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Tasty Recipes To Help Control Diabetes

According to the American Diabetes Association, more than 25 million people in the United States have diabetes, a group of diseases marked by high levels of blood glucose resulting from defects in insulin production, insulin action, or both. The disease can lead to serious complications like heart disease and stroke and it is the seventh leading cause of death in the United States.

Fortunately, many people with Type 2 diabetes can control their blood glucose by taking good care of themselves. This includes following a healthy meal plan.

“Eating well-balanced meals is an essential step to improving your health,” says Kathy Redlinger, Columbia St. Mary’s Heart Secrets registered dietitian. “And there are plenty of simple recipes that are delicious and good for you."

Below are a few of Redlinger's suggestions.


Seared Salmon with Mushroom-Shallot Sauce

4 4-ounce fresh or frozen skinless salmon fillets
1/4 teaspoon ground black pepper
1/8 teaspoon salt
2 teaspoons olive oil
1 cup cremini or button mushrooms, sliced 
1 medium shallot, finely chopped
1/3 cup dry white wine or reduced-sodium        chicken broth
1 tablespoon Dijon-style mustard
2 teaspoons snipped fresh thyme or 
1/2 teaspoon dried thyme

Thaw salmon, if frozen. Rinse salmon and pat dry with paper towels. Then, sprinkle salmon with pepper and salt.

Measure thickness of fillets. In a large nonstick skillet, cook salmon in hot oil over medium heat for 4 to 6 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork, carefully turning once halfway through cooking. Remove from skillet and keep warm.

Add mushrooms and shallot to the same skillet. Cook for 3 to 5 minutes over medium heat or until tender, stirring occasionally. Remove from heat and carefully add wine, mustard and thyme. Cook and stir for 1 to 2 minutes or until well combined and heated through.

Place salmon on serving plates and top with the mushroom sauce. Serve with roasted potatoes and leeks and roasted asparagus. 


Wine-Glazed Steak

1 boneless beef top sirloin steak, cut 1/2 to 3/4 inch thick (8 to 10 ounces total)
2 teaspoons olive oil
1 cup sliced fresh mushrooms
2 cloves garlic, minced
1/8 teaspoon crushed red pepper
1/4 cup dry red wine or low-calorie cranberry juice*
2 tablespoons balsamic vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon honey*

 *Tip: If using the cranberry juice option, omit the honey. 

Trim fat from steak. Cut steak into two equal portions.

In a large skillet, heat oil over medium-high heat. Add steaks. Reduce heat to medium; cook for 10 to 13 minutes or until desired doneness (145 degrees F for medium-rare or 160 degrees F for medium doneness), turning steaks occasionally. If steaks brown too quickly, reduce heat to medium-low. Transfer steaks to a serving platter; keep warm.

Add mushrooms, garlic and crushed red pepper to skillet. Cook and stir for 2 minutes. Remove skillet from heat. Carefully add wine or cranberry juice. Return to heat. Boil gently, uncovered, for 3 to 5 minutes or until most of the liquid is evaporated. Add balsamic vinegar, soy sauce and honey, then return to simmering. Cook and stir about 2 minutes or until slightly thickened. Spoon over steaks.


Basil-Lemon Shrimp Linguine

1 pound fresh or frozen large shrimp in shells
6 ounces dried linguine or fettuccine
1/2 teaspoon salt
8 ounces fresh asparagus spears, trimmed and cut diagonally into 1-inch pieces
Nonstick cooking spray
2 cloves garlic, minced
1 cup thin red, yellow, and/or green sweet pepper strips
1/4 cup snipped fresh basil or 1 tablespoon dried basil, crushed
1 teaspoon finely shredded lemon peel 
1/4 teaspoon ground black pepper
1/4 cup sliced green onions
2 tablespoons lemon juice
1 tablespoon olive oil
Fresh basil sprigs (optional)
Lemon wedges (optional)

Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. 

Cook pasta according to package directions in water with 1/4 teaspoon of the salt, adding asparagus during the last 3 minutes of cooking; drain and return to pan. Cover and keep warm.

Meanwhile, lightly coat a large nonstick skillet with nonstick cooking spray. Heat over medium heat; add garlic; cook and stir 15 seconds.

Add pepper strips; cook and stir 2 minutes or until crisp-tender. 

Add shrimp, dried basil, if using, lemon peel, remaining 1/4 teaspoon salt, and ground black pepper. Cook and stir for 3 minutes or until shrimp turn opaque. Remove from heat.

Add shrimp mixture to pasta mixture.

Add snipped fresh basil, if using, the green onions, lemon juice, and oil; toss gently to coat.

Transfer to serving plates. If desired, garnish each serving with basil sprigs and/or lemon wedges. Makes 4 (1 1/2-cup) servings.


If you have any questions or would like more information about nutrition, please contact Women’s Heart Secrets at (414) 291-1550 or visit www.heartsecrets.org.


 

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