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Healthy Recipes for Diabetic

Need a quick, easy and healthy dinner?

This is the meal for you. It only takes a few minutes to prepare and then simmers for 30 minutes for a delicious flavor that will have your house smelling delightful too.

Prep Time: 15 minutes

BRAISED HERBED CHICKEN

This Recipe Serves 4

Ingredients

  • teaspoon dried rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ¼ teaspoon ground black pepper
  • 1 tablespoon olive oil
  • 1 pound boneless, skinless, chicken thighs
  • 2 cloves garlic
  • 2 cups fat-free, reduced sodium chicken broth
  • 3 large carrots, cut into 1-inch chunks
  • 12 ounces fingerling potatoes, cut in half

Instructions

  • In a small bowl, combine the rosemary, thyme, oregano, garlic powder and black pepper.
  • Heat the oil in a home oven over medium-high heat. Add the chicken and sauté for 3 minutes per side.
  • Add the garlic and sauté for 30 seconds.
  • Add the potatoes and carrots around the chicken in the pan. Pour the herb mixture over the chicken and potatoes.
  • Add the chicken broth to the pan and bring to a boil. Reduce heat to a simmer; cover and cook for 30-35 minutes.

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free, including the chicken broth, and this recipe can be made gluten-free.

Nutrition Facts

  • Serving Size: 1 chicken thigh + ½ cup vegetables
  • Calories 260
  • Carbohydrate 23 g
  • Protein 21 g
  • Fat 9.0 g
  • Saturated Fat 2.1 g
  • Sugar 3 g
  • Dietary Fiber 3 g
  • Cholesterol 105 mg
  • Sodium 265 mg
  • Potassium 765 mg

KALE AND QUINOA SALAD

This Recipe Serves 10

Ingredients

  • 1 cup tri-colored quinoa (or any one color of quinoa)
  • 1½ cups water
  • ¼ cup white balsamic or white raspberry balsamic vinegar
  • 1 clove garlic, grated or minced
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1 tablespoon chopped fresh parsley
  • ½ teaspoon salt (optional)
  • ¼ teaspoon ground black pepper
  • ¼ cup extra virgin olive oil
  • 4 cups chopped fresh kale leaves
  • ¼ cup dried cranberries
  • 2 tablespoons sunflower seeds
  • 3 ounce package reduced-fat crumbled feta cheese

Instructions

  • Rinse the dry quinoa in a strainer under cold running water. Combine the rinsed quinoa and water in a medium sauce pan and bring to a boil. Reduce to a simmer and cover. Cook the quinoa for 12-15 minutes until all the liquid is absorbed. Turn off the heat and leave the lid on for 10 minutes to steam. Spread the quinoa on a sheet pan to cool.
  • In a large salad bowl, whisk together the vinegar, garlic, mustard, honey, parsley, salt (optional), and pepper. Add the olive oil and whisk until emulsified.
  • In the same bowl, toss together the kale, cranberries, sunflower seeds, feta cheese and cooled quinoa until coated with dressing.
  • It is ideal to dress this salad and let it sit at room temperature for about 30 minutes to let the kale wilt a bit and absorb the dressing. Toss again just before serving.

Prep Time: 15 minutes

Nutrition Facts

Serving Size: 10

  • ½ cup
  • Calories 155
  • Carbohydrate 21
  • Protein 5 g
  • Fat 17.0 g
  • Saturated Fat 1.2 g
  • Sugar 8 g
  • Dietary Fiber 2 g
  • Cholesterol 5 mg
  • Sodium 120 mg
  • Potassium 260 mg

BALSAMIC CHICKEN WITH MUSHROOM

This Recipe Serves 6

Ingredients

    1 tablespoon olive oil 6 slices turkey bacon, cut into 1-inch pieces 8 ounces kale, chopped 1/2 cup fat-free, reduced sodium chicken broth 1/8 teaspoon ground black pepper 2 teaspoons red wine vinegar

Instructions

      Heat a large pot over medium-high heat. Add the turkey bacon and cook for 4-5 minutes until done. Add the kale and chicken broth to the pan; mix well. Cover and cook for 5 minutes. Remove the lid from the pot and stir in the black pepper and red wine vinegar.

 

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Kale has become a popular super food because it is packed with vitamin A, vitamin C, potassium and fiber. It is also low in carb, so it won’t raise blood sugars too much. If you are in a hurry, you can buy kale already chopped in bags at most grocery stores.

Prep Time: 5 minutes

Nutrition Facts

        Serving Size: ½ cup Calories 70 Carbohydrate 4 g Protein 4 g Fat 5.0 g Saturated Fat 1.0 g Sugar 3 g Dietary Fiber 1 Cholesterol 10 mg Sodium 240 mg Potassium 230 mg Serve this dish with a large green salad drizzled lightly with low-fat salad dressing.

Prep Time: 1 hour 15 minutes

SAUTÉED KALE WITH TURKEY BACON

This Recipe Serves 4

Ingredients

        1 pound boneless, skinless, chicken breasts 1 tablespoon olive oil 1/4 cup flour 1 tablespoon trans-fat free margarine 10 ounces sliced mushrooms 1/4 teaspoon ground black pepper 1/3 cup balsamic vinegar 1/2 cup fat-free, less sodium chicken broth

Instructions

        Place the chicken breast in a plastic bag and pound thin with a mallet. Heat olive oil over medium-high heat in a skillet. Dredge the chicken in flour and coat it on both sides. Add the chicken to the pan and sauté 5 minutes per side. Remove the chicken from the pan and set aside. Melt the margarine in the pan. Add the mushrooms and pepper and cook for 5 minutes. Add the balsamic vinegar to the pan and bring it to a boil to reduce the liquid. Add the chicken broth to the pan and simmer 2 more minutes. Add the chicken breast back to the pan and simmer for 5 minutes.

 

Side Suggestion: Serve this over brown rice, quinoa, or another whole grain. Add a nonstarchy vegetable like steamed broccoli or green beans to complete your meal.

Nutrition Facts

      • Serving Size: 2 rolls
      • Calories 350
      • Carbohydrate 54 g
      • Protein 20 g
      • Fat 6.0 g
      • Saturated Fat 1.6 g
      • Sugar 4 g
      • Dietary Fiber 8 g
      • Cholestero 45 mg
      • Sodium 65 mg
      • Potassium 505 mg

WILD RICE WITH CRANBERRIES AND ALMONDS

Wild rice takes longer to cook than other rice but it has a lower glycemic index of 45 compared to white rice with a glycemic index of 70. This rice is a great holiday side dish too and is crowd-appropriate, making 11 servings.

Prep Time: 10 minutes

This Recipe Serves 11

Ingredients

      • 1 tablespoon olive oil
      • 1 small onion, diced
      • 3 1/2 cups water
      • 1 cup fat-free, reduced sodium chicken broth
      • 2 (4-ounce) boxes wild rice
      • 1/3 cup slivered almonds, toasted
      • 1/3 cup dried cranberries

Instructions

      • Heat the oil in a large pot over medium heat. Add the onion and cook for 3 to 4 minutes.
      • Add the water and chicken broth to the pan and bring to a boil.
      • Add the rice; cover and cook according to package directions; usually about 50-60 minutes.
      • Remove the lid and add in the toasted almonds and cranberries; use a fork to mix together.

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free, including the chicken broth, and this recipe can be made gluten-free.

Nutrition Facts

      • Serving Size: about ½ cup
      • Calories 120
      • Carbohydrate 20 g
      • Protein 4 g
      • Fat 3.5 g
      • Saturated Fat 0.3 g
      • Sugar 4 g
      • Dietary Fiber 2 g
      • Cholesterol 0 mg
      • Sodium 50 mg
      • Potassium 140 mg
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