Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 lb - ground round
3/4 C - chopped onion
3/4 C - chopped green bell pepper
1-1/2 C - uncooked instant rice
1-1/2 C - low-salt beef broth
1/4 tsp - salt
1/4 tsp - black pepper
1 (14. oz) can - Mexican-style stewed tomatoes, undrained
3/4 C (3 oz) - reduced fat shredded sharp cheddar cheese
Combine first 3 ingredients in a large nonstick skillet; cook over medium-high heat until beef is browned and vegetables are tender. (do not drain)
Add rice and next 4 ingredients. Cover, reduce heat & simmer 5 minutes or until rice is tender & liquid is absorbed. Sprinkle with cheese; serve immediately.
Servings: 6
Serving size:
Calories (g) - 346
Fat (g) - 15.8
Carbohydrates (g) - 28.5
Fiber (g) - 2.1
Protein (g) - 21.1
Sodium (mg) - 488
Exchanges - 1-1/2 starch / 1 vegetable / 3 medium fat meat
Wednesday, June 17, 2009
Seasoned Cannellini Beans
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 tsp - olive oil
2 tsp - bottled minced garlic
1 C - finely chopped celery
1 C - vegetable broth
2 (15.5 oz) cans - cannellini beans or other white beans, drained & rinsed
1 Tbs - finely chopped sage or 1 tsp - ground sage
1/4 tsp - salt
1/4 tsp - pepper
1/4 C - coarsely chopped fresh flat-leaf parsley
1/4 C (1 oz) - grated fresh parmesan cheese
Heat oil in a large saucepan over medium-high heat. Add garlic & celery; saute' 3 minutes until tender. Add broth & next 4 ingredients; bring to boil. Reduce heat, simmer, uncovered 10 minutes.
Spoon beans into individual soup bowls, and sprinkle with parsley & cheese.
Servings: 4
Serving size: 1 cup
Calories (g) - 176
Fat (g) - 4.2
Carbohydrates (g) - 22.6
Fiber (g) - 4
Protein (g) - 10.8
Sodium (mg) - 821
Exchanges - 1-1/2 starch / 1 lean meat
Ingredients
1 tsp - olive oil
2 tsp - bottled minced garlic
1 C - finely chopped celery
1 C - vegetable broth
2 (15.5 oz) cans - cannellini beans or other white beans, drained & rinsed
1 Tbs - finely chopped sage or 1 tsp - ground sage
1/4 tsp - salt
1/4 tsp - pepper
1/4 C - coarsely chopped fresh flat-leaf parsley
1/4 C (1 oz) - grated fresh parmesan cheese
Heat oil in a large saucepan over medium-high heat. Add garlic & celery; saute' 3 minutes until tender. Add broth & next 4 ingredients; bring to boil. Reduce heat, simmer, uncovered 10 minutes.
Spoon beans into individual soup bowls, and sprinkle with parsley & cheese.
Servings: 4
Serving size: 1 cup
Calories (g) - 176
Fat (g) - 4.2
Carbohydrates (g) - 22.6
Fiber (g) - 4
Protein (g) - 10.8
Sodium (mg) - 821
Exchanges - 1-1/2 starch / 1 lean meat
Mediterranean Pita Rounds
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 (15 oz) cans - no-salt added chickpeas (garbanzo beans), drained
1/4 C - fat-free milk
1/4 C - fresh lemon juice
5 garlic cloves
8 (8") pitas
1 tsp - olive oil
1 (10 oz) pkg - frozen chopped spinach, thawed, drained & squeezed dry
2 C - chopped tomato
1 C - diced green bell pepper
1 C - diced red bell pepper
1/2 C (2 oz) crumbled feta cheese
1/3 C - sliced ripe olives
Preheat oven to 450.
Combine first 4 ingredients in food processor; process until smooth, scraping sides occasionally.
Arrange pitas on baking sheets; brush with olive oil. Bake at 450 for 6 minutes. Spread bean mixture evenly over pitas, leaving 1/2" border. Arrange remaining ingredients evenly over pitas. Bake at 450 5 minutes ir until heated through & crust is crisp.
**Substitute prepared Hummus for bean mixture.
Servings: 8
Serving size: 1 pita
Calories (g) - 397
Fat (g) - 6.6
Carbohydrates (g) - 64.8
Fiber (g) - 11.9
Protein (g) - 13.5
Sodium (mg) - 602
Exchanges - 3 starch / 3 vegetable / 1 fat
Ingredients
2 (15 oz) cans - no-salt added chickpeas (garbanzo beans), drained
1/4 C - fat-free milk
1/4 C - fresh lemon juice
5 garlic cloves
8 (8") pitas
1 tsp - olive oil
1 (10 oz) pkg - frozen chopped spinach, thawed, drained & squeezed dry
2 C - chopped tomato
1 C - diced green bell pepper
1 C - diced red bell pepper
1/2 C (2 oz) crumbled feta cheese
1/3 C - sliced ripe olives
Preheat oven to 450.
Combine first 4 ingredients in food processor; process until smooth, scraping sides occasionally.
Arrange pitas on baking sheets; brush with olive oil. Bake at 450 for 6 minutes. Spread bean mixture evenly over pitas, leaving 1/2" border. Arrange remaining ingredients evenly over pitas. Bake at 450 5 minutes ir until heated through & crust is crisp.
**Substitute prepared Hummus for bean mixture.
Servings: 8
Serving size: 1 pita
Calories (g) - 397
Fat (g) - 6.6
Carbohydrates (g) - 64.8
Fiber (g) - 11.9
Protein (g) - 13.5
Sodium (mg) - 602
Exchanges - 3 starch / 3 vegetable / 1 fat
Tomato-Basil Pizza
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 (10 oz) Italian cheese-flavored pizza crust (such as Boboli)
1/3 C - pizza sauce
2 ripe tomatoes, thinly sliced
2 tsp - dried basil or 2 Tbs - chopped fresh basil
1/4 C - grated parmesan cheese
1 C (4 oz) - preshredded part-skim mozarella cheese
Preheat oven to 450.
Place bread shell on a baking sheet; spread with pizza sauce. Top with tomato slices & sprinkle with basil & parmesan cheese. Bake at 450 for 10 minutes. Sprinkle with preshredded cheese; bake 2 to 3 minutes or until crust is golden & cheese melts. Cut into 8 wedges.
Servings: 4
Serving size: 2 wedges
Calories (g) - 326
Fat (g) - 10.9
Carbohydrates (g) - 36.4
Fiber (g) - 2.5
Protein (g) - 22
Sodium (mg) - 821
Exchanges - 2 starches / 1 vegetable / 2 lean meat / 1 fat
Ingredients
1 (10 oz) Italian cheese-flavored pizza crust (such as Boboli)
1/3 C - pizza sauce
2 ripe tomatoes, thinly sliced
2 tsp - dried basil or 2 Tbs - chopped fresh basil
1/4 C - grated parmesan cheese
1 C (4 oz) - preshredded part-skim mozarella cheese
Preheat oven to 450.
Place bread shell on a baking sheet; spread with pizza sauce. Top with tomato slices & sprinkle with basil & parmesan cheese. Bake at 450 for 10 minutes. Sprinkle with preshredded cheese; bake 2 to 3 minutes or until crust is golden & cheese melts. Cut into 8 wedges.
Servings: 4
Serving size: 2 wedges
Calories (g) - 326
Fat (g) - 10.9
Carbohydrates (g) - 36.4
Fiber (g) - 2.5
Protein (g) - 22
Sodium (mg) - 821
Exchanges - 2 starches / 1 vegetable / 2 lean meat / 1 fat
Southwestern Egg Casserole
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
12 (6") - corn tortillas
8 large eggs
4 large egg whites
2-1/2 C - fat-free milk
1 C - 1% lowfat cottage cheese
3/4 tsp - salt
3/4 tsp - freshly ground black pepper
1-1/2 C (6 oz) - feta cheese, crumbled
1 C - thinly sliced green onions
Cooking spray
1-1/2 C - bottled salsa
Cut tortillas in half; slice tortilla halves crosswise into 1" strips.
Combine eggs & whites in a large bowl; stir well with a whisk. Stir in milk, cottage cheese, salt & pepper. Stir in tortilla strips, feta cheese & onions. Pour into a 13 X 9" baking dish coated with cooking spray. Cover & chill 8 hours.
Preheat oven to 325. Bake covered, at 325 for 1 hour. Uncover & bake 20 minutes or just until set (casserole will continue to firm as it cools). Cool 5 minutes, and cut into 12 pieces. Spoon 2 Tbs salsa over each serving.
Servings: 12
Serving size: (3-1/4 X 3" piece)
Calories (g) - 194
Fat (g) - 7.5
Carbohydrates (g) - 18.8
Fiber (g) - 1.8
Protein (g) - 13.3
Sodium (mg) - 517
Exchanges -1/2 starch / 1 skim milk / 1 medium fat meat
Ingredients
12 (6") - corn tortillas
8 large eggs
4 large egg whites
2-1/2 C - fat-free milk
1 C - 1% lowfat cottage cheese
3/4 tsp - salt
3/4 tsp - freshly ground black pepper
1-1/2 C (6 oz) - feta cheese, crumbled
1 C - thinly sliced green onions
Cooking spray
1-1/2 C - bottled salsa
Cut tortillas in half; slice tortilla halves crosswise into 1" strips.
Combine eggs & whites in a large bowl; stir well with a whisk. Stir in milk, cottage cheese, salt & pepper. Stir in tortilla strips, feta cheese & onions. Pour into a 13 X 9" baking dish coated with cooking spray. Cover & chill 8 hours.
Preheat oven to 325. Bake covered, at 325 for 1 hour. Uncover & bake 20 minutes or just until set (casserole will continue to firm as it cools). Cool 5 minutes, and cut into 12 pieces. Spoon 2 Tbs salsa over each serving.
Servings: 12
Serving size: (3-1/4 X 3" piece)
Calories (g) - 194
Fat (g) - 7.5
Carbohydrates (g) - 18.8
Fiber (g) - 1.8
Protein (g) - 13.3
Sodium (mg) - 517
Exchanges -1/2 starch / 1 skim milk / 1 medium fat meat
Dilled Shrimp with Angel Hair Pasta
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
6 oz uncooked angel hair pasta
2 Tbs - light margarine
3/4 C - sliced green onions (about 3)
3 Tbs - fresh lemon juice (1 large lemon)
2 large garlic cloves, minced
1 lb - peeled, deveined large shrimp
1/2 C - fat-free half & half or fat-free evaporated milk
1/4 C - tub-style light cream cheese
2 Tbs - fresh dill or 1-1/2 tsp dried dill
Cook pasta according to directions, omitting salt & fat. Melt margarine in a large non-stick skillet over medium-high heat. Add green onions, lemon juice & garlic; saute' 2 minutes. Add shrimp and cook 5 minutes or until shrimp are done. Remove shrimp from skillet.
Add half & half, cream cheese and dill to pan, stirring until smooth. Cook 1-2 minutes or until mixture is bubbly. Return shrimp to pan & cook until throroughly heated. Drain pasta; stir in shrimp mixture & serve immediately.
Servings: 4
Serving size: about 1-1/4 C.
Calories (g) - 368
Fat (g) - 9.5
Carbohydrates (g) - 37.4
Fiber (g) - 0.3
Protein (g) - 31
Sodium (mg) - 366
Exchanges - 2-1/2 starch / 3 very lean meat / 1 fat
Ingredients
6 oz uncooked angel hair pasta
2 Tbs - light margarine
3/4 C - sliced green onions (about 3)
3 Tbs - fresh lemon juice (1 large lemon)
2 large garlic cloves, minced
1 lb - peeled, deveined large shrimp
1/2 C - fat-free half & half or fat-free evaporated milk
1/4 C - tub-style light cream cheese
2 Tbs - fresh dill or 1-1/2 tsp dried dill
Cook pasta according to directions, omitting salt & fat. Melt margarine in a large non-stick skillet over medium-high heat. Add green onions, lemon juice & garlic; saute' 2 minutes. Add shrimp and cook 5 minutes or until shrimp are done. Remove shrimp from skillet.
Add half & half, cream cheese and dill to pan, stirring until smooth. Cook 1-2 minutes or until mixture is bubbly. Return shrimp to pan & cook until throroughly heated. Drain pasta; stir in shrimp mixture & serve immediately.
Servings: 4
Serving size: about 1-1/4 C.
Calories (g) - 368
Fat (g) - 9.5
Carbohydrates (g) - 37.4
Fiber (g) - 0.3
Protein (g) - 31
Sodium (mg) - 366
Exchanges - 2-1/2 starch / 3 very lean meat / 1 fat
Shrimp with Feta
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 tsp - olive oil
1 lb - peeled & deveined large shrimp
1 C - sliced green onions
4 garlic cloves, minced
1 (14.5 oz) can - diced tomatoes, undrained
1 tsp - dried oregano
1 tsp - dried basil
1/4 tsp - sugar
1/4 tsp - ground red pepper
3/4 C (3 oz) - crumbled feta cheese
Preheat broiler. Heat oil in a large skillet over medium-high heat. Add shrimp & saute' 3 minutes until done.divide shrimp evenly among 4 individual gratin dishes. Return pan to medium-high heat. Add green onions & garlic; saute' 1 minute. Add tomatoes & next 4 ingredients; cook 3 minutes or until liquid almost evaporates. Spoon mixture over shrimp & sprinkle with cheese. Broil 5 minutes until cheese softens (cheese will not melt).
Servings: 4
Serving size: 1
Calories (g) - 237
Fat (g) - 7.6
Carbohydrates (g) - 8.8
Fiber (g) - 1.5
Protein (g) - 32.9
Sodium (mg) - 711
Exchanges - 1 vegetable / 4 very lean meat / 1/2 fat
Ingredients
1 tsp - olive oil
1 lb - peeled & deveined large shrimp
1 C - sliced green onions
4 garlic cloves, minced
1 (14.5 oz) can - diced tomatoes, undrained
1 tsp - dried oregano
1 tsp - dried basil
1/4 tsp - sugar
1/4 tsp - ground red pepper
3/4 C (3 oz) - crumbled feta cheese
Preheat broiler. Heat oil in a large skillet over medium-high heat. Add shrimp & saute' 3 minutes until done.divide shrimp evenly among 4 individual gratin dishes. Return pan to medium-high heat. Add green onions & garlic; saute' 1 minute. Add tomatoes & next 4 ingredients; cook 3 minutes or until liquid almost evaporates. Spoon mixture over shrimp & sprinkle with cheese. Broil 5 minutes until cheese softens (cheese will not melt).
Servings: 4
Serving size: 1
Calories (g) - 237
Fat (g) - 7.6
Carbohydrates (g) - 8.8
Fiber (g) - 1.5
Protein (g) - 32.9
Sodium (mg) - 711
Exchanges - 1 vegetable / 4 very lean meat / 1/2 fat
Salmon with Pineapple Salsa
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/2 C - green pepper, finely chopped
1/4 C - red onion, finely chopped
1 Tbs - fresh lime juice
1 (20 oz) can - pineapple tidbits in juice, drained
1 jalepeno pepper, seeded & minced
cooking spray
4 (4 oz) salmon fillets (about 1/2" thick)
1 Tbs - reduced-sodium soy sauce
Combine first 5 ingredients in a bowl (salsa); cover & chill.
Preheat broiler. Arrange fish on greased pan; brush fillets with soy sauce. Broil 4 minutes on each side or until fish flakes easily with a fork. Transfer fish to a serving platter & top evenly with salsa.
Servings: 4
Serving size: 1 fillet
Calories (g) - 255
Fat (g) - 10
Carbohydrates (g) - 15.2
Fiber (g) - 0.5
Protein (g) - 24.7
Sodium (mg) - 181
Exchanges - 1 fruit / 3 lean meat
Ingredients
1/2 C - green pepper, finely chopped
1/4 C - red onion, finely chopped
1 Tbs - fresh lime juice
1 (20 oz) can - pineapple tidbits in juice, drained
1 jalepeno pepper, seeded & minced
cooking spray
4 (4 oz) salmon fillets (about 1/2" thick)
1 Tbs - reduced-sodium soy sauce
Combine first 5 ingredients in a bowl (salsa); cover & chill.
Preheat broiler. Arrange fish on greased pan; brush fillets with soy sauce. Broil 4 minutes on each side or until fish flakes easily with a fork. Transfer fish to a serving platter & top evenly with salsa.
Servings: 4
Serving size: 1 fillet
Calories (g) - 255
Fat (g) - 10
Carbohydrates (g) - 15.2
Fiber (g) - 0.5
Protein (g) - 24.7
Sodium (mg) - 181
Exchanges - 1 fruit / 3 lean meat
Lemon-Dill Fish Fillets
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/2 C - plain melba toast snack crackers, finely crushed (about 20)
1-1/2 tsp - paprika
1-1/2 tsp - grated lemon rind
1 tsp - dried dill
1/2 tsp - dry mustard
4 (6oz) orange roughy or other lean, white fish fillets
cooking spray
salt
Preheat oven to 400. Combine first 5 ingredients in a shallow dish. Coat both sides of fish with cooking spray & sprinkle with salt. Dredge fish in cracker mixture. Arrange fish in a greased 11 X 7 inch baking dish. Bake at 400 for 15 mintues or until fish flakes easily with a fork.
Servings: 4
Serving size: 1 fillet
Calories (g) - 174
Fat (g) - 2.7
Carbohydrates (g) - 9.2
Fiber (g) - 1.2
Protein (g) - 27
Sodium (mg) - 367
Exchanges - 1 starch / 3 very lean meat
Ingredients
1/2 C - plain melba toast snack crackers, finely crushed (about 20)
1-1/2 tsp - paprika
1-1/2 tsp - grated lemon rind
1 tsp - dried dill
1/2 tsp - dry mustard
4 (6oz) orange roughy or other lean, white fish fillets
cooking spray
salt
Preheat oven to 400. Combine first 5 ingredients in a shallow dish. Coat both sides of fish with cooking spray & sprinkle with salt. Dredge fish in cracker mixture. Arrange fish in a greased 11 X 7 inch baking dish. Bake at 400 for 15 mintues or until fish flakes easily with a fork.
Servings: 4
Serving size: 1 fillet
Calories (g) - 174
Fat (g) - 2.7
Carbohydrates (g) - 9.2
Fiber (g) - 1.2
Protein (g) - 27
Sodium (mg) - 367
Exchanges - 1 starch / 3 very lean meat
Crispy Peanut Butterscotch Pie
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/4 C - creamy peanut butter
1 Tbs - honey
1-1/2 C - oven toasted rice cereal (such as rice krispies)
1 (1 oz) pkg - sugar-free butterscotch instant pudding mix
2 C - fat-free milk
1-1/2 C - frozen fat-free whipped topping, thawed & divided
Cinnamon (optional)
Additional cereal (optional)
Combine peanut butter & honey in a microwave-safe bowl; microwave HIGH 30 seconds, stirring until mixture melts. Stir in rice cereal. Using wax paper, press mixture into bottom of 8" round cake pan. Prepare pudding mix according to directions, using 2 C fat-free milk. Fold in 1 C. whipped topping. Spoon pudding mixture into prepared pan. Cover & freeze until firm. Let pie stand 15 minutes @ room temperature before serving. Cut pie in 6 wedges, and top evenly with remaining whipped topping. If desired, sprinkle with cinnamon & additional cereal.
Servings: 6
Serving size: 1 slice
Calories (g) - 149
Fat (g) - 5
Carbohydrates (g) - 21.2
Fiber (g) - 0.7
Protein (g) - 4
Sodium (mg) - 375
Exchanges - 1-1/2 starch / 1 fat
Ingredients
1/4 C - creamy peanut butter
1 Tbs - honey
1-1/2 C - oven toasted rice cereal (such as rice krispies)
1 (1 oz) pkg - sugar-free butterscotch instant pudding mix
2 C - fat-free milk
1-1/2 C - frozen fat-free whipped topping, thawed & divided
Cinnamon (optional)
Additional cereal (optional)
Combine peanut butter & honey in a microwave-safe bowl; microwave HIGH 30 seconds, stirring until mixture melts. Stir in rice cereal. Using wax paper, press mixture into bottom of 8" round cake pan. Prepare pudding mix according to directions, using 2 C fat-free milk. Fold in 1 C. whipped topping. Spoon pudding mixture into prepared pan. Cover & freeze until firm. Let pie stand 15 minutes @ room temperature before serving. Cut pie in 6 wedges, and top evenly with remaining whipped topping. If desired, sprinkle with cinnamon & additional cereal.
Servings: 6
Serving size: 1 slice
Calories (g) - 149
Fat (g) - 5
Carbohydrates (g) - 21.2
Fiber (g) - 0.7
Protein (g) - 4
Sodium (mg) - 375
Exchanges - 1-1/2 starch / 1 fat
Angel Food Puffs
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/2 C - orange flavored sugar-free soda
1/4 tsp - almond extract
1 (16 oz) pkg - angel food cake mix
Preheat oven to 350. Combine ingredients in a large bowl. beat with mixer at medium speed until smooth. Drop batter by heaping Tablespoons onto greased baking sheets. Bake at 350 for 9 minutes until lightly browned. Remove from baking sheets immediately & cool on wire racks.
Try using different flavors of sodas for variety.
***Leave plenty of space between cookies, they spread out a bit. I think next time, I'll make them teaspoon sized & bake for less time. They're yummy, but I think that vanilla extract may also be a better choice depending on the soda used.
Servings: 28 cookies
Serving size: 1
Calories (g) - 61
Fat (g) - 0.1
Carbohydrates (g) - 13.8
Fiber (g) - 0.1
Protein (g) - 1.4
Sodium (mg) - 119
Exchanges - 1 starch
Ingredients
1/2 C - orange flavored sugar-free soda
1/4 tsp - almond extract
1 (16 oz) pkg - angel food cake mix
Preheat oven to 350. Combine ingredients in a large bowl. beat with mixer at medium speed until smooth. Drop batter by heaping Tablespoons onto greased baking sheets. Bake at 350 for 9 minutes until lightly browned. Remove from baking sheets immediately & cool on wire racks.
Try using different flavors of sodas for variety.
***Leave plenty of space between cookies, they spread out a bit. I think next time, I'll make them teaspoon sized & bake for less time. They're yummy, but I think that vanilla extract may also be a better choice depending on the soda used.
Servings: 28 cookies
Serving size: 1
Calories (g) - 61
Fat (g) - 0.1
Carbohydrates (g) - 13.8
Fiber (g) - 0.1
Protein (g) - 1.4
Sodium (mg) - 119
Exchanges - 1 starch
Blender Custard Cups
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
3 C - hot water
1 C - egg substitute
1 C - instant nonfat dry milk powder
1/4 C - "measures like sugar" calorie-free sweetener
2 Tbs - sugar
1 Tbs - vanilla extract
1/4 tsp - salt
Preheat oven to 375. Combine ingredients in blender; process until smooth. Pour into 8 (6oz) custard cups. (Sprinkle with nutmeg if desired.) Set cups in 13 X 9-inch baking pan. Add hot water to pan to depth of 1 inch. Bake uncovered at 325 for 40 mintues. Serve custard warm or cold.
Servings: 8
Serving size: 1 cup
Calories (g) - 82
Fat (g) - 0.1
Carbohydrates (g) - 14.3
Fiber (g) - 0
Protein (g) -6
Sodium (mg) - 183
Exchanges -1 starch
Ingredients
3 C - hot water
1 C - egg substitute
1 C - instant nonfat dry milk powder
1/4 C - "measures like sugar" calorie-free sweetener
2 Tbs - sugar
1 Tbs - vanilla extract
1/4 tsp - salt
Preheat oven to 375. Combine ingredients in blender; process until smooth. Pour into 8 (6oz) custard cups. (Sprinkle with nutmeg if desired.) Set cups in 13 X 9-inch baking pan. Add hot water to pan to depth of 1 inch. Bake uncovered at 325 for 40 mintues. Serve custard warm or cold.
Servings: 8
Serving size: 1 cup
Calories (g) - 82
Fat (g) - 0.1
Carbohydrates (g) - 14.3
Fiber (g) - 0
Protein (g) -6
Sodium (mg) - 183
Exchanges -1 starch
Raspberry Smoothies
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 C - fresh or frozen raspberries
1-1/2 C - frozen reduced-calorie whipped topping, thawed
1 (8oz) carton - low fat lemon yogurt
Combine all ingredients in blender. Add ice cubes to reach 4-cup level. Process until smooth & serve immediately.
Servings: 4
Serving size: 1 cup
Calories (g) - 144
Fat (g) - 0.7
Carbohydrates (g) - 30.8
Fiber (g) - 3.1
Protein (g) - 2.5
Sodium (mg) - 52
Exchanges - 1 starch / 1 fruit
Ingredients
1-1/2 C - fresh or frozen raspberries
1-1/2 C - frozen reduced-calorie whipped topping, thawed
1 (8oz) carton - low fat lemon yogurt
Combine all ingredients in blender. Add ice cubes to reach 4-cup level. Process until smooth & serve immediately.
Servings: 4
Serving size: 1 cup
Calories (g) - 144
Fat (g) - 0.7
Carbohydrates (g) - 30.8
Fiber (g) - 3.1
Protein (g) - 2.5
Sodium (mg) - 52
Exchanges - 1 starch / 1 fruit
PB & J Muffins
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 C - all purpose flour
2 tsp - baking powder
1/2 tsp - salt
1/4 C - light brown sugar
2/3 C - fat-free milk
1/2 C - chunky reduced-fat peanut butter
1/2 C - egg substitute
cooking spray
1/4 C + 2 Tbs - fruit spread
Preheat oven to 375. Combine dry ingredients. Combine milk, peanut butter & egg substitute in a blender; process until blended. Add to dry ingredients & stir until moist. Spoon batter into paper-lined muffin cuos coated with cooking spray, filling 1/2 full. Place 1-1/2 tsp fruit spread in center of batter & cover with enough batter to fill each cup 3/4 full. Bake at 375 for 18-20 minutes or until golden. Remove from pan immediately & serve warm.
Servings: 12 muffins
Serving size: 1 muffin
Calories (g) - 161
Fat (g) - 4.2
Carbohydrates (g) - 25.8
Fiber (g) - 0.4
Protein (g) - 5.6
Sodium (mg) - 195
Exchanges - 1-1/2 starches / 1 fat
Ingredients
1-1/2 C - all purpose flour
2 tsp - baking powder
1/2 tsp - salt
1/4 C - light brown sugar
2/3 C - fat-free milk
1/2 C - chunky reduced-fat peanut butter
1/2 C - egg substitute
cooking spray
1/4 C + 2 Tbs - fruit spread
Preheat oven to 375. Combine dry ingredients. Combine milk, peanut butter & egg substitute in a blender; process until blended. Add to dry ingredients & stir until moist. Spoon batter into paper-lined muffin cuos coated with cooking spray, filling 1/2 full. Place 1-1/2 tsp fruit spread in center of batter & cover with enough batter to fill each cup 3/4 full. Bake at 375 for 18-20 minutes or until golden. Remove from pan immediately & serve warm.
Servings: 12 muffins
Serving size: 1 muffin
Calories (g) - 161
Fat (g) - 4.2
Carbohydrates (g) - 25.8
Fiber (g) - 0.4
Protein (g) - 5.6
Sodium (mg) - 195
Exchanges - 1-1/2 starches / 1 fat
Coconut Muffins
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 C - all purpose flour
1/3 C - sugar
2 tsp - baking powder
1/4 tsp - salt
1/4 C - flaked sweetened coconut
1 (8oz) carton - vanilla low-fat yogurt
1/4 C - vegetable oil
1/4 tsp - coconut extract
1 large egg, lightly beaten
1 large egg-white, lightly beaten
cooking spray
Preheat oven to 400.
Combine first 5 ingredients in a large bowl, make a well in center. Combine yogurt with next 4 ingredients; add to dry ingredients, stirring just until moist. Spoon into muffin cups coated with cooking spray, filling 3/4 full.
Bake at 400 for 19-20 minutes or until lightly browned. Remove muffins from pan immediately.
Servings: 12 muffins
Serving size: 1 muffin
Calories (g) - 169
Fat (g) - 5.9
Carbohydrates (g) - 25.1
Fiber (g) - 0.6
Protein (g) - 4
Sodium (mg) - 157
Exchanges - 1-1/2 starches / 1 fat
Ingredients
2 C - all purpose flour
1/3 C - sugar
2 tsp - baking powder
1/4 tsp - salt
1/4 C - flaked sweetened coconut
1 (8oz) carton - vanilla low-fat yogurt
1/4 C - vegetable oil
1/4 tsp - coconut extract
1 large egg, lightly beaten
1 large egg-white, lightly beaten
cooking spray
Preheat oven to 400.
Combine first 5 ingredients in a large bowl, make a well in center. Combine yogurt with next 4 ingredients; add to dry ingredients, stirring just until moist. Spoon into muffin cups coated with cooking spray, filling 3/4 full.
Bake at 400 for 19-20 minutes or until lightly browned. Remove muffins from pan immediately.
Servings: 12 muffins
Serving size: 1 muffin
Calories (g) - 169
Fat (g) - 5.9
Carbohydrates (g) - 25.1
Fiber (g) - 0.6
Protein (g) - 4
Sodium (mg) - 157
Exchanges - 1-1/2 starches / 1 fat
Tomato-Parmesan Flatbread
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 Tbs - dried tomato bits (packed without oil)
1-1/2 Tbs - fat-free Caesar Italian Dressing
1 (11.3 oz) can - refrigerated dinner rolls
2 Tbs - grated garlic-herb parmesan cheese blend
cooking spray
Preheat oven to 375.
Combine tomato bits & dressing in a small bowl; let mixture stand 5 minutes.
Separate dough into rolls. Roll each into a 4" round. Place on a baking sheet coated with cooking spray. Brush rounds evenly with tomato mixture, and sprinkle evenly with cheese. Bake at 375 for 15 minutes until golden.
Servings: 8
Serving size: 1 flatbread
Calories (g) - 129
Fat (g) - 2.1
Carbohydrates (g) - 20.8
Fiber (g) - 0.3
Protein (g) - 4.3
Sodium (mg) - 393
Exchanges - 1-1/2 starches / 1/2 fat
Ingredients
2 Tbs - dried tomato bits (packed without oil)
1-1/2 Tbs - fat-free Caesar Italian Dressing
1 (11.3 oz) can - refrigerated dinner rolls
2 Tbs - grated garlic-herb parmesan cheese blend
cooking spray
Preheat oven to 375.
Combine tomato bits & dressing in a small bowl; let mixture stand 5 minutes.
Separate dough into rolls. Roll each into a 4" round. Place on a baking sheet coated with cooking spray. Brush rounds evenly with tomato mixture, and sprinkle evenly with cheese. Bake at 375 for 15 minutes until golden.
Servings: 8
Serving size: 1 flatbread
Calories (g) - 129
Fat (g) - 2.1
Carbohydrates (g) - 20.8
Fiber (g) - 0.3
Protein (g) - 4.3
Sodium (mg) - 393
Exchanges - 1-1/2 starches / 1/2 fat
Garlic-Herb Cheese Spread
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 C - fat-free sour cream
1/2 C - light cream cheese
1 Tbs - minced fresh chives
2 tsp - minced fresh parsley
1/2 tsp - salt
1/2 tsp - pepper
1/2 tsp - minced bottled garlic
Combine sour cream & cream cheese in a bowl. Stir in remaining ingredients; cover & chill at least 1 hour. Serve on bagel chips or toasted French bread. Makes about 2 cups.
Serving size: 1 Tbs spread
Calories (g) - 16
Fat (g) - 0.6
Carbohydrates (g) - 1.1
Fiber (g) - 0
Protein (g) - 1.2
Sodium (mg) - 65
Exchanges - FREE (up to 1/4 C)
Ingredients
1-1/2 C - fat-free sour cream
1/2 C - light cream cheese
1 Tbs - minced fresh chives
2 tsp - minced fresh parsley
1/2 tsp - salt
1/2 tsp - pepper
1/2 tsp - minced bottled garlic
Combine sour cream & cream cheese in a bowl. Stir in remaining ingredients; cover & chill at least 1 hour. Serve on bagel chips or toasted French bread. Makes about 2 cups.
Serving size: 1 Tbs spread
Calories (g) - 16
Fat (g) - 0.6
Carbohydrates (g) - 1.1
Fiber (g) - 0
Protein (g) - 1.2
Sodium (mg) - 65
Exchanges - FREE (up to 1/4 C)
Red Pepper Pesto Crostini
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 (7oz.) jar - roasted red pepper, drained & coarsely chopped
3 Tbs - freshly grated Parmesan Cheese
1 Tbs - sliced almonds, toasted
2 tsp - no-salt added tomato paste
1 garlic clove, chopped
3 oz - fat-free cream cheese
16 (1/2" thick) slices French bread baguette, toasted
Combine first 5 ingredients in a blender; process until smooth, stopping once to scrape down sides. Cover & chill (at least) 1 hour.
Spread cream cheese evenly on toast slices; top each with 1 Tbs pepper mixture.
Yield: 16 appetizers
Serving size: 1 appetizer
Calories - 86
Fat (g) - 1.2
Carbohydrates (g) - 14.7
Fiber (g) - 0.6
Protein (g) - 3.4
Sodium (mg) - 207
Exchanges - 1 starch
Ingredients
1 (7oz.) jar - roasted red pepper, drained & coarsely chopped
3 Tbs - freshly grated Parmesan Cheese
1 Tbs - sliced almonds, toasted
2 tsp - no-salt added tomato paste
1 garlic clove, chopped
3 oz - fat-free cream cheese
16 (1/2" thick) slices French bread baguette, toasted
Combine first 5 ingredients in a blender; process until smooth, stopping once to scrape down sides. Cover & chill (at least) 1 hour.
Spread cream cheese evenly on toast slices; top each with 1 Tbs pepper mixture.
Yield: 16 appetizers
Serving size: 1 appetizer
Calories - 86
Fat (g) - 1.2
Carbohydrates (g) - 14.7
Fiber (g) - 0.6
Protein (g) - 3.4
Sodium (mg) - 207
Exchanges - 1 starch
Sunday, June 14, 2009
Easy Foil Packets - Turkey Meatloaf & Potato
2lb. Ground turkey (ground meat of your choice)
1 pk Meatloaf Seasoning Mix
1/4 - 1/2 c. oats
2 Eggs
1/4 - 1/2 c. Milk
Sliced Mushrooms
1 bag Hashbrown potatoes
1 stick Butter
Seasoned Salt
(Makes 8 Packets)
Lay out 8 large pieces of foil on the counter. Spray the center of each lightly with non-stick spray. Mix meat, seasoning mix, oats, eggs, & milk. Shape into 8 rectangular patties and place on foil. Divide mushrooms among some or all packets. Dab about 1 Tbs. butter per packet on top of mushrooms. Top with hashbrown potatoes (divide bag among the 8 packets). Season with seasoned salt. Seal foil packet & wrap in an additional layer of foil. Cook meat-side first, about 10-15 minutes, then potato-side for another 10 minutes. Let sit for 5 minutes. When opening, avoid getting burned by steam.
1 pk Meatloaf Seasoning Mix
1/4 - 1/2 c. oats
2 Eggs
1/4 - 1/2 c. Milk
Sliced Mushrooms
1 bag Hashbrown potatoes
1 stick Butter
Seasoned Salt
(Makes 8 Packets)
Lay out 8 large pieces of foil on the counter. Spray the center of each lightly with non-stick spray. Mix meat, seasoning mix, oats, eggs, & milk. Shape into 8 rectangular patties and place on foil. Divide mushrooms among some or all packets. Dab about 1 Tbs. butter per packet on top of mushrooms. Top with hashbrown potatoes (divide bag among the 8 packets). Season with seasoned salt. Seal foil packet & wrap in an additional layer of foil. Cook meat-side first, about 10-15 minutes, then potato-side for another 10 minutes. Let sit for 5 minutes. When opening, avoid getting burned by steam.
Easy Orange Chicken
Chicken Tenders or Chicken pieces cut into wide strips
4-8 Tbs. Sugar-Free Orange Marmalade
Garlic powder
Onion Powder
Salt
Hot Water
Preheat grill. Season the orange marmalade with garlic & onion powders and salt to taste. Mix with enough hot water to thin & create a sauce. Season chicken with a little salt & place on hot grill. After turning chicken, brush/baste with the orange sauce. Continue cooking. Turn once more & brush other side. Grill until done.
This is yummy on an Asian Salad or with some rice & stir fried veggies.
4-8 Tbs. Sugar-Free Orange Marmalade
Garlic powder
Onion Powder
Salt
Hot Water
Preheat grill. Season the orange marmalade with garlic & onion powders and salt to taste. Mix with enough hot water to thin & create a sauce. Season chicken with a little salt & place on hot grill. After turning chicken, brush/baste with the orange sauce. Continue cooking. Turn once more & brush other side. Grill until done.
This is yummy on an Asian Salad or with some rice & stir fried veggies.
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