Easy Recipes: One-Dish Dinners for Diabetic Patients
June 13, 2017
Foodviki
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Who says healthy recipes have to take forever? Not us! These quick and easy diabetic meals will come together fast (some in as little as 15 minutes), leaving you more time to enjoy your family. Rather than sweat over the stove, try one of these fast diabetic recipes tonight.
Chicken and Cornmeal Dumplings
Makes: 2 servings
Serving Size: 2 dumplings with 1 1/2 cups chicken mixture per serving
Carb Grams Per Serving: 47
Ingredients
2 medium carrots, thinly sliced
1 stalk celery, thinly sliced
1/3 cup fresh or frozen corn kernels
1/2 of a medium onion, thinly sliced
2 cloves garlic, minced
1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4 teaspoon ground black pepper
2 chicken thighs, skinned
1 cup reduced-sodium chicken broth
1/2 cup fat-free milk
1 tablespoon all-purpose flour
1 recipe Cornmeal Dumplings (see recipe below)
Coarsely ground black pepper (optional)
Directions
In a 1 1/2- or 2-quart slow cooker, combine carrots, celery, corn, onion, garlic, rosemary, and 1/4 teaspoon pepper. Top with chicken. Pour broth over mixture in cooker.
Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If no heat setting is available, cook for 5 to 5 1/2 hours.
If using low-heat setting, turn to high-heat setting (or if no heat setting is available, continue cooking). Transfer chicken to a cutting board; cool slightly. When cool enough to handle, cut chicken off bones; discard bones. Chop chicken; return to mixture in cooker. In a small bowl, combine milk and flour until smooth. Stir into mixture in cooker.
Using two spoons, drop Cornmeal Dumplings dough into four mounds on top of hot chicken mixture. Cover and cook for 20 to 25 minutes more or until a toothpick inserted into a dumpling comes out clean. (Do not lift cover during cooking.) If desired, sprinkle each serving with coarse pepper.
Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
Cornmeal Dumplings
Ingredients
1/4 cup flour
1/4 cup cornmeal
1/2 teaspoon baking powder
Dash salt
1 egg white
1 tablespoon fat-free milk
1 tablespoon canola oil
Directions
In a medium bowl stir together flour, cornmeal, baking powder, and salt. In a small bowl combine egg white, milk, and oil. Add egg mixture to flour mixture; stir just until moistened.
Nutrition Facts Per Serving:
Servings Per Recipe: 2
PER SERVING: 369 cal., 10 g total fat (1 g sat. fat), 55 mg chol., 582 mg sodium, 47 g carb. (5 g fiber, 9 g sugars), 24 g pro.
Diabetic Exchanges
Lean Meat (d.e): 2; Fat (d.e): 1; Vegetables (d.e): 1; Starch (d.e): 2.5
Grilled Salmon Penne Salad with Raspberry Vinaigrette
Ingredients
1 8 - 10 - ounce fresh or frozen skinless, boneless salmon fillet or other fish fillet
1/4 cup raspberry vinegar
2 tablespoons olive oil
1 tablespoon honey mustard
2 teaspoons sugar
1 clove garlic, minced
1/4 teaspoon coarsely ground black pepper
6 ounces dried penne pasta (about 2 cups)
1 cup bias-sliced, trimmed fresh asparagus spears
1 cup fresh raspberries or sliced fresh strawberries
cracked black pepper (optional)
2 green onions, sliced
Directions
Thaw fish, if frozen. Rinse fish; past dry with paper towels. In a small bowl, whisk together raspberry vinegar, oil, honey mustard, sugar, garlic, and pepper. Remove 2 teaspoons of the oil mixture for brushing fish; set aside remaining oil mixture to toss with pasta.
Preheat broiler. Place fish on the greased unheated rack of a foil-lined broiler pan; tuck under any thing edges. Measure thickness of the fish. Brush the 2 teaspoons oil mixture over fish. Broil fish 4 inches from the heat until fish flakes easily when tested with a fork. (Allow 4 to 6 minutes per 1/2-inch thickness of fish; if fillet is 1 inch thick, turn once halfway through broiling.)
Meanwhile, cook pasta in boiling salted water according to package directions, adding the asparagus for the last 2 minutes of cooking. Drain well; rinse with cold water and drain again. Return pasta mixture to saucepan. Pour remaining oil mixture over pasta; toss to coat.
Flake cooked salmon. Add salmon to pasta; toss gently. Cover and chill for 2 to 4 hours.
To serve, add berries to pasta mixture; toss gently to mix. Sprinkle with green onions. Makes 4 servings. If desired, sprinkle with cracked black pepper.
Foodviki
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Who says healthy recipes have to take forever? Not us! These quick and easy diabetic meals will come together fast (some in as little as 15 minutes), leaving you more time to enjoy your family. Rather than sweat over the stove, try one of these fast diabetic recipes tonight.
Chicken and Cornmeal Dumplings
Makes: 2 servings
Serving Size: 2 dumplings with 1 1/2 cups chicken mixture per serving
Carb Grams Per Serving: 47
Ingredients
2 medium carrots, thinly sliced
1 stalk celery, thinly sliced
1/3 cup fresh or frozen corn kernels
1/2 of a medium onion, thinly sliced
2 cloves garlic, minced
1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4 teaspoon ground black pepper
2 chicken thighs, skinned
1 cup reduced-sodium chicken broth
1/2 cup fat-free milk
1 tablespoon all-purpose flour
1 recipe Cornmeal Dumplings (see recipe below)
Coarsely ground black pepper (optional)
Directions
In a 1 1/2- or 2-quart slow cooker, combine carrots, celery, corn, onion, garlic, rosemary, and 1/4 teaspoon pepper. Top with chicken. Pour broth over mixture in cooker.
Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If no heat setting is available, cook for 5 to 5 1/2 hours.
If using low-heat setting, turn to high-heat setting (or if no heat setting is available, continue cooking). Transfer chicken to a cutting board; cool slightly. When cool enough to handle, cut chicken off bones; discard bones. Chop chicken; return to mixture in cooker. In a small bowl, combine milk and flour until smooth. Stir into mixture in cooker.
Using two spoons, drop Cornmeal Dumplings dough into four mounds on top of hot chicken mixture. Cover and cook for 20 to 25 minutes more or until a toothpick inserted into a dumpling comes out clean. (Do not lift cover during cooking.) If desired, sprinkle each serving with coarse pepper.
Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
Cornmeal Dumplings
Ingredients
1/4 cup flour
1/4 cup cornmeal
1/2 teaspoon baking powder
Dash salt
1 egg white
1 tablespoon fat-free milk
1 tablespoon canola oil
Directions
In a medium bowl stir together flour, cornmeal, baking powder, and salt. In a small bowl combine egg white, milk, and oil. Add egg mixture to flour mixture; stir just until moistened.
Nutrition Facts Per Serving:
Servings Per Recipe: 2
PER SERVING: 369 cal., 10 g total fat (1 g sat. fat), 55 mg chol., 582 mg sodium, 47 g carb. (5 g fiber, 9 g sugars), 24 g pro.
Diabetic Exchanges
Lean Meat (d.e): 2; Fat (d.e): 1; Vegetables (d.e): 1; Starch (d.e): 2.5
Grilled Salmon Penne Salad with Raspberry Vinaigrette
Ingredients
1 8 - 10 - ounce fresh or frozen skinless, boneless salmon fillet or other fish fillet
1/4 cup raspberry vinegar
2 tablespoons olive oil
1 tablespoon honey mustard
2 teaspoons sugar
1 clove garlic, minced
1/4 teaspoon coarsely ground black pepper
6 ounces dried penne pasta (about 2 cups)
1 cup bias-sliced, trimmed fresh asparagus spears
1 cup fresh raspberries or sliced fresh strawberries
cracked black pepper (optional)
2 green onions, sliced
Directions
Thaw fish, if frozen. Rinse fish; past dry with paper towels. In a small bowl, whisk together raspberry vinegar, oil, honey mustard, sugar, garlic, and pepper. Remove 2 teaspoons of the oil mixture for brushing fish; set aside remaining oil mixture to toss with pasta.
Preheat broiler. Place fish on the greased unheated rack of a foil-lined broiler pan; tuck under any thing edges. Measure thickness of the fish. Brush the 2 teaspoons oil mixture over fish. Broil fish 4 inches from the heat until fish flakes easily when tested with a fork. (Allow 4 to 6 minutes per 1/2-inch thickness of fish; if fillet is 1 inch thick, turn once halfway through broiling.)
Meanwhile, cook pasta in boiling salted water according to package directions, adding the asparagus for the last 2 minutes of cooking. Drain well; rinse with cold water and drain again. Return pasta mixture to saucepan. Pour remaining oil mixture over pasta; toss to coat.
Flake cooked salmon. Add salmon to pasta; toss gently. Cover and chill for 2 to 4 hours.
To serve, add berries to pasta mixture; toss gently to mix. Sprinkle with green onions. Makes 4 servings. If desired, sprinkle with cracked black pepper.
Chicken, Potato, and Gravy Bowls
Makes: 4 servings
Serving Size: 1 1/2cup
Carb Grams Per Serving: 35
Ingredients
1 1/2 pounds Yukon gold potatoes or other potatoes, quartered
1 tablespoon canola oil
12 ounces skinless boneless chicken thighs
2 teaspoons bottled minced roasted garlic
1/4 cup light sour cream
1/4 cup fat free milk
2 teaspoons snipped fresh thyme or Italian (flat-leaf) parsley
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 0.87 - ounce 30 percent less sodium brown gravy mix (McCormick®)
Sprigs fresh thyme or Italian parsley (optional)
Directions
In a large saucepan cook potatoes, covered, in a small amount of boiling water for 20 to 25 minutes or until tender.
Meanwhile, in a large skillet heat oil over medium-high heat. Reduce heat to medium; add chicken thighs. Cook 14 to 18 minutes, or until no longer pink, turning once halfway through cooking time. Coarsely shred chicken. Cover and keep warm.
Drain cooked potatoes; return to saucepan. Add garlic to potatoes. Mash with a potato masher or an electric mixer on low speed. Add sour cream, milk, 2 teaspoons thyme, the salt, and pepper. Mash until light and fluffy. Cover with foil and keep warm.
Prepare gravy mix according to package directions. To serve, in bowls layer potatoes, chicken, and top with gravy. Garnish each serving with a thyme sprig, if desired. Makes 4 (1-1/2 cup) servings.
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 312 cal., 9 g total fat (2 g sat. fat), 75 mg chol., 480 mg sodium, 35 g carb. (4 g fiber, 2 g sugars), 22 g pro.
Diabetic Exchanges
Starch (d.e): 2; Lean Meat (d.e): 2.5; Fat (d.e): 0.5
Orzo Chicken Salad with Avocado-Lime Dressing
Makes: 4 servings
Serving Size: 1 cup salad and 1/4 cup dressing
Carb Grams Per Serving: 30
Ingredients
2/3 cup dried whole wheat or regular orzo pasta (3 ounces)
1 cup fresh or frozen corn kernels
2 cups shredded or chopped cooked chicken breast
1 cup grape tomatoes, halved
1/4 cup snipped fresh cilantro
1/2 cup crumbled reduced-fat feta cheese (2 ounces)
1 recipe Avocado-Lime Dressing
Directions
In a medium saucepan, cook orzo according to package directions, adding corn during the last 1 minute of cooking; drain. Rinse with cold water to cool quickly; drain well. In a large bowl, combine orzo mixture, chicken, tomatoes, and cilantro. Sprinkle with cheese.
Cover and chill for 2 to 24 hours. To serve, drizzle with Avocado-Lime Dressing. Makes 4 servings (about 1 cup salad and 1/4 cup dressing each).
Tip
Sides: 1/2 cup red sweet pepper strips dipped in 2 tablespoons purchased black bean dip and no-sugar-added canned mandarin oranges or pineapple tidbits
Storage
To Tote: Prepare salad and dressing as directed. After chilling, spoon 1 cup of the salad into an airtight container; cover. Spoon 1/4 cup of the dressing into a small airtight container; cover. Transport salad and dressing in an insulated lunch box with ice packs and hold for up to 5 hours. To serve, drizzle salad with dressing.
Avocado-Lime Dressing
Ingredients
1 small avocado, seeded, peeled, and cut up
1/3 cup water
1/2 teaspoon finely shredded lime peel
1/4 cup lime juice
4 cloves garlic, minced
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
Directions
In a blender or food processor combine avocado, water, finely shredded lime peel, lime juice, garlic, crushed red pepper, and salt. Cover and blend or process until smooth. Transfer dressing to a small bowl. Cover and chill for 2 to 24 hours.
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 321 cal., 10 g total fat (3 g sat. fat), 65 mg chol., 439 mg sodium, 30 g carb. (7 g fiber, 3 g sugars), 30 g pro.
Diabetic Exchanges
Lean Meat (d.e): 3.5; Starch (d.e): 2
These yummy one-dish recipes are super easy to prepare and even easier to clean up. Made with a diabetic menu in mind, our meal-in-a-bowl recipes are nutritious and tasty, perfect for dinner tonight.
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