2019-02-01_Diabetic_Living

10 0 DI A BETIC LI V ING / SPR ING 2019

Yogurt Parfait

1 cup low­fat plain Greek yogurt +

½ cup whole­grain cereal, such as

Kashi GoLean Crunch + ½ small

sliced banana + 3 Tbsp. chopped

walnuts

484 CAL / 49g CARB

Chicken & Rice Bowl

½ cup cooked brown rice + ½ cup

sliced cooked chicken + 1 diced

scallion + ¼ cup sliced snow

peas + ¼ cup shredded carrot + 3

Tbsp. crushed unsalted peanuts +

Soy­Ginger Sauce (see Prep-Ahead

Plan, p. 98)

494 CAL / 37g CARB

Hearty Chickpea & Spinach

Stew, p. 101 + Side Salad

2 cups mixed salad greens + ½ bell

pepper, sliced + 2 tsp. olive oil +

2 tsp. lemon juice

524 CAL / 49g CARB

BREAKFAST LUNCH DINNER

1,502 CAL

135g CARB (31g fiber)

12g SAT. FAT

105g PROTEIN

1,290mg SODIUM

Day 3

INDIVIDUALLY

QUICK-FROZEN (IQF)

SPINACH MAKES THIS

RECIPE A BREEZE. If you

can’t find it, use a frozen

10 oz. block of spinach,

cook according to pack­

age directions, then add

to the soup in Step 4.