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Grilled Vegetable Quesadilla | Diabetes Friendly Snacks

by IBD Medical on September 13, 2024

diabetes food recipes healthy meals support

Light up the barbecue for a festive, diabetes-friendly meatless feast this holiday season! Grilling vegetables not only cuts down on fat but also preserves essential vitamins and minerals, making it perfect for maintaining healthy blood sugar levels. This Christmas, enjoy the seasonal flavors of squash, which is packed with B-complex vitamins and fiber, supporting glucose control and overall wellness. Savor a low-glycemic, nutrient-rich meal that’s both merry and mindful of your diabetes management.

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Difficulty: Easy

Serves: 2 (as a main)

Ingredients:

  • 1 corn cob, husk and silk removed
  • ½ small green capsicum, seeds removed
  • ½ red onion, sliced
  • 2 yellow squash, cut lengthways into 5mm slices
  • Freshly ground black pepper
  • 2 wholemeal wraps
  • ½ cup grated reduced-fat cheese
  • 1 tomato, seeds removed and chopped
  • 1 tablespoon chopped coriander
  • 1 green shallot, finely chopped
  • 1 garlic clove, crushed
  • 1 teaspoon chilli, finely chopped
  • ¼ cup fat-free Greek-style yoghurt

Method:

  1. Preheat a barbeque grill on medium
  2. Lightly spray corn, capsicum, onion and squash with cooking spray
  3. Cook corn on grill for 4 minutes keep covered
  4. Add onion and capsicum and cook for 5 minutes, keep covered
  5. Add squash and cook until all vegetables are tender, approximately 3 minutes
  6. When cool enough cut the corn kernels off the cob
  7. Coarsely chop capsicum, onion and squash
  8. Sprinkle veggies with pepper
  9. Spoon the vegetables onto the tortillas, only on the bottom half and sprinkle over cheese
  10. Fold tortillas in half, spray with cooking spray and press down lightly
  11. Add tortillas to grill and cook covered, for 3-4 minutes or until golden and crisp, only turning once
  12. Cut into quarters, combine tomato, coriander, shallot, garlic and chilli in a small bowl
  13. Serve quesadillas with tomato mixture, yoghurt and coriander

 

Nutrition Info:

Per Serve: 1710 kJ, carbohydrates 38g, protein 25g, total fat 14g (sat. fat 6g), fibre 12g, sodium 520mg, carb exchanges 2½

Why some ingredients are beneficial:

  • Capsicum (Bell Peppers): Low in carbs and high in fiber and antioxidants, capsicum supports blood sugar management and offers essential vitamins. It’s a great addition to a diabetes-friendly diet. 
  • Corn: Provides fiber and essential nutrients while being a whole-grain option that can help stabilize blood sugar levels. Choose it in moderation as part of a balanced meal. 
  • Wholemeal Wraps: Made from whole grains, these wraps have a lower glycemic index compared to refined options, helping to manage blood sugar levels and provide sustained energy.
  • Tomatoes: Rich in antioxidants and low in carbs, tomatoes help support glucose control and overall metabolic health. They are a flavorful, diabetes-friendly ingredient.

 

Here are some similar blogs we recommend for you:

- Carb Counting Strategies
- Diabetes Care: Beyond Blood Sugars
- Is Carb counting stressing you out?

 

How to support yourself emotionally: Mariana | T1D | Diabetes Support | Glucology

 

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1 comment
by Fiona Walker on January 30, 2023

Hi would love to receive some recipes pls

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