THE ELECTRIC KITCHEN
Help keep diabetes under control with these recipes
NATIONAL and local medical experts in diabetes care will take part in the eighth annual Taking Control of Your Diabetes Conference and Health Fair on Feb. 10.
TAKING CONTROL OF YOUR DIABETES
Conference and Health Fair: 8:30 a.m. to 5 p.m. Feb.10
Place: Hawaii Convention Center
Registration: $35; $60 for two in advance. Includes lunch and snacks. Onsite registration is $40.
Also: Half-day conference Feb. 11, King Kamehameha Kona Beach Hotel. Registration is $15 by tomorrow or $20 onsite.
Call: (800) 998-2693 or visit www.tcoyd.org
Leading specialists will discuss new medicines and technologies for treating diabetes, complications of the disease and psychological barriers to controlling it.
Luncheon speaker will be former newspaper columnist Eddie Sherman.
These recipes are from the American Diabetes Association. Check out the Web site vgs.diabetes.org/recipe/index.jsp for more recipes and ideas on how to modify your own recipes.
Candied Walnut Salad
1 tablespoon margarine
2 tablespoons brown sugar
1/4 cup chopped walnuts
4 cups mixed salad greens
1/2 cup shredded carrots
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 teaspoon Dijon mustard
Preheat oven to 350 degrees.
Whisk together dressing ingredients; set aside.
Combine margarine and brown sugar. Microwave on high 30 seconds to melt margarine; stir well.
Toss walnuts with margarine and sugar and spread on baking sheet. Bake 15 to 20 minutes, until beginning to brown.
In a large salad bowl, toss greens and carrots with candied nuts. Drizzle with dressing. Serves 4.
Approximate nutritional analysis, per serving: 142 calories, 11 g total fat, 1 g saturated fat, no cholesterol, 79 mg sodium, 11 g carbohydrate, 1 g fiber, 9 g sugar, 2 g protein
Exchanges per serving: 1 vegetable, 1/2 carbohydrate, 2 fat
Basic Pot Roast
2 pounds boneless beef chuck or similar cut, trimmed
1 tablespoon canola oil
1 medium onion, chopped
2 garlic cloves, minced
4-1/2 cups water, divided
2 bay leaves
1 teaspoon pepper
6 medium potatoes, skins on, quartered
1 pound carrots, sliced 1/4-inch thick
5 stalks celery, in 1-inch pieces
3 tablespoons flour
In large pot with a lid, heat oil on medium high. Add meat and brown so a crispy crust forms on all sides, 5 to 8 minutes per side. Reduce heat to medium-low; add onion and garlic. Cook until onion is translucent, about 3 minutes. Transfer beef to plate; keep warm.
Add 2 cups water to pot and cook, scraping up browned bits from bottom. Return beef to pot; add bay leaves and pepper, then cover and simmer 1 hour, turning meat after 1/2 hour.
Add potatoes on top of meat and 2 more cups water. Cover and simmer 10 minutes.
Add carrots and celery, cover; simmer until potato is tender, about 15 minutes.
Discard bay leaves. Remove the meat to cutting board and slice; arrange in serving dish. Place potatoes, carrots and celery around meat. Keep warm.
In a small bowl, combine flour with 1/2 cup cold water. Stir into remaining liquid in pot. Cook, stirring constantly until thickened, about 3 minutes; Serve with meat and vegetables. Serves 8.
Approximate nutritional analysis, per serving: 352 calories, 9 g total fat, 3 g saturated fat, 93 g cholesterol, 11 mg sodium, 32 g carbohydrate, 5 g fiber, 7 g sugar, 34 g protein
Exchanges per serving: 2 starch, 3 lean meat, 1 vegetable
Chocolate Chip Cookies
1-1/2 cups flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup stick margarine
1/2 cup powdered sugar
1/4 cup firmly packed light brown sugar
1/4 cup unsweetened applesauce
2 tablespoons low-fat milk
2 teaspoons vanilla extract
1/2 cup chocolate chips
Preheat oven to 350 degrees. Spray 2 baking sheets with nonstick cooking spray.
Whisk together flour, baking soda and salt.
In separate bowl, beat margarine at medium speed until fluffy. Add sugars, egg, applesauce, milk and vanilla; beat 1 minute. Slowly add flour mixture and beat until combined, about 1 minute. Stir in chocolate chips.
Drop dough by teaspoonfuls onto prepared baking sheet. Bake until lightly browned, 14 to 16 minutes. Remove and cool on rack. Makes 3 dozen.
Approximate nutritional analysis, per serving: 72 calories, 3 g total fat, 6 mg cholesterol, 66 mg sodium, 10 g carbohydrate, no fiber, 6 g sugar, 1 g protein
Exchanges per serving: 1/2 carbohydrate, 1/2 fat
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at www.heco.com