Yield: 6 servings
Vegetable oil cooking spray
2 tsp finely chopped fresh gingerroot
1 clove garlic, finely chopped
1-1/2 cups small broccoli florets
2 medium carrots, thinly sliced
1 small onion, sliced and separated into rings
3/4 cup low-salt chicken broth
1 Tbsp cornstarch
1 Tbsp cold water
1 (8 oz) can sliced water chestnuts, rinsed and drained
1 cup sliced mushrooms (3 ounces)
1 Tbsp oyster sauce
Recipe by Patsy Jamieson,
Eating Well Magazine December/January 2006
High Fiber
Active time: 20 minutes | Total: 1 hour
Winter squash contributes a rich, full flavor to a simple
barley pilaf. Gremolata, an Italian mixture of parsley,
lemon zest and garlic, gives the dish a lively finish.
The pilaf is an excellent accompaniment to chicken and
pork, but would stand on its own with the addition of Parmesan.
2 tsp extra-virgin olive oil
1 medium onion, chopped
1 14-oz can reduced-sodium chicken broth or vegetable broth
(more…)
Know Your Fats and Oils
Replacing saturated fats with unsaturated fat in your diet can
help you lower your blood cholesterol. Just be sure to limit
the total amount of fats or oils you eat to keep calories in check.
When buying fats and oils, remember to:
Choose liquid vegetable oils that are high in unsaturated fats
like canola, corn, olive, peanut, safflower, sesame, soybean,
and sunflower oils.
Buy margarine that lists an unsaturated liquid vegetable oil as
the first ingredient.
Carrots and dill make a wonderful pair.
Number of Servings: 6 Serving Size: 1/2 cup
3 cups sliced carrots or whole baby carrots
1/2 tsp lemon pepper
2 tsp minced fresh dill
2 tspolive oil
fresh ground pepper and salt, to taste
1. Steam the carrots until tender, about 5-8 minutes. Combine
with the other ingredients and serve.
Exchanges Per Serving: 1 Vegetable, 1/2 Monounsaturated Fat
Yield: 4 servings (About 1 cup each)
Source: "The Eating Well Diabetes Cookbook"
2 large carrots, peeled
3 small zucchini
2 tsp extra-virgin olive oil
2 tsp lemon juice, or to taste
1/4 tsp salt, or to taste
Freshly ground pepper to taste
With a swivel vegetable peeler, shave carrots lengthwise into
wide ribbons. Repeat with zucchini, shaving long, wide strips
from all sides until you reach the seedy core. Discard the core.
Bring 2 inches of water to a boil in a large saucepan fitted
(more…)
1 1/2 c. cold cooked rice
1 1/2 c. diced cooked low fat ham
1 c. crushed pineapple, packed in own juice, un-drained
1 can Healthy Request cream of mushroom soup
1 t. dried parsley flakes
1/4 t. black pepper
3 T. graham cracker crumbs
2 T. chopped pecans
Preheat oven to 350. Spray an 8 x 8 baking dish with cooking
spray. In a lg bowl, combine rice, ham, and undrained pineapple.
Add mushroom soup, parsley flakes, and black pepper. Mix
well to combine. Pour into prepared baking dish. Sprinkle
graham cracker crumbs and pecans evenly over top. Bake for
45 minutes. Makes 6 servings.
(more…)
- Serves 8
1(8 ounce)can Pillsburg Reduced Fat Cresent Rolls
2 cups (two 8-ounce cans) pineapple chunks, packed in fruit juice,
drained
1 cup finely chopped green bell pepper
1 1/2 cups (9 ounces) diced Dubuque 97% fat-free ham or any extra
lean ham
1 1/2 cups (6 ounces) shredded Kraft reduced-fat mozzarella cheese
Preheat oven to 425 degrees. Spray a rimmed 9-by-13 inch baking
sheet with butter-flavored cooking spray. Unroll cresent rolls and
pat into pan, being sure to seal perforations. Evenly sprinkle
pineapple, green pepper, and ham over crust. Sprinkle mozzarella
cheese evenly over top. Bake for 10 minutes or until cheese melts.
(more…)
Source of Recipe
Joanna Lund "Healthy Exchanges Food Newsletter, April 1993"
List of Ingredients
4 (2 oz) slices 90% lean ham
¼ cup cider vinegar
2 teaspoons dry mustard
¼ teaspoon paprika
¼ cup Apricot Spreadable Fruit
Instructions
Spray large skillet with cooking spray. Brown ham on both sides.
Remove from skillet and keep warm. Add vinegar, mustard, paprika and
(more…)
35% calorie reduction from traditional recipe
6 servings
1 ham steak (about 1-1/2 pounds)
1-1/2 tablespoons cornstarch
1-1/2 teaspoons dry mustard
1/4 teaspoon ground nutmeg
2 tablespoons lemon juice
2 tablespoons light molasses
1 cup water
1/2 cup raisins
1/2 cup Equal® Spoonful*
1 tablespoon stick butter or margarine
1 lb. low-sodium extra lean ham slices
2 bananas
½ cup crushed pineapple in juice
2 teaspoons cornstarch
½ tsp cinnamon
1/8 tsp ground cloves
Place ham slices in a baking dish. Peel bananas and cut into
quarters (first cutting lengthwise, then across). Place ¼ banana and
1 tablespoon crushed pineapple on each ham slice.
To make sauce, pour pineapple juice in a saucepan. Add cornstarch,
cinnamon and cloves. Cook over medium heat until juice is clear and
slightly thickened.