Health & Fitness
Diabetic Living Healthy Cooking Guide

Diabetic Living Healthy Cooking Guide

Diabetic Living Healthy Cooking Guide

Healthful meals don't have to be expensive or time consuming. The quick recipe solutions in this title from the editors of Diabetic Living showcase healthful, dietitian-approved convenience products that can help you put nutritious and delicious meals on the table every time. Featuring more than 130 10-minute breakfasts, 15-minute lunches, and 20-minute dinners that have been time- and ingredient-tested in the Better Homes & Gardens Test Kitchen. Every recipe is fast, satisfying, and - most importantly - is healthful, calorie-conscious, and carb-counted to help you manage your diabetes.

United States
Meredith Corporation
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in this issue

1 min.
your guide to better eating

Change the way you think about buying groceries and meal preparation and you will change your life for the beffer. This guide to healthful cooking gets you started with suggestions for being a savvy shopper and filling your pantry with the best foods. From there, learn which cooking methods and foods are best for keeping fat and calories in check. Then explore ways to cut carbs and pump up the nutrition in your diet with creative swaps for traditional carb-laden pastas, grains, and breads. Finally, follow a balanced way to fill your plate. Along the way, you’ll find a variety of delicious, good-for-you recipes that have been developed with flavor, saving time, and ease of preparation as priorities. Once you learn healthful ways to cook, beffer eating comes naturally. FROM THE…

3 min.
shop smart

Prep at Home Make a plan. Map out your week’s meals and snacks before heading to the store. Use the plan to generate your grocery list. ORGANIZE YOUR LIST BY THE WAY YOUR SUPERMARKET IS LAID OUT. YOU’LL AVOID WANDERING AROUND THE STORE AND WALKING BY TEMPTING TREATS. Shop weekly. Plan a once-aweek shopping trip rather than going for daily needs. Spending more and buying too much is a risk if you shop frequently. CHECK YOUR PANTRY Take a look at your pantry. Restock healthy staples as supplies run low so you always have quality go-to items for quick meals and healthful snacks. Add these items to your list. Get rid of any bad food choices. See “Stock Smart,” page 4. Save Money Clip coupons. Scan coupon inserts from the paper or online. Clip only the ones you…

7 min.
stock smart

Pantry Picks Breakfast Simplify your morning by keeping healthful choices like these on hand. Build your breakfast by balancing quality carbohydrate and protein to stay energized throughout the morning. Egg whites Egg whites sold in refrigerated cartons lend hunger-satisfying protein to your breakfast with fewer calories and fat grams than in whole eggs—so you can enjoy them more offen. Milk Integral to many breakfast dishes, milk is a good source of calcium and protein. Fat-free milk saves you 45 calories per cup compared with 2 percent milk. Hot cereal Minimally processed hot cereals typically have few, if any, added sweeteners. These include steel-cut oats and muesli, which are rich in heart-healthy whole grains. Bran cereal Bran cereal typically packs 10–14 grams of fiber per 1/4 -cup serving, a good start to meeting your daily fiber quota of 29 grams…

3 min.
cook smart

Think Ahead Get organized. It’s hard to cook a meal affer a busy workday. Planning your meals is key to staying on track. For each meal, determine your starch, protein, and nonstarchy veggie choices—and stick to them. Two time-savers: Cooking casseroles and meats in bulk and freezing them for later; placing ingredients in a slow cooker in the morning so dinner is ready when you come home. TRY HOMEMADE. IF IT’S PACKAGED, CHANCES ARE YOU CAN MAKE YOUR OWN VERSION AT HOME. FOR EXAMPLE, INSTEAD OF BUYING FRUIT-FLAVORED YOGURT, BUY PLAIN LOWFAT YOGURT AND ADD YOUR FAVORITE FRUIT. TO CONTROL SODIUM, MIX UP YOUR OWN SEASONING BLENDS. Choice Ingredients Use healthy fats. Not all fat is bad. You can make smarter choices in the kitchen by swapping saturated fats such as buffer with beffer-for-you…

18 min.
cooking school

Steaming Steaming is a moist-heat cooking method used for delicate foods such as vegetables and seafood. Because the vegetables are not submerged in water, steaming preserves their nutrients and bright color. Ginger-Basil Steamed Vegetables 7g CARB SERVES 6 HANDS ON 15 min. TOTAL 25 min. 4 cups cauliflower florets 1 1-inch piece peeled fresh ginger, halved 1 medium red sweet pepper, seeded and cut into strips 2 cups snow pea pods, trimmed 4 green onions, cut into 2-inch pieces 2 Tbsp. snipped fresh basil 1 Tbsp. olive oil 1 Tbsp. lime juice 1/4 tsp. salt 1/4 tsp. black pepper 1/8 tsp. crushed red pepper 1. Place a steamer basket in a 12-inch skillet or Dutch oven. Add water to just below the boffom of the basket. Bring water to boiling. Add cauliflower and ginger to steamer basket. Cover and reduce heat. Steam about 5 minutes or…

10 min.
flavor boost

Vinegar Vinegar adds an acidic bite to recipes and brightens the flavors in a dish. Use it to enhance a boffled salad dressing or splash it lightly over food just before serving. Balsamic Chicken and Vegetables 12g CARB SERVES 4 HANDS ON 20 min. TOTAL 30 min. 1/4 cup Italian salad dressing 2 Tbsp. balsamic vinegar 1 Tbsp. honey 1/8 to 1/4 tsp. crushed red pepper 2 Tbsp. olive oil 1 lb. chicken breast tenderloins 10 oz. fresh asparagus, trimmed and cut into 2-inch pieces, or one 10-oz. pkg. frozen cut asparagus, thawed and well drained 1 cup purchased shredded carrot 1/3 cup chopped seeded tomato 1. In a bowl stir together the first four ingredients (through crushed red pepper). 2. In a 10-inch skillet heat oil over medium-high. Add chicken; cook 5 to 6 minutes or until chicken is tender and no longer pink…