Quick and Healthy Meals for People With Diabetes
Dinner Ideas continued...
Estimated: Carbohydrates 43 grams, protein 22 grams, fiber 12 grams.
Fruit & Walnut Chicken Dinner Salad
Cut a leftover grilled boneless, skinless chicken breast into slices (or use store-bought pre-sliced seasoned chicken breast) and toss with 3 or 4 cups dark green lettuce, 1 cup fresh or frozen berries or a sliced pear or apple, 1/4 cup toasted walnuts or pecans, 2 tablespoons blue cheese, and 2 tablespoons light balsamic or raspberry vinaigrette.
Estimated: Carbohydrates 27 grams, protein 37 grams, fiber 12 grams.
Teriyaki Salmon Dinner (substitute another fish or skinless chicken if desired)
Cook steamed brown rice (available in the frozen food section in some grocery stores). While it cooks, heat the broiler of your oven or toaster-oven. Line a pie plate with foil and place salmon fillets on top. Drizzle each fillet with 2 teaspoons bottled teriyaki sauce. Broil about 6 inches from the broiler for about 4 minutes. Flip the fish, spread 1 tablespoon teriyaki sauce on top of each piece, and broil until the fish is cooked through. Serve with 3/4 cup steamed brown rice and 1 cup steamed green or cruciferous vegetables per serving.
Estimated: Carbohydrates 42 grams, protein 29 grams, fiber 5 grams.
Mushroom Spaghetti Dinner
Boil whole-grain spaghetti according to package directions. While it cooks, sauté 1 cup sliced mushrooms (any type) and 1 1/2 teaspoons olive oil per person in a medium non-stick saucepan. Pour in 3/4 cup marinara sauce per person, cover, and bring to a boil. Reduce heat to a simmer and cook for 10 minutes. Serve about 1 cup of the mushroom marinara with 3/4 cup cooked pasta. Serve with a garden salad: Toss 2 cups spinach or romaine lettuce, 1/4 cup kidney or garbanzo beans, a few olives, and assorted vegetables such as sliced cucumber and carrot with a tablespoon or two of light vinaigrette.
Estimated: Carbohydrates 60 grams, protein 18 grams, fiber 9 grams.