Zucchini bread
Dietitian's tip: Zucchini — a popular type of summer squash — has a mild flavor and cucumber-like appearance. Summer squash contains lutein, a phytochemical thought to protect vision. Shredded zucchini creates moist breads and cakes and is an ideal addition to soups, sauces and casseroles.
MAKES 18 SLICES
Ingredients
6 egg whites
1/4 cup canola oil
1/2 cup unsweetened applesauce
1/2 cup sugar
2 teaspoons vanilla extract
1 1/4 cups all-purpose (plain) flour
1 1/4 cups whole-wheat (whole-meal) flour
1 teaspoon baking powder
1 teaspoon baking soda
3 teaspoons ground cinnamon
2 cups shredded zucchini
1/2 cup chopped walnuts
1 1/2 cups crushed, unsweetened pineapple
1/2 cup raisins
Directions
Preheat the oven to 350 F. Lightly coat two 9-by-5-inch loaf pans with cooking spray.
In a large bowl, add the egg whites, canola oil, applesauce, sugar and vanilla. Using an electric mixer, beat the mixture on low speed until thick and foamy.
In a small bowl, stir together the flours. Set 1/2 cup aside. Add the baking powder, baking soda and cinnamon to the small bowl of flour.
Add the flour mixture to the egg white mixture and using the electric mixer on medium speed, beat until well blended. Add the zucchini, walnuts, pineapple and raisins and stir until combined. Adjust consistency of the batter with the remaining 1/2 cup flour, adding 1 tablespoon at a time. The batter should be thick and not runny.
Pour 1/2 of the batter into each prepared pan. Bake until a toothpick inserted into the center of the loaves comes out clean, about 50 minutes. Let the bread cool in the pans on a wire rack for 10 minutes. Turn the loaves out of the pans onto the rack and let cool completely. Cut each loaf into 9 1-inch slices and serve.
Nutritional Analysis(per serving)Serving size: 1 slice
Calories 173 Cholesterol 0 mg
Protein 4 g Sodium 104 mg
Carbohydrate 25 g Fiber 2 g
Total fat 5 g Potassium 173 mg
Saturated fat 0.5 g Calcium 24 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Fruits 1/2
Carbohydrates 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Fruits 1/2
Nonstarchy vegetables 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
Fruits 1/2
Fats and oils 1
http://www.mayoclinic.com/health/zucchini-bread/NU00457
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