recipes

CINNAMON GRANOLA

Makes about 21/2 quarts.

Note: No doubt a good breakfast is key to vitality, yet too often we rush away. Schulman reports that her son takes a batch of this granola to school every day for a midmorning snack. It's far healthier and cheaper than most of the granolas you'll find in the stores. From "The Very Best of Recipes for Health," by Martha Rose Schulman.

• 6 c. flaked or rolled oats

• 2 c. oat bran

• 1/2 c. flaxseed, coarsely ground

•1/2 c. flaked or shaved coconut, optional

• 3/4 c. chopped almonds

• 3/4 c. broken pecans

• 1/2 to 1 tsp. freshly grated nutmeg

• 1 tbsp. ground cinnamon

• 1/2 to 3/4 tsp. salt, optional

• 1/2 c. mild honey, such as clover

• 1/3 c. canola oil

• 1 tbsp. vanilla extract

• 1 to 2 c. raisins, optional

Directions

Preheat the oven to 325 degrees with the racks on the middle and lower settings. Line 2 baking sheets with parchment.

Toss together the oats, oat bran, flaxseed, coconut, almonds, pecans, nutmeg, cinnamon and salt in a very large bowl.

Combine the honey, oil and vanilla extract in a saucepan or in a measuring cup. Warm over low heat or at 50 percent power in a microwave. Do not let the oil mixture come to a simmer. Pour into the oat mixture. Stir to coat evenly.

Spread the granola on the baking sheets. Bake for 45 minutes to 1 hour until golden, stirring every 10 to 15 minutes and switching the position of the baking sheets. Remove from the oven. Stir in the raisins. Cool on the baking sheets. Store in well-sealed container.

Nutrition information per 1/2-cup serving:

Calories 255 Fat 13 g Sodium 4 mg

Carbohydrates 33 g Saturated fat 1 g Calcium 49 mg

Protein 7 g Cholesterol 0 mg Dietary fiber 6 g

Diabetic exchanges per serving: 2 bread/starch, 2 1/2 fat.

Picnic Oven-Fried Chicken

Serves 4.

Note: Who knew crunchy, tender, flavorful chicken didn't have to be fried? From "The Simple Art of EatingWell Cookbook," by Jessie Price and the EatingWell Test Kitchen.

• 1/2 c. nonfat buttermilk

• 1 tbsp. Dijon mustard

• 2 cloves garlic, minced

• 2 dashes hot sauce

• 21/2 to 3 lb. whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks

• 1/2 c. whole-wheat flour

• 2 tbsp. sesame seeds

• 11/2 tsp. paprika

• 1 tsp. thyme

• 1 tsp. baking powder

• 1/8 tsp. salt

• Freshly ground pepper to taste

• Olive oil cooking spray

Directions

Whisk the buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

Preheat the oven to 425 degrees. Line a baking sheet with foil. Set a wire rack on it and coat with cooking spray.

Combine flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a sealable bag. Tapping off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Tap off excess flour; place the chicken on the prepared rack. Spray the chicken pieces with cooking spray.

Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Nutrition information per serving:

Calories 304 Fat 12 g Sodium 330 mg

Carbohydrates 10 g Saturated fat 3 g Calcium 120 mg

Protein 38 g Cholesterol 105 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1/2 bread/starch, 5 lean meat.

LEBANESE POTATO SALAD

Serves 4.

Note: Dressed with a tangy lemon vinaigrette and fresh mint, this invigorating and dairy-free potato salad is perfect on a picnic. It pairs beautifully with the fried chicken recipe here. From "The Simple Art of EatingWell Cookbook."

• 2 lb. russet potatoes, scrubbed (about 3 medium potatoes)

• 1/4 c. lemon juice

• 3 tbsp. extra-virgin olive oil

• 1/2 tsp. salt

• Freshly ground pepper to taste

• 4 green onions, thinly sliced

• 1/4 c. chopped fresh mint

Directions

Place the potatoes in a large saucepan or Dutch oven and cover with lightly salted water. Bring to a boil and cook until tender, 25 to 30 minutes. Drain and rinse with cold water. Transfer to a cutting board. Let cool for about 20 minutes. Cut the cooled potatoes into 1/2-inch pieces.

Whisk the lemon juice, oil, salt and pepper in a large bowl. Add the potatoes and toss to coat.

Just before serving, add the green onions and mint to the salad and toss gently.

Nutrition information per serving:

Calories 270 Fat 10 g Sodium 700 mg

Carbohydrates 42 g Saturated fat 1 g Calcium 64 mg

Protein 4 g Cholesterol 0 mg Dietary fiber 6 g

Diabetic exchanges per serving: 2 bread/starch, 1 other carb, 2 fat.

TANDOORI TOFU

Serves 6.

Note: These tofu steaks absorb the tandoori-inspired spice rub and a little smoke from the grill. From "The Simple Art of EatingWell Cookbook."

• 2 tsp. paprika

• 1 tsp. salt, divided

• 1/2 tsp. ground cumin

• 1/2 tsp. ground coriander

• 1/4 tsp. ground turmeric

• 3 tbsp. extra-virgin olive oil

• 1 tbsp. minced garlic

• 1 tbsp. lime juice

• 2 (14-oz.) pkg. extra-firm or firm water-packed tofu, drained

• 2/3 c. nonfat plain yogurt

• 6 tbsp. sliced green onions or chopped fresh cilantro for garnish

Directions

Preheat the grill to medium high or preheat the oven.

Combine paprika, 1/2 teaspoon salt, cumin, coriander and turmeric in a small bowl.

Heat the oil in a small skillet over medium heat. Add the garlic, lime juice and the spice mixture; cook, stirring, until sizzling and fragrant, about 1 minutes. Remove from the heat.

Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining 1/2 teaspoon salt. (Reserve the remaining spiced oil.)

Oil the grill rack. Grill the tofu until it has grill marks and is heated through, 2 to 3 minutes per side. Or, to broil, set the tofu on a baking sheet or broiler pan and broil about 6 inches from the heat source for about 3 minutes per side.

Combine the yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt, garnished with green onions or cilantro, if desired.

Nutrition information per serving:

Calories 204 Fat 15 g Sodium 430 mg

Carbohydrates 6 g Saturated fat 2 g Calcium 300 mg

Protein 15 g Cholesterol 1 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1/2 other carb, 2 medium-fat meat, 1 fat.

Sauteed Broccolini with Garlic-Infused Soy Sauce

Serves 4.

Note: Broccolini is a cross between broccoli and Chinese kale; it's sometimes called baby broccoli. Broccoli and cauliflower can be substituted. Mirin is a low-alcohol sweet Japanese wine. From "Skinny Bitch Ultimate Everyday Cookbook," by Kim Barnouin.

• 21/2 c. broccolini, about 1/2 to 3/4 lb., trimmed (see Note)

• 1 tsp. salt

• 2 tbsp. grapeseed or vegetable oil, divided

• 2 garlic cloves, chopped

• 3 tbsp. soy sauce

• 2 tbsp. mirin or sherry (see Note)

• 2 tbsp. sliced almonds

• 2 tsp. chopped fresh parsley

Directions

Preheat the oven to 350 degrees. Bring a large pot of water to a boil. Add the broccolini and salt, and cook about 2 minutes. Turn off the heat and let the water cool while making the sauce.

In a medium saucepan, warm 1 tablespoon grapeseed oil over medium heat, about 30 seconds. Add garlic, soy sauce and mirin or sherry, and cook about 1 minute. Pour sauce into a bowl and set aside. Drain the broccolini and set aside.

Place the almonds on a cookie sheet and roast in the oven 10 to 12 minutes.

In a medium sauté pan, heat the remaining oil over medium-high heat and sauté the broccolini about 1 minutes. Add the sauce, parsley, and almonds to the pan and mix to coat. Serve warm.

Nutrition information per serving:

Calories 110 Fat 8 g Sodium 840 mg

Carbohydrates 7 g Saturated fat 1 g Calcium 41 mg

Protein 3 g Cholesterol 0 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 1 1/2 fat.