Healthy General Tsos Chicken
For a healthier version of a popular Chinese takeout dish, try this General Tsos chicken recipe found on the Plated Cravings blog. This homemade version removes the breading and skips the deep frying, both of which make it a healthier option for people with type 2 diabetes, Poulson says.
It starts with a lean protein source and marinades it in a very small amount of cornstarch, salt, and pepper. It then adds a simple stir-fry made of peanut oil, dried chiles, toasted sesame seeds, and chopped scallion. Peanut oil, for one, is a good source of heart-healthy monounsaturated fats, according to the ADA.
Finally, youll pour on a sauce made of ketchup, rice vinegar, hoisin sauce, a touch of brown sugar, and soy sauce .
One-quarter of this recipe packs 207 calories, 10 g of carbs, 12 g of protein, 12 g of fat , and 7 g of sugar. To keep the meal low-carb, serve with a side of sauteed or steamed veggies instead of piling it on a bed of white rice, Poulson says.
Healthy Meals Everyone Will Enjoy
If you ask me, eating healthy does NOT mean eating bland or boring meals! I firmly believe that a diabetes-friendly diet should be delicious and satisfying.
Thats why I put together this collection of healthy low-carb dinners. From chicken to beef to seafood, from salads to gumbos to quiches, there is definitely something for every taste on this list. And each one is easy enough that you can make it on a busy weeknight.
So what makes a good, diabetes-friendly dinner? That answer may look a little different for everyone, but here are the basic guidelines I like to follow.
First, I look for recipes that are relatively low in carbs, which means less than 20 grams of carbs per serving. I also aim for carbs with a low glycemic index.
Next, I want to make sure theres a healthy serving of protein to help you feel full and satisfied. I aim for 20 grams of protein or higher.
Finally, the best diabetes-friendly low-carb recipes should have some healthy fat. This will round out the meal for a healthy, balanced dinner youll truly enjoy eating!
Summer Tomato And Zucchini Quinoa Pizza
Just because you have diabetes doesnt mean you have to miss out on your favorites, including pizza, Poulson says. Case in point: This recipe from Simply Quinoa. It starts with a crust made of quinoa and hummus, which provide fiber, healthy fats, and protein, Poulson notes. Use more hummus to make the sauce and then add healthy toppings. This recipe does what I often suggest to people with diabetes who still want to enjoy pizza, and that’s to top it with veggies, Poulson says. Use nonstarchy veggies like zucchini and tomatoes, as these add flavor, fiber, vitamins, and minerals without tons of carbs, she adds.
One serving packs 150 calories, 13 g of carbs, 4 g of protein, 10 g of fat , 3 g of fiber, and 1 g of sugar. Optional: Garnish with shredded vegan cheese, chopped basil, and red pepper flakes.
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Ingrid Hoffmann’s Favorite Latin Comfort Foods
Celebrity Chef and cookbook author Ingrid Hoffmann has teamed up with the American Diabetes Association to publish a new diabetes cookbookLatin Comfort Foods Made Healthybased on the foods she grew up with in the Caribbean. We asked her what inspired her to work on a diabetes cookbook and she shared her thoughts on the classic comfort foods from her childhood and the challengesand ultimate rewardsof making cheat meals diabetes-friendly without sacrificing flavor.
Mediterranean Grilled Salmon Kabobs
These grilled salmon kabobs from Erhardts Eat are healthy and packed with flavor. They take chunks of omega-3-packed salmon and nonstarchy veggies like zucchini, grape tomatoes, and red onion, and then marinate everything in dried spices, olive oil, and lemons. Add the lean protein and veggies to skewers and cook on the grill for a quick, healthy meal for diabetes.
One serving offers 316 calories, 20.7 g of fat , 4.3 g of carbs, 30.4 g of protein, 1.2 g of fiber, and 2.2 g of sugar. Optional: Top the kabobs with tzatziki sauce.
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Slow Cooker Chicken Noodle Soup
This hearty chicken noodle soup combines skinless chicken breasts, low-sodium chicken broth, garlic, onion, carrots, celery, and a variety of herbs. Plus, it uses zucchini in place of pasta noodles. Because there are no noodles, its low-carb, making it a great option for someone who is watching their carbohydrate intake, Poulson says.
Plus, this chicken vegetable soup is jam-packed with color and nutrients, and brings plenty of flavor as well, Poulson notes.
One-sixth of this recipe from A Sweet Pea Chef offers 226 calories, 5 g of fat , 14 g of carbs, 3 g of fiber, 32 g of protein, and 5 g of sugar.
So What Does A Diabetic
A diabetic diet is really just a healthy diet that includes foods that are low in sugar and carbohydrates and that are high in fiber which means plenty of fruits, vegetables, whole grains, and lean proteins. It also means limiting processed foods, sugary drinks, and red meat. Below we will showcase a number of dishes that can be used as dinner ideas if you are diabetic.
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How Do You Keep Stir Fry From Getting Soggy
Make sure to preheat the pan. It has to be very hot before beginning to add the ingredients. This way, the liquids will quickly evaporate instead of collecting in the bottom of the pan and turning your stir fry watery. Itll also cook the chicken strips quickly without drying them out. Also, do not overcrowd the pan. As much as possible, the ingredients should have enough room to be in direct contact with the pan. Use the right size of pan for the amount of ingredients that you will use.
Whole30 Chicken And Avocado Salad
The blogger behind North South Blonde, Michelle Nemis, created her Blackened Chicken & Avocado Salad, to change salad’s reputation as sad diet food. “Salads tend to get boring quickly, especially when you are trying to stay on a healthy regime,” she explains to Brit + Co. “I wanted to make something that had big and bold flavors.”
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Why Is It Important To Eat Healthy When I Have Diabetes
There are a few reasons. First, eating healthy helps to keep your blood sugar levels in check. Thats important because if your blood sugar gets too high, it can lead to serious health problems like diabetic ketoacidosis , which is when your blood becomes too acidic and can ultimately lead to death if left untreated. Second, eating healthy can help you lose weight or maintain a healthy weight, which is important because being overweight or obese increases your risk for type 2 diabetes. Lastly, eating healthy can help reduce your risk for diabetic complications like heart disease, stroke, and high blood pressure.
Is A Low Carb Diet Good For Diabetes
A consistent low carb diet for diabetes isnât necessary. It can certainly be done, but if thatâs not a route you want to take, you definitely donât have to. There are times when you may need to rely on a low carb recipe or option but it doesnât mean you have to do that all of the time. Whether or not to follow a low carb diet for type 2 diabetes or a low carb diet for type 1 diabetes should be a decision you discuss with your doctor and/or diabetes educator.
Lauren Ann Nutrition
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Grilled Chicken Kebabs With Pistachio Gremolata
Yogurt-marinated chicken stays juicy on the grill, even when you crank the heat to get those gorgeous grill marks. And pistachio, parsley, and lavender gremolata is what will keep you going back for another bite. Just make sure to use low-fat yogurt and reduce the amount of olive oil to suit your dietary regimen if needed.
Together We Can Make The Difference
Supporting People with Diabetes
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Roasted Salmon With Asparagus
Salmon is a great source of lean protein and is packed with omega-3 fatty acids, which are beneficial for heart health. Simply roast the salmon and asparagus without any additional sauces or seasonings to avoid unwanted salt and carbohydrates. If you want, olive oil can be used as an addition to introduce healthy fats into your diet and so the salmon and asparagus dont stick to the pan.
Vegetarian Black Bean Omelet
“Omelets aren’t reserved for just breakfast, but make a great meal any time of the day,” says Best. “Packing in vegetables, low-fat cheese, and dense protein from the eggs will help reduce the carbs in a typically carb-heavy meal.”6254a4d1642c605c54bf1cab17d50f1e
Get our recipe for Black Bean Omelet.
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What Foods Help Lower Blood Sugar Quickly
The ingredients used in this recipe are ideal for diabetics as they provide a balanced and healthy meal which helps maintain a healthy blood sugar level. Broccoli, for instance, is rich in sulforaphane which is a powerful antidiabetic chemical. Its the same for other cruciferous vegetables like arugula, bok choy, cabbage, and collard greens so feel free to add those to your stir fry or other dishes. Opt for healthier protein sources too like salmon, sardines, nuts, and eggs. Keep in mind not to overcook them, which creates much chemical change in food, so that you get the most nutritional benefits out of them.
Banh Mi Chicken Burger Lettuce Wraps
Enjoy the flavors of a banh mi sandwich without tons of blood-sugar-spiking carbs and unhealthy saturated fats. These burgers from Diabetic Foodie use lettuce wraps in place of bread, and lean proteins like ground chicken or turkey in place of pork.
All those pickled cucumbers, radishes, and carrots also help make this a great meal for people with type 2 diabetes: I love that this recipe piles the vegetables on top, hitting that goal of increasing nonstarchy vegetables at meal time, Poulson says. Top the burgers with thinly sliced jalapeños and a small amount of sriracha mayo . Be sure to use low-sodium soy sauce to whip up the burgers.
Each burger offers 242 calories, 11 g of fat , 11 g of carbs, 2 g of fiber, 11 g of sugar, 23 g of protein, and 561 mg of sodium.
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Tips On Making Chicken Stir Fry For Diabetics
Is chicken good for diabetics? Its high in protein and low in carbs, so definitely! And so is stir frying. Stir frying is a high heat cooking method thats great for quick preparations. Since the ingredients dont go through a lot of heat, they dont lose much of their natural nutrients. Here are the best tips about making this chicken stir fry recipe:
- Slice the chicken breasts into strips with a uniform width. Ideally, they should be about to ¼ of an inch thick. We slice them thinly so that they cook fast, and uniformly so that everything will finish cooking at the same time.
- Use a wok. Its the best tool for high heat cooking such as stir fry and sauteing! It heats up quickly and is able to distribute heat evenly. But if you dont have it, you can of course use any saute pan or skillet that you have. Be sure to preheat it first before adding the ingredients.
- You can use other types of protein like beef tenderloin or filet mignon to make a beef stir fry, or tofu if you want to keep it vegetarian.
- Add in other delicious ingredients into your stir fry like snow peas, carrots, young corn, sweet potato, fresh asparagus, and mushrooms. Do note that any additional ingredients should be dry as we want to avoid collecting any broth or steam in the saute pan.
- Got some leftovers? You can place them in an airtight container in the fridge and keep them for up to 1 week. You can also wrap them in tortillas, drizzle on some tzatziki, and you have yummy low fat wraps to snack on!
What Can A Type 2 Diabetic Eat For Dinner
Everyone loves pizza but who needs the carbs?? Here’s a delicious recipe using tortillas crisped up in a heated skillet. Substitute a low carb tortilla for a tasty snack or meal. Keep the toppings low carb with meats, veggies and cheese. This is a meal the whole family will love.
Beef and veggie chili is the perfect cool weather meal! Add a side salad to get even more low carb veggies in. This chili features beans which are high fiber and helps keep you full from one meal to the next.
An Italian inspired meal is sure to satisfy, and this one will definitely hit the spot. Here we use spiraled low carb veggies to substitute for pasta. If you like, you can combine spiralized veggies with pasta to cut carbs but still keep the authentic flavor.
An Italian feast featuring chicken tenders, ricotta cheese and roasted tomatoes. Serve over spiralized veggies for a satisfying low carb meal ready in 30 minutes!
This chicken recipe will become a favorite. Greek yogurt and spices make a tasty low carb meal perfect for week night or entertaining.
Low carb baked Greek chicken is absolutely packed with flavor. You will love the Greek herbs combine with spinach and feta.
Low carb chicken alfredo takes a universal favorite and turns into a tasty low carb version. Try this over spiralized veggies or a lower carb pasta to keep carb levels in check.
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Top 20 Recipes Of 2018
As we move into the new year and thoughts turn to healthy resolutions and diabetes meal planning, the Diabetes Food Hub team looked back at the first year of the site and reviewed the most popular recipes as determined by, you, our visitors. Favorites ranged from a low-carb chicken and mushroom superstar to breakfast frittatas just begging for a personal spin. Altogether, they make a fantastic round up of meals designed to help you be the best you in 2019 and beyond. Click on the slideshow below to see the top crowd pleasers of 2018.
Should You Eat Complex Carbs For Diabetes
Have you ever heard the term âsmart carbsâ? If you have, odds are it was referring to complex carbohydrates. These are also sometimes referred to as âgood carbsâ, though I really donât like that phrase. These types of carbohydrates are simply more complex and take longer for the body to break down. This means they are less likely to cause spikes in blood sugar levels after you eat them. While being low in carbs, many of the recipes below also contain complex carbohydrates.
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Diabetic Dinner Recipes For The Freezer
Diabetic dinner recipes for the freezer are recipes that can be made ahead and frozen until you need them.
When you have diabetes it’s important to eat right and having healthy homemade choices in the freezer makes it easy to make those healthy choices.
Disclaimer: Please note that some of the links below are affiliate links and I will earn a commission if you purchase through those links. I only recommend products and brands I trust.
I’ve compiled a list of freezable recipes for you to try.
There is also a form for you to share your favorite diabetic dinner recipes with others.
From Favorite Freezer Foods
Recipes include freezing instructions of course.
Chicken Meatballs Ground chicken is leaner than beef and this recipe with Parmesan and herbs is delicious.
Ham and Cheddar Breakfast Burritos: Make it even better by adding some small pieces of frozen broccoli.
Salsa Chicken A quick and easy recipe that can be made in the crock pot or oven. The salsa means you get an extra serving of veggies.
Avgolemono Soup It’s a Greek soup with chicken broth and rice flavored with eggs and lemon.
Healthy Dinner Recipes For Diabetics
Diabetes-friendly recipes should be just as interesting and tasty as any other type of recipe! There is no reason why we should eat bland and boring food just because we are pancreatically challenged!
That why I have made this collection of healthy and easy dinner recipes for diabetics!
All of the recipes are relatively low carb and most of them take less than 30 minutes to make. And they all taste AMAZING!
People often ask me: What can a person with diabetes eat for dinner? I dont think there is a single right answer to that question, but I have a few guidelines I like to follow:
- Less than 20 grams of carbs
- Mostly carbs with a low glycemic index
- At least 20 grams of protein
- Some healthy fat
This should give you a healthy and balanced dinner that wont spike your blood sugar. You can, of course, make changes to these guidelines if you follow a specific diet but this is what I prefer.
I could eat this Stuffed Chicken Breast every single day! Its super tender, tastes fantastic, and is a healthy meal all by itself. The best part – it only takes 25 minutes to make!
262 calories – 9 g carbs – 46 g protein -4 g fat
This low carb zucchini lasagna is a healthy and tasty alternative to normal lasagna. You dont need pasta or a heavy sauce for this delicious lasagna with makes it the perfect healthy dinner.
244 calories – 13 g carbs – 30 g protein – 8 g fat
This is a great vegetarian recipe . The spinach rolls are savory, filling, and just a little bit spicy!
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