Читать книгу Healthy Calendar Diabetic Cooking - Lara Rondinelli-Hamilton - Страница 3
ОглавлениеJanuary A Fresh Start
Happy New Year! These three words are followed by another three words—New Year’s Resolutions. We all start off the year with good intentions of living a healthier lifestyle. People with diabetes often set goals to practice better diabetes management, including improving their eating habits. This book is designed to help you meet your goals and start the year off right. In the following pages you will find a grocery list for the food items you need to kick off the New Year with healthy recipes. Soon, you’ll find that healthy cooking and eating is easier than you thought. And yes, it can taste good, too!
gluten-free recipe, but always check ingredients for gluten.
these recipes contain 15 grams of carbohydrate or less per serving.
new recipe for the second edition.
January Recipes
January
Week 1
Day 1
Day 2
Day 3
Tangy Apricot-Glazed Pork Tenderloin Lucky Black-Eyed Peas
Day 4
Day 5
January Week 1
Grocery List
Fresh Produce
Basil—1 small bunch
Bell peppers, green—3
Bell pepper, red—1
Cucumber, medium—1
Garlic—1 head
Mushrooms, sliced—1 pint
Onion, red—1 small
Onion, yellow or white—1
Salad greens/mix—8 cups
Spinach—1 large bunch
Tomato, medium—1
Meat, Poultry, & Fish
Beef, ground, 95% lean—1 pound
Cod fillets, 4 ounces each—4
Pork tenderloin—1
Turkey sausage, Italian, lean or reduced-fat—1 package
Grains, Bread, & Pasta
Hamburger buns, whole-wheat—6
Pizza crust, 12-inch, whole-wheat, prepackaged—1
Tortellini, cheese, whole-wheat—1 package
Dairy & Cheese
Eggs
Mozzarella cheese, part-skim, shredded—1/3 cup
Trans-fat-free margarine
Canned Goods & Sauces
Black-eyed peas, 15.5-ounce cans—2
Chicken broth, fat-free, low-sodium, 14.5-ounce cans—3
Preserves, apricot, sugar-free—1 jar
Tomato sauce, 8-ounce can—1
Tomatoes, diced, no-salt-added, 15-ounce cans—2
Frozen Foods
Corn—1 bag
Staples, Seasonings, & Baking Needs
Basil
Cayenne pepper
Crushed red pepper flakes
Flour, all-purpose
Ground black pepper
Mustard, yellow
Nonstick cooking spray
Olive oil
Oregano
Sage
Salt
Thyme
Vinegar, apple cider
Vinegar, balsamic
Worcestershire sauce
Miscellaneous
Peanuts, unsalted—small jar
Wine, red
Makes: 6 servingsServing Size: 1 Sloppy JoePrep Time: 5 minutes
1 pound 95% lean ground beef
1/2 cup diced onions
2 garlic cloves, minced
1 8-ounce can tomato sauce
1/2 cup water
1 cup no-salt-added diced tomatoes (fresh or canned; if canned, drain juice)
1 Tbsp yellow mustard
2 Tbsp Worcestershire sauce
1/4 tsp salt (optional)
1/2 tsp ground black pepper
6 whole-wheat hamburger buns
1 In a large skillet, cook ground beef over medium-high heat for about 5 minutes. Drain fat.
2 Add onions and cook 3 minutes or until onions begin to turn clear. Add garlic and cook 1 more minute.
3 Add remaining ingredients except buns and simmer for 10 minutes.
4 Serve on whole-wheat buns.
Exchanges/Choices 1 1/2 Starch • 1 Vegetable • 2 Lean Meat •1/2 Fat
Calories 240 Calories from Fat 55 Total Fat 6.0g Saturated Fat 2.2g Trans Fat 0.1g Cholesterol 45mg Sodium 535mg Potassium 625mg Total Carbohydrate 28g Dietary Fiber 5g Sugars 7g Protein 20g Phosphorus 260mg
Dietitian’s Tip
To reduce this recipe’s fat content even further, use lean ground turkey instead of beef.
Makes: 7 servingsServing Size: 1/2 cupPrep Time: 15 minutes
2 cups frozen corn
1 cup finely diced green bell pepper
1 cup finely diced red bell pepper
1/2 cup finely diced red onion
1/2 tsp chopped fresh basil
1/4 cup balsamic vinegar
2 tsp olive oil
1/2 tsp salt (optional)
1/4 tsp ground black pepper
1 Place frozen corn in a colander and run under cold water for about 5 minutes to thaw.
2 In a medium bowl, toss together corn, green and red pepper, red onion, and basil.
3 In a small bowl, whisk together remaining ingredients and pour over salad. Toss to coat.
Exchanges/Choices 1/2 Starch • 1 Vegetable
Calories 70 Calories from Fat 15 Total Fat 1.5g Saturated Fat 0.3g Trans Fat 0.0g Cholesterol 0mg Sodium 0mg Potassium 195mg Total Carbohydrate 13g Dietary Fiber 2g Sugars 4g Protein 2g Phosphorus 40mg
Chef’s Tip
Place a wet paper towel under your cutting board to anchor it while you are dicing vegetables.
Makes: 4 servingsServing Size: 2 slicesPrep Time: 15 minutes
4 cups fresh spinach, washed, stemmed, and coarsely chopped
2 cups sliced mushrooms
1 1/2 Tbsp olive oil, divided
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1/2 Tbsp dried basil
1/2 Tbsp dried oregano
1 12-inch whole-wheat prepackaged pizza crust
3 garlic cloves, minced
1/3 cup shredded, part-skim mozzarella cheese
Salad 8 cups salad greens 1 medium tomato, sliced 1 medium cucumber, sliced
1 Preheat oven to 375°F. In a medium nonstick skillet, sauté spinach and mushrooms in 1/2 Tbsp olive oil. Add salt, pepper, basil, and oregano. Sauté until all the moisture is evaporated (about 10 minutes).
2 Rub pizza crust with 1 Tbsp olive oil. Sprinkle minced garlic on top. Spread the spinach and mushroom mixture evenly over the pizza crust.
3 Sprinkle the cheese on top and bake for 15 minutes or until cheese is bubbly and lightly browned.
4 Serve pizza with a side salad.
Exchanges/Choices 3 Starch • 1 1/2 Fat • 1 Medium-Fat Meat
Calories 380 Calories from Fat 129 Total Fat 14g Saturated Fat 3g Cholesterol 8mg Sodium 686mg Total Carbohydrate 47g Dietary Fiber 3g Sugars 3g Protein 16g
Dietitian’s Tip
If you’re looking to lower the carb content in this recipe, eliminate the pizza crust and serve toppings on Portobello mushrooms (using 4 mushrooms).
Tangy Apricot-Glazed Pork Tenderloin
Makes: 4 servingsServing Size: 1/4 recipePrep Time: 5 minutes
1 pound pork tenderloin
1/2 cup sugar-free apricot preserves
1/4 cup apple cider vinegar
1/2 Tbsp dried sage
1/2 Tbsp dried basil
1/2 Tbsp dried thyme
2 garlic cloves, minced
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1 Preheat oven to 350°F. Trim tenderloin of all visible fat. Set aside.
2 In small saucepan, combine preserves, vinegar, herbs, and garlic over medium heat. Simmer for 3 minutes to make a glaze.
3 Season all sides of the tenderloin with salt (optional) and pepper. Place tenderloin in a shallow baking dish.
4 Coat tenderloin with apricot glaze and bake for 30 minutes or until pork is done.
Exchanges/Choices 1/2 Carbohydrate • 3 Lean Meat
Calories 145 Calories from Fat 25 Total Fat 3.0g Saturated Fat 1.0g Trans Fat 0.0g Cholesterol 60mg Sodium 40mg Potassium 410mg Total Carbohydrate 11g Dietary Fiber 0g Sugars 0g Protein 22g Phosphorus 205mg
Chef’s Tip
The tenderloin is a lean cut of any meat. Typically, round or loin cuts are leaner meats.
Makes: 7 servingsServing Size: 1/2 cupPrep Time: 3 minutes
2 Tbsp olive oil
1 green bell pepper, cut into 1-inch strips
2 garlic cloves, minced
2 15.5-ounce cans black-eyed peas, rinsed and drained
1/2 tsp crushed red pepper flakes
1 Add oil to a large nonstick skillet over medium-high heat. Add green pepper and sauté for about 10 minutes. Add garlic and sauté 30 seconds.
2 Add black-eyed peas and red pepper flakes and sauté 5–10 more minutes.
Exchanges/Choices 1 Starch • 1 Lean Meat • 1/2 Fat
Calories 140 Calories from Fat 40 Total Fat 4.5g Saturated Fat 0.7g Trans Fat 0.0g Cholesterol 0mg Sodium 140mg Potassium 280mg Total Carbohydrate 19g Dietary Fiber 6g Sugars 3g Protein 7g Phosphorus 140mg
Dietitian’s Tip
Black-eyed peas are high in fiber: 6 grams per 1/2 cup. A high-fiber food contains 5 grams of dietary fiber or more per serving.
Makes: 4 servingsServing Size: 1 filletPrep Time: 5 minutes
1/2 cup all-purpose flour
1/4 tsp cayenne pepper
1/2 cup chopped unsalted peanuts
4 4-ounce cod fillets
1/2 tsp salt (optional)
1/4 tsp ground black pepper
2 egg whites, lightly beaten
nonstick cooking spray
1 tsp trans-fat-free margarine
1 In a small bowl, combine flour and cayenne pepper. Spread flour mixture on a plate. Spread peanuts on a separate plate.
2 Season fillets with salt and pepper on both sides. Dredge one fillet through flour and shake off excess. Dip floured fillet into egg whites. Press one side of the fillet into chopped peanuts.
3 Coat a large nonstick skillet with cooking spray. Melt trans-fat-free margarine over medium heat. Place fillets peanut side down in skillet and cook for about 3 minutes on each side.
Exchanges/Choices 1 Carbohydrate • 3 Lean Meat
Calories 235 Calories from Fat 80 Total Fat 9.0g Saturated Fat 1.4g Trans Fat 0.0g Cholesterol 50mg Sodium 105mg Potassium 355mg Total Carbohydrate 11g Dietary Fiber 2g Sugars 1g Protein 27g Phosphorus 190mg
Chef’s Tip
You can use tilapia, orange roughy, or perch instead of cod in this recipe.
Makes: 7 servingsServing Size: 1 cupPrep Time: 10 minutes
nonstick cooking spray
2 cups reduced-fat or lean Italian turkey sausage
1/2 cup finely diced onion
1/4 cup red wine
1/2 Tbsp dried basil
1/2 Tbsp dried oregano
1 15-ounce can no-salt-added diced tomatoes with juice
3 14.5-ounce cans fat-free, low-sodium chicken broth
2 1/2 cups uncooked whole-wheat cheese tortellini
1/2 tsp ground black pepper
1 Coat a large soup pot with cooking spray. Add sausage and onion and cook over medium-high heat for 7 minutes or until sausage begins to brown.
2 Add wine to deglaze pan. Cook for 2 minutes or until wine is almost completely evaporated.
3 Add basil and oregano and cook for 1 more minute. Add tomatoes and broth. Bring to a boil, then reduce heat and simmer for 5 minutes.
4 Add tortellini and pepper. Cook for another 10 minutes.
Exchanges/Choices 1 Starch • 1 Vegetable • 2 Lean Meat • 1 Fat
Calories 220 Calories from Fat 70 Total Fat 8.0g Saturated Fat 2.4g Trans Fat 0.1g Cholesterol 50mg Sodium 565mg Potassium 415mg Total Carbohydrate 21g Dietary Fiber 3g Sugars 3g Protein 16g Phosphorus 185mg
Chef’s Tip
If you don’t want to use wine in this recipe, you can substitute 1 Tbsp red wine vinegar or balsamic vinegar.
January
Week 2
Day 1
Day 2
Day 3
Day 4
Pecan Chicken Spaghetti Squash
Day 5
Hearty Lentil Soup Cucumber Onion Salad
January Week 2
Grocery List
Fresh Produce
Bell pepper, green—1
Carrot—1
Celery—1 head
Cucumbers, large—2
Dill—1 small bunch
Onions, yellow or white, medium—3
Squash, spaghetti, medium—1
Meat, Poultry, & Fish
Catfish fillets, 4 ounces each—4
Chicken breasts, boneless, skinless, 4 ounces each—4
Turkey, ground, lean—1 1/4 pounds
Turkey sausage (kielbasa), lean, smoked, precooked—14 ounces
Grains, Bread, & Pasta
Elbow macaroni, whole-wheat—1 box
Cornflakes—1 small box
Dairy & Cheese
Eggs
Parmesan cheese—2 Tbsp
Sour cream, light—1 small container
Yogurt, plain, fat-free—1 container
Canned Goods & Sauces
Beans, kidney, 15.5-ounce cans—2
Broth, chicken, reduced-sodium, fat-free, 14.5-ounce can—1
Tomatoes, diced, no-salt-added, 14.5-ounce cans—4
Staples, Seasonings, & Baking Needs
Bay leaves
Black pepper, ground
Cayenne pepper
Chili powder
Cumin
Flour, all-purpose
Garlic powder
Garlic salt
Nonstick cooking spray
Olive oil
Onion salt
Paprika
Salt
Sugar substitute
Vinegar, white wine
Miscellaneous
Chili seasoning packet, 1.25-ounce—1
Lentils, dried—1 bag
Pecans—1 small can
Makes: 4 servingsServing Size: 1 filletPrep Time: 5 minutes
2 Tbsp paprika
1 tsp cayenne pepper
1 Tbsp chili powder
1 tsp cumin
1/2 tsp salt (optional)
1/2 tsp ground black pepper
4 4-ounce catfish fillets
nonstick cooking spray
1 In a small bowl, combine the first six ingredients and stir well.
2 Rub one side of each fillet well with spice mixture.
3 Coat a large nonstick skillet with cooking spray. Over medium-high heat, place each fillet spice side down and cook for 3 minutes on each side or until fish is done.
Exchanges/Choices 3 Lean Meat • 1/2 Fat
Calories 165 Calories from Fat 70 Total Fat 8.0g Saturated Fat 1.8g Trans Fat 0.1g Cholesterol 65mg Sodium 145mg Potassium 500mg Total Carbohydrate 3g Dietary Fiber 2g Sugars 1g Protein 20g Phosphorus 270mg
Chef’s Tip
If you prefer this dish less spicy, reduce the cayenne pepper to 1/2–3/4 tsp. Quinoa and broccoli make excellent side dishes for this entrée.
Makes: 9 servingsServing Size: 1 cupPrep Time: 15 minutes
1 1/4 pounds lean ground turkey
nonstick cooking spray
1 green bell pepper, finely diced
1 small onion, finely diced
2 14.5-ounce cans no-salt-added diced tomatoes
2 15.5-ounce cans kidney beans, undrained
1 1.25-ounce chili seasoning packet
1 In a large soup pot, cook turkey over medium-high heat until brown. Remove turkey from pot and drain fat.
2 Spray pot with cooking spray and sauté green pepper and onion for 3–4 minutes.
3 Add cooked turkey back to pot with the remaining ingredients. Bring to a boil, cover, and simmer 10 minutes. Reserve 4 cups chili for Chili Mac recipe (next recipe).
Exchanges/Choices 1 Starch • 1 Vegetable • 2 Lean Meat
Calories 215 Calories from Fat 55 Total Fat 6.0g Saturated Fat 1.6g Trans Fat 0.1g Cholesterol 50mg Sodium 580mg Potassium 605mg Total Carbohydrate 22g Dietary Fiber 7g Sugars 5g Protein 19g Phosphorus 250mg
Dietitian’s Tip
This recipe not only tastes good, but also has great nutritional value. The meat and beans provide iron, and the vitamin C in the tomatoes helps your body absorb the iron.
Makes: 4 servingsServing Size: 1 cup chili and 1/3 cup pastaPrep Time: 10 minutes
4 cups Turkey Chili, heated (see previous recipe) 1 1/3 cups cooked whole-wheat elbow macaroni (about 2/3 cups uncooked macaroni)
Mix pasta and Turkey Chili and serve.
Exchanges/Choices 1 1/2 Starch • 1 Vegetable • 2 Lean Meat
Calories 270 Calories from Fat 65 Total Fat 7.0g Saturated Fat 1.6g Trans Fat 0.1g Cholesterol 50mg Sodium 585mg Potassium 625mg Total Carbohydrate 34g Dietary Fiber 8g Sugars 5g Protein 21g Phosphorus 290mg
Dietitian’s Tip
If you’re looking to lower the carb content of this recipe, serve the chili over a bed of lettuce with reduced-fat shredded cheddar cheese for a quick taco salad.
Makes: 4 servingsServing Size: 1 chicken breastPrep Time: 10 minutes
nonstick cooking spray
1 cup cornflake crumbs
1/2 cup chopped pecans
1/4 tsp garlic powder
1/2 tsp onion salt
1 egg
2 egg whites
2 Tbsp all-purpose flour
4 4-ounce boneless, skinless chicken breasts
1 Preheat oven to 350°F. Coat a shallow baking pan with cooking spray.
2 In a medium bowl, combine cornflake crumbs, pecans, garlic powder, and onion salt. In a separate bowl, lightly beat egg and egg whites. Put the flour in a third bowl.
3 Dip each chicken breast in the flour, then the egg mixture, then in the cornflake and pecan mixture. Coat each side of the chicken breast.
4 Place chicken breasts in the baking pan. Spray chicken lightly with cooking spray and bake 30–35 minutes or until chicken juices run clear.
Exchanges/Choices 1 Starch • 4 Lean Meat • 1 Fat
Calories 300 Calories from Fat 110 Total Fat 12.0g Saturated Fat 1.8g Trans Fat 0.0g Cholesterol 105mg Sodium 400mg Potassium 305mg Total Carbohydrate 19g Dietary Fiber 2g Sugars 2g Protein 30g Phosphorus 245mg
Dietitian’s Tip
Pecans are high in calories but loaded with healthy fat. A small amount provides big flavor!
Makes: 5 servingsServing Size: 1/2 cupPrep Time: 45 minutes
1 medium spaghetti squash
nonstick cooking spray
1 tsp olive oil
2 Tbsp freshly grated Parmesan cheese
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1 Preheat oven to 400°F. Cut ends off squash and then cut squash in half lengthwise. Scoop out seeds and wash and dry both sides.
2 Coat a large metal or glass baking dish with cooking spray. Place squash halves face down on baking dish and spray the skins lightly with cooking spray.
3 Bake for 40 minutes.
4 Remove squash meat from rind with fork and place in a medium bowl. Discard rind. Drizzle oil over squash, sprinkle with Parmesan cheese, salt, and pepper, and stir.
Exchanges/Choices 1 Starch
Calories 75 Calories from Fat 20 Total Fat 2.0g Saturated Fat 0.6g Trans Fat 0.0g Cholesterol 0mg Sodium 70mg Potassium 265mg Total Carbohydrate 15g Dietary Fiber 3g Sugars 6g Protein 2g Phosphorus 45mg
Chef’s Tip
If you’ve never tried this mild-flavored squash before, you’re in for a fun treat.
Makes: 9 servingsServing Size: 1 cupPrep Time: 20 minutes
nonstick cooking spray
14 ounces lean smoked precooked turkey sausage (kielbasa), sliced
1 cup diced celery
1 medium onion, diced
1 carrot, diced
3 cups water
1 14.5-ounce can fat-free, low-sodium chicken broth
2 14.5-ounce cans no-salt-added diced tomatoes
1 cup dried lentils
1/2 tsp salt (optional)
1 tsp ground black pepper
1 bay leaf
1 Coat a large soup pot with cooking spray. Over medium-high heat, sauté sausage until lightly browned. Remove from pan.
2 Add celery, onion, and carrots to pot and sauté over medium-high heat for about 4 minutes.
3 Add the sausage and all remaining ingredients. Bring to a boil; reduce heat and simmer for 1 hour.
4 Remove bay leaf and serve.
Exchanges/Choices 1 Starch • 1 Vegetable • 1 Lean Meat
Calories 175 Calories from Fat 25 Total Fat 3.0g Saturated Fat 1.2g Trans Fat 0.0g Cholesterol 30mg Sodium 605mg Potassium 580mg Total Carbohydrate 21g Dietary Fiber 6g Sugars 5g Protein 14g Phosphorus 215mg
Dietitian’s Tip
Lentils, along with all legumes, contain both carbohydrate and protein and are an excellent source of fiber.
Makes: 5 servingsServing Size: 1/5 recipePrep Time: 5 minutes
1/2 cup fat-free plain yogurt
1/4 cup light sour cream
1 Tbsp minced fresh dill
1/2 tsp garlic salt
1 1/2 Tbsp white wine vinegar
1/4 tsp ground black pepper
1 packet sugar substitute
2 large cucumbers, peeled and thinly sliced
1 medium onion, thinly sliced
1 In a medium bowl, whisk together all ingredients except cucumber and onion.
2 Add cucumber and onion and toss to coat well. Serve chilled.
Exchanges/Choices 2 Vegetable
Calories 55 Calories from Fat 15 Total Fat 1.5g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 5mg Sodium 160mg Potassium 270mg Total Carbohydrate 8g Dietary Fiber 1g Sugars 5g Protein 3g Phosphorus 85mg
Chef’s Tip
Dill has a distinctive flavor that may be too strong for some people. If you don’t care for dill, just leave it out.
January
Week 3
Day 1
Turkey and Wild Rice Soup Spinach Salad with Mushrooms
Day 2
Day 3
Chicken Breasts with Raspberry Balsamic Glaze Candied Walnut Salad
Day 4
Day 5
January Week 3
Grocery List
Fresh Produce
Bell peppers, green—7
Carrots, medium—2
Celery—1 stalk
Salad greens, field, mixed—4 cups
Garlic—1 head
Mushrooms—1 pint
Onions, yellow or white—2
Spinach, baby—10-ounce bag
Meat, Poultry, & Fish
Beef, ground, 95% lean—1 pound
Chicken breasts, boneless, skinless, 4 ounces each—4
Pork chops, center-cut, boneless—1 pound
Turkey breast, roasted—2 cups
Grains, Bread, & Pasta
Elbow macaroni, whole-wheat—1 box (8 ounces)
Quinoa—1 small box or bag
Rice, wild and long-grain—1 box or bag
Dairy & Cheese
Cheese, cheddar, 75% reduced-fat, shredded—1 bag or block
Margarine, trans-fat-free
Milk, fat-free
Milk, fat-free, evaporated—1/2 cup
Canned Goods & Sauces
Broth, chicken, fat-free, reduced-sodium, 14.5-ounce cans—4
Hot pepper sauce
Sweet-and-sour sauce—1 jar
Pineapple, chunks, packed in juice—1 can
Preserves, raspberry, seedless, sugar-free—1 jar
Tomatoes, diced, no-salt-added, 14.5-ounce cans—2
Staples, Seasonings, & Baking Needs
Bay leaves
Black pepper, ground
Flour, all-purpose
Mustard, Dijon
Nonstick cooking spray
Oil, canola
Oil, olive
Salt
Splenda Brown Sugar Blend
Thyme
Vinegar, balsamic
Vinegar, red wine
Miscellaneous
Salad dressing, Ranch, light—1 bottle
Sunflower seeds—1 small package
Walnuts—1 small package
Makes: 7 servingsServing Size: 1 cupPrep Time: 15 minutes
2 tsp trans-fat-free margarine
1 cup finely diced carrot
1 cup finely diced onion
1/2 cup finely diced celery
1 cup sliced mushrooms
1 garlic clove, minced
2 Tbsp all-purpose flour
3 14.5-ounce cans fat-free, low-sodium chicken broth
1/4 tsp dried thyme
1 bay leaf
2 cups roasted turkey breast, chopped
1 cup uncooked wild and long-grain rice
1/2 cup evaporated fat-free milk
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1 Heat margarine in a large soup pot over medium-high heat. Add carrots, onion, celery, and mushrooms and sauté until beginning to brown. Add garlic and sauté for 1 more minute.
2 Add flour, stirring constantly, and cook for 1 minute. Add chicken broth and stir (make sure to scrape the brown bits on the bottom of pan).
3 Add thyme, bay leaf, turkey, and rice; bring to a boil.
4 Reduce heat to a simmer; cover and cook for 25 minutes. Add evaporated milk; bring to a boil for 1 minute. Add salt and pepper. Remove bay leaf before serving.
Exchanges/Choices 1 Starch • 1 Vegetable • 2 Lean Meat
Calories 175 Calories from Fat 15 Total Fat 1.5g Saturated Fat 0.4g Trans Fat 0.0g Cholesterol 35mg Sodium 510mg Potassium 490mg Total Carbohydrate 22g Dietary Fiber 2g Sugars 5g Protein 18g Phosphorus 200mg
Chef’s Tip
Save yourself some prep time and buy pre-sliced mushrooms.
Makes: 4 servingsServing Size: 1 1/2 cupsPrep Time: 5 minutes
10-ounce bag baby spinach
1 cup sliced mushrooms
1/4 cup sunflower seeds
1/3 cup light Ranch dressing
1 In a large salad bowl, toss spinach and mushrooms together.
2 Sprinkle sunflower seeds over the top and drizzle with dressing. Toss well to coat.
Exchanges/Choices 1 Vegetable • 2 Fat
Calories 115 Calories from Fat 80 Total Fat 9.0g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 5mg Sodium 240mg Potassium 465mg Total Carbohydrate 7g Dietary Fiber 2g Sugars 2g Protein 4g Phosphorus 175mg
Chef’s Tip
Bagged, prewashed spinach will save you time with this recipe.
Makes: 4 servingsServing Size: 1/4 recipePrep Time: 10 minutes
6 Tbsp jarred sweet-and-sour sauce
3/4 cup fat-free, low-sodium chicken broth
1 pound boneless center-cut pork chops, cubed
1 tsp ground black pepper
1 Tbsp olive oil, divided
1 green bell pepper, diced
1 cup pineapple chunks packed in juice, drained
1 Mix sweet-and-sour sauce with chicken broth and set aside.
2 Sprinkle pork with pepper. In a large nonstick skillet or wok, sauté pork cubes in 1/2 Tbsp olive oil over medium-high heat until cooked through and beginning to brown. Set the cooked pork aside in a bowl.
3 In the same pan, sauté green peppers in 1/2 Tbsp olive oil for 2 minutes. Add the pork and pineapple to the peppers. Pour sauce over pork mixture and simmer for 5 minutes. Serve over brown rice, if desired.
Exchanges/Choices 1 Carbohydrate • 3 Lean Meat • 1/2 Fat
Calories 255 Calories from Fat 100 Total Fat 11.0g Saturated Fat 3.0g Trans Fat 0.0g Cholesterol 60mg Sodium 260mg Potassium 500mg Total Carbohydrate 17g Dietary Fiber 1g Sugars 14g Protein 22g Phosphorus 195mg
Chef’s Tip
You can ask your butcher to cube the pork for you, saving yourself a step in this recipe.
Chicken Breasts with Raspberry Balsamic Glaze
Makes: 4 servingsServing Size: 1 chicken breastPrep Time: 10 minutes
1 tsp canola oil
2 garlic cloves, minced
1/2 cup sugar-free seedless raspberry preserves
1/4 cup balsamic vinegar
1/4 tsp ground black pepper
4 4-ounce boneless, skinless chicken breasts
nonstick cooking spray
1 Preheat oven to 350°F. In a small saucepan, heat oil, add garlic, and sauté for 30 seconds over medium-high heat.
2 Add raspberry preserves, balsamic vinegar, and pepper and bring to a low boil; simmer 3 minutes or until mixture gets a glaze-like consistency.
3 Reserve half of glaze and set aside. Brush chicken breasts on both sides with remaining glaze.
4 Coat a baking dish with cooking spray. Place chicken breasts in dish and bake 30 minutes. Pour remaining glaze over chicken breasts.
Exchanges/Choices 1 Carbohydrate • 3 Lean Meat
Calories 175 Calories from Fat 35 Total Fat 4.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 65mg Sodium 60mg Potassium 250mg Total Carbohydrate 13g Dietary Fiber 0g Sugars 2g Protein 24g Phosphorus 185mg
Chef’s Tip
Your guests will beg for the recipe for this quick and tasty dish.
Makes: 4 servingsServing Size: 1/4 recipePrep Time: 15 minutes
2 Tbsp red wine vinegar
1 Tbsp olive oil
1 tsp Dijon mustard
2 1/2 tsp trans-fat-free margarine
1 Tbsp Splenda Brown Sugar Blend
1/4 cup chopped walnuts
4 cups mixed field greens
1/2 cup shredded carrots
1 Preheat oven to 350°F. In a small bowl, whisk together vinegar, oil, and mustard; set aside.
2 In a small bowl, combine trans-fat-free margarine and brown sugar. Microwave on high for 30 seconds to melt margarine, then stir well. Toss walnuts with margarine and sugar and spread on a small baking sheet. Bake for 15–20 minutes or until beginning to brown.
3 In a large salad bowl, toss remaining salad ingredients with the candied nuts. Drizzle dressing over salad and toss to coat.
Exchanges/Choices 1/2 Carbohydrate • 2 Fat
Calories 125 Calories from Fat 90 Total Fat 10.0g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 0mg Sodium 70mg Potassium 205mg Total Carbohydrate 7g Dietary Fiber 2g Sugars 3g Protein 2g Phosphorus 45mg
Chef’s Tip
Sweet, crunchy walnuts add great texture to this dish.
Makes: 6 servingsServing Size: 1/2 cupPrep Time: 25 minutes
8 ounces uncooked whole-wheat elbow macaroni
2 tsp trans-fat-free margarine
2 Tbsp all-purpose flour
1 1/2 cups fat-free milk
1 1/4 cups 75% reduced-fat shredded cheddar cheese (reserve 2 Tbsp)
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1/4 tsp hot pepper sauce
nonstick cooking spray
1 Preheat oven to 350°F. Cook macaroni according to directions on box, omitting salt. Drain.
2 In a small nonstick skillet, heat trans-fat-free margarine over medium heat. Stir in flour and cook for 4–5 minutes to create a roux.
3 In a small saucepan, add milk and bring to a boil; whisk in roux. Reduce to a simmer for 7 minutes.
4 Add cheese (except reserved 2 Tbsp) to pan and whisk while simmering 2 more minutes. Add salt, pepper, and hot pepper sauce.
5 In a large bowl, combine noodles and cheese sauce and mix well.
6 Coat an 8-inch glass baking dish with cooking spray. Spread macaroni mixture in dish. Sprinkle remaining cheese over the top.
7 Bake for 15 minutes.
Exchanges/Choices 2 Starch • 1 Lean Meat
1/2 Fat
Calories 220 Calories from Fat 30 Total Fat 3.5g Saturated Fat 1.7g Trans Fat 0.0g Cholesterol 10mg Sodium 205mg Potassium 175mg Total Carbohydrate 33g Dietary Fiber 3g Sugars 4g Protein 15g Phosphorus 270mg
Dietitian’s Tip
Increase your veggie intake by mixing in cooked broccoli with this dish.
Makes: 6 servingsServing Size: 1 stuffed pepperPrep Time: 20 minutes
1/2 cup uncooked quinoa
6 medium green bell peppers
1 pound 95% lean ground beef
1 small onion, chopped
2 14.5-ounce cans no-salt-added diced tomatoes
2 garlic cloves, minced
1/4 tsp ground black pepper
1 Preheat oven to 350°F. Cook quinoa according to package directions, omitting salt.
2 Fill a large saucepan with water and bring to a boil. Cut the tops off the green peppers and remove the seeds and membranes. Place the peppers in the boiling water and boil for 5 minutes. Remove and drain.
3 In a large skillet, brown ground beef and onion. Drain fat.
4 Add the quinoa and diced tomatoes to the skillet with ground beef and mix well. Add garlic and black pepper.
5 Place peppers right side up in a large baking dish. Fill peppers with beef and quinoa mixture. Bake, covered, for 30 minutes.
Exchanges/Choices 1/2 Starch • 3 Vegetable • 2 Lean Meat
Calories 215 Calories from Fat 45 Total Fat 5.0g Saturated Fat 2.0g Trans Fat 0.1g Cholesterol 45mg Sodium 105mg Potassium 865mg Total Carbohydrate 24g Dietary Fiber 6g Sugars 9g Protein 20g Phosphorus 270mg
Dietitian’s Tip
Quinoa provides the highest protein content of any grain and is gluten free!
January
Week 4
Day 1
Ham and White Bean Soup Quick Creamy Cornbread
Day 2
Day 3
Day 4
Tuna with Tomatoes and Olives Roasted Asparagus
Day 5
Dessert of the Month
January Week 4
Grocery List
Fresh Produce
Asparagus—1 1/2 pounds
Bananas, very ripe—4
Garlic—1 head
Lettuce, shredded—1 cup
Onions, yellow or white—2
Oregano—1 small bunch
Parsley—1 bunch
Tomato, large—1
Meat, Poultry, & Fish
Beef, ground, 95% lean—3/4 pound
Ham, reduced-sodium—1/2 cup
Tuna steaks, 4 ounces each—4
Turkey, ground, 93% lean—3/4 pound
Grains, Bread, & Pasta
Lasagna noodles, whole-wheat, no-boil—12
Oats, old-fashioned—small container
Shells, medium, whole-wheat—5 ounces
Tortillas, whole-wheat, low-carb (10 grams carb and more than 4 grams fiber)—8
Dairy & Cheese
Buttermilk, low-fat—1/4 cup
Cheese, cheddar, 75% reduced-fat—1 small bag
Cheese, mozzarella, part-skim, shredded—small bag
Cheese, Parmesan—1 wedge
Cheese, ricotta, fat-free—15 ounces
Eggs
Canned Goods & Sauces
Beans, Great Northern, 16-ounce cans—2
Broth, chicken, fat-free, low-sodium, 14.5-ounce cans—2
Corn, creamed, 8-ounce can—1
Hot pepper sauce
Pasta sauce, marinara, reduced-sodium, 24.5-ounce jars—2
Tomatoes, diced, no-salt-added, 14.5-ounce can—1
Frozen Foods
Spinach, chopped, 9 ounces—1 bag
Staples, Seasonings, & Baking Needs
Baking powder
Baking soda
Bay leaves
Black pepper, ground
Cayenne pepper
Chili powder
Cumin
Flour, all-purpose
Nonstick cooking spray
Oil, canola
Oil, olive
Onion salt
Salt
Splenda Sugar Blend
Sugar substitute
Miscellaneous
Chocolate chips, semisweet, mini—1/3 cup
Corn muffin mix, 8.5-ounce box—1
Olives, Kalamata—1/2 cup
Makes: 6 servingsServing Size: 1 cupPrep Time: 12 minutes
nonstick cooking spray
1 medium onion, finely diced
1/2 cup chopped, cooked, reduced-sodium ham
2 14.5-ounce cans fat-free, low-sodium chicken broth
2 16-ounce cans Great Northern beans, rinsed and drained
1/2 tsp ground black pepper
1 bay leaf
1 Spray a large soup pot with cooking spray. Add onion and sauté with chopped ham 2 minutes over medium-high heat. Add all remaining ingredients and bring to a boil.
2 Reduce heat and simmer 15 minutes. Remove bay leaf before serving.
Exchanges/Choices 1 1/2 Starch • 1 Lean Meat
Calories 145 Calories from Fat 5 Total Fat 0.5g Saturated Fat 0.2g Trans Fat 0.0g Cholesterol 5mg Sodium 600mg Potassium 550mg Total Carbohydrate 24g Dietary Fiber 7g Sugars 4g Protein 12g Phosphorus 210mg
Dietitian’s Tip
Rinsing canned beans helps remove some of the sodium.
Makes: 8 servingsServing Size: 1 slicePrep Time: 5 minutes
1 8.5-ounce box corn muffin mix
1 egg
1 8-ounce can creamed corn
nonstick cooking spray
1 Preheat oven to 400°F. In a medium mixing bowl, combine corn muffin mix, egg, and creamed corn.
2 Pour batter into an 8 × 8-inch baking pan coated with cooking spray. Bake 20–25 minutes.
3 Cool. Cut into 8 slices.
Exchanges/Choices 1 1/2 Starch
Calories 110 Calories from Fat 20 Total Fat 2.5g Saturated Fat 1.3g Trans Fat 0.0g Cholesterol 20mg Sodium 330mg Potassium 80mg Total Carbohydrate 26g Dietary Fiber 1g Sugars 7g Protein 3g Phosphorus 175mg
Chef’s Tip
Cornbread can’t get much easier than this. The creamed corn adds a unique texture to this bread.
Makes: 8 servingsServing Size: 1 tacoPrep Time: 5 minutes
3/4 pound 95% lean ground beef
2/3 cup water
1 tsp cumin
1 Tbsp chili powder
1/4 tsp cayenne pepper
1 tsp onion salt
8 whole-wheat, low-carb tortillas (10 grams carb and more than 4 grams fiber)
1/2 cup shredded, 75% reduced-fat cheddar cheese
1 cup shredded lettuce
1 large tomato, diced
hot pepper sauce (optional)
1 Brown beef in a large nonstick skillet over medium-high heat until thoroughly cooked and no longer pink. Drain fat.
2 Add water, cumin, chili powder, cayenne pepper, and onion salt. Simmer 2–4 minutes.
3 Warm tortillas. Fill each tortilla with 1/4 cup taco meat, 1 Tbsp cheese, lettuce, tomato, and hot pepper sauce.
Exchanges/Choices 1/2 Starch • 2 Lean Meat
Calories 130 Calories from Fat 45 Total Fat 5.0g Saturated Fat 1.4g Trans Fat 0.1g Cholesterol 30mg Sodium 455mg Potassium 250mg Total Carbohydrate 12g Dietary Fiber 8g Sugars 1g Protein 16g Phosphorus 160mg
Dietitian’s Tip
If you need to watch your sodium intake, use onion powder instead of onion salt.
Makes: 5 servingsServing Size: 1 cupPrep Time: 20 minutes
5 ounces uncooked whole-wheat medium shell pasta (about 2 cups)
9 ounces frozen, chopped spinach
2 Tbsp olive oil, divided
4 garlic cloves, minced
1/4 cup freshly grated Parmesan cheese
1 Cook pasta according to package directions, omitting salt. While pasta is cooking, defrost spinach in microwave. Squeeze all liquid from spinach.
2 In a medium nonstick skillet, sauté spinach in 1 Tbsp olive oil over medium-high heat for about 5 minutes. Add garlic and Parmesan cheese; sauté 1 minute.
3 Drain pasta. Add spinach mixture and 1 Tbsp olive oil to pasta and toss.
Exchanges/Choices 1 1/2 Starch • 1 Fat
Calories 170 Calories from Fat 65 Total Fat 7.0g Saturated Fat 1.2g Trans Fat 0.0g Cholesterol 0mg Sodium 75mg Potassium 165mg Total Carbohydrate 23g Dietary Fiber 4g Sugars 1g Protein 7g Phosphorus 105mg
Dietitian’s Tip
Olive oil is a great source of monounsaturated fat and is good for you (in the right portion sizes!).
Makes: 4 servingsServing Size: 1 tuna steakPrep Time: 10 minutes
nonstick cooking spray
4 4-ounce tuna steaks
1 tsp olive oil
1 large onion, thinly sliced (about 1 1/2 cups)
1 14.5-ounce can no-salt-added diced tomatoes with juice
1/2 cup Kalamata olives, pitted and chopped
2 Tbsp chopped fresh oregano (or 1 Tbsp dried oregano)
1 packet sugar substitute
1/4 tsp ground black pepper
1 Coat a large sauté pan with cooking spray. Over medium-high heat, sear tuna on each side about 2 minutes. Remove from pan.
2 Add olive oil to pan. Add onion and cook for about 5 minutes or until beginning to brown. Reduce heat to low. Add tomatoes, olives, and oregano and simmer for another 3 minutes. Mix in sugar substitute and black pepper.
3 Add tuna back to mixture, cover, and cook 3 more minutes.
Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1 Fat
Calories 275 Calories from Fat 115 Total Fat 13.0g Saturated Fat 2.1g Trans Fat 0.0g Cholesterol 40mg Sodium 355mg Potassium 560mg Total Carbohydrate 11g Dietary Fiber 3g Sugars 5g Protein 27g Phosphorus 315mg
Dietitian’s Tip
Tuna is a great source of omega-3 fatty acids, which have been found to help protect against heart disease.
Makes: 6 servingsServing Size: 1/6 recipePrep Time: 5 minutes
1 1/2 pounds fresh asparagus
nonstick cooking spray
1 Tbsp olive oil
1/4 cup freshly grated Parmesan cheese
1 Preheat oven to 450°F. Wash asparagus and cut off ends. Coat a baking dish with cooking spray.
2 Place asparagus in baking dish, drizzle with olive oil, and sprinkle with Parmesan cheese.
3 Bake 15 minutes.
Exchanges/Choices 1 Vegetable • 1/2 Fat
Calories 45 Calories from Fat 25 Total Fat 3.0g Saturated Fat 0.8g Trans Fat 0.0g Cholesterol 0mg Sodium 55mg Potassium 130mg Total Carbohydrate 2g Dietary Fiber 1g Sugars 1g Protein 2g Phosphorus 50mg
Dietitian’s Tip
Parmesan cheese can add a lot of flavor to many foods without adding too much fat.
Makes: 10 servingsServing Size: 1/10 recipePrep Time: 15 minutes
nonstick cooking spray
3/4 pound 93% lean ground turkey
2 24.5-ounce jars reduced-sodium marinara pasta sauce
2/3 cup shredded part-skim mozzarella cheese, divided
15 ounces fat-free ricotta cheese
3 Tbsp freshly grated Parmesan cheese
1 egg, slightly beaten
1/4 cup chopped fresh parsley
12 no-boil whole-wheat lasagna noodles
1 Preheat oven to 350°F. Coat a 13 × 9 × 2-inch glass baking dish with cooking spray.
2 In a large saucepan, cook turkey over medium-high heat until browned. Drain fat. Lower heat to medium and add pasta sauce. Cook for 5 minutes.
3 In a medium bowl, mix together 1/2 cup mozzarella, ricotta, Parmesan, egg, and parsley.
4 Spread 1 cup pasta sauce on bottom of baking dish. Arrange noodles side by side on top of sauce, overlapping slightly. Spread 1/4 cup cheese mixture on top of noodles.
5 Repeat layering with pasta sauce, noodles, and cheese mixture 2 more times.
6 Top with remaining 3 noodles and 1 cup sauce. Cover lasagna with foil and bake 25 minutes. Uncover; top with remaining mozzarella cheese and bake additional 25 minutes or until cheese is light golden brown.
Exchanges/Choices 2 Starch • 2 Lean Meat • 1 Fat
Calories 290 Calories from Fat 100 Total Fat 11.0g Saturated Fat 2.5g Trans Fat 0.0g Cholesterol 65mg Sodium 480mg Potassium 640mg Total Carbohydrate 29g Dietary Fiber 4g Sugars 8g Protein 20g Phosphorus 295mg
Chef’s Tip
If you haven’t used ground turkey before, you will be amazed how great it tastes in this recipe.
Dessert of the Month: Banana Chocolate Chip Bread
Makes: 16 servingsServing Size: 1 slicePrep Time: 15 minutes
nonstick cooking spray
1 1/2 cups very ripe bananas, mashed (about 4 bananas)
2 Tbsp canola oil
1/4 cup low-fat buttermilk
4 egg whites
1 1/2 cups all-purpose flour
1/2 cup old-fashioned oats
1/4 cup Splenda Sugar Blend
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/3 cup mini semi-sweet chocolate chips (reserve 1 Tbsp)
1 Preheat oven to 350°F. Lightly spray an 8 × 4-inch loaf pan with cooking spray.
2 In a medium bowl, combine bananas, oil, buttermilk, and egg whites; mix well. Set aside.
3 In a large bowl, combine flour, oats, Splenda, baking powder, baking soda, and salt.
4 Make a well in the center of the dry ingredients. Add banana mixture to dry ingredients all at once and mix well.
5 Stir in all but 1 Tbsp of the chocolate chips to batter. Pour batter into loaf pan. Sprinkle reserved 1 Tbsp chocolate chips on top of batter.
6 Bake 50–60 minutes or until toothpick inserted in center comes out clean.
Exchanges/Choices 1 1/2 Carbohydrate • 1/2 Fat
Calories 120 Calories from Fat 25 Total Fat 3.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 0mg Sodium 215mg Potassium 130mg Total Carbohydrate 21g Dietary Fiber 1g Sugars 8g Protein 3g Phosphorus 95mg
Dietitian’s Tip
You’ll love this low-fat chocolate version of banana bread.
