It’s always nice to have a diabetes menu plan ready to go when the new week begins. This week I’m serving several tried and true favorites including the heart healthy salmon dish to boost up the Omega 3?s (I’m also going to a TRX class with my friend, Kim, after work on Wednesday, so I made sure to plan a dinner that is quick to prepare.) On Thursday, I am going to cook two pork loin roasts so that I will have the cooked pork ready to go for next week’s slow cooker chili. (The green bean bundles are an easy and flavorful side dish, too, to go along with the pork roast.) Following are links to most of the recipes and a few pointers for preparing them.
Monday – Spaghetti Meat Sauce over Whole Wheat Tortellini
1 serving = 1 cup (330 calories)
We love using the homemade spaghetti sauce over Whole Wheat tortellini. My favorite brand (readily available for purchase at Wal-Mart or Kroger) is Buitoni Whole Wheat Three Cheese Tortellini. Bite of the Best blog describes this healthy pasta as “impressive” because one serving contains an impressive 49 grams of whole grains (more than the government’s recommended daily intake). One serving is one cup of pasta and there is only about 2 ½ servings per package…so plan to buy two if you have a larger family. (It is more expensive than regular whole wheat thin spaghetti, so I usually only serve it once per month.)
Tuesday – White Chicken Chili with Salsa Verde
This dish is back on my menu again because 1) we never get tired of it; and 2) it makes enough for two dinners so it is the perfect dish to take over to someone who needs a night off from cooking. (I’m very blessed to be part of a wonderful adult Sunday School class that knows the true meaning of sharing love through food. When I had my feet surgery done last summer, they brought dinner over for us for two weeks! So anytime I have a chance to “do unto others” I try to make it happen.) The white chicken chili recipe can be found here.
Wednesday – Pan roasted salmon with soy ginger glaze
The reason I love this salmon recipe is because you pan grill the salmon first to get those nice grill markings on the skin, then finish it up in the oven while the chili-garlic roasted broccoli (a “Yum-O” recipe from Rachael Ray over at the FoodNetwork.com) is cooking. I always splurge and serve it with the super easy microwavable brown rice cups from Ready Rice to make a healthy, quick-to-fix meal! (This is the perfect combination of protein and complex carbs after a nice workout at the Y.)
Thursday – Melinda’s Marinated Pork Loin roast and Green Bean Bundles
My friend, Melinda (who should be a regular contributor to Southern Living magazine, in my opinion) shared this wonderful recipe for Marinated Pork Tenderloin. It’s just the right amount of flavor from soy sauce, Lea & Perrins (I always have to look up how to spell “worecestershire” sauce) and garlic. The flavor lingers, but doesn’t overpower the meat so I can use any leftovers in other dishes without any problem. The Green Bean Bundles are also awesome. Her original recipe called for canned beans, but I really like using those pre-packaged fresh beans next to the bags of salad mix. All you have to do is microwave them first then prepare as directed on the recipe.
Friday – Abs Diet Chili Con Turkey
Okay, if you haven’t seen the Abs Diet yet (from publishers of Men’s Health magazine) you should check out the bright orange book just for the recipes. (I used to love their A Man, A Can, and A Plan recipes in Men’s Health magazine.) Anyway, this Chili Con Turkey recipe is FABULOUS (please trust me) and it is so easy! I keep a box of the individual packets of flax seed and sprinkle it into this chili to add in a “power food”. Serve over brown rice and it’s a great, healthy meal!
Saturday – Restaurant Style chicken nachos
The slow cooker chicken taco meat reappears this week in this easy to make recipe for Restaurant Style chicken nachos. It’s super easy if you just put some tortilla chips on a baking sheet, layer the shredded chicken, sprinkle a few black olives and cover with 2% Mexican cheese blend. After cooking, I let everyone add their own toppings: sour cream, green onions, jalapenos, picante sauce, etc. It’s a fun dinner to have on a Saturday night.