Get Healthy DeSoto Page Two

Spicy Manhattan Clam Chowder

2011-11-14T08:31:00.001-08:00

(Recipes for Life from Healthy Choice)

1 cup cubed red potatoes

1/3 cup chopped onion

¼ cup grated carrot

¼ cup water

1 T. butter

2 cans whole tomatoes, cut up

1 6 ½ oz. can minced clams

¾ cup spicy vegetable juice

2 T. catsup

2 T snipped fresh parsley

1 bay leaf

¼ -1/2 teaspoon red pepper sauce

¼ teaspoon dried thyme leaves

1/8 teaspoon pepper

Serves 6:

Combine potatoes, onion, carrot, water and butter in 3 qt. saucepan. Cook over medium heat for 8-10 minutes or until vegetables are tender stirring frequently. Stir in remaining ingredients. Bring mixture to boil over high heat. Cover. Reduce heat to low. Simmer for 10-15 minutes or until chowder is hot and flavors are blended, stirring occasionally. Remove and discard bay leaf before serving.

Nutritional Info Per 1 cup Serving;

Calories 106

Total Fat 3g

Saturated fat 1g

Cholesterol 10mg

Sodium 451mg

Total Carbohydrate 16g

Dietary Fiber 2g

Sugars 6g

Protein 6g

Tossed Greens with Strawberries

2011-10-17T06:44:00.001-07:00

(Cooking Light ’94)

3 Tablespoons unsweetened orange juice

2 Tablespoons balsamic vinegar

1 teaspoon vegetable oil

1 ½ cups torn leaf lettuce

2 cups torn Bibb lettuce

1 cup sliced fresh strawberries

2 Tablespoons thinly sliced green onions

1 Tablespoon plus 1 teaspoon sesame seeds, toasted

Combine first 3 ingredients in a small bowl; stir well. Combine lettuces, strawberries, green onions and sesame seeds in a large bowl; toss well. Pour orange juice mixture over lettuce mixture and toss gently. Serve immediately.

Serves 6: Nutritional Info Per Serving:

Calories 36

Protein 1.1g

Fat 2.2g

Saturated Fat 0.3g

Carbohydrate 3.6g

Fiber 1.0g

Cholesterol 0mg

Iron 0.5mg

Sodium 4mg

Calcium 12mg

Pasta Bake With Spinach and Ricotta

2011-10-12T06:07:00.001-07:00

(Health eNews)
6 oz. whole-grain rotini pasta (cooked according to package directions)
1 ¾ cup ready-made marinara sauce
10 oz. package frozen spinach (thawed and squeezed dry)
1 ½ cup nonfat ricotta cheese
¼ cup plus
2 Tablespoons grated Parmesan cheese
¼ cup fat-free egg substitute
¼ teaspoon ground black pepper
1/8 tsp. ground nutmeg

Preheat the oven to 350 degrees F. Coat four 16 oz. ramekins with cooking spray. Toss the pasta with ¼ C of the sauce and divide among the ramekins. Set aside. Place the drained spinach, ricotta, ¼ C of the Parmesan cheese, egg substitute, pepper and nutmeg in a medium-size bowl, and stir to mix well. Spread one fourth of the mixture over the pasta in each ramekin, followed by one fourth of the remaining sauce. Sprinkle some of the remaining Parmesan cheese over the sauce layer in each ramekin. Place the ramekins on a large baking sheet. Bake uncovered for about 30 minutes or until thoroughly heated, with the tops beginning to brown. Remove from the oven and let sit for 10 minutes before serving hot.

Serves 4: Nutritional Info Per Serving :
268 Calories
35g carbohydrate
7g fiber
3.7g fat
1.9g saturated fat
15 mg cholesterol
25g protein
441mg sodium
530mg calcium
462mg potassium
Diabetic exchanges: 1 ½ starch; 2 vegetable; 2 lean meat.

Oven Fries

2011-03-28T11:04:00.001-07:00

(Eating Well)

2 large Yukon Gold potatoes, cut into wedges
4 teaspoons extra-virgin olive oil
½ teaspoon salt
½ teaspoon dried thyme (optional)

Serves 4
Preheat oven to 450 degrees F.
Toss potato wedges with oil, salt and thyme. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

Nutritional Info Per Serving:
102 Calories
5g Fat
1g Saturated Fat
4g Mono
0mg Cholesterol
13g Carbohydrates
2g Protein
1g Fiber
291mg Sodium
405mg Potassium
Diabetic Exchanges: 1 starch, 1 fat.

Rice with Beans & Jalapenos

2011-03-21T11:10:00.001-07:00

(Recipes for Life)

1 cup water
½ cup picante sauce
½ cup sliced green onions
1 ½ cups uncooked instant white rice
1 can (16% oz.) pinto beans, rinsed and drained
1 Tablespoon canned diced jalapeno peppers
½ teaspoon ground cumin
1 medium tomato, cut into wedges

Serves 6: Serving Size: 1 cup
Combine water, picante sauce and onions in 2 quart saucepan. Bring to a boil. Stir in rice, beans, peppers and cumin. Cover and remove from heat. Let stand for 10 minutes. Before serving, fluff rice with fork. Garnish with tomato.

Nutritional Info Per Serving:
Calories 188
Total Fat 1g
Saturated Fat 1g
Cholesterol 1mg
Sodium 136mg
Total Carbohydrate 38g
Protein 8g
Diet Exchanges: 2 ½ starch.

Harvest Cabbage Soup (Cooking Light ’92)

2011-02-23T09:09:00.001-08:00

Vegetable cooking spray
3 cups shredded cabbage
2 ½ cups peeled, chopped Rome apples
1 cup diced carrot
½ cup diced green pepper
1 clove garlic, minced
4 cups water
2 cups unsweetened apple juice
2 teaspoons beef-flavored bouillon granules
2 cups cooked egg noodles
1 ½ cups diced cooked lean pork loin
½ cup (2 oz.) shredded reduced-fat Swiss cheese
3 Tablespoons minced fresh parsley
Serves 9: Serving Size: 1 cup

Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add cabbage and next 4 ingredients; sauté 5 minutes or until cabbage begins to wilt. Stir in water, apple juice and bouillon granules. Bring to a boil. Add noodles, pork, and caraway seeds. Reduce heat; simmer 10 minutes or until thoroughly heated. Ladle soup into bowls; sprinkle with cheese and parsley.

Nutritional Info Per Serving:
186 Calories
Protein 12g
Fat 4.7g
Carbohydrate 24.3g
Cholesterol 39g
Iron 1.4g
Sodium 251g
Calcium 101g

Caramel Baked Pears

2011-02-14T06:55:00.001-08:00

(JYL Steinback)

2 28-oz. cans pear halves in juice, well drained and patted dry
2 tsp. ground cinnamon
½ cup fat-free caramel dessert topping
2 cups nonfat frozen yogurt or ice cream (flavor of choice)

Preheat oven to 350 degrees F. Spray 9 x 13 inch baking dish with cooking spray; arrange pear halves in dish; sprinkle with cinnamon and drizzle with caramel dessert topping. Bake 8-10 minutes until heated through. Serve over nonfat frozen yogurt or ice cream. ( If you choose to use fresh pears, those best for baking include Bartlett, Bosc and Passe-Crassane).

Serves 6:
Nutritional Info Per Serving:
221 Calories
0.2g fat
55g carbohydrates
2g protein
0mg cholesterol
5g dietary fiber
57mg sodium
Diabetic Exchanges: 3 fruit; ½ other carb

Vegetarian Lentil Soup Recipe (About.com)

1 tsp. vegetable oil
1 onion, diced
1 carrot sliced
4 cups vegetable broth
1 cup dry lentils
¼ tsp. pepper
¼ tsp. dried thyme
2 bay leaves
dash of salt
1 Tablespoon lemon juice

In a large pot, sauté the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear. Add the vegetable broth, lentils, pepper, thyme, bay leaves and salt. Reduce heat to a simmer. Cover and cook until lentils are soft, about 45 minutes. Remove bay leaves and stir in the lemon juice before serving.

Serves 4. Nutritional Info Per Serving:
Calories 230
Total Fat 3.0g
Cholesterol 0mg
Sodium 852mg
Total Carbohydrates 33g
Dietary Fiber 15.6g
Sugars 4.6g
Protein 18.7g

Cheesy Zucchini Rounds

2010-11-08T07:09:00.001-08:00

(submitted by Elsie Hammond)

1 medium zucchini, sliced
1/8 teaspoon dried basil
1/8 teaspoon onion powder
¼ cup shredded reduced fat Cheddar cheese
1 bacon strip, cooked and crumbled
2 teaspoons grated Parmesan cheese

Place zucchini on a microwave-safe plate; sprinkle with basil and onion powder. Microwave, uncovered on high for 1 minute or until hot. Sprinkle with the cheddar cheese, bacon and Parmesan cheese; microwave on high for 30-60 seconds or until cheese is melted.
Serves 2: Nutritional Info not available

Zucchini Sauté Provencal

2010-10-08T07:11:00.001-07:00

(Chef Kevin Smith)

1 zucchini
1 butternut squash
1 red bell pepper
1 onion
1 shallot
1 clove of garlic (chopped)
parsley for garnish
olive oil
salt & pepper to taste

Thinly slice the zucchini, squash and onion. Julienne cut the pepper. Mince the shallot. Heat the oil in a skillet. Add shallots and garlic. Sauté till soft. Add zucchini, squash, onions and red pepper. Sauté till slightly brown but still crisp. Salt and pepper to taste. Garnish with parsley.

Serves 5: Nutritional Info Per Serving:
Calories 160
Total Fat 6g
Saturated Fat 1g
Trans Fat 1g
Cholesterol 0mg
Sodium 240mg
Carbohydrates 20g
Fiber 5g
Protein 3g

Mustard-Caper Sauce and Chicken Breasts (Buzzle.com)

2010-09-27T07:19:00.000-07:00

6 boneless, skinless chicken breasts (about 2 lbs.)
¼ teaspoon salt
1/8 teaspoon black pepper
1 can chicken broth
¼ cup drained capers
½ teaspoon dried rosemary
¼ teaspoon dried thyme
2 Tablespoons Dijon mustard
1 Tablespoon honey
4 ½ cups cooked hot couscous

Coat a large skillet with cooking spray and place it over medium-high heat. Use salt and pepper to season both sides of chicken breasts. Add the chicken to the skillet and cook each side for about 5 minutes or until cooked through. Remove the chicken from the skillet and let it remain warm. To the skillet, add broth, capers, rosemary and thyme and cook over medium-high heat for 5 minutes. Make sure to scrape up any browned bits from bottom of skillet. Remove the skillet from heat and stir in the mustard and honey. The chicken should be covered with the sauce prepared.

Serve with couscous.
Serves 6: Nutritional Info Per Serving:
314 Calories
40g protein
31g carbohydrate
2g fat; (1g saturated)
2g fiber

Tomato Pie

2010-09-22T06:59:00.001-07:00

4 tomatoes, peeled and sliced
6-8 fresh basil leaves, crumbled
½ cup chopped onion
1 deep dish pie shell, pre baked
1 cup low-fat mozzarella cheese
1 cup low fat sharp cheddar cheese
Scant ¾ cup fat free mayonnaise
4 pre-cooked slices crumbled bacon
Salt & Pepper to taste

Preheat oven to 350 degrees F. Place the tomatoes in a colander in the sink in 1 layer. Sprinkle with salt and allow to drain for 10 minutes. Then layer the tomato slices, basil and onion in pie shell. Season with salt and pepper. Sprinkle the cooked crumbled bacon on the tomato. Combine the grated cheeses and the mayonnaise together. Spread mixture on top of the tomatoes and bake for 30 minutes or until lightly browned. Cut into slices and serve warm. Great served with your favorite green salad. Serves 6: Nutritional info not available.

Tzatziki & Vegetables

2010-09-06T18:24:00.000-07:00

(Lickety-Split Tip)

2 cups plain nonfat yogurt
½ cucumber, peeled, seeded & shredded
2 large cloves of garlic, minced
1 tsp. fresh dill weed
¼ tsp. salt
2 tsp. lemon juice
1 tsp. olive
6 cups fresh vegetables

Line a strainer with paper coffee filter. Place over a bowl. Spoon yogurt into coffee filter, cover and refrigerate for 12-24 hrs. Remove yogurt from the filter and place in a small bowl. 1 hr. before serving mix the shredded cucumber, garlic, dill, salt, lemon juice and olive with the yogurt. Serve with a variety of fresh vegetables or pita triangles.
Serves 16:
Serving Size 2T:
Nutritional Info Per Serving:
Calories 20
Fat 0.0g
Cholesterol 0.0g
Sodium 57mg
Protein 1.5g
Carbohydrate 3g
Sugars 2g

Roast Chicken (Cooking Light)

2010-06-21T06:39:00.001-07:00

¾ teaspoon salt, divided
¾ teaspoon fennel seeds, crushed
½ teaspoon black pepper, divided

¼ teaspoon garlic powder
¼ teaspoon dried oregano
4 (6oz.) skinless, boneless chicken breasts

2 Tablespoons olive oil, divided
Cooking spray
2 cups thinly sliced red bell pepper

1 cup thinly sliced yellow bell pepper
½ cup thinly sliced shallots
1 ½ teaspoons chopped fresh rosemary

1 cup fat-free, less-sodium chicken broth
1 Tablespoon balsamic vinegar

Preheat oven to 450 degrees F. Heat a large skillet over medium-high heat. Combine ½ teaspoon salt, fennel seeds, ¼ teaspoon black pepper, garlic powder and oregano. Brush chicken with 1 ½ teaspoons oil; sprinkle spice rub over chicken. Add 1 ½ teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11” x 7”baking dish coated with cooking spray. Bake approximately 10 minutes or until done. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots and rosemary and sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat and simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, ¼ teaspoon salt and ¼ teaspoon pepper; cook 3 minutes, stirring frequently. Serve mixture over chicken.
Serves 4 (1 chicken breast & ½ cup bell pepper mixture).
Nutritional Info Per Serving:
Calories 282
Fat 11g
Protein 35.9g
Carbs. 8.8g
Fiber 1.9g
Cholesterol 94mg
Iron 2mg
Sodium 644mg
Calcium 28mg

Roasted Asparagus and Leeks

2010-06-14T07:42:00.001-07:00

(Healthy Cooking-Taste of Home)

3 lbs. fresh asparagus, trimmed
12 medium leeks (white portion only)
4 ½ teaspoons olive oil
1 ½ teaspoons dill weed
½ teaspoon salt
½ teaspoon crushed red pepper flakes
¼ teaspoon pepper

Place asparagus and leeks on an ungreased 15 x 10 inch baking pan. Combine the remaining ingredients; pour over vegetables. Bake at 400 degrees F for 20-25 minutes or until tender, stirring occasionally.

Nutritional Info Per 1 Serving:
83 Calories
2g. fat
Trace of Saturated fat
0 cholesterol
98mg sodium
15g carbohydrate
3g. Fiber
3g protein
Diabetic Exchange: 1 Starch.

Chicken with Baked Eggplant and Tomato

2010-05-10T10:43:00.001-07:00

(Tasty Low-Fat Recipes)

1 red pepper

1 eggplant

3 tomatoes, cut into quarters

6 ½ oz. of large button mushrooms, halved

1 onion cut into thin wedges

1 ½ Tablespoons tomato paste

½ cup chicken stock

¼ cup white wine

2 lean slices of bacon

4 boneless, skinless chicken breasts

4 sprigs of rosemary

cooking oil spray

Preheat the oven to 400 degrees F. Cut the red pepper and eggplant into bite-sized pieces and combine with the tomato, mushrooms and onion in a baking dish. Spray with oil and bake for 1 hour or until starting to brown and soften, stirring once. Pour the combined tomato paste, stock and wine into the dish and bake for 10 minutes or until thickened. Meanwhile, discard the fat and rind from the bacon and cut in half. Wrap a strip around each chicken breast and secure it underneath with a toothpick. Poke a sprig of fresh rosemary underneath the bacon. Pan-fry over medium heat, until golden on both sides. Cover and cook for 10-15 minutes or until the chicken is tender and cooked through. Remove the toothpicks. Serve the chicken on the vegetable mixture, surround with sauce.

Serves 4:

Serving Size: 1 Chicken Breast:

Nutritional Info Per Serving:

Calories 235

Fat 4.5g

Carbohydrate 8g

Protein 35g

Dietary Fiber 5g

Black Bean Asparagus Salad

2010-05-06T10:01:00.001-07:00

(Taste of Home Healthy Cooking)

2 lbs. fresh asparagus, trimmed and cut into 1 inch pieces 2 cans (15oz.) black beans, rinsed and drained

1 large sweet read pepper, chopped

1 medium sweet onion, chopped

¾ cup minced fresh parsley

¼ cup olive oil

2 tablespoons lime juice

1/8 teaspoon salt

1/8 teaspoon pepper

In a Dutch oven, bring 1 inch of water to a boil. Add asparagus; cover and boil for 3-4 minutes or until crisp-tender. Drain and immediately place asparagus in ice water. Drain and pat dry. In a large serving bowl, combine the asparagus, beans, red pepper, onion and parsley. In a small bowl, whisk the oil, lime juice, salt and pepper. Pour over vegetables and toss to coat. Cover and refrigerate for at least 2 hours before serving.

Serving Size: ½ cup.

Nutritional Info Per Serving:

69 Calories

3g fat

(trace of Saturated fat)

0 cholesterol

99mg sodium

9g carbohydrate

2g fiber

3g protein

Diabetic Exchanges:

½ starch

½ fat

Lemon-Garlic Chicken (Low-Carb Recipes)

2010-04-28T08:05:00.000-07:00

2 Tablespoons olive oil
2 cloves garlic, pressed
1 teaspoon grated lemon peel
1 teaspoon lemon juice
½ teaspoon salt
¼ teaspoon black pepper
4 skinless boneless chicken breast halves (about 1 pound)

Combine oil, garlic, lemon peel, lemon juice, salt and pepper in small bowl. Brush oil mixture over both sides of chicken to coat. Lightly oil grill to prevent sticking. Grill chicken over medium heat 8-10 minutes or until chicken is no longer pink in center, turning once.

Serves 4: Nutritional Info Per Serving:
199 Calories (45% from fat)
10g Total fat
1g saturated fat
70mg Cholesterol
208mg Sodium
26g Protein
1g Carbohydrate
1g Dietary Fiber

Blueberry-Buttermilk Sherbet (Cooking Light)

2010-04-19T13:00:00.001-07:00

3 cups fresh blueberries

1 cup nonfat buttermilk

1 cup skim milk

½ cup sugar

½ cup unsweetened grape juice

Position knife blade in food processor bowl; add blueberries and process until smooth. Transfer to a wire-mesh strainer; press with back of spoon against the sides of the strainer to squeeze out juice. Discard pulp in strainer. Combine blueberry juice, buttermilk, and remaining ingredients, stirring until sugar dissolves. Pour mixture into freezer can of a 2 quart hand turned or electric freezer. Freeze according to manufacturer’s instructions. Let ripen 1 hour, if desired. Scoop sherbet into individual dessert bowls. Serve immediately.

Yield 4 cups.

Serving Size ½ cup.

Nutritional Info Per Serving:

Calories 95

Protein 2.3g

Fat 0.4g

Saturated Fat 0.1g

Carbohydrate 21.2g

Fiber 0g

Cholesterol 2mg

Iron 0.3g

Sodium 51mg

Calcium 82mg

Tangy Crisp Vegetable and Pasta Salad

2010-04-13T07:14:00.001-07:00

( I don’t know where I got this recipe!)

½ cup pasta, uncooked

¼ cup vinegar

2 Tablespoons sugar

½ teaspoon garlic powder

1/8 teaspoon pepper

½ medium peeled, seeded and coarsely chopped cucumber ½ medium thinly sliced carrot

½ medium chopped tomato

¼ chopped green pepper

½ cup chopped broccoli florets

½ cup thinly sliced radishes

2 Tablespoons coarsely chopped onion, green or red

Cook pasta according to package directions but do not add salt to cooking water. Drain, rinse with cool water, and drain again. Meanwhile, in a small saucepan, combine vinegar, sugar, salt, garlic powder and black pepper. Stir and heat over medium heat until sugar is dissolved, but do not boil. Let cool. Rinse, drain and chop remaining ingredients. Combine in a shallow container, such as an 8 x 8 inch pan. Add cooked pasta and vinegar mixture. Mix gently. Cover and refrigerate overnight to allow flavors to blend.

Serves 6: Serving Size 1/6th of recipe.

Nutritional Info Per Serving:

Calories 60

Total Fat 0g

Cholesterol 0g

Carbohydrate 13g

Calcium 2%

Sodium 60mg

Fiber 1g

Roasted Carrots and Potatoes

2010-04-05T12:47:00.001-07:00

(Midwest Living)

Non-stick cooking spray

2 lbs. new potatoes (quartered)

3 medium carrots (peeled and cut)

2 T. snipped fresh chives

1 T. fresh oregano

1 T. fresh parsley

2 teaspoons fresh rosemary

1t. fresh sage

3 cloves garlic (minced)

2 T. melted butter

2 T. olive oil

½ t. salt

¼ t ground pepper

Spray a 13 x 9 inch baking pan with nonstick spray and set aside. Place quartered potatoes and carrots in pan. In a small bowl, toss together chives, oregano, parsley, rosemary, sage, garlic, butter & oil. Drizzle herb mixture over the vegetables and toss gently to coat. Sprinkle with salt and pepper. Bake, covered at 400 degrees F for 30 minutes. Stir and bake uncovered for additional 15-20 minutes or until potatoes are tender.

Serves 8. Nutritional Info Per Serving:

Calories 231

Fat 9g

Cholesterol 10mg

Sodium 229mg

Carbohydrates 36g

Fiber 1g

Protein 4g

Oven Beef Stew (MedicineNet.com)

2010-03-29T08:54:00.001-07:00

2 pounds lean beef stew meat, cut into bite-sized cubes (trimmed of visible fat)

3 carrots, sliced ( or cups of baby carrots)

2 onions, quartered and separated into layers

3 med-large potatoes, cut into stew-size wedges

(sweet potatoes can be substituted)

1 bay leaf

1 teaspoon dried oregano flakes

½ teaspoon freshly ground black pepper

½ teaspoon salt (optional)

2 ½ cups low sodium beef broth (add more as necessary)

11 ounce can condensed tomato bisque soup

Preheat oven to 275 degrees F. In an ovenproof Dutch oven or large casserole pan, combine all the ingredients except broth and soup, mix well. In a separate bowl, blend broth with condensed soup and pour over meat mixture. Cover and bake for 2 to 3 hours. Check after 2 hours to see if meat is tender and cooked throughout. If too much liquid has evaporated, add a cup or two more of beef broth. Stir mixture and bake 15 minutes more.

Serves: 8 Nutritional Info Per Serving:

Calories 331

Protein 31g

Carbohydrate 33

Fat 8g

Saturated Fat 3g

Cholesterol 77mg

Fiber 3.5g

Stir-Fried Chicken with Gingered Vegetables (FoodFit.com)

2010-03-22T08:11:00.001-07:00

½ boneless, skinless chicken breast (6oz.)
½ teaspoon peanut oil
½ cup broccoli florets
½ clove garlic
½ teaspoon sesame oil
1 teaspoon freshly grated ginger
1/3 cup sliced carrots
1/3 cup snow peas
¼ large red bell pepper, sliced into strips
1 pinch red pepper flakes
1 teaspoon rice vinegar or sherry vinegar
1 teaspoon low-sodium soy sauce
freshly ground black pepper
slight pinch of salt

Bring a medium pot of salted water to a boil. Meanwhile, season the chicken with salt and pepper. Heat the peanut oil in a nonstick wok or large nonstick skillet over high heat. When the oil is hot, add the chicken and cook, tossing with a wooden spoon, until the chicken begins to brown. Turn off the heat and transfer the chicken to a plate. Blanch the broccoli in a the boiling water until the stems just begin to get tender, about 1-2 minutes. Drain and set aside. Add the sesame oil and garlic cloves to the wok. Turn the heat to medium and cook until the garlic is fragrant and lightly golden. Remove the garlic, add the ginger and cook for another minute. Turn the heat to high, add the carrots and cook, tossing with a wooden spoon about 2 minutes. Add the peas, red peppers and hot pepper flakes, continue tossing with the spoon and cook for 1 minute. Add the chicken, broccoli, vinegar and soy sauce and cook for 2 more minutes.

Serves 1: Serving Size: 2 ½ cups.
Nutritional Info Per Serving:
Calories 200
Protein 22g
Total Fat 7g
Saturated Fat 1g
Carbohydrate 13g
Dietary fiber 4g
Cholesterol 210mg
Sugar 4g

Frittata ( adapted from Tasty Low-Fat Recipes)

2010-03-08T11:19:00.001-08:00

6 ½ oz. cubed zucchini

8oz. cubed pumpkin

10 oz. cubed potato

3 ½ oz. broccoli florets

3 teaspoons olive or canola oil

1 small chopped onion

1 small chopped red bell pepper

2 Tablespoons chopped parsley

¾ cup egg substitute

Salt and Pepper to taste

Steam the zucchini, pumpkin, potato and broccoli until tender. Transfer to a bowl. Heat 2 teaspoons of oil in a non-stick frying pan. Add the onion and pepper and cook until tender, about 3 minutes. Combine all vegetables and the parsley in the bowl. Brush the skillet with the remaining oil. Return all vegetables to the pan and spread with a spatula to an even thickness. Pour in the eggs, salt and pepper. Cook over medium heat until eggs are almost set. Place under broiler in oven, pierce gently with a fork and cook until top is browned and mixture is set.

Serves: 6

Serving Size 1 slice

Nutritional Info Per Serving:

Calories 125

Protein 8g

Fat 5g

Carbohydrate 10g

Dietary Fiber 3g

Cholesterol 90mg

Shrimp Fra Diavolo (Cooking Light)

2010-03-01T12:06:00.001-08:00

8 oz. uncooked linguine

2 Tablespoons extra-virgin olive oil, divided

1 ½ Tablespoons minced garlic, divided

1 pound shrimp, peeled and deveined

¾ cup diced onion

1 teaspoon crushed red pepper

½ teaspoon dried basil

½ teaspoon dried oregano

2 Tablespoons tomato paste

1 Tablespoon lemon juice

1 ¾ cups canned crushed tomatoes

¼ teaspoon salt

1 (14.5oz) can diced tomatoes, drainedCook pasta according to package directions, omitting salt and fat. Drain; keep warm. While pasta cooks, heat 1 Tablespoon oil in a large nonstick skillet over medium-high heat. Add 1 ½ teaspoons garlic and shrimp; sauté for 3 minutes or until shrimp are done. Remove from pan; keep warm. Add remaining 1 Tablespoon oil and onion to pan; sauté 5 minutes or until softened. Stir in remaining 1 Tablespoon garlic, pepper, basil and oregano; cook 1 minute, stirring constantly. Stir in tomato paste and lemon juice; cook 1 minute or until slightly darkened. Stir in crushed tomatoes, salt and diced tomatoes; cook 5 minutes or until thickened. Return shrimp to pan; cook for 2 minutes or until thoroughly heated. Serve over pasta.

Serves 4: Serving Size 1 cup pasta and 1 ¼ cups sauce. Calories 477

Fat 10.7g (saturated Fat 1.4g, mono 5.3g; poly 1.7g)

Protein 33g

Carbohydrates 59.4g

Fiber 5.4g

Cholesterol 172mg

Iron 5.4mg

Sodium 552mg

Calcium 121mg

2010-02-22T12:16:00.001-08:00

TEXTAREA_ID

Salmon Chowder

2010-02-22T11:25:00.000-08:00

(Eating Well)
1 Tablespoon canola oil
1/3 cup chopped carrot
1/3 cup chopped celery
4 cups reduced-sodium chicken broth
1 ½ cups water
1 12oz. skinned salmon fillet, preferably wild-caught
2 ½ cups frozen cauliflower florets, thawed and coarsely chopped
ground pepper to taste
3 Tablespoons chopped fresh chives or scallions OR 1 ½ Tablespoons dried chives
¼ teaspoon salt
1 1/3 cups instant mashed potato flakes OR 2 cups leftover mashed potatoes
¼ cup chopped fresh dill OR 2 teaspoons dried tarragon
1 Tablespoon Dijon mustard
Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery. Cook, stirring frequently, until the vegetables just begin to brown, 3-4 minutes. Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer. Cover and cook, maintaining a simmer until the salmon is just cooked through, 5-8 minutes. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork. Stir potato flakes (or left over mashed potatoes) dill (or tarragon) and mustard into the soup until well blended. Return to a simmer. Add the salmon and reheat. Season with salt and pepper.

Serves 6: Serving Size 1 ½ Cup:
Nutritional Info Per Serving:
Calories 115
Fat 5g
Saturated Fat 1g
Mono Fat 2g
Cholesterol 27mg
Carbohydrates 4g
Protein 15g
Fiber 2g
Sodium 552mg
Potassium 496mg
Diabetic Exchanges: 1 starch; 1 vegetable; 2 lean meat.

Healthy Blueberry Bran Muffin

2010-02-10T06:46:00.001-08:00

(recipes.driscolls.com)

1 cup whole wheat flour
¾ cup all purpose flour
2/3 cup brown sugar
1/3 cup flaxseed meal
1/3 cup oat bran
1 ½ teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 cup low fat vanilla yogurt
2 Tablespoons canola oil
¼ cup orange juice or water
2 large eggs
6 oz. blueberries.

Preheat oven to 400 degrees F. Line 12 muffin cups with paper or coat with cooking spray. Combine dry ingredients in a large bowl; stir well. Stir together yogurt, oil, eggs and juice in a small bowl. Add to dry mixture; stir to nearly blend wet and dry ingredients. Fold in blueberries just until batter is completely moistened. Divide batter between prepared muffin cups. Bake 19 minutes or until golden brown and pick inserted in center comes out clean. Cool on wire rack.

Serves 12:
Nutritional Info Per Serving:
Calories 186
Protein 5.13g
Saturated Fat 0.61g
Fat 4.77g
Carbohydrates 33.42g
Cholesterol 36.5mg
Fiber 3.35g
Sodium 189mg

Cod Fillets with Warm Blueberry Mango Salsa

2010-02-01T06:00:00.001-08:00

(recipes.driscolls.com)
4 cod fillets, 6 oz.
½ teaspoon cumin
½ teaspoon ground ginger
1/8 teaspoon salt
3 teaspoons olive oil, divided
¼ cup finely diced onion
1 8oz. package blueberries
¾ cup diced fresh mango
¼ cup diced red bell pepper
¼ cup chopped cilantro
1 small jalapeno chili, minced

Preheat oven to 425 degrees F. Line a baking sheet with foil and coat with cooking spray. Drizzle fish with 2 teaspoons olive oil. Place on prepared baking sheet. Combine cumin, ginger and salt; sprinkle evenly over fish. Bake fish 10-14 minutes or until cooked through. Heat remaining teaspoon olive oil in a skillet over medium-high heat. Add red onion and cook 1-2 minutes until slightly softened. Stir in blueberries, mango, bell pepper and cook 1-2 minutes until berries just begin to soften. Remove from heat and stir in cilantro and jalapeno. Serve warm salsa over fish.

Serves 6:
Nutritional Info Per Serving:
Calories 216
Protein 28.88g
Saturated Fat 0.53g
Fat 4.96g
Carbohydrates 14.23g
Cholesterol 102.06mg
Fiber 2.21g
Sodium 197mg
(Other white fish like Tilapia or Snapper can be substituted).

Light Eggs Benedict (Southern Living)

2010-01-25T07:54:00.000-08:00

Vegetable cooking spray
4 slices lean Canadian bacon
2 whole wheat English muffins, split and toasted

1 cup egg substitute
Mock Hollandaise Sauce
Paprika

Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Add Canadian bacon, and cook until thoroughly heated, turning once. Remove from heat. Place ¼ cup egg substitute in each of 4 custard cups coated with cooking spray. Cover loosely with wax paper; microwave at HIGH 2-3 minutes, giving cups a half turn after 1 minute. Place 1 bacon slice on each muffin half; top each with cooked egg substitute and 3 T. of Mock Hollandaise Sauce.

Serves 4: Nutritional Info Per Serving:
219 Calories
27% from fat
16.3g protein
c.7g fat
22.3g carbohydrate
20mg cholesterol
789 sodium
132mg calcium

Mock Hollandaise Sauce:
½ cup plain nonfat yogurt,
¼ cup reduced-calorie mayonnaise
2t. lemon juice
1/8 t. ground red pepper.
Combine all ingredients and heat.
19 calories
1.4g fat (0g saturated fat)
1.2g carbohydrate

2mg cholesterol
44mg sodium
19mg calcium

Homestyle Skillet Stew (Real Food for People with Diabetes)

2010-01-10T18:22:00.001-08:00

1 medium potato, peeled and cut into chunks
3 medium carrots, peeled and cut into chunks
1 small onion quartered
Nonfat cooking spray
1 lb. ground turkey breast
1/3 cup fat-free sour cream
1 cup skim milk
1 pkg. (1oz.) ranch dressing mix.

Cook potato, carrots and onion in small amount of water in microwave until tender. Set aside. Spray large skillet with cooking spray. Brown ground turkey breast. Add sour cream, milk and ranch dressing mix. Stir and simmer 1-2 minutes. Add cooked vegetables and stir; simmer 1-2 minutes more.

Serves 6: Nutritional info Per Serving:
162 Calories
1.4g Fat
0.45 Saturated Fat
22.5g Protein
14.1g Carbohydrate
46mg Cholesterol
Diabetic Exchanges: Lean Meat 2; Vegetable 2

Cranberry Soup (Fitness and Freebies)

2010-01-03T18:47:00.001-08:00

1 lb. fresh cranberries (4 cups)
1 large cinnamon stick
½ cup sugar
2 cups evaporated skim milk
¼ cup plain low-fat yogurt .

Place cranberries and cinnamon stick in large saucepan. Add water to level about ½ inch above the berries. Heat to a boil at medium; reduce heat and simmer until cranberries are very tender. Remove cinnamon stick. Pour cranberry mixture in blender. Puree, slowly adding sugar. Strain. Place cranberry mixture and evaporated milk in saucepan; heat to just under a boil. Serve hot or cold. Serve with T. of yogurt and dash of nutmeg.

Serves 4.
Nutritional Info Per Serving:
Calories 230
Fat 1g
Carbohydrate 51g
Cholesterol 6mg
Sodium 182mg
Protein 11g
Fiber 6g
Dietary Exchanges: 1 ½ Starch; 2 Fruit.

Tortilla Roll-Ups (BellyBytes.com)

2009-12-22T07:09:00.001-08:00

Four 10” flour tortillas
2 T. low-fat salad dressing
½ cup chunky salsa
4 oz. sliced smoked turkey
½ cup shredded low-fat cheddar cheese
½ cup thin strips red pepper
¼ cup sliced green onions
2 T. sliced black olives

Spread salad dressing then salsa on tortilla; Top with meat, cheese and vegetables as desired. Roll up and wrap each tortilla in plastic wrap and refrigerate. Before serving heat 1 minute in microwave on medium power and cut into 1” slices for bite sized snacks.

Serves: 8. Nutritional Info Per Serving:
158 calories
8g protein
23g carbohydrates
2g fiber
4g fat (1g. saturated)
8mg cholesterol
46mg folate
1mg iron
479 sodium

Veggie-Topped Tilapia (Taste of Home Healthy Cooking)

2009-12-14T07:28:00.001-08:00

4 tilapia fillets (5 oz. each)
1/3 cup white wine or reduced-sodium chicken broth
½ teaspoon seafood seasoning
1 medium onion, finely chopped
1 medium green pepper, finely chopped
1 small tomato, chopped
3 Tablespoons lemon juice
1 teaspoon olive oil
¼ teaspoon garlic powder
¼ cup Parmesan cheese

Place fillets in a 13 x 9 inch baking dish coated with cooking spray. Drizzle with wine or broth; sprinkle with seafood seasoning. Combine the onion, green pepper, tomato, lemon juice, oil and garlic powder; spoon over fillets. Cover and bake at 425 degrees F for 15 minutes. Uncover; sprinkle with Parmesan cheese. Bake 5-10 minutes longer or until vegetables are tender and fish flakes easily with a fork.

Serves 4: Nutritional Info Per Serving:
192 Calories
4g fat
2g saturated fat
73mg cholesterol
223mg sodium
8g carbohydrate
2g fiber
29g protein
Diabetic Exchanges: 4 very lean meat; 1 vegetable; ½ fat.

Mushroom Quesadillas (American Heart Association)

2009-12-07T08:13:00.001-08:00

Vegetable oil spray
8 oz. sliced fresh mushrooms
½ medium onion, thinly sliced
1 t. minced garlic
3 T. chopped fresh cilantro
3 8 inch whole-wheat flour tortillas
6 T. shredded low-fat Monterey Jack with jalapeno peppers or Cheddar cheese.

Serves 6: Serving Size: 2
Wedges Preheat oven to 350 degrees.

Spray a large skillet with vegetable oil. Cook mushrooms, onion, and garlic until onion is tender about 5-7 minutes.
Stir in cilantro and remove from heat. Arrange 1/3 of mushroom mixture on half of one tortilla. Sprinkle with 2 T. of cheese. Fold the other half of tortilla over the cheese. Bake about 5 minutes or until filling is hot. Cut each quesadilla into 4 wedges.

Nutritional Info Per Serving:
Calories 79
Total Fat 1.0g
Cholesterol 2mg
Carbohydrates 17g
Protein 5g
Dietary Exchanges: 1 starch; ½ very lean meat

Salsa Topped Tomatoes (Dierbergs)

2009-11-23T05:43:00.000-08:00

3 ears of corn on the cob
1 red bell pepper, quartered and seeded
2-3 jalapenos, halved, seeded and deveined
1 medium onion, cut into wedges
2 Tablespoons olive oil
1 Tablespoon chopped fresh cilantro
1 Tablespoon lime juice
1 Tablespoon honey
½ teaspoon salt
¼ teaspoon ground black pepper
1 can black beans, drained

Brush corn, bell pepper, jalapenos and onion with olive oil. Place on oiled grill over medium heat; cover and turn occasionally until tender, about 6-8 minutes. Cool slightly. Cut kernels from cob with serrated knife. Finely chop jalapenos; chop bell pepper and onion. In medium bowl, combine vegetables and remaining ingredients. Add black beans. Chill several hours. Makes about 4 cups.

Nutritional Info Per Serving:
Serving size- 2 Tablespoons
Calories 23
Total Fat 1gm
Saturated fat 0gm
Carbohydrates 4gm
Protein 1gm
fiber 1gm
Sodium 39mg

Walnut Raisin Apple Cookies (Healthy Cooking)

2009-11-16T05:37:00.000-08:00

¼ cup butter
1 cup packed brown sugar
2 eggs
¼ cup unsweetened apple juice
¼ teaspoon lemon extract
1 ½ cups all-purpose flour
1 cup quick cooking oats
1 teaspoon ground cinnamon
¾ teaspoon baking soda
¾ teaspoon salt
¼ teaspoon ground nutmeg
1/8 teaspoon ground cloves
1 ½ cups chopped peeled tart apples
1 cup raisins
½ cup chopped walnuts

In a large bowl, cream butter and brown sugar until crumbly, about 2 minutes. Add eggs, one at a time, beating well after each addition. Add apple juice and lemon extract. Combine the flour, oats, cinnamon, baking soda, salt, nutmeg and cloves. Gradually add to creamed mixture and mix well. Stir in the apples, raisins and walnuts. Drop by rounded tablespoonfuls 2 inches apart onto ungreased baking sheets. Bake at 350 degrees for 11-13 minutes or until lightly browned. Remove to wire racks.

Serving Size: 2 cookies
Nutritional Info Per Serving:
139 Calories
4g fat
2g saturated fat
23mg. cholesterol
143mg sodium
24g. carbohydrate
1g. fiber
2g. protein
Diabetic Exchanges: 1 starch, 1 fat ½ fruit.

¼ cup butter
1 cup packed brown sugar
2 eggs
¼ cup unsweetened apple juice
¼ teaspoon lemon extract
1 ½ cups all-purpose flour
1 cup quick cooking oats
1 teaspoon ground cinnamon
¾ teaspoon baking soda
¾ teaspoon salt
¼ teaspoon ground nutmeg
1/8 teaspoon ground cloves
1 ½ cups chopped peeled tart apples
1 cup raisins
½ cup chopped walnuts

In a large bowl, cream butter and brown sugar until crumbly, about 2 minutes. Add eggs, one at a time, beating well after each addition. Add apple juice and lemon extract. Combine the flour, oats, cinnamon, baking soda, salt, nutmeg and cloves. Gradually add to creamed mixture and mix well. Stir in the apples, raisins and walnuts. Drop by rounded tablespoonfuls 2 inches apart onto ungreased baking sheets. Bake at 350 degrees for 11-13 minutes or until lightly browned. Remove to wire racks.

Serving Size: 2 cookies
Nutritional Info Per Serving:
139 Calories
4g fat
2g saturated fat
23mg. cholesterol
143mg sodium
24g. carbohydrate
1g. fiber
2g. protein
Diabetic Exchanges: 1 starch, 1 fat ½ fruit.

Cranberry-Mustard Pork Loin

2009-11-02T08:31:00.001-08:00

(Healthy Cooking-Taste of Home)

1 boneless whole pork loin roast (2 lbs.)
1 can (q6 oz.) whole-berry cranberry sauce
¼ cup Dijon mustard
3 Tablespoons brown sugar
3 Tablespoons lemon juice
1 Tablespoon cornstarch
¼ cup cold water

Place roast in a 3 quart slow cooker. Combine the cranberry sauce, mustard, brown sugar and lemon juice: pour over the roast. Cover and cook on low 4-4 ½ hours or until a meat thermometer reads 160 degrees. Remove roast and keep warm. Strain cooking juices into a 2 cup measuring cup; add enough water to measure 2 cups. In a small saucepan, combine cornstarch and cold water until smooth; stir in cooking juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with pork.

Serving Size: 3 oz.
Nutritional Info Per Serving:
255 Calories
6g of Fat
2g saturated fat
56mg cholesterol
236mg sodium
28g carbohydrate
1g fiber
22g protein

Stuffed Tomatoes With Pine Nuts

2009-10-26T05:55:00.001-07:00

Non-stick vegetable oil
¾ cup instant brown rice
1 Tablespoon pine nuts
4 large, ripe tomatoes
1 green bell pepper, seeded and minced
½ cup yellow squash, finely chopped
4 Tablespoons low-fat feta cheese
1 teaspoon minced fried onion
1 teaspoon dried oregano
1 teaspoon dried basil
¼ teaspoon freshly ground black

Preheat oven to 350 degrees. Coat a shallow baking pan with cooking spray. Bring 1 cup of water to a boil in a saucepan. Add rice, reduce heat to low, cover and simmer 10 minutes, until liquid is absorbed. Separately, toast pine nuts over medium heat for 2 minutes. Set aside. Slice off tomato tops. Gently scoop out pulp and finely chop. Place 1/3 of pulp in large bowl. Add cooked rice and pine nuts to pulp. Add bell pepper, yellow squash, 2 Tablespoons of feta, the minced onion, oregano, basil, salt and black pepper. Mix well. Stuff rice mixture into tomato shells, transfer to baking pan and top with remaining feta cheese. Bake 20 minutes until golden.

Serves 4.
Nutritional Info Per Serving:
Calories 150
Total Fat 3g
Saturated fat 1.5g
Carbohydrates 22g
Protein 5g
Fiber 4g
Sodium 135g

Caramel Apple Salad

2009-10-19T08:10:00.001-07:00

(submitted by GHD member Marsha)

1 small package of Instant Sugar Free Butterscotch pudding 1 8oz. tub of frozen whipped topping (cool whip free)
1 8oz. can crushed pineapple in its own juices
5-6 diced apples with peel
1 cup chopped nuts (optional)

Combine the tub of topping and the sugar free butterscotch pudding in a large bowl. Pour the pineapple and its juice into another bowl. Chop/dice the apples and coat them with the juice of the pineapple in the bowl to prevent the apples from turning brown. Place the apples in the topping and butterscotch mixture in the other bowl. When all of the apples have been chopped, combine the remaining pineapple and juice into the bowl with the apples, pudding and whipped topping. Add nuts and stir well.
(Nutritional Information not available).

Mexicali Soup (ADA)

2009-10-13T06:02:00.000-07:00

2 teaspoons olive oil
1 large onion
2 garlic cloves, minced
1 teaspoon hot chili powder
1 teaspoon ground cumin
½ teaspoon dried oregano leaves
2 Tablespoons canned green chilies
1 (15 oz.) can black beans, drained
1 (14.5 oz.) can diced tomatoes
1 cup frozen corn
3 cups low-fat, reduced-sodium chicken broth
1 Tablespoons minced cilantro
Salt & pepper to taste

Heat the oil in a large saucepan over medium heat. Add the onion and garlic, and sauté for 3 minutes. Add the chili powder, cumin and oregano and sauté for 2 more minutes. Add the remaining ingredients and bring to a boil. Lower the heat and simmer for 30 minutes. Serve or freeze. (Thaw in the refrigerator overnight before serving).

Nutritional Info Per Serving
Serves 6
Serving Size 1 ½ cups:
Calories 125
Calories from Fat 20
Total Fat 2g
Saturated Fat 0.3g
Trans Fat 0g
Cholesterol 0mg
Sodium 450mg with out adding additional salt
Total Carbohydrate 22g
Dietary Fiber 6g
Sugars 6g
Protein 6g
Diabetic Exchanges: Starch 1, Vegetable 1, Fat 0.5

Chicken and Broccoli in Mushroom Sauce (AHA)

2009-10-05T06:15:00.000-07:00

Vegetable Spray
10 oz. fresh broccoli spears
4 Tablespoon margarine/divided
8 oz. fresh mushrooms
2 cups low-sodium chicken broth
1/3 cup nonfat dry milk
¼ cup flour
¼ cup green onions
Dash of nutmeg
6 Tablespoons grated Parmesan cheese/divided
¼ cup fresh bread crumbs
2 Tablespoons finely chopped parsley
2 cups diced, cooked chicken

Preheat oven to 375 degrees F. Lightly spray an 11 x 7 inch baking pan with vegetable oil. Steam broccoli spears until tender-crisp. Drop into ice water to stop cooking. Drain and blot dry on paper towels. Set aside. In medium nonstick skillet over medium heat, melt 1 T. margarine. Add sliced mushrooms, cover and cook 7-9 minutes. Uncover and increase setting to high. Allow liquid to evaporate. Set aside. In a small bowl, combine chicken broth and nonfat dry milk. Set aside. In medium saucepan, melt 3 T. margarine over medium-high heat. Stir in flour and cook 1 minute. Add chicken broth mixture and stir with wire whisk. Bring to a boil, then add onion, nutmeg and 3 T. Parmesan cheese. Add cooked mushrooms and set aside. In small bowl, combine bread crumbs, 3 T. Parmesan and parsley. Lay broccoli spears on bottom of prepared pan. Evenly distribute chicken over broccoli. Pour mushroom sauce over. Sprinkle bread-crumb mixture on top. Bake 25 minutes.

Serves 6:
Nutritional Info Per Serving:
Calories 262
Total Fat 13g

Vegetable Spray
10 oz. fresh broccoli spears
4 Tablespoon margarine/divided
8 oz. fresh mushrooms
2 cups low-sodium chicken broth
1/3 cup nonfat dry milk
¼ cup flour
¼ cup green onions
Dash of nutmeg
6 Tablespoons grated Parmesan cheese/divided
¼ cup fresh bread crumbs
2 Tablespoons finely chopped parsley
2 cups diced, cooked chicken

Preheat oven to 375 degrees F. Lightly spray an 11 x 7 inch baking pan with vegetable oil. Steam broccoli spears until tender-crisp. Drop into ice water to stop cooking. Drain and blot dry on paper towels. Set aside. In medium nonstick skillet over medium heat, melt 1 T. margarine. Add sliced mushrooms, cover and cook 7-9 minutes. Uncover and increase setting to high. Allow liquid to evaporate. Set aside. In a small bowl, combine chicken broth and nonfat dry milk. Set aside. In medium saucepan, melt 3 T. margarine over medium-high heat. Stir in flour and cook 1 minute. Add chicken broth mixture and stir with wire whisk. Bring to a boil, then add onion, nutmeg and 3 T. Parmesan cheese. Add cooked mushrooms and set aside. In small bowl, combine bread crumbs, 3 T. Parmesan and parsley. Lay broccoli spears on bottom of prepared pan. Evenly distribute chicken over broccoli. Pour mushroom sauce over. Sprinkle bread-crumb mixture on top. Bake 25 minutes.

Serves 6:
Nutritional Info Per Serving:
Calories 262
Total Fat 13g

Meaty Mostaccioli (a Dierbergs recipe)

2009-09-29T06:06:00.000-07:00

8 oz. multigrain penne pasta
1 lb. lean ground beef
2 cans (11.5 oz. each) reduced sodium vegetable juice
¼ cup diced onion
1/3 cup tomato paste
2 Tablespoons sugar
¼ teaspoon salt
½ teaspoon garlic powder or 1 clove minced garlic
1/8 teaspoon ground black pepper
3 oz. provel cheese ropes

In a large pot of boiling water, cook pasta according to package directions; drain well. While pasta cooks, preheat large Dutch oven or saucepan over medium-high heat. Crumble ground beef into preheated pan. Add onion; cook stirring occasionally until meat is browned. Drain off any fat. Add vegetable juice, tomato paste, sugar, garlic, salt, pepper and cooked pasta; cover and bring to a boil. Reduce heat and simmer for 10 minutes. Remove from heat and stir in cheese.

Serves 6.
Nutritional Info Per Serving:
Calories 339
Fat 10g
Cholesterol 48mg
Sodium 549
Carbohydrate 40g
Fiber 4g

Mustard Seared White Fish (Health Monitor at Home)

2009-09-14T06:22:00.000-07:00

1 large egg
3 teaspoons olive oil
2 teaspoons Dijon mustard
1/8 teaspoon salt
1/8 teaspoon paprika
1 Tablespoon dried sage
Fresh ground black pepper to taste
2 (4oz.) white fish filets (trout, cod, tilapia)

Whisk together the egg, 1 teaspoon of olive oil, Dijon mustard, salt, paprika, sage and black pepper until smooth. Put mixture in refrigerator. Place a large skillet in the oven and preheat to 400 degrees F. While oven is preheating, rinse the fish filets and pat dry with paper towel. When oven is hot, add remaining 2 teaspoons olive oil. Dredge both sides of the fish in the mustard coating and place the fish in the hot pan. Return pan to the oven and cook for about 4 minutes on the first side. Turn the fish over. Change the setting of the oven to broil, and cook for about another 3-4 minutes.

Serves 2:
Nutritional Info Per Serving:
Calories 265
Total Fat 17g
Cholesterol 171mg
Carbohydrate 1g
Dietary Fiber 0g
Sodium 301mg
Sugars 0g

Baked Chicken Parmesan (Diabetic Gourmet)

2009-09-10T10:54:00.001-07:00

Vegetable Oil Spray
4 slices whole-wheat bread
¼ cup plus 2 Tablespoons Parmesan Cheese
1 ½ Tablespoons finely snipped fresh parsley
1 ½ teaspoons paprika
¾ teaspoon garlic powder
½ teaspoon dried thyme, crumbled
½ cup nonfat or low-fat buttermilk
6 boneless, skinless chicken breast halves (4 oz. each)

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside. In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs. Pour buttermilk into a shallow bowl. Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray. Bake for 15 minutes, turn chicken and bake for 10 minutes or until done.

Serves 6:
Nutritional Info Per Serving:
Calories 209
Protein 38g
Sodium 303mg
Cholesterol 68mg
Fat 1g
Carbohydrates 11g
Diabetic Exchanges:
¾ Bread/Starch; 4 Low-Fat Meat

September 6, 2009 Newsletter

2009-09-09T06:28:00.000-07:00

Dear GHD Member,
Whole grain foods are unrefined foods that provide good nutritional value. These foods help protect our bodies from cancer, cardiovascular disease, diabetes and obesity. Processed foods lack fiber, vitamins, minerals and other important nutrients that the bran and germ of the grain provide. Common whole bran foods are barley, corn, oats, brown or wild rice, rye and wheat. Try to include at least three servings of these foods per day to reduce the risk of stroke, type II diabetes, asthma, high blood pressure, gum disease and even tooth loss. One of the most important things to remember is to look at the food label and ingredient list when considering a food product. Make sure the whole grain is the first ingredient listed. The package might say 100 percent whole grain and have sugar as the first ingredient. This is not a good choice. Try substituting whole grains in your favorite recipes for healthier nutrition. A few simple suggestions include: substitute ½ white flour with ½ whole wheat flour in your baked goods; replace 1/3 of the flour in a recipe with old-fashioned oats; add ½ cup of wild rice to your favorite soup recipe; add ¾ cup of old-fashioned oats per each pound of ground meat when making hamburgers or meatloaf; stir oats into your favorite yogurt.
Don't forget to visit us at: http://gethealthydesoto.blogspot.com

Garden Tomato Salsa

2009-08-03T07:26:00.000-07:00

(Valerie’s Kitchen –allrecipes.com)

½ sweet onion, chopped
½ green bell pepper, coarsely chopped
¼ cup fresh cilantro
6 slices jalapeno peppers (or to taste)
6 fresh tomatoes, quartered
2 teaspoons olive oil
2 teaspoons red wine vinegar
½ lime, juiced
1/8 teaspoon salt

Place onion, bell pepper, cilantro and jalapeno peppers into a food processor. Pulse until finely chopped. Add tomatoes and pulse just a few times until the tomatoes are coarsely chopped. Transfer to a bowl with a tight fitting lid. In a separate bowl, whisk together olive oil, red wine vinegar, lime juice and salt. Pour dressing over tomatoes and stir well. Cover and refrigerate for at least 1 hour. (Purchase your fresh vegetables & herbs for this recipe from the DeSoto Farmers’ Market for the freshest ingredients)

Nutritional Info Per Serving:
Serves 10: ¼ Cup Serving.
Calories 35
Total Fat 1g
Cholesterol 0mg
Sodium 190
Total Carbohydrate 6g
Dietary Fiber 1g
Sugar 3g
Protein 1g

Pepper Steak with Mustard Sauce (Diabetic Gourmet.com)

2009-07-27T08:52:00.001-07:00

4 (4oz.) beef tenderloin steaks (1 inch thick)
2 teaspoons coarsely ground black pepper
vegetable cooking spray
2 garlic cloves, minced
1/3 cup dry red wine
1/3 cup low-salt beef broth
1 Tablespoon country style Dijon mustard

Coat both sides of steaks with pepper. Spray a medium nonstick skillet with cooking spray and heat over medium-high heat. Place steaks into the pan in a single layer and sear fro about 1 minute or until the steak is browned. Turn and cook 5-12 minutes or until desired doneness, turning once. Drain liquid fat from pan, if any. Add garlic, cook, stirring, for 1 minute or until golden brown. Add wine and broth and boil 1 minute. Remove steaks from the skillet and cover to keep warm. With a wire whisk, stir in mustard until sauce is well blended. Serve sauce over steaks.
Serves 4.
Nutritional Info Per Serving:
Calories 207
Protein 23g
Sodium 92mg
Cholesterol 73mg
Fat 9g
Dietary Fiber 0g
Carbohydrates 0g
Diabetic Exchanges: 3 Medium-Lean Meat.

Berry Banana Mini-Muffins

2009-07-20T06:40:00.001-07:00

(I don’t know where this recipe came from. It is a borrowed recipe.)

1 ½ cups whole wheat flour
1 cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
½ teaspoon salt
½ cup buttermilk
2 eggs (try our DFM vendor’s eggs) slightly beaten
2 ripe bananas, mashed
1 cup shredded carrot
½ cup honey
¼ cup vegetable oil
1 cup fresh blueberries (DFM vendor berries are the best!)

Lightly coat 48 mini-muffin cups with no-stick cooking spray; set aside. In medium bowl, combine flours, baking powder, baking soda, cinnamon, and salt. In second bowl, combine eggs, bananas, carrot, buttermilk, honey, and oil. Make well in center of flour mixture. Pour in egg mixture; stir just until moistened. Gently stir in blueberries. (Batter will be lumpy.) Spoon batter into prepared muffin cups, filling about 2/3 full. Bake in 400 degree F oven until wooden pick inserted in center comes out clean, about 10 minutes. Cool muffins in pan for 5 minutes. Serve warm.

Makes 4 dozen mini-muffins.
(If desired, bake batter in 12 regular muffin cups for about 15 minutes).
Nutritional Info Per Serving:
Calories 108
Fat 3g
Cholesterol 18mg
Sodium 126mg
Carbohydrate 19g
Fiber 2g

Backyard Coleslaw (Eating Well)

2009-07-13T10:43:00.001-07:00

2 Tablespoons extra-virgin olive oil
2 Tablespoons red-wine vinegar
1 teaspoon sugar
½ teaspoon caraway seeds, crushed pinch of salt
freshly ground pepper to taste
3 cups finely shredded Savoy cabbage
(1/2 small to medium cabbage)
3 cups finely shredded red cabbage
(1/4 medium cabbage), rinsed
1/3 cup coarsely grated onion

Whisk oil, vinegar, sugar, caraway seeds, salt and pepper in a large bowl. Add Savoy cabbage, red cabbage and onion. Toss to coat. Serve within 2 hours.

Serves 6: Serving size: 1 Cup
Nutritional Info Per Serving:
69 calories
5g fat (1g saturated fat; 4g mono)
0mg cholesterol
6g carbohydrate
1g protein
2g fiber
44mg sodium
181mg potassium
Nutrition bonus:
Vitamin C (50% daily value)
Vitamin A (15% dv.)
½ Carbohydrate Serving
Dietary Exchanges: 1 vegetable; 1 fat.

Smoky Buffalo Burger

2009-07-06T06:42:00.001-07:00

(EatingWell)

1 lb. ground buffalo (bison)
½ cooked wild rice
½ cup shredded smoked cheese
(cheddar, gouda or mozzarella)
2 Tablespoons smoky barbeque sauce, divided
1 Tablespoon paprika (Hungarian)
2 teaspoons Dijon mustard
1 teaspoon minced garlic
¾ teaspoon fresh ground pepper
¼ teaspoon salt
¼ cup low-fat mayonnaise
1 Tablespoon sweet pepper relish
2 teaspoons horseradish
4 whole-wheat hamburger buns, toasted
4 slices tomato
4 thin slices sweet onion (Vadalia)

Preheat grill to medium. Place meat, cooked rice, cheese, 1 Tablespoon barbecue sauce, paprika, mustard, garlic, pepper and salt in a large bowl. Gently combine, without over mixing, until evenly incorporated. Form into 4 equal patties, ½ to ¾ inch thick. Combine the remaining 1 Tablespoon barbecue sauce, mayonnaise, relish and horseradish in a small bowl. Oil the grill rack. Grill the burgers until an instant-read thermometer inserted in the center registers 155 degrees, approximately 5-6 minutes per side. Assemble the burgers on buns with the barbecue mayonnaise sauce, tomato and onion. (Barbecue sauce may be refrigerated for up to 5 days).

Serves 4: Nutritional Info Per Serving:
432 Calories
19g fat (7g. saturated , 2g mono)
75mg Cholesterol
36g carbohydrate
31g, protein
5g fiber
781mg sodium
301mg potassium

Chilled Poached Salmon with Cucumber Sauce

2009-06-25T06:24:00.000-07:00

(Low-Carb Recipes)

1 cup water
½ teaspoon chicken or fish bouillon granules
1/8 teaspoon black pepper
4 fresh salmon fillets (about 6 ounces)
½ cup chopped seeded peeled cucumber
½ cup plain low-fat yogurt
2 Tablespoons sliced green onions
2 Tablespoons nonfat salad dressing or mayonnaise
1 t. Dijon mustard
1 Tablespoon chopped fresh cilantro
2 cups shredded lettuce

Combine water, bouillon granules and pepper in large skillet. Bring to a boil over high heat. Carefully place salmon in skillet, return just to a boil. Reduce heat to medium-low. Cover and simmer 8-10 minutes or until salmon flakes easily when tested with fork. Remove salmon. Cover and refrigerate. Meanwhile, combine cucumber, yogurt, onion, salad dressing, cilantro and mustard in small bowl. Cover and refrigerate. Place chilled salmon fillets on lettuce-lined plates.
Spoon sauce over salmon.

Serves 4: Nutritional Info Per Serving:
223 Calories
(26% calories from fat) 6g Total Fat
1 gram Saturated Fat
89mg Cholesterol
322mg Sodium
36g Protein
4g Carbohydrate
1g Dietary Fiber

Apple Cranberry Pork Chops (Diabetic Recipes)

2009-05-25T19:05:00.000-07:00

4 boneless pork chops,
¾ inch thick 1 pinch salt and pepper (to taste)
¼ cup apple cider or apple juice
½ cup canned whole cranberry sauce
2 Tablespoons honey
2 Tablespoons frozen orange juice concentrate
¼ teaspoon ground ginger
1/8 teaspoon ground nutmeg
non-fat cooking spray

Spray a large nonstick skillet with nonstick coating. Heat over medium-high heat. Sprinkle both sides of chops with pepper. Brown chops on each side in hot skillet. Add apple cider. Cover tightly; cook over low heat for 5-6 minutes or until chops are just done. In a small bowl combine cranberry sauce, honey, orange juice concentrate, ginger and nutmeg. Pour over chops. Cook for 1-2 minutes, until heated through.

Serves 4. Nutritional Info Per Serving:
Calories 260
Total Carbs 19.3
Dietary Fiber 0.6g
Sugars 13.8g
Total at 10.9g
Saturated Fat 4.1

Marinated Chicken Enchiladas With Black Beans

2009-05-20T15:48:00.000-07:00

(American Diabetes Association)

1 lb. boneless, skinless chicken breast, cut into cubes 1 teaspoon olive oil
Juice of 1 lime
1 teaspoon chili powder
2 scallions, minced
salt & pepper to taste
1 teaspoon olive oil
1 (15 oz.) can black beans, drained and rinsed
6 (6 inch) whole-wheat tortillas
2/3 cup reduced-fat shredded Mexican cheese blend or Monterey Jack cheese, divided
1 ½ cups canned enchilada sauce

In a medium bowl, combine the chicken with the olive oil, lime juice, chili powder, scallions, salt and pepper. Cover and marinate in the refrigerator for at least 1 hour or up to 24 hours. Preheat the oven to 375 degrees F. Remove the chicken from the marinade and discard any excess. Heat 1 t. olive oil in a nonstick skillet over medium heat. Add the chicken and sauté for 7-8 minutes or until chicken is cooked through. Remove the chicken to a bowl and add the black beans. Divide the chicken and the bean filling among six tortillas. Top each with 1 Tablespoon of the cheese. Roll up each tortilla and place seam side down in a baking dish coated with cooking spray. Pour the sauce over the enchiladas and bake, covered, for about 20 minutes. Add the remaining cheese and bake, uncovered, for 5 minutes until cheese melts.
Serves 6: Nutritional Info Per Serving:
Calories 305
Calories from Fat 80
Total Fat 9g
Saturated Fat 2.4g
Trans Fat 0g
Cholesterol 55mg
Sodium 585mg (without added salt)
Total Carbohydrate 30g
Dietary Fiber 6g
Sugars 4g
Protein 26g
Diabetic exchanges:
Starch 1.5; Vegetable 1; Lean Meat 3; Fat 0.5.

Cinnamon Swirl Cake (Southern Living)

2009-05-11T06:21:00.000-07:00

½ cup firmly packed light brown sugar
½ cup chopped pecans, toasted
2 teaspoons ground cinnamon
1 (18.25oz.) package white cake mix
1 1/3cups fat-free buttermilk
¾ cup egg substitute
1/3 cup sugar
1 teaspoon vanilla extract
Garnish: cinnamon sticks

Combine first 3 ingredients; set aside. Beat cake mix and next 4 ingredients at medium speed with an electric mixer 2 minutes or until blended. Pour one-third cake batter into a greased and floured 12 cup Bundt pan. Sprinkle with half of brown sugar mixture. Repeat layers twice, ending with batter. Bake at 325 degrees F for 45 minutes or until wooden pick inserted in the center comes out clean. Cool in pan on wire rack 10 minutes. Remove from pan and cool completely on wire rack. Garnish if desired.

Serves 16; Nutritional info per Serving:
Calories 213
Fat 7g
(saturated fat 2g; Mono 2.6g; poly 1g)
Iron 1mg
Cholesterol 3mg
Calcium 76mg
Carbohydrate 39g
Sodium 270
Protein 4g
Fiber 0.5g

Green Salad with Asparagus & Peas

2009-05-04T06:21:00.001-07:00

(Eating Well.com)
2 teaspoons freshly grated lemon zest
¼ cup lemon juice
¼ cup canola oil or extra-virgin olive oil
1 teaspoon sugar
½ teaspoon salt
¼ teaspoon freshly ground pepper
2 heads Boston or Bibb lettuce, torn into bite size pieces
2 cups very thinly sliced fresh asparagus
2 cups shelled fresh peas
1 pint grape or cherry tomatoes, halved
2 Tablespoons minced chives or scallion greens

Combine lemon zest and juice, oil, sugar, salt and pepper in a large salad bowl. add lettuce, asparagus, peas, tomatoes and chives for scallion greens: toss to coat.

Serves 8 (about 2 cups each)
Nutritional Info Per Serving.
113 Calories
7g fat (1g saturated fat; 4 grams mono-saturated fat)
0mg cholesterol
10g carbohydrate
3g fiber
1522mg sodium
339mg potassium
Diabetic Exchanges: 2 vegetable; 1 ½ fat.

Simple Roast Chicken (EatingWell.com)

2009-04-27T06:31:00.001-07:00

1 small onion, peeled and quartered
3 cloves garlic, peeled and quartered
3 sprigs fresh tarragon
3 sprigs fresh thyme
1- 5lb.chicken, giblets removed
2 Tablespoons extra-virgin olive oil
1 teaspoon kosher salt
½ teaspoon freshly ground pepper.

Preheat oven to 375 degrees F. Place onion, garlic, tarragon and thyme into the cavity of the chicken. Tie the legs together with kitchen string, mostly closing the cavity opening. Pull the wings so the tips overlap on the top of the breast; tie in place, wrapping string around the wings and body. Rub the chicken with oil, salt and pepper. Set in a roasting pan, breast-side down. Roast the chicken for 25 minutes. Turn breast-side up and continue roasting, basting occasionally with pan juices, until thermometer inserted into the thickest part of the thigh, without touching bone, registers 175 degrees about 1 ¼ to 1 ½ hours. Transfer to a cutting board. Let rest for 10 minutes. Remove string before carving.

Serves: 8
Nutritional Info Per 3 oz. Serving:
180 calories
9g Fat
2g Saturated Fat
64 mg cholesterol
1g carbohydrate
21g protein
0g fiber
300mg sodium

Beef Stroganoff with Portobello Mushrooms (EatingWell.com)

2009-04-20T07:17:00.000-07:00

2 teaspoons plus 1 Tablespoon canola oil, divided
1 lb. flank steak, trimmed
4 large Portobello mushrooms, sliced
1 large onion, sliced
¾ teaspoon dried thyme leaves
½ teaspoon salt
½ teaspoon freshly ground pepper
3 Tablespoons all-purpose flour
1 14oz. can reduced-sodium beef broth
2 Tablespoons cognac or brandy
1 Tablespoon red-wine vinegar
½ cup reduced-fat sour cream
4 Tablespoons chopped fresh chives or parsley

Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3-4 minutes per side. (The meat will be rare but will continue to cook as it rests) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into ¼ inch thick slices. Heat the remaining 1 Tablespoon oil in the skillet over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8-12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, brandy and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.

Serves 4: Nutritional Info Per Serving:
329 calories
16g fat (5g.sat. 7g mono)
56mg cholesterol
14g carbohydrate
26g protein
2g fiber
383 mg sodium

Waldorf Salad

2009-04-13T06:17:00.001-07:00

( Better Homes and Gardens Favorites)

2 cups chopped apple (2 medium apples)
1 ½ teaspoons lemon juice
¼ cup raisins or snipped pitted whole dates
¼ cup seedless green grapes, halved
2 Tablespoons sliced celery
¼ cup nonfat mayonnaise
¼ cup plain nonfat yogurt
Lettuce leaves (try Romaine or loose leaf)
1 Tablespoon chopped walnuts

In a medium mixing bowl, toss together the chopped apple and lemon juice. Stir in the raisins or snipped dates, grapes and celery. For the Dressing: In a small mixing bowl stir together the mayonnaise and yogurt. Fold the dressing into the apple mixture. Cover and chill for 2 to 24 hours. To serve, arrange lettuce leaves on salad plates. Spoon the salad mixture onto the lettuce-lined plates. Sprinkle with the chopped walnuts or pecans.
Serves 4: Nutritional Info Per Serving:
Calories 110
Protein 2g
Carbohydrate 25g
Dietary Fiber 2g
Total Fat 2g
Saturated Fat 0.5g
Cholesterol 0.5g
Sodium 208mg
Potassium 256
Food Exchanges: Fruit 1 ½

Artichoke Quiche (dLife)

2009-04-05T12:25:00.000-07:00

2 cups cooked white rice (prepared without added salt or fat)
¾ cup reduced fat sharp cheddar cheese
¾ cup liquid egg substitute
1 teaspoon dried dill weed
¼ teaspoon salt
1 crushed garlic clove
14 oz. Artichoke hearts, quartered
¾ cup fat free milk
¼ cup fresh chopped green onion
1 Tablespoon Dijon mustard
¼ teaspoon white pepper

Preheat oven to 350 degrees F. Spray a 9” pie plate with nonstick cooking spray. In a bowl, mix the rice, ¼ cup of the egg substitute, dill, salt and garlic and press into the pie plate. Bake for 5 minutes, add the artichokes on top of the rice crust. Sprinkle the remaining cheese evenly over the artichokes. Mix together the remaining ½ cup egg substitute, milk, green onions, mustard, and pepper then pour into pie plate. Bake for 50 minutes or until set. Let cool 5 minutes before cutting into 6 wedges.

Serves 6:
Serving Size: 1 slice:
Nutritional Info Per Serving:
Calories 170
Total Fat 2.5g
Sat. Fat 1.5
Trans fat 0g
Cholesterol 10mg
Sodium 650mg
Total Carbohydrates 26g
Dietary Fiber 6g

Quick Banana Pudding

2009-03-30T07:01:00.001-07:00

(Food & Family Healthy Living)
submitted by GHD member Marsha

1 qt. (4 cups) fat free milk
47 Nilla Reduced Fat Wafers, divided
3 cups ripe bananas, sliced
2 pkg. (4 serving size) Jell-o Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie filling
2 cups thawed Lite Cool Whip Topping

Add milk to pudding mix in medium bowl. Beat with wire whisk 2 minutes or until well blended. Refrigerate 5 minutes. Spoon ½ cup of the pudding onto bottom of 2 qt. serving bowl. Top with layers of 8 wafers, 1/3 of bananas and additional 1 cup of the pudding. Stand 12 of remaining wafers around outside edge of dish. Top with layers of 12 more wafers, half of remaining bananas, 1 cup pudding, remaining 15 wafers, remaining bananas and remaining pudding. Cover. Refrigerate at least 3 hours or overnight. Cover with whipped topping just before serving. Makes 14 servings.

Serving Size: 2/3 cup.
Nutritional Info Per Serving:
Calories 140
2.5 total fat
1.5 Saturated fat
0mg cholesterol
270mg sodium
28g carbohydrate
1g dietary fiber
15g sugars
3g protein

Almond Topped Baked Cod (dLife)

2009-03-23T07:45:00.001-07:00

1 lb. Cod, cut into 4 pieces
2 Tablespoons fresh dill weed or
1 teaspoon dried 4 teaspoons melted margarine
4 teaspoons fresh lemon juice
1 teaspoons crushed garlic
2 Tablespoons sliced almonds, toasted.

Preheat oven to 425 F degrees. Spray nonstick cooking spray into a baking dish and arrange fish in a single layer. In a small bowl, mix the dill, margarine, lemon juice, and garlic and pour over the fish. Bake until fish flakes easily with a fork, about 10 minutes. Serve topped with almonds. (Toast nuts in a pan over high heat or bake at 450 degrees F until golden, about 2 minutes. Careful not to let them burn!)

Serves 4: Nutritional info Per serving:
Calories 150.4
Total Carbs 0.6g
Dietary fiber 0.1g
Sugars 0.2g
Total Fat 5g
Saturated Fat 0.8g
Unsaturated Fat 4.2g
Potassium 541.8mg
Protein 23.7g
Sodium 128.5mg
Dietary Exchanges 1 fat
3 very lean meat.

Breakfast Apricot Muffins (Splenda)

2009-03-17T06:51:00.000-07:00

1 cup all-purpose flour
¼ cup Splenda, granulated
2 teaspoons baking powder
1 egg
¼ teaspoon salt
2 Tablespoons Canola oil
2 Tablespoons skim milk
¼ teaspoon almond extract
½ cup Smuckers Apricot Sugar Free Preserves, plus additional for spreading on tops of muffins

Heat oven to 350 degrees F. Coat 6 muffin cups with no-stick cooking spray. Combine flour, splenda, baking powder and slat in medium bowl. Beat together egg, oil and milk. Blend in preserves and almond extract. Add to flour mixture and stir just until moistened. Fill muffin cups evenly with batter. Bake 20-30 minutes or until toothpick comes out clean. Cool and spread tops with a thin layer of preserves before serving.

Serves 6: Serving Size: 1 muffin.
Nutritional Info Per Serving:
Calories 150
Calories from Fat 50
Fat 6g
Saturated Fat 1g
Cholesterol 35mg
Sodium 190mg
Carbohydrate 23g
Fiber 0g
Sugar 1g
Protein 3g

Louisiana Sweet Potato Salad

2009-03-09T12:02:00.001-07:00

(Zorba Paster on your Health)

1 pound sweet potatoes
3 stalks chopped celery
½ cup coarsely chopped red onion
1 Tablespoon minced parsley
¼ cup dried cranberries
2 Tablespoons lemon juice
2 Tablespoons Olive Oil
1 Handful chopped walnuts or pecans
salt to taste

Preheat oven to 400 degrees F. Bake potatoes until tender. Do not overbake; they should not be mushy. (It is okay to use the microwave) Cool, peel and cut into chunks. In a large bowl, combine potatoes, celery, parsley, onion and cranberries. In a small bowl, whisk together lemon juice and olive oil. Toss with potato mixture and add nuts. Salt to taste.

Serves 4:
Nutritional Info Per Serving:
Calories 170
Total Fat 8.24g
Saturated Fat 1.07g
Monounsaturated Fat 5.17g
Polyunsaturated Fat 1.64g
Cholesterol 0mg
Sodium 74mg
Carbohydrates 22.4g
Protein 2.95g
(I used fresh cranberries and baked them ahead of time).

Tuna & Fresh Fruit Salad (Lite Delight)

2009-03-02T06:55:00.001-08:00

1 can (12 ½ oz.) Tuna, drained and broken into chunks
lettuce leaves (optional)
¼ cup silvered almonds
4 cups slices or wedges fresh fruit (apples, bananas, berries, kiwi, melon, papaya, peaches or pears)

Fruit Dressing: 1 container (8 oz.) lemon, mandarin orange or vanilla low-fat yogurt
Line a large platter or 4 individual plates with lettuce leaves. Arrange tuna and desired fruit in a decorative design over lettuce. Sprinkle almonds over salad if desired. For Fruit dressing: In a small bowl stir together yogurt, orange juice and cinnamon until well blended. Serve dressing with salad.

Makes 4 servings.
Nutritional Info Per Serving:
Calories 233
Fat 1g
Sodium 434mg
Cholesterol 30mg

Cherry Nut Chicken Pasta Salad

2009-02-23T06:53:00.000-08:00

(This is one of my favorites. Don’t know where I got it!)

8 oz. bowtie pasta (farfalle)
2 boneless, skinless breasts of chicken
(cooked and cut into small cubes)
½ cup sliced celery
1 pkg. (3 oz) sweetened dried cherries (or crasins)
3 Tablespoons slivered almonds (toasted)
½ cup fat free (Hellmans) mayonnaise
¼ cup white wine vinegar
¼ cup apple juice (a baby food jar works great)
3 Tablespoons sugar
2 teaspoons poppy seed
½ teaspoon dry mustard
¼ teaspoon salt

Cook pasta in large pot of boiling water according to package directions. Drain, rinse with cold water to cool and drain well. In a large bowl, combine pasta, cooked chicken, celery, cherries and almonds; mix well. In medium bowl using wire whisk, combine mayonnaise, vinegar, apple juice, sugar, poppy seed, mustard and salt. Pour dressing over salad; toss gently to coat. Refrigerate for at least 45 minutes. Serve cold.

Makes 6 servings.
Nutritional Info Per Serving:
Calories 211
Fat 4g
Saturated Fat 0g
Cholesterol 31mg
Sodium 300mg
Carbohydrates 31g

Poached Salmon with Herbed Caper Sauce (Diabetes Forecast)

2009-02-14T16:43:00.001-08:00

4 (4oz.) salmon filets
a few slices of Vidalia onion
5 peppercorns
water
1 cup fat-free yogurt
1 small cucumber, peeled, seeded and diced 1 Tablespoon minced basil
1 teaspoon minced thyme
2 teaspoons capers
scant salt & pepper

To prepare the salmon: Place the salmon in a skillet with the onion, peppercorns and water to cover. Bring to a boil. Lower the heat and simmer for 7-9 minutes or until salmon is cooked through. Remove with a slotted spoon and refrigerate. Combine all the sauce ingredients. Serve the salmon cold with the sauce.
Makes 4 servings:
Serving size: 1 (4oz.) filet; ¼ cup of sauce. Nutritional info per Serving:
Calories 200
Calories from Fat 65
Total Fat 7g
Saturated Fat 1.4g
Trans Fat 0g
Cholesterol 50mg
Sodium 115mg
Total Carbohydrate 3g
Dietary fiber 0g
Sugars 3g
Protein 30g
Diabetic exchanges:
lean meat 4

Wheat Berry Salad with Dried Apricots (BHG recipe center)

2009-02-09T11:38:00.001-08:00

1 cup wheat berries, rinsed & drained
1 15oz. can garbanzo beans (chickpeas), rinsed and drained
1 cup slivered fresh snow peas
½ cup dried apricots
sliced ½ cup cried cranberries
¼ cup chopped green onions
3 Tablespoons toasted walnut oil
1 Tablespoon lemon juice
salt & pepper

In a medium bowl combine wheat berries, 3 cups of water and 1/8 teaspoon salt; cover and refrigerate overnight. Transfer to medium saucepan; bring to a boil. Reduce heat; simmer covered for 45-60 minutes or until tender. Drain; cool 1 hour. In a large bowl combine drained wheat berries, garbanzo beans, snow peas, apricots, cranberries and green onions. In a bowl whisk together oil, lemon juice and ½ teaspoon of salt and pepper. Pour over wheat berry mixture; stir to coat. Serve at once or cover and refrigerate up to 24 hours.

Serves 8: Nutritional Info Per Serving:
Calories 239
Total Fat 6g
Saturated Fat 1g
Monounsaturated Fat 1g
Polyunsaturated Fat 4g
Cholesterol 0mg
Sodium 342mg
Carbohydrate 43g
Total Sugar 13g
Fiber 7g
Protein 6g

Meat and Potato Soup (Taste of Home)

2009-02-02T11:35:00.001-08:00

4 cups of water
3 cups cubed cooked beef chuck roast
4 medium red potatoes, cubed
4 oz. sliced fresh mushrooms
½ cup chopped onion
¼ cup ketchup
2 teaspoons beef bouillon granules
2 teaspoons cider vinegar
1 t. brown sugar
1 t.. Worcestershire sauce
1/8 t. ground mustard
1 cup coarsely chopped fresh spinach

In a Dutch oven, combine the first 11 ingredients. Bring to a boil. Reduce heat; cover and simmer for 14-18 minutes or until potatoes are tender. Stir in spinach; cook 1-2 minutes longer or until tender.

Nutritional Analysis Per Serving.
Servings: 6; Serving Size 1 1/3 cups.
Calories 210
Fat8g
Saturated Fat 3g
Cholesterol 49mg
Sodium 431mg
Carbohydrate 18g
Fiber 2g
Protein 17g
Diabetic Exchanges:
2 lean meat
1 starch

Chunky Veggie Chili (ADA)

2009-01-26T06:40:00.001-08:00

1 Tablespoon olive oil
1 large onion, chopped
2 cans (14.5oz.) diced tomatoes, un-drained
2/3 cup hot salsa
1 ½ teaspoon chili powder
1 ½ teaspoon ground cumin
2 cans (15-16 oz.) red kidney beans, rinsed and drained
1 large red bell pepper, chopped
1 large zucchini, cut into ½ inch chunks
1 med. yellow squash, ½ inch chunks.

In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 2-3 minutes. Add the tomatoes, salsa, chili powder, and cumin. Reduce the heat to low, cover, and simmer for 10 minutes. Add the remaining ingredients, cover and simmer for 20-25 minutes or until the vegetables are tender. Ladle into bowls and serve.

Nutritional Info Per 1 Cup Serving:
Calories 162
Calories from Fat 21
Total Fat 2g
Saturated Fat0g
Cholesterol 0mg
Sodium 396mg
Carbohydrate 29g
Dietary Fiber 8g
Sugars 9g
Protein 9g
Diabetic Exchanges:
Starch Exchanges 1.5
Vegetable Exchanges 2

Spicy Baked Pork Chops (AHA)

2009-01-19T12:40:00.001-08:00

Vegetable oil spray
Egg substitute equivalent to 1 egg
2 Tablespoons fat-free milk
1/3 cup cornflake crumbs
2 Tablespoons cornmeal
½ teaspoon dried marjoram
1/8 teaspoon pepper
1/8 teaspoon dry mustard
1/8 teaspoon ground ginger
1/8 teaspoon cayenne
1 pound boneless pork loin chops, all visible fat discarded, cut into 4 portions

Preheat the oven to 375 degrees F. Using vegetable oil spray, lightly spray a shallow baking pan large enough to hold the pork chops in a single layer. In a small bowl, stir together the egg substitute and milk. In a shallow dish such as a pie pan, combine the crumbs, cornmeal, marjoram, pepper, mustard, ginger, and cayenne. Using tongs, dip the pork chops in the mild mixture, letting excess liquid drip off. Coat both sides of the pork chops with the crumb mixture. Put the chops in the prepared pan. Bake uncovered for 15 minutes. Turn the chops. Bake for 10 minutes or until the chops are tender and just slightly pink in the center.

Serves 4. Nutritional Info Per Serving:
Total Fat 4.0g
Saturated Fat 83.1
Trans Fat 2.0g
Polyunsaturated Fat 9.0
Monounsaturated Fat 7.0g
Cholesterol 5mg
Sodium 0.0mg
Carbohydrates 12.1g
Fiber 0g
Sugar 0g
Protein 8g
Calcium 7mg
Dietary Exchanges:
½ starch
3 lean meat.

Cumin-Rubbed Salmon (AHA)

2009-01-12T08:40:00.000-08:00

Vegetable spray
4 salmon fillets (4oz.)
¼ tsp. ground cumin
¼ chili powder
¼ tsp. salt
1/8 tsp. paprika

Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil and lightly spray with vegetable oil spray. Rinse the fish and pat dry with paper towels. Place the fish with the smooth side up in a single layer on the baking sheet. In a small bowl, stir together the remaining ingredients. Sprinkle on top of the fish. Using your fingertips, gently press the mixture into the fish so it will adhere. Bake for 18-20 minutes or until the fish flakes easily when tested with a fork.

Serves 4; Nutritional Info Per Serving:
Calories 145
Total Fat 4.5
Saturated Fat 0.5g
Trans Fat 0.0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 1.0g
Cholesterol 65mg
Sodium 230mg
Carbohydrates 0g
Sugar 0g

Butternut Squash Soup (Diabetic-recipes)

2009-01-05T06:02:00.001-08:00

1½ inch piece of fresh ginger, peeled and sliced thin ½ cup dry white wine
2 cups 99% fat free, no salt-added canned chicken broth
½ onion,(about 6 oz.) chopped
1 rib celery, chopped
2 large garlic cloves, minced
1 ¾ pounds of butternut squash, peeled and cubed
1/3 cup nonfat plain yogurt
1/3 cup skim milk
2 Tablespoons chopped fresh chives

Place the ginger and wine in a small pot. Bring to a simmer. Remove from heat and steep while you prepare the soup. In a large pot, cook the onions, celery and garlic in ½ cup of the stock until the onion is wilted. Add the remaining stock and squash and bring to a simmer. Continue to simmer until the squash is tender adding more stock or water as needed. Using a food processor or blender, puree squash mixture until smooth. If using a food processor do this in small batches so the machine does not overflow. Whisk in the yogurt and milk. Drain the wine and discard the ginger. Add the wine to the soup. Reheat (do not allow to boil to avoid curdling) and serve with a dollop of yogurt and a sprinkling of chives.

Serves 6. Serving Size:1 cup.
Nutritional info Per Serving:
Calories 93
Protein 4g
Total Fat 0g
Saturated fat 0g
Carbohydrates 18g
Dietary Fiber 4g
Cholesterol 0g
Sodium 43mg
Diabetic Exchanges:
Carbohydrate 1

Pumpkin Bars

2008-12-28T20:12:00.000-08:00

2 eggs
1 cup Splenda
¼ cup canola oil
¼ cup plain non-fat yogurt
1 can (15oz.) pumpkin
1 ½ cups all-purpose flour
2 tsp. baking powder
2 tsp. cinnamon
1 teaspoon ground ginger
¼ tsp. nutmeg
¼ tsp. salt

ICING: 1 8oz. pkg. nonfat cream cheese
2 Tbsp. lite buttery spread
1 ½ cups powdered sugar
2 tsp. vanilla

Preheat the oven to 350 degrees F. Mix together the eggs and Splenda with an electric mixer until mixture is lemon-colored. Add the oil, yogurt and pumpkin and beat on medium for 2 minutes. In another bowl, combine the flour and all spices. Add the dry ingredients to the pumpkin mixture and mix well. Pour the batter into an 8 x 8 baking pan. Bake for 50 minutes or until a toothpick inserted comes out clean. Remove from oven and cool before cutting into squares. To prepare icing, cream together the cream cheese and buttery spread. Add the powdered sugar and vanilla and mix again. Refrigerate for 1 hour until thickened. Spread on top of cooled pumpkin bars.

Serves 16: Nutritional Info Per Serving:
Calories 210
Total Fat 5g
Cholesterol 30mg
Sodium 205
Total Carbohydrate 36g
Protein 4g
Diabetic Exchanges:
Carbohydrate 2.5
Fat exchanges 1

Roasted Brussels Sprouts with Chestnuts (Cooking Light)

2008-12-22T08:41:00.000-08:00

1 ½ cups thinly sliced onion
¾ cup julienne-cut red bell pepper
3 Tablespoons extra virgin olive oil
1 ¼ teaspoons salt
½ teaspoon ground black pepper
½ caraway seeds 8 garlic cloves, thinly sliced
3 lbs. Brussel sprouts, (about 10 cups) trimmed and halved
1 (8.5 oz.) bottle chestmuts, coarsely chopped

Preheat oven to 400 degrees F. Combine first 8 ingredients in a large bowl, tossing to coat. Spread into a large roasting pan coated with cooking spray. Bake for 25 minutes; stirring occasionally. Add chestnuts; stir well. Bake 8 minutes or until vegetables are tender. Serve immediately.

Yield 12 servings.
Serving Size 2/3 cup.
Nutritional Info Per Serving:
Calories 129
Fat 4g
Iron 1.0mg
Cholesterol 0.0mg
Calcium 60mg
Carbohydrate 21.6g
Sodium 272mg
Protein 5g
Fiber 4.7g

Citrus-and-Herb Turkey (Southern Living)

2008-12-22T08:40:00.000-08:00

1 (7 ½ lb.) bone-in turkey breast
1 teaspoon salt
1 teaspoon freshly ground pepper
1 Tablespoon butter, softened
3 Tablespoons chopped fresh rosemary
3 Tablespoons chopped fresh sage
2 oranges, thinly sliced
2 lemons, thinly sliced
Vegetable cooking spray
1 large onion, quartered
3 cups Riesling

Sprinkle turkey breast evenly with salt and pepper. Stir together butter, rosemary and sage. Loosen skin from turkey without detaching it; spread butter mixture under skin. Arrange ¼ of orange and lemon slices over butter mixture. Gently pull skin over fruit. Coat with cooking spray. Place turkey in an aluminum foil lined baking pan coated with cooking spray. Place onion and remaining orange and lemon slices in pan. Drizzle with wine. Bake at 325 degrees F for 2 hours and 15 minutes or until a meat thermometer inserted in thickest portion registers 170 degrees, basting every 30 minutes. Cover loosely with aluminum foil coated with cooking spray to prevent excessive browning after 1 hour and 30 minutes, if necessary.
Yield 18 servings: Serving Size- 4 oz.
Nutritional Info Per Serving:
Calories 237
Fat 10g
Iron 1.9mg
Cholesterol 94mg
Calcium 45mg
Carbohydrate 6.7g
Sodium 217mg
Protein 36g
Fiber 0.9g

Mozzarella Pizza (ADA)

2008-12-08T06:51:00.000-08:00

1 refrigerated pizza dough (13.5 oz.)
1 Tablespoon olive oil
2 garlic cloves, minced
2 oz. mozzarella cheese, shredded
3 plum tomatoes, thinly sliced
2 Tablespoons chopped fresh basil

Preheat the oven to 450 degrees F. Using your fingertips or the heel of your hand, spread the dough to cover the bottom of a 12 inch pizza pan, creating a rim at the edges. In a small bowl, combine the olive oil and garlic: mix well and brush over the crush. Top with the cheese and tomato slices. Bake for 10-12 minutes, or until the crust is crisp and brown. Remove from the oven and sprinkle with the basil. Slice and serve immediately.

Serves 8.
Serving Size: 1 slice.
Nutritional Info Per Serving:
Starch Exchanges 1.5
Fat Exchanges 1
Calories 159
Total Fat 56
Saturated Fat 1.4g
Cholesterol 2mg
Sodium 392mg
Carbohydrate 25g
Dietary Fiber 1g
Sugars 4g
Protein 6g

Classic Pumpkin Pie (Cooking Light, ’03)

2008-12-01T07:28:00.001-08:00

¾ cup packed brown sugar
1 ¾ teaspoons pumpkin pie spice
¼ teaspoon salt
1 large egg
1 (12 oz.) can evaporated low-fat milk
2 large egg whites
1 (15 oz.) can unsweetened pumpkin

Crust: ½ (15 oz.) package refrigerated pie dough
cooking spray
Topping: ¼ Cup whipping cream
1 Tablespoon amaretto (almond-flavored liqueur)
2 teaspoons powdered sugar

Position oven rack to lowest position. Preheat oven to 425 degrees F. To prepare filling: Combine first 6 ingredients in a large bowl, stirring with a whisk. Add pumpkin and stir with a whisk until smooth. To prepare crust: roll dough into an 11 inch circle; fit into a 9” pie plate coated with cooking spray. Fold edges under and flute/ Pour pumpkin mixture into the crust. Place pie plate on a baking sheet. Place baking sheet on lowest oven rack. Bake at 425 degrees for 10 minutes. Reduce oven temperature to 350 degrees (do not remove pie from oven): bake an additional 50 minutes or until almost set. Cool completely on wire rack. To prepare topping: Beat cream with a mixer at high speed until stiff peaks form. Add the amaretto and powdered sugar and beat until blended. Serve with pie.

Yield 12 Servings: 1 wedge & 1 Tablespoon topping. Nutritional Info Per Serving:
Calories 222
Fat 7.4g
Iron 0.8mg
Cholesterol 32mg
Calcium 104mg
Carbohydrate 35.3g
Sodium 241mg
Protein 4.1g
Fiber 3g

Cognac-Marinated Beef Tenderloin (Cooking Light)

2008-11-24T07:03:00.001-08:00

Vegetable cooking spray
1/3 cup minced shallots
3 cloves garlic, minced
1 teaspoon dried whole thyme
1 teaspoon dried whole savory
1 teaspoon pepper
¼ teaspoon salt
¾ cup Cognac
1 (3 lb.) beef tenderloin

Coat a saucepan with cooking spray; place over medium-high heat until hot. Add shallots and garlic; sauté until tender. Add thyme and next 4 ingredients; bring to a boil. Remove from hat; let cool. Trim fat from tenderloin. Place tenderloin in a large heavy-duty, zip-loc plastic bag. Pour Cognac mixture over tenderloin. Seal bag, and shake until tenderloin is well coated. Marinate in refrigerator 8 hours, turning bag occasionally. Remove tenderloin from bag, discarding marinade. Place tenderloin on a rack in a roasting pan coated with cooking spray. Insert meat thermometer into thickest part of tenderloin. Heat oven to 500 degrees F.; place tenderloin in oven. Reduce heat to 350 degrees F., and bake for 50 to 55 minutes or until meat thermometer registers 140 degrees (rare) or 160 degrees (medium). Remove from oven and let stand 10 minutes before slicing.

Yield: 12 servings
Nutritional Info per Serving:
Calories 176
Protein 24.1g
Fat 8.0g
Saturated Fat 3.1g
Carbohydrate 0.3g
Fiber 0g
Cholesterol 71mg
Iron 3.1mg
Sodium 66mg
Calcium 7mg

Crabmeat-Stuffed Flounder (Cooking Light)

2008-11-17T06:44:00.001-08:00

Vegetable cooking spray
1 teaspoon reduced-calorie margarine
¼ cup chopped green onions
¼ lb. fresh lump crab-meat, drained
½ cup soft bread crumbs
¼ cup chopped fresh parsley
¼ cup plain nonfat yogurt
1 teaspoon dried oregano
1 teaspoon lemon juice
4 (3oz.) flounder fillets
2 teaspoons reduced-calorie margarine, melted
1 oz. grated Romano cheese

Coat a small nonstick skillet with cooking spray; add 1 t. margarine. Melt and add onions, sauté 1 minute. Add crabmeat and next 5 ingredients. Spoon ¼ cup mixture in center of each fillet; roll up fillet, jellyroll fashion. Secure with wooden toothpicks. Place in baking dish and brush with 2 t. melted margarine. Bake at 350 degrees F for 10 minutes. Sprinkle cheese evenly over flounder and bake an additional 10 minutes or until fish flakes easily with a fork.

Serves: 4
Nutritional Info Per Serving:
Calories 184
Protein 25.7g
Fat 5.7g
Saturated Fat 1.8g
Carbohydrate 6.4g
Fiber 0.5g
Cholesterol 77mg
Iron 1.2mg
Sodium 316mg
Calcium 167

Black-eyed Chicken

2008-11-12T06:50:00.001-08:00

16oz. can black-eyed peas, rinsed & drained 2 cups chopped cooked chicken breast
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
½ cup sliced green onion
½ cup fresh cilantro
2 Tablespoons fat-free Italian salad dressing 2 Tablespoons Dijon mustard
6 cups lettuce leaves

Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.

Serves: 6
Nutritional Info Per Serving:
Calories 170
Total Fat 3g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 40mg
Sodium 430 mg
Total Carbohydrate 17g
Dietary Fiber 5g
Sugars 3g
Diabetic Exchange
Vegetables-1
Meat-2
Carbs-1

Sloppy Joes (Carrie Weatherholt recipe)

2008-11-03T07:33:00.001-08:00

1 pound Morningstar Farms Meal Starters
Grillers Crumbles
1 medium onion, chopped
½ cup chopped green bell peppers
1 (1.3 oz.) envelope Sloppy Joe seasoning mix
1 (6 oz.) can tomato paste
1 ¼ cups water
8 sandwich buns

In a large saucepan, over medium heat crumble and cook Meal Starters Grillers Crumbles, onion and pepper for 5-7 minutes. Stir in seasoning mix, tomato paste and water. Bring to a boil, reduce heat to low and simmer 10 minutes.

Serves 6:
Serving size is ½ cup & 1 sandwich bun.
Nutritional Info Per Serving:
Calories 170
Calories from Fat 30
Total Fat 3.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 1020mg
Total Carbohydrate 19g
Dietary Fiber 5g
Sugars 5g
Protein 16g

Broccoli Frittata (CDC)

2008-10-27T08:08:00.001-07:00

½ cup non-fat cottage cheese
½ teaspoon dried dill
2 cups fat-free egg substitute
2 cups frozen chopped broccoli
1 teaspoon olive oil
2 teaspoons margarine
1 large diced onion

Mix cottage cheese and egg substitute together; set aside. In large non-stick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetable aside. Wipe out frying pan. Add 1 teaspoon margarine and swirl the pan to distribute it. Add half of the vegetable mixture; and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed. As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a serving plate and cut into wedges. Repeat with remaining 1 teaspoon margarine, vegetable mixture and egg mixture.

Serves 4: Serving Size is ¼ of recipe.
Nutritional Info Per Serving:
Calories 150
Total fat 3g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 380mg
Total Carbohydrate 12g
Dietary Fiber 3g
Sugars 6g
Protein 19g
Diabetic Exchanges:
Vegetables 1
Meat 2
Fat 1

Pasta Primavera (Fruits and Vegetable Recipes from CDC)

2008-10-20T07:07:00.000-07:00

1 cup broccoli florets
1 cup sliced carrots
1 cup sliced zucchini
1 cup macaroni or rotini pasta
1 Tablespoon flour
1 Tablespoon margarine
1 cup skim milk
¼ teaspoon dried basil
1/8 teaspoon black pepper
2 Tablespoons Parmesan Cheese
Steam vegetables until crisp tender and cook macaroni according to package directions. In a small saucepan, melt margarine and blend in flour. Gradually stir in milk and seasoning. (Do not add cheese at this time.) Cook over medium heat, stirring constantly, until sauce thickens. Remove from heat and blend in cheese. Pour over hot vegetables. Add macaroni and mix together.
Serves 2:
Serving Size ½ of recipe:
Nutritional Info Per Serving:
Calories 360
Total Fat 8g
Saturated Fat 2g
Trans Fat 0g
Cholesterol 5mg
Sodium 200mg
Total Carbohydrate 56g
Dietary Fiber 5g
Sugars 11g
Protein 15g
Diabetic Exchanges:
Vegetables-2
Fat-1
Carbs-2

Apple Tuna Sandwich (CDC)

2008-09-29T07:20:00.000-07:00

2 8 oz. cans unsalted tuna in water, drained
1 medium chopped apple
1 chopped celery stalk
¼ cup low fat vanilla yogurt
1 teaspoon prepared mustard
1 teaspoon honey
6 slices whole grain wheat bread
6 lettuce leaves
6 slices tomato

Combine and mix the tuna, apple, celery, yogurt, mustard and honey. Spread ½ cup of the mixture on three bread slices. Top each slice of bread with lettuce, tomato and remaining bread. Cut sandwiches in half or as desired.

Serves: 3.
Serving Size: 1 Sandwich .
Nutritional Info Per Serving:
Calories 330
Total Fat 4g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 35mg
Sodium 370mg
Total Carbohydrate 37g
Dietary Fiber 6g
Sugars 14g
Protein 38g
Vitamin A 40%
Vitamin C 20%
Calcium 15%
Iron 20%

Oatmeal Raisin Cookies with Applesauce (Diabetic Recipes)

2008-09-22T07:24:00.000-07:00

Butter flavored cooking spray
2 cups old fashioned rolled oats
1 ½ cup white all purpose flour
1 teaspoon baking soda
½ teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon salt
2/3 cup seedless raisins
¼ cup liquid egg substitute (or 1 large egg)
3 Tablespoons canola oil
¾ cup unsweetened applesauce
1 ½ teaspoons vanilla extract
1/3 cup brown sugar
1/3 cup sugar

Preheat oven to 350 degrees F. Lightly spray a cookie sheet with cooking spray. In a large bowl, combine flour, baking soda, oats, cinnamon, salt and nutmeg. Toss with raisins. In a medium bowl, cream together egg, applesauce, canola oil, vanilla and the sugars. Whisk to blend thoroughly. Fold egg-sugar mixture into flour-oat mixture, 1/3 at a time, mixing well. Drop by the tablespoonful onto prepared cookie sheet, about 2 inches apart. Bake for 12-15 minutes until golden brown. Using a metal spatula, transfer cookies to a cooling rack. When cool, store in an airtight container.
Yield: 36 cookies. Serving Size: 1 cookie.
Nutritional Info Per Serving:
Calories 73.7
Total Carbohydrates 13.5g
Dietary Fiber 0.8g
Sugars 6.4g
Total Fat 1.6g
Saturated Fat 0.2g
Unsaturated Fat 1.4g
Protein 1.4g
Sodium 71.3mg

Dietary Exchanges:Fat ¼
Fruit ¼
Other Carbohydrate ¼
Starch ½

Crunchy Apple Salad (Zonya Foco, RD)

2008-09-15T07:15:00.000-07:00

1/3 cup plain non-fat yogurt
1 Tablespoon sugar
1 Tablespoon Miracle Whip Light
¼ teaspoon vanilla
3 dashes ground cinnamon or Chinese 5-spice powder
2 Tablespoons walnuts & raisins
2 large apples, preferably 1 red and 1 green
1 can 8 oz. pineapple tidbits, in its own juice, drained

Whisk together yogurt, sugar, miracle whip, vanilla extract, cinnamon, walnuts & raisins. Slice, core and cut apples into pieces and add to bowl. Drain pineapple add to bowl and toss gently to coat well. Chill salad until ready to serve.

Serves 8.
Nutritional Info Per ½ Cup Serving:
Calories 75
Calories from Fat 21%
Fat 1.75g
Saturated Fat 0g
Fiber 2g
Cholesterol 0mg
Sodium 27mg
Protein 1g
Total Carbohydrate 15g
Sugars 12g

Apple Glazed Pork Roast

2008-09-08T07:57:00.000-07:00

2 lbs. loin of pork
½ cup apple juice
1 Tablespoon Worcestershire sauce
1 small apple peeled and cored

Trim all the visible fat from the roast. Place the meat on a rack set into a roasting pan. Mix together the apple juice, sliced apple and Worcestershire sauce. Pour the apple juice mixture over the meat. Cover. Roast in a preheated 350 degree F. oven for about 70 minutes. Continue cooking and baste with pan juices for about 30 minutes or until glazed and the meat thermometer registers “well done for pork”.
Serving Size- 8: Nutritional Info Per Serving:
Calories 194
Protein 17.5g
Sodium 66mg
Cholesterol 56mg
Fat 11.2g
Carbohydrates 4.8g.
Diabetic Exchanges: ¼ Bread/Starch, 2 ½ Medium-Fat Meat.

Beef Teriyaki (Diabetic Gourmet)

2008-09-02T08:19:00.000-07:00

1 pound boneless beef sirloin steak
¼ cup soy sauce
¼ cup dry sherry or chicken broth
1 T vegetable oil
½ teaspoon ground ginger
1 teaspoon sugar or sugar substitute
1 clove garlic, chopped

Trim fat from beef steak; cut beef into ¾ inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour. Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs about 4 inches from the heat 5-6 minutes; turn. Brush with marinade; broil until done, 5-6 minutes longer.

Serves 5. Nutritional Info Per Serving:
Calories 100
Protein 17g
Sodium 200mg
Cholesterol 45mg
Fat 3g
Carbohydrates 1g
Diabetic Exchanges: 2 ½ Low Fat Meat.

Marinated Steak Kabobs

2008-08-25T06:15:00.000-07:00

¼ cup lite soy sauce
1 Tablespoon honey
2 Tablespoons dry sherry
1 teaspoon orange zest
1 Tablespoon canola oil
1 pound sirloin steak, trimmed of any fat and cut into 1 ½ inch cubes
1 large green pepper, seeded and cut into 1 inch squares 1 large red pepper, seeded and cut into 1 inch squares
Combine the soy sauce, honey, sherry, zest and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight. Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers. Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness.

Serves 4: Serving Size: 4 ounces sirloin
Calories 194
Protein 23g
Sodium 354mg
Cholesterol 64mg
Fat 7g
Carbohydrates 9g
Diabetic Exchanges: 3 lean meat; 2 vegetable. (The Diabetes Food and Nutrition Bible)

Apple Cinnamon Muffins (Diabetic Gourmet)

2008-08-18T06:44:00.000-07:00

1 ½ cup oat bran cereal - uncooked

1 cup whole wheat flour

2 tsp. ground cinnamon

1 tsp. baking powder

¾ tsp baking soda

½ tsp. salt

¾ cup unsweetened applesauce

1 cup apple, peeled, cored, diced

½ cup honey

½ cup vegetable oil

1 egg

1 tsp pure vanilla extract

Preheat oven to 375 degrees. Coat 12 medium sized cups with vegetable oil or line with paper baking cups. In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda and salt. In a large bowl, combine applesauce, honey, oil, egg and vanilla. Stir in dry ingredients; mix well. Stir in apple. Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Best when served warm.

Serving Size- 1 muffin

Nutritional info Per Serving:

Calories 160

Protein 3g

Fat 7g

Carbohydrates 22g

Diabetic exchanges: 1 Starch/Bread; 1 Fat; ½ Fruit. (Try substituting ¼ cup egg beater instead of the egg to save even more calories).

Chicken Teriyaki With Vegetables (AHA)

2008-08-11T06:38:00.000-07:00

6 boneless chicken breast fillets (4oz.)
2 medium zucchini sliced
16 cherry tomatoes
16 fresh mushrooms
4 medium onions cut into 8 wedges 16 wooden or metal skewers

Marinade:1/8 cup light soy sauce
5 Tablespoons firmly packed brown sugar
1 ¼ Tablespoons vegetable oil
1 teaspoon ground ginger
1/3 cup sherry
1 teaspoon hot pepper oil

Combine marinade ingredients in a covered container. Rinse chicken and pat dry. Slice lengthwise. Wipe mushrooms with a clean damp cloth. Place chicken, zucchini, tomatoes, mushrooms and onion in marinade. Stir to coat evenly. Cover and refrigerate for 1 hour, turning occasionally. Preheat broiler. Remove chicken and vegetables from marinade. Place chicken and vegetables alternately on each skewer. Lay on broiler pan and broil 4 inches from heat for 3 minutes. Turn and broil an additional 3 minutes.

Serves: 8
Nutritional Info Per Serving:
Calories 237
Protein 34g
Carbohydrates 10g
Total Fat 7g
Saturated Fat 3g
Polyunsaturated Fat 1g
Cholesterol 72mg
Sodium 275mg

Baked Lemon Sole (Diabetic Gourmet)

2008-07-28T07:01:00.000-07:00

4 (3 ¼ oz.) sole fillets

2 tsp. fresh parsley, chopped

2 tsp. margarine, melted

1/8 tsp. pepper

2 tsp. lemon juice

1/8 tsp. paprika

2 tbsp. all-purpose flour

Rinse fillets thoroughly in cold water; pat dry with paper towels and set aside. Combine melted margarine and lemon juice in a small bowl. Combine flour, chopped parsley and pepper in a shallow container. Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish. Sprinkle fillets with paprika. Bake at 375 degrees F. for 15-20 minutes or until fish is golden brown and flakes easily when tested with a fork. If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley springs, if desired.

Serves 4

Nutrition Information Per Serving:

Calories 92

Protein 16g

Sodium 79mg

Cholesterol 50mg

Fat 1g

Carbohydrates 3g

Diabetic Exchanges: 2 Lean Meat

Mixed Kebabs

2008-07-21T09:17:00.000-07:00

12 large shrimp in shells, peeled and deveined (about 6 oz.)
1/3 lb. boneless, skinless chicken breast halves
1/3 lb. sirloin steak
Tex-Mex Marinade: 2 teaspoons lime juice
2 medium cloves garlic, minced
1 teaspoon canola oil
½ teaspoon garlic powder

Rinse shrimp and pat dry with paper towels. Cut chicken and beef into ¾ inch cubes. In a large airtight plastic bag, combine ingredients for marinade. Add shrimp, chicken and beef; seal and turn to coat. Marinate for 5 to 10 minutes at room temperature. Meanwhile, preheat grill. Remove shrimp, chicken and beef from marinade; discard marinade. Thread kebab ingredients alternately on four 10 inch metal skewers, or thread chicken on one skewer, beef on one skewer, and shrimp on two skewers. Grill kebabs over medium-high heat for 3-4 minutes per side or until shrimp turns pink and is cooked through, chicken is no longer pink in center, and beef is done to your liking.

Serves 4.
Nutritional Info Per Serving:
Calories 122
Total Fat 2.5g
Saturated Fat 1.0g
Trans Fat 0.0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1.0g
Cholesterol 100mg
Sodium 114mg
Fiber 0g
Sugars 0.g
Protein 24g.
Dietary Exchanges: 3 very lean meat.

Coconut Custard

2008-07-21T09:14:00.000-07:00

¾ cup sugar
½ cup cornstarch
1/8 teaspoon salt
3 (13.5 oz.) cans light coconut milk
½ teaspoon vanilla extract
1/8 teaspoon coconut extract
1/8 teaspoon ground cinnamon

Combine first 4 ingredients in a heavy saucepan. Bring to a boil over medium heat. Cook for 1 minute, stirring constantly. Remove from heat, stir in extracts. Strain through a sieve into a shallow 2 quart dish, cover surface of custard with plastic wrap. Chill overnight. Sprinkle with cinnamon before serving.

Serves: 10
Serving Size is2/3 cup.
Nutritional Info Per Serving:
Calories 157 ( 30% from fat)
Fat 6.2g (sat. 4.9, mono.0g, poly 0g)
Protein 0g
Carbohydrates 25g
Fiber 0.1g
Chol 0mg
Iron 0mg
Sodium 75mg
Calcium 1mg

Mango Mustard (Cooking Light)

2008-07-21T09:12:00.000-07:00

1 cup peeled, chopped ripe mango
2 Tablespoons Dijon mustard
2 teaspoons brown sugar
¼ teaspoon ground allspice
1/8 teaspoon ground ginger
1/8 teaspoon ground cardamom

Combine all ingredients in container of an electric blender; cover and process on high speed until smooth, stopping once to scrape down sides. Serve as a sandwich spread or with grilled chicken or pork. Yield: ¾ cup.

Serving Size:
Nutritional Info Per 1 Tablespoon Serving:
Calories 15
Protein 0.1g
Fat 0.2g
Saturated Fat 0g
Carbohydrate 3.3g
Fiber 0.2g
Cholesterol 0mg
Iron 0.1mg
Sodium 75mg
Calcium 5mg.

Baked French Fries (diabeticgourmet.com)

2008-07-21T09:10:00.000-07:00

2 large potatoes
½ teaspoon salt
1 Tablespoon vegetable oil
1/8 teaspoon paprika

Preheat oven to 450 degrees F. Peel Potatoes and cut into slices 4 inches long and ¼ inch wide; place in a bowl of iced water to crisp. Just before cooking, turn onto paper towel and pat dry. Spread pieces in one layer of a shallow baking pan. Sprinkle with the vegetable oil. Shake pan to spread oil evenly over potatoes. Bake 30 -40 minutes, turning frequently, until golden brown. Empty potatoes onto paper towels. Sprinkle with salt and paprika. Serve immediately.

Serves:
5 Nutritional Info Per Serving:
Calories 93
Protein 2g
Fat 3g
Carbohydrates 15g
Diabetic Exchanges: 1 Starch, ½ Fat.

Patrice’s Spring Brunch Parfaits (from GHD member Patrice)

2008-07-21T09:08:00.000-07:00

1 ½ cups fat-free milk
½ cup lemon juice
2 1/3 cups old fashioned roll oats
½ cup Splenda
1 cup blueberries
1 cup strawberries
1 Gala apple
2 kiwi
3 cups cool whip
12 small raspberries or strawberry halves
12 mint leaves

In a large bowl, combine milk, lemon juice, oats and sugar; mix well. Cut strawberries into small pieces and add to bowl. Peel and core apple; cut into small pieces and add to bowl. Peel kiwi and cut into small pieces; add to bowl. Layer fruit, oatmeal, and cool whip in champagne flutes or goblets. Repeat layers, ending with cool whip. Garnish with fruit & mint.

Serves 12:
Nutritional Info Per Serving:
Calories 160;
Protein 5g;
Carbohydrates 26g;
Fiber 3.25g;
Sugar 5.6g;
Total Fat 3.7g;
Saturated Fat 2.3g.
(Nutritional analysis provided by JCHD dietitian Carrie Weatherholt).

Baked Orange Roughy with Tomatoes and Herbs(Diabetic Gourmet)

2008-07-21T08:56:00.000-07:00

½ cups chopped onion
2 cloves garlic, minced
1 teaspoon margarine
1 large tomato, seeded and chopped
½ teaspoon salt
1/8 teaspoon freshly ground pepper
1 teaspoon chopped fresh oregano or ¼ teaspoon dried oregano1 teaspoon chopped fresh thyme or ¼ teaspoon dried thyme
4 Orange Roughy fillets (1 lb. total) thawed if frozen
½ cup dry white wine
2 Tablespoons tomato paste

Preheat the oven to 350 degrees F. Prepare an oven proof skillet with nonstick pan spray. In the skillet over medium heat, sauté the onion and garlic in the margarine until soft, about 5 minutes. Stir in the tomato and seasonings. Cover and simmer for 5 minutes. Place the fish in the skillet; cover with the sauce and pour the wine over thefish. Cover and bake for 15 – 20 minutes or until the fish flakes with a fork. Remove the fish to a heated platter. Simmer the sauce in the skillet until reduced to 2/3 cup. Stir in the tomato paste, reheat, and pour over the fish.

Nutritional Info Per Serving:
Calories 123
Protein 18g
Sodium 384mg
Cholesterol 23mg
Fat 2g
Carbohydrates 7g
Exchanges: 1 vegetable, 3 very lean meat

Chicken Cordon Bleu (Diabetic Gourmet)

2008-07-21T08:54:00.000-07:00

6 boneless , skinless chicken breast halves
4 ounces slice fat-free Swiss cheese
3 oz.lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray

Pound chicken breast with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on the chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks. Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8-10 minutes. Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.

Serves 6:
Nutritional Info Per Serving:
Calories 210
Protein 34.6g
Sodium 540mg
Cholesterol 73.2mg
Fat 3.9
Carbohydrates 6.3g
Diabetic Exchanges: 4 meat

Lemon Cheesecake Cups (Lite Delight)

2008-07-21T08:51:00.000-07:00

1 pkg. (4-serving) Lemon Flavor JELL-O Brand Sugar Free Gelatin
¾ cup boiling water
½ cup cold water
3 oz. light Neufchatel cheese, softened and cut into cubes
1 teaspoon grated lemon rind
½ cup thawed COOLWHIP Whipped Topping
(Graham cracker crumbs, lemon slices and Mint leaves optional)

Dissolve gelatin in boiling water in blender container; cover. Blend at medium speed 1 minute. Add cream cheese. Blend until smooth, about 1 minute. Add cold water and lemon rind. Cool slightly. Blend whipped topping into gelatin mixture. Spoon into dessert dishes. Chill 1 hour. Sprinkle with graham cracker crumbs and garnish with lemon slices and mint leaves, if desired.

Serves 6
Nutritional info per serving:
Calories 60
Fat 5g
Sodium 100mg
Cholesterol 15mg