Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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СКАЧАТЬ cup water

      1/2 Tbsp chili powder

      1/4 tsp cayenne pepper

      1/4 tsp cumin

      1/2 tsp salt (optional)

      1/2 tsp ground black pepper

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

      1 Coat a large nonstick skillet with cooking spray. Cook beef over medium-high heat for about 3 minutes. Remove from pan and set aside.

      2 Add oil to the pan and heat. Add green pepper and onion; cook for about 7 minutes or until beginning to brown. Add meat and any juices back to pan and cook another 2 minutes.

      3 Add water and spices, including salt and pepper. Bring to a boil; reduce heat, and simmer until water evaporates. Serve with tortillas.

      Exchanges/Choices 1 Starch • 1 Vegetable • 3 Lean Meat

      Calories 245 Calories from Fat 80

      Total Fat 9.0g Saturated Fat 1.8g Trans Fat 0.0g Cholesterol 25mg Sodium 465mg Potassium 440mg Total Carbohydrate 28g Dietary Fiber 16g Sugars 3g Protein 26g Phosphorus 225mg

      Chef’s Tip

      To cut “against the grain” means to slice the meat in the opposite direction of the lines—the grain—in the meat.

Oysters Rockefeller

       Makes: 2 servingsServing Size: about 6 oystersPrep Time: 15 minutes

      nonstick cooking spray

      2 tsp light trans-fat-free margarine

      2 Tbsp all-purpose flour

      1 cup fat-free half-and-half

      1/4 tsp salt (optional)

      1/4 tsp ground black pepper

      1/4 cup chopped, frozen spinach, thawed and drained

      1/4 cup whole-wheat bread crumbs

      1 Tbsp freshly grated Parmesan cheese

      1 pound fresh oysters, shucked and with juice

      2 Tbsp white wine

      1 Preheat oven to 350°F. Coat an 8-inch pie or cake pan with cooking spray; set aside.

      2 In a small nonstick skillet, melt margarine over medium heat. Add flour to margarine, stirring constantly. Cook for 2–3 minutes to make a roux.

      3 In a small saucepan, bring half-and-half to a low boil over medium-high heat. Add roux, salt, and pepper to half-and-half while whisking. Boil for 2 minutes; stir in spinach and cook 2 more minutes.

      4 In a small bowl, combine bread crumbs and Parmesan cheese; set aside.

      5 Line the bottom of the pie or cake pan with the oysters and their juice. Sprinkle wine over the oysters. Pour spinach and sauce mixture over the oysters and sprinkle bread crumb mixture over the top.

      6 Bake for 20 minutes or until oysters are done.

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

      Calories 220 Calories from Fat 55

      Total Fat 6.0g Saturated Fat 2.3g Trans Fat 0.0g Cholesterol 30mg Sodium 305mg Potassium 435mg Total Carbohydrate 30g Dietary Fiber 2g Sugars 11g Protein 11g Phosphorus 295mg

      Chef’s Tip

      You can buy oysters already shucked in the fresh seafood department. You can also find frozen shucked oysters in the frozen food section.

Honey-Mustard Pork Chops

       Makes: 4 servingsServing Size: 1 pork chopPrep Time: 10 minutes

      1/4 cup Dijon mustard

      1 Tbsp honey

      1/4 tsp ground black pepper

      4 5-ounce bone-in, center-cut pork chops

      nonstick cooking spray

      1 Preheat oven to 400°F. In a small bowl, combine Dijon mustard, honey, and pepper.

      2 Place pork chops in a baking dish coated with cooking spray. Pour mustard mixture over pork chops and spread to coat.

      3 Bake pork chops in oven 30 minutes or until done.

      Exchanges/Choices 1/2 Carbohydrate • 3 Lean Meat

      Calories 170 Calories from Fat 55

      Total Fat 6.0g Saturated Fat 2.2g Trans Fat 0.0g Cholesterol 60mg Sodium 405mg Potassium 280mg Total Carbohydrate 7g Dietary Fiber 1g Sugars 5g Protein 21g Phosphorus 140mg

      Dietitian’s Tip

      Mustard, a free food in the exchange system, adds great flavor without adding extra fat or calories.

Pasta Cabbage Stir-Fry

       Makes: 10 servingsServing Size: 1/2 cupPrep Time: 25 minutes

      8 ounces uncooked whole-wheat linguine

      1/2 Tbsp olive oil

      1 small onion, thinly sliced

      4 cups shredded cabbage

      1/4 tsp salt (optional)

      1/4 tsp ground black pepper

      1 Cook pasta according to package directions, omitting salt; drain.

      2 Add oil to a large nonstick skillet over medium-high heat. Add onion to pan and cook for 3–5 minutes or until translucent.

      3 Add cabbage to pan and stir-fry for 10 minutes or until cabbage is softened and beginning to brown. Add salt and pepper.

      4 Add cooked pasta to pan and toss with cabbage mixture; sauté 3 more minutes.

      Exchanges/Choices 1 Starch • 1 Vegetable

      Calories 100 Calories from Fat 10

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