Thai Basil Turkey Stir-Fry

Introduction:

Experience the bold and aromatic flavours of Thai cuisine with this diabetes-friendly turkey stir-fry. Packed with lean protein and colourful vegetables, it's a quick and tasty option for a wholesome meal.

Here are five reasons to eat Thai basil: 

• Rich in Antioxidants: Thai basil is packed with antioxidants like beta-carotene and lutein, which help protect your cells from damage and reduce inflammation.

• Boosts Immunity: It contains essential vitamins and minerals, such as vitamin C and vitamin A, which support a healthy immune system.

• Aids Digestion: Thai basil has carminative properties that can help soothe the digestive tract, reduce bloating, and alleviate indigestion.

• Flavorful and Aromatic: With its distinct anise-like flavor and aroma, Thai basil adds a unique and delicious taste to a variety of dishes, enhancing your culinary experience.

• Anti-Bacterial Properties: The essential oils in Thai basil, such as eugenol, have natural anti-bacterial properties, which can help fight off harmful bacteria and promote overall health. 

Number of Servings: 3

Cooking Time: 20 minutes

Difficulty Level: Moderate

Nutrition Info:

• Calories: 320 per serving
• Carbohydrates: 20g
• Protein: 25g
• Fiber: 5g
• Healthy Fats: 15g 

Ingredients:

• 1 lb lean ground turkey
• Broccoli florets
• Bell peppers, sliced
• Carrots, julienned
• Garlic, minced
• Fresh basil leaves
• Soy sauce, fish sauce, lime juice, and a touch of honey for the sauce
• Brown rice, cooked (optional)

Instructions:

• In a wok or skillet, brown the ground turkey. Add minced garlic and stir-fry until aromatic.
• Add broccoli, bell peppers, and carrots. Continue stir-frying until vegetables are tender-crisp.
• Pour in the sauce made with soy sauce, fish sauce, lime juice, and honey. Stir in fresh basil leaves.
• Serve over cooked brown rice if desired.

What is Considered a Diabetes-Friendly Recipe?

When managing your health, it's essential to choose recipes that support stable blood sugar levels and overall well-being. But what exactly makes a recipe "diabetes-friendly"? Here are the key elements to look for:

1. Low in Carbohydrates: Diabetes-friendly recipes typically limit high-carb ingredients like white bread, pasta, and sugary foods. Instead, they focus on complex carbohydrates like whole grains, legumes, and vegetables, which have a lower impact on blood sugar levels.

2. High in Fiber: Foods rich in fiber, such as vegetables, fruits, whole grains, and legumes, help slow down the absorption of sugar and improve blood sugar control. Aim for recipes that incorporate plenty of fiber to keep you feeling full and satisfied.

3. Balanced Nutrients: A good diabetes-friendly recipe includes a balance of macronutrients – carbohydrates, proteins, and healthy fats. This balance helps maintain steady blood sugar levels and provides sustained energy throughout the day.

4. Low in Saturated Fats: While fats are an important part of a balanced diet, it's crucial to limit saturated and trans fats, which can increase the risk of heart disease. Opt for recipes that use healthy fats like olive oil, avocado, nuts, and seeds.

5. Minimal Added Sugars: Avoid recipes with high amounts of added sugars, such as those found in sweetened beverages, desserts, and processed foods. Natural sweeteners like stevia or small amounts of honey or maple syrup can be used in moderation.

6. Nutrient-Dense Ingredients: Focus on recipes that include a variety of nutrient-dense foods, providing essential vitamins and minerals without excessive calories. Vegetables, lean proteins, and whole grains are great choices.

7. Portion Control: Even healthy foods can affect blood sugar if consumed in large quantities. Diabetes-friendly recipes often include portion control tips to help you manage your intake effectively.

If you liked this post, check out more articles that could help you with nutrition

- A Guide to Eating Well with Diabetes

- Dinner Tips for the Festive Season

- Eating Tips to Help you be Mindful

Glucology was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information.