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-Fat. Show all posts
Showing posts with label Low-Fat. Show all posts
Tuesday, October 13, 2009
Wednesday, October 7, 2009
Crispy BAKED Tortilla Bowls
8 or 10 inch tortillas (I like 8" Whole Wheat)
Aluminum foil
Pam or Canola spray
Preheat oven to 400.
Make a ring out of foil & place it on a cookie sheet. Heat tortilla in microwave about 15-30 seconds, to soften. Spray both sides with spray & put on top of foil ring. Press down in center to form a shallow bowl. Bake at 400 for about 8-15 minutes. Watch them. Turn if necessary to brown evenly. Remove from oven & allow to cool before filling. They will continue to crisp a little as they cool.
For taco salad, fill with lettuce, tomatoes, taco meat or salsa chicken, beans, etc.
Aluminum foil
Pam or Canola spray
Preheat oven to 400.
Make a ring out of foil & place it on a cookie sheet. Heat tortilla in microwave about 15-30 seconds, to soften. Spray both sides with spray & put on top of foil ring. Press down in center to form a shallow bowl. Bake at 400 for about 8-15 minutes. Watch them. Turn if necessary to brown evenly. Remove from oven & allow to cool before filling. They will continue to crisp a little as they cool.
For taco salad, fill with lettuce, tomatoes, taco meat or salsa chicken, beans, etc.
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)
Slow Cooker Salsa Chicken
2 lb. boneless, skinless chicken breasts (or thighs)
Favorite Jar Salsa
Spray crockpot with nonstick spray. Pour in a little of the salsa into the bottom of the crockpot. Add chicken & pour more salsa over top. (About 1/2 jar) Cover & cook on low 5-6 hours. Remove chicken & shred or cut into chunks. Remove some of the liquid from crockpot & add chicken to the liquid left in crockpot. If desired, thicken suace with cornstarch (dissolved in a little water).
Serve chicken with tortillas or taco shells, along with desired taco toppings (lettuce, tomato, cheese, salsa, sour cream, etc.). Use as a filling for chicken enchiladas. OR, bake a tortilla (sprayed on both sides with spray) until crispy.
Favorite Jar Salsa
Spray crockpot with nonstick spray. Pour in a little of the salsa into the bottom of the crockpot. Add chicken & pour more salsa over top. (About 1/2 jar) Cover & cook on low 5-6 hours. Remove chicken & shred or cut into chunks. Remove some of the liquid from crockpot & add chicken to the liquid left in crockpot. If desired, thicken suace with cornstarch (dissolved in a little water).
Serve chicken with tortillas or taco shells, along with desired taco toppings (lettuce, tomato, cheese, salsa, sour cream, etc.). Use as a filling for chicken enchiladas. OR, bake a tortilla (sprayed on both sides with spray) until crispy.
Monday, September 21, 2009
Easy Crockpot Chicken
1-2 lbs frozen chicken breast
1 c. chicken broth
1 pkt Italian dressing seasoning mix
Pour broth in crockpot & mix in dressing mix. Add chicken, turn to coat. Cover & cook on low 6-7 hours. If using raw chicken, cook on low 4 hours. Thicken broth, if desired for gravy/sauce.
Use leftovers for salsa chicken tacos or quesadillas. Slice for sandwiches or put on salad.
1 c. chicken broth
1 pkt Italian dressing seasoning mix
Pour broth in crockpot & mix in dressing mix. Add chicken, turn to coat. Cover & cook on low 6-7 hours. If using raw chicken, cook on low 4 hours. Thicken broth, if desired for gravy/sauce.
Use leftovers for salsa chicken tacos or quesadillas. Slice for sandwiches or put on salad.
Friday, August 7, 2009
Cabbage Rolls DE-CONSTRUCTED or Stuffed Cabbage UN-Stuffed
Ingredients
1# ground turkey
1# ground beef
2 eggs
1/4-1/2 c. milk
1/2-3/4 c. oats
1 pkg meatloaf seasoning mix
(OR Meatloaf mixture of your choice)
1 (28oz) can tomato puree
3 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp seasoned salt
2 Tbs brown sugar
1 bag shredded Coleslaw mix
Preheat oven to 375.
Mix first 6 ingredients until combined. Form into small loaves; place into a casserole dish, leaving a little space around each.
Mix tomato, paprika, onion & garlic powder, seasoned salt & brown sugar. Add salt & pepper to taste. Stir in shredded cole slaw until coated. Spread cabbage tomato mixture over the meat loaves. Bake for about 1 hour to 1 hour 20 minutes until meat is cooked completely.
1# ground turkey
1# ground beef
2 eggs
1/4-1/2 c. milk
1/2-3/4 c. oats
1 pkg meatloaf seasoning mix
(OR Meatloaf mixture of your choice)
1 (28oz) can tomato puree
3 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp seasoned salt
2 Tbs brown sugar
1 bag shredded Coleslaw mix
Preheat oven to 375.
Mix first 6 ingredients until combined. Form into small loaves; place into a casserole dish, leaving a little space around each.
Mix tomato, paprika, onion & garlic powder, seasoned salt & brown sugar. Add salt & pepper to taste. Stir in shredded cole slaw until coated. Spread cabbage tomato mixture over the meat loaves. Bake for about 1 hour to 1 hour 20 minutes until meat is cooked completely.
Mexican Chicken Soup
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
5 c. fat-free, low-sodium chicken broth
1-1/2 c. bottled thick & chunky salsa
1 (9oz) pkg frozen, diced cooked chicken breast, thawed
1 c. rinsed, drained no-salt added canned black beans
1 c. uncooked instant rice
1/4 c. chopped fresh cilantro
2 Tbs fresh lime juice
3/4 c. coarsely crushed low-fat baked tortilla chips
Bring broth & salsa to boil over high heat. Add chicken, beans & rice; cover, reduce heat to low & cook 5 minutes or until rice is tender. Remove from heat & stir in cilantro & lime juice.
Spoon soup evenly into bowls. Sprinkle each with 2 Tbs chips.
Servings: 6
Serving size: 2 c.
Calories (g) - 245
Fat (g) - 3.6
Carbohydrates (g) - 26.5
Fiber (g) - 2.5
Protein (g) - 25.6
Sodium (mg) - 816
Exchanges - 1-1/2 starch / 3 very lean meat
Ingredients
5 c. fat-free, low-sodium chicken broth
1-1/2 c. bottled thick & chunky salsa
1 (9oz) pkg frozen, diced cooked chicken breast, thawed
1 c. rinsed, drained no-salt added canned black beans
1 c. uncooked instant rice
1/4 c. chopped fresh cilantro
2 Tbs fresh lime juice
3/4 c. coarsely crushed low-fat baked tortilla chips
Bring broth & salsa to boil over high heat. Add chicken, beans & rice; cover, reduce heat to low & cook 5 minutes or until rice is tender. Remove from heat & stir in cilantro & lime juice.
Spoon soup evenly into bowls. Sprinkle each with 2 Tbs chips.
Servings: 6
Serving size: 2 c.
Calories (g) - 245
Fat (g) - 3.6
Carbohydrates (g) - 26.5
Fiber (g) - 2.5
Protein (g) - 25.6
Sodium (mg) - 816
Exchanges - 1-1/2 starch / 3 very lean meat
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
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
Curry Orange Chicken
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 c. uncooked instant rice
3/4 lb chicken breast tenders
2 Tbs flour
1 tsp oil
2 green bell peppers, cut into strips
1 Tbs bottled minced garlic
1/2 c. fat-free less-sodium broth
1/3 c. low-sugar orange marmalade
1 tsp curry powder
Cook rice omitting salt & oil.
Coat chicken with flour. Spray skillet with non-stick spray, add oil. Heat over medium-high heat until hot. Add pepper strips & garlic; saute 1 minute. Add chicken, and saute 6 minutes until lightly browned. Add broth, marmalade & curry powder; cook 5 minutes or until chicken is done, stirring often. Serve over rice.
Servings: 4
Serving size:
Calories (g) - 323
Fat (g) - 3.1
Carbohydrates (g) - 47.1
Fiber (g) - 1.7
Protein (g) - 24.6
Sodium (mg) - 81
Exchanges - 3 starch / 2 very lean meat
Ingredients
2 c. uncooked instant rice
3/4 lb chicken breast tenders
2 Tbs flour
1 tsp oil
2 green bell peppers, cut into strips
1 Tbs bottled minced garlic
1/2 c. fat-free less-sodium broth
1/3 c. low-sugar orange marmalade
1 tsp curry powder
Cook rice omitting salt & oil.
Coat chicken with flour. Spray skillet with non-stick spray, add oil. Heat over medium-high heat until hot. Add pepper strips & garlic; saute 1 minute. Add chicken, and saute 6 minutes until lightly browned. Add broth, marmalade & curry powder; cook 5 minutes or until chicken is done, stirring often. Serve over rice.
Servings: 4
Serving size:
Calories (g) - 323
Fat (g) - 3.1
Carbohydrates (g) - 47.1
Fiber (g) - 1.7
Protein (g) - 24.6
Sodium (mg) - 81
Exchanges - 3 starch / 2 very 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
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
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
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
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
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