Let's face it: between getting the groceries and preparing the food, making healthy meals can be a time-consuming chore. But a little organization and a well-stocked pantry can go a long way toward changing all that. We've got three easy-to-make meals that incorporate convenient fresh and prepared foods without compromising on diabetes-friendly nutrition.
Roast Beef Rollups
6 10-inch whole-wheat flour tortillas
6 large romaine lettuce leaves
12 oz thinly sliced cooked deli roast beef
1 cup diced tomatoes
1 cup diced red bell pepper
1 Tbsp olive oil
1 Tbsp red wine vinegar
1 tsp cumin
1/4 tsp freshly ground black pepper
- For each rollup, tear a 15-inch piece of either waxed paper or foil. Place the tortilla flat on the paper or foil. Place a romaine lettuce leaf on top of each tortilla. Divide the beef onto the lettuce leaves.
- Combine tomatoes, red peppers, oil, vinegar, cumin and pepper. Divide the tomato mixture over the beef.
- Roll the paper or foil over the tortilla to encase the filling. Roll until the sandwich is completely rolled up. Fold excess paper or foil over top and bottom of each rollup. To eat, peel back the paper or foil.
PER SERVING 323 calories, 23 g protein, 35 g carbohydrates, 23 g fiber, 2.3 g sugar, 9 g fat, 2 g saturated fat, 35 mg cholesterol, 708 mg sodium
Stuffed Tomatoes with Tabouli
1 cup tabouli salad from deli
1 cup peeled, seeded and diced cucumber
1 cup diced cooked deli chicken breast
4 medium ripe, firm tomatoes
2 tsp olive oil
4 Tbsp hummus
- In a bowl, combine the tabouli salad, cucumber and chicken and mix well. Cover and refrigerate for one hour.
- Cut off the top of each tomato with a small paring knife. With a grapefruit spoon, carefully scoop out the tomato pulp, removing the seeds from each tomato.
- Divide the tabouli mixture into four portions and fill all the tomatoes. Drizzle each tomato with olive oil and top with a dollop of hummus.
PER SERVING 263 calories, 13 g protein, 40 g carbohydrates, 6 g fiber, 5 g sugar, 6 g fat, 1.2 g saturated fat, 22 mg cholesterol, 734 mg sodium
Shrimp and Bell Pepper Tacos
6 oz frozen large shrimp, peeled and deveined, thawed and patted dry
1/2 tsp ground cumin
1/2 tsp dried oregano
1/4 tsp ground black pepper
1/8 tsp cayenne pepper
1 Tbsp vegetable oil
1 16-oz bag frozen pepper medley
3 garlic cloves, minced
1 Tbsp fresh lime juice
6 8-inch whole-wheat flour tortillas
6 Tbsp shredded reduced-fat cheddar cheese
1/2 cup fat-free sour cream or plain Greek yogurt, stirred
- In a medium bowl, combine the thawed shrimp with the cumin, oregano, salt, black pepper and cayenne.
- Heat 2 tsp of the oil in a large heavy skillet over medium-high heat. Add the shrimp and sauté for about 2-3 minutes or until shrimp is cooked through. Remove the shrimp with a slotted spoon.
- Add remaining oil to the skillet and add the pepper medley. Sauté the peppers for about 5 minutes. Add the garlic and sauté for about 2 minutes. Drain off any excess liquid. Add the lime juice and cook for 30 seconds. Add back the cooked shrimp and toss to coat with the peppers.
- Heat the whole-wheat tortillas by toasting them one at a time in a medium skillet over medium heat for about 1–2 minutes per side.
- Divide the shrimp-pepper mixture between all 6 tortillas. Fold over, sprinkle with cheese and top with sour cream or yogurt.
PER SERVING 234 calories, 12 g protein, 30 g carbohydrates, 4 g fiber, 5 g sugar, 8 g fat, 2.2 g saturated fat, 40 mg cholesterol, 407 mg sodium
From our sister publication Diabetes Focus Spring 2014