Stock Up Your Pantry On Diabetes-Friendly Staples

No time to plan dinner? No problem. With a few staples, you can make a quick and healthy meal.

Even with great meal planning, there'll be times when you need to whip together a quick meal. Having a pantry stocked with diabetes-friendly staples can help you keep it simple and healthy. Here's a list of some items to have on hand ¹:

• Canned vegetables (no added salt)
• Canned fruit (in water or unsweetened juice)
• Canned beans (rinse before eating to remove any salt)
• Canned tuna or salmon (in water)
• Dried herbs
• Olive oil
• Cooking spray
• Quick oats or steel-cut oats
• Whole-grain cereal
• Whole-wheat pasta
• Brown rice
• Dried fruit
• Whole-wheat bread
• Whole-wheat pita
• Nuts (e.g., almonds, peanuts, walnuts)
• Peanut or almond butter
• Seeds (sunflower, flax)
• Popcorn (light, microwave)
• Potatoes (sweet potatoes, yams)
• Spaghetti sauce
• Soup (low-sodium and low-fat versions)
• Whole-wheat crackers
• Whole-wheat flour

Canned beans are a good source of protein and fibre and can make a satisfying vegetarian entrée (see recipe below). If you like meat in your mains, stock up on frozen meats like chicken breasts or shrimp that can be defrosted and added to a recipe. Low-fat cheese is another good item to replenish from week to week.

Quick & Easy Chicken and White Bean Stew ²

Ingredients

• 2 tbsp (30 mL) canola oil
• 1 lb. (450 g) boneless skinless chicken breasts, cut into 1-inch (5 cm) pieces
• 1 medium onion, chopped
• 1 cup (250 mL) carrots, diced
• 2 cloves garlic, minced
• 1 pkg. (227 g) sliced cremini mushrooms
• 1 tbsp (15 mL) chopped fresh thyme leaves
• 4 cups (1 L) low-sodium chicken broth
• 1 can (540 mL) cannellini beans, drained and rinsed
• 1 tbsp (15 mL) each cold water and cornstarch
• 4 cups (1 L) chopped kale
• ¼ cup (50 mL) grated Parmesan cheese

Instructions

1. In Dutch oven or large heavy-bottomed saucepan, heat oil over medium heat. Add chicken; cook, stirring until browned, about 4 minutes. Using slotted spoon, transfer mixture to plate; set aside.
2. Add onion and carrots; cook until softened, about 3 minutes. Add garlic, mushrooms, thyme and 2 tbsp (30 mL) water; cook, stirring occasionally until mushrooms are tender and no liquid remains, about 4 to 5 minutes.
3. Add chicken mixture to Dutch oven. Stir in beans and broth; bring to boil. Reduce heat, cover and simmer for about 20 minutes.
4. In small bowl stir together water and cornstarch; stir into Dutch oven; add kale. Bring to a boil; reduce heat and simmer until thickened, stirring constantly until kale is tender-crisp, or for about 3 to 5 minutes. Garnish with Parmesan cheese.

Nutrition Facts Per Serving: 220 mg sodium, 6 g fibre, 27 g protein, 1.5 g saturated fat, 24 g carbohydrates, 9 g total fat, 50 mg cholesterol, 280 calories (kcal).

References:

¹ Diabetes Care Community. (2020, February 23). Tips for stocking a diabetes-friendly kitchen. Retrieved March, 2021, from https://www.diabetescarecommunity.ca/diet-and-fitness-articles/diabetes-diet-articles/tips-for-stocking-a-diabetes-friendly-kitchen/

² Diabetes Canada. (2020, January). Chicken and white bean stew. Retrieved March, 2021, from https://www.diabetes.ca/managing-my-diabetes/recipes/chicken-and-white-bean-stew