From caramelized veggies to a fruity parfait, something for every palette
People living with diabetes have to keep a close eye on their blood sugar at all times. Navigating decadent holiday meals (and festive desserts!) can be a real challenge. That’s even more true during a worldwide pandemic disproportionately impacting people with the condition.
If you or a loved one has diabetes or prediabetes, having healthy, diabetes-friendly recipes in your toolbox is important. With the help of our friends from Walmart, and Foodsmart, a service that offers nutritional advice, we found a few colorful options to add to your dinner table this season. For a seamless process, add the ingredients to your online cart at Walmart Grocery — and you’ll be cooking in no time!
Lemon Garlic Green Beans
Lemon zest and juice add a bright hit of flavor to these easy garlicky green beans.
INGREDIENTS:
1 lb green beans, ends trimmed
2 tbsp olive oil
6 clove garlic, minced
1/2 lemon, zested and juiced
1/2 tsp kosher salt
INSTRUCTIONS:
Bring a large pot of heavily salted water to a boil. Meanwhile, prepare an ice bath for the beans by filling a large bowl with ice water.
Add the green beans and cook until bright green and crisp-tender, about 1-2 minutes. Drain and immediately transfer the beans to the ice bath.
In a large skillet, heat the olive oil over medium-high heat. Add the garlic and cook until fragrant, about 1 minute. Add the green beans and toss to combine.
Cook, stirring frequently, until the beans are warmed through, about 2-3 minutes. Remove from the heat, add the lemon juice, zest and salt and toss to combine. Serve immediately.
Oven Glazed Carrots
In this easy riff on a French classic, carrots are tossed in honey and olive oil and roasted until tender and golden brown.
INGREDIENTS:
1 lb carrots, peeled, trimmed, and cut into 1/2-inch slices on the bias
1 tbsp olive oil
2 tsp honey
1 tsp kosher salt
1/2 tsp black pepper, freshly ground
INSTRUCTIONS:
Heat the oven to 450 F and lightly oil a rimmed baking sheet.
In a large bowl, whisk the olive oil, honey, salt and pepper to combine. Add the carrots and toss to coat. Place on the prepared baking sheet in an even layer and roast until bottoms of carrots are golden brown, about 7-10 minutes.
Toss and cook until carrots are tender and golden brown all over, about 7-10 minutes more. Serve immediately.
Vegetarian White Bean Soup With Charred Broccoli
Flavorful broccoli florets top this hearty vegetarian soup that’s an easy and impressive weeknight meal.
INGREDIENTS:
1 head broccoli, trimmed and cut into florets
2 tbsp olive oil
1/4 tsp red pepper flakes
1 lemon, zested and juiced
2 carrots, peeled, small diced
2 clove garlic, finely chopped
1 onion, small dice
2 sprig fresh thyme
1 bay leaf
3/4 quart vegetable broth, low-sodium
15 oz white beans (no salt added), low-sodium, drained
1/4 tsp kosher salt
1/2 tsp black pepper, freshly ground
INSTRUCTIONS:
Heat a dry skillet over medium-high heat. Add the broccoli florets and cook until charred and crisp-tender.
Chop and place in a bowl. Add 1 tbsp of the oil, pepper flakes and lemon zest and toss to coat.
Heat the remaining tbsp of oil in a large saucepan over medium heat. Add the carrots, garlic and onion and cook until softened.
Add the remaining ingredients and bring to a boil. Reduce heat and simmer over low heat for 30 minutes, until the vegetables are very tender. Remove the thyme and bay leaf.
Blend half of the soup and return to the pan. Ladle the soup into shallow bowls, drizzle with lemon juice, top with the charred broccoli and serve.
Pork Chops With Apples and Onions
In this one skillet recipe, apple cider vinegar is simmered with tart apples and rosemary to create a tangy pan sauce to spoon over the pork chops for serving.
INGREDIENTS:
1 lb bone-in pork chops, 4 (4-oz) thin-cut chops
3/4 tsp salt
3/4 tsp black pepper
2 tbsp canola oil
2 medium Granny Smith apples, cored and thinly sliced
1 onion, small dice
1/2 tsp rosemary, finely chopped
1 tsp apple cider vinegar
INSTRUCTIONS:
Trim the fat off the pork chops and season with 1/2 teaspoon each of salt and pepper.
Heat the oil in a large skillet over medium-high heat. Working in batches if necessary, add the chops in an even layer and cook until golden brown on both sides, about 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm.
Add apples, onions, rosemary, and remaining salt and pepper to the skillet and cook, stirring occasionally, until they are softened. Add the vinegar to the pan and toss to combine.
Return the chops to the pan and cook, stirring the apples and onions occasionally, until the internal temperature reaches 145 degrees F, about 2 to 3 minutes 5 to 7 minutes more.
Remove the chops and let rest, covered for 5 minutes. Serve topped with the apples and onions.
Chicken with Mushroom Sauce and Arugula Salad
Lean chicken breast is simmered in a pan sauce flavored with mushrooms, shallots and thyme in this easy, comforting meal. Feel free to swap in baby spinach or any leafy green you have on hand for the salad.
INGREDIENTS:
2 tbsp cornstarch
2 tbsp water
1/4 cup extra virgin olive oil
4 boneless skinless chicken breasts, cut into 2-inch pieces
2 cup, sliced crimini mushrooms, cleaned, stemmed and quartered
1 tbsp shallots, finely chopped
2 clove garlic, finely chopped
1 tsp fresh thyme, coarsely chopped
1 tsp kosher salt
1 tsp black pepper
1 1/2 cup reduced-sodium chicken broth, low sodium
2 tbsp lemon juice
3 cup arugula
2 cup cherry tomatoes, halved
1 tbsp chives, finely chopped
INSTRUCTIONS:
Whisk the cornstarch and water in a small bowl and set aside. Add 1 tablespoon of the oil in a large straight-sided skillet over medium-high heat. Working in batches, cook the chicken pieces, turning occasionally, until golden brown all over, about 7 to 10 minutes per batch. Transfer to a large plate.
Add 1 tablespoon of the oil and the mushrooms to the skillet and cook, stirring rarely, until golden brown, about 7 minutes. Add the shallot, garlic, thyme, salt and pepper and cook until fragrant, about 1 minute.
Add the chicken broth and cornstarch slurry to the mushroom mixture. Bring to a boil, stirring and scraping up any brown bits that have accumulated on the bottom of the skillet. Return the chicken to the pan and reduce the heat to maintain a simmer. Continue to cook until the chicken is fork tender and the sauce has reduced, about 25 to 30 minutes.
Meanwhile, place the remaining 2 tablespoons of oil and the lemon juice in a large bowl and whisk to combine. Add the arugula and tomatoes and gently toss to combine.
When the chicken is ready, divide among 4 plates, sprinkle with the chives, and serve the salad alongside.
Greek Flank Steak Roll Ups
The classic Greek-inspired flavors of red peppers, feta and oregano are mixed together for a filling in this savory meal. Ask your butcher to butterfly your flank steak at the counter for easy prep at home.
INGREDIENTS:
1 lb beef flank raw, butterflied, pounded
8 oz roasted red peppers (jarred in water), drained and coarsely chopped
2 cup baby spinach
1/3 cup feta cheese
2 tbsp dried oregano, finely chopped
1/2 tsp kosher salt
1/2 tsp black pepper, freshly ground
2 tbsp olive oil
INSTRUCTIONS:
Heat the oven to 400 F.
Lay the flank steak flat on a cutting board with the grain running horizontally and spread the peppers, spinach and oregano evenly across the steak. Sprinkle the salt and pepper on top.
Roll the steak up tightly away from you. Place the steak roll seam-side down. Tie it tightly together with kitchen twine or secure with toothpicks.
Heat the oil in a large cast-iron skillet over high heat. Add the steak and sear until browned all over, about 2 minutes per side.
Transfer the skillet to the oven and bake until a thermometer registers 120 F for medium-rare, about 7 to 10 minutes.
Let the steak rest for 5 minutes before removing the toothpicks or twine. Cut the roll crosswise into 4 equal pieces and serve.
Simple Parfait with Raspberries & Granola
This parfait is a simple (and pretty) sweet treat you can enjoy at any time of the day. Swap in any berries or cut fruit you have to make it seasonal.
INGREDIENTS:
3/4 cup vanilla yogurt (non fat)
1/4 cup granola cereal
1/4 cup raspberries
INSTRUCTIONS:
Place yogurt in a cup or small bowl, then top with granola and berries.
Peanut Butter, Quinoa, Cranberry Energy Bites
Studded with toasted quinoa and sesame seeds, these energy bites pack a healthy punch. Make a double batch and store them in the freezer in a zip-top bag to reach for whenever you need a healthy energy hit.
INGREDIENTS:
1 cup rolled oats
1/2 cup quinoa, rinsed with cold water
1/4 cup sesame seeds
1/2 cup dried cranberries
1 cup smooth peanut butter (reduced sodium)
3 tbsp maple syrup
2 tbsp coconut oil
1 tsp vanilla extract
1/2 tsp kosher salt
INSTRUCTIONS:
Preheat the oven to 325 degrees. Toast the oats, quinoa, and sesame seeds together on a sheet pan for about 15 minutes until the oats are slightly golden. Set aside and let cool.
In a medium saucepan, heat the peanut butter, maple syrup, coconut oil, vanilla, and salt in a small saucepan over low heat until warmed through and combined.
Remove from the heat and add the oats, quinoa, sesame seeds and cranberries to the pot. Mix to combine and let cool for 15 minutes.
Scoop out 1 tablespoon portions and roll into balls. Refrigerate for at least 30 min. Store in the refrigerator.
Original Recipes by Foodsmart (c) 2020.
