The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

the tomato sauce, oil, sherry, and parsley and mix well.

      4. Leaving foil partially open, make a deep fold in each square of foil to hold food and sauce securely, then spoon the sauce over fish and vegetables. Place open packets on a grill. Cook for 25 minutes or until fish flakes easily with a fork.

      Exchanges/Choices 2 Vegetable • 3 Lean Meat • 1/2 Fat

      Calories 210 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 110 mg Total Carbohydrate 11 g • Dietary Fiber 3 g • Sugars 6 g Protein 22 g

Parmesan Potatoes

      Serves 4 • Serving size: 1/4 recipe

      2 Tbsp Smart Balance Light margarine, melted

      12 reduced-fat butter-flavored crackers, crushed

      3 Tbsp reduced-fat grated Parmesan cheese

      1 tsp garlic powder

      1 tsp paprika

      1 tsp pepper

      2 cups potatoes, unpeeled and thinly sliced

      Combine melted margarine, crushed crackers, cheese, garlic powder, paprika, and pepper in a medium bowl; add potato slices, tossing gently to coat. Arrange coated potato slices in a 9-inch microwave-safe pie plate, sprinkle with remaining crumb mixture. Cover with wax paper and microwave on high power for 7–8 minutes or until potatoes are tender, rotating pie plate a half-turn after 2 minutes.

      Exchanges/Choices 2 Starch • 1/2 Fat

      Calories 160 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 235 mg Total Carbohydrate 26 g • Dietary Fiber 2 g • Sugars 1 g Protein 4 g

Cherry Crisp Dessert

      Serves 8 • Serving size: 1/8 recipe

      1 (20-oz) can light cherry pie filling

      3/8 tsp almond extract

      3 1/2 Tbsp Smart Balance margarine, melted

      2 cups rolled oats, dry

      1/4 cup Splenda

      Place pie filling and almond extract in a baking dish that has sides about 2 inches high. Stir until blended; set aside. Place melted margarine in a small bowl; add oats and Splenda. Stir until well mixed. Spoon mixture evenly over pie filling. Bake at 350°F for about 30 minutes. Serve warm.

      Exchanges/Choices 2 Carbohydrate • 1 Fat

      Calories 165 • Calories from Fat 45 Total Fat 5 g • Saturated Fat 1.3 g • Trans Fat 0 g Cholesterol 0 mg Sodium 55 mg Total Carbohydrate 27 g • Dietary Fiber 3 g • Sugars 13 g Protein 4 g

      RECIPES WINTER WEEK 2—Monday

Chicken Gazpacho Salad

      Serves 4 • Serving size: 1/4 recipe

      1 lb boneless, skinless chicken breast (trimmed of visible fat)

      4 oz pasta

      3/4 cup chopped cucumber

      3/4 cup chopped red or yellow bell pepper

      3/4 cup diced tomato

      3/4 cup vegetable juice

      1/4 cup lemon juice

      1 clove garlic, minced

      Place chicken breasts in boiling water and thoroughly cook; then transfer chicken to the refrigerator to cool while preparing the other ingredients. Cook pasta according to package directions; drain. When the chicken has cooled to the touch, cut it into small cubes. Mix the pasta with the chicken and remaining ingredients. Serve warm or chilled.

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

      Calories 265 • Calories from Fat 30 Total Fat 3.5 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 200 mg Total Carbohydrate 29 g • Dietary Fiber 3 g • Sugars 6 g Protein 29 g

Ground Beef Stroganoff

      Serves 4 • Serving size: 1/4 recipe

      4 oz whole-wheat noodles

      1 lb 96% lean ground beef

      1 medium onion, chopped

      2 cups water

      1 Tbsp sodium-free beef bouillon

      1/2 cup fat-free sour cream

      1 cup mushrooms, sliced

      1/4 tsp pepper

      1/2 cup plain fat-free yogurt

      Cook noodles according to package directions. In a saucepan, cook the ground beef and the onion. Drain fat. Combine water and bouillon to make a broth; add to the saucepan. Add sour cream, mushrooms, and pepper. Heat to boiling and then lower heat. Simmer uncovered, stirring frequently, for 5 minutes. Stir in yogurt, reheat, and serve hot.

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

      Calories 295 • Calories from Fat 45 Total Fat 5.0 g • Saturated Fat 2.2 g • Trans Fat 0.3 g Cholesterol 65 mg Sodium 135 mg Total Carbohydrate 30 g • Dietary Fiber 4 g • Sugars 6 g Protein 32 g

Strawberry Whip Parfaits

      Serves 4 • Serving size: 1/4 recipe

      2 cups sliced strawberries

      2 cups fat-free whipped topping

      4 (1-oz) slices angel food cake

      Place sliced strawberries in an electric blender. Cover and blend until smooth, stopping once to scrape the sides. Fold strawberry puree into whipped topping. Tear angel food cake into pieces and fold into strawberry mixture. Spoon into parfait glasses, cover, and serve chilled.

      Exchanges/Choices 2 Carbohydrate

      Calories 125 • Calories from Fat 15 Total Fat 1.5 g • Saturated Fat 0.6 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 160 mg Total Carbohydrate 27 g • Dietary Fiber 2 g • Sugars 16 g Protein 3 g

      RECIPES WINTER WEEK 2—Tuesday

Whole-Wheat Cornmeal Muffin

      Serves 8 • Serving size: 1 muffin

      2/3 cup yellow cornmeal

      2/3 cup whole-wheat flour

      1 Tbsp Splenda

      2 tsp baking powder

      2/3 cup nonfat milk

      1/4 cup egg substitute

      2 Tbsp Smart Balance Omega oil

      Preheat oven to 400°F. Place paper liners in muffin trays. Thoroughly mix dry ingredients. Combine milk, egg substitute, and oil; add to dry ingredients. Stir until dry ingredients are just moistened. Batter will be lumpy. Fill muffin tins 2/3 full. Bake until slightly browned, about 20 minutes.

      Exchanges/Choices