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Simple brunch
Asparagus with Goat Cheese

4 (4–6 spears each)  carb. per serving   4 g

1 pound thin asparagus spears 2 tablespoons crumbled goat cheese (chèvre) 2 teaspoons pine nuts, toasted

grams carb.


per Serving: 35 cal., 2 g total fat (1 g sat. fat), 2 mg chol., 87 mg sodium, 4 g carb., 2 g fiber, 3 g pro. Exchanges: 1 vegetable, 0.5 fat. Carb choices: 0.

1. Snap off and discard the woody bases from asparagus spears. Place asparagus in a shallow pan and coat lightly with olive oil nonstick cooking spray. Sprinkle with 1 ⁄8 teaspoon salt and 1 ⁄8 teaspoon black pepper. 2. For a charcoal grill, place asparagus on the greased rack of an uncovered grill directly over medium coals. Grill 4 to 6 minutes or until crisp-tender, turning occasionally. (For a gas grill, preheat grill. Reduce heat to medium. Place asparagus on greased grill rack over heat. Cover and grill as above.) 3. Transfer asparagus to a serving platter. Coat lightly with cooking spray. Sprinkle with goat cheese and pine nuts.

Fruit with White Wine


10 (1 ⁄2 cup each)  carb. per serving15 g


⁄4 2 1 3 2 2 1

cup dry white wine tablespoons sugar tablespoon snipped fresh mint medium plums, pitted and coarsely chopped medium nectarines, pitted and coarsely chopped medium peaches, pitted and coarsely chopped medium mango, peeled, pitted, and coarsely chopped

grams carb.
per Serving: 70 cal., 0 g fat, 0 mg chol., 0 mg sodium, 15 g carb., 2 g fiber, 1 g pro. Exchanges: 1 fruit. Carb choices: 1.

1. In a small saucepan, combine wine and sugar; bring to boiling, stirring to dissolve the sugar. Boil gently, uncovered, 2 minutes. Remove from heat and stir in snipped mint. Cool completely. Strain mixture through a fine-mesh strainer. Discard snipped mint. 2. In a large bowl, combine all fruits. Add wine mixture. Toss to coat. Cover and chill 1 to 8 hours. If desired, garnish each serving with a fresh mint sprig.

bring 3 cups water to boiling.5. Spread over grits.. Preheat oven to 350°F. per Serving: 235 cal.5 medium-fat meat. Broil 5 inches from heat 5 minutes or until center is set. 81 mg chol. fat). . Eggs. 1 ⁄4 teaspoon salt. casseroles. In a large broilerproof skillet. set aside. 17 g pro. Bake 25 to 30 minutes or until center is set. 6 g total fat (2 g sat. 3. and 1 ⁄4 teaspoon black pepper. Continue cooking until mixture is almost set.. Exchanges: 0.. Cook over medium-low heat. cool slightly. per serving   23 g 3 1 cup quick-cooking (hominy) grits ⁄4 cup shredded reduced-fat cheddar cheese 1 8-ounce package sliced button mushrooms 1 6-ounce package sliced portobello mushrooms 4 ounces thinly sliced prosciutto. Add mushrooms and 1 ⁄4 teaspoon black pepper. stirring occasionally. Spread in prepared dish.. 2 g fiber. Add egg whites and eggs to mushroom mixture. run a spatula around edge of skillet. DiabeticLivingOnline. 1. lightly beaten 23 grams carb.5 starch. Arrange tomatoes on top of egg mixture. 2 lean meat. 161 mg chol. Cook over medium heat 5 minutes. Coat a large nonstick skillet with cooking spray. Stir in 1 ⁄4 cup of the cheese and 1 ⁄8 teaspoon salt. Exchanges: 1 vegetable. 2. minced 4 egg whites and 2 @ Eating breakfast can help burn more calories throughout the rest of the day. Coat a 2-quart baking dish with nonstick cooking spray. 14 g pro. eggs. 7 g carb. pancakes—you’ll get it all online. 2 g fiber.Page 2 of 10 ® diabeticlivingonline. In a saucepan. 2. Tomato-Broccoli Frittata Servings  4 (1 ⁄4 frittata each)  carb. Cook 1 minute. Cook and stir over low heat 5 to 7 minutes.. 1. Gradually stir in grits.5 vegetable. Add prosciutto and garlic.5. per serving7 g 6 1⁄4 2 2 1 1 1  ⁄4 egg whites and 3 eggs cup crumbled reduced-fat feta cheese cups small broccoli florets tablespoons finely chopped shallots teaspoon olive oil cups cherry tomatoes. 7 per Serving: 134 cal. fat). Sprinkle with remaining cheese. chopped 2 cloves garlic. Carb choices: 0. Pour egg mixture over broccoli mixture. cook broccoli and shallots in hot oil over medium heat 8 to 10 minutes. Stir in cheese.. Let stand 5 minutes before serving. 1. quartered grams carb. 416 mg sodium. As mixture Servings  1 6 (1  ⁄3 cups each) Cheesy Mushroom Casserole carb. 10 g total fat (2 g sat. Whisk together egg whites. Carb choices: 1. 1. lifting egg mixture so uncooked portion flows underneath. 571 mg sodium. 23 g carb. Preheat broiler.

halved and thinly sliced 1 red or yellow sweet pepper. 335 mg sodium. fat). and peppers between bread halves.. Toss together tofu. add tofu mixture. *Test Kitchen Tip: If using the whole grain bread. Divide mixture among pitas. Exchanges: 2 starch. Carb choices: 1. 0 g fiber. then cut into 1 ⁄2 -inch strips. Cut into six wedges. Roast 10 minutes or until vegetables are tender. Exchanges: 1 vegetable. toast bread and spread mayonnaise on one side of each bread slice. pat dry with paper towels. 1.Page 3 of 10 ® diabeticlivingonline. per serving   27 g 1 8-inch tomato or onion Italian flatbread (focaccia) or 12 slices whole grain bread* 1 ⁄3 cup light mayonnaise or salad dressing 1 cup lightly packed fresh basil leaves 2 cups sliced or shredded cooked chicken breast 1 ⁄2 of a 7-ounce jar roasted red sweet peppers. 1 starch. per Serving: 189 cal. use a long serrated knife to split bread in half Simple sandwiches Tofu and Veggie Pockets Servings  6 (1 pocket each)   carb.. 1 fat. stirring once. Cut tofu into 1 ⁄4-inch-thick slices. drained and cut into strips (about 1⁄2 cup) 27 grams carb. Layer basil leaves. per serving   23 g ⁄2 of a 16. fat). chicken. Assemble sandwiches between the spread sides of the bread slices. Preheat oven to 450°F. 2 lean meat. 2. oil. 7 g total fat (1 g sat. 4 g fiber..5 medium-fat meat.. 433 mg sodium.5. Spread cut sides of bread halves with mayonnaise. halved 2 tablespoons bottled light balsamic vinaigrette 1 ⁄3 cup shredded mozzarella-flavor soy cheese 1 23 grams carb. Chicken Focaccia Sandwiches Servings  6 (1 wedge each)   carb. vegetables. 7 g total fat (1 g sat.. Drain tofu. 27 g carb. 49 mg chol. If using focaccia 18-ounce package extra-firm water-pack tofu (fresh bean curd) 1 small zucchini. 9 g pro. and 1 ⁄4 teaspoon black pepper. 20 g pro. 0. Lightly coat a 15×10×1-inch baking pan with nonstick cooking spray. top with cheese. cut into strips 1 tablespoon olive oil 3 large whole wheat pita bread rounds. Stand pitas in a square baking dish. Drizzle with vinaigrette. Carb choices: 2. . 0 mg chol. per Serving: 246 cal.. 1. 1 ⁄4 teaspoon salt. 23 g carb. thinly sliced 1 medium onion. Bake 1 minute or until cheese is melted.

Exchanges: 0. 22 mg chol.5 vegetable.. If @ Find complete dinner menu options that fit most diabetes meal plans. . 1. Exchanges: 0. cut into 2 slices teaspoon snipped fresh basil teaspoon olive oil grape tomato or cherry tomato. Repeat layers. 33 g carb. 3. 2. layer a tomato slice. per Serving: 203 cal. Carb choices: 2. In a small bowl. Drain off fat. fat). If desired. Stir coleslaw mix and corn into meat mixture in skillet. and dash black pepper. Carb choices: 1.. Roll up from bottom. per Serving: 356 cal. 33 grams carb. and half of the basil. cook meat and onion until meat is browned. 3 lean meat. 12 g fiber.5 vegetable.Page 4 of 10 ® diabeticlivingonline. 1 fat. 3 g fiber. 12 g total fat (4 g sat. in a large skillet. per serving   33 g 4 8-inch whole wheat or regular flour tortillas 12 ounces lean ground beef 1⁄2 cup chopped onion 2 cups packaged shredded cabbage with carrot (coleslaw mix) 1 cup frozen whole kernel corn 1⁄4 cup bottled barbecue sauce 1. 12 g total fat (5 g sat. Preheat oven to 350°F. 1 fat. stirring once. halved (optional) 16 grams carb. fat). On English muffin half. 27 g pro. 531 mg sodium.. dash salt. per serving   16 g 1 ⁄2 2 1 1 1 1 of a whole wheat English muffin. 2 starch. spoon about 1 ⁄3 cup of the filling below center of each tortilla. 16 g carb. serve with additional barbecue sauce.. Beef and Cabbage Wraps Servings  4 (1 wrap each)  carb. Meanwhile. Stir in barbecue sauce.. with recipes and nutrition information included! DiabeticLivingOnline. top with the grape tomato or cherry tomato. Cook and stir until heated Servings  Tomato Stack 1   carb. a mozzarella slice. To serve. 1 medium-fat meat. 55 mg chol. toasted thin slices tomato ounce fresh mozzarella. Cover and cook 4 minutes or until vegetables are tender. Wrap tortillas tightly in foil. 10 g pro. combine olive oil. 561 mg sodium.. 1 starch. Place in oven 10 minutes or until heated. Drizzle over top.

. fat). Add broccoli. and ginger. lemon juice. 0 mg chol.5 fat. 1. or canola-soybean blend oil 1 teaspoon sugar 1 ⁄4 teaspoon dry mustard 6 cups mixed greens (such as baby spinach. In a screw-top jar. 2 g pro. 2. orange juice. Toss to coat. 2 mg chol. soy yogurt. Toss gently to coat. 3 g total fat (0 g sat. oil. combine vinegar. In a large bowl. 10 g carb. fat). Sprinkle with almonds.. 2 g fiber. stir together mayonnaise.5. and cranberries. 54 mg sodium.5-ounce can mandarin orange sections (juice pack)..Page 5 of 10 ® diabeticlivingonline. Exchanges: 1 vegetable. red onion. Exchanges: 0. Just before serving... per serving  10 grams carb. 8 per Serving: 59 cal. Carb choices: 0. 2 g fiber. per Serving: 89 cal. Place greens in a large bowl. and mustard. 0. 8 g carb. 0. 5 g total fat (1 g sat. drained 1 2 ⁄ cup fresh raspberries 1 ⁄4 cup sliced almonds.5 fruit..5 vegetable. lemon peel. sugar. lightly toasted 1. 10 mg Simple salads Lemon-Broccoli Salad Servings  8 (1 ⁄2 cup each) carb.5 fat. Arrange orange sections and raspberries over greens. 1 tablespoon red wine vinegar 1 tablespoon orange juice 1 tablespoon olive. Cover and shake well. Bibb lettuce. Cover and chill 1 to 24 hours. canola.. 0. Pour dressing over salad. pea fronds. per serving  8 g Chill  1 hour  3 tablespoons light mayonnaise or salad dressing 2 tablespoons plain soy yogurt 1 ⁄4 teaspoon finely shredded lemon peel 2 teaspoons lemon juice 1 ⁄4 teaspoon grated fresh ginger 4 cups small broccoli and/or cauliflower florets 1 ⁄3 cup finely chopped red onion 1 ⁄4 cup dried cranberries 3 tablespoons roasted soy nuts grams carb. and/or escarole) 1 10. Mandarin Orange Salad Servings  6 (1 cup each)  10 g Start to Finish  20 minutes  carb. 2 g pro. sprinkle with soy nuts.5. Carb choices: 0.

coarsely chopped 4 green onions. 134 mg sodium. fat). per serving  9 g 4 cups packaged shredded cabbage with carrot (coleslaw mix) 1 medium yellow. per Serving: 68 cal. Carb choices: 0. let stand 30 minutes. Cover. 8 g carb.5. stirring once after 3 minutes. Sprinkle with salt just before serving. Toss lightly to coat. Cover. 9 1. 8 per Serving: 96 cal. sliced (green tops only) 2 stalks celery. green onions..5 fat. fat). Carb choices: 0. and cilantro. 9 g carb. thinly sliced (1⁄4 cup) 1 ⁄4 cup snipped fresh cilantro 1 ⁄2 cup bottled low-fat sesame-ginger salad dressing grams carb. or salt 1 1.5 vegetable. sea salt. Drain. 1. and lime juice.and texture-packed Servings  Triple-Green Bean Salad 4 (1 cup each)  8 g Cook  5 minutes  Stand  30 minutes @ The crux of any healthy diet—the salad—sheds its bland reputation in these flavor. Transfer beans to a serving dish.. Exchanges: 1. red.. Asian Coleslaw Servings  6 (2 ⁄3 cup each) carb. 0 mg chol. or green sweet pepper. combine beans and 2 tablespoons water. microwave on 100% power (high) 5 to 7 minutes or just until tender. 7 g total fat (1 g sat. 3 g total fat (1 g sat. 2 g pro. Toss with parsley.Page 6 of 10 ® diabeticlivingonline. 12 ounces fresh green beans. Exchanges: 1. 207 mg sodium. Serve immediately or cover and chill up to 24 hours.. DiabeticLivingOnline. per serving  grams carb. green onion tops. combine coleslaw mix. 0. In a 1  ⁄2 -quart microwave-safe casserole. sweet pepper.5 vegetable. squeeze a lime wedge over each serving. 4 g fiber. cut into 1⁄2-inch slices 2 tablespoons olive oil 2 tablespoons lime juice 1⁄4 teaspoon smoked sea salt. 1 g fiber. If desired. celery.. thinly sliced (1 cup) 2 green onions. 0 mg chol. orange.5 fat.5. 1 g pro. . Pour dressing over cabbage mixture. In a large bowl.. rinse with cold water and drain again. ends trimmed 1⁄3 cup fresh parsley. oil.

per Serving: 96 cal. 6 g total fat (2 g Quick snacks Pineapple Sundae Servings  1   20 g 5 minutes  carb. 1. Top with vanilla yogurt. drained* 2 tablespoons vanilla yogurt sweetened with artificial sweetener 1 teaspoon dry-roasted sunflower kernels or chopped dry-roasted pistachio nuts 20 grams carb.. pull the plastic top back slightly and use it to hold the fruit in the cup as you drain. 4 g fiber. 2 g pro.5 fruit. per serving  Start to Finish  15 g 10 minutes  8 scoop-shape baked tortilla chips 2 tablespoons refrigerated avocado dip (guacamole) 1 4 ⁄ cup chopped cherry tomatoes 1 tablespoon finely shredded reduced-fat cheddar cheese 1 tablespoon thinly sliced green onion 15 grams carb. Spoon avocado dip into chips. Sprinkle with sunflower kernels or pistachio nuts. and green onion.Page 7 of 10 ® diabeticlivingonline. Exchanges: 1 starch.. 1. 1 g total fat (0 g sat. Carb choices: 1. Divide mixture among chips. 17 mg sodium. *Test Kitchen Tip: To easily drain the fruit. fat). 229 mg sodium. Spoon pineapple tidbits into a small bowl. per serving  Start to Finish  1 4-ounce container pineapple tidbits (juice pack). 1 fat. cheddar cheese. Place tortilla chips on a plate. Exchanges: 1. Carb choices: 1.. In a small bowl. toss together cherry tomatoes. ... 1 g fiber. 5 mg chol. Mini Nacho Cups Servings 1  carb. per Serving: 132 cal. 5 g pro.. 1 mg chol. 20 g carb. 15 g carb. fat).

5 fruit. 4 mg chol.. fat). Spoon pudding into a small bowl. 215 mg sodium. 26 g carb. per serving  Start to Finish  1 3.. per serving  Start to Finish  1 tablespoon canned chunk chicken breast. 1 g fiber. 1 carb.Page 8 of 10 ® diabeticlivingonline. pitted 1 ⁄2 teaspoon white balsamic vinegar 1 teaspoon sliced almonds. 9 g carb.75-ounce cup ready-to-eat sugar-free vanilla pudding 6 thin slices banana 2 reduced-fat vanilla wafers. 1 g total fat (0 g sat. drained 1 ⁄2 fresh peach. Top with banana and vanilla wafers. 2 g pro. per Serving: 122 cal. 1 g fiber.. Get 17 low-carb snack ideas here: DiabeticLivingOnline. 9 mg chol. 1. Carb choices: @ Eat a fiber-filled and nutrient-rich snack to curb your appetite before the next meal.5 lean meat.. toasted and chopped grams carb. Banana Pudding Snack Servings  1   26 g 10 minutes  carb. fat). 2 g total fat (1 g sat.5. Carb choices: 2.. 0. Drizzle with balsamic vinegar and sprinkle with almonds. 101 mg sodium. Exchanges: 0.. 9 1. 4 g pro. . crushed 1 tablespoon frozen sugar-free or light whipped dessert topping. Spoon chicken into the center of the peach half. per Serving: 61 cal. top with whipped dessert topping. Exchanges: Servings  Chicken and Peach Bites 1  9 g 10 minutes  carb. If desired. thawed (optional) 26 grams carb.5 fruit.

0. 2. hold marshmallow skewer just above grill rack directly over medium heat 2 minutes or until lightly toasted.. alternate layers of berries with layers of yogurt mixture. In a small bowl. Exchanges: 1 carb. divided into 6 portions 1 teaspoon finely shredded orange peel 1 teaspoon snipped fresh rosemary 6 large marshmallows 6 fresh raspberries 16 grams carb. . Exchanges: 1 fruit.. In a large bowl. fat). 1. 3.. turning occasionally. Push a marshmallow onto each chocolate-topped graham cracker. 3 g total fat (1 g sat.5 carb. To grill. 0 mg chol.. Sprinkle with orange peel mixture and top each with a raspberry. per serving  21 g 1 cup vanilla low-fat yogurt ⁄4 teaspoon almond extract or 1⁄2 teaspoon vanilla 1 2 ⁄ of an 8-ounce container frozen light whipped dessert topping. Lightly coat a long metal skewer with nonstick cooking spray. 1 g pro.. 1 g fiber.5 fat. 21 g Easy endings Grown-Up S’mores Servings  carb.Page 9 of 10 ® diabeticlivingonline. per Serving: 91 cal. 26 mg sodium. 16 g carb. fat). Top each graham cracker square with a chocolate portion.. 3 g total fat (2 g sat. 57 mg sodium. stir together yogurt and almond extract. White. Carb choices: 1. 0. 2 mg chol... 3 g pro. Thread marshmallows onto skewer. leaving a 1 ⁄2 -inch space between each. per serving  6 (1 topped cracker each) 16 g 6 graham cracker squares 1 1. thawed 3 cups fresh raspberries and/or cut-up fresh strawberries 3 cups fresh blueberries 1 21 grams carb. and Blue Parfaits Servings  1 6 (about 1  ⁄2 cups each)  carb. 2.45-ounce bar dark chocolate. combine orange peel and rosemary. per Serving: 129 cal.5 fat. 1. Fold in dessert topping. In six 12-ounce glasses or dessert dishes. 8 g fiber. Carb choices: 1. 0. Red.

mouthwatering chocolate dessert. 19 grams carb. 0 mg chol. Add watermelon balls to lime juice mixture.9-ounce package baked miniature phyllo dough shells (15 shells) 3 ounces milk chocolate or dark chocolate. Carb choices: 1. lime juice. scoop out flesh. 19 g carb.. per Serving: 175 cal. Carb choices: 1. toss gently to coat. 2. fat). @ If you have more time to spend in your kitchen.. 0 g fat. set aside. 2 mg sodium. spoon fruit mixture into watermelon halves and garnish with lime peel strips. . using a melon baller. Exchanges: 1 carb.. and honey. 2 g fiber.. 1 g fiber. per serving  19 g 1 teaspoon finely shredded lime peel 2 tablespoons lime juice 1 tablespoon honey 1 8-inch baby watermelon (about 5 pounds) 3 ⁄4 cup coarsely chopped white or yellow peach or nectarine 1 2 ⁄ cup seedless red grapes. 43 mg sodium. Exchanges: 1 fruit.. If desired. 9 g total fat (4 g sat. Add chopped peach and grapes. per Serving: 75 cal. Top chocolate in each shell with a raspberry and some of the almonds. 4 mg chol. 1. per serving  5 (3 shells each)  19 g 1 1.Page 10 of 10 ® diabeticlivingonline. 2 fat. 19 g carb. In a large bowl. combine lime peel. Spoon melted chocolate into shells. 1 g pro.. 3 g Servings  Mini Berry-Chocolate Tarts carb. Place phyllo dough shells on a serving platter. halved 19 grams carb.. melted 15 fresh raspberries 2 tablespoons slivered almonds. Stuffed Baby Watermelon Servings  1 6 (1  ⁄3 cups each) carb. toasted if desired 1. Cut baby watermelon in half crosswise. use it to prepare (and indulge in) a decadent.

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