Diabetes Healthy Plate

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Diabetes Healthy Plate

Yield 1

Author Judy Doherty

Prep time

10 Min

Cook time

35 Min

Total time

45 Min

You can use tuna or chicken for this recipe.

Ingredients

• 1/3 cup cooked brown rice
• 1 cup spaghetti squash
• 3 ounces tuna steak
• 1/4 cup diced tomatoes
• 1 teaspoon chopped parsley
• 1 lime
• 1 cup arugula
• 2 yellow cherry tomatoes
• 1 teaspoon balsamic vinegar

Instructions

1. Cook the brown rice according to package directions. Use 1/3 cup per person or 1/4th of the plate. We chose short grain brown rice because it sticks together nicely. Use a 1/3 cup measuring cup to make the molded presentation.
2. Cut the spaghetti squash in half and remove the seeds. Cook the spaghetti squash in the microwave, cut side down, in a covered dish, for 10 minutes or until soft enough to pierce with a sharp knife. Reserve until all food is ready. When ready to serve, scrape the squash out of the shell with a fork and twist with the fork into a neat, round pile on the plate.
3. Grill the tuna steak until done in a non-stick pan or pannini machine. Use a light one second spray of cooking oil to keep it from sticking. Top with the tomatoes, parsley and lime juice.
4. Assemble the salad on the plate:
5. Pile the arugula high and top with balsamic vinegar and cherry tomatoes (we used golden cherry tomatoes).
6. Chef's Tips:
7. Prepare everything in the order given here so you can have everything ready at the same time. To make a healthy diabetes plate, use these proportions:
8. 1/2 non-starchy vegetables,
9. 1/4 lean protein,
10. 1/4 cooked whole grain or potato.
11. Your plate should be 10 inches with a 1 inch rim, or 9 inches without a rim. If you are using a larger plate make sure you leave more space around the edges.
12. For dessert we served 2/3 cup nonfat yogurt topped with orange segments and almonds. One cup of skim milk will add 12 grams of carbohydrate. One cup of strawberries will add another 12 grams of carbohydrate.

Nutrition Facts

Calories

258.84

Fat

5.54

Sat. Fat

1.31

Carbs

31.32

Fiber

5.14

Net carbs

26.19

Sugar

5.25

Protein

23.48

Sodium

63.64

Cholesterol

32.32

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