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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Tailoring Your Recipes

If you look at the USDA’s MyPlate, it gives general guidelines of how to eat healthy. Half of your 9” dinner plate should be fruits or vegetables, while the other half should be a combination of grains and proteins (preferably ¼ each). Korean Beef Bowls is one of my favorite diabetic friendly recipes and one that I had to tailor a bit to fit into these healthier eating guidelines.

Do you have a favorite recipe? Does it have vegetables as a side? Salad Kits and frozen mixed vegetables make quick and convenient side dishes. With little prep or extra work on your part, you can add nutritional value to your dinner. Does your recipe call for lots of pasta? Replace some of it with non-starchy veggies like spaghetti squash or zucchini. This can help encourage vegetable intake among picky eaters. Do you typically cook with a big helping of butter? Try using an olive or canola oil spray. It cuts down on quantity of fat used and also replaces the saturated (unhealthy fats) with unsaturated fats (heart healthy fats). Creating a well-balanced meal from your favorite recipes can be fun!

Korean Beef Bowls

Recipe adapted from: The Recipe Critic blog
Serves: 4

What You Need:

  • 1 lb lean ground beef
  • 1 Tbsp minced garlic
  • ¼ cup packed light brown sugar
  • ¼ cup reduced-sodium soy sauce
  • ¼ tsp ground ginger
  • ¼ tsp crushed red pepper flakes
  • ¼ tsp black pepper
  • 2 cups cooked brown rice
  • ¼ cup sliced green onions
  • 16 oz frozen stir fry vegetable blend

What You Do:

  • In a large skillet, cook the ground beef and garlic over medium heat until no longer pink.
  • Add brown sugar, soy sauce, ginger, red pepper flakes and pepper to the skillet.
  • Let simmer for 2 minutes.
  • Meanwhile cook frozen vegetables and rice according to package directions.
  • Serve your beef mixture over hot rice and garnish with green onions. Enjoy with a side of stir fry vegetables!
Nutrition Facts Amount Per Portion
Total Calories 374 Calories
Protein 28 grams
Carbohydrate 42 grams
Dietary Fiber 5 grams
Total Fat 10 grams
Saturated Fat 4 grams

 


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