Pumps It, Inc.

Menu and Recipe Suggestions
SUMMER / AUGUST

Greek Pasta Salad
(Salad/Side)

INGREDIENTS

6 cups cooked multigrain or whole-wheat rotini (or penne)
1 1/2 cups diced cucmber
2 medium tomatoes, diced
1 medium green bell pepper, diced
2 ounces feta cheese, finely crumbled
12 medium pitted black olives, sliced into thirds
1/4 cup chopped fresh dill
Juice of 1/2 lemon
1/4 teaspoon salt
1/8 teaspoon black pepper

DIRECTIONS

Mix all ingredients together in large bowl. Chill until ready to serve.

CALORIES: 225 (14% from fat). FAT: 4g (sat 2g). PROTEIN: 11g. CARB: 42g. FIBER: 5g. CHOL: 8mg. Sodium: 287mg.

SERVINGS: 8 (serving size — 1 cup)

Recipe from Diabetic Cooking, May/June, 2008.

Cream-Cheesy Garden Chowder
(Soup)

INGREDIENTS

1 can (14 ounces) fat-free chicken broth
2 cups frozen corn
2 cups frozen diced hash browns
8 ounces frozen chopped green bell pepper
1/2 teaspoon dried thyme
1 teaspoon seafood seasoning
1/8 teaspoon red pepper flakes (optional)
1/2 cup fat-free (skim) milk
2 ounces light cream cheese, cut into small pieces
1/4 teaspoon salt (optional)
Black pepper to taste

DIRECTIONS

Bring broth to boil in large saucepan over high heat. Add corn, hash browns, bell peppers, thyme, seafood seasoning and red pepper, if desired. Return to boil. Reduce heat. Cover. Simmer 15 minutes or until peppers are tender.

Remove from heat. Whisk in milk, cream cheese, salt, if desired, and pepper until cheese has melted and potatoes have broken down. Let stand 10 minutes before serving.

CALORIES: 209 (14% from fat). FAT: 3g (sat 2g). PROTEIN: 8g. CARB: 40g. FIBER: 5g. CHOL: 7mg. Sodium: 548mg.

SERVINGS: 4 (serving size — 1 1/4 cup)

Recipe from Diabetic Cooking, May/June, 2008.

Chicken and Bean Tostadas
(Main Dish)

INGREDIENTS

3/4 pound boneless skinless chicken breasts, cut in 3/4-inch pieces
1 green, red or yellow bell pepper, diced
1 cup chopped yellow onion
2 teaspoons ground cumin
1 cup chunky salsa, divided
1 can (15 ounces) fat-free refried beans
8 prepared tostada shells
1/4 cup chopped fresh cilantro or green onion
Cooking spray

DIRECTIONS

Coat large nonstick skillet with cooking spray. Heat over medium heat until hot. Add chicken, bell pepper, onion and cumin. Cook, stirring occasionally, 6 minutes or until chicken is no longer pink. Stir in 3/4 cup salsa. Reduce heat. Simmer 5 to 6 minutes or until chicken is no longer pink in center.

Meanwhile, combine beans with remaining 1/4 cup salsa. Heat in microwave on HIGH (100% power) 3 minutes or in saucepan over medium-low heat until hot, stirring occasionally. Spread mixture over tostada shells. Top with chicken mixture and cilantro.

CALORIES: 349 (23% from fat). FAT: 8g (sat: less than 1g). PROTEIN: 27g. CARB: 39g. FIBER: 7g. CHOL: 49mg. Sodium: 766mg.

SERVINGS: 4 (serving size — 2 tostada shells, 1/3 cup bean mixture and 2/3 cup chicken)

Recipe from Diabetic Cooking, May/June, 2008.

Chocolate Chip, Banana and Marshmallow Triangles
(Dessert)

INGREDIENTS

1 package (6 1/2 ounces) chocolate chip muffin mix
1/2 cup water
1 medium banana, sliced
1/2 cup mini marshmallows
1/3 cup coarsely chopped pecans
Cooking spray

DIRECTIONS

Preheat oven to 375 degrees. Coat nonstick 8-inch square baking pan with cooking spray.

Stir together muffin mix and water in medium bowl until just blended. Spoon into prepared pan (this will make a thin layer). Layer banana slices on batter. Sprinkle with marshmallows and pecans. Bake 30 minutes or until marshmallows begin to brown. Cool completely on wire rack.

Cut into 4 squares. Cut each square diagonally to make a total of 8 triangular pieces.

CALORIES: 151 (35% from fat). FAT: 6g (sat 1g). PROTEIN: 2g. CARB: 24g. FIBER: 1g. CHOL: 1mg. Sodium: 106mg.

SERVINGS: 8 (serving size — 1 triangle)

Recipe from Diabetic Cooking, May/June, 2008.