Easy Lunch Ideas for Diabetes
You can create healthy lunches with your favorite foods while keeping your blood sugar in check. Include lean protein, low fat/fat free dairy, low fat, high fiber carbohydrate sources like fruit, vegetables, and whole grains. Start making healthier diabetes-friendly lunches. Try these lunch menus.
Lunch Menu #1
Roast Chicken Sandwich with Basil & Peppers (see recipe)
½ cup Sliced Strawberries
½ cup Meijer Fat Free Milk
Crystal Light On the Go Iced Tea
Lunch Menu #2
Chicken Satay (see recipe)
1/3 cup Brown Rice
½ cup or 9 Asparagus Spears
8 oz. Greek Plain Nonfat Yogurt
¼ cup Mango Slices
V8 Splash Diet Berry Blend
Lunch Menu #3
Sweet and Spicy Mandarin Salad (See recipe)
1 slice of Multigrain Baguette
1 cup Meijer Fat Free Milk
JELL-O Gelatin Sugar Free Strawberry
Roast Chicken Sandwich with Basil & Peppers
8 tsp. Meijer mustard
8 slices Pepperidge Farm® Whole Grain 15 Grain Bread
8 oz. thinly-sliced Meijer rotisserie chicken or roasted chicken
4 roasted red peppers, cut into strips
Fresh basil leaves
1. Spread the mustard on the bread slices. Divide the chicken, red peppers and basil evenly among 4 bread slices. Top with the remaining bread slices.
Recipe adapted from www.pepperidgefarm.com
Nutrition Information (per serving): 383 calories, 12g fat, 2g saturated fat, 69mg cholesterol, 847mg sodium, 47g carbohydrate, 6g fiber, 22g protein
2 cups nonfat plain Greek yogurt
2 tbsp. creamy peanut butter
2 tbsp. chopped cilantro
4 tbsp. lime juice
1 ¾ tsp. Truvia® natural sweetener spoonable
1 tbsp. low sodium soy sauce
1 tsp. lime zest
½ cup roasted unsalted peanuts
1 ½ lb. boneless, skinless chicken breasts cut into strips
20 wooden or bamboo skewers, soaked in water for 30 minutes
1. In a food processor, combine yogurt, peanut butter, cilantro, lime juice, Truvia natural sweetener, soy sauce and zest and blend until smooth and combined. Add peanuts and pulse until chunky but not completely smooth. Transfer to a bowl, cover and refrigerate for 1 hour or up to 6 hours.
2. Preheat broiler on high. Thread chicken pieces on skewers working in and out of the meat. Place on a greased sheet pan and broil for 3 to 5 minutes per side or until chicken is cooked. Can also be grilled on a grill pan for 5 minutes per side.
3. Serve satay on large platter with dipping sauce.
Recipe from www.truvia.com
Nutrition Information (per serving): 180 calories, 8g fat, 1.5g saturated fat, 40mg cholesterol, 150mg sodium, 8g carbohydrate, 1g fiber, 22g protein
Sweet and Spicy Mandarin Salad
2 (4.5 oz.) pouches Starkist Tuna Creations® Sweet and Spicy
½ cup sliced celery
1/3 cup sliced green onions, white and green parts
1 (11 oz.) can Mandarin Oranges, drained
4-5 cups salad greens
½ cup crispy Chow Mein noodles
1. In a large bowl, combine tuna, celery, onions, and oranges.
2. Add salad greens and toss again.
3. Top with Chow Mein noodles.
Recipe from www.starkist.com
Nutrition Information (per serving): 140 calories, 2.5g fat, 0g saturated fat, 25mg cholesterol, 220mg sodium, 15g carbohydrate, 3g fiber, 17g protein
For more diabetes-friendly recipes go to www.meijermealbox.com.
Fri, March 9, 2012
by Healthy Living Dietitians