DiabetesAmerica Recipe Swap

Trick or Treat

2010-10-28T16:48:00.002-05:00

This post was first published on October 14, 2009

Are you trying to decide how to fit those Halloween food treats into your meal planning and still maintain good control of your blood sugar? If so, remember this: whether you are eating “corn on the cob” or the popular Halloween treat, “candy corn,” it’s all about counting your carbs---carbohydrates, that is. Always know what your “carbohydrate allowance” is for keeping your diabetes well-controlled. As you can see from the carbohydrate content (listed below) of various popular Halloween treats, it doesn’t take much candy to “eat” into your daily allowance of carbohydrates, so be sure to choose wisely. There is no need for deprivation, however—just remember that just a little bit of a sugary treat can go along way for satisfying that Halloween treat urge.

Check out the list below for various typical one-serving size Halloween treats and their carbohydrate content in grams*:

Air Head - 15
Almond Joy - 12
Baby Ruth - 17
Bit-O-Honey - 6
Butter Finger - 15
Candy Corn - 13
Charm blow pop - 5
Dots drops - 20
Gobstoppers - 8
Carmel Apple sucker - 17
Gummi Savers - 14
Hershey’s Mallow Pumpkin - 20
Hershey’s Chocolate Bar - 10
Hot Tamales - 18
Jolly Rancher pop - 16
Kit Kat - 10
Laffy Taffy - 7
M&Ms (peanut) - 13
M&Ms (plain) - 15
Mike & Ikes - 18
Milk Duds - 7
Milky Way - 14
Mounds - 11
Nerds - 9
Nestle Crunch - 7
100 Grand - 15
Reese Peanut Butter cup - 10
Reese Sticks - 9
Rice Krispie Treats - 9
Shock Tarts - 11
Skittles - 17
Smarties - 8
Snicker - 12
Sour Patch kids - 7
Sprees - 7
Starburst - 8
Sugar Babies - 24
3 Musketeers - 13
Tootsie Roll bar - 12
Tootsie Roll Pop - 16
Twix - 6
Whoppers - 12

Banana Yogurt Pancakes

2010-09-15T11:43:00.004-05:00

Ingredients

2 cups all-purpose flour, sifted
1 tbsp baking soda
1 packet sugar substitute
1 large and very ripe banana, mashed
8 oz fat-free plain yogurt
½ cup milk (preferably skim milk)
½ tbsp canola oil
1 tsp vanilla extract
4 egg whites, beaten to soft peaks
butter-flavored cooking spray

Directions

1. After sifting the flour, combine it with the baking soda and sugar substitute in a large bowl.

2. Stir in the yogurt, banana, milk, oil, and vanilla. Stir until just moistened (don’t over-mix).

3. In two parts, gently fold in the beaten egg whites.

4. Lightly coat a non-stick skillet with cooking spray. With a ladle, make 4-inch pancakes. Cook until the bubbles come to the top of the pancake. Turn and continue to cook until browned. Keep warm in the oven while you cook the rest of the pancakes.

Nutritional Information:

Amount of Servings:18
Calories:76
Total Fat:1g
Sodium:236mg
Total Carbohydrates: 14g
Protein:3g

Recipe courtesy of www.endocrineweb.com

Crunchy Summer Salad

2010-08-20T14:16:00.003-05:00

Ingredients:
2-1/2 cups fresh corn kernels, about 3 medium ears
2 cups fresh or frozen peas
8 ounces jicama, peeled and julienned
8 ounces fresh cauliflower florets, trimmed and thinly sliced
1 large red bell pepper, 8 ounces, seeded and julienned
1/2 pound fresh bean sprouts

Dressing:
2 shallots, minced
2 tablespoons white wine or champagne vinegar
3 tablespoons grapeseed or canola oil
1/4 cup snipped chives
salt(optional) and freshly ground pepper

Directions:
1. In separate pots of boiling water, blanch corn and peas for 2 minutes, drain well, and place in a large bowl.
2. Add jicama, cauliflower, red bell pepper, and bean sprouts. Cover and refrigerate until ready to serve.
3. Just before serving, whisk together the dressing ingredients. Pour over the vegetables and toss. Serve at once.

Total Servings: 12
Calories: 102
Total Fat: 4g
Sodium: 14mg
Total Carbohydrates: 15g
Protein: 4g

Recipe courtesy of www.diabetic-recipes.com

Capellini with Tomatoes, Garlic, and Basil

2010-07-20T12:30:00.001-05:00

Ingredients:

olive oil cooking spray
8 large cloves garlic, thinly sliced
3 cups (960 g) seeded and diced fresh tomatoes
1 cup (60 g) fresh basil leaves, roughly chopped
1/2 teaspoon (2.5 ml) kosher salt (optional)
freshly ground pepper to taste
8 ounces (240 g) capellini
1 tablespoon (15 ml) olive oil
3 tablespoons (27 g) shaved Parmesan cheese

Directions:

1.Lightly coat a heavy nonstick skillet with cooking spray. Place over medium heat and add the garlic slices. Cook slowly until garlic is lightly and evenly browned. Reduce heat to low and add tomatoes, basil, salt (if using), and pepper. Cook just until the tomatoes are heated through, about 3 minutes.

2.Meanwhile, cook capellini according to package directions to al dente; drain and place on a pasta plate or in a large bowl. Drizzle pasta with olive oil and toss to evenly coat. Arrange the hot tomato mixture on top and sprinkle with Parmesan cheese shavings. Serve at once, tossing the mixture as you serve.

Amount of Servings: 6
Calories:201
Total Fat: 4g
Sodium:70 mg
Total Carbohydrates:34g
Protein:7grams

Receipe Courtesy of www.Endocrineweb.com

Pozole

2010-07-14T15:07:00.007-05:00

Pozole is a ritually significant and traditional Pre-Columbian soup or stew. Pozole meand "foamy". It continues to be popular in Mexico and the Southwestern United States. It is often served at celebrations and major events. Pozole exists in numberous various variations with pork, beef, and chicken as the main meat.

Pozole

Ingredients:

2 pounds lean beef cubed
1 Tbsp. olive oil
1 large onion, chopped
1 clove garlic, finely chopped
1/4 tsp. salt
1/8 tsp. pepper
1/4 cup fresh cilantro, chopped
1 can(15 ounces)stewed tomatoes
2 ounces tomato paste
1 can (1 pound 13 ounces)hominy

Directions:
In a large pot, heat olive oil. Add beef and saute
Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat. Stir to mix ingredients evenly. Cover pot and cook over low heat until meat is tender.
Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
Add hominy and continue cooking for another 15 minutes, stirring occassionally. If too thick, add water for desired consistency.

Optional: Skinless, boneless chicken breasts can be used instead of beef cubes.

Serving Size: 1 cup
Calories: 220, Total Fat:7g, Sodium: 390mg, Total Carbohydrates: 17g, Protein: 21g

From NDEP- National Diabetes Education Program

1-2-3 Peach Cobbler

2010-06-03T08:10:00.000-05:00

Try this healthier, mouth-watering take on a classic favorite.

- 1/2 tsp ground cinnamon
- 1 Tbsp vanilla extract
- 2 Tbsp cornstarch
- 1 cup peach nectar
- 1/4 cup pineapple or peach juice (can use juice from canned peached)
- 2 cans (16 oz each) peaches, packed in juice, drained (or 1 2/4 lb fresh), sliced
- 1 Tbsp tub margarine
- 1 cup dry pancake mix
- 2/3 cup all-purpose flour
- 1/2 cup sugar
- 2/3 cup evaporated skim milk
- As needed, nonstick cooking spray
- 1/2 cup sugar
- 2/3 cup evaporated skim milk
- 1/2 tsp nutmeg
- 1 Tbsp brown sugar

1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture. Reduce heat and simmer for 5-10 minutes.
3. In another saucepan, melt margarine and set aside.
4. Lightly spray 8-inch square glass dish with cooking spray. Pour in peach mixture.
5. In another bowl, combine pancake mix, flour, sugar and melted margarine. Stir in milk. Quickly spoon this mixture over peach mixture.
6. Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.
7. Bake at 400 degrees F for 15-20 minutes, or until golden brown. Cool and cut into 8 squares.

Yield: 8 servings; Serving size: 1 square
Nutrition info per serving: Calories 271, Total fat 4g, Sodium 263 mg, Protein 4g, Carbs 54g

*Recipe from National Heart, Lung & Blood Institute

Classic Macaroni and Cheese

2010-06-02T10:00:00.000-05:00

Here's a scrumptious, lower-fat version of a favorite dish.

- 2 cups macaroni
- 1/2 cup onions, chopped
- 1/2 cup evaporated skim milk
- 1 medium egg, beaten
- 1/4 tsp black pepper
- 1 1/4 cup (4 oz) low-fat sharp cheddar cheese, finely shredded
- As needed, nonstick cooking spray

1. Cook macaroni according to directions, but do not add salt to the cooking water. Drain and set aside.
2. Spray casserole dish with nonstick cooking spray. Preheat oven to 350 degrees F.
3. Lightly spray saucepan with nonstick cooking spray. Add onions and saute for about 3 minutes.
4. In another bowl, combine macaroni, onions, and rest of ingredients and mix.
5. Transfer mixture into a casserole dish.
6. Bake for 25 minutes, or until bubbly. Let stand for 10 minutes before serving.

Yield: 8 servings; Serving size: 1/2 cup
Nutrition info per serving: Calories 200, Total fat 4g, Cholesterol 34mg, Sodium 120mg, Protein 11g, Carbohydrates 29g

*Recipe from National Heart, Lung & Blood Institute

Beef or Turkey Stew

2010-06-01T13:52:00.007-05:00

This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plaintains or corn can be used in place of the potatoes.

Ingredients:
- 1 pound lean beef or turkey breast, cut into cubes
- 2 Tbsp. whole wheat flour
- 1/4 tsp. salt (optional)
- 1/4 tsp. pepper
- 1/4 tsp. cumin
- 1 1/2 Tbsp. olive oil
- 2 cloves garlic, minced
- 2 medium onions, sliced
- 2 stalks celery, sliced
- 1 medium red/green bell pepper, sliced
- 1 medium tomato, finely minced
- 5 cups beef or turkey broth, fat removed
- 5 small potatoes, peeled and cubed
- 12 small carrots, cut into large chunks
- 1 1/4 cups green peas

Directions:
1. Preheat oven to 375 °F.
2. Mix the whole wheat flour with salt, pepper and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.
3. In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and saute until nicely brown, about 7-10 minutes.
4. Place beef or turkey in an ovenproof casserole dish.
5. Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.
6. Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 degrees F.
7. Remove from oven and stir in potatoes, carrots, and peas. Bake for another 20-25 minutes or until tender.

Serving size: 1 1/2 cup
Nutrition info per serving: Calories 320, Total fat 7g, Cholesterol 40mg, Sodium 520mg, Total Carbs 41g, Dietary Fiber 8g, Protein 24g

* Recipe from NDEP

Spanish Omelet

2010-05-28T10:38:00.000-05:00

This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain dinner roll.

Ingredient:
- 5 small potatoes, peeled and sliced
- Vegetable cooking spray
- 1/2 medium onion, minced
- 1 small zucchini, sliced
- 1 1/2 cups green/red peppers, sliced thin
- 5 medium mushrooms, sliced
- 3 whole eggs, beaten
- 5 egg whites, beaten
- Pepper and garlic salt with herbs, to taste
- 3 ounces shredded part-skim mozzarella cheese
- 1 Tbsp. low-fat parmesan cheese

Directions:
1. Preheat oven to 375 degrees F.
2. Cook potatoes in boiling water until tender.
3. In a nonstick pan, add vegetable spray and warm at medium heat. Add onion and saute until brown. Add vegetables and saute until tender but not brown.
4. In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
5. In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20-30 minutes.
6. Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Serving size: 1/5 of omelet
Nutrition Info per Serving: Calories 290, Total Fat 10g, Saturated Fat 3.5g, Cholesterol 135mg, Sodium 240mg, Total Carbs 30g, Protein 16g

Two Cheese Pizza

2010-05-25T15:08:00.001-05:00

Serve your pizza with fresh fruit and a mixed green salad garnished with red beans to balance your meal.

Ingredients:
- 2 Tbsp whole wheat flour
- 1 can (10 ounces) refrigerated pizza crust
- Vegetable cooking spray
- 2 Tbsp olive oil
- 1/2 cup low-fat ricotta cheese
- 1/2 tsp. dried basil
- 1 small onion, minced
- 2 cloves garlic, minced
- 1/4 tsp salt (optional)
- 4 ounces shredded part-skim mozzarella cheese
- 2 cups mushrooms, chopped
- 1 large red pepper, cut into strips

Directions:
1. Preheat oven to 425 degrees F.
2. Spread whole wheat flour over working surface. Roll out dough with rolling pin to desired crust thickness.
3. Coat cookie sheet with vegetable cooking spray. Transfer pizza crust to cookie sheet. Brush olive oil over crust.
4. Mix low-fat ricotta cheese with dried basil, onion, garlic and salt. Spread this mixture over crust.
5. Sprinkle crust with part-skim mozzarella cheese. Top cheese with mushrooms and red pepper.
6. Bake at 425 degrees for 13-15 minutes or until cheese melts and crust is deep golden brown.
7. Cut into 8 slices.

Serving size: 2 slices
Nutrition info per serving: Calories 420, Total fat 19g, Saturated fat 7g, Sodium 580mg, Total Carbs 44g, Protein 20g

*Recipe from NDEP - National Diabetes Education Program

Rice with Chicken, Spanish Style (Arroz con Pollo)

2010-05-24T11:39:00.006-05:00

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.

Ingredients:
- 2 Tbsp. olive oil
- 2 medium onions, chopped
- 6 cloves garlic, minced
- 2 stalks celery, diced
- 2 medium red/green peppers, cut into strips
- 1 cup mushrooms, chopped
- 2 cups uncooked whole grain rice
- 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed
- 1 1/2 tsp salt (optional)
- 2 1/2 cups low-fat chicken broth
- Saffron or Sazón™ for color
- 3 medium tomatoes, chopped
- 1 cup frozen peas
- 1 cup frozen corn
- 1 cup frozen green beans
- Olives or capers for garnish (optional)

Directions:
1. Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.
2. Add whole grain rice and saute for 2-3 minutes, stirring constantly to mix all ingredients.
3. Add chicken, salt, chicken broth, water, Saffron/Sazón™, and tomatoes. Bring water to a boil.
4. Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.
5. Stir in peas, corn, and beans and cook for 8-10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.

Serving size: 1 1/2 cups rice
Nutrition per serving: Calories 400, Total fat 7g; Saturated fat 1.5g, Carbs 46g, Protein 37g

* Recipe from NDEP - National Diabetes Education Program

Baked Salmon Dijon

2010-05-19T08:41:00.000-05:00

Ingredients:
- 1 cup fat-free sour cream
- 2 tsp dried dill
- 3 Tbsp finely chopped scallions
- 2 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1 1/2 lb salmon fillet with skin (cut in center)
- 1/2 tsp garlic powder
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
- Fat-free cooking spray as needed

Instructions: Preheat oven to 400°F. Whisk sour cream, dill, onion, mustard, and lemon juice in a small bowl to blend. Lightly oil baking sheet with cooking spray. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce. Bake salmon until just opaque in center about 20 minutes.

Nutrition Information Per Serving: Calories 196; Total Fat 7g; Saturated Fat 2g; Cholesterol 76mg; Sodium 229mg; Fiber less than 1g; Protein 27g; Carbohydrates 5g

Recipe from Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute

Beef & Bean Chili

2010-05-17T08:00:00.000-05:00

Ingredients:
- 2 lb lean beef stew meat, trimmed of fat, cut in 1-inch cubes
- 3 Tbsp vegetable oil
- 2 cups water
- 2 tsp garlic, minced
- 1 large onion, finely chopped
- Tbsp flour
- 2 tsp chili powder
- 1 green pepper, chopped
- 2 lb (or 3 cups) tomatoes, chopped
- 1 Tbsp oregano
- 1 tsp cumin
- 2 cups canned kidney beans*
*To cut back on sodium, try using "no salt added" canned kidney beans or beans prepared at home without salt.

Instructions: Brown meat in large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender. Heat remaining vegetable oil in second skillet. Add garlic and onion, and cook over low heat until onion is softened. Add flour and cook for 2 minutes. Add garlic-onion-flour mixture to cooked meat. Then add remaining ingredients to meat mixture. Simmer for 30 minutes. Serve chili with a mixed green salad with tomatoes, cucumber, and peppers topped with reduced fat or fat-free salad dressing. Enjoy!

Nutritional Information Per Serving for Chili: Serving Size: 8 oz; Calories 284; Total Fat 10g; Saturated Fat 2g; Cholesterol 76mg; Sodium 162mg; Total Fiber 4g; Protein 33g; Carbohydrates 16g; Potassium 769mg

*Recipe from NDEP at www.YourDiabetesInfo.org

Free Online Class - Healthy Supermarket Shopping

2010-05-15T09:20:00.000-05:00

Join us for a free, live, online class!

Eating healthy starts with shopping healthy. Learn how to make healthier choices at the grocery store for you and your family.

Healthy Supermarket Shopping
Wednesday, May 19th
12:00 - 12:30pm CST

Space is limited, so register today if you'd like to attend. Visit the link below to register.
https://www2.gotomeeting.com/register/465230675

If you have trouble opening the link, please copy the entire link and paste into your web browser.

Baked Squash

2010-04-28T15:43:00.001-05:00

Serving Size: 4
Prep Time: 5 minutes or less
Total Time: 60 minutes

Ingredients:
- 2 acorn squash, cut in half, seeds removed
- 2 teaspoons light, trans-free margarine
- 2 tablespoons sugar-free pancake syrup
- 1 teaspoon ground nutmeg

Directions: Preheat oven to 350 degrees F. Place squash cut side down in baking pan with a little water on the bottom. Cover with foil and bake until soft, about 1 hour. Cut each cooked piece in half again. Top each quarter with 1/2 tablespoon of syrup and 1/4 teaspoon of nutmeg. Serve hot.

Nutritional information per serving: Calories: 40; Calories from Fat: 5; Total Fat: 0.5g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 25mg; Total Carbohydrate: 9g; Dietary Fiber: less than 1g; Sugars: 4g; Protein less than 1g

Layerd Broccoli Salad

2010-04-27T11:32:00.005-05:00

Makes 6 Servings

- 6 cups chopped broccoli florets
- 1 small red onion, very thinly sliced
- 2/3 cup dried sweetened cranberries or raisins
- 1/2 cup plain nonfat yogurt
- 3 tablespoons honey
- 2 tablespoons mayonnaise
- 2 tablespoons cider vinegar
- 1 1/2 cups grated Cabot 50% Reduced Fat Omega-3 DHA Cheddar (6 ounces)
- 1/4 cup unsalted dry-roasted hulled sunflower seeds or chopped walnuts
- 1 ounce (2 tablespoons) 50% less-fat bacon pieces

Directions:
1. In a large glass serving bowl, arrange layers of broccoli, onion and cranberries
2. In a small bowl, whisk together yogurt, honey, mayonnaise and vinegar. Drizzle dressing over layered salad.
3. Sprinkle cheese evenly on top. Cover and refrigerate until ready to serve.
4. Just before serving, sprinkle with sunflower seeds or walnuts and bacon pieces.

Nutrition Info: Calories 280; Total Fat 12g; Saturated Fat 4.5g; Sodium 350mg; Carbohydrates 29g; Dietary Fiber 4g; Protein 14g; Calcium 269mg

Recipe from http://www.cabotcheese.com/

Brussels Sprouts with Apples and Onions

2010-04-26T15:25:00.002-05:00

Serving Size: 4
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients:
- 1 pound steamed brussels sprouts
- 1 cup sliced sweet onion
- 1 apple, sliced thin
- 1/4 cup apple juice
- 1 tablespoon light soy sauce
- 1 tablespoon rice vinegar

Directions: Lightly spray a large, non-stick skillet with cooking spray and place over medium-high heat. Sauté onion and apple 3 minutes, add remaining ingredients, stir and heat through.

Nutrition information per serving: Calories: 90; Calories from Fat: 0; Total Fat: 0.5g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 280mg; Total Carbohydrate: 17g; Dietary Fiber: 4g; Sugars: 7g; Protein: 4g

Chili Roasted Vegetables

2010-04-23T15:13:00.000-05:00

Serving Size: 4
Prep Time: 5 minutes or less
Total Time: 45 minutes

Ingredients:
- 1 eggplant, peeled and diced
- 1 zucchini, sliced
- yellow squash, sliced
- 1 onion, sliced
- 1 tomato, cut in chunks
- 2 tablespoons olive oil
- 1 tablespoon water
- 1 teaspoon minced garlic
- 1 teaspoon chili powder
- 1 teaspoon cumin

Directions: Preheat oven to 350 degrees F. Place vegetables in a shallow baking pan or dish. Combine oil, water and seasonings in a small mixing bowl and stir well. Drizzle over the vegetables. Place baking dish in the oven and bake until vegetables are very tender, about 45 minutes. Stir occasionally. Serve hot with your favorite entree.

Nutrition information per serving: Calories: 100; Calories from Fat; 60; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 5mg; Total Carbohydrate: 10g; Dietary Fiber: 3g; Sugars: 5g; Protein: 2g

Grilled Asparagus

2010-04-22T15:05:00.005-05:00

Serving size: 4
Prep time: 5 minutes or less
Total time: 5 minutes or less

Ingredients:
- 1 pound asparagus spears, fresh
- 1/2 teaspoon black pepper
- 1 teaspoon balsamic vinegar

Preparation: Trim about 2 inches off the bottoms of the asparagus. Lightly coat the spears with the oil. Grill over high heat for 2 to 3 minutes, or to desired tenderness. Sprinkle with black pepper and balsamic vinegar. Serve hot.

Nutrition Information per serving: Calories: 60; Calories from Fat: 30; Total Fat: 3.5 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 0 mg; Total Carbohydrate: 5 g; Dietary Fiber: 3 g; Sugars: 3 g; Protein: 2 g

Grilled Beef Tenderloin

2010-04-16T11:51:00.000-05:00

Ingredients:
- 4 (4 ounce) beef tenderloin steaks, trimmed, 1 inch thick
- 1 garlic clove
- 1/2 tsp kosher salt
- 1/2 tsp ground black pepper
- Cooking spray

Directions: Rub both sides of steak with cut sides of garlic clove. Sprinkle with salt and pepper. Prepare grill. Place steak on grill rack coated with cooking spray. Grill 3 or more minutes on each side or until your desire of doneness.

Nutrition info: 152 kcal, 7.7 gm fat, 17.9 protein,

- Weight Watchers, five ingredient, 15 minute cookbook, 2007

Lemon-Ginger Chicken

2010-04-15T10:10:00.000-05:00

Ingredients:
- 3/4 cup fresh lemon juice
- 1 tablespoon minced peeled ginger
- 1 teaspoon salt
- 1 tablespoon light brown sugar
- 2 teaspoons dark sesame oil
- 8 (3 ounce) boneless chicken thighs
- Cooking spray

Directions: Combine first 5 ingredients in large ziploc bag; add chicken. Marinate in the refrigerator for 15 minutes. Prepare grill and coat with cooking spray. Place chicken on grill, grill 5 minutes on each side or until chicken is done.

Yields 4 – serving size 2 thighs
Nutrition info: 22 caloriees, 7.8 gm of fat; 33.5 gm of protein

Weight Watchers, five ingredient, 15 minute cookbook, 2008

Pesto Pasta with Scallops

2010-04-14T10:36:00.005-05:00

Ingredients:
- 9 oz. package refrigerated fettuccine
- 1/4 cup pesto
- 1 3/4 lb sea scallops
- 1/4 tsp black pepper
- 1 tablespoon olive oil, divided
- 5 lemon wedges

Directions: Cook pasta according to directions, drain and place in bowl. Add pesto and toss well. Sprinkle scallops with pepper. Heat 1/2 tablespoon oil in skillet on medium-high heat. Add half of scallops and cook 3-4 minutes on each side until done. Remove and repeat with the rest of the scallops. Divide pasta and scallops evenly and serve with lemon.

Serving size: 3 scallops with 3/4 cup pasta
Nutrition info per serving size: 354 calories, 10 gm fat, 33 gm protein, 33 gm of carbs

- Weight Watchers, 193 Twenty Minute Recipes, 2009

Flavored Water

2010-04-13T15:30:00.003-05:00

Take a pitcher and fill it 3/4 of the way full with water. Take fresh quartered strawberries, blueberries or cut up lemon and put in the pitcher. Refrigerate for an hour or so, add ice and you have a natural, low calorie, low carbohydrate refreshing beverage!

Pan Seared Salmon

2010-04-13T09:31:00.000-05:00

Ingredients:
- 4 (6 ounce) salmon fillets
- 1/2 tsp kosher salt
- 1/8 tsp pepper
- 1 1/2 tsp olive oil
- 1 tsp light butter

Directions: Sprinkle fish with salt and pepper. Add oil and butter to nonstick skillet on medium-high heat. Add fish - cook 6 minutes turning evenly - reduce to medium heat and cook 2-3 minutes until fish flakes.

Nutritional Info: 292 calories, 15 gm of fat, 36 gm protein

- Weight Watchers, five ingredient 15 minute cookbook, 2005

Pretzel-Coated Chicken Tenders

2010-03-23T09:51:00.005-05:00

Ingredients:
- 1 lb chicken tenders
- 2 large egg whites, lightly beaten
- 2 cups tiny pretzel twists, crushed
- Cooking spray
- 1/4 cup honey mustard

Directions: Preheat oven to 450 degrees and place baking sheet into oven. Dip chicken in egg whites and dredge in pretzels (press firmly). Place on wire rack for 10 minutes and coat chicken well with cooking spray. Place chicken in single layer and bake for 10-12 minutes until chicken is done.

Yield 4 servings: 2 Tenders and 1 Tbsp of honey mustard

Calories 221, Fat 3g, Carb 19.6g

Easy Old-fashioned Turkey Pot Pie

2010-03-09T16:52:00.003-06:00

Preparation time: 7 minutes
Baking time: 25-30 minutes

Ingredients:
- 1 can (10 3/4 ounces) reduced-sodium, reduced-fat cream of chicken soup
- 3/4 cup fat-free milk
- 6 ounces (1 1/2 cups) chopped, cooked turkey (white meat, no salt added, either leftovers or pre-cooked turkey breast from the deli counter)
- 2 cups frozen mixed vegetables
- 1 small tube of refrigerated, prepared biscuit dough (10 small biscuits)

Directions: Preheat oven to 350 degrees. Pour cream of chicken soup, fat-free milk, chopped, cooked turkey, and frozen mixed vegetables into a casserole dish. Stir until well combined. Open container of prepared biscuits. Place 8 biscuits on top of soup mixture. (Reserve remaining 2 biscuits for another meal). Place casserole in oven. Bake for approximately 25-30 minutes until biscuits are golden-brown and contents are heated through.

Yield: 4 servings; Serving size: 1 cup casserole and 2 small biscuits

Nutrition facts per serving: Calories: 298; Carbohydrate: 43g; Protein: 25g; Fat:3g; Saturated fat: 0g; Sodium: 768mg; Fiber: 5g;

Recipe from www.diabetesselfmanagement.com

Apple Crisp

2010-03-05T10:57:00.004-06:00

Preparation time: 25 minutes
Cooking time: 35 minutes

Ingredients:
- 9 medium apples, peeled and sliced
- 1/4 cup plus 1/4 cup Splenda, No Calorie Sweetener, granular
- 1/4 cup plus 1/4 cup sugar
- 2 teaspoons cinnamon
- 1/2 cup trans-fat-free margarine
- 1 cup all-purpose flour
- 1 cup old-fashioned oatmeal

Directions: Preheat oven to 375 degrees. Toss apples with 1/4 cup Splenda, 1/4 cup sugar, and cinnamon. Transfer apple mixture into a 9 x 13 baking pan. Beat margaring and add the remaining 1/4 cup Splenda and 1/4 cup sugar along with the flour and oatmeal. Blend until well mixed. Evenly distribute flour mixture over apples. Bake for 35-40 minutes on the top rack of the oven until topping is lightly browned and apples are soft.

Yield: 15 servings; Serving size: 1/2 cup

Nutrition facts per serving: Calories: 170; Carbohydrate: 26g; Protein: 2g; Fat: 7g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 80mg; Fiber: 2g

Easy Cheesy Vegetable Casserole

2010-03-03T12:33:00.006-06:00

Preparation time: 20 minutes
Baking time: 30 minutes

Ingredients:
- 1 1/2 cups water
- 4 medium white or yellow potatoes, peeled and sliced 1/2-inch thick
- 1 cup bite-size raw cauliflower florets
- 1 cup bite-size raw broccoli florets
- 4 medium carrots, peeled and sliced into 1/4-inch coins
- 1 medium onion, chopped
- 2 cups frozen, cut green beans
- Nonstick cooking spray
- 1 can (10 3/4 ounces) reduced-fat, reduced-sodium cream of chicken soup
- 1/2 cup skim milk
- 1 cup shredded reduced-fat Cheddar cheese

Directions: Bring water to a boil in a large pot over high heat. Add the potatoes and cook, covered, for 5 minutes. Add the cauliflower, broccoli, carrots, onion and frozen green beans. Return water to a boil, cover and cook 10 to 12 minutes until vegetables are tender. Drain. Spray a 2-quart baking dish with cooking spray. Add cooked vegetables. Combine the canned soup and milk. Pour soup mixture over the vegetables, mixing gently. Preheat oven to 350 degrees. Cover and bake casserole for 20 to 25 minutes. Uncover and sprinkle with cheese. Bake 3 to 4 minutes longer, until cheese melts.

Recipe from www.diabetesselfmanagement.com

Two-minute Turkey Wrap

2010-03-03T11:38:00.005-06:00

Preparation time: 2 minutes

- 1 (8-inch) flour tortilla (use flavored tortilla if desired)
- 1 teaspoon horseradish sauce (not pure horseradish)
- 3 ounces deli-sliced turkey breast
- 1 slice (2/3 ounce) fat-free American cheese
- 1/4 cup alfalfa sprouts

Directions: Spread tortilla lightly with horseradish sauce. Lay turkey over tortilla. Place cheese in center of tortilla over turkey, then top with sprouts. Fold in about an inch on the top and bottom of the tortilla, then roll up tortilla from left to right. Serve immediately or wrap tightly in plastic wrap and refrigerate for future use.

Yield: 1 wrap
Serving size: 1 wrap

Nutrition facts per serving: Calories: 297; Carbohydrate: 27g; Protein: 36g; Fat: 5g; Saturated fat: 1g; Sodium: 414 mg; Fiber: 1g

Herb-marinated Chicken

2010-03-03T09:14:00.005-06:00

Preparation time: 5 minutes
Marinating time: At least 2 hours
Cooking time: Approx. 16-20 minutes

Ingredients:
- 1 1/2 pounds boneless, skinless chicken breasts
- 1/4 cup olive oil
- 1/2 cup balsamic vinegar
- 1 tablespooon (or 3 cloves) minced garlic
- 1/2 teaspoon dry parsley
- 1 teaspoon dry rosemary
- 3/4 teaspoon dry sage
- 1 teaspoon dry thyme
- 1 teaspoon salt
- 1/2 teaspoon coarse ground pepper

Directions: Place chicken in a zip-top bag. In a small bowl, whisk together remaining ingredients and pour over chicken. Seal bag tightly and shake gently to coat chicken well. Allow chicken to marinate in the refrigerator for at least 2 hours, shaking bag gently twice during marinating to recoat chicken.

After chicken has marinated, discard remaining marinade. Preheat grill to medium-high heat, or preheat oven broiler. Grill or broil chicken about 8-10 minutes per side or until chicken is no longer pink and the juices are clear. Cooking time may vary depending on the thickness of the meat.

Yield: 6 servings; Serving size: 4 ounces

Nutrition facts per serving: Calories: 144; Carbohydrate: 1g; Protein: 26g; Fat: 4g; Saturated fat: 1g; Sodium: 188mg; Fiber: <1g

Recipe from www.diabetesselfmanagement.com

Chicken Enchiladas

2010-02-25T12:13:00.009-06:00

Serves 6 (2 enchiladas per person)

Ingredients:
- 12 yellow corn tortillas
- 3 cups shredded chicken
- 1 small white onion, diced
- 2 cloves garlic, minced
- 1 (4 oz) can diced green chilies
- 1 tablespoon ground cumin
- 2 teaspoons salt
- 1-2 teaspoons chile powder
- 2 teaspoons dried oregano, crushed
- 1 (8 oz) can red enchilada sauce
- 1 1/2 cups tomato salsa
- 2 teaspoons olive oil
- 1 cup shredded cheese

Preparation: Preheat oven to 350 degrees. In a large bowl, combine chicken, onion, garlic, green chilies, cumin, salt, chile powder and oregano. In a medium bowl, combine enchilada sauce and salsa. Oil a 9x13 inch baking dish with olive oil. Line a microwave safe bowl with damp paper towels, place tortillas on top and place another damp paper towel atop tortillas. Microwave 20-30 seconds to heat and soften tortillas.

Place 1/2 cup sauce mixture on bottom of pan and distribute evenly. Fill each tortilla with 1/3 cup chicken mixture. Roll tightly and place seam side down in pan. Repeat with remaining tortillas. Cover with sauce evenly, cover with foil and bake for 20-25 minutes. Uncover, evenly distribute cheese and return to 5-10 minutes or until cheese is melted and sauce is bubbling. Allow to cool 10 minutes before serving.

Per serving: 318 calories, 10g fat (4g saturated), 32g carbohydrates, 26g protein
Recipe courtesy of Adriene Worthington, RD

Grilled Caesar Burgers

2010-02-25T11:35:00.004-06:00

Number of servings: 2
Serving size: 1 burger with 2 bread slices
Preparation time: 5 minutes; Total time: 13 minutes

Ingredients:
- 2 frozen BOCA Meatless Original Burgers
- 1 cup shredded romaine lettuce
- 2 Tbsp Kraft Light Done Right! Classic Caesar Reduced Fat Dressing
- 4 French or Italian bread slices
- 4 thin tomato slices

Instructions:
1. Preheat grill to medium heat. Grill burgers as directed on the package.
2. Meanwhile, toss lettuce with dressing until evenly coated. Place evenly on 2 of the bread slices.
3. Top each with 1 of the burgers, 2 of the tomato slices and second bread slice.

Nutrition:
Total Calories: 330; Calories from fat: 54; Total fat: 6g; Saturated fat: 1g; Cholesterol: 5g; Sodium: 910 mg; Total Carbohydrates: 48g; Dietary Fiber: 7g; Sugars: 2g

Chewy Chocolate Brownies

2010-02-12T10:58:00.009-06:00

Preparation time: 10 minutes
Baking time: 25 minutes

Ingredients:

Vegetable cooking spray
1/4 cup plus 3 tablespoons all-purpose flour
1/2 cup cocoa
1/4 teaspoon salt
2 egg whites
1 whole egg
1/2 cup plus 2 tablespoons sugar
6 tablespoons unsweetened applesauce
2 tablespoons oil
1 1/2 teaspoons vanilla
2 tablespoons chopped walnuts or pecans

Directions: Preheat oven to 350 degrees. Spray an 8-inch square baking pan with vegetable cooking spray. In a medium bowl, combine flour, cocoa, and salt. Mix well. In a separate large bowl, whisk together egg whites, egg, sugar, applesauce, oil, and vanilla. Stir in the flour mixture until just blended; do not overmix. Pour batter into the prepared pan and sprinkle walnuts on top. Bake for 25 minutes, until a toothpick inserted in the center comes out clean. Cool the brownies on a wire rack for at leat 15 minutes. Cut into 12 rectangles.

Yield: 12 brownies; Serving size: 1 brownie
Nutrition facts per serving: Calories: 111; Carbs: 17g; Protein: 3g; Fat: 4g; Saturated fat: <1g;>

Red Pepper Flounder

2010-02-02T09:24:00.004-06:00

Ingredients:

4 flounder filets
2 minced garlic cloves
1 Tbsp parmesan cheese, grated
Jar of roasted red pepper
1 1/2 Tbsp olive oil
2 Tbsp toasted walnuts

Instructions:

In a food processor combine the garlic, roasted red peppers, walnuts and cheese. Pulse until combined. Slowly add olive oil and continue to mix until smooth.
Preheat the oven broiler. Place the flounder on a broiler pan lined with foil. Sprinkle with salt and pepper. Broil for 6-7 minutes until cooked through.
Warm the sauce in a small saucepan. Serve the sauce with the flounder.

Nutrition facts per serving: Calories: 184; Fat: 9 g; Carbs: 2 g

Saucy Salmon Packets

2010-01-26T11:17:00.005-06:00

Looking for a quick FABULOUS all in one Valentines Dinner Meal? I knew you would be, and this one, is an easy clean-up tooo!!! (Yayyyyy)

Ingredients:

4 Salmon Fillets
Olive Oil
2 cups frozen whole green beans (please be mindful that they should be low sodium)
Pepper
1 cup of red onions sliced
Feta cheese
1 cup cherry tomatoes, halved
Bag of Instant Brown Rice (Success, Uncle Ben's, 365degree... etc)
1 cup of black olives, sliced
Parchment paper (for baking)
4 teaspoons garlic, chopped
1 cup of salad dressing (Greek or balsamic will work)

Directions: Preheat oven to 400 degrees. Cut 4 (9x12) pieces of parchment paper. Layer the following ingredients in the center of each piece of parchment paper: green beans, onions, tomatoes, olives, garlic. Season with pepper and drizzle with olive oil. Season salmon with pepper and place on top of veggies. Pour a tablespoon of salad dressing on the top of each piece of salmon. Fold the shorter sides of the parchment paper over to cover the salmon. Roll the remaining ends of paper up to the center so you have a packet. (FYI - I had to practice this a few times myself before mastering the "packet look" but it is so worth it!) Place packets on baking sheet. Bake for 20-25 minutes. Cook rice according to directions. Serve salmon and veggies on top of rice. Top with a teaspoon of feta cheese!!

You're going to LOVE this one! And here are a few of the health benefits for you... (Education is Power!)

***Benefits of Salmon - salmon oil, in particular the fatty acid, helps stimulate the secretion of leptin. Leptin is a hormone that helps the body regulate food intake and metabolism, which in turn helps the body respond to insulin.

***Benefits of Green Beans - The major health benefit of common beans is their ability to lower cholesterol due to their rich source of fiber. Studies have shown that the high fiber contained in beans prevents blood sugar levels from rising too rapidly after a meal.

***Benefits of Black Olives - Black olives are a rich source of vitamin E, a fat-soluble antioxidant that acts to neutralize free radicals in the body. Black olives also offer a healthy dose of dietary fiber, iron and copper. While olives are a bit salty, one serving is well within the sodium ranges suggested by the American Heart Association (AHA).

Happy Valentines Day!!! For any questions or requests please email me at www.fitandfabulousmommyclub@gmail.com

--Candice Hood

Savory Stuffed Peppers

2010-01-14T10:45:00.004-06:00

Ingredients:

4 medium-size green peppers
1/2 pound extra-lean ground beef
1/2 cup chopped onion
1 cup drained, canned whole tomatoes
1 cup cooked wild rice
1 tablespoon Worchestershire sauce
1/2 teaspoon Italian seasoning
1/2 cup soft bread crumbs
vegetable cooking spray
1 cup canned tomato sauce

Directions: Slice off stem end of peppers and remove and discard seeds and membranes. Submerge the peppers in a pan of boiling water and cook for 5 to 10 minutes; drain. Brown ground beef and onion in a nonstick skillet over medium heat. Drain and pat dry with paper towels. Return meat mixture to skillet. Add tomatoes, breaking them into pieces with cooking spoon, and cook until liquid evaporates. Remove meat mixture from heat; stir in wild rice, Worcestershire sauce, and Italian seasoning. Spoon 1/2 cup portions of rice mixture into peppers; sprinkle evenly with bread crumbs. Place peppers in a baking dish coated with cooking spray. Bake at 350 degrees F for 20 minutes or until lightly browned. Spoon tomato sauce over peppers and return to oven until heated.

Yield: 4 servings; Serving size: 1 stuffed pepper
Nutrition facts per serving: Calories: 243; Carbohydrate: 34 g; Protein: 19 g; Fat: 4 g; Saturated fat: <1 g; Sodium: 653 mg; Fiber: 5 g

Sunny Honey-Orange Chicken

2010-01-04T17:11:00.004-06:00

3/4 cup fresh orange juice
1/3 cup honey
2 tsp. grated ginger
1 tsp. garlic
1 tbsp. orange zest
2 tsp. salt
1/2 tsp. ground black pepper
4 boneless, skinless chicken breasts
1 tsp. olive oil
1 tsp. toasted sesame oil
1 tsp. toasted sesame seeds

Directions: Combine juice, honey, ginger, garlic, zest, salt and pepper in a bowl. Add chicken; stir to coat. Cover and refrigerate 30 minutes. Heat a large skillet over medium heat until hot; add olive oil and swirl to coat. Lift chicken from marinade and let excess drip back into bowl. When oil is hot, add chicken and cook over medium heat 3 minutes per side, or until golden brown. Add reserved marinade to skillet and boil over medium-high heat, turning chicken once or twice, 3 to 5 minutes, or until chicken is cooked through and sauce is reduced by half. Transfer chicked to a cutting board, cut into diagonal slices, and arrange on a platter. Stir sesame oil into thickened sauce and spoon it over chicken. Sprinkle with sesame seeds.

Power Facts:

Ginger - Studies show it helps to lower blood sugar levels, high blood pressure, relieve headaches, nausea, muscular inflammation. Fresh ginger should be cut from the root and only slice the amount needed, as once the ginger is exposed to the air, it loses it's nutritional properties. When buying ginger, only select smooth, firm, unblemished roots. Ginger is beneficial to health when eaten and can be used as a bath soak for sore muscles and made into tea to help alleviate sinus issues! Ginger is definitely one of my top 20 Power Foods... add it to your list!

--In Perfect Health and Wealth, Candice Hood

Celebrity LifeStyle and Wellness Coach/Fit Family Expert, Fit and Fabulous Mommy Club

Meet Candice Hood – Founder of Fit & Fabulous Mommy Club

2009-12-21T10:45:00.007-06:00

Empowering mothers and revolutionizing their way of life, Candice Hood teaches mothers how to truly have it all. Through her organization the Fit & Fabulous Mommy Club, Candice teaches other mothers how to master a FIT MIND, a FIT BODY, and FIT FINANCES. Candice, a single mother, entrepreneur and accomplished athlete, developed the premise of
FFMC when she found herself in the same situation most mothers do, experiencing financial difficulties, putting everyone else before herself, and the stress of it all taking it’s toll on her and showing up as extra pounds on her body.

Candice decided enough was enough and she set out to reclaim her life, her finances and her body by aggressively pursuing her goals and dreams. Through this life changing process to reclaim and redeem her life, the Fit & Fabulous Mommy Club was birthed.

Look out for Candice's monthly Fit & Fab Mommy Club Recipes on the Recipe Swap! For more information about Candice Hood and the Fit & Fabulous Mommy Club, please visit http://www.fitandfabulousmommyclub.com/

Join DiabetesAmerica and Candice Hood, Lifestyle and Wellness Coach/Fit Expert, for a special online class:

Surviving the Holidays with Candice Hood
Tuesday, December 22
5:30 - 6:00 pm CST
Space is limited, so click here to register today!

Leftover Turkadillas

2009-12-21T10:31:00.004-06:00

Fun Fit and Fabulous Family Recipes!!
Don’t know what to do with those holiday leftovers, try this!!

4-Whole Wheat Tortillas
4 tsp. Black Bean Hummus
1 cup of leftover greens (spinach, green beans, broccoli, etc...)
1 cup of leftover turkey or chicken (shredded, or pull apart into pieces), warmed
1 cup of low-fat cheddar cheese

Directions: Warm tortillas in microwave for 30 seconds. Spread half of each tortilla with 1 tsp. of hummus. Top each with remaining ingredients. Fold remaining side over. Sauté in non stick skillet on both sides until brown and cheese is melted. Cut in half and top with salsa and sour cream… (Yummy!!)

****FitandFabulousTips-
*In this recipe it is our goal to replace White flour tortillas with 100% Whole Wheat tortillas. White flour based food products contain significant amounts of white sugar, and that we want to AVOID! Make sure to carefully read labels on your chose of tortillas, the first ingredient on the label should list 100% stone ground whole wheat (no bleached or enriched products)

100% Whole Wheat Tortillas-rich in vitamins, minerals and fiber
Black Bean hummus is a great source of protein, loaded with fiber, vitamins, and minerals! (Keep your carb count on your black bean intake)
White Turkey and White Chicken meats are a valuable source of protein that DO NOT raise blood glucose levels and help develop and maintenance healthy muscle growth!

-Eat Well, Laugh Well, Live Well….
Your, Celebrity LifeStyle&Wellness Coach/Family FIT Expert
Candice Hood

http://www.fitandfabulousmommyclub.com/

Creamy Pumpkin Pie

2009-11-25T16:16:00.005-06:00

Preparation time: 15 minutes
Chilling time: 3 hours

Ingredients:

1 cup skim milk
2 (1 ounce) packages instant vanilla sugar-free pudding mix
1/2 teaspoons pumpkin pie spice
1 can (15 ounces) pumpkin
1 (9-inch) graham cracker pie crust
1 cup fat-free whipped topping

Directions: In a medium mixing bowl, mix skim milk, pudding mix, and pumpkin pie spice together until well blended (this mixture will be thick). Add pumpkin and mix well. Spread pumpkin mixture in pie crust. Top pumpkin layer with whipped topping and refrigerate for at least 3 hours or up to two days.

Yield: 8 servings; Serving size: 1/8 pie

Nutrition facts per serving: Calories: 185; Carbohydrate: 32g; Protein: 4g; Fat: 5g; Saturated fat: 1g; Sodium: 449 mg; Fiber: 2g

*Recipe from www.diabetesselfmanagement.com

Apple Cinnamon Bars

2009-10-27T16:51:00.008-05:00

Preparation time: 20 minutes

Baking time: 40-45 minutes

Ingredients:

1 cup all-purpose white flour

1/2 cup whole wheat flour

1/2 cup plus 1/2 cup quick-cooking oats

1/2 cup plus 1 cup packed brown sugar

1/3 cup plus 2 tablespoons margarine, softened

1/4 teaspoon salt

1 teaspoon cream of tartar

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/4 teaspoon ground cloves

2 cups peeled, diced apples

1/4 cup chopped pecans

Directions: Preheat oven to 350 degree F. In a medium bowl, blend flours, 1/2 cup oats, 1/2 cup brown sugar, and 1/3 cup margarine. Press mixture into the bottom of a 9" x 13" pan. Combine remaining 1/2 cup oats, 1 cup brown sugar, and 2 tablespoons margarine with salt, cream of tartar, cinnamon, nutmeg and cloves and mix. Add apples and nuts, tossing to coat. Spread mixture evenly on top of first layer. Bake until brown, 40 to 45 minutes. Cool and cut into bars.

Yield: 24 bars; Serving size: 1 bar (3 inches x 1.5 inches)

Nutrition facts per serving: Calorie: 137; Carbohydrate: 23g; Protein: 2g; Fat: 5g; Saturated fat: <1g;>

* Recipe from www.diabetesselfmanagement.com

Fresh mushroom soup

2009-10-27T16:29:00.006-05:00

Preparation time: 25 minutes

Ingredients:

2 tablespoons reduced-calorie margarine

1 package (8 ounces) crimini mushrooms, sliced (plain white mushrooms can be substituted)

1/2 medium onion, thinly sliced and separated into rings

1/4 teaspoon dried basil

1/4 teaspoon coarse ground pepper

1/4 teaspoon garlic salt

2 cans (14 ounces each) fat-free beef broth

1 can (6 ounces) tomato paste

1 tablespoon Worcestershire sauce

2 tablespoons Burgundy wine (can omit)

Directions: Melt margarine in a large pan. Add mushrooms and onions and cook over medium heat, stirring frequently, until onions are translucent (about 5 minutes). Stir in basil, pepper, garlic salt, and beef broth. Bring to a boil, lower heat to medium, and whisk in tomato paste, Worcestershire sauce and wine. Heat through.

Yield: 5 1/4 cups; Serving size: 1 cup

Nutrition facts per serving: Calories: 90; Carbohydrate: 11g; Protein: 7g; Fat: 2g; Saturated fat: less than 1 g

Recipe from www.diabetesselfmanagement.com

Beef and Broccoli Stroganoff

2009-10-27T16:01:00.005-05:00

Preparation time: 20 minutes

Cooking time: 30 minutes

Ingredients:

1 pound frozen round steak, partially thawed

6 tablespoons allpurpose flour, divided

cooking spray

1 tablespoon canola oil

1 clove garlic, minced

4 ounces fresh mushrooms, sliced

1 small onion, finely diced

2 tablespoons reduced-calorie margarine

1 tablespoon Worcestershire sauce

1/4 teaspoon black pepper

1/2 teaspoon dry dill weed

1 cube reduced-sodium beef bouillon dissolved in 1 1/2 cups warm water

1 cup fat-free sour cream

2 cups lightly steamed small broccoli florets

4 cups cooked cholesterol-free egg noodles (about 12 ounces dry)

Directions: Remove fat from steak and slice meat across the grain into bite-size pieces. Place 3 tablespoons of fluor in a large, zip-top plastic bag. Add meat and shake to coat. Spray a large nonstick skillet with cooking spray. Add oil and warm over medium heat. Add meat and brown on both sides. Stir in garlic, mushrooms, and onion; cook for 5 minutes. Add margarine and cook until melted. Stir in 2 tablespoons of flour until liquid forms a paste. Stir in Worcestershire sauce, pepper, dill weed, and bouillon dissolved in water. Continue cooking uncovered for 10 minutes, stirring frequently, but do not boil. Toss in steamed broccoli. Place cooked noodles on a serving dish and top with meat mixture.

Yield: 8 servings; Serving size: 1/8 of recipe

Nutrition facts per serving: Calories: 267; Carbohydrate: 32g; Protein: 19g; Fat: 7g; Saturated fat: 2g; Sodium: 190 mg; Fiber: 2g;

Recipe from http://www.diabetesselfmanagement.com

Whole Wheat Pumpkin Bread

2009-10-26T16:21:00.003-05:00

Preparation time: 10 minutes
Baking time: 50 minutes

Ingredients:

Nonstick cooking spray
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1/2 teaspoon salt
1 cup Splenda No Calorie Sweetener, Granular
1 teaspoon baking soda
1 cup pumpkin puree
1/2 cup canola oil
1 whole egg
1 egg white
1/3 cup water
1/4 teaspoon nutmeg
1/4 teaspoon cinnamon
1/4 teaspoon allspice

Directions: Preheat oven to 350 degrees F. Spray a 90 x 50 x 30 loaf pan with nonstick cooking spray. In a large mixing bowl, combine all ingredietns in the order listed, stirring after each addition. Stir only enough to combine ingredients into a smooth batter. Pour into prepared pan. Bake 45-50 minutes, until a cake tester inserted into the center of the loaf comes out clean.

Yield: 10 servings; Serving size: 1/10 of a loaf

Nutrtion facts per serving: Calories: 143; Carbohydrate: 10g; Protein: 3g; Fat: 10g; Saturated fat: 1g; Cholesterol: 21 mg; Sodium: 292 mg; Fiber: 1g

Pumpkin Crunchers

2009-10-14T15:13:00.003-05:00

One-half 15 oz can pumpkin

One-half 8oz Cool Whip Free

2 Jell-O Sugar-free Vanilla Pudding Snacks

3/4 cup Fiber One bran cereal

Cinnamon, to taste

Directions: Combine pumpkin, Cool Whip, & pudding – mix well. Season mixture to taste w/ cinnamon. Stir in Fiber One. Spoon batter evenly into a 12 c muffin pan (spray or line w/baking cups). Place in freezer until crunchers are frozen.

Per serving: 1 piece – 39 calories, <0.5>

Fiber One Haystacks

2009-10-14T15:10:00.001-05:00

1 sleeve of Fiber One
1 - 12 oz bag of semi-sweet chocolate chips

Melt choc chips on 50% power in microwave x 1 minute and repeat until smooth
Mix in Fiber One and TBSP out onto wax paper on cookie sheet and chill for 1 hour.

Chocolate Pumpkin Muffins

2009-10-14T15:02:00.002-05:00

1 box of Devil’s Food Cake Mix
1 - 15oz can pumpkin

Mix both together in a large bowl – batter will be thick. Pour into regular muffin tins sprayed with PAM (about 2/3 full for each). Bake at 400 degrees for 20 minutes.

Approx: 181 calories, 3.5 gm fat, 37 gm carb

Trick and Treat!

2009-10-14T09:47:00.007-05:00

Are you trying to decide how to fit those Halloween food treats into your meal planning and still maintain good control of your blood sugar? If so, remember this: whether you are eating “corn on the cob” or the popular Halloween treat, “candy corn,” it’s all about counting your carbs---carbohydrates, that is. Always know what your “carbohydrate allowance” is for keeping your diabetes well-controlled. As you can see from the carbohydrate content (listed below) of various popular Halloween treats, it doesn’t take much candy to “eat” into your daily allowance of carbohydrates, so be sure to choose wisely. There is no need for deprivation, however—just remember that just a little bit of a sugary treat can go along way for satisfying that Halloween treat urge.

Check out the list below for various typical one-serving size Halloween treats and their carbohydrate content in grams*:

Air Head - 15
Almond Joy - 12
Baby Ruth - 17
Bit-O-Honey - 6
Butter Finger - 15
Candy Corn - 13
Charm blow pop - 5
Dots drops - 20
Gobstoppers - 8
Carmel Apple sucker - 17
Gummi Savers - 14
Hershey’s Mallow Pumpkin - 20
Hershey’s Chocolate Bar - 10
Hot Tamales - 18
Jolly Rancher pop - 16
Kit Kat - 10
Laffy Taffy - 7
M&Ms (peanut) - 13
M&Ms (plain) - 15
Mike & Ikes - 18
Milk Duds - 7
Milky Way - 14
Mounds - 11
Nerds - 9
Nestle Crunch - 7
100 Grand - 15
Reese Peanut Butter cup - 10
Reese Sticks - 9
Rice Krispie Treats - 9
Shock Tarts - 11
Skittles - 17
Smarties - 8
Snicker - 12
Sour Patch kids - 7
Sprees - 7
Starburst - 8
Sugar Babies - 24
3 Musketeers - 13
Tootsie Roll bar - 12
Tootsie Roll Pop - 16
Twix - 6
Whoppers - 12

Spicy Crab Tostadas

2009-10-06T14:16:00.003-05:00

Serves 4

Ingredients:

4 yellow corn tostada shells
1 cup salsa
1/4 cup red onion, minced
1/2 teaspoon garlic, minced
1 cup tomatoes, diced and drained of liquid
2 tablespoons cilantro leaves, minced
2 tablespooons lemon juice
1/4 cup red bell peper, diced
2 cup lettuce, shredded
1 - 2 1/4 ounce can sliced black olives, drained

Preparation: Sauté onion in oil 3 minutes over medium-high heat. Add garlic, tomatoes, cilantro, and crabmeat and cook 5 minutes. Reserve warm. Mix together lemon juice, bell pepper, lettuce, and olives. Divide this mixture evenly among tostadas. Top with crab mixture. Serve with salsa.

Per serving: 268 calories, 10g fat (1g saturated), 30g carbohydrates, 17g protein
Recipe courtesy of Mission

Mexican Chicken Soup

2009-09-25T16:36:00.003-05:00

Ingredients:

4 Anaheim chile peppers*
2 teaspoons olive oil
1/2 cup sliced green onions
2 garlic cloves, minced
3/4 teaspoon ground cumin
3/4 teaspoon cumin seed
8 cups reduced sodium chicken broth
1 cup fresh or frozen corn
2 cups cubed red potatoes
2 cups cooked chicken (leftover or from a rotisserie chicken)
1/4 teaspoon salt
1/8 teaspoon pepper
Optional toppings: Baked corn tortilla strips, diced avocado, or chopped cilantro

Directions: Preheat oven to 450 F. Place peppers on foil-lined baking sheet. Roast for 20 minutes or until blackened, turning occasionally. Wrap peppers up in foil to steam. Let stand 15 minutes. Remove skin and seeds from peppers and chop.

Heat oil in Dutch oven over medium heat. Add onions, garlic, ground cumin and cumin seed. Saute 5 minutes. Add chicken broth, reserved peppers, corn, potatoes and chicken. Bring to a boil. Cover, reduce heat and simmer 20 minutes. Serve with baked corn tortilla strips, avocado and cilantro, if desired.

*May substitute 1 (4-oz.) can diced green chiles.

Nutrition per serving: 288 calories, 9g fat (2 g saturated), 25g carbohydrates, 28g protein

*Recipe from United States Potato Board

Stir-fried Zucchini

2009-09-22T11:51:00.005-05:00

Number of Servings: 4Serving Size: 3/4 cup

Use sweet onions such as Vidalia, Oso-Sweet, Walla Walla, or Texas sweet for best flavor.

Ingredients:

1 tbsp canola or corn oil
1 onion cut into wedges
1/2 tsp grated gingerroot
1 tbsp sesame seeds
1 tbsp lite soy sauce
1 1/2 tsp dark-roasted sesame oil
1 lb zucchini, cut into 1-inch pieces

Instructions:

Heat the canola oil or corn oil in a large nonstick skillet over medium heat
Add the zucchini, onion and gingerrot. Stir-fry about 5 to 8 minutes.
Sprinkle with sesame seeds, soy sauce, and sesame oil. Toss to blend.

Nutrition: Total calories: 90; Calories from fat: 58; Total fat: 6g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 155mg; Total carbohydrates: 8g; Dietart fiber: 2g; Sugars: 5g

Black Bean Chili Dip

2009-09-15T15:59:00.005-05:00

Black Bean Chili Dip
Makes 2 cups for about 8 servings

Ingredients:

1 (15 ounce) can black beans, rinsed, drained and partially mashed

1/2 cup drained canned whole kernel corn

1/3 cup salsa

1/4 cup water

2 teaspoons chili powder

Cooking spray

1 1/4 cups shredded

75% or 50% Reduced Fat Cabot Sharp Cheddar Cheese

2 tablespoons drained canned green chilies

Directions:

Preheat oven to 375 degrees

Combine beans and next 4 ingredients; Pour into a small casserole dish coated with cooking spray

Sprinkle with cheese and green chiles

Cover and bake at 375 degrees for 30 minutes or until cheese is melted and filling is bubbly. Uncover and cook an additional 5 minutes. Serve with tortilla chips.

Note: For a quick afternoon snack any day of the week, this dip can also be mixed together ahead of time and proportioned into individual serving dishes. Microwave each dish, as needed, on HIGH for 1 minute at a time until filling is bubbly and cheese is melted.

Nutrition Analysis: Calories 69; Total Fat 2g; Saturated Fat 1g, Sodium 259 mg; Carbohydrates 8g; Dietary Fiber 2g; Protein 7g; Calcium 140mg

Recipe from: http://www.cabotcheese.com/

Savory Pita Strips

2009-09-09T16:16:00.005-05:00

Ingredients:

2 tbsp grated Parmesan cheese

1/2 tsp Italian seasoning

1/4 tsp garlic powder

1/4 tsp dried rosemary, crushed

4 pita breads (6 inches)

2 tbsp butter, melted

In a small bowl, combine the Parmesan cheese, Italian seasoning, garlic powder and rosemary; set aside. Cut pita breads into 1-inch strips; split in half. Spritz crust side with butter-flavored nonstick cooking spray; place crust side up on a broiler pan coated with nonstick cooking spray. Broil 3-4 inches from the heat for 1 minute. Turn; brush with butter and sprinkle with Parmesan mixture. Broil 1-2 minutes longer or until golden brown and crisp.

Serving size: 6 pita strips

Nutritional info: 114 calories; 4g fat; 9 mg cholesterol; 213 mg sodium; 17 g carbohydrate; 3 g protein

Berry Cheesecake Parfait

2009-09-09T15:58:00.004-05:00

Ingredients:

1 1oz package sugar free, fat free cheesecake pudding mix
2 cups nonfat milk
1 1/2 cups raspberries and blueberries
4 tbsp fat-free whipped topping
4 tbsp sliced almonds, toasted

Directions: In a medium bowl, whisk together pudding mix and milk for 2 minutes. In a parfait dish, layer 1/4 cup pudding and 2 tbsp berries. Repeat process once more and top with 1 tbsp whipped topping and 1 tbsp toasted almonds. Repeat this procedure for remaining three parfaits.

Serves: 4

Calories: 135; Total fat: 3 g; Sodium: 400 mg; Carbohydrate: 22g; Protein: 6g

*Source: Diabetes Forecast-December 2008

Eggplant

2009-09-09T09:59:00.000-05:00

Peel and cube a dark ripe eggplant, placing it in plain boiling water. Let it cook until a fork can pierce it, remove and drain, run cold water on it to stop the cooking.

In a 2" skillet, heat a tablespoon of light olive oil or grapeseed oil, adding 1/4 cup of chopped onion, 1 piece of celery chopped, and 1 or 1/2 of a red bell pepper, depending on how much you like it. (I like the red ones because of the color, meatiness, and texture. They are worth the money.) Also, any kind of mushroom can be used, and I usually use on sale sliced buttons. Saute, adding chicken broth (because it's nutritious) or just water, until onion is clear. Add the eggplant to the other vegetable mixture along with one can of diced tomatoes with italian seasoning. Use a bay leaf during this part of the cooking, then discard it. Just cook a little while on a low fire until the flavors marry.

This is filling, low-fat, low cal, full of vitamin A, C, and antioxidants. If you are able to tolerate pasta, use whole wheat rigatoni. Sprinkle the romano! Lots of chewing involved. Before long, your brain, your taste buds and your tummy are so satisfied. "Bon appetite, " so well said by a famous American who cooked with lots of butter.
(If you want to, you can also add ground turkey, but season the turkey up a little because it's so bland.)

*Recipe submitted by A. Drury

Calling all recipes!!

2009-09-01T09:40:00.005-05:00

Have a great healthy recipe you want to share? Send it to us and we'll post it on the Recipe Swap!

You can either comment on this post with your recipe or you can email it to updates@diabetesamerica.com
Remember to include nutritional information if available.

Looking forward to seeing all your great new recipes!

Cauliflower Mash

2009-08-26T17:33:00.001-05:00

This is probably well known by most of you , but still a goodie. Try using steamed frozen cauliflower mashed with margarine, low fat cream cheese, salt and pepper as a mashed potato substitute.

Also try using fresh cauliflower finely chopped to resemble rice (in a food processor) and then stir fried with white pepper in a little bit of olive oil to substitute for rice.

*Recipe submitted by A. Welch

Curried Egg Salad

2009-08-26T17:20:00.000-05:00

Ingredients:

7 hard-boiled eggs

1 teaspoon Dijon mustard

1/3 cup mayonnaise (preferably canola oil mayo)

3/4 teaspoon salt

1/4 teaspoon black pepper

1/4 cup sweet relish

1/4 cup diced red onion

3 tablespoons diced red bell pepper

2 teaspoons whitel distilled vinegar

Instructions: Chop eggs. Combine with remaining ingredients.

Serving size: 1/2 cup; Makes 6 servings

Per serving: 195 calories, 5 gm carbohydrate, 12 gm fat, 245 mg cholesterol, 8 gm protein, 397 mg sodium, trace fiber

Note: To further reduce calories, substitute plain nonfat yogurt for the mayonnaise

*Recipe submitted by T. Anderson

Crustless Quiche

2009-08-26T17:01:00.000-05:00

Ingredients:

4 large eggs
1/2 package frozen spinach thawed and drained
1 1/2 cups low-fat cottage cheese
1/3 cup chopped turkey or ham
2 tbsp. grated parmesan cheese

Directions: In a medium size bowl, mix all ingredients except for the parmesan cheese. Pour into an 8 inch pie pan. Sprinkle with parmesan cheese. (Note: Can also divide evenly between 8 muffin cups). Bake at 325 degrees for 40 minutes.

Makes 8 servings.

Nutrition Info: 130 calories, 15 grams of protein, 7 grams of fat, 4 grams of carbohydrate, 500 mg sodium.

*Recipe submitted by T. Anderson

Welcome to the DiabetesAmerica Recipe Swap!

2009-08-26T16:55:00.000-05:00

Tired of sifting through the same old recipes in your recipe box? Join our recipe swap! Share your favorite healthy recipes and get new ones to try!

To join, just post your favorite recipes. Please try to include nutritional information where available. Be sure to check back often for new recipes!

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