2 Preparing healthy meals is one of the important steps I am taking to stay healthy and help lower my risk of type 2 diabetes. After I took the Diabetes Risk Factor Assessment at AskScreenKnow.com, I realized it was important to make these changes for myself and for my family. This recipe guide includes some of my family s favorite healthy recipes. Each dish is packed with great flavors that I know your family will enjoy. Remember to take the Diabetes Risk Factor Assessment at AskScreenKnow.com do it today for your family. Bon Appétit! Justine Follows These Tips for Keeping It Healthy and Flavorful Pump up the volume of any dish by adding colorful, low-calorie vegetables, such as broccoli. Cut down on the amount of salt by looking for low-sodium ingredients. Use low-carb pasta as a delicious alternative to regular pasta. Save on saturated fat and calories when cooking chicken by removing the skin. Try light products, such as reduced-fat cheese, to keep a recipe tasty without the extra fat.
3 Prep Time: 15 minutes Cook Time: 60 minutes crispy baked chicken 2 cups crispy rice cereal 1/4 tsp garlic powder 1/2 tsp onion powder 1/2 tsp paprika 1/4 tsp pepper 1/4 tsp salt 1/2 tsp dried Italian seasoning 1 egg Per serving: 434 calories Total Fat 5 g Saturated Fat 1 g Cholesterol 152 mg 2 tbsp water 4, 6-oz (24 oz) boneless, skinless chicken breasts Nonstick vegetable cooking spray 1 cup long-grain brown rice, cooked according to directions without salt or fat Sodium 378 mg Carbohydrates 49 g Dietary Fiber 2 g Protein 46 g Preheat oven to 350 F. Crush crispy rice cereal in a bowl and add garlic powder, onion powder, paprika, pepper, salt, and Italian seasoning. Mix well. Whisk egg and water in a shallow bowl and coat chicken breast with egg mixture, then coat chicken in crushed cereal mixture. Place on a baking sheet that has been sprayed with nonstick cooking spray. Bake uncovered for 1 hour or until done. This recipe is provided courtesy of Cornerstones4Care. For more information visit Cornerstones4Care.com.
4 Prep Time: 15 minutes Cook Time: 60 minutes skillet pork chops with herbs 1 tsp dried thyme 1 tsp dried sage 1 tbsp vegetable oil Nonstick vegetable cooking spray 4, 5-oz (20 oz) pork chops, lean, boneless 1/2 cup red wine vinegar 1/4 tsp ground black pepper Per serving: 477 calories Total Fat 12 g Saturated Fat 3 g Cholesterol 89 mg 2 tbsp fresh parsley, chopped 8 oz fettuccini noodles, cooked according to directions without salt or fat 1/2 tsp Italian seasoning 1/2 tsp salt 2 medium tomatoes, sliced into wedges 4 cups broccoli florets, steamed until tender Sodium 794 mg Carbohydrates 47 g Dietary Fiber 6 g Protein 40 g To make marinade: In a shallow casserole dish, mix thyme, sage, basil, and oil. Add chops and turn to coat. Cover and refrigerate for 20 minutes. In a large skillet sprayed with nonstick vegetable cooking spray, over medium-high heat, cook chops 3 to 4 minutes on each side until brown. Add vinegar. Reduce heat to low; cover and simmer for 25 to 30 minutes or until pork is tender. Season with ground black pepper. Sprinkle with chopped parsley. Toss cooked fettuccini noodles with Italian seasoning, salt, tomato wedges, and steamed broccoli florets. Serve pork chops with pasta mixture. This recipe is provided courtesy of Cornerstones4Care. For more information visit Cornerstones4Care.com.
5 Prep Time: 10 minutes Cook Time: 18 minutes Difficulty: Intermediate savory meatballs with tomato vegetable sauce 3/4 lb extra lean ground beef 1/2 cup finely chopped onion, divided 4 cloves minced garlic, divided 1 tsp ground thyme 1 tsp dried parsley 1/2 tsp garlic powder 1/2 tsp salt-free herb seasoning blend Nonstick vegetable cooking spray Per serving: 544 calories Total Fat 19 g Saturated Fat 6 g Cholesterol 112 mg 1 egg 1/2 cup chopped celery 2 cups sliced mushrooms 3 cups sliced zucchini 1/4 cup water 1 1/2 cups marinara sauce 1 1/2 cups no salt added tomato sauce 8 oz spaghetti noodles, cooked according to directions without salt or fat Sodium 591 mg Carbohydrates 64 g Dietary Fiber 9 g Protein 30 g In a large bowl mix ground beef, 1/4 cup chopped onion, 2 minced garlic cloves, thyme, parsley, garlic powder, salt-free herb seasoning blend, and egg. Mix well and shape into walnut-sized balls. In a large skillet sprayed with nonstick vegetable cooking spray over medium-high heat, cook meatballs for 8 to 10 minutes until done, turning often. Meanwhile, in a large saucepan sprayed with nonstick vegetable cooking spray over medium-high heat, add 1/4 cup chopped onion, 2 minced garlic cloves, celery, and sliced mushrooms. Sauté for 2 to 3 minutes and add sliced zucchini. Add water and cover, cooking 3 to 5 minutes until zucchini is slightly tender. Add marinara sauce and tomato sauce; heat through. Add cooked meatballs to sauce and serve over spaghetti noodles. This recipe is provided courtesy of Cornerstones4Care. For more information visit Cornerstones4Care.com.
6 Prep Time: 10 minutes Cook Time: 35 minutes shrimp and vegetable jambalaya 2 1/2 cups chicken broth 1 1/4 cups uncooked long-grain white rice 1 cup red bell pepper, cut into 1 inch chunks 1 cup green bell pepper, cut into 1 inch chunks 1 (13 3/4-oz) can water-packed artichoke hearts, drained 1 tsp chili powder Per serving: 478 calories Total Fat 7 g Saturated Fat 1 g Cholesterol 259 mg 1/4 cup chopped fresh parsley 2 cloves garlic, minced 1/4 tsp paprika 1/4 tsp salt Nonstick vegetable cooking spray 1 tbsp olive oil 1 1/2 lb medium shrimp, raw, peeled, and cleaned Sodium 1074 mg Carbohydrates 53 g Dietary Fiber 4 g Protein 43 g In a large saucepan combine chicken broth, rice, and red and green bell peppers, artichoke hearts, parsley, chili powder, garlic, paprika, and salt. Mix well. Bring to a boil and simmer on low heat for 25 to 30 minutes or until rice is tender. Meanwhile, in a large skillet sprayed with nonstick vegetable cooking spray, over medium-high heat, add olive oil. When hot, add shrimp and cook 3 to 4 minutes or until shrimp is cooked and turns pink. Toss cooked rice mixture with cooked shrimp. This recipe is provided courtesy of Cornerstones4Care. For more information visit Cornerstones4Care.com.
7 Prep Time: 5 minutes Cook Time: 10 minutes grilled salmon with lime 2 tbsp olive oil 2 minced garlic cloves 1/4 cup lime juice 1 tbsp white cooking wine 2 tsp grated lime peel 1 tsp honey 1 tbsp dried dill Nonstick vegetable cooking spray Per serving: 488 calories Total Fat 15 g Saturated Fat 2 g Cholesterol 89 mg 4, 6-oz (24 oz) salmon fillets 4 cups broccoli florets 1 cup cauliflower florets 1 cup sliced carrots 1 cup long-grain brown rice, cooked according to directions without salt or fat Sodium 180 mg Carbohydrates 49 g Dietary Fiber 6 g Protein 42 g Preheat grill or broiler to medium heat. In a small saucepan add olive oil and minced garlic. Cook 1 minute and stir in lime juice, cooking wine, grated lime peel, and honey. Remove from heat and stir in dill. Brush salmon with olive oil mixture. Spray grill or broiler pan with nonstick vegetable cooking spray. Grill or broil salmon 3 to 4 minutes per side, basting occasionally and turning, until fish flakes easily when tested with a fork. Meanwhile, steam broccoli, cauliflower, and carrots and serve with hot brown rice. This recipe is provided courtesy of Cornerstones4Care. For more information visit Cornerstones4Care.com.
8 Prep Time: 10 minutes Cook Time: 45 minutes broccoli mac and cheese 6 oz reduced-carb penne pasta 3 cups small broccoli florets 1 tbsp olive oil 1 onion, finely chopped 1 tbsp white whole wheat flour 1 3/4 cups fat-free milk Per serving (1 cup): 310 calories Total Fat 9 g Saturated Fat 3 g Cholesterol 15 mg 3/4 cup shredded reduced-fat sharp cheddar cheese 3/4 tsp dry mustard 1/4 tsp salt 1 tbsp plain dry whole wheat bread crumbs Sodium 390 mg Carbohydrates 45 g Dietary Fiber 6 g Protein 17 g Preheat oven to 350 F. Spray a 1 1/2-quart baking dish with cooking spray. Cook pasta according to package directions. Add broccoli during the last 3 minutes of cooking time. Drain; transfer pasta and broccoli to a large bowl. Meanwhile, heat oil in a large nonstick saucepan over medium-high heat. Add onion and cook, stirring often, until softened, about 8 minutes. Add flour and cook, stirring constantly, 1 minute. Slowly whisk in the milk; bring to a boil. Reduce heat and cook, stirring constantly, until the sauce bubbles and thickens, about 3 minutes. Remove from heat. Stir in cheese, mustard, and salt, until the cheese is melted and the sauce is smooth. Pour the sauce over the pasta and broccoli in the bowl; toss to coat well. Spoon into baking dish. Sprinkle bread crumbs evenly over top of the pasta mixture. Lightly spray top of pasta mix with cooking spray. Bake until the edges are bubbly and the top is golden, about 25 minutes. This recipe is provided courtesy of Diabetes in a New Light. For more info visit DiabetesInANewLight.com.
9 Prep Time: 5 minutes Cook Time: minutes bbq chicken 1/2 cup low-sodium ketchup 1/4 cup packed dark brown sugar 2 tbsp orange juice 1 tsp Worcestershire sauce 1/2 tsp dry mustard powder Per serving (1 piece): 260 calories Total Fat 4 g Saturated Fat 1 g Cholesterol 90 mg 1/4 tsp cayenne pepper 1/4 tsp liquid smoke 2 (1 lb) bone-in chicken breasts, cut crosswise in half Sodium 105 mg Carbohydrates 22 g Dietary Fiber 0 g Protein 34 g Preheat the grill to medium-low or prepare a medium-low fire (or preheat the oven to 375 F). Whisk together ketchup, brown sugar, orange juice, Worcestershire sauce, dry mustard, cayenne pepper, and liquid smoke in a small bowl. To grill the chicken: Spray the grill rack with cooking spray. Place chicken on the rack and grill, turning occasionally, 15 minutes. Baste chicken with the sauce and continue cooking, turning and basting as needed, until the chicken is nicely glazed and cooked through, 10 to 15 minutes longer. Remove the skin before eating. To bake the chicken: Line a medium baking pan with foil and lightly spray with cooking spray. Place chicken in the pan and pour the sauce over the chicken. Cover loosely with foil and bake for 15 minutes. Remove the foil and cook, basting the chicken with the sauce occasionally, until the chicken is nicely glazed and cooked through, 15 to 20 minutes longer. Remove the skin before eating. This recipe is provided courtesy of Diabetes in a New Light. For more info visit DiabetesInANewLight.com.
10 Makes: 6 servings Prep Time: 20 minutes Cook Time: 25 minutes crispy onion rings 2 large Vidalia onions, cut crosswise into 1/2-inch-thick rounds 1/4 cup white whole wheat flour 1/2 cup low-fat buttermilk Per serving (6 onion rings): 120 calories 1 egg white 1 tsp hot sauce 3/4 cup cornflake crumbs 1/2 tsp salt Preheat oven to 450 F. Spray two large baking sheets with cooking spray. Separate onion rounds into 36 rings. Reserve any broken or smaller rings for another use. Place flour in a large food storage bag. Whisk together buttermilk, egg white, and hot sauce in pie plate or shallow bowl. Combine cornflake crumbs and salt on a sheet of wax paper. Add onion rings, a few at a time, to the flour; seal the bag and shake until evenly coated. Dip the rings, one at a time, into the buttermilk mixture, then into the cornflake mixture. Transfer the rings to the baking sheets. Lightly spray with cooking spray and bake, without turning, until crisp and golden, 20 to 25 minutes. Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 330 mg Carbohydrates 25 g Dietary Fiber 3 g Protein 4 g This recipe is provided courtesy of Diabetes in a New Light. For more info visit DiabetesInANewLight.com.
11 Prep Time: 5 minutes Cook Time: 15 minutes fiery cajun shrimp 3 tbsp lemon juice 2 tbsp canola oil 1 tbsp low-sodium Worcestershire sauce 1 tsp unsalted butter, melted 2 garlic cloves, minced 1 tsp hot sauce 3/4 tsp black pepper 1/4 tsp salt 1 lb unpeeled medium shrimp (about 46 50) 2 lemons, thinly sliced 8 oz whole wheat French bread, sliced, for dipping Preheat the oven to 400 F. Spray a medium baking dish with cooking spray. Whisk together lemon juice, oil, Worcestershire sauce, melted butter, garlic, hot sauce, pepper, and salt in a small bowl. Place the shrimp in the baking dish. Evenly top the shrimp with lemon slices. Pour the sauce over the top. Bake, uncovered, stirring once or twice, until the shrimp turn pink, about 15 minutes. Evenly divide the shrimp and sauce into individual serving dishes. Serve with bread for dipping. Per serving (about 12 shrimp with 2 tbsp of sauce and 2 small slices of bread): 360 calories Total Fat 15 g Saturated Fat 2.5 g Cholesterol 290 mg Sodium 480 mg Carbohydrates 12 g Dietary Fiber 1 g Protein 41 g This recipe is provided courtesy of Diabetes in a New Light. For more info visit DiabetesInANewLight.com.
12 Makes: 10 servings Prep Time: 20 minutes Cook Time: 15 minutes buffalo style chicken bites 1/2 cup light mayonnaise 1/4 cup reduced-fat sour cream 1/4 cup reduced-fat blue cheese crumbles 1 tbsp lemon juice 1/4 tsp black pepper 1 lb ground chicken breast 1 small red bell pepper, minced 3 tbsp reduced-sodium bottled hot pepper sauce 2 tbsp plain dry whole wheat bread crumbs 1 shallot, minced 1 garlic clove, minced 1/2 tsp salt 2 1/2 cups celery sticks 2 1/2 cups carrot sticks Preheat the oven to 425 F. Spray a large baking pan with cooking spray. To make the dressing: combine mayonnaise, sour cream, blue cheese, lemon juice, and pepper in a small bowl. Cover and refrigerate to allow the flavors to blend, about 15 minutes. Meanwhile, combine ground chicken, bell pepper, 2 tablespoons hot pepper sauce, bread crumbs, shallot, garlic, and salt in a large bowl until well mixed. With lightly moistened hands, form the mixture into 30 (1 1/4 inch) balls. Place on the baking sheet. Bake until meatballs are lightly browned and cooked through, 12 to 15 minutes. Transfer meatballs to a large bowl. Add remaining 1 tablespoon hot pepper sauce and gently toss until coated. Serve with dressing, celery, and carrot sticks. Per serving (3 meatballs with scant 2 tbsp dressing, 1/2 cup celery sticks, 1/2 cup carrot sticks): 180 calories Total Fat 12 g Saturated Fat 1.5 g Cholesterol 40 mg Sodium 310 mg Carbohydrates 9 g Dietary Fiber 2 g Protein 10 g This recipe is provided courtesy of Diabetes in a New Light. For more info visit DiabetesInANewLight.com.
13 Diabetes in a New Light materials reviewed by Diabetes Care and Education, a dietetic practice group of the Academy of Nutrition and Dietetics A good balance of the right foods, along with regular exercise and your prescribed medications, can help you feel better and stay healthier. As with any meal, remember to pay attention to portion size and enjoy every dish as part of your overall meal plan. You may need more or fewer carbohydrates each day, depending on how you manage your diabetes. Work with your health care team to determine a meal plan that works for you. Diabetes in a New Light is a trademark of Novo Nordisk A/S. Cornerstones4Care is a registered trademark of Novo Nordisk A/S Novo Nordisk All rights reserved February 2014
www.onieproject.org Seafood Recipes Try to eat 8 oz of seafood each week! You can eat it all in one sitting, or break it up throughout the week! A drained can of tuna is about 3-4 oz & an average tilapia
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