Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Chili Chili Mac Pecan Chicken and Spaghetti Squash Hearty Lentil Soup and Cucumber Onion Salad Week 3 Turkey and Wild Rice Soup and Spinach Salad with Mushrooms Sweet and Sour Pork Chicken Breasts with Raspberry Balsamic Glaze and Candied Walnut Salad Creamy Macaroni and Cheese Stuffed Peppers Week 4 Ham and White Bean Soup and Quick Creamy Cornbread Quick Tacos Spinach Pasta Shells Tuna with Tomatoes and Olives and Roasted Asparagus Turkey Lasagna Dessert of the Month Banana Chocolate Chip Bread

      January

      Week 1

      Day 1

       Sloppy Joes Corn Salad

      Day 2

       Spinach and Mushroom Pizza

      Day 3

       Tangy Apricot-Glazed Pork Tenderloin Lucky Black-Eyed Peas

      Day 4

       Peanut-Crusted Cod

      Day 5

       Tortellini Soup

      January Week 1

      Grocery List

      Fresh Produce

      Basil—1 small bunch

      Bell peppers, green—3

      Bell pepper, red—1

      Cucumber, medium—1

      Garlic—1 head

      Mushrooms, sliced—1 pint

      Onion, red—1 small

      Onion, yellow or white—1

      Salad greens/mix—8 cups

      Spinach—1 large bunch

      Tomato, medium—1

      Meat, Poultry, & Fish

      Beef, ground, 95% lean—1 pound

      Cod fillets, 4 ounces each—4

      Pork tenderloin—1

      Turkey sausage, Italian, lean or reduced-fat—1 package

      Grains, Bread, & Pasta

      Hamburger buns, whole-wheat—6

      Pizza crust, 12-inch, whole-wheat, prepackaged—1

      Tortellini, cheese, whole-wheat—1 package

      Dairy & Cheese

      Eggs

      Mozzarella cheese, part-skim, shredded—1/3 cup

      Trans-fat-free margarine

      Canned Goods & Sauces

      Black-eyed peas, 15.5-ounce cans—2

      Chicken broth, fat-free, low-sodium, 14.5-ounce cans—3

      Preserves, apricot, sugar-free—1 jar

      Tomato sauce, 8-ounce can—1

      Tomatoes, diced, no-salt-added, 15-ounce cans—2

      Frozen Foods

      Corn—1 bag

      Staples, Seasonings, & Baking Needs

      Basil

      Cayenne pepper

      Crushed red pepper flakes

      Flour, all-purpose

      Ground black pepper

      Mustard, yellow

      Nonstick cooking spray

      Olive oil

      Oregano

      Sage

      Salt

      Thyme

      Vinegar, apple cider

      Vinegar, balsamic

      Worcestershire sauce

      Miscellaneous

      Peanuts, unsalted—small jar

      Wine, red

Sloppy Joes

       Makes: 6 servingsServing Size: 1 Sloppy JoePrep Time: 5 minutes

      1 pound 95% lean ground beef

      1/2 cup diced onions

      2 garlic cloves, minced

      1 8-ounce can tomato sauce

      1/2 cup water

      1 cup no-salt-added diced tomatoes (fresh or canned; if canned, drain juice)

      1 Tbsp yellow mustard

      2 Tbsp Worcestershire sauce

      1/4 tsp salt (optional)

      1/2 tsp ground black pepper

      6 whole-wheat hamburger buns

      1 In a large skillet, cook ground beef over medium-high heat for about 5 minutes. Drain fat.

      2 Add onions and cook 3 minutes or until onions begin to turn clear. Add garlic and cook 1 more minute.

      3 Add remaining ingredients except buns and simmer for 10 minutes.

      4 Serve on whole-wheat buns.

      Exchanges/Choices 1 1/2 Starch • 1 Vegetable • 2 Lean Meat •1/2 Fat

      Calories