Diabetic Ground Beef Recipes – Having diabetes means making certain changes in your diet, but you do not have to give up all your favorite foods. You just have to make better decisions. If you are a meat lover, it is important to know how to select high quality red meats and avoid processed types, such as certain cured meats.
Reduce red meat and processed meat is beneficial even if you do not have diabetes because it is a healthy heart strategy in any diet. And even less, if you have diabetes, more importantly, because all the fat and salt associated with processed meat can make controlling diabetes more difficult. On the other hand, your diet for diabetes should contain healthy proteins, and lean red meat may meet the requirements, but within certain limits.
About diabetes and red meat
When researchers in Japan, dietary habits and risk of diabetes in 27,425 men and 36,424 women between 45 and 75 years of studies, found that the correlation in men but not in women, the consumption of red meat or processed meat with the risk of diabetes. The more meat men ate, the greater the risk of developing type 2 diabetes, the authors concluded. A large study published in the American Journal of Clinical Nutrition found similar results in a large group of adults in the United States. UU., But without gender distribution.
And when another team of researchers analyzed the studies in this link, they found similar results everywhere. The conclusion? Eating a lot of red meat and processed meat seems to increase the risk of heart disease and diabetes. According to these results, which have been published in the current reports of atherosclerosis, especially processed meat with its high contents of sodium and additives represents a serious risk to health.
A place for red meat in your diet for diabetes
There is no clear guideline to how much red meat is safe if you have diabetes or prediabetes, says researcher Lu Qi, MD, PhD, assistant professor in the Nutrition Department at the Harvard School of Public Health in Boston. The research of Dr. med. Qi focuses on the interaction between the environment, including food choices and the risk of diabetes. “My suggestion is to reduce the intake of red meat as much as possible and switch to white meat such as chicken, chicken, fish and other seafood,” he says.
To include red meat in a healthy diet for diabetes, you must be strategic, that is, small portions and only occasionally. “You want to eat no more than 18 ounces of cooked red meat a week,” advises registered dietitian Meredith Nguyen, RD, the program for diabetes self-management at Charlton Methodist Medical Center in Dallas. If you stick to portion sizes of about four ounces, about the size of a set of cards or a bar of soap, that equals four to five servings of red meat per week.
Adopting this portion size will go a long way in bringing your consumption of red meat into secure borders, says Ann Walker, RD, LD, a registered dietitian at Cray Diabetes Center Self-Management at Kansas Medical Center. That’s because we’re used to averaging American portion sizes that are two or three times as large. Meat, even fatty steaks will not raise the blood sugar level, but the extra calories from oversized portions can make weight loss difficult, obesity and diabetes makes it harder to control.
Red meat: what to choose
The balance in the protein sources you choose is also key to the success of the diabetes diet, says Nguyen.
“It’s not like you can have your meat ever, but if you have red meat, choose lean cuts to reduce the saturated fat you eat,” she says.
The healthiest red meats are those with “round” or “loin” in their name, are the worst. If you’re looking for minced meat, look for labels that specify 95 percent lean or lean meat. And of course, cut any visible fat from your meat.
Buy grass-fed beef if possible. Farm animals often produce meat with a healthier fat profile, which includes more omega-3 fatty acids (a “good” type of fat for a healthy diet).
Diabetic Ground Beef Recipes
Ground Beef Recipes provides many ideas on how to cook healthy foods for diabetics. We try to present some excellent recipes that you can try at home.
1. Ground Beef Enchiladas
Directions for: Ground Beef Enchiladas
- 1 1/2 pounds lean ground beef
- 1 bunch green onions, finely chopped
- 1 diced fresh jalapeno pepper, or to taste
- 1/4 cup water
- 1 (1.25 ounce) package taco seasoning mix
- 1 cup plain yogurt
- 1 (10.75 ounce) can condensed cream of chicken soup
- 2 cups shredded mozzarella cheese
- 6 (6 inch) corn tortillas
- Preheat oven to 350 degrees F (175 degrees C).
- In a large skillet over medium heat, cook the ground beef, green onion, and jalapeno pepper until the beef is evenly brown. Stir in water and taco seasoning. Simmer until water has evaporated.
- In a medium bowl, mix together yogurt, condensed soup, and cheese.
- Divide the meat mixture evenly between tortillas. Place a couple of tablespoons of cheese mixture over meat, and roll up. Place in a 7×11 inch baking dish. Repeat for each tortilla. Spoon remaining cheese mixture over the top of the tortillas.
- Bake in preheated oven for 20 to 30 minutes.
2. Firehouse Enchiladas
- 1/2 cup chopped onion (1 medium)
- 1 tablespoon olive oil
- 1 tablespoon all-purpose flour
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 2 8 – ounce cans no-salt-added tomato sauce
- 3/4 cup water
- 1 1/2 pounds 95% lean ground beef
- 3 ounces reduced-fat Monterey Jack cheese, shredded (3/4 cup)
- 1 4 – ounce can diced green chile peppers, undrained
- 12 6 – inches corn tortillas
- Bottled hot pepper sauce
- 1/4 cup thinly sliced green onions (2)
- Preheat the oven to 375 degrees F. For the sauce in a medium saucepan, simmer the onions in hot oil over medium heat for about 3 minutes or until tender. Add flour, chili powder, cumin and salt. Cook and stir for 1 minute. Add tomato sauce and water. Cook and stir until thick and bubbly; Reduce heat Cook over low heat, uncovered, 5 minutes, stirring occasionally. Remove from heat.
- Meanwhile, roast the minced meat in a large skillet until the meat is browned. Use a wooden spoon to dissolve the meat while cooking. Drain well; Return the meat to the pan. Add 1/2 cup of sauce, 1/4 cup of grated cheese and the chilies.
- With a spoon, place 1/2 cup of sauce on the bottom of a 3-quart rectangular baking sheet; set aside. Wrap the tortillas in paper towels for microwaves. Microwave at 100% power (high) 1 minute. Work one by one and add about 1/4 cup of the meat mixture to each tortilla. roll up Place the stuffed tortillas side down in the prepared baking dish. Stir the remaining meat mixture in the remaining sauce. Pour the sauce evenly over the tortilla rolls on the baking sheet. Sprinkle with the remaining 1/2 cup of cheese.
- Bake, uncovered, about 20 minutes or until bubbly. Sprinkle with hot pepper sauce and sprinkle with green onions before serving.
Nutrition Facts Per Serving:
- Servings Per Recipe: 6
- PER SERVING: 363 cal., 12 g total fat (5 g sat. fat), 77 mg chol., 475 mg sodium, 32 g carb. (6 g fiber, 5 g sugars), 32 g pro.
3. Grilled Steak and Corn with Heirloom Tomatoes
- 2 fresh ears sweet corn
- 2 tablespoons olive oil
- 2 tablespoons white wine vinegar
- 2 teaspoons snipped fresh sage
- 1 pound beef top sirloin steak, cut 1-inch thick
- 1/4 teaspoon cracked black pepper
- 2 heirloom tomatoes, cored and cut into wedges
- 1/4 cup snipped fresh chives or chopped green onions
- 1 -2 tablespoons crumbled reduced-fat blue cheese
- Remove the husks and silks from the corn. Brush the corn with 1 teaspoon of olive oil. In a medium bowl, mix 5 tablespoons of olive oil, white wine vinegar and sage. set aside.
- For a charcoal grill, place corn on the shelf of an exposed grill directly over medium-high coals. Grill 10 to 15 minutes or until lightly browned. Rotate frequently to avoid overcooking. (For a gas grill, preheat the grill, reduce the heat to medium-high, place the corn on the grill grate, cover and grill as above.) When the dough is cold enough, cut the grains from the cob from.
- Add the corn grains, chunks of tomato and chives mixed olive oil added; pull to cover.
- Meanwhile, sprinkle the steaks with pepper. Grill the steak on the grill of a charcoal grills not covered directly over medium coals (or on the shelf of a gas grill hidden directly over medium heat) for 8 to 12 minutes to medium rare cooking (145 degrees F) or 12 to 15 minutes (through Garen 160 degrees F), once in the middle of the grid.
- Cut the steak and place it in the serving dishes. Sprinkle the steak with blue cheese. Serve with the tomato mixture.
- Serving size: 1 cup tomato mixture and 3 oz cooked steak
Nutrition Facts Per Serving:
- Servings Per Recipe: 4
- PER SERVING: 267 cal., 12 g total fat (3 g sat. fat), 49 mg chol., 98 mg sodium, 11 g carb. (2 g fiber, 3 g sugars), 28 g pro.
4. Farmhouse Beef Casserole
- olive oil cooking spray
- 1 small, about 4 ounces, Russet or all-purpose potato
- 1 cup shredded low-fat mozzarella cheese
- 1 pound extra-lean ground sirloin
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 1 14 1/2-ounce can no-salt-added diced tomatoes with juice
- 1 tablespoon chili powder, or to taste
- 2 cups shredded green cabbage
- salt (optional) and pepper, to taste
- 3 tablespoons purchased taco sauce or salsa
- 6 slices pickled jalapeño chile peppers (optional)
- Preheat the oven to 375 ° F. Cover a 2-quart pot with cooking spray.
- Peel and grate the potato in a bowl. Stir 1/4 cup of the cheese. Distribute them evenly over the bottom of the prepared casserole. Bake for 20 minutes until the potato is browned and crispy.
- Meanwhile, brown the ground sirloin, onion and garlic in a large nonstick skillet, break the meat with a wooden spoon while browning. Throw away excess fat. Stir the tomatoes with their juice, chili powder and cabbage. Pepper. Sauté, stir, for a minute or two. If the mixture is too dry, add 1 tablespoon of taco sauce or sauce and add 2 tablespoons more if necessary, if the mixture seems too dry.
- When the potatoes are ready, place the beef mixture over the potatoes. Top with remaining cheese and sliced jalapeño (if used). Bake for 30 minutes until the pan is hot and bubbly. Serve immediately
- Per serving: 235 calories (40% calories from fat), 24 g protein, 11 g total fat (4.8 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium
5. Ground Beef Stroganoff
- 1 pound ground beef
- 1/2 cup chopped onion
- 1 (4.5 ounce) can mushrooms, drained
- 1/2 teaspoon garlic powder
- 1/2 teaspoon mustard powder
- 1/2 cup sour cream
- 1/2 cup mayonnaise
- 1/2 cup beef broth
- 1 (8 ounce) package wide egg noodles
- Put the ground beef in a large skillet and add the onion, mushrooms, garlic powder and mustard powder. and stir to cook over medium heat until the meat is brown and the onion is soft. Drain excess fat.
- Combine the sour cream, mayonnaise and meat stock in a small bowl. Stir in the meat mixture, and simmer for 10 to 15 minutes. Do not move too much.
- Meanwhile, cook the noodles in a large pot of boiling water. Drain. Serve the sauce over the hot pasta.
These above recipes have been tested in Ground Beef Recipes Kitchen, so you should not hesitate to try it.