budgetfriendly recipes

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1 budgetfriendly recipes Black Bean & Salmon Tostadas...2 Paprika-Herb Rubbed Chicken...3 Oven-Barbecued Pork Chops...4 Fish Fillets with Pineapple-Jalapeño Salsa...5 Chicken & Spiced Apples...6 Smoky Black Bean Soup...7 Hungarian Beef Goulash...8 INVOKANA may increase risk of lower-limb amputations, dehydration, and genital yeast infections. Serious side effects may include: ketoacidosis (increased ketones in your blood), kidney problems, high potassium in the blood, serious urinary tract infections, or low blood sugar (hypoglycemia). In clinical studies, most common side effects generally occurred early, were mild to moderate, and caused few patients to stop treatment. Lentil Burgers...9 Lime-Honey Glazed Chicken Fish Sticks Hungarian Beef Goulash Please see Important Safety Information for INVOKANA on pp and full Product Information, including Boxed Warning, and Medication Guide on INVOKANA.com

2 Black Bean & Salmon Tostadas Makes: 4 servings, 2 tostadas each Active time: 25 minutes Total: 25 minutes Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. 8 6-inch corn tortillas Canola oil cooking spray 1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained 1 avocado, diced 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided 2 cups coleslaw mix (see Tip) or shredded cabbage 2 tablespoons chopped cilantro 1 15-ounce can black beans, rinsed 3 tablespoons reduced-fat sour cream 2 tablespoons prepared salsa 2 scallions, chopped Lime wedges (optional) 1. Position racks in upper and lower thirds of the oven; preheat to 375 F. 2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes. 3. Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes. 4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired. Per serving: 319 calories; 11 g fat (2 g sat, 6 g mono); 16 mg cholesterol; 43 g carbohydrate; 6 g total sugars; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium. Nutrition bonus: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), omega-3s. Carbohydrate servings: 21/2 Exchanges: 2 starch, 11/2 lean meat, 11/2 fat Tip: Look for convenient preshredded cabbage-and-carrot coleslaw mix near other prepared vegetables in the produce section of the supermarket. HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 2

3 Paprika-Herb Rubbed Chicken Makes: 4 servings Active time: 5 minutes Total: 25 minutes To make ahead: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling. A simple combination of herbes de Provence, paprika, salt and pepper makes a flavorful rub for chicken, or try it with steak or tofu. 1 tablespoon herbes de Provence (see Tips) 2 teaspoons paprika 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground pepper 1-11/4 pounds boneless, skinless chicken breast (see Tips) 1. Combine herbes de Provence, paprika, salt and pepper in a small bowl. 2. Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling. 3. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler. 4. To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 F, 4 to 8 minutes per side. To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 F, 10 to 15 minutes total. Per serving: 127 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 1 g carbohydrate; 0 g total sugars; 0 g added sugars; 23 g protein; 1 g fiber; 196 mg sodium; 223 mg potassium. Carbohydrate servings: 0 Exchanges: 3 lean meat Tips: Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in well-stocked supermarkets, in the bulk spice section at some natural foods stores and/or gourmet markets. It s also easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed. It s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast the chicken tender removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you ll only need 2 breasts for 4 servings cut each one in half before cooking. HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 3

4 Oven-Barbecued Pork Chops Makes: 4 servings Active time: 20 minutes Total: 30 minutes Need a little summertime flavor? Try this swift recipe and enjoy a barbecue indoors. 11/2-13/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 3 teaspoons canola oil, divided 1 medium onion, diced 1 clove garlic, minced 1/3 cup orange juice 1/2 cup barbecue sauce (see Tip) 1. Preheat oven to 400 F. 2. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate. 3. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce. 4. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145 F, 6 to 10 minutes. Serve the sauce over the pork chops. Per serving: 245 calories; 10 g fat (2 g sat, 5 g mono); 51 mg cholesterol; 15 g carbohydrate; 11 g total sugars; 6 g added sugars; 20 g protein; 1 g fiber; 190 mg sodium; 349 mg potassium. Nutrition bonus: Vitamin C (21% daily value). Carbohydrate servings: 1 Exchanges: 1/2 other carbohydrate, 31/2 lean meat Tip: Check the sodium content of your favorite barbecue sauce if you have sodium sensitivity some can be quite high. This recipe was developed with Annie s Natural Hot Chipotle BBQ Sauce, which has only 240 mg sodium per 2-tablespoon serving. HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 4

5 Fish Fillets with Pineapple-Jalapeño Salsa Makes: 4 servings Active time: 35 minutes Total: 35 minutes To make ahead: Cover and refrigerate the salsa (Step 1) for up to 1 day. Serve simple sautéed fish fillets with jalapeño-spiked pineapple salsa for a Caribbeaninspired meal. Salsa 1 small ripe pineapple 1/4 cup minced scallions 3 tablespoons chopped fresh cilantro 3 tablespoons lime juice 2 tablespoon minced fresh jalapeño pepper (about 1 large) 1 tablespoon canola oil 1/4 teaspoon salt Freshly ground pepper to taste Fish 1/3 cup all-purpose flour 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 pound catfish, tilapia, haddock or other white fish fillets, cut into 4 portions 1 tablespoon extra-virgin olive oil 1. To prepare salsa: Cut the top and skin off pineapple, remove the eyes and core. Finely dice the pineapple (you will have about 4 cups diced pineapple) and place in a medium bowl. Add scallions, cilantro, lime juice, jalapeño and oil. Toss to mix. Season with 1/4 teaspoon salt and pepper. Serve immediately or cover and refrigerate for about 1 hour to allow flavors to blend. 2. To prepare fish: Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour). 3. Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve each portion of fish with about 1/4 cup salsa each. Per serving: 192 calories; 9 g fat (2 g sat, 5 g mono); 43 mg cholesterol; 14 g carbohydrate; 4 g total sugars; 0 g added sugars; 13 g protein; 1 g fiber; 405 mg sodium; 305 mg potassium. Carbohydrate servings: 1 Exchanges: 1/2 starch, 3 lean meat, 1/2 fat HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 5

6 Chicken & Spiced Apples Makes: 6 servings Active time: 20 minutes Total: 20 minutes The buttery apples suit these chicken breasts, which are pounded thin so they cook evenly and quickly. You could also serve this compote with any roasted meat or vegetable. 2 apples, preferably Braeburn, peeled and thinly sliced 1 tablespoon lemon juice 1/4 teaspoon ground cinnamon 3 teaspoons extra-virgin olive oil, divided 3 teaspoons unsalted butter, divided 11/8 teaspoons herbes de Provence (see Tip), divided 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 11/2 pounds boneless, skinless chicken breasts, trimmed 1 cup reduced-sodium chicken broth 1 teaspoon freshly grated lemon zest 1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm. 2. Mix 1 teaspoon herbes de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture. 3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. Cook the remaining chicken in the same manner. 4. Add broth, lemon zest, the remaining 1/8 teaspoon herbes and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples. Per serving: 185 calories; 7 g fat (2 g sat, 3 g mono); 68 mg cholesterol; 7 g carbohydrate; 5 g total sugars; 0 g added sugars; 24 g protein; 1 g fiber; 341 mg sodium; 276 mg potassium. Carbohydrate servings: 1/2 Exchanges: 1/2 fruit, 31/2 lean meat, 1 fat Tip: Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed. HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 6

7 Smoky Black Bean Soup Makes: 6 servings, 11/3 cups each Active time: 30 minutes Total: 2 hours (not including bean-soaking time) To make ahead: Prepare through Step 3, cover and refrigerate for up to 3 days; thin with a little water if necessary after reheating. This will probably be the most hauntingly delicious black bean soup you ve ever tasted. The coffee adds a slightly toasty, woodsy background note. The optional ham hock adds smoky, salty ham flavor. Serve with a mixed green salad or a grilled cheese sandwich with pickled jalapeños. Recipe by Joyce Hendley for EatingWell. 1 pound dried black beans (2 cups) 2 tablespoons extra-virgin olive oil 2 medium onions, finely chopped, 1/3 cup reserved for garnish 1 red bell pepper, finely chopped 2 large stalks celery, chopped 1 jalapeño pepper, seeded and finely chopped 3 large cloves garlic, minced 1 tablespoon ground cumin 4 cups water 2 cups brewed coffee 1 ham hock (optional) 1 bay leaf 1 teaspoon salt, plus more if needed 6 tablespoons reduced-fat sour cream or plain Greek yogurt for garnish Chopped fresh cilantro for garnish 1. Pick over beans; rinse well. Place in a large bowl with cold water to cover by 2 inches. Let soak for at least 6 hours or overnight. (Or use the quick-soak method: Cover the beans with 2 inches of water and bring to a boil; simmer 2 minutes. Remove from the heat and let stand, covered, for 1 hour.) Drain. 2. Heat oil in a soup pot or Dutch oven over medium-high heat. Add all but 1/3 cup of the onions, bell pepper, celery, jalapeño and garlic and cook, stirring frequently, until the vegetables are beginning to brown, 5 to 8 minutes. Add cumin and cook, stirring, 1 minute more. Add the beans, water, coffee, ham hock (if using) and bay leaf; cover and bring to a boil, stirring occasionally. Skim off any foam that rises to the top, reduce the heat, cover and simmer until the beans are very tender, 11/4 to 11/2 hours. If using, remove the ham hock and set it aside to cool; remove the bay leaf. Stir in salt. 3. Puree about half of the soup in a blender or food processor until fairly smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot and heat through. If desired, cut meat off the ham hock, trim away any fat and chop the meat into small pieces; stir back into the soup. 4. Serve the soup garnished with the reserved chopped onion, a dollop of sour cream (or yogurt) and cilantro, if desired. Per serving: 298 calories; 8 g fat (2 g sat, 4 g mono); 6 mg cholesterol; 43 g carbohydrate; 3 g total sugars; 0 g added sugars; 15 g protein; 15 g fiber; 423 mg sodium; 768 mg potassium. Nutrition bonus: Folate (64% daily value), Vitamin C (50% dv), Magnesium (31% dv), Potassium (22% dv), Iron (21% dv), Vitamin A (16% dv) Carbohydrate servings: 21/2 Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 7

8 Hungarian Beef Goulash Makes: 8 servings, about 1 cup each Active time: 30 minutes Total: 41/2-8 hours To make ahead: Cover and refrigerate for up to 2 days or freeze for up to 4 months. Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day. This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. 2 pounds beef stew meat (such as chuck), trimmed and cubed 2 teaspoons caraway seeds 11/2-2 tablespoons sweet or hot paprika (or a mixture of the two), preferably Hungarian (see TIp) 1/4 teaspoon salt Freshly ground pepper to taste 1 large or 2 medium onions, chopped 1 small red bell pepper, chopped 1 14-ounce can diced tomatoes 1 14-ounce can reduced-sodium beef broth 1 teaspoon Worcestershire sauce 3 cloves garlic, minced 2 bay leaves 1 tablespoon cornstarch mixed with 2 tablespoons water 2 tablespoons chopped fresh parsley 1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper. 2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low. 3. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley. Per serving: 177 calories; 5 g fat (2 g sat, 2 g mono); 49 mg cholesterol; 7 g carbohydrate; 3 g total sugars; 0 g added sugars; 25 g protein; 1 g fiber; 340 mg sodium; 288 mg potassium. Nutrition bonus: Vitamin C (40% daily value), Zinc (38% dv), Vitamin A (25% dv) Carbohydrate servings: 1/2 Exchanges: 1 vegetable, 3 lean meat Tip: Paprika specifically labeled as Hungarian is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods stores or online. HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 8

9 Lentil Burgers Makes: 4 servings Active time: 25 minutes Total: 25 minutes To make ahead: Prepare through Step 1, tightly wrap in plastic and refrigerate for up to 1 day or freeze for up to 3 months. If frozen, let defrost in the refrigerator before cooking. Walnuts and fresh marjoram accent these vegan lentil burgers. Substitute oregano for marjoram if you like. 1 large clove garlic, peeled 1/4 teaspoon kosher salt 1/2 cup walnuts, toasted (see Tips) 2 slices whole-wheat sandwich bread, crusts removed, torn into pieces 1 tablespoon chopped fresh marjoram or 1 teaspoon dried 1/4 teaspoon freshly ground pepper 11/2 cups cooked or canned (rinsed) lentils (see Tips) 2 teaspoons Worcestershire sauce, vegetarian or regular 3 teaspoons canola oil, divided 4 whole-wheat hamburger buns, toasted 4 pieces leaf lettuce 4 slices tomato or jarred roasted red pepper 4 thin slices red onion 1. Coarsely chop garlic; sprinkle with salt and mash to a paste with the side of the knife. Coarsely chop walnuts in a food processor. Add bread, marjoram, pepper and the garlic paste; process until coarse crumbs form. Add lentils and Worcestershire; process until the mixture just comes together in a mass. Form into four 3-inch patties (about 1/3 cup each). 2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Cook the patties until browned on the bottom, 2 to 4 minutes. Carefully turn over; reduce heat to medium-low. Drizzle the remaining 1 teaspoon oil around the burgers and cook until browned on the other side and heated through, 4 to 6 minutes more. Serve on buns with lettuce, tomato (or red pepper) and onion. Per serving: 374 calories; 15 g fat (2 g sat, 4 g mono); 0 mg cholesterol; 49 g carbohydrate; 8 g total sugars; 4 g added sugars; 15 g protein; 12 g fiber; 368 mg sodium; 615 mg potassium. Nutrition bonus: Folate (47% daily value), Iron (28% dv), Magnesium (27% dv), Potassium (18% dv), Zinc (18% dv) Carbohydrate servings: 3 Exchanges: 31/2 starch, 2 lean meat, 21/2 fat Tips: To toast nuts, spread whole nuts on a baking sheet and bake at 350 F, stirring once, until fragrant, 7 to 9 minutes. Toast chopped, small or sliced nuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 21/2 cups cooked. HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 9

10 Lime-Honey Glazed Chicken Makes: 8 servings Active time: 30 minutes Total: 31/2 hours (including 2 hours marinating time) The sweet and tangy lime-honey marinade is simmered on the stovetop and then used as a sauce to baste and glaze the chicken. Don t let the chicken marinate any longer than 2 hours; overmarinating in soy sauce and lime juice can make the texture of the meat spongy. 6 tablespoons honey 6 tablespoons reduced-sodium soy sauce 2 teaspoons freshly grated lime zest 6 tablespoons lime juice 1 teaspoon crushed red pepper 4 6-ounce bone-in chicken thighs, skin and excess fat removed 2 12-ounce bone-in chicken breasts, skin and excess fat removed, cut in half crosswise 1. Mix honey, soy sauce, lime zest, lime juice and crushed red pepper in a large bowl. Add chicken pieces; stir to coat. Cover and refrigerate for 2 hours, stirring occasionally. 2. About 20 minutes before you are ready to grill, preheat a gas grill (with all burners lit) to 400 F or build a fire in a charcoal grill and let it burn down to medium heat (about 400 F). 3. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Remove the chicken pieces from the marinade (reserve marinade) and place bone-side down (with the thick part of the meat facing up) on the unheated side of the grill rack. Close the lid and roast undisturbed for 25 minutes. 4. Meanwhile, place the marinade in a small saucepan over medium-high heat and boil until reduced by about half and thickened to a glaze, 8 to 10 minutes. 5. Rotate the chicken to other spots on the unheated portion of the grill to ensure even cooking and lightly brush with some of the glaze. Cover and continue roasting, basting once more about halfway through cooking, until an instant-read thermometer inserted into the center of the meat without touching bone registers 165 F, 10 to 20 minutes more. Per serving: 227 calories; 7 g fat (2 g sat, 2 g mono); 81 mg cholesterol; 15 g carbohydrate; 13 g total sugars; 26 g protein; 0 g fiber; 366 mg sodium; 279 mg potassium. Carbohydrate servings: 1 Exchanges: 31/2 lean meat, 1 carbohydrate (other) HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 10

11 Fish Sticks Makes: 4 servings Active time: 30 minutes Total: 40 minutes You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind with a fraction of the fat. Canola oil cooking spray 1 cup whole-wheat dry breadcrumbs (see Tip) or 1/2 cup plain dry breadcrumbs 1 cup whole-grain cereal flakes 1 teaspoon lemon pepper 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1/4 teaspoon salt 1/2 cup all-purpose flour 2 large egg whites, beaten 1 pound tilapia fillets, cut into 1/2-by-3-inch strips 1. Preheat oven to 450 F. Set a wire rack on a baking sheet; coat with cooking spray. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish. 2. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray. 3. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes. Per serving: 289 calories; 3 g fat (1 g sat, 1 g mono); 57 mg cholesterol; 37 g carbohydrate; 2 g total sugars; 0 g added sugars; 31 g protein; 4 g fiber; 373 mg sodium; 436 mg potassium. Nutrition bonus: Folate (19% daily value). Carbohydrate servings: 21/2 Exchanges: 2 starch, 3 very lean meat Tip: We like coarse dry whole-wheat breadcrumbs, labeled Panko breadcrumbs. Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250 F until dry, about 10 to 15 minutes. One slice of bread makes about 1 /3 cup dry breadcrumbs. HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 11

12 indication and important safety information WHAT IS INVOKANA? INVOKANA is a prescription medicine used along with diet and exercise to lower blood sugar in adults with type 2 diabetes. INVOKANA is not for people with type 1 diabetes or with diabetic ketoacidosis (increased ketones in blood or urine). It is not known if INVOKANA is safe and effective in children under 18 years of age. IMPORTANT SAFETY INFORMATION INVOKANA can cause important side effects, including: Amputations. INVOKANA may increase your risk of lower-limb amputations. Amputations mainly involve removal of the toe or part of the foot; however, amputations involving the leg, below and above the knee, have also occurred. Some people had more than one amputation, some on both sides of the body. You may be at a higher risk of lower-limb amputation if you: have a history of amputation, have heart disease or are at risk for heart disease, have had blocked or narrowed blood vessels (usually in leg), have damage to the nerves (neuropathy) in the leg, or have had diabetic foot ulcers or sores. Call your doctor right away if you have new pain or tenderness, any sores, ulcers, or infections in your leg or foot. Your doctor may decide to stop your INVOKANA. Talk to your doctor about proper foot care Dehydration. INVOKANA can cause some people to become dehydrated (the loss of too much body water), which may cause you to feel dizzy, faint, lightheaded, or weak, especially when you stand up (orthostatic hypotension). You may be at higher risk of dehydration if you have low blood pressure, take medicines to lower your blood pressure (including diuretics [water pills]), are on a low sodium (salt) diet, have kidney problems, or are 65 years of age or older Vaginal yeast infection. Women who take INVOKANA may get vaginal yeast infections. Symptoms include: vaginal odor, white or yellowish vaginal discharge (discharge may be lumpy or look like cottage cheese), or vaginal itching Yeast infection of the penis (balanitis or balanoposthitis). Men who take INVOKANA may get a yeast infection of the skin around the penis. Symptoms include: redness, itching, or swelling of the penis; rash of the penis; foul-smelling discharge from the penis; or pain in the skin around penis Talk to your doctor about what to do if you get symptoms of a yeast infection of the vagina or penis. Do not take INVOKANA if you: are allergic to canagliflozin or any of the ingredients in INVOKANA. Symptoms of allergic reaction may include: rash; raised red patches on your skin (hives); or swelling of the face, lips, tongue, and throat that may cause difficulty in breathing or swallowing have severe kidney problems or are on dialysis Before you take INVOKANA, tell your doctor if you have a history of amputation; heart disease or are at risk for heart disease; blocked or narrowed blood vessels (usually in leg); damage to the nerves (neuropathy) of your leg; diabetic foot ulcers or sores; kidney problems; liver problems; history of urinary tract infections or problems with urination; are on a low sodium (salt) diet; are going to have surgery; are eating less due to illness, surgery, or change in diet; pancreas problems; drink alcohol very often (or drink a lot of alcohol in short-term); ever had an allergic reaction to INVOKANA ; or have other medical conditions. Tell your doctor if you are or plan to become pregnant, are breastfeeding, or plan to breastfeed. INVOKANA may harm your unborn baby. If you become pregnant while taking INVOKANA, tell your doctor right away. INVOKANA may pass into your breast milk and may harm your baby. Do not breastfeed while taking INVOKANA. Tell your doctor about all the medicines you take, including prescription and non-prescription medicines, vitamins, and herbal supplements. Especially tell your doctor if you take diuretics (water pills), rifampin (used to treat or prevent tuberculosis), phenytoin or phenobarbital (used to control seizures), ritonavir (Norvir, Kaletra used to treat HIV infection), or digoxin (Lanoxin used to treat heart problems). Possible Side Effects of INVOKANA INVOKANA may cause serious side effects, including: Ketoacidosis (increased ketones in your blood or urine). Ketoacidosis has happened in people who have type 1 or type 2 diabetes, during treatment with INVOKANA. Ketoacidosis is a serious condition, which may need to be treated in a hospital. Ketoacidosis may lead to death. Ketoacidosis can happen with INVOKANA even if your blood sugar is less than 250 mg/dl. Stop taking INVOKANA and call your doctor right away if you get any of the following symptoms: nausea, vomiting, stomach-area pain, tiredness, or trouble breathing Kidney problems. Sudden kidney injury has happened to people taking INVOKANA. Talk to your doctor right away if you: 1) reduce the amount of food or liquid you drink, if you are sick, or cannot eat or 2) you start to lose liquids from your body from vomiting, diarrhea, or being in the sun too long A high amount of potassium in your blood (hyperkalemia) Serious Urinary Tract Infections: may lead to hospitalization and have happened in people taking INVOKANA. Tell your doctor if you have signs or symptoms of a urinary tract infection such as: burning feeling while urinating, need to urinate often or right away, pain in the lower part of your stomach (pelvis), or blood in the urine. Some people may also have high fever, back pain, nausea, or vomiting Low blood sugar (hypoglycemia). If you take INVOKANA with another medicine that can cause low blood sugar, such as a sulfonylurea or insulin, your risk of getting low blood sugar is higher. The dose of your sulfonylurea medicine or insulin may need to be lowered while you take INVOKANA HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 12

13 indication and important safety information (cont.) Signs and symptoms of low blood sugar may include: headache, drowsiness, weakness, dizziness, confusion, irritability, hunger, fast heartbeat, sweating, shaking, or feeling jittery. Serious allergic reaction. If you have any symptoms of a serious allergic reaction, stop taking INVOKANA and call your doctor right away or go to the nearest hospital emergency room. Broken Bones (fractures): Bone fractures have been seen in patients taking INVOKANA. Talk to your doctor about factors that may increase your risk of bone fracture. The most common side effects of INVOKANA include: vaginal yeast infections and yeast infections of the penis; changes in urination, including urgent need to urinate more often, in larger amounts, or at night. Tell your doctor if you have any side effect that bothers you or that does not go away. Call your doctor for medical advice about side effects. You may report side effects to FDA at FDA You may also report side effects to Janssen Scientific Affairs, LLC at Please see full Product Information, including Boxed Warning, and Medication Guide for INVOKANA on INVOKANA.com Canagliflozin is licensed from Mitsubishi Tanabe Pharma Corporation. Trademarks are those of their respective owners HEALTHY BUDGET-FRIENDLY RECIPES > Brought to you by Janssen CarePath Meredith Corporation. All rights reserved. Used with permission. 13

14 here s to good health and good food about eatingwell It takes more than innovative medicine to successfully manage type 2 diabetes. It takes a commitment to your total well-being. That s why the Janssen CarePath for INVOKANA support program was created to help you find your success in managing type 2 diabetes. From prescription savings to expert wellness tips to tasty, diabetes-friendly recipes, the Janssen CarePath support program provides free resources and tools you can use every day. Just remember, every little thing you do counts, and every day is a new opportunity to give yourself a boost. The Janssen CarePath support program is here to help you succeed. Visit us at INVOKANA.com/LivingWell The recipes in this cookbook are provided by our partner, EatingWell. The EatingWell mission is to provide the inspiration and information people need to make healthy eating a way of life. We deliver delicious, simple recipes that meet stringent guidelines for taste, nutrition and dependability, recipes easily replicated by home cooks. We report on the latest nutrition and health news, providing the practical, science-based answers consumers are looking for. We examine the connections among food, its origins and its impact on communities. We encourage people to make informed, mindful decisions about how they eat, and to celebrate the joys of food. EatingWell reaches millions of consumers through the award-winning EatingWell magazine, EatingWell cookbooks and licensing partners that trust EatingWell to provide healthy recipes, how-to instruction, diet and nutrition articles and custom healthy-eating solutions. We hope you enjoy our recipes and feel informed and inspired to make healthy eating your way of life! MEREDITH CORPORATION. ALL RIGHTS RESERVED. USED WITH PERMISSION. PHOTOGRAPHY BY KEN BURRIS, PETER ARDITO (PAGES 4, 8), BRYAN MCCAY (PAGE 3). Janssen Pharmaceuticals, Inc October