Diabetic Friendly Menus: March 7

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  1. Mexican Chicken Rice and Beans Bowl
  2. Crab Cakes with Gingered Bok Choy and Broccoli
  3. Pan Fried Chicken with Bean Mash
  4. Marinated Flank Steak Fajitas
  5. Lemon Shrimp with Creamed Corn and Parmesan
Quick Print Recipes March 7
Mexican Chicken Rice and Beans Bowl #1
Serves 4
Print
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
572 calories
63 g
101 g
16 g
45 g
3 g
466 g
440 g
5 g
0 g
12 g
Nutrition Facts
Serving Size
466g
Servings
4
Amount Per Serving
Calories 572
Calories from Fat 143
% Daily Value *
Total Fat 16g
25%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 101mg
34%
Sodium 440mg
18%
Total Carbohydrates 63g
21%
Dietary Fiber 11g
44%
Sugars 5g
Protein 45g
Vitamin A
35%
Vitamin C
54%
Calcium
9%
Iron
21%
* 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 brown rice
  2. 1 lb, or 2 cups cooked rotisserie chicken
  3. 1 can (15 1/2 ounces) black beans, drained and rinsed
  4. 6 plum tomatoes, quartered lengthwise, seeded, and thinly sliced
  5. 1 jalapeno chile (seeds and ribs removed for less heat, if desired), minced
  6. 1/4 cup white-wine vinegar
  7. 3 tablespoons olive oil
  8. 1/2 teaspoon ground cumin
  9. Coarse salt and ground pepper
  10. 4 scallions, thinly sliced
Instructions
  1. Cook rice according to package instructions. Remove from the heat. Add chicken to pot and cover, allowing the heat in the rice to warm the chicken for 5 minutes. Move rice and chicken into a large bowl. Add beans, tomatoes, scallions, jalapeno, vinegar, oil and cumin. Season with salt and pepper, toss to combine and serve.
beta
calories
572
fat
16g
protein
45g
carbs
63g
more
A Healthy Hunger http://ahealthyhunger.com/
Crab Cakes with Gingered Bok Choy and Broccoli #2
Serves 4
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
277 calories
14 g
204 g
13 g
29 g
2 g
415 g
996 g
4 g
0 g
10 g
Nutrition Facts
Serving Size
415g
Servings
4
Amount Per Serving
Calories 277
Calories from Fat 113
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Cholesterol 204mg
68%
Sodium 996mg
41%
Total Carbohydrates 14g
5%
Dietary Fiber 5g
20%
Sugars 4g
Protein 29g
Vitamin A
122%
Vitamin C
282%
Calcium
31%
Iron
18%
* 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 lb lump crab meat
  2. 2 egg, beaten
  3. 2 T mayonnaise
  4. 2 tsp dijon mustard
  5. 1 Tbl fresh lemon juice
  6. 1 Tbl worschestershire sauce
  7. 2 tsp Old Bay seasoning
  8. 2 Tbl cilantro, chopped
  9. 1 cup plain whole wheat bread crumbs
  10. 2 scallions, minced
  11. 1 tbl canola oil
  12. 1 pound bok choy
  13. 1 pound broccoli
  14. 1 tablespoon vegetable oil, such as safflower
  15. 1 garlic clove, chopped
  16. 1 tablespoon finely grated fresh ginger
  17. 1 to 2 tablespoons soy sauce
Instructions
  1. Gently pick through the crab to make sure there are no shells or cartilage in the meat, and add to a small bowl.
  2. In another bowl combine the eggs, mayonnaise, mustard, lemon juice, worchestershire sauce, old bay, cilantro, bread crumbs and scallions and mix thoroughly. Add to the crab and gently fold to preserve the lumps of crab.
  3. Heat the oil in a sauté pan over medium heat. Form 8 cakes and gently fry in the oil, cooking for 2-3 minutes on each side until golden brown.
  4. for the vegetables: In a large skillet, boil 1/2 cup water. Add bok choy stalks and broccoli; cover. Simmer over medium-low until broccoli is bright green, 5 to 7 minutes. Uncover; cook on high until water evaporates, 2 to 4 minutes.
  5. Add bok choy leaves, oil, and garlic. Cook, tossing often, until garlic is fragrant, 2 minutes.
beta
calories
277
fat
13g
protein
29g
carbs
14g
more
A Healthy Hunger http://ahealthyhunger.com/
Pan Fried Chicken with Bean Mash #3
Serves 4
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
695 calories
12 g
218 g
40 g
71 g
12 g
412 g
628 g
3 g
0 g
24 g
Nutrition Facts
Serving Size
412g
Servings
4
Amount Per Serving
Calories 695
Calories from Fat 352
% Daily Value *
Total Fat 40g
61%
Saturated Fat 12g
62%
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 17g
Cholesterol 218mg
73%
Sodium 628mg
26%
Total Carbohydrates 12g
4%
Dietary Fiber 6g
24%
Sugars 3g
Protein 71g
Vitamin A
24%
Vitamin C
24%
Calcium
45%
Iron
32%
* 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 tablespoon olive oil, divided
  2. 1 lb chicken skinless, boneless breast fillets, trimmed
  3. sea salt and cracked black pepper
  4. ¼ cup oregano leaves
  5. 1 tablespoon white wine vinegar
  6. goat's cheese mash
  7. 1 cans cannellini beans, drained and rinsed
  8. 1 clove garlic, crushed
  9. 4 oz goat's cheese, crumbled
  10. 1 lemon
  11. Salt
  12. 1 pound trimmed green beans
  13. 1 1/2 tablespoons olive oil
Instructions
  1. To make the goat’s cheese mash, place the beans in a bowl and mash until smooth. Heat 1 tablespoon of oil, add the garlic and cook for 1–2 minutes. Add the beans and cook for a further 2–3 minutes or until heated through. Add the goat’s cheese and stir to combine. Set aside and keep warm.
  2. Place the remaining oil, chicken, salt and pepper in a bowl and toss to coat. Heat a large non-stick frying pan over medium heat. Add the chicken and cook for 4–5 minutes each side or until cooked through. Remove from the pan and keep warm. Add the oregano and vinegar to the pan and cook for a further 1–2 minutes or until the oregano is crispy. Place the chicken and goat’s cheese mash on plates and spoon over the oregano butter to serve.
  3. Grate the zest of 1/2 lemon, and squeeze 1 1/2 tablespoons lemon juice.
  4. 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.
beta
calories
695
fat
40g
protein
71g
carbs
12g
more
A Healthy Hunger http://ahealthyhunger.com/
Marinated Flank Steak Fajitas #4
Serves 4
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
575 calories
57 g
88 g
21 g
40 g
6 g
370 g
1045 g
8 g
0 g
13 g
Nutrition Facts
Serving Size
370g
Servings
4
Amount Per Serving
Calories 575
Calories from Fat 185
% Daily Value *
Total Fat 21g
32%
Saturated Fat 6g
29%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 88mg
29%
Sodium 1045mg
44%
Total Carbohydrates 57g
19%
Dietary Fiber 7g
30%
Sugars 8g
Protein 40g
Vitamin A
29%
Vitamin C
197%
Calcium
9%
Iron
30%
* 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 orange, juiced
  2. 2 limes, juiced
  3. 1 tablespoons olive oil
  4. 2 garlic cloves, roughly chopped
  5. 3 chipolte chiles, in adobo sauce
  6. 3 tablespoon roughly chopped fresh cilantro leaves
  7. 1 teaspoon ground cumin
  8. 1 teaspoon salt
  9. 1 lb pound flank steak, trimmed of fat cut into thirds or 8-inch pieces
  10. Salt and pepper
  11. 1 red bell peppers, thinly sliced
  12. 1/2 large onion, thinly sliced
  13. Lime juice
  14. 4 Whole wheat flour tortillas, warm
  15. 1/2 avocado, sliced
Instructions
  1. In a small measuring cup combine orange juice, lime juice, garlic, chilis, cilantro and cumin. Using an immersion blender, puree the marinade until smooth. Transfer to a re-sealable plastic bag and add the steak, seal and shake to coat. Refrigerate the beef for 2 to 4 hours to tenderize and flavor the beef.
  2. Preheat a ridged grill pan on high heat.
  3. Drain the marinade from the beef. Lightly oil the grill or grill pan. Season liberally with salt and freshly ground black pepper. Grill the steak over medium-high heat and cook for 4 minutes on each side and then transfer to a cutting board and let rest. Depending on the size of your grill pan you may need to cook in batches.
  4. Once the beef is off the grill pan and resting, add the bell peppers and onions tossed with lime juice and olive oil, if using. Grill the mixture for 7 to 8 minutes until the vegetables are just barely limp.
  5. While the peppers and onions are cooking, heat up the tortillas. Turn any free burners on a medium low flame. Place a tortilla on each flame and let it char about 30 seconds to 1 minute, flip the tortilla and repeat on the second side. Once heated and charred remove the tortilla to a clean tea towel and wrap to keep warm. Repeat until you have warmed all of your tortillas.
  6. You can also heat your tortillas in a microwave, lightly dampen a tea towel with some water, wrap the tortillas in the damp towel and heat in the microwave for about 1 minute. Check to see if they are warm, if not repeat the heating at 1 minute intervals until they are warm and pliable.
  7. Thinly slice the steak against the grain on a diagonal.
To serve
  1. Spread some avocado on a tortilla, top with a few slices of steak, peppers and onions, and salsa. Roll up the tortilla to enclose the filling.
  2. May also be served with sour cream and shredded cheese.
beta
calories
575
fat
21g
protein
40g
carbs
57g
more
A Healthy Hunger http://ahealthyhunger.com/
Lemon Shrimp with Creamed Corn and Parmesan #5
Serves 4
Print
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
391 calories
36 g
250 g
13 g
34 g
3 g
331 g
1422 g
7 g
0 g
9 g
Nutrition Facts
Serving Size
331g
Servings
4
Amount Per Serving
Calories 391
Calories from Fat 114
% Daily Value *
Total Fat 13g
20%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 250mg
83%
Sodium 1422mg
59%
Total Carbohydrates 36g
12%
Dietary Fiber 4g
14%
Sugars 7g
Protein 34g
Vitamin A
20%
Vitamin C
24%
Calcium
25%
Iron
9%
* 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. 3 tablespoons lemon juice
  2. 3 tablespoons dry white wine
  3. 2 teaspoons extra-virgin olive oil
  4. 3 cloves garlic, minced
  5. 1 pound medium shrimp, peeled and deveined
  6. 1 teaspoon extra-virgin olive oil
  7. 1 bay leaf
  8. 1/4 teaspoon crushed red pepper
  9. 1/4 teaspoon salt, or to taste
  10. 2 tablespoons chopped fresh parsley
  11. Directions
  12. 4 servings, about 3/4 cup each
  13. 1 tablespoons vegetable oil
  14. 1 lb corn kernels, frozen
  15. Coarse salt and freshly ground pepper, to taste
  16. 3/4 cup 2% milk
  17. 1 tablespoon cornstarch
  18. 1/4 cup homemade or low-sodium store-bought chicken stock
  19. 1 oz grated parmesan
Instructions
  1. Combine lemon juice, wine, 1teaspoon oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain well, reserving marinade.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley.
For the corn
  1. Heat oil in a large saute pan over medium-high heat until it starts to shimmer (but not smoke), about 2 minutes. Add corn, and cook, stirring occasionally, until soft and slightly browned, 7 to 8 minutes. Season with salt and pepper.
  2. In a small bowl add the cornstarch to the chicken stock and stir until smooth.
  3. Add milk and the stock, and cook, stirring constantly, until thickened slightly, 2 to 3 minutes.
  4. Serve immediately with the shrimp.
beta
calories
391
fat
13g
protein
34g
carbs
36g
more
A Healthy Hunger http://ahealthyhunger.com/

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