Читать книгу The Ultimate Diabetes Meal Planner - Jaynie F. Higgins - Страница 4
ОглавлениеFeatured Recipes
Whole-Wheat Pancakes or Waffles*
Stir-Fry Chicken and Vegetables
Open-Faced Chicken and Almond Sandwich
Sautéed Zucchini and Red Peppers
*Indicates that the recipe has been used previously.
1500 calorie MEAL PLAN WINTER WEEK 2
1800 calorie MEAL PLAN WINTER WEEK 2
2000 calorie MEAL PLAN WINTER WEEK 2
2200 calorie MEAL PLAN WINTER WEEK 2
SHOPPING LIST WINTER WEEK 2
Vegetables
____bean sprouts
____bell peppers, green
____bell peppers, red
____broccoli
____carrots
____cauliflower
____celery
____corn
____cucumber
____garlic
____green onions
____jalapeños
____mushrooms
____onions, yellow or white
____peas, frozen
____potatoes
____red onion
____romaine lettuce
____spinach
____sugar snap peas
____tomatoes
____zucchini
Meats
____bacon, Canadian
____bacon, turkey
____beef steak, at least 90% lean
____chicken breasts, boneless, skinless
____ground beef, 96% lean
____haddock fillets
____ham, lean
____pork chops, boneless sirloin
____turkey breast (whole, not sliced)
____turkey ham
____turkey sausage, lean
____veal round steak
Fruits
____apples
____apples, tart, for baking
____avocado
____bananas
____blueberries
____cantaloupe
____kiwi fruit
____oranges
____pears
____pineapple, chunks
____raisins
____raspberries
____strawberries
Dairy
____buttermilk, fat-free
____egg substitute
____eggs (for egg whites)
____half and half, fat-free
____milk, nonfat
____Smart Balance Light margarine
____sour cream, fat-free
____whipped topping, fat-free
____yogurt, fat-free, flavored (if desired) and plain
Cheese
____cheddar, sharp, fat-free and reduced-fat
____cottage cheese, low-fat
____cream cheese, fat-free
____mozzarella, fat-free, shredded
____Parmesan, reduced-fat
Bread, Grains, & Pasta
____bread, oatmeal
____bread, whole-grain, whole-wheat
____bulgur
____dinner rolls, small
____English muffins, whole-wheat
____noodles, whole-wheat
____rice, brown
____sandwich/hamburger buns, whole-wheat
____waffles, whole-grain
Beans
____black beans, no-added-salt
Nuts
____almonds
____Brazil nuts
____cashews
____peanuts, dry roasted
____pecans
Condiments
____canola mayonnaise
____catsup, no-salt
____Italian salad dressing, light
____maple syrup, sugar-free
____prepared mustard
____soy sauce, light
____sweet pickle relish
____Worcestershire sauce
Spices & Herbs
____basil
____bay leaves
____black pepper
____chili seasoning mix
____cinnamon, ground
____garlic powder
____nutmeg, ground
____paprika
____parsley (fresh)
____pumpkin pie spice
____salt
____thyme
Other
____angel food cake
____apple juice concentrate, frozen, unsweetened
____applesauce, unsweetened
____black olives, pitted
____canned pumpkin
____cereal, Kashi
____cereal, shredded wheat
____cherry pie filling, light
____cocoa powder
____crackers, animal
____crackers, round, reduced-fat, butter-flavor
____crackers, saltine
____cranberry sauce
____croutons, seasoned
____fruit cocktail, in light syrup, or fruit cups
____ginger snaps
____granola, low-fat
____peanut butter
____popcorn (light or no butter if microwave-style)
____poppy seeds
____preserves, sugar-free (any flavor)
____red pasta sauce, light
____salsa, chunky, no-added-salt
____stuffing mix
____tomato sauce, no-added-salt
____tortilla chips, baked
____vegetable juice
____water chestnuts
Staples
____almond extract
____baking powder
____baking soda
____bouillon, beef, sodium-free
____bouillon, chicken, sodium-free
____corn syrup
____cornstarch
____lemon juice
____nonstick cooking spray
____old-fashioned oats, rolled
____sherry, cooking
____Smart Balance Omega oil
____Splenda
____Splenda Brown Sugar Blend
____vanilla extract
____vinegar, cider
____vinegar, white
____vinegar, white wine
____whole-wheat flour
____wine, dry, white
____yellow cornmeal
RECIPES WINTER WEEK 2—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
2 Tbsp whole-wheat flour
Black pepper, to taste
3/4 lb boneless sirloin pork chops (trimmed of visible fat)
1 tsp Smart Balance margarine, melted
3/4 cup dry white wine
1/2 cup mushrooms
1/2 cup fat-free half and half
Combine whole-wheat flour and pepper. Lightly dredge pork chops in flour mixture. Heat margarine in a nonstick skillet; add pork and cook about 2 minutes on each side. Add wine; cook over medium heat, about 4–5 minutes. Remove chops and set aside to keep warm. Add mushrooms and half and half to skillet. Cook over low heat, stirring constantly, just until thickened. Return chops to pan, cook to reheat, and serve immediately.
Exchanges/Choices 1/2 Carbohydrate • 2 Lean Meat
Calories 135 • Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 45 mg Sodium 250 mg Total Carbohydrate 6 g • Dietary Fiber 1 g • Sugars 2 g Protein 16 g
Serves 4 • Serving size: 1/4 recipe
1 tsp Smart Balance Light margarine
4 cups carrots, coarsely grated
2 Tbsp frozen unsweetened apple juice concentrate
1 Tbsp lemon juice
1 tsp poppy seeds
In a nonstick skillet, melt the margarine. Add carrots, apple juice, and lemon juice and cook over medium heat for about 3 minutes or until the carrots are tender, stirring constantly. Sprinkle with poppy seeds just before serving.
Exchanges/Choices 1/2 Fruit • 2 Vegetable
Calories 70 • Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 85 mg Total Carbohydrate 15 g • Dietary Fiber 3 g • Sugars 9 g Protein 1 g
Serves 4 • Serving size: 1/4 recipe
1 lb haddock filets
Nonstick cooking spray
2 carrots, pared and sliced (about 1 cup)
1 medium onion, quartered and thinly sliced
6 Tbsp water
1 green bell pepper, sliced
1/4 cup no-added-salt tomato sauce
2 Tbsp Smart Balance Omega oil
2 tsp minced parsley
1/4 cup cooking sherry
1. Cut fish crosswise into equal pieces with a serrated knife. Place each portion on separate 12-inch squares of heavy-duty foil lightly sprayed with nonstick cooking spray.
2. In a small saucepan, combine carrots, onion, and water. Bring to a boil; reduce heat. Simmer, covered, for 15–20 minutes or until vegetables are tender. Drain. Top each fish portion with carrot-onion mixture and slices of green pepper.
3. In a small bowl, combine the tomato sauce, oil, sherry, and parsley and mix well.
4. Leaving foil partially open, make a deep fold in each square of foil to hold food and sauce securely, then spoon the sauce over fish and vegetables. Place open packets on a grill. Cook for 25 minutes or until fish flakes easily with a fork.
Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1/2 Fat
Calories 210 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 110 mg Total Carbohydrate 11 g • Dietary Fiber 3 g • Sugars 6 g Protein 22 g
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Light margarine, melted
12 reduced-fat butter-flavored crackers, crushed
3 Tbsp reduced-fat grated Parmesan cheese
1 tsp garlic powder
1 tsp paprika
1 tsp pepper
2 cups potatoes, unpeeled and thinly sliced
Combine melted margarine, crushed crackers, cheese, garlic powder, paprika, and pepper in a medium bowl; add potato slices, tossing gently to coat. Arrange coated potato slices in a 9-inch microwave-safe pie plate, sprinkle with remaining crumb mixture. Cover with wax paper and microwave on high power for 7–8 minutes or until potatoes are tender, rotating pie plate a half-turn after 2 minutes.
Exchanges/Choices 2 Starch • 1/2 Fat
Calories 160 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 235 mg Total Carbohydrate 26 g • Dietary Fiber 2 g • Sugars 1 g Protein 4 g
Serves 8 • Serving size: 1/8 recipe
1 (20-oz) can light cherry pie filling
3/8 tsp almond extract
3 1/2 Tbsp Smart Balance margarine, melted
2 cups rolled oats, dry
1/4 cup Splenda
Place pie filling and almond extract in a baking dish that has sides about 2 inches high. Stir until blended; set aside. Place melted margarine in a small bowl; add oats and Splenda. Stir until well mixed. Spoon mixture evenly over pie filling. Bake at 350°F for about 30 minutes. Serve warm.
Exchanges/Choices 2 Carbohydrate • 1 Fat
Calories 165 • Calories from Fat 45 Total Fat 5 g • Saturated Fat 1.3 g • Trans Fat 0 g Cholesterol 0 mg Sodium 55 mg Total Carbohydrate 27 g • Dietary Fiber 3 g • Sugars 13 g Protein 4 g
RECIPES WINTER WEEK 2—Monday
Serves 4 • Serving size: 1/4 recipe
1 lb boneless, skinless chicken breast (trimmed of visible fat)
4 oz pasta
3/4 cup chopped cucumber
3/4 cup chopped red or yellow bell pepper
3/4 cup diced tomato
3/4 cup vegetable juice
1/4 cup lemon juice
1 clove garlic, minced
Place chicken breasts in boiling water and thoroughly cook; then transfer chicken to the refrigerator to cool while preparing the other ingredients. Cook pasta according to package directions; drain. When the chicken has cooled to the touch, cut it into small cubes. Mix the pasta with the chicken and remaining ingredients. Serve warm or chilled.
Exchanges/Choices 1 1/2 Starch • 1 Vegetable • 3 Lean Meat
Calories 265 • Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 200 mg Total Carbohydrate 29 g • Dietary Fiber 3 g • Sugars 6 g Protein 29 g
Serves 4 • Serving size: 1/4 recipe
4 oz whole-wheat noodles
1 lb 96% lean ground beef
1 medium onion, chopped
2 cups water
1 Tbsp sodium-free beef bouillon
1/2 cup fat-free sour cream
1 cup mushrooms, sliced
1/4 tsp pepper
1/2 cup plain fat-free yogurt
Cook noodles according to package directions. In a saucepan, cook the ground beef and the onion. Drain fat. Combine water and bouillon to make a broth; add to the saucepan. Add sour cream, mushrooms, and pepper. Heat to boiling and then lower heat. Simmer uncovered, stirring frequently, for 5 minutes. Stir in yogurt, reheat, and serve hot.
Exchanges/Choices 1 1/2 Starch • 1 Vegetable • 3 Lean Meat
Calories 295 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 2.2 g • Trans Fat 0.3 g Cholesterol 65 mg Sodium 135 mg Total Carbohydrate 30 g • Dietary Fiber 4 g • Sugars 6 g Protein 32 g
Serves 4 • Serving size: 1/4 recipe
2 cups sliced strawberries
2 cups fat-free whipped topping
4 (1-oz) slices angel food cake
Place sliced strawberries in an electric blender. Cover and blend until smooth, stopping once to scrape the sides. Fold strawberry puree into whipped topping. Tear angel food cake into pieces and fold into strawberry mixture. Spoon into parfait glasses, cover, and serve chilled.
Exchanges/Choices 2 Carbohydrate
Calories 125 • Calories from Fat 15 Total Fat 1.5 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 160 mg Total Carbohydrate 27 g • Dietary Fiber 2 g • Sugars 16 g Protein 3 g
RECIPES WINTER WEEK 2—Tuesday
Serves 8 • Serving size: 1 muffin
2/3 cup yellow cornmeal
2/3 cup whole-wheat flour
1 Tbsp Splenda
2 tsp baking powder
2/3 cup nonfat milk
1/4 cup egg substitute
2 Tbsp Smart Balance Omega oil
Preheat oven to 400°F. Place paper liners in muffin trays. Thoroughly mix dry ingredients. Combine milk, egg substitute, and oil; add to dry ingredients. Stir until dry ingredients are just moistened. Batter will be lumpy. Fill muffin tins 2/3 full. Bake until slightly browned, about 20 minutes.
Exchanges/Choices 1 Carbohydrate • 1 Fat
Calories 120 • Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 0.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 115 mg Total Carbohydrate 18 g • Dietary Fiber 2 g • Sugars 1 g Protein 4 g
Serves 4 • Serving size: 1/4 recipe
1 medium cauliflower head, broken into florets
2 medium tomatoes, cut into wedges
2 Tbsp Smart Balance Omega oil
3 Tbsp white wine vinegar
3 Tbsp black pitted olives, sliced
3 Tbsp sweet pickle relish
1/2 tsp Splenda
1 tsp paprika
1/2 tsp black pepper
4 lettuce leaves
1. In a covered saucepan, cook cauliflower in small amount of boiling water, 9–10 minutes or until crisp-tender. Drain. In large bowl, combine the cooked cauliflower and tomato wedges.
2. Combine the oil, vinegar, olives, relish, Splenda, paprika, and pepper. Mix well. Pour dressing over cauliflower and tomatoes. Cover and refrigerate 24 hours, stirring occasionally. To serve, lift vegetables from dressing with slotted spoon; place in a lettuce-lined bowl.
Exchanges/Choices 3 Vegetable • 1 Fat
Calories 125 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 160 mg Total Carbohydrate 16 g • Dietary Fiber 5 g • Sugars 9 g Protein 4 g
Stir-Fry Chicken and Vegetables
Serves 4 • Serving size: 1/4 recipe
1 lb boneless, skinless chicken breasts (trimmed of visible fat)
1 egg white
3 tsp cornstarch
6 oz bean sprouts, rinsed
1 celery stalk, thinly sliced
1 medium tomato, cut into wedges
2/3 red or green bell pepper, quartered and cut into 1/2-inch pieces
6 Tbsp water chestnuts, sliced
4 green onions, sliced into 1/2-inch pieces
3 Tbsp Worcestershire sauce
2 Tbsp cooking sherry
2 Tbsp Smart Balance Omega oil
Fresh ground pepper, to taste
1. Slice chicken breasts diagonally into 1/4-inch slices.
2. In a small bowl, combine egg white and 2 tsp cornstarch. Add chicken slices; set aside.
3. Drain bean sprouts; place in a bowl. Add celery, tomato wedges, and bell pepper; combine and set aside.
4. Place water chestnuts and green onions in a small bowl; add Worcestershire sauce, remaining 1 tsp cornstarch, and sherry.
5. Heat 1 Tbsp oil over high heat in a nonstick or heavy skillet. Add chicken and stir-fry until it loses its pink color, stirring constantly. Remove and set aside. Add 1 Tbsp oil to skillet; add bowl with bean sprouts, celery, tomatoes, and bell pepper; stir-fry for 3–4 minutes or until crisp-tender. Add water chestnuts and onions. Stir-fry for 1 minute; add chicken and stir-fry until heated through. Add pepper to taste.
Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1 1/2 Fat
Calories 255 • Calories from Fat 90 Total Fat 10.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 240 mg Total Carbohydrate 13 g • Dietary Fiber 3 g • Sugars 7 g Protein 28 g
RECIPES WINTER WEEK 2—Wednesday
Open-Faced Chicken and Almond Sandwich
Serves 4 • Serving size: 1 sandwich
1 lb boneless, skinless chicken breasts (trimmed of visible fat)
1/3 cup canola mayonnaise
1/4 cup toasted slivered almonds
1 celery stalk, thinly sliced
1 green onion (with top), thinly sliced
1 medium tomato, sliced
2 whole-wheat English muffins, split and toasted
Boil chicken in water until thoroughly cooked; then transfer to refrigerator to chill. When chicken has cooled, dice and mix with mayonnaise, almonds, celery, and onion. Arrange tomato slices on muffin halves. Spoon chicken onto tomato and serve.
Exchanges/Choices 1 Starch • 4 Lean Meat • 1 Fat
Calories 310 • Calories from Fat 125 Total Fat 14.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 345 mg Total Carbohydrate 17 g • Dietary Fiber 4 g • Sugars 5 g Protein 29 g
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Omega oil
3/4 lb boneless sirloin pork chops (trimmed of visible fat)
2 cups pineapple chunks, drained
1/4 cup corn syrup
1/4 cup vinegar
3 Tbsp no-salt catsup
1 Tbsp light soy sauce
1 tsp garlic powder
2 Tbsp cornstarch
1/4 cup water
1/2 cup bell pepper, diced
Heat oil in a skillet and brown the pork. Add pineapple, corn syrup, vinegar, catsup, soy sauce, and garlic powder. Bring to a boil; simmer for 10 minutes. Mix cornstarch with water and stir into the mixture. Add the bell peppers. Boil for 5 minutes until thickened. Serve over rice.
Exchanges/Choices 2 Carbohydrate • 2 Lean Meat • 1 Fat
Calories 275 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 40 mg Sodium 375 mg Total Carbohydrate 35 g • Dietary Fiber 2 g • Sugars 22 g Protein 16 g
RECIPES WINTER WEEK 2—Thursday
Serves 8 • Serving size: 2 muffins
1 cup whole-wheat flour
3 tsp baking powder
2 tsp ground cinnamon
2 tsp ground nutmeg
1/4 cup egg substitute
2 Tbsp Splenda
1 cup canned pumpkin
1/2 cup nonfat milk
1/4 cup unsweetened applesauce
1/4 cup raisins or chopped nuts
Preheat oven to 400°F. Line sixteen muffin-pan cups with paper liners or spray with nonstick cooking spray. In a large bowl, stir together the flour, baking powder, cinnamon, and nutmeg. In a medium bowl, beat egg substitute with a whisk. Add Splenda, pumpkin, milk, and applesauce; stir until well blended. Stir in raisins. Stir into flour mixture until just blended. Fill muffin-pan cups 2/3 full. Bake 20–25 minutes until a wooden toothpick inserted in the center comes out clean. Remove muffins from muffin pans. Serve warm or at room temperature.
Exchanges/Choices 1 1/2 Carbohydrate
Calories 95 • Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 160 mg Total Carbohydrate 20 g • Dietary Fiber 3 g • Sugars 6 g Protein 4 g
Serves 4 • Serving size: 1/4 recipe
4 cups potatoes
4 slices turkey bacon
1/2 cup chopped onions
2 Tbsp whole-wheat flour
1 cup water
1/2 cup cider vinegar
2 1/2 Tbsp Splenda
1/16 tsp black pepper
Peel and dice the potatoes; place in boiling water. Cook until just soft. Fry bacon in a large skillet until crisp; remove and drain. Place the onions in the skillet and cook until tender. Slowly stir in flour; blend well. Add water and vinegar; cook, stirring, until bubbly and slightly thick. Stir in Splenda and pepper; simmer for 10 minutes. Crumble bacon. Carefully stir bacon and potatoes into hot mixture. Heat through, stirring gently to coat potato slices. Serve warm.
Exchanges/Choices 2 Starch
Calories 160 • Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 180 mg Total Carbohydrate 28 g • Dietary Fiber 3 g • Sugars 4 g Protein 5 g
Serves 4 • Serving size: 1/4 recipe
2 tsp sodium-free chicken bouillon
1 1/2 cups water
2 Tbsp Smart Balance margarine
2 Tbsp whole-wheat flour
1/8 tsp ground nutmeg
2 Tbsp reduced-fat Parmesan cheese
1/2 cup fat-free half and half
12 oz frozen broccoli
3/4 lb turkey breast (trimmed of visible fat), cooked and cubed
1. Combine bouillon and water in a small bowl to form a broth; set aside.
2. Melt margarine in a saucepan over low heat. Stir in flour and nutmeg. Cook, stirring constantly, until mixture is smooth and bubbly. Stir in broth and heat to boiling, stirring constantly. Boil and stir 1 minute. Remove from heat and stir in Parmesan cheese and half and half.
3. Arrange broccoli and turkey pieces in a shallow baking dish and cover with the sauce. Sprinkle a little more Parmesan cheese over the top. Broil in oven about 3–5 inches from heat until cheese is bubbly and slightly brown.
Exchanges/Choices 1/2 Fat-Free Milk • 1 Vegetable • 3 Lean Meat • 1/2 Fat
Calories 220 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.1 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 210 mg Total Carbohydrate 14 g • Dietary Fiber 3 g • Sugars 6 g Protein 26 g
Serves 4 • Serving size: 1/4 recipe
1/4 cup fat-free plain yogurt
1/4 cup canola mayonnaise
3 Tbsp cider vinegar
2 tsp Splenda
1 (8-oz) can sliced water chestnuts, drained and rinsed, coarsely chopped
1/2 cup finely diced red onion
2 cups broccoli, finely chopped
Pepper, to taste
Whisk together yogurt, mayonnaise, vinegar, and Splenda in a large bowl. Add water chestnuts, onion, and broccoli; toss to coat. Cover and refrigerate for up to 2 days.
Exchanges/Choices 2 Vegetable • 1 Fat
Calories 100 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 120 mg Total Carbohydrate 12 g • Dietary Fiber 3 g • Sugars 5 g Protein 2 g
RECIPES WINTER WEEK 2—Friday
Serves 8 • Serving size: 1 muffin
1/4 cup egg substitute
2/3 cup whole-wheat flour
2 tsp baking powder
2 tsp cinnamon
1 tsp nutmeg
1/2 cup nonfat milk
1 cup raisins
1 apple, peeled, cored, and chopped
1/4 cup natural unsweetened applesauce
2/3 cup rolled oats
4 Tbsp Splenda Brown Sugar Blend
Preheat oven to 400°F. Beat egg substitute. Sift together flour, baking powder, cinnamon, and nutmeg. Combine all ingredients, mixing just to moisten. Spoon batter into muffin cups until 3/4 full. Bake for 15–20 minutes.
Exchanges/Choices 3 Carbohydrate
Calories 190 • Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 120 mg Total Carbohydrate 44 g • Dietary Fiber 3 g • Sugars 28 g Protein 4 g
Serves 4 • Serving size: 1/4 recipe
1 lb 96% lean ground beef
1 (15-oz) can no-added-salt black beans
1 cup no-added-salt chunky salsa
1 (8-oz) can no-added-salt tomato sauce
1 Tbsp chili seasoning mix
Cook meat in a large saucepan over medium-high heat until meat is browned, stirring until it crumbles. Drain away any fat. While meat cooks, drain and mash beans. Add mashed beans, salsa, tomato sauce, and seasoning mix to saucepan; stir well. Cook over medium heat 10 minutes or until thoroughly heated. Spoon into serving bowls.
Exchanges/Choices 1 Starch • 1 Vegetable • 4 Lean Meat
Calories 280 • Calories from Fat 55 Total Fat 6.0 g • Saturated Fat 2.7 g • Trans Fat 0.1 g Cholesterol 70 mg Sodium 290 mg Total Carbohydrate 25 g • Dietary Fiber 7 g • Sugars 10 g Protein 31 g
Serves 4 • Serving size: 1/4 recipe
3 1/2 Tbsp canola mayonnaise
2 tsp prepared mustard
1/3 tsp basil leaves, crushed
Dash black pepper
2 cups frozen peas, thawed
2 oz fat-free cheddar cheese slices, diced
1 1/2 oz reduced-fat shredded sharp cheddar cheese
4 oz water chestnuts sliced, drained
5 Tbsp green onions, sliced
4 romaine lettuce leaves
In a large bowl, combine mayonnaise, mustard, basil, and pepper until blended. Stir in peas, cheese, water chestnuts, and green onions until well coated. Cover and chill at least 2 hours. To serve, spoon onto romaine leaves.
Exchanges/Choices 1 Starch • 1 Lean Meat • 1 Fat
Calories 170 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 1.4 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 460 mg Total Carbohydrate 17 g • Dietary Fiber 6 g • Sugars 7 g Protein 11 g
Serves 4 • Serving size: 1/4 recipe
1 medium onion, chopped
1 tsp Smart Balance Omega oil
1 tsp minced garlic
1 tsp minced thyme
1/4 tsp ground black pepper
2 cups russet potatoes, peeled and sliced 1/8-inch thick
1 cup nonfat milk
2 bay leaves
2 Tbsp cornstarch
1 Tbsp water
3 Tbsp fat-free cream cheese
2 Tbsp reduced-fat Parmesan cheese
1. Adjust an oven rack to the middle position and preheat the oven to 450°F. Combine the onion and oil in a large pot. Cover and cook over medium-low heat, stirring occasionally, until the onion is softened, 8–10 minutes. Stir in the garlic, thyme, and pepper; cook until fragrant, about 1 minute.
2. Add the potatoes, milk, and bay leaves and bring to a simmer. Cover, reduce heat to low, and simmer until partially tender, about 10 minutes. Discard the bay leaves. Whisk the cornstarch and water together and add to the pot; bring to a simmer. Remove from heat and stir in the cream cheese and 1 Tbsp Parmesan cheese, being careful not to break up the potatoes.
3. Transfer the mixture to an 8-inch square baking dish and sprinkle with the remaining Parmesan. Cover the dish with foil and bake for 20 minutes. Uncover and continue to bake until the potatoes are completely tender. Let cool for 10 minutes before serving.
Exchanges/Choices 1 Starch • 1/2 Fat-Free Milk • 1 Vegetable
Calories 160 • Calories from Fat 20 Total Fat 2.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 185 mg Total Carbohydrate 29 g • Dietary Fiber 2 g • Sugars 6 g Protein 6 g
Sautéed Zucchini and Red Peppers
Serves 4 • Serving size: 1/4 recipe
2 medium red bell peppers, seeded and cut into 1/2-inch strips
2 medium zucchini, cut into 1/2-inch strips
1 clove garlic, minced
2 Tbsp Smart Balance Omega oil
Black pepper, to taste
2 Tbsp minced parsley
In a large skillet over medium heat, sauté peppers, zucchini, and garlic in oil until zucchini is golden. Season with pepper and parsley. Serve hot.
Exchanges/Choices 2 Vegetable • 1 Fat
Calories 95 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 15 mg Total Carbohydrate 8 g • Dietary Fiber 3 g • Sugars 5 g Protein 2 g
Serves 12 • Serving size: 1 slice
1/4 cup Smart Balance Light margarine
1/2 cup unsweetened applesauce
1 3/4 cups Splenda
3 egg whites
1 tsp pure vanilla extract
1/2 cup fat-free buttermilk
2 1/2 cup whole-wheat flour
1/2 tsp salt
4 Tbsp cocoa powder
1 tsp baking soda
1/2 tsp ground cinnamon
2 cups fresh zucchini grated with skin (about 1 medium)
Nonstick cooking spray
1. Preheat oven 350°F.
2. Mix margarine, applesauce, and Splenda together. Add egg whites and beat well. Add vanilla and buttermilk. Blend well.
3. Sift together flour, salt, cocoa powder, baking soda, and cinnamon.
4. Blend together wet and dry ingredients. Fold in grated zucchini. Spray a 9 13-inch glass baking dish with nonstick cooking spray. Pour mixture into baking dish. Bake for 60 minutes.
Exchanges/Choices 1 1/2 Carbohydrate • 1/2 Fat
Calories 140 • Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 175 mg Total Carbohydrate 25 g • Dietary Fiber 4 g • Sugars 5 g Protein 6 g
RECIPES WINTER WEEK 2—Saturday
Serves 4 • Serving size: 1 sandwich
1 lb 96% lean ground beef
1/2 cup chopped onions
6 Tbsp diced celery
1/4 cup green bell peppers, chopped
1 (8-oz) can no-added-salt tomato sauce
1 Tbsp Worcestershire sauce
1 tsp black pepper
Brown ground beef and thoroughly drain. Add onions, celery, and green pepper. Cook over medium heat for 5 minutes; then add tomato sauce, Worcestershire sauce, and pepper. Turn heat to low and simmer for 10–15 minutes. Spoon onto buns to serve.
Exchanges/Choices 2 Vegetable • 3 Lean Meat
Calories 175 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 2.0 g • Trans Fat 0.3 g Cholesterol 60 mg Sodium 155 mg Total Carbohydrate 8 g • Dietary Fiber 1 g • Sugars 5 g Protein 25 g
Serves 4 • Serving size: 1/4 serving
2 cups vanilla fat-free yogurt
1/2 cup unsweetened applesauce
4 tsp Splenda
2 tsp ground cinnamon
Spoon 1/2 cup yogurt into each of four dessert dishes. Top each with 2 Tbsp applesauce, 1 tsp Splenda, and 1/2 tsp cinnamon.
Exchanges/Choices 1 Carbohydrate
Calories 90 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 65 mg Total Carbohydrate 18 g • Dietary Fiber 0 g • Sugars 14 g Protein 4 g
Serves 4 • Serving size: 1 hoagie
1 Tbsp Smart Balance margarine
12 oz veal round steak
2 Tbsp reduced-fat Parmesan cheese
4 whole-wheat buns
1 cup light red pasta sauce
2 Tbsp shredded fat-free mozzarella cheese
Melt margarine in a shallow baking dish. Place veal in a baking dish and sprinkle with Parmesan cheese. Bake at 350°F for 20 minutes; turn meat over and bake another 20 minutes, until tender. Place the veal on the buns, pour pasta sauce over meat, and top with mozzarella cheese. Return to oven for 3–4 minutes to heat the sauce and melt the cheese.
This recipe is high in sodium.
Exchanges/Choices 2 Starch • 1 Vegetable • 3 Lean Meat • 1/2 Fat
Calories 340 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 2.3 g • Trans Fat 0.0 g Cholesterol 70 mg Sodium 660 mg Total Carbohydrate 41 g • Dietary Fiber 6 g • Sugars 10 g Protein 27 g
Serves 4 • Serving size: 1/4 recipe
2 cups diced tomatoes (about 4 medium tomatoes)
1/2 cup diced green bell pepper
1/2 cup chopped, peeled cucumber
1/2 cup finely chopped red onion
1 Tbsp minced jalapeño
1/2 cup seasoned croutons
1/4 cup light Italian salad dressing
In a large bowl, combine tomatoes, green bell pepper, cucumber, onion, and jalapeño. Add croutons and dressing; toss thoroughly to combine.
Exchanges/Choices 2 Vegetable • 1/2 Fat
Calories 70 • Calories from Fat 20 Total Fat 2.0 g • Saturated Fat 0.4 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 245 mg Total Carbohydrate 12 g • Dietary Fiber 2 g • Sugars 6 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
4 medium tart baking apples (Jonathan, York, or Rome Beauty), peeled and cored
1/4 cup Splenda
2 1/2 Tbsp Smart Balance margarine
3 Tbsp sugar-free preserves (any kind)
1 tsp pumpkin pie spice
3 Tbsp raisins
3/4 cup water
1. Preheat oven to 350°F.
2. With the tip of a knife, make six 1/4-inch deep cuts in each apple, from top to halfway down. Place the apples in an 8 × 8 × 2-inch baking dish.
3. In a small bowl, combine the Splenda, margarine, fruit preserves, and spice. Stir in raisins.
4. Stuff each apple with one-fourth of the mixture. Pour water into the bottom of the baking dish; cover with foil and seal tightly. Bake for 50–60 minutes or until fork-tender. Remove foil and gently transfer apples to four small dessert bowls. Spoon a little of the juice from the bottom of the pan over each apple.
Exchanges/Choices 2 Fruit • 1 Fat
Calories 150 • Calories from Fat 55 Total Fat 6.0 g • Saturated Fat 1.6 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 60 mg Total Carbohydrate 28 g • Dietary Fiber 3 g • Sugars 23 g Protein 0 g
