healthy diabetes cookbook
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Healthy Diabetes CookbookTRANSCRIPT
00 | Healthy American Cookbook
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Cream Cheese Tart, page 109
00 | Healthy American Cookbook
Foreword v
Introduction vii
Breakfasts 11
Starters 25
Lite Bites 39
Dinners 65
On the Side 95
Desserts 107
Index 125
contents
Raspberry Sauce, page 108
Sweet Peas, page 96
70 | Healthy American Cookbook
Chicken Nuggets 1 lb boneless, skinless chicken breasts
¹⁄₄ cupwholewheatflour
1 tsp paprika
¹⁄₄ tsp black pepper
¹⁄₂ tsp salt
2 egg whites
¹⁄₄ cup low-fat buttermilk or skim milk
1cupfinelycrushedcornflakes
Preheat oven to 400°.
Cut chicken into 11/2-inch pieces.
In a bowl, combine flour, paprika, pepper and salt. Roll chicken pieces in the flour mixture to cover on all sides, shaking off excess flour. Set aside.
In a small bowl, lightly beat egg whites and buttermilk. In another bowl, place the cornflakes. Dip each chicken piece into egg mixture then coat with cornflakes, covering completely.
Place a wire rack on top of a baking sheet. Arrange chicken pieces in a single layer on rack. Bake 12 to 15 minutes, turning halfway through cooking, until golden.
4 servings
Per Serving
Calories: 166
Fat: 2g
Saturated Fat: 0
Cholesterol: 40mg
Sodium: 641mg
Carbohydrates: 12g
Fiber: 1g
Protein: 27g
00 | Healthy American Cookbook Dinners | 91
Buffalo Chicken Pizza 1 Tbsp trans fat free margarine
1 Tbsp Worcestershire sauce
2–3Tbsphotsauce,mediumto spicy heat
½cupreduced-sodiumtomato sauce
1cupshreddedcookedchicken breast
4wholegrainflatbreads (about 7 inches each)
2Tbspshreddedpart-skim mozzarella or Monterey Jack cheese
2Tbspreduced-fatbluecheese crumbles
2greenonions,thinlysliced
Preheat oven to 425°.
In a skillet, melt margarine over medium heat. Add Worcestershire sauce, hot sauce and tomato sauce. Add chicken and toss to coat.
Arrange flat breads on 2 baking sheets. Cover each flat bread with chicken mixture, cheeses and green onions. Bake for 10 minutes, or until cheese is melted.
4 servings Per Serving
Calories: 213
Fat: 7g
Saturated Fat: 2g
Cholesterol: 32mg
Sodium: 554mg
Carbohydrates: 23g
Fiber: 6g
Protein: 19g
114 | Healthy American Cookbook
Pumpkin Pie in a Glass 1¹⁄₂ cups skim milk
1 box(1oz)instantbutterscotchpuddingmix
1 cuppurecannedpumpkin
¹⁄₂ tsp pumpkin pie spice
¹⁄₄ tspgroundginger
1¹⁄₂ cupsfat-freewhippedtopping
4 ozgingersnapcookies,crushed
8 cinnamon sticks, optional
24 pomegranateseeds,optional
In a medium bowl, beat milk and pudding mix with a handheld mixer for 2 minutes. Add pumpkin and beat for another minute. Add pumpkin pie spice and ginger, and beat for an additional 10 seconds. Using a spatula, fold in 1 cup of the whipped topping.
In each of 8 shallow dessert cups, place 2 tablespoons of the gingersnap crumbs and top with ½ cup of the pumpkin mixture. Top each with a dollop of whipped topping, and garnish with any remaining gingersnap crumbs. Garnish with cinnamon sticks and pomegranate seeds, if using.
8 servings
Per Serving
Calories: 123
Fat: 1g
Saturated Fat: 0
Cholesterol: 1mg
Sodium: 142mg
Carbohydrates: 24g
Fiber: 3g
Protein: 2g
00 | Healthy American CookbookDesserts | 00
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