Diabetic-friendly Recipes
Simple Guacamole
- 2 ripe peeled avocados, halved and pitted
- 1/2 teaspoon kosher salt
- 1 tablespoon lime juice
Scoop pulp from avocados; place in a small bowl. Sprinkle with salt, and mash with a fork until almost smooth. Stir in lime juice.
Easy Greek Yogurt Ranch Dip
- 1 cup plain greek yogurt
- 2 teaspoons dried parsley
- 1/2 teaspoon dried dill weed
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/3 teaspoon ground black pepper
- 1/3 teaspoon dried chives
- 1/3 teaspoon salt
Mix together dry ingredients in a small bowl until combined. Add dry ingredients to the greek yogurt and mix well. Serve immediately, or refrigerate in an airtight container.
Barbecued Rosemary Chicken
Yield: 2 servings
Prep Time: 10 minutes
- 2 teaspoons olive oil
- 1 teaspoon grated lemon zest
- 1 tablespoon fresh lemon juice
- 1 medium garlic clove, minced
- 1 tablespoon chopped fresh rosemary
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 2 boneless skinless chicken breast halves (about 4 ounces each), all visible fat discarded
- Cooking spray
- 3 tablespoons barbecue sauce (lowest sodium available)
- 1 tablespoon balsamic vinegar
- 1 teaspoon honey
In a non-metallic bowl, stir together the oil, lemon zest, lemon juice, garlic, rosemary, salt, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours. If marinating for more than 30 minutes, turn several times. Lightly spray the grill rack with cooking spray. Preheat the grill on medium heat. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. (The internal temperature should reach at least 165 degrees F). Transfer to plates. Meanwhile, in a small saucepan, whisk together the barbecue sauce, vinegar, and honey. Cook over medium-low heat for 3 to 4 minutes, or until heated through, stirring occasionally. Spoon the mixture over the cooked chicken.
- Per Serving (3 ounces chicken + 2 tablespoons sauce):
- Calories: 235
- Fat: 7 g
- Saturated Fat: 1.4 g
- Carbohydrates: 17 g
- Protein 24 g
- Sugar 13 g
- Dietary Fiber 0 g
- Cholesterol 65 mg
- Sodium 390 mg
For more information, call 229-312-1392. The Diabetes Resource Center is located in Albany at 425 W. Third Avenue, Suite 350 in Medical Tower I.