Eating deliciously well with diabetes

Can changing how you eat change your life? If you’re one of the nearly 75 million Americans who have diabetes or pre-diabetes, it can.

The Centers for Disease Control calls diabetes a group of diseases marked by high levels of blood glucose resulting from the body not producing or properly using insulin, a hormone that converts sugar, starches and other food into energy for daily life. The good news is that diabetes can be managed with diet, exercise and medication (if needed). Some easy-to-follow meal planning tips include:

• Veg Out: Choose from the rainbow of colors available to maximize vegetable variety.

• Fiber Up: Look for fiber-rich foods, like oatmeal, fruit and fiber-enriched pasta.

• Eat Lean: Choose skinless turkey or chicken breast, fish and lean cuts of meat (identified by “loin” or “round”).

• Drink Free: Drink water and calorie-free beverages instead of those with sugar.

• Be Consistent: Three meals with an occasional healthy snack help keep blood glucose regulated and prevent overeating.

“Keeping blood glucose levels as close to normal as possible is the main goal for people with diabetes. Food choices certainly play a significant role in that,” said Tami Ross, RD, LD, CDE and 2008 Diabetes Care and Education Diabetes Educator of the Year. “There are now more food products on the market than ever before to help people in their quest to maintain blood glucose levels without sacrificing taste.”

To create a healthful eating plan for your needs, consult with a qualified health care professional such as a registered dietitian or certified diabetes educator. For more information on diabetes, visit www.diabetes.org.

No-Boil Lasagna

Preparation Time: 30 minutes

Cook Time: 50 minutes

Standing Time: 15 minutes

Makes 8 main dish servings

1 pound 90% lean

ground beef

2 cups sliced mushrooms

1/2 cup chopped onion

2 cloves garlic, minced

1 jar (26 ounces)

no-fat-added marinara sauce

1 can (14.5 ounces) diced

tomatoes with basil,

garlic and oregano, undrained

1/4 cup water

1 container (15 ounces) no-fat ricotta cheese

1/4 cup egg substitute OR 1 egg, beaten

1/2 teaspoon salt (optional)

1/2 teaspoon ground black pepper

10 uncooked lasagna noodles

1/2 cup shredded Parmesan cheese

1  1/2 cups shredded part-skim mozzarella cheese

1. Preheat oven to 375°F. Heat large skillet over medium heat. Brown ground beef until no longer pink, about 7 minutes, stirring to break up beef; drain. Add mushrooms, onion and garlic; cook 3 minutes, stirring occasionally. Stir in marinara sauce, diced tomatoes and water; simmer, uncovered, 10 minutes.

2. In medium bowl stir together ricotta, egg substitute, salt and pepper.

3. In deep (12 x 10 x 2  1/2 -inch) lasagna pan, or baking dish, spread 2  1/2 cups meat sauce. Place 4 noodles lengthwise and one noodle crosswise (break to fit) in a single layer, pressing noodles lightly. Spread half of ricotta mixture over noodles. Sprinkle with 1/4 cup Parmesan and 1/2 cup mozzarella. Spread 2  1/2 cups meat sauce over cheese. Layer remaining noodles, ricotta mixture and Parmesan. Spread with remaining meat sauce.

4. Cover with aluminum foil. Bake at 375°F for 40 minutes. Uncover; sprinkle with remaining mozzarella. Continue baking 10 minutes. Let stand 15 minutes.

Nutrition information per serving ( 1/8 of recipe): 405 calories, 31 g protein, 22 g digestible carbohydrates*, 11 g total fat, 5 g saturated fat, 49 mg cholesterol, 855 mg sodium, 6 g total dietary fiber

*If traditional pasta is used in this recipe there are a total of 44 g carbohydrates.

Mexican Spaghetti Pie

Preparation Time: 30 minutes

Cook Time: 25 minutes

Standing Time: 5 minutes

Makes 4 main dish servings

8 ounces uncooked spaghetti

1 tablespoon canola oil

1/4 cup egg substitute OR 1 egg, beaten

1/2 pound 90% lean ground beef

or ground turkey breast

1/2 cup chopped green bell pepper

1 cup prepared salsa

1 cup frozen whole kernel corn

Nonstick cooking spray

1/2 cup shredded reduced-fat Cheddar cheese

Cherry tomatoes, cut up (optional)

Fresh cilantro (optional)

1. Preheat oven to 350°F. Cook spaghetti according to package directions; drain. Return to warm pan; toss with oil. Stir in egg substitute.

2. Meanwhile, heat medium skillet over medium heat. Brown ground beef and bell pepper until beef is no longer pink and pepper is tender, stirring to break up beef; drain. Stir in salsa and corn.

3. Coat 9-inch deep dish pie plate with cooking spray. Press spaghetti mixture onto bottom and up sides of pie plate. Top with beef mixture.

4. Bake in 350°F oven 25 to 30 minutes or until heated through. Top with cheese. Let stand 5 to 10 minutes. Serve with cherry tomatoes and cilantro, if desired.

Nutrition information per serving ( 1/4 of recipe): 414 calories, 27 g protein, 19 g digestible carbohydrates*, 13 g total fat, 4 g saturated fat, 44 mg cholesterol, 583 mg sodium, 7 g total dietary fiber

*If traditional pasta is used in this recipe there are a total of 56 g carbohydrates.

Garlic-Cream Penne and Chicken

Preparation Time: 30 minutes

Cook Time: 12 minutes

Makes 4 main dish servings

4 medium skinless, boneless chicken breast halves (1 pound total)

1/4 teaspoon salt

1/8 teaspoon ground black pepper

8 ounces (about 2 cups) uncooked

Penne Rigate

1 tablespoon olive oil

1 large zucchini (10 to 12 ounces),

halved lengthwise and sliced

2 cups sliced mushrooms

2 to 3 cloves garlic, minced

1 cup reduced-sodium chicken

broth

1 tablespoon all-purpose flour

1/2 of 8-ounce tub fat-free cream cheese

1/4 cup dried tomatoes (not packed in oil), chopped

1 to 2 tablespoons snipped fresh

parsley

2 tablespoons shredded

Parmesan cheese (optional)

1. Sprinkle chicken with salt and pepper. Grill chicken on rack of uncovered grill over medium heat 12 to 15 minutes until chicken is no longer pink (170°F), turning once.

2. Cook pasta according to package directions; drain. Return to pan; cover and keep warm.

3. Meanwhile, heat oil in large skillet over medium heat. Cook zucchini, mushrooms and garlic 5 minutes or until vegetables are crisp-tender, stirring occasionally. Add to pasta.

4. In small bowl whisk together broth and flour. Add to warm skillet with cream cheese. Whisk until smooth and bubbly. Cook and stir 1 minute. Stir in tomatoes. Add pasta to pan; toss to coat. Divide pasta mixture among four plates. Cut chicken into thin slices; arrange over pasta. Sprinkle with parsley and Parmesan cheese, if desired.

Note: Chicken can be broiled instead of grilled.

Nutrition information per serving ( 1/4 of recipe): 425 calories, 43 g protein, 14 g digestible carbohydrates*, 8 g total fat, 2 g saturated fat, 77 mg cholesterol, 620 mg sodium, 7 g total dietary fiber

*If traditional pasta is used in this recipe there are a total of 51 g carbohydrates.

Nearly 6 million people don’t know they have diabetes.

Symptoms include:

• Excessive thirst

• Extreme hunger

• Frequent urination

• Unplanned weight loss

• Increased fatigue

• Irritability

• Blurry vision

If you feel you are at risk, see your doctor right away.

All materials courtesy of: Dreamfields Pasta