3. Vegetarian Lentil Tacos
These meatless tacos from Cooking Classy combine several healthy ingredients, including green lentils, vegetable broth, diced tomatoes, green chiles, yellow onion, garlic, cilantro, lime, and a variety of spices (cumin, chili powder, ancho chili powder, paprika, cayenne pepper). Using pulses like lentils in place of traditional taco starches like rice may slow digestion of sugar, ultimately lowering blood sugar levels, according to a study published in April 2018 in The Journal of Nutrition. And, “lentils add nutrients such as protein, fiber, iron, and magnesium,” Poulson says.
One serving (1/9 of the total) offers 145 calories, 2 g of fat, 23 g of carbs, 10 g of fiber, 2 g of sugar, and 8 g of protein. Poulson recommends using corn tortillas, whole-wheat tortillas, or wrapping your filling with a large lettuce leaf.
4. Healthy General Tso’s Chicken
For a healthier version of a popular Chinese takeout dish, try this General Tso’s chicken recipe found on the Plated Cravings blog. “This homemade version removes the breading and skips the deep frying, both of which make it a healthier option for people with type 2 diabetes,” Poulson says.
It starts with a lean protein source (boneless chicken breasts) and marinades it in a very small amount of cornstarch, salt, and pepper. It then adds a simple stir-fry made of peanut oil, dried chiles, toasted sesame seeds, and chopped scallion. Peanut oil, for one, is a good source of heart-healthy monounsaturated fats, according to the ADA.
Finally, you’ll pour on a sauce made of ketchup, rice vinegar, hoisin sauce, a touch of brown sugar, and soy sauce (look for low-sodium versions of sauces and condiments, especially considering the recipe includes 718 mg of sodium).
One-quarter of this recipe packs 207 calories, 10 g of carbs, 12 g of protein, 12 g of fat (2 g of saturated fat), and 7 g of sugar. “To keep the meal low-carb, serve with a side of sauteed or steamed veggies instead of piling it on a bed of white rice,” Poulson says.