2020-11-01 Diabetes Self-Management

MAKING THE MOST OF YOUR SHUTTERSTOCK

Diabetes Telehealth Visit

BY DANIEL STINNETT, RD, LD, MS, MLDE, CDCES,
LAURA HIERONYMUS, DNP, MSED, RN, MLDE, BC-ADM, CDCES, FADCES, AND SHAWN CROUCH, MPH

44 DiabetesSelfManagement.com • November/December 2020

T his time last year, if someone told you that your dia- its impact on health care. The use of telehealth, which
betes health care—diabetes provider appointments, is the provision of care outside of the healthcare facility
diabetes self-management education sessions, follow-up by means of technology, has become widely utilized. In
with office staff and more—would soon occur as telehealth fact, telehealth has grown at such an incredible rate in
visits, you might have been more than surprised. Fast response to COVID-19 that it’s estimated that by the end of
forward to 2020, and we are in the midst of the unprec- 2020, there will have been over 1 billion sessions between
edented times of the novel coronavirus (COVID-19) and patients and their healthcare providers worldwide.

November/December 2020 • DiabetesSelfManagement.com 45

Why has telehealth grown as of people with diabetes, different to reconsider telehealth. If your SHUTTERSTOCK
approaches to diabetes care are answer to any is “no,” be sure to
an alternative to in-person required to best meet everyone’s man- speak with your diabetes care team
agement needs. To help you decide about instructions they may have for
healthcare visits? whether telehealth is right for you, using their telehealth platform or for
There are several main reasons for consider the following questions: scheduling a telephone or in-office
this trend. visit instead to make sure you receive
• Do you have a smartphone, tablet optimal care. It is also important to
Accessibility. Telehealth visits can or computer that is able to connect note that telehealth appointments
be done on any smartphone, tablet you to your diabetes care team for a should not be used for any situations
or laptop that has internet capability. telehealth session? (Keep in mind that that are critical or require immedi-
if the device is more than a few years ate attention.
Convenience. These visits can be old, the ability to connect with your
done virtually anywhere, anytime diabetes care provider or education I have scheduled my first
with the appropriate privacy con- specialist for a telehealth session may telehealth diabetes session.
siderations. be compromised.) What are the next steps to make
it as successful as possible?
Cost. Telehealth visits can save • Do you have the ability to access • Make a list and prioritize what
time and money. Logging on for a visit the internet? Does your internet con- you want to discuss at the visit.
instead of appearing in person limits nection allow you to see and hear Remember, just like an in-person
the time you might need to take off during your diabetes care session visit, a telehealth session is limited
work for a diabetes care appointment without buffering or causing other in time. Be sure to arrive for your
and provides cost savings on items interruptions in service during the session on time. If the allotted time
such as gas, parking or bus fare. visit? does not allow you to discuss all

Safety. This type of visit allows you • Do you have an internet or
to be seen by your diabetes care team mobile plan with the necessary data
members without worry of being in and/or minutes for a telehealth ses-
contact with others who might be ill. sion? Even a brief telehealth session
(for example, less than 15 minutes)
Is telehealth a good alternative can use a large amount of data. If you
are on a limited data plan and don’t
for a person with diabetes? have WiFi at home, a telehealth ses-
The answer is yes. If you have diabe- sion might not be your best option.
tes, telehealth can be a great option
compared to an in-person visit with • Do you have the time and a pri-
your diabetes care team. How good vate location for the telehealth ses-
of an alternative is it? Research has sion? Although a virtual session is a
shown that for people with diabetes convenient and practical platform for
who received their diabetes care via the visit, you must have a telehealth
telehealth, their blood glucose control session where you can focus on the
was as good as it was for those who care and information provided. Trying
received care through in-person visits to multitask during the visit—such as
with their diabetes care provider. being in line at the drive-through of a
In another study, which looked at fast food restaurant while connecting
people with diabetes who received from your smartphone—will likely
diabetes self-management training/ not be productive.
education (DSMT/E) from their dia-
betes care and education specialist • Do you feel confident in using
via telehealth, patients experienced a telehealth technology? It is impor-
decrease of 1.1% in their HbA1c (A1C; tant that you can clearly see and
a measure of glucose control over the adequately hear your diabetes team
previous two to three months), along member during the session. While
with an increase in their diabetes telehealth technology is considered
knowledge scores. In other words, relatively simple to use in most cases,
not only did they see a decrease in if you are not comfortable using this
their A1C, but the participants also technology, consider calling your dia-
developed a better understanding betes care team in advance to discuss
about their diabetes at the same time. how to best use it.

Is telehealth appropriate for If you’re not able to answer “yes”
to all these questions, with some
everyone who has diabetes? minor adjustments, you may need
Just as different medications are
necessary to meet the varied needs

46 DiabetesSelfManagement.com • November/December 2020

your questions, be sure to schedule before your visit, your provider may ing you have acceptable technology
a follow-up session. be able to better help you at your to access your appointment and you
telehealth session. are fully prepared with questions
• Be sure to discuss any concerns, and information, you can increase
any unusual symptoms or a lack of • If you have any routine issues the chances for a successful tele-
understanding you have about a par- that need to be addressed, speak with health session for both you and your
ticular diabetes topic. The more infor- office staff before or after your tele- diabetes care team. DSM
mation your diabetes care team has, health visit. Addressing these things
the better they can help you. separate from your session may give Daniel Stinnett is a registered
you more time with your diabetes dietitian and master licensed diabetes
• If visiting with your provider, care team to discuss the most impor- educator in the Bluegrass Care Clinic
have your blood glucose, blood tant issues at hand. specializing in diabetes education
pressure, weight logs and any other services in the HIV population. Laura
health records, along with their date • Ask how to go about getting any Hieronymus is a doctor of nursing
and time, recorded for your provider lab work (such as your A1C) that practice, master licensed diabetes
to review at your session. If you might be beneficial or necessary prior educator and the associate director
use software to download glucose to your appointment. of education and quality services at
records from your sensor device or the Barnstable Brown Diabetes Center.
data from your insulin pump, it is Telehealth may be a convenient Shawn Crouch is the administrator
ideal to send these records to your addition to your routine at the Barnstable Brown Diabetes
provider to review well before the While a face-to-face visit still might Center and the ambulatory lead for
visit. Any symptoms, such as skin be the best choice for some people the UK TeleCare program. All are at the
discoloration, swelling or rashes, and for some health issues, tele- University of Kentucky HealthCare in
may be better discussed by taking a health is certainly a convenient, Lexington, Kentucky.
photo to send to your provider ahead affordable alternative to an in-per-
of time. By having a picture to review son visit for diabetes care. By ensur-

November/December 2020 • DiabetesSelfManagement.com 47

SHUTTERSTOCK

48 DiabetesSelfManagement.com • November/December 2020

Quality
of Sleep

A vital tool for diabetes self-management

BY DR. NICOLA DAVIES, PHD

A nyone taking steps to better manage their diabetes knows
the importance of blood glucose monitoring, a balanced diet
and physical activity. In contrast, the importance of sleep can
be underestimated as we navigate through our increasingly
busy and stressful lives. This is a mistake. Sleep, especially
good quality sleep, is critical for diabetes self-management.

What is meant by good quality sleep?
Good quality sleep usually involves:

• Falling asleep within 30 minutes.
• Waking up no more than once.
• Spending no more than 20 minutes awake after ini-

tially falling asleep.
• Spending 85% or more of total sleep time in bed.
• Feeling satisfied with sleep.

Poor quality or excess sleep is referred to as “sub-optimal
sleep.” Sleep quality is also determined by the stages of sleep,
which are:

• Non-rapid-eye movement (NREM), which comprises
stages 1, 2 and 3. Stages 1 and 2 are light sleep. Stage
3, which is deep sleep, involves the production of slow
delta waves, when restorative processes such as tissue
repair occur.

• Rapid-eye movement (REM) sleep is an active stage of
sleep—you can tell when someone is in this stage because

November/December 2020 • DiabetesSelfManagement.com 49

their eyes move rapidly. Dreaming • Insufficient sleep.
occurs during this phase of sleep, • Frequent sleepiness during the
which is important for learning,
memory and mood. day.
There are approximately four to six sleep • Frequent need to use sleeping pills.
cycles during a single night’s sleep, each • Urge to urinate during the night.
cycle lasting for an average of 90 minutes. • Sleep disorders, including insom-
The duration of deep sleep is longer in the
first half of the night, reducing toward the nia, sleep apnea (which involves
end. In contrast, REM sleep progressively brief obstruction of breathing
increases in duration over the night. during sleep) and restless leg syn-
This pattern and timing of deep and drome (where uncomfortable sen-
REM sleep help regulate the natural secre- sations lead to an irresistible urge
tion of melatonin (the sleep-promoting to move the legs).
hormone), which is secreted early in the
night, with its levels reducing toward In turn, poor-quality sleep can lead
morning. In contrast, cortisol (a stress to abnormal glucose metabolism and
hormone) is secreted in the second half insulin resistance, which can increase
of the night’s sleep, when REM sleep the risk of diabetes development and
increases in frequency and duration. negatively impact blood sugar manage-
Therefore, good quality sleep is important ment in diabetes.
for the normal progression of the sleep
cycle and other critical body processes In people with low glucose tolerance
that occur during sleep. (also known as prediabetes, in which blood
glucose levels are higher than normal but
General indicators of poor sleep not high enough to result in a diabetes
quality: diagnosis), lower duration of deep sleep
has been shown to increase the number
• Sleep duration per night less than of nighttime awakenings, delay the onset
six hours or more than 10 hours of REM sleep, and increase the secretion
for adults ages 26 to 64 years. of melatonin at the time of awakening
instead of during the night. Incidentally, in
• Taking more than 45 minutes to addition to promoting sleep, melatonin is
fall asleep. considered to modulate insulin release and
glucose metabolism. Therefore, the delayed
• Awakening more than three times secretion of melatonin could reduce insulin
overnight (each awakening more release and further decrease glucose toler-
than 5 minutes). ance in the morning. Since the control of
blood glucose levels is already impaired in
• Being awake for more than 40 individuals with diabetes, such a reduction
minutes after initially falling in deep sleep duration could negatively
asleep. impact self-management efforts.

• Spending less than 75% of time in The emotional toll of poor sleep in
bed asleep.
diabetes
• Taking more than three naps and Poor sleep, as well as low blood glucose
100 minutes of naps per day. during the night, has been linked to
depression, fatigue, cognitive impairment
What is the connection between and anxiety among people with diabe-
sleep quality and diabetes? tes. This can impact daytime functioning,
Dr. Mark Heyman, PhD, diabetes psycholo- which can affect your ability to engage in
gist and certified diabetes care and educa- self-care behaviors such as monitoring of
tion specialist at the Center for Diabetes blood glucose, taking medicines in a timely
and Mental Health in California, says, “It is manner, and meal planning. Poor sleep
very common for people with diabetes to can also trigger emotional eating behavior,
report poor sleep quality. In my experience, negatively affecting blood glucose control.
it is not something we talk about enough
or assess for in people with diabetes.” Sleeping for less than five hours could
trigger an increase in the levels of ghrelin
Interestingly, diabetes and sleep have (an appetite-stimulating hormone) and
been shown to influence each other. a decrease in leptin levels (an appetite-
Diabetes is associated with:

50 DiabetesSelfManagement.com • November/December 2020

suppressing hormone). Therefore, the sider pharmaceutical intervention such
impact of poor sleep on eating isn’t just as melatonin supplements. Sufficient
emotional; it has a physical aspect, too, physical activity and other lifestyle
and can increase feelings of hunger and, changes, such as consuming a healthy
therefore, over-consumption of energy- diet, can also improve sleep, without
dense foods and sweet foods that increase adverse effects on glucose levels.
blood glucose levels.
How can diet improve sleep?
Can oversleeping be a problem too? Currently, there is not much clarity
Oversleeping, which leads to excessive regarding how specific foods or diets can
REM sleep in the morning, could also affect improve sleep in people with diabetes.
blood sugar levels. In the latter part of the However, research suggests that sleep
night, the release of cortisol prepares the quality could be improved by following
body for waking up and increases blood a diet richer in proteins than carbohy-
glucose levels. When you wake up in the drates or by following a Mediterranean
morning after sufficient sleep, your body diet (an eating style that tends to be rich
uses this glucose. However, when you in vegetables, fruits, grains, beans, nuts,
sleep for a longer duration than normal, olive oil and fish). Both of these diets
the excess blood sugar is not utilized, have been shown to improve the control
leading to abnormally high blood sugar of blood glucose levels among individuals
levels, which can be especially harmful with type 2 diabetes.
to people with diabetes.
In some cases, tryptophan supple-
What causes poor sleep quality in mentation has been shown to aid
people living with diabetes? sleep. Tryptophan is an amino acid
“There are several challenges to getting that increases serotonin levels—a pre-
good quality sleep specific to people cursor to the sleep hormone, melato-
with diabetes,” says Heyman, “First is nin. Foods high in tryptophan include
overnight blood sugar control. People chicken, eggs, cheese, fish, peanuts,
who have high and low blood sugars at sesame seeds and turkey.
night tend to have lower quality of sleep.”
For individuals with vitamin B defi-
Depression and neuropathic pain ciency, supplementation of this vitamin
are other possible causes of poor sleep could improve sleep quality. Alterna-
among people with diabetes. tively, eating vitamin-B-rich foods such
as whole grains, meat, eggs, legumes,
How can you improve sleep while seeds and dark, leafy vegetables may
managing diabetes? be beneficial.
“I would encourage people to work with
their healthcare team to find strate- Additionally, deep sleep can be
gies to keep overnight blood sugars improved by consuming sufficient food
in range,” says Heyman, “I would also to meet your calorie requirements, with-
encourage people on CGM to adjust their out exceeding these requirements.
overnight alarm settings to go off less
frequently while still keeping them safe. Sleep for self-care
Finally, I would encourage people to use Considering this association between
stress-management techniques such as sleep and diabetes, the American Diabe-
mindfulness, progressive muscle relax- tes Association has recommended that
ation, and limiting screen time before sleep pattern and duration be assessed
bed to help them manage anxiety and as part of diabetes management. So,
improve their sleep.” when creating your self-management
plan, make sure you address your sleep
Sleep disorders such as insomnia patterns. You and your diabetes could
and obstructive sleep apnea can be benefit from some well-deserved shut-
effectively managed by cognitive- eye—not too much, though! DSM
behavioral therapy (CBT) and continu-
ous positive airway pressure (CPAP), Dr. Nicola Davies, PhD, health psychology,
respectively. With guidance from your is author of I Can Beat Obesity! Finding the
healthcare provider, you could also con- Motivation, Confidence and Skills to Lose
Weight and Avoid Relapse.

November/December 2020 • DiabetesSelfManagement.com 51

Going Bananas

How these fruits fit into a diabetes meal plan

BY AMY CAMPBELL, MS, RD, LDN, CDCES

Dietitians and nutrition guidelines on the go), and, yes, they taste good. Banana types SHUTTERSTOCK
recommend that we eat a lot of What’s the scoop on bananas? First There are more than 1,000 different
fruits and vegetables for good health. types of bananas, and maybe you’ve
But if you have diabetes, you might be off, bananas come from the Musaceae seen a few of these varieties in your
confused—and maybe concerned— family of tropical plants, and the scien- local grocery store.
when it comes to fruit. After all, fruit tific name for banana is Musa, named
is pretty much all carbohydrate, and after Antonius Musa, a personal physi- Cavendish or Williams banana.
carbohydrate raises blood sugar levels. cian to the Roman emperor Octavius This is the most common variety of
So the logical reasoning is that fruit Augustus. We can thank Dr. Musa for banana. They’re the bananas that
raises blood sugar, and therefore fruit is promoting the cultivation of bananas, start out green and turn yellow; as
“bad.” But is that really true? And what and we can also credit the Spanish they ripen, they become sweeter and
about bananas specifically—should missionary Friar Tomas de Berlanga sweeter. The peel on these bananas
you avoid them if you have diabetes? for bringing bananas to North America. then turns brown, making them per-
fect for smoothies or banana bread.
Banana basics But bananas back then were
Bananas are the ultimate comfort fruit: more like plantains, and not sweet. It Lady Finger banana. This banana
They’re sweet and creamy, they have wasn’t until the 1800s that the sweet is thinner and shorter than Cavendish
no seeds, they’re easy to peel (so no bananas that we know and love were bananas and has a bright yellow skin
sticky juices on your hand), they’re imported from the Caribbean to the that develops dark spots when fully
convenient (just throw one in your bag United States. Since then, bananas ripe. Lady Finger bananas are creamy
have become one of the most popular and taste sweeter than the Cavendish
fruits all over the world. variety. They’re also a perfect size

52 DiabetesSelfManagement.com • November/December 2020

for children (along with adults, too!). Digestive health. If your stomach plan without seeing a surge in blood
Red banana. This banana is shorter is acting up, your doctor or dietitian sugar two hours later.
may advise that you follow a BRAT
and fatter than the Cavendish banana. diet (bananas, rice, applesauce, toast). Count your carbs. Many people
When ripe, its skin has a brick-red peel, Bananas are easy to eat and digest, and aim for between 30 and 60 grams of
and it has a sweet flavor. they can help replete any lost potas- carb at a meal and 15 to 30 grams
sium from vomiting or diarrhea. Also, of carb for a snack. So, depending
Plaintain (Green banana). This bananas contain prebiotics, which are on your carb goal, you can easily fit
“banana” is larger and starchier than non-digestible substances in food that a banana into your eating plan—you
sweet bananas, making it more similar promote the growth of good bacteria just need to decide how to “spend”
to a potato. When the skin is green, (probiotics) in the digestive tract. your carb allowance and balance the
it’s unripe, and it is typically cooked. banana with other carb foods.
If left to ripen, a plantain will have a Brain health. Bananas contain
yellow skin and a slightly sweet taste. tryptophan, an amino acid that helps Size matters. Bananas come in
boost serotonin, a chemical that all lengths; obviously, the longer the
Banana nutrition helps you feel good. Tryptophan also banana, the more calories and carb it
OK, so bananas are sweet and is involved in maintaining memory will have. Again, depending on your
creamy, but do they offer any nutri- and the ability to learn new things. own carb goals, you may do better
tional benefit? Absolutely. In fact, with eating half of a banana or going
according to the Harvard T.H. Chan Bananas and diabetes for a Lady Finger banana, which is
School of Public Health, the American Bananas often get a bad rap because shorter and contains about 20 grams
Medical Association promoted the of their sweet flavor and the fact that a of carb.
banana in the early part of the 20th medium-size banana contains almost
century as being a health food for 30 grams of carb (the same amount of Go for the green. If a ripe banana
children and even a treatment for carb in two slices of bread). But do you is too sweet for you, try one that is still
celiac disease (before researchers really need to stay away from bananas slightly green. It will have the same
identified gluten as the culprit behind if you have diabetes? Not necessarily, amount of carbs as a ripe banana, but
this autoimmune condition). and here are a few reasons why. the carb will be more of the resistant
starch variety, which is less likely to
Bananas provide a number of Glycemic index. The glycemic spike your blood sugar.
important nutrients, including: index (GI) is a gauge of the rise in blood
sugar after eating a food that contains Fit in some fat or protein. Slow
· Vitamin B6 carbohydrate. The higher the GI, the the rise in blood sugar from any carb
· Vitamin C more likely the food will cause a high food by adding a fat or protein source.
· Potassium blood sugar. Ripe bananas have a GI For example, pair a banana with
· Magnesium of 51, which is considered low (a GI of nut butter, a small handful of nuts
· Manganese 55 or lower means that the food will or seeds, an egg or a dollop of plain
· Fiber not significantly raise blood sugars). Greek yogurt. Heather Leonard, RD,
One medium (7-inch) banana con- And a slightly unripe banana has a GI CDCES, a dietitian and diabetes edu-
tains: of 42, which is even lower. (You might cator in West Virginia, recommends
· 105 calories want to limit eating overripe bananas, enjoying a small slice of whole-wheat
· 27 grams of carbohydrate however, as they have a higher GI of banana bread with a spreading of
· 3 grams of fiber around 62). cream cheese as a snack.
· 1.3 gram of protein
· 0 grams of fat Resistant starch. Slightly green, One of the best ways to find out
· 1 milligram of sodium or unripe, bananas contain less sugar how bananas affect your own blood
and have more resistant starch, which sugar is to check with your meter or
Banana health benefits means that the starch is “resistant” to continuous glucose monitor (CGM).
All fruits provide health benefits, and digestion. In this way, the starch func- Experiment a bit with bananas—vary
bananas are no exception. Here’s tions more like fiber, which can help the size, the ripeness and even the
what this tasty fruit has to offer. smooth out blood sugars after eating. type—and check your blood sugar
about two hours after you’ve eaten
Heart health. Bananas are rich Satiety factor. Thanks to its one. Look for a blood sugar that goes
in potassium, which helps regulate fiber and resistant starch content, a up no more than about 40 points and
your heartbeat, maintain fluid bal- banana can promote satiety, helping is less than 180 at the two-hour mark.
ance and flush out excess sodium. A you feel fuller—and possibly helping
balance of potassium and sodium in you eat less. Finally, don’t forget about the
the body is needed to help maintain power of physical activity. Going
a healthy blood pressure, as well. Ways to eat bananas for a walk, hopping on a bike, or
Bananas are recommended as part If you like eating bananas, here are working out with an exercise video
of the DASH (Dietary Approaches to some ways to fit them into your eating is a great way to burn calories and
Stop Hypertension) diet. lower your blood sugar after eating
a meal or snack. DSM

November/December 2020 • DiabetesSelfManagement.com 53

••• HOLIDAY FEAST ••• Main Dishes Holiday Brisket ANGELA SACKETT

Festive 8 SERVINGS | 3 OUNCES BRISKET,
Picks 1 CUP VEGETABLES AND 1
TABLESPOON GRAVY
for Your
Holiday CAL 250 | FAT 6G | SAT FAT 2G |
Feast PROTEIN 27G | CARBS 23G | CHOL
76MG | FIBER 4G | SODIUM 455MG
The holidays are here! Although many
of us will be celebrating differently DIETARY EXCHANGE: 1 BREAD/
this year, food is still an important part of STARCH, 1 VEGETABLE, 3 MEAT
the festivities. No matter how near or far
your loved ones are this season, you can 2 medium onions, thinly
still enjoy a virtual meal together. Pick sliced
out a recipe or two everyone can make in
their own home, then gather the group 1 small flat-cut boneless beef
on Zoom for a shared meal and some brisket (2 pounds), well
holiday cheer. Looking for even more trimmed
recipes to fill out your feast? Check out
“At the Table” (page 68). Bon appétit, and 1 cup reduced-sodium beef
happy holidays! or chicken broth

54 DiabetesSelfManagement.com • November/December 2020 2 teaspoons dried thyme
2 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon black pepper
1½ pounds unpeeled red

potatoes, cut into 1-inch
pieces
1 pound baby carrots
1 tablespoon cold water
1 tablespoon cornstarch
2-3 tablespoons chopped fresh
parsley

1. Preheat oven to 350°F. Arrange
onion rings in roasting pan. Place
brisket over onions. Drizzle broth
over brisket. Combine thyme, pa-
prika, garlic salt and pepper in small
bowl; sprinkle half of mixture over
brisket. Turn brisket over; sprinkle
with remaining mixture. Roast, cov-
ered, 2 hours and 25 minutes.

2. Remove brisket from oven; ar-
range potatoes and carrots around
brisket in pan juices. Roast, covered,
45 minutes to 1 hour, or until brisket
is fork-tender and vegetables are
tender.

3. Transfer brisket to cutting board;
tent loosely with foil and let stand
15 minutes.

4. Transfer vegetables to serving
bowl using slotted spoon; cover and
keep warm. Pour pan juices into
medium saucepan; spoon off and
discard any fat. Stir water into corn-
starch in small bowl until smooth.
Stir into pan juices; simmer about 5
minutes, or until thickened.

5. Carve brisket crosswise into thin
slices; serve with vegetables and
gravy. Garnish with chopped pars-
ley, if desired.

Baked Holiday Ham With
Cranberry-Wine Compote

16 TO 20 SERVINGS

2 teaspoons peanut oil ing cranberry mixture to small serv-
2⁄3 cup chopped onion ing bowl; cover and refrigerate.
½ cup chopped celery
1 cup red wine 3. Slice away skin from ham with
1 cup honey sharp utility knife. (Omit step if meat
½ cup sugar retailer has already removed skin.)
1 package (12 ounces) fresh
4. Preheat oven to 325°F. Score fat
cranberries on ham in diamond design with
1 fully cooked smoked ham sharp utility knife; stud with whole
cloves. Place ham, fat side up, on
(10 pounds) rack in shallow roasting pan.
Whole cloves
5. Bake, uncovered, 1½ hours. Baste
1. For compote, heat oil in large ham with reserved cranberry-wine
saucepan over medium-high heat; syrup. Bake 1 to 2 hours more, or un-
add onion and celery. Cook and stir til meat thermometer inserted into
until tender. Stir in wine, honey and thickest part of ham, not touching
sugar; bring to a boil. Add cranber- bone, registers 140°F, basting with
ries; return to a boil. Reduce heat to cranberry-wine syrup twice.
low; cover and simmer 10 minutes.
Cool completely. 6. Let ham stand 10 minutes.
Transfer to warm serving platter.
2. Reserve 1 cup clear syrup from Slice ham and serve with chilled
cranberry mixture. Transfer remain- cranberry-wine compote.

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 55

••• HOLIDAY FEAST ••• Main Dishes

Roast Leg of Lamb

10 SERVINGS | 2 LAMB SLICES (WITHOUT MINT JELLY)
W LC | W LS
CAL 172 | FAT 7G | SAT FAT 2G | PROTEIN 25G | CARBS 1G | CHOL 78MG |
FIBER 1G | SODIUM 121MG
DIETARY EXCHANGE: 3 MEAT

3 tablespoons coarse-grain thermometer inserted into thickest

mustard part of roast.

2 cloves garlic, minced* 2. Transfer roast to cutting board;
1½ teaspoons dried rosemary, cover with foil. Let stand 10 to 15
minutes before carving. Internal
crushed temperature will continue to rise
½ teaspoon black pepper 5°F to 10°F during stand time.
1 leg of lamb, well trimmed,
3. Cut strings from roast; discard.
boned, rolled and tied Carve into 20 slices. Serve with mint
(about 4 pounds) jelly, if desired.
Mint jelly (optional)

1. Combine mustard, garlic, rose- *Note: For a more intense garlic fla-
mary and pepper. Rub mustard mix- vor inside the meat, cut garlic into
ture over lamb. Place roast on meat slivers. Cut small pockets at random
rack in foil-lined shallow roasting intervals throughout roast with the
pan.** Preheat oven to 400°F. Roast tip of a sharp knife; insert the garlic
15 minutes. Reduce oven tem- slivers.
perature to 325°F; roast about 20
minutes per pound for medium, or **Note: At this point, the lamb may
until internal temperature reaches be covered and refrigerated up to
24 hours before roasting.
145°F when tested with meat

56 DiabetesSelfManagement.com • November/December 2020

Orange-Glazed Pork Chops With
Butternut Squash & Cranberries

4 SERVINGS | 1 PORK CHOP WITH ½ CUP SQUASH MIXTURE
CAL 265 | FAT 8G | SAT FAT 2G | PROTEIN 26G | CARBS 23G | CHOL 71MG | FIBER 2G
| SODIUM 209MG
DIETARY EXCHANGE: 1½ FRUIT, 3 MEAT

2 teaspoons olive oil
3 cups cubed, peeled butternut squash
¼ cup orange juice
4 tablespoons reduced-sugar orange marmalade, divided
¼ cup dried cranberries
4 boneless center-cut pork chops (about ¼ pound each), trimmed of fat
¼ teaspoon salt
¼ teaspoon black pepper

1. Heat oil in large nonstick skillet over medium heat. Add squash; cook, covered,
stirring occasionally, 15 minutes, or until tender. Stir in orange juice, 2 tablespoons
orange marmalade and cranberries. Cook, uncovered, 1 minute, or until almost all
liquid evaporates.

2. Meanwhile, heat large heavy skillet over medium-high heat. Sprinkle pork
chops with salt and pepper; cook 3 to 4 minutes per side, or until barely pink in
center (155°F).

3. Add remaining 2 tablespoons marmalade; as marmalade melts, turn chops until
coated. Serve pork with squash.

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 57

••• HOLIDAY FEAST ••• Sides

Wild Mushroom Flatbread

8 SERVINGS | 2 PIECES

CAL 184 | FAT 8G | SAT FAT 3G | PROTEIN 8G | CARBS 25G | CHOL 12MG |
FIBER 1G | SODIUM 537MG

DIETARY EXCHANGE: 1½ BREAD/STARCH, 1 FAT, ½ MEAT

1 package (13.8 ounces) 1 shallot, thinly sliced
refrigerated pizza dough 2 cloves garlic, minced
1 teaspoon salt
2 teaspoons olive oil ¾ cup (3 ounces) grated
1 package (4 ounces) sliced
Gruyère cheese
cremini mushrooms 2 teaspoons chopped fresh
1 package (4 ounces) sliced
thyme
shiitake mushrooms

1. Preheat oven to 400°F. Line baking sheet with parchment paper. Spray
with nonstick cooking spray.

2. Roll out pizza dough on lightly floured surface to 15x10-inch rectangle.
Place on prepared baking sheet. Bake 10 minutes.

3. Meanwhile, heat oil in large nonstick skillet over medium-high heat.
Add mushrooms; cook and stir 5 minutes. Add shallot and garlic; cook and
stir 5 minutes, or until tender. Season with salt.

4. Arrange mushroom mixture evenly over prepared pizza crust. Top
evenly with cheese and thyme.

5. Bake 8 minutes, or until cheese is melted. To serve, cut into 16 pieces.

58 DiabetesSelfManagement.com • November/December 2020

Quick Mashed Potatoes With Cauliflower

4 SERVINGS | ABOUT ¾ CUP
CAL 168 | FAT 5G | SAT FAT 1G | PROTEIN 4G | CARBS 28G | CHOL 0MG | FIBER 4G | SODIUM 364MG
DIETARY EXCHANGE: 2 BREAD/STARCH, 1 FAT, 2 VEGETABLE

16 ounces russet potatoes, peeled and cut 1. Place potatoes in medium 3. Combine potatoes and
into 2-inch chunks saucepan; cover with water. cauliflower in large bowl.
Cover; bring to a boil. Reduce Mash with potato masher. Add
1 small cauliflower, trimmed into florets heat; simmer 15 minutes, or vegetable oil spread, garlic, salt
(about 4 to 5 cups) until tender. Drain. and pepper; mix well. Sprinkle
with chives.
¼ cup water 2. Meanwhile, place cauliflower
2 tablespoons vegetable oil spread and ¼ cup water in microwav- *Note: Adding mashed cau-
2 cloves garlic, minced able dish. Cover; microwave on liflower to mashed potatoes
½ teaspoon salt high for 5 minutes, or until just cuts down on calories and
¼ teaspoon black pepper tender. Drain. carbohydrates.
2 tablespoons chopped chives

TIP If you like the
texture of the

potatoes mashed with a

potato masher, but you

don’t like the graininess

of the cauliflower

mashed this way, use

a hand mixer for the

cauliflower before adding

the drained potatoes.

Then mash with the

potato masher.

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 59

••• HOLIDAY FEAST ••• Sides

Browned Turkey Gravy

12 SERVINGS | 1⁄3 CUP
W LF | W LC | W LS
CAL 34 | FAT 1G | SAT FAT 0G | PROTEIN 4G | CARBS 2G | CHOL
13MG | FIBER 0G | SODIUM 126MG
DIETARY EXCHANGE: ½ MEAT

Nonstick cooking cook 12 to 15 minutes, or un- SHUTTERSTOCK
spray til turkey is crumbly, dry and
½ cup chopped onion very brown. Do not let burn.
6 ounces 99% lean
ground turkey 2. Scrape browned turkey
6 cups nonfat, low- mixture into large saucepan.
sodium chicken or Mix in chicken broth and
vegetable broth poultry seasoning. Simmer
1 teaspoon salt-free 30 minutes over medium
poultry seasoning heat. Strain and discard
3 tablespoons all- cooked turkey.
purpose flour
½ cup water 3. Mix flour and cold water
in small bowl until smooth;
1. Spray large nonstick skillet stir into saucepan with broth.
with cooking spray. Cook Cook over medium-low heat,
and stir onion over medium, stirring occasionally, until
stirring 1 minute. Add turkey; gravy is reduced to 4 cups,
about 30 to 45 minutes.

Mini Cornbread Muffins

9 SERVINGS | 2 MUFFINS PER SERVING
CAL 160 | FAT 6G | SAT FAT 1G | PROTEIN 4G | CARBS 23G | CHOL 0MG | FIBER 3G | SODIUM 420MG
DIETARY EXCHANGE: 1½ BREAD/STARCH, 1 FAT

Nonstick cooking spray 1. Heat oven to 375°F. Spray 2 mini- 4. Spoon batter into mini-muffin tins.
1 cup stone-ground cornmeal* muffin tins with nonstick cooking Bake 13 to 15 minutes, or until lightly
¾ cup all-purpose flour spray. browned, and wooden pick inserted in
¾ teaspoon baking powder center comes out clean.
½ teaspoon baking soda 2. Mix together cornmeal, flour, baking
½ teaspoon salt powder, baking soda, salt and sugar in *Note: Stone-ground cornmeal makes
2 tablespoons sugar large mixing bowl. muffins with a rustic, authentic taste
3 tablespoons cholesterol-free egg and is found in grocery stores and
3. Mix egg substitute, oil and milk in health food stores.
substitute medium bowl. Add to flour mixture;
3 tablespoons canola oil stir until just blended. **Note: Freeze extra muffins in well-
1 cup low-fat buttermilk sealed freezer bag.

60 DiabetesSelfManagement.com • November/December 2020

••• HOLIDAY FEAST ••• Salads

Apple Walnut Salad With Blue
Cheese Honey Vinaigrette

4 SERVINGS

CAL 147 | FAT 8G | SAT FAT 2G | PROTEIN 3G | CARBS 18G | CHOL 3MG | FIBER 3G
| SODIUM 207MG

DIETARY EXCHANGE: 1½ FAT, 1 FRUIT, 1 VEGETABLE

¼ cup chopped walnuts 1. Place walnuts in small skillet
1 tablespoon white wine vinegar over medium heat. Cook and stir 5
2 teaspoons olive oil minutes, or until fragrant and lightly
2 teaspoons honey toasted. Transfer to plate to cool.
¼ teaspoon salt
1⁄8 teaspoon black pepper 2. Whisk vinegar, oil, honey, salt
2 tablespoons crumbled blue and pepper in small bowl until well
blended. Stir in cheese.
cheese
1 large head Bibb lettuce, 3. Divide lettuce and apples evenly
among 4 plates. Drizzle dressing
separated into leaves evenly over each salad; top with
1 small Red Delicious or other walnuts.

red apple, thinly sliced
1 small Granny Smith apple,

thinly sliced

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 61

••• HOLIDAY FEAST ••• Salads

Fennel and Wheat Berry Salad

6 SERVINGS | 2⁄3 CUP
W LF | W LC | W LS
CAL 81 | FAT 3G | SAT FAT 1G | PROTEIN 2G | CARBS 13G | CHOL 0MG | FIBER 2G | SODIUM 102MG
DIETARY EXCHANGE: ½ BREAD/STARCH, ½ FAT, 1 VEGETABLE

3 cups water simmer, covered, about 1 hour, or until wheat
½ cup wheat berries berries are tender. Drain off any water. Place
2 tablespoons balsamic vinegar wheat berries in large bowl; cover and refriger-
1 tablespoon olive oil ate at least 1 hour.
1 tablespoon honey
1¼ teaspoons whole fennel seeds, toasted 2. To prepare salad dressing, whisk together
3 cups coleslaw mix vinegar, olive oil, honey and fennel seeds, if de-
sired, in small bowl. Add coleslaw mix to wheat
1. Combine water and wheat berries in medium berries. Drizzle with dressing; toss until coated.
saucepan. Bring to a boil. Reduce heat and Serve immediately.

TIP For a more
colorful salad,

choose a coleslaw mix-

ture that contains both

green and red cabbage.

62 DiabetesSelfManagement.com • November/December 2020 V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM

Fresh Cranberry Salad Splenda® Four Ingredient
Peanut Butter Cookies
8 SERVINGS
Made with Splenda® Granulated Sweetener
W LF | W LC | W LS
MAKES 20 SERVINGS
CAL 31 | FAT 1G | SAT FAT 0G | PROTEIN 1G | CARBS 7G |
CHOL 0MG | FIBER 2G | SODIUM 34MG NUTRIENTS PER SERVING (1 COOKIE): CALORIES 90, TOTAL
FAT 7G, SATURATED FAT 1G, PROTEIN 3G, CARBOHYDRATES 4G,
DIETARY EXCHANGE: ½ FRUIT CHOLESTEROL 10MG, DIETARY FIBER 1G, SUGAR 0G, ADDED
SUGAR 0G, SODIUM 45MG
1 cup water
3 cups fresh cranberries INGREDIENTS
3 packets sucralose sugar substitute
1 package (4-serving size) raspberry-flavored 1 cup unsweetened peanut butter
1 cup Splenda® Granulated Sweetener
sugar-free gelatin 1 large egg, beaten
¾ cup cold water 1 teaspoon vanilla extract
1 tablespoon finely grated orange peel
½ cup peeled, diced orange DIRECTIONS
½ cup diced celery
1. Preheat oven to 350°F. In a large bowl, add peanut
1. Bring water to boil in medium saucepan over medium- butter, Splenda sweetener, egg, and vanilla extract.
high heat. Add cranberries and sugar substitute. Cook and Stir until combined.
stir until mixture returns to boil. Reduce heat to medium
and simmer, stirring occasionally, 10 minutes, or until 2. Chill mixture for at least 10 minutes.
cranberries have popped open. Mixture will be thickened.
3. Portion mixture into 1 tablespoon balls and place on an
2. Pour gelatin into medium heat-safe bowl. Pour hot ungreased sheet pan. Press lightly with the tines of a fork to
cranberry mixture over gelatin and stir until gelatin dis- create a crosshatch pattern and flatten each cookie slightly.
solves completely.
4. Bake for 8 minutes. Let cool on
3. Stir in cold water, orange peel, diced orange and celery. sheet pan at least 5 minutes
Mix well and pour into an 8-inch square pan and refriger- before transferring to a wire rack
ate until set, about 4 hours. to finish cooling.

5. Enjoy while learning how
Splenda Brand Sweeteners
can help manage diabetes
and reduce added sugars at
Splenda.com!

SHUTTERSTOCK

*Among healthcare professionals clinically treating patients

••• HOLIDAY FEAST ••• Desserts

Thumbprint Cookies

24 SERVINGS | 1 COOKIE

W LC | W LS

CAL 111 | FAT 5G | SAT FAT 3G | PROTEIN 2G | CARBS
14G | CHOL 21MG | FIBER 0G | SODIUM 76MG

DIETARY EXCHANGE: 1 BREAD/STARCH, 1 FAT

½ cup (1 stick) unsalted butter, softened
½ (8-ounce) package light cream cheese,

softened
½ cup sugar
1 egg
1 egg white
1 teaspoon almond extract
½ teaspoon vanilla
2 cups all-purpose flour
½ teaspoon salt
12 teaspoons fruit spread, any flavor

1. Preheat oven to 350°F. Line cookie sheets with
parchment paper.

2. Beat butter, cream cheese and sugar in large bowl
with electric mixer until light and fluffy. Add egg, egg
white, almond and vanilla extracts; beat until well
blended. Add flour and salt; beat until smooth and
well blended.

3. Roll dough into 24 (1-inch) balls. Place on prepared
cookie sheets. Using back of small spoon or thumb,
make indentation in center of each ball; fill with ½
teaspoon fruit spread.

4. Bake 12 to 15 minutes until firm to touch and jam
is bubbly. (Cookies will not brown.) Remove to wire
racks; cool completely.

64 DiabetesSelfManagement.com • November/December 2020

Ginger Spiced Pumpkin Pie

8 SERVINGS
CAL 230 | FAT 7G | SAT FAT 1G | PROTEIN 5G | CARBS 38G | CHOL 1MG | FIBER 2G | SODIUM 355MG
DIETARY EXCHANGE: 2½ BREAD/STARCH, 1 FAT

1 cup finely crushed gingersnap cookies 1. Combine crushed cookies and margarine in
¼ cup margarine or butter, melted medium bowl; mix well. Press onto bottom and up
2 egg whites sides of 9-inch deep-dish pie plate. Refrigerate 30
¾ cup packed brown sugar minutes.
1 can (15 ounces) solid-pack pumpkin
1 cup evaporated skimmed milk 2. Preheat oven to 350°F. Beat egg whites and
1 teaspoon vanilla brown sugar in large bowl. Add pumpkin, milk,
1 teaspoon ground cinnamon vanilla, cinnamon, ginger and salt; beat until
1 teaspoon ground ginger blended. Pour into crust.
½ teaspoon salt
3. Bake 60 to 70 minutes, or until center is set.
Additional gingersnap cookies for Transfer pie to wire rack; cool 30 minutes. Serve
garnish (optional) warm or at room temperature. Cut into 8 slices;
garnish with additional cookies, if desired.

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 65

••• HOLIDAY FEAST ••• Desserts SHUTTERSTOCK

Holiday Mocha

8 SERVINGS | ¾ CUP
W LF | W LC | W LS
CAL 20 | FAT 1G | SAT FAT 1G |
PROTEIN 1G | CARBS 3G | CHOL
3MG | FIBER 1G | SODIUM 16MG
DIETARY EXCHANGE: FREE

¼ cup sugar substitute
2 tablespoons

unsweetened cocoa, plus
extra for garnish
6 cups brewed coffee
1 cup low-fat (1%) milk
6 tablespoons frozen low-
fat whipped topping
(optional)
Cinnamon for garnish
(optional)
1. Combine sugar substitute and
cocoa in slow cooker. Stir in cof-
fee and milk. Cover and cook on
high 1½ hours or on low 3 hours,
or until hot. (May be kept warm
on low up to 3 hours.) Stir well
before serving. Top with whipped
topping and sprinkling of cocoa
powder or cinnamon, if desired.

66 DiabetesSelfManagement.com • November/December 2020

Carrot Cake

12 SERVINGS

V FI

CAL 204 | FAT 4G | SAT FAT 1G | PROTEIN 6G | CARBS 37G | CHOL 53MG | FIBER 5G | SODIUM 323MG
DIETARY EXCHANGE: 2½ BREAD/STARCH, ½ FAT

3 cups whole-wheat pastry flour 1. Preheat oven to 350°F. Lightly grease 4. Add flour mixture to applesauce
2 teaspoons baking powder and flour 12 jumbo (3½-inch) muffin mixture; stir until well blended. Fold in
1 teaspoon baking soda cups. (Or grease and flour 12x9-inch carrots. Pour into prepared cups or pan.
1 teaspoon ground cinnamon baking pan or 10-inch [12-cup] Bundt
½ teaspoon salt pan.) 5. Bake 15 to 20 minutes, or until
1 cup unsweetened applesauce toothpick inserted into muffin center
1 cup sucralose-sugar blend for 2. Combine flour, baking powder, bak- comes out clean. (Bake 20 to 25 min-
ing soda, cinnamon and salt in medium utes for baking pan; 25 to 30 minutes
baking mixing bowl. for Bundt pan.)
3 eggs
2 tablespoons vegetable oil 3. Whisk together applesauce, 6. Cool in pan on wire rack 15 minutes.
1 teaspoon vanilla sucralose-sugar blend, eggs, oil, vanilla, Remove from pan; cool completely
1 tablespoon grated orange peel orange peel and orange juice in sepa- before adding premade frosting, if
1⁄3 cup orange juice rate bowl. desired.
3 cups finely shredded carrots

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 67

••• AT THE TABLE ••• Delicious Thanksgiving Turkey Recipes

A Toast
to the

Holidays

BY LORENA DRAGO, MS, RDN, CDN, CDCES TIP Turkey is ubiquitous
on every Thanksgiving
One of the most treasured seasons of the year starts on Thanksgiving
and culminates on New Year’s Day. It is a time filled with loved ones, table. It is an inexpensive source
complete with get-togethers (both in person and virtual), gift exchanges
and laughter. The holidays are a wonderful time to celebrate and of protein, B vitamins, zinc,
create everlasting memories. They also center around food, with tables
displaying a mouthwatering cornucopia. phosphorus, potassium and

Whether you are a seasoned cook or a newbie, you’ll find something iron. The calorie content varies
in this collection that will suit your level of culinary skill. You’ll also find a
dish that’s just the right size: If you have a large family and want to cook depending on what part of the
an entire bird, we have the right turkey recipe for you. And if you have a
small family and want the convenience of just cooking the turkey breast, turkey you choose. Turkey breast
we have you covered, too. You will find traditional “oldies but goodies”
along with new and exotic fare.  has fewer calories and saturated

From turkey recipes to apple desserts, and everything in between, fat than dark meat. Turkey wings
these pages include the favored flavors of the season. And what’s more,
all these foods can fit in your diabetes management plan. So, gather your have the highest number of
ingredient list and enjoy the festivities!
calories and saturated fat because

this part of the bird contains the

most amount of skin and the least

amount of meat. The skin has the

most amount of saturated fat, but

it does help to keep the meat moist

and soft. To avoid the undesirable

“dry turkey” while keeping your

calorie and fat consumption

down, cook the turkey with the

skin but remember to remove it

before you eat it.

OUR RECIPES 30 minutes or less. Others require short V FI HIGH-FIBER RECIPE W LC LOW-CARB RECIPE SHUTTERSTOCK
preparation times followed by long 5g or more of fiber per serving 15g or less of carbs per serving
Like everyone, you’re busy— cooking times. We’ve also included
and we keep that in mind symbols to help you more easily find W LF LOW-FAT RECIPE W LS LOW-SODIUM RECIPE
when we select recipes. Many those recipes especially high in fiber, 3g or less of fat per serving 140mg or less of sodium per serving
of them can be prepared in low in fat, carbohydrates and sodium.

68 DiabetesSelfManagement.com • November/December 2020

Roast Turkey With Herb Stuffing

10 SERVINGS

W LC

CAL 237 | FAT 7G | SAT FAT 2G | PROTEIN 27G | CARBS 14G | CHOL 65MG | FIBER 1G | SODIUM 193MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 3 MEAT

4 cups cubed fresh herb- or garlic-flavored 1. Preheat oven to 350°F. Place bread- 3. Spray roasting pan with
breadsticks stick cubes on nonstick baking sheet. nonstick cooking spray. Place
Bake 20 minutes to dry. turkey, breast side up, in roasting
1 turkey (8 to 10 pounds), thawed if frozen pan. Bake 3 hours, or until meat
1 tablespoon margarine 2. Remove giblets from turkey. Melt thermometer inserted into thigh
1½ cups sliced mushrooms margarine in large nonstick skillet. Add registers 165°F and juices run
1 cup chopped onion mushrooms, onion and celery. Cook clear.
2⁄3 cup chopped celery and stir 5 minutes, or until onion is soft
¼ cup chopped fresh parsley and golden; remove from heat. Add 4. Transfer turkey to serving
1-2 tablespoons chopped fresh tarragon parsley, tarragon, thyme, pepper and platter. Cover loosely with foil; let
1 tablespoon chopped fresh thyme bread cubes; stir until blended. Gently stand 20 minutes. Remove and
¼ teaspoon black pepper mix chicken broth into bread cube mix- discard skin, if desired. Slice tur-
¼ cup reduced-sodium chicken broth ture. Fill turkey cavities with stuffing. key and serve with herb stuffing.

Nonstick cooking spray

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM Get more delicious diabetes-friendly recipes at

DiabetesSelfManagement.com/recipes
November/December 2020 • DiabetesSelfManagement.com 69

••• AT THE TABLE ••• Delicious Thanksgiving Turkey Recipes

Roast Turkey With Cranberry Stuffing

20 SERVINGS

W LC

CAL 220 | FAT 6G | SAT FAT 2G | PROTEIN 28G | CARBS 12G | CHOL 68MG | FIBER 1G | SODIUM 223MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 3 MEAT

1 loaf (12 ounces) Italian or 1. Preheat oven to 375°F. Arrange towels. Fill turkey cavity loosely with
French bread, cut into ½-inch bread on 2 (15x10-inch) jelly roll stuffing; place any remaining stuffing
cubes pans. Bake 12 minutes, or until lightly in casserole dish sprayed with nonstick
toasted. Reduce oven temperature to cooking spray. Cover and refrigerate
2 tablespoons margarine 350°F. until baking time.
1½ cups chopped onions
1½ cups chopped celery 2. Melt margarine in large saucepan 5. Place turkey, breast side up, on rack
over medium heat. Add onions and in prepared roasting pan. Bake 3 hours,
2 teaspoons poultry seasoning celery; cook and stir 8 minutes, or until or until thermometer inserted in thick-
1 teaspoon dried thyme vegetables are tender. est part of thigh reaches 180°F. Transfer
½ teaspoon dried rosemary turkey to cutting board; loosely tent
¼ teaspoon salt 3. Remove pan from heat; stir in bread with foil.
¼ teaspoon black pepper cubes, poultry seasoning, thyme,
1 cup coarsely chopped fresh rosemary, salt and pepper. Combine 6. Increase oven temperature to 375°F.
cranberries and sugar in small bowl; Place covered casserole dish of stuffing
cranberries mix well. Stir into saucepan. Gently stir in oven. Bake casserole, covered, 25 to
1 tablespoon sugar broth into saucepan. 30 minutes, or until heated through.
¾ cup fat-free reduced-sodium
4. Spray roasting pan and rack with 7. Remove and discard turkey skin.
chicken broth nonstick cooking spray. Remove giblets Slice turkey and serve with cranberry
Nonstick cooking spray from turkey. Rinse turkey and cavity stuffing.
1 whole turkey (about 8 to 10 with cold water; pat dry with paper
pounds), thawed if frozen

TIP Small but mighty. This
is a great descriptor

for a fruit that is not as popular

as the blueberry but has more

polyphenol antioxidant activity

than many other fruits. Did you

know that cranberries take 16

months to mature?

Get more delicious diabetes-friendly recipes at

DiabetesSelfManagement.com/recipes
70 DiabetesSelfManagement.com • November/December 2020

Herb-Roasted Turkey and Gravy

14 SERVINGS | 3 OUNCES MEAT, 2 TABLESPOONS GRAVY

W LC

CAL 273 | FAT 8G | SAT FAT 2G | PROTEIN 44G | CARBS 2G | CHOL 181MG | FIBER 1G | SODIUM 360MG
DIETARY EXCHANGE: 5 MEAT

½ cup coarse-grain or 1. Preheat oven to 450°F. Combine mustard, turkey browns, tent with foil for remainder
of roasting time. Transfer turkey to carving
Dijon mustard sage, thyme and chives in small bowl. board; reserve pan drippings. Loosely tent
turkey with foil; let stand 20 minutes before
¼ cup chopped fresh sage 2. Rinse turkey with cold water. Pat dry carving.
2 tablespoons chopped with paper towels. Carefully insert fingers
fresh thyme under skin, beginning at neck cavity and 4. Meanwhile, pour reserved drippings
2 tablespoons chopped sliding down over breast to form pocket from roasting pan into glass measuring cup.
fresh chives or tarragon between skin and turkey breast. Spoon Spoon 2 tablespoons into medium sauce-
1 small (8- to 10-pound) mustard mixture into pocket. Use fingers to pan; heat over medium heat. Add flour;
turkey, thawed if frozen massage outside of skin, spreading mixture cook and stir 1 minute. Add broth; simmer
2 tablespoons all-purpose into even layer. Place turkey, breast side up, until thickened, stirring constantly. Spoon
flour on rack in shallow roasting pan. off fat from remaining pan drippings and
1 cup fat-free reduced- discard. Add drippings to saucepan. Stir in
sodium chicken broth 3. Place turkey in oven. Reduce heat to half-and-half, salt and pepper.
¼ cup fat-free half-and- 325°F. Roast turkey 18 minutes per pound
half unstuffed (20 minutes per pound stuffed), 5. Remove and discard turkey skin. Carve
or until internal temperature reads 165°F turkey and transfer to serving platter. Serve
¼ teaspoon salt with gravy.
¼ teaspoon black pepper on meat thermometer inserted into thick-
est part of thigh not touching bone. Once

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 71

••• AT THE TABLE ••• Delicious Thanksgiving Turkey Recipes

Roast Turkey Breast With Apple-Cornbread Stuffing

6 SERVINGS (WITHOUT CRANBERRY SAUCE)
V FI | W LF
CAL 304 | FAT 3G | SAT FAT 1G | PROTEIN 33G | CARBS 34G | CHOL 75MG | FIBER 7G | SODIUM 580MG
DIETARY EXCHANGE: 2 BREAD/STARCH, 4 MEAT

Nonstick cooking spray 1. Preheat oven to 450°F. Spray 3. Roast turkey 15 minutes. Reduce
1 medium onion, chopped 1½-quart casserole dish with cooking oven temperature to 350°F. Place
1¼ cups fat-free reduced-sodium spray. Spray large saucepan with stuffing in oven alongside turkey;
cooking spray; heat over medium roast 35 minutes, or until internal
chicken broth heat. Add onion; cook and stir 5 min- temperature of turkey reaches 170°F
1 package (8 ounces) utes. Add broth; bring to a simmer. when tested with meat thermometer
Stir in stuffing mix, apple, ¼ teaspoon inserted into thickest part of breast.
cornbread stuffing mix sage and ¼ teaspoon thyme. Transfer Transfer turkey to cutting board;
1 Granny Smith apple, diced mixture to prepared casserole dish. cover with foil and let stand 10 to
¾ teaspoon dried sage, divided 15 minutes before carving. (Internal
¾ teaspoon dried thyme, 2. Spray shallow roasting pan with temperature will rise 5°F to 10°F
cooking spray. Place turkey breast in during stand time.) Remove stuff-
divided pan, skin side up; spray with cook- ing from oven; cover to keep warm.
1 boneless turkey breast (1½ ing spray. Mix paprika, remaining ½ Carve turkey into thin slices; serve
teaspoon sage, ½ teaspoon thyme with stuffing and cranberry sauce, if
pounds) and pepper in small bowl; sprinkle desired.
1 teaspoon paprika over turkey. Spray lightly with cook-
¼ teaspoon black pepper ing spray.
1 cup whole-berry cranberry

sauce (optional)

Get more delicious diabetes-friendly recipes at

DiabetesSelfManagement.com/recipes
72 DiabetesSelfManagement.com • November/December 2020

Roasted Turkey Breast With Apple-Balsamic Glaze

12 SERVINGS | 3 OUNCES TURKEY AND 2 TABLESPOONS GLAZE

W LF

2 teaspoons chili powder 1. Preheat oven 325°F. Combine chili 4. Meanwhile, stir together vinegar
1 teaspoon ground cumin powder, cumin, allspice, ground red and cornstarch until dissolved. Add
½ teaspoon ground allspice pepper and black pepper in small bowl cornstarch mixture and remaining
¼ teaspoon ground red pepper and stir until well blended. Loosen skin ingredients to onion. Bring to a boil
½ teaspoon black pepper on turkey breast by sliding fingertips over medium-high heat and boil 5 to 6
1 (6-pound) bone-in turkey between skin and meat; do not remove minutes, or until apples are just tender.
skin. Rub chili mixture on meat of Remove from heat and let stand, uncov-
breast, thawed, rinsed and turkey. Coat 13x9-inch baking rack and ered, 5 minutes to absorb flavors.
patted dry pan with cooking spray, place turkey on
1 teaspoon canola oil rack, and cook 1 hour and 45 minutes, Note: It’s a shame to limit turkey to
½ cup diced red onion or until meat thermometer reaches Thanksgiving Day. Since turkey breasts,
2 tablespoons balsamic vinegar 165°F. turkey tenders and other fresh cuts are
1½ teaspoons cornstarch available all year long, try substituting
1½ cups diced (¼-inch pieces) red 2. Remove turkey from oven. Place turkey in your favorite chicken recipe.
apple, unpeeled turkey on cutting board and let stand Turkey is lean, flavorful and an excellent
1 cup apple cider or apple juice 20 minutes before slicing. source of protein.
1-2 tablespoons packed sucralose-
brown sugar blend 3. Heat oil in large nonstick skillet over
½ teaspoon ground cinnamon medium-high heat, add onion and cook
¼ teaspoon salt 4 minutes, or until onion is soft.

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 73

••• AT THE TABLE ••• The Day After: Delicious Turkey Leftovers

Southwest Corn and Turkey Soup

6 SERVINGS | ABOUT 1½ CUPS

V FI

CAL 243 | FAT 5G | SAT FAT 1G | PROTEIN 19G | CARBS 32G | CHOL 32MG | FIBER 7G | SODIUM 408MG
DIETARY EXCHANGE: 2 BREAD/STARCH, 1 MEAT

2 dried ancho chiles (each about 4 inches long) or 6 1. Cut stems from chiles; remove and discard seeds. Place
dried New Mexico chiles (each about 6 inches long)* chiles in medium bowl; cover with boiling water. Let stand
Nonstick cooking spray 20 to 40 minutes, or until chiles are softened; drain. Cut open
lengthwise and lay flat on work surface. Scrape chile pulp from
1 medium onion, thinly sliced skin with edge of small knife. Finely mince pulp; set aside.
3 cloves garlic, minced
1 teaspoon ground cumin 2. Spray large saucepan with nonstick cooking spray; heat
3 cans (about 14 ounces each) fat-free reduced- over medium heat. Add onion; cook and stir 3 to 4 minutes.
Add garlic and cumin; cook and stir 30 seconds. Stir in broth,
sodium chicken broth reserved chile pulp, zucchini, turkey, beans, corn, cornmeal
2 small zucchini, cut into ½-inch slices and oregano; bring to a boil over high heat. Reduce heat to
1 can (about 15 ounces) black beans or chickpeas, low; simmer 15 minutes, or until zucchini is tender.

rinsed and drained 3. Stir in cilantro just before serving.
1½-2 cups shredded cooked turkey
*Note: Chile peppers can sting and irritate the skin, so wear rub-
1 package (10 ounces) frozen corn ber gloves when handling peppers and do not touch your eyes.
¼ cup yellow cornmeal
1 teaspoon dried oregano
1⁄3 cup chopped fresh cilantro

Get more delicious diabetes-friendly recipes at

DiabetesSelfManagement.com/recipes
74 DiabetesSelfManagement.com • November/December 2020

Turkey Sandwiches With Roasted Bell
Peppers

4 SERVINGS

V FI

CAL 262 | FAT 5G | SAT FAT 1G | PROTEIN 22G | CARBS 34G | CHOL 52MG | FIBER 11G | SODIUM
301MG
DIETARY EXCHANGE: 2 BREAD/STARCH, 1 VEGETABLE, 2 MEAT

2 large red bell peppers 1. Preheat broiler. Cut bell peppers into quar-
8 slices whole-grain or millet bread ters; discard stems, membranes and seeds. Place
¼ cup reduced-fat mayonnaise peppers, skin side up, on foil-lined baking sheet.
8 spinach leaves or 4 romaine lettuce Broil 3 inches from heat for 10 minutes, or until
skin is blackened. Wrap peppers in foil from
leaves baking sheet; let stand 10 minutes. Peel off skin
8 thin slices red onion and discard.
½ pound thinly sliced skinless roasted
2. Spread 4 bread slices with mayonnaise. Top
turkey breast with spinach, onion, turkey, peppers and basil, if
8 large fresh basil leaves (optional) desired. Top with remaining bread slices.

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 75

••• AT THE TABLE ••• The Day After: Delicious Turkey Leftovers

Turkey Tacos

4 SERVINGS | 2 TACOS

V FI

CAL 350 | FAT 8G | SAT FAT 2G | PROTEIN 34G | CARBS 36G | CHOL 50MG | FIBER 9G | SODIUM 498MG
DIETARY EXCHANGE: 2½ BREAD/STARCH, 3 MEAT

1 pound raw turkey breast ¼ cup minced fresh cilantro until cooked through. Cut into bite-size
cutlets,* sliced ¼-inch thick ¼ cup salsa, drained of excess strips.
Juice of 1 lime
liquid 3. Heat taco shells, if desired. Divide
¼ teaspoon chipotle chile powder turkey strips among taco shells. Top
Nonstick cooking spray 1. Place turkey in shallow glass bowl. each taco with tablespoon of beans.
Add lime juice and chile powder. Sprinkle with lettuce, onion, cilantro
1 jalapeño pepper,** cored, Turn to coat turkey. Set aside at room and salsa. Serve immediately.
seeded and minced temperature for 15 minutes. Coat small
skillet with nonstick cooking spray and *Note: Or you can substitute with
1 can (about 15 ounces) no-salt heat over medium heat. Add jalapeño boneless skinless chicken breasts, sliced
added pinto beans, rinsed and and cook 1 to 2 minutes to soften. Add to 1/4-inch thickness.
drained beans, salt and cumin; heat through.
Set aside. **Note: Jalapeño peppers can sting
¼ teaspoon salt and irritate the skin, so wear rubber
¼ teaspoon ground cumin 2. Preheat grill to medium-high heat. gloves when handling peppers and do
8 (corn) taco shells Spray grid with nonstick cooking spray. not touch your eyes.
½ cup finely chopped Romaine Grill turkey about 2 minutes per side, or

lettuce
1 small onion, chopped

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76 DiabetesSelfManagement.com • November/December 2020

Asian Turkey Wraps

4 SERVINGS | 2 WRAPS

W LC

CAL 129 | FAT 5G | SAT FAT 1G | PROTEIN 14G | CARBS 9G | CHOL 23MG | FIBER 1G | SODIUM 198MG

DIETARY EXCHANGE: 1 VEGETABLE, 2 MEAT

2 teaspoons canola oil, divided 1. Heat 1 teaspoon canola oil in large 4. Spoon ¼ cup turkey mixture onto
each lettuce leaf; roll up. Serve with
½ pound extra-lean ground turkey skillet over medium heat. Add turkey; dipping sauce, if desired.

½ cup finely chopped red bell pepper cook, stirring to break up meat, until Serving suggestion: For a quick
dipping sauce, mix together 2
½ cup finely chopped green bell pepper no longer pink. Remove to small bowl. tablespoons low-sodium soy sauce, 2
tablespoons Japanese-style rice vin-
½ cup finely chopped onion 2. Add remaining 1 teaspoon canola egar, and ¼ to ½ teaspoon Chinese
¼ cup finely chopped celery oil to skillet. Add bell peppers, onion, black bean chili sauce, or another hot
1 large clove garlic, minced celery, garlic and ginger to skillet; sauce of your choice.
1 tablespoon minced fresh ginger cook about 2 minutes, or until onion
2 tablespoons lemon juice is translucent. Return turkey to skillet. *Note: Hoisin is a thick, reddish-
2 tablespoons hoisin sauce* Keep warm over low heat. brown, sweet sauce used in Chinese
2 tablespoons sugar substitute cooking. It can be found in the ethnic
1 teaspoon sesame oil 3. Whisk lemon juice, hoisin sauce, foods aisle of most supermarkets.
1 teaspoon reduced-sodium soy sauce sugar substitute, sesame oil, soy Plum sauce, another dark, sweet,
sauce and hot pepper sauce in small spicy Asian cooking sauce and table
Hot pepper sauce or red pepper bowl. Stir mixture into skillet; simmer condiment, can be substituted.
flakes to taste about 4 minutes, or until sauce is
8 green leaf or butter lettuce leaf absorbed.
wraps

ANGELA SACKETT

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 77

••• AT THE TABLE ••• The Day After: Delicious Turkey Leftovers

Couscous Turkey Salad

4 SERVINGS
CAL 260 | FAT 8G | SAT FAT 1G | PROTEIN 14G | CARBS 33G | CHOL 25MG | FIBER 3G | SODIUM 360MG
DIETARY EXCHANGE: 2 BREAD/STARCH, 1½ FAT, 1 MEAT

1 cup plus 2 tablespoons chicken broth 1. Combine broth and salt in small Serve over salad greens, if desired.

¼ teaspoon salt saucepan; bring to a boil. Stir in *Note: Israeli couscous, also called
pearl couscous, is the size of small
¾ cup uncooked Israeli or pearl couscous* couscous; cover and reduce heat to pearls and cooks like pasta. If you
can’t find Israeli or pearl couscous
1½ cups chopped cooked turkey low. Simmer 3 to 5 minutes, or until in your supermarket, use plain
packaged couscous. Prepare cous-
1 cup shredded carrots (2 medium carrots) all liquid is absorbed and couscous cous as directed on package, using
the amount of chicken broth and
1 stalk celery, trimmed and finely chopped is tender. Remove from heat. Cool salt called for in the recipe.

1 green onion, trimmed and chopped completely. **Note: To toast pine nuts, spread
in single layer in heavy skillet. Cook
2 tablespoons pine nuts, toasted** 2. Meanwhile, combine turkey, car- over medium heat 1 to 2 minutes,
(optional) rots, celery, green onion and pine stirring frequently, until nuts are
nuts, if desired, in large bowl; mix lightly browned. Remove from skil-
2 tablespoons jellied cranberry sauce well. Fluff couscous with fork; stir let immediately. Cool before using.
2 tablespoons vegetable oil into turkey mixture.
4 teaspoons balsamic vinegar
½ teaspoon curry powder 3. Whisk cranberry sauce, oil, vin-
¼ teaspoon salt egar, curry powder, salt and pepper
¼ teaspoon black pepper in small bowl until well blended
Pour over salad; toss to coat evenly.
Salad greens (optional)

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78 DiabetesSelfManagement.com • November/December 2020

••• AT THE TABLE ••• Not Your Mom’s Brussels Sprouts

Caramelized Brussels Sprouts
With Cranberries

4 SERVINGS | 1 CUP TIP Cute and cabbage-like
nutrient powerhouses,
CAL 105 | FAT 4G | SAT FAT 1G | PROTEIN 3G | CARBS 17G | CHOL 0MG |
FIBER 4G | SODIUM 317MG Brussels sprouts are a perfect side

DIETARY EXCHANGE: ½ FAT, ½ FRUIT, 2 VEGETABLE dish during Thanksgiving. A type

of cruciferous vegetable, they have

1 tablespoon vegetable oil 1. Heat oil in large skillet over been associated with cardiovascular,
1 pound Brussels sprouts, medium-high heat. Add Brussels
sprouts; cook and stir 10 minutes, digestive and anti-inflammatory
ends trimmed and or until crisp-tender and begin-
discarded, thinly sliced ning to brown. Add cranberries, benefits. You can find many ways to
¼ cup dried cranberries brown sugar and salt; cook and
2 teaspoons packed brown stir 5 minutes, or until browned. cook and season them. Select Brussels
sugar
¼ teaspoon salt sprouts that are firm and dark green.

If you buy them individually, choose

sprouts of equal size to make sure they

will cook evenly.

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 79

••• AT THE TABLE ••• Not Your Mom’s Brussels Sprouts

Brussels Sprouts
With Lemon Crumbs

4 SERVINGS | ABOUT ¾ CUP
W LF | W LC
CAL 86 | FAT 3G | SAT FAT 1G | PROTEIN 4G | CARBS 14G | CHOL 5MG |
FIBER 4G | SODIUM 234MG
DIETARY EXCHANGE: 1 BREAD/STARCH, ½ FAT

1 pound Brussels sprouts, trimmed and halved lengthwise
2 teaspoons butter
¼ cup soft whole-grain breadcrumbs, toasted
1 teaspoon grated lemon peel

Nonstick cooking spray
1 teaspoon sugar
¼ teaspoon salt
1⁄8 teaspoon black pepper
1. Steam Brussels sprouts in steamer basket over boiling water for 7 min-
utes, or until tender.
2. Meanwhile, melt butter in small skillet over medium heat. Add bread-
crumbs and lemon peel; mix to combine.
3. Heat large skillet coated with nonstick cooking spray over medium heat.
Add Brussels sprouts; sprinkle with sugar, salt and pepper; cook, turning
sprouts as they brown, 5 minutes, or until lightly browned. Transfer to
serving plates; sprinkle with breadcrumbs.

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80 DiabetesSelfManagement.com • November/December 2020

Brussels Sprouts With Lemon-Dill Glaze

4 SERVINGS
V FI | W LF | W LC | W LS
CAL 58 | FAT 1G | SAT FAT 1G | PROTEIN 3G | CARBS 13G | CHOL 0MG | FIBER 5G | SODIUM 31MG
DIETARY EXCHANGE: 2 VEGETABLE

1 pound Brussels sprouts* a boil in large saucepan over high peel. Cook and stir over medium
1 cup water heat. Add Brussels sprouts; return to heat 5 minutes, or until mixture
2 teaspoons cornstarch a boil. Reduce heat to medium-low. boils and thickens. Cook and stir 1
½ teaspoon dried dill weed Simmer, covered, 10 minutes, or just minute more.
½ cup fat-free reduced- until tender. Drain well; return to
pan. Set aside. 3. Pour glaze over Brussels sprouts;
sodium chicken broth toss gently to coat. Serve hot.
3 tablespoons lemon juice 2. Meanwhile, combine cornstarch
½ teaspoon grated lemon peel and dill weed in small saucepan. *Note: Or substitute 1 package (10
Blend in chicken broth and lemon ounces) frozen Brussels sprouts for
1. Trim Brussels sprouts. Cut an “X” juice until smooth. Stir in lemon fresh Brussels sprouts. Cook accord-
in stem ends. Bring 1 cup water to ing to package directions; drain.

ANGELA SACKETT

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 81

••• AT THE TABLE ••• Not Your Mom’s Brussels Sprouts

Brussels Sprouts With Walnuts

6 SERVINGS

V FI

CAL 190 | FAT 10G | SAT FAT 1G | PROTEIN 6G | CARBS 23G | CHOL 0MG | FIBER 5G | SODIUM 319MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 2 FAT, 1 VEGETABLE

Nonstick cooking spray 1. Preheat oven to 400°F. Lightly spray 3. When cool enough to handle, cut
1 cup diced butternut squash (1- baking sheet with nonstick cooking sprouts lengthwise into thin slices. Com-
spray. Place squash on prepared baking bine with warm squash; toss with salad
inch cubes) sheet; bake 20 minutes, or until tender. dressing until coated.
1 pound Brussels sprouts, Cool 5 minutes.
4. Divide greens among 4 serving
trimmed 2. Meanwhile, combine Brussels plates. Spoon vegetables over greens;
2 cups water sprouts, water and apple juice in me- sprinkle with walnuts.
1 cup apple juice dium saucepan. Simmer over medium
½ cup fat-free vinaigrette salad heat 10 to 15 minutes, or until sprouts *Note: To toast walnuts, spread in
are tender. Rinse under cold water; single layer on baking sheet. Bake in
dressing drain well. preheated 350°F oven 8 to 10 minutes,
1 cup arugula, mixed baby or until fragrant, stirring occasionally.

lettuce or baby spinach leaves
½ cup chopped walnuts, toasted*

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Grilled Brussels Sprouts With Pancetta

4 SERVINGS | 5 BRUSSELS SPROUTS

W LC

CAL 106 | FAT 6G | SAT FAT 2G | PROTEIN 5G | CARBS 9G | CHOL 5MG | FIBER 4G | SODIUM 300MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 1 FAT

1 pound Brussels sprouts (about 1. Prepare grill for direct cooking. 3. Grill skewers, covered, over medium
20), stems and loose leaves Microwave Brussels sprouts in large mi- heat 5 minutes. Turn skewers and grill 5
removed crowavable dish on high 4 to 5 minutes. minutes.
Let stand until cool enough to handle.
1 tablespoon olive oil, divided 4. Heat remaining 1 teaspoon oil in
1 teaspoon minced garlic 2. Combine 2 teaspoons oil, garlic, salt large skillet over medium heat. Add
¼ teaspoon salt and pepper in large bowl. Add Brussels pancetta; cook and stir about 5 min-
1⁄8 teaspoon black pepper sprouts; toss to coat. Thread 5 Brussels utes, or until crisp.
1 ounce pancetta, diced sprouts onto each of 8-inch metal or
bamboo skewers. 5. Remove Brussels sprouts from skew-
Lemon wedges (optional) ers to skillet; toss to coat. Serve with
lemon wedges.

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 83

••• AT THE TABLE ••• Simple, Delicious, And Indespensible Stuffing

Cornbread Stuffing

12 SERVINGS | ½ CUP
CAL 175 | FAT 9G | SAT FAT 1G | PROTEIN 3G | CARBS 21G | CHOL 1MG | FIBER 1G | SODIUM 490MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 2 FAT

Nonstick cooking spray ¼ cup chopped fresh parsley completely in pan on wire rack.
1 cup yellow cornmeal ¾ cup chicken or turkey broth
1 cup all-purpose flour 4. For stuffing, preheat oven to 325°F.
1 teaspoon baking powder 1. Preheat oven to 425°F. Spray 8- or Heat remaining 3 tablespoons oil in
2 teaspoons baking soda 9-inch square baking pan with non- large saucepan over medium heat. Add
¾ teaspoon salt stick cooking spray. onion and celery; cook 8 to 10 minutes,
¾ cup low-fat buttermilk or until vegetables are tender, stirring
2 egg whites 2. For cornbread, combine cornmeal, occasionally. Remove from heat; stir in
¼ cup plus 3 tablespoons canola flour, baking soda, baking powder and sage and parsley. Crumble cornbread
salt in large bowl. Stir in buttermilk, or cut into cubes. Add to saucepan;
oil, divided egg whites, 1⁄3 cup oil and honey until gently toss. Slowly stir in broth. Trans-
2 tablespoons honey well blended. Pour into prepared pan. fer to 13x9-inch baking dish.
1 large onion, chopped
½ cup sliced celery 3. Bake 18 to 20 minutes, or until 5. For moist stuffing, bake, covered,
¼ cup chopped fresh sage golden brown and toothpick inserted 30 minutes. (Bake uncovered for drier
into center comes out clean. Cool stuffing.)

ANGELA SACKETT

84 DiabetesSelfManagement.com • November/December 2020

Savory Bread Stuffing

12 SERVINGS | ½ CUP

W LF

CAL 111 | FAT 3G | SAT FAT 1G | PROTEIN 3G | CARBS 18G | CHOL 0MG | FIBER 2G | SODIUM 317MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 1 FAT

Nonstick cooking spray 1. Preheat oven to 350°F. Spray 2- to prepared casserole dish.
2 teaspoons canola oil 2½-quart casserole dish with nonstick
½ cup chopped onion cooking spray. 3. Cover and bake 30 to 35 minutes, or
½ cup chopped celery until heated through.
1 cup fat-free reduced-sodium 2. Heat oil in medium saucepan over
medium heat. Add onion and cel- Variations: If your dietary plan per-
chicken broth ery; cook and stir 7 to 8 minutes, or mits, add 2 tablespoons light butter
½ cup unsweetened apple juice until vegetables are tender and lightly with canola oil at the end of cooking
4 cups (7 ounces) seasoned browned on edges. Stir in broth and time. Sprinkle with additional pecans.
juice; bring to a boil over high heat.
cubed bread stuffing mix Remove from heat; stir in stuffing mix,
¾ cup diced unpeeled red apple apple and pecans; mix well. Transfer to
¼ cup chopped pecans, toasted

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••• AT THE TABLE ••• Simple, Delicious, And Indespensible Stuffing

Old-Fashioned Herb Stuffing

4 SERVINGS

V FI

CAL 199 | FAT 5G | SAT FAT 1G | PROTEIN 8G | CARBS 32G | CHOL 0MG | FIBER 5G | SODIUM 395MG
DIETARY EXCHANGE: 2 BREAD/STARCH, 1 FAT

6 slices (8 ounces) whole- chicken broth 2. Spray 1½-quart baking dish with
wheat, rye or white bread (or 1 tablespoon chopped fresh nonstick cooking spray.
combination), cut into ½-inch
cubes thyme or 1 teaspoon dried 3. Melt margarine in large saucepan
Nonstick cooking spray thyme over medium heat. Add onion, celery
1 tablespoon chopped fresh sage and carrot; cook and stir 10 minutes, or
1 tablespoon margarine or or 1 teaspoon dried sage until vegetables are tender. Add broth,
butter ½ teaspoon paprika thyme, sage, paprika and pepper to
¼ teaspoon black pepper saucepan; bring to a simmer. Stir in
1 cup chopped onion bread cubes. Spoon into prepared dish.
½ cup thinly sliced celery 1. Preheat oven to 350°F. Place bread
½ cup thinly sliced carrot cubes on baking sheet; bake 10 min- 4. Cover; bake 25 to 30 minutes, or until
1 cup fat-free reduced-sodium utes, or until dry. heated through.

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86 DiabetesSelfManagement.com • November/December 2020

Wild Rice, Cranberry and Apple Stuffing

8 SERVINGS | ½ CUP STUFFING
W LF | W LS
CAL 102 | FAT 2G | SAT FAT 1G | PROTEIN 2G | CARBS 20G | CHOL 0MG | FIBER 1G | SODIUM 10MG

DIETARY EXCHANGE: ½ BREAD/STARCH, ½ FAT, ½ FRUIT, ½ VEGETABLE

4 medium acorn squash (about ¼ cup dried cranberries until softened.
2¼ pounds) ¼ cup sliced green onions
3. Reduce heat to medium-low. Add
1 cup water 1. Preheat oven to 400°F. Cut squash white rice, wild rice, orange juice and
1 tablespoon olive oil or butter into halves. Scoop out and discard cranberries; cook 1minute, or until
1 medium apple, diced (about 1 seeds. Place squash, cut sides down, heated through.
in 13x9-inch baking dish. Add water to
cup) baking dish; bake 35 to 45 minutes, or 4. Spoon rice mixture evenly into
2 stalks diced celery (about 2⁄3 until fork-tender. Turn squash cut-side squash halves. Top evenly with green
up. onions.
cup)
1 clove garlic, minced 2. Heat oil in large saucepan over Serving suggestion: Serve this stuff-
1 cup hot cooked white or brown medium-high heat. Add apple, celery ing in baked squash halves or alongside
and garlic; cook and stir 5 minutes, or roast turkey, chicken or pork.
rice
1 cup hot cooked wild rice
½ cup orange juice

TIP Cooked wild rice has about 30% fewer
calories than white or brown rice. Wild rice is

also higher in protein than other whole grains, and it

is a good source of fiber, folate, magnesium and other

vitamins and minerals. Cooking tips: Wild rice needs

more water to cook compared to white or brown

rice (three cups of water per uncooked cup of rice

compared to two cups of water). It opens when fully

cooked. One cup of uncooked wild rice yields three to

four cups cooked. Fun fact: Wild rice can be popped

like popcorn. Heat it in a little oil until it pops.

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 87

••• AT THE TABLE ••• This Spud’s For You! Sweet Potato Sides

Mashed Sweet Potatoes

6 SERVINGS | ½ CUP POTATOES WITH 2
TEASPOONS PECANS

W LF

CAL 152 | FAT 3G | SAT FAT 1G | PROTEIN 3G | CARBS
28G | CHOL 2MG | FIBER 4G | SODIUM 370MG
DIETARY EXCHANGE: 2 BREAD/STARCH, ½ FAT

2 large sweet potatoes (about 1¾ pounds)
¼ cup fat-free half-and-half
¾ teaspoon salt
¼ teaspoon ground cinnamon
1⁄8 teaspoon ground red pepper
¼ cup chopped pecans, toasted*

1. Peel potatoes; cut into chunks. Place in medium
saucepan; cover with water. Cover and bring to a
boil over high heat. Reduce heat to low; simmer 15
minutes, or until potatoes are tender. Drain; return
to pan.

2. Add half-and-half, salt, cinnamon and ground
red pepper. Mash with potato masher. Top with
toasted pecans just before serving.

*Note: To toast pecans, spread in single layer in
heavy-bottomed skillet. Cook over medium heat 1
to 2 minutes, stirring frequently, until pecans are
lightly browned. Remove from skillet immediately.
Cool before using.

TIP Sweet potatoes are simple
to prepare, and they are

equally as delicious. These root

vegetables are packed with beta-

carotene, vitamin A’s precursor,

which is necessary for the health of

the eyes, skin and immune system.

Did you know that adding some fat

to your sweet potato enhances the

absorption of beta-carotene? SHUTTERSTOCK

88 DiabetesSelfManagement.com • November/December 2020

Sweet Potato Puffs

10 SERVINGS | 1 PUFF
W LF | W LS
CAL 103 | FAT 3G | SAT FAT 1G | PROTEIN 2G | CARBS 19G | CHOL 21MG | FIBER 2G |
SODIUM 14MG
DIETARY EXCHANGE: 1 BREAD/STARCH, ½ FAT, 1 VEGETABLE

2 pounds sweet potatoes Cook 10 to 15 minutes, or until tender.
1⁄3 cup orange juice Drain potatoes; place in large bowl. Mash
1 egg, beaten until smooth. Add orange juice, egg,
1 tablespoon grated orange peel orange peel and nutmeg; mix well.
½ teaspoon ground nutmeg
2. Preheat oven to 375°F. Spray baking
Nonstick cooking spray sheet with nonstick cooking spray. Spoon
¼ cup chopped pecans potato mixture in 10 mounds onto pre-
pared baking sheet. Sprinkle pecans over
1. Peel and cut sweet potatoes into tops of mounds.
1-inch pieces. Place potatoes in medium
saucepan, add enough water to cover. 3. Bake 30 minutes, or until centers are
Bring to a boil over medium-high heat. hot. Garnish, if desired.

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••• AT THE TABLE ••• This Spud’s For You! Sweet Potato Sides

Mashed Sweet Potatoes & Parsnips

6 SERVINGS | ½ CUP
V FI | W LF
CAL 136 | FAT 3G | SAT FAT 2G | PROTEIN 3G | CARBS 25G | CHOL 8MG | FIBER 5G | SODIUM 243MG
DIETARY EXCHANGE: 1½ BREAD/STARCH, ½ FAT

2 large sweet potatoes (about 1¼ pounds), 1. Combine sweet potatoes and parsnips in large
peeled and cut into 1-inch pieces saucepan. Cover with cold water; bring to a boil
over high heat. Reduce heat; simmer, uncovered, 15
2 medium parsnips (about ½ pound), peeled minutes, or until vegetables are tender.
and cut into ½-inch slices
2. Drain vegetables; return to pan. Add milk, butter,
¼ cup evaporated skimmed milk salt and nutmeg. Mash with potato masher over
1½ tablespoons butter or margarine low heat until desired consistency is reached. Stir in
½ teaspoon salt chives.
1⁄8 teaspoon ground nutmeg
¼ cup chopped fresh chives or green onions

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90 DiabetesSelfManagement.com • November/December 2020

Sweet Potato Biscuits

12 SERVINGS | 1 ROLL
CAL 145 | FAT 5G | SAT FAT 3G | PROTEIN 2G | CARBS 23G | CHOL 13MG | FIBER 1G | SODIUM 239MG
DIETARY EXCHANGE: 1½ BREAD/STARCH, 1 FAT

Nonstick cooking spray ½ cup low-fat buttermilk five times, or until no longer sticky,
1½ cups all-purpose flour, plus 2 tablespoons honey adding additional flour if necessary.
Pat dough into ¼-inch thick disc. Cut
additional for work surface 1. Preheat oven to 450°F. Spray baking out dough with 2½-inch round cutter.
2 tablespoons packed dark sheet with nonstick cooking spray. Reroll scraps and cut out additional
pieces. Place 1 inch apart on baking
brown sugar 2. Combine 1½ cups flour, brown sugar, sheet sprayed with nonstick cooking
1 tablespoon baking powder baking powder, salt, cinnamon and spray. Refrigerate 20 minutes.
½ teaspoon salt nutmeg in medium bowl; mix well. Cut
½ teaspoon ground cinnamon in butter with pastry blender or two 4. Preheat oven to 450°F. Bake 12 to
1⁄8 teaspoon ground nutmeg knives until coarse crumbs form. Stir 14 minutes, or until biscuits are light
5 tablespoons unsalted butter, in sweet potato and buttermilk until golden brown and puffed. Immediately
combined. brush tops evenly with honey. Remove
cut into pieces to wire racks; cool 5 minutes. Serve
1 cold puréed cooked sweet 3. Transfer dough to floured work sur- warm.
face. Using floured hands, knead dough
potato (about 1 large sweet
potato)

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 91

••• AT THE TABLE ••• An Apple A Day SHUTTERSTOCK

Deep-Dish Country
Apple Pie

8 SERVINGS
CAL 232 | FAT 9G | SAT FAT 3G | PROTEIN 3G |
CARBS 39G | CHOL 3MG | FIBER 3G | SODIUM
146MG
DIETARY EXCHANGE: 1 BREAD/STARCH, 1½ FAT, 1½
FRUIT

5 cups sliced Gala apples
3 cups sliced Granny Smith apples
1 tablespoon lemon juice
2 teaspoons vanilla
¼ cup all-purpose flour
¼ cup granulated sugar
¼ cup sugar substitute
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
2 tablespoons reduced-fat margarine
1 prepared refrigerated pie crust
1. Preheat oven to 425°F. Combine apples, lemon
juice and vanilla in large bowl; toss to coat. Add
flour, sugar, sugar substitute, cinnamon and nut-
meg; toss again. Transfer to 9-inch deep-dish pie
pan. Dot with margarine.
2. Cover with crust. Cut several slits in crust. Bake
50 minutes, or until apples are tender. (Cover edge
with foil during last 15 minutes if crust is brown-
ing too quickly.)
3. Serve warm or at room temperature. Store
leftovers covered in refrigerator.

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92 DiabetesSelfManagement.com • November/December 2020

Franklin’s Favorite Apple Pie

8 SERVINGS | 1 SLICE

W LS

CAL 231 | FAT 10G | SAT FAT 5G | PROTEIN 1G | CARBS 35G | CHOL 12MG | FIBER 2G |
SODIUM 128MG
DIETARY EXCHANGE: 2½ BREAD/STARCH, 2 FAT

¼ cup sugar 1. Preheat oven to 375°F.
3 tablespoons all-purpose flour
¼ teaspoon ground cinnamon 2. Combine sugar, flour, cinnamon and
¼ teaspoon ground nutmeg nutmeg in large bowl; mix well. Add
4 large Red Delicious apples, apples and toss to coat evenly.

cored, peeled and sliced 3. Pour apple mixture into 9-inch pie
2 tablespoons butter, melted plate. Combine butter and vanilla in small
1 teaspoon vanilla bowl and pour over apples. Cover apples
1 refrigerated folded pie crust with crust, seal edges and flute, if desired.

(from a 15-ounce package) 4. Lightly coat crust with cooking spray
Nonstick cooking spray and bake for 50 to 55 minutes, or until
crust is golden and apples are tender.

SHUTTERSTOCK

V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM November/December 2020 • DiabetesSelfManagement.com 93