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welcome! “What can I eat?” is the most common question we get from Diabetic Living® readers. When you’re ﬁrst diagnosed with diabetes or prediabetes, it is overwhelming to say the least. All you can think about is what is safe to eat. Are carbs totally off-limits? What the heck is a carb anyway? Will I ever get to eat fried chicken again? These are all totally normal questions, and we answer all of them (and more!) with this publication. And yes, you can eat fried chicken (turn to page 45). Diabetes is a 24/7 challenge. But with Eat to Beat Diabetes™, we make one thing easy: the food. From breakfast and snacks to lunch and dinner—and even dessert—we have you covered with nutritious recipes to fuel your body and help you stay on track. From the editors of Diabetic Living

EATto BEAT ª

DIABETIC LIVING SPECIALS

ADVERTISING

EDITORIAL Senior Associate Editor CAITLYN DIIMIG, RD Contributing Copy Editor CARRIE TRUESDELL Proofreader ERIKA BJORKLUND Contributing Proofreader NANCY DIETZ Administrative Assistant RENEE IREY

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DIABETIC LIVING® MAGAZINE Editorial Director JESSIE PRICE Executive Editor LAUREN LASTOWKA Creative Director JAMES VAN FLETEREN Associate Editor MICAELA YOUNG, M.S. Managing Editor WENDY S. RUOPP, M.S.

MARKETING Group Marketing Director KRISTEN STUCCHIO-SUAREZ Associate Marketing Director LAUREN FONTANA Associate Marketing Manager RENEE KIM Design Director ALYSSA DAINACK Art Director SARAH FERRETTI Group Senior Manager—Events and Partnerships MELISSA MCINERNEY Promotion Coordinator JAMIE GROPPER ADVERTISING OPERATIONS 1716 Locust St., Des Moines, IA 50309-3023 Associate Production Director PATRICK MCGOWAN Production Manager DEBBIE REYNOLDS CIRCULATION Consumer Marketing Manager ED LICHINSKY INTERACTIVE & LICENSING Senior Director, Health & Wellness Content Licensing RENÉE LAUBER Associate Director, Health & Wellness Content Licensing CARRIE CRESENZI Content Director, Custom Publishing & Licensing NICCI MICCO, M.S. Director of Business Development DAVID GRAY Director, Food Content Licensing GRACE WHITNEY Senior Content Licensing Account Manager PAULA B. JOSLIN Web Application Developer MICAH MUTRUX Front-End Developer BRIAN CLIFFORD Software Developer ETHAN ELDRIDGE UI/UX Designer NAT WOODARD FINANCIAL ADMINISTRATION Associate Business Director JENNA BATES Business Managers LISA CARLSON, MARISSA CLARK Product Sales TAMI PERKINS

All content in Eat to Beat Diabetes™, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a speciﬁc diagnosis or treatment plan for any individual situation. Use of this magazine and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Vice President and Group Publisher SCOTT MORTIMER Executive Account Director DOUG STARK Vice President, Group Editorial Director STEPHEN ORR Director, Editorial Operations & Finance GREG KAYKO

For syndication requests, international licensing requests, or reuse and reprint permission, email syndication@meredith.com.

ADVISORY BOARD Nicole M. Bereolos, Ph.D., M.P.H., CDE Clinical psychologist and certiﬁed diabetes educator; DrBereolos.com J. Michael Gonzalez-Campoy, M.D., Ph.D., FACE Medical director and CEO, Minnesota Center for Obesity, Metabolism and Endocrinology Sharonne N. Hayes, M.D., FACC, FAHA Cardiologist and founder, Women’s Heart Clinic at Mayo Clinic

Manny Hernandez Co-founder, tuDiabetes.org; senior vice president of culture and learning, Livongo Health

Leah Sarris, RD, LDN Director of education and training, New Orleans Culinary & Hospitality Institute

Marty Irons, RPh, CDE Community pharmacist, author, veteran

Evan Sisson, Pharm.D., M.S.H.A., BCACP, CDE, FAADE Associate professor, Virginia Commonwealth University School of Pharmacy

Michael Lynch, M.S., RDN, RCEP, CDE, CHWC Founder, registered dietitian, and exercise physiologist, NutritionwithHeart.org Robert Powell, Ph.D., CDE, CEP, CSCS Assistant professor of exercise science and director, Diabetes Exercise Center, Marshall University

Toby Smithson, M.S., RDN, LD, CDE Founder, DiabetesEveryDay.com; author, Diabetes Meal Planning & Nutrition for Dummies John Zrebiec, M.S.W., CDE Lecturer in psychiatry, Harvard Medical School

EMAIL DiabeticLiving.Specials@ meredith.com WRITE Editor of Diabetic Living, Meredith Corp. 1716 Locust St., Des Moines, IA 50309-3023 SUBSCRIPTION HELP DiabeticLivingOnline.com/MyAccount dlvcustserv@cdsfulﬁllment.com 866-261-6866 GET CONNECTED Find recipes, health tips, and more at EatingWell.com/DiabeticLiving. Or ﬁnd us on Facebook, Pinterest, Twitter, and Instagram. Purchase our digital editions at EatingWell.com/dlvdigital.

GUIDE TO ABBREVIATIONS

These abbreviations may appear throughout this magazine. AADE: American Association of Diabetes Educators. ADA: American Diabetes Association. AHA: American Heart Association. CDC: Centers for Disease Control and Prevention. CDE: certiﬁed diabetes educator. CGM: continuous glucose monitor. FDA: Food and Drug Administration. NIH: National Institutes of Health. PWD: person with diabetes. RD/RDN: registered dietitian.

table of contents 5 DIABASICS

56 PLANT SLANT

14 MAKE-AHEAD MORNINGS

66 MEAL PREP MADE EASY

24 SMOOTH SAILING

74 VEG OUT

26 FAST FOOD ON THE CHEAP 34 RETHINK SALADS

76 GO WITH THE GRAIN 86 MIX IT UP 88 LAYER THE FLAVOR

42 COMFORT FOOD 96 RECIPE GUIDE MAKEOVERS AND INDEX 54 DIP IT GOOD ON THE COVER Photography by JASON DONNELLY Food Styling by GREG LUNA Prop Styling by STEPHANIE HUNTER

In each issue of Diabetic LivingÂ¨ magazine, youâ&#x20AC;&#x2122;ll find

Amazing Low-Carb Recipes A Supportive Diabetes Community No-Nonsense Health Advice Doable Fitness Ideas

diabasics

Before we get to the good stuff—aka the delicious food—let’s start with a little primer on diabetes. This is a guide to the basics of managing diabetes, and we cover it all. There are numbers, terms, and people to know. We answer all those questions you typically save for late-night Google searches. Plus, tips for setting a personal wellness plan. You’ll ﬁnd it helpful to review this regularly, whether you’re newly diagnosed or in need of a refresher. Go ahead, tear it out and stick it to the fridge!

p. 6

NUMBERS TO KNOW

p. 8

ASK THE EXPERTS

p. 10 REALIZE A HEALTHIER YOU p. 12

YOUR HEALTH CARE TEAM

Diabasics 5

numbers to know If you weren’t a numbers person before, you’re about to be. There’s a bevy of digits to learn, but we break down the most important ones to remember.

THE FIRST NUMBER TO KNOW

THE NEXT BIG NUMBER

WHAT ARE CARBS?

YOUR TYPE

BLOOD GLUCOSE (blood sugar)

2 STARCHES

Whether you have type 1 or type 2 diabetes will influence the medications you take, but the constant for both is food. All of the recipes in this book are safe for you, no matter your type. Follow the carbohydrate guidelines that best fit your diabetes management.

Type 1 diabetes accounts

for about 5 percent of diabetes cases. It’s an autoimmune disorder in which the body destroys its insulin-producing beta cells. People with type 1 need to inject insulin to live, otherwise the body is unable to convert glucose into energy.

Type 2 diabetes has a number

of causes, such as genetics, excess weight, and sedentary lifestyle. Type 2 can develop when the body’s muscle, liver, and fat cells resist the effects of insulin, which causes a buildup of glucose in the blood. This is called insulin resistance. Type 2 can also result from inadequate insulin secretion from the beta cells in the pancreas. This is called insulin deficiency, which can be caused by genetics and years of insulin resistance. Many people with type 2 have both insulin resistance and insulin deficiency.

Gestational diabetes develops during pregnancy. It increases the mother’s risk of eventually developing type 2 and puts the baby at greater risk for obesity and type 2 later in life.

Prediabetes means a person’s

blood sugar levels are higher than they should be—just not high enough to be diagnosed as type 2.

Diabetic Living Eat to Beat Diabetes 2019

1 SUGARS 3 FIBERS

BLOOD GLUCOSE

Amount of glucose (sugar) in the blood. GOAL For a person with diabetes (PWD):

Fasting 80–130 mg/dl Before a meal 80–130 mg/dl 1–2 hours after a meal <180 mg/dl

A1C

Average blood glucose level. This blood test shows glucose control over the past few months. A normal A1C is <5.7%. GOAL Discuss with your doctor. But in general, for a nonpregnant PWD: <7%

BLOOD PRESSURE

Force of the blood flow in your blood vessels. GOAL <140/90 mmHg

CHOLESTEROL

A waxy, fatlike substance in all body cells.

Total cholesterol GOAL <200 mg/dl

LDL (bad) cholesterol GOAL <100 mg/dl

HDL (good) cholesterol WOMEN >50 mg/dl MEN >40 mg/dl

TRIGLYCERIDES

A type of fat that circulates in the blood. Elevated levels increase risk for heart disease. GOAL <150 mg/dl

Carb grams is another number you’ll get comfortable with. Carbohydrate is the No. 1 factor that affects blood glucose. You’ll get really good at reading food labels, measuring ingredients, and checking your blood glucose to see how different foods influence those blood glucose levels. Sugars and starches, even the healthy kinds, make blood glucose rise. Some fibers slow sugar absorption after eating. Spread out your carbohydrate throughout the day. Eating a day’s worth of carbs in one sitting can cause a huge jump in blood glucose, and skipping a meal might push blood glucose too low. Spreading your carb load throughout the day prevents blood glucose fluctuations.

CARBOHYDRATE RECOMMENDATIONS

These are good estimates, but ask a registered dietitian (RD) for recommendations specific to your needs. Your RD may count using “carb choices.” 1 carb choice = 15 grams of carbohydrate.

WOMEN 45–60 grams per meal; 15 grams per snack

MEN 60–75 grams per meal; 15–30 grams per snack

READ PACKAGING TO UNDERSTAND ALL PARTS OF A NUTRITION FACTS LABEL. TOTAL FAT Total fat includes all the fats—good and bad—in the packaged food. Look for foods low in saturated fat and trans fat—these types may increase your risk for heart disease. Since fat is very caloric, eating any type of fat in excess can cause weight gain, a factor in insulin resistance. A health care provider can determine the right amount for you. TOTAL CARBS Your carb count comes from “total carbohydrate.” This is the total of all types of carbohydrate, which include starch, sugars (natural and added), and fiber. Calculate carbs based on the serving size and the number of servings you eat. If one slice of bread contains a total of 15 grams of carb, but you eat two slices, your total intake is 30 grams of carb. DIETARY FIBER Foods with more than 3 grams of fiber per serving are a good bet.

D-VOCABULARY COMPLICATIONS Diabetes side effects such as damage to the heart, blood vessels, eyes, nerves, and kidneys.

SERVING SIZE The serving size on a food label isn’t necessarily a recommendation. And just because a food appears to be packaged for individual consumption doesn’t mean it contains one serving. Depending on how much of one food or drink you consume, you may need to multiply calories and carb grams by two or three or eat a smaller portion.

Nutrition Facts

18 servings per container Serving Size 1∕3 cup (38g)

SODIUM The ADA recommends limiting sodium intake to 2,300 milligrams a day. If you have or are at risk for hypertension, further sodium reduction should be individualized. Most sodium doesn’t come from the saltshaker on the table, but packaged and processed foods instead. Opt for fresh or minimally processed foods whenever possible.

Amount per serving

Calories

167 % Daily Value*

Total Fat 9g

11%

Saturated Fat 2.3g

11%

Trans Fat 0g

12%

Cholesterol 7mg

Sodium 34mg

Total Carbohydrate 21g

Dietary Fiber 3g

10%

Total Sugars 10g Includes 7g Added Sugars 14% Protein 4g Vitamin A

Calcium

Vitamin C

Iron

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

ADDED SUGARS Keep added sugar consumption low. New labeling laws make it easier to spot them.

INGREDIENTS: Oats, Walnuts, Sunflower Seeds, Sesame Seeds, Butter, Brown Sugar, Honey, Vanilla Extract, Wheat Germ, Oat Bran, Dried Cranberries. ALLERGY INFORMATION: This product contains Walnuts, Butter (Dairy), and Wheat Germ (Wheat).

TIP Beware of foods labeled “sugar-free,” which can still have carbohydrate.

HYPOGLYCEMIA Low blood glucose. Occurs when blood glucose is lower than normal, generally <70 mg/dl. Signs: hunger, shaking, nervousness, sweating, dizziness, fatigue, confusion. Not all people experience signs—this is called hypo unawareness. People with hypo unawareness should check blood glucose more frequently to prevent lows that may result in unconsciousness or seizure.

INGREDIENTS Read the ingredients list to understand what’s in the food you’re eating. Ingredients are listed in descending order by weight (heaviest to lightest).

HYPERGLYCEMIA Blood glucose above range. Early signs: blurry vision, thirst, frequent urination, fatigue, headache. Advanced signs: fruity breath, breathlessness, dry mouth, stomach pain, nausea, vomiting, weakness, confusion, risk for coma.

Diabasics 7

ask the experts Our advisory board experts answer your most common questions about diabetes.

Because there is no one way to manage diabetes. Providers used to give everyone the same generic blood glucose targets, but over the past 10 years, treatment has changed. Now safe blood glucose goals are based on a multitude of factors, including your age and health, how long you’ve lived with diabetes, how active you are, and whether you use insulin or are at risk of low blood glucose. Be careful not to compare your goals to others. You are unique, and your goals should be, too. For general guidelines, turn to page 6.

MY DOCTOR WANTS TO PUT ME ON INSULIN. DOES THIS MEAN I’VE FAILED AT MANAGING MY DIABETES? Starting insulin therapy is not a sign of failure. It is simply employing the best medication to manage blood glucose levels at this time for you. Type 2 diabetes is progressive. Over time, even with the best management, the pancreas can become unable to produce enough insulin. Plus, individuals respond differently to different medications. That’s why adjustments in the dose or type of medication to manage type 2 diabetes are very common. Evidence shows that earlier and more aggressive management of blood glucose, along with controlling cholesterol and blood pressure, can be helpful in preventing complications.

WHAT CAN YOU DO? Discuss any fears, concerns, and questions with your doctor or diabetes educator, or tap into a peer support group (online or in person). BOTTOM LINE Keep your eyes on the prize. The addition of insulin to your diabetes management regimen may help keep your blood glucose levels closer to target, so you can feel your best in spite of your diabetes.

HOW CAN I STAY POSITIVE ABOUT DIABETES? TRY THESE THREE APPROACHES

1 SHARE THE STORMY

TIMES. When you’re feeling overwhelmed, lean on at least one person in your support network— family, friends, your health care team—who can offer valuable advice and perspective.

Diabetic Living Eat to Beat Diabetes 2019

2 SET SPECIFIC,

REALISTIC GOALS THAT FOCUS ON THE SHORT TERM, SUCH AS: I will go for a walk after work three times this week. Goals that are too ambitious can lead to you feeling sabotaged, frustrated, or unmotivated.

3 STRIVE FOR A BALANCED

PERSPECTIVE. Be patient during setbacks, and give yourself credit for each step forward. Remember that sometimes, in spite of doing your best, you might not get the results you expected. That’s OK. Take it one day at a time, and give yourself another chance.

ILLUSTRATIONS: ANTTOHOHO/iSTOCK BY GETTY IMAGES

WHY DO OTHER PEOPLE HAVE DIFFERENT BLOOD GLUCOSE GOALS THAN I HAVE?

HOW DO I GET THE REST OF MY FAMILY ON BOARD WITH HEALTHY EATING?

WHY DO YOUR RECIPES HAVE SO MANY CARBS? I THOUGHT I WASN’T SUPPOSED TO EAT THEM. Carbs are rocket fuel for our bodies; we need them for proper brain and muscle function. But some carbs are better fuel than others. Complex carbohydrates are the good guys that we use in our recipes—think fruits, legumes, and whole grains full of fiber and vitamins. You want to limit refined carbs such as sweetened beverages, white bread, and many processed foods; they contain little or no nutritional value. Drastically cutting any type of carbohydrate won’t necessarily treat diabetes and could cause starvation ketosis, which is different than diabetic ketoacidosis and can result in headache, nausea, bad breath, and confusion, as well as nutrient deficiencies.

BOTTOM LINE Keep eating those nutritious, ﬁlling carbs and limit the reﬁned ones.

HOW SHOULD I FACTOR IN FIBER WHEN DETERMINING MY CARB COUNT? This is advanced carb counting for PWDs who take insulin with meals. If the serving you’re eating contains more than 5 grams of fiber, you can subtract half the grams of fiber from the total grams of carbohydrate—but only if it’s 5 grams of fiber or more. For example, if your meal contains 30 grams carb with 6 grams fiber, your carb count would be 27 grams. But if that meal has 4 grams fiber, your carb count would be 30 grams.

It can be hard to change eating habits. To ease your family into it, try preparing meals that have something everyone will eat, even if that’s a mix of healthy and not-so-healthy foods. Let family members serve themselves, and don’t pressure anyone to eat foods they’re not ready to try. Build-it-yourself meals like a taco bar are a

good way to introduce new foods: You can serve yourself a veggie-heavy taco salad while others top tacos with just a few vegetables. Be the role model, and let family members ease into new food choices at their own pace. And keep it fun and light! Eating meals together has so many beneﬁts, even if everyone has different views on healthy food. The goal here is to help your family get used to healthy eating with as little lecturing (and as few arguments!) as possible.

WHAT SHOULD MY PLATE LOOK LIKE? When counting carbs isn’t possible, like while dining out, give the Plate Method a try. This simple strategy allows you to build a nutritious meal every time and ensure you can still enjoy all your favorite foods. Start with a 9-inch plate (a typical American plate measures 12 inches!), then divide your plate into three sections: starch, nonstarchy vegetables, and protein. As calorie and carb counts permit, add a serving of low-fat milk or yogurt and a side of fruit to your meal.

realize a healthier you Better health and diabetes management starts with a little planning. Putting together a personal wellness vision can help you reach your goals. By Jill Weisenberger, M.S., RDN, CDE, CHWC, FAND

IMAGINE YOURSELF AT YOUR HEALTHIEST Picture what you are doing, thinking, feeling, and experiencing at that level of wellness. Ask yourself why these things are important to you. Let your mind explore without censoring your thoughts. Focusing solely on your future self and your health may feel awkward at first, but it’s this selfreflection that will shape vague ideas of what you want into a clear and compelling vision of a future, healthy you.

Diabetic Living Eat to Beat Diabetes 2019

MANAGING YOUR DIABETES REQUIRES ENERGY, MOTIVATION, AND FOCUS EVERY SINGLE DAY. Have you ever thought, I know what to do, but I just can’t make myself do it? If so, spending a thoughtful hour or two creating a personal wellness vision—a concrete and inspiring picture of you leading a healthy, satisfying life—may be just what the diabetes educator ordered. To get started, grab a pen and paper (or your computer), set aside some quiet time, and follow these steps.

WRITE IN THE PRESENT TENSE. Imagine that you are your future self. So instead of writing “I will be confident when I get dressed in the morning,” try writing “I am confident when I get dressed each morning.” Or “I feel fit when working in the yard and around the house.”

RECORD EVERYTHING THAT COMES TO MIND Write down not only what you expect to achieve but also what that feels like and why. Follow these tips when writing:

BE AS DESCRIPTIVE AND SPECIFIC AS POSSIBLE. “I sit comfortably when my back is straight and my shoulders are relaxed” is more concrete than “I want to be comfortable.” USE POSITIVE LANGUAGE, WHICH IS MORE POWERFUL THAN A LIST OF DON’TS. For example, turn “I don’t dread my annual checkup” into “I look forward to my annual checkup because I’m proud of my efforts to manage my diabetes.”

DIG DEEPER WITH PROMPTS Keep taking notes as you answer each prompt. Answering questions can be especially helpful if you’re having trouble picturing your future. The following questions can help you create a meaningful vision:

What are several things that I highly value, and how is my health linked to these values? For example, you might value volunteering in your community, taking care of your children or grandchildren, or traveling around the world. Maintaining your health and your overall fitness level gives you the energy and endurance for these activities.

How do I look, what I am wearing, and what new habits have I adopted?

What does my ideal wellness look like in one, three, and five years?

What are five or more benefits I gain from improving my lifestyle?

What activities am I happily engaged in once I reach my ideal level of wellness?

What is my life like once I achieve my ideal level of wellness? What would my life be like if I stayed at the same level of wellness as I’m at now?

What makes me happy and energized?

CREATE YOUR VISION Now that you’ve explored your ideal level of wellness and why that’s important, you’re ready to create your wellness vision. Your vision can be just a few sentences or a page or more. Review your notes and use them to pinpoint exactly what you see in a healthy you. To help nail down a concrete vision, imagine that an artist is painting a picture of the new you. Describe to the painter what you are doing, feeling, and thinking.

What worries have I tossed aside once I achieve my goals?

TALK IT OUT If you struggle with any part of writing your personal wellness vision, talk it over with a friend or family member who knows you well. Another person might be able to nudge you forward in a way you can’t on your own. Seeking out a skilled health coach may also be helpful.

LET YOUR VISION GUIDE YOU

Keep your wellness vision handy and refer to it often for motivation and as a reminder of what your hard work will bring. Tweak it or rewrite it as you learn more about yourself and your goals. Use your vision as your compass as you set both short-term and long-term health goals. Work toward those goals and watch your health—and your life—improve!

Diabasics 11

your health care team

Every person with diabetes needs a support system. Here are the major players on your care team and how often to see them.

PRIMARY CARE PROVIDER Your PCP can be a family doctor, nurse practitioner, or physician’s assistant. You’ll see this provider for general checkups. Visit recognition.ncqa.org and select “Diabetes Recognition Program” for PCPs who excel in diabetes care.

WHEN TO SEE Every 3–4 months if you’re taking insulin or every 4–6 months if you’re managing diabetes with diet and other medications; more often if your A1C is elevated.

COVERAGE Primary care is typically covered under insurance. If you’re on Medicare, look for a provider who accepts Medicare patients.

PHARMACIST A good pharmacist is a must. Pharmacists are highly trained to understand the effects of prescription medications and over-the-counter drugs, including adverse side effects and how meds interact. Find a pharmacy you like (local is best) and form a strong relationship with this person who will keep an accurate profile of your meds, allergies, and health history.

WHEN TO SEE If you’re on insulin or other medications.

COVERAGE Medicare Part D or other prescription drug plan.

CERTIFIED DIABETES EDUCATOR Your CDE helps you devise an individual management plan and gives you the tools to manage diabetes, such as setting up a food plan and teaching you how to check blood glucose. A CDE may be a nurse, dietitian, pharmacist, exercise physiologist, clinical psychologist, social worker, or other trained professional. Find one at diabeteseducator.org.

TIP

WHEN TO SEE Right after diagnosis, then annually. You should also visit if you’re having complications or starting a new treatment plan.

COVERAGE Medicare and most health insurance plans cover the services of a CDE up to a certain number of hours. Check your plan.

Keep a hard-copy or digital logbook to help manage your diabetes. Bring it with you to appointments. Keep track of the following: meals, blood glucose levels, medicines, exercise, and physical and mental health changes.

Diabetic Living Eat to Beat Diabetes 2019

EYE DOCTOR An optometrist (O.D.) or ophthalmologist (M.D. or D.O.) can detect diabetic retinopathy with a dilated eye exam, in which eye drops enlarge your pupils so the doctor can see your retinas in detail.

WHEN TO SEE PWDs type 2 need a dilated eye exam at diagnosis, then every 2 years, depending on health of eyes.

COVERAGE Medicare covers yearly eye exams. Check your plan.

DENTIST PWDs are at greater risk for gum disease and other dental problems. Uncontrolled blood glucose can worsen these conditions. A dentist (D.D.S. or D.M.D.) can detect and treat these issues. Let your dentist know about changes in your diabetes, gums, or mouth.

WHEN TO SEE Every 6 months for a routine checkup and cleaning.

COVERAGE Not covered under Original Medicare. Add dental insurance to your plan separately.

REGISTERED DIETITIAN An RD or RDN understands how food affects diabetes management. Your RD will provide strategies for you to reach nutrition goals. Visit eatright.org/find-an-expert.

WHEN TO SEE

COVERAGE

Once a year to update your Medicare Part B. Check eating plan, or schedule your plan. regular sessions for what to eat for weight loss, diabetes management, and other complications related to diabetes.

ENDOCRINOLOGIST An endocrinologist specializes in hormones and diseases of the endocrine system, such as insulin and diabetes. Look for an endocrinologist (M.D. or D.O.) who works directly with other diabetes specialists, dietitians, CDEs, and PCPs.

WHEN TO SEE People with type 1 diabetes see an endocrinologist regularly for checkups. If you have type 2, see an endo if your diabetes is poorly controlled, you’re on multiple meds, or the cause of your diabetes is unexplained.

COVERAGE

Typically covered by Medicare. Check your plan.

PODIATRIST A podiatrist (D.P.M.) specializes in foot and lower-leg care. Diabetes can cause pain, swelling, numbness, and open sores, all of which a podiatrist treats. Inspect your feet daily. If problems arise, make an appointment. Don’t treat issues yourself—you could cause infection.

WHEN TO SEE If you are referred by your PCP, are experiencing lower-extremity pain, have open cuts or sores, or have peripheral neuropathy.

COVERAGE Might be covered by Medicare. Check your plan.

MENTAL HEALTH PROFESSIONAL Mental health professionals can help you manage stress, anxiety, and depression associated with diabetes. This might be a social worker, psychiatrist, psychologist, or marriage and family therapist.

WHEN TO SEE If you experience diabetes distress or need help coping. You can also find support groups in your community at defeatdiabetes.org and joslin.org.

COVERAGE

Typically covered by

Medicare. Check your plan.

Diabasics 13

make-ahead mornings

Mornings are mayhem. Take one thing out of the equation with these make-ahead, healthy breakfast recipes. Now thereâ&#x20AC;&#x2122;s no excuse to miss the dayâ&#x20AC;&#x2122;s most important meal.

TIP Breakfast eaters are more likely to weigh less and have better blood sugar control.

Crunchy Honey-Nut Breakfast Cereal SERVES 12 HANDS ON 10 min. TOTAL 1 hr. 35 min.

2 cups bite-size rice square cereal 2 cups regular rolled oats 2 cups sliced or slivered almonds 1 cup bran flakes cereal 1 cup round toasted oat cereal 1 cup coarsely chopped pecans ¼ cup canola oil ¼ cup honey 1½ tsp. ground cinnamon ¼ tsp. salt ¼ cup chia seeds or hemp seeds 6 cups reduced-fat milk

MIX IT UP You can serve this as a yogurt topper, too. Ditch the milk and spoon the cereal over one 5.3-oz. carton plain Greek yogurt instead.

1. Preheat oven to 350°F. In a large roasting pan toss together the first six ingredients (through pecans). In a small bowl whisk together the next four ingredients (through salt) until well combined. Pour over cereal mixture in pan. Toss to coat. 2. Bake 15 minutes, stirring once halfway through. Stir in seeds. Bake 5 to 10 minutes more or until cereal mixture is lightly browned. Spread cereal mixture onto a large sheet of parchment paper; cool completely. 3. Store cereal mixture in an airtight container in a cool, dry place up to 2 weeks. Or to freeze, divide cereal mixture among two or three freezer bags; freeze up to 2 months. 4. Serve cereal in bowls with milk. PER SERVING (¾ cup cereal + ½ cup milk each) CAL 394, FAT 24 g (3 g sat. fat), CHOL 10 mg, SODIUM 170 mg, CARB 37 g (7 g fiber, 14 g sugars), PRO 12 g, POTASSIUM 367 mg

Make-Ahead Mornings 15

Fruit and Nut Freezer Oatmeal Cups SERVES 12 HANDS ON 15 min. TOTAL 6 hr. 25 min.

5 ½ 2 1/3 1 1 ½

cups water tsp. salt cups regular rolled oats cup packed brown sugar Tbsp. butter tsp. ground cinnamon cup dried fruit, such as unsweetened cherries, cranberries, raisins, and/or snipped apricots 1 cup fresh berries, such as blueberries, raspberries, and/ or chopped strawberries ½ cup chopped toasted nuts, such as almonds, walnuts, and/or pecans Milk (optional)

1. In a medium saucepan bring the water and salt to boiling; stir in oats. Cook 5 minutes, stirring occasionally. (Mixture will be thin but will thicken as it cools.) Remove from heat. Stir in brown sugar, butter, and cinnamon. Transfer to a bowl. Cover and chill until cool. Stir in dried fruit.

Diabetic Living Eat to Beat Diabetes 2019

2. Grease twelve 2 1/2-inch muffin cups. Mound about ½ cup of the oatmeal into each prepared cup. Sprinkle with berries and nuts; press lightly. Cover and freeze 6 hours or until firm. Let stand at room temperature 5 minutes. Transfer oatmeal cups to freezer bags or airtight containers. Freeze up to 3 months. 3. To serve, in a small bowl microwave one frozen oatmeal cup at a time, covered, 2 minutes or until heated through, stirring once. Stir before serving. If desired, serve with milk. PER SERVING (1 oatmeal cup each) CAL 132, FAT 4 g (1 g sat. fat), CHOL 3 mg, SODIUM 110 mg, CARB 22 g (3 g fiber,  11 g sugars), PRO 3 g, POTASSIUM 104 mg

Sausage-Egg Breakfast Burritos SERVES 8 HANDS ON 15 min. TOTAL 40 min.

1 Tbsp. canola oil 2 medium desired-color bell peppers, finely chopped (2 cups) 1 cup finely chopped onion ½ cup refrigerated fully cooked turkey sausage crumbles, such as Jimmy Dean 1 tsp. salt-free fiesta lime seasoning blend, such as Mrs. Dash 4 eggs, lightly beaten 1 cup shredded reduced-fat cheddar cheese 1 cup chopped seeded tomato 1 Tbsp. green chile hot sauce (optional) 8 8-inch whole wheat or multigrain tortillas 1 cup purchased fresh salsa (optional) 1. In a 10-inch nonstick skillet heat oil over medium. Cook peppers and onion about 5 minutes or until just tender. Stir in sausage and seasoning blend. 2. Add eggs to sausage mixture in skillet. Reduce heat to medium-low and cook, stirring occasionally, until eggs are set. Remove from heat. 3. Stir cheese, tomato, and hot sauce into egg mixture. Spoon egg mixture evenly onto tortillas just above the center. Fold bottom edge of each tortilla up and over filling. Fold in opposite sides; roll up. 4. To serve, cut burritos in half. If desired, serve with salsa. To store in the refrigerator, wrap each burrito tightly with plastic wrap. Refrigerate up to 3 days. To reheat, unwrap one burrito and rewrap in a paper towel. Microwave on 50% power (medium) 1 ½ to 2 minutes or until internal temperature reaches 165°F. PER SERVING (1 burrito each) CAL 256, FAT 11 g (4 g sat. fat), CHOL 108 mg, SODIUM 494 mg, CARB 28 g (4 g fiber, 5 g sugars), PRO 13 g, POTASSIUM 201 mg

FREEZER FRIENDLY To freeze, wrap each burrito tightly with plastic wrap; wrap with foil. Place burritos in an airtight container; freeze up to 1 month. To reheat, unwrap burrito and rewrap in a paper towel. Microwave on 30% power (mediumlow) 8 to 10 minutes or until internal temperature reaches 165°F, turning twice.

Mini Bacon and Egg Bakes SERVES 12 HANDS ON 25 min. TOTAL 55 min.

12 9 1/3 2 ½ ¼ 2

Nonstick cooking spray slices bacon eggs cup reduced-fat milk cloves garlic, minced tsp. salt tsp. black pepper to 3 cups chopped fresh spinach ¾ cup shredded white cheddar cheese (3 oz.) 1 roma tomato, cut into 12 slices

1. Preheat oven to 375°F. Coat twelve 2 1/2-inch muffin cups with cooking spray. In a 10-inch skillet cook bacon over medium 5 to 7 minutes or until cooked through but still pliable and just starting to brown. Drain on paper towels; cool slightly. 2. Wrap one slice of bacon around the inside of each muffin cup. In a large bowl whisk together eggs, milk, garlic, salt, and pepper. Stir in spinach and cheese. Divide mixture among muffin cups. 3. Top egg mixture with tomato slices. Bake 20 to 25 minutes or until egg mixture is puffed and set. Cool in muffin cups 5 minutes (mixture may fall slightly during cooling). Loosen sides; remove from cups. Serve warm. PER SERVING (1 egg muffin each) CAL 126, FAT 9 g (4 g sat. fat), CHOL 155 mg, SODIUM 335 mg, CARB 1 g (0 g fiber,  1 g sugars), PRO 10 g, POTASSIUM 148 mg

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MAKE AHEAD Place cooled egg bakes in an airtight container and store in the refrigerator up to 3 days. To reheat, microwave one egg bake at a time on 50% power 1 to 2 minutes or until internal temperature reaches 165°F.

Individual Sausage and Cauliflower Crustless Quiches SERVES 2 HANDS ON 20 min. TOTAL 45 min.

1 1 3 4 ¼ 2 1 2 2 ½ 1/8

Nonstick cooking spray Tbsp. vegetable oil cup packaged fresh cauliflower rice oz. cooked dried tomato and basil or spinach and feta chicken sausage, chopped medium asparagus spears, trimmed and cut into ½-inch pieces cup chopped onion Tbsp. finely shredded Parmesan cheese egg egg whites Tbsp. reduced-fat milk tsp. dried Italian seasoning, crushed tsp. black pepper

1. Preheat oven to 350°F. Coat four 6-oz. custard cups with cooking spray. In a 10-inch skillet heat oil over medium. Add cauliflower rice, sausage, asparagus, and onion; cook 4 to 6 minutes or until asparagus is crisp-tender, stirring frequently. Remove from heat. Stir in cheese. Divide mixture among the prepared custard cups. 2. In a medium bowl whisk together the remaining ingredients. Slowly pour egg mixture over cauliflower mixture. If needed, gently press cauliflower mixture down lightly to moisten. 3. Bake 20 minutes or until a knife comes out clean. Cool in custard cups on a wire rack 5 minutes. Loosen sides; remove from cups. Serve warm. PER SERVING (2 quiches each) CAL 243, FAT 14 g (3 g sat. fat), CHOL 133 mg, SODIUM 564 mg, CARB 8 g (2 g fiber, 5 g sugars), PRO 19 g, POTASSIUM 210 mg

Make-Ahead Mornings 19

MAKE AHEAD Store cooked baconsquash mixture without toppings in an airtight container in the refrigerator up to 3 days. Reheat in the microwave 1 to 2 minutes or until heated through. Add berries, pepitas, and maple syrup just before serving.

Squash Breakfast Bowls SERVES 4 HANDS ON 15 min. TOTAL 50 min.

1 2-lb. butternut squash, halved lengthwise and seeded 2 tsp. olive oil 4 slices bacon, crisp-cooked and crumbled ½ tsp. chili powder ½ tsp. ground coriander ¼ tsp. kosher salt ¼ tsp. black pepper 2 cups mixed berries, such as blackberries, blueberries, raspberries, and/or halved strawberries ¼ cup salted roasted pumpkin seeds (pepitas) or squash seeds 2 Tbsp. pure maple syrup

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1. Preheat oven to 400°F. Line a baking sheet with foil. Brush cut sides of squash with oil. Place squash halves, cut sides down, on prepared baking sheet. Roast 35 to 40 minutes or until very tender; cool slightly. Scrape squash flesh from skins; discard skins. 2. Measure 2 cups squash and add to a medium bowl. (Store any extra squash in an airtight container in the refrigerator up to 3 days.) Stir in bacon, chili powder, coriander, salt, and pepper. 3. Divide squash mixture among bowls. Top with berries and pepitas and drizzle with maple syrup. TIP Save some time and use

frozen cubed butternut squash. Skip Step 1 and cook according to package directions.

TIP To roast your own squash seeds,

preheat oven to 350°F. Rinse the seeds under running water to clean off attached pulp. Shake off excess water; spread seeds on a lightly greased baking sheet. Lightly sprinkle with sea salt or other dried seasonings, then bake 15 minutes or until browned. Roasted squash seeds also make an excellent healthy snack. PER SERVING (½ cup squash + ½ cup berries + 1 Tbsp. seeds each) CAL 242, FAT 12 g (3 g sat. fat), CHOL 8 mg, SODIUM 325 mg, CARB 29 g (7 g fiber,  14 g sugars), PRO 9 g, POTASSIUM 561 mg

TO STORE Transfer to an airtight container. Store in the refrigerator up to 3 days.

Overnight Blueberry Oats SERVES 2 HANDS ON 10 min. TOTAL 2 hr. 10 min.

⅔ ⅔ ⅔ ⅓ 1 1 ⅛ ⅛ 1

cup fresh blueberries cup regular rolled oats cup refrigerated unsweetened almond milk cup plain low-fat Greek yogurt Tbsp. pure maple syrup tsp. lemon zest tsp. salt tsp. almond or vanilla extract Tbsp. slivered almonds, toasted

1. In a jar or bowl lightly mash blueberries with a fork or the handle of a spoon. Add the next seven ingredients (through almond extract); stir to combine. Cover and chill at least 2 hours or overnight. Top servings with almonds. TIP Boost the ﬂavor by adding a dash of ground cinnamon or lemon or orange extract. PER SERVING (¾ cup each) CAL 216, FAT 6 g (1 g sat. fat), CHOL 3 mg, SODIUM 220 mg, CARB 35 g (5 g ﬁber, 13 g sugars), PRO 9 g, POTASSIUM 148 mg

Spinach and Feta Egg Sandwiches

BroccoliCheddar Egg Sandwiches

Spinach and Feta Egg Sandwiches SERVES 12 HANDS ON 15 min. TOTAL 35 min.

Nonstick cooking spray 1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry 1 cup chopped red or orange bell pepper 1 cup crumbled feta cheese (4 oz.) 10 eggs 1/3 cup reduced-fat milk 1 tsp. dried dill ¼ tsp. salt ¼ tsp. black pepper 12 whole grain or whole wheat English muffins, split and toasted Roma tomato slices (optional)

MAKE AHEAD Layer cooled egg portions between waxed paper in an airtight container. Store in the refrigerator up to 3 days or freeze up to 1 month. To reheat, wrap one chilled or frozen egg portion at a time in waxed paper. Microwave 30 seconds to 1 minute or until heated through, turning once.

1. Preheat oven to 375°F. Coat a 15×10-inch baking pan with cooking spray. Spread spinach, bell pepper, and cheese in the prepared pan. 2. In a 4-cup liquid measuring cup whisk together eggs, milk, dill, salt, and black pepper. Pour egg mixture over vegetable mixture in pan. Bake 15 minutes or until edges are puffed and center is set. Cool in pan 5 minutes. Cut into 12 portions. Serve in English muffins with tomato slices, if desired. PER SERVING (1 sandwich each) CAL 226, FAT 7 g (3 g sat. fat), CHOL 164 mg, SODIUM 428 mg, CARB 28 g (3 g fiber, 2 g sugars), PRO 11 g, POTASSIUM 145 mg

Broccoli-Cheddar Egg Sandwiches SERVES 12 HANDS ON 15 min. TOTAL 35 min.

Nonstick cooking spray 2½ cups frozen broccoli florets, thawed and cut into bite-size pieces ½ cup chopped roasted red bell pepper 10 eggs 1/3 cup reduced-fat milk ½ tsp. kosher salt ¼ tsp. black pepper 1½ cups shredded cheddar cheese (6 oz.) 12 whole grain or whole wheat English muffins, split and toasted ¼ cup basil pesto (optional) Roma tomato slices (optional) 1. Preheat oven to 375°F. Coat a 15×10-inch baking pan with cooking spray. Spread broccoli and roasted pepper in the prepared pan. 2. In a 4-cup liquid measuring cup whisk together eggs, milk, salt, and black pepper. Pour egg mixture over vegetables in pan; sprinkle with cheese. Bake 15 minutes or until edges are puffed and center is set. Cool in pan 5 minutes. Cut into 12 portions. Serve in English muffins with 1 tsp. of the pesto and the tomato slices, if desired. PER SERVING (1 sandwich each) CAL 252, FAT 10 g (4 g sat. fat), CHOL 170 mg, SODIUM 488 mg, CARB 26 g (4 g fiber, 3 g sugars), PRO 16 g, POTASSIUM 147 mg

Make-Ahead Mornings 23

smooth sailing A

O R R

E-

Smoothies are an easy way to sneak in fruits and vegetables, but calories can add up fast if you’re not careful. Follow this formula for a smoothie that’s around 200 calories and 30 grams of carbs.

BASE RECIPE Blend 1∕2 cup FROZEN FRUIT AND/OR FROZEN COOKED VEGETABLES CHOICE, 1∕4 cup JUICE CHOICE, 1∕3 cup frozen banana slices, 1∕4 cup plain low-fat yogurt, 1∕2 cup ice (optional), 2 to 3 tsp. ﬂaxseed meal (optional), and 1∕2 tsp. honey in a blender until smooth, scraping sides as needed. Serves 1.

1 sliced carrot and chopped Granny Smith apple

2 orange juice

3 orange zest (optional)

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N RA

-R ASPBERR

GO BANANAS! Peel and slice bananas; place on a small baking sheet lined with parchment paper. Freeze until ďŹ rm; transfer to in an airtight freezer container. Freeze up to 1 year.

raspberries

GRE

cran-apple juice

N HI

E-

R R E

1 blueberries

2 grape juice

1 spinach and grapes

2 pineapple juice Smooth Sailing 25

fast food on the cheap

Who says fast food has to be unhealthy? Skip the drive-through and whip up these quick homemade meals. Each is ready in 15 minutes or less and under $4 per serving.

$1.86 PER SERVING

MAKE IT A MEAL Add frozen microwavein-the-bag edamame in the pod. A halfcup adds just 6 grams of carbs, 60 calories, and 33 cents.

Thai Peanut Squash Soup SERVES TOTAL

2 ½ 2 1 2 2 1 ¾ ¼ 2

6 15 min.

tsp. olive oil cup finely chopped onion Tbsp. red curry paste Tbsp. grated fresh ginger cloves garlic, minced 10-oz. pkg. frozen cubed butternut squash or cooked winter squash, thawed 13.5-oz. can unsweetened light coconut milk cup reduced-sodium vegetable or chicken broth cup natural peanut butter Tbsp. lime juice

½ tsp. kosher salt Plain yogurt, chopped fresh cilantro, and/or sriracha sauce (optional) 1. In a large saucepan heat oil over medium-high. Add onion; cook 2 minutes, stirring frequently. Stir in curry paste, ginger, and garlic; cook and stir 30 seconds more or just until fragrant. Stir in squash, coconut milk, and broth. 2. Bring to boiling; reduce heat. Simmer 5 minutes. Reduce heat to low. Stir in peanut butter, lime juice, and salt. 3. Using an immersion blender, carefully blend soup until smooth. (Or cool soup slightly and transfer to a blender. Cover and blend until

smooth.) If desired, top servings with yogurt, cilantro, and/or sriracha sauce. TO TOTE Pour cooled servings into

microwave-safe airtight containers. Place toppings in separate small airtight containers. Place containers in insulated bags with frozen ice packs or refrigerate bags. PER SERVING (1 cup each) CAL 190, FAT 11 g (4 g sat. fat), CHOL 0 mg, SODIUM 269 mg, CARB 21 g (3 g fiber,  5 g sugars), PRO 6 g, POTASSIUM 234 mg

Fast Food on the Cheap 27

$2.53 PER SERVING

Hummus and Tomato Pita SERVES 1 TOTAL 15 min.

¾ cup canned no-salt-added chickpeas, rinsed and drained 2 Tbsp. fresh lemon juice ½ tsp. ground cumin 1/8 tsp. black pepper Dash salt

1 5-inch flax, oat bran, and whole wheat pita bread round, such as Joseph’s 2 slices tomato ¼ cup finely chopped red onion ¼ cup chopped seeded cucumber 1 Tbsp. crumbled feta cheese 1. In a small bowl coarsely mash chickpeas, lemon juice, cumin, pepper, and salt with a fork. Spread over pita bread. Top with the remaining ingredients.

TO TOTE When preparing pita, do not top with tomato slices. Place pita and tomato slices in separate airtight containers. Place containers in an insulated bag with a frozen ice pack or refrigerate bag. To serve, place tomato on pita. PER SERVING (1 pita) CAL 251, FAT 6 g (1 g sat. fat), CHOL 5 mg, SODIUM 584 mg, CARB 42 g (13 g fiber,  6 g sugars), PRO 17 g, POTASSIUM 245 mg

$2.26 PER SERVING

PRETTY IN PAPER

Asian Turkey Lettuce Wraps SERVES 4 TOTAL 15 min.

1 1 1 2 1 2 1½ 1½ 1 8 ½ ⅓

Tbsp. olive oil lb. ground turkey (93% lean) Tbsp. grated fresh ginger cloves garlic, minced 8.8-oz. pouch cooked whole grain brown rice Tbsp. hoisin sauce Tbsp. reduced-sodium soy sauce tsp. lime juice 8-oz. can sliced water chestnuts, drained and chopped leaves romaine or butterhead lettuce cup shredded carrot cup chopped green onions Sesame seeds

1. In a 10-inch skillet heat oil over medium-high. Add ground turkey, ginger, and garlic; cook 5 minutes or until turkey is browned. Reduce heat to medium.

2. Meanwhile, heat rice in microwave according to package directions. In a small bowl combine hoisin sauce, soy sauce, and lime juice. 3. Stir hoisin mixture, water chestnuts, and rice into turkey mixture. Cook 1 minute or until heated through. 4. Spoon about ½ cup of the turkey mixture onto each lettuce leaf. Top evenly with carrot, green onions, and sesame seeds. Wrap lettuce around ﬁlling to eat. Serve with lime wedges.

For a pretty presentation, assemble wraps as directed; wrap in Reynolds Kitchens Parchment Paper and secure with toothpicks. Serve cold with lime wedges.

TO TOTE Place turkey mixture in

microwave-safe airtight containers. Place leaves, carrots, green onions, and sesame seeds in separate airtight containers. Place containers in insulated bags with frozen ice packs or refrigerate bags. PER SERVING (2 wraps each) CAL 368, FAT 15 g (3 g sat. fat), CHOL 84 mg, SODIUM 476 mg, CARB 31 g (3 g ﬁber, 4 g sugars), PRO 25 g, POTASSIUM 686 mg

Fast Food on the Cheap 29

$2.15 PER SERVING

Roast Beef ’n’ Slaw Sandwiches SERVES 2 TOTAL 15 min.

2 1 1 1 ⅛ ⅛ ¾

¼ 3 4

Tbsp. light mayonnaise Tbsp. cider vinegar tsp. honey tsp. horseradish mustard tsp. caraway seeds, crushed tsp. black pepper cup packaged shredded cabbage with carrot (coleslaw mix) cup coarsely shredded carrot oz. thinly sliced lower-sodium roast beef slices very thin sliced whole wheat bread, such as Pepperidge Farm slices ultra thin sliced Swiss cheese, such as Sargento

1. In a medium bowl combine the ﬁrst six ingredients (through pepper). Add coleslaw mix and shredded carrot. Stir until well combined. 2. To assemble sandwiches, arrange roast beef on two of the bread slices. Top with cheese. Spoon coleslaw mixture on top of the cheese. Top with remaining bread slices. TO TOTE Wrap sandwiches individually

TIP Look for a deli roast beef with less than 250 mg sodium per 2-oz. serving.

in plastic wrap or place in sandwich containers. Place sandwiches in an insulated bag with a frozen ice pack or refrigerate bag. Serve sandwiches within 5 hours. PER SERVING (1 sandwich each) CAL 244, FAT 10 g (4 g sat. fat), CHOL 42 mg, SODIUM 511 mg, CARB 21 g (3 g ﬁber, 7 g sugars), PRO 17 g, POTASSIUM 67 mg

Mason Jar Spicy Taco Salad SERVES 2 TOTAL 15 min.

2 Tbsp. light ﬁesta-style ranch salad dressing 1 Tbsp. plain yogurt ⅛ tsp. salt ⅔ cup grape tomatoes, halved ½ cup chopped yellow or green bell pepper 2 Tbsp. sliced green onion tops (optional) 1 2-oz. container refrigerated chunky avocado dip (guacamole), such as Wholly Guacamole ½ cup canned no-salt-added black beans, rinsed and drained ¾ cup chopped cooked chicken breast 3 cups torn romaine lettuce or mixed salad greens 1. For dressing, in a small bowl stir together ranch dressing, yogurt, and salt. In two 1-qt. wide-mouth canning jars divide and layer ingredients in the following order: dressing, tomatoes, pepper, green onion tops (if desired), guacamole, beans, chicken, and lettuce. Seal jars. Chill up to 24 hours. 2. To serve, pour contents from jar onto a plate or into a large shallow bowl. TO TOTE Place each jar (upright if

possible) in an insulated bag with a frozen ice pack or refrigerate bag. PER SERVING (3 cups each) CAL 263, FAT 11 g (2 g sat. fat), CHOL 41 mg, SODIUM 338 mg, CARB 19 g (6 g ﬁber, 4 g sugars), PRO 21 g, POTASSIUM 770 mg

$3.50 PER SERVING

Fast Food on the Cheap 31

Salmon Stuffed Mini Peppers SERVES 1 TOTAL 10 min.

3 desired-color miniature bell peppers 1 2.5-oz. pouch skinless, boneless pink salmon 1 Tbsp. light mayonnaise 1 tsp. lemon juice 1/8 tsp. garlic powder 1/8 tsp. black pepper Chives (optional) 14 thin nut crackers, such as Hint of Sea Salt Nut Thins 1 clementine ½ cup whole strawberries

1. Cut stems off mini peppers. Cut peppers in half lengthwise; remove seeds and membranes. In a small bowl combine salmon, mayonnaise, lemon juice, garlic powder, black pepper, and, if desired, chives. Spoon salmon mixture into pepper halves. Serve with nut crackers, clementine, and strawberries. TO TOTE Place unfilled pepper halves, salmon mixture, and strawberries in separate airtight containers. Chill overnight. Place crackers in a resealable plastic bag. Place all items including the clementine in an insulated bag with a frozen ice pack or refrigerate bag.

PER SERVING (6 stuffed mini pepper halves + 14 crackers + 1 clementine + 1/2 cup strawberries) CAL 293, FAT 7 g (1 g sat. fat), CHOL 40 mg, SODIUM 417 mg, CARB 40 g (4 g fiber, 15 g sugars), PRO 22 g, POTASSIUM 589 mg

$3.75 PER SERVING

Chicken Sausage and Asparagus-Quinoa Pilaf SERVES 4 TOTAL 15 min.

4 tsp. olive oil ½ of a 12-oz. pkg. cooked red pepper and Asiago or spinach and feta chicken sausages, cut into ½-inch slices 1 12- to 16-oz. bunch asparagus, trimmed and cut into 2-inch pieces

1 10-oz. pkg. frozen cooked quinoa and kale with olive oil and sea salt 2 Tbsp. white wine vinegar 1 tsp. Dijon-style mustard 1/3 cup dried cranberries or cherries 2 Tbsp. chopped walnuts or pecans, toasted 1. In a 10-inch skillet heat 2 tsp. of the oil over medium. Add sausage and asparagus; cook 3 minutes, stirring occasionally. Stir in quinoa. Cook, covered, 3 minutes more, stirring occasionally.

2. Meanwhile, for vinaigrette, in a small bowl whisk together vinegar, mustard, and the remaining 2 tsp. oil. Stir vinaigrette into quinoa mixture. Stir in cranberries and sprinkle with nuts. TO TOTE Place quinoa-sausage

mixture in microwave-safe airtight containers. Place vinaigrette, cranberries, and nuts in separate airtight containers. Place containers in insulated bags with frozen ice packs or refrigerate bags. PER SERVING (about 1 cup each) CAL 268, FAT 14 g (3 g sat. fat), CHOL 35 mg, SODIUM 460 mg, CARB 23 g (2 g fiber,  7 g sugars), PRO 12 g, POTASSIUM 117 mg

TIP If you can’t find the frozen quinoa and kale product, substitute 1 1/2 cups cooked quinoa, 1 cup finely chopped fresh or frozen kale, and 1/8 tsp. sea salt.

$2.82 PER SERVING

Fast Food on the Cheap 33

rethink salads Gone are the days of sad salads filled with shredded iceberg lettuce. Itâ&#x20AC;&#x2122;s time to get acquainted with these nutrition powerhouses, souped up with grains, grilled meats, super proteins, and killer crunch. Pick up that fork and dig in!

Grilled Chicken and Mexican Street Corn Salad SERVES 4 HANDS ON 30 min. TOTAL 45 min.

1¼ lb. skinless, boneless chicken thighs 4 ears of corn, husks removed ¼ tsp. kosher salt ¼ tsp. black pepper ¼ cup lime juice 1 Tbsp. mayonnaise 1 Tbsp. low-fat plain Greek yogurt 1 tsp. chili powder 2 Tbsp. olive oil 2 tsp. honey 1 clove garlic, minced ½ tsp. dried oregano, crushed 1/8 tsp. kosher salt 1/8 tsp. black pepper 5 oz. mixed spring greens ¼ cup crumbled Cotija or feta cheese (1 oz.) 1. Sprinkle chicken and corn with the ¼ tsp. salt and ¼ tsp. pepper. Grease grill rack. Grill chicken and corn, covered, over medium-high 10 to 15 minutes or until chicken is done (165°F) and corn is lightly charred, turning once. Let chicken stand 5 minutes before cutting into strips. 2. When corn is cool enough to handle, cut kernels from cobs and place in a bowl. Stir in 2 Tbsp. of the lime juice, the mayonnaise, yogurt, and chili powder. 3. For dressing, in a small bowl whisk together the remaining 2 Tbsp. lime juice, the oil, honey, garlic, oregano, 1/8 tsp. salt, and 1/8 tsp. pepper. In a large bowl combine mixed greens and dressing; toss to coat. Serve mixed greens topped with corn mixture, chicken, and cheese. TIP Thighs are more flavorful and

harder to overcook than breasts— they’re less expensive, too. Just be sure to buy skinless thighs to keep saturated fat in check. PER SERVING (1½ cups mixed greens + ¾ cup corn mixture + ¾ cup chicken each) CAL 391, FAT 18 g (4 g sat. fat), CHOL 122 mg, SODIUM 359 mg, CARB 26 g (3 g fiber, 7 g sugars), PRO 34 g, POTASSIUM 650 mg

Rethink Salads 35

Spinach-Feta Rice Salad with Chicken Sausage SERVES 4 HANDS ON 25 min. TOTAL 1 hr. 10 min.

1 12-oz. pkg. cooked roasted garlic or red pepper and Asiago chicken sausages ¾ cup uncooked brown rice 2 cups fresh baby spinach 1 cup chopped cucumber 1 medium red bell pepper, chopped 1 recipe Garlic-Herb Vinaigrette ¼ cup crumbled feta cheese 1. Cut sausages in half lengthwise. Thinly slice sausage halves crosswise. Cook rice according to package directions, omitting any added salt

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and adding the sausage during the last 3 minutes of cooking. Let rice cool about 15 minutes. 2. Stir in spinach, cucumber, and pepper. Drizzle with Garlic-Herb Vinaigrette. Toss to coat. 3. To serve, divide salad among four plates. Sprinkle with cheese. GARLIC-HERB VINAIGRETTE In a screw-

top jar combine ¼ cup chopped fresh parsley, 2 Tbsp. lemon juice, 1 ½ Tbsp. olive oil, 1 Tbsp. white wine vinegar, 1 tsp. each coarse ground mustard and honey, and 1 clove garlic, minced. Cover and shake well to combine. PER SERVING (2 cups each) CAL 357, FAT 15 g (4 g sat. fat), CHOL 70 mg, SODIUM 596 mg, CARB 35 g (3 g fiber,  6 g sugars), PRO 20 g, POTASSIUM 224 mg

Smoky Steak Salad with Arugula and Oranges SERVES 4 HANDS ON 30 min. TOTAL 40 min.

8 ½ ½ 3 4 1½ 1½ 1 1 ½ ½ 1 ½ ¼

oz. beef ﬂank steak, trimmed tsp. kosher salt tsp. cracked black pepper tsp. olive oil navel oranges Tbsp. white wine vinegar tsp. honey tsp. Dijon-style mustard clove garlic, minced tsp. smoked paprika tsp. chopped fresh rosemary 5-oz. pkg. baby arugula cup very thinly sliced red onion cup crumbled goat cheese (chèvre) or feta cheese (1 oz.) ¼ cup chopped pecans, toasted

1. Sprinkle both sides of meat with ¼ tsp. of the salt and ¼ tsp. of the pepper. In an 8-inch skillet heat 1 tsp. of the oil over medium-high. Add meat; cook 12 to 16 minutes or until desired doneness (150°F for medium), turning once. Remove from skillet. Let stand 10 minutes before thinly slicing across the grain. 2. Meanwhile, remove 1 tsp. zest and squeeze ¼ cup juice from one of the oranges. Peel and slice the remaining oranges. For vinaigrette, in a small bowl whisk together orange zest and juice, vinegar, honey, mustard, garlic, paprika, rosemary, and the remaining 2 tsp. oil, ¼ tsp. salt, and ¼ tsp. pepper.

3. Arrange arugula on a large platter. Top with orange slices, red onion, meat, cheese, and pecans. Drizzle with vinaigrette. PER SERVING (2½ cups each) CAL 280, FAT 14 g (4 g sat. fat), CHOL 45 mg, SODIUM 242 mg, CARB 22 g (5 g ﬁber, 16 g sugars), PRO 17 g, POTASSIUM 642 mg

Poached Egg and Veggie Salad SERVES 4 TOTAL 30 min.

1 4 2 3 5 2 ¼ ¼ ¼

Tbsp. cider vinegar eggs tsp. olive oil cups sliced fresh mushrooms cups chopped fresh kale or spinach cups grape tomatoes, quartered tsp. sea salt tsp. black pepper cup sliced red onion (optional)

1. In a 12-inch skillet bring 4 cups water and the vinegar to simmering. Break an egg into a custard cup and slip egg into simmering water. Repeat with remaining eggs, allowing each egg an equal amount of space. Simmer 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Remove eggs with a slotted spoon and keep warm. 2. Discard liquid in skillet and wipe skillet dry. Add oil to skillet and

heat over medium. Add mushrooms; cook 3 to 5 minutes or until tender, stirring occasionally. Add kale; cook 30 seconds or until wilted, stirring frequently. Stir in tomatoes, salt, and pepper; heat through. 3. Spoon vegetable mixture into four bowls. Top with poached eggs and, if desired, red onion and additional pepper. PER SERVING (¾ cup vegetable mixture + 1 poached egg each) CAL 179, FAT 8 g (2 g sat. fat), CHOL 186 mg, SODIUM 417 mg, CARB 16 g (5 g fiber,  8 g sugars), PRO 13 g, POTASSIUM 961 mg

ADD AN EGG Poach an egg and let the yolk be your dressing! Salads can be eaten any time of day—breakfast salad, anyone? Eggs provide protein to satiate hunger, but also nutrients such as lutein and zeaxanthin to protect against eye damage.

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Arugula Salad with Roasted Pork Tenderloin, Pears, and Blue Cheese SERVES 4 HANDS ON 25 min. TOTAL 50 min.

2 3 2 2

2 1 1 1 ½ ½ 1 8 4 ¼

Nonstick cooking spray Tbsp. chopped walnuts Tbsp. balsamic vinegar Tbsp. olive oil tsp. finely chopped fresh rosemary or ¾ tsp. dried rosemary, crushed tsp. lemon juice tsp. honey tsp. Dijon-style mustard clove garlic, minced tsp. salt tsp. black pepper 1-lb. pork tenderloin, trimmed cups arugula small or 2 large red pears, cut into wedges cup crumbled blue cheese (1 oz.)

1. Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray. 2. In an 8-inch skillet toast walnuts over medium until aromatic, stirring frequently. For dressing, in a large bowl whisk together vinegar, oil, rosemary, lemon juice, honey, mustard, garlic, ¼ tsp. of the salt, and ¼ tsp. of the pepper. 3. Place meat on the prepared baking sheet. Brush with 1 Tbsp. of the dressing and sprinkle with the remaining ¼ tsp. salt and pepper. Roast 20 to 22 minutes or until a thermometer registers 145°F. Let stand 5 minutes before cutting into ¾-inch slices. 4. Add arugula and pears to dressing in bowl; toss to coat. Divide arugula mixture among plates. Top with meat, cheese, and toasted walnuts. PER SERVING (3 cups arugula mixture + 3 oz. meat each) CAL 352, FAT 16 g (4 g sat. fat), CHOL 62 mg, SODIUM 692 mg, CARB 25 g (5 g fiber, 16 g sugars), PRO 27 g, POTASSIUM 982 mg

GRAIN REIGN

Farro Salad with Kale SERVES 4 HANDS ON 30 min. TOTAL 35 min.

¾ cup pearled or semipearled farro ½ tsp. salt 3 Tbsp. olive oil 2 Tbsp. red wine vinegar 2 tsp. Dijon-style mustard 2 tsp. honey 1 clove garlic, minced ½ tsp. black pepper 2 cups chopped stemmed red-leaf kale ½ lb. sugar snap peas, trimmed and cut diagonally into 1-inch pieces 1 cup matchstick-cut carrots ½ cup thinly sliced red onion 3 oz. goat cheese, crumbled (2/3 cup)

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1. Cook farro in a medium saucepan according to package directions (about 25 minutes), adding ¼ tsp. of the salt to the cooking water. Drain farro. 2. Meanwhile, in a large bowl whisk together oil, vinegar, mustard, honey, garlic, pepper, and the remaining ¼ tsp. salt. Add kale and massage gently until slightly wilted. 3. Add farro, peas, carrots, and onion; toss to coat. Top with cheese. Serve warm or cover and refrigerate up to 1 day. PER SERVING (2 cups each) CAL 335, FAT 16 g (5 g sat. fat), CHOL 10 mg, SODIUM 445 mg, CARB 39 g (6 g fiber,  9 g sugars), PRO 11 g, POTASSIUM 174 mg

Take a salad from side to main dish by adding a whole grain. Just about any grain can be used to bulk up salads and add more fiber. Here we used farro, which has a chewy, nutty bite. To cook farro, use a 3:1 ratio of water to farro. It typically doubles in size. We recommend a 1/3 cup serving for cooked whole grains.

Grilled Salmon Salad with Raspberry Vinaigrette SERVES 4 HANDS ON 30 min. TOTAL 45 min.

4 4- to 5-oz. fresh or frozen skinless salmon fillets, 1 inch thick 4 cups fresh raspberries 3 Tbsp. red wine vinegar 1 Tbsp. sugar* 1 tsp. Dijon-style mustard ½ tsp. salt ½ tsp. lemon zest ¼ tsp. black pepper Nonstick cooking spray

6 cups fresh baby spinach ½ cup crumbled feta cheese (2 oz.) ¼ cup chopped walnuts, toasted 1. Thaw salmon, if frozen. For vinaigrette, in a small saucepan combine 2 cups of the raspberries, the vinegar, sugar, and mustard. Bring to boiling; reduce heat. Simmer, uncovered, 8 to 10 minutes or until berries have broken down and mixture is slightly thick. Cool slightly. Press through a fine-mesh sieve; discard seeds. Stir in ¼ tsp. of the salt, the lemon zest, and 1/8 tsp. of the pepper. Cool completely. If desired, thin with a little water.

2. Lightly coat salmon with cooking spray and sprinkle with the remaining 1/4 tsp. salt and 1/8 tsp. pepper. Grease grill rack. Grill salmon, covered, over medium 8 to 12 minutes or just until salmon flakes, turning once. 3. In a large bowl combine spinach and vinaigrette; toss to coat. Divide mixture among four plates. Top with salmon, the remaining 2 cups raspberries, the cheese, walnuts, and, if desired, additional lemon zest. PER SERVING (2 cups salad + 1 salmon fillet each) CAL 325, FAT 14 g (3 g sat. fat), CHOL 67 mg, SODIUM 577 mg, CARB 21 g (10 g fiber,  9 g sugars), PRO 29 g, POTASSIUM 1,015 mg *SUGAR SUB We do not recommend a

sugar substitute for this recipe.

comfort food makeovers You can still eat all your favorite dishes. With just a few swaps and changes, the most popular recipesâ&#x20AC;&#x201D;even fried chicken and cherry crispâ&#x20AC;&#x201D;can have a place at your table. We dish the tricks to cut calories and carbs.

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Skillet Mac ’n’ Cheese with Tomatoes SERVES 6 HANDS ON 20 min. TOTAL 40 min.

3 green onions Nonstick cooking spray 1 medium zucchini, halved lengthwise and thinly sliced 1 cup bite-size strips red bell pepper 1½ cups low-fat (1%) milk 3 Tbsp. all-purpose flour ¼ tsp. salt ¼ tsp. black pepper ½ cup light cream cheese spread 2 cups shredded reduced-fat cheddar cheese (8 oz.) 2¼ cups dried whole grain elbow macaroni, cooked according to package directions 1¼ cups shredded cooked chicken breast 1 cup cherry tomatoes, halved 1 Tbsp. chopped fresh oregano

VEGGIEPACKED You get more bang for your buck by adding vegetables to this classic dish. This boosts both nutrition and portion size.

1. Thinly slice green onions, separating white and green parts. Coat a 10-inch oven-going skillet with cooking spray; heat skillet over medium. Add zucchini, bell pepper, and white parts of green onions. Cook 5 to 7 minutes or until crisp-tender, stirring occasionally. Transfer mixture to a bowl; add green parts of onions. 2. Preheat broiler. In a medium bowl whisk together milk, flour, salt, and black pepper. Add milk mixture and cream cheese to skillet. Cook and stir over medium until thick and bubbly. Gradually add 1 ¾ cups of the cheddar cheese, whisking until cheese is melted and sauce is smooth. 3. Stir in macaroni, chicken, and zucchini mixture. Top with tomatoes. Broil 4 to 5 inches from heat 6 to 8 minutes or until tomatoes are softened. Sprinkle with the remaining ¼ cup cheddar cheese. Broil 1 to 2 minutes more or until cheese is melted. Sprinkle with oregano. PER SERVING (1¼ cups each) CAL 373, FAT 14 g (7 g sat. fat), CHOL 64 mg, SODIUM 529 mg, CARB 38 g (4 g fiber,  8 g sugars), PRO 28 g, POTASSIUM 377 mg

Better-than-Takeout Burgers SERVES 4 HANDS ON 35 min. TOTAL 55 min.

1 lb. sweet potatoes, cut lengthwise into ½-inch wedges or strips 2 tsp. olive oil ¼ tsp. salt ¼ tsp. black pepper 12 oz. 90% lean ground beef 1 cup finely chopped fresh button mushrooms 4 reduced-calorie whole wheat hamburger buns, such as Sara Lee Delightful, split 2 Tbsp. light mayonnaise 2 tsp. sriracha sauce 2 Tbsp. ketchup 4 leaf lettuce leaves 2 roma tomatoes, sliced ½ cup sliced red onion 1. Preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. In the prepared pan combine sweet

potatoes, oil, and 1/8 tsp. each of the salt and pepper; toss to coat. Roast 40 to 45 minutes or until tender and brown, turning occasionally. 2. Meanwhile, in a medium bowl combine ground beef, mushrooms, and the remaining 1/8 tsp. salt and pepper. Shape into four ½-inch-thick patties. Grill, covered, over medium 10 to 12 minutes or until done (160°F), turning once. Grill buns, cut sides down, the last 1 minute or until toasted. 3. For mayonnaise sauce, in a small bowl combine mayonnaise and 1 tsp. of the sriracha sauce. For ketchup sauce, in another small bowl combine ketchup and the remaining 1 tsp. sriracha sauce. 4. Spread bottoms of buns with mayonnaise sauce. Fill buns with lettuce, tomatoes, burgers, and onion. Serve with sweet potatoes and ketchup sauce for dipping. PER SERVING (1 burger + 10 sweet potato  wedges each) CAL 408, FAT 15 g (4 g sat. fat), CHOL 58 mg, SODIUM 619 mg, CARB 45 g (11 g fiber, 12 g sugars), PRO 25 g, POTASSIUM 951 mg

SIMPLE SUB Adding mushrooms to the beef mixture cuts down on fat and calories while still maintaining a juicy patty.

CUT CALORIES Removing the skin from chicken results in a slimmed-down dinner staple. Breading with light and airy panko and spices ensures a crispy, delicious bite.

Southern-Style Oven-Fried Chicken SERVES 4 HANDS ON 20 min. TOTAL 2 hr. 35 min.

2 cups buttermilk ¾ tsp. salt 4 bone-in chicken thighs (1½ lb. total), skin removed ¾ cup panko bread crumbs 1 Tbsp. cornstarch ½ tsp. onion powder ½ tsp. garlic powder ½ tsp. smoked paprika ¼ tsp. cayenne pepper ¼ tsp. black pepper 3 Tbsp. canola oil

1. In a large bowl combine buttermilk and ½ tsp. of the salt. Add chicken, tossing to coat. Cover and marinate in the refrigerator 2 to 8 hours. 2. Preheat oven to 475°F. Drain chicken, discarding buttermilk. In a shallow dish stir together the next seven ingredients (through black pepper). Coat chicken with crumb mixture, pressing to adhere. Sprinkle with the remaining ¼ tsp. salt. 3. In a 10-inch oven-going nonstick skillet heat 1 ½ Tbsp. of the oil

over medium-high; tilt pan to coat bottom with oil. Add chicken; cook 3 to 4 minutes or until bottoms are browned. Remove chicken. Add the remaining 1 ½ Tbsp. oil to skillet and heat over medium-high. Return chicken, browned sides up. Bake 14 to 16 minutes or until chicken is done (175°F). PER SERVING (4 oz. chicken each) CAL 131, FAT 5 g (1 g sat. fat), CHOL 80 mg, SODIUM 120 mg, CARB 4 g (0 g fiber, 1 g sugars), PRO 17 g, POTASSIUM 194 mg

Comfort Food Makeovers 45

CUT CALORIES Layers of light whipped topping and fat-free Greek yogurt make these feel indulgent without overdoing it on the calories. You can easily swap out mangoes for a different fruit, such as strawberries, blueberries, or peaches.

Mango Tiramisu SERVES 8 HANDS ON 30 min. TOTAL 8 hr. 30 min.

2 medium mangoes, halved, seeded, peeled, and cubed 2 Tbsp. light agave syrup or honey ¼ tsp. almond extract 1 cup frozen light whipped dessert topping, thawed 1 cup vanilla fat-free Greek yogurt 12 ladyfingers, such as Alessi Biscotti Savoiardi, broken into 1-inch pieces 1. Place half of the mango cubes in a food processor; cover and process until smooth. Transfer mango puree to a small bowl. Stir in agave syrup and almond extract. Add the remaining mango cubes to food processor; cover and pulse until coarsely chopped. 2. In another small bowl gently fold whipped topping into yogurt.

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3. Sprinkle half of the ladyfinger pieces into eight individual 6 to 8 oz. clear glass cups or a 2-qt. shallow baking dish. Spoon half of the yogurt mixture and mango puree over ladyfingers. Top with chopped mango. Repeat layering the remaining ladyfingers, yogurt mixture, and mango puree. 4. Cover with plastic wrap and chill 8 to 24 hours or until ladyfingers are softened. If desired, top servings with additional mango. Serve cold. TIP If you can’t find fresh mangoes, use 16 oz. frozen chopped mango, thawed, or refrigerated mango slices. PER SERVING (2/3 cup each) CAL 147, FAT 3 g (2 g sat. fat), CHOL 37 mg, SODIUM 35 mg, CARB 27 g (1 g fiber,  14 g sugars), PRO 5 g, POTASSIUM 139 mg

Shrimp and Egg Fried Rice SERVES 4 HANDS ON 30 min. TOTAL 45 min.

12 oz. fresh or frozen shrimp, peeled and deveined 1 cup unsalted chicken broth ½ cup water ¾ cup uncooked regular brown rice 2 Tbsp. vegetable oil 3 cloves garlic, minced 1 Tbsp. minced fresh ginger ¼ tsp. crushed red pepper 1 cup ¼-inch pieces carrots 1 cup sliced, stemmed fresh shiitake mushrooms 2 cups sugar snap pea pods, trimmed and halved 2 eggs, lightly beaten 2 Tbsp. reduced-sodium soy sauce 1/8 tsp. black pepper 1. Thaw shrimp, if frozen. In a medium saucepan bring broth and the water to boiling. Stir in rice; reduce heat. Simmer, covered, 35 to 40 minutes or until rice is tender and liquid is absorbed. Let stand 5 minutes. Fluff with a fork. 2. In a 12-inch wok or skillet heat oil over medium-high. Add garlic, ginger, and crushed red pepper; cook and stir 10 seconds or until fragrant. Add carrots and mushrooms; cook and stir 1 minute. Add shrimp and pea pods; cook and stir 1 to 2 minutes or until shrimp are opaque. 3. Push shrimp mixture from center of wok. Pour eggs into center and cook until nearly set but still moist, about 1 minute, then stir gently to scramble. Stir in rice, soy sauce, and black pepper. Remove from heat. Let stand 1 to 2 minutes to heat through, stirring occasionally. PER SERVING (1½ cups each) CAL 346, FAT 11 g (2 g sat. fat), CHOL 212 mg, SODIUM 378 mg, CARB 39 g (4 g fiber,  3 g sugars), PRO 24 g, POTASSIUM 764 mg

FIBER RICH Using oats, almonds, and flaxseeds in the topper boosts healthy fats and fiber.

Classic Cherry Crisp SERVES 6 TOTAL 25 min.

1 ½ ¼ ¼ 2 2 2 1 1

orange cup regular rolled oats cup almond fl our cup packed brown sugar* Tbsp. unsalted butter, melted Tbsp. sliced almonds Tbsp. ground fl axseeds tsp. ground cinnamon lb. fresh or frozen unsweetened pitted dark sweet or tart red cherries 1 Tbsp. cornstarch Vanilla low-fat frozen yogurt (optional)

1. Remove 1 tsp. zest and squeeze ¼ cup juice from orange. 2. For topping, heat an 8-inch castiron or heavy skillet over medium. Add oats; cook 3 minutes or until toasted, stirring occasionally. Add the next six ingredients (through cinnamon). Cook and stir 1 minute or until mixture clings together in coarse crumbs (be careful as topping can brown quickly). Remove from skillet. 3. In the same skillet combine cherries and cornstarch; stir in orange zest and juice. Cook and stir over medium-high until thick and bubbly. Cook and stir 2 minutes more. 4. Sprinkle cherry mixture with topping. If desired, serve with frozen yogurt. PER SERVING (½ cup each) CAL 203, FAT 9 g (3 g sat. fat), CHOL 10 mg, SODIUM 6 mg, CARB 30 g (4 g fi ber, 20 g sugars), PRO 4 g, POTASSIUM 237 mg *SUGAR SUB We do not recommend a

sugar substitute for this recipe.

Ground Beef Gyros SERVES 4 TOTAL 20 min.

8 2 ½ ½ ¼ 2 1 2 ¼ ¼ 2

oz. 90% lean ground beef tsp. Greek seasoning cup chopped seeded cucumber cup chopped roma tomato cup thinly sliced red onion Tbsp. chopped fresh parsley Tbsp. lemon juice tsp. olive oil tsp. salt tsp. black pepper 6-inch whole wheat pita bread rounds, halved crosswise ¼ cup plain low-fat Greek yogurt

1. In a 10-inch nonstick skillet cook ground beef and Greek seasoning over medium-high until browned. In a small bowl combine the next eight ingredients (through pepper). 2. Fill pita halves with meat and cucumber mixture. Serve with yogurt. PER SERVING (½    pita sandwich each) CAL 225, FAT 9 g (3 g sat. fat), CHOL 37 mg, SODIUM 400 mg, CARB 21 g (3 g fi ber,  3 g sugars), PRO 16 g, POTASSIUM 340 mg

Comfort Food Makeovers 49

Chicken Pot Pie with Cauliflower Crust

O N T HE C OV ER

SERVES 4 HANDS ON 40 min. TOTAL 1 hr. 45 min.

1 ½ 1/3 ¼ ¼ 1 1 ½ ½ 2 1 1/3 2 1½ 1/8 1½

2 4

Nonstick cooking spray 16-oz. pkg. fresh cauliflower rice cup finely shredded Parmesan cheese (2 oz.) cup all-purpose flour tsp. salt tsp. black pepper egg cup thinly sliced carrots cup thinly sliced celery cup chopped onion cloves garlic, minced cup reduced-fat milk cup reduced-sodium chicken broth Tbsp. all-purpose flour tsp. chopped fresh thyme or ½ tsp. dried thyme, crushed tsp. salt cups chopped cooked chicken breast tsp. olive oil tsp. finely shredded Parmesan cheese

3. Divide remaining mixture among the prepared ramekins. Using wet fingers, press onto bottoms and halfway up sides of ramekins. Bake 10 minutes or until crusts are set and edges are starting to brown. Transfer pan with ramekins to a wire rack. 4. Meanwhile, drain water from skillet. Wipe dry and coat with cooking spray; heat over medium. Add carrots, celery, onion, and garlic; cook 5 minutes or until tender, stirring occasionally. 5. In another medium bowl whisk together the next five ingredients (through the 1/8 tsp. salt). Add to carrot mixture. Cook and stir over medium until thick and bubbly. Stir in chicken. Divide mixture among crust-lined ramekins. 6. Divide topper mixture into four portions. Place each portion on a 4-inch square of parchment paper. Using wet fingers, pat portions

into 3-inch circles. Peel away paper and place circles on top of filling in ramekins. Brush with oil and sprinkle with the 4 tsp. cheese. Bake 20 minutes or until filling is bubbly and toppers are golden. Cool slightly before serving. If desired, sprinkle with fresh thyme. PER SERVING (1 pot pie each) CAL 312, FAT 10 g (4 g sat. fat), CHOL 104 mg, SODIUM 617 mg, CARB 26 g (4 g fiber,  8 g sugars), PRO 29 g, POTASSIUM 789 mg

1. Coat four 8- to 10-oz. ramekins with cooking spray and place in a 15×10-inch baking pan. Place cauliflower rice in a steamer basket in a 10-inch nonstick skillet; add water to just below the basket. Bring to boiling. Steam, covered, 5 minutes or until tender. Remove basket with cauliflower; cool cauliflower completely. 2. Preheat oven to 425°F. In a medium bowl combine the next four ingredients (through pepper). Place cauliflower on a 100%-cotton cloth or several layers of paper towels. Bring up edges and gently squeeze liquid from cauliflower. Stir cauliflower into cheese mixture; stir in egg. Reserve ½ cup of the mixture for topper.

CARB SMART Subbing in riced cauliflower for some of the flour in the crust keeps carbs from skyrocketing. Using reduced-fat milk in the sauce makes it creamy without the saturated fat.

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Mango-Lime Fish Tacos SERVES 8 TOTAL 30 min.

2 lb. fresh or frozen skinless tilapia, sole, or red snapper fillets ½ tsp. salt ½ tsp. garlic powder ¼ tsp. black pepper 2 limes, thinly sliced 2 tsp. canola oil ½ of a medium onion, halved and thinly sliced 1 tsp. cumin seeds 6 cups coarsely shredded purple and/or green cabbage 16 6-inch white corn tortillas, warmed 2 cups peeled and chopped fresh mangoes 1½ cups crumbled Cotija cheese (6 oz.) ¾ cup light sour cream Radishes, cut into thin bite-size strips Lime wedges Sriracha sauce 1. Thaw fish, if frozen. Preheat oven to 425°F. Line a 15×10-inch baking sheet with foil. 2. Arrange fish in a single layer on the prepared baking sheet. Sprinkle with ¼ tsp. of the salt, the garlic powder, and pepper. Top with lime slices. Bake 5 to 8 minutes or until fish flakes easily. 3. Meanwhile, in a 10-inch nonstick skillet heat oil over medium. Add onion, cumin seeds, and the remaining ¼ tsp. salt. Cook and stir 30 seconds or until cumin is fragrant. Gradually add cabbage, tossing with tongs to combine with onion mixture. Cook 3 to 4 minutes or just until cabbage is softened. 4. Coarsely flake fish. Serve cabbage mixture in warm tortillas topped with fish, mangoes, cheese, sour cream, and radishes. Serve with lime wedges and sriracha sauce. PER SERVING (2 tacos each) CAL 373, FAT 13 g (6 g sat. fat), CHOL 84 mg, SODIUM 575 mg, CARB 35 g (6 g fiber,  11 g sugars), PRO 31 g, POTASSIUM 632 mg

CARB SMART If you need to cut carbs further, consider using large leaves of cabbage in place of the tortillas.

Spinach-Artichoke Turkey Noodle Casserole SERVES 6 HANDS ON 15 min. TOTAL 30 min.

Nonstick cooking spray 3 cups dried wide whole wheat egg noodles 1 Tbsp. canola oil 1 to 1¼ lb. extra-lean ground turkey breast 1¼ cups thinly sliced red bell pepper 1 cup chopped onion 4 cloves garlic, minced 4 oz. reduced-fat cream cheese (neufchatel), cubed 1 cup reduced-sodium chicken broth 1/3 cup light mayonnaise ¼ tsp. crushed red pepper ¼ tsp. black pepper 1 9-oz. pkg. frozen chopped spinach, thawed 1 9-oz. pkg. frozen artichoke hearts or chopped broccoli, thawed ½ cup shredded Parmesan cheese (2 oz.) 2 Tbsp. chopped fresh chives or ¼ cup chopped fresh parsley

Key Lime Mason Jar Cheesecakes SERVES 8 TOTAL 20 min.

2/3 cup crushed graham crackers 1 Tbsp. butter, melted 2 oz. reduced-fat cream cheese (neufchatel), softened 2 Tbsp. Key lime juice ¼ tsp. vanilla ¼ cup powdered sugar 2 cups frozen light whipped dessert topping, thawed Thin Key lime slices

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1. In a small bowl combine crushed graham crackers and melted butter. Divide mixture among eight 4-oz. canning jars; press lightly with the back of a spoon. 2. For filling, in a large bowl beat cream cheese with a mixer on medium 30 seconds. Beat in lime juice and vanilla. Beat in powdered sugar until smooth. Fold in about ½ cup of the whipped topping to lighten. Fold in the remaining whipped topping. Transfer to a heavy resealable plastic bag; snip a 1-inch hole in a bottom corner of bag. Pipe filling into jars. Top with lime slices. Refrigerate up to 24 hours.

1. Preheat oven to 350°F. Coat a 3-qt. rectangular or square baking dish with cooking spray. Cook noodles according to package directions; drain. 2. Meanwhile, in a 10-inch nonstick skillet heat oil over medium. Add ground turkey, bell pepper, onion, and garlic; cook until turkey is no longer pink. Remove from heat. Stir in cream cheese until melted. 3. In a large bowl whisk together broth, mayonnaise, crushed red pepper, and black pepper. Wrap spinach and artichokes in a double layer of paper towels and blot dry. Add spinach and artichokes to mayonnaise mixture. Stir in turkey mixture, noodles, and Parmesan cheese. Transfer to the prepared baking dish. 4. Bake 15 minutes. Stir turkey mixture. Bake 10 to 15 minutes more or until heated through. Sprinkle with chives before serving.

PER SERVING (1/3 cup each) CAL 118, FAT 6 g (4 g sat. fat), CHOL 9 mg, SODIUM 67 mg, CARB 16 g (0 g fiber, 8 g sugars), PRO 1 g, POTASSIUM 32 mg

PER SERVING (11/2 cups each) CAL 347, FAT 14 g (5 g sat. fat), CHOL 58 mg, SODIUM 451 mg, CARB 29 g (7 g fiber, 4 g sugars), PRO 28 g, POTASSIUM 314 mg

dip it good Wholesome dips start with Greek yogurt. Use this base recipe and play with add-ins for a nutritious dip for snack or party time. Each serving is around 50 calories and 2 grams of carbs.

BASE RECIPE

GRE

EN GODDESS

Start with 1 cup plain fatfree Greek yogurt, 1 Tbsp. olive oil, 1 small clove garlic, minced, and 1∕8 tsp. each kosher salt and black pepper. To the base recipe add the fresh herbs and seasonings for desired variation. Combine all ingredients in a food processor or blender; cover and process or blend until smooth. Serve with low-carb vegetable dippers such as mini bell peppers, carrot and celery sticks, and broccoli and cauliﬂower ﬂorets. Serves 4 (2 Tbsp. dip each).

1∕2 cup chopped fresh baby spinach

1 tsp. lemon zest

2 2 tsp. fresh lemon juice

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3 1 tsp. each chopped fresh dill, mint, and parsley

1 Tbsp. crumbled feta cheese

KY MO

CHIPOT

A RE

M Y PA R M E S

1 1 tsp. finely chopped chipotle pepper in adobo sauce

M REA

2 1∕2 tsp. agave syrup or honey

3 1∕8 tsp. each onion powder, dry mustard, ground cumin, and paprika

Y M U S TA

1 1∕4 cup freshly grated Parmesan cheese

1 1 tsp. chopped fresh chives

2 1 tsp. Dijon-style mustard

3 2 1 Tbsp. no-sugaradded ketchup

1 Tbsp. chopped fresh parsley

3 1∕2 tsp. chopped fresh dill Dip It Good 55

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Farro with Roasted Sweet Potatoes and Watercress SERVES 4 HANDS ON 20 min. TOTAL 45 min.

¾ cup pearled or whole farro ¾ tsp. kosher salt 8 oz. sweet potato, peeled (if desired) and roughly chopped ½ cup sliced red onion 2 cloves garlic, minced 1 Tbsp. plus 2 tsp. olive oil 1 tsp. smoked paprika 1 tsp. ground cumin 1 Tbsp. white balsamic vinegar 2 tsp. fresh lemon juice 2 tsp. pure maple syrup 2 tsp. Dijon-style mustard 1 tsp. chopped fresh thyme

½ tsp. cracked black pepper 3 cups fresh watercress or arugula 2 Tbsp. chopped toasted walnuts 1. Preheat oven to 400°F. Cook farro according to package directions, adding ¼ tsp. of the salt to cooking water. 2. Line a 15×10-inch baking pan with parchment paper. In a large bowl combine sweet potato, onion, garlic, 1 Tbsp. of the oil, the paprika, cumin, and ¼ tsp. of the salt (mixture will be dry). Spread sweet potato mixture, including any spices left in bowl, in a single layer on prepared pan. Bake 20 to 25 minutes or until sweet potato is tender and onion and garlic are starting to brown. Cool slightly.

3. For dressing, in a small bowl whisk together remaining 2 tsp. oil, the vinegar, lemon juice, maple syrup, mustard, thyme, pepper, and remaining ¼ tsp. salt. 4. Toss together farro, sweet potato mixture, watercress, walnuts, and dressing. MAKE AHEAD Follow directions through

Step 4, except do not toss with dressing. Store farro mixture in an airtight container and the dressing in a separate container. Store in the refrigerator up to 3 days. To serve, toss farro mixture with dressing. PER SERVING (1¼ cups each) CAL 271, FAT 9 g (1 g sat. fat), CHOL 0 mg, SODIUM 278 mg, CARB 42 g (6 g fiber,  6 g sugars), PRO 7 g, POTASSIUM 289 mg

Plant Slant 57

Black Bean and Rice Patties with Fresh TomatoAvocado Salsa

10–35% That’s the crazy-wide range (anywhere from 50 to 175 grams!) recommended for how much of your total calories should come from protein. The amount depends on your age, weight, and activity level. But you can meet this recommendation without meat (see “High-Protein Plants,” page 60).

Black Bean and Rice Patties with Fresh Tomato-Avocado Salsa SERVES 4 TOTAL 30 min.

1 4.4-oz. container cooked brown rice, such as Minute Ready to Serve 1 15-oz. can reduced-sodium black beans, drained but not rinsed ¼ cup refrigerated or frozen egg product, thawed 1 Tbsp. light mayonnaise 1 clove garlic, finely minced ½ tsp. ground chipotle chile pepper ½ tsp. ground cumin ½ tsp. dried oregano, crushed ¼ tsp. kosher salt 1 Tbsp. olive oil ½ cup chopped avocado 1 cup grape tomatoes, quartered 2 Tbsp. finely chopped red onion 2 Tbsp. chopped fresh cilantro 1 Tbsp. lime juice Lime wedges 1. Heat rice according to package directions. 2. Place beans in a large bowl; mash slightly, leaving some beans whole. Stir in rice, egg, mayonnaise, garlic, the chipotle pepper, cumin, oregano, and salt. Shape mixture into four 3 ½-inch patties, using a heaping ⅓ cup per patty. 3. Heat oil in a 12-inch nonstick skillet over medium-high. Add patties; cook 4 to 5 minutes per side or until browned and heated through. 4. For salsa, in a small bowl combine avocado, tomatoes, onion, cilantro, and lime juice. Serve patties with salsa and lime wedges. TIP Patties will be wet, so make sure to gently flip the patties when cooking. For a less wet mixture, shape patties and store, covered, in the refrigerator overnight. PER SERVING (1 patty + ⅓ cup salsa each) CAL 227, FAT 10 g (1 g sat. fat), CHOL 1 mg, SODIUM 289 mg, CARB 27 g (6 g fiber, 2 g sugars), PRO 7 g, POTASSIUM 563 mg

Black Lentils with Oranges and Beets SERVES 4 HANDS ON 25 min. TOTAL 1 hr. 45 min.

1 ¾ 4 2 1 3 1 1 1 1 ½ 3

8-oz. beet, greens removed cup dry black lentils cups fresh arugula or baby kale Tbsp. pine nuts or chopped walnuts orange Tbsp. white balsamic vinegar Tbsp. ﬁnely chopped shallot Tbsp. olive oil Tbsp. honey tsp. chopped fresh rosemary tsp. cracked black pepper Tbsp. crumbled goat cheese

1. Preheat oven to 350°F. Wrap beet in foil; place on a small baking sheet. Bake 1 hour and 15 minutes or until tender. Cool completely, about 30 minutes. Slip beet skins oﬀ with the foil; slice beet into rounds.

2. Meanwhile, cook lentils according to package directions, adding ½ tsp. salt to cooking water. Drain; cool. Toss lentils with greens. 3. Toast nuts in a dry skillet over medium 3 to 4 minutes or until golden and fragrant, stirring occasionally. 4. Zest orange; remove remaining peel and cut orange crosswise into ¼-inchthick slices. 5. In a small bowl, whisk together zest, vinegar, shallot, oil, honey, rosemary, pepper, and ¼ tsp. salt. 6. Arrange lentil mixture on a serving platter. Top evenly with beet slices, orange slices, cheese, and nuts; drizzle with dressing. PER SERVING (2 cups lentil salad + about 1½ Tbsp. dressing each) CAL 285, FAT 8 g (2 g sat. fat), CHOL 2 mg, SODIUM 287 mg, CARB 44 g (7 g ﬁber, 18 g sugars), PRO 12 g, POTASSIUM 604 mg

Plant Slant 59

HIGH-PROTEIN PLANTS Green Veggie Alfredo SERVES 4 HANDS ON 15 min. TOTAL 25 min.

6 oz. dried multigrain highprotein or whole grain farfalle pasta 2 cups broccoli florets 4 cups fresh baby spinach ¾ cup jarred light Alfredo sauce 2 Tbsp. basil pesto 2 tsp. lemon zest 2 Tbsp. finely shredded Parmesan cheese ¼ tsp. black pepper

1. Cook pasta according to package directions, adding broccoli during the last 3 minutes of cooking. Drain, reserving ¼ cup of the cooking water, and return pasta and broccoli to the pot. Stir in spinach, Alfredo sauce, pesto, and 1 tsp. of the lemon zest. Cook and stir over medium-low until heated through and spinach is wilted. 2. If necessary, stir in enough of the reserved pasta-cooking water to reach desired consistency. Spoon pasta into serving bowls. Sprinkle with Parmesan, remaining lemon zest, and pepper. PER SERVING (1¼ cups each) CAL 241, FAT 8 g (2 g sat. fat), CHOL 18 mg, SODIUM 431 mg, CARB 36 g (5 g fiber,  3 g sugars), PRO 11 g, POTASSIUM 152 mg

Power up without the meat. A 200-pound person needs about 73 grams of protein, which can easily be met with just plants. TOFU

1 cup cubed = 20 grams

LENTILS

½ cup cooked = 9 grams

EDAMAME

½ cup cooked = 8 grams

PEANUT BUTTER 2 Tbsp. = 8 grams

BLACK BEANS

½ cup cooked = 7 grams

CHICKPEAS

½ cup cooked = 7 grams

PEAS

½ cup cooked = 5 grams

QUINOA

½ cup cooked = 4 grams

ALMONDS

2 Tbsp. whole = 4 grams

PISTACHIOS

2 Tbsp. shelled = 3 grams

WALNUTS

2 Tbsp. halves = 2 grams

SUNFLOWER SEEDS 2 Tbsp. = 2 grams

White Beans and Tomatoes with Kale Pesto SERVES 4 TOTAL 20 min.

2 1 2 ¼ 1 ½ 1 1 ½ 3 2

tsp. olive oil cup packed fresh baby kale Tbsp. pine nuts, toasted cup freshly shredded Parmesan cheese (1 oz.) clove garlic, peeled and halved tsp. lemon zest Tbsp. lemon juice Tbsp. water tsp. kosher salt cups multicolor grape tomatoes, halved 15-oz. cans reduced-sodium cannellini beans, rinsed and drained tsp. cracked black pepper Lemon zest (optional) Finely chopped fresh parsley (optional)

1. For pesto, in a food processor combine 1 tsp. of the oil and the next eight ingredients (through salt). Cover and process until nearly smooth, stopping to scrape sides as necessary. 2. Heat remaining 1 tsp. oil in a 10-inch nonstick skillet over medium-high. Add tomatoes; cook 2 minutes or until slightly soft, stirring occasionally. Add beans; cook 3 minutes or until heated through, stirring occasionally. Stir in half the pesto and the pepper. Serve bean mixture with remaining pesto and, if desired, lemon zest and parsley. PER SERVING (1 cup bean mixture + 2 Tbsp. pesto  each) CAL 288, FAT 11 g (2 g sat. fat), CHOL 4 mg, SODIUM 435 mg, CARB 35 g (11 g fiber,  4 g sugars), PRO 14 g, POTASSIUM 796 mg

Plant Slant 61

Portobello Pot Roast

Portobello Pot Roast SERVES 4 HANDS ON 15 min. TOTAL 1 hr.

12 oz. baby yellow potatoes, halved if large 8 4-inch portobello mushrooms, stemmed and, if desired, gills removed 1 Vidalia onion, cut into 8 wedges 12 oz. baby carrots with ½-inch tops 3 cloves garlic, sliced ½ cup dry white wine 1 Tbsp. chopped fresh oregano 2 Tbsp. olive oil 1 tsp. kosher salt ½ tsp. black pepper Grated fresh horseradish (optional)

Spicy Noodles with Edamame, Cucumber, and Peanuts

1. Preheat oven to 375°F. In a 6-qt. Dutch oven layer potatoes, mushrooms, onion, carrots, and garlic. Add wine and oregano. Drizzle with oil; sprinkle with salt and pepper. Bake, covered, 45 to 60 minutes or until vegetables are tender, stirring once or twice. 2. Transfer Dutch oven to stove top. Using a slotted spoon, transfer vegetables to a platter. Bring cooking liquid to boiling. Boil gently, uncovered, 5 minutes or until reduced by half. Pour liquid over vegetables on platter. If desired, sprinkle with horseradish. PER SERVING (2¼ cups each) CAL 241, FAT 8 g (1 g sat. fat), CHOL 0 mg, SODIUM 373 mg, CARB 34 g (7 g ﬁber, 13 g sugars), PRO 6 g, POTASSIUM 961 mg

Spicy Noodles with Edamame, Cucumber, and Peanuts SERVES 4 HANDS ON 20 min. TOTAL 30 min.

4 oz. whole grain spaghetti 2 Tbsp. rice vinegar 2 Tbsp. reduced-sodium soy sauce 1 Tbsp. plus 1½ tsp. fresh lime juice 1 Tbsp. canola oil 1 Tbsp. honey 1 tsp. toasted sesame oil 2 cloves garlic, minced

2 tsp. grated fresh ginger ⅛ tsp. crushed red pepper (optional) 1½ cups thinly sliced cucumbers 1 cup matchstick-cut carrots 1 cup refrigerated or frozen shelled edamame, thawed ¼ cup chopped fresh mint ¼ cup chopped fresh cilantro 2 Tbsp. unsalted dry-roasted peanuts, coarsely chopped Sesame seeds (optional) 1. Cook pasta according to package directions, omitting salt and fat. Let cool 15 minutes.

2. Meanwhile, in a small saucepan combine the next nine ingredients (through crushed red pepper, if using). Bring to boiling; reduce heat and simmer 10 minutes, stirring frequently (sauce will be thin). Let cool 15 minutes. 3. Combine pasta, sauce, cucumbers, carrots, edamame, mint, and cilantro; toss to coat. Top servings with peanuts and, if desired, sesame seeds. PER SERVING (1¼ cups each) CAL 254, FAT 10 g (1 g sat. fat), CHOL 0 mg, SODIUM 243 mg, CARB 35 g (7 g ﬁber, 9 g sugars), PRO 11 g, POTASSIUM 616 mg

Plant Slant 63

FREEZER METHOD Freeze tofu for a meatier texture. Drain and pat dry the block of tofu. Wrap in Reynolds Wrap Aluminum Foil. Place in a freezer bag

Sweet-and-Sour Tofu SERVES 4 TOTAL 30 min.

1 12- to 14-oz. pkg. ﬁrm, water-packed tofu, drained and patted dry 1 Tbsp. cornstarch ⅔ cup unsweetened pineapple juice ½ cup ketchup 1 Tbsp. reduced-sodium soy sauce 4 cloves garlic, minced 1 Tbsp. minced fresh ginger

2 Tbsp. vegetable oil 8 oz. fresh snow pea pods, trimmed 1⅓ cups hot cooked brown rice 2 Tbsp. thinly sliced green onion Sesame seeds (optional) 1. Cut tofu in half crosswise, then cut to make sixteen slices about ½ inch thick. Lightly dust both sides of tofu with cornstarch. 2. For sauce, in a small bowl whisk together pineapple juice, ketchup, soy sauce, garlic, and ginger.

3. In a 12-inch wok or skillet heat oil over medium-high. Add tofu in a single layer. Cook 2 to 4 minutes or until golden, turning once. Remove tofu and keep warm. 4. Add pea pods to wok; cook and stir 1 to 2 minutes or until crisp-tender. Stir in sauce. Bring to boiling. Return tofu to wok, turning to coat with sauce. Serve tofu mixture over brown rice. Sprinkle with green onion and, if desired, sesame seeds. PER SERVING (1 cup each) CAL 275, FAT 12 g (1 g sat. fat), CHOL 0 mg, SODIUM 137 mg, CARB 33 g (4 g ﬁber, 7 g sugars), PRO 11 g, POTASSIUM 371 mg

FIVE REASONS TO START EATING MORE PLANTS 1 PREVENT AND MANAGE DIABETES. Population

studies show vegetarians have a lower incidence of diabetes than nonvegetarians. Just as important, intervention studies show that vegetarian and vegan diets help reduce blood sugar— more than diets using traditional carbohydrate-counting methods.

2 LOWER YOUR RISK OF HEART DISEASE. Studies

show vegetarian diets reduce the risk of heart disease by as much as 40 percent. Even if you don’t follow a vegetarian diet, just eating more produce is beneficial. A Harvard University study found that people who eat about 5 cups of produce a day lower their risk of heart disease by nearly 30 percent.

3 PROTECT AGAINST CANCER. Eating lots of

produce while also eating less red meat reduces the risk for certain cancers. Studies show you don’t have to completely eliminate meat. The American Institute for Cancer Research recommends eating 18 ounces or less of red meat per week.

4 LOSE WEIGHT. Vegetarian proteins can help you lose weight. Nuts may be high in calories, but studies show that people who eat more nuts have lower body weight and smaller waists. Nuts provide fiber, healthy fats, and protein—all nutrients that satiate hunger. And eating ¾ cup of high-fiber and high-protein pulses (lentils, beans, and peas) a day can help you lose weight and keep it off. 5 HELP THE PLANET.

If everyone in the U.S. went vegetarian one day a week for one year, it would have the same environmental impact as taking 7.6 million cars off the road, according to the Environmental Working Group. Plants use less fresh water, have lower greenhouse-gas emissions, and require less land than livestock.

Walnut-Stuffed Zucchini Boats SERVES 2 HANDS ON

30 min. TOTAL 55 min.

2 10-oz. zucchini, trimmed and cut in half lengthwise 1 tsp. olive oil ¼ tsp. kosher salt ½ cup broken walnuts 1/3 cup roasted red bell pepper ¼ cup packed fresh parsley leaves ½ cup cooked quinoa 1 Tbsp. finely shredded Parmesan cheese 1 Tbsp. fresh lemon juice 1/8 tsp. black pepper 1. Preheat oven to 350°F. Line a baking sheet with foil. Using a spoon or melon baller, scoop out flesh from cut sides of zucchini halves, making 1-inchdeep cavities. Place zucchini, cut sides up, on prepared baking sheet. Drizzle

with oil and sprinkle with 1/8 tsp. of the salt. Bake 15 minutes. 2. Meanwhile, in a food processor combine walnuts, roasted pepper, and parsley. Cover and pulse until finely chopped. In a small bowl combine walnut mixture, quinoa, cheese, and lemon juice. 3. Spoon walnut mixture into zucchini shells. Sprinkle with black pepper and the remaining 1/8 tsp. salt. Bake 20 minutes or until zucchini is crisp-tender. TO COOK QUINOA Cook 1/3 cup dry quinoa

according to package directions; cool and measure 1/2 cup. Transfer the extra quinoa to a small airtight container and store in refrigerator up to 5 days. Makes 1 cup.

PER SERVING (2 zucchini boats each) CAL 338, FAT 24 g (3 g sat. fat), CHOL 2 mg, SODIUM 271 mg, CARB 27 g (6 g fiber,  8 g sugars), PRO 11 g, POTASSIUM 968 mg

Plant Slant 65

EASY PEEL

meal prep made easy

To peel cooled eggs, tap an egg on the countertop, then gently roll under your palm on the countertop to completely crack it. Starting at the wide end, peel the shell, working under running water if necessary.

Diabetes doesn’t take a break just because you’re busy at work. Plan and prep carb-smart lunches and dinners like a pro: Cook big batches of eggs, beef, or chicken, then store portions in the fridge for quick and totable meals. Big-Batch Steamed Eggs Place 12 eggs in a steamer basket in a 4- to 5-qt. Dutch oven, layering as needed. Add water to Dutch oven to just below the basket. Bring to simmering. Steam, covered, 17 minutes. Transfer eggs to a bowl of ice water until cool enough to handle. Remove from water and store in the refrigerator up to 5 days. Use as directed in recipes starting on page 68.

Diabetic Living Eat to Beat Diabetes 2019

Big-Batch Chicken In a small bowl stir together 2 Tbsp. each dried minced onion and dried parsley, 1 Tbsp. dried chives, 2 tsp. each garlic powder and paprika, 1 tsp. black pepper, and ½ tsp. kosher salt. Stir in 2 Tbsp. vegetable oil. Rub both sides of four 6- to 8-oz. skinless, boneless chicken breasts with spice mixture. Arrange chicken on a 15×10-inch baking pan. Place in a cold oven and set oven temperature to 450°F. Bake 25 to 30 minutes or until chicken is done (165°F). Shred chicken using two forks. Divide shredded chicken into three portions (about 1 1/3 cups each). Store in the refrigerator up to 4 days. Use as directed in recipes starting on page 70.

SIMPLE SWAP If you can’t find extra-lean ground beef, you can easily sub extra-lean ground turkey in any of the beef recipes.

Big-Batch Ground Beef

START COLD Starting the chicken in a cold oven ensures gradual, even cooking as the oven heats. For easy clean up, line pan with Reynolds Wrap Aluminum Foil first.

In a 12-inch skillet, working in batches, cook 3 lb. extra-lean ground beef (95% lean); 3 cups chopped onions; and 6 cloves garlic, minced; over mediumhigh 10 minutes or until meat is browned. Drain off fat. Stir in 1 tsp. black pepper and ½ tsp. kosher salt. Divide meat mixture into three 3-cup portions. Store in the refrigerator up to 4 days. Use as directed in recipes starting on page 72. TO FREEZE Place each portion in a 4-cup

airtight freezer container. Store in freezer up to 3 months. Before using, thaw mixture in the refrigerator overnight.

Meal Prep Made Easy 67

Heirloom Tomato and Egg Toast with Mustard Aïoli SERVES 4 TOTAL 15 min.

1 1 1 4 ½ 4 4 2 1

Tbsp. mayonnaise Tbsp. Dijon-style coarse ground mustard tsp. honey slices whole grain bread cup shredded mozzarella or Swiss cheese (2 oz.) to 8 slices heirloom tomatoes Big-Batch Steamed Eggs (recipe, page 66), sliced Tbsp. chopped fresh basil Tbsp. balsamic glaze (optional)

1. In a small bowl combine mayonnaise, mustard, and honey. 2. Spread bread slices with mayonnaise mixture and top with cheese. Place slices on a baking sheet and broil 2 to 4 minutes until cheese is melted and bread is toasted. Top with tomatoes, BigBatch Steamed Eggs, and basil. If desired, drizzle with balsamic glaze. PER SERVING (1 toast each) CAL 228, FAT 12 g (4 g sat. fat), CHOL 197 mg, SODIUM 371 mg, CARB 16 g (2 g fiber, 5 g sugars), PRO 13 g, POTASSIUM 220 mg

Chipotle Ranch Egg Salad Wraps SERVES 4 TOTAL 15 min.

1 lime 4 Big-Batch Steamed Eggs (recipe, page 66) ½ of a medium avocado, halved, seeded, and peeled 2/3 cup finely chopped green bell pepper ¼ cup thinly sliced green onions ¼ cup light ranch or fiesta ranch salad dressing 1 to 2 tsp. chopped canned chipotle pepper in adobo sauce 4 8-inch low-carb whole wheat flour tortillas, such as Tumaro’s 4 romaine lettuce leaves 1. Remove 1 tsp. zest and squeeze 1 Tbsp. juice from lime. In a bowl coarsely mash Big-Batch Steamed Eggs and avocado. Stir in lime zest and juice, bell pepper, green onions, dressing, and chipotle pepper. 2. Line tortillas with lettuce. Spoon egg mixture onto each tortilla just below the center. Starting at the bottom edge, roll up tortilla. Cut in half before serving. PER SERVING (1 wrap each) CAL 237, FAT 13 g (3 g sat. fat), CHOL 189 mg, SODIUM 459 mg, CARB 18 g (10 g fiber,  3 g sugars), PRO 10 g, POTASSIUM 217 mg

Diabetic Living Eat to Beat Diabetes 2019

Veggie and Egg Flatbread Pizzas SERVES 4 HANDS ON 20 min. TOTAL 25 min.

4 rustic white thin-crust pizza flatbreads ¾ cup reduced-sodium marinara or pizza sauce 4 cups fresh baby spinach, chopped 4 Big-Batch Steamed Eggs (recipe, page 66), sliced 1 cup chopped yellow bell pepper ½ cup crumbled feta cheese (2 oz.) 2 Tbsp. olive oil Dash dried Italian seasoning, crushed 1. Preheat oven to 450°F. Divide flatbreads between two baking sheets. Bake on separate oven racks 5 minutes or until toasted, rotating baking sheets once. 2. Spread flatbreads with sauce. Top with spinach, Big-Batch Steamed Eggs, bell pepper, and cheese. Drizzle with oil and sprinkle with Italian seasoning. TO TOTE Place toasted flatbread in an airtight

container. Place one-fourth of each pizza topper in a separate airtight container or resealable plastic bag. Chill toppers overnight. Pack in an insulated bag with an ice pack. To serve, assemble as directed. PER SERVING (1 flatbread pizza each) CAL 359, FAT 18 g (5 g sat. fat), CHOL 204 mg, SODIUM 562 mg, CARB 33 g (3 g fiber, 8 g sugars), PRO 17 g, POTASSIUM 307 mg

TIP Extra marinara sauce is great to have on hand for tossing with zucchini noodles and ground turkey for a quick dinner or as a dip for bell pepper strips.

Chicken Street Tacos SERVES 4 TOTAL 20 min.

1 1 1/3-cup portion Big-Batch Chicken (recipe, page 67) 8 6-inch corn tortillas 4 cups shredded romaine lettuce 1 cup halved cherry tomatoes 1 avocado, halved, seeded, peeled, and sliced ¼ cup pumpkin seeds (pepitas) Plain Greek yogurt and/or hot sauce (optional) 4 lime wedges 1. In a medium bowl microwave Big-Batch Chicken 1 to 2 minutes or until heated through, stirring once. 2. Spoon about 3 Tbsp. of the chicken onto each tortilla. Top with lettuce, tomatoes, avocado, and pumpkin seeds. Serve with yogurt and/or hot sauce (if desired) and lime wedges. PER SERVING (2 tacos each) CAL 324, FAT 17 g (3 g sat. fat), CHOL 29 mg, SODIUM 101 mg, CARB 30 g (7 g fiber, 2 g sugars), PRO 17 g, POTASSIUM 635 mg

Pesto Chicken-Quinoa Stew SERVES 4 TOTAL 15 min.

2 cups chopped kale or spinach 1 14.5-oz. can reduced-sodium chicken broth 1 1 1/3-cup portion Big-Batch Chicken (recipe, page 67) 1 cup cooked quinoa 2 Tbsp. chopped roasted red bell pepper 2 tsp. basil pesto ½ tsp. lemon zest ¼ tsp. kosher salt ¼ tsp. fresh cracked black pepper 1. Divide all of the ingredients among four 2- to 3-cup containers. Store in the refrigerator up to 4 days. 2. To serve, microwave one portion at a time 1 ½ to 2 minutes or until heated through, stirring once. PER SERVING (1 cup each) CAL 190, FAT 8 g (2 g sat. fat), CHOL 29 mg, SODIUM 441 mg, CARB 15 g (3 g fiber,  1 g sugars), PRO 15 g, POTASSIUM 418 mg

Diabetic Living Eat to Beat Diabetes 2019

Chicken, Cabbage, and Brussels Sprouts Slaw SERVES 4 TOTAL 25 min.

¼ ¼ 1 1 ¼ 3 3 1 ½ 1/3 ¼ 1

cup rice vinegar cup safflower oil Tbsp. toasted sesame oil Tbsp. honey tsp. salt cups finely shredded red cabbage cups finely shredded Brussels sprouts cup chopped red apple cup sliced celery cup toasted chopped walnuts cup sliced green onions 1 1/3-cup portion Big-Batch Chicken (recipe, page 67)

1. For vinaigrette, in a screw-top jar combine the first five ingredients (through salt). Cover and shake well. 2. For slaw, in a large bowl combine the next six ingredients (through green onions). Divide slaw and Big-Batch Chicken among four 3- to 4-cup containers; drizzle with vinaigrette. Store in the refrigerator up to 4 days.

TIP For best results, add the apple just before serving or the night before. Any longer and it may brown.

Greek Beef Pitas

TO STORE Place cabbage mixture in an airtight container. Store in the refrigerator up to 3 days. To reheat, transfer to a saucepan; heat over mediumlow, stirring occasionally. Serve as directed.

SERVES 4 TOTAL 15 min.

½ cup plain low-fat Greek yogurt 1 tsp. chopped fresh dill ½ tsp. lemon zest Dash salt 1 3-cup portion Big-Batch Ground Beef (recipe, page 67) 1 tsp. dried oregano, crushed 4 whole wheat pita bread rounds, halved crosswise 3 cups sliced cucumber 1 cup chopped tomato 4 lemon wedges 1. In a small bowl combine yogurt, dill, lemon zest, and salt. In a medium bowl combine BigBatch Ground Beef and oregano. Microwave 30 to 45 seconds or until heated through. 2. Line one half of each pita round with cucumber slices. Fill pita halves with meat mixture, tomato, and yogurt mixture. Serve with lemon wedges. PER SERVING (2 pita halves each) CAL 385, FAT 7 g (3 g sat. fat), CHOL 72 mg, SODIUM 595 mg, CARB 49 g (7 g fiber, 8 g sugars), PRO 35 g, POTASSIUM 843 mg

Egg Roll in a Bowl SERVES 4 HANDS ON 15 min. TOTAL 20 min.

4 cups packaged shredded cabbage with carrot (coleslaw mix) 1 3-cup portion Big-Batch Ground Beef (recipe, page 67) 2 cups cooked brown rice ¼ cup peanut sauce, such as Thai Kitchen ¼ cup water 1 Tbsp. reduced-sodium soy sauce 2 Tbsp. chopped fresh cilantro 2 cups fresh pineapple chunks 4 lime wedges 1. In a 3-qt. saucepan combine the first six ingredients (through soy sauce). Bring to boiling over medium; reduce heat. Simmer 5 minutes or until heated through and cabbage is tender, stirring occasionally. Top servings with cilantro and serve with pineapple and lime wedges. PER SERVING (1½ cups each) CAL 389, FAT 9 g (4 g sat. fat), CHOL 70 mg, SODIUM 471 mg, CARB 47 g (5 g fiber, 14 g sugars), PRO 30 g, POTASSIUM 647 mg

Beef and Black Bean Spinach Salad SERVES 4 TOTAL 15 min.

1 3-cup portion Big-Batch Ground Beef (recipe, page 67) 1 15-oz. can reduced-sodium black beans, rinsed and drained 1 cup frozen whole kernel corn 6 cups fresh baby spinach ½ cup crumbled Cotija or shredded Monterey Jack cheese with jalapeño peppers (2 oz.) ½ cup refrigerated salsa 1 cup baked corn tortilla strips or crushed tortilla chips (optional) 1. Divide Big-Batch Ground Beef, beans, and corn among four 1 ½- to 2-cup containers. Store in the refrigerator up to 4 days.

2. Divide spinach, cheese, and salsa into four portions and place in four separate airtight containers. Store in the refrigerator up to 4 days. If using, store tortilla strips at room temperature up to 2 days; freeze for longer storage (up to 1 month). 3. For a single serving, microwave one portion of meat mixture 45 to 60 seconds or until heated through. Arrange a single portion of spinach, cheese, and salsa on a plate; top with meat mixture and, if desired, tortilla strips. TIP To make tortilla strips, cut four 6-inch corn tortillas in half, then cut into ¼-inch strips. Arrange on a baking sheet and coat with nonstick cooking spray. Bake in a 400°F oven 8 to 10 minutes or until light brown and crisp, stirring once. Remove and cool. PER SERVING (3 cups each) CAL 370, FAT 10 g (5 g sat. fat), CHOL 84 mg, SODIUM 717 mg, CARB 35 g (8 g fiber, 5 g sugars), PRO 36 g, POTASSIUM 924 mg

Meal Prep Made Easy 73

veg out SK

BASE RECIPE

rice wine vinegar

3 fresh cilantro

Diabetic Living Eat to Beat Diabetes 2019

cauliflower florets

In a 10-inch skillet heat 2 Tbsp. olive oil over medium. Add 2 cloves garlic, minced; cook and stir 30 seconds or until fragrant. Add 4 cups VEGETABLE CHOICE and 1∕4 tsp. salt. Cook 7 to 10 minutes or until vegetables are tender and brown, stirring occasionally. Remove from heat. Toss vegetables with 1 Tbsp. SOUR CHOICE and 1 Tbsp. chopped FRESH HERB CHOICE. If desired, top servings with 2 Tbsp. freshly grated Parmesan cheese. Serves 4 (3∕4 cup each).

T C AR

RO TS

LL KI

ET SQUASH

1 1â&#x2C6;&#x2022;2-inch pieces carrot

2 red wine vinegar

SKILLE

3 fresh dill

TP EP PE R

S 1 1â&#x2C6;&#x2022;4 -inch slices zucchini and yellow summer squash

2 fresh lemon juice

3 fresh basil

1 bite-size pieces red, orange, and/or yellow bell pepper

2 fresh lemon juice

3 fresh oregano

Veg Out 75

go with the grain

Itâ&#x20AC;&#x2122;s a common misconception that people with diabetes need to cut out carbohydrate, but our bodies need it to function. So donâ&#x20AC;&#x2122;t go against the grain. Focus on nutrient-dense, high-fiber whole grains instead of blood-spiking refined carbs. Each of these recipes highlights a different whole grain.

Kale, Cranberry, and Bulgur Salad with Turkey SERVES 4 HANDS ON 45 min. TOTAL 1 hr. 30 min.

¾ 2 1 ¾ ¾ 3½ 2 1 1 4

cup uncooked red bulgur Tbsp. sliced almonds lb. turkey breast cutlets tsp. salt tsp. black pepper Tbsp. olive oil Tbsp. cider vinegar Tbsp. maple syrup tsp. Dijon-style mustard cups finely chopped stemmed kale 1 cup chopped Fuji apple ½ cup finely chopped shallots ¼ cup dried cranberries

WHAT COUNTS AS A WHOLE GRAIN?

A whole grain must have the bran, germ, and endosperm. A refined grain has had the bran and germ removed, which results in a quick-cooking, tender product. But it also means all the good-for-you nutrients and blood-stabilizing fiber have been removed.

1. Cook bulgur according to package directions. Meanwhile, in a 10-inch nonstick skillet cook almonds over medium 3 to 4 minutes or until toasted, stirring frequently. Remove from skillet. 2. Sprinkle both sides of turkey with ¼ tsp. of the salt and ¼ tsp. of the pepper. In same skillet heat ½ Tbsp. of the oil over medium-high. Add turkey; cook 4 minutes or until no longer pink, turning once. Cut into 1-inch pieces. 3. In a large bowl whisk together vinegar, maple syrup, mustard, and the remaining 3 Tbsp. oil, ½ tsp. salt, and ½ tsp. pepper. Add kale, apple, shallots, dried cranberries, bulgur, and turkey; toss gently to coat. Chill 30 minutes or until ready to serve. Top servings with toasted almonds. TIP Red bulgur is made from red wheat and has a rich, dark brown color. Look for Bob’s Red Mill brand at the supermarket. You can substitute any variety of bulgur. PER SERVING (2½ cups each) CAL 450, FAT 16 g (3 g sat. fat), CHOL 71 mg, SODIUM 572 mg, CARB 46 g (5 g fiber, 10 g sugars), PRO 33 g, POTASSIUM 566 mg

Go with the Grain 77

Chicken and Vegetable Souvlaki with Barley Pilaf and Tzatziki SERVES 4 HANDS ON 1 hr. TOTAL 1 hr. 30 min.

½ ¼ ¼ 6 1 ¼ 1 2 1 ½ 2 ½ 1 ¼ 2 2 1

cup fresh lemon juice cup snipped fresh Italian parsley cup olive oil cloves garlic, minced tsp. salt tsp. black pepper lb. skinless, boneless chicken breast halves, cut into 1-inch pieces cups cherry tomatoes cup water cup regular pearled barley Tbsp. snipped fresh basil cup coarsely shredded English cucumber 5.3-oz. carton plain low-fat Greek yogurt cup snipped fresh dill medium zucchini, halved lengthwise and sliced ¼ inch thick medium red, yellow, and/or orange bell peppers, cut into 1-inch pieces small red onion, cut into 8 wedges Lemon wedges

1. In a large shallow dish combine lemon juice, parsley, oil, garlic, ½ tsp. of the salt, and the black pepper. Add chicken, turning to coat. Cover; marinate in the refrigerator 30 minutes to 2 hours. 2. Meanwhile, for pilaf, cut 1 cup of the tomatoes in half. In a small saucepan combine halved tomatoes, the water, barley, basil, and ¼ tsp. of the salt. Bring to boiling; reduce heat. Simmer, covered, 45 minutes or until barley is tender and water is absorbed. 3. For sauce, press cucumber through a sieve to remove as much liquid as possible. In a small serving bowl combine cucumber, yogurt, dill, and remaining ¼ tsp. salt. 4. Drain chicken, discarding marinade. On eight 14-inch skewers thread chicken, remaining 1 cup whole tomatoes, the zucchini, bell peppers, and onion, leaving ¼ inch between pieces. 5. Grill chicken skewers, covered, over medium 10 to 12 minutes or until chicken is done (165°F) and vegetables are tender, turning once. 6. Transfer pilaf and skewers to a serving platter and, if desired, top with additional basil. Serve with sauce and lemon wedges. PER SERVING (2 chicken skewers + ½ cup pilaf + 3 Tbsp. sauce each) CAL 371, FAT 11 g (2 g sat. fat), CHOL 86 mg, SODIUM 500 mg, CARB 35 g (8 g fiber,  10 g sugars), PRO 35 g, POTASSIUM 1,133 mg

Diabetic Living Eat to Beat Diabetes 2019

WILD RICE Wild rice contains twice the protein and ﬁber of brown rice! Oftentimes wild rice is found packaged with brown rice, which will work just ﬁne in this recipe.

Lemon Chicken and Wild Rice Soup SERVES 4 HANDS ON 20 min. TOTAL 1 hr. 5 min.

1 1 1 1 6 5 ¾ ½ ½ 2 ¼ 1 ¼

Tbsp. olive oil cup chopped onion cup sliced carrots cup sliced celery cloves garlic, minced cups low-sodium chicken broth cup uncooked wild rice, rinsed and drained tsp. salt tsp. black pepper cups shredded cooked chicken breast cup chopped fresh dill weed tsp. lemon zest cup fresh lemon juice

1. In a 5- to 6-qt. Dutch oven heat oil over medium. Add onion, carrots, celery, and garlic to Dutch oven. Cook 8 to 10 minutes or until tender, stirring occasionally. Add broth, rice, salt, and pepper; bring to boiling. Reduce heat; simmer, covered, 40 to 45 minutes or until rice is tender, stirring occasionally. Stir in chicken, dill, lemon zest, and lemon juice. Heat through. If desired, sprinkle servings with additional fresh dill. PER SERVING (2 cups each) CAL 299, FAT 6 g (1 g sat. fat), CHOL 54 mg, SODIUM 469 mg, CARB 34 g (4 g ﬁber, 5 g sugars), PRO 28 g, POTASSIUM 523 mg

Cabbage and Apple Farro Toss SERVES 6 TOTAL 25 min.

3 1 ½ 3 2 2 1 1 ¼ ¼

cups shredded green cabbage cup chopped apple cup chopped onion slices bacon, chopped cups cooked farro, wild rice blend, or barley Tbsp. cider vinegar tsp. honey tsp. Dijon-style mustard tsp. salt tsp. black pepper

1. In a 12-inch skillet cook cabbage, apple, onion, and bacon over medium 6 minutes or until onion is tender and bacon is crisp, stirring occasionally. Stir in the remaining ingredients. PER SERVING (⅔ cup each) CAL 181, FAT 8 g (3 g sat. fat), CHOL 13 mg, SODIUM 256 mg, CARB 23 g (3 g ﬁber, 6 g sugars), PRO 5 g, POTASSIUM 154 mg

WHOLE GRAINS 101 1 WHOLE

WHEAT COUSCOUS

Add a little nutty flavor and four times the fiber when you choose whole wheat couscous over regular couscous. Usually whole grain versions take much longer to cook than the refined varieties, but whole wheat couscous is super quick, too—just

2 BLACK

RICE

3 FARRO

When buying this whole This glutengrain, avoid free grain gets “semipearled” its distinct or “pearled” color from farro, which anthocyanins, has the bran a diseaseand germ ﬁghting partially or antioxidant. A fully removed. few varieties Look for whole aren’t farro instead. considered whole grains, so If it’s not check the ﬁber obvious, check the cooking content. time. Whole farro will take 60 minutes to cook, while pearled takes about 30 minutes.

5 PEARLED

BARLEY

4 WHEAT

BERRIES

We love this hearty whole grain for its high protein and ﬁber content. Wheat berries have an excellent chew that stands up in cold salads and even hot soups.

6 BULGUR

This whole grain is just When the entire something wheat kernel is labeled that’s been “pearled,” it cooked, dried, means the fibrous hull has and chopped into a smaller been removed. size. It doesn’t So technically, lose any fiber pearled in the process. barley is not Its neutral considered a flavor and whole grain. But we included quick cooking time make it it because an excellent even without the hull, it’s still whole grain for

provides

quicker.

7 FREEKEH

The harvesting and processing of freekeh gives it a subtly smoky and earthy flavor. You’re most likely to find it labeled “cracked freekeh,” which refers to a process of breaking it into smaller pieces so it cooks quickly. It’s still considered a whole grain. If you can’t find freekeh in stores, you can order it online.

Freekeh-Stuffed Poblano Peppers SERVES 4 HANDS ON 20 min. TOTAL 1 hr.

¾ 4 1 1 5 1 ¾ 1 1 2 1 1 ¼ ½

STEAM ’EM Wrapping the roasted peppers in Reynolds Wrap Aluminum Foil allows the peppers to

cup uncooked freekeh or farro 4-oz. fresh poblano peppers Tbsp. canola oil cup chopped onion cloves garlic, minced cup shredded cooked chicken breast cup refrigerated salsa oz. reduced-fat cream cheese (neufchatel), softened Tbsp. lime juice tsp. ground ancho pepper tsp. dried oregano, crushed tsp. ground cumin tsp. salt cup shredded reduced-fat Co-Jack cheese (2 oz.) Chopped fresh cilantro (optional)

1. Cook freekeh according to package directions. Meanwhile, preheat broiler. Line a baking sheet with foil. Place poblano peppers on the prepared baking sheet. Broil 4 to 5 inches from heat 10 to 12 minutes or until charred, turning once. 2. Wrap peppers in the foil; let stand 15 minutes. Unwrap peppers, spreading foil over baking sheet. Wearing gloves, scrape off and discard skins from peppers. Cut a lengthwise slit in one side of each pepper, leaving stem intact. Discard seeds. Place peppers, slit sides up, on the baking sheet. 3. Preheat oven to 400°F. In a 10-inch nonstick skillet heat oil over medium-high. Add onion and garlic; cook 4 to 5 minutes or until tender, stirring occasionally. 4. In a bowl combine freekeh, onion mixture, and the next eight ingredients (through salt). Spoon mixture into peppers and sprinkle with cheese. Bake 15 to 18 minutes or until heated through and cheese is melted. If desired, sprinkle with cilantro. PER SERVING (1 stuffed pepper each) CAL 379, FAT 12 g (4 g sat. fat), CHOL 46 mg, SODIUM 544 mg, CARB 45 g (7 g fiber, 5 g sugars), PRO 23 g, POTASSIUM 488 mg

Go with the Grain 81

OATS Fight high cholesterol with oats! Steel-cut oats are not flattened and steamed the way old-fashioned or quick oats are. This means they take longer to cook, but they’re an easy grain to make ahead of time. The chewy, nutty texture of steel-cut oats also makes them an excellent option for a savory dinner.

Sesame-Ginger Mushroom and Oat Bowls SERVES 2 TOTAL 35 min.

2 cups reduced-sodium vegetable or chicken broth or water 1 cup steel-cut oats 4 tsp. toasted sesame oil 2 cups assorted fresh mushrooms, chopped or sliced 2 tsp. minced fresh ginger 4 green onions, cut into 1- to 2-inch pieces 2 tsp. reduced-sodium soy sauce Crushed red pepper 1. In a medium saucepan bring broth to boiling. Stir in oats. Return to boiling; reduce heat. Simmer 25 to 30 minutes or until oats are tender and mixture is thickened and creamy, stirring occasionally. 2. Meanwhile, in a 10-inch skillet heat 2 tsp. of the oil over medium. Add mushrooms and ginger; cook and stir 3 to 4 minutes or until tender. Remove mushroom mixture. Add the remaining 2 tsp. oil to skillet. Add green onions; cook and stir over medium-high 1 to 2 minutes or until charred. 3. Stir mushroom mixture into oats. Serve in bowls topped with charred green onions, soy sauce, and crushed red pepper. PER SERVING (1 2/3 cups each) CAL 470, FAT 15 g (2 g sat. fat), CHOL 0 mg, SODIUM 684 mg, CARB 65 g (12 g fiber, 5 g sugars), PRO 17 g, POTASSIUM 600 mg

Diabetic Living Eat to Beat Diabetes 2019

Roasted Butternut Squash Couscous Bowls SERVES 6 HANDS ON 30 min. TOTAL 40 min.

2 cups cubed butternut squash (12 oz.) 3½ Tbsp. olive oil 1 clove garlic, minced ¾ tsp. salt ½ tsp. pumpkin pie spice ½ cup whole wheat couscous 1½ Tbsp. fresh lemon juice 1 Tbsp. maple syrup 1 Tbsp. finely chopped shallot

1 1 ¼ 3 3 3

tsp. chopped fresh rosemary tsp. Dijon-style mustard tsp. black pepper cups fresh baby spinach Tbsp. pomegranate arils Tbsp. salted roasted pumpkin seeds (pepitas)

1. Preheat oven to 425°F. In a 15×10-inch baking pan combine squash, 1 ½ Tbsp. of the oil, the garlic, ¼ tsp. of the salt, and the pumpkin pie spice. Roast 22 to 25 minutes or until browned, stirring once. 2. Meanwhile, prepare couscous according to package directions,

adding ¼ tsp. of the salt. In a small bowl combine lemon juice, maple syrup, shallot, rosemary, mustard, pepper, and the remaining 2 Tbsp. oil and ¼ tsp. salt. 3. Divide couscous, spinach, squash, pomegranate arils, and pumpkin seeds among bowls. Drizzle with lemon juice mixture before serving. TIP Bowls can be served warm

or chilled. PER SERVING (1 cup each) CAL 182, FAT 9 g (1 g sat. fat), CHOL 0 mg, SODIUM 366 mg, CARB 25 g (4 g fiber,  5 g sugars), PRO 4 g, POTASSIUM 239 mg

Apple-Pecan Wheat Berries SERVES 4 HANDS ON 20 min. TOTAL 1 hr. 15 min.

½ cup hard red winter wheat berries 1¾ cups water 2 Tbsp. pecan halves 1 Tbsp. extra virgin olive oil 1 Tbsp. apple cider vinegar 1½ tsp. honey 1 tsp. chopped fresh thyme ½ tsp. Dijon-style mustard ½ tsp. salt

Diabetic Living Eat to Beat Diabetes 2019

½ tsp. black pepper 2 cups arugula 1 small Honeycrisp apple, cored and coarsely chopped ¼ cup sliced red onion 2 Tbsp. crumbled goat cheese 1. Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Combine wheat berries and the water in a medium heavy saucepan. Bring to boiling over high, then reduce heat, cover, and simmer 1 hour, stirring occasionally. Drain and rinse.

2. Meanwhile, toast pecan halves in a skillet over medium 3 to 4 minutes or until fragrant and brown, stirring occasionally. Finely chop pecans. 3. For the dressing, whisk together oil, vinegar, honey, thyme, mustard, salt, and pepper. Combine wheat berries, arugula, apple, onion, and pecans. Drizzle with dressing and toss to combine. Sprinkle with cheese. PER SERVING (about 1 cup each) CAL 178, FAT 7 g (1 g sat. fat), CHOL 3 mg, SODIUM 320 mg, CARB 26 g (5 g fiber,  7 g sugars), PRO 5 g, POTASSIUM 119 mg

Citrus Shrimp with Black Rice SERVES 4 HANDS ON 35 min. TOTAL 55 min.

2 11/3 ¾ ¾ 1 2 2 ¼ 4

oranges cups water cup uncooked black rice tsp. salt lb. fresh or frozen peeled and deveined medium shrimp Tbsp. olive oil cloves garlic, minced tsp. black pepper cups baby arugula Orange wedges (optional)

1. Remove 1 tsp. zest and squeeze ½ cup juice from oranges. In a medium saucepan bring the water, rice, and ½ tsp. of the salt to boiling; reduce heat. Simmer, covered, 30 minutes or until water is absorbed. Remove from heat and let stand 5 minutes. Stir in ½ tsp. of the orange zest and ¼ cup of the juice.

2. Meanwhile, thaw shrimp, if frozen. For marinade, in a medium bowl combine oil, garlic, pepper, and the remaining ½ tsp. orange zest, ¼ cup juice, and ¼ tsp. salt. Add shrimp; toss to coat. Cover and marinate in the refrigerator 10 minutes. 3. Heat a 10-inch skillet over medium. Add shrimp mixture; cook and stir 5 minutes or until shrimp are opaque. Using a slotted spoon, remove shrimp from skillet. For sauce, bring marinade to simmering. Cook 1 to 2 minutes or until marinade is slightly thick. 4. To serve, spoon warm rice and shrimp over arugula and drizzle with sauce. If desired, serve with orange wedges. PER SERVING (3 oz. shrimp + 1/2 cup rice + 1 cup  arugula each) CAL 290, FAT 9 g (1 g sat. fat), CHOL 183 mg, SODIUM 579 mg, CARB 29 g (2 g fiber, 4 g sugars), PRO 27 g, POTASSIUM 543 mg

mix it up BA

Skip the salty and sugary store-bought snack mixes. Instead, toss together one of these popcorn trail mixes using a fail-proof formula. Each is fewer than 150 calories and 20 grams of carbs.

-N A N

dried banana chips

BASE RECIPE In a 1-qt. resealable plastic bag combine 3â&#x2C6;&#x2022;4 cup air-popped popcorn and 1 Tbsp. each CRUNCHY CHOICE, DRIED FRUIT CHOICE, and NUT OR SEED CHOICE. Lightly coat with nonstick cooking spray. Sprinkle with dash SEASONING CHOICE; seal bag and shake to coat. Trail mix is best when eaten the same day. Serves 1.

2 toasted oat cereal

3 chopped toasted walnuts

4 ground cinnamon

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AN E P

1 chopped freeze-dried pineapple

2 dry-roasted peanuts

GET POPPINĂ&#x2022; To keep calories and sodium in check, choose plain, unsalted air-popped popcorn. Or, pop your own!

3 wasabi-flavor dried peas

4 reducedsodium soy sauce

L Y I TA I A N R VO A S

1 white cheddar rice cake, broken

2 unsalted roasted pumpkin seeds (pepitas)

RU C RY R E

NCHY 1 puffed rice cereal

chopped sun-dried tomato (not oilpacked)

4 2

dried Italian seasoning, crushed

unsalted roasted pistachios

3 goji berries

4 apple pie spice Mix It Up 87

layer the flavor

Diabetic Living Eat to Beat Diabetes 2019

Relying on the saltshaker and sticky-sweet sauces can sabotage your health. Instead, employ low-sodium, low-sugar rubs, marinades, and toppers to bring recipes to life and boost flavor.

LAYER IT ON This Jamaican jerk sauce is tart and herbaceous. It’s a little nice, too, with subtly sweet notes.

Grilled Chicken Thighs with Jerk Sauce SERVES 4 HANDS ON 30 min. TOTAL 3 hr. 40 min.

¼ cup coarsely chopped green onions 2 jalapeño peppers, seeded and coarsely chopped (tip, page 96) 2 Tbsp. packed brown sugar* 2 Tbsp. lime juice 1 Tbsp. fresh thyme leaves or 1 tsp. dried thyme, crushed 1 Tbsp. canola oil 1 Tbsp. white vinegar 1 Tbsp. reduced-sodium soy sauce 2 cloves garlic, minced 1½ tsp. minced fresh ginger 1 tsp. ground allspice ½ tsp. ground nutmeg ¼ tsp. salt 4 bone-in chicken thighs (1½ lb. total), skin removed 1. For sauce, in a food processor combine the ﬁrst 13 ingredients (through salt). Cover and process until smooth. Transfer 6 Tbsp. of the sauce to an airtight container and chill until ready to serve. 2. Place chicken in a shallow dish. For marinade, spoon the remaining sauce over chicken; turn to coat. Cover and marinate in the refrigerator 3 to 8 hours. 3. Remove the reserved sauce from the refrigerator and bring to room temperature. Drain chicken, discarding marinade. Grill chicken, covered, over medium-high 10 to 14 minutes or until done (165°F), turning once. Let stand 10 minutes before serving. Serve chicken with the reserved sauce. PER SERVING (4 oz. chicken each) CAL 238, FAT 11 g (3 g sat. fat), CHOL 151 mg, SODIUM 262 mg, CARB 4 g (0 g ﬁber, 3 g sugars), PRO 28 g, POTASSIUM 408 mg *SUGAR SUB We do not recommend a sugar substitute for

this recipe.

LAYER IT ON Sweet-tart grape tomatoes and bright capers add a hint of acid to mellow the ultra-rich butter sauce. Basil adds refreshing aroma for another flavor element.

Grilled Chicken Breasts with Tomato-Caper Sauce 4 30 min.

SERVES TOTAL

1¼ lb. skinless, boneless chicken breast halves 1½ Tbsp. olive oil ½ tsp. salt ½ tsp. black pepper 2 cloves garlic, minced 1 pint grape tomatoes, halved, or 2½ cups chopped tomatoes ½ cup dry white wine 2 Tbsp. capers, rinsed and drained 2 tsp. chilled unsalted butter, cubed 2 Tbsp. chopped fresh basil 1. Using the flat side of a meat mallet, flatten chicken between two pieces of plastic wrap until ½ inch thick. Brush with 1 Tbsp. of the oil and sprinkle with ¼ tsp. of the salt and ¼ tsp. of the pepper. Grill, covered, over mediumhigh 8 to 10 minutes or until done (165°F), turning once. 2. For sauce, in a 12-inch skillet heat the remaining ½ Tbsp. oil over medium. Add garlic; cook and stir 30 to 60 seconds or until fragrant. Stir in tomatoes, wine, capers, and remaining ¼ tsp. salt and pepper. Cook, uncovered, 4 minutes or until liquid is slightly evaporated. Stir in butter; cook and stir 1 to 2 minutes or until tomatoes are softened and sauce is slightly thickened. Remove from heat. Stir in basil. Serve chicken with sauce. PER SERVING (4 oz. chicken each) CAL 249, FAT 10 g (2 g sat. fat), CHOL 88 mg, SODIUM 433 mg, CARB 7 g (1 g fiber, 3 g sugars), PRO 27 g, POTASSIUM 527 mg

Ancho-Spiced Grilled Steak and Peppers with Lime Crema SERVES 4 TOTAL 30 min.

1 2 1 ½ ½ ½ ¼ 1 2 1 1 ½ ¼ ¼

Tbsp. ground ancho pepper cloves garlic, minced tsp. ground cumin tsp. kosher salt tsp. packed brown sugar* tsp. black pepper tsp. ground coriander 1-lb. beef flank steak, trimmed desired-color bell peppers, cut into ½-inch rings medium onion, cut into ½-inch slices Tbsp. olive oil of a lime cup plain low-fat Greek yogurt tsp. kosher salt

1. In a small bowl combine the first seven ingredients (through coriander). 2. Brush meat, bell pepper rings, and onion slices with oil. Sprinkle meat with half of the ancho pepper mixture; rub in with your fingers. Sprinkle bell peppers and onion with the remaining ancho pepper mixture. 3. Grill meat, covered, over mediumhigh 12 to 16 minutes or until desired doneness (145°F for medium rare), turning once. Let stand 10 minutes before slicing against the grain. Grill peppers and onion, covered, 6 to 8 minutes or until charred and tender, turning once. Cut into strips. 4. Meanwhile, for crema, remove 1 tsp. zest and squeeze 1 Tbsp. juice from lime half. In a small bowl combine lime zest and juice, yogurt, and the 1/4 tsp. salt. 5. Serve meat, bell peppers, and onion with crema. PER SERVING (3 oz. meat + ½ cup vegetable mixture + 1 Tbsp. crema each) CAL 238, FAT 10 g (3 g sat. fat), CHOL 72 mg, SODIUM 282 mg, CARB 9 g (2 g fiber, 4 g sugars), PRO 27 g, POTASSIUM 611 mg *SUGAR SUB We do not recommend a

sugar substitute for this recipe.

Layer the Flavor 91

Coffee-Rubbed Salmon Sandwiches SERVES 4 HANDS ON 20 min. TOTAL 25 min.

¼ 1 2 1 1 1 ½ ¼ ¼

cup light sour cream Tbsp. chopped fresh parsley tsp. cider vinegar tsp. prepared horseradish tsp. instant espresso coffee powder tsp. ground ancho pepper tsp. packed brown sugar* tsp. dry mustard tsp. ground cumin

1/8 1 2 4

tsp. cayenne pepper lb. fresh skinless salmon fillets tsp. olive oil whole wheat hamburger buns, split and toasted 2 cups baby salad greens 8 thin red onion rings

1. In a small bowl combine sour cream, parsley, vinegar, and horseradish. 2. In another small bowl stir together espresso powder, ancho pepper, brown sugar, dry mustard, cumin, and cayenne pepper. Cut salmon into four portions; pat dry. Sprinkle salmon with spice mixture; rub in with your fingers. 3. In a 10-inch nonstick skillet heat oil over medium. Add salmon; cook 5 to 7 minutes or until fish begins to flake. 4. Fill buns with salad greens, salmon, red onion, and sour cream mixture. PER SERVING (1 sandwich each) CAL 363, FAT 12 g (2 g sat. fat), CHOL 67 mg, SODIUM 347 mg, CARB 33 g (4 g fiber,  8 g sugars), PRO 29 g, POTASSIUM 722 mg *SUGAR SUB We do not

recommend a sugar substitute for this recipe.

LAYER IT ON A juicy and spicy mango salsa adds sweet and tart vibrancy to tender skirt steak. Sear the meat in a piping-hot cast-iron skillet for crisp, caramelized edges. Use these strategies and guests won’t reach for the saltshaker.

Seared Skirt Steak with Mango Salsa SERVES 4 TOTAL 25 min.

1 mango, seeded, peeled, and diced ¼ cup chopped fresh cilantro 2 Tbsp. finely chopped red onion 1 Tbsp. fresh lime juice 2 tsp. minced, seeded jalapeño pepper (tip, page 96) 2 tsp. white wine vinegar 1 tsp. honey ¾ tsp. black pepper 1 tsp. salt-free fiesta citrus or fiesta lime seasoning, such as Mrs. Dash

½ tsp. kosher salt ¾ lb. beef skirt steak, trimmed 1 tsp. olive oil 1. In a medium bowl combine mango, cilantro, onion, lime juice, jalapeño, vinegar, honey, and ¼ tsp. of the black pepper. 2. In a small bowl combine seasoning, salt, and remaining ½ tsp. black pepper. Pat steak dry with paper towels. Brush steak on both sides with oil. Rub seasoning mixture into steak. 3. Heat a 12-inch cast-iron skillet over medium-high 3 minutes or until very hot. Transfer steak to hot skillet; cook 2 minutes on each side or until seared

and an instant-read thermometer inserted into thickest part reaches 135°F for medium rare. Transfer steak to a cutting board and cover loosely with foil; let stand 5 minutes. 4. Thinly slice steak diagonally across the grain; place on a serving platter. Spoon salsa over steak and serve immediately. TIP Steak will continue to cook while

resting. Remove steak from skillet before desired doneness. PER SERVING (21/2 oz. meat + 1/3 cup salsa each) CAL 181, FAT 8 g (3 g sat. fat), CHOL 54 mg, SODIUM 198 mg, CARB 10 g (1 g fiber,  9 g sugars), PRO 19 g, POTASSIUM 368 mg

Layer the Flavor 93

Grilled Pork Chops with Lemon Gremolata

LAYER IT ON Sprinkle on low-calorie, refreshing flavor with a gremolata. Itâ&#x20AC;&#x2122;s a simple mix of fresh parsley, lemon zest, and garlic. Those three ingredients, plus a hint of smokiness from grilling, allow you to cut back on the salt.

Slow Cooker Chile-Orange Chicken Tacos

Grilled Pork Chops with Lemon Gremolata SERVES 4 HANDS ON 10 min. TOTAL 20 min.

3 2 1 4

Tbsp. chopped fresh parsley tsp. lemon zest clove garlic, minced 5- to 6-oz. boneless pork sirloin chops ¼ tsp. salt ¼ tsp. black pepper 1. For the gremolata, in a small bowl stir together parsley, lemon zest, and garlic. 2. Sprinkle pork with salt and pepper. Grill meat, covered, 6 to 8 minutes or until done (145°F). Remove from grill and let stand 3 minutes. Sprinkle with gremolata before serving. PER SERVING (1 pork chop each) CAL 173, FAT 3 g (1 g sat. fat), CHOL 89 mg, SODIUM 219 mg, CARB 1 g (0 g fi ber, 0 g sugars), PRO 32 g, POTASSIUM 424 mg

Slow Cooker Chile-Orange Chicken Tacos SERVES 6 HANDS ON 30 min. SLOW COOK 4 hr.

½ cup low-sodium chicken broth ¼ cup frozen 100% orange juice concentrate 1 canned chipotle pepper in adobo sauce (tip, page 96) 1 Tbsp. adobo sauce 2 cloves garlic 1½ lb. skinless, boneless chicken breast halves ¼ tsp. salt 1 orange ¼ cup fi nely chopped white onion ¼ cup chopped fresh cilantro 1 Tbsp. lime juice 1 avocado, halved, seeded, peeled, and chopped 12 6-inch corn tortillas, warmed 3 cups thinly sliced cabbage

1. In a blender or food processor combine the first five ingredients (through garlic). Cover and blend or process until smooth. 2. Place chicken in a 4-qt. slow cooker and sprinkle with salt. Pour broth mixture over chicken. Cover and cook on low 4 to 5 hours or until chicken is fork-tender. Remove chicken; cool slightly. 3. Transfer cooking liquid to a medium saucepan. Bring to boiling over medium-high. Boil gently, uncovered, 15 minutes or until reduced to ¾ cup. Return cooking liquid to cooker.

4. Meanwhile, for salsa, remove 1 Tbsp. zest from orange. Peel orange and coarsely chop segments. In a medium bowl combine orange zest, chopped orange, onion, cilantro, and lime juice. Stir in avocado. 5. Shred chicken using two forks. Stir shredded chicken into reduced cooking liquid in cooker. Serve chicken in tortillas topped with cabbage and salsa. PER SERVING (2 tacos each) CAL 331, FAT 9 g (2 g sat. fat), CHOL 63 mg, SODIUM 199 mg, CARB 35 g (6 g fi ber,  7 g sugars), PRO 27 g, POTASSIUM 557 mg

Layer the Flavor 95

Beef

Ancho-Spiced Grilled Steak and Peppers with Lime Crema GF ..................91 Beef and Black Bean Spinach Salad GF ......................................................73 Better-than-Takeout Burgers ........................44 Big-Batch Ground Beef GF ..............................67 Egg Roll in a Bowl .............................................................. 72

Poached Egg and Veggie Salad GF ...........................................38

Mason Jar Spicy Taco Salad GF ...............31

Sausage-Egg Breakfast Burritos ............... 17

Squash Breakfast Bowls GF ..........................20 Spinach and Feta Egg Sandwiches .......23

Skillet Mac ’n’ Cheese with Tomatoes .................................................................43

Chicken & Turkey

Slow Cooker Chile-Orange Chicken Tacos ..................................................................95

Pesto Chicken-Quinoa Stew GF ............. 70

Greek Beef Pitas ................................................................ 72

Big-Batch Chicken GF .............................................67

Spinach-Artichoke Turkey Noodle Casserole ..................................52

Ground Beef Gyros .......................................................49 Roast Beef ’n’ Slaw Sandwiches ................30

Chicken and Vegetable Souvlaki with Barley Pilaf and Tzatziki .......................78

Spinach-Feta Rice Salad with Chicken Sausage GF ............................36

Seared Skirt Steak with Mango Salsa GF ..........................................93

Chicken, Cabbage, and Brussels Sprouts Slaw GF ................71

Southern-Style Oven-Fried Chicken ...............................................45

Smoky Steak Salad with Arugula and Oranges GF .................37

Chicken Pot Pie with Cauliflower Crust .........................................50

Desserts & Drinks

Apple-Carrot Smoothie GF .............................24

Breakfast

Chicken Sausage and Asparagus-Quinoa Pilaf GF ........33

Apple-Carrot Smoothie GF .............................24

Chicken Street Tacos GF .................................... 70

Cran-Raspberry Smoothie GF ....................25

Broccoli-Cheddar Egg Sandwiches ......23

Grape-Berry Smoothie GF ...............................25

Cran-Raspberry Smoothie GF ....................25

Freekeh-Stuffed Poblano Peppers ...........................................................81

Crunchy Honey-Nut Breakfast Cereal ...........................................................15

Grilled Chicken and Mexican Street Corn Salad GF ................................................................35

Fruit and Nut Freezer Oatmeal Cups ...................................................................16

Grilled Chicken Breasts with Tomato-Caper Sauce GF ............. 90

Grape-Berry Smoothie GF ...............................25

Grilled Chicken Thighs with Jerk Sauce .............................................................89

Green Machine Smoothie GF ........................25 Individual Sausage and Cauliflower Crustless Quiches GF .........................................19 Mini Bacon and Egg Bakes GF ....................18 Overnight Blueberry Oats .................................... 21

Asian Turkey Lettuce Wraps .............................29

Individual Sausage and Cauliflower Crustless Quiches GF .........................................19 Kale, Cranberry, and Bulgur Salad with Turkey .............................................................................. 77 Lemon Chicken and Wild Rice Soup GF ...................................................79

Classic Cherry Crisp ...................................................49

Green Machine Smoothie GF ........................25 Key Lime Mason Jar Cheesecakes ........52 Mango Tiramisu ..................................................................46

Fish & Seafood

Citrus Shrimp with Black Rice GF .........85 Coffee-Rubbed Salmon Sandwiches ................................................92 Grilled Salmon Salad with Raspberry Vinaigrette GF ...............41 Mango-Lime Fish Tacos GF ............................51

recipe guide See how we calculate nutrition information to help you count calories, carbohydrate grams, and serving sizes.

HIGHSTANDARDS TESTING Every recipe in this issue of Eat to Beat Diabetes ™ has been tested in the Diabetic Living Test Kitchen. This means each recipe is practical, reliable, and meets our high standards of taste appeal.

INSIDE OUR RECIPES

Precise serving sizes (listed below the recipe) help you manage portions. Test Kitchen tips and sugar substitute recommendations are listed after the recipe directions. Kitchen basics such as ice, salt, black pepper, oil, and nonstick cooking spray sometimes are not listed in the ingredients list; they are italicized in the directions.

Diabetic Living Eat to Beat Diabetes 2019

TEST KITCHEN TIP HANDLING HOT CHILE PEPPERS

Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them. If your bare hands do touch the peppers, wash your hands and nails with soap and warm water.

Eat to Beat Diabetes™ (ISSN 2376-0451), 2019. Eat to Beat Diabetes is published annually in October by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. In Canada: Mailed under Publications Mail Sales Product Agreement No. 40069223. Canadian BN 12348 2887 RT. © Meredith Corp. 2019. All rights reserved. Printed in the U.S.A.

recipe index

Salmon Stuffed Mini Peppers GF .............32

Thai Peanut Squash Soup GF ........................27

Skillet Peppers GF ..........................................................75

Shrimp and Egg Fried Rice ..................................47

Veggie and Egg Flatbread Pizzas ............69

Skillet Squash GF ............................................................75

Walnut-Stuffed Zucchini Boats ..................65

Smoky Chipotle Dip ......................................................55

White Beans and Tomatoes with Kale Pesto GF ..................................................61

Spicy Peanut Mix ................................................................87

Meatless Main Dishes Apple-Pecan Wheat Berries ............................84 Chipotle Ranch Egg Salad Wraps ...........68

Soups, Salads & Sandwiches

Big-Batch Steamed Eggs GF ......................66

Pork

Black Bean and Rice Patties with Fresh Tomato-Avocado Salsa GF ......59

Arugula Salad with Roasted Pork Tenderloin, Pears, and Blue Cheese GF ........................39

Black Lentils with Oranges and Beets GF ...................................................................59 Broccoli-Cheddar Egg Sandwiches ......23 Farro Salad with Kale ................................................40

Cabbage and Apple Farro Toss .................80 Grilled Pork Chops with Lemon Gremolata GF .........................95 Mini Bacon and Egg Bakes GF ....................18

Farro with Roasted Sweet Potatoes and Watercress..................................................................57

Squash Breakfast Bowls GF ..........................20

Fruit and Nut Freezer Oatmeal Cups ...................................................................16

Snacks, Sides & Extras

Green Veggie Alfredo ............................................... 60

Apple-Carrot Smoothie GF .............................24

Heirloom Tomato and Egg Toast with Mustard Aïoli ......................................................68

Banana-Nut Mix ................................................................86

Hummus and Tomato Pita ...................................28 Overnight Blueberry Oats .................................... 21 Poached Egg and Veggie Salad GF ...........................................38 Portobello Pot Roast ....................................................63 Roasted Butternut Squash Couscous Bowls ...........................................................83 Sesame-Ginger Mushroom and Oat Bowls ...................................................................82 Spicy Noodles with Edamame, Cucumber, and Peanuts ...................................63 Spinach and Feta Egg Sandwiches ............................................................23

Berry Crunchy Mix GF ...............................................87 Cran-Raspberry Smoothie GF ....................25

cal. = calories sat. fat = saturated fat chol. = cholesterol carb. = carbohydrate pro. = protein

Beef and Black Bean Spinach Salad GF ......................................................73 Broccoli-Cheddar Egg Sandwiches ......23 Coffee-Rubbed Salmon Sandwiches ................................................92 Farro Salad with Kale ................................................40 Grilled Chicken and Mexican Street Corn Salad GF ............35 Grilled Salmon Salad with Raspberry Vinaigrette GF ...............41 Kale, Cranberry, and Bulgur Salad with Turkey ..............................................................................77

Creamy Mustard Dip GF ......................................55

Lemon Chicken and Wild Rice Soup GF ...................................................79

Creamy Parmesan Dip GF .................................55

Mason Jar Spicy Taco Salad GF ...............31

Crunchy Honey-Nut Breakfast Cereal ...........................................................15

Pesto Chicken-Quinoa Stew GF ............. 70

Garlic-Herb Vinaigrette GF ..............................36

Poached Egg and Veggie Salad GF ...........................................38

Grape-Berry Smoothie GF ...............................25

Roast Beef ’n’ Slaw Sandwiches ................30

Green Goddess Dip GF .........................................54 Green Machine Smoothie GF ........................25

Smoky Steak Salad with Arugula and Oranges GF .................37

Savory Italian Mix GF ..................................................87

Spinach and Feta Egg Sandwiches .......23

Skillet Carrots GF ...........................................................75

Spinach-Feta Rice Salad with Chicken Sausage GF ............................36

Skillet Cauliflower GF ................................................74

Thai Peanut Squash Soup GF ........................27

Sweet-and-Sour Tofu ................................................64

did you know?

Arugula Salad with Roasted Pork Tenderloin, Pears, and Blue Cheese GF ........................39

NUTRITION INFO

Nutrition facts per serving are noted with each recipe. Ingredients listed as optional are not included in the per-serving nutrition analysis. When ingredient choices appear, we use the first one to calculate the nutrition analysis.

gluten free

When you see this symbol GF next to the recipe title, the recipe is designed to be prepared with gluten-free ingredients and may be suitable for people who live with celiac disease. Check the ingredients lists on foods you use in these recipes to ensure they do not contain gluten.