Fat 1.0g Saturated Fat 0.2g Trans Fat 0.0g Cholesterol 0mg Sodium 5mg Potassium 85mg Total Carbohydrate 19g Dietary Fiber 3g Sugars 2g Protein 4g Phosphorus 55mg
Chef’s Tip
If you don’t cook cabbage very often, you might want to reconsider. Stir-frying cabbage with pasta and onions makes a great accompaniment to grilled or broiled meat.
Makes: 7 servingsServing Size: 1/2 cupPrep Time: 10 minutes
3 Tbsp fat-free plain yogurt
1/4 cup light mayonnaise
1/2 lemon, juiced
1/2 large red bell pepper, diced
2 medium celery stalks, diced
1/4 cup onion, finely diced
1 cup canned chickpeas (garbanzo beans), rinsed and drained
2 6.4-ounce flavor-fresh chunk tuna pouches, in water
1/4 tsp ground black pepper
1 In a small bowl, whisk together yogurt, mayonnaise, and lemon juice.
2 In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.
3 Serve tuna salad on your choice of lettuce or whole-wheat bread or crackers.
Exchanges/Choices 1/2 Starch • 2 Lean Meat
Calories 125 Calories from Fat 25
Total Fat 3.0g Saturated Fat 0.5g Trans Fat 0.0g Cholesterol 25mg Sodium 335mg Potassium 320mg Total Carbohydrate 10g Dietary Fiber 3g Sugars 3g Protein 15g Phosphorus 145mg
Dietitian’s Tip
This salad is full of flavor and crunch. It is made lighter by mixing fat-free plain yogurt and light mayonnaise—you’ll be surprised when you can’t taste the difference.
Makes: 12 muffinsServing Size: 1 muffinPrep Time: 13 minutes
1 1/4 cups all-purpose flour
3/4 cup cornmeal
2 tsp baking powder
1/2 tsp salt
2 eggs
1 cup low-fat buttermilk
1 Tbsp canola oil
1 jalapeño pepper, minced
1 red bell pepper, minced
1 green bell pepper, minced
1/2 cup reduced-fat shredded cheddar cheese
1 Preheat oven to 400°F. In a large mixing bowl, sift together flour, cornmeal, baking powder, and salt. Set aside.
2 In a medium mixing bowl, whisk eggs. Add buttermilk and oil; mix well.
3 Add jalapeño pepper, red pepper, green pepper, and cheese to dry ingredients and toss well to coat. Make a well in the center of the dry ingredients.
4 Pour wet ingredients into the well and gently combine just until dry ingredients are moistened. Batter will be thick and lumpy.
5 Spray a muffin pan or line with paper muffin cups. Fill muffin cups 2/3 full. Bake for 25 minutes or until golden brown.
Exchanges/Choices 1 1/2 Starch • 1/2 Fat
Calories 130 Calories from Fat 30
Total Fat 3.5g Saturated Fat 1.1g Trans Fat 0.0g Cholesterol 35mg Sodium 230mg Potassium 135mg Total Carbohydrate 20g Dietary Fiber 1g Sugars 2g Protein 5g Phosphorus 170mg
Chef’s Tip
These muffins are perfect for the holiday season because the bits of red and green pepper make them look very festive.
February
Week 3
Day 1
Lemon Herb Tilapia with Zucchini
Day 2
Broiled BBQ Chicken Sugar Snap Peas
Day 3
Day 4
Marinated Flank Steak Garlic and Herb-Mashed Parsnips
Day 5
February Week 3
Grocery List
Fresh Produce
Bell pepper, yellow or orange—1
Cilantro—1 bunch
Garlic—1 large head
Limes—4
Onions, yellow or white—3
Parsley—1 small bunch
Parsnips, medium—8
Sugar snap peas, whole—3 cups
Tarragon—1 small bunch
Zucchini—2 small
Meat, Poultry, & Fish
Chicken breast halves, bone in, skin removed—1 3/4 pounds
Chicken
