HELLO TASTE, GOODBYE GUILT! from Mr Food – Howard Rosenthal
Enjoying great-tasting food while maintaining one’s health seems like a never-ending challenge, especially for those who have been diagnosed with diabetes. But with MR. FOOD TEST KITCHEN’S HELLO TASTE, GOODBYE GUILT!, the solution has never been easier. The Mr. Food Test Kitchen has been delivering quick and easy recipes, cooking tips, and kitchen techniques to television audiences for more than thirty years and they have teamed up once again with the American Diabetes Association for their fifth project together.
Written with the energy and fun style Mr. Food fans are familiar with, and those new to Mr. Food will love, MR. FOOD TEST KITCHEN’S HELLO TASTE, GOODBYE GUILT! also includes information on how to understand a nutrition facts label, as well as all-important portion control hints with a chart that references everyday items to help gauge portion size. For example, when in the grocery store or farmer’s market, pick up fruits or vegetables of different sizes—small, medium, and large—and guesstimate their weight. Then weigh them on the store’s scale to see how close that guess was. At home, pour one serving of low-fat milk, for example, into a measuring cup and then into a favorite drinking glass. Note how full the glass is, and then next time pouring a proper serving will be easier. You can use household items to determine other serving measures; for example: 1 cup of broccoli is equivalent to the size of a light bulb; a medium potato is the size of a computer mouse.
Throughout the book there are a variety of serving suggestions and Mr. Food Test Kitchen Hints & Tips to accompany the delicious recipes, such as an easy way to fill deviled eggs or the best way to roast peppers.
Here are just a few of the great-tasting, diabetes-friendly recipes you’ll enjoy—all of which meet the American Diabetes Association’s nutritional standards for people with diabetes:
Peanut Butter Banana Pancakes—these taste decadent, but you get the healthy benefits of whole-wheat flour, peanut butter and bananas.
Southern Peach Mini-Muffins—these mini muffins are perfectly portioned for a quick grab-and-go breakfast.
Mean ‘n’ Lean Beef Stew—we bulk this up with lots of veggies, but you still get the hearty taste of stew.
Bottomless Chicken Potpie—Potpie that fits a diabetic lifestyle? Yes!
Sweet ‘n’ Salty Raspberry Bars—this indulgent dessert satisfies two cravings at once.
Overstuffed Portobello Mushrooms
Preheat oven to 375°F. Coat a rimmed baking sheet with cooking spray. Place mushrooms on baking sheet and set aside.
In a large bowl, combine remaining ingredients; mix until well combined. Evenly divide spinach mixture on top of each mushroom cap and mound with a spoon.
Bake 30 to 35 minutes, or until heated through.
Good news! These can be prepared and frozen before baking. You can assemble them, bake off a couple, and put the rest in the freezer. Then, just thaw and bake as directed whenever you want the rest.
Exchanges/Food Choices, 1/2 Starch • 1 Vegetable • 1 Medium-Fat Meat
Calories 130, Calories from Fat 35, Total Fat 4.0g, Saturated Fat 2.4g, Trans Fat 0.0g, Cholesterol 15mg, Sodium 300mg, Potassium 925mg, Total Carbohydrate 16g, Dietary Fiber 4g, Sugars 4g, Protein 11g, Phosphorus 330mg
6 (3-inch) Portobello mushrooms, stems removed and cleaned with damp paper towels
1/2 cup quartered artichokes, drained
1/4 cup chopped onion
1/2 cup frozen chopped spinach, thawed and drained
1 cup part-skim shredded mozzarella cheese
1/4 cup Italian bread crumbs
2 teaspoons chopped fresh garlic
1/4 teaspoon salt (optional)
1/2 teaspoon black pepper
to you by Amy Tobin
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