Table of Contents

Halloween Fall Soups to Warm the Soul Thanksgiving Main Dish Thanksgiving Sides Thanksgiving Desserts Turkey Leftovers Football Season Snacks 1 8 16 25 32 39 46

2011 Alliance Health Networks | www.diabeticconnect.com

Page A

Halloween

Halloween
Easy Caramel Popcorn Spooky Eyeball Tacos Dinner in a Pumpkin Coffin Canaps with Red Pepper, Goat Cheese, and Black-Olive Spread Ghost Kiss Cookies Pumpkin Cracker Snacks Roasted Pumpkin Seeds Spooky Spider Crackers Hot Spiced Witches Brew No-Sugar Sugar Cookies 2 2 3 4 4 5 5 6 6 7

2011 Alliance Health Networks | www.diabeticconnect.com

Page 1

Halloween Easy Caramel Popcorn

Ingredients: 10 cups popped low-fat microwave popcorn 6 caramel candies, cut into small pieces 2 Tbsp dark or light corn syrup 1/2 Tbsp water Directions: 1. Preheat the oven to 350F. Spray a large jelly roll pan or rimmed cookie sheet with nonstick spray coating and set aside. Place the popcorn in a large ceramic or glass bowl; set aside. 2. In a 1-cup measure or similar microwave-safe bowl, combine the caramels, syrup, and water. Cover with wax paper and microwave on high power for 40 seconds. Stir. Microwave for an additional 30 seconds until the caramels are completely melted. 3. Being very careful to keep fingers away from the hot syrup, slowly pour the caramel mixture over the popcorn, stirring with a large wooden spoon to coat evenly. Spread the popcorn evenly on the prepared baking pan. Bake the popcorn for 4 to 6 minutes, until the syrup hardens slightly. 4. Cool before serving, or store tightly covered at room temperature. Leftover popcorn will keep for 4 to 5 days.

Nutrition Facts
Servings Calories Total Fat Carbohydrates Cholesterol Sodium Fiber Protein Sugars 10 53 1g 11 g 1 mg 59 mg 1g 1g 6g

Spooky Eyeball Tacos

Ingredients: 1 lb. ground beef 1 pkg. (1-1/4 oz.) taco seasoning mix 12 taco shells Thick n chunky salsa or taco sauce Sour cream Sliced pitted ripe olives or chopped red or green pepper

Nutrition Facts
Servings 12 Calories 167 Carbohydrates 10g Fat 11g Protein 8g

Directions: 1. Mix ground beef and seasoning mix. Shape into 36 (1-inch) balls; place in 15x10x1-inch baking pan. 2. Bake at 350F for 15 to 20 minutes or until cooked through. Fill each taco shell with 1 meatball, salsa and other desired ingredients. Top with 2 meatballs dipped in sour cream. 3. Garnish with olives or bell peppers to make eyeballs.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 2

Halloween Dinner in a Pumpkin

Ingredients: 1 small to medium pumpkin 1 to 2 tablespoon canola or olive oil 1 medium onion, finely chopped (about 1 cup) 1 cup finely chopped button mushrooms (may include stems) 1 1/2 to 2 pounds lean ground beef Salt Freshly ground black pepper 2 tablespoons low-sodium soy sauce 2 tablespoons light or dark brown sugar 1 10 3/4-ounce can low-fat cream of mushroom soup (may substitute cream of chicken soup) 1 8-ounce can water chestnut slices, drained and diced 1 1/2 cups cooked wild rice Directions: 1. Preheat the oven to 350 degrees. Have ready a sturdy rimmed baking sheet. 2. Cut off the top of the pumpkin, to be used later as a lid, and set aside. Discard the pumpkin pulp and seeds, making a clean, hollow space inside. Place the pumpkin on the baking sheet and bake for 40 minutes. Set aside. 3. Meanwhile, heat the oil in a large skillet over medium heat until the oil shimmers. Add the onion and cook, stirring, for a few minutes, then add the mushrooms and cook for a few minutes. Add the meat and season with salt and pepper to taste. Cook for several minutes, stirring to break up any clumps of beef, until no pink remains. Add the soy sauce, brown sugar and soup, stirring to combine. Cook for about 10 minutes, stirring occasionally, then add the water chestnuts and cooked rice. Transfer the mixture to the pumpkin; cover the top with aluminum foil and bake for about 30 minutes or until the mixture inside has heated through and the pumpkin flesh is tender when pierced with a fork. Transfer to a serving platter; decorate the outside of the pumpkin with a jack-o-lantern face and serve warm.

Nutrition Facts
Servings Calories Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrates Dietary Fiber Sugar Protein 6 451 25g 9g 101mg 710mg 25g 2g n/a 31g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 3

Halloween Coffin Canaps with Red Pepper, Goat Cheese, and Black-Olive Spread
Ingredients: 8 slices of thin-sliced dense German-style rye or pumpernickel bread 3 ounces fresh milk goat cheese 1/4 cup black olive or tapenade spread 1 15-ounce jar roasted red peppers Directions: 1. You will need a coffin cookie cutter. To make shape without cookie cutters, cut sandwich is half crosswise and cut each half into 3 pieces with cut at a slight angle. Cut corners from top of each piece to create a coffin shape. 2. Spread half of bread slices with goat cheese and half with black olive or tapenade spread. 3. Drain roasted red peppers and pat dry. Arrange peppers on top of goat cheese, cutting them to make a uniform layer. Invert bread spread with olive over red peppers to make sandwiches. 4. Cut out 6 coffins from each sandwich with coffin cutter and arrange on a serving tray. Cut out enough thin 2-inch strips and 1.5-inch strips from remaining red peppers to form a cross on each coffin and lay strips on coffins.

Nutrition Facts
Servings Calories Calories from fat Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrates Fiber Protein 1g 24 32 9 1g 0g 2mg 257mg 3g 0g

Ghost Kiss Cookies

Ingredients:
25 (trace saturated fat) 0g 4 mg 3g

2 egg whites 1/2 teaspoon vanilla extract 1/4 teaspoon almond extract 1/8 teaspoon cider vinegar 1/2 cup sugar Orange food coloring, optional 1-1/2 teaspoons miniature semisweet chocolate chips

Nutrition Facts
Servings Trace of fat Cholesterol Sodium Carbohydrate Calories 15

Directions: 1. Put egg whites in a small bowl; let stand at room temperature for 30 minutes. Add extracts and vinegar; beat on medium speed until soft peaks form. Gradually beat in sugar, 1 tablespoon at a time, on high until stiff glossy peaks form and sugar is dissolved, about 6 minutes.

2. Cut a small hole in the corner of a pastry or plastic bag; insert a #10 round pastry tip. Fill bag with egg white mixture. Pipe 1-1/2-in.-diameter ghosts onto parchment paper-lined baking sheets. Add two chips on each for eyes. 3. Bake at 250 for 40-45 minutes or until set and dry. Turn oven off; leave cookies in oven for 1 hour. Carefully remove from parchment paper. Store in an airtight container.
2011 Alliance Health Networks | www.diabeticconnect.com Page 4

Halloween Pumpkin Cracker Snacks

Ingredients: 10 reduced-fat wheat crackers 10 thin slices of reduced-fat cheddar cheese 5 or more slices of light salami or sliced deli turkey 10 slices of black olives (if desired) Directions: 1. Set out 10 wheat crackers on serving plate. 2. Carve out 10 pumpkins from the slices of cheddar cheese using an open 2-inch pumpkin cookie cutter. Set a pumpkin on each cracker. 3. Carve a half slice of salami into two eyes, a nose, and a mouth, and place on the cheese pumpkin. You can use a black olive slice for the mouth if desired.

Nutrition Facts
Servings Calories Protein Carbohydrate Fat Fiber Sodium 5 96 8g 6g 5g 1g 250mg

Roasted Pumpkin Seeds

Ingredients: Pumpkins seeds from 1 or more pumpkins Nonstick cooking spray Optional seasonings: Worcestershire sauce, chili powder, salt or

cinnamon-sugar mixture (1 tsp ground cinnamon and 1 tbsp sugar) Directions:

10 120 1g 0mg 5mg 15g 5g 5g

Nutrition Facts
Servings Calories Saturated fat Cholesterol Sodium Carbohydrate Fiber Protein

1. Preheat oven to 350F. 2. Rinse the pumpkin seeds well, removing any pumpkin rind. 3. Generously coat a large roasting pan or jellyroll pan with nonstick cooking spray. Spread the seeds on the pan in a single layer. Lightly coat the top of the seeds with nonstick cooking spray. 4. Bake for 1 to 1-1/2 hours. If desired, after the seeds have baked 45 minutes, select from chili powder, curry powder, cinnamon and sugar mixture or other seasonings to flavor.

Fat 6g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 5

Halloween Spooky Spider Crackers

Ingredients: Makes 12 spiders 1/2 c low-fat cream cheese, softened 24 round crackers 96 small, thinly cut carrot sticks 48 currants Directions: 1. Spread 1 teaspoon of cream cheese evenly over each of 12 crackers. 2. Place 12 remaining crackers over to form a sandwich. This will be the spiders body. 3. To make spider legs, carefully place 8 carrot sticks into each cracker sandwichfour on each side. 4. Top each cracker sandwich with 1 teaspoon of cream cheese. To make spider eyes, place 4 currants on top of each spider body. Chill until served.

Nutrition Facts
Servings Calories Protein Carbohydrates Fiber Total fat Sodium 12 50 2g 5g 1g 3g (1g sat, 1g mono) 72mg

Hot Spiced Witches Brew

Ingredients:
32 1 cup 19 0g 0g 4g 0g 0g

1 cup (208 g) dried sugar-free orange-flavored breakfast drink mix 1/2 cup (12 g) sugar-free iced tea mix 1/4 cup (52 g) sugar-free lemonade-flavored drink mix 1/2 teaspoon (2.5 ml) ground cinnamon 1 tablespoon (15 ml) whole cloves 1 continuous spiral peel of 1 orange 1 continuous spiral peel of 1 lemon 2 gallons (7.5 l) water 2-inch (5 cm) cinnamon sticks for swizzles

Nutrition Facts
Servings Serving size: Calories Protein Fat Carbohydrate Fiber Cholesterol

Directions: 1. In a large pot, slowly bring all ingredients except cinnamon sticks to a boil. Stir and reduce heat to a low simmer. Serve hot in cups with cinnamon stick swizzles.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 6

Halloween No-Sugar Sugar Cookies

Ingredients: 3/4 cup unsalted butter 1/4 cup light butter 1 cup SPLENDA No Calorie Sweetener, Granulated 1 tablespoon vanilla 1/4 cup egg substitute 1/4 cup water 3/4 teaspoon vinegar (white or cider) 1 1/2 cups all-purpose flour 1 1/2 cups cake flour 1/4 teaspoon salt 1 teaspoon baking powder Directions: 1. Preheat oven to 350 degrees F. Lightly oil a cookie sheet and set aside. 2. Blend together butters, Splenda Granulated Sweetener and vanilla in a medium mixing bowl with an electric mixer, or by hand. Blend until butter is softened. Add egg substitute, water and vinegar. Mix briefly. Add flours, salt and baking powder. Mix on low speed, until dough is formed. Do not over mix. 3. Remove dough from bowl and place on a floured work surface. Divide dough in half. Pat each half into a circle and cover with plastic wrap. Refrigerate approx. 1 hour, allowing dough to chill. 4. Remove dough from refrigerator and roll out on a floured work surface to desired thickness, approx. 1/4 inch. Cut with cookie cutters. Place cookies on prepared sheet. 5. Bake in a preheated 350 degrees F oven 10-12 minutes or until lightly browned on the back. Cool on a wire rack. mixture or other seasonings to flavor.

Nutrition Facts
Serves: Calories Calories from Fat Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrates Dietary Fiber Sugars Protein 48 60 30 3g 2g 10mg 30mg 7g 0g 1g 1g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 7

Soups

Soups
Broccoli Soup Tuscan Spinach, Bean and Sausage Soup Mushroom Soup with Garlic and Leeks Chicken and White Bean Soup Low-Fat Potato Soup Zucchini Soup with Herbed Cream Yucatan Lemon Soup Greek Lemon Rice Soup Pumpkin Soup Broccoli, Cannellini Bean and Cheddar Soup 9 9 10 11 11 12 13 14 14 15

2011 Alliance Health Networks | www.diabeticconnect.com

Page 8

Soups Broccoli Soup

Ingredients: 1 cup of vegetable stock 3 cups chopped broccoli (about 1/2 large bunch) 1 clove of garlic, minced 2 tsp grated ginger root 1 cup soy or skim milk 1 tsp low-sodium soy sauce1/4 cup finely chopped red onion. Directions: 1. In a large saucepan, bring the vegetable broth to boil. 2. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover. Steam for about 5 minutes or until the broccoli is tender. Remove from the heat. 3. After the broccoli has cooled slightly, pure in a food processor or blender. Return it to the saucepan. 4. Add the soy or skim milk and soy sauce. Warm over low heat. 5. Serve sprinkled with chopped red onion.

Nutrition Facts
Servings Calories Total fat Cholesterol Carbohydrates Protein Fiber Sodium 2 99 3g 0mg 13g 9g 6g 150mg

Tuscan Spinach, Bean and Sausage Soup

Ingredients: 1 link hot Italian-style turkey sausage 1 19-ounce can cannellini beans, rinsed 1 14-ounce can reduced-sodium chicken broth

Nutrition Facts
Servings Calories Added Sugars Carbohydrates Cholesterol Dietary Fiber Fat Monounsaturated Fat Potassium Protein Saturated Fat Sodium Exchanges 4 137 0g 19g 15mg 7g 4g 0g 588mg 14g 1g 778mg 1 starch 1 lean meat 1 vegetable

1 clove garlic, minced 8 ounces frozen cut-leaf spinach 1/4 teaspoon dried marjoram Salt & freshly ground pepper, to taste 2 tablespoons freshly grated Parmesan cheese Directions: 1. Bring sausage and 1/4 inch water to a simmer in a small skillet over medium heat. Cook, uncovered, until water evaporates, 5 to 10 minutes. Continue to cook until the sausage is browned on all sides, about 4 minutes more. Transfer to a cutting board; when cool enough to handle, cut into 1/2inch pieces. 2. Combine the sausage, beans, broth, garlic, spinach and marjoram in a medium saucepan. Cover and cook over medium heat for 10 minutes. Season with salt and pepper. Stir in cheese just before serving.
Page 9

2011 Alliance Health Networks | www.diabeticconnect.com

Soups Mushroom Soup with Garlic and Leeks

Ingredients: 1 tbsp olive oil 2 fresh leeks , thinly sliced 3 medium garlic cloves , peeled and minced 3 cup fresh mushroom slices , or 3 (8-ounce) cans with liquid 1/2 oz instant mushroom soup, dry packet (optional) 1/4 tsp black pepper 1 tbsp soy flour 7 cups water 1/4 cup soy milk, mixed with 1/4 cup of water 1 cup cooked barley (optional) Directions: 1. In a medium soup pot, prepare leeks and garlic the enlightened way (see step 4). Add mushrooms, seasoning and liquid. Bring to a boil then simmer on medium heat for 25-30 minutes. 2. Let soup cool. Fish out a few mushrooms for garnish, then sprinkle with soy or regular flour and blend with an immersion blender or process in food processor with knife blade. 3. Boil soup on high heat for 1 minute. Turn off heat and add soy milk (and barley, if desired), then stir. Make sure not to boil after adding the soy milk, so that it does not curdle. Return unblended mushrooms for garnish. 4. To prepare leeks and garlic - Heat 2 tablespoons of oil together with the cooking spray in a large non-stick skillet over medium heat for a few seconds. Add the leeks and onions; stir and lower heat. Cook until the leeks and onions start to brown. Stir occasionally. Add 3 cloves garlic (peeled and minced) and water; the mixture will start to brown. Cook another few minutes, scraping the bottom of the pan so that nothing sticks.

Nutrition Facts
Servings 6 Calories 58.4 Total Carbohydrate Dietary Fiber Total Fat Saturated Fat Unsaturated Fat 6.4g 1.1g 2.9g 0.4g 2.5g

Sugars 1.8g

Potassium 0mg Protein 1.9g Sodium 19.4mg

2011 Alliance Health Networks | www.diabeticconnect.com

Page 10

Soups Chicken and White Bean Soup

Ingredients: 2 teaspoons extra-virgin olive oil 2 leeks, white and light green parts only, cut into 1/4-inch rounds 1 tablespoon chopped fresh sage, or 1/4 teaspoon dried 2 14-ounce cans reduced-sodium chicken broth 2 cups water 1 15-ounce can cannellini beans, rinsed 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups) Directions: 1. Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot. If preparing ahead of time: Cover and refrigerate for up to 2 days.

Nutrition Facts
Calories Added Sugars Carbohydrates Cholesterol Dietary Fiber Fat Monounsaturated Fat Potassium Protein Saturated Fat Sodium Exchanges 172 0g 10g 54mg 3g 4g 2g 389mg 24g 1g 350mg 1 starch 3 lean meat

Low-Fat Potato Soup

Ingredients: 1-3/4 cups diced potatoes 1 medium onion, grated 1/4 cup chopped celery 1 can (14.5 oz)low-sodium chicken broth 1/8 tsp pepper 3 Tbsp cornstarch 1 can (12 oz) evaporated skim-milk, divided 1 cup (4 oz) shredded reduced-fat cheddar cheese

Nutrition Facts
Servings Sodium Cholesterol Carbohydrate 5 274 mg 9 mg 26 g Calories 178

Protein 14g Fat 2g Fiber 2g

Directions: 1. In a large saucepan, combine the potatoes, onion, celery, broth and pepper. Bring to a boil. Reduce heat; cover and simmer for 15-18 minutes or until vegetables are tender. Combine cornstarch and 1/4 cup evaporated milk until smooth. Stir into potato mixture. Add the remaining milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from heat. Stir in cheese until melted

2011 Alliance Health Networks | www.diabeticconnect.com

Page 11

Soups Zucchini Soup with Herbed Cream

Ingredients: 1/2 cup sour cream 4 teaspoons chopped fresh basil leaves 4 teaspoons chopped fresh oregano leaves 2 tablespoons olive oil 1 large onion, finely chopped (about 1 cup) 1 clove garlic, minced 4 medium zucchini, thinly sliced (about 10 cups) 1/4 teaspoon ground black pepper 3 cups vegetable broth Directions: 1. Stir the sour cream, 1 teaspoon of the basil and 1 teaspoon of the oregano in a small bowl. Cover and refrigerate. 2. Heat oil in a 4-quart saucepan over medium heat. Add the onion and garlic and cook until tender. Add the zucchini and black pepper. Cook for about 5 minutes or until the zucchini is tender. 3. Add the broth, remaining basil and oregano. Heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes. 4. Place 1/3 of the zucchini mixture into an electric blender or food processor container. Cover and blend until smooth. Pour the mixture into a large bowl. Repeat the blending process twice more with the remaining zucchini mixture. Return all of the pureed mixture to the saucepan. Cook over medium heat for 5 minutes or until hot. 5. Divide the soup among 6 serving bowls. Add about 1 tablespoon of the sour cream mixture into each, using a spoon to swirl the cream in a decorative pattern on the soup surface.

Nutrition Facts
Servings Calories Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Protein Vitamin A Vitamin C Calcium Iron 6 124 9g 3g 8mg 495mg 10g 2g 3g 15%DV 21%DV 7%DV 6%DV

2011 Alliance Health Networks | www.diabeticconnect.com

Page 12

Soups Yucatan Lemon Soup

Ingredients: 4 cups reduced-sodium chicken broth 1 medium onion, cut into quarters 2 jalapeo peppers, seeded and quartered 8 cloves garlic, crushed and peeled 3 tablespoons finely grated Meyer lemon zest, (see tip) 1/2 teaspoon cumin seeds 1 4-inch cinnamon stick 4 whole cloves 1 pound raw shrimp, (26-30 per pound), peeled and deveined 3 tablespoons Meyer lemon juice, (see tip) 1/2 teaspoon salt 1/4 teaspoon hot sauce, or to taste (optional) 1/2 cup chopped fresh cilantro Directions: 1. Bring broth, onion, jalapeos, garlic, zest, cumin seeds, cinnamon stick and cloves to a simmer in a large saucepan or Dutch oven. Cover, reduce heat, and continue to simmer for 20 minutes. Strain the broth (discard solids). 2. Return the broth to the pan and bring to a low simmer. Add shrimp, lemon juice, salt and hot sauce (if using). Cook until the shrimp are pink and firm, about 3 minutes. Stir in cilantro and serve. Substitution Tip: Meyer lemon juice concentrate can be purchased online from perfectpuree.com. Although nothing can replicate the distinct sweet, tart, floral taste of a Meyer lemon, you can use 2 tablespoons regular lemon juice plus 1 tablespoon orange juice to replace the 3 tablespoons juice in this recipe, and regular lemons for the zest. If preparing ahead of time: Store the spiced broth (Step 1) in an airtight container in the freezer for up to 3 months. Defrost and return the broth to a simmer before continuing with Step 2.

Nutrition Facts
Servings Calories Added Sugars Carbohydrates Cholesterol Dietary Fiber Fat Monounsaturated Fat Potassium Protein Saturated Fat Sodium Exchanges 4 99 0g 3g 143mg 0g 1g 0g 354mg 19g 0g 1488mg 4 lean meat

2011 Alliance Health Networks | www.diabeticconnect.com

Page 13

Soups Greek Lemon Rice Soup

Ingredients: 4 cups reduced-sodium chicken broth 1/3 cup white rice 1 12-ounce package silken tofu, (about 1 1/2 cups) 1 tablespoon extra-virgin olive oil 1/4 teaspoon turmeric 1/4 cup lemon juice 2 tablespoons chopped fresh dill 1/4 teaspoon freshly ground pepper Directions: 1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes. 2. Carefully transfer 2 cups of the rice mixture to a blender. Add tofu, oil and turmeric; process until smooth. (Use caution when pureeing hot liquids.) Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining in the pan. Heat through. If preparing ahead of time: Cover and refrigerate for up to 2 days.

Nutrition Facts
Servings Calories Added Sugars Carbohydrates Cholesterol Dietary Fiber Fat Monounsaturated Fat Potassium Protein Saturated Fat Sodium Exchanges 4 163 0g 19g 0mg 0g 6g 3g 395mg 9g 1g 559mg 1 starch 1 medium-fat meat 1/2 fat (mono)

Pumpkin Soup
Ingredients: 3/4 cup water 1 small onion, chopped 1 can (8 ounces) pumpkin puree 1 cup unsalted vegetable broth 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1 cup fat-free milk 1/8 teaspoon freshly ground black pepper 1 green onion, green top only, chopped

Nutrition Facts
Servings 4 Calories Cholesterol Protein Sodium Carbohydrate Fiber Total fat Potassium Saturated fat Calcium Monounsaturated fat 72 1mg 3g 241mg 12g 2g 1g 199mg 1g 78mg 1g

Directions: 1. In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. 2. Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Dont boil. 3. Ladle into bowls and garnish with black pepper and green onion tops. Serve immediately.
Page 14

2011 Alliance Health Networks | www.diabeticconnect.com

Soups Broccoli, Cannellini Bean and Cheddar Soup

Ingredients: 1 14-ounce can reduced-sodium chicken broth, or vegetable broth 1 cup water 1 pound broccoli crowns, trimmed and chopped (about 6 cups) 1 14-ounce can cannellini beans, rinsed (see tip) 1/4 teaspoon salt 1/4 teaspoon ground white pepper 1 cup shredded extra-sharp Cheddar cheese Directions: 1. Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 1 minute. 2. Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm. Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Nutrition Facts
Servings Calories Added Sugars Carbohydrates Cholesterol Dietary Fiber Fat Monounsaturated Fat Potassium Protein Saturated Fat Sodium Exchanges 6 152 0g 15g 20mg 6g 7g 0g 491mg 11g 4g 558mg 1 starch 1 vegetable 1 1/2 lean meat

2011 Alliance Health Networks | www.diabeticconnect.com

Page 15

Thanksgiving Main Dish

Thanksgiving Main Dish

Southern Roast Turkey with Bourbon Peach Glaze Apple-Smoked Turkey Breast Apple-Brined and Hickory-Smoked Turkey Rosemary Roast Turkey Roast Turkey with Cranberry Stuffing Jerk Roasted Turkey Always-Tender Roasted Turkey Turkey with Walnut Parmesan Sauce 17 18 19 20 21 22 23 24

2011 Alliance Health Networks | www.diabeticconnect.com

Page 16

Thanksgiving Main Dish Southern Roast Turkey with Bourbon Peach Glaze
Ingredients: 1 15-pound whole turkey, fresh or frozen (thawed) 1-1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 cup peach preserves 2 tablespoons bourbon 2 teaspoons Angostura bitters 5 pickled peaches for garnish Directions: 1. Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels. 2. Sprinkle salt and pepper in the cavities of the bird. 3. Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position. 4. Place turkey, breast side up, on a rack in a large shallow roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone. 5. Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices. 6. Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted. 7. During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast. 8. Remove turkey from the oven and allow to sit for 15-20 minutes before carving. 9. Place on a warm large platter and garnish with pickled peaches.

Nutrition Facts
Servings Calories Protein Sodium Cholesterol Fat Carbohydrates 22 355 45g 258mg 132mg 16g 5g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 17

Thanksgiving Main Dish Apple-Smoked Turkey Breast

Ingredients: 2 quarts apple juice 1 pound brown sugar 1 cup kosher salt 3 oranges, quartered 4 ounces fresh ginger, thinly sliced 15 whole cloves 6 bay leaves 6 large cloves garlic, crushed 1 turkey, 12 to 14 pounds Cotton string for trussing turkey Roasting rack Heavy-gauge foil pan Hickory chips, soaked in water for at least 30 minutes Directions: 1. In a large self-closing plastic bag combine vinegar, water, salt, chili powder, pepper, marjoram and lemon peel. Place turkey breast in bag, seal and refrigerate for 2 hours. 2. Prepare grill for indirect-heat cooking. Drain water from apple wood chips and add to hot coals. 3. Remove turkey from marinade and reserve marinade. Place turkey, skin-side-up, on grill rack over drip pan. 4. Cover and grill turkey 1 to 1-1/2 hours or until food thermometer inserted into deepest portion of breast reaches 170 degrees F, adding water-soaked apple wood chips to coals as necessary. 5. In small saucepan, over high heat, bring reserved marinade to boil, boil 2-3 minutes. Cool and brush over turkey breast during last 40 minutes of grilling time. 6. Let turkey stand for 15 minutes before slicing.

Nutrition Facts
Servings 6 Calories 368 Total Fat 15g Protein 45g Carbohydrates 11g Sodium 999mg Cholesterol 115mg

2011 Alliance Health Networks | www.diabeticconnect.com

Page 18

Thanksgiving Main Dish Apple-Brined and Hickory-Smoked Turkey

Ingredients: 2 quarts apple juice 1 pound brown sugar 1 cup kosher salt 3 oranges, quartered 4 ounces fresh ginger, thinly sliced 15 whole cloves 6 bay leaves 6 large cloves garlic, crushed 1 turkey, 12 to 14 pounds Cotton string for trussing turkey Roasting rack Heavy-gauge foil pan Hickory chips, soaked in water for at least 30 minutes Directions: 1. In a large saucepan over high heat, bring the apple juice, brown sugar, and salt to a boil, stirring to dissolve the sugar and salt. Cook for 1 minute, remove from the heat, and skim off the foam. Allow the mixture to cool to room temperature. 2. In a 5-gallon plastic bucket or other container large enough to easily hold the turkey, combine 3 quarts of water, the oranges, ginger, cloves, bay leaves, and garlic. Add the apple juice mixture and stir. 3. Remove and discard the fat from the turkey cavity. Reserve the neck and giblets for another use. Rinse the turkey inside and out, drain, and submerge the turkey in the brine. If necessary, top with a heavy weight to make sure it is completely immersed. Refrigerate for 24 hours. 4. Follow the grills instructions for using wood chips. Set up the grill for indirect cooking over medium heat. 5. Remove the turkey from the brine and pat with paper towels until very dry. Tie the legs together with cotton string. Lightly brush the turkey with vegetable oil, and place on a roasting rack set inside a heavy-gauge foil pan. Cook indirectly over medium heat. When the wings are golden brown, about 40 minutes, wrap them with aluminum foil to prevent them from burning. Brush the rest of the turkey with vegetable oil. When the turkey breasts are golden brown, about 1 hour, cover the turkey with aluminum foil to prevent the skin from getting too brown. The turkey is done when its juices run clear, the internal temperature of the thickest part of the thighs is about 180 degrees F, and the internal temperature of the breast is about 165 degrees F. Figure 12 to 14 minutes per pound. 6. Transfer the turkey to a cutting board or platter, cover loosely with aluminum foil, and let rest for 20 minutes before carving. The pan drippings may be used to make gravy.

Nutrition Facts
Servings Calories Fat Protein Carbohydrates Sodium Cholesterol 15 443 2g 89g 10g 934mg 225mg

2011 Alliance Health Networks | www.diabeticconnect.com

Page 19

Thanksgiving Main Dish Rosemary Roast Turkey

Ingredients: 6 medium garlic cloves 1/4 cup fresh rosemary, coarsely chopped 1 whole turkey, raw (10 to 13 pounds) 1 tbsp olive oil (or salad oil) 1 medium lemon, cut in half 5 pinch fresh rosemary Directions: 1. Finely chop 3 garlic cloves and mix with rosemary. 2. Take out and throw away the leg truss from the turkey. Remove and throw away lumps of fat. Take out giblets and neck. Wash the bird inside and out; pat dry with towels. 3. Massage oil on surface of bird. Squeeze juice of one lemon half into body cavity and place the peel in. Squeeze the juice of the other lemon on the surface. 4. Gently loosen skin from meat by inserting fingers, beginning at neck and gently pushing. 5. Rub rosemary/garlic mixture between skin and meat. Place rosemary and garlic inside the body cavity. 6. Preheat oven to 350 degrees F. 7. Lay turkey, breast side up on a roasting rack. Bake 1 1/2 to 2 1/4 hours or until a meat thermometer reads at least 160 degrees F. Let rest 30 minutes before slicing. Serve with pan juices as gravy.

Nutrition Facts
Servings Calories Total Carbohydrate Dietary Fiber Sugars Total Fat Saturated Fat Unsaturated Fat Potassium Protein Sodium 13 29.8 1g 0.2g 0.1g 1.7g 0.3g 1.4g 413mg 2g 5.6m

2011 Alliance Health Networks | www.diabeticconnect.com

Page 20

Thanksgiving Main Dish Roast Turkey with Cranberry Stuffing

Ingredients: 1 Italian or French bread loaf - (12 oz), cut in 1/2 cubes 2 tbsp margarine 1 1/2 cups chopped onions 1 1/2 cups chopped celery 2 tsp poultry seasoning 1 tsp dried thyme leaves 1/2 tsp dried rosemary, crushed 1/4 tsp salt 1/4 tsp freshly-ground black pepper 1 cup coarsely-chopped fresh cranberries 1 tbsp sugar 3/4 cup fat-free reduced-sodium chicken broth Whole turkey - 8 to 10 lbs Directions: 1. Preheat oven to 375 degrees. Arrange bread on two 15- by 10-inch jelly roll pans. Bake 12 minutes or until lightly toasted. Reduce oven temperature to 350 degrees. 2. Melt margarine in a saucepan over medium heat. Add onions and celery; cook and stir 8 minutes or until vegetables are tender; remove from heat. Add bread cubes, poultry seasoning, thyme, rosemary, salt and pepper; mix well. Combine cranberries and sugar in small bowl; mix well. Add to bread mixture; toss well. Drizzle chicken broth evenly over mixture; toss well. 3. Remove giblets from turkey. Rinse turkey and cavity in cold water; pat dry with paper towels. Fill turkey cavity loosely with stuffing. Place remaining stuffing in casserole sprayed with nonstick cooking spray. Cover casserole; refrigerate until baking time. 4. Spray roasting pan with nonstick cooking spray. Place turkey, breast side up, on rack in roasting pan. Bake 3 hours or until thermometer inserted in thickest part of thigh registers 180 degrees and juices run clear. Transfer turkey to serving platter. Cover loosely with foil; let stand 20 minutes. 5. Place covered casserole of stuffing in oven; increase temperature to 375 degrees. Bake 25 to 30 minutes or until hot. 6. Remove and discard turkey skin. Slice turkey and serve with cranberry stuffing. Garnish with fresh rosemary sprigs, if desired.

Nutrition Facts
Calories Total Fat Protein Carbohydrates Cholesterol Sodium Dietary Fiber Exchanges 220 (26% from fat) 6g 28 g 12 g 68 mg 223 mg 1g 1 starch 3 meat

2011 Alliance Health Networks | www.diabeticconnect.com

Page 21

Thanksgiving Main Dish Jerk Roasted Turkey

Ingredients: One 10-12 pound turkey 2 cups jerk sauce 1 cup margarine spread Salt and freshly ground black pepper to taste Stuffing of your choice to stuff turkey with Directions: 1. Remove giblets from the turkey. Rinse the turkey inside and out with cold water and blot dry with paper towels. Rub the jerk sauce evenly over and inside of the turkey. (See note.) Place the turkey breast side down inside a 2-gallon, heavyduty sealable plastic bag. Squeeze out as much air as possible and seal the bag. Refrigerate and marinate for 24 to 48 hours, turning occasionally. 2. Position the oven rack near the bottom of the oven. Preheat the oven to 350 degrees. Remove the turkey from the plastic bag. Wipe off the jerk sauce inside and out, pat the turkey dry. Season the turkey generously inside and out with salt and pepper. Loosely pack the stuffing into the neck and body cavity. Pull back the skin over the breast and rub some margarine under the skin. 3. Rub the turkey with some margarine, and sprinkle with low sodium salt and pepper. Truss the turkey if desired, and put it breast side up in a large roasting pan at least 2 inches deep. Lower the oven temperature to 325 degrees. 4. As turkey cooks, baste frequently, using the remaining margarine and the pan juices. When the skin is a golden brown, cover with foil to prevent over-browning. Roast the turkey until a meat thermometer registers 180F in breast meat or 185F in thigh meatapproximately 3 to 4 hours. Remove turkey from the oven and put it on a warmed platter. Cover loosely and let rest for 30 minutes before carving.

Nutrition Facts
Servings Calories Fat Saturated fat Cholesterol Sodium Carbohydrate Sugar Fiber Protein 24 400 23g 7g 166mg 667mg 3g 3g 0g 41g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 22

Thanksgiving Main Dish Always-Tender Roasted Turkey

Ingredients: 1/4 cup butter, softened 6 garlic cloves, minced 1 turkey (22 to 24 pounds) 2 teaspoons salt 2 teaspoons pepper 1 tablespoon all-purpose flour 1 turkey-size oven roasting bag 4 celery ribs, coarsely chopped 2 medium onions, sliced Directions: 1. In a small bowl, combine butter and garlic. Pat turkey dry. Carefully loosen skin of turkey; rub butter mixture under the skin. Sprinkle salt and pepper over skin of turkey and inside cavity. Skewer turkey openings; tie drumsticks together. 2. Place flour in oven bag and shake to coat. Place oven bag in a roasting pan; add celery and onions. Place turkey, breast side up, over vegetables. Cut six 1/2-in. slits in top of bag; close bag with tie provided. 3. Bake at 350 for 3 to 3-1/2 hours or until a meat thermometer reads 180. Let stand for 15 minutes before carving. Skim fat and thicken drippings if desired. 4. If preparing turkey the day before, pour drippings into a measuring cup; skim fat. Arrange slices in an ungreased shallow roasting pan; pour drippings over turkey. Cool completely. Cover and refrigerate overnight. 5. The next day, bake at 350 for 45-65 minutes or until heated through.

Nutrition Facts
Servings Calories Fat Cholesterol Sodium Carbohydrate Protein 24 512 24g (8g saturated fat) 230mg 375mg 2g 67g

Fiber Trace

2011 Alliance Health Networks | www.diabeticconnect.com

Page 23

Thanksgiving Main Dish Turkey with Walnut Parmesan Sauce

Ingredients: 1/3 cup walnuts 2 tablespoons butter 1/2 cup chopped onion 2 cloves garlic, chopped Pinch ground cloves Pinch ground cinnamon Pinch cayenne 1/2 teaspoon salt 1 1/2 teaspoons flour 3/4 cup canned low-sodium chicken broth or homemade stock 1/2 teaspoon lemon juice 1 1/2 tablespoons grated parmesan cheese 2 tablespoons chopped fresh parsley 1 tablespoon cooking oil 4 turkey cutlets (about 1 1/4 pounds in all) 1/4 teaspoon fresh-ground black pepper Directions: 1. Grind 1/4 cup of the walnuts to a powder in a food processor. In a small saucepan, melt the butter over moderately low heat. Add the onion; cook until translucent, about 5 minutes. Add the garlic and cook, stirring, 30 seconds longer. Stir in the cloves, cinnamon, cayenne, and 1/4 teaspoon of the salt. Add the flour and stir to combine. Whisk in the broth and simmer until starting to thicken, about 3 minutes. Add the ground walnuts and simmer 1 minute longer. Remove from the heat and stir in the lemon juice, Parmesan, and parsley. 2. In a large nonstick frying pan, heat the oil over moderately high heat. Season the turkey with the remaining 1/4 teaspoon salt and the pepper. Cook the turkey cutlets until just done, 1 to 2 minutes per side. Serve with the walnut sauce, sprinkling the additional nuts over the top.

Nutrition Facts
Calories Fat total Fiber Carbohydrates Sodium Cholesterol Protein 323 16g 1g 5g 439mg 105mg 39g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 24

Thanksgiving Sides

Thanksgiving Sides:
Basic Turkey Gravy Green Beans with Poppy Seed Dressing Creamy Mashed Cauliflower Candied Yams Low-Carb Stuffing Rustic Mashed Potatoes with Olive Oil and Garlic Low-fat Green Bean Casserole Sage and Onion Stuffing 26 27 28 28 29 30 30 31

2011 Alliance Health Networks | www.diabeticconnect.com

Page 25

Thanksgiving Sides Basic Turkey Gravy

Ingredients: 1 neck, heart, and gizzard from packaged turkey giblets 1 medium carrot thickly sliced 1 medium onion thickly sliced 1 medium celery rib thickly sliced 1/2 teaspoon salt 1 turkey liver from packaged turkey giblets 3 tablespoons fat from poultry drippings 3 tablespoons all-purpose flour 1/2 teaspoon salt Directions: 1. In a 3-quart saucepan, over high heat, place neck, heart, gizzard, vegetables, and salt in enough water to cover. Heat to boiling. Reduce heat to low; cover and simmer 45 minutes. 2. Add liver and cook 15 minutes longer. Strain both into a large bowl; cover and reserve broth in the refrigerator. 3. To make gravy, remove the cooked turkey and roasting rack from the roasting pan. Pour poultry drippings through a sieve into a measuring cup. 4. Add 1 cup giblet broth to the roasting pan and stir until the crusty brown bits are loosened; pour the deglazed liquid/broth into the 4-cup measure. Let the mixture stand a few minutes, until the fat rises to the top. 5. Over medium heat, spoon 3 tablespoons fat from the poultry drippings into a 2-quart saucepan. Whisk flour and salt into the heated fat and continue to cook and stir until the flour turns golden. 6. Meanwhile, skim and discard any fat that remains on top of the poultry drippings. Add remaining broth and enough water to the poultry drippings to equal 3-1/2 cups. 7. Gradually whisk in warm poultry drippings/broth mixture. Cook and stir, until gravy boils and is slightly thick.

Nutrition Facts
Servings Serving Size Calories Protein Sodium Cholesterol Fat Carbohydrates 14 1/4 cup 47 1g 193mg 4mg 3g 4g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 26

Thanksgiving Sides Green Beans with Poppy Seed Dressing

Ingredients: 1 teaspoon poppy seeds 2 tablespoons extra-virgin olive oil 1 tablespoon white-wine vinegar, or rice-wine vinegar 1 teaspoon Dijon mustard 1/2 teaspoon honey 1 tablespoon minced shallot 1/8 teaspoon salt, or to taste Freshly ground pepper, to taste 1 pound green beans, stem ends trimmed Directions: 1. To prepare dressing: Heat a small dry skillet over medium-low heat. Add poppy seeds and toast, stirring until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended. 2. To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 7 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.

Nutrition Facts
Servings Calories Carbohydrates Added Sugars Cholesterol Dietary Fiber Fat Monounsaturated Fat Potassium Protein Saturated Fat Sodium Exchanges 4 113 11g 1g 0mg 4g 8g 5g 185mg 2g 1g 104mg 1 1/2 vegetable 1 1/2 fat (mono)

If preparing ahead of time: Cover and refrigerate the dressing (step 1) for up to 2 days.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 27

Thanksgiving Sides Creamy Mashed Cauliflower

Ingredients: 8 cups bite-size cauliflower florets (about 1 head) 4 cloves garlic, crushed and peeled 1/3 cup nonfat buttermilk (see tip) 4 teaspoons extra-virgin olive oil, divided 1 teaspoon butter 1/2 teaspoon salt Freshly ground pepper to taste Snipped fresh chives for garnish Directions: 1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.) 2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot. 3. Tip: If you dont have buttermilk you can use buttermilk powder prepared according to package directions. Or make sour milk: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition Facts
Servings Calories Fat Cholesterol Carbohydrates Protein Fiber Sodium Potassium Exchanges 4 107 7g 3mg 10g 5g 4g 339mg 288mg 2 vegetable 1 1/2 fat

Candied Yams
Ingredients: 6 medium yams, boiled in skin until tender (about 20-30 minutes) 1/3 cup raisins 3 Tbsp brown sugar 3 Tbsp sugar substitute 2 tsp cinnamon 1/2 tsp nutmeg Ground cloves to taste 1/3 cup low-calorie margarine 1 cup cold water

Nutrition Facts
Servings Calories Protein Sodium Fat Carbohydrates Exchanges 10 81 1g 63mg 3g 14g 1 starch

Directions: 1. Preheat the oven to 350 degrees F. Cool yams, peel, and slice lengthwise. Place the yam slices in a covered baking dish. Sprinkle the raisins over the yams. 2. In a separate bowl, mix the brown sugar, sugar substitute, and spices; sprinkle over the yams. Dot with margarine and add water. 3. Cover the baking dish and bake for 30 minutes. Remove the cover, and then bake another 15-20 minutes.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 28

Thanksgiving Sides Low-Carb Stuffing

Ingredients: 1 loaf low carb stuffing bread (see below) or low carb bread, crumbled or cut into cubes 1 large onion, chopped 6-7 cups chopped celery - about 2 small bunches 1 green Bell pepper, chopped 1 bunch parsley, chopped (about 2 cups) 4 teaspoons poultry seasoning, such as Bells 1/2 teaspoon pepper Salt - start with 1/2 teaspoon, or 1 T chicken or turkey soup base (see below) 1 cup water or broth, plus more according to moisture needed 1 - 3 eggs if baking it, and if desired (nutritional info includes 1 egg) 1 T cooking oil

Nutrition Facts
Servings Carbohydrate Fiber Protein Calories 12 5g 4g 9g 244

Directions: 1. Make low-carb stuffing bread, or use about 1 - 1 lb loaf of low-carb bread. Different types of bread will bring different results, so you may have to adjust the amount of liquid, seasonings, etc. The nutritional information below is based on using homemade stuffing bread. In any case, allow the bread to dry out for awhile, either on the counter on in a low oven. It doesnt have to be totally dry, just kind of stale-level dry. 2. Saut onion, celery, and pepper until soft. Add parsley and cook for a minute or so, until wilted. Add seasonings. Include about a tablespoon of Better Than Bouillon Soup Base at this point. 3. Mix together the vegetables and the bread. Add a cup of broth or water, stir, and taste. Adjust seasoning and moisture. If youre going to stuff poultry with it, leave it on the dry side because it will absorb a lot of juices during cooking. You can eat it just as it is, but if you bake it, the flavors will come together better. Adding egg will make it come together in more of a melded together form. You can add 1 to 3 eggs depending on how melded you like it. Mix well and bake at 350 F. for about half an hour, or until browned on top.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 29

Thanksgiving Sides Rustic Mashed Potatoes with Olive Oil & Garlic
Ingredients: 2 lbs. peeled and halved russet potatoes 14 peeled, whole garlic cloves 1/4 cup olive oil 1/3 cup grated fresh Parmesan cheese salt and fresh-ground black pepper to taste Directions: 1. Bring a large pot of salted water to a boil. Add the potatoes and garlic, and bring again to a boil. Lower the heat, cover, and simmer on low for about 25 to 35 minutes, or until the potatoes are very tender. 2. Drain potatoes, saving 1/2 cup of the cooking liquid. Add the potatoes back to the pot. Place a dish towel over the pan, and replace the cover. Let the potatoes dry steam for 5 minutes. 3. Slowly add the cooking liquid to the potatoes, mashing well. Add the olive oil, and continue to mash the potatoes to the desired consistency. Add in the Parmesan cheese, salt, and pepper.

Nutrition Facts
Servings Calories Calories from Fat Total Fat Saturated Fat Trans Fat Cholesterol Sodium Dietary Fiber Sugars Protein 3 g Total Carbohydrate 16g 1g 1g 10 125 55 6g 1.3g 0g 5mg 30mg (without added salt)

Low-fat Green Bean Casserole

Ingredients: 10 3/4 oz cream of mushroom soup, 98% fat free 1/2 cup fat free sour cream 1/4 cup fat free milk 1 1/4 lb fresh green beans , cut into 1 1/2 inch pieces, cooked until crisp tender 1/2 cup French fried onions

Nutrition Facts
Servings Calories Total Carbohydrate Dietary Fiber Sugars Total Fat Saturated Fat Unsaturated Fat Potassium Protein Sodium 6 98.3 13.3g 2.2g 3g 3.6g 1.4g 2.2g 108.6mg 3.1g 439.1mg

Directions: 1. Preheat oven to 350 degrees F. 2. Combine soup, sour cream, and milk in a casserole dish; add green beans and combine.

3. Bake 45 minutes or until casserole is bubbly. During the last 5 minutes, top casserole with fried onions.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 30

Thanksgiving Sides Sage and Onion Stuffing

Ingredients: Bread: 1 single-cake package or 1/2 cup Wise Choice Cake-ability Baking Aid 2 cups ground pecans Sweetener equivalent to 2 tablespoons sugar 1/2 teaspoon salt 1 cup water 1 large egg, beaten 1/4 cup vegetable oil Stuffing: 1 tablespoon vegetable oil 1 tablespoon butter 1 1/2 cups finely chopped onion 1 stalk celery, chopped Salt to taste 1 teaspoon dried thyme 1/3 cup fresh sage leaves finely chopped 1/3 cup parsley leaves, finely chopped Freshly ground black pepper to taste Bread cubes (see ingredients above) 1 chicken stock cube 1 cup water 1 large egg, beaten 1/2 cup heavy cream Directions: 1. For bread cubes: Preheat oven to 350 F. Coat a 9x5x3-inch loaf pan with non-stick spray. 2. Combine Wise Choice Cake-ability Baking Aid and pecan meal in a medium mixing bowl. Stir to remove lumps. Add sweetener and salt. 3. Stir in water, egg and oil. Pour into prepared loaf pan and bake until a tester comes out clean - about 25 minutes. Cool in pan for 5 minutes, then finish cooling on rack. 4. When bread is cool, cut into 1/2 inch squares. Spread on a cookie sheet and dry in the oven for 15 minutes. The bread wont be hard, but it will crisp up slightly. Set aside. 5. For stuffing: Leave oven at 350 F. Wipe loaf pan with a paper towel and re-spray. 6. Heat oil and butter in a 3-quart saucepan over medium heat. Add onion, celery and salt and cook until vegetables are soft but not colored. 7. Stir in thyme, sage and parsley. Season with pepper. Add bread cubes, stirring to coat with vegetables and herbs. Crumble in the stock cube then add the water, egg and cream. 8. Turn into the prepared loaf pan and bake until set but still soft - about 35 minutes.
2011 Alliance Health Networks | www.diabeticconnect.com Page 31

Nutrition Facts
Serving Size Calories Fat Carbohydrate Protein 2 tablespoons 50 2g 4g (of which 0.3g is fiber) 2g

Thanksgiving Desserts

Thanksgiving Desserts:
Spicy Pumpkin Pie Pumpkin Polka Dot Cookies Crustless Pumpkin Pie Pumpkin Parfait Pumpkin Carrot Swirl Bars Coconut Pie Apple Pie Crustless Lemon Cream Pie 33 33 34 35 36 37 37 38

2011 Alliance Health Networks | www.diabeticconnect.com

Page 32

Thanksgiving Desserts Spicy Pumpkin Pie

Ingredients: 1 pastry shell, 9 1 tsp ground cinnamon 1 1/2 c pumpkin, canned 1/2 tsp ground nutmeg 2 eggs, beaten 1/2 tsp ground ginger 1 c low-fat milk 1/4 tsp salt 3 tbsp liquid calorie-free sweetener 1 pinch ground cloves 2 tbsp brown sugar, packed Light vanilla ice cream Directions: 1. Prick pastry shell with a fork. Bake in 450F oven for 8 min. 2. Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. 3. Pour into partially baked pie shell. 4. Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate. 5. Cut into 8 wedges and serve each with 2 tbsp. light vanilla ice cream.

Nutrition Facts
Servings 1/8 pie with 2 tbsp light vanilla ice cream Calories Carbohydrate Protein Fat Fiber 173 20g 5g 9g 1g 8

Pumpkin Parfait
Ingredients: 1 cup pumpkin puree 1 (1 ounce) package instant sugar-free vanilla pudding mix 1 teaspoon pumpkin pie spice 1 cup evaporated skim milk 1 cup skim milk

Nutrition Facts
Servings Calories Fat Cholesterol Sodium Carbohydrates Dietary Fiber Protein 6 72 .3g 3mg 265mg 12.7g .6g 5g

Directions: 1. In a mixing bowl, combine the pumpkin puree, vanilla pudding mix, pumpkin pie spice, evaporated milk and skim milk. Blend together until smooth; place in parfait glasses and chill until set.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 33

Thanksgiving Desserts Pumpkin Polka Dot Cookies

Ingredients: 1/2 cup stick butter, softened 1-1/4 cups Equal Spoonful* 3 tablespoons light molasses 1 cup canned pumpkin 1 egg 1-1/2 teaspoons vanilla 1-2/3 cups all-purpose flour 1 teaspoon baking powder 1-1/4 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1/2 teaspoon ground ginger 1/2 teaspoon baking soda 1/4 teaspoon salt 1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener

Nutrition Facts
Servings: Calories: Protein: Sodium: Cholesterol: Fat: Carbohydrates: Exchanges: 4 dozen cookies 57 1g 51mg 9mg 3g 7g 1/2 starch 1/2 fat

Directions: 1. Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.

2. Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack. 3. Store in airtight containers at room temperature.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 34

Thanksgiving Desserts Crustless Pumpkin Pie

Ingredients: 3/4 cup Splenda 1 Tablespoon Cornstarch 1 teaspoon Cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon ground cloves (may leave out if you dont like spicy pumpkin pie) 1/2 teaspoon salt 2 large egg whites 1 15 ounce can pumpkin (NOT pumpkin pie mix, just pumpkin) 1 cup skim milk Directions: 1. Preheat oven to 425F. Coat a round 9 inch pie pan with non stick cooking spray. 2. In a small bowl, combine Splenda, cornstarch, cinnamon, ginger, cloves, and salt. 3. In a separate large bowl, beat egg whites well. Stir Splenda mixture into the large bowl. 4. Stir in the can of pumpkin. Then slowly stir in skim milk. 5. Stir until all Ingredients are uniformly mixed. 6. Pour into prepared pie pan and bake at 425F for 12 to 15 minutes. 7. Reduce temperature to 350F. Bake pie an additional 30-35 minutes. 8. Remove pie from oven and cool. 9. Serve immediately or refrigerate until serving.

Nutrition Facts
Servings Calories Fat Cholesterol Sodium Potassium Carbohydrates Fiber Protein 8 35 0.2g 0mg 178mg 255mg 6.5g (0.8g Sugar) 0.5g 2.7g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 35

Thanksgiving Desserts Pumpkin Carrot Swirl Bars

Ingredients: 2 cups all-purpose flour 2 1/4 teaspoons pumpkin pie spice 2 teaspoons baking powder 1 teaspoon baking soda 1 cup granulated sugar 1/3 cup butter or margarine, softened 1/2 cup firmly packed brown sugar 2 large eggs 2 large egg whites 1 can (15 oz.) pumpkin 1 cup finely shredded carrots Cream cheese topping (recipe follows) Directions: 1. Preheat oven to 350F. Grease 15 x 10-inch jellyroll pan. 2. Combine flour, pumpkin pie spice, baking powder and baking soda in small bowl. Beat granulated sugar, butter and brown sugar in large mixer bowl until crumbly. Add eggs, egg whites, pumpkin and carrot; beat until well blended. Add flour mixture; mix well. Spread into prepared pan. Drop teaspoonfuls of Cream Cheese Topping over batter; swirl mixture with spoon. 3. Bake for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Cool completely in pan on wire rack. Store in covered container in refrigerator. 4. For cream cheese topping: combine 4 ounces softened light cream cheese (Neufchtel), 1/4 cup granulated sugar and 1 tablespoon milk in small mixer bowl until thoroughly blended.

Nutrition Facts
Servings Total Fat Saturated Fat Cholesterol Sodium Carbohydrates Dietary Fiber Sugars Protein 24 2g 1g 15mg 75mg 13g 1g 8g 1g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 36

Thanksgiving Desserts Coconut Pie

Ingredients: 1 large box of Jell-O Sugar-Free French Vanilla Pudding and Pie Mix 1 regular size container of Sugar-Free Cool Whip 1 1/2 cups of fat free skim milk 1 cup fresh coconut 1 graham cracker crust 1/2 cup of sweetened coconut, toasted Directions: 1. Pour pudding mix into a large bowl 2. Pour milk into same bowl and mix well with a wire whisk or electric mixer 3. Fold in Cool Whip 4. Fold in coconut 5. Pour mixture into the pie shell 6. Let pie sit in refrigerator for at least 2 hours to set up 7. Top pie with toasted coconut

Nutrition Facts
Servings Calories Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrates Dietary Fiber Sugars Protein 8 183 (Calories from Fat 97) 10.8g 4.5g 0mg 173mg 21.0g 1.4g 12.1g 1.6g

Apple Pie
Ingredients:
10 71.2 18.2g .415g 2.23g .377g .047mg

2 pie crusts 8 cooking apples, peeled, cored and sliced 1 Tablespoon lemon juice 2 Tablespoons flour 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1/8 teaspoon ginger

Nutrition Facts
Servings Calories Carbohydrate Fat Fiber Protein Sodium

Directions: 1. Preheat oven to 350 degrees. 2. In a large bowl place the peeled, cored and sliced apples. Add lemon juice, flour, cinnamon nutmeg and ginger. Mix well. 3. Roll out the pie crust. Place the pie crust in a 9 pie pan. Add the apple mixture. Roll out another pie crust and place on top of apple mixture. Slice to release steam. Flute edges. 4. Bake 40 minutes. Can be served warm or when cooled.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 37

Thanksgiving Desserts Crustless Lemon Cream Pie

Ingredients: 2 packages (4-serving size each) sugar-free lemon gelatin 2 cups boiling water 1 cup ice cubes 2 cups frozen light whipped topping, thawed Directions: 1. In a large bowl, dissolve the gelatin in the boiling water; add the ice cubes and stir until melted. 2. Add the whipped topping; mix until thoroughly combined. Pour into a 9-inch deep-dish pie plate. 3. Cover and chill for at least 3 hours or until set. 4. Tip: You can make this with whatever flavor of gelatin you like.

Nutrition Facts
Servings Calories Calories from fat Total fat Saturated fat Cholesterol Sodium Total carbohydrate Dietary fiber Sugars Protein 12 32 12 1g 1.3g 0mg 40mg 3g 0g 1g 1g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 38

Turkey Leftovers

Turkey Leftovers:
Sweet Potato-Turkey Hash Turkey Cutlets with Peas and Spring Onions Turkey Casserole Turkey Picatta Leftover Turkey Rice Soup Turkey Broccoli Casserole Waldorf Turkey Sandwiches 40 41 42 43 44 44 45

2011 Alliance Health Networks | www.diabeticconnect.com

Page 39

Turkey Leftovers Sweet Potato-Turkey Hash

Ingredients: 2 medium sweet potatoes, peeled and cut into 1/2-inch pieces 1 medium apple, cored and cut into 1/2-inch pieces 1/2 cup reduced-fat sour cream 1 teaspoon lemon juice 1 tablespoon canola oil 1 medium onion, chopped 3 cups diced, cooked, skinless turkey, or chicken 1 tablespoon chopped fresh thyme, or 1 teaspoon dried 1/2 teaspoon salt Freshly ground pepper, to taste Directions: 1. Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain. 2. Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside. 3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes. 4. Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately.

Nutrition Facts
Servings Calories Added Sugars Carbohydrates Cholesterol Dietary Fiber Fat Monounsaturated Fat Potassium Protein Saturated Fat Sodium 6 214 0g 14g 56mg 2g 7g 3g 475mg 23g 2g 262mg

2011 Alliance Health Networks | www.diabeticconnect.com

Page 40

Turkey Leftovers Turkey Cutlets with Peas and Spring Onions

Ingredients: 1/2 cup all-purpose flour 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground pepper 1 pound 1/4-inch-thick turkey breast cutlets, or steaks 2 tablespoons extra-virgin olive oil, divided 4 ounces shiitake mushrooms, stemmed and sliced (about 1 1/2 cups) 1 bunch spring onions, or scallions, sliced, whites and greens separated 1 cup reduced-sodium chicken broth 1/2 cup dry white wine 1 cup peas, fresh or frozen, thawed 1 teaspoon freshly grated lemon zest Directions: 1. Whisk flour, 1/4 teaspoon salt and pepper in a shallow dish. Dredge each turkey cutlet (or steak) in the flour mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the turkey and cook until lightly golden, 2 to 3 minutes per side. Transfer to a plate; cover with foil to keep warm. 2. Add the remaining 1 tablespoon oil to the pan and heat over medium-high heat. Add mushrooms and onion (or scallion) whites and cook, stirring often, until the mushrooms are browned and the whites are slightly softened, 2 to 3 minutes. Add broth, wine and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until the sauce is slightly reduced, 2 to 3 minutes. Stir in peas and onion (or scallion) greens and cook, stirring, until heated through, about 1 minute. Stir in lemon zest. Nestle the turkey into the vegetables along with any accumulated juices from the plate. Cook, turning the cutlets once, until heated through, 1 to 2 minutes.

Nutrition Facts
Servings Calories Added Sugars Carbohydrates Cholesterol Dietary Fiber Fat Monounsaturated Fat Potassium Protein Saturated Fat Sodium Exchanges 4 313 0g 23g 45mg 3g 8g 5g 223mg 34g 1g 571mg 1 starch 1 vegetable 4 lean meat 1 fat

2011 Alliance Health Networks | www.diabeticconnect.com

Page 41

Turkey Leftovers Turkey Casserole

Ingredients: 2 cup chicken broth, low sodium 1 cup fresh chopped celery 1/2 cup fresh chopped onion 1 cup frozen green peas , thawed 1 1/2 cup plain croutons , dry 1 1/2 cups skinless cooked turkey breast , diced 1 tsp parsley, dried 1 tsp sage, ground 1/8 tsp black pepper 1 can cream of chicken soup Directions: 1. Preheat oven to 375 degrees F. 2. Mix together 1 cup chicken broth, celery, and onion in a large saucepan and cook over medium heat until veggies are tender. Add diced turkey breast. Add peas, bread cubes, parsley flakes, poultry seasoning, and black pepper. 3. In a bowl, mix together the remaining 1 cup of chicken broth and cream of chicken soup. Add this to the other ingredients. 4. Spoon mixture into an 8-by-8-inch baking dish sprayed with butter-flavored cooking spray and bake for 45 to 50 minutes. 5. Remove from oven and let sit for 5 minutes before dividing and serving.

Nutrition Facts
Serving Size Calories Total Carbohydrate Dietary Fiber Sugars Total Fat Saturated Fat Unsaturated Fat Potassium Protein Sodium 1 cup 111.2 13.3g 2.8g 2.8g 2.2g 0.4g 1.8g 540.9mg 10g 484.9mg

2011 Alliance Health Networks | www.diabeticconnect.com

Page 42

Turkey Leftovers Turkey Picatta

Ingredients: 1 lemon 1/3 cup all-purpose flour 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 4 turkey cutlets, (about 1 pound), each cutlet sliced in half across the grain 2 teaspoons extra-virgin olive oil 1 clove garlic, minced 1/2 cup reduced-sodium chicken broth 1 tablespoon drained capers, rinsed 1/2 teaspoon sugar 2 teaspoons butter 1 tablespoon chopped fresh parsley 12 caper berries, for garnish (optional) Directions: 1. Remove skin and white pith from lemon with a sharp knife. Working over a bowl to catch the juice, cut the lemon segments from their surrounding membranes. Chop segments coarsely and reserve with the juice. 2. Combine flour, salt and pepper in a shallow dish. Lightly dredge turkey in the flour mixture and pat off excess. Heat oil in a large nonstick skillet over medium-high heat. Add the turkey to the pan and cook until the outside is golden brown and the interior is no longer pink, 2 to 3 minutes per side. Transfer to a platter and keep warm. 3. Add garlic to the pan and cook, stirring, for several seconds. Pour in broth and bring to a boil, stirring and scraping up any browned bits. Boil for 1 minute. Stir in the reserved lemon segments and juice, capers and sugar; cook for 30 seconds longer. Add butter and swirl the skillet until it has melted. 4. Spoon sauce over the cutlets, sprinkle with parsley and pepper. Garnish with caper berries, if using.

Nutrition Facts
Servings Calories Carbohydrates Cholesterol Dietary Fiber Fat Monounsaturated Fat Potassium Protein Saturated Fat Sodium Exchanges 4 206 10g 50mg 1g 5g 2g 69mg 30g 2g 483mg 1/2 starch 4 lean meat 1 fat

2011 Alliance Health Networks | www.diabeticconnect.com

Page 43

Turkey Leftovers Leftover Turkey Rice Soup

Ingredients: 4 cups of defatted chicken broth (can use chicken bouillon as well) 1/2 cup diced celery 1/4 cup diced carrots 1/4 cup diced onions 1/2 teaspoon poultry seasoning 1/4 teaspoon dill weed Salt and pepper to taste 4 ounces cooked turkey, cubed (discard any skin and fat) 1 cup cooked rice Directions: 1. In a medium saucepan, combine broth, celery, carrots, onions and seasonings. Cover and cook over medium low heat until vegetables are tender, about 20 minutes. Add turkey and rice. Heat through.

Nutrition Facts
Servings Protein Fat Carbohydrate 4 11g 2g 16g

Turkey Broccoli Casserole

Ingredients: 2 (10 ounce) packages frozen broccoli 2 cups cooked and diced turkey 1 (10 ounce) can cream of mushroom soup 1/2 cup heavy cream 1/2 cup Cheddar cheese, grated

Nutrition Facts
Servings Calories Protein Total Fat Carbohydrate Fiber Calcium Iron Sodium Cholesterol 6 200 14g 13g 7g 2g 118mg 2mg 343mg 51mg

Directions: 1. Heat oven to 375F 2. Cook broccoli according to package directions. Layer in a 12 x 8-inch baking dish. Spread turkey evenly on top. 3. Combine soup with cream, mix until smooth, and pour over turkey. Sprinkle grated cheese on top. Bake for 30 minutes. Let stand 5 minutes before serving.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 44

Turkey Leftovers Waldorf Turkey Sandwiches

Ingredients: 1-1/4 cups cubed, cooked turkey breast 1 small apple, chopped 1/4 cup celery, diced 3 Tbsp fat-free mayonnaise 2 Tbsp plain nonfat yogurt 2 Tbsp walnuts, chopped 1 Tbsp raisins 1/8 tsp ground nutmeg 1/8 tsp ground cinnamon 8 slices raisin bread, toasted 4 lettuce leaves Directions: 1. In a bowl, combine the first nine ingredients. Cover and refrigerate for 1 hour. Spoon 3/4 cup turkey mixture onto four slices of bread; top with lettuce leaf and remaining bread.

Nutrition Facts
Servings Calories Sodium Cholesterol Carbohydrate Protein Fat Fiber 4 127 114mg 26mg 9g 12g 5g 1g

2011 Alliance Health Networks | www.diabeticconnect.com

Page 45

Football Season Snacks

Football Season Snacks:

Low Carb Pizza Bites Buffalo Wings Game Snack Mix Fresh Zucchini Dip Sweet Pepper-Ham Wraps Orange Hummus Oven Baked Buffalo Chicken Fingers Con Queso Bean Dip 47 47 48 48 49 49 50 50

2011 Alliance Health Networks | www.diabeticconnect.com

Page 46

Football Season Snacks Low Carb Pizza Bites

Ingredients: 8 ounces cream cheese 2 eggs 1 tsp. garlic powder 1 tsp. oregano 1/4 cup pizza sauce or spaghetti sauce 1/2 cup shredded mozzarella cheese or combination mozzarella & other cheese such as parmesan 1/2 cup finely minced green pepper or any other pizza toppings 24 slices pepperoni Directions: 1. Poke pepperoni in bottoms of mini muffin pan. 2. Cream the cream cheese with mixer until smooth and fluffy. Add eggs, garlic powder and oregano, and beat until smooth. 3. Mix rest of ingredients by hand. Fill muffin cups with cheese and egg mixture. 4. Bake 15-18 minutes or until lightly browned on top and set in the center. Remove from oven and cool 5 10 minutes. 5. Run a knife around top to loosen. Remove to a plate.

Nutrition Facts
Servings Calories Carbohydrates Protein 24 67 1g 3g

Buffalo Wings
Ingredients: 12 chicken wing drummettes 2 Tbsp melted diet margarine 2 Tbsp bottled hot sauce (your choice of brand) 1 & 1/2 Tbsp red wine vinegar

Directions:

Nutrition Facts
Servings Calories Cholesterol Sodium Carbohydrate Protein Fat Fiber 3 178 68mg 13g 1g 26g 8g Trace

1. Cut wings into 2 pieces at the joint. Remove and discard tips. 2. Broil chicken 20 to 25 minutes. 3. Combine butter, hot sauce, and vinegar in saucepan. Add chicken. Toss to coat evenly.

4. Options: You can serve with your choice of sauce, ranch, honey mustard, sweet & sour, etc.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 47

Football Season Snacks Game Snack Mix

Ingredients: 10 c. popcorn Cooking spray 1 T. taco seasoning mix 1 c. peanuts 1 c. raisins 1/2 c. pumpkin seeds, toasted Directions: 1. Remove uncooked kernels. Place corn in a very large bowl. Lightly coat popcorn with non-stick cooking spray. Sprinkle popcorn with taco seasoning mix; stir lightly to coat. Stir in peanuts, raisins, and pumpkin seeds. Stir again before serving.

Nutrition Facts
Servings Calories Carbohydrate Sugars Saturated fat Total fat 10 128 15g 1g 1g 7g

Fresh Zucchini Dip

Ingredients:
20 41 4g 13mg 49mg 0.6g 0.1g 1g

1 (8 ounce) package low-fat cream cheese, softened 3 tablespoons milk 1 cup shredded zucchini 3 tablespoons chopped fresh chives 2 tablespoons chopped fresh parsley 1/8 teaspoon salt

Nutrition Facts
Servings Calories Total Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Protein

Directions: 1. Shred zucchini and drain till excess moisture is gone. In a medium bowl, mix cream cheese and milk until well blended. Mix in the zucchini, chives, parsley, and salt. Add a few drops more of milk if needed. Chill in the refrigerator approximately 1 hour before serving.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 48

Football Season Snacks Sweet Pepper-Ham Wraps

Ingredients: 1 each: red and green pepper 2 Tbsp. Philadelphia Neufchatel Cheese, softened 12 slices Oscar Mayer Deli Fresh Shaved Smoked Ham Directions: 1. Cut peppers lengthwise in half; remove and discard seeds. Cut each piece into three lengthwise strips. 2. Dry insides with paper towel; spread evenly with Neufchatel cheese. 3. Place one pepper strip on each ham slice; wrap ham around pepper. Secure with wooden toothpicks.

Nutrition Facts
Servings Calories Total fat Saturated fat Cholesterol Sodium Carbohydrate Dietary fiber Sugars Protein 12 50 2.5g 1.5g 15mg 350mg 4g 1g 2g 5g

Orange Hummus
Ingredients: 1/4 cup chopped parsley 2 tbsp fresh chopped onion 1 medium garlic cloves 1/4 cup orange juice 2 tbsp tahini (sesame seed paste) 2 tbsp rice vinegar 2 tsp low sodium soy sauce 1 tsp Dijon mustard 1/4 tsp salt 1/4 tsp ground ginger 1/4 tsp ground coriander 1/4 tsp ground turmeric 1/4 tsp ground cumin 1/4 tsp paprika 15 oz can unsalted chickpeas or garbanzo beans, drained

Nutrition Facts
Servings Calories Total Carbohydrate Dietary Fiber Sugars Total Fat Saturated Fat Unsaturated Fat Potassium Protein Sodium 24 28.3 3.9g 0.8g 0.4g 0.8g 0.1g 0.7g 50mg 1.3g 47.7mg

Directions: 1. Using a food processor or blender, pulse parsley, onion, and garlic until finely chopped.

2. Blend in orange juice, tahini, vinegar, soy sauce, mustard, salt, ginger, coriander, turmeric, cumin, paprika, and chickpeas.

3. Puree until fully combined and smooth.

2011 Alliance Health Networks | www.diabeticconnect.com Page 49

Football Season Snacks Oven Baked Buffalo Chicken Fingers

Ingredients: 1/4 cup buffalo wing hot sauce 1 1/4 cups crispy bread crumbs 1/2 teaspoon paprika 1/4 teaspoon salt 2 tablespoons butter or margarine, melted 1 lb boneless skinless chicken breasts, cut crosswise into 24 strips 1/2-inch-thick

Nutrition Facts
Servings 8 160 6g 2.5g 0g 45mg 380mg 13g 0g 14g Calories Total Fat Saturated Fat Trans Fat Cholesterol Sodium Carbohydrate Dietary Fiber Protein

Directions: 1. Heat oven to 425F. Line cookie sheet with foil; spray foil with cooking spray. 2. In shallow dish, place buffalo wing sauce. In another shallow dish, mix bread crumbs, paprika, salt and butter. Dip chicken into wing sauce (let it marinate overnight to allow the chicken to absorb more flavor); coat evenly with breadcrumb mixture. Place on cookie sheet. 3. Bake uncovered 8 to 10 minutes or until chicken is no longer pink in center and coating is starting to brown.

4. These can be served with celery and a ranch dressing but the ranch dressing is not calculated into the nutritional info.

Con Queso Bean Dip

Ingredients: 1 (15-1/2 ounce) can low-sodium or regular light red kidney beans, rinsed and well drained 3/4 cup mild or medium salsa 1 teaspoon chili powder 1 teaspoon cumin 1/8 teaspoon salt, or to taste (optional) 1 cup shredded reduced-fat Cheddar cheese 1/2 cup fat-free sour cream 2 tablespoons chopped chives or green onions

Nutrition Facts
Servings Calories Fat Cholesterol Sodium Carbohydrate Dietary Fiber Sugars Protein 20 44 1g 4mg 86mg 5g 1g 1g 3g

Directions: 1. In a 1-quart microwave-safe casserole, mash the beans with a fork. Stir in the salsa, chili powder, cumin, and salt (if desired). Stir to mix well. Stir in the cheese. Cover with the casserole lid, and microwave on high power for 3 to 4 minutes until heated through. Remove from microwave. Stir to mix in the melted cheese. Spread the sour cream on top. Sprinkle with the chives. Serve warm with fat-free tortilla chips. Cover and refrigerate leftovers, which will keep 3 to 4 days.

2011 Alliance Health Networks | www.diabeticconnect.com

Page 50