Posted in - Poultry, Healthy Eating

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


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



I’m a married mother of 3. Who loves living in Minnesota, prep ahead cooking, and couldn’t live without them now. No more worries about the age old question “What’s for Dinner?”. I am also transitioning my family into the slow food and clean eating movement. I believe it’s best if we can eat food in it’s most natural state. I love to share the information I have been gaining through this whole experience. I’m also a trained personal chef. Cooking is a passion and hobby of mine. Hope your are enjoying the content of my blog.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s