100 Recipes To Beat Diabetes 2017

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Welcome!
Weve selected 100 reader-favorite recipes to help you ght diabetes
contents
4 DIABASICS
6 BREAKFAST
and control blood sugar levels. Every recipe follows strict nutritional
guidelines in line with expert and science-backed research to 28 LUNCH
ensure youre geing the right amount of carbohydrate and essential
nutrients. But this book isnt just for people with diabetes. Its good 50 SNACKS
food for everyone. Weve handpicked recipes that pack in disease-
ghting produce and good-for-you ber. Weve selected low-sodium,
56 DINNER
vegetarian, and seafood dishes so you can ght heart disease. And 94 DESSERTS
each plate is carb-smart, containing plenty of nutritious and lling whole
grains. From breakfast to dinner, we help you bring balance to every 96 RECIPE INDEX
meal of your day so you can nourish your body, keep blood sugars in
checkand satisfy your taste buds, too.
ON THE COVER
photo Blaine Moats
The editors of Diabetic Living styling Jennifer Peterson
1
Meet Our
Experts
The following experts review
articles in our Diabetic Living
publications.
Sheri R. Colberg, Ph.D., FACSM,

professor emerita of exercise science at
Old Dominion University; 2016 ADA
Outstanding Diabetes Educator
Marjorie Cypress, Ph.D., CNP, CDE,

Albuquerque-based consultant; past
president of health care and education, ADA
Joanne Gallivan, M.S., RDN, former NIH

National Diabetes Education Program director
J. Michael Gonzalez-Campoy, M.D., Ph.D.,

FACE, medical director and CEO of Minnesota
Center for Obesity, Metabolism and
Endocrinology, PA (MNCOME)
Sharonne N. Hayes, M.D., FACC, FAHA,

cardiologist and founder of the Womens
Heart Clinic at Mayo Clinic
Marty Irons, RPh, CDE, community

pharmacist; author; served in industry
and military
Evan Sisson, Pharm.D., M.H.A., BCACP, CDE,

FAADE, associate professor at VCU School
of Pharmacy in Richmond, Virginia
Chef Art Smith, star of Bravos Top Chef

Masters and former personal chef for
Oprah Winfrey
Toby Smithson, M.S., RDN, LD, CDE, founder

of DiabetesEveryDay.com; author of Diabetes
Meal Planning & Nutrition for Dummies
Hope S. Warshaw, M.M.Sc., RD, CDE, author

of ADA books Diabetes Meal Planning Made
Easy and Eat Out, Eat Well
John Zrebiec, M.S.W., CDE, director of

Behavioral Health Services at the Joslin
Diabetes Center and lecturer in psychiatry
at Harvard Medical School
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SENIOR VICE PRESIDENTS

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Nutrition Info with Every Recipe 43
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Summer 2017
DiabeticLivingOnline.com/Sub
diabasics This is a guide to the basics of managing diabetes.
Youll find it helpful to review regularly, whether youre
newly diagnosed or just in need of a brushup.
Youve been diagnosed with Type 1 diabetes: An autoimmune disorder in which the body destroys its
diabetes. Overwhelmed? insulin-producing beta cells. Without insulin, the body is unable to convert
glucose into energy. People with type 1 take insulin via shot or pump. Type 1
Youre not alone.
diabetes is typically diagnosed in kids, but it can occur at any age in adults.
Youre o to a good start with Type 2 diabetes: A condition in which the body doesnt make enough insulin
this rst step: new cooking to control blood sugar or the body cant eectively use the insulin it still makes.
Most people manage type 2 by healthy eating in the manner we outline in this
habits. Youre about to add
book, being active, and taking medication.
lots of numbers to your life,
and eating well will help Gestational diabetes: Diabetes that a woman develops during pregnancy.
you manage them. Keep It greatly increases her risk of eventually developing type 2 and puts the baby
at greater risk for obesity and type 2 later in life.
this guide handy, and soon
enough youll have it all down. Prediabetes: When a persons blood sugar levels are higher than they
should bejust not high enough to be diagnosed with type 2 diabetes.
The rst number to know:
your type. Whether you have
type 1 or type 2, diabetes will
inuence the medications know your
you take, but the constant
for both is food. All of the
numbers
recipes in this book are safe
for you, no maer your type.
Next big number: blood A1C Cholesterol

glucose (blood sugar). A waxy, fatlike
Carbohydrate is the substance in all
No.1 factor that aects body cells.
blood glucose (BG). Total cholesterol
cholesterol
4
COUNT
CARBS
WHAT ARE CARBS?
1. Sugars
D-Vocabulary 2. Starches
Complications: 3. Fibers
Diabetes side eects Sugars and starches, even
such as damage to the the healthy kinds, make blood
heart, blood vessels, eyes,
glucose rise. Some bers slow
nerves, and kidneys.
sugar absorption postmeal.
Hypoglycemia: Carbohydrate makes your blood
Low blood sugar. Occurs sugar rise, even the healthy kind.
when blood glucose is
lower than normal, generally
<70 mg/dl. Signs: hunger,
shaking, nervousness,
sweating, dizziness, CARB RECOMMENDATIONS*:
fatigue, confusion. Not (1 choice = 15 grams carbohydrate)
all people experience Women: 34 carb choices per meal;
signsthis is called hypo
1 carb choice per snack
unawareness. People with
hypo unawareness should Men: 45 carb choices per meal;
check BG more frequently 12 carb choices per snack
to prevent lows that may *This is a good estimate, but ask a
result in unconsciousness registered dietitian for a carbohydrate
or seizure. recommendation specific to your needs.
Hyperglycemia:
When BG is above target
range. Early signs: blurry
vision, frequent peeing,
thirst, fatigue, headache. WHAT DOES
Advanced: fruity breath, 15 GRAMS OF CARB
dry mouth, breathlessness,
stomach pain, nausea, LOOK LIKE?
vomiting, weakness,
confusion, risk for coma. TIP
Watch portions.
Use measuring
1 small
cups and
spoons to avoid
overshooting
your carb counts
and spiking your
1
3 cup blood sugar.
FIND cooked
SUPPORT
All people with diabetes
pasta
should have a team of health

professionals, including an
endocrinologist and a certied cup =
15 g carb.
diabetes educator (CDE).
For a CDE near you:
diabeteseducator.org/ 4 oz.
patient-resources/
1 cup =
find-a-diabetes-educator 30 g carb.
DiabeticLivingOnline.com 5
breakfast
Its the most important meal of the day for good reason:
It jump-starts your metabolism and keeps your blood sugar
stable. Weve included plenty of classics plus quick and
easy options, each with a nutrition-packed spin.
1 (photo on p. 7)
Peach-Blueberry Parfaits
Divide 6-oz. vanilla, blueberry, or
peach fat-free yogurt between two
bowls. Layer bowls each with cup
lightly sweetened multigrain clusters
or low-fat granola cereal; half of 1 ripe
peach, pied and cut up; cup fresh
blueberries; and tsp. ground
cinnamon.
SERVES 2 (1 cups each) CAL 166,

FAT 1 g (0 g sat. fat), CHOL 2 mg, SODIUM 95 mg,
CARB 34 g (7 g fiber, 19 g sugars), PRO 11 g
2
Breakfast Ham and Egg Cups
SERVES 8
HANDS ON 20 min.
TOTAL 45 min.
Nonstick cooking spray

8 thin slices deli-style cooked ham
cup shredded Italian-blend
cheeses or mozzarella cheese
(1oz.)
8 eggs
Black pepper
8 tsp. basil pesto (optional)
8 cherry tomatoes or grape
tomatoes, halved
1. Preheat oven to 350F. Coat eight

2 -inch muffin cups with cooking
spray. Line prepared cups with ham,
carefully ruffling the edges of ham.
Top with cheese.
2. Break an egg into a measuring cup and
slip egg into a muffin cup. Repeat with the
remaining eggs. Sprinkle with pepper. If
desired, spoon 1 tsp. of the pesto onto
each egg. Top with tomato halves.
3. Bake 18 to 20 minutes or until whites
are completely set and yolks are
thickened. Cool in cups 3 to 5 minutes.
Remove from cups. Serve warm.
PER SERVING (1 egg cup each) CAL 145,

FAT 10 g (3 g sat. fat), CHOL 202 mg,
SODIUM 413 mg, CARB 2 g (1 g fiber, 1 g sugars),
PRO 11 g
cook well
To make ahead, prepare as
directed through Step 2. Let
stand, covered, 20 minutes.
If needed, stir in additional
milk to reach desired
consistency. Transfer to a
large bowl. Cover; chill up to
5 days. To reheat, spoon cup
into a bowl; cover loosely
with plastic wrap. Microwave
on medium 1 minutes or until
warmed, stirring once. Top
with 1 Tbsp. pecans.
Spiced Anytime
Oatmeal
10
Spiced Anytime Oatmeal
SERVES 10
HANDS ON 25 min.
TOTAL 1 hr.
1 cups steel-cut oats

3 cups water
1 tsp. ground cinnamon
tsp. salt
tsp. ground allspice
tsp. ground ginger
1 cups fat-free milk
cup packed brown sugar*
1 cup shredded carrots
cup snipped dried apricots
1 cup coarsely chopped
pecans, toasted (tip, p. 18)
1. Preheat oven to 350F. Spread

oats in a shallow baking pan. Bake
10 minutes or until lightly toasted,
stirring twice.
2. In a large saucepan combine
toasted oats and the next ve
ingredients (through ginger). Bring 4
just to boiling; reduce heat. Simmer, Bacon-Pea-Swiss Scramble cook 2 minutes or until browned.
covered, 15 minutes. Stir in milk and SERVES 2 Remove bacon; discard drippings.
brown sugar. Simmer, covered, 15 to TOTAL 25 min. Return skillet to medium-low.
20 minutes more or just until oats are 2. In a bowl whisk together eggs,
tender and liquid is nearly absorbed, 2 slices turkey bacon, sliced broth, and Asian chili sauce. Stir in
stirring occasionally. Stir in carrots crosswise into thin strips reserved bacon and the peas.
and apricots. 3 eggs 3. Pour egg mixture into skillet. Cook
3. Let stand, covered, 5 minutes. 2 Tbsp. reduced-sodium over medium-low, without stirring,
Spoon into bowls. Sprinkle each chicken broth until egg mixture begins to set on the
serving with about 1 Tbsp. of to tsp. Asian chili sauce boom and around edges. With a
the pecans. cup frozen green peas, spatula, li and fold the egg mixture
thawed and drained so the uncooked portion ows
PER SERVING ( cup each) CAL 231, cup grape or cherry tomatoes, underneath. Continue cooking until
quartered almost set. Fold in remaining
SODIUM 146 mg, CARB 35 g (4 g ber,
16 g sugars), PRO 6 g 2 Tbsp. finely shredded Swiss ingredients. Cook 30 seconds more
cheese or until egg mixture is cooked through
*Sugar Sub Choose Splenda Brown 2 tsp. fresh snipped parsley but still glossy and moist.
Sugar Blend. Follow package
1. Coat an 8-inch nonstick skillet with PER SERVING ( cup each) CAL 194,
directions for cup equivalent. Do
not use sugar sub if oatmeal will be nonstick cooking spray. Preheat SODIUM 372 mg, CARB 5 g (1 g ber,
stored in the freezer. skillet over medium. Add bacon and 2 g sugars), PRO 15 g
PER SERVING WITH SUB Same as above,
except CAL 213, CARB 29 g (10 g sugars)
Spring Green Frittata
SERVES 2
TOTAL 25 min.
2 eggs, lightly beaten

4 egg whites
2 Tbsp. fat-free milk
1 tsp. snipped fresh chives
5 thick and of spreading consistency

tsp. black pepper
cup finely shredded Parmesan
Huevos Rancheros Tacos
(mixture wont be completely cheese (1 oz.)
SERVES 4 2 tsp. olive oil
smooth). Remove from skillet;
TOTAL 25 min. cup -inch pieces asparagus
keep warm.
2. Wipe skillet clean; coat with cup sliced green onions
2 tsp. olive oil cooking spray. Heat skillet over cup coarsely chopped
cup chopped red onion medium. In a large bowl whisk spinach leaves
2 cloves garlic, minced together eggs and egg whites. Add 1 clove garlic, minced
1 15-oz. can no-salt-added egg mixture to skillet and cook, 1 small roma tomato, chopped
pinto beans, drained without stirring, until eggs begin to
tsp. ground cumin set on boom and around edges. 1. Preheat broiler. In a small bowl
tsp. kosher salt With a spatula, li and fold the combine the rst ve ingredients
tsp. dried oregano, crushed partially cooked egg mixture so the (through pepper); stir in 2 Tbsp. of
tsp. cayenne pepper uncooked portion ows underneath. the cheese.
Nonstick cooking spray Continue cooking 2 to 3 minutes or 2. In an 8-inch nonstick broilerproof
3 eggs until cooked through but still glossy skillet heat oil over medium. Add
9 egg whites and moist. asparagus and green onions; cook
8 6-inch corn tortillas, warmed 3. To serve, spread bean mixture on 2 minutes. Add spinach and garlic;
cup shredded reduced-fat warmed tortillas; top with cooked cook 30 seconds or just until spinach
Colby-Jack cheese (2 oz.) eggs. Sprinkle with cheese. Fold in is wilted.
cup refrigerated pico de gallo half. Top with pico de gallo. 3. Pour egg mixture into skillet;
reduce heat to low. Cook, covered,
1. In a 10-inch nonstick skillet heat Tip To warm tortillas, place tortillas 10 to 12 minutes or until nearly
oil over medium. Add onion; cook between paper towels. Microwave set. Sprinkle with remaining
4 minutes or until soened. Add 20 to 40 seconds. Or preheat oven to 2 Tbsp. cheese.
garlic; cook 30 seconds more. 350F. Wrap tortillas in foil. Bake 4. Broil friata 4 to 5 inches from heat
Remove from heat. Stir the next ve 10 minutes. 1 minute or just until top is set and
ingredients (through cayenne) into cheese is melted. Top with tomato.
the onion mixture; mash with the back PER SERVING (2 tacos each) CAL 325,
of a spoon. Return to heat and stir in FAT 12 g (4 g sat. fat), CHOL 155 mg, PER SERVING ( friata each) CAL 214,
cup water, continuing to mash the SODIUM 421 mg, CARB 31 g (6 g ber, FAT 12 g (4 g sat. fat), CHOL 195 mg,
3 g sugars), PRO 22 g SODIUM 377 mg, CARB 7 g (2 g ber,
beans. Simmer until beans are
4 g sugars), PRO 18 g
12
Spring Green
Frittata
7
Vegetable Cheese Strata
SERVES 8
HANDS ON 35 min.
TOTAL 9 hr. 35 min.
5 cups whole wheat baguee-style

French bread cubes
1 cup chopped onion
1 cup chopped red sweet pepper
4 cloves garlic, minced
2 cups sliced fresh cremini or buon
mushrooms
3 cups lightly packed fresh spinach
1 cup shredded part-skim mozzarella
cheese (4 oz.)
cup nely shredded Parmesan
cheese
8 eggs
8 egg whites
1 cups fat-free milk
1 Tbsp. Dijon-style mustard
tsp. salt
tsp. black pepper
1. Lightly coat a 3-qt. rectangular baking

dish with nonstick cooking spray. Spread
half of the bread cubes in prepared dish.
2. In a 10-inch skillet heat 2 tsp. olive oil
over medium-high. Add onion, sweet
pepper, and garlic; cook until tender, stirring
occasionally. Remove from skillet. Add 2 tsp.
olive oil to skillet. Add mushrooms; cook
until tender. Add spinach; cook until slightly
wilted. Stir in onion mixture.
3. In a bowl stir together both cheeses;
reserve cup of the cheese mixture. Spread
half of the vegetable mixture over bread
cubes in dish. Top with remaining cheese
mixture. Layer with remaining bread cubes
and vegetable mixture.
4. In a large bowl whisk together remaining
ingredients; pour over mixture in dish. Cover
and chill overnight.
5. Preheat oven to 325F. Bake, uncovered,
45 minutes; sprinkle with reserved cup
cheese mixture. Bake 5 to 10 minutes more
or until a knife comes out clean. Let stand
10 minutes before serving.
PER SERVING ( casserole each) CAL 285,

SODIUM 686 mg, CARB 24 g (3 g fiber, 6 g sugars),
PRO 21 g
Avocado Egg Chilaquiles 2. Divide tortilla strips between two
SERVES 2 10- to 12-oz. individual baking dishes.
HANDS ON 20 min. In a bowl stir together salsa, chile
TOTAL 40 min. peppers, and tsp. salt; pour over
tortilla strips. Bake 10 to 15 minutes
3 6-inch extra-thin corn or until heated through.
tortillas, cut into -inch strips 3. Meanwhile, coat an 8-inch
cup lower-sodium salsa, such nonstick skillet with nonstick
as Newmans Own cooking spray; heat over medium.
of a 4-oz. can diced green Break eggs into skillet and cook
chile peppers , drained until desired doneness.
2 eggs 4. Transfer eggs to baking dishes
cup chopped avocado and sprinkle with avocado, cilantro,
cup snipped fresh cilantro and onion. Serve with lime wedges.
2 Tbsp. chopped red onion
Lime wedges Tip Look for a salsa with less than
140 mg sodium per 2 Tbsp.
1. Preheat oven to 350 F. Spread
tortilla strips on a baking sheet. Bake PER SERVING (1 individual dish each)
CAL 240, FAT 12 g (3 g sat. fat),
10 minutes or until starting to brown. CHOL 186 mg, SODIUM 579 mg, CARB 24 g
Cool 10 minutes (strips will crisp as (6 g fiber, 6 g sugars), PRO 10 g
they cool).
cov
reciper
e
cook well
Dont get hung up on having the exact
ingredients. No rhubarb? Stir in your
favorite chopped fruit. Give berries,
apples, and Peaches a try. Just be
conscious of carb counts.
u a oat
uf
SERVES 12 next six ingredients (through salt).
HANDS ON 20 min. Make a well in center of our mixture.
TOTAL 45 min. 3. In a medium bowl combine the
next four ingredients (through
1 cups regular rolled oats vanilla). Stir in rhubarb. Add rhubarb
cup whole wheat pastry our mixture all at once to our mixture; stir
or whole wheat our just until moistened (baer should be
cup all-purpose our slightly lumpy). Spoon into prepared
cup packed brown sugar* mun cups, lling each about
1 tsp. baking powder three-fourths full.
tsp. baking soda 4. For streusel topping, in a small
tsp. salt bowl stir together the 1 Tbsp. brown
cup buermilk sugar and the cinnamon. Stir in
cup refrigerated or frozen egg remaining cup oats and the walnuts.
product, thawed, or 2 eggs, Sprinkle over baer in mun cups.
lightly beaten 5. Bake 20 to 22 minutes or until a
2 Tbsp. canola oil toothpick comes out clean. Cool in
1 tsp. vanilla cups 5 minutes. Remove from cups.
1 cup nely chopped rhubarb Serve warm.
1 Tbsp. packed brown sugar*
tsp. ground cinnamon PER SERVING (1 muffin each) CAL 181,
cup chopped walnuts SODIUM 180 mg, CARB 30 g (3 g ber,
1. Preheat oven to 350F. Line twelve
2 -inch mun cups with paper bake *Sugar Sub Choose Splenda Brown
cups; coat paper cups with nonstick Sugar Blend. Follow package
cooking spray. directions to use cup equivalent.
2. Place cup of the oats in a food We do not recommend using a sugar
processor; cover and process until sub in the streusel topping.
ground. Transfer to a large bowl. Stir PER SERVING WITH SUB Same as above,
in another cup of the oats and the except CAL 166, CARB 25 g (6 g sugars)
10
Make-Ahead Refrigerator 1. In a large bowl stir together the Tip To toast whole nuts or large
Whole Wheat Pumpkin rst eight ingredients (through salt). pieces, spread in a shallow baking
Muffins Make a well in the center of the pan lined with parchment paper. Bake
SERVES 24 our mixture. at 350F 5 to 10 minutes or until
HANDS ON 15 min. 2. In another bowl combine the golden, shaking pan once or twice.
TOTAL 35 min. remaining ingredients.
3. Add pumpkin mixture all at once to PER SERVING (1 muffin each) CAL 113,
1 cups whole wheat our our mixture. Stir just until moistened.
1 cup all-purpose our Wrap surface of baer with plastic. 6 g sugars), PRO 3 g
cup packed brown sugar* Cover tightly; refrigerate up to 3 days
cup chopped walnuts, toasted (or bake immediately). *Sugar Sub Choose Splenda Brown
4 tsp. baking powder 4. To bake, coat desired number of Sugar Blend. Follow package
1 Tbsp. pumpkin pie spice 2 -inch mun cups with nonstick directions to use cup equivalent.
tsp. baking soda cooking spray. Preheat oven to 400F. PER SERVING WITH SUB Same as above,
tsp. salt Spoon cup of the baer into each except CAL 106, CARB 14 g (4 g sugars)
1 15-oz. can pumpkin prepared cup. Bake 15 to 18 minutes
1 cups buermilk or until a toothpick comes out clean.
cup refrigerated or frozen egg 5. Cool in cups 5 minutes. Remove
product, thawed from cups. Cool completely on a
cup buer, melted wire rack.
2 tsp. lemon zest
18
11
Steel-Cut Oatmeal with
Chocolate-Bacon Topper
SERVES 9
HANDS ON 10 min.
SLOW COOK
5 hr. + 30 min. (low)
6 cups water
2 cups steel-cut oats
1 tsp. salt
cup sugar-free maple-
flavor syrup, such as Log
Cabin brand
cup dried cranberries
cup miniature semisweet
chocolate pieces
4 slices bacon, crisp-
cooked, crumbled, and
cooled
1. In a 3 - or 4-qt. slow cooker

combine the water, oats, and salt.
Cover and cook on low 5 to
6 hours or high 3 to 3 hours.
2. For the topper, stir together
syrup and dried cranberries;
just before serving, stir in
chocolate pieces.
3. Top individual servings with
topper and sprinkle with bacon.
Tip Store leover oatmeal in an

airtight container up to 3 days in
the refrigerator. To reheat one
serving, place oatmeal in a
microwave-safe bowl. Stir in 1 to
2 Tbsp. water. Microwave 1 to
2 minutes or until heated through.
PER SERVING ( cup cooked oats +

1 Tbsp. topper each) CAL 202,
Creamy Green
Smoothies
Pink Power
Smoothies
Cofee Smoothie
12 13 14
Creamy Green Smoothies Pink Power Smoothies Coffee Smoothies
STEP ONE: Place a steamer basket in a STEP ONE: In a small saucepan cook STEP ONE: In a blender combine
saucepan. Add water to just below the 1 cups small fresh cauliflower cup hot water and 2 Tbsp. instant
bottom of the basket. Bring water to florets in enough boiling water to espresso coffee powder; let stand
boiling. Add 2 small cooking apples, cover about 10 minutes or until very 1 minute. Add 3 cups cut-up bananas,
peeled, cored, and thinly sliced; tender. Drain. Rinse with cold water to frozen; 1 cups fat-free milk; and
of a medium zucchini, cut into cool; drain well. cup honey. Cover and blend until
1-inch pieces; and cup small fresh smooth. Add 3 cups ice cubes. Cover
broccoli florets to basket. Cover and STEP TWO: In a blender combine and blend until nearly smooth. Serve
reduce heat. Steam 8 to 10 minutes or cooked caulilower, 2 cups immediately.
until very tender. Remove from heat. watermelon cubes (seeds and rinds
Cool completely, about 30 minutes. removed), 1 cups frozen SERVES 8 ( cup each) CAL 113, FAT 0 g,
CHOL 1 mg, SODIUM 21 mg, CARB 28 g
unsweetened whole strawberries, (1 g fiber, 21 g sugars), PRO 2 g
STEP TWO: Transfer apple mixture to a 6 oz. strawberry Greek yogurt, and,
blender. Add 1 cup lime sherbet. if desired, 2 Tbsp. strawberry
Cover and blend until very smooth, preserves. Cover and blend until very
stopping and scraping sides as needed. smooth, stopping and scraping sides as
Add cup ice cubes. Cover and blend needed. Serve immediately.
until smooth. Serve immediately.
SERVES 4 (8 oz. each) CAL 87, FAT 0 g,
SERVES 4 (7 oz. each) CAL 105, CHOL 0 mg, SODIUM 29 mg, CARB 18 g
FAT 1 g (1 g sat. fat), CHOL 3 mg, (2 g fiber, 13 g sugars), PRO 5 g
SODIUM 21 mg, CARB 23 g (2 g fiber,
20
Cherry-Berry Oatmeal
Smoothies
SERVES 3
HANDS ON 10 min.
TOTAL 15 min.
cup water
cup quick-cooking rolled oats
cup light almond milk or
fat-free milk
cup fresh or frozen
unsweetened strawberries,
partially thawed
cup fresh or frozen
unsweetened pied dark
sweet cherries, partially
thawed
1 to 2 Tbsp. almond buer
1 Tbsp. honey
cup small ice cubes
1. In a medium bowl combine the

water and oats. Microwave 1 minute.
Stir in cup of the milk. Microwave
30 to 50 seconds more or until oats
are very tender. Cool 5 minutes.
2. In a blender combine oat mixture,
the remaining cup milk, and the
next four ingredients (through
honey). Cover and blend until smooth,
stopping and scraping sides as
needed. Add ice cubes; cover and
blend until smooth. If desired, top
each serving with additional fruit.
Tip This recipe easily doubles to cook well

make 6 servings. To make ahead,
prepare as directed.
PER SERVING ( cup each) CAL 121, transfer to an
FAT 4 g (0 g sat. fat), CHOL 0 mg, airtight container.
Cover and chill up
to 3 days or freeze
up to 6 months. If
frozen, thaw in the
refrigerator. Stir
well before serving.
Blueberry Ricotta Pancakes
22
17 3. In a medium bowl combine the
next ve ingredients (through 1 tsp.
Apple-Cran-Oat
Breakfast Cookies vanilla); stir until well mixed. Stir
SERVES 20 egg mixture into oat mixture until
HANDS ON 25 min. moistened. Fold in apple and
Blueberry Ricotta Pancakes
TOTAL 45 min. cranberries.
SERVES 8
4. Drop baer by -cup amounts
HANDS ON 20 min.
2 cups regular rolled oats onto prepared cookie sheets. Flaen
TOTAL 30 min.
1 cup almond meal into circles about inch thick. Bake
cup whole wheat our 15 minutes or until set. Cool 5 minutes
cup all-purpose our
cup nonfat dry milk powder on cookie sheets. Transfer to wire
2 tsp. baking powder
1 tsp. baking soda racks; cool completely.
tsp. salt
1 tsp. ground cinnamon 5. For icing, in a small bowl whisk
1 cup ricoa cheese
tsp. salt together the remaining ingredients. If
4 egg yolks
1 cup packed brown sugar* necessary, stir in enough additional
3 Tbsp. sugar
2 eggs, lightly beaten orange juice, tsp. at a time, to make
cup milk
1 6-oz. carton plain fat-free drizzling consistency. Drizzle icing
1 cups fresh or frozen
Greek yogurt over cookies.
blueberries
4 egg whites 2 tsp. orange zest
1 tsp. vanilla Tip Layer cookies between waxed
cup sugar-free maple-avor
1 cups chopped apple paper in an airtight container. Store in
syrup (optional)
1 cups coarsely chopped fresh the refrigerator up to 3 days or freeze
cranberries up to 3 months. To serve, let stand at
1. In a large bowl combine our,
cup powdered sugar room temperature 30 minutes.
baking powder, and salt. In a medium
bowl whisk together ricoa cheese, 1 Tbsp. orange juice
PER SERVING (1 cookie each) CAL 201,
egg yolks, and sugar until well mixed. tsp. vanilla FAT 5 g (1 g sat. fat), CHOL 19 mg,
Add ricoa mixture to our mixture; SODIUM 111 mg, CARB 34 g (4 g ber,
stir until smooth. Stir in milk. Fold 1. Preheat oven to 350F. Line two 17 g sugars), PRO 7 g
in blueberries. cookie sheets with parchment paper.

2. In a small bowl beat egg whites 2. In a large bowl combine the rst *Sugar Sub We do not recommend
with a mixer on high until sti peaks seven ingredients (through salt). using a sugar sub for this recipe.
form (tips stand straight). Gently
fold beaten egg whites into baer,
leaving a few pus of egg white. Do
not overbeat.
3. For each pancake, pour cup of
the baer onto a hot, lightly greased
griddle or heavy skillet. Spread baer
into a circle 4 inches in diameter.
Cook over medium 1 to 2 minutes per
side or until pancakes are golden,
turning when surfaces are bubbly and
edges are slightly dry. Serve
immediately or keep warm in a loosely
covered baking dish in a 300F oven.
If desired, serve with syrup.
PER SERVING (2 pancakes each) CAL 72,

eat well
Eggs used to get a
bad rap for their
high cholesterol
content. But new
research shows our
blood cholesterol
isnt strongly
affected by dietary
cholesterol such as
that found in eggs.
Eggs are a great
Protein Source, and
one a day is fine for
most people.
eet e e
a a
o
a e egg
SERVES 8 2. Meanwhile, slice sweet pepper
HANDS ON 15 min. into eight - to -inch-thick rings.
TOTAL 50 min. Remove seeds from slices, discarding
seeds. Reduce oven temperature to
1 20-oz. pkg. refrigerated 350F. Arrange pepper rings in two
shredded hash brown rows on top of the potatoes. Spread
potatoes with peppers and 1 Tbsp. of the pizza sauce within each
spices pepper ring. Break an egg into each
1 Tbsp. olive oil pepper ring. Top each egg with 1 tsp.
1 large green sweet pepper of the Parmesan cheese. Bake 15 to
cup pizza sauce 20 minutes more or until egg whites
8 tsp. finely shredded Parmesan are set and yolks begin to thicken but
cheese are not hard.
8 eggs 3. If desired, garnish with black
Freshly cracked black pepper and/or basil.
pepper or snipped fresh basil
(optional) PER SERVING (1 egg with pepper ring
+ cup hash browns each) CAL 179,
1. Preheat oven to 375F. Coat a 3-qt. SODIUM 491 mg, CARB 18 g (2 g fiber,
rectangular baking dish with nonstick 2 g sugars), PRO 9 g
cooking spray. Add potatoes to
prepared dish. Drizzle potatoes with
oil; toss to combine. Spread potatoes
evenly in dish. Bake 10 minutes. Stir
potatoes; spread evenly in the dish
again. Bake 10 minutes more.
Peaches n
Cream Crepes
1. In a medium bowl stir together the

rst eight ingredients (through salt).
Make a well in center of our mixture.
2. In a small bowl combine the next
ve ingredients (through vanilla). Add
milk mixture all at once to our
mixture; stir just until moistened
(baer should be slightly lumpy).
3. Lightly grease and preheat a
standard wae baker. Pour half of the
baer (about 1 cup) onto grid,
spreading to cover. Close lid quickly;
do not open until done. Bake until
19 golden and crisp. Using a fork, li

wae o grid. Repeat with the
Peaches n Cream Crepes remaining baer. Serve warm with
STEP ONE: In a bowl microwave Citrus Syrup and the remaining
4 oz. reduced-fat cream cheese orange slices.
(neufchatel) 10 seconds or until Poppy Seed Oat Waffles
sotened. Stir in 1 to 2 Tbsp. fat-free with Citrus Syrup Citrus Syrup Peel and slice
milk to reach spreading consistency. SERVES 8 2 medium navel oranges, reserving
HANDS ON 15 min. juice. In a small saucepan combine the
STEP TWO: In a separate bowl TOTAL 30 min. reserved orange juice, cup water,
microwave 2 cups frozen 1 Tbsp. cornstarch, and 1 Tbsp.
unsweetened peach slices, cup all-purpose flour honey. Cook over medium until
chopped, 2 to 4 minutes or until cup oat bran thickened and bubbly. Add half of the
thawed, stirring once. Remove cup cup whole wheat flour orange slices (reserve the remaining
of the peaches; set aside. Stir the 2 Tbsp. flaxseed meal slices to serve with waes). Cook
remaining peaches and tsp. apple 1 Tbsp. sugar* 2 minutes more. Remove from heat.
pie spice into cream cheese mixture. 2 tsp. poppy seeds Stir in 1 Tbsp. lemon juice.
1 tsp. baking powder
STEP THREE: Spoon one-fourth of tsp. salt PER SERVING (1 waffle section + 2 Tbsp.
the cream cheese mixture onto half syrup each) CAL 173, FAT 7 g (1 g sat. fat),
cup fat-free milk CHOL 0 mg, SODIUM 190 mg, CARB 26 g
of each of four 9-inch ready-to-use cup refrigerated or frozen egg (3 g ber, 8 g sugars), PRO 5 g
crepes, such as Melissas brand; product, thawed, or 1 egg,
fold into quarters. Top with the lightly beaten *Sugar Sub Choose Splenda Sugar
reserved peaches and sprinkle with cup water Blend. Follow package directions to
tsp. powdered sugar. 3 Tbsp. canola oil use 1 Tbsp. equivalent.
1 tsp. vanilla PER SERVING WITH SUB Same as above,
SERVES 2 (2 crepes each) CAL 301,
1 recipe Citrus Syrup except CAL 171, CARB 25 g (7 g sugars)
26
Poppy Seed Oat Waffles
with Citrus Syrup
lunch
These delicious recipes make it easy to skip the drive-through.
And youre beer o brown-baggin it: People who cook at home
consume about 200 calories less per day than those who dont.
That adds up to over 15 pounds in a year!
28
g ille
veggie a ta
ala
cook well
Lamb is a rich-tasting protein and a staple
ingredient in Greek fare, but if you cant
find it, sub in lean ground beef. Choose
95% lean to keep the not-so-healthy
saturated fat content reasonable.
21 (photo on p. 29)
Grilled Veggie Pasta Salad Greek Meatball Kabobs 3. Grill meatballs, covered, over
SERVES 4 with Grilled Pita medium heat 8 to 10 minutes or until
HANDS ON 20 min. SERVES 4 done (165F), turning occasionally.
TOTAL 30 min. HANDS ON 20 min. Add pita rounds to grill the last 2 to
TOTAL 1 hr. 20 min. 3 minutes or until lightly browned,
1 medium red sweet pepper, turning once.
stemmed and quartered 1 recipe Cucumber-Yogurt 4. To serve, line plates with spinach
lengthwise Sauce and drizzle with sauce. Sprinkle with
1 small zucchini, halved 8 oz. ground turkey breast cheese and, if desired, mint. Cut pita
lengthwise 4 oz. ground lamb rounds into wedges. Arrange pita
of a small red onion, cut into cup dry whole wheat bread wedges and meatballs on plates.
-inch slices crumbs
8 oz. asparagus spears, 1 tsp. Greek seasoning Cucumber-Yogurt Sauce In a small
trimmed 1 Tbsp. lemon juice bowl combine cup plain fat-free
6 oz. dried multigrain penne 1 tsp. olive oil yogurt; cup finely chopped,
pasta, cooked according to 1 clove garlic, minced seeded cucumber; 2 Tbsp. snipped
package directions 2 6 to 7-inch whole wheat pita fresh mint; 1 tsp. lemon juice; and,
2 Tbsp. balsamic vinegar bread rounds if desired, to tsp. crushed red
2 Tbsp. snipped fresh oregano 2 cups fresh baby spinach pepper. Cover and chill 1 hour
Shredded Parmesan cheese cup crumbled reduced-fat before serving.
(optional) feta cheese (1 oz.)
cup snipped fresh mint Tip To tote, follow directions through
1. Lightly brush vegetables with (optional) Step 3. Place meatballs in a
1 Tbsp. olive oil. Grill sweet pepper, microwave-safe container. Place
zucchini, and onion, covered, over 1. Prepare Cucumber-Yogurt Sauce. sauce in a small dressing container.
medium-high heat 10 minutes or until Meanwhile, if using wooden skewers, Place remaining ingredients in a
tender, turning once. Grill asparagus soak four 8-inch skewers in water separate container. Place containers
the last 3 to 5 minutes or until tender, 30 minutes. In a medium bowl in an insulated bag with an ice pack.
turning once. Remove from grill; combine turkey, lamb, bread crumbs, Serve within 5 hours. To serve,
cool slightly. Cut vegetables into and 1 tsp. of the Greek seasoning. microwave meatballs until heated
bite-size pieces. Shape mixture into twelve 1 -inch through. Serve with the salad, pita,
2. In a large bowl combine meatballs. Thread three meatballs and sauce.
vegetables and pasta. Add 2 Tbsp. onto each skewer, leaving inch
PER SERVING (3 meatballs + pita bread
olive oil, the vinegar, and tsp. each between meatballs.
+ cup spinach + 2 Tbsp. sauce each)
salt and black pepper; toss to coat. 2. In a bowl whisk together lemon CAL 299, FAT 9 g (3 g sat. fat), CHOL 52 mg,
Sprinkle with oregano and, if juice, oil, garlic, and the remaining SODIUM 446 mg, CARB 28 g (4 g fiber,
tsp. Greek seasoning. Brush on 4 g sugars), PRO 27 g
desired, cheese.
both sides of pita rounds.
PER SERVING (1 cups each) CAL 279,
30
Greek Meatball Kabobs
with Grilled Pita
Smoky Chicken
Tortilla Soup
32
Smoky Chicken
Tortilla Soup
SERVES 6
TOTAL 30 min.
1 Tbsp. vegetable oil

1 cup chopped onion
1 tsp. ground cumin
1 32-oz. carton reduced-sodium
chicken broth
2 14.5-oz. cans no-salt-added
re-roasted diced tomatoes,
undrained
1 cups coarsely shredded
cooked chicken breast
1 cups frozen whole kernel corn
2 4-oz. cans diced green chile
peppers, undrained 24
2 cups coarsely crushed tortilla Cold Noodle Salad 1. In a medium bowl stir together
chips SERVES 1 powdered peanut buer and the
cup snipped fresh cilantro HANDS ON 20 min. water. Stir in the next four ingredients
cup shredded Monterey Jack TOTAL 8 hr. 20 min. (through sriracha sauce) until
cheese (2 oz.) (optional) smooth. Add the next ve ingredients
Lime wedges (optional) 3 Tbsp. powdered peanut (through cilantro); toss to coat.
buer, such as PB2 brand Transfer to a storage container;
1. In a 4-qt. Dutch oven heat oil over 2 Tbsp. water sprinkle with green onion. Place
medium. Add onion and cumin; cook 3 Tbsp. unsweetened light peanuts in a small storage container.
about 5 minutes or until onion is coconut milk Cover and chill overnight.
tender, stirring frequently. Add the 1 Tbsp. lime juice
next ve ingredients (through chile 2 tsp. reduced-sodium soy Tip You can substitute 2 Tbsp.
peppers). Bring to boiling; reduce sauce whipped peanut buer for the
heat. Simmer, covered, 10 minutes. tsp. sriracha sauce powdered peanut buer and reduce
2. To serve, divide crushed tortilla 1 oz. dried whole grain the water to 1 Tbsp.
chips among soup bowls. Ladle soup spaghei, broken in half,
into bowls over chips. Top with cooked, and drained Tip To tote, pack containers in an
cilantro. If desired, sprinkle with cup snow pea pods, trimmed insulated bag with an ice pack. To
cheese and serve with lime wedges. and halved crosswise serve, sprinkle salad with peanuts.
cup chopped cooked chicken
PER SERVING (1 cups each) CAL 280, PER SERVING (1 cups) CAL 388,
breast
FAT 10 g (2 g sat. fat), CHOL 29 mg, FAT 12 g (3 g sat. fat), CHOL 48 mg,
cup bite-size pieces red sweet SODIUM 588 mg, CARB 39 g (9 g ber,
6 g sugars), PRO 17 g pepper 8 g sugars), PRO 34 g
1 tsp. snipped fresh cilantro
1 Tbsp. sliced green onion
1 Tbsp. chopped unsalted
peanuts
Salmon Salad with
Strawberry Vinaigrette
SERVES 2
TOTAL 20 min.
4 cups torn mixed salad greens

2 2.5-oz. pouches skinless,
boneless salmon, drained
2 cups halved fresh
strawberries
1 Tbsp. snipped fresh basil
3 Tbsp. white balsamic vinegar
2 tsp. honey
25 1. For sauce, in a small bowl stir
tsp. ground ginger
Dash cayenne pepper
Sweet-and-Sour Chicken 2 Tbsp. chopped pecans
together the rst six ingredients
SERVES 6
(through garlic).
TOTAL 30 min. 1. In a large bowl toss together salad
2. Pour 1 Tbsp. of the oil into a
greens, salmon, 1 cups of the
10-inch nonstick skillet; heat skillet
cup reduced-sodium chicken strawberries, and the basil. Divide
over medium-high. Add carrots
broth mixture between two plates.
and sweet pepper; cook and stir
3 Tbsp. red wine vinegar 2. For vinaigree, in a blender or
3 minutes. Add pea pods. Cook and
2 Tbsp. reduced-sodium soy food processor combine the
stir 1 minute more or until vegetables
sauce remaining cup strawberries, the
are crisp-tender. Remove from skillet.
4 tsp. sugar vinegar, honey, ginger, and cayenne
3. Pour the remaining 1 tsp. oil into
1 Tbsp. cornstarch pepper. Cover and blend or process
skillet. Add chicken. Cook and stir
1 clove garlic, minced until smooth. Spoon vinaigree
3 to 4 minutes or until chicken is no
4 tsp. vegetable oil evenly over greens mixture on plates.
longer pink. Push chicken from center
1 cup thinly sliced carrots Sprinkle with pecans.
of skillet. Stir sauce; add to center of
1 medium red sweet pepper, cut skillet. Cook and stir until thickened
into bite-size strips PER SERVING (2 cups salad + cup
and bubbly. Return vegetables to vinaigree + 1 Tbsp. pecans each) CAL 244,
1 cup fresh pea pods, tips and skillet. Add pineapple chunks; stir all FAT 7 g (1 g sat. fat), CHOL 25 mg,
strings removed ingredients together to coat with SODIUM 251 mg, CARB 31 g (4 g ber,
12 oz. skinless, boneless chicken 24 g sugars), PRO 16 g
sauce. Cook and stir until heated
breast halves, cut into 1-inch through. Serve with hot cooked
pieces brown rice. If desired, sprinkle with
1 8-oz. can pineapple chunks cilantro or green onions.
(juice pack), drained
2 cups hot cooked brown rice PER SERVING ( cup chicken mixture +
Snipped fresh cilantro or cup rice each) CAL 234, FAT 5 g
green onions (optional) (1 g sat. fat), CHOL 41 mg, SODIUM 297 mg,
CARB 29 g (3 g ber, 9 g sugars), PRO 16 g
34
Salmon Salad with
Strawberry Vinaigrette
27
Cherry Chicken
Lettuce Wraps
SERVES 4
TOTAL 30 min.
12 oz. cooked chicken

breast, chopped
cup sliced celery
cup sliced green onions
cup light mayonnaise
cup plain fat-free Greek
yogurt
2 Tbsp. snipped fresh
lemon balm or lemon
thyme
tsp. salt
tsp. black pepper
8 buerhead leuce leaves
1 cup quartered fresh dark
sweet cherries
cup sliced or slivered
almonds, toasted
1. In a medium bowl combine

the rst eight ingredients
(through pepper). Spoon chicken
mixture onto leuce leaves. Top
with cherries and almonds.
Tip To toast nuts, spread in a

shallow baking pan lined with
parchment paper. Bake at 350F
5 to 10 minutes or until golden,
shaking pan once or twice.
PER SERVING (2 wraps each) CAL 269,

36
1. For dressing, in a small screw-top
jar combine vinegar, oil, mustard,
and pepper; cover and shake well.
Divide between two small storage
containers; cover and chill overnight. cook well
Turkey, Apple, and 2. For sandwich, layer spinach, To roast your own turkey,
Havarti Sandwich apple, turkey, and cheese between preheat oven to 400F.
SERVES 1 bread slices. Wrap in plastic wrap or In a 10-inch oven-going
HANDS ON 10 min. place in a sandwich container; cover skillet heat 2 tsp. canola
TOTAL 8 hr. 10 min. and chill overnight. oil over medium-high.
3. To serve, drizzle one container Add 1 lb. turkey breast
1 Tbsp. white wine vinegar dressing over sandwich lling. tenderloin; cook about
2 tsp. olive oil Reserve remaining dressing for 3 minutes or until
tsp. Dijon-style mustard another sandwich or tossed browned. Turn turkey;
Dash black pepper greensalad. transfer skillet to oven.
cup fresh baby spinach Roast 15 minutes or until
cup thinly sliced apple Tip To tote, pack one dressing done (165F). Transfer to a
2 oz. roasted turkey breast, container and the sandwich in an cutting board; cover with
thinly sliced insulated bag with an ice pack.
foil and rest 10 minutes
1 -oz. slice Havarti cheese
before slicing.
To serve, drizzle dressing over
2 slices reduced-calorie whole sandwichlling.
wheat bread
PER SERVING (1 sandwich) CAL 325,
eat well
The right tortilla can make all the difference between carb-smart and
carb-busting. Pick one thats 6 inches in diameter and under 100 calories,
15 G carb, and 250 mg sodium. We like La Tortilla and Tumaros brands.
Curried Chicken- Tuna and

Apple Wraps Hummus Wraps
29 30
Curried Chicken-Apple Tuna and Hummus Wraps
Wraps STEP ONE: In a medium bowl stir
STEP ONE: In a medium bowl together one 6-oz. can very
combine 1 cup shredded cooked low-sodium chunk white tuna
chicken breast, cup chopped (water pack), drained; 1 cups
green apple, 2 Tbsp. chopped red peeled, seeded, and nely
onion, 2 Tbsp. light mayonnaise, chopped cucumber; cup
2 Tbsp. plain fat-free Greek seeded and chopped tomato;
yogurt, and tsp. curry powder. 2 Tbsp. olive oil; 1 Tbsp. snipped
fresh dill or 1 tsp. dried dill;
STEP TWO: Line two 6- to 7-inch and tsp. black pepper. Add
low-carb our tortillas, such as 4 cups torn romaine leuce; toss
LaTortilla brand, with 12 spinach or to combine.
2 leaf leuce leaves. Fill with
chicken mixture; roll up tortillas. If STEP TWO: Spread four 7- to 8-inch
necessary, secure with toothpicks. whole wheat our tortillas with
cup refrigerated hummus. Top
Tip If desired, warm tortillas before with tuna mixture; roll up tortillas. If
lining with spinach. Preheat oven to necessary, secure with toothpicks.
350F. Wrap tortillas in foil. Bake
10 minutes or until heated through. SERVES 4 (1 wrap each) CAL 280, FAT 11 g
(1 g sat. fat), CHOL 19 mg, SODIUM 482 mg,
CARB 32 g (4 g fiber, 2 g sugars), PRO 16 g
SERVES 2 (1 wrap each) CAL 244,
38
2. Spread tortilla with chutney and
Pickled Onion Wrap top with meat and arugula. Drain
SERVES 1 onion, discarding liquid. Spoon
HANDS ON 15 min. onion over arugula. Roll up tortilla
TOTAL 8 hr. 15 min. aroundlling.
2 Tbsp. cider vinegar Tip To make four wraps, use cup

1 tsp. honey cider vinegar, 1 Tbsp. honey, tsp.
cup very thinly sliced red salt, 1 cup onion, 4 tortillas, cup
onion chutney, 8 oz. roast beef, and 4 cups
arugula. Eat wraps within one week.
brand Tip To tote, place wraps in a storage

1 Tbsp. mango chutney container or wrap in plastic. Pack in an
2 oz. thinly sliced reduced- insulated bag with an ice pack. Eat
sodium cooked roast beef within 5 hours.
1 cup arugula
PER SERVING (1 wrap) CAL 239,
Cover and chill overnight.
40
goat
ee e
i a
SERVES 2
TOTAL 30 min.
17-inch whole wheat pizza crust

1tsp. olive oil
1cup fresh baby spinach
1roma tomato, sliced
2oz. shredded cooked turkey or
chicken breast
cup thinly sliced red onion
cup crumbled goat cheese
(1 oz.)
1. Brush pizza crust with oil. Top with

the next five ingredients (through goat
cheese). Bake according to crust
package directions. Sprinkle with basil
just before serving.
Tip To tote, wrap pizza half in plastic.

Place in an insulated bag with an ice
pack. Serve cold or microwave until
heated through. Sprinkle with basil just
before serving.
PER SERVING ( pizza each) CAL 219,

EAT well
Beans are an inexpensive
source of nutrients like
potassium, B vitamins, and
fiber. choose reduced-
sodium canned beans and
33 measure carefully: cup
Roasted Mushroom 1. Preheat oven to 450F. Line a contains 20 grams carb.
Pasta Salad 1510-inch baking pan with foil. Place
SERVES 6 mushrooms and tomatoes, cut sides
HANDS ON 20 min. up, in prepared pan. Sprinkle with
TOTAL 45 min. garlic and oregano; drizzle with the
1Tbsp. oil. Roast 20 to 25 minutes or
1 lb. fresh mushrooms, sliced until mushrooms are light brown and
8 oz. grape or cherry tomatoes, tomato skins begin to split.
halved 2. Meanwhile, cook pasta according
4 cloves garlic, thinly sliced to package directions; drain. In a
2 tsp. dried oregano, crushed large bowl combine the 2 Tbsp. oil, Black-Eyed Pea Salad
1 Tbsp. olive oil the vinegar, and pepper. Add pasta; SERVES 4
6 oz. dried whole grain pasta toss to coat. Cool to room HANDS ON 20 min.
2 Tbsp. olive oil temperature, stirring occasionally. TOTAL 1 hr. 20 min.
2 Tbsp. white wine vinegar Add mushrooms and tomatoes
tsp. cracked black pepper (including any liquid from pan), beans, cup chopped yellow sweet
1 15- to 19-oz. can cannellini basil, and cheese; toss to combine. pepper
beans (white kidney beans), cup chopped green sweet
rinsed and drained PER SERVING (1 cups each) CAL 264, pepper
cup snipped fresh basil cup chopped red sweet
2 oz. Parmesan cheese, shaved 2 g sugars), PRO 13 g pepper
cup chopped red onion
1 fresh serrano chile pepper,
stemmed, seeded, and thinly
sliced (tip, p. 63)
1 clove garlic, minced
1 11-oz. pkg. steamed ready-to-
eat black-eyed peas, rinsed
and drained, or one 15-oz. can
black-eyed peas, rinsed and
drained
cup chopped roma tomatoes
cup seasoned rice vinegar
1 Tbsp. olive oil
1. In four salad containers layer the

rst eight ingredients (through
tomatoes). In a bowl whisk together
vinegar and oil. Drizzle evenly over
each salad. Cover and chill 2 to
24 hours. Before serving, shake each
salad or toss with a fork to combine.
Tip To tote, place salad container in

an insulated bag with an ice pack.
PER SERVING (1 cup each) CAL 203,

42
Black-Eyed Pea Salad
cook well
citrus and fresh herbs liven
flavors and lessen your sodium
intake. Research shows you
can reduce salt by as much as
75 percent if you add lemon juice
to your dish before serving.
Lemon is a typical ingredient in
Tabbouleh, but you can try this
trick with other recipes, too.
Tabbouleh
44
Tabbouleh
SERVES 5
HANDS ON 25 min.
TOTAL 4 hr. 25 min.
cup bulgur, rinsed and drained

cup chopped cucumber
cup snipped fresh parsley
cup thinly sliced green onions
1 Tbsp. snipped fresh mint
3 Tbsp. vegetable oil
3 Tbsp. lemon juice
2 Tbsp. water
tsp. salt 36
cup chopped tomato Grilled Vegetable 1. Lightly coat the rst four
4 leuce leaves Quesadilla ingredients (through onion) with
Lemon slices and/or fresh SERVES 2 cooking spray. Grill corn and poblano
mint sprigs (optional) HANDS ON 25 min. pepper, covered, over medium heat
TOTAL 40 min. 4 minutes. Add onion; grill, covered,
1. In a large bowl combine the 5 minutes. Add squash; grill, covered,
rst ve ingredients (through 1 ear of corn, husked 3 minutes or until vegetables are
snippedmint). of a fresh poblano chile tender and lightly charred, turning
2. For dressing, in a screw-top jar pepper (tip, p. 63) or green corn frequently and pepper, onion,
combine the next four ingredients sweet pepper and squash once.
(through salt). Cover and shake well. of a yellow summer squash, 2. Cut corn kernels o cob. Coarsely
Drizzle dressing over bulgur mixture; cut lengthwise into -inch chop poblano pepper, onion, and
toss to coat. Cover; chill 4 to 24 hours. slices squash. Sprinkle vegetables with
3. Before serving, stir tomato into 1 -inch slice red onion black pepper. Spoon vegetables onto
bulgur mixture. Line serving Nonstick cooking spray tortillas just below centers; sprinkle
container with leuce and, if desired, tsp. black pepper with cheese. Fold tortillas in half over
garnish with lemon slices and/or 2 7-inch low-carb our tortillas, lling. Coat with cooking spray;
mint sprigs. such as Mission brand press lightly.
cup shredded reduced-fat 3. Grill quesadillas, covered, over
Tip To make a satisfying lunch, pair Mexican cheese blend (2 oz.) medium heat 3 to 4 minutes or until
tabbouleh with a lean protein like cup pico de gallo golden and crisp, carefully turning
shredded cooked chicken, marinated cup plain fat-free Greek once. Cut into quarters. Serve with the
tofu cubes, or hard-cooked eggs. yogurt remaining ingredients.
Fresh cilantro leaves
PER SERVING (1 cup each) CAL 159, PER SERVING (1 quesadilla each) CAL 277,
(optional)
FAT 9 g (1 g sat. fat), CHOL 0 mg, FAT 9 g (5 g sat. fat), CHOL 18 mg,
SODIUM 127 mg, CARB 19 g (5 g ber, SODIUM 538 mg, CARB 36 g (15 g ber,
2 g sugars), PRO 3 g 7 g sugars), PRO 17 g
Easy Chicken
Noodle Bowl
46
38 2. In four salad containers layer
Roast Pork Salad with greens, pork, and fruit. If desired,
Ginger-Pineapple Dressing sprinkle with cracked black pepper.
SERVES 4 Cover and chill 2 to 24 hours. Divide
HANDS ON 25 min. dressing among four small
Easy Chicken Noodle Bowl
TOTAL 50 min. containers. Cover and chill 2 to
SERVES 2
24 hours.
TOTAL 20 min.
12 oz. pork tenderloin 3. To serve, drizzle one dressing
2 Tbsp. honey mustard portion over one salad portion.
2 oz. rice noodles
6 cups torn romaine and/or
2 cups unsalted chicken stock
spinach Ginger-Pineapple Dressing
4 thin slices peeled fresh ginger
2 cups fresh or canned In a bowl stir together cup low-fat
1 clove garlic, thinly sliced
pineapple chunks and/or mayonnaise, cup unsweetened
2 heads baby bok choy,
sliced fresh nectarines or pineapple juice or orange juice,
coarsely chopped (8 oz.)
peaches 1 Tbsp. honey mustard, and 1 tsp.
cup shredded cooked chicken
1 recipe Ginger-Pineapple grated fresh ginger. Cover and chill
breast
Dressing 2 to 24 hours.
tsp. fish sauce
cup shredded carrot
1. Preheat oven to 425F. Trim fat Tip To tote, place salad and dressing
from pork. Sprinkle pork with tsp. containers in an insulated bag with an
each salt and black pepper. Place ice pack.
1 Tbsp. snipped fresh mint
pork on a rack in a shallow roasting
1 Tbsp. snipped fresh cilantro PER SERVING (3 oz. pork + 1 cups greens +
pan. Roast 20 minutes. Spoon
2 lime wedges cup fruit + about cup dressing each)
mustard over pork. Roast 5 to CAL 224, FAT 6 g (1 g sat. fat), CHOL 60 mg,
Asian chili sauce or sriracha
10 minutes more or until done (160F). SODIUM 281 mg, CARB 19 g (2 g fiber,
sauce
Thinly slice pork. Cool completely. 14 g sugars), PRO 19 g
1. Cook rice noodles according to

package directions. Drain; rinse with
cold water and drain again.
2. Meanwhile, in a large saucepan
combine chicken stock, ginger, and
garlic. Bring to a simmer over
medium. Cook 5 minutes. Add bok
choy, chicken, and fish sauce. Cook
2 to 3 minutes or just until bok choy is
crisp-tender. Stir in rice noodles,
carrot, and green onions. Cook 1 to
2 minutes or until noodles are heated
through. Remove and discard ginger
slices. Stir in basil, mint, and cilantro.
3. To serve, divide noodle mixture
between two bowls. Squeeze lime
wedges over each. Serve with chili
sauce to taste.
Tip Freeze extra stock in ice cube

trays. When frozen, transfer cubes to a
freezer bag to have small amounts
ready when needed.

FAT 2 g (1 g sat. fat), CHOL 40 mg, Roast Pork Salad with
SODIUM 457 mg, CARB 33 g (3 g fiber, Ginger-Pineapple Dressing
39
Beef Gyros 1. Preheat oven to 325F. Line a Tzatziki Sauce In a small bowl stir
SERVES 8 95-inch loaf pan with parchment together of a 6-oz. carton plain
HANDS ON 30 min. paper; coat paper with cooking spray. fat-free Greek yogurt; cup
TOTAL 1 hr. 15 min. 2. In a food processor combine the shredded, seeded cucumber;
1 cup onion and 2 Tbsp. water; cover 1 tsp. red wine vinegar; 1 tsp.
Nonstick cooking spray and process until smooth. Press snipped fresh dill; 1 clove garlic,
1 cup chopped onion pureed onion through a ne-mesh minced; and tsp. kosher salt. If
1 lb. 95% lean ground beef sieve to remove excess liquid; discard desired, cover and chill up to 4 hours
1 egg liquid. Return onion to food before serving. Makes about cup.
cup dry whole wheat bread processor. Add the next eight
crumbs ingredients (through pepper). Cover; Tip The meat may appear a bit pink
4 tsp. dried oregano, crushed process until mixture forms a paste. aer baking. Use an instant-read
2 tsp. dried marjoram, crushed 3. Lightly press meat mixture into thermometer to ensure doneness.
3 cloves garlic, minced prepared loaf pan. Place loaf pan in a
tsp. kosher salt 139-inch baking pan. Pour enough Tip To tote, follow directions in
tsp. black pepper boiling water into baking pan to reach Step4, except store tzatziki in a small
8 low-carb pita bread rounds halfway up sides of loaf pan. Bake container. Wrap gyro in plastic wrap.
3 medium roma tomatoes, 35 to 40 minutes or until done (160F). Place gyro and tzatziki in an insulated
sliced Drain o fat. Cool 10 minutes. Remove; bag with an ice pack. Serve within
cup thinly sliced cucumber cut into slices about inch thick. 5 hours.
cup thinly sliced red onion 4. Fill pita rounds with meat mixture,
cup crumbled reduced-fat tomatoes, cucumber, and red onion PER SERVING (1 gyro each) CAL 206,
feta cheese (2 oz.) slices; top with cheese. Serve with SODIUM 610 mg, CARB 19 g (7 g ber,
1 recipe Tzatziki Sauce Tzatziki Sauce. 4 g sugars), PRO 24 g
48
Asparagus-Egg Sandwiches
Spread 2 slices whole wheat toast
with Dijon-style mustard. Spread
another 2 slices toast with
1 avocado, pied, peeled, and
mashed. Top with 8 to 12 steamed
asparagus spears and 1 hard-
cooked egg, sliced. Sprinkle with
tsp. each sea salt and cracked
black pepper. Top with mustard-
coated toast slices.
SERVES 2 (1 sandwich each) CAL 317,

snacks Grabbing a carb-smart snack between meals will
keep you full and your blood sugar stable. Start with a
healthy base, then try your own sweet or savory spin.
cottage
cheese
Choose A low-fat cottage cheese with
less than 300 mg sodium per 3 cup.
GET STARTED Spoon cup low-fat (2%)
coage cheese into a bowl. Top with one of
these flavorful ideas.
Veggieful Cottage Cheese

Top cottage cheese with cup steamed
small broccoli orets and 1 Tbsp.
chopped roasted red pepper.
SERVES 1. CAL 73, CARB 6 g (1 g fiber, 4 g sugars)
Tropical Cottage Cheese Radish-Chive Cottage Cheese

Top cottage cheese with cup chopped fresh Top cottage cheese with 2 medium radishes,
pineapple; 2 Tbsp. nely chopped dried thinly sliced; 1 tsp. snipped fresh chives; and, if
apricots; and 1 Tbsp. unsweetened aked desired, cracked black pepper.
coconut, toasted.
50
Avo-Bacon Cottage Cheese
Top cottage cheese with 3 thin slices avocado and
Blueberry-Honey Cottage Cheese 1 slice lower-sodium, less-fat bacon, crisp-
Top cottage cheese with cup fresh blueberries, cooked and coarsely chopped. Sprinkle with
1 Tbsp. chopped walnuts, and, if desired, tsp. salt-free Southwest chipotle seasoning,
2 tsp. honey. such as Mrs. Dash brand.
SERVES 1. CAL 130, CARB 10 g (1 g fiber, 7 g sugars) SERVES 1. CAL 112, CARB 5 g (1 g fiber, 3 g sugars)
Caprese Cottage Cheese

Top cottage cheese with cup chopped fresh or Top cottage cheese with cup cherry
frozen peaches, thawed, and 1 Tbsp. coarsely tomatoes, halved; 1 tsp. snipped fresh
chopped toasted macadamia nuts. basil; and a pinch of black pepper.
Save big on
Dark Chocolate and Peanut Popcorn
Combine popcorn and 1 Tbsp. salted roasted
peanuts. Drizzle with oz. dark chocolate,
store-bought melted. Toss to combine.
butter-flavor
SERVES 1. CAL 120, CARB 12 g (3 g ber, 3 g sugars)
recipes instead.
popcorn
GET STARTED
Make 1 cup air-popped popcorn.
Then get a lile creative.
Salted Caramel and Pretzel Popcorn Italian Popcorn

Place popcorn in a small bowl and lightly coat with
Drizzle with 2 tsp. sugar-free caramel topping nonstick butter-flavor cooking spray. Add
1 Tbsp. grated Parmesan cheese and tsp.
Italian seasoning, crushed. Toss to combine.
52
Tropical Popcorn
Sweet Chili Popcorn Combine popcorn, 2 Tbsp. snipped dried
Combine popcorn, 2 tsp. honey, and 1 tsp. chili pineapple, and 1 Tbsp. unsweetened coconut
powder. Toss to combine. flakes, toasted. Toss to combine.
Cranberry White Chocolate Popcorn Barbecue Popcorn

Combine popcorn and 1 Tbsp. chopped dried Combine popcorn and 10 bite-size cheese
crackers. Lightly coat with nonstick butter-flavor
melted. Toss to combine. cooking spray. Sprinkle with tsp. barbecue
seasoning. Toss to combine.
Research shows Strawberry Cream Apple Rings
apple eaters Stir together 1 oz. reduced-fat cream cheese
have a reduced (neufchatel), softened, and tsp. vanilla. Spread
risk of type 2 apple slices with cream cheese mixture and top with
diabetes. mix it cup sliced fresh strawberries.
up to balance SERVES 1. CAL 134, CARB 16 g (3 g fiber, 12 g sugars)
this superfood.
apple
rings
GET STARTED
Core and thinly slice half of a
medium apple crosswise into rings.
Then top with your choice of flavors.
Mixed-Berry Apple Rings Peanut Butter-Chocolate Apple Rings

Drizzle apple slices with 2 tsp. peanut butter,
melted, and top with 1 tsp. miniature semisweet
raspberries, halved. chocolate pieces.
54
Herbed Ricotta Apple Rings
Spread apple slices with 2 Tbsp. part-skim ricotta Cranberry-Cashew Apple Rings
cheese and top with oz. thinly sliced prosciutto or Spread apple slices with 2 tsp. cashew butter and
ham, cut into thin strips, and 1 tsp. snipped fresh drizzle with 2 tsp. maple syrup. Top with 1 Tbsp.
herbs (parsley, basil, thyme, and/or rosemary). finely chopped dried cranberries.
Blackberry-Mascarpone Apple Rings
plain fat-free Greek yogurt and tsp. vanilla. Honey-Almond Apple Rings
Drizzle apple slices with 2 tsp. honey and top with
2 Tbsp. sliced almonds, toasted.
fresh mint and/or lemon zest.
dinner
Ditch the heavy restaurant fare for these carb-smart and
satisfying recipes, and research says you can cut your
calorie intake in half. Weve included speedy dishes and
make-ahead meals for busy weeknights.
la e
ala it o
recipe p. 58
cook well
Prep ingredients ahead to make dinners a
snap. toasted nuts, homemade dressings,
chopped onions, and minced garlic all
stay fresh for a week when refrigerated
in sealed containers or baggies.
62 (photo on p. 57) Tip To toast pine nuts, spread them in 1. For tabbouleh, in a large saucepan
combine broth and barley. Bring to
Blackberry Salad with Pork a shallow baking pan lined with
SERVES 2 parchment paper. Bake at 350F boiling; reduce heat. Simmer,
HANDS ON 25 min. 5 to 7 minutes, shaking pan once or uncovered, 1 hour or until desired
TOTAL 50 min. twice. Watch closely so nuts dont burn. tenderness; drain. Transfer barley to a
bowl; let cool. Stir in the next five
PER SERVING (1 cups greens + 2 oz. ingredients (through mint). In another
1 5- to 6-oz. pork tenderloin cooked pork + cup berries + 2 Tbsp.
cup blackberries and/or bowl whisk together the next five
dressing each) CAL 283, FAT 13 g
raspberries (2 g sat. fat), CHOL 46 mg, SODIUM 147 mg, ingredients (through pepper). Add to
2 Tbsp. lemon juice CARB 28 g (7 g fiber, 20 g sugars), PRO 18 g barley mixture; toss to coat.
1 Tbsp. olive oil 2. In a 12-inch nonstick skillet cook
1 Tbsp. honey Lebanese Meatballs over medium
3 cups mixed baby salad greens 15 to 18 minutes or until browned and
1 cup blackberries and/or done (160F), turning occasionally.
raspberries Serve with tabbouleh. If desired, top
cup grape tomatoes, halved with yogurt and additional snipped
1 Tbsp. pine nuts, toasted fresh mint.
(optional)
Lebanese Meatballs In a bowl
Barley Tabbouleh with combine 12 oz. 90% lean ground
1. Preheat oven to 425F. Place pork
Lebanese Meatballs beef; 2 Tbsp. each finely chopped
on a rack in a shallow roasting pan.
SERVES 6 onion and snipped fresh parsley;
Sprinkle with a dash each of salt and
HANDS ON 30 min. 1 Tbsp. snipped fresh mint; 1 clove
black pepper. Roast, uncovered,
TOTAL 2 hr. garlic, minced; tsp. each ground
20 minutes or until an instant-read
thermometer inserted in center coriander and black pepper; and
3 cups unsalted chicken stock tsp. each ground cumin and salt;
registers 145F. Remove from oven.
1 cup hull-less barley or regular mix well. Form into 12 meatballs.
Cover roast with foil and let stand
pearled barley
3 minutes. Slice pork into -inch-
2 cups snipped fresh parsley Tip Meatballs may have pink color
thick pieces.
2 cups chopped seedless even when cooked through (160F).
2. For dressing, in a small food
cucumber
processor or blender combine the
1 cup chopped tomatoes PER SERVING (2 meatballs +
cup blackberries, the lemon juice, 1 cup tabbouleh each) CAL 286,
cup finely chopped red onion
oil, honey, and a dash each of salt and FAT 10 g (3 g sat. fat), CHOL 37 mg,
2 Tbsp. snipped fresh mint SODIUM 406 mg, CARB 30 g (7 g fiber,
black pepper. Cover and process or
cup lemon juice 3 g sugars), PRO 19 g
blend until smooth. Strain dressing
1 Tbsp. olive oil
through a sieve; discard seeds.
3. To serve, divide greens between
tsp. salt
two plates. Top with the 1 cup
tsp. black pepper
blackberries, the tomatoes, pork
1 recipe Lebanese Meatballs
slices, and, if desired, pine nuts.
Drizzle with dressing.
yogurt (optional)
58
Barley Tabbouleh with
Lebanese Meatballs
Farmstand Pizza
Pork Tenderloin with

Sweet-Spiced Onions
SERVES 4
HANDS ON 25 min.
SLOW COOK 2 hr. (low)
+ 15 min. (high)
1 orange
tsp. coarsely ground black pepper
tsp. ground cinnamon
tsp. ground allspice
tsp. salt
1 lb. pork tenderloin
1 cup chopped onion
2 Tbsp. reduced-sodium soy sauce
2 tsp. cornstarch
64 2
2
tsp. sugar
cups hot cooked whole wheat
Farmstand Pizza black pepper. Cover and shake well. couscous
3. Spread Individual Pizza Crusts cup frozen peas, thawed
SERVES 6
with pizza sauce; sprinkle with 1 oz. sliced almonds, toasted
TOTAL 30 min.
cheese. For a charcoal or gas grill, (about cup)
place pizzas on the grill rack directly
cup fresh or thawed frozen
over low. Cover and grill 2 to 3 minutes 1. Remove tsp. zest and squeeze cup
corn kernels
or until cheese is melted. Remove juice from orange. In a bowl combine the
cup 1-inch pieces fresh green
from grill. Top with vegetable mixture next four ingredients (through salt); sprinkle
beans
and drizzle with vinaigree. over pork and rub into meat.
1 cup fresh baby arugula
cup chopped desired-color 2. In a 10-inch nonstick skillet heat
Individual Pizza Crusts In a bowl 1 tsp. canola oil over medium-high. Brown
sweet pepper
stir together cup whole wheat pork on all sides in hot oil. Coat a 3- or
1 Tbsp. lemon juice
flour, cup all-purpose flour, and 3 -qt. slow cooker with nonstick cooking
2 tsp. olive oil
tsp. salt. Gradually stir in 6 Tbsp. spray. Place pork in cooker. Heat 1 tsp.
tsp. salt
water to make a so dough. If canola oil in skillet; cook onion 4 minutes
tsp. black pepper
necessary, add additional water, or until browned, stirring frequently.
1 recipe Individual Pizza Crusts
1 tsp. at time. Shape dough into a ball. Spoon onion around pork in cooker. Pour
6 Tbsp. pizza sauce
Sprinkle additional our on a work orange juice over onion. Cover and cook
1 cups shredded part-skim
surface. Knead dough on surface on low 2 hours or high 1 hours until pork
mozzarella cheese (6 oz.)
until smooth, elastic, and slightly is done (145F).
sticky. Cover; let stand 10 minutes. 3. Transfer pork to a cuing board; cover.
1. In a medium saucepan cook corn
Divide dough into six portions. Roll In a bowl whisk together soy sauce,
in a small amount of boiling water,
each into a ball. Press balls to aen; cornstarch, sugar, and the orange zest.
covered, 2 minutes. Add green beans;
lightly coat with our. Roll into 6-inch Stir into onion mixture in slow cooker.
cook 5 minutes more or until
circles. Grill circles directly on a Cover and cook on high 15 minutes to
vegetables are crisp-tender; drain.
greased rack, covered, over medium thicken slightly. Toss couscous with peas
Rinse with cold water; drain again.
heat 2 minutes, turning once. and almonds. Slice pork; serve with
2. In a medium bowl combine corn
mixture, arugula, and sweet pepper. couscous mixture and sauce.
PER SERVING (1 individual pizza each)
For vinaigree, in a small screw-top CAL 210, FAT 7 g (3 g sat. fat), CHOL 19 mg,
PER SERVING (3 oz. pork + cup couscous
jar combine lemon juice, oil, salt, and SODIUM 356 mg, CARB 26 g (3 g ber,
mixture + cup sauce each) CAL 340,
60
Pork Tenderloin with
Sweet-Spiced Onions
62
e e
o u ito
o l
SERVES 4 2. Meanwhile, cook rice with garlic
HANDS ON 30 min. and salt according to package
TOTAL 1 hr. 45 min. directions. Stir in pineapple and
lime zest.
12 oz. boneless pork shoulder 3. Using two forks, shred the pork. To
roast, trimmed of fat serve, spoon pork, rice mixture, and
2 tsp. Cajun seasoning Shredded Veggie Slaw into four
1 Tbsp. canola oil serving bowls. Top with sour cream
cup chopped onion and, if desired, additional cilantro.
cup uncooked brown rice
2 cloves garlic, minced Shredded Veggie Slaw In a medium
tsp. salt bowl whisk together 2 Tbsp. snipped
1 cup chopped fresh pineapple fresh cilantro; 2 Tbsp. cider vinegar;
1 tsp. lime zest 1 Tbsp. canola oil; 2 cloves garlic,
1 recipe Shredded Veggie Slaw minced; and tsp. each salt and
cup light sour cream black pepper. Add 1 cups broccoli
Snipped fresh cilantro slaw; 1 sweet pepper, cut into
(optional) bite-size strips; and of a medium
poblano chile pepper, stemmed and
1. Cut meat into 2-inch cubes. In a cut into bite-size strips.
medium bowl toss together meat and
Cajun seasoning. In a 10-inch skillet Tip Chile peppers contain oils that
heat oil over medium. Add pork and can irritate your skin and eyes. Wear
onion. Cook 5 minutes or until meat is plastic or rubber gloves when working
well browned, stirring occasionally. with them.
Remove from heat; carefully add 1 cup
water. Return to heat; bring to boiling.
Reduce heat. Simmer, covered, 1 to SODIUM 493 mg, CARB 40 g (4 g fiber,
1 hours or until meat shreds easily 7 g sugars), PRO 21 g
with two forks. If necessary, add
additional water, cup at a time, if
water in skillet evaporates.
1 Tbsp. seeded (if desired) and
finely chopped fresh jalapeo
chile pepper (tip, p. 63)
2 tsp. Caribbean jerk seasoning,
such as McCormick brand
tsp. salt
Spicy Beef 1 recipe Caribbean Rice
Sloppy Joes Lime wedges
1. Place chicken in a resealable plastic

bag set in a shallow dish. For marinade,
in a small bowl combine the next
10 ingredients (through salt). Pour
marinade over chicken. Seal bag; turn
to coat chicken. Marinate in the
refrigerator 6 to 24 hours, turning
bag occasionally.
2. Drain chicken, reserving marinade.
Grill chicken, covered, over medium
heat 15 to 18 minutes or until done
67 (165F), turning once. Remove from
grill and let stand 5 minutes.
Spicy Beef Sloppy Joes Tip Place any leover meat mixture
SERVES 12 in an airtight container. Freeze up to 3. Meanwhile, for glaze, in a small
HANDS ON 20 min. 3 months. Thaw overnight in saucepan bring the reserved marinade
SLOW COOK 8 hr. (low) refrigerator before reheating. to boiling; reduce heat. Simmer,
uncovered, 10 minutes or until reduced
2 lb. lean ground beef PER SERVING (1 sloppy joe each) CAL 278, to cup. Slice chicken. Serve over
FAT 8 g (3 g sat. fat), CHOL 48 mg, Caribbean Rice with lime wedges and
2 cups lower-sodium salsa SODIUM 527 mg, CARB 29 g (4 g ber,
3 cups coarsely chopped fresh 8 g sugars), PRO 20 g drizzle with glaze.
mushrooms (8 oz.)
1 cups shredded carrots Caribbean Rice Coat a medium
1 cups finely chopped desired- nonstick skillet with nonstick cooking
color sweet peppers spray; heat over medium-high. Add
of a 6-oz. can no-salt-added cup each chopped fresh pineapple
tomato paste and chopped green sweet pepper;
4 cloves garlic, minced 1 Tbsp. seeded (if desired) and finely
1 tsp. dried basil, crushed chopped fresh jalapeo chile pepper
tsp. salt Jerk-Marinated Chicken (tip, p. 63); tsp. each salt, garlic
tsp. dried oregano, crushed with Caribbean Rice powder, and black pepper; and tsp.
tsp. cayenne pepper SERVES 4 ground cinnamon. Cook 5 minutes,
12 whole wheat hamburger buns, HANDS ON 25 min. stirring occasionally. Stir in one 8.8-oz.
split and toasted TOTAL 6 hr. 40 min. pouch cooked whole grain brown
rice, cup canned no-salt-added red
1. In a 12-inch skillet cook ground 2 8-oz. skinless, boneless kidney beans, and cup orange
beef over medium until browned, chicken breast halves juice; heat through. Stir in cup
using a wooden spoon to break up 2 Tbsp. canola oil snipped fresh cilantro.
meat as it cooks. Drain o fat. In a 2 Tbsp. red wine vinegar
2 Tbsp. orange juice PER SERVING (3 oz. chicken + cup rice +
5- to 6-qt. slow cooker combine meat 1 Tbsp. glaze each) CAL 286, FAT 6 g
and the next 10 ingredients (through 2 Tbsp. thinly sliced green (1 g sat. fat), CHOL 83 mg, SODIUM 265 mg,
cayenne pepper). onion CARB 29 g (5 g ber, 5 g sugars), PRO 30 g
2. Cover; cook on low 8 to 10 hours or 1 Tbsp. packed brown sugar
high 4 to 5 hours. Use cup meat 1 Tbsp. reduced-sodium soy
mixture for each bun. sauce
64
Jerk-Marinated Chicken
with Caribbean Rice
eat well
experts recommend
two servings of
fish per week. when
salmon is one of them,
you get a great source
of the healthy fats
that decrease risk for
heart disease, a major
complication for
people with diabetes.
Roasted Salmon with

Tomatoes and Corn
66
70 1. Coat a 10-inch nonstick skillet with
Bean and Veggie Patties
cooking spray; heat over medium-
SERVES 2 high. Add the next ve ingredients
TOTAL 35 min. (through minced garlic). Cook
Roasted Salmon with 5 minutes or until vegetables are
Tomatoes and Corn Nonstick cooking spray tender, stirring occasionally.
SERVES 4 cup shredded zucchini 2. In a medium bowl combine the
HANDS ON 25 min. cup shredded carrot next four ingredients (through
TOTAL 45 min. cup finely chopped red sweet sesame seeds); stir in cooked
pepper vegetables (mixture will be so).
1 1-lb. fresh or frozen salmon 2 Tbsp. coarsely shredded Shape into six 2 -inch paies (about
fillet, skinned if desired onion cup mixture each). Coat same
Nonstick cooking spray 1 clove garlic, minced skillet with cooking spray. Add
2 cups halved grape or cherry 1 egg, lightly beaten paies; cook over medium-high
tomatoes cup canned garbanzo beans 6 minutes or until browned and
2 cups frozen or fresh whole (chickpeas), rinsed, drained, heated through, turning once.
kernel corn and mashed 3. Meanwhile, for topping, in a small
2 tsp. olive oil cup fine dry bread crumbs bowl combine the next seven
1 tsp. chili powder 2 tsp. sesame seeds, toasted ingredients (through oregano). Serve
tsp. ground cumin cup finely chopped zucchini paies with yogurt and topping.
1 lime cup finely chopped tomato
1 tsp. honey 2 tsp. olive oil Tip Shred onion using a coarse grater
cup finely chopped red onion 2 tsp. red wine vinegar or the coarse shredding blade of a
2 Tbsp. snipped fresh cilantro of a clove garlic, thinly sliced food processor.
tsp. salt
1. Thaw salmon, if frozen. Rinse sh; tsp. dried oregano, crushed PER SERVING (3 paies + cup topping
pat dry with paper towels. Preheat each) CAL 277, FAT 11 g (2 g sat. fat),
oven to 400F. Line a 1510-inch yogurt (7 g ber, 10 g sugars), PRO 14 g
baking pan with foil; coat foil with
cooking spray. Place salmon in
prepared pan. Sprinkle salmon with
tsp. each salt and black pepper.
2. In a bowl combine the next ve
ingredients (through cumin) and
tsp. each salt and black pepper. Toss
to coat. Spread tomato mixture around
salmon in pan. Roast, uncovered, 15 to
18 minutes or until sh akes easily.
3. Meanwhile, remove tsp. zest
and squeeze 1 Tbsp. juice from lime.
In a bowl stir together zest, juice,
and honey.
4. Transfer the salmon to a plaer.
Brush salmon with honey mixture. Add
onion and cilantro to tomatoes in pan,
stirring gently to combine. Top salmon
with tomato mixture and additional
fresh cilantro.
PER SERVING (3 oz. salmon + cup

vegetable mixture each) CAL 285,
Eat well
Think you cant have white foods? thats a myth!
There are plenty of good-for-you white foods such as
cauliflower, which is a great source of vitamin C.
71
Peanut Fettuccine with 2 Tbsp. honey cooking. Reserve cup of the pasta
Roasted Cauliflower cup snipped fresh cilantro cooking liquid. Drain pasta mixture
SERVES 4 cup chopped unsalted and transfer to a large bowl. Add
HANDS ON 20 min. peanuts green onions and cauliower; toss
TOTAL 45 min. to combine.
1. Preheat oven to 425F. Line a 3. In a small bowl combine reserved
6 cups bite-size cauliower shallow baking pan with foil. Place pasta water, the mustard, and honey.
orets cauliower in pan; drizzle with oil and Add to pasta mixture; toss to coat.
1 Tbsp. olive oil sprinkle with pepper. Toss to coat. To serve, sprinkle with cilantro
tsp. black pepper Roast, uncovered, 20 to 30 minutes or and peanuts.
4 oz. whole grain feuccine until cauliower is tender and
1 cup packaged fresh julienned browned, stirring twice. PER SERVING (1 cups each) CAL 244,
carrots 2. Meanwhile, cook feuccine
cup thinly sliced green onions according to package directions, 13 g sugars), PRO 8 g
2 Tbsp. coarse ground mustard adding carrots the last 2 minutes of
68
Apple-Brat Burgers 1. In a large bowl combine the rst cup coarsely shredded peeled
SERVES 2 seven ingredients (through nutmeg). Granny Smith apple, cup
HANDS ON 20 min. Add pork and turkey; mix well. Shape shredded carrot, cup shredded
TOTAL 2 hr. 45 min. mixture into two -inch-thick paies. red cabbage, and 1 Tbsp.
(If mixture is sticky, moisten hands unsweetened raisins. Cover and chill
1 egg white, lightly beaten with water.) Using your thumb, indent 2 hours before serving.
2 Tbsp. fine dry whole wheat the middle of each pay.
bread crumbs 2. For a gas or charcoal grill, place Tip The internal color of a burger is
2 Tbsp. unsweetened paies on a greased grill rack directly not a reliable doneness indicator. A
applesauce over medium heat. Cover and grill turkey pay cooked to 165F is safe
1 Tbsp. finely chopped onion 14 to 18 minutes or until done (165F), regardless of color. To measure the
tsp. ground sage turning once halfway through. doneness of a pay, insert an instant-
tsp. black pepper 3. Fill buns with paies and Creamy read thermometer through the side of
tsp. ground nutmeg Apple Slaw. the pay to a depth of 2 to 3 inches.
4 oz. lean ground pork
4 oz. uncooked ground turkey Creamy Apple Slaw In a bowl PER SERVING (1 burger + cup slaw each)
CAL 366, FAT 11 g (4 g sat. fat), CHOL 64 mg,
breast combine cup plain fat-free Greek SODIUM 358 mg, CARB 32 g (8 g ber,
2 light whole wheat hamburger yogurt and 1 tsp. cider vinegar. Stir in 12 g sugars), PRO 34 g
buns, split and toasted
1 recipe Creamy Apple Slaw
70
eat well
with some smart tweaks, You can still have your
favorite foods even though you have diabetes.
in this nacho recipe, Making the tortilla chips saves
big on calories, sodium, and carbs. Small changes
to high-calorie recipes can make a huge impact.
1. Preheat oven to 375F. Cut each

tortilla into eight wedges. Arrange
tortilla wedges in a single layer on a
large baking sheet. Coat wedges with
cooking spray. Bake 10 to 13 minutes
or until wedges are crisp and golden
on edges. Set aside.
2. Meanwhile, for cheese sauce, in a
small saucepan melt buer over
medium. Stir in our until combined.
Whisk in milk until smooth. Cook and
loa e stir until thickened and bubbly. Cook
a o 2 minutes more. Stir in the next ve
ingredients (through turmeric). Cook
SERVES 4 and stir over medium until cheese is
HANDS ON 30 min. melted and mixture is smooth.
TOTAL 40 min. Reduce heat to low. Hold cheese
sauce over low heat until needed,
8 6-inch corn tortillas stirring occasionally.
Nonstick cooking spray 3. Coat a 10-inch skillet with cooking
2 tsp. unsalted buer spray. Preheat skillet over medium.
1 Tbsp. all-purpose our Add meat; cook until browned, using
cup fat-free milk a wooden spoon to break up meat as
cup shredded part-skim it cooks. Drain o fat. Stir the water
mozzarella cheese (2 oz.) and Homemade Taco Seasoning into
cup shredded reduced-fat meat in skillet. Cook and stir 3 to
cheddar cheese (2 oz.) 5 minutes more or until most of the
1 oz. fat-free cream cheese, water has evaporated.
soened 4. To serve, arrange tortilla wedges
tsp. paprika on a serving plate. Top with meat
tsp. ground turmeric mixture, cheese sauce, tomato, sweet
8 oz. 95% lean ground beef pepper, green onions, cilantro, and, if
cup water desired, chile pepper. Serve with salsa.
1 recipe Homemade Taco
Seasoning Homemade Taco Seasoning In a
1 cup chopped tomato bowl stir together 2 tsp. paprika,
cup chopped green or red 1 tsp. ground cumin, to 1 tsp. black
sweet pepper pepper, tsp. ground coriander,
cup sliced green onions to tsp. ground chipotle chile
2 Tbsp. snipped fresh cilantro pepper, and tsp. cayenne pepper.
1 fresh jalapeo chile pepper,
stemmed, seeded, and thinly PER SERVING (16 tortilla wedges +
toppings each) CAL 291,
sliced (optional) (tip, p. 63) FAT 11 g (6 g sat. fat), CHOL 61 mg,
cup chunky mild salsa, such SODIUM 356 mg, CARB 23 g (3 g ber,
as Newmans Own brand 6 g sugars), PRO 24 g
Coffee-Rubbed
Salmon Sandwiches
SERVES 4
HANDS ON 20 min.
TOTAL 30 min.
1 lb. fresh or frozen skinless

salmon llet
cup light sour cream
1 Tbsp. snipped fresh parsley
2 tsp. cider vinegar
1 tsp. prepared horseradish
1 recipe Coee Rub
2 tsp. olive oil
4 whole wheat hamburger buns,
toasted
2 cups baby salad greens
8 thin red onion rings
1. Thaw salmon, if frozen. Rinse sh;

pat dry with paper towels. Cut salmon
into four equal pieces. In a bowl stir
together the next four ingredients
(through horseradish).
74 2. Sprinkle salmon evenly with
Grilled Pork and slices. For a charcoal or gas grill, Coee Rub; rub into salmon.
Peach Salad place skewers on a grill rack directly 3. In a 10-inch nonstick skillet heat
SERVES 2 over medium heat. Cover and grill oil over medium. Cook salmon in hot
HANDS ON 20 min. 10 to 12 minutes or until pork is oil 5 to 7 minutes or until sh akes
TOTAL 30 min. slightly pink in the center, turning easily. Spread toasted bun booms
occasionally. with sour cream mixture. Top with
8 oz. pork tenderloin 2. Meanwhile, for dressing, in a bowl salmon pieces, salad greens, onion,
1 medium peach or nectarine stir together the next ve ingredients and bun tops.
1 Tbsp. honey (through pepper).
1 Tbsp. orange juice 3. To serve, arrange leuce and Coffee Rub Stir together 1 tsp.
1 tsp. low-sodium soy sauce spinach on two plates; top each with instant espresso coee powder,
tsp. curry powder two skewers. Drizzle with dressing 1 tsp. dried ancho chile powder,
tsp. black pepper and sprinkle with green onion. tsp. packed brown sugar, tsp.
1 cups torn Bibb leuce each dry mustard and ground
1 cups fresh baby spinach Tip If using wooden skewers, soak in cumin, and tsp. cayenne pepper.
1 green onion, bias-sliced water 30 minutes before using.
PER SERVING (1 sandwich each) CAL 363,
PER SERVING (1 cups leuce + 4 oz. pork FAT 12 g (2 g sat. fat), CHOL 67 mg,
1. Trim fat from pork and cut pork
+ 4 peach slices + 1 Tbsp. dressing each) SODIUM 347 mg, CARB 33 g (4 g ber,
into 1-inch cubes. Pit peach and cut CAL 207, FAT 3 g (1 g sat. fat), CHOL 54 mg, 8 g sugars), PRO 29 g
into eight slices. On four 10-inch SODIUM 444 mg, CARB 20 g (3 g ber,
skewers thread pork and peach 17 g sugars), PRO 26 g
72
Cofee-Rubbed
Salmon Sandwiches
le o -li e
i e , ale,
a a go ala
SERVES 4
TOTAL 30 min.
4 5-oz. skinless, boneless 4. Drain chicken, discarding

chicken breast halves marinade. Heat a grill pan over
3 lemons medium-high. Add chicken. Cook
2 limes 8 to 10 minutes or until chicken is no
tsp. crushed red pepper longer pink (165F), turning once
4 cups coarsely chopped kale halfway through cooking. If chicken
leaves (about -inch pieces) browns too quickly, reduce heat
1 tsp. canola oil to medium.
1 ripe medium mango 5. Add chopped mango, blueberries,
1 tsp. minced fresh ginger and hazelnuts to kale in bowl. Drizzle
1 cup fresh blueberries with dressing; toss gently to coat.
cup hazelnuts, toasted and Divide kale mixture among four
coarsely chopped plates. Slice chicken; arrange on top
of kale mixture.
1. Place chicken in a resealable
plastic bag set in a shallow dish. Tip If you cant nd 5-oz. chicken
Remove tsp. zest and squeeze breast halves, buy two larger breast
6Tbsp. juice from the lemons. halves (1 lb. total) and cut them in
Squeeze 3Tbsp. juice from the limes. half horizontally to yield four chicken
For marinade, in a bowl combine breast portions.
3Tbsp. of the lemon juice, the lime
juice, crushed red pepper, and tsp. Tip Its important that the mango is
each salt and black pepper. Pour ripe so there is juice to collect and its
marinade over chicken. Seal bag; turn sweet enough to balance the tartness
to coat chicken. Marinate in the from the lemon juice.
refrigerator 15 minutes.
2. Meanwhile, place kale in an Tip To toast hazelnuts, spread in a
extra-large bowl. Drizzle with oil. shallow baking pan lined with
Using clean hands, massage oil into parchment paper. Bake at 350F
kale; set aside. 5 to 10 minutes or until golden,
3. Halve, peel, seed, and chop shaking pan once or twice. Rub the
mango, reserving juice. Set mango warm nuts in a dry dish towel until
aside. For dressing, in a small bowl skins come loose.
combine the mango juice, the lemon
PER SERVING (1 chicken breast half
zest, the remaining 3 Tbsp. lemon + 1 cups kale mixture each) CAL 311,
juice, ginger, tsp. salt, and FAT 11 g (1 g sat. fat), CHOL 91 mg,
tsp. black pepper. Set aside. SODIUM 355 mg, CARB 22 g (4 g ber,
74
77 medium heat. Cover and grill 12 to
Chimichurri Chicken
SERVES 2
thermometer inserted in chicken
TOTAL 25 min.
registers 165F, turning once.
3. Meanwhile, place green beans Sweet and Spicy
2 skinless, boneless chicken in a 9-inch microwave-safe dish.
Edamame-Beef Stir-Fry
breast halves (8 to 10 oz. total) Add the water. Cover dish with SERVES 4
1 tsp. vegetable oil vented plastic wrap. Microwave TOTAL 30 min.
tsp. salt 3 minutes; drain.
tsp. black pepper 4. For sauce, in a small food 8 oz. boneless beef sirloin steak
6 oz. fresh green beans, processor or blender combine the 4 tsp. vegetable oil
trimmed 1 Tbsp. oil, the remaining tsp. salt, 2 tsp. finely chopped fresh
1 Tbsp. water the parsley, vinegar, garlic, and ginger
1 Tbsp. vegetable oil crushed red pepper. Cover and 2 cups broccoli florets
cup packed fresh Italian process or blend until nearly smooth. 1 cup red sweet pepper strips
parsley 5. Remove zest from lemon half. 1 cup frozen shelled edamame
1 tsp. cider vinegar Serve chicken topped with sauce and 3 Tbsp. hoisin sauce
1 clove garlic, halved green beans. Sprinkle with the lemon 2 Tbsp. rice vinegar
tsp. crushed red pepper zest. If desired, squeeze lemon juice 1 tsp. red chili paste
of a lemon over top. 2 cups hot cooked brown rice
1. Brush chicken with the 1 tsp. oil; PER SERVING (1 chicken breast half + 3 oz. 1. Trim fat from meat. Thinly slice
sprinkle chicken with tsp. of the salt beans + 1 Tbsp. sauce each) CAL 245,
FAT 12 g (2 g sat. fat), CHOL 73 mg, meat across the grain into bite-size
and the black pepper.
SODIUM 434 mg, CARB 8 g (3 g fiber, strips. Set aside.
2. For a charcoal or gas grill, place 3 g sugars), PRO 26 g 2. In a nonstick wok or 10-inch skillet
chicken on grill rack directly over
heat 2 tsp. of the oil over medium-
high. Add ginger; cook and stir
15 seconds. Add broccoli and sweet
pepper; cook and stir about 4 minutes
or until crisp-tender. Remove
vegetables from wok.
3. Add the remaining 2 tsp. oil to wok.
Add beef and edamame; cook and stir
over medium-high about 2 minutes or
until beef is desired doneness. Return
vegetables to wok.
4. In a small bowl stir together hoisin
sauce, vinegar, and chili paste. Add to
beef mixture, tossing to coat; heat
through. Serve over rice.
PER SERVING ( cup meat mixture + cup

rice each) CAL 340, FAT 11 g (2 g sat. fat),
(6 g fiber, 8 g sugars), PRO 22 g
76
Sweet and Spicy
Edamame-Beef Stir-Fry
Shredded Chicken Tacos
78
Shredded Chicken Tacos
SERVES 8
HANDS ON 15 min.
1 14.5-oz. can re-roasted diced

tomatoes, undrained
1 fresh jalapeo pepper, halved
and stemmed (tip, p. 63)
3 cloves garlic, peeled
2 Tbsp. chili powder
1 Tbsp. ground cumin
tsp. salt
2 lb. skinless, boneless chicken
thighs
16 6-inch corn or our tortillas,
warmed
Guacamole, snipped fresh
80
cilantro, and/or lime wedges
Seared Pork Chops with 1. Sprinkle chops with salt and
(optional)
Apples and Onion pepper. Coat a 12-inch nonstick skillet
with cooking spray; heat skillet over
SERVES 4
medium-high. Add chops; cook
1. In a food processor or blender TOTAL 40 min.
4 to 5 minutes or until browned on
combine the rst six ingredients
both sides. Remove from skillet;
(through salt); cover and process or 4 7- to 8-oz. bone-in pork center-
keep warm.
blend until smooth. Pour tomato cut rib chops, trimmed of fat
2. In skillet combine apples, onion,
mixture into a 3 - or 4-qt. slow tsp. salt
and garlic. Cook over medium-high
cooker. Add chicken thighs; stir tsp. black pepper
6 to 8 minutes or until apples are
tocoat. Nonstick cooking spray
golden, stirring occasionally.
2. Cover and cook on low 5 to 6 hours 2 rm cooking apples, such as
Carefully add wine; cook 1 to
or high 2 to 3 hours. Gala or Fuji, cut into -inch
2 minutes, stirring to scrape up
3. Transfer chicken to a bowl. Shred slices
browned bits. Stir in broth, mustard,
chicken using two forks. Add enough 1 large onion, cut into thin
and buer. Return chops to skillet.
sauce mixture from slow cooker to wedges
Simmer, covered, 4 to 6 minutes or
shredded chicken to moisten. Serve 2 cloves garlic, minced
until an instant-read thermometer
chicken in tortillas. If desired, top cup dry white wine
inserted in chops registers 145F.
with guacamole, cilantro, and/or cup reduced-sodium chicken
3. Serve chops and apple mixture
lime wedges. broth
with rice. Sprinkle with thyme.
1 to 2 tsp. Dijon-style mustard
PER SERVING (2 tacos each) CAL 256, 1 tsp. buer
FAT 6 g (1 g sat. fat), CHOL 106 mg, PER SERVING (1 pork chop + cup apple
SODIUM 414 mg, CARB 24 g (4 g ber, 1 cups hot cooked brown rice mixture each) CAL 321, FAT 7 g (3 g sat. fat),
4 g sugars), PRO 25 g 1 Tbsp. fresh thyme leaves CHOL 69 mg, SODIUM 426 mg, CARB 33 g
(4 g ber, 12 g sugars), PRO 29 g
81
Barbecue Pulled Pork 1. In a 3 - or 4-qt. slow cooker Creamy Slaw In a large bowl
Sandwiches with combine onions and cup water. If combine 6-oz. plain fat-free Greek
Creamy Slaw necessary, cut meat to t into cooker. yogurt, cup light mayonnaise,
In a bowl combine chili powder, tsp. 2 tsp. sugar,* 1 tsp. celery seeds,
SERVES 10
of the cumin, the pepper, and garlic and tsp. salt. Add one 14-oz. pkg.
HANDS ON 20 min.
powder. Sprinkle mixture evenly over shredded cabbage with carrot
meat; rub in with your ngers. Place (coleslaw mix). Toss to coat. Cover;
meat in cooker. chill 2 to 24 hours. Stir before serving.
2 medium onions, cut into thin
2. Cover and cook on low 8 to 9 hours
wedges PER SERVING (1 sandwich each) CAL 333,
or high 4 to 4 hours.
1 2- to 3-lb. boneless pork FAT 8 g (2 g sat. fat), CHOL 73 mg,
3. Using a sloed spoon, remove SODIUM 583 mg, CARB 32 g (8 g ber,
sirloin roast , trimmed of fat
meat and onions from cooker. Shred 16 g sugars), PRO 32 g
1 tsp. chili powder
meat using two forks.
tsp. ground cumin
4. In a large bowl stir together *Sugar Sub Choose Splenda
tsp. black pepper
barbecue sauce, vinegar, honey, and Granular. Follow package directions
tsp. garlic powder
the remaining tsp. cumin. Add to use 2 tsp. sugar equivalent.
1 cup barbecue sauce
shredded meat and onions; toss PER SERVING WITH SUB Same as above,
cup cider vinegar except CAL 330, CARB 31 g (15 g sugars)
gently to coat. Fill each bun with
1 Tbsp. honey
about cup meat mixture and cup
10 reduced-calorie whole wheat
Creamy Slaw.
hamburger buns, split and
toasted, such as Sara Lee brand
1 recipe Creamy Slaw
80
82
Pasta Primavera with
Garden Vegetables
SERVES 4
TOTAL 25 min.
4 oz. dried linguine or spinach

feuccine
1 small zucchini or yellow
summer squash, halved
lengthwise and sliced
1 cup fresh pea pods, tips and
strings removed
cup chopped desired-color
sweet pepper
1 Tbsp. olive oil
2 cups coarsely chopped
tomatoes
or dill; or 1 tsp. dried basil,
crushed, or dried dill
tsp. salt
2 Tbsp. grated Parmesan
cheese (optional)
Cracked black pepper
(optional)
1. Cook pasta according to package

directions, adding zucchini, pea
pods, and sweet pepper the last
3 minutes of cooking; drain.
2. In a medium saucepan heat oil
over medium. Add tomatoes, green
onions, basil, and salt; cook 2 to
3 minutes or until heated through,
stirring occasionally.
3. Add tomato mixture to pasta
mixture; toss to combine. If desired,
sprinkle servings with cheese and
black pepper.
Tip For even more color, use half

of a small zucchini and half of a small
yellow summer squash.

82
eat well
yes, You can still have pasta
Just watch the portions. bulk
up a meal by adding nonstarchy
vegetables, such as the zucchini
and carrot ribbons in the
Peanut-Cilantro chicken
PAsta (below).
ea ut-
ila t o
i e
a ta
SERVES 4 1. In a food processor combine the
TOTAL 40 min. first seven ingredients (through
crushed red pepper); add cup of
3 cups packed fresh cilantro the peanuts. Cover and process until
leaves and stems (3 oz.) nearly smooth.
cup plain soymilk or fat-free 2. Using a vegetable peeler, cut
milk carrots and zucchini lengthwise into
2 Tbsp. rice vinegar thin ribbons.
1 Tbsp. reduced-sodium soy 3. In a large saucepan cook noodles
sauce according to package directions,
2 cloves garlic, minced adding carrot and sweet pepper the
tsp. salt last 1 minute of cooking; drain.
tsp. crushed red pepper 4. Meanwhile, in a 10-inch nonstick
cup salted dry-roasted skillet heat oil over medium. Add
peanuts chicken; cook and stir 4 minutes or
2 medium carrots, peeled until no longer pink. Stir in cilantro
1 small zucchini, trimmed mixture; heat through. Stir in noodle
3 oz. dried brown rice pad thai mixture and zucchini.
noodles, such as Annie Chuns 5. Chop the remaining peanuts.
brand Sprinkle servings with chopped
1 medium red sweet pepper, cut peanuts and sesame seeds. Serve
into thin strips with lime wedges.
1 tsp. canola oil
12 oz. skinless, boneless chicken PER SERVING (1 cups each) CAL 349,
breast, cut into bite-size
pieces 6 g sugars), PRO 28 g
1 tsp. toasted sesame seeds
Lime wedges
Curried Chicken with
Cabbage, Apple, and Onion
SERVES 4
TOTAL 25 min.
1 tsp. curry powder

tsp. salt
tsp. black pepper
4 small skinless, boneless
chicken breast halves (1 to
1 lb. total)
2 tsp. olive oil
2 tsp. buer
1 medium onion, sliced and
separated into rings
3 cups shredded cabbage
2 red-skin cooking apples (such
as Rome or Jonathan), cored
and thinly sliced
cup apple juice
84 1. Preheat oven to 400F. Using a
Stuffed Zucchini with 1. In a small bowl combine tsp. of
Black Beans, Corn, and small measuring spoon, scoop out the curry powder, the salt, and
Poblano Pepper zucchini halves, leaving -inch-thick pepper. Sprinkle spice mixture over
SERVES 2 shells. Discard pulp. Place shells, cut chicken; rub in with your ngers.
HANDS ON 30 min. sides up, in a shallow baking pan. 2. In a 10-inch nonstick skillet heat
TOTAL 50 min. 2. In a 10-inch nonstick skillet cook oil over medium-high. Add chicken.
poblano and onion in hot oil over Cook 8 to 12 minutes or until chicken
2 medium zucchini (about medium 6 minutes or until tender, is done (165F), turning once halfway
8 oz. each), trimmed and stirring occasionally. Add garlic; cook through. Transfer chicken to a plaer.
halved lengthwise 1 minute. Stir in corn, tomato, and Cover to keep warm.
1 fresh poblano chile pepper, black beans. Cook 2 minutes or until 3. Melt buer in the hot skillet. Add
seeded and nely chopped heated through, stirring occasionally. onion. Cook 5 minutes or until tender,
(tip, p. 63) Remove from heat. Stir in cup of the stirring occasionally. Stir in cabbage,
cup nely chopped onion cheese and the cilantro. apple slices, and apple juice. Sprinkle
1 tsp. olive oil 3. Divide bean mixture among with the remaining tsp. curry
2 cloves garlic, minced zucchini shells, packing lling lightly powder. Cook 3 to 4 minutes or just
cup fresh or frozen whole and mounding as needed. Sprinkle until apples and vegetables are
kernel corn with the remaining cup cheese. tender, stirring occasionally. Return
cup chopped tomato Bake, uncovered, 20 minutes or until chicken to skillet; heat through.
cup canned no-salt-added zucchini is tender.
black beans, rinsed and PER SERVING (1 chicken breast half + 1 cup
PER SERVING (2 zucchini halves each) cabbage mixture each) CAL 237,
drained
CAL 243, FAT 9 g (4 g sat. fat), CHOL 20 mg, FAT 6 g (2 g sat. fat), CHOL 71 mg,
cup shredded reduced-fat SODIUM 274 mg, CARB 31 g (6 g ber, SODIUM 231 mg, CARB 19 g (4 g ber,
Monterey Jack cheese (2 oz.) 6 g sugars), PRO 15 g 13 g sugars), PRO 27 g
2 Tbsp. snipped fresh cilantro
84
Curried Chicken with
Cabbage, Apple, and Onion
cook well
To freeze: place patties in
a single layer in a freezer
container. Cover and freeze up
to 3 months. To serve, thaw in
the refrigerator overnight.
Veggie-Filled
Hamburgers
86
87 3. Remove 1 tsp. zest from one
Shrimp and Quinoa Salad
SERVES 4 orange. Using a paring knife, cut
HANDS ON 30 min. remaining peel and white pith from
TOTAL 45 min. oranges; discard. Holding an orange
Veggie-Filled Hamburgers over an extra-large bowl to catch
SERVES 4
10 oz. fresh or frozen large juices, cut segments from orange (set
HANDS ON 25 min.
shrimp, peeled and deveined segments aside). Squeeze juice from
TOTAL 35 min.
1 cup quinoa membranes into bowl. Repeat with
2 Cara Cara and/or navel remaining orange. Stir in the 1 tsp.
2 Tbsp. fat-free milk orange zest, the balsamic vinegar,
oranges
cup nely shredded carrot and tsp. each salt and black
3 Tbsp. white balsamic vinegar
cup thinly sliced green onions pepper. Add shrimp, quinoa, spinach,
1 5- to 6-oz. pkg. baby spinach
cup so whole wheat bread and orange segments; toss gently
or arugula
crumbs to combine.
1 clove garlic, minced
1. Thaw shrimp, if frozen. Rinse
tsp. dried Italian seasoning, Tip If using wooden skewers, soak
shrimp; pat dry with paper towels.
crushed them in water 30 minutes before using.
Thread shrimp onto four 8-inch
Dash black pepper
skewers. For a charcoal or gas grill,
12 oz. 95% lean ground beef Tip To use a grill pan, lightly brush
grill skewers, covered, over medium
4 tsp. Dijon-style mustard oil over grill pan. Preheat over
heat 4 to 6 minutes or until shrimp are
Dash curry powder medium-high. Add skewers; cook
opaque, turning once.
4 whole wheat hamburger buns, 4 to 6 minutes or until shrimp are
2. Meanwhile, rinse quinoa; drain. In
split and toasted opaque, turning once.
a medium saucepan bring 2 cups
4 leuce leaves
water to boiling. Add quinoa. Return
4 to 8 slices tomato PER SERVING (2 cups each) CAL 271,
to boiling; reduce heat. Simmer, FAT 3 g (0 g sat. fat), CHOL 99 mg,
cup sliced zucchini
covered, about 15 minutes or until SODIUM 248 mg, CARB 42 g (5 g ber,
water is absorbed. Remove from heat. 11 g sugars), PRO 20 g
1. In a medium bowl stir together the
rst seven ingredients (through
pepper). Add beef; mix well. Shape
into four -inch-thick paies.
2. For a gas or charcoal grill, place
paies on the grill rack directly over
medium heat. Cover and grill 11 to
thermometer inserted into the side of
each pa y registers 160F, turning
once halfway through grilling.
3. Meanwhile, for curry mustard,
in a small bowl combine mustard and
curry powder. Spread bun booms
with curry mustard. Add leuce,
tomato, zucchini, paies, and
buntops.
PER SERVING (1 burger each) CAL 254,

Skillet Mac n Cheese
with Tomatoes
88
Scallop and
Asparagus Alfredo

with Tomatoes
SERVES 6
HANDS ON 20 min.
TOTAL 40 min.
1 medium zucchini, trimmed,

halved lengthwise, and thinly
sliced crosswise
1 small red sweet pepper, cut
into thin bite-size strips
3 green onions, thinly sliced,
green and white parts
separated 3. Add cooked pasta, chicken, and 2 Tbsp. nely shredded
1 cups low-fat milk (1%) zucchini mixture to sauce in skillet. Parmesan cheese
3 Tbsp. all-purpose our Stir to combine. Spread in an even 1 Tbsp. lemon juice
tsp. salt layer. Remove from heat. Top with tsp. lemon-pepper seasoning
tsp. black pepper tomatoes. Broil 5 to 6 inches from the
cup light tub-style cream heat 6 to 8 minutes or until tomatoes 1. Cook pasta according to package
cheese are soened. Sprinkle with remaining directions, adding asparagus the last
2 cups shredded reduced-fat cup cheese. Broil 1 to 2 minutes 3 minutes of cooking time. Drain and
cheddar cheese (8 oz.) more or until cheese is melted. keep warm.
8 oz. dried multigrain high- Sprinkle with oregano. 2. Rinse scallops; pat dry with paper
protein elbow macaroni towels. In a 10-inch skillet melt buer
PER SERVING (1 cups each) CAL 373, over medium-high. Add scallops and
(2cups), cooked according
to package directions garlic. Cook 4 minutes or until
6 oz. cooked and shredded 8 g sugars), PRO 28 g scallops are golden, turning once.
skinless, boneless chicken Remove scallops from skillet;
breast (1 cups) keepwarm.
1 cup cherry tomatoes, halved 3. Whisk evaporated milk into the
1 Tbsp. snipped fresh oregano 89 drippings in the skillet over medium-
Scallop and low. Add remaining ingredients. Cook
1. Coat a 10-inch oven-going skillet Asparagus Alfredo and stir until cheeses are melted and
with nonstick cooking spray. Heat sauce is smooth.
SERVES 2
skillet over medium. Add zucchini, 4. Add pasta and asparagus to
TOTAL 30 min.
sweet pepper, and white parts of skillet; toss to coat. Divide pasta
green onions. Cook 5 to 7 minutes mixture between two plates. Top
2 oz. dried whole wheat penne
or until crisp-tender, stirring with scallops.
pasta
occasionally. Transfer vegetables to 1 lb. fresh asparagus spears, cut
a medium bowl; add green parts of into 1-inch pieces (2 cups) FAT 11 g (6 g sat. fat), CHOL 66 mg,
green onions. 8 oz. fresh sea scallops SODIUM 530 mg, CARB 40 g (3 g ber,
2. In a small bowl whisk together 2 tsp. buer 12 g sugars), PRO 36 g
milk, our, salt, and black pepper. Add 2 cloves garlic, minced
milk mixture and cream cheese to 1 5-oz. can evaporated fat-free
skillet. Cook and stir over medium milk
until thickened and bubbly. Gradually 2 Tbsp. reduced-fat cream
add 1 cups of the cheddar cheese, cheese (neufchatel)
whisking until cheese is melted and
sauce is smooth.
90
Oven-Fried Drumsticks
and Thighs
SERVES 6
HANDS ON 20 min.
TOTAL 1 hr. 5 min.
1 egg, beaten
3 Tbsp. fat-free milk
1 cups crushed cornakes or
nely crushed rich round
crackers (about 35)
1 tsp. dried thyme, crushed
tsp. paprika
tsp. salt
tsp. black pepper
2 Tbsp. buer, melted
2 to 3 lb. chicken drumsticks
and/or thighs
Lemon wedges (optional)
Fresh thyme (optional)
1. Preheat oven to 375F. In a small

bowl combine egg and milk. For
coating, in a shallow dish combine
the next ve ingredients (through
pepper); stir in melted buer. Skin
chicken. Dip chicken pieces, one at a
time, into egg mixture; coat with
crumb mixture.
2. In a greased 1510-inch baking
pan arrange chicken, bone sides
down, so the pieces arent touching.
Sprinkle with any remaining crumb
mixture.
3. Bake, uncovered, 45 to 55 minutes
or until chicken is no longer pink
(175F). Do not turn chicken pieces
while baking. If desired, serve with
lemon wedges and garnish with
fresh thyme.
Tip To make chicken tenders,

cut 1 lb. skinless, boneless chicken
breast halves lengthwise into
1-inchstrips.
PER SERVING (3 oz. chicken each) CAL 265,

90
eat well
Dont overlook pork.
Pork Tenderloin
is just as lean as
chicken breast. A
3-oz. portion has
3grams of fat. To
save time, cook a
whole tenderloin at
once and serve for
multiple meals.
91
Mustard, Pork, Fennel,
and Broccoli Pasta
SERVES 2
TOTAL 40 min.
oz. dried porcini mushrooms

(about cup)
1 cup reduced-sodium chicken
broth
1 oz. dried whole wheat penne
pasta
1 cups broccoli florets
2 tsp. olive oil
8 oz. pork tenderloin, cut into
bite-size strips
1 Tbsp. Dijon-style mustard
1 small bulb fennel, cored and
cut into thin wedges ( cup)
1 medium shallot, cut into thin
wedges
tsp. snipped fresh thyme
tsp. black pepper
2 tsp. flour
1 Tbsp. shaved Parmesan
cheese (optional) broth through lined sieve into bowl pepper to saucepan. Cook and stir
Fennel fronds (optional) with mushrooms. about 3 minutes or until fennel is
2. Meanwhile, cook pasta according crisp-tender. Stir in our; cook
1. Place mushrooms in a small bowl. to package directions, adding 1 minute. Return pork mixture to pan.
In a medium saucepan bring broth to broccoli the last 3 minutes; drain. Cook and stir until slightly thickened.
boiling. Pour broth over mushrooms; 3. Wipe saucepan and return to heat. Cook 1 minute more. Add pasta
let soak 15 to 20 minutes or until Add oil to pan; heat over medium- mixture to pan; heat through. If
mushrooms are tender. Using a high. Add pork; cook 4 minutes or desired, top servings with Parmesan
sloed spoon, transfer mushrooms to until pork is cooked through. Using a cheese and fennel fronds.
a ne-mesh sieve. Rinse under cold sloed spoon, transfer pork to the
water; drain. Chop mushrooms; place bowl with mushrooms. Add mustard PER SERVING (1 cups each) CAL 326,
to pork mixture and stir to combine. FAT 8 g (1 g sat. fat), CHOL 74 mg,
in a medium bowl. Line sieve with a
paper towel or coee lter; strain 4. Add fennel, shallot, thyme, and 3 g sugars), PRO 33 g
Carnitas Tacos
SERVES 8
HANDS ON 30 min.
1 3- to 3-lb. bone-in pork

shoulder roast
cup chopped onion
cup orange juice
1 Tbsp. ground cumin
1 tsp. kosher salt
1 tsp. dried oregano, crushed
tsp. cayenne pepper
1 lime
2 5.3-oz. cartons plain fat-free
92 Greek yogurt
16 6-inch so yellow corn
Shrimp and Rice Bowls 2. Rinse shrimp; pat dry. In a bowl
tortillas, such as Mission
SERVES 4 season shrimp with coriander, ginger,
brand
HANDS ON 10 min. pepper, and nutmeg; toss to coat.
4 leaves green cabbage,
TOTAL 50 min. 3. In a 10-inch wok or nonstick skillet
quartered
heat oil over medium-high. Add
1 cup thinly sliced red onion
1 cups water shrimp; cook 3 to 4 minutes or until
1 cup refrigerated salsa
tsp. salt opaque. Remove shrimp; keep warm.
(optional)
cup uncooked long grain Add cabbage and onion to wok. Cook
brown rice 3 to 5 minutes or until crisp-tender, 1. Remove meat from bone; discard
12 oz. frozen large shrimp in stirring frequently. bone. Trim fat from meat. Cut meat
shells, thawed, peeled, and 4. Divide cabbage mixture among into 2- to 3-inch pieces; place in a
deveined bowls. Top with rice mixture, 3 - or 4-qt. slow cooker. Stir in the
tsp. ground coriander edamame, and shrimp. Drizzle with next six ingredients (through
tsp. ground ginger warm Peanut Sauce and, if desired, cayenne pepper).
tsp. black pepper garnish with lime wedges, chopped 2. Cover and cook on low 8 to
tsp. ground nutmeg peanuts, and/or crushed red pepper. 10 hours or high 4 to 5 hours. Remove
1 Tbsp. canola oil
meat from cooker. Shred meat using
4 cups coarsely shredded napa Peanut Sauce In a small saucepan two forks. Stir in enough cooking
cabbage combine cup creamy peanut
liquid to moisten.
cup slivered onion buer, 3 Tbsp. water, 1 Tbsp. honey,
3. For lime crema, remove 1 tsp. zest
cup edamame 2 tsp. reduced-sodium soy sauce,
and squeeze 2 Tbsp. juice from lime.
1 recipe Peanut Sauce and tsp. crushed red pepper.
In a small bowl combine lime juice,
Lime wedges, chopped Cook and stir over medium-low
yogurt, and dash kosher salt.
peanuts, and/or crushed red 2 to 3 minutes or until heated through.
4. Serve meat in tortillas with
pepper (optional) Cool slightly. If needed, stir in
cabbage, red onion, lime crema, and,
additional water to reach desired
if desired, salsa. Sprinkle with
1. In a small saucepan bring the consistency.
lime zest.
water and salt to boiling. Stir in rice;
reduce heat. Simmer, covered, PER SERVING (3 or 4 shrimp + cup rice
PER SERVING (2 tacos each) CAL 301,
mixture + cup cabbage mixture + 2 Tbsp.
40 minutes or until rice is tender and sauce each) CAL 365, FAT 14 g (2 g sat. fat),
water is absorbed. Remove from heat. SODIUM 329 mg, CARB 28 g (4 g fiber,
Let stand, covered, 5 minutes. (4 g fiber, 9 g sugars), PRO 24 g
92
Carnitas Tacos
cook well
Slow cookers are
excellent tools for
the busy home cook.
But dont peek!
Every time you lift
the slow cooker lid,
you lose heat and add
30 minutes of cooking
time to the dish.
desserts Sweets can be a yes, but portions maer. We started
with a favorite, then did the carb-counting for you.
ice cream
GET STARTED Dish up cup
half-the-fat ice cream, vanilla or
chocolate avor, such as Edys
brand. Make it yours with smart
portions of tasty toppers.
S'more Topper
Drizzle 1 Tbsp. sugar-free chocolate-avor
syrup over ice cream. Top with about 12 tiny
marshmallows and of a large graham
cracker rectangle, coarsely crushed.
PB&J Topper Mint Chocolate Chip Topper

Mash cup chopped fresh strawberries with a fork; Melt 2 tsp. dark chocolate chips. Drizzle over ice
spoon over ice cream. Melt 1 tsp. creamy peanut cream. Top with 1 chopped layered chocolate-
buer with 2 tsp. fat-free milk. Stir together until mint candy, such as Andes brand, and
smooth; drizzle over ice cream. Top with 2 Tbsp. fresh mint leaves.
chopped fresh strawberries.
94 SERVES 1. CAL 153, CARB 23 g (1 g fiber, 15 g sugars)
Cherry-Berry Topper Triple-Citrus Topper
In a small saucepan simmer cup orange juice and
cup refrigerated unsweetened coconut milk
beverage over medium until reduced to 2 Tbsp. Stir in
cherries. Spoon over ice cream. Top with tsp. lime zest. Drizzle over ice cream. Top with
2 Tbsp. fresh blackberries and 1 Tbsp. 1 Tbsp. unsweetened flaked coconut, toasted, and
chopped roasted pistachios. tsp. lemon zest. Serve with a lime wedge.
Maple-Pecan Topper
Toast 1 Tbsp. chopped pecans and toss with a dash
of pumpkin pie spice. Top ice cream with pecans
and 1 tsp. pure maple syrup. Sprinkle with
pie spice or ground cinnamon. additional pumpkin pie spice.
recipe index
Use our color-coded key to nd BEEF & PORK Creamy Green Smoothies ...... 20
100 Recipes to Beat Diabetes (ISSN 2572-6188), 2017. 100 Recipes to Beat Diabetes is published annually in June by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. In Canada: Mailed under
recipes with less than 30 grams Apple-Brat Burgers .....................69 Huevos Rancheros Tacos ....12
of carb, recipes that take less Barbecue Pulled Pork Sandwiches Make-Ahead Refrigerator Whole
than 30minutes to make, and with Creamy Slaw........................ 80 Wheat Pumpkin Muns ..........18
gluten-free recipes (check Barley Tabbouleh with Lebanese Peach-Blueberry Parfaits ...........9
ingredients lists to make sure Meatballs ..................................58 Peaches n Cream Crepes ......26
the store-bought foods you use Beef Gyros ................................ 48 Pink Power Smoothies ...... 20
are gluten-free).
Blackberry Salad with Pork ..58 Poppy Seed Oat Waes with
Carnitas Tacos .......................92 Citrus Syrup ...........................26
30 g carb or less Grilled Pork and Rhubarb Oat Muns ............... 17
30 minutes or less Peach Salad ........................... 72 Spiced Anytime Oatmeal ............ 11
Gluten-free
Publications Mail Sales Product Agreement No. 40069223. Canadian BN 12348 2887 RT. Meredith Corp. 2017. All rights reserved. Printed in the U.S.A.
Loaded Nachos ........................ 71 Spring Green Friata ..........12
Mustard, Pork, Fennel, and Steel-Cut Oatmeal with
Broccoli Pasta ..............................91 Chocolate-Bacon Topper ..........19
Pork Tenderloin with Sweet Pepper and Hash Brown
Sweet-Spiced Onions ................ 60 Baked Eggs ...............................25
Roast Beef, Arugula, and Pickled Vegetable Cheese Strata .........14
Onion Wrap ..................................39
Roast Pork Salad with Ginger-
Pineapple Dressing ..............47
CHICKEN & TURKEY
Cherry Chicken
Seared Pork Chops with Apples
Leuce Wraps .....................36
and Onion .................................79
Chimichurri Chicken ...........76
Shredded Pork
Burrito Bowls ............................63 Cold Noodle Salad.......................33
Spicy Beef Sloppy Joes .......... 64 Curried Chicken-Apple
Wraps .....................................38
Sweet and Spicy Edamame-Beef
Stir-Fry .......................................76 Curried Chicken with Cabbage,
Apple, and Onion ..................84
Veggie-Filled Hamburgers .....87
Easy Chicken Noodle Bowl .....47
Goat Cheese Pizza ................41
BREAKFAST
Greek Meatball Kabobs with
Apple-Cran-Oat Breakfast
Grilled Pita ................................ 30
Cookies .........................................23
Jerk-Marinated Chicken with
Avocado Egg Chilaquiles .....15
Caribbean Rice ........................ 64
Bacon-Pea-Swiss
Lemon-Lime Chicken, Kale, and
Scramble .............................. 11
Mango Salad ....................... 74
Blueberry Ricoa
Oven-Fried Drumsticks
Pancakes ................................23
and Thighs ............................... 90
Breakfast Ham
Peanut-Cilantro
and Egg Cups .............................9
Chicken Pasta ...........................83
Cherry-Berry Oatmeal
Shredded Chicken Tacos ........79
Smoothies .............................. 21
Coee Smoothies .............. 20
with Tomatoes ..............................89
96
Smoky Chicken Tortilla Soup ..33 Smore Topper .......................94 HIGH-
Sweet-and-Sour Chicken ........34 Strawberry Cream
Apple Rings .........................54
Turkey, Apple, and Havarti
Sandwich .................................. 37 Sweet Chili Popcorn ...........53
Triple-Citrus Topper ...........95
DESSERTS & SNACKS Tropical Coage Cheese .. 50
Tropical Popcorn ................53 been tested in the Beer Homes
Apple-Caramel Topper .........95
& Gardens Diabetic Living Test
Avo-Bacon Veggieful Kitchen. This means each recipe is
Coage Cheese .....................51 Coage Cheese ................. 50 practical, reliable, and meets our
high standards of taste appeal.
Barbecue Popcorn ................53
Blackberry-Mascarpone FISH & SEAFOOD
Apple Rings .........................55 Coee-Rubbed Salmon
Blueberry-Honey Sandwiches .............................. 72 NUTRITION INFO
Nutrition facts per serving are
Coage Cheese ..................51 Roasted Salmon with Tomatoes noted with each recipe.
Caprese and Corn .................................67 Ingredients listed as optional are
not included in the per-serving
Coage Cheese ..................51 Salmon Salad with Strawberry nutrition analysis.
Cherry-Berry Topper .............95 Vinaigree ..............................34 When ingredient choices appear,
we use the rst one to calculate
Cranberry-Cashew Scallop and Asparagus the nutrition analysis.
Apple Rings ............................55 Alfredo .......................................89
Cranberry White Chocolate Shrimp and Quinoa Salad .......87
Popcorn ...............................53 Shrimp and Rice Bowls ...............92
INSIDE OUR RECIPES
Dark Chocolate and Peanut Tuna and Hummus Wraps .......38 Precise serving sizes (listed
Popcorn ...............................52 below the recipe) help you
manage portions.
Herbed Ricoa
Apple Rings ............................55
VEGETARIAN Test Kitchen tips and sugar
substitute recommendations are
MAIN DISHES
Honey-Almond listed aer the recipe directions.
Apple Rings .........................55 Asparagus-Egg Sandwiches ..49 Kitchen basics such as ice, salt,
black pepper, oil, and nonstick
Italian Popcorn ....................52 Bean and Veggie Paies .............67 cooking spray sometimes are not
Black-Eyed Pea Salad .................42 listed in the ingredients list; they
Maple-Pecan Topper ............95 are italicized in the directions.
Mint Chocolate Chip Farmstand Pizza ................... 60
Topper ....................................94 Grilled Vegetable Quesadilla .... 45
Mixed-Berry Grilled Veggie Pasta Salad ..... 30
Apple Rings .........................54 Pasta Primavera with Garden abbreviations
Nuy Peach Vegetables .............................81 cal = calories
Coage Cheese ..................51 Peanut Feuccine with
sat. fat = saturated fat
PB&J Topper ..........................94 Roasted Cauliower ....................68
Peanut Buer-Chocolate Roasted Mushroom
chol = cholesterol
Apple Rings .........................54 Pasta Salad ...................................42 carb = carbohydrate
Radish-Chive Stued Zucchini with Black Beans, pro = protein
Coage Cheese ................. 50 Corn, and Poblano Pepper ......84
Salted Caramel and Pretzel Tabbouleh ................................ 45
Popcorn ..................................52
LL
IT'SYAOUR
ON IET!
D
Tame that blood sugar with good food!

Well show you how with simple, quick dishes that even the picky eater
in your house will love. Let our well-balanced meals power every hour!

100 Recipes To Beat Diabetes 2017

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p.

Sheri R. Colberg, Ph.D., FACSM,

Marjorie Cypress, Ph.D., CNP, CDE,

Joanne Gallivan, M.S., RDN, former NIH

J. Michael Gonzalez-Campoy, M.D., Ph.D.,

Sharonne N. Hayes, M.D., FACC, FAHA,

Marty Irons, RPh, CDE, community

Evan Sisson, Pharm.D., M.H.A., BCACP, CDE,

Chef Art Smith, star of Bravos Top Chef

Toby Smithson, M.S., RDN, LD, CDE, founder

Hope S. Warshaw, M.M.Sc., RD, CDE, author

John Zrebiec, M.S.W., CDE, director of

SENIOR VICE PRESIDENTS

In Memoriam | E. T. Meredith III, 19332003

Nutrition Info with Every Recipe 43

Next big number: blood A1C Cholesterol

should have a team of health

SERVES 2 (1 cups each) CAL 166,

Nonstick cooking spray

1. Preheat oven to 350F. Coat eight

PER SERVING (1 egg cup each) CAL 145,

1 cups steel-cut oats

1. Preheat oven to 350F. Spread

2 eggs, lightly beaten

5 cups whole wheat baguee-style

1. Lightly coat a 3-qt. rectangular baking

PER SERVING ( casserole each) CAL 285,

1. In a 3 - or 4-qt. slow cooker

Tip Store leover oatmeal in an

PER SERVING ( cup cooked oats +

1. In a medium bowl combine the

Tip This recipe easily doubles to cook well

in blueberries. cookie sheets with parchment paper.

PER SERVING (2 pancakes each) CAL 72,

1. In a medium bowl stir together the

19 golden and crisp. Using a fork, li

1 Tbsp. vegetable oil

4 cups torn mixed salad greens

12 oz. cooked chicken

1. In a medium bowl combine

Tip To toast nuts, spread in a

PER SERVING (2 wraps each) CAL 269,

Curried Chicken- Tuna and

2 Tbsp. cider vinegar Tip To make four wraps, use cup

brand Tip To tote, place wraps in a storage

17-inch whole wheat pizza crust

1. Brush pizza crust with oil. Top with

Tip To tote, wrap pizza half in plastic.

PER SERVING ( pizza each) CAL 219,

1. In four salad containers layer the

Tip To tote, place salad container in

PER SERVING (1 cup each) CAL 203,

cup bulgur, rinsed and drained

1. Cook rice noodles according to

Tip Freeze extra stock in ice cube

PER SERVING (2 cups each) CAL 242,

SERVES 2 (1 sandwich each) CAL 317,

Veggieful Cottage Cheese

Tropical Cottage Cheese Radish-Chive Cottage Cheese

Caprese Cottage Cheese

Salted Caramel and Pretzel Popcorn Italian Popcorn

Cranberry White Chocolate Popcorn Barbecue Popcorn

Mixed-Berry Apple Rings Peanut Butter-Chocolate Apple Rings

Tip Store leover oatmeal in an

19 golden and crisp. Using a fork, li