The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

Stir into flour mixture until just blended. Fill muffin-pan cups 2/3 full. Bake 20–25 minutes until a wooden toothpick inserted in the center comes out clean. Remove muffins from muffin pans. Serve warm or at room temperature.

      Exchanges/Choices 1 1/2 Carbohydrate

      Calories 95 • Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 160 mg Total Carbohydrate 20 g • Dietary Fiber 3 g • Sugars 6 g Protein 4 g

German Potato Salad

      Serves 4 • Serving size: 1/4 recipe

      4 cups potatoes

      4 slices turkey bacon

      1/2 cup chopped onions

      2 Tbsp whole-wheat flour

      1 cup water

      1/2 cup cider vinegar

      2 1/2 Tbsp Splenda

      1/16 tsp black pepper

      Peel and dice the potatoes; place in boiling water. Cook until just soft. Fry bacon in a large skillet until crisp; remove and drain. Place the onions in the skillet and cook until tender. Slowly stir in flour; blend well. Add water and vinegar; cook, stirring, until bubbly and slightly thick. Stir in Splenda and pepper; simmer for 10 minutes. Crumble bacon. Carefully stir bacon and potatoes into hot mixture. Heat through, stirring gently to coat potato slices. Serve warm.

      Exchanges/Choices 2 Starch

      Calories 160 • Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 180 mg Total Carbohydrate 28 g • Dietary Fiber 3 g • Sugars 4 g Protein 5 g

Turkey Divan

      Serves 4 • Serving size: 1/4 recipe

      2 tsp sodium-free chicken bouillon

      1 1/2 cups water

      2 Tbsp Smart Balance margarine

      2 Tbsp whole-wheat flour

      1/8 tsp ground nutmeg

      2 Tbsp reduced-fat Parmesan cheese

      1/2 cup fat-free half and half

      12 oz frozen broccoli

      3/4 lb turkey breast (trimmed of visible fat), cooked and cubed

      1. Combine bouillon and water in a small bowl to form a broth; set aside.

      2. Melt margarine in a saucepan over low heat. Stir in flour and nutmeg. Cook, stirring constantly, until mixture is smooth and bubbly. Stir in broth and heat to boiling, stirring constantly. Boil and stir 1 minute. Remove from heat and stir in Parmesan cheese and half and half.

      3. Arrange broccoli and turkey pieces in a shallow baking dish and cover with the sauce. Sprinkle a little more Parmesan cheese over the top. Broil in oven about 3–5 inches from heat until cheese is bubbly and slightly brown.

      Exchanges/Choices 1/2 Fat-Free Milk • 1 Vegetable • 3 Lean Meat • 1/2 Fat

      Calories 220 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.1 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 210 mg Total Carbohydrate 14 g • Dietary Fiber 3 g • Sugars 6 g Protein 26 g

Broccoli Slaw

      Serves 4 • Serving size: 1/4 recipe

      1/4 cup fat-free plain yogurt

      1/4 cup canola mayonnaise

      3 Tbsp cider vinegar

      2 tsp Splenda

      1 (8-oz) can sliced water chestnuts, drained and rinsed, coarsely chopped

      1/2 cup finely diced red onion

      2 cups broccoli, finely chopped

      Pepper, to taste

      Whisk together yogurt, mayonnaise, vinegar, and Splenda in a large bowl. Add water chestnuts, onion, and broccoli; toss to coat. Cover and refrigerate for up to 2 days.

      Exchanges/Choices 2 Vegetable • 1 Fat

      Calories 100 • Calories from Fat 40 Total Fat 4.5 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 120 mg Total Carbohydrate 12 g • Dietary Fiber 3 g • Sugars 5 g Protein 2 g

      RECIPES WINTER WEEK 2—Friday

Oatmeal and Apple Muffins

      Serves 8 • Serving size: 1 muffin

      1/4 cup egg substitute

      2/3 cup whole-wheat flour

      2 tsp baking powder

      2 tsp cinnamon

      1 tsp nutmeg

      1/2 cup nonfat milk

      1 cup raisins

      1 apple, peeled, cored, and chopped

      1/4 cup natural unsweetened applesauce

      2/3 cup rolled oats

      4 Tbsp Splenda Brown Sugar Blend

      Preheat oven to 400°F. Beat egg substitute. Sift together flour, baking powder, cinnamon, and nutmeg. Combine all ingredients, mixing just to moisten. Spoon batter into muffin cups until 3/4 full. Bake for 15–20 minutes.

      Exchanges/Choices 3 Carbohydrate

      Calories 190 • Calories from Fat 10 Total Fat 1.0 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 120 mg Total Carbohydrate 44 g • Dietary Fiber 3 g • Sugars 28 g Protein 4 g

Beef and Black Bean Chili

      Serves 4 • Serving size: 1/4 recipe

      1 lb 96% lean ground beef

      1 (15-oz) can no-added-salt black beans

      1 cup no-added-salt chunky salsa

      1 (8-oz) can no-added-salt tomato sauce

      1 Tbsp chili seasoning mix

      Cook meat in a large saucepan over medium-high heat until meat is browned, stirring until it crumbles. Drain away any fat. While meat cooks, drain and mash beans. Add mashed beans, salsa, tomato sauce, and seasoning mix to saucepan; stir well. Cook over medium heat 10 minutes or until thoroughly heated. Spoon into serving bowls.

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

      Calories 280 • Calories from Fat 55 Total Fat 6.0 g • Saturated Fat 2.7 g • Trans Fat 0.1 g Cholesterol 70 mg Sodium 290 mg Total Carbohydrate 25 g • Dietary Fiber 7 g • Sugars 10 g Protein 31 g

Peas and Cheese Salad

      Serves 4 • Serving size: 1/4 recipe

      3 1/2 Tbsp canola mayonnaise

      2 tsp prepared mustard

      1/3 tsp basil leaves, crushed

      Dash