#recipes Archives - Health Beat

Diabetes Friendly Dessert: Berry Pie With Creamy Filling

Posted on July 9, 2015 by Sage Robinson

Take advantage of fresh summer berries and enjoy this healthy, delicious and, best of all, diabetes friendly, Berry Pie! Recipe courtesy of Diabetic Living.

Ingredients

2 cups plain fat-free Greek yogurt
2 tablespoons powdered sugar
1/2 teaspoon vanilla
Nonstick cooking spray
1 1/3 cups finely crushed rusk (10 to 12 slices) or zwieback (about 17 slices)
2 tablespoons packed brown sugar
1 egg white, lightly beaten
2 tablespoons butter, melted
3/4 cup low-calorie cranberry-raspberry drink
1 tablespoon cornstarch
6 cups fresh raspberries, blackberries, blueberries, and/or halved strawberries
Fresh mint sprigs and/or Lemon Cream** (optional)

** Lemon Cream:

1 1/2 cups frozen light whipped dessert topping, thawed
3/4 teaspoon finely shredded lemon peel

Directions

For yogurt cheese: In a small bowl, combine yogurt powdered sugar, and vanilla. Cover and chill until ready to use.
Preheat oven to 350 degrees F. Coat a 9-inch pie plate with nonstick cooking spray. In a medium bowl, combine finely crushed rusk and brown sugar. Add egg white and melted butter; stir until well mixed. Press mixture evenly onto bottom and up side of prepared pie plate. Bake for 10 to 12 minutes or until edge is browned. Cool completely on a wire rack.
Meanwhile, for glaze: In a small saucepan, stir together cranberry-raspberry drink and cornstarch. Cook and stir over medium heat until thickened and bubbly; cook and stir for 2 minutes more. Remove from heat. Transfer to a small bowl. Cover surface with plastic wrap; let stand at room temperature for 1 to 2 hours or until cooled.
Spread yogurt mixture into crust-lined pie plate. In a large bowl, gently toss berries and cooled glaze. Spoon over yogurt mixture. Cover; chill for 3 to 6 hours before serving. If desired, garnish with fresh mint and/or serve with Lemon Cream. Makes 10 slices.
**Lemon Cream: In a small bowl, combine whipped dessert topping and lemon peel.

Nutrition Facts Per Serving:

Servings Per Recipe: 10
PER SERVING: 153 cal., 3 g total fat (1 g sat. fat), 8 mg chol., 79 mg sodium, 25 g carb. (3 g fiber, 14 g sugars), 7 g pro.

Diabetic Exchanges: Lean Meat (d.e): 1; Starch (d.e): 0.5; Fruit (d.e): 0.5; Fat (d.e): 0.5; Mark as Free Exchange (d.e): 0; Other Carb (d.e): 0.5

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Father’s Day Recipe: Turkey Burger w/Roasted Eggplant

Posted on June 8, 2015 by Sage Robinson

This Father’s Day, give dad a break on the grill and make him a turkey burger with roasted eggplant. The eggplant adds a great meaty flavor while still cutting down on fat and calories. Recipe courtesy of Cooking Light.

INGREDIENTS

1 (8-ounce) eggplant

Cooking spray

2 tablespoons finely chopped fresh parsley, divided

4 teaspoons olive oil, divided

1 teaspoon fresh lemon juice

1 garlic clove, minced

3/4 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

1 pound turkey tenderloins, cut into 1-inch pieces

1 teaspoon less-sodium soy sauce

1/4 teaspoon Marmite

4 (1 1/2-ounce) hamburger buns, toasted

4 Bibb lettuce leaves

8 (1/4-inch-thick) tomato slices

PREPARATION

1. Preheat oven to 400°.

2. Lightly coat eggplant with cooking spray; wrap eggplant in foil. Place eggplant on a jelly-roll pan; bake at 400° for 45 minutes or until very tender, turning once. Remove from foil; cool slightly. Cut eggplant in half. Carefully scoop out pulp to measure 1 1/4 cups; discard skin. Place pulp in a food processor; process until smooth. Reserve 1/4 cup pureed pulp. Combine remaining pulp, 1 tablespoon parsley, 2 teaspoons oil, juice, and garlic. Stir in 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside.

3. To prepare grinder, place feed shaft, blade, and 1/4-inch die plate in freezer 30 minutes or until well chilled. Assemble the grinder just before grinding.

4. Arrange turkey pieces in a single layer on jelly-roll pan, leaving space between each piece. Freeze 15 minutes or until meat is firm but not frozen. Combine meat and remaining 2 teaspoons oil in large bowl; toss to combine. Pass meat through meat grinder completely. Immediately pass meat through grinder a second time. Combine reserved 1/4 cup eggplant puree, turkey, remaining 1 tablespoon parsley, soy sauce, and Marmite in a large bowl. Divide mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty. Press a nickel-sized indentation in the center of each patty. Cover and chill until ready to grill.

5. Preheat grill to medium-high heat.

6. Lightly coat patties with cooking spray; sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Place patties on grill rack, and grill 4 minutes until well marked. Carefully turn patties over, and grill 3 minutes or until done. Place 1 patty on bottom half of each bun; top each serving with 1 tablespoon eggplant mixture, 1 lettuce leaf, 1 tomato slice, and top half of bun. (Reserve remaining eggplant mixture for another use.)

Mother’s Day Delight: Asian Turkey Lettuce Wraps

Posted on May 6, 2015 by Sage Robinson

Why not give Mom a break this Mother’s Day and make her some delicious, healthy and low calorie Asian Turkey Lettuce Wraps? Recipe courtesy of Weight Watchers.

1 tsp canola oil
3 medium uncooked scallion(s), thinly sliced
1 medium yellow pepper(s), seeded and diced
1/2 tsp ginger root, fresh, peeled and grated
1 pound(s) uncooked ground turkey breast, lean
1/2 tsp chili powder
3 Tbsp low sodium soy sauce
8 leaf/leaves (large) lettuce, Iceberg variety

Instructions

Heat the oil in a large nonstick skillet over medium-high heat. Add the scallions, bell pepper, and ginger; cook, stirring constantly, about 1 minute.
Add the turkey and chili powder; cook, breaking it up with a wooden spoon, until browned and cooked through, about 5 minutes. Stir in the soy sauce.
Divide the turkey mixture evenly among the lettuce leaves; roll up tightly and serve at once. Yields 2 wraps per serving.

Notes

We think ground turkey, with its rich flavor, is best suited to this dish, but you can use ground skinless lean chicken breast, if you prefer. For a heartier meal, try using 2 (10-inch) flour tortillas for the wrappers instead of the 4 lettuce leaves, making half a tortilla per serving and increasing your PointsPlus value by 2.