Cooking for Two - For People Who Care About Diabetes

8/23/2019 Cooking for Two - For People Who Care About Diabetes

1/11

cookingfortwo


2/11

2 Everwonderwhatotherpeoplearecooking?Check out our Top-Rated Diabetes Center Recipes at GoodEatingGoodLiving.com. 3

good eating 3 a terrifc team: her story 4 gardening: get up and grow 6 tracys best tips: or dining duos 20 a terrifc team: his story

21 perect or two

featured recipes 7 salsa-cheddar chicken 8 scrambled egg sandwich to go 9 grab & go cottage crunch 10 quick bruschetta or two 11 chicken ajita lettuce wraps or two 12 tuna salad nicoise or two 13 parmesan, chicken & broccoli pasta or two 14 pork, snow pea & mushroom stir-ry or two 15 pan-ried fsh with creamy lemon sauce or two 16 pan-seared sea scallops and green beans

amandine or two

17 chicken n peppers pasta skillet or two 18 cinnamon latte or two 19 sweetheart paraits or two

whats inside

How one couple

liveswith diabetes

a terrifcteam

HER STORY:

DONANDSUSANCRAIG,TOPEKA,KS

she reallycares about diabetesInaninstant.When Don learned he had type 2

diabetes last year, he couldnt have hoped or a

better partner than Susan to help him through.

Having a nutrition background (although it isnt

her proession) Susan had always prepared

healthul, well-balanced meals. Dons diagnosis

sent her meal planning to the next level.

Makingitwork.The tips she shares are mostly

common sense, but they make a dierence.

Take cooking or two: She doubles recipes

or onebreakast items, main dishes,sandwiches and soups, or instance. Recipes

or our mean letovers. Susan packs two

lunches rom the letovers,because I like

taking them to work and Don likes to eat

his in his home ofce.

Deliciousmeals.Even though meals were

always on the healthul side, Susan has added

new items. She now uses whole grain pasta.

She still makes burgers, but the buns are

smaller and whole wheat, not white. When she

makes pizza, she uses a low-at atbread asthe crust and veggies, not meat, as the main

topping. For cheese, part skim mozzarella

is a perect choice.

Andnow? Remarkably, Susan spends only

30 to 40 minutes each night preparing

weekday dinners. Careul planning and

shopping make that possible. (Susan is the

primary shopper and cooker. Don is getting a

great deal.)

Timetogether. In addition to setting a good

example in the ood department, Susan is aninspiration as ar as exercise, too. I am an avid

member o a dance/exercise group. Her main

gardening activity is one she shares with Don:

yardwork. While they consider raking and

mowing more a chore than a hobby, they get

it done and do enjoy the exercise together.

Inspiring.Getting Don on track with a

meal plan wasnt the easiest thing Ive ever

done, but with some tough love, Susan helped

him make lie-changing decisions and every day

helps him meet the challenges o livingwith diabetes.

I changed Dons eatinghabitsnot my cooking.
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3/11

4 Looking for activities to do together?Fresh air is always a great option, and weve got ftness advice or couples atGoodEatingGoodLiving.com. 5

get up and

grow

good eating

Start off with a stretch.

Prevent strain on your back and other muscles

by doing light stretching beore and ater you

garden. Check out our ino on stretching, com-

plete with how-to photos that are easy to ollow

here. Remember, stretching shouldnt hurt, so i

you eel pain, ease up.

Hydrate.

Getting enough water is important to good

health no matter what youre doing, but its

even more crucial when youre physically active.

You need to replace the uids your body loses,

and on a mild, breezy day, you might not even

realize youre sweating, so be sure to drink up.

I youve got a green thumb, you can actually get a workout by doing

something you lovegardening uses muscles all over your body. So in

addition to ending up with beautiul fowers and some delicious home-

grown vegetables, it can help you get body benets, too. Here are some

tips to help you take ull advantage o your time outdoors.

Adding resh ruit or vegetables to ood you already have in your pantry

or ridge is always a great option or a snack when youre out working

in the garden. Just be sure to count the carbs in these healthul oods.

BREAKSTONES or KNUDSEN 2% Milkat Low Fat Cottage Cheese

can go sweet or savory: berries or chopped tomatoes and sliced

scallions are two options.

Sugar Free Gelatin or Pudding by JELL-O can be the start o something

wonderul when you add your own just picked berries. A dollop o

COOL WHIP Sugar Free Whipped Topping is the crowning touch.

think better-or-you options

Switch.

When youre doing yard work, remember to

switch sides: Alternating so you work your

muscles evenly is important. Rake or a while

on the right, or i nstance, then switch to the let.

Protect your skin.

Wear a sunscreen with an SPF o at least 15.

A hat and light, loose clothing with long

pants and long sleeves can also help prevent

overexposure to the sun.

Wear gloves.

Gardening requently involves repetitive motions

that can cause blisters on your hands. A trip to

the hardware store or a pair o gloves that ft is

well worth the time and cost.

Take breaks.

Its easy to lose track o time when youre

enjoying yoursel. Check your watch or set a

timer to be sure you take requent breaks to

hydrate and to reapply sunscreen.

Dont forgetthat being out

in the garden means being

out in the sun, and staying

hydrated is key. CRYSTAL

LIGHT and KOOL-AID

Sugar Free Drink Mixes are

two options that can add

lots of variety to water.
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4/11

Keeping up-to-the-minute with new info is easy: Weve got a Tip of the Day and a Recipe of the Day atGoodEatingGoodLiving.com. 7

Making meals is as easyas 1, 2

and thats it. Meals for just two.

makeplanned-oversSort of like leftovers,

but made with a plan.When you make a main

dish like Sirloin on the

BBQ that serves four,

youve got beef

already cooked for another meal. The steak

is perfect for half a recipe ofGrilled Steak &

Vegetable Salad.

cut recipes in halfSome recipes are so easy to cut in half: Take

this Salsa-Cheddar Chicken. Everything is

super easy to cut in half, except it calls for1 large green pepper and 1 large tomato. Use

just half of each, then make a fresh green

salad with the rest. A drizzle of KRAFT Light

Balsamic Vinaigrette Dressing and youre

good to go.

sandwiches can always bejust for twoEven when a recipe is for a single serving,

the math to convert a recipe to serve a duo

is the easiest.

Tracys best tips

good eating

dont underestimateleftoversMaking a recipe for four and then packing two

single-serve portions to take to work for lunchis so simple. Its a concept that Susan and

Don embrace: He loves having home-cooked

food with the simplicity of grab-and-go. The

other plus is that he knows exactly what hes

getting in terms of carb choices so he can

keep his meal plan on track.

the freezer is yourfriendMinestrone Soup is a

perfect example of a

dish that can be made

and frozen in one- or

two-portion containers.

Its so convenient and

so satisfying to have food you can defrost and

have on the table in just minutes.

a simpledessertSingle-serving cups of refrigerated, ready-to-

eat Sugar Free MOUSSE TEMPTATIONS by

JELL-O: one for each of you. The beauty of

single-serve is that everyone can have their

favorite avor in a ready-made portion.

6

salsa-cheddar chickenprep time: 30 min. | makes: 4 servings | carb choices: 2what you need

2 Tbsp. KRAFT Light Zesty

Italian Dressing

4 small boneless skinless

chicken breast halves

(1 lb.)

1 large green pepper, cut into

thin strips

1 large tomato, chopped

1 cup TACO BELL

HOMEORIGINALS Thick N

Chunky Salsa

1 cup KRAFT 2% Milk

Shredded Mild Cheddar

Cheese

2 cups hot cooked long-grain

brown rice

make it

HEAT dressing in large skillet on medium heat. Add

chicken; cover. Cook 4 to 5 min. on each side or until

lightly browned. Remove from skillet; cover to keep

warm.

ADD peppers to skillet; cook 5 min., stirring frequently.

Stir in tomatoes and salsa. Return chicken to skillet;

simmer, covered, on medium-low heat 10 min. or until

done (165F).

TOP with cheese; cook, covered, 4 to 5 min. or until

melted. Serve over rice.

NUTRITION(per serving): 370 calories, 10g total fat, 4.5g saturated fat, 0g trans fat,85mg cholesterol, 840mg sodium, 33g carbohydrate, 4g dietary ber, 5g sugars, 35g protein

TACO BELL and HOME ORIGINALS are trademarks owned and licensed by Taco Bell Corp.

A dish for four

that you can easily

make just for two.

for dining duos
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5/11

8 Whenyourelookingforlunchideas,trythesegreatsandwichrecipesjustfortwo:Famous Sub Shop Club and Open-Face Tuna Melts at GoodEatingGoodLiving.com. 9

whatyouneed1 egg

2 slices whole wheat bread,

toasted

1 KRAFT 2% Milk Singles

makeitBEAT egg in small microwaveable bowl.

MICROWAVE on HIGH 30 sec. or until set.

FILL toast slices with egg and 2% Milk Singles.

variation:

Substitute a whole grain four tortilla or the toast

slices; top with cooked egg and 2% Milk Singles, thenroll up.

NUTRITION(per serving): 260 calories, 9g total fat, 3.5g saturated fat, 0.5g trans fat,

220mg cholesterol, 640mg sodium, 25g carbohydrate, 4g dietary ber, 4g sugars, 18g protein

eatured recipes

scrambled egg sandwich to goprep time: 5 min. | makes 1 serving | carb choices: 1

doublethese

recipes

to make 2

grab & go cottage crunchprep time: 5 min. | makes 1 serving | carb choices: 2

whatyouneed cup drained canned peach

slices (packed in juice)

cup BREAKSTONES or

KNUDSEN 2% Milkat Low

Fat Cottage Cheese

cup wheat and barley cereal

fakes

makeitPLACE peaches on small plate.

TOPwith cottage cheese and cereal.

substitution suggestions:

Substitute ruit cocktail, pineapple chunks or resh

berries or the peaches.

NUTRITION (per serving): 230 calories, 3g total fat, 1.5g saturated fat, 0g trans fat,

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6/11

10 Getmoreappetizeroptionssuch as ourTRISCUIT Tri-Color Pepper Cheese Melts at theAppetizers & Snacks page at GoodEatingGoodLiving.com. 11

chicken fajita lettuce wraps for twoprep time: 10 min. | total time: 1 hour (incl. marinating) | makes: 2 servings | carb choices:

what you need

3 Tbsp. KRAFT Light House

Italian Dressing, divided

18 tsp. ground cumin

lb. boneless skinless

chicken breasts, cut into

strips

1 red pepper, cut into strips

cup sliced onions

4 large iceberg lettuce leaves cup KRAFT 2% Milk

Shredded Mild Cheddar

Cheese

make it

MIX2 Tbsp. dressing and cumin in medium

bowl. Add chicken; toss to coat. Refrigerate

30 min. to marinate.

HEAT remaining dressing in large nonstick skillet.

Stir in peppers and onions; cook on medium heat

6 to 8 min. or until crisp-tender. Transfer to bowl;

cover to keep warm.

ADD chicken mixture to skillet; cook 8 to 10 min.

or until chicken is done, stirring frequently. Add

cooked vegetables; cook 2 min. or until heated

through, stirring occasionally.

SPOON chicken mixture onto lettuce leaves; top

with cheese. Roll up.

quick bruschetta for two prep time: 5 min. | makes: 2 servings | carb choices:

what you need

cup quartered cherry

tomatoes

2 Tbsp. KRAFT 2% Milk

Shredded Mozzarella

Cheese

1 Tbsp. chopped fresh basil

2 tsp. KRAFT Shredded

Parmesan Cheese

2 tsp. KRAFT Light ZestyItalian Dressing

2 thin slices French bread

( inch thick each), toasted

make it

COMBINE rst 5 ingredients.

SPOON over toast slices just before serving.

Wanttomakeitforlatertotakewithyou?

The tomato mixture can be prepared ahead of time

and stored in tightly covered container in refrigerator

up to 24 hours. Take the toast on the side so it stays

nice and crunchy.

featured recipes

NUTRITION(per serving): 60 calories, 2g total fat, 1g saturated fat, 0g trans f at, 5mg cholesterol,

200mg sodium, 5g carbohydrate, less than 1g dietary ber, less than 1g sugars, 4g protein

NUTRITION(per serving): 280 calories, 11g total fat, 4.5g saturated fat, 0g trans fat,


a lettucewrap cuts

carbs
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7/11

parmesan, chicken &broccoli pasta for twoprep time: 10 min. | total time: 25 min. | makes: 2 servings | carb choices: 3

what you need

lb. whole wheat spaghetti,

uncooked

cup KRAFT Light Zesty

Italian Dressing

2 cloves garlic, minced


chicken breasts, cut

into strips

2 cups broccoli forets cup chopped tomatoes

cup KRAFT 2% Milk

Shredded Mozzarella

Cheese, divided

4 tsp. KRAFT Grated

Parmesan Cheese

make it

COOKspaghetti as directed on package, omitting

salt.

MEANWHILE, heat dressing and garlic in large

nonstick skillet on medium heat. Add chicken and

broccoli; cook and stir 5 to 7 min. or until chicken is

done. Stir in tomatoes and cup mozzarella; cook

1 to 2 min. or until heated through, stirring occasionally.

DRAIN spaghetti; place on serving plate. Top with

chicken mixture, remaining mozzarella and Parmesan.

12 Inatimecrunch?Spicy Chicken Stir-Fry and Made-Over Cheeseburgers take less than 25 minutes rom start to nish atGoodEatingGoodLiving.com. 13

tuna salad nicoise for two prep time: 30 min. plus cooling | makes: 2 servings | carb choices: 2

what you need

1 can (5 oz.) white tuna in water,

drained, faked

3 cups loosely packed baby

spinach leaves

1 hard-cooked egg, cut into

wedges

cup cut resh green beans,

cooked, cooled

2 thin red onion slices, separatedinto rings

lb. small red potatoes (about

2), cooked, cooled and cut into

wedges

1 cup halved cherry tomatoes

cup KRAFT 2% Milk Shredded

Mozzarella Cheese

cup KRAFT Light Balsamic

Vinaigrette Dressing

make it

SPOON tuna onto 2 spinach-covered plates;

surround with eggs, beans, onions, potatoes

and tomatoes.

SPRINKLE with cheese.

TOP with dressing just beore serving.

eatured recipes

NUTRITION(per serving): 310 calories, 8g total fat, 2.5g saturated fat, 135mg cholesterol,

670mg sodium, 35g carbohydrate, 6g dietary ber, 8g sugars, 25g protein


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8/1114 Groceryshoppingissomucheasierwhenyouknowwhichproductstyourmealplans.Find great options under Brands You Love atGoodEatingGoodLiving.com. 15

pork, snow pea &mushroom stir-fry for twoprep time: 10 min. | total time: 20 min. | makes: 2 servings | carb choices: 3

what you need

1 tsp. oil

lb. pork tenderloin, cut into

bite-size pieces

1 cup quartered resh

mushrooms

cup resh snow peas

small yellow pepper, cut

into strips

1 clove garlic, minced1 tsp. minced gingerroot

2 Tbsp. KRAFT Light

CATALINA Dressing

1 tsp. lite soy sauce

2 Tbsp. PLANTERS Cashews

1 green onion, chopped

1 cups hot cooked long-grain

brown rice

make it

HEAT oil in wok or large skillet on high heat. Add

meat; stir-ry 1 min.

ADD next 5 ingredients; stir-ry on medium-high

heat 3 to 5 min. or until meat is lightly browned. Stir

in dressing and soy sauce; stir-ry 2 min. or until

vegetables are crisp-tender and meat is done.

TOP with nuts and onions. Serve over rice.

betterthan

takeout

pan-fried sh with creamylemon sauce for twoprep time: 5 min. | total time: 19 min. | makes: 2 servings | carb choices:

what you need

2 tilapia llets ( lb.)

1 Tbsp. four

2 Tbsp. KRAFT Light House

Italian Dressing

cup at-ree reduced-

sodium chicken broth

1 Tbsp. lemon juice

1 oz. PHILADELPHIA Fat

Free Cream Cheese, cubed1 Tbsp. chopped resh

parsley

make it

COAT sh with four.

HEAT dressing in medium skillet on medium heat.

Add sh; cook 4 to 5 min. on each side or until sh

fakes easily with ork. Remove rom skillet; cover to

keep warm.

ADD broth and lemon juice to skillet; cook 3 min. or

until reduced by hal, stirring requently with whisk.Add cream cheese; cook 1 min. or until melted, stirring

constantly. Pour over sh. Sprinkle with parsley.

eatured recipes



NUTRITION(per serving): 170 calories, 4g total fat, 1g saturated fat, 0g trans fat,

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9/1116 Simpleentresdeservespectacularsides:Fragrant Carrots and Farmers Market Squash Saut are two o our aves at GoodEatingGoodLiving.com. 17

chicken n pepperspasta skillet for twoprep time: 10 min. | total time: 28 min | makes: 2 servings, 1 cups each. | carb choices: 3

what you need

1 cup rotini pasta, uncooked


chicken breasts, cut into

bite-size pieces

cup thin green pepper

strips

cup chopped onions

1 cup spaghetti sauce

cup KRAFT 2% MilkShredded Mozzarella

Cheese

make it

COOKpasta as directed on package, omitting salt.

MEANWHILE, cook chicken in large skillet sp rayed

with cooking spray on medium heat 5 min., stirri ng

occasionally. Add vegetables; cook 3 to 5 min. or

until chicken is done and vegetables are crisp-tender,

stirring occasionally.

DRAIN pasta. Add to chicken mixture with spaghettisauce; stir. Cook 5 min. or until heated through, stirring

occasionally. Top with cheese; cover. Remove rom

heat. Let stand 2 to 3 min. or until cheese is melted.

NUTRITION(per serving): 400 calories, 8g total fat, 2.5g saturated fat, 0g trans fat,75mg cholesterol, 680mg sodium, 45g carbohydrate, 4g dietary ber, 10g sugars, 36g protein

dozens

of 5-starreviews

pan-seared sea scallops andgreen beans amandine for twoprep time: 20 min. plus marinating | makes: 2 servings | carb choices: 1

what you need

cup KRAFT Light House

Italian Dressing, divided

lb. sea scallops (about

6 large)

lb. resh green beans

1 Tbsp. lemon juice

tsp. dill weed

2 Tbsp. PLANTERS Sliced

Almonds, toasted

make it

POUR 2 Tbsp. dressing over scallops in shallow

dish; turn to evenly coat both sides o each scallop.

Rerigerate 30 min. to marinate.

COOKbeans in remaining dressing in large skillet on

medium-high heat 5 min. or until crisp-tender, stirring

occasionally. Add lemon juice and dill; toss to coat.

Cook 1 min., stir ring requently. Top with nuts. Remove

rom heat; cover to keep warm.

REMOVE scallops rom marinade; discard marinade.

Heat large nonstick skillet on medium heat. Add

scallops; cook 4 min. on each side or until opaque and

lightly browned. Serve with the beans.

NUTRITION(per serving): 230 calories, 7g total fa t, 1g saturated fat, 60mg cholesterol,510mg sodium, 12g carbohydrate, 5g dietary ber, 5g sugars, 30g protein

eatured recipes
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10/1118 Raspberry Ice Cooler and a sweet-tart Lemonade Slushie are just two o the 0-carb choice beverages you can nd atGoodEatingGoodLiving.com. 19

cinnamon latte for twoprep time: 5 min. | makes: 2 servings | carb choices:

what you need

cup at-ree hal-and-hal

2 tsp. SPLENDA No Calorie

Sweetener, Granulated

18 tsp. ground cinnamon

1 cups hot brewed strong

MAXWELL HOUSE

Hazelnut Flavored Coee

cup thawed COOL WHIP

Sugar Free WhippedTopping

make it

PLACE 2 Tbsp. hal-and-hal, 1 tsp. SPLENDA

Granulated and dash cinnamon in each o

2 microwaveable mugs. Microwave on HIGH

15 sec. or until heated through.

STIR in coee.

TOP with COOL WHIP.

sweetheart parfaits for twoprep time: 10 min. | makes: 2 servings | carb choices: 1

what you need

2 JELL-O Chocolate Sugar

Free Pudding Snacks

tsp. ground cinnamon

cup thinly sliced resh

strawberries

cup PLANTERS Slivered

Almonds, toasted

2 Tbsp. thawed COOL

WHIP Sugar Free WhippedTopping

make it

EMPTYpudding snacks into small bowl; stir in

cinnamon.

SPOON hal the pudding evenly into 2 parait glasses;

top with layers o hal each o the berries and nuts.

Repeat layers.

TOP with COOL WHIP.

eatured recipes

NUTRITION(per serving): 160 calories, 9g total f at, 2g saturated fat, 1.5g polyunsaturated fat,

4.5g monounsaturated fat, 0g trans fat, 0mg cholesterol, 180mg sodium, 22g carbohydrate, 3g dietaryber, 3g sugars, 5g protein

NUTRITION(per serving): 40 calories, 1g total fat, 1g saturated fat, 0g trans fat,

0mg cholesterol, 35mg sodium, 7g carbohydrate, 0g dietary ber, 2g sugars, less than 1g protein

SPLENDA is a trademark of McNeil Nutritionals, LLC.

coffeehouse at

home
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11/11

20 GoodEatingGoodLiving.com 21

the choicethat saved his life

In an instant.To say that Dons diagnosis of

type 2 diabetes last year was life-changing

would be a supreme understatement. With

blood glucose over 600, he made a choice

there in the doctors ofce: Live or die. He

chose in an instant and has never looked back.

With medication and diet changes,I lost more

than 50 pounds, brought my counts under

control and no longer need insulin.

Delicious meals. Don credits his wife,

fabulous cook Susan, with helping him lose

weight. With such great food on the table,

it was sometimes hard to keep seconds (or

thirds) off his plate, but Dons real Achilles

heel was ice cream. Late at night, hed eat a

half gallon and burn the container, destroying

the evidence. Susan wasnt fooled.

And now? No more ice cream: Its just not

worth it. Prepared CRYSTAL LIGHT Drink Mix

is always in the fridge in his home ofce. Salad

wasnt in his diet before. Now it, along with

fresh vegetables and whole grains, is a major

part of his meal plan. Susan makes crisps with

whole grain toppings in place of pie, and fruit is

often dessert.

Inspiring. Don, a rowing coach and Olympic

rowing referee, has always been an inspiration

to the young athletes he coaches. Now he

inspires them even more: They identify his

struggles with diabetes with their physical

struggles as he pushes them to be the best

they can be.

Time together. Living with diabetes reallydoes mean living for Don and Susan. They

are looking forward to a trip to Ireland this

summer, with lots of long walks together for

exercise. And for the future, Don shared one

chief motivator: I chose to live because I dont

have grandchildren yet and I am really looking

forward to that.

Want more inspiration from people living well with diabetes?

See the stories (and share your own!) at

GoodEatingGoodLiving.com.

I depend on my wifeSusan for advice andsupport on a daily basis.

HIS STORY:

stay hydratedStir up a pitcher of multi-serve CRYSTAL LIGHTLow Calorie Drink

Mix as Don does or shake up a convenient On The Go Drink Mix

pouch in your water bottle. Choose Natural Lemonade or try some

of the refreshing fruit combinations: Tangerine Strawberry, Cherry

Pomegranate or Citrus Splash.

go whole grain for lunch

Check that your bread is whole grain and make a sandwich withOSCAR MAYER Deli Fresh Oven Roasted Turkey Breast, a little

GREY POUPON Dijon Mustard, and sliced tomato or cucumber.

say cheeseA perfect small snack: KRAFT 2% Milk Singles. Enjoy them on their

own or with a few apple slices or TRISCUIT Crackers. As for all

snacks, check the Nutrition Facts on the package and include the

carbs in your count for the day.

tote along snacksKeep 100 CALORIE PACKS OREO Thin Crisps handy wherever

you are. If you tuck them in your desk drawer, purse, backpack or

glove compartment, youll always have a portion-controlled snack at

your ngertips.

end on a sweet noteThank goodness for the rainbow of avors of JELL-OSugar-FreeDesserts. MOUSSE TEMPTATIONS by JELL-O cups are an easy

dessert to choose when you want a bite of sweet after dinner or a

snack on a hot afternoon. Just add a spoon.

perfect for twoOne of Dons biggest standbys is the pitcher of prepared CRYSTAL LIGHT Iced Tea or Lemonade

Flavor Drink Mix he keeps in the refrigerator next to his ofce. He drinks it while working at home

or takes it along when he coaches rowing practice. Weve featured it below, along with other easy

go-to ideas you might want to try.

good eating
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Documents

Cooking for Two - For People Who Care About Diabetes