Diabetic Living USA – July 2019

Nourish

Lean

Protein

16-20 ounces

• Beef
  tenderloin


• Chicken


• Halibut


• Pork
  chops or
  tenderloin
  
  
  • Salmon
  
  
  • Shrimp
  
  
  • Tempeh
  
  
  • Tilapia
  
  
  • Tofu
  
  
  • Turkey
    cutlets
  
  
  
  

Starchy Veg or

Cooked Legumes

2 cups

• Acorn or
  butternut
  squash


• Beans
  (black, pinto,
  kidney)


• Corn
  
  
  • Edamame
  
  
  • Green peas
  
  
  • Lentils
  
  
  • Parsnips
  
  
  • Potatoes
  
  
  • Pumpkin
  
  
  
  

Flavor

1-2 Tbsp. spices and/or

¼-½ cup sauce

• Citrus juice


• Greek
  yogurt


• Mustard


• Olive oil


• Salsa


• Tahini
  
  
  • Spice blends
    (Italian
    herb, Cajun,
    Creole)
  
  
  • Spice rubs
    (fajita, curry,
    barbecue)
  
  
  
  

PAPRIKA PORK

WITH POTATOES

CAL 323, CARB 29G

Pork tenderloin, broccoli, red

onion, Yukon Gold potatoes, low-

fat sour cream, roasted red bell

peppers, Dijon mustard, lemon

juice, garlic, smoked paprika

CHICKEN FAJITA BOWLS

CAL 343, CARB 24G

Chicken tenders, kale, onion,

red bell pepper, green bell

pepper, black beans, low-fat plain

Greek yogurt, lime juice,

fajita seasoning

CREOLE CHICKEN

& SHRIMP

CAL 368, CARB 31G

Shrimp, chicken sausage, chicken

thighs, red bell pepper, green bell

pepper, onion, cherry tomatoes,

corn, Creole spice blend

• Find the full recipes online at EatingWell.com/SheetPanFormula FALL 2019 / DI ABETIC LI VING 95

+Nonstarchy + +

Vegetables

4-8 cups

• Asparagus


• Bell peppers


• Broccoli


• Brussels
  sprouts


• Carrots


• Cauliflower
  
  
  • Green beans
  
  
  • Kale
  
  
  • Mushrooms
  
  
  • Okra
  
  
  • Onions
  
  
  • Tomatoes
  
  
  • Zucchini