Healthy Eating: Diabetic Friendly Freezer Recipe

When you have diabetes it’s important to eat right and having healthy homemade choices in the freezer makes it easy to make those healthy choices.

Turkey Vegetable Bake

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Make 6 servings

2 cups sliced fresh mushrooms
3/4 cup chopped red or yellow sweet pepper
1/2 cup chopped onion
2 cloves garlic, minced
2 tablespoons butter or margarine
1/4 cup all-purpose flour
3/4 teaspoon salt
1/2 teaspoon dried thyme, crushed
1/4 teaspoon black pepper
2 cups fat-free milk
1 10 ounce package frozen chopped spinach, thawed and well drained
2 cups cooked brown rice
2 cups chopped cooked turkey or chicken
1/2 cup finely shredded Parmesan cheese (2 ounces)

Prep Day: In a 12-inch skillet cook and stir mushrooms, sweet pepper, onion, and garlic in hot butter over medium heat until tender. Stir in flour, salt, thyme, and black pepper. Slowly stir in milk; cook and stir until thickened and bubbly. Stir in spinach, rice, turkey, and 1/4 cup of the Parmesan cheese. Spoon mixture into a 2-quart rectangular baking dish. Sprinkle with remaining Parmesan cheese. Cover baking dish with plastic wrap and then foil. Label and freeze for up to 3 months.

Serve Day: Thaw in the refrigerator for 1 to 2 days or until completely thawed. Bake, covered, in a 350 degree oven for 30 – 40 minutes. Uncover and bake about 10 minutes more or until heated through. Let stand 15 minutes before serving.

Nutrition Facts Per Serving:
Servings Per Recipe: 6
Calories: 297
Protein(gm): 24
Carbohydrate(gm): 28
Fat, total(gm): 10
Cholesterol(mg): 53
Saturated fat(gm): 5
Dietary Fiber, total(gm): 3
Vitamin A(IU): 8017
Vitamin C(mg): 35
Sodium(mg): 602
Calcium(DV %): 263
Iron(DV %): 2
Diabetic Exchanges
Milk(d.e): 1
Vegetables(d.e): 1
Starch(d.e): 1
Lean Meat(d.e): 2
Fat(d.e): 1

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