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Salmon and couscous stuffed pepper for one

Serves 1

Salmon and couscous are a welcome change to the classic stuffed pepper made with ground meat and rice.

Ingredients

• 1 red or green pepper
• 1 green onion, sliced
• ¼ cup (50 mL) frozen green peas
• ¼ cup (50 mL) water
• ¼ cup (50 mL) whole-wheat couscous
• 1/3 cup (75 mL) no added salt canned salmon
• 2 tsp (10 mL) fresh lemon juice
• Dash of dried dill
• Black pepper to taste

Directions

1. Preheat oven to 350º F (180º C).
2. Cut the top off the pepper and remove the insides. Set aside.
3. Place the green onion, green peas, and water in a small pot. Bring to a boil. Turn the heat off. Add the couscous and cover for 5 minutes.
4. Add the rest of the ingredients and stuff the mixture into the pepper.
5. Wrap the pepper in tin foil and bake for 20 minutes. Serve.

Nutritional information per serving
1 pepper

• Calories: 315
• Protein: 17 g
• Total fat: 6 g
•  Saturated fat: 1 g
•  Dietary cholesterol: 13 mg
• Carbohydrate: 49 g
•  Dietary fibre: 10 g
• Sodium: 70 mg
• Potassium: 528 mg

Pork, sweet potatoes and Brussels sprouts for one

Serves 1

Pork tastes great with cabbage, but buying a whole head of cabbage for one person can be wasteful. Brussel sprouts are a great alternative and taste great in this one pot meal with sweet potatoes.

Ingredients

• 1 small well-trimmed boneless pork loin chop, about 100 g, diced in large chunks
• 1 cup (250 mL) diced, peeled sweet potato (1 small sweet potato)
• 4 brussel sprouts, trimmed and cut in four
• ¼ cup (50 mL) onion, diced
• ¼ cup (50 mL) sodium-reduced chicken broth, apple juice or water
• Dash of thyme
• Black pepper to taste

Directions

1. Preheat oven to 350º F (180º C).
2. Place all the ingredients in a small oven-proof casserole dish. Cover with a lid or tin foil. Bake for 40 minutes, stirring once.
3. Serve.

Nutritional information per serving
2 cups (500 mL)

• Calories: 302
• Protein: 21 g
• Total fat: 6 g
•  Saturated fat: 2 g
•  Dietary cholesterol: 45 mg
• Carbohydrate: 41 g
•  Dietary fibre: 6 g
• Sodium: 155 mg
• Potassium: 847 mg

Fruit compote for one

Serves 1

This compote is a very easy dessert for one. Serve with plain low-fat vanilla yogurt.

Ingredients

• ½ cup (125 mL) 100% pure apple juice or water
• 3 slices of orange, peel on
• 3 dried figs, apricots or prunes, quartered
• ¼ cup (50 mL) dried cranberries or raisins
• ½ cup (125 mL) chopped, peeled apple (about 1/2 an apple)
• 1/8 tsp (0.5 mL) dried ginger
• 1/8 tsp (0.5 mL) cinnamon

Directions

1. Place all ingredients in a pot. Bring to a boil and reduce the heat to medium. Simmer for 15 minutes.
2. Remove the orange slices and discard. Cool slightly and serve.

Nutritional information per serving
¾ cup (175 mL)

• Calories: 326
• Protein: 2 g
• Total fat: 1 g
• Saturated fat: 0 g
• Dietary cholesterol: 0 mg
• Carbohydrate: 84 g
• Dietary fibre: 9 g
• Sodium: 10 mg
• Potassium: 614 mg

Apple Raisin Oatmeal Cookies

1 1/4 cups Equal® Spoonful*
1 cup unsweetened applesauce**
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 large egg
1/3 cup 2% milk
2 teaspoons vanilla extract
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins

1. Combine Equal®, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.
2. Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350°F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
3. Store in airtight containers at room temperature.

Makes about 4 dozen.

Nutrition Information Per Serving:
calories 63, protein 1 g, carbohydrate 11 g, fat 2 g, cholesterol 8 mg, sodium 43 mg.

Autumn Pumpkin Bread (Diabetic)

1/4 cup margarine, softened
10 3/4 teaspoons Equal® for Recipes or 36 packets Equal® sweetener or 1 1/2 cups Equal® Spoonful™
1 large egg
2 large egg whites
1/2 to 3/4 teaspoon orange extract
1 cup canned pumpkin
1 1/4 cups all-purpose flour
2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1 1/2 teaspoons ground cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/2 cup raisins
1/3 cup chopped pecans
3 tablespoons apricot fruit spread
Pecan halves or chopped pecans (optional)

1. Beat margarine and Equal® until blended in mixer bowl; beat in egg, egg whites, orange extract, and pumpkin. Mix in combined flour, baking powder, baking soda, salt, and spices; mix in chopped raisins and chopped pecans.
   Spread batter evenly in greased loaf pan, 8 1/2 x 4 1/2 x 2 1/2-inches.
2. Bake bread in preheated 350*F (175*C) oven until browned and toothpick inserted in center comes out clean, 50 to 60 minutes. Cool bread in pan 5 minutes; remove from pan and cool on wire rack.
3. Heat fruit spread until melted in small saucepan; brush on bread and garnish with pecans.

Makes 1 loaf (about 16 slices).

Nutrition Information Per Serving: 125 cal., 2 g pro., 18 g carbo., 5 g fat, 13 mg chol., 233 mg sodium.

Food Exchanges: 1 Bread, 1 Fat.

Carrot Zucchini Bread (Diabetic)

1 cup unsweetened applesauce

3/4 cup shredded carrots

3/4 cup shredded peeled zucchini

1/2 cup granulated sugar

1/2 cup egg substitute

1 1/2 teaspoons pumpkin pie spice

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

3 cups all-purpose flour

1 tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup orange juice

1. Preheat oven to 350*F (175*C). Grease and flour two 8 x 4-inch loaf pans. Set aside.
2. In a large mixing bowl combine the first 8 ingredients.
3. Combine flour, baking powder, baking soda and salt; add alternately with orange juice to carrot mixture.
4. Pour batter into prepared loaf pans.
5. Bake for 45 minutes or until bread tests done. Cool for 10 minutes in pan on wire rack; remove from pans and cool completely on wire rack.

Makes 2 loaves.(16 slices each)

Nutritional Analysis: 1 slice equals 68 calories, 110 mg sodium, trace cholesterol,15 gm carbohydrate, 2gm protein, trace fat.

Dried Cherry and Almond Scones

1 large egg
1 large egg white
1/3 cup canola oil
1 cup SPLENDA® No Calorie Sweetener, Granulated
1/2 cup buttermilk
1/2 teaspoon almond extract
1/3 cup nonfat dry milk
1 teaspoon baking powder
1/2 teaspoon baking soda
2 cups all-purpose flour
1 cup dried cherries, coarsely chopped
2 tablespoons granulated sugar (optional)

Mix the egg and egg white together in a large mixing bowl. Add canola oil, SPLENDA® Granulated Sweetener, buttermilk, almond extract and nonfat dry milk. Stir well. Add baking powder, baking soda and flour. Mix until just blended. Add dried cherries and stir until blended.

Spoon 12 evenly sized mounds of batter onto the prepared baking sheet. Lightly sprinkle with sugar, if using.

Bake in a preheated 350°F (175°C) oven for 10 to 15 minutes.

Makes 12 servings.

Nutritional Facts Per Serving: Calories: 210; Calories from Fat: 70; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 20mg; Sodium: 130mg; Total Carbs: 31g; Dietary Fiber: 1g; Sugars: 15g; Protein: 5g

Aloha Chicken (Diabetic)

2 1/2 pounds chicken pieces; skinned
2 low sodium chicken bouillon cubes

1 teaspoon 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.

Curried Turkey and Apple Salad

1 tablespoon canola oil
1 tablespoon curry powder
1/4 cup diced onion
2 tablespoons fresh lemon juice
2 tablespoons SPLENDA® No Calorie Sweetener, Granulated
1/4 teaspoon salt (optional)
1/4 cup low-fat mayonnaise
2 stalks celery, thinly sliced
1 medium apple, cut into chunks
1 pound roasted turkey breast, chopped into bite size chunks
1/3 cup chopped dried apricots

1. Place oil, curry powder and onion in a small saucepan. Heat on medium high heat. Simmer 1 to 2 minutes or until onions are tender. Add lemon juice, SPLENDA® Granulated Sweetener and salt. Simmer over medium heat approx. 1 minute or until sauce begins to thicken. Remove from heat and cool.
2. Add mayonnaise to cooled sauce. Stir well. Place prepared salad ingredients in a large bowl. Toss with dressing until evenly coated.
3. Serve on salad greens. Garnish with a sprinkling of chopped apricots.

Makes 4 servings.

Nutritional Facts Per Serving (1/4 of recipe): Calories: 270; Calories from Fat: 50; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 95mg; Sodium: 380mg; Total Carbs: 20g; Dietary Fiber: 3g; Sugars: 14g; Protein: 35g