Diabetic Side Dish of the Week – Vegetable Orzo

July 19, 2020 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is a recipe for Vegetable Orzo. Some of the ingredients you’ll be using to make this week’s recipe; Garlic, Onion, Less Sodium Fat Free Chicken Broth, Carrots, Orzo, Asparagus, Zucchini, Shredded Asiago 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/

Vegetable Orzo
Ingredients
Preparation time: 15 minutes
Cooking time: approximately 20 minutes.
Standing time: 2 minutes

Cooking spray
1 teaspoon corn oil
1 clove garlic, minced
1/4 cup chopped onion
1 1/2 cups canned 33% less sodium, fat-free chicken broth
1/4 cup shredded carrot
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup orzo
1 tablespoon chopped fresh basil
1 cup 1-inch pieces diagonally sliced fresh asparagus
1/4 cup shredded zucchini
2 tablespoons shredded Asiago cheese

Directions
Yield: 1 3/4 cups
Serving size: 1/2 cup

1 – Coat a saucepan with cooking spray. Add corn oil and warm over medium heat. Add garlic and onion; sauté for 2 minutes, stirring frequently. Stir in broth, carrot, salt, and pepper; bring to a boil. Mix in orzo. Reduce heat to low-medium and simmer about 15 minutes, or until orzo is tender. Stir in basil and asparagus then cook 1–2 minutes more, or until liquid is evaporated. Remove from heat and mix in zucchini. Cover and let stand 2 minutes. Toss gently and sprinkle with Asiago.

Nutrition Information:
Calories: 115 calories, Carbohydrates: 16 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 345 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/vegetable-orzo/

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Your one-stop resource for advice, news and strategies for living with diabetes.
Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!Your one-stop resource for advice, news and strategies for living with diabetes.
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“Meatless Monday” Recipe of the Week – Fried Brown Rice for Diabetics

February 10, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Fried Brown Rice for Diabetics. To make this dish you’ll need Reduced Calorie Margarine, Egg Substitute, Green Onion, Instant Brown Rice, Less Sodium Fat Free Chicken Broth, and Frozen Peas and Carrots. Fried Brown Rice made Healthy! 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/

Fried Brown Rice for Diabetics
Ingredients
Preparation time: 5 minutes
Cooking time: approximately 10 minutes.
Standing time: 7 minutes
Cooking spray
2 teaspoons reduced-calorie margarine
1/4 cup liquid egg substitute
1 chopped green onion
1 1/2 cups instant brown rice
1 1/2 cups 50% less sodium, fat-free chicken broth
1/2 cup frozen peas and carrots, unthawed (alternatively, unthawed frozen mixed vegetables can be used)

Directions
Yield: 3 1/2 cups
Serving size: 1/2 cup

* Coat a large, nonstick skillet with cooking spray; add margarine, and melt over medium heat. Add egg substitute and stir-fry until egg is set (like scrambled egg). Stir in onion, rice, broth, and peas and carrots; stir to mix. Bring mixture to a boil over high heat, cover, reduce heat to medium-low, and simmer for 5 minutes. Remove from the heat, stir, and cover. Let stand 7 minutes, fluff with a fork, and serve.

Nutrition Information:
Calories: 98 calories, Carbohydrates: 16 g, Protein: 4 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 163 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/fried-brown-rice/

 

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!Your one-stop resource for advice, news and strategies for living with diabetes.
https://www.diabetesselfmanagement.com/subscribe/

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