May 15

Author Alex Kershaw - Healthy Carb Diabetes Cookbook

Alex Kershaw

To purchase a copy of the book:

Escape from the Deep

Event:
Thursday, May 15th, 2008
Presentation and live webcast: 6:00 pm (No Charge)
Pritzker Military Library
610 N. Fairbanks Court, 2nd Floor
Chicago

The Healthy Carb Diabetes Cookbook

To purchase a copy of the book:

The Healthy Carb Diabetes Cookbook

Greek Burgers
Serves 5
Serving Size : 1 burger
Prep Time: 10 minutes

Ingredients:
1 lb lean ground turkey breast
1/4 cup reduced-fat feta cheese, crumbled
1/2 tsp dried oregano
1/4 tsp ground black pepper
5 tomato slices
5 whole-wheat pita bread pockets
Yogurt Sauce
5 Tbsp nonfat plain yogurt
1 garlic clove, minced
1/2 tsp dried dill
1/2 cucumber, peeled, seeded, and grated
Prepare an indoor or outdoor grill

Directions:
In a large bowl, combine ground turkey, feta cheese, oregano, and black pepper. Mix well. Divide into five equal portions and form into 1/2-inch thick patties. Place patties on grill rack and grill for 7 minutes on each side until done (or coat a large nonstick skillet with cooking spray and cook patties over medium heat for 3-4 minutes per side until juices run clear). In a small bowl, combine sauce ingredients. Place one hamburger patty in a pita pocket and top with approximately 1 Tbsp yogurt sauce and one tomato slice. Repeat process for remaining four burgers.

Cooking Tip: Cut the cucumber in half lengthwise and run a teaspoon along the seeds to scoop them out. Then, use a cheese grater to grate the cucumber for the sauce.
Exchanges/Choices
2 1/2 Starch
2 Lean Meat Calories .....295
Calories from Fat.....25
Total Fat.....3g
Saturated Fat.....1.1 g
Trans fat.....0 g
Cholesterol.....60 mg
Sodium.....485 mg
Total Carbohydrate.....38 g
Dietary Fiber.....5 g
Sugars.....2 g
Protein.....30 g

Balsamic Strawberries
Serves 5
Serving Size: 1/2 cup
Prep Time: 10 minutes

Ingredients:
1/3 cup balsamic vinegar
3 Tbsp + 1 tsp Splenda (reserve 1 tsp)
1/2 lemon, juiced
1 cup fat-free whipped topping
1/2 tsp vanilla
16 oz strawberries, hulled and sliced

Directions:
In a small saucepan over medium heat, whisk together vinegar, 1 Tbs Splenda, and lemon juice. Boil until sauce is reduced and syrup forms, about 3 minutes. Transfer sauce to a cup or bowl and allow to cool completely. In a small bowl, mix together whipped topping, vanilla, and 1 tsp Splenda. In a medium bowl, mix together strawberries and 2 Tbs Splenda. Drizzle strawberries with balsamic syrup and toss to coat. Divide strawberries into five dessert cups. Top with large dollop of whipped topping.
Cooking Tip: These strawberries are great alone or served on top of light ice cream, pancakes, or French toast.
Exchanges/Choices 1 Carbohydrate
Calories.....65
Calories from Fat.....0
Total Fat.....0 g
Saturated Fat.....0 g
Trans Fat.....0 g
Cholesterol.....0 g
Sodium.....10 mg
Total Carbohydrate.....15 g
Dietary Fiber.....2 g
Sugars.....9 g
Protein.....1 g