The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

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

Beef and Barley Stew

      Serves 4 • Serving size: 1/4 recipe

      24 oz chuck roast or boneless beef (trimmed of visible fat)

      1/2 cup barley, uncooked

      1/4 tsp pepper

      3/4 tsp dried rosemary, crushed

      2 cups water

      4 medium carrots, sliced

      2 medium onions, sliced

      Place meat and barley in a large baking pot or Dutch oven. Season with pepper and rosemary. Add water, carrots, and onions. Heat to boiling; then lower heat. Cover and simmer until beef is tender, about 2–3 hours.

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

      Calories 355 • Calories from Fat 65 Total Fat 7.0 g • Saturated Fat 2.2 g • Trans Fat 0.0 g Cholesterol 85 mg Sodium 135 mg Total Carbohydrate 43 g • Dietary Fiber 8 g • Sugars 8 g Protein 30 g

Cinnamon Red Cabbage

      Serves 4 • Serving size: 1/4 recipe

      4 cups red cabbage

      1 medium Granny Smith apple

      1 medium pear

      1/4 cup sugar-free orange marmalade

      1 tsp cinnamon

      1 tsp ground cloves

      3 Tbsp red wine vinegar

      3 Tbsp red table wine

      Thinly slice the cabbage. Peel and slice the apple. Peel and chop the pear. In a large pot, combine the cabbage, apple, pear, marmalade, cinnamon, cloves, vinegar, wine, and 1 cup water. Bring to a boil and cook the mixture, covered, over moderately low heat, stirring occasionally, for 3 hours. Serve the cabbage chilled as an accompaniment to cold sliced meats.

      Exchanges/Choices 1 Fruit • 1 Vegetable

      Calories 80 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.1 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 15 mg Total Carbohydrate 22 g • Dietary Fiber 4 g • Sugars 14 g Protein 1 g

Vegetable Lasagna

      Serves 4 • Serving size: 1/4 recipe

      8 oz lasagna noodles

      1/4 cup Smart Balance Omega oil

      1/2 medium eggplant, diced

      1/4 cup onion, chopped

      1 medium garlic clove, minced

      1 cup zucchini, sliced

      2 cups light spaghetti sauce

      1 cup fat-free cottage cheese

      1/2 cup reduced-fat cottage cheese

      1/2 cup fat-free buttermilk

      1/4 cup egg substitute

      1 tsp pepper

      1 oz fat-free shredded mozzarella cheese

      1 oz reduced-fat shredded mozzarella cheese

      2 Tbsp reduced-fat grated Parmesan cheese

      1. Cook and drain lasagna noodles according to package directions.

      2. In 10-inch skillet over medium heat, heat the oil. Add eggplant, onion, and garlic; cook for 10 minutes, stirring often. Add zucchini; cook 5 minutes or until vegetables are crisp-tender. Stir in spaghetti sauce; heat through.

      3. In a medium bowl, stir together cottage cheese, buttermilk, egg substitute, and pepper until blended. In a baking dish, layer 1/3 of the noodles and top with 1/2 of the vegetable mixture, 1/2 of the cottage cheese, and 1/2 of the mozzarella. Top with 1/3 of the noodles. Layer on the remaining vegetable mixture, cottage cheese, and mozzarella (reserve a small portion of the mozzarella). Top with last 1/3 of noodles; cover with foil. Bake at 350°F for 30 minutes. Uncover, sprinkle with Parmesan and reserved mozzarella. Bake 10 minutes more, until hot and bubbly. Let stand 10 minutes before serving.

       This recipe is high in sodium.

      Exchanges/Choices 3 Starch • 1/2 Fat-Free Milk • 4 Vegetable • 2 Lean Meat • 2 Fat

      Calories 550 • Calories from Fat 160 Total Fat 18.0 g • Saturated Fat 2.6 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 925 mg Total Carbohydrate 71 g • Dietary Fiber 6 g • Sugars 19 g Protein 29 g

Fruit and Crème Parfait

      Serves 4 • Serving size: 1/4 recipe

      1 cup fat-free whipped topping

      1 cup fat-free plain yogurt

      1/4 cup Splenda

      2 cup berries

      1 cup low-fat granola cereal

      Place whipped topping, yogurt, and Splenda in a medium bowl. Stir until thoroughly blended into a crème. To make each parfait, place a layer of each of the following amounts in a parfait glass in the order listed: 1/4 cup crème, 1/4 cup berries, 3 Tbsp granola, 3 Tbsp crème, 1/4 cup berries, 1 Tbsp crème, and finish with 1 Tbsp granola. Serve immediately or place in the refrigerator up to 2 hours before serving.

      Exchanges/Choices 2 1/2 Carbohydrate

      Calories 185 • Calories from Fat 15 Total Fat 1.5 g • Saturated Fat 0.4 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 105 mg Total Carbohydrate 38 g • Dietary Fiber 3 g • Sugars 19 g Protein 5 g

       Winter Cycle: Week 4

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