Читать книгу Healthy Calendar Diabetic Cooking - Lara Rondinelli-Hamilton - Страница 4
ОглавлениеFebruary American Heart Month
Did you know that diabetes and heart disease are linked? There is a lot you can do to reduce your risk, starting with how you eat. Try more chicken and fish, whole grains, fresh fruits, and crunchy vegetables—and get some exercise, too! This month will include tasty and healthy fish recipes along with other high-fiber, low-fat ideas. And you can even treat your Valentine to a romantic, yet healthy, meal. Don’t forget to check out this month’s delicious dessert recipe, Chocolate Mousse Pie.
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.
February Recipes
February
Week 1
Day 1
Beef Tenderloin Scalloped Potatoes
Day 2
Turkey and Avocado Wraps Confetti Pasta Salad
Day 3
Penne with Chicken and Vegetables
Day 4
Day 5
Tuna Steaks with Balsamic Glaze
February Week 1
Grocery List
Fresh Produce
Avocado—1
Bell pepper, green—1
Bell peppers, red—2
Broccoli—1–2 heads
Carrot—1
Celery—1–3 stalks
Cucumber—1
Lettuce—1 head
Onion, yellow, medium—1
Potatoes, russet, medium—6
Scallions—2
Squash, yellow, medium—2
Tomatoes—3
Meat, Poultry, & Fish
Beef, tenderloin steaks, 4 ounces each—4
Chicken breasts, boneless, skinless—2 pounds
Tuna steaks, 5 ounces each—4
Turkey, deli, thinly sliced, no-added-salt—12 ounces
Grains, Bread, & Pasta
Penne pasta, whole-wheat—5 ounces
Rotini pasta, whole-wheat—9 ounces
Tortillas, low-carb, large (18 grams carb and 12 grams fiber each)—4
Dairy & Cheese
Cheese, Parmesan—1 small block (1/4 cup grated)
Cheese, sharp cheddar, reduced-fat, shredded—1 bag
Half-and-half, fat-free—1 cup
Yogurt, plain, fat-free—1 container
Canned Goods & Sauces
Bean sprouts, 14.5-ounce can—1
Broth, chicken, fat-free, reduced-sodium, 14.5-ounce can—1
Soy sauce, lite
Tomatoes, diced, no-salt-added, 14-ounce can—1
Water chestnuts—1 cup
Frozen Foods
Peas—1 bag
Staples, Seasonings, & Baking Needs
Basil
Black pepper, ground
Chili powder
Cornstarch
Honey—1 jar
Nonstick cooking spray
Oil, olive
Oregano
Salt
Vinegar, balsamic
Vinegar, red wine
Miscellaneous
Wine, white
Makes: 4 servingsServing Size: 1 steakPrep Time: 5 minutes
4 4-ounce beef tenderloin steaks
1/2 tsp salt (optional)
1 tsp ground black pepper
nonstick cooking spray
1 Preheat oven to 400°F. Trim visible fat from sides of meat. Season both sides of meat with salt and pepper.
2 Coat a large sauté pan with cooking spray. Over high heat, sear meat on both sides about 1 minute. Place steaks in baking pan.
3 Bake in oven for 15 minutes. Turn once halfway through baking.
Exchanges/Choices 3 Lean Meat
Calories 140 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.2g Trans Fat 0.0g Cholesterol 60mg Sodium 45mg Potassium 270mg Total Carbohydrate 0g Dietary Fiber 0g Sugars 0g Protein 21g Phosphorus 165mg
Chef’s Tip
After you remove the steaks from the oven, let them sit for 5 minutes before you cut them. This will allow the juices to redistribute themselves, providing maximum flavor!
Makes: 6 servingsServing Size: 2/3 cupPrep Time: 15 minutes
6 medium russet potatoes
1 medium yellow onion, cut into thin strips
nonstick cooking spray
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1 cup fat-free half-and-half
1/2 cup shredded, reduced-fat sharp cheddar cheese, divided
1 Preheat oven to 400°F. Peel potatoes and slice into thin rounds.
2 Coat a large nonstick skillet with cooking spray and sauté onions and potatoes over medium-high heat until the onions turn clear.
3 Spray a pie pan or 8-inch round cake pan with cooking spray.
4 Place a thick layer (about half) of the potatoes and onions in the bottom of pan.
5 Add salt and pepper to half-and-half. Pour 1/2 cup of the half-and half over the potatoes. Sprinkle 1/4 cup of the cheese on top.
6 Add the remaining potatoes and pour 1/2 cup half-and-half over the potatoes and top with remaining cheese.
7 Bake for 40 minutes or until potatoes are soft.
Exchanges/Choices 2 Starch
Calories 160 Calories from Fat 20
Total Fat 2.5g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 5mg Sodium 120mg Potassium 550mg Total Carbohydrate 29g Dietary Fiber 2g Sugars 5g Protein 6g Phosphorus 175mg
Dietitian’s Tip
Try fat-free half-and-half in any recipe where you want creaminess without added fat.
Makes: 4 servingsServing Size: 1 wrapPrep Time: 25 minutes
1/2 avocado
3 Tbsp fat-free plain yogurt
1/4 tsp chili powder
2 cups chopped lettuce
2 small tomatoes, seeded and finely diced
4 large low-carb tortillas (18 grams carb and 12 grams fiber each)
12 ounces thinly sliced no-added-salt deli turkey
1 cucumber, thinly sliced
1 In a small bowl, mash the avocado with a fork. Add yogurt and chili powder to avocado and mix well.
2 In a medium bowl, toss lettuce and tomato together.
3 Spread 1 1/2 Tbsp of avocado on tortillas. Add 3 ounces turkey, 1/4 lettuce and tomato mixture, and 5 slices cucumber to tortillas.
4 Fold in the left and right side of the tortillas until the edges are about 1 inch apart and then roll from the top down. Repeat this process for remaining 3 wraps.
Exchanges/Choices 1 Starch • 1 Vegetable • 3 Lean Meat
Calories 245 Calories from Fat 65
Total Fat 7.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 45mg Sodium 395mg Potassium 660mg Total Carbohydrate 29g Dietary Fiber 15g Sugars 8g Protein 31g Phosphorus 380mg
Dietitian’s Tip
Avocados are a good source of potassium, a mineral that helps the body’s fluids stay in balance.
Makes: 6 servingsServing Size: 1 cupPrep Time: 20 minutes
Dressing 1/4 cup red wine vinegar 2 tsp olive oil 1/4 tsp dried basil 1/4 tsp salt (optional) 1/4 tsp ground black pepper
Salad 5 ounces uncooked whole-wheat rotini pasta (about 2 cups) 1 cup fresh or frozen peas 1 cup finely diced carrot 1 green bell pepper, finely diced 1 tomato, seeded and finely diced
1 In a small bowl, whisk together all the dressing ingredients; set aside.
2 Cook pasta according to package directions, omitting salt. Drain pasta in colander and run under cold water for a few minutes to cool.
3 In a medium bowl, toss together pasta, peas, carrots, peppers, and tomatoes.
4 Drizzle dressing over the salad and toss again to coat.
Exchanges/Choices 1 1/2 Starch • 1 Vegetable
Calories 140 Calories from Fat 20
Total Fat 2.0g Saturated Fat 0.3g Trans Fat 0.0g Cholesterol 0mg Sodium 45mg Potassium 225mg Total Carbohydrate 24g Dietary Fiber 5g Sugars 4g Protein 6g Phosphorus 90mg
Dietitian’s Tip
Feel free to add cooked chicken or shrimp to this dish for protein. Most green, deep yellow, and orange vegetables are great sources of vitamin A, which is important for healthy skin and eyes.
Penne with Chicken and Vegetables
Makes: 6 servingsServing Size: about 2 cupsPrep Time: 15 minutes
9 ounces uncooked whole-wheat penne pasta
nonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into 1-inch strips
1 Tbsp olive oil
2 cups broccoli florets
2 medium red bell peppers, sliced into thin strips
2 medium yellow squash, sliced
1 14-ounce can no-salt-added diced tomatoes, juice drained
1/4 cup white wine
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1/4 cup freshly grated Parmesan cheese
1 Cook pasta according to package directions, omitting salt.
2 Coat a large nonstick skillet with cooking spray. Over medium-high heat, cook chicken strips for about 3–5 minutes or until done. Remove from pan and set aside.
3 Add olive oil to pan. Sauté broccoli, red peppers, and squash for 3–4 minutes. Add tomatoes, wine, herbs, salt, and pepper. Cook for 5–7 more minutes.
4 Toss chicken and vegetable mixture with drained, cooked penne pasta. Sprinkle with Parmesan cheese.
Exchanges/Choices 2 Starch • 2 Vegetable • 2 Lean Meat
Calories 315 Calories from Fat 55
Total Fat 6.0g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 45mg Sodium 120mg Potassium 605mg Total Carbohydrate 42g Dietary Fiber 7g Sugars 6g Protein 25g Phosphorus 275mg
Dietitian’s Tip
This tasty meal provides protein, carbohydrate, and veggies in one dish.
Makes: 4 servingsServing Size: 1/4 recipePrep Time: 15 minutes
nonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
1 cup chopped celery
1 cup sliced, drained water chestnuts
1 14.5-ounce can bean sprouts, rinsed and drained
1 14.5-ounce can fat-free,
low-sodium chicken broth
5 tsp lite soy sauce
1 1/2 Tbsp cornstarch
1/2 tsp salt (optional)
1/4 tsp ground black pepper
1 Coat a large nonstick skillet with cooking spray. Over medium-high heat, cook chicken for 6 minutes or until chicken is cooked through. Remove chicken from pan.
2 Add celery, water chestnuts, and bean sprouts; stir-fry for about 3 minutes.
3 In a medium bowl, whisk broth, soy sauce, and cornstarch together. Add broth mixture to pan. Bring to a boil; reduce heat and simmer for 5 minutes. Add salt and pepper. Add chicken back to pan and heat through.
4 Serve over brown rice if desired.
Exchanges/Choices 2 Vegetable • 3 Lean Meat
Calories 185 Calories from Fat 25
Total Fat 3.0g Saturated Fat 0.8g Trans Fat 0.0g Cholesterol 65mg Sodium 585mg Potassium 435mg Total Carbohydrate 11g Dietary Fiber 2g Sugars 3g Protein 27g Phosphorus 235mg
Chef’s Tip
Using a wok for this recipe helps the veggies cook evenly without getting mushy. If you don’t have a wok, use a large skillet.
Tuna Steaks with Balsamic Glaze
Makes: 4 servingsServing Size: 1 tuna steakPrep Time: 5 minutes
nonstick cooking spray
4 5-ounce tuna steaks
1/2 tsp salt (optional)
1/4 tsp ground black pepper
3/4 cup balsamic vinegar
1 Tbsp honey
2 scallions, sliced diagonally
1 Coat a large nonstick skillet with cooking spray. Season each side of tuna steaks with salt and pepper. Place tuna steaks in pan and cook over medium-high heat for about 3–4 minutes on each side. Remove from heat.
2 In a small saucepan, combine balsamic vinegar and honey over medium heat. Bring to a low boil and cook until liquid is reduced by half (about 10 minutes). Stir frequently.
3 Spoon balsamic mixture over tuna steaks and top with scallions.
Exchanges/Choices 1 Carbohydrate • 4 Lean Meat
Calories 255 Calories from Fat 65
Total Fat 7.0g Saturated Fat 1.7g Trans Fat 0.0g Cholesterol 50mg Sodium 65mg Potassium 420mg Total Carbohydrate 13g Dietary Fiber 0g Sugars 11g Protein 32g Phosphorus 360mg
Dietitian’s Tip
This recipe proves fish is easy to cook! You don’t want to miss out on the benefits of all those heart-healthy omega-3 fatty acids.
February
Week 2
Day 1
Day 2
Day 3
Day 4
Honey-Mustard Pork Chops Pasta Cabbage Stir-Fry
Day 5
Tuna Salad with Chickpeas Jalapeño Corn Muffins
February Week 2
Grocery List
Fresh Produce
Bell peppers, green—3
Bell peppers, red—3
Broccoli—1 head
Cabbage—1 small head
Celery—2 stalks
Cucumber—1
Garlic—2 cloves
Lemon—1
Mushrooms—1 pint
Onions, yellow or white—3
Pepper, jalapeño—1
Salad greens—4 cups
Squash, yellow—1
Tomato—1
Meat, Poultry, & Fish
Flank steak—2/3 pound
Oysters, fresh, shucked—1 pound
Pork chops, bone-in, center-cut, 5 ounces each—4
Tuna, chunk, flavor-fresh in 6.4-ounce pouches, packed in water—2
Grains, Bread, & Pasta
Bread crumbs, whole-wheat—1/4 cup
Linguine, whole-wheat—8 ounces
Pizza crust, whole-wheat, 12-inch prepackaged—1
Tortillas, low-carb (10 grams carb and more than 4 grams fiber)—8
Dairy & Cheese
Buttermilk, low-fat—1 cup
Cheese, cheddar, reduced-fat, shredded—1/2 cup
Cheese, mozzarella, part-skim, shredded—1/2 cup
Cheese, Parmesan, freshly grated—1 Tbsp
Eggs
Half-and-half, fat-free—1 cup
Margarine, trans-fat-free
Yogurt, fat-free, plain—3 Tbsp
Canned Goods & Sauces
Chickpeas (garbanzo beans)—1 cup
Mayonnaise, light—1 jar
Frozen Foods
Spinach, chopped—1 bag
Staples, Seasonings, & Baking Needs
Baking powder
Black pepper, ground
Cayenne pepper
Chili powder
Cornmeal
Cumin
Flour, all-purpose
Honey
Mustard, Dijon
Nonstick cooking spray
Oil, canola
Oil, olive
Red pepper flakes
Salt
Miscellaneous
Wine, white
Makes: 4 servingsServing Size: 2 slicesPrep Time: 20 minutes
1 tsp olive oil
1 cup broccoli florets
1 yellow squash, sliced (about 1 cup)
1 cup sliced mushrooms
1 red bell pepper, sliced into thin strips
2 garlic cloves, minced
1 12-inch prepackaged whole-wheat pizza crust
1/2 cup shredded part-skim mozzarella cheese
1/4 tsp ground black pepper
1/4 tsp crushed red pepper flakes
Salad 4 cups salad greens 1 medium tomato, sliced 1/2 medium cucumber, sliced
1 Preheat oven to 450°F. Add olive oil to a large nonstick skillet over medium heat. Add broccoli, squash, mushrooms, and red bell pepper; sauté for 3 minutes. Add garlic and sauté 30 more seconds.
2 Place pizza crust on a baking sheet. Spread the veggie mixture evenly over the pizza. Sprinkle with cheese, black pepper, and red pepper flakes.
3 Bake pizza in oven for 20 minutes or until the cheese begins to lightly brown.
4 Prepare a salad and serve it on the side.
Exchanges/Choices 2 Starch • 2 Vegetable • 1 Med-Fat Meat
Calories 270 Calories from Fat 70
Total Fat 8.0g Saturated Fat 3.2g Trans Fat 0.0g Cholesterol 10mg Sodium 455mg Potassium 715mg Total Carbohydrate 43g Dietary Fiber 9g Sugars 8g Protein 14g Phosphorus 305mg
Dietitian’s Tip
Eating pizza can be a great way to sneak even more vegetables into your meal plan.
Makes: 4 servingsServing Size: 2 fajitasPrep Time: 15 minutes
nonstick cooking spray
2/3 pound flank steak, cut against the grain into 2-inch strips
1 tsp canola oil
2 green bell peppers, sliced into thin strips
1 medium onion, sliced into thin strips
1/4 cup water
1/2 Tbsp chili powder
1/4 tsp cayenne pepper
1/4 tsp cumin
1/2 tsp salt (optional)
1/2 tsp ground black pepper
8 low-carb tortillas (10 grams carb and more than 4 grams fiber)
1 Coat a large nonstick skillet with cooking spray. Cook beef over medium-high heat for about 3 minutes. Remove from pan and set aside.
2 Add oil to the pan and heat. Add green pepper and onion; cook for about 7 minutes or until beginning to brown. Add meat and any juices back to pan and cook another 2 minutes.
3 Add water and spices, including salt and pepper. Bring to a boil; reduce heat, and simmer until water evaporates. Serve with tortillas.
Exchanges/Choices 1 Starch • 1 Vegetable • 3 Lean Meat
Calories 245 Calories from Fat 80
Total Fat 9.0g Saturated Fat 1.8g Trans Fat 0.0g Cholesterol 25mg Sodium 465mg Potassium 440mg Total Carbohydrate 28g Dietary Fiber 16g Sugars 3g Protein 26g Phosphorus 225mg
Chef’s Tip
To cut “against the grain” means to slice the meat in the opposite direction of the lines—the grain—in the meat.
Makes: 2 servingsServing Size: about 6 oystersPrep Time: 15 minutes
nonstick cooking spray
2 tsp light trans-fat-free margarine
2 Tbsp all-purpose flour
1 cup fat-free half-and-half
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1/4 cup chopped, frozen spinach, thawed and drained
1/4 cup whole-wheat bread crumbs
1 Tbsp freshly grated Parmesan cheese
1 pound fresh oysters, shucked and with juice
2 Tbsp white wine
1 Preheat oven to 350°F. Coat an 8-inch pie or cake pan with cooking spray; set aside.
2 In a small nonstick skillet, melt margarine over medium heat. Add flour to margarine, stirring constantly. Cook for 2–3 minutes to make a roux.
3 In a small saucepan, bring half-and-half to a low boil over medium-high heat. Add roux, salt, and pepper to half-and-half while whisking. Boil for 2 minutes; stir in spinach and cook 2 more minutes.
4 In a small bowl, combine bread crumbs and Parmesan cheese; set aside.
5 Line the bottom of the pie or cake pan with the oysters and their juice. Sprinkle wine over the oysters. Pour spinach and sauce mixture over the oysters and sprinkle bread crumb mixture over the top.
6 Bake for 20 minutes or until oysters are done.
Exchanges/Choices 2 Carbohydrate • 1 Lean Meat • 1/2 Fat
Calories 220 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.3g Trans Fat 0.0g Cholesterol 30mg Sodium 305mg Potassium 435mg Total Carbohydrate 30g Dietary Fiber 2g Sugars 11g Protein 11g Phosphorus 295mg
Chef’s Tip
You can buy oysters already shucked in the fresh seafood department. You can also find frozen shucked oysters in the frozen food section.
Makes: 4 servingsServing Size: 1 pork chopPrep Time: 10 minutes
1/4 cup Dijon mustard
1 Tbsp honey
1/4 tsp ground black pepper
4 5-ounce bone-in, center-cut pork chops
nonstick cooking spray
1 Preheat oven to 400°F. In a small bowl, combine Dijon mustard, honey, and pepper.
2 Place pork chops in a baking dish coated with cooking spray. Pour mustard mixture over pork chops and spread to coat.
3 Bake pork chops in oven 30 minutes or until done.
Exchanges/Choices 1/2 Carbohydrate • 3 Lean Meat
Calories 170 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.2g Trans Fat 0.0g Cholesterol 60mg Sodium 405mg Potassium 280mg Total Carbohydrate 7g Dietary Fiber 1g Sugars 5g Protein 21g Phosphorus 140mg
Dietitian’s Tip
Mustard, a free food in the exchange system, adds great flavor without adding extra fat or calories.
Makes: 10 servingsServing Size: 1/2 cupPrep Time: 25 minutes
8 ounces uncooked whole-wheat linguine
1/2 Tbsp olive oil
1 small onion, thinly sliced
4 cups shredded cabbage
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1 Cook pasta according to package directions, omitting salt; drain.
2 Add oil to a large nonstick skillet over medium-high heat. Add onion to pan and cook for 3–5 minutes or until translucent.
3 Add cabbage to pan and stir-fry for 10 minutes or until cabbage is softened and beginning to brown. Add salt and pepper.
4 Add cooked pasta to pan and toss with cabbage mixture; sauté 3 more minutes.
Exchanges/Choices 1 Starch • 1 Vegetable
Calories 100 Calories from Fat 10
Total Fat 1.0g Saturated Fat 0.2g Trans Fat 0.0g Cholesterol 0mg Sodium 5mg Potassium 85mg Total Carbohydrate 19g Dietary Fiber 3g Sugars 2g Protein 4g Phosphorus 55mg
Chef’s Tip
If you don’t cook cabbage very often, you might want to reconsider. Stir-frying cabbage with pasta and onions makes a great accompaniment to grilled or broiled meat.
Makes: 7 servingsServing Size: 1/2 cupPrep Time: 10 minutes
3 Tbsp fat-free plain yogurt
1/4 cup light mayonnaise
1/2 lemon, juiced
1/2 large red bell pepper, diced
2 medium celery stalks, diced
1/4 cup onion, finely diced
1 cup canned chickpeas (garbanzo beans), rinsed and drained
2 6.4-ounce flavor-fresh chunk tuna pouches, in water
1/4 tsp ground black pepper
1 In a small bowl, whisk together yogurt, mayonnaise, and lemon juice.
2 In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.
3 Serve tuna salad on your choice of lettuce or whole-wheat bread or crackers.
Exchanges/Choices 1/2 Starch • 2 Lean Meat
Calories 125 Calories from Fat 25
Total Fat 3.0g Saturated Fat 0.5g Trans Fat 0.0g Cholesterol 25mg Sodium 335mg Potassium 320mg Total Carbohydrate 10g Dietary Fiber 3g Sugars 3g Protein 15g Phosphorus 145mg
Dietitian’s Tip
This salad is full of flavor and crunch. It is made lighter by mixing fat-free plain yogurt and light mayonnaise—you’ll be surprised when you can’t taste the difference.
Makes: 12 muffinsServing Size: 1 muffinPrep Time: 13 minutes
1 1/4 cups all-purpose flour
3/4 cup cornmeal
2 tsp baking powder
1/2 tsp salt
2 eggs
1 cup low-fat buttermilk
1 Tbsp canola oil
1 jalapeño pepper, minced
1 red bell pepper, minced
1 green bell pepper, minced
1/2 cup reduced-fat shredded cheddar cheese
1 Preheat oven to 400°F. In a large mixing bowl, sift together flour, cornmeal, baking powder, and salt. Set aside.
2 In a medium mixing bowl, whisk eggs. Add buttermilk and oil; mix well.
3 Add jalapeño pepper, red pepper, green pepper, and cheese to dry ingredients and toss well to coat. Make a well in the center of the dry ingredients.
4 Pour wet ingredients into the well and gently combine just until dry ingredients are moistened. Batter will be thick and lumpy.
5 Spray a muffin pan or line with paper muffin cups. Fill muffin cups 2/3 full. Bake for 25 minutes or until golden brown.
Exchanges/Choices 1 1/2 Starch • 1/2 Fat
Calories 130 Calories from Fat 30
Total Fat 3.5g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 35mg Sodium 230mg Potassium 135mg Total Carbohydrate 20g Dietary Fiber 1g Sugars 2g Protein 5g Phosphorus 170mg
Chef’s Tip
These muffins are perfect for the holiday season because the bits of red and green pepper make them look very festive.
February
Week 3
Day 1
Lemon Herb Tilapia with Zucchini
Day 2
Broiled BBQ Chicken Sugar Snap Peas
Day 3
Day 4
Marinated Flank Steak Garlic and Herb-Mashed Parsnips
Day 5
February Week 3
Grocery List
Fresh Produce
Bell pepper, yellow or orange—1
Cilantro—1 bunch
Garlic—1 large head
Limes—4
Onions, yellow or white—3
Parsley—1 small bunch
Parsnips, medium—8
Sugar snap peas, whole—3 cups
Tarragon—1 small bunch
Zucchini—2 small
Meat, Poultry, & Fish
Chicken breast halves, bone in, skin removed—1 3/4 pounds
Chicken breasts, boneless, skinless—1 pound
Flank steak—1 pound
Tilapia fillets, 4 ounces each—4
Turkey, ground, 93% lean—3/4 pound
Grains, Bread, & Pasta
Oats, old-fashioned—1/2 cup
Quinoa—1/2 cup
Dairy & Cheese
Egg
Margarine, trans-fat-free
Milk, fat-free
Canned Goods & Sauces
Barbecue sauce, low-sodium—1 small bottle (3/4 cup)
Broth, chicken, fat-free, low-sodium, 14.5-ounce can—1
Salsa—3/4 cup
Soy sauce, lite
Staples, Seasonings, & Baking Needs
Basil
Black pepper, ground
Cornstarch
Nonstick cooking spray
Oil, olive
Oregano
Paprika
Salt
Sesame seeds
Tarragon
Thyme
Miscellaneous
Lemon juice—1 small bottle
Lemon Herb Tilapia with Zucchini
Makes: 4 servingsServing Size: 1 tilapia fillet and 1/2 cup zucchiniPrep Time: 25 minutes 1/2 cup lemon juice 3 garlic cloves, minced 1 tsp dried basil 1 tsp dried tarragon 1 tsp dried oregano 1 tsp dried thyme 4 4-ounce tilapia fillets nonstick cooking spray 2 small zucchini, thinly sliced lengthwise 1 Tbsp trans-fat-free margarine 1/4 tsp salt (optional) 1/4 tsp ground black pepper
1 Preheat oven to 400°F. Combine lemon juice, garlic, and herbs in a medium bowl. Add fish, cover, and marinate in the refrigerator for 15 minutes.
2 Remove fish from marinade (reserve the marinade). Spray a 12 × 12-inch sheet of aluminum foil with cooking spray.
3 Place 2 fillets of fish on the sheet of aluminum foil. Top with half of zucchini. Repeat layering with another layer of fish, then remaining zucchini.
4 Sprinkle chunks of margarine over the top of fish and drizzle 1/4 cup of the marinade over the top. Sprinkle with salt and pepper.
5 Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.
Exchanges/Choices 1 Vegetable • 3 Lean Meat
Calories 150 Calories from Fat 45
Total Fat 5.0g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 50mg Sodium 85mg Potassium 535mg Total Carbohydrate 5g Dietary Fiber 1g Sugars 2g Protein 23g Phosphorus 205mg
Chef’s Tip
Cooking with aluminum foil (packet cooking) is a quick, easy, and low-fat method.
Makes: 4 servingsServing Size: 1 chicken breast halfPrep Time: 5 minutes
1 3/4 pounds chicken breast halves, bone in, skin removed
1/2 tsp ground black pepper
3/4 cup bottled low-sodium barbecue sauce (reserve 1/4 cup)
1 Preheat oven broiler. Season all sides of each chicken breast with black pepper. Place chicken breast side down in broiler for 10 minutes. Turn chicken over and coat well with 1/2 cup of sauce. Broil for 5 more minutes.
2 Remove chicken from broiler and coat with remaining 1/4 cup of sauce.
Exchanges/Choices 1 1/2 Carbohydrate • 4 Lean Meat
Calories 265 Calories from Fat 35
Total Fat 4.0g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 90mg Sodium 440mg Potassium 385mg Total Carbohydrate 23g Dietary Fiber 0g Sugars 18g Protein 33g Phosphorus 250mg
Chef’s Tip
This barbecued chicken couldn’t be easier—try it outside on the grill in the summer, too!
Makes: 6 servingsServing Size: 1/2 cupPrep Time: 1 minute
1/2 tsp olive oil
3 cups whole sugar snap peas, washed and dried
1 tsp sesame seeds
1 tsp lite soy sauce
1 Add oil to a medium nonstick skillet over medium-high heat. Add peas and stir-fry for 2 minutes. Sprinkle with sesame seeds and stir-fry for 2 more minutes.
2 Drizzle peas with soy sauce and stir-fry for 1 more minute.
Exchanges/Choices 1 Vegetable
Calories 25 Calories from Fat 5
Total Fat 0.5g Saturated Fat 0.1g Trans Fat 0.0g Cholesterol 0mg Sodium 35mg Potassium 60mg Total Carbohydrate 4g Dietary Fiber 1g Sugars 2g Protein 1g Phosphorus 25mg
Chef’s Tip
Sesame seeds provide a lot of flavor—and toasting them enhances that flavor even more.
Makes: 6 servingsServing Size: 1/6 recipePrep Time: 10 minutes
nonstick cooking spray
3/4 pound 93% lean ground turkey
1 egg
1/2 cup old-fashioned oats
1 finely diced onion
1 garlic clove, minced
3/4 cup salsa, divided
1 Preheat oven to 400°F. Coat a 5 × 9-inch loaf pan with cooking spray. In a large mixing bowl, combine turkey, egg, oats, onion, garlic, and 1/2 cup salsa. Mix thoroughly.
2 Place turkey mixture in loaf pan and spread evenly. Top with remaining 1/4 cup salsa. Bake for 50–60 minutes.
Exchanges/Choices 1/2 Carbohydrate • 2 Lean Meat
Calories 145 Calories from Fat 55
Total Fat 6.0g Saturated Fat 1.5g Trans Fat 0.1g Cholesterol 70mg Sodium 240mg Potassium 295mg Total Carbohydrate 9g Dietary Fiber 2g Sugars 2g Protein 14g Phosphorus 165mg
Chef’s Tip
Who said meatloaf has to be boring? Serve this zesty dish with Smashed Potatoes.
Makes: 4 servingsServing Size: 1 steakPrep Time: 20 minutes
4 limes, juiced (about 1/2 cup lime juice)
1/2 cup whole cilantro leaves
2 garlic cloves, sliced
1 pound flank steak, cut into 4 4-ounce steaks
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1 Prepare an indoor or outdoor grill.
2 Combine lime juice, cilantro, and garlic in a large bowl. Add steaks and marinate for 15 minutes in the refrigerator.
3 Remove steaks from marinade. Season meat on both sides with salt and pepper. Grill over medium-high heat for 5–7 minutes on each side.
4 Slice thinly against the grain to serve.
Exchanges/Choices 3 Lean Meat
Calories 155 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.5g Trans Fat 0.0g Cholesterol 40mg Sodium 50mg Potassium 305mg Total Carbohydrate 2g Dietary Fiber 0g Sugars 0g Protein 22g Phosphorus 180mg
Dietitian’s Tip
The bold flavors of cilantro, lime juice, and garlic make a great-tasting dish without added fat.
Garlic and Herb-Mashed Parsnips
Makes: 4 servingsServing Size: 1/2 cupPrep Time: 15 minutes
8 medium parsnips, peeled and cubed
4 whole garlic cloves, peeled
3 Tbsp fat-free milk
1 tsp chopped fresh parsley
1 tsp chopped fresh tarragon
1/2 tsp salt
1/4 tsp ground black pepper
1 Fill a large saucepan 2/3 full with water and bring to a boil. Add parsnips and garlic cloves. Boil for 10–15 minutes or until parsnips are soft. Drain.
2 In a medium bowl, add all ingredients and, with an electric mixer or a whisk, beat until puréed.
Exchanges/Choices 2 Starch
Calories 150 Calories from Fat 5
Total Fat 0.5g Saturated Fat 0.1g Trans Fat 0.0g Cholesterol 0mg Sodium 315mg Potassium 755mg Total Carbohydrate 35g Dietary Fiber 7g Sugars 10g Protein 3g Phosphorus 150mg
Chef’s Tip
If you don’t like the flavor of tarragon, try basil in this recipe instead.
Makes: 4Serving Size: 4 ounces chicken and 1/2 cup quinoaPrep Time: 15 minutes
1/2 cup quinoa
1 14.5-ounce can fat-free, low-sodium chicken broth, divided
nonstick cooking spray
2 medium onions, thinly sliced
1 large yellow or orange bell pepper, thinly sliced
1 pound boneless, skinless chicken breasts
1 Tbsp cornstarch
1 Tbsp minced garlic
2 Tbsp smoked paprika
1 tsp dried thyme
1 tsp salt (optional)
1/2 tsp ground black pepper
1 Preheat oven to 375°F.
2 Rinse quinoa in a colander under cold water. Combine rinsed quinoa and 1 cup chicken broth in a medium saucepan. Bring to a boil, and then reduce to a simmer and cover. Cook for 15 minutes or until quinoa is tender.
3 Coat a 9 × 13 baking dish with cooking spray. Layer the onions and the bell pepper strips in the bottom of the pan. Place the chicken breasts on top of the vegetables.
4 In a small bowl, whisk together remaining cold chicken broth, cornstarch, garlic, paprika, thyme, salt (optional), and pepper. Pour this mixture over the chicken and bake for 15 minutes.
5 Baste the chicken with sauce and return to the oven for an additional 15–20 minutes or until the chicken’s internal temperature is 165°F.
6 Serve one chicken breast over 1/2 cup quinoa and top with sauce and vegetables.
Exchanges/Choices 1 Starch • 3 Vegetable • 3 Lean Meat
Calories 275 Calories from Fat 40
Total Fat 4.5g Saturated Fat 1.0g Trans Fat 0.0g Cholesterol 65mg Sodium 320mg Potassium 685mg Total Carbohydrate 29g Dietary Fiber 4g Sugars 6g Protein 30g Phosphorus 335mg
Chef’s Tip
Contrary to popular belief, Spanish food typically isn’t spicy hot. If you’d like to add a little heat to this dish, whisk 1/2 tsp cayenne pepper into the sauce before pouring it over the chicken. If you can’t find smoked paprika, regular Spanish paprika will work just as well in this recipe.
February
Week 4
Day 1
Day 2
Day 3
Salmon Patties with Lemon Sauce
Day 4
Hearty Turkey Burgers Cajun French Fries
Day 5
Chicken Vesuvio Pear Salad with Almonds
Dessert of the Month
February Week 4
Grocery List
Fresh Produce
Bell pepper, green—1
Carrot—1 small
Celery—1 stalk
Garlic—1 head
Lemons—2
Lettuce, romaine—1 head
Mushrooms, sliced—1 pint
Onion, red—1 small
Onions, yellow or white—2
Parsley—1 small bunch
Pears, medium—2
Potatoes, russet, medium—10
Tomato—1 large
Zucchini, medium—2
Meat, Poultry, & Fish
Chicken breast halves, bone-in, with skin—3
Turkey, ground, lean—1 pound
Turkey sausage, lean, smoked—2 links
Grains, Bread, & Pasta
Hamburger buns, whole-wheat—6
Oats, old-fashioned—1 cup
Rotini pasta, whole-wheat—8 ounces
Dairy & Cheese
Cheese, goat, crumbled—1 1/2 ounces
Cheese, Parmesan—3 Tbsp
Eggs
Margarine, trans-fat-free
Milk, fat-free—2 2/3 cups
Canned Goods & Sauces
Broth, chicken, fat-free, low-sodium, 14.5-ounce cans—4
Salad dressing, Italian, fat-free—1 bottle
Salmon, 14.75-ounce can—1
Tomato sauce, 15-ounce can—1
Tomatoes, diced, no-salt-added, 14.5-ounce can—1
Frozen Foods
Peas—1/2 cup
Whipped topping, fat-free, 8-ounce container—1
Staples, Seasonings, & Baking Needs
Basil
Bay leaves
Black pepper, ground
Cayenne pepper
Chili powder
Cumin
Flour, all-purpose
Garlic salt
Mustard, Dijon
Nonstick cooking spray
Oil, canola
Oil, olive
Onion, dried minced
Oregano
Parsley
Rosemary
Sage
Salt
Miscellaneous
Almonds—2 ounces
Chocolate chips, semisweet, mini—1 1/2 Tbsp
Orange juice—1/2 cup
Pie crust, 9-inch prepackaged—1
Pudding mix, chocolate, sugar-free, fat-free, 1.4-ounce package—2
Wine, white
Makes: 8 servingsServing Size: about 1 cupPrep Time: 20 minutes
nonstick cooking spray
2 cups lean smoked turkey sausage, sliced
1 1/2 cups diced onion
1/2 cup diced celery
1/2 cup diced carrot
2 Tbsp all-purpose flour
5 1/2 cups fat-free, low-sodium chicken broth
4 medium russet potatoes, peeled and diced
1/2 tsp dried sage
1/2 tsp ground black pepper
1 bay leaf
1 cup fat-free milk
1 Coat a large soup pot with cooking spray. Cook sausage for 2 minutes. Add onion, celery, and carrots and cook another 5–7 minutes or until beginning to brown.
2 Add flour, stirring well. Cook for 2 minutes. Add broth, potatoes, sage, black pepper, and bay leaf. Bring to a boil, scraping brown bits at the bottom of the pan. Reduce heat and simmer until potatoes are done (about 20 minutes).
3 Add milk and simmer 2 more minutes; do not boil. Remove bay leaf before serving.
Exchanges/Choices 1 Starch • 1 Vegetable • 1 Lean Meat
Calories 155 Calories from Fat 20
Total Fat 2.0g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 30mg Sodium 420mg Potassium 510mg Total Carbohydrate 20g Dietary Fiber 2g Sugars 5g Protein 10g Phosphorus 150mg
Chef’s Tip
There’s nothing better than homemade soup on a cold winter night!
Makes: 6 servingsServing Size: 1 1/2 cupsPrep Time: 15 minutes
8 ounces uncooked whole-wheat rotini pasta
1 Tbsp olive oil
1 medium onion, finely chopped
1 1/2 cups green bell pepper, cut into thin strips
2 medium zucchini, thinly sliced
1 1/2 cups sliced mushrooms
4 garlic cloves, minced
1 15-ounce can tomato sauce
1 14.5-ounce can no-salt-added diced tomatoes
1 tsp dried basil
1/2 tsp ground black pepper
3 Tbsp freshly grated Parmesan cheese
1 Cook pasta according to package directions, omitting salt; drain.
2 Heat oil in a large nonstick skillet or wok. Over medium-high heat, sauté onion and green pepper until onion is clear. Add zucchini and mushrooms and sauté about 5 more minutes.
3 Add garlic, tomato sauce, and diced tomatoes. Stir in basil and black pepper.
4 Reduce heat and bring to a low boil for 25 minutes. Combine ratatouille with cooked rotini pasta. Sprinkle with Parmesan cheese.
Exchanges/Choices 2 Starch • 2 Vegetable • 1/2 Fat
Calories 230 Calories from Fat 35
Total Fat 4.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 0mg Sodium 445mg Potassium 725mg Total Carbohydrate 41g Dietary Fiber 8g Sugars 8g Protein 10g Phosphorus 185mg
Dietitian’s Tip
If you’d like a little protein with this meal, add some turkey or chicken Italian sausage.
Salmon Patties with Lemon Sauce
Makes: 4 pattiesServing Size: 1 pattyPrep time: 15 minutes
Salmon Patties 1 14.75-ounce can salmon 2 egg whites 1/2 tsp ground black pepper 1/4 cup old-fashioned oats 2 tsp Dijon mustard 1 Tbsp dried parsley
Lemon Sauce 1 lemon, juiced 2 Tbsp trans-fat-free margarine 1 tsp chopped fresh parsley
1 In a medium bowl, combine all patty ingredients. Divide into 4 equal servings. Shape into 1/4-inch-thick patties.
2 Coat a large nonstick skillet with cooking spray. Cook patties over medium heat for about 5 minutes on each side or until golden brown.
3 To prepare sauce, combine lemon juice, margarine, and parsley in a saucepan and simmer 5 minutes.
4 Serve 2 tsp sauce over each salmon patty.
Exchanges/Choices 1/2 Carbohydrate • 3 Lean Meat • 1/2 Fat
Calories 190 Calories from Fat 80
Total Fat 9.0g Saturated Fat 2.2g Trans Fat 0.0g Cholesterol 40mg Sodium 595mg Potassium 405mg Total Carbohydrate 5g Dietary Fiber 1g Sugars 1g Protein 20g Phosphorus 305mg
Dietitian’s Tip
Salmon is another great source of heart-healthy omega-3 fatty acids—and it’s easy to make!
Makes: 6 servingsServing Size: 1 burgerPrep Time: 10 minutes
1 pound lean ground turkey
1 egg
3/4 cup old-fashioned oats
1/2 cup minced fresh mushrooms
2 Tbsp dried minced onion
1/2 tsp garlic salt
1/2 tsp ground black pepper
6 whole-wheat hamburger buns
6 lettuce leaves
6 medium tomato slices
6 medium red onion slices
1 Prepare an indoor or outdoor grill. Combine first 7 ingredients in a bowl. Divide turkey into 6 equal portions, shaping each into a patty 1/2 inch thick.
2 Place patties on grill rack; grill 7 minutes on each side or until done. (Or coat a large nonstick skillet with cooking spray and cook patties over medium heat for 3–4 minutes per side, or until juices run clear).
3 Serve burgers on whole-wheat hamburger buns, layered with lettuce, tomato, and onion.
Exchanges/Choices 2 Starch • 2 Lean Meat • 1 Fat
Calories 300 Calories from Fat 90
Total Fat 10.0g Saturated Fat 2.4g Trans Fat 0.1g Cholesterol 90mg Sodium 380mg Potassium 475mg Total Carbohydrate 33g Dietary Fiber 5g Sugars 6g Protein 22g Phosphorus 320mg
Dietitian’s Tip
You can substitute a whole-wheat sandwich thin for the hamburger bun and lower the carbs to 20 grams per serving.
Makes: 6 servingsServing Size: 1/6 recipePrep Time: 10 minutes
6 medium russet potatoes
(6 ounces each), peeled and sliced into eighths
1 Tbsp canola oil
1/4 tsp cayenne pepper
1 tsp chili powder
1/2 tsp cumin
1/2 tsp salt (optional)
1/4 tsp ground black pepper
nonstick cooking spray
1 Preheat oven to 350°F.
2 Combine potatoes and oil in a large bowl and toss well to coat. In a small bowl, combine cayenne pepper, chili powder, cumin, salt, and black pepper. Sprinkle over potatoes and toss well until all potatoes are coated with seasoning.
3 Coat a large baking sheet with cooking spray. Spread potatoes evenly on baking sheet. Bake for 30 minutes or until golden brown and crispy.
Exchanges/Choices 1 1/2 Starch
Calories 125 Calories from Fat 20
Total Fat 2.5g Saturated Fat 0.2g Trans Fat 0.0g Cholesterol 0mg Sodium 10mg Potassium 435mg Total Carbohydrate 24g Dietary Fiber 2g Sugars 2g Protein 2g Phosphorus 55mg
Dietitian’s Tip
Feel free to try sweet potatoes in this recipe.
Makes: 3 servingsServing Size: 1 chicken breastPrep Time: 25 minutes
3 chicken breast halves, bone-in, skin on
1/4 cup all-purpose flour
1 Tbsp olive oil
3 garlic cloves, minced
1 14.5-ounce can fat-free, low-sodium chicken broth
2 tsp lemon juice
1/4 cup white wine
1 tsp dried oregano
1 tsp dried rosemary
1/2 cup frozen peas
1/2 tsp salt (optional)
1/4 tsp ground black pepper
1 Preheat oven to 400°F. Remove all excess fat from chicken, leaving the skin on. Dredge the skin side of the chicken in flour and set aside.
2 Add oil to a large nonstick skillet over high heat. Place chicken flour side down in skillet to brown (about 5–6 minutes). Remove chicken from pan and set aside.
3 In the same skillet, reduce heat to medium and add the garlic for 30 seconds. Add chicken broth, lemon juice, and wine and cook until liquid is reduced by half. Add the herbs and cook for 1 more minute.
4 Place the chicken skin side up in a medium metal baking pan. Add the chicken broth mixture to the pan, making sure to avoid pouring broth over the top of the chicken. (The liquid should not cover the browned skin). Bake in oven for 30 minutes.
5 Take out of oven. Sprinkle with salt and pepper. Pour liquid into the skillet and bring to a boil and reduce by half.
6 Add the frozen peas to the liquid and immediately remove from heat.
7 Serve each breast with 1/2 cup of the broth and peas.
Exchanges/Choices 1 Starch • 3 Med-Fat Meat
Calories 310 Calories from Fat 110
Total Fat 12.0g Saturated Fat 2.8g Trans Fat 0.0g Cholesterol 80mg Sodium 425mg Potassium 410mg Total Carbohydrate 13g Dietary Fiber 2g Sugars 2g Protein 33g Phosphorus 265mg
Chef’s Tip
You can easily double this recipe when company’s coming.
Makes: 6 servingsServing Size: 1 servingPrep Time: 15 minutes
1/2 cup fat-free Italian dressing
1/2 cup orange juice
12 ounces chopped romaine lettuce
2 ounces sliced almonds, toasted
1 1/2 ounces goat cheese, crumbled
2 medium pears, peeled and diced
1 In a small bowl, whisk together dressing and orange juice; set aside.
2 In a large salad bowl, toss together remaining ingredients.
3 Drizzle dressing over salad and toss again to coat.
Exchanges/Choices 1 Fruit • 1 1/2 Fat
Calories 140 Calories from Fat 65
Total Fat 7.0g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 5mg Sodium 265mg Potassium 340mg Total Carbohydrate 17g Dietary Fiber 4g Sugars 11g Protein 5g Phosphorus 110mg
Chef’s Tip
To toast almonds, place them in a small nonstick skillet over low heat and toast for about 4 minutes or until they begin to brown.
Dessert of the Month: Chocolate Mousse Pie
Makes: 8 servingsServing Size: 1 piecePrep Time: 5 minutes
1 9-inch prepackaged pie crust
2 1.4-ounce packages sugar-free fat-free chocolate pudding mix
1 2/3 cups fat-free milk
1 8-ounce container fat-free whipped topping, divided
1 1/2 Tbsp mini semi-sweet chocolate chips
1 Preheat oven to 400°F. Bake pie crust according to package directions. Remove from oven and cool thoroughly.
2 In a medium bowl, whisk together pudding mix and milk. Fold half (4 ounces) of whipped topping into pudding mixture and fold until fully blended.
3 Spread pudding mixture into pie crust and top with remaining whipped topping. Sprinkle top with chocolate chips.
Exchanges/Choices 2 Carbohydrate • 1 Fat
Calories 190 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.0g Trans Fat 0.0g Cholesterol 0mg Sodium 455mg Potassium 155mg Total Carbohydrate 29g Dietary Fiber 1g Sugars 13g Protein 3g Phosphorus 170mg
Chef’s Tip
Your Valentine will never guess how easy it was to make this dessert!
