3 Delicious Recipes for Managing Diabetes | NYC Health + Hospitals

3 Delicious Recipes for Managing Diabetes

If you have diabetes, eating healthier foods and watching your portion sizes are important for controlling your blood sugar levels. But what does a healthy plate look like?

You can use this simple method to build a healthy meal every time:

  • Fill ½ of your plate with vegetables
  • Fill ¼ of your plate with a starchy food
  • Fill ¼ of your plate with protein

Marie Telusma, LPN and Instructor at the Diabetes Resource Center at NYC Health + Hospitals/Kings County offers these delicious recipes to build a healthy plate with Grilled Salmon; Sautéed Mixed Veggies; and Roasted Red Potatoes.

Sautéed Mixed Veggies (½ of your plate)

Ingredients:

  • 2 garlic cloves, minced
  • 2 cups broccoli florets, cubed zucchini, or a combination of both
  • 8-10 Brussel sprouts, trimmed and halved
  • 1 small tomato, diced
  • ¼ teaspoon of salt
  • ⅛ teaspoon red pepper flakes (or to taste)
  • Cooking spray

Directions:

  • Add cooking spray to a heated skillet over medium heat. Add garlic and cook until fragrant, for about a minute or so. Add the broccoli/zucchini, Brussel sprouts and tomato to the skillet. Season with salt and red pepper flakes.
  • Stir the mixture and cover the skillet for about 5 minutes to brown the Brussel sprouts on one side. Uncover, stir the mixture, and then cover the skillet for another 5 minutes or so, until the Brussel sprouts are brown on the sides.

Grilled Salmon (¼ of your plate)

Ingredients:

  • 1 salmon steak (4 ounces is a serving)
  • lemon juice
  • vinegar
  • ¼ teaspoon of Old Bay Less Sodium Seasoning
  • olive oil

Directions:

  • Baste salmon steak with a mixture of lemon juice and vinegar. Use a 1:1 ratio.
  • Season both sides of the salmon steak with the Old Bay Less Sodium Seasoning. Cover and put in refrigerator to marinate for an hour.
  • Lightly coat the salmon with olive oil and grill the salmon steak for about 4 minutes on each side.

Roasted Red Potatoes (¼ of your plate)

Ingredients:

  • 1.5 pounds baby red potatoes, quartered
  • 2 tablespoons olive oil
  • 2 tablespoons chopped fresh rosemary
  • Salt and ground pepper

Directions:

  • Preheat oven to 425 degrees. Toss the potatoes with the olive oil and rosemary. Spread the potatoes in a single layer on a baking sheet.
  • Roast, stirring once halfway through cooking, until potatoes are golden brown and crisp outside and tender inside, about 30 minutes.

Recipe excerpted from: Martha Stewart

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WE ALWAYS PUT PATIENTS FIRST