Читать книгу The Ultimate Diabetes Meal Planner - Jaynie F. Higgins - Страница 5
ОглавлениеFeatured Recipes
Macaroni and Cheese with Tomatoes
Whole-Wheat Pancakes or Waffles*
*Indicates that the recipe has been used previously.
†This recipe is used as a snack, but its ingredients are in the shopping list.
1500 calorie MEAL PLAN WINTER WEEK 3
1800 calorie MEAL PLAN WINTER WEEK 3
2000 calorie MEAL PLAN WINTER WEEK 3
2200 calorie MEAL PLAN WINTER WEEK 3
SHOPPING LIST WINTER WEEK 3
Vegetables
____asparagus
____bean sprouts
____bell peppers, green and red
____cabbage, red
____cabbage, shredded
____carrots
____cauliflower
____celery
____collard greens
____cucumber
____eggplant
____garlic
____green beans, French-style
____green onions
____kale
____lettuce
____mushrooms
____onions, yellow or white
____red potatoes
____spinach (frozen and fresh)
____summer squash
____sweet potatoes
____tomatoes
____tomatoes, red grape
____zucchini
Meats
____beef roast, chuck or boneless
____beef steak, sirloin
____boneless ham
____chicken breasts, boneless, skinless
____ground beef, 96% lean
____ground turkey, lean
____haddock fillets
____ham, lean
____pork chops
____sausage, turkey, smoked, lean
____turkey ham, lean
Fruits
____apples
____avocado
____bananas
____blackberries
____blueberries
____cantaloupe
____grapefruit
____green grapes, seedless
____kiwi fruit
____lemon
____nectarines
____oranges
____peaches
____pears
____pineapple (chunks and crushed)
____raisins
____tangerines
Dairy
____buttermilk, fat-free
____egg substitute
____egg whites
____milk, nonfat
____Smart Balance Light margarine
____sour cream, fat-free
____whipped topping, fat-free
____yogurt, plain, fat-free
Cheese
____American, fat-free, shredded
____cheddar, sharp, reduced-fat
____cottage cheese, fat-free or reduced-fat
____feta, reduced-fat
____mozzarella, fat-free and reduced-fat
____Parmesan, reduced-fat
____provolone, reduced-fat
Bread, Grains, & Pasta
____bagel, whole-grain
____barley
____bread crumbs
____bread, pumpernickel, rye, or multigrain
____bread, whole-grain, whole-wheat
____bulgur
____dinner rolls
____elbow macaroni, whole-wheat
____lasagna noodles
____pita pocket bread
Beans
____red lentils
Nuts
____almonds
____Brazil nuts
____hazelnuts
____peanuts
____pecans
____pine nuts
____walnuts
Condiments
____canola mayonnaise
____catsup, no-salt
____Dijon mustard
____horseradish
____tartar sauce
____Worcestershire sauce, reduced-sodium
Spices & Herbs
____bay leaf
____black pepper
____cayenne pepper
____cinnamon, ground
____cloves, ground
____cumin, ground
____cumin seed
____curry powder
____dill weed
____dry mustard
____ginger, ground
____nutmeg, ground
____paprika
____parsley
____red pepper flakes
____rosemary
____tarragon
____thyme leaves
____turmeric, ground
Other
____artichoke hearts
____beets, sliced
____black olives
____cereal, bran
____cereal, granola, low-fat
____cereal, Kashi
____cereal, multi-bran
____cereal, multigrain Cheerios
____cereal, puffed
____cornflakes
____crackers, saltine
____crackers, whole-wheat
____cranberry sauce
____dark beer
____French fries
____fruit cocktail, in light syrup
____maple syrup, sugar-free
____molasses
____orange marmalade, sugar-free
____peanut butter or cashew butter
____pumpkin seeds
____rice, brown
____salad dressing, reduced-fat or fat-free
____sauerkraut
____spaghetti sauce, light
____tomato paste, no-added-salt
____tomatoes, crushed, no-added-salt
____tortilla chips, baked
____unsweetened applesauce
____water chestnuts
____wine, red
Staples
____baking powder
____baking soda
____bouillon, beef, sodium-free
____bouillon, chicken, sodium-free
____cornstarch
____honey
____lemon juice
____lime juice
____nonstick cooking spray
____old-fashioned oats, rolled
____olive oil
____sherry, dry cooking
____Smart Balance Omega oil
____Splenda
____Splenda Brown Sugar Blend
____vinegar, balsamic
____vinegar, cider
____vinegar, red wine
____vinegar, white
____whole-wheat flour
RECIPES WINTER WEEK 3—Sunday
Serves 4 • Serving size: 1/4 recipe
1 lb 96% lean ground beef
1/3 cup onion, finely chopped
1/4 cup saltine crackers, crumbled
1 egg white, slightly beaten
1 Tbsp horseradish
1/8 tsp pepper
1 Tbsp sodium-free beef bouillon
2 Tbsp whole-wheat flour
1/2 cup water
4 oz mushrooms, sliced
In a medium bowl, combine the beef, onion, crackers, egg white, horseradish, and pepper, mixing lightly but thoroughly; shape into four 1/2-inch thick patties. Heat a large nonstick skillet over medium heat. Place beef patties in skillet; cook 7–8 minutes or until no longer pink and juices run clear, turning once. Remove from skillet and keep warm. Mix the bouillon and flour with the water and mushrooms; heat until thickened. Serve sauce over Salisbury steaks.
Exchanges/Choices 1/2 Starch • 4 Lean Meat
Calories 195 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 2.1 g • Trans Fat 0.5 g Cholesterol 60 mg Sodium 160 mg Total Carbohydrate 10 g • Dietary Fiber 1 g • Sugars 2 g Protein 27 g
Serves 4 • Serving size: 1/4 recipe
2 medium summer squash (about 1/2 lb each)
1 (10-oz) pkg frozen spinach, cooked and drained
3 oz reduced-fat feta cheese, crumbled
1/4 cup dry whole-wheat bread crumbs
1/4 cup green onions, finely chopped
2 Tbsp minced parsley
1/2 tsp dill weed
2 medium tomatoes
4 tsp reduced-fat grated Parmesan cheese
Paprika, to taste
1. Preheat oven to 375°F.
2. Cut squash in half lengthwise. Scoop out centers (leaving a 1/2-inch shell) and reserve pulp and seeds. In a large skillet over medium heat, bring 1 inch of water to a boil. Add squash shells, cover, and cook for 10 minutes or until fork-tender. Remove shells and drain well; then transfer to a baking dish.
3. In a medium bowl, combine squash pulp with spinach, feta cheese, bread crumbs, green onions, parsley, and dill weed. Mound 1/4 of the mixture into each squash shell, packing lightly. Bake for 10 minutes.
4. Remove stems from tomatoes and cut in half crosswise. Sprinkle top of each half with 1 tsp Parmesan cheese. Place tomatoes beside squash in baking dish. Bake 15–20 minutes longer or until spinach mixture is set and vegetables are heated through. Sprinkle spinach with paprika and serve.
Exchanges/Choices 2 Vegetable • 1 Lean Meat • 1 Fat
Calories 135 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 2.6 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 415 mg Total Carbohydrate 16 g • Dietary Fiber 5 g • Sugars 5 g Protein 11 g
Serves 4 • Serving size: 1/4 recipe
1 cup diced fresh oranges
2 fresh bananas, sliced
1 cup seedless green grapes
1/2 cup raisins
2 Tbsp lemon juice
1/4 cup canola mayonnaise
2/3 cup fat-free whipped topping
6 Tbsp nonfat milk
4 small lettuce leaves
Combine the oranges, bananas, grapes, and raisins; sprinkle with lemon juice and chill. Stir in mayonnaise and mix with remaining ingredients. Serve on lettuce.
Exchanges/Choices 3 Fruit • 1 Fat
Calories 235 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 115 mg Total Carbohydrate 47 g • Dietary Fiber 4 g • Sugars 33 g Protein 3 g
Serves 8 • Serving size: 1 square
1/2 cup Splenda
1/2 cup molasses
1/4 cup unsweetened applesauce
1/2 cup egg substitute or egg whites, beaten
1 1/2 cup whole-wheat flour
1 tsp ginger, ground
1 tsp baking soda
1/2 cup boiling water
Mix together all ingredients (except water); then add water. Mix thoroughly. Bake at 350°F until a toothpick inserted into the center comes out clean.
Exchanges/Choices 2 Carbohydrate
Calories 155 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 195 mg Total Carbohydrate 35 g • Dietary Fiber 3 g • Sugars 14 g Protein 5 g
Serves 4 • Serving size: 1/4 recipe
1 lb boneless ham, cut into 16 1/2-inch cubes (trimmed of visible fat)
2 cups pineapple chunks (drained of syrup)
1 red pepper, cut into 1-inch squares
1 green pepper, cut into 1-inch squares
8 oz jellied cranberry sauce
1/8 tsp ground cloves
1 tsp dry mustard
1 Tbsp cider vinegar
Using 8 wooden or metal skewers, thread 2 ham chunks, 4 pineapple chunks, and red and green pepper pieces on each. Place in a single layer in a shallow baking pan. In a small bowl, mix cranberry sauce, cloves, mustard, and vinegar. Pour mixture over kabobs. Bake at 400°F for 15–20 minutes, basting often.
This recipe is high in sodium.
Exchanges/Choices 1 Fruit • 1 1/2 Carbohydrate • 1 Vegetable • 2 Lean Meat
Calories 250 • Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 1.1 g • Trans Fat 0.0 g Cholesterol 30 mg Sodium 765 mg Total Carbohydrate 40 g • Dietary Fiber 3 g • Sugars 37 g Protein 15 g
Serves 4 • Serving size: 1/4 recipe
2 large sweet potatoes
1 cup mashed ripe bananas (about 2 medium)
1 tsp curry powder
1/3 cup fat-free sour cream
1/2 cup egg substitute
Cook sweet potatoes in the microwave for about 5 minutes. Scrape potato from the skins to get 1 cup mashed sweet potatoes. In large bowl, combine all ingredients. Beat with an electric mixer until mixed and very fluffy. Pour into a 1-quart casserole dish. Bake at 350°F for 20 minutes or until puffed and lightly browned.
Exchanges/Choices 1 Starch • 1 Fruit
Calories 170 • Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 80 mg Total Carbohydrate 34 g • Dietary Fiber 3 g • Sugars 13 g Protein 6 g
RECIPES WINTER WEEK 3—Monday
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Omega oil
2 onions, chopped (1 1/2 cups)
3 cloves garlic, minced
1 Tbsp ground cumin
2 Tbsp sodium-free chicken bouillon
2 cups water
1 cup red lentils
1/4 cup bulgur
2 Tbsp no-added-salt tomato paste
1 bay leaf
1 tsp paprika
1 tsp cayenne pepper
3 Tbsp lemon juice
Freshly ground pepper, to taste
1. Heat 1 Tbsp oil in a soup pot or Dutch oven over medium-high heat. Add onions and cook, stirring, until softened, 3–5 minutes. Add garlic and cumin; cook for 1 minute. Add bouillon, water, lentils, bulgur, tomato paste, and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils are very tender, 25–30 minutes. Discard the bay leaf. Add the paprika and cayenne pepper.
2. Ladle about 2 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with ground pepper. Just before serving, ladle into bowls.
Exchanges/Choices 2 1/2 Starch • 1 Lean Meat • 1 Fat
Calories 290 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 15 mg Total Carbohydrate 42 g • Dietary Fiber 13 g • Sugars 5 g Protein 14 g
Serves 4 • Serving size: 1/4 recipe
6 oz turkey smoked sausage
1 lb boneless, skinless chicken breast (trimmed of visible fat)
1/3 medium green pepper
1 lb tomatoes
2/3 cup chopped onion
2/3 cup whole-grain rice
1/3 cup no-salt catsup
1 cup water
Cut sausage into 1/2-inch-thick slices. Cut chicken into small pieces. Chop green pepper and tomatoes. Brown the sausage in a skillet and drain away fat. Add onion and chicken. Brown in 10 minutes, stirring occasionally; drain. Add green pepper, tomatoes, catsup, rice, and water; cover and bring to a boil. Reduce heat; cover and simmer for 25 minutes or until rice is tender. Uncover and simmer 5 more minutes.
Exchanges/Choices 2 Starch • 2 Vegetable • 3 Lean Meat • 1/2 Fat
Calories 370 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 2.5 g • Trans Fat 0.0 g Cholesterol 95 mg Sodium 480 mg Total Carbohydrate 42 g • Dietary Fiber 4 g • Sugars 11 g Protein 34 g
Serves 4 • Serving size: 1/4 recipe
1 (15-oz) can sliced beets, drained
1/2 cup balsamic vinegar
1 Tbsp + 1 tsp Splenda Brown Sugar Blend
Nonstick cooking spray
1/4 cup walnut halves, chopped
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1. In a medium bowl, add the beets and a small amount of water. Microwave for 2–3 minutes or until the beets are warm through. Keep covered and set aside.
2. In a small saucepan, stir together vinegar and 1 Tbsp Splenda Brown Sugar Blend. Bring to a simmer, stirring constantly, until sugar is dissolved. Simmer for 6–8 minutes or until the mixture is reduced by half. Remove from heat and set aside.
3. Spray a skillet with nonstick cooking spray and put over medium heat. Add walnuts, cinnamon, and nutmeg, and dry roast for 2–3 minutes. Stir in the vinegar mixture and remaining Splenda Brown Sugar Blend; keep warm. Drain the beets and transfer to a serving dish. Pour the vinegar-walnut mixture over the beets.
Exchanges/Choices 1/2 Carbohydrate • 1 Vegetable • 1 Fat
Calories 100 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 135 mg Total Carbohydrate 16 g • Dietary Fiber 2 g • Sugars 12 g Protein 2 g
RECIPES WINTER WEEK 3—Tuesday
Serves 4 • Serving size: 1 pita sandwich
2 tsp Smart Balance Omega oil
1 small red bell pepper, seeded and diced
1 small onion, diced
3 cloves garlic, minced
12 oz lean ground turkey
1 (15-oz) can no-added-salt crushed tomatoes
1/4 cup raisins
1/4 cup black olives, finely diced
1 tsp ground cumin
1/2 tsp red pepper flakes
2 pita pocket breads
Add the oil to a medium skillet and coat the bottom of the pan. Put over heat and sauté pepper and onion for about 4 minutes. Stir in the garlic, reduce heat, and cook for another 4 minutes. Add the turkey, stir to break up the meat. Stir in remaining ingredients and increase heat until boiling. Lower heat and cook 10 minutes. Cut pita bread into halves and spoon an equal amount of the turkey mixture into each half.
Exchanges/Choices 1 Starch • 1/2 Fruit • 2 Vegetable • 4 Lean Meat
Calories 345 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 1.8 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 290 mg Total Carbohydrate 35 g • Dietary Fiber 4 g • Sugars 12 g Protein 31 g
Serves 4 • Serving size: 1/4 recipe
2 cups shredded carrots
1 cup shredded cabbage
2 cups crushed, canned pineapple, drained and juice reserved
1/4 cup canola mayonnaise
1/4 cup plain fat-free yogurt
1 Tbsp Splenda
1 Tbsp cider vinegar
1/2 tsp ground black pepper
In large bowl, toss together carrots, cabbage, and pineapple. In a small bowl, stir together the reserved pineapple juice, mayonnaise, yogurt, Splenda, vinegar, and black pepper. Pour dressing over slaw; toss gently. Cover and refrigerate 2–24 hours.
Exchanges/Choices 1 Fruit • 1 Vegetable • 1 Fat
Calories 140 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 140 mg Total Carbohydrate 23 g • Dietary Fiber 3 g • Sugars 19 g Protein 2g
Serves 4 • Serving size: 1/4 recipe
1 lb sirloin beef steak (trimmed of visible fat)
1 egg white
3 tsp cornstarch
6 oz bean sprouts, rinsed
1 celery stalk, thinly sliced
1 small 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 reduced-sodium Worcestershire sauce
2 Tbsp dry cooking sherry
2 Tbsp Smart Balance Omega oil
Fresh ground pepper, to taste
1. Slice steak diagonally into 1/4-inch slices. In a small bowl, blend egg white and 2 tsp cornstarch. Add steak slices and cover with mixture; set aside.
2. Drain bean sprouts well. Combine celery, tomato wedges, and red or green pepper; set aside. Place water chestnuts and green onions in a small bowl; add Worcestershire sauce, remaining 1 tsp cornstarch, and dry cooking sherry.
3. Heat 1 Tbsp oil over high heat in a nonstick or heavy skillet. Add steak and stir-fry until it loses its pink color, stirring constantly. Remove and set aside. Add 1 Tbsp oil to skillet; add bean sprouts, celery, tomato wedges, and red or green pepper; stir-fry for 3–4 minutes or until crisp-tender. Add water chestnuts and onions with sauce mixture. Stir-fry for 1 minute; add steak and continue to stir-fry until heated through. Add pepper to taste.
Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1 1/2 Fat
Calories 260 • Calories from Fat 110 Total Fat 12.0 g • Saturated Fat 2.2 g • Trans Fat 0.1 g Cholesterol 40 mg Sodium 125 mg Total Carbohydrate 13 g • Dietary Fiber 3 g • Sugars 7 g Protein 26 g
RECIPES WINTER WEEK 3—Wednesday
Serves 4 • Serving size: 1/4 recipe
5 cups cauliflower
1 Tbsp Smart Balance margarine
1/2 tsp ground cumin
2 Tbsp whole-wheat flour
1 1/2 cup nonfat milk
1/4 cup shredded reduced-fat Parmesan cheese
Black pepper, to taste
1. Cut cauliflower into 1 1/2-inch florets.
2. In a saucepan, melt the margarine over low heat; add the cumin and whole-wheat flour. Cook, stirring, for 3 minutes. Add the milk; bring to a boil, then simmer for 1 minute. Stir in Parmesan and pepper to taste. Cook the sauce over low heat, stirring, until cheese is melted. Remove pan from the heat and keep the sauce warm.
3. In a steamer set over boiling water, steam the cauliflower, covered, for 5 minutes or until just tender. Transfer to a 3-cup baking dish. Drizzle the cauliflower with the sauce and bake the gratin in the upper third of a preheated oven set at 400°F for 15 minutes or until it is golden and bubbly.
Exchanges/Choices 1/2 Fat-Free Milk • 2 Vegetable • 1/2 Fat
Calories 130 • Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 1.4 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 230 mg Total Carbohydrate 17 g • Dietary Fiber 4 g • Sugars 8 g Protein 8 g
Serves 4 • Serving size: 1/4 recipe
Nonstick cooking spray
1/4 cup lemon juice
1 Tbsp dried parsley
1/2 tsp dried tarragon
1 tsp dry mustard
2 Tbsp Smart Balance Omega oil
1 lb haddock fillets
Lightly spray the oven broiler rack with nonstick cooking spray. Preheat broiler. In a small bowl, combine the lemon juice, parsley, tarragon, and mustard. Pour the oil into a small broiler-proof baking dish and place the fish in the dish. Pour the lemon juice mixture over the fish; broil for about 4 minutes. Check the fish, spoon juice over fish, and broil for another 4–6 minutes, until the fish flakes easily when tested with a fork.
Exchanges/Choices 3 Lean Meat • 1/2 Fat
Calories 165 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 80 mg Total Carbohydrate 1 g • Dietary Fiber 0 g • Sugars 0 g Protein 22 g
Serves 4 • Serving size: 1/4 recipe
1/3 cup vinegar
1/2 cup Splenda
1/2 cup diced celery
1/2 cup diced bell pepper
1/2 cup diced onion
1 1/2 cups sauerkraut, drained
Pour the vinegar over the Splenda in a saucepan and heat. Pour this mixture over the celery, peppers, and onion and then let cool. Add this mixture to the sauerkraut; toss together. Cover and chill for 3 hours before serving.
Exchanges/Choices 2 Vegetable
Calories 40 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 365 mg Total Carbohydrate 10 g • Dietary Fiber 3 g • Sugars 5 g Protein 1 g
RECIPES WINTER WEEK 3—Thursday
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: 1/4 recipe
1/4 cup fat-free sour cream
1 Tbsp canola mayonnaise
1/4 cup plain fat-free yogurt
1 1/2 Tbsp lime juice
1 1/2 Tbsp dill weed
Black pepper, to taste
1 1/2 medium cucumber
In a bowl, whisk together sour cream, mayonnaise, yogurt, lime juice, dill, and pepper. Peel the cucumbers and cut crosswise into 1/8-inch-thick slices. Stir them into the dressing. Serve chilled.
Exchanges/Choices 1 Vegetable
Calories 40 • Calories from Fat 15 Total Fat 1.5 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 45 mg Total Carbohydrate 4 g • Dietary Fiber 1 g • Sugars 3 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
1 lb boneless, skinless chicken breasts (trimmed of visible fat)
2 Tbsp Smart Balance margarine
2 Tbsp whole-wheat flour
1 Tbsp lemon juice
1 Tbsp sodium-free chicken bouillon
1 cup water
1 cup fat-free sour cream
1 (14-oz) can artichoke hearts, drained
2 cups cooked brown rice
Brown chicken on both sides and then set aside. Melt margarine; add flour, lemon juice, bouillon, water, and sour cream. Mix well and stir over medium heat until sauce thickens. Put chicken and artichokes in a baking dish. Pour sauce over chicken and artichokes. Bake at 350°F for 1 hour. Serve with sauce over rice.
Exchanges/Choices 2 Starch • 1 Vegetable • 4 Lean Meat
Calories 365 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 2.2 g • Trans Fat 0.0 g Cholesterol 70 mg Sodium 320 mg Total Carbohydrate 33 g • Dietary Fiber 3 g • Sugars 4 g Protein 33 g
Serves 4 • Serving size: 1/4 recipe
2 Tbsp Smart Balance Light margarine
2 Tbsp whole-wheat flour
1/4 tsp Splenda
1 tsp grated onion
3/4 cup fat-free sour cream
16 oz frozen French-style green beans, cooked
1/2 cup fat-free shredded cheddar cheese
1/4 cup cornflake crumbs
Melt 1 Tbsp margarine in a skillet and add flour. Cook gently; remove from heat. Stir in Splenda, grated onion, and sour cream; then fold in the green beans. Place in a casserole dish, cover with cheese. Mix cornflake crumbs with the remaining 1 Tbsp margarine; add to casserole dish. Bake at 350°F until hot and bubbly.
Exchanges/Choices 1/2 Starch • 2 Vegetable • 1 Lean Meat
Calories 140 • Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 255 mg Total Carbohydrate 16 g • Dietary Fiber 4 g • Sugars 5 g Protein 10 g
RECIPES WINTER WEEK 3—Friday
Serves 12 • Serving size: 1 muffin
1 cup whole-wheat flour
5 1/2 Tbsp Splenda
1 tsp baking powder
6 Tbsp nonfat milk
3 Tbsp Smart Balance margarine
1/2 cup egg substitute
1/2 cup blueberries
Preheat oven to 400°F. In a medium bowl, combine flour, Splenda, and baking powder. In a small bowl, beat milk, margarine, and egg substitute; stir into dry ingredients until just moist. Fold in blueberries and spoon batter into 12 paper-lined muffin cups. Bake for 20–25 minutes or until golden brown. Serve immediately.
Exchanges/Choices 1/2 Starch • 1/2 Fat
Calories 70 • Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 75 mg Total Carbohydrate 9 g • Dietary Fiber 1 g • Sugars 2 g Protein 3 g
Macaroni and Cheese with Tomatoes
Serves 4 • Serving size: 1/4 recipe
8 oz whole-wheat elbow macaroni, uncooked
2 tomatoes, sliced
1/2 cup bread crumbs
2 Tbsp Smart Balance Light margarine
1 Tbsp whole-wheat flour
1/4 tsp dry mustard
2 cups nonfat milk
2 oz shredded fat-free American cheese
2 oz reduced-fat sharp cheddar cheese
Prepare pasta according to package directions and drain. Preheat oven to 375°F. Slice the tomatoes into 1/2-inch-thick slices. Set aside on a small plate. Crumble the bread crumbs with your fingertips; set aside on a small plate. In a 2-quart saucepan over medium heat, melt the margarine. Add the flour and dry mustard; then cook for 2–3 minutes. Add the milk little by little and continue stirring until mixture thickens. Add cheese and stir until melted. Place 1/3 of the tomato slices in the bottom of a baking dish; add half the pasta. Place another 1/3 of the tomato slices on top and then add the rest of the pasta. Pour the sauce over the dish. Arrange the last 1/3 of the tomato slices on top and sprinkle with bread crumbs. Bake for 20 minutes.
Exchanges/Choices 3 Starch • 1/2 Fat-Free Milk • 1 Lean Meat • 1/2 Fat
Calories 355 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.8 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 450 mg Total Carbohydrate 56 g • Dietary Fiber 6 g • Sugars 10 g Protein 21 g
Serves 4 • Serving size: 1/4 recipe
1 lb asparagus
1 pint red grape tomatoes, cut in half lengthwise
2 Tbsp Smart Balance Omega oil
1 medium lemon, juiced
Pepper, to taste
Blanch the asparagus in a large pot of boiling water until just tender, about 1–2 minutes for very thin spears and 4–5 minutes for thicker spears. Drain and place in an ice water bath until completely chilled. Cut the asparagus into 1-inch pieces. Toss the asparagus with the remaining ingredients; divide among four chilled salad plates to serve.
Exchanges/Choices 2 Vegetable • 1 1/2 Fat
Calories 100 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 20 mg Total Carbohydrate 8 g • Dietary Fiber 3 g • Sugars 4 g Protein 3 g
Serves 4 • Serving size: 1/4 recipe
2 medium sweet potatoes
1 1/2 Tbsp Smart Balance Omega oil
1 tsp curry powder
1/4 tsp ground turmeric
1/4 tsp cumin seed
1/4 tsp ground ginger
Preheat oven to 400°F. Wash and scrub sweet potatoes, leaving the skins on. Cut them into sticks about 1/4–1/2 inch wide and 2–4 inches long; set aside. In a 2-quart mixing bowl, mix together the oil and spices. Add potato sticks to bowl; stir to coat. Arrange sticks on a baking sheet; bake for 30–40 minutes or until fries are tender on the inside and slightly golden on the outside. Halfway through baking, stir with spatula to prevent fries from sticking.
Exchanges/Choices 1 Starch • 1 Fat
Calories 115 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 0.4 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 25 mg Total Carbohydrate 16 g • Dietary Fiber 3 g • Sugars 5 g Protein 2 g
Serves 4 • Serving size: 1/4 recipe
1 lb trimmed asparagus
1/4 cup Dijon mustard
1/4 cup dark beer
3 Tbsp honey
1/2 tsp minced garlic
1/4 tsp crushed dried thyme leaves
Add asparagus to boiling water and cook uncovered, about 2 minutes or until barely tender. Drain. In a separate bowl, combine mustard, beer, honey, garlic, and thyme; mix well. Pour over cooked asparagus.
Exchanges/Choices 1 Carbohydrate • 1 Vegetable
Calories 95 • Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 375 mg Total Carbohydrate 21 g • Dietary Fiber 2 g • Sugars 15 g Protein 3 g
Serves 4 • Serving size: 1/4 recipe
2 cups sliced peaches (fresh, frozen, or canned light)
1 1/2 cups apples, peeled and sliced
3 1/2 Tbsp Splenda
2 Tbsp + 2 tsp whole-wheat flour
1 tsp ground cinnamon
1 tsp ground nutmeg
3 Tbsp old-fashioned oats
2 Tbsp Smart Balance Light margarine, melted
Preheat oven to 400°F. Place peaches and apples in a large bowl. In a small bowl, mix 2 Tbsp Splenda, 2 tsp flour, 1/2 tsp cinnamon, and 1/2 tsp nutmeg. Sprinkle over fruit and toss until fruit is evenly coated; mound mixture in a 1-quart casserole. In a small bowl, mix oats, 2 Tbsp flour, 1 1/2 Tbsp Splenda, 1/2 tsp cinnamon, and 1/2 tsp nutmeg. Stir in margarine until mixture is evenly moistened. Spoon over fruit. Bake in lower third of the oven for 30 minutes or until juices are bubbly and topping is browned. Serve warm.
Exchanges/Choices 1 1/2 Carbohydrate • 1/2 Fat
Calories 130 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 40 mg Total Carbohydrate 22 g • Dietary Fiber 3 g • Sugars 14 g Protein 2 g
RECIPES WINTER WEEK 3—Saturday
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
24 oz chuck roast or boneless beef (trimmed of visible fat)
1/2 cup barley, uncooked
1/4 tsp pepper
3/4 tsp dried rosemary, crushed
2 cups water
4 medium carrots, sliced
2 medium onions, sliced
Place meat and barley in a large baking pot or Dutch oven. Season with pepper and rosemary. Add water, carrots, and onions. Heat to boiling; then lower heat. Cover and simmer until beef is tender, about 2–3 hours.
Exchanges/Choices 2 Starch • 2 Vegetable • 3 Lean Meat
Calories 355 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.2 g • Trans Fat 0.0 g Cholesterol 85 mg Sodium 135 mg Total Carbohydrate 43 g • Dietary Fiber 8 g • Sugars 8 g Protein 30 g
Serves 4 • Serving size: 1/4 recipe
4 cups red cabbage
1 medium Granny Smith apple
1 medium pear
1/4 cup sugar-free orange marmalade
1 tsp cinnamon
1 tsp ground cloves
3 Tbsp red wine vinegar
3 Tbsp red table wine
Thinly slice the cabbage. Peel and slice the apple. Peel and chop the pear. In a large pot, combine the cabbage, apple, pear, marmalade, cinnamon, cloves, vinegar, wine, and 1 cup water. Bring to a boil and cook the mixture, covered, over moderately low heat, stirring occasionally, for 3 hours. Serve the cabbage chilled as an accompaniment to cold sliced meats.
Exchanges/Choices 1 Fruit • 1 Vegetable
Calories 80 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 15 mg Total Carbohydrate 22 g • Dietary Fiber 4 g • Sugars 14 g Protein 1 g
Serves 4 • Serving size: 1/4 recipe
8 oz lasagna noodles
1/4 cup Smart Balance Omega oil
1/2 medium eggplant, diced
1/4 cup onion, chopped
1 medium garlic clove, minced
1 cup zucchini, sliced
2 cups light spaghetti sauce
1 cup fat-free cottage cheese
1/2 cup reduced-fat cottage cheese
1/2 cup fat-free buttermilk
1/4 cup egg substitute
1 tsp pepper
1 oz fat-free shredded mozzarella cheese
1 oz reduced-fat shredded mozzarella cheese
2 Tbsp reduced-fat grated Parmesan cheese
1. Cook and drain lasagna noodles according to package directions.
2. In 10-inch skillet over medium heat, heat the oil. Add eggplant, onion, and garlic; cook for 10 minutes, stirring often. Add zucchini; cook 5 minutes or until vegetables are crisp-tender. Stir in spaghetti sauce; heat through.
3. In a medium bowl, stir together cottage cheese, buttermilk, egg substitute, and pepper until blended. In a baking dish, layer 1/3 of the noodles and top with 1/2 of the vegetable mixture, 1/2 of the cottage cheese, and 1/2 of the mozzarella. Top with 1/3 of the noodles. Layer on the remaining vegetable mixture, cottage cheese, and mozzarella (reserve a small portion of the mozzarella). Top with last 1/3 of noodles; cover with foil. Bake at 350°F for 30 minutes. Uncover, sprinkle with Parmesan and reserved mozzarella. Bake 10 minutes more, until hot and bubbly. Let stand 10 minutes before serving.
This recipe is high in sodium.
Exchanges/Choices 3 Starch • 1/2 Fat-Free Milk • 4 Vegetable • 2 Lean Meat • 2 Fat
Calories 550 • Calories from Fat 160 Total Fat 18.0 g • Saturated Fat 2.6 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 925 mg Total Carbohydrate 71 g • Dietary Fiber 6 g • Sugars 19 g Protein 29 g
Serves 4 • Serving size: 1/4 recipe
1 cup fat-free whipped topping
1 cup fat-free plain yogurt
1/4 cup Splenda
2 cup berries
1 cup low-fat granola cereal
Place whipped topping, yogurt, and Splenda in a medium bowl. Stir until thoroughly blended into a crème. To make each parfait, place a layer of each of the following amounts in a parfait glass in the order listed: 1/4 cup crème, 1/4 cup berries, 3 Tbsp granola, 3 Tbsp crème, 1/4 cup berries, 1 Tbsp crème, and finish with 1 Tbsp granola. Serve immediately or place in the refrigerator up to 2 hours before serving.
Exchanges/Choices 2 1/2 Carbohydrate
Calories 185 • Calories from Fat 15 Total Fat 1.5 g • Saturated Fat 0.4 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 105 mg Total Carbohydrate 38 g • Dietary Fiber 3 g • Sugars 19 g Protein 5 g
