Читать книгу Healthy Calendar Diabetic Cooking - Lara Rondinelli-Hamilton - Страница 5
ОглавлениеMarch National Nutrition Month®
Eating a variety of foods is a key component of good nutrition. This month’s recipes prove that good nutrition does not mean boring. In addition to March being National Nutrition Month, it is also the time to celebrate Registered Dietitian Day! If you haven’t already seen a registered dietitian (or RD), now is a good time to make an appointment and see what an RD can do to help individualize healthy eating guidelines for your specific needs. If you have diabetes, be sure to find an RD who is also a certified diabetes educator (CDE).
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.
March Recipes
| Week 1 | Chopped BBQ Chicken Salad Spice-Rubbed Pork Chops and Roasted Parmesan Zucchini Chicken, Mango, and Black Bean Lettuce Wraps Alfredo Orange Roughy and Rice Cream of Broccoli Soup and Cheesy Breadsticks |
| Week 2 | Shrimp Egg Fu Yung and Edamame Salad Chicken Gyros and Fruit Salad Spinach Lasagna Beef Stroganoff White Chicken Chili |
| Week 3 | Linguine with Red Clam Sauce Tuna Melt Turkey Divan with Broccoli and Irish Vegetables Portobello Mushroom Pizza Spinach and Pine Nut Stuffed Chicken and Rice Pilaf |
| Week 4 | Blackened Beef Tenderloin and Savory Mushroom Bread Pudding Chicken Cacciatore Enchilada Casserole Tossed Salad with Chicken and Pasta Seafood Stew and Wedge Salad |
| Dessert of the Month | Lemon Poppy Seed Bundt Cake |
March
Week 1
Day 1
Day 2
Spice-Rubbed Pork Chops Roasted Parmesan Zucchini
Day 3
Chicken, Mango, and Black Bean Lettuce Wraps
Day 4
Alfredo Orange Roughy and Rice
Day 5
Cream of Broccoli Soup Cheesy Breadsticks
March Week 1
Grocery List
Fresh Produce
Bell pepper, green, large—1
Bell pepper, red, large—1
Broccoli—2–3 heads
Garlic—2 cloves
Lettuce, butter (Bibb)—1 head
Lettuce, romaine—1 head
Mango—1
Onion, red, medium—1
Onion, red, small—1
Pepper, jalapeño, medium—1
Tomatoes—2
Zucchini, large—2
Meat, Poultry, & Fish
Chicken breasts, boneless, skinless—2 pounds
Orange roughy fillets, 4 ounces each—4
Pork chops, bone-in, 5 ounces each—4
Turkey bacon—5 slices
Grains, Bread, & Pasta
Breadsticks, refrigerated, ready-made in a can (12 breadsticks)—1 can
Rice, brown—1 small bag
Dairy & Cheese
Cheese, cheddar, reduced-fat, shredded—1/2 cup
Cheese, Parmesan—small block
Half-and-half, fat-free—1 pint + 1 cup
Canned Goods & Sauces
Barbecue sauce—1/4 cup
Beans, black, 15-ounce can—1
Broth, chicken, fat-free, low-sodium, 14.5-ounce cans—3
Salad dressing, Ranch, fat-free—1/2 cup
Staples, Seasonings, & Baking Needs
Black pepper, ground
Cayenne pepper
Chili powder
Cornstarch
Garlic salt
Nonstick cooking spray
Paprika
Oil, olive
Oregano
Salt
Splenda Sugar Blend
Vinegar, red wine
Miscellaneous
Wine, white, dry
Makes: 5 servingsServing Size: 2 cupsPrep Time: 20 minutes
nonstick cooking spray
1 pound boneless, skinless chicken breasts
1/4 cup barbeque sauce
5 slices turkey bacon, cooked crisp, chopped
4 cups chopped red cabbage
4 cups chopped romaine lettuce
1/2 medium red onion (or 1 small), small dice
1 large green bell pepper, small dice
2 tomatoes, seeded and small dice
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1/2 cup fat-free Ranch salad dressing
1 Preheat oven to 375°F.
2 Coat a baking sheet with cooking spray. Line the sheet with chicken breast and brush each generously with barbeque sauce. Bake for 30 minutes or until internal temperature of chicken is 165°F. Set aside to cool.
3 In a large salad bowl, toss together bacon, cabbage, lettuce, onion, bell pepper, tomatoes, salt, and pepper.
4 Once chicken is cool, chop into small pieces and toss with the salad ingredients.
5 Pour dressing over salad and toss gently to coat.
Exchanges/Choices 1 Carbohydrate • 2 Vegetable • 2 Lean Meat
Calories 215 Calories from Fat 45
Total Fat 5.0g Saturated Fat 1.3g Trans Fat 0.0g Cholesterol 50mg Sodium 595mg Potassium 685mg Total Carbohydrate 24g Dietary Fiber 4g Sugars 11g Protein 20g Phosphorus 235mg
Chef’s Tip
If you want to eat this salad over a couple of days, leave the dressing off and keep in an airtight container. Dress the salad as needed. This recipe works great with leftover chicken from the grill!
Makes: 4 servingsServing Size: 1 pork chopPrep Time: 5 minutes
1 Tbsp dried oregano
2 Tbsp paprika
1 tsp cayenne pepper
1 tsp chili powder
1/2 tsp salt (optional)
1/2 tsp ground black pepper
4 5-ounce bone-in pork chops
nonstick cooking spray
1 In a small bowl, combine the first six ingredients and stir well.
2 Rub one side of each pork chop well with spice mixture.
3 Coat a large nonstick skillet with cooking spray. Over medium-high heat, place each chop spice side down and cook for four minutes on each side or until done.
Exchanges/Choices 3 Lean Meat
Calories 155 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.3g Trans Fat 0.0g Cholesterol 60mg Sodium 50mg Potassium 365mg Total Carbohydrate 3g Dietary Fiber 2g Sugars 0g Protein 21g Phosphorus 140mg
Chef’s Tip
To make these pork chops even spicier, add 1/2 tsp crushed red pepper flakes to the rub.
Makes: 5 servingsServing Size: 1/2 cupPrep Time: 5 minutes
nonstick cooking spray
2 large zucchini, sliced into 2-inch wedges
2 tsp olive oil
1/2 tsp garlic salt (optional)
3 Tbsp freshly grated Parmesan cheese
1 Preheat oven to 450°F. Coat a roasting pan with cooking spray.
2 Place zucchini in pan. Drizzle olive oil over zucchini and sprinkle evenly with garlic salt and Parmesan cheese.
3 Roast for about 20 minutes.
Exchanges/Choices 1 Vegetable • 1/2 Fat
Calories 45 Calories from Fat 20
Total Fat 2.5g Saturated Fat 0.7g Trans Fat 0.0g Cholesterol 0mg Sodium 55mg Potassium 340mg Total Carbohydrate 4g Dietary Fiber 1g Sugars 2g Protein 3g Phosphorus 70mg
Chef’s Tip
Roasting vegetables enhances their flavor quickly, making the flavor more concentrated and sweet.
Chicken, Mango, and Black Bean Lettuce Wraps
Makes: 5 servingsServing Size: 2/3 cup or two lettuce wrapsPrep Time: 10 minutes
1 pound boneless, skinless chicken breasts, cooked and chopped
1 15.5-ounce can black beans, rinsed and drained
1 mango, peeled, diced, and pitted, juice reserved (1 Tbsp of juice)
1/2 small red onion, diced
1 medium jalapeño pepper, seeded and minced
1 large red bell pepper, seeded and diced
2 Tbsp red wine vinegar
1 Tbsp olive oil
1 tsp Splenda Sugar Blend
10 butter (Bibb) lettuce leaves, washed and dried
1 Combine all ingredients in a medium bowl except lettuce. Refrigerate for at least 1 hour, or up to a day to marinate.
2 Fill each lettuce leaf with 1/3 cup of salad mixture and fold over to make a wrap. Repeat for remaining lettuce leaves.
Exchanges/Choices 1/2 Starch • 1/2 Fruit • 1 Vegetable • 3 Lean Meat
Calories 240 Calories from Fat 45
Total Fat 5.0g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 50mg Sodium 110mg Potassium 560mg Total Carbohydrate 23g Dietary Fiber 6g Sugars 10g Protein 24g Phosphorus 235mg
Chef’s Tip
Be careful when cutting the jalapeño peppers. The seeds and veins inside the peppers are where the heat resides. Consider wearing gloves during this step and be careful not to touch your face or eyes when handling hot peppers. If jalapeños are too hot for you, substitute with a green bell pepper.
Alfredo Orange Roughy and Rice
Makes: 4 servingsServing Size: 1 fillet and 1/2 cup ricePrep Time: 5 minutes
nonstick cooking spray
4 4-ounce orange roughy fillets
2 garlic cloves, minced
1/2 cup dry white wine
1 pint fat-free half-and-half
1/2 cup freshly grated Parmesan cheese
1/2 tsp salt (optional)
1/8 tsp ground black pepper
2 cups cooked brown rice
1 Coat a large sauté pan with cooking spray. Over medium-high heat, sear fish on both sides about 2 minutes.
2 Remove fish from pan and set aside. Spray pan again with cooking spray; add garlic. Cook for about 30 seconds; do not let it brown.
3 Add wine; cook until liquid evaporates by half. Add half-and-half and Parmesan cheese; simmer for about 4 minutes.
4 Add fish back to pan and add salt and pepper. Simmer for 2 more minutes.
5 Serve over brown rice.
Exchanges/Choices 1 1/2 Starch • 1 Fat-Free Milk • 2 Lean Meat
Calories 315 Calories from Fat 55
Total Fat 6.0g Saturated Fat 2.7g Trans Fat 0.0g Cholesterol 85mg Sodium 325mg Potassium 465mg Total Carbohydrate 34g Dietary Fiber 2g Sugars 6g Protein 29g Phosphorus 415mg
Chef’s Tip
Steamed asparagus would be a great addition to this meal.
Makes: 8 servingsServing Size: 1 cupPrep Time: 10 minutes
4 cups broccoli florets
1 Tbsp olive oil
1 cup finely diced onion
3 14.5-ounce cans fat-free, low-sodium chicken broth
2 Tbsp cornstarch
1 cup fat-free half-and-half
3/4 tsp salt (optional)
1/2 tsp ground black pepper
1 Coarsely chop broccoli florets in food processor or chopper.
2 Heat oil in a large soup pot over medium-high heat. Add broccoli and onions and cook for 3 minutes.
3 Add broth and bring to a boil. Reduce heat and simmer for 15 minutes or until broccoli and onions are soft.
4 In a small bowl, combine the cornstarch and half-and-half and whisk. Add this mixture (called a slurry) to the soup and bring back to a boil.
