Fiber And Your Health

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Fiber and Your Health

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Fiber and Your Health Jeanette Parsons Egan, M.S., R.D.

FISHER BOOKS

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Fisher Books was aware of a trademark claim, the designations have been printed in initial capital letters. Copyright © 2000 by Jeanette Parsons Egan, M.S., R.D. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher. Printed in the United States of America. Library of Congress Cataloging-in-Publication Data Egan, Jeanette P. Fiber and your health / by Jeanette Egan. p. cm. Includes index. ISBN 1-55561-287-3 1. Fiber in human nutrition. I. Title QP144.F52E335 2000 613.2'63—dc21 00-041086 ISBN 0-55561-287-3 Fisher Books is a member of the Perseus Books Group, Find us on the World Wide Web at http://www.fisherbooks.com Fisher Books's titles are available at special discounts for bulk purchases in the United States by corporations, institutions and other organizations. For more information, please contact the Special Markets Department at HarperCollins Publishers, 10 East 53rd Street, New York, NY 10022, or call 1-212-207-7528. Text design by Casa Cold Type, Inc. First printing, December 2000 1 2 3 4 5 6 7 8 9 10-03 02 01 00

Contents Part One: Why Fiber Is Important Importance of Fiber in the Diet

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Health Claims for Fiber

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What Is Dietary Fiber?

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Soluble Fiber

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Insoluble Fiber

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How Much Fiber Is Enough?

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How Much Fiber Is Too Much?

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Introducing More Fiber into the Diet

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Fiber and a Healthy Digestive Tract

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Weight Control and Fiber

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Cancer and Fiber

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Heart Disease and Fiber

20

Diabetes and Fiber

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Balancing the Diet

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Carbohydrates

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Fats

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Protein

26

Reading Food Labels

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About the Recipes

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Salt Content

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Fat Content

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Cooking Hints

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Nutrient Analysis

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Part Two: Easy-to-Prepare Recipes with Fiber Appetizers & Snacks

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Salads

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Main Dishes

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Beans & Grains

103

Vegetables

129

Breads

147

Desserts

171

Breakfast & Brunch

193

Bibliography

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Index

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Part One

Why Fiber Is Important

Importance of Fiber in the Diet

4

Balancing the Diet

23

About the Recipes

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Fiber and Your Health All of us read or hear a lot lately that Americans should eat more fruits, vegetables and whole grains—and less fat. We know these foods are good for us, but do they really make much of a difference to our health? The Department of Agriculture and the National Cancer Institute offer some pretty convincing evidence that they do. By changing our eating habits, we may be able to reduce our risk of heart attack, stroke, high blood pressure and several types of cancer. In addition, we can reduce the effect of diabetes, osteoporosis and other illnesses that lower the quality of life. Eating more fruits and vegetables and whole grains means eating more fiber. The benefits of dietary fiber have been recounted in the popular press, as well as scientific literature. In the last year alone, most major magazines have featured articles on fiber. Cereal companies have been quick to respond to the research on fiber by introducing several new products that offer as much as 13 grams of fiber per serving (almost half of the recommended amount per day). Of course, our grandmothers knew that fiber, which they called roughage, was good for us. However, scientists were a little slow in catching up. During the last twenty years, researchers in the United States, Britain and other countries have been investigating the effects of high-fiber diets on several diseases, such as diabetes, heart disease, high blood

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pressure, diverticulosis and colon cancer. Recently several organizations, including the National Cancer Institute, the American Heart Association, the Department of Health and Human Services, the Department of Agriculture, the American Dietetics Association and the American Diabetes Association, have increased the amount of fiber in their dietary recommendations.

Importance of Fiber in the Diet Fiber is not considered an essential part of our diet in the way that vitamin C is. In the case of a vitamin C deficiency, a recognized disease, scurvy, develops that can be cured only by giving vitamin C. By contrast, no single disease can clearly be said to result from a lack of fiber, or to be cured by the addition of fiber to the diet, except possibly for constipation. Nevertheless, fiber seems to be necessary for the optimal functioning of our bodies. Research has shown that populations that have more fiber in their diet have fewer of the debilitating diseases than do populations with low-fiber diets. However, it is difficult to say that fiber is the controlling factor because these populations differ in many other elements of their lifestyle and diet. Because we have enough evidence to suggest that fiber is important to our health, nutritionists do recommend a daily diet that contains fiber from such sources as fruits, vegetables, beans and grains. Diseases or disorders that may be related to a low-fiber diet include high blood cholesterol, diabetes, diverticulosis, hemorrhoids, constipation, hypertension, obesity, gallstones, colon cancer and the growth of harmful bacteria in the large intestine. Health Claims for Fiber In addition to the Nutrition Facts, labels on some food products also include a health claim that the food may


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reduce the risk of certain conditions. (See sidebar, page 6.) The label for Cheerios* states, "as part of a heart-healthy diet, the soluble fiber in Cheerios may reduce your cholesterol." Claims like these are permitted if they meet certain guidelines or rules set by the Food and Daig Administration (FDA). The FDA allows four claims for fiber that are listed below. The claims refer to a beneficial relationship between the fiber and a health condition. Also see "Reading Food Labels" (page 27). In the cereal example, the statement is allowed under rule number four. 1. Fiber-containing grain products, fruits and vegetables and cancer The foods must be low-fat and must be a good source of fiber (contain between 2.5 and 4.75 grams of fiber per serving), without fortification. Claims cannot specify the type of fiber and must say "fiber," "dietary fiber" or "total dietary fiber," and say "some cancers" or "some types of cancers." 2. Fruits and vegetables and cancer The foods must be low-fat and be a good source of fiber, as well as vitamin A or vitamin C, without fortification. Claims cannot list type of fatty acids but list "total fat" or "fat." Claims cannot specify type of fiber and must say "fiber," "dietary fiber" or "total dietary fiber," and say "some cancers" or "some types of cancers." 3. Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, and coronary heart disease The foods must be low in saturated fat, be low-fat and low-cholesterol and must contain at least 0.6 grams of soluble fiber per serving, without fortification. Claims must say "fiber," "dietary fiber" or "some types of dietary fiber," "some dietary fibers" or "some fibers," and say "heart disease" or "coronary heart disease." The amount of soluble fiber must be listed on the nutrition label.

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4. Dietary soluble fiber, such as that found in whole oats and psyllium seed husk, and coronary heart disease The foods must be low in saturated fat and be low-fat and low-cholesterol. Foods containing whole oats must contain at least 0.75 grams of soluble fiber per serving. Psyllium seed husk-containing foods must contain at least 1.7 grams of soluble fiber per serving. The amount of the daily intake of the soluble fiber source What Are Health Claims? necessary to reduce the risk of heart disease and The FDA defines health claims as the percentage one claims on food labels that "show serving of the product a relationship between a nutrient or other substances in a food and makes toward that goal. a disease Or health-related . Claims must say "soluble condition." The claims bestow on fiber," and say "heart manufacturers certain marketing disease" or "coronary advantages, but their real ; : . heart disease." Because purpose is to provide information of the possibility of on healthful eating that can lead choking, foods to reduction of the risk of containing psyllium seed developing certain diseases. husk that is dry or not completely hydrated must tell consumers to drink adequate amounts of fluid. The amount of soluble fiber must be listed on the nutrition label. What Is Dietary Fiber? Fiber is not one simple compound; it is made up of several different components. When you look at a food label, you will notice that fiber is listed under "carbohydrates," because fiber is a component of what are called complex carbohydrates. Complex carbohydrates are composed of starch and dietary fiber. Dietary fiber comes only from plants. Just as plants contain no cholesterol, animal products contain no fiber. (We may

Importance of Fiber in the Diet 7

speak of muscle fiber in meat, but it is different from the fiber in plants and is digested by the body.) Fiber is the part of the plant that is not digested and absorbed in the small intestine. It passes into the large intestine (colon). What happens to fiber in the large intestine depends on its type. There are two basic types of dietary fiber: insoluble (does not dissolve in water) and soluble (dissolves in water). Usually both types occur in the same foods. For example, the skin of an apple is high in insoluble fiber, and the inside of the apple is high in soluble fiber in the form of pectin. Because soluble and insoluble fiber have different actions in the body, it is important to eat foods containing both types. The significant differences between soluble and insoluble fibers are discussed below. Soluble Fiber Soluble fiber includes pectins (in fruits), beta glucans (in oats and barley) and gums. Psyllium, from the dried husk of the psyllium seed, is another soluble fiber. It is Good Sources of sometimes used as a laxative. Soluble Fiber Mucilages and some hemiApples celluloses are also soluble fibers. Bananas Soluble fibers hold water; they Barley form gels and act as a natural Carrots thickening agent. For example, Citrus fruits when dry oatmeal is cooked with Dates Dried beans and peas water, it thickens into a soft, Oat bran gummy, sticky mixture. Oatmeal A similar reaction occurs in the Peaches intestinal tract when soluble fiber Potatoes and water combine. Most soluble Prunes fibers, with the exception of Rice bran psyllium and oats, slow the passage of food through the digestive tract.

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Insoluble Fiber Good Sources of The largest amount of fiber in Insoluble Fiber foods is the insoluble kind. Corn bran Insoluble fibers are mostly Dried beans and peas cellulose, but also include Most fruits and vegetables lignin and some Nuts hemicelluloses. Insoluble fiber Seeds forms the cell walls of plants. Wheat bran Insoluble fibers absorb Whole-grain cereals water and pass through the digestive system virtually unchanged. Unlike soluble fiber, insoluble fibers undergo little fermentation in the large intestine. H o w Much Fiber Is Enough? The average American consumes about 14 grams of fiber per day (Third National Health and Nutrition Examination Survey, Phase 1, 1988). The National Cancer Institute recommends that we double our present intake; this would mean consuming at least 25 to perhaps 40 grams per day. The most common recommendation is between 25 and 30 grams per day, or 10 to 13 grams per 1,000 calories. There is no Recommended Dietary Allowance (RDA) for fiber—as there is for calcium, for example—but there is something called a Daily Reference Value (DRV). Based on a 2,000-calorie diet, the DRV for fiber is 25 grams. Food labels list the amount of fiber and its percentage of the DRV (see High and Good Source, page 29). Increases in fiber should come from food rather than fiber supplements unless your doctor recommends the latter. It is not clear from the research available whether you get the same beneficial effects from supplements that you do from food. Another reason for getting fiber from food is that, in addition to fiber, you will enjoy better nutrition in the form of vitamins,


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minerals, other essential nutrients and phytochemicals (see box, page 19). Based on two USDA Nationwide Food and Consumption Surveys, 55 to 90 percent of children do not consume the minimum recommended amounts of fiber. While intake of fiber from grains increased in the ten years between the two studies, the Recommended fiber Intake per Day amount of fiber from fruits and vegetables declined. Adufts: 10 to 13 grams per The recommendation 1,000 calories (25 to 30 grams) (see box, "Recommended Children under 2 years of age: Fiber Intake per Day," no specific recommendations opposite) takes into Children over 2 years of age: account the amount of 5 grams plus their age (for fiber needed for normal example, a 10-year-old should have 15 grams); bowel function and protection against future chronic diseases, such as heart disease, diabetes and cancer. H o w Much Fiber Is Too Much? Excess fiber may decrease the absorption of minerals and vitamins. But it is probably difficult, if not impossible, to get that much fiber from a high-fiber diet unless you are eating large quantities of a high-fiber cereal or taking supplements. This is another reason to get fiber from food and not supplements unless instructed to do so by your physician. Levels above 60 grams of fiber for an extended time might cause some nutritional deficiencies due to decreased absorption of nutrients. If your doctor has put you on a very-high-fiber diet to lower cholesterol or for another reason, ask if you need to take vitamin or mineral supplements. Remember that a high-fiber intake also requires the consumption of at least 2 quarts of fluid per day.

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Children should not consume more than the recommended amount of fiber (see box, page 9). A diet that is too high in fiber may not provide all the calories needed for growth because children fill up quickly and eat smaller portions. Remember, however, as stated earlier, that at present most children are consuming too little fiber, probably because they are not eating enough fruits and vegetables. No one who has any medical condition should make dietary changes without first consulting his or her physician. This is especially true for those with diabetes, because a high-fiber diet may reduce insulin requirements in persons with Type 1 diabetes. Introducing More Fiber into t h e Diet If you have not been eating foods high in fiber—most Americans eat about one-third one-half the recommended amount—it is important that you increase the amount of fiber in your diet slowly over several weeks to allow your digestive system to adapt.

What Effect Does Cooking Have on Fiber? Norma! cooking methods do not seem to destroy fiber, but some of the fiber may be converted into its carbohydrate components, tt may change form during toasting and browning. Fiber content may even seem to increase in toasted bread; because bread loses moisture during toasting, there is more fiber by dry weight. (This erroneous concept is similar to the misfeading statement that surfaces regularly that toast has fewer calories than bread.) Fiber is affected by processing. During food preparation and processing, the parts of the plant that contain the most fiber are often discarded, such as skins and bran.


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Because fiber is not digested, it ferments in the digestive tract and tends to cause gas. If fiber is introduced slowly, the flora of the large intestine (colon) has time to adapt, decreasing the problems that some individuals have with flatulence and abdominal discomfort. (Remember what sometimes happens if you take a large second helping of beans?) Common problems that occur when you eat too much fiber, too soon, are abdominal cramps, gas, bloating and diarrhea or constipation. Start increasing your fiber intake by adding one new high-fiber food at a time. For example, switch from white rice to brown rice or eat whole-wheat bread instead of white bread. It's important to read labels as you change your eating habits to see how much fiber is really in a product. A "golden grain" or "oat" bread may contain very little, despite its name. (See "Reading Food Labels," page 27.) Consider eating a cereal that is slightly higher in fiber than the one you consume at present; don't immediately start eating the one highest in fiber. Include a small serving of dried beans in a meal once a week. Eat more fruit, including the skins, instead of drinking fruit juices. By following these guidelines, in about 4 to 6 weeks you will enjoy the benefits of a high-fiber diet. To get the amount of fiber you need, the National Academy of Sciences recommends eating five or more servings of fruits and vegetables and six or more servings of whole-grain breads and cereals and dried beans or peas each day.

Tips for Adding More Fiber • Cook vegetables just until crisp-tender, or eat raw vegetables. Cooking may decrease the fiber content by breaking down some of the fiber into its carbohydrate components. • Eat fruit instead of drinking juice. • Because you will now be eating the skins of fruits and vegetables, rinse them first with warm water to remove dirt, pesticides and any bacteria.

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• Add beans to soups, salads and main dishes. • Drain beans after soaking and cook in fresh water. This reduces the amount of gas they produce. • Breakfast is a good meal for introducing high-fiber foods. Choose whole-grain cereals and fruit. • Eat whole-grain foods such as bulgur, whole-grain baked products, brown rice and whole-wheat pasta. • Read food labels; check for the amount of dietary fiber per serving. • Follow the recommendations of the U.S. Department of Agriculture's food pyramid for the number of servings of fruit, vegetable and whole grains per day. (See below.) • If you are still having problems or adding fiber too quickly, try one of the enzyme products such as Beano® or Say Yes to Beans® to help reduce digestive discomfort.

The USDA Food Guide Pyramid.


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To Reduce Flatulence from Beans Dried beans contain oligosaccharides (complex sugars) that cannot be digested because we lack the necessary enzymes in our digestive system. Bacteria in the gut ferment these sugars, causing gas. To prevent the flatulence and bloating that often occur after eating beans, try the following suggestions: • Increase bean consumption slowly. The digestive system needs time to adapt. • Soak the dried beans, discard the soaking water and cook them in fresh water. • Try one of the commercial enzyme products to aid in digestion. • Try one of several folk remedies believed to relieve the discomfort bean digestion may cause. In Mexico, chopped fresh epazote, an herb that is easy to grow, is sprinkled over cooked beans; in India, fennel seeds are chewed after the meal; and macrobiotic (whole-foods) cooks add a small piece of kombu, a sea vegetable, to beans before cooking. Ginger is also thought to aid in digestion; try ginger tea or candied ginger.

Fluid Intake Adequate water intake is important with a high-fiber diet. Drink at last 8 cups (2 quarts) of water each day, more if you are very active or live in a hot climate. Fiber absorbs water in the intestine, but enough water must be provided or constipation can result. This condition is just the opposite of what many people eat fiber to prevent! Soluble fiber forms a gel in the intestinal tract, so again, sufficient water is required for the fiber to work efficiently. Part of the feeling of fullness after eating results from fiber's ability to absorb water. (One fiber supplement used as a weight-loss product was banned by the FDA because it caused

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obstructions, possibly because of the large amount of fiber it provided combined with insufficient fluid intake, proving once more that too much of a product is not necessarily a good thing.) Fiber and a Healthy Digestive Tract Because insoluble fiber absorbs water, it increases bulk, resulting in softer and more frequent stools. Insoluble fiber is important in preventing and treating diseases of the digestive system, such as diverticulosis (formation of small pouches on the walls of the intestine that can become inflamed), constipation and hemorrhoids. Originally a Peel Me a Strawberry! low-fiber diet was prescribed My father-in-law ioved for treating diverticulosis and strawberries, but they were may have worsened the on a list of no-no's from his disease. Now a high-fiber physician because he had diet is recommended, diverticulosis, which was perhaps as high as 40 grams probably exacerbated by per day, except during years on an almost no-fiber periods of inflammation and I ulcer diet. I remember infection. Sometimes foods : peeling strawberries (over with seeds are excluded [ his protests that i was because it is thought that the [ spoiling him) to remove the i seeds so he could enjoy a seeds might become trapped treat with the rest of us. in the diverticula, though no research supports this theory. ^^^^.^rrr-r.;.,^.,,.,^.. . ., .... , ' Insoluble fiber and two of the soluble fibers, psyllium and beta-glucan, act as natural laxatives. Some individuals, on the advice of their physicians, take psyllium-containing products daily.

Constipation One of the most important functions of insoluble fiber is the prevention of constipation. By adding bulk and softness to the stool, fiber eases its passage out of the body.


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Moving Things Along Food moves through the alimentary canal, the tube extending from the mouth to the anus, by peristalsis, a wavelike motion caused by muscles in the walls of the canal. As the digested food moves through the intestinal tract, it becomes more solid as water is absorbed in the large intestine. The more-solid materia! requires more pressure to keep it moving, if the pressure is too great because there is not enough bulk (fiber), small pouches called diverticula form in the lower part of the large intestine. The fecal material is also firmer if there is not enough liquid in the diet or if bowel movements are irregular. The best advice is to eat enough fiber, drink plenty of fluids and don't postpone answering nature's call. .

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Hemorrhoids A low-fiber diet and constipation increase the risk of hemorrhoids, which are dilated veins in the rectum or anus. Straining during bowel movements puts increased pressure on the veins and causes them to dilate and bleed. Avoid constipation by eating fiber-rich foods and drinking adequate amounts of water. Follow your physician's advice if you have hemorrhoids.

Irritable Bowel Syndrome Fiber may have some preventive or therapeutic benefits in irritable bowel syndrome, a recurrent condition that may have several causes, including stress. In addition to avoiding any foods that cause problems, your physician may recommend that you slowly increase the amount of fiber in your diet.

Healthy Gut Flora Dietary fiber helps maintain natural, friendly bacteria in the large intestine. These friendly bacteria are lactic-acid

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producing; they prevent the overgrowth of harmful bacteria. These bacteria break down soluble fiber, and the fiber serves as their food source. Insoluble fiber gives the bacteria a substrate, or place to attach, but is not fermented. Weight Control and Fiber Besides being important in disease prevention, high-fiber foods can be indirectly important in weight control. They promote a feeling of fullness and satisfaction because the fiber absorbs water in the stomach and distends it. Foods high in soluble fiber tend to stay in the stomach longer, thus keeping you from feeling hungry. The fiber, because it is not digested, contains no calories. Fiber slows down the absorption of glucose from food; this prevents peaks in blood sugar and provides a steadier supply of energy. High-fiber foods take longer to chew; this slows the pace of the meal and leads you to become satiated without overeating. It's almost impossible to eat a crunchy salad or chewy brown rice in a hurry. Another way to cut down on food consumption is to start the meal with a clear soup, sipping it slowly. It provides fluid for the high-fiber foods that follow and decreases overall food consumption. In addition, fiber-rich foods usually contain fewer calories than foods that are low in fiber. Two exceptions to this are dried fruits and nuts. Go easy on these foods because they are relatively high in calories, especially nuts. Ten to 15 nuts can contain more than 90 calories because of their high fat content. Dried fruits are high in sugar. Remember that two dried apricots are the equivalent of eating two fresh apricots. A handful of raisins may be equal to a large bunch of fresh grapes. Because being overweight is a risk factor for developing Type II diabetes, eating high-fiber, low-fat foods may be one way of slowing the development of this disease, which may affect as many as 16 million Americans.


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Cancer a n d Fiber Early studies on fiber concentrated on its effect on the gastrointestinal tract and its possible reduction of the risk of colon cancer (see below). When these early studies began, insoluble fiber was studied. Soluble fiber was not known because methods to analyze for soluble fiber had not yet been developed. Now, as more foods are correctly analyzed for the type and amount of fiber they contain and databases are updated, research on the relationship between different types of cancer and fiber should become easier to identify and more accurate. Some studies are conducted using a specific type of fiber, such as wheat bran or oat bran, especially in laboratory animals; other studies use food diaries and food frequency questionnaires to determine the study participants' fiber intake.

Colon Cancer Insoluble fiber reduces the transit times for food in the digestive tract. This fact underlies part of the theory suggesting that fiber, particularly insoluble fiber, may prevent color cancer. Increasing transit time means that waste products and any harmful substances produced during digestion are removed from the system more quickly. There is epidemiological evidence that fiber may be important in preventing colorectal cancer, one of the most common forms of cancer. A review of government food-intake data plus mortality data found that cereals and vegetables decreased the risk of colon cancer. When current intake was compared with that occurring twenty years earlier, only the cereal intake was protective. However, a study published in The New England Journal of Medicine in 1999 suggests that no relationship exists between a high-fiber diet and the development of colon cancer. Another study published in The New England Journal of Medicine confirms the findings of the other study. This study looked at

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the development of a type of polyp, called adenoma, that can develop into cancer. All 1,905 subjects had had polyps removed from the colon. A high-fiber, low-fat diet high in fruits and vegetables made no difference in polyp development during the four years of the study when compared with those subjects eating their usual diet. In another study, 719 subjects ate 1/2 ounce of wheat bran and 584 ate less than 1/10 of an ounce. After three years, no significant difference appeared regarding the risk of developing the precancerous polyps in the two groups. The length of the studies may not have been long enough to see a change, or perhaps dietary changes must be made at an earlier age. Nevertheless, researchers still agree that a high-fiber diet is important for good health.

Epidemiological versus Controlled Studies Epidemiologists look at the occurrence or nonoccurrence of disease in populations, not individuals. Because it is difficult to control variables and account for all contributing factors, this type of data can only suggest trends or possible reasons that something occurs. A controlled study, as the name indicates, takes place under controlled conditions, with the variables being the treatment or drug under study. The disadvantages of a controlled study are twofold: Usually only a small number of individuals are studied for a relatively short period of time. Diseases that may take years to develop, such as cancer, may not be evident during the short period of the trial.

Breast Cancer The results of studies on breast cancer and its relationship to fiber intake are mixed, and many of the studies are


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epidemiological studies or retrospective studies that evaluated the amounts of fruits, vegetables or cereals rather than fiber itself. One study in Uaiguay of 800 women using a foodfrequency questionnaire found that the higher the intake of total fruit, total vegetable, dietary fiber, vitamin E, lycopene, folate and total phytosterol (plant steroids), the lower the risk of breast cancer. In a study in France that matched a woman with breast cancer to one without cancer, researchers found that breast cancer risk decreased as the consumption of fiber, onions and garlic increased. A review of food intake data plus mortality data found that cereals and vegetables decreased the risk of breast cancer. When current intake was compared with that of twenty years earlier, only the cereal intake was protective. Phytochemicals Fruit intake seemed to have Phytochemicals: are plant no effect. chemicals that are not Other studies have shown considered nutrients but affect no protective effect of a high. the way the body functions. fiber diet on breast cancer. In Some phytochemjcais are those studies in which a highantioxidants, which prevent fiber intake seemed to reduce the formation of free radicals, the risk of breast cancer, the which in turn are implicated in question remains whether it is heart disease and some the fiber itself or the cancers, isoflavones, such as associated nutrients or genistein and daidzein in phytochemicals, such as soybeans, are examples of phytochemicals. Lycopene phytate or isoflavones—or a from tomatoes is another combination of factors—that phytochemicai, is causing the effect. (See box opposite.) The amount and type of fat in the diet is another factor, with a low-fat diet high in monounsaturated fats being the most protective against breast cancer. This area of study needs more research before we can give a definitive answer.

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The mechanisms by which fiber-rich foods might protect against breast cancer are unclear. One possibility is that fiber may affect the recirculation of estrogens through the liver, although this has not been supported by animal studies. Research has indicted that high levels of estrogen in the body may increase the risk of breast cancer. Fiber-rich foods contain isoflavones and lignans, which convert in the gut to weak estrogens. Weak estrogens may compete with estradiol, the most active of the estrogens (female sex hormones) by filling the estrogen receptors on target cells. Another theory is that a high-fiber, high-vegetable diet may reduce the risk of cancers linked to insulin resistance. By improving the cell's sensitivity to insulin, levels of circulating estrogen could be reduced.

Prostate Cancer The role of fiber in preventing prostate cancer is similar to its role in preventing breast cancer. Twenty-seven obese men were studied in one instance, and researchers noticed that a very-low-fat, high-fiber diet, plus exercise, decreased the men's insulin levels while increasing their levels of sex-hormone-binding globulin. The increase in the binding hormone decreased the amount of testosterone available, and the decrease in insulin may decrease cell growth in the prostate. Both factors in fact could decrease cell growth in the prostate. Prostate cancer is one of the cancers generally thought to be linked to insulin resistance. Heart Disease a n d Fiber Fiber is an important aid in preventing and treating diseases of the heart and blood vessels because of its effect on blood cholesterol levels. Several studies have shown that soluble fiber can reduce blood cholesterol by 5 percent or more. Soluble fiber decreases both total blood cholesterol and low-density lipoprotein (LDL or "bad") cholesterol. Individuals with higher initial levels of blood cholesterol had the largest decrease. Total blood cholesterol levels


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greater than 200 mg/dl and LDL cholesterol levels greater than l60mg/dl (for those with other risk factors) are risk factors for coronary heart disease. Because coronary heart disease is the leading cause of death in women, the comprehensive long-term Nurses' Health Study looked at fiber intake to determine if eating fiber had the same benefits for women that it does for men. A 10-year follow-up of more than 68,000 healthy women showed that Cholesterol among the different sources of Total blood cholesterol levels dietary fiber, only the fiber from greater than 200 mg/dl: cereal seems to reduce the risk and LDL cholesterol levels of heart disease. greater than 160rng/dl One study that looked at (for those with other: risk'. supplementing with various factors) are risk factors for water-soluble fibers (including coronary heart disease. psyllium, pectin, guar and locust bean gums) found that all the fibers decreased serum cholesterol levels in both healthy men and women who initially had elevated levels. The exact mechanism is not known, but soluble fiber appears to work by reducing the absorption of bile acids into the body from the small intestine. Soluble fiber does this by binding to the bile acids, and they pass out of the intestinal tract with other waste products. The liver converts cholesterol into bile acids, which are excreted into the small intestine to aid in the digestion and absorption of fats. If the bile acids are not reabsorbed, the liver must produce new ones, pulling cholesterol out of circulation in the body and therefore reducing the amount available in the body. Viscous soluble fibers, such as those from oats, seem to be the most effective in binding bile acids. Products formed during the fermentation of soluble fiber block the synthesis of cholesterol in the intestine, reducing the amount of cholesterol that is absorbed. Other compounds in fiber, such as gamma tocotrienol found in oats, barley and rice

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bran, inhibit the synthesis of cholesterol in the body. Reducing synthesis of cholesterol is another way to reduce total blood cholesterol levels, because most serum cholesterol comes not from diet but from synthesis by the liver. Cholesterol is produced in the body because it has a role in several processes. For example, the synthesis of several important compounds in the body, including the sex hormones, starts with cholesterol.

Hypertension: The DASH Diet A study called "Dietary Approaches to Stop Hypertension (DASH)," funded by the National Institutes of Health and published in the April 17, 1997, issue of The New England Journal of Medicine, showed that a diet rich in fruits, vegetables and low-fat dairy products and low in saturated fat and total fat could reduce hypertension (high blood pressure) as much as some medications. The DASH diet may alleviate high blood pressure in mild cases or reduce the medication dosage needed in others. Reducing high blood pressure reduces the risk of stroke, heart failure and kidney problems. As illustrated by the eating plan (see box, below), the DASH diet is high in fiber and low in fat.

The DASH Eating Plan (2,000 calories) 7 to 8 servings per day of grains and grain products 4 to 5 servings per day of vegetables 4 to 5 servings per day of fruit 2 to 3 servings per day of low-fat or nonfat dairy products 2 or fewer 3-ounce servings per day of cooked lean meats, poultry and fish 4 to 5 servings per week of nuts, seeds and iegurnes

Balancing the Diet

23

Diabetes and Fiber Fiber slows the absorption of glucose from the food, which prevents peaks in blood sugar and provides a steadier supply of energy. Studies on the role of soluble Nuts and Seeds fiber in reducing blood Although nuts and seeds are.. sugar levels in those with high in fiber, they are also high diabetes have shown in fat, so it's important to limit favorable results. the servrng size One serving of In one study, patients nuts is 1/3 cup, or 1 1/2 ounces, with Type II diabetes were One serving of seeds, such as given 7.6 grams of guar shelled sunflower seeds, ts gum, added to bread, with 2 tablespoons, or 1/2 ounce. a breakfast containing 75 grams of carbohydrate on four different occasions. Researchers found that the gum significantly reduced the rise in blood glucose and plasma insulin. In a 24-week crossover study, men with Type II diabetes were fed either oat bran bread or white bread for breakfast. During the oat bran test period, plasma cholesterol was lower and the glucose and insulin responses were improved. Soluble fiber is important in controlling the increase in blood glucose following a meal. One of the ways that soluble fiber helps control blood glucose levels after eating may be that the fiber slows stomach emptying and the absorption of glucose from the small intestine, spreading the absorption of the glucose over a longer period of time. Products formed during the fermentation of soluble fiber may reduce the amount of glucose that is absorbed.

Balancing the Diet All the recommendations and claims concerning the benefits of a high-fiber intake also include the recommendation that the diet be low in saturated fat and total fat. No single

24


ingredient, including fiber, can change a diet from unhealthy to healthy. Carbohydrates: 50 t o 60 Percent of Calories Carbohydrates (starches and sugars), such as those from whole grains, fruits and vegetables, should provide the greatest percentage of calories, 50 to 60 percent. This is also the food group that supplies dietary fiber. Carbohydrates are composed of two main groups: simple carbohydrates and complex carbohydrates. Simple carbohydrates are single or double sugars (mono- or Dietary Recommendations disaccharides) and include » 50 to 60 percent of total sucrose (table sugar), calories from carbohydrates fructose (fruit sugar and a • 10 to 20 percent of total main component of corn calories from protein syrup), glucose and maltose. • About 30 percent of-total The -ose at the end of a calories from total fat word means "sugar." » Less than 10.percent of total Complex carbohydrates calories from saturated fat . are starches and fibers. • Less than 300 milligrams of These are composed of cholesterol per day. simple sugars linked in a • 20 to 35 grams of dietary large chain. For example, fiber per day oligosaccharides (see "To Reduce Flatulence from Beans," page 13) contain from 2 to 10 sugar molecules or units. The starches are broken down into sugars during digestion, but the fibers remain intact. Fats: C h o o s e Monounsaturated Most Often The type of fat as well as the amount of fat is important. Fat provides more than twice as many calories (9 calories per gram) as carbohydrates and protein, which have 4 calories per gram. A tip to remember if you're watching

Balancing the Diet

25

your weight: High-fat foods are high in calories. A good amount of fat to include in your diet is about 30 percent of total calories. The majority of fat should be monounsaturated. Less than 10 percent of calories should come from saturated fats and less than 10 percent from polyunsaturated fats. Saturated fats can increase blood cholesterol levels, whereas monounsaturated fats tend to decrease blood cholesterol levels. Fat is often hidden in foods, especially meats, dairy products and baked goods. Often there is a low-fat, reducedfat or even fat-free version of many products (see "Fat-Free and Reduced-Fat Foods," page 26). Types of Fat and Sources Monounsaturated Fats Canola oil Olive oil Olives Avocados Almonds Cashews Pecans Peanuts Peanut butter Sesame seeds Polyunsaturated Fats Corn oi! Safflower oil ..._---_ .,,,.....,:..;..,..,.

Soybean oil Margarine Sunflower seeds Walnuts Saturated Fats Bacon Sutter Cheese Coconut Cream Lard Palm oil Solid vegetable shortening ™ - < ' . y . - . » ! • • ' v l / y v ^ l l ' l ' 1 ! 0 ' ' ' ' l ; " ' l l ' V ' ' ' ' " ' ' - ' ' - ' I J - ' . ' • • .'!' '[••••

. ":'•;••"•;" ; y.-\

'•'•'

r r

~ ~"

In addition, we add fat to foods during cooking or at the table when we butter toast or put sour cream on a baked potato. By using nonstick cookware, cooking spray and a minimum amount of fat when cooking, you can reduce the amount of fat that you eat. When choosing margarine, look for

26


one that lists liquid oil as the first ingredient, not hydrogenated or partially hydrogenated oil. In addition, the margarine you choose should contain no more than 2 grams of saturated fat per tablespoon. Hydrogenation (adding hydrogen atoms) changes liquid fat to a solid and changes the position of the fatty acids from the cis to the trans form, which may be a risk factor for heart disease and cancer. The softer the margarine, the fewer trans fatty acids that it contains. The fat in natural peanut butter is less saturated than regular peanut butter because it has not been hydrogenated to preserve it longer. Some fat is important in the diet because fat contains important nutrients, such as fat-soluble vitamins and essential fatty acids, and it adds flavor to foods and helps us feel satisfied after eating.

Fat-Free and Reduced-Fat Foods When choosing foods, always read the Nutrition Facts on the food labei. Compare a fat-free food with a similar "regular" version. Sometimes the results wi!i surprise you. Fat-free or reduced-fat does not mean catorie-free, and the product may have about the same number of calories. (Something has to be added to replace the fat.) Flavor is another factor. Would you rather have two good cookies or four that are just okay? In general, where taste is concerned, I've found that reduced-fat products have better flavor and texture than fat-free products. .. . . . . .

.

..

..

. .

.

.....

.

Protein: 15 t o 20 Percent o f Calories Protein should make up the remaining 15 to 20 percent of calories consumed on a daily basis. Good animal sources of protein are lean meats, poultry, seafood, low-fat dairyproducts and eggs. Most of the time, choose meats that

Balancing the Diet

27

have low to moderate amounts of fat—0 to 5 grams per ounce. A 2- to 3-ounce serving of cooked meat is usually enough. Good vegetable sources of protein are dried beans, peas, lentils, tofu and peanut butter. Dried beans, peas and lentils are also good sources of fiber. Tofu is available in several versions, including seasoned and baked types, and also reduced-fat versions. Peanut butter is high in fat, so eat it in moderation. Starches and other vegetables have small amounts of protein, and faiits have none.

Alcohol Research has shown that moderate alcohol consumption Alcohol: may help prevent heart disease. What's a Drink? The recommendation for all 12 ounces beer adults who choose to drink: 5 ounces wine Drink in moderation, one or two 1,1/2 ounces liquor drinks per day. Don't start to (BO-proof) drink alcohol for this benefit if you don't drink already. The calories in alcohol (7 calories per gram) are "empty" calories—that is, without nutrients—so beware if you're trying to lose weight. Reading Food Labels In 1990, Congress passed the Nutrition Labeling and Education Act ensuring uniform and factual food labeling. Some of the items appearing on food labels that come under this act are definitions of such terms as light or reduced fat (see pages 28-29), serving sizes, health claims and reference values for some nutrients. Consumers can use the Nutrition Facts on the label to determine how a specific food fits into their overall eating plan, including the amounts of fiber and saturated fat the food contains.

28


Label Terms: What Do They Mean? When using the terms less, fewer or more in nutrition claims, the referenced food does not have to be the same as the food to which it is compared. For example, one snack food might be compared with a different snack food—potato chips with pretzels. When the terms light, reduced, added, extra, fortified and enriched are used, the compared foods must be similar—whole-wheat bread compared to whole-wheat bread, for example. Free (or "No") • Calorie free: Less than 5 calories/serving • Cholesterol free: Less than 2 milligrams cholesterol, 13 grams or less total fat, and 2 grams or less saturated fat/serving • Fat free: Less than 5 grams/serving • Sodium free: Less than 5 milligrams/serving • Sugar free: Less than 5 grams/serving

Light • Calories: 1/3 fewer calories than the standard product • Fat: 50 percent of the fat of standard product • Sodium: 50 percent less sodium, but must also be low calorie and low fat

Reduced or Less • Reduced or less calories: 25 percent fewer calories than the standard product • Reduced or less fat: 25 percent less fat compared to the standard product • Reduced or less sodium: 25 percent less sodium compared to the standard product more.. .

Balancing the Diet

Low • Low calorie: 40 calories or less/serving • Low cholesterol: 20 milligrams or less cholesterol and 2 grams or less saturated fat/serving • Low fat: 3 grams of fat or less/serving • Low sodium: Less than 140 milligrams/serving • Very low sodium: Less than 35 milligrams/serving

Lean and Extra Lean These terms refer to meat, poultry and seafood. Labels stating 5 percent fat refer to the percentage of fat by the weight of the product, not the percentage of calories from fat. • Lean: Less than 10 grams total fat, less than 4 grams saturated fat and less than 95 milligrams cholesterol/serving • Extra lean: Less than 5 grams total fat, less than 2 grams saturated fat and less than 95 milligrams cholesterol/serving

High and Good Source These terms refer to the percentage of the Daily Value (DV) for a specific nutrient, and are based on a 2,000-calorie daily intake. For example, a food high in fiber (DV of 25 grams) would contain 5 grams or more of dietary fiber, and one that's a good source would have between 2.5 and 4.75 grams. • High: 20 percent or more of the DV/serving • Good source: 10 to 19 percent of the DV/serving

No Sugar Added No sugar or sugar-containing ingredients were added during processing. There may be natural sugars, and there must be a similar product available that does contain added sugar. If it is not a low- or reduced-calorie product, the label must say so.

29

30


About the Recipes The question is, how do we go about eating a more healthful diet without giving up the one thing most of us like best—taste? Fiber and Your Health is not a diet book but a book designed to incorporate the latest ideas in healthful eating in delicious, easy-to-prepare recipes. Because I am busy with work and other activities, these recipes reflect my need (and yours) to prepare good-tasting, healthful food with as little effort as possible. The recipes that take longer are the ones I do on the weekends, when I have more time to enjoy cooking. Cooking is a creative process, so adapt and vary the recipes to meet your needs. The recipes were developed to contain both soluble and insoluble forms of fiber. A conscious effort was made to reduce salt, sugar and fat without sacrificing taste. I enjoyed the amazed comments of our friends (all of whom cheerfully agreed to be "guinea pigs") when they tasted the dishes. "Do you mean this is good for me? It's delicious!" One person even asked for a recipe so she could make it to impress her mother-in-law. So forget the idea that all fiber-rich foods taste like straw and contain wheat bran or oat bran. While wheat bran (mostly insoluble fiber) and oat bran (mostly soluble fiber) are important sources of fiber and should be included in a well-rounded high-fiber diet, they are only two of many ingredients that can be added to your recipes to add fiber. Salt Content The amount of salt in most of the recipes except the baked goods is left to the discretion of the cook. I suggest that you add about half of what you think is needed and then taste before adding more. Dishes can be tasted for seasonings before serving and adjusted if necessary. Taste for hot pepper sauce, herbs and vinegar too. The amounts

About the Recipes

31

listed are to my taste; you may prefer more or less. To further reduce the amounts of sodium in these recipes, use fresh rather than canned products or use "no-salt added" canned goods. Reduced-sodium products are also available. Fat Content To reduce the cholesterol in these recipes even more, you can use egg substitute instead of eggs. However, if you are trying to reduce your sodium intake, check the labels of egg substitutes for sodium content before using them. Some recipes use tofu as an egg substitute; about 1/4 cup of tofu is equal to one egg. When a recipe gives the choice of butter or margarine, use your own judgment to decide which to add. Unsalted versions can be used to reduce the sodium content of recipes and are especially healthful in baked goods. It's important to store unsalted butter or margarine in the freezer; leave only the amount in the refrigerator that will be eaten within a few days to prevent the development of off flavors. I use olive oil and canola oil almost exclusively in salads and in recipe preparations that call for oil. I prefer to use a good extra-virgin olive for salad dressings and dishes to which the oil adds flavor. If you don't like the taste of olive oil or haven't gotten used to its more assertive character, choose one of the light-flavored ones; they don't have less fat, just a less intense olive flavor. C o o k i n g Hints • Steam vegetables only until crisp-tender to conserve vitamins; season with herbs or lemon juice instead of butter or margarine. • Never add baking soda to green vegetables to preserve the bright green color; it destroys vitamins. Instead, bring the water to a boil first, then add the vegetables to the steamer or saucepan. Cook without a lid for a few minutes, then cover for the remaining cooking time.

32

•

•

•

•

•

•


If you use this method and are careful not to overcook, you will have bright green vegetables every time. To retain the water-soluble vitamins in vegetables, stir-fry them in a small amount of oil or boil them in a small amount of water. Prepare vegetables just before cooking. Leaving cut-up foods on the countertop will destroy their vitamin C content, as will overcooking. To ensure success when cooking, always read the recipe through completely before starting to cook, then check that you have all the necessary ingredients. Each recipe usually lists a cooking time and then tells what should happen; for example, "Bake about 30 minutes or until top of cake springs back when lightly pressed." Because ovens vary, check before the 30 minutes are up to see if what is supposed to happen, has—in this case, if the top of the cake springs back. If the cake is not ready, bake it about 5 minutes more and check again. Use nonstick pans to reduce the amount of fat needed to prevent sticking. The nonstick pans available now are much improved. The coating lasts longer, and the pans are easier to clean. Nonstick cooking spray is another way to reduce calories from fat. I prefer to use cooking spray in a pump container (available from most cookware shops) rather than the aerosol can. All fat is not the same. When you have a choice, choose olive oil or canola oil. Both are good sources of monounsaturated fatty acids. Monounsaturated fatty acids tend to lower "bad," or LDL, cholesterol. It's okay to eat some fat. A small amount of fat brings out the flavor of ingredients such as onions and garlic and improves the overall consistency of the dish. Plus, fat supplies some essential fatty acids and fat-soluble vitamins and keeps us from feeling hungry so quickly.

About the Recipes

33

Nutrient Analysis All the recipes were analyzed using a nutrient database. If an ingredient is listed as "optional," it is not included in the analysis. If a recipe make 4 to 6 servings, the analysis is based on 4 servings. If you serve the dish to six people, each will get slightly fewer calories and fiber than what is listed for the recipe.

Fiber Analysis Although an official method for fiber analysis was adopted in 1984, the nutritional databases for fiber are still not complete. Many foods do not have a listing for soluble and insoluble fiber or the listing is incomplete, particularly for soluble fiber. Early research focused on insoluble rather than soluble fiber. For these reasons, the amounts of soluble and insoluble fiber will not total the amount of dietary fiber given in the nutritional data for each recipe, but will give an indication of their relationship.

Exchange Lists One of the ways to calculate an individual eating plan is to follow the exchange lists that have been developed by the American Diabetes Association and the American Dietetics Association. The exchanges are broken down into groups of foods that have similar amounts of calories, carbohydrates, protein and fat. The groups are starches, fruits, milk, meats and meat substitutes, vegetables and fats. There are also lists of free foods and combination foods. If you think of the exchanges as servings, it is easy to determine a meal plan that can be individualized for each person's needs. For example, in the vegetable group, each serving (usually 1/2 cup), or exchange, has 25 calories, 5 grams of carbohydrate, 2 grams of protein and 0 grams of fat. Starchy vegetables are grouped with the starches. The exchange lists are used by people with diabetes and some weight control programs.

34


If you want to know more about using the exchange lists or carbohydrate counting (another way to estimate carboydrate intake) to plan meals, talk with a registered dietitian.

Nutritional Analysis Nutrient analysis was calculated using the Food Processor9 for Windows Nutrition Analysis & Fitness software program, version 7.4, copyright © 19871999, by ESHA Research. Analysis does not include optional ingredients. Only the first choice is calculated. The first number provided for the range in servings is used for the calculation.

Part Two

Easy-to-Prepare Recipes with Fiber

Appetizers & Snacks

37

Salads

53

Main Dishes

73

Beans & Grains

103

Vegetables

129

Breads

147

Desserts Breakfast & Brunch

,

171 193


Appetizers & Snacks Appetizers and snacks add interest to our daily diet. They fill gaps between meals or may even substitute for a meal. Although they can contribute important nutrients missed at meals, appetizers and snacks are often not considered when planning food intake for the day. Planned unwisely, appetizers and snacks can be a major source of empty calories—calories without much in the way of vitamins and minerals. Some sweets and soft drinks fall into this category. So is snacking a bad habit? It depends on the snack! When planning appetizers for a party, use the same guidelines that you would in planning a menu for a meal— think variety. Provide diversity in flavors, textures, temperatures, colors and shapes. Provide dishes for those friends who are on special diets or just watching calories. Raw vegetables are excellent high-fiber, low-calorie choices. Serve them alone or witfi one of the hot or cold dips in this chapter. Look for other low-calorie dippers, such as baked tortilla chips or whole-grain crackers. Beverages are often served with appetizers and snacks. Some choices in beverages include juices, mineral water, tea and coffee. If you're serving alcoholic drinks, always offer nonalcoholic alternatives, such as juices or mineral water, for those people who do not want to drink alcoholic beverages. Remember that alcohol contributes seven calories per gram, more than any food except fats and oils. (On the other hand, researchers have found that people who drink only one or two alcoholic drinks a day may live longer and be healthier in general than those who don't drink or those who drink more than two drinks a day.) So remember, plan healthy appetizers and snacks as part of your overall eating plan. "Healthful" doesn't mean "boring."

37


Appetizers & Snacks

39

Mediterranean Vegetable Appetizer Serve warm or at room temperature with crisp whole-wheat lavosh or raw vegetables. 1 large eggplant, unpeeled, cubed 1 large garlic clove, minced 1 small onion, finely chopped 4 ounces (115 g) mushrooms, chopped 1 small zucchini, chopped 1 large tomato, chopped 1/2 cup (120 ml) dry white wine 1 teaspoon dried leaf basil 1 teaspoon dried leaf oregano Salt and freshly ground pepper to taste 2 tablespoons freshly grated Parmesan cheese (optional)

In a medium saucepan, combine eggplant, garlic, onion, mushrooms, zucchini, tomato, wine, basil and oregano. Season with salt and pepper. Bring to a boil. Reduce heat, cover and simmer, gently stirring occasionally, 20 minutes or until vegetables are tender and beginning to lose their shape. Cool; sprinkle with cheese if desired. Makes 3 cups. 1/4 c u p contains: Dietary

Soluble

Insoluble

£aL

Pratein

Cart

Riser

BJber

Fiber

Eat

Faj

Choi

Sodium

33

lg

6g

2g

.06g

1g

Og

Og

Omg

4mg

Exchanges: 1 Vegetable

Sat.

40

Easy-to-Prepare

Recipes with

Fiber

Chicken & Vegetable-Filled Potato Skins A delicious and nutritious snack, these are baked, not fried. 4 medium baking potatoes, scrubbed and pierced 1/4 cup (45 g) shredded extra-lean ham 1/4 cup (45 g) shredded cooked chicken 1 cup (4 ounces/115 g) shredded part-skim mozzarella cheese 1/2 cup (55 g) whole-kernel corn, cooked 1/2 cup (40 g) small broccoli florets 1 tablespoon drained, chopped capers 1 tablespoon chopped fresh parsley 1 tablespoon fat-free milk Salt and freshly ground pepper to taste

Preheat oven to 375F (190C). Bake potatoes in preheated oven 1 hour or until fork-tender. Cool until potatoes can be handled. Cut in half lengthwise. Scoop out pulp, leaving a shell 1/4 to 1/2 inch (6 to 12 mm) thick. Reserve pulp for another use. Position oven rack 4 to 6 inches (10 to 15 cm) from heat source. Preheat broiler. In a medium bowl, combine ham, chicken, cheese, corn, broccoli, capers, parsley and milk. Season with salt and pepper. Spoon mixture into potato shells. Broil until hot and bubbly. Makes 8 appetizers. 1 appetizer contains: £aL 127

Protein 8g

Carb. 18g

Dietary Fiber 2g

Soluble Rbgr 0.3g

Exchanges: 1 Bread/Starch, 1 Lean Meat/Protein

Insoluble Fiber. Fat 1.3g 2.89g

Sat. Eat 1.6g

Che!, ISmg

Sodium 214mg

Appetizers & Snacks

Mediterranean-Inspired Portobellos Serve these as the first course for a Mediterranean-style meal. The diced tomatoes and parsley add color to an otherwise somewhat monochromatic but delicious dish, 4 large portobello mushrooms 1 (15 1/2-ounce/440-g) can white beans, drained and rinsed 1 large garlic clove, minced 1 teaspoon minced fresh rosemary 2 tablespoons freshly grated Parmesan cheese 1/4 cup (60 ml) fresh lemon juice Freshly ground pepper 1/2 cup (115 g) diced tomatoes 4 tablespoons finely chopped fresh parsley

Preheat oven to 475F (245C). Wipe mushrooms with a damp paper towel and remove stems. Place mushrooms, gill sides up, in a baking pan. Bake for about 10 minutes or until softened. Meanwhile, combine beans, garlic, rosemary, cheese, lemon juice and pepper to taste in a food processor. Pulse until blended but not completely smooth. Mound bean mixture in baked mushrooms. Bake about 10 minutes or until hot. Transfer a mushroom to each of 4 small plates. Garnish tops of mushrooms with tomatoes and parsley. Makes 4 servings. 1 serving contains: Cat 167

ElPJei0 11g

Carb. 29g

Dietary Fiber 6.3g

Soluble Fiber 1.89g

Insoluble Fiber Fal 4.4g 1.5g

Exchanges: 1 1/2 Bread/Starch, 1/2 Lean Meat/Protein, 1 Vegetable

Sat. Fal 0.7g

Choi. Omg

Sodium Omg

41

42


Baked Quesadillas Quick and easy to make, this can also be served as a light meal. There are two advantages to baking the quesadillas: You don't have to turn them, and you can add chunkier ingredients. The cheese holds everything together and is an essential ingredient, but you may choose to vary the type of cheese. 4 (8-inch/20-cm) whole-wheat flour tortillas 1 cup (4 ounces/115 g) shredded part-skim mozzarella cheese 1 medium onion, thinly sliced 1 (4-ounce/11S-g) can green chiles, drained and cut lengthwise in julienne strips 4 tablespoons chopped fresh cilantro or fresh basil Freshly ground pepper 11/4 cups (280 g) Fresh Salsa (page 49)

Preheat oven to 475F (245C). Spray a baking sheet with olive oil cooking spray. Place 2 tortillas on baking sheet. Sprinkle evenly with cheese, onion, chiles and cilantro. Season with pepper. Place remaining tortillas over topping and press down. Spray top of tortillas with olive oil cooking spray. Bake about 5 minutes or until cheese melts. Cut each quesadilla in 5 wedges. Serve with salsa. Makes 10 wedges. 2 wedges with 1/4 cup salsa contains: f»ai 175

Protein 9g

Carb, 24g

Dietary Fiber 2.8g

Soluble Fiber 0.2g

Insoluble Fiber Fal 0.3g 4.8g

Exchanges: 1 Bread/Starch, 1 Lean Meat/Protein, 1 1/2 Vegetable, 1/2 Fat

Sat. Eat 2.2g

Choi, 13mg

Spdjum 413mg

Appetizers & Snacks

43

Quick Vegetable Pizza Pizza can be surprisingly high in fiber. For a thinner crust, split the flat bread in half. 1 tablespoon olive oil 1/2 medium green bell pepper, thinly sliced 1 medium onion, thinly sliced 1 eggplant, finely chopped 1/2 cup (115 g) crushed Italian-style tomatoes 1 teaspoon dried leaf basil 1 teaspoon dried leaf oregano 1/4 teaspoon crushed fennel seeds Hot pepper sauce to taste Salt and freshly ground pepper to taste 2 rounds Middle Eastern Flat Bread (page 154) or 2 whole-wheat pita bread rounds 1 cup (4 ounces/115 g) shredded part-skim mozzarella cheese

Preheat oven to 425F (220C). In a small skillet, heat half of oil over medium heat. Add bell pepper and onion; saute until softened. Remove with a slotted spoon to a bowl. Add remaining oil and eggplant and cook until softened, about 5 minutes. Return onion mixture and toss to combine. In a small bowl, combine tomatoes, basil, oregano and fennel seeds. Season with hot pepper sauce, salt and pepper. Place bread on a baking sheet. Spoon tomato mixture over bread rounds. Top with onion mixture. Sprinkle with cheese. Bake 5 minutes or until cheese melts and topping is bubbly. Makes 4 servings. 1 serving contains: £ai 269

Protein 13g

Carb. 37g

Dietary Fiber 8g

Soluble Fiber 2g

Insoluble Fiber 4.3g

Faj 8g

Exchanges: 1 1/2 Bread/Starch,! Lean Meat/Protein,3 Vegetable, 1 Fat

Sat. Fat 3.5g

Choi. 16mg

Sodium 225mg

44


Artichoke-Shrimp Pizza Pizza crusts are available precooked, which turns pizza making into a quick and easy meal—faster than waiting for a delivery. Fresh artichoke hearts are time-consuming to prepare, but canned and frozen options are available. 1 (14-inch/36-cm) purchased pizza crust 1 tablespoon extra-virgin oiive oil 2 large tomatoes, sliced 1 medium green bell pepper, thinly sliced 1 medium red onion, thinly sliced 1 (15-ounce/425-g) can artichoke hearts, drained and rinsed 6 ounces (170 g) small cooked peeled shrimp 11/2 teaspoons dried leaf basil 1 teaspoon dried leaf oregano 1/2 cup (55 g) reduced-fat feta cheese Freshly ground black pepper

Preheat oven to 400F (200C). Place pizza crust on a baking sheet. Drizzle with oil. Arrange tomato slices on crust. Evenly distribute bell pepper, onion and artichoke hearts over tomatoes. Arrange shrimp over vegetables. Sprinkle with herbs and feta cheese. Season with black pepper to taste. Bake about 10 minutes or until cheese melts and topping is hot. Makes 4 servings. 1 serving contains: Dietary

Soluble

Insoluble

CsL

£rsiem

Garb,

Bbsi

EMc

Rbgr

Fat

Sat.

Ea

Choi

Sodium

364

21 g

Slg

7.9g

3.9g

1.3g

8.8g

1.9g

88mg

809mg

Exchanges: 2 1/2 Bread/Starch, 1 1/2 Lean Meat/Protein, 3 Vegetable, 1 Fat

Appetizers & Snacks

45

Easy Garbanzo Bean Dip The sesame flavor in this dip comes from sesame oil rather than the traditional tahini, or sesame seed paste. Serve with pita bread wedges or raw vegetables. 1 (15-ounce/425-g) can garbanzo beans (chickpeas), drained and rinsed 2 to 3 tablespoons fresh lemon juice 1 large garlic clove, chopped 1 teaspoon toasted sesame oil, or to taste Hot pepper sauce Ground white pepper 1 medium tomato, chopped 1 tablespoon minced fresh parsley 2 tablespoons sesame seeds, toasted

Place beans, lemon juice, garlic and sesame oil in a food processor or blender and process until pureed. Season with hot pepper sauce and white pepper. Add tomato and parsley; process just until tomato is finely chopped. Spoon into a serving bowl. Sprinkle with sesame seeds. Makes about 2 cups. 1/4 cup contains: Cat 62

Protein 3g

Carb. 8g

Exchanges: 1/2 Bread/Starch, 1/2 Fat

Dietary Fiber 2g

Soluble Fiber Og

Insoluble Fiber 0.1 g

Fat 2g

Sat. Fat Og

Choi. Omg

Sodium 141 mg

46


Pesto Spinach Dip Serve with cooked shrimp or raw vegetables. Fresh basil is an easy herb to grow in your garden. An essential ingredient in pesto, it goes well in any tomato dish. 1 (about 10-ounce/280-g) bunch fresh spinach, trimmed and coarsely chopped 1/2 cup (115 g) plain nonfat yogurt 1/4 cup (30 g) chopped walnuts 3 tablespoons chopped fresh basil or 1 tablespoon dried leaf basil 2 tablespoons freshly grated Parmesan cheese 1 tablespoon grated lemon zest 2 tablespoons chopped drained sun-dried tomatoes in oil Salt and freshly ground pepper to taste

In a food processor, process spinach, yogurt, walnuts, basil, cheese, lemon zest and sun-dried tomatoes until combined. Season with salt and pepper. Pour into a small serving dish. Cover and refrigerate at least 2 hours or up to 8 hours for flavors to blend. Makes about 1 cup. Variation Substitute tarragon or cilantro for the basil. 1/4 cup contains: Cat 117

Protein 6g

Carfc 10g

Dietary Fiber 3.4g

Soluble Fiber 0.7g

Insoluble FJJzer Eat 2g 6.6g

Exchanges: 1/2 Bread/Starch, 1/2 Lean Meat/Protein, 1 Fat

Sat. Fat 1.1g

Choi. 3mg

Sodium 144mg

Appetizers

<S Snacks

Hot & Spicy Black Bean Dip Serve this quick and easy dip with baked tortilla chips or raw vegetables. 1 (15-ounce/425-g) can nonfat refried black beans or 2 cups Nonfat Refried Beans (page 113) 1 cup (230 g) prepared picante sauce 1 teaspoon chili powder 1/2 teaspoon ground cumin Hot pepper sauce 1/2 cup (2 ounces/55 g) shredded Monterey Jack cheese 4 tablespoons chopped fresh cilantro, for garnish

In a medium saucepan, combine beans, picante sauce, chili powder and cumin. Season with hot pepper sauce. Cook, stirring constantly, over medium heat until hot and bubbly. Spoon into a serving dish. Sprinkle with cheese and cilantro. Makes 2 cups. 1/4 cup contains: Cat 90

Protein 5g

Carb. 11g

Dietary Rber 3.2g

Soluble Fiber Og

Insoluble Fiber Og

Exchanges: 1/2 Very Lean Meat/Protein, 1/2 Vegetable, 1/2 Fat

Fat 3.2g

Sat. FJJ 1.4g

Choi. 7mg

Sodium 352mg

47

48


Southwest Bean Appetizer High in fiber and flavor, this traditional southwestern dish is great served with corn chips or jicama and carrot slices. Poblanos are large, deep-green chiles that vary in heat from mild to hot. 1 (15-ounce/425-g) can nonfat retried beans or 2 cups Nonfat Retried Beans (page 113) 1/2 medium onion, finely chopped 1 cup (230 g) diced roasted poblano or mild green chiles (page 142) 1 teaspoon ground cumin 1/2 cup (2 ounces/55 g) shredded Monterey Jack cheese 1 cup (230 g) Fresh Salsa (opposite) or prepared picante sauce or salsa 1 large tomato, finely chopped 2 cups (170 g) finely shredded cabbage

Preheat oven to 350F (175C). Grease a shallow 12-inch (30.5-cm) round baking dish. In a medium bowl, combine beans, onion, chiles and cumin. Spread mixture in greased dish. Sprinkle with cheese. Bake 20 minutes or until mixture is hot and cheese is melted. Pour salsa over cheese. Arrange chopped tomato and cabbage around edge. Makes 6 servings. 1 serving contains: £al 180

Protein 7g

Carb. 28g

Dietary Fiber 7.8g

Soluble Fiber 1g

Insoluble Fiber Fai 2.2g 3.5g

Exchanges: 1 Bread/Starch, 1II Lean Meat/Protein, 2 Vegetable, 112 Fat

Sat. £al 1.8g

Choi, 8mg

Sodium 350mg

Appetizers & Snacks

49

Fresh Salsa Use this New Mexican-style salsa to top everything from omelets to baked chicken, or serve as a dip with crisp tortillas. 1 pound tomatoes, chopped 1 medium red onion, finely chopped 1/2 cup (115 g) diced roasted mild green chiles (page 142) or 1 (4-ounce/115-g) can diced green chiles, drained 1 jalapeno chile, minced (optional) 4 tablespoons packed finely chopped fresh cilantro 1 tablespoon white wine vinegar or lemon juice Salt to taste

In a medium bowl, combine tomatoes, onion, green chiles, jalapeno if using, cilantro and vinegar. Season with salt. Cover and refrigerate until chilled. Makes about 4 cups. 1/4 cup contains: Caj, 13

Protein Og

Catfe, 3g

Dietary Fiber 0.6g

Soluble Fiber 0.1 g


Est Og

Sat. EM Og

£fcoL Omg

Exchanges: Free

Tip CiSantro is an herb that is either loved or hated—there doesn't seem to be a middle ground. I love it, so I keep it on hand to add to salsa, soups, salads or practically anything Mexican or southwestern except dessert. But if you're not sure of everyone's taste, it's safer to offer it on the side.

Sodium 4mg

50


Sausage Potatoes Cook these easy (only three ingredients!) appetizers ahead of time and reheat before serving. Use one or more of the new varieties of potatoes that are now available in shades from deep blue to golden. 30 Yukon Gold or red potatoes (about 2 inches/5 cm in diameter) 10 ounces (280 g) lean Italian turkey sausage, casings removed 1/2 cup (2 ounces/55 g) shredded Monterey Jack cheese

Preheat oven to 425F (220C). Spray bottom of a nonstick 13 x 9-inch (33 x 23-cm) baking pan. Cut a thin slice off top of each potato. Using a small melon bailer, remove and discard 1 scoop of each potato. Stuff each potato cavity with sausage. Place in prepared baking pan. Bake 30 minutes or until potatoes are tender when pierced with a fork. Sprinkle with cheese. Bake 5 minutes or until cheese melts. Serve hot. Makes 30 appetizers; about 10 servings. 1 serving (3 potatoes) contains: Cat 178

Protein 10g

Carb, 21 g

Dietary Fiber 2g

Soluble Fiber 0.5g


Exchanges-. 1 1/2 Bread/Starch, 1 1/2 Lean Meat/Protein, 1/2 Fat

Fat 6.4g

Sat. Eat 2.7g

Choi. 28mg

Sodium 228mg

Appetizers & Snacks

51

Feta Cheese Appetizer / first ate this appetizer at a Greek restaurant in Germany. Experimentation provided this recipe, which also may be cooked on a grill, 4 ounces (115 g) reduced-fat feta cheese, drained, rinsed and cut in 1/4-inch (6-mm) slices 1 teaspoon olive oil 1 large onion, thinly sliced 2 teaspoons dried leaf oregano 1 teaspoon ground cumin Freshly ground pepper 2 whole-wheat pita bread rounds or Middle Eastern Flat Bread (page 156), cut in 8 wedges

Preheat oven to 425F (220C). Cut a foil sheet about 15 inches in length. Place cheese in center of foil; set aside. In a medium skillet, heat oil over medium heat. Add onion; saute, stirring occasionally, until softened. Spoon onion over cheese. Sprinkle with oregano and cumin. Season with pepper. Tightly seal edges of foil. Place package on a baking sheet. Bake 20 minutes or until cheese is softened. (Carefully open foil to check.) Spoon cheese and juices into a heated serving dish. Serve with bread. Makes 4 servings. 1 serving contains: QaL Protein 183 9g

Carb. 24g

Dietary Rbjej; 4g

Soluble Fiber. 1g

Insoluble Fiber l.3g

Eat 6g

Exchanges: 1 Bread/Starch, 1 Lean Meat/Protein, 1 Vegetable, 1/2 Fat

Sat. Est 2.8g

£hfiL lOmg

SMum 549mg


Salads Like soups, salads may play different roles at mealtime. They can be served as tempting appetizers to perk up appetites or as side dishes to offer new textures and flavors to complement the main dish. They can cleanse the palate after the main dish, or they can be the main dish itself, especially for a summer luncheon or light supper. Because most salads are made of raw vegetables and fruits, they are excellent sources of both soluble and insoluble fiber. Other salad components, such as nuts, grains and dried beans, also contribute fiber. Select crisp, fresh greens for your salad. Wash and thoroughly dry the greens before combining them with other ingredients. Wet or damp greens will dilute the salad dressing. If the salad is composed mostly of greens, toss it with a small amount of dressing just before serving to keep it from becoming limp. Fresh herbs make a wonderful and often overlooked addition to salads. Try mint, basil or any others you have on hand or in your garden. If fresh herbs are not available, used dried types or herb-flavored vinegars. Don't limit yourself to cider vinegar when making salad dressing. Try the classic red wine and white wine vinegars, which can be used interchangeably, but don't use the red wine vinegar when a light color is important to the final appearance of the salad. Also experiment with balsamic vinegar, fruit-flavored vinegars and rice vinegar. Balsamic is a strong, dark vinegar with an aromatic flavor and is usually used in small amounts. Among the many fruit-flavored vinegars available, you might try raspberry. Rice vinegar, a mild-flavored vinegar made from rice, is available plain or lightly seasoned with sugar and salt.

53

54


Lemon juice or lime juice can also be used to add tanginess to a salad instead of vinegar. The oils used for salads usually have a mild flavor. Olive oil is a popular choice for salads; choose extra-virgin olive oil or oil from the first pressing. Occasionally a special oil, such as almond, hazelnut or walnut oil, can be added in a small amount to give a salad a special taste. Because oil has about 125 calories per tablespoon, it is important to limit its use if you are reducing calories. Try one of the recipes here that use yogurt as the base for a lowcalorie creamy dressing,

Tip Blanching is a method that is used to set the color in vegetables and to kill natural enzymes that couid cause the vegetable to deteriorate during freezing, it's a useful method for vegetable salads when you just want to set the color and eliminate the "raw" taste and perhaps soften the vegetable just a little so the dressing clings more easily. To blanch, drop the vegetable into boiling water and boil until the color brightens, usually about 2 minutes. Drain immediately and place in cold water to stop the cooking. Blanching can also be used to loosen the skins on tomatoes and peaches.

Salads

55

Grilled Chicken, Orzo & Bean Salad When making pasta salads, do not overcook the pasta or it will become mushy. Cook until just tender to the bite. Orzo is a small, rice-shaped pasta. 2 skinned and boned chicken breast halves Salt and freshly ground pepper to taste 11/4 cups (8 ounces/225 g) uncooked orzo, cooked 1 (15-ounce/425-g) can garbanzo beans (chickpeas), drained and rinsed 2/3 cup (75 g) chopped green bell pepper 1 cup (230 g) chopped fresh tomatoes 2 cups (150 g) bite-size broccoli florets, blanched (see Tip, page 54) 1 jalapeno chile, diced (optional) 2 tablespoons chopped drained sun-dried tomatoes in oil 4 tablespoons chopped fresh basil Lemon Vinaigrette (page 57) 6 to 8 cups (300 to 350 g) arugula

Preheat grill or broiler. Rinse chicken with cold water and pat dry. Season with salt and pepper. Spray with nonstick cooking spray to prevent sticking. Grill chicken until cooked through, turning once, about 20 minutes. Set aside to cool while assembling salad. Combine all remaining ingredients except arugula in a large bowl and toss to combine. Cut chicken diagonally into thin slices. Add to salad and toss to combine. Serve immediately or refrigerate up to 8 hours (flavor improves with standing). Arrange arugula on 4 to 6 plates. Spoon salad over arugula. Makes 4 to 6 servings. 1 serving contains: Cal. 420

Protein 28g

Carb. 69g

Dietary Fiber 9.7g

Soluble Fiber 1.2g


Fat 4g

Sat. Eat Og

Exchanges: 3 1/2 Bread/Starch, 2 1/2 Very Lean Meat/Protein, 1/2 Fruit, 1 Vegetable

Choi. 34mg

Sodium 342mg

56


Fresh Salmon & Potato Salad Perfect for a summer luncheon, this salad can be made ahead and refrigerated up to six hours. Serve with bread and a fruit dessert. I usually plan to have this for lunch after I cook salmon on the grill, so I cook enough for both meals. Leftover vegetables, such as steamed green beans, asparagus or broccoli, may be substituted for the sugar snap peas. 3/4 pound (340 g) small White Rose potatoes 3/4 pound (340 g) sugar snap peas, trimmed and any strings removed, blanched 1 (15 1/2-ounce/440-g) can mature lima beans (butter beans) or other white beans, drained and rinsed 2 cups (280 g) grape or cherry tomato halves 1 tablespoon minced fresh tarragon or 1 teaspoon dried leaf tarragon 1/2 pound (230 g) salmon fillets, broiled or grilled Lemon Vinaigrette (page 57) 4 cups (200 g) mixed salad greens Kalamata olives, for garnish (optional)

Cook potatoes in boiling salted water until just tender, about 15 minutes. Cool and cut into thin slices. Place in a salad bowl and set aside. Add sugar snap peas to boiling water and cook until they turn bright green, 1 to 2 minutes. Immediately drain and place in cold water to stop the cooking (peas should remain crunchy but lose their raw taste). Add peas, lima beans, tomatoes and tarragon to potatoes. Toss to combine. Break salmon into chunks, removing any bones. Add salmon to potato mixture. Add dressing and toss gently to combine. Arrange salad greens on 3 or 4 plates. Spoon salmon mixture over top. Garnish with olives if desired. Makes 3 or 4 servings. 1 serving contains: Cat 500

Protein 30g

£aik 68g

Dietary Eifesi 15g

Soluble Fiber 3.3g


Eat 13g

Exchanges: 3 Bread/Starch, 2 1 /2 Lean Meat/Protein, 4 Vegetable, 112 Fat

Sat. Eat 3g

Choi 50mg

Ssolum 575mg

Salads

Lemon Vinaigrette Depending on the kind of salad you toss with the vinaigrette, you can add minced garlic or chopped fresh herbs. 3 tablespoons fresh lemon juice 2 tablespoons water or fat-free chicken broth 1 tablespoon extra-virgin olive oil Pinch of sugar 1/2 teaspoon Dijon mustard

Combine all ingredients in a small bowl. Whisk until sugar and mustard are dissolved. Makes 6 tablespoons. 2 tablespoons contains: Dietary

Soluble

Insoluble

CaL

Protein

Carta.

Fibe/

fiber

Fiber

Eat

Eat

Choi-

Sodium

44

Og

1g

0.1g

Og

Og

4g

1g

Omg

llmg

Exchanges: 1 Fat

Sat.

57

58


Bell Pepper & Onion Salad For a milder onion flavor, soak the onion in cold water for about 20 minutes or drop it into boiling water for a few seconds and immediately place in cold water. 1 red bell pepper, cut into matchstick-size pieces 1 green bell pepper, cut into matchstick-size pieces 1 large orange, peeled and cut into bite-size pieces 1 small red onion, halved from top to bottom and thinly sliced crosswise 2 tablespoons extra-virgin olive oil 2 tablespoons fresh lemon juice 2 tablespoons fresh orange juice 1 teaspoon minced fresh oregano or 1/2 teaspoon dried leaf oregano 1/2 teaspoon sugar Salt and freshly ground pepper to taste

Combine bell peppers, orange and onion in a medium bowl; set aside. Whisk oil, juices, oregano, sugar, salt and pepper in a small bowl. Pour over salad mixture and toss to combine. Makes 4 servings. 1 serving contains: Cai 112

Protein 1g

Catfe 13g

Dietary Eibjgr. 2.7g

Exchanges: 1/2 Fruit, 1 Vegetable,! Fat

Soluble Elbe 0.6g

Insoluble Fjfcei 0,4g

fji 7g

Sat. fgj 1g

CM. Omg

Sodium Omg

Salads

59

Lentil, Tomato & Feta Salad When cooking lentils for a salad, cook only until just tender. Otherwise they will break up when tossed with the other ingredients. 11/2 cups (260 g) lentils, picked over and rinsed 4 cups (1 liter) water 1 bay leaf 1/2 cup (55 g) chopped onion 1/4 teaspoon salt 3 tablespoons fresh lemon juice or to taste 2 tablespoons extra-virgin olive oil 1/2 teaspoon Dijon-style mustard 1 tablespoon minced fresh basil or 1 teaspoon dried leaf basil Freshly ground pepper to taste 1 cup (115 g) chopped celery 2 cups (450 g) chopped fresh tomatoes 1/2 cup (60 g) crumbled reduced-fat feta cheese

Combine lentils, water, bay leaf, onion and salt in a large saucepan. Bring to a boil over medium heat and boil for 10 minutes. Reduce heat, cover and simmer until lentils are tender but not mushy, about 20 minutes. Drain, reserving about 1 tablespoon of cooking liquid, and discard bay leaf. Whisk together lemon juice, oil, mustard, basil and pepper in a medium bowl. Add warm lentils with reserved liquid and stir to combine. Stir in celery, tomatoes and cheese. Serve immediately or refrigerate up to 8 hours. Makes 6 servings. 1 serving contains: £aL 256

Protein 16g

Carb. 35g

Dietary Fiber 16g

Soluble Fiber 1.9g


Exchanges: 2 Bread/Starch, 1 Lean Meat/Protein, 1 Vegetable, 1 Fat

Eat 7g

Sat. Faj 2g

Choi. Omg

Sodium 264mg

60


White Bean & Tuna Salad White beans and tuna make a delicious combination for a summer luncheon, perhaps with Fresh Fruit Tart (page 186) for dessert. Freshcooked beans always taste better (see page 109) and let you control the amount of salt, but use convenient canned beans to save time. 11/2 cups (340 g) cooked Great Northern or cannellini beans or 1 (15 1/2-ounce/440-g) can, drained and rinsed 8 ounces fresh tuna, grilled and cut into bite-size pieces 1 cup (230 g) chopped fresh tomatoes 3/4 cup (85 g) chopped celery 1 tablespoon minced fresh basil or 11/2 teaspoons dried leaf basil 3 tablespoons fresh lemon juice or to taste 2 teaspoons extra-virgin olive oil Freshly ground pepper to taste 4 cups (200 g) arugula or mixed baby greens Basil sprigs, for garnish

Combine beans, tuna, tomatoes, celery and basil in a medium bowl. Whisk lemon juice and oil in a small bowl; pour dressing over bean mixture and toss to combine. Season with pepper. Arrange greens on 2 plates. Top with bean mixture. Garnish with basil sprigs. Makes 2 servings. 1 serving contains: QL 433

Eieteio 43g

Cjrb, 52g

Dietary Fjijei 12g

Soluble EMr 3g


Fat 7g

Sat. Fat 1g

Exchanges: 3 Bread/Starch, 4 Very Lean Meat/Protein, 1 112 Vegetable, 1 Fat

Choi 51 mg

Sodium 106mg

Salads

Chopped Salad with Feta / first enjoyed chopped salad in California several years ago. It now appears on menus across the country and features a variety of ingredients, including both cooked and raw vegetables. It's easy to eat because all the ingredients are presented in bite-size pieces. 1 cup (115 g) thinly sliced celery 1 cup (115 g) chopped green bell pepper 1 cup (230 g) chopped fresh tomatoes 1 cup (115 g) chopped carrots 1 cup (135 g) cooked whole-kernel corn, drained 1/2 cup (60 g) crumbled reduced-fat feta cheese or 1/4 cup (30 g) crumbled blue cheese 6 cups (300 g) thinly sliced romaine lettuce Lemon Vinaigrette (page 57)

Combine vegetables, feta cheese and lettuce in a large bowl. Add vinaigrette and toss to combine. Makes 4 servings. 1 serving contains: Cat 145

Protein 6g

Carb. 17g

Dietary Fiber 5.6g

Soluble Fiber 0.7g

Insoluble Fiber I.Og

Exchanges: 1/2 Bread/Starch, 1/2 Lean Meat/Protein, 2 Vegetable

Fajt 6g

Sat. Fat 2g

Choi. 5mg

Sodium 456mg

61

62


Crab & Vegetable Salad This easy salad requires no cooking and goes together in minutes. The grapes are an unexpected touch. Avocado Dressing 1/2 small avocado, peeled and pitted Juice of 1 large lemon 1/2 teaspoon Dijon-style mustard 10 ounces (280 g) real or imitation crabmeat, flaked 1 cup (115 g) sliced celery 1 cup (115 g) finely chopped yellow or orange bell pepper 2 cups (450 g) chopped fresh tomatoes 1 cup (115 g) thinly sliced carrots 1 cup (170 g) seedless green grape halves 4 tablespoons chopped fresh cilantro or parsley 6 cups (300 g) salad greens

Prepare dressing: Mash avocado in a medium bowl. Stir in lemon juice and mustard. If dressing is too thick, stir in additional lemon juice or water. In a large bowl, combine all salad ingredients except greens. Toss to combine. Add dressing and toss to coat. Arrange greens on 4 plates and spoon crab mixture on top. Makes 4 servings. 1 serving contains: Cal. 212

Protein 21g

Carb. 22g

Dietary Fiber 6.6g

Soluble Fiber 1.5g

Insoluble Fiber Fat 2.6g 5.4g

Exchanges: 2 1 /2 Very Lean Meat/Protein, 1U Fruit, 3 Vegetable, 1 Fat

Sat. fat 0.7g

Choi. 76mg

Sodium 359mg

Salads 63

Winter Citrus Salad Avocados are high in fat, so use them only occasionally if you're watching calories. However, the fat is monounsaturated, the good kind of fat, and avocados also contain plenty of vitamins and minerals. 2 medium pink grapefruit 4 large oranges 1 medium avocado Seeds from 1/2 medium pomegranate 2 tablespoons dry sherry 1 teaspoon sugar

Peel grapefruit and oranges, removing all bitter white pith. Holding fruit over a medium bowl to collect juices, cut between membranes and remove segments. Squeeze membranes to extract all juice; set aside. Alternate grapefruit and orange segments on 6 salad plates, forming a ring. Set aside. Slice avocado in half; discard pit. Using a small melon bailer, cut avocado in balls. Toss balls in reserved juice to prevent browning. Arrange 3 to 5 balls in center of each salad. Sprinkle with pomegranate seeds. To make dressing, in a small bowl, combine 2 tablespoons of reserved juice, sherry and sugar. Stir until sugar dissolves. Drizzle dressing over salad. Makes 6 servings. 1 serving contains: CaL 164

Protein 2g

Exchanges: 2 Fruit, 1 Fat

Carb30g

Dietary

Soluble

Insoluble

Fiber 8g

fiber 2g

Fiber 2g

Sat.

Eat 5.4g

Fat 0.8g

ChoiOrng

Spdium 5mg

64


Green Vegetable Salad Make this crunchy salad up to 8 hours ahead to take to a potluck or picnic. Creamy Dressing 1/4 cup (55 g) nonfat or reduced-fat mayonnaise 1/4 cup (55 g) plain nonfat yogurt 1 tablespoon Dijon mustard 1 tablespoon fresh lemon juice 1 teaspoon dried dill weed or dried leaf tarragon Salt and ground white pepper to taste 1 (10-ounce/280-g) package frozen green peas, thawed and drained 2 large celery stalks, chopped 1 medium green bell pepper, cubed 1 small cucumber or zucchini, peeled and cubed 4 green onions, chopped About 6 large leaf-lettuce leaves

Prepare dressing: In a small bowl, combine mayonnaise, yogurt, mustard, lemon juice and dill. Season with salt and white pepper. If dressing is too thick, thin with a little water. In a medium bowl, combine peas, celery, bell pepper, cucumber and green onions. Pour dressing over vegetable mixture; toss to combine. Cover and refrigerate about 1 hour or up to 8 hours. Arrange lettuce leaves around edge of a serving bowl. Spoon salad into center. Makes 6 servings. 1 serving contains: QsL EiQtSiQ Carb. 68 4g 12g

Dietary Fiber 4g

Exchanges: 1/2 Bread/Starch, 1/2 Vegetable

Soluble fiber 0.5g

Insoluble Fiber Faj; 2.2g 0.8g

Sat. Faj Og

Choi2mg

Sodium 198mg

Salads

65

Red Potato Salad Yogurt gives the dressing a creamy tanginess without adding a lot of calories. 1 pound (450 g) red potatoes 2 large celery stalks, chopped 1 small onion, chopped 2 tablespoons chopped fresh chives or green onion tops 2 small sweet pickles, chopped 1/3 cup (85 g) nonfat or reduced-fat mayonnaise 1/3 cup (85 g) plain nonfat yogurt 1 teaspoon Dijon mustard 1 teaspoon dried dill weed Salt and freshly ground pepper to taste 1 hard-cooked egg, shelled

In a large saucepan, cook potatoes in boiling salted water about 25 minutes or until fork-tender. Drain and cool. Cut unpeeled potatoes in 1 1/2-inch (3.8-cm) cubes. In a medium bowl, combine potatoes, celery, onion, chives and pickles. Set aside. In a small bowl, combine mayonnaise, yogurt, mustard and dill. Season with salt and pepper. Pour dressing over potato mixture; toss gently until combined. Cover and refrigerate until chilled or up to 2 days. To serve, slice hard-cooked egg. Arrange egg slices around edge of salad. Makes 4 servings. 1 serving contains: £ai 230

Protein 6g

Ca,rb. 46g

Dietary Fiber 4.7g

Soluble Fiber OJg

Insoluble Fiber F_ai 2g 2.5g

Exchanges: 2 1/2 Bread/Starch, 1/2 Lean Meat/Protein, 1 Vegetable, 1/2 Fat

Sat Fai 0.8g

Choi. 65mg

Sodium 392mg

66


Tomato & Artichoke Heart Salad This is great for last-minute guests because it takes only minutes to prepare and includes ingredients that are usually on hand. It's especially good made with fresh basil. 1 (6-ounce/170-g) jar marinated artichoke hearts 4 (4-ounce/115-g) tomatoes, sliced 1 tablespoon chopped fresh basil or 1 teaspoon dried leaf basil Freshly ground pepper to taste 1 tablespoon balsamic or white wine vinegar

Drain artichoke hearts well, reserving marinade. Cut artichoke hearts in quarters. Arrange tomatoes in center of 4 salad plates. Place artichoke heart quarters around tomatoes. Sprinkle with basil. Season with pepper. In a small bowl, whisk 2 tablespoons reserved marinade and vinegar until thickened. Drizzle dressing over tomatoes. Makes 4 servings. 1 serving contains: CjJL 68

Protein 2g

Carb. 9g

Exchanges; 1 1/2Vegetable,l/2Fat

Dietary Fiber 3.3g

Soluble Fiber 0.5g

Insoluble Fiber Faj 2.6g 3.7g

Sat. fat 0.6g

Choi. Omg

Sodium 235mg

Salads

White Bean Salad Rinsed canned white beans can be used in this salad. Serve as an entree or a side dish. Or spoon it into tomato shells or roasted bell pepper halves for a great appetizer. 3 1/2 cups (790 g) cooked white beans (page 109) 2 tablespoons extra-virgin olive oil 2 tablespoons light seasoned rice vinegar 1 tablespoon white wine vinegar 1 large tomato, chopped 1/2 large green bell pepper, chopped 1 large celery stalk, chopped Salt and ground white pepper to taste

In a medium bowl, combine beans, oil and vinegars. Stir in tomato, bell pepper and celery. Season with salt and white pepper. Makes 4 servings. 1 serving contains: CJL 343

Protein 17g

Catfe, 53g

Dietary fiber. 12g

Soluble BhSl 3.4g

Exchanges: 3 1/2 Bread/Starch, 1/2 Vegetable, 1 1/2 Fat

Insoluble fiber Fat 8g 7.5g

Sat. Faj 1g

Gjgl Omg

Sodium 27mg

67

68

Easy-to-Prepare

Recipes with

Fiber

Tropical Fruit Salad An excellent way to serve the exotic carambola, or star fruit, when it's in season. Kiwi fruit now come in a smooth-skinned orange variety, as well as the usual fuzzy green. 2 large bananas 1 tablespoon fresh lemon juice 2 kiwi fruit, peeled and sliced 1/4 inch (6 mm) thick 1 (15-ounce/425-g) can juice-packed pineapple slices, drained and cut in halves, or fresh pineapple 1 pint (280 g) strawberries 1 papaya, cut in quarters 1 star fruit, sliced 1/4 inch (6 mm) thick 1/4 cup (60 ml) papaya nectar 2 teaspoons honey 1/2 cup (115 g) plain nonfat yogurt

Peel and cut bananas in half crosswise, then cut each piece in half lengthwise. In a medium bowl, gently toss bananas with lemon juice. Arrange bananas and remaining fruit on a large platter. In a small bowl, stir papaya nectar and honey together until honey dissolves; mix in yogurt. Drizzle dressing over fruit. Makes 6 servings. Variation For a thicker dressing, substitute pureed papaya for the papaya nectar. 1 serving contains: CJL 174

Protein 3g

Exchanges: 3 Fruit

Carb. 42g

Dietary Fiber 5g

Soluble Fiber 1g


Fat, 1g

Sat. Fai Og

Choi, Omg

Solium 18mg

Salads

69

Orange-Onion Salad with Raspberries If you're making this salad in winter, when the orange crop is at its peak, use frozen raspberries. Or for a special treat, buy a carton of imported fresh berries. 1 head romaine lettuce, torn in bite-size pieces 1/2 bunch spinach, trimmed and torn in bite-size pieces 1 large orange, peeled and cut in segments 1/2 medium red onion, thinly sliced and separated into rings 2 tablespoons thawed frozen orange juice concentrate 1 tablespoon extra-virgin olive oil 1 tablespoon white wine vinegar Salt and freshly ground pepper to taste 1 cup (150 g) fresh or frozen raspberries (do not thaw)

In a serving bowl, combine lettuce, spinach, orange segments and onion rings. In a small bowl, whisk orange juice concentrate, oil and vinegar until combined. Season with salt and pepper. Pour dressing over salad; toss to combine. Arrange salad on 4 plates. Sprinkle with raspberries. Makes 4 servings. 1 serving contains: Cat, 104

Protein 3g

Carb. 16g

Dietary Fiber 5.8g

Exchanges: 1 Fruit, 1/2 Vegetable, 1 1/2 Fat

Soluble Fiber 1.7g


Fat 4g

Sat. Eat 0g

£hoL Omg

Sodium 33mg

70

Easy-to-Prepare

Recipes with

Fiber

Fennel, Apple & Cheese Salad Fennel has a slight anise flavor and a texture similar to celery. 1 large fennel bulb, sliced 1/4 inch (6 mm) thick 2 large Red Delicious apples, unpeeled, chopped and tossed with lemon juice 1/2 cup (about 2 ounces/55 g) diced low-fat Swiss cheese 2 tablespoons plain nonfat yogurt 1 tablespoon extra-virgin olive oil 1 tablespoon white wine vinegar 1 teaspoon Dijon mustard

In a medium bowl, combine fennel, apples and cheese. In a small bowl, whisk yogurt, oil, vinegar and mustard. Pour dressing over salad; toss to combine. Makes 4 servings. 1 serving contains: CaL 160

Protein 5g

Catfe 22g

Dietary Fiber 5.6g

Soluble Fiber —

Insoluble Fiber Ea$ — 6.7g

Exchanges: 1/2 Lean Meat /Protein, 1 Fruit, 1 Vegetable, 1 Fat

Sat. £at 2.6g

Choi. 10mg

Sodium 70mg

Salads

71

Carrot Salad Instead of the usual mayonnaise-type dressing, this salad is tossed with a light oil-and-vinegar dressing. 3 large carrots, shredded 2 medium oranges, peeled and cut into segments 1 medium Red Delicious apple, unpeeled, chopped 1/4 cup (45 g) raisins 2 tablespoons extra-virgin olive oil 3 tablespoons raspberry vinegar or white wine vinegar 1 teaspoon sugar 1/4 cup (30 g) chopped pecans

In a serving bowl, combine carrots, oranges, apple and raisins. In a small bowl, whisk oil, vinegar and sugar until sugar dissolves. Pour dressing over salad; toss to combine. Sprinkle with pecans. Makes 4 to 6 servings. 1 serving contains: Dietary

Soluble

Insoluble

CaL

Erateio

Catfe

Eibjer

Eteet

fiber

Eat

Eat

£ML

sodium

225

2g

29g

6.4g

1.2g

1.2g

12g

1.4g

Omg

33mg

Exchanges: 1/2 Bread/Starch, 1 Fruit, 1 Vegetable, 2 Fat

Sat.

72

Easy-to-Prepare

Recipes with

Fiber

Brown Rice Salad Rice and beans complement each other, making this a balancedprotein dish. 11/2 cups (340 g) Basic Brown Rice (page 122), cooled 1 (15-ounce/425-g) can red kidney beans, drained and rinsed 11/2 cups (200 g) cooked whole-kernel corn, drained 1 large celery stalk, chopped 6 green onions, finely chopped 2 tablespoons chopped fresh parsley 3 tablespoons extra-virgin olive oil 2 tablespoons tarragon vinegar 1 tablespoon water or broth Salt and freshly ground pepper to taste

In a medium bowl, combine rice, beans, corn, celery, green onions and parsley. In a small bowl, whisk oil, vinegar and water until slightly thickened. Pour dressing over rice mixture; toss to combine. Season with salt and pepper. Makes 6 servings. 1 serving contains: QL 242

EffiJfiin 9g

garfe 34g

Dietary Fiber 7.6g

Exchanges: 2 1/2 Bread/Starch, 1/2 Fat

Soluble Fiber 2.2g


Fat 8g

Sat. Fai 1g

Choi,Omg

Sodium 192mg

Main Dishes Meat by itself contains no fiber because fiber comes from plants. So the meats, chicken and seafood in this chapter have been combined with vegetables, fruits and grains to make stews, casseroles and other dishes. Chicken, for example, is cooked with bell peppers and carrots in a delicious mustard sauce, and red snapper is stuffed with a spinach and tomato mixture, then grilled. Chicken Primavera is a colorful mixture of vegetables, chicken and pasta. Many of the dishes need only a green salad and some whole-grain bread or brown rice to make a complete meal. The recipes call for skinned chicken or turkey and well-trimmed meat to keep the amount of fat as low as possible. If a recipe uses ground beef, buy the leanest that is available in your market. Regular ground beef may contain about 30 percent fat. The leanest type is usually 5 percent fat, sometimes less. In the case of fish, the fatty fishes, such as salmon and tuna, may be better for you than lean white fish because they contain higher levels of omega-3 fatty acids. Recent research has shown that omega-3 fatty acids may be protective against heart disease. This is one reason that experts suggest we increase our intake of fish and seafood. If fresh fish is not available in your area, find a source of good frozen fish. Frozen fish that has been processed correctly and kept frozen may be a better choice than less-than-fresh fish. Check the package for frost and signs of thawing before buying. Cook fish just until it turns from translucent to opaque. A good rule to follow is to cook fish for 10 minutes per inch of thickness. Check by probing with a fork in the thickest part.

73

74


Cooking with Wine and Liqueurs Wine, beer and liqueurs add flavor to many dishes and when they are cooked, much of the alcohol evaporates. Fruit juices, pure fruit extracts and water can be substituted for the wine or liqueur. For example, orange juice concentrate can be used instead of an orange-flavored liqueur to give a rich orange flavor. Unsweetened apple juice is a good substitute for white wine. Alcohol-free beers and wine can be used for cooking. If you use wine for cooking, use a wine that is of good enough quality for drinking, but not necessarily an expensive wine. The wine should match the flavors of the dish. Do not substitute "cooking wine" for the wine called for in the recipes. Cooking wine is of inferior quality and may contain additives such as salt,

Main Dishes

75

Chicken & Vegetables with Mustard Sauce This recipe can be doubled or tripled easily. It's good with rice or pasta.

2 tablespoons olive oil 1/2 pound (230 g) skinned and boned chicken breasts, cut crosswise in strips 1 inch (2.5 cm) wide 1 medium green bell pepper, cut in strips 1 inch (2.5 cm) wide 1 medium carrot, thinly sliced 6 green onions, chopped 1 medium tomato, chopped 1/2 cup (120 ml) dry white wine 1 tablespoon green peppercorn mustard Salt and freshly ground pepper to taste 8 ounces (230 g) whole-wheat penne, cooked and drained

In a medium skillet, heat oil over medium heat. Add chicken. Cook, stirring often, 2 to 3 minutes or until lightly browned. Remove from skillet with a slotted spoon; set aside. Add bell pepper, carrot and green onions to skillet. Cook 3 minutes or until vegetables are softened. Reduce heat to low. Return chicken to skillet. Add tomato, wine and mustard. Season with salt and pepper. Cover and simmer until chicken is cooked through and wine is reduced by half, about 5 minutes. Spoon chicken mixture over pasta and toss to combine. Makes 4 servings. 1 serving contains: SsL 368

Protein 23g

Carb. 46g

Dietary Fiber 6.5g

Soluble Fiber 1.3g

Insoluble fjhsi 4g

Eal 8g

Sat. Eat 1g

Exchanges: 2 1/2 Bread/Starch, 2 Very Lean Meat/Protein, 1 1/2 Vegetable, 1 1/2 Fat

ChoL 33mg

Sodium 106mg

76

Easy-to-Prepare

Recipes with

Fiber

Chicken & Black Bean Chili Ground dried chile powder, which is available in mild, medium and hot strengths, contains only ground dried chiles, with no salt or other seasonings. I like the flavor it gives chili, so I use the milder version because I can add more of it. Sometimes I substitute 7 teaspoon hot ground chile powder for the jalapeho. For a milder dish, remove the seeds from the jalapeho before dicing. 1 tablespoon olive oil 1 cup (115 g) chopped onion 1 large garlic clove, minced 1 pound (450 g) skinned and boned chicken thighs, trimmed of all fat and cut into 1/2-inch (1.25-cm) pieces 1 jalapeho chile, minced 1 tablespoon mild ground dried chile 1 teaspoon dried leaf oregano 2 (15-ounce/425-g) cans black beans, drained and rinsed 1 (14-ounce/400-g) can diced tomatoes 2 cups (500 ml) water To serve About 1/4 cup (55 g) plain nonfat yogurt Chopped green onions and fresh cilantro

Heat oil in a large nonstick saucepan over medium heat. Add onion and garlic and saute, stirring occasionally, until softened, about 5 minutes. Increase heat to high and add chicken. Saute, stirring occasionally, until browned. Add jalapeho, ground chile and oregano and stir to combine. Add beans, tomatoes and water and bring to a boil. Reduce heat to low. Cover and simmer until chicken and onion are tender, about 15 minutes. Spoon chili into bowls. Top each serving with a dollop of yogurt and a sprinkle of green onions and cilantro. Makes 4 or 5 servings. 1 serving contains: CflL 410

Protein 28g

Carb. 25g

Dietary Fiber 8g

Soluble Fiber —

Insoluble Fifes: —

Exchanges: 1 Bread/Starch, 3 1/2 Lean Meat.1 112 Vegetable, 2 Fat

Fai 21 g

Sat. M 5g

ChfiL 95mg

Sodium 5S0mg

Main Dishes

77

Oven-Fried Chicken The yogurt coating keeps the chicken moist. 1/2 cup (230 g) plain nonfat yogurt 2 tablespoons Dijon-style mustard Salt and freshly ground pepper to taste 4 chicken thighs, skinned and trimmed of all fat 3 tablespoons sesame seeds 2 tablespoons wheat germ 3 tablespoons unprocessed wheat bran

Preheat oven to 400F (200C). Lightly grease a 9-inch (23-cm) square pan. In a shallow bowl, combine yogurt and mustard. Season with salt and pepper. Coat chicken with yogurt mixture. In another shallow bowl, combine sesame seeds, wheat germ and wheat bran. Dip chicken pieces in wheat germ mixture; press mixture onto chicken. Place in greased pan. Bake about 40 minutes or until juices run clear when chicken is pierced in thickest part. Serve hot or cold. Makes 4 servings. 1 serving contains: CaL 277

Protein 21 g

Carb. 8g

Dietary Fiber 2.8g

Soluble Fiber 0.1 g

Exchanges; 1/2 Bread/Starch, 2 1/2 Lean Meat, 2 Fat


Eat 18g

Sat. Fat 5g

Choi. Sodium 81 mg 193mg

78


Chicken Primavera It's easy to get your vegetables when they're combined in this easy one-dish meal. 1 medium carrot, thinly sliced 1/2 medium green bell pepper, cut in thin strips 4 ounces (115 g) mushrooms, quartered 1 broccoli stalk, broken in florets, stem cut sliced 1/4 inch

(6 mm) thick 2 tablespoons butter or margarine 5 green onions, thinly sliced 1 pound (450 g) skinned and boned chicken breasts, cut in strips 1/4 inch (6 mm) wide 2 tablespoons all-purpose flour 11/2 cups (375 ml) reduced-sodium fat-free chicken broth 1 cup (250 ml) dry white wine 11/2 teaspoons dried leaf basil Dash of hot pepper sauce 1 medium tomato, cut in 8 wedges 2 cups (6 ounces/170 g) whole-wheat penne, cooked and drained Salt and freshly ground pepper to taste

In a large saucepan, steam carrot, bell pepper, mushrooms and broccoli over boiling water 5 minutes or until crisp-tender. Remove from pan; set aside. In a medium deep skillet, melt butter over medium heat. Add green onions; saute until softened. Add chicken; saute, stirring constantly, 3 to 4 minutes or until no longer pink. Using a slotted spoon, remove green onions and chicken; set aside. Stir flour into fat remaining in pan; cook about 2 minutes or until bubbly. Stir in broth, wine, basil and hot pepper sauce. Cook, stirring constantly, until thickened. Stir in tomato, steamed vegetables and chicken mixture. Spoon over pasta; toss to combine. Season with salt and pepper. Serve hot. Makes 4 servings. 1 serving contains: Cat 380

Protein 35g

Carfe, 33g

Dietary Eifaei 5.4g

Soluble Fiber 0,8g

Insoluble Fifegr 3.2g

Faj 8g

Exchanges: 1 1/2 Bread/Starch, 4 Very Lean Meat, 1 1/2 Vegetable, 1 1/2 Fat

Sat. Fai 4g

Choi. 337mg

Sodium 143mg

Main Dishes

79

Pineapple Fried Rice This dramatic presentation will enhance a buffet table. 1 small to medium pineapple 1 tablespoon canola oil 3 green onions, chopped 6 to 8 ounces (170 to 230 g) skinned and boned chicken breasts, cut in thin strips 1 medium red bell pepper, cut in thin strips 1 large celery stalk, cut diagonally in thin strips 1/2 cup fresh or frozen (55 or 70 g) green peas 1 teaspoon grated fresh ginger Hot pepper sauce 2 cups (450 g) cold Basic Brown Rice (page 122) Salt and freshly ground pepper to taste

Preheat oven to 325F (165C). Cut pineapple in half lengthwise, cutting through green top. Using a small sharp knife, remove fruit. Do not pierce pineapple skin; set pineapple shells aside. Cut 1/2 of pineapple in 1-inch (2.5-cm) chunks. Reserve remaining pineapple for another use. Wrap pineapple tops in foil to prevent browning. Place shells on a baking sheet. Bake 10 minutes or until heated through. Cut each piece in half lengthwise. Meanwhile, in a wok or large skillet, heat oil over high heat. Add green onions; stir-fry 1 minute. Add chicken; stir-fry 2 minutes. Add bell pepper, celery, peas and ginger. Season with hot pepper sauce. Stir-fry 2 minutes. Add rice and pineapple chunks; stir-fry until hot. Season with salt and pepper. Spoon into hot pineapple shells. Makes 4 servings. 1 serving contains: £ai 256

Protein 14g

C^rfe, 38g

Dietary fiber 4.5g

Soluble fiber 0.5g

Insoluble fiber 3.3g

Faj 5g

Sat. Fat 0.6g

C£oi 25mg

Exchanges: 2 Bread/Starch, 1 1/2 Very Lean Meat/Protein, 1/2 Fruit, 1/2 Vegetable, 1 Fat

Sodium 45mg

80


Sausage-Stuffed Squash Enjoy forkfuls of cooked squash along with the savory stuffing.

1 (1 1/2- to 2-pound/675- to 900-g) acorn squash, cut in half lengthwise and seeded 1/2 pound (230 g) lean ground turkey 11/2 cups (85 g) fresh whole-wheat bread crumbs 1 teaspoon dried leaf thyme 1/2 teaspoon rubbed sage 1/8 teaspoon salt or to taste Freshly ground pepper to taste 1/2 cup (2 ounces/55 g) shredded cheddar cheese

Preheat oven to 350F (175C). Lightly grease a 9-inch (23-cm) square baking dish. Place squash, cut side down, in dish. Cover tightly. Bake about 40 minutes or until squash is almost fork-tender. In a medium skillet, cook turkey over medium heat until no longer pink, stirring to break up meat. Drain off any excess fat. Stir in bread crumbs, thyme, sage and salt. Season with pepper. Remove squash from oven; turn cut side up in pan. Stuff with turkey mixture, mounding stuffing above squash. Bake 20 minutes more or until squash is fork-tender. Sprinkle with cheese. Bake until cheese melts. To serve, cut each squash piece in half. Makes 4 servings. 1 serving contains: £aL 253

Protein 16g

Carb. 26g

Dietary Fiber 3g

Soluble Insoluble Fiber Fiber Fai 0.2g 0.2g 10g

Exchanges: 1/2 Bread/Starch, 2 Lean Meat/Protein, 2 1/2 Vegetable, 1/2 Fat

Sat. Fai 4g

CJbsL 60mg

Sodium 385mg

Main Dishes

81

Chicken-Rice Bake Serve with a tossed green salad and Seeded Oat Bread (page 158). 1 tablespoon olive oil 8 chicken pieces without skin (about 3 pounds/1.4 kg) 1 medium onion, chopped 2 large garlic cloves, minced 2 cups (375 g) long-grain brown rice 4 1/2 cups (1.12 ml) reduced-sodium, fat-free chicken broth 1 teaspoon dried leaf thyme Salt and freshly ground pepper to taste 1 (8-ounce/230-g) can sliced water chestnuts, drained 1 (15-ounce/430-g) can artichoke hearts, drained and quartered 1 (10-ounce/280-g) package frozen green peas

Preheat oven to 350F (175C). In a large skillet, heat oil over medium heat. Add chicken; lightly brown on all sides. Remove from skillet. Add onion and garlic to skillet; saute until onion is softened. In a 3-quart (3-liter) flameproof baking dish, combine rice, broth and thyme. Season with salt and pepper. Bring to a boil. Add chicken and onion mixture; cover tightly. Bake 20 minutes. Stir in water chestnuts, artichoke hearts and peas. Cover and bake 20 minutes or until liquid is absorbed and rice is tender. If liquid is absorbed before rice is tender, add more broth or water as needed. Makes 8 servings. 1 serving contains: Ca|, 456

Protein 43g

Carb. 51 g

Dietary Fiber 7.2g

Soluble Fiber 2.2g

Insoluble Fjbgr 3.2g

Fai 6g

Exchanges: 2 Bread/Starch, 5 Very Lean Meat/Protein, 1 1 /2 Vegetable

Sat. Fal 2g

Choi. Sodiurn 100mg 242mg

82


Penne with Summer Squash & Asparagus Inexpensive asparagus is a sign that spring has arrived. Feast on it while prices are low. Fresh asparagus is better than frozen, but frozen asparagus can be used for this dish when fresh is no longer in season. 2 tablespoons extra-virgin olive oil 1 large garlic clove, minced 1 bunch asparagus, stems cut into 1-inch (2.5-cm) lengths 3/4 pound (340 g) yellow summer squash, finely chopped 1 cup fresh or frozen (115 or 135 g) green peas 12 ounces (340 g) penne, cooked and drained 3 tablespoons fresh lemon juice Salt and freshly ground black pepper to taste 2 tablespoons pine nuts, toasted Heat oil in a large skillet over medium heat. Add garlic and saute until fragrant, about 1 minute. Add asparagus and cook, stirring, about 2 minutes. Add squash and peas and cook, stirring, until squash is crisp-tender, about 2 minutes. Add pasta and lemon juice. Toss to combine. Season with salt and pepper. Sprinkle pine nuts on top. Makes 4 servings. 1 serving contains: Cat 466

Protein 19g

Carb. 76g

Dietary Fiber 8g

Soluble Fiber 2g

Exchanges: 4 Bread/Starch, 1 1/2 Vegetable^ Fat


Fat 11g

Sat. Eat 2g

Choi, Omg

Sodium 45mg

Main Dishes

Pasta with White Beans & Vegetables Eggplant and white beans are two of my favorite ingredients. In this dish, they are combined to make a delicious pasta sauce. 2 tablespoons extra-virgin olive oil 1 large leek (white part only), chopped and rinsed 1 large garlic clove, minced 2 tomatoes, finely chopped 2 Japanese eggplants, unpeeled, chopped 1 cup (250 ml) reduced-sodium chicken broth 1 teaspoon chopped fresh or dried rosemary 1 teaspoon fresh thyme leaves or 1/2 teaspoon dried leaf thyme 3/4 cup (60 g) chopped cooked extra-lean ham 1 (15-ounce/425-g) can white beans, drained Freshly ground black pepper to taste 12 ounces (340 g) penne, cooked

Heat oil in a large skillet over medium heat. Add leek and garlic and saute until leek is softened, about 5 minutes. Add tomatoes and eggplant and cook, stirring occasionally, about 5 minutes. Add broth, herbs, ham and beans. Cover and simmer over low heat until slightly thickened, about 20 minutes. Season with pepper. Pour sauce over pasta and toss to combine. Makes 6 servings. 1 serving contains: Cat 374

Protein 16g

Carb. 64g

Dietary Fiber 7.3g

Soluble Fiber 2.7g


Fat 7g

Sat. Fat 1g

Exchanges: 3 1/2 Bread/Starch, 1/2 Very Lean Meat/Protein, 1 1/2 Vegetable, 1 Fat

Choi. Omg

Sodium 175mg

83

84


Orzo with Rapini Rapini is similar to broccoli, but with a kick. Its slightly bitter flavor is a perfect foil for the mild-flavored pasta. 1 bunch rapini, stems and leaves cut into 1/2-inch (1.25-cm) pieces 2 tablespoons extra-virgin olive oil 1 large garlic clove, minced 2 carrots, cut in matchstick-size pieces 1 pint (280 g) cherry tomatoes, cut in half 2 cups whole-kernel corn, cooked 11/4 cups (8 ounces/225g) orzo, cooked and drained Salt and freshly ground pepper to taste 1/4 to 1/3 cup (30 g) freshly grated Parmesan cheese

Cook rapini in boiling salted water until crisp-tender, about 5 minutes. Drain and place in cold water to stop the cooking. Drain again and set aside. Heat oil in a large skillet over medium heat. Add garlic and saute until fragrant, about 1 minute. Add carrots and tomatoes and cook, stirring occasionally, until softened, about 5 minutes. Add rapini, corn and orzo. Toss to combine. Season with salt and pepper and toss again with cheese. Makes 4 servings. 1 serving contains: Cat 323

Prptein 15g

£ark S9g

Dietary Fiber 4,7g

Soluble Fiber 0.4g

Insoluble Qbei fat 1.8g 3.5g

Exchanges: 3 Bread/Starch, 1/2 Lean Meat/Protein, 2 1/2 Vegetable

Sat. Eat 1g

Choi. 5mg

Sodium 347mg

Main Dishes

85

Pasta with Eggplant Sauce This combination sounds unusual but is very good. 2 tablespoons olive oil 1 small onion, chopped 1 large garlic clove, minced 1/2 medium green bell pepper, cubed 1 (1-pound/450-g) eggplant, unpeeled, cubed 1 (28-ounce/790-g) can crushed Italian tomatoes 1/2 cup (120 ml) dry red wine 1 teaspoon dried leaf basil 1 teaspoon dried leaf oregano Salt and freshly ground pepper to taste 1 recipe Whole-Wheat Pasta (page 127), cooked

In a large saucepan, heat oil over medium heat. Add onion and garlic; saute until onion is softened. Stir in bell pepper, eggplant, tomatoes, wine, basil and oregano. Season with salt and pepper. Bring to a boil. Reduce heat, cover and simmer 20 minutes. Serve sauce over pasta. Makes 6 servings. 1 serving contains: £ai 366

Erfilejn 13g

Carp. 61g

Dietary Fiber 10.6g

Soluble Fiber 1.6g


Exchanges: 3 Bread/Starch, 112 Lean Meat, 3 Vegetable, 1 112 Fat

Fat 9g

Sat. Fat 1.4g

Choi. 41mg

Sodium 386mg

86


French Lamb & Bean Stew A classic accompaniment to lamb, flageolets are small pale green to creamy white beans with a delicate flavor. They are usually available dried, and sometimes you can find them canned or frozen. If they are not available, you may substitute another small white bean. 1 tablespoon olive oil 1 cup (115 g) chopped onion 2 large garlic cloves, minced 1 pound (450 g) lean lamb, cut in 1/2-inch (1.25-cm) cubes 1/2 teaspoon red pepper flakes 11/2 teaspoons minced fresh rosemary Salt and freshly ground pepper to taste 1 (14 1/2-ounce/415-g) can diced tomatoes 4 cups (900 g) cooked flageolets

Heat oil in a large nonstick saucepan over medium heat. Add onion and garlic and saute, stirring occasionally, until softened, about 5 minutes. Increase heat to high and add lamb. Saute, stirring occasionally, until browned. Add pepper flakes, rosemary, salt and pepper and stir to combine. Add tomatoes and reduce heat to low. Cover and simmer until lamb is very tender, about 30 minutes, stirring occasionally and adding water if needed. Mixture should be moist but not soupy. Stir in flageolets and simmer until heated through. Makes 4 servings. 1 serving contains: Cal. 441

Protein 37g

£arb. 51g

Dietary Fiber 19g

Soluble Fiber 5g

Insoluble Rb_ei 11g

£a£ lOg

Sat. Faj 2g

Choi. 72mg

Exchanges: 1 1/2 Bread/Starch, 3 1/2 Very Lean Meat/Protein, 1 1/2 Vegetable, 2 Fat

Sodium 213mg

Main Dishes

87

Beef Rouladen This recipe is adapted from the wonderful rouladen my German landlady, Frau Neufang, used to make. 6 (4-ounce/115-g) beef round tip steaks, pounded until 1/4 inch (6 mm) thick 2 large carrots, cut in strips 1/4 inch (6 mm) wide 2 celery stalks, cut in strips 1/4 inch (6 mm) wide 1 medium onion, thinly sliced About 11/2 teaspoons dried leaf thyme Salt and freshly ground pepper to taste 1/4 cup (35 g) whole-wheat flour 2 tablespoons canola oil 1 large garlic clove, minced 1 1/2 cups (375 ml) beef broth 1/2 cup (120 ml) dry red wine 2 bay leaves 1 large head (about 2 pounds/900 g) cabbage, shredded 1 tablespoon caraway seeds Chopped fresh parsley

Place steaks on a flat surface. Arrange 4 carrot strips, 4 celery strips and a few onion slices on end of 1 steak. Season steak with thyme, salt and pepper. Roll up steak, jelly-roll style. Secure roll with a wooden pick. Trim off vegetables even with steak; reserve trimmed vegetables. Repeat with remaining steaks. Lightly coat rolls with flour. In a medium nonstick skillet, heat oil over medium heat. Add floured rolls; cook until lightly browned on all sides. Add remaining vegetable trimmings, garlic, broth, wine and bay leaves. Bring to a boil. Reduce heat, cover and simmer 1 1/2 hours or until beef is fork-tender. Steam cabbage and caraway seeds over boiling water until crisp-tender, about 10 minutes. Season with salt and pepper. Place rolls in a serving dish; discard bay leaves. Taste pan juices for seasoning; pour over rolls. Sprinkle with parsley. Serve with cabbage. Makes 6 servings. 1 serving contains: £al 290

Protein 30g

Carb. 19g

Dietary Fiber 6g

Soluble Fiber 1.8g

Insoluble Fiber Fat 23g 9.5g

Exchanges: 3 1/2 Very Lean Meat/Protein, 2 1 fl Vegetable, 2 Fat

Sat. Eat 1.8g

Choi. 66mg

Sodium 143mg

88


Eggplant Casserole Cinnamon gives a true Middle Eastern flavor to this casserole, I broil eggplant slices rather than fry them to save a lot of calories. 1/2 pound (230 g) extra-lean ground beef 1 medium onion 2 large garlic cloves, minced 1 (28-ounce/790-g) can crushed Italian-style tomatoes 3/4 cup (180 ml) dry red wine 2 tablespoons chopped fresh basil or 2 teaspoons dried leaf basil 1 tablespoon chopped fresh thyme or 1 teaspoon dried leaf thyme Pinch of ground cinnamon Salt and freshly ground pepper to taste

1 (1 1/4-pound/565-g) eggplant, peeled and sliced lengthwise 1/4 inch (6 mm) thick 8 ounces (230 g) part-skim mozzarella cheese, thinly sliced 3/4 cup (45 g) fresh whole-wheat bread crumbs 2 tablespoons wheat germ 1 tablespoon unprocessed wheat bran 2 tablespoons freshly grated Parmesan cheese

In a large saucepan, cook beef without added fat over medium heat until no longer pink, stirring to break up meat. Remove with a slotted spoon. Add onion and garlic to fat remaining in pan; cook until onion is softened. Drain off any excess fat. Return beef to pan. Stir in tomatoes, wine, basil, thyme and cinnamon. Season with salt and pepper. Simmer over low heat 20 minutes or until mixture thickens. Meanwhile, position oven rack about 4 inches from heat source; preheat broiler. Arrange eggplant on a nonstick baking sheet. Broil about 5 minutes or until fork-tender. Preheat oven to 350F (175C). Grease a shallow 2 1/2-quart (2.5-liter) casserole dish. Arrange 1/2 of eggplant slices in bottom of greased dish; top with 1/2 of tomato mixture. Lay 1/2 of

Main Dishes 89

mozzarella over tomato mixture. Repeat with remaining eggplant, tomato mixture and mozzarella. In a small bowl, combine bread crumbs, wheat germ, wheat bran and Parmesan. Sprinkle over casserole. Bake 30 minutes or until hot and bubbly and topping is browned. Let stand 10 minutes before serving. Makes 6 servings. 1 serving contains: CaL 301

Protein 23g

Cjrjj, 25g

Dietary Obei 7g

Soluble Fiber 1.2g

Insoluble Fiber Eat 2.3g 1lg

Sat. fat 6g

Exchanges: 112 Bread/Starch, 2 112 Lean Meat/Protein, 3 1 /2 Vegetable, 112 Fat

Cno). Sodium 37mg 451mg

90


Meat & Veggie Loaf Make a really great sandwich with leftover meat loaf. The surprise ingredient here is cooked lentils. 1 medium zucchini, grated 1 medium carrot, grated 1 medium onion, finely chopped 1 cup (40 g) regular rolled oats 1 egg white 1 cup (230 g) cooked lentils (page 110) 1 pound (450 g) extra-lean ground beef 1 pound (450 g) lean turkey sausage 1/4 teaspoon hot pepper sauce 1 teaspoon salt 1/4 cup (60 ml) water Herbed Tomato Sauce (page 205, optional)

Preheat oven to 350F (175C). In a medium bowl, combine zucchini, carrot, onion, oats, egg white, lentils, beef, sausage, hot pepper sauce, salt and water until thoroughly mixed. Lightly pack mixture into a 9 x 5-inch (23 x 13-cm) loaf pan. Bake 1 1/4 hours or until meat loaf is firm in center and pulls away from sides of pan; center of meat loaf should reach 170F (75C). Spoon off fat that accumulates during baking. Let stand 5 to 7 minutes to firm before slicing. Serve with tomato sauce if desired. Makes 8 servings. 1 serving contains: Cat 308

Protein 29g

Carb. 15g

Dietary fMt 3.7g

Soluble Fiber 0.8g

Insoluble FJber £al 2.2g 15g

Exchanges: 1 Bread/Starch, 3 1/2 Lean Meat/Protein, 1/2 Vegetable, 1/2 Fat

Sat. Eat 5g

Choi. 66mg

Sodium 726mg

Main Dishes

91

Easy Chili Chili traditionalists forego the beans or serve them on the side, but I like the fiber-rich beans cooked in my chili. 1/2 pound (230 g) extra-lean ground beef 1 large onion, chopped 1 large garlic clove, minced 1 (28-ounce/790-g) can crushed Italian-style tomatoes 2 (15-ounce/425-g) cans red kidney beans, undrained 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon dried leaf basil 1/2 cup (115 g) chopped roasted green chiles (page 142) or 1 (4-ounce/115-g) can diced chiles, drained 2 bay leaves Hot pepper sauce to taste Salt and freshly ground pepper to taste

In a large saucepan, brown beef without added fat over medium-high heat, stirring to break up meat. Add onion and garlic. Cook, stirring frequently, until onion is softened. Drain off any excess fat. Stir in tomatoes with juice, beans with liquid, chili powder, cumin, basil and chiles. Add bay leaves. Season with hot pepper sauce, salt and pepper. Reduce heat, cover and simmer, stirring occasionally, 20 minutes or until onion is tender and mixture has thickened. Discard bay leaves. Makes 6 servings. 1 serving contains: £aL 192

Protein 15g

gafe 26g

Dietary fiber 7.3g

Soluble Fiber 0.1g

Insoluble fifeer. 0.2g

Exchanges: 1 Bread/Starch,! Lean Meat/Protein,2 1/2Vegetable

Fat 4g

Sat. Fai 1.5g

£hoi 14mg

Sodium 407mg

92


Kale & Pork Stew Serve with corn chips or warm tortillas for a south-of-the-border touch. 1 tablespoon canola oil 3/4 pound (340 g) lean pork, cut in 1-inch (2.5-cm) cubes 1 large onion, coarsely chopped 1 large garlic clove, minced 5 cups (1.12 liters) water 1 (10-ounce/280-g) package fresh kale or 1 (10-ounce/280-g) package thawed frozen kale 1 teaspoon ground cumin 1 dried mild red chile or 1 teaspoon chili powder Hot pepper sauce to taste Salt and freshly ground pepper to taste 1 pound (450 g) tomatoes, chopped 1 (15-ounce/425-g) can yellow hominy, drained

In a large saucepan, heat oil over medium heat. Add pork in batches. Cook, stirring occasionally, 10 minutes or until lightly browned. Add onion and garlic; cook until onion is softened. Add water; bring to a boil. Add kale to boiling mixture. Cook, uncovered, until kale is wilted, about 5 minutes. Add cumin and chile. Season with hot pepper sauce, salt and pepper. Stir in tomatoes and hominy. Cover and simmer 30 minutes or until kale and pork are tender. Discard dried chile, if using. Makes 6 servings. 1 serving contains: Cal. 159

Protein 15g

Carb. 17g

Dietary Fiber 3.7g

Soluble Fiber 0.6g


F_al 5g

Sat. Faj lg

Exchanges: 1/2 Bread/Starch, 2 Very Lean Meat/Protein, 1 1/2 Vegetable,! Fat

Choi. 33mg

SMum 350mg

Main Dishes

93

Red Snapper with Tomato Sauce This is an easy weeknight dinner. Cook the pasta while the fish bakes. 1 tablespoon olive oil 1 medium onion, chopped 1 small garlic clove, minced 1/2 medium green bell pepper, chopped 3/4 pound (340 g) fresh or canned tomatoes, chopped 2 1/2 cups (560 ml) dry white wine 1 teaspoon dried leaf oregano Hot pepper sauce to taste Salt and freshly ground pepper to taste 11/4 pounds (565 g) red snapper fillets (about 1 inch/2.5 cm thick) 12 ounces (340 g) whole-wheat noodles, cooked and drained

Preheat oven to 425F (220C). Lightly grease a baking dish large enough to hold fish in a single layer. In a medium nonstick skillet, heat oil over medium heat. Add onion and garlic; saute, stirring frequently, until onion is softened. Add bell pepper, tomatoes, wine and oregano. Season with hot pepper sauce, salt and pepper. Bring to a boil. Reduce heat; simmer about 15 minutes or until vegetables are softened but still hold their shape. Place fish in a single layer in greased dish. Spoon sauce over fish. Bake about 15 minutes or until fish turns from translucent to opaque. Divide noodles among 4 dinner plates and top with fish and sauce. Makes 6 servings. 1 serving contains: CaL 396

Protein 32g

Carb. 49g

Dietary Fiber 6g

Soluble Fiber 1.2g

Insoluble Fiber 4g

Fat 5g

Sat. Eat Ig

Exchanges: 2 1/2 Bread/Starch, 5 Very Lean Meat/Protein, 1 Vegetable, 1 Fat

£hoL 41 mg

Sodium 85mg

94


Fish & Vegetable Stew Choose a fish that doesn't fall apart during cooking, such as monkfish. A large cleaver is ideal for cutting the corn. 2 cups (500 ml) reduced-sodium fat-free chicken broth 2 cups (500 ml) water 1/2 pound (230 g) fresh or frozen pearl onions, peeled 1/2 pound (230 g) zucchini, cut in 2-inch (5-cm) pieces 1 medium ear of corn, cut in 1-inch (2.5-cm) pieces 1/2 medium green bell pepper, cut in 1/2-inch (1.25-cm) pieces 1/2 medium red bell pepper, cut in 1/2-inch (1.25-cm) pieces 1 pound (450 g) tomatoes, cut in wedges 1 teaspoon dried leaf basil 1 teaspoon dried leaf oregano Hot pepper sauce to taste Salt and freshly ground pepper to taste 11/2 pounds (675 g) monkfish, grouper, sea bass or other firm white fish, cut in 1-inch (2.5-cm) pieces Chopped fresh parsley

In a large saucepan, bring broth and water to a boil. Add onions, zucchini, corn, bell peppers, tomatoes, basil and oregano. Season with hot pepper sauce, salt and pepper. Reduce heat, cover and simmer 15 minutes or until vegetables are crisp-tender. Add fish; simmer 5 minutes or until fish turns from translucent to opaque. Ladle into a soup tureen. Sprinkle with parsley. Makes 6 servings. 1 serving contains: Cal. 183

Protein 21 g

Carb. 17g

Dietary Fiber 4.6g

Soluble Fiber 0.4g


Fat 3g

Sat. Fat 1g

Exchanges: 1 /2 Bread/Starch, 2 112 Very Lean Meat/Protein, 2 Vegetable, 112 Fat

Choi. 29mg

Sodium 302mg

Main Dishes

95

Spaghetti Squash with Shrimp Sauce Spaghetti squash is used instead of regular spaghetti for this delicious combination. 1 (2-pound/900-g) spaghetti squash, cut in half lengthwise and seeded 1 tablespoon butter or margarine 1 large garlic clove, minced 1 medium red bell pepper, cut in strips 1/4 inch (6 mm) wide 1 medium zucchini, cut in strips 1/4 inch (6 mm) wide 1 cup (250 ml) dry white wine 1 teaspoon dried leaf basil Hot pepper sauce to taste Salt and freshly ground pepper to taste 3/4 pound (340 g) cooked peeled shrimp, chopped Chopped fresh parsley Grated Parmesan cheese (optional)

Steam squash over boiling water about 30 minutes or until squash will separate in strands when probed with a fork. Using a fork, separate squash into strands; keep warm. In a medium skillet, melt butter over medium heat. Add garlic, bell pepper and zucchini; toss to coat with butter. Cook, stirring constantly, about 5 minutes or until vegetables are softened. Add wine and basil. Season with hot pepper sauce, salt and pepper. Bring to a boil. Add shrimp; heat through. Pour sauce over squash; toss to combine. Sprinkle with parsley. Serve with cheese if desired. Makes 4 servings. Variation To cook squash in a microwave oven: Place spaghetti squash halves and 1/4 cup water in a microwave-safe dish. Cover tightly. Microwave on high about 7 minutes per pound. 1 serving contains: £ai 199

Protein 20g

Carb. 13g

Dietary Fiber 3.1 g

Soluble Fiber 0.2g

Insoluble Fiber 2g

Exchanges: 2 1/2 Very Lean Meat/Protein,2 1/2Vegetable,! Fat

Fjt 4g

Sat. FaJt 2g

Choi. Sodium 175mg 223mg

96


Baked Salmon with Rice Melted cheese holds the rice together and adds a delicious flavor. It's almost like stuffing. 1 tablespoon olive oil 1 medium onion, chopped 1 garlic clove, minced 2 cups (450 g) cooked wild rice or long-grain brown rice 1 cup (4 ounces/115 g) shredded part-skim mozzarella cheese 4 tablespoons chopped fresh parsley 1 teaspoon salt or to taste 1/2 teaspoon dried leaf thyme Freshly ground pepper 4 (4-ounce/115-g) salmon steaks Dried dill weed Parsley sprigs 1 lemon, cut in 4 wedges

Preheat oven to 400F (200C). Grease a shallow baking dish large enough to hold salmon in a single layer. In a medium skillet, heat oil over medium heat. Add onion and garlic. Saute about 5 minutes or until onion is tender; do not brown. Remove from heat. Stir rice, cheese, chopped parsley, salt and thyme into onion mixture. Season with pepper. Spread rice mixture in greased dish. Place salmon over rice mixture. Season salmon with pepper and dill. Bake about 15 minutes or until fish turns from translucent to opaque. Garnish with parsley sprigs and lemon wedges. Makes 4 servings. 1 serving contains: Cal. 368

Protein 34g

Carb. 23g

Dietary Fiber 2.4g

Soluble Fiber 0.24g


Exchanges: 1 Bread/Starch, 4 Lean Meat/Protein, 1 Vegetable, 1 Fat

Fat 15g

Sat. Fat 4g

Choi. 80mg

Sodium 768mg

Main Dishes

97

Pasta with Tuna Sauce A nice change from the usual tomato-and-meat sauce and even quicker to prepare. 1 tablespoon olive oil 1 large garlic clove, minced 1/2 pound (230 g) tomatoes, chopped 1/2 cup (120 ml) reduced-sodium fat-free chicken broth 1/2 cup (120 ml) dry white wine 1 teaspoon dried leaf oregano 1 (6-ounce/170-g) can water-packed tuna, drained and flaked 1 recipe Whole-Wheat Pasta (page 127) cooked Salt and freshly ground pepper to taste 2 tablespoons chopped fresh parsley

In a medium skillet, heat oil over medium heat. Add garlic; saute until fragrant. Add tomatoes, broth, wine and oregano. Simmer about 5 minutes or until tomatoes begin to soften. Stir in tuna; heat through. Place pasta in a serving bowl. Add sauce; toss to combine. Season with salt and pepper. Sprinkle with parsley. Makes 6 servings. 1 serving contains.CJL 312

Protein 16g

£aib, 46g

Dietary Eifegr 6g

Soluble Fiber 0.9g


Eat 6g

Sat. Eat 1g

Exchanges: 2 1/2 Bread/Starch, 1 Very Lean Meat/Protein, 1/2 Vegetable, 1 Fat

Choi. 50mg

Sodium 310mg

98


Spinach-Stuffed Fish Fillets The stuffing mixture is so delicious that I make twice as much as needed to fill the rolled fillets and serve the extra on the side. 1 tablespoon olive oil 1 small onion, chopped 1 garlic clove, minced 6 ounces (170 g) mushrooms, finely chopped (about 2 cups) 2 medium tomatoes, finely chopped 1 (10-ounce/280-g) package fresh spinach, coarsely chopped Salt and freshly ground pepper to taste 4 (5-ounce/140-g) red snapper fillets 2 to 3 cups (450 to 675 g) cooked whole-wheat couscous

In a medium skillet, heat oil over medium heat. Add onion and garlic. Saute about 10 minutes or until onion is translucent. Add mushrooms, tomatoes and spinach. Season with salt and pepper. Cook, stirring occasionally, until spinach is tender and mixture is dry. Set aside to cool. Preheat grill. Spray a fish basket or a piece of foil with nonstick cooking spray. Place fillets on a flat surface. Season with salt and pepper. Divide half of spinach mixture among fillets, pressing mixture together. Roll up fillets, starting at small end. Secure rolled fillets with wooden picks. Place stuffed fillets in basket or on foil. Place on grill; cover with grill lid. Cook about 10 minutes or until fish turns from translucent to opaque. Reheat remaining stuffing mixture and serve on side with couscous. Makes 4 servings. To cook indoors: Preheat oven to 425F (220C). Place stuffed fillets in a lightly greased baking dish. Bake in preheated oven about 10 minutes or until fish turns from translucent to opaque. 1 serving contains: CaL 48

Protein 46g

Carb. 54g

Dietary Fiber lO.Sg

Soluble Fiber 0.7g

Insoluble Fiber fat 1.9g 7.7g

Sat. fat 1g

Exchanges: 2 1/2 Bread/Starch, 8 Very Lean Meat/Protein, 1 1/2 Vegetable, 1 1/2 Fat

ChoL 62mg

Sodium 171mg

Main Dishes

99

Tofu & Spinach Bake Tofu, or soybean curd, absorbs the flavors of other ingredients it is cooked with. In this recipe, the marinade adds an Asian touch. 1 (1-pound/450-g) carton tofu, drained, rinsed, drained again and cut in 1/2-inch (1.25-cm) cubes 1 garlic clove, minced 1 teaspoon reduced-sodium soy sauce 1 teaspoon toasted sesame oil 1 teaspoon grated fresh ginger Freshly ground pepper 1 (10-ounce/280-g) package frozen chopped spinach, thawed

and well drained 2 medium tomatoes, thinly sliced 1/2 cup dry whole-wheat bread crumbs 2 tablespoons sesame seeds

In a medium bowl, gently combine tofu, garlic, soy sauce, sesame oil and ginger. Season with pepper. Cover; let stand at room temperature 30 minutes. Preheat oven to 350F (175C). Lightly grease a 1-quart casserole dish. Spread 1/2 of spinach in greased dish. Top with 1/2 of tofu mixture. Arrange 1/2 of tomatoes over tofu. Repeat with remaining spinach, tofu and tomatoes. Combine bread crumbs and sesame seeds, and sprinkle over casserole. Bake, uncovered, about 30 minutes or until hot and bubbly. Makes 4 servings. 1 serving contains: Cal. 193

Protein 14g

Carb. 16g

Dietary Fibs 4.6g

Soluble Fiber 0.8g

Insoluble Fiber 2.1 g

Fat 9g

Exchanges: 1/2 Bread/Starch, 1 1/2 Lean Meat/Protein, 1 Vegetable, 1/2 Fat

Sat. Fat 1g

Choi. Omg

Sodium 195mg

100


Mushroom, Eggplant & Swiss Cheese Sandwiches Vary the vegetables according to what is in season and personal preferences, but keep the portobello mushrooms. They add a rich, meaty taste to the sandwiches. 2 large portobello mushrooms, stems removed 1 small eggplant, unpeeled, sliced about 1/3 inch (8 mm) thick 1 medium bell pepper, quartered 2 thick sweet onion slices Salt and freshly ground pepper to taste 4 slices reduced-fat Swiss cheese 2 whole-grain English muffins, split and toasted Lemon & Garlic Mayonnaise 2 tablespoons nonfat or reduced-fat mayonnaise 1 tablespoon fresh lemon juice 1 teaspoon grated lemon zest 1 teaspoon minced garlic

Preheat grill or broiler. Spray vegetables lightly with olive oil cooking spray and season with salt and pepper. Arrange vegetables on a rack or in a grill basket. Grill vegetables until tender and slightly charred, turning as needed. Most of the vegetables will cook in 10 to 20 minutes. Remove vegetables as they are cooked. Prepare Lemon & Garlic Mayonnaise.- In a small bowl, combine all ingredients. (If making ahead, cover and refrigerate.) Place a cheese slice on each mushroom and top with eggplant slices and remaining cheese. Grill until cheese melts. Top with onion and bell pepper. Spread mayonnaise on cut side of English muffins. Transfer stacked vegetables to muffins and serve warm. Makes 2 sandwiches. 1 sandwich contains: CaL 444

Protein 27g

Carb. 50g

Dietary Fiber 9.5g

Soluble Fiber 1.4g

Insoluble Fiber Fat 2.4g 14g

Exchanges: 2 1/2 Bread/Starch, 2 1/2 Lean Meat/Protein, 3 Vegetable, 1 Fat

Sat. Fat 8g

Choi. 42mg

Sodium 523mg

Main Dishes

101

Grilled Vegetable Wraps As the onion cooks and caramelizes, it sweetens. The vegetables can also be used as a side dish with grilled chicken or beef. 1 large portobello mushroom, stem removed 1 medium (about 3/4 pound/340-g) eggplant, unpeeled, sliced about 1/3 inch (8 mm) thick 1 large zucchini, sliced 1/2 inch (1.25 cm) thick 1 large bell pepper, quartered 1 medium sweet onion, sliced 1/4 inch (6 mm) thick 4 plum tomatoes, quartered 1 tablespoon minced fresh basil or 11/2 teaspoons dried leaf basil 1 teaspoon minced fresh rosemary or 1/2 teaspoon dried rosemary Freshly ground pepper to taste 1 tablespoon reduced-sodium soy sauce 4 (8-inch/20-cm) whole-wheat flour tortillas, warmed

Preheat grill or broiler. Spray vegetables lightly with olive oil cooking spray. Arrange vegetables on a rack or in a grill basket. Grill vegetables until tender and slightly charred, turning as needed. Most of the vegetables will cook in 10 to 20 minutes. Remove vegetables as they are cooked. Cut vegetables into thin strips and place in a large bowl. Add herbs, pepper and soy sauce and toss to combine. Spoon vegetables down center of tortillas. Fold up 1 end of each tortilla and then roll to enclose filling. Serve warm. Makes 4 servings. 1 serving contains: Cal. 203

Protein 7g

Carb. 43g

Dietary Fiber 7.8g

Exchanges: 1 1/2 Bread/Starch, 4 Vegetable

Soluble Fiber 1.7g

Insoluble Fiber 3g

Fal 2g

Sat. Fj£ Og

Choi. Omg

Sodium 430mg

102


Polenta with Greens & Beans This polenta with corn makes an excellent base for everything from scrambled eggs for breakfast to roasted vegetables. 2 cups (500 ml) fat-free or low-fat milk 1/2 cup (85 g) polenta (coarse yellow cornmeal) 1/4 teaspoon salt 1/2 cup (80 g) cooked whole-kernel corn 1 tablespoon freshly grated Parmesan cheese Pinch of cayenne pepper 1 tablespoon olive oil 1 small onion, minced 1 garlic clove, minced 1 cup (85 g) chopped fresh mushrooms 1 (10-ounce/280-g) package fresh collard greens, rinsed, drained and finely chopped 1 (14-ounce/400-g) can diced tomatoes 1 (15-ounce/425-g) can white beans, drained and rinsed

Combine 1/2 cup (120 ml) milk, polenta and salt in a medium saucepan. Stir in remaining milk. Bring to a boil over medium heat, stirring constantly. Reduce heat and simmer until thick, about 15 minutes. Stir in corn, Parmesan and cayenne. Meanwhile, heat oil in a large skillet over medium heat. Add onion and garlic and saute until onion is softened, about 5 minutes. Add mushrooms and cook, stirring occasionally, until browned. Stir in collard greens in batches and cook until wilted. Add tomatoes, cover and simmer 10 minutes. Stir in beans. Cover and simmer 10 minutes, adding water if needed. Divide polenta among 4 plates. Spoon greens mixture over each serving. Makes 4 servings. 1 serving contains: CaL 306

Erotein 18g

Carb58g

Dietary Fiber 11.9g

Soluble Fiber 2.6g


Exchanges: 2 1/2 Bread/Starch, 2 1/2 Vegetable, 1/2 Skim Milk

Sat. Fat Og

Chpl, 4mg

SegXynn 469mg

Beans & Grains Beans and grains are the mainstay of the diet for much of the world's population. Many traditional dishes are based on their combination, which provides a complete protein. Black beans and rice, for example, are a staple in Latin America, while beans and corn tortillas are eaten in Mexico and garbanzo beans and rice are eaten in the Middle East. Native Americans made succotash, which is a combination of beans and corn. In these cuisines, meat has customarily been used more as a seasoning than as a main part of the diet. As populations become more Westernized, however, more emphasis is being placed on meat, and traditional dishes are now often considered peasant dishes. Recently we have learned just how much better for us these "peasant" foods are. In addition to protein, beans and grains provide complex carbohydrates, fiber, B vitamins and minerals, with only a small amount of fat. Beans Whenever you're short on time, use canned beans rather than cooking your own. For some beans, such as garbanzos (chickpeas) and kidney beans, canned versions are quite comparable in flavor and texture. If you are including canned beans in a salad, drain and rinse them in a strainer before using. This freshens the taste and removes some of the salt. Some beans are canned without salt. Experiment with canned and home-cooked, with and without salt, and decide what you prefer. Some organic beans and grains are available.

Grains Grains are not as simple to work with as beans. Whole kernels, such as kamut and wheat berries, require a long cooking time, but other forms of grains, such as bulgur and couscous, need 103

104


only to be rehydrated. Flakes of many of the grains are available and are used as cereals and in baking. A good nonstick saucepan is important for cooking grains, especially whole kernels, and makes for easy cleanup. Stirring grains while they cook usually results in a creamier texture. For this reason, most grains are simmered without stirring and are then fluffed with a fork to separate the grains before serving. Below is a partial list of grains and seeds you might want to try. Barley Barley is available as groats, unpolished barley kernels and pearl barley, which is polished barley kernels. Quick-cooking barley is also available. Brown Rice Because it is unpolished, brown rice retains part of the outer' bran. Both long-grain and short-grain forms are available, and you might want to try fragrant brown rice and specialty unpolished rices, such as black and red. Buckwheat Actually, buckwheat isn't a grain; it's a fruit. The seeds, called groats, are available unroasted. When roasted, they are called kasha. Buckwheat is also ground into a dark flour. Bulgur Wheat that has been cooked, dried and cracked, bulgur is rehydrated before using in salads or breads. It can also be made into a pilaf and used in casseroles. Different grinds are available; the medium grind is the most versatile and most readily available. Couscous A tiny pasta made from semolina, couscous is available in whole-wheat and regular forms. It needs no cooking; just pour on boiling water or broth and it's ready in 5 minutes. Cracked Wheat Used as a breakfast cereal and in breads, cracked wheat is crushed wheat berries.

Beans & Grains

105

Kamut An early variety of high-protein wheat, kamut has only recently been commercially grown in the United States. Both the berries and flour are available in limited supply. Cooking is the same as for wheat berries. (Spelt is a similar grain but isn't widely available.) Millet Millet is a small grain with a delicate flavor. It is the perfect accompaniment to dishes with spicy or flavorful sauces. Cooked millet can be used in salads and pilafs or added to baked goods. It is available whole and as grits, which are good as a cereal. Oat Groats The unpolished oat kernels called groats can be cooked as a cereal. Quinoa An ancient food from the Andes, quinoa (pronounced KEEN-wah) is a versatile seed that can be used in casseroles, salads and baked goods. The seeds are naturally coated with bitter-tasting saponin, which is removed during processing, but quinoa should still be rinsed before cooking to remove any residue. Black quinoa is also available. Wheat Berries The whole kernels, or berries, of wheat require long, slow cooking, about lfi hours on the stovetop or 8 hours in a slow cooker. Cooked wheat berries can be used as a side dish or cereal or added to recipes. Wild Rice Not a true rice but a grass, wild rice has a nutty flavor and takes about 45 minutes to cook. Because it is gathered by hand, it is the most expensive of the grains. Cook it with brown rice for a less expensive dish.

106


Lentil-Vegetable Soup Lentils do not need to be soaked before cooking. When garden-fresh tomatoes are not available, use canned tomatoes, which are more flavorful than the hothouse type sold in supermarkets. 1 cup (170 g) dried brown lentils 3 cups (750 ml) reduced-sodium fat-free chicken broth 2 parsley sprigs 1 bay leaf 1 teaspoon olive oil 3/4 pound (340 g) fresh or canned tomatoes, chopped 2 large celery stalks, chopped 2 large carrots, chopped 1 small onion, chopped 1 small garlic clove, minced 1 teaspoon dried leaf thyme Hot pepper sauce to taste Salt and freshly ground pepper to taste

In a large saucepan, combine lentils, broth, parsley, bay leaf and oil. Bring to a boil. Stir in tomatoes, celery, carrots, onion, garlic and thyme. Season with hot pepper sauce, salt and pepper. Bring to a boil. Reduce heat. Cover and simmer, stirring occasionally, 45 minutes or until lentils and vegetables are tender. Remove bay leaf and parsley. Makes 4 servings. 1 serving contains: Cal. 234

Protein 17g

Carb. 40g

Dietary Fiber 17.6g

Soluble Fiber 2g

Insoluble Fiber Faj 13.6g 1.9g

Exchanges: 2 Bread/Starch, 1 Very Lean Meat/Protein, 2 Vegetable

Sat. £aj 0.7g

Choi 3mg

Sodium 139mg

Beans & Grains

107

Quick Double-Corn Chowder Two types of corn, a good source of fiber, are used in this adaptation of an early American dish. Use fresh corn when it is in season. 2 tablespoons butter or margarine 1 small onion, chopped 1 medium zucchini, shredded 1 tablespoon finely chopped fresh parsley 1 (1-pound/450-g) can cream-style corn 2 cups (270 g) frozen whole-kernel corn 2 cups (500 ml) low-fat or fat-free milk Hot pepper sauce to taste Salt and ground white pepper to taste

In a medium saucepan, melt butter over medium heat. Add onion, zucchini and parsley. Saute until onion is tender. Stir in cream-style corn, whole-kernel corn and milk. Season with hot pepper sauce, salt and white pepper. Reduce heat. Simmer, uncovered, 10 minutes; do not boil. Makes 4 to 6 servings. 1 serving contains: Cal. 246

Protein 9g

CarJi 40g

Dietary Fiber 5g

Soluble Fiber 0.1g


Exchanges: 2 Bread/Starch, 1/2 Vegetable, 1/2 Low-fat Milk

Fat 7g

Sat. Fat 3.7g

Choi. 18mg

Sodium 750mg

108


Green Split Pea & Ham Soup Ham flavors this warming winter soup. Split peas are a quick-cooking member of the legume family. 1 pound (450 g) dried green split peas 8 cups (2 liters) water 1 bay leaf 1 teaspoon olive oil 1 cup (170 g) chopped extra-lean ham 1 small onion, chopped 1 medium carrot, diced 1 large garlic clove, minced Salt to taste

In a large saucepan, combine peas, water, bay leaf and oil. Bring to a boil, stirring occasionally. Boil 10 minutes. Reduce heat, cover and simmer 40 minutes, stirring occasionally. Add ham, onion, carrot and garlic. Cover; simmer 30 minutes or until peas and vegetables are tender. Remove bay leaf. Season with salt. Makes 4 to 6 servings. 1 serving contains: CaL 414

Protein 32g

Carb. 63g

Dietary fiber 24g

Soluble Fiber 7g

Insoluble Fiber 16g

£aj 4g

Exchanges: 4 Bread/Starch, 2 Very Lean Meat/Protein, 1/2 Vegetable, 1/2 Fat

Sat. Eat 1g

Choi. 20mg

Spdium 624mg

Beans <S Grains

109

Basic Beans Use this basic recipe for almost any type of dried bean. The cooking time will vary according to the variety of bean and how long it has been stored. Previously it was thought that cooking beans with salt made them tough, but research has shown that salt actually helps make beans tender, particularly those that have been stored for a while. Acidic foods like tomatoes should be added after the beans are tender; added too early, they seem to prevent the beans from becoming soft. 1 pound (450 g) dried beans 1 tablespoon vegetable oil 1 teaspoon salt About 6 cups (1.5 liters) water

Place beans in a large saucepan. Cover with water; soak overnight. Or cover beans with water, bring to a boil and boil 5 minutes. Cover and let stand 1 hour. Drain beans. Rinse saucepan; return beans to pan. Add oil, salt and 6 cups water. Bring to a boil; boil 10 minutes. Reduce heat, cover and simmer 1 1/2 hours or until beans are tender, stirring occasionally. Add more water if beans become too diy. Makes about 5 cups. 1 cup contains: £aL 315

Protein 17g

Carfe, 55g

Dietary ftec 18g


Soluble Fiber 6.8g


fat 4g

Sat. fat 0.5g

Choi. Omg

Sodium 469mg

110


Basic Lentils or Dried Peas Lentils and dried peas do not have to be soaked before cooking. Use cooked lentils and peas in soups, salads or casseroles. 1 pound (450 g) dried lentils or dried split peas About 7 cups (1.75 liters) water 1 tablespoon vegetable oil 1 teaspoon salt

In a large saucepan, combine lentils or peas, 7 cups water, oil and salt. Bring to a boil; boil 10 minutes. Reduce heat, cover and simmer until tender. Add more water if mixture becomes too dry. Most of liquid should evaporate. Cook lentils about 30 minutes; split peas about 40 minutes. Makes about 5 cups. Variation Substitute 1 pound (450 g) dried black-eyed peas for lentils. Increase water to 10 cups (2.5 liters). Cook about 1 1/4 hours or until peas are tender. 1 cup contains: Cal, 330

Protein 25g

Carb. 52g

Dietary Fiber 27g

Soluble Fiber 3.3g

Insoluble Fiber 24g

Exchanges: 3 1/2 Bread/Starch, 1 Very Lean Meat/Protein, 1/2 Fat

Fat 4g

Sat. Fat 0.5g

Choi. Omg

Sodium 474mg

Beans & Grains

111

Garbanzo Beans & Spinach In the Middle East, cooked dried beans and greens are traditionally combined in soups and main dishes. Serve with hot bread and a salad for a complete meal, or serve as a side dish. 2 teaspoons olive oil 1 small onion, chopped 1 small garlic clove, minced 1 bunch (about 10 ounces/280 g) fresh spinach, chopped 1 (15-ounce/425-g) can garbanzo beans (chickpeas), undrained 1/2 teaspoon ground cumin Freshly ground pepper

In a medium saucepan, heat oil over medium heat. Add onion and garlic; saute until onion is softened. Stir in spinach; cook until wilted. Stir in beans with liquid and cumin. Season with pepper. Reduce heat, cover and simmer 10 minutes to blend flavors. Makes 4 servings. 1 serving contains: Cal. 125

Protein 7g

Carp. 18g

Dietary Fiber 5.7g

Soluble Fiber 0.5g


Fat 4g

Sat. Fat Og

Exchanges: 1 Bread/Starch, 112 Very Lean Meat/Protein, 1 Vegetable, 1/2 Fat

Choi. Omg

Sodium 335mg

112


Cuban Black Beans This dish reminds me of many lunches I enjoyed in Cuban restaurants in Ybor City in Tampa, Florida. Typically served with a green salad and Cuban bread, these beans are good with Whole-Wheat French Bread (page 162), or serve them over Basic Brown Rice (page 122). 1 pound (450 g) dried black beans 4 cups (1 liter) reduced-sodium fat-free chicken broth 1 tablespoon olive oil 1 bay leaf 1 teaspoon dried leaf oregano 1 teaspoon salt 1 large garlic clove, minced 4 tablespoons chopped onion

Place beans in a large saucepan. Cover with water; soak overnight. Or cover beans with water, bring to a boil and boil 5 minutes. Cover and let stand 1 hour. Drain beans. Rinse saucepan; return beans to pan. Stir in broth, oil, bay leaf, oregano, salt and garlic. Boil 10 minutes. Reduce heat, cover and simmer about 1 1/2 hours or until beans are tender. Add water or more broth if beans become too dry. Discard bay leaf. Spoon into a serving bowls. Sprinkle each serving with 1 tablespoon of onion. Makes 4 to 6 servings. 1 serving contains: CaL 423

Protein 27g

Carb. 67g

Dietary Fiber 24g

Soluble Fiber 6.5g

Insoluble Fiber 17g

Fjt 6g

Exchanges: 4 1/2 Bread/Starch, 1 Lean Meat/Protein, 1/2 Vegetable, 1/2 Fat

Sat. Faj 2g

Choi. 4mg

Sodium 692mg

Beans & Grains

113

Nonfat Refried Beans No fat is added during cooking; the liquid and stirring prevent the beans from burning. Topped with cheese, these beans can be the main dish, or serve them as a filling for burritos or tacos. 2 cups (450 g) cooked pinto beans with liquid, Basic Beans (page 109), or 1 (1-pound/450-g) can pinto beans

Drain beans, reserving 1/2 cup (120 ml) liquid. In a medium skillet, heat beans over medium heat. Add reserved liquid. Mash beans until smooth and thick. Continue cooking, stirring constantly, about 5 minutes or until thickened. Makes 2 to 3 servings. 1 serving contains: £aL 200

Protein 12g

Cart?, 36g

Dietary

Soluble

Insoluble

Fiber 12g

Fiber —

Fiber —

Exchanges: 2 1/2 Bread/Starch, 1/2 Very Lean Meat/Protein

Sat.

Eat Og

Eat Og

Choi. Omg

Sodium 30mg

114


Simmered Turkey & Beans This delicious combination uses the more economical (and some say more flavorful) dark turkey meat. 1 pound (450 g) dried Great Northern beans (22/3 cups) 1 dried hot red chile 2 whole cloves 1 bay leaf 4 cups (1 liter) reduced-sodium fat-free chicken broth 1 tablespoon olive oil 1 (1-pound/450-g) boneless skinned turkey 1 medium onion, chopped 1 garlic clove, minced 1 pound (450 g) fresh tomatoes, chopped Salt to taste

Place beans in a large saucepan. Cover with water; soak overnight. Or cover beans with water, bring to a boil and boil 5 minutes. Cover and let stand 1 hour. Drain beans. Rinse saucepan; return beans to pan. Add chile, cloves, bay leaf and broth. Boil 10 minutes. Reduce heat, cover and simmer 30 minutes. Meanwhile, in a small skillet, heat oil over medium heat. Add turkey; brown on all sides. Add turkey to beans. Add onion and garlic to remaining oil in skillet. Cook until onion is softened. Add to beans. Cover and simmer about 45 minutes or until beans are almost tender. Add tomatoes; simmer until beans and turkey are tender. Add more water or broth if beans become too dry. Discard chile, cloves and bay leaf. Remove turkey and cool enough to handle. Cut turkey in bite-size pieces; stir into beans. Season with salt. Makes 6 servings. 1 serving contains: CaL 448

Erfilgin 32g

Carb, 46g

Dietary Fiber 14g

Soluble Fiber 2.4g


Exchanges: 3 Bread/Starch, 2 Lean Meat/Protein, 1 Vegetables Fat

£al 16g

Sat. Eai 4g

Cnpl, 66mg

Sodju.ni 140mg

Beans & Grains

115

Curried Lentils & Bulgur One cup of dried lentils makes about two cups after cooking. Curry powder adds an exotic flavor. 2 Ml cups (56S g) cooked lentils 1/2 cup (85 g) bulgur 11/2 cups (375 ml) reduced-sodium fat-free chicken broth 2 tablespoons tomato paste 2 teaspoons curry powder 1/2 teaspoon ground coriander 1/4 teaspoon salt Freshly ground pepper to taste

Preheat oven to 375F (190C). Grease a 1-quart (1-liter) casserole dish. Combine lentils and bulgur in greased dish. In a small bowl, combine broth, tomato paste, curry powder, coriander and salt. Season with pepper. Stir into lentil mixture. Cover and bake about 25 minutes or until liquid is absorbed and bulgur is tender. Makes 4 to 6 servings. 1 serving contains: CaL 221

Protein 15g

Carb. 40g

Dietary Fiber 13g

Soluble Fiber 2.2g


Exchanges: 2 1/2 Bread/Starch, 1/2 Very Lean Meat/Protein

Sat. Fat Og

Choi. Img

Sodium 198mg

116


Easy Hoppin' John There's some debate whether this should be made with red beans or black-eyed peas. However, everyone in the South agrees it should be eaten on New Year's Day for good luck. 4 cups (900 g) cooked red beans with liquid, Basic Beans (page 109), or 2 (15-ounce/425-g) cans kidney beans 2 cups (450 g) cooked Basic Brown Rice (page 122) 4 ounces (115 g) extra-lean ham, finely chopped (about 3/4 cup) 1/2 teaspoon dried oregano 1 small red onion, chopped 1 tablespoon chopped fresh parsley

In a medium saucepan, combine beans with liquid, rice, ham and oregano. Cook, stirring frequently, over medium heat until hot. Sprinkle with onion and parsley. Makes 4 to 6 servings. 1 serving contains: Dietary

Soluble

Insoluble

QsL Erateio

Cart,

fiber

ober

fiber

M

Fai

ChaL

s&dium

373

64g

15g

5.5g

9.2g

3g

1g

13mg

414mg

24g

Sat.

Exchanges: 4 Bread/Starch, 1 Very Lean Meat/Protein, 1/2 Vegetable, 1/2 Fat

Beans & Grains

117

Feijoada This Brazilian dish sometimes includes salt pork and sausage, which are omitted in this recipe to decrease fat. An excellent casserole for a buffet, feijoada goes well with a fresh fruit salad. 2 pounds (900 g) dried black beans 1 pound (450 g) lean beef stew meat, cut in 1-inch (2.5-cm) cubes 1 (28-ounce/790-g) can diced tomatoes 1 large onion, chopped 2 large garlic cloves, minced 8 cups (2 liters) water Salt and freshly ground pepper to taste 4 cups (900 g) cooked Basic Brown Rice (page 122)

Place beans a large saucepan. Cover with water. Bring to a boil; boil 5 minutes. Cover and let stand 1 hour. Drain beans. In a Dutch oven, combine beans, beef, tomatoes with liquid, onion, garlic and 8 cups water. Bring to a boil over medium heat; boil 10 minutes, skimming off foam. Reduce heat, cover and simmer 1 1/2 hours or until beans and beef are tender. Season with salt and pepper. Serve with rice. Makes 8 servings. 1 serving contains: Cat 374

Protein 27g

Carb. 59g

Dietary Fiber 14g

Soluble Fiber 3g

Insoluble Fiber 9g

Eal 4g

Sat. Fat 1g

Exchanges: 3 1/2 Bread/Starch, 2 Very Lean Meat/Protein, 1 Vegetable, 1 Fat

Choi. 33mg

Sodium 166mg

118


Black Beans & Twice-Cooked Plantains Plantains must be cooked before eating. They are ripe when the skin turns black and they feel slightly soft when squeezed. To peel, cut off each end with a knife and cut a lengthwise slit in the skin. 2 large ripe plantains 4 teaspoons olive oil Salt to taste 2 cups (230 g) chopped onions 1 large garlic clove, minced 1 red bell pepper, chopped 1 fresh hot chile, minced (optional) 4 cups (900 g) cooked black beans (page 109)

Peel plantains and cut crosswise diagonally into slices about 3/4 inch (2 cm) thick. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add plantains and saute, turning occasionally, until softened and lightly browned on both sides. Remove from skillet and pound to flatten. Return plantains to skillet and cook until tender, turning occasionally. Be careful; plantains burn easily. Season with salt. Meanwhile, in another large skillet, heat remaining 2 teaspoons oil over medium heat. Add onions and garlic and saute, stirring occasionally, until onions are softened, about 5 minutes. Add bell pepper and chile, if using. Cook, stirring occasionally, 2 minutes. Stir in beans and bring to a boil. Serve beans over plantains. Makes 4 to 6 servings. 1 serving contains: Cat 407

Protein 16g

Carb. 71 g

Dietary Fiber 18g

Soluble Fiber 0.7g


Fat 7g

Sat. Fat 1g

Choi. Omg

Exchanges: 2 1/2 Bread/Starch, 1 Very Lean Meat/Protein, 2 Fruit, 1 1/2 Vegetable, 1 Fat

Sodium 806mg

Beans & Grains

119

Ranch-Style Beans Use as a main dish or side dish. Chiles and bell peppers are good sources of vitamin C. 1 pound (450 g) dried pinto beans 1 tablespoon vegetable oil 1/2 cup (115 g) chopped roasted green chiles or 1 (4-ounce/115~g) can diced green chiles (page 142) 1 small red bell pepper, chopped 1 small onion, chopped 1 large garlic clove (optional) 1 tablespoon chili powder 1 teaspoon dried leaf oregano 1 bay leaf 6 cups (1.5 liters) water Salt and freshly ground pepper to taste

Place beans in a large saucepan. Cover with water. Soak overnight. Or cover beans with water, bring to a boil and boil 5 minutes. Cover and let stand 1 hour. Drain beans. In a Dutch oven, combine beans, oil, chiles, bell pepper, onion, garlic, chili powder, oregano, bay leaf and 6 cups water. Season with salt and pepper. Bring to a boil; boil 10 minutes. Reduce heat, cover and simmer 1 1/2 hours or until beans are tender, stirring occasionally. Add more water if beans become too dry. Beans should be slightly soupy. Discard bay leaf before serving. Makes 6 servings. 1 serving contains: £sL 100

Protein 4g

Carb. 1Sg

Dietary Fiber 5g

Soluble Fjfagr O.lg

Exchanges: 1 Bread/Starch, 1 Vegetable, 1/2 Fat

Insoluble Fiber M 0.2g 2.5g

Sat. Faj Og

Choi. Omg

Sodium 23mg

120

Easy-to-Prepare

Recipes with

Fiber

Easy Baked Beans If using canned beans with salt, taste before adding salt. Use vegetable broth for a vegan dish. 2 cups (450 g) cooked pinto beans (page 109), or 1 (1-pound/450-g) can pinto beans, drained 2 cups (450 g) cooked red kidney beans (page 109), or 1 (15-ounce/425-g) can red kidney beans, drained 2 cups cooked navy beans (page 109), or 1 (15-ounce/425-g) can navy beans, drained 1 (1-pound/450-g) can tomatoes in puree 1 cup (250 ml) reduced-sodium fat-free chicken broth or vegetable broth 1 small onion, chopped 2 tablespoons dark brown sugar 2 tablespoons molasses 2 tablespoons cider vinegar Dash of Worcestershire sauce Hot pepper sauce to taste Salt to taste

Preheat oven to 350F (175C). In a 3-quart (3-liter) casserole dish, combine beans, tomatoes with puree, broth, onion, brown sugar, molasses, vinegar and Worcestershire sauce. Season with hot pepper sauce and salt. Cover and bake 30 minutes. Stir; if mixture is too dry, add more broth or water. Bake, uncovered, 30 minutes more, stirring occasionally and checking amount of liquid. Mixture should be moist but not soupy. Makes 6 servings. 1 serving contains: Cal, 315

Protein 18g

Carb. 61g

Dietary Fiber 14g

Exchanges: 3 1/2 Bread/Starch, 1 Vegetable

Soluble Fiber 3.1g

Insoluble Fiber 6g

Fat 1g

Sat. £al Og

Choi. Omg

Sodium 350mg

Beans & Grains

121

Barley & Lentils Two favorites, barley and lentils, are combined in this easy side or main dish. Top with freshly grated Parmesan cheese or crumbled feta if desired. 1 tablespoon extra-virgin olive oil 1 cup (115 g) chopped onion 1 large garlic clove, minced 1/2 cup (85 g) pearl barley 6 cups (1.5 liters) fat-free beef broth 1 bay leaf 1 cup (170 g) lentils, picked over and rinsed 4 tablespoons chopped fresh parsley Freshly ground pepper

Heat oil in a large saucepan over medium heat. Add onion and garlic and saute until softened, about 5 minutes. Add barley, broth and bay leaf. Bring to a boil. Reduce heat and simmer, covered, 20 minutes. Stir in lentils. Increase heat to medium and boil 10 minutes. Reduce heat, cover and simmer about 30 minutes more or until lentils and barley are tender. Discard bay leaf. Stir in parsley and season with pepper. Serve warm. Makes 4 to 6 servings. 1 serving contains: Dietary

Soluble

Insoluble

Cat

Protein

Caife

Fiber

Fiber

Fiber

Eat

Sat.

Eat

ChoL

Sodium

358

24g

53g

19g

3g

16g

6g

1g

Omg

122mg

Exchanges: 3 Bread/Starch, 1 1/2 Very Lean Meat/Protein, 1 Vegetable, 1 Fat

122

Easy-to-Prepare

Recipes with

Fiber

Basic Brown Rice Use a nonstick saucepan for easy cleanup. An electric rice cooker will give perfect results. 2 1/2 cups (620 ml) water 1 cup (140 g) long-grain brown rice 1/2 teaspoon salt or to taste

In a medium saucepan, bring water to a boil. Stir in rice and salt. Bring to a boil again. Reduce heat to very low, cover and simmer about 40 minutes or until liquid is absorbed and rice is tender. Makes 3 1/2 cups. Variation Basic Wild Rice: Use 1 cup (140 g) wild rice, 4 cups (1 liter) water and 1/2 teaspoon salt. Cook as above for about 45 minutes. Makes about 3 cups.

1/2 cup contains: CaL 98

Protein 2g

Carb. 21g

Exchanges: 1 1/2 Bread/Starch

Dietary Fiber 1g

Soluble Fiber O.lg

Insoluble Elfegr 0.8g

Eat 1g

Sat. Fa$ Og

CjbflL Omg

Solium 168mg

Beans & Grains

123

Barley-Mushroom Pilaf Barley is usually reserved for soups, but it shouldn't be. Try this interesting pilaf for a change of taste. 1 tablespoon butter or margarine 1 medium onion, chopped 4 cups (1 liter) reduced-sodium fat-free chicken broth or water 1 cup (170 g) pearl barley 4 ounces (115 g) mushrooms, chopped Salt and ground white pepper to taste 1 tablespoon chopped fresh parsley

In a medium saucepan, melt butter over medium heat. Add onion; saute until softened. Add broth, barley and mushrooms. Season with salt and white pepper. Bring to a boil. Reduce heat to very low, cover and simmer about 40 minutes or until barley is tender and liquid is absorbed. Sprinkle with parsley. Makes 6 servings. 1 serving contains: CaL 174

Protein 7g

Carb. 31 g

Dietary Fiber 6g

Soluble Fiber 1.5g


Exchanges: 1 1/2 Bread/Starch, 1/2 Lean Meat/Protein, 1 Vegetable

Fat 3g

Sat. Fat 2g

Choi. 8mg

Sodium 76mg

124


Whole-Wheat Couscous Pilaf Couscous is quick and easy to prepare. It's ready in less time than it takes to cook white rice, yet it offers whole-wheat goodness. 1 cup (250 ml) water 1/4 teaspoon salt 1/2 cup (55 g) diced red bell pepper 1/2 cup (55 g) diced zucchini 1 cup (185 g) whole-wheat couscous 1/4 cup (30 g) dried currants 2 tablespoons chopped fresh parsley

Combine water, salt, bell pepper and zucchini in a medium saucepan. Bring to a boil over medium heat; boil 1 minute. Add couscous, currants and parsley, stir and bring back to a boil. Cover and let stand 5 minutes or until water is absorbed and couscous is tender. Stir with a fork to fluff and separate. Make 4 to 6 servings. 1 serving contains: £aL 240

Protein 9g

Cjife 53g

Dietary Fjfegr 8g

Soluble Insoluble fiber Fiber 0.1 g 0.5g

Exchanges: 2 1/2 Bread/Starch, 1/2 Fruit, 1/2 Vegetable

Faj 1g

Sat. Faj Og

Cjh&L Omg

SastiUtD 147mg

Beans & Grains

125

Millet with Sunflower and Sesame Seeds No, this isn't for the birds! If you feed the birds in your backyard, you are familiar with this grain because it is the major component of many birdseed mixes. Mild in flavor, it deserves a place in your cooking repertoire. 1 cup (140 g) whole millet 3 cups (750 ml) reduced-sodium fat-free chicken broth or water 2 tablespoons black sesame seeds 2 tablespoons shelled sunflower seeds Salt and freshly ground pepper to taste

Spray a medium nonstick saucepan with nonstick cooking spray. Add millet and toast over medium heat, stirring, until aromatic, about 5 minutes. Add broth and bring to a boil. Reduce heat, cover and simmer about 25 minutes or until millet is tender; add more broth or water if needed. Let stand, covered, about 10 minutes. Stir in seeds and season with salt and pepper. Makes 4 servings. Note: Black sesame seeds, often used in Japanese dishes, are available at Asian specialty stores. Toasted white sesame seeds may be substituted. 1 serving contains: CaL 218

Protein 9g

Carb. 37g

Dietary Fiber 4g

Soluble Fiber —

Insoluble Fiber —

Exchanges: 2 Bread/Starch, 1/2 Lean Meat /Protein, 1/2 Fat

Fat 6g

Sat. Fat 1g

Choi. Omg

Sodium 84mg

126

Easy-to-Prepare

Recipes with

Fiber

Quinoa with Vegetables / like to use black quinoa for this recipe because of the color, but white quinoa also may be used. 1 cup (140 g) quinoa, rinsed 2 cups (500 ml) water or reduced-sodium fat-free chicken broth 1/4 teaspoon salt 2 teaspoons olive oil 1 1/2 cups (115 g) chopped fresh broccoli 11/2 cups (130 g) chopped fresh mushrooms 4 green onions, finely chopped 2 teaspoons minced garlic 2 teaspoons minced fresh ginger

Combine quinoa, water and salt in a medium saucepan. Bring to a boil over medium heat. Reduce heat to low, cover and simmer until quinoa is tender and water is absorbed, about 15 minutes. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add broccoli, mushrooms, green onions, garlic and ginger. Stir-fry until broccoli is bright green, about 2 minutes. Add vegetables to quinoa and toss to combine. Serve warm. Makes 4 to 6 servings. 1 serving contains: Cat. 198

Protein 8g

Carp. 33g

Dietary Fiber 4g

Exchanges: 2 8read/Starch, 1 Vegetable, 1 Fat

Soluble Fiber 0.1 g

Insoluble Fiber lg

Fat 5g

Sat. Fat 0.5g

Choi. Omg

Sodium 164mg

Beans & Grains

127

Whole-Wheat Pasta Whole-wheat pastry flour, available in natural-food stores, may also be used to make pasta. Serve with your favorite sauce. 2 cups (280 g) whole-wheat flour 1 cup (140 g) bread flour 1/2 teaspoon salt 1egg 1 tablespoon olive oil 10 to 12 tablespoons water

In a food processor, combine flours, salt, egg, oil and 10 tablespoons water. Process until dough forms a ball, adding more water through feed tube if needed. Dough should be like a stiff pie dough. Place on a floured surface. Cover and let rest 10 minutes. To make noodles, divide dough in thirds. Roll out 1 piece to about 1/16-inch (1.5-mm) thickness. Flour well; fold in thirds. Cut in strips 1/4 inch (6 mm) wide. Unfold noodles; place on a rack to dry. Repeat 2 times with remaining dough. Dry completely or cook fresh. To cook pasta, in a large saucepan, bring 8 cups (2 liters) salted water to a boil. Add pasta; cook fresh pasta about 1 minute or dry pasta about 10 minutes. Drain. Makes 6 servings. To make dough without a food processor: You can also mix and knead pasta dough in a heavy-duty mixer. If mixing by hand, knead until smooth. If using a pasta machine, follow manufacturer's directions for rolling and cutting. 1 serving contains: £aL 236

Protein 9g

garb44g

Dietary Fiber 5.4g


Soluble Fiber 0.8g

Insoluble FjJaej 4g

£al 4g

Sat. Faj 0.7g

Choi. 41 mg

Sodium 208mg


Vegetables __-^^^^s^ss^^—-——-1,,,,.,—

Did your mother always remind you to eat your vegetables? Well, she was right! Not only are vegetables good sources of vitamins and minerals, but they also contain fiber, incomplete proteins (proteins missing one or more of the essential amino acids, which are the building blocks for protein) and complex carbohydrates. Many vegetables contain antioxidants that are important in preventing cancer and heart disease. And, best of all, except for sweet potatoes, winter squash and a few others, vegetables are very low in calories. Even potatoes, which have been accused of being high in calories, contain fiber and vitamin C. The calories come from the butter, sour cream and other high-fat toppings that people usually add to potatoes. We have a wider variety of vegetables available to us now than at any time in history, and new ones appear each year. Thanks to rapid transportation, many vegetables no longer have a "season" but are available year-round. Others disappear for only brief periods. When fresh vegetables are not available, there is an ample supply of frozen and canned vegetables that can fill in nicely. When buying fresh vegetables, choose firm, crisp, bright-colored examples. Avoid vegetables that are limp, have brown spots or show signs of decay. If you find that the vegetables on your shopping list are not at their peak, make another selection—be flexible. Another alternative is to purchase the vegetable canned or frozen. Canned tomatoes, for example, can easily replace fresh tomatoes in soups or casseroles. Organic vegetables grown without pesticides and other chemicals are becoming more readily available. Look for them in your supermarket and farmer's market.

129

130


Use fresh vegetables as soon as possible after purchasing. Refrigerate perishable vegetables. Do not wash vegetables before storing; washing causes the vegetables to spoil more quickly. The most important lesson to learn when cooking vegetables is not to overcook them. Most vegetables are at their best when cooked just until tender or until crisp-tender. Quick cooking in steam or a small amount of liquid preserves nutrients, many of which are water-soluble. For cooked green vegetables that stay bright in color, bring the liquid to a boil first, then add the vegetables. Let the vegetables cook without a lid for a few minutes to release the volatile acids that turn the them dull green, then cover for the remaining cooking time. Do not add baking soda; it destroys B vitamins and affects flavor.

Vegetables

131

Green Beans & Potatoes My mother almost always steamed new potatoes on top of fresh green beans, reducing the number of pans to wash. Sometimes she added pieces of summer squash about 5 minutes before the beans and potatoes were ready. 11/2 pounds (675 g) fresh green beans, cut in 1-inch (2.5-cm) pieces 1 tablespoon chopped fresh savory or 1 teaspoon dried leaf savory 4 medium red potatoes, sliced 1/2 inch thick Salt and freshly ground pepper to taste

Place green beans in a steamer over boiling water. Sprinkle with savory. Top with potatoes. Steam about 20 minutes or until potatoes are fork-tender. Season with salt and pepper. Makes 4 to 6 servings. 1 serving contains: CaL Protein 117

3g

Dietary

Soluble

Insoluble

Carfe,

Eiber.

Eiher

Hber

M

Eat

ChsL

Sodium

27g

7.6g

0.4g

1g

Og

Og

Omg

Smg

Exchanges: 1 Bread/Starch, 2 Vegetable

Sat.

132


Curried Vegetables A hint of curry adds an exotic touch. Red potatoes do not break apart as easily as baking potatoes when tossed with the sauce. 1/2 to 3/4 cup reduced-sodium fat-free chicken broth 1 teaspoon curry powder 2 medium red potatoes, sliced 1/2 inch (1.25 cm) thick 1/2 small head cauliflower, broken in florets 1 (10-ounce/280-g) package frozen green peas Salt and freshly ground pepper to taste

Bring broth and curry powder to a boil in a large saucepan. Add potatoes, cauliflower and peas. Reduce heat and simmer, covered, about 15 minutes or until crisp-tender, adding more broth if needed. Season with salt and pepper. Transfer vegetables to a serving bowl. Pour broth from pan over vegetables. Makes 4 to 6 servings. 1 serving contains: Cal. 106

Protein 6g

Carb. 20g

Dietary Fiber 5.5g

Exchanges: 1 Bread/Starch, 1 Vegetable

Soluble Fiber 1g


Fqt 1g

Sat. Faj Og

Choi. Omg

Sodium 111mg

Vegetables

133

Stir-Fried Vegetables Don't reserve stir-fried vegetables for Chinese meals. They're equally at home with broiled chicken or fish. 1 tablespoon vegetable oil 1/2 medium head cauliflower, broken in florets, stem sliced 1/4 inch (6 mm) thick 1 medium broccoli stalk, broken in florets, stem sliced 1/4 inch (6 mm) thick 4 ounces (115 g) snow peas, ends trimmed Reduced-sodium soy sauce

In a wok, heat oil over medium-high heat. Add cauliflower, broccoli and snow peas. Stir-fry 2 minutes or until vegetables are crisp-tender. Season with soy sauce. Makes 4 servings. 1 serving contains: £ai 67

Protein 3g


Carp. 7g

Dietary Fiber 3.3g

Soluble Fiber 0.8g


Faj 4g

Sat. FaJ 0.3g

Choi. Omg

Sodium 28mg

134

Easy-to-Prepare

Recipes with

Fiber

Steamed Vegetable Medley A good source of fiber, vitamins and flavor, this colorful dish goes perfectly with baked fish or grilled chicken or flank steak. 1 large broccoli stalk, broken in florets, stem sliced 1/4 inch (6 mm) thick 3 medium carrots, sliced diagonally 1 (8-ounce/230-g) can sliced water chestnuts, drained 1 cup (140 g) cherry tomatoes 2 tablespoons reduced-sodium soy sauce 1 tablespoon seasoned rice vinegar 1 teaspoon minced fresh ginger 1 teaspoon minced garlic

In a large saucepan, steam broccoli and carrots over boiling water about 6 minutes or until crisp-tender. Add water chestnuts and tomatoes. Steam about 1 minute or until heated through. Immediately remove from pan; place in a serving bowl. Meanwhile, in a small bowl, combine soy sauce, vinegar, ginger and garlic. Drizzle over vegetables. Gently toss to combine. Makes 4 servings. 1 serving contains: Cal. 89

Protein 4g

Exchanges: 3 1/2 Vegetable

Carb. 20g

Dietary Fiber 6.8g

Soluble Fiber 0.3g


Sat. Fat Og

Choi. Omg

Sodium 398mg

Vegetables

135

Sweet-Sour Asparagus & Cherry Tomatoes Seasoned rice vinegar is a mild, sweet-tasting vinegar made from rice. 2 pounds (900 g) fresh asparagus, ends removed, cut in 2-inch (5-cm) pieces 1 teaspoon cornstarch 1/2 cup (120 ml) reduced-sodium fat-free chicken broth 1 cup (140 g) cherry tomatoes 2 tablespoons seasoned rice vinegar 1 teaspoon reduced-sodium soy sauce

In a large saucepan, steam asparagus over boiling water about 15 minutes or until crisp-tender. In a small saucepan, combine cornstarch and 2 tablespoons broth until smooth. Stir in remaining broth. Bring to a boil, stirring constantly, and cook until slightly thickened. Stir in cherry tomatoes, vinegar and soy sauce and heat until hot. Place asparagus in a serving bowl. Pour tomatoes and sauce over asparagus; toss until combined. Serve hot. Makes 4 servings. 1 serving contains: CaL 82

Protein 6g


Cark 14g

Dietary Fiber 5g

Soluble Fiber O.lg


Faj Og

Sat. Fat Og

Choi. Orng

Sodium 209mg

136

Easy-to-Prepare

Recipes with

Fiber

Mashed Rutabagas A good winter dish, this root vegetable is especially good paired with roast pork. 4 medium rutabagas, peeled and cut in 1-inch (2.5-cm) cubes 1 tablespoon butter or margarine About 2 tablespoons low-fat milk 1/4 teaspoon freshly grated nutmeg Salt and freshly ground pepper to taste

In a large saucepan, steam rutabagas over boiling water about 45 minutes or until fork-tender. Mash in a medium bowl. Beat in butter and enough milk to make a soft consistency. Stir in nutmeg. Season with salt and pepper. Makes 3 or 4 servings. Variation For a milder flavor, substitute 2 medium baking potatoes for 2 rutabagas. 1 serving contains: £sL 222

Protein 7g

Carb, 42g

Exchanges: 7 Vegetable, 1 Fat

Dietary Fiber 12.8g

Soluble Fiber 5.7g


Fai 5g

Sat. £aj 2.5g

Choi 10mg

Sodium 109mg

Vegetables

137

Broiled Tomatoes with Dill-Mustard Sauce Use vine-ripened tomatoes for the best flavor, but choose tomatoes that are not overripe. Tomatoes are a good source of lycopene, an antioxidant. The sesame seeds and wheat germ add a nutty flavor and a bit of crunch. A large tomatoes 1/2 cup (115 g) plain nonfat yogurt 1/4 cup (55 g) low-fat mayonnaise 1 tablespoon minced fresh chives 1 teaspoon Dijon-style mustard 1/2 teaspoon dried dill weed Ground white pepper to taste 3 tablespoons sesame seeds 3 tablespoons wheat germ

Position an oven rack 4 to 6 inches from heat source. Preheat broiler. Cut a thin slice off stem end of each tomato. Place tomatoes, cut side up, in a baking pan. Broil about 5 minutes or until hot. Do not overcook. Meanwhile, in a small bowl, combine yogurt, mayonnaise, chives, mustard and dill. Season with white pepper. Spoon topping over broiled tomatoes. Sprinkle with sesame seeds and wheat germ. Broil about 1 minute or until warmed. Makes 4 servings. 1 serving contains: Cat 121

Protein 6g

Carb. 16g

Dietary Fiber 3.8g

Soluble Fiber 0.5g

Exchanges: 1/2Bread/Starch, 1 1/2Vegetable,! Fat

Insoluble Fiber 2g

Fat 5g

Sat. Eat 1g

Choi. 3mg

Sodium 180mg

138

Easy-to-Prepare

Recipes with Fiber

Orange-Glazed Carrots Instead of sugar, use orange juice concentrate and marmalade for a triple-orange flavor punch. Orange segments add a fresh taste as well as vitamin C. 1 teaspoon butter or margarine 1/4 cup (55 g) frozen orange juice concentrate 3 medium carrots, thinly sliced diagonally 1/4 cup (55 g) orange marmalade 1 navel orange, peeled and segmented

In a medium saucepan, heat butter and orange juice concentrate over medium heat. Add carrots. Cover and simmer about 10 minutes or until carrots are crisp-tender. Stir in marmalade. Cook, stirring constantly, until marmalade melts and mixture thickens slightly. Stir in orange segments. Makes 4 servings. 1 serving contains: Dietary

Soluble

Insoluble

CaL

ECOMD

Carti

Eifcei

Fiber

Fiber

Fat

Eat

CfaflL

Sodium

130

1g

30g

0.6g

0.6g

0.5g

1g

Og

Omg

42mg

Exchanges: 1 Bread/Starch, 1/2 Fruit, 1 Vegetable

Sat.

Vegetables

1

Lemony Cauliflower & Broccoli In this pretty presentation, you bring the whole cauliflower to the table, then cut it into serving pieces. Both cauliflower and broccoli are cruciferous vegetables, which can be important in the fight against cancer. 1 medium to large head cauliflower, trimmed 2 medium broccoli stalks, separated in florets, thick stems discarded 1/2 cup (120 ml) reduced-sodium fat-free chicken broth 2 tablespoons fresh lemon juice 1 teaspoon grated lemon zest Salt and ground white pepper to taste

Cut an X in stem end of cauliflower. In a large saucepan, steam cauliflower over boiling water 20 minutes or until crisp-tender. In a medium saucepan, steam broccoli over boiling water 8 minutes or until crisp-tender. In a small saucepan, heat broth, lemon juice and lemon zest. Season with white pepper. Taste for seasonings; add salt if needed. Keep warm. Arrange broccoli around edge of a serving plate with stalks pointing toward center. Place cauliflower in center of broccoli, atop stalks. Drizzle with broth mixture. Makes 6 servings. 1 serving contains: Cat 37

Protein 3g


Carb. 7g

Dietary Fiber 3.5g

Soluble Fiber 0.8g

Insoluble

Sat.

fiber

m

Faj

chsL Sodium

2.7g

Og

Og

Omg

45mg

140


Twice-Baked Sweet Potatoes Sweef potatoes have a naturally sweet taste and are high in carotene (which is changed to vitamin A in the body). 2 (1-pound/450-g) sweet potatoes 2 tablespoons butter or margarine 2 tablespoons orange-flavored liqueur or frozen orange juice concentrate 1 tablespoon grated orange zest 1/2 teaspoon ground cardamom or cinnamon 2 egg whites

Preheat oven to 400F (200C). Prick potatoes with tip of a knife. Bake potatoes about 45 minutes or until tender. Let cool enough to handle. Cut each potato in half lengthwise. Scoop out flesh and transfer to a large bowl, leaving shells about 1/2 inch (1.25 cm) thick. Add butter, liqueur, orange zest and cardamom to potato flesh and beat until combined; set aside. In a medium bowl, beat egg whites until stiff but not dry. Stir 1/4 of egg whites into potato mixture to lighten. Fold in remaining egg whites. Fill potato shells with potato mixture. Bake about 30 minutes or until puffed and browned. Makes 4 servings. 1 serving contains: Cat 228

Pmtfiin 4g

Cart 37g

Dietary fiber 4.5g

Exchanges: 2 1/2 Bread/Starch, 1 Fat

Soluble Insoluble Fiber Fiber 2g 2g

Fat 6g

Sat. Eal 4g

Choi 15mg

Sodium 43mg

Vegetables

141

Indonesian-Style Vegetables with Noodles Hot and spicy, this is delicious as a light main course, or it can be served as a side dish with grilled fish or curried chicken. Light Peanut Sauce 1/4 cup (60 ml) dry sherry 3/4 cup (180 ml) reduced-sodium fat-free chicken broth 2 tablespoons smooth unsalted natural peanut butter 2 teaspoons reduced-sodium soy sauce 1 garlic clove, minced 11/2 teaspoons grated fresh ginger Hot pepper sauce to taste 2 large carrots, thinly sliced diagonally 1/2 medium head cauliflower, broken in florets 2 large green onions, cut in 2-inch (S-cm) pieces 1 large zucchini, thinly sliced 1 medium green bell pepper, cut in thin strips 1 medium red bell pepper, cut in thin strips Salt to taste 4 cups (900 g) hot cooked soba or other noodles

Prepare sauce: In a small saucepan, combine sherry, broth, peanut butter, soy sauce, garlic and ginger. Season with hot pepper sauce. Cook, stirring constantly, over medium heat until smooth. Set aside. In a large saucepan, steam carrots and cauliflower over boiling water 4 minutes. Add green onions, zucchini and bell peppers. Steam 3 minutes or until vegetables are crisp-tender. Season with salt. Arrange vegetables and noodles on 4 plates. Sauce can be spooned over each serving or used for dipping. Makes 4 servings. 1 serving contains: Cat. 226

Protein llg

Carb. 38g

Dietary Fiber 5.3g

Soluble Fiber 0.7g


Fat 5g

Exchanges: 1 1/2 Bread/Starch, 1/2 Lean Meat/Protein, 2 Vegetable, 1 Fat

Sat. Eat lg

CJhgL Omg

Sodium 215mg

142

Easy-to-Prepare

Recipes with

Fiber

Roasted Bell Peppers You'll find many ways to use this dish. Serve alone, as part of an antipasto selection, or in salads and sandwiches. Leave the skins on for a smokier flavor. 1 large red bet! pepper 1 large green bell pepper 1 teaspoon dried leaf basil 1/2 teaspoon dried leaf oregano Salt and freshly ground pepper to taste 2 tablespoons white wine vinegar 1 tablespoon olive oil

Position rack 4 to 6 inches from heat source; preheat broiler or grill. Broil peppers, turning frequently, 15 minutes or until skins are blistered. Enclose in a paper bag or foil 15 minutes. When cool enough to handle, cut peppers in half. Discard cores and seeds, and skins if desired. Cut lengthwise in strips 1/4 inch (6 mm) wide. Arrange strips in a shallow bowl. Sprinkle with basil and oregano. Season with salt and pepper. In a small bowl, whisk vinegar and oil until slightly thickened; drizzle over pepper strips. Cover and let stand 1 hour before serving or refrigerate up to 2 days. Serve at room temperature. Makes 4 servings. Variation Large green chiles can be roasted in the same manner as bell peppers. Wear rubber or plastic gloves when peeling hot chiles to avoid burning your skin. Leave chiles whole for stuffing (just remove the cores and seeds), or chop the chiles or cut into strips. Do not touch your eyes after handling hot chiles. 1 serving contains: CJL 57

Rrotejn lg

Carb, 6g

Exchange 1 Vegetable, 1/2 Fat

Dietary Fiber 2g

Soluble Fiber —

Insoluble Fiber —

Fal 3g

Sat. Eat Og

Choi, Omg

Sodium Omg

Vegetables

143

Grated Corncakes When I was growing up, these were one of my favorite summer foods. This is my version of my mother's recipe. Other finely chopped vegetables can be substituted for the corn in this fritterlike batter. 1/2 cup (70 g) all-purpose flour 1/4 cup (35 g) whole-wheat flour 2 teaspoons baking powder 1/8 teaspoon salt 2 eggs or 1 egg and 2 egg whites 2 cups (230 g) grated fresh corn (about 4 small ears) 1/2 cup (120 ml) low-fat milk 2 tablespoons canola oil

Preheat a nonstick griddle over medium heat. Stir flours, baking powder and salt together in a medium bowl. In another medium bowl, beat eggs. Add corn, milk and oil. Beat until combined. Stir in dry ingredients until combined. Spray hot griddle with nonstick cooking spray. Drop batter by 1/4 cupfuls onto preheated griddle. Cook until edges are bubbly. Turn; cook until lightly browned and centers are cooked through, about 5 minutes total cooking time. Serve hot. Makes about 10 corncakes; 3 or 4 servings. 1 serving contains: Cal, 344

Protein 12g

Carb. 41 g

Dietary Fiber 0.4g

Soluble Fiber 0.4g

insoluble Fiber 1.4g

Exchanges: 2 1/2 Bread/Starch, 1 Lean Meat/Protein, 2 Fat

Faj 15g

Sat. Fai 2g

Choi. Sodium 165mg 530mg

144

Easy-to-Prepare

Recipes with

Fiber

Kale with Leeks & Mashed Potatoes Greens and potatoes are a traditional Irish combination. 1 pound (450 g) baking potatoes, unpeeled, cut into pieces 1 tablespoon butter or margarine 2 medium leeks (white part only), thinly sliced, rinsed and drained 2 large garlic cloves, minced 1 (10-ounce/280-g) package fresh kale or collard greens, rinsed, drained and finely chopped About 1/2 cup (120 ml) low-fat milk, heated 1/8 teaspoon freshly grated nutmeg Salt and freshly ground pepper to taste

Bring potatoes to a boil in a large pot with enough water to cover. Simmer, covered, until tender, about 20 minutes. Meanwhile, melt butter in a medium skillet over medium heat. Add leeks and garlic and cook, stirring occasionally, until leeks are very soft, about 10 minutes. Cook kale according to package directions; drain. Drain potatoes and mash. Stir in milk, nutmeg, salt and pepper. Stir in leek mixture and kale. Serve warm. Makes 6 servings. 1 serving contains: Cal. 140

Protein 4g

Carb. 27g

Dietary Fiber 3.3g

Soluble Rb_et 1.19g

Exchanges: 1 Bread/Starch,! 1/2 Vegetable, 1/2 Fat


Fat 2g

Sat. Fajt 1g

Choi. 6mg

Sodium 34mg

Vegetables

145

Sauteed Spinach with Caramelized Sweet Onions Even though packaged greens say that they are ready to cook, it's a good idea to give them another quick rinse in cold water and pick out any wilted or damaged leaves. 1 tablespoon olive oil 1 large garlic clove, minced 1 (10-ounce/280-g) package baby spinach, rinsed and well drained 2 tablespoons dried currants or chopped raisins 1/2 recipe Caramelized Sweet Onions (page 146)

Heat oil in a large saucepan over medium heat. Add garlic and saute until aromatic. Add spinach in batches, stirring to combine with garlic. Cover and cook until spinach is just tender, about 3 minutes. Drain off any excess liquid and stir in currants. Transfer to a serving dish and top with onions. Makes 2 servings. 1 serving contains: CaL 343

Protein 7g

Carb. 36g

Dietary Fiber 8g

Exchanges: 1/2 Fruit, 3 Vegetable, 2 Fat

Soluble Fiber 1g

Insoluble Fjbfii 3.3g

Fat 10g

Sat. Eat tg

Choi Omg

Sodium 412mg

146

Easy-to-Prepare

Recipes with

Fiber

Caramelized Sweet Onions These can be used as a condiment, side dish or topping for vegetables, salads or burgers. They are wonderful on mashed root vegetables. A heavy nonstick skillet that cooks evenly is important for success in preparing the onions without burning. 1 tablespoon olive oil 2 large sweet onions, such as Vidalia (about 11/2 pounds/675 g), thinly sliced 1/4 teaspoon salt 2 tablespoons balsamic vinegar

Heat oil in a large skillet over medium heat. Add onions and salt and toss to combine. Reduce heat to medium-low and cover. Cook, stirring occasionally, until onions are a medium brown, about 45 minutes; do not burn. Stir in balsamic vinegar. Makes about 1 cup. 1/4 cup contains: Cal. 81

Protein 1g

Carb. 12g

Exchanges: 2Vegetable,1/2Fat

Dietary Fiber 2.3g

Soluble Fiber —

Insoluble Fiber —

Faj 3g

Sat. £aj Og

Choi. Omg

Sodium ISOmg

Breads Nothing gives us a warm, homey feeling more than walking into a house and smelling baking bread. Yet many people think that baking bread is difficult. It isn't! You'll find easy recipes in this chapter for muffins, quick loaf breads, scones, a quick batter bread, standard yeast breads and rolls. By using whole-grain products, such as whole-wheat flour, rye flour, wheat germ and unprocessed wheat bran, you can easily add fiber to your diet. Breads can be divided into two categories according to the type of leavening agent used to make the bread rise. These categories are quick breads and yeast breads.

Quick Breads Baking powder or baking soda is the leavening agent in quick breads. Air beaten into the batter during preparation and steam created by liquid ingredients during baking add more leavening. Quick breads include muffins, corn bread, scones and pancakes. Most quick breads are made using the muffin method: All the dry ingredients are combined in one bowl, and all the liquid ingredients, such as beaten eggs, vegetable oil and milk, are combined in another bowl. Then the wet ingredients are added to the dry ingredients all at once, and the mixture is stirred just until the dry ingredients are moistened. Overmixing results in a heavy product. Biscuits and some other quick breads are made by the biscuit method. This is similar to making pastry dough because the fat is cut into the dry ingredients, then the liquid is added. However, the dough is softer than pastry dough.

Yeast Breads As the name implies, yeast is used to leaven yeast breads. Dried yeast is the most commonly available form. Before it is added

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148


to other ingredients, yeast and a small amount of sugar are dissolved in a warm liquid and allowed to stand until foamy in a process called proofing. Adding a small amount of sugar or honey feeds the yeast and makes it grow more rapidly. Proofing stimulates the yeast to develop somewhat before it is used and also lets you check to be sure that the yeast is active. Discard any yeast that does not start to grow during proofing. Dissolve dry yeast in liquid that is between 105F to 115F (40C to 45C). Use a thermometer to judge the temperature accurately. Temperatures that are too low will make the yeast grow slowly; high temperatures will kill it. Yeast dough is kneaded to develop the gluten, the protein strands in the dough that trap the gas produced by the yeast and give the baked product its shape. Kneading can be done by hand or with a heavy-duty mixer with a dough hook. A food processor can also be used to make small amounts of yeast dough, usually about one loaf; do not overprocess. Let yeast dough rise in a warm, not hot, place that is free from drafts. The ideal temperature is about 80F to 85F (25C to 30C).

Grain Products Used for Baking All-Purpose Flour Made from a blend of lower protein wheat, all-purpose flour can be used for yeast breads, quick breads, cakes and cookies.

Bread Flour Flour made from hard wheat was developed especially for yeast breads because it is high in gluten. Bread flour absorbs more liquid and produces a more elastic dough than all-purpose flour.

Cornmeal Ground from dried corn, cornmeal is coarser than flour and is available in white, yellow and blue forms. It contains both soluble and insoluble fiber.

Oat Bran Usually prepared as a hot cereal, oat bran can also be used in baking. It is an excellent source of soluble fiber.

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Oat Flakes Also known as oatmeal or rolled oats, oat flakes are high in soluble fiber and low in gluten. Regular rolled oats are higher in fiber than instant oatmeal.

Rye Flour White, medium (most common) and dark forms of rye flour are available. Dark rye flour has the highest fiber content. Low in gluten, rye flour should be combined with all-purpose flour or bread flour for baking.

Triticale Flour Triticale is a grain made by crossing rye and wheat. The flour made from it gives bread a nutty flavor. It is low in gluten, so combine it with bread flour or all-purpose flour for baking.

Unprocessed Wheat Bran The outer layer of the wheat kernel, bran is very high in insoluble fiber.

Wheat Berries Whole kernels, or berries, of wheat can be used as a cereal or sprouted and used in baked products after cooking or sprouting.

Wheat Germ The germ is the wheat embryo. It is high in fat and therefore must be refrigerated to prevent a rancid flavor. Usually toasted, wheat germ gives bread a nutlike flavor.

Whole-Wheat Flour Flour made from the whole-wheat kernel contains both the bran and the germ. White whole-wheat flour, as well as regular (dark) whole-wheat, is now available. Used alone, regular whole-wheat flour produces a heavy, dense brown bread. It is usually combined with all-purpose flour or bread flour to make a lighter loaf. White whole-wheat flour is milled from special wheat and yields a loaf that is lighter in color and texture. At present the supply is limited, and it is available by mail order or at specialty stores.

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Easy~to-Prepare Recipes with Fiber

Applesauce Yeast Braids This bread is moister the second day. Cinnamon Mixture 1/2 cup (85 g) packed light brown sugar 1 tablespoon ground cinnamon 2 (1/4-ounce/7-g) packages active dry yeast (5 teaspoons) 1 teaspoon granulated sugar 1/4 cup (60 ml) warm water (110F/45C) 11/4 cups (287 g) unsweetened applesauce 1/4 cup (58 g) butter or margarine, room temperature 2 eggs or 2 egg whites, beaten 1/4 cup (45 g) packed light brown sugar 1 teaspoon salt 2 cups (280 g) whole-wheat flour 2 1/2 cups (350 g) bread flour 1 cup (140 g) dried cranberries or currants 1/2 cup (55 g) finely chopped pecans

Prepare Cinnamon Mixture: In a small bowl, combine brown sugar and cinnamon; set aside. In a large bowl, dissolve yeast and sugar in warm water. Let stand 5 to 10 minutes or until foamy. Blend in applesauce, butter, eggs, brown sugar and salt. Beat in whole-wheat flour and 1 1/2 cups (215 g) of bread flour to make a soft dough. Add cranberries and pecans and mix to distribute evenly. Turn out dough onto a lightly floured surface and knead in enough remaining bread flour to make a moderately stiff dough. Clean and lightly grease bowl. Place dough in greased bowl; turn to coat all sides. Cover with a damp towel. Let rise in a warm place, free from drafts, about 1 hour or until doubled in bulk. Grease a baking sheet. Punch down dough. Divide dough in half. Divide each half in 3 pieces. Cover and let rest about 10 minutes. On a lightly floured surface, roll each piece to a

Breads

151

10 x 6-inch (25 x 15-cm) rectangle. Sprinkle each rectangle with 1/6 of Cinnamon Mixture. Starting at a long edge, roll up jelly-roll style; seal edges. Place rolls, side by side and seam side down, on greased baking sheet. Braid rolls loosely; seal ends. Repeat with remaining 3 rolls. Cover with a dry towel. Let rise in a warm place, free from drafts, about 30 minutes or until doubled in bulk. Preheat oven to 350F (175C). Bake in preheated oven about 35 minutes or until loaves sound hollow when tapped on bottom. Remove from baking sheet; cool on a wire rack. Wrap in plastic wrap. Let stand at least 8 hours before cutting. Cut each loaf in 9 to 10 slices. Makes 2 loaves. 1 slice contains: Cal. 224

Protein 5g

Carb. 38g

Dietary Fiber 3.5g

Exchanges: 2 Bread/Starch, 1/2 Fruit 1/2 Fat

Soluble Fiber 0.4g


Fat 6g

Sat. Fat 2g

Choi. 34mg

Sodium 144mg

152


Wheat-Berry Bread This recipe requires that you plan ahead because the wheat berries take several hours to cook; cook extra and use in a casserole or pilaf. 3/4 cup (142 g) wheat berries 2 1/2 cups (620 ml) water 2 (1/4-ounce/7-g) packages active dry yeast (5 teaspoons) 2 tablespoons honey 2 1/2 cups (620 ml) warm water (110F/45C) 1/2 cup (35 g) nonfat dry milk powder 1 teaspoon salt 6 cups (800 g) whole-wheat flour About 3 cups (420 g) bread flour

In a slow cooker, combine wheat berries and water. Cover and cook on low until wheat berries are tender, about 8 hours or overnight. Or in a medium saucepan, combine wheat berries and 3 cups (750 ml) water. Cover and cook over low heat 2 hours or until tender. Add more water as needed. Drain wheat berries; set aside. In a large bowl, dissolve yeast and honey in 1/2 cup (120 ml) warm water. Let stand 5 to 10 minutes or until foamy. Stir in wheat berries, remaining 2 cups (500 ml) warm water, dry milk powder, salt and 2 cups (280 g) whole-wheat flour. Stir in remaining whole-wheat flour and enough bread flour to make a moderately stiff dough. Turn out dough onto a floured surface. Knead about 10 minutes or until smooth and satiny. Clean and lightly grease bowl. Place dough in greased bowl; turn to coat all sides. Cover with a damp towel. Let rise in a warm place, free from drafts, about 1 hour or until doubled in bulk. Spray 2 (9 x 5-inch/23 x 13-cm) nonstick loaf pans with nonstick cooking spray. Punch down dough. Shape in 2 loaves; place in greased pans. Cover with a towel. Let rise about 40 minutes or until doubled in bulk.

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153

Preheat oven to 350F (175C). Bake about 40 minutes or until loaves are browned and sound hollow when tapped on bottom. Remove from pans; cool on wire racks. Cut each loaf in about 15 slices. Makes 2 large loaves. 1 slice contains: £ai Ostein 138 6g Exchanges: 2 Bread/Starch

Cacfc 29g

Dietary Fiber 3.5g

Soluble Insoluble fiber Bbst Eai 0.5g 2.6g 0.8g

Sat. Eai Og

CheL Omg

Sodium 87rrtg

154


Middle Eastern Flat Bread This bread does not puff like pita bread, but it is light and about 1/2 inch (1,25 cm) thick. It can be sliced in half and used for sandwiches or as a quick pizza crust. 1 (1/4-ounce/7-g) package active dry yeast (about 1 tablespoon) 2 teaspoons light brown sugar 1 1/2 cups (375 ml) warm water (110F/45C) 3 cups (420 g) whole-wheat flour 1/2 teaspoon salt About 1 cup (140 g) bread flour Cornmeal

In a medium bowl, dissolve yeast and brown sugar in warm water. Let stand 5 to 10 minutes or until foamy. Beat in whole-wheat flour and salt. Stir in enough bread flour to make a moderately stiff dough. Use remaining flour on board. Turn out dough onto a floured surface. Knead about 10 minutes or until smooth and elastic. Clean and lightly grease bowl. Place dough in bowl; turn to coat all sides. Cover with a damp towel. Let rise in a warm place, free from drafts, about 45 minutes or until doubled in bulk. Punch down dough. Shape in 8 balls. On a lightly floured surface, roll out each ball to a 6-inch (15-cm) round about 1/4 inch (6 mm) thick. Cover with a towel. Let rise about 20 minutes or until almost doubled in bulk. Position oven racks in 2 center positions. Preheat oven to 425F (220C). Spray 2 nonstick baking sheets with nonstick cooking spray. Sprinkle lightly with cornmeal. Place 2 dough rounds on each greased baking sheet. Set 1 baking sheet on lower oven rack; do not place other one in oven. Bake 5 minutes. Move baking sheet to upper rack; place remaining baking sheet on lower rack. Bake 5 minutes or until bread on upper rack is lightly browned on bottom.

Breads 155

Remove baking sheet from upper rack. Move baking sheet on lower rack to upper rack. Repeat with remaining 4 dough rounds. As bread is removed from oven, wrap it in foil. Let stand about 15 minutes to soften. Remove from foil; cool completely. Makes 8 (6-inch) round loaves. 1 loaf contains: £ai 210

Protein 8g

Carb. 44g

Exchanges: 2 1/2 Bread/Starch

Dietary fiber 6g

Soluble Fiber 1g


Faj 1g

Sat. fat Og

Choi Omg

Sodium 150mg

156


Seeded Oat Bread This loaf, which features the flavor of oats and seeds, makes a wonderful bread for sandwiches. 1 cup (80 g) regular rolled oats 2 cups (500 ml) low-fat milk, scalded 1/3 cup (55 g) plus 1 teaspoon packed light brown sugar 2 teaspoons salt 1 (1/4-ounce/7-g) package active dry yeast (about 1 tablespoon) 1/4 cup (60 ml) warm water (110F/45C) 1/4 cup (60 ml) vegetable oil 1 egg, beaten 3 cups (420 g) whole-wheat flour 2 tablespoons each sesame seeds, flax seeds and poppy seeds 3 to 4 (420 to 550 g) cups bread flour

In a large bowl, combine oats, milk, 1/3 cup brown sugar and salt. Let stand until lukewarm. In a small bowl, dissolve yeast and 1 teaspoon brown sugar in warm water. Let stand 5 to 10 minutes or until foamy. Stir yeast mixture, oil and egg into oat mixture. Beat in whole-wheat flour. Stir in sesame seeds, flax seeds, poppy seeds and enough bread flour to make a moderately stiff dough. Turn out dough onto a floured surface. Knead about 10 minutes or until smooth and elastic. Clean and lightly grease bowl. Place dough in greased bowl; turn to coat all sides. Cover with a damp towel. Let rise in a warm place, free from drafts, about 1 hour or until doubled in bulk. Spray 2 (9 x 5-inch/23 x 13-cm) nonstick loaf pans with nonstick cooking spray. Punch down dough. Shape in 2 loaves; place in greased pans. Cover with a towel. Let rise about 1 hour or until doubled in bulk.

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Preheat oven to 350F (175C). Bake about 50 minutes or until loaves sound hollow when tapped on bottom. Cool on a wire rack. Cut each loaf in about 15 slices. Makes 2 large loaves. 1 slice contains: Cat 135

Protein 5g

Carb. 22g

Dietary Fiber 2.4g


Soluble Fiber 0.4g


Faj 3g

Sat. Eat 0.5g

Choi. 8mg

Sodium 14mg

158


Dried Fruit Rolls Stuffed with fruit, this sweet treat is great for breakfast or brunch. 1 cup (250 ml) fat-free milk 1/4 cup (55 g) butter or margarine 1/3 cup (80 ml) honey 2 (1/4-ounce/7-g) packages active dry yeast (5 teaspoons) 1/4 cup (60 ml) warm water (110F/45C) 1 egg, beaten 2 cups (280 g) white or regular whole-wheat flour (see page 149) About 2 3/4 cups (400 g) bread flour 2 tablespoons wheat germ 1 teaspoon salt Filling 1/3 cup (55 g) packed light brown sugar 1 teaspoon ground cinnamon 1/3 cup (55 g) chopped dried figs 1/3 cup (55 g) chopped dried apricots 1/3 cup (45 g) raisins

In a small saucepan, heat milk, butter and honey, stirring constantly, over medium heat until butter melts. Cool to lukewarm. In a small bowl, dissolve yeast in warm water. Let stand 5 to 10 minutes or until foamy. In a large bowl, combine cooled milk mixture, yeast mixture and egg. Beat in whole-wheat flour, 1 cup (140 g) bread flour, wheat germ and salt. Stir in enough remaining bread flour to make a soft dough, about 1 3/4 cups (250 g). Turn out dough onto a lightly floured surface. Knead about 10 minutes or until smooth and elastic. Clean and lightly grease bowl. Place dough in greased bowl; turn to coat all sides. Cover with a damp towel. Let rise in a warm place, free from drafts, about 1 hour or until doubled in bulk.

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Spray a 13 x 9-inch (33 x 23-cm) nonstick baking pan with nonstick cooking spray. Punch down dough. Cover with a towel. Let rest 10 minutes. Roll out dough to a 16 x 12-inch (40 x 30-cm) rectangle. Prepare filling: In a small bowl, combine brown sugar, cinnamon and dried fruit. Spread filling over dough to 1 inch (2.5 cm) from edges. Roll up, jelly-roll style, starting at a long edge. Seal edge and ends. Cut in 12 slices 1 1/2 inches (4 cm) thick; place in greased pan, cut sides down. Cover with a towel. Let rise about 30 minutes or until doubled in bulk. Preheat oven to 375F (190C). Bake about 20 minutes or until lightly browned. Serve warm or at room temperature. Makes 12 large rolls. 1 roll contains: £ai 305

Protein 9g

Carta, S8g

Dietary Eteer 4.5g

Exchanges: 3 Bread/Starch, 1/2 Fruit, 1 Fat

Soluble Fjfegr. 0.6g

Insoluble fiber fai 2.6g 5.6g

Sat. Eat 2.8g

£hpi 31mg

SfldlUffl 219mg

160


Whole-Wheat French Bread If you do not have French bread pans, bake the loaves on large baking sheets. If using shiny bread pans, turn baked loaves over and bake an additional 5 minutes to brown the bottoms. 3 1/2 teaspoons active dry yeast 11/2 teaspoons light brown sugar 1 1/2 cups (375 ml) warm water (110F/45C) 2 tablespoons butter or margarine, room temperature 11/4 teaspoons salt 2 tablespoons unprocessed wheat bran 2 tablespoons wheat germ 2 2/3 cups (375 g) white or regular whole-wheat flour (see page 149) About 11/4 cups (175 g) bread flour 4 tablespoons sesame seeds, poppy seeds or fennel seeds or a combination

In a medium bowl, dissolve yeast and brown sugar in warm water. Let stand 5 to 10 minutes or until foamy. Stir in butter, salt, wheat bran and wheat germ. Beat in whole-wheat flour. Stir in enough bread flour to make a moderately stiff dough. Turn out dough onto a floured surface. Knead about 10 minutes or until smooth and elastic. Clean and lightly grease bowl. Place dough in greased bowl; turn to coat all sides. Cover with a damp towel. Let rise in a warm place, free from drafts, about 45 minutes or until doubled in bulk. Grease 2 French bread pans. Punch down dough. Shape in 2 (12-inch/30-cm) long loaves; place in greased pans. Cover with a towel. Let rise about 35 minutes or until doubled in bulk. Diagonally cut 2 or 3 slashes, about 1/4 inch deep, in top of loaf. Brush loaves with water. Sprinkle with sesame seeds, lightly pressing seeds into dough.

Breads

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Preheat oven to 400F (200C). Bake about 20 minutes or until bread is crispy and sounds hollow when tapped on bottom. Cut each loaf in about 10 diagonal slices. Makes 2 loaves. 2 slices contain: CaL 96

Protein 3g

£aik 14g

Exchanges: 1 Bread/Starch, 1/2 Fat

Dietary fiber 3.2g

Soluble Insoluble fiber Rfcei Eat 0.3g 2g 3.7g

Sat. Eat 1.6g

Choi 6mg

Sodium 294mg

162


Whole-Wheat Potato Rolls Potatoes keep these rolls soft and moist. Cool extra rolls, pack in an airtight container and freeze up to one month. 2 medium baking potatoes, peeled and chopped 1/4 cup (55 g) butter or margarine 3 tablespoons honey 2 (1/4-ounce/7-g) packages active dry yeast (5 teaspoons) 2 eggs, lightly beaten About 4 cups (540 g) bread flour 4 cups (540 g) whole-wheat flour 1 teaspoon salt

In a medium saucepan, boil potatoes in enough water to cover about 20 minutes or until fork-tender. Drain potatoes, reserving water. Transfer potatoes to a large bowl and mash. Stir in butter and honey. Cool to lukewarm. In a small bowl, dissolve yeast in 1/2 cup of warm potato water. Let stand 5 to 10 minutes or until foamy. Add yeast mixture and eggs to potato mixture; beat until combined. Add enough water to remaining potato water to make 11/2 cups (375 ml); stir into potato mixture. Beat in 2 cups (280 g) bread flour. Beat in whole-wheat flour and salt. Stir in enough remaining bread flour to make a soft dough. Turn out dough onto a lightly floured surface. Knead about 10 minutes or until smooth and satiny. Clean and lightly grease bowl. Place dough in greased bowl; turn to coat all sides. Cover with a damp towel. Let rise in a warm place, free from drafts, about 1 hour or until doubled in bulk. Grease 24 standard-size muffin cups. Punch down dough. Shape dough in 24 balls; place in greased muffin cups. Cover with a towel. Let rise about 30 minutes or until doubled in bulk.

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Preheat oven to 425F (220C). Bake rolls about 12 minutes or until lightly browned. Makes 24 rolls. 1 roll contains: QaL Protein 180 6g

Cacb. 33g


Dietary fiber 3.3g

Soluble fiber 0.5g

Insoluble fjbgr M 2.2g 3.3g

Sat Eat 1.5g

Choi 26mg

Sodium 107mg

164


Cranberry Oat Bran Scones This is one of my favorite recipes. I serve the scones hot for a weekend breakfast, lunch or afternoon tea. Add your favorite dried fruit. 1 cup (140 g) all-purpose flour 1 cup (70 g) oat bran 1 tablespoon baking powder 1/4 teaspoon salt 2 tablespoons light brown sugar 1/4 cup (55 g) unsalted butter or margarine, chilled and chopped About 2/3 cup (160 ml) low-fat milk 1/2 cup (70 g) dried cranberries 1/4 cup (20 g) regular rolled oats

Preheat oven to 42 5F (220C). Spray a nonstick baking sheet with cooking spray. Combine flour, oat bran, baking powder, salt and brown sugar in a food processor or medium bowl. Add butter; process until mixture resembles coarse crumbs. Or cut in butter with 2 knives or a pastry blender. Add 2/3 cup milk; process or stir to make a soft dough, adding more milk if needed. Stir in dried cranberries. Turn out dough onto a lightly floured surface. Knead until smooth. Divide dough in half. Sprinkle 1/2 of oats on floured surface. Roll out 1 piece of dough to a 5 1/2-inch (14-cm) round 3/4 inch (2 cm) thick. Pat some oats on dough. Place on greased baking sheet. Repeat with remaining dough and oats. Score each round into 5 equal wedges, cutting almost through. Bake about 15 minutes or until browned. Break wedges apart. Serve warm. Makes 10 scones. 1 scone contains: Dietary

Soluble

Cat

Protein

Csrb,

fiber

Fifeei

FME

Faj

Eat

QbaL

Sodium

154

4g

26g

2.5g

0.8g

1.2g

3g

3g

13mg

13mg

Exchanges: 1 Bread/Starch, 1/2 Fruit, 1 Fat

Insoluble

Sat.

Breads

165

Bran Batter Bread Batter breads are easy to make because they require no kneading and rise only once. This one can also be beaten with a wooden spoon until smooth and elastic. 1 cup (250 ml) fat-free milk 2 tablespoons butter or margarine 2 tablespoons honey 1 (1/4-ounce/7-g) package active dry yeast (about 1 tablespoon) 1 teaspoon sugar 1/4 cup (60 ml) warm water (110F/45C) 11/2 cups (215 g) whole-wheat flour 1/4 cup (20 g) unprocessed wheat bran 1 teaspoon salt About 1 1/4 cups (175 g) bread flour

Grease a 2-quart (2-liter) casserole dish. In a small saucepan, heat milk, butter and honey over medium heat, stirring, until butter starts to melt. Cool to lukewarm. In a large bowl, dissolve yeast and sugar in warm water. Let stand 5 to 10 minutes or until foamy. Add milk mixture to yeast mixture. Using a heavy-duty mixer, mix whole-wheat flour, wheat bran and salt into yeast mixture. Beat 2 minutes. Beat in enough bread flour to make a soft dough. Pour dough into greased dish. Cover with a damp towel. Let rise in a warm place, free from drafts, about 45 minutes or until doubled in bulk. Preheat oven to 350F C175C). Bake about 45 minutes or until bread sounds hollow when tapped on bottom. Cut in 10 wedges. Makes 1 loaf. 1 wedge contains: Cal. 161

Protein 6g

Carb. 30g


Dietary Fiber 3.3g

Soluble Fiber 0.4g

Insoluble FJjgc Eat 2.4g 1.5g

Sat. Ell 1.5g

Choi. 7mg

Sodium 248mg

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Easy-to-Prepare

Recipes with

Fiber

Blueberry Oat Muffins A friend of mine thinks these are so good that she has memorized the recipe. Chopped dried fruit or raisins can be substituted for the blueberries. 11/4 cups (175 g) all-purpose flour 2 1/2 teaspoons baking powder 1/4 teaspoon salt 3/4 cup (60 g) regular rolled oats 2 tablespoons unprocessed wheat bran 1/4 cup (40 g) plus 1 tablespoon packed light brown sugar 2 egg whites or 1 egg 1/4 cup (60 ml) canola oil 1 1/4 cups (310 ml) fat-free milk 1 cup (150 g) fresh or thawed frozen blueberries

Preheat oven to 400F (200C). Spray 12 standard-size nonstick muffin cups with nonstick cooking spray. Sift flour, baking powder and salt into a medium bowl. Stir in oats, wheat bran and brown sugar; set aside. In a small bowl, beat egg whites. Mix in oil and milk. Stir milk mixture into dry ingredients just until moistened. Gently stir in blueberries. Spoon batter into prepared muffin cups, filling each 2/3 full. Bake about 20 minutes or until browned and tops spring back when pressed. Makes 12 muffins. 1 muffin contains: Cat 149

Protein 4g

Cart?. 22g


Dietary Fiber l.Sg

Soluble Fiber 0.5g

Insoluble Fiber 1g

FaJ 5g

Sat. £ai 0.5g

CilGL Omg

Sodium 142mg

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Cranberry Bran Muffins Your family will rave about these muffins. Serve for breakfast or as an after-school snack. 2 cups (100 g) All-Bran or Fiber One cereal 1 1/2 cups (375 ml) fat-free milk 1 cup (150 g) fresh cranberries finely chopped, or blueberries 2 tablespoons sugar 2 cups (280 g) all-purpose flour 1 tablespoon baking powder 1/8 teaspoon salt 1/4 cup (60 ml) honey 2 tablespoons canola oil 2 egg whites or 1 egg, beaten 1 teaspoon pure vanilla extract

Preheat oven to 400F (200C). Spray 12 standard-size nonstick muffin cups with nonstick cooking spray. In a medium bowl, combine cereal and milk. Let stand, stirring occasionally, 10 minutes or until cereal is softened. In a small bowl, combine cranberries and sugar and set aside. Sift flour, baking powder and salt into a medium bowl; set aside. Stir honey, oil, egg whites, vanilla and cranberry mixture into cereal mixture. Stir in dry ingredients just until moistened. Spoon batter into prepared muffin cups, filling each 2/3 full. Bake about 20 minutes or until muffins spring back when lightly pressed. Serve warm. Makes 12 muffins. Variation Date-Bran Muffins: Substitute 1/2 cup (85 g) finely chopped dates for the cranberries. Omit sugar. 1 muffin contains: £ai 181

Protein 6g

Carb, 38g

Dietary

Soluble

Insoluble

Eifagr 6g

m§L l.lg

Bhsi 5g

Exchanges; 2 Bread/Starch, 1/2 Fruit, 1/2 Fat

Sat.

Eat 2.7g

Eat Og

c.ho..l, Omg

Sodium 334mg

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Easy-to-Prepare

Recipes with

Fiber

Banana-Marmalade Muffins These muffins are moist and delicious. Serve with jam for breakfast. 1 cup (140 g) all-purpose flour 1 cup (140 g) whole-wheat flour 2 tablespoons unprocessed wheat bran 2 tablespoons light brown sugar 2 teaspoons baking powder 1/8 teaspoon salt 1/2 teaspoon baking soda 1 teaspoon ground cinnamon 2 medium bananas, mashed (about 1 cup) 1/4 cup (55 g) lime or orange marmalade, finely chopped 2 egg whites or 1 egg, beaten 1 cup (230 g) plain nonfat yogurt 1/4 cup (60 ml) canola oil 2 teaspoons grated lime or orange zest

Preheat oven to 400F (200C). Spray 12 standard-size nonstick muffin cups with nonstick cooking spray. Stir flours, wheat bran, brown sugar, baking powder, salt, baking soda and cinnamon together in a medium bowl; set aside. In another medium bowl, combine bananas, marmalade, egg whites, yogurt, oil and lime zest. Stir banana mixture into dry ingredients just until ingredients are moistened. Spoon batter into muffin cups, filling each 2/3 full. Bake about 20 minutes or until browned. Makes 12 muffins. 1 muffin contains-. Cal. 178

Protein 4g

Cjrfe 30g

Dietary Fiber 2.5g

Exchanges: 1 1/2 Bread/Starch, 1/2 Fruit, 1 Fat

Soluble Fiber O.Sg


Fat, 5g

Sat. Fai 0.6g

Choi. Omg

Sodium 187mg

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Double-Oat & Sweet Potato Muffins If you enjoy baking with buttermilk but don't use it often enough to finish a whole quart, look for dried buttermilk. It's a convenient way to always have buttermilk on hand. 3/4 cup (55 g) oat bran 1/2 cup (40 g) regular rolled oats 3/4 cup (115 g) all-purpose flour 1/4 to 1/3 cup (40 to 55 g) packed light brown sugar 11/2 teaspoons baking powder 1/2 teaspoon baking soda 1 1/2 teaspoons ground cinnamon 1/2 teaspoon ground allspice 1/8 teaspoon salt 1 cup (230 g) mashed cooked or canned sweet potato 3/4 cup (180 ml) fat-free buttermilk 2 egg whites or 1 egg 3 tablespoons canola oil 1 teaspoon pure vanilla extract

Preheat oven to 425F (220C). Spray 12 standard-size nonstick muffin cups with nonstick cooking spray. Combine dry ingredients in a medium bowl. Beat sweet potato, buttermilk, egg whites and vanilla in another bowl until combined. Stir sweet potato mixture into dry ingredients just until combined. Spoon batter into prepared muffin cups, filling cups about 2/3 full. Bake about 20 minutes or until tops spring back when pressed. Serve warm or at room temperature. Makes 12 muffins. 1 muffin contains: Cal. 136

Protein 4g

Carb. 23g

Dietary Fiber 2g


Soluble Fiber 0.7g


Fat 4g

Sat. Fat 0.5g

Choi. Omg

Sodium 181mg


Desserts •-••:.;;!.•.. : :

•:. :

••-- •

Yes, desserts can be delicious and wholesome. Whole-wheat flour, oats and fruits and vegetables provide the fiber in the desserts in this chapter. They are also lower in fat and sugar than many typical desserts, which makes them lower in calories too. Fruits are used extensively in dishes such as Creamy Berry Dessert and Peach Alaska, but not all of the desserts here contain fruit. Some, like Spicy Zucchini Cake with Figs, use fiber-rich vegetables for flavor. Many of the desserts are modified versions of traditional ones that our grandmothers made—desserts made with lots of fresh ingredients, love and comfort. They reflect a trend toward keeping regional foods alive, sometimes adapted to fit today's lifestyle. Chocolate lovers have not been neglected—confirmed chocoholics will rave about Fudgy Oatmeal Brownies. Desserts can be used as snacks or as the finishing touch to a meal. Some, such as Banana Cake with Raisins & Pecans or Spicy Zucchini Cake with Figs, travel well and are great treats for a brown-bag lunch. When choosing desserts for a meal, consider the other courses that are to be served. Choose a light dessert like Rhubarb-Strawberry Ice to follow a hearty main dish. Blackberry Dumplings would be the perfect ending to a light meal. Enjoy these desserts without guilt. They're good for you!

171

172


Blueberry Phyllo Cups This dessert is best if the pastry cups are filled shortly before serving so the pastry stays crisp. 1 ounce (30 g) roasted almonds 1 tablespoon sugar 6 (17 x 12-inch/43 x 30 cm) sheets frozen phyllo dough, thawed (see Note below) 1/2 (12.3-ounce/350-g) package extra-firm low-fat silken tofu 1/2 cup (4 ounces/115 g) low-fat cream cheese or soy cream cheese, softened 2 tablespoons honey 2 tablespoons fresh orange juice 1 tablespoon grated lemon orange zest 11/2 teaspoons pure vanilla extract 8 cups fresh blueberries

Preheat oven to 350F (175C). Spray 8 nonstick mega muffin cups or baking cups with nonstick cooking spray. Process almonds and sugar in a food processor until finely ground. (Sugar keeps almonds from becoming oily and turning into almond butter.) Lay a phyllo sheet on a work surface. (Keep remaining phyllo sheets covered with a damp towel.) Spray with cooking spray and sprinkle with 1 teaspoon of almond mixture. Repeat with remaining phyllo sheets and almond mixture, spraying each with cooking spray. Cut pastry sheets in half lengthwise, then crosswise into 4 squares. Place a square in each cup, gently pressing into bottom and sides. Arrange edges into an attractive pattern and tuck in any thin edges. Pierce bottoms with a fork to prevent layers from puffing. Bake about 15 minutes or until golden. Carefully remove cups from pans. Cool completely on a wire rack.

Desserts

173

Process tofu, cream cheese and honey in a food processor until creamy. Add orange juice, orange zest and vanilla and process until combined. Divide 1/2 of blueberries among cups. Top each with about 3 tablespoons of cream cheese mixture. Top with remaining blueberries. Makes 8 servings. Note: It's important to thaw phyllo dough at room temperature before using. Keep the phyllo covered with a damp towel while working with it. Some boxes of phyllo are in better condition than others (sometimes the sheets stick together). You will always waste some of the sheets because they are very delicate. Tightly wrap and refrigerate remaining sheets for up to a week. I usually plan on making another phyllo dish, either a sweet or savory one, to use up more of the phyllo within a few days. 1 serving contains-. Cal. 213

Protein 6g

Carb. 36g

Dietary Fiber 4.6g

Soluble fiber 1.3g

Insoluble Fiber 3g

Fat 6g

Exchanges: 1 Bread/Starch, 1 1/2 Lean Meat/Protein, 1 1/2 Fruit, 1 Fat

Sat. Fat 2g

Choi. 8mg

Sodium 140mg

174


Double-Strawberry Tarts Beautiful to look at, and just wait until you taste one. But strawberries aren't just another pretty face; in addition to fiber, they contain ellagic acid, which may help prevent some cancers, plus vitamin C and potassium. 6 Brown Sugar & Almond Meringue Shells (recipe follows) 3 cups (675 g) Rhubarb-Strawberry Ice (page 192) 2 cups fresh or frozen strawberries (280 g fresh; 400 g frozen) 2 tablespoons sugar 2 teaspoons cornstarch

Prepare meringue shells and Rhubarb-Strawberry Ice. In a food processor, process strawberries to a puree. In a medium saucepan, combine sugar and cornstarch. Gradually stir in 1/4 cup (55 g) of strawberry puree, then stir in remaining puree. Cook, stirring constantly, over medium heat until mixture is slightly thickened. Cool strawberry sauce to room temperature. Place a meringue shell on each of 6 dessert plates. Scoop Rhubarb-Strawberry Ice into shells. Drizzle sauce over ice. Makes 6 servings. 1 serving contains: Cal. 169

Protein 7g

Carb. 52g

Dietary Fiber 3.4g

Soluble Fiber l.lg

Exchanges: 2 Bread/Starch, 1 Fruit, 1/2 Skim Milk, 1 Fat


Fat 4g

Sat. Fat O.Sg

Choi. Omg

Sodium 76mg

Desserts

175

Brown Sugar & Almond Meringue Shells Less delicate than ordinary meringue shells, these have a nutty flavor that is very appealing. Be sure the brown sugar is moist and free from lumps. If the meringue edges start to brown, reduce the oven temperature to 250F (120C). 4 egg whites, room temperature 1/2 cup (60 g) powdered sugar, sifted 1/4 cup (40 g) packed light brown sugar 1 ounce (30 g) blanched almonds, finely ground 1/4 cup (20 g) regular rolled oats 1 teaspoon pure vanilla extract

Preheat oven to 300F (150C). Line 2 baking sheets with waxed paper. Draw 6 (5-inch/13-cm) circles on waxed paper. In a medium bowl, beat egg whites until soft peaks form. Gradually beat in powdered sugar and brown sugar; beat until stiff and glossy. Fold in almonds, oats and vanilla. Divide mixture among 6 circles. Using back of a spoon, make a slight hollow in center of each egg white circle. Bake in preheated oven about 1 1/2 hours or until dry and crisp. Cool on a wire rack; remove from waxed paper. Store in an airtight container. Makes 6 meringue shells. Note: Egg whites whip to a greater volume when they are at room temperature, which should take no more than 20 minutes. 1 shell contains: CaL 128

Protein 4g

C,ar„b. 22g

Dietary Fjbgr 0.8g

Soluble FjJagr 0.2g


Exchanges: 1 1/2 Bread/Starch, 1/2 Very Lean Meat/Protein, 1/2 Fat

Fal 3g

Sat. Fat Og

Choi. Omg

Sodium 40mg

176


Plum Custard Tart Almost any fresh fruit can be used in place of the plums, including berries, peaches or apricots. You may use apples, but cook them first. 1 cup (8 ounces/230 g) extra-firm low-fat silken tofu 1/2 cup (4 ounces/115 g) low-fat cream cheese or soy cream cheese, softened 1egg 4 tablespoons sugar 11/2 teaspoons pure vanilla extract 1/4 cup (30 g) ground almonds 6 (17 x 12-inch/43 x 30 cm) sheets frozen phyllo dough, thawed (see Note, page 173) 2 tablespoons butter or margarine, melted 8 fresh plums, cut in thin wedges 1/4 cup (30 g) sliced unblanched almonds

Preheat oven to 375F (190C). Spray an 11 x 7-inch (28 x 18-cm) baking pan with nonstick cooking spray. Process tofu and cream cheese in a food processor until creamy. Add egg, 2 tablespoons of sugar and vanilla and process until combined. Add ground almonds and process until combined. Place a phyllo sheet in prepared pan. Brush with butter. Layer remaining phyllo sheets in pan, brushing each one with butter. Trim edges so there is about a 2-inch (5-cm) overhang. Scrunch excess phyllo around edges of pan. Pour filling into pastry. Arrange plums, peel side down, in filling. Sprinkle with remaining 2 tablespoons sugar, or to taste, and sliced almonds. Bake until filling is set, about 20 minutes. Cool slightly and refrigerate until chilled. Refrigerate any leftovers. Makes 8 servings. 1 serving contains: QaL Protein 212 7g

Qmh, 25g

Dietary Bbsi 1.6g

Soluble Bfaer 0.6g


Exchanges: 1 Bread/Starch, 1 Lean Meat/Protein, 1/2 Fruit, 1 1/2 Fat

Fat lOg

Sat. Fat 4g

Choi, 46mg

Sfidium 154mg

Desserts

177

Creamy Berry Dessert A summertime treat, this dessert is at its best made with fresh berries, but berries frozen without sugar and partially thawed can be substituted. 1/3 cup (70 g) sugar 11/2 tablespoons cornstarch 2 cups (500 ml) low-fat milk 2 eggs, beaten 1 teaspoon pure vanilla extract 2 tablespoons Grand Marnier or other orange-flavored liqueur 2 cups (280 g) fresh or partially thawed frozen blueberries 1 cup (140 g) fresh or partially thawed frozen raspberries

In a medium saucepan, combine sugar and cornstarch until blended. Gradually whisk in milk. Cook, stirring constantly, over medium heat until mixture comes to a boil. Boil 2 minutes, stirring constantly. Remove from heat. Beat 1/3 cup of mixture into eggs. Beat egg mixture into hot milk mixture. Cook, stirring constantly, about 2 minutes or until slightly thickened. Pour custard into a heatproof bowl; cool slightly. Stir in vanilla and Grand Marnier. Cover surface with plastic wrap; refrigerate until chilled. Layer blueberries and raspberries in 4 glass serving dishes, reserving some of berries for garnish. Spoon chilled custard over berries. Garnish with reserved berries. Makes 4 servings. 1 serving contains: Dietary

Soluble Insoluble

Sat.

£aL

Protein

Qoh,

Eiber

Eib§i

Fiber

Eat

Eat

Choi

Sfidium

274

9g

43g

43g

1g

3.3g

6g

3g

133mg

107mg

Exchanges: 1 Bread/Starch, 1/2 Lean Meat/Protein, 1 Fruit, 1/2 Skim Milk, 1 Fat

178


Apple & Marmalade Compote Warm and comforting, this compote is also delicious topped with creamy plain yogurt. It can easily be baked at the same time as a roast or casserole. 2 pounds Granny Smith apples, unpeeled, thinly sliced 1/2 cup (115 g) orange marmalade 1/4 cup (40 g) chopped dried apricots 1/2 cup (120 ml) dry white wine or apple juice

Preheat oven to 350F (175C). Grease a 1-quart (1-liter) baking dish. Arrange apple slices in layers in greased dish. In a small bowl, combine marmalade, apricots and wine; pour over apples. Cover and bake about 35 minutes or until apples are tender. Serve warm or at room temperature. Makes 4 to 6 servings. Variation Substitute 1/4 cup (60 ml) honey for the marmalade. Add 1/4 teaspoon ground cardamom.

1 serving contains: CaL 263

Protein 0g

Carb. 65g

Dietary Fjbei 8g

Exchanges.1 1/2 Bread/Starch, 2 1/2 Fruit

Soluble Fiber —

Insoluble Fiber —

Fjt Og

Sat. Faj Og

Choi. Omg

Sodium 24mg

Desserts

179

Raspberry-Blackberry Cobbler This is one of my husband's favorite desserts. If you use frozen berries, thaw them in a microwave-safe baking dish before adding the crust. 2/3 cup (140 g) sugar 2 tablespoons all-purpose flour 2 cups (280 g) fresh or thawed frozen raspberries 2 cups (280 g) fresh or thawed frozen blackberries Crust 1/2 cup all-purpose flour 1/2 cup whole-wheat flour 1 teaspoon baking powder 1 1/2 tablespoons butter or margarine, chilled 6 tablespoons low-fat milk

Preheat oven to 425F (220C). In a medium bowl, combine sugar and flour. Add berries; toss to combine. Pour into a 9-inch (23-cm) square baking dish; set aside. Prepare crust: Stir flours and baking powder together in a small bowl. Using 2 knives or a pastry blender, cut in butter until mixture resembles coarse crumbs. Stir in milk to make a soft dough. Turn out dough onto a lightly floured board. Knead lightly until smooth. Roll out dough to a 10-inch (25-cm) square. Place dough over berries. Trim to fit if necessary. Using point of a sharp knife, cut 3 (l-inch/2.5-cm) slits in dough for steam to escape. Bake about 30 minutes or until crust is browned and filling is bubbly. Makes 6 servings. 1 serving contains: Cal. 246

Protein 4g

Carb. 52g

Dietary Fiber 7.3g

Exchanges: 2 Bread/Starch, 1 Fruit, 1/2 Fat

Soluble Fiber 1.5g

Insoluble Fiber Fat S.8g 3.6g

Sat. Fat 1.8g

Choi. 8mg

Sodium 91mg

180


Cherry Bread Pudding This pudding is sure to be a hit. Use pitted fresh cherries when they are in season. 4 cups (900 g) thawed frozen dark sweet cherries, drained 3 whole-wheat bread slices, cut in 1-inch (2.5-cm) cubes 2 eggs 1/3 cup (55 g) packed light brown sugar 2 cups (500 ml) low-fat milk 1/4 cup (30 g) sliced almonds 1 teaspoon pure vanilla extract 1/2 teaspoon ground cinnamon 1/4 teaspoon freshly grated nutmeg

Lightly grease a 9-inch (23-cm) square baking dish. Combine cherries and bread in greased dish; set aside. In a medium bowl, beat eggs and brown sugar until light and foamy. Gradually beat in milk. Stir in almonds, vanilla, cinnamon and nutmeg. Pour over cherry mixture. Let stand about 30 minutes to soften bread. Preheat oven to 350F (175C). Bake about 50 minutes or until a knife inserted off-center comes out clean. Serve warm or at room temperature. Makes 6 servings. Variation Substitute other fruit, such as peaches, plums, or apricots, for cherries. 1 serving contains: Cai 284

Protein 10g

Carb, 50g

Dietary Fiber 1lg

Soluble Fiber —

Insoluble Fiber Fai — 6.5g

Sat. £ai 1.4g

Exchanges: 2 Bread/Starch, 1/2 Lean Meat/Protein, 1 Fruit, 1/2 Skim Milk, 1 Fat

ChQl, 87mg

Sodium 156mg

Desserts

181

Blackberry Dumplings Dumplings are traditional in the South. They can be made with almost any fruit. Small flavorful blackberries grow wild in fields and along streams in many parts of the country. 1 cup (140 g) all-purpose flour 1 cup (140 g) whole-wheat flour 1/2 cup (100 g) plus 2 tablespoons sugar 2 1/2 teaspoons baking powder 3 tablespoons butter or margarine, chilled 3/4 cup (180 ml) low-fat milk 2 1/4 cups (310 g) fresh or thawed frozen blackberries Topping 1/2 cup sugar 1 tablespoon all-purpose flour 1 cup (250 ml) water 1 tablespoon fresh lemon juice

Grease a 9-inch (23-cm) square baking dish. Preheat oven to 400F (200C). Stir flours, 1 tablespoon sugar and baking powder together in a medium bowl. Using 2 knives or a pastry blender, cut in butter until mixture resembles coarse crumbs. Stir in milk to make a soft dough. Turn out dough onto a lightly floured board. Knead lightly until smooth. Roll out dough to a 12-inch (30-cm) square. Cut in 9 (4-inch/ 10-cm) squares. Spoon 1/4 cup (35 g) blackberries into center of 1 square. Sprinkle with 1 tablespoon sugar. Bring opposite corners of dough to center; seal edges. Place in greased dish. Repeat with remaining squares, berries and sugar. Prepare topping: In a medium saucepan, combine sugar and flour. Gradually stir in water. Bring to a boil; boil 2 minutes. Remove from heat; stir in lemon juice. Pour topping over dumplings. Bake about 30 minutes or until dumplings are lightly browned and crust is cooked through. Makes 9 servings. 1 serving contains: Cal. 258

Protein 4a,

Carb. 52g

Dietary Fiber 4g


Soluble Fiber 0.9g


Sat. Fat 2.5g

Choi. 12mg

Sodium 148mg

182


Peach Alaska Pretty to look at, this variation on a classic tastes as good as it looks. Raspberry Sauce 2 cups (280 g) fresh or thawed frozen raspberries 1 tablespoon sugar 1 tablespoon framboise (raspberry brandy), optional 2 large fresh peaches, peeled, halved and dipped in lemon juice 1/2 pint (230 g) peach sorbet 4 egg whites, room temperature 1/2 cup (60 g) powdered sugar

Prepare Raspberry Sauce: Place raspberries, sugar and, if desired, framboise in a blender or food processor and puree; set aside. Preheat oven to 350F (175C). Fill each peach half with 1/4 of sorbet. Set in a baking pan; place in freezer while preparing meringue. In a medium bowl, beat egg whites until soft peaks form. Gradually beat in powdered sugar until egg whites are stiff and glossy. Remove peaches from freezer. Completely cover sorbet with meringue, sealing meringue to peaches. Place peaches on a baking sheet. Bake about 4 minutes or until meringue is golden brown. Spoon 1/4 of raspberry sauce onto each of 4 dessert plates. Place a peach half on each plate in center of sauce. Serve immediately. Makes 4 servings. 1 serving contains: £al 213

Protein 5g

Cajfc 50g

Dietary fMl 6.7g

Soluble Fifcgr 1.5g

Insoluble Fifeei 4.8g

Exchanges: 2 Bread/Starch, 1/2 Very Lean Meat/Protein, 1 Fruit

Faj 3g

Sat. Faj Og

ChoiOmg

SMium 55mg

Desserts

183

Mixed Fruit Crunch This is a traditional dessert with new flavor combinations, or use your own favorite fruits. 1 medium Granny Smith apple, cored, thinly sliced 4 nectarines, sliced 1 tablespoon fresh lemon juice 1 cup (150 g) fresh or thawed frozen blueberries 1/2 cup (70 g) raisins 1/4 cup (40 g) packed light brown sugar Topping 1 cup (80 g) regular rolled oats 1/4 cup (35 g) all-purpose flour 1/4 cup (40 g) packed light brown sugar 1 tablespoon wheat germ 1/4 cup (55 g) butter or margarine, melted 1 teaspoon pure vanilla extract

Preheat oven to 350F (175C). Grease an 8-inch (20-cm) square baking pan. In a medium bowl, combine apple, nectarines and lemon juice. Stir in blueberries, raisins and brown sugar. Spoon into greased pan; set aside. Prepare topping: In a medium bowl, combine oats, flour, brown sugar and wheat germ. Stir in butter and vanilla until combined. Sprinkle over fruit mixture. Bake about 35 minutes or until apple is tender. Serve warm or at room temperature. Makes 6 servings. 1 serving contains: Cal. 324

Protein 4g

Carb. 59g

Dietary Fiber 5.4g

Exchanges: 2 Bread/Starch, 2 Fruit, 1 1/2 Fat

Soluble Fiber 0.9g


Fat 9g

Sat. Fat 5g

Choi. 21mg

Sodium 14mg

184

Easy-to-Prepare

Recipes with

Fiber

Fresh Fruit Tart This tart is best served immediately after filling with the fresh fruit. Use 4 cups of any combination of seasonal fruits. 6 (17 x 12-inch/43 x 30 cm) sheets frozen phyllo dough, thawed 2 tablespoons butter or margarine, melted 1/3 cup (85 g) apricot jam mixed with 1 tablespoon fresh lemon juice (see Afofe, page 173) 1 cup (180 g) sliced kiwi fruit 1 cup (150 g) strawberry halves 1 cup (180 g) sliced nectarines or peaches 1 cup (150 g) blueberries or raspberries 1/4 cup (30 g) powdered sugar Mint sprigs, for garnish

Preheat oven to 350F (175C). Spray an 11 x 7-inch (28 x 18-cm) baking pan with nonstick cooking spray. Place a phyllo sheet in prepared pan. Brush with butter. Layer remaining phyllo sheets in pan, brushing each one with butter. Trim edges so there is about a 2-inch (5-cm) overhang. Scrunch excess phyllo around edges of pan. Bake about 15 minutes or until golden. Carefully remove pastry shell from pan. Cool completely on a wire rack. Brush bottom and sides of pastry shell with apricot jam. Arrange fruit in rows in pastry. Brush fruit with remaining jam. Sift powdered sugar over top. Garnish with mint sprigs. Makes 8 servings. Note: If the apricot jam is too thick to spread easily, heat in the microwave or over low heat until softened. 1 serving contains: Cal. 157

Protein 2g

Carb. 30g

Dietary Fiber 2.3g

Exchanges: 1 Bread/Starch, 1 Fruit, 1/2 Fat

Soluble Fiber 0.4g


Fat 4g

Sat. Fat 2g

Choi. 8mg

Sodium 75mg

Desserts

185

Fudgy Oatmeal Brownies Chocoholics are sure to love these luscious brownies even more than their old favorites. 11/2 cups (375 ml) boiling water 1 cup (80 g) regular rolled oats 3/4 cup (115 g) all-purpose flour 1/4 cup (35 g) white whole-wheat flour (see page 149) 1/3 cup (25 g) unsweetened cocoa powder 1 teaspoon baking soda 1/4 teaspoon salt 1/2 cup (115 g) butter or margarine, melted 1/2 cup (85 g) packed light brown sugar 3/4 cup (150 g) granulated sugar 2 eggs 1 teaspoon pure vanilla extract

Preheat oven to 350F (175C). Lightly grease a 13 x 9-inch (33 x 23-cm) baking pan. In a medium bowl, combine boiling water and oats. Let stand until almost room temperature. Stir flours, cocoa powder, baking soda and salt together in a medium bowl; set aside. In another medium bowl, beat butter, sugars, eggs and vanilla with an electric mixer until blended, about 2 minutes. Beat in cooled oats until combined. Add dry ingredients; beat until combined. Pour batter into greased pan. Bake about 25 minutes or until top springs back when lightly pressed. Cool in pan on a wire rack. Makes 16 (3 1/4 x 2 1/4 inch) brownies. 1 brownie contains: £ai 176

Protein 3g

Carb. 26g

Dietary Fiber 1.5g

Exchanges: 1 1/2 Bread/Starch, 1 1/2 Fat

Soluble Fiber 0.4g


Fal 7g

Sat. FaJ 4g

CJjoi 46mg

Sodium 128mg

186


Spicy Zucchini Cake with Figs Moist and delicious, this cake is excellent for packed lunches. Gardeners who plant zucchini are always looking for ways to use the season's bounty For nongardeners, zucchini is available year-round in the produce section. 1 cup (140 g) all-purpose flour 11/2 teaspoons baking powder 2 teaspoons baking soda 2 teaspoons ground cinnamon 1/4 teaspoon ground cloves 1/8 teaspoon salt 1 cup (140 g) whole-wheat flour 3/4 cup (150 g) granulated sugar 1/2 cup (85 g) packed light brown sugar 3/4 cup (180 ml) canola oil 4 egg whites or 2 eggs, slightly beaten 1/2 cup (120 ml) fat-free milk 1 teaspoon pure vanilla extract 2 cups (230 g) shredded zucchini 2 cups (340 g) diced dried figs

Preheat oven to 350F (175C). Grease a 13 x 9-inch (33 x 23-cm) baking pan. Sift all-purpose flour, baking powder, baking soda, spices and salt into a medium bowl. Stir in whole-wheat flour and sugars, then oil. egg whites, milk and vanilla. Beat with an electric mixer on medium speed 2 to 3 minutes or until blended. Stir in zucchini and figs. Pour into greased pan. Bake in preheated oven 45 to 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack. Makes 18 (3 x 2-inch) bars. 1 serving contains: QsL Protein 208 3g

garb. 32g

Exchanges: 2 Bread/Starch, 1 1/2 Fat

Dietary Fiber 2.5g

Soluble FJbjgr 0.3g


£aj 9g

Sat. Eat 1g

Chpl. Omg

Sodium 215mg

Desserts

187

Chocolate Pudding & Cake Pudding on the bottom and moist cake on the top—what a delicious treat! My husband says that I can make this dessert any time. The walnuts add crunch and extra fiber. 2/3 cup (95 g) all-purpose flour 2 teaspoons baking powder 1/4 teaspoon salt 2 teaspoons unsweetened cocoa powder 1/2 cup (85 g) packed light brown sugar 1/3 cup (25 g) oat bran 3/4 cup (180 ml) fat-free milk 2 tablespoons unsalted butter or margarine, room temperature 2 teaspoons pure vanilla extract 1/2 cup (55 g) chopped walnuts Topping 2/3 cup (105 g) packed light brown sugar 3 tablespoons unsweetened cocoa powder 1 cup (250 ml) boiling water

Preheat oven to 325F (165C). Sift flour, baking powder, salt and cocoa powder into a medium bowl. Stir in brown sugar and oat bran. Add milk, butter and vanilla; beat until smooth, about 2 minutes. Stir in nuts. Pour batter into a 9-inch (23-cm) square pan. Prepare topping: In a small bowl, combine brown sugar and cocoa powder. Sprinkle over batter. Carefully pour boiling water over sugar mixture. Bake about 35 minutes or until top is firm to the touch. Serve warm. Makes 6 servings. 1 serving contains: Cal. 344

Protein 5g

Carb. 60g

Exchanges: 4 Bread/Starch, 2 Fat

Dietary Fiber 2.6g

Soluble Fiber 0.6g

Insoluble Fiber Ig

Fat 11g

Sat. Fat 3g

Choi. llmg

Sodium 294mg

188


Kentucky Apple Stack Cake This traditional Kentucky cake is adapted from my aunt's recipe. She used home-dried apples, but commercially prepared dried apples work fine. I made this recently for a family reunion.

Cake 2 cups (280 g) all-purpose flour 1 tablespoon plus 1 teaspoon baking powder 1/2 teaspoon baking soda 2 cups (280 g) whole-wheat flour 1/2 cup (85 g) packed light brown sugar 1/4 cup (55 g) granulated sugar 1/2 cup (115 g) butter or margarine, chilled 2 eggs, beaten About 1 cup (250 ml) buttermilk 1/2 teaspoon pure vanilla extract Powdered sugar Spicy Apple Filling 4 cups dried apples (1 pound/450 g) Water 1 cup (155 g) packed dark brown sugar 2 1/2 teaspoons ground cinnamon 3/4 teaspoon ground cloves 1/2 teaspoon ground allspice

Make cake: Preheat oven to 425F (220C). Turn 3 (9-inch/23-cm) round cake pans upside down and grease bottoms. Sift allpurpose flour, baking powder and baking soda into a medium bowl. Stir in whole-wheat flour and sugars. Using 2 knives or a pastry blender, cut in butter until mixture resembles coarse crumbs. Stir in eggs, buttermilk and vanilla to make a soft dough. Knead dough lightly on a floured board. Divide dough in 6 equal pieces. Pat each piece into a 9-inch (23-cm) round. Place 1 round on each greased pan bottom. Reserve remaining rounds. Bake about 15 minutes or until centers spring back when lightly pressed. Remove from pans; cool on wire racks. Bake remaining dough rounds; cool.

Desserts

189

Prepare filling: In a large saucepan, combine apples and enough water to cover. Cook, stirring occasionally, over medium heat about 30 minutes or until apples are soft and water is absorbed. Add more water during cooking if necessary. Stir apples frequently near end of cooking time to prevent burning. Mash apples. Stir in brown sugar and spices. Cool to room temperature. To assemble: Place 1 cake layer on a serving plate. Top with 1/5 of cooled filling. Repeat with remaining cake layers and filling, ending with a cake layer. Wrap and refrigerate overnight or up to 2 days before serving. (Cake layers become moist and hold together better after standing overnight.) To serve, sprinkle with powdered sugar. Makes 16 servings, 1 serving contains: Cal. 320

Protein 5g

Carb. 62g

Dietary Fiber 4.4g

Exchanges: 3 Bread/Starch, 1 Fruit, 1 1/2 Fat

Soluble Fiber 0.9g


Fat 7g

Sat. Fat 4g

Choi. 47mg

Sodium 215mg

190


Banana Cake with Raisins & Pecans Look for oat bran in the cereal section of your supermarket. It adds a rich moistness and subtle flavor, as well as fiber. 11/2 cups (215 g) all-purpose flour 11/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 3/4 cup (55 g) oat bran 1/2 cup (120 ml) canola oil 1 cup (155 g) packed dark brown sugar 2 eggs 2 medium very ripe bananas, mashed (about 1 cup) 1/3 cup (80 ml) buttermilk 1 teaspoon pure vanilla extract 1/2 cup (70 g) raisins 1/2 cup (55 g) chopped pecans Creamy Frosting (optional) 1 (8-ounce/230-g) package reduced-fat cream cheese, room temperature About 2 cups (240 g) powdered sugar, sifted 1 teaspoon pure vanilla extract

Preheat oven to 350F (175C). Grease a 13 x 9-inch (33 x 23-cm) baking pan. Sift flour, baking powder, baking soda and salt into a medium bowl. Stir in oat bran; set aside. In another medium bowl, combine oil, brown sugar, eggs, bananas, buttermilk and vanilla. Beat with an electric mixer until well mixed. Beat flour mixture into banana mixture until combined. Stir in raisins and nuts; pour into greased pan. Bake 25 to 30 minutes or until cake springs back when lightly pressed. Cool in pan on a wire rack. Prepare frosting, if using: In a small bowl, beat cream cheese until creamy. Beat in enough powdered sugar for a good spreading consistency, then beat in vanilla. Spread on cake when cooled. Makes 18 (3 x 2-inch) bars.

Desserts

1 bar without frosting contains: Cai 210

Pxotejn 3g

Carjb 30g

Dietary Fiber 2g

Soluble Fiber 0.6g

Insoluble Fiber 1g

Fal 10g

Sat. Eat 1g

Soluble Fiber Og

Insoluble Fiber Og

Lai 2g

Sat. £at ig

Choi. 27mg

Sodium 127mg

Choi

Sodium 37mg


1/18 of frosting contains: Cal, 82

Protein Og

Carb. 14g


Dietary Fiber Og

8mg

191

192

Easy-to-Prepare

Recipes with

Fiber

Rhubarb-Strawberry Ice For a refreshing finish to a substantial meal, serve this frozen treat with the flavors of spring. 2 cups sliced fresh or thawed frozen rhubarb (8 ounces/230 g fresh; 12 ounces/340 g frozen) 1/4 cup (60 ml) water 1/2 cup (100 g) sugar 2 cups coarsely chopped fresh or frozen strawberries (10 ounces/280 g fresh; 1 pound/450 g frozen) 2 tablespoons orange-flavored liqueur or frozen orange juice concentrate 2 cups (500 ml) low-fat milk

In a small saucepan, cook rhubarb in water over medium heat about 10 minutes or until tender. Stir in sugar until dissolved. Cool to room temperature. In a medium bowl, combine strawberries and liqueur. Let stand 10 minutes. Stir in rhubarb mixture and milk. Freeze in an ice cream freezer according to manufacturer's directions. Or pour into a 9-inch (23-cm) square pan. Freeze until almost solid, 1 to 3 hours. Scrap into a bowl. Beat with an electric mixer until fluffy. Pour back into pan; freeze until solid. Makes about 4 cups. 1 cup contains: CaJ. 211

Protein 5g

Carb. 42g

Dietary Bbfil 2.7g

Soluble Fiber 0.9g


Exchanges: 1 1/2 Bread/Starch, 1/2 Fruit, 1/2 Skim Milk, 1/2 Fat

Fj| 1.6g

Sat. Fat 1g

Choi. 7mg

Sodium 69mg

Breakfast & Brunch Breakfast is one of the most neglected meals of the day; it is also one of the most important. It's a long time from dinner to lunch the next day; your body functions more efficiently if you provide it with a nourishing breakfast. Perhaps you skip breakfast because you don't like eggs or cereal. But who says you have to serve traditional breakfast fare each morning? Choose a breakfast that suits you. A cup of hot soup or a peanut butter sandwich is okay. Some teenagers even eat leftover pizza—cold! No time to cook? Prepare Whole-Wheat Waffles and freeze them individually. Then you can pop them into the toaster while you pour some juice. Make Fruity-Nutty Yogurt the night before for breakfast on the am. One of my favorite breakfasts is My Muesli, which I keep in a plastic container in the refrigerator. It's an easy breakfast for camping too. Just take along some milk and fresh fruit for an easy and satisfying meal. You can even place each serving in a small plastic bag, add milk and eat—there are no dishes to wash. Of course, everyone's favorite breakfasts are on weekends when there's more time for a leisurely meal—and more time to prepare it. Try No-Crust Broccoli-Cheese Quiche, which is easy because there's no crust to prepare. Add fresh fruit, toasted Seeded Oat Bread (page 156) and your favorite beverage, and you have a complete meal. These are only a few of many possible suggestions. Try others in this chapter and find new family favorites.

193

194

Easy-to-Prepare

Recipes with

Fiber

Blueberry-Oat Pancakes You can serve these absolutely delicious pancakes with maple or blueberry syrup, but for a special treat, try Blueberry-Orange Sauce (recipe follows). Blueberries are high in antioxidants, potassium, vitamin C and flavor. 1 1/4 cups (175 g) all-purpose flour 11/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 3/4 cup (60 g) regular rolled oats 1 tablespoon light brown sugar 1 tablespoon wheat germ 1 egg or 2 egg whites 2 cups (450 g) plain nonfat yogurt 2 tablespoons vegetable oil 1 cup (150 g) fresh or thawed frozen blueberries

Sift flour, baking powder, baking soda and salt into a medium bowl. Stir in oats, brown sugar and wheat germ; set aside. Preheat a nonstick griddle over medium heat. In a small bowl, lightly beat egg; stir in yogurt and oil. Stir liquid ingredients into dry ingredients until moistened. Gently stir in blueberries. Lightly spray griddle with nonstick cooking spray. Using about 1/3 cup for each pancake, pour pancake batter onto hot griddle. Cook until bubbles form in batter; turn. Cook until lightly browned on underside, about 2 minutes. Makes about 10 (5-inch) pancakes. 1 pancake without syrup contains: Cat 170

Protein 6g

Carb. 28g


Dietary Fiber 0.5g

Soluble Fiber 0.5g

Insoluble Fiber 1g

Fat 4g

Sat. F& 0.5g

Choi. 25mg

Sodium 234mg

Breakfast & Brunch

195

Blueberry-Orange Sauce Scrumptious on Blueberry-Oat Pancakes (opposite), this sauce also makes a terrific topping for ice cream or angel food cake. 1 tablespoon sugar or to taste 2 teaspoons cornstarch 1 cup (250 ml) orange juice or water 11/2 cups (230 g) fresh or frozen blueberries 1 medium orange, peeled and segmented 1 teaspoon grated orange zest

In a medium saucepan, combine sugar and cornstarch. Gradually stir in orange juice. Cook, stirring constantly, over medium heat until bubbly and slightly thickened. Stir in blueberries, orange segments and orange zest. Serve warm. Makes about 3 cups. 1/4 cup contains: Cal. 32

Protein 0g

Cart?. 7.8g

Dietary Fiber 0.8g

Soluble Fiber 0.3g


Faj Og

Sat. Fajf Og

Qtol Omg

Sodium Img

Exchanges: 1/2 Fruit

Variation Maple, Blueberry & Orange Sauce; Add 1 cup (250 ml) maple syrup to warm sauce. Heat through. Makes about 4 cups. 1/4 cup contains: Cal, 82

Protein Og

Carb. 21 g

Dietary Fiber 0.8g

Exchanges: 1/2 Bread/Starch, 1/2 Fruit

Soluble Fiber 0.3g


Fajt Og

Sat. Fat Og

Choi. Omg

Sodium Omg

196


Whole-Wheat Waffles with Pecans Leftovers can be frozen and reheated in a toaster or the oven. 1 cup (140 g) all-purpose flour 2 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 3/4 cup (115 g) whole-wheat flour 1/4 cup (35 g) oat bran 1/2 cup (55 g) chopped pecans 2 1/2 cups (620 ml) buttermilk 1 egg or 2 egg whites, beaten 2 tablespoons vegetable oil

Preheat a waffle iron. Sift all-purpose flour, baking powder, baking soda and salt into a medium bowl. Stir in whole-wheat flour, oat bran and pecans; set aside. In a small bowl, combine buttermilk, egg and oil. Add buttermilk mixture to dry ingredients; stir until combined. Spoon into waffle iron and bake according to manufacturer's directions until lightly browned. Makes 16 (4-inch-square) waffles. 2 waffles contain: £aL 226

Protein 8g

Carb. 27g

Dietary Fiber 3g

Soluble Fiber 0.8g

Exchanges: 1 1/2 Bread/Starch, 1/2 Skim Milk, 2 Fat

Insoluble Fiber Faj 2g 11g

Sat. Fat 1g

Choi. 33mg

Sodium 3S7mg

Breakfast & Brunch

197

Cherry Sauce Keep frozen cherries on hand to make this easy sauce, which is delicious over waffles, pancakes or ice cream. According to a study done at Michigan State University, cherries contain two compoundsperilly alcohol and anthocyanins—that may help fight heart disease, arthritis and cancer. The anthocyanins are what makes cherries red. 1 tablespoon sugar or to taste 2 tablespoons cornstarch 1 cup (250 ml) unsweetened apple juice or water 11/2 cups (230 g) frozen sweet dark cherries 1 teaspoon grated lemon zest

In a medium saucepan, combine sugar and cornstarch. Gradually stir in apple juice. Cook, stirring constantly, over medium heat until mixture is bubbly and slightly thickened. Stir in cherries and lemon zest; cook until heated through. Serve warm. Makes about 2 1/4 cups. 1/4 cup contains: CaL 41

Protein 0g

Exchanges: 1/2 Fruit

£ari>, 10g

Dietary Fiber 0.6g

Soluble Fiber Og

Insoluble Fiber Og

Fai Og

Sat. Fai Og

Choi. Omg

Sodium Omg

198

Easy-to-Prepare

Recipes with

Fiber

Whole-Wheat Crepes These crepes are slightly harder to cook than regular crepes because they are very tender and fragile. They can be filled with a sweet or savory filling or folded into quarters and sprinkled with powdered sugar and served with Cherry Sauce (page 197). 2 1/4 cups (560 ml) fat-free milk 2 cups (280 g) whole-wheat flour 3 eggs 2 tablespoons vegetable oil 1/8 teaspoon salt

In a blender, place milk, flour, eggs, oil and salt. Blend about 1 minute. Scrape down sides of container; blend about 30 seconds. Let stand, covered, at room temperature 1 hour. Preheat a well-seasoned or nonstick 7-inch (18-cm) crepe pan over medium heat. Blend batter about 10 seconds; bran from whole-wheat flour will have settled to bottom. Brush pan with oil or spray with nonstick cooking spray. Pour 1/4 cup batter into pan, tilting pan quickly so batter covers bottom completely. (For some reason, the first crepe does not come out and has to be discarded.) Cook until bottom of crepe is browned. Turn carefully, because crepes are fragile. Brown other side a few seconds. Remove from pan. Repeat with remaining batter, adding oil or spraying as needed. Makes about 25 (6- to 7-inch) crepes. 2 crepes contain: Cat 122

Protein 6g

Carb, 16g


Dietary Fiber 2.3g

Soluble Fiber Og

Insoluble Fiber 2g

Fat 3.8g

Sat. £ai 0.6g

Choi. 60mg

Sodium 67mg

Breakfast & Brunch

199

Crab-Filled Crepes Quick and delicious, these crepes make a perfect brunch treat. If the crepes are made ahead, the dish goes together in minutes. 1 tablespoon cornstarch 1 tablespoon all-purpose flour 1 cup (250 ml) reduced-sodium fat-free chicken broth 1 cup (250 ml) fat-free milk 3/4 pound (340 g) crabmeat, flaked 1 (10-ounce/280-g) package frozen green peas, cooked 2 tablespoons chopped fresh chives 1 tablespoon chopped fresh parsley 1 tablespoon fresh lemon juice 8 Whole-Wheat Crepes (opposite) 1/2 cup (2 ounces/55 g) shredded Swiss cheese

Spray a flameproof baking pan with nonstick cooking spray. Position oven rack about 6 inches from heat source; preheat broiler. In a medium saucepan, combine cornstarch, flour and 1/4 cup (60 ml) broth. Gradually stir in remaining broth and milk. Cook, stirring constantly, over medium heat until thickened and bubbly, about 5 minutes. Stir in crabmeat, peas, chives, parsley and lemon juice. Spoon about 1/2 cup filling along 1 edge of each crepe; roll to enclose filling. Place crepes, seam side down, in prepared pan. Sprinkle with cheese. Broil until cheese melts, about 4 minutes. Makes 4 servings. Variation Chicken-Filled Crepes: Substitute 3/4 pound (340 g) chopped cooked chicken for the crab and 1 pound (450 g) cooked fresh asparagus, chopped, for the peas. 1 serving contains: Dietary

Soluble

Insoluble

£aL

Protein

Cart,

Fiber

Ehet

Fiber

m

Eat

368

18g

33g

5.7g

0.5g

5g

8.5g

2.8g 163mg

Exchanges; 2 Bread/Starch, 3 Lean Meat/Protein

Sat.

Choi

Sodium 548mg

200

Easy-to-Prepare

Recipes with

Fiber

Eggs Baked in Potatoes & Spinach Baked eggs are a wonderful way to start the day. Eggs are a good source of protein and are surprisingly low in fat. 1 1/4 pounds (565 g) baking potatoes, unpeeied, coarsely chopped 1/2 cup (120 ml) fat-free milk 1/2 cup (2 ounces/55 g) shredded Monterey Jack cheese Salt and ground white pepper to taste 1/8 teaspoon freshly grated nutmeg or to taste 1 (10-ounce/280-g) package frozen chopped spinach, cooked and drained 4 eggs 1 cup (230 g) Fresh Salsa (page 49)

In a medium saucepan, cook potatoes in boiling salted water about 20 minutes or until fork-tender. Drain and mash. Beat in milk and cheese. Season with salt, white pepper and nutmeg. Stir in spinach. Preheat oven to 400F (200C). Lightly grease a shallow 1-quart (1-liter) casserole dish. Spoon potato mixture into greased dish. Using back of a spoon, make 4 slight hollows in potato mixture. Break eggs into hollows. Bake about 20 minutes or until eggs are cooked to desired doneness. Serve salsa on the side. Makes 4 servings. 1 serving contains: C_al 320

PTQMD 17g

Carb. 41 g

Dietary Fiber 5g

Soluble Fiber 1.3g

Insoluble Fiber 4g

Eat lOg

Exchanges: 2 Bread/Starch, 1 1/2 Lean Meat/Protein, 112 Vegetable, 1 Fat

Sat. Fji 4.5g

£hsL 260mg

Sodium 233mg

Breakfast & Brunch

201

No-Crust Broccoli-Cheese Quiche Preparation couldn't be easier when there's no crust to make. Toss the veggies and cheese in a pie pan, whip up the batter in the blender and bake while you're setting the table, 3 green onions, thinly sliced 11/2 cups (86 g) chopped broccoli, blanched (see Tip, page 54) 3/4 cup (3 ounces/115 g) crumbled fresh goat cheese or blue cheese 2 tablespoons freshly grated Parmesan cheese Freshly ground pepper to taste 3/4 cup (115 g) white whole-wheat flour (see page 149) 3/4 teaspoon baking powder 1 tablespoon butter or margarine, chilled 1 1/2 cups (375 ml) fat-free milk 3 eggs or 2 eggs and 2 egg whites

Preheat oven to 350F (175C). Spray a nonstick 10-inch (25-cm) pie pan with nonstick cooking spray. Sprinkle green onions and broccoli in pie pan. Top with cheeses. Season with pepper. In a blender or food processor, combine flour and baking powder. Add butter; process 30 seconds or until butter is incorporated. Add milk and eggs; process 30 seconds or until blended. Pour over vegetables and cheeses. Bake about 30 minutes or until puffed and a knife inserted slightly offcenter comes out clean. Serve hot. Makes 6 servings. 1 serving contains: Dietary

Soluble

Insoluble

CaL

Protein

Car)?,

Obex

fiber

fiber

Faj

Sat.

Fai

Choi.

Sodium

214

14g

16g

2.5g

0.4g

2g

10.8g

6g

146mg

225mg

Exchanges: 1/2 Bread/Starch, 1 1/2 Lean Meat/Protein, 1/2 Vegetable, 1/2 Skim Milk, 1 Fat

202


Zucchini Frittata Egg whites are combined with whole eggs to reduce the amount of cholesterol in this frittata. Serve with warm Herbed Tomato Sauce (opposite). 3 eggs 3 egg whites 1/2 cup (2 ounces/55 g) shredded part-skim mozzarella cheese 1/4 teaspoon freshly grated nutmeg Salt and freshly ground pepper to taste 2 cups (230 g) shredded zucchini 1 tablespoon olive oil 1 small onion, chopped

In a medium bowl, lightly beat eggs, egg whites, cheese and nutmeg. Season with salt and pepper. Stir in zucchini; set aside. In a 10-inch (25-cm) nonstick skillet, heat oil over medium heat. Add onion; saute until softened. Using a slotted spoon, remove onion; stir into egg mixture. Pour egg mixture into skillet. Cook about 4 minutes or until bottom is lightly browned. Place a large plate over frittata. Invert frittata onto plate. Return frittata, uncooked side down, to skillet. Cook 3 to 4 minutes more or until cooked through. Cut in 6 wedges. Serve with sauce. Makes 6 servings. 1 serving contains: Cal. 108

Protein 88g

Carb. 3g

Dietary Fiber 0.67g

Soluble Fiber 0.2g

Exchanges: 1/2 Lean Meat/Protein, 1/2 Vegetable, 1/2 Fat

Insoluble fiber Fa! 0.3g 6.8g

Sat Fat 2g

Choi. 129mg

Sodium 109mg

Breakfast & Brunch

Herbed Tomato Sauce This easy sauce can be served with frittatas, omelets and pasta. 1 (28-ounce/790-g) can crushed Italian-style tomatoes 1 cup (250 ml) reduced-sodium beef broth 1 tablespoon red wine vinegar 1 teaspoon dried leaf basil 1/2 teaspoon dried leaf oregano Salt and freshly ground pepper

In a medium saucepan, combine tomatoes, broth, vinegar, basil and oregano. Season with salt and pepper. Bring to a boil. Reduce heat, cover and simmer 30 minutes. If mixture is too thin, uncover and boil 5 minutes. Serve warm. Makes about 3 cups. 1/4 cup contains: Dietary

Soluble

Insoluble

CaL

Protein

Carl?,

Ofeer

Fiber

Fiber

Eat

Eat

CbeL

Sodium

26

1g

5g

1g

Og

Og

Og

Og

Omg

93mg


Sat.

203

204

Easy-to-Prepare

Recipes with

Fiber

Fruity-Nutty Yogurt Serve for breakfast or as a snack. 1 quart (900 g) plain nonfat yogurt 2 cups fresh or thawed frozen fruit in bite-size pieces (about 300 g fresh; 400 g frozen), such as strawberries, blueberries, raspberries, peaches, apricots or a combination 1/4 cup (30 g) chopped almonds or pecans 1/4 cup (60 ml) honey or to taste 1 teaspoon pure vanilla extract 2 cups (60 g) multigrain cereal flakes, toasted

Place yogurt in a medium bowl. Stir in fruit, nuts, honey and vanilla. Cover and refrigerate at least 2 hours or up to 12 hours. To serve, stir yogurt mixture. Spoon about 1/2 cup (115 g) of yogurt mixture into each of 6 parfait or large wine glasses. Spoon cereal over yogurt mixture, reserving about 1/2 cup for a topping. Divide remaining yogurt mixture among glasses; top with remaining cereal. Makes 6 servings. 1 serving contains: Cal. 276

Protein 11g

Cjufe 53g

Dietary Fiber 3.7g

Soluble Rbgr 0.8g


Exchanges: 2 1/2 Bread/Starch, 1/2 Fruit, 1/2 Skim Milk, 1/2 Fat

Fat 3.5g

Sat. F§t Og

Choi. 2mg

Sodium 206mg

Breakfast & Brunch

205

My Muesli This is my version of a popular Swiss cereal. Vary the grains, fruits and nuts to come up with your own favorite combination. Serve with fresh fruit and lots of milk, soy milk or yogurt. If you like muesli soft rather than crunchy top it with milk the night before, cover and refrigerate. 2 cups (160 g) regular rolled oats 1 cup (30 g) barley flakes 1 cup (30 g) rye flakes 1 cup (140 g) raisins 1/3 cup (55 g) chopped dates or date morsels 1 cup (100 g) wheat germ 2/3 cup (90 g) diced dried fruit mix 1 (2-ounce/55-g) package almonds, finely chopped

In a medium bowl, combine all ingredients. Store in a plastic bag or tightly covered container. Refrigerate up to 1 month or freeze up to 3 months. Makes 8 servings. 1 serving contains: £ai 3S9

Protein 12.7g

Cjrfc 68g

Dietary Rbgr 10.8g

Exchanges: 2 1/2 Bread/Starch, 2 Fruit, 1 Fat

Soluble Fiber 1.3g


Fat 7g

Sat. Fai 1g

Choi. Omg

Sodium 9mg

206

Easy-to-Prepare

Recipes with

Fiber

Low-Fat Chocolate-Cinnamon Granola Better than cereal with chocolate milk because the chocolate flavor is baked into the granola. Getting everyone to eat breakfast shouldn't be a problem at your house anymore! 2 cups (160 g) old-fashioned rolled oats 1 cup (30 g) each of 2 of the following: wheat flakes, rye flakes, barley flakes or kamut flakes 1/2 cup (55 g) toasted wheat germ 1/2 cup (35 g) oat bran 1/2 cup (55 g) chopped pecans (optional) 1/2 teaspoon salt 1/3 to 1/2 cup (25 to 35 g) unsweetened cocoa powder 2 teaspoons ground cinnamon 1 (14-ounce/400-g) can fat-free sweetened condensed milk 1 teaspoon pure vanilla extract 1 cup (140 g) dried currants 1/2 cup (70 g) dried cranberries 1/2 cup (85 g) diced dried figs or dates

Preheat oven to 300F (150C). Spray 2 large nonstick baking sheets with nonstick cooking spray. Combine oats, cereal flakes, wheat germ, oat bran, pecans if using, and salt in a large bowl. Combine cocoa powder and cinnamon in a medium bowl. Slowly stir in condensed milk and vanilla. Stir condensed milk mixture into cereal mixture until all ingredients are coated. Transfer mixture to baking sheet and spread. Bake, stirring occasionally, about 25 minutes or until slightly crunchy (cereal will continue to crisp as it cools). Stir currants, cranberries and figs into warm cereal. Cool in pan on a wire rack. Transfer granola to an airtight container. Makes about 10 cups. 3/4 cup contains: Cat. 281

Protein 10g

Carb. 61 g

Exchanges: 3 Bread/Starch, 1 Fruit

Dietary Fiber 7.3g

Soluble Fiber 1.3g


Fat 2g

Sat. Fgi Og

Chpl. 2mg

Sodium 125mg

Breakfast & Brunch

207

Dates & Oat Bran The dates add sweetness, so sugar is not needed. Serve with fat-free or low-fat milk. 1/3 cup (25 g) oat bran Pinch of salt 1 cup (250 ml) water 3 pitted dates, finely chopped

In a small saucepan, combine oat bran, salt and water. Bring to a boil, stirring constantly. Stir in dates. Reduce heat to low. Cook, stirring constantly, 1 to 2 minutes or to desired thickness. Makes 1 serving. Variation Substitute 2 tablespoons chopped dried apricots or 3 tablespoons raisins for the dates.

1 serving contains: CaL 137

Protein 6g

Carfc 37g

Exchanges: 1 Bread/Starch, 1 Fruit

Dietary Fiber 6.4g

Soluble Fiber 4g

Insoluble Fiber. 4g

Eat 2g

Sat. Fat Og

CJKJL Omg

Sodium 2mg

208


Creamy Rolled Oats with Raisins Because the milk is cooked with the oats, you add less before serving, which keeps the cereal hot. 2/3 cup (55 g) regular rolled oats 2/3 cup (45 g) nonfat dry milk powder Pinch of salt 2 cups (500 ml) water 1/4 cup (30 g) raisins or dried cranberries

In a medium saucepan, combine oats, dry milk powder, salt, water and raisins. Bring to a boil, stirring constantly, over medium heat. Reduce heat and simmer about 4 minutes, stirring occasionally. Remove from heat, cover and let stand about 2 minutes before serving. Makes 2 servings. Variation Stir in 1/4 cup (43 g) chopped dried figs and 1/4 teaspoon ground cinnamon after mixture comes to a boil. 1 serving contains: £ai 242

Projejn 14g

Carfe 44g

Dietary Fjfeer 4g

Soluble Hbgr 1.4g

Exchanges: 1 Bread/Starch, 1 Fruit, 1 Skim Milk

Insoluble F|b_er Eat 1.5g 1.8g

Sat. Eat Og

Choi Omg

Sodium 141mg

Breakfast & Brunch

209

Apricot-Peach Smoothies This shake has a rich, fruity flavor. For a smoother texture, soak the apricots in the apple juice about 10 minutes before processing. 1/2 cup (75 g) chopped dried apricots 1/2 cup (120 ml) unsweetened apple juice 1 cup (230 g) peach nonfat yogurt 1 cup (250 ml) fat-free milk

Place apricots and apple juice in a blender and puree. Add yogurt and milk. Process until combined. Makes 2 servings. 1 serving contains: Cal. 246

Protein 10g

Carb. 51g

Dietary Fiber 2g

Soluble Fiber 0.1g

Exchanges: 1 Bread/Starch, 2 Fruit, 1/2 Skim Milk

Insoluble Fiber Og

Fat 0g

Sat. Fat Og

Choi. 5mg

Sodium 126mg

210

Easy-to-Prepare

Recipes with

Fiber

Creamy Strawberry Soy Smoothies My husband created this refreshing breakfast drink. The soy powder supplies the protein you need to start the day. 3 cups fresh or thawed frozen strawberries (430 g fresh; 600 g frozen) 2 cups (450 g) strawberry nonfat yogurt 2 cups (500 ml) unsweetened apple juice, chilled 2 to 3 tablespoons soy protein powder

In a blender, process all ingredients about 1 minute or until combined. Makes 2 to 3 servings. Variation Add 1 chopped ripe banana to above ingredients. If mixture is too thick, add more apple juice. 1 serving contains: Cal. 336

Protein 20g

Carb. 68g

Exchanges: 3 Fruit, 1 1/2 Skim Milk

Dietary Eiber 6g

Soluble Fiber 2.3g


Eat 1g

Sat. Eat Og

Choi. 5mg

Sodium 246mg

Breakfast & Brunch

211

Blackberry-Apple Smoothies A great summertime drink when blackberries are ripe. 2 cups fresh or frozen blackberries (280 g fresh; 360 g frozen) 1 small banana 1 cup (250 ml) unsweetened apple juice 1/2 cup (115 g) plain nonfat yogurt 1 tablespoon honey 1/2 cup (115 g) crushed ice (optional)

In a blender, process blackberries, banana, apple juice, yogurt, honey and, if desired, ice until combined. Makes 4 servings. 1 serving contains: Cal. 132

Protein 2g

Cart>32g

Dietary Qfefil 4.5g

Exchanges: 1/2 Bread/Starch, 1 1/2 Fruit

Soluble Fiber 1.1g


Sat. Fat Og

Choi. Omg

Sodium 22mg

212

Bibliography

Bibliography Albert, D.S. et al. "Lack of Effect of a High-Fiber Cereal Supplement on the Recurrence of Colorectal Adenomas." New England Journal of Medicine 2000; 342:1206-7. Bollella, M. and E.L. Wynder. "New Recommendation for Dietary Fiber in Childhood." Pediatrics, 1995 Nov; 96(5 Pt 2): 985-8. Burton-Freeman, B. "Dietary Fiber and Energy Regulation." Journal of Nutrition. February 2000; 130(2S Suppl): 272S-275S. Cohen, L.A. "Dietary Fiber and Breast Cancer." Anticancer Research 1999; 19(5A).-3685-8. Ganji, V., and N. Betts. "Fat, Cholesterol, Fiber and Sodium Intakes of U.S. Population: Evaluation of Diets Reported in 1987-88 Nationwide Food Consumption Survey." European Journal of Clinical Nutrition, December 1995, 49 (12): 915-920. Kurtzweil, P. "Staking a Claim to Good Heath: FDA and Science Stand behind Health Claims on Foods." FDA Consumer Magazine, November-December 1998. Marlett, J.A. and J.L. Slavin. "The American Dietetic Association: Health Implications of Dietary Fiber." Position Paper, September 6, 1996. Meyr, K.A. et al. "Carbohydrates, Dietary Fiber, and Incident Type 2 Diabetes in Older Women." American Journal of Clinical Nutrition April 2000; 71:714(4): 921-930. Papazian, R. "Bulking up Fiber's Healthful Reputation." FDA Consumer Magazine, July 1997. Publication No. (FDA) 97-2313. Rimm, E.B. et al. "Vegetable, Fruit, and Cereal Fiber Intake and Risk of Coronary Heart Disease among Men." Journal of the American Medical Association, 1996; 275(6):447-51. Saldanha, L.G. "Fiber in the Diet of U.S. Children: Results of National Surveys." Pediatrics, 1995; 96(5 Pt 2):994-7. Schatzkin, A. et al. "Lack of Effect of a Low-Fat, High-Fiber Diet on the Recurrence of Colorectal Adenoma." New England Journal of Medicine 2000; 342:1149-55. — "Dietary Approaches to Stop Hypertension." New England Journal of Medicine 1997; 336:1117-1124. Wolk, A. et al. "Long-term Intake of Dietary Fiber and Decreased Risk of Coronary Heart Disease among Women." Journal of the American Medical Association 1999; 281:1998-2004. Yip, I, D. Heber and W. Aronson. "Nutrition and Prostate Cancer." Urology Clin, of North America 1999; 26(2):403-H.

Index A alcohol, consumption of, and heart disease, 27 APPETIZERS & SNACKS (recipes), 37-51 party planning, 37 Artichoke-Shrimp Pizza, 44 Baked Quesadillas, 42 Chicken & Vegetable-Filled Potato Skins, 40 Dried Fruit Rolls, 158-159 Easy Garbanzo Bean Dip, 45 Feta Cheese Appetizer, 51 Fresh Salsa, 49 Hot & Spicy Black Bean Dip, 47 Mediterranean-Inspired Portobellos, 41 Mediterranean Vegetable Appetizer, 39 Pesto Spinach Dip, 46 Quick Vegetable Pizza, 43 Sausage Potatoes, 50 Southwest Bean Appetizer, 48

B beans cooking tips, 103 digestive discomfort from, products to help relieve, 12, 13 as good source of dietary fiber, 12 BEANS (recipes) Basic Beans, 109 Basic Lentils or Dried Peas, 110 Black Beans & Twice Cooked Plantains, 118 Brown Rice Salad, 72 Chicken & Black Bean Chili, 76 Cuban Black Beans, 112 Curried Lentils & Bulgur, 115 Easy Baked Beans, 120 Easy Chili, 91 Easy Garbanzo Bean Dip, 45 Easy Hoppin' John, 116 Feijoada (Brazilian casserole), 117 French Lamb & Bean Stew, 86 Garbanzo Beans & Spinach, 111 Green Beans & Potatoes, 131 Grilled Chicken, Orzo & Bean Salad, 55 Hot & Spicy Black Bean Dip, 47 Lentil, Tomato & Feta Salad, 59 Lentil-Vegetable Soup, 106 Nonfat Refried Beans, 113 213

Pasta with White Beans & Vegetables, 83 Polenta with Greens & Beans, 102 Ranch-Style Beans, 119 Simmered Turkey & Beans, 114 Southwest Bean Appetizer, 48 White Bean Salad, 67 BEEF (recipes) Beef Rouladen, 87 Easy Chili, 91 Eggplant Casserole, 88-89 Feijoada (Brazilian casserole), 117 Meat & Veggie Loaf, 90 breads grain products used for baking, 148-149 quick breads, 147 yeast breads, 147 BREADS (recipes) Applesauce Yeast Braids, 150-151 Banana-Marmalade Muffins, 168 Blueberry Oat Muffins, 166 Bran Batter Bread, 165 Cherry Bread Pudding, 180 Cranberry Bran Muffins, 167 Cranberry Oat Bran Scones, 164 Double Oat & Sweet Potato Muffins, 169 Dried Fruit Rolls, 158-159 Middle Eastern Flat Bread, 154-155 Seeded Oat Bread, 156-157 Wheat-Berry Bread, 152-153 Whole-Wheat French Bread, 160-161 Whole-Wheat Potato Rolls, 162-163 BREAKFAST & BRUNCH (recipes), 195 Blueberry-Oat Pancakes, 194 Blueberry-Orange Sauce, 195 Cherry Sauce, 197 Crab-Filled Crepes, 199 Creamy Rolled Oats with Raisins, 208 Dates & Oat Bran, 207 Eggs Baked in Potatoes & Spinach, 200 Fruity-Nutty Yogurt, 204 Low-Fat Chocolate-Cinnamon Granola, 206 My Muesli, 205 No-Crust Broccoli-Cheese Quiche, 201 Whole Wheat Crepes, 198 Whole-Wheat Waffles with Pecans, 196 Zucchini Frittata, 202

214

Index

breast cancer and dietary fiber, 18-20. See also cancer studies on, 19

C calories carbohydrates, percentage in diet, 24 proteins, percentage in diet, 26 reading food label terms, 28-29 cancer breast cancer, and dietary fiber, 18-20 colon cancer, and dietary fiber, 17-18 and health claims related to fiber, 5, 17 prostate cancer, and dietary fiber, 20 carbohydrates complex, dietary fiber a component of. 6 providing greatest percentage of calories, 24 types of, 24 cereal, eating for dietary fiber, healthy benefits of, 21 CHICKEN (recipes) Chicken & Black Bean Chili, 76 Chicken Primavera, 78 Chicken-Rice Bake, 81 Chicken & Vegetable-Filled Potato Skins, 40 Chicken & Vegetables with Mustard Sauce, 75 Grilled Chicken, Orzo & Bean Salad, 55 Oven-Fried Chicken, 77 children, dietary fiber and, 9, 10 cholesterol and dietary fiber soluble fiber may lower, 20-21 studies on, 21 cilantro, cooking with, 74 colon cancer and dietary fiber, 17-18. See also cancer studies on, 17-18 constipation. See also laxatives from inadequate fluid intake, 13 insoluble fiber may prevent, 14 cooking effect on fiber when, 10 hints for, 31-32 recipes, how to use, 30-31 using healthier ingredients, 31 coronary heart disease. See heart disease

D DASH diet (special diet to help lower blood pressure), 22 DESSERTS (recipes), 171, 172-192 Apple & Marmalade Compote, 178

Banana Cake with Raisins & Pecans, 190-191 Blackberry Dumplings, 181 Blueberry Phyllo Cups, 172-173 Brown Sugar & Almond Meringue Shells, 175 Cherry Bread Pudding, 180 Chocolate Pudding & Cake, 187 Creamy Berry Dessert, 177 Double-Strawberry Tarts, 174 Fresh Fruit Tart, 184 Fudgy Oatmeal Brownies, 185 Kentucky Apple Stack Cake, 188-190 Mixed Fruit Crunch, 183 Peach Alaska, 182 Plum Custard Tart, 176 Raspberry-Blackberry Cobbler, 179 Rhubarb-Strawberry Ice, 192 Spicy Zucchini Cake with Figs, 186 diabetes dietary fiber and Type II diabetes, 16, 23 and exchange lists, 33-34 and high-fiber diet, caution regarding, 10 diet DASH diet for lowering high blood pressure, 22 food pyramid, 12 having a balanced, 23-27 high-fiber diet, possible problems resulting from, 9-10, 11 importance of dietary fiber in, 4 dietary fiber and average American's daily intake, 8,9 benefits of, 3-4 and cancer, 5, 17-20 children and, 9, 10 and cholesterol, 20-22 cooking, effect on, 10 and diabetes, 10, 16, 23 excess in diet, possible problems, 9-10, 11 fiber analysis, 33 and fluid intake, why necessary to increase, 9, 13-14 good sources of, 7, 8, 11-12 health claims for, 4-6, 9 for healthy digestive tract, 9, 14-16 and heart disease, 5-6, 20-22 and high blood pressure, 22 introducing more into diet, 10-13 and plants, as only source of dietary fiber, 6-7

Index

recommended daily intake of, 8-9 research on, 3-4 and supplements, taking as, 8-9, 10 types of, 7-8 for weight control, 16 what is, 6-7 where it comes from, 6-7 digestive discomfort (gas and bloating) folk remedies, 13 products to help relieve, 12, 13 digestive tract, maintaining healthy, 9, 14-16 DIPS (recipes) Easy Garbanzo Bean Dip, 45 Hot & Spicy Black Bean Dip, 47 Pesto Spinach Dip, 46 diseases, related to low-fiber diet, 4 diverticulosis dietary fiber for treatment of, 14 how caused, 15 DRESSINGS (recipes) Avocado Dressing, 62 Creamy Dressing, 64 Lemon & Garlic Mayonnaise, 100 Lemon Vinaigrette, 57

E-F EGGPLANT (recipes) Eggplant Casserole, 88-89 Grilled Vegetable Wraps, 101 Mushroom Eggplant & Swiss Cheese Sandwiches, 100 Pasta with Eggplant Sauce, 85 exchange lists, using, 33-34 fats cooking with, 25-26, 31, 32 food labels, reading for fat content, 26, 27, 28, 29 food sources of, 25 tips for a balanced diet, 25-26 types of, 24-26 hydrogenated, 26 monounsaturated, 25 polyunsaturated, 26 saturated, 25 fiber. See dietary fiber FISH & SEAFOOD (recipes) Artichoke-Shrimp Pizza, 44 Baked Salmon with Rice, 96 Crab-Filled Crepes, 199 Crab & Vegetable Salad, 62 Fish & Vegetable Stew, 94 Fresh Salmon & Potato Salad, 62 Pasta with Tuna Sauce, 97

215

Red Snapper with Tomato Sauce, 93 Spaghetti Squash with Shrimp Sauce, 95 Spinach-Stuffed Fish Fillets, 98 White Bean & Tuna Salad, 60 flatulence. See gas food labels, reading terms, 26, 27, 28-29 food pyramid, 12 fruit, health claims related to, 5-6

G gas caused by dietary fiber, 11 products to help relieve discomfort, 12, 13 ginger, using to help with digestive discomfort, 13 grains, 11, 12 health claims related to, 5, 6 psyllium seed husk, 6 types of, 103-105 whole oats, 6 GRAINS (recipes). See also RICE Barley & Lentils, 121 Barley-Mushroom Pilaf, 123 Curried Lentils & Bulgur, 115 Millet with Sunflower and Sesame Seeds, 125 My Muesli, 205 Orzo with Rapini, 84 Quinoa with Vegetables, 126 Whole-Wheat Couscous Pilaf, 124 Whole-Wheat Pasta, 127

HI healthy gut, and dietary fiber, 15 heart disease and alcohol, 27 and dietary fiber, 20-22 and health claims related to dietary fiber, 5-6 soluble fiber and, 6 hemorrhoids and dietary fiber for prevention of, 14, 15 high blood pressure (hypertension), DASH diet to reduce, 22 hypertension. See high blood pressure insoluble fiber, 7, 8. See also dietary fiber; soluble fiber and colon cancer, 17 good sources of, 8 for prevention of constipation, 14 for prevention & treatment of diverticulosis, 14 Irritable Bowel Syndrome (IBS), and dietary fiber, 15

216

Index

L LAMB (recipe) French Lamb & Bean Stew, 86 large intestine, and benefits of dietary fiber, 15-16 laxatives. See also constipation and dietary fiber, 14 and psyllium, 7, 14

M-N MAIN DISHES (recipes), 75-102. Tips for cooking, 73, 74 Baked Salmon with Rice, 96 Beef Rouladen, 87 Chicken & Black Bean Chili, 76 Chicken Primavera, 78 Chicken-Rice Bake, 81 Chicken & Vegetables with Mustard Sauce, 75 Easy Chili, 91 Eggplant Casserole, 88-89 Fish & Vegetable Stew, 94 French Lamb & Bean Stew, 86 Grilled Vegetable Wraps, 101 Kale & Pork Stew, 92 Meat & Veggie Loaf, 90 Mushroom, Eggplant & Swiss Cheese Sandwiches, 100 Orzo with Rapini, 84 Oven-Fried Chicken, 77 Pasta with Eggplant Sauce, 85 Pasta with Tuna Sauce, 97 Pasta with White Beans & Vegetables, 83 Penne with Summer Squash & Asparagus, 82 Pineapple Fried Rice, 79 Polenta with Greens & Beans, 102 Red Snapper with Tomato Sauce, 93 Sausage-Stuffed Squash, 80 Spaghetti Squash with Shrimp Sauce, 95 Spinach-Stuffed Fish Fillets, 98 Tofu & Spinach Bake, 99 margarine, choosing healthy, 25-26 meat and dietary fiber, 7 as source of protein, 26-27 medical studies, epidemiological versus controlled, 18 MUFFINS (recipes) Banana-Marmalade Muffins, 168 Blueberry Oat Muffins, 166

Cranberry Bran Muffins, 167 Double Oat & Sweet Potato Muffins, 169 MUSHROOMS (recipes) Barley-Mushroom Pilaf, 123 Curried Vegetables, 132 Grilled Vegetable Wraps, 101 Mediterranean-Inspired Portobellos, 41 Mushroom, Eggplant & Swiss Cheese Sandwiches, 100 Polenta with Greens & Beans, 102 Quinoa with Mushrooms, 126 nutrition nutritional analysis of recipes, 33-34 reading food labels, 26, 27, 28-29. See also diet

P phytochemicals (plant chemicals), as antioxidants, 19 PIZZA (recipes) Artichoke Shrimp Pizza, 44 Quick Vegetable Pizza, 43 plants, as only source of dietary fiber, 6-7 PORK (recipes) Green Split Pea & Ham Soup, 108 Kale & Pork Stew, 92 POTATOES (recipes) Chicken & Vegetable-Filled Potato Skins, 40 Eggs Baked in Potatoes & Spinach, 200 Fresh Salmon & Potato Salad, 56 Green Beans & Potatoes, 131 Kale with Leeks & Mashed Potatoes, 144 Red Potato Salad, 65 Sausage Potatoes, 50 Twice-Baked Sweet Potatoes, 140 prostate cancer, and dietary fiber, 20 proteins good sources of, 26-27 percent of calories in diet, 26 psyllium husk coronary heart disease and, 6 as soluble fiber, 7 used as a laxative, 7, 14

R recipes, using, 30-34 cooking hints, 31-32 exchange lists, 33 fat content, 31 fiber analysis, 33

Index

nutritional analysis, 33-34 salt content, 30-31 RICE (recipes). See also GRAINS Baked Salmon with Rice, 96 Basic Brown Rice, 122 Brown Rice Salad, 72 Feijoada (Brazilian casserole), 117 Pineapple Fried Rice, 79 Turkey-Rice Bake, 81 roughage, why good for digestive system, 3-4

S salads, tips for preparing, 53-54 SALADS (recipes), 55-72. See also DRESSINGS Bell Pepper & Onion Salad, 58 Brown Rice Salad, 72 Carrot Salad, 71 Chopped Salad with Feta, 6l Crab & Vegetable Salad, 62 Fennel, Apple & Cheese Salad, 70 Fresh Salmon & Potato Salad, 56 Green Vegetable Salad, 64 Grilled Chicken, Orzo & Bean Salad, 55 Lentil, Tomato & Feta Salad, 59 Orange-Onion Salad with Raspberries, 69 Red Potato Salad, 65 Tomato & Artichoke Heart Salad, 66 Tropical Fmit Salad, 68 White Bean Salad, 67 White Bean & Tuna Salad, 60 Winter Citrus Salad, 63 SALSA (recipe), fresh, 49 salt content, and using recipes, 30-31 SAUCES (recipes) Blueberry-Orange Sauce, 195 Cherry Sauce, 197 Dill Mustard Sauce, 137 Herbed Tomato Sauce, 203 Light Peanut Sauce, 141 Raspberry Sauce, 182 SEAFOOD. See FISH & SEAFOOD SMOOTHIES (recipes) Apricot-Peach Smoothies, 209 Blueberry-Apple Smoothies, 211 Creamy Strawberry Soy Smoothies, 210 SNACKS. See APPETIZERS & SNACKS soluble fiber, 7. See also dietary fiber; insoluble fiber

217

SOUPS & STEWS (recipes.) Fish & Vegetable Stew, 94 French Lamb & Bean Stew, 86 Green Split Pea & Ham Soup, 108 Kale & Pork Stew, 92 Lentil-Vegetable Soup, 106 Quick Double-Corn Chowder, 107

T TURKEY (recipes) Meat & Veggie Loaf, 90 Sausage Potatoes, 50 Sausage-Stuffed Squash, 80 Simmered Turkey & Beans, 114

v-w vegetables health claims related to, 5 for protein, good sources of, 27 tips for cooking, 31-32, 130 using fresh ingredients when cooking, 129-130 VEGETABLES (recipes), 131-146 Broiled Tomatoes with Dill-Mustard Sauce, 137 Caramelized Sweet Onions, 146 Curried Vegetables, 132 Grated Corncakes, 143 Indonesian-Style Vegetables with Noodles, 141 Kale with Leeks & Mashed Potatoes, 144 Lemony Cauliflower & Broccoli, 139 Mashed Rutabagas, 136 No-Crust Broccoli-Cheese Quiche, 201 Orange-Glazed Carrots, 138 Roasted Bell Peppers, 142 Sauteed Spinach with Caramelized Sweet Onions, 145 Steamed Vegetables Medley, 134 Stir-Fried Vegetables, 133 Sweet-Sour Asparagus & Cherry Tomatoes, 135 water, importance of adequate intake of, 13-14 weight control dietary fiber and, 16 exchange lists, using, 33-34 tips to help with, 16 whole oats, and coronary heart disease, 6

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