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Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton
Читать онлайн.Название Healthy Calendar Diabetic Cooking
Год выпуска 0
isbn 9781580405348
Автор произведения Lara Rondinelli-Hamilton
Жанр Спорт, фитнес
Издательство Ingram
Chef’s Tip
These muffins are perfect for the holiday season because the bits of red and green pepper make them look very festive.
February
Week 3
Day 1
Lemon Herb Tilapia with Zucchini
Day 2
Broiled BBQ Chicken Sugar Snap Peas
Day 3
Day 4
Marinated Flank Steak Garlic and Herb-Mashed Parsnips
Day 5
February Week 3
Grocery List
Fresh Produce
Bell pepper, yellow or orange—1
Cilantro—1 bunch
Garlic—1 large head
Limes—4
Onions, yellow or white—3
Parsley—1 small bunch
Parsnips, medium—8
Sugar snap peas, whole—3 cups
Tarragon—1 small bunch
Zucchini—2 small
Meat, Poultry, & Fish
Chicken breast halves, bone in, skin removed—1 3/4 pounds
Chicken breasts, boneless, skinless—1 pound
Flank steak—1 pound
Tilapia fillets, 4 ounces each—4
Turkey, ground, 93% lean—3/4 pound
Grains, Bread, & Pasta
Oats, old-fashioned—1/2 cup
Quinoa—1/2 cup
Dairy & Cheese
Egg
Margarine, trans-fat-free
Milk, fat-free
Canned Goods & Sauces
Barbecue sauce, low-sodium—1 small bottle (3/4 cup)
Broth, chicken, fat-free, low-sodium, 14.5-ounce can—1
Salsa—3/4 cup
Soy sauce, lite
Staples, Seasonings, & Baking Needs
Basil
Black pepper, ground
Cornstarch
Nonstick cooking spray
Oil, olive
Oregano
Paprika
Salt
Sesame seeds
Tarragon
Thyme
Miscellaneous
Lemon juice—1 small bottle
Lemon Herb Tilapia with Zucchini
Makes: 4 servingsServing Size: 1 tilapia fillet and 1/2 cup zucchiniPrep Time: 25 minutes 1/2 cup lemon juice 3 garlic cloves, minced 1 tsp dried basil 1 tsp dried tarragon 1 tsp dried oregano 1 tsp dried thyme 4 4-ounce tilapia fillets nonstick cooking spray 2 small zucchini, thinly sliced lengthwise 1 Tbsp trans-fat-free margarine 1/4 tsp salt (optional) 1/4 tsp ground black pepper
1 Preheat oven to 400°F. Combine lemon juice, garlic, and herbs in a medium bowl. Add fish, cover, and marinate in the refrigerator for 15 minutes.
2 Remove fish from marinade (reserve the marinade). Spray a 12 × 12-inch sheet of aluminum foil with cooking spray.
3 Place 2 fillets of fish on the sheet of aluminum foil. Top with half of zucchini. Repeat layering with another layer of fish, then remaining zucchini.
4 Sprinkle chunks of margarine over the top of fish and drizzle 1/4 cup of the marinade over the top. Sprinkle with salt and pepper.
5 Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.
Exchanges/Choices 1 Vegetable • 3 Lean Meat
Calories 150 Calories from Fat 45
Total Fat 5.0g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 50mg Sodium 85mg Potassium 535mg Total Carbohydrate 5g Dietary Fiber 1g Sugars 2g Protein 23g Phosphorus 205mg
Chef’s Tip
Cooking with aluminum foil (packet cooking) is a quick, easy, and low-fat method.
Makes: 4 servingsServing Size: 1 chicken breast halfPrep Time: 5 minutes
1 3/4 pounds chicken breast halves, bone in, skin removed
1/2 tsp ground black pepper
3/4 cup bottled low-sodium barbecue sauce (reserve 1/4 cup)
1 Preheat oven broiler. Season all sides of each chicken breast with black pepper. Place chicken breast side down in broiler for 10 minutes. Turn chicken over and coat well with 1/2 cup of sauce. Broil for 5 more minutes.
2 Remove chicken from broiler and coat with remaining 1/4 cup of sauce.
Exchanges/Choices 1 1/2 Carbohydrate • 4 Lean Meat
Calories 265 Calories from Fat 35
Total Fat 4.0g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 90mg Sodium 440mg Potassium 385mg Total Carbohydrate 23g Dietary Fiber 0g Sugars 18g Protein 33g Phosphorus 250mg
Chef’s Tip
This barbecued chicken couldn’t be easier—try it outside on the grill in the summer, too!
Makes: 6 servingsServing Size: 1/2 cupPrep Time: 1 minute
1/2 tsp olive oil
3 cups whole sugar snap peas, washed and dried
1 tsp sesame seeds
1 tsp lite soy sauce
1 Add oil to a medium nonstick skillet over medium-high heat.