Archive for November 16th, 2012
The need for good health doesn’t take a holiday, but it is much easier to overlook nutritional advice or doctor’s orders during the big “eating holidays” because it’s a part of the fun and “everybody is doing it.”
Diabetics and those trying to avoid diabetes may be best served by putting some thoughtful planning into the Thanksgiving Day spread or remembering to prepare something healthy in case you are faced with three variations of Fried Mac and Cheese.
Diabetic-friendly side dishes are a great way to fill you and your plate while giving you an alternative to the usual carb-heavy holiday fare. Chef John Wright has some suggestions for a Thanksgiving without post-meal regrets.
Check out these recipes from the Eating Wright archives:
Check back for more recipe suggestions as we approach Thanksgiving Day.
Braised Cabbage with Apples
- 1 head of cabbage, chopped
- 1 white onion, diced
- 5 cloves of garlic, minced
- 1 Granny Smith apple, peeled & diced
- 1 cup Apple juice
- 1 cup water
- 3 Tablespoons olive oil
- Salt & pepper to taste
Place olive oil in a pan & heat. Add garlic & onions, saute until soft, about 8 minutes. Add chopped cabbage, salt & pepper and cook for an additional 8 minutes. Add apple juice and water then cover with lid tightly. After 10 minutes, add diced apples and cook for an additional 10 minutes with the lid tightly in place. Stir and serve.
NUTRITIONAL INFORMATION Recipe yields 5 cups, serving size 1 cup 9 grams fat per serving 139 calories per serving 14 grams carbohydrates per serving
Balsamic Green Beans
- 1 pound fresh green beans, washed and stemmed
- 2 Tbsp. olive oil
- 1/2 cup balsamic vinegar
- 3 cloves garlic, chopped
- 1 red onion, sliced
- Salt and pepper
Preheat oven to 400 degrees. Saute garlic and onions in pan in 2 Tbsp. olive oil. Add green beans, garlic and onions to roasting pan. Add balsamic vinegar and salt and pepper. Roast for 30 minutes.
NUTRITIONAL INFORMATION Recipe yields 6 servings, serving size 3/4 cup 90 calories per serving 6 grams fat per serving 10 grams of carbohydrates per serving
Healthy Mac and Cheese
- 2 cups cooked elbow macaroni
- 4 ounces Velveeta Light Cheese
- Â¾ cup 1% lowfat milk
- Â½ cup Reduced fat cheddar cheese, shredded
- 1 egg
- 1/8 teaspoon ground white pepper
In a small bowl, beat egg and mix in milk and white pepper. Cut Velveeta Cheese into small cubes. After cooking macaroni, drain well and return to pot to keep warm; stir in Velveeta and allow to melt. Gradually stir in milk mixture and shredded cheese. Pour into a 2-quart casserole dish coated with non-stick cooking spray and bake at 350 degrees for 30 minutes or until bubbly.
NUTRITIONAL INFORMATION Yield: 4 servings Serving size: Â½ cup Total calories: 230 Sodium: 589 milligrams Total fat: 8 grams Protein: 16 grams Saturated fat: 4.5 grams Carbohydrate: 24 grams Cholesterol: 75 milligrams Diabetic exchanges: 1 starch, Â½ milk and 1 medium fat meat * This recipe saves you close to 200 calories per serving from regular Mac and Cheese.