Diabetes Forecast

By the Plate | TAKE-OUT DINNER | By Robyn Webb, MS, LN

1 Small Apple 55 calories, 14. 5 g carbohydrate Exchanges: Fruit 1

Moo Goo Gai Pan
9. 25 oz. (about 1 cup)
chicken and vegetables
take-out entrée.
TIP: Order “no added
sauce or salt” to help
manage carb grams
and sodium.

Brown Rice
a cup cooked
brown rice
100 calories,
20 g carbohydrate
Exchanges: Starch 1

Chinese
Flavors

MEAL DEAL
Calories 440
Carbohydrate 54 g

ASIAN CUCUMBER SALAD

5 servings | Serving size: 1 cup | Preparation time: 20 minutes

1 English cucumber

2 medium carrots, peeled and shredded

1 small red bell pepper, cored,

seeded, and diced a small red onion, very thinly sliced 2 Tbsp. fresh minced cilantro

1. Peel the cucumber lengthwise in a striped pattern (peel a strip of cucumber, leave a strip unpeeled, and repeat this pattern around the cucumber). Cut the cucumber in half crosswise, and then cut each piece in half lengthwise and thinly slice. 2. In a large serving bowl, combine the cucumber slices with the carrots, red bell pepper, red onion, and cilantro. 3. In a small bowl, whisk together the vinaigrette ingredients. Pour the dressing over the vegetables and mix well. Cover and refrigerate for up to 1 hour before serving.

VINAIGRETTE b cup rice vinegar

1 tsp. toasted sesame oil

1 tsp. lite soy sauce

1 tsp. honey Pinch crushed red pepper flakes

SALAD NUTRITION FACTS: Calories 50 (Calories from Fat 10), Total Fat 1 g (Saturated Fat 0.2 g, Trans Fat 0 g), Cholesterol 0 mg, Sodium 60 mg, Potassium 270 mg, Total Carbohydrate 10 g (Dietary Fiber 2 g, Sugars 6 g), Protein 1 g, Phosphorus 40 mg Exchanges: Vegetable 2

MEAL NUTRITION FACTS: Calories 440 (Calories from Fat 90), Total Fat 10 g (Saturated Fat 2. 5 g, Trans Fat 0 g), Cholesterol 90 mg, Sodium 220 mg, Potassium 1,180 mg, Total Carbohydrate 54 g (Dietary Fiber 9 g, Sugars 20 g), Protein 36 g, Phosphorus 400 mg. Exchanges: Starch 1, Fruit 1, Vegetable 4, Lean Meat 4