Rainbow of Healthy Choices
Total per individual meal: 594 cal, 35 g protein, 62 g carb, 23 g fat (4 g sat fat, 13 g mono fat, 6 g poly fat), 69 mg chol, 7 g fiber, 608 mg sodium
Citrus Chicken + Fresh Sides + Fruit Smoothie = A Rainbow of Healthy Choices
This is the time of year when produce departments and farm stands really come alive with color and flavor — not to mention the vitamins and minerals. Another bonus is that these foods are relatively inexpensive. So sneak in as many fruits and veggies as you can — and freeze some for a midwinter treat.
Golden Citrus Chicken
- 1 Tbsp olive oil
- 1 large clove garlic, minced
- 1/3 cup orange juice
- 2 Tbsp chopped parsley
- 1/2 tsp orange zest
- 1/2 tsp lemon zest
- 1/4 tsp dried oregano
- 1/4 tsp ground black pepper
- 2 boneless, skinless chicken breasts
- Citrus slices for garnish
Preheat the oven to 350°F. In a 9"× 9" glass baking dish, combine the oil, garlic, orange juice, parsley, orange and lemon zest, oregano, and pepper. Place the chicken breasts on top of the mixture. After 5 minutes, turn the breasts to coat the other side. Allow to marinate for 5 minutes.
Bake the chicken for 30 minutes, turning after 15 minutes, or until it reaches an internal temperature of 165°F. Garnish with citrus slices.
TIP: You can also cook the chicken on a grill.
Makes 2 servings
Per serving: 205 cal, 23 g protein, 5 g carb, 9 g fat (2 g sat fat), 63 mg chol, 0 g fiber, 58 mg sodium
Vegetable Rice Pilaf
- 1 tsp olive oil
- 1/2 cup diced celery
- 1/2 cup thinly sliced scallions, white and green parts included (1 bunch)
- 1 clove garlic, minced
- 1/2 tsp dried oregano
- 1 cup chicken broth
- 3/4 cup instant brown rice
- Chopped parsley for garnish
In a medium saucepan, warm the olive oil over medium heat. Add the celery, scallions, and garlic, and cook for 3 minutes or until softened, stirring occasionally.
Add the oregano and broth, and bring to a boil. Add the rice; stir, cover, and cook on medium for 6 minutes. Stir, remove from heat, and re-cover. Allow to stand for 5 minutes or until all the liquid is absorbed. Fluff with a fork and top with chopped parsley.
Makes 2 servings
Per serving: 169 cal, 4 g protein, 29 g carb, 5 g fat (1 g sat fat), 2 mg chol, 3 g fiber, 541 mg sodium
Nutty Green Salad With Blueberries
- 1/4 cup chopped walnuts
- 6 leaves green leaf lettuce
- 1/2 cup fresh blueberries
- 2 Tbsp of your favorite vinaigrette dressing (or combine 2 tsp virgin olive oil and 1 tsp lemon juice)
Heat a small sauté pan until hot. Add the walnuts and toast until golden. Remove the nuts and set aside in a small bowl.
Wash and tear the lettuce leaves and place over the nuts. Add the blueberries. Toss with vinaigrette dressing.
Makes 2 servings
Per serving: 115 cal, 2 g protein, 8 g carb, 9 g fat (1 g sat fat), 0 mg chol, 2 g fiber, 6 mg sodium
Watermelon Smoothie
- 3/4 cup cubed watermelon
- 4 strawberries
- 12 oz fat-free, sugar-free vanilla yogurt
- Fresh mint leaves for garnish
Process the watermelon, strawberries, and yogurt in a blender until smooth. Pour into 2 glasses. Garnish with mint leaves.
Makes 2 (1 cup) servings
Per serving: 105 cal, 6 g protein, 20 g carb, 0 g fat, 4 mg chol, 2 g fiber, 3 mg sodium
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