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Dining with Diabetes is a program of WVU Extension Service Families and Health Programs

FH08-113

RecipesRecipe Demonstration Instructions

The Dining with Diabetes Program uses the Idaho Plate Method for meal planning. This curriculum reflects a balanced plate using this method. Please review the Idaho Plate Method Power Point presentation, located under the Resource tab, before selecting menus for your classes. This program uses divided plates to encourage participants to practice the Plate Method when tasting recipes. The larger section of the plate is used to hold the two non-starchy side dishes. The two smaller sections of the plate are used to hold the main dish and the starchy side dish.

One main dish, one starchy side, two non-starchy sides, and one dessert recipe will be selected for classes two, three, and four. Three recipes will be demonstrated in front of the class (select three recipes from the four categories – no more than one per category) with the remaining two recipes being prepared ahead of time and brought in for sampling.

This program offers sample-size servings of all recipes, not full servings. Remind participants of this concept before the dishes are served. For food safety reasons, leftover food is not to be taken home by participants.

Keep in mind the following points when selecting the menu:

● Preparation time. Quick and easy-to-prepare recipes should be selected for demonstration, with those that require longer preparation and/or cooking time being prepared prior to class.

● The presentation. Colors and textures of foods should always be carefully considered to ensure participants receive a visually appealing plate.

● Food combinations. Dishes that complement one another should be served at the same class. Example: The Cream of Chicken and Rice Soup is better served with the Parmesan Chive Biscuits rather than the Seasoned Roasted Potatoes. Also, dishes with similar ingredients should not be served at the same class. Example: The Chicken and Broccoli Bake should not be served with the Broccoli Salad.

● Dessert. This program offers a dessert for classes two, three and four. This is done to illustrate that dessert can be included occasionally as part of a healthy meal plan. Please remind participants that desserts are not appropriate at every meal, and instead should be served only occasionally. If a “dessert” course is desired and fits into a person’s individual meal plan, then a piece of fruit is usually a more appropriate choice.

Idaho Plate Method

Menu Selection

Rec – 1


FH08-113

RecipesRecipe Demonstration Instructions

There are a total of 39 recipes to choose from in planning your demonstrations. Having a wide variety of selections to choose from has its advantages; however, determining what foods would go well together in terms of nutrition, flavor, texture, and eye appeal isn’t always easy. Listed below are four suggestions that may be used as listed or as ideas to consider. These are by no means menus that you must use. They are just ideas to get you started.

► Almond Crusted Fish ● Lemon-Rice Pilaf ● Strawberry-Spinach Salad ● Summer Squash and Snow Peas ● Peach and Berry Crisp

► Thick Turkey Chili ● Double-Corn Muffins ● Classic Caesar Salad ● Apple Slaw ● Buttermilk Chocolate Cake

► Pork Chops with Maple Pear Sauce ● Seasoned Roasted Potatoes ● Mixed Vegetable Gratin ● Steamed Green Beans in a Light Vinaigrette ● Fast Fruit Salad

► Cream of Chicken and Rice Soup ● Parmesan-Chive Biscuit ● Orange-Almond Salad ● Broccoli Salad with Creamy Dressing ● Blueberry Crumb Cake

Also included are six additional sample menu ideas, two for each session, that include an ingredient list. These lists are also located on your CD under the “Recipes” folder.

Sample Menu Plans

Rec – 2


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RecipesSample Menu Ideas

Broccoli-Chicken Frittata (demonstration)Double Corn Muffins (prepare prior to class)Steamed Green Beans in a Light Vinaigrette (demonstration)Orange-Almond Salad (demonstration)Blueberry Crumb Cake (prepare prior to class)

q 6 oz. Boneless, skinless chicken breast (cooked and finely diced)q Fresh or frozen green beans (2 lb.)q Fresh broccoli florets (1 cup finely chopped)q Red pepper (1 cup diced)q Onions (1/4 cup diced)q Green onion (1/2 cup sliced)q Garlic (1 clove minced)q Celery (1/2 cup thinly sliced)q Mixed greens (8 cups)q 2 oranges (peeled and sectioned)q Fresh or frozen blueberries (1 cup)q 2 eggsq Skim milk (1/2 cup)q Buttermilk (1/2 cup)q Egg substitute (2 cups)q Margarine (4 Tbs. + 2 tsp.)q Grated reduced-fat cheddar cheese (1/3 cup)q Cream-style corn (1 14oz. can)q Canola oil (1 Tbs.)q Olive oil (2 Tbs.)q Honey mustard (2 tsp.)q Cider vinegar (1/3 cup) q Red wine vinegar (2 Tbs.)q All-purpose flour (2 cup + 6 Tbs.)q Baking powder (3 1/2 tsp.)q Baking soda (1/2 tsp)q Splenda granular (1 cup + 1 Tbs.)q Corn meal (1 cup)q Toasted sliced almonds (1/3 cup)q Vanilla (1/2 tsp.)q Dried oregano (3/4 tsp.)q Dried thyme (1/4 tsp.)q Black pepper (1/2 tsp.)q Salt (3/4 tsp.)q Water (1 Tbs.)q Non-stick spray

Sample Menu Ideas 1, Class 2

Carbohydrates andSweetners

Ingredient List

Rec – 3


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Pork Chops with Maple-Pear Sauce (demonstration)Seasoned Roasted Potatoes (prepare prior to class)Steamed Green Beans in a Light Vinaigrette (demonstration)Apple Slaw (demonstration)Buttermilk Chocolate Cake (prepare prior to class)

q 2 lb. Boneless pork loin chops q 6 Medium baking potatoesq 2 lb. Fresh or frozen green beansq 3 Pears q 2 Large red applesq Shredded Cabbage (2 cups)q Carrot (1 cup-grated)q Sugar-free maple or pancake syrup (1/4 cup)q Splenda Brown Sugar Blend (3/4 cup + 2 Tbs.)q Splenda Granular (2 Tbs.)q Powdered sugar (garnish for cake, optional)q All-purpose flour (1 3/4 cups)q Cocoa powder (3/4 cup)q Baking powder (1 1/2 tsp.)q Baking soda (1 1/2 tsp.)q Vanilla extract (1 1/2 tsp.)q 2 Large eggsq Margarine (1/4 cup + 1 Tbs.)q Olive oil (2 Tbs.)q Red wine vinegar (4 Tbs.)q Fat-free, plain yogurt (1/3 cup)q Reduced-fat Mayonnaise (1/3 cup)q 1% Buttermilk (1 1/4 cups)q Mustard (2 Tbs.)q Honey mustard (2 tsp.)q Ground cloves (1/8 tsp.)q Cinnamon (2 tsp.)q Parsley flakes (2 tsp.)q Chili powder (1 tsp.)q Paprika (1 1/2 tsp.)q Dried thyme (1/2 tsp.)q Garlic powder (1/2 tsp.)q Dried oregano (1/2 tsp.)q Celery seed (1/4 tsp.)q Salt (3/4 tsp.)q Black pepper (1/2 tsp.)q Nonstick spray


Carbohydrates andSweetners

Ingredient List

Rec – 4


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Almond-Crusted Fish (demonstration)Sweet Potato Puffs (prepare prior to class)Seasoned Green Beans with Red Pepper Strips (demonstration)Apple Slaw (demonstration)Fruit and Yogurt Parfait (prepare prior to class)

q 2 lb. milk white fish filets (orange roughy, sole, perch) cut into eight 4 oz. piecesq Fresh green beans (1 1/2 lb.)q 2 large red apples (julienned)q Lemon or lime rind (1 Tbs. grated)q Orange peel (1 Tbs. grated)q Carrots (1 cup grated)q Cabbage (2 cups shredded)q 2 lb. Sweet potatoesq Fresh, frozen, or canned mixed fruit (1 cup berries and other chopped fruit)q 1 eggq Fat-free plain yogurt (3 cups)q Margarine (1 1/2 Tbs. melted)q Lemon or lime juice (1 Tbs.)q Orange juice (1/3 cup)q Reduced fat mayonnaise (1/3 cup)q Olive oil (1 Tbs.)q Worcestershire sauce (1 tsp.)q Reduced-sodium soy sauce (2 Tbs.)q Mustard (1 tsp.)q Vinegar (2 Tbs.)q Splenda granular (1 cup + 1 Tbs.)q Sesame seeds (1 Tbs. toasted)q Celery seeds (1/4 tsp.)q Pecans or walnuts (1/4 cup finely chopped)q Sliced almonds (1/3 cup crushed)q Vanilla extract (1 1/2 tsp.)q Ground nutmeg (1/2 tsp.)q Ground cinnamon (1/2 tsp.)q Paprika (1 tsp.)q Black pepper (5/8 tsp.)q Low-fat granola (1/2 cup)q Non-stick spray


Fats and Sodium

Ingredient List

Rec – 5


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Thick Turkey Chili (demonstration)Double Corn Muffins (prepare prior to class)Seasoned Green Beans with Red Peppers Strips (demonstration)Classic Caesar Salad (demonstration)Raspberry-filled Cookies (prepare prior to class)

q 2 lb. Lean ground turkey breast or extra-lean ground beefq 1 Medium onionq 1 Medium green bell pepper q 1 1/2 lb. Fresh green beansq 2 Red bell peppersq 1 Head romaine lettuceq 2 Cloves garlic (or 1/4 tsp. garlic powder or 1 tsp. bottled minced garlic-for chili)q 1 Clove garlic (for salad)q Chopped fresh parsley (1/4 cup or 1 Tbs. dried)q Toasted sesame seedsq Reduced-sodium tomato sauce (4 cups)q 1 (6 oz.) Can tomato pasteq 1 (14 oz.) Can cream-style corn q Light Parmesan cheese (1/4 cup)q Plain fat-free yogurt (1/2 cup)q Buttermilk (1/2 cup)q Margarine (1/3 cup + 2 Tbs.)q Eggs (2)q Light mayonnaise (1/4 cup)q Olive oil (1 Tbs. + 1 tsp.)q Reduced-sodium soy sauce (2 Tbs.)q Lemon juice (2 Tbs.)q Dijon mustard (1 tsp.)q Reduced-sugar raspberry preserves (1/3 cup)q All-purpose flour (2 cups)q Cornmeal (1 cup)q Cornstarch (2 Tbs.) q Baking powder (1 3/4 tsp.)q Baking soda (1/2 tsp.)q Splenda Granular (1/3 cup + 2 Tbs.)q Powdered sugar (1/2 cup)q Vanilla extract (1 1/2 tsp.)q Almond extract (1/4 tsp., optional)q Salt (3/4 tsp.)q Pepper (1/4 tsp. + 1/8 tsp.)q Chili powder (1 Tbs.)q Cumin (1 tsp.)q Nonstick cooking spray


Fats and Sodium

Ingredient List

Rec – 6


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Vegetable and Bean Soup (prepare prior to class)Pumpkin Herb Biscuits (demonstration)Caesar Salad (demonstration)Zucchini, Carrots, and Basil (demonstration)Orange Poppy Seed Cake (prepare prior to class)

q 3 zucchini (sliced)q 3 carrots (sliced)q Carrots (1 cup diced)q 1 head romaine lettuce (washed and torn into bite-sized pieces)q 3 small garlic cloves (minced)q Fresh chives (1/4 cup chopped)q Fresh basil (2 Tbs. chopped)q Red pepper (1 cup diced)q Onion (1 cup diced)q Green onion (1/2 cup sliced)q Orange rind (1 1/2 Tbs. finely grated)q 4 eggsq Buttermilk or skim milk (1/4 cup)q Fat-free plain yogurt (1/2 cup)q 4% fat Cottage cheese (1 1/3 cups)q Light parmesan cheese (1/4 cup)q Margarine (1 1/2 Tbs. melted)q Lemon juice (2 tsp.)q Frozen orange juice (4 1/2 Tbs.)q Reduced fat mayonnaise (1/4 cup)q Canned pure pumpkin (1/2 cup)q Reduced-sodium broth-beef, chicken, or vegetable (3 cups)q Tomato sauce (1 cup)q Pinto beans (2 19 oz. cans drained and rinsed)q Olive oil (1 Tbs. + 2 tsp.)q Canola oil (1/3 cup + 3 Tbs.)q Dijon mustard (1 tsp.)q Splenda granular (1 1/2 cups)q Brown sugar (1 tsp.)q All-purpose flour (3 cups)q Whole-wheat flour (1 cup)q Baking powder (1 Tbs. + 3 1/2 tsp.)q Baking soda (3/4 tsp.)q Poppy seeds (3 tsp.)q Nutmeg (1/2 tsp.)q Dried parsley (1 Tbs. + 1 tsp.)q Dried thyme (1 tsp.)q Dried oregano (1 tsp.)q Black pepper (3/4 tsp.)q Salt (1/2 tsp.)q Non-stick spray


Vitamons, Minerals and Fiber

Ingredient List

Rec – 7


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Almond-crusted Fish (demonstration)Lemon-Rice Pilaf (prepare prior to class)Strawberry-Spinach Salad (demonstration)Zucchini, Carrots, and Basil (demonstration)Blueberry Crumb Cake (prepare prior to class)

q 2 lb. Mild white fish fillets (orange roughy, sole, perch, etc.)q Brown rice (1 1/3 cups)q 3 Carrotsq 3 Zucchiniq Fresh spinach (8 cups)q Fresh strawberries (2 cups)q Blueberries (1 cup, fresh or frozen)q 1 Large onionq Green onions (1/2 cup, sliced)q 2 Cloves garlic (or 1/4 tsp. garlic powder or 1 tsp. bottled, minced garlic-for rice)q 1 Clove garlic (for mixed vegetables)q 1 Lemon (1 Tbs. + 1 tsp., rind only)q Fresh basil (2 Tbs., chopped)q Sliced almonds (1/3 cup, crushed)q Sunflower seeds (3 Tbs., optional)q Sesame seeds (1 tsp., optional)q Low-sodium chicken broth (2 3/4 cups)q Olive oil (1 Tbs.)q Canola oil (3 Tbs.)q Red wine vinegar (2 Tbs.)q Lemon juice (3 Tbs. + 2 tsp.)q Mustard (1 tsp.)q Worcestershire sauce (1 tsp.)q Garlic powder (1/8 tsp.)q Dill (1/2 tsp., dried)q Paprika (1 tsp.)q Salt (3/4 tsp.)q Pepper (1/2 tsp. + 1/8 tsp.)q Margarine (3 1/2 Tbs. + 1 tsp.)q 1 Egg (large)q Skim milk (1/2 cup)q All-purpose flour (1 cup + 6 Tbs.)q Sugar (1 Tbs.)q Splenda Granular (1/2 cup + 3 Tbs.)q Baking powder (2 tsp.)q Vanilla extract (1/2 tsp.)q Nonstick cooking spray


Vitamons, Minerals and Fiber

Ingredient List

Rec – 8

(1) Plastic container – used to hold all equipment

(1) Clear plastic tablecloth cover

(1) 12" sauté pan with nonstick lining and lid

(1) Medium saucepan

(1) Hand-held mixer

(3) Clear nested mixing bowls (come as a set)

(2) Clear baking dishes (9×13) and (7×11) (come as a set)

(1) 2-quart clear mixing bowl with pouring lip and handle

(2) Cutting boards

(1 set) Paring knives

(1 set) Knives (included 1 serrated, 1 8" chef, and 1 paring)

(1) 8-ounce liquid measuring cup

(1) Set of dry measuring cups

(1) Set of measuring spoons

(1) 2-quart beverage pitcher

(1) Shredder

(2) Rubber spatulas (one small and one large)

(1) Soup ladle

(2) Serving spoons, one slotted

(3) Plastic stirring spoons

(1) Whisk

(1) Metal tongs

(1) Slotted turner

(1) Can opener

(1) Minute timer

(1) Oven thermometer

(1) Set of potholders

(1) Set of disposable dishcloths (i.e., handy wipes)

(1) Set of disposable storage containers

(1) Box of small baggies

(1) Extension cord

(1) Electric skillet

(1) Cookie sheet

(1) Container of toothpicks

(1) Wire rack for cooling

(1) Muffin tin (24 mini-muffins)

(1) Strainer/Colander

RecipesDemonstration Equipment Inventory

Items listed are based on the recipes included in the curriculum.Adding, altering, or deleting recipes may require this list to be altered accordingly.

Rec – 9Dining with Diabetes is a program of WVU Extension Service Families and Health Programs

FH08-113

Apple Spice Snack Cake ............................................................. Rec – 13

Bran Muffins .............................................................................. Rec – 14

Creamy Herb Dip ........................................................................ Rec – 15

Cucumber-Dill Spread ................................................................ Rec – 16

Fruit Punch ................................................................................ Rec – 17

Home-style Cheese Muffins ......................................................... Rec – 18

Orange-Date Bars ....................................................................... Rec – 19

Pineapple Cream Cheese Spread ................................................. Rec – 20

Yogurt Fruit Dip ......................................................................... Rec – 21

Banana-Pineapple Delight .......................................................... Rec – 23

Blueberry Crumb Cake ............................................................... Rec – 25

Buttermilk Chocolate Cake ......................................................... Rec – 27

Cranberry-Orange Bread Custard ............................................... Rec – 29

Fast Fruit Salad ......................................................................... Rec – 31

Fresh Fruits Tarts ...................................................................... Rec – 33

Fruit and Yogurt Parfait .............................................................. Rec – 35

Orange Poppy Seed Cake ............................................................ Rec – 37

Peach and Berry Crisp ................................................................ Rec – 39

Raspberry-filled Cookies ............................................................. Rec – 41

Almond-crusted Fish .................................................................. Rec – 43

Broccoli-Chicken Frittata ........................................................... Rec – 45

Chicken Breasts with Apricot-Ginger Glaze ................................. Rec – 47

Cream of Chicken and Rice Soup ................................................ Rec – 49

Hearty Vegetable-Bean Soup ...................................................... Rec – 51

Irish Beef Stew ............................................................................ Rec – 53

Lemon Steamed Fish .................................................................. Rec – 55

Mini-Meatloaves with Barbeque Sauce ........................................ Rec – 57

Pork Chops with Maple-Pear Sauce ............................................. Rec – 59

Thick Turkey Chili ...................................................................... Rec – 61

Main Dishes

Snack Recipes

Dessert Recipes


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RecipesIndex

Apple Slaw .................................................................................. Rec – 63

Broccoli Salad with Creamy Dressing .......................................... Rec – 65

Classic Caesar Salad .................................................................. Rec – 67

Mixed Vegetable Gratin .............................................................. Rec – 69

Orange-Almond Salad ................................................................ Rec – 71

Seasoned Green Beans with Red Pepper Strips ........................... Rec – 73

Steamed Green Beans in a Light Vinaigrette ............................... Rec – 75

Strawberry-Spinach Salad .......................................................... Rec – 77

Summer Squash with Snow Peas ................................................ Rec – 79

Zucchini, Carrots, and Basil ....................................................... Rec – 81

Classic Pasta Salad .................................................................... Rec – 83

Double-Corn Muffins .................................................................. Rec – 85

Lemon-Rice Pilaf ......................................................................... Rec – 87

Mexican Rice .............................................................................. Rec – 89

Parmesan-Chive Biscuits ............................................................ Rec – 91

Pumpkin-Herb Biscuits .............................................................. Rec – 93

Seasoned Roasted Potatoes ......................................................... Rec – 95

Sweet Potato Puffs ...................................................................... Rec – 97

Sweet Potato Salad ..................................................................... Rec – 99

Vegetable Side Dishes

Starchy Side Dishes


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RecipesIndex


FH08-113

RecipesSnacks

Ingredients:Cake:1/4 cup canola oil3/4 cup Splenda Granular2 Tbs. molasses or brown sugar1 large egg3/4 cup unsweetened applesauce1 tsp. vanilla1 1/2 cups all-purpose fl our1 tsp. baking powder1/2 tsp. baking soda2 tsp. cinnamon1/2 tsp. allspice

Topping:1 Tbs. Splenda Granular1/2 tsp. cinnamonNonstick spray

Method1. Preheat oven to 350 degrees. Spray an 8"×8" baking pan with nonstick spray. 2. In a large bowl, stir together the oil, Splenda, and molasses or brown sugar, egg, applesauce, and vanilla.

3. In a medium bowl, whisk together fl our, baking powder, baking soda, cinnamon, and allspice.

4. Stir the dry mixture into the wet mixture, mixing just until blended. Spoon batter into prepared pan.

5. In a small bowl, combine Splenda and cinnamon for topping and sprinkle evenly over batter. Bake for 20 minutes until the center of the cake springs back lightly when touched.

EquipmentSmall, medium, and large bowls Wire whiskMixing spoon SpatulaMeasuring cups and spoons 8"x 8" baking pan

Recipe adapted from www.childrenwithdiabetes.com

Yield: 25 sample-size servings

Apple Spice Snack Cake

Rec – 13


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RecipesSnacks

Ingredients1 1/4 cups all-purpose fl our1 Tbs. baking powder3 Tbs. Splenda Granular1/2 tsp. salt1 cup 100% bran cereal1 cup skim milk1 egg1/4 cup vegetable oilNonstick spray

Method1. Preheat oven to 400 degrees. Coat a muffi n pan with nonstick spray.

2. In a medium bowl, combine fl our, baking powder, Splenda, and salt; set aside.

3. In a large mixing bowl, combine cereal and milk; let stand for 2 minutes. Add egg and oil; mix well.

4. Add dry ingredients, stirring just until moistened. Spoon into muffi n cups coated with cooking spray. Bake at 400 degrees for 18 to 20 minutes or until golden brown. Remove to a wire rack to cool.

EquipmentMixing bowls and spoonsMeasuring cups and spoons12-cup muffi n pan or 24-cup mini-muffi n panPot holdersWire cooling rack


Bran Muffi nsYield: 24 sample-size

servings

Rec – 14


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RecipesSnacks

Ingredients1 cup fat-free sour cream1/2 cup plain fat-free yogurt1/2 cup reduced-fat mayonnaise1 tsp. dried parsley fl akes1 tsp. dried minced onion1 tsp. dried dill weed1 tsp. Mrs. Dash1 tsp. sugar1/4 tsp. salt1/8 tsp. black pepper

• Fresh vegetables and crackers are not included in the nutritional analysis.

Method1. Combine all ingredients in bowl. Chill for at least 1 hour or overnight.

2. Serve with fresh vegetables or crackers.

EquipmentMixing/serving bowl and spoonMeasuring cups and spoonsPlastic wrap

Yield: 24 to 28 sample-size servings

Creamy Herb Dip

Rec – 15


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RecipesSnacks

Ingredients2 (8 oz.) pkgs fat-free cream cheese, softened2 tsp. lemon juice2 tsp. minced onion1/2 tsp. dill weed1/4 tsp. salt1/4 tsp. black pepper1/4 tsp. prepared horseradish1/3 tsp. hot pepper sauce3/4 cup fi nely diced, peeled, and seeded cucumber

• Assorted vegetables for dipping are not included in nutritional analysis.

Method1. In a mixing bowl, beat cream cheese until smooth. Add remaining ingredients except cucumber. Blend until smooth. Fold in cucumber.

2. Cover and chill for at least one hour. Serve with fresh vegetables.

EquipmentLarge mixing bowlMixerSpatulaMeasuring cups and spoonsServing spoonsPlastic wrap

Cucumber-Dill Spread


Rec – 16


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RecipesSnacks

Ingredients1 (.35 oz.) sugar-free tropical punch soft drink mix4 cups water1 (12 oz.) can unsweetened frozen orange juice concentrate, thawed4 liters diet lemon-lime soda

Method1. In a large pitcher, combine soft drink mix and water; mix well. Add orange juice concentrate; mix well.

2. When ready to serve, pour into punch bowl and add the soda. Serve chilled.

Equipment needed:Large pitcherMixing spoonMeasuring cupsPunch bowlServing cups and napkins


Fruit Punch

Rec – 17


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RecipesSnacks

Ingredients2 cups all-purpose fl our2 tsp. baking powder2 Tbs. Splenda1/2 tsp. salt1 egg1 cup skim milk1/4 cup margarine, melted1/2 cup shredded reduced-fat cheddar cheeseNonstick spray

Method1. Preheat oven to 375 degrees. Spray a muffi n pan with nonstick spray.

2. In a large bowl, combine fl our, baking powder, Splenda, and salt.

3. In a small mixing bowl, whisk together egg, milk, and margarine. Combine wet mixture with dry ingredients, stirring just until moistened. Fold in cheese.

4. Divide mixture evenly among muffi n cups. Bake for 20 to 25 minutes or until golden brown. Remove to a wire rack to cool.

EquipmentMixing bowls and spoonsMeasuring cups and spoonsWire whisk12-cup muffi n pan or 24-cup mini muffi n panWire cooling rack


Home-style Cheese Muffi ns

Rec – 18


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RecipesSnacks

Ingredients1 cup chopped dates1/3 cup Splenda Granular1/3 cup vegetable oil1/2 cup orange juice1 Egg, beaten1 cup all-purpose fl our1 1/2 tsp. baking powder1 Tbs. grated orange peel1/3 cup chopped pecansNonstick spray

Method1. Preheat oven to 350 degrees. Coat an 8"×8" baking pan with nonstick spray.

2. In a saucepan, combine dates, Splenda, oil, and juice. Cook over medium heat for 5 minutes to soften dates. Cool. Add egg and mix well.

3. In a small bowl, combine all remaining ingredients and stir into date mixture. Spread into an 8-inch square baking pan. Bake at 350 degrees for 25 to 30 minutes. Cool before cutting.

Equipment8"×8" baking panMeasuring cups and spoonsCooking spoonsSpatulaSharp knife Pot holders Medium saucepanMixing bowl

Orange-Date Bars


Rec – 19


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RecipesSnacks

Ingredients1 (8 oz.) fat-free cream cheese, softened1 (8 oz.) unsweetened crushed pineapple, drained

• Vegetables and crackers are not included in the nutritional analysis.

Method1. In bowl, combine cream cheese and pineapple.

2. Serve with vegetable sticks or crackers.

EquipmentLarge mixing bowlMixing spoonCan openerPlastic wrap


Pineapple Cream Cheese

Spread

Rec – 20


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RecipesSnacks

Ingredients2 cups plain fat-free yogurt2 Tbs. brown sugar1 Tbs. frozen orange juice concentrate, thawed1/2 tsp. vanilla extract 1/4 tsp. ground cinnamon • Fresh fruit of your choice is not included in nutritional analysis.

Method1. Line a strainer with a paper coffee fi lter or cheesecloth; place over bowl. Put yogurt in strainer; refrigerate for 8 hours. Discard liquid in bowl.

2. Combine yogurt, brown sugar, orange juice concentrate, vanilla extract, and cinnamon; mix well. Serve with fresh fruit of your choice.

EquipmentStrainerPaper coffee fi lter or cheeseclothMixing bowls and spoonMeasuring spoons


Yogurt Fruit Dip

Rec – 21


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RecipesDesserts

Ingredients:1 1/2 cups graham cracker crumbs1/4 cup margarine2 bananas, sliced8 oz. light cream cheese, softened1 1/2 cups skim milk1 pkg. (4 serving size) sugar-free instant vanilla pudding mix1 (19 oz.) can crushed pineapple (packed in juice), well-drained4 oz. frozen fat-free or light whipped topping, thawed

Method1. Mix graham cracker crumbs and margarine with a fork or pastry blender until crumbly. Moisten tips of fi ngers with water and press mixture into the bottom of a 9"x13" baking dish.

2. Arrange banana slices evenly over surface of crumb mixture.

3. Using an electric mixer, beat softened cream cheese until smooth. Gradually add milk and continue beating. Add pudding mix and beat for 1 minute or until mixture begins to thicken. Using a rubber spatula, spread mixture evenly over surface of bananas.

4. Spread crushed pineapple evenly over pudding layer.

5. Spread whipped topping evenly over pineapple layer.

6. Cover with plastic wrap and refrigerate for at least one hour or overnight. Serve chilled.

Equipment9"x13" baking dish Fork or pastry blenderMeasuring cups KnifeMixing bowl Electric mixerLarge spoons Rubber spatulaPlastic wrap


Banana-Pineapple

Delight

Rec – 23


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RecipesTalking Tips

Banana-Pineapple

Delight• Reduced-fat cream cheese is suitable for recipes requiring baking or beating. It has 1/3 less fat than regular cream cheese. Fat-free cream cheese sometimes contains gelatin and becomes soupy or runny when beaten with other ingredients.

• Graham cracker crust is often lower in fat and calories than traditional pastry crust. Making your own allows you to control the amount of margarine used and reduce the fat and calories in the crust.

• This recipe was analyzed using fat-free whipped topping. Light whipped topping may be substituted, but the fat content of the dessert will increase.

Rec – 24


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RecipesDesserts

Ingredients1 cup all-purpose fl our1/2 cup Splenda Granular2 tsp. baking powder1/4 tsp. salt1 large egg 1/2 cup skim milk1 Tbs. canola oil 1/2 tsp. vanilla1 cup blueberries (fresh or frozen)

Topping:6 Tbs. all-purpose fl our3 Tbs. Splenda Granular2 Tbs. margarine

Nonstick spray

Method1. Preheat oven to 375 degrees. Spray an 8"× 8" baking pan with nonstick spray.

2. In a bowl, whisk together the fl our, Splenda, baking powder, and salt.

3. In another bowl, combine the egg, milk, canola oil, and vanilla extract. Stir wet mixture into dry, mixing until just combined. Pour batter into prepared pan.

4. Sprinkle blueberries over the batter.

5. To make topping, combine fl our and Splenda in a small bowl. Cut in margarine until mixture resembles coarse crumbs. Sprinkle topping evenly over blueberries.

6. Bake for 35 to 45 minutes until edges of cake pull away from sides of the pan.

Equipment8"× 8" baking panSmall and large mixing bowlsMeasuring cups and spoonsMixing spoonPastry blender or two forksWire whisk


Blueberry Crumb Cake

Rec – 25


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RecipesTalking Tips

Blueberry Crumb Cake • Overmixing this batter will yield a tough cake. Mix just until

large lumps are dissolved.

• Almond extract may be substituted for the vanilla. If using almond extract, reduce the amount to 1/4 tsp.

• Raspberries or blackberries may be used instead of blueberries. Strawberries are not recommended for this particular cake.

• Dry ingredients can be mixed ahead of time and brought to class in an airtight container or zip-top bag.

Rec – 26


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RecipesDesserts

Ingredients1 3/4 cups all-purpose fl our1/2 cup plus 2 Tbs. Splenda Brown Sugar Blend3/4 cup cocoa powder1 1/2 tsp. baking soda1 1/2 tsp. baking powder2 tsp. cinnamon1/4 tsp. salt1 1/4 cups 1% buttermilk2 large eggs 1/4 cup tub margarine (not light), melted1 1/2 tsp. vanilla extract1 cup boiling waterNonstick sprayPowdered sugar for garnish (optional)

Method1. Preheat oven to 350 degrees. Coat a 9"×13" baking dish with nonstick spray.

2. In a large bowl, combine fl our, Splenda Brown Sugar Blend, cocoa, baking soda, baking powder, cinnamon, and salt. Set aside.

3. In a large mixing bowl, combine buttermilk, eggs, melted margarine, and vanilla. Mix on low speed until well blended. Gradually beat in boiling water. Gradually add fl our mixture and mix on low speed until just blended.

4. Pour batter into prepared pan and bake 25 minutes or until a toothpick inserted in center comes out clean. Cool cake on a wire rack. Dust with powdered sugar if desired.

EquipmentMeasuring cups Measuring spoons9"×13" baking dish 2 mixing bowlsElectric mixer Wire cooling rack

Buttermilk Chocolate

CakeYield: 35 sample-size

servings

Rec – 27


FH08-113

RecipesTalking Tips

Buttermilk Chocolate

Cake• To save time, dry ingredients can be mixed ahead of time and brought to class in an airtight container or zip-top bag.

• Keep in mind that Splenda Brown Sugar Blend is not calorie-free or carbohydrate-free like Splenda Granular. It has 2 calories per 1/2 teaspoon. When replacing regular brown sugar with Splenda Brown Sugar Blend in a recipe, use only half the amount called for. For example; if your recipe calls for 1 cup of brown sugar, then use only 1/2 cup of Splenda Brown Sugar Blend.

• Using 1% buttermilk reduces fat and calories in this cake while helping to keep it moist. If buttermilk is not available, it can be made easily by mixing 1 1/4 cups skim or 1% milk with 2 Tbs. lemon juice or vinegar. Let stand 2 - 3 minutes until thickened.

• Don’t panic! This batter may seem thin (runny), but it makes a very moist cake with a light texture.

• Light margarine has water added to it and may change the texture of the cake. Make sure to use regular tub margarine.

Rec – 28


FH08-113

RecipesDesserts

Ingredients6 slices cinnamon bread, diced 1/3 cup dried cranberries 1 1/4 cups 1% milk1 1/2 pkgs (4-serving size) instant sugar-free vanilla pudding mix2 large eggs1 tsp. vanilla extract1 tsp. grated orange rind1/2 tsp. ground cinnamonNonstick spray

Method1. Preheat oven to 325 degrees. Spray a 12- or 24-cup muffi n pan with nonstick spray.

2. Divide bread cubes into each of the muffi n cups. 3. Bake for 10 minutes; remove from oven. Distribute cranberries evenly among the muffi n cups.

4. Combine remaining ingredients in medium bowl, mix well.

5. Pour mixture evenly into each muffi n tin and let stand for 10 minutes.

6. Bake for 25 to 30 minutes or until set. Let stand 10 minutes before serving.

EquipmentLarge mixing bowlMixerSpatulaMeasuring cups and spoonsServing spoonsPlastic wrap12- or 24-cup muffi n pan

Cranberry-Orange Bread

CustardYield: 24 sample-size

servings

Rec – 29


FH08-113

RecipesTalking Tips

Cranberry-Orange Bread

Custard• 1/2 package of instant pudding mix equals 1Tbs.+1tsp.

• Use mini-muffi n pans for class purposes. By doing this, you will avoid having to cut the portions in half for serving.

• To save time during class, the bread can be cubed ahead of time and stored in a zip-top bag.

• The bread adds texture, and the cinnamon and orange peel are key fl avors in this delicious recipe.

• This nutritional analysis was done using Pepperidge Farm Cinnamon Bread. You may choose to use a different bread type, but note that the nutritional content will change. To increase fi ber intake, choose a whole wheat bread and sprinkle on your own cinnamon fl avor.

• Compared to the fresh or frozen varieties, dried cranberries provide six times as many carbohydrates and calories. If you are counting carbohydrates, make sure to follow the recipe and count accordingly.

• Sugar-free pudding mixes contain cornstarch, a carbohydrate-rich food. They are not free foods as are sugar-free gelatin mixes.

• Low-fat (1%) milk adds moisture. Milk is also an important source of vitamin D and calcium to help support healthy bones.

Rec – 30


FH08-113

RecipesDesserts

Ingredients1 cup canned pineapple tidbits (packed in juice), well-drained1 cup canned mixed fruit (packed in juice) well-drained 1 1/2 cups canned mandarin oranges (packed in juice) well-drained1 cup halved grapes 1 cup fat-free sour cream or fat-free plain yogurt1/4 cup Splenda Granular1/3 cup toasted fl aked coconut (optional)

Method1. Combine all ingredients in a medium-size serving bowl. Garnish with coconut, if desired

2. Serve immediately or cover and chill until ready to serve.

EquipmentMedium serving bowlSmall mixing bowlMixing spoonsMeasuring cups and spoons

Yield: 16-20 sample-size servings

Fast Fruit Salad

Rec – 31


FH08-113

RecipesTalking Tips

Fast Fruit Salad • This refreshing salad can be made year-round,

using any mixture of fresh, canned, or frozen fruit.

• Using canned fruit makes this recipe quicker and more economical.

• The fruit can be opened, drained, and mixed and put into an airtight container to save time during class.

• Choose fruit packed in fruit juice whenever possible. If fruit packed in juice is unavailable, thoroughly rinse and drain syrup-packed fruit to remove some of the extra sugar. This will reduce the carbohydrate content.

• Toasting coconut lightly in a nonstick skillet over medium heat for 2 - 3 minutes will increase the fl avor considerably.

• This is a nice dessert for holidays, potlucks, or large gatherings, since it makes several servings.

Rec – 32


FH08-113

RecipesDesserts

Ingredients12 wonton wrappers1/4 cup sugar-free jelly or fruit spread3 cups diced fresh fruit3/4 cup fat-free yogurt, any fl avorNonstick spray

Method1. Preheat oven to 375 degrees and spray muffi n tins with nonstick spray.

2. Press wonton wrappers into muffi n tins, allowing the corners to stand up over the edges.

3. Bake wontons until lightly browned. Watch carefully, they brown very quickly.

4. Remove from oven, let cool and carefully remove each wonton shell from muffi n pan.

5. Warm jelly or fruit spread in microwave for 15 to 20 seconds. Lightly coat insides of each wonton shell with melted jelly.

6. Fill each shell with 1/4 cup fruit and top with 1 Tbs. of yogurt.

EquipmentMeasuring cups and spoonsSmall saucepan12-cup muffi n pan

Fresh Fruit Tarts


Rec – 33


FH08-113

RecipesTalking Tips

Fresh Fruit Tarts • For this recipe, it will be necessary to use a full serving

for each participant because the dish does not present well when tarts are cut in half.

• Fruit combinations depend on what is in season. Any of the following could be used: bananas, strawberries, blueberries, grapes, kiwi, raspberries, peaches, orange sections, etc.

• To save time, dice fresh fruit before class and put in an airtight container.

• Wonton shells generally are located near the produce section and do not need to be refrigerated until after opening.

• This recipe can be used as a dessert or as an appetizer. It is very easy to prepare and looks lovely.

• Baked wonton shells may be fi lled with pudding, custard, ice cream or other dessert-type items. They also could be used as a lunch dish by fi lling them with chicken, tuna, or crab salad made with reduced-fat mayonnaise.

Rec – 34


FH08-113

RecipesDesserts

Ingredients3 cups mixed fruit (berries, chopped fresh fruit, well-drained fruit cocktail packed in juice, or any combination of fruit desired)1/2 tsp. ground cinnamon3 cups fat-free plain yogurt1 1/2 tsp. vanilla extract1/3 cup Splenda Granular1/2 cup low-fat granola

Method1. Combine the fruit and cinnamon in a bowl and gently mix.

2. In a separate bowl, mix together yogurt, vanilla, and Splenda.

3. Layer 3Tbs. fruit in each parfait glass. Top with 3Tbs. yogurt. Repeat layers and garnish each parfait with 1Tbs. granola.

EquipmentMeasuring cups and spoonsMixing bowls and spoonsServing spoons Parfait glasses or clear plastic serving cups (6 fl uid ounces) or glass serving bowl


Note: If preparing this dessert to sample in a class setting,

use a deep serving bowl and layer all ingredients.

Fruit and Yogurt Parfait

Rec – 35


FH08-113

RecipesTalking Tips

Fruit and Yogurt Parfait • You can make this treat look very colorful by using

other types of fruits such as blueberries and strawberries. By substituting different fruits, you will not signifi cantly alter the nutritional content of the original recipe.

• Using Splenda instead of sugar reduces the amount of calories and carbohydrate.

• Low-fat cereal granola made by Heartland was used for this analysis. Note that the nutritional content of granola can vary greatly among types and brands. This is because the ingredient content of different products can vary widely. Avoid granolas containing concentrated sugars and/or sweetened ingredients such as M&Ms, other candies, or dried fruits. Cereal types make good choices because you have the option of reading and comparing labels. Choosing low-fat varieties will reduce the amount of saturated fat.

Rec – 36


FH08-113

RecipesDesserts

IngredientsCake:1 1/2 cups Splenda Granular3 large eggs1 1/3 cups cottage cheese (4% fat)1 cup fat-free plain yogurt1/3 cup canola oil4 1/2 Tbs. frozen orange juice concentrate, thawed1 1/2 Tbs. fi nely grated orange rind2 cups all-purpose fl our3 1/2 tsp. baking powder3 tsp. poppy seeds3/4 tsp. baking sodaNonstick spray

Glaze:1 oz light cream cheese, softened1/2 cup powdered sugar1 1/2 Tbs. frozen orange juice concentrate, thawed

Method1. Preheat the oven to 350 degrees. Spray a 9"×13" pan with nonstick spray.

2. In a large bowl, combine Splenda, eggs, and cottage cheese. Beat at high speed of electric mixer until smooth. Add yogurt, oil, orange juice concentrate, and orange rind. Continue beating until smooth.

3. In another bowl, combine fl our, baking powder, poppy seeds, and baking soda. Stir the dry ingredients into the orange mixture until everything is just combined. Pour the mixture into prepared pan.

4. Place the pan in the center of the oven and bake for 25 to 30 minutes or until a tester inserted in the center comes out clean. Cool on a wire rack.

5. In a small mixing bowl, combine all ingredients for glaze. Beat at medium speed of an electric mixer until smooth. Spread glaze evenly over cake.

Equipment9"×13" baking pan Measuring cups and spoonsElectric mixer Wooden spoonWire cooking rack


Orange Poppy Seed Cake

Rec – 37


FH08-113

RecipesTalking Tips

Orange Poppy Seed

Cake• The dry ingredients can be sifted ahead of time and brought to class in a zip-top bag.

• When grating orange rind, do not grate too deeply into the white underlayer (pith) of the peel. The pith will impart an intense bitterness to the cake.

• Overmixing this batter will overdevelop the gluten (protein component in the fl our). Mix just until the large lumps are no longer visible. Small lumps will bake out during the baking process.

• If lemon poppyseed cake is desired instead of orange, substitute the orange juice concentrate with lemonade concentrate. Also substitute the orange rind with lemon rind.

Rec – 38


FH08-113

RecipesDesserts

IngredientsFilling:2 cups fresh peaches (peeled and sliced) or frozen sliced peaches (thawed and drained)1 cup fresh or frozen blueberries, raspberries, or blackberries1/4 cup Splenda Granular2 Tbs. all-purpose fl our1/4 tsp. ground nutmeg 1/4 tsp. cinnamonNonstick spray

Topping: 1/2 cup quick oats3 Tbs. all-purpose fl our1 Tbs. Splenda Brown Sugar Blend or 2 Tbsp. brown sugar3 Tbs. tub margarine (not light)1/2 tsp. cinnamon

Method1. Preheat oven to 375 degrees. Spray a 9"×9" baking dish with nonstick spray.

2. In a large bowl, combine peaches and berries.

3. In a medium bowl, mix Splenda, fl our, nutmeg, and cinnamon. Sprinkle over fruit and toss gently to combine. Pour mixture into prepared dish.

4. In a small bowl, mix oatmeal, fl our, Splenda Brown Sugar Blend, and cinnamon together. Cut in margarine until crumbly; sprinkle evenly over fruit.

5. Bake, uncovered, 35 to 40 minutes.

Equipment needed:9"×9" baking dish Small, medium, and large mixing bowls Mixing spoon Measuring cups and spoons


Peach and Berry Crisp

Rec – 39


FH08-113

RecipesTalking Tips

Peach and Berry Crisp • Dry ingredients can be combined ahead of time and brought

to class in a zip-top bag.

• To cut back on time for later preparation, slice fresh peach halves ahead of time and freeze. A little lemon juice prolongs the life of fresh-cut produce.

• If using frozen peaches, ensure they are completely thawed, well-drained, and patted dry with paper towels before using.

• 3 medium peaches yields about 2 cups

• Large-fl ake rolled oats or quick-cooking oats may be used. Instant oats are not recommended for this recipe.

Rec – 40


FH08-113

RecipesDesserts

Ingredients1/3 cup Splenda Granular1/3 cup tub margarine (not light), softened1 1/2 tsp. vanilla extract1 egg white1 cup all-purpose fl our2 Tbs. cornstarch1/4 tsp. baking powder1/4 tsp. salt1/3 cup reduced-sugar raspberry preservesNonstick spray

Glaze:1/2 cup powdered sugar2 - 3 tsp. lemon juice1/4 tsp. almond extract (optional)

Method1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

2. Beat Splenda and margarine with an electric mixer until well blended. Add vanilla extract and egg white. Beat well.

3. In a medium bowl, whisk together fl our, cornstarch, baking powder and salt. Add dry mixture to wet mixture, stirring well until blended. (Dough will be stiff.) Divide dough into two equal portions.

4. Place one piece of dough on prepared baking sheet. Shape into a log, approximately 12 inches in length. Using index fi nger or end of a wooden spoon, form a 1/2-inch deep indentation down the length of the log. Repeat with remaining piece of dough. Fill indentations with preserves and bake for 20 minutes or until lightly browned. Let cool.

5. In a small bowl, combine all ingredients for glaze. Stir until smooth.

6. Remove cooled logs to a cutting board. Drizzle with glaze. Using a serrated knife, cut each log diagonally into 12 pieces.

EquipmentBaking sheetElectric mixerMeasuring cups and spoons3 mixing bowlsSerrated knifeSmall spoon


•Cut the cookies slightly smaller to yield about 28 cookies.

Raspberry-fi lled Cookies

Rec – 41


FH08-113

RecipesTalking Tips

Raspberry-fi lled Cookies • Dry ingredients can be mixed ahead of time and brought

to class in an airtight container or zip-top bag.

• Use different kinds (colors) of jam to fi ll each log and then alternate cookies on a serving plate for an attractive presentation. (Apricot or blueberry contrasts well with raspberry.)

• Vanilla extract can be substituted for almond extract in the glaze, if desired.

• Light margarine is not recommended for this recipe. It will cause the cookie dough to spread excessively on the baking sheet, making it diffi cult to fi ll indentations with jam.

Rec – 42


FH08-113

RecipesMain Dishes

Ingredients2 lb. mild white fi sh fi lets (orange roughy, sole, perch, etc.) cut into eight 4-oz. pieces1/3 cup sliced almonds, crushed 1 1/2 Tbs. margarine, melted1 Tbs. lemon or lime juice1 Tbs. grated lemon or lime rind (optional)1 tsp. Worcestershire sauce1 tsp. paprika1/4 tsp. pepperNonstick spray

Method1. Preheat oven to 400 degrees. Coat an 11"×15" baking pan with nonstick spray.

2. Rinse and pat fi sh dry with paper towels. Arrange in a single layer in baking dish.

3. In a small bowl, mix almonds, margarine, lemon juice, lemon rind, Worcestershire sauce, paprika, and pepper.

4. Spread above mixture evenly over fi llets.

5. Bake 12 to 15 minutes or until fi sh fl akes easily.

Equipment11"×15" baking panGraterSmall mixing bowlMeasuring cups and spoonsMixing spoonSpatula for serving

Almond-crusted Fish


Rec – 43


FH08-113

RecipesTalking Tips

Almond-crusted Fish • A good rule of thumb is to cook fi sh for 10 minutes per inch

of thickness.

• This recipe is an excellent source of lean protein, with only 1 gram of saturated fat and low in carbohydrates.

• The American Heart Association recommends 2 to 3 servings of fi sh per week for heart health. Best sources of Omega-3 fatty acids include fatty fi sh like salmon, albacore tuna, mackerel, sardines, and lake trout.

• Milder types of fi sh such as perch, sole, and orange roughy are recommended for this recipe. These types of fi sh contain less Omega-3 fatty acids than the fatty fi shes listed above.

• Sole was used in the nutritional analysis of this recipe.

• Almonds are an excellent source of vitamin E. Almonds are also a good source of protein, fi ber, and B vitamins. They may be substituted with any other type of nut or seed such as pecans or sesame seeds.

• Almonds contain unsaturated fat, which is considered heart-healthy if used in moderation. In fact, eating 1 ounce of almost any type of nuts (with the exception of coconut) fi ve times per week may reduce the risk of heart disease. Be sure the nuts have not been previously salted or roasted in oil!

• Boneless, skinless chicken breasts may also be used in this recipe instead of fi sh.

• When grating lemon rind, do not grate too deeply into the white under layer (pith) of the peel. The pith is very bitter and will impart an unpleasant fl avor to the fi sh.

Rec – 44


FH08-113

RecipesMain Dishes

Ingredients2 tsp. margarine1 cup fi nely chopped, fresh broccoli fl orets1 cup diced red pepper 6 oz. boneless, skinless chicken breasts, cooked and fi nely diced 1/4 cup diced onions1/4 tsp. each dried thyme and oregano1/8 tsp. black pepper1/3 cup grated reduced-fat cheddar cheese2 cups egg substitute

Method1. In a large skillet, heat margarine over medium heat until melted. Add broccoli, red pepper, chicken, onion, thyme, oregano, and black pepper, sautéing until vegetables are tender and chicken is heated through (about 5 to 6 minutes).

2. Sprinkle grated cheddar evenly over surface of vegetable mixture.

3. Pour egg substitute evenly over all ingredients.

4. Cover and cook for 8 to 10 minutes or until fi rm. Cut into four wedges and serve.

EquipmentMeasuring cups and spoons Medium skillet or electric frying pan Spatula


Broccoli-Chicken Frittata

Rec – 45


FH08-113

RecipesTalking Tips

BroccoliChicken Frittata

• Cheese can be grated ahead of time and brought to class in a zip-top bag. (Vegetables can also be chopped ahead of time.)

• This recipe is easy to prepare and requires little cleanup.

• It is low in carbohydrate and provides a good source of protein.

• This recipe calls for cooked chicken breast. Baking or grilling the chicken instead of frying it will keep this dish heart-healthy.

• Refrigerate any extra immediately. Serve within two days. When reheating leftovers, make sure the chicken heats through.

Rec – 46


FH08-113

RecipesMain Dishes

Chicken Breasts with

Apricot-Ginger Glaze


Rec – 47

Ingredients2 lb. boneless, skinless chicken breasts (eight 4-ounce pieces.

Glaze:1 tsp. canola oil2 tsp. freshly grated ginger (or 1/2 tsp. ground ginger)2 cloves garlic, minced (or 1/4 tsp. garlic powder or1 tsp. bottled minced garlic)2 Tbs. red wine vinegar2 Tbs. Splenda Granular1/2 cup sugar-free apricot jam or preserves2 tsp. reduced-sodium soy sauce1/4 tsp. black pepperNonstick spray

Method1. Preheat oven to 350 degrees. Spray a 9"×13" baking pan with nonstick spray.

2. Coat a small saucepan with nonstick spray. Heat the pan to medium, add the ginger and garlic, and cook for 1 minute. Turn heat to medium-high, add the vinegar and Splenda, and bring to a boil. Stir until the Splenda dissolves. Add the apricot jam, soy sauce, and pepper. Stir to combine and remove from heat.

3. Place chicken on baking pan and bake for 20 to 25 minutes, basting with glaze two or three times during the cooking process.

4. Spoon remaining glaze over chicken just before serving.

Equipment9"×13" baking panGraterSmall saucepanSpoonMeasuring cups and spoons


FH08-113

RecipesTalking Tips

Chicken Breasts with

Apricot-Ginger Glaze

• Chicken tenders would be convenient to use for class purposes. Serve one tender per person.

• For class purposes, serve sauce in a bowl on the side; and each person can top a chicken tender with a small spoonful of sauce. If the sauce is poured over the chicken, the presentation is not as appealing.

• This recipe would also be nice with pork loin chops instead of chicken.

• Using Splenda and sugar-free jam keeps the carbohydrate content of this recipe low, making it more suitable for people with diabetes.

• Peel and freeze fresh ginger prior to grating – it makes grating easier!

• Always keep food safety in mind. Using a meat thermometer is a good way to test poultry for doneness. Most sources recommend that chicken reach an internal tempeture of 170 degrees.

Rec – 48


FH08-113

RecipesMain Dishes

Ingredients1 onion, diced2 medium carrots, shredded2 celery stalks, chopped1 Tbs. canola oil1/4 cup all-purpose fl our4 cups reduced-sodium chicken broth 1 cup cooked brown rice1 lb. boneless, skinless chicken breast, cooked and diced1/8 tsp. black pepper1 1/2 cups evaporated skim milk

Method1. In a large pot or saucepan, sauté the onion, carrot and celery in oil until tender, about 3 to 5 minutes.

2. Gradually add fl our, stirring until blended (mixture will have a very thick paste-like consistency). Gradually add broth, stirring constantly until fl our is dissolved. 3. Stir in the rice, chicken, and pepper.

4. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened.

5. Stir in milk; cook 3 to 4 minutes longer; do not bring to a boil.

EquipmentMeasuring cups and spoons Large pot or saucepanLarge spoon Ladle


Cream of Chicken and

Rice Soup

Rec – 49


FH08-113

RecipesTalking Tips

Cream of Chicken and

Rice Soup• For a meatless dish, replace the chicken broth with vegetable broth and replace the cooked chicken with cubed fi rm tofu.

• This recipe calls for cooked chicken breast. Baking or grilling the chicken instead of frying it will keep this dish heart-healthy.

• Chop vegetables and chicken breast ahead of time and store separately in zip-top bags.

• Rice must be cooked ahead of time.

• Canned soups generally have 800 to 1000 mg of sodium per 1 cup serving. This soup has less than half that amount and, therefore, is much more appropriate for people with diabetes, kidney disease, heart disease, or high blood pressure.

• Canned cream soups are generally very high in saturated fat. Using evaporated skim milk helps maintain the desired creamy texture without adding any fat.

• One cup of this soup provides 20% of the daily requirement for calcium and 140% of the daily requirement for vitamin A.

• Boiling the soup after the milk has been added may cause the soup to separate, making the texture grainy or gritty.

• This soup can be frozen for up to 3 months in a refrigerator freezer or 6 months in a chest freezer.

• Styrofoam cups could be used to serve this soup at the class.

Rec – 50


FH08-113

RecipesMain Dishes

Ingredients2 tsp. olive oil1 cup each diced onions, red pepper, and carrots2 cloves garlic, minced (or 1/4 tsp. garlic powder or 1tsp. bottled minced garlic)1 tsp. each dried thyme, oregano, and parsley3 cups reduced-sodium broth (can be beef, chicken, or vegetable)1 cup tomato sauce2 (19 oz.) cans pinto beans, drained and rinsed1 tsp. brown sugar1/4 tsp. black pepper

Method1. Heat olive oil in a large soup pot over medium heat. Add onions, red pepper, carrots, garlic, thyme, oregano, and parsley. Cook and stir for 5 minutes, until vegetables begin to soften. Add all remaining ingredients. Bring to a boil.

2. Reduce heat to medium-low and simmer, covered, for 15 to 20 minutes until vegetables are tender.

EquipmentMeasuring cups and spoons Large saucepan or stockpot StrainerMixing spoonLadle


Hearty Vegetable-Bean

Soup

Rec – 51


FH08-113

RecipesTalking Tips

Hearty Vegetable-Bean Soup

• Any kind of beans can be substituted for the pinto beans in this recipe.

• Do not use garlic salt in this recipe. It will only add unnecessary sodium to the soup.

• To save time, the vegetables can be chopped ahead of time and placed in a zip-top bag. The beans can also be drained, rinsed, and stored in an airtight container in the refrigerator before using.

• This soup can be pureed in a food processor or using an immersion blender if a creamier consistency is desired.

• A serving of this soup is very nutritious, providing 7 grams of dietary fi ber and 40% of daily vitamin A, 40% of vitamin C, and 15% of iron.

• Canned soups generally have 800 to 1000 mg of sodium per 1 cup serving. This soup has less than half that amount and, therefore, is much more appropriate for people with diabetes, kidney disease, heart disease, or high blood pressure.

• Styrofoam cups could be used to serve this soup for class purposes.

Rec – 52


FH08-113

RecipesMain Dishes

Ingredients2 tsp. vegetable oil 1 lb. lean stewing beef, cubed 2 Tbs. all-purpose fl our 1 onion, chopped 2 cloves garlic, minced (or 1/4 tsp. garlic powder or 1 tsp. bottled pre-minced garlic)2 cups sliced carrots 1 cup sliced celery2 potatoes, peeled and diced 1 (6 oz.) can tomato paste 4 cups reduced-sodium beef broth2 Tbs. cornstarch 1/2 cup cold water

Method1. Heat oil in a dutch oven or large pot over medium-high heat.

2. In a large zip-top bag, add fl our and beef cubes. Toss to coat, shaking off the excess. Sauté beef cubes until browned on all sides. Remove from the pot and set aside.

3. Add the onion and garlic to the pot and cook, stirring constantly until onion is tender, about 3 minutes.

4. Return beef to the pot, along with carrots, celery, and potatoes. Stir in tomato paste and beef broth. Bring to a boil; reduce heat and simmer, covered, for 1 hour. Mix together the cornstarch and cold water. Stir into the stew and simmer until thickened.

EquipmentDutch oven or large potLarge zip-top bagMeasuring cups and spoonsLadleLarge spoon for stirring Potato peeler


Irish Beef Stew

Rec – 53


FH08-113

RecipesTalking Tips

Irish Beef Stew • To save time during class, chop vegetables and meat ahead

of time and bring to class in containers or zip-top bags.

• When preparing this dish, keep food safety in mind. Use separate cutting boards and utensils for fresh produce and raw beef to prevent cross-contamination. Also remember to wash hands thoroughly after handling raw meat products.

• Using beef that is slightly frozen makes it easier to cube.

• Although traditional stew is made with root vegetables such as carrot, potatoes, turnip, etc., use any vegetables you have on hand. Zucchini and mushrooms make fl avorful substitutes and will produce a stew that is lower in carbohydrate.

• For class purposes, Styrofoam cups can be used to serve the stew.

• Serve this stew with a whole-grain roll and fruit salad topped with yogurt for a complete and healthy meal.

Rec – 54


FH08-113

RecipesMain Dishes

Ingredients2 lb. cod, halibut, scrod fi lets, or other mild white fi sh, cut into eight 4-oz. fi llets1/2 cup onion, fi nely chopped 1/4 cup fi nely chopped fresh parsley (or 1 Tbs. dried)1 Tbs. grated lemon rind1 1/2 tsp. dried dill 1/2 tsp. salt1/2 tsp. paprika1/4 tsp. pepper2 Tbs. lemon juice

Method1. Preheat oven to 400 degrees.

2. Center each fi llet on a 12-inch square of foil. Sprinkle with onion, parsley, lemon rind, dill weed, paprika, salt, pepper, and lemon juice.

3. Fold foil over fi llet to make a packet; pleat seams to securely enclose the packet and place on baking sheet.

4. Bake for 15 to 20 minutes until fi sh is opaque.

EquipmentBaking sheet Foil Measuring cups and spoons Grater


Lemon Steamed Fish

Rec – 55


FH08-113

RecipesTalking Tips

Lemon Steamed Fish • This recipe is easy to prepare with little cleanup.

The vegetables can be chopped ahead of time.

• This dish is also low in fat and an excellent source of lean protein.

• Fish contain essential oils called Omega-3 fatty acids. The word “essential” means that our bodies do not make the nutrient, so we must get these oils from foods. Very few foods, other than fi sh, are rich in Omega-3 fatty acids.

• The dill adds color and complements the lemon fl avor of this dish.

• When grating lemon rind, do not grate too deeply into the white under layer (pith) of the peel. The pith is bitter and will impart an intense bitterness to the fi sh.

• Many people say they do not like fi sh, but it’s often because the fi sh was of poor quality or not cooked properly. Many times, knowing tips for purchasing quality fi sh can make a difference.

• Look for supermarkets that offer a variety of fresh fi sh. Look for specials and always check for quality. When purchasing fresh fi sh, you may ask what days they are delivered.

• Note the smell of fi sh when purchasing; if it smells “fi shy,” then it’s not fresh.

• Fresh fi sh appears fi rm and the eyes should be shiny. Fillets should be fi rm and moist. Fresh fi sh smells like seaweed but never smells “fi shy.” Refrigerate fresh fi sh immediately. Place fi llets or whole fi sh in ice (crushed or cubed) in a large container and cover loosely with plastic wrap. Store in the coolest place in refrigerator.

• Wrappings from fresh or frozen fi sh will develop an unpleasant odor quickly if left at room temperature. Try storing them tightly sealed away from other foods in the freezer until time for garbage pickup.

Rec – 56


FH08-113

RecipesMain Dishes

Ingredients2 1/2 lb. extra-lean ground beef1 cup quick oats (not instant)3/4 cup minced onion1/2 cup dry breadcrumbs or cracker crumbs1 (12 oz.) can evaporated skim milk2 eggs2 Tbs. chili powder1/2 tsp. garlic powder1/4 tsp. salt1/4 tsp. black pepper6 Tbs. barbecue sauce

Method1. Preheat oven to 375 degrees. In a large bowl, combine all ingredients except the barbecue sauce. Mix until ingredients are just combined. (Using your hands works best.)

2. Divide mixture evenly among the 12 cups of the pan, pressing down lightly.

3. Spoon approximately 1 1/2 tsp. barbecue sauce over each muffi n.

4. Bake for 30 to 35 minutes or until meat is no longer pink in center.

Equipment needed:Large mixing bowl12-cup muffi n panMixing spoonMeasuring cups and spoons


Mini-Meatloaves

with Barbecue Sauce

Rec – 57


FH08-113

RecipesTalking Tips

Mini-Meatloaves

with Barbecue Sauce

• Overmixing the ingredients will make the meatloaf dry and tough. Mix just until ingredients are evenly distributed. (Using your hands is often easier than using a spoon.)

• Try adding diced celery, peppers, or shredded carrot to the mixture for variety in fl avor and texture.

• The eggs will help bind the mixture and keep the meatloaves from crumbling when served.

• Using extra-lean ground beef makes these meatloaves lower in fat and calories and higher in protein. A serving of this meatloaf provides 24 grams of high-quality protein and 6 grams of total fat. Compare that to a traditional serving of meatloaf (the same size), which provides 16 grams of protein and 12 grams of total fat.

• Using the muffi n pan helps control portion size.

• The brand of barbecue sauce does not matter. Use whatever kind you like or have on hand. Some stores carry reduced- sodium barbecue sauce, which will further reduce the sodium content of the recipe.

Rec – 58


FH08-113

RecipesMain Dishes

Ingredients2 lb. boneless pork loin chops (cut into eight 4-oz. pieces)3 pears, diced1/4 cup maple syrup or pancake syrup (preferably sugar-free)1/4 cup Splenda Brown Sugar Blend1 Tbs. prepared mustard1 Tbs. margarine1/8 tsp. ground clovesNonstick spray

Method1. Preheat oven to 350 degrees. Spray a 9"×13" baking dish with nonstick spray.

2. Place pork chops in baking dish and bake for 15 to 20 minutes, until internal temperature reaches 160 degrees.

3. Meanwhile place remaining ingredients in a saucepan and cook over medium heat until pears release their juice and mixture is heated through.

4. Remove pork from oven and serve topped with glaze.

Equipment9"×13" baking dish Medium saucepanMeasuring cups and spoons Mixing spoon


Pork Chops with

Maple-Pear Sauce

Rec – 59


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RecipesTalking Tips

Pork Chops with

Maple-Pear Sauce

• The pears should be left unpeeled. This adds more nutrients and fi ber to the dish.

• Boneless pork loin chops are leaner than traditional pork chops, making this dish heart friendly. Using cuts of meat with the word “loin” and trimming the visible fat usually ensures a lean piece of meat.

• The ground cloves can be substituted with cinnamon or omitted entirely if desired.

• Pears can be substituted with apples if desired. This will increase cooking time by a few minutes as apples will take longer to soften.

• Pears add 2 grams of dietary fi ber per serving, increasing the heart-healthy nature of this dish while helping to control blood sugar levels.

Rec – 60


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RecipesMain Dishes

Ingredients1 tsp. canola oil1 medium onion, diced1 medium green bell pepper, diced2 cloves garlic, minced (or 1/4 tsp. garlic powder or 1 tsp. bottled minced garlic)1 Tbs. chili powder1 tsp. cumin1/8 tsp. pepper2 lb. lean ground turkey breast or extra-lean ground beef4 cups tomato sauce (reduced-sodium, if available)1 (6 oz.) can tomato paste

Method1. Heat oil in a large pot or saucepan over medium heat.

2. Sauté the onion, bell pepper, and garlic until tender and onion is translucent. Add spices and cook for 1 minute.

3. Add turkey and cook for 5 to 7 minutes or until no longer pink. Drain off any fat; set aside for proper disposal.

4. Add tomato sauce and tomato paste. Simmer, covered for 20 to 30 minutes until fl avors are blended and chili is thick.

5. Ladle into bowls and serve immediately.

EquipmentLarge saucepan or potSpatula Measuring cups and spoonsLadleColander (for draining fat)

Thick Turkey Chili


Rec – 61


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RecipesTalking Tips

Thick Turkey Chili • When buying ground turkey, be sure to read the label.

Some packages may include the skin. Look for lean ground meat only. Ground turkey may also take a bit more time than ground beef to brown and break up into smaller pieces as it cooks. Cook over medium heat and continue to stir with spatula. If lean ground turkey breast is not available, use extra-lean ground beef. Extra-lean ground beef has approximately the same amount of fat as lean ground turkey.

• Adding the spices with the oil and vegetables at the beginning of cooking brings out the natural fl avors and aromas in the spices. Adding them at the end of the cooking process will produce a less fl avorful chili.

• The recipe analysis is based on reduced-sodium tomato sauce. Note that sodium content will vary depending on the brand used.

• This chili can be served in a bowl or as a sloppy joe on a bun; be sure to remember that serving crackers or adding a bun will change the nutrition information by adding calories and carbohydrates.

• This chili freezes very well and can be portioned into individual serving containers and frozen for up to six months.

Rec – 62


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RecipesVegetable Side Dishes

Ingredients2 large red apples, julienned2 cups shredded cabbage1 cup grated carrot1/3 cup fat-free, plain yogurt1/3 cup reduced-fat mayonnaise2 Tbs. vinegar1 Tbs. Splenda Granular1 tsp. mustard1/4 tsp. celery seed1/4 tsp. black pepper

Method1. Combine all ingredients in medium-size mixing bowl. Stir well.

2. Cover with plastic wrap and refrigerate until ready to serve.

EquipmentMedium mixing bowlMixing spoonMeasuring cups and spoonsPlastic wrap


Apple Slaw

Rec – 63


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RecipesTalking Tips

Apple Slaw• The word “juliene” refers to cutting food into very thin strips or ”matchstick” size pieces.

• A serving of coleslaw in a fast-food restaurant contains approximately180 calories and10 grams of fat.

• This is an easy-to-make dish to make that is crunchy and colorful.

• Using packaged coleslaw mix in place of shredded cabbage reduces time, but may result in a drier product.

• Research has indicated that cruciferous vegetables may help to protect against certain types of cancers, commonly referred to as “free-radicals.” Cabbage is one cruciferous vegetable. Others include caulifl ower, broccoli, Brussels sprouts, and bok choy. The word “cruciferous” refers to the cross-shaped fl ower on these plants.

• Fiber is important to the diet, including for persons with diabetes, because fi ber helps slow the entry of glucose into the blood stream.

• By using an unpeeled apple in the recipe, you receive extra fi ber, vitamins, and minerals. Apples contain both soluble and insoluble fi ber. Soluble fi ber reduces cholesterol absorption, and insoluble fi ber plays an important role in regulating bowel function.

Rec – 64


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Ingredients4 cups broccoli fl orets2 cups sliced red bell pepper3/4 cup shredded carrot1/2 cup chopped red onion1/2 cup shredded light cheddar cheese

Dressing: 1/4 cup light mayonnaise1/4 cup fat-free sour cream2 Tbs. Splenda Granular2 tsp. dried dill2 cloves garlic, minced (or 1/4 tsp. garlic powder or 1 tsp. bottled minced garlic)1/2 tsp. salt1/8 tsp. black pepper

Method1. Place broccoli in a medium-size bowl. Add 1/4 cup water. Cover with plastic wrap and pierce wrap several times with a knife. Microwave for 3 to 4 minutes. Rinse broccoli under cold water to stop the cooking process. Drain well.

2. Place broccoli, carrots, peppers, chestnuts, and red onion in a large bowl. Toss and set aside.

3. Meanwhile, mix all ingredients for dressing in a small bowl. Cover and refrigerate, if not serving immediately.

4. Just before serving, toss dressing with broccoli mixture and stir in cheddar cheese. Serve immediately.

EquipmentSmall, medium, and large bowlsPlastic wrapMixing spoon


Broccoli Salad with Creamy

Dressing

Rec – 65


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RecipesTalking Tips

Broccoli Salad with Creamy

Dressing• A serving of this colorful salad provides 50% of daily vitamin A and 110% of vitamin C, making it an excellent source of powerful antioxidants.

• Generally speaking, bright or deep colors of vegetables and fruit indicate high nutritional value and high levels of benefi cial antioxidants, which may help protect against certain cancers and heart disease.

• Feta cheese would be a nice substitute for the cheddar. Feta is generally lower in fat than most other cheeses.

• Using fat-free sour cream and light mayonnaise lowers the fat and calories of this salad while maintaining its tangy fl avor.

Rec – 66


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Ingredients1/2 cup plain fat-free yogurt1/4 cup light mayonnaise1/4 cup chopped fresh parsley (or 1 Tbs. dried)1 Tbs. lemon juice1 small clove garlic, minced1 tsp. dijon mustard1/4 tsp. salt1/4 cup light Parmesan cheese1/8 tsp. black pepper1 head romaine lettuce, washed and torn into bite-size pieces

Method1. In a large bowl, combine all ingredients for dressing. Whisk to combine thoroughly.

2. Add lettuce and toss gently to mix. Serve immediately.

Equipment needed:Large bowlWire whiskTongs or salad servers


Classic Caesar Salad

Rec – 67


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RecipesTalking Tips

Classic Caesar Salad • With only 50 calories, 3 grams of fat, and 4 grams

of carbohydrate per serving, this salad makes a light and healthy addition to any meal, especially pasta or pizza.

• This dressing will keep for 4 to 7 days in a tightly sealed container in the refrigerator.

• Using fresh garlic will make a noticeable difference in the fl avor of this dressing, and substituting garlic powder or bottled, minced garlic is not recommended.

• Making this dressing a day ahead allows the fl avors to develop, resulting in a more fl avorful and tangy salad.

• This salad tastes even more fresh if 100% Parmesan cheese from the dairy section is used; however, it still is good with the Parmesan cheese that is found in the shaker container on the grocery store shelves.

Rec – 68


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Ingredients2 medium zucchinis, cut in half lengthwise and sliced1 green bell pepper, chopped1/2 tsp. dried oregano 1/2 tsp. dried parsley1/8 tsp. salt1/8 tsp. black pepper2 large ripe tomatoes, sliced1/2 cup dry bread crumbs1/4 cup Parmesan cheese2 cloves garlic, minced (or 1 tsp. bottled minced garlic, or 1/4 tsp. garlic powder)1/2 tsp. dried oregano 1/2 tsp. parsley1/8 tsp. salt1/8 tsp. black pepper2 tsp. olive oil

Method1. Preheat oven to 375 degrees.

2. In a large mixing bowl, toss the zucchini and green pepper with fi rst amount of oregano, parsley, salt and pepper. Transfer to a 9"×13" baking dish and cover with sliced tomatoes.

3. In a small bowl, combine the bread crumbs, remaining oregano, parsley, salt, pepper, garlic, and Parmesan cheese. Sprinkle the bread crumb mixture over the tomatoes and drizzle with olive oil.

4. Bake until golden brown and bubbly around the edges of the dish, about 45 minutes. Let stand 5 minutes before serving.

Equipment9"×13" baking dishMeasuring cups and spoonsSmall and large mixing bowlsMixing spoon

(Recipe adapted from Diabetes Fit Food. 2007, American Diabetes Association.)


Mixed Vegetable

Gratin

Rec – 69


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RecipesTalking Tips

Mixed Vegetable

Gratin• Steps 2 and 3 of this recipe can be completed up to 24 hours in advance. Store the baking dish, covered, in the refrigerator.

• Any type of summer squash or bell peppers may be used in this recipe.

• Olive oil is a heart-healthy fat that, when used in moderation, may help reduce the risk of heart disease.

Rec – 70


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Ingredients8 cups mixed greens or lettuce2 oranges, peeled and sectioned1/2 cup thinly sliced celery1/2 cup sliced green onion1/3 cup toasted sliced almonds

Dressing:1/3 cup cider vinegar3 Tbs. Splenda Granular2 Tbs. olive oil1 clove garlic, minced (or 1/8 tsp. garlic powder or 1/2 tsp. bottled minced garlic)1/4 tsp. salt1/8 tsp. pepper

Method1. Combine greens, orange sections, celery, and green onions in a large bowl.

2. Combine vinegar, Splenda, and oil in a small mixing bowl; whisk until well blended and drizzle over greens. To serve, place greens on a serving plate and garnish with a sprinkle of toasted almonds. Serve immediately.

EquipmentLarge bowlSmall mixing bowlMixing spoonsWire whiskMeasuring cups and spoons


Orange-Almond Salad

Rec – 71


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RecipesTalking Tips

Orange-Almond Salad • This light, refreshing salad provides a good source of fi ber.

• Sealed bags of salad greens may be used. Baby spring salad mixes make a very nice choice. Pre-washed salad greens should be washed again for your own protection.

• Spinach and other deep greens are good choices because they are a good source of folate and vitamin A.

• The oranges are a good source of vitamin C.

• Remember that the recipe calls for fresh fruit. In the analysis, fresh navel orange sections were used. If fresh mandarin slices are used, the nutritional content will change very little.

• Using canned fruit is acceptable if the fruit is packed in juice and not syrup. Always drain canned fruit well before adding to the salad. If using fruit packed in syrup, rinse under cold water and then drain. This will help to reduce the sugar content.

• The nuts provide protein and monounsaturated fats or “good fats.” Pecans may replace the almonds in this recipe.

• The vegetables are low in calories and high in fi ber. They help make the dish seem satisfying without raising blood sugar.

Rec – 72


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Ingredients1 1/2 lb. fresh green beans, washed and trimmed 2 red bell peppers, sliced 2 Tbs. reduced-sodium soy sauce1 Tbs. toasted sesame seeds1 Tbs. sesame or olive oil1/8 tsp. pepper

Method1. In a medium saucepan, bring 1 1/2 cups water to boil. Add green beans and boil for 2 to 3 minutes. Drain and rinse beans in cold water to stop the cooking process.

2. In a large bowl, toss green beans, pepper strips, and remaining ingredients.

3. Serve at room temperature or chilled.

EquipmentMedium-large saucepanStrainerSpatulaServing bowlMeasuring spoons

Seasoned Green Beans

with Red Pepper Strips

Yield:16 sample-size servings

Rec – 73


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RecipesTalking Tips

Seasoned Green Beans

with Red Pepper Strips

• This recipe is very quick and easy to make. It is very low in calories and festive-looking.

• This recipe is high in antioxidants as it provides 80% of daily vitamin C and 25% vitamin A.

• Toasting nuts and seeds brings out their natural oils and fl avors. Here are three methods for toasting: (this can be done in front of the class or beforehand if desired)

– Stovetop method: Place sesame/sunfl ower seeds in small, dry sauté pan over medium-high heat for 2 to 3 minutes, stirring frequently, until lightly browned.

– Microwave method: Place on microwave-safe plate and microwave on high for about 1 minute, stirring every 15 seconds until lightly browned.

– Oven method: Spread nuts/seeds in a single layer on a baking sheet. Place in 400-degree oven for 5 to 10 minutes, monitoring frequently as not to burn.

• Sesame seeds provide a source of unsaturated fats. The hulled seeds are white and have a nutty fl avor. They are commonly used to fl avor salads.

• Sesame seeds are normally found around the spice section of your grocery store, and sunfl ower seeds are usually located near the produce section or with nuts.

• Remember the longer you cook vegetables in water, the more vitamins you lose. Remember: color loss = nutrient loss in cooking.

• The added soy sauce comes from fermented soybeans, roasted wheat, salt, and yeast or malt. Although lite or reduced-sodium soy sauce has half the sodium of regular soy sauce, it still has considerable sodium and is not considered a low-sodium food.

• The law governs label terminology. If the label says “low sodium,” it must have less than 140 mg per serving. If the label says “very low sodium,” it must have less than 35 mg per serving.

• Sodium recommendations for people with diabetes are the same as for other people. Whether you have high blood pressure or not, you still should follow recommended guidelines to limit high-sodium foods such as canned soups, pickles, olives, lunchmeats, frozen meals, and other convenience items.

• When choosing lower-sodium products, look for foods that have less than 400 mg per serving (<15 % Daily Value) or less than 800 mg of sodium per serving (<30% of Daily Value) for an entrée or frozen meal.

Rec – 74


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Ingredients2 lb. fresh (washed and trimmed) or frozen green beans2 Tbs. red wine vinegar1 Tbs. water2 tsp. honey mustard1 Tbs. Splenda Granular1/2 tsp. dried oregano1/4 tsp. black pepper

Method1. Place green beans in a serving bowl. Add 1/4 cup water. Cover with plastic wrap and perforate wrap several times with a knife. Microwave on high power for 3 to 5 minutes (2 to 3 minutes for frozen).

2. Meanwhile, combine all ingredients for dressing in a small bowl. Whisk to combine. Drain water from beans and toss beans with dressing. Serve immediately.

EquipmentServing bowlSmall bowlStrainerWire whisk or forkServing spoonMeasuring cups and spoons


Steamed Green Beans

in a Light Vinaigrette

Rec – 75


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RecipesTalking Tips

Steamed Green Beans

in a Light Vinaigrette

• This recipe can be prepared in less than 5 minutes, making it convenient for busy days.

• Lemon juice may be substituted for the vinegar if desired.

• Canned green beans may also be used; however, they have a much higher salt content than fresh or frozen. If using canned, be sure to rinse them well before microwaving to remove some of the salt. Reduce the microwave time to about 1 1/2 to 2 minutes.

Rec – 76


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Ingredients8 cups torn fresh spinach2 cups sliced fresh strawberries2 Tbs. fi nely chopped onion3 Tbs. sunfl ower seeds, toasted (optional)1 tsp. sesame seeds, toasted (optional)2 Tbs. canola oil2 Tbs. red wine vinegar 1 Tbs. sugar1 tsp. mustard1/2 tsp. dried dill 1/4 tsp. salt1/8 tsp. garlic powder

Method1. In a salad bowl, combine the spinach, strawberries, onion, sunfl ower kernels, and sesame seeds.

2. In a jar with a tight-fi tting lid, combine the remaining ingredients; shake well. (Dressing can also be whisked together in a small bowl.) Pour dressing over salad and toss gently. Serve immediately.

EquipmentSalad bowlJar with tight-fi tting lid or small mixing bowl and wire whisk

Strawberry-Spinach Salad


Rec – 77


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RecipesTalking Tips

Strawberry-Spinach Salad • Using baby spinach saves time because it does not have

to be torn into pieces.

• Any fruit may be used in this recipe. Fresh peaches, nectarines, or plums in season would be a fl avorful addition.

• The sunfl ower and sesame seed may be omitted, or toasted pecans or walnuts may be substituted. Research shows that eating 1 ounce of nuts 5 days per week may help reduce the risk of heart disease.

• Toasting nuts and seeds brings out their natural oils and fl avors. Below are three methods for toasting:

– Stovetop method: Place sesame/sunfl ower seeds in small, dry sauté pan over medium-high heat for 2 to 3 minutes, stirring frequently, until lightly browned.

– Microwave method: Place on microwave-safe plate and microwave on high for about 1 minute, stirring every 15 seconds until lightly browned.

– Oven method: Spread nuts/seeds in a single layer on a baking sheet. Place in 400-degree oven for 5 to 10 minutes, monitoring frequently as not to burn.

• Red wine vinegar is recommended in this recipe; however, any other vinegar such as white, balsamic, or cider may be substituted.

Rec – 78


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Ingredients:1 Tbs. canola oil1 1/2 lb. yellow squash2 cups fresh snow peas, washed and trimmed1 clove garlic, minced1/2 cup green onions1/2 tsp. dried oregano1/2 tsp. dried thyme1/4 tsp. salt1/4 tsp. pepper

Method1. In a large skillet, heat oil over medium heat.

2. Add sliced squash and snow peas to pan; sauté until tender-crisp.

3. Add green onions, garlic, oregano, thyme, salt, and pepper and continue cooking for 2 to 3 minutes.

EquipmentMedium skillet or electric frying panMeasuring cups and spoonsSpatula


Summer Squash with Snow Peas

Rec – 79


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RecipesTalking Tips

Summer Squash with Snow Peas

• The recipe makes a wonderful side dish because it can accompany a variety of lean meats.

• Summer squash include zucchini, yellow neck, etc., that are moist with edible seeds and rinds. They have a high water content, so keep them stored in a cool, dry place and use as soon as possible.

• Some of the best ways to enjoy summer squash are stuffed, baked, in casseroles, as a stir-fry, as croquettes, or in souffl és.

• Summer squash is also a good source of the B vitamins particularly niacin and thiamin. They also provide a good source of other vitamins and minerals such as vitamin A, folate, magnesium, phosphorus, and potassium.

• The snow peas provide additional vitamin C.

• Snow peas are available year-round, but are at their peak from May through October.

• Snow peas are great in stir-fries with mushrooms, red sweet pepper, and carrots.

Rec – 80


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Ingredients1 Tbs. olive oil3 carrots, sliced3 zucchini, sliced1/2 cup sliced green onions1 clove garlic, minced1/4 tsp. salt1/4 tsp. pepper2 tsp. lemon juice2 Tbs. chopped fresh basil

Method1. Heat oil in a large skillet over medium-high heat. Add the carrots; sauté for 3 to 5 minutes.

2. Add the zucchini, green onions, and garlic and continue cooking for an additional 3 to 5 minutes or until vegetables are tender-crisp.

3. Add salt, pepper, lemon juice, and basil. Toss to coat and serve immediately.

EquipmentMedium saucepan or electric frying panMeasuring spoonsSpatula

Zucchini, Carrots, and

BasilYield: 16 sample-size

servings

Rec – 81


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RecipesTalking Tips

Zucchini, Carrots,

and Basil• This is a light side dish with a colorful presentation. It is goes great with chicken or steak.

• The recipe is low in fat, sodium, and carbohydrates and is cholesterol-free.

• This dish is also an excellent source of vitamins A and C.

• Be careful not to overcook vegetables or they will become mushy. Besides, when vegetables are overcooked, they lose nutrients. Remember, loss of color equals loss of nutrients.

Rec – 82


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RecipesStarchy Side Dishes

Ingredients2 1/2 cups cooked whole-wheat macaroni or spiral pasta (approximately 1 1/2 cups dry)1 green pepper, diced1 cup cherry tomatoes, quartered 1/2 cup diced celery1/2 cup sliced green onion 1/2 cup shredded reduced-fat cheddar cheese 1/3 cup fat-free Italian dressing3 Tbs. reduced-fat mayonnaise 1/8 tsp. black pepper

Method1. Combine pasta, tomatoes, peppers, celery, and onion in a large bowl.

2. Add dressing, mayonnaise, and pepper. Toss gently to combine.

3. Cover and refrigerate until ready to serve. Stir in cheese just before serving.

EquipmentLarge bowlMixing spoonPlastic wrapStrainer

Classic Pasta Salad


Rec – 83


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RecipesTalking Tips

Classic Pasta Salad • The pasta can be cooked, drained, and rinsed ahead of time

and brought to class in an airtight container or zip-top bag. If the pasta sticks together, just rinse it lightly and drain before using.

• Whole-wheat pasta adds fi ber and other nutrients to this dish. White pasta may also be used; however, the fi ber content will be lower. Whole-wheat pasta takes a couple of extra minutes to cook. Overcooking will cause the pasta to fall apart.

• Fat-free Italian dressing and reduced-fat mayonnaise creates a tangy, creamy but lower-fat dressing for this traditional pasta salad.

• If this salad is made well in advance of the serving time, the cheese should be added just before serving so it does not become soggy.

• Any combination of vegetables can be used in this pasta salad. Shredded carrot or snow peas would make a crunchy and colorful addition.

Rec – 84


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Ingredients1 cup all-purpose fl our1 cup cornmeal2 Tbs. Splenda Granular1 1/2 tsp. baking powder1/2 tsp. baking soda1/4 tsp. salt1 (14 oz.) can cream-style corn1/2 cup buttermilk1 egg2 Tbs. melted margarineNonstick spray

Method1. Preheat oven to 375 degrees. Spray a muffi n pan with nonstick spray.

2. In a large bowl, combine fl our, cornmeal, Splenda, baking powder, baking soda, and salt.

3. In a medium bowl, whisk together cream-style corn, buttermilk, egg, and melted margarine.

4. Add wet ingredients to dry and stir until just combined and moistened.

5. Divide batter evenly among muffi n cups. Bake for 20 minutes or until a toothpick inserted in center comes out clean. Remove muffi ns and cool on a wire rack.

Equipment needed:Measuring cups and spoonsLarge mixing bowlMedium mixing bowl Mixing spoonToothpick or cake tester Wire whiskWire cooling rack 12-cup muffi n pan or 24-cup min-muffi n pan


Double-Corn Muffi ns

Rec – 85


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RecipesTalking Tips

Double-Corn Muffi ns • The dry ingredients can be mixed ahead of time and

placed in a zip-top bag.

• Overmixing this batter will make the muffi ns tough and dry. Mix until ingredients are just moistened and large limps disappear. Any small lumps will bake out during the baking process.

• This lower-fat cornbread uses cream-style corn to replace most of the cooking oil that is traditionally used. These muffi ns go great with chili or stew and a fresh green salad.

• If buttermilk is not available, a homemade version can be easily prepared. Simply mix 1/2 cup skim milk with 1 tablespoon of vinegar or lemon juice and let stand for 2 to 3 minutes. It will thicken and develop a sour fl avor and can be used to replace buttermilk in any recipe.

• For a spicier version of these muffi ns, a small can of diced green chili peppers can be added.

• These muffi ns freeze very well.

Rec – 86


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Ingredients:1 tsp. tub margarine1 onion, chopped2 cloves garlic, minced (or 1/4 tsp. garlic powder or 1 tsp. bottled, minced garlic)2 3/4 cups low-sodium chicken broth2 Tbs. lemon juice1 tsp. grated lemon rind1/8 tsp. black pepper1 1/3 cups brown rice

Method1. In a saucepan over medium-high heat, cook onion and garlic in margarine for 3 to 5 minutes or until tender.

2. Add chicken broth, lemon juice, lemon rind, and pepper. Bring to a boil. Add rice. Cover and cook over low heat for 35 to 40 minutes.

EquipmentMedium saucepanServing spoonMeasuring cups and spoonsGrater


Lemon-Rice Pilaf

Rec – 87


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RecipesTalking Tips

Lemon-Rice Pilaf • Rice becomes soggy when it is stirred during the cooking

process. After rice is added, simply cover, reduce heat, and let cook. Do not stir. Rice can be fl uffed with a fork before serving.

• For a quicker version, converted/parboiled brown rice may be used. It takes only 25 minutes whereas regular brown rice takes 40 minutes. White rice may also be used; however, it will contain fewer vitamins; fewer minerals and less fi ber than brown rice.

• When grating lemon rind, do not grate into the pith (white layer under the skin) as it is very bitter.

• Water may be used instead of chicken broth; however, the fl avor will change as a result.

Rec – 88


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Ingredients1 cup chopped onions1 clove garlic, minced1/2 tsp. chili powder 1/2 tsp. cumin1/4 tsp. paprika1/8 tsp. black pepper2 3/4 cups reduced-sodium, reduced-fat chicken broth1 1/3 cups long-grain brown rice 1/2 cup diced green or red bell pepperNonstick spray

Method1. Spray a medium saucepan with nonstick spray. Add onions, garlic, chili powder, cumin, and black pepper. Cook over medium heat for 1 to 2 minutes.

2. Add broth and rice. Bring to a boil. Reduce heat to medium- low, cover partially, and cook for another 35 to 40 minutes, or until liquid has been absorbed and rice is almost cooked. Add bell pepper (do not stir). Cover and continue cooking for an additional 5 to 10 minutes until bell pepper is tender.

3. Remove from heat, fl uff with a fork, and serve.

EquipmentMeasuring cups and spoonsMedium saucepanServing spoon


Mexican Rice

Rec – 89


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RecipesTalking Tips

Mexican Rice• Rice becomes soggy when it is stirred during the cooking process. After rice is added, simply cover, reduce heat, and let cook. Do not stir.

• For a quicker version, converted/parboiled brown rice may be used. It takes only 25 minutes whereas regular brown rice takes 40 minutes. White rice may also be used; however, it will contain fewer vitamins, fewer minerals, and less fi ber than brown rice.

• Water or vegetable broth may be used instead of chicken broth, but the fl avor will change as a result.

Rec – 90


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Ingredients2 cups all-purpose fl our4 tsp. baking powder2 Tbs. granulated sugar3/4 cup shredded Parmesan cheese1/4 cup chopped fresh chives (or 1 1/2 Tbs. dried)1/3 cup sunfl ower oil3/4 cup milk

Method1. Measure fi rst 5 ingredients into a large bowl. Whisk to combine.

2. In a small bowl, whisk together oil and milk. Add to dry mixture. Stir gently to form a soft ball of dough (do not overmix). Turn out on lightly fl oured surface roll or pat to 3/4-inch thickness. Cut with biscuit cutter. Place on an ungreased baking sheet.

3. Bake in 425-degree oven for 15 to 20 minutes until golden brown.

EquipmentLarge bowlWire whiskMixing spoonBiscuit cutter Baking sheet

Parmesan- Chive Biscuits


Rec – 91


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RecipesTalking Tips

Parmesan-Chive Biscuits • A biscuit served in a restaurant has approximately

250 to 300 calories, 12 to 18 grams of total fat (5 grams saturated fat), 32 to 40 grams of carbohydrate, and 700 to 900 mg sodium.

• The dry ingredients can be mixed ahead of time and placed in a zip-top bag.

• Over mixing this dough will over develop the gluten (protein component in the fl our), and the result will be a tough and dry biscuit. Mix gently just until ingredients are combined.

• If a biscuit cutter is unavailable, the rim of a glass can be easily used to cut biscuits.

• Fresh chives are recommended in this recipe; however, dried can be substituted. If chives are unavailable, other herbs may be used (basil would be a good choice).

Rec – 92


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Ingredients1 cup all-purpose fl our1 cup whole-wheat fl our1 Tbs. baking powder1/4 cup chopped fresh chives (or 1 Tbs. dried chives)1/2 tsp. nutmeg1/2 tsp. salt1/4 tsp. black pepper1 egg1/2 cup canned pure pumpkin (not pumpkin pie fi lling)1/2 cup buttermilk (or skim milk)3 Tbs. canola oilNonstick spray


2. Combine fi rst 7 ingredients (fl our through pepper) in a large bowl. Make a well in center.

3. Beat egg with a fork, in a medium bowl. Add pumpkin, buttermilk, and canola oil. Stir until blended. Add pumpkin mixture to fl our mixture. Mix until a dough forms (do not overmix).

4. Turn dough out onto a fl oured board or work surface. Press into 1-inch thickness. Cut with 2-inch round cutter. Arrange on the prepared baking sheet.

5. Bake for 12 to 15 minutes until golden on top. Serve warm or at room temperature.

EquipmentBaking sheetLarge mixing bowlMedium mixing bowlMixing spoonMeasuring cups and spoons


Pumpkin-Herb Biscuits

Rec – 93


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RecipesTalking Tips

Pumpkin-Herb Biscuits • A biscuit served in a restaurant has approximately

250 to 300 calories, 12 to 18 grams of total fat (5 grams saturated fat), 32 to 40 grams of carbohydrate and 700 to 900 mg sodium.

• If buttermilk is not available, it can be easily made by mixing 1/2 cup skim or 1% milk with 1 Tbs. lemon juice or vinegar. Let stand 2 to 3 minutes until thickened.

• Overmixing this dough will overdevelop the gluten (protein component in the fl our) and the result will be a tough and dry biscuit. Mix gently just until ingredients are combined.

• If a biscuit cutter or cookie cutter is unavailable, the rim of a glass can be easily used to cut biscuits.

• Any herb can be used in this recipe. Rosemary or sage would be a good substitute for the thyme.

• The dry ingredients can be mixed and placed in a zip-top bag ahead of time.

Rec – 94


FH08-113


Ingredients6 medium baking potatoes, cut into bite-size pieces2 Tbs. olive oil2 tsp. parsley fl akes1 tsp. chili powder1 1/2 tsp. paprika1/2 tsp. salt1/2 tsp. dried thyme, crushed1/2 tsp. garlic powderNonstick spray


2. Cut each potato into bite-size pieces. In a large bowl, toss potatoes with olive oil.

3. Combine remaining 6 ingredients in a small bowl. Sprinkle over potatoes. Toss to coat. Spread on a baking sheet prepared with non stick spray.

4. Bake uncovered for about 45 minutes, turning occasionally, until browned and tender.

EquipmentBaking sheetLarge bowlSmall bowlSpatulaMeasuring spoons


Seasoned Roasted Potatoes

Rec – 95


FH08-113

RecipesTalking Tips

Seasoned Roasted Potatoes

• For food safety reasons, make sure to wash potatoes well before beginning.

• Leaving the skins on the potatoes increases the fi ber content of this dish.

• Any combination of herbs and spices may be used for this recipe. Garlic and rosemary would make a nice combination if serving pork.

• Check potatoes regularly and turn throughout baking to ensure even browning.

• Leaving the skin on the potatoes adds fi ber to this side dish.

Rec – 96


FH08-113


Ingredients2 lb. sweet potatoes1/3 cup orange juice1 Egg, lightly beaten1 Tbs. grated orange peel1/2 tsp. ground nutmeg1/4 cup fi nely chopped pecans or walnutsNonstick spray

Method1. Preheat oven to 350 degrees. Spray cookie sheet with nonstick spray.

2. Peel and cut potatoes into 1-inch pieces. Place in medium saucepan, cover with water, and bring to a boil. Cook 10 to 15 minutes until tender. Drain, place in large bowl, and mash until smooth.

3. Add remaining ingredients, except for nuts.

4. Spoon mixture onto cookie sheet in 8 mounds. Sprinkle with nuts.

5. Bake 30 minutes, monitoring frequently as to keep from burning.

EquipmentMedium saucepanStrainerLarge bowl Potato masher or mixerMeasuring cups and spoonsCookie or baking sheetSpatula


• Reduce baking time for smaller puffs by 8 to 10 minutes.

Sweet Potato Puffs

Rec – 97


FH08-113

RecipesTalking Tips

Sweet Potato Puffs • Sweet potatoes are high in beta-carotene, vitamin C,

some B vitamins, magnesium, and potassium. They have a naturally sweet taste

• Adding the orange juice enhances the sweetness of the puffs.

• Nuts are a good source of fi ber and add extra fl avor. Many types, including pecans or walnuts, could be used. Pecans were used for the analysis of this recipe.

• This recipe takes a while to prepare, due to the time it takes to peel and then boil the potatoes. However, once the potatoes are done, it is easy and quick to fi nish.

Rec – 98


FH08-113


Ingredients2 cups peeled, chopped sweet potato2 cups peeled, chopped white potatoes (such as russet)1 Tbs. mustard3 Tbs. lemon or lime juice1 clove garlic, minced (or 1/8 tsp. garlic powder or 1/2 tsp. bottled minced garlic)1/4 cup light mayonnaise1/4 cup plain, fat-free yogurt1/4 tsp. salt1 cup diced celery1/2 small onion, diced1/4 cup fi nely chopped toasted peanuts (optional)

Method1. Place white potato pieces into a large saucepan and cover with water. Bring to a boil, turn the heat down, and simmer for about 5 minutes. Add sweet potato and cook 5 to 8 minutes more or until tender. Drain and rinse with cold water to stop cooking process.

2. To make dressing, whisk together mustard, lime juice, garlic, mayonnaise, yogurt, and salt.

3. Toss potatoes with celery and onion. Gently mix in dressing. Stir in peanuts just before serving.

EquipmentLarge saucepanStrainerSmall mixing bowlWire whiskMixing spoonMeasuring cups and spoons

Sweet Potato Salad


Rec – 99


FH08-113

RecipesTalking Tips

Sweet Potato Salad • Adding the peanuts too far in advance of serving will make

them soggy. Be sure to add them just before serving.

• Sweet potatoes are very high in vitamin A, a powerful antioxidant that may help fi ght certain types of cancer. A serving of this potato salad contains 80% of daily vitamin A.

• Toasting nuts and seeds brings out their natural oils and fl avors. Below are three methods for toasting: This can be done in front of the class or beforehand if desired.

– Stovetop method: Place nuts/seeds in small dry sauté pan over medium-high heat for 2 to 3 minutes, stirring frequently, until lightly browned.

– Microwave method: Place on microwave-safe plate, and microwave on high for about 1 minute, stirring every 15 seconds until lightly browned.

– Oven method: Spread nuts/seeds in a single layer on a baking sheet. Place in 400 degree oven for 5 to 10 minutes, monitoring frequently as not to burn.

• A serving of potato salad in a fast-food restaurant contains approximately 200 calories and 10 grams of fat.

Rec – 100

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