MISC-64-A1-Recipes for food demonstrations · Butter‐flavored nonstick cooking spray jelly‐roll pan Directions: 1. Combine brown sugar blend, salt and cinnamon in small bowl;

1 MISC-64 Diabetes NEWS 11/10

Glazed Carrots 4 servings (1/2 cup each) You’ll need: Take out: 2 cups carrots, peeled and sliced vegetable peeler 1/2 cup orange juice, fresh or frozen sharp knife 1 tablespoon cornstarch saucepan 1 teaspoon brown sugar stirring spoon or whisk 1/4 teaspoon cinnamon measuring cups and spoons 1/8 teaspoon ground cloves 1 teaspoon reduced fat margarine (60 percent fat) Directions:

1. Peel and slice carrots. Cook in small amount of water on top of stove or in microwave until just tender.

2. In small saucepan, dissolve cornstarch in cold orange juice. Stir in brown sugar, cinnamon and cloves.

3. Over medium heat, bring juice mixture to a slow boil, stirring constantly until thickened. Add margarine and carrots. Stir to coat evenly.

Calories: 57 Total fat: 1 gram Saturated fat: 0.2 grams Cholesterol: 0 Sodium: 55 milligrams Total carbohydrate: 12 grams Dietary fiber: 2 grams Protein: 1 gram Source: Dining with Diabetes, West Virginia Extension Service


Points to remember about Glazed Carrots recipe:

1. Carrots and other deep yellow and deep green vegetables and fruits are rich in beta carotene. Beta carotene may help to protect against some chronic diseases.

2. Sauces thickened with cornstarch require little or no fat. Cornstarch should always be mixed with cold liquid and then heated gently to a boil.

3. You can use fresh baby carrots instead of the regular carrots. This saves time.

4. If you want to prepare this quickly, use a can of sliced carrots, drained. There is no need to cook first; just prepare the sauce and heat until thickened.

5. Though the recipe only calls for 1 teaspoon of brown sugar, you could use ½ teaspoon of the brown sugar/sucralose blend for the same amount of sweetness.

Fat‐free gravy: To make fat‐free gravy with cornstarch, pour water or liquid from cooking vegetables in bottom of pan in which meat has been cooked. Stir and scrape up all brown bits from bottom of pan. Pour all liquid into clear measuring cup or gravy separator. Chill in refrigerator or freezer until fat rises to top of container. Skim off all fat. Mix with cornstarch and bring to a gentle boil as in recipe above.


Southwestern Roasted Vegetables 8 servings (1/2 cup each) You’ll need: Take out: 4 cups peeled sweet potatoes, cut in 1‐inch cubes large bowl 1 ½ cups zucchini, cut into small chunks knife 1 small red onion, cut into small chunks large mixing spoon 1 (6‐ounce) package portabella mushrooms, halved large baking sheet 2 tablespoons olive oil aluminum foil 3 tablespoons reduced‐sodium taco seasoning mix Salt to taste (optional) Directions:

1. Preheat oven to 425 degrees. Coat a baking sheet with nonstick cooking spray or foil. 2. In a large bowl, combine the sweet potatoes, zucchini, onion and mushrooms. Toss with

the olive oil to coat the vegetables. Sprinkle with taco seasoning and salt (if using). Spread the vegetables on the baking sheet.

3. Bake for 40 minutes, shaking the pan every 15 minutes, until the vegetables are tender and roasted.

Calories: 110 Total fat: 4 grams Saturated fat: 1 gram Cholesterol: 0 Sodium: 209 milligrams Total carbohydrate: 17 grams Dietary fiber: 3 grams Protein: 2 grams Source: Trim and Terrific Diabetic Cooking, Holly Clegg Reprinted with permission from Holly Clegg For more recipes see www.hollyclegg.com


Things to remember about Southwestern Roasted Vegetables recipe:

1. The sweet potatoes will take the longest to cook. Be sure to cut the other vegetables into chunks so they will be tender at about the same time. If cut too small, they will be mushy.

2. The taco seasoning mix turns these simple vegetables into a trouble‐free southwestern side.

3. Idea: Serve with Mexican Rice recipe. 4. Pop any leftovers into a soup pot with some chicken broth for a terrific

southwestern vegetable soup. 5. Leftovers also are great to use as vegetable fajitas. Use with only small

amounts of grilled chicken or beef – or no meat at all. 6. Other vegetables may be used, such as yellow squash, fresh asparagus (add

toward end of baking time) or small red potatoes, cut in half, instead of the sweet potatoes.

7. The contrast of the sweet flavor of the sweet potatoes with the spiciness of the taco seasoning is really tasty, however!


Fruity Romaine‐Spinach Salad 6 servings

You’ll need: Take out : 1 head romaine lettuce, chopped large salad bowl 2 bunches raw spinach, chopped wooden spoons 1 pint fresh strawberries, sliced knife 1 sweet onion, sliced thin cutting board measuring cups and spoons Dressing: 1/2 cup light mayonnaise 2 tablespoons balsamic vinegar 1/4 cup nonfat milk 2 tablespoons poppy seeds (optional) 1/3 cup granulated non‐nutritive sweetener, such as bulk sucralose Directions:

1. In large salad bowl, combine romaine, spinach, strawberries and onion. 2. In jar with tight lid, mix the remaining ingredients. Shake well and pour over salad. Toss

to coat evenly. Calories: 102 Total fat: 6 grams Saturated fat: 0 grams Cholesterol: 7 milligrams Sodium: 137 milligrams Total carbohydrate: 13 grams Dietary fiber: 2 grams Protein: 2 grams Source: Right Bite Cooking School, University of Georgia Extension


Things to remember about Fruity Romaine Spinach Salad recipe:

1. If spinach is not available, you can use more romaine lettuce or use another lettuce based on your preference.

2. The poppy seeds are optional, but they will give texture and flavor to the salad if they are used.

3. Another addition to the salad would be either sliced almonds or other nuts. This would add some fat and calories, but the fats would be heart‐healthy. Nuts are a good addition to a salad instead of cheese.

4. You could also substitute blueberries for part of the strawberries to add interesting color and flavor.

5. To produce a slightly thicker dressing, you can substitute plain, nonfat yogurt for the nonfat milk.

6. If you cannot digest raw onion well, heat it for about 30 seconds to a minute with 1‐2 tablespoons of water in the microwave. Watch carefully so you do not overheat it. Drain before adding to the salad.


Louisiana Okra and Tomatoes 6 servings (1/2 cup each)

You’ll need : Take out: 1 medium onion, chopped medium saucepan 2 teaspoons olive oil measuring cups and spoons 2 cups sliced okra, fresh or knife 1 9‐ounce package frozen okra cutting board 16‐ounce can of unsalted tomatoes, drained can opener 2 packets non‐nutritive sweetener (optional) wooden spoon 1/4 teaspoon black pepper Directions:

1. In a saucepan, sauté onion in oil until transparent. 2. If using fresh okra, add to onions and sauté 5 minutes. (Or, if using frozen okra, simply

add it to onions in saucepan.) 3. Add sweetener, tomatoes and black pepper. 4. Simmer until okra is tender. Stir very gently.

Calories: 47 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 12 milligrams Total carbohydrate: 7.5 grams Dietary fiber: 2.5 grams Protein: 2 grams


Things to remember about Southern Okra and Tomatoes recipe:

1. This is an excellent way to get the phytochemical lycopene from tomatoes. Research shows more lycopene is available in cooked tomato products than raw ones.

2. The rich flavors of the ingredients mean added salt is not necessary. 3. Okra is a popular summer vegetable grown in gardens all across Louisiana. 4. To make this a main dish, add shrimp or 1/2 pound of turkey sausage. Sauté

with onions. If using the sausage, you can eliminate the oil. 5. The okra and tomatoes may be individually served over 1/2 cup of cooked

brown rice, if desired.


Snackin’ Cinnamon Popcorn 4 servings (2 cups each) You’ll need: Take out: 3‐4 teaspoons brown sugar/sucralose blend air‐popper for popcorn 1 ½ teaspoons salt (optional) large bowl 1 ½ teaspoons cinnamon measuring cup to measure popped popcorn 8 cups air‐popped popcorn small bowl Butter‐flavored nonstick cooking spray jelly‐roll pan Directions:

1. Combine brown sugar blend, salt and cinnamon in small bowl; mix well. 2. Spread hot popped popcorn onto jelly‐roll pan. Coat popcorn with cooking spray, and

immediately sprinkle cinnamon mixture over top. Serve immediately or store in container at room temperature for up to two days.

1 starch Calories: 81 Total fat: 1 gram Saturated fat: less than 1 gram Cholesterol: 0 milligrams Sodium: 873 milligrams (0 if prepared without salt) Total carbohydrate: 16 grams Dietary fiber: 3 grams Protein: 2 grams Source: The Diabetic Bible, Dana Armstrong and Allen Bennett King


Points to remember about Snackin’ Cinnamon Popcorn recipe:

1. Popcorn is a whole grain. Whole grains are more filling than refined grains. 2. Popcorn has fiber, which helps prevent diverticular disease and colon

cancer. 3. Three cups of popcorn usually is one starch exchange, but with the addition

of a little regular sugar, 2 cups is the recommended serving size to keep it around 15 grams CHO per serving.

4. Spraying the popcorn with cooking spray helps the seasoning to stick better.

5. Try 2 tablespoons of dry ranch dressing mix instead of the sugar and cinnamon for savory popcorn.


Lemon Avocado Dip 8 servings (2 tablespoons dip and ½ pepper each) You’ll need: Take out: 1 ripe avocado small bowl 1 tablespoon lemon juice or lime juice knife 1/2 cup light sour cream fork 1 clove garlic, minced spoon 1/8 teaspoon salt 4 medium assorted sweet peppers, cut into strips Directions:

1. In a bowl, mash avocado with lemon juice. 2. Stir in sour cream, garlic and 1/8 teaspoon salt. If desired, garnish with a lemon wedge. 3. Serve with pepper strips.

Calories: 72 Total fat: 5 grams Saturated fat: 1 gram Cholesterol: 5 milligrams Sodium: 49 milligrams Total carbohydrate: 7 grams Dietary fiber: 3 grams Protein: 2 grams Source: Our Best Diabetic Recipes, Better Homes and Gardens Special Interest Publication, 2009 Reprinted with permission For more recipes, see http://www.diabeticlivingonline.com


Things to remember about Lemon Avocado Dip recipe:

1. Snacks that are low in fat and calories often leave you feeling hungry. 2. Avocado is a high‐fat food, but it provides good monounsaturated fats that

have been shown to reduce cholesterol levels. 3. The lemon or lime juice will preserve the bright green color of the avocado

and will prevent darkening during limited refrigerator storage. 4. This recipe is creamy and smooth because of the avocado and the sour

cream. 5. Try a colorful array of bright yellow, orange, red and even purple pepper

strips as dippers. They are milder in flavor than green peppers, although more expensive. Color indicates good antioxidants that fight chronic diseases.


Creamy Peanut Dip with Fruit Wedges 4 servings (2 tablespoons dip and 2 pear wedges each) You’ll need: Take out: 2 tablespoons creamy peanut butter small bowl 1 tablespoon skim milk wire whisk 1/3 cup fat‐free whipped dessert topping spatula Red and/or green pear or apple wedges knife small cutting board Directions:

1. In a small bowl, whisk together peanut butter and milk until combined. 2. Gently fold in whipped topping, leaving some streaks of whipped topping. Serve with

fruit wedges. Calories: 181 Total fat: 4 grams Saturated fat: 1 gram Cholesterol: 7 milligrams Sodium: 88 milligrams Total carbohydrate: 30 grams Dietary fiber: 4 grams Protein: 9 grams Source: Our Best Diabetic Recipes, Better Homes and Gardens Special Interest Publication, 2009 Reprinted with permission For more recipes, see http://www.diabeticlivingonline.com


Things to remember about Creamy Peanut Dip recipe:

1. Snacks that are low in fat and calories often leave you feeling hungry. 2. Snacks that include a little protein, fat and/or fiber will help you feel

satisfied until your next meal. 3. Snacks can help keep your energy levels up. Just make sure you adjust your

meals to account for any added calories from snacks. 4. All fruit – raw, cooked, canned, frozen, dried and juiced – contains fruit

sugar (fructose). But raw fruit has a high fiber content, which has been associated with a lower rise in blood glucose.

5. For example, a small apple and 1/2 cup of apple juice both contain 15 grams of carbohydrates. The apple offers 3 grams of fiber while the juice contains none.

6. Raw fruits can be more satisfying. Just remember to watch portion sizes – a bigger piece of fruit equals more sugar.


Parmesan Cornbread 12 servings

You’ll need: Take out: 1 cup coarsely ground or regular yellow cornmeal measuring cups and spoons ½ cup whole wheat flour small and large mixing bowls ½ cup all‐purpose flour spatula ½ cup grated Parmesan cheese whisk 2 tablespoons sugar 8‐inch baking pan 1 teaspoon baking powder ½ teaspoon baking soda ½ teaspoon salt (optional) 2 eggs, slightly beaten, or ½ cup egg substitute 1 ¼ cups low‐fat buttermilk 1/3 cup sliced green onions 2 tablespoon olive or canola oil Nonstick cooking spray Directions:

1. Preheat oven to 350 degrees F. 2. Spray 8‐inch square baking pan with nonstick cooking spray. 3. In large bowl, combine dry ingredients. In small bowl, combine liquid ingredients with a

whisk. 4. Add wet to dry ingredients. Stir until just moistened. Pour into pan. 5. Bake 25 minutes.

Calories: 138 Total fat: 4.2 grams Saturated fat: 1 gram Cholesterol: 4.4 milligrams (if using egg substitute) Sodium: 133 milligrams (without salt) 318 milligrams (with salt) Total carbohydrate: 20 grams Dietary fiber: 2 grams Protein: 6 grams Source: Our Best Diabetic Recipes, Better Homes and Gardens Special Interest Publication, 2009 Reprinted with permission For more recipes, see http://www.diabeticlivingonline.com


Things to remember about Parmesan Cornbread recipe:

1. This recipe is much higher in fiber than most cornbread recipes because it uses whole grains by including the coarse ground cornmeal and the whole wheat flour.

2. Adding the sugar makes the cornbread sweeter. You can omit the sugar if you prefer a less sweet flavor.

3. Since the recipe has both baking powder and baking soda that contain sodium, the added salt may not be needed if you need to cut back on sodium.

4. If you want to cut the cholesterol entirely, use ¼ cup of cholesterol‐free egg substitute or two egg whites.

5. Canola oil is a good oil to use because it has monounsaturated fat and omega‐3 fatty acids that may reduce heart disease risk. Olive oil also has high amounts of monounsaturated fat, if you prefer the taste.

6. Low‐fat buttermilk is a good liquid to use because it has less fat than whole milk and adds to the leavening with the baking soda.


Mexican Rice 4 servings (1/3 cup each)

You’ll need: Take out: 1 cup chopped onions measuring cups and spoons 1 clove garlic, minced medium saucepan 1/2 teaspoon chili powder serving spoon 1/2 teaspoon cumin 1/4 teaspoon paprika 1/8 teaspoon black pepper 2 3/4 cups reduced‐sodium, reduced‐fat chicken broth 1 1/3 cups long‐grain brown rice 1/2 cup diced green or red bell pepper Nonstick spray Directions:

1. Spray a medium saucepan with nonstick spray. Add onions, garlic, chili powder, cumin and black pepper.

2. Cook over medium heat for 1 to 2 minutes. 3. Add broth and rice. Bring to a boil. 4. Reduce heat to medium low, cover partially and cook for another 35 to 40 minutes, or

until liquid has been absorbed and rice is almost cooked. 5. Add bell pepper (do not stir). Cover and continue cooking for an additional 5 to 10

minutes until bell pepper is tender. 6. Remove from heat, fluff with a fork and serve.

Calories: 100 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 160 milligrams Total carbohydrate: 21 grams Dietary fiber: 1 gram Protein: 3 grams Source: Dining With Diabetes, West Virginia University Extension Service, 2009 version


Things to remember about Mexican Rice recipe:

1. Rice becomes soggy when it is stirred during cooking. After rice is added, simply cover, reduce heat and let cook. Do not stir.

2. For a quicker version, converted/parboiled brown rice may be used. It takes only 25 minutes, while regular brown rice takes 40 minutes. White rice also may be used; however, it will contain fewer vitamins, fewer minerals and less fiber than brown rice.

3. Water or vegetable broth may be used instead of chicken broth, but the flavor will change as a result.


Festive Chicken Roll‐ups 4 servings

You’ll Need: Take Out: 2 whole boneless, skinless chicken breast 10‐inch skillet (4 pieces, about 1 pound) 4‐8 inch low fat flour tortillas knife 1 cup low sodium chicken broth cutting board ½ cup fat free cream cheese with spoon

garden vegetables spatula ½ teaspoon garlic powder measuring spoons ¼ teaspoon cayenne pepper measuring cups 1‐1/3 cups coleslaw mix or broccoli slaw plastic wrap 1/3 cup chopped red, yellow or green bell pepper Directions:

1. Combine chicken and broth in large skillet and bring to boil. Reduce heat and simmer 10 minutes until chicken is done. Drain and cool slightly.

2. Shred chicken. 3. Spread each tortilla with cream cheese. Leave half inch border. Sprinkle with spices

evenly. 4. Mix chicken and vegetable together. Spread evenly over the 4 tortillas. Roll each tortilla

up tightly. 5. Wrap in plastic wrap and refrigerate until ready to serve. Serve with salsa if desired.

Calories: 320 Total fat: 4.4 g Saturated fat: 1.4 g Cholesterol: 71 mg Sodium: 872 mg Total carbohydrate: 28 g Dietary fiber: 2 g Protein: 35 g


Things to remember about Festive Chicken Roll‐ups recipe:

1. Wraps are very popular, but many are high in fat since they use full‐fat cream cheese. Using fat‐free cream cheese reduces the fat calories 100 percent.

2. Chicken breast is one of the lowest fat protein sources. 3. Broccoli slaw mix is made from the stems of broccoli. They are rich in

vitamin C, beta carotene and phytochemicals. This adds a nice crunch to the wrap.

4. Whole‐wheat and fat‐free tortillas are available in the refrigerated sections of many grocery stores.

5. Low‐fat broth adds moistness and flavor without added fat and sodium. 6. The bell peppers add vitamin C, beta carotene, color, fiber and flavor.


Broccoli‐Chicken Frittata 4 servings

You’ll need: Take out: 2 teaspoons margarine measuring cups and spoons 1 cup finely chopped, fresh broccoli florets medium skillet or electric frying pan 1 cup diced red pepper spatula 6 ounces boneless, skinless chicken breasts,

cooked and finely diced 1/4 cup diced onions 1/4 teaspoon each dried thyme and oregano 1/8 teaspoon black pepper 1/4 cup grated reduced‐fat cheddar cheese 2 cups egg substitute Directions:

1. In a large skillet, heat margarine over medium heat until melted. Add broccoli, red pepper, chicken, onion, thyme, oregano and black pepper, sautéing until vegetables are tender and chicken is heated through (about 5 to 6 minutes).

2. Sprinkle grated cheddar evenly over surface of vegetable mixture. 3. Pour egg substitute evenly over all ingredients. Cover and cook for 8 to 10 minutes or

until firm. 4. Cut into 4 wedges and serve.

Calories: 140 Total fat: 3.5 grams Saturated fat: 1.5 grams Cholesterol: 35 milligrams Sodium: 270 milligrams Total carbohydrate: 5 grams Dietary fiber: 1 gram Protein: 24 grams Source: Dining With Diabetes, West Virginia University Extension Service, 2009 version


Things to remember about Broccoli‐Chicken Frittata recipe:

1. Cheese can be grated ahead of time and brought to class in a zip‐top bag. Vegetables also can be chopped ahead of time.

2. This recipe is easy to prepare and requires little cleanup. It is a one‐dish meal, requiring only one pan to cook it in!

3. It is low in carbohydrates and provides a good source of protein. 4. This recipe calls for cooked chicken breast. Baking or grilling the chicken

instead of frying it will keep this dish heart‐healthy. 5. The chicken can be eliminated and it will be more like a vegetable omelet. 6. Consider what other small amounts of meat could be substituted for the

chicken breast, but realize this will change the nutritional value. 7. Refrigerate any extra immediately. Serve within two days. When reheating

leftovers, make sure the chicken heats through.


Walnut Waffles with Blueberry Sauce 8 servings (3 waffles and 4 tablespoons sauce each) You’ll need: Take out: 1 cup all‐purpose flour medium bowl 1 cup whole wheat flour measuring cups and spoons ¼ cup coarsely ground toasted walnuts small baking pan 2 teaspoons baking powder waffle iron or skillet 1 teaspoon baking soda fork or metal spatula 4 egg whites small saucepan 2 ¼ cups low‐fat buttermilk heat‐safe spoon 2 tablespoons oil blender 1 recipe Blueberry Sauce (below) Directions:

1. In a medium bowl, stir together all‐purpose flour, whole‐wheat flour, walnuts, baking powder and soda.

2. In a bowl, beat egg whites with an electric mixer on medium speed until foamy. Stir in buttermilk and oil.

3. Slowly add flour mixture, beating by hand until smooth. 4. Preheat a lightly greased square or round waffle baker. Pour 1 cup batter onto grids of

square baker (for round baker, use 2/3 cup batter). 5. Close lid. Bake according to manufacturer’s directions. 6. When done, use a fork to remove waffle. Repeat with remaining batter. Serve waffles

with Blueberry Sauce. Freeze leftover waffles and sauce for later use, if desired. 7. To make pancakes, use about 1/3 cup of batter for each. If batter is too thin, add a little

flour. Should make 24 pancakes. Blueberry Sauce directions: In a saucepan, combine 1 cup fresh or frozen blueberries, ¼ cup white grape juice and 1 tablespoon honey. Heat just until bubbles form around edge. Cool. Transfer to a blender. Cover; blend until smooth. Stir in a 1 cup fresh or frozen blueberries. Transfer to a serving container. Makes 1 2/3 cups. For waffles with sauce: For 3 pancakes (no sauce): Calories: 228 Calories: 200 Total fat: 7 grams Total fat: 7 grams Saturated fat: 1 gram Saturated fat: 1 gram Cholesterol: 3 milligrams Cholesterol: 3 grams Sodium: 382 milligrams Sodium: 380 milligrams Total carbohydrate: 34.5 grams Total carbohydrate: 27 grams Dietary fiber: 3 grams Dietary fiber 2.5 grams Protein: 9 grams Protein: 9 grams


Things to remember about Walnut Waffles recipe:

1. Start your day with a good‐for‐you breakfast. 2. These waffles/pancakes have the goodness of whole‐wheat flour and

walnuts that add fiber to your meal, so you are less likely to get hungry later.

3. The walnuts also are a source of healthy monounsaturated fats. 4. The buttermilk is a rich‐tasting ingredient that really imparts an almost

yeasty flavor. 5. Waffles and pancakes may be made all at once and frozen for later. Freeze

them with a piece of wax paper between each so they can be easily removed and defrosted in the microwave.

6. If sealed air‐tight, frozen waffles will be fresh‐tasting for about three months.

7. The sauce will store in the refrigerator for a week. It can also be frozen in 4‐tablespoon portions and defrosted as needed.


Spicy Grilled Chicken 4 servings You’ll need: Take out: 1 cup unsweetened pineapple juice large bowl 2 ½ tablespoons soy sauce (low sodium) measuring cups and spoons 1 teaspoon ground ginger paper towels 1 small garlic clove, crushed tongs 2 ½ tablespoons reduced‐calorie Italian salad dressing plastic wrap or bowl cover 2 whole boneless, skinless chicken breasts table‐top grill or broiler pan

(4 pieces, about 1 pound) Directions:

1. About 30 minutes before cooking, prepare marinade in a large bowl by mixing together the pineapple juice, soy sauce, ginger, garlic and salad dressing.

2. Rinse and pat dry chicken pieces. Remove any remaining skin and fat. Place chicken in the large bowl containing marinade and turn with tongs to coat completely. Place bowl in refrigerator until ready to cook chicken.

3. When ready to cook, lift chicken pieces from bowl and place on hot grill or broiler pan. Grill or broil about 5 minutes on each side. A meat thermometer should be used to make sure the chicken is safely cooked to 165 degrees F.

4. As an alternative, chicken can be baked. If baking instead of grilling or broiling, coat baking dish lightly with nonstick spray. Place chicken in baking dish and pour marinade over chicken. Cover tightly and bake at 400 degrees F for 20 minutes. Test for doneness, as in grilling directions.

5. Serve immediately or refrigerate. Calories: 192 Total fat: 10 grams Saturated fat: 3 grams Cholesterol: 56 milligrams Sodium: 542 milligrams Total carbohydrate: 6 grams Dietary fiber: 0 grams Protein: 19 grams


Things to remember about Spicy Grilled Chicken recipe:

1. To avoid possibility of cross‐contamination, wash hands thoroughly with soap under running warm water for at least 20 seconds after handling raw chicken.

2. Wash tongs and bowl with hot soapy water before touching any other foods.

3. Discard remaining marinade or heat to boiling before using as a sauce. Boiling the marinade will kill any germs, but uncooked marinade can be the source of food‐borne illness.

4. Boneless, skinless chicken breasts are a good source of low‐fat protein. People often tire of the “same old chicken.” This recipe is flavorful, tender and very versatile. Use leftovers in main dish salads or on sandwiches.

5. Most of marinade will be discarded and not consumed, so sodium level will be much lower than stated in nutritional value.

6. The marinated chicken also can be the beginning of a delicious stir‐fry. Cook in a small amount of olive oil in a wok or skillet. Add broccoli, pea pods or other vegetables and cook till tender. Make a sauce with the boiled leftover marinade by mixing in some cornstarch that has been dissolved in cold water. Add to wok and cook until sauce thickens.

7. A time‐saving technique: Add marinade to chicken in zippered freezer bags and freeze. When ready to prepare, place chicken in refrigerator to defrost. Chicken will marinate as it defrosts!


Lady of the Sea Oven Fried Fish 8 servings You’ll need: Take out: 8, 3‐4 ounce fish fillets, such as catfish large baking pan 1 ½ cups egg substitute 2 medium bowls 1 teaspoon garlic powder tongs 1 teaspoon onion powder 2 cups plain bread crumbs vegetable cooking spray Directions:

1. Add garlic and onion powder to bread crumbs. 2. Dip fish fillets in egg substitute; then dip in bread crumbs. Place in single layer on pans

that have been sprayed with vegetable cooking spray. 3. Marinate 30 minutes. 4. Spray tops of fish with cooking spray. 5. Bake at 350 degrees for 30 minutes or until golden brown.

Calories: 305 Fat: 11 grams Saturated fat: 2.5 grams Cholesterol: 73 milligrams Sodium: 381 milligrams Total carbohydrates: 20 grams Protein: 30 grams


Things to remember about Lady of the Sea Oven Fried Fish recipe:

1. Select fish fillets that are about the size of your palm and as thick as the girth of your hand.

2. Catfish is lean and has mostly unsaturated fat. Though it is a warm water fish and does not contain many omega‐3 fatty acids, it is still a lean source of good quality protein.

3. Try to include at least two fish meals per week. 4. Baking is a much healthier cooking method than frying. When battered

foods are fried, they soak up oil and make the food crispy. When we eat the batter, we consume far more fat than if the food was baked.

5. The fillets will be crispy even though they are baked in the oven because of the coating and the use of the vegetable spray.

6. Remember to practice food safety when handling fish. Avoid using the same utensils, cutting board or knives for raw and ready‐to‐eat foods.

7. If fish is frozen, allow to defrost in the refrigerator, not on your counter or in the sink. It is permissible to defrost packages of fish in cold water, provided you change out the water frequently.

8. Be sure to pat fillets dry with a paper towel before preparing for baking.


Chicken Okra Gumbo 5 servings You’ll need: Take out: 1 whole chicken, skin and fat removed large soup pot 6 cups water large cast iron skillet ¼ teaspoon salt (optional) large cooking spoon 1 cup chopped seasoning mix or, can opener 1 medium onion, ½ bell pepper, 2 cloves garlic, minced 1 ½ pounds fresh or frozen cut okra ½ cup dry roux (see fact sheet) water 3 cups canned low‐fat, low‐sodium chicken broth browning and seasoning sauce, such as Kitchen Bouquet (optional) ½ teaspoon ground black pepper ¼ teaspoon cayenne pepper green onion tops and parsley 2 ½ cups cooked rice Directions:

1. Cook chicken in salted water until done. If cooked in pressure cooker, chicken will be fully cooked in 15 minutes. Cool and debone. Set aside. Leave chicken stock in pot. Or pour stock into a shallow container and refrigerate overnight. When cold, fat will rise to the top. Skim fat and discard. Then continue recipe preparation.

2. Heat iron skillet on high until very hot. Add seasoning a little at a time, stirring constantly. Onions will brown slightly, and mixture will caramelize.

3. Add cut okra and continue stirring until slightly softened. 4. Add cooked seasoning and okra to chicken stock in pot. 5. Stir water into dry roux, a little at a time, to keep from lumping. When a thick mixture

forms, add it slowly to the pot. 6. Add chicken broth, black pepper and cayenne pepper. 7. Simmer for 30 minutes. If not brown enough, add browning and seasoning sauce. 8. When okra is done and no longer slimy, add deboned chicken. 9. Serve 2 cups gumbo over ½ cup hot, fluffy rice. Top with green onions and parsley.

Calories: 398 Total fat: 4 grams Saturated fat: 2 grams Cholesterol: 97 milligrams Sodium: 598 milligrams (482 milligrams without ¼ teaspoon salt) Total carbohydrate: 49 grams Dietary fiber: 4 grams Protein: 41 grams



Things to remember about the Chicken Gumbo recipe:

1. People make gumbo different ways. If you prefer to prepare the chicken by cutting it up and browning it in oil, you must consider the added fat in the recipe.

2. There are no tomatoes in this gumbo recipe. If you would like to add a large fresh tomato, add it to the skillet with the okra. The addition does not significantly change the analysis.

3. Recipe nutritional analysis includes ½ cup lightly salted, cooked rice per serving.

4. By using the dry roux, the fat content is reduced significantly. But the flavor of the browned flour is still distinguishable.

5. Adding ¼ pound of turkey sausage, cut in small circles, with each circle cut in half, will add smoky flavor but with minimal fat and calories (2 grams fat and 36 calories per serving). But it will increase the sodium by 212 milligrams per serving.


Meaty Biscuit Cups 20 servings (serving size: 1 biscuit cup) You’ll need: Take out: 1 pound 95 percent lean ground beef sirloin nonstick skillet 1/3 cup finely chopped red onion cook spoon 1/3 cup barbecue sauce measuring cups ½ cup frozen corn, thawed small knife 1 (10‐ounce) can flaky refrigerator biscuits nonstick muffin tins ½ cup shredded, reduced‐fat, sharp cheddar cheese cooking spray Directions:

1. Preheat the oven to 400 degrees. 2. In a medium nonstick skillet coated with nonstick cooking spray, sauté the beef and

onion over medium heat about 5 minutes or until the beef is done, stirring occasionally. Drain any excess fat and add the barbecue sauce and corn, mixing well.

3. Separate each biscuit and cut in half. Press each half into nonstick minimuffin tins coated with nonstick cooking spray. Press the sides of each biscuit gently up into a cup shape.

4. Divide the beef mixture into each biscuit cup and bake for 10 minutes. Remove from the oven and sprinkle with cheese. Return to the oven for 1 minute or until the cheese melts.

Calories: 97 Total fat: 4 grams

Saturated fat: 1 gram Cholesterol: 15 milligrams Sodium: 219 milligrams Total carbohydrates: 9 grams

Dietary fiber: 0 grams Protein: 7 grams Source: Trim and Terrific Diabetic Cooking, Holly Clegg Reprinted with permission

For more recipes, see http://www.hollyclegg.com


Things to remember about Meaty Biscuit Cups recipe:

1. Canned biscuits are a high‐fat food, but by cutting them in half in this recipe, you also cut the fat and calories in half.

2. Be sure to use the leanest ground beef you can find. Ground beef also is a high‐fat food.

3. Reduced‐fat cheeses contain about one‐third less fat than regular cheese and still taste great, so use them whenever you can to replace regular cheese.

4. Always defrost ground beef in the refrigerator, or if you use the microwave to defrost, use the meat immediately.

5. Avoid cross‐contamination by washing your hands frequently. Also, thoroughly clean surfaces, utensils and equipment that come in contact with the raw ground beef.

6. This recipe is listed as an appetizer, but it could be a really quick lunch meal. Two or three minicups would be a meal. Or make the full‐size Meaty Biscuit Cups in regular muffin tins, using a whole biscuit and making 10 cups. Remember to also double the nutritional value. Team it with at least two good nonstarchy vegetables or a hearty salad, and it will be a hit!


Banana Split Dessert 16 servings You’ll need: Take out: 1 ½ cups reduced‐fat graham cracker crumbs 13‐by‐9‐by‐2‐inch baking dish

(about 30 squares) medium bowl 3 tablespoons butter, melted wire whisk or hand mixer ½ teaspoon vanilla extract spatula 1 (12‐ounce) can cold fat‐free evaporated milk small knife ¼ cup cold fat‐free milk 2 (4‐serving size) packages sugar‐free instant

vanilla pudding mix 2 medium bananas, sliced 1 (8‐ounce) can unsweetened crushed pineapple, drained 1 (8‐ounce) container fat‐free whipped topping 3 tablespoons chopped walnuts 3 tablespoons chocolate syrup Directions:

1. Preheat the oven to 375 degrees. 2. In a baking dish, mix together the graham cracker crumbs, butter and vanilla. Pat into

the bottom of the dish. Bake for 10 minutes or until browned; then cool completely. 3. In a medium bowl, whisk the evaporated milk, fat‐free milk and pudding mixes for

2 minutes or until slightly thickened. Spread the pudding evenly over the crust. 4. Layer with the bananas, then pineapple, then whipped topping. Sprinkle with nuts and

drizzle with chocolate syrup. Refrigerate for at least one hour before serving. Calories: 145 Total fat: 4 grams

Saturated fat: 1 gram Cholesterol: 7 milligrams Sodium: 244 milligrams Total carbohydrates: 24 grams

Dietary fiber: 1 gram Protein: 3 grams Source: Trim and Terrific Diabetic Cooking, Holly Clegg Reprinted with permission For more recipes, see http://www.hollyclegg.com


Things to remember about Banana Split Dessert recipe:

1. You may also use reduced‐fat vanilla wafers instead of graham cracker crumbs for the crust.

2. A tub margarine that does not list water as the first ingredient (such as Smart Balance) can be substituted for the butter. No sense in buying a package of butter just for this recipe.

3. This dessert is so rich‐tasting that most people will not notice you used sugar‐free and fat‐free ingredients. Feel free to serve it to your guests with confidence!

4. As with all reduced‐calorie desserts, remember this is not calorie‐ or carbohydrate‐free. Slice into 16 servings, and stick to one serving!

5. Make this dessert the day before to allow it to chill completely. That saves on meal preparation time, too. Just realize that the bananas may begin to darken when refrigerated too long before serving.

6. You may substitute sliced fresh or frozen (no sugar added) strawberries for the pineapple.


Tangy Fruit Salad 12 servings of ¼ cup each

You’ll need: Take out: 2 tablespoons instant sugar‐free vanilla pudding mix small mixing bowl 1 cup light vanilla yogurt medium mixing bowl 1 (15 ounce) can pineapple chunks in juice, drained spatula 1 (11‐ounce) can mandarin oranges in juice, drained plastic wrap or bowl cover 1 cup grapes 2 medium bananas, sliced Directions:

1. Combine pudding mix and yogurt. Stir well. 2. Drain fruit and mix together in medium bowl. 3. Fold yogurt mixture into fruit. 4. Cover and refrigerate. Serve when chilled.

Calories: 67 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: less than 1 milligram Sodium: 19 milligrams Total carbohydrate: 16 grams Dietary fiber: 1 gram Protein: 1 gram Source: National Heart, Lung, and Blood Institute, Heart Healthy Home Cooking African American Style


Things to remember about Tangy Fruit Salad recipe:

1. This is a very quick recipe to prepare. Make ahead and chill overnight for best flavor.

2. Though this is a fruit salad, think of it as a dessert. 3. It also can be made using plain yogurt to which you have added ¼ teaspoon

of vanilla flavoring. 4. Since there are so many uses for yogurt in desserts, salad dressings and as

toppings, buy larger containers of plain yogurt and add desirable flavorings of your own.


Luscious Lemon Cake 24 servings

You’ll need: Take out: 2 ½ cups reduced‐fat baking mix medium mixing bowl (such as Bisquick Heart Smart) wooden spoon ¾ cup sucralose/sugar blend measuring cups and spoons 2 tablespoons cornstarch grater 4 teaspoons grated lemon peel cutting board 1 cup light lemon‐flavored nonfat yogurt juicer 6 tablespoons melted butter Bundt pan or loaf pan 2 eggs or ½ cup low cholesterol egg substitute 2 tablespoons fresh lemon juice 2 tablespoons reduced‐fat milk (2 percent) 1 teaspoon vanilla extract Nonstick vegetable oil spray Glaze: (optional) 4 tablespoons lemon juice (juice of 2 lemons) 10 packets of sucralose or 6‐7 tablespoons of bulk sucralose (not sucralose/sugar blend) 1 tablespoon corn starch Directions:

1. Preheat oven to 350 degrees F. 2. Combine baking mix, sucralose/sugar blend, cornstarch and lemon peel in medium

mixing bowl. 3. Mix in yogurt, butter, egg or egg substitute, juice, milk and vanilla until well blended. 4. Spray a 9‐12 cup Bundt pan or a 9‐by‐5‐inch loaf pan well with no‐stick vegetable spray. 5. Bake for 45‐50 minutes or until wooden pick comes out clean when inserted near the

center. 6. While hot, poke holes in cake with cake tester or toothpick. Mix glaze ingredients and

pour over cake in pan. 7. Cool for 10 minutes in the pan. Carefully remove cake from pan and cool completely on

wire rack. With Whole Egg: Calories: 110 Carbohydrate: 16 grams Fat: 4 grams Protein: 2 grams Sodium: 190 milligrams Fiber: 0 grams Cholesterol: 25 milligrams With Egg Substitute: Calories: 107 Carbohydrate: 16 grams Fat: 4 grams Protein: 2 grams Sodium: 193 milligrams Fiber: 0 grams Cholesterol: 7 milligrams Source: Adapted from Right Bite Cooking School, University of Georgia Extension Service


Things to remember about Luscious Lemon Cake recipe:

1. The sucralose‐sugar blend (such as Splenda‐Sugar Blend) provides more texture, moistness and volume than sucralose alone. But, of course, the sugar adds more carbohydrates per serving.

2. You may substitute a tub margarine that does not have water as one of the ingredients (such as Smart Balance) for the butter.

3. Using egg substitute cuts the cholesterol by two‐thirds. It does, however, add some sodium.

4. Use fresh or frozen lemon juice only for the best flavor. 5. This cake is a little higher in sodium because it uses a prepared mix. This

mix is lower in fat and saturated fat so it is a better choice than regular baking mixes.

6. When baking lower‐fat, lower‐sugar desserts, be sure to watch the time closely. Baking even 5 minutes too long can result in a dry, undesirable product. This cake is really moist, however!

7. This is a nice cake that can replace a typical high‐fat pound cake. 8. The addition of a glaze gives a tart, refreshing taste to the cake, with no

extra calories. But it is optional.


Hot Fudge Cake 15 servings You’ll need: Take out: 1 cup flour medium mixing bowl ½ cup brown sugar/sucralose blend wire whisk or mixing spoon 3 tablespoons unsweetened cocoa powder slow cooker 2 teaspoons baking powder pot for boiling water ½ teaspoon salt ½ cup fat‐free half‐and‐half 2 tablespoons butter, melted ½ teaspoon vanilla 5 tablespoons brown sugar/sucralose blend ¼ cup unsweetened cocoa powder 1 ¾ cup boiling water Directions:

1. Mix together ½ cup brown sugar/sucralose blend, flour, 3 tablespoons cocoa, baking powder and salt.

2. Stir in fat free half‐and‐half, butter and vanilla. Spread over bottom of slow cooker. 3. Mix together 5 tablespoons brown sugar/sucralose blend and ¼ cup cocoa. Sprinkle over

mixture in slow cooker. 4. Pour boiling water in evenly. Do not stir. 5. Cover and cook on high 90 minutes to 3 hours, or until a toothpick inserted comes out

clean. 6. Serve warm with a dollop of fat‐free whipped topping, if desired. 7. Ideal slow cooker size – 4 quart. This is what most people have!

Calories: 108 Total fat: 2 grams Saturated fat: 1.2 grams Cholesterol: 4 milligrams Sodium: 162 milligrams Total carbohydrate: 19 grams Dietary fiber: 1 gram Protein: 1.6 grams


Things to remember about the Hot Fudge Cake recipe:

1. This is a very chocolaty recipe. 2. By using the slow cooker, you can cook it while preparing the rest of your

meal. 3. Be sure to test at the end of 90 minutes. Depending on how new your slow

cooker is, the faster it may cook. 4. The ideal slow cooker size is the 4‐quart size, which is what most of us

probably have! 5. If your meal plan allows, you may serve with a dollop of vanilla yogurt or ice

cream. Or simply dust each serving lightly with powdered sugar. 6. Most people will not be able to tell this is a reduced‐sugar recipe. By using

the artificial sweetener/sugar blend, you get some of the baking qualities of sugar without all of the calories and carbohydrates.

7. A healthful meal plan for people with diabetes can include some sugar. The sucralose/sugar blend has about the same carbohydrate and calorie content as sugar, but you only need half the amount. It’s specially made for baking.


Wonderfully Tart Cranberry Sauce You’ll need: Take out: 3 cups cranberries, fresh or frozen small saucepan 1 cup sucralose heat‐resistant stirring spoon 1/2 cup water serving dish Add 1 cup sucralose to 1/2 cup water in pan and bring to boil. Add 3 cups washed fresh or frozen cranberries and cook for about 20 minutes until desired thickness, stirring often. Cool completely in pan and then put in container. Cover and refrigerate.


Things to remember about the Wonderfully Tart Cranberry Sauce recipe:

1. This cranberry sauce is very tart. Adjust the artificial sweetener accordingly. 2. You also could use ½ cup sucralose and ½ cup aspartame or saccharine to

enhance the sweetness without increasing the total amount of artificial sweetener. The synergistic effect of the combined sweeteners has been shown to add sweetness.


Holiday Eggnog 12 servings of ½ cup each

You’ll need: Take out: 1 cup low‐cholesterol egg substitute large mixing bowl ½ cup granulated artificial sweetener wire whisk 1 ½ teaspoon rum extract (optional) measuring cups and spoons 1 ½ teaspoon vanilla extract grater 1 quart 1 percent milk 1 cup frozen light whipped topping, thawed Fresh grated nutmeg (optional) Directions:

1. Whisk together the egg substitute, artificial sweetener and extracts. 2. Stir in milk. Whisk in whipped topping until blended. 3. Refrigerate, covered at least two hours to allow flavors to blend. Whisk just before

serving. 4. Garnish each cup with nutmeg, if desired.

Calories: 54 Total fat: 1.5 grams Cholesterol: 4 milligrams Sodium: 74 milligrams Total carbohydrate: 7 grams Dietary fiber: 0 grams Protein: 5 grams Source: Adapted from www.equal.com Egg products can be substituted in recipes typically made with raw eggs that won’t be cooked (for example, Caesar salad, Hollandaise sauce, eggnog, homemade mayonnaise, ice cream and key lime pie). http://www.fsis.usda.gov/PDF/Egg_Products_and_Food_Safety.pdf


Things to remember about the Holiday Eggnog recipe:

1. Using egg substitute, the light whipped topping and low‐fat milk cuts out the fat and cholesterol almost completely.

2. Using the artificial sweetener cuts the carbohydrates by more than half. Since this is a drink and does not rely on the sugar for texture or moisture, you can use the regular granulated version of the artificial sweetener.

3. The egg substitute is a pasteurized egg product, so no cooking is necessary. 4. This is a drink that can be used at a party without anyone knowing it’s not

the “regular” version if you don’t tell them. 5. The rum extract gives the flavor of rum without the extra calories and

alcohol. 6. This recipe can be doubled for a larger crowd. Serve in a nice punch bowl.

Documents

MISC-64-A1-Recipes for food demonstrations · Butter‐flavored nonstick cooking spray jelly‐roll pan Directions: 1. Combine brown sugar blend, salt and cinnamon in small bowl;