Healthy And Delicious-Part I

Share on FacebookShare on Google+Tweet about this on TwitterPin on PinterestShare on Reddit

14 Diabetic-Friendly Recipes That Are Healthy And Delicious…..

Watch out for part II

Finding recipes that are tasty, healthy and diabetic-friendly can be quite a challenge. Nutritionist Tara Murali, Diabetacare shared this tasty recipes.

Always remember to Enjoy and share…

1. Millet khichdi 

Healthy Diabetic Recipes

via Agcookhouse

Serves: 2

Ingredients
• 100 g kodo (fox) millet
• 2 tbsp green moong dal
• 2 ¼ cup water
• Salt to taste
• 1 tbsp oil
• 1-2 tsp ghee
• 1 tsp jeera seeds
• 1 tsp whole black peppercorns
• 1 tbsp ginger, finely chopped
• A few curry leaves

Method
• Wash and pressure cook both the dal and millet with the water and salt. Cook for 4 whistles.
• Heat the oil in a pan and add the jeera seeds. When they sizzle, add the pepper, ginger and curry leaves.
• Pour this mixture over the millet.
• Cook the khichdi on low heat for 3-4 minutes, then add the ghee and switch it off.
• Serve it hot with sambhar or chutney.

Nutrition values per serving
• Energy: 310 kcal
• Carbohydrates: 45 g
• Protein: 15 g
• Fat: 10 g
• Glycaemic Load: 22 (Calculated only for the millet)

2. Veggie sandwich

Healthy Diabetic Recipes

via Shutterstock

Serves: 1

Ingredients
• 2 slices whole wheat bread
• 25 g mint leaves
• 15 g coriander leaves
• 5 g green chilli
• 10 g celery, chopped fine
• 25 g tomato, sliced
• 25 g onion, sliced
• 25 g cucumber, sliced
• ½ tsp butter

Method
• Make mint chutney by blending the mint, coriander and green chillies with the butter.
• Spread this chutney on the whole wheat bread slices.
• Arrange the slices of tomato, cucumber and onion on one slice of bread.
• Top with the chopped celery.
• Cover with the other slice of bread.
• Cut in half and serve with a glass of milk.

Nutrition values per serving
• Energy: 190 kcal
• Carbohydrates: 7 g
• Protein: 30 g
• Fat: 5 g
• Glycaemic Load: 16 (Calculated only for the whole wheat bread)

3. Vegetable idlis

Healthy Diabetic Recipes

via Lekhafoods

Serves: 1

Ingredients
• 25 g urad dal
• 50 g par-boiled rice
• 1 tbsp onion, finely chopped
• 1 tbsp carrot, grated
• 1 tbsp cabbage, grated
• A pinch of jeera seeds
• ¼ green chili, chopped
• Salt to taste
• Oil for greasing
• Water as required

Method
• Wash and soak the urad dal and parboiled rice together for at least 2 hours.
• Drain and grind them to a fine paste using a little water.
• Cover them and let them ferment for 3-4 hours.
• Add the onion, carrot, cabbage, jeera, green chilli and salt and mix well.
• Pour into greased idli moulds and steam for 10 to 12 minutes.
• Serve hot with chutney or sambhar.

Nutrition values per serving
• Energy: 131 kcal
• Carbohydrates: 35 g
• Protein: 10 g
• Fat: 2 g
• Glycaemic Load: 15 (Calculated only for the par boiled rice)

4. Stuffed dal paratha

Healthy Diabetic Recipes

via Shutterstock

Serves: 2

Ingredients
• 100 g yellow moong dal
• 100 g wheat flour
• 5 g red chilli powder
• 1-2 green chillies, chopped
• A few spring onions
• 2 tsp oil
• Water as required
• Salt to taste

Method
• Soak the dal for 30 minutes. Grind it to a paste.
• Add the red chilli powder, salt, spring onions and green chillies to the paste.
• Use the wheat flour to make atta in a separate bowl.
• Use the atta to make a roti that is 5 inches thick.
• Put the paste in the centre of the roti, and spread it into a thin layer.
• Fold all four sides of the roti into the centre.
• Heat a griddle and cook the roti by brushing oil on both sides of it.
• Serve it hot with green chutney.

Nutrition values per serving
• Energy: 170 kcal
• Carbohydrates: 35 g
• Protein: 8 g
• Fat: 4 g
• Glycaemic Load: 19 (Calculated only for the whole wheat flour)

5. Bajra pongal 

Healthy Diabetic Recipes

via Vegetarianindianrecipes

Serves: 2

Ingredients
• 60 g bajra, soaked for 4 hours
• 50 g yellow moong dal, soaked for 2 hours
• 1 tbsp ghee
• 1 tsp jeera seeds
• ¼ tsp haldi powder
• ½ tsp hing
• Salt to taste
• Water as required

Method
• Combine the bajramoong dal, salt and 2 cups of water in a pressure cooker, mix well and pressure cook for 4 whistles.
• Allow the steam to escape before opening the lid. Keep aside.
• Heat the ghee in a deep pan and add the jeera seeds.
• When the seeds crackle, add the hing and haldi and sauté for a few seconds.
• Add the cooked bajra and moong dal, mix well and cook on a medium flame for 2 to 3 minutes, stirring occasionally.
• Serve immediately with vegetable curry.

Nutrition values per serving
• Energy: 216 kcal
• Carbohydrates: 30 g
• Protein: 10 g
• Fat: 5 g
• Glycaemic Load: 11 (Calculated only for the bajra)

6. Masala rice with stuffed vegetables

Healthy Diabetic Recipes

via Desifoodbuzz

Serves: 4

Ingredients
• 300 g cooked rice
• 5 small brinjals
• ¾ cup boiled green peas
• 3 tbsp oil
• Salt to taste
• ½ cup coconut, grated
• 4 tsp dhania-jeera powder
• 2 tsp chilli powder
• 1 tsp garam masala
• 1 cup coriander, chopped
• A pinch of hing
• Water as required

Method
• Mix together the coconut, dhania-jeera powder, chilli powder, garam masala, coriander and hing. Keep 2 tbsp of the mixture aside.
• Make 4 vertical slits in the brinjals, stuff them with the remaining masala and keep aside.
• Heat the oil in a non-stick kadhai, add the stuffed vegetables, salt and ½ cup of water, mix well and cover and cook on a slow flame for about 10 minutes, stirring occasionally.
• Add the cooked rice, green peas, salt and the remaining masala, mix well and cook on a medium flame for 1 minute.
• Serve hot.

Nutrition values per serving
Energy: 220 kcal
Carbohydrates: 45 g
Protein: 6 g
Fat: 10 g
Glycaemic Load: 20 (Calculated only for the rice)

7. Spinach and tofu soup

Healthy Diabetic Recipes

via Flickr/Kenneth Lu

Serves: 1

Ingredients
• ¼ cup stir-fried tofu
• 500 g spinach leaves
• 1 tsp olive oil
• 4-5 black peppercorns
• ½ tsp cumin seeds
• 1 medium-sized onion, chopped
• 1 tsp ginger, chopped
• 3 green chillies, chopped
• 1 ½ tsp lemon juice
• Water as required

Method
• Blanch the spinach leaves in a pot of boiling water. Drain and refresh in cold water.
• Heat the oil in a pan. Add the peppercorns, cumin seeds and onion. Sauté for 2 minutes.
• Add the ginger and garlic to the pan and sauté until golden.
• Add the spinach leaves to the pan, and enough water to give it a good consistency.
• Add the salt and bring the mixture to the boil. Add the lemon juice.
• Finally, add the tofu to the soup and serve immediately.

Nutrition values per serving
• Energy: 68 kcal
• Carbohydrates: 5 g
• Protein: 6 g
• Fat: 3 g
• Glycaemic Load: Low

Always remember to enjoy and share.

 

Source article

 

Share on FacebookShare on Google+Tweet about this on TwitterPin on PinterestShare on Reddit

Be the first to comment

Leave a Reply

Your email address will not be published.


*