Dinner recipes may be one of the biggest challenges for diabetics. Because they are typically loaded in carbs, you have to watch what and how much you eat.
But you have plenty of options available. And you don’t need to sacrifice taste for a healthy, diabetic-friendly dinner.
One of the main things to consider when looking at diabetes dinner recipes is keeping to healthy ratios. According to the American Diabetes Association (ADA), creating a healthy plate includes:
- ½ non-starchy vegetables
- ¼ lean protein
- ¼ whole grains or starchy foods
- a little fruit or dairy
Incorporating foods that have special benefits for diabetics is a bonus to look for in any dinner recipe. Diabetes may control a large part of your eating habits. But you can still choose ingredients that you find delicious.
Healthy Dinner Recipes for Diabetics
Need some help planning the next dinner? Take a look at these three dinner ideas for diabetics. Dinner recipes may also be modified to suit your needs and preferences.
1 – Linguine with Escarole and Shrimp
As a diabetic, can you have pasta for dinner? Of course, you can. Just make sure that you use whole grain pasta and watch your portion control.
Escarole, the star veggie in this dish, is a bitter green with loads of nutrition. It’s low calorie and high in fiber, calcium iron, vitamin A, and vitamin C.
Ingredients:
- 8 ounces 100% whole-wheat linguine
- 1 pound shrimp
- 16 cups escarole or chard leaves, thinly sliced
- 1/2 cup white wine
- 1/4 cup clam juice
- 4 teaspoons extra-virgin olive oil, divided
- 1/4 teaspoon black ground pepper, plus more for taste
- 3/4 teaspoon salt, divided
- 1 pint cherry tomatoes, halved
- 2 tablespoons garlic, minced
- 1 teaspoon cornstarch
- 1 tablespoon lemon juice
- 1 lemon wedges, for garnish
2 – Marinated Turkey Breast
Turkey breast is high in protein and full of flavor. Add in a marinating sauce and it’s sure to be a family favorite. It’s also fast with very minimal kitchen work.
The marinade also contains both balsamic vinegar and olive oil. They both have positive benefits to general health like reducing blood sugar levels and glucose management.
Try it over a bed of brown rice or quinoa. Or go completely vegetarian with grilled veggies or a salad on the side.
Ingredients:
- 6.5 oz. turkeybreast
- 1 tsp. oliveoil
- 1½ tsp. balsamicvinegar
- ¼ tsp. thyme
- ¼ tsp. garlicpowder
- ¼ tsp. driedbasil
- ¼ tsp. pepper
Mix the spices, balsamic vinegar, and olive oil together in a bowl. Cut the turkey breast into bite-sized pieces or strips. Add the turkey breast to the marinade mixture and cover in the fridge for at least 20 minutes. Pan fry in a skillet until cooked thoroughly.
3 – Poached Salmon in Citrus Juice with Asparagus
Fatty fish, such as salmon, help lower blood fat and promote heart health. And they are considered a good choice for a well-balanced diabetic diet.
In addition, asparagus is considered a superfood for the diabetic diet. It is a non-starchy veggie that may go a long way to keeping you full longer.
Ingredients:
- 4 skinless salmon fillets
- 1 pound asparagus
- 2 tablespoons fresh parsley
- 1 tablespoon melted butter
- 1 lemon
- 1 orange
- 1 cupwater
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Freshparsley leaves (optional)
Final Thought
Turn all your dinner recipes diabetes-friendly with a few simple tweaks. Substituting starchy carbs with non-starchy veggies, or adding olive oil or balsamic vinegar to the sauce can turn a simple meal into a diabetic-ready one.
