Thursday, September 23, 2010

Vegetable Pita Pizzas

Vegetable Pita Pizzas

Quick Info:

Contains Wheat/GlutenContains Wheat/Gluten
Contains DairyContains Dairy
Most PopularMost Popular
Nutritional Info (Per serving):
Calories: 113, Saturated Fat: 1g, Sodium: 291mg, Dietary Fiber: 3g, Total Fat: 2g, Carbs: 20g, Cholesterol: 4mg, Protein: 5g
Exchanges: Vegetable: 0.5, Starch: 1, Fat: 0.5
Carb Choices: 1.5
Recipe Source:


  • 2 large pita, whole-wheat
  • cooking spray
  • 1/2 cup(s) assorted fresh vegetables (such as small broccoli or cauliflower florets, red sweet pepper strips, sliced fresh mushrooms, and/or chopped carrot)
  • 1/4 cup(s) pizza sauce
  • 1/4 cup(s) cheese, mozzarella, shredded


1. Preheat oven to 400°F. Place pita bread rounds on a baking sheet. Bake for 5 minutes.

2. Meanwhile, coat an unheated small skillet with nonstick cooking spray. Preheat over medium heat. Add the vegetables; cook and stir until crisp-tender.

3. Spread pizza sauce on pita bread rounds; sprinkle with cooked vegetables and cheese. Bake for 8 to 10 minutes more or until light brown. Serve warm.

Sunday, September 19, 2010

Asian Chicken and Broccoli Stir-Fry

6 tablespoons prepared hoisin sauce
3 tablespoons light soy sauce
2 tablespoons Equal® Spoonful*
2 teaspoon lime juice
2 teaspoons dark sesame oil
1/4 teaspoon crushed red pepper flakes

1 (3-ounce) package any flavor ramen noodle soup mix
1 cup warm water
2 tablespoons vegetable oil, divided use
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
3 cups broccoli florets
1/2 cup chopped red bell pepper
1/3 cup sliced green onions
1 (8-ounce) can sliced water chestnuts, drained
1/2 cup baby corn (optional)
  1. For Sauce, combine all ingredients; set aside.
  2. For Stir-Fry, remove seasoning packet from ramen noodles and save for another use. Break noodles into pieces. Place in 1-quart microwave safe bowl; pour warm water over noodles. Microwave on HIGH, uncovered, 2 to 3 minutes, stirring twice, until noodles are tender; drain. Set aside.
  3. Meanwhile, heat 1 tablespoon vegetable oil in large skillet or wok over medium-high heat. Cook and stir chicken 8 to 10 minutes, or until no longer pink. Remove chicken from skillet and keep warm.
  4. Add remaining 1 tablespoon oil to skillet. Cook and stir broccoli 4 minutes. Add red pepper and onion; cook and stir 2 to 3 minutes more. Add cooked chicken, water chestnuts and baby corn. Cook and stir 1 minute. Stir in cooked noodles and sauce. Heat until all ingredients are heated through, stirring frequently.

Makes 6 servings.

* May substitute 3 packets Equal sweetener

Nutrition Information Per Serving: calories 221, protein 20 g, carbohydrate 17 g, fat 8 g, cholesterol 44 mg, sodium 641 mg.

Food Exchanges: 3 very lean meat, 1/2 starch, 2 veg., 1/2 fat.

Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.

Saturday, September 18, 2010

Apple Glazed Chicken Bundles

1 tablespoon stick butter or margarine
1/4 cup thinly sliced green onions
2 cups dried unseasoned package bread cubes
1/3 cup dried cranberries
1/3 cup apple juice
1/3 cup water
2 tablespoons Equal® Spoonful*
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
4 boneless skinless chicken breast halves (6-ounces each), pounded to 1/4-inch thickness
1 1/2 cups apple juice
1/2 cup water
2 tablespoons cornstarch
1 tablespoon lemon juice
2 tablespoons Equal® Spoonful**
Salt and pepper to taste (optional)
  1. Melt butter in small skillet. Add green onions. Cook and stir 1 to 2 minutes until tender. Place bread cubes and dried cranberries in medium size bowl. Stir in onion mixture.
  2. Heat combined 1/3 cup apple juice and 1/3 cup water to boiling. Stir into bread cube mixture until all cubes are moistened. Stir in 2 Tbsp. Equal®, 1/4 teaspoon salt and 1/8 teaspoon pepper until combined.
  3. Lay chicken breasts on flat surface. Sprinkle with salt and pepper to taste, if desired. Place 1/2 cup stuffing mixture in center of each chicken breast. Fold in sides of chicken to form a "bundle". Secure each with wooden picks.
  4. Place chicken bundles in shallow sprayed baking pan. Bake in preheated 350°F oven 35 to 40 minutes or until chicken and stuffing reach 160°F and chicken juices are clear when chicken is pierced with a fork.
  5. Meanwhile, combine 1 1/2 cups apple juice, 1/2 cup water, cornstarch and lemon juice in a small saucepan. Stir until smooth. Bring to boil over medium heat, stirring frequently. Boil and stir until thickened. Remove from heat. Stir in 2 tablespoons Equal®. Add salt and pepper to taste, if desired. Spoon glaze over baked chicken. Serve warm.

Makes 4 servings.

* May substitute 3 packets Equal sweetener

** May substitute 3 packets Equal sweetener

Nutrition Information Per Serving:
calories 344, protein 41 g, carbohydrate 30 g, fat 6 g, cholesterol 107 mg, sodium 268 mg.

Food Exchanges: 6 very lean meat, 1 starch, 1 fruit.

Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.

Aloha Chicken (Diabetic)

2 1/2 pounds chicken pieces; skinned
2 low sodium chicken bouillon cubes
1 tsp. light soy sauce
2 tablespoons cornstarch
1/4 cup water
1 tablespoon olive oil
1 cup chopped green pepper
1 cup thinly sliced radishes
1 (8-ounce) can pineapple chunks in juice, reserve 1/2 cup juice
Freshly ground pepper to taste
Hot cooked rice
Chow mein noodles (optional)
  1. Place chicken in cooking pot and add enough water to just cover. Bring to a boil; add bouillon cubes and simmer chicken, covered, until tender, about 30 to 35 minutes. Remove meat from bones and cut into chunks. Reserve 1 cup chicken broth
  2. Combine 1 cup reserved chicken broth with the reserved 1/2 cup pineapple juice and soy sauce; set aside.
  3. In small bowl, mix cornstarch with 1/4 cup cold water; set aside.
  4. Heat oil in large skillet over medium-high heat and saute the green peppers and radishes until crisp tender, about 2 to 3 minutes. Add pineapple and chicken.
  5. Pour chicken broth mixture over chicken/vegetable mixture; heat to boiling and stir in the cornstarch mixture. Cook, stirring constantly, until mixture has thickened and is heated thoroughly. Season with pepper as desired.
  6. Serve over hot cooked rice and sprinkle chow mein noodles on top, if desired.

Makes 6 servings.

Nutrition Information Per Serving: (3/4 cup mixture; 3/4 cup cooked rice): Calories 320, fat 7g, cholesterol 58mg, carbohydrate 39g, sodium 314mg.

FoodExchanges: Bread 2 1/2, Meat 2.

Friday, September 17, 2010

Ways to Cut Your Cancer Risk

I found this informative and decided to share.

You probably already know the top cancer cause — smoking. But you may not be as familiar with all of the other six.

Medically reviewed by Pat F. Bass III, MD, MPH

Because of medical advances and new treatment options, many forms of cancer have become manageable chronic illnesses, like diabetes.

And other discoveries have shown that it's possible to cut your cancer risk. From diet and lifestyle changes to avoiding toxic chemicals and too much sun exposure, simple changes can make a big difference.

Cancer Risk No. 1: Tobacco

Tobacco kills. Smoking can damage almost every organ in your body and is a known cause of at least 15 different types of cancer.

The risks for cancer aren't limited to cigarettes. Cigars, pipes, chewing tobacco, and the smokelesss tobacco called snuff are all linked to cancer.

Want another reason to quit? Secondhand smoke is a cancer cause, too. Tens of thousands of people — including children — have diseases ranging from asthma and pneumonia to sudden infant death syndrome and even ear infections as a result of secondhand smoke.

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Cancer Risk No. 2: Obesity

Being overweight or obese is a known cancer cause. In fact, excess weight is linked to an increased risk for developing more than a dozen types of cancer, including breast and pancreatic cancers. The American Cancer Society stresses the need to keep your weight in check by, first, eating right:

  • Eat a diet limited in processed and red meats and including five or more servings of fruits and vegetables every day. Eat whole grains instead of processed grains.
  • Limit your alcohol intake to one drink per day for women or two for men.

Cancer Risk No. 3: No Exercise

Diet alone usually isn't enough to maintain a healthy body and cut your cancer risk. So, pick an activity that suits your level of fitness and get moving.

  • Adults should be physically active for at least 30 minutes on five or more days a week.
  • Children should engage in physical play for at least 60 minutes five days per week.

Cancer Risk No. 4: Sun Exposure

About one million cases of skin cancer are diagnosed each year in the United States and most are sun related. Melanoma, the most serious skin cancer, can be fatal. You can lower your risk for skin cancer by limiting the time that you spend in the sun, especially between 10 a.m. and 4 p.m. Take these additional steps:

  • Seek out shade, especially during the middle of the day.
  • Use sunscreen and wear protective clothing, specifically the kind you can't see through when held up to a light.
  • Wear a hat and protect your eyes with sunglasses that have 99 percent UV absorption.
  • Follow these rules even on cloudy days.
  • Avoid sun lamps and tanning beds because they can cause the same type of skin damage as the sun.

Cancer Risk No. 5: Infection

Infections from viruses, bacteria, and parasites are a known cancer risk in up to 20 percent of all cancers. Several of those viruses are sexually transmitted, such as human papillomavirus (HPV) and human immunodeficiency virus (HIV).

You can reduce your risk for getting these types of viruses by using condoms during sex. Women can reduce their risk of cancer from HPV by getting a vaccine. In fact, the American Cancer Society now recommends the HPV vaccine for girls who are nine and older.

Cancer Risk No. 6: Chemical Exposure

A variety of substances found in common products are known to be a cancer cause. Two of particular interest:

  • Asbestos, a fibrous substance, is found in many older buildings where it was used as insulation and as a fire-retardant; inhaling it can cause cancer. So be sure to have your home checked for asbestos before beginning any sort of renovation. Carpenters and other skilled workers who deal with remodeling older homes should investigate proper safety precautions before working in buildings that contain asbestos.
  • Tetrachloroethylene is a solvent used in dry cleaning. While wearing dry-cleaned clothes isn't considered dangerous, those who work in a dry cleaning business should change clothes after work, wash work clothes regularly, and keep their food out of the work area.

Cancer Risk No. 7: Consumer Products

Antiperspirants, talcum powder, hair dye, aspartame, and some cosmetics have all been reported as possible cancer causes, often incorrectly. The truth is that there is no conclusive evidence that any of these products cause cancer. But the U.S. Food and Drug Administration continues to monitor various studies and issues periodic updates.

Thursday, September 16, 2010

Healthy Snacks

Low-Carb Snack Ideas for People with Diabetes

If you need a pick-me-up in between meals, a snack with 15-20 grams of carbohydrates is often the answer. For someone with diabetes, it's important to eat a fiber-filled and nutrient-rich snack to curb the appetite before the next meal, says Angela Ginn-Meadow, a registered dietitian and a spokesperson for the American Dietetic Association. Talk to your health-care provider about whether a snack will work in your meal plan.


Choose 6 ounces of light yogurt for a carb-friendly snack. Not only is creamy yogurt cool and sweet, it's a great source of calcium, too.


If you're hungry for a snack, grab one small orange and get a juicy dose of vitamin C as well as fiber, which helps keep blood glucose under control.

Frozen Fruit Bar

Next time those hunger pangs hit, pick a frozen sugar-free fruit bar--it will treat your sweet tooth and might also have extra vitamin C.

Graham Crackers

They're not just for kids! Graham crackers are convenient, portable, and offer that oh-so appealing crunch. Grab three graham cracker squares to get 15-20 g of carbs.


For a boost of calcium and a dash of creamy goodness, down a 10-ounce glass of skim or 1 percent milk. Opting for low-fat milk is good for your heart, too, because whole milk has five times more saturated fat.

Bread with Peanut Butter

When you need a more filling snack, spread one slice of whole wheat bread with 1 tablespoon of peanut butter. It's a hearty treat that's packed with protein and has heart-healthy monounsaturated fat.


If you have a hankering for a crunchy snack, skip the chips and grab 3 cups of light popcorn (no salt, no butter). Plus, popcorn is easy to grab on the go and full of fiber.


Apples come in so many varieties, it's easy to find the perfect flavor. Choose one small apple at snack time for a serving of fruit that's also a good source of soluble and insoluble fiber, which helps prevent cholesterol buildup.

English Muffin with Cheese and Apple Slices

Want a snack with ooey-gooey melted cheese? You're in the right place with this combo snack that includes half of a whole wheat English muffin, 1 ounce low-fat cheese, and a couple of apple slices (about 1/4 of a small apple). Set it in a toaster oven or under the broiler for a few seconds for a chewy snack that hits the spot.

Strawberries and Cottage Cheese

For a snack that mixes a serving of dairy with a serving of fresh fruit, combine 1 cup of strawberries and 1/2 cup low-fat cottage cheese. The combo provides a boost of vitamin C and calcium to your day.


Grape fans unite! Whether you love green, red, or Concord, pick 1 cup of your favorite grapes and munch away for a carb-friendly snack that's full of vitamin C.

Crackers with Peanut Butter

A little bit salty and a little bit sweet, a little bit crunchy and a little bit creamy, this snack combines the best of all worlds. Put together four of your own peanut butter cracker sandwiches or buy a 4-pack from the vending machine. Just make sure to use only 2 teaspoons of peanut butter total to keep it carb-friendly and opt for low-sodium crackers to keep sodium at bay.

Pudding with Banana Slices

Yes, you can have pudding! Just grab 1/2 cup of your favorite sugar-free pudding flavor, top with a few slices of banana, and you're good to go. Look for versions of pudding with calcium for an extra health boost. Plus, convenient snack packs make it even easier to take this treat with you.


It works for toddlers and for grown-ups! Tote 3/4 cup of Cheerios for a crunchy, fiber-filled treat.

Carrots with Ranch Dressing

For a boost of beta carotene, fiber, and vitamin A, you can't do much better than snacking on 15 baby carrots with 2 tablespoons light ranch dressing. Many supermarkets sell individual snack packs of carrots, too.

Pita Bread Pocket with Hummus

Hummus isn't just a fun party dip, it's a great everyday snack option, too. Made from ground garbanzo beans (chick peas), hummus is a flavorful way to get your fiber. Spread 1 tablespoon of hummus on half of a pita bread pocket (1 ounce) for a delicious low-fat snack.

Banana Brownie

1 cup semisweet chocolate pieces
2/3 cup buckwheat flour
2/3 cup sugar or sugar substitute* blend equivalent to 2/3 cup sugar
1/3 cup nonfat dry milk powder
1/3 cup unsweetened cocoa powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
2 egg whites, lightly beaten
1/3 cup buttermilk
1 teaspoon vanilla

Nonstick cooking spray
1 large banana, sliced

Powdered sugar (optional)
4 cups sliced fresh strawberries (optional)
1 8-ounce container frozen light whipped dessert topping, thawed (optional)

1. In a large bowl, stir together chocolate pieces, buckwheat flour, sugar, nonfat dry milk powder, cocoa powder, cinnamon, baking soda, and salt; make a well in the center of the flour mixture.

2. In a medium bowl, stir together egg whites, buttermilk, and vanilla; add all at once to chocolate mixture. Stir until combined.

3. Lightly coat an 8- to 9-inch cast-iron skillet with nonstick cooking spray. (Or nest two 8-inch square or round disposable foil pans together to make a double thick layer; lightly coat with nonstick cooking spray.) Spoon batter into prepared skillet or foil pan. Arrange banana slices on top.

4. Arrange medium coals around the edges of the grill. Test for medium-low heat in the center of the grill (not over coals). Place pan on grill rack in the center of the grill (not over coals). Cover and grill for 25 to 30 minutes or until edges start to pull away from the sides of the skillet or pan. Cool for 30 minutes; serve warm.

5. If desired, sprinkle with powdered sugar and serve with strawberries and whipped topping. Makes 12 slices.

Oven Variation: Lightly coat a 6-inch springform pan or an 8- to 9-inch cast iron skillet with nonstick cooking spray. Spread batter in pan; arrange banana slices on top. Brush banana slices lightly with lemon juice. Bake in a 350 degrees F oven for 65 to 75 minutes for the springform pan or 35 to 40 minutes for the skillet or until a toothpick inserted in center comes out clean and edges start to pull away from the sides of the pan. Cool springform pan on wire rack for 10 minutes; loosen sides of pan and cool 30 minutes before removing sides of pan. For skillet, cool on wire rack 30 minutes before serving. If desired, melt 1-ounce white baking chocolate and 1/4 teaspoon shortening in a small heavy saucepan over low heat just until melted; drizzle atop brownie. Or, sprinkle top of brownie with powdered sugar if desired. Serve warm.

*Sugar Substitutes: Choose from Splenda® Sugar Blend for Baking or Equal® Sugar Lite. Follow package directions to use product amount equivalent to 2/3 cup sugar.
PER SERVING WITH SUBSTITUTE: same as above, except 151 cal., 25 g carbo. Exchanges: 1.5 other carbo. Carb choices: 1.5.

Nutrition Facts Per Serving:

  • Servings: 12 slices
  • Calories173
  • Total Fat (g)5
  • Saturated Fat (g)3
  • Cholesterol (mg)1
  • Sodium (mg)138
  • Carbohydrate (g)31
  • Fiber (g)2
  • Protein (g)4
  • Diabetic Exchanges

  • Other Carbohydrates (d.e.)2
  • Fat (d.e.)1

Apple Crisp

5 cups sliced peeled cooking apple
2 tablespoons sugar or sugar substitute equivalent to 2 tablespoons sugar*
1 teaspoon lemon juice
1/2 teaspoon apple pie spice
1/2 cup regular rolled oats
1/4 cup sugar or sugar substitute* equal to 1/4 cup sugar
3 tablespoons all-purpose flour
1/4 teaspoon apple pie spice
3 tablespoons butter

Frozen light whipped dessert topping, thawed (optional)

1. Preheat oven to 375 degrees F. For filling: in a large bowl combine apples, 2 tablespoons sugar or sugar substitute, lemon juice, and 1/2 teaspoon of the apple pie spice. Transfer apple mixture to a 2-quart square baking dish.

2. For topping: In medium bowl, combine oats, 1/4 cup sugar or sugar substitute, flour, and 1/4 teaspoon apple pie spice. Cut in butter until mixture resembles coarse crumbs. Sprinkle topping over filling.

3. Bake for 30 to 35 minutes or until apple is tender and topping is golden brown. Serve warm. If desired, top with whipped topping. Makes 8 (1/2-cup) servings.

*Test Kitchen Tip: Sugar Substitutes: Choose from Splenda® Granular, Equal® Spoonful or packets, or Sweet 'N Low® bulk or packets. Follow package directions to use product amount that's equivalent to 2 tablespoons sugar.

Nutrition Facts Per Serving:

  • Servings: 8 (1/2-cup) servings
  • Calories142
  • Total Fat (g)5
  • Saturated Fat (g)2
  • Cholesterol (mg)12
  • Sodium (mg)33
  • Carbohydrate (g)24
  • Fiber (g)2
  • Protein (g)1
  • Diabetic Exchanges

  • Fruit (d.e.)1
  • Other Carbohydrates (d.e.).5
  • Fat (d.e.)1