Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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СКАЧАТЬ 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.

Creamy Macaroni and Cheese

       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.

Stuffed Peppers

       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

       Quick Tacos

      Day 3

       Spinach Pasta Shells

      Day 4

       Tuna with Tomatoes and Olives Roasted Asparagus

      Day 5

       Turkey Lasagna

      Dessert of the Month

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