Posted by on Nov 19, 2018 in Diabetes mellitus | 0 comments

Some people just don’t feel like facing another turkey for Thanksgiving. If you are one of them, and looking for diabetes-friendly recipes, I’m sharing a couple of recipes from Diabetic Living* that could a change of pace for this year’s feast.

“Walnut-Rosemary Crusted Salmon*

Serves 4


2 teaspoons Dijon mustard

1 clove garlic, minced

1/4 teaspoon lemon zest

1 teaspoon lemon juice

1 teaspoon chopped fresh rosemary

1/2 teaspoon honey

1/2 teaspoon kosher salt

1/4 teaspoon crushed red pepper

3 tablespoons panko breadcrumbs

3 tablespoons finely chopped walnuts

1 teaspoon extra virgin olive oil

1 1 pound skinless salmon fillet, fresh or frozen (thawed

Olive oil cooking spray


  • Preheat oven to 425 degrees. Line a large rimmed baking sheet with parchment paper.
  • Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and crushed red pepper in a small bowl. Combine panko, walnuts and oil in another small bowl.
  • Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.
  • Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.

Serving size: 3 ounces per person; Calories: 222; Carbs: 4 g; Fat: 12g; Protein: 24 g; Cholesterol: 62 mg; Sodium: 256 mg”

“Flank Steak Salad with Arugula and Oranges*

Serves 4


8 ounce flank steak

1/2 teaspoon kosher salt

1/2 teaspoon ground pepper

3 teaspoons extra virgin olive oil

4 navel oranges

1 1/2 tablespoon white wine vinegar

1 1/2 teaspoon honey

1 clove garlic minced

1 teaspoon Dijon mustard

1/2 teaspoon smoked paprika

1/2 teaspoon chopped fresh rosemary

1 5 ounce package baby arugula

1/2 cup very thinly sliced red onion

1 ounce goat cheese or feta cheese, crumbled

1/4 cup chopped pecans, toasted


  • Sprinkle both sides of steak with 1/4 teaspoon each of salt and pepper
  • Heat 1 teaspoon oil in a medium skillet over medium high heat. Add the steak and cook to desired doneness, 6 to 8 minutes per side for medium 145 degree Tent with foil and let stand for 10 minutes.
  • Meanwhile grate 1 teaspoon zest and squeeze 1/4 cup juice from one of the oranges. Whisk the zest and juice, the remaining 2 teaspoon, oil vinegar, honey garlic, mustard paprika, rosemary and the remaining 1/4 teaspoon each salt and pepper in a small bowl.
  • Peel the remaining  3 oranges and slice into rounds. Slice the steak thinly across the grain. Place arugula on a serving platter; top with the steak, the orange slices, onion, goat cheese or feta, and pecans. Drizzle with the vinaigrette.

Serving size: 2 1/2 cups; Calories: 280; Carbs: 22 g (5g fiber,  16g sugars); Fat: 14g; Protein: 17g; Cholesterol: 45 mg; Sodium 242 mg”


*These recipes come from Diabetic Living, Fall 2018 Volume 15, Number 4.