Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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СКАЧАТЬ href="#ulink_40209452-c19a-5271-80ef-b171b2e4abe1">Banana Chocolate Chip Bread

      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

Ham and White Bean Soup

       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.

Quick Creamy Cornbread

       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.

Quick Tacos

       Makes: 8 servingsServing Size: 1 tacoPrep Time: 5 minutes

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