You Can Live Deliciously With Diabetes!
Post on 16-Apr-2017
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special edition
Spaghetti with Zesty Bolognese
delicious food ideas
easy-portion snacks,
recipe makeover tips, carb truths
top-rated recipes
flavorful pasta,
“unfried” chicken, berry cheesecake
real-life motivation
easy fitness moves, your
questions answered,
doctor visit guide
GoodEatingGoodLiving.com
you can live
deliciously
what’s inside good eating
4 this is eating well with diabetes
6 12 snacks under 200 calories
8 make over your favorites
with diabetes! \Want to enjoy real-life food solutions that taste great?
You’ve come to the right place. Good Eating, Good Living—
brought to you by KRAFT Foods—is a free program for people
who care about diabetes. As a member, you receive:
• Delicious, easy-to-prepare recipes
• Money-saving coupons on brands you know and trust
• Tips for eating well and being active
• A monthly e-newsletter
• Online recipe videos and more
And now we’re bringing you this
booklet filled with delicious ideas
and inspiration. It’s just a taste of
what you get each month through
GoodEatingGoodLiving.com.
Dig in, and enjoy!
Not a member yet? Join FREE today at GoodEatingGoodLiving.com
on the move
10 it’s time to redefine exercise
good living
12 your questions answered
13 guide to a great healthcare visit
featured recipes
14 grab-and-go breakfast sandwich
15 baked apple pancake
16 cheesy spinach and artichoke dip
17 cheesy BBQ chicken triscuits
18 famous sub shop club
19 chicken salad panini
20 bacon spinach salad
21 parmesan, chicken & broccoli pasta
22 simple southern-style “unfried” chicken
23 beef and vegetable stir-fry
24 spaghetti with zesty bolognese
25 pan-fried fish with creamy lemon sauce
26 triple-berry cheesecake squares
27 low-fat chocolate-banana parfaits
brands you love
28 smart choices made easy
my diabetes
32 what I’ve learned about living well
good eating
Want more tips on eating well? We bring you new (delicious!) ideas in a FREE e-newsletter each month. Look for it in your inbox! Not receiving it? Sign up at GoodEatingGoodLiving.com
Think you need to give up the
foods you love to keep your
blood glucose on track?
We’ve got delicious news for
you!
this is eating well with diabetes
You don’t have to choose between nutrition and
flavor. Instead, imagine you’re on a quest to find
foods you love—that also happen to fit into your
smart-eating goals. Where to start?
call a truce with bread and pasta.
With type 2 diabetes, you don’t want to cut out
carbs completely—grains, fruits, and veggies
offer many nutrients! Just balance these foods
throughout the day. Work with your health-care
provider to find the right amount of carbs for
you. Our recipes include nutritional information
to make tracking carbs easy.
drop the “diet” mind-set.
While it’s true that people with diabetes need
to balance carbs, many of the nutritional goals
for people with diabetes are the same as for
anyone who wants to be healthy. Your aim is
a diet that’s:
• low in saturated and trans fats
• moderate in added sugars and sodium
• focused on a balanced diet, with whole grains,
fruits, vegetables, and low-fat or fat-free dairy.
Protein sources should be lean or contain
“good” fats (think fish, beans, nuts, and lean
meats); keep portions in check. (The at-a-glance
portion guide at GoodEatingGoodLiving.com
can help!) So share our recipes with friends and
family—they’re good eating for everyone!
go ahead … have a little dessert.
Sugar is just one type of carb. It’s total carb
count—not just sugars—that will have the most
impact on your blood glucose levels. It’s okay to
eat a small dish of ice cream on occasion—just
count it as part of your total carb allowance.
The trick is to make sure sugar-containing
sweet treats don’t regularly take up carbs
(and calories) that should be reserved for more
nutritious foods.
make simple changes that add up.
Most people don’t need to completely overhaul
what they’re used to eating. Small changes can
have big nutritional benefits. A few to try:
• Look for light or fat-free salad dressing,
mayonnaise, and sour cream.
• Enjoy CRYSTAL LIGHT Drink Mix or KOOL-
AID Sugar Free Low Calorie Soft Drink Mix
instead of your usual sweetened tea, lemonade,
or punch. On-the-go versions help you take your
refreshment to work, restaurants, and more—
just stir a packet into ice water or a water bottle.
• Try eating an All American Flame Grilled
BOCA Burger on occasion instead of the
usual ground beef burger patty.
Check out all the
products featured
on pages 28 to 31.
good eating
Want more better-for-you snacking options? You’ll find flavorful choices—both sit-down-and-savor and on-the-go—with our featured products and snack recipes at GoodEatingGoodLiving.com
12 snacks under 200 calories Snacking is smart! It can help you get needed nutrients and spread out carbs and calories. Get a taste of these delicious ideas.
KRAFT 2% Milk
Mozzarella
Cheese Stick
Calories: 70
Carb choices: 0
6
TRISCUIT Crackers
Calories: 120
Carb choices: 1
RITZ Snack Mix
100 Calorie Pack
Calories: 100
Carb choices: 1
3 Tbsp. (about 35)
PLANTERS Cocktail
Peanuts, Lightly Salted
Calories: 170
Carb choices: 0
BREAKSTONE’S
2% Milkfat Lowfat
Cottage Cheese
(snack-size container)
Calories: 90
Carb choices: ½
medium kiwi
Calories: 45
Carb choices: 1
KRAFT 2% Milk
Singles, with
1 medium apple,
sliced
Calories: 130
Carb choices: 1½
JELL-O Sugar Free
Gelatin Strawberry Acai
Calories: 10
Carb choices: 0
Mousse Temptations
by JELL-O Sugar Free
Snacks
Calories: 60
Carb choices: ½
2
SNACKWELL’S
Sugar Free
Shortbread Cookies,
with 1 mug of MAxWELL
HOUSE Coffee Calories:
130
Carb choices: 1½
Strawberry-Yogurt
Smoothie featuring
CRYSTAL LIGHT
Drink Mix (recipe at
GoodEatingGoodLiving.com)
Calories: 100
Carb choices: 1
Quick Quesadilla
featuring KRAFT 2%
Milk Singles (recipe at
GoodEatingGoodLiving.com)
Calories: 150
Carb choices: 1
good eating
Want more tips for better-for-you eating (and living)? Don’t forget to check our Tip of the Day and Recipe of the Day on the home page of GoodEatingGoodLiving.com
Have a taste you’d like to make
better for you? Take these expert
Kraft Kitchen tips into your kitchen.
make over your
favorites
smart scrambled eggs Try egg whites or ¼ cup egg substitute
per whole egg.
super sandwiches Use whole-grain bread and KRAFT Light
Ranch Dressing or KRAFT Mayo with
Olive Oil Reduced Fat Mayonnaise in
place of full-fat mayo.
coffeehouse latte Stir a little COOL WHIP Sugar Free
Whipped Topping into a mug of hot
brewed MAXWELL HOUSE Coffee.
cheesy favorites Use KRAFT 2% Milk Shredded Cheese
or KRAFT 2% Milk Singles.
makeover: how we did it We took a favorite burger and made it over by using extra-lean ground beef, MIRACLE WHIP
Light Dressing, and KRAFT 2% Milk Singles instead of the regular products. These small changes
save you 60 calories, 10 grams of fat, and 4 grams of saturated fat per serving.
made-over cheeseburgers prep time: 10 min. | total time: 21 min. | makes 4 servings | carb choices: 1½
flavorful fruit yogurt Try plain fat-free or Greek yogurt with
fresh berries.
perfect pasta Use whole-grain or multigrain versions.
crunch you’ll love Salad bar veggies or TRISCUIT
great potatoes Try sweet potatoes in place of white
potatoes.
better-for-you burgers/
meatloaf/meatballs Use extra-lean ground beef, also
called ground sirloin (95% lean).
frozen treat Insert a wooden stick through the top of a
what you need
1 lb. extra-lean ground beef
¼ cup MIRACLE WHIP Light
Dressing, divided
4 KRAFT 2% Milk Singles
4 whole-wheat hamburger
buns, toasted
4 lettuce leaves
1 tomato, cut into 4 slices
make it
MIX meat and 2 Tbsp. dressing; shape into 4
(½-inch-thick) patties.
COOK on nonstick skillet sprayed with cooking spray
on medium heat 5 min. on each side or until
done (160°F). Top with 2% Milk Singles; cook 1 min.
or until melted.
SERVE, topped with remaining dressing, on buns with
lettuce and tomatoes.
crackers make a great substitute for
chips served with dip.
JELL-O Sugar Free Mousse Temptation.
Freeze and enjoy! NUTRITION (per serving): 360 calories, 13g total fat, 5g saturated fat, 90mg
cholesterol, 720mg sodium, 24g carbohydrate, 2g dietary fiber, 3g sugars, 34g protein
Want more fitness inspiration? We go beyond food to bring you easy ways to get moving. Check out our Calorie Burn Calculator and fitness articles at GoodEatingGoodLiving.com 11 10
on the move
Spending time in a gym isn’t the only way to give your
body a boost! Every move you make, every day, adds up.
it’s time to redefine exercise How will you choose to move today? Here are
five easy ways to think about exercise.
put one foot in front of the other.
Walking is low-impact and easy to do—on your
lunch break, after dinner, on vacation. Try to
take more steps tomorrow than you did today,
or walk for more minutes.
have fun with friends and family.
Walking a dog, biking with your spouse, and
playing tennis with a pal are great cardio moves.
give stress the boot.
All kinds of exercise can ease tension, but some
have de-stressing at their core, including Pilates,
yoga, and tai chi. You can also try an activity that
makes you focus on the here-and-now (and not
on your to-do list), such as dancing.
shape up your home.
Regular chores—from sprucing up the house to
weeding the garden—burn calories, too. So do
home-improvement projects like painting.
take care of the Earth.
Walk to the drugstore instead of driving. Use
old-fashioned pruners instead of an electric
hedge trimmer to shape your shrubs. These
kind of activities are good for the planet—and
your body, too.
Whatever you choose to do, toast your efforts
with your favorite flavor of CRYSTAL LIGHT
Pure Fitness On the Go Drink Mix—a naturally
sweetened, low-calorie fitness drink with
electrolytes to aid hydration.* Then take a
moment to celebrate how good you feel!
*When you consume one packet during light physical activity.
Ways to sneak
in a little
activity are all
around you!
fit benefits
Regular, sustained
exercise can reduce
blood glucose, burn
fat, and support
heart health. Just
check with your
doctor before
getting started.
And keep tabs on
your blood glucose
levels before,
during, and after
exercise.
• Anything new since last visit
(symptoms or problems)
A1C level:
Weight:
Blood pressure:
Condition of feet:
BUN/Creatinine:
besides my doctor, who can help? • What’s going well
Check with your doctor and insurance provider any illnesses or stress. Talk to your doctor or a • What I’m struggling with
about getting help with meal planning from a CDE about what targets are right for you. • Areas I’m focusing on (eating better,
registered dietitian or medication assistance from exercising, or losing weight)
a registered pharmacist. Podiatrists, optometrists, can stress affect my diabetes? • My questions Total cholesterol:
and exercise physiologists can also help you live When facing stress, our schedules get juggled. LDL/HDL:
well with diabetes. Look for professionals with a We don’t get enough sleep. We forget to Triglycerides:
good living
your
guide to a gr
Date of visit:
visit
questions answered
eat healthcare
get the full picture of your health Use this guide before, during, and after your visit to the doctor or another healthcare professional.
It’s an easy way to get organized, get the conversation going, and even follow up.
getting ready for my visit
Want to Cure
Diabetes? Click
Here
Good Eating, Good Living has
tons of great recipes and
fitness ideas to try. But what
else can we help you with?
Simple ways to live better
with diabetes.
Things to bring to my visit:
• My blood glucose meter
• All medications and supplements I’m
taking (including any purchased at
the drugstore or health-food store)
• My food journal
• My blood glucose log
during the visit Important things to talk about:
Questions (For example, “Are my medications
working for me?” or “Why are my levels higher in
the morning?”)
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*Taking note of my health today:
today’s level
recommended
level for next visit
certified diabetes educator (CDE) credential.
do I need to log my levels every
day? Logging gives you indications
about why your numbers are low or
high. It also helps ease anxiety over a poor reading. Instead of feeling bad, applaud
yourself for learning how to improve. Include the date and time, blood-check
exercise. Maybe we drink or eat a bit more. All
of these factors can affect blood glucose levels.
Even if you’re able to keep your lifestyle
chugging along smoothly, stress can still disrupt
your body’s engine in ways you might not realize.
In fact, research shows that stress causes blood
glucose levels to jump significantly. To find calm,
go for a walk, listen
next steps Before my next visit, I’m going to do my best to:
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at your visit (e.g. cholesterol). Write down your
results
GoodEatingGoodLiving.com 13
results, diet, activity, and medication. Also note to music, or call a friend to talk. once they are received. Next appointment scheduled for:
12
featured recipes
14 Want more ways to wake up your breakfast? You can find delicious ideas—from brunch bakes for entertaining to quick-prep smoothies—at GoodEatingGoodLiving.com 15
what you need
¼ cup cholesterol-free egg
make it
Cook egg product in skillet sprayed with cooking
what you need
2 Tbsp. margarine, divided
make it
product spray on medium heat 3 min. or until set, stirring 3 Granny Smith apples 1 English muffin, split, occasionally. (1 lb), thinly sliced toasted ½ cup KRAFT 2% Milk 1 KRAFT 2% Milk Sharp FILL muffin halves with egg, Singles and bacon. Shredded Cheddar Cheddar Singles Cheese 1 slice OSCAR MAYER 1 oz. PHILADELPHIA Turkey Bacon, cooked, Neufchâtel Cheese, cut crosswise in half softened
½ cup fat-free milk
½ cup flour
¾ cup cholesterol-free egg
product
¼ cup SPLENDA® No Calorie
Sweetener, Granulated,
divided
1⁄8 tsp. salt
½ tsp. ground cinnamon
grab-and-go breakfast sandwich
To Cure Diabetes Click Here prep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2
NUTRITION (per serving): 270 calories, 8g total fat, 3g saturated fat, 20mg cholesterol,
850mg sodium, 29g carbohydrate, 2g dietary fiber, 2g sugars, 18g protein
baked apple pancake prep time: 15 min. | total time: 35 min. | makes 6 servings | carb choices: 1
HEAT oven to 475˚F.
MELT 1 Tbsp. margarine in large
ovenproof skillet on medium heat. Add
apples; cook 5 min. or until crisp-
tender, stirring frequently. Top with
cheddar.
WHIsk Neufchâtel and milk in
medium bowl until blended. Stir in
flour, egg product, 1 Tbsp. SPLENDA®
Granulated Sweetener and salt; pour
over apples. Sprinkle with combined
remaining SPLENDA® Granulated
Sweetener and cinnamon; dot with
remaining margarine.
BAkE 12 to 15 min. or until puffed
and golden brown.
NUTRITION (per serving): 180 calories, 8g total fat, 2.5g saturated fat, 10mg
chol-esterol, 260mg sodium, 20g carbohydrate, 2g dietary fiber, 10g sugars, 8g protein
SPLENDA® is a trademark of McNeil Nutritionals, LLC.
featured recipes
16 Want more tasty (yet smart) appetizer options—from dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17
cheesy spinach and artichoke dip
To Cure Diabetes Naturally
Click Here prep time: 10 min. | total time: 30 min. | makes 22 servings | carb choices: 0
cheesy BBQ chicken triscuits prep time: 10 min. | total time: 15 min. | makes 8 servings | carb choices: ½
what you need make it what you need make it
1 can (14 oz.) artichoke HEAT oven to 350°F. 2 oz. (¼ of 8-oz. pkg) KRAFT HEAT oven to 350ºF.
hearts, drained, finely 2% Milk Cheddar Cheese chopped MIX ingredients; spoon into 9-inch quiche dish 1 cooked small boneless CUT cheese into 8 slices; cut each slice crosswise
1 pkg (10 oz.) frozen or pie plate. skinless chicken breast half in half. Combine chicken and sauce.
chopped spinach, thawed, (¼ lb), cut into 16 thin slices well drained BAkE 20 min. or until heated through. ¼ cup BULL’S-EYE Original PLACE crackers in single layer on baking sheet.
¾ cup KRAFT Grated Parmesan Barbecue Sauce Top with chicken and cheese.
Cheese sERVE with TRISCUIT Reduced Fat Crackers 16 TRISCUIT Crackers
¾ cup
KRAFT Light Mayo
Reduced Fat Mayonnaise
and assorted cut-up fresh vegetables. 1 green onion, sliced BAkE 4 to 5 min. or until cheese is melted.
Top with onions.
½ cup KRAFT 2% Milk Shredded
Mozzarella Cheese ½ tsp. garlic powder
featured recipes
16 Want more tasty (yet smart) appetizer options—from dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17
NUTRITION (per serving): 60 calories, 4.5g total fat, 1.5g saturated fat, 10mg cholesterol,
190mg sodium, 3g carbohydrate, 1g dietary fiber, 0g sugars, 3g protein
NUTRITION (per serving): 100 calories, 3.5g total fat, 1.5g saturated fat, 15mg
cholesterol, 210mg sodium, 10g carbohydrate, 1g dietary fiber, 3g sugars, 7g protein
featured recipes
18 Want more ways to make your midday taste great? From salads to sandwiches, we love lunch at GoodEatingGoodLiving.com 19
what you need make it what you need
make it 1 Tbsp. KRAFT Light Mayo Reduced
Fat Mayonnaise
2 hot dog buns
sPREAD mayo onto cut sides of buns.
FILL with remaining ingredients.
2 ½ cups chopped cooked
chicken breast
¼ cup KRAFT Light Mayo Reduced
MIX chicken, mayo, bacon, onions and dressing;
spread onto 4 bread slices. Top with tomatoes,
cheese and remaining bread.
4 slices each OSCAR MAYER
Fat Mayonnaise
2 Tbsp. OSCAR MAYER Real Cook in preheated grill pan or skillet sprayed Deli Fresh Shaved:
Honey Ham Bacon Bits with cooking spray on medium heat 3 min. on each
Oven Roasted Turkey Breast 1 green onion, thinly sliced side or until golden brown on both sides.
Slow Roasted Roast Beef 2 T bsp. KRAFT Light Ranch Dressing 1 small tomato, cut crosswise 8 slices multigrain bread
in half, then sliced 1 tomato, cut into 8 thin slices
1 cup shredded lettuce 4 KRAFT Deli Fresh 2%
Milk Sharp Cheddar
Cheese Slices
famous sub shop club
To Cure Diabetes Click Here prep time: 5 min. | total time: 5 min. | makes 2 servings | carb choices: 1½
NUTRITION (per serving): 210 calories, 6g total fat, 1.5g saturated fat, 25mg
cholesterol, 800mg sodium, 26g carbohydrate, 2g dietary fiber, 6g sugars, 14g protein
chicken salad panini prep time: 10 min. | total time: 16 min. | makes 4 sandwiches | carb choices: 2
NUTRITION (per serving): 420 calories, 16g total fat, 5g saturated fat, 100mg
cholesterol, 800mg sodium, 28g carbohydrate, 3g dietary fiber, 4g sugars, 40g protein
featured recipes
20 Want more ways to enjoy veggies? We’ve got lots of green (and red and yellow…) tastes at GoodEatingGoodLiving.com 21
bacon spinach salad
To Cure Diabetes Click Here prep time: 15 min. | total time: 15 min. | makes 6 servings | carb choices: 1
parmesan, chicken & broccoli pasta prep time: 15 min. | total time: 25 min. | makes 2 servings | carb choices: 3
what you need make it what you need make it
5 cups
1 cup
torn spinach leaves
sliced fresh mushrooms
Toss all ingredients except dressing in large bowl. 4 oz.
(¼ of 16-oz. pkg) whole
wheat spaghetti, uncooked
Cook spaghetti as directed on package.
½ cup thin red onion wedges ADD dressing; mix lightly. ¼ cup KRAFT Light Zesty Italian MEANWHILE, heat dressing and garlic in large
4 slices OSCAR MAYER
Dressing nonstick skillet on medium heat. Add chicken and
Turkey Bacon,crisply sERVE immediately. 2 cloves garlic, minced broccoli; cook and stir 5 to 7 min. or until chicken
cooked, drained and ½ lb boneless skinless chicken is cooked through. Stir in tomatoes and ¼ cup
crumbled
breasts, cut into strips mozzarella cheese; cook 1 to 2 min. or until
2 hard-cooked eggs, chopped 2 cups broccoli florets heated through, stirring occasionally.
½ cup KRAFT Light CATALINA ½ cup chopped tomatoes
Dressing ½ cup KRAFT 2% Milk Shredded DRAIN spaghetti; place on serving plate.
Mozzarella Cheese, divided Top with chicken mixture, remaining mozzarella
4 tsp. KRAFT Grated Parmesan cheese and Parmesan cheese.
Cheese
NUTRITION (per serving): 100 calories, 4g total fat, 1g saturated fat, 80mg cholesterol, 440mg sodium, 11g carbohydrate, 1g dietary fiber, 7g sugars, 5g protein
featured recipes
20 Want more ways to enjoy veggies? We’ve got lots of green (and red and yellow…) tastes at GoodEatingGoodLiving.com 21
NUTRITION (per serving): 480 calories, 11g total fat, 4.5g saturated fat,
85mg cholesterol, 840mg sodium, 52g carbohydrate, 10g dietary fiber, 7g
sugars, 45g protein
featured recipes
22 Want more family favorites made better for you? Try our made-over recipes and submit your own recipe for makeover consideration at GoodEatingGoodLiving.com 23
simple southern-style “unfried” chicken
To Cure Diabetes Click Here prep time: 15 min. | total time: 1 hr 30 min. | makes 6 servings | carb choices: 1
beef and vegetable stir-fry prep time: 10 min. | total time: 25 min. | makes 4 servings | carb choices: 3
what you need
1 broiler-fryer chicken (3 ¼ lb),
cut up
½ cup KRAFT Light Ranch Dressing
1 pkt SHAKE ‘N BAKE
Extra Crispy Seasoned
Coating Mix
make it
REMoVE skin from all chicken pieces except wings.
Place chicken in large resealable plastic bag. Add
dressing. Seal bag; turn to evenly coat chicken with
dressing. Refrigerate 30 min. to marinate.
HEAT oven to 400°F. Place coating mix in pie plate
or shallow dish. Dip chicken in coating mix, turning
each piece over to evenly coat both sides. Place
in single layer on baking sheet. Sprinkle with any
remaining coating mix. Discard bag and marinade.
BAkE 40 to 45 min. or until chicken is cooked
through (165°F).
what you need
2 cups instant brown rice, uncooked
¼ cup lite soy sauce
2 Tbsp. KRAFT Light CATALINA
Dressing
¾ tsp. ground ginger
1 lb. beef flank steak, cut into
thin strips
2 tsp. cornstarch
1 pkg. (16 oz.) frozen stir-fry
vegetables, thawed and
drained
¼ cup PLANTERS Dry Roasted
Peanuts
make it
Cook rice as directed on package. Meanwhile,
mix soy sauce, dressing and ginger until well
blended; set aside. Toss meat with cornstarch.
sPRAY large nonstick skillet with cooking spray;
heat on medium-high heat. Add meat mixture;
cook and stir 3 min. or until meat is cooked through.
Add vegetables and soy sauce mixture; cook and
stir 3 min. or until sauce is thickened and vegetables
are heated through.
sPooN over rice; top with peanuts.
featured recipes
22 Want more family favorites made better for you? Try our made-over recipes and submit your own recipe for makeover consideration at GoodEatingGoodLiving.com 23
NUTRITION (per serving): 250 calories, 11g total fat, 2.5g saturated fat, 75mg cholesterol,
650mg sodium, 13g carbohydrate, 0g dietary fiber, 2g sugars, 24g protein
NUTRITION (per serving): 440 calories, 13g total fat, 3.5g saturated fat, 45mg
cholesterol, 740mg sodium, 48g carbohydrate, 5g dietary fiber, 6g sugars, 31g protein
featured recipes
24 Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, we’ve got it at GoodEatingGoodLiving.com 25
spaghetti with zesty bolognese
To Cure Diabetes Click Here prep time: 10 min. | total time: 45 min. | makes 6 servings | carb choices: 3 ½
pan-fried fish with creamy lemon sauce prep time: 5 min. | total time: 19 min. | makes 2 servings | carb choices: ½
what you need make it what you need make it
1 small onion, chopped Cook and stir onions in dressing in large skillet on 2 tilapia fillets (½ lb.) CoAT fish with flour.
¼ cup KRAFT Light Zesty Italian medium heat until crisp-tender. Add meat; cook on 1 Tbsp. flour
Dressing
1 lb. extra-lean ground beef
1 can (15 oz.) tomato sauce
1 can (14 oz.) diced tomatoes,
undrained
medium-high heat until browned, stirring frequently.
Stir in tomato sauce and tomatoes. Bring to boil;
simmer on medium-low 15 min., stirring occasionally.
MEANWHILE, cook spaghetti as directed on
2 Tbsp. KRAFT Light House Italian
Dressing
¼ cup fat-free reduced-sodium
chicken broth
1 Tbsp. lemon juice
HEAT dressing in medium skillet on medium
heat. Add fish; cook 4 to 5 min. on each side or
until fish flakes easily with fork. Remove from
skillet; cover to keep warm.
¾ lb.
2 Tbsp.
spaghetti, uncooked
PHILADELPHIA ¹⁄³ Less Fat
package. 1 oz.
PHILADELPHIA Fat Free
Cream Cheese, cubed
ADD broth and lemon juice to skillet; cook 3 min.
or until reduced by half, stirring frequently with whisk.
than Cream Cheese REMoVE sauce from heat. Add reduced-fat cream 1 Tbsp. chopped fresh parsley Add cream cheese; cook 1 min. or until melted,
¼ cup KRAFT Grated Parmesan cheese; stir until melted. Drain spaghetti; place in large stirring constantly. Pour over fish. Sprinkle with parsley.
Cheese bowl. Top with sauce and Parmesan.
featured recipes
24 Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, we’ve got it at GoodEatingGoodLiving.com 25
NUTRITION (per serving): 390 calories, 8g total fat, 3.5g saturated fat, 55mg cholesterol,
780mg sodium, 53g carbohydrate, 4g dietary fiber, 9g sugars, 26g protein
NUTRITION (per serving): 170 calories, 4g total fat, 1g saturated fat, 50mg
cholesterol, 340mg sodium, 6g carbohydrate, 0g dietary fiber, 2g sugars, 27g protein
featured recipes
26 Want more yummy dessert dishes? We’ve got everything from parfaits to pies (that fit into your meal plan) at GoodEatingGoodLiving.com 27
36 Reduced Fat NILLA Wafers, MIX crumbs and margarine; 1 pkg (1.4 oz.) JELL-O BEAT pudding mix and milk with whisk 2 min.
finely crushed (about 1¼ press into bottom of 9-inch Chocolate Fat Free
cups) square pan. Sugar Free Instant Pudding sPooN half the pudding evenly into 4 dessert
3 Tbsp. margarine, melted 2 cups cold fat-free milk glasses. Cover with layers of banana slices and half
6 oz. PHILADELPHIA Fat Free BEAT cream cheese and 2 bananas, sliced the COOL WHIP; top with remaining pudding and
Cream Cheese, softened SPLENDA® Granulated ¾ cup thawed COOL WHIP LITE remaining COOL WHIP.
¼ cup SPLENDA® No Calorie Sweetener in large bowl with Whipped Topping or
Sweetener, Granulated mixer until well blended. Gently COOL WHIP Sugar Free REFRIGERATE at least 1 hour before serving.
1 cup thawed COOL WHIP stir in COOL WHIP; spread Whipped Topping, divided
Sugar Free Whipped Topping over crust. Top with berries. 2 cups mixed fresh berries Refrigerate until ready to use.
(raspberries, blueberries,
sliced strawberries) ADD boiling water to gelatin ¾ cup boiling water mix in medium bowl; stir 2 min.
triple-berry cheesecake squares
To Cure Diabetes Click Here prep time: 20 min. | total time: 3 hr 30 min. | makes 12 servings | carb choices: 1
low-fat chocolate-banana parfaits prep time: 10 min. | total time: 1 hr 10 min. | makes 4 servings | carb choices: 2
what you need
1 pkg (0.3 oz.) JELL-O Lemon
Flavor Sugar Free Gelatin
1 cup ice cubes
make it
until completely dissolved. Add
ice; stir until melted. Refrigerate
10 min. or until slightly
thickened; spoon over fruit.
Refrigerate 3 hours or until firm.
what you need make it
NUTRITION (per serving): 110 calories, 4.5g total fat, 1.5g saturated fat, 0mg cholesterol, 190mg
sodium, 15g carbohydrate, 1g dietary fiber, 7g sugars, 4g protein
featured recipes
26 Want more yummy dessert dishes? We’ve got everything from parfaits to pies (that fit into your meal plan) at GoodEatingGoodLiving.com 27
SPLENDA® is a trademark of McNeil Nutritionals, LLC.
NUTRITION (per serving): 160 calories, 2g total fat, 2g saturated fat, 5mg chol-
esterol, 390mg sodium, 33g carbohydrate, 3g dietary fiber, 18g sugars, 5g protein
brands you love
KRAFT makes good eating even easier by bringing you great money-saving coupons each month in your e-newsletter. Not a member yet? Sign up FREE at GoodEatingGoodLiving.com 29 28
smart choices made easy Good eating with diabetes doesn’t require special “diabetic” foods. Welcome to a world of choices from familiar brands!
KRAFT 2% Milk KRAFT 2% Milk Natural BREAKSTONE’S 4-Pack KRAFT Natural Cheese
Singles Reduced Fat Shredded Reduced Fat Low Fat Cottage Cheese Snacks Natural Low-
Pasteurized Prepared Mild Cheddar Cheese 2% Milkfat Moisture Part-Skim
Cheese Product Serving size: ¼ cup Serving size: 1 container Mozzarella String Cheese
Serving size: 1 slice Calories: 80 Calories: 90 Serving size: 1 stick
Calories: 45 Carb choices: 0 Carb choices: ½ Calories: 80
Carb choices: 0 Carb choices: 0
PLANTERS NUTrition OREO 100 Calorie TRISCUIT Baked Whole SNACKWELL’S Cookie
Lightly Salted Mixed Packs Thin Crisps Baked Wheat Crackers, Original Cakes Fat Free Devil’s Food
Nuts (Heart Healthy Mix) Chocolate Wafer Snacks Serving size: 6 crackers Serving size: 1 cookie
Serving size: 1 oz. Serving size: 1 package Calories: 120 Calories: 50
Calories: 170 Calories: 100 Carb choices: 1 Carb choices: 1
Carb choices: 0 Carb choices: 1
brands you love
CRYSTAL LIGHT Drink
Mix, Assorted Flavors,
prepared
Serving size: ¼ packet
(makes 8 fl oz.)
Calories: 5
Carb choices: 0
KOOL-AID Sugar Free
Low Calorie Soft Drink
Mix, Cherry / Grape /
Tropical Punch
Serving size: 1/8 stick
(makes 8 fl oz.)
Calories: 5 Carb choices: 0
MAXWELL HOUSE
Ground Coffee
Serving size: 6 fl oz.
Calories: 0
Carb choices: 0
Not a member yet? Sign up FREE at
GoodEatingGoodLiving.com
JELL-O Sugar Free Mousse Temptations by COOL WHIP Sugar Free KRAFT Light Balsamic
Low Calorie Gelatin Dessert JELL-O Chocolate Indulgence Whipped Topping Vinaigrette Dressing
Serving size: ½ cup Sugar Free Snacks Serving size: 2 Tbsp. Serving size: 2 Tbsp.
Calories: 10 Serving size: 1 snack Calories: 20 Calories: 25
Carb choices: 0 Calories: 60 Carb choices: 0 Carb choices: 0
Carb choices: ½
OSCAR MAYER Deli Fresh OSCAR MAYER LOUIS RICH BOCA Meatless All
Oven Roasted Turkey Breast Turkey Bacon American Flame Grilled
Serving size: 6 slices Serving size: 1 slice, cooked Soy Protein Burger
Calories: 45 Calories: 35 Serving size: 1 burger
Carb choices: 0 Carb choices: 0 Calories: 120
Carb choices: ½
30 Want more information about products that make better-for-you eating easy? Visit the brand section of our website at GoodEatingGoodLiving.com 31
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