Diabetic Friendly Menus: May 2

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  1. Mediterranean Shrimp and Israeli Couscous
  2. Greek Chicken Meatballs
  3. Pork Tenderloin with Mustard Sauce and Broccoli
  4. Honey Mustard Chicken and Roasted Sweet Potatoes
  5. Farro, Shrimp and Tomato Risotto
Easy To Print-Recipes May 2
Mediterranean Shrimp and Israeli Coucous #1
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
376 calories
32 g
252 g
10 g
33 g
3 g
339 g
1550 g
5 g
0 g
5 g
Nutrition Facts
Serving Size
339g
Servings
4
Amount Per Serving
Calories 376
Calories from Fat 87
% Daily Value *
Total Fat 10g
15%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 252mg
84%
Sodium 1550mg
65%
Total Carbohydrates 32g
11%
Dietary Fiber 4g
14%
Sugars 5g
Protein 33g
Vitamin A
39%
Vitamin C
108%
Calcium
22%
Iron
12%
* 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 fresh or frozen medium shrimp
  2. Nonstick cooking spray
  3. 1 14 1/2 - ounce can no-salt-added diced tomatoes, drained
  4. 1 cup sliced zucchini
  5. 1 large red sweet pepper, chopped (1 cup)
  6. 1/2 cup dry white wine or reduced-sodium chicken broth
  7. 2 cloves garlic, minced
  8. 8 pitted Kalamata olives, coarsely chopped
  9. 1/4 cup chopped fresh basil
  10. 1 tablespoon olive oil
  11. 1 1/2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
  12. 1/4 teaspoon salt
  13. 4 ounces whole wheat Israeli couscous,cooked according to package directions
  14. 2 ounces reduced-fat feta cheese, crumbled
Instructions
  1. Thaw shrimp, if frozen. Peel and devein shrimp; cover and chill until ready to use.
  2. Warm a medium skillet over medium heat and prepare with cooking spray. Add the 2 cloves of garlic and cook for 2 minutes until softened. Add zucchini, peppers and olives and cook for 2 minutes, stirring. Add the wine and cook for 2-3 minutes until mostly evaporated. Add the diced tomatoes and simmer for 10 minutes.
  3. Meanwhile cook the pasta. Add the basil and rosemary, cook for 2 minutes, then add the shrimp and cook for 5 minutes or until the shrimp are cooked through. Add salt to taste.
  4. Place cooked pasta in a serving bowl and top with shrimp. Sprinkle top with feta cheese.
beta
calories
376
fat
10g
protein
33g
carbs
32g
more
A Healthy Hunger http://ahealthyhunger.com/
Greek Chicken Meatballs #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
558 calories
38 g
192 g
28 g
40 g
9 g
433 g
932 g
10 g
0 g
17 g
Nutrition Facts
Serving Size
433g
Servings
4
Amount Per Serving
Calories 558
Calories from Fat 249
% Daily Value *
Total Fat 28g
43%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 13g
Cholesterol 192mg
64%
Sodium 932mg
39%
Total Carbohydrates 38g
13%
Dietary Fiber 3g
11%
Sugars 10g
Protein 40g
Vitamin A
14%
Vitamin C
19%
Calcium
27%
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. 3 garlic cloves, minced
  2. 1 egg, lightly beaten
  3. 1/3 cup minced white onion
  4. 1/4 cup panko breadcrumbs
  5. 1-1/2 teaspoons dried oregano
  6. 1 teaspoon dried mint
  7. 1/2 teaspoon kosher salt
  8. 1 pound ground chicken
  9. Yogurt Sauce
  10. 1 cup Greek yogurt
  11. 2 tablespoons chopped fresh parsley
  12. 1 tablespoon chopped fresh dill
  13. 1/4 teaspoon ground black pepper
  14. 1/2 medium cucumber, chopped
  15. 1 tomato, chopped
  16. 1/2 red onion, chopped
  17. 1 tablespoon olive oil
  18. 3 tablespoons red wine vinegar
  19. 1/4 cup feta cheese
  20. 4 whole wheat flatbreads
Instructions
  1. Prepare Meatballs: Preheat oven to 350˚. Spray rimmed baking pan with cooking spray. In large bowl, stir together garlic, egg, onion, breadcrumbs, oregano, mint and salt. Add chicken and stir (or mix with hands) until just combined. Do not overmix. Using hands, gently form into golf ball-sized meatballs and place on prepared baking pan.
  2. Bake meatballs 18 to 20 minutes or until lightly browned and internal temperature reaches 165˚.
  3. Meanwhile, prepare Yogurt Sauce: In small bowl, stir together yogurt, parsley, dill and pepper. Salt to taste.
  4. Make the cucumber relish: add cucumber, tomato, onion, oil and vinegar to a medium bowl and toss. Add feta cheese and season with fresh black pepper.
  5. Serve with flatbreads.
beta
calories
558
fat
28g
protein
40g
carbs
38g
more
A Healthy Hunger http://ahealthyhunger.com/
Pork Tenderloin with Mustard Sauce and Broccoli #3
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
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.
beta
calories
336
fat
12g
protein
38g
carbs
19g
more
A Healthy Hunger http://ahealthyhunger.com/
Honey Mustard Chicken and Roasted Sweet Potatoes #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
511 calories
31 g
233 g
23 g
44 g
6 g
438 g
350 g
14 g
0 g
15 g
Nutrition Facts
Serving Size
438g
Servings
4
Amount Per Serving
Calories 511
Calories from Fat 208
% Daily Value *
Total Fat 23g
36%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 11g
Cholesterol 233mg
78%
Sodium 350mg
15%
Total Carbohydrates 31g
10%
Dietary Fiber 5g
20%
Sugars 14g
Protein 44g
Vitamin A
166%
Vitamin C
18%
Calcium
6%
Iron
16%
* 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 lb skinless, bone-in chicken thighs
  2. Kosher salt and freshly ground pepper
  3. 1 tablespoon extra-virgin olive oil
  4. 1 large onion, cut into large chunks
  5. 2 cooking apples (such as Cortland), cut into chunks
  6. 1 cup low-sodium chicken broth
  7. 2 to 3 tablespoons honey mustard
  8. 1 1/2 teaspoons unsalted butter, softened
  9. 1 tablespoon all-purpose flour
  10. 1 to 2 tablespoons roughly chopped fresh parsley
  11. 1/2 lb sweet potatoes, peeled and sliced into thin rounds
  12. 1 tablespoon olive oil
  13. 1 clove garlic, minced
Instructions
  1. Preheat the oven to 450 degrees F.
  2. Toss the sweet potatoes with oil, garlic and a pinch of salt and pepper. Spread out onto baking sheet and place into the oven. Roast until browned, 15-20 minutes, depending on thickness.
  3. Season the chicken with salt and pepper. Heat the olive oil in a large ovenproof skillet over medium-high heat. Working in batches if necessary, add the chicken, flesh side down, and cook until golden, about 6 minutes. Flip and cook 2 to 3 more minutes, then transfer to a plate. Pour off all but 2 tablespoons of the drippings.
  4. Add the onion and apples to the skillet and season with salt and pepper. Cook until slightly softened, about 4 minutes. Mix the broth with the mustard, then add to the skillet and bring to a boil. Arrange the chicken, flesh side up, in the skillet. Transfer to the oven and roast until the chicken is cooked through, 15 to 20 minutes.
  5. Mix the butter and flour to form a paste. Use a slotted spoon to transfer the chicken, apples and onion to plates. Bring the pan juices to a simmer, whisk in about half of the butter-flour mixture and boil to thicken, 2 minutes. Continue to cook, adding more of the butter-flour mixture as needed to make a slightly thick gravy. Season with salt and pepper. Pour over the chicken and sprinkle with parsley. Serve with the sweet potatoes.
beta
calories
511
fat
23g
protein
44g
carbs
31g
more
A Healthy Hunger http://ahealthyhunger.com/
Farro, Shrimp and Tomato Risotto #5
Serves 4
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Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr
Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr
385 calories
53 g
239 g
4 g
38 g
1 g
558 g
1159 g
11 g
0 g
3 g
Nutrition Facts
Serving Size
558g
Servings
4
Amount Per Serving
Calories 385
Calories from Fat 37
% Daily Value *
Total Fat 4g
7%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 239mg
80%
Sodium 1159mg
48%
Total Carbohydrates 53g
18%
Dietary Fiber 10g
40%
Sugars 11g
Protein 38g
Vitamin A
62%
Vitamin C
73%
Calcium
20%
Iron
26%
* 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. 28 oz unsalted diced tomatoes with juices
  2. 2 large leeks, thinly sliced (white and light green parts only)
  3. 1 large bulb fennel, cored and thinly sliced
  4. 1 cups farro, rinsed
  5. 1 1/2 cups low-sodium chicken broth
  6. 2 tbsp unsalted tomato paste
  7. 1 lb medium shrimp, peeled and deveined, thawed if frozen
  8. 2 tbsp chopped fresh flat-leaf parsley leaves
Instructions
  1. In a large saucepan, add tomatoes, leeks, fennel, farro, broth, tomato paste and 1/2 cups water; stir to break up tomato paste. Cover and cook over medium low heat until the faro is cooked, about 40 minutes.
  2. Remove lid, add shrimp and stir to combine. Replace lid and continue cooking for an additional 10 minutes, until shrimp are pink and opaque throughout, stirring once after 5 minutes of cooking. Divide among serving bowls and garnish with parsley.
beta
calories
385
fat
4g
protein
38g
carbs
53g
more
A Healthy Hunger http://ahealthyhunger.com/

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