Ingredients

• 4 cups vegetables, any combination of the following:
• chopped: broccoli, cauliflower, celery, cabbage, eggplant, onions
• sliced: mushrooms, green peppers, carrots whole: pea pods, green beans
• 1 jar (26 ounces) spaghetti sauce
• 2 1/2 cups cooked spaghetti noodles (3 ounces dry)

Microwave Oven: Mix vegetables and spaghetti sauce in a microwave-safe dish. Cover, venting the lid, and cook on high for 15 minutes, stirring at 5-minute intervals. Cook longer if you prefer vegetables to be less crisp.

Stovetop: Mix vegetables and spaghetti sauce in a saucepan. Cover and simmer until vegetables are cooked to preferred tenderness.

Serve cooked vegetables and sauce over noodles. Top with Parmesan cheese when serving.

Makes 5 servings

Note: One serving is an excellent source of fiber containing 5 grams.

Nutrient Analysis Per Serving: Calories 169, total fat 3g, cholesterol 0mg, sodium 616mg, total carbohydrate 29g, dietary fiber 5g, sugars 11g, protein 6g

Carb Servings 2

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, © 2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general public, an imprint of the American Diabetes Association; retail $18.95; to order visit smallstepspress.com; diabetes.org or call 1-800-232-6733. Also available at local and online bookstores. For more information, visit QuickandHealthy.net.

Researched by: Marilyn Wadum, RD 11/00

Smoked Salmon Spread

Ingredients

• 1 tub (12 ounces) fat-free cream cheese
• 1/2 cup fat-free sour cream
• 1 tablespoon lemon juice
• 1 1/2 teaspoons Worcestershire sauce
• 1 teaspoon hickory liquid smoke*
• 1/8 teaspoon salt (optional)
• 1/8 teaspoon ground black pepper
• 1 can (14.75 ounces) red salmon, drained, or 2 cups cooked and flaked fresh salmon
• 2 tablespoons chopped celery
• 2 tablespoons chopped green onion

Have cream cheese at room temperature.

Blend the first seven ingredients in a mixer.

If using canned red salmon, remove skin from salmon and mash bones. Mix salmon, celery, and onion with the cream cheese mixture.

Spread on raw vegetables or whole-grain crackers.

*Hickory liquid smoke can be found in the grocery store next to the barbecue sauce.

Makes about 3 cups
24 servings: Each Serving 2 tablespoons

Nutrient Analysis Per Serving (2 Tablespoons) Calories 38, total fat 1g, cholesterol 6mg, sodium 158mg, total carbohydrate 1g, dietary fiber 0g, sugars 1g, protein 5g

Carb Servings: 0

Source: Quick & Healthy Recipes and Ideas, Third Edition, © 2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, an imprint of the American Diabetes Association. For more information go to: QuickandHealthy.net

Researched by: Marilyn Wadum, RD
11/00

Chicken Curry Soup

Ingredients

• 1 pound skinless, boneless chicken breasts, cut into bite-size pieces
• 4 cups fat-free chicken broth*
• 2/3 cup uncooked quick-cooking brown rice
• 1 medium apple, peeled and diced (about 1 1/2 cups)
• 1/2 cup chopped onion
• 1 1/2 teaspoons curry powder
• 1/2 teaspoon salt (optional)
• 1/4 teaspoon ground black pepper
• 3 tablespoons unbleached all-purpose flour
• 1 cup water (cold)

Preparation
In a large saucepan, sauté chicken for 3 minutes. Add chicken broth, rice, apple, onion, curry, salt, and pepper. Bring to a boil. Reduce heat to low. Cover and simmer for 10 minutes.

Meanwhile, in a covered container, combine cold water and flour. Shake well to prevent lumps. Take saucepan off heat, and stir gradually into hot soup. Return to heat, and slowly bring to a boil, stirring constantly for 1-2 minutes, or until slightly thickened.

*Sodium is figured for reduced sodium.

Makes 8 cups, 4 servings: Each Serving: 2 cups

Nutrient Analysis per Serving:
Calories 248, total fat 2g, cholesterol 65mg, sodium 456mg, total carbohydrate 24g, dietary fiber 2g, sugars 6g, protein 31g

Carb Servings: 1 1/2

Source:Quick & Healthy Recipes and Ideas, Third Edition, © 2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, an imprint of the American Diabetes Association. For more information go to: QuickandHealthy.net

Researched by: Marilyn Wadum, RD
11/00

Citrus Salad

Ingredients

• 1 grapefruit, peeled
• 1 orange, peeled
• 1 1/2 quarts of greens (12 ounces)
• 1 red onion, sliced thin (1 1/4 cups)
• 2 tablespoons cider vinegar
• 1 tablespoon lime juice
• 1 tablespoon canola oil
• 1 tablespoon water
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon ground cumin
• 1/8 teaspoon salt (optional)

Preparation
Cut fruit in bite-size pieces. Toss with lettuce and onion.

Mix remaining ingredients for dressing. Drizzle over salad and toss just before serving.

Note: One serving is an excellent source of 6 grams of fiber.

Makes 8 cups; 5 servings (Each Serving about 1 ½ cups)

Nutrient Analysis per Serving (1 ½ cups): Calories 96, total fat 3g, cholesterol 0mg, sodium 9mg, total carbohydrate 15g, dietary fiber 6g, sugars 10g, protein 3g

Carb Servings - 1

Source: Quick & Healthy Recipes and Ideas, Third Edition, © 2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, an imprint of the American Diabetes Association. For more information go to: QuickandHealthy.net

Researched by: Marilyn Wadum, RD
11/00

Chocolate Pudding Cake

Cake Ingredients

• 2 cups all-purpose flour
• 1½ cups sugar
• ½ cup unsweetened cocoa powder
• 1 tablespoon plus 1 teaspoon baking powder
• ¼ teaspoon salt
• 1 cup fat-free milk
• ½ cup unsweetened applesauce
• 2 teaspoons vanilla extract

Pudding Ingredients

• 2 cups boiling water
• 1½ cups firmly packed light brown sugar
• ½ cup unsweetened cocoa powder

Yield: 24 servings: 1 square per serving

Preparation
Preheat oven to 350° F. Spray a 13x9x2-inch baking pan with vegetable oil spray; set aside.

In a large bowl, whisk together flour, sugar, cocoa, baking powder, and salt. Whisk in remaining cake ingredients, blending thoroughly. Pour into the baking pan, spreading evenly. In a large bowl, whisk together pudding ingredients until sugar and cocoa are dissolved. Pour carefully over batter. Pudding layer will be thin and runny.

Bake for 35 to 40 minutes, or until top is firm to the touch. A toothpick inserted in the center of this cake will not be an accurate test for doneness. Let cake rest for 15 minutes before cutting. Cover and refrigerate leftovers for up to 7 days or wrap tightly and freeze for up to 2 months.

Nutritional analysis per serving: 152 calories, 1 gm fat, 0 gm saturated fat, 0 mg cholesterol, 94 mg sodium, 37 gm carbohydrate, 2 gm fiber

Food exchanges: 2 Carbs

Weight Watchers points: 3

Nutritional analysis provided by American Heart Association Meals in Minutes Cookbook © 2000.

Brought to you by Methodist Hospital’s Healthy Eating Program, A Fare of the Heart.

For more information email nutritionservices@nmhs.org

10/04 mw