Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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СКАЧАТЬ cooking spray

      3/4 pound 93% lean ground turkey

      2 24.5-ounce jars reduced-sodium marinara pasta sauce

      2/3 cup shredded part-skim mozzarella cheese, divided

      15 ounces fat-free ricotta cheese

      3 Tbsp freshly grated Parmesan cheese

      1 egg, slightly beaten

      1/4 cup chopped fresh parsley

      12 no-boil whole-wheat lasagna noodles

      1 Preheat oven to 350°F. Coat a 13 × 9 × 2-inch glass baking dish with cooking spray.

      2 In a large saucepan, cook turkey over medium-high heat until browned. Drain fat. Lower heat to medium and add pasta sauce. Cook for 5 minutes.

      3 In a medium bowl, mix together 1/2 cup mozzarella, ricotta, Parmesan, egg, and parsley.

      4 Spread 1 cup pasta sauce on bottom of baking dish. Arrange noodles side by side on top of sauce, overlapping slightly. Spread 1/4 cup cheese mixture on top of noodles.

      5 Repeat layering with pasta sauce, noodles, and cheese mixture 2 more times.

      6 Top with remaining 3 noodles and 1 cup sauce. Cover lasagna with foil and bake 25 minutes. Uncover; top with remaining mozzarella cheese and bake additional 25 minutes or until cheese is light golden brown.

      Exchanges/Choices 2 Starch • 2 Lean Meat • 1 Fat

      Calories 290 Calories from Fat 100 Total Fat 11.0g Saturated Fat 2.5g Trans Fat 0.0g Cholesterol 65mg Sodium 480mg Potassium 640mg Total Carbohydrate 29g Dietary Fiber 4g Sugars 8g Protein 20g Phosphorus 295mg

      Chef’s Tip

      If you haven’t used ground turkey before, you will be amazed how great it tastes in this recipe.

Dessert of the Month: Banana Chocolate Chip Bread

       Makes: 16 servingsServing Size: 1 slicePrep Time: 15 minutes

      nonstick cooking spray

      1 1/2 cups very ripe bananas, mashed (about 4 bananas)

      2 Tbsp canola oil

      1/4 cup low-fat buttermilk

      4 egg whites

      1 1/2 cups all-purpose flour

      1/2 cup old-fashioned oats

      1/4 cup Splenda Sugar Blend

      2 tsp baking powder

      1 tsp baking soda

      1/2 tsp salt

      1/3 cup mini semi-sweet chocolate chips (reserve 1 Tbsp)

      1 Preheat oven to 350°F. Lightly spray an 8 × 4-inch loaf pan with cooking spray.

      2 In a medium bowl, combine bananas, oil, buttermilk, and egg whites; mix well. Set aside.

      3 In a large bowl, combine flour, oats, Splenda, baking powder, baking soda, and salt.

      4 Make a well in the center of the dry ingredients. Add banana mixture to dry ingredients all at once and mix well.

      5 Stir in all but 1 Tbsp of the chocolate chips to batter. Pour batter into loaf pan. Sprinkle reserved 1 Tbsp chocolate chips on top of batter.

      6 Bake 50–60 minutes or until toothpick inserted in center comes out clean.

      Exchanges/Choices 1 1/2 Carbohydrate • 1/2 Fat

      Calories 120 Calories from Fat 25 Total Fat 3.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 0mg Sodium 215mg Potassium 130mg Total Carbohydrate 21g Dietary Fiber 1g Sugars 8g Protein 3g Phosphorus 95mg

      Dietitian’s Tip

      You’ll love this low-fat chocolate version of banana bread.

      February American Heart Month

      Did you know that diabetes and heart disease are linked? There is a lot you can do to reduce your risk, starting with how you eat. Try more chicken and fish, whole grains, fresh fruits, and crunchy vegetables—and get some exercise, too! This month will include tasty and healthy fish recipes along with other high-fiber, low-fat ideas. And you can even treat your Valentine to a romantic, yet healthy, meal. Don’t forget to check out this month’s delicious dessert recipe, Chocolate Mousse Pie.

       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.

February Recipes

Week 1	Beef Tenderloin and Scalloped Potatoes Turkey and Avocado Wraps and Confetti Pasta Salad Penne with Chicken and Vegetables Cantonese Chicken Tuna Steaks with Balsamic Glaze
Week 2	Veggie Pizza Beef Fajitas Oysters Rockefeller Honey-Mustard Pork Chops and Pasta Cabbage Stir-Fry Tuna Salad with Chickpeas and Jalapeño Corn Muffins
Week 3 СКАЧАТЬ В начало < 12 13 14 15 16 17 18 19 20 21 > В конец