A day of diabetes-friendly dishes

As we wrap up Diabetes Education Week, we're sharing our favorite recipes, including a diabetes-friendly cup of hot cocoa, perfect for the cold weekend ahead!

Breakfast
Roasted Vegetable Oven-Baked Frittata


24 egg whites (beaten) (Can substitute for 3 cups pasteurized liquid egg whites)
1/2 cup baby spinach (coarsely chopped)
1 cup thin red onion wedges
1 cup cremini mushrooms (sliced)
1 cup sweet red pepper strips
2 teaspoons olive oil
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
2 tablespoons oregano (snipped)
2 ounces goat cheese
Non-stick cooking spray

1. Preheat oven to 400°F.

2. Lightly coat a baking pan and a rectangular baking dish with cooking spray.

3. In a large bowl, mix the onion wedges, mushrooms, sweet pepper strips, olive oil, salt and black pepper. Spoon the mixture evenly into the prepared baking pan. Bake for 15 to 20 minutes, or until vegetables are tender. Reduce oven temperature to 325°F.

4. In a large bowl, combine the roasted vegetable mixture and spinach. Spread into the prepared baking dish, and place small dollops of goat cheese throughout. Pour the egg whites over the top. Bake at 325°F for 22 to 30 minutes, or until a knife inserted into the center comes out clean.

5. Let stand for 10 minutes before serving. Sprinkle with oregano.

Nutritional facts:
Serving: 1/8 frittata; Calories: 100; Carbohydrates: 4 g; Protein: 13 g; Fat: 3 g; Sugar: 2 g; Sodium: 270 mg

 

Lunch
Italian Pasta Salad

 

1 ½ cups whole-wheat rotini pasta
1 cup fresh sugar snap peas
½ cup red sweet pepper (chopped)
¼ cup fresh basil (shredded)
2 Tablespoons pitted ripe olives (quartered)
2 tablespoons red wine vinegar
2 tablespoons olive oil
1 clove garlic (minced)
1/8 teaspoon salt
Dash of ground black pepper

1. Cook pasta according to package directions. Add sugar snap peas for the last 1 minute of cooking. Drain and rinse with cool water.

2. In a large bowl, combine the pasta mixture, sweet pepper, basil and olives. Set aside.

3. To make the dressing, combine the red wine vinegar, olive oil, garlic, salt and pepper in a screw-top jar. Cover and shake well.

4. Pour the dressing over the pasta mixture, and toss gently to combine.

Nutritional facts:
Serving size: ½ cup; Calories: 118; Carbohydrates: 16 g; Protein: 3 g; Fat: 5 g; Sodium: 75 mg

 

Dinner
Cilantro Lime Roasted Chicken

 

Cooking spray
2 1/2 pounds whole chicken, cut into 8 pieces
2 tablespoons cilantro, chopped
1 lime, zested and juiced
1 tablespoon honey
2 cloves garlic, minced
1 teaspoon ground black pepper
1 teaspoon salt (optional)

1. Preheat oven to 375°F. Coat a baking dish with cooking spray.

2. Remove the skin from the chicken, and arrange in a single layer on the baking pan.

3. In a small bowl, whisk together the cilantro, lime zest, lime juice, honey, garlic, ground black pepper and salt (optional). Pour the mixture evenly over the chicken, and bake for 45 – 50 minutes or until the internal temperature of the largest piece of chicken in 165°F.

Nutritional facts: 
Serving size: ½ breast; Calories: 130; Carbohydrates: 18 g; Protein: 18 g; Fat: 4.5 g; Sugar: 3 g; Sodium: 55 mg

 

Bonus! A warm winter treat
Single-serving Dark Hot Chocolate

 

1 tablespoon unsweetened Dutch-process cocoa powder
1 tablespoon + 2 teaspoons no-calorie sweetener
2 tablespoons hot water
1 cup unsweetened almond milk

1. Place the cocoa powder and no-calorie sweetener into a microwaveable mug.

2. Add the hot water and stir until smooth.

3. Pour in the almond milk and stir.

4. Microwave on high for 1.5 minutes, or until hot. Do not boil.

Nutritional facts: 
Serving: 1 cup; Calories: 50; Carbohydrates: 6 g; Protein: 2 g; Fat: 4 g; Sugar: 2 g; Sodium: 160 mg

 

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