New Shu Pork
This lighter version of mu shu pork is good with steamed rice and broccoli.
For this recipe, and for dozens of other Association-approved recipes, purchase Quick & Easy Diabetic Recipes for One, 2nd Edition from our online store.
Prep time: 25 minutes
1/4 cup water
1/2 dried chili pepper
1 tsp peanut oil
3 oz boneless pork chop, thinly sliced
1/2 onion, thinly sliced
1 tsp garlic powder
1 zucchini, cut into 1/2-inch slices
1 1/2 cups shredded cabbage
1 tsp light soy sauce
1/8 tsp cayenne pepper
1 pinch fresh ground pepper to taste
- Heat the water in a small skillet over low heat. Add the dried chili pepper. Cook on medium-low heat for 15 minutes, or until the pepper softens.
- Remove the pepper to a small plate and allow to cool. Save the water for later use.
- When the pepper is cool to the touch, cut 1/2 inch off the top of pepper along with the stem. If you prefer less "pepper heat," remove the seeds.
- Slice the remaining pepper in horizontal strips and set aside.
- Heat the oil in a wok or medium nonstick skillet on medium-high heat. Add the pork strips and cook until the meat is no longer pink.
- Add the onion, garlic, and zucchini, and stir-fry until the onion becomes transparent and soft.
- Reduce the heat to medium and add the shredded cabbage, stirring well.
- Add the soy sauce, cayenne pepper, black pepper, chili pepper, and the reserved water.
- Cover and cook for 5-7 minutes, stirring every 2 minutes.
- Remove from the heat and serve.
3 Lean Meat
Total Calories: 260
Calories from Fat: 104
Total Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 55 mg
Sodium: 266 mg
Total Carbohydrate: 17 g
Dietary Fiber: 6 g
Sugars: 10 g
Protein: 23 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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