This is a hearty warm lunch or dinner for any family.
For this recipe, and for dozens of other Association-approved recipes, purchase The 4-Ingredient Diabetes Cookbook from our online store.
Serves 4; Serving size: 1 potato stuffed with 1/2 cup chili
Prep Time: 5 minutes
Cook Time: 10 minutes
4 baking potatoes (8 oz each), preferably Yukon Gold, scrubbed and pierced several times with a fork
12 oz 90% lean ground beef
3/4 cup water
1.25 oz packet chili seasoning mix
1/4 tsp salt
1/2 cup reduced-fat sour cream or 1/3 cup shredded, reduced-fat, sharp cheddar cheese (optional)
- Microwave the potatoes on high 10 to 11 minutes or until they are tender when pierced with a fork. It’s important to pierce the potatoes several times in different areas before microwaving them. This allows the built-up steam to be released and the potatoes to cook quicker.
- Meanwhile, place a large nonstick skillet over medium high heat until hot. Coat the skillet with nonstick cooking spray, add the beef, and cook until the beef is no longer pink, stirring frequently. Add the water and chili seasoning and stir. Cook 1 to 2 minutes or until thickened.
- Split the potatoes almost in half and fluff with a fork. Spoon 1/2 cup chili onto each potato and top with sour cream or cheese (if using).
2 Lean Meat
Calories from Fat: 69
Total Fat: 8 g
Saturated Fat: 3 g
Cholesterol: 51 mg
Sodium: 517 mg
Total Carbohydrate: 44 g
Dietary Fiber: 6 g
Sugars: 3 g
Protein: 22 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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