Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Чтение книги онлайн.

СКАЧАТЬ Fat 4.5g Saturated Fat 1.0g Trans Fat 0.0g Cholesterol 65mg Sodium 320mg Potassium 685mg Total Carbohydrate 29g Dietary Fiber 4g Sugars 6g Protein 30g Phosphorus 335mg

      Chef’s Tip

      Contrary to popular belief, Spanish food typically isn’t spicy hot. If you’d like to add a little heat to this dish, whisk 1/2 tsp cayenne pepper into the sauce before pouring it over the chicken. If you can’t find smoked paprika, regular Spanish paprika will work just as well in this recipe.

      February

      Week 4

      Day 1

       Sausage and Potato Soup

      Day 2

       Ratatouille with Rotini

      Day 3

       Salmon Patties with Lemon Sauce

      Day 4

       Hearty Turkey Burgers Cajun French Fries

      Day 5

       Chicken Vesuvio Pear Salad with Almonds

      Dessert of the Month

       Chocolate Mousse Pie

      February Week 4

      Grocery List

      Fresh Produce

      Bell pepper, green—1

      Carrot—1 small

      Celery—1 stalk

      Garlic—1 head

      Lemons—2

      Lettuce, romaine—1 head

      Mushrooms, sliced—1 pint

      Onion, red—1 small

      Onions, yellow or white—2

      Parsley—1 small bunch

      Pears, medium—2

      Potatoes, russet, medium—10

      Tomato—1 large

      Zucchini, medium—2

      Meat, Poultry, & Fish

      Chicken breast halves, bone-in, with skin—3

      Turkey, ground, lean—1 pound

      Turkey sausage, lean, smoked—2 links

      Grains, Bread, & Pasta

      Hamburger buns, whole-wheat—6

      Oats, old-fashioned—1 cup

      Rotini pasta, whole-wheat—8 ounces

      Dairy & Cheese

      Cheese, goat, crumbled—1 1/2 ounces

      Cheese, Parmesan—3 Tbsp

      Eggs

      Margarine, trans-fat-free

      Milk, fat-free—2 2/3 cups

      Canned Goods & Sauces

      Broth, chicken, fat-free, low-sodium, 14.5-ounce cans—4

      Salad dressing, Italian, fat-free—1 bottle

      Salmon, 14.75-ounce can—1

      Tomato sauce, 15-ounce can—1

      Tomatoes, diced, no-salt-added, 14.5-ounce can—1

      Frozen Foods

      Peas—1/2 cup

      Whipped topping, fat-free, 8-ounce container—1

      Staples, Seasonings, & Baking Needs

      Basil

      Bay leaves

      Black pepper, ground

      Cayenne pepper

      Chili powder

      Cumin

      Flour, all-purpose

      Garlic salt

      Mustard, Dijon

      Nonstick cooking spray

      Oil, canola

      Oil, olive

      Onion, dried minced

      Oregano

      Parsley

      Rosemary

      Sage

      Salt

      Miscellaneous

      Almonds—2 ounces

      Chocolate chips, semisweet, mini—1 1/2 Tbsp

      Orange juice—1/2 cup

      Pie crust, 9-inch prepackaged—1

      Pudding mix, chocolate, sugar-free, fat-free, 1.4-ounce package—2

      Wine, white

Sausage and Potato Soup

       Makes: 8 servingsServing Size: about 1 cupPrep Time: 20 minutes

      nonstick cooking spray

      2 cups lean smoked turkey sausage, sliced

      1 1/2 cups diced onion

      1/2 cup diced celery

      1/2 cup diced carrot

      2 Tbsp all-purpose flour

      5 1/2 cups fat-free, low-sodium chicken broth

      4 medium russet potatoes, peeled and diced

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