The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

1 Fat

      Calories 120 • Calories from Fat 35 Total Fat 4.0 g • Saturated Fat 0.3 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 115 mg Total Carbohydrate 18 g • Dietary Fiber 2 g • Sugars 1 g Protein 4 g

Chilled Cauliflower Salad

      Serves 4 • Serving size: 1/4 recipe

      1 medium cauliflower head, broken into florets

      2 medium tomatoes, cut into wedges

      2 Tbsp Smart Balance Omega oil

      3 Tbsp white wine vinegar

      3 Tbsp black pitted olives, sliced

      3 Tbsp sweet pickle relish

      1/2 tsp Splenda

      1 tsp paprika

      1/2 tsp black pepper

      4 lettuce leaves

      1. In a covered saucepan, cook cauliflower in small amount of boiling water, 9–10 minutes or until crisp-tender. Drain. In large bowl, combine the cooked cauliflower and tomato wedges.

      2. Combine the oil, vinegar, olives, relish, Splenda, paprika, and pepper. Mix well. Pour dressing over cauliflower and tomatoes. Cover and refrigerate 24 hours, stirring occasionally. To serve, lift vegetables from dressing with slotted spoon; place in a lettuce-lined bowl.

      Exchanges/Choices 3 Vegetable • 1 Fat

      Calories 125 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 160 mg Total Carbohydrate 16 g • Dietary Fiber 5 g • Sugars 9 g Protein 4 g

Stir-Fry Chicken and Vegetables

      Serves 4 • Serving size: 1/4 recipe

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

      1 egg white

      3 tsp cornstarch

      6 oz bean sprouts, rinsed

      1 celery stalk, thinly sliced

      1 medium tomato, cut into wedges

      2/3 red or green bell pepper, quartered and cut into 1/2-inch pieces

      6 Tbsp water chestnuts, sliced

      4 green onions, sliced into 1/2-inch pieces

      3 Tbsp Worcestershire sauce

      2 Tbsp cooking sherry

      2 Tbsp Smart Balance Omega oil

      Fresh ground pepper, to taste

      1. Slice chicken breasts diagonally into 1/4-inch slices.

      2. In a small bowl, combine egg white and 2 tsp cornstarch. Add chicken slices; set aside.

      3. Drain bean sprouts; place in a bowl. Add celery, tomato wedges, and bell pepper; combine and set aside.

      4. Place water chestnuts and green onions in a small bowl; add Worcestershire sauce, remaining 1 tsp cornstarch, and sherry.

      5. Heat 1 Tbsp oil over high heat in a nonstick or heavy skillet. Add chicken and stir-fry until it loses its pink color, stirring constantly. Remove and set aside. Add 1 Tbsp oil to skillet; add bowl with bean sprouts, celery, tomatoes, and bell pepper; stir-fry for 3–4 minutes or until crisp-tender. Add water chestnuts and onions. Stir-fry for 1 minute; add chicken and stir-fry until heated through. Add pepper to taste.

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

      Calories 255 • Calories from Fat 90 Total Fat 10.0 g • Saturated Fat 1.3 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 240 mg Total Carbohydrate 13 g • Dietary Fiber 3 g • Sugars 7 g Protein 28 g

      RECIPES WINTER WEEK 2—Wednesday

Open-Faced Chicken and Almond Sandwich

      Serves 4 • Serving size: 1 sandwich

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

      1/3 cup canola mayonnaise

      1/4 cup toasted slivered almonds

      1 celery stalk, thinly sliced

      1 green onion (with top), thinly sliced

      1 medium tomato, sliced

      2 whole-wheat English muffins, split and toasted

      Boil chicken in water until thoroughly cooked; then transfer to refrigerator to chill. When chicken has cooled, dice and mix with mayonnaise, almonds, celery, and onion. Arrange tomato slices on muffin halves. Spoon chicken onto tomato and serve.

      Exchanges/Choices 1 Starch • 4 Lean Meat • 1 Fat

      Calories 310 • Calories from Fat 125 Total Fat 14.0 g • Saturated Fat 1.2 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 345 mg Total Carbohydrate 17 g • Dietary Fiber 4 g • Sugars 5 g Protein 29 g

Sweet and Sour Pork

      Serves 4 • Serving size: 1/4 recipe

      2 Tbsp Smart Balance Omega oil

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

      2 cups pineapple chunks, drained

      1/4 cup corn syrup

      1/4 cup vinegar

      3 Tbsp no-salt catsup

      1 Tbsp light soy sauce

      1 tsp garlic powder

      2 Tbsp cornstarch

      1/4 cup water

      1/2 cup bell pepper, diced

      Heat oil in a skillet and brown the pork. Add pineapple, corn syrup, vinegar, catsup, soy sauce, and garlic powder. Bring to a boil; simmer for 10 minutes. Mix cornstarch with water and stir into the mixture. Add the bell peppers. Boil for 5 minutes until thickened. Serve over rice.

      Exchanges/Choices 2 Carbohydrate • 2 Lean Meat • 1 Fat

      Calories 275 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 0.9 g • Trans Fat 0.0 g Cholesterol 40 mg Sodium 375 mg Total Carbohydrate 35 g • Dietary Fiber 2 g • Sugars 22 g Protein 16 g

      RECIPES WINTER WEEK 2—Thursday

Pumpkin Spice Muffins

      Serves 8 • Serving size: 2 muffins

      1 cup whole-wheat flour

      3 tsp baking powder

      2 tsp ground cinnamon

      2 tsp ground nutmeg

      1/4 cup egg substitute

      2 Tbsp Splenda

      1 cup canned pumpkin

      1/2 cup nonfat milk

      1/4 cup unsweetened applesauce

      1/4 cup raisins or chopped nuts

      Preheat oven to 400°F. Line sixteen muffin-pan cups with paper liners or spray with nonstick cooking spray. In a large bowl, stir together the flour, baking powder, cinnamon, and nutmeg. In a medium bowl, beat egg substitute