Three 15-Minute Diabetic Dinner Ideas
Planning a meal for anyone with a special diet restriction is a challenge. Diabetics have to be very careful about what they eat and when they eat it in order to maintain healthy and well-managed blood sugar levels.
Regular meals, supplemented by small snacks throughout the day help stop the severe high and low blood sugar readings that can have a negative impact on diabetics overall health.
Where a non-diabetic can have a starch to eat (like potatoes or French Fries), for a diabetic that will manifest into a sugar and drive their blood sugar up too high. This is also true for some fruits. They have to balance that with the correct amount of insulin or physical activity, should they only be on pills to maintain their condition.
Rather than making a separate meal for the diabetic in your home, make meals that appeal to the whole family. Recipes can be for the vegetarian, meat lover or chicken lover.
Great for Lunch or Dinner
These are actually healthier than they used to be. By including vegetables and bran cereal into the meat, it stretches the meal and adds valuable starch and nutrients to it.
Preparation tip: The meat mixture can be prepared beforehand and stored/frozen.
- 1 pound lean ground beef
- 1 small onion, chopped (1/3 cup)
- 1/2 cup chopped red or green sweet pepper
- 1/2 cup shredded carrot or zucchini
- 1 cup All-Bran cereal
1 can (15 oz.) tomato sauce
- 1 can (14.5 oz.) diced fire-roasted tomatoes with green chiles or diced tomatoes with green chiles
- 1 tablespoon Worcestershire sauce
- 2 teaspoons ground cumin
- 1/4 teaspoon salt
- 8 whole wheat hamburger buns
- In a large skillet cook beef, onion, sweet pepper, and carrot until meat are brown; drain fat.
- Stir in bran cereal, tomato sauce, undrained diced tomatoes, Worcestershire sauce, cumin, and salt.
- Bring to boiling. Reduce heat and simmer, uncovered, 5 minutes, or until desired consistency, stirring occasionally. Serve in buns.
Per serving: Calories 270, Fat 8 g, Carbohydrate 35 g, Protein 18 g
Pulled BBQ Chicken
Tip: Pre-make the chicken for a 15 minute or less prep time on meal day. This can be served on a whole-wheat bun with salad on the side or on naan bread.
- 1 8-oz can low-sodium tomato sauce
- 1 4-ounce can chop green chiles, drained
- 3 tablespoons cider vinegar
- 2 tablespoons honey
- 1 tsp sweet or smoked paprika
- 1 tablespoon tomato paste
- 1 tablespoon Worcestershire sauce
- 2 teaspoons dry mustard
- 1 tsp ground chipotle
- 1 teaspoon salt
- 2 pounds boneless, skinless chicken, trimmed of all fat
- 1 small onion, chopped
- Stir in all ingredients, bring to boil. Add chicken, onion, and garlic; stir to combine.
- Cook on low and cover until the chicken can be pulled apart about 5 hours.
- Remove chicken from the pot and shred with a fork. Return the chicken to the sauce, stir well and serve.
Per serving: 214 calories; 8 g fat(2 g sat); 1 g fiber; 9 g carbohydrates; 25 g protein
Veggie-Protein Sausage Cheddar Frittata
This recipe can be made with or without meat.
- Cooking spray or baking parchment
- 1 green bell pepper, chopped
- 1 (8-ounce) package pre-sliced mushrooms
- 4 (1.3-ounce) protein sausage, thawed and crumbled (optional)
- 1/8 teaspoon salt
- 1/8 tsp ground black pepper
- 1 cup egg substitute
- 1/4 cup fat-free half-and-half
- 1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
- Preheat broiler.
- Place a 12-inch ovenproof non-stick skillet over medium-high heat. Coat pan with cooking spray or lay down baking parchment.Add
- Cubed bell pepper and mushrooms; sauté 3 minutes. Add sausage, salt, and pepper; turn heat down to medium-low, and cook 1 minute.
- Mix egg substitute and cream; pour over sausage mixture evenly. Cover and cook 6 minutes. (It will be slightly moist on top.) Sprinkle with cheese.
- Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.
Per serving: Calories per serving: 184, Fat per serving 5.9g