Diabetes: Eat Right!

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Balance Your Plate

Diabetes management can be tough, but with this handy handout, you won't have to worry about putting a nutritious meal on the table tonight.

Ingredients:

You will need 1 whole spaghetti squash (you’ll use one cup of cooked squash), 3 ounces raw tuna steak, 1/4 cup diced tomatoes, 1 tsp chopped parsley, juice from 1 lime, 1 cup arugula, 1 tsp balsamic vinegar, 2 yellow cherry tomatoes, and 1/3 cup cooked brown rice (we chose short grain brown rice because it sticks together nicely).

Assembly:

  1. Halve the spaghetti squash in half and scoop out the seeds. Place halves with the cut side down in a covered dish, then stick that dish in the microwave. Cook for 10 minutes or until the squash is soft enough to pierce with a sharp knife. Scrape a cup of the cooked squash out of its shell. Twist the pile into a neat, round nest on the plate.
  2. Grill the tuna steak. You can use a nonstick pan or a panini machine. Use a light spray of cooking oil to keep the tuna from sticking to the pan (or machine).
  3. Place the cooked tuna on a plate and top with the tomatoes, parsley, and lime juice.
  4. Plate arugula and top with balsamic vinegar and cherry tomatoes (we used golden cherry tomatoes).
  5. Use a 1/3 cup measuring cup to mold the rice into a column on 1/4 of the plate.

Nutrition Information:

  • This recipe makes a single 476 calorie serving. There are 13 grams of fat, 3 grams of saturated fat, and 0 grams of trans fat on the plate, along with 24 grams of carbohydrate, 3 grams of dietary fiber, 3 grams of sugar, and 63 grams of protein.
  • We can't forget sodium and cholesterol! There are 114 milligrams of sodium and 97 milligrams of cholesterol in this meal.
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