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Now that the holidays are over and we’re deep into winter, you’re probably finding yourself craving warm, rich, delicious comfort food. Hearty soups, chili with cornbread, macaroni and cheese, chicken pot pie, pasta, baked potatoes – we all have our favorite foods and meals for when it’s chilly outside.
However, for those of us with type 1 diabetes, indulging in our favorite comfort food can be a bit more complicated, especially when so much of these foods are carb-heavy.
Below we’ve compiled some of our favorite T1D-friendly comfort foods for the colder winter months.
Pasta e Fagioli
Taken from Diabetic Living.
Pasta e Fagioli is a traditional pasta and bean soup that is perfect for warming up on a cold night.
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Makes: 8 servings
Ingredients
1 tablespoon olive oil
2 ounces prosciutto or turkey bacon, chopped
2 cups chopped onions (2 large)
1/2 cup chopped celery (1 stalk)
1/2 cup chopped carrot (1 medium)
2 tablespoons bottled minced garlic
1 tablespoon dried oregano, crushed
1 teaspoon anchovy paste (optional)
1 teaspoon crushed red pepper
2 14 – ounce can reduced-sodium chicken broth
1 28 – ounce can no-salt-added diced tomatoes, undrained
1 cup whole grain medium pasta shells
2 15 – ounce can no-salt-added cannellini beans (white kidney beans), rinsed and drained
1/2 cup snipped fresh parsley
2 tablespoons lemon juice
1/4 cup finely shredded Parmesan cheese (1 ounce)
- In a Dutch oven, heat oil over medium-high heat. Add prosciutto; cook for 2 to 3 minutes or until crisp. Using a slotted spoon, transfer prosciutto to paper towels; let drain. Set aside.
- Add onions, celery, carrot, and garlic to the Dutch oven; cook over medium heat for 3 to 4 minutes or until softened, stirring frequently. Stir in oregano, anchovy paste (if desired), and crushed red pepper. Cook and stir for 1 minute. Add broth, tomatoes and pasta shells. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until pasta is tender.
- Meanwhile, use a fork to mash one can of the beans. Stir the whole and mashed beans into pasta mixture. Simmer about 5 minutes or until heated through.
- Stir in parsley and lemon juice. Immediately ladle into serving bowls. Sprinkle with Parmesan and the prosciutto.
Nutrition (per serving): 235 calories, 5 g fat, 3 g saturated fat, 2 mg cholesterol, 490 mg sodium, 35 g carbohydrates, 9 g fiber, 7 g sugars, 13 g protein
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Classic Beef Stroganoff
Taken from Diabetic Living.
Beef Stroganoff is a hearty, creamy beef dish, and this slow-cooker recipe makes it perfect for enjoying on a busy weeknight!
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Makes: 6 servings
Ingredients
1 1/4 pounds beef stew meat
2 teaspoons vegetable oil
2 1/2 cups sliced fresh mushrooms
1/2 cup sliced green onions (4) or chopped onion (1 medium)
1 bay leaf
2 cloves garlic, minced
1/2 teaspoon dried oregano, crushed
1/4 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon black pepper
1 1/2 cups 50% less sodium beef broth
1/4 cup dry sherry
1 8 – ounce carton light sour cream
1/3 cup all-purpose flour
1/4 cup water
Sauteed zucchini “noodles” or hot cooked whole wheat pasta
Snipped fresh parsley or basil (optional)
- Cut up any large pieces of meat. In a large nonstick skillet, cook half of the meat in hot oil over medium-high heat until brown. Using a slotted spoon, remove meat from skillet. Repeat with the remaining meat. Drain off fat. Set meat aside.
- In a 3-1/2- or 4-quart slow cooker combine mushrooms, green onions, bay leaf, garlic, oregano, salt, thyme, and pepper. Add meat. Pour broth and sherry over mixture in cooker.
- Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Remove and discard bay leaf.
- If using low-heat setting, turn to high-heat setting. In a medium bowl stir together sour cream, flour, and the water until smooth. Gradually stir about 1 cup of the hot broth into sour cream mixture. Return sour cream mixture to cooker; stir to combine. Cover and cook about 30 minutes more or until thickened and bubbly. Serve over sauteed zucchini and, if desired, sprinkle with parsley.
Nutrition (per serving): 257 calories, 10 g total fat, 5 g saturated fat, 74 mg cholesterol, 312 mg sodium, 14 g carbohydrates, 2 g fiber, 4 g sugars, 26 g protein
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