Fast Dinners for Busy People With Diabetes
Dinner Menu 1 continued...
NOTE: If your desired total for carbohydrates is less than 78 grams for the
dinner meal, take away the top bun on your sloppy Joe and the carbohydrate
total becomes 66 grams.
Simple Sloppy Joes (Beef Entrée)
This recipe uses many of the condiments and spices you may already have in
your refrigerator and cupboard.
Makes 4 servings
1 pound sirloin or very lean ground beef
4 green onions, white and part of green, chopped
1/2 cup finely chopped green bell pepper
1 1/2 teaspoon minced garlic (or 3/4 teaspoon garlic powder)
1 teaspoon paprika
1/2 cup ketchup (low sodium if available)
2 tablespoons prepared mustard
1/4 cup chunky salsa
1/2 cup non-alcoholic beer (water or low sodium beef broth can be used)
Ground pepper to taste
4 100% whole-wheat hamburger buns or rolls
2 ounces or 1/2 cup reduced-fat shredded cheddar cheese
- In a nonstick skillet or frying pan, cook beef with onions and bell pepper
over medium-high heat, breaking up beef with a spoon or spatula, until
vegetables are softened and beef is nicely browned (about 5 to 7 minutes).
- While meat and vegetables are cooking, combine garlic, paprika, catsup,
mustard, salsa, and non-alcoholic beer or water in a medium bowl. When meat and
vegetable mixture is ready, reduce heat to low and stir in the ketchup mixture.
Let mixture simmer for a few minutes. Add pepper to taste.
- Spoon sloppy Joe mixture onto the bottom buns, top with shredded reduced
fat cheddar cheese, and then add the top bun.
Per serving: 350 calories, 31 g protein, 34 g carbohydrate, 11 g fat, 5 g
saturated fat, 3 g monounsaturated fat, 3 g polyunsaturated fat, 72 mg
cholesterol, 6 grams fiber, 599 mg sodium. Calories from fat: 28%. Omega-3
fatty acids: 0.3 gram; omega-6 fatty acids: 2.5 grams.
Dinner Menu 2
- Chicken prosciutto, 1 serving (see recipe below)
- 2 cups spinach salad with low-sodium kidney beans (1/4 cup) and raw
vegetables (1/4 cup) and 2 tablespoons light dressing made with olive oil or
- 1/2 cup plain low-fat yogurt blended with 1/2 cup fresh or frozen mixed
- Cup of hot or iced tea, water, or skim or 1% milk
Total (not including milk as beverage): 494 calories, 46 g protein, 40 g
carbohydrate, 17 g fat, 5.8 g saturated fat, 6.5 g monounsaturated fat, 4.1 g
polyunsaturated fat, 100 mg cholesterol, 10.5 g fiber, 876 mg sodium. Calories
from fat: 31%.
Omega-3 fatty acids: 0.7 gram; omega-6 fatty acids: 3.2 grams.
Chicken Prosciutto (Poultry Entrée)
This entrée requires a small investment of time on the front end, and then
it bakes in the oven for 20 minutes. The result is a super savory chicken dish
that your family will ask you to make again and again.