Low-carb meal

Healthy Recipes Healthy Recipes for Diabetics

Spaghetti squash with turkey Bolognese sauce recipe

Glenda ThompsonUpdated on 11th June 202411th June 2024Leave a Comment3 min read

Enjoy a tasty and healthy spin on a beloved Italian dish with this spaghetti squash and turkey Bolognese sauce recipe. This meal is perfect for those looking for a low-carb option. It’s rich in nutrients and pairs well with a lighter, turkey-based Bolognese sauce.

This flavorful dish is a great choice for those wanting to manage diabetes, shed some pounds, or improve gut health.

Spaghetti Squash: A Versatile and Healthy Alternative

Spaghetti squash is full of vitamin C and other good stuff. When cooked, it looks like spaghetti but is much healthier. This veggie can star in lots of dishes, like casseroles. It’s perfect for those watching their weight or blood sugar.

Turkey Bolognese Sauce: A Leaner and Flavorful Option

The Bolognese sauce in this recipe uses turkey, not beef, for leaner richness. It’s lower in bad fats and calories, making it good for your heart. This sauce also packs in the flavor with herbs and veggies.

Spaghetti squash with turkey Bolognese sauce recipe

Nutritional Information:

• Calories: 277 kcal

• Carbohydrates: 16g

• Protein: 25g

• Fat: 14g

Ingredients:

p class=”ed-focus” data-fo=”26″>• 1 spaghetti squash
• 1 tsp olive oil
• 450 grams extra lean ground turkey
• 1 small onion, diced
• 5 garlic cloves, minced
• 2 cups Cremini mushrooms, sliced
• 28 oz crushed tomatoes
• 2 tbsp dried Oregano
• 1 tbsp dried Basil
• 1 tbsp dried Thyme
• 4 cups baby spinach
• 1/4 cup grated parmesan cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400 degrees F (200 degrees C) for roasting the spaghetti squash.
2. Cut the spaghetti squash in half lengthwise and remove the seeds. Place the halves face down on a baking sheet and roast for about 40 minutes, or until the flesh is tender and easily shreds into strands with a fork.
3. While the squash is roasting, heat the olive oil in a large saucepan over medium-high heat. Add the ground turkey and cook until browned, breaking it up as it cooks.
4. Add the diced onion to the pan and sauté until translucent. Then add the minced garlic and sliced mushrooms, cooking until the mushrooms are soft.
5. Stir in the crushed tomatoes, oregano, basil, and thyme. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes to allow the flavors to meld.
6. A few minutes before the sauce is done, stir in the baby spinach and cook until wilted.
7. Once the spaghetti squash is cooked, use a fork to scrape the inside to create the “spaghetti” strands.
8. Serve the turkey Bolognese sauce over the spaghetti squash strands and top with grated parmesan cheese if desired.

Healthy Recipes Healthy Recipes for Diabetics

Spicy Cajun Salmon and Shrimp Delight recipe

Glenda ThompsonUpdated on 8th June 20248th June 2024Leave a Comment2 min read

You don’t need hours to enjoy a meal that feels fancy.

This Spicy Cajun Salmon and Shrimp Delight recipe meal is easy to make and perfect for a busy weeknight. It can be served with mashed potatoes and veggies for a hearty meal.

Nutritional Information (per serving):

• Calories: 805 kcal

• Carbohydrates: 6 g

• Protein: 116 g

• Fat: 32 g

Ingredients for 2 servings:

• 2 salmon fillets (about 6 oz each)

• 12 large shrimp, peeled and deveined

• 1 tablespoon Cajun seasoning

• 2 tablespoons olive oil

• 1 red bell pepper, sliced

• 1 green bell pepper, sliced

• 1 onion, sliced

• 3 cloves garlic, minced

• 1 cup cherry tomatoes, halved

• 1/4 cup chicken or vegetable broth

• Salt and pepper to taste

• Fresh parsley for garnish

Directions:

1) Sprinkle the Cajun seasoning evenly over both sides of the salmon fillets and shrimp.

2) Heat olive oil in a large skillet over medium-high heat.

3) Add the salmon fillets to the skillet, and cook for about 4 minutes on each side, or until cooked through.

4) Remove and set aside.

5) In the same skillet, add the shrimp and cook for about 2 minutes on each side, or until pink and opaque.

6) Remove and set aside.

7) In the same skillet, add more oil if needed, then sauté the bell peppers, onion, and garlic until they start to soften.

8) Add the cherry tomatoes and broth, and let simmer for about 5 minutes, until the vegetables are tender.

9) Return the salmon and shrimp to the skillet, warming them through.

10) Season with salt and pepper, garnish with parsley, and serve immediately.

Healthy Recipes Healthy Recipes for Diabetics

Cauliflower Rice Stir-fry with Vegetables and Tofu Recipe

Glenda ThompsonUpdated on 5th June 20245th June 2024Leave a Comment2 min read

Enjoy a stir-fry that’s both tasty and full of plant-based protein. This Cauliflower Rice Stir-fry with Vegetables and Tofu recipe is perfect for a quick dinner or a low-carb meal that’s healthy and satisfying.

What is Cauliflower Rice?

Cauliflower rice is a known low-carb substitute for rice. It provides a grain-free option that’s friendly for keto diets. You can make it by pulsing cauliflower florets in a food processor. which turns them into tiny granules that look like rice.

A Low-Carb Alternative to White Rice

Cauliflower rice has way fewer carbs and calories than white rice. This makes it a great pick for those eating low-carb or keto meals. You can use it in various recipes to still enjoy the taste and texture of rice. But you won’t get the high carb intake.

Nutritional Benefits of Cauliflower Rice

Cauliflower rice isn’t just low in carbs, it’s also full of nutrients. It’s a good source of fiber, vitamins, and minerals. Plus, it has vitamin C, vitamin K, folate, and potassium. It’s packed with antioxidants too, which can protect your health and prevent diseases.

Cauliflower Rice Stir-fry with Vegetables and Tofu Recipe

Total Time: 30 minutes
Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Cuisine: Asian

Ingredients:

• 1 medium head of cauliflower, riced

• 14 oz firm tofu, pressed and cut into cubes

• 2 tbsp olive oil, divided

• 1 red bell pepper, thinly sliced

• 1 yellow bell pepper, thinly sliced

• 1 medium zucchini, diced

• 1 medium carrot, julienned

Instructions:

1. Prepare the Cauliflower Rice: Grate the cauliflower using a box grater or food processor until it resembles rice grains.

2. Cook the Tofu: Heat 1 tablespoon of olive oil in a pan over medium heat. Add the tofu cubes and cook until all sides are golden brown. Set aside.

3. Stir-fry the Vegetables: In the same pan, add the remaining olive oil. Sauté the bell peppers, zucchini, and carrot until they’re tender-crisp.

4. Combine: Add the cauliflower rice to the pan with the vegetables. Stir-fry for a few minutes until the cauliflower is heated through.

5. Add Tofu: Return the tofu to the pan and mix with the vegetables and cauliflower rice. Cook for another 2-3 minutes.

6. Season: Season with your favorite herbs, spices, or a stir-fry sauce to taste.

p class=”ed-focus” data-fo=”3″>7. Serve hot