Diabetes is a chronic condition requiring a specialized diet. Calorie reductions are typical, often accompanied by a limit on simple carbohydrates and saturated fat. Just like everyone else, diabetics can crave a hot, hearty lunches on cold, winter days. With a little ingenuity, you can create a substantial lunch that won't raise your doctor's blood pressure.
Beef Stew
Beef stew makes a satisfying lunch. You can create multiple servings by browning thinly-sliced lean beef steak in olive oil, draining the fat and adding the beef to a base of beef broth and canned tomatoes. Add a diced whole potato, yellow onion quarters, peas, quartered carrots and any vegetables you have on hand. Season with cumin, rosemary, pepper, diced garlic and any other spices you like. Eat a 1-cup serving of stew, accompanied by a small whole-grain roll and a cup of skim milk for a hearty lunch that is sure to warm you up.
Chicken and Cabbage
For a quick, tasty lunch, try chicken and cabbage. Brown your chicken breast strips in olive oil and add diced cabbage, and then cover and cook until the cabbage is softened. Sprinkle with no-salt seasoning and have it with a serving of steamed snow peas, a crunchy red apple and a glass of unsweetened ice tea.
Salmon and Veggie Packet
For a fun change, take a salmon fillet and place in a large piece of aluminum foil you have sprayed with no-stick spray. Add sliced lemon, red pepper slices and thin yellow squash circles. Season it with your favorite herbs and cook the sealed packet in the oven until the fish is flaky and done throughout. Serve with a piece of string cheese and green tea.
Pinto Beans
The American Diabetes Association recommends adding beans to your meals -- and you can transform ordinary canned pinto beans into a satisfying lunch with a few simple steps. Add 1/2 cup of diced tomatoes, a handful of diced white onion and a squeeze of fresh lemon juice to heated pinto beans and boil lightly, adding your favorite seasonings near the end of cooking. Eat a cup of the bean mixture with a small slice of cornbread and a cup of skim milk for a substantial meal that doesn't overload your calorie count.
Toasted Turkey Sandwich
Turkey sandwiches are a lunch time favorite no matter what the season. Heat your turkey breast slices and place them between two slices of oat bran bread, adding fresh spinach leaves, pickle slices and diced yellow tomato. Heat a nonstick skillet or griddle and toast the sandwich on both sides until well browned. Have it with a cup of skim milk and a fresh navel orange for a healthy meal that won't leave you hungry.
