Starches

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Spicy Charred Corn Salad

  • Author: Alicia Calvo, MPH, RD, CDE, CEDRD
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30
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Description

Hot red chili pepper adds a kick to this sweet corn salad.

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Ingredients

  • 6 ears of corn, husked, grilled and kernels cut from cobs
  • 1 small shallot, cut into rings
  • 1 red chili or Hot & Sweet jalapeño peppers, cut into rings
  • 5 Tbsp. fresh lime juice
  • 3 Tbsp. olive extra-virgin olive oil
  • Himalayan salt
  • Ground pepper
  • 3 Tbsp. whole milk Greek yogurt
  • 3 Tbsp. finely grated Parmesan cheese or crumbled Cotija cheese
  • ½ cup cilantro, coarsely chopped

Instructions

  1. Grill corn for about 10 minutes rotating until lightly charred on all sides.
  2. Meanwhile, mix shallot, chili, lime juice, and 3 Tbsp. olive oil in a medium bowl. Season with salt and pepper. Let sit at least 5 minutes or up to 1 hour.
  3. Add grilled corn kernels, yogurt, Parmesan or Cotija cheese and ½ of the cilantro. Toss to combine.
  4. Top corn salad with more Parmesan or Cotija and remaining cilantro before serving.
  5. Serve with grilled chicken or fish.

Notes

  • Serves:  6
  • Serving size: 1 cup
  • Calories 284
  • Grams Carbohydrate 26
  • Grams Protein 6
  • Grams Fat 30
  • Equivalents: 2 Starches, 2 Fats
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Potatoes Au Gratin

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 30 minutes
  • Cook Time: 90 minutes
  • Total Time: 2 hours
  • Yield: 8 1x
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Description

A classic French side dish that goes great with beef tenderloin, chicken, or pork loin.  Made with lactose free cheese and milk so those who are lactose intolerant can enjoy.

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Ingredients

6 Russet potatoes, washed and sliced thinly

1 onion, sliced into rings

Salt and pepper to taste

4 oz. Cabot lactose free cheddar cheese, shredded

4 oz. Boars Head lactose free white cheddar cheese, shredded

3 Tbsp. margarine or butter, melted

½ cup Lactaid milk

¼ cup bread crumbs

Instructions

  1. Preheat oven to 400 degrees.
  2. Butter a 9”x13” Pyrex dish.
  3. Layer potatoes onto the bottom of the prepared dish.  Top potatoes with a layer of sliced onions.  Season with salt and pepper to taste and sprinkle with cheese.  Repeat with remaining potatoes and onion.
  4. Pour melted margarine or butter and milk over the potatoes.  Top with remaining cheese and bread crumbs.
  5. Cover with aluminum foil and bake for 1 hour and then uncovered for 30 minutes in preheated oven.

Notes

Serving size:  ¾ cup

Calories:  256

Carbohydrate:   19 g

Protein:  10 g

Fat:  15 g

Equivalents:  1 Starch, 1 high fat Protein, ½ Fat

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Banana Bread

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 45
  • Total Time: 60
  • Yield: 12 slices
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Description

Banana bread is a quick and easy bread made from ripe bananas. The ripe bananas make the bread sweet so we could reduce the sugar by half. In this recipe, the brown sugar gives a caramelized flavor. Use a mixture of ripe bananas and fresh bananas to get chunks of banana baked into your loaf.

Ingredients

  • • 1/4 cup butter
  • • 1/4 cup sugar and 1/4 cup brown sugar
  • • 1 beaten egg
  • • 3 ripe bananas, mashed
  • • 1 tsp vanilla extract
  • • 1 1/2 cups flour
  • • 1 tsp salt
  • • 1 tsp baking soda
  • • 1 tsp baking powder

Instructions

  1. Preheat oven to 325°.
  2. Beat butter and sugar until smooth.
  3.  Add beaten egg, vanilla, and mashed bananas. Mix together.
  4. Mix dry ingredients together. Then, add to wet ingredients.
  5. Add mixture to a greased baking loaf pan.
  6. Bake for 45 minutes.
  7. Eat with a big SMILE on your face like a banana!

Notes

  • Serving size:  1/12 of loaf
  • Calories: 155
  • Grams Carbohydrate: 19
  • Grams Protein: .5
  • Grams Fat: 5
  • Equivalents: 1 starch 1 fat

 

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Wild Rice Salad

  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 20
  • Cook Time: 20
  • Total Time: 40
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Description

This delicious salad can be served as a side dish with rotisserie chicken or as a main course with chopped pieces of chicken.

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Ingredients

  • ½ cup wild rice
  • ½ cup brown rice
  • 1/3 cup red onion, chopped
  • 3 scallions, chopped
  • ¼ cup craisins or dried blueberries, chopped
  • ¼ cup almonds, chopped
  • ¼ cup cashews, chopped
  • 2 Tbsp. olive oil
  • 2 Tbsp. red wine vinegar
  • 1 Tbsp. fresh lemon juice
  • 1 tsp. Dijon mustard
  • 1 garlic clove, chopped
  • Salt and pepper to taste

Instructions

  1. Cook rice as directed ahead of time and cool.
  2. Add rice to a large bowl with onions, nuts and craisins or dried blueberries.
  3. Whisk together oil, red wine vinegar, lemon juice, Dijon mustard, garlic, salt and pepper.
  4. Mix dressing into rice mixture and serve chilled.

Notes

  • Serves:  6 – 8
  • Serving size: 1/2 cup
  • Calories: 165
  • Grams fat: 5
  • Grams protein: 2
  • Grams carbohydrate: 25
  • Exchanges: 1 Starch, 1/2 Fruit, 1 Fat

 

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GARLIC MASHED POTATOES

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Ingredients

  • 1 lb. russet potatoes
  • 1 peeled garlic cloves
  • ¼ cup 1% milk
  • 1 Tbsp. light butter

Instructions

  1. Peel and cut potatoes in half. Place in 5 quart pan, cover with water and bring to a boil over high heat. Cook until tender, 10 to 15 minutes.
  2. Meanwhile, in a 1 quart pan, combine garlic, milk and butter. Cover and place over medium low heat until garlic is tender, about 10 minutes.
  3. In a blender or food processor, puree garlic and milk mixture.
  4. Drain potatoes. Return to pan and add garlic mixture. Mix with mixer until smooth. Add salt and pepper to taste.

Notes

  • Serves:  4
  • Serving size:  1/2 cup
  • Total Calories: 110
  • Carbohydrates: 20 g
  • Protein: 3 g
  • Fat: .5 g

Equivalent

  • 1 Starch