Trick or Treat

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

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

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

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

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

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

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

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

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

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)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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:

1. 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.
2. 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.
3. 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

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

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

• 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