Below you will find the recipes from Cooking with Karen show that is broadcast on Public Access Channel 30.
Turkey Meatballs
Ingredients:
1 lb lean ground turkey breast
1/2 cup seasoned dried breadcrumbs
1/3 cup chopped parsley
1 egg
1/2 tsp salt
1/8 tsp ground pepper
1 cup spaghetti sauce
Directions:
Preheat oven to 350 degrees F.
In a large bowl mix all ingredients except spaghetti.
Roll into 20 to 22 meatballs.
Place a meatball into each well of a mini muffin tin sprayed with cooking spray.
Fill unused wells with water.
Bake until lightly browned, about 15-18 minutes.
Transfer to a large bowl and add spaghetti sauce and toss meatballs.
Nutritional Information:
Calories 63
Fat 3.0 g
Saturated Fat 0.1 g
Cholesterol 27 mg
Sodium 200 mg
Carbohydrates 4.0 g
Protein 4.0 g
Fiber 1.0 g
Total sugars 0.6 g
Calcium 15.0 mg
Layered Black Bean Dip
Ingredients:
1 can (15 oz.) black beans, drained and rinsed
1/4 tsp onion powder
1/4 tsp dried oregano
1/8 tsp garlic powder
1/3 tsp cayenne pepper
1/2 cup thick and chunky salsa
1/2 cup fat-free sour cream
1/4 cup chopped green onions
2 oz (1/2 cup) grated reduced-fat cheddar cheese
Directions:
Mash beans and mix with onion powder, dried oregano, garlic powder and cayenne pepper.
Spread on a serving dish.
Top with salsa, sour cream, green onions and grated cheese.
Nutritional Information:
Calories 32
Total fat 1 g
Saturated fat 0 g
Cholesterol 2 mg
Sodium 89 mg
Total Carbs 5 g
Dietary Fiber 1 g
Sugars 1 g
Protein 3 g
Pineapple Salsa
Ingredients:
1 15.25 ox can pineapple tidbits, packed in juice, drained
1/2 cup finely chopped red bell pepper
1/4 cup finely chopped red onion
1 tsp grated ginger
1/8 tsp dried red pepper flakes (optional)
2 TBS of white wine vinegar
Directions:
In a small bowl combine all ingredients.
Nutrition Information:
Sodium 60 g
Total Carbs 15g
Dietary Fiber 2 g
Sugars 12 g
Smoked Turkey and Jack Cheese Quesadillas
Ingredients:
4 8 inch diameter whole wheat or regular flour tortillas
2/3 cup shredded, fat-free Monterey Jack or fat-free cheddar cheese divided
1/4 cup chopped canned mild green chiles or coarsley chopped bottled red sweet peppers, well drained, divided
1/3 cup diced fresh tomato
4 to 6 large very thin slices (about 5 oz.) smoked lean turkey breast
Directions:
Lay a tortilla in a non-stick skillet. Sprinkle tortilla evenly with 1/4 of cheese. Add rest green chiles and diced tomato and turkey.
Lay second tortilla over mixture and cook on both sides until cheese melts.
Nutrition Information:
Calories 342
Calories from fat 18 g
Total Fat 2 g
Saturated fat 0 G
Cholesterol 63 mg
Sodium 740 mg
Total Carbs 43 g
Dietary Fiber 4 g
Sugars 2 g
Protein 38 g
Yogurt Parfaits
Ingredients:
1 ripe medium banana
2 cups fat-free, artificially sweetened vanilla-flavored yogurt (divided use)
1 tsp ground cinnamon (optional)
2 1/2 cups whole strawberries, quartered
1/2 cut grape-nut style cereal, preferably with rasins and almonds
Directions:
Mix yogurt and cinnamon together and set aside.
Add banana and strawberries to the bottome of a parfait glass.
Add yogurt mixture on top of fruit.
Top each parfait wiht a rounded cup of strawberries, 1/4 cup of yogurt and 2 Tbsp of cereal.
Nutrition Information:
Calories 142
Calories from fat 8
Total fat 1g
Saturated fat 0g
Cholesterol 3 mg
Sodium 113 mg
Total Carbohydrates 30g
Dietary fiber 4g
Sugars 15g
Protein 6g
Oven Baked Chicken Tenders
Ingredients:
2 whole boneless, skinless chicken breasts, halved
2 egg whites, beaten
1/2 cup whole-wheat cracker crumbs
1 tsp dried basil
1/2 tsp dried oregano
1/2 tsp dried thyme
2 tsp fresh grated Parmesan cheese
1 tsp paprika
Directions:
Cut each chicken breast into 2 x 1/2 inch strips.
Dip each strip into egg whites.
On a flate plate or in a plastic bag, combine cracker crumbs with spices and cheese.
Add chicken strips and coat with the crumb mixture.
On a non-stick cooking sheet, place chicken strips side by side in one layer.
Bake at 350 degrees for 10 to 12 minutes until golden and crunchy.
Nutrition information:
Calories 197
Calories from fat 46
Total fat 5g
Saturated fat 1g
Cholesterol 73 mg
Sodium 181 mg
Total Carbohydrates 6g
Protein 29g
Green Beans with Sunflower Seeds
Ingredients:
1 lb fresh green beans
1/4 cup chopped onion
2 clove minced garlic
1/2 tsp salt
1/8 tsp fresh ground black pepper
1 pinch crushed red pepper flakes
2 Tbsp shelled sunflower seeds
1 tsp chopped fresh oregano
Directions:
Snap the end off the beans. If large, break into two-inch lengths.
Place the beans in a saucepan and add 1 cup of water and the onion, garlic, salt and pepper.
Cover and bring to a boil. Reduce heat to a simmer and cook about eight minutes until the beans are crisp-tender. Drain.
Sprinkle sunflower seeds and oregano over the beans. Toss lightly to mix.
Nutrition information:
Calories 38
Calories from fat 14
Total fat 2g
Saturated fat 0g
Cholesterol 0g
Sodium 37mg
Total carbohydrates 6g
Dietary fiber 2g
Sugars 1g
Protein 2g
Marvelicious Mac and Cheese
Ingredients:
2 cups uncooked elbow macaroni (7 oz.)
2 1/2 cups fat-free milk
1 Tbsp reduced-fat buttery spread
3 Tbsp all-purpose flour
1/4 tsp salt
1/2 tsp dry mustard
2 cups shredded low-fat sharp cheddar cheese (such as Cabot 50% fat or Trader Joe's Lite)
Directions:
Preheat oven to 375. Cook macaroni according to package directions.
Meanwhile, heat milk and butter in a medium saucepan over medium heat.
Gradually whisk in flour, salt and dry mustard and simmer for one minute, whisking occasionally.
Remove from heat and stir in two cups of cheese until melted.
Add drained macaroni to saucepan and toss with cheese sauce.
Transfer mixture to an eight or nine inch square baking dish.
Bake in preheated oven, uncovered until hot and bubbly, about 20 minutes.
Let stand five minutes before serving.
Nutritional information:
Calories 266
Fat 6.6g
Saturated fat 3.8g
Sodium 360mg
Cholesterol 18mg
Sodium 360mg
Carbohydrates 34.9g
Fiber 1.3g
Sugar 5.8g
Protein 17.3g
Calcium 355g
Cooking with Karen video series is sponsored in part by the Health Initiative's Creating Healthy Places St. Lawrence County Project, a grant funded by the New York State Department of Health.
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