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Top 5 Diabetic Barbecue Menu Ideas

 

Top 5 Diabetic Barbecue Menu Ideas

1. Barbecued Turkey Thighs
This healthy barbecue recipe comes together in the slow cooker. Simply combine the ingredients the night before and wake up to a low-carb BBQ turkey meal fit for the South.
Ingredients:
– 1/2 cup ketchup
– 2 tablespoons sugar or sugar substitute equivalent to 2 tablespoons sugar
– 1 tablespoon quick-cooking tapioca
– 1 tablespoon cider vinegar
– 1 teaspoon Worcestershire sauce
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon crushed red pepper
– 2 -2 1/2 pounds turkey thighs (about 2 thighs) or meaty chicken pieces (breast halves, thighs, and/or drumsticks), skinned
– 2 -3 cups hot cooked brown rice

Nutrition Facts Per Serving:
– 226 cal.
– 4 g total fat (1 g sat. fat)
– 116 mg chol.
– 447 mg sodium
– 17 g carb. (13 g sugars)
– 30 g pro.

2. Beef and Cabbage Wraps
With only six ingredients, this Tex-Mex dish makes a great weeknight meal packed with protein and fiber. Choose lean ground beef and whole wheat tortillas for healthy options.
Ingredients:
– 4 8 – inches whole wheat or regular flour tortillas
– 12 ounces 90 percent or higher lean ground beef
– 1/2 cup chopped onion (1 medium)
– 2 cups packaged shredded cabbage with carrot (coleslaw mix)
– 1 cup frozen whole kernel corn
– 1/4 cup bottled barbecue sauce

Nutrition Facts Per Serving:
– 356 cal.
– 12 g total fat (5 g sat. fat)
– 55 mg chol.
– 561 mg sodium
– 33 g carb. (12 g fiber, 8 g sugars)
– 27 g pro.

3. Lemon-Chili Shrimp Skewers
We dressed up these shrimp, tomato, and pepper kabobs with an easy homemade barbecue sauce. You get two of the skewers for 152 calories and 8 grams of carb.
Ingredients:
– 1 pound fresh or frozen large shrimp
– 2 green onions, cut into 1 1/2-inch pieces
– 16 cherry tomatoes
– 1 medium green pepper, cut into 1 1/2-inch pieces
– 1/3 cup reduced-sugar ketchup
– 1 teaspoon finely shredded lemon peel (set aside)
– 2 tablespoons lemon juice
– 1 teaspoon chili powder
– 1 clove garlic, minced

Nutrition Facts Per Serving:
– 152 cal.
– 2 g total fat 172 mg chol.
– 411 mg sodium
– 8 g carb. (2 g fiber, 4 g sugars)
– 24 g pro.

4. BBQ Ranch Wraps
Tangy yet sweet, these easy wraps use shredded chicken or turkey for a low-fat, high-protein quick-fix lunch or dinner.
Ingredients:
– 2 tablespoons bottled reduced-fat ranch salad dressing
– 1 tablespoon light mayonnaise dressing or salad dressing
– 2 cups packaged shredded broccoli (broccoli slaw mix)
– 4 8 – inches whole grain flour tortillas
– 2 tablespoons bottled barbecue sauce
– 8 ounces cooked chicken breast or turkey breast, shredded

Nutrition Facts Per Serving:
– 279 cal.
– 7 g total fat (1 g sat. fat)
– 51 mg chol.
– 589 mg sodium
– 31 g carb. (3 g fiber)
– 23 g pro.

5. Flat-Iron Steak with BBQ Beans
You probably already have the five ingredients needed to throw together this homemade barbecue dinner. Enjoy the hearty, protein-rich steak-and-beans recipe for a total of 25 grams of carb per serving.
Ingredients:
– 2 boneless beef shoulder top blade (flat-iron) steaks, halved (1 to 1 1/4 pounds total)
– 2 teaspoons fajita seasoning
– 1 15 – ounce can black beans, rinsed and drained
– 1/3 cup barbecue sauce
– 2 -3 medium tomatoes, sliced
– Pickled jalapeno chile pepper slices (optional)

Nutrition Facts Per Serving:
– 305 cal.
– 11 g total fat (4 g sat. fat)
– 74 mg chol.
– 678 mg sodium
– 25 g carb. (6 g fiber, 7 g sugars)
– 29 g pro.



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