Chicken and Black Bean Burritos

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This is a quick and flavorful diabetic friendly meal that is packed with protein, fiber and healthful nutrients making this a complete meal that anyone can enjoy!

Ingredients

1 avocado mashed
4 large whole wheat tortillaslow-carb
½ cup pico de galloor your favorite salsa
2 cups cooked chicken breastsliced or shredded
1 cup black beansno-salt added, rinsed and drained
6 tbsp cheddar cheesereduced-fat, shredded
1 cup tomatodiced
½ cup frozen corn kernelsthawed and drained
1 cup red pepperthinly sliced
1 cup leaf lettuce chopped

Directions

Spread 3 Tbsp. mashed avocado on 1 tortilla. Top with 2 Tbsp. pico de gallo, ½ cup chicken, ¼ cup black beans, 1 ½ Tbsp. cheese, ¼ cup lettuce and ¼ cup diced tomatoes.

Fold into burrito. Repeat procedure for remaining 3 burritos.

Stuffed Bell Peppers

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Managing your diabetes doesn’t mean you no longer can enjoy foods that you love or crave. Try our diabetic friendly stuffed peppers for a healthier version of your favorite meal!

Ingredients

4 medium-sized green peppersor red and orange
½ lb extra-lean ground beef
½ cup white onionfinely chopped
1 cup canned whole tomatoesdrained
1 cup wild ricepre-cooked
1 tbsp Worcestershire sauce
½ tsp Italian seasoning
½ cup mozzarella cheese
non-stick cooking spray
pepperto taste
saltto taste

Directions

Slice off stem end of peppers and remove and discard seeds and membranes.

Submerge the peppers in a pot of boiling water and cook for 5 to 10 minutes; drain.

Brown ground beef and onion in a nonstick skillet over medium heat. Drain and pat dry with paper towels. Return meat mixture to skillet. Add tomatoes, breaking them into pieces with cooking spoon, and cook until liquid evaporates. Remove meat mixture from heat; stir in pre-cooked wild rice, Worcestershire sauce, and Italian seasoning.

Preheat oven to 350°F. Spoon 1/2-cup portions of rice mixture into peppers; sprinkle evenly with cheese. Place peppers in a baking dish coated with cooking spray.

Bake for 20 minutes or until lightly browned.

Savory Cauliflower Pancakes by Stephanie Olzinski, RDN

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If your looking for something healthy and savory, you’ve got to try these cauliflower pancakes that go great with a cool dollop of low fat plain Greek yogurt on the side. Cauliflower is quickly becoming the star of many dishes which is great because it’s so easy to prepare and absorbs all the flavors you add to it. The best part is that cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins.

Ingredients

2 whole eggs
2 egg whites
2 lbs package frozen caulifloweror 1 fresh head , steamed and drained
2 tbsp whole wheat flour
sea salt
black pepper
2 tbsp extra virgin olive oil

Directions

If using frozen cauliflower, let thaw. Put in colander and squeeze out the liquid. Process eggs and onion in food processor and add cauliflower, flour, and seasonings until finely chopped; do not over process.

Wipe a non-stick frying pan with a paper towel dipped in oil and spray the pan with non-stick cooking spray. Put on low heat, wait until hot and drop batter by tablespoonfuls into pan. Brown on both sides.

Tip for frying: With each new batch, spray the pan with nonstick cooking spray and/or wipe the pan with oil occasionally. These pancakes need to be fried for a long time until they are cooked through, or they will fall apart when flipped.

Notes: You can substitute broccoli or spinach for cauliflower.

Roasted Brussels Sprouts with Cranberries

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Not only are these leafy vegetables in season right now but they’re low in calories and high in many nutrients such as fiber, vitamin K and vitamin C. Did you know that these little cruciferous vegetables may help maintain healthy blood sugar levels? This is likely due to their high fiber content. This recipe is simple to make and is a crowd pleaser!

Ingredients

1 lb Brussels sproutstrimmed and cut in half
2 tbsp olive oil
2 tbsp balsamic vinegar
⅓ cup dried cranberries
¼ tsp black pepper
non-stick cooking spray

Directions

Preheat oven to 400F. Spray a baking sheet with cooking spray.

In a medium bowl, add remaining ingredients and mix well.

Pour Brussels sprouts on baking sheet.

Bake for 25-30 Minutes; toss once during baking.

To plate this dish, grab a large plate that has a lip on the sides so it’s almost a serving bowl. Gently pour everything into the bowl and serve with a nice large spoon on the side.

Notes: If you plan on bringing this to a holiday potluck, make a double batch of this recipe. It’s fun to make holiday themed recipe cards to set alongside the dish so that if anyone loves it and wants to make it at home, all they’ll have to do is grab a recipe card.

Inspired by: <a href="https://www.diabetesfoodhub.org">www.diabetesfoodhub.org</a>