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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.