Frozen Banana Mousse

3 frozen bananas
1⁄4 cup part-skim ricotta
3 tablespoons skim milk
Pinch of nutmeg

Peel and place the bananas in a heavy plastic bag. Freeze at least 6 hours. Remove the bananas from the freezer and cut each into five or six pieces. Place the banana pieces and the remaining ingredients in the work-bowl of a food processor fitted with a metal blade. Process scraping the sides occasionally, until smooth and creamy. Serve immediately.

Servings: 3
Each serving is 2/3 cup
122 calories; 25 grams carbohydrate; 3.5 grams protein 2 grams fat

*Recipe from the American Heart Association’s Low-fat, Low-Cholesterol Cookbook, Times Books 1989.

Curried Beef with Yellow Split Peas and Root Vegetables

3 Tbsp. (45 ml) canola oil
1 lb. (500 g) lean boneless stew beef, cut into 1” pieces
1 large onion, coarsely chopped
3 stalks celery, coarsely chopped
1 clove garlic, finely chopped
½ tsp (2 ml) salt
¼ tsp. (1ml) pepper
2 tsp. (10ml) curry powder
½ tsp. (2ml) tumeric
2 tbsp. (30ml) lime juice)
2 ½ cups (625 ml) water
¾ cup (175ml) yellow split peas*
1/3 cup (75) raisins (optional)
¼ cup (50ml) freshly chopped cilantro or parsley

Heat the oil in a large saucepan over medium heat. Add beef, chopped vegetables and garlic
and cook over medium high heart, stirring often, until the meat is no longer pink, about 7 minutes.

Add salt, pepper, curry powder and turmeric and cook 1 minute longer. Add lime juice and water.

Cover and simmer over low heat for 30-35 minutes. Add split peas. Cover and simmer over low heat
for an additional 45 minutes or until split peas are just beginning to fall apart and the meat is tender.

Add the raisins about 5 minutes before cooking time is complete. Just before serving, stir in chopped
cilantro or parsley. Serve over Basmati rice.

Makes: 5 servings
Nutritional Information (per serving): 475 calories; 24 g fat**; 32.8 g protein; 31 g carbohydrate;
5 g fiber; 78 mg cholesterol; 578 mg sodium.

This recipe is provided by the Pulse Organization of Canada
*For more information, please see: The Guide to Cooking Beans, Peas, and Lentils or
**Fat calories can be reduced by cutting back on the Canola oil

Chicken Salad with Mint and Feta Cheese

3 cups chopped skinless, boneless cooked chicken breast
1⁄2 cup chopped yellow bell pepper
1⁄2 cup chopped red bell pepper
1⁄2 cup cubed peeled English cucumber
1⁄2 cup (2 ounces) crumbled feta cheese
1⁄4 cup chopped fresh mint
1 1⁄2 tablespoons chopped fresh oregano
2 tablespoons fresh lemon juice
1 1⁄2 teaspoons extra virgin olive oil
1⁄4 teaspoon salt
1⁄4 teaspoon freshly ground black pepper
Mint sprigs for garnish

Combine all ingredients except the mint sprigs in a large bowl; toss gently to combine. Garnish with mint sprigs, if desired. Serve on a bed of dark green salad greens (spinach, watercress, mesclun, romaine or a mixture of your favorite greens).

Preparation time: 20 – 25 minutes ( to shorten prep time buy a prepared whole chicken or chicken breasts)
Yield: 4 servings
Serving size: 3⁄4 cup
Calories per serving: 233

Creamy Potato Chowder

1 teaspoon olive oil
1⁄2 cup chopped onion
1⁄2 cup chopped celery
2 cloves garlic, minced
2 cups cubed red potato, skin on
2 tablespoons flour
2 cups fat-free milk
1 1⁄2 cups reduced-sodium, low-fat chicken broth
1 cup frozen corn, thawed
1 teaspoon dried thyme
Salt and pepper, to taste
1⁄4 teaspoon ground nutmeg

Heat the oil in a large saucepan over medium heat. Add the onion, celery, and garlic and sauté for 2 minutes. Add in the potato and sauté for 3 minutes. Sprinkle the flour over the potato and cook for 1 minute. Add in the remaining ingredients and bring to a boil. Lower the heat, cover and simmer for 20 to 25 minutes, until potato is tender.

Preparation time: 20 to 25 minutes
Yield: 4 servings Serving size: 1 cup
Calories per serving: 186
Exchanges: 2 starch; 1⁄2 low-fat milk

Country French Barley Vegetable Potage

(Recipe from Diabetes Forecast)

6 cups water
1 tablespoon low-sodium, fat-free beef bouillon powder
1⁄2 cup pearled barley
Vegetable cooking spray
2 cloves garlic, minced
1 cup sliced leek
1 cup sliced fresh carrot
1 cup sliced celery
2 cups sliced fresh mushrooms
1 teaspoon herbes de Provence
1/2 teaspoon black pepper

In a large pot, combine 3 cups of the water with the beef bouillon powder and pearled barley. Bring to a boil and cover. Reduce heat and simmer for 30 minutes, until barley is softened. Meanwhile, coat a large nonstick skillet with cooking spray and heat over medium heat. Sauté garlic, leek, carrot, and celery until crisp-tender. Stir in mushrooms and continue to sauté until mushrooms are tender. Set aside until barley is softened. Add sautéed vegetables to large pot with barley and additional 3 cups water, herbes de Provence, and black pepper. Cook an additional 20-30 minutes until vegetables are tender and the consistency is thickened slightly. (You may need to add some water as soup cooks – the recipe should make 2 quarts of soup.)

Preparations time: 20 minutes
Yield: 8 cups Serving size: 1 cup
Calories per serving: 63
Exchanges: 1⁄2 starch, 1 vegetable

Chicken Crunch Apple Salad

2 cups cooked cubed chicken
1 cup diced Gala apple
1⁄2 cup diced celery
2 tablespoons chopped scallions
1⁄4 cup dark raisins or dried cranberries
1/3 cup low-fat mayonnaise
1 tablespoon low-fat sour cream
1 teaspoon lemon juice
1⁄4 teaspoon cinnamon
1⁄4 teaspoon salt
1⁄4 teaspoon fresh ground black pepper

Combine the chicken, apple, celery, scallions, and raisins in a salad bowl. Whisk together the remaining ingredients and pour over the chicken apple salad. Mix well. Serve over a bed of salad greens.

Yield: 4 servings
Serving size: 3⁄4 cup
Calories per serving: 221

Strawberry Bran Muffins

3 cups miller’s bran flakes
1 cup whole wheat flour
1 cup all-purpose flour
1⁄2 cup granulated sugar
1 Tbsp. baking powder
1 tsp. baking soda
2 eggs, beaten
1/3 cup canola oil
1⁄2 cup molasses
2 cups low-fat buttermilk
1 cup fresh or frozen (no added sugar) sliced strawberries

1. Preheat the oven to 375°F

2. In a large bowl, mix together the bran, flour, sugar, baking powder, and baking soda.

3. In another bowl, combine the eggs, low-fat buttermilk, canola oil, and molasses; pour into the bran mixture and stir just enough to moisten, being careful not to over mix. Fold in the strawberries.

4. Coat the inside of a large, non-stick muffin tin with a spray oil like Pam. Spoon the filling into each cup until almost to the top. Bake for about 25 minutes or until firm to the touch. Remove from the oven and let stand for 2 minutes before removing muffins from the tin.

Nutrition Facts: Servings 20 muffins; 2 starch exchanges, .5 fat exchanges;159 calories with
46 calories from fat; 6 grams dietary fiber and 4 grams protein

  • This recipe is courtesy of the Canola Council of Canada (
    It also appears in the Diabetes Prevention Cookbook.

Stuffed Red Pepper

1⁄2 pound lean ground turkey
4 large red peppers, halved, cored, and seeded
2 stalks celery, finely chopped
1 small onion, finely chopped
5 cloves garlic, minced
1 cup cooked brown rice
1 cup Muir Glen fire roasted, crushed tomatoes
2 tsp. olive oil
2 tablespoons pine nuts
1⁄4 cup dried cranberries
1 tsp. ground cinnamon
1 tsp. ground coriander
1⁄2 tsp. ground cardamom
1/8 tsp. salt
Crushed red pepper to taste

Bring about 2 quarts of water to boil in a large, deep pot. Add the red peppers and bring the water back to a boil over high heat. Reduce the heat to low, cover and cook at a gentle boil for 10 minutes. Drain well. Preheat oven to 350°. Heat the oil in a large nonstick pan over medium-high heat. When it is hot, add the onions and celery and sauté for 1 – 2 minutes. Add the garlic and ground turkey and cook until turkey is no longer pink, stirring to break up clumps. Add the tomatoes, brown rice, pine nuts, cranberries and spices. Stir well to combine and remove from heat.

Fill each pepper half with turkey mixture and place in a shallow pan. Place in the oven and bake until heated through, about 20-30 minutes.

Makes 4 servings

Tangy Two Rice Salad

3⁄4 cup wild rice
3 cups lower-sodium chicken broth
1 cup water
1⁄2 cup instant brown rice
1⁄2 cup sliced green onion
3 cloves garlic, chopped
3 tablespoons olive oil
3 tablespoons lemon juice
2 tablespoons cider vinegar
1⁄4 cup chopped fresh parsley
1⁄2 teaspoon salt
1⁄2 teaspoon ground pepper
1⁄2 cup dried sweetened cranberries
1⁄2 cup chopped pecans
1⁄4 cup dried apricots, chopped
1⁄4 cup raisins

Combine the wild rice, broth and water in a medium saucepan. Cover and bring to a boil. Reduce the heat and simmer, covered, for 35 minutes. Stir in the brown rice, cover, and simmer for an additional 10 minutes or until the rice is tender and all the liquid has been absorbed. While the rice is cooking, combine the green onions, garlic, olive oil, lemon juice, cider vinegar, parsley, salt, and pepper in a small bowl, stirring until well mixed. When the rice is done, pour the mixture over it. Add the remaining ingredients and stir with a fork. Serve warm or cold.

Yields: 10 servings
Serving size: 1⁄2 cup
Calories per serving: 200

Zucchini Parmesan

Olive oil cooking spray
1 3⁄4 cup slice fresh mushrooms
1⁄2 cup minced shallots
6 cups peeled, seeded, chopped tomato
1 1⁄2 cups no-salt-added tomato juice
1 (6 ounce) can no-salt-added tomato paste
2 tablespoons chopped fresh basil
2 teaspoons chopped fresh oregano
1⁄2 teaspoon fennel seeds
1⁄4 teaspoon salt
1 bay leaf
5 large zucchini
1 1⁄4 cups (5 ounces) shredded part-skim Mozzarella cheese
1⁄4 cup plus 2 tablespoons grated Parmesan cheese

Coat a large sauce pan with cooking spray. Place over medium-high heat until hot. Add mushrooms and shallots; sauté until vegetables are tender. Add chopped tomato and next 7 ingredients; stir well. Bring to a boil; reduce heat, and simmer, uncovered, 40 minutes, stirring occasionally. Remove and discard bay leaf. Set aside, and keep warm. Cut each zucchini lengthwise into 5 slices. Cook zucchini slices in boiling water to cover 6 to 8 minutes or until crisp-tender; drain. Rinse with cold water, and drain again. Press slices dry between paper towels.

Spread 2 cups tomato mixture over the bottom of a 13 × 9 × 2 inch baking dish. Place half of zucchini slices over sauce, overlapping slices slightly. Sprinkle with half of the mozzarella cheese, and 2 tablespoons Parmesan cheese. Repeat layers with 2 cups tomato mixture, zucchini, Mozzarella cheese, and 2 tablespoons Parmesan cheese. Top with remaining tomato mixture, and sprinkle with remaining 2 tablespoons Parmesan cheese.

Bake, uncovered, at 350°F for 30 minutes or until thoroughly heated. Let stand 10 minutes before serving.

Yield: 8 servings
Calories per serving: 156
Calcium per serving: 221 mg