Diabetic Cooking

Cajun Grains

This simple Cajun Grain recipe from Jackie Newgent’s The All-Natural Diabetes Cookbook, 2nd Edition, will kick the monotony out of any boring lunchtime. Packed with the whole grain farro, lean ground turkey, and plenty of vegetables, this is something you can make in advance and then reheat in the microwave for a high-flavor and nutritious lunch entree!



  • 1 cup whole farro, rinsed and drained
  • 1 3/4 cups low-sodium chicken or vegetable broth
  • 1 (14.5-ounce) can roasted, diced tomatoes with green chilies (undrained)
  • 1 1/4 teaspoons sea salt
  • 1 tablespoon extra-virgin olive oil
  • 8 ounces ground turkey (about 93% lean)
  • 1 medium green bell pepper, finely diced
  • 1 small white onion, finely diced
  • 1 tablespoon salt-free cajun seasoning
  • 1 (15-ounce) can no-salt-added red kidney beans, drained


Add the farro, broth, diced tomatoes with liquid, and salt to a medium saucepan. Bring to a boil over high heat. Reduce the heat to medium low, cover and simmer for 20 minutes. (The farro will be halfway cooked.)

Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and cajun seasoning and sauté until the turkey is crumbled and well-done and onion is softened, about 5 minutes.

Stir the turkey mixture and beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.

Nutrition Facts Per Serving:
Calories: 230 calories, Carbohydrates: 32 g, Protein: 15 g, Fat: 5 g, Saturated Fat: 1.5 g, Cholesterol: 20 mg, Sodium: 430 mg, Fiber: 7 g

Exchanges per serving: 2 starch, 1 vegetable, 1 lean protein.

©2015 by Jacqueline A. Newgent, RDN. From The All-Natural Diabetes Cookbook, 2nd Edition. Reprinted with permission from The American Diabetes Association. To order this book, call 1-800-232-6733 or order online at Shopdiabetes.org.