2019-05-01_Diabetes_Self-Management

Grilled Stone Fruit

Salad

MAKES 4 SERVINGS

Nutrients per Serving: Calories 119,
Total Fat 6g, Saturated Fat 3g, Protein 4g,
Carbohydrates 14g, Cholesterol 11mg,
Fiber 2g, Sodium 91mg

Dietary Exchange: 1 Fruit, ½ Meat,
½ Fat

Nonstick cooking spray

2 tablespoons fresh
orange juice

1 tablespoon lemon juice

2 teaspoons canola oil

1 teaspoon honey

½ teaspoon Dijon mustard

1 tablespoon finely chopped
fresh mint

1 medium peach, halved and
pit removed

1 medium nectarine, halved
and pit removed

1 medium plum, halved
and pit removed

4 cups mixed baby greens

½ cup crumbled goat cheese

1. Prepare grill for direct cooking over
   medium-high heat. Spray grid with
   nonstick cooking spray.


2. Whisk orange juice, lemon juice,
   oil, honey and mustard in small bowl
   until smooth and well blended. Stir
   in mint.


3. Brush cut sides of fruits with
   orange juice mixture. Set remaining
   dressing aside. Place fruits, cut sides
   down, on prepared grill. Grill, cov-
   ered, 2 to 3 minutes. Turn over; grill
   2 to 3 minutes or until fruits begin to
   soften. Remove to plate; let stand to
   cool slightly. When cool enough to
   handle, cut into wedges.


4. Arrange mixed greens on 4 serv-
   ing plates. Top evenly with fruits and
   goat cheese. Drizzle with remaining
   dressing. Serve immediately.

Grilled Romaine and Asparagus Salad

MAKES 4 SERVINGS

SERVING SIZE: 1 CUP

Nutrients per Serving: Calories 98, Total Fat 2g, Saturated Fat 0g, Protein 4g,

Carbohydrates 16g, Cholesterol 0mg, Fiber 6g, Sodium 184mg

Dietary Exchange: 1 Bread/Starch

1 6-ounce head romaine lettuce

Nonstick cooking spray

Aluminum foil

4 medium spears or 8 thin spears fresh asparagus

¼ cup thinly sliced red onion

12 grape tomatoes

1 tablespoon shredded Parmesan cheese

¼ cup fat-free Italian salad dressing

1. Heat grill. Cut lettuce head lengthwise in half, but do not trim off the base
   holding the leaves together; wash lettuce and pat dry.


2. Spray a 12-inch piece of foil (or a larger piece, if needed) with nonstick
   cooking spray. Place lettuce halves on foil and place on hot grill. Grill each side
   of halves for 2 minutes until slightly browned. Remove from grill and cool.


3. Cut off base, then slice lettuce horizontally into ribbons, about 1 inch
   wide. While grill is still hot, grill asparagus on same foil, turning constantly,
   until slightly browned. Slice asparagus diagonally into 1-inch pieces.


4. Place lettuce and asparagus in a medium salad bowl along with sliced
   onion, tomatoes and Parmesan cheese. Toss, add dressing, then toss again.

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