Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Makes: 9 servingsServing Size: 1 cupPrep Time: 20 minutes

      nonstick cooking spray

      14 ounces lean smoked precooked turkey sausage (kielbasa), sliced

      1 cup diced celery

      1 medium onion, diced

      1 carrot, diced

      3 cups water

      1 14.5-ounce can fat-free, low-sodium chicken broth

      2 14.5-ounce cans no-salt-added diced tomatoes

      1 cup dried lentils

      1/2 tsp salt (optional)

      1 tsp ground black pepper

      1 bay leaf

      1 Coat a large soup pot with cooking spray. Over medium-high heat, sauté sausage until lightly browned. Remove from pan.

      2 Add celery, onion, and carrots to pot and sauté over medium-high heat for about 4 minutes.

      3 Add the sausage and all remaining ingredients. Bring to a boil; reduce heat and simmer for 1 hour.

      4 Remove bay leaf and serve.

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

      Calories 175 Calories from Fat 25 Total Fat 3.0g Saturated Fat 1.2g Trans Fat 0.0g Cholesterol 30mg Sodium 605mg Potassium 580mg Total Carbohydrate 21g Dietary Fiber 6g Sugars 5g Protein 14g Phosphorus 215mg

      Dietitian’s Tip

      Lentils, along with all legumes, contain both carbohydrate and protein and are an excellent source of fiber.

Cucumber Onion Salad

       Makes: 5 servingsServing Size: 1/5 recipePrep Time: 5 minutes

      1/2 cup fat-free plain yogurt

      1/4 cup light sour cream

      1 Tbsp minced fresh dill

      1/2 tsp garlic salt

      1 1/2 Tbsp white wine vinegar

      1/4 tsp ground black pepper

      1 packet sugar substitute

      2 large cucumbers, peeled and thinly sliced

      1 medium onion, thinly sliced

      1 In a medium bowl, whisk together all ingredients except cucumber and onion.

      2 Add cucumber and onion and toss to coat well. Serve chilled.

      Exchanges/Choices 2 Vegetable

      Calories 55 Calories from Fat 15 Total Fat 1.5g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 5mg Sodium 160mg Potassium 270mg Total Carbohydrate 8g Dietary Fiber 1g Sugars 5g Protein 3g Phosphorus 85mg

      Chef’s Tip

      Dill has a distinctive flavor that may be too strong for some people. If you don’t care for dill, just leave it out.

      January

      Week 3

      Day 1

       Turkey and Wild Rice Soup Spinach Salad with Mushrooms

      Day 2

       Sweet and Sour Pork

      Day 3

       Chicken Breasts with Raspberry Balsamic Glaze Candied Walnut Salad

      Day 4

       Creamy Macaroni and Cheese

      Day 5

       Stuffed Peppers

      January Week 3

      Grocery List

      Fresh Produce

      Bell peppers, green—7

      Carrots, medium—2

      Celery—1 stalk

      Salad greens, field, mixed—4 cups

      Garlic—1 head

      Mushrooms—1 pint

      Onions, yellow or white—2

      Spinach, baby—10-ounce bag

      Meat, Poultry, & Fish

      Beef, ground, 95% lean—1 pound

      Chicken breasts, boneless, skinless, 4 ounces each—4

      Pork chops, center-cut, boneless—1 pound

      Turkey breast, roasted—2 cups

      Grains, Bread, & Pasta

      Elbow macaroni, whole-wheat—1 box (8 ounces)

      Quinoa—1 small box or bag

      Rice, wild and long-grain—1 box or bag

      Dairy & Cheese

      Cheese, cheddar, 75% reduced-fat, shredded—1 bag or block

      Margarine, trans-fat-free

      Milk, fat-free

      Milk, fat-free, evaporated—1/2 cup

      Canned Goods & Sauces

      Broth, chicken, fat-free, reduced-sodium, 14.5-ounce cans—4

      Hot pepper sauce

      Sweet-and-sour sauce—1 jar

      Pineapple, chunks, packed in juice—1 can

      Preserves, raspberry, seedless, sugar-free—1 jar

      Tomatoes, diced, no-salt-added, 14.5-ounce cans—2

      Staples, Seasonings, & Baking Needs

      Bay leaves

      Black pepper, ground

      Flour, all-purpose

      Mustard, Dijon

      Nonstick cooking spray

      Oil, canola

      Oil, olive

      Salt

      Splenda Brown Sugar Blend

      Thyme

      Vinegar, balsamic

      Vinegar, red wine

      Miscellaneous

      Salad dressing, Ranch, light—1 bottle

      Sunflower seeds—1 small package

      Walnuts—1 small package

Turkey and Wild Rice Soup

       Makes: 7 servingsServing Size: 1 cupPrep Time: 15 minutes

      2 tsp trans-fat-free margarine

      1 cup finely diced carrot

      1 cup finely diced onion

      1/2 cup finely diced celery

      1