Diabetic Dish of the Week – Balsamic Beef, Mushrooms, and Onions

September 22, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Balsamic Beef, Mushrooms, and Onions. To make this week’s dish you’ll be needing Sweet Onions, Olive Oil, Salt, Balsamic Vinegar, Mushrooms, Boneless Beef Top Sirloin, Thyme, and Black Pepper. The Dish is 216 calories and only 6 net carbs per serving! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Balsamic Beef, Mushrooms, and Onions
This easy-to-prepare yet satisfying dish will free up your time for all those holiday to-do on your list. Serve it as the centerpiece of a hearty dinner that will fuel you up for a night of holiday shopping, wrapping or cleaning.

Ingredients
2 large sweet onions, sliced
3 teaspoons olive oil, divided
1/2 teaspoon salt, divided
4 to 5 teaspoons balsamic vinegar, divided
3 ounces (about 1 cup) mushrooms, sliced
1 boneless beef top sirloin (about 1 pound), cut into 1/2-inch-thick slices
1/4 teaspoon dried thyme
1/4 to 1/2 teaspoon black pepper

Directions
Yield: 4 servings
Serving size: about 3 ounces beef and 1/3 cup vegetables

1 – Heat large nonstick skillet over medium heat. Add onions; cook and stir 15 minutes.

2 – Stir in 2 teaspoons oil and 1/4 teaspoon salt. Add 3 teaspoons balsamic vinegar, 1 teaspoon at a time, stirring to scrape up browned bits.

3 – Reduce heat to medium-low. Add mushrooms; cook and stir 4 to 5 minutes or until mushrooms are tender. Transfer to medium bowl. Cover and set aside.

4 – Increase heat to medium-high. Add remaining 1 teaspoon oil. Add beef; sprinkle with remaining 1/4 teaspoon salt, thyme, and pepper. Cook 4 to 6 minutes or until browned.

5 – Turn off heat. Drizzle remaining 2 teaspoons balsamic vinegar over beef. Stir in vegetables. Serve immediately.

Nutrition Information:
Calories: 216 calories, Carbohydrates: 7 g, Protein: 26 g, Fat: 9 g, Saturated Fat: 2 g, Cholesterol: 53 mg, Sodium: 360 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/balsamic-beef-mushrooms-and-onions/

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Diabetic Dish of the Week – Two-Minute Turkey Wrap

September 15, 2020 at 6:02 AM | Posted in Uncategorized | Leave a comment
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This Weeks Diabetic Dish of the Week is a Two-Minute Turkey Wrap. To make this week’s recipe you’ll be needing Flour Tortillas, Horseradish Sauce, Deli Sliced Turkey Breast, Fat Free American Cheese, and Alfalfa Sprouts. There is 297 calories and 23 net carbs per serving (1 Wrap). The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Two-Minute Turkey Wrap
Hungry but short on time? This light wrap takes just a couple minutes to prepare and can make use of your leftover turkey breast from Thanksgiving.

Ingredients
Preparation time: 2 minutes

1 (8-inch) flour tortilla (use flavored tortilla if desired)
1 teaspoon horseradish sauce (not pure horseradish)
3 ounces deli-sliced turkey breast
1 slice (2/3 ounce) fat-free American cheese
1/4 cup alfalfa sprouts

Directions
Yield: 1 wrap
Serving size: 1 wrap

1 – Spread tortilla lightly with horseradish sauce. Lay turkey over tortilla. Place cheese in center of tortilla over turkey, then top with sprouts. Fold in about an inch on the top and bottom of the tortilla, then roll up tortilla from left to right. Serve immediately or wrap tightly in plastic wrap and refrigerate for future use.

Nutrition Information:
Calories: 297 calories, Carbohydrates: 27 g, Protein: 36 g, Fat: 5 g, Saturated Fat: 1 g, Sodium: 414 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/two-minute-turkey-wrap/

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Diabetic Dish of the Week – Grilled Steak and Black Bean Tacos

September 8, 2020 at 6:02 AM | Posted in Uncategorized | Leave a comment
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This week’s Diabetic Dish of the Week is a Grilled Steak and Black Bean Tacos. Some of the ingredients you’ll be needing are Spices, Herbs, Skirt Steak, Red Onion, Garlic, Salsa, Salt Free Black Beans, Tomato, Corn Tortillas, and Lime Wedges. The Dish is 290 calories and 23 net carbs per serving. Get that grill fired up! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Grilled Steak and Black Bean Tacos
If you’re hosting a barbecue this Father’s Day, be sure to dish up some of these tasty tacos. With hearty skirt steak and a hint of chili powder for some kick, they’re sure to be a hit!

Ingredients
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon garlic salt
12 ounces skirt steak, trimmed of fat
4 slices red onion (1/4 inch thick)
Nonstick cooking spray
2 cloves garlic, minced
1/2 cup salsa
1 cup canned no-salt-added black beans, rinsed and drained
1/2 cup chopped fresh tomato
8 corn tortillas, warmed
1/2 cup chopped fresh cilantro
Lime wedges and lime juice (optional)

Directions
Yield: 4 servings
Serving size: 2 tacos

1 – Prepare grill for direct cooking. Combine cumin, chili powder, and garlic salt in small bowl; sprinkle evenly over both sides of steak. Coat steak and onion slices lightly with nonstick cooking spray.

2 – Grill steak and onions, covered, over medium-high heat 4 to 5 minutes per side or until steak is barely pink in center and onion is tender.

3 – Spray large skillet with cooking spray; heat over medium heat. Add garlic; cook and stir 30 seconds. Add beans, salsa, and tomato; cook and stir 5 minutes or until heated through.

4 – Slice steak crosswise into thin strips; separate onion slices into rings. Serve in warm tortillas with salsa mixture and cilantro. Garnish with lime wedges and lime juice, if desired.

Nutrition Information:
Calories: 290 calories, Carbohydrates: 26 g, Protein: 23 g, Fat: 9 g, Saturated Fat: 3 g, Cholesterol: 65 mg, Sodium: 400 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/grilled-steak-and-black-bean-tacos/

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Diabetic Dish of the Week – Baked Catfish with Peach and Cucumber Salsa

September 1, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Baked Catfish with Peach and Cucumber Salsa. The dish is made using Catfish Fillet, Italian Seasoning, Fresh Bread Crumbs, Unsalted Butter, Peach Salsa, and Cucumber. This sounds like a winner! The Dish is 164 calories and 6 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Baked Catfish with Peach and Cucumber Salsa
Both sweet and savory, this Baked Catfish with Peach and Cucumber Salsa combines the best of both worlds in one summery Southern-style dish. This recipe can also be substituted with mango salsa to give the fish a tropical flavor profile that will make your guests feel as though they are dining in the Caribbean!

Ingredients
3/4 pound catfish fillet, rinsed and patted dry
1/2 teaspoon Italian seasoning
2 1/2 tablespoons fresh bread crumbs
2 teaspoons unsalted butter, melted
1/2 cup peach salsa*
3 tablespoons coarsely chopped peeled cucumber

Directions
Yield: 4 servings

1 – Preheat oven to 425°F. Coat shallow baking pan with nonstick cooking spray. Place fish in pan and sprinkle with Italian seasoning and bread crumbs; drizzle with butter. Bake 20 minutes or until fish begins to flake when tested with fork.

2 – Meanwhile, combine salsa and cucumber in small bowl; serve with fish.

*Note: Look for the lowest sodium peach salsa available. If unavailable, may substitute with mango salsa.

Nutrition Information:
Calories: 164 calories, Carbohydrates: 7 g, Protein: 14 g, Fat: 9 g, Saturated Fat: 3 g, Cholesterol: 45 mg, Sodium: 101 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/baked-catfish-with-peach-and-cucumber-salsa/

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Diabetic Dish of the Week – Lemon-Basil Grilled Halibut

August 25, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is Lemon-Basil Grilled Halibut. To make this week’s dish you’ll be needing Olive Oil, Lemon Juice, Garlic, Dried Basil, Salt, Black Pepper, Parsley, Red Pepper Flakes, and Halibut Fillets. Lemon and Halibut are perfect together! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Lemon-Basil Grilled Halibut

Ingredients
Preparation time: 5 minutes
Marinating time: 1 hour
Cooking time: 8–12 minutes.

1 tablespoon olive oil
2 tablespoons fresh lemon juice
1 clove (or 1 teaspoon) minced garlic
1/2 teaspoon dried basil
1/8 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon dried parsley
1/8 teaspoon red pepper flakes
2 halibut fillets (3 ounces each)

Directions
Yield: 2 servings
Serving size: 1 fillet

1 – In a bowl, whisk together olive oil, lemon juice, garlic, basil, salt, pepper, parsley, and red pepper flakes. Place the halibut in a zip-top plastic bag and drizzle evenly with marinade. Seal bag and shake gently to coat fish. Marinate in the refrigerator for 1 hour, turning occasionally.

2 – Preheat grill to medium-high heat (around 350°F). Place fish on grill, baste with any remaining marinade, then grill fish 4–6 minutes on each side, or until fish flakes easily when pierced with a fork.

Nutrition Information:
Calories: 161 calories, Carbohydrates: 2 g, Protein: 10 g, Fat: 9 g, Saturated Fat: 1 g, Cholesterol: 27 mg, Sodium: 199 mg, Fiber: <1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/lemon-basil-grilled-halibut/

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Diabetic Dish of the Week – Baked Cod with Tomatoes and Olives

August 18, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | 2 Comments
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This week’s Diabetic Dish of the Week – Baked Cod with Tomatoes and Olives. To make this week’s dish you’ll be using Cod Fillets, Diced Italian Style Tomatoes, Black Olives, Garlic, and Parsley. The Dish is 121 calories and 4 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Baked Cod with Tomatoes and Olives
For a great accompaniment to this Baked Cod, spread French bread with softened butter, sprinkle with paprika and oregano, and broil until lightly toasted…

Yield: 4 servings
Serving size: 1 fillet with about 1 3/4 cup topping

Ingredients
1 pound cod fillets (about 4 fillets), cut into 2-inch pieces
Salt and black pepper
1 can (14 1/2 ounces) diced Italian-style tomatoes
2 tablespoons chopped pitted black olives
1 teaspoon minced garlic
2 tablespoons chopped fresh parsley

Directions
Yield: 4 servings
Serving size: 1 fillet with about 1 3/4 cup topping

1 – Preheat oven to 400°F. Spray 13×9-inch baking dish with nonstick olive oil-flavored cooking spray. Arrange cod fillets in dish; season with salt and pepper.

2 – Combine tomatoes, olives, and garlic in medium bowl. Spoon over fish.

3 – Bake 20 minutes or until fish begins to flake when tested with fork. Sprinkle with parsley.

* Serving Suggestion: For a great accompaniment to this dish, spread French bread with softened butter, sprinkle with paprika and oregano, and broil until lightly toasted.

Nutrition Information:
Calories: 121 calories, Carbohydrates: 5 g, Protein: 21 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 48 mg, Sodium: 574 mg, Fiber: 1g
https://www.diabetesselfmanagement.com/recipes/main-dishes/baked-cod-tomatoes-olives/

 

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Diabetic Dish of the Week – Spicy Eggplant Burgers

August 11, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is – Spicy Eggplant Burgers. Another fantastic way to use Egg Plant! These are made using Egg Plants, Egg Whites, Italian Style Panko Bread Crumbs, Cooking Spray, Reduced Fat Mayonnaise, Whole Wheat Hamburger Buns, Baby Spinach, Tomato, and Sliced Pepper Jack Cheese. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Spicy Eggplant Burgers
Make your next cookout meat free with this flavorful eggplant burger — so tasty, it’s sure to please vegetarians and omnivores alike!

Ingredients
1 eggplant (1 1/4 pounds), peeled
2 egg whites
1/2 cup Italian-style panko bread crumbs
Nonstick cooking spray
3 tablespoons reduced-fat chipotle mayonnaise or regular reduced-fat mayonnaise
4 whole-wheat hamburger buns, warmed
1 1/2 cups loosely packed baby spinach
8 thin slices tomato
4 slices pepper jack cheese

Directions
Yield: 4 servings
Serving size: 1 burger

1. Preheat oven to 375°F. Spray baking sheet with cooking spray. Cut 4 slices (1/2-inch thick) from widest part of eggplant. Beat egg whites in shallow bowl. Place panko on medium plate.

2. Dip eggplant slices in egg whites; dredge in bread crumbs, pressing gently to adhere. Place on prepared baking sheet. Bake 15 minutes or until golden brown; turn and coat with cooking spray. Bake 15 minutes.

3. Spread mayonnaise on bottom halves of buns and top with spinach, tomatoes and eggplant slice. Top with cheese and tops of buns.

Nutrition Information:
Calories: 349 calories, Carbohydrates: 47 g, Protein: 16 g, Fat: 12 g, Saturated Fat: 3 g, Cholesterol: 20 mg, Sodium: 628 mg, Fiber: 13 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/spicy-eggplant-burgers/

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* Weight Self-Management: Everything to maintain a healthy diet
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Diabetic Dish of the Week – Chicken, Shrimp and Steak Skewers With Sofrito

August 4, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Chicken, Shrimp and Steak Skewers With Sofrito. Some of the ingredients you’ll be using are Chicken Thighs, Skirt Steak, Shrimp, Bell Peppers, Sweet Chilies, Papaya, and more! Dinner is served! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Chicken, Shrimp and Steak Skewers With Sofrito

Chicken, Shrimp and Steak Skewers With Sofrito

Ingredients
Preparation time: 25 minutes
Marinating time: 24 hours
Cooking time: 15 minutes.

1 1/4 pounds skinless chicken thigh meat, cut into 20 one-ounce segments
1 1/4 pounds lean skirt steak, fat removed, cut into 10 two-ounce segments
20 large shrimp
1 onion, chopped
1/4 red bell pepper, chopped
1/4 yellow bell pepper, chopped
1/4 green bell pepper, chopped
3 sweet chilies, chopped
2 cloves garlic, minced
1/2 cup fresh cilantro leaves
1 tablespoon vegetable oil
1 green pepper
1 red onion
1 medium papaya (optional)

Directions
Yield: 10 skewers
Serving size: 1 skewer

Sofrito:

1 – Place chicken pieces, steak pieces, and shrimp in a shallow dish. Place all sofrito ingredients in an electric blender. Blend into a coarse puree. Pour entire contents of blender over chicken, steak, and shrimp. Cover and marinate 24 hours in the refrigerator.

2 – When ready to grill skewers, slice green pepper into 20 strips, cut red onion into 20 wedges, and peel papaya and cut into 20 cubes. To assemble skewers, place 2 pieces of chicken, 1 piece of steak, 2 shrimp, 2 strips of green pepper, 2 wedges of red onion, and 2 cubes of papaya on each skewer, alternating for color and variety. Discard any remaining sofrito. Place the skewers on a hot grill and cook thoroughly, turning to heat evenly, for approximately 15 minutes until chicken and beef are cooked through. (If desired, you may instead broil skewers using the oven broiler.) Serve immediately.

Nutrition Information:
Calories: 222 calories, Carbohydrates: 8 g, Protein: 26 g, Fat: 9 g, Saturated Fat: 3 g, Sodium: 115 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/chicken-shrimp-and-steak-skewers-with-sofrito/

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Diabetic Dish of the Week – Fajita-Seasoned Grilled Chicken

July 28, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Fajita-Seasoned Grilled Chicken. This week’s dish is made using Chicken Breasts, Green Onions, Olive Oil, and Fajita Seasoning Mix. So fire that grill up and enjoy! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Fajita-Seasoned Grilled Chicken
Give your grilled chicken a bit of flair with this quick and easy low-carb recipe! It requires just four ingredients and only about 10 minutes of prep time.

Ingredients
2 boneless skinless chicken breasts (about 4 ounces each)
1 bunch green onions, ends trimmed
1 tablespoon olive oil
2 teaspoons fajita seasoning mix

Directions
Yield: 2 servings
Serving size: 1 chicken breast

1. Prepare grill for direct cooking.

2. Brush chicken and green onions with oil. Sprinkle both sides of chicken breasts with seasoning mix. Grill chicken and onions 6 to 8 minutes or until chicken is no longer pink in center.

3. Serve chicken with onions.

Nutrition Information:
Calories: 176 calories, Carbohydrates: 8 g, Protein: 19 g, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 43 mg, Sodium: 186 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/fajita-seasoned-grilled-chicken/

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Diabetic Dish of the Week – Breakfast Bagel Melt

July 21, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Breakfast Bagel Melt. To make this week’s recipe you’ll be needing Egg Substitute, Skim Milk, Salt, Black Pepper, Cooking Spray, Whole Wheat Bagel, Canadian Bacon, Thick and Chunky Salsa, and Fat Free American Cheese. Start you day off with a healthy and delicious dish! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Breakfast Bagel Melt
Looking for a satisfying breakfast when you’re on the run? With only 10 minutes of preparation time, this homemade sandwich beats fast-food hands down!

Ingredients
Preparation time: 10 minutes

1/4 cup liquid egg substitute
2 tablespoons skim milk
2 dashes salt
1 dash black pepper
Cooking spray
1/2 whole wheat bagel (1 1/2 ounces)
1 ounce Canadian bacon
1 tablespoon thick and chunky salsa (optional)
3/4-ounce slice fat-free American cheese

Directions
Yield: 1 melt
Serving size: 1 melt
1 – In a small bowl, whisk together egg substitute, milk, salt, and pepper; set aside. Coat a small nonstick skillet with cooking spray and warm over medium-low heat. Add egg mixture and scramble, stirring frequently, until the egg is firm. Meanwhile, lightly toast bagel half. Top with Canadian bacon, scrambled egg, salsa, and cheese. Warm in a toaster oven, or in a full-size oven 5 inches from the heating element, until the cheese is melted. Serve right away.

Nutrition Information:
Calories: 252 calories, Carbohydrates: 31 g, Protein: 23 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 1,320 mg*, Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/breakfast/breakfast-bagel-melt/

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Your one-stop resource for advice, news and strategies for living with diabetes.
Inside every issue you’ll find…
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* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
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