Breakfast. Directions. Directions

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1 Breakfast JACKIE S BRAN MUFFINS Makes 12 muffins 2 cups bran cereal 1 / 3 cups skim milk / 3 cup brown sugar cup flour 2 tsp baking powder ½ tsp baking soda ½ tsp cinnamon egg or ½ cup egg substitutes ½ cup unsweetened applesauce Combine cereal and milk and let soak for 5 minutes. Mix flour, brown sugar, baking powder, baking soda, and cinnamon together and set aside. Add egg, applesauce, and dried fruits to cereal and milk mixture and mix. Add flour mixture and mix. Bake at 400º for minutes 130 calories, 0.5g total fat (0g sat fat, 0g trans fat), 0mg cholesterol, 130mg sodium, 27g carbohydrate, 2g fiber, 15g sugars, 4g protein. Daily values: 6% vitamin A, 20% vitamin C, 4% calcium, 25% iron. / 3 cup dried cranberries & 1 / 3 cup raisins PITA DELIGHT Serves 1 ½ whole wheat pita 2 slices of Swiss cheese (look for Swiss cheese which is <60mg/oz of sodium, which is easy, as Swiss cheese is naturally lower in sodium) ¼ tsp of Dijon mustard Cut pita bread in half so that you have two round pieces. Spread mustard on open side of pita bread. Then tear cheese, and place on top of pita so that you cover as much bread as possible. Broil for 1 2 minutes. 210 calories, 11g total fat (6g sat fat, 0g trans fat), 40mg cholesterol, 240mg sodium, 14g carbohydrate, 3g fiber, 1g sugars, 13g protein. Daily values: 8% vitamin A, 0% vitamin C, 45% calcium, 4% iron. DIABETIC CARBS: 14G OR 1 CARB SHAKE IT UP! Serves 1, 6 oz French Vanilla Lite N Fit Dannon yogurt ½ C whole strawberries Tbs wheat germ Blend ingredients and serve immediately. 150 calories, 1g total fat (0g sat fat, 0g trans fat), <5mg cholesterol, 130mg sodium, 26g carbohydrate, 3g fiber, 15g sugars, 11g protein. Daily values: 0% vitamin A, 20% vitamin C, 20% calcium, 4% iron. DIABETIC CARBS: 26 OR 2 CARBS

2 Breakfast YUMMY GRANOLA 20, ½ cup servings / 3 cup canola oil ½ cup honey ¼ cup water tsp vanilla 4 ½ cups uncooked rolled oats (uncooked old fashion oatmeal) 2 cups bran flakes ¼ cup shelled no salt sunflower seeds ¼ cup chopped walnuts ½ cup powdered nonfat dry milk cup raisins or other dried fruit Preheat oven to 350º. In a saucepan, heat oil, honey, water, and vanilla until blended. In a large bowl, combine cereals, nuts, and powdered milk. Pour liquid ingredients over dry and mix well. Spread mixture on cookie tray and bake for 10 minutes stirring occasionally. Remove from oven and add raisins. Let cool completely before storing in an airtight container. 180 calories, 7g total fat (0.5g sat fat, 0g trans fat), 0mg cholesterol, 30mg sodium, 28g carbohydrate, 3g fiber, 12g sugars, 4g protein. Daily values: 2% vitamin A, 2% vitamin C, 2% calcium, 10% iron. DIABETIC CARBS: 28 OR 2 CARBS YOU CAN WAFFLE IN THE MORNING Serves 1 Eggo Nutrigrain low fat waffle (whole wheat) 2 Tbs peanut butter Drizzle of honey Spread peanut butter on waffle. Drizzle honey on top of peanut butter and enjoy! 260 calories, 17g total fat (3g sat fat, 0g trans fat), 0mg cholesterol, 300mg sodium, 21g carbohydrate, 3g fiber, 4g sugars, 11g protein. Daily values: 10% vitamin A, 0% vitamin C, 8% calcium, 15% iron. DIABETEIC CARBS: 21 OR 1 CARB

3 Lunch CURRIED TUNA SALAD Makes 2 servings : Tbs low fat or light mayonnaise ¼ tsp curry can tuna packed in water ½ cup chopped celery / 3 cup lower sodium drained garbanzos 0 whole grain crackers In a bowl combine mayonnaise and curry. Drain and rinse tuna and garbanzos (chick peas) and add to mayonnaise curry mixture. Add chopped celery. Serve on whole grain crackers. Make a complete meal by serving with 20 pecan halves and a banana. 400 calories, 18g total fat (2.5g sat fat, 0g trans fat), 25mg cholesterol, 480mg sodium, 36g carbohydrate, 6g fiber, 12g sugars, 27g protein. Daily values: 4% Vitamin A, 10% Vitamin C, 4% Calcium, 20% Iron. IT S A WRAP Makes 1 serving 2 Tbs low fat plain cream cheese Low Carb Multigrain tortilla Fresh spinach leaves (or lettuce) roasted red pepper (jarred) ½ cup of chopped fresh mushrooms 3 chopped scallions / 6 avocado sliced Spread cream cheese evenly over tortilla. Layer spinach leaves on top of cream cheese. Chop red pepper and fresh mushrooms and layer on top of spinach. Top red peppers and mushrooms with scallion and avocado. Roll, then wrap in paper towel and foil for easy packing. Make a complete meal by serving with 1 oz Original Sunchips and 1 medium pear. 510 calories, 19g total fat (4.5g sat fat, 0g trans fat), 10mg cholesterol, 450mg sodium, 72g carbohydrate, 23g fiber, 23g sugars, 18g protein. Daily values: 80% Vitamin A, 130% Vitamin C, 20% Calcium, 20% Iron.

4 Lunch SALAD FOR 4 Makes 4 servings head of lettuce (any kind) or bag (10 oz) of prewashed lettuce ½ lb deli turkey meat (in 1 slice, then cube) 4 small tomatoes (don t have time to cut, use ½ cup julienne dried tomatoes) 2 / 3 cup dried cranberries 3 Tbs olive or canola oil 3 Tbs balsamic vinegar Tbs water ¼ tsp dry (powdered) mustard Wash/rinse lettuce; divide into 4 portable lunch containers. At grocery store, have ½ lb deli turkey sliced as one piece, at home, cube and divide turkey between 4 containers with lettuce. Chunk tomatoes and divide. Divide cranberries between containers. In small jar, shake together oil, vinegar, water, and mustard. Pour ¼ of dressing into 4 snack size plastic bags. Divide one cup of tortilla strips into four snack size plastic bags. Place plastic bags on top of salad and secure lid of lunch container. Make a complete meal by serving with 6 lower sodium Triscuits and 1 navel orange. 350 calories, 17g total fat (3g sat fat, 0g trans fat), 45mg cholesterol, 600mg sodium, 31g carbohydrate, 4g fiber, 19g sugars, 19g protein. Daily values: 130% vitamin A, 50% vitamin C, 6% calcium, 15% iron. SAVORY ROAST BEEF SANDWICH Makes 1 serving 2 oz oven roasted top round, no salt added (aka low sodium roast beef sliced at supermarket deli ) 2 Tbs spicy or roasted red pepper hummus 3-4 lettuce leaves 2 slices dark rye or any whole grain bread you like Place 2-3 lettuce leaves on one slice of bread. Spread hummus on to lettuce leaves; top with roast beef and second slice of bread. Make a complete meal by serving with ½ cup carrot sticks and 1 medium apple. 395 calories, 8g total fat (1.5g sat fat, 0g trans fat), 30mg cholesterol, 590mg sodium, 56g carbohydrate, 9g fiber, 13g sugars, 23g protein. Daily values: 270% vitamin A, 25% vitamin C, 8% calcium, 15% iron. WHO HAS TIME! Makes 1 serving fat free strawberry, banana yogurt.5 oz unsalted almonds (33 nuts) Apple (medium with skin) Grab these items from the fridge or pantry and don t be late! 410 calories, 23g total fat (2g sat fat, 0g trans fat), 5mg cholesterol, 95mg sodium, 42g carbohydrate, 8g fiber, 27g sugars, 15g protein. Daily values: 10% vitamin A, 15% vitamin C, 25% calcium, 5% iron.

5 Dinner BLACK BEAN AND TORTILLA CASSEROLE Makes 6 large servings 2 cups chopped onion (2 large) ½ cups chopped green sweet pepper ( 2 medium) (1) 14 ½ oz can of salt diced tomatoes ¾ cup picante sauce 2 tsp of ground cumin and 2 cloves minced garlic (2) 15 oz cans of low sodium black beans (12) 6 corn tortillas 2 cups of shredded Monterrey Jack cheese (8 oz) 6 medium tomatoes sliced, and 6 cups shredded lettuce 6 scallions chopped 2 Tbs of sliced pitted black olives 6 Tbs of low fat sour cream In a large skillet combine onions, sweet peppers, and undrained tomatoes, picante sauce, cumin, and garlic. Simmer for 20 minutes and add beans. In a 9 x 13 casserole dish spread ½ of bean mixture on bottom of dish, top with 6 tortillas, and 1 cup of cheese, repeat layers. Cover with foil and bake at 350º for 30 minutes, taking off foil for last 5 minutes for cheese to brown slightly. If made ahead of time, bake for 50 minutes. On each serving plate spread 2 cups of lettuce topped with tomatoes, scallions, and olives, Place 1 /6 of casserole on bed of lettuce and top with 1 Tbs low fat sour cream. Serve with a No Added Sugar Fudgsicle for dessert. 589 calories, 18g total fat (8g saturated fat), 53mg cholesterol, 829mg sodium, 90g total carbohydrate, 17g fiber, and 26g protein 5 DIABETIC CARBS CAJUN SALMON Makes 4 servings lb pieces of salmon tsp olive oil or more tsp Cajun Seasoning : Spray large piece of foil with oil. Place salmon (skin side down) in center of foil. Sprinkle with Cajun Seasoning. Fold over and pinch foil so that it creates a pocket for the fish to cook in. Place on hot outdoor grill or in oven heated to 400º for 15 minutes. (Rule of thumb for fish is to cook it 10 minutes per inch.) Heat brown rice according to package. Serve with one container of Minute Ready to Serve Brown Rice. 1 ½ cups of Dole Asian Island Crunch Salad. And one Pepperidge Farm Crunchy Granola Dark Chocolate Almond cookie. 746 calories, 33g total fat (7g saturated fat), 81mg cholesterol, 604mg sodium, 73g total carbohydrate, 7g fiber and 33g protein 4.5 DIABETIC CARBS

6 Dinner LEMON CHICKEN Makes 4 servings, 6 oz each ½ 2 lbs chicken breasts 4 cups low sodium chicken broth 2 lemons medium onion ½ Tbs dried or 1 Tbs fresh chopped oregano Slice lemons and onion and spread on bottom of 9 x 13 glass casserole dish. Slowly pour chicken broth in dish (so that lemons and onions stay spread out). Sprinkle oregano over broth. Place chicken pieces on top and cover with foil. Bake at 350º for 1 hour. Cook barley according to box. Microwave broccoli according to package. Serve with 1 cup of cooked barley, ½ cup microwaved broccoli, and one 100 Calorie Keebler Sandies Shortbread or 100 Calorie Nabisco Lorna Doone packet. 641 calories, 19g total fat (6g saturated fat), 165mg cholesterol, 843mg sodium, 48g total carbohydrate, 5g fiber and 68g protein, MU SHU TURKEY Makes 4 servings lb ground turkey 2 Tbs cooking wine / 8 tsp black pepper 2 Tbs low sodium soy sauce Tbs canola or olive oil crushed garlic equaling two cloves ¼ tsp crushed red pepper bag (14 oz) coleslaw mix 2 can (8 oz) drain, sliced water chestnuts 2 Tbs water 6 scallions, sliced 2 tsp sugar 8 soft flour tortillas 4 tsp hoisin sauce Place tortillas wrapped in foil into oven (350º to warm. In a bowl, combine turkey, cooking wine, 1 of the 2 Tbs of soy sauce, and black pepper. In non-stick skillet, heat oil and add turkey/spice mixture. Heat and stir, breaking up turkey mixture until the turkey is no longer pink. Set aside cooked turkey on plate and cover with foil to keep warm. In same skillet, at medium heat setting, add garlic and crushed red pepper and toss gently before adding coleslaw, water chestnuts, and water. Continue to cook 3-5 minutes or until coleslaw is just tender. Add to vegetable mixture scallions, sugar, and cooked turkey and remaining 1 Tbs of soy sauce. Toss all ingredients well, heating another 1-2 minutes. Spread ½ tsp of hoisin sauce on each tortilla and divide Mu Shu mixture between tortillas. Wrap and serve. Make a complete meal by serving with mandarin oranges (4 oz in lite juice), and one 3 Musketeers (8 oz size) bar. 500 calories, 21g total fat (4.5g sat fat, 0g trans fat), 90mg cholesterol, 850mg sodium, 54g carbohydrate, 16g fiber, 28g sugars, 37g protein. Daily values: 6% vitamin A, 80% vitamin C, 25% calcium, 30% iron.

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