Diabetic Living (USA) - - Nour­ish -

Prep-Ahead Plan

A lit­tle prep can save you time on busy days. Com­plete these steps all at once be­fore the start of Day 1 or pace your­self by com­plet­ing each day’s prep the day be­fore.

• Cook 1¼ lbs. (20 oz.) bone­less, skin­less chicken breast, which will make 15 oz. cooked chicken. Try our recipe for poached chicken ( right). You’ll use 4 oz. for lunch on Day 1, 8 oz. for din­ner on Day 2, and 3 oz. for lunch on Day 3.

• Cook 1¼ cups brown rice in 2½ cups wa­ter. You’ll use 2 cups cooked rice for din­ner on Day 1 and ½ cup for lunch on Day 3.

• Make Creamy Salad Dress­ing: Com­bine 1 Tbsp. low-fat plain Greek yo­gurt, 2 tsp. each lemon juice

BOE PMJWF PJM BOE ʸ UTQ FBDI TBMU ground pep­per, and gar­lic pow­der. Re­frig­er­ate for lunch on Day 1.

• Pre­pare Peanut But­ter Overnight Oats: Stir to­gether ½ cup 1% milk (or wa­ter) and 2 Tbsp. un­salted peanut but­ter in a pint-size glass jar un­til smooth. Stir in ½ cup old-fash­ioned oats, ½ cup frozen mixed berries, and 2 Tbsp. wal­nuts. Re­frig­er­ate overnight for breakfast on Day 2.

• Make Soy-Ginger Sauce: Com­bine 2 tsp. low-sodium soy sauce, 1 tsp. canola oil, ½ tsp. grated fresh ginHFS BOE ʸ UTQ FBDI HBSMJD QPXEFS and crushed red pep­per. Re­frig­er­ate for up to 3 days for lunch on Day 3. Poached Chicken: To poach bone­less, skin­less chicken breasts, place in a deep-sided skil­let or soup pot and cover with wa­ter. Bring to a sim­mer over medium-high heat. Skim any froth. Re­duce heat to medium-low to main­tain a gen­tle sim­mer. Turn the chicken over and cover the pan. Cook un­til an in­stant-read ther­mome­ter in­serted into the thick­est part reg­is­ters 165ºF, 10 to 15 min­utes. Re­move the chicken from the poach­ing liq­uid with tongs. Let the chicken cool, then cover and re­frig­er­ate for up to 3 days. Strain the left­over poach­ing liq­uid and use it as you would chicken broth, if de­sired. Re­frig­er­ate the liq­uid sep­a­rately for 3 days or freeze for up to 3 months.


If you need more calo­ries in your day, try one of these nu­tri­tious snacks. Each con­tains about 1 carb serv­ing (15 grams car­bo­hy­drates).


1 multi­grain Wasa cracker + ½ av­o­cado, mashed


1 small ap­ple + ½ oz. Ched­dar cheese


½ cup sliced straw­ber­ries + 1 oz. un­salted cashews

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