Low-Calorie Lasagna Roll-Ups for Diabetics

May 5, 2020 at 6:01 AM | Posted in Diabetes Self Management | Leave a comment
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I’ve got another Diabetic Friendly Italian Recipe to pass along today, Low-Calorie Lasagna Roll-Ups for Diabetics. Some of the Ingredients you’ll be needing are Lasagana Noodles, Lean Ground Turkey, Tomato Sauce, Shredded Mozzarella Cheese, and more! 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/

Low-Calorie Lasagna Roll-Ups for Diabetics

Ingredients
Preparation time: 20 minutes
Cooking time: 40 minutes.

6 rippled lasagna noodles
1 pound lean ground turkey, 7% fat
1/2 cup chopped onion
1 can (15 ounces) low-sodium crushed tomatoes
1/2 cup low-sodium canned tomato sauce
1/2 teaspoon dried basil
1 1/2 teaspoons dried oregano
1/2 teaspoon minced garlic
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes (optional)
Nonstick cooking spray
1/2 cup shredded, part-skim mozzarella cheese
1/2 cup chopped fresh parsley

Directions
Yield: 6 servings
Serving size: 1 roll

* Heat oven to 375°F. In a large pot, boil 4 quarts water over high heat, then add lasagna noodles, one at a time. Stir gently after adding last noodle, and boil 8–10 minutes. Noodles should be flexible but not overly soft. Drain noodles and immediately place on a baking sheet or cutting board in a single layer. In a large skillet over medium heat, cook ground turkey until cooked through, and break into crumbles. Add chopped onion and sauté until onions soften slightly. Add crushed tomatoes, tomato sauce, basil, oregano, garlic, black pepper, and red pepper flakes if desired. Stir and lower heat to simmer for 1–2 minutes. Spray a small baking dish (at least 9 inches square) with nonstick cooking spray. Handling each noodle separately, spoon about 1/4 cup of meat mixture along the length of the noodle, then roll up from one end. Place open-side down in the baking dish. Spoon remaining meat mixture evenly over the tops of the lasagna rolls. Sprinkle cheese evenly over the rolls, and bake 25 minutes or until cheese is lightly browned. Garnish with chopped parsley before serving.

Nutrition Information:
Calories: 197 calories, Carbohydrates: 29 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 3 g, Cholesterol: 43 mg, Sodium: 182 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/low-calorie-lasagna-roll-ups/

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Diabetic Dish of the Week – Turkey and Veggie Meatballs with Fennel

September 17, 2019 at 6:02 AM | Posted in 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 Turkey and Veggie Meatballs with Fennel. Made using Lean Ground Turkey along with Green Onions, Green Bell Peppers, Old Fashioned Oats, Carrots, Grated Parmesan Cheese, Egg Whites, Garlic, and Seasonings. The recipe comes from one of my favorite sites, the Diabetes Self Management website. At the site you’ll find a huge assortment of Diabetic Friendly Recipes. You can also subscribe to the Diabetes Self Management Magazine. I’ve left a link at the bottom to where you can subscribe. Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Turkey and Veggie Meatballs with Fennel
Ingredients
1 pound lean ground turkey
1/2 cup finely chopped green onions
1/2 cup finely chopped green bell pepper
1/3 cup old-fashioned oats
1/4 cup shredded carrot
1/4 cup grated Parmesan cheese
2 egg whites
2 cloves garlic, minced
1/2 teaspoon Italian seasoning
1/4 teaspoon fennel seeds
1/4 teaspoon salt
1/8 teaspoon red pepper flakes (optional)
1 teaspoon extra virgin olive oil

Directions
1 – Combine all ingredients except oil in large bowl; mix well. Shape into 36 (1-inch) balls.

2 – Heat oil in large nonstick skillet over medium-high heat. Add meatballs; cook 11 minutes or until no longer pink in center, turning frequently. Use fork and spoon for easy turning. Serve immediately or cool and freeze.*

*Note: To freeze, cool completely and place in gallon-size resealable food storage bag. Release any excess air from bag and seal. Freeze bag flat for easier storage and faster thawing. This will also allow you to remove as many meatballs as needed without them sticking together. To reheat, place meatballs in a 12×8-inch microwavable dish and cook on HIGH 20 to 30 seconds or until hot.

Serving suggestion: Top with a lower-sodium meatless marinara sauce.

Yield: 6 servings.

Serving size: 6 meatballs.
https://www.diabetesselfmanagement.com/recipes/main-dishes/turkey-and-veggie-meatballs-with-fennel/

 

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Stovetop Shepherd’s Pie

December 19, 2018 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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I came across a good recipe for these cold Winter’s Days and Nights, Stovetop Shepherd’s Pie. Some of the ingredients you’ll need are; Lean Ground Turkey, Onion, Green Bell Pepper,Worcestershire Sauce, Spices, and more! The recipe is from the Diabetes Self Management website which has a huge selection of Diabetic Friendly Recipes. Enjoy and Eat Healthy in 2018! https://www.diabetesselfmanagement.com/

Stovetop Shepherd’s Pie
Ingredients
8 ounces lean ground turkey
1 cup chopped onion
1 cup chopped green bell pepper
3 tablespoons ketchup
1 tablespoon Worcestershire sauce
1 2/3 cups water, divided
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
1/4 teaspoon salt (optional)
1 1/4 cups fat-free (skim) milk
1 1/3 cups instant mashed potatoes
2 ounces shredded reduced-fat sharp Cheddar cheese

Directions
1 – Heat medium nonstick skillet over medium-high heat until hot. Coat skillet with nonstick cooking spray. Add turkey. Cook, stirring to break up meat, until no longer pink. Drain on paper towels if necessary; set aside.

2 – Add onion and bell pepper to skillet. Cook 4 minutes or until onion is translucent, stirring frequently. Add cooked turkey, ketchup, Worcestershire sauce, 1/3 cup water, cumin, and ground red pepper. Cook 2 minutes or until slightly thickened. Remove from heat. Cover; set aside.

3 – Bring remaining 1 1/3 cups water and salt, if desired, to a boil in medium saucepan. Remove from heat. Stir in milk and potatoes. (Do not whisk.) Spoon mashed potatoes evenly over turkey mixture. Sprinkle evenly with cheese. Place skillet over medium-low heat. Cover; cook 6 to 8 minutes or until cheese melts.

Yield: 6 servings. Serving size: 2/3 cup.

Nutrition Facts Per Serving:
Calories: 289 calories, Carbohydrates: 47 g, Protein: 16 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 31 mg, Sodium: 253 mg, Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/stovetop-shepherds-pie/

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