Exchanges/Choices 1/2 Carbohydrate • 2 Fat
Calories 125 Calories from Fat 90 Total Fat 10.0g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 0mg Sodium 70mg Potassium 205mg Total Carbohydrate 7g Dietary Fiber 2g Sugars 3g Protein 2g Phosphorus 45mg
Chef’s Tip
Sweet, crunchy walnuts add great texture to this dish.
Makes: 6 servingsServing Size: 1/2 cupPrep Time: 25 minutes
8 ounces uncooked whole-wheat elbow macaroni
2 tsp trans-fat-free margarine
2 Tbsp all-purpose flour
1 1/2 cups fat-free milk
1 1/4 cups 75% reduced-fat shredded cheddar cheese (reserve 2 Tbsp)
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1/4 tsp hot pepper sauce
nonstick cooking spray
1 Preheat oven to 350°F. Cook macaroni according to directions on box, omitting salt. Drain.
2 In a small nonstick skillet, heat trans-fat-free margarine over medium heat. Stir in flour and cook for 4–5 minutes to create a roux.
3 In a small saucepan, add milk and bring to a boil; whisk in roux. Reduce to a simmer for 7 minutes.
4 Add cheese (except reserved 2 Tbsp) to pan and whisk while simmering 2 more minutes. Add salt, pepper, and hot pepper sauce.
5 In a large bowl, combine noodles and cheese sauce and mix well.
6 Coat an 8-inch glass baking dish with cooking spray. Spread macaroni mixture in dish. Sprinkle remaining cheese over the top.
7 Bake for 15 minutes.
Exchanges/Choices 2 Starch • 1 Lean Meat
1/2 Fat
Calories 220 Calories from Fat 30 Total Fat 3.5g Saturated Fat 1.7g Trans Fat 0.0g Cholesterol 10mg Sodium 205mg Potassium 175mg Total Carbohydrate 33g Dietary Fiber 3g Sugars 4g Protein 15g Phosphorus 270mg
Dietitian’s Tip
Increase your veggie intake by mixing in cooked broccoli with this dish.
Makes: 6 servingsServing Size: 1 stuffed pepperPrep Time: 20 minutes
1/2 cup uncooked quinoa
6 medium green bell peppers
1 pound 95% lean ground beef
1 small onion, chopped
2 14.5-ounce cans no-salt-added diced tomatoes
2 garlic cloves, minced
1/4 tsp ground black pepper
1 Preheat oven to 350°F. Cook quinoa according to package directions, omitting salt.
2 Fill a large saucepan with water and bring to a boil. Cut the tops off the green peppers and remove the seeds and membranes. Place the peppers in the boiling water and boil for 5 minutes. Remove and drain.
3 In a large skillet, brown ground beef and onion. Drain fat.
4 Add the quinoa and diced tomatoes to the skillet with ground beef and mix well. Add garlic and black pepper.
5 Place peppers right side up in a large baking dish. Fill peppers with beef and quinoa mixture. Bake, covered, for 30 minutes.
Exchanges/Choices 1/2 Starch • 3 Vegetable • 2 Lean Meat
Calories 215 Calories from Fat 45 Total Fat 5.0g Saturated Fat 2.0g Trans Fat 0.1g Cholesterol 45mg Sodium 105mg Potassium 865mg Total Carbohydrate 24g Dietary Fiber 6g Sugars 9g Protein 20g Phosphorus 270mg
Dietitian’s Tip
Quinoa provides the highest protein content of any grain and is gluten free!
January
Week 4
Day 1
Ham and White Bean Soup Quick Creamy Cornbread
Day 2
Day 3
Day 4
Tuna with Tomatoes and Olives Roasted Asparagus
Day 5
Dessert of the Month
January Week 4
Grocery List
Fresh Produce
Asparagus—1 1/2 pounds
Bananas, very ripe—4
Garlic—1 head
Lettuce, shredded—1 cup
Onions, yellow or white—2
Oregano—1 small bunch
Parsley—1 bunch
Tomato, large—1
Meat, Poultry, & Fish
Beef, ground, 95% lean—3/4 pound
Ham, reduced-sodium—1/2 cup
Tuna steaks, 4 ounces each—4
Turkey, ground, 93% lean—3/4 pound
Grains, Bread, & Pasta
Lasagna noodles, whole-wheat, no-boil—12
Oats, old-fashioned—small container
Shells, medium, whole-wheat—5 ounces
Tortillas, whole-wheat, low-carb (10 grams carb and more than 4 grams fiber)—8
Dairy & Cheese
Buttermilk, low-fat—1/4 cup
Cheese, cheddar, 75% reduced-fat—1 small bag
Cheese, mozzarella, part-skim, shredded—small bag
Cheese, Parmesan—1 wedge
Cheese, ricotta, fat-free—15 ounces
Eggs
Canned Goods & Sauces
Beans, Great Northern, 16-ounce cans—2
Broth,