We’d like to thank everyone who entered–and to say “Keep up the great work!” It’s an inspiration to know how many people out there are making a real difference in their health by experimenting in the kitchen. We couldn’t give prizes to everyone, but we think that every person with the courage to create nutritious, diabetes-friendly dishes should feel like a winner!   We’d also like to offer a hearty congratulations to Brigitta Larsson, our grand-prize winner, and our six runners-up. Their delicious entrées, soups, desserts, and sides fit the healthy criteria of the judges at the Prevention Test Kitchen–and won over their tastebuds, too! Here’s an appetizing sampling of what inspires our winners-plus some tips to help you get started creating your own healthy recipes. Grand-Prize Winner! Brigitta’s Double Chocolate CupcakesRunner-Up: Cynthia’s Blueberry Streusel Coffee Cake Runner-Up: Sarah’s Carrot CakeRunner-Up: Jodi’s Clam ChowderRunner-Up: Lexy’s Jambalaya   Runner-Up: Janet’s Potato SaladRunner-Up: Paula’s White Chicken Chili Grand-Prize Winner! Brigitta’s Double Chocolate Cupcakes"Almost any recipe can be made over into a healthy version. By experimenting and exchanging ingredients, I can indulge in chocolate treats without feeling guilty!"–Brigitta Larsson Media Platforms Design TeamCAKE 1/2 cup Dutch process cocoa 3/4 cup packed brown sugar 3 Tbsp flour 2 tsp instant espresso powder 1/8 tsp salt Pinch ground pepper 3/4 cup fat-free milk 1 tsp vanilla extract 2 oz unsweetened or bittersweet chocolate, chopped 2 oz semisweet chocolate, chopped 1 egg, lightly beaten 3 egg whites 1/8 tsp cream of tartar 1/3 cup granulated sugar   FROSTING 2-3 tsp margarine, softened 1 tsp vanilla extract 1 cup confectioners’ sugar 3 Tbsp Dutch process cocoa 2-3 Tbsp fat-free milk  

  1. Combine cocoa, brown sugar, flour, espresso powder, salt, and pinch of pepper in medium saucepan. Stir in milk and vanilla gradually to make smooth. Heat over medium heat, stirring, until mixture is hot and sugar dissolved (do not boil).
  2. Remove pan from heat. Add chocolate, stirring until melted. Whisk 1/2 cup chocolate mixture with egg in medium bowl. Whisk egg mixture back into pan. Cool to room temperature.
  3. Beat egg whites in medium bowl until foamy. Add cream of tartar and beat to soft peaks. Continue beating, gradually adding sugar until stiff, but not dry, peaks form. Stir about one-fourth of the egg whites into cooled chocolate mixture. Fold chocolate mixture into remaining egg whites.
  4. Preheat oven to 350°F. Coat 12-cup muffin pan with cooking spray. Divide batter between cups. Place muffin pan in large roasting pan on middle oven rack. Add 1" hot water to pan. Bake until just firm when lightly touched, 15 to 20 minutes. Cool completely. Refrigerate, covered, 8 hours.
  5. Mix margarine, vanilla, confectioners’ sugar, and cocoa in bowl with enough milk to make mixture spreadable.
  6. Loosen sides of cupcakes from pan with sharp knife. Carefully turn out onto serving plate. Cover cupcakes with frosting or dust with confectioners’ sugar.   Servings: 12 Per serving: 190 cal, 4 g pro, 35 g carb, 2 g fiber, 9 g fat, 2 g sat fat, 18 mg chol, 60 mg sodium exchanges: 2 carb, 1 fat Runner-Up: Cynthia’s Blueberry Streusel Coffee Cake “I’m into good flavor, good food, and good nutrition. One of my tricks is to use silken tofu in place of cream in recipes. I whisk it first so it’s nice and smooth.” –Cynthia Hutton

Media Platforms Design TeamSTREUSEL 3/4 cup brown sugar 3/4 cup chopped walnuts 1 tsp ground cinnamon 2 cups blueberries   CAKE2& 1/4 cups light spelt or unbleached flour 1 1/2 tsp baking powder 1 1/2 tsp baking soda 1/2 tsp salt 1 pkg (12 oz) soft silken tofu 3 eggs 1 cup granulated sugar 2/3 cup canola oil 2 tsp vanilla extract  

  1. Mix brown sugar, walnuts, and cinnamon in small bowl. Set aside.
  2. Preheat oven to 350°F. Grease and flour 10" angel food cake pan. Combine flour, baking powder, baking soda, and salt in medium bowl. Set aside.
  3. Beat tofu in large bowl until smooth. Add eggs, sugar, oil, and vanilla. Combine thoroughly. Add reserved flour mixture and mix to combine.
  4. Spread a little more than half the batter into prepared pan. Combine 3 to 4 tablespoons of reserved streusel with blueberries, then sprinkle mixture on top of batter in pan. Top with remaining batter and remaining streusel.
  5. Bake for 55 minutes, or until wooden pick inserted in center comes out clean. Cool on rack for 10 to 15 minutes. Remove from pan and serve warm.   Servings: 16 Per serving: 300 cal, 5 g pro, 39 g carb, 2 g fiber, 15 g fat, 1 g sat fat, 40 mg chol, 247 mg sodium exchanges: 2 starch, 1/2 meat, 21/2 fat Runner-Up: Sarah’s Carrot Cake"My husband likes to eat sweets at night, but I can’t because when I eat sugar it makes me sick. I use a lot of spices and applesauce in recipes to sweeten things up." –Sarah Huber

2 cups whole wheat pastry flour 1 tsp baking powder 1 tsp baking soda 1 cup water 1 cup chopped dates 1 cup raisins 1/4 cup dried sweetened cranberries (optional) 1 tsp ground cinnamon 1 tsp ground ginger 1/2 tsp ground cloves 1/2 tsp ground nutmeg 1 large carrot, shredded 1/2 cup chopped macadamia nuts or walnuts 1/3 cup frozen orange juice concentrate, thawed 1 egg or 2 egg whites 2 Tbsp ground flaxseed  

  1. Preheat oven to 375°F. Lightly coat 9" round pan with cooking spray.
  2. Combine flour, baking powder, and baking soda in medium bowl. Set aside.
  3. Bring water, dried fruit, and spices to a boil. Simmer 5 minutes. Add carrots to large bowl and pour in hot fruit-spice mixture. Let cool.
  4. Add nuts, orange juice concentrate, egg, and flaxseed to bowl. Add reserved flour mixture and combine well.
  5. Bake 20 to 25 minutes or until top is golden brown.
  6. Serve cake plain or top with vanilla or plain yogurt or fat-free whipped cream, if desired.   Servings: 12 Per serving: 201 cal, 4 g pro, 37 g carb, 4 g fiber, 5.5 g fat, 1 g sat fat, 18 mg chol, 151 mg sodium exchanges: 1 starch, 1 1/2 fruit, 1 fat Runner-Up: Jodi’s Clam Chowder “I’m always looking to make things for my kids and me that are going to be healthy and not pile on extra weight. I want us all to be able to eat healthfully so we can live a more vibrant, active lifestyle.” –Jodi Jefferson

  1/2 lb turkey bacon, diced 2 1/2-3 lb potatoes, chopped 1 large onion, thinly sliced 2 pt clams, chopped (use food processor) 1/2 Tbsp cracked pepper 1 tsp salt 8 ½ cups water 1/2 cup cornmeal  

  1. Add turkey bacon to Dutch oven and sauté on medium-high heat until crisp.
  2. Stir in potatoes, onion, clams, pepper, salt, and 8 cups of the water. Simmer for 30 to 35 minutes, until potatoes are tender.
  3. Whisk cornmeal in small bowl with remaining water to thicken and form paste. Stir into chowder. 4. Simmer for 10 to 15 more minutes before serving.   Servings: 8 Per serving: 230 cal, 23 g pro, 18 g carb, 5 g fiber, 7 g fat, 1.7 g sat fat, 64 mg chol, 719 mg sodium exchanges: 1 starch, 1/2 veg, 2 1/2 meat, 1 fat Runner-Up: Lexy’s Jambalaya “I like to cook because I like knowing what goes into my food. It makes it easier to count carbohydrates and fiber, which I have to be constantly aware of because I have type 1 diabetes. Using a lot of spices and fresh herbs helps make healthier dishes taste really good.” –Alexis Van Buskirk

2 links turkey sausage, sliced, or 2 oz loose sausage 3 ribs celery, chopped 1 medium onion, chopped 1 green bell pepper, chopped 3 cloves garlic, minced 1 tsp cayenne pepper 1 tsp dried thyme 2 cans (14.5 oz each) no-salt-added diced tomatoes 2 cups reduced-sodium chicken broth 1 cup long grain brown rice 1 lb boneless, skinless chicken breast, cut into 1" pieces Dash hot sauce (optional)  

  1. Heat large saucepan coated with cooking spray on medium-high heat. Add turkey sausage. Cook until golden.
  2. Add celery, onion, bell pepper, and garlic. Sauté until tender, 5 to 7 minutes. Reduce heat and add cayenne pepper, thyme, and salt and freshly ground black pepper to taste. Cook for 3 to 5 more minutes.
  3. Add tomatoes (with juice), broth, and rice. Bring to a boil. Turn down heat and cover. Let simmer for about 45 minutes, until liquid is absorbed and rice is tender. Add chicken in last 30 minutes of cook time. Add hot sauce, if desired.   Servings: 4 Per serving: 410 cal, 38 g pro, 51 g carb, 5 g fiber, 5 g fat, 1.5 g sat fat, 77 mg chol, 418 mg sodium exchanges: 21/2 starch, 21/2 veg, 41/2 meat Janet’s Potato Salad “My mom has type 2 diabetes-this is a makeover of a recipe I always helped her make as a kid. I changed the glycemic index by using olive oil and vinegar and adding lots more veggies.” –Janet Tallos Andreas

3 scallions, chopped 1 large onion, chopped 2 Tbsp red wine vinegar 2 Tbsp extra virgin olive oil 6 large new potatoes (about 2 lb) 3 hard-boiled eggs 3 roasted red bell peppers, finely chopped 1 large green bell pepper, chopped 10 Spanish olives with pimientos, chopped 3 sprigs parsley, finely chopped 1 cup reduced-fat mayonnaise 1 tsp yellow mustard Iceberg lettuce  

  1. Combine scallions and onion in medium bowl. Mix with 1 tablespoon of the vinegar and 1 tablespoon of the oil. Set aside.
  2. Place potatoes in pot and cover with cold, lightly salted water. Bring to a boil, then cook, uncovered, for 15 to 20 minutes, until just tender when pierced. Remove from heat.
  3. Drain potatoes and let cool. Peel, if desired, and cut into bite-size pieces. Lightly coat with remaining vinegar and oil. Set aside in refrigerator.
  4. Peel eggs and slice. Reserve a few slices for garnish and chop the rest. Toss eggs, bell peppers, olives, and parsley with reserved potatoes.
  5. Mix mayonnaise and mustard in medium bowl. Add salt and freshly ground black pepper to taste. Add onion-scallion mixture. Fold into potatoes. Cover and refrigerate overnight.
  6. Line plates with lettuce and top with potato salad. Garnish with egg slices and parsley, if desired.   Servings: 8 Per serving: 273 cal, 7 g pro, 25 g carb, 4 g fiber, 16 g fat, 2.6 g sat fat, 90 mg chol, 439 mg sodium exchanges: 11/2 starch, 41/2 veg, 1/2 meat, 3 fat Runner-Up: Paula’s White Chicken Chili “I specialize in wellness education for hospital employees who have diabetes. My patients call me the Bean Lady because I’m always incorporating beans into recipes. That’s because the more fiber you have, the better.” –Paula Davis

1 Tbsp olive oil 2 1/2 lb boneless, skinless chicken breasts, cut into bite-size chunks 2 medium onions, chopped 2 cloves garlic, minced 2 cans (14 oz each) fat-free, reduced-sodium chicken broth 4 cans (15.5 oz each) cannellini beans, rinsed and drained 1 can (4.5 oz) chopped green chile peppers 1 tsp salt 1 tsp ground cumin 3/4 tsp dried oregano ½ tsp chili powder 1/2 tsp freshly ground black pepper 1/8 tsp ground cloves 1/8 tsp cayenne pepper  

  1. Heat oil in large pot or Dutch oven on medium-high heat. Sauté chicken with onions and garlic, until chicken is lightly browned.
  2. Add broth, beans, chile peppers (with juice), salt, and remaining spices. Bring to a boil.
  3. Simmer uncovered for 30 to 40 minutes, until flavors are blended.   Servings: 10 Per serving: 232 cal, 35 g pro, 12 g carb, 4 g fiber, 4 g fat, 1 g sat fat, 80 mg chol, 543 mg sodium exchanges: 1/2 starch, 1/2 veg, 41/2 meat, 1/2 fat

  Learn More about the Diabetes DTOUR Diet! Meet the Fat-Fighting 4DTOUR Works! See the Amazing Success StoriesTry the 1-Week Meal Plan–for FREE!Dig In: 10 Sugar-Busting DTOUR DinnersGet the Complete DTOUR PlanBuy the Diabetes DTOUR Diet book!