Who ever said that healthy meals have to take long to prepare? Certainly not us! No need to slave over the stove for hours on end after a long day of work. Try these simple, healthy meals for people with diabetes that can be whipped up in no more than 30 minutes, leaving you more time to relax and spend time with your family!
Buffalo Chicken Salad– Need to cure your spicy, crunchy craving? Try this favorite restaurant-style Buffalo chicken salad without the extra calories and fat. And it only takes 15 minutes to toss together!
MAKES: 1 serving
1/2 of a heart of romaine, sliced
3/4 cup coarsely chopped cooked chicken breast
2 tablespoons low-sodium Buffalo wing sauce
1 21 gram wedge light blue cheese crumbled
1/4 teaspoon cracked black pepper
1 tablespoon bottled fat-free blue cheese salad dressing
1 teaspoon fat-free milk
1 stalk celery, cut into 4 sticks
Arrange romaine on a plate or in a bowl. In a small microwave-safe bowl combine chopped chicken and wing sauce. Microwave on 100 percent power (high) for 40 to 50 seconds or until heated through. Toss chicken mixture over romaine. Top with crumbled cheese and pepper. In a small bowl combine salad dressing and milk; drizzle over salad. Serve with celery sticks.
Beef and Black Bean Wraps– Mix up your meal plan with a tasty south-of-the-border dish! Whole wheat tortillas and black beans make this sandwich recipe a filling, high-fiber meal for you and your family.
MAKES: 6 servings (6 wraps)
8 ounces lean ground beef
1 cup chopped onion
2 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon ground coriander
1 15 ounce can black beans, rinsed and drained
1 large tomato, chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
6 8 inches whole wheat flour tortillas
1 1/2 cups shredded lettuce
1 – 1 1/2 cups shredded cheddar or Monterey Jack cheese (4 to 6 ounces)
In a large skillet cook ground beef, onion, and garlic for 5 minutes or until meat is brown. Drain off fat. Stir in cumin, chili powder, and coriander. Cook and stir for 1 minute. Stir in black beans, tomato, salt, and black pepper. Cook, covered, for 5 minutes more, stirring occasionally. To serve, spoon beef mixture down the center of each tortilla. Sprinkle with lettuce and cheese. Roll up. If desired, serve with salsa.
Bow Tie Pasta with Chicken and Broccoli– Who doesn’t crave a yummy, Italian dish from time to time? Light mayonnaise makes an easy sauce for the chicken and pasta. It also helps keep the fat and calories down in this recipe.
MAKES: 6 servings
8 ounces dried whole grain or regular bow tie or penne pasta (about 2-1/2 cups)
3 cups broccoli florets
4 skinless, boneless chicken breast halves (1 to 1-1/4 pounds total), cut into bite-size pieces
1 teaspoon adobo seasoning
2 tablespoons olive oil
1 clove garlic, minced
1/4 cup light mayonnaise or salad dressing
1/8 teaspoon ground black pepper
2 tablespoons finely shredded Parmesan cheese
In a Dutch oven, cook pasta according to package directions, except add broccoli for the last 5 minutes of cooking. Drain well. Return to hot pan. Meanwhile, in a medium bowl, combine chicken pieces and adobo seasoning; toss to coat. In a large skillet, heat oil over medium-high heat; add garlic and cook for 30 seconds. Add chicken; cook for 3 to 4 minutes or until chicken is lightly brown and cooked through, stirring occasionally. Add chicken to drained pasta and broccoli in Dutch oven. Stir in the mayonnaise and pepper. Cook over low heat until heated through, stirring occasionally. To serve, top with shredded Parmesan cheese.
Crab Cake Burgers– For all you seafood and burger lovers, here is a dish that can meet both of those cravings by combining the two! These burgers have a true crab flavor that isn’t masked by fillers or strong seasoning. Serve on a bun with tartar sauce or with a lemon-juice-dressed salad of greens, sprouts, and sliced peaches. This recipe works best with convenient pasteurized crabmeat, usually found in the refrigerated case near the fish counter. If you prefer lump crabmeat, cut it into small, uniform pieces.
MAKES: 6 servings (6 burgers)
1 pound crabmeat
1 egg, lightly beaten
1/2 cup panko breadcrumbs (Look for panko in the Asian food section of large supermarkets and in specialty Asian markets.)
1/4 cup light mayonnaise
2 tablespoons minced chives
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 teaspoon celery seed
1 teaspoon onion powder
1/4 teaspoon freshly ground pepper
4 dashes (or to taste) hot sauce
1 tablespoon extra-virgin olive oil
2 teaspoons unsalted butter
Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties. Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.
Walnut-Crusted Salmon– Salmon provides you with lean protein that will lead to weight loss, and protein has been shown to help regulate your blood sugar. This recipe will give your salmon dish a little extra flare and bite!
MAKES: 4 servings
1/2 cup walnuts, coarsely chopped
2 tbsps dried bread crumbs
1 tbsp all-fruit apricot jam
1 tbsp balsamic vinegar
1-1/4 pounds salmon fillet, skinned
Spices and herbs of your choice
Preheat the oven to 400 degrees F. Combine the walnuts and bread crumbs, arrange on a plate, and set aside. Mix together the jam and vinegar in a small bowl and mix well. Season the salmon with spices and herbs. Brush both sides with the jam mixture. Coat both sides evenly with the walnut mixture, pressing the extra breading evenly over the top. Place on a baking dish and bake until the fish is cooked through and flakes easily with a fork, 15 to 20 minutes depending on the thickness of the salmon.
If you have any questions about your diet, a registered dietitian can be used as a good source of information. Make an appointment with one of Joslin’s certified diabetes educator dietitians by calling (617) 732-2440, or learn more by visiting us online.