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Chicken and Sausage Gumbo
Light and Creamy Coleslaw
Good for You Cornbread
Almost Fried Ice Cream
The whole meal contains 871 calories , 17 grams of fat (18 % of calories from fat) and 2047 milligrams of sodium. If you are cutting back on sodium, use reduced sodium chicken broth granules in the gumbo or eat a lower sodium diet for a few days before and after the party.
Looking for diabetic friendly, low sodium, high fiber or meatless recipes? Check out our Search Recipes above.
1 (10 ounce) package refrigerated pizza crust
- 1 (8 ounce) package fat free cream cheese
- 2 Tbsp. light mayonnaise
- 2 Tbsp. Dijon mustard
- 1 tsp. dillweed
- 1 large tomato, diced
- 1 cup diced yellow squash (or zucchini)
- 1 medium orange pepper, diced
- 1/2 cup chopped broccoli florets
- 3 Tbsp. sliced green onions
Preheat oven to 425 degrees. Spray a cookie sheet with no stick cooking spray. Unroll dough on cookie sheet. Press to a 15 x 11 inch rectangle forming a 1/2 inch rim. Prick generously with a fork. Bake for 7 to 8 minutes or until lightly browned. Cool on a rack.
For filling, combine the ingredients and mix well. If preparing recipe for a party, refrigerate filling at this point and store crust in a plastic bag. Will hold 24 hours.
Three hours before the party, place crust on a tray. Spread with filling. Add vegetables. First, sprinkle tomatoes around edge of crust, forming a rectangle. Continue forming rectangles with squash, orange pepper, and broccoli, covering all the filling. Sprinkle with green onion. Refrigerate until ready to serve. Cut into 20 squares with a pizza cutter and serve.
Makes 20 squares.
Per square: 58 calories. Fat: .6 grams. Sodium: 210 milligrams. Fiber: .4 grams
- 1 1/2 cups all purpose flour
- 2 Tbsp. olive oil, divided
- 2 cups chopped onion
- 1 cup chopped green pepper
- 1 cup chopped celery
- 3 cloves garlic, minced
- 1 (14 ounce) package low fat kielbasa sausage (2.5 grams fat per serving.)
- 2 lbs. boneless, skinless chicken breast, sliced
- 2 Tbsp. salt free Creole seasoning
- 2 Tbsp. Worcestershire sauce
- 2 Tbsp. chicken broth granules
- 1 tsp. dried thyme
- 2 bay leaves
- Hot pepper sauce, to taste
- Black pepper, to taste
- 1 cup sliced green onions
- 4 cups cooked white rice
Place flour in a heavy cast iron skillet. Place over moderate heat. Stir flour constantly using a metal spatula, scraping and turning to produce even browning. Cook approximately 15 minutes or until nut brown in color. Remove from the heat and cool. Can be prepared ahead of time and stored in an air tight container.
Preheat a large Dutch oven over moderate heat. Add 1 Tbsp. olive oil and tilt pan to coat. Add onion, green pepper, celery and garlic. Saute 5 minutes, stirring frequently. Remove from pan. Add sausage and saute until lightly browned. Remove from pan. Add remaining tablespoon of oil. Tilt pan to coat. Add chicken and cook, stirring frequently, until cooked through. Remove from pan. Add 2 quarts water to pan. Whisk in browned flour, Worcestershire sauce, chicken broth granules, Creole seasoning, thyme, bay leaves, hot pepper sauce and black pepper. Continue cooking over moderate heat while whisking until mixture comes to a boil. Reduce heat to low, stir in sauteed vegetables, chicken and sausage. Continue cooking on low, stirring occasionally, for 30 minutes. Stir in sliced green onions and cook 15 more minutes. At this point, gumbo can be refrigerated. Be sure to divide into smaller containers so that it chills quickly. Can be prepared 2 days ahead of the party. Reheat throughly. Ladle into bowls and top with 1/2 cup hot cooked rice.
Serves 8. Per serving: 423 calories. Fat: 8 grams. Sodium: 1000 milligrams. Fiber: 2.8 grams.
To reduce sodium content of this recipe, use low sodium chicken broth granules.
- 4 cups vanilla no sugar added, fat free ice cream
- 2 1/2 cups multi grain cereal with almonds, coarsely crushed
- 3 Tbsp. honey
- 1 tsp. ground cinnamon
Make eight 1/2 cup scoops of ice cream. Place scoops in a shallow pan. Cover and freeze for about 30 minutes or until firm. Take scoops and roll in coarsely crushed cereal. Return to pan; cover and freeze for about 30 more minutes or until firm. Stir together honey and cinnamon. When ready to serve, drizzle some of the honey mixture over each ice cream ball.
Makes 8 servings.
Per serving: 209 calories. Fat: 1 grams. Sodium: 106 milligrams. Fiber: 1.2 grams.
For a diabetic diet, omit the honey.
- 1 1/2 cups yellow cornmeal
- 1/2 cup all purpose flour
- 1/4 cup buttermilk blend*
- 1 tsp. baking powder
- 1 tsp. baking soda
- 1 cup water
- 1 egg
Preheat oven to 400 degrees. Spray a 9 inch square pan with no stick cooking spray. In a mixing bowl, combine cornmeal, flour, buttermilk blend, baking powder and baking soda. In a measuring cup, combine water and egg and beat well. Add egg and water to dry ingredients and mix well. Pour into prepared pan. Bake in preheated oven for 20 to 25 minutes. Serve warm.
Makes 9 servings. Per serving: 106 calories. Fat: 1.3 grams. Sodium: 181 milligrams. Fiber: 1.6 grams.
Buttermilk blend is available in the baking section of your supermarket.
- 1/2 of a (16 ounce) bag coleslaw mix
- 1/2 cup light sour cream
- 1/4 cup nonfat mayonnaise
- 1 1/2 Tbsp. vinegar
- 2 tsp. sugar
- 1 tsp. celery seeds (optional)
Place coleslaw mix in a bowl. Combine remaining ingredients and mix well. Pour over coleslaw mix and stir to combine. Refrigerate until ready to serve.
Makes 4 servings.
Per serving: 62 calories. Fat: 2.5 grams. Sodium: 232 milligrams. Fiber: 1.9 grams.
- 2 lbs. large shrimp (20 to 24 per lb.)
- 6 Tbsp. fresh lime juice
- 6 Tbsp. chopped fresh cilantro
- 2 Tbsp. tequila (optional)
- 2 tsp. olive oil
- 2 cloves garlic, minced
- Salt and pepper
Peel and devein shrimp, leaving tail intact. In a glass bowl or measuring cup, combine lime juice, cilantro, tequila, olive oil, garlic and salt and pepper. If you are preparing this dish ahead of time, stop here and refrigerate marinade and shrimp separately. Will hold 24 hours.
Prepare grill and light coals. Combine shrimp and marinade. Allow to marinate no more than 30 minutes. Thread shrimp on skewers (approximately 8 or 9 per skewer). Pour remaining marinade into a small saucepan, bring to a boil and cook 1 minute. Grill shrimp, approximately three minutes per side, basting with marinade. Serve immediately.
Makes 40 to 48 shrimp (about 8 servings). Fiber: .2 grams. Sodium: 96 mg.