Diabetes 1,200 Calorie Menu: Day 11 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.

Skim Milk (1 cup)

Strawberries (1 cup)

Broccoli Slaw
Serves: 8
Total time: 20 minutes

Ingredients

• 4 slice(s) turkey bacon
• 1 bag(s) shredded broccoli slaw, or 1 large bunch broccoli (about 1 1/2 pounds)
• 1/4 cup(s) low-fat or nonfat plain yogurt
• 1/4 cup(s) reduced-fat mayonnaise
• 3 tablespoon(s) cider vinegar
• 2 teaspoon(s) sugar
• 1/2 teaspoon(s) salt, or to taste
• Freshly ground pepper, to taste
• 1 cup(s) low-sodium sliced water chestnuts, rinsed and coarsely chopped
• 1/2 cup(s) finely diced red onion (1/2 medium)

Directions

1. Cook bacon in a large skillet over medium heat, turning frequently, until crisp, 5 to 8 minutes. (Alternatively, microwave on High for 2 1/2 to 3 minutes.) Drain bacon on paper towels. Chop coarsely.
2. If using whole broccoli, trim about 3 inches off the stems. Chop the rest into 1/4-inch pieces.
3. Whisk yogurt, mayonnaise, vinegar, sugar, salt and pepper in a large bowl. Add water chestnuts, onion, bacon and broccoli; toss to coat. Chill until serving time.

Honey Mustard Turkey Burger
Serves: 4
Total time: 25 minutes

Ingredients

• 1/4 cup(s) coarse-grained mustard
• 2 tablespoon(s) honey
• 1 pound(s) ground turkey breast
• 1/4 teaspoon(s) salt
• 1/4 teaspoon(s) freshly ground pepper
• 2 teaspoon(s) canola oil
• 4 whole-wheat hamburger rolls, split and toasted
• Lettuce, tomato slices and red onion slices, for garnish

Directions

1. Prepare a grill.
2. Whisk mustard and honey in a small bowl until smooth.
3. Combine turkey, 3 tablespoons of the mustard mixture, salt and pepper in a bowl; mix well. Form into four 1-inch-thick burgers.
4. Lightly brush the burgers on both sides with oil. Grill until no pink remains in center, 5 to 7 minutes per side. Brush the burgers with the remaining mustard mixture. Serve on rolls with lettuce, tomato and onion slices.

Skim Milk (1 cup)

Frosted Grapes
Serves: 4
Total time: 50 minutes

Ingredients

• 2 cup(s) seedless grapes

Directions

1. Wash and pat dry grapes. Freeze 45 minutes. Let stand for 2 minutes at room temperature before serving.

Herbed Scallop Kebabs
Serves: 4
Total time: 35 minutes

Ingredients

• 3 tablespoon(s) lemon juice
• 1 1/2 tablespoon(s) chopped fresh thyme
• 2 teaspoon(s) extra-virgin olive oil
• 2 teaspoon(s) freshly grated lemon zest
• 1 teaspoon(s) freshly ground pepper
• 1/4 teaspoon(s) salt, or to taste
• 1 1/4 pound(s) sea scallops, trimmed
• 1 lemon, cut into 8 wedges

Directions

1. Preheat grill to medium-high. Place a fine-mesh nonstick grill topper on grill to heat.
2. Whisk lemon juice, thyme, oil, lemon zest, pepper and salt in a small bowl.
3. Toss scallops with 2 tablespoons of the lemon mixture; reserve the remaining mixture for basting the kebabs. Thread the scallops and the lemon wedges onto four 10-inch-long skewers (see Tip), placing 6 to 7 scallops and 2 lemon wedges on each skewer.
4. Lightly oil the grill rack (see Tip). Cook the kebabs, turning from time to time and basting with the reserved lemon mixture, until the scallops are opaque in the center, 8 to 12 minutes. Serve immediately.

Strawberry Frozen Yogurt
Serves: 6
Total time: 3 hours

Ingredients

• 4 cup(s) strawberries, hulled
• 1/3 cup(s) sugar
• 2 tablespoon(s) orange juice
• 1/2 cup(s) nonfat or low-fat plain yogurt

Directions

1. Place berries in a food processor and process until smooth, scraping down the sides as necessary. Add sugar and orange juice; process for a few seconds. Add yogurt and pulse several times until blended. Transfer to a bowl. Cover and refrigerate until chilled, about 1 hour or overnight.
2. Pour the strawberry mixture into an ice cream maker and freeze according to manufacturer's directions. 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.

Quick-Cooking Barley (1/2 cup)

Steamed Cauliflower (1 cup)

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