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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

Index of Diabetic recipes

Apple Salad

Apple Sauce Cake

Applesauce Raisin Cookies

Apple Turnover  

Apricot Muffins

Baked Bean Medley 

Baked Lemon Sole

Baked Potato Patties  

Baked Shrimp Scampi

Baked Zucchini with Cheese

Barbecue Sauce

Beef and Broccoli Stir Fry

Beef Noodle Casserole

Berry Cheesecake

Blueberry Muffins

Broccoli and Cheese Potatoes

Broccoli Pasta Toss

Buffalo Chicken Bites

Cabbage Casserole  

Cabbage Roll 

Cabbage Soup

Carrot Cake Muffin Treats

Carrot-Cottage Cheese Dip

Cheese Steak Sandwiches

Cheesy Tortillas

Cherry Pie

Chicken & Broccoli in Mushroom Sauce

Chicken Cacciatore

Chicken Chili 

Chicken Dijon 

Chocolate Chews (Diabetic Candy)  

Chocolate Nut Cookies

Chocolate Pecan Fudge 

Chocolate Pudding

Club Wrap

Country Style Chili

Cranberry-Raisin Sauce

Creamy Garlic Dressing

Curried Turkey and Biscuits

Curry Turkey Stir-Fry

Diabetic Barbecue Sauce

Diabetic Cake

Diabetic Coconut Cream Pie

Diabetic Cream Cheese Salad

Diabetic Christmas Stollen  

Diabetic Friendly White Cake  

Diabetic Lime Chiffon Pie

Easter Fudge

Frozen Sundae Pie

Great Crab

Ham & Cheese Casserole

Ham and Scalloped Potatoes

Hot Tuna Dish

Lemon Baked Sole

Lime Raspberry Cream Pie

Lite King Ranch Chicken Casserole   

Low-Cholesterol Popovers  

Low-Fat Gravy 

Meat Loaf

Meatloaf2

Mexican Fruit Salad

Minestrone

Mustard BBQ Sauce  

No-Knead Bran Bread

Noodles Paprikash 

Noodle Pudding

Oatmeal Raisin Cookies

One Dish Pork Chop Dinner  

Oven Baked Herbed Potatoes

Pasta Skillet Dinner 

Peanut Butter-Bran Muffins

Pickled Beets

Pineapple-Carrot Coffee Ring

Potato Hors D' Oeuvres

Potato Pancakes

Pumpkin Custard

Pumpkin Pancakes

Pumpkin-Raisin Muffins

Quick Egg Soup

Rice and Cheese Casserole

Roasted Beef Tenderloin & Red Potatoes

Sausage Cheese Balls

Sausage and Noodle Casserole

Seafood Rice Casserole

Shrimp Casserole 

Shrimp Scampi

Skillet Dinner 

Spaghetti Casserole

Spiced Iced Tea

Spicy Chicken

Spicy Tomato Cocktail

Spinach-Stuffed Chicken Breast

Steak Fajitas

Stir Fried Pork Lo Mein

Strawberry Yogurt Mold

Stuffed Cabbage Rolls

Supper-Time Stew

Sweet and Sour Turkey

Taco Bundles

Teriyaki Glazed Tuna

Tex Mex Chicken Wings

Turkey- Barley Soup

Turkey Frittata

Turkey-Orange Salad

Turkey Pie  

Turkey-Spinach Lasagna

Veal Scaloppine

Vegetable Soup 

 

Turkey Frittata

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

 

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Peanut Butter-Bran Muffins

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.

 

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No-Knead Bran Bread

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.

 

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Pumpkin Pancakes

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

 

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Pumpkin-Raisin Muffins

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.

 

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Strawberry Yogurt Mold

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.

 

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Pickled Beets

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.

 

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Cheesy Tortillas

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

 

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Turkey-Orange Salad

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.

 

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Potato Pancakes

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)

 

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Sweet and Sour Turkey

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.

 

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Shrimp Scampi

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.

 

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Turkey-Spinach Lasagna

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.

 

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Pumpkin Custard

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.

 

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Chicken Cacciatore

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

 

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Lemon Baked Sole

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

 

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Carrot Cake Muffin Treats

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.

 

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Noodle Pudding

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.

 

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Apple Salad

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.

 

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Low-Cholesterol Popovers

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

 

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Turkey-Barley Soup

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.

 

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Blueberry Muffins  

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.

 

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Chocolate Pudding

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

 

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Spicy Tomato Cocktail

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

 

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Meat Loaf

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.

 

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Turkey Pie

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

 

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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

 

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Curry Turkey Stir-Fry

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.

 

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Baked Zucchini with Cheese

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

 

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Baked Shrimp Scampi

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.

 

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Cabbage Soup

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.

 

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Oven Baked Herbed Potatoes

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.

 

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Meatloaf

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. 

 

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Carrot-Cottage Cheese Dip

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.

 

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Diabetic Cake

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. 

 

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Broccoli Pasta Toss 

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

 

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Shrimp Casserole

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.

 

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Stuffed Cabbage Rolls

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.

 

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Ham and Scalloped Potatoes

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

 

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Cherry Pie

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.

 

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Hot Tuna Dish

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.

 

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Great Crab

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.

 

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Baked Potato Patties

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.

 

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Apple Sauce Cake

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.

 

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Chocolate Pecan Fudge 

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.

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Diabetic Cream Cheese Salad

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.

 

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Applesauce Raisin Cookies

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

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I thought I would share some Diabetic Recipes that I received online today. Hope this helps a little! God Bless, Susie Source: Healthy Exchanges By JoAnna Lund
Delicious Ways To Control Diabetes Down Home Diabetic Recipes
Thank you Susie!

Sausage and Noodle Casserole
43 grams carb per serving.

Where To Find It: Look for light bulk pork-and-turkey sausage either in the refrigerated meats/cold cuts section or the freezer case of your supermarket.

1 (8-ounces) package medium egg noodles
1 lb light bulk pork-and-turkey sausage
1 (10-3/4 ounce) can reduced-fat, reduced-sodium cream of chicken soup, undiluted

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

Cook noodles according to package directions, omitting salt and fat; drain and set aside. Preheat oven to 350 deg F. Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble; drain and set aside. Combine soup, sour cream, and blue cheese in a large saucepan; cook over medium heat, stirring constantly, until cheese melts. Add noodles, sausage, mushrooms, pimiento, and bell pepper, tossing to coat. Spoon into an 11 x 7 inch baking dish coated with cooking spray. Combine the breadcrumbs and margarine; sprinkle over casserole. Bake, uncovered, for 30 minutes. Serves 6 (about 1-1/3 cups) Calories 327;Fat 8g;Protein 21g;Carbs 43g;Fiber 2g;Chol 69mg;Sodium 952mg Exchanges 3 Starch; 2 Lean Meat

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Taco Bundles
8 ounces ground beef
4 ounces tomato sauce, canned
1/2 cup cheddar cheese, shredded
1 tablespoon taco seasoning mix
1 can (8) refrigerated crescent rolls
Non-stick cooking spray

Preheat the oven to 375-degrees. In a skillet brown the ground beef until it is no longer pink; drain the excess fat. Stir in the seasoning mix and tomato sauce; set aside. Separate the crescent rolls into 4 large rectangles. Pinch the seams together. On a lightly floured surface, roll the rectangles a little wider. Stir the shredded cheese into the ground beef mixture. Divide the meat into 4 equal portions. Place one portion of meat on one side of each rectangle. Apply a little bit of water to edge of each rectangle and fold in half. Use fork to seal edges together. Place bundles on cookie sheet that has been lined with foil and sprayed with cooking spray. Bake for 15 to 20 minutes or until golden brown. Exchange Values= 1 serving = 1 bundle = 2 starch + 2 meat + 3 fat exchanges or 26 grams of carbohydrate

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Oatmeal Raisin Cookies
1-1/2 cups quick-cooking oats
3/4 cup all-purpose flour
1/2 teaspoon ground cinnamon
1/2 teaspoon baking powder
1/4 teaspoon ground ginger
1/8 teaspoon salt
1/2 cup reduced-calorie stick margarine
1/3 cup light brown sugar, packed to measure
4 packets (or 1-1/4 teaspoons bulk) Sweet'N Low
2 egg whites
1 teaspoon vanilla extract
1/3 cup raisins

Preheat the oven to 375-degrees. In a medium sized bowl, combine the oats, flour, cinnamon, baking powder, ginger and salt; set aside. In a large mixing bowl, mix the margarine, sugar, Sweet'N Low, egg whites and vanilla with an electric beater. Stir in the dry ingredients until well blended. Add the raisins. Spray cookie sheets with nonstick cooking spray. Drop the dough by rounded teaspoons onto cookie sheets. Bake 8 to 10 minutes, or until lightly browned. Cool on a wire rack. Makes 3 dozen cookies or 18 servings. Per Serving (2 cookies): 95 calories, 2 g protein, 15 g carbohydrate, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 85 mg sodium


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Cranberry-Raisin Sauce
1 cup orange juice
1/2 cup fresh or frozen cranberries
1 tablespoon cornstarch
1/8 teaspoon ground cloves
4 tablespoons dark or golden raisins
Cinnamon stick

In a saucepan, combine the orange juice and cranberries. Cook over medium heat just until the berries pop. Add the remaining ingredients and cook until the mixture is thick. Stirring often. Serve hot over baked ham. Serves 4 at 41 calories per 1/4 cup serving.10 cho; 1 pro;0 fat; 0 sodium; 127 potassium; and 0 cholesterol. Exchange Value=1 Fruit Exchange

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Broccoli and Cheese Potatoes
2 potatoes, baked
2 teaspoons margarine
2 teaspoons cornstarch
1/2 cup skim milk
1/8 teaspoon dry mustard
4 ounce Cheddar cheese, grated
2 cup broccoli, cooked

Bake the potatoes until done. Cook the broccoli in salt water until tender. Melt the margarine in a saucepan. Add the cornstarch, milk and dry mustard; cook until thick; stirring constantly. Stir in the cheese melted. Stir in the broccoli. Split the potatoes and top with the broccoli mixture. Serves: 4. Exchanges: 1 serving = 1 vegetable, 1 high fat meat, 1 1/4 bread and 1/2 fat. Calories = 241 per serving. Fat = 11.5 grams. Protein = 12.5 grams. Carbohydrate = 24 grams.

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Barbecue Sauce
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.

 

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Buffalo Chicken Bites

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.

 

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Cheese Steak Sandwiches

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

 

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Steak Fajitas

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

 

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Spicy Chicken

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

 

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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.

 

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Sausage Cheese Balls

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

 

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Recipe Submitted: I thought I would share some Diabetic Recipes that I received online today.  Hope this helps a little! God Bless, Susie

Source: Online-- Unbelievable Desserts with Splenda by Merlene Koch

Thank you Susie!

Diabetic Coconut Cream Pie

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.

 

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I thought I would share some Diabetic Recipes that I received online today.  Hope this helps a little! God Bless, Susie

Source: Online 

Thank you Susie!

Low-Fat Gravy

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.

 

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Recipe Submitted: I thought I would share some Diabetic Recipes that I received online today.  Hope this helps a little! God Bless, Susie

Source: Healthy Exchanges By JoAnna Lund

Thank you Susie!

Supper-Time Stew

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

 

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I thought I would share some Diabetic Recipes that I received online today.  Hope this helps a little! God Bless, Susie

Source: Healthy Exchanges By JoAnna Lund

Corpus Christi Caller-Times

Thank you Susie!

Mexican Fruit Salad

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

 

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Recipe Submitted: I thought I would share some Diabetic Recipes that I received online today.  Hope this helps a little! God Bless, Susie

Source: Healthy Exchanges By JoAnna Lund

Delicious Ways To Control Diabetes Down Home  Diabetic Recipes

Thank you Susie!

Spaghetti Casserole

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.

 

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Recipe Submitted: Here is one for you. I have been busy doing things and haven't been attentive to sending recipes. Sorry about that. Lou, Fl.

Source: Personal Collection

Thank you Lou!  I sure appreciate the help!

Light and airy. Delicious for at the end of heavy meal like Thanksgiving

Diabetic Lime Chiffon Pie

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

 

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Baked Bean Medley 

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.

 

 

This recipe can be doubled easily.  If you have crescent rolls on hand you can use them in place of the bread.

Apple Turnover

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. 

 

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One Dish Pork Chop Dinner

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

 

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Easter Fudge

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. 

 

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Potato Hors D' Oeuvres

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

 

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Mustard BBQ Sauce 

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.

 

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Chocolate Nut Cookies

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. 

 

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Pineapple-Carrot Coffee Ring

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

 

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Apricot Muffins

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

 

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Diabetic Barbecue Sauce

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. 

 

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Cabbage Roll

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.

 

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Tex Mex Chicken Wings

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.

 

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Pasta Skillet Dinner

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

 

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Recipe Submitted: Hello Linda, here is another recipe for you. Glad your holidays were joyous and the kids are fine.I remember when my six were little like that. Sure kept me busy. Lou,Fl.

Source: Personal Collection

Thank you Lou!

Diabetic Friendly White Cake

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.

 

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Ham & Cheese Casserole

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

 

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Chicken Chili

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

 

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Vegetable Soup

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

 

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Skillet Dinner

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

 

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Curried Turkey and Biscuits

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

 

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Noodles Paprikash

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.

 

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Diabetic Christmas Stollen

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

 

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Creamy Garlic Dressing

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.

 

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Veal Scaloppine

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.

 

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Spiced Iced Tea

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

 

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Berry Cheesecake

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.

 

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Rice and Cheese Casserole

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

 

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Minestrone

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.

 

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Quick Egg Soup

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.

 

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Seafood Rice Casserole

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.

 

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Cabbage Casserole

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.

 

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Source: All New Cookbook For Diabetics And Their Families

Chicken Dijon

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

 

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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

 

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Stir Fried Pork Lo Mein

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

 

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Frozen Sundae Pie

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

 

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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 

 

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This is a great tasting sandwich you can make ahead of time and take along with you. It's packed with protein and has only 2 carbohydrate exchanges. You can use a variety of meats with little effect on carbohydrate content.

Club Wrap

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.

 

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Country Style Chili

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.

 

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Baked Lemon Sole

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

 

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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

 

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Lime Raspberry Cream Pie 

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

 

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Beef Noodle Casserole

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

 

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Teriyaki Glazed Tuna

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

 

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This dish is excellent served with rice.

Beef and Broccoli Stir Fry

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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