A Quick, Healthy Dish For People With Diabetes And Their Families

(NAPSI)-Diabetes is a serious disease that results in high glucose (sugar levels) in the blood, which can lead to serious health problems. Almost 24 million people in the United States have the disease. If you have diabetes, you know that the day-to-day steps needed to manage the disease can be hard. Diabetes can lead to blindness, loss of limb, kidney failure, heart disease, and early death. Managing diabetes can be easier if you set goals and make a plan. Talk with your health care team about making a plan, which should include ways to make healthier food choices, increase your physical activity, and reach and stay at a healthy weight. One part of your plan may be learning how to prepare a quick, healthy dish for your family. Follow these tips from the National Diabetes Education Program to make healthier meals that your whole family can enjoy:

• Before going to the grocery store, check flyers, ads, and websites to see what is on sale. Make a list of what you need, and check to see what foods you already have at home.

• Find recipes online or at your local library that have five to 10 ingredients or less.

• Buy fresh fruits and vegetables that are in season-they usually cost less.

• Buy items like fat-free or low-fat milk, cheese, and yogurt in the largest size you know your family will consume so you are not paying for extra packaging.

• Instead of flavored rice, buy plain brown rice. Add fresh or dried herbs and spices to add flavor.

• Look for deals on whole-grain, day-old breads in the bakery department. Search for specials on lean cuts at the meat counter.

• Prepare meals in advance to make mealtime less stressful, and use the leftovers to make other dishes.

Here's an example of a healthy dish that serves four and takes less than 30 minutes to prepare.

Red Snapper

(This recipe also works well with chicken breast used in place of

red snapper)

2 Tbsp. olive oil

1 medium onion, chopped

½ cup red pepper, chopped

½ cup carrots, cut into strips

1 clove garlic, minced

½ cup dry white wine*

¾ pound (12 oz.) of red snapper fillet

1 large tomato, chopped

2 Tbsp. pitted ripe olives, chopped

2 Tbsp. crumbled low-fat feta or low-fat ricotta cheese

*Water or fat-free broth can be used in place of white wine.

Instructions:

In a large skillet, heat olive oil and add onion, red pepper, carrots, and garlic. Sauté for 10 minutes then add wine and bring to a boil. Push the vegetables to one side of the pan. Arrange fillets in a single layer in center of skillet. Cover to cook for 5 minutes. Add tomato and olives. Top with cheese then cover and cook for 3 minutes or until fish is firm but moist. Transfer fish to a serving platter and add vegetables and pan juices. Serve fish on top of vegetables with brown rice. Enjoy!

Nutrition Information Per Serving for Red Snapper: Serving size ¼ red snapper (or 3 oz.) with ½ cup vegetables. Calories 285, Calories From Fat 80, Total Fat 10g, Saturated Fat 2g, Cholesterol 35mg, Sodium 160mg, Dietary Fiber 2g, Total Carbohydrate 8g, Protein 19g.

For more tasty, quick, and healthy recipes, order your free copy of the National Diabetes Education Program's Mas que comida recipe book by visiting www.YourDiabetesInfo.org or calling 1-888-693-NDEP (6337), TTY: 1-866-596-1162.

By the National Diabetes Education Program

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Minty Holiday Desserts Offer Healthier Entertaining Options

CC Note: Our staff members just adore the peppermint flavors. These recipes received the Fayette Front Page coveted "Four Chocolate Covered Strawberry" award.

(NAPSI)-The holidays bring more than stockings filled with goodies. Days can be filled with school events, shopping, decorating and party menu planning. Yet even the most experienced hostess may need ideas for delicious, make-ahead desserts that won't be too filling. Fortunately, creating scrumptious treats that taste indulgent but are easy on the waistline is simple with the right recipes.

Create delicious desserts with the refreshing holiday flavor of peppermint. And when made with Dreyer's/Edy's Slow Churned Peppermint Light Ice Cream, they have a third fewer calories than those made with full-fat mint ice cream but also a rich creamy texture not often found in light ice cream.

For example, Peppermint Ice Cream Lollipops are a jolly treat to serve Santa's elves of any age. They feature the favorite combination of ice cream and cake with a candy cane handle and can be made ahead, leaving you a little more time for holiday fun.

Peppermint Ice Cream Lollipops

(Makes 12-14 servings)

1 box yellow cake mix

Powdered sugar

2 cartons Dreyer's/Edy's Slow Churned Peppermint Light Ice Cream

Small candy canes or striped sugar sticks

Preheat oven to 350° F. Line two 10x15-inch rimmed baking pans (jelly-roll pans) with parchment or waxed paper. Coat with cooking spray. Prepare cake mix according to package directions. Divide batter between both prepared pans. Bake 12 minutes until golden brown and top springs back when touched. Remove from oven and sprinkle cake with powdered sugar.

Run a knife around pan to release edges. Place a clean towel over cake and invert pan. Remove pan and paper lining. Starting at long edge of cake, roll up cake and towel. Place cake seam side down on a wire rack to cool. Repeat with second cake.

Soften ice cream at room temperature about 10 minutes. Gently unroll cooled cakes. Scoop about 4 cups of ice cream onto each cake and spread evenly, ¼-inch thick. Reroll cakes without towel. Wrap in plastic and place in freezer until firm, at least 4 hours.

Slice cake 1-inch thick. Cut a slit in side of slices and insert candy canes. Serve immediately or wrap decoratively in plastic, twisting ends like lollipop wrappers. Freeze until ready to serve.

Have these ingredients on hand for a quick, creamy, adult dessert in a glass.

Peppermint Ice Cream Espressos

(Makes 2 servings)

Dreyer's/Edy's Slow Churned

Peppermint Light Ice Cream

2 servings brewed espresso, about ¼ cup each

2 tablespoons Kahlua or amaretto

Whipped cream

Pour ¼ cup hot or cool espresso into a demitasse cup or aperitif glass. Add Kahlua or amaretto. Add small scoops (about ¼ cup) of peppermint ice cream to espressos. Pipe whipped cream on top and serve immediately.

More Free Recipes

Ice cream lovers can find additional dessert ideas-including recipes made with two other seasonal favorites, eggnog and pumpkin-at icecream.com.

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