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.
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.
Highlights:
- 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
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Ingredients:
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!
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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.
Savory Barbecue Chicken
Who doesn’t love the taste of juicy chicken? Try this healthy choice recipe on for taste!
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Highlights:
- Makes: 4 to 5 servings
- Carb Grams Per Serving: 15
- Diabetic Exchanges: Lean meat (d.e): 4; Other carb (d.e): 1; Fat (d.e): 0.5
Ingredients:
1/2 cup tomato sauce
2 tablespoons jalapeno pepper jelly
2 tablespoons lime or lemon juice
2 tablespoons quick-cooking tapioca
1 teaspoon brown sugar
1 teaspoon ground cumin
1/4-1/2 teaspoon crushed red pepper
8 -10 chicken thighs and/or drumsticks, skinned (2 to 2-1/2 pounds)
How to prepare:
In a 3-1/2- or 4-quart slow cooker combine tomato sauce, jelly, lime or lemon juice, tapioca, brown sugar, cumin and red pepper. Place the chicken pieces, meaty side down, on the sauce mixture and let it marinate over night.
Once ready, grill the chicken pieces on a covered hot grill for about 15 minutes or until no longer pink. Remove from the grill once ready, let cool and enjoy!
Lemon- Chili Shrimp Skewers
Shrimp is a favorite for many and easy to prepare. Try out this lightly refreshing, yet spicy recipe!
Highlights:
- Makes: 4 servings
- Serving Size: 2 skewers each
- Carb Grams Per Serving: 8
- Diabetic Exchanges: Vegetables (d.e): 1; Lean Meat (d.e): 3
Ingredients:
1 pound fresh or frozen large shrimp
2 green onions cut into 1 1/2-inch pieces
16 cherry tomatoes
1 medium green pepper cut into 1 1/2-inch pieces
1/3 cup reduced-sugar ketchup
1 teaspoon finely shredded lemon peel (set aside)
2 tablespoons lemon juice
1 teaspoon chili powder
1 clove garlic, minced
How to prepare:
Thaw the shrimp (if frozen) and devein. Rinse the shrimp and pat dry with a paper towel. On eight 10-inch long metal skewers alternately thread the pieces of shrimp, green onion pieces, cherry tomatoes and green pepper together.
Create the sauce by using a small bowl to mix together the ketchup, lemon juice, chili powder and garlic. Use half of the sauce to brush the shrimp and vegetables while on the skewers.
To grill, place the skewers on the greased grill rack directly over medium-hot coals. Grill uncovered for five to eight minutes or until the shrimp turn opaque. Turn each of the skewers once and brush with the remaining sauce halfway through grilling.
Source: Diabetic Living
Visit the BlackDoctor.org Healthy Recipes for Diabetics center for more articles.
