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Italian Cannellini Bean Salad

This simple and healthy salad only takes 15 minutes to make.

Tab. Lemon juice
1 Tab. Olive oil
4 cloves garlic, minced
2 tea. Rosemary Leaves, crushed
1/2 tea. Black Pepper
1/4 tea. Salt
2 (15-oz cans) Cannellini Beans, drained and rinsed
2 medium Tomatoes, chopped  (about 1 cup)
2 Tab. chopped fresh Parsley
2 Ta. chopped fresh Basil
2 tea. Capers, drained

In a boel, whisk together lemon juice, olive oil,  garlic, Rosemary,  pepper and salt.  Stir in beans, tomato, Parsley, Basil and Capers. Serve in bowl or divide among 8 plates.

Per Serving: (1/2 cup)
121 calories, 4 g. Fat, 16 g. Carbs., 5 g. Fiber, 5 g. Protein

Source: Better Homes and Gardens

Grilled Dijon Scallops and Squash

25 minutes to make.

2 1/2 lbs. Sea Scallops, fresh or thawed frozen
2 Tab. Olive oil
2 Tab. Dijon Mustard  (or 1 Tab. Yellow Mustard and 1 tea. Dry Mustard)
2 Tab. Honey
2 Tab. Fresh Parsley, chopped
2 cloves garlic, minced
1/2 tea. Black Pepper
2 medium yellow summer squash,  sliced length-wise
2 medium Zucchini, sliced length-wise
Fresh Basil leaves, chopped
Lemon wedges

Divide the oil, mustard, honey, Parsley, garlic and pepper between two bowls. In one bowl, add the Scallops. In the other bowl, add the squash and Zucchini. Stir both bowls to distribute the sauce.

Grill the vegetables and Scallops for 4-6 minutes. Place on a large serving plate or divide between 8 plates. Serve with Italian Cannellini Bean Salad.

Serves 8 (1/8 of Scallops,  1 cup mixed Squash)
Per Serving : 155 calories,  4 g fat, 9 g. Carbs., 20 g. Protein,  2 g. Fiber

Source: Diabetes Meals by the Plate, Better Homes and Gardens



Tomato and Cucumber Salad with Garlic Buttermilk Dressing

25 minutes to make.

4 cloves garlic, minced
1/2 tea. Salt
4 Tab. Mayonnaise  (preferably Light)
2 Tab. Cider Vinegar
2/3 cup Buttermilk
4 Tab. fresh Basil, chopped finely
6 medium Tomatoes  (about 2 lbs.), sliced
1 medium Cucumber, sliced (about 1 cup)
Black Pepper, to taste

Whisk together first six ingredients. Layer tomatoe slices and cucumber slices in a dish or on individual plates  (8). Drizzle dressing over salad and sprinkle with black pepper.

Makes 8 servings
Per Serving (3/4 cup): 56 cal., 2 g fat, 8 g. Carbs, 2 g. Protein, 2 g. Fiber

Source: Diabetes Meals by the Plate, Better Homes and Gardens

Coffee Rubbed Beef with Red Eye Beans

Coffee Rubbed Beef
(30 minutes to make.)

4 tea. Chile powder (Ancho is best)
4 tea. Instant Espresso coffee powder
2 tea. Paprika
2 tea. Dry Mustard
2 tea. packed Brown Sugar
2 tea. Oregano
1 tea Black Pepper
1/2 tea. Cumin
1/2 tea. Salt
2 lbs. Beef shoulder petite tenders

In a small bowl, mix together all the seasonings. Lightly coat meat with cooking spray and coat meat with spice mixture. Grill meat to desired doneness.

Red Eye Beans
1/2 cup finely chopped red onion
2 cloves garlic,  minced
1 Tab. Canola or Olive oil
2 (15-oz.) cans Pinto Beans, drained and rinsed
1 cup water
2 Tab. Molasses
4 tea. Worcestershire sauce
2 tea. Chile powder (Ancho, preferred)
2 tea. Instant Expresso Coffee powder
1 tea. Cumin
1/2 tea. Black Pepper
1/4 tea. Salt

In a small saucepan cook the onion and garlic in the oil for 4-6 minutes or until tender.  Stir in the rest of the ingredients and bring to a boil. Simmer, covered, for 15 minuted, stirring occasionally.

Serve with Tomato and Cucumber Salad with Garlic Buttermilk Dressing.

Makes 8 servings
Per Serving (1 steak, 1/3 cup beans): 303 calories,  10 g. Fat, 24 g. Carb., 6 g. Fiber,  29g. Protein

Source: Diabetes Meals by the Plate,  Better Homes and Gardens



Low Calorie Healthy Snacks or Lunches on the Go

12 Pretzels
1 oz. Cheese chunks
Blueberries or fruit of your choice
Approximate calories: 245

Baby carrots
Cheese chunks
Dip of choice
Approximate calories : 220

Pretzels
Laughing cow cheese
Grapes
2 pickles cut into bite-sized chunks
Lean luck meat
Approximate calories : 350

Deli Roll ups
2 pickles
Clementine
Cheese chunks
Pistachios
Approximate calories : 415




Healthy Snacks

Mediterranean
1/4 cup Hummus
8 Pita chips
1 cup Grapes
10 Black and green olives
1 cup Cucumber

Tex-Mex
8 Tortilla chips, baked
1/2 cup Fresh Salsa
1/2 cup red pepper slices
1 oz. Pepper Jack Cheese slices
1/2 cup Mango slices
1/2 cup Avocado chunks

West Coast
12 Almonds
1/2 cup grapes
1 Clementine
1/2 cup Roasted Chickpeas or 1 oz cheese
Pita chips
Avocado chunks

All-American
8 wheat crackers
4 oz. Sliced turkey
1 oz. Cheddar slices
1 cup carrot and celery sticks
1/8 Ranch dressing

Protein Pack
Peanut butter
1 hard-boiled egg
Mini wheat Bagel
Grapes
Apple slices
Almonds

Nordic
2 oz. Lox
1 hard-boiled egg
4 Wasa crackers
1 cup Cucumber slices

Italian
Figs or dates
Mozzarella balls
Marinated Artichoke Hearts
Black and Green olives
Cannellini Bean dip
Pita chips

Asian
Asian Peanut Dip
Red pepper slices
Melon balls or mandarin oranges
Rice balls
Water chestnuts

Cheese and Fruit Tasting
1 oz. of 3 kinds of cheeses
Whole grain crackers
Dried cranberries
Grapes
Apple slices
Almonds

Snack Pack (500 calories)
10 pretzels
1/2 apple
1 Ta. Peanut Butter
1 oz. Swiss Cheese
1 pear





Healthy Menu for July








1

Lunch

Dinner
Shrimp Tacos


2

Lunch

Dinner
grilled chicken,
Middle Eastern Chickpea Burgers,
Corn on the Cob, salad



Lunch

Dinner
Chicken Breast with Peaches and Ginger

4 Independence Day

Lunch

Dinner


Lunch
Grilled chicken salad with oranges

Dinner
Tofu Tikki Masala, rice, 



Lunch

Dinner
Shrimp and Orzo


Lunch

Dinner



Lunch

Dinner
Rice Salad with Edemame 



Lunch
Mediterranean Veggie Sandwich

Dinner
Ricotta Stuffed Zucchini

10 

Lunch
Confetti Salad

Dinner
Chicken sauté with Apples
11 

Lunch
Barley salad with snow peas and lemon dressing 

Dinner
Portobello Fajitas 


12 

Lunch
Turkey and cheese on whole grain bread with lettuce, Tomato and mustard

Dinner
13

Lunch

Dinner
Roasted Moroccan Chicken with squash and pearl onions

14 

Lunch 
Black Bean and Barley salad

Dinner
Steak and Cucumber Salad 
15 

Lunch
 
Dinner  
Southwest Mango-Fish Tacos
16 

Lunch
Greek Lentil salad

Dinner
17 

Lunch

Dinner
Alex's Birthday Choice
18

Lunch
Bean and Barley Soup

Dinner
Butternut Squash and Spinach Couscous
19

Lunch

Dinner
Ranch-Style Beans in the Crockpot, Cornbread or rolls
20

Lunch
Split Pea soup 

Dinner
Salmon with Lemon and Dill sauce
21

Lunch

Dinner
Grilled Marinated Mushrooms and Harissa Corn,

22

Lunch

Dinner
Gnocchi with Zucchini Ribbons and ParsleyBrown Butter
23 

Lunch
Peanut and Chicken soup

Dinner
Miso Kale Salad with Miso Roasted Tofu

24


Dinner
Satay, rice
Apple, Grape and Celery Salad

25 

Lunch


Dinner
Turkey and Bean Chili 
26

Lunch

Dinner
Crockpot Jambalaya

27

Lunch
Turmeric Egg Salad 

Dinner



28


Lunch
Asian Noodle Hot Pot

Dinner
Garbanzo Bean Soup, roll
29


Lunch
Caprese Garlic Bread

Dinner
Shrimp and Scallops Stew
30 


Lunch
Shrimp Salad

Dinner
Cumin Rubbed Chicken with Chimichurri Sauce,
Caribbean Summer Salad









Pasta with Kale and Ricotta

1 box pasta (Bucatini, Fettuccine, Spaghetti, etc.)
1/3-1/2 bag of Kale
1/4 cup Olive Oil
4 cloves garlic
1/4 cup Parmesan Cheese, grated
1/4 tea. red pepper flakes
1/4. tea. black pepper
lemon zest of one lemon
1/4 cup nuts (pine, slivered almonds, pistachios)
1 cup ricotta cheese

Cook pasta in salted water according to directions on box to al dente. Add Kale and cook for 30 seconds more. Drain, reserving 3/4 cup of pasta water.
Heat oil and garlic in a large pot (large enough to hold the entire dish) for four minutes or until lightly golden. Add Red pepper flakes and cook an additional 30 seconds. Add lemon zest, drained pasta and Kale and the reserved pasta water. Toss, coating pasta. Serve topped with nuts and small spoons of ricotta.

source: simplified from the recipe at Real Simple

Healthy June Menu






Lunch
Berry Salad,

Dinner
Zucchini Galette,
2

Dinner
Kale Salad with Pear, Gouda and Almonds


3

Lunch
Egg Salad Sandwiches

Dinner
Slow Cooker Smoky BBQ Pulled Pork Sandwiches


Lunch


Dinner
Garbanzo Bean Soup, rolls


Lunch
Dinner
Skillet Basil-Peach Chicken Breasts




Dinner
Shiskabobs or Satay
Steamed Greens with Corn and Tomato

7

Lunch
Dinner
Crockpot Artichoke Pasta

8


Dinner

Bombay Beans



Dinner
Rice Salad with Edamame 

10 

Lunch
Mushroom Cerviche or Crab Salad

Dinner
11


Dinner
Barley Risotto with Asparagus and Lemon
12 

Lunch
Dinner
Greek Salad with Marinated Grilled Chicken, crusty bread or pita bread

13
Dinner
Asian Grilled Fish
14 

Lunch

Dinner
Crockpot Jambalaya


15

Lunch



Dinner
Fish and Fruit Tacos,

16
Lunch
Gazpacho

Dinner
Black Bean and Mango Salad
17

Dinner
Curried Mango Chicken

18 

Lunch
Sushi Picnic

Dinner
Tuscan White Bean and Kale Soup,
19

Lunch

Dinner
Shrimp Salad Bowl
20 

Lunch
Thai Mango Chicken Salad

Dinner
Ricotta Stuffed Zucchini


21 


Dinner
Penne with Spinach, Ricotta and Lemon 
22 

Lunch


Dinner
Ribeye Steak Dinner in the Crockpot


23 


Dinner
Steak and Cucumber Salad


24

Lunch


Dinner
Pepper Steak
Italian Zucchini and Garbanzo Beans, Rice

25

Lunch
Dinner
Crockpot Beef Stew,



26

Indian Spiced Chickpea Vegetable Soup
27 


Dinner
Baked Potato Bar
28 

Lunch
Mushroom Cerviche

Dinner
Lentil and Bean Chili 
29

Lunch
Bolivian Corn Stew, crusty bread

Dinner
Barbecued ribs, corn, salad
30 

Lunch
Tuna Salad Sandwiches  

Dinner
Tofu Tikki Masala, rice, 

Father's Day








Healthy Menu for May








1
Lunch
Moroccan Chicken salad pita

Dinner
Tofu Tikki Masala,  rice

2

Dinner
Peruvian Lima Bean Stew
3


Dinner
Pasta in Pink Sauce
4

Lunch
Italian Caesar Salad 

Dinner
Shrimp, 
Broccoli with Lemon Vinaigrette



Dinner
Fish and Fruit Tacos

6


Dinner
Baked Chicken,
Sweet Potatoes
7

Lunch
Mediterranean Quinoa Salad

Dinner
Pasties


Lunch
Epanadas

Dinner
Moroccan Butternut-Chickpea Stew,



Lunch
Quesedillas

Dinner
Chopped Kale Salad with Creamy Yogurt Dressing
10


Dinner
Lemon Ricotta Pasta
11
Lunch

Dinner
Asian Grilled Fish
Fruity Slaw

12

Dinner
Creamed Kale and Spinach Casserole
13 


Dinner
Red Beans and Coconut Rice Garlicy Kale
14
Lunch
Roasted beet salad with orange Shallot Dressing 
Dinner
Why the Cleric Fainted
Gingered Sweet Potatoes 
15 

Lunch
Hummus, corn chips, Vegetable tray

Dinner
Fruit and Fish Tacos, Reg. Tacos

16
Lunch


Dinner
Penne with Tomato and Eggplant, 

17 

Lunch 
Nachos

Dinner
Cuban Style Pork Chops, Spanish Rice, Sweet and Spicy Cucumbers

18

Dinner
Quentin's Birthday Choice
19 

Lunch
Dinner
Quiche,

20

Dinner
Rice Salad with Edamame 
21 

Lunch

Dinner

Strawberries and Cream
22 


Dinner
Spaghetti Aglio,

23

Lunch

Mediterranean Salad 

Dinner
Mushroom Masala,
rice,
24

Lunch
Caprese Grilled Cheese, 

Tomato Soup 

Dinner
Old Bay Salmon Cakes
25

Lunch
Bahn Mi Bowls

Dinner
Shiskabobs or Satay
Steamed Greens with Corn and Tomato
26 

Lunch
Asian Walnut Wraps

Dinner
Cauliflower Steaks with Olive Relish

27
Lunch
Egg Salad,


Dinner
Stuffed Shells Two Ways, 
garlic bread, salad
28 
Lunch
Tortilla Pizzas

Dinner
Southwestern salmon with Wheatberries 
29
Lunch
Berry Salad 

Dinner
Roast chicken, Barley Pilaf, cucumber and beet salad 
30
Lunch


Dinner
Sam's Birthday Choice
31

Dinner
Hawaiian Pork Tacos 
Mother's Day

Memorial Day