2019-05-01_Diabetes_Self-Management

Bayou Cajun Fries

MAKES 4 SERVINGS

Nutrients per Serving: Calories 91, Total
Fat 1g, Saturated Fat 1g, Protein 2g, Car-
bohydrates 18g, Cholesterol 0mg, Fiber 2g,
Sodium 166mg

Dietary Exchange: 1 Bread/Starch

Nonstick cooking spray

2 baking potatoes (6 ounces
each), scrubbed

1 teaspoon extra-virgin olive oil

½ teaspoon paprika

½ teaspoon Cajun seasoning

¼ teaspoons salt

1. Preheat oven 475° F. Spray nonstick
   baking sheet with nonstick cooking
   spray.


2. Cut potato lengthwise into ¼-inch
   slices, then cut each slice into ¼-inch
   strips. Place on prepared baking sheet.
   Drizzle with oil and sprinkle with
   paprika; toss gently to coat. Arrange
   potato strips in single layer (potatoes
   should not touch).


3. Bake 5 minutes; stir and bake 5
   minutes more or until potatoes are
   golden brown and tender when
   pierced with fork. Immediately sprinkle
   with Cajun seasoning and salt; toss
   gently to coat.

Mediterranean

Roasted Tomatoes

MAKES 4 SERVINGS

SERVING SIZE: 1 TOMATO HALF

Nutrients per Serving: Calories 34,

Total Fat 2g, Saturated Fat 1g, Protein

2g, Carbohydrates 3g, Cholesterol

4mg, Dietary Fiber 1g, Sodium 162mg

Dietary Exchange: ½ Fat, 1 Vegetable

2 medium beefsteak

tomatoes, cut in half

crosswise

4 fresh basil leaves

2 tablespoons finely

chopped pitted kalamata

olives

2 tablespoons shredded

reduced-fat mozzarella

cheese

2 tablespoons grated

Parmesan cheese

1. Preheat toaster oven or oven
   to broil. Place tomato halves on
   rack of toaster oven tray or broiler
   pan. Top each tomato half with
   1 fresh basil leaf and ¼ of olives
   and cheeses.


2. Broil 2 minutes or until cheese
   melts and begins to brown. Let
   cool slightly before serving.

Grilled Corn on

the Cob with

Buttery Citrus

Spread

MAKES 4 SERVINGS

SERVING SIZE: 1 EAR OF CORN AND

2 TEASPOONS SPREAD

Nutrients per Serving: Calories 84,

Total Fat 3g, Saturated Fat 1g, Protein

2g, Carbohydrates 15g, Cholesterol

0mg, Fiber 2g, Sodium 189mg

Dietary Exchange: 1 Bread/Starch,

½ Fat

4 medium ears of corn,

husks and silks removed

Nonstick cooking spray

2 tablespoons reduced-fat

margarine

1 tablespoon finely chopped

parsley

1 teaspoon grated lemon

peel

½ teaspoon black pepper

¼ teaspoon paprika

¼ teaspoon salt

1. Preheat grill to medium heat.
   Coat corn with nonstick cooking
   spray. Grill, covered, 18 to 20 min-
   utes or until golden brown, turning
   frequently.


2. Meanwhile, combine remaining
   ingredients in small bowl.


3. Serve corn with spread.
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