MANEJAR LA
DIABETES
Roasted Vegetable Lasagna
Usually a dish heavy in fats and carbohydrates,
lasagna can be easily made into a healthy meal with
fresh produce and zesty flavors.
Ingredients:
• 8 oz carrots, halved lengthwise and cut into 2-inch
pieces
• 1½ cups onion, cut into 1-inch thick slices
• 3 tbs olive oil
• 4 cloves garlic, minced
• 1/4 tsp crushed red pepper
• 1/4 tsp salt
• 4 cups chopped broccoli
• 9 dried whole grain lasagna noodles
• 1 ½ cups part-skim ricotta cheese
• 1 cup shredded part-skim mozzarella cheese
• 1 tsp Italian seasoning, crushed
• 1 tsp ground black pepper
• Nonstick cooking spray
• 1 24 oz jar tomato-basil pasta sauce
• 1 oz Parmesan cheese, shredded
• 1/4 cup basil leaves
Directions:
1. Preheat oven to 450 degrees F. Combine carrots,
onion, olive oil, garlic, crushed red pepper and salt
in bowl. Spread in a single layer on a 15x10x1-
inch baking pan. Bake 25 to 30 minutes or until
vegetables are browned and just tender, stirring
once halfway through. Cool and coarsely chop.
Stir in broccoli.
2. While vegetables roast, cook pasta according to
package directions. Do not add any salt or fat.
3. In a medium bowl combine ricotta cheese, 1/4 cup
mozzarella cheese, Italian seasoning, and pepper.
4. Reduce oven temperature to 375 degrees F. Coat a
2-quart rectangular baking dish with cooking spray.
5. Spread 1 cup pasta sauce in the bottom of the
prepared dish. Arrange three noodles over sauce.
Top with half of the vegetable mixture, half of ricotta
mixture, and 1 cup pasta sauce. Arrange three
noodles over sauce; top with remaining vegetable
mixture, ricotta mixture, 1 cup pasta sauce and
remaining noodles. Spread remaining sauce over
noodles. Sprinkle remaining 3/4 cup mozzarella
cheese and Parmesan cheese.
6. Bake, covered, for 45 minutes. Uncover and bake
10 to 15 minutes or until golden. Let stand 15 to 20
minutes. Sprinkle with basil leaves before serving.
Nutrition Facts
Per Serving: Calories 337; Total Fat 14 g (5 g sat. fat); Cholesterol
26 mg; Sodium 564 mg; Carbohydrates 37 g (7 g fiber, 8 g sugars);
Proteins 18 g. Serves 8. Adapted from diabeticlivingonline.com.
8 | SBH Caring
FOR YOUR
Health
Verano 2017
Healthy Recipe
Eating Tips for a
Healthy Diabetes Diet
By Romilda Grella, MS, RDN, CDN
If you have diabetes eating right means focusing on a variety of healthy foods from all
the food groups, eating in moderation, and sticking to regular mealtimes. By doing this,
you can maintain a healthy weight, making a big difference to your body in the long run.
Here are some ways to manage your eating habits:
Read the Nutrition Facts label
Find the right serving size and how many carbohydrates, fats, proteins
and calories are in your food. This can help you track the food you eat
and keep your blood glucose levels in a safe range.
Count your carbs
Keep a record of all the carbohydrates you eat. Meals typically range from 45-60g
of carbohydrates, snacks range from 15 to 30g. For example, one slice of bread,
one apple and one cup of milk each have 15g of carbohydrates.
Try the plate method
This is an easy way to plan meals and does not require any counting or
measuring. Half of the plate is filled with non-starchy vegetables. Protein fills a
quarter of the plate, and starch fills the other quarter of the plate. This can help
control how many carbohydrates and calories you eat and lead to weight loss.
While there is no meal plan that works for everyone, the key to a healthy diet is three
meals a day with nutritious snacks in between. Living with diabetes doesn’t mean you
have to feel hungry and deprived. Once you get the hang of these tips, you can enjoy
all kinds of delicious meals.
Answers from the Diabetes Pop Quiz:
1. False, 2. True, 3. Fiber, 4. False, 5.
Salt, 6. Sweet potato, 7. False, 8. Your regular meal.
