Submitted by jessica at www.ediets.com
Fresh dill, chives and a dab of mustard give this tuna
salad a wonderful flavor. The combo of mayonnaise and
yogurt for the dressing is light and refreshing.
Makes 4 generous servings or Serves 5 servings
Prep time: 10 minutes
Cook time: 0 minutes
Total time: 10 minutes
1 (6 oz) can tuna
1/4 cup diced celery
1/4 cup chopped fresh dill weed
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Yield: 4 servings, 1-1/4 cups each
Source: "The Eating Well Diabetes Cookbook"
1 lb boneless, skinless chicken breasts,
trimmed of fat and cut into 1/2-inch strips
1/4 tsp salt, or to taste
Freshly ground pepper to taste
1 Tbsp extra-virgin olive oil, divided
2 medium onions, sliced
2 cloves garlic, minced
2 tsp paprika, preferably Hungarian
2 Tbsp all-purpose flour
1 cup reduced-sodium chicken broth
1 large red bell pepper, cut into thin strips
3 Tbsp reduced-fat sour cream
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Source: Better Homes and Gardens www.bhg.com
Prep: 10 minutes // Cook: 65 minutes
Makes 6 to 8 side-dish servings
4 stalks celery, chopped (2 cups)
1 small onion, chopped (1/4 cup)
1 Tbsp margarine or butter
1 cup wild rice, rinsed and drained
1 14-oz can reduced-sodium chicken broth
1 cup water
1/3 cup pitted whole dates (such as medjool), snipped
1/4 cup chopped walnuts, toasted
In a 10-inch skillet cook celery and onion in hot margarine
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FROM: Prevention Magazine
Sweet and tasty–but without the saturated fat
by Anne Egan
Makes 12 Servings
Low-fat wonton wrappers are a great substitute for
pastry shells, which are laden with saturated fat.
24 wonton wrappers
1 1/4 cup fresh blueberries, blackberries, or raspberries
1 cup (8 oz) low-fat vanilla yogurt
1/3 cup strawberry all-fruit spread
FROM: Prevention Magazine
This delicious dessert is heart-healthy, too–thanks
to ingredients like cocoa and prunes by Kathy Everleth
Makes 12 Servings
Cake
6 egg whites
1 1/2 cup sugar
2 egg yolks
2/3 cup pureed baby-food prunes or prune butter
1/2 cup water
1/3 cup buttermilk
2 Tbsp canola
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FROM: Prevention Magazine
Add zing to any meal with this high-calcium dessert
by Anne Egan and Regina Ragone, M.S., R.D.
Makes 12 Servings
1 1/4 cups graham cracker crumbs
1/4 cup pecans, toasted and ground
2 1/4 cups sugar
3 Tbsp butter, melted
3 egg whites, divided
2 eggs
1 pkg (8 oz each) fat-free cream cheese
1 pkg (8 oz) reduced-fat cream cheese
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Yield: 4 servings
Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"
2 slices lean bacon
1 large onion, cut in half and sliced
2 tsp balsamic vinegar
Nonstick cooking spray
4 (4 oz) pork cutlets, trimmed of excess fat
1/2 tsp salt
1/4 tsp fresh ground black pepper
Cook the bacon in a large nonstick skillet for
about 6 minutes. Remove the bacon from the skillet
and chop it into bite-sized pieces.
Yield: 4 servings
Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"
1 Tbsp olive oil
1 onion, diced
2 garlic cloves, minced
1 (15 oz) can diced tomatoes, drained
2 tsp dried oregano
1 tsp dried basil
1/2 tsp dried thyme
1/4 tsp crushed red pepper flakes
Salt and pepper to taste
1 lb peeled and deveined large shrimp
1 Tbsp minced parsley
Yield: 4 servings
Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"
2 tsp olive oil
4 (4 oz) boneless, skinless chicken breasts
Salt and pepper to taste
1/2 cup balsamic vinegar
1 1/2 Tbsp Dijon mustard
1/2 tsp dried thyme
1/4 cup toasted pine nuts
Heat the olive oil in a large nonstick pan over medium-high
heat. Sprinkle the chicken with salt and pepper and saute
the chicken breasts on both sides, for a total of 10 minutes.
Remove the chicken from the skillet.
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Entertaining dosen’t need to be difficult. Treat your
guests to these impressive but easy appetizers.
Number of Servings: 8 Serving Size: 1 Skewer
8 baby spinach leaves
8 cherry tomatoes
8 pitted greek olives
2 oz mozzarella cheese, part skim cut into 8 1/2-inch cubes
2 artichoke hearts quartered rinsed and drained
2 hearts of palm stalks rinsed and drained cut
crosswise into 4 pieces
8 slices sliced turkey pepperoni
2 Tbsp balsamic vinegar
2 tsp extra-virgin olive oil
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