Meat and Main dish
Pork Chops and Balsamic Sauce
Red grapes and balsamic vinegar make up his fruity sauce. It is a delicious, guilt-free topping for the pork chops this recipe needs. In just about 25 minutes, you can have a delicious, healthy lunch or dinner. What you need: • 1 c of red grapes (seedless, halved) • 4 pieces of pork loin chops ( bone-in, sliced ¾ inch thick) • ¾ c apple cider or apple juice • ¼ c sliced onions (sliced thinly) • 1 clove of garlic (minced) • 1 tsp of honey • 1 tbsp of cornstarch • 1 tbsp of balsamic vinegar • ½ c chicken broth (low sodium) How you make it: Prepare the skillet by coating it with cooking spray and placing it over medium heat. Place the chops on the skillet until browned evenly on each side. Once done, remove the chops and set aside to rest. Grill garlic and onions for about 2 minutes. Pour the...
Steak Tacos and Strawberry Salsa
Even if you are diabetic, you can still enjoy your tacos. This recipe calls for flank steak and sweet strawberries. You can even multi-task by making the salsa while cooking the steak in just half an hour. What you need: • 1 lb of flank steak (trimmed) • ½ tsp of salt • ¾ tsp of ground pepper (divide this) • 1 tbsp of balsamic vinegar • 2 tsps of canola oil • The juice and zest of 1 lime • 1 tbsp of fresh mint (chopped) • 1 tsp of honey • 1 tbsp of cilantro (extra for serving) • ½ c of shallots (chopped finely) • Lime wedges (for serving) • 8 pieces of corn tortillas (warmed up) How you make it: Prepare your steak by seasoning it with salt and pepper. Get a cast-iron skillet and heat it over medium-high heat. Place the steak on it and leave it to cook on one side for three to four minutes....
Steak and Tomato Salad
The diabetic diet can still include steal as long as you choose a lean cut and accompany it with vegetables. This recipe is a combination of steak and tomatoes is the perfect healthy dinner to have perhaps a few times in a month. What you need: • ¼ c of Parmesan cheese (shavings) • 340 grams of sirloin steak (grilled, cut into bite-sized pieces) • Salt and pepper to taste • 4 c of arugula (torn pieces) • 1/3 c balsamic vinaigrette • 6 vine-ripened tomatoes (small, sliced) How you make it: Get a serving platter. Arrange the tomatoes and arugula on the platter. Drizzle them with some of the dressing. Place the steak pieces on the salad. Season with a bit of salt and pepper. Top with Parmesan cheese shavings. Enjoy with some a couple of slices of toasted whole grain wheat bread.
Sweet and Savory Chops with Mashed Potatoes
Pork is a healthy type of meat for diabetics as long as it is cooked healthily. In this recipe, you also get to enjoy delicious mashed sweet potatoes without the guilt. What you need: • ½ cup of whipping cream • 6 pieces of pork chops • 30 grams of butter • 3 tbsps of honey • Salt and pepper to taste • 3 tbsps of mustard • ½ cup of milk • 3 large sweet potatoes (you can substitute 5 small sweet potatoes) How you make it: In a medium mixing bowl, combine mustard and honey until you achieve a smooth marinade. Marinade your pork chops in the mixture. Make sure both sides of each chop are well-coated. Refrigerate until you’re ready to grill. Wash your sweet potatoes. Cut them into small pieces. Get a large pot. Place the sweet potatoes in the pot and fill it with water, just enough to cover th...
Healthy Chicken Nuggets
Commercialized chicken nuggets have always been considered as mystery meat. Most see them as unhealthy but when you make it yourself, you’re sure of what they’re made of. These nuggets are good for diabetics and should provide a grain-free and low-carb meal that contains only a handful of ingredients. What you need: • ½ tsp of pepper • 2 pieces of chicken breast (skinless and boneless) • ½ tsp of salt • ½ c of almond flour • 2 tbsps of extra virgin olive oil or coconut oil • 1 tbsp of Italian seasoning How you make it: Pre-heat your oven to 400 degrees or 200 degrees C. Line a large baking sheet with baking paper. Get a small bowl and in it, combine pepper, salt, almond flour, and Italian seasoning. Cut off and discard any fat from the chicken breasts. Slice them into 1-inch thick portions...
Healthy Boneless Pork Leg
Pork is a healthy source of protein when eaten in the right amounts and prepared in a healthy way. The pork leg is a good choice part because it is leaner than the meat found in the pig’s body. What you need: • ½ tsp of coarse salt or ¼ tsp of table salt • 3 ½ to 4-pound leg of pork (boneless) • 1 tsp of black pepper (cracked) • 1 tbsp of olive oil, coconut oil, or canola oil • 2 tsps of garlic (minced) • 1 tbsp of paprika • 2 tbsps of dried rosemary (crushed) • 1 tbsp of dried sage (crushed) How you make it: Pre-heat the oven to 350 degrees F or 177 degrees C. Prepare the pork by brushing its surface with oil. Get a small bowl and in it, combine rosemary, paprika, garlic, sage, salt, and pepper. Rub the mixture all over the pork leg. Place the pork on a rack. Then place the rack on a shal...
Roasted Pork with Cherry Salsa
Ingredients: a) For the roasted pork: • 2 tbsps of garlic salt • 3-pound boneless loin pork (single) • 2 tbsps black pepper (coarsely ground) b) For the salsa: • 2 tbsps cilantro (chopped) • 1/3 c of onion (chopped) • 1 ½ tbsps. vinegar • 1/3 c of green bell pepper (chopped) • 1/3 c of cherry jam • ½ tbsps. jalapeno (minced) • 1/3 c of dried cherries (chopped) How you make it: Pre-heat the oven to 350 degrees F or 177 degrees C. Rub the roast with garlic salt and pepper. Then, place it in a shallow pan. Roast it until the internal temperature reaches 145 degrees F or 63 degrees C. Rest for about 10 minutes before serving. In a medium bowl, combine green pepper, onion, dried cherries, vinegar, jalapeno, cilantro, and jam. Mix this well. (You can make this ahead.) Place in an airtight contai...
Healthy Salmon and Vegetables
We always eat with our eyes. This recipe is a colorful and healthy fish dinner that is no sweat to cook. Salmon is a good choice for the diabetic diet. You can even pair it with some quinoa or brown rice. What you need: • 1 medium red onion (cut into wedges, 1 inch) • 1 medium zucchini (halved lengthwise) • 2 yellow, orange, or red bell peppers (trimmed, seeded, halved) • ½ tsp of salt (divided) • ½ tsp of ground pepper • 1 tbsp of extra virgin olive oil or coconut oil • 1 piece of lemon (cut into 4 equal wedges) • ½ tsp of ground pepper • ¼ cup of fresh basil (sliced thinly) • 1 ¼ pound of salmon (fillets, sliced into 4) How to make it: Pre-heat your grill to medium high temperature. Get a pastry brush and coat the onion, zucchini, and peppers with oil and season with salt. Sprinkle peppe...
Grilled Salmon and Sauteed Kale
The salmon fillet in this recipe is treated with a delicious dry rub and is paired with sautéed shallots and kale. A simple yet tasty addition to the diabetic diet. What you need: • ½ tsp of dried thyme (crushed) • 1/8 tsp of cayenne pepper • 2 salmon fillets (1 inch in thickness) • 1/8 tsp of salt + a dash • 1 tbsp of shallots (chopped finely) • ¼ tsp of garlic powder • Lemon wedges • 1 small garlic clove (minced) • ½ tsp of lemon peel (fine shredded) • ½ tsp of olive oil or coconut oil • 6 ounces of fresh kale (torn with discarded stems) How to make it: Thaw the fish if it’s frozen. Rinse it thoroughly. Pat it dry with several paper towels. Set them aside. Get a small bowl and in it, combine garlic powder, thyme, cayenne pepper, and 1/8 tsp of salt. Sprinkle the mixture on the fillets ev...
Grilled Salmon and Blueberry Sauce
Fish and fruit have always been a good combination. Savory, fatty salmon is a good choice for diabetics. The natural sweetness of blueberries makes a great tasting sauce pairing for the fish. Have it with some brown rice and you have a balanced meal for lunch or dinner. What you need: • 1 tbsp of brown sugar (packed) or brown sugar substitute • 4 pieces of salmon fillets • 2 tbsps of apple cider vinegar or balsamic vinegar • 1 ½ c of blueberries (frozen or fresh) • 1 tsp of olive oil • 1 garlic clove (minced) • ¼ c of onion (chopped finely) • Chives (chopped) • 1 tsp of fresh ginger (grated) • 1/8 tsp of pepper (ground) • Cooking spray • ½ tsp of lemon peel (shredded finely) • 1/8 tsp of salt How you make it: Thaw the blueberries and fish if they are frozen. For the salmon: a. Rinse the fi...
Coq Au Vin
Ingredients 4-5 pounds of chicken. Deskinned thighs and legs or a mixture of the two. 2 tbsp olive oil Sea salt and fresh ground pepper 3 tbsp butter 3 tbsp flour 1 c pinot noir ( lots of people like burgundy but i don’t love it.) 1/2 c chicken broth 1/ pound fresh mushrooms probably like 1.5 cups cup of carrots, either chopped or baby ones half cup of chopped baby onion or pearl onions. ( i use the tops and all. your preference) 1/2 tsp fresh marjoram 1/2 tsp fresh thyme ( if you use dried use slightly less ) 2 cloves of garlic very finely chopped or garlic in oil from the jar about 1 teaspoon. 4 cups cooked noodles. 2 slices of crispy cooked bacon to crumble on top preheat the oven to 350. Salt and pepper the chicken and brown it in your olive oil. Then put it into a rectangle baking pan...
Mediterranean Pork and Coucous
1 Zucchini 4 ounce Grape Tomatoes ¼ ounce Thyme 2 green onions 2 clove Garlic 1 Lemon ½ can Chickpeas 1 teaspoon Paprika ¾ cup Couscous 1 can -2 cups chicken broth 2 tablespoon Olive Oil 1 tablespoon Butter Salt Pepper Trim zucchini, then cut into ½-inch cubes. Halve tomatoes lengthwise. Strip thyme leaves from stems; discard stems. Trim, then thinly slice scallions, keeping greens and whites separate. Mince or grate garlic. Halve lemon. Roast Veggies Toss zucchini, tomatoes, and half the thyme on a baking sheet with a drizzle of olive oil. Season with salt and pepper. Roast in oven at 425 until tender, about 20 minutes, tossing halfway through. Drain and rinse half the chickpeas from the box (use the rest as you like). Roast Chickpeas On another baking sheet, toss chickpeas and a drizzle ...
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