The cookout season is finally here which means family gatherings, the nostalgic smell of burning charcoal and aluminum pans filled with delicious barbecued foods. We tend to cook with more love (and fat), and for those living with diabetes these summer cookout months can become a struggle in maintaining balanced blood sugar levels through diet. The good news is that there are diabetic- friendly barbecue options that taste amazing, all while sustaining proper health. Make your cookouts tasty and healthy for all by trying your hand at crafting these three healthy cookout recipes for diabetics.
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Barbecue Glazed Turkey
Everyone loves turkey as the healthier, leaner choice of meat and this recipe is sure to win the hearts of many this summer.
- Makes: 4 servings
- Serving Size: 3 ounces cooked turkey and about 1 tablespoon sauce
- Carb Grams Per Serving: 10
- Diabetic Exchanges: Lean meat (d.e): 3.5; Other carb (d.e.): 0.5
2/3 cup reduced-sugar ketchup
1/4 cup orange juice
3 tablespoons snipped fresh cilantro
1 garlic, minced
1/4 teaspoon ground cumin
1/4 teaspoon black pepper
1 turkey breast tenderloin (about 1 pound), split in half horizontally
(Don’t forget to fire up those coals!)
How to prepare:
For a charcoal grill, place turkey pieces on the rack of an uncovered grill directly over medium coals. Grill for 12 to 16 minutes or until no longer pink, turning once halfway through grilling and brushing with the 1/3 cup sauce for the last two minutes of grilling. YUM!
To create the sauce, combine ketchup, orange juice, 2 tablespoons of the cilantro, the garlic, cumin, and black pepper all together in a sauce pan. Bring the mixture to a boil over medium heat, stirring constantly. Reduce heat to bring the mixture to a simmer while uncovered for 5 minutes. Transfer 1/3 cup of the sauce to a small bowl and keep the remainder of the sauce warm.
Slice turkey and serve with the remaining sauce. You can garnish the turkey with the last tablespoon of cilantro.