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Diabetes Care

Diabetes-Friendly Recipes

Eating well is one of life’s greatest enjoyments, but having diabetes shouldn’t keep you from enjoying some of your favorite foods. Build your own recipe collection by starting with these two delicious, diabetes-friendly recipes.

Herb-Marinated Pork Tenderloins* | Download the PDF

Ingredients
1 lemon zest grated
¾ cup freshly squeezed lemon juice (4 to 6 lemons) Good olive oil
2 tablespoons minced garlic (6 cloves)
1½ tablespoons minced fresh rosemary leaves
1 tablespoon chopped fresh thyme leaves
2 teaspoons Dijon mustard
Kosher salt
3 pork tenderloins (about 1 pound each)
Freshly ground black pepper


Directions

Combine the lemon zest, lemon juice, ½ cup olive oil, garlic, rosemary, thyme, mustard, and 2 teaspoons salt in a sturdy 1-gallon re-sealable plastic bag. Add the pork tenderloins and turn to coat with the marinade. Squeeze out the air and seal the bag. Marinate the pork in the refrigerator for at least 3 hours but preferably overnight.

Preheat the oven to 400 degrees F.

Remove the tenderloins from the marinade. Discard the marinade but leave the herbs that cling to the meat. Sprinkle the tenderloins generously with salt and pepper. Heat 3 tablespoons olive oil in a large oven-proof sauté pan over medium-high heat. Sear the pork tenderloins on all sides until golden brown. Place the sauté pan in the oven and roast the tenderloins for 10 to 15 minutes or until the meat registers 137 degrees F. Transfer the tenderloins to a platter and cover tightly with aluminum foil. Allow to rest for 10 minutes. Carve in 1/2-inch-thick diagonal slices. The thickest part of the tenderloin will be quite pink (it’s just fine!) and the thinnest part will be well done. Season with salt and pepper and serve warm, or at room temperature with the juices that collect in the platter.

*From Food Network’s Ina Garten

Hot Roast Beef Sandwiches* | Download the PDF

Ingredients
1 lb. boneless sirloin steak
2 Tsps. instant coffee granules
1/4 tsp. black pepper
1/2 cup water
1/4 cup dry red wine
2 Tsps. balsamic vinegar
2 Tsps. from a 1-oz. package au jus gravy mix 
1 tsp sugar
1/8 to 1/4 tsp dried pepper flakes
6 oz whole-wheat Italian bread, cut into 8 slices, warmed
2 Tbsps stone-ground or regular Dijon mustard
2 Tbsps chopped parsley (optional)


Directions

Sprinkle both sides of the beef with the coffee granules and the pepper, pressing down with fingertips to adhere. Place a large nonstick skillet over medium-high heat until hot. Coat skillet with cooking spray and cook beef for 4 minutes on each side. Place on cutting board and let stand 3 minutes before thinly slicing.

Meanwhile, stir together the water, wine, vinegar, gravy mix, sugar, and pepper flakes in a small bowl and set aside. Add the wine mixture to the skillet and bring to a boil, scraping the bottom and boiling 3 minutes or until reduced to a scant 1/2 cup. Remove from heat and stir in the oil. Add any accumulated juices from the beef (on the cutting board).

Place two bread slices on each of four dinner plates, spread each bread slice with equal amounts of the mustard (about 1/2 tsp), arrange equal amounts of the beef on top of bread slices, spoon the sauce over all, and sprinkle with the parsley if desired.

*From “15-Minute Diabetic Meals” cookbook by Nancy S. Hughes

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