Press Releases 2009

Pecan Rice Stuffing

1 cup chopped onion
1 cup sliced mushrooms
1 cup brown rice, uncooked
1 tsp vegetable oil
2 cups chicken broth
1 small tart red apple, cored & chopped
3 Tbsp chopped pecans
1 tsp poultry seasoning

Preheat oven to 350 degrees. Meanwhile, heat a large Dutch oven or ovenproof pan over medium high heat. Add the oil and saute the onions and mushrooms until they are golden, about 3 minutes. Add the remainder of the ingredients, bring to a boil, cover and bake in the oven until the rice has absorbed the liquid, about 30 minutes. Remove from oven, allow to stand for about 5 minutes and then fluff with a fork. Serve hot.

Servings:
Serves 6. 3/4 cup per serving.

Diabetic Exchanges:
Bread & Starch: 2.0

Total Preparation & Cooking Time:
40 min. (5 Prep, 35 Cook)

Better Stuffing

For 4 cups of prepared stuffing (or 1 box of prepared Stove Top stuffing mix), you will need the following ingredients:

1 cup each: diced apples, onions and celery
1 Tbsp margarine
3 cups cooked brown rice
1 cup low-sodium broth

Directions:
Sautee the apples, onions and celery in the margarine. When they are soft (about 3-5 minutes), add the prepared stuffing, cooked rice and broth. Combine well and place in covered casserole or baking dish. Bake for 45 minutes at 350 ºF.

Servings:
Serves 16. Each serving: 1/2 cup.

Diabetic Exchanges:
Bread & Starch: 1.0
Fruit: 1.0

Total Preparation & Cooking Time:
55 min. (5 Prep, 50 Cook)

Mashed Potatoes

2 lb baking potatoes, peeled
1/4 to 3/4 cup skim milk
1 Tbsp soft light margarine
1/2 tsp garlic powder
black pepper to taste

Directions:
Cut potatoes into chunks and place in a large pot. Cover them with water, bring to a boil and cook until soft, about 20 minutes. Drain water and place pot back on the stove. Mash potatoes then add the rest of the ingredients. Reheat potatoes; serve hot.

Servings:
Serves 6. Each serving: 1/2 cup.

Diabetic Exchanges:
Bread & Starch: 1.5
Milk: 0.5

Total Preparation & Cooking Time:
35 min. (5 Prep, 30 Cook)

Scalloped Parmesan Potatoes

6 medium potatoes (2-1/4 pounds)
1-1/2 cups skim milk
2 Tbsp dried minced onion
6 Tbsp parmesan cheese
1 Tbsp corn starch
1 tsp garlic powder
pinch nutmeg
Black pepper to taste

Directions:
Preheat oven to 350 degrees. Rinse the potatoes under cool running water to remove dirt. Peel 1/2 of the potatoes then slice all very thin. Arrange potatoes in a large bake-proof casserole dish. Mix the remainder of the ingredients in a medium-sized mixing bowl then pour over the potatoes. Bake uncovered until potatoes are tender, about 1 hour. Serve hot.

Servings:
Serves 6. 1 cup per serving.

Diabetic Exchanges:
Bread & Starch: 2.0

Total Preparation & Cooking Time:
75 min. (15 Prep, 60 Cook)

Cranberry Sauce with Splenda

1 12-oz bag cranberries
1 cup apple juice
3/4 cup Splenda brand sweetener

Directions:
Mix all ingredients in 2-qt sauce pan and bring to a boil over high heat. Lower heat to medium and simmer until berries are tender, about 10 minutes. Serve warm or chill for later use.

Servings:
Serves 12. Each serving: 1/3 cup.

Diabetic Exchanges:
Bread & Starch: 1.0
Fruit: 1.0

Total Preparation & Cooking Time:
25 min. (5 Prep, 20 Cook)

Sweet Potatoes with Raisin Sauce

1 pound orange-fleshed sweet potatoes/yams (about 3)
1/2 cup apple juice
1/4 cup raisins
2 teaspoons apple cider vinegar
pinch cinnamon
pinch ginger

Directions:
Preheat the oven to 350 degrees. Peel and cube the sweet potatoes. Place all ingredients together in a large covered casserole dish and mix well. Cover and bake until tender, about 45 -60 minutes. Serve hot.

Servings:
Serves 4. 1/2 cup per serving.

Diabetic Exchanges:
Bread & Starch: 2.0

Total Preparation & Cooking Time:
50 min. (5 Prep, 45 Cook)

Green Beans with Cranberries and Walnuts

16 ounces frozen green beans
1/2 tsp vegetable oil
1/4 cup chopped fresh cranberries
2 tablespoons chopped walnuts
1 Tbsp honey

Directions:
Place green beans in medium-sized casserole dish and microwave on high until heated and tender, about 6 minutes. Meanwhile, heat a small nonstick skillet over medium high heat and add the oil. Cook the cranberries and walnuts briefly until the cranberries are tender. Toss in the green beans and honey. Serve hot.

Servings:
Serves 4. 1/2 cup per serving

Diabetic Exchanges:
Vegetable: 2.0

Total Preparation & Cooking Time:
20 min. (10 Prep, 10 Cook)

Almond-Green Bean Salad

This delicious and crisp salad recipe is adapted from one by the Almond Board at www.almondsarein.com.

4 cups Butter lettuce, chopped
3 cups frozen green beans, defrosted (about 1 pound)
1 cup cherry tomatoes, halved
1/3 cup sliced red onion
2 Tbsp balsamic vinegar
1 Tbsp olive oil
black pepper to taste
2 Tbsp slivered almonds, toasted

Directions:
Rinse butter lettuce with cold running water, drain in colander and blot dry with paper towel. Mix all ingredients together in a large mixing bowl. Serve immediately or chill briefly before serving, up to 1 hour.

Servings:
Serves 4. 1-1/2 cups per serving.

Diabetic Exchanges:
Vegetable: 3.0

Total Preparation & Cooking Time:
10 min. (10 Prep, 0 Cook)

Savory Roast Turkey Breast

1 turkey breast (5 to 5-1/2 lb)
1 medium white onion
2 stalks celery, cut in half
vegetable cooking spray
1-1/2 Tbsp lemon-pepper seasoning
1-1/2 tsp onion powder
1-1/2 tsp garlic powder
1-1/2 tsp poultry seasoning
1/2 tsp paprika
1 browning bag

Directions:
Remove and discard the skin from the turkey breast. Rinse the breast and pat it dry. Place the onion and celery into the breast cavity. Spray it all over with cooking spray. Combine the lemon-pepper seasoning, onion powder, garlic powder, poultry seasoning and paprika. Sprinkle this mixture over the breast. Place it in a browning bag that has been prepared according to the package directions. Place the bag in a shallow baking pan and bake at 325 ºF for 1 hour.

Cut a slit in the top of the bag and bake until a meat thermometer registers 170 ºF, about 1 hour. Transfer the breast to a serving platter and let it stand for 15 minutes before carving it into thin slices. Use the pan drippings to make a lowfat gravy.

Servings:
Serves 14. Each serving: 3 oz.

Total Preparation & Cooking Time:
70 min. (10 Prep, 60 Cook)

Pumpkin Pie Best Light

16 pieces of ginger snap cookies
16 ounce can pumpkin
1/2 cup egg whites
1/3 cup sugar
1 1/2 cup evaporated skim milk
2 teaspoons pumpkin pie spice
1/3 cup Splenda


Directions:
Preheat oven to 350 degrees. Grind ginger snaps in food processor. Lightly spray a glass pie pan with cooking spray. Pat cookie crumbs into the bottom of the pan evenly.

Mix the rest of the ingredients in a medium sized bowl and pour into the crust. Bake until knife comes out clean from center, about 45 minutes. Refrigerate and slice in 8 wedges.
Optional: serve each wedge with fat free whipped cream.

Servings:
8 (1.00 serving)

Total Preparation & Cooking Time:
60 min. (15 Prep, 45 Cook)

Banana Nog

Banana gives a rich texture to this no-fat alternative to traditional egg nog.

4 bananas, peeled
1-1/2 cups skim milk
1-1/2 cups plain nonfat yogurt
1/4 teaspoon rum extract
pinch ground nutmeg

Directions:
Add all ingredients except nutmeg to blender or food processor. Puree til smooth. Pour into 4 fancy serving glasses and top each with a pinch nutmeg.

Servings:
Serves 4 - 1 cup per serving.

Diabetic Exchanges:
Bread & Starch: 1.0
Fruit: 2.0
Milk: 1.0

Total Preparation & Cooking Time:
5 min. (5 Prep, 0 Cook)