Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Healthy Calendar Diabetic Cooking

Chili Chili Mac Pecan Chicken and Spaghetti Squash Hearty Lentil Soup and Cucumber Onion Salad Week 3 Turkey and Wild Rice Soup and Spinach Salad with Mushrooms Sweet and Sour Pork Chicken Breasts with Raspberry Balsamic Glaze and Candied Walnut Salad Creamy Macaroni and Cheese Stuffed Peppers Week 4 Ham and White Bean Soup and Quick Creamy Cornbread Quick Tacos Spinach Pasta Shells Tuna with Tomatoes and Olives and Roasted Asparagus Turkey Lasagna Dessert of the Month Banana Chocolate Chip Bread

January

Week 1

Day 1

Sloppy Joes Corn Salad

Day 2

Spinach and Mushroom Pizza

Day 3

Tangy Apricot-Glazed Pork Tenderloin Lucky Black-Eyed Peas

Day 4

Peanut-Crusted Cod

Day 5

Tortellini Soup

January Week 1

Grocery List

Fresh Produce

Basil—1 small bunch

Bell peppers, green—3

Bell pepper, red—1

Cucumber, medium—1

Garlic—1 head

Mushrooms, sliced—1 pint

Onion, red—1 small

Onion, yellow or white—1

Salad greens/mix—8 cups

Spinach—1 large bunch

Tomato, medium—1

Meat, Poultry, & Fish

Beef, ground, 95% lean—1 pound

Cod fillets, 4 ounces each—4

Pork tenderloin—1

Turkey sausage, Italian, lean or reduced-fat—1 package

Grains, Bread, & Pasta

Hamburger buns, whole-wheat—6

Pizza crust, 12-inch, whole-wheat, prepackaged—1

Tortellini, cheese, whole-wheat—1 package

Dairy & Cheese

Eggs

Mozzarella cheese, part-skim, shredded—1/3 cup

Trans-fat-free margarine

Canned Goods & Sauces

Black-eyed peas, 15.5-ounce cans—2

Chicken broth, fat-free, low-sodium, 14.5-ounce cans—3

Preserves, apricot, sugar-free—1 jar

Tomato sauce, 8-ounce can—1

Tomatoes, diced, no-salt-added, 15-ounce cans—2

Frozen Foods

Corn—1 bag

Staples, Seasonings, & Baking Needs

Basil

Cayenne pepper

Crushed red pepper flakes

Flour, all-purpose

Ground black pepper

Mustard, yellow

Nonstick cooking spray

Olive oil

Oregano

Sage

Salt

Thyme

Vinegar, apple cider

Vinegar, balsamic

Worcestershire sauce

Miscellaneous

Peanuts, unsalted—small jar

Wine, red

Sloppy Joes

Makes: 6 servingsServing Size: 1 Sloppy JoePrep Time: 5 minutes

1 pound 95% lean ground beef

1/2 cup diced onions

2 garlic cloves, minced

1 8-ounce can tomato sauce

1/2 cup water

1 cup no-salt-added diced tomatoes (fresh or canned; if canned, drain juice)

1 Tbsp yellow mustard

2 Tbsp Worcestershire sauce

1/4 tsp salt (optional)

1/2 tsp ground black pepper

6 whole-wheat hamburger buns

1 In a large skillet, cook ground beef over medium-high heat for about 5 minutes. Drain fat.

2 Add onions and cook 3 minutes or until onions begin to turn clear. Add garlic and cook 1 more minute.

3 Add remaining ingredients except buns and simmer for 10 minutes.

4 Serve on whole-wheat buns.

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

Calories

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