Diabetes 1,200 Calorie Menu: Day 1 Full Plan

28 days of delicious and healthy recipes and menus

Wake-Up Smoothie
Serves: 3
Total time: 5 min

Ingredients

• 1 1/4 cup(s) orange juice, preferably calcium-fortified
• 1 banana
• 1 1/4 cup(s) frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup(s) low-fat silken tofu, or low-fat plain yogurt
• 1 tablespoon(s) sugar, or Splenda

Directions

1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

Low-Sugar Plum Spread
Serves: 128
Total time: 1 hr 45 min

Ingredients

• 5 pound(s) plums, pitted and sliced (14-15 cups)
• 3 Granny Smith apples, washed and quartered (not cored)
• 1/4 cup(s) white grape juice, or other fruit juice
• 2 tablespoon(s) lemon juice
• 3/4 cup(s) sugar, or Splenda Granular
• 1/4 teaspoon(s) ground cinnamon, or ginger (optional)

Directions

1. Place a plate in the freezer for testing consistency later.
2. Combine plums, apples, grape juice (or fruit juice) and lemon juice in a large, heavy-bottomed, nonreactive Dutch oven. Bring to a boil over medium-high heat, stirring. Cover and boil gently, stirring occasionally, until the fruit is softened and juicy, 15 to 20 minutes. Uncover and boil gently, stirring occasionally, until the fruit is completely soft, about 20 minutes. (Adjust heat as necessary to maintain a gentle boil.)
3. Pass the fruit through a food mill to remove the skins and apple seeds.
4. Return the strained fruit to the pot. Add sugar (or Splenda) and cinnamon (or ginger), if using. Cook over medium heat, stirring frequently, until a spoonful of jam dropped onto the chilled plate holds its shape, about 15 minutes longer. (See Tip.) Remove from heat and skim off any foam.
5. To test the consistency of the spread: Drop a dollop of cooked spread onto a chilled plate. Carefully run your finger through the dollop. If the track remains unfilled, the jam is done.

Whole-Wheat Toast

Mixed Greens with Grapes & Feta
Serves: 8
Total time: 15 min

Ingredients

• 1/4 cup(s) extra-virgin olive oil
• 2 tablespoon(s) red-wine vinegar
• 1/4 teaspoon(s) salt, or to taste
• Freshly ground pepper, to taste
• 8 cup(s) mesclun salad greens, (5 ounces)
• 1 head(s) radicchio, thinly sliced
• 2 cup(s) halved seedless grapes, (about 1 pound), preferably red and green
• 3/4 cup(s) crumbled feta, or blue cheese
  
  Directions

1. To prepare dressing: Whisk (or shake) oil, vinegar, salt and pepper in a small bowl (or jar) until blended.
2. To prepare salad: Just before serving, toss greens and radicchio in a large bowl. Drizzle the dressing on top and toss to coat. Divide the salad among 8 plates. Scatter grapes and cheese over each salad; serve immediately.

Shrimp Bisque
Serves: 6
Total time: 1 hr 10 min

Ingredients

• 12 ounce(s) shrimp (30-40 per pound), shell-on
• 1 onion, chopped, divided
• 1 carrot, peeled and sliced
• 1 stalk(s) celery (with leaves), sliced
• 1/2 cup(s) dry white wine
• 1/2 teaspoon(s) black peppercorns
• 1 bay leaf
• 3 cup(s) water
• 1 tablespoon(s) extra-virgin olive oil
• 4 ounce(s) mushrooms, wiped clean and sliced (about 11/2 cups)
• 1/2 green bell pepper, chopped
• 1/4 cup(s) chopped scallions
• 2 tablespoon(s) chopped fresh parsley
• 1/4 cup(s) all-purpose flour
• 1 1/2 cup(s) low-fat milk
• 1/4 cup(s) reduced-fat sour cream
• 1/4 cup(s) dry sherry
• 1 tablespoon(s) lemon juice
• 1/4 teaspoon(s) salt
• Freshly ground pepper to taste
• Dash of hot sauce
  
  Directions

1. Peel and devein shrimp, reserving the shells. Cut the shrimp into 3/4-inch pieces; cover and refrigerate.
2. Combine the shrimp shells with about half the onion, all the carrot, celery, wine, peppercorns and bay leaf in a large heavy saucepan. Add water and simmer over low heat for about 30 minutes. Strain through a sieve, pressing on the solids to extract all the juices; discard the solids. Measure the shrimp stock and add water, if necessary, to make 1 1/2 cups.
3. Heat oil in the same pan over medium heat. Add mushrooms, bell pepper, scallions, parsley and the remaining onion. Cook, stirring, until the mushrooms are soft, about 5 minutes. Sprinkle with flour and cook, stirring constantly, until it starts to turn golden, 2 to 3 minutes. Slowly stir in milk and the shrimp stock. Cook, stirring to loosen any flour sticking to the bottom of the pot, until the soup returns to a simmer and thickens, about 5 minutes. Add the reserved shrimp and cook until they turn opaque in the center, about 2 minutes more. Add sour cream, sherry and lemon juice; stir over low heat until heated through-do not let it come to a boil. Taste and adjust seasonings with salt, pepper and hot sauce.

Wasa Crispbread (2 crackers)

Apple (1 cup, quartered)

Fat-Free Cheese Slice

Roasted Mango Sorbet
Serves: 8
Total time: 5 hr

Ingredients

• 3 ripe mangoes
• 1/2 cup(s) sugar
• 1/2 cup(s) water
• 1/3 cup(s) coarsely mashed banana (1 small)
• 2 tablespoon(s) lime juice

Directions

1. Preheat oven to 350°F. Place whole mangoes in a shallow baking pan and roast until very soft, 70 to 90 minutes. Refrigerate until cool, about 1 hour.
2. Meanwhile, combine sugar and water in a small saucepan. Bring to a boil, stirring to dissolve sugar. Remove from heat and refrigerate until cold, about 1 hour.
3. When the mangoes are cool enough to handle, remove skin and coarsely chop pulp, discarding pit. Place the mango pulp and accumulated juices in a food processor. Add banana and lime juice; process until very smooth. Transfer to a large bowl and stir in the sugar syrup. Cover and refrigerate until cold, 40 minutes or overnight.
4. Freeze the mixture in an ice cream maker according to manufacturer's directions. (Alternatively, freeze the mixture in a shallow metal pan until solid, about 6 hours. Break into chunks and process in a food processor until smooth.) Serve immediately or transfer to a storage container and let harden in the freezer for 1 to 1 1/2 hours. Serve in chilled dishes.

Barley & Wild Rice Pilaf with Pomegranate Seeds
Serves: 6
Total time: 1 hr

Ingredients

• 2 teaspoon(s) extra-virgin olive oil
• 1 medium onion, finely chopped
• 1/2 cup(s) wild rice, rinsed
• 1/2 cup(s) pearl barley
• 3 cup(s) reduced-sodium chicken broth, or vegetable broth
• 1/3 cup(s) pine nuts
• 1 cup(s) pomegranate seeds, (1 large fruit; see Tip)
• 2 teaspoon(s) freshly grated lemon zest
• 2 tablespoon(s) chopped fresh flat-leaf parsley
  
  Directions

1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, 45 to 50 minutes.
2. Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
3. Add pomegranate seeds, lemon zest, parsley and toasted pine nuts to the pilaf; fluff with a fork. Serve hot.
4. Tip: To avoid the enduring stains of pomegranate juice, work under water! Fill a large bowl with water. Hold the pomegranate in the water and slice off the crown. Lightly score the fruit into quarters, from crown to stem end. Keeping the fruit under water, break it apart, gently separating the plump arils from the outer skin and white pith. The seeds will drop to the bottom of the bowl and the pith will float to the surface. Discard the pith. Pour the seeds into a colander. Rinse and pat dry. The seeds can be frozen in an airtight container or sealable bag for up to 3 months.

Halibut Picante
Serves: 4
Total time: 25 min

Ingredients

• 1 1/4 pound(s) halibut, striped bass or tilapia fillet, cut into 4 portions
• 1 teaspoon(s) ground cumin, divided
• 1/4 teaspoon(s) salt
• Freshly ground pepper, to taste
• 1 can(s) diced tomatoes with green chiles
• 1/4 cup(s) sliced green olives with pimientos
• 2 tablespoon(s) chopped fresh cilantro
• 1 teaspoon(s) extra-virgin olive oil

Directions

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray. Arrange fish on baking sheet. Season with 1/2 teaspoon cumin, salt and pepper.
2. Combine tomatoes, olives, cilantro, oil and the remaining 1/2 teaspoon cumin in a small bowl. Spoon over the fish.
3. Bake the fish until flaky and opaque in the center, 12 to 15 minutes. Serve immediately.

Steamed Broccoli (1/2 cup)

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