Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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СКАЧАТЬ tsp dried sage

      1/2 tsp ground black pepper

      1 bay leaf

      1 cup fat-free milk

      1 Coat a large soup pot with cooking spray. Cook sausage for 2 minutes. Add onion, celery, and carrots and cook another 5–7 minutes or until beginning to brown.

      2 Add flour, stirring well. Cook for 2 minutes. Add broth, potatoes, sage, black pepper, and bay leaf. Bring to a boil, scraping brown bits at the bottom of the pan. Reduce heat and simmer until potatoes are done (about 20 minutes).

      3 Add milk and simmer 2 more minutes; do not boil. Remove bay leaf before serving.

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

      Calories 155 Calories from Fat 20

      Total Fat 2.0g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 30mg Sodium 420mg Potassium 510mg Total Carbohydrate 20g Dietary Fiber 2g Sugars 5g Protein 10g Phosphorus 150mg

      Chef’s Tip

      There’s nothing better than homemade soup on a cold winter night!

Ratatouille with Rotini

       Makes: 6 servingsServing Size: 1 1/2 cupsPrep Time: 15 minutes

      8 ounces uncooked whole-wheat rotini pasta

      1 Tbsp olive oil

      1 medium onion, finely chopped

      1 1/2 cups green bell pepper, cut into thin strips

      2 medium zucchini, thinly sliced

      1 1/2 cups sliced mushrooms

      4 garlic cloves, minced

      1 15-ounce can tomato sauce

      1 14.5-ounce can no-salt-added diced tomatoes

      1 tsp dried basil

      1/2 tsp ground black pepper

      3 Tbsp freshly grated Parmesan cheese

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

      2 Heat oil in a large nonstick skillet or wok. Over medium-high heat, sauté onion and green pepper until onion is clear. Add zucchini and mushrooms and sauté about 5 more minutes.

      3 Add garlic, tomato sauce, and diced tomatoes. Stir in basil and black pepper.

      4 Reduce heat and bring to a low boil for 25 minutes. Combine ratatouille with cooked rotini pasta. Sprinkle with Parmesan cheese.

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

      Calories 230 Calories from Fat 35

      Total Fat 4.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 0mg Sodium 445mg Potassium 725mg Total Carbohydrate 41g Dietary Fiber 8g Sugars 8g Protein 10g Phosphorus 185mg

      Dietitian’s Tip

      If you’d like a little protein with this meal, add some turkey or chicken Italian sausage.

Salmon Patties with Lemon Sauce

       Makes: 4 pattiesServing Size: 1 pattyPrep time: 15 minutes

      Salmon Patties 1 14.75-ounce can salmon 2 egg whites 1/2 tsp ground black pepper 1/4 cup old-fashioned oats 2 tsp Dijon mustard 1 Tbsp dried parsley

      Lemon Sauce 1 lemon, juiced 2 Tbsp trans-fat-free margarine 1 tsp chopped fresh parsley

      1 In a medium bowl, combine all patty ingredients. Divide into 4 equal servings. Shape into 1/4-inch-thick patties.

      2 Coat a large nonstick skillet with cooking spray. Cook patties over medium heat for about 5 minutes on each side or until golden brown.

      3 To prepare sauce, combine lemon juice, margarine, and parsley in a saucepan and simmer 5 minutes.

      4 Serve 2 tsp sauce over each salmon patty.

      Exchanges/Choices 1/2 Carbohydrate • 3 Lean Meat • 1/2 Fat

      Calories 190 Calories from Fat 80

      Total Fat 9.0g Saturated Fat 2.2g Trans Fat 0.0g Cholesterol 40mg Sodium 595mg Potassium 405mg Total Carbohydrate 5g Dietary Fiber 1g Sugars 1g Protein 20g Phosphorus 305mg

      Dietitian’s Tip

      Salmon is another great source of heart-healthy omega-3 fatty acids—and it’s easy to make!

Hearty Turkey Burgers

       Makes: 6 servingsServing Size: 1 burgerPrep Time: 10 minutes

      1 pound lean ground turkey

      1 egg

      3/4 cup old-fashioned oats

      1/2 cup minced fresh mushrooms

      2 Tbsp dried minced onion

      1/2 tsp garlic salt

      1/2 tsp ground black pepper

      6 whole-wheat hamburger buns

      6 lettuce leaves

      6 medium tomato slices

      6 medium red onion slices

      1 Prepare an indoor or outdoor grill. Combine first 7 ingredients in a bowl. Divide turkey into 6 equal portions, shaping each into a patty 1/2 inch thick.

      2 Place patties on grill rack; grill 7 minutes on each side or until done. (Or coat a large nonstick skillet with cooking spray and cook patties over medium heat for 3–4 minutes per side, or until juices run clear).

      3 Serve burgers on whole-wheat hamburger buns, layered with lettuce, tomato, and onion.

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

      Calories 300 Calories from Fat 90

      Total Fat 10.0g Saturated Fat 2.4g Trans Fat 0.1g Cholesterol 90mg Sodium 380mg Potassium 475mg Total Carbohydrate 33g Dietary Fiber СКАЧАТЬ