In the New Year, people often make resolutions to live healthier and eat better. With the right preparation and presentation, you can enjoy your favorite foods without feeling guilty. Consider these 4 healthy makeover diabetes dishes for the New Year.
A well-balanced diet is important for people with diabetes. Eat smaller meals and snacks throughout the day rather than one or two large meals. Mix lean protein, healthy fat and high-fiber carbohydrates with reduced salt and sugar. The following four recipes will get you ready for delicious, healthy meal plans in the New Year. All of these dishes serve 4-6 people.
Pasta and Tomato Sauce
- ¾ pound lean ground beef (90%) Or ¾ pound ground turkey
- ¼ cup chopped onions
- ¼ cup chopped mushrooms
- 1 clove garlic, minced
- ½ cup spinach
- 1 14 ½ ounce can diced tomatoes (no or low-salt)
- 8 ounce can tomato sauce (no or low-salt)
- 1 tablespoon tomato paste (no or now-salt)
- 2 tablespoons dried, crushed Italian seasoning
In a large saucepan cook ground beef (ground turkey), garlic, onions and mushrooms over medium heat until the meat is brown. Add diced tomatoes, tomato paste, tomato sauce and Italian seasoning. Bring the sauce to a boil then reduce to low heat and cover. Simmer for 10 minutes then remove the cover and simmer for another 5-10 minutes. Serve over cooked pasta. Options include 12 ounces of whole wheat, low carbohydrate, quinoa pasta or zucchini ribbons.
Almost Fried Chicken Drumsticks
- 8 chicken skinless drumsticks
- 1 ⅓ cups low-fat buttermilk
- 1 minced garlic clove
- ¼ tsp hot sauce
- ¼ tsp sea salt
- ½ tsp rosemary
- 1 ¼ cups Panko whole wheat bread crumbs
Put the drumsticks in a large bowl. Add buttermilk, hot sauce, garlic, rosemary and salt. Coat the drumsticks in the mixture then cover for 8 hours or overnight. When you’re ready to cook them preheat the oven to 400 degrees. Place foil on a baking sheet and spray with nonstick cooking spray. Take the drumsticks out of the mixture and discard the remainder. Roll the drumsticks in the bread crumbs. Put them on the tray and bake for 30 minutes or a bit longer until golden brown. Serve a salad with calorie-free dressing and steamed green beans.
Tasty Steak Stir-Fry Light
- ½ cup low-salt teriyaki sauce
- ½ cup all-purpose flour
- 2 ½ tbsp olive oil
- 1 pound lean steak such as sirloin – trim off fat
- 1 cup cauliflower florets
- 2 cups broccoli florets
- 1 pressed garlic clove
- 1 sliced green pepper
- 1 chopped onion
- 2 cups cooked brown rice
Mix the flour and teriyaki sauce in a small pan then put aside. Heat 2 tablespoons of oil in a skillet then add onions and garlic. Sauté for a minute then add strips of steak and toss for 2 minutes. Put on a plate then rinse the skillet. Add ½ tablespoon oil. Toss in broccoli, cauliflower and pepper. Cover and cook for 5 minutes and stir occasionally. Add teriyaki sauce mix and beef to the skillet. Cook for about 5 minutes then serve over warm brown rice or vegetable mix.
Chicken Cutlet Parmigiana
- ¾ pound skinless chicken cutlets cut into 1-inch strips
- ¾ whole wheat Italian breadcrumbs or Italian Panko bread crumbs
- 1 ½ tsp dried, crushed Italian seasoning
- ¼ tsp dried garlic
- 1 egg white
- ¾ cup skim milk
- ½ – ⅔ cup tomato sauce (no or low-salt)
- ¼- ½ cup low-fat shredded mozzarella cheese
Heat the oven to 350 degrees. Line a large pan with foil and spray with cooking oil. Toss together breadcrumbs, Italian seasoning and dried garlic in a bowl. In another bowl, whisk the egg white and milk. Dip each piece of chicken in the milk and egg then coat each side with breadcrumbs. Place the breaded chicken on the baking pan. Spray cooking oil lightly over the top of each piece of chicken. Bake for 15 minutes, turning once. Remove pan and top each strip with a small amount of tomato sauce and a sprinkle of mozzarella cheese. Return to the over and bake for another 5 minutes. Serve with a tossed salad and steamed broccoli.
These yummy recipes put your favorite foods on the table without guilt. Top off your meal with sugar free desserts and a cup of plain green tea or sparkling water. With a few simple changes, the New Year can be healthier and happier than ever before.