The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

pie spice

      ____salt

      ____thyme

      Other

      ____angel food cake

      ____apple juice concentrate, frozen, unsweetened

      ____applesauce, unsweetened

      ____black olives, pitted

      ____canned pumpkin

      ____cereal, Kashi

      ____cereal, shredded wheat

      ____cherry pie filling, light

      ____cocoa powder

      ____crackers, animal

      ____crackers, round, reduced-fat, butter-flavor

      ____crackers, saltine

      ____cranberry sauce

      ____croutons, seasoned

      ____fruit cocktail, in light syrup, or fruit cups

      ____ginger snaps

      ____granola, low-fat

      ____peanut butter

      ____popcorn (light or no butter if microwave-style)

      ____poppy seeds

      ____preserves, sugar-free (any flavor)

      ____red pasta sauce, light

      ____salsa, chunky, no-added-salt

      ____stuffing mix

      ____tomato sauce, no-added-salt

      ____tortilla chips, baked

      ____vegetable juice

      ____water chestnuts

      Staples

      ____almond extract

      ____baking powder

      ____baking soda

      ____bouillon, beef, sodium-free

      ____bouillon, chicken, sodium-free

      ____corn syrup

      ____cornstarch

      ____lemon juice

      ____nonstick cooking spray

      ____old-fashioned oats, rolled

      ____sherry, cooking

      ____Smart Balance Omega oil

      ____Splenda

      ____Splenda Brown Sugar Blend

      ____vanilla extract

      ____vinegar, cider

      ____vinegar, white

      ____vinegar, white wine

      ____whole-wheat flour

      ____wine, dry, white

      ____yellow cornmeal

      RECIPES WINTER WEEK 2—Sunday

Whole-Wheat Pancakes or Waffles

      Serves 4 • Serving size: 2 pancakes or waffles

      1/2 cup rolled oats

      1/2 cup whole-wheat flour, sifted

      2 tsp baking powder

      2 Tbsp Splenda

      1/2 cup egg substitute, beaten well

      3/4 cup nonfat milk

      2 Tbsp Smart Balance Omega oil

      Nonstick cooking spray

      Stir together dry ingredients. Combine egg substitute, milk, and oil; stir into flour mixture. Cook on a griddle lightly coated with nonstick spray until golden brown, then turn. Can also be made in a waffle iron.

      Exchanges/Choices 1 1/2 Starch • 1 1/2 Fat

      Calories 185 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 265 mg Total Carbohydrate 22 g • Dietary Fiber 3 g • Sugars 3 g Protein 8 g

Pork Chops in Wine Sauce

      Serves 4 • Serving size: 1/4 recipe

      2 Tbsp whole-wheat flour

      Black pepper, to taste

      3/4 lb boneless sirloin pork chops (trimmed of visible fat)

      1 tsp Smart Balance margarine, melted

      3/4 cup dry white wine

      1/2 cup mushrooms

      1/2 cup fat-free half and half

      Combine whole-wheat flour and pepper. Lightly dredge pork chops in flour mixture. Heat margarine in a nonstick skillet; add pork and cook about 2 minutes on each side. Add wine; cook over medium heat, about 4–5 minutes. Remove chops and set aside to keep warm. Add mushrooms and half and half to skillet. Cook over low heat, stirring constantly, just until thickened. Return chops to pan, cook to reheat, and serve immediately.

      Exchanges/Choices 1/2 Carbohydrate • 2 Lean Meat

      Calories 135 • Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 45 mg Sodium 250 mg Total Carbohydrate 6 g • Dietary Fiber 1 g • Sugars 2 g Protein 16 g

Lemon-Apple Carrots

      Serves 4 • Serving size: 1/4 recipe

      1 tsp Smart Balance Light margarine

      4 cups carrots, coarsely grated

      2 Tbsp frozen unsweetened apple juice concentrate

      1 Tbsp lemon juice

      1 tsp poppy seeds

      In a nonstick skillet, melt the margarine. Add carrots, apple juice, and lemon juice and cook over medium heat for about 3 minutes or until the carrots are tender, stirring constantly. Sprinkle with poppy seeds just before serving.

      Exchanges/Choices 1/2 Fruit • 2 Vegetable

      Calories 70 • Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 85 mg Total Carbohydrate 15 g • Dietary Fiber 3 g • Sugars 9 g Protein 1 g

Grilled Haddock In Foil

      Serves 4 • Serving size: 1/4 recipe

      1 lb haddock filets

      Nonstick cooking spray

      2 carrots, pared and sliced (about 1 cup)

      1 medium onion, quartered and thinly sliced

      6 Tbsp water

      1 green bell pepper, sliced

      1/4 cup no-added-salt tomato sauce

      2 Tbsp Smart Balance Omega oil

      2 tsp minced parsley

      1/4 cup cooking sherry

      1. Cut fish crosswise into equal pieces with a serrated knife. Place each portion on separate 12-inch squares of heavy-duty foil lightly sprayed with nonstick cooking spray.

      2. In a small saucepan, combine carrots, onion, and water. Bring to a boil; reduce heat. Simmer, covered, for 15–20 minutes or until vegetables are tender. Drain. Top each fish portion with carrot-onion mixture and