BROWN SUGAR GRANOLA
Serves 6.
This low-fat granola is delicious for breakfast, over yogurt, or as a quick snack.
3 c. old-fashioned oats
1 tsp. cinnamon
1/2 tsp. baking powder
1/2 tsp. salt
1/2 c. brown sugar (or Splenda or brown-sugar Splenda)
1/2 tsp. vanilla
1/4 c. canola oil
2 egg whites
Directions
Preheat oven to 350 degrees. Spray a jelly-roll or sheet pan with nonstick spray or, better yet, line it with parchment paper.
In a mixing bowl, combine oats, cinnamon, baking powder, salt and sugar or Splenda. In a separate bowl, mix vanilla, oil and egg whites. Stir wet mixture into dry mixture and combine well.
Spread evenly on prepared pan. Bake for 30 minutes, or longer, until well browned.
Let cool completely, then break up with a spatula or by rolling up the parchment edges. Store in a gallon zip-top bag. To keep granola crisp, be sure to press air out of the bag each time the bag is reclosed.
Variation: Add raisins or sliced almonds after baking.
Nutrition information per serving:
Calories313Fat12 gSaturated fat1 g
Sodium264 mgCarbohydrates46 gCalcium65 mg
Protein8 gCholesterol4 mgDietary fiber4 g
Diabetic exchanges per serving: 2 bread/starch, 1 other carb, 2½ fat.
PIZZA MEATLOAF
Serves 4.
1 lb. ground turkey
3/4 c. spaghetti sauce
1/4 c. part-skim mozzarella cheese, sliced or shredded
1/2 c. chopped green peppers
1/4 c. minced onion
Directions
Lightly grease 9-inch pie plate with vegetable oil. Pat turkey into pie plate.
Conventional method: Place turkey in 350-degree oven; bake until turkey is no longer pink, about 17 to 20 minutes.
Microwave: Cover turkey with waxed paper. Cook on high, rotating plate 1/4 turn after 3 minutes. Cook until turkey is no longer pink, about 5 more minutes. Drain.
To complete: Top baked turkey with spaghetti sauce, cheese and vegetables. Return turkey to either conventional or microwave oven and heat until cheese is melted, 1 to 2 minutes.
Nutrition information per serving:
Calories280Fat15 gSodium337 mgSaturated fat4 g
Carbohydrates11 gCalcium80 mg
Protein26 gCholesterol79 mgDietary fiber1 g
Diabetic exchanges per serving: 2 vegetable, 3 medium-fat meat.
CHICKPEA DIP
Serves 8.
1 (15.5-oz.) can chickpeas (garbanzos) drained
2 tbsp. vegetable oil
1 tbsp. lemon juice
2 tbsp. chopped onions
1/4 tsp. salt
Directions
Mash chickpeas in a small bowl until they are smooth. Add oil and lemon juice; stir to combine. Add chopped onions and salt.
Serve on bread or crackers.
Nutrition information per serving:
Calories93Fat4 gSodium127 mgSaturated fat1 g
Carbohydrates11 gCalcium19 mg
Protein3 gCholesterol0 mgDietary fiber2 g
Diabetic exchanges per serving: ½ bread/starch, 1 fat.
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