Load up on Lean Protein!
Protein has little or no effect on your blood sugar, so every time you add protein into your meals (and subtract some carbs), you automatically lower the blood sugar impact of your meal. Protein also helps keep hunger at bay between meals, facilitating weight loss. That said, there’s no call to go overboard. Some doctors warn against consuming too much protein if you have diabetes because of the strain it puts on the kidneys (many people with diabetes are at high risk for kidney disease). And the saturated fat in red meat contributes to insulin resistance. The trick then, is to choose lean protein, and fortunately, that’s a relatively easy feat.
TIPS AND TRICKS:
1. Don't forget the eggs
2. Eat ground sirloin, the leanest ground beef
3. Cook Pork Chops or Pork Loin
4. Keep frozen chicken Tenderloins on hand for a quick meal
5. Buy turkey or chicken from the deli
6. Frozen edamame is a must; They are great as snacks; just steam them and add a little salt, or you can put them in soups and salads. Soy has more protein, by volume, than beef, and virtually none of the saturated fat!
7. Choose seafood; frozen, from a can, or a pouch
1. Don't forget the eggs
2. Eat ground sirloin, the leanest ground beef
3. Cook Pork Chops or Pork Loin
4. Keep frozen chicken Tenderloins on hand for a quick meal
5. Buy turkey or chicken from the deli
6. Frozen edamame is a must; They are great as snacks; just steam them and add a little salt, or you can put them in soups and salads. Soy has more protein, by volume, than beef, and virtually none of the saturated fat!
7. Choose seafood; frozen, from a can, or a pouch
WHAT TO DO WITH CHICKEN BREASTS?
1. Bake them.
Place the breasts on a sheet of foil or parchment paper and bake in a 425°F oven for about 20 minutes. Top with one of the following: halved cherry tomatoes, sliced fennel and lemon wedges for Mediterranean flavor or zucchini strips, thyme and a splash of apple juice for a Southern take
2. Use a spice rub.
Massage the spice into the chicken breasts, then refrigerate for at least 4 hours, or up to 12 hours. Broil, grill or sauté chicken breasts for about 20 minutes over medium-high heat. Try Rosemary, parsley, oregano and lemon zest or Cumin, paprika, chili powder, oregano and a pinch of cayenne.
3. Make kabobs.
Cut the breasts into small pieces then slide them onto skewers. Add veggies: onion wedges, green pepper slices or yellow squash. Grill or broil the skewers for about 20 minutes, basting occasionally with apple juice.
1. Bake them.
Place the breasts on a sheet of foil or parchment paper and bake in a 425°F oven for about 20 minutes. Top with one of the following: halved cherry tomatoes, sliced fennel and lemon wedges for Mediterranean flavor or zucchini strips, thyme and a splash of apple juice for a Southern take
2. Use a spice rub.
Massage the spice into the chicken breasts, then refrigerate for at least 4 hours, or up to 12 hours. Broil, grill or sauté chicken breasts for about 20 minutes over medium-high heat. Try Rosemary, parsley, oregano and lemon zest or Cumin, paprika, chili powder, oregano and a pinch of cayenne.
3. Make kabobs.
Cut the breasts into small pieces then slide them onto skewers. Add veggies: onion wedges, green pepper slices or yellow squash. Grill or broil the skewers for about 20 minutes, basting occasionally with apple juice.
Greek Chicken Salad
What you need: 3 4-oz. skinless, boneless chicken-breast halves, Salt and ground black pepper to taste, 1 cup sliced cucumber, 1/4 cup chopped red onion, 4 tbsp crumbled feta cheese, 1 tbsp red wine vinegar, 2 tsp olive oil, 1 tsp Dijon mustard, 2 cups chopped Romaine lettuce, Cooking spray * You can speed prep time by using precooked chicken breast or a roasted chicken. (Don't forget to remove the skin.)
How you do it: 1. Preheat your oven to 400[degrees]; 2. Coat a baking sheet with cooking spray; 3. Season both sides of the chicken with salt and pepper; 4. Place the bird on the prepared baking sheet and bake for 25 minutes, until it's cooked through; 5. Cut the chicken into two-inch pieces; 6. In a large bowl, toss the cucumber, onion and feta cheese; 7. In a small bowl, whisk together the vinegar, oil and mustard; 8. Add the mustard to the cucumber mixture and stir to coat; 9. Stir in the chicken; 10. Season to taste with salt and black pepper; 11. Serve the chicken salad over the Romaine lettuce. [Makes two servings. Per serving: 361 calories, 6g carbs, 47g protein, 16g fat (7g sat. fat), 2g fiber]
What you need: 3 4-oz. skinless, boneless chicken-breast halves, Salt and ground black pepper to taste, 1 cup sliced cucumber, 1/4 cup chopped red onion, 4 tbsp crumbled feta cheese, 1 tbsp red wine vinegar, 2 tsp olive oil, 1 tsp Dijon mustard, 2 cups chopped Romaine lettuce, Cooking spray * You can speed prep time by using precooked chicken breast or a roasted chicken. (Don't forget to remove the skin.)
How you do it: 1. Preheat your oven to 400[degrees]; 2. Coat a baking sheet with cooking spray; 3. Season both sides of the chicken with salt and pepper; 4. Place the bird on the prepared baking sheet and bake for 25 minutes, until it's cooked through; 5. Cut the chicken into two-inch pieces; 6. In a large bowl, toss the cucumber, onion and feta cheese; 7. In a small bowl, whisk together the vinegar, oil and mustard; 8. Add the mustard to the cucumber mixture and stir to coat; 9. Stir in the chicken; 10. Season to taste with salt and black pepper; 11. Serve the chicken salad over the Romaine lettuce. [Makes two servings. Per serving: 361 calories, 6g carbs, 47g protein, 16g fat (7g sat. fat), 2g fiber]
Turkey Meatballs in Wild Mushroom Gravy
What you need: 1 1/4 lb ground skinless turkey breast, 1 tsp poultry seasoning, 2 tsp olive oil, 1 cup sliced fresh shiitake or any other wild mushroom, 1 green bell pepper, seeded and chopped, 1 tsp dried thyme, 3/4 cup reduced-sodium beef broth, 1 tbsp cornstarch
How you do it: 1. In a large bowl, combine the ground turkey and the poultry seasoning; 2. Mix well with your
hands and slap the mixture into eight meatballs; 3. Heat the oil in a large nonstick skillet over medium-high heat; 4. Add the meatballs and cook for five to seven minutes, until browned on the surface. (When
handling poultry, always wash your hands with hot, soapy water to avoid bacterial contamination.); 5. Toss in the mushrooms and green pepper and cook for five
minutes, until the mushrooms are tender and releasing juice. 6. Stir in the thyme to coat the meatballs and mushrooms. 7. Add a half-cup of beef broth, then cover the pan and simmer for three minutes, until the meatballs are cooked through. 8. Dissolve the cornstarch in the remaining quarter-cup of broth and add the mixture to the skillet. 9. Simmer for one minute, until the sauce thickens, stirringc onstantly. [Makes two servings. Per serving:
325 calories, 13g carbs, 51g protein,8g fat (1.5g sat. fat), 3g fiber]
What you need: 1 1/4 lb ground skinless turkey breast, 1 tsp poultry seasoning, 2 tsp olive oil, 1 cup sliced fresh shiitake or any other wild mushroom, 1 green bell pepper, seeded and chopped, 1 tsp dried thyme, 3/4 cup reduced-sodium beef broth, 1 tbsp cornstarch
How you do it: 1. In a large bowl, combine the ground turkey and the poultry seasoning; 2. Mix well with your
hands and slap the mixture into eight meatballs; 3. Heat the oil in a large nonstick skillet over medium-high heat; 4. Add the meatballs and cook for five to seven minutes, until browned on the surface. (When
handling poultry, always wash your hands with hot, soapy water to avoid bacterial contamination.); 5. Toss in the mushrooms and green pepper and cook for five
minutes, until the mushrooms are tender and releasing juice. 6. Stir in the thyme to coat the meatballs and mushrooms. 7. Add a half-cup of beef broth, then cover the pan and simmer for three minutes, until the meatballs are cooked through. 8. Dissolve the cornstarch in the remaining quarter-cup of broth and add the mixture to the skillet. 9. Simmer for one minute, until the sauce thickens, stirringc onstantly. [Makes two servings. Per serving:
325 calories, 13g carbs, 51g protein,8g fat (1.5g sat. fat), 3g fiber]
Crock Pot Mexican Chicken
Shared by Melissa
1 lb of chicken breasts
1 can of rotel
2 cans of diced tomatoes
1 packet of low sodium taco seasoning
Cook on low for 5 hours.
Sprinkle on 2% cheese.
Serve on a lettuce leaf, salad, or alone!
Shared by Melissa
1 lb of chicken breasts
1 can of rotel
2 cans of diced tomatoes
1 packet of low sodium taco seasoning
Cook on low for 5 hours.
Sprinkle on 2% cheese.
Serve on a lettuce leaf, salad, or alone!