Diabetes 1,200 Calorie Menu: Day 10 Full Plan

28 days of delicious and healthy recipes and menus

Eggs Baked Over a Spicy Vegetable Ragout
Serves: 4
Total time: 1 hour and 10 minutes

Ingredients

• 3 teaspoon(s) extra-virgin olive oil, divided
• 1 small eggplant, cut into 1/2-inch cubes
• 1 medium onion, chopped
• 1 large red bell pepper, diced
• 6 clove(s) garlic, minced
• 2 teaspoon(s) ground cumin
• 1/8 teaspoon(s) hot sauce, such as Hot pepper
• 1 medium summer squash, halved lengthwise and thinly sliced
• 1 cup(s) diced tomatoes
• 1/4 cup(s) water
• 3 tablespoon(s) chopped fresh parsley, divided
• 1/8 teaspoon(s) salt
• Freshly ground pepper to taste
• 4 large eggs

Directions

1. Preheat oven to 400°F. Coat a shallow 2-quart baking dish with cooking spray.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add eggplant and cook, stirring frequently, until browned and softened, 5 to 7 minutes. Transfer to a plate.
3. Heat the remaining 1 teaspoon oil in a Dutch oven or large deep sauté pan over medium heat. Add onion and cook, stirring occasionally, until softened, 3 to 5 minutes. Add bell pepper and cook, stirring occasionally, until softened, 3 to 5 minutes. Add garlic, cumin and hot sauce and cook until fragrant, 15 to 30 seconds. Stir in squash, tomatoes, water and the eggplant. Cover and simmer for 10 minutes. Stir in 2 tablespoons parsley, salt and pepper.
4. Spread the vegetable ragout in the prepared baking dish. Make 4 shallow wells in the ragout and gently crack 1 egg into each well, being careful not to break yolks.
5. Bake, uncovered, until the eggs are barely set, 10 to 12 minutes. (Caution: Eggs can overcook very quickly. Check them often and remove from the oven when they still look a little underdone; they will continue to cook in the hot ragout. If the baking dish is ceramic, the cooking time will be closer to 12 minutes. A glass dish will cook eggs much faster.) Sprinkle with the remaining 1 tablespoon parsley. Serve immediately.

Whole-Wheat Toast (1 slice)

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.

Skim Milk (1 cup)

Apricot (1/2 cup)

Wasa Crispbread (1 cracker)

Steamed Vegetable Ribbons
Serves: 4
Total time: 20 minutes

Ingredients

• 2 large carrots, peeled
• 3 small zucchini
• 2 teaspoon(s) extra-virgin olive oil
• 2 teaspoon(s) lemon juice, or to taste
• 1/4 teaspoon(s) salt, or to taste
• Freshly ground pepper, to taste

Directions

1. With a swivel vegetable peeler, shave carrots lengthwise into wide ribbons. Repeat with zucchini, shaving long, wide strips from all sides until you reach the seedy core. Discard the core.
2. Bring 2 inches of water to a boil in a large saucepan fitted with a steamer basket. Add the carrots; cover and steam for 2 minutes. Place the zucchini over the carrots; cover and steam until the vegetables are just tender, 2 to 3 minutes more. Transfer the vegetables to a large bowl. Toss with oil, lemon juice, salt and pepper. Serve immediately.

Pork Tenderloin with Roasted Plums & Rosemary
Serves: 4
Total time: 1 hour

Ingredients

• 1  pound(s) black or red plums, pitted and cut into eighths (6-7 plums)
• 2  sprig(s) fresh rosemary, plus more for garnish
• 1/2 cup(s) water
• 1/2 cup(s) balsamic vinegar
• 6  tablespoon(s) sugar, divided
• 10  black peppercorns, crushed
• 1  vanilla bean, split (see Substitution Tip)
• 2  teaspoon(s) extra-virgin olive oil
• 1  pound(s) pork tenderloin, trimmed of fat
• 1/4 teaspoon(s) freshly ground pepper
• 1/8 teaspoon(s) salt

Directions

1. To roast plums: Preheat oven to 400°F. Place plums and 2 rosemary sprigs in an 8-inch-square baking dish. Whisk water, vinegar, 4 tablespoons sugar and peppercorns in a small bowl until the sugar dissolves. Scrape seeds from vanilla bean; add the seeds and bean to the vinegar mixture. Pour the mixture over the plums. Sprinkle with the remaining 2 tablespoons sugar.
2. Roast the plums, uncovered, until tender and beginning to break down, 20 to 25 minutes. Discard the rosemary and the vanilla bean. Transfer the plums to a serving platter and cover with foil. Strain the roasting liquid into a small saucepan and bring to a boil. Reduce heat to medium-high; cook until reduced to 1/2 cup, 6 to 8 minutes. Pour the sauce over the plums; keep warm.
3. To prepare pork: Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Sprinkle pork with pepper and salt. Add to the skillet and brown on all sides, 5 to 8 minutes.
4. Transfer the pan to the oven; bake at 400°F until an instant-read thermometer registers 155 and 176°F and the pork has just a hint of pink in the center, 10 to 15 minutes. Transfer the pork to a cutting board and let rest for 10 minutes. (The internal temperature will increase to 160 and 176°F during resting.) Cut the pork into thin slices and serve with the roasted plums.

Whole-Wheat Couscous (1/2 cup, cooked)

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