All too many diabetics fall into the trap of thinking they have to avoid having certain foods because of their disease. Many of those diabetics eat a diet consisting almost entirely of chicken or turkey and vegetables. It is not written anywhere that life as a diabetic has to be so bland. You can eat foods you enjoy, you can step out on a limb occasionally and try something new, and you can enjoy some of your classic dinner favorites by making a few slight modifications to the recipe. Below are two popular entrées that many diabetics may have unnecessarily kicked out of their diabetic meal plan.
Carbohydrates: 30g per serving
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 whole-wheat 8-inch tortillas
1/2 -cup salsa
1/2 -cup fat-free sour cream
1/2 -cup low-fat cheese, shredded
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 well coated with the mixture. Allow 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 5 minutes, or to taste.
Divide the mixture evenly between the tortillas and top each with salsa, sour cream, and shredded cheese. Roll the fajitas up and they are ready to serve.
Carbohydrates: 38g per serving
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 (8 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
Preheat the oven to 325 F. Cover a 9-by-13 pan lightly with cooking spray.
In a large saucepan, combine the ground beef and onion. Brown over medium heat until the ground beef is browned and you can see through the onions. Once browned, remove 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.
Place a 1/2 –cup of sauce in the bottom of the pan you prepared 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 fashion until all of the ingredients have been used. Cover the pan with aluminum foil and place 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.