Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton
4-ounce tuna steaks
1 tsp olive oil
1 large onion, thinly sliced (about 1 1/2 cups)
1 14.5-ounce can no-salt-added diced tomatoes with juice
1/2 cup Kalamata olives, pitted and chopped
2 Tbsp chopped fresh oregano (or 1 Tbsp dried oregano)
1 packet sugar substitute
1/4 tsp ground black pepper
1 Coat a large sauté pan with cooking spray. Over medium-high heat, sear tuna on each side about 2 minutes. Remove from pan.
2 Add olive oil to pan. Add onion and cook for about 5 minutes or until beginning to brown. Reduce heat to low. Add tomatoes, olives, and oregano and simmer for another 3 minutes. Mix in sugar substitute and black pepper.
3 Add tuna back to mixture, cover, and cook 3 more minutes.
Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1 Fat
Calories 275 Calories from Fat 115 Total Fat 13.0g Saturated Fat 2.1g Trans Fat 0.0g Cholesterol 40mg Sodium 355mg Potassium 560mg Total Carbohydrate 11g Dietary Fiber 3g Sugars 5g Protein 27g Phosphorus 315mg
Dietitian’s Tip
Tuna is a great source of omega-3 fatty acids, which have been found to help protect against heart disease.
Makes: 6 servingsServing Size: 1/6 recipePrep Time: 5 minutes
1 1/2 pounds fresh asparagus
nonstick cooking spray
1 Tbsp olive oil
1/4 cup freshly grated Parmesan cheese
1 Preheat oven to 450°F. Wash asparagus and cut off ends. Coat a baking dish with cooking spray.
2 Place asparagus in baking dish, drizzle with olive oil, and sprinkle with Parmesan cheese.
3 Bake 15 minutes.
Exchanges/Choices 1 Vegetable • 1/2 Fat
Calories 45 Calories from Fat 25 Total Fat 3.0g Saturated Fat 0.8g Trans Fat 0.0g Cholesterol 0mg Sodium 55mg Potassium 130mg Total Carbohydrate 2g Dietary Fiber 1g Sugars 1g Protein 2g Phosphorus 50mg
Dietitian’s Tip
Parmesan cheese can add a lot of flavor to many foods without adding too much fat.
Makes: 10 servingsServing Size: 1/10 recipePrep Time: 15 minutes
nonstick cooking spray
3/4 pound 93% lean ground turkey
2 24.5-ounce jars reduced-sodium marinara pasta sauce
2/3 cup shredded part-skim mozzarella cheese, divided
15 ounces fat-free ricotta cheese
3 Tbsp freshly grated Parmesan cheese
1 egg, slightly beaten
1/4 cup chopped fresh parsley
12 no-boil whole-wheat lasagna noodles
1 Preheat oven to 350°F. Coat a 13 × 9 × 2-inch glass baking dish with cooking spray.
2 In a large saucepan, cook turkey over medium-high heat until browned. Drain fat. Lower heat to medium and add pasta sauce. Cook for 5 minutes.
3 In a medium bowl, mix together 1/2 cup mozzarella, ricotta, Parmesan, egg, and parsley.
4 Spread 1 cup pasta sauce on bottom of baking dish. Arrange noodles side by side on top of sauce, overlapping slightly. Spread 1/4 cup cheese mixture on top of noodles.
5 Repeat layering with pasta sauce, noodles, and cheese mixture 2 more times.
6 Top with remaining 3 noodles and 1 cup sauce. Cover lasagna with foil and bake 25 minutes. Uncover; top with remaining mozzarella cheese and bake additional 25 minutes or until cheese is light golden brown.
Exchanges/Choices 2 Starch • 2 Lean Meat • 1 Fat
Calories 290 Calories from Fat 100 Total Fat 11.0g Saturated Fat 2.5g Trans Fat 0.0g Cholesterol 65mg Sodium 480mg Potassium 640mg Total Carbohydrate 29g Dietary Fiber 4g Sugars 8g Protein 20g Phosphorus 295mg
Chef’s Tip
If you haven’t used ground turkey before, you will be amazed how great it tastes in this recipe.
Dessert of the Month: Banana Chocolate Chip Bread
Makes: 16 servingsServing Size: 1 slicePrep Time: 15 minutes
nonstick cooking spray
1 1/2 cups very ripe bananas, mashed (about 4 bananas)
2 Tbsp canola oil
1/4 cup low-fat buttermilk
4 egg whites
1 1/2 cups all-purpose flour
1/2 cup old-fashioned oats
1/4 cup Splenda Sugar Blend
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/3 cup mini semi-sweet chocolate chips (reserve 1 Tbsp)
1 Preheat oven to 350°F. Lightly spray an 8 × 4-inch loaf pan with cooking spray.
2 In a medium bowl, combine bananas, oil, buttermilk, and egg whites; mix well. Set aside.
3 In a large bowl, combine flour, oats, Splenda, baking powder, baking soda, and salt.
4 Make a well in the center of the dry ingredients. Add banana mixture to dry ingredients all at once and mix well.
5 Stir in all but 1 Tbsp of the chocolate chips to batter. Pour batter into loaf pan. Sprinkle reserved 1 Tbsp chocolate chips on top of batter.
6 Bake 50–60 minutes or until toothpick inserted in center comes out clean.
Exchanges/Choices 1 1/2 Carbohydrate • 1/2 Fat
Calories 120 Calories from Fat 25 Total Fat 3.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 0mg Sodium 215mg Potassium 130mg Total Carbohydrate 21g Dietary Fiber 1g Sugars 8g Protein 3g Phosphorus 95mg
Dietitian’s Tip
You’ll love this low-fat chocolate version of banana bread.
February American Heart Month
Did you know that diabetes and heart disease are linked? There is a lot you can do to reduce your risk, starting with how you eat. Try more chicken and fish, whole grains, fresh fruits, and crunchy vegetables—and get some exercise, too! This month will include tasty and healthy fish recipes along with other high-fiber, low-fat ideas. And you can even treat your Valentine to a romantic, yet healthy, meal. Don’t forget to check out this month’s