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RECIPES
Apple Berry Crisp
(Oct '00)
Black-eyed Peas with Rice (Aug '01)
Chocoholic Cookies
(Apr '00)
Fish Chowder (Mar '01)
Fruit Sundae (Jul '01)
Fruited Orange Cups (July '00)
Gold and Green Stir Fry (May '01)
Greens with Smoked Turkey (Apr '01)
Healthy Potato Salad (Sept '00)
Hip-hoppin' John (Jan '01)
Light Macaroni and Cheese (May '00)
Light and Easy Banana Pudding (Jun '00)
Nellie's Kale Soup with Turkey Kielbasa (Nov '99)
Pasta with Blackened Shrimp or Chicken (Mar '00)
Quick 'n Simple Peach Crisp (Feb '01)
Red Rice and Boiled Sweet Plantains (Jun '01)
Shrimp Jambalaya (Sept '01)
Spicy Black Bean Soup (Oct '99)
Spinach and Tomato Lasagna (Jan '00)
Summer Fruit Combo with a Snap (Aug '00)
Sweet Carrots and Broccoli (Feb '00)
Sweet Potato Pie (Dec '99)
West Indian Steamed Fish (Nov '00)
Yassa Chicken Stir-Fry (Dec '00)
Shrimp Jambalaya
1 tablespoon olive oil
1 tablespoon flour
1 large onion, chopped
2 stalks celery, chopped
2 green bell peppers, chopped
2 cloves garlic, minced
1/4 pound low-salt ham (optional)
2½ cups water or low-sodium chicken broth
1/4 cup chopped fresh parsley or 1 tablespoon dried parsley
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon salt
1/2 teaspoon black pepper
1/8 teaspoon cayenne pepper
1 14½ ounce can tomatoes
1 cup white rice, uncooked
1 pound shrimp, cooked and cleaned
1. In a large pan, heat oil over medium heat. Stir in flour. Stir
constantly for 1½ minutes until flour browns.
2. Add onion, celery, green peppers, garlic and ham. Cook until
vegetables are tender, about 7 minutes.
3. Add water or broth, seasonings and tomatoes. Bring to a boil. Add
rice. Stir well.
4. Reduce heat to low. Cover mixture and simmer for 20 minutes until
rice is tender. Stir occasionally.
5. Stir in cooked shrimp. Cook one more minute to heat shrimp and
serve.
Preparation time: 20 minutes
Cooking time: 30 to 40 minutes
Makes 4 servings, serving size = 1½ cups
Nutrition Information (per serving):
Calories: 420; Fat: 8g; Sodium: 490mg; Carbohydrate: 52g; Protein:
35g;
(percent of calories from fat: 17%)
Menu Suggestion
- Shrimp jambalaya with rice
- Green beans
- Banana pudding (make with
low-fat milk and sliced bananas)
Eat Better Tip
- Make meal time family
time. Slow down and enjoy eating.
Black-eyed Peas*, served
with Rice
 1
pound black-eyed peas
2 large onions, chopped
1/2 tablespoon olive oil
2 quarts water
4 whole cloves
2 bay leaves
1 tablespoon fresh thyme leaves, chopped or 1 teaspoon dried thyme
1 ½ teaspoon
salt
1/2 cup non-alcoholic beer
2 tablespoons tomato paste
1 teaspoon nutmeg
Pinch of cayenne pepper
1. Rinse peas. Cover the peas with water and soak overnight in a bowl.
Drain.
2. Brown 1 cup of chopped onions in olive oil in pan over medium heat,
stirring occasionally until onions turn a reddish brown color.
3. Put brown onions into a large kettle. Add the water and peas and
bring to a boil.
4. Lower the heat to medium low and add the remaining raw, chopped
onion, cloves, bay leaves, thyme and salt.
5. Simmer covered for 1 hour.
6. Add the non-alcoholic beer, tomato paste, nutmeg and cayenne.
7. Continue to simmer for 30 minutes or more, until peas are tender.
Remove and discard bay leaves before serving.
8. Serve peas over hot cooked rice.
Preparation time: 15 minutes (not
including soaking time)
Cooking time: 2 hours
Makes 8 servings, 1 serving = 1/2 cup
Nutrition Information (per serving):
Calories: 185; Fat: 1g; Sodium: 350mg; Carbohydrate: 37g; Protein: 7g;
(percent of calories from fat: 5%)
*Recipe from Down-Home Wholesome by Danella Carter.
Menu Suggestion
- Baked or broiled fish with
Cajun spices
- Black-eyed peas with rice
- Spinach (or your favorite
green)
- Bread pudding (make your
favorite recipe with low-fat milk)
Eat Better Tip
- Eat grains with every
meal. Try whole grains, such as brown rice, oats, whole-wheat
bread and whole-grain cereal. Prepare them with little or no
fat.
Fruit Sundae
1/4 cup grapes
1/4 cup pineapple
1/4 cup strawberries, sliced
1/4 banana, sliced
1/2 cup low-fat vanilla yogurt or 1/2 cup vanilla pudding made with
low-fat milk
1. In a clear dish, layer the fruit and yogurt (or pudding).
Preparation time: 10 minutes
Makes 1 serving
Nutrition Information (per serving):
Calories: 200; Fat: 2g; Sodium: 75mg; Carbohydrate: 39g; Protein: 6g;
(percent of calories from fat: 9%)
Menu Suggestion
- Fruit sundae
- Vegetable omelet
- Baked home fries
Eat Better Tip
- To bake home fries: peel baking potatoes and slice thinly or cut into cubes. Mix with some chopped onion. Spray lightly with cooking spray and sprinkle with seasonings (cajun seasoning, for example). Spread onto a lightly greased cookie sheet and bake at 400 degrees until golden brown and crispy.
Red Rice
1 medium onion, chopped
1 stalk celery, chopped
1 green pepper, chopped
1 tablespoon oil
2 cups water
3 cups canned tomatoes or tomato sauce (28 oz can)
1 cup brown or white rice, uncooked
1 teaspoon black pepper
1 teaspoon salt (optional)
1/2 teaspoon crushed red pepper (optional)
1. Heat oil in pan and cook onion, celery and green pepper over medium
heat until tender.
2. Add water, tomatoes, rice, black pepper, salt and crushed red
pepper. Heat until bubbling.
3. Cover and turn down heat to low. Stir occasionally. Simmer for 45
minutes (20 minutes if using white rice).
Preparation time: 15 minutes
Cooking time: 35 to 60 minutes
Makes 8 servings, 1 serving = 3/4 cup
Nutrition Information (per serving):
Calories: 120; Fat: 2g; Sodium: 260mg; Carbohydrate: 23g; Protein: 2g;
(percent of calories from fat: 15%)
Boiled Sweet Plantains
4 firm yellow plantains
2 cups water
1/8 teaspoon salt
1. Cut off both ends of the
plantains (do not peel).
2. In a large pan, bring water and salt to a boil.
3. Place the un-peeled plantains into the boiling water. Boil for 10
to 15 minutes until plantains are tender.
4. Peel cooked plantains and serve.
Preparation time: 5 minutes
Cooking time: 15 minutes
Makes 8 servings, 1 serving = 1/2 plantain
Nutrition Information (per serving):
Calories: 100; Fat: 0g; Sodium: 40mg; Carbohydrate: 24g; Protein: 1g;
(percent of calories from fat: 0%)
Menu Suggestion
- Baked chicken with jerk
sauce
- Red rice
- Boiled sweet plantains
Eat Better Tip
- Add plantains and other fruits such as pineapple, apricots, and peaches to your recipes. They add flavor and color and help to increase how much fruit you
eat.
Gold and Green Stir-Fry
1 tablespoon olive oil or
cooking oil
1 medium onion, chopped
1 clove garlic, minced
1/4 teaspoon dried oregano
2 cups broccoli, chopped
2 cups yellow summer squash, cut into small wedges
lemon wedges
1. Heat pan or wok. Add oil, onions, garlic, and oregano and cook
until tender. Remove from pan or wok and set aside.
2. Add broccoli and squash. Stir-fry for 3 to 4 minutes or until
vegetables are crisp and tender.
3. Return onion mixture to pan and heat through. Serve with lemon
wedges.
Preparation time: 15 minutes
Cooking time: 8 minutes
Makes 4 servings, 1 serving = 3/4 cup
Nutrition Information (per serving):
Calories: 75; Fat: 4g; Sodium: 14mg; Carbohydrate: 9g; Protein: 3g;
(percent of calories from fat: 56%)
Menu Suggestion
- Baked chicken with soy
seasoning
- Steamed rice
- Gold and green stir-fry
- Angel food cake with
sliced strawberries (fresh or frozen)
Eat Better Tip
- You can stir-fry many different vegetables to get different tastes and textures. For example, to vary this month's recipe, add sliced red and green pepper strips.
Greens
with Smoked Turkey
2 pounds greens, chopped (spinach, frozen collards, kale or other
greens)
2 cups water
1/2 tablespoon olive oil
1 medium onion, chopped
3 cloves garlic, minced
1/2 teaspoon crushed red pepper
1/2 teaspoon salt
2 teaspoons sugar
1/4 pound smoked turkey, chopped
1. Steam or boil greens in water until tender —
5 minutes for spinach
15 minutes for frozen collards
20 minutes for kale
2. Drain greens.
3. In a pan, heat the oil over medium heat, add chopped onion, garlic,
red pepper, salt and sugar.
4. Cook until the onions start to brown. Stir frequently so the
mixture doesn't burn.
5. Add chopped smoked turkey to the pan and heat for 2 minutes.
6. Mix greens with smoked turkey—onion mixture and serve.
Preparation time: 20 minutes
Cooking time: 15 to 30 minutes
Makes 6 servings, 1 serving = 1 cup
Nutrition Information (per serving):
Calories: 75; Fat: 2g; Sodium: 375mg; Carbohydrate: 8g; Protein: 6g;
(percent of calories from fat: 24%)
Menu Suggestion
- Barbecue chicken
- Greens with smoked turkey
- Cornbread
- Watermelon wedges
Eat Better Tip
- Cook your favorite vegetables in chicken or beef broth to add flavor without fat. Season them with fresh or powdered onions and garlic or other seasonings.
 Fish
Chowder
2 teaspoons margarine
1 large onion, finely chopped
1 large garlic clove, chopped
1 large celery stalk, diced
2 cups fish stock or 2 cups chicken broth
2 cups of 2% milk
1 large potato, cubed
1 large carrot, diced
1 teaspoon thyme
1/4 teaspoon white pepper
1 tablespoon plus 1 teaspoon cornstarch
1 lb. fresh or frozen white fish (e.g. cod, flounder, or halibut) cut
into 1-inch pieces
1. Combine margarine, onions, garlic, and celery in a large sauce pan.
Cook 5-6 minutes at medium heat, stirring frequently, until onion is
tender.
2. Add stock, 1 cup of milk, potatoes, carrot, thyme, and pepper.
Bring to a boil over medium-high heat, stirring occasionally.
3. Cover pan. Lower heat and simmer about 15 minutes or until potatoes
are tender.
4. Mix together cornstarch and remaining 1 cup of milk in a small cup.
Add to soup. Cook soup on medium heat, stirring frequently, until soup
thickens. Add fish and stir well.
5. Cook soup for 5 to 6 minutes or until fish flakes easily. Add salt
to taste.
Preparation time: 15 minutes
Cooking time: 30 minutes
Makes 5-6 servings, 1 serving = 1 cup
Nutrition Information (per serving):
Calories: 290; Fat: 4g; Sodium: 277mg; Carbohydrate: 40g; Protein:
23g; (percent of calories from fat: 13)
Menu Suggestion
- Fish chowder
- Sourdough bread
- Green salad with light
dressing
- Rice pudding made with
low-fat milk and raisins
Eat Better Tip
- This chowder recipe is just the beginning. If you'd like to change its flavor, add a cup of corn in place of the potato. Or leave out the fish and use both corn and potato. A little shredded cheese goes well on top of this dish. If you want the fish flavor without the fish, try using fish bouillon cubs. You can also use shredded leftover chicken or turkey in place of the fish.
Quick 'n Simple Peach Crisp
Filling:
1 - 16 oz. can sliced peaches, packed in juice
1 tablespoon cornstarch
1/2 teaspoon cinnamon
2 tablespoons sugar
Topping:
1/4 cup flour
2 tablespoons brown sugar
1 teaspoon cinnamon
1/4 teaspoon allspice
2 tablespoons grated lemon peel
2 tablespoons soft margarine
1. Drain peaches and keep liquid.
2. In a small pan, mix cornstarch with just enough water to dissolve it. Mix in cinnamon and sugar.
3. Add liquid from peaches and cook over medium heat. Stir constantly.
When mixture boils, boil for 1 more minute or until thickened.
4. Remove sauce from heat and add peaches. Place peach mixture into a 1-quart baking dish.
5. Make topping. In a separate bowl, mix flour, brown sugar, cinnamon, allspice and lemon peel.
6. Mash in margarine with fork until mixture is crumbly.
7. Sprinkle topping over peaches.
8. Bake in 350 degree oven for 30-40 minutes until topping is brown.
Preparation time: 15 minutes
Cooking time: 30-40 minutes
Makes 4 servings, 1 serving = 1/2 cup
Nutrition Information (per serving):
Calories: 190; Fat: 5g; Sodium: 72mg; Carbohydrate: 34g; Protein: 2g; (percent of
calories from fat: 24%)
Menu Suggestion
- Vegetable soup
- Turkey sandwich with honey
mustard
- Quick 'n simple peach
crisp
Eat Better Tip
- Keep fruit in an
easy-to-reach spot in your refrigerator. Reach for it twice a day
every day.
 Hip-hoppin'
John* (Black-eyed Peas with Rice)
1 cup dried black-eyed peas
1 tablespoon vegetable oil
1 medium yellow onion, chopped
1 garlic glove, minced
1 cup cooked long-grain white rice, regular or converted
1 teaspoon crushed red pepper flakes
1 small red or green bell pepper , seeds and membranes removed, chopped
1 bay leaf
1 tablespoon fresh thyme, chopped or 1 teaspoon dried thyme
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1. Place peas in colander. Rinse thoroughly with cold running
water, picking through and discarding shriveled, broken, or discolored
peas and any debris.
2. Transfer peas to a large bowl or Dutch oven. Add 1 quart of
water. Cover and soak overnight.
3. Drain peas and discard water. Transfer peas to colander and rinse
with cold running water.
4. Place pea and 5 cups fresh water in a Dutch oven or kettle. Cover
and bring liquid to boil.
5. Reduce heat to low.
6. Simmer peas for about 40 minutes until tender, yet firm. (Use your
judgment or measuring cup to make sure peas are in about 2½ cups
water. If less than 2½ cups, supplement with water or broth).
While peas are simmering...
1. Heat vegetable oil in a large
skillet.
2. Sauté onion and garlic until golden (about 5 minutes).
3. Add sautéed onion mixture and remaining ingredients except rice to
pot with peas. Stir well.
4. Cover tightly. Cook over low heat for about 15 minutes until peas
are tender. Discard bay leaf and drain.
5. Toss with cooked rice to heat through.
Preparation time: 15 minutes (not including soaking time)
Cooking time: 1 hour
Makes 6 servings, 1 serving = 1/2 cup
Nutrition Information (per serving):
Calories: 182; Fat: 3g; Sodium: 379mg; Carbohydrate: 31g; Protein: 9g; (percent of
calories from fat: 15%)
* Recipe from Low-Fat Soul by
Jonell Nash, Ballantine Books, NY;1996.
Menu Suggestion
Eat Better Tip
 Yassa
Chicken Stir-Fry
3 large onions, thinly sliced
1/2 cup fresh lime juice
3/4 teaspoon salt
1/2 teaspoon black pepper
1 1/2 pounds chicken, skin and bones removed, cut into bite size pieces
1 tablespoon olive oil
1 medium carrot, chopped
1 stalk celery, chopped
4 cloves garlic, minced
1 fresh hot chili pepper, seeded and minced
1/2 cup chicken broth
4 cups hot couscous or rice, cooked according to package directions (Couscous takes about 5 minutes to
prepare.)
1. In a large bowl add sliced onions, lime juice, salt, pepper and chicken. Mix well, cover and refrigerate for 1 to 4 hours.
2. In a large pan, heat olive oil and stir-fry carrot, celery and garlic over medium-high heat until tender.
Place cooked vegetables in a large serving bowl, cover and set aside.
3. Remove chicken from marinade. Save marinade.
4. Stir-fry chicken over medium high heat until pink is gone from center of the chicken.
5.Place cooked chicken in serving bowl with celery and carrot.
6. Add marinade to pan. Stir over medium heat until onions are tender, about 8 minutes.
Add chili pepper and chicken broth and bring mixture to a boil.
7. Add cooked marinade to chicken and vegetables, mix and serve over steaming hot couscous or rice.
Preparation time: 30
minutes (not including marinating time)
Cooking time: 30 minutes
Makes 6 servings, 1 serving = 1 1/2 cup
Nutrition Information (per serving):
Calories: 340; Fat: 8g; Sodium: 422mg; Carbohydrate: 42g; Protein:
25g; (percent of calories from fat: 22%)
Menu Suggestion
- Yassa chicken stir-fry
- Couscous
- Broccoli florets
- Fresh fruit and sorbet
Eat Better Tip
- Keep meat portions small.
A cooked serving is about the size of a deck of cards. When
shopping for raw meat, a pound of boneless meat is equal to 3 to 4
adult-size servings.
 West
Indian Steamed Fish
4 white-flesh fish fillets, totaling 1 pound (e.g., snapper, perch,
porgy)
1 tablespoon salt
2 scotch bonnet peppers, chopped
2 limes, juiced
1/4 cup flour
1 onion, diced
1/2 teaspoon dried thyme, or 1 sprig fresh thyme
2 tomatoes, chopped
2 garlic cloves, minced
2 cups water
1 tablespoon vegetable oil
1. Marinate fish in lime juice and salt for at least 1 hour.
2. Remove fish from marinade and pat dry with paper towel. Dust fish
with flour.
3. Heat pan. Add oil. Brown fish on each side and remove from pan.
4. Sauté onions, garlic, thyme, peppers, and tomatoes. Add fish and
leftover marinade to pan. Cover pan and cook for 5 minutes or until
fish is fully cooked and sauce is thick.
Preparation time: 10
minutes (not including marinating time)
Cooking time: 7 minutes
Makes 4 servings, 1 serving size = one fish fillet
Nutrition Information (per serving):
Calories: 155; Fat: 1g; Sodium: 104mg; Carbohydrate: 12g; Protein:
21g;
(percent of calories from fat: 6)
Menu Suggestion
- West Indian steamed fish
- Steamed rice with chopped
green onions
- Boiled potatoes
- Frozen yogurt with sliced
fruit
Eat Better Tip
- To make dishes tastier, use fresh herbs, like thyme, when you can. Buy herbs in small amounts and stored them in tightly covered jars to keep their flavor.
Apple
Berry Crisp
4 cups baking apples, peeled, cored, and sliced
1 cup fresh or frozen, thawed cranberries
1/2 cup packed brown sugar
3/4 teaspoon cinnamon
Topping:
1/2 cup quick-cooking oatmeal
3 tablespoons flour
3 tablespoons brown sugar
1 1/2 tablespoons cold margarine
1. Combine the apples, cranberries, brown sugar, flour, and cinnamon
in a 1-quart glass casserole dish.
2. To prepare topping, combine all ingredients until mixture resembles
coarse crumbs.
3. Sprinkle topping over fruit. Bake uncovered, at 350 degrees for 30
to 40 minutes until apples are tender. Serve warm.
Preparation time: 10 minutes
Cooking time: 30 to 40 minutes
Makes 6 servings, 1 serving size = 1/2 cup
Nutrition Information (per serving):
Calories: 283; Fat: 4g; Sodium: 43mg; Carbohydrate: 64g; Protein: 2g;
(percent of calories from fat: 12)
Menu Suggestion
- Roast turkey
- Oven roasted carrots and
turnips with thyme
- Steamed cabbage
- Apple berry crisp
Eat Better Tip
- Make a New Year's resolution to make one small change in your eating habits every month. Keep track of them so that this time next year you can see just how far you have come.
Healthy
Potato Salad*
2 medium potatoes, peeled and cut into 1/2-inch cubes
1 hard boiled egg, sliced
1/4 cup bell pepper, chopped
1/4 cup onion, chopped
2 tablespoons mustard
4 tablespoons light mayonnaise
1. Cook the potatoes in boiling water for 8 to 10 minutes until tender
but still firm. (Be careful not to overcook.)
2. Drain and cool. Mix all ingredients together and chill before
serving.
Cooking and Preparation time: 15
minutes
Makes 4 servings, 1 serving size = 1/2 cup
Nutrition Information (per serving):
Calories: 133; Fat: 7g; Sodium: 350mg; Carbohydrate: 15g; Protein: 3g;
(percent of calories from fat: 47)
*Recipe from Southern Style Diabetic Cooking by Marti
Chitwood, RD, CDE
The American Diabetes Association, 1996.
Menu Suggestion
- Barbequed chicken
- Healthy potato salad
- Cole slaw with light
mayonnaise
- Piña colada shakes;
combine light ice cream, canned pineapple juice, and coconut
extract in a blender
Eat Better Tip
- Eating on the run is
necessary sometimes, but it should not be a way of life. Take time
to enjoy your food. Sit down, relax, and eat your food
slowly.
 Summer
Fruit Combo with a Snap
12 ginger snaps
Combo #1
2 cups watermelon, cubed
2 cups green grapes
1 1/2 cups blueberries
Combo #2
1 1/2 cups blueberries
2 cups peaches, sliced
2 cups honeydew melon, cubed
1/4 cup orange juice
Combo #3
2 cups plums, sliced
2 cups nectarines, sliced
1 1/2 bananas, sliced
1/4 cup orange juice
1. Mix fruit combinations together and serve with ginger snaps as a
light dessert.
Preparation time: 15 minutes
Makes 4 servings, 1 serving size = 1 cup
fruit and 3 ginger snaps
Nutrition Information (per serving):
Calories of fruit: 102; Fat: 0g; Sodium:
10mg; Carbohydrate: 2g; Protein: 1g; (percent of calories from fat: 0)
Calories of ginger snaps: 120; Fat: 2.5g; Sodium: 210mg; Carbohydrate:
22g; Protein: 1g; (percent of calories from fat: 19)
Menu Suggestion
- Grilled hamburgers with
peppers on buns
- Sliced tomatoes
- Corn on the cob
- Summer fruit combo with
ginger snaps
Eat Better Tip
- Be adventurous. This month
try one fruit and one vegetable you have never tried.
Fruited
Orange Cups*
4 large oranges
1 cup strawberries, sliced
1 cup fresh or frozen blueberries, thawed
1 cup honeydew melon, diced
1 large bunch of grapes
2 tablespoons nonfat vanilla yogurt
1 dash cinnamon
1. Cut orange in half crosswise and carefully remove pulp.
2. Save outer part of orange. Coarsely chop pulp and place it in a
small bowl.
3. Add fruit to orange pulp and toss gently.
4. Spoon fruit mixture into orange cups.
5. Place 2 tablespoons nonfat vanilla yogurt and a dash of cinnamon on
top.
Preparation time: 20 minutes
Makes 4 servings, serving size= 1 orange
Nutrition Information (per serving):
Calories: 80; Fat: 0g; Sodium: 20 mg; Carbohydrate: 16 g; Protein: 2
g; (percent of calories from fat: 0)
*Adapted from Chef Julie Spector,
Operation Frontline, Boston, MA
Menu Suggestion
- Baked pork chops
- Green beans
- Mashed potatoes (made with low-fat milk)
- Fruited orange cups
Eat Better Tip
- To give prepared applesauce a tasty boost, sprinkle some cinnamon and add a little vanilla flavoring (about a capful to a medium size jar). Or for a slightly hot side dish, add a little prepared horseradish.
Light
and Easy Banana Pudding
1 box instant vanilla or lemon pudding
1/2 box vanilla wafers
3 bananas, sliced
chocolate syrup or sliced fruit
1. Mix pudding as directed on box. Use 1 percent milk in the pudding. Place
pudding in the refrigerator as directed on the box.
2. Arrange vanilla wafer to cover the bottom of a clear plastic or glass
flat-bottomed bowl. Use some of the pudding to cover the wafers. Layer sliced
bananas on top. Repeat layers using remaining ingredients.
3. Top with chocolate syrup or sliced fruit.
Preparation time: 20 minutes (not including
refrigeration time needed)
Makes 6 servings, serving size= 3/4 cup
Nutrition Information (per serving):
Calories: 299; Fat: 3g; Sodium: 385 mg; Carbohydrate: 54 g; Protein: 5 g;
(percent of calories from fat: 9%)
Menu Suggestion
- Colorful tuna salad
(canned tuna, pasta, chopped vegetables, and low-fat dressing)
- Sliced pepper rings and
carrot sticks
- Hard rolls
- Light and easy banana
pudding
Eat Better Tip
- Try using pudding on
fruit. Add enough milk so it pours over the fruit like thick
syrup.
Light Macaroni and Cheese
4 cups cooked macaroni
8 ounces low-fat cheddar-cheese, shredded
8 ounces low-fat colby cheese, shredded
1/2 cup egg substitute or 2 egg whites
2 cups low-fat milk
2 teaspoons soft margarine, melted
1 teaspoon paprika
1/2 teaspoon black pepper
1/4 teaspoon chili powder or crushed red pepper (optional)
1. Place half the macaroni in a medium baking dish. Sprinkle with half of the cheese.
2. Put the rest of the macaroni in baking dish, sprinkle on remaining cheese.
3. Mix egg, milk, margarine and spices together. Pour over macaroni.
4. Bake at 375 degrees for 45 minutes.
Preparation time: 20 minutes
Cooking Time: 45 minutes
Makes 4 servings, serving size=1 cup
Nutrition Information (per serving):
Calories: 260; Fat: 12g; Sodium: 400 mg; Carbohydrate: 18 g; Protein: 21g; (percent of calories from fat: 41%)
Menu Suggestion
- Light macaroni and cheese
- Green beans
- Stewed tomatoes
- Easy orange wedges with
cinnamon sugar
Eat Better Tip
- Use the low-fat dairy
foods shown in this macaroni and cheese recipe in your other
favorites, like cream sauces, casseroles and gravies.
Chocoholic Cookies
4 oz. jar baby food prunes
1 1/2 cups sugar
1/2 cup low-fat plain yogurt
1/4 cup vegetable oil
2 egg whites, lightly beaten
1 1/2 cup all-purpose flour
1 cup unsweetened cocoa powder
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon instant coffee granules
1. Preheat oven to 350 degrees.
2. In large bowl, stir together prunes, sugar, yogurt, oil and egg whites.
3. In another bowl mix together flour, cocoa, salt, baking soda and coffee granules.
4. Mix the dry ingredients with the wet ingredients.
5. Drop by tablespoonfuls onto a lightly greased baking sheet, 1 1/2 inches apart.
6. Bake for 12-14 minutes at 350 degrees until the tops spring back when lightly touched.
7. Remove cookies from pan and cool.
Preparation time: 15 minutes
Cooking time:
12-14 minutes, each batch
Makes 5 dozen small cookies,
serving size = 1 cookie
Nutrition Information (per serving): Calories: 50; Fat: 1 g; Sodium: 25 mg; Carbohydrate: 9 g; Protein: 1 g (percent of
calories from fat: 18%).
Menu Suggestion
- Pasta with tomato
sauce
- Mixed green salad
- Garlic bread
- Chocoholic cookies
Eat Better Tip
- When baking, replace some of the fat in a recipe with pureed fruit, applesauce or nonfat yogurt. When a recipe calls for oil, butter, margarine or shortening, replace half of it with one of these.
Pasta with Blackened Shrimp or Chicken*
4 tablespoons olive oil
2 green onions, chopped
1 clove garlic, chopped
4 medium tomatoes, chopped fine
1 pound peeled, uncooked small shrimp or
1 pound chicken breast, cubed
Salt-free Cajun blackening spice
4 cups cooked pasta of your choice (small shells work
well)
1/4 cup chopped fresh cilantro or parsley
1. Heat 2 tablespoons of oil in a skillet over medium
heat. Add the green onions and garlic and sauté until
goden. Add the tomato and cook just until if softens (it
should remain chunky).
2. Coat the shrimp or chicken with Cajun spice. Heat 2
tablespoons of oil in a black iron skillet until very
hot. Add the shrimp or chicken (cook shrimp just until
tender and chicken until juices run clear).
3. To serve, pour the tomato sauce over the pasta, add
meat on top of the sauce, and sprinkle cilantro or
parsley over the meat.
Cooking and
Preparation time: 15 minutes
Makes 4 servings, 1
serving = 1 cup pasta with
4 ounces of meat
Nutrition Information
(per serving): Calories: 471; Fat: 16 g; Sodium:
191 mg; Carbohydrate: 45 g; Protein: 35 g (percent of
calories from fat: 31%).
*This recipe is from Southern Style
Diabetic Cooking by Marti Chitwood, RD, CDE; The
American Diabetic Association, 1996.
Menu Suggestion
- Pasta with blackened
shrimp or chicken
- Green salad with low-fat
dressing
- Chilled watermelon
Eat Better Tip
- Snacks can be part of your eat better plan. To control the amount, serve a portion and eat only that much. Air-popped popcorn seasoned with grated cheese is a good snack choice. Dried corn kernels can also be popped in a brown paper bag in a microwave oven.
 Sweet Carrots and
Broccoli
4 carrots, sliced
1 small bunch of broccoli, cut into pieces
1/4 cup of apple juice
2 tablespoons brown sugar
1/4 teaspoon ground ginger
2 teaspoons soft margarine
1. Steam, boil or microwave vegetables until tender. Be
careful not to overcook.
2. In a pan, combine juice, sugar, ginger and margarine.
3. Cook over medium heat until sugar is dissolved and
mixture bubbles.
4. Pour sauce over vegetables. Serve hot.
Preparation time: 15 minutes
Cooking time: 15 minutes
Makes 6 servings, 1
serving = 1/2 cup
Nutrition Information (per serving): Calories: 60; Fat: 1 g; Sodium:
40 mg; Carbohydrate: 11 g; Protein: 2 g (percent of
calories from fat: 15%).
Menu Suggestion
- Pot roast
- Mashed potatoes
- Sweet carrots and broccoli
- Oatmeal cookies
Eat Better Tip
- Prepare the mashed potatoes with low-fat milk and a teaspoon or less of soft margarine per serving. Season with herbs and spices like onions, garlic, black pepper, parsley, and thyme.
Spicy Black Bean Soup
1 cup dry black beans
1 tablespoon vegetable oil
1 large onion, chopped
2 stalks celery, chopped
4 cloves garlic, minced
4 cups chicken broth
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1/2 teaspoon crushed red pepper
2 bay leaves
1. Rinse beans. Soak them in a large bowl of water
overnight. Drain.
2. In a large pot, heat oil and cook onion, celery and
garlic until tender.
3. Add drained black beans, chicken broth, black pepper,
thyme, red pepper, and bay leaf.
4. Bring to a boil, then simmer for 1-1 1/2 hours unti
lbeans are tender.
For a faster soup, use two 16 ounce cans of beans. Rinse
the beans before adding them to the chicken broth.
Preparation time: 15 minutes (not including soaking time)
Cooking time: 30 minutes if using canned beans, 2 hours if
using dried beans
Makes 8 servings, 1
serving = 1 cup
Nutrition Information (per serving): Calories: 100; Fat: 3 g; Sodium:
450 mg; Carbohydrate: 13 g; Protein: 6 g (percent of
calories from fat: 26).
Menu Suggestion
- Black bean soup
- Lean ham or roast beef
sandwich
- Warm applesauce and
cinnamon
Eat Better Tip
- Eat beans more often in place of meat. Season with fresh onions, garlic and herbs, instead of meat fat. Cook dried beans in batches and then freeze. Keep them on hand for use in recipes like this soup.
 Nellie's Kale Soup
with Turkey Kielbasa
1 tablespoon vegetable oil
1 large onion, chopped
2 garlic cloves, chopped
1 medium green pepper, chopped
1 eight-ounce can tomato sauce
1 six-ounce can tomato paste
1 fourteen-ounce can chicken broth (lower sodium)
4 cups water
1 pound fresh kale, chopped
2 medium carrots, chopped
2 medium potatoes, cubed
Non-stick spray
1 pound turkey kielbasa* (optional)
1. Heat a 6-quart stock pot. Add oil. Saute onions,
peppers and garlic.
2. Add tomato sauce, paste, chicken broth, water, kale,
carrots, and potatoes. Cook on medium-high heat for 45
minutes.
3. Heat skillet. Spray skillet with non-stick spray.
Saute kielbasa for about 2 minutes on each side.
4. Slice kielbasa, add to soup, and cook for 15 minutes.
* Turkey Kielbasa is high in sodium. To reduce sodium you
may want to replace the kielbasa with one or more cooked
dried beans, such as kidney beans and chick peas, and add
some broken spaghetti noodles 5 minutes before you serve
the soup. Add some grated cheese just before serving for
a little extra flavor, if you wish.
Preparation time: 20 minutes
Cooking time: 1 hour
Makes 6 servings, 1
serving = 1 1/2 cups
Nutrition Information (per serving): Calories: 258; Fat: 10 g; Sodium:
1,247 mg; Carbohydrate: 26 g; Protein: 18 g (percent of
calories from fat: 35).
Menu Suggestion
- Nellie's kale soup with
turkey kielbasa
- French bread or whole
grain bread
- Baked apples
Eat Better Tip
- In place of kielbasa, use a cup of one or more cooked dried beans, such as kidney beans and chick peas, and add some broken spaghetti noodles 5 minutes before you serve the soup. Add some grated cheese just before serving for a little extra flavor, if you wish.
 Sweet
Potato Pie
Crust:
1 1/2 cups fine graham cracker crumbs
1 teaspoon cinnamon
2 large egg whites
Filling:
2 cups baked sweet potato
(about 2 medium sweet potatoes)
1/4 cup orange juice
2 tablespoons margarine, softened
1/2 cup sugar
2 eggs
1/4 teaspoon cloves
1/2 teaspoon allspice
1/8 teaspoon dried ginger
1/4 teaspoon nutmeg
1 teaspoon cinnamon
1/2 cup low-fat milk
1. Combine cracker crumbs and cinnamon, add egg whites
and mix together until dough forms a smooth ball.
2. Lightly grease pie pan. Press in cracker crumb dough
to cover the bottom and the sides of pie pan.
3. Preheat oven to 400 degrees.
4. Mash baked sweet potatoes with orange juice and
margarine.
5. Beat in sugar. Beat in eggs. Beat in spices. Mix in
milk.
6. Pour filling into pie crust.
7. Bake at 400 degrees for 40-50 minutes until filling is
firm. Cool and serve at room temperature.
Preparation time: 30 minutes
Cooking time: 40 to 50 minutes
Makes 8 servings, 1
serving = 1/8 pie
Nutrition Information (per serving): Calories: 190; Fat: 4 g; Sodium:
115 mg; Carbohydrate: 36 g; Protein: 3 g (percent of
calories from fat: 19%).
Menu Suggestion
- Roast turkey with
cranberry sauce
- Potato salad (make with
low-fat mayonnaise)
- Greens (see April
for recipe)
- Mashed turnips
- Sweet potato pie
Eat Better Tip
- The secret to healthful holiday cooking is to use half the fat and twice the spice. This works well in favorites such as this sweet potato pie.
Spinach and Tomato Lasagna
 1 16-ounce package lasagna noodles,
cooked
1 package frozen spinach, defrosted
1 28-ounce can crushed tomatoes
1 large onion
2 cups low-fat ricotta cheese
1 pound low-fat mozzarella cheese, grated
1 egg
2 tablespoons vegetable or olive oil
salt and pepper
1. Preheat the oven to 375 degrees.
2. Dice the onion. Heat the oil and the onion in a sauté
pan. Cook until soft.
3. Take half the onion out of the pan, and add the
spinach to the pan. Cook until the spinach and onion are
thoroughly mixed. Add salt and pepper to taste.
4. Remove the spinach from the pan and set aside. Add the
tomatoes and the rest of the cooked onions to the pan.
Cook the tomatoes and onions together just until the
tomatoes are slightly cooked. Season with salt and
pepper.
5. Combine the egg with the ricotta cheese. Add salt and
pepper.
6. Place a layer of the cooked lasagna noodles on the
bottom of a lightly-oiled baking dish. Spread a layer of
ricotta cheese, a layer of spinach, a layer of tomato,
and a layer of mozzarella cheese on top of the noodles.
Repeat layers. Top lasagna with a final layer of lasagna
noodles and cover with grated mozzarella cheese.
7. Bake for about 30 minutes until cheese is golden
brown.
Preparation time: 30 minutes
Cooking time: 30 minutes
Makes 8 servings, 1
serving = 1/8 of recipe
Nutrition Information (per serving): Calories: 480; Fat: 25 g; Sodium:
647 mg; Carbohydrate: 48 g; Protein: 26 g (percent of
calories from fat: 47%).
This recipe is
from Chef Carla Deykin, Operation Frontline, Boston, MA.
Menu Suggestion
- Tomato and spinach lasagna
- Tossed salad with low-fat
dressing
- Bread sticks
- Oatmeal cookies
Eat Better Tip
- To add a little meat to the lasagna, slowly brown a pound of hamburger, drain it in a colander and then on paper towels. Add it to the cooked tomatoes. You can also use this method to add ground meat to other recipes to keep them low in fat and high in flavor.
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