The Diabetes Comfort Food Cookbook

SERVES 8 SERVING SIZE about 1 1/2 cups PREPARATION TIME 15 minutes

You wouldn’t necessarily think of a salad as comfort food, but when it’s got Gorgonzola, declare the salad soothing! Pairing tart fall Braeburn apples with fresh citrus flavors and earthy walnut oil, this salad may appear on your dinner table more often than you think.

SALAD

2 large (8 ounces each) Braeburn apples, thinly sliced

2 tablespoons fresh lemon juice

1 large carrot, peeled and thinly sliced

8 cups mixed salad greens

1 small red onion, thinly sliced

VINAIGRETTE

2 tablespoons fresh orange juice

2 tablespoons fresh lemon juice

1 tablespoon honey

2 teaspoons Dijon mustard

1/4 cup walnut oil

sea salt, to taste

freshly ground black pepper, to taste

GARNISH

1/4 cup toasted walnut pieces

3 tablespoons crumbled Gorgonzola cheese

1 Coat the apples with the lemon juice and set aside. Place the carrot slices and mixed greens on a platter. Top with the onion and set aside.

2 Whisk together the orange and lemon juices, honey, and mustard. Slowly add the oil in a thin stream, whisking constantly.

3 Add the apples to the salad. Top with walnuts and cheese. Drizzle on the vinaigrette.

EXCHANGES/CHOICES

1 Fruit

2 Fat

Calories 150

Calories from Fat 90

Total Fat 10.0 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 95 mg

Total Carbohydrate 14 g

Dietary Fiber 3 g

Sugars 10 g

Protein 2 g

SERVES 12 SERVING SIZE 1/2 cup PREPARATION TIME 10 minutes COOK TIME 20 minutes

Braised Cabbage and Apples

Cabbage is such a part of my Eastern European heritage; it always showed up on the dinner plate when we needed a little comfort food. What I love most about cabbage is how long it stores and still cooks up with great flavor.

2 teaspoons vegetable oil

1 small onion, finely chopped

1 teaspoon caraway seeds

1 pound green cabbage, cored and thinly sliced (6 1/2 cups)

1 tablespoon cider vinegar

salt, to taste

2 small (3 ounces each) crisp red apples (such as Gala, Braeburn, or Empire), cored and cut into small cubes

1 teaspoon honey

2 tablespoons chopped walnuts, toasted (optional)

1 Heat oil in large skillet over medium heat. Add onion and caraway seeds. Sauté until onion is softened, about 5 minutes.

2 Stir in cabbage, vinegar, and salt. Cover. Cook just until cabbage wilts, about 4 minutes. Uncover. Increase heat to high. Add apples and honey. Cook, stirring frequently, until apples are crisp-tender and most of liquid cooks off, about 4 to 6 minutes. Transfer to a serving plate. Top with walnuts, if desired, and serve.

EXCHANGES/CHOICES

1/2 Carbohydrate

Calories 25

Calories from Fat 10

Total Fat 1.0 g

Saturated Fat 0.1 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 5 mg

Total Carbohydrate 5 g

Dietary Fiber 1 g

Sugars 3 g

Protein 1 g

Choosing the Right Cooking Oil

When making salads and preparing vegetables, it is often confusing to know which cooking oil is appropriate for each dish. Here is a quick cheat sheet for choosing the correct oil for various cooking methods and situations.

EXTRA VIRGIN OLIVE OIL

Use for virtually all cold salad dressings and light sautéing.

CANOLA OIL

Use when you want the oil flavor to be less dominant than olive oil.

It is also good for sautéing and stir-frying.

PEANUT OIL

Use for all stirfrying. High heat, high smoke point, and excellent flavor make this an excellent choice for Asian cooking.

AROMATIC NUT OILS (LIKE WALNUT OR HAZELNUT)

Use nut oils to lightly drizzle over cooked vegetables or salads.

SESAME OIL

Drizzle on Asian flavored foods and use in some Asian style sauces and dips.

SERVES 12 SERVING SIZE 1 cup PREPARATION TIME 20 minutes COOK TIME 10 minutes

Caesar Salad with Chicken^*

I had to include a classic Caesar Salad recipe in this book and you can adapt the recipe to suit your family’s palate.

Vegetarians can use meatless chicken strips or patties instead of the chicken breasts, you can also use shrimp, or you can even leave the protein out completely and serve it as a side dish. Serve with fresh warmed whole-grain bread.

1–1 1/2 pounds boneless, skinless chicken breasts or meatless chicken strips or patties

4–5 tablespoons olive oil, divided

1/4 teaspoon salt

1/8 teaspoon garlic powder

2 large (about 1 1/4 ounces each) slices sourdough bread, cut into 1/2-inch cubes (or buy packaged croutons)

1/4 teaspoon kosher salt

2 tablespoons reduced-fat mayonnaise 1/2 teaspoon minced garlic

2 tablespoons fresh lemon juice

1 teaspoon Worcestershire sauce 1/2 teaspoon anchovy paste, or use mashed capers

1 head romaine lettuce, washed, dried, and cut or ripped into bite-sized pieces (8–10 cups)

1/4 cup shredded Parmesan cheese

1 Preheat the oven or toaster oven to 400°F if you are making your own croutons.

2 Cut each chicken breast crosswise into thin strips. Place the chicken in a flat dish, drizzle with 1 tablespoon oil, salt, and the garlic powder, and flip the chicken several times to coat it. Heat a large nonstick skillet over medium heat. Sauté the chicken, turning occasionally, until it is cooked through, 5–7 minutes.

3 To make the croutons, in a medium bowl, toss the bread cubes with 1–2 tablespoons oil and the kosher salt. Place them on a baking sheet in a single layer and bake them in the preheated oven for 3–5 minutes, until they are slightly crisp and browned. Watch them carefully so they don’t burn. Set them aside.

4 To make the dressing, thoroughly whisk together the mayonnaise, 2 tablespoons olive oil, minced garlic, lemon juice, Worcestershire sauce, and anchovy paste.

5 Just before serving, vigorously toss the lettuce, cheese, chicken, croutons, and dressing in a large salad bowl.

EXCHANGES/CHOICES

1/2 Carbohydrate

2 Lean Meat

1/2 Fat

Calories 145

Calories from Fat 65

Total Fat 7.0 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Cholesterol 35 mg

Sodium 210 mg

Total Carbohydrate 5 g

Dietary Fiber 1 g

Sugars 1 g

Protein 14 g

*Recipe courtesy of Aviva Goldfarb and her daughter Celia

SERVES 4 SERVING SIZE 1 cup PREPARATION TIME 30 minutes COOK TIME 30 minutes

Classic Ratatouille

Ratatouille is the ultimate comfort food in France. Although perhaps not thought of as a comfort food here in the U.S., it should be! A rich stewed mixture of fresh garden vegetables is so satisfying any time of year. I make mine with a lot less fat than the traditional recipe, keeping it light and fresh. But it still packs a flavorful punch!

1 small eggplant, unpeeled, top removed

1/4 teaspoon salt

3 tablespoons olive oil, divided

1 onion, thickly sliced

1 small green pepper, seeded and chopped

1 small red pepper, seeded and chopped

2 garlic cloves, minced

4 medium tomatoes, seeded and coarsely chopped

2 small zucchini, halved lengthwise and cut crosswise into 1/2-inch strips

1/4 teaspoon dried thyme

1/4 teaspoon dried oregano

1/4–1/2 teaspoon freshly ground black pepper

1/8 teaspoon cayenne

1 Cut the eggplant into 3/4-inch cubes. Place the eggplant in a colander and sprinkle it with salt. Place a heavy bowl over the eggplant and let stand for 1/2 hour.

2 In a large skillet or Dutch oven, heat 1 tablespoon of the oil on medium-high heat. Add the onion and red and green peppers and sauté for 5 minutes. Add the garlic and tomatoes and sauté for 3 minutes. Remove the mixture from the pan and set aside.

3 Heat 1 tablespoon of oil and add the zucchini to the skillet. Sauté on medium-high heat for about 10 minutes. Remove the zucchini and place with the other vegetables.

4 Rinse the salt from the eggplant and dry it with a paper towel. Add 1 tablespoon of oil to the skillet. Sauté the eggplant on medium heat for 6–7 minutes. Add the reserved vegetables to the eggplant. Stir in the thyme, oregano, pepper, and cayenne and cook for 5 minutes.

EXCHANGES/CHOICES

3 Vegetable

2 Fat

Calories 185

Calories from Fat 100

Total Fat 11.0 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 15 mg

Total Carbohydrate 22 g

Dietary Fiber 6 g

Sugars 10 g

Protein 4 g

SERVES 8 SERVING SIZE 1/2 cup PREPARATION TIME 25 minutes

Chopped Salad with Cilantro Lime Dressing

Instead of a tossed salad, try something new and different. Rows of salad ingredients make for a pretty presentation and it’s easy to identify exactly what you’re eating. The cilantro dressing is so sublime; pour it over any other green salad to make that salad shine.

SALAD

4 cups thinly sliced romaine lettuce

2 carrots, peeled and diced

2 celery stalks, diced

2 plum tomatoes, seeded and diced

1/2 cup peeled and diced cucumber

1 cup canned black beans, drained

DRESSING

2 tablespoons cider vinegar

2 tablespoons fresh lime juice

2 tablespoons chopped cilantro

2 teaspoons honey

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1/4 cup olive oil

3 tablespoons toasted pumpkin or sunflower seeds

1 Place the lettuce on a shallow platter. In rows, arrange the carrots, celery, plum tomatoes, cucumber, and black beans.

2 Prepare the salad dressing. Whisk together the cider vinegar, lime juice, cilantro, honey, salt, and pepper. Slowly drizzle in the oil, whisking to incorporate.

3 Drizzle on the dressing. Top with toasted pumpkin or sunflower seeds.

EXCHANGES/CHOICES

1/2 Starch

1 Vegetable

1 1/2 Fat

Calories 140

Calories from Fat 80

Total Fat 9.0 g

Saturated Fat 1.4 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 210 mg

Total Carbohydrate 11 g

Dietary Fiber 4 g

Sugars 4 g

Protein 4 g

SERVES 8 SERVING SIZE 1/2 cup PREPARATION TIME 10 minutes COOK TIME 15 minutes

Creamy Polenta

I served this polenta to my Italian friends who thought I got this recipe from one of their relatives! When I told them there is not one scrap of butter in it, they refused to believe me. This creamy side dish has a double life when transformed into crispy croutons. The versatility of polenta never ceases to amaze me.

4 cups water

1 cup coarse ground yellow polenta

1 tablespoon mascarpone cheese

2 tablespoons freshly grated Parmesan cheese

sea salt, to taste

freshly ground black pepper, to taste

1 In a 2-quart saucepan bring the water to a boil. Slowly add the polenta, whisking constantly. (Do not add the polenta all at once as it will sit in one large mass and will be difficult to stir.) Continue to whisk over medium heat until the mixture looks thick, but is still creamy and starts to pull away from the sides of the pan, about 10–15 minutes. You may need to switch to a wooden spoon to stir.

2 Remove the pot from heat. Whisk in the cheeses. Season with salt and pepper and serve immediately.

EXCHANGES/CHOICES

1 Starch

Calories 80

Calories from Fat 15

Total Fat 1.5 g

Saturated Fat 0.8 g

Trans Fat 0.0 g

Cholesterol 5 mg

Sodium 20 mg

Total Carbohydrate 14 g

Dietary Fiber 1 g

Sugars 0 g

Protein 2 g

Variation: Polenta Croutons

SERVES 14 SERVING SIZE 6–7 croutons

1 Preheat the oven to 350°F. Prepare Creamy Polenta and pour it into an 8 × 8-inch glass pan, cover, and refrigerate overnight. Turn the polenta onto a cutting board and cut into 1/2 × 1/2-inch cubes. Toss the croutons in a bowl with olive oil cooking spray and 1 teaspoon Italian dry seasoning to coat.

2 Spread the croutons in a single layer on a baking sheet. Bake them for 1 hour until dry and toasted.

EXCHANGES/CHOICES

1/2 Starch

Calories 45

Calories from Fat 10

Total Fat 1.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 8 mg

Total Carbohydrate 0 g

Dietary Fiber 0 g

Sugars 0 g

Protein 1 g

SERVES 8 SERVING SIZE 1/2 cup PREPARATION TIME 10 minutes COOK TIME 10–12 minutes

Creamy Succotash^*

Steamed vegetables are nice, but for true classic comfort, there is nothing like a creamy succotash. The chives at the end lift the entire dish with almost a spring-like finish.

2 cups fresh or frozen baby lima beans

2 cups fresh corn kernels

1 cup fat-free half-and-half

1 tablespoon light olive oil

kosher salt, to taste

3 tablespoons chopped fresh chives

1/4 teaspoon freshly ground black pepper

1 Bring lima beans, corn, half-and-half, olive oil, and salt to boil in large saucepan over high heat.

2 Reduce heat to medium, cover, and cook until tender, 10–12 minutes. Remove from heat and stir in chives and pepper.

EXCHANGES/CHOICES

1/2 Starch

1/2 Fat

Calories 105

Calories from Fat 20

Total Fat 2.5 g

Saturated Fat 0.6 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 60 mg

Total Carbohydrate 18 g

Dietary Fiber 3 g

Sugars 3 g

Protein 4 g

*Adapted from Eat To Beat Diabetes (Readers Digest, 2007)

5 Great Salad Add-Ins

1. FRESH HERBS AS GREENS.

Fresh basil, sorrel, dill, thyme, and oregano are delicious when added to any salad.

2. REHYDRATED SLICED SUN-DRIED TOMATOES.

Toss in a few for a highlight in every bite.

3. DICED ROASTED RED OR YELLOW PEPPERS.

Excellent all by themselves, drizzled with a little olive oil, salt, and pepper.

4. PARMESAN CHEESE (SHREDDED OR IN SHARDS).

Spike any salad with just a little bit of this prized cheese.

5. SLICED JICAMA, JERUSALEM ARTICHOKES, AND FENNEL SLICES.

All add exotic accents to any salad.

SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 15 minutes COOK TIME 40 minutes

Crispy Roasted Cauliflower

Simply prepared vegetables are often the tastiest and most satisfying part of a meal. In this case, less is really more. My guests couldn’t believe that I made this dish with so few ingredients.

1 medium head cauliflower, cut into small florets

2 teaspoons olive oil

kosher salt, to taste

freshly ground black pepper, to taste

TOPPING

1/2 cup fresh breadcrumbs (preferably made from Italian bread)

1 tablespoon freshly grated Parmesan cheese

2 teaspoons olive oil

1/2 teaspoon dried oregano

1 Preheat the oven to 425°F. Line a 10 × 15-inch baking sheet with parchment paper.

2 Bring a 2-quart pot of water to a boil. Add the cauliflower, turn off the heat and let the cauliflower stand in the water for 2 minutes. Drain the cauliflower into a colander and place it in a single layer on a kitchen towel. Pat the cauliflower dry with another kitchen towel and allow it to sit for 5 minutes to dry thoroughly. This helps ensure the crispness as they roast in the oven.

3 Add the cauliflower to a bowl. Toss the cauliflower with 2 teaspoons olive oil, salt, and pepper.

4 Mix the breadcrumbs, Parmesan cheese, 2 teaspoons of olive oil, and dried oregano in a small bowl. Add mixture to the cauliflower and toss well with tongs.

5 Spread the cauliflower onto the prepared pan in a single layer. Roast for about 20–25 minutes until the cauliflower is crispy but not overcooked, and the breadcrumbs are browned. To ensure crispness, allow the cauliflower to rest for 5 minutes on the baking sheet before serving.

EXCHANGES/CHOICES

1 Vegetable

1/2 Fat

Calories 50

Calories from Fat 25

Total Fat 3.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 50 mg

Total Carbohydrate 5 g

Dietary Fiber 2 g

Sugars 1 g

Protein 2 g

SERVES 4 SERVING SIZE 1/2 cup PREPARATION TIME 12 minutes COOK TIME 21 minutes

Ginger Carrots with Golden Raisins and Lemon

Remember very sweet glazed carrots? Here they are delightfully sweet but without that thick, heavy sauce. The lemon really makes this dish shine with a lovely vibrancy.

1/2 cup golden or black raisins

5 medium carrots

2 teaspoons finely minced fresh ginger

juice of 1/2 lemon

2 teaspoons butter

2 teaspoons brown sugar

2 teaspoons cornstarch

1 teaspoon grated lemon zest

1 Bring 3 cups water to a boil in a medium saucepan.

2 Meanwhile, in a medium bowl, combine the raisins and hot water. Cover. Let stand for about 15 minutes.

3 Meanwhile, peel and slice the carrots diagonally into 1/2-inch pieces. In a large pot of boiling water, add the carrots, ginger, and lemon juice. Cook the carrots for about 6 to 7 minutes. Drain.

4 Drain the raisins, reserving 3/4–cup liquid and set aside. In a skillet, melt the butter over medium heat. Add the brown sugar and cook 30 seconds. Mix together the reserved raisin water and cornstarch. Add to the butter brown sugar mixture. Cook for about 1 minute, until thickened. Add the raisins and carrots and cook for 1 minute. Add the lemon zest and serve.

EXCHANGES/CHOICES

1 Fruit

2 Vegetable

1/2 Fat

Calories 115

Calories from Fat 20

Total Fat 2.0 g

Saturated Fat 1.3 g

Trans Fat 0.0 g

Cholesterol 5 mg

Sodium 70 mg

Total Carbohydrate 25 g

Dietary Fiber 3 g

Sugars 17 g

Protein 1 g

SERVES 4 SERVING SIZE about 1/2 cup PREPARATION TIME 20 minutes

Greek Country Salad

To me, one of the most comforting cuisines in the world is Greek. One of my very favorite salads is a Greek salad. This version, direct from my travels through Greece, is more streamlined than the ones served in the U.S. I think you will love its straightforwardness; just fresh veggies enhanced with a little olive oil and a sprinkling of creamy feta.

1/2 medium red onion, thinly sliced

2 tomatoes, cut into wedges

1 yellow bell pepper, cut into thin strips

1/2 English cucumber, cut into thin slices

DRESSING

1 1/2 tablespoons olive oil

2 teaspoons fresh lemon juice

2 teaspoons dried oregano

sea salt, to taste

freshly ground black pepper, to taste

GARNISH

1/4 cup pitted Kalamata olives

3 tablespoons reduced-fat feta cheese

1 Toss the red onion, tomatoes, pepper, and cucumber together.

2 Whisk the olive oil, lemon juice, oregano, salt, and pepper.

3 Drizzle the dressing over vegetables and top with olives and feta cheese.

EXCHANGES/CHOICES

2 Vegetable

1 1/2 Fat

Calories 105

Calories from Fat 65

Total Fat 7.0 g

Saturated Fat 1.4 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 160 mg

Total Carbohydrate 10 g

Dietary Fiber 2 g

Sugars 4 g

Protein 3 g

5 Steps to Making a Perfect Salad

1. Select a mixture of different greens for better nutrition and contrasting textures and flavors.

2. Tear the leaves with your hands rather than cutting the leaves, to avoid bruising the delicate leaves.

3. Prepare your dressing at least 1/2 hour prior to serving so the flavors can meld.

4. Add the salad dressing to the bowl. Add the greens and toss gently to coat the leaves. Use less dressing than you think; dressing should just lightly coat the greens.

5. Add salt and pepper to the salad at the last moment. Adding salt and pepper earlier causes the greens to wilt.

SERVES 4 SERVING SIZE 1/2 apple PREPARATION TIME 5 minutes COOK TIME 17 minutes

Maple Apples

Do you love apple pie, but don’t have time to make a crust? Why not use the same flavors commonly found in an apple pie, without the crust? You can serve this alongside a grilled pork entrée, or top it with a scoop of reduced-fat ice cream or frozen yogurt for a delicious dessert. The best part: it takes less than 30 minutes to make.

2 Granny Smith or Braeburn apples, unpeeled and sliced into 1/2-inch wedges

1 tablespoon fresh lemon juice

1 teaspoon canola oil

1/4 cup apple cider

1 tablespoon pure maple syrup

1/4 teaspoon cinnamon

1/4 teaspoon ground cloves

1 tablespoon toasted slivered almonds

1 In a small bowl, toss the apples with the lemon juice.

2 Heat the oil in a large skillet over medium heat. Add the apples and sauté for 6 minutes, or until the apples develop a rich brown color. Reduce the heat to low, cover, and cool for 3 minutes until apples are soft. Remove the apples with a slotted spoon and set aside.

3 In the same skillet, add the remaining ingredients except the almonds. Bring to a boil and cook over medium heat until syrupy. Add the apples and sprinkle with the almonds.

EXCHANGES/CHOICES

1 Fruit

1/2 Fat

Calories 80

Calories from Fat 20

Total Fat 2.5 g

Saturated Fat 0.2 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 0 mg

Total Carbohydrate 16 g

Dietary Fiber 2 g

Sugars 12 g

Protein 1 g

SERVES 12 SERVING SIZE 1 popover PREPARATION TIME 15 minutes COOK TIME 25 minutes

Parmesan Popovers

As much as I know about food science, it never ceases to amaze me the rising power of a popover. I’m like an excited little kid when I see the popovers grow tall. It’s refreshing to get so excited about food, isn’t it?

1 cup all-purpose flour, sifted

1/4 cup plus

1 tablespoon freshly grated Parmesan cheese

pinch salt

1/4 teaspoon freshly ground black pepper

2 large eggs

1 egg white

1 cup 1% milk

1 tablespoon butter, melted

2 scallions, minced (white and green part)

1 Preheat oven to 425°F. Lightly coat 12-cup popover pan or muffin tin with nonstick cooking spray and put in oven to preheat. Whisk flour, Parmesan, salt, and pepper in medium bowl. Make a well in center of flour mixture.

2 Whisk eggs, egg white, milk, and butter until frothy. Pour into well of flour mixture and whisk just until smooth. Stir in scallions.

3 When a drop of water dances and sizzles in the pan, it’s hot enough. Spoon in batter, dividing it evenly among the 12 cups. Bake 15 minutes. Reduce oven temperature to 350°F and bake until golden and puffed, about 10 minutes longer. Immediately remove popovers from pan and quickly make a small slit in the side of each to release steam.

EXCHANGES/CHOICES

1/2 Starch

1/2 Fat

Calories 80

Calories from Fat 25

Total Fat 3.0 g

Saturated Fat 1.4 g

Trans Fat 0.0 g

Cholesterol 40 mg

Sodium 50 mg

Total Carbohydrate 9 g

Dietary Fiber 0 g

Sugars 1 g

Protein 4 g

SERVES 10 SERVING SIZE 1/2 cup PREPARATION TIME 25 minutes COOK TIME 20–30 minutes

Roasted Potatoes, Carrots, and Parsnips

When everyone else was bringing sweet potatoes capped with marshmallows to holiday dinners, our family would bring this lovely roasted mixture of potatoes, carrots, and parsnips. The technique of roasting is actually the comforting part; the high temperature puts a crispy crust on root vegetables that beats sweet potatoes and marshmallows every time.

5 large (2 3/4 ounces each) carrots, peeled, ends trimmed, sliced on diagonal

4 large (5 ounces each) parsnips, peeled, ends trimmed, sliced on diagonal

2 (5 ounces each) sweet potatoes, peeled, cut into medium cubes

2 tablespoons olive oil

1 teaspoon kosher salt

2 tablespoons fresh herbs (thyme, oregano, sage, or rosemary)

freshly ground black pepper, to taste

1 Heat the oven to 450°F. In a large bowl, combine the vegetables with the oil, salt, and herbs. Toss to coat.

2 Arrange vegetables on two parchment paper–lined baking sheets. Roast until soft on the inside and browned on the outside, about 20–30 minutes. Flip the vegetables halfway through the cooking.

3 Serve warm or at room temperature.

EXCHANGES/CHOICES

1 Starch

1/2 Fat

Calories 90

Calories from Fat 25

Total Fat 3.0 g

Saturated Fat 0.4 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 230 mg

Total Carbohydrate 16 g

Dietary Fiber 3 g

Sugars 5 g

Protein 1 g

SERVES 8 SERVING SIZE 1/2 cup PREPARATION TIME 20 minutes COOK TIME 40 minutes

Rustic Garlic and Olive Oil Mashed Potatoes

Mashed potatoes go Italian! Italians eat mashed potatoes, perhaps not in the profuse amounts that we do in America, but their mashed potatoes are heavy on flavor. Mashing them with 14, yes that’s right, 14 garlic cloves, makes for unbelievable flavor. By using olive oil instead of butter, the nutritional value is increased. Although a lot of low-fat mashed potato recipes call for using chicken stock in place of cream or milk, I find that the broth actually dilutes the flavor of the potatoes. All you need is some of the cooking liquid and the olive oil to give the potatoes body and creaminess.

2 pounds peeled and halved russet potatoes

14 peeled, whole garlic cloves

3 1/2 tablespoons olive oil

1/3 cup grated fresh Parmesan cheese

kosher salt, to taste

freshly ground black pepper, to taste

1 Bring a large pot of salted water to a boil. Add the potatoes and garlic and bring to boil. Lower the heat, cover, and simmer on low heat for about 25–35 minutes or until very tender.

2 Drain the potatoes, saving 1/2 cup of the cooking liquid. Add the potatoes back to the pot. Place a dishtowel over the pan and 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 desired consistency. Add in the Parmesan cheese, salt, and pepper.

EXCHANGES/CHOICES

1 Starch

1 1/2 Fat

Calories 150

Calories from Fat 65

Total Fat 7.0 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Cholesterol 5 mg

Sodium 35 mg

Total Carbohydrate 19 g

Dietary Fiber 2 g

Sugars 1 g

Protein 3 g

SERVES 24 SERVING SIZE 1/2 cup PREPARATION TIME 10 minutes COOK TIME 20 minutes

Saffron Asparagus Risotto with Peas

Saffron’s rich golden color enhances this creamy dish. With so many versions of this classic Italian comfort food, this one is beautiful, lower in fat and calories, and simple to make.

9 cups low-fat, reduced-sodium chicken broth

large pinch saffron threads

2 small sprigs rosemary

2 sprigs thyme

1 tablespoon garlic oil (or olive oil)

1 large onion, diced

1 large leek, washed and bottom thinly sliced (about 2 cups)

3 cloves garlic, minced

2 1/2 cups Arborio rice

sea salt, to taste

freshly ground pepper, to taste

1 cup dry white wine (Pinot Grigio is best)

1 cup asparagus, thinly sliced on the diagonal

1 cup frozen peas

1/2 cup dry-packed sun-dried tomatoes, rehydrated and sliced

1/4 cup fresh chopped basil

1/4 cup fresh Parmesan or Pecorino Romano cheese (optional)

2 teaspoons fresh lemon zest

1 Heat the broth in a medium pot over medium heat. Crumble in the saffron threads and stir to dissolve. Tie the rosemary and thyme in cheesecloth to make an herb sachet that will flavor the broth. Or, if you don’t have cheesecloth, add the rosemary and thyme sprigs directly to the broth; just make sure you do not add them into the rice mixture.

2 Heat the oil in a large skillet or a wide, shallow stockpot, over medium heat. Add the onion, leek, and garlic, cover, and cook for 3 minutes. Add the rice and sauté uncovered for 5 minutes. Season with salt and pepper. Add the wine to the rice and cook until the rice absorbs the liquid, constantly stirring in a circular motion.

3 Add two ladlefuls of broth to the rice and stir until the liquid is absorbed. Keep adding a ladleful at a time to the rice until the last ladleful is added and the rice is creamy. This entire process takes about 20 minutes. The risotto should be creamy.

4 Meanwhile, add the asparagus and peas to a microwavesafe container. Pour the remaining cup of chicken broth on top. Cover and microwave for about 6 minutes, just until vegetables are tender, but retain color. Drain the vegetables and set aside.

5 During the last 5 minutes of stirring, add in the asparagus, peas, sun-dried tomatoes, and the basil. Stir for 1 minute. Add the freshly grated cheese and lemon zest.

EXCHANGES/CHOICES

1 Starch

Calories 95

Calories from Fat 5

Total Fat 0.5 g

Saturated Fat 0.1 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 205 mg

Total Carbohydrate 18 g

Dietary Fiber 1 g

Sugars 2 g

Protein 3 g

SERVES 6 SERVING SIZE 1 cup PREPARATION TIME 10 minutes COOK TIME 1 hour

Spaghetti Squash with Pine Nuts and Sage

I remember making my first spaghetti squash when I was a teenager. My sister and I had so much fun combing out strands of the squash as you would spaghetti. We always called spaghetti squash “our” spaghetti. This version is much more grown up with the flavors of sage and cheese, but to be honest, I could still top spaghetti squash with a little marinara sauce and call it a meal.

1 medium (2 pounds) spaghetti squash, halved and seeded

2 teaspoons olive oil

1 onion, minced

1 large shallot, minced

2 garlic cloves, minced

1/4 cup pine nuts

2 tablespoons freshly grated Romano cheese

1 tablespoon minced fresh sage

1/4 teaspoon crushed red pepper flakes

sea salt, to taste

freshly ground pepper, to taste

1 Preheat the oven to 400°F. Place the squash halves cutside down on a parchment paper–lined baking sheet and roast for about 50 minutes, or until tender.

2 Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, shallot, and garlic and sauté for 4 minutes. Add in the pine nuts and cook for 2 minutes until the pine nuts are lightly browned. Set aside.

3 When the squash is cooked, turn over squash to cut side up. With a pasta rake or large spoon, scoop the flesh from the squash shell. The flesh will come out like strands of spaghetti. Add the squash to a large serving bowl and rake through the strands to keep them separated. Add in the pine nut mixture, cheese, sage, crushed red pepper flakes, salt, and pepper. Toss well and serve.

EXCHANGES/CHOICES

1/2 Starch

1 Fat

Calories 95

Calories from Fat 55

Total Fat 6.0 g

Saturated Fat 0.8 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 35 mg

Total Carbohydrate 9 g

Dietary Fiber 2 g

Sugars 3 g

Protein 2 g

SERVES 12 SERVING SIZE 1/2 medium sweet potato PREPARATION TIME 25 minutes COOK TIME 30 minutes

Spiced Sweet Potato Wedges

Sweet potato wedges have more vitamin A, less fat, and fewer calories than any regular fries could hope to have. The beautiful burnt orange color and deep-spiced aromas make these really addictive, so keep your portions under control, but do enjoy!

6 medium (5 ounces each) sweet potatoes

1 1/2 tablespoons olive oil

2 teaspoons sugar

1/2 teaspoon ground cinnamon

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon cayenne pepper

1 Preheat the oven to 500°F.

2 Peel the potatoes and cut lengthwise into sixths. Combine the potatoes and the oil in a large bowl and toss well. Combine the sugar, cinnamon, salt, pepper, and cayenne pepper in a small bowl. Add the spice mixture to the potatoes and toss again.

3 Arrange the potatoes cut side down in a single layer on a baking sheet. Bake for 10 minutes. Turn the wedges over and bake 20 more minutes, until tender.

EXCHANGES/CHOICES

1/2 Starch

1/2 Fat

Calories 60

Calories from Fat 20

Total Fat 2.0 g

Saturated Fat 0.3 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 95 mg

Total Carbohydrate 10 g

Dietary Fiber 2 g

Sugars 4 g

Protein 1 g

SERVES 9 SERVING SIZE 1/2 cup PREPARATION TIME 5 minutes COOK TIME 20 minutes

Spinach with Golden Raisins

This is a Sicilian recipe I learned in Italy many years ago. It’s typically served at informal dinners. The added sweetness of the raisins tempers the peppery taste of spinach, so much that even finicky eaters will love this dish.

1/2 cup golden raisins

boiling water (to cover the raisins)

3 quarts water

2 pounds fresh spinach, washed, stemmed, and coarsely chopped

2 tablespoons olive oil

4 tablespoons pine nuts

4 garlic cloves, thickly sliced

kosher salt, to taste

freshly ground black pepper, to taste

1 Place the raisins in a bowl with boiling water. Set aside for 10 minutes.

2 Meanwhile, bring the 3 quarts of water to a boil. Add the spinach a little at a time, pushing it down to the bottom of the pot with a spoon. Once all the spinach has been added, give it a good stir, and reduce the heat to mediumhigh and cook for 3 minutes. Drain and set aside.

3 Heat the olive oil, pine nuts, and garlic in a large skillet over medium heat and sauté for 2 minutes. Drain the raisins and discard the soaking water. Add the raisins and spinach to the pan and cook for 2 minutes. Season with salt and pepper.

EXCHANGES/CHOICES

1/2 Fruit

1 Vegetable

1 Fat

Calories 95

Calories from Fat 55

Total Fat 6.0 g

Saturated Fat 0.7 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 60 mg

Total Carbohydrate 10 g

Dietary Fiber 2 g

Sugars 5 g

Protein 3 g

SERVES 6 SERVING SIZE 1/2 cup + 2 tablespoons dressing PREPARATION TIME 20 minutes COOK TIME about 17 minutes

Steamed New Potatoes with Creamy Herb Dressing

My recipe testers unanimously agreed that they would prefer this creamy dressing to butter any day. Use the dressing separate from the potatoes to dress up steamed broccoli, asparagus, or a tossed salad. If you prefer a more robust dressing, add some rosemary or basil to the dressing as well. Do not substitute dried herbs for this dish; it simply won’t work!

1 pound new potatoes, scrubbed, halved

1/4 cup loosely packed fresh dill, stems removed

3/4 cup loosely packed parsley leaves, stems removed

2 tablespoons minced thyme

1/3 cup coarsely chopped chives

3/4 cup fat-free mayonnaise

1/2 cup low-fat buttermilk

2 tablespoons cider or champagne vinegar

3/4 teaspoon hot sauce

sea salt, to taste

freshly ground black pepper, to taste

1 Fill the bottom of a large saucepan with 1 inch of water. Place a steamer rack inside the pot. Add the potatoes to the rack and cover. Steam the potatoes for about 15–17 minutes, until tender. Check on the water level and add more water if necessary. Test the tenderness of the potatoes by inserting a wooden or metal skewer into the potato. There should be no resistance.

2 While the potatoes steam, combine the dill, parsley, thyme, and chives with the mayonnaise in a food processor. Process until the herbs are chopped and are incorporated into the mayonnaise.

3 With the motor running, slowly pour the buttermilk through the feed tube and add in the vinegar, hot sauce, salt, and pepper. Process until combined. Adjust seasonings.

4 Serve the potatoes with the creamy herb dressing.

EXCHANGES/CHOICES

1 1/2 Starch

Calories 110

Calories from Fat 10

Total Fat 1.0 g

Saturated Fat 0.3 g

Trans Fat 0.0 g

Cholesterol 5 mg

Sodium 245 mg

Total Carbohydrate 23 g

Dietary Fiber 3 g

Sugars 4 g

Protein 3 g

SERVES 6 SERVING SIZE 1/2 cup PREPARATION TIME 10 minutes COOK TIME 30 minutes

Sweet Potato and Squash Mash^*

A perfect fall side dish incorporating the best of the autumn harvest. The banana gives it a slight dessert-like panache.

2 large (7 ounces each) sweet potatoes

1/2 medium (1–2 pound) butternut squash

1 ripe large banana

2 tablespoons brown sugar

1/2 tablespoon ground cinnamon

1 Peel the sweet potatoes and cut into medium chunks. Discard any seeds from the butternut squash. Peel the squash and cut into medium chunks. Add the sweet potatoes and butternut squash to a large pot. Add water to cover and bring to a boil. Gently boil the potatoes and squash for about 30 minutes until fork tender.

2 Drain the squash and potatoes and add to a large bowl. Add the banana and mash with a potato masher until a creamy yet lumpy texture has developed.

3 Add the brown sugar and cinnamon and mix well.

EXCHANGES/CHOICES

1 Starch

1/2 Fruit

Calories 100

Calories from Fat 0

Total Fat 0.0 g

Saturated Fat 0.1 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 20 mg

Total Carbohydrate 25 g

Dietary Fiber 3 g

Sugars 11 g

Protein 1 g

*Recipe courtesy of Corinne Dobbas, MS, RD

SERVES 8 SERVING SIZE 1/8 recipe PREPARATION TIME 10 minutes

Tomato, Basil, and Mozzarella Salad^*

While we typically associate comfort foods with winter, this dish is a perfect complement to any summer meal.

2 medium (5 ounces each) vine-ripened tomatoes

3 1/2 ounces part-skim mozzarella cheese

6 leaves fresh basil

2 teaspoons olive oil

sea salt, to taste

freshly ground black pepper, to taste

1 Slice tomatoes into rounds and lay on a plate.

2 Slice the mozzarella into thin slices and place over each tomato.

3 Chop the basil and sprinkle evenly over the mozzarella.

4 Drizzle olive oil over all the slices and season with salt and pepper.

EXCHANGES/CHOICES

1 Fat

Calories 45

Calories from Fat 25

Total Fat 3.0 g

Saturated Fat 1.4 g

Trans Fat 0.0 g

Cholesterol 10 mg

Sodium 80 mg

Total Carbohydrate 2 g

Dietary Fiber 0 g

Sugars 1 g

Protein 3 g

*Recipe courtesy of Alexandra Oppenheimer, RD

Make Your Own Flavored Vinegar

Make your salad dressing more appealing with homemade flavored vinegars! It’s so easy. Just add a quart of cider or white wine vinegar to a 1-quart bottle. Add in one of the following variations, cap the bottle, and let the contents sit for a week before using. Drizzle on salads and vegetables with or without the addition of oil.

BASIL VINEGAR

Add 2 tablespoons dried basil, pinch sugar, 1/2 teaspoon minced garlic, 1 bay leaf, and 2 sprigs fresh oregano; add a few leaves fresh basil.

GARLIC VINEGAR

Add 3 cloves minced garlic; 2 garlic cloves, thinly sliced; and 5 whole peeled garlic cloves.

RASPBERRY VINEGAR

Add 1/2 cup mashed, frozen, unsweetened raspberries; pinch celery seeds; and 10 whole raspberries.

TARRAGON VINEGAR

Add 2 tablespoons dried tarragon, 1 peeled garlic clove, pinch sugar, and 1 large sprig fresh tarragon.