Recipe from: http://dietbites.com
Begin by grating up an assortment of your favorite vegetables. Examples include: carrots, mushrooms, squash, bell pepper, onion, corn, cabbage, broccoli, cauliflower, pinched spinach, cooked drained beans, potatoes. Be sure to use clean vegetables, and to drain your vegetables. Water tends to create splattering in the pan while cooking.
3 cups of grated vegetables
2 egg whites
salt & pepper to personal taste
dash or two of your favorite seasoning - totally optional
2 Tablespoons of white OR wheat flour
non stick cooking spray
Spray a skillet with the cooking spray and while it heats, mix the vegetable cakes in a bowl.
Form flat little patties and carefully place into the pan.
Cook until golden on one side before flipping, then turn and cook on the other side until golden brown. Be careful not to disturb your patties as they cook because they are very fragile.
Serve with low-fat dip or dressing for dipping.
Calorie Count: Without the dressing, using these veggies - mushrooms, squash, bell pepper, onion, carrots, cabbage & asparagus, the recipe contains 125 calories. Yes, that's for the ENTIRE recipe which makes a very nice size plate of vegetable treats.
Adding potatoes and corn will up your calorie count.
Showing posts with label Low-Calorie. Show all posts
Showing posts with label Low-Calorie. Show all posts
Tuesday, October 13, 2009
Wednesday, October 7, 2009
Whole Wheat Crepes
1 cup low-fat milk
3/4 cups whole wheat flour
1 large egg
1 additional egg white
1 Tbs sugar (optional)
In a blender or food processor, process the milk and egg until will mixed, but stopping short of creating foam. Add flour, sugar (if desired) and any spices you want to try and pulse until just mixed. The batter should be quite thin. Add more milk as neccessary. (I think I tripled the batch and did have to thin it a little)
Heat a lightly-greased medium skillet or crepe pan over medium heat. The pan is ready when a drop of water dropped in the pan dances on the surface.
For each crepe, use 3 Tablespoons of batter. Immediately swirl the pan gently to distribute the batter in a very thin layer. Cook the crepe until the surface appears dry -- about 1 minute. Stack completed crepes on a plate with wax paper between each crepe to prevent sticking.
Fill crepes with you favorite filling. Roll and enjoy! I love them with a little Nutella & strawberries or bananas.
(from http://www.mrbreakfast.com/superdisplay.asp?recipeid=1156)
3/4 cups whole wheat flour
1 large egg
1 additional egg white
1 Tbs sugar (optional)
In a blender or food processor, process the milk and egg until will mixed, but stopping short of creating foam. Add flour, sugar (if desired) and any spices you want to try and pulse until just mixed. The batter should be quite thin. Add more milk as neccessary. (I think I tripled the batch and did have to thin it a little)
Heat a lightly-greased medium skillet or crepe pan over medium heat. The pan is ready when a drop of water dropped in the pan dances on the surface.
For each crepe, use 3 Tablespoons of batter. Immediately swirl the pan gently to distribute the batter in a very thin layer. Cook the crepe until the surface appears dry -- about 1 minute. Stack completed crepes on a plate with wax paper between each crepe to prevent sticking.
Fill crepes with you favorite filling. Roll and enjoy! I love them with a little Nutella & strawberries or bananas.
(from http://www.mrbreakfast.com/superdisplay.asp?recipeid=1156)
Friday, August 7, 2009
Waldorf Pilaf
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 c. fat-free, less-sodium chicken broth
1/2 c. apple juice
1/2 c. chopped celery
1/4 c. chopped onion
1 (6.2oz) pkg fast-cooking recipe long grain wild rice (such as Uncle Ben's)
3/4 c. finely chopped apple
1/3 c. chopped pecans, toasted
3 Tbs chopped fresh parsley
Combine first 4 ingredients & 1 Tbs seasoning from seasoning packet in a saucepan; discard remaining seasoning.
Bring to a boil; add rice. Cover, reduce heat & simmer 5 minutes or until liquid is absorbed & rice is tender.
Remove rice mixture from heat; stir in apple, pecans & parsley.
Servings: 10
Serving size: 1/2 c.
Calories (g) - 100
Fat (g) - 3.0
Carbohydrates (g) - 16.6
Fiber (g) - 1.1
Protein (g) - 2.7
Sodium (mg) - 163
Exchanges - 1 starch / 1/2 fat
Ingredients
1-1/2 c. fat-free, less-sodium chicken broth
1/2 c. apple juice
1/2 c. chopped celery
1/4 c. chopped onion
1 (6.2oz) pkg fast-cooking recipe long grain wild rice (such as Uncle Ben's)
3/4 c. finely chopped apple
1/3 c. chopped pecans, toasted
3 Tbs chopped fresh parsley
Combine first 4 ingredients & 1 Tbs seasoning from seasoning packet in a saucepan; discard remaining seasoning.
Bring to a boil; add rice. Cover, reduce heat & simmer 5 minutes or until liquid is absorbed & rice is tender.
Remove rice mixture from heat; stir in apple, pecans & parsley.
Servings: 10
Serving size: 1/2 c.
Calories (g) - 100
Fat (g) - 3.0
Carbohydrates (g) - 16.6
Fiber (g) - 1.1
Protein (g) - 2.7
Sodium (mg) - 163
Exchanges - 1 starch / 1/2 fat
Skillet Cabbage
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 Tbs margarine
1 c. chopped onion (about 1)
4 carrots, scraped & cut into thin slices
6 c. chopped cabbage (about 1 head)
1/2 c. fat-free, low-sodium chicken broth
1/2 tsp salt
1 tsp liquid calorie-free sweetener
Melt margarine in skillet. Suate onion & carrot 5 minutes unitl crisp-tender. Stir in cabbage & remaining ingredients. Bring to boil, cover, reduce heat & simmer 11 minutes until vegetables are tender.
Servings: 6
Serving size: 1 c.
Calories (g) - 85
Fat (g) - 4.1
Carbohydrates (g) - 11.4
Fiber (g) - 3.7
Protein (g) - 2.3
Sodium (mg) - 325
Exchanges - 2 vegetable / 1 fat
Ingredients
2 Tbs margarine
1 c. chopped onion (about 1)
4 carrots, scraped & cut into thin slices
6 c. chopped cabbage (about 1 head)
1/2 c. fat-free, low-sodium chicken broth
1/2 tsp salt
1 tsp liquid calorie-free sweetener
Melt margarine in skillet. Suate onion & carrot 5 minutes unitl crisp-tender. Stir in cabbage & remaining ingredients. Bring to boil, cover, reduce heat & simmer 11 minutes until vegetables are tender.
Servings: 6
Serving size: 1 c.
Calories (g) - 85
Fat (g) - 4.1
Carbohydrates (g) - 11.4
Fiber (g) - 3.7
Protein (g) - 2.3
Sodium (mg) - 325
Exchanges - 2 vegetable / 1 fat
Chinese Chicken Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/4 c. sesame seeds, toasted & divided
6 c. shredded, cooked chicken breast
1 c. chopped green onions
1/2 c. fat-free, less-sodium chicken broth
1/4 c. fresh lemon juice
1 Tbs bottled minced ginger
1 Tbs Chinese mustard
1 tsp salt
1 tsp "measures like sugar" calorie-free sweetener
1 tsp coriander
1 head green leaf lettuce, shredded
Combine 2 Tbs sesame seeds & next 9 ingredients in a large saucepan. Cook over medium heat until thoroughly heated.
Arrange lettuce on a large platter. Spoon chicken mixture over lettuce; sprinkle with 2 Tbs sesame seeds.
Servings: 6
Serving size: 3/4 c. chicken & 1 c. lettuce
Calories (g) - 279
Fat (g) - 7.7
Carbohydrates (g) - 5.1
Fiber (g) - 1.8
Protein (g) - 45.4
Sodium (mg) - 357
Exchanges - 1 vegetable / 6 very lean meat
Ingredients
1/4 c. sesame seeds, toasted & divided
6 c. shredded, cooked chicken breast
1 c. chopped green onions
1/2 c. fat-free, less-sodium chicken broth
1/4 c. fresh lemon juice
1 Tbs bottled minced ginger
1 Tbs Chinese mustard
1 tsp salt
1 tsp "measures like sugar" calorie-free sweetener
1 tsp coriander
1 head green leaf lettuce, shredded
Combine 2 Tbs sesame seeds & next 9 ingredients in a large saucepan. Cook over medium heat until thoroughly heated.
Arrange lettuce on a large platter. Spoon chicken mixture over lettuce; sprinkle with 2 Tbs sesame seeds.
Servings: 6
Serving size: 3/4 c. chicken & 1 c. lettuce
Calories (g) - 279
Fat (g) - 7.7
Carbohydrates (g) - 5.1
Fiber (g) - 1.8
Protein (g) - 45.4
Sodium (mg) - 357
Exchanges - 1 vegetable / 6 very lean meat
Cherry Tomato-Cucumber Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/4 c. plain fat-free yogurt
2 Tbs crumbled feta cheese
1/4 tsp salt
Dash of pepper
1 small garlic clove, crushed
1-1/2 c. cherry tomatoes, halved
1 cucmber, quartered lengthwise & sliced crosswise (about 1-1/2 c.)
Combine first 5 ingredients. Add tomato & cucumber; toss gently. Serve immediately.
Servings: 4
Serving size: 3/4 c.
Calories (g) - 44
Fat (g) - 1.4
Carbohydrates (g) - 6.1
Fiber (g) - 1.4
Protein (g) - 2.5
Sodium (mg) - 222
Exchanges - 1 vegetable
Ingredients
1/4 c. plain fat-free yogurt
2 Tbs crumbled feta cheese
1/4 tsp salt
Dash of pepper
1 small garlic clove, crushed
1-1/2 c. cherry tomatoes, halved
1 cucmber, quartered lengthwise & sliced crosswise (about 1-1/2 c.)
Combine first 5 ingredients. Add tomato & cucumber; toss gently. Serve immediately.
Servings: 4
Serving size: 3/4 c.
Calories (g) - 44
Fat (g) - 1.4
Carbohydrates (g) - 6.1
Fiber (g) - 1.4
Protein (g) - 2.5
Sodium (mg) - 222
Exchanges - 1 vegetable
Italian-Style Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 (10oz) bag Italian salad greens (about 6 cups)
1/2 c. roasted red pepper in water, drained & chopped
2 Tbs grated fresh parmesan cheese
1/3 c. fat-free Italian dressing
Combine ingredients & drizzle with dressing. Toss to coat well.
Servings: 6
Serving size: 1 c.
Calories (g) - 25
Fat (g) - 0.6
Carbohydrates (g) - 3.7
Fiber (g) - 1.0
Protein (g) - 1.6
Sodium (mg) - 279
Exchanges - 1 vegetable
Ingredients
1 (10oz) bag Italian salad greens (about 6 cups)
1/2 c. roasted red pepper in water, drained & chopped
2 Tbs grated fresh parmesan cheese
1/3 c. fat-free Italian dressing
Combine ingredients & drizzle with dressing. Toss to coat well.
Servings: 6
Serving size: 1 c.
Calories (g) - 25
Fat (g) - 0.6
Carbohydrates (g) - 3.7
Fiber (g) - 1.0
Protein (g) - 1.6
Sodium (mg) - 279
Exchanges - 1 vegetable
Pineapple-Mango Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 c. fresh pineapple chunks
3/4 c. cubed, peeled, rip mango (about 1)
3/4 c. choped red bell pepper (about 1)
1 orange
2 Tbs finely chopped, seeded jalepeno pepper (about 1)
1-1/2 Tbs sugar
Combine first 3 ingredients in a bowl & set aside.
Grate 1 tsp orange rind, peel orange & cut out secitons over a small bowl. Squeeze membranes to extract juice; reserve 2 Tbs juice. Discard remaining membrane & juice. Add reserved orange rind & sections to mango mixture. Add jalepeno, reserved orange juice & sugar. Toss gently & let stand 10 minutes.
Servings: 5
Serving size: 1/2 c.
Calories (g) - 77
Fat (g) - 0.2
Carbohydrates (g) - 19.2
Fiber (g) - 2.0
Protein (g) - 0.6
Sodium (mg) - 2
Exchanges - 1-1/2 fruit
Ingredients
1 c. fresh pineapple chunks
3/4 c. cubed, peeled, rip mango (about 1)
3/4 c. choped red bell pepper (about 1)
1 orange
2 Tbs finely chopped, seeded jalepeno pepper (about 1)
1-1/2 Tbs sugar
Combine first 3 ingredients in a bowl & set aside.
Grate 1 tsp orange rind, peel orange & cut out secitons over a small bowl. Squeeze membranes to extract juice; reserve 2 Tbs juice. Discard remaining membrane & juice. Add reserved orange rind & sections to mango mixture. Add jalepeno, reserved orange juice & sugar. Toss gently & let stand 10 minutes.
Servings: 5
Serving size: 1/2 c.
Calories (g) - 77
Fat (g) - 0.2
Carbohydrates (g) - 19.2
Fiber (g) - 2.0
Protein (g) - 0.6
Sodium (mg) - 2
Exchanges - 1-1/2 fruit
Turkey Quesadillas
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/2 tsp oil
3/4 c. chopped bell pepper (about 1 small)
1/2 c. red onion (about 1 small)
1 tsp ground cumin
1 c. chopped cooked turkey breast
3/4 c. drained no-salt-added diced tomatoes
1/2 c. minced fresh cilantro
1/2 tsp salt
1/8 tsp black pepper
4 (8-in) fat-free flour tortillas
1/3 c. (1.5oz) shredded reduced fat monterey jack cheese
Heat oil over medium-high heat. Saute onion & pepper 3 minutes. Add cumin & saute 1 minute. Add turkey & tomato; saute 3 minutes. Stir in cilantro, salt & pepper.
Place about 1/2 c. turkey mixture on half of each tortilla. Sprinkle cheese evenly over turkey; fold in half. Cook 30 seconds on each side or until lightly browned. Cut each folded tortilla into 3 wedges.
Servings: 4
Serving size: 3 wedges (1 tortilla, filled)
Calories (g) - 205
Fat (g) - 3.5
Carbohydrates (g) - 29.8
Fiber (g) - 2.3
Protein (g) - 12.5
Sodium (mg) - 648
Exchanges - 2 starch / 1 lean meat
Ingredients
1/2 tsp oil
3/4 c. chopped bell pepper (about 1 small)
1/2 c. red onion (about 1 small)
1 tsp ground cumin
1 c. chopped cooked turkey breast
3/4 c. drained no-salt-added diced tomatoes
1/2 c. minced fresh cilantro
1/2 tsp salt
1/8 tsp black pepper
4 (8-in) fat-free flour tortillas
1/3 c. (1.5oz) shredded reduced fat monterey jack cheese
Heat oil over medium-high heat. Saute onion & pepper 3 minutes. Add cumin & saute 1 minute. Add turkey & tomato; saute 3 minutes. Stir in cilantro, salt & pepper.
Place about 1/2 c. turkey mixture on half of each tortilla. Sprinkle cheese evenly over turkey; fold in half. Cook 30 seconds on each side or until lightly browned. Cut each folded tortilla into 3 wedges.
Servings: 4
Serving size: 3 wedges (1 tortilla, filled)
Calories (g) - 205
Fat (g) - 3.5
Carbohydrates (g) - 29.8
Fiber (g) - 2.3
Protein (g) - 12.5
Sodium (mg) - 648
Exchanges - 2 starch / 1 lean meat
Ham & Potato Frittata
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
3/4 c. finely chopped reduced fat 33% less-sodium cooked ham
1/3 c. finely chopped red bell pepper (about 1/2 small)
2 c. frozen country-style hash brown potatoes
1/2 c. sliced green onions (about 2 large)
1/4 tsp salt
1/4 tsp black pepper
1 (8oz) carton egg substitute
1/3 c. reduced-fat shredded sharp cheddar cheese
Preheat oven to 450. Preheat a 10-in. skillet over medium-high heat until hot. Add ham & bell peppers; saute 3 minutes. Add potatoes & next 3 ingredients; 4-5 minutes or until veggies are tender.
Reduce heat to medium-low. Add egg substitute; stir gently. Cook 2-3 minutes or until nearly set. Place pan in oven, and bake @ 450 for 3-4 minutes or until set. Sprinkle with cheese while frittata is hot.
Servings: 4
Serving size: 1/4 frittata
Calories (g) - 128
Fat (g) - 3.5
Carbohydrates (g) - 9.4
Fiber (g) - 0.6
Protein (g) - 14.8
Sodium (mg) - 550
Exchanges - 1/2 starch / 2 lean meat
Ingredients
3/4 c. finely chopped reduced fat 33% less-sodium cooked ham
1/3 c. finely chopped red bell pepper (about 1/2 small)
2 c. frozen country-style hash brown potatoes
1/2 c. sliced green onions (about 2 large)
1/4 tsp salt
1/4 tsp black pepper
1 (8oz) carton egg substitute
1/3 c. reduced-fat shredded sharp cheddar cheese
Preheat oven to 450. Preheat a 10-in. skillet over medium-high heat until hot. Add ham & bell peppers; saute 3 minutes. Add potatoes & next 3 ingredients; 4-5 minutes or until veggies are tender.
Reduce heat to medium-low. Add egg substitute; stir gently. Cook 2-3 minutes or until nearly set. Place pan in oven, and bake @ 450 for 3-4 minutes or until set. Sprinkle with cheese while frittata is hot.
Servings: 4
Serving size: 1/4 frittata
Calories (g) - 128
Fat (g) - 3.5
Carbohydrates (g) - 9.4
Fiber (g) - 0.6
Protein (g) - 14.8
Sodium (mg) - 550
Exchanges - 1/2 starch / 2 lean 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
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
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
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
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)
Sunday, June 14, 2009
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.
Thursday, May 28, 2009
Balsamic Vinagrette
For a little while, I was toying with the idea of taking Ali to help me with my weight-loss. Well, I haven't tried it, but I did find a book @ the dollar store with a bunch of recipes put out by the "Ali people". There are lots of yummy things I want to try. Anyway, that is where I got this recipe. This dressing is super-easy. It's REALLY strong on the vinegar side of flavor, but it makes a very good addition to some things. If you like it, YOU might also have it on salad, but it's just too strong for me & my lettuce & tomato salad. I did LOVE the flavor it gave to my Grilled Portabello Mushroom Sandwiches & my Bread salad.
2/3 C. Balsamic Vinegar
2 Tbs. Dijon Mustard
1/2 tsp. seasoned salt
1/2 tsp. sugar
Mix/whisk all ingredients together. Adjust seasonings, if desired. Store in the refrigerator.
2/3 C. Balsamic Vinegar
2 Tbs. Dijon Mustard
1/2 tsp. seasoned salt
1/2 tsp. sugar
Mix/whisk all ingredients together. Adjust seasonings, if desired. Store in the refrigerator.
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