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NEWS | March 15, 2011

National Nutrition Month Healthy Recipes

By Greer Gowan, nutrition program manager HAWC

Wild Rice Spring Rolls

These spring rolls are a fun way to get your children to eat more vegetables. They are delicious on their own or served with Asian Dipping Sauce. This recipe can be doubled or tripled as needed. You can even cut each roll in half to serve them on an appetizer platter.

8 Servings

1 teaspoon vegetable oil
1 teaspoon minced garlic
1 teaspoon minced ginger
1/4 cup chopped onion
1/4 cup chopped green pepper
1/4 cup frozen corn kernels, thawed
1 cup cooked wild rice
1 cup shredded cabbage
1/2 teaspoon salt
1/4 teaspoon pepper
8 100-percent rice paper spring roll wrappers or 8 iceberg lettuce leaves
These spring rolls are a fun way to get your children to eat more \
1. Heat the oil in a large skillet over medium heat. Add the garlic, ginger, onion, and pepper. Sauté for three to four minutes.
2. Add the corn, rice, cabbage, salt, and pepper. Cook for three to four more minutes, or until heated through.
3. Cover a baking sheet with parchment paper.
4. Dip a rice paper wrapper, one at a time, in hot water for a couple of seconds to soften. Place 2 tablespoons of the mixture in the center of the wrapper, fold in the sides, and roll them up. Place the rolls on the baking sheet. Repeat with the remaining wrappers.
5. Place the rolls in the refrigerator to cool for about 10 to 15 minutes, or until ready to
Tip: Iceberg lettuce leaves work well in place of the spring roll wrappers. Just separate the
large leaves from the outside of the lettuce, and serve the lettuce leaves with the filling
on the side. Each diner will then roll his or her own spring roll at the table.

Nutrition Facts per Serving:
Calories: 78.8, Fat: <1 g Cholesterol: 0 mg, Sodium: 152 mg, Carbohydrate 16.6 g, Fiber: 1.5 g,
Protein: 1.8 g, Calcium: 10.6 mg, Iron: <1 mg

Recipe courtesy of John Wiley & Sons, from Easy Gluten-Free: Expert Nutrition Advice with More than 100 Recipes by Tricia Thompson, MS, RD and Marlisa Brown, MS, RD, CDE, CDN and American Dietetic Association. ©2010, John Wiley & Sons.

Asian Dipping Sauce
This sauce goes great with any Asian recipe and also works well as a coating for chicken, fish or pork. If you're using it as a coating, brush the sauce on during the last few minutes of cooking to prevent burning.

Makes 1/2 cup
1/4 cup apricot preserves
1/4 cup peach preserves
1 tablespoon gluten-free soy sauce
1/2 teaspoon red pepper flakes (optional)
This sauce goes great with any Asian recipe and also works well as a coating for
In a small food processor, blend all ingredients until well combined.
Serving size: one tablespoon

Nutrition Facts per Serving:
Calories: 45.4, Fat: <1 g Cholesterol: 0 mg, Sodium: 130.8 mg, Carbohydrate: 11.6 g, Fiber: <1 g, Protein: <1 g, Calcium: 2.4 mg, Iron: <1 mg

Low-Fat Oven-Fried Chicken

Love the taste of fried chicken but hate the excess calories and fat? Here's a solution that's sure to please. Spicy yogurt sauce adds both flavor and practicality, acting as a base for the seasoned bread crumbs to keep the chicken moist during baking.

6 servings
Serving size: 1 thigh or breast half

1 cup plain low-fat yogurt
1 teaspoon paprika
1 teaspoon dried thyme
1⁄2 teaspoon salt
1⁄4 teaspoon cayenne pepper
1 clove garlic, minced
6 skinless chicken breast halves or 6 skinless
chicken thighs (1 3⁄4 to 2 pounds)
1 cup seasoned bread crumbs
1 tablespoon margarine, melted
Love the taste of fried chicken but hate the excess calories and fat? He during baking.
1. Preheat the oven to 400 degrees F.
2. Combine the yogurt, paprika, thyme, salt, pepper and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The chicken may be covered and refrigerated overnight or baked immediately.)
3. Prepare a shallow roasting pan or jelly roll pan with nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.
4. Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.

Nutrition Facts per Serving:
Calories: 240, Calories from fat: 69, Fat: 8 g, Saturated fat: 2 g, Cholesterol: 69 mg, Sodium: 721 mg, Carbohydrates: 16 g, Fiber: 1 g, Sugars: 2 g, Protein: 26 g

Exchange list approximations: Starch 1, Meat lean 3

From The New Family Cookbook for People with Diabetes by The American Diabetes Association and The American Dietetic Association. Copyright © 1999, 2007. Reprinted by permission of Simon & Schuster, Inc.