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Recipes Viewing archives for "Canola oil"
Delicious curried sweet potato and peanut stew recipe for your diabetes menu planning.

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Curried Sweet Potato and Peanut Stew
Delicious curried sweet potato and peanut stew recipe for your diabetes menu planning.
Servings
servings
Servings
servings
Delicious curried sweet potato and peanut stew recipe for your diabetes menu planning.
Instructions
  1. Heat canola oil in a soup pot over medium-high heat. Add onions and cook until they are richly browned, about 6 minutes. Stir frequently.
  2. Add sweet potatoes and cook 2 minutes.
  3. Add remaining ingredients, except cilantro. Bring to a boil over high heat. Reduce heat and simmer 25-30 minutes, until potatoes are cooked.
  4. Serve in bowls and top with cilantro.
Recipe Notes

Adapted from Canola Info and "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association. Photo and recipe used with permission.

Nutrition Facts
Curried Sweet Potato and Peanut Stew
Amount Per Serving
Calories 394 Calories from Fat 104
% Daily Value*
Total Fat 11.5g 18%
Saturated Fat 2g 10%
Polyunsaturated Fat 3.5g
Monounsaturated Fat 6g
Cholesterol 2.5mg 1%
Total Carbohydrates 60g 20%
Dietary Fiber 15g 60%
Protein 15g 30%
* Percent Daily Values are based on a 2000 calorie diet.
A flavourful Mexican chicken soup.

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Chicken Soup Mexicana
A flavourful Mexican chicken soup.
Servings
Servings
A flavourful Mexican chicken soup.
Instructions
  1. In a soup pot, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Add black pepper, cumin and red pepper flakes.
  2. Add chicken stock, lentils, tomatoes and carrots. Cover and simmer about 30 minues. Add chicken, zucchini and peas. Cover and simmer 10-15 minutes.
  3. Serve, garnished with avocado slices.
Recipe Notes

Recipe and photo used with permission from Canola Info.

Nutrition Facts
Chicken Soup Mexicana
Amount Per Serving
Calories 270 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 75mg 25%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Protein 35g 70%
* Percent Daily Values are based on a 2000 calorie diet.

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Red Lentil Soup
Course Soups
Servings
Ingredients
Course Soups
Servings
Ingredients
Instructions
  1. Heat oil at medium-high heat in a heavy bottomed pan. Saute onion, garlic and carrots for about 5 minutes.
  2. Add curry powder and smoked paprika and heat until fragrant.
  3. Add tomato paste. Slowly add the chicken broth to "dissolve" the tomato paste.
  4. Add red lentils and simmer on low for 30 minutes, stirring occasionally.
  5. Add salt and pepper to taste.
Recipe Notes

Add leftover chicken to this recipe for some extra protein!

Nutrition Facts
Red Lentil Soup
Amount Per Serving
Calories 228 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1.5g 8%
Cholesterol 5mg 2%
Total Carbohydrates 30g 10%
Dietary Fiber 10g 40%
Protein 11g 22%
* Percent Daily Values are based on a 2000 calorie diet.

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Baked Chicken Breasts
Course Main Dish
Servings
Course Main Dish
Servings
Instructions
  1. Preheat oven to 350 F. Lightly grease a 9X13 baking dish.
  2. In a bowl, combine bread crumbs, flour, paprika and herbs. Mix in canola oil until well combined.
  3. Roll chicken in bread crumbs and place in prepared dish. Discard any leftover bread crumbs.
  4. Bake 35 minutes in preheated oven. Chicken should be no longer pink and the juices should run clear.
Recipe Notes

Recipe used with permission -  CanolaInfo.org

Nutrition Facts
Baked Chicken Breasts
Amount Per Serving
Calories 300 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1.5g 8%
Cholesterol 75mg 25%
Total Carbohydrates 21g 7%
Dietary Fiber 1g 4%
Protein 30g 60%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Oven Roasted Beets
Instructions
  1. Preheat oven to 375 F
  2. Line a cookie sheet with foil or parchment paper. You may also use a large cake pan.
  3. In a large bowl, toss all ingredients until the beets are well-coated. Arrange beets in a single layer on pan and cover with foil. Cook covered 25-30 minutes.
  4. Uncover and stir. Bake uncovered another 25-30 minutes.
  5. Salt to taste and serve warm. These are also great cold in a salad.
Recipe Notes

Nutrition Facts
Oven Roasted Beets
Amount Per Serving
Calories 100 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Cholesterol 0mg 0%
Total Carbohydrates 14g 5%
Dietary Fiber 4g 16%
Protein 2.5g 5%
* Percent Daily Values are based on a 2000 calorie diet.

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Spicy Thai Squash Coconut Soup
Course Soups
Servings
Course Soups
Servings
Instructions
  1. Spray cookie sheet and roast squash for about 1 hour at 350 F. Alternatively, to save time, you can saute squash with oil in a heavy bottomed pan until brown. This step is optional, but it really intensifies the flavour of the squash.
  2. Heat canola oil on medium and add onions, red pepper, and garlic. Cook 5 minutes until onions sweat.
  3. Add spices and saute for about a minute until fragrant. Add remaining ingredients except coconut milk. Cook another 15-20 minutes on medium.
  4. Remove from heat and puree. You can do this in batches in the blender or food processor. I use a handheld blender.
  5. Add coconut milk and heat, but don't boil.
  6. Garnish as desired with cilantro, pumpkin seeds, etc. (Not included in nutrient breakdown).
Recipe Notes

Nutrition Facts
Spicy Thai Squash Coconut Soup
Amount Per Serving
Calories 340 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Cholesterol 5mg 2%
Total Carbohydrates 35g 12%
Dietary Fiber 8g 32%
Protein 9g 18%
* Percent Daily Values are based on a 2000 calorie diet.

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Brussel Sprouts with Lemony Breadcrumbs
Course Side Dish
Servings
1 cup
Course Side Dish
Servings
1 cup
Instructions
  1. Heat Canola oil in a skillet over medium-high heat. Saute brussel sprouts 3-5 minutes (don't overcook). Set aside in a bowl and toss with lemon juice.
  2. Heat margarine in the same skillet over medium high heat. Melt margarine. Add breadcrumbs and saute until toasted.
  3. Add brussel sprouts back to the skillet and saute 1-2 minutes.
  4. Add salt and pepper to taste.
Recipe Notes

Nutrition Facts
Brussel Sprouts with Lemony Breadcrumbs
Amount Per Serving
Calories 196 Calories from Fat 113
% Daily Value*
Total Fat 12.5g 19%
Cholesterol 0mg 0%
Total Carbohydrates 18g 6%
Dietary Fiber 4g 16%
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.

Linda

Hi, I’m Linda Gilmour Kessler. I'm a Registered Dietitian specializing in women and Type 2 Diabetes. My mission is to help you to learn to manage your diabetes with confidence and ease.

My clients feel calm and confident, have great management, and live happy, healthy lives.

Let's manage your diabetes without all the crazy food restrictions or rules that turn your life topsy-turvy. Learn about my Diabetes 101 course and let's get you started living the Sweet Life.