Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Fiber 1g Sugars 2g Protein 5g Phosphorus 170mg

      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

       Salsa Turkey Meatloaf

      Day 4

       Marinated Flank Steak Garlic and Herb-Mashed Parsnips

      Day 5

       Spanish Chicken with Quinoa

      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.

Broiled BBQ Chicken

       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!

Sugar Snap Peas

       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.