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ARTICHOKE DIP

Prep Time: 15 Minutes
Cost: $ (low)
Servings: 14; 2 tablespoons per serving
Difficulty Level: 1

Ingredients

9-ounce package frozen no-salt-added artichoke hearts, thawed, drained
4 ounces fat-free or low-fat cream cheese, room temperature
1/2 cup plain nonfat or low-fat yogurt
1/4 cup thinly sliced green onions (green part only)
1-1/2 teaspoons cream sherry
1 teaspoon salt-free Italian herb seasoning
1/8 teaspoon salt

Directions

Blot artichokes dry on paper towels. Chop into small pieces.

In medium bowl, whisk together remaining ingredients, blending well. Stir in artichokes.

Cover and refrigerate for at least 1 hour to allow flavors to blend.

Stir before serving.

Calories: 20
Protein: 2 g
Sodium: 79 mg
Carbohydrates: 3 g
Exchanges: 1/2 Low-Fat meat

Source: The New American Heart Association Cookbook


SNOWY-DAY BEEF STEW
(Makes 8 servings)

1 tablespoon (15 ml) olive oil
1 medium onion, chopped
3 large cloves garlic, minced
6 scallions, white part and 1 inch (2.5 cm) green, thinly sliced
12 ounces fresh mushrooms, sliced
2 pounds (960 g) lean beef top round, trimmed of all fat and cut into 1-inch cubes
2 tablespoons (18 g) unbleached all-purpose flour
1 1/2 teaspoons (7.5 ml) crushed dried thyme
1/2 teaspoon (2.5 ml) crushed dried oregano
1/4 teaspoon (1.25 ml) crushed dried rosemary
1 28-ounce (720 g) no-salt-added stewed tomatoes
3 to 4 canned chipotle chiles in adobo, or to taste, minced
2 cups (480 ml) reduced-sodium canned beef broth
1/2 cup (120 ml) dry red wine
1 10-ounce (300 g) bag frozen peas
2 tablespoons (8 g) chopped parsley for garnish (optional)


Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside.

Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time.

Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender.
Stir in peas and cook, covered, until peas are just tender, about 5 minutes.

If using, sprinkle with parsley and serve hot.

Per serving: 259 calories (22% calories from fat), 32 g protein, 6 g total fat (1.7 g saturated fat), 16 g carbohydrates, 5 g dietary fiber, 71 g cholesterol, 135 mg sodium
Diabetic exchanges: 3 lean protein (1/2 bread/starch, 2 vegetable)


BREAD AND BUTTER PUDDING
(Makes 8 servings)

refrigerated butter-flavored cooking spray
8 slices whole wheat bread
1 1/2 tablespoons (19 g) unsalted butter, softened
1/3 cup (35 g) chopped dried apricots, soaked in 2 tablespoons (30 ml) brandy for 5 minutes
1 large baking apple, cored, peeled, and chopped
1/4 cup (36 g) golden raisins
1 tablespoon (12 g) sugar
1 teaspoon (5 ml) ground cinnamon
3/4 cup (180 ml) egg substitute
2 1/4 cups (540 ml) 1% low-fat milk

Preheat oven to 350°F (180°C), Gas Mark 4. Lightly coat a 2-quart ( l) casserole dish with cooking spray.

Trim and discard the crusts off each bread slice. Thinly butter each slice and cut into quarters. Set aside.

In a bowl, combine the soaked apricots, apple, and raisins. Place half of the fruit mixture into the prepared dish. Mix the sugar and cinnamon. Sprinkle 1/3 of the mixture over the fruit.

Top with half of the bread quarters, the remaining fruit mixture and another 1/3 of the sugar mixture. Arrange the remaining bread quarters on top, buttered side up.

Whisk the egg substitute and milk together, and pour over the bread. Sprinkle with remaining 1/3 of the sugar mixture.

Bake for 35 to 40 minutes, until a tester inserted in the center comes out clean. Cool in the dish for at least 10 minutes before spooning into dessert bowls.

Per serving: 170 calories (0% calories from fat), 7 g protein, 4 g total fat (2.0 g saturated fat), 27 g carbohydrates, 3 g dietary fiber, 9 mg cholesterol, 338 mg potassium, 194 mg sodium
Diabetic exchanges: 1/2 very lean protein, 2 carbohydrate (1 bread/starch, 1 fruit), 1/2 fat


GARLICKY AND SWEET COLESLAW
(Makes 12 servings)

8 cups (560 g) shredded green cabbage
1 medium fennel bulb, trimmed, bulb shredded, and leaves chopped
2 large carrots, shredded
2 large cloves garlic, peeled
1 teaspoon (5 ml) salt
1 cup (228 g) plain low-fat yogurt
1/4 cup (60 g) low-fat mayonnaise
1/3 cup (160 ml) frozen pineapple juice concentrate, thawed
1 tablespoon + 1 teaspoon (20 ml) cider vinegar
freshly ground black pepper
chopped fresh parsley for garnish (optional)

In a large bowl, combine cabbage, fennel, and carrots.

In a medium bowl, using a fork or the side of a chef's knife, mash garlic with salt to form a smooth paste. Stir in yogurt, mayonnaise, pineapple juice concentrate, and vinegar until well blended.

Spoon over cabbage mixture and toss to coat. Add pepper to taste, stirring until well mixed. If using, garnish with parsley.

Serve at room temperature or chilled.

Per serving: 59 calories (12% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol, 324 mg potassium, 2778 mg sodium
Diabetic exchanges: 1 carbohydrate ( 1/2 fruit, 1 vegetable)


EASY BERRY SHERBET
(Makes 4 servings)

1 cup (240 ml) skim milk
1 cup (149 g) sliced fresh strawberries-could use raspberries or blackberries, chilled
sugar substitute to equal 1/4 cup of sugar, or to taste

Pour milk into divided ice cube trays and freeze until solid, 2 to 3 hours.

Just before serving, let frozen milk cubes stand at room temperature for 5 minutes. Place in a food processor and pulse until milk cubes are broken up, then puree until smooth.

Add berries, 1/3 at a time, and sugar substitute. Continue adding berries and pulse until smooth.

Spoon into dessert dishes and serve immediately or place in a freezer container and refreeze to desired firmness.

Per serving: 38 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 6 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 170 mg potassium, 32 mg sodium
Diabetic exchanges: 1/2 carbohydrate (fruit)


BAKED CHICKEN WITH ONIONS, RAISINS, AND SUNFLOWER SEEDS
(Makes 4 servings)

refrigerated butter-flavored cooking spray
2 medium onions, thinly sliced into rounds
4 5-ounce (150 g) boneless, skinless chicken breast halves
2 teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried
1 tablespoon (4 g) minced parsley
paprika
salt (optional)
freshly ground pepper to taste
1 cup (240 ml) dry white wine
1 tablespoon (12 g) margarine
1 tablespoon (9 g) golden raisins
1 tablespoon (8 g) unsalted dry-roasted sunflower seeds

Preheat oven to 400°F (200°C, Gas Mark 6).

Lightly coat a large nonstick skillet with cooking spray. Add onions and 1 tablespoon water. Cover and sauté over medium-low heat until onions are wilted, about 10 minutes.

Remove all visible fat from chicken breast halves. Rinse and pat dry with paper towels.

Transfer onions to a 2-quart (2 l) oven-proof casserole dish. Combine thyme and parsley. Sprinkle over onions.
Lightly sprinkle chicken breast halves with paprika and evenly brown the top in the same skillet. Place on top of onions and season with salt (if using) and pepper. Pour on the wine. Bake until chicken is browned and tender, about 20 to 25 minutes.

Meanwhile in a small nonstick sauté pan, melt margarine over medium-high heat. Add raisins and sunflower seeds. Sauté until raisins are plumped and seeds are lightly browned. Spoon over chicken and serve.

Per serving: 242 calories (22% calories from fat), 34 g protein, 6 g total fat (1.1 g saturated fat), 10 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 549 mg potassium, 130 mg sodium
Diabetic exchanges: 4 lean protein, 1/2 carbohydrate (2 vegetable)



SPICY CHICKEN WITH LINGUINE
(Makes 4 servings)

12 ounces (360 g) fresh linguine
1 tablespoon (15 ml) olive oil
2 cloves garlic, minced
1 pound (480 g) boneless, skinless chicken breast, all fat removed, diced
1/2 cup (80 g) julienned onion
1/2 medium red bell pepper, seeded and cut into fine julienne strips
1 to 2 (5 to 10 ml) teaspoons crushed red chile flakes
1 to 2 tablespoons spicy southwestern hot sauce
1/2 cup (33 g) shredded cabbage
2 tablespoons (10 g) sliced scallions, white part and 1 inch (2.5 cm) green
2 tablespoons (8 g) chopped cilantro

Cook linguine according to package directions for al dente. Drain and keep warm.

In a wok or large nonstick skillet, heat oil over medium-high heat. Add garlic and cook for 1 minute, stirring. Add chicken and stir-fry until chicken is lightly browned, about 2 minutes. Add onion and bell pepper. Continue to stir-fry until vegetables are crisp-tender. Sprinkle with chile flakes and hot sauce. Add cabbage and pasta. Continue to cook, tossing pasta for another minute, until chicken is cooked through (cut to test).

Divide between 4 pasta dishes and sprinkle with scallions and cilantro. Serve at once.

Per serving: 405 calories (15% calories from fat), 35 g protein, 7 g total fat (0.8 g saturated fat), 52 g carbohydrates, 4 g dietary fiber, 66 mg cholesterol, 567 mg potassium, 232 mg sodium
Diabetic exchanges: 3 lean meat, 3 1/2 carbohydrate (3 bread/starch, 1 1/2 vegetable)


CHILE GRILLED CHICKEN
(Makes 6 servings)

3 ounces (90 g) dried New Mexico chiles
boiling water
2 teaspoons (10 ml) whole cumin seeds
1 tablespoon (15 ml) crushed dried oregano
2 tablespoons (30 ml) cider vinegar
1 teaspoon (5 ml) sugar
3 cloves garlic, minced
1/4 teaspoon (1.25 ml) salt (optional)
6 4-ounce (120 g) boneless chicken thighs

Pull off and discard chile stems. Split chiles open and discard the seeds and ribs. Place chiles in a bowl and cover with boiling water. Let stand until chiles are soft, about 20 minutes. Drain, reserving the soaking liquid.

In a medium skillet set over medium heat, stir the cumin seeds for 30 seconds, then add the oregano and stir until cumin is toasted, another 30 seconds.

Transfer cumin mixture to a food processor or blender, add the drained chiles, 1 cup of the reserved soaking liquid, the vinegar, sugar, garlic, and salt (if using). Puree, adding more soaking liquid if needed to make a smooth mixture.

Pour chile mixture into a glass baking dish.

Rinse chicken thighs, remove and discard skin, and pat dry with paper towels. Remove and discard any visible fat. Add the chicken pieces to chile mixture, turning to evenly coat. Cover with plastic wrap and chill for at least 30 minutes or up to 4 hours.

Light a grill or preheat the broiler.

Place chicken thighs on the grill and cook, turning occasionally until juices run clear when pierced with a fork, about 8 minutes per side. Serve at once.

Per serving: 192 calories (25% calories from fat), 24 g protein, 5 g total fat (1.3 g saturated fat), 12 g carbohydrates, 4 g dietary fiber, 94 mg cholesterol, 112 mg sodium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (2 1/2 vegetable)


BAKED APPLES WITH GINGERSNAP CRUMBS
(Makes 6 servings)

6 medium tart apples, cored and peeled 1/3 of the way down
3 4-inch slices of orange zest, cut into thin julienne strips
1 lemon, cut in half
1 teaspoon (5 ml) ground cinnamon
2 teaspoons (0.8 g) spoonable brown sugar substitute
water
6 gingersnaps, crushed

Place apples in a microwave-safe dish. Fill the centers with the strips of orange.

Rub the pared flesh of each apple with a cut side of the lemon. Squeeze juice of both halves over the apples. Sprinkle each with cinnamon and brown sugar substitute.

Fill the dish with water 1/3 way up the sides of the apples. Cover with plastic wrap, venting at one edge.
Microwave on HIGH for 4 to 5 minutes.

Carefully remove plastic wrap and transfer each apple to a small dessert dish. Sprinkle with the crushed gingersnaps and serve hot.

Per serving: 104 calories (9% calories from fat), 1 g protein, 1 g total fat (0.2 g saturated fat), 25 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 47 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit)



COLD CHINESE NOODLES WITH SHRIMP
(Makes 4 servings)

1 pound (480 g) medium or large shrimp, shelled and cleaned
2 teaspoons (10 ml) dark sesame oil
2 tablespoons (30 ml) low sodium soy sauce
3 tablespoons (45 ml) rice wine vinegar
1 tablespoon (15 ml) grated fresh ginger
1/8 teaspoon (0.6 ml) sugar substitute
1/8 teaspoon (0.6ml) garlic powder
1/8 teaspoon (0.6 ml) dried red pepper flakes
8 ounces (240 g) capellini or angel hair pasta
1 pound (480 g) English cucumber, cut in half lengthwise and slice very thin
2 scallions, white part only, sliced very thin
3 tablespoons (12 g) chopped cilantro
1 tablespoon (15 ml) toasted sesame seeds

If your market will not steam your shrimp, place them in simmering water until they turn pink. Drain, cool and shell and clean. Refrigerate until ready to use.

In a small bowl combine the oil, soy sauce, vinegar, ginger, sugar substitute, garlic powder, and red pepper flakes. Set aside.

Cook the pasta as per package directions until al dente. Drain under cold water and place in a large bowl.
Toss the noodles with shrimp, cucumber and dressing. Add the scallions and cilantro. Garnish with sesame seeds and serve.

Per serving: 336 calories (15% calories from fat), 24 g protein, 5 g total fat (0.9 g saturated fat), 47 g carbohydrates, 3 g dietary fiber, 135 mg cholesterol, 359 mg sodium
Diabetic exchanges: 2 very lean protein, 3 carbohydrate (bread/starch)


FRESH PEACH CAKE
(Makes 10 servings)

butter flavored cooking spray
1 cup (140 g) sifted cake flour
3/4 cup (143 g) no sugar sugar replacement such as Splenda or One Spoon
1/2 tablespoon (7.5g) baking powder
1/4 teaspoon (1.25 ml) salt
3 tablespoons (45 ml) canola oil
1 large egg, separated
1/4 cup (30 ml) egg substitute
1/4 cup (30 ml) water
3/4 teaspoon (3.75 ml) pure vanilla extract
grated zest of 1/2 orange
1/2 cup (120 ml) egg whites, at room temperature (whites of 4 large eggs or use refrigerated egg whites)
1/4 teaspoon (1.25 ml) cream of tartar
1 1/2 cups (216 g) no sugar, fat free whipped topping
1 pound (480 g) fresh peaches, peeled and sliced thin, then covered with water and 1 tablespoons (15 ml) lemon juice until ready to use

Preheat oven to 325°F (160° C), Gas Mark 3.

Lightly coat a 9-inch (22.5 cm) cake pan with cooking spray.

Place the flour, sugar substitute, baking powder, and salt in a mixing bowl. Mix. Make a well in the middle.

Beat together oil, egg yolk, egg substitute, water, vanilla, and orange zest. Pour into flour mixture and blend well.

In a large bowl, combine the 1 egg white with the additional 1/2 cup (120 ml). Beat the egg whites and cream of tartar until the whites have stiff peaks. Gently fold into the flour mixture.

Place in the prepared cake pan and bake 35-40 minutes until golden brown. Turn out onto rack to cool completely.

Using a serrated knife, slice the cake in half horizontally. Cover with 3/4 of the whipped topping. Place the peaches, leaving a few slices for decoration, on top and cover with top of cake. Decorate the center of the cake with rosettes of whipped topping and decorate with remaining peach slices. Refrigerate until ready to serve.

Per serving: 129 calories (28% calories from fat), 4 g protein, 5 g total fat (0.5 g saturated fat), 23 g carbohydrates, 1 g dietary fiber, 21 mg cholesterol, 176 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit), 1 fat

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For Two...

PEASANT FRITTATA
(Makes 3 servings)

olive oil cooking spray
1 small red potato, 2 ounces (60 g), diced
1 small onion, 2 ounces (60 g), diced
1 small garlic clove, finely minced
1 ounce (30 g) finely minced low-fat ham
1/4 cup (48 g) frozen tiny peas, thawed under running cold water and drained
1 small plum tomato, 3 ounces (90 g), cut in half lengthwise and thinly sliced
1/2 teaspoon (2.5 ml) crushed dried mixed Italian herbs
salt (optional) and freshly ground pepper to taste
1 cup (240 ml) liquid egg substitute
1 tablespoon finely minced parsley

Preheat oven to 350° F (180° C). Lightly spray an 8-inch (22.5 cm) oven-proof nonstick skillet with cooking spray.