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No one wants to think of being on a "restricted" diet but all of us are on a diet. This page is focusing on taking the word "restricted" out of your diet and adding more fun, taste and a wide variety to your everyday diet. Please when in doubt on a recipe please talk with your doctors or dietician to see what will work for you.
Page last updated: 02/16/2006 04:02 AM
1/2 cup onion, sliced 1 clove garlic, minced 1 tablespoon oil 1 cup mushrooms, sliced 1 cup frozen, spinach, chopped, defrosted and squeezed dry 2 tablespoons lemon juice 1/8 teaspoon black pepper 1 cup turkey, cooked and chopped 6 eggs, beaten
In a large skillet sauté the onion, garlic, and mushrooms in oil for about 5 minutes. Add the spinach, lemon juice, and pepper. Cook over low heat for 3 minutes. Add the turkey and eggs. Mix well. Pour into a greased 9-inch round baking pan. Bake at 350-degrees for 25 to 30 minutes or until the edges are set. Cut into wedges and serve. Serves: 6 at 158 calories per serving. Exchange Value: 2 Lean Meat + 1 Vegetable exchange + 1/2 fat exchange
1/2 cup whole wheat flour 1/3 cup bran 2 teaspoons baking powder 1 tablespoon sugar 1 egg 1/4 cup peanut butter 1/2 cup low-fat milk 1/3 cup peanuts, chopped
In a large bowl, combine the flour, bran, baking powder, and sugar. Mix well. Add the remaining ingredients and blend. Spoon into greased or paper lined muffin tins. Bake at 375-degrees for 15 to 20 minutes. Makes: 8 muffins at 140 calories per muffin. Exchange value: 1 Bread exchange + 2 Fat exchange.
3 cups whole wheat flour 1/2 cup dry milk powder 1/2 teaspoon salt 2 tablespoons active dry yeast 1/4 cup honey 1-1/4 cups warm water (110 to 115 degrees) 1-1/2 cups bran OR 2-cups bran cereal 1 egg 3 tablespoons vegetable oil
In a small mixing bowl, combine together the flour, dry milk powder, and salt. In a large bowl, combine the yeast, honey, warm water, and bran. Let the yeast mixture stand 2 minutes. Add the egg, oil, and about half of the flour mixture. Beat until smooth. Add the remaining flour mixture and stir to form a sticky dough. Cover with a damp towel and let rise in a warm draft-free place until doubled in bulk, approximately 1 hour. Stir down and pour into a lightly greased 9 x 5-inch loaf pan. Bake at 375-degrees for about 40 minutes. Cool in the pan for 5 minutes. Remove and cool thoroughly on a wire rack. Serves 18 at 128 calories. Exchange Values= 1 Bread Exchange + 1 Fat Exchange.
1 egg 1 cup milk 1/2 cup cooked or canned pumpkin 3/4 cup unbleached enriched white flour 3/4 cup whole wheat flour 2 teaspoons baking powder 1 tablespoon sugar 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1/8 teaspoon ground ginger 2 tablespoons vegetable oil
In a bowl combine all of the ingredients and stir just until blended. Pour the batter onto a hot griddle that has been lightly oiled. Flip the pancakes over when bubbles break around the edges. Serve hot with rum flavored fruit sauce. Makes twenty-four 4-inch pancakes. One pancake = 98 calories. Exchange Value= 1 Bread Exchange +1/2 Fat Exchange
1-1/4 cups whole wheat flour 1 tablespoon sugar or honey 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/2 cup orange juice 2 tablespoons vegetable oil 1/2 cup cooked or canned pumpkin 1/4 cup dark or golden raisins
In a large bowl combine the flour, sugar (or honey), baking powder, baking soda, cinnamon, and nutmeg in a bowl. Mix to blend. Add the orange juice, oil, egg, pumpkin, and raisins. Stir just until the dry ingredients are mixed. Pour into lightly oiled muffin tins. Bake at 400-degrees for about 15 minutes. Makes 8 muffins. One muffin equals 105 calories. Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1/2 Fat Exchange.
1 Envelope unflavored gelatin 2 tablespoons water 1/2 (6-ounce) can frozen Hawaiian Punch Concentrate (about 3-ounces) 1-1/2 cups fresh or unsweetened frozen strawberries 1 (8-ounce) carton plain low-fat yogurt 1/4 cup dairy sour cream 2 egg whites 1 tablespoon sugar
Add water to a custard cup. Sprinkle the gelatin over water. Place the custard cup in a pan of hot water, heat until dissolved. Place the strawberries in a blender container and puree the strawberries with the punch. Stir in the yogurt, sour cream, and dissolved gelatin. Refrigerate until partially set. In a bowl beat the egg whites with sugar until stiff. Fold into the yogurt mixture. Turn into serving bowl or 8 individual dishes. Freeze or refrigerate until set. Note: This recipe calls for the use of raw egg. Eating raw eggs is a known health risk and can cause Salmonella. Check your eggs for freshness while they are still in their shell; fill a cup with cool water. If the egg sinks, it's fresh. If it floats, it's stale and should not be used. Yields: 4-cups or 8 servings at exchange value per 1/2-cup servings=1/2 fat + 1 fruit. Calories per serving 78.
1 cup beets, cooked and sliced 1 bay leaf, crumbled 1/4 teaspoon whole black peppercorns 1/4 cup onion, sliced 1/4 cup cider vinegar
In a saucepan combine all of the ingredients and mix well. Bring the mixture to a boil. Remove from heat. Serve hot or cold. Serves: 4 at 22 calories. Exchange Values= 1 vegetable exchange.
1 package (8-ounce) fat free cream cheese, softened 1 package (8-ounce) fat free shredded cheddar cheese 1/4 cup sliced green onions 6 flour tortillas (6-inch) 1 cup Thick 'n Chunky salsa
In a bowl, beat the cream cheese with electric mixer on medium speed until smooth. Add 1-cup of the Cheddar cheese and onions, mixing until well blended. Spread 1/4- cup cheese mixture down center of each tortilla; roll up. Place, seam-side down, in 11 x 7-inch baking dish. Pour the salsa over the tortillas. Sprinkle with the remaining 1-cup Cheddar cheese; cover. Bake at 350-degrees for 20 to 25 minutes or until thoroughly heated. Serves: 6 at 210 calories. Exchange Values: 3 very lean meat
2 cups turkey, chopped cooked 1/2 cup celery, chopped 1/4 teaspoon salt 1/4 teaspoon curry powder 1 orange, peeled and chopped 1 cup seedless grapes 2 tablespoons mayonnaise or salad dressing 1 tablespoon shredded coconut, toasted
In a large bowl, combine the turkey, celery, salt, and curry powder. Mix well. Add the orange, grapes, and mayonnaise to the turkey. Toss gently to mix. Sprinkle on the coconut just before serving. Serves: 4 at 217 calories. Exchange Values= 3 lean meat + 1 fruit exchange.
2 large baking potatoes, peeled and grated 1 tablespoon grated onion 1egg 1/3 cup flour 1 cup vegetable oil Plain lowfat yogurt Unsweetened applesauce
Place the potatoes on a paper towel and squeeze out the moisture. In a bowl, combine the potatoes and the remaining ingredients except the yogurt and applesauce. Beat well. Heat the oil in a skillet. Drop the batter into the oil by spoonfuls. Fry until crisp and brown on both sides. Remove from the skillet and drain on paper towels. Serve warm with plain yogurt and unsweetened applesauce. Note: One-fourth cup oil is used in frying. Reserve the remaining oil for later use by storing in the refrigerator. Serves 4 at 260 calories per serving of 3 pancakes, (yogurt and applesauce not included) Exchange Values= 2 Bread Exchanges + 3 Fat Exchanges (yogurt and applesauce not included)
4 teaspoon cornstarch 1 teaspoon instant chicken bouillon granules Dash of ground ginger 1/4 teaspoon salt (optional) 1 teaspoon brown sugar 1-1/2 tablespoon soy sauce 1 tablespoon vinegar 1 (6-ounce) package frozen pea pods 2 tablespoons water 1 small onion, thinly sliced 1/4 cup green pepper, chopped 1 large stalk celery, sliced diagonally 1 cup turkey, cooked & cubed 1 (15-1/2 ounce) can pineapple chunks packed in own juice (juice reserved)
Place the pea pods and water in a 2-quart casserole dish; cover. Microwave at High for 2 to 3 minutes or until defrosted. Break apart and drain. Stir in onion, green pepper, celery, turkey, and pineapple chunks; set aside. In a 4-cup measure, combine cornstarch, bouillon, ginger, salt, and brown sugar. Stir in the soy sauce, vinegar, and pineapple juice. Microwave at High for 2 to 3-1/2 minutes or until sauce is clear and thickened, stirring every minute. Fold sauce into the turkey mixture; cover. Microwave on High for 4 to 6 minutes or until heated through. Serves: 4 at 188 calories. Exchange Values: 1 vegetable + 2 fruit + 1-1/2 lowfat meat.
1 pound large fresh shrimp, raw, deveined 1 teaspoon olive oil 1 tablespoon fresh parsley, chopped 1 clove garlic, minced 1/4 teaspoon freshly ground black pepper 1 teaspoon margarine, melted
In a large bowl, combine the margarine, oil, garlic, and pepper. Mix well. Add the shrimp and toss lightly to coat. Spread the shrimp, in a single layer, in a shallow oven-safe casserole dish. Broil the shrimp approximately 4-inches from the heat source for 3 to 4 minutes. Turn shrimp, and broil for an additional 3 to 4 minutes or until lightly browned. Sprinkle with fresh chopped parsley and serve. Nutritional Information Per Serving: 91 Calories 1 g Carbohydrate; 14 g Fat; 109 mg Sodium; 92 mg Cholesterol. Exchanges Values= 2 Lean Meat.
3 (10-ounce) boxes frozen spinach, chopped, thawed and drained well. 16 ounces lowfat Ricotta cheese 2 cups turkey, cooked and chopped 2 cups or 1 (15-ounce) jar spaghetti sauce 8 ounces lowfat Mozzarella cheese, sliced 1/4 cup Parmesan cheese, grated
Squeeze out any remaining liquid in the spinach. Place 1/3 of the spinach in the bottom of a lightly greased casserole dish. Spread half of the Ricotta cheese over the spinach. Sprinkle with half of the turkey. Spoon with half of the spaghetti sauce evenly. Top with half of the Mozzarella cheese slices. Repeat the layer process using 1/3 of the spinach and the remaining ingredients. Finish with the final 1/3 of the spinach. Sprinkle on the Parmesan cheese. Bake at 350-degrees for 45 to 50 minutes or until browned. Serves: 8 at 260-calories. Exchange Values: 3 lean meat + 2 vegetable + 1 fat exchange.
1 envelope unflavored gelatin 1/4 cup cold water 3 egg yolks 1-1/4 cup canned pumpkin 1/2 cup skim milk 1 tablespoon sugar substitute solution 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1/2 teaspoon ginger 3 egg whites, beaten stiff
In a small bowl, sprinkle gelatin on cold water and let stand for 5 minutes. Put the egg yolks into the top of a double boiler and beat slightly. Add pumpkin, milk, sugar substitute solution, salt, and spices; stir and cook until thickened. Add the soaked gelatin and cool. Fold in the stiffly beaten egg whites. Pour into molds and cool in refrigerator. Serves: 5 at 1 serving = 1/2 milk exchange.
1 cup mushrooms, sliced 1 cup tomato sauce 1 (16-ounce) can whole plum tomatoes 1/2 cup white wine (or cooking wine) 1/4 teaspoon basil 1/4 teaspoon oregano 1 bay leaf 2 teaspoon minced garlic 1 onion, chopped 4 half chicken breasts, skinned, boned 2 tablespoons fat-free chicken broth
In a large skillet, heat the chicken broth. Add the chicken, onion, and garlic, and brown. Add the remaining ingredients except mushrooms. Bring to a boil, cover and simmer for approximately 30 minutes. Add the mushrooms, cook for10 additional minutes. Remove the chicken from pan; boil down sauce until slightly thickened. Serve over cooked rice. 217 calories. Exchange Values= 1 Starch; 4 Lean Meat
4 (3-1/4 ounce) sole fillets 2 teaspoons low-fat margarine, melted 2 teaspoons lemon juice 2 tablespoons all-purpose flour 2 teaspoons fresh parsley, chopped 1/8 teaspoon pepper 1/8 teaspoon paprika
Rinse the fillets thoroughly in cold water; pat dry with paper towels, and set aside. In a small bowl, combine melted margarine and lemon juice. In another bowl or plate, combine the flour, chopped parsley and pepper. Dip the fillets in the margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish. Sprinkle the fillets with paprika. Bake at 375-degrees for 15 to 20 minutes or until fish is golden brown and flakes easily when tested with a fork. NOTE: If a crisper texture is desired, broil baked fillets 4 inches from heat source for 1 minute. Nutritional Information Per Serving: calories 92: 3 g protein; 16 g., cholesterol; 50 mg fat; 79 mg sodium Exchanges - 2 Lean Meat
1-1/2 cup whole wheat flour 1 teaspoon baking soda 1 tablespoon baking powder 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon ground ginger 1 egg 2 tablespoons vegetable oil 1/4 cup dark or golden raisins 1/4 cup walnuts, chopped 1/3 cup lowfat milk 1 (8-ounce) can unsweetened crushed pineapple 1-1/2 cups carrots, grated
In a large bowl, combine the flour, baking soda, baking powder, cinnamon, nutmeg, and ginger. Mix well. Add the remaining ingredients and stir to blend. Spoon into greased or paper lined muffin tins. Bake at 350-degrees for 20 to 25 minutes. Makes: 12 muffins at 127 calories. Exchange Values: 1 Bread Exchange + 1 Fat Exchange.
2 eggs 1 tablespoon sugar 1/4 teaspoon ground nutmeg 2-1/2 cups cooked broad noodles 1 tablespoon vegetable oil 1 cup unsweetened apple juice 1/2 cup dark or golden raisins 1/4 cup walnuts or pecans, chopped
In a mixing bowl, beat the eggs and sugar until fluffy. Add the remaining ingredients, except for the nuts. Pour into a well-oiled 2-quart casserole dish or an 8-inch baking pan. Sprinkle on the nuts. Bake at 350-degree for 40 to 50 minutes, or until browned. Serves: 6 at 225 calories. Exchange Values=1-1/2 Bread, + 1-1/2 Fruit, 1-1/2 Fat exchange.
1 large apple, pared and diced 1/2 cup celery, diced 1/4 cup raisins 1 tablespoon lemon juice 1 tablespoon reduced calorie mayonnaise 8 lettuce leaves, optional
Combine all of the ingredients except lettuce in a bowl. Mix well and refrigerate until ready to serve. Serve on lettuce leaves. Each serving 1/4-cup. Serves: 8. Exchange value= 1 fruit.
1 cup unbleached white flour 1/4 teaspoon salt 1 cup skim milk 1egg 1 egg white
Preheat the oven to 425-degrees. Oil the muffin or popover tins and place in the oven to preheat. In a mixing bowl, combine all of the ingredients. Beat with an electric mixer or wire whisk just until smooth. Pour the batter into the hot muffin tins. Bake for 35 to 45 minutes, or until brown. Makes 9 popovers. One popover = 68 calories. Exchange Values= Exchange Value: 1 Bread Exchange
6 cups turkey or chicken broth 1 cup turkey, diced, cooked 1 cup pearl barley 1 onion, chopped 2 celery stalks, chopped 3 carrots, sliced 1 bay leaf 1 teaspoon dried thyme 1/4 teaspoon dried marjoram 1/4 teaspoon ground black pepper 2 tablespoons fresh parsley leaves, chopped
Combine all of the ingredients in soup pot or crock pot. Cook on Low heat in the crock pot for 6 hours, or simmer on the stove for 1 hour, or until the carrots are tender and the barley is soft. Serves 6 at 181 calories per serving. Exchange Values: 1 Lean Meat Exchange + 1 Bread Exchange + 2 Vegetable Exchange.
1 cup blueberries 1 cup milk or fruit juice 1 egg 2 tablespoon canola oil 2 cup flour 2 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon cream of tartar 1 teaspoon cinnamon 1/4 teaspoon nutmeg
In a large mixing bowl beat together the milk (or fruit juice), canola oil and egg. Add the remaining ingredients, except for the blueberries. Mix well. Gently fold in the blueberries. Fill greased muffin tins 2/3 full. Bake at 400-degrees for 20- 25 minutes until brown. Yield – 1 dozen. Diabetic Friendly.
2 tablespoons cornstarch 2 tablespoons unsweetened cocoa powder 1/4 cup sugar 2 cups skim milk 1 teaspoon vanilla
In a medium sized saucepan, combine the cornstarch, cocoa powder, and sugar. Mix well. Place over medium heat. Gradually stir in the milk, stirring to dissolve the cornstarch and cocoa. Continue cooking, stirring until mixture comes to a boil. Continue boiling for 2 to 3 minutes, stirring constantly. Remove from heat and stir in vanilla. Spoon the pudding into 4 custard cups. Starch Exchange: 1 1/2, Calories: 109
1 cucumber, peeled and grated 6 cups canned tomato juice 3 green onions (scallions), chopped 2 tablespoons lemon juice Dash of Tabasco sauce 1 teaspoon Worcestershire sauce 1 tablespoon prepared horseradish
In a container, add the cucumber to the tomato juice with the remaining ingredients. Cover and refrigerate for 2 hours or overnight. Strain before serving. Serves 8 (1-cup per serving) at 38 calories. Exchange Values= 2 vegetable exchanges
1/4 cup (1 medium) egg 2 cups lean ground round 3 slices bread, cubed fine 1/4 cup catsup 1/3 cup onion, chopped fine 2 tablespoon green pepper, chopped fine 1 teaspoon salt 1/2 teaspoon dry mustard 1 tablespoon prepared horseradish (opt.)
Preheat the oven to 400-degrees.In a large mixing bowl combine all of the ingredients and mix well. Form into a loaf. Place in a foil lined baking dish. Bake 20 to 30 minutes or until done. Serves 6. For Diabetics: One serving equals 1/2 bread, 3 meat. Calories per serving, 250.
2 onions, sliced 2 tablespoons vegetable oil 4 cups turkey or chicken, cooked and chopped 1/4 cup whole wheat flour 2 cups chicken broth 2 cups carrots, steamed and sliced 2 cups ripe tomatoes, diced 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary 6 potatoes, cooked and mashed
Sauté the onion in the oil in a large saucepan for 5 minutes. Add the turkey. Sprinkle in the flour. Stir to mix well. Add the chicken stock, carrots, tomatoes, thyme, and rosemary. Mix well. Cook over medium heat until the mixture thickens. Pour into a lightly greased 3-quart casserole dish. Spread the potatoes over the top. Bake at 375-degrees for 20 to 30 minutes or until browned. Serves: 6 at 371 calories per serving. Exchange Value: 4 lean meat + 2 Bread + 1 Vegetable exchange
Lite King Ranch Chicken Casserole 8 (6-inch) flour tortillas, quartered 8 ounce chicken breasts, cooked diced (approx. 2 breasts) 2 tablespoons Ro-Tel tomatoes 1 can Healthy Request Cream of Mushroom Soup 2/3 cups skim milk 1 small can of mild, green chilies 1 teaspoon salt 1/2 teaspoon onion flakes 4 ounces fat-free or low-fat cheddar cheese
Spray a large baking dish with vegetable spray. In a large saucepan, cook and de-bone chicken and cut into pieces. In a saucepan, combine the soup, milk, Ro-Tel tomatoes, chilies and onion flakes, mix well and heat just until warmed. Layer 1/2 tortillas, 1/2 chicken, 1/2 cheese, 1/2 sauce mix. Repeat with second layer in the same order, ending with cheese on top. Cook at 325-degrees for 45 minutes to 1 hour. Let Set 10 minutes before serving. Serves 4-6 Exchanges: 3 Meats, 2 breads, 1/2 vegetable, 1/2 milk, 1/2 fat
2 cups turkey, cooked and chopped 1-1/2 to 2 teaspoons curry powder 1 tablespoon soy sauce 4 green onions, chopped 4 celery stalks, chopped thin 1 pound fresh pea pods, snipped 1 sweet red pepper, sliced 1 tablespoon cornstarch 1-1/2 cups water
Heat a nonstick wok or you can use a skillet. Add the turkey, curry powder, soy sauce, and onions. Sauté the mixture until the turkey is heated. This should take approximately 2 minutes. Add the celery, pea pods, and pepper. Stir-fry for an additional 3 to 4 minutes. Add the cornstarch that has been dissolved in water. Cook just until the liquid thickens. Serves: 4 at 151 calories per serving. Exchange Values: 3 lean meat + 1 vegetable exchange.
2 medium Zucchini; sliced very thin 1 egg 1 teaspoon prepared mustard 1/8 teaspoon ground white pepper 1/8 teaspoon ground nutmeg 1 green onion; sliced thin 1/2 cup Low-fat Swiss cheese; grated
Put the zucchini on paper towels to drain off the moisture. In a mixing bowl combine the remaining ingredients. Add the zucchini and mix well. Pour into a lightly oiled 2-quart casserole. Bake at 350-degrees for 40 to 45 minutes. Serves: 3 Exchange Values=1/3 recipe = 72 calories, 1/2 med-fat meat exchange, 1 vegetable 3 grams carbohydrate, 5 grams protein, 5 grams fat 68 mg sodium, 128 mg, potassium, 100 mg cholesterol
1/2 pound unshelled raw fresh shrimp, washed and shells removed 1 tablespoon butter 1 small clove garlic, minced 1 teaspoon lemon juice 1 tablespoon fresh parsley leaves, chopped 1 teaspoon Parmesan cheese, grated
In a casserole dish combine the butter, garlic, lemon juice, and parsley. Mix well. Bake at 350-degrees just until the butter is melted. Arrange the shrimp over the butter sauce. Cover and bake for 10 to 12 minutes or until the shrimp turn pink. Sprinkle with cheese just before you serve. Serves: 2 at 179 calories per serving. Exchange Value: 2 lean meat +1 Fat exchange.
4 cups water 3 cups cabbage, shredded 1 small onion, sliced 1 (15-ounce) can tomato sauce 2 tablespoons dark raisins 1 teaspoon caraway seeds 1/2 teaspoon salt
Combine all of the ingredients in a large saucepan and mix well. Cook for 1 hour over medium heat. Stir occasionally. You can also cook this in a crock pot for 2 to 3 hours. Serves: 6 (1/2-cup servings) Exchange: 1 vegetable.
2 medium-sized potatoes, sliced 1/4-inch thick 1 tablespoon vegetable oil 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano
Brush the potato slices with the oil and place in a shallow baking pan. Combine the seasonings and sprinkle over the top of the potatoes. Bake at 400-degrees for 15 to 20 minutes or until tender. Serves: 4 at 102 calories per serving. Exchange value: 1 bread exchange + 1 Fat exchange.
1/4 cup (1 medium) egg 2 cup lean ground round 3 slices bread, cubed fine 1/4 cup catsup 1/3 cup onion, chopped fine 2 tablespoon green pepper, chopped fine 1 teaspoon salt 1/2 teaspoon dry mustard 1 tablespoon prepared horseradish, optional
Preheat the oven to 400-degrees. In a large bowl combine all of the ingredients. Mix well. Form into a loaf. Place in foil lined baking dish. Bake for 20 to 30 minutes or until done. Serves 6 at 250 calories per serving. Diabetic Exchanges: One serving equals 1/2 bread, 3 meat.
3/4 cup lowfat cottage cheese 3 tablespoons plain lowfat yogurt 2 medium-sized carrots, finely grated 1/4 teaspoon ground white pepper 1 tablespoon caraway seeds 3 cups (total) broccoli flowerets, cucumber slices, green pepper strips, and cauliflower pieces.
Combine the cottage cheese, yogurt, carrots, pepper and caraway seeds in a blender container and puree. Cover and refrigerate until ready to serve. Serve with vegetables. Serves: 6 at 40 calories. Exchange Values= 1/2 lean meat + 1 vegetable exchange.
2 cup raisins 2 c |
