Father’s Day is coming up, and we all know how hard it is to find dad the perfect gift. So this year, instead of walking around your local mall aimlessly or browsing the internet searching for “perfect gifts for dad,” treat him to a home-cooked meal! There are thousands of recipes or foods to incorporate into dad’s meals that are high in protein, easy to make, and diabetes-friendly. Here are three easy and delicious diabetes-friendly recipes to impress your dad with this Father’s Day.
Salmon Tzatziki Burgers:
These burgers are a tasty twist on a classic barbeque burger. Salmon provides healthy fats, fibre and protein. Salmon also contains numerous vitamins and minerals that are beneficial for your health, especially for those with diabetes. Serve your mouth-watering burger with a side of greek salad to complete the meal.
- 1 lb salmon (remove skin and any brownish fat from underneath)
- 1 tsp grated ginger
- ½ cup of parsley leaves, cilantro leaves or 1 cup of spinach, chopped finely
- ⅓ tsp chilli powder
- 3 tbsp panko crumbs or breadcrumbs
- Two green onions, finely chopped
- ½ tsp salt
- Freshly ground pepper to taste
For the Tzatziki
- 1 cup low or no-fat Greek yogurt
- 1 large garlic clove, minced
- ½ cup finely diced cucumber
- Using a knife, chop the salmon finely. Mix the chopped salmon with grated ginger, minced parsley, cilantro or spinach, chilli powder, panko or breadcrumbs, minced green onion, salt and pepper. Form into four patties.
- Make the Tzatziki: Mix the yogurt with the garlic, and diced cucumber and set aside.
- Heat the grill to medium heat or heat a 12-inch cast-iron skillet over med-high heat on the stovetop.
- When the grill is hot, spray the grill with cooking spray. (If you are cooking them in a pan, coat the bottom of the skillet with cooking spray.)
- Grill or sear the burgers for 4 minutes per side. If they are sticking to the grill, wait another minute before flipping.
- Serve with or without a bun with the tzatziki and sliced tomato.
The recipe makes four burgers.
BBQ Chicken and “Fries”
It is no secret that dad loves a good old-fashioned barbeque. This BBQ chicken recipe provides a healthier sauce alternative that is low in sugar. This will be your new go-to BBQ sauce for summer parties!
The Dry Rub
- 1 tbsp sugar
- 1 tbsp chilli powder
- 2 tsp dry mustard
- ½ tsp salt
- ½ cup tomato paste
- 6 tbsp balsamic vinegar
- ¼ cup apple cider vinegar
- ¼ cup maple syrup
- 1 tbsp low sodium tamari or soya sauce
- 2 cloves garlic, minced
- 2 tsp onion powder
- 1 tsp chilli powder
- 1 tsp dry mustard
- ½ – 1 tsp chipotle chilli powder
- 1 tbsp sunflower or grapeseed oil
- ½ tsp kosher salt
- Make the Dry Rub: Mix all the rub ingredients in a small bowl, set aside.
- Preheat the oven to 375˚F. Line a cookie sheet with foil.
- Bring the chicken to room temperature for 30 min-1 hour before cooking.
- Place the chicken on the sheet (towards one end, leaving room for the parsnips). Sprinkle the chicken all over with The Dry Rub.
- Place in the oven for 35 minutes.
- In the meantime, make the sauce. Mix all ingredients together in medium sized bowl. Remove half of the sauce for another use (store in the fridge for 2 weeks or freeze for 3 months), you will only need half this time. Set aside.
- After 35 minutes, remove the tray from the oven, brush the chicken with the reserved ½ of the sauce.
- Place the sheet back in the oven for another 20 minutes or so.
- Serve immediately.
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