Healthy and Delicious-Part II

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

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…

 

8. Soya tikkis

Healthy Diabetic Recipes

via iDiva

Serves: 2

Ingredients
• ⅛ cup spinach, blanched and chopped
• ⅛ cup soya granules
• 1 tsp coriander, chopped
• ⅛ tsp ginger-green chilli paste
• ⅛ tsp garlic, finely chopped
• ⅓ tbsp chana dal, powdered and roasted
• ⅓ tbsp besan
• Salt to taste
• 1 tsp oil for greasing and cooking

Method
• Soak the soya granules in lukewarm water for 30 minutes and then squeeze out all the water.
• Combine all the ingredients, including the soya granules, in a bowl and mix well.
• Divide the mixture into 6 equal portions and shape each portion into flat, round tikkis.
• Grease a non-stick pan using the oil, let it get hot and cook each tikki until it turns golden brown on both sides.
• Serve immediately with garlic chutney.

Nutrition values per serving
• Energy: 61 kcal
• Carbohydrates: 7 g
• Protein: 4 g
• Fat: 2 g
• Glycaemic Load: Low

9. Egg white salad

Healthy Diabetic Recipes

via Poorgirleatswell

Serves: 1

Ingredients
• 2 boiled eggs
• ¼ cup sliced onion
• ¼ cup sliced tomato
• 1 tbsp spring onion, chopped
• 1 tbsp coriander, chopped
• 1 tbsp carrot, chopped

Salad dressing
• 2 tbsp curd
• ½ tsp lime juice
• Salt and pepper to taste

Method
• Separate the egg whites from the egg yolks.
• Cut the egg whites into cubes.
• Mix the chopped vegetables into the egg whites.
• Top it with the salad dressing and serve.

Nutrition values per serving
• Energy: 50 kcal
• Carbohydrates: 6 g
• Protein: 10 g
• Fat: 2 g
• Glycaemic Load: Low

10. Steamed masala fish

Healthy Diabetic Recipes

via Photos1.blogger

Serves: 2

Ingredients
• 1 fish (100 g)
• 2 red chillies
• ¼ tbsp haldi powder
• 1 tbsp green chilli, chopped
• ½ tbsp ginger, chopped
• ½ tbsp garlic, chopped
• 3-4 curry leaves, chopped
• 3-4 shallots, chopped
• Salt to taste
• 1 tbsp lime juice
• 1 large banana leaf
• 1 tsp oil

Method
• Mix the red chillies, haldi powder, green chillies, ginger, garlic, curry leaves, shallots, salt and lime juice into a coarse paste.
• After cleaning the fish, apply a thick layer of the paste on both the inside and the outside.
• Wrap the fish in the banana leaf and tie it with the stem.
• Heat the oil in pan and place the wrapped fish in it.
• Cook each side for 5-6 minutes.
• Serve hot.

Nutrition values per serving
• Energy: 106 kcal
• Carbohydrates: 10 g
• Protein: 12 g
• Fat: 2 g
• Glycaemic Load: Low

11. Palak chicken

Healthy Diabetic Recipes

via 4.bp.blogspot

Serves: 1

Ingredients
• 70 g chicken
• 50 g spinach
• 2 green chillies
• 1 medium-sized onion
• 1 medium-sized tomato
• 1 tsp oil
• ½ tsp dhania powder
• ½ tsp garam masala
• ¼ tsp chilli powder
• Salt as required

Method
• Boil the spinach and blend it into a fine paste.
• Heat the oil in a vessel and fry the finely chopped onions until they turn golden brown.
• Add the tomato and the green chillies, followed by the spices.
• Add the chicken and cook till tender.
• When done, add the spinach puree and salt to taste.
• Serve hot.

Nutrition values per serving
• Energy: 162 kcal
• Carbohydrates: 6 g
• Protein: 8 g
• Fat: 7 g
• Glycaemic Load: Low

12. Shami kebab

Healthy Diabetic Recipes

via Fortheloveofyum

Serves: 1

Ingredients
• 50 g minced meat
• 15 g channa dal
• 1 tsp ginger, chopped
• 1 clove garlic, chopped
• 1-2 green chillies, chopped
• ¼ tsp salt
• ⅛ tsp chilli powder
• ¼ piece cinnamon
• 1 clove
• 1 black peppercorn
• ¼ egg white
• 1 tbsp oil

Method
• Wash the dal and the keema.
• Pressure cook them along with the ginger, garlic, green chillies, salt, spices and sufficient water for 15 minutes.
• Remove the lid of the cooker and cook the mixture until it dries completely.
• Discard the whole spices, then cool the mixture and grind it to a fine paste.
• Mix in the egg white and divide the mixture into two parts.
• Roll it into balls, then flatten them and shape them into kebabs.
• Sauté them in a little oil until golden brown. Serve hot with mint chutney.

Nutrition values per serving
• Energy: 239 kcal
• Carbohydrates: 12.4 g
• Protein: 15 g
• Fat: 15 g
• Glycaemic Load: Low

13. Apple cinnamon milkshake

Healthy Diabetic Recipes

via Reciperunner

Ingredients
• 1 ½ cups apples, peeled and chopped
• 2 tbsp sugar substitute powder
• 1 cup chilled milk
• 1 tsp cinnamon powder
• Crushed ice to serve

Method
• Blend the apple in a blender with a little milk, until it forms a smooth purée.
• Add the cinnamon, sugar substitute powder and milk and blend again.
• Pour into glasses and top with crushed ice.
• Serve immediately.

Nutrition values per serving
• Energy: 115 kcal
• Carbohydrates: 20 g
• Protein: 2 g
• Fat: 0.3 g
• Glycaemic Load: 7 (Calculated only for the apple)

14. Mixed fruit shrikhand

Healthy Diabetic Recipes

via Static1.squarespace

Serves: 1

Ingredients
• ½ tbsp warm low-fat milk
• ¼ cup hung low-fat yoghurt
• 1 tsp sugar substitute
• A few strands of saffron
• A pinch of cardamom powder
• ½ cup chopped mixed fruits (papaya, apple, oranges, pineapple, etc.)

Method
• Combine the saffron and milk in a bowl and mix well till the saffron dissolves.
• Combine the yoghurt, sugar substitute, cardamom powder and saffron-milk mixture and blend in the mixer till smooth.
• Refrigerate for at least 2 hours.
• Place ½ cup of mixed fruits in each serving bowl, top with ¼ cup of chilled shrikhand and serve immediately.

Nutrition values per serving
• Energy: 130 kcal
• Carbohydrates: 23 g
• Protein: 10 g
• Fat: 3 g
• Glycaemic Load: 10 (Calculated only for the fruits)

Always remember to Enjoy and share.

 

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