Diabetes Friendly Recipes

Saturday, November 01, 2014
Diabetes Friendly Recipes
American Diabetes Assoc.

For Diabetes Awareness Month in November Prairie Lakes/Sodexo Dieticians composed diabetes friendly recipes. Every Saturday in November a recipe will be posted for your family to try during the following week. These recipes are both healthy and delicious! We are starting the month off with a breakfast and dinner recipe. 

Breakfast Egg and Ham Burrito: 15g carbs, 200 calories, 16g protein. Serves 4. 
  To round out this meal add 1 cup of melons (15g carbs) and 8 oz of milk (12g carbs). Meal total: 42g carbs.

Ingredients: 4 eggs | 4 egg whites | Dash hot pepper sauce | .25 teaspoon ground black pepper | 2 tablespoons reduced-fat cheddar cheese, shredded | 2 teaspoons trans fat free margarine | 4 slices reduced-sodium deli style ham (about 3 oz), chopped | .25 cup onion, diced | .25 cup green pepper, diced | 4 corn tortillas, heated | 4 teaspoons salsa


1- In a medium bowl, whisk together eggs, egg whites, hot pepper sauce, black pepper, and cheese.

2- Heat the margarine in a medium non-stick pan over medium heat. Add the ham and saute for 2-3 minutes. Remove the ham from the pan.

3- Add the onions and green peppers to the hot pan and cook for about 5 minutes. Add the ham back to the pan.

4- Reduce the heat to low and add the eggs to the pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are cooked and set.

5- Evenly divide the egg mixture into 4 servings. Spoon each portion of egg mixture unto a tortilla and top each with 1 teaspoon of salsa. Fold the tortillas and serve.


Asian Pork Chops with Broccoli: 5g carbs, 235 calories, 23g protein. Serves 4.
  To round out this meal add 1/3 cup of cooked brown rice (15g carbs) and 8 oz of milk (12g carbs). Meal total: 32g carbs.


Marinade: 2 tablespoons plus 1 teaspoon reduced-sodium soy sauce | 3 tablespoons rice wine vinegar | 2 tablespoons water | 1 tablespoon canola oil | .25 teaspoon crushed red pepper | 1 clove garlic, minced

Pork: 2 teaspoons canola oil | 4 pork loin boneless chops (each about .5 inch thick, 1 lb each) | 2 tablespoons fresh cilantro, chopped


1- Steam the broccoli for 5 minutes or until tender.

2- In a medium bowl, combine the marinade ingredients. Add the pork chops and marinate them in the refrigerator for 20 minutes or longer.

3- Add 2 teaspoons canola oil to a large saute pan over medium-high heat.

4- Saute the pork chops for about 5 minutes per side or until done. (reserve the marinade for later)

5- Place the marinade in a small saucepan. Brint it to a boil; reduce the heat and simmer about 2 minutes.

6- Place the porks chops on a serving platter and pour the cooked marinade over them.

7- Top the pork chops with chopped cilantro and serve with the sides.

Visit next week for another delicious recipe! Find more recipes for healthy living by the American Diabetes Association.

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Last modified on Monday, November 28, 2016