Diabetes Ebook: Diabetic Meals In 30 Minutes Or Less!

Views:
 
Category: Others/ Misc
     
 

Presentation Description

Preparing great-tasting meals that fit into a healthy meal plan is difficult enough. Preparing them in 30 minutes or less is even more of a challenge. Diabetes cookbook author Robyn Webb introduces an all-new collection of more than 200 new quick-and-easy recipes. Readers can choose from a healthy variety of appetizers, desserts, soups, salads, or entrees.

Comments

Presentation Transcript

slide 1:

In 30 Minutes-Or Less Diabetic···-· Meals Robyn Webb

slide 2:

A. Diabetic Meals In 30 Minutes-Or Less znd Edition Robyn Webb American Diabetes Association.

slide 3:

Director Book Publishing John Fedor Associate Director Consumer Books Robert Anthony Managing Editor Book Publishing Abe Ogden Editor Greg Guthrie Production Manager Melissa Sprott Composition American Diabetes Association Cover Design Koncept Inc. Printer Worzalla Publishing Co. ©2006 by the American Diabetes Association Inc. All Rights Reserved. No part of this publication may be repro- duced or transmitted in any form or by any means electron- ic or mechanical including duplication recording or any information storage and retrieval system without the prior written permission of the American Diabetes Association. Printed in the United States of America 1 3 5 7 9 10 8 6 4 2 The suggestions and information contained in this publica- tion are generally consistent with the Clinical Practice Re- commendations and other policies of the American Diabetes Association but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or ex- ercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment experience and training and should not rely solely on the information contained in this

slide 4:

4/446 publication before prescribing any diet exercise or medica- tion. The American Diabetes Association—its officers dir- ectors employees volunteers and members—assumes no responsibility or liability for personal or other injury loss or damage that may result from the suggestions or informa- tion in this publication. The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 permanence of paper. ADA titles may be purchased for business or promotional use or for special sales. To purchase this book in large quantities or for custom editions of this book with your logo contact Lee Romano Sequeira Special Sales Promo- tions at the address below or at LRomanodiabetes.org or 703-299-2046. American Diabetes Association 1701 North Beauregard Street Alexandria Virginia 22311 Library of Congress Cataloging-in-Publication Data Webb Robyn. Diabetic meals in 30 minutes—or less / Robyn Webb. — 2nd ed. p. cm. Includes bibliographical references. ISBN-13: 978-1-58040-265-1 alk. paper 1. Diabetes—Diet therapy—Recipes. I. Title. II. Title: Dia- betic meals in thirty minutes— or less. RC662.W355 2006 641.56314—dc22

slide 5:

2006017113 eISBN: 978-1-58040-405-1 5/446

slide 6:

This book is lovingly dedicated to my mother Ruth whose own challenges inspire me and others around her every day.

slide 7:

CONTENTS Want to Cure Diabetes Click Here Title Page Copyright Page Foreword Preface to the Second Edition Acknowledgments Introduction How This Book Will Save You Time Organization 101 Meal Preparation Basic Storage Techniques Are You A Pack Rat Quality Cleanup What’s in the Cupboard: Quick Fixes Appealing Appetizers Soup’s On Super Salads

slide 8:

Vegetarian Fare The Daily Catch Perfect Poultry

slide 9:

Lean Beef and Pork Very Quick Vegetables Sweet Endings Complete Menus for Every Day and Entertaining Romantic Dining Lazy Sunday Brunch Country French Dinner Warm Summer Evening Dinner Italiano 8/446

slide 10:

A To Cure Diabetes Click Here FOREWORD ll too often I’ve overheard people who are just diagnosed with diabetes saying that they can’t eat what they like anymore. Sud- denly it seems that just discovering you have this disease means that words like “flavor” “savor” and “taste” can no longer apply to life. Nothing could be further from the truth. In fact in some ways people who are living with diabetes can discover new and exciting recipes while trying to meet their dietary requirements. This is not to say that a healthy diabetes diet lets you eat whatever you want whenev- er you want. Part of the reason for the in- creasing rates of obesity and diabetes in the United States comes from our high-fat high-

slide 11:

calorie diets. No doubt you’ve heard about this epidemic on the news in the papers or just from discussions happening around you.

slide 12:

10/446 So you’ll still be eating differently from how you did before you were diagnosed with dia- betes. However by simply adopting a healthy eating meal plan and adding some exercise to your daily routine you’ll still be able to enjoy diverse satisfying meals much like the ones you loved so much before your diagnosis. For 10 years now Robyn Webb’s Diabetic Meals in 30 Minutes—Or Less has helped people with diabetes walk down the new and exciting path of healthy eating. She’s even shown us how to incorporate diabetes- friendly recipes into our busy 21st-century diets. It is possible to have a tasty meal ready to eat in 30 minutes and all it requires is a little forethought and organization. With this kind of helpful guidance I think you’ll find the transition to healthier eating easier more manageable and less intimidating. So let Robyn Webb show you how to pre- pare quick tasty and healthy recipes with

slide 13:

11/446 this the revised second edition of her best- selling cookbook for the American Diabetes Association. Robert A. Rizza MD President Medicine and Science American Diabetes Association

slide 14:

T PREFACE TO THE SECOND EDITION en years ago when Diabetic Meals in 30 Minutes—or Less was first published the world was a busy place. Today “busy” is a mild way to describe our frantic hurried daily lives. The need for quick convenient healthy food has never been more critical. With the sad statistics of the ever increasing number of people diagnosed with diabetes healthy eating is not just a wise lifestyle choice it may also save your life. These days it’s simply too risky to base your health on food prepared outside your own kitchen. With the ideas in this book you’ll be surprised to see how easy it is to prepare healthy food quickly and with little effort. Plus you’ll get to have great-tasting meals at home meaning more money in your

slide 15:

13/446 pocket. The ideas at the beginning of the book will help you to get organized which is the chief component in the “war” on time. You can’t be efficient if you aren’t organized but by learning just a few time-saving tricks you will keep your kitchen workspace streamlined and efficient. This book still contains all of the favorite and familiar foods that you and your family enjoy. You’ll find that with just a little vari- ation you’ll never be bored with healthy eat- ing. And even though people with diabetes have to adhere to pretty specific dietary guidelines the first priority here is flavor. Fresh herbs rich spices and aromatic veget- ables will replace the excess fat sugars and sodium that were making your diet un- healthy. There is no reason to suffer from bland meals when you can enjoy ones that are tasty and good for you too. Food is one of life’s greatest pleasures. Even though having diabetes means that eating

slide 16:

14/446 must be more carefully experienced that doesn’t mean that we can’t continue to gain pleasure from it. All of us should be able to embrace—rather than avoid—our meals and the idea of eating. By using these time-tested recipes I hope you will all continue to enjoy sound health in the most flavorful way possible

slide 17:

A ACKNOWLEDGMENTS s Diabetic Meals in 30 Minutes—or Less continues to enjoy popularity after these past 10 years I must continue to thank the many people with diabetes who have suppor- ted my work. Your e-mails and letters have inspired me to continue doing good work. You remind me that it is possible to help people through healthy eating. I must also thank the American Diabetes Association and all of the editors in the Publications Division for their outstanding guidance and support. Finally I owe thanks to my husband Allan who still eats anything I put in front of him

slide 18:

INTRODUCTION HOW THIS BOOK WILL SAVE YOU TIME Imagine your day as a clock. Do you spend too much of your valuable time on food pre- paration Or are you unable to squeeze out any time to prepare nutritious meals without relying on unhealthy and boring prepack- aged food This book will show you how to create wonderful meals without losing pre- cious time for the other things you need to do. This introduction describes some tips that will help you make the best use of this book. • Preparation times are given for each recipe. This is the time it takes to prepare the in- gredients for the recipe but marinating time and cooking time are not included.

slide 19:

17/446 Most of these recipes have very short cook- ing times however. Marinating is a great technique to use because it adds so much flavor to meats and you can marinate a meal overnight thus shortening the actual preparation and cooking time. The goal of this book is to save time but also to help you prepare interesting food with great flavor. • To help you improve efficiency in the kit- chen this book outlines dozens of organiza- tion tips. You may find with practice that your own preparation times may be shorter than those listed here • Every effort has been made to assure a quality product. Therefore the recipes often call for fresh ingredients especially fruits vegetables and herbs and only include pre- packaged food products when their use is necessary and does not affect the recipe’s flavor. By practicing the time-saving skills presented here you will find that using

slide 20:

18/446 fresh ingredients does not add substantially to the recipe preparation times. • Reduced-calorie margarine and artificial sweeteners are used very rarely. When reduced-calorie margarine is used it is to assure the texture of the product. Try to use monounsaturated fats such as canola or olive oil instead of reduced-calorie margar- ine which can be high in an unhealthy sub- stance called trans fats. • To keep the fats out or at least down but keep great flavor in most of the vegetables are sautéed in small amounts of olive oil. Use a nonstick skillet so the food doesn’t burn. If necessary add a little broth or wine to keep the food from burning not included in nutrient analyses. Using a nonstick skil- let helps save time in cleanup too. • Remember food was meant to be enjoyed and savored You’ll find that these recipes will soon become a valuable part of your

slide 21:

19/446 healthy and satisfying meal plan. Bon appetit ORGANIZATION 101 Cooking quickly does not mean night after night of the same boring foods. Getting or- ganized from the planning stage through the actual food preparation and cleanup will save you hours of wasted time Here’s how. Meal Planning Cooking several days’ worth of meals in- volves planning ahead. Decide before you go to the grocery store what you want to cook and you’ll avoid those pesky repeat trips for a few forgotten items. A well-thought-out plan saves you time and money. • Start by looking through this book and de- cide what recipes you would like to prepare for the next week. Plan to make enough food to have leftovers for lunches. You can prepare some of the meat and fish recipes

slide 22:

20/446 for dinner then combine the leftovers with salad fixings for a quick lunch. Or prepare five or six dinners and plan to have leftovers one or two nights a week. This saves you from having to prepare seven different din- ners each week. • Prepare your plan on paper or if you are computer savvy prepare a weekly menu on your computer so you can save and retrieve it whenever you need it. Try to avoid relying on your memory to create a menu plan. You’ll be more organized and efficient if you have your plan in writing. • Prepare your shopping list from your plan. Organize the list like the layout of your gro- cery store usually starting with the produce department. Work your way around the perimeter of the store first and then go down the aisles. Most of the food you should be shopping for will be located on the perimeter of the store anyway because this is where the fresh food is stocked.

slide 23:

21/446 • About once a month shop for staples. You will save lots of time during your weekly trips if your home is already stocked with the bulk of your dry goods. You may want to think a little like a restaurant manager does and always buy a standard quantity of the staples you quickly go through so you are never caught short. For example your standard quantity for onions may be one prepackaged bag because you will probably use onions in many recipes and they keep well in your pantry. Look to see what staples you go through quickly and establish a per- sonal standard quantity for them. • Try to shop on the same day each week if you can. That way efficient weekly shop- ping will become part of your normal routine rather than several frantic last- minute affairs. • Although it is tempting to shop for bar- gains think twice about driving to more than three or four stores to find them. The

slide 24:

22/446 costs of time spent and gas used may not be worth the savings in the bargain you find. Always try to look for the best-quality food you can find. • As you plan your menus check to see what you already have in the refrigerator freezer and pantry. Many people are surprised to find what they already have on hand. See What’s in the Cupboard: Quick Fixes for meal ideas that you can prepare from kitchen staples. • When planning a meal try not to rely on recipes that call for too many pieces of kit- chen equipment that you’ll have to clean later. Instead use as few items as possible. For example if you are preparing casserole- type meals in which everything is mixed to- gether mix your ingredients right in the casserole dish that you plan to use to bake the meal. That way cleanup will be much quicker.

slide 25:

23/446 • A few times a week plan on making recipes for one-pot meals. You’ll get all of your ve- getables protein and starch in one pot making for easy meal planning short shop- ping time and quick cleanup. • When planning an entire meal select re- cipes that don’t all require the oven or stove. You may run out of room or waste time waiting for one part of the meal to finish baking before the other part can go in the oven. If you can cook some of the meal in advance so you’re not in a last-minute pan- ic trying to get all of the food served at the right temperature and at the right time. • Trying new recipes and using new ingredi- ents is fun and adventurous. But you’ll save time relying on and stocking familiar in- gredients that you know you’ll use time and time again. Going out of your way to pur- chase an exotic ingredient and not being able to use that ingredient again may not be worth the trouble.

slide 26:

To Cure Diabetes Naturally Click Here Kitchen Organization 24/446 Inefficiency in the kitchen stops many people from preparing delicious fresh meals. A kit- chen that is easy to work in will make cook- ing more pleasurable and will save you time too. Here are some ways to get your kitchen organized. • Take a little time to review all of your kit- chen equipment. Just like cleaning out your clothes closet if an item hasn’t been used in years or is damaged toss it. You won’t miss it if you never use it. Make a written list of all of the kitchen equipment you are saving. • Look carefully at your usual cooking style and how often you need to prepare meals. For example if you’re cooking for one it might be easier for you to just chop a few vegetables by

slide 27:

hand rather than lugging out that big food processor for a few ingredients.

slide 28:

25/446 • Get rid of equipment that is used to make unhealthy food such as fondue pots and deep-fat fryers. Even if these items are pre- cious wedding gifts at best they will only collect dust in your cupboard and at worst you’ll be making high-fat mistakes with them. Your body will thank you • Put items that you use frequently in the same place. Nothing slows down your cook- ing time more than hunting for an item and finding it in some obscure place. Store seldom-used items in your basement or closet away from items that you use every day. • If you have kitchen counter space place frequently used condiments grains and pastas in pretty containers right on or near the counter where you prepare your food. It’s quicker to reach for them there than to dig through cabinets. If you do not have spare counter space but extra kitchen space consider purchasing a small rolling

slide 29:

26/446 cart for these frequently used items. You will also be able to quickly tell when you need to replenish your stock • Your knives should never be placed in a drawer—this ruins their sharpness. Store them in a wooden block or hang a magnetic strip made for hanging knives most kitchen shops sell them on the backsplash of your kitchen wall. Place the knives upright onto the strip for easy access. What to Buy These items will make your culinary life more pleasant • Buy the best knives you can afford. A well- made carbon steel knife is invaluable no matter how frequently you cook. Food is much easier to prepare with a high-quality set of knives. You’ll need at least an 8- or 10-inch chef’s knife for most of your chop- ping a paring knife for smaller foods and a good bread knife.

slide 30:

27/446 • Purchase at least one nonstick skillet. They save you time in cleanup and are more healthful to cook with. • A pasta pot with a steamer/colander insert is a wonderful way to drain pasta without the chore of lifting the pasta to drain in the sink. The steamer insert can also be used to cook vegetables and fish. • A wok is the most versatile piece of kitchen equipment you can invest in. Besides quick stir-frying a wok is useful for steaming foods place a rack inside and if it is deep enough can even be used for making soup. A nonstick wok will save you cleanup time. • A food processor is useful for big jobs of sli- cing and shredding. However make sure you have the room to store one. Be prepared to clean it every time you use it. Consider starting with a smaller version to see how often you really use it. Avoid using a food processor for chopping vegetables with a

slide 31:

28/446 high water content such as onions. One second too long and you’ll have onion soup MEAL PREPARATION The time you’ll save in the kitchen is time you can devote to other healthy pursuits such as exercising or being with family and friends. Even if you enjoy the time you spend cooking these tips will add to your culinary efficiency and overall pleasure. Easy Ways to Prepare Vegetables Healthy food is often flavored with onion and garlic. These two ingredients can replace much of the flavor that is lost when excess fat and sodium are removed. Here are some easy ways to work with onion garlic and the other vegetables that you’ll frequently use. • To chop onions with ease first slice the onion into two pieces lengthwise keeping the root end on. Then peel the skin on each

slide 32:

29/446 half again keeping the root end on. Make three vertical slices without cutting through the end. Then make several horizontal slices without cutting through the end. Then turn the onion and proceed to slice downward. You will have uniformly diced onions and a minimum of onion tears To prepare flavorful garlic chop it by hand rather than using a garlic press. Lay the garlic clove on a working surface and place the flat side of a large knife blade against it. Carefully smack the blade with your fist. This flattens the garlic and makes the skin easy to remove. Make a few cuts with the knife vertically and then chop. After you have chopped onions and garlic you can freeze them for future use. Just spread the chopped vegetables onto a small nonstick cookie sheet. Spreading them out prevents them from clumping together in a ball when frozen. Cover with plastic wrap and place the sheet in the freezer for 2

slide 33:

30/446 hours. When frozen scrape the onions and garlic into plastic freezer bags. Put about 1/2 to 1 cup at a time in a bag. When recipes call for cooking onions or garlic just remove your prechopped frozen vegetable from the freezer and begin to cook. Add 2–3 minutes to cooking time. This technique is a real time saver For fresh salads and cold foods however it is best to use fresh onions and garlic. • Slicing mushrooms is easy with an egg slicer. Just stem the mushrooms and place them in the slicer for even slices. • Snip herbs right into the pot with a pair of scissors. Use the stems of the herbs except for tough stems such as those on rosemary and sage. • Prepare vegetables one day ahead of time and place them in plastic bags to save time. Try to do this only one day in advance. If you wait longer than that the vegetables

slide 34:

31/446 will begin to lose their vitamin content and freshness. • If you are preparing several recipes togeth- er read through all of them first. If the re- cipes have similar ingredients that need to be chopped or sliced do all of your chop- ping or slicing at the same time. • When you bring salad greens home wash them first in a salad spinner to remove any dirt then wrap the greens with damp paper towels and place them in a plastic bag. They will stay fresh for an extra day. Time-Saving Tips • Always always read the recipe through at least once before beginning to use it You might find an ingredient that needs to mar- inate overnight. Choose another recipe for tonight’s dinner and enjoy the marinated meat tomorrow. • Most marinades and salad dressings can be made in advance. Most of the marinades

slide 35:

32/446 and dressings in this book will keep in a refrigerated screw-top jar for 1–3 days be- fore you prepare the rest of the recipe. • Prepare rice especially long-cooking brown rice in advance for tips see Tips for Success. • Learn to dovetail when you cook. It’s an ef- ficient way to make use of your time While a sauce is simmering or a food is marinat- ing get busy preparing the next step in the recipe or go on to the next dish. You will find out more about how to dovetail in the Complete Menus section. • Just like you set aside time to go grocery shopping each week set aside a window of time to regularly cook each day. We are an appointment-oriented society so make a “date” with yourself to prepare healthy meals. Make cooking fun by putting on great music to listen to or by sharing the cooking tasks with family members or friends. Have children help too. Three-

slide 36:

33/446 year-olds can place cut vegetables in a bag and mix ingredients together. If it’s too dis- tracting or unsafe having small children around in the kitchen plan on cooking when children are otherwise occupied. • Consider freezing leftovers for later use. Soups stews and other casserole dishes freeze well. Line casserole dishes with foil place the casserole inside and freeze. Once the food is frozen lift it out of the dish by its foil edges wrap with more foil and return to the freezer. Then wash your dish and store it. • Make sure your work surface is free of clut- ter such as papers used dishes and toys. Keep the kitchen ready for food preparation. • Make sure the lighting in your kitchen is good. Poor lighting will slow down your cooking time. Think about adding some un- dercabinet lighting if you do a lot of work on kitchen counters.

slide 37:

34/446 BASIC STORAGE TECHNIQUES Proper storage is as important as food pre- paration. What a waste of time if the food you prepare is improperly stored and goes bad First make sure your refrigerator and freezer are at the proper temperatures: 40°F or less for the refrigerator and 0°F or less for the freezer. • Leftover chicken broth can be frozen for fu- ture use in ice cube trays. When recipes call for broth just pop out a cube about 1 Tbsp each. • Herbs can also be frozen like broth. Just snip the leftover herb into the trays cover each cube with water and freeze. When re- cipes call for an herb in a hot dish pop out a cube and add it to the dish. • Eggs should be left in their original cartons and stored in the back of your refrigerator for best freshness.

slide 38:

35/446 • Use chicken within 48 hours and fish with- in 24 hours for best freshness. • Consider storing flours in the refrigerator or freezer. Whole-grain flours will keep bet- ter in the refrigerator or freezer this pre- vents them from becoming rancid. ARE YOU A PACK RAT How many of these apply to you My dried herbs and spices are more than 1 year old. My baking powder and baking soda are more than 1 year old. My dried pastas and grains are more than 1 year old. My frozen chicken is more than 8 months old. My frozen fish is more than 6 months old. My flour is more than 8 months old. If you answered “yes” to these questions get out the tissues wipe your tears grab a trash bag and start tossing To be most efficient in

slide 39:

36/446 the kitchen—and produce the best-tasting food—don’t keep staples past their prime. • When purchasing dried herbs and spices buy the smallest quantity available. When storing bottles place them where you can see them. That way you can avoid wasting time hunting around in a crowded cup- board. At kitchen shops buy raised plat- forms for spices to make them more visible. Some spice racks fit in a kitchen drawer so you can arrange your spices in rows and find them easily. Lazy susans are sometimes difficult to use because spices can fall off and bottles can hide behind each other. • Keep your baking powder and baking soda for no more than 1 year. Longer than that and their leavening power begins to fade. • Pastas and grains should also be used with- in 1 year. If your pasta has little white specks on it it’s too old. To keep them fresh store pastas and grains in tightly sealed glass containers.

slide 40:

37/446 • Use frozen chicken within 8 months and fish within 6 months— sooner than that if you can. Frozen meat and fish will never taste quite as good as when they were fresh. • Flours like other grains should be stored in glass containers. Whole-grain flours such as whole-wheat flour should always be kept in the refrigerator. If left at room temperature whole-grain flours will be- come rancid due to their bran and germ content. You can even store flour in the freezer without affecting its flavor. QUALITY CLEANUP All of your efforts to seek out time-saving re- cipes will be for nothing if it takes you hours to wash 50 different pots and pans. Let’s clean up efficiently • Consider using the same dish for mixing and baking. • Clean as you go

slide 41:

38/446 • If you are preparing pasta and vegetables place the pasta in the pot first. Add the ve- getables 3–4 minutes before cooking time is up. You’ll end up with crisp vegetables and only one pot to wash. • When grilling coat the rack with oil or non- stick cooking spray. It will be much easier to clean. When cooking puddings or other sticky foods also coat the saucepan with nonstick cooking spray to prevent sticking and messy cleanup. • Keep a small toothbrush next to the sink for hard-to-clean nooks and crannies on graters and strainers. WHAT’S IN THE CUPBOARD: QUICK FIXES Many cookbooks will give you a list of items to stock in the pantry but how do you make a meal from them The next time you think there’s nothing to eat at home look again Select one of the following 25 ideas and use

slide 42:

39/446 the staples you already have—a meal is just moments away. Canned Beans Beans are not only nutritious they also add interest to any dish and are easy to prepare. Using canned beans is perfectly accept- able— just rinse them for several minutes un- der cold running water to get rid of the ex- cess salt. Be sure the beans have no added sugar. You can also freeze cooked beans in a

slide 43:

40/446 plastic container or freezer bag. Just add cooked frozen beans to a stew or soup and cook it a little longer. Salsa Salad. Take one 15-oz can drained and rinsed black beans 2 Tbsp salsa 1 cup frozen and thawed corn kernels 1 cup fresh or frozen and thawed carrot slices 2 Tbsp lime juice and 1 garlic clove minced. Com- bine together and serve. Makes 6 servings. Salsa Salad: 1 Starch Exchange 1 Vegetable Exchange Calories 94 Calories from Fat 3 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 102 mg Total Carbohydrate 19 g Dietary Fiber 5 g Sugars 3 g Protein 5 g Bean Spread. Puree one 15-oz can drained and rinsed kidney or pinto beans with 1 cup low-fat ricotta cheese 1 tsp ground cumin 2 tsp chili powder and 3 Tbsp canned salsa. Puree until smooth. Use as a dip or as a

slide 44:

41/446 sandwich filling. Makes 16 servings 2 Tbsp each. Bean Spread: 1/2 Starch Exchange Calories 38 Calories from Fat 5 Total Fat 1 g Sat- urated Fat 0 g Cholesterol 6 mg Sodium 62 mg Total Carbohydrate 5 g Dietary Fiber 1 g Sugars 1 g Protein 4 g Zippy Pasta. Take any 15-oz can of beans drained and rinsed and combine it with 6 cups cooked pasta. Add 1/2 cup rehydrated dried mushrooms. Add 1/2 cup low-calorie Italian salad dressing and chill. Makes 6 servings. Zippy Pasta: 3 Starch Exchange Calories 253 Calories from Fat 27 Total Fat 3 g Saturated Fat 0 g Cholesterol 1 mg Sodi- um 160 mg Total Carbohydrate 46 g Diet- ary Fiber 6 g Sugars 4 g Protein 10 g Navy Bean Soup. Take one 15-oz can drained and rinsed navy beans and combine

slide 45:

42/446 with one 28-oz can crushed tomatoes one 10-oz can low-fat reduced-sodium chicken broth 1 cup fresh sliced or frozen and thawed zucchini 1 cup fresh sliced or frozen and thawed carrots 1 tsp each basil and oregano and 1 cup cooked pasta shells. Heat in a stockpot for 2–3 minutes. Makes 6 servings. Navy Bean Soup: 1/2 Starch Exchange 2 Vegetable Exchange Calories 169 Calories from Fat 10 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 484 mg Total Carbohydrate 33 g Dietary Fiber 7 g Sugars 9 g Protein 8 g Quick Refried Beans. In a skillet over medium-high heat heat 1 Tbsp olive oil. Add 1 medium chopped onion. Sauté for 5 minutes. Add 2 Tbsp chili powder. Cook for 1 minute. Add one 15-oz can drained and rinsed kidney beans. Mash the beans with a potato masher. Raise the heat to high and

slide 46:

43/446 cook for 1–2 minutes until beans are a little dry. Makes 6 servings 1/4 cup each. Quick Refried Beans: 1 Starch Exchange 1/2 Fat Exchange Calories 98 Calories from Fat 26 Total Fat 3 g Saturated Fat 0 g Cholesterol 0 mg Sodium 105 mg Total Carbohydrate 14 g Dietary Fiber 4 g Sugars 3 g Protein 5 g Canned Broth Although it is nice to prepare fresh broth you won’t always have the time. When buy- ing canned broth look for a low-fat reduced-sodium variety. Check bouillon cubes for high fat and high sodium content before using them. Turkey Ball Soup. Heat 3 cups low-fat reduced-sodium chicken broth. Take 1 lb ground turkey breast meat your butcher can grind this for you and combine it with 1 egg 3 Tbsp dry bread crumbs 1 Tbsp

slide 47:

44/446 Worcestershire sauce and fresh ground pep- per and salt to taste. Roll into 1-inch meat- balls. Drop into boiling broth and cook until turkey is cooked through about 10 minutes. Add 1 cup leftover cooked rice or pasta. Cook 1 more minute. Makes 6 servings. Turkey Ball Soup: 1/2 Starch Exchange 3 Very Lean Meat Exchange Calories 148 Calories from Fat 25 Total Fat 3 g Satur- ated Fat 1 g Cholesterol 86 mg Sodium 172 mg Total Carbohydrate 9 g Dietary Fiber 0 g Sugars 1 g Protein 22 g Clear Asian Soup. Boil 3 cups low-fat reduced-sodium chicken broth. Add 2 car- rots sliced 1 celery stalk sliced 1 tsp ginger 1 Tbsp chopped scallions 2 Tbsp lite soy sauce 1 Tbsp sherry and 3 cups cooked pasta. Cook for 10 minutes and enjoy a deli- cious quick soup. Makes 6 servings.

slide 48:

45/446 Clear Asian Soup: 1 1/2 Starch Exchange Calories 112 Calories from Fat 14 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 280 mg Total Carbohydrate 21 g Dietary Fiber 2 g Sugars 3 g Protein 5 g Rice and Pea Soup. Boil 4 cups low-fat reduced-sodium chicken broth. Add 3 cups cooked leftover brown rice half of a 10-oz package of frozen peas and 1 sprig of rose- mary. Cook for 5 minutes. Sprinkle with 1 Tbsp grated Parmesan cheese for a comfort- ing soup without fuss. Makes 6 servings. Rice and Pea Soup: 2 Starch Exchange Cal- ories 144 Calories from Fat 24 Total Fat 3 g Saturated Fat 1 g Cholesterol 1 mg Sodi- um 109 mg Total Carbohydrate 27 g Diet- ary Fiber 3 g Sugars 2 g Protein 6 g Tasty Pasta Soup. Take 3 cups leftover cooked pasta and add it to 4 cups low-fat reduced-sodium chicken broth. Bring to a

slide 49:

46/446 boil. Add 1 cup leftover cooked diced chick- en and 1/2 cup canned diced tomatoes. Cook for 5 minutes. Makes 6 servings. Tasty Pasta Soup: 1 1/2 Starch Exchange 1 Very Lean Meat Exchange Calories 162 Calories from Fat 34 Total Fat 4 g Satur- ated Fat 1 g Cholesterol 21 mg Sodium 92 mg Total Carbohydrate 22 g Dietary Fiber 1 g Sugars 2 g Protein 12 g Fast Onion Soup. Heat 1 Tbsp olive oil in a skillet over mediumhigh heat. Add 3 cups sliced onions. Sauté for 10 minutes until onions are soft. Add the onions to 6 cups boiling low-fat reducedsodium chicken broth. Add 2 Tbsp dry white wine. Grind in pepper. Serve over toasted bread slices in in- dividual bowls. Makes 6 servings. Fast Onion Soup: 1 Starch Exchange 1 Ve- getable Exchange 1 Fat Exchange Calories 149 Calories from Fat 50 Total Fat 6 g

slide 50:

47/446 47/446 Saturated Fat 1 g Cholesterol 1 mg Sodium 244 mg Total Carbohydrate 2 g Dietary Fiber 2 g Sugars 7 g Protein 6 g Pasta Everyone loves pasta. There are so many varieties to choose that you’ll never become bored. In addition to the wonderful recipes in this book here are some fast ideas to com- bine pasta with other items from your cup- board and refrigerator. Pasta can be pre- pared and kept in an airtight container for 1 week. Pasta Pie. To 6 cups cooked spaghetti add 1 beaten egg white 1 Tbsp olive oil 1 Tbsp grated Parmesan cheese and 2 tsp dried oregano. Combine well. Place in a 9-inch glass pie plate. Bake for 15 minutes until pasta is slightly browned. Fill the center with 2 cups cooked vegetables. Makes 6 servings.

slide 51:

48/446 48/446 Pasta Pie: 3 Starch Exchange Calories 239 Calories from Fat 33 Total Fat 4 g Satur- ated Fat 1 g Cholesterol 1 mg Sodium 40 mg Total Carbohydrate 42 g Dietary Fiber 4 g Sugars 3 g Protein 9 g Artichoke Pasta Salad. Combine 6 cups cooked cooled small shell pasta with one 14-oz can water-packed artichoke hearts 1/2 package frozen and thawed peas 10 rehydrated sun-dried tomatoes and 1/2 cup low-fat salad dressing. Toss well and serve on lettuce. Makes 6 servings. Artichoke Pasta Salad: 3 Starch Exchange 1 Vegetable Exchange Calories 265 Calories from Fat 20 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 415 mg Total Carbohydrate 50 g Dietary Fiber 4 g Sugars 7 g Protein 9 g Sesame Noodles. During the last 3 minutes of cooking 6 cups of fettuccine

slide 52:

49/446 noodles add one 10-oz package of frozen mixed vegetables vegetable mixes with corn peas or additional pasta are not included in the nutrient analysis. Drain pasta and veget- ables. Add 2 tsp sesame oil 2 Tbsp toasted sesame seeds and 1/4 cup sliced scallions. Makes 6 servings. Sesame Noodles: 3 Starch Exchange 1/2 Fat Exchange Calories 261 Calories from Fat 49 Total Fat 5 g Saturated Fat 1 g Cholesterol 53 mg Sodium 25 mg Total Carbohydrate 44 g Dietary Fiber 3 g Sugars 4 g Protein 9 g Fast Mediterranean Meal. Add one 15-oz can drained chickpeas also called gar- banzo beans to 6 cups cooked small elbow macaroni. Drizzle in 2 Tbsp balsamic vinegar and 2 tsp olive oil. Sprinkle with 1 Tbsp grated Parmesan cheese. Serve at room tem- perature. Makes 6 servings.

slide 53:

50/446 Fast Mediterranean Meal: 3 1/2 Starch Ex- change Calories 285 Calories from Fat 35 Total Fat 4 g Saturated Fat 1 g Cholesterol 1 mg Sodium 78 mg Total Carbohydrate 52 g Dietary Fiber 4 g Sugars 4 g Protein 11 g Rice Try these quick ideas to jazz up an ordinary rice dish. To store uncooked rice keep it in an airtight container in the refrigerator or a cool pantry. Try different kinds of rice for a flavor change. To prepare brown rice follow the directions on p. 59. Brown rice does take longer to prepare but you can prepare it ahead of time and freeze it for later use. For these recipes use cooked leftover rice you have in the refrigerator. Viva Mexicana. Sauté 1 medium onion in 1 Tbsp olive oil for 4 minutes. Add in 2 tsp chili powder and 3 cups cooked brown or

slide 54:

51/446 white rice. Add in one 15-oz can drained kid- ney beans. Top with canned chilies if de- sired. Cook 1 minute. Makes 6 servings. Viva Mexicana: 2 1/2 Starch Exchange Cal- ories 197 Calories from Fat 25 Total Fat 3 g Saturated Fat 0 g Cholesterol 0 mg So- dium 90 mg Total Carbohydrate 36 g Di- etary Fiber 4 g Sugars 3 g Protein 7 g Down by the Bay. Sauté 2 garlic cloves in 2 tsp olive oil for 1 minute. Add in 2 tsp dried oregano and 3 cups cooked rice. Sauté for 2 minutes. Add in one 10-oz package frozen chopped spinach thawed and drained well. Add in one 7-oz can baby shrimp. Cook 1 minute. Makes 6 servings. Down by the Bay: 1 1/2 Starch Exchange 1 Very Lean Meat Exchange Calories 169 Calories from Fat 22 Total Fat 2 g Satur- ated Fat 0 g Cholesterol 57 mg Sodium 87

slide 55:

52/446 mg Total Carbohydrate 25 g Dietary Fiber 1 g Sugars 1 g Protein 11 g Fast Fried Rice. In a wok over medium- high heat heat 2 tsp peanut oil. Add in 2 gar- lic cloves minced and 2 Tbsp sliced scallions. Stir-fry for 30 seconds. Add in 3 cups cooked white or brown rice. Stir-fry for 2 minutes. Add in 1/4 cup lite soy sauce half of a 10-oz package frozen peas thawed and 1 cup bean sprouts. Stir-fry for 2 minutes. Makes 6 servings. Fast Fried Rice: 2 Starch Exchange Calor- ies 145 Calories from Fat 16 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodi- um 425 mg Total Carbohydrate 28 g Diet- ary Fiber 2 g Sugars 3 g Protein 4 g Rice Crust Pizza. Take 3 cups cooked white or brown rice. Add 1 egg beaten 2 Tb- sp freshly grated Parmesan cheese and 2 tsp basil. Mix well. Press into a round 12-inch

slide 56:

53/446 pizza pan. Spread evenly. Bake in a 350°F preheated oven for 10 minutes. Top with 1 cup shredded fatfree mozzarella cheese 1 cup reduced-fat pizza sauce 1 cup mush- rooms and 1 cup sliced red or green pepper. Return to the oven and bake until cheese melts. Makes 6 servings. Rice Crust Pizza: 1 1/2 Starch Exchange 1 Vegetable Exchange 1 Lean Meat Ex- change Calories 184 Calories from Fat 22 Total Fat 2 g Saturated Fat 0.8 g Choles- terol 40 mg Sodium 427 mg Total Carbo- hydrate 28 g Dietary Fiber 2 g Sugars 4 g Protein 10 g Canned Fish In a pinch canned fish will work well. Buy canned tuna and salmon that is packed in water. Canned salmon is a particularly good source of calcium with its edible soft bones.

slide 57:

54/446 For best results buy solid white tuna and pink salmon. Tuna Pâté. In a blender puree 1 cup 1 cottage cheese 2 Tbsp scallions 1 tsp minced parsley 2 tsp minced dill and 2 tsp lite soy sauce. Add one 7-oz can drained tuna. Blend again until smooth. Spread the tuna pâté on sandwiches or serve from a crock with crack- ers. Makes 6 servings. Tuna Pâté: 2 Very Lean Meat Exchange Calories 61 Calories from Fat 5 Total Fat 1 g Saturated Fat 0 g Cholesterol 10 mg So- dium 315 mg Total Carbohydrate 1 g Diet- ary Fiber 0 g Sugars 1 g Protein 12 g Salmon Niçoise. Toss together one 16-oz can pink salmon one 10-oz package frozen green beans thawed and drained one 14-oz can artichoke hearts drained 1 red pepper diced and 1/2 cup low-calorie Italian salad dressing. Toss well and serve. Makes 6 servings.

slide 58:

55/446 Salmon Niçoise: 2 Vegetable Exchange 2 Lean Meat Exchange Calories 161 Calories from Fat 57 Total Fat 6 g Saturated Fat 1 g Cholesterol 31 mg Sodium 648 mg Total Carbohydrate 8 g Dietary Fiber 3 g Sugars 4 g Protein 18 g Tonnato Sauce. In a skillet over medium- high heat heat 2 tsp olive oil. Add 1 medium onion diced. Sauté for 4 minutes. Add 2 cups crushed tomatoes 2 Tbsp dry red wine and 2 tsp dried oregano. Bring to a boil. Lower the heat and simmer for 10 minutes. Add one 7-oz can tuna drained. Add in 1 Tb- sp capers. Serve sauce over cooked pasta not included in nutrient analysis. Makes 6 servings. Tonnato Sauce: 2 Vegetable Exchange 1 Very Lean Meat Exchange Calories 90 Calories from Fat 17 Total Fat 2 g Satur- ated Fat 0 g Cholesterol 8 mg Sodium 321

slide 59:

56/446 mg Total Carbohydrate 9 g Dietary Fiber 2 g Sugars 5 g Protein 9 g Couscous Tuna Salad. Toss one 7-oz can tuna drained with 2 cups rehydrated couscous start out with 1 cup dry couscous pour 2 cups boiling water over couscous and let stand for 5 minutes until water is ab- sorbed 1/2 cup frozen corn thawed and drained 2 Tbsp minced cilantro 2 Tbsp red wine vinegar and 1 Tbsp olive oil. Grind in fresh pepper and serve at room temperature. Makes 6 servings. Couscous Tuna Salad: 2 Starch Exchange 1 Very Lean Meat Exchange Calories 179 Calories from Fat 24 Total Fat 3 g Satur- ated Fat 0 g Cholesterol 8 mg Sodium 98 mg Total Carbohydrate 27 g Dietary Fiber 2 g Sugars 1 g Protein 11 g Quick Salmon Burgers. Combine one 7-oz can salmon drained with 1 egg beaten

slide 60:

57/446 2 Tbsp Dijon mustard 3 Tbsp dry bread crumbs and 2 tsp Tabasco® sauce. Form in- to patties and place in a heated nonstick skil- let. Cook for 5–6 minutes on each side until browned. Makes 6 servings. Quick Salmon Burgers: 3 Very Lean Meat Exchange 1/2 Fat Exchange Calories 137 Calories from Fat 48 Total Fat 5 g Satur- ated Fat 1 g Cholesterol 65 mg Sodium 482 mg Total Carbohydrate 3 g Dietary Fiber 0 g Sugars 1 g Protein 18 g

slide 61:

To Cure Diabetes in 21 Days Click Here APPEALING APPETIZERS Traditionally appetizers are like fat magnets: mini-quiches wrapped sausages and sour cream dips all spell disaster for a healthy meal plan

slide 62:

Fortunately you can make appetizers that taste good display attractively and still provide basic good nutrition. All of the re- cipes in this chapter can be made in advance so you can concentrate on your guests when

slide 63:

59/446 they arrive. If you’re not feeling like hosting a party enjoy them as great snacks instead. For dipping into the spreads try all kinds of vegetables toasted pita wedges reduced-fat baked tortilla chips reducedfat crackers or mini rice cakes. Try serving the dips in hollowed-out cabbages zucchini or yellow squash colorful pepper cups a crusty hollowed-out round loaf of bread or a dec- orative crock. Host a healthy appetizer party with these easy and delicious recipes

slide 64:

SPICY HUMMUS RED PEPPER HUMMUS BLACK BEAN HUMMUS SUN-DRIED TOMATO AND BASIL DIP SPINACH DIP WHITE BEAN PÂTÉ SESAME BASIL CHICKEN TIDBITS FRESH TOMATO BRUSCHETTA SPICED SCALLOPS ORIENTAL GINGER PORK

slide 65:

Spicy Hummus Total Servings: 12 Serving Size: 2 Tbsp Everyone likes the Middle Eastern dip called hummus Made with garbanzo beans also called chickpeas hum- mus is high in fiber and pro- tein. Unfortunately commer- cially prepared hummus can be very high in fat due to the addition of too much sesame

slide 66:

62/446 tahini sesame butter and oil. Here’s a lighter version of the traditional dip that you can make yourself. 1 15-oz can chickpeas drained and rinsed reserve 1 Tbsp liquid 1 Tbsp sesame tahini 3 garlic cloves minced 1 Tbsp lemon juice 1 tsp olive oil 1 tsp cumin 1 tsp coriander 1/2 tsp cayenne pepper Fresh ground white pepper 2 tsp minced parsley Combine all ingredients in a blender or food processor. Use 1 Tbsp of reserved bean juice to moisten if necessary. Process until smooth. Exchanges

slide 67:

1/2 Starch Calories 48 Calories from Fat 15 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 34 mg 63/446 Total Carbohydrate 7 g Dietary Fiber 1 g Sugars 1 g Protein 2 g

slide 68:

Red Pepper Hummus Total Servings: 12 Serving Size: 2 Tbsp This recipe contains sesame tahini but considerably less than store-bought hummus. 1/2 cup canned chickpeas drained 2 roasted red peppers purchase roasted red peppers in a jar from the condiment aisle in your grocery store 1 Tbsp sesame tahini 2 Tbsp plain reduced-fat yogurt 2 garlic cloves minced 1 Tbsp minced onion

slide 69:

Dash cayenne pepper Fresh ground pepper to taste 65/446 Combine the first three ingredients in a blender or food processor until smooth. Add the remaining ingredients and process until smooth. Exchanges 1 Vegetable Calories 28 Calories from Fat 13 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 69 mg Total Carbohydrate 3 g

slide 70:

Dietary Fiber 1 g Sugars 2 g Protein 1 g 66/446

slide 71:

Black Bean Hummus Total Servings: 12 Serving Size: 2 Tbsp Serve this dip with fat-free tor- tilla chips pita bread wedges or raw vegetables. 1 15-oz can black beans drained 1 Tbsp sesame tahini 1 Tbsp reduced-fat sour cream 4 garlic cloves minced 1 Tbsp minced tomato 1 Tbsp lime juice 1 tsp cumin Fresh ground pepper to taste

slide 72:

68/446 Combine all ingredients in a blender or food processor. Process until smooth. Exchanges 1/2 Starch Calories 43 Calories from Fat 8 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 45 mg Total Carbohydrate 7 g Dietary Fiber 2 g Sugars 1 g Protein 2 g

slide 73:

Sun-Dried Tomato and Basil Dip Total Servings: 12 Serving Size: 2 Tbsp This creamy dip can also be used as a salad dressing. Just thin out the mixture with some nonfat milk or reduced-fat but- termilk and mix until smooth and creamy. 1 cup reduced-fat ricotta cheese

slide 74:

70/446 4 sun-dried tomatoes rehydrated and finely minced Avoid using the sundried tomatoes in oil. It is very difficult to re- move the high-fat oil from the tomatoes. 2 garlic cloves finely minced 1 tsp finely minced chives 1 Tbsp finely minced basil 1 tsp olive oil Combine all ingredients by hand in a small bowl. Refrigerate until serving time or about 2 hours. This dip is very good served with crackers or raw vegetables. Exchanges 1 Vegetable Calories 33 Calories from Fat 10 Total Fat 1 g Saturated Fat 1 g

slide 75:

Cholesterol 8 mg Sodium 104 mg 71/446 Total Carbohydrate 3 g Dietary Fiber 0 g Sugars 1 g Protein 4 g

slide 76:

To Cure Diabetes Permanently Click Here Spinach Dip Total Servings: 12 Serving Size: 2 Tbsp If you let the spinach defrost in the refrigerator you can avoid spending time cooking it. You can also use this dip to top broiled salmon steaks. 1 10-oz package frozen chopped spinach or broccoli thawed

slide 77:

2 Tbsp red wine vinegar 3 garlic cloves minced 1 Tbsp fresh minced mint

slide 78:

1 cup reduced-fat sour cream Fresh ground pepper to taste 73/446 Drain the defrosted spinach and press out all of the water until the spinach is very dry. Combine all ingredients by hand. Refrigerate for 2 hours. Serve inside a hollowed-out round loaf of bread and surround with crack- ers breadsticks vegetables or pita wedges. Exchanges 1 Vegetable Calories 26 Calories from Fat 14 Total Fat 2 g Saturated Fat 1 g Cholesterol 7 mg Sodium 24 mg

slide 79:

Total Carbohydrate 2 g Dietary Fiber 1 g Sugars 1 g Protein 1 g 74/446

slide 80:

White Bean Pâté Total Servings: 12 Serving Size: 2 Tbsp This spread resembles the wonderfully aromatic French boursin cheese but contains much less fat. 1/2 cup minced scallions 3 garlic cloves minced 1 15-oz can white beans navy or cannellini 2 tsp prepared Dijon mustard 1 Tbsp fresh lemon juice 1 tsp olive oil

slide 81:

2 Tbsp minced parsley 1 Tbsp minced basil 1 tsp minced thyme leaves 1 tsp minced dill 1 tsp minced tarragon 1/4 tsp nutmeg Fresh ground pepper and salt to taste 76/446 Combine all ingredients in a blender or food processor. Process until smooth. Serve with crackers or pita bread. Exchange 1/2 Starch Calories 49 Calories from Fat 5 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg

slide 82:

Sodium Total 165 mg 77/446 Carbohydrate 9 g Dietary Fiber 2 g Sugars 1 g Protein 3 g

slide 83:

Sesame Basil Chicken Tidbits Total Servings: 6 Serving Size: 2 oz These tender little chicken bites can be made ahead of time and reheated at the last moment. Since the chicken has been marinated it will not lose its moistness. Chicken 3/4 lb boneless skinless chicken breasts

slide 84:

Marinade 3 Tbsp lite soy sauce 2 tsp sesame oil 2 Tbsp dry sherry 2 Tbsp fresh orange juice 2 Tbsp minced fresh basil 1 Tbsp toasted sesame seeds 79/446 2 dried red chilies Red leaf lettuce to line platter 1. Cut the chicken breasts into 2-inch cubes. 2. Combine all of the marinade ingredients and mix well. Add the cubed chicken and marinate in the refrigerator for at least 2 hours. 3. Remove the chicken cubes from the mar- inade and place on a broiler rack. Broil 2–3 minutes per side until chicken is cooked throughout. 4. Serve on a lettuce-lined platter with fancy frill toothpicks. Exchanges

slide 85:

2 Very Lean Meat Calories 79 Calories from Fat 20 Total Fat 2 g Saturated Fat 1 g Cholesterol 34 mg Sodium 131 mg 80/446 Total Carbohydrate 1 g Dietary Fiber 0 g Sugars 1 g Protein 13 g

slide 86:

Fresh Tomato Bruschetta Total Servings: 6 Serving Size: 1 oz This is the simplest of appet- izers yet elegant enough for any party. Bread 1 6-oz loaf Italian or French bread 1 Tbsp olive oil Topping 2 plum tomatoes minced or 1 salad to- mato 3 garlic cloves minced 2 tsp minced basil

slide 87:

1 tsp minced thyme 2 tsp olive oil 82/446 1 Preheat the oven to 350°F. Cut the bread into 6 even slices. Brush each slice with olive oil and place onto a cookie sheet. 2. To prepare the topping combine all ingredients. 3. Place the bread in the oven and toast for 1–2 minutes. 4. Remove the bread from the oven and spread a teaspoon of topping over each slice. Serve immediately. Exchanges 1 Starch 1 Fat Calories 118 Calories from Fat 22 Total Fat 4 g

slide 88:

Saturated Fat 0 g Cholesterol 0 mg Sodium 156 mg 83/446 Total 16 Carbohydrate g Dietary Fiber 2 g Sugars 2 g Protein 2 g

slide 89:

Spiced Scallops Total Servings: 6 Serving Size: about 2 oz Zippy spices jazz up mild bay scallops. Spice mixture 2 Tbsp fresh lemon juice 1 medium onion chopped 3 garlic cloves minced 1/4 cup minced parsley 3 tsp cumin 1 tsp cayenne pepper 1 tsp coriander Fresh ground pepper to taste Tabasco® sauce to taste

slide 90:

Scallops 3/4 lb bay scallops 85/446 1. Combine all ingredients for spice mixture. Toss the scallops in the mixture. Let them marinate for 20 minutes. 2. In a steamer over boiling water steam the scallops for about 2 minutes. Remove from heat. 3. Place the scallops on a plate and spear with toothpicks. Serve immediately. Exchanges 1 Very Lean Meat Calories 50 Calories from Fat 4 Total Fat 0 g Saturated Fat 0 g

slide 91:

Cholesterol 18 mg Sodium 92 mg 86/446 Total Carbohydrate 2 g Dietary Fiber 0 g Sugars 1 g Protein 9 g

slide 92:

Oriental Ginger Pork Total Servings: 6 Serving Size: 2 oz with 1 Tbsp sauce Keep a good supply of napkins ready for this fun-to-eat appetizer Pork 1 lb lean pork tenderloin trimmed and ground your butcher can do this for you 2 garlic cloves minced 1 tsp ground ginger 1 tsp lite soy sauce Sauce

slide 93:

1/4 cup rice vinegar 1/2 cup lite soy sauce 1/4 cup tomato paste 2 Tbsp honey 1 Tbsp Tabasco sauce 88/446 1. Preheat the oven to 350°F. Combine the pork with the garlic ginger and soy sauce. Form into 2-inch meatballs. 2. Combine all sauce ingredients and set aside. 3. Place meatballs in a baking dish and bake for 20 minutes. Add the sauce and bake for 10 more minutes. Serve meatballs speared with toothpicks. Exchange 1/2 Starch 2 Very Lean Meat Calories 107

slide 94:

Calories from Fat 25 Total Fat 3 g Saturated Fat 1 g Cholesterol 44 mg Sodium 341 mg 89/446 Total Carbohydrate 4 g Dietary Fiber 0 g Sugars 3 g Protein 16 g

slide 95:

SOUP’S ON Serving a hearty soup is a great way to get a meal on the table in no time flat. Just add cooked or raw vegetables and some crusty bread to complete the meal All of the follow- ing soups can be frozen for future use. You can freeze soup in heavyduty plastic zip-top freezer bags or 1-quart containers. To reheat the soup defrost it in the microwave first on the defrost setting and then continue to heat until the soup is at the desired temperature. All of these soups make use of canned low- fat reducedsodium broths. When you have

slide 96:

91/446 more time consider making your own broth. When you shop for canned broth look for a brand that has a clear broth with very little fat resting on the top when you open it. Any leftover broth can be saved for future use. Just pour it into ice cube trays and freeze. When recipes call for broth just pop out a cube about 1 Tbsp each. Grab a bowl and savor these fresh homemade soups

slide 97:

ROASTED RED PEPPER SOUP CREAMY CORN CHOWDER SPEEDY BLACK BEAN SOUP QUICK CHILI TUSCAN BEAN SOUP CREAMY PUMPKIN SOUP GOLDEN BUTTERNUT SQUASH SOUP HOT AND SOUR SOUP COD AND SHRIMP SOUP

slide 98:

To Cure Diabetes Permanently Click Here Roasted Red Pepper Soup Total Servings: 6 Serving Size: 1 cup Serve this rosy red soup any time of the year. Soup 2 Tbsp olive oil 1 medium onion chopped 4 garlic cloves minced

slide 99:

3 roasted red peppers or 1 7-oz jar roasted red peppers in a jar are in the grocery store condiment aisle 3 cups low-fat reduced-sodium chicken broth

slide 100:

1/2 cup tomato juice Fresh ground pepper to taste Garnish Paper-thin lemon slices Parsley sprigs Fresh ground pepper to taste 94/446 1. In a small skillet over medium-high heat heat the oil. Add the onion and garlic and sauté for 5 minutes. Do not let garlic turn brown. Remove from heat. 2. In a blender or food processor place the garlic onion mixture and the roasted red peppers. Puree until smooth. 3. In a stockpot over high heat bring the broth to a boil. Lower the heat to medium and add the roasted pepper puree. Stir un- til smooth. Add the tomato juice and sim- mer for 10 minutes. Add the pepper. 4. To serve pour soup into soup bowls. Place 2 slices of lemon per bowl in the center of the bowl. Top with a parsley sprig. Grind

slide 101:

95/446 more black pepper on top. Serve immediately. Exchanges 1/2 Starch 1 Fat Calories 80 Calories from Fat 54 Total Fat 6 g Saturated Fat 1 g Cholesterol 0 mg Sodium 300 mg Total Carbohydrate 7 g Dietary Fiber 1 g Sugars 6 g Protein 3 g

slide 102:

Creamy Corn Chowder Total Servings: 6 Serving Size: 1 cup This chowder is rich and satis- fying. In the summer use fresh corn scraped right off the cob. Chowder 1 tsp olive oil 1 medium onion chopped 1 medium potato peeled and diced 1 cup low-fat reduced-sodium chicken broth 2 cups corn kernels 2 cups evaporated nonfat milk

slide 103:

2 Tbsp cornstarch or arrowroot 4 Tbsp cold water Fresh ground pepper to taste 1 tsp liquid smoke optional Garnish 2 Tbsp minced parsley 97/446 1. In a nonstick stockpot heat the oil. Add the onion and sauté for 5 minutes. Add the diced potato and 1/2 cup of the broth. Cook for 10 minutes until potato is soft. 2. Add the corn milk and remaining broth and simmer over medium heat for 15 minutes. 3. Combine the cornstarch and water. Add to the soup and cook over low heat until soup is thickened. Add liquid smoke if desired. Garnish with parsley. Exchanges 2 Starch Calories 156

slide 104:

Calories from Fat 13 Total Fat 1 g Saturated Fat 0 g Cholesterol 3 mg Sodium 121 mg 98/446 Total 29 Carbohydrate g Dietary Fiber 2 g Sugars 10 g Protein 9 g

slide 105:

Speedy Black Bean Soup Total Servings: 6 Serving Size: 1 cup There are many versions of Black Bean Soup available but this one is probably the fastest around. No vegetables are in- cluded except onion so if you want to include more veget- ables the soup will take a little longer to cook. Soup

slide 106:

1 tsp olive oil 1 small onion minced 2 15-oz cans black beans 1 can drained 100/446 1 1/2 cups low-fat reduced-sodium chicken broth 1/2 cup dry red wine Fresh ground pepper to taste 1 tsp cayenne pepper Garnish 6 Tbsp reduced-fat sour cream Cilantro or parsley sprigs 1. In a stockpot over medium-high heat heat the oil. Add the onion and sauté for 5 minutes. 2. Add the drained can of beans and chicken broth. Simmer for 5 minutes. 3. Puree the other can of beans with the bean liquid in a blender or food processor. Add to the soup. Add the red wine ground pep- per and cayenne pepper and simmer for 10

slide 107:

101/446 minutes. Garnish with sour cream and parsley or cilantro sprigs. Exchanges 1 1/2 Starch 1 Very Lean Meat Calories 168 Calories from Fat 27 Total Fat 3 g Saturated Fat 1 g Cholesterol 5 mg Sodium 394 mg Total 26 Carbohydrate g Dietary Fiber 8 g Sugars 4 g

slide 108:

Protein 102/446 10 g

slide 109:

Quick Chili Total Servings: 6 Serving Size: 1 cup True chili is actually prepared without beans. This soup sim- mers just long enough for the flavors to blend. 2 tsp olive oil 1 medium onion chopped 1 small red pepper chopped 4 cloves garlic minced 1 lb lean pork tenderloin trimmed and ground your butcher can do this for you 3 Tbsp ground chili powder

slide 110:

1 tsp cinnamon 1/2 tsp allspice 104/446 2 cups canned tomatoes coarsely chopped undrained 2 cups reduced-sodium beef broth 1 Tbsp red wine 1 Tbsp Worcestershire sauce Fresh ground pepper to taste 1. In a stockpot over medium-high heat heat the oil. Add the onion and pepper and sauté for 5 minutes. Add the garlic and sauté for 2 minutes. Add the pork and sauté for 5 minutes. 2. Add the remaining ingredients and sim- mer over medium-low heat for 20 minutes. Exchanges 1/2 Starch 2 Lean Meat Calories 160

slide 111:

Calories from Fat 53 Total Fat 6 g Saturated Fat 1 g Cholesterol 44 mg Sodium 262 mg 105/446 Total Carbohydrate 11 g Dietary Fiber 3 g Sugars 5 g Protein 18 g

slide 112:

To Cure Diabetes Permanently Click Here Tuscan Bean Soup Total Servings: 6 Serving Size: 1 cup This hearty soup plus bread and salad is all you need for a filling meal. 1 Tbsp olive oil 1 medium onion minced 2 garlic cloves minced

slide 113:

1 medium red pepper chopped 3 cups low-fat reduced-sodium chicken broth 1 cup coarsely chopped canned tomatoes

slide 114:

107/446 1 1/2 cups canned red kidney beans cannel- lini beans or navy beans drained 2 tsp chopped fresh thyme 1/2 cup chopped spinach or escarole 1 cup cooked small pasta shells Fresh ground pepper to taste 1. In a stockpot over medium-high heat heat the oil. Add the onion and garlic and sauté for 5 minutes. Add the pepper and sauté for 3 more minutes. 2. Add the broth tomatoes and beans. Bring to a boil. Simmer over low heat for 20 minutes. 3. Add the thyme spinach or escarole and cooked pasta. Simmer for 5 more minutes. Grind in pepper to taste and serve. Exchanges 2 Starch 1/2 Fat Calories 184

slide 115:

Calories from Fat 56 Total Fat 6 g Saturated Fat 1 g Cholesterol 0 mg Sodium 212 mg 108/446 Total 27 Carbohydrate g Dietary Fiber 4 g Sugars 5 g Protein 8 g

slide 116:

Creamy Pumpkin Soup Total Servings: 6 Serving Size: 1 cup Pumpkin seeds are lower in fat than some other kinds of seeds. Using just a few adds taste and texture to this marvelous creamy soup. 1/4 cup pumpkin seeds 2 tsp canola oil 1 medium onion chopped 1 1/2 cups canned pumpkin

slide 117:

110/446 3 1/2 cups low-fat reduced-sodium chicken broth 1 cup evaporated nonfat milk 2 Tbsp dry sherry 1 tsp cinnamon Fresh ground pepper to taste 1. Preheat the oven to 400°F. Spread the pumpkin seeds on a small cookie sheet. Drizzle 1 tsp of the canola oil on the seeds and toast the seeds for 5 minutes. Remove from the oven. 2. In a stockpot heat the remaining oil. Add the onion and sauté for 5 minutes. Add the pumpkin and broth and bring to a boil. Simmer for 20 minutes. Add the milk sherry and cinnamon. Simmer for 5 minutes. 3. To serve place soup in bowls and top with pumpkin seeds. Grind pepper over each serving. Exchanges

slide 118:

1 Starch 1 1/2 Fat Calories 142 Calories from Fat 64 Total Fat 7 g Saturated Fat 1 g Cholesterol 2 mg Sodium 115 mg 111/446 Total 14 Carbohydrate g Dietary Fiber 3 g Sugars 8 g Protein 9 g

slide 119:

Golden Butternut Squash Soup Total Servings: 6 Serving Size: 1 cup Butternut squash is a great source of vitamin A. If you use frozen butternut squash you will save considerable cooking time. If you prefer fresh squash or if you have more time use 1 1/2 lb cubed raw butternut

slide 120:

113/446 squash and cook the soup for 45 minutes. 1 tsp canola oil 1 small onion minced 1 carrot peeled and diced 2 10-oz packages butternut squash thawed 1 cup low-fat reduced-sodium chicken broth 1 1/2 cups evaporated nonfat milk 1 tsp nutmeg Fresh ground pepper to taste 1. In a stockpot over medium-high heat heat the oil. Add the onion and sauté for 3 minutes. Add the carrot and sauté for 3 more minutes. Add the butternut squash and broth and bring to a boil. 2. Add the milk and simmer on low heat for 20 minutes. 3. Add the nutmeg. In batches puree the soup in a blender until smooth. Add pepper to taste. Serve immediately.

slide 121:

Exchanges 1 Starch 1 Vegetable Calories 110 Calories from Fat 13 Total Fat 1 g Saturated Fat 0 g Cholesterol 2 mg Sodium 107 mg 114/446 Total 20 Carbohydrate g Dietary Fiber 3 g Sugars 9 g Protein 7 g

slide 122:

Hot and Sour Soup Total Servings: 6 Serving Size: 1 cup The traditional great taste but less fat and fewer calories 4 cups low-fat reduced-sodium chicken broth 4 Tbsp white vinegar 2 Tbsp lite soy sauce 1 Tbsp crushed red pepper 2 tsp sesame oil 1 cup sliced mushrooms 1 cup thinly sliced carrot 2 tsp cornstarch or arrowroot

slide 123:

4 tsp water 116/446 1. In a stockpot combine the broth vinegar soy sauce crushed red pepper and sesame oil. Bring to a boil then simmer for 10 minutes. 2. Add the mushrooms and carrots and sim- mer for 10 more minutes. 3. Combine the cornstarch or arrowroot with the water. Add it to the soup and continue to cook for 5 minutes until thickened. Exchanges 1/2 Starch 1/2 Fat Calories 50 Calories from Fat 28 Total Fat 3 g Saturated Fat 1 g

slide 124:

Cholesterol 0 mg Sodium 288 mg 117/446 Total Carbohydrate 6 g Dietary Fiber 1 g Sugars 3 g Protein 3 g

slide 125:

Cod and Shrimp Soup Total Servings: 6 Serving Size: 1 cup with 3 oz seafood Use this soup as a first course before pasta or with fresh bread and salad for a nutri- tious meal. 2 tsp olive oil 1 medium onion minced 3 garlic cloves minced 1 small red pepper diced 2 cups canned tomatoes coarsely chopped undrained 1 cup sliced okra

slide 126:

119/446 1 1/2 cups low-fat reduced-sodium chicken broth 1 tsp chili powder 1 tsp celery seed 2 tsp paprika 2 Tbsp tomato paste 3/4 lb cod fillets cubed 2/3 lb shelled and deveined medium shrimp 1. In a stockpot heat the oil. Add the onion and garlic and sauté for 3 minutes. Add the red pepper and sauté for 3 more minutes. 2. Add all of the remaining ingredients ex- cept the cod and shrimp. Simmer over low heat for 20 minutes. 3. Add the cod and shrimp and cover. Cook for 5 more minutes. Serve immediately. Exchanges 1 Starch 3 Very Lean Meat

slide 127:

120/446 Calories 166 Calories from Fat 34 Total Fat 4 g Saturated Fat 1 g Cholesterol 98 mg Sodium 268 mg Total 12 Carbohydrate g Dietary Fiber 3 g Sugars 6 g Protein 23 g

slide 128:

SUPER SALADS Today a salad means more than just a wedge of iceberg lettuce and Thousand Island dressing By being creative with different kinds of vegetables you can turn a humdrum salad into a culinary feast. Including a fresh salad every day in your meal plan increases your fiber intake. Always try to include dark greens first such as spin- ach and romaine lettuce when choosing salad ingredients. The culprit that turns relatively healthy salads into diet disasters is the high fat con- tent in most dressings. Instead enliven the flavor of your salads with interesting

slide 129:

122/446 vinegars and fresh herbs. The traditional ra- tio of oil to vinegar is two to one. Reverse that proportion to make an equally delicious but much lower-fat salad dressing. Feel free to experiment: try using only vinegar and lots of herbs. You may be surprised to find you don’t miss the oil at all Dressings should not overpower a salad. In- stead just use a fine mist or splash of dress- ing to wake up greens. If you find you need more dressing to coat your salad increase the proportion of nonfat ingredients only such as the juices and vinegars.

slide 130:

ARUGULA AND WATERCRESS SALAD WALNUT-FLAVORED ARTICHOKE AND GRAPEFRUIT SALAD SPINACH ORANGE SALAD FRESH BEET AND CARROT SALAD BROCCOLI SALAD HEALTHY COLESLAW LOW-FAT DIJON POTATO SALAD CORIANDER CARROT SALAD ITALIAN BEAN SALAD FRESH SNOW PEA AND TRI-COLORED PEPPER SALAD SLICED TOMATOES WITH ITALIAN PARSLEY DRESSING

slide 131:

To Cure Diabetes Permanently Click Here Arugula and Watercress Salad Total Servings: 6 Serving Size: 1 cup A great-tasting salad with a bite Dressing 2 Tbsp olive oil 3 Tbsp sherry vinegar

slide 132:

1 Tbsp Dijon mustard 1 Tbsp orange juice 2 tsp grated orange peel Fresh ground pepper and salt to taste

slide 133:

Salad 4 cups arugula washed and torn 2 cups watercress washed and torn 1 red onion sliced into thin rings 1/2 cup halved cherry tomatoes Garnish 2 Tbsp toasted sesame seeds 125/446 1. Combine all dressing ingredients in a small bowl. Whisk until blended. 2. In a salad bowl toss all ingredients for the salad. Add dressing and toss well. 3. Top each individual salad plate with toasted sesame seeds. Exchanges 1 Vegetable 1 Fat Calories 80 Calories from Fat 56

slide 134:

Total Fat 6 g Saturated Fat 1 g Cholesterol 0 mg Sodium 66 mg 126/446 Total Carbohydrate 5 g Dietary Fiber 1 g Sugars 3 g Protein 2 g

slide 135:

Walnut-Flavored Artichoke and Grapefruit Salad Total Servings: 6 Serving Size: 1 cup The delicate yet robust flavor of walnut oil gives this salad a gourmet touch. 2 Tbsp walnut oil 3 Tbsp white wine vinegar 1 Tbsp minced parsley 1 Tbsp minced scallions 1 15-oz can artichoke hearts drained

slide 136:

128/446 4 cups combined romaine lettuce leaves and endive leaves washed and torn 1 large pink grapefruit separated into sections 1. Combine the walnut oil vinegar parsley and scallions in a blender. Process 15 seconds. Toss artichoke hearts into the dressing and refrigerate while you prepare the lettuce and grapefruit. 2. Place the lettuce leaves and endive on in- dividual plates or in a large salad bowl. Place the grapefruit sections in a star pat- tern over the lettuce. Pile the marinated ar- tichokes on top. Exchanges 1/2 Fruit 1 Vegetable 1 Fat Calories 82

slide 137:

Calories from Fat 44 Total Fat 5 g Saturated Fat 0 g Cholesterol 0 mg Sodium 122 mg 129/446 Total Carbohydrate 9 g Dietary Fiber 3 g Sugars 5 g Protein 2 g

slide 138:

Spinach Orange Salad Total Servings: 6 Serving Size: 1 cup Try to include a dark salad green like spinach in your meal plan every day. Dressing 2 Tbsp canola oil 3 Tbsp orange juice 1 Tbsp lemon juice 1 tsp grated orange peel Fresh ground pepper and salt to taste Salad

slide 139:

131/446 5 cups torn fresh spinach leaves washed and dried 1/2 cup mandarin oranges packed in their own juice drained 1/2 cup thinly sliced dried apricots 1 small red onion thinly sliced 1 Tbsp toasted pine nuts Whisk all dressing ingredients together and set aside. In a large salad bowl toss together the salad ingredients. Add the dressing and toss to coat. Serve immediately. Exchanges 1/2 Fruit 1 Vegetable 1 Fat Calories 105 Calories from Fat 52 Total Fat 6 g

slide 140:

Saturated Fat 1 g Cholesterol 0 mg Sodium 63 mg 132/446 Total 13 Carbohydrate g Dietary Fiber 3 g Sugars 8 g Protein 3 g

slide 141:

Fresh Beet and Carrot Salad Total Servings: 6 Serving Size: 1 cup Grated fresh beets are delicious to eat and their red color adds eye appeal to this crunchy salad. Salad 3 cups grated fresh beets about 3–4 medi- um beets peeled and uncooked 2 cups grated raw carrots peeled

slide 142:

134/446 1 cup grated raw zucchini unpeeled Ro- maine lettuce leaves to line salad bowls or individual plates Dressing 1/2 cup rice vinegar 2 Tbsp sesame oil 1 Tbsp grated ginger 1 Tbsp dry sherry Fresh ground pepper and salt to taste 1. In a large bowl toss together the grated beets carrots and zucchini. 2. In a blender combine the dressing in- gredients. Add to the beets and toss well. 3. Place the romaine lettuce leaves on indi- vidual plates or in a large salad bowl. Pile on the beet mixture and serve. Exchanges 2 Vegetable 1 Fat

slide 143:

Calories 95 Calories from 135/446 Fat 42 Total Fat 5 g Saturated Fat 1 g Cholesterol 0 mg Sodium 90 mg Total 12 Carbohydrate g Dietary Fiber 3 g Sugars 8 g Protein 2 g

slide 144:

Broccoli Salad Total Servings: 6 Serving Size: 1 cup This broccoli salad goes very well with any Asian food. Salad 2 quarts water 6 cups broccoli florets about 2–3 lb Dressing 1 Tbsp corn oil 2 Tbsp sesame oil 3 Tbsp lite soy sauce 1/2 cup minced scallions 3 garlic cloves minced

slide 145:

137/446 1. In a large pot bring the water to a boil. Add the broccoli and blanch for 2–3 minutes. Immediately drain the broccoli and then plunge it in a bowl of ice water to stop the cooking process. Drain again. Place in a large salad bowl. 2. Combine the dressing ingredients. Add it to the blanched broccoli and toss well. Re- frigerate until ready to serve. Exchanges 1 Vegetable 1 1/2 Fat Calories 95 Calories from Fat 66 Total Fat 7 g Saturated Fat 1 g Cholesterol 0 mg

slide 146:

Sodium Total 328 mg 138/446 Carbohydrate 6 g Dietary Fiber 3 g Sugars 3 g Protein 3 g

slide 147:

To Cure Diabetes Naturally Click Here Healthy Coleslaw Total Servings: 6 Serving Size: 1 cup Cabbage is a great basic veget- able to add to soups salads or stir-fry because of its unique tangy flavor. When stored

slide 148:

properly cabbage can last up to 2 weeks. Salad 3 cups shredded green cabbage 1/2 medi- um head 2 cups shredded red cabbage

slide 149:

1 cup shredded carrot 1/2 cup golden raisins Dressing 1/3 cup reduced-fat mayonnaise 1/4 cup plain reduced-fat yogurt 2 Tbsp apple juice concentrate 2 Tbsp poppy seeds 2 Tbsp red wine vinegar 140/446 1. Combine the cabbage carrot and raisins in a large bowl. Toss well. 2. Combine all the dressing ingredients. Add the dressing to the cabbage mixture and toss well. Refrigerate until ready to serve. Exchanges 1 Fruit 1 Vegetable 1 Fat Calories 135

slide 150:

Calories from Fat 52 Total Fat 6 g Saturated Fat 1 g Cholesterol 6 mg Sodium 123 mg 141/446 Total 19 Carbohydrate g Dietary Fiber 3 g Sugars 15 g Protein 3 g

slide 151:

Low-Fat Dijon Potato Salad Total Servings: 6 Serving Size: 1/2 cup Reduced-fat buttermilk and Di- jon mustard give this salad a great flavor but with much less fat Salad 1 lb red potatoes unpeeled and cubed 1/2 cup diagonally sliced celery 1/4 cup sliced scallions 2 Tbsp chopped shallots

slide 152:

Dressing 1/2 cup reduced-fat buttermilk 2 Tbsp reduced-fat mayonnaise 1 Tbsp Dijon mustard 1 Tbsp tarragon vinegar 143/446 1. In a medium-sized pot cover the cubed potatoes with water. Bring to a boil lower the heat and cook on medium heat until potatoes are tender yet firm about 15 minutes. 2. Toss cooked potatoes with celery scal- lions and shallots. 3. In a small bowl combine all dressing in- gredients. Add to the potato salad and mix well. Refrigerate until ready to serve. Exchanges 1 Starch 1/2 Fat Calories 97

slide 153:

Calories from Fat 17 Total Fat 2 g Saturated Fat 0 g Cholesterol 3 mg Sodium 103 mg 144/446 Total 18 Carbohydrate g Dietary Fiber 2 g Sugars 3 g Protein 2 g

slide 154:

Coriander Carrot Salad Total Servings: 6 Serving Size: 1 cup This salad will keep in the re- frigerator for several days. It’s a little spicy too Salad 3 large carrots peeled and grated 3 Tbsp chopped shallots 2 Tbsp minced parsley Dressing 2 Tbsp olive oil 3 Tbsp fresh lemon juice

slide 155:

2 tsp cumin 1 Tbsp coriander seeds 1 tsp turmeric Dash cayenne pepper Fresh ground pepper to taste 146/446 Combine the grated carrots shallots and parsley in a large salad bowl. Whisk together the dressing ingredients. Toss the dressing with the carrots. Refrigerate until ready to serve. Exchanges 2 Vegetable 1 Fat Calories 81 Calories from Fat 42 Total Fat 5 g Saturated Fat 1 g Cholesterol 0 mg

slide 156:

Sodium 32 mg Total 10 Carbohydrate g 147/446 Dietary Fiber 3 g Sugars 6 g Protein 1 g

slide 157:

Italian Bean Salad Total Servings: 6 Serving Size: 1/2 cup Earthy balsamic vinegar dribbled over this hearty salad gives it a special flavor. 2 15-oz cans white beans drained 1 small red onion minced 3 stalks celery diagonally sliced 1/4 cup sliced scallions 1/2 cup minced parsley 2 Tbsp balsamic vinegar 1 Tbsp olive oil Fresh ground pepper to taste

slide 158:

149/446 Combine all ingredients in the order given. Add more balsamic vinegar if desired. Refri- gerate until ready to serve. Exchanges 2 Starch Calories 167 Calories from Fat 26 Total Fat 3 g Saturated Fat 0 g Cholesterol 0 mg Sodium 188 mg Total 28 Carbohydrate g Dietary Fiber 5 g Sugars 4 g Protein 9 g

slide 159:

Fresh Snow Pea and Tri-Colored Pepper Salad Total Servings: 6 Serving Size: about 1 cup This salad is almost too pretty to eat. Salad 2 quarts water 1 each small green red and yellow peppers cored and sliced thin 1/4 lb fresh snow peas trimmed 1/2 cup halved cherry tomatoes Dressing

slide 160:

3 Tbsp balsamic vinegar 1 Tbsp minced shallot 1 Tbsp olive oil 2 tsp fresh lemon juice 2 tsp Dijon mustard Fresh ground pepper and salt to taste 151/446 1. In a large pot bring the water to a boil. Add the sliced peppers and blanch for 2 minutes. Add the snow peas and blanch 30 seconds more. Drain. Plunge the peppers and snow peas into ice water to stop the cooking process. Drain again. 2. In a large salad bowl toss the blanched peppers and snow peas with the cherry tomatoes. 3. Combine the dressing ingredients in a small bowl. Add the dressing to the pepper mixture and toss well. Refrigerate until ready to serve. Exchanges 1 Vegetable

slide 161:

1/2 Fat Calories 55 Calories from Fat 23 Total Fat 3 g Saturated Fat 0 g Cholesterol 0 mg Sodium 49 mg 152/446 Total Carbohydrate 8 g Dietary Fiber 2 g Sugars 5 g Protein 2 g

slide 162:

To Cure Diabetes Naturally Click Here Sliced Tomatoes with Italian Parsley Dressing Total Servings: 6 Serving Size: 1 cup This salad can be assembled right before serving.

slide 163:

Salad 2–3 large ripe salad tomatoes Dressing 1/2 cup minced Italian parsley 2 Tbsp minced fresh basil

slide 164:

3 Tbsp olive oil 2 Tbsp lemon juice 4 garlic cloves minced Fresh ground pepper and salt to taste 154/446 1. Slice the tomatoes and place them on a platter in an overlapping pattern. 2. In a blender or food processor combine the dressing ingredients. Drizzle the dress- ing over the tomatoes just prior to serving. Exchanges 1 Vegetable 1 1/2 Fat Calories 90 Calories from Fat 65 Total Fat 7 g Saturated Fat 1 g Cholesterol 0 mg

slide 165:

Sodium 38 mg Total 155/446 Carbohydrate 7 g Dietary Fiber 2 g Sugars 4 g Protein 1 g

slide 166:

VEGETARIAN FARE Vegetarian cooking is more sophisticated and interesting today than back in the hippie days of the 1960s Eating vegetarian food has many benefits. The high-fiber content of most dishes makes them ideal to aid in weight control and they’re good for the di- gestive system too. Grains and pastas are still relatively inexpensive and are well liked by almost everyone. Try to purchase good pasta such as impor- ted Italian varieties made from hard durum semolina wheat they cook up nice and firm

slide 167:

157/446 and are tastier than American wheat. Look for whole-wheat varieties for a nuttier taste. Try brown rice instead of white for a bit more fiber and a much better flavor. In these recipes assume that the 1-cup serving size is for a main dish. To serve as a side dish reduce the serving size to 1/2 cup. Pick up a fork and dig into these nutritious hearty and delicious dishes

slide 168:

TIPS FOR SUCCESS CHINESE SESAME NOODLES PASTA PUTTANESCA RIGATONI WITH EGGPLANT AND MUSHROOMS SHELLS AGLI OLIO ANGEL HAIR PASTA WITH TOMATO SEAFOOD CREAM SAUCE MOROCCAN COUSCOUS WITH CHICKPEAS COUSCOUS TABOULI VEGETABLE RICE AND BEANS INDIAN RICE CURRY TWO-TONE RICE PILAF

slide 169:

Tips for Success Since brown rice does take longer to cook than white rice follow these steps for pre- paring it and freezing it so you will always have it on hand. Prepare the rice by first rinsing it under wa- ter in a colander. Boil double the amount of liquid water or broth in a saucepan. Add your rinsed rice slowly to the pan bring to a boil cover lower the heat and cook for 45 minutes until the water is absorbed. Do not stir while cooking—this loosens the starch and causes the grain to become very gummy. Place the cooked rice in heavy-duty plastic zip-top bags the 1-quart size is best and freeze. When you’re ready to use it place the bag in the microwave. On the defrost setting defrost rice for about 8 minutes just until it breaks up. Then reheat the rice gently either

slide 170:

160/446 in the microwave or on the stovetop until it’s hot. There are also couscous recipes included in this chapter. Couscous is very easy to work with. Simply rehydrate couscous in double the amount of liquid. It will rehydrate in as little as 5 minutes and is ready to go. Almost all supermarkets carry couscous. You can also use canned beans in this chapter’s recipes. Just thoroughly rinse the beans to remove excess salt. Beans are a great source of dietary fiber too.

slide 171:

Chinese Sesame Noodles Total Servings: 6 Serving Size: 1 cup A favorite with the Chinese take-out crowd this dish is easy to make at home. 1 Tbsp peanut butter 2 Tbsp lite soy sauce 1 tsp sesame oil 3 garlic cloves minced 1 tsp grated ginger 2 cups cooked thin spaghetti noodles 1/2 cup thinly sliced red pepper 1/2 cup thinly sliced carrots

slide 172:

1/4 cup minced scallions 1/4 cup bean sprouts Red pepper flakes 162/446 1. In a small saucepan combine the peanut butter soy sauce sesame oil garlic and ginger. Bring the mixture to a boil reduce the heat and simmer for 3 minutes. 2. Combine the remaining ingredients and pour the hot peanut sesame dressing over the pasta vegetable mixture. Serve immedi- ately or chill and serve cold. Exchange 1 Starch 1/2 Fat Calories 102 Calories from Fat 22 Total Fat 2 g Saturated Fat 0 g

slide 173:

Cholesterol 0 mg Sodium 219 mg 163/446 Total 17 Carbohydrate g Dietary Fiber 2 g Sugars 3 g Protein 3 g

slide 174:

Pasta Puttanesca Total Servings: 6 Serving Size: 1 cup pasta with about 1/2 cup vegetables and sauce This traditional olive tomato sauce gets a bit lighter by hav- ing more vegetables and just a few olives. Sauce 2 tsp olive oil 1 medium onion chopped 4 garlic cloves minced 2 carrots peeled and diced

slide 175:

165/446 1 28-oz can plum tomatoes coarsely chopped undrained 2 Tbsp white wine 2 Tbsp minced basil 2 Tbsp chopped black olives 2 tsp capers Pasta 6 cups cooked fusilli corkscrew pasta Garnish 2 Tbsp minced parsley 2 Tbsp grated Parmesan cheese 1. In a heavy skillet over medium heat heat the oil. Sauté the onion and garlic for 5 minutes. Add the carrots and continue to sauté for 5 more minutes. 2. Add the tomatoes and white wine and bring to a boil. Lower the heat and simmer for 15 minutes. 3. Add the basil olives and capers and sim- mer for 5 more minutes.

slide 176:

166/446 4. Toss the cooked fusilli with the sauce. Gar- nish with parsley and grated Parmesan cheese as desired. Exchanges 3 Starch 1 Vegetable Calories 276 Calories from Fat 32 Total Fat 4 g Saturated Fat 1 g Cholesterol 1 mg Sodium 283 mg Total 52 Carbohydrate g Dietary Fiber 5 g Sugars 8 g

slide 177:

167/446 Protein 9 g

slide 178:

Rigatoni with Eggplant and Mushrooms Total Servings: 6 Serving Size: 1 cup pasta with about 2/3 cup vegetables and sauce This very filling vegetarian dish needs only a salad and warm bread to complete it. Sauce 1 Tbsp olive oil 1/4 cup dry white wine 3 garlic cloves minced

slide 179:

169/446 1 red onion chopped 1 cup diced eggplant unpeeled 1 cup sliced mushrooms 1 28-oz can plum tomatoes coarsely chopped drained 2 tsp minced thyme Fresh ground pepper to taste Pasta 6 cups cooked rigatoni pasta Garnish 2 Tbsp grated Parmesan cheese 1. In a heavy skillet over medium heat heat the oil and wine together. Add the garlic and onion and sauté for 5 minutes. Add the eggplant and sauté for 5 more minutes. 2. Add the mushrooms and sauté until mushrooms begin to brown about 5 minutes. Add the plum tomatoes and bring to a boil. Lower the heat cover and sim- mer 10 minutes. Add the minced thyme and fresh ground pepper.

slide 180:

170/446 3. Toss the sauce with the cooked rigatoni. Top with Parmesan cheese. Exchanges 2 Starch 2 Vegetable 1/2 Fat Calories 232 Calories from Fat 35 Total Fat 4 g Saturated Fat 1 g Cholesterol 1 mg Sodium 178 mg Total 41 Carbohydrate g Dietary Fiber 4 g Sugars 6 g

slide 181:

171/446 Protein 8 g

slide 182:

Shells Agli Olio Total Servings: 6 Serving Size: 1 cup This is the simplest of all Itali- an sauces. 1/4 cup olive oil 2 Tbsp white wine 10 garlic cloves minced 1 cup fresh spinach leaves stems removed torn into small pieces 1 lb cooked shell pasta 1. In a heavy skillet heat the oil and wine. Add the garlic and sauté for 5 minutes. Add the spinach and sauté just until it wilts.

slide 183:

173/446 2. Toss the garlic spinach sauce with the hot shells and serve. Exchanges 2 1/2 Starch 1 1/2 Fat Calories 256 Calories from Fat 89 Total Fat 10 g Saturated Fat 1 g Cholesterol 0 mg Sodium 10 mg Total 35 Carbohydrate g Dietary Fiber 2 g Sugars 3 g

slide 184:

Protein 174/446 6 g

slide 185:

Angel Hair Pasta with Tomato Seafood Cream Sauce Total Servings: 6 Serving Size: 1 cup with 2 oz seafood Angel hair pasta is light and cooks quickly. 2 tsp olive oil 2 garlic cloves minced 1 cup seeded finely diced tomato 1 1/2 cups evaporated nonfat milk 1 tsp marjoram Fresh ground pepper to taste

slide 186:

3/4 lb sea scallops 6 cups cooked angel hair pasta 176/446 1. In a skillet over medium-high heat heat the oil. Add the garlic and sauté for 30 seconds. Add the tomato and sauté for 2 minutes. 2. Add the evaporated milk and stir con- stantly over medium heat until thickened. Add the marjoram and pepper. 3. Add the scallops and cook for 2 minutes until the scallops turn opaque. 4. Pour the sauce over the angel hair pasta and serve. Exchanges 3 Starch 1 Very Lean Meat Calories 289 Calories from Fat 27

slide 187:

Total Fat 3 g Saturated Fat 0 g Cholesterol 21 mg Sodium 169 mg 177/446 Total 44 Carbohydrate g Dietary Fiber 2 g Sugars 10 g Protein 20 g

slide 188:

Moroccan Couscous with Chickpeas Total Servings: 6 Serving Size: 1 cup Using couscous is the fastest way to get a good main dish on the table in minutes. No stovetop is required—just re- hydrate the couscous and eat Couscous 2 cups dry couscous rehydrated To rehyd- rate pour 4 cups boiling water over the

slide 189:

179/446 couscous in a heat-proof bowl. Let stand for 5 minutes until the water is absorbed. 1 cup canned chickpeas garbanzo beans drained 1/4 cup minced parsley 2 Tbsp minced scallions Dressing 1/4 cup fresh lemon juice 2 Tbsp olive oil 1 Tbsp cumin 1 tsp coriander 1 tsp paprika 1/2 tsp cayenne pepper 2 garlic cloves minced 1. In a bowl combine the couscous chick- peas parsley and scallions. 2. Combine all dressing ingredients and pour over the couscous and chickpeas. Serve at room temperature or refrigerate until ready to serve. Exchanges

slide 190:

4 Starch Calories 320 Calories from Fat 51 Total Fat 6 g Saturated Fat 1 g Cholesterol 0 mg Sodium 50 mg 180/446 Total 56 Carbohydrate g Dietary Fiber 5 g Sugars 3 g Protein 10 g

slide 191:

Couscous Tabouli Total Servings: 6 Serving Size: 1 cup Using couscous instead of the traditional grain bulgur wheat will save you some time—and the bulgur wheat will save you some time—and the results are just as delicious Couscous 1 1/2 cups dry couscous rehydrated To re- hydrate pour 4 cups boiling water over the couscous in a heat-proof bowl. Let

slide 192:

182/446 stand for 5 minutes until the water is absorbed. 2 medium tomatoes chopped 4 scallions chopped 1/2 cup diced cucumber 1 cup minced parsley Dressing 1/4 cup lemon juice 2 Tbsp olive oil 1 tsp cumin Fresh ground pepper and salt to taste 1. Combine the rehydrated couscous with the tomatoes scallions cucumber and parsley. 2. Whisk together the dressing ingredients. 3. Pour dressing over the couscous and serve or refrigerate until serving time. Exchanges 2 1/2 Starch 1 Vegetable 1/2 Fat

slide 193:

Calories Calories from 233 183/446 Fat 46 Total Fat 5 g Saturated Fat 1 g Cholesterol 0 mg Sodium 42 mg Total 40 Carbohydrate g Dietary Fiber 4 g Sugars 3 g Protein 7 g

slide 194:

Vegetable Rice and Beans Total Servings: 6 Serving Size: 1 cup This is a quick skillet dish to whip up with ingredients you probably have on hand. Pre- cook white or brown rice to save time and keep covered in a container in the refrigerator. Brown rice will take longer to cook so be sure to have some prepared beforehand.

slide 195:

2 tsp olive oil 1 medium onion chopped 3 cloves garlic minced 2 medium tomatoes finely diced 1 carrot peeled and diced 1 15-oz can red kidney beans 1 tsp minced thyme Fresh ground pepper to taste 4 cups cooked white or brown rice 185/446 1. In a heavy skillet over medium heat heat the oil. Add the onion and garlic and sauté for 5 minutes. 2. Add the tomatoes and carrot and cook for 5–8 more minutes. Add the kidney beans and thyme and simmer for 5 minutes. Grind in pepper. 3. Pour the vegetable bean mixture over hot cooked rice and serve. Exchanges 3 Starch

slide 196:

Calories Calories from 248 186/446 Fat 29 Total Fat 3 g Saturated Fat 1 g Cholesterol 0 mg Sodium 277 mg Total 48 Carbohydrate g Dietary Fiber 6 g w/white rice 4 g Sugars 6 g Protein 8 g

slide 197:

Indian Rice Curry Total Servings: 6 Serving Size: 1 cup Having cooked rice on hand means this aromatic dish can be ready fast. 2 tsp olive oil 1 small onion minced 1/4 cup chopped tart apple 2 tsp curry powder Dash cayenne pepper 4 cups cooked white or brown rice 2 cups canned chickpeas drained 1 Tbsp fresh lemon juice Fresh ground pepper to taste

slide 198:

188/446 1. In a heavy skillet over medium heat heat the oil. Add the onion and sauté for 3 minutes. Add the apple and sauté for 3 more minutes. Add the curry powder and cayenne to coat the apple and onion. 2. Add the cooked rice and chickpeas. Cook through until rice and beans are hot. Sprinkle with lemon juice add pepper to taste and serve. Exchanges 3 Starch Calories 257 Calories from Fat 37 Total Fat 4 g Saturated Fat 1 g Cholesterol 0 mg

slide 199:

Sodium 86 mg Total 47 Carbohydrate g 189/446 Dietary Fiber 5 g w/white rice 3 g Sugars 5 g Protein 8 g

slide 200:

Two-Tone Rice Pilaf Total Servings: 6 Serving Size: 1 cup Here have the best of both worlds: fluffy white rice and nutty brown rice team up in this Italian-flavored dish. 2 tsp olive oil 1 medium onion minced 4 garlic cloves minced 2 scallions minced 4 plum tomatoes chopped 1 cup sliced asparagus

slide 201:

191/446 1/2 cup low-fat reduced-sodium chicken broth 2 Tbsp fresh minced basil 1 tsp fresh minced oregano 1/2 cup sliced rehydrated sun-dried tomatoes 2 cups each cooked brown and white rice Fresh ground pepper to taste 1. In a heavy skillet heat the oil. Add the onion and garlic and sauté for 5 minutes. Add the scallions and sauté 1 minute. 2. Add the tomatoes asparagus and chicken broth. Cover the pan and let steam for 3–4 minutes. 3. Add the basil oregano and sun-dried to- matoes. Simmer for 5 minutes. 4. Add the cooked rices and toss well. Serve. Exchanges 2 1/2 Starch Calories 203

slide 202:

Calories from Fat 27 Total Fat 3 g Saturated Fat 1 g Cholesterol 0 mg Sodium 99 mg 192/446 Total 40 Carbohydrate g Dietary Fiber 4 g Sugars 5 g Protein 6 g

slide 203:

THE DAILY CATCH To Cure Diabetes Naturally Click Here Most people probably have fond memories of the only fish dish they ate as children: frozen breaded fishsticks Today there are so many varieties of fresh fish that it is hard to resist preparing it in new and delicious ways. Here are a few pointers on selecting fish: • Try to go to a fish market that you are fa- miliar with. This way you will know their

slide 204:

delivery schedule and can be assured of the freshest fish possible. • Look for steaks and fillets that appear to be freshly cut without a dried or brown look. A mushy flesh may indicate that the fish has been defrosted and refrozen.

slide 205:

194/446 • Plan your menus carefully. Fresh fish should be used within 24 hours for the best taste and freshness. Keep fresh fish on ice in your refrigerator to keep it at its best. If you must freeze your fish wrap the fish well and try to use it within 1–3 months. • Be gentle when you cook fish Fish is done when it just turns opaque. If it overflakes it is overcooked When cooking shellfish such as shrimp cook it until it just turns pink and then remove it from the heat. Scallops should be cooked just until they turn opaque about 1–2 minutes. So bait your line and throw it in—it’s time for some great fish

slide 206:

SWORDFISH WITH FRESH TOMATO SAUCE BROILED CRAB CAKES TANDOORI SHRIMP STEAMED ORIENTAL SOLE GRILLED SALMON WITH RICE VINEGAR SPLASH SHRIMP FRA DIABLO HALIBUT IN FOIL GINGER AND LIME SALMON MEDITERRANEAN SEAFOOD PASTA ASIAN TUNA STEAKS

slide 207:

Swordfish with Fresh Tomato Sauce Total Servings: 6 Serving Size: 3 oz fish and sauce Keep swordfish juicy and moist with this fresh-from-the-vine tomato sauce. Fish 1 1/2 lb swordfish steaks 2 Tbsp fresh lemon juice 1 Tbsp olive oil Sauce 1/4 cup white wine

slide 208:

3 garlic cloves minced 2 scallions chopped 4 ripe tomatoes chopped 2 tsp minced thyme 197/446 1. Marinate the fish in the lemon juice and olive oil for 10 minutes at room temperat- ure while you prepare the tomato sauce. 2. In a heavy skillet heat the wine. When it is slightly boiling add the garlic and scal- lions. Sauté for 3 minutes. Add the toma- toes and thyme. Bring to a boil and simmer for 5 minutes. 3. Remove the swordfish from the marinade. Grill or broil the swordfish for 3–4 minutes per side. Top with the fresh tomato sauce to serve. Exchanges 1 Vegetable 3 Very Lean Meat 1 Fat

slide 209:

198/446 Calories 178 Calories from Fat 54 Total Fat 6 g Saturated Fat 1 g Cholesterol 44 mg Sodium 113 mg Total Carbohydrate 6 g Dietary Fiber 1 g Sugars 4 g Protein 23 g

slide 210:

Broiled Crab Cakes Total Servings: 6 Serving Size: 3 oz Nothing hits the spot like a simple broiled crab cake. 1 1/2 lb backfin crabmeat cartilage and shells removed 2 Tbsp reduced-fat mayonnaise 2 Tbsp Dijon mustard 3 Tbsp minced onion 1 egg Dash Tabasco® sauce Combine all ingredients and shape into six patties. Broil 6 inches from heat source 3

slide 211:

200/446 minutes per side until golden brown. Serve immediately. Exchanges 3 Very Lean Meat 1/2 Fat Calories 131 Calories from Fat 38 Total Fat 4 g Saturated Fat 1 g Cholesterol 132 mg Sodium 375 mg Total Carbohydrate 1 g Dietary Fiber 0 g Sugars 1 g

slide 212:

Protein 201/446 20 g

slide 213:

Tandoori Shrimp Total Servings: 6 Serving Size: 4 oz Although this shrimp must marinate for several hours the rest of the preparation is a breeze. 3 Tbsp coarsely chopped ginger 1 medium onion coarsely chopped 6 garlic cloves 1/4 cup olive oil 1 1/4 cup plain low- or nonfat yogurt 2 Tbsp ground cumin 1 tsp turmeric

slide 214:

2 tsp paprika 1 tsp cayenne pepper 1 1/2 lb shelled and deveined large shrimp 203/446 1. Combine all marinade ingredients in a food processor or blender. Marinate the shrimp for 4 hours. 2. Grill the shrimp for 3 minutes about 6 inches from the heat source. Exchanges 3 Lean Meat Calories 172 Calories from Fat 60 Total Fat 7 g Saturated Fat 1 g Cholesterol 171 mg Sodium 175 mg

slide 215:

Total Carbohydrate 3 g Dietary Fiber 0 g Sugars 3 g Protein 24 g 204/446

slide 216:

Steamed Oriental Sole Total Servings: 6 Serving Size: 3 oz This fish has an elegant flavor but is still simple to prepare. 2 scallions cut diagonally into 1-inch pieces 2 carrots peeled and julienned 1 cup finely chopped bok choy cabbage 1 cup fresh snow peas trimmed 4 thin slices fresh ginger julienned 1 1/2 lb sole fillets 3 Tbsp lite soy sauce 1 Tbsp sesame oil 2 Tbsp dry sherry

slide 217:

206/446 1. Prepare the vegetables and ginger. Place the sole fillets on a large heat-proof plate. Scatter all of the vegetables and the ginger over the sole fillets. 2. Combine the soy sauce sesame oil and sherry. Sprinkle the sauce over the veget- ables and fish. 3. Place a steamer rack in a large wok or saucepot. Pour 3 inches of water into the bottom of the wok or pot. Place the plate of fish and vegetables on the steamer rack. 4. Cover and let steam on high heat for 5–8 minutes. Add more water to the bottom of the wok or pot if necessary. Remove fish and vegetables and serve. Exchanges 1 Vegetable 3 Very Lean Meat 1/2 Fat

slide 218:

Calories Calories from 164 207/446 Fat 33 Total Fat 4 g Saturated Fat 1 g Cholesterol 60 mg Sodium 429 mg Total Carbohydrate 8 g Dietary Fiber 2 g Sugars 4 g Protein 23 g

slide 219:

Grilled Salmon with Rice Vinegar Splash Total Servings: 6 Serving Size: 3 oz The secret to this dish is splashing a very simple rice vinegar sauce on the salmon fillets just after you remove them from the broiler. Sauce 1 cup rice vinegar 3 cloves garlic minced

slide 220:

3 shallots finely minced 3 slices ginger minced Salmon 1 1/2 lb salmon fillets 1 Tbsp olive oil Garnish Sprigs of parsley or cilantro 209/446 1. Combine all sauce ingredients and set aside. 2. Brush each salmon fillet with a little olive oil. Broil 6 inches from the heat source for 3–4 minutes per side until done. 3. Splash the sauce over the cooked salmon fillets. Garnish with parsley or cilantro. Exchanges 1 Vegetable 3 Lean Meat 1/2 Fat Calories 220

slide 221:

Calories from Fat 108 Total Fat 12 g Saturated Fat 2 g Cholesterol 77 mg Sodium 60 mg 210/446 Total Carbohydrate 3 g Dietary Fiber 0 g Sugars 2 g Protein 24 g

slide 222:

Shrimp Fra Diablo Total Servings: 6 Serving Size: 3 oz shrimp plus sauce “Fra diablo” means a spicy to- mato sauce. Serve this dish with pasta to cool it off a bit. 1 Tbsp olive oil 3 garlic cloves minced 1 medium onion chopped 1 15-oz can tomato puree 1 6-oz can tomato paste 2 Tbsp red wine 2 tsp crushed red pepper 2 tsp capers

slide 223:

2 Tbsp minced basil 212/446 1 1/2 lb shelled and deveined medium shrimp 1. In a heavy skillet heat the oil. Add the gar- lic and onion and sauté for 5 minutes. Add the tomato puree and tomato paste. Bring to a boil. 2. Add the red wine red pepper capers and basil. Lower the heat and simmer for 15 minutes. 3. Add the shrimp and cook over low heat for 4–5 minutes until the shrimp just turn pink. Serve over pasta if desired. Exchanges 1 Starch 3 Very Lean Meat Calories 205 Calories from Fat 42 Total Fat 5 g

slide 224:

Saturated Fat 1 g Cholesterol 170 mg Sodium 299 mg 213/446 Total 16 Carbohydrate g Dietary Fiber 3 g Sugars 8 g Protein 25 g

slide 225:

Halibut in Foil Total Servings: 6 Serving Size: 3–4 oz This French method of prepar- ing fish ensures a moist tender fillet every time. 2 tsp olive oil 6 4-oz halibut steaks 1/2 cup dry white wine 6 thyme sprigs 6 thin lemon slices 1 1/2 tsp fennel seeds 6 parsley sprigs Fresh ground pepper to taste

slide 226:

215/446 1. Preheat the oven to 350°F. Tear aluminum foil into six large squares. Brush each square with some olive oil. 2. Place the halibut in the center of the square. Drizzle each steak with some of the wine. Put a thyme sprig a lemon slice a few fennel seeds and a parsley sprig on each piece of fish. 3. Grind pepper over each piece of fish. Seal the foil into a packet. Place all packets on a baking sheet and bake for 10–15 minutes. Place a packet on each plate and let each person carefully open it. Pour all juices on top of the fish. Exchanges 4 Very Lean Meat Calories 144 Calories from Fat 37

slide 227:

Total Fat 4 g Saturated Fat 1 g Cholesterol 36 mg Sodium 62 mg 216/446 Total Carbohydrate 0 g Dietary Fiber 0 g Sugars 0 g Protein 24 g

slide 228:

Ginger and Lime Salmon Total Servings: 6 Serving Size: 3 oz Salmon does not need any spe- cial preparation. In fact it is best just enhanced with a few flavorful ingredients. 1 Tbsp sesame oil 1 Tbsp lite soy sauce 1 Tbsp grated ginger 2 Tbsp dry sherry 6 4-oz salmon fillets 1 Tbsp grated lime peel 1 Tbsp minced scallions

slide 229:

12 lime wedges 218/446 1. Mix together the sesame oil soy sauce ginger and sherry. Sprinkle over the salmon and let it marin- ate for 15 minutes. 2. Prepare to steam. Fill the bottom of a large wok or saucepot with 3 inches of water. Place a steamer rack in the wok or pot. Place the fish fillets on a heat-proof plate. Cover the wok or pot and steam the fish for 10 minutes until it is tender. 3. Sprinkle the fish with lime peel and scal- lions. Serve with lime wedges. Exchanges 3 Lean Meat 1/2 Fat Calories 205 Calories from Fat 98 Total Fat 11 g

slide 230:

Saturated Fat 2 g Cholesterol 77 mg Sodium 109 mg 219/446 Total Carbohydrate 1 g Dietary Fiber 0 g Sugars 0 g Protein 24 g

slide 231:

Mediterranean Seafood Pasta Total Servings: 6 Serving Size: 1 cup cooked pasta with 3 1/2 oz seafood The fruits of the sea enliven this European-inspired dish. 2 tsp olive oil 1 medium onion minced 1 medium carrot diced 1/2 cup each diced red and green peppers 1 1/2 cups crushed canned tomatoes 3 Tbsp dry white wine 2 tsp dried oregano

slide 232:

1 tsp dried or fresh chopped thyme 2 Tbsp lemon juice 221/446 1 lb shelled and deveined medium shrimp 1/2 lb sea scallops 6 cups cooked shaped pasta use rigatoni penne or shells 1. In a large skillet heat the oil. Add the onion and carrot and sauté for 5 minutes. Add the peppers and sauté for 3 more minutes. 2. Add the crushed tomatoes wine oregano thyme and lemon juice. Bring to a boil. Simmer for 10 minutes. 3. Add the seafood and cook over medium heat for 5 minutes until shrimp have turned pink and scallops are no longer translucent. 4. Place 3 1/2 oz of the seafood and sauce over each serving of pasta. Exchanges 3 Starch

slide 233:

2 Very Lean Meat Calories 315 Calories from Fat 31 Total Fat 3 g Saturated Fat 1 g Cholesterol 125 mg Sodium 386 mg 222/446 Total 43 Carbohydrate g Dietary Fiber 4 g Sugars 7 g Protein 26 g

slide 234:

Asian Tuna Steaks Total Servings: 6 Serving Size: 3–4 oz Serve these tender steaks with Broccoli Salad for a delicious meal. Marinade 1/4 cup orange juice fresh or frozen 2 Tbsp sesame oil 2 tsp sesame seeds 3 Tbsp lite soy sauce 1 Tbsp fresh grated ginger or use 2 tsp ground ginger 3 Tbsp chopped scallions

slide 235:

Tuna 1 1/2 lb tuna steaks 224/446 1. In a stainless steel bowl or plastic zip-top bag combine all marinade ingredients. Add the tuna and let it marinate for 20 minutes. 2. Broil or grill the tuna 6 inches from the heat source for 4–minutes per side. Cook until done as desired some people prefer their tuna more rare than others do. Exchanges 3 Lean Meat Calories 184 Calories from Fat 71 Total Fat 8 g Saturated Fat 2 g Cholesterol 42

slide 236:

Sodium Total 194 mg 225/446 Carbohydrate 1 g Dietary Fiber 0 g Sugars 1 g Protein 26 g

slide 237:

PERFECT POULTRY To Cure Diabetes Naturally Click Here Poultry is a great low-fat high-protein food Stick with white meat from chicken and tur- key breasts—dark meat from chicken and

slide 238:

turkey as well as any part of goose and duck is too high in fat and should be reserved for special occasions. Whole chickens and Cornish game hens are delicious but can take a long time to prepare. Recently free- range chicken has become an excellent healthy option for poultry lovers—it’s more

slide 239:

227/446 expensive but the meat is even lower in fat than regular chicken and has a tender deli- cious flavor. Try to buy ground turkey from a butcher who grinds his or her own meat—most commercially prepared ground turkey contains a lot of dark meat and skin. The first step in creating juicy mouth-wa- tering recipes is to always buy chicken and turkey with the skin attached. This fat layer keeps the meat moist and makes the final dish juicier. You should still remove the skin from the meat before cooking it—3 ounces of chicken skin has 40 grams of fat. It’s also easy to make tasty chicken by marinating it. Marinating ensures that the tougher meat fibers are broken down and it yields juicy tender meat. Cooking it quickly also helps ensure tenderness.

slide 240:

SOUTH-OF-THE-BORDER CHICKEN WITH MARINADE VARIATIONS “WOK” THIS WAY CHICKEN STIR-FRY WITH VEGETABLES CRUNCHY CHICKEN WITH ASPARAGUS SPICY CHICKEN WITH PEPPERS SOUTHWESTERN CHICKEN SALAD CURRIED CHICKEN SALAD WITH GRAPES CHICKEN TARRAGON SALAD CHICKEN AND GRAPES BOMBAY CHICKEN CHICKEN PAPRIKASH CHICKEN MARSALA TURKEY BURRITOS

slide 241:

GRILLED TURKEY WITH GARLIC SAUCE TURKEY PROVENÇAL STUFFED ZUCCHINI BOATS 229/446

slide 242:

South-of-the-Border Chicken with Marinade Variations Total Servings: 6 Serving Size: 3–4 oz This recipe provides several different marinades so you can cook variations of this deli- cious dish. See Marinade Variations for microwave

slide 243:

231/446 directions and marinade variations. Marinade 1/2 cup fresh lime juice 1 Tbsp olive oil 1/2 cup chopped yellow onion 1/2 cup chopped red pepper 2 garlic cloves minced 2 Tbsp minced cilantro 1 Tbsp fresh minced oregano or 1 tsp dried oregano Chicken 3 whole chicken breasts skinned boned and halved Garnish Lime slices 1. In a large bowl combine all marinade in- gredients. Add the chicken breasts and marinate for at least 2–3 hours or up to 2 days.

slide 244:

232/446 2. To cook drain marinade. Add the chicken breast halves to a broiler pan and set the oven rack 6 inches from the heat source or place the chicken on a hot outside grill with the grill rack set 6 inches above the heat source. Grill the chicken for 7–8 minutes per side until no trace of pink remains. 3. Garnish with lime slices and serve. Exchanges 4 Very Lean Meat Calories 155 Calories from Fat 38 Total Fat 4 g Saturated Fat 1 g Cholesterol 73 mg

slide 245:

Sodium 64 mg Total 233/446 Carbohydrate 1 g Dietary Fiber 0 g Sugars 0 g Protein 27 g

slide 246:

Marinade Variations Follow the above directions for South-of-the-Border Chicken except try one of these different marinades. All of these marin- ades will coat enough for three whole chicken breasts about 21–23 oz. All marinades have the same nutritional analysis except the Rice Vinegar

slide 247:

235/446 marinade which has 116 mg of sodium. Balsamic Mustard 1/4 cup low-fat reduced-sodium chicken broth 2 garlic cloves minced 1/2 cup balsamic vinegar 3 Tbsp Dijon mustard 1 Tbsp olive oil 1 Tbsp minced scallions Herb Marinade 2 Tbsp minced parsley 2 tsp fresh minced thyme 2 tsp fresh rosemary 2 sage leaves 1 tsp fresh minced tarragon 1/3 cup sherry vinegar 1 Tbsp olive oil Fresh ground pepper to taste Rice Vinegar

slide 248:

1/2 cup rice vinegar 2 Tbsp dry sherry 1 Tbsp sesame oil 3 garlic cloves minced 1 Tbsp lite soy sauce Ground white pepper Orange Cumin 1/4 cup fresh orange juice 1 Tbsp olive oil 2 tsp grated orange peel 1 tsp cumin 2 tsp minced parsley 2 Tbsp white wine Lemon Pepper 1/2 cup dry white wine 1 Tbsp olive oil 236/446 1/3 cup low-fat reduced-sodium chicken broth 1/4 cup lemon juice 2 tsp grated lemon peel 1 garlic clove minced

slide 249:

1 Tbsp whole black peppercorns Raspberry Shallot 1/2 cup raspberry vinegar 1 Tbsp olive oil 3 Tbsp minced shallots 2 tsp minced thyme Fresh ground pepper to taste Microwave Directions 237/446 If you prefer to microwave your chicken marinate the chicken as above. Arrange the chicken on a trivet in a baking dish big enough to accommodate all of the chicken. Put the meatier portions facing the walls of the microwave. Cover the chicken with waxed paper and cook on full power high for about 14 minutes until juices run clear. Let stand for 4 minutes covered. Garnish with lime slices.

slide 250:

“Wok” This Way Using a wok can help you get dinner on the table fast. Here are some tips for foolproof wok cooking and several easy delicious re- cipes to make. • There are many woks to choose from. Buy one that suits your needs. It is preferable to purchase a non-electric wok. Woks created for the stove tend to be deeper and are bet- ter made than electric woks. • Season your wok well. A properly seasoned wok will provide many years of cooking pleasure. Read the manufacturer’s direc- tions carefully for correct seasoning methods. • Your stirring spoon should have a long handle and preferably have a flat edge. This will help with the fast hand motion neces- sary to stir-fry properly.

slide 251:

239/446 • Heat your wok without anything in it just a few seconds prior to beginning the recipe. This will prevent food from sticking to the wok. • When adding food to the wok make sure your ingredients are not ice cold. Bring meat poultry and fish up to room temper- ature prior to placing them in the wok. Otherwise food will stick to the wok. • Assemble all of your ingredients first and then proceed to stir-fry. Stir-frying is a very quick process and all ingredients need to be washed chopped and sliced so they are ready to go.

slide 252:

Chicken Stir-Fry with Vegetables Total Servings: 6 Serving Size: 1 cup with 3 oz chicken No oil is used to prepare this extremely tender chicken. 3 chicken breasts halved boned and skinned 1 egg white beaten 1 Tbsp cornstarch or arrowroot powder 3 Tbsp low-fat reduced-sodium chicken broth 1/2 cup sliced mushrooms 2 small zucchini cut into strips unpeeled

slide 253:

1 cup fresh snow peas trimmed 1/2 cup sliced scallions 1 Tbsp lite soy sauce 241/446 1. Flatten each breast of chicken by placing it between two pieces of waxed paper and pounding it with a meat mallet. Pound un- til the breast is 1/4 inch thick. Cut into bite- size pieces. 2. Place chicken in a bowl. Add the egg white and cornstarch or arrowroot powder. Stir thoroughly. Let the chicken sit for 10 minutes and prepare all the vegetables. 3. Heat the broth in the wok. Add the chick- en and stir-fry until it turns opaque about 5–6 minutes. Remove the chicken from the wok. 4. Add the mushrooms to the wok and stir- fry for 2 minutes. Add the zucchini snow peas scallions and soy sauce. Cover the pan and steam for 2 minutes. Add the chicken back to the wok and steam for 1 more minute.

slide 254:

Exchanges 1 Vegetable 4 Very Lean Meat Calories 171 Calories from Fat 29 Total Fat 3 g Saturated Fat 1 g Cholesterol 73 mg Sodium 180 mg 242/446 Total Carbohydrate 5 g Dietary Fiber 2 g Sugars 2 g Protein 29 g

slide 255:

Crunchy Chicken with Asparagus Total Servings: 6 Serving Size: 1 cup with 3–4 oz chicken The asparagus in this dish should remain bright green. Asparagus is best when it is crisp. 2 tsp peanut oil 2 Tbsp low-fat reduced-sodium chicken broth 3 cloves garlic minced 2 Tbsp minced scallions

slide 256:

244/446 3 chicken breasts boned skinned halved and cubed into 2-inch pieces 1 medium carrot sliced thin 2 cups sliced asparagus slice into 2-inch pieces 1/2 cup water chestnuts 2 Tbsp lite soy sauce 2 Tbsp white wine vinegar 1 tsp sesame oil 1/4 cup low-fat reduced-sodium chicken broth 1 Tbsp cornstarch or arrowroot powder 1. In a wok over medium-high heat heat the oil and broth. Add the garlic and scallions and sauté for 30 seconds. Add the chicken and stir-fry for 5–8 minutes until it is opaque. 2. Push the chicken up on the sides of the wok. Add a little broth if necessary and add the carrot. Stir-fry for 2 minutes. Add the asparagus and stir-fry for 3 minutes. Add the water chestnuts and stir-fry 2

slide 257:

245/446 more minutes. Add chicken back to the center of the wok. 3. Combine the last five ingredients and mix until smooth. Add the sauce to the wok. Stir cover and steam for 2 minutes. Exchanges 1 Vegetable 4 Very Lean Meat 1/2 Fat Calories 200 Calories from Fat 51 Total Fat 6 g Saturated Fat 1 g Cholesterol 73 mg Sodium 289 mg

slide 258:

Total Carbohydrate 8 g Dietary Fiber 2 g Sugars 3 g Protein 29 g 246/446

slide 259:

Spicy Chicken with Peppers Total Servings: 6 Serving Size: 1 cup 3 oz chicken This dish is not for the faint hearted. However use fewer chili peppers if you want to tone down the heat. 1 Tbsp peanut oil 3 garlic cloves minced 3 small red chili peppers minced 3 chicken breasts boned skinned halved and cut into 2-inch pieces

slide 260:

248/446 2 Tbsp low-fat reduced-sodium chicken broth 1 each small red and green pepper sliced thin 1 cup sliced celery 1/2 cup sliced scallions 1 Tbsp lite soy sauce 1. In a wok heat the oil over medium-high heat. Add the garlic and chili peppers and stir-fry for 30 seconds. Do not let the mix- ture burn. 2. Add the chicken and stir-fry for 5–8 minutes until it is opaque. Push the chicken up on the sides of the wok. 3. Add the chicken broth to the wok. Stir-fry the peppers for 4 minutes. Add the celery and scallions and stir-fry for 2 minutes. 4. Push the chicken back to the center of the wok. Add the soy sauce. Cover and steam for 2 minutes. Exchanges

slide 261:

1 Vegetable 4 Very Lean Meat 1/2 Fat Calories 190 Calories from Fat 50 Total Fat 6 g Saturated Fat 1 g Cholesterol 73 mg Sodium 185 mg 249/446 Total Carbohydrate 7 g Dietary Fiber 1 g Sugars 3 g Protein 28 g

slide 262:

Southwestern Chicken Salad Total Servings: 6 Serving Size: 1 cup You can also omit the chicken from this recipe for a high- fiber vegetarian bean and corn salad the nutritional analysis for this variation is in parentheses and the yield is four 1-cup servings.

slide 263:

Salad 1 cup cooked corn kernels 1 cup diced tomatoes 1 cup frozen green peas thawed 1/2 cup each sliced red and green pepper 1/3 cup canned black beans drained 2 cups cooked cubed chicken breast Dressing 1 Tbsp olive oil 1/4 cup lime juice 2 tsp cumin 1 Tbsp chopped cilantro 2 tsp chili powder 1 tsp oregano 251/446 Combine all salad ingredients. In a blender or food processor blend all dressing ingredi- ents. Toss the dressing with the salad and serve. Exchanges 1 1 1/2 Starch

slide 264:

2 0 Very Lean Meat 1/2 1/2 Fat Calories 181 137 252/446 Calories from Fat 55 36 Total Fat 6 g 4 g Saturated Fat 1 g 1 g 42 Cholesterol Sodium mg 0 mg 94 mg

slide 265:

8 0 m g

slide 266:

Total Carbohydrate 16 g 23 g 253/446 Dietary Fiber 4 g 6 g Sugars 4 g 6 g Protein 17 g 5 g

slide 267:

Curried Chicken Salad with Grapes Total Servings: 6 Serving Size: 1 cup This is a creamy smooth salad with a hint of curry. Salad 3 cups cooked cubed chicken breasts 1 1/2 cups halved green or red grapes 1/2 cup sliced celery 2 Tbsp sliced scallions

slide 268:

1/2 cup diced red pepper Dressing 3/4 cup reduced-fat mayonnaise 2 Tbsp orange juice 1 tsp curry powder Fresh ground pepper to taste 255/446 Combine all salad ingredients. Combine all dressing ingredients in a small bowl and whisk together until smooth. Toss the dress- ing with the salad and serve. Exchanges 1/2 Carbohydrate 4 Lean Meat Calories 273 Calories from Fat 112 Total Fat 12 g

slide 269:

Saturated Fat 2 g Cholesterol 84 mg Sodium 293 mg 256/446 Total 10 Carbohydrate g Dietary Fiber 1 g Sugars 8 g Protein 27 g

slide 270:

Chicken Tarragon Salad Total Servings: 6 Serving Size: 1 cup Cook up a whole chicken or some breasts to keep on hand for making chicken salads. This recipe and the hand for making chicken salads. This recipe and the next two are more interesting than a basic chicken salad. For a fresh-

slide 271:

258/446 tasting salad use cooked chick- en that has been in your refri- gerator for just 2 or 3 days. Salad 3 cups cooked cubed chicken breast 1 cup sliced celery 1 cup diced onion 1/2 cup diced zucchini unpeeled Dressing 3/4 cup fat-free mayonnaise 2 Tbsp fat-free sour cream 2 Tbsp minced tarragon 1 Tbsp minced parsley Fresh ground pepper to taste Combine all salad ingredients. Combine all dressing ingredients in a small bowl and whisk together until smooth. Toss the dress- ing with the salad and serve. Exchanges

slide 272:

1/2 Carbohydrate 3 Very Lean Meat Calories 156 Calories from Fat 24 Total Fat 3 g Saturated Fat 0.7 g Cholesterol 60 mg Sodium 288 mg 259/446 Total Carbohydrate 8 g Dietary Fiber 1 g Sugars 4 g

slide 273:

Protein 260/446 23 g

slide 274:

Chicken and Grapes Total Servings: 6 Serving Size: 3–4 oz This is the French-inspired re- cipe Chicken Veronique without the cream or butter. 3 whole chicken breasts boned skinned and halved pounded until 1/4 inch thick 1/3 cup unbleached white flour Fresh ground pepper and salt to taste 2 tsp canola oil 1 small onion minced 1 cup low-fat reduced-sodium chicken broth

slide 275:

3 Tbsp low-sugar orange marmalade 2 tsp fresh minced rosemary 2 tsp lemon juice 1 1/2 cups halved green grapes 1 Tbsp cornstarch or arrowroot powder 2 Tbsp water 262/446 1. In a plastic zip-top bag combine the chick- en breasts with the flour pepper and salt. Shake well. 2. In a large skillet over medium-high heat heat the oil. Add the chicken breasts and sauté on each side for 5 minutes. Remove the chicken from the skillet. 3. In the same skillet sauté the onion in the remaining pan drippings. Add the chicken broth and orange marmalade. Stir well. Add the rosemary and lemon juice and cook for 3 minutes. Add the grapes and cook for 5 minutes. Add the chicken back to the skillet and cook for 10 more minutes. 4. In a small measuring cup combine the cornstarch or arrowroot powder with the

slide 276:

263/446 water. Add to the skillet and cook until sauce is thickened. Add ground pepper to taste. Exchanges 1 Carbohydrate 4 Very Lean Meat Calories 234 Calories from Fat 48 Total Fat 5 g Saturated Fat 1 g Cholesterol 73 mg Sodium 112 mg Total 18 Carbohydrate g Dietary Fiber 1 g

slide 277:

Sugars 9 g Protein 28 g 264/446

slide 278:

Bombay Chicken Total Servings: 6 Serving Size: 3–4 oz From the towers of the Taj Ma- hal a dish fit for a king. 2 tsp corn oil 1 medium onion minced 2 garlic cloves minced 1 1/2 lb chicken breasts boned skinned halved and cut into 2-inch pieces 1 Tbsp curry powder 1 cup diagonally sliced carrots 1 cup cauliflower florets 1 1/2 cups evaporated nonfat milk

slide 279:

1/2 cup canned chickpeas drained 1/4 cup raisins 1/2 cup frozen peas thawed and drained 1 Tbsp cornstarch or arrowroot powder 2 Tbsp water 266/446 1. Heat the oil in a large saucepot over medium-high heat. Add the onion garlic and chicken and sauté until the chicken is almost cooked through about 5 minutes. Add the curry powder and cook for 3 more minutes. 2. Place the carrots and cauliflower together on a steamer and steam over boiling water for 5–6 minutes. Remove from the heat and add to the chicken. Add the evaporated milk and cook for 5 minutes over medium heat. 3. Add the chickpeas raisins and peas. Mix together the cornstarch or arrowroot powder with the water. Add to the chicken mixture. Cook until sauce is thickened about 3–5 minutes.

slide 280:

Exchanges 1 1/2 Carbohydrate 1 Vegetable 4 Very Lean Meat Calories 280 Calories from Fat 48 Total Fat 5 g Saturated Fat 1 g Cholesterol 71 mg Sodium 185 mg 267/446 Total 25 Carbohydrate g Dietary Fiber 3 g Sugars 14 g

slide 281:

Protein 268/446 33 g

slide 282:

Chicken Paprikash Total Servings: 6 Serving Size: 3–4 oz This is a lighter version of the Hungarian favorite made with fat-free sour cream. 2 tsp canola oil 1 medium onion diced 3 whole chicken breasts 8 oz each 1 1/2 lb total halved boned and skinned 2 Tbsp paprika 1/2 cup low-fat reduced-sodium chicken broth

slide 283:

1 cup fat-free sour cream Fresh ground pepper and salt to taste 270/446 1. In a skillet over medium-high heat heat the oil. Add the onion and sauté for 5 minutes. 2. In a plastic zip-top bag shake the chicken breasts with 1 Tbsp of the paprika. Cook the chicken on each side until browned about 5 minutes. Add the chicken broth to the skillet bring to a boil lower the heat and cover for 10 minutes. 3. When broth has evaporated remove the chicken from the skillet. Add the sour cream remaining paprika pepper and salt. Heat over low heat for 2 minutes. Add the chicken breasts. Serve over hot noodles if desired not included in nutrient analysis. Exchanges 1/2 Carbohydrate

slide 284:

4 Very Lean Meat 1/2 Fat Calories 198 Calories from Fat 43 Total Fat 5 g Saturated Fat 0.9 g Cholesterol 71 mg Sodium 151 mg 271/446 Total 10 Carbohydrate g Dietary Fiber 1 g Sugars 5 g Protein 27 g

slide 285:

Chicken Marsala Total Servings: 6 Serving Size: 3–4 oz Every cook needs a good Itali- an chicken marsala recipe. 2 tsp olive oil 1 medium onion chopped 1 1/2 lb whole chicken breasts halved boned and skinned pounded until 1/4 inch thick 1 cup dry marsala wine 1 Tbsp cornstarch or arrowroot powder 3/4 cup low-fat reduced-sodium chicken broth Fresh ground pepper and salt to taste

slide 286:

273/446 1. In a large skillet over medium-high heat heat the oil. Add the onion and sauté for 5 minutes. Add the chicken and cook on each side for 5 minutes. 2. Add the wine and cook for about 4 minutes until the wine looks syrupy. 3. In a small cup dissolve the cornstarch or arrowroot powder in the broth. Add to the chicken and cook until the sauce is thickened about 2 minutes. Add pepper and salt to taste. Exchanges 1/2 Carbohydrate 4 Very Lean Meat Calories 182 Calories from Fat 43 Total Fat 5 g

slide 287:

Saturated Fat 1 g Cholesterol 69 mg Sodium 99 mg 274/446 Total Carbohydrate 4 g Dietary Fiber 0 g Sugars 2 g Protein 26 g

slide 288:

Turkey Burritos Total Servings: 6 Serving Size: 3–4 oz in one 6-inch tortilla Turkey breast is just as easy to use as chicken breast and it adds great flavor to these burritos 2 tsp olive oil 1 medium onion chopped 2 garlic cloves minced 1/2 cup diced green peppers 1 Tbsp chili powder 1 1/2 lb lean ground turkey breast

slide 289:

1 cup diced tomatoes 1/2 cup corn kernels 276/446 6 6-inch tortillas heated To heat: wrap in foil and place in a 300°F oven until warm and soft or wrap three tortillas in two damp paper towels and microwave on high for 1 minute. 1 cup salsa 1. In a skillet over medium-high heat heat the oil. Add the onion and garlic and sauté for 5 minutes. Add the peppers and sauté for 3 more minutes. 2. Add the chili powder and ground turkey and sauté until the turkey is no longer pink. Add the tomatoes and corn and cook 2 more minutes. 3. Spoon some of the turkey mixture into each warm tortilla. Roll up. Serve each tor- tilla with 2 Tbsp of salsa. Exchanges 1 1/2 Starch

slide 290:

1 Vegetable 4 Very Lean Meat Calories 274 Calories from Fat 41 Total Fat 5 g Saturated Fat 1 g Cholesterol 75 mg Sodium 367 mg 277/446 Total 26 Carbohydrate g Dietary Fiber 3 g Sugars 6 g Protein 32 g

slide 291:

Grilled Turkey with Garlic Sauce Total Servings: 6 Serving Size: 3–4 oz with 2–3 Tbsp sauce You can also use this sauce to top chicken. 1/3 cup minced parsley 5 garlic cloves minced 1/3 cup lemon juice 3 Tbsp olive oil 1 tsp paprika 1 tsp cumin Dash cayenne pepper

slide 292:

279/446 1 1/2 lb turkey breast slices pounded until 1/4 inch thick 1 Tbsp olive oil for brushing on turkey while grilling 1. In a blender blend all sauce ingredients together. 2. Grill or broil the turkey breasts 6 inches from the heat source brushing with olive oil to keep moist. Grill on each side about 4 minutes. 3. Top each slice with some of the sauce about 2–3 Tbsp per slice. Exchanges 4 Lean Meat Calories 210 Calories from Fat 89 Total Fat 10 g

slide 293:

Saturated Fat 1.4 g Cholesterol 74 mg Sodium 53 mg 280/446 Total Carbohydrate 2 g Dietary Fiber 0 g Sugars 1 g Protein 27 g

slide 294:

Turkey Provençal Total Servings: 6 Serving Size: 3–4 oz The delicious smell of this dish will draw an audience to your kitchen 1 1/2 lb turkey fillets 2 Tbsp unbleached white flour Fresh ground pepper and salt to taste 2 tsp olive oil 1 medium onion diced 2 garlic cloves minced 1 1/2 cups crushed canned tomatoes 1 Tbsp fresh chopped thyme

slide 295:

1/4 cup sliced black olives 2 tsp capers 1/2 cup minced parsley 282/446 1. In a plastic zip-top bag place the turkey fillets with the flour pepper and salt. Shake the bag until the turkey fillets are coated with flour. 2. In a large skillet over medium heat heat the oil. Add the turkey fillets and sauté on each side for 4 minutes. Remove from the skillet. 3. In the same skillet sauté the onion and garlic for 5 minutes until the onions begin to brown. Add the crushed tomatoes. Bring to a boil. Lower the heat and let simmer for 5 minutes. 4. Add the turkey thyme olives and capers to the skillet. Simmer over low heat for 10 minutes. Add the parsley and serve. Exchanges 2 Vegetable

slide 296:

4 Very Lean Meat Calories 189 Calories from Fat 27 Total Fat 3 g Saturated Fat 1 g Cholesterol 75 mg Sodium 294 mg 283/446 Total 10 Carbohydrate g Dietary Fiber 2 g Sugars 5 g Protein 29 g

slide 297:

Stuffed Zucchini Boats Total Servings: 6 Serving Size: 3–4 oz This dish is almost as much fun to eat as it is to make. 3 medium zucchini 1 1/2 lb lean ground turkey breast 1 small onion minced 1/2 cup finely diced carrot 1/2 cup finely diced red pepper 2 tsp fresh minced basil 1 tsp fresh minced oregano 1 egg beaten

slide 298:

285/446 1 cup store-bought reduced-fat low-sugar spaghetti sauce 1. Cut each zucchini in half lengthwise and scoop out the inside of each zucchini leav- ing a 1-inch shell. Then cut the zucchini boat in half crosswise to make six boats. Mince the scooped-out zucchini. 2. Place the hollowed-out zucchini boats in a saucepan and cover with water. Bring water to a boil and boil the boats for 5 minutes. Drain and set aside. 3. In a large skillet sauté the ground turkey until cooked through about 6 minutes. Re- move the turkey from the skillet. Add the onion to the pan drippings and sauté for 5 minutes. Add the carrot red pepper and reserved minced zucchini. Add the basil and oregano. Add in the ground turkey and egg and mix well. 4. Fill each zucchini boat with the turkey mixture. Place the zucchini boats in a pre- heated oven at 350°F and bake uncovered

slide 299:

286/446 for 10 minutes. Serve with heated spaghetti sauce drizzled on each zucchini boat about 2 Tbsp per person. Exchanges 2 Vegetable 4 Very Lean Meat Calories 171 Calories from Fat 7 Total Fat 1 g Saturated Fat 0 g Cholesterol 110 mg Sodium 207 mg Total 10 Carbohydrate g Dietary Fiber 2 g

slide 300:

Sugars 6 g Protein 30 g 287/446

slide 301:

LEAN BEEF AND PORK To Cure Diabetes Naturally Click Here Although it is wise to limit your consumption of high-fat beef pork and other cuts of meat

slide 302:

you can still include lean cuts in a whole- some meal plan. Lean beef is still a wonder- ful source of protein zinc iron and vitamin B. Also pork is leaner than it used to be thanks to new farm feeding techniques. Try to use the pork tenderloin portion. Just

slide 303:

289/446 remember to trim the fat carefully off all cuts of meat and include vegetables and salads with your meal.

slide 304:

FRENCH BURGERS MEXICAN BEEF STIR-FRY WARM ASIAN BEEF SALAD FIESTA FAJITAS GRILLED SIRLOIN WITH CAPER MUSTARD SAUCE SOUTH SEA ISLAND PORK KABOBS PORK TENDERLOIN WITH COUNTRY MUSTARD CREAM SAUCE PORK OLÉ SALAD WITH ROASTED PUMPKIN SEED DRESSING GOOD OL’ PORK BARBECUE

slide 305:

French Burgers Total Servings: 6 Serving Size: 3–4 oz Imagine savoring this juicy burger by the Eiffel Tower 1 1/2 lb lean ground beef 95 lean 5 fat 3 Tbsp Dijon mustard 1 Tbsp minced thyme 1 Tbsp white wine 2 Tbsp minced onion 2 garlic cloves minced Combine all ingredients. Shape into six pat- ties. Broil until done as desired 3–4 minutes

slide 306:

292/446 for rare 5–7 minutes for medium and 8–9 minutes for well done. Exchanges 3 Lean Meat Calories 171 Calories from Fat 59 Total Fat 7 g Saturated Fat 2.9 g Cholesterol 73 mg Sodium 250 mg Total Carbohydrate 2 g Dietary Fiber 0 g Sugars 1 g

slide 307:

Protein 293/446 24 g

slide 308:

Mexican Beef Stir-Fry Total Servings: 6 Serving Size: 3–4 oz Although this dish is made in a wok it has a true Southwest flavor. 1 Tbsp canola oil 1 1/2 lb lean sirloin steak cut into 3-inch strips trimmed of all fat 3 garlic cloves minced 1 medium onion minced 1 small red pepper cut into thin strips 2 tsp chili powder 2 Tbsp lime juice

slide 309:

1 tsp cumin 295/446 1. In a wok over medium-high heat heat the oil. Add the beef and sauté until the beef loses its pinkness. Drain any accumulated fat. Remove the beef from the wok. 2. Add the garlic and onions and sauté for 5 minutes. Add the red pepper and sauté for 5 more minutes. 3. Add the chili powder and lime juice to coat the vegetables. Add the beef back to the skillet and add the cumin. Heat 1 more minute. Exchanges 1 Vegetable 3 Lean Meat Calories 180 Calories from Fat 67 Total Fat 7 g

slide 310:

Saturated Fat 2 g Cholesterol 65 mg Sodium 58 mg 296/446 Total Carbohydrate 4 g Dietary Fiber 1 g Sugars 3 g Protein 23 g

slide 311:

Warm Asian Beef Salad Total Servings: 6 Serving Size: 3–4 oz When the cold weather comes you can still eat a hearty healthy salad. Beef 1 Tbsp peanut oil 1 1/2 lb lean flank steak cut into 3-inch strips 2 garlic cloves minced Dressing 1/2 cup rice vinegar 1 Tbsp oyster sauce

slide 312:

1 Tbsp lite soy sauce 1 tsp honey Salad greens 6 cups torn romaine lettuce 1/2 cup sliced celery 1/2 cup sliced scallions Garnish 1 Tbsp sesame seeds 298/446 1. In a wok over medium-high heat heat the oil. Add the steak and stir-fry until the steak loses its pinkness. Add the garlic and stirfry 1 more minute. 2. In a small cup combine the dressing in- gredients. Add to the steak and bring to a boil. Remove the wok from the stove. 3. Combine all the salad ingredients. Place the warm steak mixture on top. Garnish with sesame seeds and serve. Exchanges 1 Vegetable

slide 313:

3 Lean Meat Calories 199 Calories from Fat 82 Total Fat 9 g Saturated Fat 3 g Cholesterol 39 mg Sodium 222 mg 299/446 Total Carbohydrate 5 g Dietary Fiber 2 g Sugars 2 g Protein 24 g

slide 314:

Fiesta Fajitas Total Servings: 6 Serving Size: about 2 oz beef and 1/4 cup vegetables in one 6-inch flour tortilla Fajitas are fun to make and eat 1 lb extra lean ground beef 95 lean 5 fat 1 medium onion diced 2 garlic cloves minced 1/4 cup each diced red and green pepper 1/2 cup corn kernels fresh or frozen 1/2 cup diced tomato

slide 315:

3 tsp chili powder 1 tsp cumin 301/446 6 6-inch flour tortillas heated To heat: wrap in foil and place in a 300°F oven un- til warm and soft or wrap 3 tortillas in two damp paper towels and microwave on high for 1 minute. 1 cup salsa about 2 Tbsp per serving 1. In a large skillet over medium-high heat sauté the ground beef until cooked through about 8 minutes. Drain from skil- let leaving 3 tsp of pan drippings. Set beef aside. 2. In the same skillet sauté the onion garlic and peppers for 10 minutes. Add the corn and tomato and cook for 5 more minutes. Add the chili powder the cumin and the beef and cook for 1 more minute. 3. Spoon some of the fajita mixture into each warm tortilla. Roll up. Serve each tortilla with 2 Tbsp of salsa.

slide 316:

Exchanges 1 1/2 Starch 1 Vegetable 2 Lean Meat Calories 245 Calories from Fat 63 Total Fat 7 g Saturated Fat 2.5 g Cholesterol 49 mg Sodium 513 mg 302/446 Total 26 Carbohydrate g Dietary Fiber 3 g Sugars 4 g

slide 317:

Protein 303/446 20 g

slide 318:

Grilled Sirloin with Caper Mustard Sauce Total Servings: 6 Serving Size: 3–4 oz sirloin with 1–2 Tbsp sauce This is a delicious main dish with a creamy mustard- flavored sauce. Beef 1 1/2 lb lean sirloin 1 Tbsp coarsely crushed black peppercorns Sauce 1/2 cup reduced-fat mayonnaise

slide 319:

3 Very Lean Meat 1/2 Fat Calories 181 1/4 cup Dijon mustard 1 Tbsp small capers Fresh ground pepper and salt to taste 305/446 1. With the heel of your hand press the pep- percorns into the top side of the steak. Grill the sirloin 6 inches from the heat source until done as desired about 12–13 minutes for rare 15–16 minutes for medium and 18 minutes for well done. Slice into thin slices. 2. Combine all sauce ingredients. Serve the steak with the mustard sauce. Exchanges 1/2 Carbohydrate

slide 320:

Calories from Fat 60 Total Fat 7 g Saturated Fat 2 g Cholesterol 65 mg Sodium 384 mg 306/446 Total Carbohydrate 6 g Dietary Fiber 0 g Sugars 5 g Protein 23 g

slide 321:

South Sea Island Pork Kabobs Total Servings: 6 Serving Size: 3–4 oz Ginger and pineapple juice concentrate give this dish a strong fruit flavor. Pork 1 1/2 lb lean pork tenderloin cut into 2- to 3-inch cubes Marinade 2 Tbsp pineapple juice concentrate 1 Tbsp minced ginger

slide 322:

1/3 cup water 2 Tbsp lime juice 2 tsp dark rum 308/446 1. Place the pork cubes in a plastic zip-top bag. 2. Combine all of the marinade ingredients. Add to the pork. Let the pork marinate for several hours. 3. Thread six 8- to 10-inch skewers with the marinated pork. Grill 6 inches from the heat source for about 10–15 minutes rotat- ing the skewers. Make sure the pork is completely cooked through there should be no traces of pink. Serve over rice if desired. Exchanges 4 Very Lean Meat Calories 149

slide 323:

Calories from Fat 37 Total Fat 4 g Saturated Fat 1 g Cholesterol 66 mg Sodium 48 mg 309/446 Total Carbohydrate 2 g Dietary Fiber 0 g Sugars 2 g Protein 24 g

slide 324:

Pork Tenderloin with Country Mustard Cream Sauce Total Servings: 6 Serving Size: 3–4 oz pork with 1/4 cup sauce Try to use coarse Dijon mus- tard for a special country taste. 2 tsp olive oil 1 1/2 lb pork tenderloin cut into 3- to 4-oz fillets 1 cup diced onion 1 12-oz can evaporated nonfat milk

slide 325:

2 Tbsp coarse Dijon mustard 2 tsp fresh chopped rosemary 2 tsp minced chives 1/4 cup minced parsley Fresh ground pepper to taste 311/446 1. In a large skillet over medium heat heat the olive oil. Add the pork slices and sauté on each side for 6–7 minutes until no pink remains. Remove the pork from the skillet. 2. In the pan drippings sauté the onion for 10 minutes. Add the evaporated milk mus- tard and rosemary. Bring to a boil then lower the heat to simmer. Add the pork and simmer for 5 minutes. Add the chives and parsley. Grind in the pepper and simmer for 3 more minutes. Exchanges 1/2 Starch 4 Very Lean Meat 1/2 Fat

slide 326:

312/446 Calories 212 Calories from Fat 54 Total Fat 6 g Saturated Fat 2 g Cholesterol 68 mg Sodium 177 mg Total 10 Carbohydrate g Dietary Fiber 1 g Sugars 7 g Protein 28 g

slide 327:

Pork Olé Salad with Roasted Pumpkin Seed Dressing Total Servings: 6 Serving Size: 3–4 oz pork and 1/4 cup vegetables Just add crusty bread to this satisfying summer salad. Since it is sometimes hard to find pumpkin seeds sold in small quantities buy a larger batch

slide 328:

314/446 and freeze the remainder to keep it fresh. Salad 1 1/2 lb cooked pork tenderloin sliced into 3-inch strips 1/2 cup cooked yellow corn kernels 1 cup diced red pepper 1/2 cup diced red onion 1/2 cup diced jicama if you can’t find jicama you can omit it 1/2 cup diced tomato 1/4 cup diced mango or papaya Dressing 2 Tbsp raw unsalted pumpkin seeds 6 Tbsp fresh lime juice 2 Tbsp fresh orange juice 2 tsp olive oil 2 Tbsp fat-free sour cream 2 tsp minced cilantro 1 tsp chili powder

slide 329:

Butter lettuce leaves 315/446 1. In a large salad bowl combine all of the salad ingredients. 2. Place the pumpkin seeds in a small dry skillet over medium heat. Toast the seeds until they lightly brown. Remove from the heat. 3. In a blender or food processor combine the seeds with the juices and oil. Blend for 30 seconds. By hand fold in the sour cream cilantro and chili powder. Toss the dressing with the salad and serve on butter lettuce. Exchanges 1/2 Carbohydrate 1 Vegetable 3 Lean Meat Calories 221

slide 330:

Calories from Fat 71 Total Fat 8 g Saturated Fat 2 g Cholesterol 66 mg Sodium 64 mg 316/446 Total 11 Carbohydrate g Dietary Fiber 2 g Sugars 4 g Protein 27 g

slide 331:

Good Ol’ Pork Barbecue Total Servings: 6 Serving Size: 3–4 oz with 1–2 oz bread This recipe is high in sodium due to the catsup. If you need to reduce sodium in your diet try using reduced-sodium catsup. 2 Tbsp canola oil 1 small onion minced 1 cup catsup 2 Tbsp red wine vinegar 1 Tbsp honey

slide 332:

2 Tbsp Worcestershire sauce 1 cup water 2 tsp paprika 2 tsp chili powder 1/2 tsp cayenne 318/446 1 1/2 lb cooked pork tenderloin shredded or cubed into small pieces 6 slices toasted French Italian or multi- grain bread 1. To make the sauce combine all ingredi- ents except the pork and bread in a sauce- pan. Simmer uncovered over medium heat for 15 minutes until the onion has softened. 2. Prepare the pork and add it to the sauce. Continue to simmer for 5 minutes. 3. Pile the pork filling evenly over each bread slice. Eat with a fork. Exchanges 2 Carbohydrate 3 Lean Meat

slide 333:

319/446 Calories 320 Calories from Fat 94 Total Fat 10 g Saturated Fat 2 g Cholesterol 66 mg Sodium 730 mg Total 31 Carbohydrate g Dietary Fiber 3 g Sugars 10 g Protein 27 g

slide 334:

VERY QUICK VEGETABLES To Cure Diabetes Naturally Click Here

slide 335:

The phrase “strive for five” is really true when it comes to eating vegetables. Unfortu- nately most of the time vegetables just end up as lifeless blobs on our plates. This chapter provides fast delicious vegetable re- cipes that everyone will enjoy. You can use

slide 336:

321/446 either fresh or frozen vegetables but avoid canned varieties because of the high sodium content and dull flavor. Although eating fresh vegetables is a tasty part of your healthy lifestyle avoid the tend- ency to overbuy them. For the freshest fla- vor try to store vegetables for no more than 2 days in your refrigerator. If you want them to last longer your best bet would be to buy frozen veggies. The new vegetable plastic bags available with tiny holes to help the ve- getables breathe will keep your vegetables fresher. Look for this in the plastic bag and foil aisle of your grocery store. For the best nutritional value try to stick with the vegetable “powerhouses” such as broccoli cauliflower carrots peppers par- ticularly the red ones beets and all of the greens such as mustard kale chard col- lards and spinach.

slide 337:

VEGETABLE COOKING METHODS CARROTS WITH ORANGE GLAZE GARDEN-FRESH GREEN BEANS AND TOMATOES WITH OREGANO ASPARAGUS IN BROWN SAUCE TRIPLE CABBAGE DELIGHT SESAME KALE FRESH SPINACH AND MUSHROOM MEDLEY SNOW PEAS WITH WATER CHESTNUTS AND BAMBOO SHOOTS BABY RED POTATOES WITH FRESH HERBS GRILLED SUMMER SQUASH AND ZUCCHINI SAUCY GREEN BEANS AND CAULIFLOWER

slide 338:

Vegetable Cooking Methods Many different techniques are available to cook vegetables. Use methods like the ones below to keep vegetables crisp colorful and full of nutrients. Steaming: This technique requires a little more time than boiling but preserves levels of some nutrients like vitamin C which are diminished by boiling. Steaming helps retain delicate vegetable flavors and is therefore better suited to mild-tasting vegetables such as summer squash carrots and beets rather than strong-tasting vegetables such as Brus- sels sprouts and cabbage. For proper steam- ing place vegetables on a steamer rack above boiling water in a saucepan. Cover the sauce- pan tightly to keep in the steam. Replenish the water if you need to during the steaming

slide 339:

324/446 process. Pasta pots often come with steamer inserts or use Chinese bamboo steamers that stack and enable you to steam many items at once. Folding steamers fit in most pots. Stir-frying: This is a very quick method of preparing vegetables. Keep the heat relat- ively high and continuously toss the cut ve- getables over the heat until they are done but are still slightly crisp. A wok is the best vehicle for stir-frying but a heavy skillet will do. Make sure your pan is hot enough or the food will absorb too much oil and stick to the sides. Grilling: This method is suitable for cer- tain vegetables. Sweet peppers tomatoes large mushrooms potatoes sweet potatoes and corn are all delicious when grilled. Sim- ply brush the vegetables with a little oil to prevent drying. You can place small pieces of vegetables in foil and then set them on the grill. The rack should be about 6 inches from

slide 340:

325/446 the heat source and the heat should be about medium. Microwaving: This technique is best for vegetables you need done in a hurry that would normally take a long time to cook. Usually vegetables should be microwaved at high power. Roasting: This is a favorite method of cooking winter squash potatoes sweet pota- toes eggplant peppers and tomatoes. The dry heat preserves the flavor of these veggies better than steaming. Moisten the vegetable with oil or a marinade and bake in the oven until tender. You can also scatter these ve- getables around a chicken or roast to absorb the meat juices as they cook. Braising: This method cooks vegetables slowly with a small amount of liquid which you can then use to make a sauce. For added flavor the braising liquid should be either soup stock or water enhanced with onions garlic or herbs. The best braising pan is a

slide 341:

326/446 deep sauté pan with a lid a heavy wide cas- serole or a Dutch oven. Braising is best for slow-cooking vegetables such as large pieces of carrot potatoes or eggplant. Use Herbs and Spices: Try experiment- ing with different herbs and spices. Reaching for the salt shaker all the time limits your culinary imagination and adds unwanted sodium to your meal plan. Vegetables have a nice sweet flavor when cooked properly so a sprinkle or two of salt is all you really need. When you just feel like tossing in some herbs for flavor here are some good matches. Fresh herbs will taste the best. You can use dried herbs but for best flavor res- ults make sure they are not more than a year old. • Tarragon for asparagus • Basil for tomatoes carrots and potatoes • Thyme for carrots and summer squash • Rosemary for potatoes peas and spinach • Mint for peas

slide 342:

• Dill for broccoli corn and beets • Marjoram for broccoli 327/446 Use about 1 Tbsp of chopped herbs for 2 cups of vegetables. Just take a pair of scis- sors and snip the herb right into the cooked vegetable. Add fresh ground pepper a dash of olive oil and serve

slide 343:

Carrots with Orange Glaze Total Servings: 6 Serving Size: 1/2 cup You can also use this glaze for cooked beets. Carrots 3 cups diagonally sliced peeled carrots Glaze 1/3 cup fresh orange juice 1/4 cup water 1 Tbsp fresh lemon juice 1 Tbsp honey 1 tsp cinnamon

slide 344:

1/2 tsp nutmeg 1 Tbsp cornstarch or arrowroot 2 Tbsp water Garnish Fresh mint leaves 329/446 1. Prepare the carrots by steaming them over boiling water on a steamer rack covered for 5 minutes. Drain and set aside. 2. In a small saucepan over medium heat combine the orange juice water lemon juice honey and spices. Bring to a boil. Re- duce the heat and cook for 3 minutes. 3. Combine the cornstarch or arrowroot with the water. Add to the orange juice mixture and cook over low heat until thickened. Pour the orange glaze over the carrots and serve. Garnish with mint leaves. Exchanges 2 Vegetable Calories 54

slide 345:

Calories from Fat 1 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 48 mg 330/446 Total 13 Carbohydrate g Dietary Fiber 2 g Sugars 7 g Protein 1 g

slide 346:

Garden-Fresh Green Beans and Tomatoes with Oregano Total Servings: 6 Serving Size: 1/2 cup Try to purchase vine-ripened tomatoes for this straight- from-thefield side dish. 2 tsp olive oil 1/4 cup diced onion 2 garlic cloves minced

slide 347:

332/446 2 cups cut green beans trim ends and cut green beans in 1-inch lengths 1/4 cup low-fat reduced-sodium chicken broth 1 medium tomato diced 1 Tbsp fresh minced oregano 1 Tbsp minced parsley Fresh ground pepper and salt to taste 1. In a wok or heavy skillet over medium- high heat heat the oil. Add the onion and garlic and sauté for 3 minutes do not let the garlic brown. Add the green beans and broth cover and steam for 3 minutes. 2. Add the diced tomato cover and steam 30 seconds. Add the oregano parsley pepper and salt and steam for 30 seconds more. Serve. Exchanges 1 Vegetable 1/2 Fat

slide 348:

Calories 39 Calories from 333/446 Fat 17 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 32 mg Total Carbohydrate 6 g Dietary Fiber 2 g Sugars 2 g Protein 1 g

slide 349:

Asparagus in Brown Sauce Total Servings: 6 Serving Size: 1/2 cup To prepare asparagus break off the bottom end and diagon- ally slice it into 1-inch lengths. Choose asparagus that has tightly closed buds and stems that are neither too thin nor too thick. Asparagus is best in the spring. Asparagus

slide 350:

2 tsp peanut oil 3 garlic cloves minced 6 cups sliced asparagus about 2 lb Sauce 335/446 1/2 cup low-fat reduced-sodium chicken broth 2 Tbsp lite soy sauce 2 Tbsp rice vinegar 1 Tbsp oyster sauce 1 tsp Tabasco ® sauce 1 tsp sesame oil 1 1/2 Tbsp cornstarch or arrowroot powder 3 Tbsp water Garnish 1/4 cup minced scallions 1. In a wok over medium-high heat heat the oil. Add the garlic and sauté for 20 seconds. Add the asparagus and stir-fry for 3 minutes. 2. Combine all the sauce ingredients except the cornstarch or arrowroot powder and

slide 351:

336/446 the water. Add to the asparagus cover and steam for 1 minute. 3. Add the cornstarch or arrowroot powder to the water and stir until it is completely dissolved. Add this mixture to the sauce. Cook until sauce is thickened about 1 minute. Garnish with scallions. Exchanges 2 Vegetable 1/2 Fat Calories 80 Calories from Fat 27 Total Fat 3 g Saturated Fat 1 g Cholesterol 0 mg Sodium 340 mg

slide 352:

Total Carbohydrate 11 g Dietary Fiber 4 g Sugars 5 g Protein 5 g 337/446

slide 353:

Triple Cabbage Delight Total Servings: 6 Serving Size: 1/2 cup Bok choy green cabbage and Napa cabbage are delicious with a quick mustard-flavored sauce. Napa cabbage is a large Chinese cabbage with light green leaves. Bok choy cab- bage looks a little like celery. To use cut off the tough base then slice the stalks including

slide 354:

339/446 the leaves. Discard any tough leaves. Cabbage 1 cup sliced bok choy cabbage 1 cup sliced green cabbage 1/4 small head 1 cup sliced Napa cabbage Sauce 1/2 cup Dijon mustard 3 Tbsp lite soy sauce 1 tsp sugar 2 Tbsp rice vinegar 1. In a large pot of boiling water add the sliced cabbages and cook for just 1 minute. Drain and splash the cabbage with cold water. 2. Mix all ingredients for the sauce. Add the mustard sauce to the cabbage and toss well. Serve chilled. This dish is good with a fish entree. Exchanges

slide 355:

1 Vegetable Calories 30 Calories from Fat 8 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 559 mg 340/446 Total Carbohydrate 4 g Dietary Fiber 1 g Sugars 4 g Protein 1 g

slide 356:

Sesame Kale Total Servings: 6 Serving Size: 1/2 cup Kale deserves a wider audience in this country. This vitamin- and fiber-packed vegetable is so easy to prepare. 1 1/2 lb kale 2 tsp sesame oil 2 garlic cloves minced 1/4 cup low-fat reduced-sodium chicken broth 1 Tbsp lite soy sauce 2 tsp toasted sesame seeds

slide 357:

Fresh ground pepper to taste 342/446 1. Wash the kale but let the water cling to it. Cut off and discard the tough stems. Slice the leaves once down the middle then cut them crosswise into 1-inch-wide strips. 2. In a wok heat the oil. Add the garlic. Sauté for 10 seconds. Add the kale and the broth. Cover and steam for 3 minutes until the kale wilts. Add the soy sauce. 3. Top the kale with sesame seeds and fresh ground pepper. Serve. Exchanges 1 Vegetable 1/2 Fat Calories 52 Calories from Fat 23 Total Fat 3 g Saturated Fat 0 g

slide 358:

Cholesterol 0 mg Sodium 127 mg 343/446 Total Carbohydrate 6 g Dietary Fiber 2 g Sugars 3 g Protein 2 g

slide 359:

Fresh Spinach and Mushroom Medley Total Servings: 6 Serving Size: 1/2 cup Popeye was right when he dug into his spinach Rich in nutri- ents with a slight peppery fla- vor fresh spinach can’t be beat. 2 tsp olive oil 2 garlic cloves minced

slide 360:

345/446 1/2 cup canned straw mushrooms drained Look in the Asian food section of your grocery store or substitute regular mushrooms. 3/4 lb fresh spinach leaves washed do not dry stemmed and coarsely chopped about 2 1/2 cups 2 Tbsp fresh lemon juice Fresh ground pepper and salt to taste 1. In a wok or heavy skillet over medium- high heat heat the oil. Add the garlic and sauté for 10 seconds. Add the mushrooms and sauté for 2 minutes. 2. Add the spinach cover and steam for 2–3 minutes until it wilts. Add the lemon juice and pepper and serve. Exchanges 1 Vegetable Calories 34

slide 361:

Calories from Fat 15 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 126 mg 346/446 Total Carbohydrate 4 g Dietary Fiber 2 g Sugars 1 g Protein 2 g

slide 362:

Snow Peas with Water Chestnuts and Bamboo Shoots Total Servings: 6 Serving Size: 1/2 cup Snow peas are one of the quickest-cooking vegetables. Be sure to buy only fresh snow peas—anything else pales in comparison 2 tsp peanut oil 1/2 cup diced onion

slide 363:

1/4 cup diced celery 2 cups trimmed fresh snow peas 1/2 cup sliced water chestnuts 1/2 cup sliced bamboo shoots 348/446 1/2 cup low-fat reduced-sodium chicken broth Fresh ground pepper and salt to taste 1. In a wok over medium-high heat heat the oil. Add the onion and celery and stir-fry for 3 minutes. 2. Add the snow peas water chestnuts bam- boo shoots and broth. Cover and steam 1–2 minutes. 3. Add the pepper and salt to taste. Snow peas should still be crisp and bright green when served. Exchanges 1 Vegetable 1/2 Fat Calories 51

slide 364:

Calories from Fat 17 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 41 mg 349/446 Total Carbohydrate 7 g Dietary Fiber 2 g Sugars 4 g Protein 2 g

slide 365:

Baby Red Potatoes with Fresh Herbs Total Servings: 6 Serving Size: 1/2 cup When choosing potatoes for this recipe seek out very small ones. They will be sweet and moist and it only takes about 10 minutes for them to boil. 3 cups about 1 1/2 lb baby red potatoes washed and scrubbed do not peel 1 Tbsp olive oil 4 garlic cloves minced

slide 366:

2 tsp minced dill 2 tsp minced rosemary 1 tsp minced mint 1 tsp minced rosemary Fresh ground pepper to taste 351/446 1. In a medium saucepan cover the potatoes with water and boil for about 10 minutes. Drain and place in a bowl. 2. Toss the potatoes with the remaining in- gredients and serve. Exchanges 1 1/2 Starch Calories 121 Calories from Fat 22 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg

slide 367:

Sodium 7 mg Total 23 Carbohydrate g 352/446 Dietary Fiber 2 g Sugars 3 g Protein 2 g

slide 368:

Grilled Summer Squash and Zucchini Total Servings: 6 Serving Size: 1/2 small zucchini or squash Grilling yellow squash and zucchini really brings out their flavors. Squash 3 small summer squash combination of zucchini and yellow Basting sauce

slide 369:

1 garlic clove minced 1/2 tsp paprika 1/2 tsp cumin 2 Tbsp olive oil 1 Tbsp fresh lemon juice 354/446 1. Halve each squash but do not peel. Com- bine all ingredients for sauce. 2. To grill place the squash on a rack over medium-hot coals with the rack set 6 inches from the heat source. Baste with some of the sauce. Grill the squash about 5 minutes on each side basting frequently with sauce. Serve. Exchanges 1 Vegetable 1/2 Fat Calories 29 Calories from Fat 21 Total Fat 2 g

slide 370:

Saturated Fat 0 g Cholesterol 0 mg Sodium 1 mg 355/446 Total Carbohydrate 2 g Dietary Fiber 1 g Sugars 1 g Protein 0 g

slide 371:

Saucy Green Beans and Cauliflower Total Servings: 6 Serving Size: 1/2 cup Just a touch of sharp bleu cheese makes this dish special Vegetables 1 1/2 cups cauliflower florets 1 1/2 cups trimmed green beans Sauce 1 Tbsp light soft tub margarine 1 Tbsp unbleached white flour 1/2 cup evaporated nonfat milk

slide 372:

1 1/2 oz crumbled bleu cheese 2 tsp Dijon mustard 357/446 1. Steam the cauliflower over boiling water on a steamer rack for 5 minutes. Add the green beans and steam for an additional 2–3 minutes. Remove from heat. 2. Meanwhile make the sauce. In a large skillet heat the margarine. Add the flour and stir until smooth. Add the milk and cook until bubbly. Add the cheese and mus- tard. Toss in the cooked vegetables and serve. Exchanges 2 Vegetable 1/2 Fat Calories 72 Calories from Fat 27 Total Fat 3 g

slide 373:

Saturated Fat 1.3 g Cholesterol 5 mg Sodium 189 mg 358/446 Total Carbohydrate 8 g Dietary Fiber 2 g Sugars 3 g Protein 4 g

slide 374:

SWEET ENDINGS To Cure Diabetes Naturally Click Here Nothing completes a meal like dessert but who has the time to make dessert and din- ner Fortunately preparing dessert does not

slide 375:

have to be a complicated process. In this chapter simple ingredients are turned into spectacular creations. You’ll get the best results with some of the fruit desserts if you use fresh fruit. Canned or frozen fruit does not hold up as well or

slide 376:

360/446 taste as good. Buying fruits when they are in season will ensure the best-tasting desserts. So go ahead—indulge in these healthy sweet endings

slide 377:

BERRIES WITH ITALIAN CREAM HOT FRUIT COMPOTE PUMPKIN MOUSSE POACHED CINNAMON ORANGES CHOCOLATE SPICE PUDDING BLUEBERRIES CHANTILLY GLAZED FRUIT STOVETOP APPLE-RICE PUDDING

slide 378:

Berries with Italian Cream Total Servings: 6 Serving Size: 1/2 cup This delectable dessert is re- miniscent of Italian cannoli but has much less fat. 3 cups sliced fresh strawberries or raspberries 1 tsp sugar 1 15-oz carton fat-free ricotta cheese 1 Tbsp Grand Marnier 1 tsp vanilla 1 1/2 tsp grated orange peel

slide 379:

363/446 1. In a medium bowl mix together the ber- ries and the sugar. Set aside. 2. With an electric beater beat together the remaining ingredients until light and fluffy. 3. Divide berries among dessert dishes. Top each serving with a portion of the cream. Exchanges 1 Fruit 1 Very Lean Meat Calories 88 Calories from Fat 3 Total Fat 0 g Saturated Fat 0 g Cholesterol 23 mg Sodium 58 mg

slide 380:

Total 11 Carbohydrate g 364/446 Dietary Fiber 2 g Sugars 7 g Protein 10 g

slide 381:

Hot Fruit Compote Total Servings: 6 Serving Size: 1/2 cup This dessert will warm you up on a cold winter day 1 cup diced apples try Granny Smith or Rome 1/2 cup dried apricots 1/2 cup raisins 1 cup diced pears 1/2 tsp cinnamon 1/4 tsp nutmeg 1/2 cup brandy 2 Tbsp lemon juice

slide 382:

2 tsp honey 366/446 Combine all ingredients and mix well. Place in a casserole dish and bake at 350°F for 20 minutes until the fruit is soft. Exchanges 1 1/2 Fruit Calories 111 Calories from Fat 3 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 4 mg Total 25 Carbohydrate g Dietary Fiber 3 g

slide 383:

Sugars 19 g Protein 1 g 367/446

slide 384:

Pumpkin Mousse Total Servings: 6 Serving Size: 1/2 cup Pumpkin is a wonderful source of vitamin A. Be sure to include this nutritious vegetable in desserts throughout the year not just during the holidays. 2 cups canned pumpkin not pumpkin pie filling 1 Tbsp honey 2 tsp cinnamon 2 tsp grated lemon peel

slide 385:

1 cup fat-free ricotta cheese 369/446 In a medium bowl combine the pumpkin honey cinnamon and lemon peel. Mix well. Fold in the ricotta cheese. Refrigerate for 1 hour and serve. Exchanges 1/2 Carbohydrate Calories 57 Calories from Fat 1 Total Fat 0 g Saturated Fat 0.1 g Cholesterol 13 mg Sodium 36 mg

slide 386:

Total Carbohydrate 9 g Dietary Fiber 2 g Sugars 6 g Protein 6 g 370/446

slide 387:

Poached Cinnamon Oranges Total Servings: 6 Serving Size: 1/2 cup Jazz up plain citrus with a warm cinnamon syrup. If you use unsweetened grape juice the nutrient analysis in parentheses applies. 3 large oranges peeled and sliced into 1/2-inch rounds 2 cups red wine or unsweetened grape juice

slide 388:

1 Tbsp honey 2 cinnamon sticks 2 tsp vanilla 2 tsp grated orange peel 1. Prepare the oranges and set aside. 372/446 2. In a medium saucepan over medium heat combine the wine or juice honey and cin- namon sticks. Bring to a boil. Reduce the heat and cook for 15 minutes. 3. Remove from the heat and add the vanilla and orange peel. Pour over the oranges in a bowl and refrigerate 1 hour. Serve. Exchanges 1 2 Fruit Calories 83 111 Calories from Fat 1 2

slide 389:

Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber 0 g 0 g 0 g 0 g 0 g 0 g 2 mg 3 mg 16 g 28 g 2 g 3 g 373/446

slide 390:

Sugars 12 g 24 g Protein 1 g 1 g 374/446

slide 391:

Chocolate Spice Pudding Total Servings: 6 Serving Size: 1/2 cup Chocolate lovers rejoice This spicy pudding tastes like the pudding from your childhood but it’s much healthier. 1/3 cup unsweetened cocoa powder 1/4 cup sugar 1 Tbsp cornstarch or arrowroot powder 1/2 tsp ginger 1/4 tsp allspice 1 tsp cinnamon 3 cups evaporated nonfat milk

slide 392:

1 egg yolk slightly beaten 3 tsp vanilla 376/446 1. Mix first six ingredients in a saucepan. Stir in the milk and egg yolk. Cook until the mixture thickens stirring constantly. 2. Remove from heat and add vanilla. Pour into six custard dishes. Chill and serve. Exchanges 1 Fat-Free Milk 1 Carbohydrate Calories 157 Calories from Fat 16 Total Fat 2 g Saturated Fat 1 g Cholesterol 40 mg Sodium 149 mg

slide 393:

Total 27 Carbohydrate g 377/446 Dietary Fiber 1 g Sugars 20 g Protein 11 g

slide 394:

Blueberries Chantilly Total Servings: 6 Serving Size: 1/2 cup fruit with 1/4 cup topping Clouds of light sour cream and cream cheese surround plump juicy blueberries. 2 cups fresh blueberries 1 cup fresh raspberries 1 cup fat-free sour cream 1/2 cup fat-free cream cheese 1 Tbsp orange juice 1 Tbsp honey 1 tsp cinnamon

slide 395:

2 tsp orange peel 379/446 Place the blueberries and raspberries in a large bowl. With electric beaters whip to- gether the sour cream cream cheese orange juice honey and cinnamon until light and fluffy. Spread over the top of the berries. Garnish with orange peel and serve. Exchanges 1 1/2 Carbohydrate Calories 105 Calories from Fat 3 Total Fat 0 g Saturated Fat 0 g Cholesterol 5 mg Sodium 171 mg

slide 396:

Total 21 Carbohydrate g 380/446 Dietary Fiber 3 g Sugars 11 g Protein 5 g

slide 397:

Glazed Fruit Total Servings: 6 Serving Size: 1/2 cup This jewel-colored compote is almost too pretty to eat. 1 cup fresh blueberries 1 cup sliced strawberries 1 cup sliced peaches 1/4 cup low-sugar blackberry preserves 1/4 cup low-sugar orange marmalade 2 Tbsp lemon juice 1 tsp grated lemon peel 1. Grouping together in rows place the fruit in a large glass bowl.

slide 398:

382/446 2. In two separate small saucepans heat each jam with one half of the lemon juice and lemon peel until it boils. 3. Pour each melted jam on one half of the fruit. Serve. Exchanges 1 Fruit Calories 58 Calories from Fat 2 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 12 mg Total 14 Carbohydrate g Dietary Fiber 2 g

slide 399:

Sugars 8 g Protein 0 g 383/446

slide 400:

Stovetop Apple-Rice Pudding Total Servings: 6 Serving Size: 1/2 cup Apple pie spice and applesauce make this a delicious variation of traditional rice pudding. Pudding 2 cups evaporated nonfat milk 1 8-oz jar unsweetened applesauce 1/2 cup raisins 2 Tbsp fructose 1 tsp apple pie spice

slide 401:

1 1/2 cups quick-cooking rice Garnish Apple pie spice 385/446 1. In a saucepan combine the milk apple- sauce raisins fructose and apple pie spice. Bring to a boil then stir in the rice. 2. Cover and simmer for about 10–15 minutes until liquid is absorbed. Spoon in- to dessert dishes and dust with apple pie spice. Serve warm or cold. Exchanges 1 1/2 Starch 1 Fruit 1/2 Fat-Free Milk Calories 222 Calories from Fat 3 Total Fat 0 g

slide 402:

Saturated Fat 0 g Cholesterol 3 mg Sodium 102 mg 386/446 Total 46 Carbohydrate g Dietary Fiber 1 g Sugars 22 g Protein 9 g

slide 403:

COMPLETE MENUS FOR EVERY DAY AND ENTERTAINING

slide 404:

388/446 To Cure Diabetes Naturally Click Here When you need a complete menu in a hurry look no further than these appetizing theme menus—suitable for every day and for enter- taining. Each menu serves six people. Shop- ping lists are provided as well as a “count- down” timetable that shows you the order in which to prepare your food so all of your meal will be ready to eat at the same time

slide 405:

ROMANTIC DINING LAZY SUNDAY BRUNCH COUNTRY FRENCH DINNER WARM SUMMER EVENING DINNER ITALIANO

slide 406:

ROMANTIC DINING ME Broiled mon Roasted Pepper Herbed Potatoe Green with S Mushro Fresh Raspbe SHOPPING LIST 1 1/2 lb salmon fillets Olive oil Lemon juice

slide 407:

1 12-oz jar roasted red peppers Evaporated nonfat milk Dried or fresh oregano Onions 1 small shallot 1 1/2 lb small red potatoes 1 lb fresh green beans 1/2 lb fresh shiitake mushrooms Lite soy sauce Low-fat reduced-sodium chicken broth 1 1/2 pints raspberries Rosemary Thyme Paprika White wine COUNTDOWN 1. Prepare the Herb Potatoes. 391/446 2. While the Herb Potatoes are baking pre- pare the Roasted Red Pepper Sauce. Set sauce aside in a saucepot.

slide 408:

392/446 3. Wash the raspberries place in individual glass dessert dishes and place the dishes in the refrigerator. 4. Prepare the salmon but do not broil yet. 5. Prepare the Green Beans with Shiitake Mushrooms. 6. Remove the potatoes from the oven. Place the salmon steaks under the broiler. 7 Heat the Roasted Red Pepper Sauce. 8. Place the salmon green beans and pota- toes on a plate and serve. 9. Serve fresh raspberries for dessert

slide 409:

Broiled Salmon with Roas- ted Red Pepper Sauce Total Servings: 6 Serving Size: 3 oz salmon with 2–3 Tbsp sauce Salmon 2 tsp olive oil 2 Tbsp fresh lemon juice 1 1/2 lb salmon fillets Sauce 2 tsp olive oil 1 medium onion minced 1 12-oz jar roasted red peppers drained and chopped 3 Tbsp evaporated nonfat milk

slide 410:

394/446 2 tsp fresh minced oregano or 1 tsp dried Fresh ground pepper and salt to taste 1. Combine the lemon juice and olive oil and brush over the salmon. Let the salmon sit at room temperature for 10 minutes. 2. To make the sauce heat the oil in a small skillet over mediumhigh heat. Add the onion and sauté for 5 minutes. 3. In a blender puree the onions with the roasted red peppers. Add the evaporated milk and oregano. Season with pepper and mix well. 4. Place the salmon on a broiler rack set 6 inches from the heat source. Broil the sal- mon for about 10 minutes until the salmon is tender. 5. Heat the sauce in a small saucepan. To serve place a small pool of sauce on a din- ner plate. Top with a 3-oz salmon fillet. Spoon some sauce on top. Repeat with all fillets.

slide 411:

Exchanges 1 Vegetable 3 Lean Meat 1 Fat Calories 240 Calories from Fat 116 Total Fat 13 g Saturated Fat 2 g Cholesterol 77 mg Sodium 168 mg 395/446 Total Carbohydrate 5 g Dietary Fiber 1 g Sugars 3 g Protein 25 g

slide 412:

Herbed Potatoes Total Servings: 6 Serving Size: 1/2 cup 1 1/2 lb small red potatoes 1 1/2 tsp olive oil 6 sprigs rosemary 6 sprigs thyme 2 Tbsp white wine 2 1/2 tsp paprika 1. Preheat the oven to 400°F. Wash and scrub the potatoes. Cut each potato in half. 2. Place about 1/2 cup of potatoes on six squares of foil large enough to fold over. Divide the olive oil herbs wine and paprika evenly over each packet. Seal the packets and place in the oven.

slide 413:

397/446 3. Bake for 30 minutes. Let cool for 5 minutes. Place a packet on each plate and let each person carefully open the packet. Exchanges 1 1/2 Starch Calories 110 Calories from Fat 11 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 6 mg Total 23 Carbohydrate g Dietary Fiber 2 g Sugars 2 g Protein 2 g

slide 414:

Green Beans with Shiitake Mushrooms Total Servings: 6 Serving Size: 1/2 cup 3 Tbsp low-fat reduced-sodium chicken broth 1 small shallot minced 1 lb trimmed green beans cut into 1-inch lengths 1/2 lb sliced and stemmed shiitake mushrooms 2 Tbsp lite soy sauce 1. In a skillet over medium heat heat the broth. Add the shallot and sauté for 3 minutes.

slide 415:

399/446 2. Add the green beans and shiitake mushrooms. Stir-fry for 5 minutes. Add the soy sauce. Cover and steam for 2 minutes. Exchanges 2 Vegetable Calories 41 Calories from Fat 3 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 208 mg Total Carbohydrate 9 g Dietary Fiber 3 g Sugars 4 g Protein 2 g

slide 416:

LAZY SUNDAY BRUNCH MENU Scrambled Eggs in Crisp Potato Skins Spicy Tur- key Sausages Whole- Grain Toast Banana Mint Slushes SHOPPING LIST

slide 417:

Eggs or egg substitutes 3 large baking potatoes Olive oil Paprika 1 red pepper 1 green pepper Reduced-fat or fat-free cream cheese Cilantro Parsley Fennel seeds Crushed red pepper flakes Cumin Cloves 1 lb lean ground turkey Whole-grain bread 2 bananas Mint Vanilla extract Nonfat milk COUNTDOWN 401/446

slide 418:

402/446 1. Prepare the turkey sausage mixture the night before to let the flavors blend. 2. The next day prepare the potato skins. 3. Slice the whole-grain bread if not already sliced. 4. Cook the sausages and keep warm. 5. Cook the eggs and place in the cooked potato shells. 6. While toasting whole-grain bread prepare the banana mint slushes. 7. Place the eggs sausages and bread on plates. Pour the slushes in a pitcher. Serve.

slide 419:

Scrambled Eggs in Crisp Potato Skins Total Servings: 6 Serving Size: 2 eggs with 1/2 large baked potato skin Shells 3 large cooked baking potatoes cut in half and scooped out leave a 1-inch shell 1 1/2 tsp olive oil Paprika Eggs Nonstick cooking spray 1/2 cup each diced red and green pepper 12 egg substitutes beaten 2 Tbsp reduced-fat or fat-free cream cheese

slide 420:

404/446 1. Preheat the oven to 400°F. Place the scooped-out potato skins on a baking sheet. Brush the skins with oil. Dust each shell with paprika. Bake in the oven for 20 minutes. 2. To prepare the eggs place a nonstick skil- let over medium heat and spray the skillet lightly with cooking spray. Add the peppers and sauté for 5 minutes. 3. Add the eggs and cook about 5 minutes until eggs are set. Add the cream cheese and blend in well. 4. To serve pile the eggs into the potato shells and dust with more paprika. Exchanges 1 Starch 2 Very Lean Meat Calories 153

slide 421:

Calories from Fat 18 Total Fat 2 g Saturated Fat 1 g Cholesterol 3 mg Sodium 241 mg 405/446 Total 18 Carbohydrate g Dietary Fiber 1 g Sugars 3 g Protein 15 g

slide 422:

Spicy Turkey Sausages Total Servings: 6 Serving Size: 2 oz 1/2 cup finely minced cilantro 1/2 cup finely minced parsley 2 tsp fennel seeds 1/4 tsp cumin 1/4 tsp cloves 1 tsp crushed red pepper flakes Fresh ground pepper and salt to taste 1 lb lean ground turkey your butcher can grind this for you 1. Combine all ingredients in a food pro- cessor or mix together very well by hand.

slide 423:

407/446 2. Let the turkey mixture chill for several hours. Then form the mixture into patties. 3. In a nonstick skillet cook the patties on each side for 3–4 minutes until the turkey is cooked through. Exchanges 2 Very Lean Meat Calories 84 Calories from Fat 4 Total Fat 0 g Saturated Fat 0 g Cholesterol 50 mg Sodium 58 mg Total Carbohydrate 0 g

slide 424:

Dietary Fiber 0 g Sugars 0 g Protein 18 g 408/446

slide 425:

Banana Mint Slushes Total Servings: 6 Serving Size: 1/2 cup 2 bananas 10 mint leaves 2 tsp vanilla extract 3 cups nonfat milk 1 cup ice cubes Place the bananas in a blender and puree. Add the remaining ingredients and blend well. Serve from a tall pitcher in frosty glasses. Exchanges 1/2 Fruit

slide 426:

1/2 Fat-Free Milk Calories 76 Calories from Fat 3 Total Fat 0 g Saturated Fat 0 g Cholesterol 2 mg Sodium 63 mg 410/446 Total 14 Carbohydrate g Dietary Fiber 1 g Sugars 11 g Protein 5 g

slide 427:

COUNTRY FRENCH DINNER MENU Chicken wi Tarragon a Mushrooms Carrots wi Fennel Roasted Potatoes Macédoine Fruit SHOPPING LIST 3 whole chicken breasts Tarragon 1 lb sliced mushrooms

slide 428:

Dry white wine 3 shallots 3 cups small carrots Port wine Fennel seeds Olive oil 1 lb small red potatoes 2 medium apples 2 bananas Red grapes 1 orange Orange liqueur Lemon juice COUNTDOWN 412/446 1. Prepare the Macédoine of Fruit and set in the refrigerator until time for dessert. 2. Drizzle red potatoes with a little olive oil and place in the oven to roast for 30 minutes. 3. Prepare the carrots.

slide 429:

4. Prepare the chicken. 413/446 5. Remove the potatoes from the oven and place on plates with the chicken and carrot packets. 6. Serve dessert.

slide 430:

Chicken with Tarragon and Mushrooms Total Servings: 6 Serving Size: 3–4 oz chicken with sauce 3 whole chicken breasts halved boned and skinned 6 sprigs tarragon 3 shallots minced 1/4 cup dry white wine 1 lb sliced mushrooms Fresh ground pepper and salt to taste

slide 431:

415/446 1. Preheat the oven to 350°F. Tear aluminum foil into six squares large enough to seal the chicken. 2. Place a chicken breast on each foil piece. Place the remaining ingredients on top of each breast dividing evenly. Fold the foil over to seal. Place the chicken packets in the oven and bake for about 15 minutes. 3. Place the packets on individual plates and let each person carefully open the packet. Exchanges 1 Vegetable 4 Very Lean Meat Calories 163 Calories from Fat 30 Total Fat 3 g Saturated Fat 1 g

slide 432:

Cholesterol 73 mg Sodium 89 mg 416/446 Total Carbohydrate 4 g Dietary Fiber 1 g Sugars 1 g Protein 28 g

slide 433:

Carrots with Fennel Total Servings: 6 Serving Size: 1/2 cup 3 cups baby carrots 3 Tbsp port wine 1 Tbsp fennel seeds 1 Tbsp olive oil Fresh ground pepper and salt to taste 1. Preheat the oven to 350°F. Tear aluminum foil into six pieces large enough to seal the carrots. 2. Divide all ingredients evenly among all six pieces of foil. Crimp to seal. Place the pack- ets in the oven and bake for 15 minutes un- til carrots are tender.

slide 434:

418/446 3. Place the packets on individual plates and let each person carefully open the packet. Exchanges 2 Vegetable 1/2 Fat Calories 60 Calories from Fat 22 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 72 mg Total Carbohydrate 8 g Dietary Fiber 3 g Sugars 3 g Protein 1 g

slide 435:

Macédoine of Fruit Total Servings: 6 Serving Size: 1/2 cup 2 medium apples unpeeled and thinly sliced 2 bananas thinly sliced 1 cup red grapes 1 orange peeled and sliced 1 Tbsp orange liqueur 2 Tbsp lemon juice Combine all ingredients in a large glass bowl. Toss to mix well. Refrigerate and serve chilled. Exchanges 1 1/2 Fruit

slide 436:

420/446 Calories 102 Calories from Fat 5 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 2 mg Total 25 Carbohydrate g Dietary Fiber 3 g Sugars 19 g Protein 1 g

slide 437:

WARM SUMMER EVENING MENU Crab Louis Peppers Vinaigrette Crusty Rolls Grilled Glazed Peaches

slide 438:

SHOPPING LIST 1 1/2 lb lump crabmeat Reduced-fat mayonnaise Evaporated nonfat milk Hot chili sauce Lemon juice Scallions Romaine lettuce 1 red pepper 1 yellow pepper 2 green peppers Red wine vinegar Fresh chives Olive oil Whole-grain rolls 3 large peaches Low-calorie margarine Orange juice Sugar COUNTDOWN

slide 439:

1. Prepare the peppers and chill. 423/446 2. Prepare the Crab Louis and place on a platter. 3. Set out the rolls. 4. Remove the peppers from the refrigerator and serve with the Crab Louis and rolls. 5. Grill the peaches and eat.

slide 440:

Crab Louis Total Servings: 6 Serving Size: 3 oz 1 1/2 lb lump crabmeat 1/2 cup reduced-fat mayonnaise 2 Tbsp evaporated nonfat milk 2 Tbsp hot chili sauce 1 Tbsp lemon juice 2 Tbsp diced green pepper 3 Tbsp minced scallions Romaine lettuce leaves Combine all ingredients. Set crabmeat on top of romaine lettuce leaves and serve. Exchanges 1/2 Starch

slide 441:

3 Very Lean Meat Calories 143 Calories from Fat 27 Total Fat 3 g Saturated Fat 0 g Cholesterol 96 mg Sodium 529 mg 425/446 Total Carbohydrate 8 g Dietary Fiber 0 g Sugars 5 g Protein 20 g

slide 442:

Peppers Vinaigrette Total Servings: 6 Serving Size: 1/2 cup 1 each small green yellow and red peppers thinly sliced 2 Tbsp olive oil 1/4 cup red wine vinegar 1 tsp sugar 2 Tbsp minced chives Fresh ground pepper and salt to taste 1. In a pot of boiling water add the peppers and cook for 2 minutes. Drain and plunge in ice water. Drain again. 2. In a blender blend together the remaining ingredients. Pour over the peppers and mix well. Serve.

slide 443:

Exchanges 1 Vegetable 1 Fat Calories 60 Calories from Fat 41 Total Fat 5 g Saturated Fat 1 g Cholesterol 0 mg Sodium 25 mg 427/446 Total Carbohydrate 5 g Dietary Fiber 1 g Sugars 3 g Protein 1 g

slide 444:

Grilled Glazed Peaches Total Servings: 6 Serving Size: 1/2 large peach 1/4 cup light soft tub margarine 2 Tbsp orange juice 3 large peaches pitted and halved unpeeled 1. Prepare a hot grill. In a separate pan melt the margarine and orange juice until syrupy. 2. Place the peaches cut side down on an oiled rack 6 inches from the heat source. Brush the syrup over the peaches. Grill the peaches about 10 minutes turning and basting frequently until the peaches are

slide 445:

429/446 hot and glazed. Remove from the grill and serve. Exchanges 1/2 Fruit 1/2 Fat Calories 60 Calories from Fat 29 Total Fat 3 g Saturated Fat 0.3 g Cholesterol 0 mg Sodium 60 mg Total Carbohydrate 8 g Dietary Fiber 1 g Sugars 7 g

slide 446:

430/446 Protein 1 g

slide 447:

DINNER ITALIANO MENU Chicken Rigatoni Oven-Baked Parmesan Zucchini Tossed Salad with Balsamic Vinaigrette Layered Vanilla Yogurt Parfaits

slide 448:

432/446 SHOPPING LIST 1 lb rigatoni 3/4 lb chicken breasts 1 onion 1 green pepper 1 15-oz jar marinara sauce 4 small zucchini Parmesan cheese 6 cups salad greens 3 cups plain nonfat yogurt 1 banana 1 cup green grapes 1 cup strawberries Grape-Nuts ® cereal 2 eggs or egg substitute Unbleached white flour Olive oil Balsamic vinegar Vanilla extract Dried basil Dried oregano

slide 449:

Garlic powder Paprika Dijon mustard Fresh garlic Shallots Fructose COUNTDOWN 433/446 1. Prepare the Layered Vanilla Yogurt Par- faits and refrigerate until time for dessert. 2. Prepare the salad dressing. Refrigerate. 3. Wash the salad greens. Place in a salad bowl. Cover and refrigerate. 4. Slice the zucchini. Coat with the Parmesan mixture and place on a cookie sheet. Place the cookie sheet in the refrigerator and let the coating adhere to the zucchini for 15 minutes before baking. 5. Prepare the dessert and refrigerate. 6. Boil the rigatoni. 7. Prepare the sauce for the rigatoni.

slide 450:

434/446 8. Place the zucchini in the oven and bake for 7 minutes. 9. Pour sauce over pasta and place in serving bowl. 10. Take zucchini out of the oven and place in serving bowl. 11. Shake dressing pour over greens and toss. 12. Serve dinner. 13. Serve dessert.

slide 451:

Chicken Rigatoni Total Servings: 6 Serving Size: 2 oz chicken with 1 cup pasta 1 Tbsp olive oil 3/4 lb boneless skinless chicken breasts cubed 1 medium onion chopped 1 green pepper seeded cored and cut into matchstick strips 1 15-oz jar marinara sauce Fresh ground pepper to taste 6 cups cooked rigatoni pasta 1. To prepare the sauce heat the oil in a large skillet over medium heat. Add the chicken and sauté until chicken is no longer pink. Remove from the skillet.

slide 452:

436/446 2. In the remaining pan juices sauté the onion and pepper. Add the cooked chicken to the skillet and add the marinara sauce. Grind in pepper. 3. Let the sauce simmer for about 5 minutes. Pour over the rigatoni and serve. Exchanges 2 Vegetable 2 Lean Meat Calories 312 Calories from Fat 62 Total Fat 7 g Saturated Fat 2 g Cholesterol 35 mg Sodium 284 mg

slide 453:

Total 41 Carbohydrate g 437/446 Dietary Fiber 4 g Sugars 6 g Protein 19 g

slide 454:

Oven-Baked Parmesan Zucchini Total Servings: 6 Serving Size: 1/2 cup 4 small zucchini scrubbed and diagonally sliced about 1/2 inch thick 2 eggs or egg substitutes beaten 2 Tbsp unbleached white flour 3 Tbsp Parmesan cheese 1 tsp dried oregano 1/2 tsp dried basil 1 tsp paprika 1/2 tsp garlic powder 1 Tbsp olive oil

slide 455:

439/446 1. Preheat the oven to 350°F. Dip each zuc- chini slice into the beaten egg. 2. In a large plastic zip-top bag combine the remaining ingredients except the oil. Shake the mixture well. Add the zucchini slices and shake well. 3. Place the zucchini slices on a nonstick cookie sheet. Drizzle the zucchini slices with the olive oil. 4. Bake for 7–8 minutes until zucchini is golden brown. Exchanges 1 Vegetable 1/2 Fat Calories 51 Calories from Fat 25 Total Fat 3 g Saturated Fat 1 g

slide 456:

Cholesterol 1 mg Sodium 57 mg 440/446 Total Carbohydrate 4 g Dietary Fiber 1 g Sugars 2 g Protein 3 g

slide 457:

Balsamic Vinaigrette Total Servings: 8 Serving Size: 2 Tbsp 1/2 cup balsamic vinegar 2 tsp minced garlic 3 tsp Dijon mustard 1 Tbsp olive oil 1/4 cup minced shallots Fresh ground pepper and salt to taste In a small bowl whisk together all ingredi- ents. Serve over salad greens. You can store this dressing in the refrigerator for up to 2 weeks. Exchanges 1/2 Fat

slide 458:

442/446 Calories 23 Calories from Fat 16 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 42 mg Total Carbohydrate 2 g Dietary Fiber 0 g Sugars 1 g Protein 0 g

slide 459:

Layered Vanilla Yogurt Parfaits Total Servings: 6 Serving Size: 1/2 cup yogurt with 1/2 cup fruit 3 cups plain nonfat yogurt 2 tsp vanilla extract 3 tsp fructose 1 banana sliced 1 cup halved green grapes 1 cup sliced strawberries 1/4 cup Grape-Nuts ® cereal 1. In a small bowl combine the yogurt vanilla and fructose. Place a bottom layer

slide 460:

444/446 of the yogurt mixture in parfait wine or champagne glasses. 2. In another bowl combine the fruits. Add a layer of fruit on top of the yogurt. Continue layering the yogurt and fruit until each glass has three layers ending with yogurt. 3. Top each parfait with a sprinkle of Grape- Nuts ® cereal. Chill until ready to serve. Exchanges 1 Fruit 1/2 Fat-Free Milk Calories 126 Calories from Fat 3 Total Fat 0 g Saturated Fat 0 g Cholesterol 3 mg

slide 461:

Sodium Total Carbohydrate 129 mg 25 g 445/446 Dietary Fiber 2 g Sugars 19 g Protein 8 g

slide 462:

Created by PDF to ePub

authorStream Live Help