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Diabetic Recipes: Summer Meal Ideas

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Recipes and images courtesy of the American Association of Diabetes Educators (AADE) and Diabetic Living magazine.

 

Summertime means barbeques, picnics and campouts — and plenty of declicious food. But if you're diabetic, finding blood sugar-friendly foods at a summer outing can be a real challenge. Here are three healthy, diabetes-friendly recipes — and some tips to help you navigate any summer spread without sacrificing your blood sugar levels. Happy eating!

 

 

 

Lemon-Cilantro Slaw

Serving size: 1 cup
Servings per recipe: 2

 

Ingredients:

  • 1 tablespoon lemon juice
  • 1 ½ teaspoons olive oil
  • ¼ teaspoon sugar or sugar substitute* equivalent to ¼ teaspoon sugar
  • ¼ teaspoon Dijon-style mustard
  • Dash ground black pepper
  • 2 cups packaged shredded cabbage with carrot (coleslaw mix)
  • ¼ cup coarsely shredded carrot
  • 1 tablespoon snipped fresh cilantro
  • 1 tablespoon chopped green onion

*Sugar Substitutes: Choose from Splenda granular, Sweet'N Low bulk or packets, or Equal Spoonful or packets. Follow package directions to use product amount equivalent to ¼ teaspoon sugar.

Instructions:

1. In a medium bowl, whisk together lemon juice, oil, sugar, mustard, and pepper.

2. Add coleslaw mix, carrot, cilantro, and green onion; toss gently to coat.

3. Cover and chill for 2 to 24 hours before serving.


NUTRITION FACTS PER SERVING: Calories: 59 (57 if using sugar substitute), Total Fat: 3 g, Sodium: 43 mg, Carbohydrates: 6 g, Fiber: 2 g, Protein: 1 g

 

 

 

Grilled Turkey Burgers

Servings per recipe: 4

 

Ingredients:

  • ½ cup finely shredded carrot
  • ¼ cup thinly sliced green onions
  • 2 tablespoons fine dry bread crumbs
  • 2 tablespoons fat-free milk
  • ¼ teaspoon dried Italian seasoning, crushed
  • ¼ teaspoon garlic salt
  • ¼ teaspoon black pepper
  • 12 oz. uncooked ground turkey or chicken breast
  • ¼ cup Dijon-style mustard
  • ½ teaspoon curry powder
  • 4 whole wheat hamburger buns, split and toasted
  • Lettuce leaves (optional)
  • Sliced tomato (optional)

Instructions:

1. In a medium bowl stir together carrot, green onions, bread crumbs, milk, Italian seasoning, garlic salt, and pepper. Add ground turkey; mix well. Form the turkey mixture into four 1/2-inch-thick patties. 

2. Place patties on a greased rack of an uncovered grill, directly over medium coals. Grill for 11 to 13 minutes or until patties are done (165 degrees F), turning once halfway through grilling time.

3. Meanwhile, in a small bowl stir together mustard and curry powder. Spread buns with mustard mixture. Top with burgers and, if desired, lettuce and tomato.

TO BROIL: Place patties on an unheated, greased rack of a broiler pan. Broil 4 to 5 inches from the heat for 11 to 13 minutes, turning once halfway through broiling time.

 

NUTRITION FACTS PER SERVING:  Calories: 287, Total Fat: 11 g (3 g sat. fat), Cholesterol: 68 mg, Sodium: 470 mg, Carbohydrates: 26 g, Fiber: 3 g, Protein: 21 g

 


 

 

Devil’s Food Ice Cream Pie

Servings per recipe: 12

 

Ingredients:

  • One 6¾-oz. package fat-free devil’s food cookie cakes (12 cookies)
  • ¼  cup peanut butter
  • ¼ cup hot water
  • 1 cup sliced bananas
  • 4 cups low-fat or light vanilla, chocolate or desired flavor ice cream, softened*
  • 3 tablespoons fat-free, sugar-free hot fudge ice cream topping

*To soften the ice cream, place it in a large chilled mixing bowl. Stir the ice cream with a wooden spoon, pressing it against the side of the bowl until soft.

Instructions:

1.  Coarsely chop cookies. Place the cookie pieces in the bottom of an 8-inch springform pan. In a small bowl, whisk together peanut butter and hot water until smooth. Drizzle evenly over cookies.

2.  Top with banana slices and carefully spoon ice cream in an even layer over all. Spread ice cream until smooth on top. Cover with plastic wrap and freeze for eight hours or until firm.

3.  Let stand at room temperature for 10 minutes before serving. Remove the sides of the pan; cut into wedges. Drizzle fudge topping over wedges.

 

NUTRITION FACTS PER SERVING:  Calories: 171, Total Fat: 4 g (1 g sat. fat), Cholesterol: 7 mg, Sodium: 86 mg, Carbohydrates: 31 g, Fiber: 1 g, Protein: 4 g

 

 

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