Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton
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
Day 2
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
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
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
1/2 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!
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