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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 145  |  (172 kb)

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HONEY BEEF, DIABETIC     > Back to Top <

12 ounces lean beef round steak, thinly sliced
1 large red pepper, cut into thin strips
1 cup shredded fresh spinach
3 green onions, cut into 1/2-inch diagonal pieces
1 (about 4 ounces) medium parsnip, cut into thin strips
1 tablespoon vegetable oil, divided
1 clove garlic, minced
2 teaspoons grated fresh or
1 teaspoon ground ginger
1/2 cup reduced-salt soy sauce
2 teaspoons honey
2 teaspoons cornstarch

In a large skillet over medium-high heat, cook sliced beef, red pepper, spinach, green onions and parsnip in 2 teaspoons hot oil, stirring constantly for 2 to 3 minutes until the meat is brown. Remove from the skillet and keep warm. In the same skillet, in the remaining 1 teaspoon oil, cook garlic and ginger for 1 minutes. In a small bowl, stir well the soy sauce, honey, cornstarch and 2 tablespoons cold water. Return meat and vegetable mixture to the skillet. Add the soy sauce mixture. Cook for 1 to 2 minutes until heated through and thickened. Serves 4.

Serving Size: 1/4 recipe (about 1 cup) Exchanges: 3 lean meat 2 vegetable
Calories: 272 Sodium: 1270 milligrams




HURRY CURRY     > Back to Top <

1 pound lean ground beef
2 cloves garlic, crushed
1 Cup chopped onion
1/2 Cup sliced celery
1/2 Cup chopped green pepper
1-1/2 to 2 Tablespoons curry powder
1 Cup tomato sauce
2 Tablespoons Worcestershire sauce
1 Cup de-fatted chicken broth
1 Cup cubed, un-peeled eggplant
1 Cup sliced carrots
1 small un-peeled potato, cubed
1/2 Cup peeled, cubed winter squash
1 Cup sliced mushrooms
1 Cup frozen peas
3 Cups cooked rice

In large skillet, sauté garlic, onion, celery, green pepper and beef until onion is translucent and beef is browned. Drain excess fat. Stir in curry powder and cook 2 minutes. Add tomato sauce, Worcestershire, broth, eggplant, carrots, potato and squash.

Cover and simmer over low heat until vegetables are almost tender. Add mushrooms and peas. Cook 5 minutes longer. Stir in rice. Heat thoroughly. Makes 8 servings.




LAYERED FIESTA DIP     > Back to Top <

2 cans (16 ounces each) fat-free refried beans
1 can (4 ounces) chopped green chilies, undrained
2 cups (16 ounces) nonfat sour cream
1 envelope reduced-sodium taco seasoning mix
2 cups frozen peas, thawed
1/4 cup chopped onion
1 teaspoon lime juice
1/2 teaspoon chili powder
2 garlic cloves, minced
Dash hot pepper sauce
1/2 cup shredded reduced-fat cheddar cheese
1/2 cup shredded reduced-fat Monterey Jack cheese
1 cup chopped tomatoes
1/3 cup sliced green onions
Baked tortilla chips

In a bowl, combine beans and chilies; mix well. Spread onto a 12-inch round serving platter. Combine the sour cream and taco seasoning; spoon and spread evenly over the bean mixture. Set aside. In a food processor or blender, combine peas, onion, lime juice, chili powder, garlic and hot pepper sauce; cover and process until smooth. Spread evenly over sour cream layer. Sprinkle with cheeses, tomatoes and green onions. Serve with chips. Yield: 14 servings

Nutritional Analysis: One serving (calculated without chips) equals 143 calories, 510 milligrams sodium, 6 milligrams cholesterol, 22 grams carbohydrate, 9 grams protein, 1 gram fat. Diabetic Exchanges: 1-1/2 starch, 1/2 lean meat.




LEMON FLUFF PIE     > Back to Top <

3 eggs, separated
1 cup sugar, divided
Grated peel and juice of 1 lemon
3 tablespoons hot water
1 baked 9-inch pie crust

In a mixing bowl, beat egg yolks until thick and light-colored. Gradually beat in 1/2 cup of the sugar, lemon peel, lemon juice and hot water. Pour into the top of a double boiler. Cook until slightly thickened, stirring often. In a small mixing bowl, beat egg whites until foamy. Gradually beat in remaining 1/2 cup sugar. Beat until stiff peaks form. Fold egg whites into custard. Spoon into pie crust. Chill until set. Makes 6 to 7 servings.





2-1/4 cups water
1/2 cup lemon juice
Sweetener to equal 1-1/2 cups sugar
1/3 cup plus 2 Tablespoons cornstarch
2 eggs
2 egg whites
1 teaspoon finely grated lemon peel (optional)
2 tablespoons margarine
1 to 2 drops yellow food color (optional)
Baked 9-inch pie shell
3 egg whites
1/4 teaspoon cream of tartar
3-1/2 teaspoons Equal(r) Measure or 12 packets Equal(r)**

** Equal Spoonful can't be used in meringue recipes

Mix water, lemon juice, sweetener, and cornstarch in medium saucepan. Heat to boiling over medium-high heat, stirring constantly; boil and stir 1 minute. Beat eggs and 2 egg whites in small bowl; stir in about 1/2 the hot cornstarch mixture. Stir this egg mixture into the remaining cornstarch mixture in saucepan; cook and stir over low heat 1 minute. Remove from heat; add margarine, stirring until melted. Stir in food color. Pour mixture into baked pie shell.

Beat 3 egg whites in medium bowl until foamy; add cream of tartar and beat to soft peaks. Gradually beat in 3-1/2 teaspoons Equal Measure, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.

Bake pie in preheated 425o F oven until meringue is browned, about 5 minutes. Cool completely on wire rack before cutting. Makes 8 servings.

Serving size: 1 slice Exchanges: 2 bread; 2 fat
Calories: 223; Carbohydrates: 29 grams




LIGHT LEMON CAKE     > Back to Top <

1 package (18-1/4 ounces) light yellow cake mix
1 package (3.4 ounces) instant lemon pudding mix*
1-3/4 cups water
3 egg whites
3/4 cup cold skim milk
1/2 teaspoon lemon extract
1 package (1 ounce) instant sugar-free vanilla pudding mix
1 carton (8 ounces) frozen light whipped topping, thawed

In a mixing bowl, combine dry cake mix, lemon pudding mix, water and egg whites. Beat on low speed for 1 minute. Pour into a 13 x 9 x 2-inch baking pan coated with nonstick cooking spray. Bake at 350o F for 23 to 28 minutes or until a toothpick inserted near the center comes out clean. Cool. In a mixing bowl, combine milk, extract and vanilla pudding mix. Beat on low for 2 minutes. fold in whipped topping. Spread over cake. Store in the refrigerator. Yield: 20 servings.

Nutritional Analysis per serving: 163 calories; 294 milligrams sodium, trace cholesterol, 31 grams carbohydrate; 2 grams protein; trace fiber. Diabetic Exchanges: 2 starch, 1/2 fat.

*Note: Sugar-free lemon pudding mix is not available.





Vegetable cooking spray
4 ounces fresh shiitake mushrooms, sliced
1/4 cup green onions, sliced
1 cup fresh spinach, torn
1 cup plum tomatoes, seeded and diced
1/4 cup fresh parsley, minced
2 tablespoons low-sodium chicken broth
3 ounces linguine, uncooked
3 tablespoons Parmesan cheese, freshly grated

Coat a large nonstick skillet with vegetable cooking spray; place over medium-high heat until hot. Add mushrooms and green onions; sauté 3 minutes. Add spinach, tomato, parsley, and chicken broth; cook 1 minute. Set aside and keep warm. Cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a large bowl; add cheese, tossing well. Add mushroom mixture and toss gently. Serve immediately. Yield: 2 servings.

Per serving: 223 Calories (kcal); 3 grams Total Fat; (13% calories from fat); 11 grams Protein; 38 grams Carbohydrate; 6 milligrams Cholesterol; 171 milligrams Sodium
Food Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates




LOW-CAL CHOCOLATE CAKE     > Back to Top <

1-1/2 cup Flour
1 cup Low fat milk (2%)
1/4 cup Granulated fructose**
2/3 cup Liquid shortening
1/2 cup Unsweetened cocoa
2 Eggs
1-1/2 teaspoon Baking soda
1 teaspoon Salt
**or other sugar replacement

Preheat oven to 350o F. Grease and flour a 13 x 9-inch cake pan. Combine all ingredients in a mixing bowl and beat just until blended. Pour into prepared pan and bake for 40-45 minutes. Let cool. Recipe yields 24 servings with 86 calories per serving

1/2 bread 1 fat




LOW-FAT CORN BREAD     > Back to Top <

1 cup all-purpose flour
1 cup cornmeal
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoons salt
2 egg whites
1 cup skim milk
1/4 cup unsweetened applesauce

In a bowl, combine the flour, cornmeal, sugar, baking powder and salt. In another bowl, combine egg whites, milk and applesauce. Stir into dry ingredients just until moistened. Pour into a 9 inch square baking pan coated with non-stick cooking spray. bake at 400o F for 15-20 minutes or until a toothpick inserted near the center comes out clean. Serve warm. Yield: 12 servings:

Nutritional Analysis: per serving: 101 calories; 198 milligrams sodium, trace cholesterol, 21 grams carbohydrate, 3 grams protein, trace fat; 1 gram fiber. Diabetic exchange: 1-1/2 starch.




LOW-FAT EGGNOG     > Back to Top <

11 cups cold skim milk
2 teaspoons vanilla extract
2 packages (1.5 ounces each) instant sugar-free vanilla pudding mix
Artificial sweetener equivalent to 1/3 cup sugar
1/2 teaspoon ground nutmeg

In a large bowl, combine the milk and vanilla. In another bowl, combine dry pudding mix, sweetener and nutmeg. Whisk into milk mixture until smooth. Refrigerate until serving. Yield: 12 servings.

Nutritional Analysis: One 1-cup serving equals 105 calories, 408 milligrams sodium, 4 milligrams cholesterol, 17 grams carbohydrate, 8 grams protein, trace fat.
Diabetic Exchanges: 1 skim milk, 1/2 starch.




LOW-FAT POTATO SOUP     > Back to Top <

1-3/4 cups diced peeled potatoes
1 medium onion, chopped
1/4 cup chopped celery
1 can (14-1/2 ounces) low-sodium chicken broth
1/8 teaspoon pepper
3 tablespoons cornstarch
1 can (12 ounces) evaporated skim milk, divided
1 cup (4 ounces) shredded reduced-fat cheddar cheese

In a large saucepan, combine the potatoes, onion, celery, broth and pepper. Bring to a boil. Reduce heat: cover and simmer for 15-18 minutes or until vegetables are tender. Combine cornstarch and 1/4 cup milk until smooth; stir into potato mixture. Add the remaining milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat. Stir in cheese until melted. Yield: 5 servings

Nutritional Analysis: One serving equals 178 calories, 274 milligrams sodium, 9 milligrams cholesterol, 26 grams carbohydrate, 14 grams protein, 2 grams fat.
Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable.





2/3 cup soy sauce or tamari
2-1/4 cups water
2 tablespoons minced fresh ginger
Juice of 1/2 lemon (2 tablespoons) or lime (1 tablespoon)
Juice of 1/2 orange (2-1/2 to 3 tablespoons)
1 pound firm tofu, cubed
3 tablespoons dark sesame oil (divided)
1 large onion, coarsely chopped
1/2 red bell pepper, coarsely chopped
2 cloves garlic, minced
2 ribs celery, cut into 1/2 -inch-thick slices
3 stalks bok choy, sliced
1 zucchini, quartered lengthwise and sliced crosswise 1/2-inch thick
8 ounces dried soba noodles
1/2 cup chopped fresh cilantro, for garnish

Mix the soy sauce, 2-1/4 cups water, ginger, lemon or lime juice, and orange
juice in a self-sealing, 1-gallon plastic bag. Add the cubed tofu, seal and
toss bag to coat tofu. Let sit 30 minutes.

Meanwhile, preheat the oven to 350o F.

In a nonreactive, oven-proof Dutch oven or roasting pan, heat 1 tablespoon
sesame oil over medium-high heat. Add the onions, red peppers and garlic and sauté until golden. Add the celery, bok choy and zucchini; mix. Add the tofu
with its marinade and bake 40 to 50 minutes or until the tofu is browned and
sauce is bubbly.

While tofu is cooking, bring a large pot of water to boil over high heat.
Add soba noodles and cook 6 minutes or until al dente. Drain and toss with 1
tablespoon sesame oil. Heat the remaining 1 tablespoon sesame oil in a
12-inch nonstick skillet over medium-high heat. Add the noodles, spreading
to cover the pan. Cook until browned on one side. Remove from pan and cut
into noodles into wedges. Serve tofu and vegetables over noodles. Garnish
with chopped cilantro. Makes 4 servings.

Nutritional Information: Calories: 432 (18% from protein, 54% from carbohydrate, 28% from fat) Protein: 20.9 grams (7.6 grams soy protein) Total fat: 14.3 grams Saturated fat: 2.1 grams Cholesterol: 0 Sodium: 3,270 mg Carbohydrate: 62.3 grams Fiber: 3.9 grams
Diabetic Exchanges: 2 vegetable, 41/2 starch, 2 meat, 4 fat





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.





1-1/2 pounds Milkcote -- (chocolate coating)
2/3 cup Vegetable Shortening -- (melted)
4 drops Peppermint Oil
As needed Milkcote

In the top of a double boiler, melt milkcote coating over hot, not boiling, water. Add shortening and peppermint, a little at a time, mixing well after each addition. Chill chocolate mixture in the refrigerator until of a soft custard consistency. Place in a mixing bowl and beat for 30 seconds. DO NOT OVER BEAT. Pour into a waxed paper-lined 9 x 13-inch pan. Cover with waxed paper and tap pan to level mixture. Place in refrigerator until firm but not hard. Cut into squares. Dip in additional
melted and cooled milkcote coating.

Note: Milkcote can be purchased in the diabetic foods section of your grocery store. If you cannot find a diabetic 'almond bark' chocolate coating in your area, you can purchase some at:

Non-Diabetic Variation: Substitute regular Milk Chocolate 'Almond Bark' for the sugar free 'Almond Bark' or Milkcote, and follow recipe as above.





1 pound zucchini (about 2 to 3 medium)
1/4 cup chopped onion
3 slices day-old bread, cubed
6 eggs
1 cup skim milk
1 teaspoon Italian seasoning*, crushed
1 cup (4 ounce) shredded reduced-fat Cheddar cheese, divided

Cut zucchini into 1/4-inch slices. If slices are larger than you can circle with your thumb and forefinger, halve or quarter slices. Place zucchini and onion in 8 x 8 x 2-inch microwaveable baking dish. Cover with plastic wrap. Cook on full power until zucchini is softened, about 7 minutes. Drain well, pressing with back of spoon to release additional liquid. Lightly toss with bread.

In medium bowl, beat together eggs, milk and seasoning until well blended. Pour over zucchini mixture. Stir in 3/4 cup of the cheese. Cover with plastic wrap.

Cook on full power 6 minutes, stirring to move cooked portions at edges toward center after 3 minutes. Stir again. Cover. Cook on full power until eggs are almost set, about 1 to 2 minutes. Sprinkle with remaining cheese. Let stand, covered, until cheese is melted and knife inserted near center comes out clean, about 5 to 7 minutes.

* Or use 2 teaspoons total fresh or 1 teaspoon dried marjoram, thyme, rosemary, savory, sage, oregano and/or basil leaves, crushed. Makes 6 servings.

NOTE: Cooking time is based on a full power output of 600 to 700 watts. For a lower wattage oven, allow more time.





1 medium onion, chopped
1 tablespoon oil
4 cups low-sodium chicken broth or bouillon
1-1/2 packages (10-ounces each) frozen green peas
1 large potato, peeled and chopped
1/2 head lettuce, shredded
1 tablespoon chopped fresh OR
1 teaspoon dried mint
6 tablespoons plain nonfat yogurt
Fresh mint for garnish

In a large saucepot over medium heat, cook onion in hot oil 3 minutes until tender. Add broth, peas, potato, lettuce and mint. Bring to a boil. Reduce heat to low. cover and simmer 20 minutes. Let stand to cool slightly. In a food processor or blender, puree in batches until smooth. Refrigerate, covered for 2 to 3 hours. Spoon into bowls. Top with pepper to taste and yogurt. Garnish. Serves 6.

Serving Size: 1 cup Exchanges: 1 starch/bread; 1 vegetable; 1/2 fat
Calories: 137 Sodium: 133 milligrams





Pastry for 9-inch pie
5 cups sliced nectarines (about 5 medium)
1 cup raspberries or sliced strawberries
1 cup fresh or frozen blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
Sweetener to equal 1 cup sugar
1 teaspoon grated lemon peel
1/4 teaspoon ground allspice

Roll pastry on floured surface into 12-inch circle, transfer to ungreased cookie sheet.

Toss nectarines and berries with lemon juice in a large bowl. Sprinkle fruit with combined cornstarch, sweetener, lemon peel and allspice and toss to coat. Arrange fruit over pastry, leaving a 2-inch border around the edge of the pastry. Bring edge of pastry toward the center, overlapping as necessary. Bake pie in a preheated 425o F oven until pastry is golden and fruit is tender, 35 to 40 minutes. Cool on a wire rack. Makes 8 servings.

Serving Size: 1/8 slice Exchanges: 1-1/2 fruit 1 bread 1-1/2 fat Calories: 216
Sodium: 216 milligrams Carbohydrates: 38 grams





1-1/4 teaspoons yeast, dry
1-3/4 cups bread flour
1/2 cup whole wheat flour
2 teaspoons ground cinnamon
2 teaspoons ground ginger
1/2 teaspoon ground cloves
1/2 teaspoon salt
1/4 cup banana, mashed, ripe
4 dates, minced
3/4 cup water
8 apple
1/2 cup apple juice, concentrate
1/2 teaspoon cinnamon

Add all ingredients for the bread in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturers directions. At the end of the baking cycle, remove the bread from the machine and let cool. The bread can be made as far ahead as you wish and frozen. Defrost 1 hour before making this dessert. Preheat the oven to 350o F.

Coat a large baking pan with vegetable cooking spray. Cut 8 thin slices of bread from the loaf. In a blender or food processor, grind the remaining bread into crumbs. Line the bottom of the baking pan with the bread slices. Peel and core the apples and slice into thin wedges. Toss with the apple juice concentrate and cinnamon. Spread over the bread. Sprinkle 2 cups of the bread crumbs over the apples. Bake the crumb-topped apples 45 minutes, or until golden brown on top.




NOODLE KUGEL     > Back to Top <

1/4 cup margarine, softened
3 eggs
1-1/2 cups reduced-fat cottage cheese
1 cup reduced-fat sour cream
1 (20-ounce) can crushed pineapple in juice, drained
1/2 cup dark raisins
Sweetener to equal 3/4 cup sugar
1/2 teaspoon cinnamon
1 (12-ounce) package wide noodles, cooked

Mix margarine and eggs in a large bowl until smooth. Blend in cottage cheese, sour cream, pineapple, raisins, sweetener and cinnamon. Mix in cooked noodles.

Spoon mixture evenly into a lightly greased 13 x 9 x 2-inch baking dish. Bake kugel, uncovered in a preheated 325o F oven until heated through, 45 to 55 minutes. Cut into squares. Makes 12 servings.

Serving Size: 1 square; Exchanges: 1 milk; 1/2 fruit; 1 bread; 1-1/2 fat
Calories: 261; Sodium: 200 milligrams; Carbohydrates: 31 grams





2 cups cake flour
1/4 teaspoon salt (optional)
1 teaspoon baking powder
1/4 cup egg substitute or 1 egg, well beaten
1/2 cup fresh lemon juice
4 tablespoons thawed white grape juice concentrate
4 tablespoons granulated fructose or 3 tsp sugar substitute
1/2 cup olive or canola oil
Zest of 1 lemon, grated or thinly sliced and snipped
1 cup milk

Preheat oven to 350o F. Butter or oil the bottom and sides of a 9 x 9 x 2-inch square pan or use a nonstick pan. In a medium bowl, sift together flour, salt, and baking powder. Set aside.

In another bowl, beat together the egg substitute, lemon juice, grape juice concentrate, fructose, oil, and zest. Add milk and beat well. Pour the wet ingredients into the dry and beat thoroughly.

Pour the batter into the prepared pan and bake 45 to 60 minutes or until a knife inserted in the center comes out clean. Remove from oven, loosen edges, and let cool completely. Cut into 10 squares.

(This cake has a unique texture. It rises very little and has a luscious, creamy center. It keeps well.) Yield: 10 servings.





I read the letters about people trying to get more fiber in their diets. I grind oatmeal in my blender and put the "oatmeal flour" in a jar. When I make a cake or muffins from a mix I try to make it more healthy by adding about a fourth cup of the "oatmeal flour" to the mix. It doesn't seem to change the outcome of the cake or muffins, but sure has an added benefit for my family. I also add some of this "flour" to the pancakes and banana breads I make from scratch. - Keep up the good work of sharing.





2 cups graham cracker crumbs
8 tablespoons light margarine, melted
Sweetener to equal 2 tablespoons sugar
1 cup orange juice
1 (1/4-ounce) envelope unflavored gelatin
12-oz reduced-fat cream cheese, softened
1 cup part-skim ricotta cheese
Sweetener to equal 1/2 cup sugar
2 cups light whipped topping
2 medium oranges, peeled, seeded and chopped
Orange sections (Optional)

Spray a 9-inch springform pan with nonstick cooking spray. Mix graham cracker crumbs, margarine and sweetener (2 tablespoons). Pat mixture evenly on the bottom and halfway up the side of the pan. Bake in a preheated 350o F oven 8 to 10 minutes or until set. Cool.

Pour orange juice into a small saucepan. Sprinkle gelatin over the orange juice and let soften 1 minute. Heat, stirring constantly until gelatin dissolves, about 3 minutes. Blend cream cheese and ricotta cheese in a large bowl until smooth. Stir in sweetener (1/2 cup). Add gelatin mixture to cheese mixture and blend until smooth. Fold whipped topping into cheese mixture. Stir in chopped oranges. Spoon into prepared crust and spread evenly.

Chill 6 hours or overnight. Remove side of pan, place cheesecake on serving plate. Garnish with orange sections, if desired. 16 servings.

Nutritional Information: Serving Size: 1/16 slice; Exchanges: 1/2 milk; 1 bread; 2 fat Calories: 204; Sodium: 209 milligrams; Carbohydrates: 20 grams





1/3 cup thinly sliced green onions
3 tablespoons reduced sodium soy sauce
3 tablespoons water
1-1/2 teaspoons roasted sesame oil
Sweetener to equal 2 tablespoons sugar
1/4 teaspoon garlic powder
1/8 teaspoon crushed red pepper flakes
1 (3-ounce) package low fat Ramen noodle soup
2 cups fresh pea pods, halved crosswise
1 cup fresh bean sprouts
1 cup sliced fresh mushrooms
1 (8-3/4-ounce) can baby corn, drained and halved crosswise
1 red bell pepper, cut into bite-size strips
3 cups shredded Chinese cabbage
1/3 cup chopped lightly salted cashews (optional)

Combine green onions, soy sauce, water, sesame oil, sweetener, garlic powder and red pepper flakes in a screw-top jar, set aside.

Break up Ramen noodles (discard seasoning packet). Combine with pea pods in a large bowl. Pour boiling water over mixture to cover. Let stand 1 minute and drain.

Combine noodles, pea pods, bean sprouts, mushrooms, baby corn and bell pepper in a large bowl. Shake dressing and add to noodle mixture. Toss to coat. Cover and chill 2 to 24 hours. Just before serving, add shredded cabbage and toss to combine. Sprinkle with cashews if desired. Makes 6 (1 cup) servings.

Nutritional Information: Serving Size: 1 cup; Exchanges: 1 bread; 1/2 fat; 1 vegetable; Calories: 124 Sodium: 605 milligrams; Carbohydrates: 21 grams





2 tablespoons sesame oil OR vegetable oil
1-1/2 cups broccoli flowerets
1 cup thinly sliced onion
1 pound sea scallops
3 cups thinly sliced Napa cabbage or bok choy
2 cups snow peas, ends trimmed
1 cup shiitake or button mushrooms, sliced
2 cloves garlic, minced
2 teaspoons ground star anise **
1/4 teaspoon ground coriander
1/2 cup chicken broth
1/4 cup rice wine vinegar
2 to 3 teaspoons reduced-sodium soy sauce
1/4 cup cold water
2 tablespoons cornstarch
Sweetener to equal 2 to 3 tablespoons sugar
4 cups hot cooked rice

Heat oil in a wok or a large skillet. Stir-fry broccoli and onion 3 to 4 minutes. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander. Stir-fry 2 to 3 minutes.

Add chicken broth, vinegar and soy sauce. Heat to boiling. Reduce heat and simmer uncovered until scallops are cooked and vegetables are tender, about 5 minutes. Heat to boiling.

Mix cold water and cornstarch. Stir cornstarch mixture into boiling mixture. Boil, stirring constantly until thickened. Remove from heat. Let stand 2 to 3 minutes. Stir in sweetener. Serve over rice. Serves 6.

** Or, substitute 2 teaspoons five-spice powder for star anise and coriander. Amounts of vinegar and soy sauce may need to be adjusted to taste.

Serving Size: 2 ounces scallops and 2/3 cup rice
Exchanges: 2 meat; 2-1/2 bread; 1 vegetable
Calories: 330; Sodium: 276 milligrams; Carbohydrates: 49 grams





4 fresh California King Salmon fillets (six-ounce)

For Balsamic Marinade:
1/3 cup olive oil
3 Tablespoons balsamic vinegar
3 Tablespoons seasoned rice wine vinegar
1 Tablespoon Dijon mustard
2 cloves of garlic, crushed
1/2 teaspoon salt
1/4 teaspoon coarsely ground pepper
1/4 teaspoon crushed red pepper

For Vegetables:
3/4 pounds (about 4 cups) broccoli florets with 2-1/2 inch stems
1 cup roma tomatoes, diced
1/3 cup red onion, diced
2 Tablespoons capers
2 Tablespoons fresh basil leaves, chopped
2 Tablespoons fresh dill, chopped

Rinse salmon fillets and pat dry. Set the fillets aside.

Prepare Balsamic Marinade: In a small bowl whisk together oil, vinegar, mustard, garlic, salt, black and red pepper. Remove 1/4 cup marinade to baste the salmon while grilling or broiling.

For Vegetables: Steam broccoli about 5 minutes or until crisp-tender. Rinse with cold water. Place in a large bowl with tomatoes, onions, capers, basil, and dill. Pour remainder of marinade over the vegetables in a bowl and marinade.

To Finish: Grill or broil salmon and serve fish over room-temperature vegetables (prepared above). Serves 4.

Nutritional Information: Per Serving: Calories: 455; Sodium: 487 milligrams; Carbohydrates: 11 grams




PARE DOWN PIZZA     > Back to Top <

1/2 cup all-purpose flour
1 tablespoon grated Parmesan cheese
1/2 teaspoon garlic salt
1/4 teaspoon oregano leaves, crushed, or Italian seasoning, crushed
8 egg whites
1 teaspoon cream of tartar
1 can (8 ounces) tomato sauce
1/2 pound fresh mushrooms, sliced, OR 1 can (4 ounces) sliced mushrooms, drained
1 medium green pepper (about 3 ounces), cut into rings
1/2 cup (2 ounces) shredded low-moisture part-skim mozzarella cheese

Stir together flour, Parmesan cheese garlic salt and seasoning. Set aside. In large mixing bowl, beat egg whites with cream of tartar at high speed until stiff but not dry, just until whites no longer slip when bowl is tilted. Gently, but thoroughly, fold in reserved flour mixture. Spread evenly in greased 12-inch diameter pizza pan or 13 x 9 x 2-inch baking pan. Bake in preheated 375o F oven until firm and delicately browned at edges about 8 to 10 minutes. Makes 4 servings.

Remove from oven. Spread with tomato sauce. Top with mushroom slices, pepper rings and mozzarella cheese. Return to oven and continue baking until cheese is melted and lightly browned, about 7 to 10 minutes. To serve, cut into wedges or squares.





Cooking spray
1/2 cup halved thin zucchini slices (about 2 ounces)
1/3 cup chopped green onions with tops
1/3 cup julienne sweet red pepper
4 eggs
1/4 cup skim or low-fat milk
2 tablespoons grated Parmesan cheese
1/4 to 1/2 teaspoon garlic powder
3/4 teaspoon Italian seasoning, crushed
1/8 teaspoon ground red pepper
4 ounces fettuccini or linguine, cooked and drained
4 cherry tomatoes, halved
Evenly coat 10-inch omelet pan or skillet with spray. Add zucchini, onions and pepper. Cook over medium heat until zucchini is crisp-tender, about 3 minutes.

Meanwhile, in small bowl, beat together eggs, milk, cheese and seasonings. Pour over vegetables in pan. Add fettuccini and tomatoes. As egg mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Serve immediately. Makes 2 to 4 servings.

Nutrition Information: per serving of 1/4 recipe, using skim milk and 1/4 teaspoon garlic powder: Calories 211, Total Fat 7.3 grams, Cholesterol 242 milligrams, Sodium 129 milligrams, Potassium 257 milligrams, Total Carbohydrate 24 grams, Protein 12 grams, provides 10% or more of RDI for Vitamins A, B12, and C, Thiamin, Riboflavin, Niacin, Iron, Phosphorus





1 peach, pitted, peeled and chopped OR
2 canned peach halves, drained and chopped
1 apple, cored, peeled and chopped
1 teaspoon lemon juice
1/2 teaspoon vanilla extract
4 egg whites, room temperature
2 teaspoons granulated sugar
1 teaspoon confectioners' sugar for garnish

Preheat oven to 350o F. Grease four small soufflé dishes.

In a saucepan over medium heat, cook chopped peach, chopped apple, 4 teaspoons water and lemon juice for 10 minutes until fruit is soft. In a food processor or blender, puree fruit until smooth. Return to the saucepan. Cook over low heat for 2 minutes until the extra moisture evaporates. Stir in vanilla. Cool.

In a small bowl, beat egg whites until soft peaks form. Gradually beat in granulated sugar until stiff peaks form. Remove 1/4 mixture and set aside. Fold remaining egg-white mixture into the fruit puree until well-combined. Spoon into prepared soufflé dishes. Top each with 1/3 of the reserved whites. Bake 12 to 15 minutes until puffed. Dust with confectioners' sugar. Serve immediately. Serves 4.

Nutritional Information: Serving Size: 1 individual soufflé; Exchanges: 1 fruit; Calories: 51; Sodium: 50 mg




PECK O' PEPPERS EGG SALAD     > Back to Top <

1/2 cup bottled reduced-fat vinaigrette dressing
1/2 teaspoon salt, optional
2-1/2 cups chopped green, sweet red, and/or yellow peppers
1/4 cup finely chopped onion
2 cups cooked small pasta shells (about 5 to 6 ounce uncooked)
6 hard-cooked eggs, wedged
6 whole medium sweet green, red, and/or yellow peppers

In large bowl, stir together dressing and salt, if desired. Add chopped peppers and onion. Toss until evenly coated with dressing. Gently stir in pasta and eggs. Cover. Chill to blend flavors.

Cut tops off peppers. Remove seeds. Scallop or saw tooth pepper edges, if desired. Fill each pepper with about 1 cup of salad mixture. Makes 6 servings.

Nutrition Information: per serving of 1/6 recipe, using salt: Calories 168, Total Fat 5.77 grams, Cholesterol 213 milligrams, Sodium 527 milligrams, Potassium 185 milligrams, Total Carbohydrate 19 grams, Protein 9 grams, provides 10% or more of DRV/RDI for Vitamins A and C, Thiamin, Riboflavin, Phosphorus, Iron





1 pound penne or medium pasta shells, cooked and cooled
1-1/2 cups fresh or thawed frozen peas, cooked
1 large yellow or red bell pepper, sliced
1/2 cup sliced green onions and tops
1 cup skim milk
1/2 cup fat-free mayonnaise
1/2 cup red wine vinegar
1/4 cup minced parsley
2 teaspoons drained green peppercorns, crushed (Optional)
Sweetener to equal 1/4 cup sugar
Salt and pepper to taste

Combine pasta, peas, bell pepper and green onions in a salad bowl. Blend milk and mayonnaise in a medium bowl until smooth. Stir in vinegar, parsley, peppercorns and sweetener.

Pour dressing over salad and toss to coat. Season to taste with salt and pepper. Makes 6 (1-cup) servings

Nutritional Information: Serving Size: 1 cup; Exchanges: 2 bread; Calories: 190; Carbohydrates: 36 grams; Sodium: 188 milligrams




PEPPERONI CHICKEN      > Back to Top <

2 pounds boneless chicken cut into 1/2-inch cubes
2 teaspoons olive oil
1/4 pound pepperoni sliced
1/2 bell pepper diced
1/4 medium onion diced
4 ounces black olives
2 teaspoons garlic powder
1 teaspoon anise or fennel
2 bullion cubes
1/2 teaspoons pepper
1/2 cup dry white wine (OR chicken broth)
1 cup shredded mozzarella cheese
1/2 cup Parmesan cheese
1 tablespoon wheat bran

In an ovenproof skillet, fry the chicken in the oil over medium high head until it begins to brown slightly. Add the onions and cook until they begin to clear. Add the remaining ingredients except the bran, pepperoni and cheese, cover and bring to a boil. Reduce heat and simmer 45 minutes. After 45 minutes, turn on the oven broiler. Remove the lid and stir in the pepperoni and bran. Sprinkle the parmesan cheese over the contents of the skillet then the mozzarella and put under the broiler until the cheese browns. Makes 4 servings.

Total Carbohydrate Grams 23 Grams Carbohydrate per serving 5.8




PEPPERONI CUPS     > Back to Top <

1 (8-ounce) package cream cheese, softened
1 cup mozzarella cheese
1 cup Parmesan cheese (grated)
1 box frozen spinach, thawed and drained (squeeze out all water you can)
1/2 of a 10-ounce can of water chestnuts, diced (can leave out, but they add a nice crunch)
2 packages large pepperoni (approximately 48, 3-inch diameter)

Mix filling and put a teaspoonful on each pepperoni, shaping into a cup and placing into a mini-muffin pan. Bake for 20 minutes at 350o F. Makes 48 appetizers at less than 1 carbohydrate each!

Notes: Use the deli pepperoni sliced #1 (it's larger and thinner). Let cups sit for a few minutes before transferring to newspaper covered plate. We use just the pepperoni with a cube of whatever cheese we have on hand and a dash of Italian seasonings for a quickie version of this.





1 cup vegetable oil
3 eggs
Sweetener equal to 1/2 cup sugar
1 teaspoon vanilla
2 cups shredded zucchini
1 (8-1/2-ounce) can unsweetened crushed pineapple in juice, drained
3 cups flour
1-1/2 teaspoons ground cinnamon
1 teaspoon baking soda
3/4 teaspoon ground nutmeg
3/4 teaspoon salt
1 cup raisins
1/2 cup chopped walnuts (Optional)

Mix oil, eggs, sweetener and vanilla in a large bowl. Stir in zucchini and pineapple. Combine flour, cinnamon, baking soda, nutmeg and salt in a medium bowl, stir into oil mixture. Stir in raisins and walnuts (if desired). Spread batter evenly in 2 greased and floured 8-1/2 x 4-1/2 x 2-1/2-inch loaf pans.

Bake in a preheated 350o F oven until breads are golden and a toothpick inserted in the centers comes out clean, 50 to 60 minutes. Cool in pans on a wire rack 10 minutes. Remove from pans and cool completely on the wire rack. Makes 2 loaves (about 16 slices each)

Nutritional Information: Serving size: 1 slice; Exchanges: 1 bread; 1 fat Calories: 134; Carbohydrates: 14 grams; Sodium: 97 milligrams




POTATO PIZZA     > Back to Top <

1 large Potato
1/2 cup Tomatoes, canned, diced
4 large Mushrooms, sliced thinly
2 tablespoons Onion, minced
1/4 teaspoon Basil, crushed
1/4 teaspoon Thyme
1 clove Garlic, minced
5 Green Olives, stuffed & sliced
5 ounces Mozzarella Cheese, part skim milk, grated

Spray a pie plate with nonstick spray. Slice potato about 1/4-inch thick. Lay slices on bottom of the pan, overlapping slightly to form a "crust." Spray with nonstick spray. Bake at 400o F for 30 to 40 minutes until slightly browned and potatoes are cooked. Combine tomatoes, mushrooms, onion and seasonings. When crust is ready, spread with mushroom mixture. Top with olives then cheese. Bake for 10 minutes.

Nutritional Information: Per serving: 287 Calories (kcal); 14grams Total Fat; (42% calories from fat); 22 grams Protein; 20 grams Carbohydrate; 38 milligrams Cholesterol; 565 milligrams Sodium; 3 grams Fiber

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




PROTEIN SHAKE     > Back to Top <

1. Pour 16 ounces of water, nonfat milk or 1% milk into blender. ( could probably also try soy or rice milk, we haven't.)

2. Add 2 -3 scoops of lactose free whey powder.

3. Add 1 Tablespoons of raw flax seed oil.

4. Add 1 piece of raw fruit or 1 cup of frozen unsweetened fruit.

5. Add 1 Tablespoons of concentrated whole food supplement, if desired. ( We use soy meal replacement.)

6. Blend for 30 to 45 seconds.




PUMPKIN BRAN MUFFINS     > Back to Top <

Nonstick Cooking Spray
2 cups All-Bran or Fiber One cereal
1 cup skim milk
3/4 cup canned pumpkin
2 Teaspoons pumpkin pie spice (or you can use 1 teaspoon cinnamon, 1/2 teaspoon ginger and
1/4 teaspoon cloves)
1 egg
1/2 cup brown sugar
1-1/4 cup flour
1 Tablespoon baking powder
1 teaspoon salt

Mix together and let rest for 5 minutes: cereal and milk. Add pumpkin, egg, pumpkin pie spice and brown sugar. Mix together flour, salt baking powder and add to pumpkin mixture. Spray 12 regular-sized muffin tins with nonstick spray. Bake at 350o F for 15 to 17 minutes or until toothpick inserted in the center comes out clean. Cool in pan for 5 minutes. Makes 12 muffins. Serving size: 1 muffin Points: 1





8 ounces Light Cream Cheese, softened
2 tablespoons Sugar Substitute
1 teaspoon Vanilla
1 Egg

Pie Layer
1-1/2 cups Pumpkin, canned
1 cup Evaporated Milk
2 Eggs
2 tablespoons Sugar Substitute
1-1/2 teaspoons Pumpkin Pie Spice
1 Pie Crust, un-baked

For the cheese layer, combine cream cheese, sugar substitute, vanilla and 1 egg in a medium sized mixing bowl, using an electric mixer. Spread in bottom of un-baked pie shell. For pie layer, in a large bowl, combine pumpkin, milk, 2 eggs, sugar substitute and spices, beating to blend completely. Carefully pour over cheese layer. Bake at 350o F for 65 to 70 minutes or until knife inserted into center comes out clean. Serving Size : 8

Nutritional Information: Exchanges: 1 meat, 1 fruit, 1 bread/starch, 1 fat 250.9 Calories, 15.1 Fat, 8.6 Protein, 19.5 Carbohydrate., 94 Cholesterol., 371 Sodium




PUMPKIN DELIGHT     > Back to Top <

Graham crackers
1/4 cup Diet margarine; melted.
8 ounces Lite cream cheese (soft)
1 large Can 100% pumpkin
1 teaspoon Cinnamon
1/4 teaspoon Cloves
1/4 teaspoon Allspice
1/2 teaspoon Nutmeg
1/2 cup Brown Sugar Twin
1/2 cup Skim milk
2 package Sugar-free Instant Pudding, Vanilla flavor
12 ounces Lite Cool Whip

Place whole graham crackers in a 13 x 9-inch pan. Melt margarine, and brush over crackers.

Put cream cheese in bowl and beat with electric mixer. Mix spices in pumpkin, and add to cream cheese. Beat together.

Add sugar twin, milk and sprinkle in dry pudding mix. Mix in the pumpkin and cream cheese mixture. Beat until well blended. Fold in Cool Whip. Pour in pan, and spread over crackers. Cover with plastic wrap, and refrigerate overnight. Yield: 12 servings




PUMPKIN PIE     > Back to Top <

Pastry for single-crust 9-inch pie

1 can (16 ounces) pumpkin
1 can (12 ounces) evaporated skim milk
3 eggs
18 packets EQUAL sweetener
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves

ROLL pastry on floured surface to circle 1 inch larger than inverted 9-inch pie pan. Ease pastry into pan; trim and flute the edge.

BEAT pumpkin, milk and eggs in medium bowl; beat in remaining ingredients. Pour mixture into pastry shell.

BAKE in pre-heated 425o F oven for 15 minutes; reduce heat to 350* and continue baking knife inserted near center comes out clean, about 40 minutes. Cool on wire rack.

Nutritional Information: 175 Calories, 8 grams protein,22 grams carbohydrate., 7 grams fat, 86 grams cholesterol., 208 milligrams sodium. EXCHANGE: 1-1/2 bread/starch, 1 fat.




RAISIN SPICE CAKE     > Back to Top <

1-1/2 cups raisins
1-1/2 cups water
1 cup unsweetened applesauce
3/4 cup vegetable oil
Egg substitute equivalent to 2 eggs
Liquid artificial sweetener equivalent to 1 cup sugar
1 teaspoon vanilla extract
2 cups all-purpose flour
1-1/2 teaspoons ground cinnamon
1 teaspoon baking soda
1/2 teaspoon ground nutmeg

In a saucepan over medium heat, cook raisins and water until water is absorbed. Transfer to a bowl; add applesauce, oil, egg substitute, sweetener and vanilla. Combine the remaining ingredients; add to applesauce mixture and stir well. Pour into a 9-inch square baking pan coated with nonstick cooking spray. bake at 350o F for 20-25 minutes or until a toothpick inserted near the center comes out clean. Yield: 16 servings.

Nutritional Analysis: One serving equals 221 calories, 182 milligrams sodium, trace cholesterol, 27 grams carbohydrate, 3 grams protein, 12 grams fat.  Diabetic Exchanges: 2 fat, 1 fruit, 1 starch.





2 cups flour
Sweetener to equal 1/2 cup sugar
1/8 teaspoon salt
8 tablespoons cold margarine, cut into pieces
1 egg
1 tablespoon skim milk OR water
2 teaspoons grated lemon peel
2/3 cup seedless raspberry spreadable fruit
1 teaspoon cornstarch
1/2 cup chopped toasted almonds, (walnuts or pecans)

Combine flour, sweetener and salt in a medium bowl. Cut in margarine with a pastry blender, or two knives, until mixture resembled coarse crumbs. Mix in egg, milk and lemon peel. Mixture will be crumbly.

Press mixture evenly into the bottom of a greased 11 x 7-inch baking dish. Bake in a preheated 400o F oven until edges of crust are browned, about 15 minutes. Cool on a wire rack.

Mix spreadable fruit and cornstarch in a small saucepan, heat to boiling. Boil until thickened, stirring constantly, 1 minute. Cool slightly. Spread mixture evenly over the cooled crust and sprinkle with almonds. Bake in a preheated 400o F oven until spreadable fruit is thick and bubbly, about 15 minutes. Cool on a wire rack and cut into squares. Makes 2 dozen bars.

Nutritional Information: Serving Size: 1 bar; Exchanges: 1 bread; 1 fat; Calories: 116 Sodium: 59 milligrams; Carbohydrates: 15 grams




RASPBERRY PARFAIT     > Back to Top <

1 tablespoon instant tapioca
1 cup milk
1 egg, separated
1/4 teaspoon vanilla extract
1/8 teaspoon salt
1 cup raspberries, unsweetened, canned or frozen

Cook the tapioca and milk in a double boiler until the tapioca becomes

Beat the egg yolk, add the milk and tapioca mixture to it and return to
the double boiler. Cook until the mixture thickens. This requires frequent
stirring. Cool slightly, add vanilla, salt and raspberries.

Beat the egg white until it becomes very stiff and fold into the tapioca
mixture. Chill and divide into two equal portions, piling each into a
parfait glass.

Nutritional Information: Serving Size: 5 ounces Exchanges: 1 starch/bread; 1 fruit; 1 fat Calories: 185





Pastry for a 9-inch pie
3 cups 1-inch rhubarb pieces OR
1 (16-ounce) package frozen unsweetened rhubarb, thawed, undrained
3/4 cup water
1/4 cup flour
3 tablespoons cornstarch
2 tablespoons lemon juice
3 cups sliced strawberries
Sweetener to equal 1 2/3 cups sugar
1/4 teaspoon ground nutmeg

Roll pastry on a lightly floured surface into a circle 1-inch larger than an inverted 9-inch pie pan. Ease the pastry into the pan, trim and flute the edge. Pierce the bottom and side of the pastry with a fork. Bake in a preheated 425o F oven until the pastry is browned, 10 to 15 minutes. Cool on a wire rack.

Cook rhubarb in a large covered saucepan over medium heat until rhubarb releases liquid, about 5 minutes. Combine water, flour, cornstarch and lemon juice. Stir into the rhubarb and heat to boiling. Reduce heat and simmer, uncovered until the mixture is thickened and rhubarb is almost tender, 3 to 5 minutes, stirring frequently. Stir in strawberries and cook 2 to 3 minutes longer.

Stir sweetener and nutmeg into the fruit mixture and spoon into the baked crust, spreading evenly. Bake in a 350o F oven until bubbly, about 40 minutes. Cover the edge of the crust with aluminum foil if browning too quickly. Cool briefly on a wire rack and serve warm. Makes 8 servings.

Nutritional Information: Serving Size: 1/8 wedge; Exchanges: 1 bread; 1 fruit; 1 fat Calories: 199; Sodium: 138 milligrams; Carbohydrates: 33 grams




SALAD NICOISE     > Back to Top <

Boston or Romaine lettuce
1 package (9 ounces) frozen Italian green beans, cooked and drained
4 medium potatoes, cooked, peeled and thinly sliced
4 medium tomatoes, sliced
8 hard-cooked eggs, sliced
1/4 cup sliced pitted drained ripe olives
Reduced-fat or non-fat Italian dressing

Arrange lettuce leaves on each of 4 salad plates. Mound about 1/2 cup of the beans in the center of each. Arrange potato, tomato and egg slices in petal fashion around beans. Sprinkle each salad with about 1 tablespoon of the olive slices. Pass dressing. Makes 4 servings.





1 cup self-rising flour
1/2 cup (1 stick) butter, room temperature
2-ounces Cheddar cheese, shredded
2 tablespoons grated parmesan cheese
3 tablespoons chopped fresh or freeze-dried chives
3 tablespoons sesame seeds

In a food processor or with hands, mix flour, butter, cheeses and chives until the mixture clings together. Turn out onto a lightly floured surface. Knead lightly until smooth. Tightly wrap and refrigerate 30 minutes.

Preheat oven to 350o F. Lightly grease baking sheet(s) and set aside.

With floured hands, roll teaspoonfuls of dough into balls, roll in sesame seeds to coat lightly. Place 2 inches apart on prepared baking sheet. Press with a fork to flatten. Bake 10 minutes or until golden. Let cool on rack for 3 minutes. Remove from baking sheet, cool completely. Makes 30 bites.

Nutritional Information: Serving Size: 2 bites; Exchanges: 1/2 starch/bread; 1 fat Calories: 116; Sodium: 176 milligrams




SHEPHERDS PIE     > Back to Top <

18 ounces lean ground beef
1 Cup chopped onion
1 Cup sliced steamed or microwaved carrots
1 Cup sliced mushrooms
1 Cup canned diced tomatoes
1-1/2 teaspoons Worcestershire sauce
1/2 teaspoon dried rosemary
2-1/2 Tablespoons all-purpose flour
1 Cup beef broth or bouillon
5 small potatoes
1/4 Cup margarine
1/4 Cup skim milk, heated
1/4 Cup chopped parsley
salt and pepper to taste

In large non-stick skillet coated with non-stick spray, sauté ground beef and onion until beef is browned and crumbly. Drain off any fat. Add carrots, mushrooms, tomatoes, Worcestershire sauce and rosemary. Simmer uncovered 10 minutes.

In screw top container shake flour and beef broth until smooth. Stir into meat mixture and continue to cook until mixture thickens, about 5 minutes.

Meanwhile, peel potatoes and cut in half. In large saucepan, boil potatoes in water about 15 minutes, or until tender. Pierce with fork or skewer to test for doneness. Drain potatoes and mash thoroughly with potato masher. Mash in margarine and hot milk. Add parsley and beat with wooden spoon until potatoes are light and fluffy. Season to taste with salt and pepper.

Preheat oven to 450o F. In 2-quart casserole coated with non-stick spray, place meat mixture. Cover with mashed potatoes or use a pastry tube to pipe potato as a border. Bake about 20 minutes or until potato is golden brown. Makes 6 servings.





1 pound carrots, peeled and shredded
1-1/2 cups thinly sliced, cored, peeled apples
1/4 cup dark raisins
1/2 cup plain low-fat yogurt OR sour cream
1/3 cup skim milk
1 tablespoon lemon juice
Sweetener to equal 3-1/2 tablespoons sugar
1/4 teaspoon nutmeg
1/4 teaspoon cinnamon

Combine carrots, apples and raisins in a large bowl. Combine remaining ingredients. Spoon over carrot mixture and toss to coat. Refrigerate until chilled. Makes 6 servings

Serving Size: 1/6th salad; Exchanges: 1 vegetable; 1 fruit
Calories: 90; Sodium: 48 milligrams; Carbohydrates: 20 grams





1 pound skinless, boneless chicken breast, cut into strips
2 tablespoons vegetable oil
1 medium turnip cut into strips
2 medium onions, coarsely chopped
1 (16-ounce) can stewed tomatoes, broken up
1 cup low-sodium chicken broth or bouillon
1 (7-ounce) jar pimientos, drained and cut into strips
3 tablespoons chopped fresh OR
1 tablespoon dried basil
Basil leaves

In a large skillet over medium heat, cook chicken in hot oil, stirring, 3 minutes until no longer pink. Remove from the pan and set aside. To the same skillet, add turnip and onions. Cook 4 minutes until the onion is tender. Add tomatoes with liquid and broth. Bring to a boil. Reduce heat to low and simmer for 10 minutes until the turnip is tender. Add the reserved chicken and pimientos. Cook for 3 to 4 minutes until the chicken is cooked through. Stir in basil leaves. Serve immediately. Serves 4.

Nutritional Information: Serving size: 1/4 of pan; Exchanges: 3 lean meat; 2 vegetable Calories: 236; Sodium: 297 milligrams





5 cups oyster crackers
1 teaspoon canola oil
1 teaspoon dry minced onion
1 teaspoon garlic powder
1 teaspoon onion powder
2 teaspoons dry dill weed
1 teaspoon dry parsley flakes
2 teaspoons water
1/3 cup non-fat yogurt
1/3 cup fresh shredded Parmesan cheese

Measure crackers into 9 x 13-inch baking dish; set aside. In a large Teflon coated skillet, heat oil to medium heat. Add dry onion and stir rapidly with wooden spoon. Quickly add other spices, stirring constantly. Add water; mix well.

Stir in yogurt until well blended. Add oyster crackers and stir mixture until spices coat crackers. Spoon entire mixture back into cake pan. Sprinkle Parmesan evenly over crackers. Bake at 275o F for 6-8 minutes, stirring occasionally. Bake until Parmesan is melted. Cool crackers thoroughly and place them in covered container for storage.

Nutritional Information: Serving Size: 1/2 cup; Exchanges: 1 starch/bread; 1 fat Calories: 127; Sodium: 362 milligrams; Carbohydrate: 18 grams





1 pound Milkcote (chocolate coating)
120 small Pretzels, traditional shape

Line two large baking sheets with waxed paper, and set aside. Next, melt milkcote in a glass bowl, in your microwave on medium heat. It is best to do this in one minute sessions, stirring between each session- this will take 2 to 3 minutes. If your milkcote becomes stiff or lumpy, add vegetable shortening, 1 Tablespoon at a time to melted milkcote until it becomes the proper consistency again. Now you are ready to make snowflakes!

Using a fork, place 5 pretzels into the melted coating. Remove them one at a time, tapping to remove excess coating, and place them with the single hole sides facing toward each other, in a small ring, with sides touching. Next, using a small bit of milkcote, drizzle a bit of coating where each pretzel touches (to insure they will stick together) and then make a lacy pattern with the coating, in the hole in the center of the pretzel ring. Repeat until all pretzels have been used. Let these dry until they are no longer glossy- about 30 minutes.


Nutritional Information: 209.8 Calories, 7.5 Fat, 3.5 Protein, 35.0 Carbohydrate., 0 Cholesterol., 518 Sodium     1 bread exchange, 1 fat exchange

NOTES : This recipe can be made for non-diabetic diets by using white Almond Bark coating in place of the Milkcote coating.

These also make great Christmas tree ornaments when a loop of curling ribbon is added through one loop, for hanging on the tree branches.




SODA POP PEARS     > Back to Top <

6 pears
4 cups cola-flavored carbonated beverage
1/3 cup whipping cream
2 (8-ounce) packages reduced fat cream cheese, softened
1/3 cup sour cream
1/4 cup whipping cream
2 tablespoons sugar
2 teaspoons vanilla extract

Peel pears, leaving stems intact; cut a thin slice from bottom of each pear. Place pears and cola in a large Dutch oven; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until pears are tender. Cool pears and cola in Dutch oven. Remove pears; set aside. Bring cola to a boil, and cook over medium-high heat until cola is reduced to 1 cup. Add 1/3 cup whipping cream, and boil 1 minute. Beat cream cheese in a large mixing bowl at medium speed with an electric mixer until fluffy; add sour cream, 1/4 cup whipping cream, sugar, and vanilla, beating well. Spread cream cheese mixture evenly in center of 6 plates; stand 1 pear on cream cheese mixture on each plate, and top with cola sauce. Yield: 6 servings.




SOUR CREAM SPICE CAKE     > Back to Top <

1/3 cup margarine
1 teaspoon baking powder
3 tablespoons brown sugar (substitute granulated)
1-1/4 teaspoons baking soda
1/2 teaspoon salt
2 eggs
1/2 cup water
2 teaspoons cinnamon
1 cup sour cream
1 teaspoon ground cloves
1/2 cup raisins
1 teaspoon nutmeg
1/4 cup chopped walnuts
2 cups flour

Preheat oven to 350o F. Grease and flour a 13 x 9 x 2-inch baking pan. Cream together the margarine and sugar replacement. Add eggs and beat well. Beat in the cinnamon, cloves and nutmeg. Sift together the flour, baking soda, baking powder and salt. Sift into the creamed mixture alternately with the water. Stir in the sour cream, raisins and nuts. Pour into prepared pan and bake for 30 to 35 minutes. Let cool. Yield: 18 servings

Nutritional Information: Serving Size: 1/18th; Exchanges: 1-1/2 bread ; 1 fat Calories: 124





2 tablespoons butter
1 medium onion, chopped
2/3 cup uncooked brown rice
2 cups low-sodium chicken broth or bouillon
8 ounces cooked chicken, cut into bite-size pieces
8 ounces boiled or smoked ham, cut into chunks
8 ounces cooked, shelled, deveined shrimp, halved
2 tablespoons lemon juice
Ground pepper
Chopped fresh parsley for garnish

In a large deep skillet or Dutch oven, melt butter. Add onion. Cook 5 minutes or until tender. Add rice. Cook, stirring, 2 minutes. Carefully add broth. Bring to a boil. Reduce heat to low, cover and simmer 40 minutes or until rice is tender. Stir in chicken, ham, shrimp, lemon juice and pepper to taste. Cook 5 minutes until heated through. Garnish with fresh parsley. Serves 6.

Nutritional Information: Serving Size: 1/6 casserole; Exchanges: 1 starch/bread; 3 lean meat; 1 vegetable Calories: 302; Sodium: 550 milligrams





1 cup flour
1/2 teaspoon baking soda
1/4 teaspoon ground ginger
1/4 teaspoon ground cinnamon
1/4 cup butter
1/3 cup firmly packed brown sugar
2-1/2 tablespoons thawed unsweetened apple juice concentrate
1 tablespoon finely chopped candied ginger

Preheat oven to 350o F. Grease baking sheets, set aside.

In a large bowl, combine flour, baking soda, ground ginger and cinnamon. With a pastry blender, or two knives, cut in butter until mixture resembles fine crumbs. Stir in brown sugar, apple juice concentrate and candied ginger. With hands, knead to form a soft dough. Roll rounded teaspoonfuls into balls. Place 1-inch apart on the prepared baking sheets. Bake 10 to 15 minutes until golden. Remove to wire racks to cool completely. Makes 30 drops.

Nutritional Information: Serving Size: 3 drops; Exchanges: 1 starch/bread; 1 fat  Calories: 87; Sodium: 57 milligrams





2 cups chicken broth
2 tablespoons soy sauce
1-1/2 tablespoons rice wine
1 teaspoon sugar
1 teaspoon sesame oil
1 teaspoon vegetable oil
3 tablespoons scallions, minced
1-1/2 tablespoons ginger root, minced
1 tablespoon garlic, minced
1 teaspoon hot chili paste
4-ounces cellophane noodles
2 tablespoons scallions (green part), minced

Soak the cellophane noodles in hot water (hot tap water is ok) for 20 minutes to soften. Drain and set aside.

Combine the first 5 ingredients to make the sauce. Set aside.

Heat the vegetable oil in a non-stick pan over medium-high heat. Add the scallions, ginger, garlic, and chili paste. Stir and fry for about 10 seconds, until fragrant. Add the sauce mixture and the cellophane noodles. Bring to a boil, then reduce heat to medium-low. Simmer until almost all of the liquid has evaporated. Serve immediately, sprinkled with the minced scallion greens. Serves 4

Nutritional Information: Serving Size: 1/4 dish; Exchanges: 1-1/2 starch; 1/2 fat  Calories: 183





1 medium onion, finely chopped
2 tablespoons peanut butter
2 tablespoons lemon juice
1 tablespoon honey
1 tablespoon soy sauce
1 teaspoon grated fresh ginger
1 teaspoon chili powder
4 skinless, boneless chicken breast halves (about 1 pound), cut into 1-inch cubes

In a medium bowl, stir 14 cup water, onion, peanut butter, lemon juice, honey, soy sauce, ginger and chili powder until well combined. Add chicken. Toss to coat evenly. Cover and refrigerate at least 2 hours or overnight. Preheat broiler. Thread chicken on 20 small or 8 large skewers, reserving remaining marinade. Broil chicken, 5 inches from heat source for 7 to 10 minutes or until cooked through, turning.

In a small saucepan over medium-high heat, bring the remaining marinade to a boil. Reduce the heat to low and simmer for 10 minutes or until thickened slightly, stirring occasionally. Serve chicken with the sauce. Serves 4.

Nutritional Information: Serving size: 5 small or 2 large skewers and 1-1/2 tablespoons sauce; Exchanges: 1 starch/bread; 3 lean meat Calories: 230; Sodium: 363 milligrams




SPICY PUMPKIN SPREAD     > Back to Top <

1-1/4 cups cold apple juice
1 package (3.4 ounces) instant vanilla pudding mix
1 cup cooked or canned pumpkin
1/2 to 1 teaspoon pumpkin pie spice
Bagels or toast

In a mixing bowl, combine apple juice and dry pudding mix. Beat on low speed for 2 minutes. Stir in pumpkin and pie spice. Let stand for 5 minutes. Serve on bagels or toast. Store in the refrigerator up to 3 days. Yield: about 3 cups.

Nutritional Analysis: One 2-tablespoon serving (prepared with sugar-free pudding mix and unsweetened apple juice; calculated without bread) equals 22 calories, 67 milligrams sodium, 0 cholesterol, 5 grams carbohydrate, trace protein, trace fat. Diabetic Exchange: Free Food.




SPINACH MINESTRONE     > Back to Top <

1 large onion, chopped
1 garlic clove, minced
4 cups low-sodium chicken broth
1 can (16 ounces) kidney beans, rinsed and drained
1 can (14-1/2 ounces) no-salt added diced tomatoes, undrained
2 medium carrots, sliced
1/2 cup uncooked elbow macaroni
1/4 teaspoon dried oregano
1 package (10 ounces) frozen chopped spinach, thawed

In a saucepan coated with nonstick cooking spray, sauté onion and garlic until tender. Add broth, beans, tomatoes, carrots, macaroni and oregano. Cook until vegetables and macaroni are tender, about 20 minutes. Stir in spinach; bring to a boil. Remove from the heat; let stand for 5 to 10 minutes. Yield: 8 servings.

Nutritional Analysis: One 1-cup serving equals 143 calories, 109 milligrams sodium, 2 milligrams cholesterol, 26 grams carbohydrates, 8 grams protein, 1 grams fat.  Diabetic Exchanges: 1-1/2 starch, 1 vegetable.




STEVIA FOR SWEETENER     > Back to Top <

Here is a solution for people who want to cut back on sugar or bake for people who have diabetes: use stevia powder or extract. It is available at health food stores, is a plant extract, and safe to use (unlike many artificial sweeteners). It sweetens differently than sugar; I personally prefer to mix it with sugar in cakes etc. because I don't like the results of just using stevia as much. In the U.S. it may still be sold as a 'diabetic supplement' because of political pressure; in Canada it is sold as a sweetener. About 1 teaspoon is equivalent to 1 cup of sugar. There are some recipe books around to use with stevia. Good luck. I do hope this product will soon catch on more widespread, so we can buy candy and sweets with it for us and our children to save our teeth and health.





2 cans (14.5 ounces each) fat-free, reduced-sodium chicken broth
1 package (10 ounces) frozen chopped spinach
1/8 teaspoon ground nutmeg
4 eggs, well beaten
1/4 cup grated Parmesan cheese
1 cup cheese-and-garlic-flavored croutons, optional

In large saucepan over high heat, bring broth to boiling. Add spinach. Cook until thawed, stirring occasionally with fork to separate. Stir in nutmeg. Reduce heat to simmering. While stirring soup, slowly pour in eggs. Immediately remove from heat. Pour or ladle about 1 cup soup into each of 6 (10-ounce) bowls. Sprinkle each with 1 tablespoon of the cheese and 1/4 cup of the croutons, if desired. Makes 6 servings.

Nutritional information: per serving of 116 recipe without croutons: Calories 85, Protein 9 grams, Carbohydrates 3 grams, Total Fat 4 grams, Cholesterol 144 milligrams, Sodium 493 milligrams.





about 4 cups frozen strawberries
1 ripe banana

Place frozen/fresh strawberries in the food processor using the metal blade. Process until smooth. If the strawberries are frozen hard, this may sound like rocks being smashed together and you may have to put your hand on top of the processor to hold it steady. Fresh strawberries make the mixture thinner in texture. After the strawberries are pureed add the banana, very ripe bananas are the best. They add flavor as well as making the mixture smooth.

We eat this instead of ice cream, it is cold, smooth and healthy. If you want to add more nutritional value add some soft tofu, it does not change the flavor and people I have served it to do not even know tofu is in it. You can do the same thing with most any kind of fruit. Makes 2 servings.





1 large banana
1 cup frozen strawberries
2 ice cubes
6 ounces silken tofu
1/2 cup orange juice

Place the banana, strawberries, ice, tofu and orange juice in a blender or the work bowl of a food processor fitted with a metal blade. Pulse the ingredients 5 times. Then process until a smooth drink forms. Serve immediately. Makes two 8-ounce servings





1 large angel food cake - low sugar
1 large container whipped topping, low sugar, low fat
1 quart strawberries, cored and sliced (no sugar)
2 containers (8 ounces) strawberry gel - no sugar

Bake or buy 1 large angel food cake. Cool on rack. Rip half of cake into bite size pieces and put in a large trifle bowl. Spread one container of strawberry gel on cake bowl. Pour half of the strawberries over the gel. Spread half the whipped topping over strawberries. Repeat with remaining ingredients. Chill for 3 to 4 hours or overnight.





1 package (8 ounces) cream cheese, softened (I use the lowfat NOT nonfat variety)
1-1/3 cups milk
1 package (4 serving size) sugar-free vanilla instant pudding
Fresh fruit (fresh or frozen blueberries are great. Strawberries work well also.)

I prepared graham cracker pie shell - on my diabetic diet I am allowed a small amount of graham crackers but if you cannot have graham crackers just pour the mixture into a plain pie pan

Beat cream cheese until smooth. Slowly add milk, beating until creamy. Add pudding mix; beat until smooth and thickened. Pour half of this mixture into graham cracker pie shell (or plain pie pan if preferred). Place a layer of fresh fruit on top of this mixture (if using strawberries chop the berries into small pieces - if using blueberries I place whole berries on mixture). Pour the other half of the mixture on top of the fruit, completely covering the fruit. Top with whole fresh fruit. Refrigerate and enjoy.





6 ounces water
2 Tablespoons cream (optional)
2 Tablespoons protein powder (0 carbohydrate)
4 packets sugar substitute
2 Tablespoons baking cocoa

Blend all ingredients except for the ice until smooth. Add ice to your liking.

Adding a full tray of ice will turn this into the consistency of soft ice cream that you eat with a spoon! 

I developed this incredible substitute for Slim-fast that is both completely sugar free and also economical. This works exceptionally well for those on higher protein diets and are diabetic/hypoglycemic.





1/2 cup reduced-fat margarine, softened
1/2 cup sour cream
1 cup shredded peeled tart apple
2 eggs
1 teaspoon maple flavoring
1/2 teaspoon vanilla extract
2 cups all-purpose flour
Artificial brown sugar sweetener equivalent to
1/3 cup brown sugar
1/2 teaspoon baking soda
1/2 teaspoon baking powder

In a mixing bowl, combine margarine, sour cream, apple, eggs, maple flavoring and vanilla. Combine flour, sweetener, baking soda and baking powder; add to apple mixture and mix well. Drop by heaping tablespoonfuls onto baking sheets coated with nonstick cooking spray. Bake at 375o F for 9-10 minutes or until lightly browned. Cool on wire racks. Store in an airtight container. Yield: 42 cookies

Nutritional Analysis: One cookie equals 44 calories, 51 milligrams sodium, 11 milligrams cholesterol, 5 grams carbohydrate, 1 gram protein, 2 grams fat.  Diabetic Exchanges: 1/2 starch, 1/2 fat.




SUGARLESS CAKE     > Back to Top <

1 cup Raisins
2 cup Water
1 Egg, beaten
1/2 cup Shortening
1 cup Rolled oats
1-1/2 teaspoons Vanilla
1-1/2 teaspoons Equal or sweet and low
1 cup Flour
1/2 teaspoon Salt
1 teaspoon Baking soda
1 teaspoon Cinnamon

Combine raisins and water & cinnamon in saucepan under low heat for 15 minutes. Let cool. Add beaten egg & shortening, oats, sweetener & vanilla. Sift flour, salt, soda & cinnamon. Mix all together well. Pour into a greased 1 layer cake pan & bake at 350o F. for 30-35 minutes




SUGARLESS SPICE CAKE     > Back to Top <

2 cups raisins
2 cups water
1 cup unsweetened applesauce
2 eggs, beaten
Sweetener = to 2 Tablespoons sugar
3/4 cup vegetable oil
1 teaspoon baking soda
2 cup flour
1-1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1 teaspoon vanilla extract

Lite cool whip, optional

In a saucepan, cook raisins in water until water evaporates. Put raisins in large mixing bowl and add applesauce, eggs, sweetener and oil. Mix well. Blend in baking soda and flour. Stir in cinnamon, nutmeg and vanilla. Bake in 13 x 9 x 2- inch pan at 350o F for 25 minutes until cake tests done. Yield: 20 servings.





Pastry for 9-inch pie
2 cups mashed cooked sweet potatoes (about 2 pounds)
1 (12-ounce) can evaporated skim milk (NOT sweetened condensed)
2 eggs lightly beaten
Sweetener to equal 1 cup sugar
1 tablespoon margarine, softened
1 tablespoon flour
1-1/2 teaspoons vanilla
2 teaspoons cinnamon
3/4 teaspoon nutmeg
1/4 teaspoon mace (optional)
1/2 teaspoon salt

Preheat oven to 425o F. Roll pastry on floured surface into a circle 1-inch larger than an inverted 9-inch pie pan. Ease into the pan. Trim and flute the edge.

Blend remaining ingredients in a large bowl until smooth. Pour into the pastry shell.

Bake in preheated oven 20 minutes. Reduce heat to 350o F and bake until filling is set and a sharp knife inserted near the center comes out clean, about 30 to 35 minutes. Cool completely on a wire rack. Refrigerate until serving time. Serves 8.

Nutritional Information: Serving Size: 1/8 pie; Exchanges: 2 bread; 2 fat; 1 vegetable Calories: 264; Sodium: 361 milligrams; Carbohydrates: 37 grams





Cooking spray
2 cups water
1 cup cornmeal
1 tablespoon frozen orange juice concentrate
4 eggs, separated
1/2 teaspoon cream of tartar
1 can (16 ounces) vacuum-packed sweet potatoes, drained and
mashed OR 1-1/4 cups mashed cooked sweet potatoes
1/3 cup sugar
1 teaspoon baking powder
1/2 teaspoon salt, optional
1/4 teaspoon ground nutmeg

Evenly coat 2-quart baking dish with spray. Set aside.

In medium saucepan, stir together water and cornmeal. Cook over medium heat, stirring constantly, until mixture boils and thickens. Remove from heat. Stir in concentrate. Set aside.

In small mixing bowl at high speed, beat egg whites with cream of tartar until stiff but not dry, just until whites no longer slip when bowl is tilted. In large mixing bowl, beat together egg yolks, potatoes, sugar, baking powder, salt, if desired, and nutmeg. Beat in reserved cornmeal mixture until well blended. Gently, but thoroughly, fold yolk mixture into whites. Carefully pour into prepared dish.

Bake in preheated 350o F oven until puffy, delicately browned, and spoonbread shakes slightly when oven rack is moved gently back and forth, about 50 to 60 minutes. Serve immediately. Makes 4 to 6 servings.





1 large onion, finely chopped
2 cloves garlic, crushed
1 teaspoon vegetable oil
1 pound ground chicken or turkey
1 (1.25-ounce) envelope taco seasoning mix
8 taco shells, warmed
Shredded lettuce
1 small tomato, chopped
2-ounces cheddar cheese, shredded

In a large nonstick skillet over medium heat, cook onion and garlic in hot oil, stirring occasionally, 4 minutes until the onion is tender. Add chicken. Cook, stirring until chicken is no longer pink. Stir in seasoning mix and 1/2 cup water. Bring to a simmer. Cover and simmer for 5 minutes. To serve, place 1/8 chicken mixture into each taco shell. Top each with lettuce, tomato and cheese. Serves 4

Nutritional Information: Serving Size: 1 taco Exchanges: 1 starch/bread; 2-1/2 lean meat; 1 vegetable; 2 fat Calories: 367; Sodium: 273 milligrams





3/4 cup plain nonfat, yogurt
3 tablespoons chili sauce
1 tablespoon sweet pickle relish
Artificial sweetener equivalent to 3/4 teaspoon sugar

In a small bowl, whisk together all ingredients. Refrigerate until serving. Yield: 1 cup

Nutritional Analysis: One 2-tablespoon serving equals 18 calories, 24 milligrams sodium, trace cholesterol, 2 grams carbohydrate, 2 grams protein, trace fat.  Diabetic Exchange: Free food.





6 eggs
1 cup (8 ounces) low-fat (2%) cottage cheese
2 tablespoons instant minced onion
1/2 teaspoon ground nutmeg
1/4 teaspoon salt, optional
1 package (10 ounces) frozen chopped spinach, cooked, drained and pressed
1 package (8 ounces) egg noodles, cooked and drained
Cooking spray
In large bowl, beat together eggs, cheese, onion, nutmeg and salt, if desired, until well blended. Gently stir in spinach and noodles.

Evenly coat 11 x 7 x 1-1/2-inch baking dish with spray. Spread noodle mixture in dish. Cover with aluminum foil. Bake in preheated 350o F oven until knife inserted near center comes out clean, about 35 to 45 minutes. Makes 6 servings.

Nutrition information: per serving of 1/6 recipe without optional salt: calories 270, total fat 8 grams, cholesterol 251 milligrams, sodium 260 milligrams, potassium 357 milligrams, carbohydrate 32 grams, protein 18 grams and 10% or more of the RDI for vitamins A, B12 and C, niacin, riboflavin, thiamin, calcium, iron, phosphorus, zinc





1) Cream soups: Most major soup makers produce a low-fat version of cream of mushroom/chicken soup. If your grocery store isn't carrying them, ask if they will. Also check the labels on gravy mix envelopes--surprisingly, many are fat-free or very low-fat! You can use a little less water than called
for on the envelope, and these mixes will usually substitute for cream soup in a recipe.

2) Pantry staples: Applesauce is a good staple. Also consider fat-free canned milk and/or powdered milk. You can use the canned milk (or the powdered, mixed 1-1/2 to two times as much powder in water as usual) to substitute in most recipes that call for cream or half-and-half. I also like to keep cornstarch to thicken soups and other dishes where I leave out some of the butter, cheese, etc. (stir together a little cornstarch and water, then add to simmering liquid). If you happen to like salsa, keep some in the pantry/fridge at all times. It can often be used to flavor dishes (or as a sauce) with few calories and no fat (also works as a salad dressing in a pinch!). Finally, keep your favorite kind of plain beans (black, kidney, pinto, etc. - no fat or seasonings added). They can be used to stretch soups, simmered with salsa or onions & lean ham for a main dish, or baked into casseroles for added protein.

3) Emergency shelf: Double or triple the following ideas as needed to feed your family. Pot Pie: Keep 2 to 3 cans of mixed veggies (Veg-All), a can of boned chicken, a can of low-fat cream of chicken/mushroom soup, a can of fat-free milk, and a can of low-fat boned chicken on the shelf. Stir those together with 1 Tablespoon dried minced onion and pour into casserole dish. Keep low-fat baking mix in the pantry, and mix one recipe of biscuit dough according to box. Drop dough by spoonfuls on top of casserole and bake at 350o F until bubbly and biscuits are lightly brown (30-45 minuttes). Can substitute lean deli ham or leftover chicken for the canned chicken if you wish.

Hot Pasta Salad: Keep 1 bag frozen mixed veggies (with broccoli, carrots, etc.) in the freezer. Have 1 can kidney beans, 1 package any pasta, and 1 small bottle fat-free Italian salad dressing in the pantry. Microwave veggies until hot and drain liquid. Cook and drain pasta. Toss veggies, beans (drained), pasta, and dressing. Add a little thinly sliced onion and bell pepper if you wish. Serve warm.

4) Fresh veggies: Caring for produce is more than I can address right here, but I can tell you a couple of things that help me in general. First, be sure to plan to cook your more fragile vegetables at the beginning of the week. Sturdy veggies like cabbage, carrots, etc. can wait until the end of the week. Also, consider cooking a couple of extra veggies at your first meal or two of the week. You don't even have to serve them at that meal; just refrigerate for a couple of days. I find that it doesn't take all that much effort, and I'm glad to have the ready-to-go dishes later!





TOFU FRUIT SMOOTHIES     > Back to Top <

White Wave has smoothie recipes using Soy Milk at

I also make a smoothie using:
1 package soft tofu
1 small ripe banana
1 (10-ounce) package frozen strawberries (partially thawed), including the liquid.
Whipping all ingredients in a blender until smooth. If I think it is too
thick I add a little soy milk


1 cup vanilla flavored soy milk, chilled
6 ounces silken firm tofu--chilled
2 cups fresh or frozen fruit (strawberry, blueberry, etc. peach)
2 Tbsp. honey
1/2 teaspoon vanilla

I like the SOY MILK on my cereal, it is good for my bones. You may have to get used to the flavor, but it really is good. The milk comes as: Plain, Vanilla, or Chocolate, and can be used in many ways.


    > Back to Top <



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