30 Diabetes-Friendly Dinners for September
Registered dietitian Amelia Sherry rounded up dinners that have a delicious mix of high-fiber carbohydrates, lean proteins and non-starchy sides. Each meal has < 30 grams of net carbs and at least 3 grams of fiber.
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Day 1: Ground Turkey Sweet Potato Skillet
I'm still settling into married life and learning how to balance our busy schedules. This quick one-dish ground turkey sweet potato skillet helps keep us on track throughout the week. —Shannon Barden, Alpharetta, Georgia
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Day 2: Classic Cobb Salad
Making this salad is a lot like putting in a garden. I “plant” everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania
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Day 3: Thai Shrimp Salad
Here's a deliciously different salad that blends grilled shrimp, a lean source of protein, with the low-calorie crunch of cucumber and onion. It's tossed and dressed with Thai flavors of sesame, cilantro, lime and refreshing mint. Annette Traverso - San Rafael, California
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Day 4: Sausage Egg Burritos
My husband and I try to eat healthy, but finding new meals for breakfast is a challenge. By adding tomatoes, spinach and garlic to traditional eggs and egg whites, we can have a dish that is both light and satisfying.—Wendy G. Ball, Battle Creek, Michigan.
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Day 5: Chili Rubbed Steak with Black Bean Salad
Busy weeknights don't stop my husband from firing up the grill. This meal-in-one comes together fast. Try it with chimichurri and cotija cheese. —Naylet LaRochelle, Miami, Florida
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Day 6: Shrimp & Corn Stir-Fry
I make this seafood stir-fry at summer’s end when my garden is producing plenty of tomatoes, squash, garlic and corn. For a quick supper, we serve it over rice. —Lindsay Honn, Huntingdon, Pennsylvania
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Day 7: Herbed Tuna and White Bean Salad
This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
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Day 8: Spicy Sausage and Rice Skillet
The spicy sausage in this quick skillet dish gives it a kick, and the sliced apples are a pleasant, tart surprise. —Jamie Jones, Madison, Georgia
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Day 9: Slow Cooker Southwestern Chicken Soup
Here’s the perfect recipe for a busy week, because the slow cooker does most of the work for you! —Harold Tartar, West Palm Beach, Florida
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Day 10: Asparagus Tofu Stir Fry
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. Check out our guide if you’re new to tofu. —Phyllis Smith, Chimacum, Washington
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Day 11: Zucchini Beef Skillet
This is a speedy summer recipe that uses up those abundant garden goodies: Zucchini, tomatoes and green peppers. —Becky Calder, Kingston, Missouri
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Day 12: Feta Asparagus Frittata
Asparagus and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
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Day 13: Asparagus Nicoise Salad
I’ve used my Nicoise as an appetizer or a main-dish salad, and it’s a winner every time I put it on the table. Here’s to a colorful, make-ahead salad! —Jan Meyer, St. Paul, Minnesota
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Day 14: Cauliflower Tofu Curry
Cauliflower, garbanzo beans and tofu are each subtle on their own, but together they make an awesome base for curry. We have this recipe weekly because one of us is always craving it. —Patrick McGilvray, Cincinnati, Ohio
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Day 15: Chicken Nicoise Salad
This salad makes it easy to eat what’s good for you. It’s versatile, so you can use asparagus in place of green beans and salmon instead of tuna, or add garden tomatoes. And if you follow the keto diet, you'll be happy to know this is a keto chicken salad. —Nick Monfre, Oak Ridge, New Jersey
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Day 16: Crispy Tofu with Black Pepper Sauce
Sometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado
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Day 17: Skillet Lasagna
Whole wheat noodles and zucchini pump up nutrition in this delicious, family-friendly dinner. Topped with dollops of ricotta cheese, it has an extra touch of decadence. No one will believe this one’s lighter. —Lorie Miner, Kamas, Utah
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Day 18: Simple Grilled Steak Fajitas
After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
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Day 19: Omelet Tortilla Wrap
Since this omelet is packed with whole grains, veggies and protein, all I have to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, MichiganServe this omelet with a simple side salad.
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Grilled Salmon with Chorizo-Olive Sauce
Every one of the ingredients in this recipe brings a ton of flavor. Both chorizo and salmon cook in a hurry, and garlic and citrus go beautifully with them, too. —Charlene Chambers, Ormond Beach, FloridaFor more fiber, put portobellos on the grill, too.
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Day 21: Quick and Healthy Turkey Veggie Soup
I freeze our leftover turkey at the holidays so we can enjoy meals like this year-round. This soup is especially delicious on a chilly fall or winter day. If you're looking for a dish that's more filling, add some cooked pasta. —Joan Hallford, North Richland Hills, Texas
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Day 22: Grilled Basil Chicken and Tomatoes
Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It's one of those basil recipes that tastes just like summer. —Laura Lunardi, West Chester, PennsylvaniaServe your grilled chicken with a side of grilled sweet potatoes or another high-fiber carbohydrate.
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Day 23: Asian Tofu
This tasty Asian tofu was the first meatless recipe my fiance made for me. Tofu is a wonderful light protein and is so easy to pair with broiled or grilled veggies, such as eggplant and asparagus, or even tomatoes. —Emily Steers, Los Angeles, CaliforniaTo increase the amount of fiber in this meal, serve your tofu with a scoop of quinoa.
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Day 24: Cabbage and Beef Soup
When I was a little girl, I helped my parents work the fields of their small farm. Lunchtime was always a treat when Mother picked fresh vegetables from the garden and simmered them in her big soup pot. We loved making this delicious recipe. —Ethel Ledbetter, Canton, North Carolina
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Day 25: Fines Herbes & Mushroom Omelets
This omelet needs a side—like almond strawberry salad!
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Day 26: Pressure-Cooker Tomato Poached-Halibut
My halibut with a burst of lemon comes together in one pan and stays super moist. Try it with polenta, angel hair pasta or crusty bread. —Danna Rogers, Westport, Connecticut
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Day 27: Skillet Chicken with Olives
While I was visiting my cousin Lilliana in Italy, she made this heavenly chicken for lunch. Now it's a family favorite stateside, too. —Rosemarie Pisano, Revere, MassachusettsServe this chicken with mashed cauliflower.
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Day 28: Vegetable Steak Kabobs
The marinade for this steak-and-vegetable kabob is the best one I've ever found. I use it on chicken and pork, too. —Norma Harder, Weyakwin, SaskatchewanServe the kabobs with a side of Syrian green beans.
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Day 29: Slow-Cooked Pork Stew
Try this comforting pork stew recipe that's easy to put together, but tastes like you've been working hard in the kitchen all day. It's even better served over polenta, egg noodles or mashed potatoes. —Nancy Elliott, Houston, TexasServe this over whole-grain pasta or brown rice for added fiber.
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Day 30: Turkey Lettuce Wraps
I used to make these during my training days when I worked at a restaurant in Hawaii. They're low-fat, low-carb, high-protein, quick and delicious—a great choice before or after a workout. —Duncan Omarzu, Astoria, New York
