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Simple brunch
Asparagus with Goat Cheese
Servings

4 (46 spears each) carb. per serving 4g

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

grams carb.

per Serving: 35cal., 2gtotalfat (1gsat.fat), 2mgchol., 87mgsodium, 4gcarb., 2gfiber, 3gpro. Exchanges: 1vegetable, 0.5fat. 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 8teaspoon 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

Servings

10 (1 2 cup each) carb. per serving15g

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

15
grams carb.
per Serving: 70cal., 0gfat, 0mgchol., 0mgsodium, 15gcarb., 2gfiber, 1gpro. Exchanges: 1fruit. 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.

Page 2 of 10

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Eating breakfast can help burn more calories throughout the rest of the day. Eggs, casseroles, pancakesyoull get it all online. DiabeticLivingOnline.com/breakfast
Servings
1 6 (1 3 cups each)

Cheesy Mushroom Casserole

carb. per serving 23g

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, chopped 2 cloves garlic, minced 4 egg whites and 2 eggs, lightly beaten

23
grams carb.
per Serving: 235cal., 10gtotalfat (2gsat.fat), 81mgchol., 571mgsodium, 23gcarb., 2gfiber, 17gpro. Exchanges: 0.5vegetable, 1.5starch, 1.5medium-fat meat. Carb choices:1.5.

1. Preheat oven to 350F. Coat a 2-quart baking dish with nonstick cooking spray. In a saucepan, bring 3 cups water to boiling. Gradually stir in grits. Cook and stir over low heat 5 to 7 minutes. Stir in 1 4 cup of the cheese and 1 8 teaspoon salt. Spread in prepared dish. 2. Coat a large nonstick skillet with cooking spray. Add mushrooms and 1 4 teaspoon black pepper. Cook over medium heat 5 minutes, stirring occasionally. Add prosciutto and garlic. Cook 1 minute; cool slightly. Add egg whites and eggs to mushroom mixture. Spread over grits. Sprinkle with remaining cheese. Bake 25 to 30 minutes or until center is set.

Tomato-Broccoli Frittata

Servings

4 (1 4 frittata each) carb. per serving7g

6 14 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, quartered

grams carb.

per Serving: 134cal., 6gtotalfat (2gsat.fat), 161mgchol., 416mgsodium, 7gcarb., 2gfiber, 14gpro. Exchanges: 1vegetable, 2lean meat. Carb choices:0.5.

1. Preheat broiler. Whisk together egg whites, eggs, 1 4 teaspoon salt, and 1 4 teaspoon black pepper. Stir in cheese; set aside. 2. In a large broilerproof skillet, cook broccoli and shallots in hot oil over medium heat 8 to 10 minutes. Pour egg mixture over broccoli mixture. Cook over medium-low heat. As mixture sets, run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking until mixture is almost set. Arrange tomatoes on top of egg mixture. 3. Broil 5 inches from heat 5 minutes or until center is set. Let stand 5 minutes before serving.

Page 3 of 10

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Simple sandwiches
Tofu and Veggie Pockets
Servings

6 (1 pocket each)  carb. per serving 23g

2 of a 16- to 18-ounce package extra-firm water-pack tofu (fresh bean curd) 1 small zucchini, thinly sliced 1 medium onion, halved and thinly sliced 1 red or yellow sweet pepper, cut into strips 1 tablespoon olive oil 3 large whole wheat pita bread rounds, halved 2 tablespoons bottled light balsamic vinaigrette 1 3 cup shredded mozzarella-flavor soy cheese
1

23
grams carb.
per Serving: 189cal., 7gtotalfat (1gsat.fat), 0mgchol., 433mgsodium, 23gcarb., 4gfiber, 9gpro. Exchanges: 1vegetable, 1starch, 0.5medium-fat meat, 1fat. Carb choices:1.5.

1. Preheat oven to 450F. Drain tofu; pat dry with paper towels. Cut tofu into 1 4-inch-thick slices, then cut into 1 2 -inch strips. Toss together tofu, vegetables, oil, 1 4 teaspoon salt, and 1 4 teaspoon black pepper. 2. Lightly coat a 15101-inch baking pan with nonstick cooking spray; add tofu mixture. Roast 10 minutes or until vegetables are tender, stirring once. Divide mixture among pitas. Stand pitas in a square baking dish. Drizzle with vinaigrette; top with cheese. Bake 1 minute or until cheese is melted.

Chicken Focaccia Sandwiches

Servings

6 (1 wedge each)  carb. per serving 27g

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, drained and cut into strips (about 12 cup)

27
grams carb.
per Serving: 246cal., 7gtotalfat (1gsat.fat), 49mgchol., 335mgsodium, 27gcarb., 0gfiber, 20gpro. Exchanges: 2starch, 2lean meat. Carb choices:2.

1. If using focaccia bread, use a long serrated knife to split bread in half horizontally. Spread cut sides of bread halves with mayonnaise. Layer basil leaves, chicken, and peppers between bread halves. Cut into six wedges. *Test Kitchen Tip: If using the whole grain bread, toast bread and spread mayonnaise on one side of each bread slice. Assemble sandwiches between the spread sides of the bread slices.

Page 4 of 10

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Find complete dinner menu options that fit most diabetes meal plans, with recipes and nutrition information included! DiabeticLivingOnline.com/menus
Servings

Tomato Stack

1 

carb. per serving 16g

2 2 1 1 1 1

of a whole wheat English muffin, toasted thin slices tomato ounce fresh mozzarella, cut into 2 slices teaspoon snipped fresh basil teaspoon olive oil grape tomato or cherry tomato, halved (optional)

16
grams carb.
per Serving: 203cal., 12gtotalfat (4gsat.fat), 22mgchol., 531mgsodium, 16gcarb., 3gfiber, 10gpro. Exchanges: 0.5vegetable, 1starch, 1medium-fat meat, 1fat. Carb choices:1.

1. On English muffin half, layer a tomato slice, a mozzarella slice, and half of the basil. Repeat layers. In a small bowl, combine olive oil, dash salt, and dash black pepper. Drizzle over top. If desired, top with the grape tomato or cherry tomato.

Beef and Cabbage Wraps

Servings

4 (1 wrap each)

carb. per serving 33g

4 8-inch whole wheat or regular flour tortillas 12 ounces lean ground beef 12 cup chopped onion 2 cups packaged shredded cabbage with carrot (coleslaw mix) 1 cup frozen whole kernel corn 14 cup bottled barbecue sauce
1. Preheat oven to 350F. Wrap tortillas tightly in foil. Place in oven 10 minutes or until heated. 2. Meanwhile, in a large skillet, cook meat and onion until meat is browned. Drain off fat. Stir coleslaw mix and corn into meat mixture in skillet. Cover and cook 4minutes or until vegetables are tender, stirring once. Stir in barbecue sauce. Cook and stir until heated through. 3. To serve, spoon about 1 3 cup of the filling below center of each tortilla. Roll up from bottom. If desired, serve with additional barbecue sauce.

33
grams carb.
per Serving: 356cal., 12gtotalfat (5gsat.fat), 55mgchol., 561mgsodium, 33gcarb., 12gfiber, 27gpro. Exchanges: 0.5vegetable, 2starch, 3lean meat, 1fat. Carb choices:2.

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Simple salads
Lemon-Broccoli Salad
Servings

8 (1 2 cup each) carb. per serving 8g 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.

per Serving: 59cal., 3gtotalfat (0gsat.fat), 2mgchol., 54mgsodium, 8gcarb., 2gfiber, 2gpro. Exchanges: 0.5vegetable, 0.5fat. Carb choices:0.5.

1. In a large bowl, stir together mayonnaise, soy yogurt, lemon peel, lemon juice, and ginger. Add broccoli, red onion, and cranberries. Toss to coat. Cover and chill 1 to 24 hours. Just before serving, sprinkle with soy nuts.

Mandarin Orange Salad

Servings

6 (1 cup each) 10g Start to Finish 20 minutes

carb. per serving

10
grams carb.
per Serving: 89cal., 5gtotalfat (1gsat.fat), 0mgchol., 10mgsodium, 10gcarb., 2gfiber, 2gpro. Exchanges: 1vegetable, 0.5fruit, 0.5fat. Carb choices:0.5.

1 tablespoon red wine vinegar 1 tablespoon orange juice 1 tablespoon olive, canola, or canola-soybean blend oil 1 teaspoon sugar 1 4 teaspoon dry mustard 6 cups mixed greens (such as baby spinach, pea fronds, Bibb lettuce, and/or escarole) 1 10.5-ounce can mandarin orange sections (juice pack), drained 1 2 cup fresh raspberries 1 4 cup sliced almonds, lightly toasted

1. In a screw-top jar, combine vinegar, orange juice, oil, sugar, and mustard. Cover and shake well. 2. Place greens in a large bowl. Pour dressing over salad. Toss gently to coat. Arrange orange sections and raspberries over greens. Sprinkle with almonds.

Page 6 of 10

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The crux of any healthy dietthe saladsheds its bland reputation in these flavor- and texture-packed recipes. DiabeticLivingOnline.com/salads
Servings

Triple-Green Bean Salad

4 (1 cup each) 8g Cook 5 minutes Stand 30 minutes

carb. per serving

grams carb.

per Serving: 96cal., 7gtotalfat (1gsat.fat), 0mgchol., 134mgsodium, 8gcarb., 4gfiber, 2gpro. Exchanges: 1.5vegetable, 1.5fat. Carb choices:0.5.

12 ounces fresh green beans, ends trimmed 13 cup fresh parsley, coarsely chopped 4 green onions, sliced (green tops only) 2 stalks celery, cut into 12-inch slices 2 tablespoons olive oil 2 tablespoons lime juice 14 teaspoon smoked sea salt, sea salt, or salt 1 1. In a 1 2 -quart microwave-safe casserole, combine beans and 2 tablespoons water. Cover; microwave on 100% power (high) 5 to 7 minutes or just until tender, stirring once after 3 minutes. Drain; rinse with cold water and drain again. Transfer beans to a serving dish. Toss with parsley, green onion tops, celery, oil, and lime juice. Cover; let stand 30minutes. Sprinkle with salt just before serving. If desired, squeeze a lime wedge over each serving.

Asian Coleslaw

Servings

6 (2 3 cup each) carb. per serving 9g 4 cups packaged shredded cabbage with carrot (coleslaw mix) 1 medium yellow, orange, red, or green sweet pepper, thinly sliced (1 cup) 2 green onions, thinly sliced (14 cup) 1 4 cup snipped fresh cilantro 1 2 cup bottled low-fat sesame-ginger salad dressing

grams carb.

1. In a large bowl, combine coleslaw mix, sweet pepper, green onions, and cilantro. Pour dressing over cabbage mixture. Toss lightly to coat. Serve immediately or cover and chill up to 24 hours.

per Serving: 68cal., 3gtotalfat (1gsat.fat), 0mgchol., 207mgsodium, 9gcarb., 1gfiber, 1gpro. Exchanges: 1.5vegetable, 0.5fat. Carb choices:0.5.

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Quick snacks
Pineapple Sundae
Servings

1  20g 5 minutes

carb. per serving Start to Finish

1 4-ounce container pineapple tidbits (juice pack), drained* 2 tablespoons vanilla yogurt sweetened with artificial sweetener 1 teaspoon dry-roasted sunflower kernels or chopped dry-roasted pistachio nuts

20
grams carb.
per Serving: 96cal., 1gtotalfat (0gsat.fat), 1mgchol., 17mgsodium, 20gcarb., 1gfiber, 2gpro. Exchanges: 1.5fruit. Carb choices:1.

1. Spoon pineapple tidbits into a small bowl. Top with vanilla yogurt. Sprinkle with sunflower kernels or pistachio nuts. *Test Kitchen Tip: To easily drain the fruit, pull the plastic top back slightly and use it to hold the fruit in the cup as you drain.

Mini Nacho Cups

Servings1 carb. per serving Start to Finish

15g 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.
per Serving: 132cal., 6gtotalfat (2gsat.fat), 5mgchol., 229mgsodium, 15gcarb., 4gfiber, 5gpro. Exchanges: 1starch, 1fat. Carb choices:1.

1. Place tortilla chips on a plate. Spoon avocado dip into chips. In a small bowl, toss together cherry tomatoes, cheddar cheese, and green onion. Divide mixture among chips.

Page 8 of 10

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Eat a fiber-filled and nutrient-rich snack to curb your appetite before the next meal. Get 17 low-carb snack ideas here: DiabeticLivingOnline.com/snacks
Servings

Chicken and Peach Bites

1 9g 10 minutes

carb. per serving Start to Finish

1 tablespoon canned chunk chicken breast, drained 1 2 fresh peach, pitted 1 2 teaspoon white balsamic vinegar 1 teaspoon sliced almonds, toasted and chopped

grams carb.

1. Spoon chicken into the center of the peach half. Drizzle with balsamic vinegar and sprinkle with almonds.

per Serving: 61cal., 1gtotalfat (0gsat.fat), 9mgchol., 101mgsodium, 9gcarb., 1gfiber, 4gpro. Exchanges: 0.5fruit, 0.5lean meat. Carb choices:0.5.

Banana Pudding Snack

Servings

1  26g 10 minutes

carb. per serving Start to Finish

1 3.75-ounce cup ready-to-eat sugar-free vanilla pudding 6 thin slices banana 2 reduced-fat vanilla wafers, crushed 1 tablespoon frozen sugar-free or light whipped dessert topping, thawed (optional)

26
grams carb.
per Serving: 122cal., 2gtotalfat (1gsat.fat), 4mgchol., 215mgsodium, 26gcarb., 1gfiber, 2gpro. Exchanges: 0.5fruit, 1 carb. Carb choices:2.

1. Spoon pudding into a small bowl. Top with banana and vanilla wafers. If desired, top with whipped dessert topping.

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Easy endings
Grown-Up Smores
Servings carb. per serving

6 (1 topped cracker each) 16g

6 graham cracker squares 1 1.45-ounce bar dark chocolate, divided into 6 portions 1 teaspoon finely shredded orange peel 1 teaspoon snipped fresh rosemary 6 large marshmallows 6 fresh raspberries

16
grams carb.
per Serving: 91cal., 3gtotalfat (1gsat.fat), 0mgchol., 57mgsodium, 16gcarb., 1gfiber, 1gpro. Exchanges: 1carb., 0.5fat. Carb choices:1.

1. Top each graham cracker square with a chocolate portion. In a small bowl, combine orange peel and rosemary. Lightly coat a long metal skewer with nonstick cooking spray. Thread marshmallows onto skewer, leaving a 1 2 -inch space between each. 2. To grill, hold marshmallow skewer just above grill rack directly over medium heat 2 minutes or until lightly toasted, turning occasionally. 3. Push a marshmallow onto each chocolate-topped graham cracker. Sprinkle with orange peel mixture and top each with a raspberry.

Red, White, and Blue Parfaits

Servings

1 6 (about 1 2 cups each) carb. per serving 21g

1 cup vanilla low-fat yogurt 4 teaspoon almond extract or 12 teaspoon vanilla 1 2 of an 8-ounce container frozen light whipped dessert topping, thawed 3 cups fresh raspberries and/or cut-up fresh strawberries 3 cups fresh blueberries
1

21
grams carb.
per Serving: 129cal., 3gtotalfat (2gsat.fat),

1. In a large bowl, stir together yogurt and almond extract. Fold in dessert topping. 2. In six 12-ounce glasses or dessert dishes, alternate layers of berries with layers of yogurt mixture.

2mgchol., 26mgsodium, 21gcarb., 8gfiber, 3gpro. Exchanges: 1fruit, 0.5carb., 0.5fat. Carb choices:1.

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If you have more time to spend in your kitchen, use it to prepare (and indulge in) a decadent, mouthwatering chocolate dessert. DiabeticLivingOnline.com/chocolate
Servings

Mini Berry-Chocolate Tarts

carb. per serving

5 (3 shells each) 19g

1 1.9-ounce package baked miniature phyllo dough shells (15 shells) 3 ounces milk chocolate or dark chocolate, melted 15 fresh raspberries 2 tablespoons slivered almonds, toasted if desired
1. Place phyllo dough shells on a serving platter. Spoon melted chocolate into shells. Top chocolate in each shell with a raspberry and some of the almonds.

19
grams carb.
per Serving: 175cal., 9gtotalfat (4gsat.fat), 4mgchol., 43mgsodium, 19gcarb., 2gfiber, 3gpro. Exchanges: 1carb., 2fat. Carb choices:1.

Stuffed Baby Watermelon

Servings

1 6 (1 3 cups each) carb. per serving 19g

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, halved

19
grams carb.
per Serving: 75cal., 0gfat, 0mgchol., 2mgsodium, 19gcarb., 1gfiber, 1gpro. Exchanges: 1fruit. Carb choices:1.

1. In a large bowl, combine lime peel, lime juice, and honey; set aside. 2. Cut baby watermelon in half crosswise; using a melon baller, scoop out flesh. Add watermelon balls to lime juice mixture. Add chopped peach and grapes; toss gently to coat. If desired, spoon fruit mixture into watermelon halves and garnish with lime peel strips.