Nutrition Facts: 1 burger with about 1/3 cup
onions equals 311 calories, 12 g fat ( 3 g saturated fat), 76 mg cholesterol, 596 mg sodium,
28 g carbohydrate, 2 g fiber, 21 g protein.
Diabetic Exchanges:
3 lean meat, 2 starch.
Good Granola (Below)
❧ PREP: 15 min.
❧ BAKE: 30 min. + cooling
This fun mix can be enjoyed by the
handful or as a topping on yogurt,
pudding or ice cream. “My husband
and I have 10 children, and I feel
good about them eating this for breakfast or anytime,” says Robin MacKenzie from Union City, Pennsylvania.
3 cups old-fashioned oats
1 cup toasted wheat germ
1/4 cup slivered almonds
1/4 cup sunflower kernels
1/4 cup wheat or oat bran
2 tablespoons sesame seeds
2 tablespoons flaxseed
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup honey
2 tablespoons canola oil
1-1/2 teaspoons vanilla extract
In a large bowl, combine the first nine ingredients; set aside. In a small saucepan,
combine the honey, oil and vanilla. Cook over
low heat for 1-2 minutes or until heated
through. Pour over oat mixture; toss to coat.
Spread into a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray.
Bake at 275° for 30-35 minutes or until lightly browned, stirring twice. Cool. Store in an
airtight container. Yield:
5 cups.
Nutrition Facts: 1/4 cup (calculated without ice
cream) equals 119 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 41 mg sodium, 16 g carbohydrate, 3 g fiber, 5 g protein. Diabetic Exchanges: 1 starch, 1 fat.
Low-Fat
Vanilla Ice Cream (Below left)
❧ PREP: 20 min. + chilling
❧ FREEZE: 3 hours
Field editor Rebecca Baird of Salt Lake
City, Utah shares her recipe for yum-
my “light” ice cream. It’s smooth and
creamy with wonderful vanilla flavor.
3/4 cup sugar
3 tablespoons cornstarch
1/8 teaspoon salt
4 cups fat-free half-and-half
2 egg yolks, beaten
3 teaspoons vanilla extract
In a large saucepan, combine the sugar, corn-
starch and salt. Gradually add half-and-half;
stir until smooth. Bring to a boil over medium
heat; cook and stir for 2 minutes or until thick-
ened. Remove from the heat; cool slightly.
Whisk a small amount of hot mixture into
egg yolks. Return all to the pan, whisking con-
stantly. Cook and stir over medium heat for
2-3 minutes or until mixture reaches 160°
and coats the back of a metal spoon.
Remove from the heat. Stir in vanilla. Cool
quickly by placing pan in a bowl of ice water;
stir for 2 minutes. Transfer to a bowl. Press
plastic wrap onto surface of custard. Refrigerate for several hours or overnight.
Fill cylinder of ice cream maker two-thirds
full; freeze according to manufacturer’s directions. Refrigerate remaining mixture until ready to freeze. Allow to ripen in ice cream
freezer or firm up in the refrigerator freezer
for 2-4 hours before serving. Yield: 1 quart.
Nutrition Facts: 1/2 cup (calculated without
granola) equals 182 calories, 1 g fat (trace
saturated fat), 53 mg cholesterol, 139 mg sodium, 34 g carbohydrate, trace fiber, 5 g protein.
Beef Pilaf Salad (Above right)
❧ PREP: 45 min. + chilling
Spicy, sweet, crunchy, chewy...this
main-dish salad has it all! “I’ve had
this recipe for more than 20 years,
and I love it,” writes Debbie Shivers of
Lake Ozark, Missouri. “It’s great to
take to summer get-togethers.”
2 cups thinly sliced cooked beef
sirloin steak (about 3/4 pound)
1 can ( 16 ounces) kidney beans,
rinsed and drained
1 cup cooked brown rice
1 cup canned garbanzo beans or
chickpeas, rinsed and drained
1 cup chopped apple
1/2 cup sliced celery
1 small green pepper, chopped
1/4 cup sliced ripe olives
1/4 cup sliced green onions
1/4 cup minced fresh parsley
DRESSING:
1/3 cup red wine vinegar
3 tablespoons olive oil
2 tablespoons water
2 teaspoons sugar
2 garlic cloves, minced
1 teaspoon ground mustard
1 teaspoon lemon juice
1/4 teaspoon salt
1/4 teaspoon paprika
Dash cayenne pepper
In a large bowl, combine the first 10 ingredients. In a jar with a tight-fitting lid, combine
the dressing ingredients; shake well. Pour
over salad and toss to coat. Cover and refrigerate for at least 1 hour. Yield:
6 servings.
Nutrition Facts: 1 cup equals 351 calories,
13 g fat ( 3 g saturated fat), 50 mg cholesterol, 375 mg sodium, 34 g carbohydrate, 7 g
fiber, 25 g protein. Diabetic Exchanges:
3 lean meat, 2 starch, 1 vegetable.
Food for Thought: You better cut the pizza in four pieces because I’m not hungry enough to eat six. —Yogi Berra
HERE’S TO HEALTH!
Have a dish that’s low in fat, sugar or
salt? Share it with other readers. For
Contributor Guidelines, see page 62.
