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Tag: Diabetes Friendly Recipes

Diabetes Recipe – Mediterranean Veggie Wrap

Diabetes Recipe - Mediterranean Veggie Wrap
Preparation :10 Minutes
Cooking :10 Minutes
Serves :4

Ingredients

  • 4 cups mixed green leaves (cabbage/lettuce/spinach)
  • ½ large cucumber
  • 1 cup chopped tomato
  • ½ thinly sliced red onion
  • ½ cup crumbled cheese
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 clove garlic minced garlic
  • ¼ teaspoon black pepper
  • 4 light tomato-flavour oval multigrain wraps
  • 2/3 cup hummus

Directions

  • In a large bowl combine all the greens, cucumber, tomato, and red onion and cheese. In a small bowl whisk together vinegar, olive oil, garlic and black pepper. Pour dressing mixture over greens mixture. Toss to combine
  • Spread each wrap about 2 & ½ tablespoon of Hummus. Top each with 1/4th of dressed greens mixture roll up and serve immediately.
Nutrition Facts
Make 4 servings (Amount per serving)
Calories (Kcal)269
Protein (g)16
Carbohydrates (g)35
Total Sugars (g)3
Cholesterol(mg)3
Total fat (g)12
Sodium (mg)574

Note

Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.

For more related recipes, click the link below.

Diabetes

Diabetes Recipe – Baked Lemon Fish With Tomatoes

Preparation :15 Minutes
Cooking :20 Minutes
Serves :4
Nutrition Facts
Makes 4 Serving (Amount per serving)
Protein (g):39
Carbohydrates (g):6
Total Sugars (g):5
Dietary Fibre (g):3
Total Fat (g):9
Saturated Fat (g):2
Sodium (mg):253

Ingredients

  • 1 onion thinly sliced
  • 1 clove garlic, crushed
  • 2 sprigs fresh thyme
  • 720 g (6 oz) thick white fish fillets, skin and bones removed
  • Freshly ground black pepper
  • 1 lemon thinly sliced
  • 4 tomatoes cut into wedges
  • 2 bay leaves
  • 1 tbsp olive oil
  • 3 tbsp white wine
  • ½ cup (125ml) salt-reduced chicken stalk
  • 1 tbsp chopped fresh parsley

Directions

  • Preheat the oven to 200 ℃
  • Spread the onion, garlic and thyme sprigs in roasting pan that will be large enough to hold all the fish fillets, with a little space in between. Place the fish on the top and season well with freshly ground black pepper
  • Arrange the lemon slices over the fish and scatter the tomatoes and bay leaves around the fish. Combine the olive oil, wine and stock and pour over the fish.
  • Bake the fish for 20 Minutes.

Note

Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.

For more related recipes, click o the link below.

Diabetes

Papaya And Coconut Smoothie

Diabetes Recipe - Papaya And Coconut Smoothie by Famhealth
Nutrition Facts
Makes 2 servings(Amount per Serving)
Calories (Kal)                                 205.4                             
Protein (g)4.6               
Carbohydrates (g)32.9               
Total Sugars (g)20.4                
Dietary Fibre (g)4.1              
Fat (g)7.7               
Saturated Fat (g)5.6                

Serves: 2, Time taken: 5 minutes

1 Ripe papaya, peeled, seeded and cut into chunks

2 Oranges, juiced

½ Banana, cut into chunks

90g/3 oz silken tofu

60ml/2 fl oz (4tbsp) Coconut milk

1 tsp grated root ginger

Steps:

  1. Put the papaya, orange juice, banana, tofu, coconut milk and root ginger into the blender.
  2. Blend until smooth and serve immediately. (This is also very refreshing on a hot day if you freeze the papaya chunks and banana first)

Note: Papayas are particularly rich in vitamins C and are also a useful source of antioxidants and fibre. They also contain an enzyme called papain which breaks down protein. In Chinese medicine, papayas have traditionally been given to those who find it difficult to digest protein-rich foods.

The combination of papaya, orange juice and banana delivers quite a high glycemic load, which is why we have added some tofu. It would be wise to eat a protein food alongside this too, such as poached and scrambled eggs without the toast, or a piece of fish.

For more related recipes, click o the link below.

Diabetes

Diabetes Recipe – Hearty Chicken Stew

Diabetes Recipe - Hearty Chicken Stew by Famhealth

Preparation :25 Minutes

Cooking :27 Minutes

Serves :4

Ingredients

  • 2 teaspoons olive oil
  • 4 skinless, boneless chicken thigh cut into 11/2-inch pieces (1 pound)
  • 4 medium carrots, thinly sliced (2 cups)
  • 2 stalks celery, thinly sliced (1 cup)
  • 2 medium spring onion, thinly sliced (2/3 cup)
  • 3 cloves garlic, minced
  • 2 cups chicken broth
  • 1 medium round red potato, cubed (3/4 cup)
  • 1 cup frozen cut green beans
  • ¼ teaspoon ground black pepper
  • ½ cup fat-free milk
  • 1 tablespoon flour
  • Cracked black pepper

Directions

  • Heat oil over medium flame. Add chicken, carrots, celery, spring onion, and garlic. Cook and stir for 5 to 8 minutes or until chicken is brown on all sides and vegetables are cooked. Stir in chicken broth, potato, green beans and ground black pepper.
  • Bring the broth to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables are tender and chicken is no longer pink.
  • Meanwhile, in a small bowl whisk together milk and flour until smooth. Stir mixture into cooked stew mixture. Return to boiling; reduce heat. Cook and stir about 2 minutes or until mixture is thickened. Serve the stew into four bowls. Sprinkle each serving with cracked black pepper.
Nutrition Facts
Make 4 servings (Amount per serving)
Calories (Kcal)269
Protein (g)27
Carbohydrates (g)24
Total Sugars (g)8
Cholesterol(mg)108
Total fat (g)8
Sodium (mg)462


Note

Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.Note

For more related recipes, click the link below.

Diabetes

Diabetes Recipe – Chiang Mai Chicken Curry

Diabetes: Chiang Mai Chicken Curry by Famhealth
Nutrition Facts
Makes 4 servings (Amount per Serving)
Calories (kcal)                                                       518.8                  
Protein (g)                                         48.9
Carbohydrates (g)26.9
Total Sugars (g)4.4
Dietary Fibre (g)3.1
Fat (g)24.9
Saturated Fat (g)10.1

For the curry paste: 2 tsp Coriander seeds

1 tsp Cumin seeds

3 Cloves

2 Cardamom pods

1 Star anise

5 Dried long red chillies, deseeded, soaked and drained

Pinch of salt

3 tbsp Lemongrass, chopped

5cm/2” piece fresh root ginger’ chopped

1 tsp Turmeric

4 Shallots, chopped

6 Garlic cloves, peeled and chopped

For the curry: 1 Organic, free-range chicken, about 1.6 kg/3½ lbs

2 Garlic cloves, peeled

2 cm/1” piece Fresh ginger root, peeled

2 tbsp Coconut oil

12 Shallots, peeled

2 tbsp Cashew nuts

2 tbsp Fish sauce

Water or chicken stock to cover

Steps:

  1. First, dry the coriander seeds, star anise, cumin seeds, whole cloves and cardamom pods in a small dry pan until fragrant. When cooled, remove the cardamom seeds and discard the pods. Grind the spices in pestle and mortar. Combine these with the other curry paste ingredients and mix to a paste either in a mortar or in a food processor.
  2. Wash the chicken, joint into 8 pieces and remove the skin. Mash the garlic cloves and ginger to make a paste. In a large pan, heat the coconut oil and fry the garlic and ginger paste until golden. Add the curry paste and chicken and simmer for several minutes, turning frequently. Add the whole shallots and cashew nuts. Season with fish sauce. Cover with stock or water and simmer for at least 30 minutes, or until the chicken is tender.

Note: The combination of chicken and nuts gives this dish a very high magnesium content (125g per serving). Magnesium is key mineral for diabetics: and it has been shown that people with low magnesium are at higher risk of type 2 diabetes.

For more related recipes, click o the link below.

Diabetes