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Nutrition & Recipes

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Nutrition Information

Let's Talk About Nutrition

Meal planning is a key component to managing your diabetes. You can make a difference in your blood sugar control through your food choices. To keep blood glucose levels controlled you need to balance the food that you eat at your meals.
By working with a Registered Dietitian, a meal plan can be created to fit your lifestyle, meet your body's nutritional needs, and most important help maintain good blood glucose control. If you have not met with a Registered Dietitian or a Certified Diabetes Educator, speak to your primary care physician about a referral for diabetes education. The more that you know, the easier it will be to manage your diabetes.
People with diabetes do not need to eat special foods. The foods that are good for you are good for everyone. Here is some meal planning tips to get you started on your way to managing your diabetes:

  1. Eat 3 meals with an evening snack per day. Do not skip meals or snacks.
  2. Try to space meals every 4-5 hours.
  3. Try to eat the same amount of foods at each meal. The more consistent you are with meal times and the amount of foods at meals the better blood sugar control you can gain.
  4. Watch your portion sizes. The Nutrition Facts label found on most foods will tell you what a serving size is of that food.
  5. Choose a wide variety of foods from all the food groups. Choose more whole grains, fresh fruits and vegetables, and 100% fruit juices.
  6. Choose lean cuts of meat, trim visible fat prior to cooking, and remove skin from poultry prior to cooking. Bake, broil, boil, or grill meats.
  7. Prepare foods with limited amounts of fat such as butter, margarine, or oils. Add fats to foods after they have been prepared. A standard serving is 1 tsp, margarine, butter, or oil. Try using non-stick cooking sprays or non-stick cookware to help reduce the amount of fat needed when cooking. Limit all fried foods.
  8. Avoid regular sweeteners such as sugar, candy, honey, syrups, jams, jelly, puddings, Jell-0, cakes, pie, cookies, doughnuts, pop, popsicles, sherbet, sorbet, pastries, sweetened fruit drinks, sugar coated or frosted cereals, and sweetened yogurts.
  9. Artificial sweeteners such as Equal, Sweet-N-Low, and Splenda etc., are okay to use. You can also use sugar free jam, jelly, Jell-0, syrups, puddings, popsicles, Crystal Light, Sugar Free Kool-Aid, diet soft drinks, and light yogurt.
  10. Avoid alcohol. It contains unneeded calories and can interact with some medications.
  11. Exercise!! Daily activity improves blood glucose control and is an important part of a healthy lifestyle. Check with your physician before starting any new exercise program.
Remember that these are just a few tips to get you started. A Registered Dietitian can give you more specific guidelines for meal planning.
Jennifer Langhorst RD, CDE

Portion Control

Today we are rapidly turning into a society of overeaters. Even the average size of a dinner plate today is much larger than just a few years ago.
Even the size of bagels and muffins has increased. We have been conditioned that we need to get the most for our money, so we think that supersizing is special.
It is easy to forget what a portion size of food is. Most often a portion size and what we are served or put on our plate are two different amounts.
Most restaurants serve huge quantities of food. You can usually get at least another meal out of many restaurant meals. We tend to eat with our eyes instead of our stomachs. The path of healthy eating and weight loss is learning proper portion sizes.
You can consume more calories than you think you are if you don’t pay attention to portion sizes.

  1. Read labels – they will tell you what a serving size is. Measure food, this will be helpful to learn to visualize proper portions.
  2. Use a smaller plate, it will look like you are getting more.
  3. Divide your plate in half, one half is salad &/or vegetables, which are high in fiber and keeps you feeling fuller. The other half divide again, one section for protein and one for your starches like pasta and bread. Fruit for dessert or snack finishes up a great meal.
  4. When eating out ask the server not to bring out the bread basket or ask for just one slice of bread. This will save the restaurant from throwing away bread not eaten and save you a lot of calories. Ask for a container right away and put aside any excess food. That way you won’t be tempted to eat it all.
  5. When at a buffet limit your choices. Walk through first and decide what you will take.
  6. Pre-portion snacks. Make ahead in proper portion sizes. Keeps you from mindlessly eating more than you think you are.
  7. Fruit juices can go down quickly and provide a lot of carbohydrates and calories if you are not measuring the amount.
  8. Don’t eat while you are watching TV or reading, unless the amount has been measured or pre-portioned.

Remember a portion size of protein is 4oz, about the size and depth of a deck of cards. A cheese portion is the size of 4 stacked dice.
Depending on the size of some fruit you can get more than one serving. A large banana can be considered 2 servings. You should get 5-6 servings of fruits and vegetables every day. 
Try to become more knowledgeable and aware of how much you are eating. Try writing down everything that you eat for a few days, then try checking labels and see how many calories that you really are consuming. Being aware of how much you are eating is the first step. If you need more help, try talking to a dietician, who can help you plan your meals. Take control of your health and remember portion control.

What's on your Plate?

The food pyramid that has been the standard for healthy eating for almost 20 years has been replaced by a new icon, (The Plate) aimed at helping Americans adopt healthier eating habits as part of the governmental push to tackle the obesity crisis.
This is a simple guide, a starting point. Everyone has different nutritional needs based on age, health and other factors.
The plate is divided into 4 slightly different sized quadrants (fruits, and vegetables, grains and protein with a separate dairy portion on the side).
Fruits and vegetables are taking up half the plate, and grains and protein making up the other half. 
The vegetable and grains portions are the largest of the four. Next to the plate is a circle for dairy, which could be a glass of low fat milk or soy or a calcium rich food like cheese or yogurt.
Other tips to a great plate include:

  1. Balance calories- know how many calories you should be consuming daily. Remember that physical activity can help you balance your calorie intake.
  2. Enjoy your food, don’t eat fast or distracted as you tend to eat more that way. Pay attention to hunger cues. Are you truly hungry or just bored or stressed?
  3. Pay attention to portion sizes. Share a meal when out at a restaurant with someone. Most restaurant portion sizes are larger than necessary.
  4. Eat more whole grains like brown rice or whole grain pasta or bread.
  5. Go lean with protein.
  6. Eat less fats and sugary foods.

Carb Counting 101

One of the first questions I ask patients when doing a nutrition education for diabetes is “What do you know about food and how it affects your blood sugar?” More often than not, the response is “very little” or “nothing at all”, even from patients that have been diagnosed for many years. The first place to start is with basic carbohydrate (carb) counting. Carb counting is used for meal planning with a goal to consume a consistent amount of carbohydrates throughout the day to stabilize blood glucose.
The first step is to know what foods will affect your blood sugar. Although sweets and desserts are often the first thing that comes to mind, they are not alone. Any foods that contain carbohydrates will affect blood sugar because carbohydrates are broken down in the body to produce sugar. Foods with carbohydrates include fruits, grains, beans, starchy vegetables (such as potatoes, corn, and peas), milk, yogurt, and sweets. Foods with little or no carbohydrates include non-starchy vegetables, meat, poultry, fish, eggs, cheese, meat substitutes, and fats.
There are two ways that you can count carbohydrates, either by using carbohydrate exchanges or by counting the grams of carbs. When using carbohydrate exchanges, 1 carb exchange= 15 grams of carbohydrates.
The first thing to look at on a nutrition label is the serving size. All information on the nutrition label is based on this serving amount, so it is important to measure the amount of food you are eating. If the serving size is doubled, all other nutrients should be doubled as well. 
The number of carbohydrates needed each day varies from person to person depending on their individual caloric requirements. Look at the total carbohydrates which include all starches, sugars, dietary fiber, and sugar alcohols. To put it into ‘carb exchanges’ divide that number by 15 and round to the nearest ½ number (for example, if the total carbohydrate equals 41g, divide that by 15 to equal 2.7, so round that to 3 carbohydrate exchanges). Calories from carbohydrates should be 45-55% of your total calories which typically averages out to about 3-4 carb exchanges per meal (45-60 grams of carbohydrates) with 1-2 carb exchanges for an evening snack (15-30 g of carbs). 
For the many foods that do not contain a food label, here is a quick guideline for carb exchanges and portion sizes.
These foods contain 1 carb count or 15 g of carbohydrates per serving:

  • Bread/Grains: 1 slice of bread, ½ cup of beans, 4” pancake, 1/3 cup cooked pasta, ½ medium size baked potato, 1/3 cup rice
  • Fruit: 1 medium size fruit (the size of a tennis ball), 1 cup berries or sliced fruit, or ¼ cup dried fruit
  • Milk/yogurt: 8 oz milk, 6-8 oz unsweetened yogurt, 3-4 oz sweetened yogurt.
  • Combination Foods and sweets (these may vary): ½ cup casserole, ½-1 cup chili, 1 thin sliced pizza from a medium size pizza, 1 cup soup, 3’’ cookie, ½ cup ice cream, 1 Tbs honey or jam/jelly, 1 Tbs syrup.

Once you feel comfortable with basic carb counting, you can also factor in fiber and sugar alcohols into your carbohydrate counting. Fiber is the non-digestible part of the carbohydrate, which can slow down the absorption of sugar into the blood. If a food contains 5g or more of fiber, you can subtract half the amount from your total carbohydrates. For example, if a food contains 26 grams of carbohydrates and 6 grams of fiber you can subtract 3g (6 divided by 2) from your carbohydrate count (26-3= 23, making it 1.5 carb exchanges rather than 2).
Sugar alcohols are a form of artificial sweetener found in many sugar free products such as cookies, candy, and ice cream. Because there is less of an effect on blood glucose from sugar alcohols than regular sugar or starch, you can also subtract half the amount from your carbs if the food contains 5 or more grams. For example, if a food contains 13 grams of carbohydrates and 6 grams of sugar alcohol, subtract 3g (6 divided by 2) from your total 13g.
In the beginning, it is important to use measuring cups and spoons to be sure you are accurately counting carbohydrates. After much practice, it becomes easier to ‘eyeball’ your favorite foods and can be done effortlessly throughout your daily routine. And remember, the goal is to include carbohydrates at each meal and to eat a consistent amount throughout the day to maintain stable blood glucose.

Calculating Nutrients in Recipes


Keeping track of calories, carbs, and other nutrients can be difficult enough when reading food labels, but what do you do when preparing foods at home and there is no label to go by? With just a bit of math, here is an easy way to figure out the nutrients in virtually any recipe.
First, create a spreadsheet either by hand or on a computer with the first column being the food item, then calories, fat, carbohydrates, protein, and so on:

Food Item Calories Fat (g) Carbs Protein (g) Fiber (g) Sodium (mg)

Second, determine the amount of nutrients in each serving used in the recipe. Here is an example from the hummus recipe to the upper right, starting with garbanzo beans. Using the nutrition label to the right, notice the serving size is ½ cup. The total amount of garbanzo beans used is 4 cups, so you would need to multiply each nutrient by 4 to get the totals:
Food Item Calories Fat (g) Carbs Protein (g) Fiber (g) Sodium (mg)
Garbanzo Beans 520 8 88 28 24 20

Repeat step 2 with each of the ingredients:
Food Item Calories Fat (g) Carbs Protein (g) Fiber (g) Sodium (mg)
Garbanzo Beans 520 8 88 28 24 20
Water 0 0 0 0 0 0
Tahini 380 28 0 0 0 0
Olive Oil 240 28 0 0 0 0
Lemon Juice 9 0 3 0 0 3
Garlic 8 0 3 0 0 3
Salt 0 0 0 0 0 1800

Next, add up the totals for each nutrient:
Food Item Calories Fat (g) Carbs Protein (g) Fiber (g) Sodium (mg)
TOTAL 1157 68 112 40.3 28.3 2052

Finally, divide each of the nutrients by the yield that the recipe produces. For example, this recipe of hummus will produce 3 ¼ cups with a serving size of 2 Tbs. There is 16 Tbs in 1 cup so this recipe will produce 26 servings (total of 52 Tbs., 16x3.25). When dividing each nutrient by 26 servings, here is the nutrition information for each serving:
Food Item Calories Fat (g) Carbs Protein (g) Fiber (g) Sodium (mg)
2 Tbs Hummus 
(1 serving)
45 2.6 4 1.5 1 79
 If you are computer savvy, you can also use an online recipe calculator that will do the math for you after putting all of the nutrients in. I recommend

Sick Day Management

As you may know having Diabetes does not mean that you are unable to get other illnesses such as a cold or the flu. When you are sick blood glucose levels may increase. In addition, your appetite may change. Here are some tips to follow the next time you get sick:
  1. Check your blood glucose levels every 4 hours or before meals and at bedtime.
  2. Always take your usual dose of oral medications or insulin even if you are unable to eat.
  3. If you are on insulin, check for ketones every 4 hours if blood glucose levels remain > 200mg/dl. You can use over the counter ketostix to dip in urine stream to test for ketones. Compare ketostix to color chart provided with product to determine if ketones are present. Contact physician if ketones are present.
  4. If unable to tolerate solid foods or do not desire to have solid foods, you can use liquid or soft foods such as Jello, juice, broth, popsicles or pudding. It is important to still try to maintain a consistent amount of carbohydrates at meals even if you are only consuming liquid or soft foods.
  5. Stay hydrated!!! Make sure to drink at least 6-8oz of fluid every hour especially if blood glucose levels are elevated. If you are nauseated small sips every 15-30 minutes is recommended. If unable to take liquids due to vomiting contact your physician to see if he or she can prescribe a medication to settle your stomach.
  6. Do not exercise. Take it easy your body is already under stress from being sick. Activity can actually make blood glucose levels raise.
  7. Eat small snacks every 2-3 hours if unable to eat your regular meals.
  8. Look for signs that you need to contact your physician: continued vomiting for more than 2-4 hours, blood glucose levels consistently greater than 200mg/dl, ketones present (only applies to those that are taking insulin), signs of dehydration such as dry mouth, weight loss, or sunken eyes.
  9. Have someone check in on you periodically throughout the day if you live alone or are alone when you are sick.
  10. When in doubt call your physician!!!

If you are unable to eat solid foods here are a few ideas of some foods that you can try:

  • ½ cup regular carbonated beverage = 15g carbohydrate
  • ½ twin bar Popsicle = 15g carbohydrate
  • 3 tsp granulated sugar = 15g carbohydrate
  • ½ cup regular Jello = 15g carbohydrate
  • ¼ cup regular pudding = 15g carbohydrate
  • ½ cup ice cream = 15g carbohydrate
  • 1 cup milk = 12g carbohydrate
  • 1 cup plain yogurt = 12g carbohydrate
  • 1/3 cup cranberry, grape, or prune juice = 15g carbohydrate
  • ½ cup orange or apple juice = 15g carbohydrate
  • ½ cup tomato or V8 juice = 5g carbohydrate
  • 1 cup soup = 15g carbohydrate
  • 3 graham cracker squares = 15g carbohydrate
  • ½ cup hot cereal plain = 15g carbohydrate

Pick up 1 or 2 items that you may want to have on hand in case you are sick the next time you go to the grocery store. Tuck them away in a cupboard with a copy of these sick day guidelines so that you are prepared the next time you get sick. Remember it is still important to follow your meal planning guidelines, especially consistent amounts of carbohydrates at meals, even if you are consuming only liquids.
Jennifer Langhorst, RD, CDE

Enjoy these tasty recipes!

Apple Pork Chops
Chicken Waldorf Salad Sandwiches

Turkey Burgers
Lemon Chicken Stir-fry
Spanish Omelet
3 ways with Scallops
Baked Tilapia with Crumb Crust
Mustard Glazed Fish Fillets
Salmon with Garlic and Dill
Scallop and Asparagus Saute
Scallops With Cherry Tomato Relish
Berry Smoothies
Better Baking Mix
Citrus Cooler
Easy & Fast Marinara
Energy Bars
Pumpkin Dip for Apples
Wild Rice with Herbs & Mushrooms
Butternut Squash Soup
Vegetarian West African Soup
Chicken Noodle Soup
Sweet & Sour Beef-Cabbage Soup
Fresh Tomato Soup
Winter Comfort Cabbage Soup
Spaghetti Squash Slaw
Sweet & Sour Purple Cabbage
Buttercup Squash Bake
Fresh Asparagus w/Smoked Paprika Sauce
Baked Italian Tomatoes
Green Salad with Strawberries & Goat Cheese
Quinoa & Vegetable Salad
Summer Fresh Corn Salad
Zucchini Tots
Black Bean, Corn and Tortilla Salad
Black Bean Patty on Lettuce

Apple Pork Chops

2 tablespoons vegetable oil
½ cup chopped onion – sweet onion
4 (½ inch thick) pork chops
½ teaspoon salt
Ground black pepper to taste
apples – peeled, cored and sliced
2 tablespoons brown sugar
1/2 teaspoon ground mustard
1/8 teaspoon ground cloves
¾ cup hot water
½ head cabbage chopped

  • Preheat oven to 375 degrees F (190 degrees C).
  • Heat oil in large skillet. Saute onion in oil for 1 minute, or until tender. Remove onion and set aside. Brown pork chops on both sides in oil.
  • Place cabbage in bottom of 8 x 12 baking dish.
  • Place chops on top of cabbage and sprinkle them with salt and pepper. Cover the chops with the apples and cooked onion.
  • In a small bowl, combine brown sugar, mustard, cloves and water. Pour over chops. Cover and bake in the preheated oven for 30 to 45 minutes. Makes 4 servings. Enjoy!

Nutritional Information Per Serving:
Calories: 233
Total Fat: 11.4 g
Cholesterol: 36 mgSodium: 300 mg
Carbohydrate: 15 grams or 1 CHO choice

Chicken Waldorf Sandwiches

4 6oz cooked chicken breasts cut into small pieces
¼ C fat free mayonnaise
¼ C nonfat sour cream
2 tsps orange zest, grated
3 T orange juice
1 medium apple, peeled, cored, diced
2 celery ribs, cut into small pieces
12 slices of whole wheat bread - thinly sliced
6 boston lettuce leaves
  • Mix first seven ingredients in bowl. Refrigerate covered in plastic wrap until ready to serve.
  • Put chicken salad between 2 slices of bread with lettuce on top. Makes 6 sandwiches.
Exchanges/Serving: 3 very lean protein, 2 Carbohydrate
Nutrition Facts:
286 Calories
34g of Protein
4g of total Fat
30g Carbohydrate
2g Dietary Fiber
479mg Sodium

Turkey Burgers

1 ½lb ground turkey breast
½ cup low fat shredded cheese
½ cup shredded zucchini
¼ cup plain bread crumbs
¼ cup BBQ sauce
2 teaspoons mustard
Basil, oregano, minced garlic to taste
  • Mix all together. Makes 5 patties
Nutrition per patty:
Calories: 240
Protein: 23g
Fat 12g
Carbohydrate: 10g
Sodium: 300mg
Jeanette Waite, MS RD, CDE

Lemon Chicken Stir Fry

1 lemon
½ cup reduced-sodium chicken broth
2 teaspoon cornstarch
1 tablespoon canola oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots, (¼ inch thick)
2 cup snow peas, (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch white and green parts divided
7 tablespoon chopped garlic
  1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with the broth.
  2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4-5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallions whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan: cook, stirring, until heated through, 1-2 minutes.Recipe serves 4 - about 1 ½ cup each.
Nutrition Facts Per Serving:
Calories 255
Fat 6g fat (1g sat, 3g mono)
Carbohydrates 14
Protein 27g
Sodium 448mg
Fiber 3g
Cholesterol 63mg
Potassium 796mg
Added Sugar 0g
Tip: Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Can serve this recipe over rice noodles or brown rice. Try adding a small amount of lite Italian dressing for added flavor.

Spanish Omelet

This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain roll. Ingredients - serves 5:
5 small potatoes, peeled and sliced
1 tablespoon olive oil
½ medium onion, minced
1 small zucchini, sliced
1 ½ cup green/red peppers, sliced thin
5 medium mushrooms, sliced
3 whole eggs, beaten
5 egg whites, beaten
Pepper and garlic salt with herbs, to taste
3 ounces shredded part-skim mozzarella cheese
1 tablespoon parmesan cheese
  • Preheat oven to 375°F.
  • Cook potatoes in boiling water until tender.
  • In a nonstick pan, add oil or vegetable spray and warm at medium heat.
  • Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
  • In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
  • Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.
Nutrition Information:
Serving size: 1 /5 of omelet
Calories: 242
Carbohydrate: 18 grams
Protein: 19 grams
Fat: 9 grams

3 Ways With Scallops

Scallops are sweet, delicious, and quick to cook. Cook scallops briefly – small ones about 1 minute, large ones no more than 4 minutes – otherwise they toughen. Try these easy ideas for a fast meal.
Sautéed – Roll scallops in seasoned dry breadcrumbs to coat. Sauté in melted butter or oil over high heat, turning until browned on all sides.
Soup – Bring canned minestrone soup to a simmer. Stir in scallops and some chopped fresh tomato. Return to a simmer and cook 1-4 minutes.
Salad – Simmer scallops in a little water in a covered pan 1-4 minutes. Drain; toss with chopped celery and vinaigrette dressing, then cool. Serve on lettuce.
An average calorie count for scallops is 170 calories/5 ounce serving. Add your calories from oil, salad dressing, breadcrumbs, etc.

Baked Tilapia with Crumb Crust

1 Cup 4% cottage cheese (I’d try 1%)
1 tsp dried parsley flakes
½ tsp dried oregano
1/8 tsp cracked black pepper
6 filets fresh tilapia
6 Tbsp toasted Italian breadcrumbs
  • Combine cottage cheese with parsley, oregano, and pepper. Arrange tilapia filets on a foil covered sheet pan. Evenly spread the cottage cheese mixture over each filet. Sprinkle each with 1 Tbsp breadcrumbs. Bake at 350 degrees for 15 minutes. Serves 6.
Nutritional information per serving:
Calories: 188
Total Fat 5g
Cholesterol 60mg
Fiber 0g
Sodium 323mg
Protein 30g
Carbohydrate 6g
Spartan Store Recipe

Mustard Glazed Fish Fillets

4 - 6 ounce fish fillets
¼ cup mayonnaise
3 tablespoons yellow mustard
1 tablespoon lemon juice
1 tablespoon horseradish
  • Preheat broiler. Oil broiler and arrange fish on it.
  • In a small bowl combine remaining ingredients.
  • Broil fish then carefully turn fish and spoon mayonnaise mixture evenly on top.
  • Broil 2-5 minutes longer until fish flakes when tested with a fork and mayonnaise mixture is browned and glazed.
  • Serve immediately. You could serve this on a whole wheat bun with lettuce, tomato, and onion. Add some baked sweet potato fries for a fun and nutritious alternative to a hamburger and French fries.Servings: 4
Nutritional information per serving:
Calories: 250
Protein: 30 grams
Fat: 15 grams
Carbohydrate: Negligible

Salmon with Garlic and Dill:

Salmon cooks with aromatic ingredients in a foil package, sealing in the juices and flavor for a perfect and elegant entree for entertaining.

1 ½ pounds salmon fillet
½ teaspoon salt
1/8 teaspoon white pepper
4 cloves garlic, minced
1 sprig fresh dill, minced
6 slices lemon
2 green onions, chopped
  • Preheat oven to 450 degrees F. Place salmon fillet on heavy duty foil large enough to wrap around the salmon. Sprinkle with salt, pepper, garlic and dill. Top with lemon slices and top with green onions.
  • Bring up foil around the salmon and pinch edges to seal, leaving room for expansion in the package. Place on baking sheet and bake in oven for 20-25 minutes until salmon is opaque and flakes easily when tested with a fork.
  • Serve salmon with red skinned potatoes, corn on the cob, fresh asparagus or broccoli for a summer time feast. Serves: 4-6.
Nutritional information for 4 oz serving:
Calories: 200
Protein: 30 grams
Sodium: 300 mg
Carbohydrate: Negligible

Scallop and Asparagus Saute

2 tbs olive oil ¼C shallots (diced)
1 tbs chopped fresh thyme leaves
2 tbs finely grated lemon zest
1lb bunch asparagus (trimmed and cut on the bias into 1 inch pieces)
1 ¼ lbs Bay Scallops (rinsed and patted dry)
2 tbs freshly squeezed lemon juice
¼ tsp each salt & black pepper
2 C cooked brown rice (optional - but a good one)
  • Heat oil in a large skillet over medium-high heat.
  • Add shallots and cook until softened, about 2 minutes.
  • Add thyme, lemon zest and asparagus and cook, stirring until asparagus softens slightly, about 1 minutes.
  • Stir in scallops, cover, reduce heat to medium and cook, stirring occasionally, until scallops are opaque and asparagus is crisp-tender, 4-5 minutes.
  • Drizzle with lemon juice, season with salt and pepper, and serve with accumulated juices over brown rice if desired.
Nutrition Facts:
Calories 220
Carbohydrate 10g
Protein 27g
Fat 8g (1g saturated)
Sodium 280mg
Fiber 3g

Scallops with Cherry Tomato Relish:

1T extra virgin Olive oil
4 cloves of crushed garlic
1 lb large sea scallops
1 pint cherry tomatoes
¼ tsp fine sea salt
¼ tsp ground pepper
¼ C fresh basil leaves
½ C dry white wine
  • Place oil and garlic in large sauté pan. Heat until garlic becomes fragrant and begins to brown. Remove garlic and set aside.
  • Add scallops and cook approximately 3 minutes on each side until golden. While scallops are cooking on second side, add sliced tomatoes, salt, and pepper. Cook until tomatoes are soft, about 3 minutes. Add basil leaves and wine. Cook 1 minute.
  • Scallops, when done should be opaque in the center. Try not to overcook the scallops.
  • Serve with whole-grain pasta with Pesto.
Nutrition Facts: 1 Vegetable Exchange, 3 Lean Meat Exchanges
Calories 155
Carbohydrates 4g
Fiber 1g
Protein 21g

Berry Smoothies

½ c. low fat milk or soymilk
6 oz. silken tofu (1⁄2 package) or 6 oz. plain low-fat yogurt, or a combination
1 c. frozen blueberries or favorite fruit (do not thaw)
½ 6” banana
½ tsp. almond extract
1 tbsp. flax meal or wheat germ
½ tsp. Splenda
  • Put all ingredients in a blender, cover and blend until smooth and creamy. Makes 2 servings - Serving Size = approximately 1 Cup
Nutrition Facts: 
Calories: 140
Carbohydrate: 19g
Fiber: 4g
Protein: 9g

Better Baking Mix

2¼ cups unbleached all-purpose flour
2¼ cups whole wheat flour
2¼ cups oat flour (Oat flour is available at many supermarkets, natural foods stores, and online. Oat flour can easily be made at home by pulsing old-fashion oats in a blender or food processor until a flourlike consistency is reached)
1¼ cups nonfat dry milk
3 tbsp baking powder
1½ tsp salt
1 tsp baking soda
  • Combine flours, milk powder, baking powder, salt and soda in 1-gallon freezer resealable plastic food storage bag. Stir mixture with wire whisk to blend. Seal bag and shake upside down to mix ingredients in corners. Alternatively, mix ingredients in a large mixing bowl with a wire whisk and spoon into an 8-cup container with a tight-fitting lid. Seal container. Label and date contents. Store in freezer. Use within 6 months.
Note: For best results, spoon flours and milk powder into measuring cups and level with the edge of a straight spatula. This is the most accurate way to measure dry ingredients, and it helps aerate and lighten the flour mixture. Dipping the measuring cup into the flour bag compacts the flour, making it more dense, which can lead to inaccurate measuring and less air in the mixture. For easy cleanup, spoon flour into measuring cups over a sheet of waxed paper. The flour left over from leveling can be poured back into the flour sack using the waxed paper as a funnel.
Note: Freezing is suggested for the baking mix because whole wheat and oat flours are made with whole grains, meaning they6 still contain the bran, the germ, and the endosperm of the grain. Whole grains contain more beneficial fats and fiber than refined grains and should be frozen for longer shelf life. Makes 8 cups baking mix (similar to Bisquick).

Citrus Cooler

2 cups freshly squeezed orange juice
2 cups unsweetened pineapple juice
1 tsp fresh lemon juice
¾ tsp vanilla
¾ tsp coconut extract
2 cups cold sparkling water
  • Combine juices and extracts in large pitcher; refrigerate until cold. Stir in sparkling water. Serve over ice. Makes 9 servings.
Nutrition Facts: Dietary Exchange - 1 Fruit Nutrients Per Serving:
Calories: 59
Total Fat: <1g
Calories from Fat 2%
Saturated Fat <1g
Carbohydrates: 13g
Cholesterol: 0mg
Protein: < 1g
Sodium: 1mg
Fiber: 1g

Easy & Fast Marinara

2 tsp olive oil
1 med onion, chopped
1 clove garlic, crushed
1 can (28 oz) diced tomatoes
2 tsp tomato paste
¼ tsp dried oregano
¼ Cup shredded carrot (optional)
½ Cup chopped green pepper (optional)
  • Heat oil in saucepan over medium heat. Once hot, add onion and saute 3 minutes until softened.
  • Toss in garlic and other optional items if you wish, and cook two minutes.
  • Stir in tomatoes (with juice), tomato paste, and oregano. Simmer, uncovered, about 25 minutes. Makes about 4 cups.
  • Can double or triple the recipe and freeze in individual serving sizes.
Nutrition Facts:
Calories: 80
Carbs: 15g
Fat: 2.5g
Sodium: 330mg
Protein: 3g
Fiber: 3g
Sat. Fat: 0g

Energy Bars

½ cup dry roasted peanuts
¼ cup chopped dried pineapple
½ cup raisins or dried cherries
3 cups Kashi Go Lean cereal
½ cup peanut butter
¼ cup honey
¼ cup corn syrup
1 Tbsp wheat germ (optional)
½ tsp cinnamon or vanilla extract
  • Toss peanuts and dried fruits with cereal in bowl.
  • Bring peanut butter, corn syrup, honey, vanilla to a boil in a saucepan; stirring constantly. Pour this mixture over cereal mixture and mix well.
  • Press into lightly sprayed 9x9 inch pan (with Pam).
  • Bake at 350° for 10 minutes. Cool and then cut into bars. Make 12 bars.
Nutrition Facts:
Calories: 180
Carbohydrates: 20g
Fat: 5g
Protein: 5g
Fiber: 4g
These bars freeze well!

Pumpkin – Apple Dip

8 ounces low fat cream cheese (room Temperature) or pumpkin spice flavored cream cheese
¾ C of canned pumpkin (unsweetened, unsalted)
3 tbs of sugar
½ tsp of both nutmeg and cloves
½ tsp vanilla
6 apples sliced
  • Mix all ingredients for the spread together in a mixing bowl by hand or with an electric mixer (medium speed).
  • Serve with apple slices for dipping. Or mix apples in the dip and layer dip and crushed graham crackers for a parfait. Serving size is about 3 tablespoons.
Nutrition Facts:
Calories 107
Carbohydrate 18g
Fiber 4g
Protein 2g
Sodium 91mg

Mac ‘n’ Cheese

2 ¾ C 1% milk, divided
¼ C half and half
½ Large onion peeled and thinly sliced
1 Bay leaf
5 Whole peppercorns
12 oz elbow macaroni
3 T cornstarch
½ tsp dry mustard
1½ C finely shredded reduced- fat extra sharp cheddar cheese
1 T freshly grated Parmesan cheese
1tsp salt
½ tsp fresh ground black pepper
¾ C fresh Italian breadcrumbs
2 tsp Olive oil
  • Preheat oven 375 degrees. Coat 8x8 inch square pan with cooking spray.
  • In sauce pan combine 2 C milk, half & half, onion, bay leaf and peppercorns. Bring to a boil, lower heat and simmer on medium-low for 20 minutes allow the onion and spices to infuse into the milk. Strain the infused milk form the onion and spices and return the strained milk to the saucepan. In another pot, cook the macaroni in boiling water for 4-5 minutes (less than package directions) This keeps macaroni from getting too mushy. Drain and place in large bowl and set aside.
  • In a medium bowl mix the remaining ¾ C of milk with the cornstarch. Whisk well until combined. Add half the milk mixture in the sauce pan to the milk cornstarch mixture and whisk for 1 minute. Add the milk cornstarch mixture back into the saucepan. Bring the entire milk mixture to a boil on medium high heat. Lower heat to medium and cook until thickened. (5-7 minutes). Mixture will be on the thin side. Reduce the heat to low and simmer for 4-5 minutes. Remove the pot from the stove. Whisk in the dry mustard, cheese, salt, and pepper. Add the cheese sauce to the pasta and mix well. The mixture should look soupy.
  • Pour the macaroni and cheese mixture into the prepared pan. Combine the breadcrumbs and olive oil in a small bowl and mix well. Sprinkle the top of the macaroni and cheese with the bread topping.
  • Bake for 20-25 minutes until topping is light brown and macaroni and cheese is bubbly. Serving size ½ C
Nutrition Facts:
Calories 185
2 Starch Exchanges - Carbohydrate 26g
1 Lean Meat Exchange - Protein 10g
Fat 2.3g (saturated)
Sodium 300mg
Fiber 1g
Cholesterol mg
Potassium mg

Wild Rice With Herbs & Mushrooms

1 c. dry packaged wild and white rice blend
2 tbs. olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 large celery stalk, chopped
½ c. carrots, chopped
1 lb. mixed wild mushrooms, chopped
1 tbs. fresh minced thyme
1 tsp. finely minced sage
Kosher salt and freshly ground black pepper to taste
¼ c. minced fresh parsley
¼ c. toasted sliced almonds
  • Prepare the rice mixtures according to the package directions without using any seasoning packet, if there is one.
  • Meanwhile, heat olive oil in skillet over medium heat. Add onions, garlic, carrots and celery and saute for 7-8 minutes. The add the mushrooms, thyme, sage, salt and pepper, and raise the heat to medium high. Saute the mushrooms for about 5 minutes occasionally turning them.
  • Combine the cooked rice mixture with the mushroom blend, mixing well. Garnish with minced parsley and sliced almonds. Serving size = 1 cup Makes 8.5 c. servings Takes 10 minutes prep time and 30 minutes cooking
Protein: 2.6g
Fat: 5.8g
Monounsaturated fat: 4.2g
Polyunsaturated fat: 0.7g
Saturated fat: 0.7
Calories: 91
Fiber: 1.8g
Carbohydrates: 8.6g
Sodium: 306.5mg

Butternut Squash Soup

2 T oil
1 small onion, chopped (more if desired)
1 stalk of celery
1 medium carrot or parsnip, chopped
2 medium potatoes, cubed
1 medium butternut squash - peeled, seeded, and cubed
1 32 ounce container chicken stock (low sodium)
Freshly ground black pepper to taste
  • Heat oil in a large soup pot and cook onion celery, carrot, potatoes, and squash 5 minutes or until lightly browned. Pour in enough chicken stock to cover vegetables. Bring to a boil. Reduce heat to low, cover pot, and simmer 40 minutes, or until all vegetables are tender.
  • Transfer the soup to a blender, and blend until smooth. Return to pot and mix in any remaining stock to attain desired consistency. Season.
  • Garnish with fresh parsley and add a dab of plain yogurt. Or some air popped popcorn. Makes 4 - 1 cup servings
Nutrition facts per serving:
Calories: 180
Carbohydrate: 22g or 1½ CHO choices
Protein: 5g
Fat: 7g
Sodium 450mg
Jeannette Waite, MS, RD, CDE Mercy Heart Center

Vegetarian West African Soup

Sweet potatoes are one of the main staples in African cuisine. This hearty one dish meal is packed with fiber and antioxidants and can be made in less than an hour.
2/3 cup peanut butter
2 teaspoons oil, preferably olive, canola, or peanut
2 cups chopped onion 6 cups (1 inch) cubed, peeled sweet potato
1 tablespoon ground cumin
½ teaspoon black pepper
¼ teaspoon salt (if desired)
2 15½ ounce cans garbanzo beans, drained
2 14½ ounce cans vegetable or chicken broth
1 28 ounce can diced tomatoes, undrained
Parsley sprigs
  • Heat oil in a Dutch oven over medium-high heat. Add onion: sauté 7 mins. or until lightly browned.
  • Add peanut butter, potato, and next 6 ingredients; bring to a boil. Reduce heat; simmer, uncovered, 30 mins. or until potato is tender.
  • Garnish with parsley, if desired. Makes 8 servings (Serving size is 11/2 cups)
Nutrition analysis per serving:
Calories: 475
Fat: 9 grams
Carbohydrate: 90 grams or 6 Carb groups
Protein: 13 grams
Sodium: 900 mg with salt added or 750mg with no salt

Chicken Noodle Soup

2 8oz skinless boneless chicken breasts
6 cups of water
1 can 14.5oz fat free, 1/3 less sodium chicken broth
1/3 cup finely diced carrot
1 cup diced onion (approximately 1/2 large onion)
1/2 cup finely diced celery
1 Tsp dried parsley
1 Tsp garlic powder
1/2 Tsp poultry seasoning
1/2 Tsp black pepper
4 oz dry angel hair pasta (break noodles in half)
  • Place first 6 ingredients in a one gallon pot and bring to a boil.
  • Remove chicken and skim any fat from broth. (or refrigerate broth for 2-3 hrs and then skim fat).
  • Dice chicken into bite size pieces and return to the skimmed broth along with all remaining ingredients. Place over high heat and return to a boil. Then reduce heat to medium high and boil gently until pasta is cooked (3-5 minutes).
  • Serve right away; the pasta will continue to absorb liquid if the soup is left simmering. Serving Size 1 cup - Yield 8 cups
Nutrition Facts:
Calories 151
Carbohydrate 10g
Protein 21g
Fat 3g
Sodium 276mg
Fiber <1g

Sweet & Sour Beef-Cabbage Soup

This wholesome sweet-and-sour soup combines beef, caraway seeds, sweet paprika and cabbage - ingredients that star in a number of German dishes. It is particularly nice served with crusty rye bread. For an even heartier soup, add diced cooked potatoes along with the cabbage.
1 tbs canola oil
1lb lean (90% or leaner) ground beef
1 1/2 tsp caraway seeds
1 tsp dried thyme
2 1/2 C frozen bell pepper and onion mix, thawed, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 C reduced-sodium beef broth
1 15 oz can crushed or diced tomatoes
1 1/2 tbs honey
1 tbs paprika, preferably Hungarian sweet
3 C coarsely chopped Savoy, or green cabbage
1-2 tbs cider vinegar
1/4 tsp salt
Freshly ground pepper to taste
  • Heat oil in a Dutch oven over medium heat.
  • Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes.
  • Stir in pepper-onion mix and apple; cook, stirring, for 2 to 3 minutes more.
  • Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently.
  • Cook for 8 to 10 minutes to blend the flavors.
  • Stir in cabbage and cook just until barely tender, 3 to 4 minutes more.
  • Season with vinegar to taste, salt and pepper. Serves 6 (1 3/4 cups/serving).
Nutrition Facts:
Calories 250
Carbohydrate 20g
Protein 20g
Fat 10g (3g sat, 5g mono)
Sodium 705mg
Fiber 4g
Cholesterol 54mg
Potassium 717mg
EatingWell: September/October 2009.

Fresh Tomato Soup

Most soups have a lot of salt in them. I like this one because it is not! Fresh herbs can add great flavor.
5 cups ripe tomatoes- can be peeled or not
1 carrot grated
1 onion, minced
1 Tablespoon tomato paste
4 cups salt-free chicken broth
1 Tablespoon garlic, minced or 2 fresh garlic cloves
1 tsp dried basil/or add ½ cup of freshly chopped basil
2 Tablespoons fresh thyme
Pepper to taste
2 Tablespoons lemon juice
1 bay leaf
  • Combine all ingredients in a slow cooker.
  • Cook on low for 6-8 hours. Stir once while cooking.
  • Remove bay leaf before serving. Makes 6 servings – one cup per serving.
  • Note: to thicken the soup slightly, you may add a full 6 oz. can of tomato paste instead of 1 Tablespoon. This will increase the amount of sodium a little.
Nutrition Facts:
80 Calories (5 calories from fat)
Carbohydrate 14g
Fat 0.5g (0g sat, 0g trans)
Sodium 135mg
Fiber 3g
Cholesterol 0mg
Sugar 7mg
~ Diane Jones RD CDE---NOCH diabetes education.

Winter Comfort Cabbage Soup

2tsp olive oil
1 medium onion diced
½ C each, green pepper, carrot sticks, fresh mushrooms
½ head small cabbage
1½ C canned diced tomatoes with green chilies
32 ounces unsalted chicken broth
2C water
1lb lean ground turkey
1/2 can vegetarian refried beans (for thickness)
1C instant brown rice cooked
2 tsp garlic
¼ tsp black pepper or to taste
¼ tsp cayenne pepper (optional)
  • Heat the olive oil in a large soup pot over medium-high heat. Add the green pepper, carrot sticks and mushrooms. Add turkey. When the turkey starts to brown add the onion and garlic. When turkey is browned add the cabbage, broth, water, tomatoes, refried beans, rice and seasonings.
  • Simmer for 10 -15 minutes or until all vegetables are done.
Nutrition Facts:
1½ starch
2 non-starchy vegetable
2 lean protein
1 fat

Spaghetti Squash Slaw

1 spaghetti squash
1/2 C each chopped onion, celery, green pepper
Add broccoli cole slaw, and matchstick carrots for added crunch
1C sugar
1/2C vegetable oil
1/4 C vinegar
1/2 tsp salt
  • Pierce squash and cook in microwave for 6-8 minutes until done. When cool enough to handle, cut squash in half lengthwise. Scoop out seeds and scrape squash with a fork to separate strands.
  • Combine remaining ingredients and add squash strands and mix together and cover and refrigerate for 2 hours. Serve with a slotted spoon as a salad or as a relish with burgers, hot dogs, even fish.

Sweet and Sour Purple Cabbage

This is a similar recipe that I received from my mother-in-law. This is a traditional German dish. The original recipe calls for bacon. I substituted olive oil instead for a healthy heart. You can also add chopped apple, raisins, or cranberries to this. It will make the dish sweeter. I prefer savory instead.
4 Tablespoons Olive Oil
2 lbs or 8 cups shredded red cabbage
2 onions, diced
1/2 cup brown sugar (firmly packed)
1/2 cup cider vinegar
1/4 teaspoon celery seeds
1 teaspoon caraway seeds
1/2 cup water
Salt & pepper to taste
  • In a heavy bottom covered Dutch oven or large skillet, heat olive oil over low heat.
  • Add remaining ingredients and cook over low heat, stirring occasionally.
  • Continue to cook for 25-30 minutes for tender cabbage, or for as little as 15 minutes, if you prefer a crisp bite.
  • Serve immediately. Servings: 8
Nutritional information per serving:
Calories: 145
Carbohydrates: 20 grams or 1CHO choice
Fat: 7 grams
Sodium: Minimally, based on added salt used
Jeanette Waite MS, RD, CDE

Buttercup Squash Bake

2 cups diced Buttercup Squash (microwave squash for 10 min. Skin peels off easily)
1/2 cup low fat mayonnaise
1/2 cup finely minced onion (can use more if desired)
1 egg
2 tsp brown sugar
Salt and pepper to taste
1/4 cup crushed whole wheat crackers
2 T grated Parmesan Cheese
  • Cover squash with water and cook until tender, about 25 minutes. Drain well and place in large bowl. Mix mayonnaise, onion, egg, sugar, salt and pepper and add to squash: mix well. Place in greased 1 quart baking dish. Mix crumbs and cheese and sprinkle on top. Bake uncovered at 350 degrees for 35 minutes.
  • This dish goes well with pork tenderloin or turkey. Add a green vegetable or salad and you have a great meal! Makes 4 servings.
Nutritional facts per serving:
Calories: 190
Fat 6g
Carbohydrates: 15g
Sodium: 200mg
CHO choice: 1 or 15g
Jeannette Waite, MS, RD, CDE Mercy Heart Center

Fresh Asparagus w/ Smoked Paprika Sauce

2 bunches asparagus spears (about 1 1/2 lbs.)
1 tsp. olive oil
1/2 tsp. Smoked Spanish Paprika
1/4 tsp. Ground Cumin
1/4 tsp. Granulated Garlic
1/2 Cup mayonnaise (regular or light)
1/2 fresh lime, juice of
1 tsp. fresh cilantro, minced
  • Bring a large pot half full of water to a boil for the asparagus. Wash the asparagus and remove any woody end bits.
  • Prepare the sauce while the water comes to a boil. In a small saucepan heat the olive oil on low heat. Add the Smoked Spanish Paprika, Ground Cumin and Granulated Garlic.
  • Cook about 5 minutes.
  • Place the half cup of mayonnaise in a small bowl; use a flexible spatula to get every bit of the seasoned oil out of the pan and into the mayo bowl. Add the juice of 1/2 lime and the freshly minced cilantro. Whisk to combine.
  • When the water is boiling, add the asparagus and cook 2-3 minutes, depending on how thick they are. Drain and rinse just enough to stop cooking. You don't want them stone cold. Dress the asparagus with the sauce, and serve a little extra on the side, if desired. Serves: 4-6. Prep. time: 5 minutes. Cooking time: 6 minutes.

Baked Italian Tomatoes

2 large ripe tomatoes
2T Italian Bread crumbs
2T grated Parmesan cheese
1 clove minced garlic
1T olive oil
  • Pre-heat oven to 350°. Cut each tomato into two halves. Scoop out the seeds. Place tomato halves cut side down onto a double-thickness paper toweling. Let drain for 30 minutes.
  • Mix remaining ingredients; spread onto each tomato half. Arrange in a casserole dish.
  • Bake tomatoes uncovered for about 25 minutes - until the tomatoes are soft, but not mushy and the topping is brown. Serving size: 1/2 tomato
Calories: 75
Fiber: 2 grams
Carbs: 7 grams
Protein: 3 grams

Green Salad with Strawberries & Goat Cheese

1 tablespoon pure maple syrup or brown sugar
2 tablespoons red-wine vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon pure maple syrup or brown sugar
2 tablespoons red-wine vinegar
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
Freshly ground pepper, to taste
3 cups baby spinach
3 cups watercress, tough stems removed
2 1/2 cups sliced fresh strawberries, (about 12 ounces)
1/3 cup fresh chives, cut into 2-inch pieces
1/2 cup toasted chopped pecans, walnuts, or almonds, (see Tip)
1/4 cup crumbled goat cheese or feta cheese
Tip: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2-4 minutes.

Nutrition Facts:

Calories 215
Fat 17g (3g sat, 9g mono)
Carbohydrates 15g or 1 carbohydrate choice
Protein 5g
Sodium 209mg
Fiber 4g
Cholesterol 4mg
Potassium 454mg

Quinoa & Vegetable Salad

Quinoa is a complete protein with all the essential amino acids. It is considered a whole grain, but is actually a gluten free grass seed that comes from a plant related to spinach and Swiss Chard and can be prepared like whole grain rice or barley.
2 1/2 C Vegetable broth
1C Quinoa
  • Boil Quinoa in vegetable broth on low heat for 20 minutes. Then cool. Chop tomatoes, cucumbers, broccoli, carrots, green onion, mushroom Place vegetables over a bed of lettuce and spinach Add 1C of cooked quinoa and sprinkle small amount of Feta cheese on top.
  • Dressing: Mix 3 T lemon juice, 2T Dijon mustard, 1tsp sugar, 3T olive oil, 1C chopped fresh basil and 2tsp grated lemon rind. Makes 3 Servings.
You can cut down on the calories and fat in this recipe if you use a light dressing and a light shredded cheese. Most of the calories come from the oil and Feta cheese.
Nutrition Facts:
Calories 475
Carbohydrate 45g
Protein 20g
Fat 22g
Sodium 400mg

Summer Fresh Corn Salad

3/4 Cup light sour cream or just enough to moisten
1tsp Worcestershire sauce
3/4 tsp seasoned salt (like M-salt)
1 Cup finely chopped red bell pepper
1 Cup finely chopped green onions
3 Cups fresh cooked corn on the cob (5 ears) Can use canned corn too, but this is the season for fresh.
  • Combine first 3 ingredients in a large bowl, stir. Add corn and remaining ingredients. Stir to combine. Cover and refrigerate at least 2 hours before serving. 8 servings (1/2 cup)
Nutrition Facts:
Calories 112
Carbohydrate 22.2g
Protein 4g
Fat 2.6g
Sodium 94mg

Zucchini Tots

Low in calories, contains Potassium - helps reduce blood pressure. Has Viiamin A, which improves eye health and Vitamin C which is an antioxidant. Zucchini is also high in Fiber, which helps lower cholesterol. Helps rid the body of excess toxins.

Cooking spray
1C packed grated zucchini
1 large egg
1/4 medium onion
1/4C grated reduced fat sharp cheddar cheese
1/3C seasoned bread crumbs
1/4tsp kosher salt and black pepper to taste
Small amount of parmesan cheese to sprinkle on top
  • Preheat oven to 400 degrees Spray a baking sheet with cooking spray.
  • Grate the zucchini, wring out all the excess water. Combine all the ingredients. Spoon one tablespoon of mixture in your hands and roll into small ovals. Place on cookie sheet and sprinkle with parmesan cheese.
  • Bake 16-18 mins., turning halfway through cooking until golden. Makes 16 Serving size: 5 tots
Nutrition Facts:
Calories: 110
Carbohydrates: 11.5g
Fiber 2g
Sugars: 2g
Protein 7g

Black Bean, Corn and Tortilla Salad

4 cups cooked black beans OR 3 cans (15 ounces each) black beans, rinsed and drained
2 cups cooked fresh, frozen (thawed) or canned (drained)
Whole kernel corn (about 4 medium ears)
1/2 cup chopped green or red bell pepper (about 1 small)
1/3 cup sliced green onions
1/4 cup lime juice
1/4 cup chopped fresh cilantro leaves
1/4 cup chopped fresh parsley
1/2 teaspoon white pepper
1/2 teaspoon ground cumin
1/8 teaspoon ground red pepper (cayenne)
2 cloves garlic, finely chopped
3 corn tortillas (6 inches in diameter), each cut into 6 wedges
  • Mix all ingredients except tortillas in glass or plastic bowl.
  • Cover and refrigerate at least 1 hour.
  • Heat oven to 350. Place tortilla wedges on ungreased cookie sheet.
  • Bake about 10 minutes or until crisp. Stir 12 wedges into salad.
  • Garnish salad with remaining wedges. Makes 6 servings.
Nutritional Analysis per Serving:
Calories: 260
Protein: 13 grams
Carbohydrate: 50 grams
CHO Choices: 3
Fat: 1 gram
Sodium: 30 mg
Dietary Fiber: 12 grams
Mercy Health Partners Center for Weight Management

Black Bean Patty on Lettuce

2 C canned black beans, drained well (do not rinse)
2 1/2 Tbsp. yellow onion, minced
1 Tbsp. fresh cilantro leaves, chopped
2 tsp. ground cumin
1 tsp. each lime juice, garlic powder, and chili powder
2 Tbsp. cornmeal (divided)
1 Tbsp. canola oil
Leafy green lettuce or bed of fresh spinach
Fresh salsa, either tomato or pineapple
  • Mash black beans (using a potato masher or fork) in a large bowl, with onion, cilantro, cumin, lime juice, garlic powder, and chili powder.
  • Fold in one tablespoon of cornmeal to bind. Form mixture into four patties. Preheat oil in a large skillet over medium-high heat.
  • Coat patties lightly in remaining cornmeal then cook for three to four minutes per side until nicely browned and heated though. Place each patty on a lettuce leaf or bed of fresh spinach and top with salsa.
Nutrition Facts:
Calories: 140
Total Fat: 4g
Sodium: 594mg
Protein: 6g
Fiber: 7g