Menu Suggestions
OCTOBER 2009

Nutty Warm Brussels Sprouts Salad
Chicken Cacciatore
Amaretto Apple Streusel Cupcakes

Nutty Warm Brussels Sprouts Salad
(Salad)

INGREDIENTS

1 1/2 teaspoons extra-virgin olive oil, divided
1 garlic clove, minced
1/3 cup fresh breadcrumbs
3/4 pound Brussels sprouts, trimmed and halved (about 8 cups)
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 1/2 tablespoons finely chopped walnuts, toasted
1/2 ounce shaved Asiago cheese

DIRECTIONS

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add garlic; cook 1 minute or just until golden, stirring constantly. Add breadcrumbs; cook 1 minute or until lightly browned, stirring constantly. Transfer garlic mixture to a small bowl.

Separate leaves from Brussels sprouts; quarter cores. Heat remaining 1/2 teaspoon oil over medium heat. Add leaves and cores to pan; cook 8 minutes or just until leaves wilt and cores are crisp-tender, stirring frequently. Remove from heat; toss with breadcrumb mixture, salt, and pepper. Top with walnuts and cheese.

Calories: 71. Fat: 3.1g (sat 0.6g, mono 1.1g, poly 1.1g). Protein: 3.5g. Carbohydrate: 8.9g. Fiber: 2.3g. Cholesterol: 1mg. Iron: 1mg. Sodium: 160mg. Calcium: 47mg.

SERVINGS: 6 (serving size: 3/4 cup)

Pulse a (1 1/2-ounce) slice of bread in the food processor to make 1/3 cup fresh breadcrumbs.

Recipe from Cooking Light, OCTOBER 2009.

Chicken Cacciatore
(Main Course)

INGREDIENTS

1 pound skinless, boneless chicken breast, cut into bite-sized pieces
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon crushed red pepper
Cooking spray
2 cups sliced cremini mushrooms
3/4 cup prechopped bell pepper
1 1/2 cups tomato-basil pasta sauce
1/4 cup dry red wine
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup (about 2 ounces) shaved Parmigiano-Reggiano cheese
2 tablespoons thinly sliced fresh basil

DIRECTIONS

Heat a large nonstick skillet over medium-high heat. Sprinkle chicken evenly with oregano, dried basil, and red pepper. Coat pan with cooking spray. Add chicken to pan; saute 2 minutes or until lightly browned, stirring frequently. Add mushrooms and bell pepper to pan; saute 5 minutes. Stir in pasta sauce and wine; bring to a simmer.

Cover, reduce heat, and simmer 10 minutes. Stir in salt and black pepper. Sprinkle with cheese and fresh basil.

Calories: 239. Fat: 6g (sat 2.7g, mono 1.4g, poly 0.5g). Protein: 34.2g. Carbohydrate: 11.1g. Fiber: 2.6g. Cholesterol: 75mg. Iron: 2.1mg. Sodium: 746mg. Calcium: 266mg.

SERVINGS: 4 (serving size: about 1 cup chicken mixture, 2 tablespoons cheese, and 1 1/2 teaspoons basil)

If you like, combine with spaghetti or other pasta for a hearty main course.

Recipe from Cooking Light, OCTOBER 2009.

Amaretto Apple Streusel Cupcakes
(Dessert)

INGREDIENTS (Cupcakes)

Cooking spray
6.75 ounces all-purpose flour (about 1 1/2 cups)
1/2 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon baking soda
3/4 cup granulated sugar
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
1/4 cup butter, softened
2 tablespoons amaretto (almond-flavored liqueur)
1 teaspoon vanilla extract
1 large egg
1/2 cup reduced-fat sour cream
1/4 cup 2% reduced-fat milk
3/4 cup finely chopped Gala apple
1 tablespoon all-purpose flour

INGREDIENTS (Streusel)

2 tablespoons all-purpose flour
2 tablespoons brown sugar
1/4 teaspoon ground cinnamon
2 tablespoons butter, chilled
2 tablespoons sliced almonds

INGREDIENTS (Glaze)

1 cup powdered sugar
4 teaspoons 2% reduced-fat milk

DIRECTIONS

Preheat oven to 350 degrees.

Place muffin cup liners in 12 muffin cups; coat with cooking spray.

Weigh or lightly spoon 6.75 ounces (about 1 1/2 cups) flour into dry measuring cups; level with a knife. Combine 6.75 ounces flour, baking powder, salt, and baking soda in a small bowl, stirring with a whisk. Combine granulated sugar, cream cheese, and 1/4 cup butter in a large bowl; beat with a mixer at high speed until well blended. Add amaretto, vanilla, and egg to sugar mixture; beat with a mixer at medium speed until well blended. Combine sour cream and 1/4 cup milk in a small bowl; stir with a whisk until well blended. Combine apple and 1 tablespoon flour in a small bowl; toss well.

Add flour mixture and sour cream mixture alternately to sugar mixture, beginning and ending with flour mixture. Beat just until blended. Fold in apple mixture. Divide batter evenly among muffin cups.

To prepare the streusel, combine 2 tablespoons flour, brown sugar, and ground cinnamon in a small bowl. Cut in 2 tablespoons butter with a pastry blender or 2 knives until mixture resembles coarse meal; stir in almonds. Sprinkle streusel evenly over cupcakes. Bake at 350 degrees for 27 minutes or until a wooden pick inserted in center comes out clean. Cool in pan for 15 minutes on a wire rack, and remove the cupcakes from pan.

To prepare glaze, combine powdered sugar and 4 teaspoons milk in a small bowl, stirring with a whisk. Drizzle glaze over cupcakes.

Calories: 256. Fat: 9g (sat 5.3g, mono 2.3g, poly 0.5g). Protein: 3.5g. Carbohydrate: 39.9g. Fiber: 0.8g. Cholesterol: 40mg. Iron: 1mg. Sodium: 172mg. Calcium: 43mg.

SERVINGS: 12 (serving size: 1 cupcake)

This frozen dessert requires no ice-cream maker — just freeze the mixture in a pan, and scrape with a fork. To spruce it up, top with chopped or halved fresh strawberries and grated lemon zest.

Recipe from Cooking Light, OCTOBER 2009.

| Home | About Us | Glucose Monitoring | Physician Support | Insurance Support | Ask the Educator | Pregnancy and the Pump | Kid Central | FAQ | News | Menus/Recipes | Pumps It Cares | Popular Links | Client Bill of Rights | Feedback | Contact Us |