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Diabetes-Friendly Summer Grill Recipes

Lighten your plate with these super-healthy, super-tasty recipes.
By
WebMD Magazine - Feature
Reviewed by Laura J. Martin, MD

Kathleen Zelman, MPH, RD, LD, WebMD's director of nutrition, created this delicious and colorful meal of grilled salmon with black bean corn salsa and salad. It's a low-calorie lunch or dinner that is rich in fiber, antioxidants, and heart-healthy omega-3 fatty acids. The balance of complex carbs, protein, and good fats makes it diabetes-friendly, too.

Southwestern Grilled Salmon

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Makes 4 servings

Ingredients

cooking spray

1 tsp ground cumin

1 tsp chili powder

dash of salt

freshly ground pepper

4 4-oz skinless salmon fillets

1 lime, cut into wedges

black bean corn salsa (recipe at right)

Directions

1. Prepare grill to medium-high heat. Coat grill rack with cooking spray. 

2. Combine cumin, chili powder, salt, and pepper. Rub spice blend on both sides of salmon.

3. Place salmon on grill 4 minutes on each side or until done. Serve with a squeeze of lime and black bean corn salsa.

Per serving: 235 calories, 23 g protein, 1 g carbohydrate, 15 g fat (3 g saturated fat), 62 mg cholesterol, 90 mg sodium. Calories from fat: 58%

 

Black Bean Corn Salsa

Makes 16 2-oz servings

Ingredients

1 15.25-oz can low-sodium whole-kernel corn, rinsed

1 16-oz can low-sodium black beans, rinsed

1 cup chopped fresh tomato, or 1 14.5-oz can fire-roasted tomatoes

1 red pepper, finely chopped, or 1 12-oz jar roasted red peppers, drained and chopped

2 tbsp balsamic vinegar

1 tbsp olive oil

1 tbsp dried basil

1 tsp cumin

2 tbsp lime juice

baked tortilla chips

Directions

1. Combine all ingredients except tortilla chips. Refrigerate 1 to 2 hours before serving.

2. Serve salsa with baked chips, or top grilled chicken, halibut, or salmon.

Per serving: 118 calories, 6 g protein, 2 g fat, 6 g fiber, 2 g sugar, 4 mg sodium. Calories from fat: 40%

 

Grilled Vegetable Salad With Goat Cheese

Makes 4 servings

Ingredients

cooking spray

1 tbsp olive oil

1 tbsp sherry vinegar

1 shallot, minced

1 tbsp chopped fresh basil

dash of salt

freshly ground pepper

1 lb asparagus, trimmed

1 large zucchini, cut lengthwise into slices

1 yellow bell pepper, cut into 8 pieces

1 large onion, peeled, cut into 4 wedges

2 oz soft goat cheese

Directions

1. Prepare grill or nonstick grill pan to medium-high heat. Coat grill or pan with cooking spray.

2. Whisk together oil, vinegar, shallot, basil, salt, and pepper to make vinaigrette, and set aside.

3. Place vegetables on grill and grill 5 to 7 minutes on each side or until tender.

4. Divide grilled vegetables onto 4 plates, drizzle with vinaigrette, and garnish each with 1 tbsp goat cheese.

Per serving: 135 calories, 7 g protein, 14 g carbohydrate, 7 g fat (3 g saturated fat), 6 mg cholesterol, 4 g fiber, 6 g sugar, 89 mg sodium. Calories from fat: 44%

Find more articles, browse back issues, and read the current issue of "WebMD the Magazine."

Reviewed on April 15, 2012

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