Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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СКАЧАТЬ Honey-Mustard Pork Chops Pasta Cabbage Stir-Fry

      Day 5

       Tuna Salad with Chickpeas Jalapeño Corn Muffins

      February Week 2

      Grocery List

      Fresh Produce

      Bell peppers, green—3

      Bell peppers, red—3

      Broccoli—1 head

      Cabbage—1 small head

      Celery—2 stalks

      Cucumber—1

      Garlic—2 cloves

      Lemon—1

      Mushrooms—1 pint

      Onions, yellow or white—3

      Pepper, jalapeño—1

      Salad greens—4 cups

      Squash, yellow—1

      Tomato—1

      Meat, Poultry, & Fish

      Flank steak—2/3 pound

      Oysters, fresh, shucked—1 pound

      Pork chops, bone-in, center-cut, 5 ounces each—4

      Tuna, chunk, flavor-fresh in 6.4-ounce pouches, packed in water—2

      Grains, Bread, & Pasta

      Bread crumbs, whole-wheat—1/4 cup

      Linguine, whole-wheat—8 ounces

      Pizza crust, whole-wheat, 12-inch prepackaged—1

      Tortillas, low-carb (10 grams carb and more than 4 grams fiber)—8

      Dairy & Cheese

      Buttermilk, low-fat—1 cup

      Cheese, cheddar, reduced-fat, shredded—1/2 cup

      Cheese, mozzarella, part-skim, shredded—1/2 cup

      Cheese, Parmesan, freshly grated—1 Tbsp

      Eggs

      Half-and-half, fat-free—1 cup

      Margarine, trans-fat-free

      Yogurt, fat-free, plain—3 Tbsp

      Canned Goods & Sauces

      Chickpeas (garbanzo beans)—1 cup

      Mayonnaise, light—1 jar

      Frozen Foods

      Spinach, chopped—1 bag

      Staples, Seasonings, & Baking Needs

      Baking powder

      Black pepper, ground

      Cayenne pepper

      Chili powder

      Cornmeal

      Cumin

      Flour, all-purpose

      Honey

      Mustard, Dijon

      Nonstick cooking spray

      Oil, canola

      Oil, olive

      Red pepper flakes

      Salt

      Miscellaneous

      Wine, white

Veggie Pizza

       Makes: 4 servingsServing Size: 2 slicesPrep Time: 20 minutes

      1 tsp olive oil

      1 cup broccoli florets

      1 yellow squash, sliced (about 1 cup)

      1 cup sliced mushrooms

      1 red bell pepper, sliced into thin strips

      2 garlic cloves, minced

      1 12-inch prepackaged whole-wheat pizza crust

      1/2 cup shredded part-skim mozzarella cheese

      1/4 tsp ground black pepper

      1/4 tsp crushed red pepper flakes

      Salad 4 cups salad greens 1 medium tomato, sliced 1/2 medium cucumber, sliced

      1 Preheat oven to 450°F. Add olive oil to a large nonstick skillet over medium heat. Add broccoli, squash, mushrooms, and red bell pepper; sauté for 3 minutes. Add garlic and sauté 30 more seconds.

      2 Place pizza crust on a baking sheet. Spread the veggie mixture evenly over the pizza. Sprinkle with cheese, black pepper, and red pepper flakes.

      3 Bake pizza in oven for 20 minutes or until the cheese begins to lightly brown.

      4 Prepare a salad and serve it on the side.

      Exchanges/Choices 2 Starch • 2 Vegetable • 1 Med-Fat Meat

      Calories 270 Calories from Fat 70

      Total Fat 8.0g Saturated Fat 3.2g Trans Fat 0.0g Cholesterol 10mg Sodium 455mg Potassium 715mg Total Carbohydrate 43g Dietary Fiber 9g Sugars 8g Protein 14g Phosphorus 305mg

      Dietitian’s Tip

      Eating pizza can be a great way to sneak even more vegetables into your meal plan.

Beef Fajitas

       Makes: 4 servingsServing Size: 2 fajitasPrep Time: 15 minutes

      nonstick cooking spray

      2/3 pound flank steak, cut against the grain into 2-inch strips

      1 tsp canola oil

      2 green bell peppers, sliced into thin strips

      1 medium onion, sliced СКАЧАТЬ