Tag: Vegetables

Diabetes Friendly Veggies


8 Low-Carb Veggies for a Diabetes-Friendly Diet

Filling up with vegetables is a great way for people with diabetes to keep their blood sugar levels in check.

low-carb veggies for diabetic diet
Davide Illini/StocksyWhen you have type 2 diabetes, eating low-carb vegetables is a smart way to fill up without filling out your waistline — or spiking your blood sugar levels. Non-starchy or low-carbohydrate veggies are loaded with vitamins, minerals, and fiber while still being low in calories. It’s always smart to eat a rainbow-colored diet, but the following veggies are among the best.
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low-carb spinach for diabetes-friendly diet
ThinkstockPopeye had the right idea when he bulked up on green, leafy spinach. This low-carb veggie is a wise addition to a diabetes-friendly diet because it’s loaded with folate, beta carotene, and vitamin K. Either use fresh leaves or opt for frozen and canned versions with no added salt. Fold steamed spinach into an egg-white omelet at breakfast, toss fresh leaves in a healthy, low-carbohydrate salad at lunch, and add drained, canned spinach to soups, casseroles, or pasta sauce at dinner.
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low-carb tomatoes for a diabetes-friendly diet
StocksyTomatoes, another superfood for diabetes, are packed with vitamin C, are an excellent source of vitamin A, and are a good source of potassium. They’re also low-carb and low-cal, averaging just 32 calories per cup. The nutrient lycopene, which gives red tomatoes their color, is a powerful antioxidant and may protect against heart disease and prostate cancer. Add a slice of juicy tomato to your next sandwich or cook up a big pot of tomato sauce: It makes a great topping for veggies, chicken, and other good foods in your diabetes-friendly diet.
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low-carb broccoli for diabetic diet
ThinkstockIf you’re not already eating broccoli, make a point of adding it to your diabetes-friendly diet. It’s low in carbohydrates and loaded with vitamins A, C, and K. It also boasts fiber and iron among its contents. Look for florets that are packed tightly together and are dark green in color. Frozen broccoli (minus the added salt or sauce) can also be a delicious addition to your diet plan and, unlike the fresh kind, doesn’t need to be eaten right after you purchase it. Consider including raw or lightly steamed broccoli on your next party platter instead of chips.
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low-carb cucumber for a diabetes-friendly diet
Cucumbers are a cool, crisp, low-carb choice for people with diabetes. A generous one-cup portion has less than 5 grams of carbohydrates. Translation: You can get your fill without worrying about raising your blood sugar too much. Cucumbers are an excellent source of vitamin K, and they also contain some potassium and vitamin C. Keep in mind that cucumbers are not only for salads — you can also add thin slices to sandwiches or wraps, or serve up cucumber spears for a crunchy afternoon snack.
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low-carb cabbage for a diabetes-friendly diet
ThinkstockEating cabbage is an inexpensive way to add vitamins K and C, as well as antioxidants, to your diabetes-friendly diet. Cabbage also contains manganese, fiber, and vitamin B6. This low-carb veggie is at its peak in the fall and early winter. Pick a head that’s firm with shiny leaves. When you get it home, put it in the refrigerator. Cover it with plastic wrap once it’s cut to slow down the loss of vitamins. Experiment with recipes that use this low-carb vegetable raw as well as cooked.
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low-carb brussels sprouts for diabetic diet
Julie Rideout-StocksyBrussels sprouts are only now starting to win the popularity they deserve — and they definitely deserve a place on your diabetes meal plan. Besides being low-carb, these mini cabbages are full of vitamins A, C, folate, and fiber. As with cabbage, Brussels sprouts are a cruciferous low-carbohydrate veggie, which experts believe may ward off some cancers. Try sprinkling fresh Brussels sprouts with olive oil, salt, pepper, and fresh lemon juice before roasting at 450 degrees F for about 20 minutes. This will bring out the tangy mustard flavor while keeping the texture firm.
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low-carb cauliflower for diabetic diet
iStock.comAnother neglected low-carbohydrate veggie, cauliflower can be a boon to your diabetes meal plan. This vegetable is brimming with vitamin C (one cup of raw floret pieces has more than half your daily requirement) and also contains fiber, potassium, and folate. Cauliflower is also versatile enough to serve raw, roasted, or steamed, and goes great in soups: Just cook until tender, then blend it with chicken broth.
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low-carb asparagus for diabetic diet
Viktor Lugovskoy/iStock.comThis flavorful veggie only has 27 calories and 5 grams per cup. It’s also packed with vitamins K and A. When shopping for asparagus, look for firm, bright green stalks with compact heads. Thinner stalks tend to be tenderer. Snap off the woody ends with your hands (they’ll break naturally at the right point), then steam, sauté, or roast. Asparagus pairs well with eggs, which is an excellent way to add a serving of veggies to breakfast.

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Grilled veggies

Grilled Summer Veggies

What You’ll Need:
1 red bell pepper, seeded and cut into 1-inch strips
1 green bell pepper, seeded and cut into 1-inch strips
2 yellow squash, cut into sticks
1 zucchini, cut into sticks
1 tablespoon olive oil
2 teaspoons Italian seasoning
1 teaspoon salt
1/2 teaspoon black pepper

What To Do:
Preheat grill to high heat.
In a large bowl, combine all ingredients; mix well and place in a grill basket.
Grill vegetables 5 to 6 minutes, or until lightly browned but still crisp.
www.mrfood. com

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Pressure Cooker Indian Style Chicken and Vegetables

Pressure Cooker Indian-Style Chicken and Vegetables

Ingredients

  • 2 pounds boneless skinless chicken thighs, cubed
  • 2 medium sweet potatoes, peeled and cut into 1-1/2-inch pieces
  • 2 medium sweet red peppers, cut into 1-inch pieces
  • 3 cups fresh cauliflowerets
  • 2 jars (15 ounces each) tikka masala curry sauce
  • 1/2 cup water
  • 3/4 teaspoon salt
  • Minced fresh cilantro, optional
  • Naan flatbreads, warmed

Directions

  • In a 6-qt. electric pressure cooker, combine chicken and vegetables; add sauce, water and salt. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 3 minutes. Quick-release pressure. A thermometer inserted in chicken should read at least 170°. Press cancel. If desired, top with cilantro; serve with warmed naan.
  • Freeze option: Omitting cilantro and naan, freeze cooled chicken and vegetable mixture in freezer containers. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, stirring gently and adding a little water if necessary. If desired, sprinkle with cilantro. Serve with warmed naan.
Nutrition Facts

1-1/4 cups: 334 calories, 15g fat (4g saturated fat), 80mg cholesterol, 686mg sodium, 25g carbohydrate (12g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch. Originally published as Saucy Indian Chicken & Vegetables in Skinny Instant Pot

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Baked Salmon With Vegetables

https://www.myfoodandfamily.com/recipe/057018/baked-salmon-with-veggies

Baked Salmon with Veggies

4 servings

Ingredients

4 skin-on salmon fillets (1 lb.)

2 cups chopped fresh spinach leaves

1 cup sliced fresh mushrooms

1 tomato, chopped

1/3 cup KRAFT Sun Dried Tomato Vinaigrette Dressing

Let’s Make It

1. Heat oven to 375°F.

2. Place fish, skin sides down, in 13×9-inch baking dish sprayed with cooking spray.

3. Combine remaining ingredients; spoon over fish.

4. Bake 20 to 25 min. or until fish flakes easily with a fork.

Kitchen Tips

Tip 1 Substitute Prepare using red snapper or orange roughy fillets.

Tip 2 Serving Suggestion Serve with hot cooked rice to round out the meal. Tip 3 Nutrition Bonus The spinach in this flavorful salmon dish is high in vitamin A.

Nutrition

Calories 200

Calories From Fat 0 % Daily Value*

Total Fat 9g 12%

Saturated Fat 1.5g 8%

Trans Fat 0g

Cholesterol 55mg 18%

Sodium 330mg 14%

Total Carbohydrates 5g 2%

Dietary Fibers 0g

Sugars 3g 6%

Protein 25g 50%

Vitamin A 60%

Vitamin C 10%

Calcium 2%

Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet. servings 4 servings

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used. Tags

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Sheet Pan Pork Chops & Vegetables with Parsley Vinaigrette

Sheet Pan Pork Chops & Vegetables with Parsley Vinaigrette

Serves: 4
Prep time: 15 min
Cook time: 45 min

Ingredients

  • 1 pound Yukon Gold potatoes
  • 1 pound carrots
  • 1 fennel bulb
  • 10 garlic cloves
  • 1/3 cup extra-virgin olive oil
  • 1/2 teaspoon dried rosemary
  • 1 teaspoon paprika
  • 1 teaspoon ground coriander
  • 4 (12-ounce) bone-in center-cut pork chops, 1 to 1 ½ inches thick
  • 1 small shallot
  • 1 handful fresh parsley
  • 4 teaspoons red wine vinegar
  • 1/8 teaspoon sugar

Directions

  1. Prep Vegetables and Aromatics: Adjust oven rack to upper-middle position and heat oven to 450°F. Cut potatoes in half lengthwise, then cut crosswise into 1/2-inch-thick slices. Peel carrots and cut into 3-inch lengths, quartering thick ends lengthwise. Discard fennel stalks, halve bulb, and cut into 1/2-inch-thick wedges. Peel garlic.
  2. Roast Vegetables: Toss 1 tablespoon oil, rosemary, potatoes, carrots, fennel, garlic, 3/4 teaspoon salt, and ¼ teaspoon pepper together in a bowl. Spread vegetables in single layer on rimmed baking sheet. Roast until beginning to soften, about 25 minutes.
  3. Prep Pork: While vegetables roast, combine paprika, coriander, 1 teaspoon salt, and 1 teaspoon pepper in a bowl. Trim pork and pat dry with paper towels. Cut 2 slits, about 2 inches apart, through fat on edges of each chop. Rub chops with 1 teaspoon oil, then season thoroughly with spice mixture.
  4. Roast Pork: Lay chops on top of vegetables and continue to roast until chops register 145°F and vegetables are tender, 10 to 15 minutes, rotating sheet halfway through roasting.
  5. Make Vinaigrette: While pork cooks, mince shallot. Mince 2 tablespoons parsley. Whisk vinegar, sugar, remaining ¼ cup oil, shallot parsley, 1/4 teaspoon salt, and 1/4 teaspoon pepper together in a bowl.
  6. Finish Dish: When pork is cooked, remove sheet from oven, tent with aluminum foil, and let rest for 5 to 10 minutes. Drizzle vinaigrette over pork and serve.

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