edition - Great Recipes, Dinner Ideas and Quick & Easy … fruit yogurt Try plain fat-free or Greek...
Transcript of edition - Great Recipes, Dinner Ideas and Quick & Easy … fruit yogurt Try plain fat-free or Greek...
delicious food ideaseasy-portion snacks,recipe makeover tips,
carb truths
top-rated recipesflavorful pasta,
“unfried” chicken,berry cheesecake
real-life motivationeasy fitness moves,
your questions answered,doctor visit guide
specialedition
Spaghetti with Zesty Bolognese
GoodEatingGoodLiving.com ��
you can live
deliciously with diabetes!
• 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
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:
what’s insidegood eating 4 this is eating well with diabetes
6 12 snacks under 200 calories
8 make over your favorites
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
Not a member yet? Join FREE today at GoodEatingGoodLiving.com
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!
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Think you need to give up the
foods you love to keep your
blood glucose on track? We’ve
got delicious news for you!
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.
this is eating well with diabetes
good eating
Check out all the products featured on pages 28 to 31.
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 �
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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% MilkMozzarella
Cheese StickCalories: 70
Carb choices: 0
6TRISCUIT Crackers
Calories: 120Carb choices: 1
RITZ Snack Mix100 Calorie Pack
Calories: 100Carb choices: 1
3 Tbsp.(about 35)
PLANTERS CocktailPeanuts, Lightly Salted
Calories: 170Carb choices: 0
BREAKSTONE’S2% Milkfat Lowfat Cottage Cheese
(snack-size container) Calories: 90
Carb choices: ½
medium kiwiCalories: 45
Carb choices: 1
KRAFT 2% MilkSingles, with
1 medium apple,sliced
Calories: 130Carb choices: 1½
JELL-O Sugar Free Gelatin Strawberry Acai
Calories: 10Carb choices: 0
Mousse Temptations by JELL-O Sugar Free
SnacksCalories: 60
Carb choices: ½
2SNACKWELL’S
Sugar FreeShortbread Cookies,
with 1 mug of MAxWELL HOUSE CoffeeCalories: 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: 150Carb choices: 1
12 snacks under 200 calories
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 �
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Have a taste you’d like to make
better for you? Take these expert Kraft Kitchen tips into your kitchen.
made-over cheeseburgersprep time: 10 min. | total time: 21 min. | makes 4 servings | carb choices: 1½
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 itMIX 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.
NUTRITION (per serving): 360 calories, 13g total fat, 5g saturated fat, 90mg
cholesterol, 720mg sodium, 24g carbohydrate, 2g dietary fiber, 3g sugars, 34g protein
makeover: how we did itWe 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.
make over your
favorites
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 �
smart scrambled eggsTry egg whites or ¼ cup egg substitute per whole egg.
super sandwichesUse whole-grain bread and KRAFT Light Ranch Dressing or KRAFT Mayo with Olive Oil Reduced Fat Mayonnaise in place of full-fat mayo.
flavorful fruit yogurtTry plain fat-free or Greek yogurt withfresh berries.
better-for-you burgers/meatloaf/meatballsUse extra-lean ground beef, also called ground sirloin (95% lean).
crunch you’ll loveSalad bar veggies or TRISCUIT crackers make a great substitute for chips served with dip.
coffeehouse latteStir a little COOL WHIP Sugar Free Whipped Topping into a mug of hot brewed MAXWELL HOUSE Coffee.
cheesy favoritesUse KRAFT 2% Milk Shredded Cheese or KRAFT 2% Milk Singles.
great potatoesTry sweet potatoes in place of white potatoes.
perfect pastaUse whole-grain or multigrain versions.
frozen treatInsert a wooden stick through the top of a JELL-O Sugar Free Mousse Temptation. Freeze and enjoy!
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Spending time in a gym isn’t the only way to give your body a boost! Every move you make, every day, adds up.
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!
it’s time to redefine exercise
*When you consume one packet during light physical activity.
fit benefitsRegular, 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.
on the move
Ways to sneak in a little activity are all around you!
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
GoodEatingGoodLiving.com 13
besides my doctor, who can help?Check with your doctor and insurance provider
about getting help with meal planning from a
registered dietitian or medication assistance from
a registered pharmacist. Podiatrists, optometrists,
and exercise physiologists can also help you live
well with diabetes. Look for professionals with a
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
results, diet, activity, and medication. Also note
any illnesses or stress. Talk to your doctor or a
CDE about what targets are right for you.
can stress affect my diabetes?When facing stress, our schedules get juggled.
We don’t get enough sleep. We forget to
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
to music, or call a friend to talk.
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.
yourquestions answered
good living
Before my next visit, I’m going to do my best to:..............................................................................................................................................................................................................................................................................................................
Questions (For example, “Are my medications working for me?” or “Why are my levels higher in the morning?”) ...........................................................................................................................................................................................................................................................................................................................................................................................................
guide to a great healthcare visit
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
getting ready for my visit
during the visit
Important things to talk about:
• Anything new since last visit (symptoms or problems) • What’s going well • What I’m struggling with• Areas I’m focusing on (eating better, exercising, or losing weight) • My questions
Date of visit:
A1C level:Weight:Blood pressure:Condition of feet:BUN/Creatinine:Total cholesterol: LDL/HDL:Triglycerides:
*Taking note of my health today:
next steps
Next appointment scheduled for:
*Note: Not every result will be available at your visit (e.g. cholesterol). Write down your results once they are received.
today’s levelrecommended level for next visit
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.
12
grab-and-go breakfast sandwichprep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2
what you need¼cup cholesterol-freeegg product 1 Englishmuffin,split, toasted 1 KRAFT2%MilkSharp CheddarSingles 1 sliceOSCARMAYER TurkeyBacon,cooked, cutcrosswiseinhalf
baked apple pancakeprep time: 15 min. | total time: 35 min. | makes 6 servings | carb choices: 1
make itCookeggproductinskilletsprayedwithcookingsprayonmediumheat3min.oruntilset,stirringoccasionally.
FILLmuffinhalveswithegg,Singlesandbacon.
NUTRITION (per serving): 270 calories, 8g total fat, 3g saturated fat, 20mg cholesterol, 850mg sodium, 29g carbohydrate, 2g dietary fiber, 2g sugars, 18g protein
what you need2Tbsp. margarine,divided 3 GrannySmithapples (1lb),thinlysliced ½cup KRAFT2%Milk ShreddedCheddar Cheese 1oz. PHILADELPHIA NeufchâtelCheese, softened ½cup fat-freemilk ½cup flour ¾cup cholesterol-freeegg product ¼cup SPLENDA®NoCalorie Sweetener,Granulated, divided 1⁄8tsp. salt ½tsp. groundcinnamon
make it
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.
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featuredrecipes
Want more ways to wake up your breakfast?Youcanfinddeliciousideas—frombrunchbakesforentertainingtoquick-prepsmoothies—atGoodEatingGoodLiving.com15
HEATovento475˚F.
MELT1Tbsp.margarineinlargeovenproofskilletonmediumheat.Addapples;cook5min.oruntilcrisp-tender,stirringfrequently.Topwithcheddar.
WHIskNeufchâtelandmilkinmediumbowluntilblended.Stirinflour,eggproduct,1Tbsp.SPLENDA®GranulatedSweetenerandsalt;pouroverapples.SprinklewithcombinedremainingSPLENDA®GranulatedSweetenerandcinnamon;dotwithremainingmargarine.
BAkE12to15min.oruntilpuffedandgoldenbrown.
cheesy spinach and artichoke dipprep time: 10 min. | total time: 30 min. | makes 22 servings | carb choices: 0
what you need 1 can(14oz.)artichoke hearts,drained,finely chopped 1 pkg(10oz.)frozen choppedspinach,thawed, welldrained¾cup KRAFTGratedParmesan Cheese¾cup KRAFTLightMayo ReducedFatMayonnaise½cup KRAFT2%MilkShredded MozzarellaCheese½tsp. garlicpowder
make itHEATovento350°F.
MIXingredients;spooninto9-inchquichedishorpieplate.
BAkE20min.oruntilheatedthrough.
sERVEwithTRISCUITReducedFatCrackersandassortedcut-upfreshvegetables.
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
cheesy BBQ chicken triscuitsprep time: 10 min. | total time: 15 min. | makes 8 servings | carb choices: ½
what you need 2oz. (¼of8-oz.pkg)KRAFT 2%MilkCheddarCheese 1 cookedsmallboneless skinlesschickenbreasthalf (¼lb),cutinto16thinslices¼cup BULL’S-EYEOriginal BarbecueSauce 16 TRISCUITCrackers 1 greenonion,sliced
make itHEATovento350ºF.
CUTcheeseinto8slices;cuteachslicecrosswiseinhalf.Combinechickenandsauce.
PLACEcrackersinsinglelayeronbakingsheet.Topwithchickenandcheese.
BAkE4to5min.oruntilcheeseismelted.Topwithonions.
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
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featuredrecipes
Want more tasty (yet smart) appetizer options—fromdipstodeviledeggs?Beforeguestsvisit,gotoGoodEatingGoodLiving.com17
famous sub shop clubprep time: 5 min. | total time: 5 min. | makes 2 servings | carb choices: 1½
what you need1Tbsp. KRAFTLightMayoReduced FatMayonnaise 2 hotdogbuns 4 sliceseachOSCARMAYER DeliFreshShaved: HoneyHam OvenRoastedTurkeyBreast SlowRoastedRoastBeef 1 smalltomato,cutcrosswise inhalf,thensliced1cup shreddedlettuce
make itsPREADmayoontocutsidesofbuns.
FILLwithremainingingredients.
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 paniniprep time: 10 min. | total time: 16 min. | makes 4 sandwiches | carb choices: 2
what you need 2½ cupschoppedcooked chickenbreast¼cup KRAFTLightMayoReduced FatMayonnaise2Tbsp. OSCARMAYERReal BaconBits 1 greenonion,thinlysliced2Tbsp. KRAFTLightRanchDressing 8 slicesmultigrainbread 1 tomato,cutinto8thinslices 4 KRAFTDeliFresh2% MilkSharpCheddar CheeseSlices
make itMIXchicken,mayo,bacon,onionsanddressing;spreadonto4breadslices.Topwithtomatoes,cheeseandremainingbread.
Cookinpreheatedgrillpanorskilletsprayedwithcookingsprayonmediumheat3min.oneachsideoruntilgoldenbrownonbothsides.
NUTRITION (per serving): 420 calories, 16g total fat, 5g saturated fat, 100mg cholesterol, 800mg sodium, 28g carbohydrate, 3g dietary fiber, 4g sugars, 40g protein
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featuredrecipes
Want more ways to make your midday taste great?Fromsaladstosandwiches,welovelunchatGoodEatingGoodLiving.com19
bacon spinach saladprep time: 15 min. | total time: 15 min. | makes 6 servings | carb choices: 1
what you need5cups tornspinachleaves1cup slicedfreshmushrooms½cup thinredonionwedges 4 slicesOSCARMAYER TurkeyBacon,crisply cooked,drainedand crumbled 2 hard-cookedeggs,chopped½cup KRAFTLightCATALINA Dressing
make itTossallingredientsexceptdressinginlargebowl.
ADDdressing;mixlightly.
sERVEimmediately.
NUTRITION (per serving): 100 calories, 4g total fat, 1g saturated fat, 80mg cholesterol, 440mg sodium, 11g carbohydrate, 1g dietary fiber, 7g sugars, 5g protein
parmesan, chicken & broccoli pastaprep time: 15 min. | total time: 25 min. | makes 2 servings | carb choices: 3
what you need 4oz. (¼of16-oz.pkg)whole wheatspaghetti,uncooked¼cup KRAFTLightZestyItalian Dressing 2 clovesgarlic,minced ½lb bonelessskinlesschicken breasts,cutintostrips2cups broccoliflorets½cup choppedtomatoes½cup KRAFT2%MilkShredded MozzarellaCheese,divided4tsp. KRAFTGratedParmesan Cheese
make itCookspaghettiasdirectedonpackage.
MEANWHILE,heatdressingandgarlicinlargenonstickskilletonmediumheat.Addchickenandbroccoli;cookandstir5to7min.oruntilchickeniscookedthrough.Stirintomatoesand¼cupmozzarellacheese;cook1to2min.oruntilheatedthrough,stirringoccasionally.
DRAINspaghetti;placeonservingplate.Topwithchickenmixture,remainingmozzarellacheeseandParmesancheese.
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
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featuredrecipes
Want more ways to enjoy veggies?We’vegotlotsofgreen(andredandyellow…)tastesatGoodEatingGoodLiving.com21
what you need 1 broiler-fryerchicken(3¼lb), cutup½cup KRAFTLightRanchDressing 1 pktSHAKE‘NBAKE ExtraCrispySeasoned CoatingMix
make itREMoVEskinfromallchickenpiecesexceptwings.Placechickeninlargeresealableplasticbag.Adddressing.Sealbag;turntoevenlycoatchickenwithdressing.Refrigerate30min.tomarinate.
HEATovento400°F.Placecoatingmixinpieplateorshallowdish.Dipchickenincoatingmix,turningeachpieceovertoevenlycoatbothsides.Placeinsinglelayeronbakingsheet.Sprinklewithanyremainingcoatingmix.Discardbagandmarinade.
BAkE40to45min.oruntilchickeniscookedthrough(165°F).
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
beef and vegetable stir-fryprep time: 10 min. | total time: 25 min. | makes 4 servings | carb choices: 3
what you need2cups instantbrownrice,uncooked¼cup litesoysauce2Tbsp. KRAFTLightCATALINA Dressing¾tsp. groundginger 1lb. beefflanksteak,cutinto thinstrips 2tsp. cornstarch 1 pkg.(16oz.)frozenstir-fry vegetables,thawedand drained¼cup PLANTERSDryRoasted Peanuts
make itCookriceasdirectedonpackage.Meanwhile,mixsoysauce,dressingandgingeruntilwellblended;setaside.Tossmeatwithcornstarch.
sPRAYlargenonstickskilletwithcookingspray;heatonmedium-highheat.Addmeatmixture;cookandstir3min.oruntilmeatiscookedthrough.Addvegetablesandsoysaucemixture;cookandstir3min.oruntilsauceisthickenedandvegetablesareheatedthrough.
sPooNoverrice;topwithpeanuts.
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
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featuredrecipes
Want more family favorites made better for you?Tryourmade-overrecipesandsubmityourownrecipeformakeoverconsiderationatGoodEatingGoodLiving.com23
simple southern-style “unfried” chickenprep time: 15 min. | total time: 1 hr 30 min. | makes 6 servings | carb choices: 1
spaghetti with zesty bologneseprep time: 10 min. | total time: 45 min. | makes 6 servings | carb choices: 3 ½
what you need 1 smallonion,chopped¼cup KRAFTLightZestyItalian Dressing 1lb. extra-leangroundbeef 1 can(15oz.)tomatosauce 1 can(14oz.)dicedtomatoes, undrained ¾lb. spaghetti,uncooked2Tbsp. PHILADELPHIA¹⁄³LessFat thanCreamCheese¼cup KRAFTGratedParmesan Cheese
make itCookandstironionsindressinginlargeskilletonmediumheatuntilcrisp-tender.Addmeat;cookonmedium-highheatuntilbrowned,stirringfrequently.Stirintomatosauceandtomatoes.Bringtoboil;simmeronmedium-low15min.,stirringoccasionally.
MEANWHILE,cookspaghettiasdirectedonpackage.
REMoVEsaucefromheat.Addreduced-fatcreamcheese;stiruntilmelted.Drainspaghetti;placeinlargebowl.TopwithsauceandParmesan.
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
pan-fried fish with creamy lemon sauceprep time: 5 min. | total time: 19 min. | makes 2 servings | carb choices: ½
what you need 2 tilapiafillets(½lb.)1Tbsp. flour2Tbsp. KRAFTLightHouseItalian Dressing¼cup fat-freereduced-sodium chickenbroth1Tbsp. lemonjuice 1oz. PHILADELPHIAFatFree CreamCheese,cubed1Tbsp. choppedfreshparsley
make itCoATfishwithflour.
HEATdressinginmediumskilletonmediumheat.Addfish;cook4to5min.oneachsideoruntilfishflakeseasilywithfork.Removefromskillet;covertokeepwarm.
ADDbrothandlemonjuicetoskillet;cook3min.oruntilreducedbyhalf,stirringfrequentlywithwhisk.Addcreamcheese;cook1min.oruntilmelted,stirringconstantly.Pouroverfish.Sprinklewithparsley.
NUTRITION (per serving): 170 calories, 4g total fat, 1g saturated fat, 50mg cholesterol, 340mg sodium, 6g carbohydrate, 0g dietary fiber, 2g sugars, 27g protein
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featuredrecipes
Looking for variety?Whetheryouneedadishtosharewithcompanyorafastweeknightdinner,we’vegotitatGoodEatingGoodLiving.com25
low-fat chocolate-banana parfaitsprep time: 10 min. | total time: 1 hr 10 min. | makes 4 servings | carb choices: 2
what you need 1 pkg(1.4oz.)JELL-O ChocolateFatFree SugarFreeInstantPudding2cups coldfat-freemilk 2 bananas,sliced¾cup thawedCOOLWHIPLITE WhippedToppingor COOLWHIPSugarFree WhippedTopping,divided
make itBEATpuddingmixandmilkwithwhisk2min.
sPooNhalfthepuddingevenlyinto4dessertglasses.CoverwithlayersofbananaslicesandhalftheCOOLWHIP;topwithremainingpuddingandremainingCOOLWHIP.
REFRIGERATEatleast1hourbeforeserving.
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
triple-berry cheesecake squaresprep time: 20 min. | total time: 3 hr 30 min. | makes 12 servings | carb choices: 1
what you need 36 ReducedFatNILLAWafers, finelycrushed(about1¼ cups)3Tbsp. margarine,melted 6oz. PHILADELPHIAFatFree CreamCheese,softened ¼cup SPLENDA®NoCalorie Sweetener,Granulated 1cup thawedCOOLWHIP SugarFreeWhippedTopping 2cups mixedfreshberries (raspberries,blueberries, slicedstrawberries) ¾cup boilingwater 1 pkg(0.3oz.)JELL-OLemon FlavorSugarFreeGelatin 1cup icecubes
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
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featuredrecipes
Want more yummy dessert dishes?We’vegoteverythingfromparfaitstopies(thatfitintoyourmealplan)atGoodEatingGoodLiving.com27
MIXcrumbsandmargarine;pressintobottomof9-inchsquarepan.
BEATcreamcheeseandSPLENDA®GranulatedSweetenerinlargebowlwithmixeruntilwellblended.GentlystirinCOOLWHIP;spreadovercrust.Topwithberries.Refrigerateuntilreadytouse.
ADDboilingwatertogelatinmixinmediumbowl;stir2min.untilcompletelydissolved.Addice;stiruntilmelted.Refrigerate10min.oruntilslightlythickened;spoonoverfruit.Refrigerate3hoursoruntilfirm.
SPLENDA® is a trademark of McNeil Nutritionals, LLC.
brands you love
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Good eating with diabetes doesn’t require special “diabetic” foods. Welcome to a world of choices from familiar brands!
smart choices made easyKRAFT 2% Milk Singles Reduced Fat Pasteurized Prepared Cheese ProductServing size: 1 sliceCalories: 45Carb choices: 0
KRAFT 2% Milk Natural Shredded Reduced Fat Mild Cheddar CheeseServing size: ¼ cupCalories: 80Carb choices: 0
BREAKSTONE’S 4-Pack Low Fat Cottage Cheese 2% MilkfatServing size: 1 container Calories: 90Carb choices: ½
KRAFT Natural Cheese Snacks Natural Low-Moisture Part-Skim Mozzarella String CheeseServing size: 1 stick Calories: 80Carb choices: 0
PLANTERS NUTrition Lightly Salted Mixed Nuts (Heart Healthy Mix)Serving size: 1 oz.Calories: 170Carb choices: 0
OREO 100 Calorie Packs Thin Crisps Baked Chocolate Wafer SnacksServing size: 1 packageCalories: 100Carb choices: 1
TRISCUIT Baked Whole Wheat Crackers, OriginalServing size: 6 crackersCalories: 120Carb choices: 1
SNACKWELL’S Cookie Cakes Fat Free Devil’s FoodServing size: 1 cookieCalories: 50Carb choices: 1
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brands you love
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CRYSTAL LIGHT Drink Mix, Assorted Flavors, preparedServing size: ¼ packet (makes 8 fl oz.)Calories: 5Carb choices: 0
KOOL-AID Sugar Free Low Calorie Soft Drink Mix, Cherry / Grape / Tropical PunchServing size: 1/8 stick (makes 8 fl oz.)Calories: 5Carb choices: 0
MAXWELL HOUSE Ground CoffeeServing size: 6 fl oz.Calories: 0Carb choices: 0
OSCAR MAYER Deli Fresh Oven Roasted Turkey BreastServing size: 6 slicesCalories: 45 Carb choices: 0
OSCAR MAYER LOUIS RICH Turkey BaconServing size: 1 slice, cookedCalories: 35Carb choices: 0
BOCA Meatless All American Flame Grilled Soy Protein BurgerServing size: 1 burgerCalories: 120Carb choices: ½
JELL-O Sugar Free Low Calorie Gelatin DessertServing size: ½ cupCalories: 10 Carb choices: 0
Mousse Temptations by JELL-O Chocolate Indulgence Sugar Free SnacksServing size: 1 snackCalories: 60 Carb choices: ½
COOL WHIP Sugar Free Whipped ToppingServing size: 2 Tbsp.Calories: 20Carb choices: 0
KRAFT Light Balsamic Vinaigrette DressingServing size: 2 Tbsp.Calories: 25Carb choices: 0
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what I’ve learned about
living well“It was helpful to know that this wasn’t an all-or-nothing situation.” —Sam Gillespie
Read more about how Sam enjoys delicious variety—
including foods he’s always loved.
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Debora Williams always has a backup plan.
Read more about how she eats well even on busy
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