Diabetic Diet List Of Foods To Eat – Baked Chicken Chalupas I wanted an easy alternative to deep fried chalupas, so I bake them with a filling on top. – Magdalena Flores, Abilene, Texas
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrates (3g sugar, 3g fiber), 19g protein. Diabetic Exchange: 2 lean meat, 1 starch, 1/2 fat.
Diabetic Diet List Of Foods To Eat
Ginger Halibut with Brussels Sprouts I moved to the United States from Russia and love to cook Russian food for family and friends. Halibut is preferred with soy sauce, ginger and pepper. -Margarita Parker, New Bern, North Carolina
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1 fillet with Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrates (2g sugar, 3g fiber), 24g protein. Diabetic Exchange: 3 lean meat, 2 fat, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious whether you serve it rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
2/3 cup ground beef with 1/2 cup cooked rice (measured without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrates (6g sugar, 3g fiber), 26g protein. Diabetic Exchange: 3 lean meat, 2 starch.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that makes up this main dish has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can benefit from. to understand Pair it with this cauliflower mash, which is similar to mashed potatoes but without the same calories, carbohydrate content or blood sugar spike effect.
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1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrates (25g sugar, 4g fiber), 22g protein. Diabetic Exchange: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole makes a great way to use up leftover Thanksgiving turkey. And it’s real family fun! -Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrates (5g sugar, 3g fiber), 34g protein. Diabetic Exchange: 3 starch, 3 lean meat, 1/2 fat.
Rosemary Chicken with Spinach & Beans With two young boys always on the go, I’m always looking for ways to simplify meals. This recipe uses just one skillet, making it a cinch to prepare dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
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1 half chicken breast with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrates (5g sugar, 6g fiber), 41g protein. Diabetic Exchange: 5 lean meat, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Bell Peppers These turkey stuffed bell peppers are so delicious, you won’t even miss the real cheddar cheese. Serve the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrates (6g sugar, 4g fiber), 40g protein. Diabetic Exchange: 5 lean meat, 2 vegetables, 1 starch, 1/2 fat.
Bow Ties with Sausage & Asparagus We love asparagus, so I’m looking for ways to go green. This pasta dish comes together quickly on busy nights and makes a wonderful smoothie. —Carol Suto, Liverpool, New York
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1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrates (2g sugar, 4g fiber), 17g protein. Diabetic Exchange: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tuscan Fish Packets My husband does a lot of fishing, so I’m always looking for different ways to serve up his catches. A professional chef was kind enough to share this recipe with me, and I played around with a variety of vegetables until I found the one that my family liked best. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrates (4g sugar, 7g fiber), 38g protein. Diabetic Exchange: 5 lean meat, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Tenderloin with Peas It’s nice to have a quick meal to fix after you get home from work. It is simple to prepare and does not use many ingredients, so it is good for beginner cooks. —Laura McAllister, Morganton, North Carolina
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3 ounces cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrates (4g sugar, 3g fiber), 28g protein. Diabetic Exchange: 3 lean meat, 1 starch, 1/2 fat.
Supper Foil Chicken Ole These Tex Mex style chicken wraps can be assembled ahead and frozen if desired. Just make them overnight in the fridge, then grill as directed. I like to serve them with warm tortillas and fresh fruit on the side. – Mary Peck, Salina, Kansas
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrates (8g sugar, 6g fiber), 37g protein. Diabetic Exchange: 4 lean meat, 2 starch, 1 fat.
Unstuffed Quinoa Peppers This unstuffed pepper dish packs a punch of flavor. I actually make it all the time, and I make sure I have single-serving portions in my freezer to take to work. – Rebecca Ende, Phoenix, New York
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1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrates (3g sugar, 4g fiber), 17g protein. Diabetic Exchange: 2 starch, 2 medium fat meat.
Cedar Plank Salmon with Blackberry Sauce This is my go-to for warm weather cooking. The salmon has a rich, grilled flavor that is enhanced by the delicious blackberry sauce. It is a good balance of sweet, smoky and spicy. —Stephanie Matthews, Tempe, AZ
1 fillet with 2 tablespoons of sugar: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrates (6g sugar, 3g fiber), 29g protein. Diabetic Exchange: 4 lean meat, 1/2 starch.
Artichoke Ratatouille Chicken I loaded all the fresh produce I could find into this quick chicken dinner. Try serving it alone or over pasta. —Judy Armstrong, Prairieville, Louisiana
Diabetic Diet Plan Chart
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugar, 4g fiber), 28g protein. Diabetic Exchange: 3 lean meat, 1 starch, 1 fat.
I love spicy roast sausages, potatoes and peppers I love to share my cooking, and this full pan dinner has earned a reputation for being delicious. People have actually come up to me publicly to ask for the recipe. —Laurie Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrates (5g sugar, 3g fiber), 17g protein. Diabetic Exchange: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza What’s great about this wild mushroom pizza is that you don’t have to worry about finding the right toppings. Whatever wild mushrooms are in season or at your market will work beautifully. I like to have as many different ones as possible. —James Schend, Deputy Editor of Taste of Home
Gestational Diabetes Meal Plan
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrates (3g sugar, 3g fiber), 12g protein. Diabetic Exchange: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa If you love fruit but fear its high sugar content, this recipe is a very balanced way to introduce it back into your diet. By pairing these sweet stone fruits with the glucose-stable chicken, you can enjoy this meal without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to reduce inflammation that causes disease.
1 half chicken breast with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrates (4g sugar, 3g fiber), 36g protein. Diabetic Exchange: 5 lean meat, 1 fat, 1/2 starch.
Mediterranean Pot Roast Dinner I first made this recipe one cold winter day. My family (adults, kids and dogs) were having a blast and playing in the snow all day, and when we came inside supper was ready! This pot roast is perfect served with mashed potatoes, rice or dinner rolls. — Holly Battiste, Barrington, New Jersey
Green Vegetables For Diabetes: Importance And Diabetic Foods
5 ounces cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrates (6g sugar, 4g fiber), 37g protein. Diabetic Exchange: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with Hearty Tomato Sauce My father made this sweet and savory recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrates (9g sugar, 4g fiber), 29g protein. Diabetic Exchange: 3 lean meats, 2 vegetables, 1-1/2 fat.
Kimchi Cauliflower Fried Rice This healthier kimchi fried rice recipe is one of my favorite recipes because it’s customizable. If there is a vegetarian in the family, leave out the bacon and add your favorite vegetables. -Stefanie Schaldenbrand, Los Angeles, California
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1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrates (6g sugar, 6g fiber), 15g protein. Diabetic Exchange: 2 full fat meats, 2 vegetables.
Skillet Curried Chicken Warm and fragrant, curry powder is a blend of spices – including cardamom, cinnamon, coriander and turmeric – that adds a pungent flavor to chicken as well as giving the body more protection against disease. diabetic vascular.
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrates (8g sugar, 6g fiber), 29g protein. Diabetic Exchange: 3 lean meats, 2-1/2
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