While there’s nothing easy about controlling diabetes, being able to live a life people love is crucial to achieving glycemic control. It’s important for everyone, including diabetics, to enjoy the foods they eat, while choosing foods that are best for fueling and nourishing their bodies. While diabetes can make meal planning and menu selection more challenging, it’s important to understand that even diabetics can include their favorite foods in their diet when done so properly – even things like bread, pasta, and sugar!
This recipe helps provide a balance between a high carbohydrate food (pasta) with a very low carbohydrate food (lettuce) to comprise the base of the meal. The pasta is whole grain which is high in fiber to slow down the glycemic increase after meals. The meal also contains protein and fat for balance which will also help in post-prandial glucose control.
Being diabetic doesn’t mean giving up anything…it means learning how everything can fit with your recommended needs!
Chicken Caesar with a Twist
1/3 cup light mayonnaise
2 Tbsp red wine vinegar
2 tsp dijon mustard
1 tsp white wine vinegar, optional
1 tsp Worcestershire sauce
1 tsp anchovy paste
1 clove garlic, minced
1/8 tsp ground red pepper
12 oz boneless skinless chicken breasts
4 oz dry whole wheat rotini
2 tsp olive oil
pinch of salt
1 tsp Italian seasoning
1/4 cup grated Parmesan
2 heads Romaine lettuce, washed and torn into pieces
2 oz Parmesan, shredded
Preheat grill to medium-high heat.
Meanwhile, start a small pot of boiling water. Add pasta and cook 9-12 minutes, until al dente.
Add chicken to preheated grill and grill 4-5 minutes per side.
While chicken cooks, combine all of the dressing ingredients and set aside.
Remove the chicken from the grill and place on cutting board. Cut the breasts width-wise into thin pieces.
When the pasta is cooked; drain and return to the pot. Toss with olive oil, salt, Italian seasoning, and grated Parmesan.
Toss the lettuce with the dressing and shredded Parmesan. Divide salad among 4 plates and top with 1/4 of the pasta and 1/4 of the chicken. Serve immediately.
Yield: 4 salads with ~1/2 cup pasta and 3 ounces chicken.
Nicole Morrissey, RD works as the Director of Nutrition Services at a local hospital in Southwest Michigan and holds a master’s degree in Nutrition and Wellness. Her diverse work experience includes over 2 years of leading meetings for Weight Watchers as well as past experience with diabetes, renal disease, bariatrics, food service and education. For more information ,visit her on her blog PreventionRD.com or follow her on twitter @PreventionRD