Eggs Florentine - 38g Carbs, 10g Fiber

This hearty, healthy breakfast is the perfect way to start your 
day -- it's packed with flavor, not with fat!

4 tsp olive oil, divided
1/2 small onion, chopped
2 cups chopped frozen spinach, thawed and drained
2 Tbsp 1% (lowfat) milk
2 Tbsp fat free cream cheese
1/8 tsp black pepper (or to taste)
1 whole wheat English muffin (cut in half)
6 egg whites

In a medium skillet, heat 2 tsp. olive oil over medium heat. Cook onion 
until soft. Add spinach, cream cheese and milk - cook until creamy. Stir 
in pepper. Turn heat to low and keep warm. Toast English muffins.

In a separate skillet, heat 2 tsp. olive oil over medium heat. Add egg 
whites to skillet. As the egg whites cook, gently shape into the form of 
2 patties (3 eggs whites per patty). Try not to scramble too much so that 
they stay in a patty shape – if needed, gently flip to cook top side.

To serve, spoon half of the spinach mixture over each English muffin 
bottom. Top each with an egg white patty, followed by the English muffin 
top. Serve immediately.

Serves: 1
Nutrition per Serving:
341 Calories, 12g Total Fat, 2g Saturated Fat, 0g Trans Fat,
2mg Cholesterol, 787mg Sodium, 38g Total Carbs, 10g Fiber, 26g Protein



From: www.ediets.com 

Bow Tie Pasta with Chicken and Broccoli - 30g Carbs, 4g Fiber

[Suggestion: Use whole grain pasta OR Dreamfields brand.}

From: www.diabeticlivingo nline.com 

Mayonnaise makes a terrific no-fuss sauce for the chicken and pasta. 
What's more, using light mayonnaise rather than regular helps keep 
the fat and calories down.

8 oz dried whole grain or regular bow tie or penne pasta (about 2-1/2 cups)
3 cups broccoli florets
4 skinless, boneless chicken breast halves (1 to 1-1/4 lb total), cut
into bite-size pieces
1 tsp adobo seasoning*
2 Tbsp olive oil, margarine, or butter
1 clove garlic, minced
1/4 cup light mayonnaise or salad dressing
1/8 tsp ground black pepper
2 Tbsp finely shredded Parmesan cheese

1. In a Dutch oven, cook pasta according to package directions, except 
add broccoli for the last 5 minutes of cooking. Drain well. Return to 
hot pan.

2. Meanwhile, in a medium bowl, combine chicken pieces and adobo 
seasoning; toss to coat. In a large skillet, heat oil over medium-high 
heat; add garlic and cook for 30 seconds. Add chicken; cook for 3 to 
4 minutes or until chicken is lightly brown and cooked through, stirring occasionally.

3. Add chicken to drained pasta and broccoli in Dutch oven. Stir in 
the mayonnaise and pepper. Cook over low heat until heated through, 
stirring occasionally.

4. To serve, top with shredded Parmesan cheese. 

*Test Kitchen Tip: 
Look for this seasoning blend at a market that specializes 
in Hispanic foods.

Servings: 6 
Serving Size: 1 1/2-cup
Nutrition per Serving:
309 Calories, 9g Total Fat, 1g Saturated Fat, 48mg Cholesterol, 
399mg Sodium, 30g Carbs, 4g Fiber, 26g Protein 

Diabetic Exchanges: 2 Starch, 1/2 Vegetables, 2 1/2 Very Lean Meat, 1 Fat

Oven Barbecued Brisket - 8g Carbs, 1g Fiber

From: Eating Well October/November 2006 

A relatively inexpensive cut of meat, a brisket needs to tenderize 
overnight before it's baked. Here we use a full-flavored, smoky barbecue 
dry rub, then it's slowly baked and basted. Brisket cuts are notoriously 
fatty, but the flat "first-cut" section is a far better choice for healthy 
eating than the fattier "point cut." It may be worth calling ahead to 
make sure your supermarket or butcher has one on hand.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium 
| Healthy weight
Servings: 12 
Active Time: 30 min
Total Time: 12 hours (including 8 hours marinating time)

2 medium shallots, minced
2 cloves garlic, minced
4 tsp chili powder
4 tsp smoked paprika or Hungarian paprika
2 tsp ground cinnamon
2 tsp dried oregano
1 tsp kosher salt
4 lb first-cut brisket, (or flat-cut), trimmed of fat
1/4 cup Worcestershire sauce
1 14oz can no-salt-added diced tomatoes
1/4 cup packed dark brown sugar
1/4 cup cider vinegar

1. Combine shallots, garlic, chili powder, paprika, cinnamon, oregano
and salt in a small bowl. Rub into both sides of meat. Set the meat in a 9-by-13-inch baking dish, cover and refrigerate for at least 8 hours or overnight.

2. Pour Worcestershire sauce over the meat. Cover the pan with foil and set aside at room temperature while the oven heats to 350 degrees F.

3. Bake the brisket, covered, for 2 hours. Meanwhile, blend tomatoes, 
brown sugar and vinegar in a large blender or food processor until smooth.

4. After 2 hours, pour the tomato mixture over the meat; continue baking, covered, until fork-tender, basting with pan juices every 30 minutes, for about 1 1/2 hours more.

5. Remove the meat from the sauce. Let rest for 10 minutes, then slice against the grain. Skim the fat from the sauce in the pan; pour the sauce over the meat and serve (or follow make-ahead instructions) .

Servings: 12 
Nutrition per Serving:
228 Calories, 7g Fat, 3g Sat, 3g Mono, 64mg Cholesterol, 32g Protein, 
8g Carbs, 1g Fiber, 221mg Sodium, 351mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 other carbohydrate, 4 lean meat

Make Ahead Tip: 
Bake, let the sliced brisket cool in the sauce for 1 hour, cover with 
foil and refrigerate for up to 3 days or freeze for up to 1 month. 
Reheat, covered, in a preheated 350°F oven for 40 minutes; if frozen,
defrost in the refrigerator overnight before reheating.

Red Wine Marinade - 1g Carbs

From: Eating Well - May/June 2007

This simple classic marinade is perfect paired with dark or gamy meats. 
You can vary the flavor depending on what kind of red wine you choose. 
For a greater intensity, try using a full-bodied red, such as Shiraz or Zinfandel. For a more delicate flavor, use a lighter red, such as Pinot 
Noir or Burgundy. 

Nutrition Profile - - 
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol 
| Low saturated fat | Heart healthy | Healthy weight

Use on: Chicken thighs, duck, beef, lamb (see Tip)

3 cups 
Active Time: 10 min
Total Time: 10 min

2 cups red wine
1 small onion, diced
2 3-inch strips orange zest, (see Tip)
2 sprigs fresh rosemary, coarsely chopped
2 Tbsp red currant jelly
1 tsp kosher salt
1 tsp freshly ground pepper

1. Combine wine, onion, orange zest, rosemary, jelly, salt and pepper 
in a medium bowl. Pour the marinade into a shallow baking dish or 
1-gallon sealable plastic bag for marinating 1 to 2 pounds 
(4 to 8 servings) of your chosen protein.

Serving Size: 2 teaspoons 
Nutrition per Serving: 
8 Calories, 1g Carbs, 16mg Sodium, 12mg Potassium

Exchanges: free food

Nutrition Note: 
Based on Test Kitchen results, 2 teaspoons of marinade are absorbed 
per serving.

Tips & Notes - -

Tip: Use a vegetable peeler to easily remove strips of the outer 
orange skin (zest), leaving the bitter white pith behind.

Follow the marinating times, cooking times and temperatures below 
for juicy, perfect grilling results.

--> EXTRA-FIRM TOFU
30 minutes to overnight
2-3 minutes per side

--> SALMON FILLET
30 minutes
3-5 minutes per side

--> CHICKEN BREAST boneless, skinless
2 hours to overnight
6-8 minutes per side; 165 degrees F 

--> CHICKEN THIGHS boneless, skinless
2 hours to overnight
6-8 minutes per side; 165 degrees F 

--> CHICKEN THIGHS bone-in, skinless
2 hours to overnight
15-25 minutes, turning occasionally; 165 degrees F 

--> DUCK BREAST boneless, skinless
2 hours to overnight
4-8 minutes per side; 150 degrees F 

--> PORK CHOPS bone-in, 3/4" thick
2 hours to overnight
3-4 minutes per side; 145 degrees F 

--> PORK TENDERLOIN
2 hours to overnight
14-16 minutes, turning occasionally; 145 degrees F 

--> FLANK STEAK
2 hours to overnight
6-8 minutes per side; 140 degrees F for medium

--> STRIP STEAK bone-in, 3/4"-1" thick
2 hours to overnight
4-5 minutes per side; 140 degrees F for medium

--> LAMB LOIN CHOPS
2 hours to overnight
5-6 minutes per side; 145for medium

*All cooking times based on medium-high grill temperature and 
cooking with the grill lid closed.

Pineapple Almond Shake - 11.6g Carbs, 1.3g Fiber

{Suggestion: If you cannot use maple syrup then by all means
either leave it out or use a favorite substitute. }

From: Dr Weil
The Healthy Kitchen - Recipes for a Better Body, Life, and 
Spirit (Hardcover) by Andrew Weil, M.D. and Rosie Daley (Knopf)

The almonds in this invigorating shake make it a terrific source 
of protein, and blanching your own almonds is a great kitchen 
activity for kids.

1/4 cup blanched almonds
1 cup roughly chopped fresh pineapple
1/2 cup ice, crushed or cubes
1/2 tsp pure maple syrup
1/4 cup rice milk or soy milk
1/2 cup pineapple juice

Grind the almonds in a blender to a fine powder.

Add all the ingredients and blend until smooth.

Pour into 3 large drinking glasses.
(If you want to make more, repeat the recipes. Most blenders 
will accommodate only enough for 3.)

Serves: 3
Nutrition per Serving:
96.7 Calories, 5.2g Fat, 0.5g Saturated Fat, 45.5% of Calories from Fat,
2.5g Protein, 11.6g Carbs, 1.3g Fiber, 0mg Cholesterol

Stewed Okra & Tomatoes - 11g Carbs, 4g Fiber

From: Eating Well October/November 2006

Stewing okra with onion and tomatoes is absolutely traditional all 
through the South. Small amounts of meat are often added for seasoning. 
Add corn to this, too, if you like, and serve it over rice, hot 
cornbread or grits.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low 
carbohydrate | Low cholesterol | Low saturated fat | Low sodium | 
Heart healthy | Healthy weight | High fiber | High potassium

Servings: 6
Serving Size: 3/4 cup each 
Active Time: 25 min 
Total Time: 1 hour 10 min

4 oz breakfast sausage, preferably spicy, casings removed if necessary
1 medium onion, chopped
1 lb okra, (about 5 cups), sliced
3 cups chopped tomatoes, (3-4 medium)
2/3 cup reduced-sodium tomato juice OR water
1/4 tsp salt
1/2 tsp crushed red pepper OR 1/2 minced jalapeno

1. Cook sausage in a large saucepan or Dutch oven over medium heat, 
breaking it up as it cooks, until it is no longer pink, 2 to 3 minutes. 
Add onion and cook, stirring frequently, until soft and translucent, 
about 5 minutes.

2. Increase heat to high; add okra, tomatoes, tomato juice (or water), 
salt and crushed red pepper (or jalapeno) and cook, stirring often, 
until bubbling. Reduce heat to a gentle simmer and cook, stirring 
occasionally, until the mixture is thick and the vegetables are 
very tender, 35 to 45 minutes.

Servings: 6
Serving Size: 3/4 cup each
Nutrition per Serving: 
88 Calories, 4g Fat, 1g Sat, 2g Mono, 7mg Cholesterol, 4g Protein, 
11g Carbs, 4g Fiber, 200mg Sodium, 570mg Potassium

1 Carbohydrate Serving
Exchanges: 2 vegetable, 1/2 fat

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Spinach, Red Onion and Cheese Pizza - 20g Carbs, 2g Fiber, 2g Sugar

From: The Diabetes Snack Munch Nibble Nosh Book
Servings: 9

1 homemade or store-bought pizza crust
1 1/2 cups loose-leaf, dry-pack frozen spinach
1/4 cup chopped red onion
1/2 cup fat-free ricotta cheese
1 1/4 tsp Italian seasoning
1 garlic clove, minced
2 to 3 drops hot pepper sauce
1/3 cup crumbled feta cheese
2 Tbsp grated Parmesan cheese

Preheat the oven to 425 degrees F. Spray a large baking
sheet or pizza pan with nonstick spray. Lightly sprinkle
with cornmeal, if desired. Set aside.

If making the crust, transfer the dough to the pan.
Stretch and shape the dough by hand and/or with rolling
pin into a 12 or 13 inch circle or 11 by 14 inch rectangle.
If using store-bought crust, place it on the pan.

Place the spinach and red onion in a small microwave-safe bowl,
cover with wax paper and microwave on defrost power for 2 to 3
minutes, or until the spinach is thawed and the onion is softened.

Place the ricotta in a small bowl and stir in the spinach
mixture, Italian seasoning, garlic, and hot pepper sauce.
Spread the ricotta mixture onto the pizza dough.
Sprinkle with the feta and Parmesan cheeses.

For homemade crust, bake for 15 to 17 minutes on
center oven rack or until crust is lightly browned.

For store-bought crust, bake according to package directions.
Cut into 9 rectangles or wedges and serve.

Serving Size: 1 piece
Servings: 9
Nutrition per Serving:
133 Calories, 3g Fat, 1g Saturated Fat, 10mg Cholesterol,
308mg Sodium, 20g Carbs, 2g Dietary Fiber, 2g Sugars, 7g Protein

Diabetic Exchanges: 1 Starch, 1 Vegetable, 1/2 Fat

Chicken Tenders in Canadian Cream Cheese Sauce - 16g Carbs, 1g Fiber

From: The Canadian Living Test Kitchen
Canadian Living Magazine: September 2004

Serve with Yellow Zucchini and Buttered Pasta.

12 oz (375 g) chicken tenders (OR sliced boneless skinless chicken breasts
1/4 tsp (1 mL) each salt and pepper
1 Tbsp (15 mL) vegetable oil
1 onion, sliced
2 cloves garlic, minced
3 cups (750 mL) sliced mushrooms (8 oz/250 g)
3 Tbsp (50 mL) all-purpose flour
1 1/2 cups (375 mL) milk
1 pkg (113 g) light herbed cream cheese
1 Tbsp (15 mL) wine vinegar or lemon juice
2 Tbsp (25 mL) minced fresh parsley 

Sprinkle chicken with half each of the salt and pepper. In large nonstick
skillet, heat oil over medium-high heat; brown chicken, in 2 batches, about 
4 minutes. Transfer to plate.

Reduce heat to medium. Add onion, garlic, mushrooms and remaining salt 
and pepper; fry until liquid is evaporated, about 8 minutes. Sprinkle 
with flour; cook, stirring, for 1 minute.

Slowly stir in milk and bring to boil, stirring; reduce heat and simmer 
until smooth and thickened, about 5 minutes. Return chicken and any 
accumulated juices to pan; simmer, stirring occasionally, until no longer 
pink inside, about 3 minutes. Add cream cheese and vinegar; stir until 
smooth. Sprinkle with parsley.

Change the cheese, change the dish - -
Canadian Ricotta can be used in the same way as Canadian Cream Cheese. 
Its low butterfat content will appeal to those who prefer a lighter cheese.

Servings: 4
Nutrition per Serving: about -
275 Calories, 11g Total Fat, 78mg Cholesterol, 346mg Sodium, 
5g Sat. Fat, 16g Carbs, 1g Fiber, 27g Protein

% RDI: -
calcium - 15%
iron - 11%
vit A - 9%
vit C - 12%
folate - 13%

Chai Masala - 7.1g Carbs, 0g Fiber, 6g Sugar: Spiced tea that can be served hot or cold with the same delicious flavor.

Prep Time: 5 min 
Cook Time: 10 min 
Difficulty: EASY 
Servings: 2

2 Tbsp Tea, green (or bags to make 2 cups of tea)
14 fl oz water, hot (180 degrees)
6 fl oz whole milk (or soy or nondairy creamer)
1 tsp Chinese 5-spice powder

1. Combine tea and water, allow to steep for at least 10 minutes. For 
strong, darker tea, heat tea and water over low heat until desired 
strength is reached.

2. Steam or scald milk, soy milk, or nondairy creamer according to 
method of choice.

3. Combine steeped tea, steamed or scalded milk, soy milk or nondairy 
creamer and spice mix in a small saucepan. Heat over low heat until 
Chai is hot, about 1 minute.

4. Serve immediately or refrigerate and serve chilled over ice.

5. Chai masala is served both sweetened and unsweetened. If sweetening, 
use the sweetener of your choice.

Additional Information - - 
Chai masala spice mixtures can be purchased at Indian markets. You 
can also make your own by mixing together equal parts ground ginger, 
cinnamon, and cardamom. Your spice mixture will have the best flavor 
if you grind your own spices using a mortar and pestle or an electric
coffee grinder. 

Servings: 2
Nutrition per Serving: 
66.8 Calories, 3.2g Total Fat, 1.9g Saturated Fat, 1.3g Unsaturated Fat, 
7.1g Total Carbs, 0g Dietary Fiber, 6g Sugars, 0mg Potassium, 
3.1g Protein, 55.8mg Sodium 

Dietary Exchanges: 1/2 Milk 

Pumpkin Seed Crusted Chicken - 5g Carbs, 1g Fiber, 1g Sugar

Servings: 2
Serving size: 1 - 4 oz chicken breast
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.
This recipe can be divisible by 2.
Leftovers keep well for 2 – 3 days in the refrigerator and make good 
sandwiches and salads.

Serve with Quinoa and Black Beans OR
Quinoa and Black Beans - Low Sodium Version

Special Diet Information - -
- Coumadin (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

- Lactose
Avoid this recipe if you are lactose intolerant.

- Sodium
This is a low sodium recipe.

- GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to 
avoid it.

- Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. 

Pumpkin Seeds
The Mexicans call pumpkin seeds pepitas and you can find them in the
market in many different forms. The raw white hulled seeds are harder 
to work with so I never buy them (let someone else shell your nuts 
for you).

The seed kernel is a medium gray/green color and you can find them both 
raw and roasted. They are often salted or spiced so check the package carefully. As with most seeds they are high in fat but pepitas are 
very high in monounsaturated fat with 4 grams per ounce. Because of 
the fat content they will turn rancid more quickly and I buy only 
what I need. They will freeze fairly well for about 3 months.

1 ounce raw pumpkin seeds = 153 calories, 13g fat, 2g sat fat, 
4g mono fat, 7g protein, 5g carbohydrates, 5mg sodium, 0mg cholesterol

1 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/8 tsp cayenne pepper
1/4 tsp salt
2 Tbsp 2% milk
1/4 cup pumpkin seeds (pepitas)
2 4oz boneless skinless chicken breasts
2 tsp olive oil

Place the cumin, cinnamon, nutmeg and cayenne pepper together in a blender 
or mini chopper with the pumpkin seeds.

Process until well blended and the pumpkin seeds are the texture of coarse 
corn meal. Place in a small mixing bowl.

Place the milk in a second bowl. Dredge the chicken breasts in the milk 
and then the pumpkin seed coating. Dredge a second time in the milk and 
then the pumpkin seed coating until well coated.

Place the olive oil in a non stick skillet over medium-high heat. When the 
oil is hot, add the coated chicken breasts. Cook for about 8 minutes and 
turn. Cook for another 8 minutes and serve.

Servings: 2
Serving size: 1 - 4 oz chicken breast
Nutrition per Serving:
273 Calories, 125 Calories from Fat, 15g Total Fat, 3g Saturated Fat, 
378mg Cholesterol, 378mg Sodium, 5g Total Carbs, 1g Dietary Fiber, 
1g Sugars, 31g Protein, 
Vitamin A 3% 
Vitamin C 3%
Calcium 6% 
Iron 23%
Vitamin K 12 mcg 
Potassium 477 mg
Magnesium 131 mg

Low Carb Deep-Dish Pizza Quiche - 4g Carbs, 0.5g Fiber

Makes 8 Servings 

The recipe does not call for a crust. If you
are allowed the carbs, I suppose you could line
the pan with pie dough rolled out to fit.
I supose you could use poe crust sticks but I
think the ready-made (Round crusts) would be more
of a-pain-in-the- ass to make fit than just making
good ol' stir-and-roll from scratch.
If you wish, you could saute, with the sausage,
a small (Chopped) sweet pepper and/Or a sliced
green onion, or two, or a small, sliced, red onion.

4 oz. cream cheese, at room temperature
4 Lg eggs
1/3 C. Whipping cream
1/4 C Freshly grated Parmesan cheese
1 T. Minced fresh chives
1/2 tsp. minced garlic 
1/2 tsp. dried Italian Spice
1 C. Shredded Asiago cheese.
(I've substituted Swiss--It works.)
2 C. Shredded full-fat mozzarella cheese
1/2 C. Tomato sauce
2 C Sliced mushrooms, sauteed 
2 Italian sausages--Remove casing, crumble & cook
2 T. Ripe Olives--Rinse, drain well & slice.

Preheat the oven to 350°F (175°C).

Butter a 13 x 9-inch baking dish. 

In a food processor, blend together the cream cheese
& eggs until smooth.
Add the cream, Parmesan, chives, garlic & Ital.. Spice.
Blend until smooth. 

Scatter the Asiago and 1 cup of the mozzarella
in the prepared baking dish.
Pour the egg mixture over the cheese.
Bake for 30 minutes. 
Spread with the tomato sauce.
Scatter the mushrooms & sausage over the top.
(And the green pepper & onion, if you are using those.)
Cover with the remaining 1 cup mozzarella.
Sprinkle with the olives. 

Turn on the broiler and broil about 6 inches
from the heat until brown and bubbly.
Let sit for 5 minutes or so before cutting.

Per serving:
Effective carbohydrates: 3.5 g
Carbohydrates: 4 g
Fiber: 0.5 g 
Protein: 16.3 g
Fat: 25g
Calories: 305

Egg Thread Soup with Asparagus - 11g Carbs, 1g Fiber

From: Eating Well - Spring 2003, Eating Well for a Healthy Heart Cookbook

Stirring eggs into simmering broth is a classic technique for adding nourishment and body to soup. Asparagus gives it a mild, sweet flavor 
and a bit of texture. Serve this quick soup with Parmesan Crisps or 
sprinkle with grated Parmesan.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Healthy weight
| High calcium

Servings: 8
Serving Size: about 1 cup each 
Active Time: 20 min
Total Time: 20 min

8 cups homemade chicken broth, fat skimmed, or reduced-sodium chicken broth
1/2 cup pastina, or other tiny pasta, such as alphabet or stars
12 oz asparagus, trimmed and cut into 1 1/2-inch diagonal pieces (2 cups)
4 large eggs
1/2 tsp lemon juice
1/4 tsp salt, optional

1. Bring broth to a boil in a Dutch oven or soup pot. Stir in pasta. 
Cook, uncovered, over medium-high heat, stirring occasionally, until 
pasta is just tender, about 5 minutes. Stir in asparagus; cook for 
2 minutes. Reduce heat to medium.

2. Break eggs into a large measuring cup and whisk until well blended. 
Add to the gently boiling soup in a thin, steady stream, stirring 
constantly with a fork. (Slow stirring will produce large threads; 
rapid stirring will break the threads up into small pieces.) Remove 
from heat and stir in lemon juice. Taste, adding salt if desired.

Servings: 8
Serving Size: about 1 cup each 
Nutrition per Serving: 
116 Calories, 4g Fat, 2g Sat, 1 g Mono, 110mg Cholesterol, 9g Protein, 
11g Carbs, 1g Fiber, 217mg Sodium, 138mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1/2 vegetable, 1 lean protein, 1/2 fat

Roasted Red-Pepper-and- Eggplant Soup - 22g Carbs, 7g Fiber

2 eggplants (about 2 1/2 pounds total) halved lengthwise
4 red bell peppers
1/4 cup olive oil
2 medium onions, chopped
2 cups chopped leeks, (white and pale-green parts, about 2 large)
6 garlic cloves, minced
8 1/2 cups low-salt chicken broth
3 tablespoons tomato paste
1/4 cup chopped fresh basil
2 tablespoons chopped fresh thyme
salt and pepper to taste
3 tablespoons unsalted butter
1 1/2 tablespoons fresh lemon juice
parmesan-cheese shavings to taste 

Preheat oven to 450 degrees. (Or if your oven is broken, prepare a hot fire on the barbecue grill). Pierce eggplants all over with a fork. Place cut side down either on a baking sheet lined with parchment paper, or on the grill. Roast until tender, about 45 minutes in oven, 20 to 30 minutes over charcoal fire. Remove peel and discard. Cut eggplants into large pieces; set aside.

Char bell peppers over gas flame or over charcoal fire until blackened on all sides. Enclose in a paper bag 10 minutes. Peel, seed and coarsely chop peppers.

Heat oil in a large pot over medium-high heat. Add onions and leeks; saute until tender, about 5 minutes. Add garlic and stir 1 minute. Stir in eggplant, peppers, broth and tomato paste. 
Bring to a boil. Reduce heat to medium and simmer uncovered until vegetables are very tender and flavors blend, about 45 minutes. Stir in basil and thyme. Cool slightly.

Working in batches, puree soup in blender or food processor until smooth. Return soup to pot. Season to taste with salt and pepper. Add butter and lemon juice; stir over low heat until soup is heated through, about 5 minutes. (Can be prepared 1 day ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep refrigerated. Bring to a simmer before serving.) 

Transfer soup to large bowl, garish with parmesan shavings. 

Makes 8 servings.
Calories 219, Fat 13 g, Carbs 22 g, Sodium 137 mg, Fiber 7 g.

Spicy Sausage, Barley and Mushroom Stew - 23.4g Carbs, 4.7g Fiber

2 teaspoons olive oil
2 cups thinly sliced onion
8 ounces spicy turkey Italian sausage
1 cup chopped celery
1 cup sliced carrots
2 garlic cloves, minced
1 bay leaf
5 cups thinly sliced shiitake mushroom caps, about 1/2 pound mushrooms
1 1/2 cups chopped portobello mushrooms
1/2 cup uncooked pearl barley
3 15.75 ounce cans chicken broth
2 tablespoons brandy
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup coarsely chopped fresh parsley 

Heat oil in a large Dutch oven over medium heat. Add onion; cook 5 minutes or until slightly soft. Remove casings from sausage. Add sausage to pan; cook 8 minutes or until sausage is browned, stirring to crumble. Add celery, carrots, garlic and bay leaf; cook 10 minutes or until onions are golden-brown, stirring frequently. Stir in the mushrooms; cook 10 minutes or so until mushrooms release moisture.
Stir in barley, chicken broth, brandy, salt and pepper. Bring to a boil; cover, reduce heat, and simmer 1 hour or until barley is tender. Discard bay leaf. Sprinkle with parsley. Serve immediately. 

Makes 6 servings.
Calories 215, Fat 7.2 g, Carbs 23.4 g, Sodium 527 mg, Fiber 4.7 g.

Chicken and Mushroom Marsala - 7g Carbs, 1g Fiber, 1g Sugar

Serves: 1

Preparation time: 5 min
Cooking time: 20 min

1 tsp olive oil
1 boneless, skinless chicken breasts, 4 to 6 oz each
Salt to taste
Freshly ground black pepper
1 Tbsp flour for dredging
2 oz mushrooms, sliced
2 Tbsp Marsala wine
2 1/2 Tbsp low-sodium chicken broth
2 tsp chopped parsley

1. Heat the olive oil in a large, non-stick skillet. While the oil 
is heating, season the chicken with salt and pepper and dredge it 
in flour.

2. Saute the chicken over medium-high heat until golden brown, about 
2 minutes on each side. Remove the chicken to a platter and keep warm.

3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to 
release any caramelized bits that may be stuck to the pan and cook 
until the wine is almost completely evaporated.

4. Add the chicken broth , chicken and any juices that have accumulated 
on the platter. Simmer until the chicken is cooked through, about 
10 minutes.

5. Remove the chicken to a clean serving platter and keep warm. Simmer 
the broth mixture until it has reduced by half, about 5 minutes. Spoon 
the sauce over the chicken, sprinkle with parsley and serve.

Serving Size: 1 chicken breast
Nutrition per Serving: 
243 Calories, 7g Total Fat, 1g Saturated Fat, 4g Monounsaturated Fat, 
1g Polyunsaturated Fat, 0g Trans Fatty Acid, 0g Omega-3 Fatty Acid, 
1g Omega-6 Fatty Acid, 83mg Cholesterol, 35g Protein, 
7g Total Carbs, 1g Dietary Fiber, 0g Soluble Fiber, 0g Insoluble Fiber, 
1g Sugar, 25% Calories from Fat, 57% Calories from Protein, 
8% Calories from Carbs

Spinach Parmesan - 15g Carbs, 5g Fiber, 6g Sugar

From: The American Heart Association Low-Fat, Low-Cholesterol Cookbook, 
Third Edition, 2005 by the American Heart Association. 

If you have company coming, this dish can easily be doubled or even 
tripled. Make it ahead, and then just microwave it to quickly reheat.
Serves: 4

Vegetable oil spray
2 10oz pkg frozen chopped spinach, thawed and squeezed dry
3/4 cup finely chopped onion (yellow preferred)
1/2 cup fat-free sour cream
3 Tbsp grated Parmesan cheese
1/3 cup fat-free milk
1/4 tsp garlic powder
1 Tbsp grated Parmesan cheese
Cooking Instructions

Preheat the oven to 350 degrees F.

Lightly spray a pie pan with vegetable oil spray. In the pan, stir 
together all the ingredients except 1 tablespoon Parmesan. Cover with 
aluminum foil.

Bake for 25 minutes, or until the onion is just tender. Sprinkle with 
1 tablespoon Parmesan.

Cook's Tip - -
If you decide to triple this recipe, use a shallow 13 9 2-inch baking
dish so the onion will cook through completely.

Serves: 4
Nutrition per Serving:
115 Calories, 2.5g Total Fat, 1g Saturated Fat, 0g Trans Fat, 
0g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 10mg Cholesterol, 
216mg Sodium, 15g Carbs, 5g Fiber, 6g Sugar, 11g Protein

Dietary Exchanges: 2 vegetable, 1/2 other carbohydrate, 1/2 fat

Chicken Scallops al Limone - 6g Carbs, 0g Fiber, 0g Sugar

From: The New American Heart Association Cookbook, 7th Edition, 
2004 by the American Heart Association.

This dish is very good over any kind of pasta.
Serves: 6

1/4 cup PLUS 1 Tbsp all-purpose flour
1/2 tsp pepper
1/4 tsp salt
6 boneless, skinless chicken breast halves (about 4 oz each), all 
visible fat discarded, flattened to 1/4-inch thickness
2 tsp olive oil
1 3/4 cups fat-free, low-sodium chicken broth
1/4 cup fresh lemon juice
1/4 cup dry white wine (regular or nonalcoholic)
1 Tbsp finely snipped fresh parsley
6 thin lemon slices (optional)

In a large resealable plastic bag or paper bag, combine the flour, pepper, 
and salt. Add several pieces of the chicken. Seal the bag. Shake to coat 
the chicken. Shake off the excess flour. Set the chicken on a plate. 
Repeat with the remaining chicken.

Heat a large nonstick skillet over medium-high heat. Pour the oil into 
the skillet and swirl to coat the bottom. Cook half the chicken for 2 to 
3 minutes, turning to brown on both sides. Transfer to a plate. Repeat 
with the remaining chicken.

Pour the broth, lemon juice, and wine into the skillet. Cook for 7 to 
8 minutes, or until the sauce is reduced by about one third, scraping 
to dislodge any browned bits from the skillet.

Return the chicken to the skillet. Reduce the heat and simmer for 5 to 
7 minutes, or until the sauce is slightly thickened, stirring 
occasionally. Using a slotted spoon or pancake turner, transfer the 
chicken to a platter.

Stir the parsley into the sauce. Pour over the chicken. Garnish with 
the lemon slices.

Serves: 6
Nutrition per Serving:
175 Calories, 3g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 
0.5g Polyunsaturated Fat, 1.5g Monounsaturated Fat, 66mg Cholesterol, 
189mg Sodium, 6g Carbs, 0g Fiber, 0g Sugar, 28g Protein

Dietary Exchanges: 1/2 starch, 3 very lean meat

Berry Good Workout Smoothie - 24.3g Carbs, 3.3g Fiber, 16.5g Sugar

From: Eat Up Slim Down Annual Recipes 2008 VIA Prevention

Get the energy you need to power through your workout in minutes 
with this easy-to-make drink.

Prep Time: 5 min
Cook Time: 0 min
Total Time: 5 min
Serves: 2

6 oz cherry-flavored cranberry 100% juice blend
3/4 cup mixed frozen loose-pack blackberries, raspberries, and blueberries
1/3 cup (3 oz) light extra-firm silken tofu
1/2 large very ripe banana, fresh or frozen
1 Tbsp ground flaxseed

1. In a blender, combine the juice, berries, tofu, banana, and flaxseed. 
Pulse for about 1 minute until chopped, then process until smooth.

Serves: 2
Nutrition per Serving
129.8 Calories, 1.9g Fat, 0.1g Saturated Fat, 0mg Cholesterol, 
45.4mg Sodium, 24.3g Carbs, 3.3g Dietary Fiber, 16.5g Total Sugars, 
4.5g Protein

Pesto "Fried" Chicken - 4g Carbs, 0g Fiber, 0g Sugar

From: The American Heart Association Quick & Easy Cookbook,
2001 by the American Heart Association

The aromatic pesto keeps the chicken moist during baking and help
the crumbs stick, too.

Serves: 6
Serving Size: 1 to 2 pieces chicken per serving

2 to 2 1/2 lb chicken pieces (breasts, thighs and drumsticks), skinned,
all visible fat removed
3 Tbsp purchased pesto or homemade pesto
1/4 cup cornflake crumbs
Fresh lemon or lime wedges (optional)
Cooking Instructions

Preheat oven to 375 degrees F.

Place breasts and thighs bone side down in a shallow baking pan. Add
drumsticks and brush top of chicken with pesto and sprinkle with cornflake crumbs.

Bake, uncovered, 45 to 55 minutes, or until chicken is tender and no
longer pink in center. Serve with lemon or lime wedges if desired.
Cook's Tip

Skinning chicken, especially drumsticks and wings, can be tricky since
they are so slippery. An easy way around this problem is to grasp the
skin with a dry paper towel as you pull it away from the meat.

Serves: 6
Serving Size: 1 to 2 pieces chicken per serving
Nutrition per Serving:
171 Calories, 6g Total Fat, 1.5g Saturated Fat, 0g Trans Fat,
1g Polyunsaturated Fat, 3g Monounsaturated Fat, 74mg Cholesterol,
163mg Sodium, 4g Carbs, 0g Fiber, 0g Sugar, 24g Protein

Dietary Exchanges: 3 lean meat

Chicken-"Fried" Steak with Spiced Gravy - 23g Carbs, 1g Fiber

Prep Time: 20 min

Cook Time: 20 min

Total Time: 40 min

1 lb lean top round steak (beef)

Cooking spray, non-stick

1/4 cup all-purpose flour

1 Tbsp Parmesan cheese

1/2 tsp garlic powder

5/8 tsp salt

1/4 tsp cumin, ground

1/4 tsp coriander, ground

1/8 tsp ,cayenne pepper

1 egg white

1/3 cup buttermilk

1 cup cornflakes

1 Tbsp butter

3/4 cup milk, fat-free

1 dash nutmeg, ground

-> Chicken-"Fried" Steak

1. Preheat oven to 425 degrees F. Cut steak into 4 portions.

Coat a baking sheet with nonstick cooking spray; set aside.

2. In a shallow dish, combine the 1/4 cup flour, the Parmesan

cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander,

and pepper. In another shallow dish, combine egg white and

buttermilk; beat with a wire whisk until mixed. Place crushed

cornflakes in a third shallow dish.

3. Dip steak pieces into flour mixture to coat. Dip into egg mixture.

Coat with crushed cornflakes. Arrange coated steak pieces on prepared

baking sheet. Bake for 20 to 22 minutes or until steak coating is

crisp and steak is well done, turning once. Serve Spiced Gravy over

steak pieces.

-> Spiced Gravy

In a small saucepan, melt tablespoon butter over medium heat. Stir

in 1 tablespoon all-purpose flour; cook and stir about 3 minutes or

until flour begins to brown. Slowly whisk in 3/4 cup fat-free milk,

1/8 teaspoon salt, and a dash ground nutmeg. Cook and stir until

thickened and bubbly. Reduce heat; cook and stir for 1 minute more.

Servings: 4

Nutrition per Serving:

279 Calories, 3g Saturated Fat, 627mg Sodium, 31g Protein,

23g Carbs, 1g Dietary Fiber, 75mg Cholesterol, 6g Total Fat,

Cholesterol: 75mg

Exchanges: 1 1/2 Starch, 4 Lean Meat, 1/2 Fat, 1 1/2 Carb Choices

Mashed Sweet Potatoes with Coconut Milk - 23g Carbs, 3g Fiber

This three-ingredient dish, known as piele in Hawaii, is fabulously

simple. Coconut milk—an occasional indulgence because of the saturated fat—contributes rich flavor.

NUTRITION PROFILE:

Low Calorie | High Fiber | Low Sodium | Low Sat Fat | Heart Healthy

| Diabetes Appropriate | Healthy Weight

Servings: 4

Serving Size: generous 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

1 1/2 pounds sweet potatoes (about 3 medium)

3/4 cup "lite" coconut milk

1 tablespoon minced fresh ginger

1/2 teaspoon salt

1. Prick sweet potatoes with a fork in several places. Microwave on

High until tender all the way to the center, 10 to 15 minutes.

(Alternatively, place in a baking dish and bake at 425 degrees F

until tender all the way to the center, about 1 hour.)

2. When cool enough to handle, peel off and discard skin. Transfer the

sweet potatoes to a medium microwaveable bowl and mash thoroughly with

a potato masher. Add coconut milk, ginger and salt; stir well. Reheat

in the microwave for 1 to 2 minutes, or in the oven for 8 to 10 minutes.

Serve warm.

Servings: 4

Serving Size: generous 1/2 cup each

Nutrition per Serving:

130 Calories, 3g Fat, 2g Sat, 0g Mono, 0mg Cholesterol, 3g Protein,

23g Carbs, 3g Fiber, 339mg Sodium, 498mg Potassium

Nutrition bonus: Vitamin A (400% daily value), Vitamin C (35% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1/2 fat

MAKE AHEAD TIP:

Cover and refrigerate for up to 3 days. Reheat in the microwave

or oven just before serving.

Spinach and Sun Dried Tomato Quesadillas - 7g Carbs, 0.9g Fiber

2 Tbsp julienned OR

diced sun-dried tomatoes in olive oil, drained

1 1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Place 1 to 2 teaspoons of the oil from the jar of sun-dried

tomatoes in a medium nonstick skillet and place over

medium-high heat. Add the spinach and saute for a minute or

two, just until the spinach is wilted. Remove the skillet

from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom

half only with a quarter of the spinach mixture. Sprinkle

with a quarter of the cheese. Fold the top half of the

tortilla over to enclose the filling. Repeat with the

remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking

spray and preheat over medium heat until a drop of

water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about

1-1/2 minutes, until the bottoms are golden brown. Spray

the tops lightly with the cooking spray and then turn

with a spatula. Cook for an additional 1-1/2 minutes,

until the second side is golden brown.

Transfer the quesadillas to a cutting board and

cut each one into 4 wedges. Serve hot.

Yield: 16 appetizers

Nutrition per Serving (per appetizer):

47 Calories, 0.9mg Fat, 0g Saturated Fat, 1mg Cholesterol,

7g Carbs, 0.9g Fiber, 3g Protein, 142mg Sodium, 106mg Calcium

Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

Ingredient substitutions - Make the switch for healthier recipes

Cook up healthier recipes by swapping one ingredient for another.

These substitution tips can help.

When preparing recipes, you've probably swapped one ingredient

for another — perhaps you didn't like one of the ingredients

or you were missing a called-for item. But have you thought

about routinely substituting ingredients for healthier eating?

Simple changes, such as using egg whites instead of whole

eggs or garlic powder instead of garlic salt, can make a big

difference in the amount of fat, sodium, sugar and other

nutrients in the foods you eat each day.

So what healthy exchanges can you make without affecting the

taste or texture of your food? Try these suggestions for

healthier meals and snacks.

To reduce the amount of fat and cholesterol

If your recipe calls for: Try substituting:

1. Bacon --

Canadian bacon, turkey bacon, smoked turkey or lean prosciutto

(Italian ham)

2. Butter, margarine, shortening or oil in baked goods --

Applesauce or prune puree for half of the called-for butter,

shortening or oil. *Note: To avoid dense, soggy or flat baked

goods, don't substitute oil for butter or shortening, and don't

substitute diet, whipped or tub-style margarine for regular

margarine.

3. Butter, margarine, shortening or oil to prevent sticking--

Cooking spray or use nonstick pans

4. Creamed soups --

Fat-free milk-based soups, mashed potato flakes, or pureed carrots,

potatoes or tofu for thickening agents

5.Eggs --

Two egg whites or 1/4 cup egg substitute for each whole egg

6. Evaporated milk --

Evaporated skim milk

7. Full-fat cream cheese--

Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage

cheese pureed until smooth

8. Full-fat sour cream --

Fat-free plain yogurt, or fat-free or low-fat sour cream

9. Ground beef --

Extra-lean or lean ground beef, chicken or turkey

10. Mayonnaise --

Reduced-calorie mayonnaise-type salad dressing or reduced-calorie,

reduced-fat mayonnaise

11. Oil-based marinades --

Wine, balsamic vinegar, fruit juice or fat-free broth

12. Salad dressing --

Fat-free or reduced-calorie dressing or flavored vinegars

13. Whole milk ---

Reduced-fat or fat-free milk

To reduce the amount of sodium

If your recipe calls for: Try substituting:

1. Seasoning salt, such as garlic salt, celery salt or onion salt --

Herb-only seasonings, such as garlic powder, celery seed or onion flakes,

or use finely chopped garlic, celery or onions

2. Soups, sauces, dressings, crackers, or canned meat, fish or

vegetables --

Low-sodium or reduced-sodium versions

3. Soy sauce --

Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

4. Table salt --

Herbs, spices, fruit juices or salt-free seasoning mixes or herb

blends

To reduce the amount of sugar

If your recipe calls for: Try substituting:

1. Fruit canned in heavy syrup --

Fruit canned in its own juices or in water, or fresh fruit

2. Fruit-flavored yogurt --

Plain yogurt with fresh fruit slices

3. Syrup --

Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

To increase the amount of nutrients, including vitamins, minerals

and fiber

If your recipe calls for: Try substituting:

1. All-purpose (plain) flour --

Whole-wheat flour for half of the called-for all-purpose flour

2. Dry bread crumbs--

Rolled oats or crushed bran cereal

3. Enriched pasta--

Whole-wheat pasta

4. Iceberg lettuce--

Arugula, chicory, collard greens, dandelion greens,

kale, mustard greens, spinach or watercress

5. Meat as the main ingredient --

Three times as many vegetables as the meat on pizzas or in

casseroles, soups and stews

6. White bread Whole-

wheat bread

7. White rice --

Brown rice, wild rice, bulgur or pearl barley

Sensational Substitutions for Cooking and Baking

Make Your Favorite Foods Diet-Friendly

-- By Becky Hand, Licensed & Registered Dietitian

New Year’s Resolutions…always made and often broken.

Is your motivation waning? Are you already feeling deprived because

your favorite recipes are off limits? Making meals count is important.

Meals should be satisfying, good tasting, pleasing to the eye, nutritious,

and have a texture that is pleasing to your palate. Otherwise, you WILL

feel deprived. The good news? It is easy to modify some of your favorite

recipes by using the sensational substitutions listed below. You don’t

have to eat a sparse and boring "diet meal" any longer.

--Cooking Substitutions

Instead of… ---> Try…

1 Cup Cream ---> 1 Cup Evaporated Milk

Cream to thicken Soups ---> Pureed Potatoes or Vegetables

Oil-based Marinades ---> Citrus Juice or Flavored Vinegar

Stick Margarine ---> Small amounts of Olive oil, Canola oil, or Broth

2 ounces of Mild Cheddar Cheese ---> 1 ounce Reduced-fat Sharp Cheddar Cheese

White Rice ---> Brown rice, Bulgur, Kasha, Quinoa, Whole Wheat Couscous

Meat or Poultry for Stir Fry ---> Tofu (Extra Firm, Cubed) or more Vegetables

Ground Meat ---> Ground Turkey Breast; Finely Chopped Vegetables with Less Meat; Crumbled Tofu, Tempeh, or Soy Crumbles; Beans

--Baking Substitutions

Instead of… ---> Try…

1/2 Cup Oil, Butter or Margarine ---> 1/4 Cup Applesauce + 1/4 Cup Canola Oil, Butter, or Margarine

1 Egg ---> 2 Egg Whites

Sweetened Condensed Milk ---> Nonfat Sweetened Condensed Milk

Evaporated Milk ---> Evaporated Skim Milk

1 Cup Chocolate Chips ---> 1/2 Cup Mini Chocolate Chips, Chopped Dried Fruit, or Chopped Nuts

Frosting ---> Sliced Fresh Fruit with a dusting of Powdered Sugar

Sour Cream ---> Nonfat Sour Cream, Low fat Sour Cream, Pureed Low Fat Cottage Cheese

Whole Milk ---> Skim Milk

Cream Cheese ---> Low Fat Cream Cheese

Sugar ---> Artificial sweetener for some or all (follow manufacturer’s directions); 1/4 to 1/2 Less Sugar in the recipe

Substitution Chart for Vegetarians

Meat-free

Ingredient Substitute

Gelatin--> Agar-agar (sea vegetable powder or flakes),

arrowroot (starchy powder from tropical tuber), ground

nuts and seeds, gums (guar gum is from an East Indian

seed, xanthan gum is from corn), kudzu (starchy powder

from tropical tuber).

Meat--> Beans, cheese, seitan (wheat meat), tempeh

(cultured soy food), textured vegetable protein (TVP),

tofu.

Meat, chicken or seafood stock--> Apple, cranberry,

orange or pomegranate juice, beer, Dr. Bronner's mineral

tonic, garlic broth, miso (fermented soybean paste) diluted

with water, sherry, vegetable bouillon cubes, vegetable

stock, water in which beans, pasta or vegetables have been

cooked, wine.

Seasoned or smoked meats--> For sausage, substitute crumbled

tofu seasoned with fennel, parsley and garlic. For smoked

meats, substitute canned chipotle chilies, oven-roasted

vegetables, toasted nuts, smoked tofu or smoked cheeses.

Vegan

Ingredient Substitute

Buttermilk--> Clabbered soymilk (to clabber, mix 2 tsp

lemon juice or white vinegar per cup of soymilk).

Cheese--> Soy- and nut-based cheeses.

Cottage cheese/ricotta--> Crumbled tofu.

Eggs--> Crumbled or pureed tofu.

Mayonnaise--> Tofu mayonnaise.

Milk--> Nut milk, rice milk, soymilk.

Low fat

Ingredient Substitute

Creamed soups and sauces--> Arrowroot (starchy powder

from tropical tuber), kudzu. Use roasted, pureed vegetables

as a base, then finish the soup or sauce with nonfat strained

yogurt.

Oil in baked goods--> Applesauce, pureed bananas, pureed

stewed prunes.

Oil for sautéing--> Apple juice, sherry, vegetable stock,

wine.

Salad dressing--> Citrus juice or cider vinegar thickened

with pureed roasted red peppers, carrots, onions or garlic.

Sour cream--> Strained nonfat yogurt.

White sauce--> Pureed white beans.

Yeast-Free

Ingredient Substitute

Bread--> Baking soda breads (quick breads), flatbreads,

muffins, sprouted breads.

Salad dressing (wine-or vinegar-based)--> Puree citrus

juice and avocado, Puree citrus juice and oil,

Mix peeled, cubed fruit such as mango, oranges and papaya

into green salads

Vinegar--> Cranberry or pomegranate juice, lemon or lime juice,

mango powder (amchoor), tamarind paste or pulp, vitamin C powder

(ascorbic acid).

White sugar--> Bananas, barley malt, brown rice syrup, date sugar, dried fruits, fruit juices, maple syrup.

Allergy

Ingredient Substitute

Butter--> Clarified butter (milk solids have been removed),

olive oil, sesame oil.

Chocolate--> Carob.

Cow's milk--> Almond, goat, rice and soymilk.

Cow's milk cheese--> Cheeses made from soy, nuts, goat or

sheep milk.

Eggs--> Egg Replacer; liquid lecithin with 2 tsp guar gum;

baking soda plus pureed fruit or vegetables; and flax seeds

pureed with water.

Peanuts--> Almonds.

Wheat flour (for baking)--> Barley, buckwheat, corn, kamut,

oats, rice, rye, spelt.

Wheat pasta--> Corn, kamut and spelt pasta, rice noodles.

Ethnic

Origin Ingredient Substitute

Americas~~~

Cactus pads (nopales)--> Green beans, okra.

Chayote squash--> Yellow or green pattypan squash or

zucchini.

Masa flour--> Mix corn flour with lime juice.

Poblano or Anaheim chilies--> Minced jalapeno chili and

green bell pepper.

Posole (dried hominy)--> Canned white hominy.

Asian~~~

Bok choy (Chinese white cabbage)--> Beet greens, kale and

Swiss chard

Chinese cooking wine--> Dry sherry.

Chinese five-spice powder--> Anise seed or star anise,

fennel seed, cinnamon, black peppercorns and whole cloves.

(If you have a mortar and pestle or electric spice grinder,

use whole spices, otherwise use ground dry spices.).

Galangal (Thai ginger)--> Fresh ginger.

Lemon grass--> Lemon zest.

Lotus root--> Jicama or water chestnuts.

Mirin (Japanese rice wine)--> Sweet white wine.

Nam pla (Thai fish sauce)--> Soy sauce and lime juice.

Rice wine vinegar--> Cider vinegar, white wine vinegar.

Sesame oil--> 1 Tbsp sesame seeds fried in 1/2 cup vegetable

oil.

Thai basil--> Italian basil.

Water chestnuts--> Jicama.

Indian~~~

Atta (chapati flour)--> 1/2 cup all-purpose unbleached

flour plus 1/2 cup sifted whole wheat flour.

Chana dal--> Split yellow peas.

Curry powder--> Mix together to taste ground ginger, cumin, coriander, fenugreek, turmeric and fennel.

Garam masala (mixed spices)--> 1 tsp. cardamom seeds,

1 Tbs. cumin seed, 1 Tbs. coriander seed, 2 tsp. black

peppercorns, 1 tsp. cinnamon, 1 tsp. cloves, 1 tsp

nutmeg. (If you have a mortar and pestle or electric

spice grinder, use whole spices, or mix together ground

dry spices.)

Jaggery (coarse palm sugar)--> Date sugar or brown sugar.

Toor dal, urad dal, mung dal--> Red lentils.

Mediterranean~~~

Broccoli rabe (rapini)--> Broccoli plus arugula or

dandelion greens.

Cannellini beans--> Great Northern beans, navy beans,

red kidney beans.

Fava beans, dried--> Butter beans.

Fava beans, fresh--> Fresh or frozen lima beans.

Fennel--> Celery plus some fennel or anise seeds.

Parmesan cheese--> Any hard, aged grating cheese such as Asiago or Romano or aged Monterey jack.

Pine nuts--> Walnuts or a mixture of walnuts and almonds.

Alcohol-Free

Ingredient Substitute

Red wine--> Pomegranate juice; 1/2 cup water plus

2 tsp balsamic vinegar.

White wine--> Apple, carrot or bell pepper juice,

vegetable stock.

Wine or beer--> Non-alcoholic wine or beer.

Substitution Chart Olive Oil for Butter

When recipes call for cooking oils or fats, try olive oil instead.

It's easy — where you would usually use cooking oils such as vegetable

or canola oil, or fats such as butter or margarine, just substitute

olive oil. It's better for you — and it tastes terrific, too.

As a rule of thumb, substitute an equal amount of olive oil for other

cooking oils and three quarters the amount for butter or margarine.

For exact guidelines, use the chart below.

Butter/Margarine = Olive Oil

1 teaspoon = 3/4 teaspoon

1 tablespoon = 2 1/4 teaspoons

2 tablespoons = 1 1/2 tablespoons

1/4 cup = 3 tablespoons

1/3 cup = 1/4 cup

1/2 cup = 1/4 cup + 2 tablespoons

2/3 cup = 1/2 cup

3/4 cup = 1/2 cup + 1 tablespoon

1 cup = 3/4 cup

Tender Pork and Bean Stew - 18g Carbs, 5g Fiber, 3g Sugar

A bit of almonds inspire this Basque-like stew.

Diabetes-Friendly

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

1 1/2 lb Pork tenderloin, cut into 1-inch cubes

2 Tbsp unbleached white flour

1/2 Tbsp salt

1/2 tsp pepper

1/2 Tbsp olive oil

1/2 cup chopped onion

1 cup low-fat, low-sodium chicken broth

1 cup diced canned tomatoes

2 Tbsp slivered almonds

1 tsp chili powder

1/4tsp cayenne pepper

1/2 tsp cinnamon

1 can black beans, drained and rinsed

In a plastic bag, combine the flour, salt, and pepper with the

pork cubes. Shake the bag well. Heat the oil in a large stockpot

over medium-high heat. Add the pork and brown on all sides for

about 10 minutes. Add the broth, tomatoes, almonds, and spices.

Bring to a boil, lower the heat, and simmer for 30 minutes.

Add the beans and simmer for 10 more minutes.

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

Nutrition per Serving:

274 Calories, 79 Calories from Fat, 9g Total Fat,

2g Saturated Fat, 71mg Cholesterol, 417mg Sodium,

18g Total Carbs, 5g Dietary Fiber, 3g Sugars,

31g Protein

Exchanges Per Serving:

1 Starch, 4 Very Lean Meat, 1 Monounsaturated Fat

Carb Choices: 1

Broccoli Guacamame - 9.1g Carbs, 4.1g Fiber, 1.6g Sugar

This soybean-spin on guacamole adds some extra fiber to that classic

dip. Try using cut up bell peppers instead of chips for an even

healthier treat. This recipes comes to us from Kinzie of To Cheese

or Not to Cheese?

Serves: 6

1/2 cup edamame

1/2 cup broccoli stalks, peeled

1 avocado, peeled and sliced lengthwise

1 scallion, sliced

1/2 red onion, diced

1 clove garlic, minced

1/2 jalapeno, minced

Juice of one lime

1 tomato, diced

2 Tbsp cilantro, chopped

Salt to taste

Bring 2 cups of water to boil.

Add edamame, blanch for 2 minutes, drain and set aside.

Bring water to a boil once more, add broccoli, blanch for 2 minutes

and drain.

In food processor, puree edamame and broccoli together.

Using a potato-master or the back of a spoon, mash the edamame-broccoli

puree with the avocado, scallion, red onion, garlic, jalapeno, lime,

tomato and cilantro.

Salt to taste and serve.

Servings per Recipe: 6

Nutritiontion per Serving:

100 Calories, 58 Calories from Fat, 6.5g Total Fat, .9g Saturated Fat,

0mg Cholesterol, 204mg Sodium, 405mg Potassium, 4.1g Protein,

9.1g Total Carbs, 4.1g Dietary Fiber, 1.6g Sugars

Sesame Asparagus Salad - 4.5g Carbs

2 pounds asparagus, trimmed

2 tablespoons soy sauce

1 tablespoon rice wine vinegar

2 teaspoons sesame oil

1/2 packet sugar substitute

2 tablespoons toasted sesame seeds

Place asparagus in a large saucepan of lightly salted boiling water. Simmer 6 to 8 minutes until just tender. Do not overcook (stalks should not droop when picked up). Drain and pat dry. Cut into 1 1/2-inch pieces.

In a large bowl, mix soy sauce, vinegar, sesame oil, sugar substitute and sesame seeds. Add asparagus and toss to coat. Chill 30 minutes for flavors to blend.

Makes 6 servings

Calories 53, Fat 3 g, Carbs 4.5 g, Fiber 1/5 g.

Herb-Marinated Ostrich - 1g Carbs, 0g Fiber

Marinade:

2/3 cup balsamic vinegar

1/4 cup olive oil

2 tablespoons finely chopped garlic

1 tablespoon rosemary, crushed

1 tablespoon thyme leaves

1 teaspoon freshly ground black pepper

Ostrich:

2 pounds tender ostrich steaks, approximately 1 1/2 inches thick

Combine marinade ingredients in plastic bag; add meat, turning to coat. Close bag securely and marinate in refrigerator 1 hour, turning occasionally.

Remove meat from marinade; discard marinade. Place meat on rack in broiler pan so that surface of meat is 3 to 4 inches from heat.

Broil 26 to 31 minutes for medium-rare to medium doneness, turning once. Carve into slices.

Makes 8 servings.

Calories 118, Fat 3 g, Carbs 1 g, Sodium 49 mg, Fiber 0 g.

Spicy Breakfast Burrito - 33g Carbs, 5g Fiber

This Mexican breakfast can be made in about 5 minutes, or make a

big batch on the weekend, freeze it, and microwave one for a fast

breakfast on the go.

This recipe comes to us from Dawn Jackson Blatner, registered

dietitian and author of The Flexitarian Diet.

1 whole egg*

2 egg whites*

1/4 cup canned black beans, rinsed and drained

2 Tbsp canned chopped green chilies

2 Tbsp shredded cheddar cheese

Cooking spray

1 small (6-inch) whole-grain tortilla

*Flex Swap - you can substitute 1 whole egg and 2 egg whites with a

1/2 cup crumbled firm tofu, sauteed with 1/8 teaspoon turmeric (for

yellow color).

Mix eggs*, beans, chilies, and cheese together and then scramble mixture

in pan sprayed with cooking spray over medium heat. Wrap in tortilla.

Servings per Recipe: 1

Nutrition per Serving:

304 Calories, 11g Total Fat, 5g Saturated Fat, 226mg Cholesterol,

509mg Sodium, 33g Total Carbs, 5g Dietary Fiber, 24g Protein

Crispy "Fried" Veggies - 12.4g Carbs, 3.5g Fiber, 3.3g Sugar

2 cup Cereal, multibran flakes, crushed

1/2 cup grated parmesan cheese, low sodium, fresh

4 eggs

4 cup chopped zucchini, onions, and mushrooms, bite-sized, even pieces

1 grapeseed oil cooking spray

1 oz kosher salt, to taste (optional)

1 pinch black pepper, fresh (to taste)

1 Tbsp olive oil

1/4 cup whole wheat flour

1/2 tsp ground cayenne (red pepper) (to taste)

1/4 cup fresh basil, finely chopped

1. Preheat oven to 400 degrees. Spray cookie sheet with nonfat cooking

spray. For faster clean up, line cookie sheet with foil.

2. Mix flakes, basil, cayenne, and cheese together in a small bowl. Add

salt (if desired) and pepper to taste.

3. Using a separate bowl, beat eggs with a fork for one minute. Put

flour in another large bowl. Making sure veggies are dry, dip them,

about a cup at a time, into the flour, then into beaten egg. Scoop

them out of eggs with a slotted spoon, draining well. Then dip into

dry mixture, coating well.

4. Place veggies on prepared cookie sheet, make sure they do not touch

each other. Drizzle lightly with the olive oil.

5. Bake for 10 minutes. Turn over and bake an additional 5 minutes or

until crispy and golden brown.

6. Season to taste, and serve hot.

Additional Information - -

Depending on the type of vegetables you use and the size you cut

them, cooking time may vary. Dip veggies in your favorite creamy

dressing or just sprinkle with lemon juice and some more grated

Parmesan.

Servings: 8

Nutrition per Serving:

109.4 Calories, 5g Total Fat, 1.1g Saturated Fat, 3.9g Unsaturated Fat,

12.4g Total Carbs, 3.5g Dietary Fiber, 3.3g Sugars,

138.6mg Potassium, 6g Protein Sodium 105.1 mg

Dietary Exchanges: 1/2 Fat, 1/2 Starch, 1/2 Vegetable

Pecos River Bowl of Red - 7g Carbs, 3g Fiber

2 tablespoons lard, butter or bacon drippings

1 large onion, coarsely chopped

3 pounds boneless chuck roast or 80 percent lean beef, cut into 1/2-inch cubes

3 medium-sized cloves garlic, finely chopped

1/4 cup pure ground hot red chile, plus more to taste (see note)

1/4 cup pure ground mild red chile, plus more to taste (see note)

1 tablespoon ground cumin (divided use)

1 1/2 teaspoons salt, plus more to taste

Melt the lard in a large, heavy pot over medium heat. Add the onion and cook until it is translucent, about 5 minutes. Remove the pot from the heat.

In a large bowl, mix the meat with the garlic, ground chiles, about 1/2 the cumin and the salt. Transfer the meat mixture to the pot and immediately add 3 cups water. Stir to combine.

Return the pot to the stove, place it over high heat and bring the meat mixture to a boil. Then lower the heat and simmer, uncovered, stirring occasionally, until the meat is very tender and the flavors are well blended, 2 1/2 to 3 hours.

Taste the chili and determine the need for more salt or more chile. Stir in the remaining cumin and serve with toppings, such as chopped onion, sliced pickled jalapenos, grated cheddar cheese or a combination of cheddar and Monterrey Jack, sour cream and/or lime wedges.

Makes 4 servings.

Calories 418, Fat 23 g, Carbs 7 g, Sodium 638 mg, Fiber 3 g.

Green and Yellow Bean Salad - 2g Carbs, 3g Fiber

By The Canadian Living Test Kitchen

To retain the color and crispness of the beans, make this salad

as close to the time of your get-together as possible.

Servings: 6

12 oz (375 g) each green and yellow beans

2 Tbsp (25 mL) chopped fresh oregano

2 Tbsp (25 mL) extra-virgin olive oil

2 Tbsp (25 mL) wine vinegar

2 tsp (10 mL) grainy mustard

1 clove garlic, minced

1/2 tsp (2 mL) each salt and pepper

Half red onion, thinly sliced

Fill bowl with ice water. In large pot of boiling salted water, blanch

green beans until tender-crisp, 3 to 4 minutes. With slotted spoon,

transfer to ice water; stir until cold. Drain on towel-lined plate.

Repeat with yellow beans. (Make-ahead: Wrap and refrigerate for up

to 4 hours.)

In large bowl, whisk together oregano, oil, vinegar, mustard, garlic,

salt and pepper. Add onion and green and yellow beans; toss to combine.

Servings: 6

Nutrition per Serving:

96 Calories, 5g Total Fat, 1g Sat Fat, 0mg Cholesterol,

3g Protein, 12g Carbs, 3g Fiber, 482mg Sodium

calcium 6%, iron 12%, vit A 8%, vit C 22%, folate 20%

Sauteed Chicken Breasts with Salsa Verde - 2g Carbs, 0g Fiber

[this is high in sodium... so do not use is you are on a low

sodium diet. Anchovies and capers have salt so if using leave

the added salt out. Also, consider rinsing the capers to

remove some of the salt. Take care, Gloria]

Found at: www.cooking. com

Source: Quick From Scratch - Italian

Perk up boneless chicken breasts with piquant salsa verde. In Italy

this tangy green sauce often accompanies poached chicken or fish and

boiled meat. We think it's delicious on sauteed and grilled foods

as well.

Active Time: 15 Min

Total Time: 20 Min

Serves: 4

2/3 cup lightly packed flat-leaf parsley leaves

3 Tbsp drained capers

3 cloves garlic, 1 whole, 2 minced

4 tsp lemon juice

1 tsp anchovy paste

1/2 tsp Dijon mustard

3/4 tsp salt

1/4 tsp fresh-ground black pepper

1/2 cup PLUS 1 Tbsp olive oil

4 boneless, skinless chicken breasts (about 1 1/3 lb in all)

1/4 tsp dried thyme

Put the parsley, capers, the whole garlic clove, the lemon juice,

anchovy paste, mustard, 1/2 teaspoon of the salt, and 1/8 teaspoon

of the pepper into a food processor or blender. Pulse just to chop,

six to eight times. With the machine running, add the 1/2 cup oil

in a thin stream to make a slightly coarse puree. Leave this salsa

verde in the food processor; if necessary, pulse to re-emulsify

just before serving.

In a large frying pan, heat the remaining tablespoon of oil over

moderate heat. Season the chicken breasts with the remaining

1/4 teaspoon salt and 1/8 teaspoon pepper and the thyme and put

them in the hot pan. Cook the chicken until brown, about 5 minutes.

Turn and cook until almost done, about 3 minutes longer. Add the

minced garlic and cook for 30 seconds, stirring. Cover the pan,

remove from the heat, and let steam 5 minutes. Serve the breasts

with their juices and then the salsa verde poured over the top.

Serves: 4

Nutrition per Serving:

443 Calories, 65% Cal. from Fat, 32g Total Fat, 0g Saturated Fat,

87mg Cholesterol, 2g Total Carbs, 0g Fiber, 1062mg Sodium,

35g Protein

Plantain Soup - 23g Carbs, 2g Fiber

NUTRITION PROFILE:

Low Calorie | Low Sodium | Low Cholesterol | Low Sat Fat |

Heart Healthy | Diabetes Appropriate | Healthy Weight

Shredded plantains and fresh cilantro combine in a refreshing

Puerto Rican soup.

Makes 8 servings, about 1 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

3 green plantains, peeled (see Tip)

1 tsp extra-virgin olive oil

2 cloves garlic, minced

1/2 cup finely chopped fresh cilantro, divided

8 cups reduced-sodium chicken broth

1 1/2 cups water

1/2 tsp salt

Freshly ground pepper to taste

8 tsp finely shredded Parmesan cheese

8 lime wedges

1. Shred plantains using the large holes of a box grater.

2. Heat oil in a large saucepan over medium heat. Add garlic and

1/4 cup cilantro; cook, stirring, until the garlic is softened,

1 to 2 minutes. Add broth and water and bring to a boil. Stir in

plantains and reduce heat to a simmer. Simmer until the plantains

are tender and the soup is thickened, 25 to 30 minutes. Stir in

the remaining 1/4 cup cilantro and season with salt and pepper.

Sprinkle each serving with 1 teaspoon Parmesan cheese and garnish

with a lime wedge.

Servings: 8

Servings Size: about 1 cup each

Nutrition per Serving:

121 Calories, 2g Fat, 1g Sat, 1g Mono, 6mg Cholesterol, 6g Protein,

23g Carbs, 2g Fiber, 315mg Sodium, 346mg Potassium

Nutrition bonus: Vitamin C (20% daily value), Vitamin A (15% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 fruit

From: Eating Well Magazine September/October 2007

TIP:

Plantains are usually sold underripe with green-yellow skin—just

what you'll need for this recipe. (A ripe plantain, with black-yellow

skin, should not be used instead.) Find them at large supermarkets

or Hispanic markets. To peel an unripe plantain, slice off both

ends and cut into 3-inch lengths. Using the tip of a paring knife,

cut 4 lengthwise slits along each piece. Soak in ice water for

3 to 5 minutes to loosen the skin. Remove from the water and peel.