Recipes

Our Monthly Picks

April

Breakfast

Baked Oatmeal

Number of servings

Serves 8

  1. DASH diet

  2. Heart-healthy

  3. Weight management

  4. Plant-based

  5. Meatless

  6. Diabetes meal plan

Ingredients

  1. 1 tablespoon canola oil

  2. 1/2 cup unsweetened applesauce

  3. 1/3 cup brown sugar

  4. Egg substitute equivalent to 2 eggs, or 4 egg whites

  5. 3 cups uncooked rolled oats

  6. 2 teaspoons baking powder

  7. 1 teaspoon cinnamon

  8. 1 cup skim milk

Directions

In a good-sized bowl, stir together oil, applesauce, sugar and eggs. Add dry ingredients and milk. Mix well.

Spray a 9-by-13 baking pan generously with cooking spray. Spoon oatmeal mixture into pan. Bake uncovered at 350 F for 30 minutes.

Nutritional info per serving

Serving size: About 3/4 cup

  • Total carbohydrate34 g

  • Dietary fiber4 g

  • Sodium166 mg

  • Saturated fat1 g

  • Total fat4 g

  • Potassium235 mg

  • Cholesterol1 mg

  • Protein8 g

  • Monounsaturated fat2 g

  • Calories209

  • Trans fatTrace

  • Added sugars6 g

  • Total sugars9 g

Dinner

Baked Macaroni W/Red Sauce

Number of servings

Serves 6

  1. DASH diet

  2. Low-sodium

  3. Heart-healthy

  4. Weight management

  5. Healthy-carb

  6. Diabetes meal plan

  7. High-fiber

Ingredients

  1. 1/2 pound extra-lean ground beef

  2. 1 small onion, diced (about 1/2 cup)

  3. 1 box (7 ounces) whole-wheat elbow macaroni

  4. 1 jar (15 ounces) reduced-sodium spaghetti sauce

  5. 6 tablespoons Parmesan cheese

Directions

Heat the oven to 350 F. Lightly coat a baking dish with cooking spray.

In a nonstick frying pan, cook ground beef and onion until the meat is browned and the onion is translucent. Drain well and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente, 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Add the cooked pasta and spaghetti sauce to the meat and onions. Stir to mix evenly. Spoon the mixture into the prepared baking dish. Bake until bubbly, about 25 to 35 minutes.

Divide the macaroni among individual plates. Sprinkle each with 1 tablespoon Parmesan cheese. Serve immediately.

Nutritional info per serving

Serving size: About 1 cup

Cholesterol32 mg

  • Calories269

  • Sodium125 mg

  • Total fat9 g

  • Total carbohydrate32 g

  • Saturated fat3 g

  • Dietary fiber4 g

  • Trans fatTrace

  • Total sugars6 g

  • Monounsaturated fat3 g

  • Added sugars0 g

  • Protein15 g

Lunch

Philly Steak Sandwich

Number of servings

Serves 2

  1. Heart-healthy

  2. Weight management

  3. Diabetes meal plan

  4. High-fiber

Ingredients

  1. 1/2 green pepper, thinly sliced

  2. 1/2 small onion, thinly sliced

  3. 6 ounces lean roast beef, shaved

  4. 2 whole-wheat buns

  5. 1/4 cup cheddar cheese, shredded

Directions

Heat the oven to 350 F. Lightly coat a baking pan with cooking spray. Spray a frying pan with cooking spray.

Over medium heat, saute the peppers and onions until they soften, 3 to 5 minutes. Add the roast beef and saute for an additional 2 to 3 minutes.

Place 1/2 of the roast beef mixture on the bottom half of each bun. Place in the prepared baking dish. Top each bun with 2 tablespoons of the cheese. Bake until the cheese has melted, 2 to 4 minutes. Remove and add the top of bun and serve.

Nutritional info per serving

Serving size: 1 sandwich

  • Calories350

  • Total fat14 g

  • Saturated fat6 g

  • Trans fat0.5 g

  • Monounsaturated fat5 g

  • Cholesterol85 mg

  • Sodium323 mg

  • Total carbohydrate23 g

  • Dietary fiber3 g

  • Total sugars8 g

  • Added sugars0 g

  • Protein33 g

Recipes

Our Monthly Picks

February

Breakfast

Cinnamon French Toast

Number of servings

Serves 2

  1. DASH diet

  2. Heart-healthy

  3. Weight management

  4. Low-fat

  5. Plant-based

  6. Meatless

  7. Diabetes meal plan

Ingredients

  1. 4 egg whites

  2. 1 teaspoon vanilla

  3. 1/8 teaspoon ground nutmeg

  4. 4 slices cinnamon bread

  5. 1/4 teaspoon ground cinnamon

  6. 1/4 cup maple syrup

Directions

In a small bowl, combine the egg whites, vanilla and nutmeg. Whisk to mix evenly. Dip the bread into the egg mixture, coating both sides.

Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, add the bread. Sprinkle with cinnamon. Cook until both sides are golden brown, about 4 to 5 minutes on each side.

Place 2 slices of French toast on warmed individual plates. Add 1 teaspoon powdered sugar and 2 tablespoons maple syrup to each. Serve immediately.

Nutritional info per serving

Serving size: 2 slices

  • Total fat3 g

  • Calories299

  • Protein11 g

  • Cholesterol0 mg

  • Total carbohydrate57 g

  • Dietary fiber< 1 g

  • Monounsaturated fat Trace

  • Saturated fat Trace

  • Trans fat0 g

  • Sodium334 mg

  • Added sugars17 g

Lunch

Philly Steak Sandwich

Number of servings

Serves 2

  1. Heart-healthy

  2. Weight management

  3. Diabetes meal plan

  4. High-fiber

Ingredients

  1. 1/2 green pepper, thinly sliced

  2. 1/2 small onion, thinly sliced

  3. 6 ounces lean roast beef, shaved

  4. 2 whole-wheat buns

  5. 1/4 cup cheddar cheese, shredded

Directions

Heat the oven to 350 F. Lightly coat a baking pan with cooking spray. Spray a frying pan with cooking spray.

Over medium heat, saute the peppers and onions until they soften, 3 to 5 minutes. Add the roast beef and saute for an additional 2 to 3 minutes.

Place 1/2 of the roast beef mixture on the bottom half of each bun. Place in the prepared baking dish. Top each bun with 2 tablespoons of the cheese. Bake until the cheese has melted, 2 to 4 minutes. Remove and add the top of bun and serve.

Nutritional info per serving

Serving size: 1 sandwich

  • Calories350

  • Total fat14 g

  • Saturated fat6 g

  • Trans fat0.5 g

  • Monounsaturated fat5 g

  • Cholesterol85 mg

  • Sodium323 mg

  • Total carbohydrate23 g

  • Dietary fiber3 g

  • Total sugars8 g

  • Added sugars0 g

  • Protein33 g

Dinner

Barbecue Chicken Pizza

Number of servings

Serves 4

  1. DASH diet

  2. Weight management

  3. Healthy-carb

  4. Diabetes meal plan

  5. High-fiber

Ingredients

  1. 1 cup tomato sauce, no salt added

  2. One 12-inch thin, whole-grain pizza crust

  3. 1 green pepper, cut into rings

  4. 1 tomato, sliced

  5. 1 cup mushrooms, sliced

  6. 4 ounces cooked chicken breast, sliced about 1-inch thick, with all visible fat removed

  7. 4 tablespoons barbecue sauce

  8. 1 cup shredded, reduced-fat mozzarella cheese (about 4 ounces)

Directions

Heat the oven to 400 F.

Spread the sauce evenly over the pizza crust. Add the pepper, tomato, mushrooms and chicken. Drizzle barbecue sauce over the pizza and top with cheese.

Bake about 12 to 14 minutes. Cut the pizza into 8 slices and serve.

Nutritional info per serving

Serving size: 2 slices

  • Total carbohydrate28 g

  • Dietary fiber5 g

  • Sodium475 mg

  • Saturated fat3 g

  • Total fat7 g

  • Trans fat0 g

  • Cholesterol41 mg

  • Protein21 g

  • Monounsaturated fat2 g

  • Calories261

  • Added sugars0 g

  • Total sugars0 g

  • Source; Mayo Clinic

Disclaimer

The purpose of our site is solely for entertainment and educational purposes only.  The information included on the site is not to be used as medical advice, examination, diagnosis or treatment; these are my personal experiences of managing my son’s Diabetes. Always seek the advice of your Physician or qualified healthcare provider before altering your child’s diet, starting, stopping, or making changes to any new or existing treatment plans, or using anything on this site to personalize for your own use. Please read our full terms here