Healthy Living Cookbook

Major Hospital

Clinical Nutrition Services Diabetes Education

Recipes courtesy of American Heart Association, www.heart.org/simplecooking American Diabetes Association, www.diabetes.org

Contact a dietitian at 317-398-5315 or the diabetes nurse educator at 317-421-5634

ASIAN COLESLAW 6 servings 1 12-ounce bag shredded cabbage (green or purple, or blended) 1 medium cucumber, peeled and seeded, sliced in to thin sticks 1 medium red or green bell pepper, thinly sliced 5 medium green onions, sliced 12 leaves washed fresh basil or 1 teaspoon dried basil Combine all vegetables in a bowl, toss. Dressing ¼ teaspoon crushed red pepper flakes ½ teaspoon garlic minced from jar or 1 clove minced 3 tablespoons white or cider vinegar ½ teaspoon white sugar, granulated 1 tablespoon and 1 teaspoon low-sodium soy sauce 1 teaspoon extra virgin olive oil Combine in small bowl and whisk well. Pour over vegetables and toss to coat. Per serving: Calories 42 Total Fat 1g Saturated Fat 0g Sodium 107 mg Carbohydrates 7 g Fiber 2 g Protein 2 g

APPLE AND WALNUT CHICKEN SALAD WITH GREEN SALAD 4 servings Chicken Salad ¼ cup plain nonfat yogurt 2 tablespoons light mayonnaise ¼ teaspoon salt-free dried Italian spice blend (or dried thyme, dried basil or both combined) 2 cups shredded chicken (from skinless breast of a rotisserie-cooked chicken) or 2 (10-ounce) cans salt-free white meat chicken, drained 3 tablespoons chopped unsalted, walnuts (or whatever nuts are on sale) ½ cup halved seedless grapes (or no sugar added dried cranberries) 1 red (sweeter) or green (more tart) apple, finely chopped Combine yogurt, mayonnaise, and spice blend in a large bowl with a fork. Add chicken, nuts, grapes, and chopped apple. Stir to combine. Green Salad 1 head lettuce (green leaf, red leaf or romaine), chopped into small pieces ½ cucumber, chopped (optional to seed or peel) 1 large tomato, chopped 1 tablespoon extra-virgin olive oil or canola oil 1 tablespoon red vinegar, white vinegar, or lemon juice In a bowl, combine chopped lettuce, cucumber, and tomato. Add oil and vinegar, stirring to combine with salad. Serve salad greens with chicken salad on top. Cooking Tips: If you like sweetness, grab a red apple; if sour-tart is more your thing, pick a green one. Also, chopped apples will turn brown very quickly, but the yogurt in the chicken salad will stop this from happening. Per serving: Calories 272 Total Fat 13g Saturated Fat 2g Sodium 334 mg Carbohydrates 18 g Fiber 5 g Protein 24 g

SIMPLE PERSIAN SALAD 4 servings 2 cucumbers, seeded and small diced 4 medium tomatoes, small diced 1 medium red onion, small diced 2 tablespoons fat-free feta cheese crumbles 1 tablespoon dried mint or parsley (or ¼ cup chopped fresh) 2 limes, juiced 1 tablespoon extra-virgin olive oil ½ teaspoon black pepper Mix cucumber, tomatoes, onion, feta and herbs in a bowl and refrigerate for 20 minutes. In a small bowl, combine lime juice, oil and pepper; whisk well. Pour over vegetable mixture and serve. Per serving: Calories 88 Total Fat 4.0 g Saturated Fat 0.5 g Sodium 86 mg Carbohydrates 13 g Fiber 3 g Protein 3 g

QUICK SALAD DRESSINGS A serving of salad dressing is no more than 2 tablespoons

• Dressing tips: Fat-free, low sodium chicken or vegetable broth can replace some oil in any dressing recipe

• Instructions for all recipes: add all ingredients to small bowl and whisk well. Refrigerate leftovers.

Simplest Vinegar & Oil – serves 6 8 tablespoons vegetable or canola oil to 4 tablespoons vinegar Per serving: Calories 167 Total Fat 18.5 g Saturated Fat 1.5 g Sodium 0 mg Carbohydrates 0 g Fiber 0 g Protein 0 g Super simple citrus drizzle – serves 6 8 tablespoons extra virgin olive oil 4 tablespoons lemon or lime juice Per serving: Calories 16 Total Fat 18.0 g Saturated Fat 2.5 g Sodium 1 mg Carbohydrates 1 g Fiber 0 g Protein 0 g NOTE: the two simple dressings above are great base-dressings. Build to them and add different flavors are you discover them such as minced garlic, or freshly grated ginger root.

Creamy Ginger – serves 6 ½ cup fat-free Greek yogurt 1 teaspoon freshly grated ginger root 1 teaspoon minced garlic from the jar (or 2 cloves minced) 1 tablespoon reduced sodium soy sauce 1 tablespoon extra virgin olive oil [optional, to add some zip you can add 1-2 teaspoons of lemon juice] Per serving: Calories 33 Total Fat 2.5 g Saturated Fat 0.5 g Sodium 72 mg Carbohydrates 1 g Fiber 0 g Protein 2 g Red wine vinaigrette – serves 6 1/3 cup red wine vinegar ½ cup extra virgin olive oil 1 tablespoon Dijon mustard 1/8 teaspoon salt 1/8 – 1/4 teaspoon black pepper Per serving: Calories 163 Total Fat 18 g Saturated Fat 2.5 g Sodium 100 mg Carbohydrates 1 g Fiber 0 g Protein 0 g

Spicy Peanut – serves 2 2 tablespoons reduced-fat peanut butter (try to find ‘no sugar added’) 2 tablespoons hot water 1 teaspoon garlic minced from the jar (or 2 cloves minced) 1 tablespoon low-sodium soy sauce ½ teaspoon ground cumin or coriander ¼ teaspoon Cayenne pepper or chili powder Per serving: Calories 103 Total Fat 6.5 g Saturated Fat 1.0 g Sodium 294 mg Carbohydrates 8 g Fiber 1 g Protein 5 g Creamy Caesar – serves 6 ¼ cup fat-free buttermilk 2 tablespoons fat-free mayonnaise ½ teaspoon Dijon mustard ½ teaspoon minced garlic ¼ teaspoon anchovy paste ¼ teaspoon black pepper ¼ teaspoon salt Per serving: Calories 11 Total Fat 0.5 g Saturated Fat 0.0 g Sodium 193 mg Carbohydrates 2 g Fiber 0 g Protein 1 g

Tangy Asian – serves 4 2 teaspoons lemon juice 2 teaspoon honey 2 tablespoons vinegar (white or cider) 4 tablespoons oil (extra virgin olive, vegetable or canola) 1 teaspoon freshly grated ginger root 1 tablespoon low-sodium soy sauce Per serving: Calories 135 Total Fat 13.5 g Saturated Fat 2.0 g Sodium 98 mg Carbohydrates 3 g Fiber 0 g Protein 0 g

GREEN BEAN CASSEROLE 8 servings 1 pound frozen green beans, thawed (French cut is best) 1 -10.5 ounce can reduced-fat, low-sodium, cream of mushroom soup ½ cup low-fat sour cream ½ teaspoon pepper 1 small onion, cut in to thin sticks Cooking spray ¼ cup whole wheat flour Preheat oven to 350 degrees. In a 9x13 casserole dish, combine green beans, soup, sour cream and pepper. Stir until well mixed and bake for 20 minutes. While casserole bakes, spread out onion sticks and lightly spray with cooking spray. Sprinkle flour over onion pieces, tossing to coat equally. Spray a medium-large skillet with cooking spray and heat to medium-high heat. Add onions and cook until crisply, stirring occasionally. Remove casserole from oven, add ½ onions and stir well. Top with remaining half and return to oven, bake 5 minutes more. Per serving: Calories 77 Total Fat 2.0 g Saturated Fat 0.5 g Sodium 138 mg Carbohydrates 12 g Fiber 2 g Protein 3 g

BLACK BEAN SALSA 6 servings 1 15.5-ounce can no-salt-added or low-sodium black beans, drained 1 15-ounce can no-salt added or low-sodium kernel corn, drained or ¾ cup frozen corn, thawed 1 medium red bell pepper or 1 tomato diced ½ cup red onion, diced 1 teaspoon minced garlic from jar 2 tablespoon chopped cilantro 2 tablespoons cider vinegar 3 teaspoons extra virgin olive oil Juice of 1 lime Toss all together; chill at least one hour. Per serving: Calories 142 Total Fat 2.5 g Saturated Fat 0.5 g Sodium 11 mg Carbohydrates 26 g Fiber 5 g Protein 6 g

CREAMY CHICKEN BROCCOLI CASSEROLE WITH WHOLE WHEAT PASTA 6 servings 1 (13.25-ounce) or ¾ (16-ounce) package spiral-shaped whole-wheat pasta 1½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces ¾ teaspoon salt-free dried Italian spice blend or dried thyme 1 (15 ¼-ounce) can no salt added or low sodium whole kernel corn drained and rinsed or 1 (16-ounce) bag frozen corn, thawed 1 (16-ounce) bag frozen cut broccoli, thawed 1 8 oz. tub of fat-free cream cheese 1 cup plain nonfat yogurt Preheat oven to 350° F. Cook pasta according to package instructions, omitting salt and oil or other fat. In a large pan over high heat, add chicken and cook until done, about 5 minutes. Reduce the heat to low, and add spice blend, corn, broccoli, cream cheese, and yogurt. Mix until combined and cream cheese has melted. Add pasta, stirring to combine. (Do this in a bowl if pasta can’t fit into the large pan). Transfer to a 13x9-inch baking dish. Cover with foil, and cook in oven until fully warmed, about 15 minutes. Tips: Set the cream cheese out at the beginning of the recipe so it’s warm and mixes easily into the dish. Per serving: Calories 486 Total Fat 4.5 g Saturated Fat 1.0 g Sodium 456 mg Carbohydrates 68 g Fiber 11 g Protein 45 g

BARBECUE GLAZED CHICKEN TENDERS WITH OVEN FRIES 4 servings Oven Fries Non-stick cooking spray 3 medium baking potatoes ½ teaspoon garlic powder ½ teaspoon paprika 1/8 teaspoon pepper Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray. Scrub potatoes (you can peel the potatoes if you don’t like the skin) and cut into 1/8- to 1/4-inch strips. Arrange potatoes evenly in pan. In a cup, combine garlic powder, paprika, and pepper. Sprinkle evenly over potatoes. Bake for 25 minutes or until potatoes are tender. Barbeque Glazed Chicken Non-stick cooking spray 1 pound boneless, skinless chicken tenderloins ½ cup barbeque sauce (lowest sodium available) ½ cup no-sugar added orange marmalade or grape jam/jelly Trim visible fat from chicken and pat dry. Spray skillet or frying pan with cooking spray and turn to medium-high heat. Add chicken to skillet, cook 4 minutes, flip chicken and cook an additional 3-4 minutes until no longer pink. In a small bowl, mix barbeque sauce and marmalade/jam/jelly. Microwave covered at 60% power for 40 seconds. Use a spoon to spread sauce evenly over chicken tenders. Per serving: Calories 397 Total Fat 3.0 g Saturated Fat 0.5 g Sodium 360 mg Carbohydrates 61 g Fiber 3 g Protein 28 g

CRUNCHY CHICKEN WITH OVEN ROASTED BROCCOLI 4 servings Crunchy Chicken 2 ½ to 3-pound whole chicken or boneless, skinless chicken breast halves 2 tablespoons Dijon mustard 2 cups multigrain cereal flakes, crushed ¼ teaspoon each salt and black pepper Heat oven to 400° F. Rinse chicken and pat dry. If using whole chicken, remove giblets and neck, quarter chicken and remove and discard skin. In a medium bowl, toss the chicken and mustard to coat. In a large bowl, mix the crushed cereal and ¼ teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes. Oven Roasted Broccoli 1 pound fresh broccoli crowns, rinsed and trimmed 1 ½ teaspoon minced garlic or 2 teaspoons minced from jar 2 teaspoons low sodium soy sauce 1 teaspoon extra virgin olive oil ¼ teaspoon black pepper 3 tablespoons chopped unsalted nuts (almonds, pecans or walnuts) Heat oven to 400° F (or can use same oven as chicken). Rinse broccoli, trim stalks into 1/8 inch-thick chunks and cut florets into bite sized pieces. Place in a mixing bowl and toss with soy sauce, oil, pepper, and garlic. Sprinkle the chopped nuts evenly onto a 9x13 inch casserole dish. Place in the oven 3-4 minutes until lightly toasted. Remove from oven and toss in to broccoli mixture. Transfer broccoli mixture to casserole dish and roast 10-12 minutes until broccoli is tender. Serve warm. Per serving: Calories 330 Total Fat 8.5 g Saturated Fat 1.5 g Sodium 581 mg Carbohydrates 29 g Fiber 7 g Protein 37 g

CHICKEN POT PIE 4 servings 1 pound skinless chicken tenderloins, cut into 1-inch cubes 1 small Idaho potato (about ¾ cup), peeled and diced into bite size pieces 2 teaspoons minced garlic ¾ cup frozen peas, thawed ½ small onion, chopped ¾ cup chopped carrots 1 cup frozen corn, thawed or 8 oz. no salt added canned corn

½ cup celery, chopped ½ cup low-sodium chicken broth ½ teaspoon dried herbs, salt-free Italian blend ¼ cup skim milk 1½ cups fat-free, plain Greek yogurt 1 teaspoon extra-virgin olive oil 1 (7.5 oz) can 10 count refrigerated low-fat biscuits Cooking spray

Preheat oven to 350° F. Place chicken in medium saucepot and fill with water to cover chicken. Bring to a boil, cover and reduce heat to simmer about 20 minutes. Remove from water; cover and place in refrigerator. (This can be prepared a day ahead.) In a medium saucepot, place potato in cold water. Boil potatoes until fork tender, about 20 minutes. Remove from water and set aside. Heat olive oil in a large saucepot, over medium low heat. Add garlic, peas, onion, carrots, corn, and celery. Cook for 5 minutes. Add chicken broth and herbs; cook 5-7 minutes, until most of cooking liquid has been absorbed. In a medium bowl, stir together milk, yogurt, chicken and potatoes. Add yogurt mixture to hot vegetable mixture and remove from heat. Cut 5 biscuits into small ½ inch cubes. Place mixture in a 9 x 9 baking dish coated with cooking spray. Scatter biscuit pieces over top of pot pie mixture. Bake 20 minutes or until golden. Per serving: Calories 366 Total Fat 8.0 g Saturated Fat 2.5 g Sodium 519 mg Carbohydrates 37 g Fiber 4 g Protein 38 g

SLOW COOKER BARBECUE PORK 6 servings Pork 1 pound pork loin, tenderloin or center loin, visible fat removed 1 cup water Place pork in slow cooker; pour water and Barbeque Sauce over meat. Cover and cook over low setting for 8-10 hours, or over high setting for 3-4 hours. Chicken may break apart easily with fork once cooked. Barbeque Sauce 1 14.5 ounce can no salt added tomato sauce 1 tablespoon brown sugar (optional or flavor with a no calorie sweetener) ½ cup cider vinegar 1 tablespoon yellow mustard ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon chili powder ¼ teaspoon cayenne pepper 1 teaspoon black pepper ¼ teaspoon cinnamon ½ teaspoon paprika Whisk together all ingredients in a medium bowl. Per serving: Calories 134 Total Fat 2.5 g Saturated Fat 1.0 g Sodium 84 mg Carbohydrates 8 g Fiber 2 g Protein 19 g

PORK TENDERLOIN AND SPINACH WITH PARMESAN 4 servings 1-pound pork tenderloin, visible fat removed Cooking spray ¼ cup light Italian salad dressing 2 teaspoons dried Italian seasoning 2 tablespoons lemon juice ¼ teaspoon pepper Combine salad dressing, Italian seasoning, lemon juice and pepper in a bowl and mix well. Combine liquid mixture and pork in a re-sealable plastic bag, turning to coat. Refrigerate overnight if time allows. Preheat oven to 400 degrees. Spray cooking sheet with cooking spray and place pork in the center. Pour any marinade remaining in the bag on top. Bake for 30 minutes until desired doneness. Let stand 5 minutes to allow juices to redistribute before slicing. Spinach 1 (10 oz) package of frozen chopped spinach Cooking spray ½ medium onion, chopped 2 tablespoons lemon juice 1 teaspoon minced garlic from jar or 2 cloves minced 2 tablespoon fat-free grated parmesan cheese Spray saucepan with cooking spray. Sautee onions on medium-high heat 3 minutes. Add spinach to onions and cook according to package directions. Drain well; wring off as much water as possible. Add lemon juice and garlic, stir. Sprinkle parmesan over spinach and lightly toss. Per serving: Calories 188 Total Fat 4.5 g Saturated Fat 1.0 g Sodium 292 mg Carbohydrates 9 g Fiber 3 g Protein 28 g

TAILGATE CHILI 4 Servings 1 pound 95% lean ground beef (or ground white meat chicken or turkey) 1 medium onion, chopped 1 medium green bell pepper, chopped 1 medium jalapeno, chopped (optional, only if you like spicy chili) 2 teaspoons minced garlic from the jar or 4 cloves minced 1 tablespoon chili powder 1 tablespoon ground cumin ½ teaspoon ground coriander 1 (15.5 oz) can no-salt-added or low-sodium pinto or kidney beans, un-drained 1 (14.5 oz) can no-salt-added or low-sodium diced tomatoes, un-drained ¾ cup jarred salsa Spray large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to colander and rinse with water to drain excess fat. Return beef to pan. Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally. Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes. Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions. TIP: if you want 5-alarm chili, add 1 teaspoon Cheyenne pepper Per serving: Calories 297 Total Fat 6.0 g Saturated Fat 2.5 g Sodium 288 mg Carbohydrates 29 g Fiber 7 g Protein 31 g

CITRUS GINGER HONEY GLAZED SALMON WITH WHOLE GRAIN RICE AND SUGAR SNAP PEAS 4 servings ½ teaspoon ginger, peeled and grated (or ¼ tsp. dried) 1 teaspoon garlic (about 1 clove) minced 2 teaspoons vegetable oil 2 teaspoons low sodium soy sauce 1 teaspoon honey 2 teaspoons fresh lemon juice (about ½ lemon) or from the jar 2 tablespoons fresh basil (6-8 leaves), chopped (or 1 tbsp. dried) 1 pound salmon, skin removed, cut into 4 - 4 oz. filets 1 cup (dry) brown rice 2 cup fresh sugar snap peas 8 thin lemon slices (about 1 small lemon) Aluminum foil Preheat oven to 450° F. In a large bowl, combine ginger, garlic, vegetable oil, soy sauce, honey, lemon juice and basil and add fish. Marinate in refrigerator for 10 minutes. Prepare rice according to instructions on package, excluding any salt or oil. Cut 8 pieces of aluminum foil; wide enough to fit one piece of salmon and ½ cup of snap peas. Remove fish from marinade and discard remaining marinade. Arrange lemon slices on top and bottom of fish filet. Place one fish filet and half of snap peas together on one piece of foil. Cover with another piece of foil and tightly fold together top and bottom edges of foil to create a seal. Repeat for remaining pieces. Place on baking sheet and bake for 12 minutes. Carefully cut open pouch; serve over rice. Per serving: Calories 247 Total Fat 6.0 g Saturated Fat 1.0 g Sodium 158 mg Carbohydrates 20 g Fiber 2 g Protein 27 g

FISH STICKS WITH TARTAR SAUCE 4 servings Tartar Sauce ½ cup fat- free sour cream 1 tablespoon low sugar sweet pickle relish Combine sour cream and relish, mix well, cover and chill. Fish Sticks 1 pound cod (or other lean white fish, such as halibut or tilapia), bones and skin removed, cut into 3x1 inch strips (about 0.5 oz each) ½ cup whole-wheat breadcrumbs ¼ cup whole unsalted almonds ¼ teaspoon garlic powder Dash cayenne pepper

¼ cup all purpose whole wheat flour ¼ teaspoon black pepper 2 egg whites 1 whole egg (whites and yolk) 1 teaspoon fresh lime juice, or from the jar Cooking spray

Preheat oven to 425° F. In a food processor, pulse breadcrumbs, almonds, garlic powder and cayenne. To prepare batter, you need three shallow bowls. In the first, combine flour and pepper. In the second, quickly whisk together eggs and lime juice. In the third bowl, carefully pour the prepared almond and breadcrumb mixture. Preheat a baking sheet by placing in oven for about 10 minutes. Carefully place each strip of fish into each bowl: flour, egg and breadcrumb mixture. Coat preheated baking sheet well with cooking spray and place fish sticks in a single layer. Cook for 8 minutes, flip each fish stick over and cook for 7 minutes. Serve with tartar sauce for dipping. Per serving: Calories 271 Total Fat 7.0 g Saturated Fat 1.0 g Sodium 176 mg Carbohydrates 21 g Fiber 3 g Protein 30 g

BAKED CAJUN CATFISH AND EASY COLLARD GREENS 4 servings Baked Cajun Catfish 1 tablespoon vegetable oil ½ teaspoon garlic powder ½ teaspoon onion powder ¼ teaspoon pepper ½ teaspoon cayenne pepper (more or less, depending on desired spiciness)

1 ½ teaspoons paprika 1 teaspoon thyme 4 catfish fillets (you can substitute any white fish, such as tilapia or trout) Non-stick cooking spray.

In a shallow bowl, combine all ingredients but fish. Spray 9x13 baking dish with non-stick spray. Coat fish fillets in seasoning mixture and place in baking dish, pour any remaining seasoning mixture over the fish. Bake at 425 degrees for 15 minutes, until fish flakes with a fork. Collard Greens 1 tablespoon vegetable oil ½ small onion, thinly sliced 1 teaspoon minced garlic ½ teaspoon sugar ¼-½ teaspoon red pepper flakes 1 large bunch collard greens

2 tablespoons water 1 tablespoon cider vinegar 1 slice of Canadian bacon, cooked in microwave and diced into small bits

Wash the greens and blot lightly with paper towel. Remove stems from larger leaves by stripping the leaf off from either side of the step (it is okay to leave the stems on the tender inner leaves). Stack 8 leaves together, roll up, and slice in to 1-inch sections. In a large skillet, heat oil on medium heat. Add onion and cook until translucent. Add garlic and cook 30 seconds more. Add sugar, red pepper, greens, vinegar, water and Canadian bacon. Cover and cook until tender (20 minutes). Per serving: Calories 218 Total Fat 11.0 g Saturated Fat 1.5 g Sodium 235 mg Carbohydrates 7 g Fiber 4 g Protein 22 g

SPAGHETTI SQUASH SPAGHETTI 4 servings 1 (3 pounds) spaghetti squash Cooking spray 1 teaspoon extra virgin olive oil 1 teaspoon garlic (1 clove), minced ½ of small onion, chopped 1 cup tomatoes, diced (can substitute 8 oz. no salt added canned diced tomatoes) ¼ teaspoon black pepper ¼ teaspoon dried salt free Italian herbs blend Dash crushed red pepper flakes 2 8oz. cans no salt added tomato sauce ½ cup small “bite size” fresh mozzarella balls (can substitute fresh mozzarella cut into bite-size pieces) ¼ cup fresh basil, roughly chopped or torn (or 1 tsp. dried) Preheat oven to 350° F. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender. Heat oil in a medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating “spaghetti noodles”. Add squash “noodles” to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve. Per serving: Calories 172 Total Fat 6.5 g Saturated Fat 2.5 g Sodium 64 mg Carbohydrates 27 g Fiber 6 g Protein 6 g

BLACK BEAN SOUP 4 servings Cooking spray 1 medium onion, diced 1 tablespoon garlic, minced from jar 2 teaspoons ground cumin 1 jalapeno, chopped 2 16-ouce cans low-sodium black beans, un-drained 1 15-ounce can no salt added petite diced tomatoes, un-drained 1 cup low-sodium chicken broth Chopped fresh cilantro (optional) Spray large pot with cooking spray; over medium-high heat add onion and cook until translucent (5 minutes). Add garlic, cumin and jalapeno and cook 1 minute more. Add beans to pot and lightly mash with a potato masher or fork. Add tomatoes and broth; bring to a boil and reduce to medium heat, cover and simmer for 15 minutes. Serve topped with chopped fresh cilantro (optional). Per serving: Calories 245 Total Fat 0.5g Saturated Fat 0g Sodium 34 mg Carbohydrates 45 g Fiber 11 g Protein 15 g

EGGPLANT, CHEESE AND TOMATO BAKE 8 servings 1 large eggplant, sliced (about 17-20 slices) 1 medium onion, cut into strips 2 zucchini, cut into ½ inch pieces Cooking spray 2 teaspoons extra virgin olive oil 3 cups mushrooms, sliced 3 teaspoons garlic, chopped 2 tablespoons water ¼ teaspoon black pepper

2 (14.5 oz.) cans no salt diced tomatoes 1 (8 oz.) can no salt tomato sauce 3 tablespoons fresh basil, chopped, or 1 tablespoon dried ¾ cup low-fat ricotta cheese 1 cup part skim mozzarella, shredded “panko” (Japanese breadcrumbs), or whole wheat breadcrumbs

Preheat oven to 375° F. Arrange eggplant, onions and zucchini on a baking sheet, sprayed with cooking spray. Lightly spray top of vegetables with cooking spray as well. Cover with aluminum foil. Bake for 10 minutes covered and 10 minutes uncovered. In a small saucepan, heat extra virgin olive oil over medium heat; sauté mushrooms and garlic with water and pepper, until mushrooms begin to soften, about 6 minutes. Add diced tomatoes, tomato sauce and basil; reduce heat and simmer for 10 minutes. Spread 1/3 of tomato mixture on bottom of a 9x13 baking dish coated with cooking spray. Then layer half of the eggplant, zucchini and onion. Layer all of ricotta, and sprinkle half the mozzarella. Repeat layers with another 1/3 of tomato mixture and the remaining eggplant, zucchini and onion. Add the remaining tomato mixture, evenly sprinkle the remaining mozzarella and top with breadcrumbs. Bake for 30-45 minutes or until most of the liquid has disappeared and cheese browns. Let cool 10 minutes before serving. Per serving: Calories 161 Total Fat 5.5 g Saturated Fat 2.5 g Sodium 138 mg Carbohydrates 20 g Fiber 5 g Protein 9 g

APPLE PANDOWDY 14 (1/2 cup) servings 3 lbs firm baking apples 2 tablespoon fresh lemon juice 1/3 cup packed brown sugar ¼ cup Stevia ¼ cup flour 1 teaspoon ground cinnamon 1 ¼ cups flour 1 1/3 tablespoon sugar 1 tablespoon Stevia 1 teaspoon baking powder ¼ teaspoon salt 1 egg 1 tablespoon melted butter 1 teaspoon vanilla extract 1/3 cup fat-free milk Preheat the oven to 400°F. Peel and core apples, and slice into 1/4-inch thick slices. In a large bowl, combine apple slices, lemon juice, brown sugar, ¼ cup stevia, ¼ cup flour, and cinnamon. Toss well. Transfer to a 2 ½ quart baking pan. In a medium bowl, combine 1¼ cups flour with the sugar, stevia, baking powder, and salt. Make a well in the center and add the egg, butter, vanilla, and milk. Quickly incorporate the liquid ingredients into the dry, just until blended. Spoon the dough into free-form biscuits over the apples. Bake for 35–40 minutes until the topping is golden and the fruit is bubbly. Per Serving: Calories 130 Total Fat 1.5 g Sodium 85 mg Carbohydrates 28 g Protein 2 g

BANANA BREAD Makes 2 loaves, 12 slices each ½ cup firmly packed brown sugar 2 egg whites 2 tablespoons vanilla extract 3 cups bananas (about 5) 2 tablespoon canola oil 3 cups whole-wheat pastry flour* 2 teaspoon baking soda ½ teaspoon salt 2/3 cup coarsely chopped walnuts (optional) Preheat oven to 350°F. Coat 2 loaf pans with cooking spray. Mix together brown sugar, egg whites and vanilla extract in a large mixing bowl. Mash up bananas and mix into bowl. Add canola oil to bowl and stir. Mix flour, baking soda and salt into sifter and mix with wet ingredients. Stir walnuts into batter. Divide batter evenly between the pans. Bake 45 minutes, or until a toothpick inserted in center comes out clean. Per Serving: Calories 137 Total Fat 4 g Saturated Fat 0 g Sodium 160 mg Carbohydrates 23 g Fiber 3.5 g Protein 3 g

CHOCOLATE NO-BAKES 36 cookies; Serving size 1 cookie 1/3 cup unsweetened cocoa powder ¼ cup nonfat dry milk ¾ cup sugar ¼ cup light corn syrup ½ cup skim milk ½ cup peanut butter (natural, crunchy) 1 tablespoon vanilla 3 ½ cups oats (quick-cooking or old-fashioned) Mix together coca powder, milk, sugar, corn syrup and peanut butter in medium saucepan and bring to a boil for 1 to 2 minutes. Pour hot mixture over oats and mix well. Drop by spoonfuls onto waxed paper and allow cookies to cool. Transfer to an airtight container and refrigerate. (Because these have less saturated fat, they do not set up "solid" at room temperature like the traditional No-Bakes. Expect them to be gooey and good.) Per Serving: Calories 75 Total Fat 2.5 g Saturated Fat 0.5 g Sodium 25 mg Carbohydrates 12 g Fiber 1 g Protein 2.5 g

HAWAIIAN DESSERT 4 servings 8 oz fat-free plain yogurt ½ cup miniature marshmallows 1 cup pineapple chunks 8 oz no-added-sugar mandarin orange segments Mix all ingredients until well blended. Chill 3 hours before serving. Per Serving: Calories 95 Total Fat 0 g Saturated Fat 0 g Sodium 45 mg Carbohydrates 21 g Fiber 1 g Protein 4 g

CHOCOLATE DRIZZLED PEANUT BUTTER CAKE 9 Servings, serving size: 1 (2 1/2-in) square 1 cup all-purpose flour 1 teaspoon baking powder ½ teaspoon baking soda 1/8 teaspoon salt ¼ cup natural peanut butter 3 Tablespoons canola oil 1/3 cup granular no-calorie sweetener

1/3 cup light brown sugar 1 large egg ¾ cup low-fat buttermilk 1 teaspoon vanilla ½ oz semi-sweet chocolate baking bar, chopped

Preheat the oven to 350°F. Coat an 8 x 8in baking pan with cooking spray. Combine the flour, baking powder, baking soda, and salt in a medium bowl and whisk to mix well. Set aside. Combine the peanut butter and oil in a medium bowl and beat at medium speed until smooth. Beat in the no-calorie sweetener and brown sugar. Beat in the egg. Add flour mixture and buttermilk alternately to the peanut butter mixture, beginning and ending with the flour mixture, beating well after each addition. Beat in the vanilla. Spoon the batter into the prepared pan and smooth top. Bake 20 to 25 minutes or until a wooden toothpick inserted in the center of the cake comes out clean. Cool the cake in pan on a wire rack for 10 minutes. Remove from the pan and cool completely on a wire rack. Place the chocolate in a small re-sealable bag and seal. Place the bag in a saucepan of hot water. Let stand 5 minutes, or until the chocolate melts. Snip a tiny corner from the bag and drizzle chocolate over the cake. The cake can be covered in an airtight container and stored up to 3 days. Per Serving: Calories 193 Total Fat 10 g Saturated Fat 1 g Sodium 204 mg Carbohydrates 23 g Fiber 1 g Protein 5 g

CRISPY OATMEAL RAISIN COOKIES Serves 22; serving size: 2 (1 1/2-in) cookies 1 ½ cups old-fashioned (not quick cooking) oats ½ cup all-purpose flour ½ cup whole wheat flour 2 teaspoons ground cinnamon ½ teaspoon baking soda ¼ teaspoon salt 1/3 cup 67% vegetable oil butter-

flavored spread, at room temperature ¼ cup granulated sugar ½ cup dark brown sugar 1 large egg 1 teaspoon vanilla extract ¼ cup raisins

Preheat the oven to 350°F. Line baking sheets with parchment paper and set aside. Combine the oats, all-purpose flour, whole wheat flour, cinnamon, baking soda, and salt in a medium bowl and whisk to mix well. Set aside. Combine the butter-flavored spread, granulated sugar, and brown sugar in a large mixing bowl and beat at medium speed until mixture is fluffy. Beat in the egg and vanilla. Add the oat mixture and beat at low speed until moistened. Stir in raisins. Drop mounds of dough, 2 level teaspoons each, 2in. apart on prepared baking sheets. Bake until bottoms of cookies are lightly browned but centers remain soft, 10 to 12 minutes. Cool cookies on baking sheets on wire racks for 2 minutes. Remove from baking sheets and cool completely on wire racks. The cookies can be covered in an airtight container and stored at room temperature up to 2 days. Per Serving: Calories 98 Total Fat 3 g Saturated Fat 1 g Sodium 83 mg Carbohydrates 17 g Fiber 1 g Protein 2 g

Tips for Healthy Substitutions

These lower-calorie alternatives provide new ideas for old favorites. When making a food choice, remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few, if any, vitamins and minerals. This guide is not meant to be an exclusive list. We stress reading labels to find out just how many calories are in the specific products you decide to buy.

If you usually buy: Try these:

Milk and Milk Products

Milk and Milk Products Evaporated whole milk Evaporated fat-free or reduced fat milk Whole Milk Fat-free, low-fat, or reduced-fat milk Ice cream Sorbet and ices, sherbet, and low-fat or fat-free

frozen yogurt Whipping cream Imitation whipped cream (made with fat-free milk Sour cream Plain low-fat yogurt Cream cheese Neufchatel or “light” cream cheese or fat-free

cream cheese Cheese (cheddar, Swiss, or jack) American cheese

Reduced calorie cheese, low-calorie processed cheeses, etc. Fat-free American cheese or other types of fat-free cheeses

Regular (4%) cottage cheese Low-fat (1%) or reduced-fat (2%) cottage cheese Whole milk mozzarella cheese Part-skim milk, low-moisture mozzarella cheese Whole milk ricotta cheese Park-skim milk ricotta cheese Coffee cream ( ½ and ½) or non-dairy creamer (liquid or powder)

Low-fat (1%) or reduced-fat(2%) milk or non-fat dry milk powder

Cereals, Grains, Pasta

Cereals, Grains, Pasta

Ramen noodles Rice or noodles (spaghetti, macaroni, etc.) Pasta with white sauce (Alfredo) Pasta with red sauce (marinara) Pasta with cheese sauce Pasta with vegetables (primavera) Granola Bran flakes, crispy rice, etc. Cooked grits or

oatmeal. Reduced-fat granola White rice Brown rice

Meats, Fish, and Poultry

Meats, Fish, and Poultry

Cold cuts or lunch meats (bologna, salami, etc.) Low-fat cold cuts (95-97% fat-free lunch meats or low-fat pressed meats)

Hot dogs (regular Lower-fat hot dogs Bacon or sausage Canadian bacon or lean ham Regular ground beef Extra lean ground beef such as ground round or

ground turkey (read labels) Chicken or turkey with skin, duck or goose Chicken or turkey without skin (white meat) Oil-packed tuna Water-packed tuna (rinse to reduce sodium)

If you usually buy: Try these:

Meats, Fish, and Poultry cont…

Meats, Fish, and Poultry cont… Beef (chuck, rib, or brisket) Beef (round or loin), trimmed of excess fat Pork (spareribs or untrimmed loin) Pork tenderloin or trimmed, lean smoked ham Frozen breaded fish or fried fish Fish or shellfish, unbreaded (fresh, frozen or

canned in water) Whole eggs Egg whites or egg substitute Frozen TV dinners (containing more than 13 grams of fat per serving)

Frozen TV dinners (containing less than 13 grams of fat per serving and lower in sodium)

Chorizo sausage Turkey sausage, drained well; vegetarian sausage (made with tofu)

Baked Goods

Baked Goods

Croissants, brioches, etc. Hard French rolls or soft brown ‘n serve rolls Donuts, sweet rolls, muffins, scones or pastries English muffins, bagels, reduced-fat or fat-free

muffins or scones Party crackers Low-fat crackers; Saltine or soda crackers Cake (pound, chocolate or yellow) Cake (angel food, white, or gingerbread) Cookies Fat-free or reduced-fat cookies (graham crackers,

ginger snaps, or fig bars—watch calorie level)

Snacks and Sweets

Snacks and Sweets Nuts Popcorn (air-popped or light microwave), fruits,

vegetables Ice cream Frozen yogurt, frozen fruit bars Custards or puddings (made with whole milk) Puddings (made with fat-free milk)

Fats, Oils, and Salad Dressings

Fats, Oils, and Salad Dressings

Regular margarine or butter Light spread margarines, diet margarine, or whipped butter, tub or squeeze bottle or spray

Regular mayonnaise Light or diet mayonnaise or mustard Regular salad dressings Fat-free or reduced-calorie salad dressings, lemon

juice, or plain, herb-flavored, or wine vinegar Butter or margarine on toast or bread Jelly, jam, or honey on bread or toast

Non-stick cooking spray for stir-frying or sautéing Oils, shortening, or lard As a substitute for oil or butter, use applesauce or

prune puree in baked goods

Miscellaneous

Miscellaneous Canned cream soups Canned broth-based soups (low-sodium) Gravy (homemade with fat and/or milk) Gravy mixes made with water or homemade with

the fat skimmed off and fat-free milk Fudge sauce Chocolate syrup Guacamole dip or refried beans with lard Salsa; vegetarian refried beans