California Walnut, Turkey and Rice Salad
This crunchy salad is packed with good-for-you ingredients.
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Serves 6; Serving size: 1 cup salad plus 1 cup of lettuce
3 cups cooked brown rice
2 cups diced cooked turkey (white meat)
1/2 cup diagonally sliced celery
1/4 cup pineapple chunks, drained
1/4 cup Mandarin oranges, drained
1/4 water chestnuts, drained and thinly sliced
1/4 scallions, thinly sliced
1/4 cup walnuts, chopped
6 cups lettuce leaves
1/2 cup lemon yogurt, low-fat
1/2 cup mayonnaise, low-fat
1 tsp grated lemon rind
1/2 tsp curry powder
- Combine all salad ingredients except the lettuce leaves, yogurt, mayonnaise, lemon rind and curry powder in a large bowl.
- Whisk together the yogurt, mayonnaise, lemon rind and curry powder.
- Add the dressing to the salad mixture and toss to coat. Cover and refrigerate. To serve, spoon 1 cup of salad over 1 cup of the lettuce leaves.
2 Lean Meat
Total Calories: 262
Calories from Fat: 52
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 34 mg
Sodium: 205 mg
Total Carbohydrate: 33 g
Dietary Fiber: 4 g
Sugars: 6 g
Protein: 20 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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