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A huge collection of all types of recipes in a user friendly format. This page contains recipes for healthier eating.  Low-fat, low-sodium or diabetic recipes.

Healthy Recipes Disk 144  |  (177 kb)

Back to Table of Contents Part 1   |   Top of Page   |  Back Home

Back to Basics of Cooking  |  Back to Table of Contents Part 2

 

 

AFTERNOON TEA BROWNIES, DIABETIC 

ANGEL FOOD CAKE

ALL- AMERICAN BARBECUED BEANS

APPLE AND BLUEBERRY CAKE, DIABETIC

APPLE AND THYME CHICKEN, DIABETIC

APPLE CIDER CHICKEN, DIABETIC

APPLE PIE, DIABETIC

APPLE PIE 2, DIABETIC 

APPLE PIE

APPLE PIE 2

APPLE SAUCE TOLLHOUSE COOKIES

APPLESAUCE CAKE (NO SUGAR)

APPLESAUCE COOKIE BARS

APPLESAUCE GELATIN SQUARES

BACON CHICKEN FLORENTINE, DIABETIC

BAKED APPLE IN THE MICROWAVE

BAKED APPLE RICE PUDDING, DIABETIC

BANANA BREAD

BANANA BREAD 2

BANANA BREAD 3

BANANA BREAD RECIPE, DIABETIC

BEEF TENDERLOIN FILLETS

BENEDICT STRATA

BLACK BEAN BURRITOS

CABBAGE SLAW, DIABETIC

CHEESE PUFFS, DIABETIC

CHEESE-STUFFED BURGERS

CHEESE TOAST WW

CHEESECAKE, DIABETIC

CHEESY HERB SOUFFLE, DIABETIC

CHEESY VEGETABLE STRUDEL, DIABETIC

CHERRY ANGEL TRIFLE

CHERRY SUPREME CHEESECAKE, DIABETIC

CHICKEN AND BROCCOLI, DIABETIC 

CHICKEN STROGANOFF, DIABETIC

CHILI MUSHROOMS, DIABETIC

CHOCOLATE CAKE, DIABETIC

CHOCOLATE CAKE 2

CHOCOLATE-PEANUT-BANANA PIE

CHUNKY SPICED APPLESAUCE, DIABETIC

CINNAMON RAISIN CHICKEN

CITRUS DELIGHT

COOKIE A DAY

CREAMY TAPIOCA PUDDING, DIABETIC

CRUNCHY APPLE NUT PANCAKES

CRUNCHY DESSERT BARS

CURRIED RICE EGG SALAD

DELUXE CHOCOLATE PUDDING

DIABETIC APPLE PIE

DIABETIC FUDGE

DIABETIC FUDGE 2

DIABETIC MEAT FILLED DUMPLINGS

EASTER FUDGE, DIABETIC

EASY ELEGANT ASPARAGUS POACH

EGGS FLORENTINE ¡OLÉ!

ELEGANT FRUIT COMPOTE, DIABETIC

FAMILY FAVORITE CAKE

FILLET OF SOLE IN MUSHROOM SAUCE, DIABETIC

FIVE GRAIN SODA BREAD, DIABETIC

FRANKLY FAKE FUDGE, DIABETIC

FRENCH APPLE TART, DIABETIC

FRUIT BAKED APPLES, DIABETIC

FRUIT COCKTAIL DELIGHT

FRUIT SAVARIN

FRUIT SWEETENER

FUDGE 2, DIABETIC

FUDGE 3, DIABETIC

FUDGE, DIABETIC

GINGERED LIME GELATIN

GLAZED LAMB AND VEGETABLES, DIABETIC

GREEN BEAN RYE STRATA

HAMBURGER CORNMEAL SHEPHERDS PIE, DIABETIC 

HAZELNUT TORTE, DIABETIC

HEALTHY BAKED CAJUN CHICKEN

HEALTHY BANANA BREAD

HEALTHY CHICKEN PACKETS

HEALTHY SHEPHERDS PIE

HEALTHY SNACKS

 

 

AFTERNOON TEA BROWNIES, DIABETIC     > Back to Top <

1 cup cake flour
1/4 cup vegetable shortening
1/2 teaspoon salt
3 eggs
1 teaspoon baking powder
1/2 cup granulated sugar replacement
2 tablespoons cocoa
1/2 cup skim milk
1-ounce baking chocolate, melted
1/2 cup pecans, toasted and ground

Sift flour, salt, baking powder and cocoa together. Pour melted chocolate over shortening and stir until completely blended. Beat eggs until thick and lemon-colored; gradually add sugar replacement. Add chocolate mixture and small amount of flour mixture. Beat to thoroughly blend. Add remaining flour mixture alternately with the milk. Fold in the pecans. Spread in two 8-inch greased and paper-lined pans. Bake at 325o F for 17 to 20 minutes. Cut into 1 x 2-inch bars. Yield: 64 Bars.

Serving Size: 2 bars; Exchanges: 1/5 bread; 1 fat Calories: 54

 

 

 

ANGEL FOOD CAKE     > Back to Top <

12 egg whites
1-1/2 teaspoons cream of tartar
1-1/2 cups sugar, divided
1-1/2 teaspoons vanilla
1/2 teaspoon almond extract
1 cup sifted cake flour
1/4 teaspoon salt
Fruit or frosting, optional

In large mixing bowl, beat egg whites with cream of tartar at high speed until foamy. Add 3/4 cup of the sugar, 2 tablespoons at a time, beating constantly until sugar is dissolved* and whites are glossy and stand in soft peaks. Beat in flavorings.

Sift together flour, remaining sugar and salt. Sift about 1/2 cup of the flour mixture over whites and gently fold just until flour disappears. Repeat, folding in remaining flour mixture 1/2 cup at a time. Pour into ungreased 10 x 4-inch tube pan. Gently cut through batter with metal spatula.

Bake in preheated 375o F oven until top springs back when lightly touched with finger, about 30 to 40 minutes. Invert cake in pan on funnel or bottle neck. Cool completely, about 1 1/2 hours. With narrow spatula or knife, loosen cake from pan and gently shake onto serving plate. Top with fruit or frost, if desired. ( l (10-inch) tube cake or 12 servings )

*Rub just a bit of meringue between thumb and forefinger to feel if sugar has dissolved.

CHOCOLATE VARIATION: Omit almond extract and increase vanilla to 2 teaspoons. Reduce flour to 2/3 cup and sift in 1/3 cup unsweetened cocoa. Prepare batter and bake as above.

 

 

 

ALL-AMERICAN BARBECUED BEANS     > Back to Top <

1 slice bacon
1/2 cup chopped onion
1/2 cup catsup
2 tablespoons white vinegar
2 tablespoons water
1 teaspoon prepared mustard
1 teaspoon Worcestershire sauce
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 (15-1/2-ounce) Great Northern beans, drained
1/3 cup sweetener to equal 1/3 cup sugar

Cut bacon into 1-inch pieces. Cook in a medium saucepan over medium-high
heat 3 to 4 minutes. Add onion and cook until bacon is crisp and onion is
tender, stirring occasionally.

Combine catsup, vinegar, water, mustard, Worcestershire sauce, salt and
pepper. Add to bacon mixture. Stir in beans. Reduce heat and simmer,
covered until flavors are blended, 15 to 20 minutes then stir in sweetener.

Microwave Directions
Cut bacon into 1-inch pieces and place in a 1-1/2-quart microwavable
casserole. Cook uncovered on HIGH for 1 minute. Add onion and cook on HIGH for 2-1/2 to 3 minutes, stirring once.

Combine catsup, vinegar, water, mustard, Worcestershire sauce, salt and
pepper. Add to bacon mixture. Stir in beans and cover with lid or plastic
wrap. Cover and cook on HIGH 4 minutes, then cook at MEDIUM for 8 to 10
minutes or until flavors are blended, stirring twice. Stir in sweetener.
Makes 4 (1/2 cup) servings

Serving size: 1/2 cup Exchanges: 1 vegetable, 2 bread
Calories: 185 Sodium: 491 milligrams Carbohydrates: 36 grams

 

 

 

APPLE AND BLUEBERRY CAKE, DIABETIC     > Back to Top <

1-1/2 cups all purpose flour
2 1/4 teaspoons baking powder
1/2 cup butter, softened
3 tablespoons sugar
Low-cholesterol, fat-free liquid egg substitute equivalent to 2 eggs
1 teaspoon vanilla extract
1 medium apple, peeled, cored and thinly sliced
1/2 cup fresh or frozen unsweetened blueberries
Ground cinnamon for garnish

Preheat oven to 350o F. Grease and line with waxed or parchment paper an 8-inch round baking pan. Set aside.

In a large bowl, with a mixer or by hand, beat flour, baking powder, butter, buttermilk, sugar, egg substitute and vanilla until smooth. Spoon half of batter into the prepared pan. Top with apple slices and blueberries, then the remaining batter.

Sprinkle with cinnamon. Bake 55-60 minutes until golden brown. Cool in pan on a wire rack 20 minutes. Remove from pan. Serve warm. Serves 8.

Serving size: 1/8 wedge Exchanges: 1 starch/bread 1 fruit 2 fat
Calories: 276 Sodium: 218 milligrams

 

 

 

APPLE AND THYME CHICKEN, DIABETIC     > Back to Top <

2 whole boneless, skinless chicken breasts, halved (1/2 pound (225 g) ea)
Butter-flavored cooking spray
Salt and pepper to taste
1 medium Granny Smith or other tart green apple, cored and thinly sliced
1 shallot, minced
1 tablespoon (15 ml) fresh thyme leaves OR
1 teaspoon (5 ml) crushed dried thyme
1/4 cup (59 ml) balsamic vinegar
Fresh thyme sprigs for garnish

Preheat oven to 375o F (190o C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with cooking spray.

Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish. Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar.

Bake for 15 to 20 minutes, until chicken is opaque throughout (cut to test). Arrange cooked breasts on a platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if desired. Serves 4.

Exchanges: 3 very lean meat 1 fruit Calories: 163
Sodium: 78 milligrams Carbohydrate: 1 gram

 

 

 

APPLE CIDER CHICKEN, DIABETIC     > Back to Top <

2 cloves garlic, minced
1 tablespoon olive oil
4 skinless, boneless chicken breast halves (4 ounces each)
1 cup unsweetened apple cider or juice
1 cup low-sodium chicken broth or bouillon
1/4 cup dry white wine (Optional)
1 tablespoon dried tarragon
1 tablespoon tarragon OR white wine vinegar
1/2 cup plain nonfat yogurt
Pepper

In a large skillet over medium heat, cook garlic in hot oil for 2 minutes. Add chicken. Cook, turning, 10 minutes until browned. Add cider, broth, wine, tarragon and vinegar. Bring to a boil. Reduce heat to low. Cover and simmer for 10 to 15 minutes until chicken is fork-tender. Remove from heat, stir in yogurt and pepper to taste. Serve chicken topped with sauce. Serves 4.

Serving Size: 1 chicken breast half and 1/2 cup sauce Exchanges: 3 lean meat, 1/2 fruit   Calories: 222 Sodium: 112 milligrams

 

 

 

APPLE PIE, DIABETIC     > Back to Top <

6 apples, peeled and sliced
6 ounces apple juice
2 teaspoons cornstarch
2 teaspoons cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon cloves
1Tablespoons lemon juice
1Tablespoons butter (optional)
14 packages Equal

Mix apples, apple juice, cornstarch, and small amount of water in saucepan. Bring to boil for 5 minutes. Simmer with lid for 15 minutes. Mix in rest of ingredients. Pour in double pie crust. Cut slits in top crust; cover edge with 3-inch strip of aluminum foil. Remove foil last 15 minutes of baking.
Bake in heated oven at 425o F until crust is brown and juice begins to bubble through slits in crust, 40 to 50 minutes.

 

 

 

APPLE PIE     > Back to Top <

pastry for a double crust 9-inch pie

3 Tablespoons cornstarch
24 packets EQUAL
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
8 cups peeled, cored and sliced Granny Smith or other baking apples (about 8 medium)

ROLL half the pastry on floured surface into circle 1 inch larger than inverted 9-inch pie pan. Ease pastry into pan.

COMBINE cornstarch, EQUAL, cinnamon, nutmeg and salt, sprinkle over apples in large bowl and toss to coat. Arrange apples in pie pan.

ROLL remaining pastry into circle large enough to fit top of pie. Place pastry on pie; seal edges, trim and flute. Cut several slits in top of pie.

BAKE in preheated 425o F oven until pastry is golden and apples are tender, 45 to 50 minutes.

NUTRITION information: per serving: 246 calories, 2 grams protein, 40 grams carbohydrate,10 grams fat, 10 milligrams cholesterol., 193 grams sodium,
EXCHANGES...1 fruit, 1-1/2 bread/starch ,2 fat.

 

 

 

APPLE PIE 2     > Back to Top <

Basic Pie Crust:
1-1/2 cups rolled oats
1/3 cup frozen apple juice concentrate

Moisten oats with apple juice concentrate and pat onto the bottom and sides of a 9-inch pie pan which has been sprayed with Pam. Bake for 15 minutes at 350o F.

Filling:
8 medium apples, cut into chunks
1 Tablespoon lemon juice
6 ounces (3/4 cup) frozen apple juice concentrate
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 cup flour

Preheat oven to 400o F. Soak apples in a bowl with 6 cups water and the
lemon juice (I soak the apples while I mix the pie crust and bake). Drain liquid from the apples, add apple juice concentrate, cinnamon, nutmeg, and flour - mix well. Pour into pie crust, cover with foil, and bake for one hour.

 

 

 

APPLE PIE 2, DIABETIC     > Back to Top <

1 (4-serving) package Jell-O sugar-free vanilla cook-and-serve pudding mix
1 cup unsweetened apple juice
1-1/2 teaspoons apple pie spice
3 cups (6 small) cored, un-peeled, chopped cooking apples
1 (6-ounce) Keebler graham cracker pie crust
3/4 cup Cool Whip Lite or Free

Preheat oven to 375o F. In a medium saucepan, combine dry pudding mix, apple juice, and 1 teaspoon apple pie spice. Add apples. Mix well to combine. Cook over medium heat, stirring often, until mixture thickens and starts to boil. Pour hot mixture into pie crust. Bake 20 minutes. Place pie on a wire rack and allow to cool completely. When cooled, spread Cool Whip Lite evenly over apple mixture. Evenly sprinkle remaining 1/2 teaspoon apple pie spice over top. Refrigerate until ready to serve. Cut into 8 servings.

Each serving = 1 fruit, 1/2 bread, 3/4 slider, 12 opt. calories, 170 calories, 6 grams fat, 1 gram protein, 28 grams carbohydrate, 193 milligrams sodium, 1 gram fiber. DIABETIC: 1 fruit, 1 starch, 1 fat

Counts would be slightly lower if using Cool Whip Free.

 

 

 

APPLE SAUCE TOLLHOUSE COOKIES     > Back to Top <

1-3/4 cup oatmeal
1-1/2 cups all purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon, optional
1 cup brown sugar
1/2 cup white sugar
1/2 cup unsalted butter
1 egg
3/4 cup apple sauce
2 cups semi-sweet chocolate chips
1 cup walnuts - chopped (optional)

If you prefer, omit the oatmeal and add extra 1/4 cup of all purpose flour.

375o F oven / doubled up baking sheets (one inside the other) with parchment paper. Bake for 12 to 14 minutes.

 

 

 

APPLESAUCE CAKE (NO SUGAR)     > Back to Top <

3 eggs
1 cup unsweetened applesauce
1/4 cup vegetable oil
1 cup frozen apple juice concentrate, thawed
2-1/4 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground ginger
1-1/2 cups ground almonds
2 McIntosh apples, peeled and minced
1 (8 ounce) package cream cheese
3 tablespoons sugar free apple butter
2 tablespoons frozen apple juice concentrate, thawed

Preheat oven to 350o F (175o C). Grease and flour one 9 inch square baking pan. Beat the eggs until they drop like ribbons from the beaters. Continue beating and add the oil in a thin stream. Beat in the 1 cup applesauce and the 1 cup unsweetened apple juice concentrate. Beat in
the flour gradually until well blended. Add the baking soda, ground ginger, ground almonds and apples, mix to combine. Pour the batter into the batter into the prepared pan and bake at 350o F (175o C) for about 40 minutes or until the cake tests done. Let cake cool on a rack for 15 minutes before turning out of pan. Cool completely before frosting. Carefully slice the cake in half horizontally, spreading with half the icing, put other half of cake on top and frost top, sprinkling the top with some chopped almonds.

To Make Apple Butter Frosting: Beat the cream cheese until soft and fluffy. Gradually beat in the remaining apple butter and apple juice concentrate. Makes 1 -9 inch square cake

 

 

 

APPLESAUCE COOKIE BARS     > Back to Top <

1-3/4 cups Flour -- sifted
1/2 teaspoon Baking Soda
1 teaspoon Cinnamon
1/2 teaspoon Allspice
1/8 teaspoon Cloves
1/2 teaspoon Salt
1/4 cup Margarine
3/4 cup Sugar
1 Egg
1/2 cup Unsweetened Applesauce
1/2 cup Raisins -- boiled and drained

Preheat oven to 375o F. Spray a 7 x 11-inch jelly roll pan with non-stick vegetable spray. In a large bowl, sift together flour, baking soda, spices and salt. In another bowl, cream together margarine and sugar. Add egg to margarine mixture and beat until light and fluffy. Add the egg mixture, one spoonful at a time to the dry ingredients, stirring just enough to blend well. Add the raisins. Turn into the prepared pan and bake 25 - 30 minutes. Let cool for 10 minutes then cut into 24 squares.

Each bar = 1 bread exchange and1/2 fat exchange.
88.5 Calories, 2.2 Fat, 1.3 Protein, 16.3 Carbohydrate., 8.0 Cholesterol., 96 Sodium

 

 

 

APPLESAUCE GELATIN SQUARES     > Back to Top <
Plan ahead - needs to chill

4 packages (.3 ounces each) sugar-free raspberry gelatin or flavor of your
choice
4 cups boiling water
2 cups cold water
1 jar (46 ounces) unsweetened applesauce

In a bowl, dissolve gelatin in boiling water. Stir in cold water and applesauce. Pour into a 13 x 9 x 2-inch dish coated with nonstick cooking spray. refrigerate for 8 hours or overnight. Cut into squares.

Yield: 16 servings.

Nutritional Analysis: One serving equals 42 calories, 48 milligrams sodium, 0 cholesterol, 10 gm carbohydrate, 1 gram protein, trace fat.
Diabetic Exchange: 1/2 fruit.

 

 

 

BACON CHICKEN FLORENTINE, DIABETIC     > Back to Top <

6 skinless, boneless chicken breast halves (4-oz each)
6 slices bacon
1 teaspoon dried parsley
2 tablespoon butter, divided
2 medium onions, chopped
2 medium carrots, shredded
5 to 6 cups (8 ounces) torn spinach leaves
3 medium potatoes (1-pound) sliced
Pepper

Between waxed paper or plastic wrap, pound chicken until 1/4-inch thick. On the long edge, place bacon, sprinkle with parsley. Fold in shorter ends, roll up and secure with toothpicks. In a skillet over medium heat, melt 1 tablespoon butter. Add chicken rolls. Cook, turning, 10 minutes until brown on all sides. Remove and set aside.

Preheat oven to 350o F. In the same skillet, in remaining butter, cook onion and carrots 4 minutes until onion is tender. Add spinach. Cook, stirring 2 minutes until spinach wilts. Season with pepper.

In a large shallow casserole, layer potatoes, spinach mixture and chicken rolls. Add 1/2 cup water. Cover and bake for 35 to 40 minutes until chicken rolls and potatoes are fork-tender. Serves 6.

Serving Size: 1 chicken roll, 1/2 cup spinach Exchanges:1 starch/bread. 1 vegetable, 3 lean meat  Calories: 292 Sodium: 256 milligrams

 

 

 

BAKED APPLE IN THE MICROWAVE     > Back to Top <

For a quick and delicious dessert core an apple three-fourths of the way down. I like to peel the top third of the apple and then pierce the remaining skin in several places. Fill the cavity with any red colored, sugar-free Jell-O powder. Bake approximately 4 minutes on HI in the microwave. As the apple cooks, the Jell-O powder mixes with the natural apple juices and glazes the apple. Yummy and only 1 point for the Weight Watchers program.

 

 

 

BAKED APPLE RICE PUDDING, DIABETIC     > Back to Top <

1/3 cup egg substitute
2 cups pared and cored apples, finely chopped (2 medium)
1/2 teaspoon cinnamon
2 tablespoons unsalted margarine, softened
1 teaspoon vanilla
1 1/2 cups cooked white rice
2 egg whites
1/2 cup pitted dates, snipped
1/4 teaspoon cinnamon
1/4 cup sugar

Preheat oven to 325o F.

Mix together the egg substitute, apples, rice, dates, sugar, 1/2 teaspoon cinnamon, margarine, and vanilla. Beat the egg whites until stiff peaks form; fold into rice mixture. Turn into a 1-1/2 quart casserole or soufflé dish. Sprinkle 1/4 teaspoon cinnamon on top.

Place casserole in a pan of very hot water (1 inch deep). Bake at 325o F. about 70 minutes. Serve warm or chilled. If desired, garnish with fresh apple slices dipped in lemon juice. Yield: 6 servings.

Serving Size: 1/6 Exchanges: 1 starch/bread, 1 fruit
Calories: 185 Carbohydrates: 31 grams Sodium: 42 milligrams

 

 

 

BANANA BREAD     > Back to Top <

2 eggs
1 teaspoon salt
1-1/2 teaspoon butter flavoring
2 slices bread, crumbled
2 bananas mashed
2 packages Equal
1/3 cup dry milk
1/2 cup soda

Beat eggs and butter flavoring and vanilla together. Add remaining ingredients; mix well. Pour into 1-quart casserole and bake at 350o F for 35 minutes. May be baked in muffin tins if you like. Yield: 2 servings - each: 1 medium - fat meat, 1 bread, 1/2 milk and 2 fruit exchange.

 

 

 

BANANA BREAD 2     > Back to Top <

1/4 cup Sugar
3/4 cup Sugar Twin
1/3 cup Margarine
1 Egg
2 Egg whites
1 teaspoon Baking soda
2 cups Flour
4 tablespoons Milk
3/4 teaspoon Vinegar
3 Bananas; ripe, mashed

Blend sugar, Sugar Twin, and margarine. Add eggs and mix well. Sift flour and soda into bowl and stir. Mix milk and vinegar together, then add to mixture. Fold in bananas. Bake 1 hour at 350o F in greased 9 x 5-inch loaf pan. Let cool and cut into 20 slices. Yield: 20 servings

Nutrients per slice: Calories 108, fat 3.6 grams, cholesterol 14 milligrams, carbohydrate 17grams, sodium 63 milligrams Exchanges: Bread 1, fruit 1/4, fat 1.

 

 

 

BANANA BREAD 3     > Back to Top <

1/4 cup Sugar
3/4 cup Sugar Twin
1/3 cup Margarine
1 Egg
2 Egg whites
1 teaspoon Baking soda
2 cups Flour
4 tablespoons Milk
3/4 teaspoon Vinegar
3 Bananas, ripe, mashed

Blend sugar, Sugar Twin, and margarine. Add eggs and mix well. Sift flour and soda into bowl and stir. Mix milk and vinegar together, then add to mixture. Fold in bananas. Bake 1 hour at 350o F in greased 9 x 5-inch loaf pan. Let cool and cut into 20 slices. Yield: 20 servings.

Nutrients per slice: Calories 108, fat 3.6 grams, cholesterol 14 milligrams, carbohydrate 17grams, sodium 63 milligrams Exchanges: Bread 1, fruit 1/4, fat 1.

 

 

 

BANANA BREAD RECIPE, DIABETIC     > Back to Top <

2-1/4 cup of all purpose flour
2/3 cup of honey-crunch wheat germ
1/2 cup of oats (uncooked)
1/4 cup brown sugar (packed)
1 tablespoons of baking powder
1/2 teaspoon of salt
1/4 teaspoon of baking soda
10 tablespoons Light Corn Oil Spread (1-1/2 sticks)
1-1/2 cup Mashed bananas (about 3 med)
1 (6-ounce) can frozen apple juice concentrate, thawed
1/2 cup egg substitute, thawed
1/3 cup walnuts, chopped
1 teaspoon vanilla extract

Preheat oven to 350o F. Grease 9 x 5-inch loaf pan

In a large bowl, mix first 7 ingredients. With pastry blender, cut in corn oil spread until mixture resembles coarse crumbs. Stir in bananas, apple juice concentrate, egg substitute, walnuts and vanilla just until flour is moistened Spoon batter into pan. Bake 60 minutes or until toothpick inserted into center of bread comes out clean. Cool bread on pan on wire rack for 10 minutes; remove from pan and cool slightly. Makes 18 servings.

Each serving: about 180 calories, 5 grams of fat, 0 milligrams cholesterol,
135 milligrams sodium Diabetic exchanges: 1 starch, 1 fruit, 1 fat

 

 

 

BEEF TENDERLOIN FILLETS     > Back to Top <

2-1/2 pounds beef tenderloin
1 cup plus 2 tablespoons butter
2 tablespoons chopped onion
1 slice thick-cut bacon, diced
1/2 tablespoon lour
1 teaspoon tomato puree
8 large mushrooms, stems and caps separated, stems chopped
2 cups beef stock
1/4 cup red wine, (substitute 1/4 cup unsweetened grape juice)
Salt
Pepper
1 teaspoon parsley
1 teaspoon thyme
8 slices white bread
1 cup vegetable oil
1 (8-ounce) can duck pate

Preheat oven to 350o F.

Cut tenderloin into 1/2 inch thick slices.

Make the sauce. Melt 1 tablespoon butter in a saucepan. Add onion and
bacon. Cook slowly and stir until golden. Sir in flour and cook mixture
until light brown. Add tomato puree, mushroom stems, stock wine, salt and
pepper. Bring to a boil, the reduce heat and simmer for 15 minutes. Add
parsley and thyme, simmer for 4 to 5 minutes more. Strain through a fine
sieve into a serving dish. Keep warm.

Butter a 9  x 12-inch baking dish and place mushroom caps in it. Cut 1
tablespoon butter into 8 pieces. Dot each mushroom cap with butter.
Sprinkle caps with salt and pepper to taste. Bake for 10 minutes. Keep
warm.

Trim bread to fit fillet slices. Heat oil and 1 tablespoon butter in a
skillet. When the butter foams, fry bread until golden on each side. Drain
on paper towels and keep warm.

In another skillet, melt remaining butter. When it foams, sauté the
fillets for 4 to 6 minutes on each side. Arrange bread on a serving
platter. Open can of pate and slice into 8 equal pieces. Place 1 fillet on
each slice of fried bread. Top each with a slice of pate and a mushroom
cap. Spoon sauce over the top. Serves 8.

Serving Size: 1 fillet Exchanges: 1 starch/bread, 5 medium-fat meat, 1 vegetable, 4 fat  Calories: 660

 

 

 

BENEDICT STRATA     > Back to Top <

1 package (12 ounces) English muffins
6 slices (4 ounces) Canadian bacon, chopped
6 eggs
1-1/2 cups skim or low-fat (1%) milk
2 tablespoons reduced-fat mayonnaise
2 teaspoons grated lemon peel
2 tablespoons lemon juice
Chives, optional
Halved lemon slices, optional

Split muffins and cut into cubes. Alternate even layers of muffin cubes and ham in lightly greased 8 x 8 x 2-inch baking dish. In medium bowl, beat together eggs, milk, mayonnaise, peel and juice until well blended. Pour evenly over muffin-ham mixture. Cover. Refrigerate several hours or overnight.

Uncover. Bake in preheated 350o F oven until golden brown and knife inserted near center comes out clean, about 50 to 60 minutes. Garnish with chives and lemon slices, if desired. Makes 6 servings.

 

 

 

BLACK BEAN BURRITOS     > Back to Top <

3 tablespoons chopped onion
3 tablespoons chopped green pepper
1 can (15 ounces) black beans, rinsed and drained
4 flour tortillas (7 inches), warmed
1 cup (4 ounces) shredded Mexican cheese blend or cheddar cheese
1 medium tomato, chopped
1 cup shredded lettuce
Salsa, optional

In a nonstick skillet coated with nonstick cooking spray, sauté onion and green pepper until tender. Add beans; heat through. Spoon about 1/2 cupful of bean mixture on the center of each tortilla. Sprinkle with cheese, tomato and lettuce. Fold sides and ends over filling and roll up. Serve with salsa if desired. Yield: 4 servings.

Nutritional Analysis: One serving (prepared with fat-free tortillas and reduced-fat cheddar cheese; calculated without salsa) equals 288 calories, 672 milligrams sodium, 19 milligrams cholesterol, 41 grams carbohydrate, 18 grams protein, 6 grams fat.
Diabetic Exchanges: 2-1/2 starch, 1 meat, 1 vegetable.

 

 

 

CABBAGE SLAW, DIABETIC     > Back to Top <

1 small head cabbage, thinly sliced (1 pound)
1/2 cup chopped green bell pepper
1/2 cup chopped onion
2 tablespoons chopped pimiento or red bell pepper
1/2 cup cider vinegar
3 tablespoons vegetable oil
Sweetener to equal 1/3 cup sugar
1 teaspoon celery seed
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon pepper

Combine cabbage, green pepper, onion and pimiento in a medium bowl.

Measure remaining ingredients into a jar, cover with lid and shake well to blend. Pour dressing over the cabbage mixture and toss to coat. Refrigerate until ready to serve. Makes 12 (1/2-cup) servings.

Serving Size: 1/2 cup Exchanges: 1 vegetable, 1/2 fat
Calories: 49 Sodium: 52 milligrams Carbohydrates: 4 grams

 

 

 

CHEESE PUFFS, DIABETIC     > Back to Top <

1 cup water
1 cup flour
1/4 cup butter or margarine
1/2 teaspoon dry mustard
1/2 teaspoon salt
1 teaspoon Dijon mustard
Pepper
2 tablespoons mayonnaise
4 medium eggs
3 tablespoons Parmesan cheese, grated
1 cup Swiss cheese, grated
Paprika

Combine water and margarine in a saucepan; add salt and pepper. Bring to a rapid boil. Add flour all at once, beating vigorously with a wooden spoon until mixture forms a ball and comes away from sides of pan. Remove from heat; cool 5 minutes. Add eggs one at a time, beating vigorously by hand
or in a food processor for ten seconds after each addition. Continue beating 1-2 minutes or process 20 seconds until smooth and glossy. Blend in Swiss Cheese and mustards. Using two small spoons drop onto lightly oiled cookie sheets. Bake in a 400o F oven for 20 minutes or until puffed and lightly browned. Prepare ahead to this point. Just before serving brush tops with a little mayonnaise and sprinkle with parmesan cheese and paprika. Return to a 400 degree oven. Heat about five minutes. Makes 36 puffs

Serving Size: 3 puffs Exchanges: 1 meat, 1/2 bread, 1 fat
Calories: 142 Carbohydrates: 7 grams

 

 

 

CHEESE-STUFFED BURGERS     > Back to Top <

1-1/2 pounds Ground Beef, extra lean
1 small Egg, beaten
1/4 cup Oatmeal, uncooked
2 ounces Monterey Jack Cheese
1/4 cup Green Chiles, chopped
1/4 cup Mushrooms, fresh, sliced
1/4 teaspoon Salt
1/8 teaspoon Black Pepper
4 Hamburger Buns, mixed grain, split
4 Lettuce leaf
1 medium Tomato, sliced
1/2 small Onion, sliced

In a medium mixing bowl, mix ground beef, egg, oatmeal, salt and pepper with hands. Let sit for 5 minutes to allow oatmeal to swell. Divided ground beef mixture into 8 equal portions; shape each into 4-inch diameter patties. Place equal amount of cheese, mushrooms & chilies in center of 4 patties. Top with remaining 4 patties; press edges together to seal securely. Place patties on grill over medium coals (see notes). Grill 10 to 12 minutes or to desired doneness, turning once. Season with salt and pepper to taste. Toast buns on grill 1 minute, if desired. Arrange 1 lettuce leaf on each bun bottom; top each with 1 burger, 1 onion slice and 1 tomato slice. Cover with bun tops.

Per serving: 618 Calories (kcal); 38g Total Fat; (54% calories from fat); 42g Protein; 27g Carbohydrate; 177mg Cholesterol; 537mg Sodium; 3g Fiber

Food Exchanges: 1-1/2 Grain(Starch); 5-1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 4-1/2 Fat; 0 Other Carbohydrates

 

 

 

CHEESECAKE, DIABETIC     > Back to Top <

2 (8-ounce) packages of fat-free cream cheese
10 packets of Equal
1 teaspoon vanilla
1 envelope Knox gelatin
1 cup boiling water

Beat together the cream cheese, Equal and vanilla. Dissolve gelatin completely in water. Add gelatin water to cheese mixture, stir until well mixed. Pour into individual aluminum pie tins. Chill until firm--about 2 hours.

Note: I use the small Tupperware containers. These are perfect for late night munchies or lunch time sweets.

 

 

 

CHEESY HERB SOUFFLE, DIABETIC     > Back to Top <

3 tablespoons butter
1/4 cup flour
1 cup skim milk
1/2 cup (4 ounces) shredded reduced fat Cheddar cheese
1/4 cup grated Parmesan cheese
1/4 cup chopped fresh OR
1 tablespoon dried parsley
1/4 cup chopped fresh or freeze-dried chives
1 tablespoon finely chopped fresh or
1 teaspoon dried basil
1 tablespoon finely chopped cilantro (optional)
1/4 teaspoon ground nutmeg
Ground pepper
4 eggs, at room temperature and separated

Preheat oven to 350o F. Grease 4-cup soufflé dish.

In a large saucepan over medium heat, melt butter. Stir in flour. Cook, stirring constantly, 1 minute. Gradually whisk in milk. Cook, stirring constantly, 5 minutes until sauce thickens.

Stir in cheeses, parsley, chives, basil, cilantro, nutmeg and pepper to taste. Beat in egg yolks one at a time.

In a small bowl, with mixer, beat egg whites until stiff peaks form. Fold 1/4 yolk-sauce mixture into the beaten whites. Fold white mixture into the remaining cheese yolk-sauce mixture. Spoon into the prepared soufflé dish. Bake 25 to 30 minutes until puffed and golden. Serve immediately. Serves 4.

Serving Size: 1/4 soufflé Exchanges:1-1/2 high-fat meat, 1 skim milk, 1 fat
Calories: 302 Sodium: 472 milligrams

 

 

 

CHEESY VEGETABLE STRUDEL, DIABETIC     > Back to Top <

2-1/2 tablespoons olive oil, divided
1 medium onion, chopped
1 clove garlic, minced
8 ounces fresh mushrooms, sliced
1 (10-ounce) package fresh spinach, cleaned and drained
8 ounces low-fat cottage cheese
4 ounces feta cheese, crumbled
2 egg whites
Ground pepper
4 sheets (12 x 17-inches) phyllo dough
1 tablespoon sesame seeds

Preheat oven to 400o F.
In a large nonstick skillet in 2 teaspoons oil, cook onion and garlic for 3 minutes. Add mushrooms, cook 3 more minutes. Shake spinach to remove as much water as possible and add to the skillet. Cook until the spinach starts to wilt. Carefully squeeze out all excess liquid. Stir in cheeses, egg whites and pepper to taste, set aside.

Layer two sheets phyllo dough and brush with 1/3 remaining oil. Top with remaining phyllo and brush again. Spread filling over phyllo leaving a 1-inch edge all around. With the longest side toward you, fold in all sides, roll up jelly-roll fashion. Carefully place on a baking pan. Brush with remaining oil. Sprinkle with sesame seeds. Bake for 20 to 25 minutes until golden brown. Serves 8.

Serving size: 1/8 strudel (about 1-1/2-inch slice) Exchanges: 1 starch/bread 1 high-fat meat  Calories: 131 Sodium: 343 mg

 

 

 

CHERRY ANGEL TRIFLE     > Back to Top <

1 package (.3 ounce) sugar free cherry gelatin
1 cup boiling water
1 prepared angel food cake (10-inch), cut into 1-inch cubes
1 can (20 ounces) light cherry pie filling
1 carton (8 ounces) frozen nonfat whipped topping, thawed

Dissolve gelatin in water; refrigerate for 15 minutes. Place half of the cake cubes in a 3-quart trifle or serving bowl; top with half of the gelatin and pie filling. repeat layers. Top with whipped topping. Refrigerate for at least 1 hour. Yield: 16 servings

Nutritional Analysis: One serving equals 150 calories, 219 milligrams sodium, 0 cholesterol, 33 grams carbohydrate, 3 grams protein, trace fat.
Diabetic Exchanges: 1-1/2 starch, 1 fruit.

 

 

 

CHERRY SUPREME CHEESECAKE, DIABETIC     > Back to Top <

1 (8-ounce) package reduced-calorie cream cheese
8 packets artificial sweetener
1 teaspoon vanilla extract
1 tablespoon skim milk

1 9-inch graham cracker pie shell

2 (16-ounce) cans tart cherries packed in water
3 tablespoons cornstarch
8 packets artificial sweetener
1/4 teaspoon almond extract
2 drops red food coloring

Combine the cream cheese, artificial sweetener, vanilla, and milk in a food processor. Process until light and creamy. Pour into the pie shell and chill until firm. Combine the cherries, cornstarch, and remaining sweetener in the top of a double boiler, and gently heat over the water until the mixture thickens. Remove from the heat and add the almond extract and red food coloring. Cook, and spread over the cheese layer.

Exchange Values Per Serving: 1 Fruit 1 Bread 2 Fat
224 Calories (39% from Fat) 32.3 grams Carbohydrates 3.4 grams Protein
9.6 grams Fat 22.3 milligrams Cholesterol 197 milligrams Sodium 241 Potassium

 

 

 

CHICKEN AND BROCCOLI, DIABETIC     > Back to Top <

1 tablespoon cornstarch
1/2 cup fat-free chicken broth
1 tablespoon sherry or fat-free chicken broth
1/8 teaspoon ground ginger
1/8 teaspoon garlic powder
2 tablespoons soy sauce
2 medium-size chicken breast halves without skin or visible fat 1
tablespoon vegetable oil
1/2 cup sliced onions
2 cups (6 ounce) frozen broccoli cuts
1/2 cup fat-free chicken broth

Combine first 6 ingredients and mix until smooth to form a marinade. Bone chicken breasts. Freeze bones for later use in broth and cut chicken into bite-sized pieces. Place in marinade and refrigerate for 1 to 4 hours. Drain well, reserving marinade for later use.

Fry chicken in vegetable oil in heavy frying pan until clear and firm. Remove chicken from frying pan with a slotted spoon, leaving as much of the fat as possible still in the frying pan. Add onions and broccoli to the fat in the frying pan. Slice any larger pieces to about 1/2-inch thickness. Cook and stir about 1 minute or until broccoli is thawed.

Add broth to vegetables, mix lightly, cover, and simmer for 5 minutes or until the broccoli is crisp-tender. Add marinade and cook and stir over moderate heat until sauce is thickened and clear. Add chicken and reheat to serving temperature. Serve 2/3 cup per serving over rice. Yield: 1 serving.

Serving Size: 2 medium breast halves Exchanges: 1 vegetable 3 lean meat
Calories: 194

 

 

 

CHICKEN STROGANOFF, DIABETIC     > Back to Top <

4 tablespoons butter
1 pound skinless, boneless chicken cutlets, cut into strips
5 ounces small mushrooms, halved
1/2 cup chicken broth or dry white wine
2 tablespoons tomato paste
1/2 teaspoon ground nutmeg
1 green onion, finely chopped
1/4 cup light sour cream

In a large skillet over medium heat, melt 2 tablespoons butter. Add chicken. Cook, stirring, 3 minutes until no longer pink. Remove chicken and set aside. In the same skillet, in the remaining butter cook the mushrooms for 3 minutes. Add chicken broth, tomato paste and nutmeg. Cook until sauce is slightly reduced and thickened. Add Chicken. Cook, stirring occasionally until the chicken is tender and cooked through. Remove from heat, stir in green onion and sour cream. Serve immediately. Serves 4.

Serving size: 1/4 stroganoff Exchanges: 3 medium-fat meat 1 vegetable
Calories: 280 Sodium: 193 milligrams

 

 

 

CHILI MUSHROOMS, DIABETIC     > Back to Top <

1/4 cup butter, softened
1 tablespoon finely chopped fresh OR
1 teaspoon dried parsley
1/2 fresh hot red chili or jalapeno pepper, seeded and finely chopped
1/2 teaspoon ground cumin
20 medium fresh mushrooms, stems removed
Pepper flowers and lemon slices for garnish

In a bowl, beat butter, parsley, chopped pepper and cumin until well combined. On waxed paper or plastic wrap, shape butter mixture into a log. Wrap tightly and chill until firm. Cut butter log into 20 pieces. Preheat broiler.

Place mushrooms, hollow part up, on a broiler pan. Place one piece of butter log into each hollow. Broil 4 to 5 minutes or until butter melts and the mushrooms are cooked. Garnish. Serve immediately. Serves 4.

Serving Size: 5 mushrooms Exchanges: 1 vegetable 1 fat
Calories: 26 Sodium: 20 milligrams

 

 

 

CHOCOLATE CAKE, DIABETIC     > Back to Top <

Cake:
1-1/2 cup cake flour
1/4 cup cocoa
Sweetener = to 2 Tablespoons sugar
3/4 teaspoon baking soda
1 teaspoon salt
1 cup water
1 Tablespoons white vinegar
1/4 cup vegetable oil
1 teaspoon vanilla extract
1/4 cup egg substitute

Frosting:
1 (8-ounce) package fat free cream cheese
Sweetener - Sweet One to taste
whole walnuts (optional)

Combine cake flour, cocoa, Sweetener, soda and salt in bowl; mix well. Mix in water, white vinegar, vegetable oil, vanilla extract and egg substitute. Beat to mix. Pour into 9-inch square greased baking pan. Bake at 375o F for 35-40 minutes. The frosting is nothing more than a thin layer of fat-free cream cheese that has been mixed with a little sweetener. May put a whole walnut on each piece.

 

 

 

CHOCOLATE CAKE 2     > Back to Top <

2 cups flour
3/4 cup non-fat dry milk
2 teaspoon baking powder
1-1/4 teaspoon baking soda
1/4 teaspoon salt
1/2 cup +2 Tablespoons cocoa
1-1/2 cups Splenda granular
1/2 cup (1 stick) butter, softened
1/2 cup warm water
2/3 cup skim milk
2 eggs
2 egg whites
1 teaspoon vanilla

Mix all dry ingredients in large bowl. Add the rest of the ingredients. Mix on low until blended. Beat on medium to high for 3 minutes or until color lightens. Pour into 2 greased & floured 8-inch cake pans. Bake at 350o F for 25 minutes. Cool and frost.

You can find Splenda at http://www.sucralose.com

 

 

 

CHOCOLATE-PEANUT-BANANA PIE     > Back to Top <

11 sheets chocolate graham crackers
1 ripe banana
2 packages (1.4 ounces each) fat-free, sugar-free instant chocolate pudding
2-3/4 cups fat-free milk
2 tablespoons reduced-fat peanut butter
1 cup fat-free whipped topping
Banana slices and peanuts, optional

Coat a 9-inch pie dish with nonstick cooking spray. In food processor puree graham crackers until crumbs form. Add banana and puree until well combined. Press crumb mixture into bottom of prepared dish. In large mixing bowl with electric mixer set at low mix pudding mix, milk and peanut butter until combined, 2 minutes. Pour immediately into crust. Chill 3 hours or until set. Dollop whipped topping on top. Garnish with banana slices and peanuts, if desired. Yield: 10 servings

Nutritional Analysis: per serving: 188 calories, 5 grams protein, 28 grams carbohydrate, 3 grams fat, 1 milligrams cholesterol, 393 milligrams sodium, 1 gram fiber.

 

 

 

CHUNKY SPICED APPLESAUCE, DIABETIC     > Back to Top <

3-1/2 pounds tart cooking apples (about 8 large), peeled and chopped
1/2 cup water
Sweetener to equal one cup of sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
up to 2 dashes salt

Combine apples and water in a large saucepan. Heat to boiling. Reduce heat and simmer, covered until the apples are tender, 20 to 25 minutes.

Mash apples coarsely with fork. Stir in sweetener, cinnamon nutmeg and salt. Serve warm or refrigerate and serve chilled. Makes 10 (1/2 cup) servings.

NOTE: Amount of sweetener may vary depending on the tartness of the apples.

Serving Size: 1/2 cup Exchanges: 1-1/2 fruit Calories: 104 Sodium: 14 milligrams
Carbohydrates: 27 grams

 

 

 

CINNAMON RAISIN CHICKEN     > Back to Top <

1/2 cup chopped onion
3 garlic cloves, minced
3/4 teaspoon ground cinnamon
1/8 teaspoon pepper
1 tablespoon vegetable oil
4 boneless skinless chicken breast halves (1 pound)
3/4 cup orange juice
1//4 cup raisins

In a skillet, sauté onion, garlic, cinnamon and pepper in oil until onion is tender. Add chicken; turn to coat. Cook, uncovered, for 10 minutes or until juices run clear. Add orange juice and raisins. cook over low heat for 5-10 minutes or until heated through. Yield: 4 servings.

Nutritional Analysis: One serving equals 232 calories, 66 milligrams sodium, 73 milligrams cholesterol, 15 gm. carbohydrate, 28 grams protein, 7 grams fat.
Diabetic Exchanges: 4 very lean meat, 1 fruit, 1/2 fat.

 

 

 

CITRUS DELIGHT     > Back to Top <

1/2 pint lemon sherbet (1 cup)
1/2 cup nonfat vanilla yogurt
1 cup soy milk
6 ounces silken tofu
1/3 cup orange juice

Place the sherbet, yogurt, soy milk, tofu and orange juice in the work bowl of a food processor fitted with a metal blade. Pulse ingredients 3 or 4 times. Then process until a smooth drink forms. Serve immediately. Makes two 8-ounce servings

 

 

 

COOKIE A DAY     > Back to Top <

1 cup unsweetened applesauce
2 egg whites
1/2 cup apple jelly, melted and cooled
3 cups old-fashioned oats
1 cup whole wheat cereal flakes
3/4 cup packed brown sugar
1/2 cup all-purpose flour
1/3 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 cup raisins
1/2 cup chopped dates
1/2 cup chopped walnuts
2 tablespoons orange juice
2 tablespoons lemon juice
1 tablespoon vanilla extract

In a large mixing bowl, combine the applesauce, egg whites and jelly. Combine dry ingredients; add to applesauce mixture. Stir in remaining ingredients. Drop by rounded tablespoonfuls 2 inches apart onto baking sheets coated with nonstick cooking spray.. Flatten slightly. bake at 350o F for 12 minutes or until set. Remove to wire racks to cool. Yield: 3 dozen

Nutritional analysis: One cookie equals 87 calories, 108 milligrams sodium, 0 cholesterol, 17 grams, carbohydrate, 17 grams protein, 2 grams fat.
Diabetic Exchange: 1 starch.

 

 

 

CREAMY TAPIOCA PUDDING, DIABETIC     > Back to Top <

2 cups skim milk
3 tablespoons quick-cooking tapioca
1 egg
1/8 teaspoon salt
Sweetener to equal 1/2 cup sugar
1 to 2 teaspoons vanilla
Ground cinnamon and nutmeg

Combine milk, tapioca, eggs and salt in a medium saucepan. Let stand 5 minutes. Cook over medium-high heat, stirring constantly, until boiling. Remove from heat and stir in sweetener and vanilla.

Spoon mixture into serving dishes, sprinkle lightly with cinnamon and nutmeg. Serve warm, or refrigerate and serve chilled. Makes 4 (2/3-cup) servings.

Serving Size: 2/3 cup Exchanges: 1 bread 1/2 milk Calories: 101 Carbohydrates: 16 grams Sodium: 146 milligrams

 

 

 

CRUNCHY APPLE NUT PANCAKES     > Back to Top <

2 servings instant mashed potato flakes
Water
2 eggs
1 teaspoon sugar
1/4 teaspoon ground cinnamon
1/2 cup chopped apple such as Golden Delicious, Winesap, Granny Smith or Rome Beauty, peeled, if desired
2 tablespoons chopped pecans
Reduced-fat sour cream or applesauce, optional
Pecan halves, optional

Omitting butter and salt, prepare potatoes with water according to package directions. In medium bowl, beat together eggs, sugar and cinnamon until well blended. Beat into potatoes. Stir in apple and chopped pecans.

For each pancake, spoon 1/3 cup batter onto hot, lightly greased skillet or griddle (380o F for electric griddle). Cook on both sides until golden brown. Serve hot plain or with sour cream and pecan halves, if desired. Makes 2 servings.

Nutrition information: per serving of 1/2 recipe without sour cream and pecan halves: calories 216, total fat 10 gm, cholesterol 213 milligrams, sodium 90 milligrams, potassium 252 milligrams, carbohydrate 25 grams, protein 8 grams and 10% or more of the RDI for vitamin C, riboflavin, thiamin, phosphorus

 

 

 

CRUNCHY DESSERT BARS     > Back to Top <
Plan ahead - needs to freeze

1 pint sugar-free nonfat ice cream, softened
1 cup light whipping topping
1/2 cup reduced-fat peanut butter
1 package (1-ounce) instant sugar-free butterscotch pudding mix
1 cup Grape Nuts cereal

In a mixing bowl, combine the first flour ingredients; beat until smooth. Stir in cereal. transfer to a foil-lined 8-inch square pan. Cover and freeze for 3-4 hours or until firm. Use foil to lift out of pan; discard foil. Cut into bars. Yield: 2 dozen.

Nutritional Analysis: One bar equals 67 calories, 122 milligrams sodium, 0 cholesterol, 10 grams carbohydrate, 3 grams protein, 2 grams fat.
Diabetic Exchange: 1 starch.

 

 

 

CURRIED RICE EGG SALAD     > Back to Top <

1 package (12 ounces) long grain & wild rice
6 hard-cooked eggs
1 cups (8 ounces) plain low-fat yogurt
1-1/2 to 2 teaspoons curry powder
2 cups chopped fresh broccoli (about 8 ounces)
6 large tomatoes
Spinach leaves, optional

Cook rice according to package directions. Set aside. Slice 1 egg, reserving 2 center slices for garnish. Chop remaining eggs.

Stir together yogurt and curry powder until well blended. Stir in reserved rice, chopped eggs and broccoli. Chill to blend flavors. Just before serving, cut each tomato into 6 sections and place on spinach leaves, if desired. Top each with about 1-1/2 cups egg salad mixture. Garnish with halved reserved egg slices. Makes 6 servings.

Nutritional Composition per 1/6 serving: Calories 313, Total Fat 7 grams, Cholesterol 215 milligrams, Sodium 121 milligrams, Total Carbohydrate 49 grams, Potassium 786 milligrams, Protein 15 grams, and 10% or more of the RDI Vitamin A, Vitamin B12, Vitamin C, Calcium, Iron, Thiamin, Riboflavin, Phosphorus.

 

 

 

DELUXE CHOCOLATE PUDDING     > Back to Top <

1-3/4 cups cold milk
1 package (3.9 ounces) instant chocolate pudding
mix
1/4 cup sour cream
1/2 teaspoon almond or rum extract
1/4 cup chopped pecans, optional
4 pecan halves, optional

In a bowl, combine milk, pudding mix, sour cream and extract. Whisk until slightly thickened, about 2 to 3 minutes. Stir in pecans if desired. Spoon into four bowls. Top with pecan halves if desired. Yield: 4 servings.

Nutritional Analysis: One serving (prepared with skim milk, instant sugar-free pudding and light sour cream and without pecans) equals 140 calories, 369 milligrams sodium, 7 milligrams cholesterol, 27 grams carbohydrate, 7 grams protein, 1 gram fat. Diabetic Exchange: 1-1/2 starch, 1/2 skim milk.

 

 

 

DIABETIC APPLE PIE     > Back to Top <

6 apples, peeled and sliced
6 ounces apple juice
2 teaspoons cornstarch
2 teaspoons cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon cloves
1Tablespoon lemon juice
1Tablespoonbutter (optional)
14 packages Equal

Mix apples, apple juice, cornstarch, and small amount of water in saucepan. Bring to boil for 5 minutes. Simmer with lid for 15 minutes. Mix in rest of ingredients. Pour in double pie crust. Cut slits in top crust; cover edge with 3-inch strip of aluminum foil. Remove foil last 15 minutes of baking. Bake in heated oven at 425o F until crust is brown and juice begins to bubble through slits in crust, 40 to 50 minutes.

 

 

 

DIABETIC FUDGE 1     > Back to Top <

1/4 cup diet margarine
1-1/3 cup non-fat dry milk
2/3 cup cocoa powder
1 cup sugar (artificial equivalent)
1/3 cup evaporated non-fat milk
2 teaspoons vanilla
1 cup Rice Krispies
1/4 cup raisins

Mix margarine and milk powder until crumbly. Add cocoa and artificial sweetener. Mix until blended. Add evaporated milk and vanilla. Mix until almost smooth and sticky. Remove from bowl and mix in Rice Krispies with hands. Continue mixing with hands until fudge is smooth and shiny. Shape into 2 10 inch long rolls. Wrap in clear plastic wrap. Chill until firm. To serve, cut into 1/2 inch thick slices. Store in refrigerator. Serves: 40

Exchanges: 1/5 milk 1/40 bread 1/20 fruit Calories 30

 

 

 

DIABETIC FUDGE 2     > Back to Top <

1 (14-1/2-ounce) evaporated milk
3 tablespoons Cocoa
1/4 cup Oleo
Liquid Sweetener to equal 1/2 cup of sugar
1/4 teaspoon Salt
1 teaspoon Vanilla
2-1/2 cups Graham cracker crumbs
1/4 cup Nuts

Combine milk and cocoa in saucepan. Beat well. Add oleo, sweetener, salt. Bring to boil. Remove from heat. Stir in remaining ingredients except 1/4 cup graham crackers. Cool about 15 minutes. Divide mixture into 32 balls. Roll in remaining cracker crumbs and chill. Yield: 32 Servings.

 

 

 

DIABETIC MEAT FILLED DUMPLINGS     > Back to Top <

4 cups flour
2 cups fresh chopped spinach OR
1 cup frozen spinach, thawed
1-1/2 cups water
1/2 lb ground round
1 teaspoon grated fresh ginger
2 teaspoons soy sauce
1/4 cup finely minced water chestnut
1 teaspoon sherry
2 green onions, chopped

Mix flour and water. Add more water a teaspoon at a time until dough cleans bowl. Turn it out on a floured board; knead smooth. Wrap in plastic wrap, and set aside for 20 minutes. Brown and drain ground beef of all fat. Wash and dry fresh spinach, or dry frozen spinach. Combine with ground beef and remaining ingredients. Mix well. Form dough into a long roll 1 inch in diameter. Cut or break into 1 inch sections. With your hands or a large glass, flatten each piece into a circle 3 inches in diameter. Place 1 TABLESPOON of filling in the center of each circle. With a finger dipped in water, dampen the edge of the circle. Fold the dough over the filling and press to seal. Brush a nonstick frying pan with 1/2 teaspoon oil. Place the dumplings in the pan and brown them on each side. Add enough broth or water to come up to a third of the height of the dumplings. Cover pan tightly, and steam until water is all gone, about 15 to 20 minutes. Serve the dumplings hot or cold with sherry or vinegar for dipping.

 

 

 

CHEESE TOAST WW     > Back to Top <

3 tablespoons Ricotta cheese, part-skim
1 tablespoon Egg substitute
1 tablespoon Cream Cheese, light
1/2 teaspoon Sugar, granulated
1/2 teaspoon Cornstarch
1/2 teaspoon Vanilla extract
2 slices Bread, raisin, lightly toasted

Preheat toaster oven to 350o F. In small bowl combine all ingredients except bread. Set bread on toaster-oven tray; spread half of the cheese mixture on each slice on bread. Bake until cheese mixture is puffed, about 5 minutes. Yield: 1 servings

Weight Watcher Exchanges: 1 Protein, 2 Breads, 50 Optional Calories
Nutritional Analysis: per serving: 251 calories, 11 grams protein, 8 grams fat, 34 grams carbohydrates, 186 milligrams calcium, 340 milligrams sodium, 23 milligrams cholesterol. Calories from fat: 27.3% 

 

 

 

EASTER FUDGE, DIABETIC     > Back to Top <

1 Square unsweetened chocolate
1/4 cup Evaporated milk
1/2 teaspoon Vanilla
1 teaspoon Artificial liquid sweetener
1 package Vanilla or chocolate artificially sweetened pudding powder or 8 teaspoons finely chopped Nuts

Melt chocolate in top of double boiler over boiling water. Add evaporated milk and mix. Cook 2 to 3 minutes, then add vanilla and sweetener. Spread on small foil pie pan or plate. Chill. Cut into 8 pieces. Form into egg shaped balls and then roll lightly in pudding powder or chopped nuts. Yield: 8 Servings

 

 

 

EASY ELEGANT ASPARAGUS POACH     > Back to Top <

1/2 cup nonfat mayonnaise-style dressing
1/4 cup plain nonfat yogurt
1 tablespoon lemon juice
1/4 teaspoon fines herbs or Italian seasoning, crushed
4 eggs
Water
1 package (10 ounces) frozen asparagus spears
2 whole-wheat English muffins, split and toasted
In small bowl, stir together mayonnaise, yogurt, juice and seasoning until well blended. Set aside.

In saucepan or deep omelet pan, bring 2 to 3 inches of water to boiling. Reduce heat to keep water gently simmering. Break cold eggs, 1 at a time into custard cup or saucer or break several into bowl. Holding dish close to water's surface, slip eggs, 1 by 1, into water. Cook until whites are completely set and yolks begin to thicken but are not hard, about 3 to 5 minutes. With slotted spoon, lift out eggs. Drain in spoon or on paper towels and trim any rough edges, if desired.

Meanwhile, cook asparagus according to package directions. Drain well. Place 1/4 of the asparagus spears on each muffin half. Top each with an egg and about 2 1/2 tablespoons of the reserved sauce. Makes 2 to 4 servings.

Nutrient Information: per serving of 1/4 recipe using Italian seasoning: Calories 185, Total Fat 5.72 grams (1.59 grams saturated), Cholesterol 212 milligrams, Sodium 482 milligrams, Potassium 281 milligrams, Total Carbohydrate 22 grams, Protein 11 grams, provides 10% or more of DRV/RDI for Vitamins A and C, Riboflavin, Niacin, Phosphorus

 

 

 

EGGS FLORENTINE ¡OLÉ!     > Back to Top <

Cooking spray
1 package (10 ounces) frozen chopped spinach, thawed and well drained
4 eggs
1/4 cup chunky salsa
1/4 cup shredded reduced-fat Monterey Jack cheese
Sour half and half, reduced-fat sour cream or additional salsa, if desired

Evenly coat 4 (6-ounce) custard cups with cooking spray. Press spinach into coated cups. With back of spoon, make an indentation in center of spinach. Break and slip an egg into each indentation. Top each with 1 tablespoon salsa and 1 tablespoon cheese. Bake in preheated 325o F oven until whites are completely set and yolks begin to thicken but are not hard, about 20 minutes. Top with sour half and half if, desired. Makes 4 servings.

Nutritional Composition per 1/4 serving without optional ingredients: Calories 124, Total Fat 7 grams, Saturated Fat 2 grams, Polyunsaturated Fat I gram, Monounsaturated Fat 2 grams, Cholesterol 217 milligrams, Sodium 262 milligrams, Total Carbohydrate 4 grams, Potassium 320 milligrams, Protein 10 grams, and 10% or more of the RDI Vitamin A, Riboflavin, Vitamin C, Calcium, Phosphorus and Iron.

 

 

 

ELEGANT FRUIT COMPOTE, DIABETIC     > Back to Top <

1 can (15-1/4 ounces) Del Monte (Brand Name) pineapple tidbits in its own juice
1 banana -- sliced
1 cup quartered strawberries
1 kiwifruit -- sliced or seeded grapes
1 cup jicama* pieces or apples
orange-flavored liqueur
sprigs fresh mint---if desired.

Drain pineapple, reserving juice. Moisten sliced banana with juice to prevent browning, drain. Arrange fruit in a dish, drizzle with liqueur. Garnish with sprigs of fresh mint, if desired. Yield: 4 to 6 servings.

This recipe can from a can of Del Monte Pineapple tidbits.

* Jicama is sometimes called a Mexican potato. It is, after all, a root vegetable with a light brown skin and white flesh, and, when cooked, it's sort of like a potato in texture. Unlike a potato, though, it is just as delicious raw as cooked. Raw jicama is very crisp, with an apple-like, nutty flavor.

 

 

 

FAMILY FAVORITE CAKE     > Back to Top <

3/4 cup Diet margarine
1-1/2 cup Non-nutritive sweetener, Sugar Twin is best for this
4 teaspoons Baking powder
1/2 teaspoon Salt
3 cups Flour
1 cup Skim milk
1 teaspoon Almond extract
3/4 cup Egg whites(4-5)

Preheat oven to 375o F. Cream margarine and sweetener. Sift baking powder, salt, flour, then add alternately with skim milk to creamed mixture. Add almond extract, and beat egg whites until stiff peaks form, and fold in. Pour into 2 well-greased 9-inch layer pans. Bake about 30 minutes. Cool a few minutes, then remove from pans and cool further on wire racks. Top with Creamy Frosting. Makes 1 two layer cake.





FILLET OF SOLE IN MUSHROOM SAUCE, DIABETIC     > Back to Top <

Mushroom Sauce
1/2 pound fresh mushrooms, thinly sliced
1/4 cup minced onion or scallion
3 tablespoons dry sherry or other white wine OR chicken broth
1 tablespoon butter
1 cup skim milk
2 tablespoons flour

Fish Fillets
2 pounds sole or flounder fillets, fresh or defrosted
Salt
Pepper
Paprika
1 tablespoon chopped fresh parsley

Prepare sauce, combine mushrooms, onion, sherry and butter in a large nonstick skillet or electric frying pan sprayed with cooking spray. Cook and stir over moderate heat until wine evaporates and mushrooms begin to brown. Lower heat.

Combine milk and flour and stir until smooth. Stir into skillet until mixture simmers and thickens.

Arrange fish fillets in skillet on top of sauce. Sprinkle fish lightly with salt, pepper and paprika. Cover skillet. Simmer over very low heat until fish flakes easily, about 10 to 12 minutes. Gently transfer fillets to a hot platter. Stir parsley into skillet sauce. Spoon sauce over fish and serve immediately. Serves 8.

Serving Size: 2 ounces
Exchanges: 1/2 starch/bread  2 lean meat   Calories: 150

 

 

 

FIVE GRAIN SODA BREAD, DIABETIC     > Back to Top <

1 cup all-purpose flour (see note)
3/4 cup whole-wheat flour
3/4 cup rye flour
3/4 cup graham flour
3/4 cup rolled oats
3/4 cup raisins (optional)
1/2 teaspoon salt
3 tablespoons soft margarine OR vegetable oil
1 3/4 cup buttermilk
2 tablespoons granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda

If you do not have all the different kinds of flour, use what you do have to make 3-1/4 cups, or try 1/4 cup wheat germ or bran plus 3 cups all-purpose flour. Make a note of the ingredients and a note of the results.

Sugar could possibly be left out, especially if 2 tablespoons or more of raisins (or finely chopped dates) are used.

Combine dry ingredients in a bowl. Cut in margarine or oil. Stir in raisins (if using) and add buttermilk to make a soft dough.

Knead lightly on a floured surface until smooth. Place on a greased baking sheet and flatten into a circle about 2-1/2 inches thick. Cut large X about 1/4 inch deep on top. OR make 2 smaller loaves.

Bake at 350o F for about 1 hour or until toothpick inserted in the center comes out clean. Yield: 16 servings

Serving Size: 1/16; Exchanges: 1-1/2 starch; 1 fat; Calories: 128
Carbohydrates: 22 grams; Sodium: 185 milligrams

 

 

 

FRANKLY FAKE FUDGE, DIABETIC     > Back to Top <

1 cup 2% milk
1 cup Water
3/4 cup Unsweetened cocoa powder
1/2 cup Sweetener equiv. to sugar**
5 tablespoons Unflavored gelatin -- (5 packages)
1 teaspoon Artificial brandy extract

Preparation 10 minutes, standing time 4 hours.

In small saucepan, combine milk and cocoa. Whisk until there are no lumps of cocoa. Cook over medium heat, stirring for about 5 minutes or until thickened. (This cooks out the raw cocoa taste.) In another small saucepan, sprinkle gelatin over water; let stand for 5 min to soften. Heat over low heat, stirring, until gelatin dissolves. Stir into cocoa mixture. Stir in sweetener (artificial sweetener like SugarTwin equivalent to 1/2 cup sugar) and brandy extract. Remove from heat. Pour into 8 inch square baking dish. Let stand at room temperature 4 hours or until firm. To remove from pan, cut around edges with a sharp knife. Place dish in shallow pan of hot water for about 30 seconds just to slightly soften bottom. Loosen one corner, then quickly flip gel out onto clean cutting surface. With sharp knife, cut evenly in 10 one way and 10 the other way. Place in container, cover and refrigerate. Will keep up to 1 week in refrigerator. Makes 100 squares.

3 squares, 1 ++ extra, 2 grams carbohydrate, 2 grams protein, 13 calories 14 squares (about 1/8 recipe) 1 milk choice, 59 calories 7 grams carbohydrate, 7 grams protein, 2 grams fat

 

 

 

FRENCH APPLE TART, DIABETIC     > Back to Top <

1 refrigerated ready-to-bake pie crust
1 1/2 cups unsweetened applesauce
1 tablespoon butter
2 tablespoons lemon juice, divided
1 teaspoon finely shredded lemon peel
1/2 teaspoon cinnamon
1/2 teaspoon allspice
2 Granny Smith or other tart apples, peeled, cored and thinly sliced
1 tablespoon sugar
2 tablespoons all-fruit apricot spread, heated

Preheat oven to 375o F. In a 9-inch tart or quiche pan, place pie crust and press to fit, turning down edges if needed. Line with waxed paper and weights or rice. Bake 15 minutes. Remove paper and weights or rice, bake 5 minutes longer.

Meanwhile, in a saucepan over medium heat, place applesauce, butter, 1 tablespoon lemon juice, lemon peel, cinnamon and allspice. Cook, stirring until a thick paste forms. Cool. Spoon into prebaked crust.

In a large bowl, toss apple slices with remaining lemon juice. Arrange over applesauce mixture. Sprinkle with sugar. Bake 25 to 30 minutes until apples are tender. Brush with warm apricot spread. Serve warm or cold. Serves 10.

Serving Size: 1/10 wedge; Exchanges: 1-1/2 fruit; 1 fat
Calories: 147; Sodium: 121 milligrams

 

FRUIT BAKED APPLES, DIABETIC     > Back to Top <

8 tart baking apples
1 tablespoon margarine
1 (6-ounce) package dried mixed fruit, chopped
2 cups apple cider or juice
1 tablespoon cornstarch
1/2 cup sweetener for cooking or 12 packets sweetener
Pinch cinnamon
Pinch nutmeg

Combine sweetener, cornstarch, cinnamon and nutmeg in a medium saucepan, stir in cider. Add dried fruit and heat to boiling. Reduce heat and simmer, uncovered until fruit is tender and cider mixture is reduced to about 1 cup, 10 to 15 minutes. Add margarine and stir until melted.

Remove cores from apples, cutting to, but not through the bottoms. Peel 1 inch around the tops. Place apples in a greased baking pan. Fill centers with fruit, spoon remaining cider mixture over the apples.

Bake uncovered in a preheated 350o F oven until fork-tender. About 45 minutes. Makes 8 servings

Serving size: 1 apple; Exchanges: 2-1/2 fruit; 1/2 fat
Calories: 176; Carbohydrates: 42 grams; Sodium: 22 milligrams

 

 

 

FRUIT COCKTAIL DELIGHT     > Back to Top <

1 can (15 ounces) fruit cocktail, undrained
1 package (3.4 ounces) instant vanilla pudding mix
1/2 cup miniature marshmallows
Chopped nuts, optional

In a bowl, combine fruit cocktail and pudding mix; mix well. Fold in marshmallows just before serving. Garnish with nuts if desired. Refrigerate leftovers. Yield: 6 servings.

Nutritional Analysis: One serving (prepared with light fruit cocktail and sugar-free pudding mix and without nuts) equals 95 calories, 667 milligrams sodium, 0 cholesterol, 24 gm. carbohydrate, trace protein, trace fat. Diabetic Exchange: 1-1/2 fruit.

 

 

 

FRUIT SAVARIN     > Back to Top <

Cake
5 tablespoons almonds, slivered
1 cup milk
3 cakes compressed yeast
4 cups flour
1 cup butter, softened
3/4 cup sugar
5 large eggs
1 teaspoon salt

Filling
1 cup peach slices
1 cup apricot halves
1 cup pineapple rings
1 cup pitted cherries
Juice of half a lemon
1/4 cup honey
2 to 3 tablespoons light rum (optional)

Preheat oven to 400o F. Grease a 9-inch fluted tube pan and sprinkle with almonds.

Scald milk, cool slightly till lukewarm. Pour over the yeast in a large mixing bowl. Stir until yeast is dissolved. Sift in 1 cup of the flour and beat well. Leave in a warm place until doubled.

Place butter in a large mixing bowl and beat with sugar until fluffy. Beat in eggs, one at a time. Add the remaining 3 cups of flour and the salt.

Combine the two mixtures. Beat together and pour into the tube pan. Leave in a warm place until almost doubled.

Bake for 50 to 60 minutes.

Make the syrup. Drain the fruits and put 1-1/2 cups of the syrup into a large saucepan with the lemon juice and honey. Boil for 5 minutes. Add rum to taste.

When the savarin is done, turn out onto a rack. Prick all over with a fine skewer. Pour all but 1/4 cup hot syrup over the top. Fill the center with the fruit. Boil the remaining syrup until reduced and thick. Pour over the fruit. Serves 6 to 8.

Serving Size: 2 ounce slice; Exchanges: 2 fruit; 1 fat; Calories: 165

 

 

 

FRUIT SWEETENER     > Back to Top <

4 cups Apple Juice

In a medium saucepan, cook apple juice until it is reduced to one

466.2 Calories, 82 Fat, 0.6 Protein, 115.9 Carbohydrate., 0 Cholesterol., 30 Sodium

Alternative to Fruit Sweetener:
1/2 cup frozen fruit juice plus half 1/4 cup granulated fructose.

 

 

 

FUDGE 2, DIABETIC     > Back to Top <

1 (14-1/2-ounce) can evaporated milk (fat free preferred)
3 tablespoons Cocoa
1/4 cup Oleo
Liquid Sweetener to equal 1/2 cup of sugar
1/4 teaspoon Salt
1 teaspoon Vanilla
2-1/2 cup Graham cracker crumbs
1/4 cup Nuts

Combine milk and cocoa in saucepan. Beat well. Add oleo, sweetener, salt. Bring to boil. Remove from heat. Stir in remaining ingredients except 1/4 cup graham crackers. Cool about 15 minutes. Divide mixture into 32 balls. Roll in remaining cracker crumbs and chill. Yield: 32 Servings

 

 

 

FUDGE 3, DIABETIC     > Back to Top <

1 Envelope gelatin
1/4 cup Water
1 Square unsweetened chocolate
1/8 teaspoon Cinnamon
3/4 teaspoon Liquid food sweetener
1/4 cup Water
1/2 cup Evaporated milk
1/2 teaspoon Vanilla
1/4 cup Chopped nuts

Soften gelatin in 1/4 cup water for 5 minutes. Melt chocolate with cinnamon and sweetener; add milk and water slowly. Add gelatin. Stir until dissolved. Remove from fire. Add vanilla, cool. When mixture begins to thicken, add nuts. Turn into cold pan. When firm cut into pieces. Yield: 8 Servings

 

 

 

FUDGE, DIABETIC     > Back to Top <

1/4 cup diet margarine
1-1/3 cup non-fat dry milk
2/3 cup cocoa powder
1 cup sugar (artificial equivalent)
1/3 cup evaporated non-fat milk
2 teaspoons vanilla
1 cup Rice Krispies
1/4 cup raisins

Mix margarine and milk powder until crumbly. Add cocoa and artificial sweetener. Mix until blended. Add evaporated milk and vanilla. Mix until almost smooth and sticky. Remove from bowl and mix in Rice Krispies with hands. Continue mixing with hands until fudge is smooth and shiny. Shape
into 2 (10-inch-long) rolls. Wrap in clear plastic wrap. Chill until firm. To serve, cut into 1/2-inch thick slices. Store in refrigerator. Serves: 40

Exchanges: 1/5 milk 1/40 bread 1/20 fruit Calories 30

 

 

 

GINGERED LIME GELATIN     > Back to Top <

1 can (20 ounces) pineapple tidbits
1 package (6 ounces) lime gelatin
1-1/2 cups boiling water
1 cup ginger ale, chilled
1/4 teaspoon ground ginger

Drain pineapple, reserving juice; set the pineapple aside. In a bowl, dissolve the gelatin in water. Stir in ginger ale, ginger and the reserved juice. Chill until syrupy, about 45 minutes. Fold in pineapple. Transfer to a 6-cup mold coated with non-stick cooking spray. Refrigerate until firm. Unmold onto a serving platter. Yield 12 servings.

Nutritional Analysis: per serving (prepared with unsweetened pineapple, sugar-free gelatin and diet ginger ale): 21 calories, 37 milligrams sodium, 0 cholesterol, 4 grams carbohydrate, 1 grams protein, trace fat. Diabetic Exchange: Free Food.

 

 

 

GLAZED LAMB AND VEGETABLES, DIABETIC     > Back to Top <

2-pound boneless lamb leg roast
1/2 cup red wine or water
2 tablespoons all-fruit seedless red raspberry spread
2 teaspoons finely chopped fresh OR
1/2 teaspoon dried rosemary
6-ounces baby yellow squash or whole yellow squash, sliced
8-ounces fresh green beans, trimmed
1/2 small head broccoli, cut into florets
2 tablespoons chopped fresh parsley

Preheat oven to 350o F. Place lamb in roasting pan and bake 15 minutes.

Meanwhile, in a saucepan over medium heat, bring to boil, wine, raspberry spread and rosemary. Pour half over the lamb roast. Bake lamb 45 minutes or until desired doneness, basting often with pan juices. Just before lamb is done, in a saucepan or microwave, steam or cook vegetables 2 to 3 minutes until just tender-crisp. Drain and keep warm.

Slice and arrange roast on serving platter with 1/2 the vegetables. Pour skimmed pan juices into remaining wine mixture. Bring to a boil. Simmer until sauce thickens.

Sprinkle lamb and vegetables with parsley, drizzle on sauce. Serves 4 with leftover lamb and vegetables.

Serving size: 3 ounces cooked lamb; 1-1/2 cups vegetables; 1/4 sauce
Exchanges:1/2 starch/bread; 3 lean meat; 3 vegetables; 1 fruit
Calories: 509 Sodium: 111 mg

 

 

 

GREEN BEAN RYE STRATA     > Back to Top <

Cooking spray
1 package (10 ounces) frozen cut green beans
1/2 cup thinly sliced onion (about 1 medium, 4 ounces)
1/2 cup sliced fresh mushrooms (about 2 ounces)
1/4 cup water
2 cups dark rye bread cubes
1/2 cup low-fat (1%) cottage cheese
4 eggs
1 cup skim or low-fat milk
2 teaspoons lemon juice
1/2 teaspoon salt, optional
2 tablespoons grated Parmesan cheese, optional

Evenly coat 11 x 7 x 1-1/2-inch baking dish with spray. Set aside. In large saucepan, stir together beans, onion, mushrooms and water. Cook, covered, over medium heat, until beans are tender, about 15 minutes. Drain. Return to pan. Stir in bread cubes and cottage cheese. Spoon into prepared dish.

In medium bowl, beat together eggs, milk, lemon juice and salt, if desired, until well blended. Pour evenly over bread mixture. Cover. Refrigerate several hours or overnight. Uncover.

Bake in preheated 350o F oven until knife inserted near center comes out clean, about 45 to 55 minutes. Sprinkle with Parmesan cheese, if desired. Makes 4 servings.

Nutrient information: per serving of 1/4 recipe, using skim milk without optional salt or Parmesan cheese: Calories 213, Total Fat 7 grams, Cholesterol 215 milligrams, Sodium 365 milligrams, Potassium 465 milligrams, Carbohydrate 24 grams, Protein 16 grams, and 10% or more of the RDI for Calcium, Iron, Phosphorus, Zinc, Vitamins A, B12 and C, and Thiamin, Riboflavin

 

 

 

HAMBURGER CORNMEAL SHEPHERDS PIE, DIABETIC     > Back to Top <

1/2 cup finely chopped green pepper
1/2 cup flour
3/4 cup yellow cornmeal
1/4 cup minced onion
2 cups ground round
3 tablespoons oil
1 cup tomato sauce
2 tablespoons tomato catsup
1/2 teaspoon salt
Dash lemon pepper
1 teaspoon chili powder
Sugar substitute equivalent to 1 tablespoon sugar
2 teaspoons baking powder
1/2 teaspoon thyme
1 egg
1/2 cup skim milk

Preheat oven to 400o F. Sauté pepper, onion, beef in 1 tablespoon of oil in skillet, until beef is well browned. Stir in tomato sauce, catsup, 1/4 teaspoon salt, lemon pepper, and chili powder. Put into 1-1/2-quart casserole. Stir flour, cornmeal, sweetener, baking powder, remaining salt and thyme together in a bowl; then add egg milk, and rest of oil. Stir until smooth. Top the first mixture with second and bake, uncovered, or until the cornmeal is slightly brown and firm to touch (about 1 hour). Loosen cornmeal with a knife around edges, turn on serving plate with top side down. Serves 8.

Serving size: 1/8 portion Exchanges: 1/2 bread; 2 fat; 1-1/2 meat; 1/2 vegetable

 

 

 

HAZELNUT TORTE, DIABETIC     > Back to Top <

4 egg whites, room temperature
3 tablespoons granulated sugar
3 egg yolks
1/2 cup ground hazelnuts (filberts)
4 tablespoons finely crushed unsalted saltine crackers
1 teaspoon grated orange peel
1/2 teaspoon baking powder
1/4 teaspoon almond extract
8 ounces strawberries, hulled
1 teaspoon confectioners' sugar for garnish

Preheat oven to 350o F. Grease and line with waxed or parchment paper an 8-inch round baking pan, set aside.

In a large bowl, with a mixer beat egg whites until soft peaks form, gradually add sugar, beating until thick and glossy. In a small bowl, with mixer beat egg yolks until light and lemon-colored. Stir in nuts, cracker crumbs, orange peel, baking powder and almond extract.

Gradually fold into beaten egg whites. Spoon into the prepared pan. Bake 30 to 35 minutes until firm. Cool in pan on rack 5 minutes. Turn out on rack, remove paper and let cool completely. To serve, top with strawberries. Garnish with sprinkle of sugar. Serves 12.

Serving size:1/12 wedge Exchanges: 1 high-fat meat; 1 fruit
Calories: 142 Sodium: 78 milligrams

 

 

 

HEALTHY BAKED CAJUN CHICKEN     > Back to Top <

1-1/2 pounds Chicken Breasts without skin, boneless
Nonstick Spray Coating
2 tablespoons Nonfat Milk
2 tablespoons Onion Powder
1/2 teaspoon Dried Thyme -- crushed
1/4 teaspoon Garlic Salt
1/8 teaspoon White Pepper
1/8 teaspoon Black Pepper
1/8 teaspoon Red Pepper

Remove skin from chicken. Rinse chicken, pat dry. Spray a 13 x 9 x 2-inch baking dish with nonstick coating. Arrange the chicken, meaty sides up, in dish. Brush with milk. In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper. Sprinkle over chicken. Bake in a 375o F oven for 45 to 55 minutes or until the chicken is tender and no longer pink.

Per serving: 165 Calories (kcal); 2 grams Total Fat; (10% calories from fat); 32 grams Protein; 3 grams Carbohydrate; 79 milligrams Cholesterol; 222 milligrams Sodium

Food Exchanges: 0 Grain (Starch); 4-1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

 

 

 

HEALTHY BANANA BREAD     > Back to Top <

2-1/4 cups All-purpose flour
2/3 cup Honey-crunch wheat germ
1/2 cup Oats, uncooked
1/4 cup Brown Sugar, packed
1 tablespoon Baking powder
1/2 teaspoon Salt
1/4 teaspoon Baking Soda
10 tablespoons Light Corn Oil Spread/1-1/2 Sticks
1-1/2 cups Mashed Bananas, about 3 med
1 (6-ounce) Can frozen apple-juice Concentrate, thawed
1/2 cup Egg substitute, thawed
1/3 cup Walnuts, chopped
1 teaspoon Vanilla extract

About 2 Hours before serving, or early in the day: Preheat oven to 350o F. Grease 9 x 5-inch loaf pan. In large bowl, mix first 7 ingredients. With pastry blender, cut in corn-oil spread until mixture resembles coarse crumbs. Stir in bananas, undiluted apple-juice concentrate, egg substitute, walnuts, and vanilla just until flour is moistened. Spoon batter into pan. Bake 60 minutes or until toothpick inserted into center of bread comes out clean. Cool bread in pan on wire rack 10 minutes; remove from pan and cool slightly. Serve warm, or cool completely to serve later. Makes 18 servings.

Each serving: About 180 calories, 5 grams fat, 0 milligrams cholesterol, 135 milligrams sodium.  Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat

 

 

 

HEALTHY CHICKEN PACKETS     > Back to Top <

4 cups Chicken Breasts without skin, cooked, chopped
6 ounces Neufchatel Cheese, softened
2 tablespoons Chives, chopped
4 tablespoons Milk, skim
1 cup Bread Crumbs
4-1/2 cups Bisquick(r) baking mix, low sodium
1-1/3 cups Milk, skim
Non-stick Cooking spray

Mix chicken, Neufchatel cheese, chives, milk, and salt in a bowl with your hands to make filling, and store in 2 (1-quart-sized) bags. Put bread crumbs in another 2 (1-quart-sized) bags, attach it to bag of filling, and freeze.

To serve: Thaw chicken mixture. Preheat oven to 350o F. Prepare biscuit dough, by mixing the Bisquick and milk together, adding additional flour to make dough the proper consistency for rolling. Divide dough into 16 equal portions and roll each portion out to make a rectangle, about 4 x 5 inches. Place about 1/4 cup of mixture in center of each rectangle. Fold dough over filling, and pinch the edges to seal tightly. Spray each packet lightly on both sides with non-stick cooking spray, and coat with bread crumbs. Place packets on baking sheet and bake for 20 minutes or until golden brown.

Per serving: 250 Calories (kcal); 8 grams Total Fat; (29% calories from fat); 16 grams Protein; 28 grams Carbohydrate; 36 milligrams Cholesterol; 253 milligrams Sodium; 1 gram Fiber

Food Exchanges: 2 Grain (Starch); 1-1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1-1/2 Fat; 0 Other Carbohydrates

Note: If you wish to further increase the flavor of your bread crumbs, you may want to add 1 teaspoon Mrs. Dash and mix them well, before rolling your packets in the crumbs.

 

 

 

HEALTHY SHEPHERDS PIE     > Back to Top <

1/2 pound Ground Beef, extra lean
1 cup Red Beans -- canned, drained
1 cup Mushrooms -- sliced
1 cup Celery -- sliced
1 large Onion -- chopped
1 can Tomato Soup -- (10 ounces)
2 cups Green Beans -- French cut, drained
4 cups Potatoes, mashed
1/2 cup Parmesan cheese -- shredded

In a large skillet, brown ground beef with onion, celery & mushrooms. Drain fat, if any. Add soup & red beans to beef and onions. In a 9 x 13-inch oven proof casserole dish, layer the beef mixture first in the bottom and then the green beans. Top with mashed potatoes to make a crust, similar to a top pie crust. Sprinkle with cheese. Bake, uncovered, at 350o F for 15 to 30 minutes, or until hot and bubbly and cheese is melted.

Per serving: 408 Calories (kcal); 15 grams Total Fat; (32% calories from fat); 21 grams Protein; 50 grams Carbohydrate; 34 milligrams Cholesterol; 706 milligrams Sodium; 5 grams Fiber Food Exchanges: 3 Grain (Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates

 

 

 

HEALTHY SNACKS     > Back to Top <

Dry cereal - my favorites are rice chex and the double sided cereal that looks like a Chex cereal but isn't. Any nonsweetened dry cereal is a pretty good snack

Vegetables - baby carrots, broccoli tops, cauliflower, whole green beans (raw or lightly steamed), cabbage wedges, scrubbed unpeeled cucumber wedges or slices, radishes, bell peppers cut into rings - the red ones are the sweetest, turnip slices, jicama, unthawed frozen peas

Low Fat Crackers - check these out carefully because many "low-fat" or "reduced fat" crackers contain a horrendous amount of fat - they just have less than the regular version.

Knackabrot, saltines, melba toast and ethnic 'flat breads' are usually low fat

Low fat cheese in moderation cut into cubes or small slices. Non fat cheeses except for mozzarella aren't very tasty.

V-8 juice, tomato juice, other juices in moderation

Broiled or grilled chicken strips

Nonfat dressings to dip vegetables or chicken into

Air popped popcorn - once you get used to it, it isn't bad and you can eat 4 cups for 100 calories. Butter spray gives it a little better taste and will help salt or seasoned salt or chili powder to stick to it a little bit.

Peeled and sectioned oranges, tangerines or grapefruit

Apple or pear slices - sprinkle lightly with lemon juice to avoid darkening

Fruit cubes

 

    > Back to Top <

 

SHALOM FROM SPIKE & JAMIE

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