Grilled chicken with asparagus is both healthy and delicious. Here's a recipe to try: Heat 1/2 tablespoon of oil with 1/4 teaspoon of ground ginger in a non-stick pan. Add 14 oz skinless chicken thigh. Stir constantly for 5 minutes. Remove chicken from pan. Add 1/2 tablespoon of oil to pan. When heated, add a bunch of asparagus with woody bases removed. Stir fry for 2 minutes. Add 2 green onions and 8 fresh mushrooms sliced. Stir constantly for 1 to 2 minutes. Return chicken to pan. Cook 3 minutes and serve.
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dLife - It's YOUR Diabetes Life! answeredSee All 2 AnswersFresh strawberries get dressed up with an Italian "cream" sauce made from a surpising ingredient: ricotta cheese that's blended with Grand Marnier and other flavorings until fluffy. Delicious -- and perfect for people with diabetes.
Berries with Italian Cream
Ingredients
3 cup fresh sliced strawberries (or raspberries)
1 tsp sweetener (sugar substitute)
15 oz whole milk ricotta cheese
1 tbsp grand marnier
1 tsp vanilla extract
1-1/2tsp grated orange peel
Directions- In medium mixing bowl, combine berries and sweetener. Set aside.
- With electric mixer, combine ricotta cheese, Grand Marnier, vanilla, and orange peel until light and fluffy.
- Divide berries into 8 dishes. Spoon cream over berries.
Amount Per Serving
Calories 122.5
Total Carbs 8.5 g
Dietary Fiber 1.3 g
Sugars 5.3 g
Total Fat 6.2 g
Saturated Fat 3.4 g
Unsaturated Fat 2.8 g
Potassium 96.8 mg
Protein 7.3 g
Sodium 206.4 mg -
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dLife - It's YOUR Diabetes Life! answeredRoasting brings out the best in carrots -- it emphasizes their natural sweetness and flavor. But this side dish doesn't just taste good. The beta-carotene that gives carrots their color is full of good-for-you antioxidants.
Garlic-roasted carrots
Ingredients
3 medium carrots, cut into diagonal slices
1 tsp olive oil
2 medium garlic cloves, peeled and quartered
1 tbsp water
Directions
1. Preheat oven to 400°F.
2. Combine carrots, 1 tablespoon water, oil, and garlic in a 1-quart shallow baking dish.
3. Cover and bake 10 minutes. Uncover and bake additional 10 minutes.
Makes 4 servings
Calories 36.2
Total Carbs 4.9 g
Dietary Fiber 1.3 g
Sugars 2.2 g
Total Fat 1.5 g
Saturated Fat 0.2 g
Unsaturated Fat 1.3 g
Potassium 0 mg
Protein 0.4 g
Sodium 31.7 mg
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Dr. Andrea Pennington, MD , Integrative Medicine, answeredSee All 4 AnswersPumpkin maple oatmeal with berries is a nutritious treat. Cook 1/2 cup of quick or old-fashioned oats according to the directions. Add 2 tablespoons of 100% pure pumpkin, 1 tablespoon of maple syrup and 1⁄2 cup fresh or frozen strawberries or blueberries. This makes 1 serving and has 198 calories and 3 grams of fat.
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dLife - It's YOUR Diabetes Life! answeredSee All 2 AnswersThis is really no-mac mac and cheese: Instead of pasta it calls for cauliflower, which is high in vitamin C and stays firm but soft when baked. The cheese sauce gets a little tang from mustard.
Click below to watch chef Michel Nischan create this comfort food classic.
Cauliflower “Mac and Cheese”
Ingredients
1 medium head cauliflower
3 tbsp unsalted butter, cut into pieces
1 tbsp mayonnaise
1 tbsp yellow mustard
1/2 cup grated Parmesan cheese
Directions- Preheat oven to 350°F.
- Steam whole head of cauliflower for 15 to 20 minutes.
- Drain and place on a pie plate.
- In mixing bowl, combine mayonnaise and mustard. Place cauliflower in soufflé dish and spread the mixture over it. Dot with pats of butter.
- Sprinkle generously with Parmesan cheese.
- Bake uncovered, for about 15 minutes, or until the cheese is brown.
Cheddar or any good melting cheese may be used in place of Parmesan.
Makes 5 servings
Amount Per Serving
Calories 156.3
Total Carbs 6.1 g
Dietary Fiber 2.9 g
Sugars 2.8 g
Total Fat 12.7 g
Saturated Fat 7 g
Unsaturated Fat 5.7 g
Potassium 350.5 mg
Protein 7.1 g
Sodium 296.5 mg -
1 AnswerA
Make a pumpkin-themed meal with this healthy recipe for pumpkin bisque:
Ingredients:- 1 (15-ounce) can cannellini beans
- 1 small chopped onion
- 1 cup of water
- 1 (15-ounce) can of 100% pumpkin
- 1 (14.5-ounce) can chicken broth
- 1/2 teaspoon thyme or tarragon
- Salt and pepper, as needed
- Blend cannellini beans, chopped onion, and water using a blender or food processor.
- Pour blended contents into a covered pot with the remaining ingredients and cook on low heat for 15 to 20 minutes.
- Pour into soup bowls and enjoy.
- Serves: 4
- Calories: 140
- Total fat: 1.5g
- Protein: 8g
- Carbohydrates: 26g
- Cholesterol: 0mg
- Dietary Fiber: 9g
- Sodium: 260mg
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Here’s a healthy recipe for asparagus risotto:
Ingredients:- 1 tablespoon olive oil
- 1 tablespoon trans fat-free margarine
- 3 garlic cloves, minced
- 1/2 Vidalia onion, diced
- 1 cup brown rice
- 2 cups chicken broth (gluten-free if needed)
- 1 small bunch fresh asparagus, cut into 1-inch pieces
- 1 small carrot, chopped fine
- 1 teaspoon lemon zest
- 1/4 cup 1 percent milk
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh sage
- 1/8 teaspoon salt
- Black pepper to taste
- 1/4 cup grated Parmesan cheese
In a large saucepan, heat the oil and margarine over medium heat. Add the garlic and onion and cook
for 1 to 2 minutes, or until softened. Add the rice and toss to coat. Gradually mix in the broth, 1/4 cup at a
time, stirring constantly. Bring mixture to a boil, reduce heat to low, cover, and simmer for 50 minutes.
Stir in the asparagus, carrot, lemon zest, and milk, and continue to cook for 10 minutes. Remove
from the heat and let sit for a few minutes. Season with the parsley, sage, salt, and black pepper to
taste. Stir in the Parmesan cheese. Serve immediately.
Nutritional information (per serving)- Servings: 6
- Calories: 118
- Fat: 5g
- Saturated fat: 1g
- Cholesterol: 4mg
- Sodium: 440mg
- Carbohydrates: 14g
- Fiber: 1g
- Protein: 4g
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1 AnswerA
Here's a healthy recipe for rice pilaf with fruit and nuts:
Ingredients:- 1 3/4 cups reduced-sodium chicken broth
- 1 3/4 cups plus 2 tablespoons water
- 3/4 teaspoon salt
- 1 3/4 cups medium-grain brown rice
- 1 tablespoon olive oil
- 1 cup finely chopped sweet onion
- 1/4 cup chopped dried apricots
- 2 teaspoons lemon zest
- 1/4 teaspoon black pepper
- 2 tablespoons chopped fresh parsley
- 1/4 cup slivered almonds
- Combine chicken broth, 1 3/4 cups water, and salt in saucepan. Bring to a boil then add brown rice. Reduce heat to low, cover and simmer for 40 minutes.
- After 30 minutes, heat olive oil and onion in a sauté pan over medium-low heat for 5 minutes.
- Add apricots, lemon zest, 2 tablespoons of water and black pepper. Stir well and remove from heat.
- Remove rice from heat and let sit, covered, for 5 minutes. Add parsley and almonds, then toss with contents from sauté pan.
- Servings: 8
- Calories: 104
- Total fat: 4g
- Cholesterol: 0mg
- Sodium: 342mg
- Potassium: 144g
- Total carbohydrate: 16g
- Protein: 3g
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1 AnswerA
Here’s a healthy recipe for grilled tuna:
Ingredients:- 1 tablespoon extra virgin olive oil
- 1 tablespoon minced garlic (2–3 cloves)
- 3 tablespoons lemon juice
- 1 tablespoon fresh minced oregano (about 1 teaspoon dried)
- 12-ounce tuna steak, cut into four 3-ounce portions
- 1/2 can low-sodium chickpeas, drained and rinsed
- 1/2 a 10-ounce bag leaf spinach, rinsed and dried
- 1 medium tomato, cut into wedges
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
Method:
Preheat grill (or set oven to broil). Combine oil, garlic, 2 tablespoons of lemon juice, and oregano, then brush over tuna steaks and marinate for 10 minutes. Combine chickpeas, spinach, remaining lemon juice, and tomato for a salad. Sprinkle tuna with salt and pepper and grill (or broil) for 3 to 4 minutes per side, until the steak has an internal temperature of 145 degrees and the fish is opaque and separates easily with a fork. Serve tuna steak over 1 cup mixed salad.
Nutritional information (per serving):- Servings: 4
- Calories: 282
- Total fat: 10g
- Saturated fat: 2g
- Cholesterol: 42mg
- Sodium: 418mg
- Protein: 31g
- Carbohydrates: 15g
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1 AnswerA
Baptist Health South Florida answeredHere is a healthy, quick-and-easy recipe for Tabbouleh Primavera, a late-summer meal:
The freshness and color of this recipe blends well with picnics, barbecues, summer salads and lighter eating. It incorporates Mediterranean flavors and whole grains.
Ingredients- 2 cups medium-grain bulgur wheat
- 5 cups water
- 2 cups loosely packed, chopped, flat-leaf parsley
- 12 ounces diced tomatoes (roma tomatoes or halved cherry tomatoes)
- 8 ounces green onions, ½-inch diced
- 1 cup loosely packed, roughly chopped mint leaves
- 1 cup ½-inch-diced, seedless cucumber
- 12 ounces freshly squeezed lemon juice
- 2 teaspoons minced garlic
- 1 teaspoon Kosher salt
- 12 ounces extra-virgin olive oil
Directions- Bring water to a boil and turn off the heat, pour in bulgur wheat, stir and cover.
- Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender.
- Pour off any remaining liquid.
- In a large salad bowl, toss together parsley, tomatoes, green onions, mint leaves and cucumber. Add bulgur.
- For the dressing: In a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.
- Pour dressing over salad; toss to combine.
- Chill and keep up to 3 days.
https://baptisthealth.net/baptist-health-news/chef-recipe-tabouleh-primavera/?cat=Nutrition