Join the American Diabetes Association on its 13th Annual Step Out Walk to Fight Diabetes on Saturday at Kapiolani Park. Walking helps control blood glucose levels and improves overall quality of life. It is also an activity that can help prevent or delay the onset of type 2 diabetes. The Step Out Walk is a great way to do something healthy with family and friends of all ages.
In the meantime, try one of these recipes courtesy of the American Diabetes Association.
HEARTY MINESTRONE WITH SAUSAGE
3 teaspoons canola oil, divided
1/2 of 8-ounce package reduced-fat breakfast sausage
4 ounces sliced mushrooms
1 medium zucchini, thinly sliced
1 cup chopped green bell pepper
1 can (14.5 ounces) stewed tomatoes with Italian seasonings
2 cups water
1/8 teaspoon dried red pepper flakes (optional)
1/4 of 13.25-ounce package dry multigrain vermicelli noodles, broken into thirds
2 cups loosely packed baby spinach
1/3 cup chopped fresh basil
1 tablespoon cider vinegar
1/2 teaspoon sugar
1/4 teaspoon salt
2 tablespoons grated Parmesan cheese (optional)
In a large pot over medium-high heat, heat 1 teaspoon canola oil. Add sausage and cook until browned, stirring constantly. Remove sausage from pot; set aside.
In pot, heat remaining oil. Add mushrooms, zucchini and bell pepper; cook 2 minutes, stirring constantly. Add tomatoes, water and pepper flakes if using. Bring to boil over high heat, then reduce heat, cover and simmer 15 minutes or until tomatoes are very tender. Break up large pieces of tomato with a spoon.
|STEP OUT WALK TO FIGHT DIABETES
>> When: 8 a.m. Saturday; registration starts 7 a.m.
Meanwhile, cook pasta in a separate pot according to package directions, omitting any salt; drain well.
Remove soup from heat and add remaining ingredients, except pasta and cheese. Spoon soup into 6 bowls, add pasta and top with cheese if using. Serves 6.
Approximate nutritional information, per serving: 145 calories, 55 calories from fat, 6 g total fat, 1.2 g saturated fat, 0 g trans fat, 10 mg cholesterol, 395 mg sodium, 18 g total carbohydrates, 4 g dietary fiber, 5 g sugars, 7 g protein
1/2 teaspoon olive oil
1 pound lean ground turkey
1/2 cup grated carrots
1/2 cup grated onions
1 teaspoon fresh thyme
1 teaspoon lemon zest
1 teaspoon finely chopped fresh parsley
1/4 teaspoon chili powder
1/4 cup low-salt, low-fat chicken broth
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground pepper
1 tablespoon grated Parmesan cheese (optional)
Preheat oven to 350 degrees. Lightly oil 8-inch square baking dish.
In large bowl, thoroughly mix all remaining ingredients except cheese.
To form meatballs, pull about 1/2 cup of turkey mixture, form ball and place into baking dish.
Cover with foil and bake 40 minutes. Remove foil and continue baking additional 15 minutes.
Remove from oven and sprinkle with cheese. Serves 6.
Approximate nutritional information, per serving: 160 calories, 5 g carbohydrate, 17 g protein, 8 g total fat, 2.0 g saturated fat, 0.1 g trans fat, 95 mg cholesterol, 260 mg sodium
CHOCO-PEANUT BUTTER POPCORN
1/3 cup semisweet chocolate chips
3 tablespoons smooth peanut butter
1 tablespoon trans-fat-free butter
4 cups air-popped popcorn
1/2 cup powdered sugar
Microwave chocolate chips, peanut butter and butter in 2-cup glass measuring cup, uncovered, on high for 30 seconds; stir. Microwave another 30 seconds or until mixture can be stirred smooth.
Pour over popcorn, stirring until evenly coated. Transfer coated popcorn to 1-gallon resealable plastic bag. Add powdered sugar, seal bag, and shake until well coated. Spread onto waxed paper to cool.
Store in airtight container in refrigerator. Serves 6.
Approximate nutritional information, per serving: 190 calories, 27 g carbohydrate, 4 g protein, 8 g total fat, 1.0 g saturated fat, 16 mg cholesterol, 162 mg sodium, 3 g fiber
More Hawaiian Electric Co. recipes are available at www.heco.com.