special edition

Spaghetti with Zesty Bolognese

delicious food ideas

easy-portion snacks,

recipe makeover tips, carb truths

top-rated recipes

flavorful pasta,

“unfried” chicken, berry cheesecake

real-life motivation

easy fitness moves, your

questions answered,

doctor visit guide

GoodEatingGoodLiving.com

you can live

deliciously

what’s inside good eating

4 this is eating well with diabetes

6 12 snacks under 200 calories

8 make over your favorites

with diabetes! \Want to enjoy real-life food solutions that taste great?

You’ve come to the right place. Good Eating, Good Living—

brought to you by KRAFT Foods—is a free program for people

who care about diabetes. As a member, you receive:

• Delicious, easy-to-prepare recipes

• Money-saving coupons on brands you know and trust

• Tips for eating well and being active

• A monthly e-newsletter

• Online recipe videos and more

And now we’re bringing you this

booklet filled with delicious ideas

and inspiration. It’s just a taste of

what you get each month through

GoodEatingGoodLiving.com.

Dig in, and enjoy!

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on the move

10 it’s time to redefine exercise

good living

12 your questions answered

13 guide to a great healthcare visit

featured recipes

14 grab-and-go breakfast sandwich

15 baked apple pancake

16 cheesy spinach and artichoke dip

17 cheesy BBQ chicken triscuits

18 famous sub shop club

19 chicken salad panini

20 bacon spinach salad

21 parmesan, chicken & broccoli pasta

22 simple southern-style “unfried” chicken

23 beef and vegetable stir-fry

24 spaghetti with zesty bolognese

25 pan-fried fish with creamy lemon sauce

26 triple-berry cheesecake squares

27 low-fat chocolate-banana parfaits

brands you love

28 smart choices made easy

my diabetes

32 what I’ve learned about living well

good eating

Want more tips on eating well? We bring you new (delicious!) ideas in a FREE e-newsletter each month. Look for it in your inbox! Not receiving it? Sign up at GoodEatingGoodLiving.com

Think you need to give up the

foods you love to keep your

blood glucose on track?

We’ve got delicious news for

you!

this is eating well with diabetes

You don’t have to choose between nutrition and

flavor. Instead, imagine you’re on a quest to find

foods you love—that also happen to fit into your

smart-eating goals. Where to start?

call a truce with bread and pasta.

With type 2 diabetes, you don’t want to cut out

carbs completely—grains, fruits, and veggies

offer many nutrients! Just balance these foods

throughout the day. Work with your health-care

provider to find the right amount of carbs for

you. Our recipes include nutritional information

to make tracking carbs easy.

drop the “diet” mind-set.

While it’s true that people with diabetes need

to balance carbs, many of the nutritional goals

for people with diabetes are the same as for

anyone who wants to be healthy. Your aim is

a diet that’s:

• low in saturated and trans fats

• moderate in added sugars and sodium

• focused on a balanced diet, with whole grains,

fruits, vegetables, and low-fat or fat-free dairy.

Protein sources should be lean or contain

“good” fats (think fish, beans, nuts, and lean

meats); keep portions in check. (The at-a-glance

portion guide at GoodEatingGoodLiving.com

can help!) So share our recipes with friends and

family—they’re good eating for everyone!

go ahead … have a little dessert.

Sugar is just one type of carb. It’s total carb

count—not just sugars—that will have the most

impact on your blood glucose levels. It’s okay to

eat a small dish of ice cream on occasion—just

count it as part of your total carb allowance.

The trick is to make sure sugar-containing

sweet treats don’t regularly take up carbs

(and calories) that should be reserved for more

nutritious foods.

make simple changes that add up.

Most people don’t need to completely overhaul

what they’re used to eating. Small changes can

have big nutritional benefits. A few to try:

• Look for light or fat-free salad dressing,

mayonnaise, and sour cream.

• Enjoy CRYSTAL LIGHT Drink Mix or KOOL-

AID Sugar Free Low Calorie Soft Drink Mix

instead of your usual sweetened tea, lemonade,

or punch. On-the-go versions help you take your

refreshment to work, restaurants, and more—

just stir a packet into ice water or a water bottle.

• Try eating an All American Flame Grilled

BOCA Burger on occasion instead of the

usual ground beef burger patty.

Check out all the

products featured

on pages 28 to 31.

good eating

Want more better-for-you snacking options? You’ll find flavorful choices—both sit-down-and-savor and on-the-go—with our featured products and snack recipes at GoodEatingGoodLiving.com

12 snacks under 200 calories Snacking is smart! It can help you get needed nutrients and spread out carbs and calories. Get a taste of these delicious ideas.

KRAFT 2% Milk

Mozzarella

Cheese Stick

Calories: 70

Carb choices: 0

6

TRISCUIT Crackers

Calories: 120

Carb choices: 1

RITZ Snack Mix

100 Calorie Pack

Calories: 100

Carb choices: 1

3 Tbsp. (about 35)

PLANTERS Cocktail

Peanuts, Lightly Salted

Calories: 170

Carb choices: 0

BREAKSTONE’S

2% Milkfat Lowfat

Cottage Cheese

(snack-size container)

Calories: 90

Carb choices: ½

medium kiwi

Calories: 45

Carb choices: 1

KRAFT 2% Milk

Singles, with

1 medium apple,

sliced

Calories: 130

Carb choices: 1½

JELL-O Sugar Free

Gelatin Strawberry Acai

Calories: 10

Carb choices: 0

Mousse Temptations

by JELL-O Sugar Free

Snacks

Calories: 60

Carb choices: ½

2

SNACKWELL’S

Sugar Free

Shortbread Cookies,

with 1 mug of MAxWELL

HOUSE Coffee Calories:

130

Carb choices: 1½

Strawberry-Yogurt

Smoothie featuring

CRYSTAL LIGHT

Drink Mix (recipe at

GoodEatingGoodLiving.com)

Calories: 100

Carb choices: 1

Quick Quesadilla

featuring KRAFT 2%

Milk Singles (recipe at

GoodEatingGoodLiving.com)

Calories: 150

Carb choices: 1

good eating

Want more tips for better-for-you eating (and living)? Don’t forget to check our Tip of the Day and Recipe of the Day on the home page of GoodEatingGoodLiving.com

Have a taste you’d like to make

better for you? Take these expert

Kraft Kitchen tips into your kitchen.

make over your

favorites

smart scrambled eggs Try egg whites or ¼ cup egg substitute

per whole egg.

super sandwiches Use whole-grain bread and KRAFT Light

Ranch Dressing or KRAFT Mayo with

Olive Oil Reduced Fat Mayonnaise in

place of full-fat mayo.

coffeehouse latte Stir a little COOL WHIP Sugar Free

Whipped Topping into a mug of hot

brewed MAXWELL HOUSE Coffee.

cheesy favorites Use KRAFT 2% Milk Shredded Cheese

or KRAFT 2% Milk Singles.

makeover: how we did it We took a favorite burger and made it over by using extra-lean ground beef, MIRACLE WHIP

Light Dressing, and KRAFT 2% Milk Singles instead of the regular products. These small changes

save you 60 calories, 10 grams of fat, and 4 grams of saturated fat per serving.

made-over cheeseburgers prep time: 10 min. | total time: 21 min. | makes 4 servings | carb choices: 1½

flavorful fruit yogurt Try plain fat-free or Greek yogurt with

fresh berries.

perfect pasta Use whole-grain or multigrain versions.

crunch you’ll love Salad bar veggies or TRISCUIT

great potatoes Try sweet potatoes in place of white

potatoes.

better-for-you burgers/

meatloaf/meatballs Use extra-lean ground beef, also

called ground sirloin (95% lean).

frozen treat Insert a wooden stick through the top of a

what you need

1 lb. extra-lean ground beef

¼ cup MIRACLE WHIP Light

Dressing, divided

4 KRAFT 2% Milk Singles

4 whole-wheat hamburger

buns, toasted

4 lettuce leaves

1 tomato, cut into 4 slices

make it

MIX meat and 2 Tbsp. dressing; shape into 4

(½-inch-thick) patties.

COOK on nonstick skillet sprayed with cooking spray

on medium heat 5 min. on each side or until

done (160°F). Top with 2% Milk Singles; cook 1 min.

or until melted.

SERVE, topped with remaining dressing, on buns with

lettuce and tomatoes.

crackers make a great substitute for

chips served with dip.

JELL-O Sugar Free Mousse Temptation.

Freeze and enjoy! NUTRITION (per serving): 360 calories, 13g total fat, 5g saturated fat, 90mg

cholesterol, 720mg sodium, 24g carbohydrate, 2g dietary fiber, 3g sugars, 34g protein

Want more fitness inspiration? We go beyond food to bring you easy ways to get moving. Check out our Calorie Burn Calculator and fitness articles at GoodEatingGoodLiving.com 11 10

on the move

Spending time in a gym isn’t the only way to give your

body a boost! Every move you make, every day, adds up.

it’s time to redefine exercise How will you choose to move today? Here are

five easy ways to think about exercise.

put one foot in front of the other.

Walking is low-impact and easy to do—on your

lunch break, after dinner, on vacation. Try to

take more steps tomorrow than you did today,

or walk for more minutes.

have fun with friends and family.

Walking a dog, biking with your spouse, and

playing tennis with a pal are great cardio moves.

give stress the boot.

All kinds of exercise can ease tension, but some

have de-stressing at their core, including Pilates,

yoga, and tai chi. You can also try an activity that

makes you focus on the here-and-now (and not

on your to-do list), such as dancing.

shape up your home.

Regular chores—from sprucing up the house to

weeding the garden—burn calories, too. So do

home-improvement projects like painting.

take care of the Earth.

Walk to the drugstore instead of driving. Use

old-fashioned pruners instead of an electric

hedge trimmer to shape your shrubs. These

kind of activities are good for the planet—and

your body, too.

Whatever you choose to do, toast your efforts

with your favorite flavor of CRYSTAL LIGHT

Pure Fitness On the Go Drink Mix—a naturally

sweetened, low-calorie fitness drink with

electrolytes to aid hydration.* Then take a

moment to celebrate how good you feel!

*When you consume one packet during light physical activity.

Ways to sneak

in a little

activity are all

around you!

fit benefits

Regular, sustained

exercise can reduce

blood glucose, burn

fat, and support

heart health. Just

check with your

doctor before

getting started.

And keep tabs on

your blood glucose

levels before,

during, and after

exercise.

• Anything new since last visit

(symptoms or problems)

A1C level:

Weight:

Blood pressure:

Condition of feet:

BUN/Creatinine:

besides my doctor, who can help? • What’s going well

Check with your doctor and insurance provider any illnesses or stress. Talk to your doctor or a • What I’m struggling with

about getting help with meal planning from a CDE about what targets are right for you. • Areas I’m focusing on (eating better,

registered dietitian or medication assistance from exercising, or losing weight)

a registered pharmacist. Podiatrists, optometrists, can stress affect my diabetes? • My questions Total cholesterol:

and exercise physiologists can also help you live When facing stress, our schedules get juggled. LDL/HDL:

well with diabetes. Look for professionals with a We don’t get enough sleep. We forget to Triglycerides:

good living

your

guide to a gr

Date of visit:

visit

questions answered

eat healthcare

get the full picture of your health Use this guide before, during, and after your visit to the doctor or another healthcare professional.

It’s an easy way to get organized, get the conversation going, and even follow up.

getting ready for my visit

Want to Cure

Diabetes? Click

Here

Good Eating, Good Living has

tons of great recipes and

fitness ideas to try. But what

else can we help you with?

Simple ways to live better

with diabetes.

Things to bring to my visit:

• My blood glucose meter

• All medications and supplements I’m

taking (including any purchased at

the drugstore or health-food store)

• My food journal

• My blood glucose log

during the visit Important things to talk about:

Questions (For example, “Are my medications

working for me?” or “Why are my levels higher in

the morning?”)

...............................................................................

...............................................................................

...............................................................................

...............................................................................

...............................................................................

*Taking note of my health today:

today’s level

recommended

level for next visit

certified diabetes educator (CDE) credential.

do I need to log my levels every

day? Logging gives you indications

about why your numbers are low or

high. It also helps ease anxiety over a poor reading. Instead of feeling bad, applaud

yourself for learning how to improve. Include the date and time, blood-check

exercise. Maybe we drink or eat a bit more. All

of these factors can affect blood glucose levels.

Even if you’re able to keep your lifestyle

chugging along smoothly, stress can still disrupt

your body’s engine in ways you might not realize.

In fact, research shows that stress causes blood

glucose levels to jump significantly. To find calm,

go for a walk, listen

next steps Before my next visit, I’m going to do my best to:

.........................................................................

.........................................................................

.....

.........................................................................

.........................................................................

.....

*

N

o

t

e

:

N

o

t

e

v

e

r

y

r

e

s

u

l

t

w

i

l

l

b

e

a

v

a

i

l

a

b

l

e

at your visit (e.g. cholesterol). Write down your

results

GoodEatingGoodLiving.com 13

results, diet, activity, and medication. Also note to music, or call a friend to talk. once they are received. Next appointment scheduled for:

12

featured recipes

14 Want more ways to wake up your breakfast? You can find delicious ideas—from brunch bakes for entertaining to quick-prep smoothies—at GoodEatingGoodLiving.com 15

what you need

¼ cup cholesterol-free egg

make it

Cook egg product in skillet sprayed with cooking

what you need

2 Tbsp. margarine, divided

make it

product spray on medium heat 3 min. or until set, stirring 3 Granny Smith apples 1 English muffin, split, occasionally. (1 lb), thinly sliced toasted ½ cup KRAFT 2% Milk 1 KRAFT 2% Milk Sharp FILL muffin halves with egg, Singles and bacon. Shredded Cheddar Cheddar Singles Cheese 1 slice OSCAR MAYER 1 oz. PHILADELPHIA Turkey Bacon, cooked, Neufchâtel Cheese, cut crosswise in half softened

½ cup fat-free milk

½ cup flour

¾ cup cholesterol-free egg

product

¼ cup SPLENDA® No Calorie

Sweetener, Granulated,

divided

1⁄8 tsp. salt

½ tsp. ground cinnamon

grab-and-go breakfast sandwich

To Cure Diabetes Click Here prep time: 5 min. | total time: 10 min. | makes 1 serving | carb choices: 2

NUTRITION (per serving): 270 calories, 8g total fat, 3g saturated fat, 20mg cholesterol,

850mg sodium, 29g carbohydrate, 2g dietary fiber, 2g sugars, 18g protein

baked apple pancake prep time: 15 min. | total time: 35 min. | makes 6 servings | carb choices: 1

HEAT oven to 475˚F.

MELT 1 Tbsp. margarine in large

ovenproof skillet on medium heat. Add

apples; cook 5 min. or until crisp-

tender, stirring frequently. Top with

cheddar.

WHIsk Neufchâtel and milk in

medium bowl until blended. Stir in

flour, egg product, 1 Tbsp. SPLENDA®

Granulated Sweetener and salt; pour

over apples. Sprinkle with combined

remaining SPLENDA® Granulated

Sweetener and cinnamon; dot with

remaining margarine.

BAkE 12 to 15 min. or until puffed

and golden brown.

NUTRITION (per serving): 180 calories, 8g total fat, 2.5g saturated fat, 10mg

chol-esterol, 260mg sodium, 20g carbohydrate, 2g dietary fiber, 10g sugars, 8g protein

SPLENDA® is a trademark of McNeil Nutritionals, LLC.

featured recipes

16 Want more tasty (yet smart) appetizer options—from dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17

cheesy spinach and artichoke dip

To Cure Diabetes Naturally

Click Here prep time: 10 min. | total time: 30 min. | makes 22 servings | carb choices: 0

cheesy BBQ chicken triscuits prep time: 10 min. | total time: 15 min. | makes 8 servings | carb choices: ½

what you need make it what you need make it

1 can (14 oz.) artichoke HEAT oven to 350°F. 2 oz. (¼ of 8-oz. pkg) KRAFT HEAT oven to 350ºF.

hearts, drained, finely 2% Milk Cheddar Cheese chopped MIX ingredients; spoon into 9-inch quiche dish 1 cooked small boneless CUT cheese into 8 slices; cut each slice crosswise

1 pkg (10 oz.) frozen or pie plate. skinless chicken breast half in half. Combine chicken and sauce.

chopped spinach, thawed, (¼ lb), cut into 16 thin slices well drained BAkE 20 min. or until heated through. ¼ cup BULL’S-EYE Original PLACE crackers in single layer on baking sheet.

¾ cup KRAFT Grated Parmesan Barbecue Sauce Top with chicken and cheese.

Cheese sERVE with TRISCUIT Reduced Fat Crackers 16 TRISCUIT Crackers

¾ cup

KRAFT Light Mayo

Reduced Fat Mayonnaise

and assorted cut-up fresh vegetables. 1 green onion, sliced BAkE 4 to 5 min. or until cheese is melted.

Top with onions.

½ cup KRAFT 2% Milk Shredded

Mozzarella Cheese ½ tsp. garlic powder

featured recipes

16 Want more tasty (yet smart) appetizer options—from dips to deviled eggs? Before guests visit, go to GoodEatingGoodLiving.com 17

NUTRITION (per serving): 60 calories, 4.5g total fat, 1.5g saturated fat, 10mg cholesterol,

190mg sodium, 3g carbohydrate, 1g dietary fiber, 0g sugars, 3g protein

NUTRITION (per serving): 100 calories, 3.5g total fat, 1.5g saturated fat, 15mg

cholesterol, 210mg sodium, 10g carbohydrate, 1g dietary fiber, 3g sugars, 7g protein

featured recipes

18 Want more ways to make your midday taste great? From salads to sandwiches, we love lunch at GoodEatingGoodLiving.com 19

what you need make it what you need

make it 1 Tbsp. KRAFT Light Mayo Reduced

Fat Mayonnaise

2 hot dog buns

sPREAD mayo onto cut sides of buns.

FILL with remaining ingredients.

2 ½ cups chopped cooked

chicken breast

¼ cup KRAFT Light Mayo Reduced

MIX chicken, mayo, bacon, onions and dressing;

spread onto 4 bread slices. Top with tomatoes,

cheese and remaining bread.

4 slices each OSCAR MAYER

Fat Mayonnaise

2 Tbsp. OSCAR MAYER Real Cook in preheated grill pan or skillet sprayed Deli Fresh Shaved:

Honey Ham Bacon Bits with cooking spray on medium heat 3 min. on each

Oven Roasted Turkey Breast 1 green onion, thinly sliced side or until golden brown on both sides.

Slow Roasted Roast Beef 2 T bsp. KRAFT Light Ranch Dressing 1 small tomato, cut crosswise 8 slices multigrain bread

in half, then sliced 1 tomato, cut into 8 thin slices

1 cup shredded lettuce 4 KRAFT Deli Fresh 2%

Milk Sharp Cheddar

Cheese Slices

famous sub shop club

To Cure Diabetes Click Here prep time: 5 min. | total time: 5 min. | makes 2 servings | carb choices: 1½

NUTRITION (per serving): 210 calories, 6g total fat, 1.5g saturated fat, 25mg

cholesterol, 800mg sodium, 26g carbohydrate, 2g dietary fiber, 6g sugars, 14g protein

chicken salad panini prep time: 10 min. | total time: 16 min. | makes 4 sandwiches | carb choices: 2

NUTRITION (per serving): 420 calories, 16g total fat, 5g saturated fat, 100mg

cholesterol, 800mg sodium, 28g carbohydrate, 3g dietary fiber, 4g sugars, 40g protein

featured recipes

20 Want more ways to enjoy veggies? We’ve got lots of green (and red and yellow…) tastes at GoodEatingGoodLiving.com 21

bacon spinach salad

To Cure Diabetes Click Here prep time: 15 min. | total time: 15 min. | makes 6 servings | carb choices: 1

parmesan, chicken & broccoli pasta prep time: 15 min. | total time: 25 min. | makes 2 servings | carb choices: 3

what you need make it what you need make it

5 cups

1 cup

torn spinach leaves

sliced fresh mushrooms

Toss all ingredients except dressing in large bowl. 4 oz.

(¼ of 16-oz. pkg) whole

wheat spaghetti, uncooked

Cook spaghetti as directed on package.

½ cup thin red onion wedges ADD dressing; mix lightly. ¼ cup KRAFT Light Zesty Italian MEANWHILE, heat dressing and garlic in large

4 slices OSCAR MAYER

Dressing nonstick skillet on medium heat. Add chicken and

Turkey Bacon,crisply sERVE immediately. 2 cloves garlic, minced broccoli; cook and stir 5 to 7 min. or until chicken

cooked, drained and ½ lb boneless skinless chicken is cooked through. Stir in tomatoes and ¼ cup

crumbled

breasts, cut into strips mozzarella cheese; cook 1 to 2 min. or until

2 hard-cooked eggs, chopped 2 cups broccoli florets heated through, stirring occasionally.

½ cup KRAFT Light CATALINA ½ cup chopped tomatoes

Dressing ½ cup KRAFT 2% Milk Shredded DRAIN spaghetti; place on serving plate.

Mozzarella Cheese, divided Top with chicken mixture, remaining mozzarella

4 tsp. KRAFT Grated Parmesan cheese and Parmesan cheese.

Cheese

NUTRITION (per serving): 100 calories, 4g total fat, 1g saturated fat, 80mg cholesterol, 440mg sodium, 11g carbohydrate, 1g dietary fiber, 7g sugars, 5g protein

featured recipes

20 Want more ways to enjoy veggies? We’ve got lots of green (and red and yellow…) tastes at GoodEatingGoodLiving.com 21

NUTRITION (per serving): 480 calories, 11g total fat, 4.5g saturated fat,

85mg cholesterol, 840mg sodium, 52g carbohydrate, 10g dietary fiber, 7g

sugars, 45g protein

featured recipes

22 Want more family favorites made better for you? Try our made-over recipes and submit your own recipe for makeover consideration at GoodEatingGoodLiving.com 23

simple southern-style “unfried” chicken

To Cure Diabetes Click Here prep time: 15 min. | total time: 1 hr 30 min. | makes 6 servings | carb choices: 1

beef and vegetable stir-fry prep time: 10 min. | total time: 25 min. | makes 4 servings | carb choices: 3

what you need

1 broiler-fryer chicken (3 ¼ lb),

cut up

½ cup KRAFT Light Ranch Dressing

1 pkt SHAKE ‘N BAKE

Extra Crispy Seasoned

Coating Mix

make it

REMoVE skin from all chicken pieces except wings.

Place chicken in large resealable plastic bag. Add

dressing. Seal bag; turn to evenly coat chicken with

dressing. Refrigerate 30 min. to marinate.

HEAT oven to 400°F. Place coating mix in pie plate

or shallow dish. Dip chicken in coating mix, turning

each piece over to evenly coat both sides. Place

in single layer on baking sheet. Sprinkle with any

remaining coating mix. Discard bag and marinade.

BAkE 40 to 45 min. or until chicken is cooked

through (165°F).

what you need

2 cups instant brown rice, uncooked

¼ cup lite soy sauce

2 Tbsp. KRAFT Light CATALINA

Dressing

¾ tsp. ground ginger

1 lb. beef flank steak, cut into

thin strips

2 tsp. cornstarch

1 pkg. (16 oz.) frozen stir-fry

vegetables, thawed and

drained

¼ cup PLANTERS Dry Roasted

Peanuts

make it

Cook rice as directed on package. Meanwhile,

mix soy sauce, dressing and ginger until well

blended; set aside. Toss meat with cornstarch.

sPRAY large nonstick skillet with cooking spray;

heat on medium-high heat. Add meat mixture;

cook and stir 3 min. or until meat is cooked through.

Add vegetables and soy sauce mixture; cook and

stir 3 min. or until sauce is thickened and vegetables

are heated through.

sPooN over rice; top with peanuts.

featured recipes

22 Want more family favorites made better for you? Try our made-over recipes and submit your own recipe for makeover consideration at GoodEatingGoodLiving.com 23

NUTRITION (per serving): 250 calories, 11g total fat, 2.5g saturated fat, 75mg cholesterol,

650mg sodium, 13g carbohydrate, 0g dietary fiber, 2g sugars, 24g protein

NUTRITION (per serving): 440 calories, 13g total fat, 3.5g saturated fat, 45mg

cholesterol, 740mg sodium, 48g carbohydrate, 5g dietary fiber, 6g sugars, 31g protein

featured recipes

24 Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, we’ve got it at GoodEatingGoodLiving.com 25

spaghetti with zesty bolognese

To Cure Diabetes Click Here prep time: 10 min. | total time: 45 min. | makes 6 servings | carb choices: 3 ½

pan-fried fish with creamy lemon sauce prep time: 5 min. | total time: 19 min. | makes 2 servings | carb choices: ½

what you need make it what you need make it

1 small onion, chopped Cook and stir onions in dressing in large skillet on 2 tilapia fillets (½ lb.) CoAT fish with flour.

¼ cup KRAFT Light Zesty Italian medium heat until crisp-tender. Add meat; cook on 1 Tbsp. flour

Dressing

1 lb. extra-lean ground beef

1 can (15 oz.) tomato sauce

1 can (14 oz.) diced tomatoes,

undrained

medium-high heat until browned, stirring frequently.

Stir in tomato sauce and tomatoes. Bring to boil;

simmer on medium-low 15 min., stirring occasionally.

MEANWHILE, cook spaghetti as directed on

2 Tbsp. KRAFT Light House Italian

Dressing

¼ cup fat-free reduced-sodium

chicken broth

1 Tbsp. lemon juice

HEAT dressing in medium skillet on medium

heat. Add fish; cook 4 to 5 min. on each side or

until fish flakes easily with fork. Remove from

skillet; cover to keep warm.

¾ lb.

2 Tbsp.

spaghetti, uncooked

PHILADELPHIA ¹⁄³ Less Fat

package. 1 oz.

PHILADELPHIA Fat Free

Cream Cheese, cubed

ADD broth and lemon juice to skillet; cook 3 min.

or until reduced by half, stirring frequently with whisk.

than Cream Cheese REMoVE sauce from heat. Add reduced-fat cream 1 Tbsp. chopped fresh parsley Add cream cheese; cook 1 min. or until melted,

¼ cup KRAFT Grated Parmesan cheese; stir until melted. Drain spaghetti; place in large stirring constantly. Pour over fish. Sprinkle with parsley.

Cheese bowl. Top with sauce and Parmesan.

featured recipes

24 Looking for variety? Whether you need a dish to share with company or a fast weeknight dinner, we’ve got it at GoodEatingGoodLiving.com 25

NUTRITION (per serving): 390 calories, 8g total fat, 3.5g saturated fat, 55mg cholesterol,

780mg sodium, 53g carbohydrate, 4g dietary fiber, 9g sugars, 26g protein

NUTRITION (per serving): 170 calories, 4g total fat, 1g saturated fat, 50mg

cholesterol, 340mg sodium, 6g carbohydrate, 0g dietary fiber, 2g sugars, 27g protein

featured recipes

26 Want more yummy dessert dishes? We’ve got everything from parfaits to pies (that fit into your meal plan) at GoodEatingGoodLiving.com 27

36 Reduced Fat NILLA Wafers, MIX crumbs and margarine; 1 pkg (1.4 oz.) JELL-O BEAT pudding mix and milk with whisk 2 min.

finely crushed (about 1¼ press into bottom of 9-inch Chocolate Fat Free

cups) square pan. Sugar Free Instant Pudding sPooN half the pudding evenly into 4 dessert

3 Tbsp. margarine, melted 2 cups cold fat-free milk glasses. Cover with layers of banana slices and half

6 oz. PHILADELPHIA Fat Free BEAT cream cheese and 2 bananas, sliced the COOL WHIP; top with remaining pudding and

Cream Cheese, softened SPLENDA® Granulated ¾ cup thawed COOL WHIP LITE remaining COOL WHIP.

¼ cup SPLENDA® No Calorie Sweetener in large bowl with Whipped Topping or

Sweetener, Granulated mixer until well blended. Gently COOL WHIP Sugar Free REFRIGERATE at least 1 hour before serving.

1 cup thawed COOL WHIP stir in COOL WHIP; spread Whipped Topping, divided

Sugar Free Whipped Topping over crust. Top with berries. 2 cups mixed fresh berries Refrigerate until ready to use.

(raspberries, blueberries,

sliced strawberries) ADD boiling water to gelatin ¾ cup boiling water mix in medium bowl; stir 2 min.

triple-berry cheesecake squares

To Cure Diabetes Click Here prep time: 20 min. | total time: 3 hr 30 min. | makes 12 servings | carb choices: 1

low-fat chocolate-banana parfaits prep time: 10 min. | total time: 1 hr 10 min. | makes 4 servings | carb choices: 2

what you need

1 pkg (0.3 oz.) JELL-O Lemon

Flavor Sugar Free Gelatin

1 cup ice cubes

make it

until completely dissolved. Add

ice; stir until melted. Refrigerate

10 min. or until slightly

thickened; spoon over fruit.

Refrigerate 3 hours or until firm.

what you need make it

NUTRITION (per serving): 110 calories, 4.5g total fat, 1.5g saturated fat, 0mg cholesterol, 190mg

sodium, 15g carbohydrate, 1g dietary fiber, 7g sugars, 4g protein

featured recipes

26 Want more yummy dessert dishes? We’ve got everything from parfaits to pies (that fit into your meal plan) at GoodEatingGoodLiving.com 27

SPLENDA® is a trademark of McNeil Nutritionals, LLC.

NUTRITION (per serving): 160 calories, 2g total fat, 2g saturated fat, 5mg chol-

esterol, 390mg sodium, 33g carbohydrate, 3g dietary fiber, 18g sugars, 5g protein

brands you love

KRAFT makes good eating even easier by bringing you great money-saving coupons each month in your e-newsletter. Not a member yet? Sign up FREE at GoodEatingGoodLiving.com 29 28

smart choices made easy Good eating with diabetes doesn’t require special “diabetic” foods. Welcome to a world of choices from familiar brands!

KRAFT 2% Milk KRAFT 2% Milk Natural BREAKSTONE’S 4-Pack KRAFT Natural Cheese

Singles Reduced Fat Shredded Reduced Fat Low Fat Cottage Cheese Snacks Natural Low-

Pasteurized Prepared Mild Cheddar Cheese 2% Milkfat Moisture Part-Skim

Cheese Product Serving size: ¼ cup Serving size: 1 container Mozzarella String Cheese

Serving size: 1 slice Calories: 80 Calories: 90 Serving size: 1 stick

Calories: 45 Carb choices: 0 Carb choices: ½ Calories: 80

Carb choices: 0 Carb choices: 0

PLANTERS NUTrition OREO 100 Calorie TRISCUIT Baked Whole SNACKWELL’S Cookie

Lightly Salted Mixed Packs Thin Crisps Baked Wheat Crackers, Original Cakes Fat Free Devil’s Food

Nuts (Heart Healthy Mix) Chocolate Wafer Snacks Serving size: 6 crackers Serving size: 1 cookie

Serving size: 1 oz. Serving size: 1 package Calories: 120 Calories: 50

Calories: 170 Calories: 100 Carb choices: 1 Carb choices: 1

Carb choices: 0 Carb choices: 1

brands you love

CRYSTAL LIGHT Drink

Mix, Assorted Flavors,

prepared

Serving size: ¼ packet

(makes 8 fl oz.)

Calories: 5

Carb choices: 0

KOOL-AID Sugar Free

Low Calorie Soft Drink

Mix, Cherry / Grape /

Tropical Punch

Serving size: 1/8 stick

(makes 8 fl oz.)

Calories: 5 Carb choices: 0

MAXWELL HOUSE

Ground Coffee

Serving size: 6 fl oz.

Calories: 0

Carb choices: 0

Not a member yet? Sign up FREE at

GoodEatingGoodLiving.com

JELL-O Sugar Free Mousse Temptations by COOL WHIP Sugar Free KRAFT Light Balsamic

Low Calorie Gelatin Dessert JELL-O Chocolate Indulgence Whipped Topping Vinaigrette Dressing

Serving size: ½ cup Sugar Free Snacks Serving size: 2 Tbsp. Serving size: 2 Tbsp.

Calories: 10 Serving size: 1 snack Calories: 20 Calories: 25

Carb choices: 0 Calories: 60 Carb choices: 0 Carb choices: 0

Carb choices: ½

OSCAR MAYER Deli Fresh OSCAR MAYER LOUIS RICH BOCA Meatless All

Oven Roasted Turkey Breast Turkey Bacon American Flame Grilled

Serving size: 6 slices Serving size: 1 slice, cooked Soy Protein Burger

Calories: 45 Calories: 35 Serving size: 1 burger

Carb choices: 0 Carb choices: 0 Calories: 120

Carb choices: ½

30 Want more information about products that make better-for-you eating easy? Visit the brand section of our website at GoodEatingGoodLiving.com 31

what I’ve learned about

living well You’re not alone!

Tap in to our community to see how others living

with diabetes are taking charge of their health.

“It was helpful to know that this wasn’t

an all-or-nothing situation.” —Sam Gillespie

Read more about how Sam enjoys delicious variety—

including foods he’s always loved.

Debora Williams always

has a backup plan.

Read more about how she eats well even on busy

days (and discover her favorite on-the-go snack).

“You can never have too much information or too much support for living with diabetes.” —Kathleen Hinschberger

Read more about what she’s learned and find

new ideas—from food to fitness—by keeping up

with Good Eating, Good Living.

Want more inspiration from people living well with

diabetes? See the stories (and share your own!) at GoodEatingGoodLiving.com