Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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СКАЧАТЬ rel="nofollow" href="#ulink_f64acde2-c4e0-5df4-bf77-c1241cd15d60">Lemon Herb Tilapia with Zucchini Broiled BBQ Chicken and Sugar Snap Peas Salsa Turkey Meatloaf Marinated Flank Steak and Garlic and Herb-Mashed Parsnips Spanish Chicken with Quinoa Week 4 Sausage and Potato Soup Ratatouille with Rotini Salmon Patties with Lemon Sauce Hearty Turkey Burgers and Cajun French Fries Chicken Vesuvio and Pear Salad with Almonds Dessert of the Month Chocolate Mousse Pie

      February

      Week 1

      Day 1

       Beef Tenderloin Scalloped Potatoes

      Day 2

       Turkey and Avocado Wraps Confetti Pasta Salad

      Day 3

       Penne with Chicken and Vegetables

      Day 4

       Cantonese Chicken

      Day 5

       Tuna Steaks with Balsamic Glaze

      February Week 1

      Grocery List

      Fresh Produce

      Avocado—1

      Bell pepper, green—1

      Bell peppers, red—2

      Broccoli—1–2 heads

      Carrot—1

      Celery—1–3 stalks

      Cucumber—1

      Lettuce—1 head

      Onion, yellow, medium—1

      Potatoes, russet, medium—6

      Scallions—2

      Squash, yellow, medium—2

      Tomatoes—3

      Meat, Poultry, & Fish

      Beef, tenderloin steaks, 4 ounces each—4

      Chicken breasts, boneless, skinless—2 pounds

      Tuna steaks, 5 ounces each—4

      Turkey, deli, thinly sliced, no-added-salt—12 ounces

      Grains, Bread, & Pasta

      Penne pasta, whole-wheat—5 ounces

      Rotini pasta, whole-wheat—9 ounces

      Tortillas, low-carb, large (18 grams carb and 12 grams fiber each)—4

      Dairy & Cheese

      Cheese, Parmesan—1 small block (1/4 cup grated)

      Cheese, sharp cheddar, reduced-fat, shredded—1 bag

      Half-and-half, fat-free—1 cup

      Yogurt, plain, fat-free—1 container

      Canned Goods & Sauces

      Bean sprouts, 14.5-ounce can—1

      Broth, chicken, fat-free, reduced-sodium, 14.5-ounce can—1

      Soy sauce, lite

      Tomatoes, diced, no-salt-added, 14-ounce can—1

      Water chestnuts—1 cup

      Frozen Foods

      Peas—1 bag

      Staples, Seasonings, & Baking Needs

      Basil

      Black pepper, ground

      Chili powder

      Cornstarch

      Honey—1 jar

      Nonstick cooking spray

      Oil, olive

      Oregano

      Salt

      Vinegar, balsamic

      Vinegar, red wine

      Miscellaneous

      Wine, white

Beef Tenderloin

       Makes: 4 servingsServing Size: 1 steakPrep Time: 5 minutes

      4 4-ounce beef tenderloin steaks

      1/2 tsp salt (optional)

      1 tsp ground black pepper

      nonstick cooking spray

      1 Preheat oven to 400°F. Trim visible fat from sides of meat. Season both СКАЧАТЬ