her recipe: Dietician Katherine Hines shares recipes that are safe for most diabetics

January 1, 2013 

Now that the holidays are over and it's time to think about New Year's resolutions, you're probably trying to get fit and eat healthy.

Katherine Hines, a certified diabetes educator and registered dietician with Health Matters of St. Francis, along with other diabetes educators, developed this month's her recipes.

The recipes were created to show people with diabetes how to adjust some popular dishes to make them healthier. Katherine's been a dietician for 13 years. Originally from Alabama, she came to Columbus when she got her first job here.

Katherine says eating healthy doesn't mean giving up your favorite dishes. Before she passes on healthy recipes and cooking tips to clients and patients, Katherine tests them in her own kitchen.

"I think it's important that I do cook," she said. "I try to understand what people are going through (with diabetes) and what you can do to make food taste better, healthier."

The next cooking demonstration, the sixth annual Diabetes Cooking Demo, is March 7. It has proved to be a popular class, she said. She recommends that people register for the free class soon because there's room for only 50 people.

Call 706-257-7715, and hit option 2 to RSVP.

Health Matters is at 3740 Woodruff Road in the old Rosemont Shopping Center.

Here are some healthy recipes with reduced fat, salt and sugar.

HERBED BREAD STUFFING WITH MUSHROOMS AND SAUSAGE

1½ pounds of peasant-style white bread (Hines used French bread)

4 (4 ounce) links of sweet Italian turkey sausage (she used the Jenny-O brand)

2 teaspoons butter

1 pound crimini (baby portobella) mushrooms, quartered

2 cups chopped onion

1¼ cups chopped carrot

1¼ cups chopped celery

½ cup minced fresh parsley

1 tablespoon fresh thyme leaves

1 tablespoon minced fresh sage

½ teaspoon salt

¼ teaspoon freshly ground black pepper

2 large eggs

1 14-ounce can fat-free, lower sodium chicken broth

Cooking spray

Preheat oven to 400 degrees

Trim crust from the bread. Cut bread into 1½-inch cubes. Arrange bread cubes in a single layer on two jelly-roll pans. Bake for 10 minutes about 10 minutes. Watch closely to make sure you don't burn the bread.

Remove bread and let cool. You can do this several days in advance. Put

SWEET POTATO CASSEROLE

2 pounds sweet potatoes, peeled and chopped

3/4 cup granulated sugar

¼ cup low-fat evaporated milk

3 tablespoons butter, melted

½ teaspoon salt

1 teaspoon vanilla extract

2 large eggs

Cooking spray

TOPPING

1½ ounces all-purpose flour (about 1/3 cup)

2/3 cup packed brown sugar

1/8 teaspoon salt

2 tablespoons melted butter

½ cup chopped pecans

Preheat oven to 350 degrees.

Place potatoes in a Dutch oven, cover with water. Bring to a boil. Reduce heat and simmer 20 minutes or until tender. Drain. Cool 5 minutes.

Place potatoes in a large bowl, add granulated sugar, evaporated milk, butter, salt and vanilla. Beat with a mixer at medium speed until smooth. Add eggs, beat well. Pour potato mixture in a 13-by-9-inch baking pan coated with cooking spray.

Lightly spoon flour into a dry measuring cup. Combine flour, brown sugar and salt. Stir with a whisk. Stir in the butter. Sprinkle flour mixture evenly over potato mixture. Arrange pecans evenly over top.

Bake at 350 degrees for 25 minutes or until just golden.

Remove the casserole from the oven and preheat broiler.

Broil casserole for 45 seconds or until the topping is bubbly. Let stand 10 minutes before serving.

MAC AND CHEESE

4 cups uncooked medium elbow macaroni

3 tablespoons all-purpose flour

1 teaspoon salt

¼ teaspoon black pepper

2¼ cups fat-free milk

¼ cup of 1/3 less fat cream cheese

2 teaspoons Dijon mustard

2 teaspoons Worchestershire sauce

½ teaspoon bottled minced garlic

1¼ cups shredded reduced-fat cheddar cheese

Cook pasta according to package directions, omitting salt and fat. Drain and set aside.

While pasta cooks, place flour, salt and butter in a large saucepan. Add milk, stirring with a whisk until well blended.

Crop cream cheese by the spoonful into the milk mixture, bring to a boil over medium-high heat, stirring constantly. Reduce heat, simmer another two minutes or until thick and the cream cheese melts, stirring occasionally. Stir in mustard, Worcestershire sauce and garlic. Simmer one minute.

Remove from heat.

Add cheddar cheese, stirring until cheese melts.

Combine the cheese mixture with the macaroni in a large bowl until it is mixed well.

Low-fat chocolate pudding pie

1¼ cups low-fat Oreo cookie crumbs

¼ cup melted margarine

1½ cups skim milk

4 (3½-ounce) boxes fat-free, instant chocolate pudding mix

1 8-ounce container light whipped topping

Mix cookie crumbs with butter, press into bottom and up the sides of a 9-inch pie pan.

Add milk to the dry pudding mix, beat with a whisk (or on low speed with an electric hand mixer) until well mixed.

Gently stir in 2 cups of the whipped topping.

Spread the mixture into the crust.

Refrigerate 45 minutes.

Before serving, using a pastry bag with a star tip, top pie with the remaining whipped topping.

Refrigerate any left-over pie.

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