Get Cookin’ to Destroy Diabetes

Ada County Paramedics Jessica and Cody cook a healthy meal at their station.

Ada County Paramedics Jessica and Cody cook a healthy meal at their station.

In honor of the American Diabetes Association’s “American Diabetes Month” this November, Ada County Paramedics wants to help raise awareness about this prevalent disease. Considering nearly 30 million children and adults in the United States have diabetes and The American Diabetes Association estimates the total national cost of diagnosed diabetes in the United States is $245 billion, it’s time to heighten awareness!

So as the weather cools and thermostats rise we thought the best way to shine light on the issue, is to share a diabetes-friendly recipe for “One-Pot Comfort Shepherd’s Pie,” right from the American Diabetes Association website.

Believe it or not, comfort foods don’t have to be fat-dense to taste delectable. If you or someone you know lives with Diabetes (or if you’re just up for trying something new) give this slow-cooker concoction, created by Chef Nancy S. Hughes, a whirl.


Nonstick cooking spray
1 1/2 cups diced onion
1 pound extra-lean ground beef
1 tablespoon cornstarch
1/2 cup water
2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder
1 teaspoon Worcestershire sauce 1/2 teaspoon salt
1 1/2 cups frozen mixed vegetables, thawed

1 1/3 cups water
2 tablespoons trans-fat-free margarine
1/4 teaspoon salt
1 1/3 cups instant potato flakes
1 1/4 cups fat-free milk
1/4 cup shredded reduced-fat sharp Cheddar cheese


  1. Coat a 3 1/2- to 4-quart slow cooker with cooking spray.
  2. Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.
  3. Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.
  4. In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.
  5. Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.
  6. Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.

Nutritional Information

Calories: 340
Calories from Fat: 80
Total Fat: 9g
Saturated Fat: 3.5g
Trans Fat: 0.5g
Monounsaturated Fat: 3g
Cholesterol: 65mg
Sodium: 730mg
Potassium: 427mg
Total Carbohydrate: 34g
Dietary Fiber: 4g
Sugars: 11g
Protein: 30g

Find additional diabetes and recipe

information here.

2 thoughts on “Get Cookin’ to Destroy Diabetes

  1. diabetes association of greater cleveland

    Diabetes is one of those diseases which are in the world for quite a long time but no proper treatment has yet been found.

    Keeping blood sugar at healthy levels can prevent diabetic retinopathy from getting worse.
    It is important that you do various physical activities daily so you will not gain much weight.

  2. american diabetes association

    When the cells lack insulin they become starved and since there is no other
    source of energy apart from the fats, they get used up.
    Sweets, junk food, and sodas are not allowed on the DASH diet.
    It is mainly of three types: Type 1 is caused due to poor production of insulin, Type 2 is caused due to cell growing inert or
    non-responsive to insulin and the third type, Gestational diabetes attacks
    women during pregnancy.

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