These 5 Easy Diabetic Recipes Will Make Dinner A Breeze

Post Date: January 2018  |  Category: Diabetes Diet & Fitness Health Tips Recipes

A woman chopping vegetables in the kitchen

Load up on fresh produce and you'll have plenty of ingredients on hand for healthy diabetic dinners.

When you're watching your blood sugar, finding quick diabetes-friendly dinner recipes can seem like a challenge—but it doesn't have to be. Building a collection of easy diabetes recipes can help you get a healthy meal on the table fast, no matter how hectic your schedule is. Try these five quick dinner options for better blood sugar control without the hours spent in the kitchen.

Each recipe serves four, so they're perfect to share with family and friends.

Shrimp Teriyaki Lettuce Wraps

For a healthier spin on tacos, try these low-carb wraps.

Heat 2 teaspoons of canola oil in a large sauté pan over medium heat. Add 1 pound of cleaned, deveined shrimp and sauté for 5 minutes, or until the shrimp are opaque. Remove the pan from heat. Toss the shrimp with 2 cups of cooked brown rice, ¼ cup of crushed peanuts, 2 sliced scallions, and 2 tablespoons of teriyaki sauce. Divide the shrimp mixture among 8 iceberg lettuce leaves, roll into wraps, and enjoy!

Nutrition Facts Per Serving:

310 calories, 9 g fat (1 g sat), 30 g carbs, 3 g fiber, 3 g sugars, 29 g protein, 517 mg sodium, 183 mg cholesterol

Diabetic Exchanges:

1.5 fat, 2 starch, .5 vegetables, 3.5 lean meat

Polenta with Turkey Meat Sauce

Craving Italian? Whip up this polenta for a satisfying, light alternative to pasta.

Heat 1 tablespoon olive oil in a large sauté pan over medium-low heat. Add 1 finely chopped yellow onion and 1 pound of 93% lean ground turkey and cook for 5 minutes. Stir in 2 cloves of chopped garlic and cook for 1 additional minute. Add a 28-ounce can of no-salt-added tomatoes and ½ teaspoon of dried oregano. Stir well, reduce heat to low, and simmer uncovered for 10 minutes. While sauce simmers, slice 1 container of precooked polenta into 12 slices. Spray a large non-stick pan with cooking spray. Heat the pan on medium-high heat, add the polenta slices, and cook for 4 minutes, flipping halfway through. Top polenta with the meat sauce and ¼ cup of grated Parmesan cheese.

Nutrition Facts Per Serving:

384 calories, 15 g fat (3 g sat), 34 g carbs, 5 g fiber, 9 g sugars, 32 g protein, 557 mg sodium, 54 mg cholesterol

Diabetic Exchanges:

1.5 fat, 1.5 starch, 2.5 vegetables, 3.5 lean meat

Roast Salmon Over Baby Spinach

When you have diabetes, your heart health is especially important. This no-fuss dish provides loads of heart-friendly omega-3 fats and it takes just minutes to prepare.

In a large salad bowl, whisk together ¼ cup of lemon juice, ¼ cup of olive oil, 1 teaspoon of Dijon mustard, and 1 teaspoon of sugar. Add 1 bag of prewashed baby spinach and toss well. Divide spinach among 4 plates. Season four 6-ounce salmon fillets with kosher salt and pepper. Heat 2 teaspoons of canola oil in a large sauté pan over medium-high heat. Add salmon fillets and remove the pan from the burner. Place pan in a 450° F oven and roast for 10 minutes or until cooked all the way through. Remove the pan from the oven and serve each salmon fillet over prepared spinach.

Nutrition Facts Per Serving:

400 calories, 27 g fat (4 g sat), 3 g carbs, 1 g fiber, 1 g sugars, 35 g protein, 198 mg sodium, 94 mg cholesterol

Diabetic Exchanges:

3.5 fat, .5 vegetables, 5 lean meat

Mexican Quinoa Bowl

This bowl is packed with fiber-rich quinoa, beans, and corn to help you feel full between meals.

Arrange four serving bowls. Spoon ¾ cup of cooked quinoa, ¼ cup of rinsed, canned no-sodium-added black beans, ¼ cup of cooked corn, and ½ cup of shredded rotisserie chicken breast into each bowl and top with 2 tablespoons of diced avocado and 2 tablespoons of salsa.

Nutrition Facts Per Serving:

427 calories, 10 g fat (2 g sat), 53 g carbs, 10 g fiber, 3 g sugars, 34 g protein, 300 mg sodium, 60 mg cholesterol

Diabetic Exchanges:

3 starch, .5 vegetables, 3.5 lean meat

Baked Potatoes Parmigiana

Think potatoes can't be part of a diabetes meal plan? In this recipe, moderate servings keep carbs in check, while a leafy, green Caesar salad rounds out your plate.

Split 2 baked potatoes in half and arrange the halves on a baking sheet. Top each potato half with ¼ cup of marinara sauce and ¼ cup of shredded reduced-fat mozzarella cheese. Bake in a 400° F oven for 5 minutes or until cheese melts. While potatoes are baking, toss 4 cups of shredded romaine lettuce with ¼ cup of Caesar salad dressing. Remove potatoes from the oven and serve each potato half with salad.

Nutrition Facts Per Serving:

330 calories, 14 g fat (4 g sat), 40 g carbs, 6 g fiber, 6 g sugars, 14 g protein, 695 mg sodium, 22 mg cholesterol

Diabetic Exchanges:

2.5 fat, 2.5 starch, .5 vegetables, 1 lean meat

It's time to get cooking! With these easy diabetic recipes, you'll be in and out of the kitchen in no time.

By Karen Ansel, MS, RDN

 

Sources:

National Institutes of Health, Magnesium: Fact Sheet for Health Professionals

American Heart Association, Cardiovascular Disease and Diabetes

Time, The One Food That Can Spike Weight Loss


These articles are not a substitute for medical advice, and are not intended to treat or cure any disease. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise, or medication regime.