Lunch & Dinner On The Go

Foil Pockets (Diabetic Tin Foil Dinners)

As a Diabetic myself, and a mildly overweight one at that, I am constantly on the prowl for ways to eat a really tasty, nutritious meal that is low in carbohydrates. That’s why these diabetic tin foil dinners are such a treat for the Diabetic in me and low in calories, for the overweight me. This is a recipe I made up myself although I get some recipes from other sources and typically make multiple substitutions until it meets my needs.

Fresh Veggies – Before Cooking

I love vegetables (except Brussels sprouts. Quite honestly I see no reason for Brussels sprouts to even exist, but I understand they have a huge fan base). In years past we had a huge garden and grew all the vegetables we needed for the upcoming year. There is absolutely no food better than vegetables that were growing in the back yard an hour (or 15 minutes) before you eat them. Better yet, just sit in the garden and pick and eat right there. Yum!! Well the years have taken their toll and heavy gardening has finally gotten the better of my husband and me. Thank goodness, I have a very dear friend who lives a stone’s throw away and she and her husband garden—-and they are very generous. And here, in rural New Mexico, we have several Wednesday and Saturday Grower’s Markets. Look for garden fresh vegetables in your area during the growing season. Then use them to create a delicious meal like “Foil Pockets” or Diabetic Tin Foil Dinners. Use any vegetables you want, and seafood of choice, unless you are a Vegetarian or Vegan. The concoction I came up with the other night is what I have included here. It was really delicious!


  • 9 tops fresh asparagus
  • 1 medium onion
  • 9 fresh green beans
  • 1 carrot, cut into bite-size pieces
  • 1 cup sliced peppers (sweet green, or yellow, or orange, or red)
  • 1 cup fresh zucchini
  • 5 small crimini mushrooms
  • 4-5 broccoli flowerettes
  • A sprinkle or two of Italian seasoning 5 jumbo shrimp
  • 1-2 T. extra virgin olive oil


  • Pre-heat oven to 350 degrees
  • Wash, trim, slice all veggies.
  • Lightly boil the shrimp just enough to remove shells, tail, and devein.
  • Get a large sheet of aluminum foil Arrange veggies and shrimp in an attractive array in the center of the foil.
  • Drizzle the olive oil over all, salt and pepper to taste if you prefer.
  • Wrap the foil around the food, making sure to seal well to retain all moisture.
  • Place foil pocket on a cookie sheet, or pizza tin.
  • Place in oven for 20-30 minutes (or even 15-depending entirely on how well cooked you prefer your vegetables.)

Open the pocket carefully as steam will escape and could burn you. One packet serves one person. The carbs and calories are very low, but it is a filling dinner. Those of you who are not concerned about your weight or diabetes can always have a side of bread, or rice, or whatever.


AboutMiss Kate

Miss Kate is a diabetic who has perfected her cooking processes and recipes over the years. She shares her unique way of cooking for diabetics so that they can benefit from the discoveries she has made.