Diabetized Corn Bread (from Diabetes Forecast)
Serves 18
Serving Size: 2 inch square
Preparation Time: 25 minutes
Cooking Time: 30 minutes
Ingredients:
1 ½ cups self-rising cornmeal mix
2 Tbsp. sugar
4 Tbsp. light buttery spread, divided
1 cup chopped onion
½ cup chopped red pepper
1 cup fat-free sour cream
1 cup no salt added cream-style corn
½ cup reduced-fat cheddar cheese
2 eggs
1 egg white
Preparation:
- Preheat the oven to 425 degrees. In a bowl, combine the cornmeal and sugar.
- In a medium skillet over medium heat, heat 1 Tbsp. of the buttery spread until it melts. Add the onion and pepper to the skillet and sauté for 3 minutes. Set aside.
- Melt the remaining 3 Tbsp of the buttery spread and add it too the cornmeal mixture. Add in the remaining ingredients and mix well. Fold in the cooked onion and red pepper.
- Pour the batter in a 9-by-13-inch pan and bake for about 30 minutes. Let the corn bread cool in the pan for about 15 minutes before cutting into squares.
Nutrition data per serving:
Calories: 95
Total fat: 2.5g
Saturated fat: 0.8g
Trans fat: 0g
Cholesterol: 25mg
Sodium: 220mg
Total Carbohydrate: 13g
Dietary fiber: 1g
Protein: 4g
Turkey and Bean Chili (from Cooking Light)
Serves: 6
Serving size: 1 cup chili and 1 lime wedge
Ingredients:
1 cup chopped red onion
1/3 cup chopped seeded poblano pepper (about 1 pepper)
1 teaspoon bottled minced garlic
1 ¼ pounds ground turkey
1 Tbsp chili powder
2 Tbsp tomato paste
2 tsp dried oregano
1 tsp ground cumin
¼ tsp salt
¼ tsp black pepper
1 (19-ounce) can cannelloni beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1 (14-ounce) can fat-free, less-sodium chicken broth
½ cup chopped fresh cilantro
6 lime wedges
Preparation:
- Heat a large saucepan over medium heat
- Add first 4 ingredients; cook for 6 minutes or until turkey is cooked through, stirring frequently to crumble.
- Stir in chili powder and next 8 ingredients (through broth); bring to a boil.
- Reduce heat, and simmer 10 minutes.
- Stir in cilantro.
- Serve with lime wedges.
Nutrition data per serving:
Calories: 211
Total fat: 6.5g
Saturated fat: 1.7g
Cholesterol: 54mg
Sodium: 474mg
Total Carbohydrate: 16.4g
Dietary Fiber: 4.7g
Protein: 22.5g
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