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What's for Dinner? Nutrition Month recipes are diabetic-friendly

By Beverly Glaze

CHARLESTON, W.Va. -- National Nutrition Month is a nutrition education campaign sponsored by the Academy of Nutrition and Dietetics and its foundation. The campaign focuses attention on the importance of making informed food choices and developing healthy eating and physical activity habits.

Each year there is a new theme for the month, and this year's couldn't be more appropriate for people with diabetes, "Eat Right, Your Way, Every Day." Encouraging personalized healthy eating styles, this year's National Nutrition Month recognizes that food preferences, lifestyle, cultural and ethnic traditions, as well as health concerns, can all impact individual food choices.

This week's recipes are appropriate for people with diabetes and fit the "Eat Right, Your Way, Every Day" National Nutrition Month theme.

Spaghetti Pie

Makes 6 servings. Source: Better Homes and Gardens.

     Nonstick cooking spray

     4     ounces dried spaghetti

     2    egg whites, lightly beaten

     1/3  cup grated Parmesan cheese

     1     tablespoon olive oil

     2    egg whites, lightly beaten

     1    12-ounce container low-fat cottage cheese, drained

     8     ounces uncooked turkey breast

     1    cup sliced fresh mushrooms

     1/2  cup chopped onion

     1/2  cup green and/or red pepper, chopped

     2     cloves garlic, minced

     1    8-ounce can no-salt-added tomato sauce

     1 1/2     teaspoon Italian seasoning

     1/8     teaspoon salt

     1/2  cup shredded part-skim mozzarella cheese

HEAT oven to 350°. Coat a 9-inch pie plate with nonstick cooking spray; set aside.

For crust:

COOK spaghetti according to package directions, except omit cooking oil and salt. Meanwhile, in a medium bowl, stir together 2 egg whites, the Parmesan cheese and olive oil. Drain spaghetti well; add to egg white mixture and toss to coat. Press spaghetti mixture evenly into the bottom and up the side of the prepared pie plate; set aside.

STIR together 2 egg whites and drained cottage cheese in a small bowl. Spread cottage cheese mixture over the crust in pie plate; set aside.

COOK turkey, mushrooms, onion, sweet pepper and garlic in a large skillet until meat is browned. Drain off fat. Stir tomato sauce, Italian seasoning and salt into the meat mixture in skillet. Spoon over cottage cheese mixture in crust.

BAKE for 20 minutes or until heated through. Sprinkle with mozzarella cheese. Bake 5 minutes more or until cheese is melted. Let stand for 15 minutes before serving. Cut into wedges to serve.

Nutrition information: 256 calories, 7 grams total fat, 3 grams saturated fat, 27 milligrams cholesterol, 23 grams carbohydrates, 2 grams dietary fiber, 26 grams protein, 479 milligrams sodium. Exchanges: vegetable 1, starch 2, very lean meat 3, fat 1.

Turkey-Vegetable Bake

Makes 6 servings. Source: Better Homes and Gardens.

     2    cups sliced mushrooms

     3/4  cup chopped red or yellow pepper

     1/2  cup chopped onion

     2     cloves garlic, chopped

     2     tablespoons butter or margarine

     1/4  cup all-purpose flour

     3/4     teaspoons salt

     1/2     teaspoon thyme

     1/2     teaspoon ground black pepper

     2    cups fat-free milk

     1    10-ounce package frozen chopped spinach, thawed and well drained

     2    cups cooked brown rice

     2    cups cooked turkey or chicken

     1/2  cup finely shredded Parmesan cheese

COOK and stir mushrooms, sweet pepper, onion and garlic in a 12-inch skillet in hot butter over medium heat until tender. Stir in flour, salt, thyme and black pepper. Slowly stir in milk; cook and stir until thickened and bubbly. Stir in rice, spinach, turkey and 1/4 cup Parmesan cheese.

SPOON mixture into a 2-quart rectangular baking dish. Sprinkle with remaining Parmesan cheese. Bake, covered, in 350° oven for 20 minutes. Uncover and bake about 10 minutes more or until heated through. Let stand 15 minutes before serving.

Nutrition Information: 297 calories, 10 grams total fat, 5 grams saturated fat, 53 milligrams cholesterol, 28 grams carbohydrate, 3 grams dietary fiber, 24 grams protein, 602 milligrams sodium. Exchanges: milk 1, vegetable 1, starch 1, lean meat 2, fat 1.

Chicken and Wild Rice Casserole

Makes 6 servings. Source: Better Homes and Gardens.

     1    10 3/4-ounce can reduced-fat, reduced-sodium condensed cream of mushroom soup

     1     16.5-ounce container light semi-soft cheese with garlic and herbs, softened

     1/2  cup evaporated skim milk

     1    14-ounce can bean sprouts, rinsed and drained

     12     ounces cooked chicken breast

     1    cup cooked wild rice

     2/3  cup thinly sliced celery

     1/2  cup coarsely shredded carrot

     1    4-ounce can sliced mushrooms, drained

     1     tablespoon green onion

     1/2  cup soft whole-wheat bread crumbs

     2     teaspoons dried parsley flakes

     Butter-flavor nonstick cooking spray

HEAT oven to 350°. In a large bowl, whisk together cream of mushroom soup, cheese and evaporated milk until smooth. Stir in bean sprouts, chicken, wild rice, celery, carrot, mushrooms and green onion. Spoon into a 2-quart casserole.

COVER and bake for 30 minutes. Meanwhile, in a medium bowl, combine bread crumbs and dried parsley flakes; coat lightly with nonstick cooking spray. Toss gently; coat again with nonstick cooking spray. Sprinkle over the casserole. Bake uncovered for 20 to 25 minutes more or until filling is bubbly and topping is golden brown.

Nutrition information: 258 calories, 8 grams total fat, 4 grams saturated fat, 71 milligrams cholesterol, 20 grams carbohydrates, 2 grams dietary fiber, 26 grams protein, 576 milligrams sodium. Exchanges: vegetable 1, starch 1. very lean meat 3, fat 1.

Marinated Chicken Breasts

Makes 6 servings. Source: Food Network.

     1    to 2 tablespoons vinegar, cider, balsamic or red wine

     2    to 3 teaspoons dried herbs, like thyme, oregano, rosemary or crumbled bay leaf

     1    to 2 tablespoons mustard

     1    to 2 teaspoons garlic or onion powder (optional)

     1/4  cup extra-virgin olive oil

     Kosher salt and freshly ground pepper

     4     boneless, skinless chicken breast, about 6 ounces each

PUT the vinegar, herbs, mustard, powders if using and oil in a large, resealable plastic bag. Close the bag and shake to combine all ingredients. Open the bag, drop in the chicken breasts. Close and shake the bag to coat evenly. Freeze for up to two weeks, or refrigerate 8 hours.

HEAT a grill or grill pan. When the grill is hot, place the chicken on the grill and cook for about 4 minutes per side, or until cooked through. You can also bake the thawed chicken in a 375° oven for 20 minutes or until cooked through.

Nutrition information:: 327 calories, 16 grams total fat, 2.5 grams saturated fat, 99 milligrams cholesterol, 3 grams carbohydrates, 40 grams protein, 291 milligrams sodium.

Mexican Tacos Carnitas

Makes 6 servings. Source: Better Homes and Gardens.

     1     tablespoon ground chili pepper (chili powder)

     1     teaspoon ground coriander

     2     cloves garlic, minced

     1     teaspoon oregano

     1     teaspoon finely shredded orange peel (optional)

     1/2     teaspoon black pepper

     1/2     teaspoon salt

     1     pound boneless pork shoulder roast, cut into 2-inch pieces

     2     large onions, cut into wedges

     1    14-ounce can chicken broth

     1/2  cup orange juice

     1     tablespoon honey

     12   6-inch corn tortillas

     Finely chopped green onion

     Bottled salsa

STIR together the ground pepper, coriander, garlic, oregano, orange peel, black pepper and salt in a large bowl. Add pork to bowl; toss to coat with the spices.

PLACE pork mixture in a 4-quart slow cooker. Top with onion wedges. In a medium bowl, whisk together chicken broth, orange juice, and honey until honey dissolves. Pour liquid over all.

COVER. Cook on low heat setting for 10 to 12 hours or on high heat setting for 4 1/2 to 5 hours. Use a slotted spoon to remove meat from slow cooker. Using two forks, coarsely shred meat; discard any fat. Drizzle meat with some of the cooking liquid.

WRAP tortillas in foil. Heat in a 350° oven for 10 minutes or until warm. To serve, top each tortilla with 1/4 cup meat, and finely chopped green onion. Serve with salsa.

Nutrition information: 423 calories, 22 grams total fat, 3 grams saturated fat, 91 milligrams cholesterol, 46 grams carbohydrate, 2 grams dietary fiber, 34 grams protein, 658 milligrams sodium.

Shopping list

Mushrooms

Onion

Green and/or red peppers

Garlic

Celery

Carrot

Green onion

Orange peel

Bean sprouts

Chicken broth

Tomato sauce

Dry spaghetti

Breadcrumbs

Honey

Brown rice

Wild rice

Corn tortillas

Salsa

Evaporated skim milk

Canned mushrooms

Turkey breast

Pork shoulder roast

Cooked turkey or chicken

Chicken breast

Frozen spinach

Low-fat cottage cheese

Shredded mozzarella cheese

Butter

Milk

Orange juice

Pantry staples: eggs, Parmesan cheese, olive oil, Italian seasoning, flour, salt, thyme, black pepper, parsley flakes, cooking spray, vinegar, oregano, rosemary, bay leaf, mustard, onion or garlic powder, coriander

Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Glaze@mail.wvu.edu or 304-634-8449.


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