¼ cup canola mayonnaise
2 tablespoons water
1 tablespoon minced fresh chives, divided
1¼ teaspoons Dijon mustard
4 Bibb lettuce leaves
4 (½-inch-thick) slices tomato, halved
½ peeled ripe avocado, cut into 8 slices
4 lemon wedges
1 Preheat broiler.
2 Arrange bread slices on a baking sheet; broil 1 minute on each side or until toasted.
3 Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add fillets to pan; cook 4 minutes on each side or until desired degree of doneness.
4 Combine canola mayonnaise, 2 tablespoons water, 2 teaspoons minced chives, and Dijon mustard in a small bowl, stirring with a whisk. Spread mayonnaise mixture over bread slices; top each with 1 lettuce leaf, 1 halved tomato slice, 2 avocado slices, and 1 fish fillet. Sprinkle with 1 teaspoon chives. Serve with lemon wedges.
PER SERVING (serving size: 1 sandwich and 1 lemon wedge):
Food Choices: 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Proteins, 1 Fat
Calories 345; Fat 17.3g (sat 2.3g, mono 9.5g, poly 4.4g, trans 0g); Protein 27g; Carbohydrate 19g; Fiber 3g; Sugars 1g; Cholesterol 60mg; Iron 2mg; Sodium 402mg; Potassium 598mg; Phosphorus 349mg; Calcium 21mg
Open-Faced Chicken Sandwiches with Artichoke Pesto
Hands-on Time: 20 minutes
Total Time: 20 minutes
Serves: 6
Be sure to look for artichoke hearts that are canned in brine, not oil.
3 (8-ounce) skinless, boneless chicken breast halves
½ teaspoon freshly ground black pepper, divided
⅛ teaspoon salt
Cooking spray
6 ounces drained canned artichoke hearts
2 ounces Parmigiano-Reggiano cheese, shaved and divided (about ½ cup)
2 tablespoons pine nuts
2 tablespoons canola mayonnaise
2 teaspoons olive oil
3 garlic cloves
6 (1-ounce) slices multigrain bread
3 tablespoons chopped fresh flat-leaf parsley
1 Preheat broiler.
2 Cut each chicken breast half in half lengthwise to form 2 cutlets. Sprinkle with ¼ teaspoon pepper and salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes on each side or until done.
3 Place artichokes, 3 tablespoons cheese, nuts, mayonnaise, oil, ¼ teaspoon pepper, and garlic in a mini food processor; pulse until coarsely ground.
4 Place bread slices on a baking sheet; broil 1 minute on each side. Spread 2½ tablespoons pesto on each slice. Slice chicken; place 3 ounces on each bread slice. Top with remaining cheese and parsley.
PER SERVING (serving size: 1 sandwich):
Food Choices: 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Proteins, 1 Fat
Calories 295; Fat 11g (sat 2.8g, mono 4.1g, poly 2.1g, trans 0g); Protein 31g; Carbohydrate 18g; Fiber 4g; Sugars 3g; Cholesterol 71mg; Iron 2mg; Sodium 406mg; Potassium 365mg; Phosphorus 319mg; Calcium 215mg
Turkey Pitas with Tahini-Yogurt Sauce
Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4
If you can’t find tahini, substitute an equal amount of peanut butter to make the yogurt sauce.
Cooking spray
1 teaspoon ground cumin
1 teaspoon paprika
¼ teaspoon ground turmeric
⅛ teaspoon kosher salt
3 (4-ounce) turkey cutlets
4 (6-inch) whole-wheat pitas
1 cup thinly sliced cucumber
1 cup thinly sliced red bell pepper
2 tablespoons tahini (sesame seed paste)
2 tablespoons plain fat-free yogurt
1½ tablespoons fresh lemon juice
1 tablespoon water
½ teaspoon freshly ground black pepper
1 Heat a grill pan over medium-high heat. Coat pan with cooking spray. Combine cumin, paprika, turmeric, and salt in a small bowl. Rub spice mixture over turkey. Add turkey to pan; cook 3 minutes on each side or until done. Remove turkey from pan.
2 Cut off top third of each pita; reserve for another use. Add pitas to pan; grill 30 seconds on each side or until marked. Cut turkey into slices. Divide turkey, cucumber, and bell pepper among pitas.
3 Combine tahini and remaining ingredients in a small bowl, stirring with a whisk. Serve tahini mixture with sandwiches.
PER SERVING (serving size: 1 filled pita and about 1½ tablespoons sauce):
Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins
Calories 307; Fat 6.1g (sat 1g, mono 1.7g, poly 2.4g, trans 0g); Protein 29g; Carbohydrate 37g; Fiber 6g; Sugars 2g; Cholesterol 53mg; Iron 3mg; Sodium 412mg; Potassium 504mg; Phosphorus 359mg; Calcium 70mg
Turkey Cobb Salad Roll-Ups
Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4
The original Cobb Salad made its debut at the Brown Derby Restaurant in Hollywood. It was created as a way to use a variety of leftovers—turkey, tomatoes, onions, avocado, blue cheese, and Roquefort dressing. This is a lightened version with less fat and more fiber.
2 cups shredded romaine lettuce
1 cup chopped seeded tomato (1 medium)
¼ cup chopped green onions (2 medium)
3 tablespoons blue cheese–flavored yogurt dressing
½ teaspoon freshly ground black pepper
8 ounces thinly sliced roast turkey
1 ripe avocado, diced
4 (1.9-ounce) multigrain flatbreads with flax
1 Combine first 7 ingredients in a medium bowl. Spoon turkey mixture onto flatbreads; roll up.
PER SERVING (serving size: 1 wrap):
Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins, 1 Fat
Calories 301; Fat 13.3g (sat 2.3g, mono 6.4g, poly 3.4g, trans 0g); Protein 29g; Carbohydrate 25g; Fiber 12g; Sugars 2g; Cholesterol 53mg; Iron 2mg; Sodium 381mg; Potassium 444mg; Phosphorus 146mg; Calcium 83mg
Small Change, Big Result
Yogurt-based dressings are a healthier alternative to common mayonnaise-based types because they contain less saturated fat. The blue cheese flavor of the yogurt in this recipe will keep you from noticing the difference. Choose fat-free yogurt to add a Power Food to the dish.
Satisfying Suppers
Looking for simple and delicious ideas for diabetes-friendly dinners? From pizza and pasta to steaks and more, these tasty dishes won’t disappoint.
Steak Florentine
Hands-on Time: 17 minutes
Total Time: 22 minutes
Serves: 4
This satisfying beef dish hails from Florence, Italy. Often, this traditional recipe is made with a thick cut of rib-eye, but we’ve substituted filet mignon. A paste of fresh garlic, rosemary, and olive oil infuses the steaks with flavor.
2½ teaspoons chopped fresh rosemary
2 teaspoons olive oil
4 garlic cloves, peeled
½ teaspoon freshly ground black pepper
¼ teaspoon salt
4 (4-ounce) beef tenderloin steaks (1½ inches thick), trimmed
Cooking spray
2 cups trimmed arugula
2½ cups hot cooked brown rice
4 lemon wedges
Rosemary leaves (optional)
1 Preheat grill to medium-high heat.
2 Place first 3 ingredients in a blender; process until mixture forms a paste, stopping blender and scraping down sides frequently.
3 Sprinkle pepper and salt over both sides of steaks; spread garlic paste over both sides of steaks.
4 Place steaks on grill rack coated with cooking spray, and grill 5 minutes on each side or until desired degree of doneness. Remove from grill; let stand 5 minutes. Serve steak over arugula with rice. Squeeze a lemon wedge over each serving and garnish with rosemary, if desired.
PER SERVING (serving siz
e: ½ cup arugula, 1 steak, and about ½ cup rice):
Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins
Calories 308; Fat 10.9g (sat 3.4g, mono 5g, poly 1g, trans 0g); Protein 22g; Carbohydrate 38g; Fiber 3g; Sugars 1g; Cholesterol 54mg; Iron 3mg; Sodium 196mg; Potassium 363mg; Phosphorus 266mg; Calcium 41mg
Flank Steak and Edamame with Wasabi Dressing
Hands-on Time: 20 minutes
Total Time: 20 minutes
Serves: 4
Wasabi paste adds strong, horseradish-like flavor.
1 (1-pound) flank steak, trimmed
2 tablespoons plus 2 teaspoons lower-sodium soy sauce, divided
½ teaspoon freshly ground black pepper
⅛ teaspoon salt
Cooking spray
2 teaspoons dark sesame oil
1 tablespoon ground ginger
2 teaspoons bottled minced garlic
1 (10-ounce) package frozen shelled edamame (green soybeans), thawed
¼ cup rice vinegar
2 teaspoons wasabi paste
1 Heat a grill pan over medium-high heat. Rub steak with 2 teaspoons soy sauce; sprinkle with pepper and salt. Coat pan with cooking spray. Add steak to pan. Cook 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Cut steak diagonally across grain into ½-inch-thick slices.
2 While steak stands, heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add ginger and garlic; sauté 1 minute, stirring occasionally. Add 2 tablespoons soy sauce and edamame to pan; cook 2 minutes.
3 Combine vinegar and wasabi paste in a bowl, stirring until smooth. Serve steak over edamame mixture, and drizzle with vinegar mixture.
PER SERVING (serving size: ½ cup edamame mixture, 3 ounces steak, and 1 tablespoon vinegar mixture):
Food Choices: ½ Starch, 4 Lean Proteins, 1 Fat
Calories 282; Fat 12.4g (sat 3.1g, mono 3.6g, poly 3.9g, trans 0g); Protein 32g; Carbohydrate 9g; Fiber 3g; Sugars 5g; Cholesterol 65mg; Iron 4mg; Sodium 430mg; Potassium 824mg; Phosphorus 351mg; Calcium 49mg
Thai Basil Beef with Rice Noodles
Hands-on Time: 18 minutes
Total Time: 18 minutes
Serves: 4
Sure to become a fast favorite, this flavorful Thai dish boasts multiple Power Foods. Use kitchen shears or a knife and fork to chop the rice noodles into smaller pieces, which will make them easier to toss with the curry–lime juice dressing.
8 cups water
1 (1-pound) flank steak, trimmed
1½ cups (1½-inch-long) slices fresh asparagus (about 1 pound)
4 ounces wide rice stick noodles (bánh pho)
3 tablespoons fresh lime juice
1 tablespoon fish sauce
½ teaspoon Thai red curry paste
1 cup cherry tomatoes, halved
½ cup thinly sliced fresh basil
1 Heat a large grill pan over medium-high heat.
2 While pan heats, bring 8 cups water to a boil in a large saucepan.
3 Add steak to grill pan; grill 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak across grain into thin slices.
4 While steak cooks, add asparagus to boiling water; cook 2 minutes. Remove asparagus with a slotted spoon. Add noodles to boiling water; cook 3 minutes or until done. Drain; rinse well. Cut noodles into smaller pieces; place in a medium bowl.
5 While noodles cook, combine lime juice, fish sauce, and curry paste in a large bowl. Add one-half of lime mixture to noodles; toss to coat. Add steak, asparagus, tomatoes, and basil to remaining lime mixture in large bowl; toss to combine. Serve steak mixture over noodles.
PER SERVING (serving size: ½ cup noodles and 1 cup steak mixture):
Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins
Calories 280; Fat 6.9g (sat 2.8g, mono 2.7g, poly 0.3g, trans 0g); Protein 25g; Carbohydrate 29g; Fiber 2g; Sugars 2g; Cholesterol 65mg; Iron 4mg; Sodium 421mg; Potassium 508mg; Phosphorus 220mg; Calcium 48mg
Soba with Marinated Beef and Tomatoes
Hands-on Time: 15 minutes
Total Time: 20 minutes
Serves: 6
You can substitute whole-wheat uncooked spaghetti or vermicelli noodles for the soba. Sprinkle with toasted sesame seeds and additional sliced green onions, if you like.
1 (1-pound) flank steak, trimmed
1 teaspoon cornstarch
1 teaspoon water
½ teaspoon lower-sodium soy sauce
10 ounces uncooked soba (buckwheat noodles)
1 teaspoon canola oil
½ cup (1-inch) sliced green onions
½ cup fat-free, lower-sodium chicken broth
4 plum tomatoes, quartered (about ½ pound)
1 teaspoon oyster sauce
1 garlic clove, crushed
1 Cut steak diagonally across grain into thin slices. Combine cornstarch, 1 teaspoon water, and soy sauce in a large zip-top plastic bag. Add steak; seal and toss well to coat. Marinate in refrigerator 10 minutes.
2 While steak is marinating, cook noodles according to package directions. Drain noodles, and keep warm. Remove steak from bag, discarding marinade.
3 Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add green onions, and sauté 30 seconds. Add steak, and cook 4 minutes or until steak loses its pink color. Remove steak from pan, and keep warm.
4 Add chicken broth and tomatoes to pan, and stir well. Cover, reduce heat, and cook 3 minutes or until thick. Stir in steak, oyster sauce, and garlic, and cook 4 minutes or until thoroughly heated. Combine beef mixture with noodles in a large bowl, and toss well.
PER SERVING (serving size: 1 cup):
Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 2 Lean Proteins
Calories 286; Fat 5.6g (sat 1.5g, mono 1.9g, poly 0.4g, trans 0g); Protein 22g; Carbohydrate 35g; Fiber 3g; Sugars 2g; Cholesterol 44mg; Iron 3mg; Sodium 447mg; Potassium 497mg; Phosphorus 280mg; Calcium 29mg
Quick Curried Beef
Hands-on Time: 20 minutes
Total Time: 20 minutes
Serves: 4
This mildly spicy and slightly sweet meal will satisfy fans of Asian-inspired flavors.
1 (3½-ounce) bag boil-in-bag long-grain rice
1 (1-pound) flank steak, trimmed
Cooking spray
½ cup (1-inch) sliced green onions
1 garlic clove, minced
1 tablespoon ground coriander
1 teaspoon ground cumin
¼ teaspoon salt
¼ teaspoon ground turmeric
1 (14.5-ounce) can diced tomatoes, drained
1 Cook rice according to package directions, omitting salt and fat.
2 While rice cooks, cut steak diagonally across grain into thin slices.
3 Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onions and garlic; sauté 2 minutes. Add coriander, cumin, salt, and turmeric; sauté 1 minute.
4 Add steak; sauté 6 minutes or until done. Add tomatoes, and reduce heat to low. Cook 3 minutes or until thoroughly heated. Serve over rice.
PER SERVING (serving size: ½ cup rice and 1 cup beef mixture):
Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins
Calories 289; Fat 6.5g (sat 2.3g, mono 2.2g, poly 0.3g, trans 0g); Protein 27g; Carbohydrate 28g; Fiber 3g; Sugars 3g; Cholesterol 68mg; Iron 4mg; Sodium 251mg; Potassium 538mg; Phosphorus 265mg; Calcium 67mg
Ingredient Pointer
Flank steak is a tender, flavorful, and very lean cut of beef. It is a thin steak from the abdomen of the cow and is sometimes called London broil. The trick to ensuring tenderness is to slice this steak across the grain. Look for the long fibers running lengthwise on the steak, and slice the steak across the width of the steak, not the length.
Individual Salsa Meat Loaves
Hands-on Time: 10 minutes
Total Time
: 40 minutes
Serves: 4
Making meat loaf in single-serving portions reduces the cooking time by half and keeps the meat juicy.
2 large egg whites
½ cup plus 2 tablespoons fresh salsa, divided
⅓ cup quick-cooking oats
¼ cup ketchup, divided
1 pound ground sirloin
Cooking spray
1 Preheat oven to 350°.
2 Place egg whites in a large bowl, stirring well with a whisk. Stir in ½ cup salsa, oats, and 2 tablespoons ketchup. Add beef; mix well. Divide beef mixture into 4 equal portions, shaping each into an oval-shaped loaf. Coat a foil-lined rimmed baking sheet with cooking spray. Place loaves on prepared pan.
3 Bake at 350° for 30 minutes or until done.
4 Combine 2 tablespoons salsa and 2 tablespoons ketchup in a small bowl; spread mixture over loaves.
PER SERVING (serving size: 1 meat loaf):
Food Choices: ½ Starch, 3 Lean Proteins
Calories 190; Fat 6g (sat 2.1g, mono 2.1g, poly 0.7g, trans 0g); Protein 25g; Carbohydrate 11g; Fiber 2g; Sugars 5g; Cholesterol 60mg; Iron 2mg; Sodium 341mg; Potassium 472mg; Phosphorus 217mg; Calcium 7mg
Ingredient Pointer
Quick-cooking oats, sometimes called “1-minute oats,” are rolled oats that have been chopped into tinier pieces. They’re typically less chewy than the rolled kind but cook more quickly. They can easily be substituted for the rolled variety.
Smothered Pepper Steak
Hands-on Time: 14 minutes
Total Time: 29 minutes
Serves: 4
Round out the meal with a side of brown rice or a simple salad of mixed greens.
3 tablespoons all-purpose flour
4 (4-ounce) ground sirloin patties
¼ teaspoon freshly ground black pepper
Cooking spray
1 (16-ounce) package frozen bell pepper stir-fry
1 (14.5-ounce) can unsalted diced tomatoes with basil, garlic, and oregano (such as Hunt’s), undrained
2 tablespoons lower-sodium soy sauce
Fresh parsley leaves (optional)
1 Place flour in a shallow dish. Dredge sirloin patties in flour; sprinkle patties with black pepper. Heat a large skillet over medium-high heat; coat pan with cooking spray. Coat patties with cooking spray. Add patties to pan; cook 3 minutes on each side or until lightly browned.
2 Add stir-fry, tomatoes, and soy sauce to meat in pan; bring to a boil. Reduce heat; simmer 15 minutes or until meat is done and pepper mixture is slightly thick. Garnish with parsley, if desired.
COOKING LIGHT/American Diabetes Association - Delicious Recipes for Diabetes Page 7