We love to feature quick and healthy meals from our resident dietician and best-selling author, Brenda Ponichtera, R.D. If you’ve pretty much decided that if it’s heart healthy and low calorie it cannot possibly be delicious, too—you are in for a big surprise. Please take the time this week to enjoy these wonderful recipes. You will not be disappointed, I guarantee!
Chicken and Fruit Salad
If you like fruit salad, you’ll like this combination of fruit with chicken. It is colorful, light and very refreshing. When strawberries are not in season, substitute another fresh fruit such as raspberries, blueberries or pineapple. This is a perfect recipe for a luncheon or warm summer evening. Fresh whole grain rolls or bread sticks complete this meal.
2 cups cooked and cubed chicken or turkey
2 oranges, peeled and cut into chunks
1 cup seedless grapes
1 cup strawberries, halved
1/2 cup sliced celery
5 large lettuce leaves
1/3 cup fat-free strawberry yogurt (sweetened with artificial sweetener)
1 tablespoon light mayonnaise
1 tablespoon orange juice
Make dressing by mixing together the yogurt, mayonnaise and orange juice. Set aside. In a medium bowl, combine cubed chicken, oranges, grapes, strawberries and celery. Add dressing and toss. Serve on lettuce leaves. Servings: 5.
Note: One serving is a good source of fiber.
Serving Size: 1 1/2 cups
Carb Servings: 1
Exchanges: 1 fruit, 2 lean meat
Nutrient Analysis: calories 173, total fat 3g, saturated fat 1g, cholesterol 44mg, sodium 83mg, total carbohydrate 19g, dietary fiber 3g, sugars 15g, protein 18g
Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D., Published by Small Steps Press, a division of the American Diabetes Association; retail $18.95. To order call 800-232-6733 or visit QuickandHealthy.net. Also available at local and online bookstores.
Chocolate Peanut Butter Frozen Bars
Kids and adults alike will enjoy these tasty frozen bars for an after-school snack or a summer treat. If you like the combination of chocolate and peanut butter, there is no doubt you will really enjoy these treats.
2 packages (1.3 ounces each) sugar-free chocolate pudding (cook type or instant)
3 1/3 cups fat-free milk
1/4 cup peanut butter
27 graham cracker squares (2 1/2 inch)
Prepare pudding according to package directions, using only 3 1/3 cups milk. Beat in peanut butter. Line a 9 × 13-inch pan with half the graham cracker squares. Three squares will have to be cut in half for all to fit in the pan. Spread pudding mixture over graham crackers. Top with remaining crackers.
Freeze for four hours. Cut into squares and remove from pan. To prevent freezer burn, store in a sealed container in the freezer. Servings: 13 1/2 bars.
Serving Size: 1 bar
Carb Servings: 1
Exchanges: 1 fat, 1 carbohydrate
Nutrient Analysis: calories 122, total fat 4g, saturated fat 1g, cholesterol 1mg, sodium 300mg, total carbohydrate 18g, dietary fiber 0g, sugars 6g, protein 5g
Source: Quick & Healthy Volume II, 2nd Edition, ©2009 Brenda J. Ponichtera, R.D., Published by Small Steps Press, a division of the American Diabetes Association; retail $18.95. To order call 800-232-6733 or visit QuickandHealthy.net. Also available at local and online bookstores.
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