The Ultimate Diabetes Meal Planner. Jaynie F. Higgins
oz fat-free cheddar cheese slices, diced
1 1/2 oz reduced-fat shredded sharp cheddar cheese
4 oz water chestnuts sliced, drained
5 Tbsp green onions, sliced
4 romaine lettuce leaves
In a large bowl, combine mayonnaise, mustard, basil, and pepper until blended. Stir in peas, cheese, water chestnuts, and green onions until well coated. Cover and chill at least 2 hours. To serve, spoon onto romaine leaves.
Exchanges/Choices 1 Starch • 1 Lean Meat • 1 Fat
Calories 170 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 1.4 g • Trans Fat 0.0 g Cholesterol 10 mg Sodium 460 mg Total Carbohydrate 17 g • Dietary Fiber 6 g • Sugars 7 g Protein 11 g
Serves 4 • Serving size: 1/4 recipe
1 medium onion, chopped
1 tsp Smart Balance Omega oil
1 tsp minced garlic
1 tsp minced thyme
1/4 tsp ground black pepper
2 cups russet potatoes, peeled and sliced 1/8-inch thick
1 cup nonfat milk
2 bay leaves
2 Tbsp cornstarch
1 Tbsp water
3 Tbsp fat-free cream cheese
2 Tbsp reduced-fat Parmesan cheese
1. Adjust an oven rack to the middle position and preheat the oven to 450°F. Combine the onion and oil in a large pot. Cover and cook over medium-low heat, stirring occasionally, until the onion is softened, 8–10 minutes. Stir in the garlic, thyme, and pepper; cook until fragrant, about 1 minute.
2. Add the potatoes, milk, and bay leaves and bring to a simmer. Cover, reduce heat to low, and simmer until partially tender, about 10 minutes. Discard the bay leaves. Whisk the cornstarch and water together and add to the pot; bring to a simmer. Remove from heat and stir in the cream cheese and 1 Tbsp Parmesan cheese, being careful not to break up the potatoes.
3. Transfer the mixture to an 8-inch square baking dish and sprinkle with the remaining Parmesan. Cover the dish with foil and bake for 20 minutes. Uncover and continue to bake until the potatoes are completely tender. Let cool for 10 minutes before serving.
Exchanges/Choices 1 Starch • 1/2 Fat-Free Milk • 1 Vegetable
Calories 160 • Calories from Fat 20 Total Fat 2.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 185 mg Total Carbohydrate 29 g • Dietary Fiber 2 g • Sugars 6 g Protein 6 g
Sautéed Zucchini and Red Peppers
Serves 4 • Serving size: 1/4 recipe
2 medium red bell peppers, seeded and cut into 1/2-inch strips
2 medium zucchini, cut into 1/2-inch strips
1 clove garlic, minced
2 Tbsp Smart Balance Omega oil
Black pepper, to taste
2 Tbsp minced parsley
In a large skillet over medium heat, sauté peppers, zucchini, and garlic in oil until zucchini is golden. Season with pepper and parsley. Serve hot.
Exchanges/Choices 2 Vegetable • 1 Fat
Calories 95 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 15 mg Total Carbohydrate 8 g • Dietary Fiber 3 g • Sugars 5 g Protein 2 g
Serves 12 • Serving size: 1 slice
1/4 cup Smart Balance Light margarine
1/2 cup unsweetened applesauce
1 3/4 cups Splenda
3 egg whites
1 tsp pure vanilla extract
1/2 cup fat-free buttermilk
2 1/2 cup whole-wheat flour
1/2 tsp salt
4 Tbsp cocoa powder
1 tsp baking soda
1/2 tsp ground cinnamon
2 cups fresh zucchini grated with skin (about 1 medium)
Nonstick cooking spray
1. Preheat oven 350°F.
2. Mix margarine, applesauce, and Splenda together. Add egg whites and beat well. Add vanilla and buttermilk. Blend well.
3. Sift together flour, salt, cocoa powder, baking soda, and cinnamon.
4. Blend together wet and dry ingredients. Fold in grated zucchini. Spray a 9 13-inch glass baking dish with nonstick cooking spray. Pour mixture into baking dish. Bake for 60 minutes.
Exchanges/Choices 1 1/2 Carbohydrate • 1/2 Fat
Calories 140 • Calories from Fat 20 Total Fat 2.5 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 175 mg Total Carbohydrate 25 g • Dietary Fiber 4 g • Sugars 5 g Protein 6 g
RECIPES WINTER WEEK 2—Saturday
Serves 4 • Serving size: 1 sandwich
1 lb 96% lean ground beef
1/2 cup chopped onions
6 Tbsp diced celery
1/4 cup green bell peppers, chopped
1 (8-oz) can no-added-salt tomato sauce
1 Tbsp Worcestershire sauce
1 tsp black pepper
Brown ground beef and thoroughly drain. Add onions, celery, and green pepper. Cook over medium heat for 5 minutes; then add tomato sauce, Worcestershire sauce, and pepper. Turn heat to low and simmer for 10–15 minutes. Spoon onto buns to serve.
Exchanges/Choices 2 Vegetable • 3 Lean Meat
Calories 175 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 2.0 g • Trans Fat 0.3 g Cholesterol 60 mg Sodium 155 mg Total Carbohydrate 8 g • Dietary Fiber 1 g • Sugars 5 g Protein 25 g
Serves 4 • Serving size: 1/4 serving
2 cups vanilla fat-free yogurt
1/2 cup unsweetened applesauce
4 tsp Splenda
2 tsp ground cinnamon
Spoon 1/2 cup yogurt into each of four dessert dishes. Top each with 2 Tbsp applesauce, 1 tsp Splenda, and 1/2 tsp cinnamon.
Exchanges/Choices 1 Carbohydrate
Calories 90 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.0 g • Trans