Diabetes Friendly Recipes

Saturday, November 15, 2014

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Diabetes Friendly Recipes
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This week Prairie Lakes/Sodexo Dietitians bring you a Balsamic Glazed Salmon with Easy Half-Mashed Potatoes, a Roasted Asparagus Salad, and a 8 oz glass of milk. Yum! Total carbs: 48 grams.

Balsamic Glazed Salmon: 17g carbs, 280 calories, 26g protein. Serves 2. 

Ingredients: ½ cup balsamic vinegar | 2 teaspoons Dijon mustard | 2 teaspoons honey | 2 (4-ounce) salmon filets | ½ green onion, chopped

Instructions:

1) Preheat the oven to 400 degrees F. Place parchment paper on a baking sheet.

2) In a small saucepan, bring the vinegar, Dijon mustard, and honey to a boil over medium heat. Reduce the heat to a simmer and cook until thick, about 10 minutes. 

3) Brush the salmon filets with half of the balsamic glaze and reserve the other half. Bake the salmon for 10-14 minutes, or until the salmon is cooked through and flakes easily with a fork.

4) Remove the salmon from the oven and pour the remaining glaze over the salmon. Top with green onion and serve hot.

Easy Half-Mashed Potatoes: 16g carbs, 110 calories, 2g protein. Serves 11. (Use the leftovers for potatoe pancakes, pot pies, and soups)

Ingredients: 24 ounce (1lb 8 oz) bag fingerling petite potatoes, cut into 1-inch rounds with skin-on | 16-ounce bag frozen cauliflower florets | 1/3 cup skim milk | 5 tablespoons Smart Balance margarine | 1/2 teaspoon salt | 1/2 teaspoon ground black pepper

Instructions:

1) Add potatoes to a large soup pot. Cover with cold water and bring to a boil. Cook for 15 minutes.

2) Add cauliflower to pot, return to a boil, and cook for 5 more minutes.

3) Drain potatoes and cauliflower and return to pot.

4) Add remaining ingredients and mash mixture with a potato masher.Mix with an electric mixer on low-speed for about 1 minute.

Roasted Asparagus Salad: 3g carbs, 45 calories, 2g protein. Serves 2.

Ingredients: 8 medium asparagus spears, trimmed and patted very dry | 1 tablespoon chopped walnuts | 2 teaspoons light balsamic vinaigrette | Pepper, to taste (coarsely ground preferred)

Instructions:

1) Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray.

2) Arrange the asparagus in a single layer on the baking sheet.

3) Sprinkle the walnuts around the asparagus. Lightly spray the asparagus with cooking spray. Roll back and forth to coat.

4) Roast for 5 minutes. Using tongs, turn the asparagus over gently.

5) Roast for 4 minutes, or until the walnuts begin to brown. Transfer to a plate.

6) Spoon the vinaigrette over the asparagus and walnuts. Roll back and forth to coat.

7) Sprinkle with the pepper. Let stand for 10 minutes so the flavors blend. 

Visit next week for healthy Thanksgiving meal recipes! Find more recipes for healthy living by the American Diabetes Association.

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Last modified on Friday, November 21, 2014