Diabetic-Friendly Shrimp, Corn, Potatoes & Smoked Sausage Foil Packs
This recipe is a lighter, lower-carb version of the classic foil pack meal. It keeps the flavor but controls portions of corn and potatoes to help manage blood sugar.
🧾 Ingredients (2 servings)
- 200 g shrimp, peeled and deveined
- 1 small potato, diced (or use sweet potato for lower glycemic impact)
- ½ cup corn kernels
- 120 g smoked sausage (choose low-fat or turkey sausage), sliced
- 1 tbsp olive oil
- 2 cloves garlic, minced
- ½ tsp paprika
- ½ tsp black pepper
- ¼ tsp chili flakes (optional)
- Salt to taste
- 1 tbsp lemon juice
- 1 tbsp chopped parsley
Optional lower-carb additions
- Zucchini slices
- Bell peppers
- Broccoli florets
👩🍳 Instructions
1️⃣ Preheat oven or grill
Preheat to 200°C (400°F).
2️⃣ Prepare potatoes first
Since potatoes take longer to cook, microwave them 3–4 minutes or parboil briefly.
3️⃣ Mix ingredients
In a bowl combine:
- shrimp
- corn
- pre-cooked potatoes
- sausage slices
- garlic
- olive oil
- paprika, pepper, chili flakes, salt
4️⃣ Make foil packs
Divide mixture onto two large foil sheets. Fold and seal tightly.
5️⃣ Cook
Bake or grill for 15–18 minutes until shrimp are pink and cooked.
6️⃣ Finish
Open carefully, drizzle with lemon juice, and sprinkle parsley.
🥗 Why This Version Is Better for Diabetes
✔ Controlled potato portion
✔ Added protein from shrimp
✔ Healthy fats from olive oil
✔ Optional non-starchy vegetables
Approximate nutrition (per serving):
- Calories: ~350
- Protein: ~28 g
- Net carbs: ~18–22 g
