Diabetic Entrée Recipes

All too numerous diabetics fall into the trap of thinking they have to avoid having certain foods simply because of their disease.  Many of those diabetics eat a diet consisting nearly completely of chicken or turkey and vegetables.  It is not written anyplace that life as a diabetic has to be so bland.  You can eat foods you appreciate, you can step out on a limb occasionally and try something new, and you can appreciate some of your classic dinner favorites by making a few slight modifications to the recipe.  Below are two popular entrées that numerous diabetics might have unnecessarily kicked out of their diabetic meal plan.

Chicken Fajitas

Serves:  12

Carbohydrates:  30g per serving

Ingredients

1/4-cup lime juice

1-2 cloves of garlic, minced

1 tsp. chili powder

1/2 tsp. ground cumin

3 lbs. chicken breast (skinless, boneless), cut in 1/4-inch strips

1 large onion, sliced

1/2 green sweet bell pepper, slivered

1/2 red sweet bell pepper, slivered

12 entire-wheat eight-inch tortillas

1/2 -cup salsa

1/2 -cup fat-totally free sour cream

1/2 -cup low-fat cheese, shredded

Directions

Combine lime juice, garlic, chili powder and ground cumin together in a large bowl.  Add the chicken slices to the bowl and stir until the chicken has been nicely coated with the mixture.  Permit the chicken to marinate for 15 minutes.

Once the chicken is marinated, cook the coated pieces of chicken in a pan for 3 minutes, or until the center is no longer pink.  Stir the onions and peppers into the pan and cook for 3 to five minutes, or to taste.

Divide the mixture evenly between the tortillas and top every with salsa, sour cream, and shredded cheese.  Roll the fajitas up and they are ready to serve.

Lasagna

Serves:  eight

Carbohydrates:  38g per serving

Ingredients

1 lb. extra-lean ground beef

1 onion, chopped

1 1/2 tsp. dried basil

3/4 tsp. oregano

3/4 tsp. garlic powder

1 can (6 ounces) unsalted tomato paste

1 can (eight ounces) unsalted tomato sauce

3 1/2 cups water

3/4 pound uncooked lasagna noodles

1 cup low-fat cottage cheese

3 cups low-fat mozzarella cheese, shredded

Directions

Preheat the oven to 325 F.  Cover a 9-by-13 pan lightly with cooking spray.

The Sauce

In a large saucepan, combine the ground beef and onion.  Brown over medium heat until the ground beef is browned and you can see via the onions.  Once browned, eliminate the pan from heat and drain.  Add basil, oregano, garlic powder, tomato paste, tomato sauce and water to the pan with the ground beef.  Stir the ingredients until evenly mixed and return the pan to the heat.  Bring the pan to a boil, then reduce the heat and let simmer for 10 minutes.

Location a 1/2 –cup of sauce in the bottom of the pan you ready earlier.  Cover the sauce with a layer of lasagna noodles (uncooked).  Then add 1/3 of the remaining sauce, 1/3 cup of cottage cheese, and 1 cup of mozzarella cheese.  Continue building layers in that style until all of the ingredients have been used.  Cover the pan with aluminum foil and location it in the preheated oven.  Bake for 80 minutes, or until the noodles are soft and the top layer of cheese has been lightly browned.  Serve immediately.

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