Curried Turkey Salad
5 servings
For a larger, high resolution image, click HERE |
Hands on: 15 minutes
Total time: 15 minutes
1/2 cup juice-packed crushed pineapple, well drained
1/4 cup fat-free sour cream
2 tablespoons reduced fat mayonnaise
1 teaspoon curry powder
1/4 teaspoon salt (optional)
1 cup (5 ounces) cubed cooked turkey breast meat
1 (8-ounce) can sliced water chestnuts, well drained
1 small stalk celery, chopped
2 tablespoons chopped chives or green onions
In a medium bowl, combine the pineapple, sour cream, mayonnaise, curry powder and salt. Stir in the turkey, water chestnuts, celery and chives. Serve at once or cover and refrigerate for several hours.
— From "Snack Attack," by Ruth Glick (Small Steps Press $14.95)
Per serving: 97 calories (percent calories from fat, 18), 10 grams protein, 10 grams carbohydrates, 1 gram fiber, 2 grams fat (no saturated fat), 25 milligrams cholesterol, 90 milligrams sodium.
Nutritional Bonus Points: Pineapple is a good source of vitamin C and potassium.
Spiced Scallops
3 servings
Hands on: 10 minutes
Total time: 30 minutes
3 garlic cloves, minced
1 medium onion, chopped
1/4 cup chopped parsley
2 tablespoons fresh lemon juice
1 tablespoon ground cumin
1 teaspoon cayenne pepper
1 teaspoon ground coriander
Fresh ground pepper
Tabasco sauce
3/4 pound bay scallops
In a bowl, combine the garlic , onion, parsley, lemon juice, cumin, cayenne pepper, coriander. Sprinkle with pepper and Tabasco to taste. Toss the scallops in the mixture and marinate for 20 minutes. In a steamer over boiling water, steam the scallops for about 2 minutes and remove from heat. Serve immediately.
— From "Diabetic Meals in 30 Minutes—or Less!" 2nd edition, by Robyn Webb (American Diabetes Association, $11.95)
Per serving: 100 calories (percent calories from fat, 9), 18 grams protein, 4 grams carbohydrates, no fiber, 1 gram fat (no saturated fat), 36 milligrams cholesterol, 184 milligrams of sodium.
Nutritional Bonus Points: Scallops are almost fat-free and contain no saturated fat; the cholesterol in shellfish is not well absorbed so include shellfish in a heart-healthy diet.
Incredibly Good Chocolate Chip
Walnut Cookies 24 cookies
Hands on: 15 minutes
Total time: 40 minutes
1/3 cup brown sugar
1/3 cup granulated sugar
2 tablespoons trans-fat free margarine, melted
3 teaspoons vanilla extract
2 egg whites
1 1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1/3 cup semi-sweet chocolate chips
1/4 cup chopped walnuts
Preheat oven to 350. Using an electric mixer at medium speed, combine both sugars, melted margarine and vanilla until well blended, about 3 minutes. Add the egg whites and beat for an additional 2 minutes. Lower the mixer speed and slowly add the flour, baking soda and salt, and beat for 2-3 minutes. Scrape the bowl so that all the flour gets incorporated. Stir in the chocolate chips and walnuts. Prepare two cookie sheets with nonstick cooking spray. Drop approximately 1 tablespoon of cookie dough for each cookie. Bake for 10 to 12 minutes, or until lightly golden. Cool on a rack for 10 minutes or longer before serving.
— From "Feed Your Family Right," by Elisa Zied and Ruth Winter (John Wiley & Sons $16.95)
Per serving: 80 calories (percent calories from fat, 28), 1 gram protein, 12 grams carbohydrates, no fiber, 2.5 grams fat (1 gram saturated fat), no cholesterol, 115 milligrams of sodium.
Nutritional Bonus Points: This low-fat cookie is cholesterol-free and provides healthy fat from the walnuts.
Asian Snow Peas
4 servings
Hands on: 10 minutes
Total time: 20 minutes
1 teaspoon sesame oil
1/2 pound fresh or frozen snow pea pods, ends trimmed
1/4 cup diagonally sliced carrots
1/4 cup sliced water chestnuts, canned, no salt added
1/2 cup low sodium chicken broth
1 teaspoon light or low-sodium soy sauce
1 teaspoon cornstarch
In a nonstick skillet over medium-high heat, add the oil. Saute snow peas and carrots for 2 minutes. Add water chestnuts and chicken broth and bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.
— From www.cdc/gov (click on Fruits & Veggies)
Per serving: 60 calories (percent calories from fat, 30), 3 grams protein, 9 grams carbohydrates, 2 grams fiber, 2 grams fat (no saturated fat), no cholesterol, 75 milligrams of sodium.
Nutritional Bonus Points: This crunch veggie side dish is rich in vitamin A, a nutrient needed for a healthy immune system.
These recipes were printed in The Atlanta Journal-Constitution.
