November is Diabetes Month

By Jacqueline Gomes, RD, MBA

It’s National Diabetes Month and a good time to remember that, as with all foods, you need to work them into your individualized meal plan in appropriate portions. There is no need to purchase “specialty foods”; everything you need to manage your blood sugars and work towards a healthy eating plan can be found right in our stores.

Here are some tips to get you started:

• Eat meals at regularly scheduled times. You’ll find that you have more energy and less hunger when you stick to a mealtime routine.
• Choose filling proteins that are low in fat such as nonfat dairy products, legumes, whole roasted chicken, fish and lean meats.
• Increase fiber intake by choosing carbohydrate foods that come from whole grain breads or cereals, pasta, brown rice, beans, fruits and vegetables.

Increasing dietary fiber is a general guideline for the entire population, not just for people with diabetes. People with diabetes who eat more high-fiber fruit, vegetables, and grains can improve their blood sugar control and may reduce their need for additional diabetes medicine.

Limit sources of high-calorie and low-nutritional-value foods, including those with a high content of added sugars.

Balsamic Tomato Chicken and Zucchini Noodles

Total prep: 30 minutes

Makes: 4 Servings

Ingredients:

• ½ cup balsamic vinegar
• 3 cups grape tomatoes, cut in half
• 4 cloves garlic, minced
• ½ teaspoon Italian seasoning
• 1 ¼ pounds Perdue chicken cutlets
• ¼ teaspoon salt
• ⅛ teaspoon ground pepper
• 4 cups zucchini noodles (12 oz.)
• 4 ounces fresh mozzarella cheese, sliced
• 1 cup fresh basil leaves, thinly sliced
• Olive oil for drizzling

Directions

1. Preheat oven to 425 degrees F.
2. Add vinegar to a small saucepan and bring to a boil over medium-high heat. Reduce heat and simmer until reduced by half, 8 to 10 minutes.
3. Spray a 9×13-inch baking dish with cooking spray; add tomatoes and Italian seasoning to the prepared baking dish; drizzle with olive oil and stir to combine. Place chicken over the tomatoes; sprinkle with salt and pepper. Bake for 10 minutes.
4. Meanwhile, heat a sauté pan over medium-high heat. Add a drizzle of olive oil and then add zucchini noodles and stir quickly, cook for 2-3 minutes. Cover and keep warm until ready to serve.
5. Remove the chicken from the oven; increase oven temperature to 450 degrees F. Top the chicken with mozzarella slices. Bake until the cheese has melted, 8 to 10 minutes.
6. Divide the zucchini noodles among 4 plates. Top with the chicken mixture. Drizzle with the balsamic reduction and sprinkle with basil.