Diabetic Friendly Menu November 11

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Diabetic Menu for November 11

  1. Seared Flounder with Sesame Spinach and Brown Rice
  2. Lemon Braised Chicken and Beans with Mint Pesto, Green Salad with Herb Dressing
  3. Red Lentil Soup with Fall Vegetable and Orzo Salad
  4. Skillet Chicken with Cranberries and Apples with Green Beans and Brown Rice
  5. Pork Tenderloin with Mustard Sauce and Broccoli

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Seared Flounder with Sesame Spinach and Brown Rice #1
Serves 4
Delicate flounder is served over a bed of spinach and brown rice
Print
Prep Time
15 min
Cook Time
40 min
Total Time
50 min
Prep Time
15 min
Cook Time
40 min
Total Time
50 min
444 calories
41 g
95 g
17 g
32 g
2 g
441 g
880 g
0 g
0 g
12 g
Nutrition Facts
Serving Size
441g
Servings
4
Amount Per Serving
Calories 444
Calories from Fat 148
% Daily Value *
Total Fat 17g
26%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 8g
Cholesterol 95mg
32%
Sodium 880mg
37%
Total Carbohydrates 41g
14%
Dietary Fiber 4g
16%
Sugars 0g
Protein 32g
Vitamin A
161%
Vitamin C
40%
Calcium
17%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons vegetable oil, divided
  2. 1 garlic clove, finely chopped
  3. 1 teaspoon finely grated peeled ginger
  4. 1 bunch flat-leaf spinach, trimmed, coarsely chopped
  5. 1 tablespoon toasted sesame oil
  6. 1 tablespoon unseasoned rice vinegar
  7. 2 teaspoons reduced-sodium soy sauce
  8. 2 teaspoons toasted sesame seeds
  9. Kosher salt, freshly ground pepper
  10. 4 6-oz. flounder fillets
  11. 1 cup brown rice
  12. 2 cups water
Instructions
  1. Put rice and water into a small pot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes. No peeking until then; valuable steam escapes! Set covered pot aside off of the heat for 10 minutes then uncover and fluff rice with a fork.
  2. Heat 1 Tbsp. vegetable oil in a large skillet over medium-high heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 2 minutes. Add spinach and sesame oil and toss to coat. Cook, tossing occasionally, until spinach is wilted, about 5 minutes. Add vinegar, soy sauce, and sesame seeds; season with salt and pepper and gently toss to combine. Set aside.
  3. Heat remaining 1 Tbsp. vegetable oil in another large skillet over medium-high heat. Season fish with salt and pepper and cook until golden brown and cooked through, about 3 minutes per side. Serve flounder with spinach and rice.
Notes
  1. You may double the rice recipe here and save half for the Skillet Chicken meal later in the week.
  2. If fresh spinach is not available, frozen will do perfectly.
  3. You may also substitute a different type of fish, or exchange for thinly sliced chicken breasts.
beta
calories
444
fat
17g
protein
32g
carbs
41g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Lemon Braised Chicken and Beans with Mint Pesto, Green Salad with Herb Dressing #2
Serves 4
You just need a few minutes of preparation, most of the cooking is done in the oven.
Print
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
485 calories
24 g
154 g
31 g
33 g
6 g
368 g
243 g
10 g
0 g
23 g
Nutrition Facts
Serving Size
368g
Servings
4
Amount Per Serving
Calories 485
Calories from Fat 273
% Daily Value *
Total Fat 31g
47%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 19g
Cholesterol 154mg
51%
Sodium 243mg
10%
Total Carbohydrates 24g
8%
Dietary Fiber 6g
24%
Sugars 10g
Protein 33g
Vitamin A
41%
Vitamin C
62%
Calcium
29%
Iron
51%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons olive oil
  2. 4 cloves garlic, minced
  3. 1 small white onion, diced
  4. 2 lemons
  5. 1 pounds boneless skinless chicken thighs
  6. 1 cans great northern beans
  7. Kosher salt and freshly ground black pepper
  8. 4 sprigs fresh thyme
  9. 2/3 cup finely chopped dill fronds
  10. For the MInt Pesto
  11. 1 cup fresh mint leaves
  12. 1 clove garlic, minced
  13. 4 tablespoons olive oil
  14. salt and pepper to taste
For the Salad
  1. 6 tbsp nonfat plain Greek-style yogurt
  2. 2 tsp fresh lemon juice
  3. 1 tsp raw organic honey
  4. 1 tsp Dijon mustard
  5. 1 tsp parsley, chopped
  6. 1 tsp fresh dill, snipped or chopped
  7. 1 tsp lemon zest
  8. Fresh ground black pepper, to taste
  9. 6 cup lettuce leaves
Instructions
  1. Heat the oven to 350°F. In a 4-quart (or larger) Dutch oven or heavy ovenproof pot, heat the oil over medium heat. Add the garlic and onion and cook for 5 to 7 minutes, stirring frequently, until they are tender and the onion is nearly translucent. Turn off the heat.
  2. Take a sharp vegetable peeler and carefully peel one of the lemons. Peel it in wide strips, taking care that you remove only the top yellow layer of peel — you do not want any of the bitter white pith. Add all of this shaved lemon peel and the juice from the lemon to the pot and stir. (Reserve the second lemon for later.) Add the beans to the pot.
  3. Pat the chicken dry, and lightly salt and pepper it. Add it to the Dutch oven. Add water until it comes up to just below the chicken. Lay the thyme sprigs on top. Turn the heat to high and bring the water to a simmer. Cover the pot and put it in the oven.
  4. Bake for 40 minutes or until the chicken is tender and done.
  5. Remove the lid from the pot, and take out the chicken and put it to the side on a plate. Remove the thyme stalks.
  6. Tip the pot and skim as much fat as possible from the top and discard.
  7. Zest and juice the second lemon, and stir the zest and juice, along with the chopped dill fronds, into the beans. Shred or chop the chicken and place it back on top of the beans. Top with the mint pesto (recipe follows) and serve.
Make the dressing
  1. In a small bowl combine all the ingredients. Toss with lettuce leaves and serve.
beta
calories
485
fat
31g
protein
33g
carbs
24g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Red Lentil Soup with Fall Vegetable and Orzo Salad #3
Serves 6
An Asian style soup with a hearty salad, with plenty of leftovers.
Print
Prep Time
15 min
Cook Time
40 min
Total Time
1 hr
Prep Time
15 min
Cook Time
40 min
Total Time
1 hr
366 calories
71 g
8 g
4 g
15 g
2 g
647 g
1490 g
12 g
0 g
2 g
Nutrition Facts
Serving Size
647g
Servings
6
Amount Per Serving
Calories 366
Calories from Fat 37
% Daily Value *
Total Fat 4g
7%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 8mg
3%
Sodium 1490mg
62%
Total Carbohydrates 71g
24%
Dietary Fiber 11g
44%
Sugars 12g
Protein 15g
Vitamin A
619%
Vitamin C
68%
Calcium
17%
Iron
24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 pounds butternut squash
  2. 1 bunch fresh sage leaves
  3. 1 large onion
  4. 1 large sweet potato
  5. 5 to 6 large carrots
  6. 1 cup red lentils
  7. 8 cups vegetable stock
  8. 1 tablespoon Harissa paste
  9. 2 teaspoons Ras el Hanout (substitute garam masala if needed)
  10. 1/4 pound orzo
  11. 1 ounce roasted pepitas (pumpkin seeds)
  12. 2 ounces feta
  13. 1 bunch watercress, arugula, or any microgreen
Instructions
  1. Peel and cube the butternut squash, drizzle it with olive oil, and season with salt and pepper. Arrange clusters of sage on top (or sprinkle dried sage liberally). Bake at 450° F for 30 to 40 minutes until golden and caramelized.
  2. Meanwhile, sweat the chopped onion in olive oil for 6 to 8 minutes until soft and translucent. Add all of the ingredients up to the orzo (be sure to peel and cube the sweet potatoes and carrots). Bring to a boil, then gently simmer for 25 minutes until potatoes, lentils, and carrots are soft.
  3. Cook orzo according to the package instructions, drain, and let cool.
  4. Return to the soup. Blitz with an immersion blender or transfer to a food processor or a blender in batches. Taste for harissa, spice, salt, and pepper.
  5. Your butternut squash should be ready by now. Combine it with the orzo and the pepitas. Add cheese (or if you’re not using cheese, a splash of balsamic vinegar) and greens.
  6. Garnish soup with cilantro, Greek yogurt, and caraway seeds (if you have them on hand). Get out a spoon and a fork and alternate between your soup and salad until satisfied.
beta
calories
366
fat
4g
protein
15g
carbs
71g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Skillet Chicken with Cranberries and Apples with Green Beans and Brown Rice #4
Serves 4
A delicious Fall favorite.
Print
Prep Time
15 min
Cook Time
40 min
Total Time
55 min
Prep Time
15 min
Cook Time
40 min
Total Time
55 min
743 calories
87 g
51 g
33 g
28 g
5 g
629 g
1744 g
19 g
0 g
27 g
Nutrition Facts
Serving Size
629g
Servings
4
Amount Per Serving
Calories 743
Calories from Fat 294
% Daily Value *
Total Fat 33g
51%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 11g
Monounsaturated Fat 16g
Cholesterol 51mg
17%
Sodium 1744mg
73%
Total Carbohydrates 87g
29%
Dietary Fiber 10g
41%
Sugars 19g
Protein 28g
Vitamin A
10%
Vitamin C
42%
Calcium
12%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 pound chicken tenders, trimmed and cut in half on the diagonal
  2. 3/4 teaspoon dried thyme, divided
  3. 3/4 teaspoon salt, divided
  4. 1/4 teaspoon freshly ground pepper
  5. 2 tablespoons canola oil, divided
  6. 2 crisp red apples, such as Braeburn, Fuji or Gala, thinly sliced
  7. 1 large red onion, quartered and sliced
  8. 3/4 cup apple cider or apple juice, divided
  9. 1 cup cranberries, fresh or frozen (thawed)
  10. 1 tablespoon all-purpose flour
Beans
  1. 1 lemon
  2. Salt
  3. 1 pound trimmed green beans
  4. 1 1/2 tablespoons olive oil
For the Brown Rice
  1. 1 cup brown rice
  2. 2 cups water
Instructions
  1. Sprinkle both sides of chicken tenders with 1/4 teaspoon each thyme, salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reduce heat to medium and add the chicken. Cook, stirring, until lightly browned on all sides, 3 to 4 minutes total. Transfer to a clean plate.
  2. Add the remaining 1 tablespoon oil to the pan. Add apples, onion, 2 tablespoons cider (or juice) and the remaining 1/2 teaspoon each thyme and salt. Stir to combine. Cook, stirring often, until the apples and onion are softened, 3 to 4 minutes. Add cranberries and sprinkle flour over everything in the pan; cook, stirring, for 1 minute. Return the chicken to the pan and pour in the remaining cider (or juice). Cover and cook, stirring once or twice, until the sauce has thickened and the chicken is cooked through, about 3 minutes more.
For the Beans
  1. In a saucepan of boiling salted water, cook beans until tender, about 10 minutes. Drain, and return to pan. Remove from heat. Toss with oil, 3/4 teaspoon salt, and lemon juice. Serve sprinkled with lemon zest.
For the Brown Rice
  1. Put rice and water into a small pot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes. No peeking until then; valuable steam escapes! Set covered pot aside off of the heat for 10 minutes then uncover and fluff rice with a fork.
Notes
  1. If you are using leftover rice from earlier in the week it will save a lot of cooking time. To reheat the rice add it to a pot with 2-3 Tablespoons of water over a medium low flame and cover. The water will steam the rice to perfection, just take care not to scorch it.
beta
calories
743
fat
33g
protein
28g
carbs
87g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Pork Tenderloin with Mustard Sauce and Broccoli #5
Serves 4
Print
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
336 calories
19 g
106 g
12 g
38 g
4 g
288 g
1662 g
1 g
0 g
6 g
Nutrition Facts
Serving Size
288g
Servings
4
Amount Per Serving
Calories 336
Calories from Fat 102
% Daily Value *
Total Fat 12g
18%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 106mg
35%
Sodium 1662mg
69%
Total Carbohydrates 19g
6%
Dietary Fiber 2g
7%
Sugars 1g
Protein 38g
Vitamin A
9%
Vitamin C
32%
Calcium
16%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups uncooked medium egg noodles
  2. 1 tablespoon olive oil
  3. 1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 (1-inch-thick) slices
  4. 1/2 teaspoon black pepper
  5. 1/4 teaspoon salt
  6. 1 cup chicken broth
  7. 3 tablespoons whole-grain Dijon mustard
  8. 2 tablespoons water
  9. 2 teaspoons cornstarch
For the Broccoli
  1. 3 large broccoli crowns, cut into small florets
  2. 1/2 cup vegetable stock
  3. 1-1/2 tsp salt
  4. 1 tsp black pepper
  5. 1/2 cup shredded parmesan
  6. juice from 1 lemon
Instructions
  1. Cook noodles according to package directions, omitting salt and fat; drain.
  2. While the noodles cook, heat oil in a large nonstick skillet over medium-high heat. Sprinkle the pork with pepper and salt. Place pork in pan; cook 5 minutes, turning once.
  3. Combine the wine and mustard; pour into pan. Cover, reduce heat, and simmer 10 minutes. Remove pork from pan; keep warm.
  4. Combine water and cornstarch in a small bowl. Stir cornstarch mixture into pan; bring to a boil, and cook 1 minute or until thick.
  5. In a large pan fitted with a lid place the broccoli and vegetable stock.  Bring to a simmer over medium heat, cover with a lid and allow to steam/boil for about 5-7 minutes.  Remove lid, sprinkle with salt and pepper.  When ready to serve sprinkle each dish with some of the parmesan and a bit of lemon juice.  Serve hot!
beta
calories
336
fat
12g
protein
38g
carbs
19g
more
A Healthy Hunger http://ahealthyhunger.com/

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