Healthy Calendar Diabetic Cooking - Lara Rondinelli-Hamilton

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cooking spray

      2 large zucchini, sliced into 2-inch wedges

      2 tsp olive oil

      1/2 tsp garlic salt (optional)

      3 Tbsp freshly grated Parmesan cheese

      1 Preheat oven to 450°F. Coat a roasting pan with cooking spray.

      2 Place zucchini in pan. Drizzle olive oil over zucchini and sprinkle evenly with garlic salt and Parmesan cheese.

      3 Roast for about 20 minutes.

      Exchanges/Choices 1 Vegetable • 1/2 Fat

      Calories 45 Calories from Fat 20

      Total Fat 2.5g Saturated Fat 0.7g Trans Fat 0.0g Cholesterol 0mg Sodium 55mg Potassium 340mg Total Carbohydrate 4g Dietary Fiber 1g Sugars 2g Protein 3g Phosphorus 70mg

      Chef’s Tip

      Roasting vegetables enhances their flavor quickly, making the flavor more concentrated and sweet.

       Makes: 5 servingsServing Size: 2/3 cup or two lettuce wrapsPrep Time: 10 minutes

      1 pound boneless, skinless chicken breasts, cooked and chopped

      1 15.5-ounce can black beans, rinsed and drained

      1 mango, peeled, diced, and pitted, juice reserved (1 Tbsp of juice)

      1/2 small red onion, diced

      1 medium jalapeño pepper, seeded and minced

      1 large red bell pepper, seeded and diced

      2 Tbsp red wine vinegar

      1 Tbsp olive oil

      1 tsp Splenda Sugar Blend

      10 butter (Bibb) lettuce leaves, washed and dried

      1 Combine all ingredients in a medium bowl except lettuce. Refrigerate for at least 1 hour, or up to a day to marinate.

      2 Fill each lettuce leaf with 1/3 cup of salad mixture and fold over to make a wrap. Repeat for remaining lettuce leaves.

      Exchanges/Choices 1/2 Starch • 1/2 Fruit • 1 Vegetable • 3 Lean Meat

      Calories 240 Calories from Fat 45

      Total Fat 5.0g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 50mg Sodium 110mg Potassium 560mg Total Carbohydrate 23g Dietary Fiber 6g Sugars 10g Protein 24g Phosphorus 235mg

      Chef’s Tip

      Be careful when cutting the jalapeño peppers. The seeds and veins inside the peppers are where the heat resides. Consider wearing gloves during this step and be careful not to touch your face or eyes when handling hot peppers. If jalapeños are too hot for you, substitute with a green bell pepper.

       Makes: 4 servingsServing Size: 1 fillet and 1/2 cup ricePrep Time: 5 minutes

      nonstick cooking spray

      4 4-ounce orange roughy fillets

      2 garlic cloves, minced

      1/2 cup dry white wine

      1 pint fat-free half-and-half

      1/2 cup freshly grated Parmesan cheese

      1/2 tsp salt (optional)

      1/8 tsp ground black pepper

      2 cups cooked brown rice

      1 Coat a large sauté pan with cooking spray. Over medium-high heat, sear fish on both sides about 2 minutes.

      2 Remove fish from pan and set aside. Spray pan again with cooking spray; add garlic. Cook for about 30 seconds; do not let it brown.

      3 Add wine; cook until liquid evaporates by half. Add half-and-half and Parmesan cheese; simmer for about 4 minutes.

      4 Add fish back to pan and add salt and pepper. Simmer for 2 more minutes.

      5 Serve over brown rice.

      Exchanges/Choices 1 1/2 Starch • 1 Fat-Free Milk • 2 Lean Meat

      Calories 315 Calories from Fat 55

      Total Fat 6.0g Saturated Fat 2.7g Trans Fat 0.0g Cholesterol 85mg Sodium 325mg Potassium 465mg Total Carbohydrate 34g Dietary Fiber 2g Sugars 6g Protein 29g Phosphorus 415mg

      Chef’s Tip

      Steamed asparagus would be a great addition to this meal.

       Makes: 8 servingsServing Size: 1 cupPrep Time: 10 minutes

      4 cups broccoli florets

      1 Tbsp olive oil

      1 cup finely diced onion

      3 14.5-ounce cans fat-free, low-sodium chicken broth

      2 Tbsp cornstarch

      1 cup fat-free half-and-half

      3/4 tsp salt (optional)

      1/2 tsp ground black pepper

      1 Coarsely chop broccoli florets in food processor or chopper.

      2 Heat oil in a large soup pot over medium-high heat. Add broccoli and onions and cook for 3 minutes.

      3 Add broth and bring to a boil. Reduce heat and simmer for 15 minutes or until broccoli and onions are soft.

      4 In a small bowl, combine the cornstarch and half-and-half and whisk. Add this mixture (called a slurry) to the soup and bring back to a boil.

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