Healthy Calendar Diabetic Cooking - Lara Rondinelli-Hamilton

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olive

      Oregano

      Salt

      Vinegar, balsamic

      Vinegar, red wine

      Miscellaneous

      Wine, white

       Makes: 4 servingsServing Size: 1 steakPrep Time: 5 minutes

      4 4-ounce beef tenderloin steaks

      1/2 tsp salt (optional)

      1 tsp ground black pepper

      nonstick cooking spray

      1 Preheat oven to 400°F. Trim visible fat from sides of meat. Season both sides of meat with salt and pepper.

      2 Coat a large sauté pan with cooking spray. Over high heat, sear meat on both sides about 1 minute. Place steaks in baking pan.

      3 Bake in oven for 15 minutes. Turn once halfway through baking.

      Exchanges/Choices 3 Lean Meat

      Calories 140 Calories from Fat 55

      Total Fat 6.0g Saturated Fat 2.2g Trans Fat 0.0g Cholesterol 60mg Sodium 45mg Potassium 270mg Total Carbohydrate 0g Dietary Fiber 0g Sugars 0g Protein 21g Phosphorus 165mg

      Chef’s Tip

      After you remove the steaks from the oven, let them sit for 5 minutes before you cut them. This will allow the juices to redistribute themselves, providing maximum flavor!

       Makes: 6 servingsServing Size: 2/3 cupPrep Time: 15 minutes

      6 medium russet potatoes

      1 medium yellow onion, cut into thin strips

      nonstick cooking spray

      1/4 tsp salt (optional)

      1/4 tsp ground black pepper

      1 cup fat-free half-and-half

      1/2 cup shredded, reduced-fat sharp cheddar cheese, divided

      1 Preheat oven to 400°F. Peel potatoes and slice into thin rounds.

      2 Coat a large nonstick skillet with cooking spray and sauté onions and potatoes over medium-high heat until the onions turn clear.

      3 Spray a pie pan or 8-inch round cake pan with cooking spray.

      4 Place a thick layer (about half) of the potatoes and onions in the bottom of pan.

      5 Add salt and pepper to half-and-half. Pour 1/2 cup of the half-and half over the potatoes. Sprinkle 1/4 cup of the cheese on top.

      6 Add the remaining potatoes and pour 1/2 cup half-and-half over the potatoes and top with remaining cheese.

      7 Bake for 40 minutes or until potatoes are soft.

      Exchanges/Choices 2 Starch

      Calories 160 Calories from Fat 20

      Total Fat 2.5g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 5mg Sodium 120mg Potassium 550mg Total Carbohydrate 29g Dietary Fiber 2g Sugars 5g Protein 6g Phosphorus 175mg

      Dietitian’s Tip

      Try fat-free half-and-half in any recipe where you want creaminess without added fat.

turkeywrap.jpg

       Makes: 4 servingsServing Size: 1 wrapPrep Time: 25 minutes

      1/2 avocado

      3 Tbsp fat-free plain yogurt

      1/4 tsp chili powder

      2 cups chopped lettuce

      2 small tomatoes, seeded and finely diced

      4 large low-carb tortillas (18 grams carb and 12 grams fiber each)

      12 ounces thinly sliced no-added-salt deli turkey

      1 cucumber, thinly sliced

      1 In a small bowl, mash the avocado with a fork. Add yogurt and chili powder to avocado and mix well.

      2 In a medium bowl, toss lettuce and tomato together.

      3 Spread 1 1/2 Tbsp of avocado on tortillas. Add 3 ounces turkey, 1/4 lettuce and tomato mixture, and 5 slices cucumber to tortillas.

      4 Fold in the left and right side of the tortillas until the edges are about 1 inch apart and then roll from the top down. Repeat this process for remaining 3 wraps.

      Exchanges/Choices 1 Starch • 1 Vegetable • 3 Lean Meat

      Calories 245 Calories from Fat 65

      Total Fat 7.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 45mg Sodium 395mg Potassium 660mg Total Carbohydrate 29g Dietary Fiber 15g Sugars 8g Protein 31g Phosphorus 380mg

      Dietitian’s Tip

      Avocados are a good source of potassium, a mineral that helps the body’s fluids stay in balance.

       Makes: 6 servingsServing Size: 1 cupPrep Time: 20 minutes

      Dressing 1/4 cup red wine vinegar 2 tsp olive oil 1/4 tsp dried basil 1/4 tsp salt (optional) 1/4 tsp ground black pepper

      Salad 5 ounces uncooked whole-wheat rotini pasta (about 2 cups) 1 cup fresh or frozen peas 1 cup finely diced carrot 1 green bell pepper, finely diced 1 tomato, seeded and finely diced

      1 In a small bowl, whisk together all the dressing ingredients; set aside.

      2 Cook pasta according to package directions, omitting salt. Drain pasta in colander and run under cold water for a few minutes to cool.

      3 In a medium bowl, toss together pasta, peas, carrots, peppers, and tomatoes.

      4 Drizzle dressing over the salad and toss again to coat.

      Exchanges/Choices 1 1/2 Starch • 1 Vegetable

      Calories 140 Calories from Fat 20

      Total Fat 2.0g Saturated Fat 0.3g Trans Fat 0.0g Cholesterol 0mg Sodium 45mg Potassium 225mg Total Carbohydrate 24g Dietary Fiber 5g Sugars 4g Protein 6g Phosphorus 90mg

      Dietitian’s Tip

      Feel free to add cooked chicken or shrimp to this dish for protein. Most green, deep yellow, and orange vegetables are great sources of vitamin A, which is important for healthy skin and eyes.

       Makes: 6 servingsServing Size: about 2 cupsPrep Time: 15 minutes

      9 ounces uncooked whole-wheat penne pasta

      nonstick

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