Heart Healthy Recipes

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Asparagus with Mustard Vinaigrette

Ingredients:
1 pound fresh asparagus, preferably thin spears
2 tsp. Dijon mustard
3 Tbsp. red wine vinegar
1 tsp. granulated sugar
¼ tsp. salt
¼ tsp. black pepper
1 Tbsp. minced fresh parsley
2 Tbsp. olive oil

Instructions:

1. Wash asparagus and trim the ends. If stems are tough, remove the outer layer with a vegetable peeler. 
2. Steam or drop the asparagus into boiling water and cook approximately 8 minutes or until desired texture is reached; drain.
3. Measure mustard into a bowl. Whisk in vinegar, sugar, salt, pepper and parsley. Whisk in olive oil until mixture is blended.
4. Pour over cooked asparagus. Serve warm.

Yield = 6 servings
Serving Size = ½ cup
Exchanges = 1 Vegetable, 1 Fat

Nutrition Facts:
Calories = 63
Total Fat = 5 grams
Saturated Fat = 1 gram
Cholesterol = 0 milligrams
Protein = 2 grams
Carbohydrates = 3 grams
Sodium = 117 milligrams
Dietary Fiber = 1 gram

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Chicken-Broccoli Stir Fry

Ingredients:
1 Tbsp. tamari sauce (optional)
1 Tbsp. cornstarch
1 Tbsp. white vinegar
1 Tbsp. minced fresh ginger
1 Tbsp. minced garlic
1/4 tsp. red pepper flakes
1-1/2 chicken breasts (12 oz) (skinned, boned, and cubed)
2 tsp. safflower oil, divided
1 small bunch broccoli
2 carrots, sliced diagonally 1/4" thick
1 bunch scallions, sliced diagonally
1/4 cup water

Instructions:

1. Combine first 6 ingredients in bowl, stir until mixed. Toss cut up chicken with mixture and let stand 10 minutes.
2. Cut broccoli florets from stem; peel stems and slice 1/4" thick.
3. Heat wok or large skillet over high heat; add 1 tsp. oil. When almost smoking, add chicken and stir-fry 4 minutes. Remove chicken.
4. Add remaining 1 tsp. oil to wok. Add broccoli, carrots, and scallions; stir fry 1 minute.
5. Add water and cook, scraping bottom of wok until veggies are tender, 5-7 minutes. Return chicken to wok and heat through.

Yield = 4 servings
Serving Size:1/4 Recipe
Exchanges: 2 Lean meat, 2 ½ Vegetable, 1/2 Fat

Nutrition Facts:
Calories = 189
Total Fat = 4 grams
Saturated Fat = 0.5 grams
Cholesterol = 51 milligrams
Protein = 25 grams
Carbohydrates = 15 grams
Sodium = 327 milligrams
Dietary Fiber = 4.5 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Italian Turkey Sauté

Ingredients:
2 tsp. olive oil
½ cup diced onion
2 garlic cloves, minced
1½ cup crushed tomatoes
3 cup leftover, cubed cooked turkey (white meat)
2 Tbsp. minced fresh basil
2 tsp. minced fresh oregano
2 Tbsp. red wine

Instructions:

1. Heat the oil in a large skillet over medium-high heat.Add the onion and sauté for 5 minutes.
2. Add the garlic and sauté for 2 more minutes.
3. Add the crushed tomatoes and wine. Bring to a boil.Lower the heat and simmer for 10 minutes.
4. Add the remaining ingredients and simmer for 5 minutes.

Yield = 6 servings
Serving Size = 3 oz.
Exchanges = 3 Very Lean Meat, 1 Vegetable, ½ Fat

Nutrition Facts:
Calories = 161
Total Fat = 4 grams 
Saturated Fat = 1 gram
Cholesterol =  52 milligrams
Protein =  24grams
Carbohydrates = 6 grams
Sodium = 240 milligrams
Dietary Fiber = 2 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Pasta Fagioli

Ingredients:
1/2 cup white wine
1/2 cup vegetable broth
1/2 tsp. minced garlic
1/2 small onion, diced
1 small green bell pepper, diced
1 medium carrot, diced
2 stalks celery, diced
1/2 tsp. dried thyme leaves
2 plum tomatoes, diced
6 raw mushrooms, quartered
1 cup diced eggplant
1 bay leaf
2 Tbsp. tomato paste
1 (10 oz.) can kidney beans, drained and rinsed
1 Tbsp. fresh oregano, chopped
1 cup Ditali Pasta

Instructions:

1. Bring stock and wine to a simmer in a large skillet. Add garlic, onion, green pepper, carrot, celery and thyme.
2. Simmer 4-5 minutes.
3. Add tomatoes, mushrooms, eggplant, bay leaf, tomato paste and beans; bring to a simmer.
4. Add pasta and oregano; bring to a simmer, cook until pasta is tender. The pasta will thicken the broth.
5. Add enough water or broth to keep it the consistency of a thick chowder.

Yield = 4 servings
Serving Size = 1 cup
Exchanges = 2 starch, 1/2 meat, 2 vegetables

Nutrition Facts: 
Calories = 225
Total Fat = 1 gram 
Saturated Fat = 0 grams
Cholesterol =  0 milligrams
Protein =  10 grams
Carbohydrates = 42 grams
Sodium = 345 milligrams
Dietary Fiber = 7 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Shredded Carrot and Raisin Salad

Ingredients:
1 lb. carrots, peeled and shredded
1 ½ cup thinly sliced, cored, peeled apples
¼ cup dark raisins
½ cup plain low-fat/non-fat yogurt or sour cream
1/3 cup skim milk
1 Tbsp. lemon juice
5 packets artificial sweetener
¼ tsp. ground nutmeg
¼ tsp. ground cinnamon

Instructions:

1. Combine carrots, apples and raisins in a large bowl.
2. Combine remaining ingredients; spoon over carrot mixture; toss to coat and refrigerate.

Yield = 3 cups (6 servings)
Serving Size = ½ cup
Exchanges = 2 Vegetable, 1 Fruit

Nutrition Facts:
Calories = 105
Total Fat = 3 grams 
Saturated Fat = 0 grams
Cholesterol = 1 milligram
Protein = 3 grams
Carbohydrates = 23 grams
Sodium = 48 milligrams
Dietary Fiber = 4 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Tofu Chili

Ingredients:
2 cups firm tofu, crumbled
1 clove garlic, minced
1 tbsp. chili powder
2 tbsp. Worcestershire sauce
vegetable cooking spray
1 onion, chopped
1 green pepper, chopped
2 ribs of celery, chopped
1 tomato, chopped
1 can (16 oz.) tomato sauce
1 can (15 oz.) dark red kidney beans, drained
1 can (15 oz.) chili beans
1/2 tsp. dried basil
1/2 cup chopped green onion or scallions for garnish

Instructions:

1. In a mixing bowl, combine tofu, garlic, chili powder and Worcestershire sauce; set the mixture aside.
2. Coat a large nonstick skillet with cooking spray.Sauté onion, green pepper and celery until the onion is translucent.
3. Add tofu mixture; cook and stir 3 minutes longer.
4. Add tomato, tomato sauce, beans and basil.
5. Mix well, cover, and simmer over medium-low heat for 30 minutes.
6. Garnish with chopped green onion, if desired.

Yield = 9 cups
Serving size = 1 cup
Exchanges = 1 lean meat, 1 starch, 1 vegetable

Nutrition Facts:
Calories = 153
Total Fat = 3 grams
Saturated Fat = 0 grams
Cholesterol = 0 milligrams
Protein = 11 grams
Carbohydrate = 23 grams
Sodium = 748 milligrams
Dietary Fiber = 7 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

California Coleslaw

Ingredients:
1 cup shredded cabbage
1 cup shredded red cabbage
1/2 cup chopped green pepper
1/2 cup shredded carrot
1/2 cup chopped sweet red pepper
1/4 cup chopped red onion
1/4 cup vinegar
1 Tbsp. plus 1 ½ tsp. minced parsley
1/4 cup low calorie Italian dressing
1 ½ tsp liquid sugar substitute
1/8 tsp. salt
1/8 tsp. pepper

Instructions:

1. Combine cabbage, carrot, green and red peppers, onion and parsley in a large bowl, stirring well. Set aside.
2. Combine vinegar, Italian dressing, sugar substitute, salt and pepper in jar; cover tightly and shake vigorously.
3. Pour dressing mixture over vegetables, tossing gently to coat well.
4. Cover and refrigerate until thoroughly chilled. Stir coleslaw lightly before serving, and serve, using a slotted spoon.
   

Yield = 8 servings
Serving Size = 1/2 cup
Exchanges = 1 vegetable

Nutrition Facts:
Calories = 40
Total Fat = 1 gram
Saturated Fat = 0 grams
Cholesterol = 4 milligrams
Protein = 2 grams
Carbohydrates = 6 grams
Sodium = 131 milligrams
Dietary Fiber = 1 gram

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Strawberry Smoothie

Ingredients:
8 ounces plain nonfat yogurt
¼ cup skim milk
3 packets Splenda sweetener
3 cup frozen strawberries
1 cup ice cubes

Instructions:

1. Combine yogurt, milk, and Splenda in blender.
2. With blender running, add strawberries, a few at a time, through opening in lid.
3. Blend until smooth; add ice cubes one, at a time, through opening in lid.
4. Pour into glasses.

Yield: 4 (6-ounce) servings
Serving Size: 6 ounces
Exchange: ½ Milk, 1 Fruit

Nutrition Facts:
Calories = 82
Total Fat = 0 grams 
Saturated Fat = 0 grams
Cholesterol = 1 milligram
Protein = 5 grams
Carbohydrates = 16 grams
Sodium = 57 milligrams
Dietary Fiber = 2 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Zesty Salmon Fillets

Ingredients:
2 Salmon fillets (4 oz each)
1 Tbsp. low-fat mayonnaise
2 Tbsp. Balsamic vinegar
2 Tbsp. mustard

Instructions:

1. Broil salmon fillets for 5 minutes.
2. Mix together mayonnaise, balsamic vinegar, and mustard.
3. Spread mixture on top of each fillet and broil for another 5 minutes.

Yield: 2 fillets
Serving Size : 1 fillet
Exchanges: 3 Lean meat, ½ Fat

Nutrition Facts:
Calories = 213
Total Fat = 9.5 grams 
Saturated Fat = 1 gram
Cholesterol = 65 milligrams
Protein = 23 grams
Carbohydrates = 5 grams
Sodium = 483 milligrams
Dietary Fiber = 0 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Chocolate Banana Brownies

Ingredients:
4 Tbsp. cocoa powder
1 very ripe banana
2 large egg whites
1 tsp. baking powder
1 cup flour
3/4 cup water
4 tsp. artificial sweetener powder or 2 tsp. liquid
1 tsp. vanilla extract
1/4 tsp. salt
1/2 cup oat bran

Instructions:

1. Preheat oven to 350 degrees F. Spray an 8-inch square pan with nonstick cooking spray.
2. Place the cocoa, 1/4 cup water, and the banana into a large blender or food processor. Blend until smooth.
3. Add the artificial sweetener, egg whites, vanilla extract, baking powder, and salt.  Blend until mixture is smooth.
4. Add the flour, oat bran, and 1/2 cup water a little at a time and blend again until smooth.
5. Pour the chocolate mixture into the prepared pan.  Bake for 20-25 minutes.  Cool.

Yield = 12 brownies
Serving Size = 1 brownie
Exchanges Per Serving = 1 starch

Nutrition Facts:
Calories = 71
Total Fat = 0.5 grams 
Saturated Fat = 0 grams
Cholesterol = 0 milligrams
Protein = 3 grams
Carbohydrates = 15 grams
Sodium = 96 milligrams
Dietary Fiber = 2 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Roasted Pomegranate Chicken

Ingredients:

Ingredients:
1 tablespoon olive oil 
1 tablespoon minced garlic 
1 (3 1/2 to 4-pound) chicken, quartered 
1 pomegranate, halved 
1/4 cup dry white wine 
Juice of 1 lemon 
2 teaspoons white granulated sugar
1 teaspoon cinnamon
Salt and pepper

Instructions: 

1. Preheat oven to 375 degrees Fahrenheit. Take the skin off of the chicken. In a small bowl, mix oil and garlic. Brush over chicken. 
2. Place chicken in a shallow baking dish. Bake in preheated oven for 45 minutes, basting several times with pan juices, until chicken is browned and juices run clear when a thigh is pierced at thickest part with a fork. 
3. Remove 1 tablespoon seeds from pomegranate. Set aside for garnish. Squeeze juice from remaining pomegranate through a sieve into a small bowl. 
4. In a small saucepan, mix pomegranate juice, wine, lemon juice, sugar and cinnamon. Bring to a boil over high heat. Reduce heat to low and cook 5 minutes. Season sauce with salt and pepper to taste. 
5. Transfer roasted chicken to a serving platter and pierce each piece several times. Pour sauce over chicken. Garnish with pomegranate seeds and serve at room temperature. 

Yield: 4 Servings
Serving Size: 1 Chicken Quarter
Exchanges: 6 Meat, 1/2 Fruit

Nutrition Facts:
Calories = 322
Total Fat = 14 grams
Saturated Fat = 4 grams
Cholesterol = 171 milligrams
Protein = 44 grams
Carbohydrate = 5 grams
Sodium = 346 milligrams
Dietary Fiber = 0 grams

Credits: 
Recipe from: Everyday Cooking for the Jewish Home by Ethel G. Hofman. Modified by Bonnie R. Giller, MS, RD, CDN, CDE

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Potato Zucchini Latkes

Ingredients:

3 oz. potato, grated
1 ½ cup zucchini, grated
1 tsp. onion, grated 
1 egg white, beaten
Seasonings to taste
Nonstick cooking Spray

Instructions:

1. Peel and finely grate zucchini. Pat dry with a towel. 
2. Peel and finely grate potato.
3. Beat egg white and combine with potato, zucchini and seasonings (onion powder, garlic powder, pepper) to taste. Mix well.
4. Spray skillet with nonstick cooking spray and drop mixture by spoonful into pan.
5. Cook over medium-high heat until golden brown on both sides.

Yield: 1 serving 
Exchange: 1 starch, 1 vegetable

Nutrition Facts: 
Calories= 110 
Fat= 0 gm 
Cholesterol= 0 mg 
Carbohydrate= 22 gm
Dietary Fiber= 3 gm

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Tofu Veggie Burgers

Ingredients:

1 block firm tofu, reduced fat
1 medium onion, diced
2 stalks celery, diced
1 large carrot, grated
12 mushrooms, chopped very fine
1 tbsp. olive oil
2 cups quick oatmeal
1 cup water
1 cup seasoned breadcrumbs
1 tsp. poultry seasoning
2 tsp. turmeric
Nonstick spray

Instructions: 

1. Drain and crumble tofu in a large mixing bowl and set aside. 
2. Heat a large skillet coated with nonstick spray and add olive oil. Sauté the onion, celery, carrots, and mushrooms. 
3. Add the oats, herbs and spices to the sauté mixture. Continue cooking until the oats are toasted. 
4. Add the water and stir to combine. 
5. Remove the skillet from heat and stir in the breadcrumbs. Let the mixture cool, then add it to the crumbled tofu and mix well. With your hands, shape the mixture into patties or balls. 
6. Brown the patties or balls until dark on both sides. Eat as is or as part of a sandwich. You can use the tofu balls in sauces or stews. Or, you can bake the mixture in a loaf pan for a delicious Tofu "Meat" Loaf.

Yield: 12 Patties or 24 Tofu Balls 
Serving Size: 1 Patty or 2 balls
Exchanges: 1 ¼ Starch, 1 Lean Meat

Nutrition Facts:
Calories = 145
Total Fat = 4 grams
Saturated Fat = 0.7 grams
Cholesterol = 0 milligrams
Protein = 7.5 grams
Carbohydrate = 20 grams
Sodium = 188 milligrams
Dietary Fiber = 3 grams 

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Pineapple Salsa

Ingredients:

1 cup finely chopped fresh pineapple
2 tablespoons finely chopped red onion
2 tablespoons finely chopped green onion
1 tablespoon finely chopped red bell pepper, optional
1 tablespoon finely chopped fresh cilantro
1 tablespoon honey
Dash ground red pepper, cayenne or chipotle
2 teaspoons finely minced jalapeno pepper, optional
1-1½ tablespoons juice of 1 fresh lime
¼ teaspoon black pepper

Instructions: 

1. Combine all ingredients.
2. Cover and refrigerate for an hour or more to blend flavors.
3. Serve with grilled or broiled fish.

Yield: 11 servings (approximately 1 1/3 cups)
Serving Size: 2 Tablespoons
Exchange: 2T = Free food

Nutrition Facts:
Calories = 20
Total Fat = 0 grams
Saturated Fat = 0 grams
Cholesterol = 0 milligrams
Protein = 0 grams
Carbohydrate = 5 grams
Sodium = 6 milligrams
Dietary Fiber = 0 grams 

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Classic Marinade

Ingredients:
½ cup rice or white wine vinegar
1 tbsp. canola oil
¼ cup finely chopped onion
1 small bay leaf
2 sprigs fresh rosemary, thyme or oregano (or ½ tsp. dried)
2 cloves garlic, finely minced
½ tsp. freshly ground black pepper
Assorted veggies, sliced into thick rounds
Lean meat, skinless poultry, or firm tofu cut into 2-inch cubes

1. In bowl, combine marinade ingredients until well blended.

2. Add food to be grilled and turn several times until all sides are coated.

3. Cover and refrigerate for at least 30 minutes, occasionally turning food so that marinade is evenly distributed.

4. Drain and discard marinade.

5. Thread skewers with vegetables, meat, poultry or tofu. Grill, turning often to prevent charring.

NOTE: It is best to make separate skewers for meat and vegetables, since cooking times will vary. If desired, make additional marinade for basting. DO NOT BASTE WITH USED MARINADE.

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Papaya, Jicama, and Avocado Salad

Ingredients:

¼ c. fresh lime juice
1 1/2 tbsp. extra-virgin olive oil
1/8 tsp. freshly ground black pepper, plus more for seasoning
1 small avocado, peeled and pitted
1 papaya (about 1 ½ pounds), peeled, seeded, and cut into 1/2-inch dice
1 medium (about 1 pound) jicama, peeled and cut into ½-inch dice
¼ c. fresh cilantro leaves, coarsely chopped

Instructions: 
In a small bowl, whisk together the lime juice, olive oil, and the pepper; set aside. Cut the avocado into ½-inch cubes. In a medium bowl, combine the papaya, jicama, and the avocado. Add the lime vinaigrette, and toss well to combine. Add the cilantro, season with pepper, and toss to combine. Serve.

Yield: 6 servings
Serving Size: 1/6 of the recipe
Exchange: 1 Fruit, 1 ½ Vegetables, 1 ½ Fats

Nutrition Facts:
Calories = 167
Total Fat = 9 grams
Saturated Fat = 1.5 grams
Cholesterol = 0 milligrams
Protein = 2 grams
Carbohydrate = 23 grams
Sodium = 9 milligrams
Dietary Fiber = 9 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Golden Squash Soup

Ingredients:

1 medium sized butternut squash, peeled and cut into ½ inch pieces (about 3 cups)
1 large onion, chopped
3 medium cloves garlic, chopped
1 tbsp. chopped fresh ginger
1 tsp. turmeric
1 tsp. curry powder
2 3/4 cups + 1 tbsp. fat-free vegetable broth
6 oz nonfat soy milk or fat-free milk
2 tbsp. chopped fresh cilantro
Salt & white pepper to taste

Instructions: 

1. Peel squash and cut into pieces.
2. Heat 1 tbsp. broth in medium soup pot. Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute. Add turmeric, curry powder, and mix well.
3. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes.
4. Place in blender and blend with soy milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat, and add cilantro.
    

Yield: 6 servings
Serving Size: 1 cup
Exchange: 1 Starch

Nutrition Facts:
Calories = 70
Total Fat = 0 grams
Saturated Fat = 0 grams
Cholesterol = 0 milligrams
Protein = 2 grams
Carbohydrate = 15 grams
Sodium = 233 milligrams
Dietary Fiber = 3 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Sweet Mango Crumble

Ingredients:

¼ cup whole wheat flour

½ cup all-purpose flour, divided

½ cup toasted wheat germ

¾ cup old-fashioned oats

½ cup Splenda Brown Sugar Substitute^®

¼ cup chopped walnuts

1 ½ tsp. ground cinnamon

2 tbsp. Smart Balance Light^® margarine, melted

3 yellow delicious apples

3 red delicious apples

3 tbsp. lemon juice

2 mangos, peeled and chopped
 

Instructions: 

1. Preheat the oven to 375 degrees F.  Spray a 13 x 9 inch baking dish with nonstick cooking spray.
2. Mix together ¼ cup all-purpose flour, whole wheat flour, wheat germ, oats, Splenda Brown Sugar Substitute^®, walnuts, and cinnamon in a bowl.  Stir in melted Smart Balance Light^®  margarine and set aside.
3. Core the apples and chop.  Spritz with lemon juice and stir.  Mix in remaining ¼ cup all-purpose flour; gently fold in mango.  
4. Place the apple and mango mixture in the prepared baking dish.  Sprinkle the flour-oat mixture evenly over the top.  Bake for 45 minutes, until the apples are tender.

Yield: 18 servings  
Serving Size: 1 cup
Exchanges: 1 Fruit, ½ Starch, ½ Fat

Nutrition Facts:
Calories = 125
Total Fat = 2 grams
Saturated Fat = 0.4 grams
Cholesterol = 0 milligrams
Protein = 2 grams
Carbohydrate = 24 grams
Sodium = 12 milligrams
Dietary Fiber = 3 grams 

Original recipe from the American Dietetic Association; modified by BRG Dietetics & Nutrition, P.C.

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Jicama Salad

Ingredients: 
One 8-ounce jicama, peeled and cut into ½ inch sticks
1 small cucumber, thinly sliced
1 medium orange, peeled and sectioned
¼ cup white wine vinegar
2 tablespoons canola oil
1 teaspoon fresh lemon juice
¼ teaspoon chili powder
¼ teaspoon salt

Instructions: 
1. Combine the Jicama, cucumber and orange segments in a serving bowl.
2. Whisk together the vinegar, oil, lemon juice, chili powder, and salt. Pour over the Jicama mixture; toss well. Chill.

Yield: 4 servings
Serving Size: ½ cup
Exchanges: ½ fruit, 1 vegetable, ½ fat, monounsaturated

Nutrition Facts:
Calories = 114 
Total Fat = 7 grams
Saturated Fat = 1 gram 
Cholesterol = 0 milligrams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Summer Rice Salad with Tomatoes, Cucumber, and Yellow Pepper

Ingredients:
1 ½ cups Arborio rice 
2 tsp. salt 
2 tbsp. white wine vinegar 
1 medium clove garlic, minced 
Freshly ground black pepper 
1 tbsp.honey 
1 medium yellow bell pepper cored, 
  seeded & diced
½ medium cucumber, peeled, halved 
lengthwise & diced
1 tbsp. minced fresh parsley leaves
1 tbsp. minced fresh basil leaves
2 small, ripe tomatoes (about ½ lb)
peeled, seeded & diced

Instructions:
1. Bring 4 quarts water to boil in a medium saucepan. Add the rice and salt and boil, stirring occasionally, until al dente (soft on outside, firm on inside), 15 to 17 minutes. Drain the rice and place it in a large bowl.
2. Whisk the vinegar, garlic, salt and pepper to taste in a small bowl. Whisk in the honey until smooth. Drizzle the dressing over the rice and toss gently.
3. Cool the rice to room temperature while you prepare the remaining ingredients.
4. Add the tomatoes, bell pepper, cucumber, parsley and basil to the cooled rice.
5. Mix thoroughly and adjust the seasonings. Serve immediately or set aside for up to 2 hours at room temperature.

Yield = 6 servings
Serving Size = 1 cup
Exchanges = 3 Starch, 1 Vegetable

Nutrition Facts:
Calories = 243 
Protein = 5 grams
Total Fat = 0 grams 
Carbohydrates = 53 grams
Saturated Fat = 0 grams 
Sodium = 781 milligrams
Cholesterol = 0 milligrams 
Dietary Fiber = 2 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Cherry Chili Pepper Salad

Ingredients: 
1¼ cup fresh sweet cherries, pitted
1 cup each thinly sliced sweet yellow and green peppers
¼ cup thinly sliced mild chili pepper
2 Tbsp finely chopped onion
2 Tbsp white wine vinegar
½ Tbsp olive oil
2 tsp sugar
salt and pepper to taste
1 Tbsp pickled ginger strips, optional
4 cups mixed greens

Instructions: Toss together all ingredients except greens; refrigerate 1 hour or longer. Serve on mixed greens.

Yield = 6 servings
Serving Size = 1 cup
Exchanges: 1 Fruit

Nutrition Facts:
Calories = 57
Total Fat = 1 gram 
Saturated Fat = 0 grams
Cholesterol = 0 grams 
Carbohydrate = 11 grams  
Protein = 1 gram
Sodium = 7 mg (without added salt)
Dietary fiber = 2 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Poached Pears in Cranberry Juice

Ingredients: 
1 ½ cups fresh cranberries, rinsed and picked over
2 cups apple juice (no sugar added)
1 tablespoon honey
4 large, firm, almost-ripe Bartlett or d'Anjou pears (about 2 pounds), halved, cored, and peeled
1/4 teaspoon cinnamon
1/8 teaspoon ground cardamom or nutmeg
2 packets Splenda
1/4 teaspoon almond extract

Instructions: 

1. Put cranberries and apple juice in a 3-quart heavy-bottom saucepan. Bring to a boil. 
   Reduce heat to simmering. Cover and cook until all the berries pop (about 7 minutes). In a bowl, press out juices with a large spoon. Stir honey into juices. Discard solids.

2. Arrange pears in layers in saucepan, rounded sides down. Cover with cranberry liquid. 
   Bring to a boil. Reduce heat to simmering. Cover and simmer until firm-tender (about 10 
   minutes). Sprinkle with spices. Gently spoon liquid over pears. Uncover and let stand for 
   10 minutes. 

3. With slotted spoon, transfer pears to a 3-quart covered bowl. Add Splenda to juices, 
   stirring until dissolved, and pour over fruit. Cover and refrigerate several hours (or 
   overnight) to permit flavors to develop fully.

Yield: 8 Servings
Serving Size: 1 serving (1/2 pear)
Exchange: 2 Fruits

Nutrition Facts:
Calories = 109
Total Fat = 1 gram 
Saturated Fat = 0 grams
Cholesterol = 0 grams 
Carbohydrate = 27 grams  
Protein = 1 gram
Sodium = 2 mg
Dietary fiber = 4 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Fig and Oat Bars

Ingredients for the Base:
¾ cup whole wheat flour
¼ cup oat bran
½ cup all-purpose flour
1 tsp. baking powder
¼ tsp. salt
1/3 cup Splenda for Baking
1 tsp. vanilla extract
1 egg white
¼ cup skim milk
¼ cup unsweetened applesauce

Ingredients for the Filling:
½ cup chopped dried figs
½ cup dates
1 cup chopped dried prunes
½ cup raisins
Boiling water

Ingredient for the Topping:
½ cup low-fat granola

Instructions: 

1. Pre-heat the oven to 350 F. 
2. Cover the filling ingredients with boiling water. Cover and let stand for 5 minutes. 
3. In a bowl, combine all dry ingredients for the base.
4. In a separate bowl, combine all wet ingredients. 
5. Add the combined wet ingredients into the dry ingredients and mix thoroughly.
6. Spread the base mixture into a square pan that has been floured. 
7. Stir the fruit filling until it is smooth and has a consistency similar to that of applesauce.
8. Spread the fruit filling over the base and top with low-fat granola. 
9. Bake for 18-20 minutes. 

Yield: 16 servings
Serving Size: 1 bar
Exchange: 1 Starch, 1 Fruit

Nutrition Facts:
Calories = 141
Total Fat = 0 grams 
Saturated Fat = 0 grams
Cholesterol = 0 grams 
Carbohydrate = 33 grams  
Protein = 3 grams
Sodium = 126 milligrams
Dietary fiber = 3 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Peach Cobbler

Ingredients:

6 medium peaches, sliced
6 1/3 tbsp. Splenda
1 tbsp. cornstarch
1 tsp. fresh lemon juice
½ tsp. ground cinnamon
1 cup all-purpose flour
1 ½ tsp. baking powder
½ tsp. table salt
3 tbsp. light margarine
½ cup nonfat milk

Instructions: 

1. Preheat oven to 375 degrees.

2. In a large saucepan, combine peaches, 5 1/3 tablespoons Splenda, cornstarch, lemon juice and cinnamon; toss to coat peaches. 

3. Bring to a boil over medium heat. Cook until mixture thickens, about 1 minute.

4. Remove from heat and transfer mixture to an 8-inch square baking pan.

5. In a separate bowl, combine flour, remaining tablespoon of Splenda, baking powder and salt. Work in margarine with a fork until mixture resembles course crumbs.

6. Add milk and stir until flour mixture is evenly moistened.

7. Sprinkle topping mixture over peach mixture.

8. Bake until topping is golden brown and filling is bubbly, about 20-25 minutes.
   

Yield: 8 servings
Serving Size: 1 piece
Exchanges: 1 Starch, 1 Fruit

Nutrition Facts:
Calories = 127 
Total Fat = 2 grams
Saturated Fat = 0 gram 
Cholesterol = 0 milligrams
Protein = 3 gram
Carbohydrate = 26 grams 
Sodium = 451 milligrams
Dietary Fiber = 2 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Apple Persimmon Salad

Ingredients:
1 Tbsp. walnut pieces, toasted
2 Tbsp. orange juice
1 Tbsp. sherry wine vinegar
1 Tbsp. olive oil
3 sweet apples, rinsed, cored, and thinly sliced lengthwise
3 firm-ripe persimmons, rinsed, stemmed, and thinly sliced lengthwise

Instructions:
In a bowl, combine orange juice, vinegar, and olive oil. Add apples, persimmons, and toasted walnuts and mix to coat.

Yield = 6 servings
Serving Size = 1/2 cup
Exchanges = 1 fruit; 1/2 fat 

Nutrition Facts:
Calories = 82 
Total fat = 3 grams
Monounsaturated fat = 2 grams
Polyunsaturated fat = 1 gram
Saturated fat = 0 grams
Cholesterol = 0 milligrams
Protein = 1 gram
Carbohydrates = 14 grams
Sodium = 1 milligram
Dietary Fiber = 2 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Lemon Garlic Salmon

Ingredients:
1 tbsp. olive oil
2 tsp. minced garlic
1 tsp. lemon pepper
2 six-ounce salmon fillets, raw
Lemon juice

Instructions:

1. Heat olive oil in a non-stick skillet over medium-high heat.

2. Stir in minced garlic.

3. Season the fillets on both sides with the lemon pepper.

4. Place the fillets in the skillet and cook until it flakes when tested with a fork. Make sure to flip the fillets midway through cooking to brown on each side.

5. Sprinkle with lemon juice and serve.

Yield: 2 servings
Serving Size: approx. 5 oz. fillet
Exchanges: 5 Meat, 1 Fat

Nutrition Facts:
Calories = 324 
Total fat = 15 grams
Monounsaturated fat = 8 grams
Polyunsaturated fat = 4 grams
Saturated fat = 3 grams
Cholesterol = 83 milligrams
Protein = 34 gram
Carbohydrates = 2 grams
Sodium = 286 milligram
Dietary Fiber = 0 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Kiwi Chicken Sauté

Ingredients:
2 4-oz. chicken breast halves, boned and skinned
Freshly ground pepper
1/8 tsp. thyme, crushed
1 tbsp. olive oil
2 tbsp. white wine
1 kiwi, pared and sliced

Instructions:

1. Pound chicken between pieces of plastic wrap to flatten to about ¼ inch; sprinkle with pepper and thyme. 
2. Heat olive oil in skillet. 
3. Sauté chicken on medium-high heat about 4 minutes or until cooked and tender; turn once halfway through cooking time.
4. Remove to warm platter and keep warm.
5. Add wine to skillet; cook and stir 2 minutes.
6. Add kiwi; cook and stir gently 30 seconds longer.

Yield: 2 servings
Serving Size: 1 chicken breast
Exchanges: 3 ½ meat, ½ fruit, 1 ½ fat

Nutrition Facts:
Calories: 223 
Total Fat: 8 grams 
Monounsaturated fat: 5 grams
Polyunsaturated fat: 1 gram
Saturated fat: 1 gram
Cholesterol: 66 milligrams 
Protein: 27 grams 
Carbohydrate: 7 grams
Sodium: 76 milligrams
Dietary Fiber: 1.5 gram 

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Quinoa and Asparagus Salad

Ingredients:
2 cups fat free, low sodium chicken broth
1 cup quinoa, dry
8 asparagus spears
4 tbsp. lemon juice
Dill, fresh, to taste
2 garlic cloves, crushed
2 tbsp. olive oil
Pepper to taste

Instructions:

1. Bring broth to a boil; add quinoa.
2. Steam asparagus for 4 minutes, then rinse in cold water
3. Mix lemon juice, dill, garlic and olive oil.
4. Toss asparagus, quinoa, and dressing in a bowl.
5. Add pepper to taste.

Yield: 4 servings
Serving Size: ½ cup
Exchanges: 2 starch, 1 ½ fat

Nutrition Facts:
Calories: 233
Total Fat: 9 grams
Monounsaturated fat: 6 grams
Polyunsaturated fat: 2 gram
Saturated fat: 1 gram
Cholesterol: 0 milligrams
Protein: 8 grams
Carbohydrate: 30 grams
Sodium: 34 milligrams
Dietary Fiber: 4 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Pumpkin Pasta Bake

Ingredients:
12 ounces uncooked whole wheat penne pasta
1 tsp. olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
½ tsp. dried thyme
1 tsp. dried sage
1 15 ounce can pure pumpkin
1 cup nonfat ricotta cheese
¼ cup shredded parmesan cheese

Instructions:
1. Preheat oven to 400 degrees.
2. Cook pasta; reserve ½ cup of cooking water when finished.
3. Sauté onions and garlic in a large skillet for 5-6 minutes, until softened. Stir in zucchini and herbs and sauté for 3-4 minutes.
4. Stir in canned pumpkin and ricotta cheese.
5. Add drained pasta and ½ cup reserved liquid into skillet and mix well.
6. Spray an 11x7 baking dish with nonstick cooking spray. Add pasta mixture to baking dish.
7. Sprinkle with parmesan cheese. Bake for 10-15 minutes.

Yield: 10 servings
Serving Size: 1 piece
Exchanges: 2 starch, ½ meat, ½ vegetable

Nutrition Information:
Calories: 168
Total Fat: 2 grams
Monounsaturated fat: 1 gram
Polyunsaturated fat: 0 grams
Saturated Fat: 0.5 gram
Cholesterol: 7 milligrams
Protein: 10 grams
Carbohydrate: 31 gram
Sodium: 107 milligrams
Dietary Fiber: 6 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Minty Hot Cocoa

Ingredients:
2 tsp. unsweetened cocoa powder
1-2 packets of Splenda sweetener
1 cup non-fat milk
½ tsp. vanilla extract
½ tsp. peppermint extract

Directions:
Mix cocoa and Splenda in a large mug. Heat milk in microwave for 1 ½ minutes, until hot. Add hot milk to cocoa slowly, stirring until well-blended. Stir in vanilla and peppermint extracts.

Yield = 1 serving
Serving Size = 1 cup
Exchanges = 1 milk

Nutrition Facts
Calories = 97
Total fat = 0.5 grams
Monounsaturated fat = 0 grams
Polyunsaturated fat = 0 grams
Saturated fat = 0 grams
Cholesterol = 4 milligrams
Protein = 9 grams
Carbohydrates =15 grams
Sodium = 104 milligrams
Dietary Fiber = 1 grams

(Adapted from WebMD)

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Parsnips with Sautéed Onions

Ingredients:
2 tsp. olive oil
4 onions, thinly sliced (about 4 cups)
1 tbsp. dried thyme
½ tsp. salt
1/8 tsp. black pepper
1½ lbs. parsnips, peeled and thinly sliced (about 8 parsnips)
1 cup reduced sodium chicken or vegetable broth

Instructions:

1. Preheat oven to 400° F. Coat a 1½ quart shallow baking dish with cooking spray. 
2. Heat oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring frequently, until golden, 8-10 minutes. Add thyme, salt and pepper; remove from heat.
3. Spread half the parsnips in the prepared dish. Cover with onions. Top with the remaining parsnips and pour in broth. Tightly cover the dish with aluminum foil and bake until the parsnips are very tender, about 1 hour.
4. Remove from the oven. Set the oven to broil. Uncover the dish and baste the top with juices. Broil until the top begins to brown, 3-4 minutes.

Yield: 8 servings
Serving Size: 1 cup
Exchanges: 1 starch, 1½ vegetable

Nutrition Facts
Calories: 107
Total Fat: 1.5 grams
Saturated Fat: 0 grams
Polyunsaturated Fat: 0 grams
Monounsaturated Fat: 1 gram
Cholesterol: 0 milligrams
Protein: 2 grams
Carbohydrate: 23 grams
Sodium: 209 milligrams
Dietary Fiber: 5 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Mexican Stuffed Mahi-Mahi Tacos with Tropical Salsa

Tropical Salsa
1 cup fresh strawberries, diced
½ cup mango, diced
¼ cup papaya, diced
¼ cup pineapple, diced
¼ cup green pepper, diced 
2 tbsp. red onion, diced 
2 tbsp. scallions, chopped 
2 tbsp. lime juice
1 tbsp. fresh cilantro, chopped 
1 ½ tsp. rice wine vinegar
Cayenne pepper to taste

Tacos  

1 lb. mahi-mahi, cut into 8 (2 oz.) pieces
¼ tsp. black pepper
¼ tsp. ground cumin
¼ tsp. coriander
¼ tsp. chili powder
8 (6 inch) whole grain corn tortillas
2 cups cabbage, shredded

Instructions:

1. Gently mix all salsa ingredients together and season with cayenne pepper to taste. Set aside.
2. Season mahi-mahi with pepper, cumin, coriander, and chili powder. Place on grill and cook until fish is firm and reaches an internal temperature of at least 145° F. In the meantime, warm the tortillas in the oven or on the grill if desired.
3. Top each tortilla with 1 piece of fish, ¼ cup of cabbage, and 1/3 cup of tropical salsa.  

Yield: 4 servings
Serving Size: 2 tacos, with ¼ cup cabbage and 1/3 cup salsa on each taco
Exchanges: 1 ½ starch, 4 meat, 1 fruit


Nutrition Facts
Calories: 120
Total Fat: 7 grams
Saturated Fat: 0.5 gram
Polyunsaturated Fat: 4.5 grams
Monounsaturated Fat: 1.5 grams
Cholesterol: 0 milligrams
Protein: 3 grams
Carbohydrate: 11 grams
Sodium: 227 milligrams
Fiber: 4 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Raspberry Walnut String Bean Salad

Ingredients:

Dressing
¾ cup fresh raspberries
2 shallots
4 tbsp. red-wine vinegar
2 tbsp. Dijon mustard
¼ tsp. salt
¼ tsp. ground pepper
2 tbsp. walnut oil

Salad
1 lb. fresh string beans, trimmed
3 tbsp. walnuts, coarsely chopped
6 cups mixed greens

Instructions:

1. In a food processor, pulse raspberries with the shallot. Add vinegar, Dijon mustard, salt and pepper. Slowly add walnut oil. Set aside.
2. Steam string beans until crisp-tender, about 8 minutes, or until desired consistency.
3. Place walnuts in a small dry skillet over medium-low heat, stirring constantly until nuts become fragrant, about 2 to 3 minutes. Transfer to a small bowl to cool.
4. Combine string beans and mixed greens and toss with prepared salad dressing. Sprinkle with walnuts.

Yield: 6 servings
Serving Size: 1 ½ cups
Exchanges: 2 vegetable, 1 ½ Fat

Nutrition Facts
Calories: 120
Total Fat: 7 grams
Saturated Fat: 0.5 gram
Polyunsaturated Fat: 4.5 grams
Monounsaturated Fat: 1.5 grams
Cholesterol: 0 milligrams
Protein: 3 grams
Carbohydrate: 11 grams
Sodium: 227 milligrams
Fiber: 4 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Pomegranate-Orange Glazed Turkey

Ingredients:

Turkey

3 ½ pound turkey breast
¼ tsp. black pepper

Glaze:

1 tbsp. cornstarch
½ cup pomegranate juice
2 tbsp. honey
2 tbsp. balsamic vinegar
¼ cup low sodium fat free chicken broth
¼ cup orange juice

Instructions:

1. Preheat oven to 350 degrees F. 
2. Dissolve cornstarch in ¼ cup of pomegranate juice in a small saucepan.  Stir in remaining pomegranate juice, honey, balsamic vinegar, broth and orange juice. Bring to a boil and cook 1-2 minutes, until thickened.
3. Sprinkle both sides of turkey breast with black pepper and place on rack in shallow roasting pan.  Cover and bake for 1 - 1¼ hours.
4. Brush ½ of the glaze over the turkey breast; continue baking, uncovered, for 10 minutes.  Repeat with remaining glaze and bake an addition 10 minutes.

Yield: 16 servings
Serving Size: 3 oz.
Exchanges: 3 Meats, ¼ Fruit

Nutrition Facts
Calories: 115
Total Fat:  0.5 grams
Saturated Fat: 0 gram
Polyunsaturated Fat: 0 grams
Monounsaturated Fat: 0 grams
Cholesterol:  53 milligrams
Protein:  21 grams
Carbohydrate:  4 grams
Sodium:  34 milligrams
Fiber:  0 grams

Bonnie R. Giller, MS, RD, CDN, CDE | BRG Dietetics & Nutrition, P.C. | BRGHealth.com | (516) 486-4569

Stuffed Zucchini with Turkey, Brown Rice and Edamame

Ingredients:

6 medium zucchini (~ 3lbs)
1 tsp. olive oil
1 onion, chopped
½ red bell pepper, chopped
1 ½ lb. ground white turkey
2 garlic cloves, crushed
1 cup cooked brown rice
1 cup frozen thawed Edamame, shelled
¾ cup fresh basil, finely chopped
¼ cup tomato sauce
¼ tsp. ground red pepper
¼ tsp. cumin
¼ tsp. garlic powder
¼ tsp. onion powder

Instructions:

1. Preheat oven to 375°. Cut stem and flower ends off zucchini.
2. Cut zucchini in half lengthwise, then scoop out the zucchini flesh and seeds using a melon baller (save to use in a vegetable dish) leaving approximately ½ inch of flesh attached to the skin. Microwave zucchini 3-4 minutes on high.
3. Heat olive oil in a non-stick pan and sauté the chopped onion and peppers until soft, approximately 5 minutes. Remove and place in a bowl and set aside.
4. Add ground turkey to hot pan and cook until starting to brown. When turkey is about half cooked, add crushed garlic cloves and continue to cook until turkey is well browned, breaking into small pieces. Remove cooked ground turkey to mixing bowl.
5. Add cooked brown rice, Edamame, chopped basil, and tomato sauce to turkey and vegetable mixture and gently combine.
6. Add remaining seasons and mix well.
7. Spray a roasting pan with non-stick cooking spray. Stuff zucchini with approximately ½ cup stuffing mixture.
8. Place stuffed zucchini into roasting pan, stuffing-side up. Roast uncovered 20-30 minutes, until zucchini is tender-crisp, and filling is hot and slightly browned. Serve hot.

Yield: 12 servings
Serving Size: 1 Stuffed Zucchini
Exchanges: 1 ½ meat, 1 vegetable, ½ starch

Nutrition Facts: