High in protein and fiber, but low in refined carbs that cause blood sugar spikes, this dish is easy to make, easy on the budget and easy to digest. This dish is an alternative to tuna with pasta. It is versatile and you can add other vegetables or herbs you enjoy.
Recipe:
- Drain tuna well
- Sauté diced vegetables in 1 tbsp olive oil
- Mix tuna with harissa, spices, lemon juice
- Layer vegetables or lightly mash together white beans, and tuna mixture
- Top with capers and optional feta cheese or other low-calorie cheese
- Bake at 375°F for 20-25 minutes
Nutritional Benefits:
- Proteins: 32g per serving
- Fiber: 6g per serving
- Calories: 280 per serving
- Omega-3 fatty acids: 1.2g per serving
- Iron: 3.5mg per serving
- Vitamin B12: 2.8mcg per serving
- Selenium: 65mcg per serving
- Zero added sugars
- Lower carb content (12g per serving)
Diabetes-Friendly Benefits:
- Higher protein content helps stabilize blood sugar
- Healthy fats from olive oil and tuna slow digestion
- Fiber from vegetables and chickpeas helps control glucose absorption
- Low glycemic impact
- Good balance of nutrients
Storage Tips:
- Keeps in refrigerator for 3 days
- Can be frozen for up to 2 months
- Reheat thoroughly when serving
- Store in portion-sized containers for easy meal planning
Tips for Blood Sugar Management:
- Portion into 1-cup servings
- Pair with a green salad
- Can add more vegetables to further lower carb density
- Good option for lunch or dinner
- Consistent portion sizes help with medication timing
Shopping List:
- 4 cans solid tuna in water (5oz each)
- 1 can fava
- 3 bell peppers
- 2 tomatoes
- 1 onion
- 3 cloves garlic
- 1 lemon
- Capers (2 tbsp)
- Harissa paste
- Cumin, coriander, caraway seeds
- Olive oil
- Fresh parsley
- Optional: light feta cheese
