(BlackDoctor.org) — We know. It’s not easy. It’s tough enough to plan and eat meals that are both healthy and tasty enough to make you forget you’re eating healthy. Now imagine that you’re either diabetic or prediabetic, in need of carefully selected complex carbs to keep your body strong and healthy.
Featured below are one whole day’s worth of great diabetes-friendly recipes that blend healthy with delectible! Just add some sensible snacks (and maybe even some fruit salad for dessert), and you’re set!
Breakfast
Breakfast Burrito
Use extra sharp cheddar cheese for a more intense cheese flavor. In general, this is a great way to stretch the cheese flavor in recipes without adding fat or calories.
Serves 4
Serving size: 1 burritos
Ingredients
1 1/2 cups egg substitute
4 6-in corn tortillas
1/4 cup picante sauce
4 turkey sausage links
1/2 cup shredded, reduced-fat, sharp cheddar cheese
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Preparation
1. Place a small nonstick skillet over medium heat until hot. Coat the skillet with nonstick cooking spray; add egg substitute, and cook, without stirring, until egg mixture begins to set on bottom, about 1 minute.
2. Draw a spatula across bottom of pan to form large curds. Continue cooking until egg mixture is thick but still moist; do not stir constantly.
3. In separate nonstick skillet, cook turkey links until done. Dice links lengthwise.
4. Place the tortillas on a microwave-safe plate and microwave on high 15 seconds or until heated. Top each with equal amounts of the egg mixture and diced turkey links.
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5. Spoon 1 Tbsp salsa evenly over the egg and sausage on each tortilla, sprinkle with 2 Tbsp of cheese, and roll up.
Nutritional Information
Calories: 203
Calories from Fat: 53
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 643 mg
Total Carbohydrate: 21 g
Dietary Fiber: 1 g
Sugars: 2 g
Protein: 16 g
Lunch
Fish Tacos with Avocado Salsa
Since experts recommend eating seafood at least twice a week, take a break from the standby beef taco and go fish.
Serves: 4
Serving size: 2 tacos
Ingredients
1/4 cup all-purpose flour, spooned into measuring cup and leveled
1/4 cup cornmeal
1/2 tsp onion powder
1/2 tsp chili powder
4 fish fillets (1 lb total) such as tilapia, rinsed, patted dry, and cut in 8 strips total
2 Tbsp canola oil, divided
1/4 tsp salt
8 corn tortillas, warmed
1/2 of a medium avocado, peeled, pitted, and diced
1/2 cup fresh Pico de Gallo, salsa verde, or picante sauce
1 medium lime, cut into 8 wedges
Preparation
1. Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.
2. Heat canola oil in a large nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on serving platter and sprinkle evenly with salt.
3. Place fish in warmed tortillas and top with equal amounts of avocado and Pico de Gallo. Squeeze a lime wedges over each tortilla.
4. Serve with a few fresh tortilla chips along with avocado salsa.
Nutrition Information
Calories: 375
Calories from Fat: 125
Total Fat: 14 g
Saturated Fat: 2.2 g
Cholesterol: 75 mg
Sodium: 335 mg
Total Carbohydrate: 37 g
Dietary Fiber: 5 g
Sugars: 2 g
Protein: 27 g
Dinner
Jambalaya with Smoked Turkey Sausage, Chicken and Shrimp
Jambalaya is a Creole dish of Spanish and French influence. Turmeric gives this version a brilliant yellow hue!
Servings: 4
Serving size: 1 1/3 cups
Ingredients
2 Tbsp canola oil, divided
1 1/2 cups smoked turkey sausage, thinly sliced
1/4 lb boneless skinless chicken breast, cut into bite-size pieces
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1/2 cup chopped onion
1 medium celery stalk, thinly sliced
1 1/4 cups fat free chicken broth
3/4 cup quick-cooking rice
1/2 lb peeled, deveined raw shrimp
2 dried bay leaves
1/2 teaspoon dried thyme leaves
1/8 teaspoon ground turmeric
2-3 teaspoons Louisiana-style hot sauce
1/2 teaspoon Cajun seasoning
Preparation
1. Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add sausage and cook 3 minutes. Remove from skillet and set aside.
2. In the same skillet, heat teaspoon canola oil, add chicken, and cook 2 minutes, stirring frequently, until pieces are no longer pink. Add another 1 teaspoon canola oil; cook peppers, onion, and celery 4 minutes or until onions are translucent. Add chicken broth and bring to a boil over medium-high heat. Stir in rice, shrimp, bay leaves, thyme, and turmeric. Return to a boil, reduce heat, cover tightly, and simmer 10 minutes.
3. Remove from heat. Add sausage, remaining 1 tablespoon oil, hot sauce, and Cajun seasoning. Cook uncovered 2 minutes to thicken slightly but retain moist, saucy texture. Remove bay leaves. Serve with additional hot sauce, if desired.
Nutrition Information
Calories: 305
Calories from Fat: 110
Total Fat: 12 g
Saturated Fat: 2.4 g
Trans Fat: 0 g
Cholesterol: 130 mg
Sodium: 805 mg
Total Carbohydrate: 23 g
Dietary Fiber: 2 g
Sugars: 4 g
Protein: 23 g
By Chef Eric Paul, BDO Contributing Writer
Chef Eric Paul is Executive Chef and creator of Alter EatGo, which is a healthy ready-to-eat meal service that provides portion controlled and calorie conscious ethnic cuisine to the Chicago metropolitan area. In addition to running a successful healthy meal delivery service, this up and coming celebrity chef has made numerous appearances on TV and radio and currently blogs about healthy eating topics for the Chicago Tribune. Because he is so passionate about changing the eating habits of at risk populations, he works with organizations such as the AARP, March of Dimes, 100 Black Men of Chicago and YMCA to educate the community about proper nutrition. Chef Eric received his formal culinary training at the Illinois Institute of Art. Currently, he is pursuing his Masters in Nutrition at the University of Illinois at Chicago and personal trainer certification. To find out more about Chef Eric Paul and Alter EatGo, please visit www.altereatgo.com.
