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special

edition

Spaghetti with
Zesty Bolognese

delicious food ideas

top-rated recipes

real-life motivation

easy-portion snacks,
recipe makeover tips,
carb truths

flavorful pasta,
unfried chicken,
berry cheesecake

easy fitness moves, your


questions answered,
doctor visit guide

you can live

deliciously
with diabetes!

whats inside
good eating
4 this is eating well with diabetes

12 snacks under 200 calories

8 make over your favorites


on the move
10 its time to redefine exercise

good living
\Want to enjoy real-life food solutions that taste great?
Youve come to the right place. Good Eating, Good Living
brought to you by KRAFT Foodsis a free program for people
who care about diabetes. As a member, you receive:

Delicious, easy-to-prepare recipes

Money-saving coupons on brands you know and trust

Tips for eating well and being active

A monthly e-newsletter

Online recipe videos and more

And now were bringing you this


booklet filled with delicious ideas
and inspiration. Its just a taste of
what you get each month through
GoodEatingGoodLiving.com.
Dig in, and enjoy!

12 your questions answered


13 guide to a great healthcare visit

featured recipes
14
15
16
17
18
19
20
21
22
23
24
25
26
27

grab-and-go breakfast sandwich


baked apple pancake
cheesy spinach and artichoke dip
cheesy BBQ chicken triscuits
famous sub shop club
chicken salad panini
bacon spinach salad
parmesan, chicken & broccoli pasta
simple southern-style unfried chicken
beef and vegetable stir-fry
spaghetti with zesty bolognese
pan-fried fish with creamy lemon sauce
triple-berry cheesecake squares
low-fat chocolate-banana parfaits

brands you love


28 smart choices made easy

Not a member yet? Join FREE today at


GoodEatingGoodLiving.com

my diabetes
32 what Ive learned about living well
GoodEatingGoodLiving.com

good eating

Think you need to give up the


foods you love to keep your
blood glucose on track?
Weve got delicious news for
you!

this is eating well with diabetes


You dont have to choose between nutrition and
flavor. Instead, imagine youre on a quest to find
foods you lovethat also happen to fit into your
smart-eating goals. Where to start?

call a truce with bread and pasta.


With type 2 diabetes, you dont want to cut out
carbs completelygrains, fruits, and veggies
offer many nutrients! Just balance these foods
throughout the day. Work with your health-care
provider to find the right amount of carbs for
you. Our recipes include nutritional information
to make tracking carbs easy.

drop the diet mind-set.


While its true that people with diabetes need
to balance carbs, many of the nutritional goals
for people with diabetes are the same as for
anyone who wants to be healthy. Your aim is

a diet thats:
low in saturated and trans fats
moderate in added sugars and sodium
focused on a balanced diet, with whole grains,
fruits, vegetables, and low-fat or fat-free dairy.
Protein sources should be lean or contain
good fats (think fish, beans, nuts, and lean
meats); keep portions in check. (The at-a-glance
portion guide at GoodEatingGoodLiving.com
can help!) So share our recipes with friends and
familytheyre good eating for everyone!

go ahead have a little dessert.


Sugar is just one type of carb. Its total carb
countnot just sugarsthat will have the most
impact on your blood glucose levels. Its okay to
eat a small dish of ice cream on occasionjust
count it as part of your total carb allowance.
The trick is to make sure sugar-containing

sweet treats dont regularly take up carbs


(and calories) that should be reserved for more
nutritious foods.

make simple changes that add up.


Most people dont need to completely overhaul
what theyre used to eating. Small changes can
have big nutritional benefits. A few to try:
Look for light or fat-free salad dressing,
mayonnaise, and sour cream.
Enjoy CRYSTAL LIGHT Drink Mix or KOOLAID Sugar Free Low Calorie Soft Drink Mix
instead of your usual sweetened tea, lemonade,
or punch. On-the-go versions help you take your
refreshment to work, restaurants, and more
just stir a packet into ice water or a water bottle.
Try eating an All American Flame Grilled
BOCA Burger on occasion instead of the
usual ground beef burger patty.

Check out all the


products featured
on pages 28 to 31.

Want more tips on eating well? We bring you new (delicious!) ideas in a FREE e-newsletter each month. Look for it in your inbox! Not receiving it? Sign up at GoodEatingGoodLiving.com

good eating

12 snacks under 200 calories


Snacking is smart! It can help you get needed nutrients and spread out carbs and calories. Get a taste of these delicious ideas.

KRAFT 2% Milk
Mozzarella
Cheese Stick
Calories: 70
Carb choices: 0

BREAKSTONES
2% Milkfat Lowfat
Cottage Cheese
(snack-size container)
Calories: 90
Carb choices:

Mousse Temptations
by JELL-O Sugar Free
Snacks
Calories: 60
Carb choices:

KRAFT 2% Milk
Singles, with
1 medium apple,
sliced
Calories: 130
Carb choices: 1

medium kiwi
Calories: 45
Carb choices: 1

2
SNACKWELLS
Sugar Free
Shortbread Cookies,
with 1 mug of MAxWELL
HOUSE Coffee Calories:
130
Carb choices: 1

3 Tbsp. (about 35)


PLANTERS Cocktail
Peanuts, Lightly Salted
Calories: 170
Carb choices: 0

RITZ Snack Mix


100 Calorie Pack
Calories: 100
Carb choices: 1

6
TRISCUIT Crackers
Calories: 120
Carb choices: 1

Strawberry-Yogurt
Smoothie featuring
CRYSTAL LIGHT
Drink Mix (recipe at
GoodEatingGoodLiving.com)

Calories: 100
Carb choices: 1

JELL-O Sugar Free


Gelatin Strawberry Acai
Calories: 10
Carb choices: 0

Quick Quesadilla
featuring KRAFT 2%
Milk Singles (recipe at
GoodEatingGoodLiving.com)

Calories: 150
Carb choices: 1

Want more better-for-you snacking options? Youll find flavorful choicesboth sit-down-and-savor and on-the-gowith our featured products and snack recipes at GoodEatingGoodLiving.com

good eating

Have a taste youd like to make


better for you? Take these expert
Kraft Kitchen tips into your kitchen.

make over your

favorites
smart scrambled eggs

coffeehouse latte

Try egg whites or cup egg substitute


per whole egg.

Stir a little COOL WHIP Sugar Free


Whipped Topping into a mug of hot
brewed MAXWELL HOUSE Coffee.

super sandwiches
Use whole-grain bread and KRAFT Light
Ranch Dressing or KRAFT Mayo with
Olive Oil Reduced Fat Mayonnaise in
place of full-fat mayo.

cheesy favorites
Use KRAFT 2% Milk Shredded Cheese
or KRAFT 2% Milk Singles.

great potatoes
flavorful fruit yogurt
Try plain fat-free or Greek yogurt with
fresh berries.

perfect pasta
Use whole-grain or multigrain versions.

Try sweet potatoes in place of white


potatoes.

makeover: how we did it


We took a favorite burger and made it over by using extra-lean ground beef, MIRACLE WHIP
Light Dressing, and KRAFT 2% Milk Singles instead of the regular products. These small changes
save you 60 calories, 10 grams of fat, and 4 grams of saturated fat per serving.

made-over cheeseburgers
prep time: 10 min. | total time: 21 min. | makes 4 servings | carb choices: 1

what you need

make it

1 lb.
cup

MIX meat and 2 Tbsp. dressing; shape into 4


(-inch-thick) patties.

better-for-you burgers/
meatloaf/meatballs

4
4

Use extra-lean ground beef, also


called ground sirloin (95% lean).

4
1

crunch youll love

frozen treat

Salad bar veggies or TRISCUIT

Insert a wooden stick through the top of a

crackers make a great substitute for


chips served with dip.

JELL-O Sugar Free Mousse Temptation.


Freeze and enjoy!

extra-lean ground beef


MIRACLE WHIP Light
Dressing, divided
KRAFT 2% Milk Singles
whole-wheat hamburger
buns, toasted
lettuce leaves
tomato, cut into 4 slices

COOK on nonstick skillet sprayed with cooking spray


on medium heat 5 min. on each side or until
done (160F). Top with 2% Milk Singles; cook 1 min.
or until melted.
SERVE, topped with remaining dressing, on buns with
lettuce and tomatoes.

NUTRITION (per serving): 360 calories, 13g total fat, 5g saturated fat, 90mg
cholesterol, 720mg sodium, 24g carbohydrate, 2g dietary fiber, 3g sugars, 34g protein

Want more tips for better-for-you eating (and living)? Dont forget to check our Tip of the Day and Recipe of the Day on the home page of GoodEatingGoodLiving.com

on the move
Spending time in a gym isnt the only way to give your
body a boost! Every move you make, every day, adds up.

its time to redefine


How will you choose to move today? Here are
five easy ways to think about exercise.

put one foot in front of the other.


Walking is low-impact and easy to doon your
lunch break, after dinner, on vacation. Try to
take more steps tomorrow than you did today,
or walk for more minutes.

have fun with friends and family.


Walking a dog, biking with your spouse, and
playing tennis with a pal are great cardio moves.

give stress the boot.


All kinds of exercise can ease tension, but some
have de-stressing at their core, including Pilates,
yoga, and tai chi. You can also try an activity that
makes you focus on the here-and-now (and not
on your to-do list), such as dancing.

10

exercise

shape up your home.


Regular choresfrom sprucing up the house to
weeding the gardenburn calories, too. So do
home-improvement projects like painting.

take care of the Earth.


Walk to the drugstore instead of driving. Use
old-fashioned pruners instead of an electric
hedge trimmer to shape your shrubs. These
kind of activities are good for the planetand
your body, too.
Whatever you choose to do, toast your efforts
with your favorite flavor of CRYSTAL LIGHT
Pure Fitness On the Go Drink Mixa naturally
sweetened, low-calorie fitness drink with
electrolytes to aid hydration.* Then take a
moment to celebrate how good you feel!

Ways to sneak
in a little
activity are all
around you!

fit benefits
Regular, sustained
exercise can reduce
blood glucose, burn
fat, and support
heart health. Just
check with your
doctor before
getting started.
And keep tabs on
your blood glucose
levels before,
during, and after
exercise.

*When you consume one packet during light physical activity.

Want more fitness inspiration? We go beyond food to bring you easy ways to get moving. Check out our Calorie Burn Calculator and fitness articles at GoodEatingGoodLiving.com 11

good living
Date of visit:

guide to a

your

questions
answered

visit
gr
eat healthcare
get the full picture of your health
Use this guide before, during, and after your visit to the doctor or another healthcare professional.
Its an easy way to get organized, get the conversation going, and even follow up.

getting ready for my visit


Things to bring to my visit:
My blood glucose meter
All medications and supplements Im
taking (including any purchased at
the drugstore or health-food store)
My food journal
My blood glucose log

Want to Cure
Diabetes? Click
Here

during the visit

Good Eating, Good Living has


tons of great recipes and
fitness ideas to try. But what
else can we help you with?
Simple ways to live better
with diabetes.

Important things to talk about:

besides my doctor, who can help?


Check with your doctor and insurance provider
about getting help with meal planning from a
registered dietitian or medication assistance from
a registered pharmacist. Podiatrists, optometrists,
and exercise physiologists can also help you live
well with diabetes. Look for professionals with a
certified diabetes educator (CDE) credential.

Questions (For example, Are my medications


working for me? or Why are my levels higher in
the morning?)
...............................................................................
...............................................................................
...............................................................................
...............................................................................
...............................................................................

any illnesses or stress. Talk to your doctor or a


CDE about what targets are right for you.

can stress affect my diabetes?


When facing stress, our schedules get juggled.
We dont get enough sleep. We forget to

do I need to log my levels every


day? Logging gives you indications
about why your numbers are low or

Anything new since last visit


(symptoms or problems)
Whats going well
What Im struggling with
Areas Im focusing on (eating better,
exercising, or losing weight)
My questions

*Taking note of my health today:

todays level

recommended
level for next visit

A1C level:
Weight:
Blood pressure:
Condition of feet:
BUN/Creatinine:
Total cholesterol:
LDL/HDL:
Triglycerides:
high. It also helps ease anxiety over a poor reading. Instead of feeling bad, applaud
yourself for learning how to improve. Include the date and time, blood-check

exercise. Maybe we drink or eat a bit more. All


of these factors can affect blood glucose levels.
Even if youre able to keep your lifestyle
chugging along smoothly, stress can still disrupt
your bodys engine in ways you might not realize.
In fact, research shows that stress causes blood
glucose levels to jump significantly. To find calm,
go for a walk, listen

next steps
Before my next visit, Im going to do my best
to:
.........................................................................
.........................................................................
.....
.........................................................................
.........................................................................
.....
*
N
o
t
e
:
N
o
t
e
v
e
r
y
r
e
s
u
l
t
w
i
l
l
b
e
a
v
a
i
l
a
b
l
e

at your visit (e.g. cholesterol). Write down your


results

results, diet, activity, and medication. Also note

to music, or call a friend to talk.

once they are received.

Next appointment scheduled for:

12

GoodEatingGoodLiving.com 13

featured recipes

grab-and-go breakfast sandwich


To Cure Diabetes Click Here

baked apple pancake


prep time: 15 min. | total time: 35 min. | makes 6 servings | carb choices: 1

prep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2

what you need

make it

what you need

cup

Cook egg product in skillet sprayed with cooking


spray on medium heat 3 min. or until set, stirring
occasionally.

2 Tbsp.
3

1
1
1

cholesterol-free egg
product
English muffin, split,
toasted
KRAFT 2% Milk Sharp
Cheddar Singles
slice OSCAR MAYER
Turkey Bacon, cooked,
cut crosswise in half

FILL muffin halves with egg, Singles and bacon.

make it

HEAT oven to 475F.

MELT 1 Tbsp. margarine in large


margarine, divided
ovenproof skillet on medium heat. Add
Granny Smith apples
apples; cook 5 min. or until crisp(1 lb), thinly sliced
tender, stirring frequently. Top with
cup
KRAFT 2% Milk
cheddar.
Shredded Cheddar
Cheese
WHIsk Neufchtel and milk in
1 oz. PHILADELPHIA
medium bowl until blended. Stir in
Neufchtel Cheese,
flour, egg product, 1 Tbsp. SPLENDA
softened
Granulated Sweetener and salt; pour
cup fat-free milk
over apples. Sprinkle with combined
cup flour
remaining SPLENDA Granulated
cup cholesterol-free egg
Sweetener and cinnamon; dot with
product
remaining margarine.
cup SPLENDA No Calorie
BAkE 12 to 15 min. or until puffed
Sweetener, Granulated,
and golden brown.
divided
18 tsp.
salt
(percinnamon
serving): 180 calories, 8g total fat, 2.5g saturated fat, 10mg
NUTRITION
tsp. ground

chol-esterol, 260mg sodium, 20g carbohydrate, 2g dietary fiber, 10g sugars, 8g protein
SPLENDA is a trademark of McNeil Nutritionals, LLC.
NUTRITION (per serving): 270 calories, 8g total fat, 3g saturated fat, 20mg cholesterol,
850mg sodium, 29g carbohydrate, 2g dietary fiber, 2g sugars, 18g protein
14

Want more ways to wake up your breakfast? You can find delicious ideasfrom brunch bakes for entertaining to quick-prep smoothiesat GoodEatingGoodLiving.com 15

featured recipes

cheesy spinach and artichoke dip


To Cure Diabetes Naturally
Click Here

cheesy BBQ chicken triscuits


prep time: 10 min. | total time: 15 min. | makes 8 servings | carb choices:

prep time: 10 min. | total time: 30 min. | makes 22 servings | carb choices: 0

what you need


1

cup
cup
cup
tsp.

16

can (14 oz.) artichoke


hearts, drained, finely
chopped
pkg (10 oz.) frozen
chopped spinach, thawed,
well drained
KRAFT Grated Parmesan
Cheese
KRAFT Light Mayo
Reduced Fat Mayonnaise
KRAFT 2% Milk Shredded
Mozzarella Cheese
garlic powder

make it

what you need

HEAT oven to 350F.

2 oz.

MIX ingredients; spoon into 9-inch quiche dish


or pie plate.
BAkE 20 min. or until heated through.
sERVE with TRISCUIT Reduced Fat Crackers
and assorted cut-up fresh vegetables.

cup
16
1

( of 8-oz. pkg) KRAFT


2% Milk Cheddar Cheese
cooked small boneless
skinless chicken breast half
( lb), cut into 16 thin slices
BULLS-EYE Original
Barbecue Sauce
TRISCUIT Crackers
green onion, sliced

make it
HEAT oven to 350F.
CUT cheese into 8 slices; cut each slice crosswise
in half. Combine chicken and sauce.
PLACE crackers in single layer on baking sheet.
Top with chicken and cheese.
BAkE 4 to 5 min. or until cheese is melted.
Top with onions.

Want more tasty (yet smart) appetizer optionsfrom dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17

featured recipes
NUTRITION (per serving): 60 calories, 4.5g total fat, 1.5g saturated fat, 10mg cholesterol,
190mg sodium, 3g carbohydrate, 1g dietary fiber, 0g sugars, 3g protein

16

NUTRITION (per serving): 100 calories, 3.5g total fat, 1.5g saturated fat, 15mg
cholesterol, 210mg sodium, 10g carbohydrate, 1g dietary fiber, 3g sugars, 7g protein

Want more tasty (yet smart) appetizer optionsfrom dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17

featured recipes

famous sub shop club


To Cure Diabetes Click Here

chicken salad panini


prep time: 10 min. | total time: 16 min. | makes 4 sandwiches | carb choices: 2

prep time: 5 min. | total time: 5 min. | makes 2 servings | carb choices: 1

what you need

make it

1 Tbsp.

sPREAD mayo onto cut sides of buns.

2
4

1
1 cup

KRAFT Light Mayo Reduced


Fat Mayonnaise
hot dog buns
slices each OSCAR MAYER
Deli Fresh Shaved:
Honey Ham
Oven Roasted Turkey Breast
Slow Roasted Roast Beef
small tomato, cut crosswise
in half, then sliced
shredded lettuce

what you need

FILL with remaining ingredients.

2
cup
2 Tbsp.
1
2 bsp.
T
8
1
4

cups chopped cooked


chicken breast
KRAFT Light Mayo Reduced
Fat Mayonnaise
OSCAR MAYER Real
Bacon Bits
green onion, thinly sliced
KRAFT Light Ranch Dressing
slices multigrain bread
tomato, cut into 8 thin slices
KRAFT Deli Fresh 2%
Milk Sharp Cheddar
Cheese Slices

make it
MIX chicken, mayo, bacon, onions and dressing;
spread onto 4 bread slices. Top with tomatoes,
cheese and remaining bread.
Cook in preheated grill pan or skillet sprayed
with cooking spray on medium heat 3 min. on each
side or until golden brown on both sides.

NUTRITION (per serving): 420 calories, 16g total fat, 5g saturated fat, 100mg
cholesterol, 800mg sodium, 28g carbohydrate, 3g dietary fiber, 4g sugars, 40g protein
NUTRITION (per serving): 210 calories, 6g total fat, 1.5g saturated fat, 25mg
cholesterol, 800mg sodium, 26g carbohydrate, 2g dietary fiber, 6g sugars, 14g protein
18

Want more ways to make your midday taste great? From salads to sandwiches, we love lunch at GoodEatingGoodLiving.com 19

featured recipes

bacon spinach salad


To Cure Diabetes Click Here

parmesan, chicken & broccoli pasta


prep time: 15 min. | total time: 25 min. | makes 2 servings | carb choices: 3

prep time: 15 min. | total time: 15 min. | makes 6 servings | carb choices: 1

what you need

what you need

make it

5 cups
1 cup
cup
4

Toss all ingredients except dressing in large bowl.

2
cup

torn spinach leaves


sliced fresh mushrooms
thin red onion wedges
slices OSCAR MAYER
Turkey Bacon,crisply
cooked, drained and
crumbled
hard-cooked eggs, chopped
KRAFT Light CATALINA
Dressing

ADD dressing; mix lightly.

4 oz.
cup

sERVE immediately.

2
lb
2 cups
cup
cup
4 tsp.

NUTRITION (per serving): 100 calories, 4g total fat, 1g saturated fat, 80mg cholesterol,
20

( of 16-oz. pkg) whole


wheat spaghetti, uncooked
KRAFT Light Zesty Italian
Dressing
cloves garlic, minced
boneless skinless chicken
breasts, cut into strips
broccoli florets
chopped tomatoes
KRAFT 2% Milk Shredded
Mozzarella Cheese, divided
KRAFT Grated Parmesan
Cheese

make it
Cook spaghetti as directed on package.
MEANWHILE, heat dressing and garlic in large
nonstick skillet on medium heat. Add chicken and
broccoli; cook and stir 5 to 7 min. or until chicken
is cooked through. Stir in tomatoes and cup
mozzarella cheese; cook 1 to 2 min. or until
heated through, stirring occasionally.
DRAIN spaghetti; place on serving plate.
Top with chicken mixture, remaining mozzarella
cheese and Parmesan cheese.

440mg sodium, 11g carbohydrate, 1g dietary fiber, 7g sugars, 5g protein

Want more ways to enjoy veggies? Weve got lots of green (and red and yellow) tastes at GoodEatingGoodLiving.com 21

featured recipes
NUTRITION (per serving): 480 calories, 11g total fat, 4.5g saturated fat,
85mg cholesterol, 840mg sodium, 52g carbohydrate, 10g dietary fiber, 7g
sugars, 45g protein

20

Want more ways to enjoy veggies? Weve got lots of green (and red and yellow) tastes at GoodEatingGoodLiving.com 21

featured recipes

simple southern-style unfried chicken


To Cure Diabetes Click Here

beef and vegetable stir-fry


prep time: 10 min. | total time: 25 min. | makes 4 servings | carb choices: 3

prep time: 15 min. | total time: 1 hr 30 min. | makes 6 servings | carb choices: 1

what you need


1
cup
1

broiler-fryer chicken (3 lb),


cut up
KRAFT Light Ranch Dressing
pkt SHAKE N BAKE
Extra Crispy Seasoned
Coating Mix

make it

what you need

make it

REMoVE skin from all chicken pieces except wings.


Place chicken in large resealable plastic bag. Add
dressing. Seal bag; turn to evenly coat chicken with
dressing. Refrigerate 30 min. to marinate.

2 cups
cup
2 Tbsp.

Cook rice as directed on package. Meanwhile,


mix soy sauce, dressing and ginger until well
blended; set aside. Toss meat with cornstarch.

HEAT oven to 400F. Place coating mix in pie plate


or shallow dish. Dip chicken in coating mix, turning
each piece over to evenly coat both sides. Place
in single layer on baking sheet. Sprinkle with any
remaining coating mix. Discard bag and marinade.
BAkE 40 to 45 min. or until chicken is cooked
through (165F).

22

tsp.
1 lb.
2 tsp.
1

cup

instant brown rice, uncooked


lite soy sauce
KRAFT Light CATALINA
Dressing
ground ginger
beef flank steak, cut into
thin strips
cornstarch
pkg. (16 oz.) frozen stir-fry
vegetables, thawed and
drained
PLANTERS Dry Roasted
Peanuts

sPRAY large nonstick skillet with cooking spray;


heat on medium-high heat. Add meat mixture;
cook and stir 3 min. or until meat is cooked through.
Add vegetables and soy sauce mixture; cook and
stir 3 min. or until sauce is thickened and vegetables
are heated through.
sPooN over rice; top with peanuts.

Want more family favorites made better for you? Try our made-over recipes and submit your own recipe for makeover consideration at GoodEatingGoodLiving.com 23

featured recipes
NUTRITION (per serving): 250 calories, 11g total fat, 2.5g saturated fat, 75mg cholesterol,
650mg sodium, 13g carbohydrate, 0g dietary fiber, 2g sugars, 24g protein

22

NUTRITION (per serving): 440 calories, 13g total fat, 3.5g saturated fat, 45mg
cholesterol, 740mg sodium, 48g carbohydrate, 5g dietary fiber, 6g sugars, 31g protein

Want more family favorites made better for you? Try our made-over recipes and submit your own recipe for makeover consideration at GoodEatingGoodLiving.com 23

featured recipes

spaghetti with zesty bolognese


To Cure Diabetes Click Here

pan-fried fish with creamy lemon sauce


prep time: 5 min. | total time: 19 min. | makes 2 servings | carb choices:

prep time: 10 min. | total time: 45 min. | makes 6 servings | carb choices: 3

what you need

make it

what you need

make it

1
cup

small onion, chopped


KRAFT Light Zesty Italian

Cook and stir onions in dressing in large skillet on


medium heat until crisp-tender. Add meat; cook on

2
1 Tbsp.

tilapia fillets ( lb.)


flour

CoAT fish with flour.

Dressing
extra-lean ground beef
can (15 oz.) tomato sauce
can (14 oz.) diced tomatoes,
undrained

medium-high heat until browned, stirring frequently.


Stir in tomato sauce and tomatoes. Bring to boil;
simmer on medium-low 15 min., stirring occasionally.

2 Tbsp.
cup

HEAT dressing in medium skillet on medium


heat. Add fish; cook 4 to 5 min. on each side or
until fish flakes easily with fork. Remove from
skillet; cover to keep warm.

MEANWHILE, cook spaghetti as directed on

1 Tbsp.

KRAFT Light House Italian


Dressing
fat-free reduced-sodium
chicken broth
lemon juice

spaghetti, uncooked
PHILADELPHIA Less Fat
than Cream Cheese
KRAFT Grated Parmesan
Cheese

package.

PHILADELPHIA Fat Free


Cream Cheese, cubed
chopped fresh parsley

ADD broth and lemon juice to skillet; cook 3 min.


or until reduced by half, stirring frequently with whisk.
Add cream cheese; cook 1 min. or until melted,
stirring constantly. Pour over fish. Sprinkle with parsley.

1 lb.
1
1

lb.
2 Tbsp.
cup

24

1 oz.

REMoVE sauce from heat. Add reduced-fat cream


cheese; stir until melted. Drain spaghetti; place in large
bowl. Top with sauce and Parmesan.

1 Tbsp.

Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, weve got it at GoodEatingGoodLiving.com 25

featured recipes
NUTRITION (per serving): 390 calories, 8g total fat, 3.5g saturated fat, 55mg cholesterol,
780mg sodium, 53g carbohydrate, 4g dietary fiber, 9g sugars, 26g protein

24

NUTRITION (per serving): 170 calories, 4g total fat, 1g saturated fat, 50mg
cholesterol, 340mg sodium, 6g carbohydrate, 0g dietary fiber, 2g sugars, 27g protein

Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, weve got it at GoodEatingGoodLiving.com 25

featured recipes

triple-berry cheesecake squares


To Cure Diabetes Click Here

low-fat chocolate-banana parfaits


prep time: 10 min. | total time: 1 hr 10 min. | makes 4 servings | carb choices: 2

prep time: 20 min. | total time: 3 hr 30 min. | makes 12 servings | carb choices: 1

36 you
Reduced
Fat NILLA Wafers, make it
what
need

3 Tbsp.
6 oz.
cup
1 cup
2 cups

cup

1
1 cup

finely crushed (about 1


cups)
margarine, melted
PHILADELPHIA Fat Free
Cream Cheese, softened
SPLENDA No Calorie
Sweetener, Granulated
thawed COOL WHIP
Sugar Free Whipped Topping
mixed fresh berries
(raspberries, blueberries,
sliced strawberries)
boiling water

pkg (0.3 oz.) JELL-O Lemon


Flavor Sugar Free Gelatin
ice cubes

MIX crumbs and margarine;


press into bottom of 9-inch
square pan.
BEAT cream cheese and
SPLENDA Granulated
Sweetener in large bowl with
mixer until well blended. Gently
stir in COOL WHIP; spread
over crust. Top with berries.
Refrigerate until ready to use.

1 you
pkg (1.4
oz.) JELL-O
what
need

BEAT
pudding
make
it mix and milk with whisk 2 min.

2 cups
2
cup

sPooN half the pudding evenly into 4 dessert


glasses. Cover with layers of banana slices and half
the COOL WHIP; top with remaining pudding and
remaining COOL WHIP.

Chocolate Fat Free


Sugar Free Instant Pudding
cold fat-free milk
bananas, sliced
thawed COOL WHIP LITE
Whipped Topping or
COOL WHIP Sugar Free
Whipped Topping, divided

REFRIGERATE at least 1 hour before serving.

ADD boiling water to gelatin


mix in medium bowl; stir 2 min.

until completely dissolved. Add


ice; stir until melted. Refrigerate
10 min. or until slightly
thickened; spoon over fruit.
Refrigerate 3 hours or until firm.
NUTRITION (per serving): 110 calories, 4.5g total fat, 1.5g saturated fat, 0mg cholesterol, 190mg
sodium, 15g carbohydrate, 1g dietary fiber, 7g sugars, 4g protein

26

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featured recipes
SPLENDA is a trademark of McNeil Nutritionals, LLC.
NUTRITION (per serving): 160 calories, 2g total fat, 2g saturated fat, 5mg cholesterol, 390mg sodium, 33g carbohydrate, 3g dietary fiber, 18g sugars, 5g protein

26

Want more yummy dessert dishes? Weve got everything from parfaits to pies (that fit into your meal plan) at GoodEatingGoodLiving.com 27

brands you love

smart choices made easy

Good eating with diabetes doesnt require special diabetic foods. Welcome to a world of choices from familiar brands!
KRAFT 2% Milk
Singles Reduced Fat
Pasteurized Prepared
Cheese Product
Serving size: 1 slice
Calories: 45
Carb choices: 0

PLANTERS NUTrition
Lightly Salted Mixed
Nuts (Heart Healthy Mix)
Serving size: 1 oz.
Calories: 170
Carb choices: 0

28

KRAFT 2% Milk Natural


Shredded Reduced Fat
Mild Cheddar Cheese
Serving size: cup
Calories: 80
Carb choices: 0

OREO 100 Calorie


Packs Thin Crisps Baked
Chocolate Wafer Snacks
Serving size: 1 package
Calories: 100
Carb choices: 1

BREAKSTONES 4-Pack
Low Fat Cottage Cheese
2% Milkfat
Serving size: 1 container
Calories: 90
Carb choices:

TRISCUIT Baked Whole


Wheat Crackers, Original
Serving size: 6 crackers
Calories: 120
Carb choices: 1

KRAFT Natural Cheese


Snacks Natural LowMoisture Part-Skim
Mozzarella String Cheese
Serving size: 1 stick
Calories: 80
Carb choices: 0

SNACKWELLS Cookie
Cakes Fat Free Devils Food
Serving size: 1 cookie
Calories: 50
Carb choices: 1

KRAFT makes good eating even easier by bringing you great money-saving coupons each month in your e-newsletter. Not a member yet? Sign up FREE at GoodEatingGoodLiving.com 29

brands you love


Not a member yet?
CRYSTAL LIGHT Drink
Mix, Assorted Flavors,
prepared
Serving size: packet
(makes 8 fl oz.)
Calories: 5
Carb choices: 0

KOOL-AID Sugar Free


Low Calorie Soft Drink
Mix, Cherry / Grape /
Tropical Punch
Serving size: 1/8 stick
(makes 8 fl oz.)
Calories: 5
Carb choices: 0

JELL-O Sugar Free


Low Calorie Gelatin Dessert
Serving size: cup
Calories: 10
Carb choices: 0

Mousse Temptations by
JELL-O Chocolate Indulgence
Sugar Free Snacks
Serving size: 1 snack
Calories: 60
Carb choices:

OSCAR MAYER Deli Fresh


Oven Roasted Turkey Breast
Serving size: 6 slices
Calories: 45
Carb choices: 0

OSCAR MAYER LOUIS RICH


Turkey Bacon
Serving size: 1 slice, cooked
Calories: 35
Carb choices: 0

30

MAXWELL HOUSE
Ground Coffee
Serving size: 6 fl oz.
Calories: 0
Carb choices: 0

COOL WHIP Sugar Free


Whipped Topping
Serving size: 2 Tbsp.
Calories: 20
Carb choices: 0

Sign up FREE at
GoodEatingGoodLiving.com

KRAFT Light Balsamic


Vinaigrette Dressing
Serving size: 2 Tbsp.
Calories: 25
Carb choices: 0

BOCA Meatless All


American Flame Grilled
Soy Protein Burger
Serving size: 1 burger
Calories: 120
Carb choices:

Want more information about products that make better-for-you eating easy? Visit the brand section of our website at GoodEatingGoodLiving.com

31

what Ive learned about

living well
Youre not alone!
Tap in to our community to see how others living
with diabetes are taking charge of their health.
helpful to know that this wasnt
anIt was
all-or-nothing situation.
Sam Gillespie
Read more about how Sam enjoys delicious variety
including foods hes always loved.

Debora Williams always


has a backup plan.
Read more about how she eats well even on busy
days (and discover her favorite on-the-go snack).

can never have too much information


orYou
too much support for living with diabetes.
Kathleen Hinschberger
Read more about what shes learned and find
new ideasfrom food to fitnessby keeping up
with Good Eating, Good Living.

Want more inspiration from people living well with


diabetes? See the stories (and share your own!) at
GoodEatingGoodLiving.com