Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Чтение книги онлайн.

СКАЧАТЬ pound 95% lean ground beef

      2/3 cup water

      1 tsp cumin

      1 Tbsp chili powder

      1/4 tsp cayenne pepper

      1 tsp onion salt

      8 whole-wheat, low-carb tortillas (10 grams carb and more than 4 grams fiber)

      1/2 cup shredded, 75% reduced-fat cheddar cheese

      1 cup shredded lettuce

      1 large tomato, diced

      hot pepper sauce (optional)

      1 Brown beef in a large nonstick skillet over medium-high heat until thoroughly cooked and no longer pink. Drain fat.

      2 Add water, cumin, chili powder, cayenne pepper, and onion salt. Simmer 2–4 minutes.

      3 Warm tortillas. Fill each tortilla with 1/4 cup taco meat, 1 Tbsp cheese, lettuce, tomato, and hot pepper sauce.

      Exchanges/Choices 1/2 Starch • 2 Lean Meat

      Calories 130 Calories from Fat 45 Total Fat 5.0g Saturated Fat 1.4g Trans Fat 0.1g Cholesterol 30mg Sodium 455mg Potassium 250mg Total Carbohydrate 12g Dietary Fiber 8g Sugars 1g Protein 16g Phosphorus 160mg

      Dietitian’s Tip

      If you need to watch your sodium intake, use onion powder instead of onion salt.

Spinach Pasta Shells

       Makes: 5 servingsServing Size: 1 cupPrep Time: 20 minutes

      5 ounces uncooked whole-wheat medium shell pasta (about 2 cups)

      9 ounces frozen, chopped spinach

      2 Tbsp olive oil, divided

      4 garlic cloves, minced

      1/4 cup freshly grated Parmesan cheese

      1 Cook pasta according to package directions, omitting salt. While pasta is cooking, defrost spinach in microwave. Squeeze all liquid from spinach.

      2 In a medium nonstick skillet, sauté spinach in 1 Tbsp olive oil over medium-high heat for about 5 minutes. Add garlic and Parmesan cheese; sauté 1 minute.

      3 Drain pasta. Add spinach mixture and 1 Tbsp olive oil to pasta and toss.

      Exchanges/Choices 1 1/2 Starch • 1 Fat

      Calories 170 Calories from Fat 65 Total Fat 7.0g Saturated Fat 1.2g Trans Fat 0.0g Cholesterol 0mg Sodium 75mg Potassium 165mg Total Carbohydrate 23g Dietary Fiber 4g Sugars 1g Protein 7g Phosphorus 105mg

      Dietitian’s Tip

      Olive oil is a great source of monounsaturated fat and is good for you (in the right portion sizes!).

Tuna with Tomatoes and Olives

       Makes: 4 servingsServing Size: 1 tuna steakPrep Time: 10 minutes

      nonstick cooking spray

      4 4-ounce tuna steaks

      1 tsp olive oil

      1 large onion, thinly sliced (about 1 1/2 cups)

      1 14.5-ounce can no-salt-added diced tomatoes with juice

      1/2 cup Kalamata olives, pitted and chopped

      2 Tbsp chopped fresh oregano (or 1 Tbsp dried oregano)

      1 packet sugar substitute

      1/4 tsp ground black pepper

      1 Coat a large sauté pan with cooking spray. Over medium-high heat, sear tuna on each side about 2 minutes. Remove from pan.

      2 Add olive oil to pan. Add onion and cook for about 5 minutes or until beginning to brown. Reduce heat to low. Add tomatoes, olives, and oregano and simmer for another 3 minutes. Mix in sugar substitute and black pepper.

      3 Add tuna back to mixture, cover, and cook 3 more minutes.

      Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1 Fat

      Calories 275 Calories from Fat 115 Total Fat 13.0g Saturated Fat 2.1g Trans Fat 0.0g Cholesterol 40mg Sodium 355mg Potassium 560mg Total Carbohydrate 11g Dietary Fiber 3g Sugars 5g Protein 27g Phosphorus 315mg

      Dietitian’s Tip

      Tuna is a great source of omega-3 fatty acids, which have been found to help protect against heart disease.

Roasted Asparagus

       Makes: 6 servingsServing Size: 1/6 recipePrep Time: 5 minutes

      1 1/2 pounds fresh asparagus

       nonstick cooking spray

      1 Tbsp olive oil

      1/4 cup freshly grated Parmesan cheese

      1 Preheat oven to 450°F. Wash asparagus and cut off ends. Coat a baking dish with cooking spray.

      2 Place asparagus in baking dish, drizzle with olive oil, and sprinkle with Parmesan cheese.

      3 Bake 15 minutes.

      Exchanges/Choices 1 Vegetable • 1/2 Fat

      Calories 45 Calories from Fat 25 Total Fat 3.0g Saturated Fat 0.8g Trans Fat 0.0g Cholesterol 0mg Sodium 55mg Potassium 130mg Total Carbohydrate 2g Dietary Fiber 1g Sugars 1g Protein 2g Phosphorus 50mg

      Dietitian’s Tip

      Parmesan cheese can add a lot of flavor to many foods without adding too much fat.

Turkey Lasagna

       Makes: 10 servingsServing Size: 1/10 recipePrep Time: 15 minutes

      nonstick СКАЧАТЬ