Mixed Berry Pie with Phyllo Crust
(from Secrets of Healthy Cooking)
SERVES: 8 | SERVING SIZE: 1 PIECE
One of the ways that we can cut fat and calories from desserts is to use fruit as a main ingredient and also phyllo dough instead of
butter-laden crusts.
10 sheets 9 × 14-inch frozen
phyllo dough
1 | Defrost phyllo dough in refrigerator for 3 hours or overnight.
2 | Preheat oven to 425°. Divide phyllo in half. One half will be the bottom crust
Nonstick cooking spray
1 quart fresh strawberries, washed
and cut into pieces the size of the
raspberries
2 cups fresh blueberries
1 pint fresh raspberries
and the remaining half will be for the top crust.
3 | Spray a 9-inch pie plate with nonstick cooking spray. Place a leaf of phyllo in
the pie plate and spray it. Top with another sheet of phyllo and spray.
Repeat this procedure with the first half of the phyllo.
4 | Mix all the berries together and place in pie plate.
5 | Cut the remaining phyllo into 1-inch strips and toss together. Place on top
of fruit. Spray with nonstick cooking spray.
Chef’s Secret
6 | Place in preheated oven and bake for 20–25 minutes until crust is golden.
Phyllo should not be defrosted
in the microwave or it will
become too moist and gummy.
When working with phyllo, it
is important to keep it covered
so that it does not dry out.
Cover with plastic wrap and a
damp towel to prevent it from
becoming too dry.
EXCHANGES/CHOICES
1/2 Starch
1 Fruit
If your crust gets too brown before 20 minutes, you can cover it with a sheet
of aluminum foil.
CALORIES 105 | CALORIES FROM FAT 20
TOTAL FAT 2.0 g | SATURATED FAT 0.3 g
TRANS FAT 0.0 g | CHOLESTEROL 0 mg
SODIUM 70 mg | POTASSIUM 195 mg
TOTAL CARBOHYDRATE 22 g
DIETARY FIBER 5 g | SUGARS 9 g
PROTEIN 2 g | PHOSPHORUS 40 mg
Secrets of Healthy Cooking
Barbara Seelig-Brown, $19.95
© 2015 American Diabetes Association
Order #6301-01
http://shopdiabetes.org/1765-Secrets-of-Healthy-Cooking.aspx
Chicken or Turkey Pot Pie
(from The Stress Free Diabetes Kitchen)
SERVES: 6 | SERVING SIZE: 1/6 RECIPE
Comfort food can be enjoyed even if you want to cook healthier. Phyllo dough makes a fabulously crispy top crust without the fat.
Garlic mashed potatoes make a great alternative top “crust.”
2 tablespoons extra virgin olive oil,
divided use
1/2 cup chopped onion
1 | Preheat oven to 375°F.
2 | Place 1 tablespoon olive oil in saucepan. Add onion and garlic and cook
2–3 minutes until it begins to soften. Add celery and carrot and cook 5 minutes
to soften. Set aside.
1 clove garlic, minced
1 cup sliced celery
1 cup carrot, sliced 1/4-inch thick
1 tablespoon unsalted butter
1/4 cup all-purpose flour
2 cups low-sodium chicken stock, plus
additional, if desired
3 cups poached chicken or turkey, or
leftover chicken or turkey
3 | Place 1 tablespoon of olive oil and butter in 4-quart saucepan. Melt butter.
Whisk in flour and mix well. (Mixture will be dry.) Gradually add 1 cup stock
to saucepan. Cook 2–3 minutes until mixture begins to thicken and takes on a
golden color.
4 | Add chicken, peas, parsley, and additional stock to achieve desired consistency
(some like it soupy, some like it thick). Season with salt and pepper to taste.
Place mixture in baking dish.
5 | Spray each sheet of phyllo with olive oil mister and place on top of baking dish.
1 cup frozen baby peas
2 tablespoons chopped Italian parsley
1/2 teaspoon fine sea salt
Trim edges.
6 | Bake for approximately 25
1/2 teaspoon freshly ground pepper
5–6 sheets (14 × 18-inch) thawed
phyllo dough
olive oil mister
minutes or until crust is golden
and pie is bubbly.
EXCHANGES/CHOICES
1 Starch
1 Vegetable
3 Lean Meat
1 Fat
Chef’s Secrets
| Flour mixture must be cooked
at least 2–3 minutes to lose
the uncooked flour taste.
| Pie plate can be sprayed with
nonstick cooking spray or
lightly buttered.
CALORIES 280 | CALORIES FROM FAT 90
TOTAL FAT 10.0 g | SATURATED FAT 2.6 g
TRANS FAT 0.0 g | CHOLESTEROL 60 mg
SODIUM 390 mg | POTASSIUM 380 mg
TOTAL CARBOHYDRATE 23 g
DIETARY FIBER 3 g | SUGARS 3 g
PROTEIN 25 g | PHOSPHORUS 180 mg
The Stress Free Diabetes Kitchen
Barbara Seelig-Brown, $18.95
© 2012 American Diabetes Association
Order #4686-01
http://shopdiabetes.org/1199-The-Stress-Free-Diabetes-Kitchen.aspx