Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Чтение книги онлайн.

СКАЧАТЬ 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.

Pecan Chicken

       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!

Spaghetti Squash

       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.

Hearty Lentil Soup

       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.

Cucumber Onion Salad СКАЧАТЬ