Flavorful Fiber
Turkey Chili + Citrus Salad + Hot Chocolate = Flavorful Fiber
When you have diabetes, it's smart to befriend fiber, both soluble and insoluble. Fiber slows the release of sugar from the food you eat — minimizing blood sugar spikes — and it also helps you feel full longer without eating more. In addition, foods high in fiber provide significantly more nutrients per calorie. That's our goal with the following menu. We added lots of veggies to the chili to up its fiber and nutrient content, while substituting ground turkey breast for beef to reduce saturated fat. The beans add soluble fiber, which has the benefit of helping to reduce cholesterol. Serve the chili over brown rice for even more fiber. Just be sure to measure your portions carefully: 1 serving is a cup of chili with ½ cup of rice. If you skip the rice, you can up the chili to 1½ to 2 cups. Learn about the importance of incorporating a proper diet into your lifestyle.
Very Veggie Turkey Chili
- 2 Tbsp olive oil
- 1 cup chopped onions
- 1 cup chopped celery
- 3 cloves garlic, minced
- 1/2 cup chopped red bell pepper
- 2 cups carrots, cut into coins
- 1 lb ground turkey breast
- 2 Tbsp chili powder
- 1 tsp ground cumin
- 1/2 tsp ground allspice
- 1/4 tsp ground black pepper
- 2½ cups no-salt-added canned tomatoes in puree
- 2 cans (15.5 oz) no-salt-added dark red kidney beans
- Garnish: Dollop of fat-free sour cream or plain yogurt, avocado slices, and cilantro leaves
Heat the oil in an 8-quart pot. Add the onion, celery, garlic, red bell pepper, and carrots, and sauté for 5 minutes. Add the turkey and cook for 10 minutes. Add the chili powder, cumin, allspice, and black pepper, and combine well. Add the tomatoes. Simmer over low heat for 20 minutes. Add the beans, and heat through. Garnish with a dollop of fat-free sour cream or plain yogurt, a few slices of avocado, and some chopped cilantro leaves.
Makes 10 (1 cup) servings
Per serving: 192 cal, 18 g protein, 23 g carb, 4 g fat (1 g sat, 2 g mono, 1 g poly), 28 mg chol, 9.5 g fiber, 154 mg sodium
Cook Once for Multiple Meals. This chili recipe makes a big batch. If you are not joined by friends or family, freeze the extra servings to enjoy for another meal.
Romaine and Orange Salad
- 4 cups romaine lettuce, washed and coarsely chopped
- 2 navel oranges, peeled and sectioned
- 2 Tbsp apple cider vinegar
- 2 tsp sesame oil
- 1 clove garlic, minced
- 2 tsp toasted sesame seeds
Divide the washed and coarsely chopped romaine between 2 plates. Place the orange sections over the greens. In a small jar, combine the vinegar, sesame oil, and garlic. Mix well and pour half the dressing over each salad. Sprinkle a teaspoon of toasted sesame seeds over each salad.
Makes 2 servings
Per serving: 165 cal, 4 g protein, 26 g carb, 6 g fat, (1 g sat, 2 g mono, 3g poly), 0 mg chol, 7 g fiber, 13 mg sodium
How Sweet It Is!
Mexican Hot Chocolate
- 1 oz unsweetened chocolate
- 1/4 cup strong prepared coffee
- 1/2 tsp ground cinnamon
- Dash ground allspice
- 1½ cups skim milk
- 3/4 tsp vanilla
- 2 to 3 tsp Splenda
- Fat-free whipped topping
In a small heavy saucepan, add the chocolate and coffee and heat until the chocolate melts and the mixture is smooth, about 2 minutes. Add the cinnamon and allspice. Slowly add the milk, stirring with a wooden spoon. When the mixture is hot, mix in the vanilla. Pour into 2 mugs. Add Splenda to sweeten. Top with a dollop of whipped topping and serve.
Makes 2 (3/4 cup) servings
Per serving: 167 cal, 8 g protein, 18 g carb, 9 g fat (5.3 g sat, 3 g mono, 0.3 g poly), 3 mg chol, 3 g fiber, 98 mg sodium
Patient Tools
-
Daily Glucose Tracker
Use this handy grid to record glucose levels quickly and easily. -
Exercise Journal
People with diabetes say that they are more likely to remain motivated when they keep track of their physical activity. This simple, easy-to-use tool can help. - View More Patient Tools >>>