Are you searching for diabetes-friendly recipes? CTMC's dietary and nutrition team shares recipes the whole family can enjoy.

1. Stephanie Lozano Burns RD,LD
Clinical Dietitian

2. Diabetic Friendly Meals for the
Whole Family
Outline
• What is a diabetic friendly
meal?
• What foods are in season?
• Important tips for everyone
• Healthy diabetic friendly
meal ideas for Mother’s Day

3. What is a diabetic friendly meal?
– Balanced
– Healthy for everyone
– Centered around lean
protein, whole grains,
vegetables/fruits, and
low-fat dairy (if able to
tolerate)
– 3-4 carbohydrate
choices (15 grams per
choice)

4. What it’s not:
• It’s not
– Severely restricting
carbohydrates or
– A “low carb” diet
– Temporary
– Severely limiting
– Only for diabetics
– Intended for dramatic
weight loss

5. What’s in season for May?
• Blueberries, blackberries
• Cabbage
• Cantaloupe, honeydew
• Carrots
• Cucumbers
• Grapefruit
• Green onions, onions, sweet onions
• Herbs
• Lettuce
• Mushrooms
• Peas
• Peaches
• Sweet peppers, hot peppers
• Potatoes, sweet potatoes
• Squash, zucchini
• Tomatoes
• Turnips
• Watermelons
www.gotexan.org
• Why eat in season?
– Cheaper, more
affordable
– Fresher
– Healthy
– Better Selection

6. Hibiscus Infused water
Ingredients
• ¼ cup dried hibiscus leaves
• 1 small bunch fresh mint (about
10 -20 leaves)
• 1 lemon or lime, sliced
• 1 gallon water
Directions, Serves 16
1. Place all ingredients in infuser
ball or closed cheesecloth
2. Let sit for 1 hour or more (even
overnight) to let flavors infuse
3. Add ice and enjoy!

7. Hibiscus Infused Water
• Nutritional Facts, Serving Size: 8oz.
– Calories: 1kcal
– Fat: 0g
– Sodium: 7mg
– Carbohydrate: 0.4g
– Protein: 0.1g
– Fiber: 0g

8. Tilapia with cucumber sauce
Ingredients
• 2 Tbs. olive oil
• 4 tilapia filets
• 1 cup plain yogurt
• 1 cucumber, peeled and sliced
• 4 cloves garlic
• Juice of ½ lemon
• Garnish: dill, lemon slices
• Salt and pepper to taste
Directions , Serves 4
1. Heat olive oil in large sauté pan.
2. Season tilapia as desired. Place tilapia in
pan and cook for about 2-3 minutes on
each side or until it flakes easily with a
fork.
3. Combine yogurt, cucumber, lemon juice
and dill; add salt and pepper as desired
4. Serve cucumber sauce on top of tilapia.

9. Tilapia with cucumber sauce
• Nutritional Facts, Serving Size: 1 tilapia fillet
with ½ cup cucumber sauce
– Calories: 217
– Fat: 8.9g
– Sodium: 85mg
– Carbohydrate: 9.4g
– Protein: 25.3g
– Fiber: 0.8g

10. Quick Quinoa
Ingredients
• 1 cup quinoa, rinsed
• 2 cups low-sodium broth
• Salt and Pepper to taste
• Optional:
– Garnish with lime juice and
cilantro
Directions, Serves 4
1. Add broth and quinoa to pot
2. Bring to boil
3. Lower to simmer for 15 minutes
4. Fluff with fork, garnish and serve

11. Quick Quinoa
• Nutritional Facts, Serving Size: ½ cup
– Calories: 155
– Fat: 2.4g
– Sodium: 37mg
– Carbohydrate: 26.2g
– Fiber: 2.8g
– Protein: 6.7g

12. Zucchini and Mushrooms with
Parmesan
Ingredients
• 1 tsp olive oil
• 1 clove garlic, minced
• 2 zucchini, sliced
• ½ pound mushrooms, sliced
• 1 oz parmesan, shaved
• Salt and pepper to taste
Directions, Serves 4
1. Heat olive oil in pan
2. Add garlic, heat until fragrant
3. Add mushrooms and zucchini
4. Cook for about 10 minutes, or until
tender
5. Remove from heat, add parmesan

13. Zucchini and Mushrooms with
Parmesan
• Nutritional Facts, Serving Size: 1 cup
– Calories: 62
– Fat: 3.4g
– Sodium: 117mg
– Carbohydrate: 4.0g
– Fiber: 1.1g
– Protein: 5.2g

14. About how many carbohydrate
servings are in this entire meal?
–Approx 3 servings
– 0.4g (water) + 9.4g (tilapia w/ sauce) + 26.2g
(quinoa) + 4.0g (zucchini) = 40g carbohydrate /15g
= 2.7 servings
– Can also estimate:
• Cucumber sauce: about 1 serving
• Quinoa: 2 servings

15. Questions?
Contact Info:
Stephanie Lozano Burns RD, LD
Stephanie.burns2@ahss.org
512.753.3511
Stay tuned for raffle!!!