What to eat for dinner? This is one of the most common questions among people with diabetes.
You don’t need a lot of time or energy to make a healthy dinner at the end of the day. On busy days, all you need is few essential ingredients to prepare a healthy meal that won’t raise your blood sugar levels.
Make sure you always have some of the below-listed ingredients for nights you neither have time nor energy to cook meals.
Just remember that a healthy plate for a person with diabetes needs to consist ½ non-starchy vegetables, ¼ whole grains or starchy foods, ¼ lean protein, and some dairy or fruit on the side.
It’s good to plan ahead if you’re short on time during the week.
1. Make sure you defrost your frozen fish fillets the evening before using them. Use some olive oil to rub them lightly, and then season with dried herbs such as freshly ground pepper. Bake until done and serve with steamed green beans and half a cup of pre-cooked brown rice.
2. Prepare a salad for your main course. Choose some non-starchy veggie and chop it up. Then serve the vegetable pieces over a bed of greens. Combine with some cottage cheese, rotisserie chicken breast, or another low-fat cheese.
Complete your salad with some fresh fruit or whole wheat garlic on a side.
3. Defrost some frozen chicken or use rotisserie chicken and roast it up. Fill a whole wheat tortilla or corn with shredded chicken, lettuce, tomatoes, black beans, and fresh cilantro. You can top it with some non-fat plain Green yogurt or a spoonful of salsa.
4. Another great idea for quick dinner is scrambled eggs topped with defrosted and heated onions and peppers. Combine with a slice of whole wheat toast with a bit of no-trans-fat margarine.
5. Pasta with vegetables (pasta primavera). Cook your pasta and add some frozen veggies the last few minutes. Then, drain the water and add cooked diced chicken and 2 tablespoons of light salad dressing. But, if you like a red sauce, toss in some pasta sauce.
6. Sauté a frozen stir-fry vegetable medley with vegetable oil and add some heated chicken or frozen shrimp. Then, serve over quinoa, brown rice, or whole farro.
7. A vegetable flatbread. First, you need a premade whole wheat pizza crust. Pile some sautéed fresh or frozen vegetables onto it, and top with low-fat mozzarella and slices of tomato. Bake until the mozzarella melts.
8. Put some canned tomatoes, canned beans, frozen corn, tomato sauce, cumin, garlic, and chili powder in a crockpot in the morning. Cover and cook over low heat for six to eight hours. In this way, you’ll have chili when you return home in the evening.
Also, diced onions, carrots, or bell pepper are other good options to add to this quick dinner.