Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Cool wheat berry salad

Preparation time: 20 minutes
Cooking time: 35 minutes

1 cup soft wheat berries
4 cups water
Pinch of salt, plus more to taste
1 large Gala or Fuji apple, chopped
2 tablespoons lemon juice
4 large stalks celery, chopped
1/2–1 cup chopped jicama, optional
1/4 cup chopped parsley
1/2 cup sliced scallions, green and white portions
1/2–1 teaspoon curry powder, to taste
1/2 cup nonfat plain yogurt
8 ounces sliced, cooked chicken
7 walnut halves, toasted and chopped
Head of lettuce

Place wheat berries, water, and pinch of salt in pressure cooker and secure lid. Bring to high pressure, lower heat, and cook for 35 minutes. Remove from heat and release pressure quickly by running cold water over the cooker. Drain wheat berries and set aside to cool.

Toss chopped apple with lemon juice and add to cooled wheat berries along with celery, jicama, parsley, and scallions. Mix curry powder and yogurt together for dressing. Add salt to taste. Mix dressing with wheat berries. Arrange a bed of lettuce on each plate, top with I cup wheat berry mixture, add chicken slices, and sprinkle with toasted nuts.

Nutrition Facts

Per Serving:
  Calories: 270
  Carbohydrate: 39 g
  Protein: 11 g
  Fat: 9 g
  Saturated fat: 2 g
  Cholesterol: 17 mg
  Sodium: 244 mg
  Fiber: 8 g
 
Exchanges per serving: 2 starch, 1 vegetable
Carbohydrate choices: 2 1/2

 

  

2011-05-06

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