By Holly Clegg Corn chowder packed with fabulous flavors and good nutrition; all in one bowl. Makes 8 (1-cup) servings 2 tablespoons olive oil 1 onion, diced 1 cup chopped celery 1 teaspoon minced garlic 1/4 cup all-purpose flour 2 cups skim milk 2 cups low sodium fat-free vegetable or chicken broth 1 (16-ounce) package frozen corn 1 large Louisiana yam (sweet potato), peeled and cut into 1/2 inch cubes Salt and pepper to taste 1 1/2 cups chopped kale Directions In large nonstick pot, heat oil and sauté onion, celery and garlic until tender, 5-7 minutes. Whisk in flour and cook, stirring constantly one minute. Gradually add milk and broth; bring to boil, stirring several minutes or until mixture thickens. Lower heat and add corn and sweet potato, cooking until sweet potato is tender, 6-8 minutes. Season to taste. Before serving stir in kale, cooking several minutes. NUTRITION INFORMATION PER SERVING: Calories 186 Calories from Fat 18% Fat 4g Saturated Fat 1g Cholesterol 1mg Sodium 91mg Carbohydrates 34g Dietary Fiber 4g Total Sugars 9g Protein 6g Dietary Exchanges: 2 starch, 1 vegetable, 1/2 fat Terrific Tip: If you want the soup a little thicker, dissolve two teaspoons cornstarch in a little water and add. After refrigerating leftovers, if too thick, add more broth.

The post Chunky Corn Chowder With Kale And Sweet Potato appeared first on Spring 2017 Issue | CDiabetes Online Magazine.

By Holly Clegg Simple seasonings perk up salmon with a sweet and spicy rub. Easy to make and oh-so enjoyable to eat. Makes 4 servings 2 tablespoons light brown sugar 4 teaspoons chili powder 1 teaspoon ground cumin 1/4 teaspoon ground cinnamon Salt and pepper to taste 4 (6-ounce) salmon fillets Directions Preheat oven 400°F. Coat 11x7x2-inch baking dish coated with nonstick cooking spray. In small bowl, mix together brown sugar, chili powder, cumin, cinnamon and season to taste. Rub over salmon and place in prepared Bake 12 - 15 minutes or until fish flakes easily when tested with fork. NUTRITION INFORMATION PER SERVING: Calories 257 Calories from Fat 29% Fat 8g Saturated Fat 1g Cholesterol 80mg Sodium 177mg Carbohydrates 8g Dietary Fiber 1g Total Sugars 7g Protein 36g Dietary Exchanges: 1/2 other carbohydrate, 5 lean meat Nutritional Nugget: At least two servings of fish ( fatty fish preferred) per week is the recommended intake by the American Heart Association.

The post Roasted Seasoned Salmon appeared first on Spring 2017 Issue | CDiabetes Online Magazine.

By Holly Clegg Fresh unassuming Brussels sprouts pop with flavor and freshness. Makes 4 servings 1 pound Brussels sprouts 2 tablespoons olive oil 1 teaspoon minced garlic 3 tablespoons lemon juice Salt and pepper to taste Directions Cut ends off Brussels sprouts and slice in half. In medium nonstick skillet, heat olive oil and when hot, add halved Brussels sprouts, stirring, 6-8 minutes, or until caramelized brown and tender. Add garlic when almost done. When done, reduce heat and add lemon juice; season to taste. NUTRITION INFORMATION PER SERVING: Calories 112 Calories from Fat 52%Fat 7gSaturated Fat 1gCholesterol 0mg Sodium 29mgCarbohydrates 11g Dietary Fiber 4g Total Sugars 3gProtein 4g Dietary Exchanges: 2 vegetable, 1 1/2 fat Nutrition Nuggets: Brussels sprouts high levels of vitamin C help collagen production and important for healthy tissues and organs.

The post Lemon Garlic Brussels Sprouts appeared first on Spring 2017 Issue | CDiabetes Online Magazine.

By Holly Clegg These tasty squares may be served hot, at room temperature, or even out of the refrigerator—just cover when reheating. Makes 30 squares 1 cup chopped onion 1 cup chopped red bell pepper 1 cup chopped green bell pepper 1 cup sliced mushrooms 1 teaspoon minced garlic 2 (14-ounce) cans artichoke hearts, drained, rinsed, and chopped 3 egg whites, slightly beaten 2 eggs, slightly beaten 1 teaspoon dried oregano leaves 1 teaspoon dried basil leaves 1/4 teaspoon Cayenne pepper 1/2 cup Italian bread crumbs 3/4 cup shredded reduced-fat sharp Cheddar cheese 1/4 cup grated Parmesan cheese Directions Preheat oven 350°F. Coat 2-quart oblong dish with nonstick cooking spray. In medium pan coated with nonstick cooking spray, sauté onion, red and green pepper, mushrooms, and garlic over medium heat until tender. Transfer sautéed vegetables into large bowl, add chopped artichokes and remaining ingredients, stirring until combined. Pour mixture into prepared dish. Bake 30 minutes or until mixture is set and top is light brown. Cut into squares. NUTRITION INFORMATION PER SERVING: Calories 37Calories from Fat 28%Fat 1gSaturated Fat 1gCholesterol 16mgSodium 119mgCarbohydrates 4g Dietary Fiber 1gSugar 1gProtein 3g Dietary Exchanges: 1 vegetable Nutrition Nugget: Artichokes are a naturally low-sodium, fat-free, low calorie food, rich in healthy antioxidants and phytonutrients.

The post Artichoke Squares appeared first on Spring 2017 Issue | CDiabetes Online Magazine.