ounces sliced turkey Two slices of whole wheat bread; 2 cheese; 1 small meat; 2 lettuce leaves; 1 slice apple Leftover Bib and burrito bowl

Transcription

1 Weekly Menu Monday Tuesday Wednesday Thursday Friday Saturday Sunday Smoothie Breakfast Chicken Sausage Frittata; 1/3 cup fresh berries Snack 1/3 cup of Hummus & 5 baby carrots Lunch Bib and Burrito Bowl Leftover: Chicken Sausage Frittata 1 string cheese Baby carrots 4 oz roasted chicken on top of 2 cups of romaine lettuce, cut vegetable and 2 tbsp of oil and vinegar dressing; serve with small pear Snack 8 green olives 1 small apple or orange w. 1 tbsp of peanut or almond butter Dinner 4 oz roasted chicken with vegetables Snack 1 cup cucumber slices + 1 Tablespoon ranch dressing Ground turkey and sweet potato skillet 2 Tbsps pumpkin or sesame seeds Leftover: Chicken Sausage Frittata; 1/3 cup fresh berries 1 cup cucumber slices + 1 Tablespoon ranch dressing Leftover Bib and burrito bowl 1.5 cups airpopped popcorn Smoothie Honey Granola w. Yogurt & berries 3 celery sticks + 1 Tablespoon of peanut butter or almond butter Bib Lettuce sandwich with canned tuna salad; 1 apple ¼ of a whole avocado Ratatouille Leftover Ground turkey and sweet potato skillet 8 green olives 1 string cheese Baby carrots 1 cup cucumber slices + 1 Tablespoon ranch dressing Ratatouille left over 15 almonds & 1/2 banana Mixed greens topped with tuna salad 1 hard boiled egg 2 egg omelet with 2 tbsp of salsa & ¼ cup shreddedreduce fat Monterey jack cheese 5 cherry tomatoes + 1 Tablespoon ranch dressing Leftover Bib and burrito bowl ¼ cup cottage cheese + ½ cup fresh fruit Quinoa Vegetable Soup 3 celery sticks + 1 Tablespoon of peanut butter or almond butter 2 Tbsps pumpkin or sesame seeds Two slices of whole wheat bread; 2 ounces sliced turkey meat; 2 lettuce leaves; 1 slice cheese; 1 small apple 8 green olives Left over Quinoa Vegetable Soup 1 hard boiled egg

2 Chicken Sausage and Fresh Basil Fast Frittata Serves 4 2 teaspoons extra virgin olive oil 8 ounces chicken with sun-dried tomatoes sausage, diced (roughly 1 package- but look at the ounces) 6 eggs 1 ounce shredded part-skim mozzarella cheese 1/2 cup finely chopped green onion 1 cup diced tomatoes 1/4 cup chopped fresh basil or flat leaf parsley Instructions 1. Heat the oil in a large nonstick skillet over medium heat. Add the sausage and cook 3 minutes or until beginning to brown, stirring occasionally. Pour the egg substitute evenly over the sausage and cook 1 minute. Do not stir. Then, gently lift to allow uncooked egg to flow under. Remove from heat. 2. Sprinkle the cheese, green onions, tomatoes, and basil evenly over all. Choices/Exchanges: 1/2 Carbohydrate, 3 Lean Protein, 1/2 Fat * Adapted from Two-Step Diabetes Cookbook by Nancy S. Hughes - See more at: Mexican Omelet Serves 4 2 tbsp salsa 1/2 cup chopped, seeded cucumber 1/2 cup chopped yellow summer squash 1/2 of a ripe avocado, seeded, peeled, and chopped 2 eggs 2 tablespoons water or milk 1 teaspoon dried cilantro or (2 tsp fresh cilantro) 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1 tbsp extra virgin olive oil

3 1/4 cup shredded reduced-fat Monterey Jack cheese with jalapeno chile peppers (1 ounce) 1. For filling, in a medium bowl stir together salsa, cucumber, squash, and avocado. Set aside. 2. In a medium bowl whisk together eggs, the water or milk, cilantro, salt, and pepper. For each omelet, coat an 8-inch nonstick skillet generously with olive oil. Heat skillet over medium heat. Add a generous 1/3 cup of the egg mixture to hot skillet. Quickly begin stirring eggs gently but continuously with a wooden spatula until mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set. Spoon 1/2 cup of the filling over one side of omelet. Carefully fold omelet over the filling. Very carefully remove omelet from skillet. Repeat to make four omelets total, using paper towels to wipe skillet clean and spraying with cooking spray between omelets. 3. Sprinkle 1 tablespoon of the cheese over each omelet. Honey Granola with Yogurt Serves 6 ** This recipe can be made and chilled for up to two weeks or frozen for up to 3 months. 2 ½ cup rolled oats 1 cup wheat flakes ½ cup toasted wheat germ ½ cup sliced almonds or pecan pieces 1/3 cup apple cider 1/3 cup honey ¼ tsp allspice ¼ tsp ground cinnamon 6 cups greek yogurt-mixed varieties but low in sugar 4 cups blueberries, strawberries or raspberries Butter or coconut oil for coating 1. Grease a 15x10x1 inch baking pan with butter or coconut oil and set aside. In a large bowl stir together oats, what flakes, wheat germ, and almonds or pecans. In a small saucepan stir together the juice, honey allspice and cinnamon. Cook and stir until just boiling. Remove from heat and pour juice mixture over oat mixture until coated

4 2. Spread the oat mixture evenly in the prepared pan. Bake at 325 degrees for minutes or until oats are lightly browned, stirring twice. Remove from oven. Immediately put mixture onto a large piece of foil to cool 3. Cover and chill for up to 2 weeks or freeze for up to 3 months. 4. To serve school 1 cup of yogurt with 2/3 of the oat mixture and 2/3 cup of berries. **Adapted from the New Diabetic Cookbook by Better Homes and Gardens Bib and Bean Burrito Bowl Serves 4-1 ¾ cup servings 12 Bibb or Boston lettuce leaves 2 1/2 cups drained canned beans, such as a black, pinto, and/or kidney beans 2 cups grape tomatoes, quartered lengthwise 1 1/4 cups frozen corn, thawed 3 scallions, green and white parts, very thinly sliced on diagonal 1/3 cup finely diced Monterey Jack cheese or vegan cheese alternative (1 1/2 ounces) ¼ cup chopped fresh cilantro ¼ tsp. ground cumin, or to taste ¼ tsp. chili powder, or to taste 1 Hass avocado, peeled, pitted, and diced 2/3 cup medium or "hot" tomatillo salsa (salsa verde) ¼ tsp. sea salt (optional) 4 lime wedges 1. Divide the lettuce leaves among 4 large plates or pasta bowls, loosely forming a "bowl" with the leaves. 2. Stir together the beans, tomatoes, corn, scallions, cheese, cilantro, cumin, and chili powder in a medium bowl. Add the avocado, salsa, and salt (if using) and gently stir just to combine. Adjust seasoning. 3. Evenly divide the bean mixture among the 4 lettuce "bowls", and serve with the lime wedges on the side. *Obtained from:

5 Ratatouille Serves 10 : 2 onions- diced 3 bell peppers- diced 2 eggplants-diced 2 zucchini-diced 4 cloves of garlic, minced 3 cups diced canned tomatoes 1 Tbsp. fresh thyme and 2 Tbsp. fresh basil 5 cups of brown rice 2 Tbsp Extra Virgin Olive Oil 1. Dice the onions, bell peppers, eggplants and zucchini. Mince the garlic and set aside. 2. Put the olive oil into the pan and warm, then add the onions and garlic and cook until onions are soft and garlic is golden in color. 3. Add bell peppers, eggplants, and zucchini. Cook on medium heat stirring frequently for 20 minutes. 4. Add tomatoes and herbs and cook for another minutes on low. 5. After you add the tomatoes, cook the brown rice according to the instructions. 6. Each serving should be ½ cup of brown rice with vegetable mixture. Tuna Salad Serves 4 : 1 can of tuna ½ cup chopped celery 3 tbsp mayo 1 tbsp lemon juice Salt and pepper to taste 1. In a medium bowl combine the ingredients. Mix well and season to taste with salt and pepper.

6 Quinoa Vegetable Soup Serves tablespoons extra virgin olive oil 1 medium yellow or white onion, chopped 3 carrots, peeled and chopped 2 celery stalks, chopped 1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash 6 garlic cloves, pressed or minced ½ teaspoon dried thyme 1 can (28 ounce) diced tomatoes, drained Scant 1 cup quinoa, rinsed well in a fine mesh colander 4 cups vegetable broth 2 cups water 1 teaspoon salt, more to taste 2 bay leaves Pinch red pepper flakes Freshly ground black pepper 1 can (15 ounces) great northern beans or chickpeas, rinsed and drained 1 cup or more chopped fresh kale or collard greens, tough ribs removed 1 teaspoon lemon juice Optional garnish: freshly grated Parmesan cheese 1. Warm the olive oil in a large Dutch oven or pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes. 2. Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often. 3. Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. 4. Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.

7 5. Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt and pepper until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you d like. *Obtained from: Ground Turkey Sweet Potato Skillet Serves: 4 2 tbsp extra-virgin olive oil 1 lbs extra-lean ground turkey 1 tsp garlic clove, minced ½ cup onions, diced ½ cup yellow pepper, diced 1 ½ cup sweet potato, diced Salt and pepper A pinch of red chili flakes ½ cup shredded mozzarella cheese Fresh parsley for garnishing : 1. In a skillet, heat olive oil over medium high heat. 2. Add ground turkey and garlic. Stir occasionally and cook for about 10 minutes. 3. Add onions and yellow peppers and cook until onions are gold brown. 4. Add the sweet potato, chili pepper, salt and pepper. 5. Cover the skillet and cook until they are tender. Don t forget to stir occasionally. If necessary, add more olive oil or a little bit of water to cook the sweet potato. 6. After it is soft, sprinkle cheese on top until soft and melted. 7. Garnish with parsley as desired. ***Adapted from the Primavera Kitchen