Summer’s True Delights

Summertime is in full force, but slowly coming to an end – which means now is the time to make those yummy, fresh diabetic dishes while they’re in peak season.

Caprese salad is such a refreshing entree to enjoy, especially since corn and tomatoes are summer’s true delights. So, why not turn it into a chicken dish? Chicken is a great lean meat that is full of protein, which can help build muscle and repair tissue. Tomatoes are loaded with the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

But we can’t forget our healthy starches!

The American Diabetes Association (ADA) recommends eating starchy vegetables, such as potatoes, as part of a healthful diet. Starch is a complex carbohydrate that takes the body longer to break down than simple sugars. Portion size is key to enjoying starchy vegetables at a meal!

Check out the recipes below for the perfect summer meal!

Grilled Chicken Caprese

Ingredients
• 1 tbsp. red wine vinegar
• 3 tbsp. plus 2 tsp. olive oil
• kosher salt/black pepper
• 1 small shallot, finely chopped
• 1 c. corn kernels (from 1 large ear, or frozen and thawed)
• 1 pt. mixed-color grape or cherry tomatoes halved
• 4 6-oz. boneless, skinless, chicken breasts
• 2 lb. mixed-color medium and large tomatoes, sliced
• 1/4 c. small fresh basil leaves

DIRECTIONS

  1. Heat grill to medium-high. Clean the grill and lightly oil. In a medium bowl, whisk together the vinegar, 3 tablespoon oil and 1/2 teaspoon each salt and pepper; stir in the shallot. Add the corn and grape tomatoes and toss to combine; set aside.
  2. Rub the chicken with the remaining 2 teaspoon olive oil, season with 1/2 teaspoon salt and 1/4 teaspoon pepper, and grill until just cooked through, 4 to 6 minutes per side.
  3. Arrange the chicken, sliced tomatoes and mozzarella on a platter. Spoon the corn mixture and any juices from the bowl over the top, then sprinkle with the basil.
Per Serving: 388 Calories, 12g fat (2g Saturated fat), 92mg Cholesterol, 582mg Sodium, 45g Protein, 18g Carbohydrates, 4g Fiber 

 

Herb-Roasted Potatoes

Ingredients
• 1 tablespoon olive oil
• 1 tablespoon chopped fresh thyme
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 1/4 pounds red potatoes, quartered
• Cooking spray
• 2 teaspoons chopped fresh flat-leaf parsley

DIRECTIONS

  1. Preheat oven to 425°.
  2. Combine olive oil, thyme, salt, pepper, and potatoes in a medium bowl; toss to coat.
  3. Place potatoes on a jelly-roll pan coated with cooking spray.
  4. Bake at 425° for 28 minutes, stirring once. Sprinkle with parsley.
Serves 4 (serving size: 2/3 cup), 132 Calories, 3.7g Fat (0.5g Saturated fat), 156mg Sodium

 

Don’t let diabetes stop you from enjoying some of summer’s most delicious meals!

If you need help with planning healthy meals that fit in your diabetes plan and want to create a lifelong journey to good health, come see us at Eagles Landing Endocrinology and schedule a visit with one of our Registered Dietitians.

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