Healthy Variety Recipe Sampler

Transcription

1 Healthy Variety Recipe Sampler A P P E T I Z E R S & B E V E R A G E S Spinach and Artichoke Dip MAKES 26 SERVINGS SERVING SIZE: 2 TBSPS Spring Rolls MAKES 5 SERVINGS SERVING SIZE: 2 ROLLS 1 (14-oz) can artichoke heart quarters, rinsed and drained, chopped 10-oz frozen chopped spinach, thawed and squeezed dry 1 ½ cups fat-free or light sour cream ½ cup chopped roasted red bell peppers, rinsed and drained if bottled Chocolate-Mocha Cooler MAKES 4 SERVINGS SERVING SIZE: ¾ CUP ½ cup shredded Parmesan cheese 2 medium green onions, thinly sliced (green and white parts) 1 Tbsp dried onion flakes or 1 tsp onion powder 1 tsp prepared white horseradish (optional) ½ tsp garlic powder 1 8 tsp red hot-pepper sauce 1. In a bowl, stir together all the ingredients. Refrigerate for at least 30 minutes, or until the onion flakes have softened. Per serving: 27 calories, 1 g fat, 0.3 g saturated fat, 2 mg cholesterol, 75 mg sodium, 4 g carbohydrate, 0 g fiber, 1 g sugar, 2 g protein. Exchanges: 1 vegetable. From the Diabetes & Heart Healthy Cookbook 1 cup fat-free milk 2 cups frozen fat-free or reduced-fat chocolate ice cream 2 Tbsp packed dark brown sugar 1 Tbsp instant coffee granules 2 tsp vanilla extract ¼ tsp peppermint extract 1 to 2 Tbsp coffee-flavored liqueur (optional) 1. Put all ingredients in a blender in the order listed. 2. Blend until smooth. 3. Serve immediately. SPRING ROLLS ½ cup canned bamboo 1 cup fresh bean sprouts shoots, rinsed, drained, 2 cups Napa cabbage, and shredded finely shredded 2 medium carrots, cut 10 (6-inch) rice paper into thin sticks wrappers 2 medium cucumbers, Medium bowl of seeded and cut warm water into thin sticks DIPPING SAUCE ½ cup light sugar-free apricot preserves 1 Tbsp lite soy sauce ½ tsp hot pepper sauce ¼ tsp sesame oil 1. In a large bowl, toss bamboo shoots, carrots, cucumber, bean sprouts, and cabbage. Divide into 10 equal portions. 2. Soak one rice paper skin in warm water until softened, about 30 seconds. Lay rice paper on a clean, flat surface. Place one portion of the vegetable mixture in the center of the rice paper. Fold the left and right sides into the middle until almost touching. Roll paper from the bottom to form the roll. Repeat for remaining rice papers. Set aside. 3. Combine sauce ingredients in a small saucepan over high heat. Bring to a boil, stirring constantly. Boil for 2 minutes. Serve warm with cold spring rolls for dipping. Per serving: 110 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 164 mg sodium, 23 g carbohydrate, 3 g fiber, 5 g sugars, 4 g protein. Exchanges: 1 starch, 2 vegetable. Per serving: 146 calories, 2 g fat, 1 g saturated fat, 6 mg cholesterol, 70 mg sodium, 31 g carbohydrate, 4 g fiber, 24 g sugars, 5 g protein. Exchanges: 2 carbohydrate. From the Diabetes and Heart Healthy Cookbook CONTENTS Appetizers and Beverages...1 Breakfast...2 Sandwich...3 Soups...3 Salads...4 Main Dish...5 Sides...7 Desserts...8 Call , or shop our online store to get the lowest prices ABBREVIATIONS: tsp = teaspoon Tbsp = tablespoon oz = ounce g = gram mg = milligram Source Code: CHOOSE1

2 Healthy Variety Recipe Sampler B R E A K F A S T I D E A S Veggie Omelet ½ cup shredded zucchini ½ small red bell pepper, finely diced ½ cup sliced mushrooms 2 cups egg substitute SERVING SIZE: 1 OMELET ¼ tsp ground black pepper ¼ tsp crushed red pepper flakes ½ cup shredded, reduced-fat cheddar cheese 1. Add cooking spray to a large non-stick skillet over medium-high heat. Add zucchini, bell pepper, and mushrooms to pan and sauté for 5 6 minutes or until vegetables are soft. 2. Add cooking spray to a small non-stick pan (omelet pan) over medium heat. Pour ½ cup egg substitute in hot pan. Sprinkle with salt, pepper, and red pepper flakes. 3. Once eggs set up and are still a little runny in the center, spread ¼ cup of vegetable mixture on one side of eggs. Sprinkle the vegetable mixture with 2 Tbsp cheese. 4. Fold the other half of the eggs over the vegetables and gently flip the omelet using a wide spatula. Repeat process for remaining three omelets. Per serving: 108 calories, 3 g fat, 2 g saturated fat, 10 mg cholesterol, 642 mg sodium, 4 g carbohydrate, 1 g fiber, 2 g sugars, 16 g protein. Exchanges: 2 very lean meat, 1 vegetable, ½ fat. Lemon-Lime Poppy Seed Muffin MAKES: 12 2 cups all-purpose flour ½ cup firmly packed light brown sugar 1 Tbsp poppy seeds 2 tsp baking powder ½ tsp baking soda SERVING SIZE: 1 MUFFIN Egg substitute equivalent to 1 egg, or 1 large egg 2 Tbsp honey 1 Tbsp canola oil 2 tsp grated lemon zest 1 Tbsp fresh lemon juice 2 tsp grated lime zest 1. Preheat oven to 375 degrees. Lightly spray a 12-cup muffin tin with cooking spray. 2. In a large bowl, stir together the flour, brown sugar, poppy seeds, baking powder, baking soda, and salt. Make a well in the center of the mixture. 3. Put the remaining ingredients in the well. Stir just until moistened. Don t overmix; the batter will be slightly lumpy. Put about ¼ cup batter in each muffin cup. 4. Bake for minutes, or until a toothpick inserted in the center comes out clean. Put the muffin tin on a cooling rack and let cool for about 10 minutes before serving the muffins. Per serving: 139 calories, 2 g fat, 0.1 g saturated fat, 0 mg cholesterol, 175 mg sodium, 28 g carbohydrate, 1 g fiber, 12 g sugar, 3 g protein. Exchanges: 2 starch. Ham-and-Swiss Breakfast Casserole MAKES: 6 SERVINGS SERVING SIZE: ¾ CUP 4 slices rye bread (about 1 ounce each), cut into ½-inch cubes (about 3 cups cubes) 3 oz lower-sodium, low-fat ham, diced (about ½ cup) ½ medium red bell pepper, diced 2 oz reduced-fat Swiss cheese, diced (about ¼ cup) 2 cups fat-free milk Egg substitute equivalent to 4 eggs 2 Tbsp shredded parmesan cheese ½ tsp dry mustard ½ tsp onion powder ¼ tsp black pepper 1. Preheat the oven to 350 degrees. Lightly spray an 8-inch square baking pan with cooking spray. 2. Put the bread cubes, ham, bell pepper, and Swiss cheese in the pan, stirring 3 or 4 times to combine. 3. In a medium bowl, whisk together the remaining ingredients. Pour over the bread mixture, pressing the bread down with a spoon to soak up the milk mixture. 4. Bake, uncovered, for 55 to 60 minutes, or until the center is set (doesn t jiggle when gently shaken). Let cool for at least 10 minutes before cutting into 6 pieces. Per serving: 149 calories, 3 g fat, 1.3 g saturated fat, 13 mg cholesterol, 411 mg sodium, 15 g carbohydrate, 1 g fiber, 6 g sugars, 15 g protein. Exchanges: ½ starch, 1 lean meat, ½ fat-free milk. 2 American Diabetes Association

3 Ham and White Bean Soup H E A R T Y S O U P S New England Clam Chowder MAKES: 5 SERVINGS MAKES: 6 SERVINGS SERVING SIZE: 1 CUP 1 medium onion, finely diced ½ cup chopped cooked ham 2 (14.5-oz) cans fatfree, reduced-sodium chicken broth 2 (16-oz) cans Great Northern beans, rinsed and drained ½ tsp ground black pepper 1 bay leaf 1. Spray a large soup pot with cooking spray. Add onion and sauté with chopped ham 2 minutes over medium-high heat. Add all remaining ingredients and bring to a boil. 2. Reduce heat and simmer 15 minutes. Remove bay leaf before serving. Per serving: 151 calories, 1 g fat, 0 g saturated fat, 7 mg cholesterol, 653 mg sodium, 23 g carbohydrate, 7 g fiber, 4 g sugars, 13 g protein. Exchanges: 1 ½ starch, 1 very lean meat. SERVING SIZE: 1 CUP 4 strips turkey bacon, chopped 1 medium onion, finely diced 2 (10-oz) cans, chopped clams with juice ½ cup water 2 medium russet potatoes, finely diced 1 cup fat-free milk 1 cup fat-free half-and-half (optional) ¼ tsp ground black pepper 1. Coat a medium soup pot with cooking spray. Add bacon and cook over medium-high heat for 4 minutes or until beginning to brown. Add onion and continue to cook another 3 minutes or until onion is clear. 2. Add clams with juice, water, and potatoes. Increase heat to high and bring to a boil. Boil for 20 minutes or until potatoes are soft. 3. Reduce heat to low and add milk and half-and-half. Simmer for 1 minute. Do not boil. Add salt and pepper. Per serving: 213 calories, 4 g fat, 1 g saturated fat, 49 mg cholesterol, 425 mg sodium, 24 g carbohydrate, 2 g fiber, 10 g sugars, 19 g protein. Exchanges: 2 lean meat, 1 ½ carbohydrate. Packed Pita Pocket MAKES 2 SERVINGS SERVING SIZE: 1 PITA POCKET G R E A T L U N C H E S BLT with a Difference MAKES: 1 SERVING SERVING SIZE: 1 SANDWICH 8 (½ inch) slices eggplant 2 small zucchini, sliced lengthwise into 8 slices 4 (½ inch) slices sweet onions 1 red bell pepper, sliced in rings Olive oil pan spray ¼ tsp pepper ½ tsp dried oregano ½ tsp dried basil 1 tsp extra virgin olive oil 1 Tbsp balsamic vinegar 2 whole-wheat pitas 1. Preheat your broiler. Set the oven rack so the vegetables will be about 6 inches from the heat. 2. Lay the vegetables on a broiler pan in a single layer. If you want more servings, use 2 pans and cook them separately. Spray lightly with the pan spray and season with salt and pepper. Scatter oregano and basil over the top. Broil until they brown, turn, then brown the other side. 3. Put into a bowl and toss with the oil and vinegar. Cut the pitas in half and fill each half with broiled vegetables. Serve warm or at room temperature. If you want to carry the sandwiches to work or on a picnic, carry the vegetables in one zip-top plastic bag and the pita in another. Per serving: 277 calories, 5 g fat, 0 g saturated fat, 58 g carbohydrate, 11 g fiber, 431 mg sodium. Exchanges: 2 starch, 5 vegetable. From Charting a Course to Wellness ½ oz thinly sliced Canadian bacon 2 slices wholewheat bread 1 tsp mayonnaise dressing 1. Heat a dry skillet on medium high. Lay the Canadian bacon in the pan and fry until a little brown on both sides. Toast the bread and spread with the dressing. 2. Lay a lettuce leaf on one side of the prepared toast. Now layer half the tomato slices, the Canadian bacon, the rest of the tomato slices, and the other lettuce leaf on top. Cover with the remaining bread slice, cut into 4 pieces and serve. Per serving: 223 calories, 7 g fat, 1 g saturated fat, 33 g carbohydrate, 5 g fiber, 506 mg sodium. Exchanges: 2 starch, 1 vegetable, 1 fat. From Charting a Course to Wellness 2 leaves romaine lettuce 1 whole tomato, sliced thinly (¾ cup) Call , or shop our online store to get the lowest prices 3

4 Healthy Variety Recipe Sampler Veggie Chili MAKES: 8 SERVINGS SERVING SIZE: 1 CUP G R E A T L U N C H E S, Continued Fanned Avocado Salad MAKES: 6 SERVINGS SERVING SIZE: ½ CUP 1 Tbsp canola oil 1 medium onion, chopped 4 carrots, sliced 1 green bell pepper, chopped 1 zucchini, chopped 2 garlic cloves, minced 1 Tbsp chili powder 1 (16-oz) can kidney beans, rinsed and drained 1 (16-oz) can black beans, rinsed and drained 1 (15-oz) can tomato sauce 2 (14.5-oz) cans no-saltadded diced tomatoes with juice 1. Heat oil in a large soup pot over medium-high heat. 2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes. 3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil. 4. Cover, reduce heat, and simmer minutes or until the vegetables are tender. Per serving: 179 calories, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 492 mg sodium, 33 g carbohydrate, 10 g fiber, 12 g sugars, 9 g protein. Exchanges: 1 starch, 3 vegetable, ½ fat. CITRUS DRESSING 2 Tbsp fresh lime juice 2 Tbsp fresh lemon juice SALAD 16 medium spinach leaves ½ medium cucumber, peeled and sliced (about 4 ounces) 1 medium tomato, sliced crosswise and halved (about 4 ounces) ¼ tsp black pepper ¼ tsp red hot-pepper sauce 1 medium avocado, thinly sliced ½ cup snipped fresh cilantro 1 oz feta cheese, crumbled 1. In a small bowl, whisk together the dressing ingredients. 2. On a platter, decoratively arrange the spinach leaves, cucumber, tomato, and avocado slices like a fan. Spoon the dressing over all. Sprinkle with cilantro and feta. Serve immediately so the spinach doesn t wilt and the flavors are more intense. Per serving: 68 calories, 5 g total fat, 1.3 g saturated fat, 4 mg cholesterol, 179 mg sodium, 5 g carbohydrate, 2 g fiber, 2 g sugars, 2 g protein. Exchanges: 1 vegetable, 1 fat. Mixed Green Salad with Peppery Citrus Dressing MAKES: 5 SERVINGS PEPPERY CITRUS DRESSING ½ Tbsp grated grapefruit zest ½ cup fresh grapefruit juice 1 tsp grated lemon zest 1 ½ Tbsp fresh lemon juice SALAD S A L A D S SERVING SIZE: 1 ½ CUPS SALAD AND 2 TBSP DRESSING ½ Tbsp sugar ½ Tbsp canola oil 1 small fresh jalapeño pepper, seeds and ribs discarded, minced 6 cups mixed salad greens 1 cup snipped fresh cilantro 1 cup thinly sliced onion 1. Arrange the salad greens on a platter. Top with the onion and cilantro. 2. For the dressing, put the ingredients in a small jar with a tightfitting lid. Shake vigorously to blend. Pour over the salad mixture. Serve immediately. Per serving: 54 calories, 2 g fat, 0.1 g saturated fat, 0 mg cholesterol 13 mg sodium, 9 g carbohydrate, 2 g fiber, 7 g sugars, 1 g protein. Exchanges: ½ fat, ½ carbohydrate. Fiesta Slaw MAKES: 5 SERVINGS 2 cups packaged shredded coleslaw mix ½ cup diced yellow summer squash ½ poblano pepper, seed and ribs discarded, chopped ¼ medium red bell pepper, chopped ¼ cup snipped fresh cilantro SERVING SIZE: ½ CUP 1 ½ Tbsps fat-free or light mayonnaise dressing ½ Tbsp fresh lime juice ½ Tbsp sugar (2 tsps if using light mayonnaise dressing) 1 8 tsp salt 1. In a large bowl, toss all the ingredients to coat. Serve immediately for peak flavor. Per serving: 22 calories, 0 g fat, 0 mg cholesterol, 100 mg sodium, 5 g carbohydrate, 1 g fiber, 3 g sugars, 1 g protein. Exchanges: 1 vegetable. 4 American Diabetes Association

5 M A I N D I S H E S Sirloin Steak with Chipotle Cream Sauce 1 pound sirloin steak ¼ tsp ground black pepper ½ cup fat-free half-and-half SERVING SIZE: 4 OUNCES 1 ½ Tbsps cornstarch 1 garlic clove, minced 1 Tbsp canned chipotle peppers, pureed 1. Preheat broiler. 2. Season steaks with salt and pepper. Place in broiler and broil for minutes, turning once. 3. In a small bowl, whisk together half-and-half and cornstarch until cornstarch is dissolved. Add mixture to a small saucepan and bring to a boil. 4. Reduce heat to a simmer and add garlic and chipotle pepper puree. Simmer for 5 minutes and serve sauce over each steak. Per serving: 176 calories, 5 g fat, 2 g saturated fat, 66 mg cholesterol, 416 mg sodium, 7 g carbohydrate, 0 g fiber, 2 g sugars, 23 g protein. Exchanges: 3 lean meat, ½ carbohydrate. Herb-Rubbed Pork Tenderloin 2 Tbsp olive oil 2 Tbsp brandy or apple cider vinegar 1 Tbsp tarragon, dried 2 garlic cloves, minced 1 pound pork tenderloin ¼ tsp ground black pepper SERVING SIZE: 3-4 OUNCES 1. Preheat oven to 350 degrees. 2. In a small bowl, whisk together olive oil, brandy (or vinegar), tarragon, and garlic. Season pork tenderloin with salt and pepper on all sides. 3. Place tenderloin in a shallow baking dish. Pour sauce over tenderloin and turn several times to coat. Bake for minutes or until done. Per serving: 200 calories, 11 g fat, 2 g saturated fat, 65 mg cholesterol, 339 mg sodium, 1 g carbohydrate, 0 g fiber, 1 g sugars, 24 g protein. Exchanges: 3 lean meat, ½ fat. Garlic Shrimp 1 Tbsp olive oil 5 garlic cloves, finely minced 1 lb peeled and deveined large shrimp SERVING SIZE: 4 OUNCES 3 Tbsp dry white wine ½ tsp dried basil ¼ tsp dried oregano 1 tsp butter, cut into bits 1. Heat oil in a large skillet over medium-high heat. Add the garlic and sauté for 20 seconds. Add the shrimp and cook for 2 3 minutes until they turn pink. 2. Add the wine, basil, and oregano and cook for 1 minute. Add the butter and swirl into the sauce until melted. Per serving: 137 calories, 5 g fat, 1.3 g saturated fat, 177 mg cholesterol, 209 mg sodium, 1 g carbohydrate, 0 g fiber, 1 g sugars, 19 g protein. Exchanges: 3 very lean meat, 1 fat. From Italian Diabetic Meals in 30 Minutes or Less! Chicken Fingers MAKES: 5 SERVINGS ½ cup all-purpose flour ¼ tsp ground black pepper 1 egg 2 egg whites SERVING SIZE: 3 CHICKEN STRIPS ½ tsp hot pepper sauce 2 cups crispy rice cereal, crushed 1 pound boneless, skinless chicken breasts, cut into strips (about 15 strips) 1. Preheat oven to 350 degrees. Coat a large baking dish with cooking spray. 2. Combine flour, salt, and pepper and spread out on a plate. In a medium bowl, whisk together egg, egg whites, and hot pepper sauce. Spread crushed cereal out on a plate. 3. Dredge each strip in flour, dip in egg mixture then roll in cereal, coating completely. 4. Line strips in the bottom of the baking dish and spray generously with cooking spray. Bake for 25 minutes. Per serving: 205 calories, 4 g fat, 1 g saturated fat, 97 mg cholesterol, 364 mg sodium, 17 g carbohydrate, 0 g fiber, 1 g sugars, 24 g protein. Exchanges: 1 starch, 3 very lean meat. Call , or shop our online store to get the lowest prices 5

6 Healthy Variety Recipe Sampler Penne with Asparagus and Baby Spinach SERVING SIZE: 1 CUP M A I N D I S H E S, Continued Salmon Baked with Cucumber and Dill SERVING SIZE: 3 OUNCES FISH AND ½ CUP VEGETABLES 1 (8-oz) whole wheat penne pasta 2 tsp olive oil 2 garlic cloves, minced 1 small onion, halved and thinly sliced 1 cup asparagus tips ¼ tsp crushed red pepper flakes 1 cup low-fat, reducedsodium chicken broth 1 cup baby spinach leaves 2 Tbsp freshly granted Parmesan cheese 1. Cook the pasta according to the package directions. 2. Meanwhile, heat the oil in a large skillet over mediumhigh heat. Add the garlic and onion and sauté for 4 minutes. Add the asparagus tips and sauté for 4 minutes 3. Add the crushed red pepper flakes and broth and bring to a boil. Lower the heat and simmer for 3 minutes. Add the spinach and cook until the spinach wilts, about 1 minute. 4. Drain the pasta and toss it with the asparagus mixture. Top each serving with Parmesan cheese. Per serving: 268 calories, 5 g fat, 0.9 g saturated fat, 3 mg cholesterol, 81 mg sodium, 47 g carbohydrate, 4 g fiber, 5 g sugars, 10 g protein. Exchanges: 3 starch, ½ fat. From Italian Diabetic Meals in 30 Minutes or Less 2 small cucumbers ½ small red onion, finely chopped 4 salmon fillets (about 4 ounces each) 2 Tbsp fresh lemon or lime juice ¼ cup loosely packed snipped fresh dill weed ¼ tsp pepper 1. Preheat the oven to 400 degrees. Lightly spray an 11 x 7 x 2-inch baking pan with cooking spray. 2. Peel the cucumbers. Trim the ends. Cut each in half lengthwise. Scoop out and discard the seeds. Slice the cucumbers into ¼-inch-thick crescents. Arrange the cucumbers and onion around the edges of the baking pan. 3. Rinse the fish and pat dry with paper towels. Place the fish in the center of the pan. Squeeze the lemon juice over the fish. Sprinkle the remaining ingredients over the fish, cucumbers, and onion. 4. Bake, uncovered, for 15 to 20 minutes, or until the fish flakes easily when tested with a fork and the vegetables are tender-crisp. Per serving: 206 calories, 10 g fat, 1.7 g saturated fat, 77 mg cholesterol, 207 mg sodium, 3 g carbohydrate, 1 g fiber, 2 g sugars, 25 g protein. Exchanges: 3 lean meat, 1 vegetable. Six-Ingredient Lasagna MAKES: 6 SERVINGS SERVING SIZE: 4 ½ X 3-INCH PIECE 1 (25.5-oz) jar fat-free, low-sodium pasta or spaghetti sauce, such as roasted garlic or tomato-basil ¼ tsp crushed red pepper flakes (optional) 1 (15-oz) container fat-free or low-fat ricotta cheese 2 Tbsp chopped fresh basil leaves 4 dried oven-ready or regular 10 x 2 ½ -inch lasagna noodles 1 ½ cups shredded partskim mozzarella cheese, divided use 3 Tbsp chopped fresh basil leaves Per serving: 218 calories, 5 g total fat, 3 g saturated fat, 39 mg cholesterol, 209 mg sodium, 24 g carbohydrate, 1 g fiber, 10 g sugars, 20 g protein. Exchanges: 1 starch, 2 very lean meat, 2 vegetable, ½ fat. 1. Preheat the oven to 375 degrees. 2. In a large skillet, stir together the pasta sauce and red pepper flakes. Bring to a simmer over medium-high heat. Reduce the heat and simmer, uncovered, for 5 minutes, stirring occasionally. 3. In a medium bowl, stir together the ricotta cheese and 2 Tbsps basil. 4. In an 8- or 9-inch square baking pan, layer ½ cup sauce, 2 noodles, half the ricotta mixture, half the mozzarella, ½ cup sauce, 2 noodles, remaining ricotta mixture, and remaining sauce. Cover with aluminum foil. 5. Bake for 40 minutes. Top with the remaining mozzarella. Bake, uncovered, for 15 minutes, or until bubbly. Let stand at room temperature for 5 minutes before cutting into 6 pieces. 6 American Diabetes Association

7 Sautéed Shredded Carrots with Dill SERVING SIZE: ¼ OF RECIPE G R E A T S I D E - D I S H E S Black Beans with Corn and Garlic SERVING SIZE: ¼ RECIPE 1 tsp olive oil 4 cups shredded carrots 1 tsp dill weed 1 Tbsp fresh dill weed (optional) 1. Heat the oil in a high-sided skillet on medium high. Add the carrots and dried dill and sauté, stirring often until tender, about 6 minutes. 2. Stir in the salt and fresh dill weed, if you are using it, and serve. Per serving: 58 calories, 1 g fat, 0 g saturated fat, 11 g carbohydrate, 3 g fiber, 179 mg sodium. Exchanges: 2 vegetable. From Charting a Course to Wellness Smashed Potatoes 1 pound red new potatoes, washed and quartered 4 garlic cloves, peeled SERVING SIZE: ¼ RECIPE ½ cup fat-free half-and-half, heated ¼ tsp ground black pepper 1. Add potatoes and garlic cloves to a large soup pot. Cover with cold water and bring to a boil. Cook for 20 minutes or until potatoes are soft. Drain and return to pot. 2. Add remaining ingredients, and using a potato masher or sturdy whisk, smash potatoes and garlic until blended but still lumpy. Per serving: 118 calories, 1 g fat, 0 g saturated fat, 2 mg cholesterol, 339 mg sodium, 26 g carbohydrate, 2 g fiber, 4 g sugars, 3 g protein. Exchanges: 1 ½ starch. Stir-Fried Vegetables 1 tsp sesame oil 3 cups broccoli florets 2 Tbsp lite soy sauce SERVING SIZE: ¼ RECIPE 2 cups pea pods 2 medium carrots, sliced into thin sticks 1. Coat a large non-stick skillet with cooking spray and heat oil over medium heat. Add the broccoli, pea pods, and carrots. Stir-fry for 6 7 minutes. 2. Drizzle soy sauce over vegetables and continue to stir-fry for 1 more minute. Per serving: 58 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 332 mg sodium, 10 g carbohydrate, 4 g fiber, 5 g sugars, 3 g protein. Exchanges: 2 vegetable. 1 (15-oz) can reduced sodium black beans, drained 2 cloves garlic, crushed and chopped 1 cup frozen corn 2 Roma tomatoes, chopped 1. Rinse the beans and puree half in a blender with the garlic. Add a little water if too thick. 2. Pour into a saucepan and add the remaining beans, corn, tomatoes, jalapeno, cayenne pepper, cumin, and chili powder. Heat on medium, stirring occasionally to keep from sticking. Stir in the cilantro. 3. Serve as a side dish or on hot tortillas with a salad for lunch or light dinner. Per serving: 91 calories, 0 g fat, 0 g saturated fat, 21 g carbohydrate, 6 g fiber, 203 mg sodium. Exchanges: 1 starch, 1 vegetable. From Charting a Course to Wellness Toasted-Almond Rice and Peas MAKES: 6 SERVINGS 1 1 cups water 2 cup uncooked brown rice ½ tsp ground turmeric 3 Tbsp sliced almonds 1 jalapeno chili, chopped with seeds (optional) 1 8 tsp cayenne pepper ½ tsp ground cumin 1 tsp mild chili powder ¼ cup chopped cilantro SERVING SIZE: ½ CUP ¾ cup frozen green peas, thawed ¼ cup finely chopped green onions (green and white parts) 1. In a medium saucepan, bring the water to a boil over high heat. Stir in the rice and turmeric. Return to a boil. Reduce the heat and simmer, covered, for 30 minutes, or until the rice is tender and the liquid is absorbed. 2. Meanwhile, heat a medium skillet over medium-high heat. Dry-roast the almonds for 2 3 minutes, stirring constantly. Remove from the heat. 3. When the rice is cooked, stir in the remaining ingredients, including the almonds. Heat thoroughly. Per serving: 120 calories, 3 g fat, 0.3 g saturated fat, 0 mg cholesterol, 213 mg sodium, 20 g carbohydrate, 2 g fiber, 2 g sugars, 4 g protein. Exchanges: 1 ½ starch. Call , or shop our online store to get the lowest prices 7

8 Angel-Food Trifle MAKES: 12 SERVINGS 1 (16-oz) package fat-free angel food cake mix or 1 (6-inch diameter) angel food cake 3 cups fat-free milk 2 (1 5 - to 1 7 -oz) packages instant fat-free, sugarfree vanilla pudding mix (4-serving size) 2 cups sliced fresh strawberries 1 cup fresh blueberries SERVING SIZE: 2/3 CUP 1 cup fresh raspberries 1 Tbsp sugar 1 Tbsp sweet marsala, cream sherry, or fresh orange juice ¼ cup melted all-fruit seedless raspberry spread 1 ½ cups frozen fat-free or light whipped topping, thawed ½ tsp vanilla extract 1. Prepare the cake and let it cool using the package directions. 2. Meanwhile, pour the milk into a medium bowl. Add the pudding mix. Using a whisk or electric mixer, beat on low speed for 2 minutes. If not serving the pudding immediately, put plastic wrap directly on it and refrigerate. (Both the cake and pudding can be made up to a day before assembly.) 3. In a large bowl, stir together the strawberries, blueberries, raspberries, sugar, and marsala. 4. When the cake is completely cool, cut or tear enough ½ to ¾-inch cubes of cake to measure 3 cups. Wrap the remaining cake in plastic wrap or aluminum foil to use another time. 5. To assemble, put half the cake cubes in a 2 ½-quart glass bowl. Drizzle with 2 Tbsp fruit spread. Top with half the fruit mixture, followed by half the pudding. Repeat. 6. In a medium bowl, stir together the whipped topping and vanilla. Gently spread over the pudding. Cover the bowl with plastic wrap. Refrigerate until ready to serve, up to 24 hours. Per serving: 122 calories, 0 g fat, 0.1 g saturated fat, 1 mg cholesterol, 380 mg sodium, 26 g carbohydrate, 2 g fiber, 13 g sugars, 3 g protein. Exchanges: 1 ½ carbohydrates. D E S S E R T S Devil s Food Cupcake with Cream Cheese Topping MAKES: 24 SERVINGS, SERVING SIZE: 1 CUPCAKE AND 1 TABLESPOON TOPPING 1 (18.25-oz) package devil s food cake mix Whites of 6 large eggs, or egg substitute equivalent to 3 eggs 2 (2.25-oz) jars baby food pureed carrots 1 1 cups cold coffee, or 1 1 cups water and 1 ¼ CREAM CHEESE TOPPING 4 oz light tub cream cheese 3 Tbsp confectioners sugar 2 Tbsp fat-free milk ½ tsp vanilla extract 1 cup frozen fat-free or light whipped topping, thawed tsp instant coffee granules 1. Preheat the over to 325 degrees. Lightly spray two 12-cup nonstick muffin pans with cooking spray 2. In a large mixing bowl, stir together the cake mix, egg whites, carrots, and coffee. Using an electric mixer, beat on low speed for 30 seconds to blend slightly. Increase the speed to medium and beat for 2 minutes. Spoon the batter into the muffin cups. 3. Bake for 20 minutes, or until a wooden toothpick inserted in the center comes out clean. Put the pans on cooling racks and let stand for 15 minutes. Remove the cupcakes from the pans and let cool completely. 4. Meanwhile, in a medium mixing bowl, combine the cream cheese, confectioners sugar, milk, and vanilla. Using an electric mixer, beat on medium speed until smooth. 5. Using a rubber spatula, fold in the whipped topping. Cover and refrigerate until needed. Top each cooled cupcake with 1 tablespoon topping. Per serving: 110 calories, 2 g fat, 0.9 g saturated fat, 2 mg cholesterol, 203 mg sodium, 20 g carbohydrate, 1 g dietary fiber, 12 g sugars, 3 g protein. Exchanges: 1 ½ carbohydrates. You can order a copy of these and many other cookbooks from our online store at or call ADA-ORDER ( ). For more free recipes go to Charting a Course to Wellness Treena and Graham Kerr Non-Members: $18.95 Members: $ American Diabetes Association R E C I P E R E F E R E N C E S Healthy Calendar Diabetic Cooking Lara Rondinelli and Chef Jennifer Bucko One low price: $19.95 Italian Diabetic Meals in 30 Minutes or Less! Robyn Webb One low price: $14.95 To get more information about diabetes, contact the American Diabetes Association at DIABETES ( ) or send an to askada@diabetes.org. Diabetes & Heart Healthy Cookbook American Diabetes Association and the American Heart Association One low price: $16.95 Copyright /05