Diabetic Friendly Menu: November 4-8

Print Friendly

Diabetic Menu for November 4-8

  1. Turkey Meatballs with Spaghetti Squash
  2. Jerk Style Veggie Grill with Tempeh
  3. Chicken Enchiladas Verdes
  4. Cheesy Broccoli Quinoa
  5. Breaded Grilled Lemon Fish

Turkey Meatballs with Spaghetti Squash #1
Serves 4
These flavorful meatballs are made with lean ground turkey and served over delicious spaghetti squash. Rather than a tomato sauce ragu we have a mushroom gravy that is tasty and light.
Print
324 calories
16 g
100 g
18 g
27 g
4 g
355 g
344 g
5 g
0 g
11 g
Nutrition Facts
Serving Size
355g
Servings
4
Amount Per Serving
Calories 324
Calories from Fat 158
% Daily Value *
Total Fat 18g
27%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
Cholesterol 100mg
33%
Sodium 344mg
14%
Total Carbohydrates 16g
5%
Dietary Fiber 4g
14%
Sugars 5g
Protein 27g
Vitamin A
56%
Vitamin C
20%
Calcium
18%
Iron
40%
* 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 spaghetti squash (about 3 pounds), halved lengthwise
  2. Coarse salt and freshly ground pepper
  3. 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  4. 1 onion, finely chopped
  5. 2 garlic cloves, minced
  6. 1 1/2 teaspoons chopped fresh oregano
  7. 1/2 ounce grated Parmesan cheese (3 tablespoons)
  8. 1 tablespoon dried breadcrumbs
  9. 8 ounces lean ground turkey
  10. 8 ounces mixed mushrooms, such as shiitake, cremini, and oyster, cut 1/4 inch thick (about 3 cups)
  11. 1 cup homemade or store-bought low-sodium chicken stock
  12. 4 ounces baby spinach (about 5 cups), washed well
Instructions
  1. Preheat oven to 375 degrees. Season cut sides of squash with 1/4 teaspoon salt. Bake, cut sides down, on a baking sheet until tender, about 45 minutes. Let stand until cool enough to handle. Scrape flesh into strands using a fork. Let drain, covered to keep warm, in a colander set over a bowl.
  2. Meanwhile, heat 1 teaspoon oil in a medium skillet over medium heat. Cook onion and garlic, stirring, until soft but not brown, 8 to 10 minutes. Add oregano; cook until fragrant, about 30 seconds. Divide mixture between 2 bowls.
  3. Stir 1 tablespoon plus 1 1/2 teaspoons cheese into 1 bowl of onion-garlic mixture. Mix in breadcrumbs, turkey, 1/2 teaspoon salt, and 1/4 teaspoon pepper using your hands. Form mixture into 12 balls.
  4. Heat 2 teaspoons oil in a large skillet over medium heat. Brown meatballs, turning, 4 to 6 minutes; transfer to a plate. Add remaining teaspoon oil to skillet. Cook mushrooms, 1/4 teaspoon salt, and 1/8 teaspoon pepper, adding a few tablespoons water if skillet browns too quickly, until soft and beginning to brown, 6 to 8 minutes. Add remaining bowl of onion-garlic mixture, meatballs, and stock; bring to gentle simmer. Cook, partially covered, until meatballs are cooked through, 4 to 5 minutes. Add spinach; cook until just wilted, about 1 minute.
  5. Divide squash equally between 4 bowls, then spoon meatballs and gravy over each and sprinkle with remaining cheese.
beta
calories
324
fat
18g
protein
27g
carbs
16g
more
A Healthy Hunger http://ahealthyhunger.com/

Jerk Style Veggie Grill with Tempeh and Quinoa #2
Serves 4
Sliced cauliflower and tempeh and marinated and grilled with a Jamaican flair.
Print
601 calories
75 g
0 g
28 g
17 g
3 g
386 g
270 g
11 g
0 g
23 g
Nutrition Facts
Serving Size
386g
Servings
4
Amount Per Serving
Calories 601
Calories from Fat 245
% Daily Value *
Total Fat 28g
43%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 18g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 270mg
11%
Total Carbohydrates 75g
25%
Dietary Fiber 12g
47%
Sugars 11g
Protein 17g
Vitamin A
121%
Vitamin C
180%
Calcium
16%
Iron
37%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
mango-ginger-miso sauce ingredients
  1. 1/2 cup diced fresh mango
  2. 1 small shallot, peeled + rough chopped
  3. 1-2 inch piece of ginger, peeled + rough chopped
  4. 1 tsp light miso
  5. 2 tbsp rice vinegar
  6. 1 tbsp maple syrup/agave/raw honey
  7. 1 tsp hot toasted sesame oil
  8. 1/4 cup grapeseed oil
  9. salt + pepper
jerk-style marinade ingredients
  1. 2 tbsp grapeseed oil
  2. juice of 1 lime
  3. splash of tamari
  4. 4 green onions, rough chopped (+ extra to garnish if you like)
  5. 1 jalapeño, seeded + rough chopped
  6. 2 cloves of garlic, peeled + rough chopped
  7. 1 inch piece of ginger, peeled + rough chopped
  8. 5 sprigs fresh thyme, leaves removed
  9. 1 tbsp maple syrup
  10. 1/2 tsp ground allspice
  11. salt + pepper
grilled greens + veggies
  1. 1 head of cauliflower, cut into thick slices
  2. 1 block of tempeh, cut into triangles
  3. 8 cups spinach
  4. tamari soy sauce
  5. grapeseed oil
  6. lime juice
  7. salt + pepper
  8. 2 cups cooked quinoa
Instructions
  1. Make the dressing: throw all of the dressing ingredients in a blender or food processor and blend/process until a creamy and smooth mixture is achieved. Store in a resealable container and set aside, keeping it in the fridge until you’re ready to use it.
  2. Make the marinade: throw all the ingredients in a blender or food processor and blend/process until a smooth puree is achieved. Place the cauliflower and tempeh pieces in a large ceramic dish and pour the marinade over top. Let it sit in this mix for at least 30 minutes.
  3. Preheat the grill to high. In a large bowl, toss the greens with a splash of oil, some tamari and lime juice to taste, salt and pepper. Set the bowl aside.
  4. Oil the grill lightly and place the marinated cauliflower and tempeh on top. Grill until char marks appear on both sides, about 2-5 minutes per side. Remove from the heat and cover to let steam while resting. In the last moments of the cauliflower and tempeh grilling, place the greens onto a spot on the grill, trying to keep them tightly together. Put a heavy pot lid down on top of the greens and let them cook until slightly wilted, about 1-2 minutes.Turn them over once to promote even wilting. Remove everything from the grill and serve with mango sauce, cooked quinoa. Garnish with sesame seeds and extra green onions.
Notes
  1. You may substitute brown rice for quinoa if you prefer.
Adapted from The First Mess
beta
calories
601
fat
28g
protein
17g
carbs
75g
more
Adapted from The First Mess
A Healthy Hunger http://ahealthyhunger.com/

Chicken Enchiladas Verdes #3
Serves 4
Print
627 calories
38 g
170 g
26 g
60 g
10 g
473 g
527 g
9 g
0 g
13 g
Nutrition Facts
Serving Size
473g
Servings
4
Amount Per Serving
Calories 627
Calories from Fat 233
% Daily Value *
Total Fat 26g
41%
Saturated Fat 10g
51%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8g
Cholesterol 170mg
57%
Sodium 527mg
22%
Total Carbohydrates 38g
13%
Dietary Fiber 7g
27%
Sugars 9g
Protein 60g
Vitamin A
26%
Vitamin C
73%
Calcium
28%
Iron
23%
* 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 1/2 pounds bone-in chicken breast halves, skin removed
  2. 1/2 medium white onion, halved crosswise
  3. 1 whole garlic clove
  4. 1/2 teaspoon coarse salt
  5. 2 cups loosely packed fresh cilantro
  6. 1 1/2 pounds tomatillos, husked and rinsed
  7. 1 jalapeno chile
  8. 1 poblano chile
  9. 8 six-inch corn tortillas
  10. 2 ounces reduced-fat Monterey Jack cheese, grated (about 1 cup)
  11. 1/2 cup sour cream, thinned with 2 tablespoons water
Instructions
  1. Place chicken, 1/2 of the onion, the garlic, and 1/4 teaspoon salt in a medium saucepan. Add enough water to cover by at least 1 inch. Bring to a boil, and then reduce heat. Simmer until chicken is cooked through, 18 to 22 minutes. Reserve 3/4 cup of the cooking liquid; set aside.
  2. Let chicken cool on a plate. When cool enough to handle, shred (discard bones). Coarsely chop 1/2 cup cilantro, and toss with chicken.
  3. Preheat broiler, with the rack about 6 inches from heat source. Broil tomatillos and chiles on a rimmed baking sheet, rotating them as they blacken, 10 to 12 minutes. Let cool. Remove the blackened skins, stems, ribs, and seeds (optional) from chiles. Reduce oven temperature to 375 degrees.
  4. Coarsely puree tomatillos and chile flesh in a blender with remaining 1/4 teaspoon salt, remaining 1 1/2 cups cilantro, and reserved 3/4 cup cooking liquid. Transfer salsa to a large bowl.
  5. Using tongs, toast tortillas over an open flame of a gas stove, 5 to 10 seconds per side. (Or heat the tortillas in a skillet over high heat.)
  6. Dip 1 tortilla into salsa to coat lightly. Place 1/3 cup chicken on half of tortilla. Sprinkle 2 tablespoons cheese on top, and roll up. Place it seam side down in a 9-by-13-inch baking dish. Repeat to make more enchiladas, lining them up snugly in dish. Spoon remaining salsa on top, and bake until heated through, about 20 minutes.
  7. Slice remaining onion, and scatter over top; drizzle with sour cream.
Adapted from wholeliving
beta
calories
627
fat
26g
protein
60g
carbs
38g
more
Adapted from wholeliving
A Healthy Hunger http://ahealthyhunger.com/

Cheesy Broccoli Quinoa #4
Serves 4
Quinoa is packed with protein and fiber making this dish both delicious and good for you.
Print
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
292 calories
31 g
30 g
12 g
15 g
6 g
205 g
554 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
205g
Servings
4
Amount Per Serving
Calories 292
Calories from Fat 109
% Daily Value *
Total Fat 12g
19%
Saturated Fat 6g
32%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 30mg
10%
Sodium 554mg
23%
Total Carbohydrates 31g
10%
Dietary Fiber 4g
17%
Sugars 1g
Protein 15g
Vitamin A
12%
Vitamin C
78%
Calcium
25%
Iron
15%
* 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 cup quinoa, well rinsed
  2. 1 1/2 cups vegetable broth or water
  3. 2 cups broccoli, chopped finely
  4. 1 cup cheddar, shredded
  5. salt and pepper to taste
Instructions
  1. Bring the quinoa and broth to a boil over medium heat, reduce the heat and simmer covered 6 minutes, then add the broccoli.
  2. Continue to simmer with the lid covered until the broth has been absorbed and the quinoa is tender,about 6-8 more minutes.
  3. Mix in the cheese, let it melt and season with salt and pepper.
beta
calories
292
fat
12g
protein
15g
carbs
31g
more
A Healthy Hunger http://ahealthyhunger.com/

Breaded Grilled Lemon Dill Salmon #5
Serves 4
Print
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
434 calories
10 g
83 g
29 g
31 g
4 g
159 g
427 g
1 g
0 g
20 g
Nutrition Facts
Serving Size
159g
Servings
4
Amount Per Serving
Calories 434
Calories from Fat 257
% Daily Value *
Total Fat 29g
44%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 14g
Monounsaturated Fat 6g
Cholesterol 83mg
28%
Sodium 427mg
18%
Total Carbohydrates 10g
3%
Dietary Fiber 1g
3%
Sugars 1g
Protein 31g
Vitamin A
5%
Vitamin C
2%
Calcium
5%
Iron
8%
* 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. 1/2 cup reduced fat mayonnaise
  2. 1/2 teaspoon grated lemon peel
  3. 1 tablespoon fresh lemon juice
  4. 1 teaspoon dill weed
  5. 1/2 cup bread crumbs
  6. 1 lb salmon filet, cut into 4 equal size pieces
Instructions
  1. PREHEAT grill to medium heat.
  2. Mix mayo, lemon peel, lemon juice and dill and bread crumbs.
  3. PLACE fish on greased grill grate. Brush with half of the mayo mixture.
  4. GRILL 5 min.; turn fish. Brush with the remaining mayo mixture and grill another 3 minutes or until fish is done.
beta
calories
434
fat
29g
protein
31g
carbs
10g
more
A Healthy Hunger http://ahealthyhunger.com/

Share This: