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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 cup flour 1/2 teaspoon salt 2 teaspoon baking soda 2 teaspoon cinnamon 1/2 teaspoon nutmeg 1 cup unsweetened applesauce or fruit cocktail 3/4 cup vegetable oil 2 teaspoon vanilla 1/4 teaspoon allspice
In a saucepan cook the raisins in 2-cups water. Drain and reserve liquid. In a large bowl combine the next 5 ingredients with the raisins and blend well. Add the remaining ingredients including the raisin liquid. Mix well. Place in 9 x13-inch pan or Bundt pan, greased and floured. Bake at 350-degrees until toothpick comes out clean when inserted in top of cake. Exchange Values=1 bread exchange, 1 fruit exchange, 2 fat exchanges.
2 cup Broccoli flowerets 1 tablespoon cooking oil 1 teaspoon Sesame seed, toasted 4 ounce Fettuccine, broken up 3 tablespoons Parmesan cheese, grated 1/8 teaspoon garlic powder
In a large saucepan cook the broccoli and pasta in a large amount of boiling water for 6 to 8 minutes or just until tender, stirring once or twice. Remove from heat and drain. Add oil to pasta mixture and toss. Add the cheese, sesame seeds, garlic, and pepper to taste. Toss gently to coat. Serve at once. Serves: 4 at per serving 168 calories, 6g Pro., 24g carbo., 5g fat, 3mg chol., 72mg sodium
2 teaspoons margarine 1 tablespoon parsley, chopped 1 tablespoon sherry Dash each garlic powder, paprika, cayenne 1/2 cup soft bread crumbs 3 ounces large shrimp, cooked
In a saucepan melt the margarine over low heat. Add the parsley, sherry, and seasonings; cook slightly. Add the bread crumbs; toss to mix. Place the shrimp in a small baking dish. Top with bread crumb mixture. Bake at 325-degrees for 20 minutes. Serves: 1 at 204 calories. Exchange Values= 3 high-fat meat + 1 bread.
2 large cabbage leaves 2 ounces ground veal 2 ounces ground lean beef 3 tablespoons skim milk 1 slice dry bread, crumbled 1 teaspoon onion, grated Dash each salt, pepper, nutmeg 1/2 cup beef broth 1 tablespoon flour
Cook the cabbage leaves in boiling salted water until tender; drain. In a large bowl combine the ground veal, beef, skim milk, bread crumbs, onion, salt, pepper, and nutmeg; mix thoroughly. Place half of the meat mixture in a cabbage leaf and roll up, tucking ends in. Secure with toothpicks. Place in a small baking dish. Repeat with remaining meat mixture and cabbage leaf. In a small bowl combine the beef broth and flour; mix well and pour over cabbage rolls. Bake at 350-degrees for 45 to 50 minutes. Serves: 1 at 396 calories. Exchange Values= 4 medium-fat + 1 vegetable + 1 bread.
2 ounce ham, diced 1 medium potato, peeled and sliced 2 tablespoons onion 2 teaspoons parsley Vegetable cooking spray 1/4 cup condensed cream of celery soup 1/4 cup milk Salt and pepper, to taste
Spray a baking dish with cooking spray. Combine the ham, potato, onion, and parsley in the baking dish. In a bowl blend the condensed soup and milk; pour over the potato mixture. Cover. Bake at 350-degrees for 1 hour, or until the potatoes are tender. Add salt and pepper, to taste. Serves: 1 at 365 calories. Exchange Values= 2 high-fat meat + 1-1/2 bread + 1/2 milk
1 (9-inch) unbaked pie shell 2 egg yolks 2 cup unsweetened cherries, drained 1/4 cup evaporated milk 1/4 cup margarine, softened 1/2 teaspoon vanilla extract 1 tablespoon flour 2 egg whites 1/2 cup sugar replacement 2 teaspoon granulated sugar replacement
Pour the drained cherries into unbaked pie shell. In a large bowl cream the margarine, flour, and sugar replacement. Add the egg yolks and beat until smooth. Add the evaporated milk and vanilla extract. Pour the mixture over the cherries. Bake at 450-degrees for 10 minutes. Reduce heat. Bake at 350-degrees for 30 minutes. In another bowl Whip the egg whites until soft peaks form. Add granulated sugar replacement; whip until thick and stiff. Top the pie filling with meringue, carefully sealing edges. Bake at 350-degrees for 12 to 15 minutes, or until delicately brown. 1 serving (1/8 of pie) = 1 fruit, 1 fat, plus pie shell exchange. Calories = 88 plus pie shell calories.
1/2 cup condensed cream of chicken soup 2 ounce chunk tuna, in water 2 tablespoons celery, diced 1 tablespoon onion, chopped 1 egg, hard cooked 4 tablespoon potato chips, crushed
In a bowl combine the condensed soup, tuna, celery, and onion. Mix thoroughly. Pour the mixture into a small casserole dish. Slice egg; layer egg, then crushed potato chips. Bake at 350-degrees for 20 minutes. Serves: 1 at calories. Exchange Values= 1-1/3 bread + 3 medium-fat meat.
1 teaspoon butter Dash lemon juice Dash parsley Dash rosemary Dash salt Dash paprika 2 ounce crabmeat
In a small saucepan melt the butter. Stir in the lemon juice and seasoning. Add the crabmeat. Toss to coat and heat through. Serves: 1 at 100 calories. Exchange Values= 2 lean meat + 1 fat.
6 medium potatoes, cleaned & coarsely shredded 2 tablespoons onion; minced 1 tablespoon fresh parsley; chopped 1/8 teaspoon freshly ground pepper 2 tablespoons whole wheat pastry flour
Preheat the oven to 375-degrees. Combine the potato, onion, parsley, pepper, and flour. Mix well. Shape into 4 patties. Place on a nonstick baking sheet. Bake for 30 minutes. If you like, place the patties under the broiler during the last few minutes for browning. Serves: 4. Food Exchanges = 1 starch/bread exchange.
6 tablespoons margarine, softened Liquid sugar substitute to equal 1 cup sugar 1 teaspoon baking soda 1 cup cold unsweetened applesauce 2 cup all-purpose flour 1 egg, beaten 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1/2 teaspoon cloves 6 tablespoon raisins 6 small walnuts, chopped
In a bowl cream the margarine and sugar substitute. In a large bowl combine the baking soda and applesauce; add the remaining ingredients. Stir until blended (do not over mix). Pour the batter into a non-stick 7 x 11-inch pan. Bake at 350-degrees for 40 to 50 minutes. Serves 15. Exchange Values=1-1/2 bread and 1/2 fat.
1 envelope unflavored gelatin 1/4 cup water 1 squares unsweetened chocolate 1/8 teaspoon cinnamon 1 teaspoon sweet & Low liquid 1/4 cup water 1/2 cup evaporated milk 1/2 teaspoon vanilla 1/4 cup pecans, chopped
In a bowl soften the gelatin in 1/4-cup water for 5 minutes. In a saucepan melt the chocolate with the cinnamon and Sweet & Low liquid. Stir constantly. Slowly add the evaporated milk and water. Stir to mix. Add the gelatin and stir until dissolved. Remove from heat and stir in the vanilla; set aside cool. When the mixture begins to thicken, stir in the nuts. Pour into a pan. When firm, cut into squares. Each piece equals 1/3 milk exchange + 1/2 fat exchange. 1 (3-ounce) envelope sugar free lime Jell-o 1 cup crushed pineapple in own juice 3 ounce lite cream cheese, room temperature 1/2 cup evaporated skim milk, chilled
In a bowl combine the Jell-o with 1-cup boiling water. Drain the juice from pineapple and add water to make 1/2-cup liquid. Add the juice to the Jell-o mixture. Refrigerate until syrupy. In another bowl beat the evaporated skim milk, making sure that the bowl, beaters and milk are well chilled. Set the whipped milk aside. Beat the cream cheese into the Jell-o. Fold in the whipped milk and drained pineapple. Pour into a mold or glass serving dish and refrigerate. Yields: 9 (1/2-cup) servings. Substitutions: 1 serving equals 1/2 fat substitution and 1/2 fruit substitutes.
1 cup unbleached flour 1 cup whole wheat flour 3-1/2 cups uncooked oats, quick or old-fashioned 1 tablespoon baking powder 1 teaspoon baking soda 1-1/2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1/2 teaspoon ground allspice 1/4 teaspoon cream of tartar 1 package (3-tablespoons) Butter Buds Sugar substitute equal to 2/3-cup brown sugar (e.g., 2/3 cup Brown Sugar Twin) 1/2 cup raisins 2 eggs 2-2/3 cups unsweetened applesauce 1/2 cup water 1 tablespoon vanilla extract
In a large bowl combine the flours, oats, baking powder and soda, cinnamon, nutmeg, allspice, cream of tartar, Butter Buds, sugar substitute and raisins. In a blender container, mix the eggs, applesauce, water and vanilla. Add to the flour mixture and stir until mixed. Drop by the tablespoonful onto 2 cookie sheets sprayed with nonstick spray. Bake in a preheated 375-degree oven for 15 minutes. Yield: 48 cookies. Per cookie: 52 calories (12 percent from fat); 1.66 g protein; .69 g fat (.08 g saturated); 10.4 g carbohydrates; 47 mg sodium; 8.9 mg cholesterol; .32 g fiber
Sausage and Noodle Casserole 1 (8-ounce) carton fat-free sour cream 1/3 cup crumbled blue cheese 1 (4-1/2 ounce) jar sliced mushrooms, drained 1 (2-ounce) jar diced pimiento, drained 2 tablespoons finely chopped green bell pepper Cooking spray 1/2 cup soft breadcrumbs
2 teaspoons reduced-calorie margarine, melted
Cooking spray 1 pound chicken breasts, cooked & cut into bite-size chunks 1/2 cup Tabasco sauce 3 tablespoons melted, reduced-calorie margarine 2 teaspoons dried parsley 1/4 teaspoon garlic powder Celery sticks Reduced-fat salad dressing
Preheat the oven to 350-degrees. Coat a baking dish with the cooking spray and place the chicken bites in the dish. In a small bowl, combine Tabasco sauce, margarine, parsley and garlic powder. Pour evenly over the chicken. Bake for 20 minutes. Put a toothpick in each piece of chicken and place on serving tray. Serve with celery sticks and salad dressing. Serving size would be 7 pieces of chicken. 1 serving = 3 meat exchanges or 1 gram of carbohydrate.
1/2 cup red wine vinegar 1 tablespoon olive oil 1/2 teaspoon salt 1/2 teaspoon coarsely ground black pepper 3 garlic cloves, crushed with garlic press 3 medium red or green peppers, cleaned & cut lengthwise into quarters 2 medium red onions, cut into 1/2-inch thick slices 12 ounce beef top round steak, 1-inch thick 4 ounces Provolone cheese, shredded 4 hero rolls, split horizontally
In a small bowl mix vinegar, olive oil, salt, pepper and garlic. Place the peppers and onions in large self-sealing plastic bag and the steak in another. Add 2-tablespoons of vinegar mixture to bag with the vegetables and 1/4-cup mixture to bag with the steak. Save the remaining mixture. Seal bags, pressing out excess air. Marinate for 15 minutes at room temperature. Remove the steak and vegetables from the bags and place on a grill over medium heat for 15 to 20 minutes or until desired doneness. Cook vegetables on grill with steak until browned or just tender. Let the steak stand for 10 minutes for easier slicing. Transfer the steak and vegetables to a cutting board. Meanwhile, sprinkle the cheese over the cut rolls. Place the rolls on the grill, cheese side up, and cook over medium heat for 3 minutes or until the cheese melts. Transfer to a warm serving platter. To serve, thinly slice steak, cut peppers into strips and separate onion slices into rings. Pile steak, peppers ! and onions over melted cheese on bottom halves of rolls. Drizzle with reserved vinegar mixture and replace top halves of rolls, cheese side down. Makes 4 sandwiches. Exchange Values = 1 sandwich = 4 starch + 6 meat exchanges or 61 grams of carbohydrate
3 tablespoons chili powder 1 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon ground cayenne pepper 1-3/4 pounds steak 2 large red onions, sliced 1 tablespoon olive oil 8 (12-inch) low-fat tortillas
In a cup, mix chili powder, cumin, salt and ground pepper. Rub steak with 2-tablespoons chili-powder mixture. Place the steak on a plate; set aside. In a large bowl, toss the onion slices with oil and the remaining chili-powder mixture. Layer two 24 x 18-inch sheets of heavy-duty foil to make a double thickness. Place onion mixture on center of foil. Bring short ends of foil up and over onions and fold several times to seal well. Fold remaining sides of foil several times to seal in juices. Place foil packed on grill over medium heat. Cook onions 20 minutes of until tender, turning packet over once during cooking. Place steak on grill with onions; cook steak 10 to 15 minutes, depending on thickness of steak for medium doneness, turning steak over once. Transfer steak to cutting board; let stand 10 minutes to allow juices to set for easier slicing. Transfer onions to a bowl to keep warm. Meanwhile, wrap tortillas in foil; heat near edge of grill over low heat until warm. To s! erve, thinly slice steak. Place sliced steak and onions on warm tortillas and roll up to eat. Garnish as desired. Makes 8 servings. 1 serving = 1 starch + 2 vegetables + 3 meat exchanges or 24 grams of carbohydrate
1 whole fryer chicken, approximately 4-pouns 3 egg whites 1 (4-ounce) packet Ranch-style salad dressing mix 1/2 teaspoon ground black pepper 3/4 cup dry unseasoned bread crumbs Cooking spray 1 tablespoon corn oil
Preheat the oven to 375-degrees. Cut the chicken into 10 pieces, as equal as you can make them. Remove the skin and fat. Rinse the skinned chicken pieces under water and lay on paper towels to drain. Place the egg whites in a large bowl and mix well with a wire whisk. In a large zip-top plastic bag, combine the salad dressing mix, pepper and bread crumbs. Dip each piece of chicken in the egg whites to coat it. Then place several pieces of chicken at a time into the bag of seasonings and shake until they are coated. Coat a baking sheet with the cooking spray. Set the seasoning-coated chicken on the baking sheet and sprinkle with the remaining seasoned crumbs. Spray the chicken with the cooking spray to give it a crunchy texture when baked. Bake for 40 minutes in the preheated oven. Then brush the chicken pieces with the tablespoon of corn oil. Continue baking the chicken 10 minutes longer or until it is not pink. Serve 1 piece of chicken as a portion. Exchange Values = 1 serv! ing = 1/2 starch + 3 meat exchanges or 7 grams of carbohydrate
Chocolate Chews (Diabetic Candy) 6 ounce cream cheese 4 teaspoons cream 2 teaspoons vanilla 5 teaspoons chunky peanut butter 1 package diet chocolate pudding 1 teaspoon lemon juice 1/2 cup walnuts, chopped
With a fork blend the first 6 ingredients together. Roll into tiny balls and roll in nuts. Store in freezer as they are better cold.
2 pounds sausage, uncooked 1-1/2 cups all-purpose baking/biscuit mix 4 cups Cheddar cheese, shredded 1/2 cup onion, finely chopped 1/2 cup celery, finely chopped 1/2 teaspoon garlic powder
Preheat the oven to 375-degrees. In a bowl combine all of the ingredients and mix well. Form into 1-inch balls and place on a un-greased cookie sheets. Bake for 15 minutes until golden brown. Makes 6 dozen. 1 serving = 2 balls = 1 meat + 1 fat exchange or 4 grams of carbohydrate
1 Vanilla Wafer Crust recipe (see below) Filling: 3/4 cup Splenda Granular 1/4 cup cornstarch 1-1/2 cups 1% milk 1 cup non-fat half and half 1 large egg +1 large egg yolk, lightly beaten 2 teaspoons coconut extract 1/2 teaspoon vanilla 2 tablespoons coconut Topping: 1 tablespoon cornstarch 2 tablespoons sugar 1/3 cup water 4 large egg whites 1/4 teaspoon cream of tartar 1/2 cup Splenda Granular 3 tablespoons coconut
Preheat oven to 400 degrees. In a medium saucepan, combine the Splenda and cornstarch. Stir in the milk and half-and-half; whisk until cornstarch completely dissolves. Add beaten eggs and whisk. Bring mixture to a low simmer over medium heat, Stirring constantly. As the mixture starts to thicken, remove from heat briefly, and stir thoroughly, including comers, to discourage lumps. Return to heat, simmer, and stir for 1 to 2 minutes. Pudding should be thick and smooth. Stir in extracts and coconut and take off the heat. Pour into the prepared crust and cover with plastic wrap while preparing topping. Place 1 tablespoon cornstarch and sugar into a small saucepan. Add water and stir to form a smooth, thin paste. Place over medium heat and bring to a boil. Stir and boil for 15 seconds. Cover the thick, translucent paste with a lid. In a medium (grease-free) bowl, beat egg whites until foamy. Beat in cream of tartar. Gradually beat in Splenda. Beat until stiff but not dry. Lower ! speed and beat in all of the cornstarch paste one tablespoon at a time. Increase speed and beat 30 seconds. Remove plastic wrap from pie and cover with meringue. Be sure to cover the pie all the way onto the edges of the crust. Sprinkle the 3 remaining tablespoons of coconut on top. Place in oven and bake 10 minutes, or until coconut toasts and meringue lightly browns. Remove and cool on rack. When completely cool place in the refrigerator. The exterior of the meringue can toughen slightly after a day. Serves 8. Calories 210;Carb 28g;Protein 6g;Fat 8g;Fiber 0g;Sodium 150mg Exchange = 2 carbohydrate, 1 lean meat, 1 fat A couple of the tricks used in this recipe: I) Extracts provide without adding fat, sugar, or calories. 2) In order to make a meringue you need to stabilize the egg whites. The cornstarch/sugar paste makes this possible to do so with a fraction of the sugar normally used in traditional meringue recipes. Serving tip---cut meringue pie with a serrated knife.
1/2 cup finely chopped onion 1/2 cup finely chopped fresh mushrooms 2 tablespoons chopped fresh parsley 2 cups reduced-sodium fat-free beef or chicken broth, divided 2 tablespoons cornstarch Pinch pepper
In a saucepan, sauté onion, mushrooms and parsley in 1/4-cup broth until vegetables are tender. Combine cornstarch, pepper and 1/2-cup of broth; stir until smooth. Add to pan with the remaining broth. Bring to a boil, stirring occasionally: boil for 2 minutes. Yield: 2 cups.
16 ounces (1-pound) ground 90% lean turkey or beef 3 cups (15-ounces) sliced raw potato 1-1/2 cup chopped celery 2 cups sliced carrots 1 cup chopped onion 1-1/2 cups frozen peas 1-3/4 cups (15-ounces) Hunts Chunky Tomato Sauce 2 teaspoons Italian seasoning
In a large skillet sprayed with butter-flavored cooking spray, brown meat. Meanwhile in a slow cooker, combine potatoes, celery, carrots, onion, and peas. Spoon browned meat over vegetables. In a small bowl, combine tomato sauce and Italian seasonings. Evenly pour sauce over meat. Cover and cook on Low for 6 to 8 hours. Mix well before serving. Serves 6. HE: 2-2/3 Vegetables; 2 Protein; 1 Bread, Calories 234;Fat 6g;Protein 19g;Carbs 26g;Sodium 592mg;Fiber 3g Diabetic: 2 Meat; 2 Vegetable; 1-1/2 Starch
4 cups (about 1-1/4 pounds) halved stemmed strawberries 2 cups mango chunks 2 cups melon chunks 1 cup pineapple chunks 1/2 cup fresh orange juice 1/4 cup fresh lime juice 1/4 cup sugar 1/2 teaspoon salt 1 to 1-1/2 teaspoons ancho chili powder
In large bowl, combine strawberries, mango, melon and pineapple. Add orange juice, lime juice, sugar, salt and chili powder to taste; mix well. Serves 8 Calories 105;Fat 1g:Chol 0mg;Sodium 152mg;Carbs 26g;Fiber 3g;Protein 1g
1-1/2 lbs ground round 1-1/2 cups chopped onion 1 cup chopped green bell pepper 1/2 cup chopped celery 2 garlic cloves, crushed 1 (10-3/4-ounce) can Reduced-fat, reduced-sodium cream of mushroom soup, undiluted 3/4 cup water 1 (10-1/2-ounce) can diced tomatoes, un-drained 2 tablespoons chili powder 1/4 teaspoon pepper 1 (8-ounce) package spaghetti 1 cup (8-ounce) shredded reduced-fat Cheddar cheese, divided 2 tablespoons chopped pimiento-stuffed olives Cooking spray
Cook first 5 ingredients in a Dutch oven over medium-high heat until meat is browned, stirring to crumble; drain and return to pan. Stir in soup and next 4 ingredients. Bring mixture to a boil over medium heat. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Preheat oven to 325 deg F. Cook spaghetti according to package directions, omitting salt and fat. Stir spaghetti, 1/2 cup cheese, and olives into meat sauce. Spoon into a 13 x 9-inch baking dish coated with cooking spray. Cover and bake for 20 minutes. Sprinkle with remaining 1/2 cup cheese. Bake, uncovered, 10 minutes. Serves 8 (1-1/2 cup) Calories 333;Fat 10g;Protein 29g;Carbs 32g;Fiber 3g;Chol 62mg;Sodium 415mg Exchanges: 2 Starch; 3 Lean Meat Freezer Fare: If you're cooking for a crowd, get ahead by making and freezing this hearty casserole. You can freeze it in an airtight container up to 1 month. To prepare, thaw in refrigerator overnight and bake according to the recipe directions.
1 cooked pie shell 4 eggs yolks, beaten 1 tablespoon Sweet and Low 1/2 teaspoon salt 3 tablespoons lime juice ( for Lemon Chiffon use lemon juice) 1 tablespoon lemon rind 1 tablespoon unflavored gelatin 1/4 cup cold water 4 egg whites
Put pie crust in to pan cook. Combine yolks, sweetener, salt, lime juice, and lemon rind in top of double boiler. Cook and beat with beater until thick. Soften gelatin in cold water dissolve in hot mixture: cool. Beat egg whites until stiff but not dry. Fold into lime mixture and mix well. Pour in to pie crust chill until firm. Add whipped toping if desired. Serves 8.....Exchanges 1 meat Calories 114, 1/3 bread, 1 fat
3/4 cup onion, chopped 3 slices bacon, cut up 1 (15-ounce) can butter beans 1 (8-ounce) can red kidney beans 1 (8-ounce) can tomato sauce 1/4 cup water 1 tablespoon Worcestershire sauce 1/2 teaspoon dry mustard 1/8 teaspoon garlic powder 6 packets EQUAL or 1-3/4 teaspoons EQUAL MEASURE
Rinse and drain beans. In large skillet cook bacon and onion until onion is tender and bacon is crisp. Drain off fat. In 1-1/2 quart casserole, mix beans, tomato sauce, water, Worcestershire sauce, dry mustard and garlic powder. Add onion and bacon mixture; stir until blended. Bake, covered, at 375-degrees for 45 minutes. Uncover and stir. Bake, uncovered, about 10 minutes more or until at desired consistency. Stir in EQUAL. Makes 6-8 servings, about 3/4 cup each. Variation: Use turkey bacon to further reduce fat content. Nutrition information per serving: 228 calories, 13 g protein, 38 g carbohydrate, 4 g fat, 5 mg cholesterol, 953 mg sodium. Diabetic exchange: 1 vegetable, 2 bread, 1 meat, 1 fat.
2 slices thin white bread (crusts removed) 1 peeled, cored & sliced apple 1 teaspoon lemon juice 1 tablespoon water 1/4 teaspoon cinnamon 2 tablespoons white raisins
Roll the bread as thin as possible. In a small saucepan cook the remaining ingredients over low heat for 5 minutes or until tender. Place 1/2 of the apple mixture on one slice of bread. Moisten the edges with water and fold over into triangle. Repeat the process with the second slice of bread. Bake at 425-degrees for 7 minutes, or until browned. Serves: 2. Exchanges Values: 1 serving = 1 bread exchange and 1 fruit exchange. Calories: 98 calories per serving.
8 pork chops (1/2 inch thick) 1/3 cup all-purpose flour 1/4 cup butter or margarine Salt and pepper, to taste 2 cup apple juice, divided 2 pounds small red potatoes 1 small jar (16 ounce) whole onions, drained 1 pound carrots, peeled cut into 3-inch pieces 6 to 8-cups cabbage, shredded
Coat the pork chops in flour; reserve the excess flour. In a large Dutch oven melt the butter over medium-high heat. Brown the chops on both sides. Season with pepper and salt if desired. Remove and set aside. Stir reserved flour into pan; cook and stir until paste forms. Gradually whisk in 1-1/2 cups apple juice; blend until smooth. Return the chops to the Dutch oven; cover and bake at 350-degrees for 30 minutes. Add the potatoes, onions, carrots and remaining apple juice. Cover and bake for an additional 30 minutes. Top with the cabbage; cover and bake for 1 to 1-1/2 hours or until the pork chops are tender, basting occasionally with juices. Yield 8 servings. Diabetic Exchanges: One serving prepared with margarine and without additional salt equals: 2 meat, 2 starch, 2 vegetable, 2 1/2 fat, also 464 calories
1 square unsweetened chocolate 1/4 cup evaporated milk 1/2 teaspoon vanilla 1 teaspoon artificial liquid sweetener 1 package vanilla or chocolate artificially sweetened pudding powder 8 teaspoons nuts, finely chopped (optional)
In the top of a double broiler melt the chocolate over boiling water. Add the evaporated milk and mix well. Cook for 2 to 3 minutes. Add the vanilla and sweetener. Spread on small foil pan or plate. Refrigerate. Cut into 8 pieces. Form into egg-shape balls and then roll lightly in pudding powder or chopped nuts.
18 small red-skinned potatoes, wash 1/2 pound fresh mushrooms 1 tablespoon dried dill 1 tablespoon dried parsley flakes 1/2 cup apple juice 1 teaspoon lemon juice 3 tablespoons grated Parmesan cheese
In a large saucepan steam the potatoes until they are fork-tender. Cut off a thin slice on the bottom of each potato to allow it to sit without rolling. Cut off a thin slice on top of each potato and scoop out the inside "meat" of the potato. Reserve the inside of the potato. In a saucepan poach the mushrooms with the dill, parsley flakes, apple juice, and lemon juice for 5 minutes. Pour off the liquid. Put the mushrooms and potato "meat" in a food processor or blender. Chop until fine. Stuff the potato skins with the mushroom filling. Sprinkle with the cheese. Refrigerate until ready to serve. When ready to serve, heat in a 350-degree oven for 15 to 20 minutes. Serve warm. Serves 18 at one serving equals 50 calories. Exchange Value: 1 Bread Exchange
1 cup onion, finely chopped 1/2 cup vinegar 1/2 cup spicy brown mustard 1/2 teaspoon celery seed 4 cloves garlic, minced 1/2 teaspoon liquid smoke flavoring (optional) 5 packets EQUAL or 1-1/2 teaspoons EQUAL MEASURE
In a small-sized saucepan combine the first six ingredients. Bring to boil. Reduce the heat; cover and simmer for 10 minutes or to desired consistency. Remove from heat. Stir in EQUAL. Makes approximately 1-cup (16) l-tablespoon servings. Variation: Use flavored vinegar (tarragon, marjoram, mint, etc.) for extra flavor. Nutritional count= 12 calories, 1 g protein, 2 g carbohydrate, 0 g fat, 0 mg cholesterol, 69 mg sodium. Diabetic exchange: free food.
1 square unsweetened chocolate 1/3 cup margarine 2 tablespoons liquid sweetener 2 teaspoon vanilla 2 eggs, beaten 1 cup sifted cake flour 1/2 teaspoon salt 1/2 teaspoon baking soda 3/4 cup walnuts, chopped
In a saucepan, melt the unsweetened chocolate and margarine over low heat. Add the liquid sweetener, vanilla and beaten eggs. Stir until well blended. Stir in the walnuts. Pour into a greased 8 x 8-inch pan. Level in pan. Bake at 325-degrees for 20 minutes. Cool and cut into bars. Makes 32 cookie bars, each contains 55 calories. 2 bars = 1-1/4 bread exchange and 2 fat exchange.
1 package (or 1 tablespoon) active dry yeast 1/4 cup warm water (110 to 115 degrees) 1 egg 2 tablespoons honey 1 cup unbleached white flour 1 (8-ounce) can crushed pineapple in its own juice 1 cup carrots (2 medium), grated 1/4 cup dark or golden raisins 1/4 teaspoon salt 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 cup sunflower seeds 1-1/2 cups whole wheat flour 1/2 cup bran 2 tablespoons vegetable oil
In a small bowl sprinkle the yeast over the warm water. Stir to dissolve the yeast. In a large bowl combine the egg. honey, yeast mixture, unbleached white flour, and pineapple. Beat well. Let stand in a warm, draft-free place for 30 minutes covered with a wet towel. Add the carrots, raisins, salt, cinnamon, nutmeg, sunflower seeds, whole wheat flour, bran, and oil. Blend well. Spoon the dough into a lightly oiled 10-inch tube pan. Let rise until doubled in a warm, draft-free place for 60 minutes. Bake at 350-degree oven for 25 minutes, or until browned. Cool in the pan for 5 minutes; remove from the pan and cool completely on a wire rack. Serves 16. One serving = 130 calories. Exchange Value= 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange
1/2 cup finely snipped dried apricots 1/3 cup unsweetened apple juice 1 cup whole wheat flour 2 teaspoons baking powder 1/4 teaspoon baking soda 1/4 teaspoon ground cardamom 1/3 cup walnuts, chopped 3 tablespoons vegetable oil 1 tablespoon sugar
In a small bowl soak the apricots in the apple juice for 10 minutes. In a large bowl combine the flour, baking powder, baking soda, cardamom, and walnuts. In another bowl beat together the oil, sugar, and egg. Add the apricots, with the juice, and egg mixture to the flour. Mix just until all the ingredients are blended. Spoon into oiled muffin tins, or paper muffin cups, filling three-fourths full. Bake at 350-degrees for 10 to 15 minutes, or until golden brown. Makes 8 muffins at 182 calories per muffin. Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 2 Fat Exchanges
1 small onion, minced 1 (8-ounce) can tomato sauce 2 cups water 1/4 cup wine vinegar 1/4 cup Worcestershire sauce 1 teaspoon salt (optional) 2 teaspoons paprika 2 teaspoons chili powder 1 teaspoon pepper 1/2 teaspoon cinnamon 1/8 teaspoon cloves
Combine all of the ingredients in a saucepan. Bring to a full boil. Reduce heat and simmer for 20 minutes. Serving size = 1/4-cup, free food.
1 large cabbage leaf 3 ounce ground beef 1 slice onion, minced 1 teaspoon green pepper, minced Salt & pepper, to taste 1 teaspoon ketchup
In a skillet, brown the beef, onion and green pepper. Stir in seasonings, mixing well. Place mixture in cabbage leaf. Roll until mixture is completely covered and pin with a toothpick. Place in a casserole dish and bake at 350-degrees until cabbage is well cooked. Exchange Value= 3 meats. Calories: 219.
2-1/2 pounds chicken wings, separated at joints and tips discarded 1 cup barbecue sauce 1 tablespoon chili powder 1 teaspoon garlic powder
Preheat the oven to 450-degrees. Place the chicken in baking pan lined with foil. Bake at 450-degrees for 35 minutes. Drain the excess fat. In a small bowl combine the remaining three ingredients. Brush the wings with the mixture and bake for an additional 10 minutes. Serves 12 of about 4 wings each. 1 serving = 4 meat + 1 fruit exchange or 13 grams of carbohydrate.
1 pound Lean ground beef 3 cups Mostacciolli, uncooked 1 jar (28 ounces) spaghetti sauce 8 ounces mozzarella cheese, shredded 1/4 cup parmesan cheese, grated
In a large skillet brown the meat. Remove from heat and drain the excess fat. Add 2-1/2 cups water and bring to a boil. Reduce the heat and stir in the pasta. Cover the skillet and simmer for 15 minutes or until pasta is tender. Stir in the spaghetti sauce and 1-cup of Mozzarella cheese. Sprinkle with remaining the cheeses and cover. Cook for 3 minutes or until cheese is melted. Serves: 6. Exchange Values = 1 serving = 3 starch + 3 meat + 3 fat exchanges or 40 grams of carbohydrate
1/2 cup reduced calorie stick margarine 1-3/4 cups + 2 Tablespoons all purpose flour 2/3 cup skim milk 6 packs sweet n low or 2 teaspoon bulk sugar 2 teaspoon baking powder 2 large egg whites room temperature 1/4 cup liquid eggs substitute 1/4 teaspoon salt 4 teaspoon cream of tartar
Preheat oven 350-degrees. Spray cake pans ( 2-- 8 or 9 inch ) with non stick cooking spray. In large bowl with mixer at medium speed, beat first four ingredients until smooth. Into small bowl, sift together next three ingredients add to creamed mixture alternately with milk, beating well after each addition. In large metal bowl with mixer at high beat egg whites and cream of tartar until stiff; fold into batter. Divide batter evenly between prepared pans. Bake 350 degreed for 18-20 minutes or until done take out of oven cool completely on wire rack. This is good with a sugar free jam spread on top.
2 cups fresh or frozen broccoli flowerets, thawed 1-1/2 cups reduced fat Cheddar cheese, shredded 1-1/2 cups ham, coarsely chopped 1-1/2 cups Rotini pasta, cooked & drained 1/2 cup light Miracle Whip dressing 1/2 green or red pepper, chopped 1/4 cup 2% milk
Preheat the oven to 350-degrees. In a bowl combine all of the ingredients except for 1/2-cup of the cheese. Spoon the mixture into a 1-1/2-quart casserole dish. Sprinkle the top with the remaining 1/2-cup cheese. Bake for 30 minutes or until thoroughly heated. Makes 6 servings. Exchange Values = 1 serving = 1 starch + 2 meat + 1 fat exchange or 13 grams of carbohydrate
2 tablespoons corn oil 1-1/2 pound boneless, skinless chicken breasts, cut into 1-inch cubes 1 small onion, chopped 1 medium green bell pepper, chopped 1/2 cup chicken broth 1 (4-1/2 ounce) can red kidney beans, un-drained 1 (4-1/2 ounce) ounce can diced tomatoes 1 tablespoon ground chili powder 1-1/2 teaspoon garlic salt 1 teaspoon ground cumin 1 teaspoon oregano or cilantro leaves
Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the chicken, onion and bell pepper; sauté for 8 to 10 minutes. Stir in the remaining ingredients. Bring to a boil. Simmer for 15 minutes. Makes 6-cups. Exchange Values = 1 serving = 1 cup = 1 starch + 4 meat + 1 fat exchange or 18 grams of carbohydrate
8 ounces ground chuck 7 cups tomatoes, peeled and chopped 4 cups water 1 (14.5) ounce can cut green beans, drained and rinsed 1 (15-ounce) can peas, drained and rinsed 1 (15.25) ounce can corn, drained and rinsed 2 carrots, peeled and chopped 3 potatoes, peeled and diced 1 medium onion, diced 1/4 cup dry rice 1/8 teaspoon black pepper 1/8 teaspoon red pepper flakes 1/2 teaspoon salt 1/2 teaspoon garlic powder
Place the ground chuck in a 2-gallon stock pot and brown over medium heat. Remove the meat and drain it well. Clean the meat drippings from the stock pot. Return the meat to the stock pot and add the tomatoes and water. Bring the mixture to a simmer and cook 20 minutes or until the tomatoes are soft and a juicy broth is created. Add the remaining ingredients, cover and continue cooking for an additional 60 minutes. Makes 14 (8-ounce) servings. Exchange Values = 1 serving = 1 starch + 1 vegetable + 1 meat exchange or 23 grams of carbohydrate
4 medium potatoes, sliced 1/4-inch thick 16 ounces London broil, thinly sliced 1 tablespoon garlic powder 2 tablespoons olive oil 1 green bell pepper, cut into thin strips
Microwave the sliced potatoes for 6 to 10 minutes or until tender. While the potatoes cook in the microwave, toss the beef with the garlic pepper. In a large skillet heat the oil over high heat. Add the beef to the skillet and toss for 3 minutes. Remove the beef and add the green pepper to the skillet; toss for 3 minutes. Add the potatoes; sauté for 5 minutes with the peppers. Add the beef and toss until heated through. Serves: 5. Exchange Values = 1 serving = 3 starch + 3 meat + 2 fat exchanges or 41 grams of carbohydrate
5 biscuits, prepared from refrigerator dough 1 tablespoon margarine 1 red onion, sliced 1/2 cup mushrooms 1 (10.5 ounce) can of cream of mushroom soup, condensed 1 teaspoon curry powder 1/2 cup sour cream 2-1/2 cups turkey, cubed 1/4 cup parsley, chopped
Prepare the biscuits according to the package directions. In a large skillet over medium heat, melt the margarine and sauté the onions and sliced mushrooms. Stir in the soup, curry powder and sour cream to make a smooth sauce. Add the turkey chunks and the chopped parsley. Continue to simmer until completely heated. Serve over the biscuits. Makes 5 servings. 1 serving = 2 starch + 4 meat + 3 fat exchanges or 28 grams of carbohydrate
3 tablespoons vegetable oil 2 medium size red peppers, cut into 1-inch pieces 1 medium size green pepper, cut into 1-inch pieces 1 jumbo onion, cut into 1-inch pieces 3/4 of 16-ounce package extra wide curly noodles Salt 2 tablespoons paprika 1 tablespoon flour 5 large skinless, boneless chicken thighs, cut into 2-inch chunks 1 teaspoon chicken flavor instant bouillon 4 ounce light sour cream
Approximately 30 minutes before serving, in a 12-inch skillet (at least 2" deep) over medium- high heat, in 2-tablespoons hot vegetable oil, cook the peppers and onion until tender and golden, approximately 15 minutes, stirring occasionally. Remove the pepper mixture to bowl. Meanwhile in a saucepan, prepare the noodles per label directions, using 2-teaspoons salt in water. Drain the noodles. On waxed paper, combine the paprika and flour; use to coat the chicken. In the same skillet over medium-high heat in 1-tablespoon hot vegetable oil, cook the chicken until just beginning to brown, approximately 2 to 3 minutes. Add the bouillon, 1-cup water and 3/4-teaspoons salt; heat to boiling. Reduce heat to low; cover and simmer until the chicken loses its pink color throughout, approximately 8 to 10 minutes. Stir in the sour cream and pepper mixture, heat through but do not boil or mixture may curdle. Serve mixture over noodles. 6 main dish servings 445 cal., 14g fat., 123mg c! hol.
1/2 cup dark or golden raisins 1/4 cup dried apricots, chopped 1/4 cup unsweetened apple juice or rum 1 package (or 1 tablespoon) active dry yeast 1/3 cup milk, heated to lukewarm (105 to 110 degrees) 1/2 cup flour 1/2 cup margarine 2 tablespoons sugar 1/4 teaspoon salt 1/4 teaspoon almond extract 1 teaspoon grated lemon rind 1 to 1-1/2 cups flour 1/2 cup sliced blanched almonds 1/2 cup low sugar apricot preserves
In a bowl with a lid, combine the raisins, apricots, and apple juice (or rum). Toss to coat. Cover and let soak overnight or for at least 4 hours. In a large bowl, combine the yeast, milk, and the 1/2-cup of flour. Mix until smooth and the mixture looks like thin mashed potatoes. Cover the bowl with a damp cloth and let rise in a warm, draft-free place for 10 minutes, or until doubled in bulk. Meanwhile, in another bowl, cream the margarine, sugar, salt, almond extract, and lemon rind. Beat in the yeast mixture and 1-1/4 cups of the flour. Turn the dough out onto a lightly floured surface and knead in about 1/4-cup more flour, or until the dough is soft. Knead for 3 minutes. Place in a greased bowl, cover with a damp towel, and let rise in a warm place until doubled, about 1-1/2 to 2 hours. Once the dough has doubled, knead in the raisin mixture and almonds. Knead until well mixed. Roll the dough into a rectangular 12 x 6-inch shape. Roll up jelly roll fashion. Place on a l! ightly oiled baking sheet and let rise about 30 minutes. Bake in a 375-degree oven for 25 to 30 minutes, or until golden brown. Cool partially on a wire rack. Glaze the cool but not cold Stollen with the apricot preserves. Serves 15 at 162 calories per serving. Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange
1 cup lowfat cottage cheese 2 garlic cloves ¼ teaspoon ground white pepper ¼ cup skim milk 2 teaspoons prepared mustard 2 teaspoons lemon juice
Combine all of the ingredients in a blender container or food processor. Puree until smooth. Refrigerate for at least 3 hours to blend flavors. Serves: Makes: 1-cup at 32 calories. 1 gram fat. Exchange Values= ½ lean meat.
2 ounce veal steak, boned 1/4 cup tomato, sieved 2 tablespoons green pepper, chopped 1 tablespoon mushroom pieces 1 tablespoon onion, chopped 1/4 teaspoon parsley Dash garlic powder Dash oregano Salt and pepper, to taste
Place the veal steak in the bottom of a baking dish. Add the remaining ingredients. Cover. Bake at 350-degrees for 45 minutes or until the meat is tender. Serves: 1 at 164 calories. Exchange Values= 2 lean meat + 1 vegetable.
4 cups boiling water 2 tea bags, decaf or regular 2 whole cloves 1/2 cinnamon stick 2 teaspoons grated lemon peel Sugar substitute to taste (e.g., Equal) Ice cubes
Combine all of the ingredients, except for the ice. Allow to brew for five minutes. Remove the tea bags. Cool. Strain into four glasses filled with ice. Serves: 4. Per serving: 1 cal. (9 percent from fat); .02 g protein; .01 g fat (0 g saturated); .39 g carbohydrates; .09 mg sodium; 0 mg cholesterol; 0 g fiber
1/2 of an 8-ounce tub (about 1/2-cup) fat-free cream cheese 1/2 cup low-fat Ricotta cheese Low-calorie powdered sweetener equal to 3-tablespoons sugar 1/2 teaspoon orange peel or lemon peel, finely shredded 1 tablespoon orange juice 3 cups strawberries, raspberries, and or blueberries, sliced 4 gingersnaps or chocolate wafers, broken
In a blender container or food processor combine together the cream cheese, ricotta cheese, and powdered sweetener. Add the orange or lemon peel, and orange juice. Cover and blend or process until smooth. Cover and chill for 4 to 24 hours. To serve, divide the fruit among dessert dishes. Top each serving with the cream cheese mixture and sprinkle with the broken cookies. Serves: 4. Calories: 115 , total fat: 2g , saturated fat: 1g , cholesterol: 9mg , sodium: 61mg , carbohydrate: 17g , fiber: 2g , protein: 8g , vitamin C: 109% , calcium: 12% , iron: 4% , fruit: 1 diabetic exchange , lean meat: 1 diabetic exchange.
2-1/2 cup brown rice, cooked 3 green onions, chopped 1 cup low-fat cottage cheese 1 teaspoons dill weed 1/4 cup freshly grated Parmesan cheese 1/2 cup low-fat milk 1/2 teaspoon Dijon-style mustard Nonstick vegetable spray
Preheat the oven to 350-degrees. In a bowl combine all of the ingredients and mix well. Pour the mixture into a casserole dish coated with nonstick vegetable spray. Bake for 15 to 20 minutes. Serves: 6 (3/4 cup servings) Calories: 225, Fat: 4 grams. Exchange Values: 1-1/2 starch/bread + 1/2 lean meat 1 low-fat milk
8 cups chicken broth 1-1/2 cup celery, chopped 1 cup onion, chopped 1 medium-sized zucchini, sliced 2 (16-ounce) cans tomatoes 2 cups cabbage, finely chopped ¼ cup fresh parsley, chopped 1 clove garlic, minced 1 bay leaf 1 teaspoon dried thyme ½ teaspoon salt ½ teaspoon black pepper
Combine all of the ingredients in a large saucepan. Simmer for 30 minutes, or until the vegetables are tender. Serves: 12 (1-cup servings) at 35 calories, 0 Fat. Exchange Values= 1 vegetable exchange.
1-1/2 cup boiling water 1 cube vegetable bouillon 1 egg
Dissolve bouillon cube in boiling water; remove from heat. Beat egg; blend into vegetable broth. Reheat slowly. Do Not Boil. Yield: 1-1/2 cups. Exchange Values= 1 medium-fat meat. Calories: 80.
3 cups long grain rice, cooked 1/3 cup onion, chopped 2 tablespoons green chilies, chopped 1 can (6-1/2 ounces) clams, undrained & chopped 1 can (5 ounces) evaporated milk 1/4 cup seasoned bread crumbs 1/2 cup Cheddar cheese, shredded
Spray a 1-1/2 quart casserole dish with non-stick spray. Add the rice, onion, and chilies to casserole dish. Mix well. In a small bowl combine the clams and milk. Mix well and pour over the rice mixture. Sprinkle with the crumbs and cheese. Bake, uncovered, at 350-degrees for 45 minutes. Serves: 4 main dish or 8 side dish. One (1/2-cup) serving prepared with fat-free evaporated milk) = 195 calories, 3 grams fat. Diabetic Exchange = 2 starch + 1 lean meat.
1 medium onion; chopped 1 stalk celery; chopped 3 tablespoons margarine 3/4 pound lean ground beef 1/2 teaspoon salt; 1 medium Cabbage; shredded 2 apples; sliced thin
Preheat the oven to 350 degrees. In a large skillet, sauté the onion and celery in margarine for 2 minutes. Add the beef and salt and stir for an additional 2 minutes. Spread half of the cabbage in 2 quart baking dish and cover with half the apples and all of the meat mixture. Add the remaining cabbage and apple slices. Cover and bake 1 hour. Serves: 6. Exchange Values= 1 lean meat + 1 vegetable + 1 fat exchange if that + 1 fruit exchange.
8 ounce plain yogurt -unsweetened low-fat 1/4 cup Dijon mustard 8 (3 ounce) chicken breast halves; skinned 1/2 cup Soft breadcrumbs Vegetable cooking spray
Combine the yogurt and mustard, stirring until well blended. Brush the breast halves evenly with the yogurt mixture, and dredge in the breadcrumbs. Arrange the chicken in a 12 x 8 x 2 baking dish coated with cooking spray. Cover and bake at 400-degrees for 30 minutes. Increase the temperature to 450-degrees. Bake, uncovered, for an additional 15 minutes or until the chicken is done and the coating is browned. Yield: 8 servings; Each serving amount: 1 breast half. Exchanges: 2 Lean Meat; 1 Vegetable Chol: 40 mg; Calories: 129; Carbo: 6gm; Protein: 18 gm Fat: 3 gm; Fiber: Tr.; Sodium: 353 mg
Roasted Beef Tenderloin & Red Potatoes 1 beef tenderloin (approximately 2-1/2 pounds) 2 garlic cloves, thinly sliced 1 teaspoon dried thyme 1/2 cup low sodium beef broth 1-1/2 teaspoons coarsely ground black pepper, divided 3 tablespoons olive oil 7 small red potatoes, cut into chunks
Cut small slits in the tenderloin; place garlic slice in each slit. In a small bowl combine the thyme and 1-teaspoon of pepper; rub over the beef. In a skillet, brown the beef in oil. Remove to a roasting pan; cover and keep warm. Toss the potatoes with remaining pepper and add to the skillet. Cook until lightly browned. Remove to the roasting pan. Gradually add the broth to the skillet, bring to a boil. Stir to loosen the browned bits of potatoes and meat. Pour the mixture over the meat and potatoes. Bake, uncovered, at 375-degrees for 30 to 40 minutes, or until the meat reaches 170- degrees (well done). Serves: 10. Nutrition Information: (per serving) 284 calories, 25 g protein, 16 g carbohydrate, 13 g fat, 71 mg cholesterol, 62 mg sodium Dietary Exchange: 3 meat, 1 starch/bread
6 green onions, cut into 1-inch pieces 1/2 teaspoon ground ginger 3 cups green cabbage, shredded 1/2 cup trimmed snow peas 2 teaspoon corn starch 1 cup hot cooked linguine noodles 1/2 teaspoon garlic powder 6 ounce pork loin roast, thinly sliced 1/2 cup shredded carrots 1/2 cup 1/3 less salt chicken broth 1 tablespoon reduced sodium soy sauce
Spray a wok or a large skillet with nonstick cooking spray. Heat over medium heat until hot. Add the onion, garlic powder, and ginger; stir fry for 30 seconds, stirring well. Add the pork and stir fry for 2 minutes or until the pork is no longer pink. Add the vegetables and stir fry for 3 minutes or until the vegetables are crisp tender. In a small bowl blend the chicken broth, corn starch and soy sauce. Add to the skillet. Cook and stir until the mixture boils and thickens. Serve vegetables and sauce over hot pasta. Serves 4. Nutrition Information: 310 calories, 20 g protein, 48 g carbohydrate, 4 g fat, 25 mg cholesterol,228 mg sodium Dietary Exchange: 3 starch/bread, 1 lean meat,1-1/2 vegetable
26 chocolate wafer cookies 4 cups fat free vanilla ice cream, slightly softened 2 tablespoons fat free caramel ice cream topping 2 tablespoons fat free chocolate ice cream topping 1 cup banana slices 1 ounce reduced fat dry roasted peanut chips
Place the cookies on the bottom and around the sides of a 9-inch pie pan. Carefully spoon the ice cream into the pie pan; cover with the plastic wrap. Freeze for 2 hours or over night until firm. Just before serving, place the fudge topping in a small microwave safe bowl; microwave on High for 10 seconds. Drizzle pie with the fudge topping; top with the banana slices. Place the caramel topping in a small microwave safe bowl; microwave on High for 10 seconds. Drizzle over the bananas; sprinkle with the peanuts. Makes 8 servings. Nutrition Information: (per serving) 252 calories, 7 g protein, 5 g fat, 49 g carbohydrate, 1 mg cholesterol, 210 mg sodium Dietary Exchange: 3 starch/bread, 1 fat
Chicken & Broccoli in Mushroom Sauce Vegetable oil spray 10 ounce fresh broccoli spears (or 10-ounce package frozen) 2 cups diced, cooked chicken For Sauce: 1 teaspoon light margarine 8 ounce fresh mushrooms, sliced (2-1/2 to 3 cups) 1-1/3 cups chicken broth (I use low-sodium) 5 ounce can fat-free evaporated milk (2/3 cup) 1/4 cup all-purpose flour 1/4 cup sliced green onions 3 tablespoons grated Parmesan cheese Dash of nutmeg For Topping: 1/4 cup fresh bread crumbs (or 1/2 slice bread) 2 tablespoons finely snipped fresh parsley 1 teaspoon grated lemon zest
Lightly spray a 9-inch square baking pan with vegetable oil spray. Steam the broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange the broccoli spears in the baking pan. Evenly place the chicken over the broccoli. Set aside. To prepare the sauce, heat the margarine in a medium nonstick skillet over medium heat. Swirl to coat the bottom. Cook the mushrooms, covered, for 7 to 9 minutes, or until they have been released of their juices. Increase the heat to high and cook, uncovered, for 1 to 2 minutes to allow the liquid to evaporate. Set aside. Preheat the oven to 375-degrees. Pour the broth and the milk into a medium saucepan. Whisk in the flour. Bring the mixture to a boil over medium-high heat; cook until thickened, approximately 3 to 4 minutes, stirring occasionally. Stir in the green onions, Parmesan, nutmeg, and mushrooms. Pour over the chicken in the baking pan. In a small bowl, combine the topping ingredients. Sprinkle over the casserole. Bake for 25 minutes. Calories: 165; Protein: 18g; Sodium: 150mg; Fat: 5g; Carbohydrates: 12g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
Whole wheat tortilla, low fat, 7-inch diameter 2 tablespoons light cream cheese 1 ounce lean and low-sodium turkey slice 1 ounce lean and low-sodium ham slice 1 ounce Swiss cheese slice 1 iceberg lettuce leaf 2 to 3 tomato slices
Place the tortilla on a flat surface. Spread the cream cheese on one side of tortilla. Lay the lettuce, turkey, ham, Swiss cheese, and tomato on top of the cream cheese on the tortilla (flat). Bring the sides of the wrap in and then roll up in the shape of a cylinder. Wrap each in plastic wrap until ready to serve. Right before serving, slice wraps in half and remove plastic wrap. Serves: 1 sandwich. Nutritional analysis (per serving): 387 calories, 25 g protein,17 g fat, 10 g sat. fat, 33 g carbohydrate, 3 g fiber, 64 mg cholesterol,1083 mg sodium, 338 mg calcium,1 mg iron. Diabetic exchanges: 2 carbohydrate exchanges. Note: Nutritional analysis may vary depending on ingredient brands used.
1 pound ground beef 3/4 cup onion, chopped 1 (16-ounce) can kidney beans 1 pint canned tomatoes (2-cups) 1 (8-ounce) can tomato sauce 1 (4-ounce) can mushrooms, stems and pieces 1 1/2 cups frozen mixed vegetables 1 teaspoon chili powder 1 teaspoon salt 1/4 teaspoon paprika 1 1/4 cups cayenne pepper
In a saucepan brown the ground beef with fat; drain. Add the kidney beans, canned tomatoes, tomato sauce, salt, chili powder, paprika, and cayenne pepper. Simmer for 30 minutes. While simmering, cook the frozen mixed vegetables according to the package directions. Add the mushrooms and cooked vegetables to the chili and continue to simmer for an additional 30 minutes. Serves 6. Exchanges: 1 starch, 1 bread, 2 lean meat and 2 vegetables; calories: 246; carbohydrates: 24 gm; protein 23 gm; fat 7 gm.
4 (3 1/4-ounce) sole fillets 2 teaspoons fresh parsley, chopped 2 teaspoons margarine, melted 1/8 teaspoon pepper 2 teaspoons lemon juice 1/8 teaspoon paprika 2 tablespoons flour
Rinse the fillets thoroughly in cold water; pat dry with paper towels, set aside. Combine margarine and the lemon juice in a small bowl. Combine the flour, chopped parsley and pepper in a shallow container. Dip the fillets in the margarine mixture and dredge in the flour mixture. Transfer the fillets to a nonstick baking sheet, and drizzle with the remaining margarine mixture over the fish. Sprinkle the fillets with paprika. Bake at 375- degrees for 15 to 20 minutes, or until the fish is golden brown and flakes easily when tested with a fork. If a crisper texture is desired, broil the baked fillets 4- inches from the heat source for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired. Calories: 92; Protein: 16g; Sodium: 79mg; Cholesterol: 50mg; Fat: 1g; Carbohydrates: 3g; Exchanges: 2 Lean Meat
Spinach-Stuffed Chicken Breast 1/2 (10-ounce) package frozen chopped spinach, thawed & drained 1/4 cup low-fat Ricotta cheese 1/4 cup shredded part-skim Mozzarella cheese 1/4 teaspoon tarragon 4 boneless chicken breast halves, (leave skin intact) 1/2 teaspoon reduced-fat margarine, melted
Preheat the oven to 350-degrees. Combine spinach, cheeses, and the seasonings. Lift up the skin of each chicken breast and divide the mixture evenly among them. Be careful not to tear the skins. Smooth the skin over the stuffing; tuck the skin edges underneath to form a neat package. Brush the chicken with melted margarine. Place in 2 quart baking dish. Bake uncovered for 45 to 50 minutes. Remove the skin before serving. Serves: 4 (Serving size = 1/2 breast) Calories: 211; Fat: 6g; Cholesterol: 96mg; Sodium: 160mg; Carbohydrate: 2g; Dietary Fiber: 1g; Sugars: 1g; Protein: 36g; Diabetic Exchanges: 5 Very Lean Meat, 1/2 Fat
1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix 1 (4-serving) package Jell-O sugar-free lime gelatin 2/3 cup Carnation Nonfat Dry Milk Powder 1-1/3 cups water 1 cup Cool Whip Free 1-1/2 cups fresh red raspberries 1 (6-ounce) Keebler shortbread piecrust Lime slices for garnish (optional)
In a medium bowl, combine dry pudding mix, dry gelatin, and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Free. Reserve 8 raspberries. Fold remaining raspberries into pudding mixture. Spread mixture into piecrusts. Refrigerate for 10 minutes. Spread remaining 3/4 cup Cool Whip Free over set filling. Garnish top with reserved raspberries and lime slices. Refrigerate for at least 1 hour. Cut into 8 servings. Each serving equals: 1/2 Bread, 1/4 Fruit, 1/4 Skim Milk, 1 Slider, 2 Optional Calories
1-1/2 pound ground round 1/2 cup onion, chopped 1 cup skim milk 2-1/2 tablespoons flour, (or 1-tablespoon cornstarch) 3 tablespoons Parmesan cheese 2 tablespoons white wine 1/2 cup sliced fresh mushrooms 1/2 teaspoon oregano 1 dash pepper 3 cups cooked noodles
In a non-stick skillet brown the ground round and onion. Remove from heat and drain off the excess fat. In a bowl thicken the milk with the flour, then add the wine, mushrooms, oregano, pepper and cheese to sauce. Stir the sauce into the meat mixture and heat to boiling. Serve over cooked noodles (1/2 cup per serving) Servings: 6 at 301 calories per serving. 1 serving=1 Bread exchange 3 Lean Meat exchanges 1 1/2 Fat exchanges
4 (4-ounce) portions tuna steak, 1-inch thick Marinade 1/4 cup lite soy sauce 2 tablespoons dry sherry 2 teaspoons sesame oil 2 tablespoons orange juice 1 teaspoons minced ginger 2 cloves garlic, minced 1/4 teaspoon crushed red pepper flakes (optional) 1 tablespoon brown sugar
In a glass bowl or in a zip-lock plastic bag, combine all of the marinade ingredients. Add the tuna steaks and turn to coat with marinade. Cover and place in the refrigerator to marinate for 2 hours. Remove the tuna from the marinade; discard the marinade. Preheat an oven broiler or grill. Place the tuna steaks on a broiler pan or prepare a grill rack by spraying it with nonstick spray. Broil or grill the tuna 4 to 6-inches from the heat source, turning once for a total cooking time of 7 to 8 minutes. (For well-done cook a little longer). Serves: 4. One serving is about 4 ounces. Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
1 tablespoon soy sauce 1 tablespoon dry white wine 1 minced garlic clove 1/8 teaspoon ground ginger 1 pound top or bottom round 2 teaspoon safflower oil 2 cups broccoli floweret's 1 cup beef broth 1-1/2 tablespoons cornstarch
Cut the meat into 1-inch strips. Mix together the first four ingredients and marinate the meat strips for 1 hour. Heat the oil in a skillet over moderate heat. Remove the meat from the marinade (reserve) and brown quickly on both sides. Add the broccoli and cook until easily pierced with a fork. Combine the broth, cornstarch and marinade; stir into the skillet mixture. Cook until sauce thickens. (213 calories per serving) 1 serving=1 Vegetable exchange 3 Lean Meat exchanges 1/2 Fat exchange. Keep in mind, 1/2 cup cooked rice=1 Bread exchange. Servings: 4
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