Diabetes 1,200 Calorie Menu: Day 12 Full Plan

28 days of delicious and healthy recipes and menus

Blueberry Corn Muffin
Serves: 12
Total time: 40 minutes

Ingredients

• 2/3 cup(s) whole-wheat flour
• 2/3 cup(s) all-purpose flour
• 2/3 cup(s) cornmeal
• 1 tablespoon(s) baking powder
• 1 teaspoon(s) ground cinnamon
• 1/4 teaspoon(s) salt
• 1 cup(s) blueberries
• 1 large egg
• 2/3 cup(s) low-fat milk
• 1/2 cup(s) honey
• 3 tablespoon(s) canola oil
• 1 teaspoon(s) sugar

Directions

1. Preheat oven to 400°F. Coat 12 standard 21/2-inch muffin cups with cooking spray.
2. Whisk whole-wheat flour, all-purpose flour, cornmeal, baking powder, cinnamon and salt in a large bowl. Add blueberries and toss to coat.
3. Whisk egg in a medium bowl. Add milk, honey and oil, whisking until well combined. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix. Scoop the batter into the prepared pan, filling each cup about two-thirds full. Sprinkle the tops with sugar.
4. Bake the muffins until the tops spring back when touched lightly, 18 to 22 minutes Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.

Grapefruit (1/2)

Skim Milk (1 cup)

Pasta, Tuna & Roasted Pepper Salad
Serves: 4
Total time: 30 minutes

Ingredients

• 1 can(s) chunk light tuna in water, drained
• 1 jar(s) roasted red peppers, rinsed and sliced (2/3 cup), divided
• 1/2 cup(s) finely chopped red onion or scallions
• 2 tablespoon(s) capers, rinsed, coarsely chopped if large
• 2 tablespoon(s) nonfat plain yogurt
• 2 tablespoon(s) chopped fresh basil
• 1 tablespoon(s) extra-virgin olive oil
• 1 1/2 teaspoon(s) lemon juice
• 1 clove(s) garlic, crushed and peeled
• 1/8 teaspoon(s) salt, or to taste
• Freshly ground pepper, to taste
• 6 ounce(s) whole-wheat penne or rigatoni, 1 3/4 cups

Directions

1. Put a large pot of lightly salted water on to boil.
2. Combine tuna, 1/3 cup red peppers, onion (or scallions) and capers in a large bowl.
3. Combine yogurt, basil, oil, lemon juice, garlic, salt, pepper and the remaining 1/3 cup red peppers in a blender or food processor. Puree until smooth.
4. Cook pasta until just tender, 10 to 14 minutes or according to package directions. Drain and rinse under cold water. Add to the tuna mixture along with the red pepper sauce; toss to coat.

Whole-Wheat Pita Bread (1/2 medium pita)

Skim Milk (1 cup)

Melon (1 cup, cubes)

North African Spiced Carrots
Serves: 6
Total time: 20 minutes

Ingredients

• 1 tablespoon(s) extra-virgin olive oil
• 4 clove(s) garlic, minced
• 2 teaspoon(s) paprika
• 1 teaspoon(s) ground cumin
• 1 teaspoon(s) ground coriander
• 3 cup(s) sliced carrots (4 medium-large)
• 1 cup(s) water
• 3 tablespoon(s) lemon juice
• 1/8 teaspoon(s) salt, or to taste
• 1/4 cup(s) chopped fresh parsley

Directions

1. Heat oil in a large nonstick skillet over medium heat. Add garlic, paprika, cumin and coriander; cook, stirring, until fragrant but not browned, about 20 seconds. Add carrots, water, lemon juice and salt; bring to a simmer. Reduce heat to low, cover and cook until almost tender, 5 to 7 minutes. Uncover and simmer, stirring often, until the carrots are just tender and the liquid is syrupy, 2 to 4 minutes. Stir in parsley. Serve hot or at room temperature.

Grilled Chicken Breast with Salsa Verde
Serves: 4
Total time: 20 minutes

Ingredients

• 1/2 cup(s) chopped fresh parsley
• 1 1/2 tablespoon(s) capers
• 1 clove(s) garlic, minced
• 1 tablespoon(s) extra-virgin olive oil
• 1 tablespoon(s) lemon juice
• 1 tablespoon(s) water
• 1 teaspoon(s) anchovy paste
• Freshly ground pepper, to taste
• 4 boneless, skinless chicken breasts
• 1 teaspoon(s) extra-virgin olive oil
• 1/8 teaspoon(s) salt
• Freshly ground pepper, to taste

Directions

1. To prepare salsa verde: Combine parsley, capers and garlic in a blender or food processor; process until finely chopped. Add oil, lemon juice, water and anchovy paste and process until blended. Season with pepper.
2. To prepare chicken: Prepare a grill or preheat broiler. Rub chicken with oil and season with salt and pepper. Grill or broil until no longer pink inside, 3 to 4 minutes per side. Serve with salsa verde.

Blueberries (1 cup)

Brown Rice (1/2 cup, cooked)

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