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Taco Dip Heart Healthy
Diabetic
Gluten Free
1 lb ground turkey breast
January
4 fresh tomatoes, chopped 1 tsp chili powder 1 tsp Worcestershire sauce 1 garlic clove, minced
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¹⁄₄ tsp dry mustard ¹⁄₄ cup low-fat sour cream 1 cup grated reduced-fat Cheddar cheese 2 cups shredded lettuce 1 Tbsp chopped fresh cilantro Corn tortilla chips, optional
Lightly coat a skillet with nonstick cooking spray and heat over medium-high heat until hot. Add turkey and cook until browned. Add tomatoes with their juice (reserve some tomatoes for garnish), chili powder, Worcestershire sauce, garlic and dry mustard. Stir and bring to a boil, breaking pieces of tomato. Reduce heat and simmer for 15 to 20 minutes, or until thickened. Top dip with sour cream, Cheddar cheese, lettuce, reserved tomatoes and cilantro. Serve with tortilla chips, if desired. Yield: 8 servings Nutrition Facts (per ¹⁄₄ cup) : Calories: 126; Fat: 4g; Saturated Fat: 2g; Cholesterol: 47mg; Sodium: 192mg; Carbohydrates: 5g; Fiber: 1g; Protein: 17g
Photo Credit: AnnLyn Design
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Spinach Salad
May
Heart Healthy
M A S
E L P
Diabetic
¼ cup chopped walnuts
1 Tbsp lemon juice
1 can (16 oz) kidney beans, rinsed & drained
¹⁄₂ small red onion, sliced 2 Tbsp crumbled low fat feta cheese
1 can (16 oz) garbanzo beans, rinsed & drained
¹⁄₄ tsp black pepper
6 cups spinach leaves
8 oz cooked chicken
1 Tbsp olive oil
4 small whole wheat pitas (4-inch diameter)
1 Tbsp balsamic vinegar
In a large mixing bowl, combine all ingredients except chicken and pitas. Toss to coat evenly. Top with sliced chicken. Serve immediately, or chill, covered, for up to 2 hours before serving. Serve with pitas on the side. Yield: 4 servings
Nutrition Facts (per serving): Calories: 453; Fat: 13g; Saturated Fat: 2g; Cholesterol: 49mg; Sodium: 396mg; Carbohydrates: 49g; Fiber: 12g; Protein: 35g Photo Credit: AnnLyn Design
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Blueberry Muffins Heart Healthy
Diabetic
July
1 cup whole wheat flour ³⁄₄ cup all-purpose flour 1 tsp baking soda ¹⁄₄ tsp salt ¹⁄₂ cup reduced-calorie, trans fat free margarine
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¹⁄₃ cup granulated sugar
¹⁄₃ cup packed light brown sugar 4 egg whites 2 ripe bananas, mashed ¹⁄₃ cup skim milk 1 tsp vanilla extract 1 cup blueberries
Preheat oven to 375°. Line a 12-cup muffin pan with paper liners. In a medium bowl, whisk together flours, baking soda and salt. In a large bowl, with a mixer beat margarine and sugars until light and fluffy. Add egg whites and beat well. In another bowl, combine mashed bananas, milk and vanilla. With mixer on low, alternately add flour mixture and banana mixture to margarine mixture; mix just until combined. Fold in blueberries. Divide batter among muffin cups. Bake until a toothpick inserted in the center of a muffin comes out clean, about 25 minutes. Let cool in pan for 10 minutes. Transfer to a wire rack to cool completely. Yield: 12 muffins
Nutrition Facts (per muffin): Calories: 166; Fat: 4g; Saturated Fat: 1g; Cholesterol: 0; Sodium: 234mg; Carbohydrates: 31g; Fiber: 2g; Protein: 4g Photo Credit: AnnLyn Design
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Heart-Healthy Substitutes for
Cooking & Baking
smart
Shopping Tips
Instead of... Try This Heart-Healthy Substitute
1 Cup Whole Milk 1 cup nonfat milk plus 1 tablespoon unsaturated oil 1 Cup Heavy Cream 1 cup evaporated skim milk or ½ cup low-fat yogurt plus ½ cup plain low-fat cottage cheese
M A S
Sour Cream Low-fat cottage cheese plus low-fat or nonfat yogurt; or for sweet recipes only, nonfat sour cream Cream Cheese 4 tablespoons trans fat-free margarine blended with 1 cup dry low-fat cottage cheese; add a small amount of fat-free milk if needed
1 Tablespoon Butter 1 tablespoon trans fat-free margarine or ½ tablespoon trans fat-free oil 1 Cup Shortening
1 cup trans fat-free margarine
1 Egg 1 egg white plus 2 teaspoons unsaturated oil; or cholesterol-free egg substitute
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n Buy cereal products made from whole grains, not refined
flours. Whole grains are more filling and higher in fiber. n Check the nutritional information on prepackaged frozen
meals and avoid those with high sodium and high fat. n Many dressings, cooking oils and condiments contain
refined sugar and unhealthy oils. Choose ones made from olive, canola or walnut oils. n Purchase fresh vegetables and fruits for vitamin-rich,
low-calorie midday snacks. n Slowly wean your family from whole milk to low-fat milk
and finally to fat-free milk and dairy products. n Choose chicken and white turkey breast meat. n Buy ground beef that is at least 90% fat-free.
2016 Recipe Calendar January
February
March
April
May
June
Taco Diip
Peanut Butter Blossoms
Shepherd's Pie
Farmers' Market Frittata
Spinach Salad
Pink Lemonade
E L P October
November
December
Pizza Mummies
Onion Gravy
Chocolate Pudding
July
August
Blueberry Muffins
Summer Pasta
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