Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Чтение книги онлайн.

СКАЧАТЬ Fat 1.0g Saturated Fat 0.2g Trans Fat 0.0g Cholesterol 0mg Sodium 5mg Potassium 85mg Total Carbohydrate 19g Dietary Fiber 3g Sugars 2g Protein 4g Phosphorus 55mg

      Chef’s Tip

      If you don’t cook cabbage very often, you might want to reconsider. Stir-frying cabbage with pasta and onions makes a great accompaniment to grilled or broiled meat.

Tuna Salad with Chickpeas

       Makes: 7 servingsServing Size: 1/2 cupPrep Time: 10 minutes

      3 Tbsp fat-free plain yogurt

      1/4 cup light mayonnaise

      1/2 lemon, juiced

      1/2 large red bell pepper, diced

      2 medium celery stalks, diced

      1/4 cup onion, finely diced

      1 cup canned chickpeas (garbanzo beans), rinsed and drained

      2 6.4-ounce flavor-fresh chunk tuna pouches, in water

      1/4 tsp ground black pepper

      1 In a small bowl, whisk together yogurt, mayonnaise, and lemon juice.

      2 In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.

      3 Serve tuna salad on your choice of lettuce or whole-wheat bread or crackers.

      Exchanges/Choices 1/2 Starch • 2 Lean Meat

      Calories 125 Calories from Fat 25

      Total Fat 3.0g Saturated Fat 0.5g Trans Fat 0.0g Cholesterol 25mg Sodium 335mg Potassium 320mg Total Carbohydrate 10g Dietary Fiber 3g Sugars 3g Protein 15g Phosphorus 145mg

      Dietitian’s Tip

      This salad is full of flavor and crunch. It is made lighter by mixing fat-free plain yogurt and light mayonnaise—you’ll be surprised when you can’t taste the difference.

Jalapeño Corn Muffins

       Makes: 12 muffinsServing Size: 1 muffinPrep Time: 13 minutes

      1 1/4 cups all-purpose flour

      3/4 cup cornmeal

      2 tsp baking powder

      1/2 tsp salt

      2 eggs

      1 cup low-fat buttermilk

      1 Tbsp canola oil

      1 jalapeño pepper, minced

      1 red bell pepper, minced

      1 green bell pepper, minced

      1/2 cup reduced-fat shredded cheddar cheese

      1 Preheat oven to 400°F. In a large mixing bowl, sift together flour, cornmeal, baking powder, and salt. Set aside.

      2 In a medium mixing bowl, whisk eggs. Add buttermilk and oil; mix well.

      3 Add jalapeño pepper, red pepper, green pepper, and cheese to dry ingredients and toss well to coat. Make a well in the center of the dry ingredients.

      4 Pour wet ingredients into the well and gently combine just until dry ingredients are moistened. Batter will be thick and lumpy.

      5 Spray a muffin pan or line with paper muffin cups. Fill muffin cups 2/3 full. Bake for 25 minutes or until golden brown.

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

      Calories 130 Calories from Fat 30

      Total Fat 3.5g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 35mg Sodium 230mg Potassium 135mg Total Carbohydrate 20g Dietary Fiber 1g Sugars 2g Protein 5g Phosphorus 170mg

      Chef’s Tip

      These muffins are perfect for the holiday season because the bits of red and green pepper make them look very festive.

      February

      Week 3

      Day 1

       Lemon Herb Tilapia with Zucchini

      Day 2

       Broiled BBQ Chicken Sugar Snap Peas

      Day 3

       Salsa Turkey Meatloaf

      Day 4

       Marinated Flank Steak Garlic and Herb-Mashed Parsnips

      Day 5

       Spanish Chicken with Quinoa

      February Week 3

      Grocery List

      Fresh Produce

      Bell pepper, yellow or orange—1

      Cilantro—1 bunch

      Garlic—1 large head

      Limes—4

      Onions, yellow or white—3

      Parsley—1 small bunch

      Parsnips, medium—8

      Sugar snap peas, whole—3 cups

      Tarragon—1 small bunch

      Zucchini—2 small

      Meat, Poultry, & Fish

      Chicken breast halves, bone in, skin removed—1 3/4 pounds

      Chicken СКАЧАТЬ