There are nearly 26 million people (8.3 percent of the total population!) in America struggling to control their diabetes. As you age, the likeliness of being diagnosed with Type 2 Diabetes increases—26.9 percent of people over the age of 65 currently have diabetes. Luckily, it’s easy to manage Type 2 Diabetes by changing your diet and exercise habits.
Being diabetic does not mean that you don’t get to eat the things you love, it simply means that you have to make smarter choices about the way you eat. We’ve found some delicious options that work for every meal.
All recipes courtesy of Diabetic Living Online.
Turkey Chipotle Chili
Makes: 6 servings
Serving Size: 1 2/3 cups
Carb Grams Per Serving: 34
INGREDIENTS:
2 cups chopped onions (2 large)
3/4 cup chopped green sweet pepper (1 medium)
1/2 cup frozen whole kernel corn
2 tablespoons bottled minced garlic
2 tablespoons olive oil
2 tablespoons finely chopped canned chipotle chile peppers in adobo sauce*
1 tablespoon tomato paste
1 tablespoon chili powder
1 tablespoon dried oregano, crushed
2 teaspoons ground cumin
1 teaspoon ground coriander
4 cups reduced-sodium chicken broth
3 cups chopped or shredded roasted turkey breast
1 15 – ounce can no-salt-added diced tomatoes, undrained
1 15 – ounce can no-salt-added tomato sauce
1 15 – ounce can no-salt-added black beans, rinsed and drained
1/4 cup finely snipped fresh cilantro
1/4 cup chopped green onions (2)
2 tablespoons lime juice
6 tablespoons plain Greek yogurt or sour cream
PREPARATION:
In a 4-quart Dutch oven, cook onions, sweet pepper, corn, and garlic in hot oil about 5 minutes or until vegetables are tender. Stir in chile peppers and tomato paste; cook for 1 minute more.
Stir in chili powder, oregano, cumin, and coriander. Stir in broth, turkey, diced tomatoes, tomato sauce, and black beans. Bring to boiling; reduce heat to medium-low. Simmer, covered, for 20 minutes.
Stir in cilantro, green onions, and lime juice. Simmer, uncovered, for 2 minutes. Serve with yogurt. Makes 6 servings (1-2/3 cups each)
TIPS & NOTES:
*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Nutrition Facts Per Serving:
Servings Per Recipe: 6, pro.: (g) 37, cal.: (kcal) 338, sodium: (mg) 549, vit. A: (IU) 1506, Trans fatty acid: (g) 0, Thiamin: (mg) 0, vit. C: (mg) 38, Niacin: (mg) 9, Riboflavin: (mg) 0, Potassium: (mg) 670, Folate: (µg) 32, Pyridoxine (Vit. B6): (mg) 1, calcium: (mg) 121, carb.: (g) 34, Cobalamin (Vit. B12): (µg) 0, Fat, total: (g) 6, chol.: (mg) 71, iron: (mg) 4, sat. fat: (g) 1, Monosaturated fat: (g) 3, Polyunsaturated fat: (g) 1, fiber: (g) 10, sugar: (g) 12
Diabetic Exchanges:
Lean Meat (d.e): 4, Vegetables (d.e): 1, Carb Choice (d.e): 2, Starch (d.e): 2
Avocado BLT Sandwiches
Makes: 4 servings
Carb Grams Per Serving: 27
INGREDIENTS:
1 ripe avocado
2 tablespoons light mayonnaise or salad dressing
1 teaspoon lemon juice
1 garlic, minced
4 slices bacon, crisp-cooked and halved crosswise
4 romaine lettuce
1 tomato, thinly sliced
8 slices whole wheat bread, toasted
PREPARATION:
Halve, seed, and peel avocado. Transfer one of the avocado halves to a small bowl; mash with a potato masher or the back of a wooden spoon. Stir in mayonnaise, lemon juice, and garlic; set aside. Thinly slice the remaining avocado half.
Arrange avocado slices, bacon, lettuce, and tomato on four of the bread slices. Spread the mashed avocado mixture over the remaining four bread slices; place on top of the filled bread slices, spread sides down.
Nutrition Facts Per Serving:
Servings Per Recipe: 4; 257 cal., 14 g total fat (2 g sat. fat), 10 mg chol., 432 mg sodium, 27 g carb. (7 g fiber, 5 g sugars), 9 g pro.
Diabetic Exchanges:
Fat (d.e): 2.5; Starch (d.e): 2
