cooking for two

pork, snow pea & mushroom stir-fry for two

Empty nest?
29 tips, recipes & fresh ideas just for two

one couples story of how they learned to thrive with diabetes

A dynamic duo

with sunshine, energy and exercise

How does your garden grow?

HER STORY:

team
whats inside
good eating 3 a terrific team: her story 4 gardening: get up and grow 6 tracys best tips: for dining duos 20 a terrific team: his story 21 perfect for two featured recipes 7 salsa-cheddar chicken 8 scrambled egg sandwich to go 9 grab & go cottage crunch 10 quick bruschetta for two 11 chicken fajita lettuce wraps for two 12 tuna salad nicoise for two 13 parmesan, chicken & broccoli pasta for two 14 pork, snow pea & mushroom stir-fry for two 15 pan-fried fish with creamy lemon sauce for two 16  pan-seared sea scallops and green beans
amandine for two

a terrific
How one couple lives with diabetes
topping. For cheese, part skim mozzarella is a perfect choice. And now? Remarkably, Susan spends only 30 to 40 minutes each night preparing weekday dinners. Careful planning and shopping make that possible. (Susan is the primary shopper and cooker. Don is getting a great deal.)

DON AND SUSAN CRAIG, TOPEKA, KS

she really cares about diabetes

In an instant. When Don learned he had type 2 diabetes last year, he couldnt have hoped for a better partner than Susan to help him through. Having a nutrition background (although it isnt her profession) Susan had always prepared healthful, well-balanced meals. Dons diagnosis sent her meal planning to the next level. Making it work. The tips she shares are mostly common sense, but they make a difference. Take cooking for two: She doubles recipes for onebreakfast items, main dishes, sandwiches and soups, for instance. Recipes for four mean leftovers. Susan packs two lunches from the leftovers,because I like taking them to work and Don likes to eat his in his home office. Delicious meals. Even though meals were always on the healthful side, Susan has added new items. She now uses whole grain pasta. She still makes burgers, but the buns are smaller and whole wheat, not white. When she makes pizza, she uses a low-fat flatbread as the crust and veggies, not meat, as the main

I changed Dons eating habits not my cooking.

Time together. In addition to setting a good example in the food department, Susan is an inspiration as far as exercise, too. I am an avid member of a dance/exercise group. Her main gardening activity is one she shares with Don: yardwork. While they consider raking and mowing more a chore than a hobby, they get it done and do enjoy the exercise together. Inspiring. Getting Don on track with a meal plan wasnt the easiest thing Ive ever done, but with some tough love, Susan helped him make life-changing decisions and every day helps him meet the challenges of living with diabetes.

17 chicken n peppers pasta skillet for two 18 cinnamon latte for two 19 sweetheart parfaits for two
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Ever wonder what other people are cooking? Check out our Top-Rated Diabetes Center Recipes at GoodEatingGoodLiving.com. 3

good eating

get up and

grow
Switch. When youre doing yard work, remember to switch sides: Alternating so you work your muscles evenly is important. Rake for a while on the right, for instance, then switch to the left. Protect your skin. Wear a sunscreen with an SPF of at least 15. A hat and light, loose clothing with long pants and long sleeves can also help prevent overexposure to the sun. Wear gloves. Gardening frequently involves repetitive motions that can cause blisters on your hands. A trip to the hardware store for a pair of gloves that fit is well worth the time and cost. Take breaks. Its easy to lose track of time when youre enjoying yourself. Check your watch or set a timer to be sure you take frequent breaks to hydrate and to reapply sunscreen.

If youve got a green thumb, you can actually get a workout by doing something you lovegardening uses muscles all over your body. So in addition to ending up with beautiful flowers and some delicious homegrown vegetables, it can help you get body benefits, too. Here are some tips to help you take full advantage of your time outdoors.

Start off with a stretch. Prevent strain on your back and other muscles by doing light stretching before and after you garden. Check out our info on stretching, complete with how-to photos that are easy to follow here. Remember, stretching shouldnt hurt, so if you feel pain, ease up. Hydrate. Getting enough water is important to good health no matter what youre doing, but its even more crucial when youre physically active. You need to replace the fluids your body loses, and on a mild, breezy day, you might not even realize youre sweating, so be sure to drink up.
Dont forget that being out in the garden means being out in the sun, and staying hydrated is key. CRYSTAL LIGHT and KOOL-AID Sugar Free Drink Mixes are two options that can add lots of variety to water.

think better-for-you options

 Adding fresh fruit or vegetables to food you already have in your pantry

or fridge is always a great option for a snack when youre out working in the garden. Just be sure to count the carbs in these healthful foods.
 BREAKSTONES or KNUDSEN 2% Milkfat Low Fat Cottage Cheese

can go sweet or savory: berries or chopped tomatoes and sliced scallions are two options.
 Sugar Free Gelatin or Pudding by JELL-O can be the start of something

wonderful when you add your own just picked berries. A dollop of COOL WHIP Sugar Free Whipped Topping is the crowning touch.

Looking for activities to do together? Fresh air is always a great option, and weve got fitness advice for couples at GoodEatingGoodLiving.com. 5

good eating
Making meals is as easy as 1, 2 and thats it. Meals for just two.

for dining duos

make planned-overs
Sort of like leftovers, but made with a plan. When you make a main dish like Sirloin on the BBQ that serves four, youve got beef already cooked for another meal. The steak is perfect for half a recipe of Grilled Steak & Vegetable Salad.

Tracys best tips

A dish for four that you can easily make just for two.

dont underestimate leftovers

Making a recipe for four and then packing two single-serve portions to take to work for lunch is so simple. Its a concept that Susan and Don embrace: He loves having home-cooked food with the simplicity of grab-and-go. The other plus is that he knows exactly what hes getting in terms of carb choices so he can keep his meal plan on track.

salsa-cheddar chicken
prep time: 30 min. | makes: 4 servings | carb choices: 2

what you need

2  Tbsp. KRAFT Light Zesty Italian Dressing 4  small boneless skinless chicken breast halves (1 lb.) 1  large green pepper, cut into thin strips 1  large tomato, chopped 1  cup TACO BELL HOME ORIGINALS Thick N Chunky Salsa 1  cup KRAFT 2% Milk Shredded Mild Cheddar Cheese 2  cups hot cooked long-grain brown rice

make it
HEAT dressing in large skillet on medium heat. Add chicken; cover. Cook 4 to 5 min. on each side or until lightly browned. Remove from skillet; cover to keep warm. ADD peppers to skillet; cook 5 min., stirring frequently. Stir in tomatoes and salsa. Return chicken to skillet; simmer, covered, on medium-low heat 10 min. or until done (165F). TOP with cheese; cook, covered, 4 to 5 min. or until melted. Serve over rice.

the freezer is your friend

Minestrone Soup is a perfect example of a dish that can be made and frozen in one- or two-portion containers. Its so convenient and so satisfying to have food you can defrost and have on the table in just minutes.

cut recipes in half

Some recipes are so easy to cut in half: Take this Salsa-Cheddar Chicken. Everything is super easy to cut in half, except it calls for 1 large green pepper and 1 large tomato. Use just half of each, then make a fresh green salad with the rest. A drizzle of KRAFT Light Balsamic Vinaigrette Dressing and youre good to go.

a simple dessert
Single-serving cups of refrigerated, ready-toeat Sugar Free MOUSSE TEMPTATIONS by JELL-O: one for each of you. The beauty of single-serve is that everyone can have their favorite flavor in a ready-made portion.

sandwiches can always be just for two

Even when a recipe is for a single serving, the math to convert a recipe to serve a duo is the easiest.

NUTRITION (per serving): 370 calories, 10g total fat, 4.5g saturated fat, 0g trans fat, 85mg cholesterol, 840mg sodium, 33g carbohydrate, 4g dietary fiber, 5g sugars, 35g protein TACO BELL and HOME ORIGINALS are trademarks owned and licensed by Taco Bell Corp.

Keeping up-to-the-minute with new info is easy: Weve got a Tip of the Day and a Recipe of the Day at GoodEatingGoodLiving.com. 7

featured recipes

scrambled egg sandwich to go

prep time: 5 min. | makes 1 serving | carb choices: 1

grab & go cottage crunch

prep time: 5 min. | makes 1 serving | carb choices: 2

double these recipes to make 2

what you need

1 egg 2  slices whole wheat bread, toasted 1 KRAFT 2% Milk Singles

make it
BEAT egg in small microwaveable bowl. MICROWAVE on HIGH 30 sec. or until set. FILL toast slices with egg and 2% Milk Singles.

what you need

 cup drained canned peach slices (packed in juice)  cup BREAKSTONES or KNUDSEN 2% Milkfat Low Fat Cottage Cheese  cup wheat and barley cereal flakes

make it
PLACE peaches on small plate. TOP with cottage cheese and cereal.

substitution suggestions:
Substitute fruit cocktail, pineapple chunks or fresh berries for the peaches.

variation:
Substitute a whole grain flour tortilla for the toast slices; top with cooked egg and 2% Milk Singles, then roll up.

NUTRITION (per serving): 260 calories, 9g total fat, 3.5g saturated fat, 0.5g trans fat, 220mg cholesterol, 640mg sodium, 25g carbohydrate, 4g dietary fiber, 4g sugars, 18g protein

NUTRITION (per serving): 230 calories, 3g total fat, 1.5g saturated fat, 0g trans fat, 15mg cholesterol, 550mg sodium, 38g carbohydrate, 5g dietary fiber, 14g sugars, 16g protein

When youre looking for lunch ideas, try these great sandwich recipes just for two: Famous Sub Shop Club and Open-Face Tuna Melts at GoodEatingGoodLiving.com. 9

featured recipes

quick bruschetta for two

prep time: 5 min. | makes: 2 servings | carb choices:

chicken fajita lettuce wraps for two

prep time: 10 min. | total time: 1 hour (incl. marinating) | makes: 2 servings | carb choices:

a lettuce wrap cuts carbs

what you need

 cup quartered cherry tomatoes 2  Tbsp. KRAFT 2% Milk Shredded Mozzarella Cheese 1  Tbsp. chopped fresh basil 2  tsp. KRAFT Shredded Parmesan Cheese 2  tsp. KRAFT Light Zesty Italian Dressing 2  thin slices French bread ( inch thick each), toasted

make it
COMBINE first 5 ingredients. SPOON over toast slices just before serving. Want to make it for later to take with you? The tomato mixture can be prepared ahead of time and stored in tightly covered container in refrigerator up to 24 hours. Take the toast on the side so it stays nice and crunchy.

what you need

3  Tbsp. KRAFT Light House Italian Dressing, divided 18  tsp. ground cumin  lb. boneless skinless chicken breasts, cut into strips 1  red pepper, cut into strips  cup sliced onions 4  large iceberg lettuce leaves  cup KRAFT 2% Milk Shredded Mild Cheddar Cheese

make it
MIX 2 Tbsp. dressing and cumin in medium bowl. Add chicken; toss to coat. Refrigerate 30 min. to marinate. HEAT remaining dressing in large nonstick skillet. Stir in peppers and onions; cook on medium heat 6 to 8 min. or until crisp-tender. Transfer to bowl; cover to keep warm. ADD chicken mixture to skillet; cook 8 to 10 min. or until chicken is done, stirring frequently. Add cooked vegetables; cook 2 min. or until heated through, stirring occasionally. SPOON chicken mixture onto lettuce leaves; top with cheese. Roll up.

NUTRITION (per serving): 60 calories, 2g total fat, 1g saturated fat, 0g trans fat, 5mg cholesterol, 200mg sodium, 5g carbohydrate, less than 1g dietary fiber, less than 1g sugars, 4g protein

NUTRITION (per serving): 280 calories, 11g total fat, 4.5g saturated fat, 0g trans fat, 85mg cholesterol, 500mg sodium, 10g carbohydrate, 2g dietary fiber, 5g sugars, 33g protein

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Get more appetizer options such as our TRISCUIT Tri-Color Pepper Cheese Melts at the Appetizers & Snacks page at GoodEatingGoodLiving.com. 11

featured recipes

tuna salad nicoise for two

prep time: 30 min. plus cooling | makes: 2 servings | carb choices: 2

parmesan, chicken & broccoli pasta for two

prep time: 10 min. | total time: 25 min. | makes: 2 servings | carb choices: 3

what you need

1  can (5 oz.) white tuna in water, drained, flaked 3  cups loosely packed baby spinach leaves 1  hard-cooked egg, cut into wedges  cup cut fresh green beans, cooked, cooled 2  thin red onion slices, separated into rings  lb. small red potatoes (about 2), cooked, cooled and cut into wedges 1  cup halved cherry tomatoes  cup KRAFT 2% Milk Shredded Mozzarella Cheese  cup KRAFT Light Balsamic Vinaigrette Dressing

make it
SPOON tuna onto 2 spinach-covered plates; surround with eggs, beans, onions, potatoes and tomatoes. SPRINKLE with cheese. TOP with dressing just before serving.

what you need

 lb. whole wheat spaghetti, uncooked cup KRAFT Light Zesty Italian Dressing 2 cloves garlic, minced lb. boneless skinless chicken breasts, cut into strips 2 cups broccoli florets cup chopped tomatoes  cup KRAFT 2% Milk Shredded Mozzarella Cheese, divided 4  tsp. KRAFT Grated Parmesan Cheese

make it
COOK spaghetti as directed on package, omitting salt. MEANWHILE, heat dressing and garlic in large nonstick skillet on medium heat. Add chicken and broccoli; cook and stir 5 to 7 min. or until chicken is done. Stir in tomatoes and cup mozzarella; cook 1 to 2 min. or until heated through, stirring occasionally. DRAIN spaghetti; place on serving plate. Top with chicken mixture, remaining mozzarella and Parmesan.

NUTRITION (per serving): 310 calories, 8g total fat, 2.5g saturated fat, 135mg cholesterol, 670mg sodium, 35g carbohydrate, 6g dietary fiber, 8g sugars, 25g protein

NUTRITION (per serving): 480 calories, 11g total fat, 4.5g saturated fat, 0g trans fat, 85mg cholesterol, 840mg sodium, 52g carbohydrate, 10g dietary fiber, 7g sugars, 45g protein

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In a time crunch? Spicy Chicken Stir-Fry and Made-Over Cheeseburgers take less than 25 minutes from start to finish at GoodEatingGoodLiving.com. 13

featured recipes

pork, snow pea & mushroom stir-fry for two

prep time: 10 min. | total time: 20 min. | makes: 2 servings | carb choices: 3

pan-fried fish with creamy lemon sauce for two

prep time: 5 min. | total time: 19 min. | makes: 2 servings | carb choices:

better than takeout

what you need

1 tsp. oil  lb. pork tenderloin, cut into bite-size pieces 1  cup quartered fresh mushrooms  cup fresh snow peas  small yellow pepper, cut into strips 1  clove garlic, minced 1 tsp. minced gingerroot 2  Tbsp. KRAFT Light CATALINA Dressing 1  tsp. lite soy sauce 2  Tbsp. PLANTERS Cashews 1 green onion, chopped 1  cups hot cooked long-grain brown rice

make it
HEAT oil in wok or large skillet on high heat. Add meat; stir-fry 1 min. ADD next 5 ingredients; stir-fry on medium-high heat 3 to 5 min. or until meat is lightly browned. Stir in dressing and soy sauce; stir-fry 2 min. or until vegetables are crisp-tender and meat is done. TOP with nuts and onions. Serve over rice.

what you need

2  tilapia fillets ( lb.) 1  Tbsp. flour 2  Tbsp. KRAFT Light House Italian Dressing  cup fat-free reducedsodium chicken broth 1  Tbsp. lemon juice 1  oz. PHILADELPHIA Fat Free Cream Cheese, cubed 1  Tbsp. chopped fresh parsley

make it
COAT fish with flour. 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. ADD broth and lemon juice to skillet; cook 3 min. or until reduced by half, stirring frequently with whisk. Add cream cheese; cook 1 min. or until melted, stirring constantly. Pour over fish. Sprinkle with parsley.

NUTRITION (per serving): 430 calories, 13g total fat, 2.5g saturated fat, 0g trans fat, 60mg cholesterol, 440mg sodium, 49g carbohydrate, 5g dietary fiber, 7g sugars, 30g protein

NUTRITION (per serving): 170 calories, 4g total fat, 1g saturated fat, 0g trans fat, 50mg cholesterol, 340mg sodium, 6g carbohydrate, 0g dietary fiber, 2g sugars, 27g protein

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Grocery shopping is so much easier when you know which products fit your meal plans. Find great options under Brands You Love at GoodEatingGoodLiving.com. 15

featured recipes

pan-seared sea scallops and green beans amandine for two

prep time: 20 min. plus marinating | makes: 2 servings | carb choices: 1

chicken n peppers pasta skillet for two

prep time: 10 min. | total time: 28 min | makes: 2 servings, 1 cups each. | carb choices: 3

of 5-star
reviews

dozens

what you need

 cup KRAFT Light House Italian Dressing, divided  lb. sea scallops (about 6 large)  lb. fresh green beans 1 Tbsp. lemon juice  tsp. dill weed 2  Tbsp. PLANTERS Sliced Almonds, toasted

make it
POUR 2 Tbsp. dressing over scallops in shallow dish; turn to evenly coat both sides of each scallop. Refrigerate 30 min. to marinate. COOK beans in remaining dressing in large skillet on medium-high heat 5 min. or until crisp-tender, stirring occasionally. Add lemon juice and dill; toss to coat. Cook 1 min., stirring frequently. Top with nuts. Remove from heat; cover to keep warm. REMOVE scallops from marinade; discard marinade. Heat large nonstick skillet on medium heat. Add scallops; cook 4 min. on each side or until opaque and lightly browned. Serve with the beans.

what you need

1  cup rotini pasta, uncooked  lb. boneless skinless chicken breasts, cut into bite-size pieces  cup thin green pepper strips  cup chopped onions 1 cup spaghetti sauce  cup KRAFT 2% Milk Shredded Mozzarella Cheese

make it
COOK pasta as directed on package, omitting salt. MEANWHILE, cook chicken in large skillet sprayed with cooking spray on medium heat 5 min., stirring occasionally. Add vegetables; cook 3 to 5 min. or until chicken is done and vegetables are crisp-tender, stirring occasionally. DRAIN pasta. Add to chicken mixture with spaghetti sauce; stir. Cook 5 min. or until heated through, stirring occasionally. Top with cheese; cover. Remove from heat. Let stand 2 to 3 min. or until cheese is melted.

NUTRITION (per serving): 230 calories, 7g total fat, 1g saturated fat, 60mg cholesterol, 510mg sodium, 12g carbohydrate, 5g dietary fiber, 5g sugars, 30g protein

NUTRITION (per serving): 400 calories, 8g total fat, 2.5g saturated fat, 0g trans fat, 75mg cholesterol, 680mg sodium, 45g carbohydrate, 4g dietary fiber, 10g sugars, 36g protein

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Simple entres deserve spectacular sides: Fragrant Carrots and Farmers Market Squash Saut are two of our faves at GoodEatingGoodLiving.com. 17

featured recipes

cinnamon latte for two

prep time: 5 min. | makes: 2 servings | carb choices:

sweetheart parfaits for two

prep time: 10 min. | makes: 2 servings | carb choices: 1

coffee house at home

what you need

cup fat-free half-and-half 2  tsp. SPLENDA No Calorie Sweetener, Granulated 18 tsp. ground cinnamon 1  cups hot brewed strong MAXWELL HOUSE Hazelnut Flavored Coffee  cup thawed COOL WHIP Sugar Free Whipped Topping

make it
PLACE 2 Tbsp. half-and-half, 1 tsp. SPLENDA Granulated and dash cinnamon in each of 2 microwaveable mugs. Microwave on HIGH 15 sec. or until heated through. STIR in coffee. TOP with COOL WHIP.

what you need

2  JELL-O Chocolate Sugar Free Pudding Snacks  tsp. ground cinnamon  cup thinly sliced fresh strawberries  cup PLANTERS Slivered Almonds, toasted 2  Tbsp. thawed COOL WHIP Sugar Free Whipped Topping

make it
EMPTY pudding snacks into small bowl; stir in cinnamon. SPOON half the pudding evenly into 2 parfait glasses; top with layers of half each of the berries and nuts. Repeat layers. TOP with COOL WHIP.

NUTRITION (per serving): 40 calories, 1g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 35mg sodium, 7g carbohydrate, 0g dietary fiber, 2g sugars, less than 1g protein SPLENDA is a trademark of McNeil Nutritionals, LLC.

NUTRITION (per serving): 160 calories, 9g total fat, 2g saturated fat, 1.5g polyunsaturated fat, 4.5g monounsaturated fat, 0g trans fat, 0mg cholesterol, 180mg sodium, 22g carbohydrate, 3g dietary fiber, 3g sugars, 5g protein

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Raspberry Ice Cooler and a sweet-tart Lemonade Slushie are just two of the 0-carb choice beverages you can find at GoodEatingGoodLiving.com. 19

good eating

perfect for two the choice that saved

In an instant. To say that Dons diagnosis of type 2 diabetes last year was life-changing would be a supreme understatement. With blood glucose over 600, he made a choice there in the doctors office: Live or die. He chose in an instant and has never looked back. With medication and diet changes,I lost more than 50 pounds, brought my counts under control and no longer need insulin.

HIS STORY:

One of Dons biggest standbys is the pitcher of prepared CRYSTAL LIGHT Iced Tea or Lemonade Flavor Drink Mix he keeps in the refrigerator next to his office. He drinks it while working at home or takes it along when he coaches rowing practice. Weve featured it below, along with other easy go-to ideas you might want to try.

his life

stay hydrated
Stir up a pitcher of multi-serve CRYSTAL LIGHT Low Calorie Drink Mix as Don does or shake up a convenient On The Go Drink Mix pouch in your water bottle. Choose Natural Lemonade or try some of the refreshing fruit combinations: Tangerine Strawberry, Cherry Pomegranate or Citrus Splash.

And now? No more ice cream: Its just not worth it. Prepared CRYSTAL LIGHT Drink Mix is always in the fridge in his home office. Salad wasnt in his diet before. Now it, along with fresh vegetables and whole grains, is a major part of his meal plan. Susan makes crisps with whole grain toppings in place of pie, and fruit is often dessert. Inspiring. Don, a rowing coach and Olympic rowing referee, has always been an inspiration to the young athletes he coaches. Now he inspires them even more: They identify his struggles with diabetes with their physical struggles as he pushes them to be the best they can be. Time together. Living with diabetes really does mean living for Don and Susan. They are looking forward to a trip to Ireland this summer, with lots of long walks together for exercise. And for the future, Don shared one chief motivator: I chose to live because I dont have grandchildren yet and I am really looking forward to that.

go whole grain for lunch

Check that your bread is whole grain and make a sandwich with OSCAR MAYER Deli Fresh Oven Roasted Turkey Breast, a little GREY POUPON Dijon Mustard, and sliced tomato or cucumber.

I depend on my wife Susan for advice and support on a daily basis.

Delicious meals. Don credits his wife, fabulous cook Susan, with helping him lose weight. With such great food on the table, it was sometimes hard to keep seconds (or thirds) off his plate, but Dons real Achilles heel was ice cream. Late at night, hed eat a half gallon and burn the container, destroying the evidence. Susan wasnt fooled.

say cheese
A perfect small snack: KRAFT 2% Milk Singles. Enjoy them on their own or with a few apple slices or TRISCUIT Crackers. As for all snacks, check the Nutrition Facts on the package and include the carbs in your count for the day.

tote along snacks

Keep 100 CALORIE PACKS OREO Thin Crisps handy wherever you are. If you tuck them in your desk drawer, purse, backpack or glove compartment, youll always have a portion-controlled snack at your fingertips.

end on a sweet note

Thank goodness for the rainbow of flavors of JELL-O Sugar-Free Desserts. MOUSSE TEMPTATIONS by JELL-O cups are an easy dessert to choose when you want a bite of sweet after dinner or a snack on a hot afternoon. Just add a spoon.

Want more inspiration from people living well with diabetes? See the stories (and share your own!) at GoodEatingGoodLiving.com.
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