good earing

7/30/2019 good earing

1/10

best time-savers

dinner in under 25 min.,

make-ahead recipes,

tools or ast favor

top-rated recipes

restaurant-style pasta,

veggies theyll love,

luscious (low at!) desserts

real-life makeovers

1 amily, 1 delicious dinner,

shopping made easy,

secrets to a healthy home

Orange-ChickenRice Bowl

amilydinnerideas


2/10

GoodEatingGoodLiving.com32

whats insidegood eating

4 can your dinnertime be saved?

6 tracys best time-savers

featured recipes

8 quick & easy chicken cacciatore

9 burritos el grande made over

10 chicken lo mein

11 tri-color stuffed peppers

12 spicy southwest bean & corn salad

13 italian stallion sub

14 bruschetta-style grilled cheese sandwich

15 orange-chicken rice bowl

16 better-than-ever cheesy meat lasagna

17 chocolate-berry bliss

good living

18 new family traditions

family-friendly+better-for-you

flavorI need to follow a diabetic dietThe keys to eating smartwith orwithout diabetesare controllingcalories by watching portions and following a

balanced diet. That means focused on whole

grains, fruits, vegetables, low fat or fat free

dairy, and lean protein; moderate in added

sugars and sodium; and low in saturated and

trans fats.

I cant eat the pasta they love

No foodseven pasta, bread, and

dessertare totally off-limits with

diabetes. Work with your healthcare provider

to learn how to balance carbs so that you can

enjoy the foods you love while staying on track.

I dont have time

Delicious, better-for-you recipes

that come together easily are right

in this e-book (with more waiting for you at

GoodEatingGoodLiving.com). Plus, all of our

recipes include nutrition information and carb

choices to make tracking carbs easy.

Its time to taste what Good Eating,

Good Living can do for your

family dinner tonight!

myth!

myth!

myth!

(You can have it! )

Tired of making separate dishesone thats

good for you and one that the rest of the fam ily

will actually eat? You can bring delicious and

good for diabetes together. Thats our goal at

GoodEatingGoodLiving.com. (And its easier

than you might think.) To start, break through

the diabetes myths that just might be your real

obstacles to enjoying family dinners more.

PsstShare this e-book with friends!Once they discover all the delicious recipes and ideas, they can keep them

coming by signing up FREE at GoodEatingGoodLiving.com.
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3/10

4

can your

dinnertime be saved?

good eating

When Carl Benner, 44, was diagnosed with

type 2 diabetes two years ago, his children, CJ

and Anna, were 6 and 8not the easiest ages

at which to introduce new foods. Our food is

so limited. Its frustrating, says Carl. So KA

offered to give the Benners a dinnertime make-

over. he key: taking foods they already enjoy

and swapping in smarter choices.

The resulTs: Carl and the kids did not

even realize which foods were better-for-you

We show you how simple swaps in the

kitchen are the secret to better-or-you meals

and favorthe whole family will love!

A 50-minute work commute limits Debbies dinner-prep time. o help:

Make meatballs ahead. Prepare them, then refrigerate (for up to

3 to 4 days) until ready to reheat and enjoy in your recipe.

Create a quick salad bar. Set out better-for-you topping choices

(like chopped fresh veggies and KA 2% Milk Shredded Cheddar

Cheese), along with bagged salad greens and your favorite KA

Light Dressings. he kids will have fun making their own salad

creations, and everyone can easily customize.

time-savers to the rescue

substitutes. And Carls wife, Debbie, peacefully

sipped her glass of CYSAL LIGH Lemon

Iced ea as everyone enjoyed dinner.

Debbie: Ive been looking for a good home-

made meatball recipethese were delicious!

CJ: I love the meatballs. hese were good!

Carl:hey do have a nice avor. And I couldnt

even tell the dessert was made with sugar free

ingredientsI was amazed at the taste.

Anna: It tastes like strawberry ice cream!

the menu Family-Pleasing Meatballs

Salad Bar

JELL-O Strawberry Mousse Cups

Just click!All recipes are available at

GoodEatingGoodLiving.com.

Lots o amiliar products are surprisingly smart choices for eating better without sacricing avor.Check out Brands You Love atGoodEatingGoodLiving.com. 5

shop for better-for-you swapsLook for these at your grocery store.

Reduced fat avor:KA 2% Milk Cheese

Shredded, Singles, and Cubes; BEAKSONES

or KNUDSEN 2% Milkfat Low at CottageCheese; KA Light Dressings

Leaner meats:OSCA MAYE urkey

Bacon and Deli resh; BOCA Meatless

Burgers and Crumbles

Smart snacks:Sugar ree Gelatin, Pudding,

and MOUSSE EMPAIONS by JELL-O;

ISCUI Baked Whole Wheat Crackers;

PLANES NUrition Lightly Salted Mixed

Nuts; COOL WHIP Sugar ree Whipped

opping; NABISCO 100 Calorie Packs

Better beverages:CYSAL LIGH

and KOOL-AID Sugar ree Drink

Mixes; MAXWELL HOUSE Coffee
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4/10

Want more tips for better-for-you eating?Check out the Tip of the DayandRecipe of the Daybrought to you by Kraft Kitchens expert Tracy Sherva atGoodEatingGoodLiving.com. 7

what you need1 cups instant white rice, uncooked

1 cups hot water

1 Tbsp. TACO BELL HOME ORIGINALS

Taco Seasoning Mix4 small boneless skinless chicken

breast halves (1 lb.)

1 each green and red pepper, cut

into strips

cup TACO BELL HOME ORIGINALS

Thick N Chunky Salsa

cup KRAFT 2% Milk Mexican Style

Finely Shredded Taco Cheese

make itHEAT oven to 400F.

FOLD up sides of 4 large sheets of heavy-

duty foil to form 1-inch rim; spray with cooking

spray. Combine rice, water and taco seasoning;

spoon onto foil. Top with remaining ingredients.

BRING up foil sides. Double fold top and ends

to seal each packet, leaving room for heat

circulation inside. Place in 15x10x1-inch pan.

BAKE 30 to 35 min. or until chicken is done

(165F). Let stand 5 min. Cut slits in foil to

release steam before opening packets.

Garnish with 1 Tbsp. BREAKSTONES FREE

or KNUDSEN Fat Free Sour Cream, if desired.

the foil method for quick flavorTry making fajitas in foil for quick cleanup. You also can prep ahead and refrigerate until baking time.

foil-pack chicken fajita dinnerprep time: 10 min. | total time: 45 min. | makes 4 servings | carb choices: 2

NUTRITION(per serving/not including sour cream): 350 calories, 8g total fat, 3.5g saturated

fat, 80mg cholesterol, 510mg sodium, 37g carbohydrate, 2 g dietary ber, 3g sugars, 31g protein

Addgreat tasteand better-for-you ingredients

whilesubtracting time: These tips from

our Kraft Kitchens expert are what you need!

easyappetizersTRISCUIT crackers are the perfect start

for speedy snacks. My familys favorite:

TRISCUITS topped with salsa and KRAFT

2% Milk Shredded Cheese. (Microwave till

the cheese melts.)

make-your-own takeoutOur Slow-Cooker

Sweet & Sour Chicken

takes just 15 minutes

of prep time in the

morningfor adelicious Chinese

dinner thats ready when you are.

simplysandwichesTheres no reason sandwiches cant be

part of a satisfying dinner. Pair a Bruschetta-

Style Grilled Cheese Sandwich (ready in

11 minutes!) with a salad (keep reading).

anytime salad barChop fresh veggies like carrots and red onion

that you can toss with bagged salad greens.

Theyll keep for 3 to 4 days. Dont forget the

KRAFT Light Dressing!

Tracys best

time-savers

good eating

ready-to-go grainsCook up a big batch of brown rice or whole

grain pasta on the weekend and store it in the

fridge. During the week, just microwave to use

in delicious meals up to 3 to 4 days later.

breakast at dinnertimeTop scrambled eggs or egg substitute with

leftover steamed broccoli and KRAFT 2% Milk

Shredded Cheese.

a favorul freezerGot a KRAFT recipe everyone loves?

Double it, then freeze half and reheat it on

a busy night.

ast, fruity treatTry Fast & Fruity JELL-O

Clouds: Simply top a

JELL-O Strawberry

Flavor Sugar Free

Gelatin Snack with

some mandarin oranges

and COOL WHIP LITE Whipped Topping.

luscious in a rushEnjoy a single-serving cup of sugar free

JELL-O Mousse Temptations. TACO BELL and HOME ORIGINALS are trademarks owned and licensed by Taco Bell Corp.

6
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5/10

burritos el grande made overprep time: 10 min. | total time: 23 min. | makes 6 servings | carb choices: 3

NUTRITION (per serving): 290 calories, 9g total f at, 3.5g saturated fat, 80mg cholesterol,

680mg sodium, 16g carbohydrate, 3g dietary ber, 8g sugars, 35g protein

NUTRITION (per serving): 390 calories, 11g total fat, 3.5g saturated fat, 35mg

cholesterol, 720mg sodium, 48g carbohydrate, 6g dietary ber, 5g sugars, 23g protein

TACO BELL and HOME ORIGINALS are trademarks owned and licensed by Taco Bell Corp.

8

featured recipes

Get more tasty time-saversincluding Cheddar-Chicken & Rice Skillet and Creamy Chicken, Bacon & Tomato Pastaat GoodEatingGoodLiving.com. 9

quick & easy chicken cacciatoreprep time: 5 min. | total time: 20 min. | makes 4 servings | carb choices: 1

make it

COOKchicken in large nonstick skillet on medium-

high heat 2 min. on each side. Add vegetables; cover.

Cook 5 min.

STIR in spaghetti sauce. Simmer 5 min. on medium

heat or until chicken is done (165F).

TOPwith cheese.

serving suggestion

Serve with a salad of bagged lettuce and KRAFT

Light Balsamic or Raspberry Vinaigrette Dressing.

what you need

4 small boneless skinless

chicken breast halves

(1 lb.)

1 pkg. (16 oz.) frozen bell pepper

and onion strips, thawed,

drained

1 jar (14 oz.) spaghetti sauce1 cup KRAFT 2% Milk Shredded

Mozzarella Cheese

make it

BROWNmeat in large skillet. Stir in beans and

salsa; cook 3 min. or until heated through, stirring

occasionally. Remove from heat; stir in cheese.

SPOONmeat mixture down centers of tortillas; top

with remaining ingredients. Fold in opposite sides

of each tortilla, then roll up burrito-style.

what you need

lb. extra-lean ground beef

1 can (15.5 oz.) kidney beans,

rinsed

cup TACO BELL HOME

ORIGINALS Thick N

Chunky Salsa

cup KRAFT Mexican Style2% Milk Finely Shredded

Four Cheese

6 whole wheat tortillas (10

inch), warmed

cup BREAKSTONES Reduced

Fat or KNUDSEN Light

Sour Cream

1 cups tightly packed shredded

romaine lettuce

3 tomatoes, chopped

Only

4ingredients!
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6/10

chicken lo meinprep time: 25 min. | total time: 25 min. | makes 4 servings | carb choices: 4

make it

COOK spaghetti in large saucepan as directed on

package.

MEANWHILE, heat dressing in large nonstick skillet

on medium-high heat. Add chicken and garlic; stir-

fry 3 min. or until chicken is no longer pink. Add

vegetables, broth and peanut butter; stir-fry 3 to4 min. or until chicken is done.

DRAIN spaghetti; return to pan. Add chicken mixture

and soy sauce; mix lightly. Spoon onto platter; top

with cilantro and nuts.

NUTRITION(per serving): 480 calories, 11g total fat, 2g saturated fat, 65mg cholesterol,


10

featured recipes

Let restauranted-inspired recipes spice up your dinnertime! Try Chicken, Cheese & Spinach Manicotti and Taco Salad Made Over at GoodEatingGoodLiving.com. 11

what you need

lb. spaghetti, uncooked

cup KRAFT Asian Toasted

Sesame Dressing

1 lb. boneless skinless chicken

breasts, cut into strips

2 cloves garlic, minced

1 pkg. (16 oz.) frozen bellpepper and onion strips,

thawed, drained

cup fat-free reduced-sodium

chicken broth

1 Tbsp. peanut butter

cup lite soy sauce

2 Tbsp. chopped cilantro

2 Tbsp. chopped PLANTERS

COCKTAIL Peanuts

tri-color stuffed peppersprep time: 15 min. | total time: 55 min. | makes 6 servings | carb choices: 2

what you need

2 cups frozen BOCA Ground

Crumbles

1 pkg. (10 oz.) frozen corn

1 cups TACO BELL HOME

ORIGINALS Thick N

Chunky Salsa

1 cups cooked instant brown rice1 cup KRAFT 2% Milk Shredded

Colby & Monterey Jack

Cheeses, divided

1 each large red, yellow and green

pepper, cut lengthwise in

half, seeds removed

cup water

make it

HEAT oven to 400F.

COOK crumbles, corn and salsa in large nonstick

skillet on medium 5 min. or until heated through,

stirring frequently. Remove from heat. Stir in ri ce and

cup cheese; spoon into pepper halves.

PLACE in 13x9-inch baking dish. Pour water into

bottom of dish; cover.

BAKE 30 min.; sprinkle with remaining cheese. Bake,

uncovered, 10 min. or until cheese is melted.

NUTRITION (per serving): 250 calories, 5g total fa t, 2.5g saturated fat, 10mg

cholesterol, 760mg sodium, 39g carbohydrate, 6g dietary ber, 5g sugars, 18g protein

TACO BELL and HOME ORIGINALS are trademarks owned and licensed by Taco Bell Corp.
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7/10

spicy southwest bean & corn saladprep time: 15 min. | total time: 15 min. | makes 4 servings | carb choices: 2

make it

MIXdressing and hot pepper sauce.

TOSS greens with beans and vegetables in large

bowl.

ADD dressing mixture; toss to coat. Top with cheese.

serving suggestion

Try a wrapped salad: Simply spoon salad onto a

tortilla and roll up!

NUTRITION (per serving): 280 calories, 8g total f at, 2.5g saturated fat, 20mg cholesterol,


12

featured recipes

Discover all the delicious no-cook ideaslike Famous Sub Shop Club and Chicken Bow-Tie Pasta SaladatGoodEatingGoodLiving.com.13

what you need

cup KRAFT Light Ranch

Dressing

tsp. hot pepper sauce

1 pkg. (10 oz.) torn mixed salad

greens

1 can (15 oz.) black beans, rinsed

1 pkg. (10 oz.) frozen corn,

thawed, drained

cup red pepper strips

cup nely chopped red onions

cup KRAFT 2% Milk Shredded

Cheddar Cheese

italian stallion subprep time: 10 min. | total time: 10 min. | makes 2 servings | carb choices: 2

what you need

1 thin baguette (10 inch),

partially split

1 Tbsp. MIRACLE WHIP Light

Dressing

3 slices OSCAR MAYER Deli Fresh

Shaved Smoked Ham

3 slices OSCAR MAYER Deli Fresh

Shaved Smoked

Turkey Breast

1 KRAFT 2% Milk Reduced

Fat Swiss Cheese Slice

1 cup shredded lettuce

3 thin tomato slices

1 thin red onion slice,

separated into rings

2 tsp. KRAFT Light House

Italian Dressing

make it

SPREAD bottom half of bread with MIRACLE WHIP.

FILL with all remaining ingredients except Italian

dressing.

DRIZZLE with Italian dressing. Cut in half.

serving suggestion

To mix up a sugar free beverage wherever youre

headed, grab a bottle of water and a packet of

CRYSTAL LIGHT On the Go.

NUTRITION(per serving): 230 calories, 5g total f at, 1.5g saturated fat, 20mg cholesterol,


take iton the

run
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8/10

bruschetta-style grilled cheese sandwichprep time: 5 min. | total time: 1 min. | makes 1 serving | carb choices: 2

what you need

2 slices multi-grain bread

2 KRAFT 2% Milk Singles

1 large tomato slice

1 Tbsp. sliced fresh basil

1 tsp. KRAFT Light Balsamic

Vinaigrette Dressing

make it

TOP 1 bread slice with 2% Milk Singles, tomato

and basil. Drizzle with dressing; cover with remaining

bread slice.

COOKin nonstick skillet sprayed with cooking spray

on medium heat 3 min. on each side or until golden

brown on both sides.

serving suggestion

Serve with a mixed green salad tossed with your

favorite KRAFT dressing.

NUTRITION(per serving): 240 calories, 7g total fat, 3.5g saturated fat, 20mg cholesterol,


14

featured recipes

Have a special nutrition goal?You can sort recipes by categories like Low Fat, Low Calorie, or Low Sodium atGoodEatingGoodLiving.com. 15

orange-chicken rice bowlprep time: 10 min. | total time: 30 min. | makes 4 servings | carb choices: 3

what you need

1 lb. boneless skinless chicken

breasts, cut into strips

cup KRAFT Asian Toasted

Sesame Dressing

cup orange juice

3 cups frozen stir-fry vegetables

3 cups hot cooked long-grainwhite rice

cup chopped PLANTERS

COCKTAIL Peanuts

make it

HEAT large nonstick skillet on medium-high heat.

Add chicken; stir-fry 5 to 7 min. or until done

STIR in dressing and juice. Bring to a boil. Add

vegetables; cook 5 to 7 min. or until heated through,

stirring occasionally.

SERVE over rice; top with nuts.

NUTRITION (per serving): 410 calories, 11g total fat, 2g saturated fat, 65mg c holesterol,


Asian avormadeeasy
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9/10

what you need

lb. extra-lean ground beef

3 cloves garlic, minced

1 tsp. dried oregano leaves

1 jar (26 oz.) spaghetti sauce

1 large tomato, chopped

1 egg

1 contr. (16 oz.) BREAKSTONES orKNUDSEN 2% Milkfat Low

Fat Cottage Cheese

cup KRAFT Grated

Parmesan Cheese

9 lasagna noodles, cooked

1 pkg. (7 oz.) KRAFT 2% Milk

Shredded Mozzarella

Cheese, divided

make it

HEAT oven to 375F.

BROWNmeat with garlic and oregano in large

saucepan. Stir in spaghetti sauce; simmer 5 min.,

stirring occasionally. Remove from heat; stir in

tomatoes. Mix egg, cottage cheese and Parmesan.

SPREAD cup meat sauce onto bottom of 13x9-

inch baking dish; top with layers of 3 noodles, half the

cottage cheese mixture, cup mozzarella and 1 cup

sauce. Repeat layers. Top with remaining noodles and

sauce; cover.

BAKE 30 min. or until heated through. Top with

remaining mozzarella. Bake, uncovered, 5 min. or until

melted. Let stand 5 min. before serving.

NUTRITION(per serving): 320 calories, 10g total fat, 4.5g saturated fat, 65mg cholesterol,


chocolate-berry blissprep time: 10 min. | total time: 1 hr. 10 min. | makes 6 servings | carb choices: 1

what you need

1 pkg. (1.4 oz.) JELL-O Chocolate

Fat Free Sugar Free

Instant Pudding

2 cups cold fat-free milk

cup thawed COOL WHIP Sugar

Free Whipped Topping

1 cup sliced fresh strawberries

make it

BEAT pudding mix and milk in medium bowl with

whisk 2 min. Stir in COOL WHIP.

SPOON half into 6 dessert glasses; top with layers

of berries and remaining pudding mixture.

REFRIGERATE1 hour.

serving suggestion

Offer a cup of hot MAXWELL HOUSE Coffee or

Cinnamon Latte to the adults.

NUTRITION (per serving): 70 calories, 1g total f at, 1g saturated fat, 0mg c holesterol,


16

featured recipes

You can enjoy more time-intensive recipeseven on weeknights. Its simple with make-ahead tipsincluding for this lasagna and Layered Fiesta CasseroleatGoodEatingGoodLiving.com. 17

better-than-ever cheesy meat lasagnaprep time: 30 min. | total time: 1 hr. 5 min. | makes 9 servings | carb choices: 2

perfectmake-ahead
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10/10

new family

traditions

Want more inspiration rom people living well withdiabetes?See the stories (and share your own!) at

GoodEatingGoodLiving.com.

FRIDAY NIGHT, BOISE, ID. The Knapps are

in the kitchen to kick off dinner. The refrigera-

tor is always stocked with veggies and bags

of reduced-fat shredded cheese for the pizzas

that Jill, her husband, Ron, and their childrenNathan, 13; Madison, 10; and Bryson, 6love

making together every Friday night. Its one of

the healthy traditions the familys shared since

Jill was diagnosed with type 2 diabetes in 2005.

In fact, smart food choices and regular activity

have helped control Jills blood glucoseand

helped her lose 100 pounds.

more dinners the whole amily loves

Jill: Baked salmonI make a sauce with

fat-free mayo, chili powder, garlic, and cumin.

We also have Taco Tuesdayswith ground

turkey and lots of vegetables.

sharing amily un and ftnessJill: Nathan saved up money from mowing

lawns to buy me a Wii Fit. He wanted me to

have a great way to exercise when its too cold

and icy to walk outdoors. Now the whole family

plays Wii exercise games about once a week!

Nathan: I know how important it is for my mom

to stay healthy. Our favorite games are hula

hoop, marching band, karate, and kung fu.

Jill: And on Sundays we usually take a long

walk around our neighborhood after church.

Teaming up or

better eatingand ftness can

bring benefts

(andun!) or

the whole amily.
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