Healthy Calendar Diabetic Cooking - Lara Rondinelli-Hamilton

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      Day 1

       Chopped BBQ Chicken Salad

      Day 2

       Spice-Rubbed Pork Chops Roasted Parmesan Zucchini

      Day 3

       Chicken, Mango, and Black Bean Lettuce Wraps

      Day 4

       Alfredo Orange Roughy and Rice

      Day 5

       Cream of Broccoli Soup Cheesy Breadsticks

      March Week 1

      Grocery List

      Fresh Produce

      Bell pepper, green, large—1

      Bell pepper, red, large—1

      Broccoli—2–3 heads

      Garlic—2 cloves

      Lettuce, butter (Bibb)—1 head

      Lettuce, romaine—1 head

      Mango—1

      Onion, red, medium—1

      Onion, red, small—1

      Pepper, jalapeño, medium—1

      Tomatoes—2

      Zucchini, large—2

      Meat, Poultry, & Fish

      Chicken breasts, boneless, skinless—2 pounds

      Orange roughy fillets, 4 ounces each—4

      Pork chops, bone-in, 5 ounces each—4

      Turkey bacon—5 slices

      Grains, Bread, & Pasta

      Breadsticks, refrigerated, ready-made in a can (12 breadsticks)—1 can

      Rice, brown—1 small bag

      Dairy & Cheese

      Cheese, cheddar, reduced-fat, shredded—1/2 cup

      Cheese, Parmesan—small block

      Half-and-half, fat-free—1 pint + 1 cup

      Canned Goods & Sauces

      Barbecue sauce—1/4 cup

      Beans, black, 15-ounce can—1

      Broth, chicken, fat-free, low-sodium, 14.5-ounce cans—3

      Salad dressing, Ranch, fat-free—1/2 cup

      Staples, Seasonings, & Baking Needs

      Black pepper, ground

      Cayenne pepper

      Chili powder

      Cornstarch

      Garlic salt

      Nonstick cooking spray

      Paprika

      Oil, olive

      Oregano

      Salt

      Splenda Sugar Blend

      Vinegar, red wine

      Miscellaneous

      Wine, white, dry

       Makes: 5 servingsServing Size: 2 cupsPrep Time: 20 minutes

      nonstick cooking spray

      1 pound boneless, skinless chicken breasts

      1/4 cup barbeque sauce

      5 slices turkey bacon, cooked crisp, chopped

      4 cups chopped red cabbage

      4 cups chopped romaine lettuce

      1/2 medium red onion (or 1 small), small dice

      1 large green bell pepper, small dice

      2 tomatoes, seeded and small dice

      1/2 tsp salt (optional)

      1/2 tsp ground black pepper

      1/2 cup fat-free Ranch salad dressing

      1 Preheat oven to 375°F.

      2 Coat a baking sheet with cooking spray. Line the sheet with chicken breast and brush each generously with barbeque sauce. Bake for 30 minutes or until internal temperature of chicken is 165°F. Set aside to cool.

      3 In a large salad bowl, toss together bacon, cabbage, lettuce, onion, bell pepper, tomatoes, salt, and pepper.

      4 Once chicken is cool, chop into small pieces and toss with the salad ingredients.

      5 Pour dressing over salad and toss gently to coat.

      Exchanges/Choices 1 Carbohydrate • 2 Vegetable • 2 Lean Meat

      Calories 215 Calories from Fat 45

      Total Fat 5.0g Saturated Fat 1.3g Trans Fat 0.0g Cholesterol 50mg Sodium 595mg Potassium 685mg Total Carbohydrate 24g Dietary Fiber 4g Sugars 11g Protein 20g Phosphorus 235mg

      Chef’s Tip

      If you want to eat this salad over a couple of days, leave the dressing off and keep in an airtight container. Dress the salad as needed. This recipe works great with leftover chicken from the grill!

       Makes: 4 servingsServing Size: 1 pork chopPrep Time: 5 minutes

      1 Tbsp dried oregano

      2 Tbsp paprika

      1 tsp cayenne pepper

      1 tsp chili powder

      1/2 tsp salt (optional)

      1/2 tsp ground black pepper

      4 5-ounce bone-in pork chops

       nonstick cooking spray

      1 In a small bowl, combine the first six ingredients and stir well.

      2 Rub one side of each pork chop well with spice mixture.

      3 Coat a large nonstick skillet with cooking spray. Over medium-high heat, place each chop spice side down and cook for four minutes on each side or until done.

      Exchanges/Choices 3 Lean Meat

      Calories 155 Calories from Fat 55

      Total Fat 6.0g Saturated Fat 2.3g Trans Fat 0.0g Cholesterol 60mg Sodium 50mg Potassium 365mg Total Carbohydrate 3g Dietary Fiber 2g Sugars 0g Protein 21g Phosphorus 140mg

      Chef’s Tip

      To make these pork chops even spicier, add 1/2 tsp crushed red pepper flakes to the rub.