Step out with recipes that go easy on sugar


POSTED: Wednesday, March 04, 2009

The American Diabetes Association holds its annual fundraising walk, Step Out to Fight Diabetes, on March 21 at Kapiolani Park. Formerly known as America's Walk for Diabetes, Step Out is about raising funds to help find a cure and raising a greater awareness of this devastating disease.




Walk for Diabetes

        » Race time: 8 a.m. March 21, with kick-off at 7:15 a.m., warm-up at 7:30 a.m.

        » Place: Kapiolani Park

        » Call: 947-5979 or visit diabetes.org/stepout

Did you know that 23.6 million Americans have diabetes and nearly one-quarter of the children and adults in the U.S. living with the diabetes don't even know they have it?

Did you know that Hawaii has one of the highest rates of diabetes, per capita?

Did you know that complications of diabetes may include heart disease, stroke, kidney disease, blindness, loss of limbs and nerve damage?

Did you know that if trends continue, one out of every three Americans will develop diabetes in their lifetime?

By participating in Step Out, you're not just walking and raising funds to eliminate one disease. You're also battling cardiovascular problems, kidney failure, blindness, lower-limb amputations, and much more.

Step Out starts with a 1.8-mile walk at Kapiolani Park, then walkers can enjoy refreshments, live entertainment, a keiki activity tent, and an educational health tent. Anyone can participate, so gather your friends and family to walk and raise funds for Step Out to Fight Diabetes.

Here are a few recipes we found at the American Diabetes Association Web site. More recipes and tips can be found at www.diabetes.org (click on “;nutrition.”;)



Crunchy Trail Mix

1-1/2 cups corn squares cereal (such as Corn Chex)
1-1/2 cups rice squares cereal (such as Rice Chex)
1 cup fat-free pretzel sticks
1/4 cup sliced almonds
1/4 cup raisins
3/4 teaspoon cinnamon
1/4 cup sugar-free maple syrup
1 tablespoon vegetable oil
1/2 teaspoon vanilla extract

Preheat oven to 325 degrees.

In large bowl, combine cereal, pretzels, almonds, raisins and cinnamon; mix well.

In small bowl, combine syrup, oil and vanilla; slowly pour over cereal mixture. Stir well to coat evenly. Spread in 15-by-10-inch baking pan coated with vegetable cooking spray. Bake 25 to 30 minutes or until golden brown, stirring frequently. Cool. Store in airtight container. Serves 8.

Approximate nutritional analysis per 1/2 cup serving: 110 calories, 3 g total fat, no saturated fat or cholesterol, 170 mg sodium, 17 g total carbohydrate, 2 g fiber, no sugar, 2 g protein.


Ginger Chicken with Vegetables

2 tablespoons vegetable oil
1 pound boneless, skinless chicken breasts, cut into thin strips
1 tablespoon grated ginger
1 large clove garlic, crushed
2/3 cup low-fat, low-sodium chicken broth
2 tablespoons Equal Spoonful OR 3 packets Equal sweetener
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons sesame oil
Hot cooked rice (optional)
1 bag frozen Asian-style vegetables, cooked and drained
Salt and pepper, to taste

Heat vegetable oil in large skillet. Cook and stir chicken, ginger and garlic about 10 minutes until chicken is cooked through.

Combine chicken broth, Equal, soy sauce, cornstarch and sesame oil until smooth. Stir into chicken mixture.

Cook over medium heat until thick and clear. Stir in cooked vegetables until heated through. Season to taste with salt and pepper. Serve over hot cooked rice, if desired. Serves 4.

Approximate nutritional analysis, per 1-1/4 cup serving: 257 calories, 11 g total fat, 1 g saturated fat, 66 mg cholesterol, 436 mg sodium, 10 g total carbohydrate, 3 g fiber, 2 g sugar.


Chocolate Mousse Pie

1 9-inch prepackaged pie crust
2 packages (1.4 ounces each) sugar-free fat-free chocolate pudding mix
1-1/3 cups fat-free milk
1 container (8 ounces) fat-free whipped topping, divided
2 tablespoons mini semi-sweet chocolate chips

Preheat oven to 400 degrees. Bake pie crust according to package directions. Remove from oven and cool thoroughly.

In medium bowl, whisk pudding mix and milk. Fold half of whipped topping into pudding mixture and fold until fully blended. Spread into pie crust and top with remaining whipped topping. Sprinkle top with chocolate chips. Serves 8.

Approximate nutritional analysis per serving: 194 calories, 6 g total fat, 2 g saturated fat, 1 mg cholesterol, 253 mg sodium, 30 g total carbohydrate, 2 g fiber, 7 g sugar.



More recipes from Hawaiian Electric Co.'s database are available at www.heco.com.