NORTHWOODS COOKS: Recipes Designed for Diabetics – Park Rapids Enterprise

NORTHWOODS COOKS: Recipes Designed for Diabetics - Park Rapids Enterprise

Changing eating habits can be the most challenging aspect of diabetes self-management.

Alicia Van Den Heuvel is a dietitian at Sanford Health in Bemidji. She shared some online recipes for people with diabetes.

“I also want to emphasize the importance of meeting with a registered dietitian,” she said. “We can help patients understand how diet or food affects their diabetes, as well as provide further education on specialist meal ideas, recipes, carbohydrate counting for blood sugar control, weight loss and ongoing support to help them cope with everyday challenges. This is usually a lifestyle change for people, and we want to help them have long-term success.”

Easy egg muffins

cooking spray with non-stick coating

1 cup thawed, pressed, frozen, chopped spinach

6 eggs

4 proteins

1/4 plain low-fat Greek yogurt

1/4 tsp. salt

1/4 tsp. black pepper

1/4 cup grated Parmesan cheese

Preheat the oven to 350 degrees. Spray each cup of a muffin tin with a non-stick spray. Add 1 heaping tablespoon of the thawed spinach to the bottom of each muffin tin in the muffin tin.

In a medium bowl, whisk together the eggs, egg whites, yogurt, salt and pepper. Divide the egg mixture evenly among the 12 muffin cups. Sprinkle each egg muffin with 1 teaspoon Parmesan cheese.

Place in the oven and bake for 20-25 minutes or until the eggs are slightly firm to the touch. Remove from oven and let cool for 5 minutes. Serve or store in an airtight container in the refrigerator for up to a week, or freeze and store in a freezer bag for up to 3 months.

To reheat from the refrigerator, place the muffin uncovered on a plate in the microwave for 30 seconds. To reheat frozen, place the muffin uncovered on a plate in the microwave for 1 minute.

Taco salad

1 small head of romaine lettuce, torn into small pieces

3 fresh tomatoes, diced

1 cup chopped green bell pepper

1/2 pound lean ground beef

1 small onion, chopped

1 garlic clove, peeled and quartered or 1/8 tsp. garlic powder

1 tsp. Mexican herbs, low in salt

1 15-5 oz. can of pinto beans, rinsed and drained

Optional: Salsa

Place lettuce in a large bowl. Add tomatoes and green pepper. Cook the ground beef thoroughly. Drain the fat and rinse.

Return the meat to the roasting pan. Add onion and garlic and cook until soft. Add Mexican spices and beans. Dish of lettuce on plates. Add the meat mixture. Serve with salsa if desired.

Sheet Pan Chicken, Green Beans and Potatoes

2 medium red potatoes, chopped small (2 cups total)

16 oz. chicken tenderloins

1 tsp. olive oil

10 oz. frozen sliced ​​green beans

4 tbsp. unsalted butter

1 tsp. Italian dressing mix

Preheat the oven to 400 degrees. Spray a 9-by-13-inch sheet pan with cooking spray. Place the raw chicken strips on 1/3 of the pan. Place the potatoes another 1/3 of the way into the pan. Finally, place the frozen green beans on the last 1/3 of the pan.

Bake for 20 to 30 minutes. Check the chicken for doneness after 20 minutes. Melt the butter and drizzle it all over the pan with chicken, potatoes and green beans. Sprinkle Italian dressing dry mix all over the pan.

Readers are invited to submit their favorite recipes for you to enjoy, along with a comment about what makes them special. Send recipes to [email protected]

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