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Two, Easy-to-Make, Low-Cost Recipes for People who have Diabetes
Low-Cost and Easy-to-Make Recipes
These dishes taste good and are easy to make. Try them for yourself. These recipes are approved by registered dietitians for people who have diabetes. These are delicious and nutritious meals for everyone.
Delicious Halibut Dinner
Recipe: Halibut Fish with Peppers
1 lb. halibut (cut into 4 - 1/2" thick ) fillets
1 and 1/4 cups of low sodium or no sodium chicken broth
One medium-size red bell pepper, cut into strips
One medium-size yellow bell pepper, cut into strips
1/4 cup sliced green onions
1/2 cup diced yellow onions
1/8 teaspoon black pepper
Two teaspoons grated lemon peel
One tablespoon lemon juice
Two teaspoons cornstarch
2 cups cooked couscous
Use a 10" non-stick skillet. Combine the onion, 1 cup of chicken broth, grated lemon peel, and black pepper. Cook over medium-high heat, and bring food to a boil.
Next, add the pieces of halibut - carefully.
Then, place red and yellow strips of peppers on top of the halibut. Cook over medium-low heat, bring food to a simmer again.
Cover the skillet, and let food continue to simmer for 7 to 8 minutes, or until the fish flakes easily - when using a fork.
You can use a slotted ladle to bring the fish and peppers to a plate. This way, you can leave the liquid juices in the skillet.
Then, measure the liquid, and add enough chicken broth - to make 3/4 cup.
Then, cover the halibut and peppers with foil wrap, to keep them warm.
In a small bowl, stir together the remaining broth, cornstarch, and lemon juice.
Stir the liquid in the skillet. Cook and stir over medium high heat, until mix comes to a boil, and is slightly thickened.
Then, it is ready for you to stir in green onion.
Next, spoon in the couscous onto 4 serving plates. Arrange the halibut, with the peppers on top. Pour lemon mixture over everything.
This meal makes 4 delicious servings, which is 1 piece of halibut fish, 1/4 cup sauce, and 1/2 cup peppers per serving.
Curried Chicken and Vegetable Stew
Recipe: Curried Chicken and Vegetable Stew
1 lb. boneless, skinless chicken breasts, cut into 1/2" cubes
Two medium carrots, cut into halves lengthwise, then cut crosswise into 1" slices
2 medium turnips, cut into 1" pieces
1 medium size onion, chopped
1 14 ounces can of salt-free, diced tomatoes
1/4 cup salt-free tomato paste
3 1/3 cups fat-free, no sodium or low sodium, chicken broth
One tablespoon of curry powder
First, coat a large saucepan with non-stick, cooking spray.
Then, heat the saucepan with cooking spray over medium heat.
Then, cook the chicken, occasionally stirring, for 10 minutes or until chicken is lightly browned.
Then, add curry powder. Cook, and stir for 1 minute.
Next, stir in the broth, tomatoes with their juices, carrots, turnips, onions, and tomato paste. Bring food to a boil. Then, reduce the heat. Cover, and let simmer for 15 minutes or until veggies are tender, and stir occasionally.
This meal makes six servings, at about 1 cup per serving.
American Diabetes Association. (2010). Diabetic Cooking.