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What is a healthy dinner recipe for people with diabetes?

Try this recipe for Blackberry salad with pork.

Servings: 2 (1-1/2 cups greens, 2 ounces cooked pork, 1/2 cup berries and 2 tablespoons dressing each)

Carbohydrates per serving: 28 g
Preparation time: 25 minutes
Roast time: 20 minutes
Standing time: 3 minutes

Ingredients:
  • 1 5- to 6-ounce piece pork tenderloin
  • Salt
  • Black pepper
  • 1/4 cup blackberries and/or raspberries
  • 2 tablespoons lemon juice
  • 1-1/2 tablespoons olive oil
  • 1-1/2 tablespoons honey
  • 3 cups packaged mixed baby salad greens (spring mix)
  • 1 cup blackberries and/or raspberries
  • 1/2 cup grape tomatoes, halved
  • 1 tablespoon pine nuts, toasted (optional)
Method:
Preheat oven to 425°F. Place pork on a rack in a shallow roasting pan. Sprinkle with a dash each of salt and pepper. Roast, uncovered, for about 20 minutes or until an instant-read thermometer inserted in center registers 145°F. Remove from oven. Cover roast with foil and let stand for 3 minutes. Cool slightly. Cut pork into 1/4-inch-thick slices.

For dressing: In a small food processor or blender combine the 1/4 cup blackberries, the lemon juice, oil, honey, and a dash each of salt and black pepper. Cover and process or blend until smooth. Strain dressing through a sieve; discard seeds.

To serve: Divide greens between two salad bowls or serving plates. Divide the 1 cup berries, the tomatoes, pine nuts (if using), and pork slices between salads. Drizzle with dressing. Serve immediately.

Tip: To toast pine nuts, place them in a shallow baking pan. Bake in a 350°F oven for 5-7 minutes, shaking pan once or twice. Watch closely so nuts don’t burn.

Per serving: 283 calories, 13 g total fat (2 g saturated fat), 46 mg cholesterol, 147 mg sodium, 28 g carbohydrates (7 g fiber, 20 g sugars), 18 g protein

Exchanges: 0.5 vegetable, 0.5 fruit, 1 carbohydrate, 2 lean meat, 2 fat
 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.