3 Diabetes-Friendly Recipes
Being diabetic shouldn’t mean you have to miss out on delicious meals. With a few clever substitutions and the right balance of herbs and spices, you can satisfy your taste buds while keeping your blood sugar in check. Here are three restaurant-worthy picks.
1. Low-Carb Three-Cheese Spaghetti Squash
This comforting riff on an Italian classic is sure to tick all the boxes for a cozy weeknight meal.
1 medium-sized spaghetti squash
¾ cup heavy cream, half and half or evaporated whole milk
¼ cup cream cheese
⅛ teaspoon garlic powder
⅛ teaspoon cayenne or to taste
1 cup grated cheddar cheese
½ cup grated parmesan cheese
Chopped fresh herbs for garnish (basil, parsley, thyme or chives) or add ½ teaspoon dried basil or thyme to the cream mixture.
Heat the oven to 425 degrees F and line a rimmed baking sheet with foil or parchment paper.
Cut the squash in half lengthwise. To help soften before cutting, you can microwave it for 5 minutes. Once it is cut in half, be sure to scrape out the seeds. If you cut a little sliver off the round side of the squash, the squash will balance better on the pan.
Rub the cut sides of the squash with olive oil, sprinkle with salt and place cut side down on the baking sheet. Bake for around 25 minutes or until it starts to soften.
Meanwhile, in a blender or food processor, combine the cream, cream cheese, seasonings and ¼ teaspoon salt. Blend until smooth.
Once the squash is ready, remove it from the oven and flip it over. Put half of the cheddar in each squash well, then divide the cream mixture between them. Top with parmesan, then cover with foil and bake for 25 minutes.
Remove the foil and bake for 25 more minutes or until the cheese is slightly browned.
Cool for five minutes, then top with herbs and serve. Use a fork to scrape the squash into strands and stir into the sauce.
2. Sweet Potato, Greens and Egg Super Bowl
Is it breakfast? Is it dinner? Is it a sneakily delicious workday lunch? Yes, yes, yes!
2 cups lettuce of choice
Olive oil (around 1 tbsp, plus more for drizzling)
1 sweet potato, cubed
1 large egg
½ cup microgreens
Salt, to taste
Juice of ½ lemon
Preheat the oven to 375 degrees F and line a baking pan with parchment paper. Lay the cubed sweet potato onto the pan and drizzle with olive oil and a sprinkle of salt. Roast in the oven for 35 to 45 minutes.
Next, heat 1 tbsp of oil in a pan over medium heat. Crack the egg into the pan and fry for 2 to 3 minutes until crispy.
Assemble the salad by adding lettuce, microgreens, roasted sweet potato, fried egg and avocado to a large bowl. Drizzle with oil, lemon juice and salt.
3. Greek Lemon Chicken
Bursting with flavor, this Mediterranean chicken recipe rewards your health and taste buds.
4 boneless skinless chicken breasts (about ¼ pound)
2 tsp lemon juice
2 tsp extra virgin olive oil
1 tsp grated lemon peel
1 tsp dried oregano
1 clove garlic, minced
¼ teaspoon salt
⅛ tsp black pepper
Nonstick cooking spray
1 lemon, cut into wedges (optional)
Baby spinach leaves (optional)
Marinate the chicken in a large resealable food storage bag with lemon juice, olive oil, lemon peel, oregano, garlic, salt and pepper. Seal and shake to coat chicken. Marinate in the refrigerator for at least 30 minutes or, for maximum flavor, up to 8 hours.
Heat a nonstick skillet over medium heat. Spray with cooking spray or drizzle with olive oil. Remove chicken from marinade and add to skillet. Cook for 3 minutes and turn over. Reduce heat to medium-low. Cook for 7 minutes or until it is no longer pink in the center.
Remove from heat. Serve with lemon wedges and spinach leaves, if desired.
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