Author: ADW Diabetes

Zesty Broccoli Salad

Ingredients 4 cups fresh small broccoli florets 1 cup thinly sliced purple onion rings 1/2 cup sweetened, dried cranberries 1/2 cup reduced-fat Italian dressing 2 tablespoons dry-roasted sunflower seeds Directions Combine all ingredients in a serving dish and toss to coat well. Refrigerate for 1 – 2 hours to allow flavors to blend. Toss again before serving. Food Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat Carbohydrate Choices: 1 Nutritional Info (per serving): Makes 9 Servings Calories: 75 Carbohydrate: 10g Protein: 2g Fat: 3g Saturated Fat: <1g Sodium: 110mg Fiber: 2g Recipe provided courtesy of Diabetes Self-Management, which offers up-to-date, practical “how-to” information on nutrition, exercise, new drugs, medical advances, self-help, and the many other topics people need to know about to stay healthy. Over the last eight years alone, the articles and series in Diabetes Self-Management have captured 191 awards at the annual National Health Information Awards, more than any other diabetes magazine. Reprinted with permission from Diabetes Self-Management. © 2008 R.A. Rapaport Publishing,...

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Whole Wheat Pita Bread

For low sodium diets, omit the salt. Ingredients 1 (1/4-ounce) package active dry yeast or 2 1/2 teaspoons 1 teaspoon honey (needed for yeast action) 1 cup plus 2 tablespoons warm water (110 to 115°F / 45°C) water 2 1/4 cups all-purpose flour 1/2 cup whole wheat flour 1 teaspoon salt Directions Preheat oven to 375°F. Combine the flours and salt in a large mixing bowl. Make a well; pour yeast mixture into center and stir until dough can be gathered into a ball. Knead dough floured board until smooth. Place dough in a large, lightly oiled bowl. Cover with a damp towel and place in a dry, draft-free place until dough has doubled, 1 to 2 hours. Punch down dough; place on lightly floured board. Divide dough into 12 equal pieces. Shape into circles and place on nonstick baking sheets. Allow to rest, covered with damp towel for 30 minutes. On lightly floured surface, roll out each piece of dough to a circle, about 5-inches in diameter. Place on baking sheets; let stand about 30 minutes. Bake on middle rack of preheated 500°F (250°C) oven for 5 minutes. Remove pitas from baking sheets and let cool on rack. Store in airtight container in refrigerator. To serve, reheat wrapped in aluminum foil at 350°F (175°C) for 10 minutes. Food Exchanges: 1 1/2 bread/Starch Nutritional Info (per serving): Makes 12...

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Very Veggie Italian Bread Pizza

Ingredients 1 loaf (16 ounces) Italian bread 1/2 cup plus 2 tablespoons light ranch-style dressing 3 medium tomatoes (about 4 ounces each), sliced ¼ medium purple onion, thinly sliced and separated into rings 2 medium portabella mushrooms (about 6 ounces total), thinly sliced 1/2 medium green bell pepper, sliced into thin strips 1/2 medium red bell pepper, sliced into thin strips 1 cup small broccoflower florets 1 1/2 cups finely shredded part-skim mozzarella cheese Directions Preheat oven to 375°F. Cut bread in half lengthwise. Lay each half on a baking sheet and spread each with about 1/4 cup dressing. Top bread evenly with tomato slices, onion rings, mushroom slices, green pepper strips, red pepper strips, and broccoflower. Drizzle very lightly with remaining dressing. Press on cheese. Bake for 20–25 minutes, or until vegetables are crisp-tender and cheese is melted. Cut each half loaf of bread into 6 equal pieces. Food Exchanges: 1 starch, 2 vegetable, 1 fat Carbohydrate choices: 2 Nutritional Info (per serving): Makes 4 Servings Calories: 182 Carbohydrate: 24g Protein: 8g Fat: 6g Saturated Fat: 2g Sodium: 390mg Fiber: 2g Recipe provided courtesy of Diabetes Self-Management, which offers up-to-date, practical “how-to” information on nutrition, exercise, new drugs, medical advances, self-help, and the many other topics people need to know about to stay healthy. Over the last eight years alone, the articles and series in Diabetes Self-Management have...

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Vegetable Linguine

Ingredients 1 1/4 cup chopped onion 1/2 cup chopped celery 1/2 cup chopped green pepper 2 cloves garlic, minced 1 tablespoon olive oil 1 tablespoon dried basil 1 (16oz.) can tomatoes 1 (15oz.) can low-sodium tomato sauce 2 teaspoons sugar 1/4 teaspoon crushed red pepper flakes 1/2 teaspoon oregano 1/8 teaspoon black pepper 8 oz. linguine Directions In a large sauce pan, add sauté onions, celery, green pepper and garlic in olive oil until the vegetables are tender. Add all the ingredients except the linguine. Heat and simmer sauce for 30 to 40 minutes. Cook the linguine according to the package directions. Drain. Spoon the sauce over the cooked linguine. Serve immediately. Food Exchanges: 2 Starch, 1/2 Fat, 1 1/2 Lean Meat Nutritional Info (per serving): Makes 6 Servings Calories: 233 Carbohydrate: 45g Protein: 8g Fat: 4g Saturated Fat: 1g Cholesterol: 0mg Fiber: 4g Sodium: 161mg Potassium: 608mg Calcium: 68mg Recipe provided courtesy of the South Dakota Department of Health – The mission of the South Dakota Department of Health is to prevent disease and promote health, ensure access to needed, high-quality health care, and to efficiently manage public health...

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Vegetable Lasagna

Ingredients 9 cooked lasagna noodles 2 cups sliced fresh mushrooms 1 cup chopped onion 1 tablespoon cooking oil 1 (15oz.) can low-sodium tomato sauce 1 (6oz.) can low-sodium tomato paste 1 teaspoon dried oregano 1 teaspoon dried basil 2 cups low fat cottage cheese 1 cup shredded low fat Monterey Jack cheese 1 10-oz package of frozen chopped spinach, thawed and well drained Directions Preheat Oven to 375°F In a sauce pan, cook mushrooms and onions in oil until tender. Stir in tomato sauce, tomato paste, oregano, and basil. In a mixing bowl, stir together cottage cheese and 1/2 cup of Monterey Jack cheese. Oil a 3-quart rectangular baking dish. In the baking dish layer 3 lasagna noodles, 1/3 of the cottage cheese mixture, 1/3 of the spinach, 1/3 of the tomato mixture; repeat layers twice. Sprinkle the reserved Monterey Jack cheese on top. Bake uncovered in oven for 30 minutes or until heated through. Let stand 10 minutes before serving. Food Exchanges: 2 Starch, 1/2 Fat, 1 1/2 Lean Meat Nutritional Info (per serving): Makes 8 Servings Calories: 253 Carbohydrate: 32g Protein: 17g Fat: 8g Saturated Fat: 3g Sodium: 364mg Potassium: 686mg Calcium: 223mg Recipe provided courtesy of the South Dakota Department of Health – The mission of the South Dakota Department of Health is to prevent disease and promote health, ensure access to needed, high-quality health care,...

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