100 Recipes for Diabetics

8/10/2019 100 Recipes for Diabetics

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Whether you have type 1, type 2, or are pre-diabetic, keeping your blood sugar in control is all-important.ince following a proper diet is the foundation of any diabetes-management plan, we've compiled 100elicious recipes for everymeal of the day. This way, nutritional constraints won't restrict yourtaste buds.

5 Breakfast RecipesTry these protein-packed morning meals fora shift from the standard fare.

Banana OatmealBerries with Lemon YogurtBreakfast LasagnaEggs BenedictFrench ToastLaura's Breakfast on the RunOrange Yogurt Fruit Salad

Scrambled Eggs with Smoked SalmonStrawberry Yogurt ShakeStriped Fruit CupSweet Yogurt French ToastTropical Fruit CupTurkey Egg BakeWaffle Iron Whole Wheat WafflesWhole Wheat Pancakes

0 Snack RecipesLeave the chips in the vending machine.These low-calorie, high-fiber snacks are sureo hold you over.

Beananza BarsBlueberry Thrill Snack

Chili Bean SnackMixFar East Avocado DipHoney Glazed Snack MixHoney Granola Snack BarsRhubarb Nut BreadRoasted RedPepper Yogurt DipTex-Mex BlackBean DipPineapple, Strawberries and Bananas

5 Dessert Recipes

Try these delectable treats for a welcome change.

Anise BiscottiBerries in Citrus GlazeFrosty Strawberry Pops

Frozen Fruit Chunk CupsFrozen Nectarine YogurtGolden Poached ApplesGrapple PopsGuilt-Free Luscious Layers of StrawberryMango with RaspberriesMinted Fruit SaladNo-Cook Fruit KabobsOrange and Pineapple CrushPink Tangerine AmbrosiaPumpkin MousseStrawberry Heaven

30 Lunch RecipesNo more bland, homemade sandwiches for lunch!Here, 30 different offerings for a satisfying middaymeal.

Acorn Squash Soup with Light CreamAsparagus Pesto PizzaAvocado and Garbanzo SaladBagel PizzasBrown Rice and Vegetable PizzaCajun Fish Sandwiches

Carrot Soup with SpinachChicken Nori Salad RollsChilled Yellow Pepper and Buttermilk SoupCream Potato Soup with SmokedSalmon & DillFresh Tomato PizzaGarden Salad PizzaGarlic Bean SoupHam and Apple SandwichItalian Avocado and Walnut SaladMixed Salad withJicamaMoroccan SaladPizza Soup with Dried BasilPomegranate and PapayaSalad with GingerDressingRaspberry Shrimp Salad in Avocado HalvesSicilian-Style Focaccia PizzaSpicy Red Beans and Rice Salad

Spinach Salad with Cherry Tomatoes and LemonDressingSummer Salad PizzasSunset Cucumber SoupTangy Bean and Spinach SaladThai Beef Salad WrapsThai Pea SoupTofu Salad SandwichVegetable Wraps with Chicken and Hummus

30 Dinner Recipes

The largest meal of the day doesn't have to putyou off your meal plan. From Thai-inspired fare toyour favorite Italian comfort foods, following yourdiabetes-diet can still be delicious.

3-Cheese Chicken Cacciatore ManicottiAngel Hair Pasta with Tomato Seafood CreamSauceAngel Hair Pasta with VegetablesAsian Bean and Rice RollsAsian Shrimp Lo MeinBaked Chicken KievBaked Flounder VinaigretteBaked Risotto PrimaveraBaked Swordfish Steak with RosemaryBBQ'd Beef TenderloinBBQ'd Steak KabobsBean & Shrimp RisottoBest Chicken Cacciatore PieBok Choy with Ginger VinaigretteBoneless, Skinless, Chicken Breasts BBQCashew Orange Sugar Snap PeasCitrus Dill Grilled Salmon'Cream ' Pasta Primavera
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2/86

Thiamin B1 0.14 mg

Vitamin K 0.89 mcg

Vitamin A 38 IU

Vitamin E 0.18 mg

Pantothenic Acid 0.5 mg

Vitamin B6 0.24 mg

Riboflavin B2 0.085 mg

Choline 17 mg

Vitamin D 0 IU

Vitamin B12 0 mcg

Vitamin C 5.1 mgNiacin B3 0.7 mg

Sodium 160 mg

Zinc 1.1 mg

Copper 0.17 mg

Calcium 24 mg

Iron 1.3 mg

Manganese 1.2 mg

Magnesium 55 mg

Phosphorus 120 mg

Fluoride 130 mcg

Potassium 310 mg

Selenium 8.4 mcg

Easy BBQ ChickenEasy BBQ Pork ChopsGrilled Jerk Chicken with LimeJapanese Soba Noodle SaladLemony Chicken MarsalaMediterranean Shrimp CasseroleMexican Chicken TortillasRice with GingerSalmon in Lime Ginger SauceThai BBQ Chicken BundlesSugar Snap Peas with Lemon and CashewsZesty Mexican Cauliflower

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Banana OatmealPreparation time:10 min Servings:4Cooking time:10 min

ngredients: bananas, peeled and coarsely chopped/4 tsp ground cinnamon cups water

-1/4 cups old fashioned oats/4 tsp salt

Cooking Directions:Bring water and salt to a boil in a heavy saucepan over high heat. Stir in oatsnd cinnamon. Reduce heat to low and continue to cook 4-5 minutes, stirringonstantly until oatmeal reaches desired consistency. Remove from heat. Stirn chopped bananas, cover and let sit 5 minutes before serving. Serve withght cream and maple syrup, if desired.

Nutritionist Recommended For:ow Fatow Cholesterol

Nutrition Facts

Calories160% Calories From Fat 11.2%

Total Fat2gSaturated Fats 0.4gMono-unsaturated Fats 0.6gPoly-unsaturated Fats 0.7g

Cholesterol0mg

Sodium160mg

Total Carbohydrates32gDietary Fiber 4.3gSugar 7.5g

Protein4.2g

More Information

Vitamins Minerals
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3/86

Thiamin B1 0.056 mg

Vitamin K 9.5 mcg

Vitamin A 36 IU

Vitamin E 0.47 mg


Vitamin B6 0.079 mg

Choline 17 mg


Vitamin D 0 IU

Vitamin C 49 mg

Vitamin B12 0.29 mcg

Niacin B3 0.51 mg

Sodium 37 mg

Zinc 0.62 mg

Copper 0.064 mg

Calcium 110 mg

Iron 0.46 mg

Manganese 0.44 mg

Magnesium 21 mg

Potassium 260 mg

Fluoride 3.3 mcg

Phosphorus 96 mg

Selenium 4 mcg

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Berries with Lemon YogurtPreparation time:10 min Servings:4Cooking time:0 min

ngredients: cups strawberries, hulled and halved cup nonfat lemon yogurt cup blueberries, or blackberries picked over

Cooking Directions:Serve berries topped with a dollop of lemon yogurt.

Nutritionist Recommended For:ow Fatow Caloriesow Cholesterolow Sodium

Nutrition FactsCalories100

% Calories From Fat 4.2%

Total Fat0.5gSaturated Fats 0.1gMono-unsaturated Fats 0.1gPoly-unsaturated Fats 0.2g

Cholesterol1.2mg

Sodium37mg

Total Carbohydrates23gDietary Fiber 2.4gSugar 19g

Protein3.5g

More Information

Vitamins Minerals
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Thiamin B1 0.071 mg

Vitamin K 9.7 mcg

Vitamin A 380 IU

Vitamin E 0.35 mg


Vitamin B6 0.096 mg


Choline 18 mg

Vitamin D 0 IU


Vitamin C 9.5 mg

Niacin B3 0.45 mg

Sodium 57 mg

Zinc 0.85 mg

Copper 0.075 mg

Calcium 150 mg

Iron 0.69 mg

Manganese 0.2 mg

Magnesium 23 mg

Phosphorus 130 mg

Fluoride 13 mcg

Potassium 290 mg

Selenium 5.1 mcg

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Breakfast LasagnaPreparation time:10 min Servings:6Cooking time:0 min

ngredients: cups lowfat vanilla yogurt cups watermelon, minced cups fresh blueberries, or sliced strawberries cups corn flakes

Cooking Directions:Place one-third of the corn flakes in an even layer in the bottom of an 8x8 in.

erving dish. Mix together the watermelon, blueberries and yogurt and spoonalf of it over the corn flake layer evenly. Sprinkle another layer of the cornakes over the yogurt and then layer the remaining yogurt over that. Sprinklehe remaining corn flakes evenly over the top.

Nutritionist Recommended For:ow Fatow Cholesterolow Sodium

Nutrition Facts



Cholesterol4.1mg

Sodium57mg


Protein6g

More Information

Vitamins Minerals

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Eggs BenedictPreparation time:10 min Servings:8Cooking time:5 min

ngredients: Canadian bacon slices eggs tsp cider vinegar English muffins, split, toasted and buttered oz hollandaise sauce mix
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Thiamin B1 0.38 mg

Vitamin A 320 IU

Vitamin K 2.8 mcg

Vitamin E 0.81 mg


Vitamin B6 0.2 mg


Choline 140 mg

Vitamin D 21 IU

Vitamin C 0.64 mg


Niacin B3 3 mg

Sodium 690 mg

Zinc 1.3 mg

Copper 0.06 mg

Calcium 92 mg

Iron 2.1 mg

Manganese 0.16 mg

Magnesium 19 mg

Phosphorus 200 mg

Fluoride 2.9 mcg

Potassium 210 mg

Selenium 27 mcg

Cooking Directions:Heat a heavy nonstick skillet over medium high heat. Cook bacon 1-2 minuteser side or until browned and heated throughout. Top each muffin half with alice of cooked bacon. Set aside and keep warm. Prepare sauce according toackage directions. Bring a deep skillet of water with 1 tsp vinegar to a gentleoil. Break an egg into a small bowl. Set aside. Using a spoon, vigorously swirlimmering water into a small circle to create a funnel-like effect. Gently slipgg into the swirling funnel of water. (This helps keep the egg from breakingp). Repeat process with remaining eggs and poach 3-4 minutes or until eggseach desired doneness. Using a slotted spoon, remove eggs from water andet drain briefly. Arrange eggs over bacon. Spoon hollandaise sauce over topnd serve.




Cholesterol230mg

Sodium690mg

Total Carbohydrates14gDietary Fiber 1gSugar 2.1g

Protein15g

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French ToastPreparation time:10 min Servings:4Cooking time:10 min

ngredients:-1/3 cups milk/2 tsp salt tbsp sugar slices day old bread eggs tbsp unsalted butter

Cooking Directions:Nutrition Facts
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Thiamin B1 0.25 mg

Vitamin A 490 IU

Vitamin K 5.3 mcg

Vitamin E 0.89 mg


Vitamin B6 0.16 mg

Choline 140 mg


Vitamin D 53 IU

Vitamin C 0.22 mg

Vitamin B12 0.83 mcgNiacin B3 2.7 mg

Sodium 760 mg

Zinc 1.5 mg

Copper 0.098 mg

Iron 2.5 mg

Calcium 210 mg

Manganese 0.58 mg

Magnesium 40 mg

Potassium 290 mg

Fluoride 3.1 mcg

Phosphorus 260 mg

Selenium 31 mcg

Preheat oven to 200F. Combine first 4 ingredients in a shallow dish. Blendhoroughly. Soak each slice of bread in egg mixture, turning once. (The nexttep may be done in batches.) Melt butter in a heavy nonstick skillet over

medium high heat. Fry slices of bread until golden brown, turning once.Transfer to a platter and keep warm in oven until ready to serve.


Total Fat15gSaturated Fats 6gMono-unsaturated Fats 4.7gPoly-unsaturated Fats 2.3g

Cholesterol230mg

Sodium760mg


Protein15g

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Vitamins Minerals

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Laura's Breakfast on the RunPreparation time:10 min Servings:12Cooking time:5 min

ngredients:/2 cup apple butter/4 lb cooked ham, chopped English muffins, split and lightly toasted/4 cup Dijon mustard/4 cup scallions oz fat-free cheddar cheese, shredded

Cooking Directions:Turn on broiler. Combine apple butter and mustard in a bowl and mixhoroughly. Spread 1 Tbsp mixture over each muffin half. Combine remainingngredients in another bowl and divide between muffin halves. Broil 1-2minutes until topping is bubbly.

Nutritionist Recommended For:ow Cholesterol


% Calories From Fat 27%

Total Fat5.4gSaturated Fats 2gMono-unsaturated Fats 2.4gPoly-unsaturated Fats 0.7g

Cholesterol19mg

Sodium680mg


Protein12g

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Thiamin B1 0.32 mg

Vitamin K 5.1 mcg

Vitamin A 230 IU

Vitamin E 0.25 mg


Vitamin B6 0.14 mg

Choline 30 mg


Vitamin D 0 IU


Vitamin C 0.98 mg

Niacin B3 2.5 mg

Sodium 680 mg

Zinc 1.5 mg

Copper 0.076 mg

Calcium 150 mg

Iron 1.5 mg

Manganese 0.19 mg

Magnesium 18 mg

Potassium 170 mg

Fluoride 5.6 mcg

Phosphorus 220 mg

Selenium 16 mcg

Thiamin B1 0.12 mg

Vitamin K 8.7 mcg

Vitamin A 240 IU

Vitamin E 0.36 mg


Vitamin B6 0.29 mg


Choline 30 mg

Vitamin D 0 IU

Vitamin C 21 mg


Sodium 89 mg

Zinc 1.2 mg

Copper 0.12 mg

Calcium 240 mg

Iron 0.5 mg

Manganese 0.19 mg

Magnesium 42 mg

Phosphorus 210 mg

Potassium 650 mg

Fluoride 22 mcg

Selenium 4.5 mcg

Vitamins Minerals

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Orange Yogurt Fruit SaladPreparation time:10 min Servings:3Cooking time:0 min

ngredients: lettuce leaves tbsp orange juice/8 tsp ground nutmeg/2 cup red or black grapes, halved, seeded if necessary Jonathan or Macintosh apple, cored and sliced banana, peeled and sliced Golden Delicious apple, cored and sliced-1/2 cups plain lowfat yogurt

Cooking Directions:Place first 4 ingredients in a bowl and mix well. Combine next 3 ingredients in bowl until well mixed. Line salad plates with lettuce leaves. Place fruit saladn lettuce. Pour orange yogurt dressing on top.


Nutrition Facts



Cholesterol7.3mg

Sodium89mg


Protein7.5g

More Information

Vitamins Minerals
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Niacin B3 0.63 mg

Thiamin B1 0.077 mg

Vitamin K 5.4 mcg

Vitamin A 880 IU

Vitamin E 1.5 mg


Vitamin B6 0.3 mg


Choline 230 mg

Vitamin D 41 IU

Vitamin B12 2.8 mcg

Vitamin C 0.37 mg

Niacin B3 2.8 mg

Sodium 1500 mg

Zinc 1.4 mg

Copper 0.15 mg

Calcium 95 mg

Iron 2 mg

Manganese 0.039 mg

Magnesium 25 mg

Phosphorus 300 mg

Fluoride 6.1 mcg

Potassium 270 mg

Selenium 49 mcg

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Scrambled Eggs with Smoked SalmonPreparation time:5 min Servings:4Cooking time:5 min

ngredients: eggs, lightly beaten/2 lb smoked salmon, diced sprigs dill, chopped tbsp unsalted butter

Cooking Directions:Melt butter in a heavy nonstick skillet over medium-low heat. Add eggs and stirontinuously with a wooden spoon. Keep stirring until eggs have formed lumps

nd are still creamy and fairly set. Season with salt and pepper to taste.Remove from heat and stir in salmon. Serve sprinkled with dill.

Nutrition Facts



Cholesterol460mg

Sodium1500mg

Total Carbohydrates2.7gDietary Fiber 0gSugar 2.1g

Protein24g

More Information

Vitamins Minerals
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Thiamin B1 0.1 mg

Vitamin A 56 IU

Vitamin K 2.7 mcg

Vitamin E 0.34 mg

Pantothenic Acid 0.68 mgVitamin B6 0.15 mg


Choline 22 mg

Vitamin D 0 IU

Vitamin C 92 mg


Niacin B3 0.64 mg

Sodium 63 mg

Zinc 0.98 mg

Copper 0.11 mg

Calcium 180 mg

Iron 0.7 mgManganese 0.74 mg

Magnesium 36 mg

Fluoride 19 mcg

Phosphorus 150 mg

Potassium 450 mg

Selenium 5 mcg

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Strawberry Yogurt ShakePreparation time:5 min Servings:2Cooking time:0 min

ngredients:/2 cup unsweetened pineapple juice

-1/2 cups fresh strawberries/4 cup lowfat vanilla yogurt tsp white sugar

Cooking Directions:Combine all ingredients in a blender or food processor and process untilmooth.


Nutrition Facts

Calories150% Calories From Fat 9%


Cholesterol4.6mg

Sodium63mg


Protein5.5g

More Information

Vitamins Minerals

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Striped Fruit CupPreparation time:15 min Servings:4Cooking time:0 min

ngredients:
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Thiamin B1 0.11 mg

Vitamin A 2100 IU

Vitamin K 21 mcg

Vitamin E 1.8 mg


Vitamin B6 0.19 mg


Choline 26 mg

Vitamin D 0 IU

Vitamin C 120 mg


Niacin B3 1.1 mg

Sodium 55 mg

Zinc 0.77 mg

Copper 0.16 mg

Iron 0.5 mg

Calcium 160 mg

Manganese 0.14 mg

Magnesium 38 mg

Fluoride 8.5 mcg

Phosphorus 120 mg

Potassium 690 mg

Selenium 3.2 mcg

mango, peeled, pitted and sliced into strips tsp lemon, or lime juice papaya, peeled, seeded and sliced lengthwise/2 cup watermelon, sliced cup lowfat yogurt, lemon, orange, vanilla, or banana medium strawberries, diced kiwi fruit, peeled and sliced lengthwise/2 cup honeydew melon pieces/2 cup cantaloupe chunks

Cooking Directions:Place the yogurt into a small serving bowl. Gently stir in strawberries. Placehe dip in the center of a large round plate or platter. "Stripe" the fruit slicesround the bowl of dip. Squeeze lemon or lime juice over the fruit. Serve withongs, a spoon for the dip, and individual plates. Source: 5 A Day


Nutrition Facts

Calories150

% Calories From Fat 9%Total Fat1.5g

Saturated Fats 0.7gMono-unsaturated Fats 0.4gPoly-unsaturated Fats 0.2g

Cholesterol3.7mg

Sodium55mg


Protein4.9g

More Information

Vitamins Minerals

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Sweet Yogurt French ToastPreparation time:10 min Servings:4Cooking time:10 min

ngredients: tsp ground cinnamon/4 cup sugar slices day old bread cup plain low fat yogurt eggs tbsp unsalted butter

Cooking Directions:Preheat oven to 200F. Combine first 4 ingredients in a shallow dish. Blend

horoughly. Soak each slice of bread in egg mixture, turning once. (The nexttep may be done in batches.) Melt butter in a heavy nonstick skillet over

Nutrition Facts

Calories350

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Thiamin B1 0.25 mgVitamin K 5.7 mcg

Vitamin A 440 IU

Vitamin E 0.89 mg


Vitamin B6 0.16 mg


Choline 140 mg

Vitamin D 21 IU


Vitamin C 0.76 mg

Niacin B3 2.7 mg

Sodium 470 mgZinc 1.8 mg

Copper 0.1 mg

Calcium 240 mg

Iron 2.6 mg

Manganese 0.8 mg

Magnesium 43 mg

Phosphorus 270 mg

Fluoride 11 mcg

Potassium 330 mg

Selenium 30 mcg

Thiamin B1 0.12 mg Sodium 2.3 mg

medium-high heat. Fry slices of bread until golden brown, turning once.Transfer to a platter and keep warm in oven until ready to serve. Servinguggestions: Top with butter and powdered sugar, or serve with applesauce.


Cholesterol230mg

Sodium470mg


Protein16g

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Tropical Fruit CupPreparation time:5 min Servings:4Cooking time:0 min

ngredients:/2 lb guava halves bananas, peeled and sliced/2 lb unsweetened pineapple chunks/4 lb grapefruit segments

Cooking Directions:Combine all ingredients in a bowl. Cover and chill30 minutes.

Nutritionist Recommended For:ow Fatow Caloriesow Cholesterolow Sodium

Nutrition Facts



Cholesterol0mg

Sodium2.3mg


Protein2.5g

More Information

Vitamins Minerals
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Vitamin K 1.9 mcgVitamin A 680 IU

Vitamin E 0.52 mg


Vitamin B6 0.33 mg


Choline 14 mg

Vitamin D 0 IU

Vitamin C 150 mg

Vitamin B12 0 mcg

Niacin B3 1.2 mg

Zinc 0.31 mgCopper 0.25 mg

Iron 0.55 mg

Calcium 25 mg

Manganese 0.88 mg

Magnesium 41 mg

Potassium 560 mg

Fluoride 1.6 mcg

Phosphorus 40 mg

Selenium 1.2 mcg

Thiamin B1 0.19 mg

Vitamin K 12 mcg

Vitamin A 770 IU

Vitamin E 1 mg


Vitamin B6 0.21 mg

Choline 85 mg


Sodium 780 mg

Zinc 1.7 mg

Copper 0.15 mg

Iron 1.9 mg

Calcium 170 mg

Manganese 0.67 mg

Magnesium 44 mg

Fluoride 4.2 mcg

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Turkey Egg BakePreparation time:10 min Servings:8Cooking time:15 min

ngredients: slices whole wheat toast oz smoked turkey, chopped, or leftover turkey cups seasoned croutons egg whites/2 cup leftover gravy (optional) onion, chopped tbsp unsalted butter/4 cup grated Parmesan cheese red bell pepper, seeded and chopped tbsp parsley, chopped tbsp cold water eggs tbsp olive oil clove garlic, crushed/2 cup shredded low fat mozzarella cheese

Cooking Directions:Heat oil in a large heavy ovenproof skillet over medium heat. Saut onion,arlic and bell pepper 2-3 minutes or until onion is softened. Add turkey,routons, and parsley. Saut 2-3 minutes or until just warmed throughout.

Remove from heat and set aside. Beat eggs and egg whites with cold water in large mixing bowl. Stir in turkey mixture, mozzarella cheese, half the

Parmesan cheese, and salt and pepper to taste. Turn on broiler. Melt butter iname skillet over medium heat. Pour in egg mixture and reduce heat to low.

Without stirring, cookabout 10 minutes or until bottom of eggs are set.Sprinkle with remaining Parmesan cheese. Place under broiler 30-60 secondsr until top is set and lightly browned. Do not overcook. Cut into wedges anderve with any leftover gravy and toast.

Nutrition Facts



Cholesterol130mg

Sodium780mg


Protein19g

More Information

Vitamins Minerals


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Vitamin D 10 IU


Vitamin C 22 mg

Niacin B3 2 mg

Potassium 320 mg

Phosphorus 250 mg

Selenium 32 mcg

Thiamin B1 0.13 mg

Vitamin K 1.1 mcg

Vitamin A 140 IU

Vitamin E 1.7 mg


Vitamin B6 0.092 mg

Choline 35 mg


Vitamin D 19 IU


Vitamin C 0.046 mg

Niacin B3 1.4 mg

Sodium 120 mg

Zinc 0.84 mg

Copper 0.081 mg

Iron 1.1 mg

Calcium 130 mg

Manganese 0.71 mg

Magnesium 31 mg

Potassium 150 mg

Phosphorus 210 mg

Fluoride 2 mcg

Selenium 18 mcg

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Waffle Iron Whole Wheat WafflesPreparation time:15 min Servings:10Cooking time:10 min

ngredients:-1/2 cups whole grain flour eggs, separated/4 cup all purpose flour tsp baking powder

tbsp honey tbsp vegetable oil-1/2 cups skim milk

Cooking Directions:Preheat waffle iron. Combine first 3 ingredients in a bowl. Beat egg yolks untilemon colored. Stir in milk, oil and honey. Blend well and add to flour mixture.Mix thoroughly. Beat egg whites until stiff and fold into batter. Pour batter intoron, in batches, without overfilling. Follow manufacturer's directions forooking times.

Nutritionist Recommended For:ow Sodium

Nutrition Facts



Cholesterol44mg

Sodium120mg


Protein5.4g

More Information

Vitamins Minerals
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Thiamin B1 0.17 mg

Vitamin A 120 IU

Vitamin K 1.7 mcg

Vitamin E 2.8 mg


Vitamin B6 0.14 mg

Choline 48 mg


Vitamin D 5.2 IU

Vitamin C 0.95 mg


Niacin B3 2 mg

Sodium 620 mg

Zinc 1.2 mg

Copper 0.12 mg

Iron 1.5 mg

Calcium 170 mg

Manganese 1.1 mg

Magnesium 52 mg

Potassium 250 mg

Phosphorus 270 mg

Fluoride 0.81 mcg

Selenium 26 mcg

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Whole Wheat PancakesPreparation time:10 min Servings:4Cooking time:5 min

ngredients:/4 tsp baking powder

/2 tsp salt tbsp sugar egg, lightly beaten tbsp vegetable oil/2 tsp baking soda cup buttermilk, plus extra cup whole grain flour

Cooking Directions:Sift first 5 ingredients together in a large bowl. Combine next 3 ingredients innother bowl. Stir buttermilk mixture into dry ingredients until just combined.

Do not overmix. Heat a heavy nonstick skillet or griddle over medium high heato 375F. When hot, lightly brush surface with oil. Add about 1/3 cup batter perancake to skillet and cook 2-3 minutes, or until small holes appear in batternd bottom is browned. Turn cakes and cook about 1 minute or until browned.

Repeat process until all pancakes are cooked. Serve immediately with desiredoppings or keep warm in a 200F oven until ready to serve.

Nutrition Facts



Cholesterol59mg

Sodium620mg


Protein8.3g

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Vitamins Minerals

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Acorn Squash Soup with Light CreamPreparation time:15 min Servings:4

Cooking time:30 min
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Thiamin B1 0.35 mg


Vitamin E 0.41 mg


Vitamin B6 0.36 mg


Choline 13 mg

Vitamin D 0 IU

Vitamin C 24 mg


Niacin B3 1.8 mg

Sodium 1000 mg


Iron 1.7 mg

Calcium 150 mg

Manganese 0.38 mg

Magnesium 77 mg

Fluoride 2.2 mcg

Phosphorus 140 mg

Potassium 840 mg

Selenium 2.9 mcg

ngredients:/2 cup croutons-1/4 cups light cream acorn squash, cut in half lengthwise and seeds removed/4 tsp ground nutmeg cups vegetable broth

Cooking Directions:Scrape all pulp from squash. Discard shell. Combine with stock in a heavyaucepan over medium high heat. Bring to a boil. Reduce heat to medium lownd simmer30 minutes or until mixture is reduced to about 3 cup. Removerom heat. Transfer squash mixture to a blender or food processor. Addemaining ingredients, except croutons. Season with salt and pepper to tastend pure. Serve with croutons.

Nutrition Facts


Total Fat15g


Cholesterol49mg

Sodium1000mg


Protein4.2g

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Asparagus Pesto PizzaPreparation time:15 min Servings:4Cooking time:25 min

ngredients: clove garlic, chopped cup fresh basil, leaves tbsp grated Romano cheese/4 cup grated Parmesan cheese large baked cheese pizza crust tbsp oil red bell pepper, seeded and chopped tbsp pine nuts/4 lb asparagus, cut into .75 in. lengths/2 lb mozzarella cheese, shredded

Cooking Directions:Preheat oven to 350F. Place asparagus in a steamer basket over boiling

Nutrition Facts


Total Fat24gSaturated Fats 10gMono-unsaturated Fats 9.8g


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Thiamin B1 0.17 mg

Vitamin K 68 mcg

Vitamin A 2300 IU

Vitamin E 2.8 mg


Vitamin B6 0.21 mg

Choline 28 mg


Vitamin D 0 IU

Vitamin B12 1.5 mcg

Vitamin C 44 mg

Niacin B3 1.3 mg

Sodium 500 mg

Zinc 2.7 mg

Copper 0.25 mg

Calcium 430 mg

Iron 2.6 mg

Manganese 0.46 mg

Magnesium 40 mg

Phosphorus 340 mg

Potassium 320 mg

Fluoride 0 mcg

Selenium 13 mcg

Thiamin B1 0.11 mg

Vitamin K 18 mcg

Sodium 330 mg

Zinc 1.8 mg

water. Cover pan and steam 5 minutes, or until bright green and almost tender.Drain, rinse under cold water and rinse again. Heat oil in a heavy saucepanver medium high heat. Saut pine nuts 3-5 minutes, stirring constantly, untilghtly browned. Transfer pine nuts in oil and next 4 ingredients to a blender orood processor and process until smooth. Spread pesto over crust and topwith asparagus, pepper, mozzarella and Parmesan. Place pizza on an ovenray and bake15 minutes, or until topping is golden brown.

Poly-unsaturated Fats 2.1g

Cholesterol53mg

Sodium500mg

Total Carbohydrates7.4gDietary Fiber 2.6gSugar 3.6g

Protein19g

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Avocado and Garbanzo SaladPreparation time:15 min Servings:4Cooking time:5 min

ngredients:/4 cup olive oil/4 cup lemon juice oz yellow squash, chopped/4 tsp sugar/2 cup stuffed green olives small red chilies, finely chopped small onion, thinly sliced oz canned pimientos, drained, cut into thin strips medium avocado, chopped can (15 oz) garbanzo beans, drained

Cooking Directions:

Place squash in a steamer basket over boiling water. Cover pan and steam 3minutes, or until almost tender. Remove from steamer basket, rinse under coldwater and drain. Combine squash and next 5 ingredients in a large bowl.Combine last 4 ingredients in jar with a tight-fitting lid. Shake well and pourver salad. Toss gently to combine.


Nutrition Facts


Total Fat23g

Saturated Fats 3.6gMono-unsaturated Fats 15gPoly-unsaturated Fats 3.5g

Cholesterol0mg

Sodium330mg

Total Carbohydrates39gDietary Fiber 11gSugar 6.6g

Protein8.8g

More Information

Vitamins Minerals


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Vitamin A 1800 IU

Vitamin E 4.7 mg


Vitamin B6 0.92 mg


Choline 47 mg

Vitamin D 0 IU

Vitamin B12 0 mcg

Vitamin C 110 mg

Niacin B3 1.5 mg

Copper 0.52 mg

Calcium 60 mg

Iron 2.9 mg

Manganese 0.91 mg

Magnesium 68 mg

Phosphorus 170 mg

Fluoride 0.0026 mcg

Potassium 780 mg

Selenium 3.4 mcg

Thiamin B1 0.3 mg

Vitamin K 0.16 mcg

Vitamin A 310 IU

Vitamin E 0.013 mg


Vitamin B6 0.091 mg

Choline 1.1 mg


Vitamin D 0 IU


Vitamin C 3.9 mg

Niacin B3 2.3 mg

Sodium 370 mg

Zinc 0.69 mg

Copper 0.091 mg

Iron 2.4 mg

Calcium 59 mg

Manganese 0.29 mg

Magnesium 21 mg

Potassium 150 mg

Fluoride 3.1 mcg

Phosphorus 85 mg

Selenium 17 mcg

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Bagel PizzasPreparation time:5 min Servings:12Cooking time:10 min

ngredients: tsp fresh oregano-1/2 cups tomato pizza sauce/4 cup mozzarella cheese, shredded bagels, sliced and warmed or lightly toasted

Cooking Directions:Preheat oven to 350F. Arrange bagel halves on baking sheet. Top each onewith pizza sauce, then top with cheese, then top with oregano. Bakeuntilheese is melted, about 8 to 10 minutes.


Nutrition Facts


Total Fat3gSaturated Fats 1.3g

Mono-unsaturated Fats 0.8gPoly-unsaturated Fats 0.4g

Cholesterol19mg

Sodium370mg


Protein7.8g

More Information

Vitamins Minerals
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Thiamin B1 0.24 mg

Vitamin K 4.5 mcg

Vitamin A 620 IU

Vitamin E 0.21 mg


Vitamin B6 0.42 mg

Choline 15 mg


Vitamin D 8.2 IU

Vitamin B12 0.7 mcg

Vitamin C 38 mg

Niacin B3 4.5 mg

Sodium 310 mg

Zinc 2.3 mg

Copper 0.42 mg

Calcium 210 mg

Iron 2.3 mg

Manganese 1.8 mg

Magnesium 91 mg

Potassium 530 mg

Phosphorus 290 mg

Fluoride 5.2 mcg

Selenium 13 mcg

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Brown Rice and Vegetable PizzaPreparation time:10 min Servings:4Cooking time:15 min

ngredients:/4 cup red or green bell pepper, chopped egg whites, beaten/3 cup purchased pizza sauce cup nonstick cooking spray cups cooked brown rice, cooled cup mozzarella cheese, shredded tsp black pepper, ground cup mushrooms, sliced clove garlic, crushed green bell pepper, seeded, cut into rings tbsp grated Parmesan cheese

Cooking Directions:Preheat oven to 400F. Combine cooled rice with 1/3 cup mozzarella cheesend egg whites. Press into a 12 in. pizza pan sprayed with cooking spray.

Bake 5 minutes. Combine pizza sauce with pepper and garlic. Spread over theaked rice crust. Top with next 4 ingredients and sprinkle with the remaining

mozzarella cheese. Garnish with green pepper rings. Bake10 minutes.

Nutrition Facts



Cholesterol25mg

Sodium310mg


Protein14g

More Information

Vitamins Minerals

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Cajun Fish Sandwiches
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Thiamin B1 0.47 mg

Vitamin K 21 mcgVitamin A 750 IU

Vitamin E 2.2 mg


Vitamin B6 0.63 mg


Choline 170 mg

Vitamin D 0 IU

Vitamin B12 2 mcg

Vitamin C 6.7 mg

Niacin B3 7.1 mg

Sodium 410 mg


Calcium 170 mg

Iron 3.6 mg

Manganese 0.42 mg

Magnesium 110 mg

Phosphorus 350 mg

Fluoride 0.98 mcg

Potassium 690 mg

Selenium 81 mcg

Preparation time:5 min Servings:4Cooking time:10 min

ngredients: English muffins, split and toasted tsp onion powder cucumber, sliced cod fillets, or whitefish, about 4 oz each tbsp scallions, thinly sliced tsp chili powder/2 cup sour cream

Cooking Directions:Prepare grill or broiler. Combine chili and onion powders, and salt and peppero taste in a bowl. Sprinkle on both sides of fish. Grillor broil6 in. from heat,urning once, 8-10 minutes, or until fish flakes easily. Combine sour cream and

callions in a bowl. Place fish on bottom muffin halves. Top with cucumberlices, sour cream mixture and remaining muffin halves.

Nutrition Facts


Total Fat8.8g


Cholesterol110mg

Sodium410mg


Protein48g

More Information

Vitamins Minerals

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Carrot Soup with SpinachPreparation time:15 min Servings:4Cooking time:30 min

ngredients: celery stalk, cut into 2 in. pieces/4 tsp nutmeg lb carrots, scrubbed cup cheese & garlic croutons small onion, peeled and quartered small parsnip, peeled and chopped cups vegetable broth/4 lb spinach, rinsed and tough stems discarded

Cooking Directions:Combine first 5 ingredients in a heavy saucepan over high heat. Cover and

ring to a boil. Reduce heat to low and simmer30 minutes. Using a slottedpoon, transfer vegetables to a food processor or blender. Add a small amount

Nutrition Facts


Total Fat2.5gSaturated Fats 0.7gMono-unsaturated Fats 1g


20/86

Thiamin B1 0.19 mg

Vitamin K 170 mcg

Vitamin A 23000 IU

Vitamin E 2.6 mg


Vitamin B6 0.29 mg


Choline 31 mg

Vitamin D 0 IU


Vitamin C 11 mg

Niacin B3 1.7 mg

Sodium 940 mg

Zinc 0.61 mg

Copper 0.15 mg

Calcium 110 mg

Iron 1.5 mg

Manganese 0.59 mg

Magnesium 53 mg

Phosphorus 98 mg

Fluoride 54 mcg

Potassium 570 mg

Selenium 6.1 mcg

f cooking liquid and pure vegetables. Return pure to saucepan with stock.Add nutmeg and salt and pepper to taste. Place spinach in a food processor orlender. Add 1 cup of soup to spinach and pure. Stir spinach pure into soupnd serve hot with croutons.



Cholesterol0.7mg

Sodium940mg


Protein3.9g

More Information

Vitamins Minerals

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Chicken Nori Salad RollsPreparation time:30 min Servings:8Cooking time:25 min

ngredients:

tbsp wasabi, prepared/4 cup soy sauce tbsp black sesame seeds boneless, skinless chicken breast halves tbsp sesame seeds, toasted/2 lb rice noodles, dried, thin-1/4 cups water/3 cup pickled ginger, thinly sliced, drained2 red lettuce leaves large cucumber2 sheets nori, toasted

Cooking Directions:n large saucepan, place water over high heat and bring to a boil. Add chicken,eturn to boil, cover and remove from heat; let stand about 15 minutes or untilhicken is no longer pink. With tongs, lift chicken and immerse in cold water toool; lift out and drain. Return water in saucepan to a boil, add rice noodlesnd stir to separate. Return to a boil, cover and remove from heat. Let standbout 3 minutes until noodles are tender; drain, immerse in cold water andrain again. Slice chicken crosswise into 1-inch strips. Cut cucumber

engthwise into 1/4 inch slices, then cut lengthwise into sticks. Lay 1 nori sheetn flat surface; arrange 3 slices chicken, end to end, in horizontal line; top withinger slices. Arrange 1 cucumber stick at edge of lettuce piece and roll tightly.

Place lettuce roll on ginger and distribute 1 cup rice noodles evenly overettuce. Fold nori over filling and roll tightly, moistening edge to press and seal.Repeat process and arrange nori rolls, seam side down, on platter. Cutrosswise and sprinkle with sesame seeds. Mix together soy sauce and

wasabi; serve as dip.

Nutrition Facts



Cholesterol18mg

Sodium1400mg


Protein9.6g
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Thiamin B1 0.078 mg

Vitamin A 2200 IU

Vitamin K 42 mcg

Vitamin E 0.18 mg


Vitamin B6 0.23 mg

Choline 30 mg


Vitamin D 0 IU


Vitamin C 5 mg

Niacin B3 3.8 mg

Sodium 1400 mg

Zinc 0.76 mg

Copper 0.13 mg

Iron 1.4 mg

Calcium 35 mg

Manganese 0.28 mg

Magnesium 37 mg

Fluoride 90 mcg

Potassium 270 mg

Phosphorus 120 mg

Selenium 7.8 mcg

Thiamin B1 0.11 mg

Vitamin A 460 IU

Vitamin K 24 mcg

Vitamin E 0.97 mg


Sodium 120 mg

Zinc 0.59 mg

Copper 0.19 mg

Iron 0.88 mg

Calcium 200 mg

Nutritionist Recommended For:ow Fatow Caloriesow Cholesterol

More Information

Vitamins Minerals

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Chilled Yellow Pepper and Buttermilk SoupPreparation time:15 min Servings:4Cooking time:20 min

ngredients: tsp vegetable oil cups water large yellow bell peppers, seeded and chopped cups buttermilk scallions, white and pale green parts thinly sliced, 1/4 cup greens reservednd chopped

Cooking Directions:Heat oil in a heavy nonstick skillet over medium high heat. Saut choppedcallions and bell peppers 3-4 minutes, stirring occasionally until softened.

Add water and simmer15 minutes, or until peppers are very tender. Transfermixture to a blender and pure. Transfer to a bowl and stir in buttermilk,callion greens and salt and pepper to taste. Cover and Chill. Soup may be

made 1 day ahead and chilled.

Nutritionist Recommended For:ow Cholesterolow Sodium

Nutrition Facts


Total Fat5gSaturated Fats 1.7gMono-unsaturated Fats 1gPoly-unsaturated Fats 1.8g

Cholesterol9.8mg

Sodium120mg


Protein6.6g

More Information

Vitamins Minerals
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Vitamin B6 0.28 mg

Choline 20 mg


Vitamin D 0 IU

Vitamin C 260 mg


Niacin B3 1.4 mg

Manganese 0.18 mg

Magnesium 37 mg

Fluoride 130 mcg

Phosphorus 140 mg

Potassium 550 mg

Selenium 3.3 mcg

Thiamin B1 0.2 mg

Vitamin A 280 IU

Vitamin K 2.8 mcg

Vitamin E 0.65 mg


Vitamin B6 0.51 mg


Choline 40 mg

Vitamin D 0 IU


Vitamin C 17 mg

Niacin B3 5.4 mg

Sodium 680 mg

Zinc 0.77 mg

Copper 0.38 mg

Calcium 55 mg

Iron 1 mg

Manganese 0.2 mg

Magnesium 42 mg

Phosphorus 170 mg

Potassium 710 mg

Fluoride 1.1 mcg

Selenium 12 mcg

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Cream of Potato Soup with Smoked Salmonand DillPreparation time:15 min Servings:8Cooking time:40 min

ngredients:-1/4 oz smoked salmon, finely chopped medium potatoes, peeled, chopped tbsp dill, chopped medium onions, chopped-1/4 cups cream-1/3 tbsp olive oil-2/3 tbsp lemon juice-2/3 quarts chicken stock

Cooking Directions:Heat oil in a heavy nonstick pan over medium high heat. Add onion and cook0 minutes, stirring, or until soft. Add potatoes and stock. Reduce heat to lownd simmer, uncovered, about 20 minutes or until potatoes are tender.

Transfer mixture in batches to a blend or food processor and process until

mooth. Return to pan over medium heat. Add remaining ingredients andimmer 5 minutes, stirring, or until heated.

Nutrition Facts



Cholesterol35mg

Sodium680mg


Protein12g

More Information

Vitamins Minerals


23/86

Thiamin B1 0.089 mg

Vitamin K 39 mcg

Vitamin A 1400 IU

Vitamin E 0.57 mg


Vitamin B6 0.16 mg


Choline 16 mg

Vitamin D 3 IU

Vitamin B12 1.1 mcg

Vitamin C 17 mg

Niacin B3 1.5 mg

Sodium 520 mg

Zinc 1.9 mg

Copper 0.18 mg

Calcium 330 mg

Iron 1.2 mg

Manganese 0.26 mg

Magnesium 35 mg

Phosphorus 250 mg

Fluoride 6.4 mcg

Potassium 440 mg

Selenium 9 mcg

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Fresh Tomato PizzaPreparation time:10 min Servings:4Cooking time:10 min

ngredients:/4 tsp pepper, to taste oz canned mushrooms, drained/4 cup fresh basil, chopped/4 cup grated Parmesan cheese baked cheese pizza crust, about 16 oz each oz mozzarella cheese, shredded/4 cup purchased pizza sauce cups plum tomatoes, or other tomatoes, sliced/2 cup scallions, chopped

Cooking Directions:Preheat oven to 500F. Place crust on large baking sheet. Spread pizza sauce

ver crust. Sprinkle evenly with mozzarella. Arrange tomatoes, mushroomsnd scallions over top. Season with pepper to taste. Bake10 minutes or untilrust is golden brown and topping is bubbly. Sprinkle with Parmesan and basilnd serve.

Nutrition Facts



Cholesterol41mg

Sodium520mg


Protein14g

More Information

Vitamins Minerals

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Garden Salad PizzaPreparation time:15 min Servings:8
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Thiamin B1 0.18 mg

Vitamin A 910 IUVitamin K 43 mcg

Vitamin E 0.66 mg


Vitamin B6 0.11 mg

Choline 23 mg


Vitamin D 0 IU

Vitamin C 16 mg


Niacin B3 1.5 mg

Sodium 400 mg


Iron 1.8 mg

Calcium 56 mg

Manganese 0.24 mg

Magnesium 21 mg

Potassium 250 mg

Fluoride 1.5 mcg

Phosphorus 77 mg

Selenium 8.8 mcg

Cooking time:10 min

ngredients: cucumber, thinly sliced/2 lb cream cheese with chives, room temperature Texas white rolls, thawed until warm and bubbly/4 cup parsley, chopped cups cherry tomatoes, halved green bell pepper, seeded and thinly sliced/4 cup black olives, sliced onion, thinly sliced tsp basil

Cooking Directions:Preheat oven to 350F. Knead rolls into a ball. Roll dough into a 13 in. circlend place in a 12 in. pizza pan, pressing dough to edges of pan. Bake10-12

minutes or until lightly browned. Keep bubbles from forming in the middle ofizza by pressing down 5 minutes into the baking cycle. Remove from ovennd cool. Spread crust with cream cheese. Arrange the vegetables inecorative patterns and top with onion rings. Sprinkle with chopped parsley,asil, and salt and pepper to taste. This can be made ahead and refrigerated.

Nutrition Facts


Total Fat10g


Cholesterol39mg

Sodium400mg


Protein5.4g

More Information

Vitamins Minerals

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Garlic Bean SoupPreparation time:10 min Servings:6Cooking time:20 min

ngredients: cups onions, chopped/4 tsp chives or parsley, optional tbsp olive oil lb canned Great Northern beans, or garbanzo beans, rinsed, drained-1/2 cups fat-free low sodium chicken broth, or vegetable broth/2 cup celery, sliced2 cloves garlic, peeled, crushed cup sliced carrots

Cooking Directions:Saut onion, carrot, celery, and garlic in oil in large saucepan 3-4 minutes.

Add chicken broth and beans; heat to boiling reduce heat and simmer untilegetables are tender, 5-8 minutes. Process soup in food processor or blender

Nutrition Facts


Total Fat5.1gSaturated Fats 0.8gMono-unsaturated Fats 3.3g


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Thiamin B1 0.096 mg

Vitamin A 3700 IUVitamin K 13 mcg

Vitamin E 1.2 mg


Vitamin B6 0.27 mg

Choline 47 mg


Vitamin D 0 IU


Vitamin C 20 mg

Niacin B3 2 mg

Sodium 350 mg


Iron 3 mg

Calcium 84 mg

Manganese 1.3 mg

Magnesium 60 mg

Potassium 710 mg

Fluoride 1.6 mcg

Phosphorus 160 mg

Selenium 2.7 mcg

Thiamin B1 0.78 mg

Vitamin A 140 IU

Sodium 1300 mg

Zinc 2.3 mg

ntil smooth. Serve in bowls; sprinkle with chives or parsley. Note: you canubstitute frozen onion and prepared chopped garlic; to save preparation time,hopped baby carrots may be used. You can make soup 1-2 days in advance;efrigerate covered. Courtesy American Dry Bean Board.



Cholesterol0mg

Sodium350mg


Protein8.9g

More Information

Vitamins Minerals

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Ham and Apple SandwichPreparation time:10 min Servings:1Cooking time:15 min

ngredients:/2 apple, peeled, sliced tbsp mayonnaise lettuce leaves/2 cup ham, sliced, cooked egg, beaten Texas wheat rolls, thawed but still cold

Cooking Directions:To make an apple shaped roll, combine rolls and flatten into a square withounded corners. Top of square should be slightly wider than bottom. With anife, cut one triangle out of the top of the rounded square. Cut two smaller

riangles out of the bottom of the square. Place square on cookie sheet coatedwith nonstick cooking spray. Cut a small piece off from the larger triangle for atem. Combine and shape all remaining pieces into a leaf. Cut a slit in theenter to resemble a vein. Place stem and leaf in top triangle of roundedquare. Brush apple with beaten egg and let rise1-1/2 hours, or until nearlyoubled in size. Preheat oven to 350F. Bake15-20 minutes, or until brown.

Allow to cool on rack. Slice bread and fill with ham, sliced apples, lettuce andmayonnaise.

Nutrition Facts



Cholesterol45mg

Sodium1300mg


Protein21g

More Information

Vitamins Minerals
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Vitamin K 12 mcg

Vitamin E 0.79 mg


Vitamin B6 0.3 mg

Choline 78 mg


Vitamin D 0 IU


Vitamin C 3.7 mg

Niacin B3 6.7 mg

Copper 0.22 mg

Iron 3.1 mg

Calcium 110 mg

Manganese 0.67 mg

Magnesium 40 mg

Potassium 450 mg

Fluoride 0 mcg

Phosphorus 270 mg

Selenium 33 mcg

Thiamin B1 0.13 mg

Vitamin K 110 mcg

Vitamin A 5500 IU

Vitamin E 1.1 mg


Vitamin B6 0.19 mg

Choline 17 mg


Vitamin D 0 IU


Sodium 550 mg

Zinc 0.68 mg

Copper 0.19 mg

Calcium 50 mg

Iron 1.5 mg

Manganese 0.36 mg

Magnesium 31 mg

Potassium 420 mg

Fluoride 0.0076 mcg

Phosphorus 95 mg

Back to Top

talian Avocado and Walnut Salad

Preparation time:10 min Servings:4Cooking time:0 min

ngredients: tbsp chopped walnuts/2 lb packaged salad/4 lb red leaf lettuce, shredded avocado, pitted, peeled and diced/2 cup fat-free Italian dressing/2 cup seasoned croutons tsp lemon juice/4 tsp salt (optional)

Cooking Directions:Combine avocado and lemon juice in a salad bowl. Add lettuce and walnutsnd toss. Combine remaining ingredients, except croutons, in a jar with a tight-

tting lid. Add pepper to taste. Shake vigorously. Pour dressing over salad andoss. Serve with croutons.


Nutrition Facts


Total Fat9gSaturated Fats 1.3g

Mono-unsaturated Fats 4.2gPoly-unsaturated Fats 2.6g

Cholesterol0.9mg

Sodium550mg


Protein3.1g

More Information

Vitamins Minerals


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Niacin B3 1.2 mgVitamin C 19 mg Selenium 3 mcg

Thiamin B1 0.15 mg

Vitamin A 8400 IU

Vitamin K 220 mcg

Vitamin E 1.9 mg


Vitamin B6 0.16 mg

Choline 22 mg


Vitamin D 0 IU

Vitamin C 26 mg


Niacin B3 0.97 mg

Sodium 650 mg

Zinc 0.44 mg

Copper 0.082 mg

Iron 1.6 mg

Calcium 61 mg

Manganese 0.38 mg

Magnesium 26 mg

Potassium 340 mg

Fluoride 1.2 mcg

Phosphorus 60 mg

Selenium 4.4 mcg

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Mixed Salad with JicamaPreparation time:10 min Servings:4Cooking time:0 min

ngredients:/2 peeled cucumber, thinly sliced/2 cup radishes, trimmed and sliced/2 cup light Italian dressing/2 cup jicama, peeled and shredded cup seasoned croutons lb garden salad

Cooking Directions:Combine all ingredients, except croutons, in a bowl. Toss. Season with saltnd pepper to taste. Serve with croutons.





Cholesterol0.7mg

Sodium650mg


Protein3.1g

More Information

Vitamins Minerals
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Thiamin B1 0.2 mg

Vitamin K 450 mcg

Vitamin A 2900 IU

Vitamin E 2.1 mg


Vitamin B6 0.25 mgRiboflavin B2 0.11 mg

Choline 22 mg

Vitamin D 0 IU

Vitamin C 50 mg

Vitamin B12 0 mcg

Niacin B3 2.7 mg

Sodium 140 mg

Zinc 1.3 mg

Copper 0.27 mg

Iron 3.8 mg

Calcium 82 mg

Manganese 1.3 mgMagnesium 83 mg

Potassium 520 mg

Fluoride 58 mcg

Phosphorus 150 mg

Selenium 10 mcg

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Moroccan SaladPreparation time:15 min Servings:6Cooking time:15 min

ngredients: scallions, chopped cup bulgur/4 cup fresh lemon juice cups boiling water/4 cup olive oil tsp cumin seed whole wheat pitas cup cucumber, peeled, seeded, diced

cloves garlic, crushed/2 cup fresh mint, minced-1/2 cups parsley, minced large tomatoes, diced

Cooking Directions:Combine the bulgur wheat with the boiling water in a heat-proof bowl. Lettand1 hour until the wheat has absorbed the water. Combine the remaining

ngredients except the pita bread in a large salad bowl. Cut the pita bread intoriangles. Place the triangles on a cookie sheet and bakeat 350F until crisp,bout 15 minutes. Remove from the oven and add to the salad bowl. Drainny excess water from the wheat. Add to the salad bowl and mix well.

Refrigeratefor 1-2 hours before serving.

Nutritionist Recommended For:

ow Cholesterolow Sodium

Nutrition Facts



Cholesterol0mg

Sodium140mg


Protein6.9g

More Information

Vitamins Minerals

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Pizza Soup with Dried BasilPreparation time:15 min Servings:4Cooking time:10 min

ngredients:

onion, finely chopped cup mozzarella cheese, shredded
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Thiamin B1 0.14 mg


Vitamin E 1.7 mg


Vitamin B6 0.23 mg


Choline 32 mg

Vitamin D 6 IU

Vitamin B12 1 mcg

Vitamin C 14 mg

Niacin B3 2.4 mg

Sodium 540 mg


Calcium 180 mg

Iron 1.6 mg

Manganese 0.26 mg

Magnesium 24 mg

Phosphorus 180 mg

Fluoride 45 mcg

Potassium 320 mg

Selenium 15 mcg

oz pepperoni, thinly sliced tsp beef bouillon cup canned tomatoes, undrained/2 cup mushrooms, sliced/2 tsp dried basil cup water/4 cup green bell pepper, thinly sliced tbsp vegetable oil

Cooking Directions:Turn on broiler. Heat oil in a heavy nonstick skillet over medium high heat.Saut next 3 ingredients 3-4 minutes until softened. Add next 5 ingredientsnd cook just until heated through. Ladle soup into ovenproof bowls andprinkle with cheese. Broil 1-2 minutes until cheese is bubbly.

Nutrition Facts


Total Fat19g


Cholesterol45mg

Sodium540mg


Protein12g

More Information

Vitamins Minerals

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Pomegranate and Papaya Salad with GingerDressingPreparation time:10 min Servings:6Cooking time:0 min

ngredients: medium papaya, peeled, seeded and cut into .5 in. cubes tsp sugar/8 tsp black pepper, ground/4 cup olive oil tbsp green onions, thinly sliced-1/2 tsp white wine vinegar tbsp lemon juice clove garlic, chopped finely-3/4 cups baby greens, or other torn lettuce leaves heads curly endive, separated into leaves tsp ginger, grated, or 1/4 tsp dry ginger


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Thiamin B1 0.17 mg

Vitamin A 5600 IU

Vitamin K 440 mcg

Vitamin E 2.6 mg


Vitamin B6 0.097 mg

Choline 37 mg


Vitamin D 0 IU

Vitamin C 50 mg

Vitamin B12 0 mcg

Niacin B3 1 mg

Sodium 140 mg

Zinc 1.5 mg

Copper 0.21 mg

Iron 1.8 mg

Calcium 110 mg

Manganese 0.78 mg

Magnesium 35 mg

Potassium 780 mg

Phosphorus 60 mg

Fluoride 0.027 mcg

Selenium 1 mcg

/4 tsp salt large pomegranate

Cooking Directions:Separate seeds from skin and pulp of pomegranate (you should have about/4 cup seeds); reserve. To make dressing, mix lemon juice and next 6

ngredients; whisk in oil. Reserve. On a large serving platter, arrange endiveeaves like spokes with tips pointing out. Toss papaya with 1 Tbsp dressing;eserve. Toss lettuce with remaining dressing; mound over endive leaves. Top

with reserved papaya; sprinkle with pomegranate seeds, then with greennion. Courtesy: Pomegranate Council


Nutrition Facts



Cholesterol0mg

Sodium140mg


Protein3g

More Information

Vitamins Minerals

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Raspberry Shrimp Salad in Avocado HalvesPreparation time:15 min Servings:4Cooking time:0 min

ngredients:

alt and freshly ground black pepper, to taste-3/4 tbsp celery, finely chopped-1/2 tsp honey-1/4 tbsp red onions, minced cup diced, cleaned, tiny cooked shrimp
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Thiamin B1 0.071 mg

Vitamin A 200 IU

Vitamin K 27 mcg

Vitamin E 3.7 mg


Vitamin B6 0.24 mg


Choline 16 mg

Vitamin D 0 IU

Vitamin C 19 mg

Vitamin B12 0 mcg

Niacin B3 1.6 mg

Sodium 9.7 mg

Zinc 0.65 mg

Copper 0.17 mg

Calcium 23 mg

Iron 0.82 mg

Manganese 0.38 mg

Magnesium 30 mg

Phosphorus 51 mg

Potassium 440 mg

Fluoride 0.33 mcg

Selenium 0.46 mcg

/4 cup mango, finely chopped/4 cup regular olive oil, not extra virgin/4 lb Driscoll's raspberries/3 cup Driscoll's raspberriesalt and freshly ground black pepper-1/4 tsp Dijon mustard tbsp balsamic vinegar ripe avocados, halved, seed removed

Cooking Directions:To prepare the Raspberry Dressing: In blender or food processor combineaspberries, vinegar, honey and mustard and blend until smooth. Graduallylend in oil until smooth. Season to taste. Refrigerate any remaining dressing.

To prepare the Raspberry Shrimp Salad: In medium mixing bowl combinehrimp, mango, celery and onion. Season to taste with salt and pepper. Toss

with one tablespoon Raspberry Dressing. Gently fold in the raspberries.Center each avocado half on a chilled salad plate. Divide raspberry shrimp

mixture among avocado halves, filling to overflowing. Serve extra dressing onhe side.


Nutrition Facts

Calories270

% Calories From Fat 80%Total Fat24g


Cholesterol0mg

Sodium9.7mg


Protein1.9g

More Information

Vitamins Minerals

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Sicilian-Style Focaccia PizzaPreparation time:10 min Servings:8Cooking time:10 min

ngredients: oz mozzarella cheese, shredded oz Provolone cheese, shredded 10 inch focaccia bread/4 lb canned artichoke hearts, rinsed, drained, and chopped tbsp dried basil or oregano/3 cup tomato pizza sauce tbsp garlic flavored olive oil

Cooking Directions:

Preheat oven to 400F. Brush focaccia with olive oil. Mix pizza sauce andregano. Spead over focaccia. Add remaining ingredients. Bakefor about 10

Nutrition Facts

Calories110

% Calories From Fat 72%
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Thiamin B1 0.019 mgVitamin A 260 IU

Vitamin K 9.1 mcg

Vitamin E 0.58 mg


Vitamin B6 0.044 mg

Choline 8.3 mg


Vitamin D 0 IU

Vitamin C 2.4 mg

Vitamin B12 0.4 mcg

Niacin B3 0.35 mg

Sodium 190 mgZinc 0.75 mg

Copper 0.04 mg

Iron 0.41 mg

Calcium 150 mg

Manganese 0.068 mg

Magnesium 14 mg

Potassium 110 mg

Fluoride 1 mcg

Phosphorus 110 mg

Selenium 3.4 mcg

minutes.

Nutritionist Recommended For:ow Caloriesow Cholesterol

Total Fat8.8gSaturated Fats 3.7gMono-unsaturated Fats 4gPoly-unsaturated Fats 0.6g

Cholesterol16mg

Sodium190mg


Protein5.8g

More Information

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Spicy Red Beans and Rice SaladPreparation time:15 min Servings:8Cooking time:0 min

ngredients:/4 tsp dried thyme/4 tsp black pepper/2 tsp cayenne/4 tsp black pepper, finely ground/4 tsp garlic powder cup fresh tomatoes, diced/2 tsp dried basil/4 tsp cayenne/4 tsp dried basil cans (15 oz) red beans, or light red kidney beans

-1/2 cups cooked long-grain rice/4 tsp dried oregano/2 cup green onions, sliced tbsp red wine vinegar tbsp extra virgin olive oil/2 tsp dried oregano/4 tsp salt/4 tsp salt

Cooking Directions:Using a strainer, drain beans and rinse very well, being careful to not break theeans. Transfer to flat serving dish and toss gently with rice, onions, andomato. Set aside. Make a creole spice mix in

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