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Healthy Diabetic-Friendly Recipes

Five Healthy and Delicious Diabetic-Friendly Recipes

Cooking for diabetes can be a challenge. No one wants to eat the same old chicken, fish and salads. And when you get bored with your food choices, the temptation to cheat just gets all the harder.

But there are tasty alternatives. One way is to take the chicken, fish or vegetables and give them an ethnic flavor. It sounds more complicated than it is. Try a few new recipes to discover how you can easily alter the taste of your food and make eating an adventure. You may find some new favorites to replace some of the old that aren’t so healthy for you.

Today’s recipes are from Indian cuisine, bringing to your plate the wealth and richness of Indian flavors, courtesy of exotic spices and inventive combinations. Take a trip to your local ethic food grocery store, stock up on a few ingredients, and give these recipes a try. Discover how enjoyable eating can be, without ruining your diet.

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Image by Maragouillat via 123rf.com

After the insulin shots, the biggest headache for diabetics is food. Finding recipes that are tasty, healthy and diabetic-friendly can be quite a challenge. So we asked nutritionist Tara Murali, Diabetacare to help us out. Here’s what she told us!1. Veggie Sandwich

Serves: 1

Ingredients
• 2 slices whole wheat bread
• 25 g mint leaves
• 15 g coriander leaves
• 5 g green chilli
• 10 g celery, chopped fine
• 25 g tomato, sliced
• 25 g onion, sliced
• 25 g cucumber, sliced
• ½ tsp butter

Method
• Make mint chutney by blending the mint, coriander and green chillies with the butter.
• Spread this chutney on the whole wheat bread slices.
• Arrange the slices of tomato, cucumber and onion on one slice of bread.
• Top with the chopped celery.
• Cover with the other slice of bread.
• Cut in half and serve with a glass of milk.

Nutrition values per serving
• Energy: 190 kcal
• Carbohydrates: 7 g
• Protein: 30 g
• Fat: 5 g
• Glycaemic Load: 16 (Calculated only for the whole wheat bread)

2. Masala rice with stuffed vegetables

Serves: 4

Ingredients
• 300 g cooked rice
• 5 small brinjals
• ¾ cup boiled green peas
• 3 tbsp oil
• Salt to taste
• ½ cup coconut, grated
• 4 tsp dhania-jeera powder
• 2 tsp chilli powder
• 1 tsp garam masala
• 1 cup coriander, chopped
• A pinch of hing
• Water as required

Method
• Mix together the coconut, dhania-jeera powder, chilli powder, garam masala, coriander and hing. Keep 2 tbsp of the mixture aside.
• Make 4 vertical slits in the brinjals, stuff them with the remaining masala and keep aside.
• Heat the oil in a non-stick kadhai, add the stuffed vegetables, salt and ½ cup of water, mix well and cover and cook on a slow flame for about 10 minutes, stirring occasionally.
• Add the cooked rice, green peas, salt and the remaining masala, mix well and cook on a medium flame for 1 minute.
• Serve hot.

Nutrition values per serving
Energy: 220 kcal
Carbohydrates: 45 g
Protein: 6 g
Fat: 10 g
Glycaemic Load: 20 (Calculated only for the rice)

3. Egg white salad

 

via Poorgirleatswell

Serves: 1

Ingredients
• 2 boiled eggs
• ¼ cup sliced onion
• ¼ cup sliced tomato
• 1 tbsp spring onion, chopped
• 1 tbsp coriander, chopped
• 1 tbsp carrot, chopped

Salad dressing
• 2 tbsp curd
• ½ tsp lime juice
• Salt and pepper to taste

Method
• Separate the egg whites from the egg yolks.
• Cut the egg whites into cubes.
• Mix the chopped vegetables into the egg whites.
• Top it with the salad dressing and serve.

Nutrition values per serving
• Energy: 50 kcal
• Carbohydrates: 6 g
• Protein: 10 g
• Fat: 2 g
• Glycaemic Load: Low

 

4. Steamed masala fish

Serves: 2

Ingredients
• 1 fish (100 g)
• 2 red chillies
• ¼ tbsp haldi powder
• 1 tbsp green chilli, chopped
• ½ tbsp ginger, chopped
• ½ tbsp garlic, chopped
• 3-4 curry leaves, chopped
• 3-4 shallots, chopped
• Salt to taste
• 1 tbsp lime juice
• 1 large banana leaf
• 1 tsp oil

Method
• Mix the red chillies, haldi powder, green chillies, ginger, garlic, curry leaves, shallots, salt and lime juice into a coarse paste.
• After cleaning the fish, apply a thick layer of the paste on both the inside and the outside.
• Wrap the fish in the banana leaf and tie it with the stem.
• Heat the oil in pan and place the wrapped fish in it.
• Cook each side for 5-6 minutes.
• Serve hot.

Nutrition values per serving
• Energy: 106 kcal
• Carbohydrates: 10 g
• Protein: 12 g
• Fat: 2 g
• Glycaemic Load: Low

 

5. Shami kebab

Serves: 1

Ingredients
• 50 g minced meat
• 15 g channa dal
• 1 tsp ginger, chopped
• 1 clove garlic, chopped
• 1-2 green chillies, chopped
• ¼ tsp salt
• ⅛ tsp chilli powder
• ¼ piece cinnamon
• 1 clove
• 1 black peppercorn
• ¼ egg white
• 1 tbsp oil

Method
• Wash the dal and the keema.
• Pressure cook them along with the ginger, garlic, green chillies, salt, spices and sufficient water for 15 minutes.
• Remove the lid of the cooker and cook the mixture until it dries completely.
• Discard the whole spices, then cool the mixture and grind it to a fine paste.
• Mix in the egg white and divide the mixture into two parts.
• Roll it into balls, then flatten them and shape them into kebabs.
• Sauté them in a little oil until golden brown. Serve hot with mint chutney.

Nutrition values per serving
• Energy: 239 kcal
• Carbohydrates: 12.4 g
• Protein: 15 g
• Fat: 15 g
• Glycaemic Load: Low

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