Obesity and Diabetes

Recipes 

Ingredients
*3 ripe peaches, halved and pitted
*1 tablespoon brown sugar
*2 teaspoons lemon juice
*3 cups nonfat vanilla frozen yogurt
*6 gingersnaps, crumbled (optional)

Preparation
1. Preheat oven to 425 degrees F. Coat a baking sheet with cooking spray.
2. Toss peach halves with brown sugar and lemon juice, and place them cut-side-up on the prepared baking sheet. Roast until the peaches are tender, 20 to 30 minutes. If the juice on the pan begins to burn, add a little water and loosely cover the fruit with foil.
3. Top each peach half with a 1/2 cup scoop of frozen yogurt and a sprinkle of crumbled gingersnaps (if using). Serve Immediately.

Nutrition
Per Serving: 138 calories; 0 g fat (0 g sat, 0 g mono); 2 mg cholesterol; 30 g carbohydrates; 5 g protein; 1 g fiber; 64 mg sodium; 346 mg potassium.
Nutrition Bonus: Calcium (15% daily value), Vitamin C (10% daily value).

2 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 1/2 other carbohydrates

Ingredients
*2 corn tortillas
*1 tablespoon salsa
*2 tablespoons shredded reduced-fat cheddar cheese
*1/2 cup liquid egg substitute, such as egg beaters

Preparation
1. Top tortillas with salsa and cheese. Heat in the microwave until cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Nutrition
Per Serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrates; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium. 

1 Carbohydrate Serving
Exchanges: 1 starch, 2 very lean meat

Ingredients
*1/2 cup lemon juice
*1/3 cup fish sauce, (see ingredient note)
*1/4 cup sugar
*2 cloves garlic, minced
*1/4 teaspoon crushed red pepper
*8 6-inch flour tortillas
*4 cups shredded romaine lettuce
*3 cupse shredded cooked chicken, (12 ounces)
*1 large ripe tomato, cut into thin wedges
*1 cup grated carrots, (2 medium)
*2/3 cup chopped scallions, (1 bunch)
*2/3 cup slivered fresh mint

Preparation
1. Whisk lemon juice, fish sauce, sugar, garlic, and crushed red pepper in a small bowl until sugar is dissolved.
2. Preheat oven to 325 degrees F. Wrap tortillas in foil and heat in the oven for 10 to 15 minutes, until softened and heated through. Keep warm.
3. Combine lettuce, chicken, tomato, carrots, scallions, and mint in a large bowl. Add 1/3 cup of dressing; toss to coat.
4. Set out the chicken mixture, tortillas and the remaining dressing for diners to assemble wraps at the table. Serve Immediatly.

Tips & Notes
*Ingredient Note: A pungent, soy sauce-like condiment used throughout Southeast Asia, fish sauce is made from fermented, salted fish. Available in large supermarkets and in Asian markets.
*To warm tortillas in a microwave, stack between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.

Nutrition
Per Serving: 439 calories, 9 g fat (2 g sat, 4 g mono); 89 mg cholesterol; 49 g carbohydrates; 40 g protein; 5 g fiber; 1018 mg sodium; 783 mg potassium.
Nutrition Bonus: Vitamin A (140% daily value), Vitamin C 31 mg (50% daily value), Folate 179 mcg (45% daily value), Iron 4 mg (25% daily value).

3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 3 lean meat

Ingredients
*12 ounces large whole-wheat pasta shells
*2 tablespoons slivered almonds, (1/2 ounce)
*1 tablespoon curry powder, preferably Madras
*1/2 cup reduced-fat mayonnaise
*1/2 cup low-fat plain yogurt, or reduced fat sour cream
*1/3 cup mango chutney
*1 teaspoon turmeric
*1/4 teaspoon ground cinnamon
*Pinch ground cayenne pepper, or to taste
*2 cups cooked chicken, cut into 1 inch pieces (see tip)
*1/2 cup raisins
*1/2 cup chopped scallions, (4 scallions)
*1/2 cup diced celery 
*Salt & freshly ground pepper to state

Preperation
1. Cook pasta in a large pot of lightly salted water until al dente, about 10 minutes. Drain and rinse. Set aside.
2. Toast almonds in a small dry skillet over low heat, stirring constantly, until golden, about 2 minutes. Transfer to a plate to cool. Return the pan to the stovetop and add curry powder. Toast, stirring constantly, over low heat until fragrant, about 30 seconds. Transfer to a small bowl; stir in mayonnaise, yogurt, chutney, turmeric, cinnamon, and ground red pepper.
3. COmbine chicken, raisins, scallions, celery, and the reserved pasta in a large bowl. Add the dressing and toss to coat. Taste and adjust seasonings with salt, pepper, and ground red pepper. Garnish with the toasted almonds.

Tips & Notes
*Tip: To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Nutrition
Per Serving: 439 calories; 8 g fat (1 g sat, 2 g mono); 41 mg cholesterol; 69 g carbohydrates; 24 g protein; 7 g protein; 7 g fiber; 515 mg sodium; 577 mg potassium.
Nutrition Bonus: Selenium (20% daily value, Iron (17% daily value), Potassium (16% daily value)

4 Carbohydrate Serving
Exchanges: 3 starch, 1/2 fruit, 2 lean meat, 1 fat

 Recipes courtesy of www.eatingwell.com