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Food & Fitness
New to Type 2?
Enroll in the Living With Type 2 Diabetes program and let us guide you through your first year with type 2 diabetes.
Recipes
Grilled Turkey with Garlic Sauce
You can also use this sauce to top chicken.
For this recipe, and for dozens of other Association-approved recipes, purchase Diabetic Meals In 30 Minutes Or Less, 2nd Edition from our online store.
Prep time: 10 minutes
Serves 6; serving size: 3-4 oz with 2-3 Tbsp sauce
Ingredients
1/3 cup minced parsley
5 garlic cloves, minced
1/3 cup lemon juice
3 Tbsp olive oil
1 tsp paprika
1 tsp cumin
Dash cayenne pepper
1 1/2 lb turkey breast slices, pounded until 1/4 inch thick
1 Tbsp olive oil for brushing on turkey while grilling
Preparation
- In a blender, blend all sauce ingredients together.
- Grill or broil the turkey breasts 6 inches from the heat source, brushing with olive oil to keep moist.
- Grill on each side about 4 minutes.
- Top each slice with some of the sauce (about 2-3 Tbsp per slice).
Nutritional Information
Exchanges/Choices
4 Lean Meat
Calories 210
Calories from Fat 89
Total Fat 10 g
Saturated Fat 1.4 g
Cholesterol 74 mg
Sodium 53 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Sugars 1 g
Protein 27 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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