Enjoying Summer’s Bounty
IN WEIGHT MANAGEMENTWhether you’ve had diabetes for a month or 10 years, you’ve probably learned that a diabetic diet doesn’t have to be boring. Nevertheless, most of us tend to fall into home-cooking ruts. So this month, we’ve put together a menu from the American Diabetes Association that makes the most of summer’s bounty. They’re sure to become some of your favorites! Green Beans with Tomatoes and Oregano 6 servings/serving size: 1/2 cup 2 teaspoons olive oil
1/4 cup red onion, diced
2 garlic cloves, minced
2 cups green beans, trimmed and cut into 1-inch lengths
1/4 cup low-fat, low-sodium chicken broth
1 medium tomato, seeded and diced
1 tablespoon minced fresh oregano
1 tablespoon minced parsley
Salt and pepper to taste Heat the oil in a large heavy skillet over medium heat. Add the onion and garlic and sauté for 3 minutes. Add the green beans and broth. Cover and steam for 3 to 4 minutes. Add in the diced tomato, cover, and steam for 1 minute. Add in the oregano, parsley, salt, and pepper and steam for 30 seconds more. Nutrition Facts
Monounsaturated fat exchanges 0.5
Vegetable exchanges 1
Amount per serving: Calories 39; Total fat 2g; Cholesterol 0mg; Sodium 32mg; Total carbohydrate 6g; Dietary fiber 2g; Sugars 2g; Protein 1g Grilled Salmon with Rigatoni 6 servings/serving size: 3 ounces of salmon with 1 cup of pasta 4 large tomatoes, chopped
1 cup fresh basil leaves, chopped
1/2 cup fresh mint, minced
1 tablespoon lemon juice
1 1/2 pound fresh salmon fillets
Salt and pepper to taste
6 cups cooked rigatoni pasta Combine tomatoes, basil, mint, and lemon juice in a bowl. Set aside. Set a broiler to high or an outdoor grill on medium-high. Sprinkle the salmon fillets with salt and pepper. Place the fillets on an oiled broiler pan or directly on the grill racks that have been oiled. Grill or broil the salmon for a total of 10 minutes, turning once. Serve salmon with tomato relish over the rigatoni pasta. Nutrition Facts
Starch exchanges 2.5
Vegetable exchanges 1
Very lean meat exchanges 3
Fat Exchanges 0.5
Amount per serving: Calories 356; Total fat 7g; Cholesterol 43mg; Sodium 90mg; Total carbohydrate 39g; Dietary fiber 3g; Sugars 5g; Protein 33g
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Anyone for Dessert?
No summer meal is complete without enjoying fresh berries. Top off the meal above with this low-fat dessert.
Berries with Italian Cream
6 servings/serving size: 1/2 cup
3 cups sliced fresh strawberries or raspberries 1 teaspoon sugar 1 (15-ounce) carton part skim ricotta cheese 1 tablespoon Grand Marnier 1 teaspoon vanilla 1 1/2 teaspoon grated orange peel In a medium bowl, mix together the berries and the sugar. Set aside. With an electric beater, beat together the remaining ingredients until light and fluffy. Divide berries among dessert dishes. Top each serving with a portion of the cream. Nutrition Facts Fruit exchange 1 Medium-fat meat exchange 1 Amount per serving: Calories 132; Total fat 6g; Cholesterol 22mg; Sodium 89mg; Total carbohydrate 11g; Dietary fiber 2g; Sugars 7g; Protein 8g |
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To learn more about the Claxton-Hepburn Medical Center Diabetes education program, call (315) 713-5181 or visit our website.
