Nutrition

Recipes

In this section, we'll include a selection of healthy recipes. Be sure to check back frequently, as we'll change them regularly. You might want to print this page if you spot recipes you like.

Tangy Lemon Squares

Ingredients:
3 cups all-purpose flour
2-1/2 teaspoons sugar free sweetener or 8 packets, or 1/3 cup
1/8 teaspoon salt
6 tablespoons stick butter or margarine, cut into pieces
1 teaspoon grated lemon peel
1 teaspoon vanilla
2 eggs
5-1/2 teaspoons sugar free sweetener or 18 packets or 3/4 cup
1/2 cup lemon juice
4 tablespoons stick butter or margarine, melted
1 tablespoon grated lemon peel

Instructions: Combine flour, salt, and 2-1/2 teaspoons sugar free sweetener in medium bowl. Cut in butter with pastry blender until mixture resembles coarse crumbs. Sprinkle with 1 teaspoon lemon peel and vanilla; mix with hands to form dough. Press dough evenly on bottom and 1/4-inch up sides of 8-inch square baking pan. Bake in preheated 350 F oven 8 to 10 minutes. Cool on wire rack. Beat eggs and 5-1/2 teaspoons sugar free sweetener; mix in lemon juice, butter and 1 tablespoon lemon peel. Pour mixture into bake pastry. Bake until lemon filling is set, about 15 minutes. Cool completely on wire rack.

Banana Bread
Source: The Diabetic Newsletter

Ingredients:
2-1/4 cup all-purpose flour
2/3 cup honey-crunch wheat germ
1/4 teaspoon baking Soda
1/2 cup rolled oats, uncooked
1/4 cup sugar free brown sugar, packed
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup egg substitute, thawed
1/3 cup walnuts, chopped
1 teaspoon vanilla extract
1-1/2 sticks margarine
1-1/2 cup mashed bananas
6 ounce can frozen apple juice concentrate, thawed

Instructions: Preheat oven to 350 degrees F. Grease 9"x5" loaf pan. In large bowl, mix first 7 ingredients. With pastry blender, cut in margarine until mixture resembles coarse crumbs. Stir in bananas, undiluted apple-juice concentrate, egg substitute, walnuts, and vanilla just until flour is moistened. Spoon batter into pan. Bake 60 minutes or until toothpick inserted into center of bread comes out clean. Cool bread in pan on wire rack 10 minutes; remove from pan and cool slightly. Serve warm, or cool completely to serve later

Baked Turkey Croquettes

Ingredients:
2 tablespoons butter
3 tablespoons flour
3/4 cup milk
2 cups turkey -- chopped
1 egg yolk -- beaten
1/4 teaspoon salt
1/4 teaspoon celery salt
1 egg
2 teaspoons water
1/2 cup bread crumbs
1/4 teaspoon ground sage
2 tablespoons butter -- melted

Melt 2 tablespoons butter over low heat. Add the flour and stir until well blended. Cook one minute. Slowly add milk and cook, stirring constantly, until boiling.
Let sauce cool; add chopped turkey, egg yolk, salt and celery salt.
Form into twelve small cones. Mix bread crumbs with ground sage. Beat egg in water. Roll cones in crumbs. Dip each cone in egg and roll again in crumbs. Place on greased baking pan and drizzle with melted butter.
Bake at 350 degrees for 40 minutes.

Chicken Breasts with Carrot and Zucchini Stuffing

2 sm. whole chicken breasts
1 c. carrots, shredded (about 2 sm.)
1 c. zucchini, shredded (about 1 med.)
1 tsp. salt
1/4 tsp. poultry seasoning
1 envelope chicken-flavored bouillon
1/4 c. water

With sharp knife, remove skin and excess fat from chicken breasts. Cut each breast in half, along breastbone; remove breastbone. From cut side of each chicken breast half, with tip of sharp knife, cut and scrape meat away from rib cage, gently pulling back meat to form pocket; set aside. In medium bowl, combine carrots, zucchini, salt and poultry seasoning. Spoon about 1/2 cup mixture into each pocket; secure with toothpicks. In 10 inch skillet, place chicken, sprinkle with bouillon. To skillet add water, over medium high heat, heat to boiling. Reduce heat to low; cover and simmer about 40 minutes or until chicken is fork tender. Remove toothpicks. Makes 4 servings, 180 calories per serving.