sauce
1 14.5-ounce can no-salt-added diced tomatoes
1 tsp dried basil
1/2 tsp ground black pepper
3 Tbsp freshly grated Parmesan cheese
1 Cook pasta according to package directions, omitting salt; drain.
2 Heat oil in a large nonstick skillet or wok. Over medium-high heat, sauté onion and green pepper until onion is clear. Add zucchini and mushrooms and sauté about 5 more minutes.
3 Add garlic, tomato sauce, and diced tomatoes. Stir in basil and black pepper.
4 Reduce heat and bring to a low boil for 25 minutes. Combine ratatouille with cooked rotini pasta. Sprinkle with Parmesan cheese.
Exchanges/Choices 2 Starch • 2 Vegetable • 1/2 Fat
Calories 230 Calories from Fat 35
Total Fat 4.0g Saturated Fat 0.9g Trans Fat 0.0g Cholesterol 0mg Sodium 445mg Potassium 725mg Total Carbohydrate 41g Dietary Fiber 8g Sugars 8g Protein 10g Phosphorus 185mg
Dietitian’s Tip
If you’d like a little protein with this meal, add some turkey or chicken Italian sausage.
Salmon Patties with Lemon Sauce
Makes: 4 pattiesServing Size: 1 pattyPrep time: 15 minutes
Salmon Patties 1 14.75-ounce can salmon 2 egg whites 1/2 tsp ground black pepper 1/4 cup old-fashioned oats 2 tsp Dijon mustard 1 Tbsp dried parsley
Lemon Sauce 1 lemon, juiced 2 Tbsp trans-fat-free margarine 1 tsp chopped fresh parsley
1 In a medium bowl, combine all patty ingredients. Divide into 4 equal servings. Shape into 1/4-inch-thick patties.
2 Coat a large nonstick skillet with cooking spray. Cook patties over medium heat for about 5 minutes on each side or until golden brown.
3 To prepare sauce, combine lemon juice, margarine, and parsley in a saucepan and simmer 5 minutes.
4 Serve 2 tsp sauce over each salmon patty.
Exchanges/Choices 1/2 Carbohydrate • 3 Lean Meat • 1/2 Fat
Calories 190 Calories from Fat 80
Total Fat 9.0g Saturated Fat 2.2g Trans Fat 0.0g Cholesterol 40mg Sodium 595mg Potassium 405mg Total Carbohydrate 5g Dietary Fiber 1g Sugars 1g Protein 20g Phosphorus 305mg
Dietitian’s Tip
Salmon is another great source of heart-healthy omega-3 fatty acids—and it’s easy to make!
Makes: 6 servingsServing Size: 1 burgerPrep Time: 10 minutes
1 pound lean ground turkey
1 egg
3/4 cup old-fashioned oats
1/2 cup minced fresh mushrooms
2 Tbsp dried minced onion
1/2 tsp garlic salt
1/2 tsp ground black pepper
6 whole-wheat hamburger buns
6 lettuce leaves
6 medium tomato slices
6 medium red onion slices
1 Prepare an indoor or outdoor grill. Combine first 7 ingredients in a bowl. Divide turkey into 6 equal portions, shaping each into a patty 1/2 inch thick.
2 Place patties on grill rack; grill 7 minutes on each side or until done. (Or coat a large nonstick skillet with cooking spray and cook patties over medium heat for 3–4 minutes per side, or until juices run clear).
3 Serve burgers on whole-wheat hamburger buns, layered with lettuce, tomato, and onion.
Exchanges/Choices 2 Starch • 2 Lean Meat • 1 Fat
Calories 300 Calories from Fat 90
Total Fat 10.0g Saturated Fat 2.4g Trans Fat 0.1g Cholesterol 90mg Sodium 380mg Potassium 475mg Total Carbohydrate 33g Dietary Fiber 5g Sugars 6g Protein 22g Phosphorus 320mg
Dietitian’s Tip
You can substitute a whole-wheat sandwich thin for the hamburger bun and lower the carbs to 20 grams per serving.
Makes: 6 servingsServing Size: 1/6 recipePrep Time: 10 minutes
6 medium russet potatoes
(6 ounces each), peeled and sliced into eighths
1 Tbsp canola oil
1/4 tsp cayenne pepper
1 tsp chili powder
1/2 tsp cumin
1/2 tsp salt (optional)
1/4 tsp ground black pepper
nonstick cooking spray
1 Preheat oven to 350°F.
2 Combine potatoes and oil in a large bowl and toss well to coat. In a small bowl, combine cayenne pepper, chili powder, cumin, salt, and black pepper. Sprinkle over potatoes and toss well until all potatoes are coated with seasoning.
3 Coat a large baking sheet with cooking spray. Spread potatoes evenly on baking sheet. Bake for 30 minutes or until golden brown and crispy.
Exchanges/Choices 1 1/2 Starch
Calories 125 Calories from Fat 20
Total Fat 2.5g Saturated Fat 0.2g Trans Fat 0.0g Cholesterol 0mg Sodium 10mg Potassium 435mg Total Carbohydrate 24g Dietary Fiber 2g Sugars 2g Protein 2g Phosphorus 55mg
Dietitian’s Tip
Feel free to try sweet potatoes in this recipe.
Makes: 3 servingsServing Size: 1 chicken breastPrep Time: 25 minutes
3 chicken breast halves, bone-in, skin on
1/4 cup all-purpose flour
1 Tbsp olive oil
3 garlic cloves, minced
1 14.5-ounce can fat-free, low-sodium chicken broth
2 tsp lemon juice
1/4 cup white wine
1 tsp dried oregano
1 tsp dried rosemary
1/2 cup frozen peas
1/2 tsp salt (optional)
1/4 tsp ground black pepper
1 Preheat oven to 400°F. Remove all excess fat from chicken, leaving the skin on. Dredge the skin side of the chicken in flour and set aside.
2