The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

broiler. In a small bowl, combine the lemon juice, parsley, tarragon, and mustard. Pour the oil into a small broiler-proof baking dish and place the fish in the dish. Pour the lemon juice mixture over the fish; broil for about 4 minutes. Check the fish, spoon juice over fish, and broil for another 4–6 minutes, until the fish flakes easily when tested with a fork.

      Exchanges/Choices 3 Lean Meat • 1/2 Fat

      Calories 165 • Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 65 mg Sodium 80 mg Total Carbohydrate 1 g • Dietary Fiber 0 g • Sugars 0 g Protein 22 g

Sauerkraut Salad

      Serves 4 • Serving size: 1/4 recipe

      1/3 cup vinegar

      1/2 cup Splenda

      1/2 cup diced celery

      1/2 cup diced bell pepper

      1/2 cup diced onion

      1 1/2 cups sauerkraut, drained

      Pour the vinegar over the Splenda in a saucepan and heat. Pour this mixture over the celery, peppers, and onion and then let cool. Add this mixture to the sauerkraut; toss together. Cover and chill for 3 hours before serving.

      Exchanges/Choices 2 Vegetable

      Calories 40 • Calories from Fat 0 Total Fat 0.0 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 365 mg Total Carbohydrate 10 g • Dietary Fiber 3 g • Sugars 5 g Protein 1 g

      RECIPES WINTER WEEK 3—Thursday

Banana Bran Muffin

      Serves 8 • Serving size: 1 muffin

      2/3 cup bran cereal

      2/3 cup plain fat-free yogurt

      5/8 cup whole-wheat flour

      5 Tbsp Splenda

      1 tsp ground cinnamon

      1/2 tsp baking soda

      3/16 tsp ground nutmeg

      2 cups bananas, mashed

      1/4 cup unsweetened applesauce

      1/2 cup egg substitute, beaten

      1. Preheat oven to 375°F. Place paper liners in muffin pan cups.

      2. In a medium bowl, mix cereal and yogurt. Let stand for 5 minutes or until cereal is softened and breaks up.

      3. Meanwhile, in a small bowl, combine the flour, Splenda, cinnamon, baking soda, and nutmeg; set aside.

      4. Stir banana, applesauce, and egg substitute into cereal mixture. Stir in flour mixture until moistened. Fill muffin cups to about 2/3 full. Bake for 20–25 minutes or until muffins are lightly browned on top. Remove from pan and let cool on a wire rack before serving.

      Exchanges/Choices 1 Starch • 1 Fruit

      Calories 120 • Calories from Fat 5 Total Fat 0.5 g • Saturated Fat 0.2 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 135 mg Total Carbohydrate 27 g • Dietary Fiber 5 g • Sugars 11 g Protein 5 g

Dilled Cucumber Salad

      Serves 4 • Serving size: 1/4 recipe

      1/4 cup fat-free sour cream

      1 Tbsp canola mayonnaise

      1/4 cup plain fat-free yogurt

      1 1/2 Tbsp lime juice

      1 1/2 Tbsp dill weed

       Black pepper, to taste

      1 1/2 medium cucumber

      In a bowl, whisk together sour cream, mayonnaise, yogurt, lime juice, dill, and pepper. Peel the cucumbers and cut crosswise into 1/8-inch-thick slices. Stir them into the dressing. Serve chilled.

      Exchanges/Choices 1 Vegetable

      Calories 40 • Calories from Fat 15 Total Fat 1.5 g • Saturated Fat 0.0 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 45 mg Total Carbohydrate 4 g • Dietary Fiber 1 g • Sugars 3 g Protein 2 g

Chicken with Artichoke Hearts

      Serves 4 • Serving size: 1/4 recipe

      1 lb boneless, skinless chicken breasts (trimmed of visible fat)

      2 Tbsp Smart Balance margarine

      2 Tbsp whole-wheat flour

      1 Tbsp lemon juice

      1 Tbsp sodium-free chicken bouillon

      1 cup water

      1 cup fat-free sour cream

      1 (14-oz) can artichoke hearts, drained

      2 cups cooked brown rice

      Brown chicken on both sides and then set aside. Melt margarine; add flour, lemon juice, bouillon, water, and sour cream. Mix well and stir over medium heat until sauce thickens. Put chicken and artichokes in a baking dish. Pour sauce over chicken and artichokes. Bake at 350°F for 1 hour. Serve with sauce over rice.

      Exchanges/Choices 2 Starch • 1 Vegetable • 4 Lean Meat

      Calories 365 • Calories from Fat 80 Total Fat 9.0 g • Saturated Fat 2.2 g • Trans Fat 0.0 g Cholesterol 70 mg Sodium 320 mg Total Carbohydrate 33 g • Dietary Fiber 3 g • Sugars 4 g Protein 33 g

Green Bean Casserole

      Serves 4 • Serving size: 1/4 recipe

      2 Tbsp Smart Balance Light margarine

      2 Tbsp whole-wheat flour

      1/4 tsp Splenda

      1 tsp grated onion

      3/4 cup fat-free sour cream

      16 oz frozen French-style green beans, cooked

      1/2 cup fat-free shredded cheddar cheese

      1/4 cup cornflake crumbs

      Melt 1 Tbsp margarine in a skillet and add flour. Cook gently; remove from heat. Stir in Splenda, grated onion, and sour cream; then fold in the green beans. Place in a casserole dish, cover with cheese. Mix cornflake crumbs with the remaining 1 Tbsp margarine; add to casserole dish. Bake at 350°F until hot and bubbly.

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

      Calories 140 • Calories from Fat 25 Total Fat 3.0 g • Saturated Fat 0.8 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 255 mg Total Carbohydrate 16 g • Dietary Fiber 4 g • Sugars 5 g Protein 10 g

      RECIPES WINTER WEEK 3—Friday

Whole-Wheat Blueberry Muffins

      Serves 12 • Serving size: 1 muffin

      1 cup whole-wheat flour

      5 1/2 Tbsp Splenda

      1 tsp baking powder

      6 Tbsp nonfat milk

      3