Читать книгу The Ultimate Diabetes Meal Planner - Jaynie F. Higgins - Страница 3
ОглавлениеFeatured Recipes
Whole-Wheat Pancakes or Waffles
Spicy Whole-Grain Rice with Peanuts
Granola, Oats, Blackberry, and Raspberry Bake
1500 calorie MEAL PLAN WINTER WEEK 1
1800 calorie MEAL PLAN WINTER WEEK 1
2000 calorie MEAL PLAN WINTER WEEK 1
2200 calorie MEAL PLAN WINTER WEEK 1
SHOPPING LIST WINTER WEEK 1
VEGETABLES
____ beets
____ bell peppers, green
____ bell peppers, red
____ broccoli
____ carrots or baby carrots
____ cauliflower
____ celery
____ corn kernels
____ corn on the cob
____ cucumbers
____ garlic
____ grape tomatoes
____ green beans
____ green onions
____ mushrooms
____ onions, yellow or white
____ potatoes, red or russet
____ purple onions
____ red onions
____ spinach
____ tomatoes
____ zucchini
MEATS
____ chicken breasts, boneless, skinless
____ cod fish fillets
____ haddock fillets
____ pork tenderloin
____ sausage, lean
____ shrimp
____ sirloin pork chops, boneless
____ turkey ham, lean
FRUITS
____ apples
____ bananas
____ blackberries
____ blueberries
____ cantaloupe
____ cherries
____ dried apricot halves
____ grapefruit
____ kiwi fruit
____ lemons
____ oranges
____ pears
____ pineapple, crushed/cubed
____ plums
____ raisins
____ raspberries
____ strawberries
DAIRY
____ egg substitute
____ egg whites
____ nonfat milk
____ yogurt, plain, fat-free
____ Smart Balance Light margarine
CHEESE
____ cheddar, fat-free and reduced-fat, shredded
____ mozzarella, fat-free and reduced-fat, shredded
____ cottage cheese, reduced-fat
BREAD, GRAINS, & PASTA
____ bagels, whole-wheat
____ bread, rye
____ bread, whole-wheat, whole-grain
____ brown rice
____ corn bread, low-fat
____ dinner rolls
____ English muffins, multigrain
____ hamburger buns, whole-wheat
____ pasta/noodles, whole-grain
BEANS
____ baked beans
____ kidney beans
____ lentils
____ Northern mixed dried beans
NUTS
____ almonds
____ dates, chopped
____ macadamia nuts
____ peanuts, dry roasted
____ pistachios
____ walnuts
CONDIMENTS
____ almond butter
____ canola mayonnaise
____ catsup, no-salt
____ Dijon mustard
____ Italian salad dressing, reduced-fat or fat-free
____ jam, light
____ maple syrup, sugar-free
____ peanut butter
____ prepared mustard
____ raspberry preserves, sugar-free
____ soy sauce, light
____ tahini
SPICES & HERBS
____ allspice
____ basil
____ bay leaves
____ black pepper
____ cayenne pepper
____ chili powder
____ cilantro
____ cinnamon, ground
____ cloves
____ cumin seeds
____ dill seeds
____ dill weed
____ dried rosemary
____ dried thyme
____ dry mustard
____ garlic powder
____ ginger, ground
____ gingerroot
____ nutmeg, ground
____ paprika
____ parsley
____ red pepper flakes
____ rubbed sage
____ turmeric
OTHER
____ animal crackers
____ black olives
____ cereal, bran
____ cereal, Kashi
____ corn tortillas (6 inches)
____ diced tomatoes, no-added-salt
____ fruit cocktail in sugar-free syrup
____ instant mashed potatoes
____ old-fashioned (rolled) oats
____ orange juice
____ potato chips, fat-free
____ spaghetti/tomato sauce, no-added-salt
____ tofu
____ tomato paste, no-added-salt
____ tortilla chips, baked
____ unsweetened applesauce
____ vanilla pudding, instant, sugar-free
____ water chestnuts
____ whipped topping, fat-free
STAPLES
____ baking powder
____ baking soda
____ canola oil
____ cornstarch
____ honey
____ lemon juice
____ lime juice
____ nonstick cooking spray
____ sherry, dry cooking
____ Smart Balance Omega oil
____ sodium-free chicken bullion
____ Splenda
____ Splenda Brown Sugar Blend
____ vanilla extract
____ vinegar, apple cider
____ vinegar, rice wine
____ vinegar, white
____ wheat germ
____ whole-wheat flour
____ Worcestershire sauce
WINTER WEEK 1 RECIPES—Sunday
Whole-Wheat Pancakes or Waffles
Serves 4 • Serving size: 2 pancakes or waffles
1/2 cup rolled oats
1/2 cup whole-wheat flour, sifted
2 tsp baking powder
2 Tbsp Splenda
1/2 cup egg substitute, beaten well
3/4 cup nonfat milk
2 Tbsp Smart Balance Omega oil
Nonstick cooking spray
Stir together dry ingredients. Combine egg substitute, milk, and oil; stir into flour mixture. Cook on a griddle lightly coated with nonstick spray until golden brown, then turn. Can also be made in a waffle iron.
Exchanges/Choices 1 1/2 Starch • 1 1/2 Fat
Calories 185/ Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 265 mg Total Carbohydrate 22 g • Dietary Fiber 3 g • Sugars 3 g Protein 8 g
Serves 4 • Serving size: 1/4 recipe
16 oz fresh green beans, cut into 1 1/2-inch pieces, or 16 oz frozen cut green beans
3 Tbsp white vinegar
2 Tbsp Splenda
3 Tbsp Splenda Brown Sugar Blend, packed
3 Tbsp no-salt catsup
2 Tbsp Smart Balance Omega oil
1 tsp Worcestershire sauce
1/4 tsp dry mustard
5 oz water chestnuts sliced, drained
1/3 red onion, small, thinly sliced
1. Boil or steam the green beans for 5–15 minutes until done as desired. Drain and chill.
2. In a medium bowl, whisk together the vinegar, Splenda, catsup, oil, Worcestershire sauce, and dry mustard until blended. Add the green beans, water chestnuts, and onion, stirring until coated. Serve hot. Dish can stand at room temperature for up to 2 hours, but requires occasional stirring.
Exchanges/Choices 1 Carbohydrate • 2 Vegetable • 1 Fat
Calories 170/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.6 g • Trans Fat 0 g Cholesterol 0 mg Sodium 30 mg Total Carbohydrate 26 g • Dietary Fiber 4 g • Sugars 16 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
4 oz fat-free whipped topping
1 oz pkg sugar-free instant vanilla pudding
1 (8-oz) can no-sugar-added crushed pineapple
Thaw the whipped topping and mix with dry pudding mix. Add crushed pineapple with juice and refrigerate. Serve in large parfait glasses. If desired, add maraschino cherries to decorate. Peach slices can be used instead of pineapple.
Exchanges/Choices 1 1/2 Carbohydrate
Calories 100/ Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 315 mg Total Carbohydrate 22 g • Dietary Fiber 0 g • Sugars 10 g Protein 0 g
Serves 10 • Serving size: 1 cup
1/2 cup Northern mixed dried beans
1 large onion, chopped fine
3 celery stalks, chopped fine
1 large clove garlic, pressed
3 medium fresh tomatoes, diced
2 Tbsp sodium-free chicken bullion
2 quarts boiling water
Black pepper, to taste
Pinch dill weed
Soak the beans overnight in 1 quart of water. Drain and add to a large crock pot. Add all other ingredients and simmer on low for 3–4 hours.
Exchanges/Choices 1/2 Starch • 1 Vegetable
Calories 55/ Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 25 mg Total Carbohydrate 11 g • Dietary Fiber 3 g • Sugars 4 g Protein 3 g
Serves 9 • Serving size: 1/9 recipe
Nonstick cooking spray
4 Tbsp Splenda
1 1/2 Tbsp whole-wheat flour
1 1/2 tsp ground cinnamon
1 tsp pure vanilla extract
6 cups fresh or frozen (partially thawed) blueberries
1 cup old-fashioned oats, uncooked
1/3 cup coarsely chopped almonds
1/3 cup chopped walnuts
4 Tbsp melted Smart Balance Light margarine
1. Lightly coat an 8-inch baking dish with nonstick cooking spray.
2. Combine 2 Tbsp Splenda, flour, 1 tsp cinnamon, and vanilla. Mix well. Fold in blueberries until fruit is evenly coated. Spoon into baking dish.
3. Combine all remaining ingredients; mix well. Sprinkle evenly over fruit. Preheat oven to 350°F. Bake for 35–40 minutes or until topping is golden and filling is bubbly. Serve warm.
Exchanges/Choices 1 1/2 Carbohydrate • 1 1/2 Fat
Calories 170/ Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 23 g • Dietary Fiber 4 g • Sugars 11 g Protein 4 g
WINTER WEEK 1 RECIPES—MONday
Spicy Whole-Grain Rice with Peanuts
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Omega oil
2 tsp cumin seed
1 tsp whole cloves
1 bay leaf
1 tsp red pepper flakes
1/2 cup onion, minced
1 medium garlic clove, minced
2/3 cup whole-grain rice, uncooked
2 1/2 cups water
1/4 cup dry roasted peanuts
1. In a large heavy saucepan, heat the oil over moderate heat until it is hot. Add cumin seed, cloves, and bay leaf; cook, stirring constantly, for 5–10 seconds or until the cumin seed is a few shades darker and fragrant. Add the red pepper flakes, onion, and garlic; cook, stirring constantly, until the onion has softened. Add the rice and cook, while stirring, for 2 minutes or until it is well coated with the mixture. Add water; bring to a boil. Simmer covered for 35–40 minutes or until the water is absorbed and the rice is fluffy and tender.
2. Put the peanuts in a blender and grind for a few seconds. Fluff the rice with a fork, remove the pan from the heat, and discard the bay leaf. Let the rice stand, covered, for 10 minutes. Stir in the peanuts and serve.
Exchanges/Choices 2 Starch • 2 Fat
Calories 245/ Calories from Fat 115 Total Fat 13.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 80 mg Total Carbohydrate 29 g • Dietary Fiber 3 g • Sugars 2 g Protein 5 g
Serves 4 • Serving size: 1/4 recipe
2 cups fresh or frozen broccoli florets, cut small
2 Tbsp chopped parsley
1 Tbsp fresh basil
1 medium red pepper, thinly sliced
Black pepper, to taste
1 small purple onion, diced
2/3 cup light Italian salad dressing
Combine all ingredients (except dressing) in a large bowl. Add dressing. Stir well and chill for 2 hours before serving.
Exchanges/Choices 1/2 Carbohydrate • 1 Vegetable • 1/2 Fat
Calories 80/ Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 480 mg Total Carbohydrate 12 g • Dietary Fiber 2 g • Sugars 9 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
1 (16-oz) can no-added-salt diced tomatoes
1/2 cup celery, diced
1/2 cup onion, diced
1/4 cup green pepper, diced
1 clove garlic, minced
1 bay leaf
1 tsp thyme
1/2 tsp red pepper flakes
Black pepper, to taste
1 lb fresh cod fish fillets
1. Preheat oven to 400°F. Combine all ingredients, except the fish, in a saucepan. Bring to a boil. Cover and reduce heat; simmer for about 20 minutes, stirring occasionally. Remove pan from heat and discard the bay leaf.
2. Meanwhile, place fish in a baking dish. Bake uncovered for about 15 minutes, until fish flakes easily when tested with a fork. Pour sauce over fish and serve.
Exchanges/Choices 2 Vegetable • 2 Lean Meat
Calories 130/ Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 50 mg Sodium 125 mg Total Carbohydrate 9 g • Dietary Fiber 3 g • Sugars 5 g Protein 21 g
Serves 4 • Serving size: 1/4 recipe
1 Tbsp sodium-free chicken bouillon
1 cup water
1 cup whole-grain brown rice
1/4 cup no-added-salt tomato paste
1/4 tsp chili powder
1 Tbsp light soy sauce
1/2 cup onion, chopped
1 cup kidney beans, drained
1. In a medium pot over medium heat, combine bouillon and water. Add rice and cover.
2. When the rice has finished cooking, stir in the tomato paste, chili powder, soy sauce, and onions. Add kidney beans; continue to cook over low heat until all is thoroughly cooked.
Exchanges/Choices 3 Starch • 1 Vegetable
Calories 260/ Calories from Fat 20 Total Fat 2.0 g • Saturated Fat 0.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 225 mg Total Carbohydrate 53 g • Dietary Fiber 6 g • Sugars 4 g Protein 9 g
Serves 16 • Serving size: 1 bar
1 cup Splenda
1 cup whole-wheat flour
1/2 cup Smart Balance margarine, melted
Nonstick cooking spray
1 (20-oz) jar sugar-free raspberry preserves
1. Combine the Splenda, flour, and melted margarine in a bowl.
2. Lightly spray a 9-inch baking dish with nonstick cooking spray. Spread half of the crumb mixture in the bottom of the dish. Layer the preserves on top of the crumb mixture. Sprinkle remaining crumb mixture over the preserves. Bake at 375°F for about 25 minutes. Cut into 16 individual bars.
Exchanges/Choices 1 Carbohydrate • 1/2 Fat
Calories 90/ Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 45 mg Total Carbohydrate 17 g • Dietary Fiber 1 g • Sugars 7 g Protein 1 g
WINTER WEEK 1 RECIPES— TUESday
Serves 8 • Serving size: 1 muffin
Nonstick cooking spray
3/4 cup whole-wheat flour
2 tsp baking powder
1 1/2 Tbsp Splenda
2/3 cup rolled oats cereal
1 cup nonfat milk
1/4 cup egg substitute
1/4 cup unsweetened applesauce
1. Lightly spray muffin pan cups with nonstick cooking spray; set aside.
2. Stir together the flour, baking powder, and Splenda; set aside.
3. Combine rolled oats and milk in a large mixing bowl; let stand until oats are softened, about 1–2 minutes. Add egg substitute and applesauce; beat well. Add whole-wheat flour mixture; gently stir to combine. Divide batter evenly among prepared muffin cups. Bake at 400°F for 25 minutes or until lightly browned.
Exchanges/Choices 1 Carbohydrate
Calories 85/ Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 120 mg Total Carbohydrate 16 g • Dietary Fiber 2 g • Sugars 3 g Protein 5 g
Serves 4 • Serving size: 1 muffin
4 light multigrain English muffins
1 cup no-salt-added spaghetti sauce
4 oz fat-free shredded mozzarella cheese
4 oz reduced-fat shredded mozzarella cheese
1/4 cup sliced fresh mushrooms
1 small onion, sliced into thin rings
4 green bell pepper rings
1. Preheat the oven to 400°F.
2. Split the English muffins in half and put on a baking sheet, cut sides up. Spread spaghetti sauce over muffins. Top with 1 ounce of each of the cheeses. Top with mushrooms, onion rings, and pepper rings. Place pizzas in oven and bake for about 5 minutes or until cheese melts.
This recipe is high in sodium.
Exchanges/Choices 2 Starch • 2 Vegetable • 2 Lean Meat
Calories 305/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.4 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 660 mg Total Carbohydrate 42 g • Dietary Fiber 12 g • Sugars 8 g Protein 25 g
Serves 4 • Serving size: 1/4 recipe
1/2 cup sliced pears (can use fresh, frozen, or canned light, drained)
1/2 cup fresh cherries (or canned light, drained)
1/2 cup fresh cubed pineapple (or canned light, drained)
2 medium oranges, peeled and cut into cubes
1 cup water
1/2 cup Splenda
2 Tbsp Smart Balance margarine
1 Tbsp cornstarch
1 Tbsp lemon juice
1/4 cup dry cooking sherry
1/2 cup raisins
1. Combine pears, cherries, and pineapple in an ovenproof glass bowl.
2. Combine orange cubes and water in a saucepan. Heat to boiling and simmer 5–10 minutes or until oranges are tender. Strain; add to pears, cherries, and pineapple. Sprinkle the Splenda on top.
3. Melt the margarine and combine with cornstarch in a saucepan. Add lemon juice, sherry, and raisins; cook, stirring consistently, until thickened. Pour over fruit and bake at 350°F for 30–45 minutes. Cool slightly before serving.
Exchanges/Choices 3 Fruit • 1 Fat
Calories 205/ Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 55 mg Total Carbohydrate 42 g • Dietary Fiber 4 g • Sugars 34 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
2 Tbsp lemon juice
1 clove garlic, minced
1/4 tsp pepper
1 lb boneless, skinless chicken breast halves
3/4 cup orange juice
12 dried apricot halves
1 Tbsp vinegar
1 tsp Splenda
1 tsp prepared mustard
1/4 tsp ground ginger
1. Preheat oven to 400°F.
2. Combine lemon juice, garlic, and pepper. Brush chicken with the mixture. Arrange chicken on a rack in a baking dish. Cover and bake for 45 minutes.
3. Combine the orange juice and apricots in a small saucepan. Simmer uncovered for 10 minutes or until apricots are tender. Stir in the vinegar, Splenda, mustard, and ginger. Simmer 2 minutes longer. Remove from heat and pour into blender jar. Puree apricots for about 15 seconds.
4. Spread half of the glaze on one side of the chicken; bake 3 minutes longer. Turn chicken and spread with remaining glaze. Bake for 3 minutes more or until chicken is tender.
Exchanges/Choices 1 Fruit • 3 Lean Meat
Calories 180/ Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 75 mg Total Carbohydrate 13 g • Dietary Fiber 1 g • Sugars 11 g Protein 25 g
WINTER WEEK 1 RECIPES— Wednesday
Serves 4 • Serving size: 1 roll-up
8 oz boneless, skinless chicken breast (trimmed of all visible fat)
1 Tbsp lemon juice
1/2 cup celery, diced
1/2 cup onion, diced
1/2 cup crushed pineapple (fresh or canned light, drained)
Black pepper, to taste
1/4 cup canola mayonnaise
1/2 cup plain fat-free yogurt
4 (6-inch) corn tortillas
Place chicken breasts in boiling water and thoroughly cook. When done, put chicken in the refrigerator to cool while preparing the other ingredients. Combine all other ingredients in a large bowl; mix well. When the chicken has cooled, cut the breasts into small chunks. Add to the other ingredients; mix well. Refrigerate mixture for 2 hours before serving. Spoon equal amounts of the chicken salad in each tortilla and roll up. Pin closed with a toothpick.
Exchanges/Choices 1 Starch • 2 Lean Meat • 1/2 Fat
Calories 205/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 35 mg Sodium 155 mg Total Carbohydrate 20 g • Dietary Fiber 2 g • Sugars 7 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
1 cup dry lentils
4 1/2 cups water
8 oz whole-wheat noodles, cooked
1 tsp Smart Balance Omega oil
1/2 cup fresh mushrooms, sliced
1/2 cup red or green pepper, cut into strips
1/2 medium onion, chopped
2 Tbsp whole-wheat flour
2 tsp dry mustard
1/4 tsp black pepper
8 oz plain fat-free yogurt
1. Combine the lentils and water in a large saucepan. Bring to a boil; cover, simmer until water is reduced and lentils are tender, about 30 minutes. Drain, set aside, and keep warm.
2. Cook the pasta according to the package instructions.
3. Heat the oil in a large frying pan. Add mushrooms, peppers, and onion. Cook until vegetables are just tender. Mix in the flour, mustard, and pepper; stirring constantly, cook over medium heat until mixture is smooth and thickened. Add lentils; mix well. Heat to desired serving temperature. Just before serving, stir in yogurt. Serve over noodles.
Exchanges/Choices 4 1/2 Starch • 1 Lean Meat
Calories 405/ Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 50 mg Total Carbohydrate 78 g • Dietary Fiber 18 g • Sugars 9 g Protein 23 g
WINTER WEEK 1 RECIPES— THURSday
Serves 8 • Serving size: 1 muffin
3/4 cup rolled oats
2 1/2 cups whole-wheat flour
2/3 cup nonfat milk
1/2 cup wheat germ, toasted
3 tsp baking powder
3/4 cup Splenda
1 Tbsp ground cinnamon
2 tsp ground nutmeg
3 Tbsp Smart Balance Omega oil
3 egg whites, beaten
1 cup carrots, finely shredded
1/2 cup zucchini, stemmed and grated
Preheat oven to 350°F. Combine all ingredients and mix well; pour into muffin liners in muffin pans. Bake for about 1 hour. Let cool for about 30 minutes before removing.
Exchanges/Choices 2 1/2 Carbohydrate • 1 1/2 Fat
Calories 260/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 180 mg Total Carbohydrate 42 g • Dietary Fiber 7 g • Sugars 5 g Protein 11 g
Serves 4 • Serving size: 1/4 recipe
1 lb boneless, skinless chicken breasts (trimmed of all visible fat)
1 medium red pepper
2 medium cucumbers
1 Tbsp apple cider vinegar
1/4 tsp pepper
4 oz plain fat-free yogurt
Place chicken breasts in boiling water and cook thoroughly. When done, transfer chicken to the refrigerator to cool while preparing the other ingredients. Chop red pepper, and peel and cube cucumbers; mix together in a medium bowl. Sprinkle with vinegar and pepper. Let sit about 5 minutes. When the chicken has cooled, cut the breasts into small chunks. Stir chicken and yogurt into pepper and cucumber mixture; toss gently. Cover and refrigerate until completely chilled.
Exchanges/Choices 1 Vegetable • 3 Lean Meat
Calories 165/ Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 70 mg Sodium 80 mg Total Carbohydrate 7 g • Dietary Fiber 1 g • Sugars 5 g Protein 26 g
Serves 4 • Serving size: 1/4 recipe
1 Tbsp paprika
1 tsp rubbed sage
1/2 tsp cayenne pepper
1/2 tsp black pepper
1/2 tsp garlic powder
3/4 lb boneless sirloin pork chops (trimmed of all visible fat)
2 tsp Smart Balance margarine
Combine paprika, sage, cayenne pepper, black pepper, and garlic powder; coat chops with seasoning mixture on both sides. Heat margarine over high heat, just until it starts to brown. Put chops in pan, reduce heat to medium. Fry on both sides until golden brown, about 3–4 minutes each side. Serve hot.
Exchanges/Choices 2 Lean Meat
Calories 100/ Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 40 mg Sodium 225 mg Total Carbohydrate 2 g • Dietary Fiber 1 g • Sugars 1 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
Nonstick cooking spray
2 cups red or russet potatoes, peeled and cubed
1/2 cup nonfat milk
1/2 Tbsp whole-wheat flour
3/16 tsp pepper
2 oz fat-free shredded cheddar cheese
1 1/2 oz reduced-fat shredded cheddar cheese
1. Preheat oven to 375°F. Lightly spray a 9-inch baking dish with nonstick cooking spray.
2. In a mixing bowl, add potato cubes, cover with cold water, and set aside.
3. In a saucepan, whisk together the milk, flour, and pepper until well blended. Stirring constantly over medium-high heat, bring to a full boil. Reduce heat to low and stir in the cheeses; simmer until cheese is melted.
4. Drain potatoes and place in baking dish. Pour cheese mixture on top of potatoes. Bake for 1 hour or until potatoes are tender.
Exchanges/Choices 1 Starch • 1 Lean Meat
Calories 135/ Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 1.4 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 245 mg Total Carbohydrate 19 g • Dietary Fiber 2 g • Sugars 3 g Protein 10 g
WINTER WEEK 1 RECIPES— FRIday
Serves 8 • Serving size: 1 muffin
2/3 cup bran cereal
2/3 cup plain fat-free yogurt
5/8 cup whole-wheat flour
5 Tbsp Splenda
1 tsp ground cinnamon
1/2 tsp baking soda
3/16 tsp ground nutmeg
2 cups bananas, mashed
1/4 cup unsweetened applesauce
1/2 cup egg substitute, beaten
1. Preheat oven to 375°F. Place paper liners in muffin pan cups.
2. In a medium bowl, mix cereal and yogurt. Let stand for 5 minutes or until cereal is softened and breaks up.
3. Meanwhile, in a small bowl, combine the flour, Splenda, cinnamon, baking soda, and nutmeg; set aside.
4. Stir banana, applesauce, and egg substitute into cereal mixture. Stir in flour mixture until moistened. Fill muffin cups to about 2/3 full. Bake for 20–25 minutes or until muffins are lightly browned on top. Remove from pan and let cool on a wire rack before serving.
Exchanges/Choices 1 Starch • 1 Fruit
Calories 120/ Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 135 mg Total Carbohydrate 27 g • Dietary Fiber 5 g • Sugars 11 g Protein 5 g
Serves 4 • Serving size: 1 sandwich
12 oz tofu
1/4 cup canola mayonnaise
2 tsp Dijon mustard
1/2 tsp garlic powder
1/4 tsp turmeric
1 green pepper, seeded and minced
1 celery stalk, minced
3 green onions, with tops, minced
3 Tbsp fresh chopped parsley
8 slices whole-grain bread
Press tofu to remove liquid; drain and discard liquid. Mash tofu with a fork; then add the rest of the ingredients (except bread). Mix thoroughly. Spread on slices of bread to make sandwiches.
Exchanges/Choices 2 Starch • 1 Lean Meat • 1 Fat
Calories 260/ Calories from Fat 90 Total Fat 10.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 440 mg Total Carbohydrate 29 g • Dietary Fiber 6 g • Sugars 6 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
1/2 cup carrots, thinly sliced
1/2 cup cauliflower florets
1/2 cup zucchini, quartered and thickly sliced
1 Tbsp sodium-free chicken bouillon
1/2 cup water
1/4 cup sliced celery
1/4 cup white vinegar
2 Tbsp red onions, coarsely chopped
2 Tbsp Smart Balance Omega oil
1 tsp Splenda
1 tsp prepared mustard
1/2 tsp dill seeds
1/2 tsp dried rosemary, crushed
1/2 tsp dried thyme, crushed
1/2 tsp black pepper
Place all ingredients in a 3-quart saucepan. Bring to a boil; reduce heat to low, cover, and simmer for 10 minutes or until vegetables are crisp-tender. Pour into a bowl and chill for 2 hours or until cold. Serve.
Exchanges/Choices 1 Vegetable • 1 1/2 Fat
Calories 85/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 6 g • Dietary Fiber 1 g • Sugars 3 g Protein 1 g
Serves 4 • Serving size: 1/4 recipe
1 clove garlic, minced
1/4 tsp rosemary, crushed
1/4 tsp thyme leaves
1 lb boneless lean sirloin steak (trimmed of any visible fat)
1 tsp Smart Balance Light margarine
1 Tbsp plain fat-free yogurt
1 Tbsp prepared mustard
1 Tbsp Worcestershire sauce
1 Tbsp parsley, chopped
1. Combine garlic, rosemary, and thyme; sprinkle over meat.
2. Melt margarine in a nonstick frying pan. Add meat and cook over medium heat, 6 minutes on each side or to desired doneness. Place meat on a serving patter to keep warm.
3. Combine yogurt, mustard, and Worcestershire sauce in small microwave-safe bowl. Cover and microwave on high power for 1 minute. Sprinkle mixture over warm meat. Garnish with parsley. To serve, slice meat diagonally into thin slices.
Exchanges/Choices 3 Lean Meat
Calories 145/ Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.8 g • Trans Fat 0.1 g Cholesterol 45 mg Sodium 150 mg Total Carbohydrate 2 g • Dietary Fiber 0 g • Sugars 1 g Protein 23 g
Serves 4 • Serving size: 1/4 recipe
2 cups carrots, sliced 1/4-inch thick
2 Tbsp water
2 Tbsp Smart Balance margarine
1 Tbsp Splenda
1 Tbsp fresh parsley, chopped
1/2 tsp lemon peels, grated
1 Tbsp lemon juice
Place carrots and water in a 2-quart covered glass casserole. Microwave, covered, at 100% power (700 watts) for 8–9 minutes until crisp-tender, stirring once after 5 minutes. Drain. Stir in margarine, Splenda, parsley, lemon peels, and lemon juice. Microwave again, covered, at 100% power for 1–2 minutes, until heated through.
Exchanges/Choices 1 Vegetable • 1 Fat
Calories 70/ Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 90 mg Total Carbohydrate 7 g • Dietary Fiber 2 g • Sugars 3 g Protein 1 g
Granola, Oats, Blackberry, and Raspberry Bake
Serves 8 • Serving size: 1/8 recipe
Blackberry Raspberry Filling 2 Tbsp Splenda 1 1/2 Tbsp whole-wheat flour 1 tsp ground cinnamon 1 tsp pure vanilla extract 3 cups fresh or frozen (partially thawed) blackberries 3 cups fresh or frozen (partially thawed) raspberries Nonstick cooking spray
Oats Topping 1 cup old-fashioned oats, uncooked 1/2 cup chopped dates Dash allspice Dash nutmeg Dash cinnamon 2 Tbsp Splenda 4 Tbsp Smart Balance Light margarine
1. To prepare the filling, mix Splenda, flour, cinnamon, and vanilla. Fold in berries until fruit is evenly coated. Spray an 8-inch glass baking dish with nonstick cooking spray; spoon filling into baking dish.
2. Combine topping ingredients, mixing well. Sprinkle evenly over fruit filling. Preheat oven to 350°F. Bake for 35–40 minutes or until topping is golden and filling is bubbly. Serve warm.
Exchanges/Choices 1/2 Starch
1 Fruit • 1/2 Fat
Calories 150/ Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 45 mg Total Carbohydrate 28 g • Dietary Fiber 8 g • Sugars 13 g Protein 3 g
WINTER WEEK 1 RECIPES— Saturday
Serves 4 • Serving size: 2 slices
1 Tbsp Splenda
1/2 tsp pure vanilla extract
2 cups nonfat milk
1 cup egg substitute
8 slices whole-grain bread
2 Tbsp Smart Balance Light Spread
Beat Splenda, vanilla, milk, and egg substitute with a beater until well blended and smooth. Soak bread in batter. Heat margarine in skillet and carefully transfer bread to the skillet. Cook bread over medium heat until browned and then flip to cook the other side.
Exchanges/Choices 1 1/2 Starch • 1/2 Fat-Free Milk • 1 Lean Meat • 1/2 Fat
Calories 240/ Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 485 mg Total Carbohydrate 31 g • Dietary Fiber 4 g • Sugars 10 g Protein 18 g
Serves 4 • Serving size: 1 banana
4 small bananas (or plantains)
1/4 cup nonfat milk
1/4 cup egg substitute
1 Tbsp Splenda
1/4 cup whole-wheat flour
1/4 cup Smart Balance Omega oil (for frying)
Peel the bananas and cut diagonally into half-inch-thick slices. Mix milk, egg substitute, Splenda, and flour until smooth. Heat oil in large skillet over medium heat. Dip each banana slice into batter and then drop into oil. Fry until browned, about 2 minutes on each side. Drain on paper towels. Serve warm or at room temperature.
Exchanges/Choices 1/2 Starch • 1 1/2 Fruit • 1 1/2 Fat
Calories 190/ Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 30 g • Dietary Fiber 4 g • Sugars 14 g Protein 4 g
Serves 4 • Serving size: 1 sandwich
3/4 lb pork tenderloin, trimmed of all visible fat
1 tsp Smart Balance Omega oil
1/2 cup no-salt-added tomato sauce
1 1/2 Tbsp Splenda
2 Tbsp water
2 Tbsp apple cider vinegar
2 Tbsp Worcestershire sauce
1/4 tsp dry mustard
4 whole-wheat hamburger buns
Cut pork into thin slices and flatten, using a meat mallet or rolling pin. Heat oil in a large nonstick skillet over medium-high heat. Add pork; cook 3 minutes on each side until browned. Drain and coarsely chop. Wipe drippings from pan; add all other ingredients. Bring to a boil; add pork. Cover, reduce heat, and simmer 20 minutes, stirring often. Spoon 3/4 of the pork mixture onto each bun.
Exchanges/Choices 2 Starch • 2 Lean Meat
Calories 235/ Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 45 mg Sodium 345 mg Total Carbohydrate 26 g • Dietary Fiber 4 g • Sugars 7 g Protein 20 g
Serves 6 • Serving size: 1 tomato
1 Tbsp Smart Balance Omega oil
6 medium tomatoes, sliced crosswise 1/2- to 3/4-inch thick
2 Tbsp Splenda
Dash pepper
Preheat oven to 300°F. Line a baking sheet with aluminum foil; rub with oil. Arrange tomato slices in a single layer on the baking sheet. Sprinkle with Splenda and pepper. Roast until the tomatoes shrivel, the edges start to turn brown, and most of the liquid around the tomatoes has caramelized, about 1 hour. Roasted tomatoes will keep for 4–5 days in the refrigerator.
Exchanges/Choices 1 Vegetable • 1/2 Fat
Calories 45/ Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 5 mg Total Carbohydrate 5 g • Dietary Fiber 1 g • Sugars 4 g Protein 1 g
Serves 4 • Serving size: 1 skewer
6 Tbsp lime juice
3 Tbsp honey
2 Tbsp rice wine vinegar
2 tsp chopped cilantro
1/4 oz gingerroot
1/4 tsp red pepper flakes
1 medium red pepper
1 medium onion
1/2 lb boneless, skinless chicken breast (trimmed of all visible fat)
4 medium kiwi fruit
1/2 lb shrimp
1. Combine lime juice, honey, vinegar, cilantro, gingerroot, and pepper flakes to make a marinade.
2. Cut chicken into 1-inch slices. Core and quarter pepper. Cut each quarter into four pieces. Peel and quarter onion. Cut each quarter into four pieces. Toss chicken, pepper, and onion with the lime-ginger marinade. Marinate 2 hours in refrigerator.
3. When ready to cook, peel kiwi fruit and cut into quarters. Peel and devein shrimp. Toss kiwis and shrimp with marinade until coated. Divide ingredients among four skewers. Grill or boil, 3–4 minutes per side, turning skewers once, until chicken and shrimp are cooked through.
Exchanges/Choices 1 Fruit • 1 Carbohydrate • 1 Vegetable • 3 Lean Meat
Calories 295/ Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 1.0 g • Trans Fat 0.0 g Cholesterol 100 mg Sodium 115 mg Total Carbohydrate 34 g • Dietary Fiber 4 g • Sugars 25 g Protein 21 g
Serves 4 • Serving size: 1/4 recipe
4 oz whole-wheat pasta, elbows or shells
1/2 cup diced tomatoes
1/2 cup diced cucumber
1/2 cup shredded carrot
1/4 cup canola mayonnaise
1/2 cup plain fat-free yogurt
Cook pasta according to package instructions. Drain and rinse with cold water. Toss all other ingredients together in a bowl with pasta. Refrigerate 3 hours and serve.
Exchanges/Choices 2 Starch • 1/2 Fat
Calories 170/ Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 125 mg Total Carbohydrate 26 g • Dietary Fiber 3 g • Sugars 5 g Protein 6 g
Serves 4 • Serving size: 1/4 recipe
2 cups baby carrots
2 Tbsp Smart Balance Light margarine
1/2 cup dry cooking sherry
Combine all ingredients and cook carrots over medium heat until tender.
Exchanges/Choices 2 Vegetable • 1/2 Fat
Calories 70/ Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 85 mg Total Carbohydrate 8 g • Dietary Fiber 2 g • Sugars 4 g Protein 1 g
