930 Diabetic Recipes

930 DIABETIC RECIPES.
TXT
Tte: Lemon-Oatmea Crspes
Categores: Dabetc, Desserts, Rce, Cooky/bars
Yed: 36 cookes
------------------------INGREDIENTES-----------------------------
2/3 c Vegetabe O; 1 ts Lemon favorng;
2/3 c Brown Sugar; 1 c A-purpose four;
1/2 c Egg Whtes; 1 c Roed oats;
2 tb Lemon |uce; 1/2 ts Bakng powder;
2 tb Grated fresh or fney chop- 1/2 ts Bakng soda;
Ped dred emon rnd; 1 1/2 c Crspy rce cerea;
Pace o and brown sugar n a mxer bow n a mxer bow and mx at
medum speed unt creamy. Add egg whtes, emon |uce, rnd and
favorng, and mx at medum speed to bend we. Str four,
oatmea, bakng powder, and bakng soda together to bend we; add
to creamy mxture whe beatng a medum speed. Str n cerea. Drop
by the tabespoonfus(eve no.duooer) onto cooke ssheets eft
ungreased or ned wth aumnum fo. Bake at 350 for 8 to 10
mnutes, or unt cookes are ghty browned. Remove them to a wre
rack and coo to room temperature. Yed: 36 servngs (36 cookes)
Food Exchanges per servng: 2/3 STARCH/BREAD EXCHANGE + 1 FAT
EXCHANGE Caores: 87, CHO: 11g, PRO: 1g, Fat: 4g, Na: 66mg,
Choestero: 0
Source: Desserts for Dabetcs by Mabe Cavaan, R. D.
Tte: Etta's Oatmea Cookes
Categores: Dabetc, Desserts, Cooky/bars
Yed: 24 cookes
------------------------INGREDIENTS-----------------------------
1/2 c Margarne; (1 Stck) 1/2 ts Back wanut favorng;
1/4 c Sugar; 1/4 c Water;at room temperature
1/4 c Brown sugar; 1 1/2 c A-purpose four;
Dry sugar substtute equa; 1 ts Bakng soda;
To 1/4 cup of sugar 1/4 ts Sat;
1/4 c Egg; whtes 1/2 c Back or Engsh Wanuts;
1 ts Vana; -chopped
Cream margarne, sugars and dry sugar substtute together at medum
speed unt ght and fuffy. Add egg whtes, favorngs, and water,
and mx at medum speed for 30 seconds, scrapng down the bow before
and after addng egg whtes, favorngs, and water. Str four,
bakng powder, sat, oatmea and wanuts together to bend, and add
to creamy mxture. Mx to bend. Drop dough by 1 1/2 T onto cooke
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930 DIABETIC RECIPES.TXT
sheets that have been sprayed wth pan spray or ned wth aumnum
fo. Press each cooke down ghty wth the back of a tabespoon
dpped n coor water. Bake at 350 for 12 to 14 mnutes, or unt
cookes are ghty browned. Remove them to a wre rack and coo to
room to temperture. Yed: 24 Food exchanges per servng: 1
STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Caores: 122 Fat: 6g, CHO:
15g, PRO: 3g, NA 120 mg, Choestero: 0 Source:
Desserts for Dabetcs by Mabe Cavaan, R.D.
.
Tte: Chocoate Coconut Macaroons
Yed: 86 cookes
------------------------INGREDIENTS-----------------------------
1/4 c Semsweet chocoate chps; 1 ts Chocoate favorng;
2 Large egg whtes; (optona)
1/4 ts Cream of tartar; 1/8 ts Sat;
1 ts Vana; 2 1/2 c Faked coconut;
Met chocoate chps n the top of a doube boer or n a mcowave
oven. Set asde and coo to room temperature. Pace egg whtes and
cream of tartar n a mxer bow and beat at hgh speed, usng a whp,
unt peaks are formed. Add sugar graduay whe contnung to beat
at hgh speed. Add favorngs and sat to merngue, beatng at ow
speed. Add meted cocoate, contnung to beat at sow speed. Remove
the whp and str the coconut nto the margngue wth a spoon. Drop
by heapng tabespoon onto a cooke sheet that have been sprayed wth
pan spray or ned wth aumnum fo. Bake at 325 for about 20
mnutes, or unt marcroons are not qute frm. Remove oosy
cpvered contaner n a dry pace at room temperature. Keep n a
oosey covered contaner n a dry pace at room temperature, or
freeze unt needed. Do not cover tghty f storng at room
temperature. Yed: 20 servngs
Food Exchanges per servng: 2/3 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
Caores: 86, Cho: 10g, PRO: 1g, FAT: 5g, NA:22mg, Choestero:0
Tte: Three Beans n a Saad
Categores: Dabetc, Vegetabes, Saads, Sde dshes, Beans
Yed: 4 servngs
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------------------------INGREDIENTS-----------------------------
2/3 c Pnto beans;cooked draned 2 tb Natura rce vnegar;
2/3 c Garbanzo bns; cooked,draned 1 tb Lemon |uce;
1 1/2 c Green beans; sced, steamed 4 ts Ove o;
1/2 c Ceery; dced 1/4 ts Each sat;
1/4 c Red onon; dced Freshy ground pepper;
1/4 c Pmentos; dced Lettuce eaves
1/4 c Parsey; chopped
1. In saad bow combne a ngredents, except ettuce. Ch
2. Serve on ettuce eaves.
DEAL-MEAL CARDS USED: 1 meat 1 vegetabe 1 fat 155 Caores
Tte: Mexcan Gooash
Categores: Dabetc, Meats, Man dsh, Mexcan
Yed: 4 servngs
1/2 b Lean ground beef; 1 1/2 c Raw macaron;
1/2 c Onon; chopped 1/4 ts Garc powder;
1/4 c Green pepper; chopped 1/4 ts Pepper;
3 c Tomato |uce; Hunt's No Sat 1/4 ts Ch powder;
Add Macaron to bong water and cook for 7 mnutes. Cook the frst 3
ngredents n cast-ron sket unt meat s brown and vegetabes
are tender. Dran off fat. Add tomato |uce, macaron, and spces.
Smmer unt qud s amost absorbed.
Note: Served wth a saad, ths makes a decous mea.
Nutrents per servng: Caores 323, fat 11g, choestero 49mg,
carbohydrate 36g, sodum 64mg.
Exchanges: Bread 2, Meat 2, Vegetabe 1.
Source: "There IS Lfe after Lettuce" by Pepper Durchoz, Aberta
Gentry, Caroyn Wamson, M.S.
Tte: Mustard Sauce
Categores: Dabetc, Sauces, Low-fat/ca
Yed: 8 servngs
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2 Egg Yoks; 1/2 ts Mustard; dry
3 tb Whte Vnegar; 3 tb Skm Mk;
1 tb Prepared Mustard; 1 tb Lemon |uce;
Artfca Sweetener; *
* Enough Artfca Sweetener to substtute for 1 t of Sugar
============================================================
==========
=== Beat egg yoks wth dry mustard n the top of a doube boer
unt bended. Add vnegar graduay, beatng after each addton.
Cook over smmerng water, strrng constanty unt thck and
smooth. Add mk graduay, beatng n wth a fork or wre whp. Cook
5 more mnutes over smmerng water. Remove from heat. Let coo 10
mnutes. Add remanng ngredents, bend we. Ths s decous
served wth Ham, Pork, or Canadan-stye bacon.
Makes 8 servngs of 1 Tabespoons each.
Nutrtve Vaues Per Servng: CHO 1 gm; PRO 1 gm; FAT 1 gm; Caores
18 Sodum 28 mg
Food Exchange Per Servng: Up to 1 Tabespoon may be consdered
"Free". If you use 3 Tabespoons count as 1 Fat Exchange.
Low-sodum Dets: Ths recpe s sutabe, but shoud be used wth
fresh pork, not ham or Canadan stye bacon.
Tte: Chocoate Chffon Mod
Categores: Dabetc, Desserts, Low-fat/ca
Yed: 6 servngs
1 tb Geatn; Granuated 1/2 c Water; Cod
3 md Eggs, Separated 1/4 c Cocoa; Dry (25 Grams)
1/8 ts Sat; 1 1/2 ts Vana; Rea(No Artfca)
1/2 ts Chocoate Extract; Pure Artfca Sweetener ;*
1/8 ts Cream Of Tartar; 42 g Ladyfngers; 6 Sma
* Use enough artfca sweetener to substtute for 2/3 cups
sugar. Soak geatn n cod water. Beat egg yoks unt ght; add
cocoa, sat, and mk; beat unt smooth. Turn nto the top of a
doube boer. Cook over smmerng water strrng constanty unt
thck and smooth. Remove from heat. Add vna, chocoate extract
and artfca sweetener; mx we. Add chocoate mxture to geatn
and str unt geatn s competey dssoved. Ch n
refrgerator, strrng occasonay unt mxture sets to the
consstency of unbeaten egg whtes. Meanwhe spt ady fngers.
Pace haves uprght ( fat sde n) around outer sdes of a 4-cup
mod. When chocoate mxture s partay thckened, beat egg whtes
and cream of tartar unt stff. Fod nto chocoate mxture; bend
thoroughy. Carefuy spoon nto mod. Cover wth cear pastc
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wrap. Ch for 3 to 4 hours or unt set. Unmod onto a servng
pate as you woud any geatn mxture. To serve, cut nto sx
sces.
Makes 6 Servngs of 2/3rds cup chocoate mod pus 2 adyfnger
haves.
Nutrtve Vaues Per Servng: CHO 11 gm; PRO 7 gm; FAT 4 gm;
Caores 103; Sodum 100 Mg
Food Exchanges Per Servng: 1 Frut Exchange Pus 1 Low-Fat Meat
Exchange
Low-Sodum Dets: Omt Sat
Tte: Rce and Cheese Casseroe
Categores: Dabetc, Rce, Cheese, Man dsh, Casseroes
Yed: 6 servngs
2 1/2 c Cooked brown rce -cheese
3 Green onons, chopped 1/2 c Low-fat mk
1 c Low-fat cottage cheese 1/2 ts D|on-stye mustard
1 ts D weed Nonstck vegetabe spray
1/4 c Freshy grated Parmesan
Combne a but the ast ngredent n a mxng bow. Pour nto a
casseroe dsh coated wth nonstck vegetabe spray. Bake n a
preheated 350 degree oven for 15 to 20 mnutes. Serves: 6 (3/4 cup
servngs)
Caores: 225, Proten: 14 g, Fat: 4 g, Carbohydrates: 34 g, Fber:
2.5 g, Choestero: 10 mg, Sodum: 328 mg, Potassum: 218 mg
Exchange: 1 1/2 starch/bread 1/2 ean meat 1 ow-fat mk
From: UCSD Heathy Det for Dabetes cookbook Posted by: Debbe
Carson - Cookng Echo
RECIPE CLIPPED by |oan |ohnson
Tte: Back Beans and Rce
Categores: Dabetc, Rce, Beans, Vegetaran
Yed: 4 servngs
1 b Back beans; 1/2 c Vnegar;
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1 ts Oregano; 1 Green pepper; chopped
1 g Onon; chopped 2 c Cooked brown rce;
3 Bay eaves; 2 ts Ove o;
1 c Garc; 1 Ham hock; trm fat
Wash the beans and soak overnght n 2 quarts of cod water. Saute the
onon ( and t's |ust as good f you eave the onon raw), garc and
pepper n the o. Combne a the ngredents except the vnegar and
rce, and cook over ow heat unt the beans are tender. Add the
vnegar and serve over the rce.
Tte: Vegetabe Gumbo
Categores: Dabetc, Vegetaran, Vegetabes
Yed: 6 servngs
1 Onon; chopped 1/2 c Whte Grape |uce;
1/2 Green pepper; dced 1/2 c Water;
2 Rbs Ceery; dced 1/4 ts Tabasco sauce;
1 Cove garc; mnced 1/4 ts Paprka;
1 b Okra; sced, fresh, frozen 2 tb Fresh parsey; chopped
1 b Tomatoes; fresh, or canned 1 tb Bas or Rosemary; mnced
2 c Corn; fresh, frozen, canned Vegetabe coatng spray
1 ts Vegetabe Bouon granues;
Method: In a arge heavy stew pot, pace bouon and 1/2 C whte
grape |uce, onon, green pepper, ceery garc, cook unt tender,
5-7 mnutes. Add other ngredents, cook over ow heat, strrng
occasonay to keep from stckng to bottom. Cover and smmer genty
unt corn and okra are done. (or smmer n crockpot 6-7 hours)
Note: Cut fresh corn from cob wth a sharp knfe, then scrape the
remanng corn off the cob. Four ears w make about two cups. If
you use dred herbs, rub them wth the pams of your hands before
addng to the pot, ths reeases ther aroma and goodness. Exchanges:
1 Veg, 1 Bread, and 107 caores. Update od famy favorte - Ace
n Houston
Tte: Red Beans and Rce #4
Categores: Dabetc, Rce, Man dsh, Vegetabes, Beans
Yed: 4 ser(1 cup)
2 c Garc; mnced 2 ts Tabasco sauce;
1/3 c Onon; dced 2 c Brown rce; cooked
1/8 ts Cayenne; 2 c Red beans; cooked
1/8 ts Cumn; 1 c Ham; cooked and dced
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1/8 ts Ch powder;
In a arge pan, saute garc and onon wth seasonngs. Add rce,
beans and ham; cook over medum heat. Str n approxmatey 1/4 cup
water or qud from beans. Cook unt heated through.
Serves: 4 (1 cup servngs)
Caores: 306 Proten: 19 g Fat: 4 g Carbohydrates: 48 g Fber: 10.4 g
Choestero: 21 mg Sodum: 555 mg (hgh n sodum) Potassum: 731 mg
Exchange: 3 starch/bread 1 medum-fat meat
Tte: Ice Cream, Lowfat
Categores: Dabetc, Desserts, Ice creams
Yed: 8 servngs
------------------------INGREDIENTS-----------------------------
8 oz Pet Lte Mk; 1 ts Vana;
4 pk Sugar Substtute;
-----------------ADD: ONE OF THE FOLLOWING----------------------
2 Peach; peeed & dced 8 oz Orange |uce;
1 Banana; mashed 2 c Strawberres; crushed
4 s Pneappe wth |uce;
Drectons: Mx a together and put n freezer of refrgerator unt
hardened. Remove - break up - put n bender and whp unt creamy.
Serve. Can aso be made n one of the sma eectrc machnes, or one
of those that goes n freezer. Caores: 75 ca. Exchanges: 1/2 Mk
and 1/2 Frut
From Fes of A.Broaddus 6-24-93
Tte: |ffy Frut Cobber
Categores: Dabetc, Desserts
Yed: 6 servngs
1 Canned peaches; aprcots; Cnnamon; to taste
Or frut cockta;..n 1 c Bscut mx;
Frut |uce 1/3 c Mk;
2 ts Tapoca; mnute
Preheat oven to 350 degrees. Combne frut and |uce, tapoca and
cnnamon n a 9 nch pe pate, set asde. Str together bscut mx
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and mk n a sma bow. Top frut mxture wth 6 equa szed
'mounds' of bscut dough.
Pace frut mxture wth the bscuts on top of the oven. Bake 25-30
mnutes.
Serve warm wth frut dshed on top of bscut.
1 servng = 170 ca. 1 brd, 3/4 frut, 1 fat. Carbs = 27, pro = 3, f
= 5
Approved by the Dabetes Assoc.
Tte: Mrace Rse Chocoate Cake
Categores: Dabetc, Desserts, Cakes
Yed: 12 servngs
------------------------INGREDIENTS-----------------------------
1 pk Actve dry yeast; 2 c Four; Psbury's A Purp.
1/2 c Warm water; 1 tb Bakng Powder;
2 Eggs; OR EGG SUBSTITUTE; 1 ts Soda;
1/2 c Skm mk' 1/2 ts Sat;
1/3 c Vegetabe O; 1 ts Vana;
3 tb Sweet*10 Lqud; 1 ts Red food coorng;
1/2 c Cocoa;
Drectons: Spray a 9-n tube or Bundt pan. In a arge mxer bow,
soften yeast n warm water. Add egg substtute, mk, o and
Sweet*10. Beat 2 mnutes at hgh speed. Add cocoa, dry ngredents,
vana and food coorng. Bend at ow speed; beat 3 mnutes at
medum speed. Pour batter nto greased 9-nch Bundt pan or tube pan.
Cover wth fo; et rse n warm pace for 45 mnutes. Bake at 350
degreds for 30 to 35 mnutes unt a wooden pck nserted n center
of cake comes out cean. Invert mmedatey onto wre rack. Coo.
1/12th of cake has 145 caores. Exchange vaues - 1/2 skm mk; 1
Frut, 1 Fat Created by Psbury Ktchens
Exchange From fes of A.Broaddus 6-29-93
Tte: Wd Rce-Stuffed Squash
Categores: Dabetc, Vegetabes, Vegetaran, Rce
Yed: 4 servngs
2 md Acorn Squash; 1/2 c Wanuts; chopped
1/2 c Wd Rce; cooked 1 tb To 2 tb Frozen Orange |uce;
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1 ts Orange Rnd; grated Concentrate
Cut the squash n haf and remove the seeds. Combne the remanng
ngredents and f the squash wth the mxture. Pace n a bakng
pan. Cover wth aumnum fo or a d and bake n a 400-degree oven
for about 35 mnutes, or unt the squash s fork-tender. Extra
orange |uce concentrate can be drzzed over the squash |ust before
servng.
Serves 4
One Servng = Caores: 204 Carbohydrates: 28 Proten: 5 Fat: 10
Sodum: 20 Potassum: 610 Choestero: 0
Exchange Vaue: 2 Bread Exchanges + 2 Fat Exchanges
Source: Hoday Cookbook, Amercan Dabetes Assocaton, ISBN
0-13-024894-0, by Betty Wedman, M.S.,R.D.
Tte: Cranberry-Stuffed Acorn Squash
Categores: Vegetabes, Dabetc, Vegetaran
Yed: 4 servngs
2 md Acorn squash; 1 Orange; peeed and chopped
1 Appe; chopped 1/2 ts Cnnamon;
1/2 c Cranberres; fresh or frozen 2 ts Honey or Equa Sweetner;
-chopped
Cut the squash n haf and remove the seeds. Combne the remanng
ngredents, except the honey or sweetener. F the squash wth the
mxture. Drzze the honey or sweetener over the squash. Pace n a
bakng pan. Cover wth aumnum fo or a d and bake for 25 mnutes
n a 400 degree oven. Remove the fo and contnue bakng unt the
squash s tender, about 20 mnutes.
Serves 4
Exchange Vaue: 1 Bread Exchange + 1-1/2 Frut Exchanges
Page 9
Tte: Back Forest Parfat
Categores: Dabetc, Desserts, Cheese
Yed: 6 servngs
3 oz Neufchate cream cheese; 1/3 c Cherry |uce;
2 c Skm mk; cod 1 cn Red sour ptted cherres;
3 oz Pkg. |e-o sugar-free; -1 b., water packed
-nstant chocoate puddng; 6 pk Equa sweetener;
1 tb Cornstarch;
Bend cream cheese wth 1/4 cup skm mk on ow speed of eectrc
mxer, unt smooth. Add remanng mk and puddng mx. Mx 1 or 2
mnutes or unt smooth.
Mx cornstarch n cherry |uce unt dssoved. Add to cherres and
cook unt t bos for 1 mnute. Remove from heat and str n Equa.
Aternatey spoon puddng and cherres nto parfat dshes, endng
wth puddng. Garnsh wth 2 cherres.
Nutrents per servng: Caores 116, fat 3.5gm, choestero 14mg,
Exchanges: Bread 1/2, mk 1/2, frut 1/2, fat 1.
Tte: Strawberres Romanoff
Yed: 1 servngs
------------------------PER SERVING-----------------------------
1/4 c Lowfat yogurt; put n 4 Strawberres; fresh or
-custard cup -thawed frozen
4 pk Equa sweetner; up to 5 ds Nutmeg;
For each servng, mx yogurt wth Equa and a dash of nutmeg. Then add
strawberres and str. Serves 1.
Exchanges: Mk 1/2, frut 1/3.
Page 10
Tte: Our Lemon Pe
Categores: Dabetc, Desserts, Pes
Yed: 8 servngs
3 tb Margarne; 27 pk Equa sweetener;
10 Graham cracker squares; 2 Egg yoks;
1/2 c Skmmed evaporated mk; 2 g Lemons; 1/2 cup |uce
-cod 3 Egg whtes;
1 pk Dream Whp; 3 tb Sugar;
Met margarne on medum to ow heat. Ro graham crackers nto
crumbs wth rong pn. Mx crumbs and meted margarne. Pat to
make crust on bottom and sdes of pe pan. Ch.
Add cod evaporated mk to Dream Whp (do not add vana). Sprnke
n 24 pkg. Equa. Mx and beat accordng to drectons. Beat egg
yoks sghty, and graduay str n emon |uce. Graduay fod n
the whpped Dream Whp. Spread n pe crust. Turn on broer so t
w get hot. Beat 3 egg whtes frothy (use cean beaters so whtes
w beat up as fuffy as possbe). Add 1 tbs. sugar and beat unt
bended n. Add another tbs. sugar and 3 Equa pkg. and beat unt
soft peaks form. Spread merngue over top. Spread merngue to stck
to the edges so t won't shrnk when you bro t.
Put under broer for 30-60 seconds unt merngue s ghty
browned. IT DOESN'T TAKE LONG AT ALL AND IS EASY TO BURN. The favors
w bend better f you ch for 5 hours.
Nutrents per servng: Caores 144, fat 5g, choestero .6mg,
Exchanges: Bread 1, frut 1/2, mk 1/2, fat 1.
Formatted for Mea-Master by |oyce Burton
Tte: Banana Bread
Categores: Dabetc, Breads/bm, Low-fat/ca
Yed: 20 servngs
1/4 c Sugar; 1 ts Bakng soda;
3/4 c Sugar Twn; 2 c Four;
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1/3 c Margarne; 4 tb Mk;
1 Egg; 3/4 ts Vnegar;
2 Egg whtes; 3 Bananas; rpe, mashed
Bend sugar, Sugar Twn, and margarne. Add eggs and mx we. Sft
four and soda nto bow and str. Mx mk and vnegar together,
then add to mxture. Fod n bananas. Bake 1 hour at 350 degrees n
greased 9 x 5 oaf pan. Let coo and cut nto 20 sces.
Nutrents per sce: Caores 108, fat 3.6g, choestero 14 mg,
Exchanges: Bread 1, frut 1/4, fat 1.
Tte: Southern Cornbread
Yed: 12 servngs
1 c Yeow cornmea; 3/4 ts Sat substtute;
1 c Four; 1 md Egg; sghty beaten
4 ts Bakng powder; 1 c Skm mk;
Sft dry ngredents together. Add egg and mk; mx we. Pour nto
12 x 8-nch pan whch has been sprayed wth a nonstck vegetabe
coatng. Bake at 425 for 25 mnutes. Cut nto 12 squares.
Nutrents per servng: Caores 81; fat 1g, choestero 0,
Exchanges: Bread 1
Tte: Stewart's Saad
Categores: Dabetc, Saads, Man dsh, Cheese, Low-fat/ca
Yed: 12 servngs
Page 12
-------------------------1ST LAYER------------------------------
2 pk 3 oz.sugar-freeemon |e-o; -Few drops
-(prepared) 20 oz Can crushed pneappe;
2 dr Green food coorng; -n own |uce; draned
-------------------------2ND LAYER------------------------------
1 pk 8 oz. te cream cheese; 1 pk Lte Dream Whp*; make wth
-softened -skm mk
-------------------------3RD LAYER------------------------------
1 c Pneappe |uce; unsweetened 2 Egg yoks;
2 tb Four; 16 pk Equa sweetener;
*May use 8 oz. Lte Coo Whp.
Mx |e-o, food coorng, and draned pneappe. Pour nto a 9 x
13-nch pan and ch unt frm. Bend the cream cheese and Dream
Whp together. Spread over ched |e-o ayer. Ch. Cook thrd
ayer ngredents unt thck; then coo. Drop by spoonfus over
second ayer and spread carefuy. Keep ched unt ready to serve.
Nutrents per servng: Equa, Caores 114, Fat 5 g, Choestero 42
mg, Carbohydrate 12 g, Sodum 129 mg.
Exchanges: Frut 1, Fat 1/2.
Gentry, and Caroyn Wamson, M.S.
Tte: Pepper's Tuna Casseroe
Categores: Dabetc, Fsh, Cheese, Low-fat/ca
Yed: 8 servngs
6 1/2 oz Water-packed tuna; Sat; to taste
1/2 c Onon; dced Pepper; to taste
6 oz Egg noodes; 2 s Lght sandwch cheese;
1 cn Lght cream ofmushroom soup;
Cook noodes; dran. Mx n a ngredents and top wth the cheese.
Bake at 350 degrees for about 45 mnutes to 1 hour.
carbohydrate 3g, sodum 146mg. Exchanges: Meat 1.
Page 13
Tte: Tuna Saad
Categores: Dabetc, Fsh, Saads, Low-fat/ca
Yed: 6 servngs
1/2 c Low-caore mayonnase; -and a
1 tb Lemon |uce; 2 cn 6 1/2 oz. water-packed tuna;
2 tb Green onons; chopped,tops, 1/2 c Ceery; chopped
Combne a ngredents and toss sghty before servng. Serve on a
bed of shredded ettuce. Serves 6. (From Dr. Rchard Berger.)
Nutrents per servng: Caores 131, Fat 4 g, Choestero 35 mg,
Carbohydrate 1 g, Sodum 413 mg.
Exchanges: Meat 1, Fat 1.
Gentry, and Caroyn Wamson, M.S.
Tte: Scaoped Tuna
Categores: Dabetc, Fsh, Low-fat/ca
Yed: 5 servngs
1 c Soft breadcrumbs; 1/2 ts Sat substtute;
1 1/2 c Skm mk; 1/4 ts Pepper;
1 tb Margarne; 1 sm Onon; mnced
1 Egg; 1 ts Parsey fakes;
2 Egg whtes; 6 1/2 oz Water-packed tuna;
Heat breadcrumbs wth mk and margarne unt margarne mets.
Meanwhe, beat egg and egg whtes. Str n sat, pepper, onon,
parsey fakes, and tuna. Graduay str n hot mk and crumbs.
Pace n casseroe dsh and bake at 350 for 25-30 mnutes.
Nutrents per servng: Caores 165, fat 10gm, choestero 72mg,
carbohydrate 14gm, sodum 452mg.
Exchanges: Bread 1, Meat 1, Fat 1.
Page 14
Tte: Aoha Chcken
Categores: Dabetc, Poutry, Rce, Man dsh
Yed: 6 servngs
2 1/2 b Chcken peces; sknned -unsweetened
2 Chcken Bouon cubes; 1/2 c |uce from pneappe;
-Borden Low Sodum 1 ts Lght soy sauce;
1 tb Margarne; 2 tb Four;
1 c Green pepper; dced (1 med. ds Pepper;
-pepper) 4 1/2 c Rce; cooked
1 c Radshes; thny sced Chow men noodes; optona
1 c Pneappe chunks; canned,
Smmer the chcken n water wth bouon cubes. Remove meat from
bones and cut nto chunks. Save 1 cup of chcken broth. Whe
chcken s cookng, met margarne n fryng pan or wok and saute the
radshes, green peppers, and pneappe unt crsp tender, but not
brown. (Put rce on to cook.) Mx 1 cup saved chcken broth wth 1/2
cup pneappe |uce and 1 tsp. soy sauce. Add to pan.
Mx four wth 1 Tb. cod water and str to remove umps. Add to
vegetabes. Add cut up chcken and a dash of pepper, and cook unt
everythng s hot. Serve over rce. If desred, sprnke chow men
noodes on top. Serves 6. (Porton s 3/4 cup mxture served over
3/4 cup cooked rce.)
Exchanges: Bread 2 1/2, Meat 2.
Gentry, Caroyn Wams, M.S.
Tte: Monster Cookes
Yed: 36 servngs
1/4 c Egg; Whte 1 ts Vana
1/4 c Brown Sugar; 1/3 c Vegetagbe o
Page 15
1/2 c Sugar; 4 c Roed oats
-sugar substtubed may be 1 ts Bakng oats
Used 1/2 c Semsweet chocoate chps;
1 c Peanut butter; crunchy
Pace eggs whtes, sugars, peanut butter, vana and o n a mxer
bow and mx at medum speed to bend we. Add oatmea, bakng soda
and chocoate chps tp creamy mxture anmd mx at medum speed to
bend. Drop dough by 1 1/2 tabespoonfus (eve no 40 dpper) onto
cooke sheet that have been sprayed wth or ned wth aumnum fo.
Press each cooke down ghty to 1/2 thck wth back of a tabespoon
dpped n cod water. Bake at 350 for 12 mnutes, or unt cookes
are ghty browned and frm. Remove them to a wre rack and coo a
room temperature.
Food Exhcanges per servng: 1 STARCH/BREAD EXCFHANGE + 1 FAT
EXCHANGE CA: 137, fat 7g, CHO: 16 g, Na: 44mg, PRO: 4g, CHO: 0
Tte: Soft Moasses Cookes
Yed: 30 servngs
1/4 c Sugar; 1 ts Cnnamon;
1/2 c Moasses; 1 ts Gnger;
1/2 c Vegetabe shortenng; 1/2 ts Nutmeg;
2 Large eggs; 1/4 c Sugar;(dry sugar substtute)
2 3/4 c A-purpose four; 1/2 c Coffee;(hot)
2 ts Bakng soda; 1 tb Lemon |uce;
Cream sugar, moasses and shortenng together at medum speed unt
ght and fuffy. Add eggs and mx at medum speed unt creamy,
scrapng down the bow before and after addng eggs. Str four,
bakng soda, cnnamon, gnger, nutmeg, sat and dry sugar substtute
together to bend we, and then add, aong wth coffee and emon
|uce, to creamy mxture. Mx at medum. Mx at medum speed unt
creamy. Drop dough by 1 1/2 Tabespoon onto cookes sheets that have
been sprayed wth pan spray or ned wth aumnum fo. Bake at 375
for 12 to 14 mnuntes, or unt cookes are frm. Remove them to a
wre rack and coo to room temperuture.
Food exchanges per servngs: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 101, FAT: 4g, CHO: 15g Na: 103mg, PRO: 2g, CHO: 18mg
Page 16
Tte: Hermts
Yed: 24 servngs
1/2 c Margarne; (1 stck) -to 1/4 cup sugar
2/3 c Brown sugar; 1 ts Cnnamon;
2 Large eggs; 1/2 ts Nutmeg;
2 c A-purpose four; 1/4 ts Gnger;
1 ts Bakng powder; 1/4 c Engsh wanuts; chopped
1/4 ts Sat; 1/4 c Rasns;
Dry sugar substtute equa; 1/4 c Water at room temperature
Cream margarne and brown sugar together at medum speed unt ght
and fuffy. Add eggs and mx at medum speed for 1 mnute, scrapng
down the bow before and after addng eggs. Str four, bakng
powder, sat, dry sugar substtute, cnnamon, nutmeg, gnger,
wanuts, and rasns together to bend we. Add aong wth water,
to creamy mxture; mx at medum speed to bend we. Drop dough by
1 1/2 tabespoon onto cooke sheets that have been sprayed wth pam
spray or ned wth aumnum fo. Bake at 350 for 10 to 12 mnutes,
or unt cookes are browned on the bottom. Remove them to wre rack
cand cook to room temperature.
Food exchanges per servng: 1 STRACH/BREAD EXCHANGE & 1 FAT EXCHANGE
Caores: 114, FAT: 5g, CHO: 15g, Na: 89, PRO: 2g, Choestero: 23 mg
Tte: Chocoate Dunkng Cookes
Yed: 36 servngs
1/2 c Margarne; (1 stck) 1/2 c Egg whtes;
1/2 c Sugar; 2 c A-purpose four;
1/4 c Brown sugar; 1/4 c Cocoa;
Dry sugar substtute equa 1/2 c Bakng soda;
To 1/4 cup sugar; 1/4 ts Sat;
1 ts Vana;
Cream margarne, sugars and sugar substtute together unt ght and
fuffy. Add vana and egg whtes, and mx at medum speed unt
Page 17
creamy, scrapng down the bow before and after addng vana and
egg whtes. Str four, cocoa, bakng soda and sat together to bend
and add to creamy mxture. Mx at medum speed to bend. Cover and
refrgerate to 1 to 24 hours.
Return dough to room temperature. Ro out on a ghty foured
board to form a 12' square. Cut across dough a 4" ntervas to gve
3 sces whch 4" wde and 12" ong. Cut each sce n 12 equa
porton, 1" by 4". Pace dough on cooke sheets that have sprayed
wth pam spray or ned wth aumnum fo. Bake at 350 for about 10
mnutes, or unt cookes are frm. Remove them to a wre rack and
coo to room temperature.
Varatons: Cnnamon Dunkn' Cookes. Omt Cocoa. Add 1/4 c
a-purpose four and 1 1/2 t cmmamon to the four and other dry
ngredents. Lemon Dunkn' Cookes. Omt cocoa. Add 1 t emon
favorng and grated rnd from 1 emon aong wth the vana, and
add 1/4 cup of a-purpose four to the four and other dry
ngredents.
Food exchanges per servng: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 93, FAT: 4g, CHO: 13g, Na: 33mg, PRO: 2g, CHO: 0
.
Tte: Vera's Buttermk Cookes
Yed: 24 servngs
1/2 c Margarne; (1 stck) 2 c A-purpose four;
2/3 c Sugar; 2 tb Dry Buttermk;
Dry sugar substtute equa; 1 ts Bakng soda;
1/4 cup sugar; 1/4 ts Sat;
1 Egg; (arge) 1/3 c Water at room temperature
1 ts Vana;
Cream margarng, sugar, and dry sugar substtute together at medum
speed unt ght and fuffy. Add egg and vn and mx at medum
speed for 30 seconds, scrapng down the bow before and after addng
the egg and vana. Str four, dry buttermk, bakng soda and sat
mxture, aong wth water, to creamy mxture, and mx at medum speed
to bend we. Drop dough by 1 1/2 tabespoonfus onto cooe sheeet
that have been sprayed wth pan spray orned aumnum fo. Press
cookes down on the bottom. Remove them to a wre rack and cook to
room temperature.
Food exchanges per servng: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE
Caores: 96, FAT: 4g, CHO: 13g, Na: 107mg, PRO: 2g, Choestero: 12mg
Page 18
Tte: Pecan Oatmea Cookes
Yed: 24 servngs
1 c Roed oats; 1/4 c Egg; whtes
1/2 c A-bran, Bran Buds, Fber 1 ts Vana
One or 100% Bran 3 ts Water
1/4 c Pecans; 1 c A-purpose four
1/2 c Margarne; (1 stck) 1/2 ts Bakng powder
1/2 c Sugar; 1/2 ts Bakng soda
1/2 c Brown Sugar; 1/4 ts Sat
Pace oatmea, cerea and pecans n a bow and mx ghty. Set
asde. Cream margarne and sugars together at medum speed unt
ght and fuffy. Add eggs whtes vana and water, and mx at
medum speed for 1 mnute, scrapng down the bow before and after
addng egg whtes, vana and water. Str four, bakng powder,
bakng soda and sat together and add to creamy mxture and mx at
medum speed ony unt oatmea s bended nto dough. Drop by 1 1/2
tabespoonfus onto a cooke sheet that have been sprayed wth pam
spray or ned wth aumnum fo. Bake at 375 for about 12 mnutes;
then remove cookes to a wre rack and coo to room temperature.
Food exchange per servng: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
Caores: 127, FAT: 6g, CHO: 17g, Na: 139mg, PRO: 2g, Choestero: 0
Source: Derrests for Dabetcs by Mabe Cavaan, R. D.
Tte: Amsh Sugar Cookes
Yed: 24 servngs
1/2 c Sugar; 1 ts Lemon or aomond favorng
1/3 c Powdered Sugar; 2 tb Water
1/4 c Margerne; (1/2 stck) 2 1/4 c A-purpose four
1/3 c Vegetabe o 1/2 ts Bakng soda
1 Egg; (arge) 1/2 ts Cream of tartar;
1 ts Vana 1/2 ts Sat
Page 19
Pace sugars, margarne and o n a mxer bow and mx at medum
speed unt creamy. Add egg, bana, favorng and water, and mx
at medum speed for 30 seconds, scrapng down the bow before and
after addng these ngredents. Str remanng ngredents together
to bend we; add to creamy mxture and mx at medum speed to
bend. Form dough nto 24 bas usng 1 tabespoon dough per ba.
Pace bas on cooke sheets that have been sprayed wth pan spray or
ned wth aumnum fo. Press bas down eveny to 1/2' wth the
back of a tabespoon dpped n water. Bake at 375 for 12 to 14
mnutes, or unt cookes are browned on the bottom and ghty
browned around the edges. Remove cookes to a wre rack and coo to
room temperature.
Food exchanges: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
Caores: 107, FAT: 5g, CHO: 15g, Na: 50mg, PRO: 2g, Choestero:
mg. Source: Desserts for Dabetcs by Cavaan, R. D.
Tte: Chocoate Peppermnt Cookes
Yed: 36 servngs
1 c Margarne;(2 stcks) 3 c A-purpose four;
1 1/3 c Sugar; 1/2 c Cocoa;
1 ts Peppermnt; favorng 2 ts Bakng powder;
1/2 c Egg; whtes at room 1/4 ts Sat;
-temperature
Cream margarne and sugar together at medum speed unt ght and
fuffy. Add favorngs and egg whtes, and mx at medum speed for 1
mnute, scrapng down bow before and after addng favorngs and egg
whtes. Str four, cocoa, bakng powder and sat together to bend
we; add to creamy mxture. Mx at medum speed to bend we.
Cover and refrgerate from 3 hours to overnght.
Return dought to room temperture. Ro our on a ghty foured
board to 1/4 thck. Cut wth a 2 1/2 round cutter or an equvaent
cutter. Pace on cooke sheets that have been sprayed wth pan spray
or ned wth aumnum fo. Bake at 350 for 10 to 12 mnutes, or
unt cookes are amost frm. Remove cookes to a wre rack and coo
to room temperature.
NOTE: Cookes w be soft f kept n an artght contaner. If you
want them crsp, freeze them or keep them n a contaner that sn't
artght.
Food exchanges per servngs: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
Page 20
Caores: 115, FAT: 5g, CHO: 16g, Na: 98mg, PRO: 2g, Choestero: 0
Tte: Spoon Rver Roed Cookes
Yed: 36 servngs
1/2 c Vegetabe shortenng 1 ts Nutmeg; (optona)
1 1/4 c Sugar; 1 ts Bakng powder
2 Eggs, (arge) 1 ts Bakng soda
1 ts Lemon extract; 1 c Sour cream;
3 c A-purpose four
Cream shortenng and sugar together at medum speed unt we
bended. Add eggs and favorngs, and beat at medum speed unt
creamy, scrapng down the bow before and after addng eggs and
favorngs. Str four, nutmeg f desred, bakng powder, bakng soda
and sat together to bend we; add, aong wth sour cream to
creamy. Cover and refrgerate from 3 hours to overnght. Return dough
to room temperature. Ro out on a ghty foured board to 1/4"
thck. Cut wth a 2 1/2 round cutter or an equvaent (see Note
beow). Pace dough on cooke sheets that have been sprayed wth pan
spray or ned umnum fo. Bake at 350 for 8 to 10 mnutes, or
unt cookes are ghty browned. Remove them to a wre rack and
coo to room temperature.
NOTE: Nutrtve vaues for these cookes are based on the use of
the 2 1/2 round cutter and weght of a tte over 1 ounce per
cooke. You may use other cutters as ong as the fnshed cooke
weghs about 1 ounce per cooke, and you mght even make a 2-ounce
cooke and fgure the nutrtve vaue and exchanges as twce those
for the smaer cooke. You may add favorngs other than vana and
emon; f add nuts, rasns and the ke, however, you are aterng
the nutrtve vaues and exchanges for each cooke.
Food Exchanges per servng: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
Caores: 108, FAT: 5g, CHO: 15g, Na: 54mg, Choestero: 18mg. Source:
Desserts for Dabetes by Mabe Cavaan, R. D.
Tte: Back Wanut Cookes
Page 21
Yed: 24 servngs
1/2 c Margerne; (1 stck) 1 ts Back Wanut faverng;
2/3 c Sugar 1/4 c Water
Dry sugar substtute equa 2 c A-purpose four
-to equa to 1/4 cup sugar 1/3 c Back Wanuts (chopped)
(optona) 2 ts Dry buttermk
1/4 c Egg; (whtes) 1 ts Bakng soda
Cream margarne, sugar and dry sugar substtute together at medum
speed unt ghty and creamy. Add egg whtes, favorng and water,
and mx at medum speed for 30 seconds, scrapng down the bow before
and after addng egg whtes, favorngs and water. Str four, nuts,
dry buttermk, bakng soda and sat together to bend we, and add
to creamy mxture. Mx at medum speed to bend. Drop dough by 1 1/2
tabespoonfu onto cooke sheets that have been sprayed wth pan
spray or ned wth aumnum fo. Press each cooke down to 1/2
thck wth the back of a tabespoon dpped n cod water. Bake at
350 for 12 to 14 mnutes, or unt cookes are browned on the bottom.
Remove them to a wre rack and coo room temperature.
Food Exchanges servngs: 1 bread and 1 fat Caores: 107, CHO: 14g,
PRO: 2g, FAT: 5g, Na: 108mg, Choestero: 0
Tte: Sour Cream-Gnger Cookes.
Yed: 24 servngs
1/4 c Vegetabe o 1/2 ts Gnger
1/2 c Brown sugar; 1/2 ts Cnnamon
1/3 c Moasses; 1/2 ts Coves
1 Egg; (arge) 1/2 ts Sat
1/2 c Sour cream; 1/2 ts Bakng soda
2 c A-purpose four
Pace o, brown sugar, moasses, egg and sour cream n a mxer bow
and mx at medum speed to bend we. Str four, gnger, cnnamon,
coves, sat, and bakng soda together to bend we, and add to sour
cream mxture. Mx at medum speed unt creamy. Drop dough by 1 1/2
tabespoonfus onto cooke sheets that have been sprayed wth pan
spray or ned wth aumnum fo. Bake at 375 for about 10 mnutes,
or unt cookes are frm and ghty browned. Remove them to a wre
track and coo to room temperature.
Page 22
Food exchange servng: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
Caores: 92, FAT: 4g, CHO: 15g, Na: 90mg, PRO: 1g, Choestero: 14mg.
Tte: Beet Borscht
Categores: Dabetc, Soups/stews, Crockpot
Yed: 4 servngs
1 1/2 c Beet qud; draned of 1 1/4 ts Sat;
-can of beets 1 ts Fresh emon |uce;
3/4 c Tomato |uce; 1/4 c Pan ow-fat yogurt;
1/4 ts Onon powder;
Mx a ngredents except yogurt. Ch 2-3 hours n a covered |ar.
Serve n cockta gasses or sma gass bows, toppng each wth 1
tabespoon yogurt.
4 servngs (Yed: 2 cups) 1 servng: 1/2 cup
Nutrtve vaues per servng: 6 gm. carbohydrates; 2 gm. proten; 0
gm. fat; 36 caores; 0.6 gm. fber; 464 mg. sodum; 1 mg. choestero
Food Exchange per servng: 1 Vegetabe Exchange
Low-sodum dets: Ths recpe s not sutabe ------------------------
Tte: Mnestrone
Categores: Dabetc, Soups/stews, Vegetaran, Vegetabes, Crockpot
Yed: 6 servngs
1/2 c Ceery; thny sced 1/2 c Carrot; thny sced
3/4 c (1 g) Potato; cut 1" peces Cove Garc; mnced
16 oz Can Tomatoes; undraned 1 c Zucchn; thny sced
1/2 b Green Beans;cut n 1" peces 1/2 c Spaghett; broken
3 c Hot Water; 2 ts Instant Beef Bouon powder
1 ts Bas eaves; 1 tb Parsey Fakes;
In 3-qt casseroe, combne a ngredents. Cover. Mcrowave at Hgh
25-35 mnutes or unt vegetabes are tender, strrng once or twce.
PER SERVING: 35 caores, 315 mg sodum, 0 choestero Food
Page 23
Exchanges: 1 1/2 vegetabes Exchanges
Tte: Grandma Wess's Kmme Soup
Categores: Dabetc, Man dsh, Soups/stews, Crockpot
Yed: 4 servngs
2 tb Caraway seed; 1/4 ts Paprka;
1 1/4 tb Margarne; 2 tb Parsey; chopped
2 tb Four; dvded 2 ts Sat; maybe
4 c Water, dvded 1 Egg;
Cut a sma square of cheesecoth and te the caraway seed n t
securey, or sew the bag cosed to be srue that caraway seeds do not
fa nto the soup. Set asde. In a 2-quart pot met margarne and
str n 1 tb of four. Cook unt ght brown. Then graduay str n
1 c of water and the paprka, strrng constanty so that msture
doesn't ump. Add the remanng 3 cups of water. Add the caraway
seed, the parsey and t teaspoon of the sat. Cover and smmer for
15 or 20 mnutes. In a sma bow str together the remanng
tabespoon of four, the remanng sat, and the egg. Drop by
teaspoonfus, and the egg. Drop by teaspoons nto the soup. Cook 10
mnutes onger. Dscard bag of caraway seeds and serve.
Serves 4; 65 caores per servng.
Tte: Hearty Vegetabe Soup
Categores: Dabetc, Soups/stews, Man dsh, Crockpot, Vegetaran
Yed: 4 servngs
3 1/2 c Bong Water 1/2 c Green pepper; coarsey,
2 Chcken bouon cubes; - chopped
16 oz Can Tomatoes; 1/2 ts Sat
1/2 c Onon; chopped 1 tb Lemon|uce;
1/2 c Carrot; thny sced 1/2 ts Sage; crushed dred
1/2 c Ceery; dagonay sced 1/2 ts Pepper sauce; hot
Combne a ngrednets n a 3 to 4-qt pot. Brng to a bo, strrng
todssove boucoubes. Cover and smmer genty for 1 hour. Str
occaonay to break up tomatoes nto btszed peces.
Food Exchanges per servng: 2 VEGETABLE EXCHANGES CHO: 12g; PRO: 2g;
FAT: 1g; CAL: 54; Low-soum dets: Omt sat. Substtue ow-sodum
bouon cubes and unsated canned tomatoes. Add dred bas.
Source: The Art of Cookng for the Dabetc by Mary Abbott
Page 24
Hess,R.D.,M.S. and Katharne Mddeton
Tte: Tuscany Whte Bean Soup
Categores: Dabetc, Man dsh, Crockpot, Beans, Soups/stews
Yed: 4 servngs
1/4 c Onon; chopped 2 Bay eaves; arge
1/2 ts Garc; mnced 1 ts Dred bas; cr,b;ed
3 tb Ove o; dvded 1/2 ts Sat
1/2 b Dry great nothern beans; 1/2 ts Whte pepper; ground
-washed 2 tb Parsey; fresh chopped
2 qt Water 2 Green onon; chopped
Saute onon and garc n 2 tabespoons of ove o unt soft,
strrng often. Add bean, water, bay eaves, and bas. Brng
mxture to a bo, reduce to a smmmer, and cover. Contnue cookng
unt beans are tender, about 2 hours, addng more qud f
necessary and strrng occasonay. Season wth sat and pepper.
Coo soup, puree beans n a bender or food processor ftted wth
stee bade. Return pureed soup to pot; reheat over moderate heat.
strrng often. Bend n remanng ove o. Serve soup hot,
garnshed wth chopped parsey and green onons. If soup s too
thck, add water or chcken broth.
Food Exchange Per Servng: 2 1/2 STRARCH/BREAD EXCHANGES + 1 LEAN MEAT
EXCHANGE + 1 FAT EXCHANGE CAL: 293; CHO: 37g; PRO: 13g; FAT: 11g;
SOD: 256; CHOL: 0g; Low-Sodum Dets: Omt Sat.
Source: The Art of Cookng for the Dabetc by Mary Abbott Hess,
R.D.,M.S. and Katharne Mddeton
Tte: Ro Grande Kdney Bean Soup
Categores: Dabetc, Soups/stews, Man dsh, Crockpot, Beans
Yed: 6 servngs
1 s Bacon; 3 c Beef broth;
1 ts Garc; mnced 3 Bay eaves;
1/2 c Onon; chopped 1/2 ts Sat;
2 1/2 c Kdney beans; canned wth 1/8 ts Ground pepper; freshy
-qud 1/4 ts Dred bas; crumbed
Fry bacon over medum heat n heavy fryng pan; crumbe bacon and set
Page 25
asde. Reheat bacon drppngs over medum heat; saute garc and
onon unt tender, strrng occaonay. Puree beans n bender or
food processor ftted wth stee bade and str nto onon mxture.
Bend n crumbed bacon and remanng ngredents, strrng
occasonay unt soup s hot. Remove and dscard by eaves. Soup
w thcken as t stands and be thnned wth water or addtona
beef broth.
Food Exchanges per servng: 1 VEGETABLE EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1/2 FAT EXCHANGE CHO: 19g; PRO: 8g; FAT: 3g; CAL: 136
Low-sodum dets: Ths recpe s not sutabe.
Tte: Tex-Mex Corn Soup
Categores: Dabetc, Mexcan, Soups/stews, Crockpot, Man dsh
Yed: 8 servngs
1 tb Margarne -qud
1/2 c Onon; chopped 16 oz Whoe Kerne corn; ncudng
1 c Sweet red pepper -qud
1 ts Red pepper fakes; 1/4 ts Sat
4 c Chcken broth 1/4 ts Ground whte pepper; fresh
17 oz Creamed corn; ncuded
Met margarne n a arge saucepan; saute onon and sweet pepper wth
red pepper fakes unt tender, strrng occasonay, about 2
mnutes. Sr n chcken broth and both cans of corn. Contnue
cookng unt the s very hot. Add sat and pepper and serve
nnedatey.
Food exchanges per servng 2 STARCH EXCHANGES + 1 FAT EXCHANGE CHO:
31g; PRO: 6g; FAT: 8g; CAL: 205; Low-sodum dets: Omt sat and
substtute unsated broth and cannned vegetabes.
Tte: Chnese Chcken Corn Soup
Categores: Dabetc, Soups/stews, Crockpot, Vegetabes, Man dsh
Yed: 6 servngs
Page 26
3 c Chcken broth; 2 tb Cod water
8 1/4 oz Can creamed corn; 1 2 Egg; whtes
1 c Chcken; dced, cooked, 2 tb Parsey; fney, mnced,
-sknned -fresh
1 tb Cornstarch
Combne chcken broth, corn, and chcken peces n a arge saucepan.
Brng mxture to a bo over medum heat, strrng occasonay.
Bend cornstarch wth cod water and add to soup. Contnue cookng,
uncoverd, for 3 mnutes. Beat egg whtes unt foamy; str nto
soup. Reduce heat to a smmer and cook unt foamy. Lade soup nto
ndvdua bows and garsh wth parsey. Serve hot.
Food Exchanges per servng: 2 MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGES. CHO: 14g; PRO: 16g; FAT: 4g; CAL: 156; Low-sodum dets:
Substtute unsated broth.
Tte: Back Bean Soup
Categores: Dabetc, Man dsh, Soups/stews, Crockpot, Beans
Yed: 6 servngs
1 s Bacon; 2 1/2 c Water
1/2 c Onon; chopped 1/2 ts Cumn
1 c Ceery; 1/2 ts Sat
2 1/2 c Back beans; cooked, draned 1/2 ts Ground pepper, freshy
Fry bacon over medum heat n sma heavy n sma heavy fryng pan;
crumbe bacon and set asde. Heat bacon drppngs over medum heat;
saute onon and ceery unt tender, strrng occasonay. Puree
beans n bender or food processor ftted wth stee bade str nto
vegetabes. Mx n crumbed bacon and remanng ngredents, strrng
occasonay unt soup s hot. Soup w thcken as t stands and
can be thnned wth addtona water. Serve hot.
Food Exchanges per servng: 1 STARCH EXCHANGE + 1/2 FAT EXCHANGE CHO:
18g; PRO: 6g; FAT: 3g; CAL: 124; Low-sodum dets: Omt sat.
Hess,R.D.,M.S. and Katharne Mddeton.
Page 27
Tte: Fsh Chowder
Categores: Dabetc, Man dsh, Crockpot, Fsh, Vegetabes
Yed: 6 servngs
1 b Fsh fets; fresh or 1/2 c Ceery; chopped wth eaves
-frozen 1/3 c Catsup;
4 s Bacon; 2 ts Worcestershre sause;
3/4 c Onon; chopped 1 ts Sat
16 oz Can tomatoes; 1/8 ts Thyme; dred
2 c Bong water 1/8 ts Mar|oram;
1 c Potatoes; raw dced 1 tb Parsey; mnced, fresh
1/2 c Carrot; dced
Thaw fsh fets f frozen. Remove bones and skn from fsh; cut
fsh nto 1-nch peces. Cut bacon nto 1/2-nch peces. In a arge
saucepan over moderate heat, fry bacon unt crsp, turnng
freguenty. Add onon, and cook and str over moderate heat unt
tender and transucent. Cut tomatoes nto bt-szed pece. Add
tomatoes, tomato qud from can, and a remanng ngredents
except the fsh and the parsey to the onons. Brng to a bo;
reduce heat to ow, cover, and smmer for about 45 mnutes. Add
fsh; cover and smmer for another 10 to 12 mnutes, unt fsh
fakes and s tender. Garnsh each servng wth a sprnke of parsey.
Food Exchanges per servng: 2 MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGES CHO: 14g; PRO: 22g; FAT: 8g; CAL: 213;
Low-sodum dets: Omt sat. Omt bacon. Use unsated cannned
tomatoes and ow-sodum catsup
Hess,R.D.,M.D. and Katarne Mddeton.
Tte: Greek Egg-Lemon Soup
Categores: Dabetc, Soups/stews, Man dsh, Rce, Crockpot
Yed: 4 servngs
4 Chcken bouon cubes; 1/4 ts Mxed herb seasonng;
4 c Bong water Dash of coarsey ground
2 tb Rce; raw -pepper
2 md Eggs; beaten Parsey sprgs
2 tb Lemon |uce, fresh
Dssove bouon cubes n bong water; add rce sowy so as not
to stop the bong. Cover, reduce heat to ow, and et smmer
genty for 15 mnutes or unt rce s tender but frm. Combne eggs
and emon |uce. Sowy pour haf of hot mxture nto egg mxture,
strrng qucky. Return to remanng soup, and cook over very ow
heat 3-4 mnutes, strrng constanty, unt mxture s smooth and
Page 28
coats the spoon. (Avod bong or hgh heat to prevent curdng.)
Str n herb seasonng mmedatey. Food exchanges per servng; 1/2
STARCH EXCHANGE + 1/2 MEDIUM-FAT EXCHANGE CHO: 6g; PRO: 4g; FAT: 3g;
CAL: 69; Low-sodum dets; Substtute 4 cups unsated chchen broth
for bouon cubes and water.
Source: The Art of Cookng for the Dabetc by Mary Abbot Hess,
D.R.,M.S. and Katharne Mddeton
Tte: Zucchn Soup
Categores: Dabetc, Soups/stews, Sde dshes, Crockpot, Curres
Yed: 4 servngs
1 b Sma zucchn; ceaned & 2 tb Water
-sced thny 1/2 ts Curry powder;
1 tb Margarne; 1/2 ts Sat
2 tb Onon; chopped fney 1/2 c Skn mk;
1 Cove garc; crushed 1 3/4 c Chcken broth;
Set asde a few sces of zucchn for garnsh. Heat margarne n a
heavy, deep sket. Add onon, arc, remanng zucchn, and water.
Cover and smmer genty for 10 mnutes; str wth a wooden spoon
whe cookn. Remove from heat; add a remanng ngredents and mx
we. Turn nto bender of food proccessor ftted wth ste bad and
bend for 30 seconds. Serve hot or we ched. Garnsh each bow
wth thn sces of zucchn.
Food Exchanges per servng; 1 VEGETABLE EXCHANGES pus 1 FAT EXCHANGE
CHO: 6g; PRO: 3g; FAT: 4g; CAL: 64
Low-sodum dets: Omt sat. Substtute unsated chcken broth.
Source: The Art of Cookng for the Dabetc by Mary Abbot Hess, R.D.,
M.S. and Katharne Mddeton.
Brought to you and yours va Nancy O'Bron and her Mea Master
Tte: Sunday Itaan Vegetabe Soup
Categores: Dabetc, Man dsh, Soups/stews, Vegetabes, Crockpot
Yed: 6 servngs
1/2 c Dry navy beans; 1 c Zucchn; sced
Water 1/2 c Ceery; sced
4 c Chcken broth; 1/2 c Chck peas; (garbanzo beans)
Page 29
3/4 c Carrot; sced, peeed -draned canned
1/2 c Potato; sced wth pee 1/2 c Rotn or other pasta;
1 tb Corn o; -uncooked
1/2 c Onon; sced 1 tb Parsy; fney mnced fresh
16 oz Can Itaan tomatoes; 2 ts Dred bas; crumbed
-ncudng qud 1/4 ts Sat
2 c Cabbage; sced thny 1/4 ts Ground pepper; freshy
Cover navy beans wth water n a arge pot. Over medum heat, brng
|ust to the bong pont. Remover pan from heat, cover, and et
stand for 1 hour. Dran. Add chcken broth, carrot, and potato.
Cover and cook over medum heat unt vegetabes are amost tender,
about 35 mnutes. Heat o n a sma sket and saute onon unt
tender. Add onon and a remanng ngredents to soup pot. Cook 15
mnutes or unt pasta s cooked. Serve hot
Food exchanges per servng: 2 STARCH EXCHANGES + 1 VEGETABLE + 1 FAT
EXCHANGE.
CHO: 34g; PRO: 12g; FAT: 4g; CAL: 216;
Low-sodum dets: Omt sat. Substtute canned vegetabes and broth
Tte: Mushroom Vegetabe Soup
Categores: Crockpot, Dabetc, Soups/stews, Man dsh, Vegetabes
Yed: 6 servngs
1 b Mushrooms; fresh 2 c Water
2 tb Margarne, dvded 1/4 c Tomato paste;
1 c Carrot; fney chopped 2 ts Parsey fakes or
1 c Ceery; fney chopped 1/4 c Fresh parsey; mnced
1 c Onon; fney chopped 1 Bay eaf;
1 Garc; cove mnced 1/2 ts Ground pepper; freshy
13 3/4 oz Can condensed beef broth; 2 tb Dry sherry
Wash mushrooms; sce haf of them and set asde. Chop remanng
mushrooms and saute them n 1 tb margarne n a arge pot. Add a
the vegetabes (except the sced mushrooms) and cook 6-7 mnutes,
strrng often. Str n a other ngredents except the mushrooms,
the remanng margarne, and the sherry. Smmer, covered, for 1
hour. Puree soup n the bender or food proscessor ftted wth stee
bade. Saute the sced mushrooms n the remanng 1 tb of margarne.
Return pureed soup to pot; and sauteed mushrooms and sherry. Reheat
over moderate heat, strrng.
Page 30
Food Exchanges per servng: 2 VEGETABLES EXCHANGES + 1 FAT EXCHANGE
Low-sodum dets: Omt sat. Substtute unsated beef broth and
unsated margarne.
Tte: Asparagus Saad wth Pecans
Categores: Dabetc, Saads, Vegetabes, Sde dshes, Vegetaran
Yed: 6 servngs
Water -(see Index)
24 Asparagus spears, fresh -=OR=-
- medum-szed 6 tb -prepared ght mayonnase;
6 Red eaf ettuce; eaves 2 tb Pecans; chopped
6 tb Buttermk mayonnase;
Brng arge pot of water to bo. Wash asparagus and snap off tough
bottoms os stems. When water s bong, add asparagus and et water
return to a bo. Cook about 3 mnutes, unt asparagus s crsp but
tender. Remove asparagus, run t under cod water, and refrgerate to
ch. At servng tme, ne sx saad pates wth ettuce and
arrange four spears on each. Top saads th 1 tb of Buttermk
Mayonnase or commerca ght mayonnase and sprnke wth 1 ts
chopped pecans.
Food Exchange per servng: 1 VEGETABLE EXCHANGE; CHO: 9g; PRO: 3g;
FAT: 2g; CAL: 41 Low-sodum dets: Ths recpe s exceent.
Hess.,R.D.,M.S. and Katharne Mddeton
Tte: Indan Carrot Saad
Categores: Dabetc, Saads, Vegetabes, Vegetaran, Sde dshes
Yed: 8 servngs
1 tb Corn o 1/2 ts Garc; mnced
1 tb Lme |uce 4 c Carrots; sced & cooked
1/2 ts Cumn; ground 1/2 c Wheat sprouts or cooked
1/2 ts Cnnamon Wheat berres; for garnsh
Page 31
1/4 ts Sat
Whsk o and me |uce together n arge bow. Whsk n cumn,
cnnamon, sat and grc. Sr n carrot. Cover and refregerate
unt cod. Serve ched, garnshed wth wheat sprouts.
Food Exchanges per servng: 2 VEGETABLE EXCHANGES
Low-sodum dets: Ths recpe s sutabe.
Source: The Art of Cookng for the Dabetc by Mary Abbot
Hess.,R.D.,M.S. and Matharne Mddeton
Tte: Crsp & Coo Mdde Eastern Saad
Categores: Dabetc, Saads, Vegetabes, Vegetaran
Yed: 6 servngs
1 Green pepper; chopped 1 tb Fresh d;
2 Medum Tomatoes; chopped -or
1 Medum cucumber; chopped 1 1/2 ts Dred d weed;
- and peeed 1/2 ts Sat
3 Green onon tops; chopped 1/2 ts Ground pepper
1 c Pan ow-fat yogurt;
Toss green pepper, tomatoes, cucumber, and green onons n a
medum-sze bow. In a sma bow combne yogurt, d sat, and
pepper. Spoon yogurt mxture over saad and toss.
Food Exchange per servng: 1 VEGETABLE EXCHANGE
CHO: 7g; PRO: 3g; FAT: 1g; CAL: 44; Low-sat dets: Omt sat.
Source: The Art of Cookng for the Dabetc by Mary Abbort Hess,
Tte: Romane, Red Onon, and Fenne Saad wth Tart Lme Dress
Yed: 4 servngs
6 oz Romane ettuce; 1 c Caufowerets;
Page 32
1 1/2 c Fenne bub; shredded 1/2 c Red onon; sced
-(about 1 arge bub)
---------------------TART LINE DRESSING--------------------------
1/2 c Lne |uce; fresh 1/4 ts Sat;
1 tb Ove o; 1/4 ts Ground pepper; fresh
1 c Garc; mnced 1/4 ts Paprka;
SALAD:
Wash, dry, and tear ettuce nto bte-szed peces. Arrange ettuce
peces n a saad bow; toss wth shredded fenne, caufowerets,
and red onon. Prepare Tart Lme Dressng. Sprnke dressng over
saad and toss |ust before servng.
TART LIME DRESSING:
Combne a ngredents and mx we.
Food Exchanges per servng: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
Brought to you and yours va Nancy O'bron and her Mea Master
Tte: Tomato, Bas, and Mozzarea Saad
Categores: Dabetc, Man dsh, Saads, Vegetabes, Cheese
Yed: 4 servngs
1 b Tomatoes; arge, red, very, 8 Bas; fresh
-rpe (2-3 tomatoes) 2 ts Ove o
2 oz Mossarea cheese; shredded Dash cracked pepper
Sce tomatoes crosswse nto 1/2-nch-thck sces, 4 sces per
tomato. Arrange 2-3 sces on each saad pate. Sprnke the
mossarea on top each tomoato. Cut fresh bas eaves nto strps
and top each tomato wth bas. Drzze ove o over the tops and
add a dash of pepper. En|oy!
Food Exchanges per servng: 1 VEGETABLE EXCHANGE + 1 MEDIUM-FAT-MEAT
EXCHANGE.
CHO: 6; PRO: 5g; FAT: 4g; CAL: 70;
Low-sodum dets: Ths recpe s sutabe.
Brought to you and yours Nancy O'Bron and her Mea-Master
Page 33
Tte: Chcken and Barey Saad
Categores: Dabetc, Saads, Man dsh, Vegetabes, Poutry
Yed: 5 servngs
2 c Water 1/2 c Tomatoes; chopped
2/3 c Barey; uncooked quck- 1/2 c Red onon; chopped
-cookng barey 2 tb Lemon |uce; fresh
2 c Chcken; dced cooked 1 tb D|on mustard;
1/2 c Ceery; dced 5 Lettuce; eaves
Brng water to a vgorous bo n a medum saucepan over hgh heat.
Str n barey; return to a bo. Reduce heat, cover, and smmer
8-10 mnutes or unt barey s tender, strrng occasonay. Dran
f necessary; coo. Toss barey wth remanng ngredents excpt
ettuce. Serve on ettuce eaves.
Food Exchanges per servng: 2 LEAN MEAT EXCHANGES + 1 STARCH EXCHANGE
+ 1 VEGETABLE EXCHANGE; CHO: 24g; PRO: 19g; FAT: 4g; CAL: 213;
Low-sodum dets; Ths recpe s exceent.
Tte: Buttermk Mayonnase
Categores: Dabetc, Dressngs
Yed: 8 servngs
1/2 ts Granuated geatn 1 tb Water
1 tb Cod water 1 c Buttermk; made from skm
1/2 ts Dry mustard; -mk
1/4 ts Sat 2 ts Green onon; fney chopped
Few grans freshey ground 2 ts Parsey; mnced fresh
-pepper
Soak geatn n 1 tb cod water. Dssove over hot water. Mx
together mustard, sat, pepper, and 1 tb water unt smooth. Combne
a ngredents except parsey and bend we. Ch unt t begns
to tcken. Beat genty unt smooth; str n parsey. Turn nto a
|ay and cover. Ch servera hours.
Food Exchanges per servng: Up to 2 tabespoons may be consdered
"free" CHO: 2g; PRO: 1g; FAT: 0; CAL: 14; Low sodum dets: Omt sat.
Hess,R.D.,M.S. Brought to you and yours va Nancy O'Bron and her
Mea Master
Page 34
Tte: Appesauce Cnnamon Muffns
Categores: Dabetc, Desserts, Breakfast
Yed: 12 servngs
1 1/4 c Oat Bran cerea; uncooked 3/4 c Unsweetened appesause
1 c Whoe wheat four; 1/2 c Honey;
2 ts Ground cnnamon; 1/2 c Vegetabe o;
1 ts Bakng powder; 1 Egg;
3/4 ts Bakng soda; 1 ts Pure vana extract;
1/2 ts Sat 1/4 c Wanuts;
Preheat oven to 375. Coat 12 medum-sze cups wth vegetabes o or
ne wth paper bakng cups. In medum bow combne Oat Bran cerea,
four, cnnamon, bakng powder, soda, and sat. In arge bow
combne appesauce, honey, o, egg, and vana. Str n dry
ngredents; mx we. Str n nuts. F prepared muffn cup amost
fu. Bake 15-20 mnutes or unt goden brown. Serve warm.
Food Exchanges per servng: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
+ 1/2 FRUIT EXCHANGE.
CHO: 23g; PRO: 3g; FAT: 7g; CAL: 159; Low-sodum dets: Omt sat.
Source: The Are of Cookng for the Dabetc by Mary Abbott
Tte: Oat Bran Muffns
Categores: Dabetc, Ouckbreads, Breads/bm
Yed: 12 servngs
2 1/4 c Oat bran Cerea; uncooked 3/4 c Skm mk;
1/4 c Nuts; chopped 1/4 c Honey;
1/4 c Rasns; 2 Eggs, beaten
2 ts Bakng powder 2 tb Vegetabe o
1/2 ts Sat
Pre heat oven 425. Coat 12 medum-sze muffn cups wth vegetabe
o or ne wth paper bakng cups. In arge bow combne Oat Bran
cerea, nuts, rasns, bakng powder, and sat. Add remanng
ngredents; mx |ust unt dry ngredents are mostened. F
prepared muffn cups amost fu. Bake 15-17 mnutes or unt goden
brown. Serve warm.
Page 35
Food Exchanges per servng: 1 STARCH EXCHANGE + 1 FAT EXCHANGE
CHO: 14; PRO: 3g; FAT: 5g; CAL: 114; Low-sodum dets: Omt sat.
Tte: Cracked Wheat Carrot Loaf
Categores: Dabetc, Breads/bm
Yed: 12 servngs
1/2 c Bong water 1 ts Sat
1/4 c Cracked wheat; 1 c Carrot; shredded
1 Package actve dry yeast; 1 Egg;
1/4 c Warm water 2 1/3 -2 2/3 cups a-purpose
1/3 c Skm mk; warm -four
1/4 c Margarne 2/3 c Oat Bran Cerea
1/4 c Brown sugar; frmy packed
In sma bow pour bong water over cracked wheat; et stand 15
mnutes. Dran excess water; set asde. Dssove yeast n warm
water. In are bow combne mk, margarne, brown sugar, sat,
carrot, and egg. Add dssoved yeast and cracked wheat. The
margarne may not met competey. In sma bow, combne 1 cup of
the a-purpose four and Oat Bran cerea; add to yeast mxture. Add
enough remanng a-purpose four to make a moderatey stff dough.
Turn out onto a ghty foured surface. Knead about 10 mnutes or
unt dough s smooth and eastc. Shape nto ba. Grease arge
bow. Pace dough ub bow turnng once to coat surface. Cover; et
rse n warm pace about 1 1/2 hours or unt neary doube n sze.
Grease 9" by 5" oaf pan or coat wth vegetabe pan-coatng. Punch
dough down; shape nto oaf. Pace n prepared pan. Cover; et rse
n warm pace about 1 hour or unt neary doube n sze. Meanwhe
heat oven to 375. Bake 25-30 mnutes, shedng crust wth aumnum
fo after 20 mnutes of bakng. Remove from pan; coo on wre rack.
Food Exchanges per servng: 2 STARCH EXCHANGES
Low-sodum dets: Omt sat. Substtute unsated margarne.
Page 36
Tte: Yankee |ohnnycake
Yed: 16 servngs
1 c Sfted a-purpose four; -to 1 tabespoon sugar
1 c Cornmea; yeow 1 Egg; medum beaten
1 ts Bakng soda 1 c Buttermk, made from skm
1/2 ts Sat -mk
Sugar substtute equveaent 3 tb Vegetabe o
Preheat oven to 400 degrees. Prepare an 8" by 8" by 2" pan wth
vegetabe o coatng. Sft together a dry ngredents. Combne
egg and buttermk and add to dry ngredents a at once; add o.
Str (do not beat) |ust unt dry ngredents are mostened. Pour
nto the prepared pan and bake 25-30 mnutes. Cut nto 16 2-nch
squares.
Food Exchanges per servng: 1 STARCH EXCHANGES + 1/2 FAT EXCHANGE
CHO: 13; PRO: 2g; FAT: 3; CAL: 91; Low-sodum dets: Omt sat
Tte: Whoe Wheat Pta Bread
Yed: 12 servngs
1 pk Actve dry yeast; 2 1/4 c A-purpose wheat four;
1 ts Honey;(needed 4 yeast acton 1/2 c Whoe wheat four;
1 c Pus 2 tbs warm water 1 ts Sat
(110-115) water
Add yeast and honey to warm water n a medum-sze bow; et stand
unt foamy, about 5 mnutes. Combne the fours and sat n a arge
mxng bow. Pour yeast mxture nto center and str unt dough can
be gathered nto a ba. Knead dough foured board unt smooth.
Pace dough n a arge, ghty oed bow. Cover wth a damp towe
and pace n a dry, draft-free pace unt dough had doubed, 1 to 2
hours. Punch down dough; pace on ghty foured board. Dvde
dough nto 12 equa peces. Shape nto crces and pace on nonstck
cooke sheets. Aow to rest, covered wth damp towe for 30 mnutes.
On ghty foured board, ro out each pece of dough to a crce,
about 5 nches n dameter. Pace on cooke sheets; et stand about
30 mnutes. Bake on mdde rack of preheated 500 oven for 5 mnutes.
Page 37
Remove ptes from cooke sheets and et coo on rack. Store n
artght contaner n refrgerator. To serve, reheat wrapped n
aumnum fo at 350 for 10 mnutes.
Food Exchanges per servng: 1 1/2 STARCH EXCHANGES
CHO: 21g; PRO: 3g; FAT: 0g; CAL: 99 Low-sodum dets: Omt sat.
Source: The Art of Cookng for the Dabetc by Mary Abbott Hess,R.D.,
M.S.
Brought you and yours va Nancy O'Bron and her Mea Master
Tte: Date Tapoca
Categores: Desserts, Dabetc, Low-fat/ca
Yed: 4 servngs
1 Egg, separated 1/8 ts Sat
2 c Skm mk 12 Dates, quartered
3 tb Tapoca 3/4 ts Vana
Beat egg yok. Mx n saucepan wth mk, tapoca and sat. LeZ
YOnd 5 mn.
Beat egg whte unt stff. Set asde. (My note: my mxer w
beat a arge egg whte but not a medum one.)
Brng tapoca mxture to a bo over medum heat. Add dates and cook,
strrng constanty 6 to 8 mnutes or unt thck. Remove from heat,
add vana. Genty fod tapoca mxture nto egg whte.
Coo at room temperature, strrng occasonay. Refrgerate unt
ched.
1/2 cup servng - 155 caores, 2 Starch/Bread exchange 6.2 gm
proten, 1.7 gm fat, 30.1 gm carbohydrate, 145.8 mg sodum, 384.8 mg
potassum, 2.2 gm fber, 70 mg choestero.
Source: Am. Dabetes Assoc. Famy Cookbook Vo 1, 1987 Shared but
not tested by Ezabeth Roder, Nov 93
Tte: Spansh Bugur
Categores: Dabetc, Vegetaran, Vegetabes, Beans
Yed: 8 servngs
2 tb Vegetabe o; 1 ts Tarragon;
Page 38
1 c Carrot; thny sced 1 ts Sat;
1/2 c Onon; Coarsey chopped 1 pn Freshy ground pepper;
1 c Garc; fney chopped 1 c Ceery; coarsey chopped
1 1/4 c Bugur; 1 c Green pepper; coarsey chop
3 c Hot chcken or beef broth; 1 c Garbanzo beans; cooked &
19 oz Can;tomatoes -draned
2 ts Paprka; 1/2 c Soy nuts; coarsey chopped
Bugur (cracked wheat), garbanzos (chck peas) and soy nuts combne to
provde compete proten whch tastes as good or even better than
Spansh rce.
Heat o n a frypan. Add carrot, onon and garc. Str-cook over
medum heat 5 mn. Add bugur. Contnue to str-cook about 3 mn
unt bugur s coated wth pan |uces.
Add broth, tomatoes, paprka, tarragon, sat and pepper. Heat to a
bo; reduce heat, cover and smmer 30 mn. Str n ceery, green
pepper, chck peas and soy nuts; cover and smmer 15 mn onger unt
bugur s tender and |uces are absorbed.
Turn off heat, et stand, covered, 10 mn. Fuff wth a fork. Makes
8 cups.
1 cup servng - 201 caores, 1 proten choce, 2 starchy choces 32
grams carbohydrate, 7 grams proten, 5 grams fat.
Source: Choce Cookng, Canadan Dabetes Assoc. 1986 Shared but not
tested by Ezabeth Roder, Nov 93
Tte: Spced Lent Casseroe
Categores: Dabetc, Casseroes, Man dsh, Vegetaran, Low-fat/ca
Yed: 8 servngs
1/4 ts Crushed red ch fakes 3 Garc coves; mnced
1/2 ts Turmerc 2 c Shredded green cabbage
1 pn Asafetda (optona) 2 c Cooked brown rce
2 tb Canoa o 3 c Cooked brown ents
1 c Sced scaons 1 c Vegetabe stock
1/2 c Chopped green be pepper 1 c Frozen peas; thawed
Preheat oven to 350 degrees F.
In a arge sket, saute ch, turmerc and asafetda n o for 2
mnutes.
Add scaons, be pepper, garc and cabbage and saute for 5
mnutes.
Page 39
Combne wth rce, ents, stock and peas n a bakng dsh and bake
for 20 mnutes. Serve warm.
Per servng: 229 ca, 10 g prot, 27 mg sod, 39 g carb, 4 g fat, 0 mg
cho, 35 mg cacum
HINT: Serve wth Gngered Carrot and Spnach Supreme (recpe separate)
Source: Vegetaran Gourmet, Autumn 1993 Typed for you by Karen
Mntzas
Tte: Gngered Carrot and Spnach Supreme (Shaah Paak)
Categores: Vegetabes, Dabetc, Vegetaran, Sde dshes
Yed: 6 servngs
1/2 c Sced scaons 1/2 c Vegetabe stock
2 Garc coves; mnced 1 ts Grated fresh gngerroot
1/2 ts Turmerc 1/2 ts Corander powder
2 tb Ove o 1/2 c Grated fresh coconut
3 c Coarsey grated carrots 1 1/4 c Frozen spnach
1 Ceery rb; grated -- thawed and draned
Saute scaons, garc and turmerc n o unt scaons are soft.
Add remanng ngredents, smmer for 10 mnutes and serve.
Per servng: 124 ca, 3 g prot, 80 mg sod, 13 g carb, 8 g fat, 0 mg
cho, 78 mg cacum
HINT: Substtute packaged shredded coconut for fresh
Source: Vegetaran Gourmet, Autumn 1993 Typed for you by Karen
Mntzas
Tte: Strawberry-Pneappe Parfat
Yed: 4 servngs
1 tb Unfavored geatn (1 pkg) 1/2 c Unsweet. crush. pneappe
1/3 c Cod water 3/4 c Unsweet. frozen strawberres
1 c Vana ce mk
Sprnke geatn over cod water. Pace over ow heat, strrng
constanty unt geatn dssoves. Dran pneappe and thaw
strawberres.
Page 40
Add ce mk and fruts. Str genty unt mxed. Porton nto 4
ndvdua dshes. Refrgerate unt servng tme. Do not freeze.
not tested by Ezabeth Roder Nov 93.
Tte: Pumpkn Frutcake
Categores: Cakes, Desserts, Dabetc
Yed: 16 servngs
1/2 c Unswt. appe orange |uce; 1 ts Bakng powder;
1/2 c Rasns; 1 ts Ground cnnamon;
1 c Dred fgs; Chopped 1/2 ts Ground nutmeg;
1 c Pumpkn; cooked or canned 1/4 ts Ground aspce
2 tb Sugar; 1/8 ts Ground coves;
1/4 c Vegetabe o; 1/2 c Wanuts; chopped
1 1/2 c Whoe wheat four; Orange; rnd grated
1 ts Bakng soda (2 ts dry)
Combne the |uce, rasns and fgs n a bow. Let stand for 1 hour
or overnght.
Beat together the pumpkn, sugar and o. Str n the frut mxture.
Add the four, bakng soda, bakng powder and spces. Mx we. Add
the nuts and orange rnd. Str to bend we.
Pour the batter nto a ghty oed 8 x 5 nch oaf pan. Bake n
325 F oven for 40 to 45 mnutes, or unt a toothpck nserted nto
the center comes out cean. Let coo n the pan for 5 mn.
Remove from pan and coo thoroughy on a wre rack. Wrap n fo and
refrgerate unt ready to use.
1/2 nch sce - 160 caores, 1 bread exchange, 1 frut, 1 fat 26
grams carbohydrate, 3 grams proten, 6 grams fat, 69 mg sodum, 221
mg potassum, 0 choestero
Source: Am. Dabetes Assoc. Hoday Cookbook, Betty Wedman, 1986
Shared by Ezabeth Roder, Nov 93.
Tte: Spcy Pumpkn Pe
Categores: Pes, Desserts, Dabetc, Low-fat/ca
Yed: 8 servngs
1 Pastry she, 9" 1 ts Ground cnnamon;
Page 41
1 1/2 c Pumpkn; canned 1/2 ts Ground nutmeg;
2 Eggs; beaten 1/2 ts Ground gnger;
1 c Low-fat mk; 1/4 ts Sat
3 tb Lqud ca-free sweetener * 1 pn Ground coves;
2 tb Brown sugar; packed Lght vana ce cream 7%bf
* The most common qud sweetener n Canada s SugarTwn. 3 tb. s
the sweetness equvaent of 12 tb sugar or 3/4 cup.
Prck pastry she wth a fork. Bake n 450 F oven for 8 mn.
Str together pumpkn, egg, mk, sweetener, sugar and seasonngs.
Pour nto partay baked pe she.
Bake n 350 F oven for 50 mn or unt centre s amost set. Coo
sghty and then refrgerate.
Cut nto 8 wedges and serve each wth 2 tb. ght vana ce cream.
Preparaton 15 mn, cook 50 mn.
1/8 pe wth 2 tb ght vana ce cream, 173 caores 20 g
carbohydrate, 5 g proten, 9 g fat, 1 g fbre 1/2 starchy choce, 1/2
frut & vegetabes choce, 1 mk choce 2%, 1 1/2 Fats & Os choce
Compare wth Pumpkn Chffon Puddng f you want a ghter dessert. 79
caores, 1/2 mk, 1 fat exchange
Source: Choce Menus, Mar|ore Hoands & Margaret Howard 1993
Canadan Dabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by
Ezabeth Roder Oct 93
Tte: Turkey Noode Soup
Categores: Dabetc, Poutry, Man dsh, Soups/stews, Crockpot
Yed: 6 servngs
---------------------------STOCK--------------------------------
1 A bones from roast turkey 1 Stak ceery; chopped
7 c Water 1 Onon; quartered
1 Bay eaf;
----------------------------SOUP---------------------------------
1/4 c Broken noodes; 1/2" peces 1 ts Dred bas;
1 Ceery; Stack & eaves, chop 1 ts Dred thyme;
1 Carrot; chopped 1 ds Hot pepper sauce;
3 Green onons; sced Sat to taste
1/3 c Zucchn; grated Freshy ground pepper
My note: Remove bones from turkey or chcken before servng and
refrgerate or freeze unt you have tme to prepare the soup. I ke
Page 42
to do t the next day, f possbe, and make a batch of crackers
whe the soup s cookng.
STOCK: In stockpot or arge saucepan, combne bones, water, bay eaf,
ceery and onon. (Skn and drppngs may be ncuded, f desred.)
Smmer, covered about 4 hours. Stran, reservng stock. Let bones
coo, pck out any meat and add to the stock.
SOUP: In stockpot or saucepan, brng stock to bo; add noodes and
smmer for 5 mnutes. Add ceery, carrot, green onons, zucchn,
bas and thyme. Smmer for 10 mnutes. Str n hot pepper sauce,
season wth sat and pepper to taste. Makes about 4 1/2 cups.
3/4 cup servng - 91 caores, 1 1/2 proten, 1/2 frut & vegetabe
choce 5 grams carbohydrate, 11 grams proten, 3 grams fat 137 mg
sodum, 32 mg choestero
Source: The Lghthearted Cookbook by Anne Lndsay, Cdn. Heart
Foundaton 1988. Shared but not tested by Ezabeth Roder, Nov 93
VARIATIONS: Substtute rce for noodes. Use 6 cups chcken stock f
you start wthout bones For a man course, add 19 oz can chckpeas or
kdney beans, draned. Other addtons: green peas, chopped spnach,
asparagus, brocco, potato, squash or turnp.
Tte: Pumpkn-Bran Muffns
Yed: 8 servngs
1 c Four; 2 tb Vegetabe o
1/2 c Bran; 1/2 c Pumpkn; canned or cooked
1 tb Sugar; 1 Egg;
2 ts Bakng powder 3/4 c Orange |uce;
1/2 ts Bakng soda 1/3 c Rasns;
1/2 ts Ground cnnamon; 1 tb Wheat germ;
Combne a the ngredents, except the wheat germ, n a mxng bow.
Str to bend. Spoon nto ghty oed muffn tns (or paper bakng
cups sprayed wth non-stck spray - my choce.) Sprnke on the
wheat germ. Bake n a 400 F oven for 10 to 15 mnutes or unt
ghty browned.
1 muffn = 148 caores, 1 bread, 1 frut, 1 fat 25 grams
carbohydrate, 3 grams proten, 4 grams fat 123 mg sodum, 189 mg
potassum, 34 mg choestero
Source: Am. Dabetes Assoc. Hoday Cookbook by Betty Wedman 1986
Shared and tested by Ezabeth Roder, Nov 93 (The tastest bran
muffn from a dabetc book that I've eaten so far - a the bakng
Page 43
from the Hoday Cookbook has been good.)
Tte: Spcy Tomato Cockta
Categores: Dabetc, Beverages, Vegetabes
Yed: 8 servngs
1 Cucumber; 1 ds Tabasco sauce;
6 c Tomato |uce; canned 1 ts Worcestershre sauce;
3 Green onons; chopped 1 tb Prepared horseradsh;
2 tb Lemon; |uce
Pee and grate the cucumber. Z YOt to the tomato |uce wth the
remanng ngredents. Cover and refrgerate for 2 hours or
overnght. Stran before servng.
1 cup servng - 38 caores, 2 vegetabe exchanges 9 grams
carbohydrate, 2 grams proten, 0 fat, 369 mg sodum, 447 mg
potassum, 0 choestero.
Source: Am. Dabetes Assoc. Hoday Cookbook by Betty Wedman, 1986
Shared but not tested by Ezabeth Roder Nov 93
Tte: Low-Caore Eggnog
Categores: Dabetc, Beverages, Eggs, Low-fat/ca
Yed: 8 servngs
2 Eggs; separated 6 ts Equa sweetener; (3 pkg)
4 c Skm mk; 1/2 ts Brandy or rum favorng;
1 ts Vana; extract Ground nutmeg;
Combne the egg yoks and mk n a saucepan. Cook over medum heat
unt the mxture coats a meta spoon. Coo.
Beat the egg whtes unt soft peaks form. Add to the egg custard
mxture wth the vana, sweetener, and favorng. Mx ghty.
Cover and ch. Pour nto servng cups and sprnke wth nutmeg.
1/2 cup servng - 70 caores, 1/2 med-fat meat Exchange + 1/2 Mk
exch. 6 grams carbohydrate, 6 grams proten, 3 grams fat, 80 mg
sodum, 207 mg potassum, 74 mg choestero.
Page 44
Tte: Cranberry Concentrate
Categores: Dabetc, Beverages, Fruts
Yed: 8 servngs
2 c Cranberres; 2 Sces emon;
2 1/2 c Water 12 ts Artf. sweetener (aspartame)
Combne cranberres, water and emon sces n a staness stee or
ename saucepan. Brng to a bo; reduce heat and smmer uncovered
30 mn.
Add sweetener, str unt dssoved. Stran, strrng and mashng
berres unt a fary dry pup remans n straner. Store
concentrate n refrgerator.
OR Freeze n a shaow square pan. Cut t nto 8 equa bocks, then
wrap and store them n the freezer. OR freeze n a pastc ce cube
tray that hods 2 cups and makes 16 cubes.
CRANBERRY REFRESHER Dute 1/4 cup concentrate (1/8 recpe or 2 ce
cubes) wth 3/4 cup water, sugar-free gnger ae or soda water.
1 cup servng - 1 ++ extra, 12 caores 3 g carbohydrate
tested by Ezabeth Roder, Nov 93.
Tte: Frut Punch
Yed: 12 servngs
2 c Unsweetened pneappe |uce; 3/4 c Cub soda; ched
2 c Cranberry |uce cockta; Ice cubes
3/4 c Orange |uce; ched Lme sces;
Combne the ched ngredents n a punch bow |ust before servng.
1/2 cup servng - 30 caores, 1 frut exchange 7 grams carbohydrate,
0 proten, 0 fat, 0 sodum, 85 mg potassum, 0 cho.
Shared but not tested by Ezabeth Roder, Nov 93
Page 45
Tte: Hot Wassa
Yed: 18 servngs
4 c Unsweetened appe |uce; 1 Cnnamon stck;
3 c Unsweetened pneappe |uce; 3 Whoe coves;
2 c Cranberry |uce cockta; Lemon sces;
1/4 ts Ground nutmeg;
Combne a the ngredents n a arge kette and smmer for 10
mnutes. Serve hot.
1/2 cup servng - 65 caores, 1 frut exchange 16 grams
carbohydrate, 0 proten, 0 fat, 3 mg sodum, 128 mg potassum, 0 cho.
Tte: Fresh Corn Bsque wth Green Onons
Categores: Dabetc, Soups/stews, Crockpot, Low-fat/ca
Yed: 2 servngs
1/2 tb Vegetabe o; 1/4 Bay eaf;
1/4 Onon; chopped 1 1/4 c Corn; fresh or frozen
1/4 Carrot; chopped 1/8 ts Sat
1/4 Stak of ceery; chopped 1 pn Cayenne pepper;
1/2 Cove garc; mnced 1 tb Green onons; chopped
Or 1/4 tsp garc powder OR 1 tb fresh parsey
1 pn Turmerc; OR 1 ts dry parsey
1 c Water
My note: Shortcut verson of recpe for 8 servngs.
In medum saucepan, heat o over medum heat. Add onon, carrot,
ceery, garc. Cook, strrng for 2 mn. Str n turmerc and cook
for 1 mn. Add bay eaf and water, brng to smmer.
Add corn, smmer 10 mnutes. Dscard bay eaf. May be pureed n
bender or food processor n sma batches. Add sat and cayenne to
taste. Serve hot or cod and garnsh wth green onons or parsey.
Makes about 1 1/3 cup.
2/3 cup servng - 91 caores, 1 frut choce, 1 fat 4 grams fat, 0 mg
choestero, 150 mg sodum, 2 grams proten, 14 grams carbohydrate.
Source: The Lghthearted Cookbook by Anne Lndsay, Heart & Stroke
Foundaton of Ontaro 1988 Shared by Ezabeth Roder and tested wth
mk, Nov 93.
Page 46
Tte: Turkey-Barey Soup
Categores: Dabetc, Soups/stews, Vegetabes, Crockpot
Yed: 6 servngs
6 c Turkey or chcken broth; 1 Bay eaf;
1 c Turkey; dced cooked 1 ts Dry thyme;
1 c Pear barey; 1/4 ts Dred mar|oram;
1 Onon; chopped 1/4 ts Ground back pepper;
2 Ceery; staks, chopped 2 tb Chop.fresh parsey (2ts.dry)
3 Carrots; sced
Combne a the ngredents n soup pot or sow cooker. Cook over
ow heat n the sow cooker for 6 hours or smmer on the stove for 1
hour, or unt the carrots are tender and the barey s soft.
1/6 recpe - 181 caores, 1 ean meat, 1 bread, 2 vegetabe
exchanges 30 grams carbohydrate, 11 grams proten, 2 grams fat, 44 mg
Shared but not tested by Ezabeth Roder, Nov. 93
Long-gran rce has sghty ess carbohydrates and caores per cup
than barey f you wsh to substtute.
Tte: Roed Sugar Cookes
Yed: 36 servngs
2 c Margarne; 1 Egg;
1/2 c Sugar; 2 c Four;
1 ts Vana; extract 2 ts Bakng powder
Cream together the margarne, sugar, vana and egg unt ght and
fuffy. Add about 3/4 of the four and the bakng powder, reservng
the rest of the four for rong. Bend unt we mxed. Ch the
dough for 2 hours or overnght.
Ro out on a ghty foured surface unt 1/8 nch thck. Cut wth
a cooke cutter. Pace on an ungreased bakng sheet. Bake n a 375
degree oven unt ghty browned, about 5-10 mnutes. Coo before
storng. Makes about 72 cookes 2 nch sze or 6 sma cooke sheets
of varous szes.
Page 47
My note: If you aren't too fussy, square or random shapes from the
edges can be cut wth a pastc knfe or anythng that s safe to use
on your rong surface. Decorate wth a tny pece of a cherry,
rasn or nut.
Two sma cookes = 58 caores, 1/2 bread exchange, 1/2 fat exchange
8 grams carbohydrate, 0 proten, 2 fat, 46 mg. sodum, 10 potassum,
8 mg choestero.
Shared and tested by Ezabeth Roder Nov 93.
Tte: Popcorn Drops
Categores: Dabetc, Desserts, Snacks, Cooky/bars, Low-fat/ca
Yed: 6 servngs
2 c Unsated popped corn; 1/4 ts Sat
3 Egg; whtes 1/4 ts Cream of tartar;
1/2 ts Bakng powder 2 tb Granuated sugar repacement
Pace popped corn n food processor or food grnder. Grnd nto
kerne-sze peces.
Beat egg whtes unt frothy and add bakng powder, sat and cream of
tartar. Beat nto stff peaks. Add sugar repacement, beatng unt
we bended. Fod popcorn peces nto stffy beaten egg whtes.
Drop by teaspoonfus onto ghty greased cooke sheets.
Bake at 350 F for 12 to 14 mnutes or unt ghty browned. Yed 36
cookes.
Exchange 6 cookes: Neggbe, 16 caores n 6 cookes.
Source: Dabetc Candy, Cooke & Dessert Cookbook by Mary |ane
Fnsand c. 1982 Shared but not tested by Ezabeth Roder, Nov 93.
Tte: Tofu Chop Suey
Categores: Dabetc, Tofu, Vegetaran, Vegetabes
Yed: 2 servngs
8 oz Tofu; 1/4 Sweet red pepper; svered
2 ts Vegetabe o; 1 1/2 c Fresh bean sprouts; washed
1/4 c Chcken broth; 1 tb Soy sauce; ow-sodum
1/4 ts Ground gnger; Fresh ground Pepper
1 c Ceery; stack Sat to taste;
Page 48
1 sm Onon; coarsey chopped
Freshy ground pepper & sat
Tofu suppes the proten, and tastes smar to chcken breasts, n
ths quck-to-prepare coorfu vegetaran man dsh.
Dran tofu, cut nto 3/4 nch peces. Pace between ayers of paper
towe and weght down wth a dnner pate. Let stand 10 mnutes to
compress and remove excess water.
Heat o, 2 tbsp broth and gnger n a frypan. Add ceery, onon
and red pepper. Str cook over medum heat 3 mnutes. Add bean
sprouts, contnue str-cookng 1 mn.
Str n remanng broth, soy sauce and tofu. Cook and str genty
over medum heat unt vegetabes are tender-crsp, and qud s
evaporated. Season to taste wth sat and pepper.
1 3/4 cup servng - 194 caores 13 grams carbohydrate, 13 grams
proten, 10 grams fat 2 proten choces, 1 frut & veg. choce, 1
fats & os choce
tested by Ezabeth Roder Nov 93
Tte: Whoe Wheat Four Tortas
Yed: 6 servngs
1/2 c Four 1 tb Vegetabe o
1/2 c Whoe wheat four 6 tb Warm water
1/4 ts Sat
Combne fours and sat. Mx water and 2 ts o, str nto four
mxture to make a soft dough. Dvde dough nto 12 even peces.
Shape each nto a sma ba. Coat pams wth remanng o. Ro
each ba n oed hands. Pace n a bow and cover wth a coth or
pastc wrap. Let stand about 15 mn.
Preheat an ungreased frypan. Shape each ba nto a very fat 4"
round patty. Ro out on a ghty foured surface to a 6 n crce.
Cook each round on preheated frypan unt bubbes form on top, and
undersde s fecked wth brown but not too crsp and st fexbe.
Stack cooked tortas, cover wth a dry coth towe. Serve
mmedatey or reheat n 350F oven before servng.
Cut n wedges and crsp to make chps for dps or serve wth meted
Page 49
cheese and ches as nachos.
Makes 6 servngs, each 2 tortas 6" 1 starchy choce, 1/2 fats &
os 14 g carbohydrate 3 g proten 2 g fat 86 caores
Source: Choce Cookng, Canadan Dabetes Assocaton c. 1986 Shared
by Ezabeth Roder
Tte: Chrstmas Cranberry Punch
Yed: 16 servngs
4 c Cranberry |uce cockta; 12 oz Sugar-free emon-me pop;
2 c Orange |uce; Whoe cranberres;
Combne the cranberry and orange |uces n a punch bow. Pour the
carbonated beverage down the sdes of the bow. Foat whoe
cranberres on the top.
1/2 cup - 51 caores, 1 frut exchange 13 grams carbohydrate, 0
proten, 0 fat, 3 mg sodum, 75 mg potassum, 0 mg choestero.
Source: Am. Dabetes Assocaton Hoday Cookbook by Betty Wedman
1986 Shared but not tested by Ezabeth Roder, Nov 93.
Tte: Turkey Spaghett Sauce
Categores: Dabetc, Poutry, Sauces
Yed: 6 servngs
1/4 c Onon; chopped 1 ts Dred bas
1 Garc cove; mnced 1 ts Dred thyme
1 ts Ove o; 3 c Chopped cooked turkey;
28 oz Can tomatoes; cut up Cooked noodes or macaron
6 oz Can tomato paste;
Saute the onon and garc n the o unt ghty browned. Add the
tomatoes, tomato paste, bas, thyme and turkey. Smmer for 20 to 25
mnutes whe cookng the noodes or macaron.
1/6 recpe not ncudng noodes - 215 caores, 3 ean meat, 2
vegetabe exchanges 9 grams carbohydrate, 22 grams proten, 10 grams
fat, 190 mg sodum, 627 mg potassum, 54 mg choestero.
Page 50
Tte: Mandebrot (Amond Bread)
Yed: 18 servngs
3 Eggs; 1 1/4 c Four
1/3 c Sugar 1 ts Bakng powder
2 tb Vegetabe o; 1/3 c Amonds; chopped banched
1 ts Vana extract 2 ts Ground cnnamon (ess needed
Beat the eggs and sugar together unt thck. Add the o and
vana and mx we. Str n the four, bakng powder and amonds.
Pour the batter nto a ghty oed and foured 9 x 5 x 3 nch oaf
pan |ust to cover the bottom of the pan.
Sprnke on the cnnamon. Add another ayer of batter and cnnamon.
Contnue unt a the batter and cnnamon are used.
Bake n 350 F oven for 20 to 25 mnutes or unt goden brown. Bread
w be dense. Remove from the pan and coo on a wre rack. Cut
nto 1/2 nch sces when ready to serve. Pace each sce on a
ghty oed bakng sheet and toast n a 400 F oven for 5 to 6
mnutes. (My note - warm brefy n mcrowave.)
1/2 nch sce - 55 caores, 1/2 frut exchange + 1/2 fat exchange 6
grams carbohydrate, 1 gram proten, 3 grams fat, 13 mg sodum, 11 mg
potassum, 44 mg choestero.
Shared and tested by Ezabeth Roder Nov 93
Tte: Turkey Barbecue for Sandwches
Categores: Dabetc, Sandwches, Poutry, Bbq/gr, Low-fat/ca
Yed: 4 servngs
16 oz Can tomatoes; cut up 1/4 c Onon; chopped
6 oz Can tomato paste; 1 ts Ch powder; (or to taste)
1 ts Powdered mustard; 2 c Turkey; chopped, cooked
Combne a the ngredents n a saucepan. Smmer for 10 to 15
mnutes, or unt the favors are bended. Spoon the mxture over
hamburger buns or toast.
1/4 recpe, not ncudng bun - 176 caores, 3 ean meat + 2
vegetabe exchanges 12 grams carbohydrate, 23 grams proten, 4 grams
Page 51
Shared but not tested by Ezabeth Roder, Nov 93.
Tte: Turkey Frttata
Categores: Dabetc, Poutry, Vegetabes, Low-fat/ca
Yed: 6 servngs
1/2 c Onon; sced 2 tb Lemon |uce;
1 Garc cove; mnced 1/8 ts Ground back pepper
1 tb O; 1 c Turkey; chopped
1 c Mushrooms; sced 6 Eggs; beaten
1 c Frozen spnach; dry chopped
Defrost and squeeze spnach dry. Saute the onon, garc and
mushrooms n the o for 5 mnutes. Add the spnach, emon |uce and
pepper. Cook over ow heat for 3 mn.
Add the turkey and eggs to the spnach mxture. Pour nto a greased
9 nch round bakng dsh. Bake n 350 F oven for 25 to 30 mnutes or
unt eggs are set. Cut nto wedges to serve.
1/6 recpe - 158 caores, 2 ean meat, 1 vegetabe, 1/2 fat exchange
4 grams carbohydrate, 15 grams proten, 9 grams fat, 106 mg sodum,
318 mg potassum 292 mg choestero.
Tte: Cranberry-Nut Bread
Yed: 15 servngs
1 c Whoe wheat four; 2 tb Vegetabe o;
1 c Unbeached a-purpose four 1 Egg;
1/4 c Sugar; 1 c Cranberres; frsh/frozen
1 tb Bakng powder; -chopped
2 ts Orange; rnd grated 1/3 c Rasns;
1 c Orange |uce; 1/3 c Wanuts; chopped
Combne the fours, sugar, bakng powder, and orange rnd n a mxng
bow. Add the remanng ngredents and str to bend we.
Pour nto an oed 9 x 5 nch oaf pan. Bake at 350 F for 45 to 50
Page 52
mnutes. Coo for 6 mnutes before removng from the pan.
Coo thoroughy on a wre rack. Store n a pastc bag or aumnum
fo for at east one day before scng.
1/15 recpe - 142 caores, 1 bread, 1/2 frut, 1 fat exchange 24
grams carbohydrate, 3 grams proten, 4 grams fat 55 mg sodum, 120 mg
Tte: Taco Saad wth Cumn Dressng
Categores: Dabetc, Saads, Poutry, Cheese
Yed: 8 servngs
8 Tortas; 1 ts Powdered mustard
2 tb Parmesan cheese; grated 1 ts Ground cumn
8 c Romane ettuce; 1/2 c Water
1/2 ts Sat 4 tb Vegetabe o
4 tb Red wne vnegar; 4 c Turkey; chopped cooked
1/4 ts Back pepper 1 ts Cumn seeds
1/4 ts Garc powder 6 g Rpe tomatoes; chopped
4 ts Lemon |uce 2 c Cheddar cheese; grated
Toast the tortas on a bakng sheet n a 400 F oven for about 10
mn. Whe hot, sprnke on the Parmesan cheese. Coo and break nto
bte-sze peces.
Chop the ettuce and arrange t n the bottom of a saad bow. Make
the cumn dressng by combnng the sat, vnegar, pepper, garc
powder, emon |uce, mustard, cumn, water and o n a bow or |ar.
Heat the turkey n a sket wth the cumn seeds. Sprnke chunks
of turkey over the ettuce. Add the tomato peces and cheese. Pour
on the cumn dressng and top wth torta chps.
1/4 recpe - 411 caores, 4 ean meat, 1 bread, 1 vegetabe, 2 fat
exchanges 20 grams carbohydrate, 33 grams proten, 23 grams fat 870 mg
sodum, 617 mg potassum, 88 mg choestero
Tte: Brown and Whte Rce Bread
Categores: Dabetc, Aergy, Rce, Vegetaran, Breads/bm
Page 53
Yed: 15 servngs
1 ts Sugar 1 tb Xanthan gum (2 tb Certo?);
1 tb Yeast (1 enveope) 2/3 c Skm mk powder;
1/4 c Warm water 1 1/4 c Warm water
1 1/2 c Brown rce four; 1/4 c Margarne
1 1/2 c Whte rce four; 3 Eggs;
1 ts Sat
Note: Genera Hnts on a prevous page says 1 tsp Certo or 1/2 tsp
xanthan gum can be used as a bndng agent n baked recpes
Dssove sugar n warm water. Sprnke yeast over water. Str
brefy. Let st for 10 mnutes unt foamy on top. Mx dry
ngredents together n a arge bow.
Met margarne n 1 1/4 cup warm water. Add ths mxture to the
softened yeast and n turn add ths to the dry ngredents. Beat
we. Add 3 eggs and beat we for 2 mnutes. Cover. Let rse unt
doube (1 1/2 hours).
Beat agan for 3 mnutes. Pour nto 9 x 5 nch greased oaf pan. Let
rse unt dough reaches the top of the pan. Bake at 400 F for 15
mnutes, cover wth fo f top s gettng too brown. Contnue
bakng for about 45 mnutes onger. Remove from pan and eave
unwrapped |ust unt coo.
1/2 sce - 1 starch choce, no further nutrton nformaton gven
Source: A Gude for the Dabetc Ceac, 1990 ISBN 0-921026-02-1
Canadan Ceac Assoc. 6519B Mssssauga Road, Mssssauga, Ontaro
L5N 1A6 (416) 567-7195 (area code may have changed to 905 n 1993)
Tte: Turkey-Orange Saad
Categores: Dabetc, Saads, Poutry, Curres
Yed: 4 servngs
2 c Turkey; chopped, cooked 1 Orange;
1/2 c Ceery; chopped 1 c Seedess grapes;
1/4 ts Sat 2 tb Mayonnase/saad dressng;
1/4 ts Curry powder 1 tb Shredded coconut; toasted
Combne the turkey, ceery, sat, and curry powder n a bow. Pee
and chop the orange. Add the orange, grapes, and mayonnase to the
turkey. Toss genty to mx. Sprnke on the coconut |ust before
servng.
1/4 recpe = 217 caores, 3 ean meat + 1 frut exchange 12 grams
Page 54
Tte: Pumpkn Tea Rng
Categores: Dabetc, Desserts, Breads/bm
Yed: 25 servngs
1 tb Actve dry yeast; 16 oz Pumpkn; canned
1/4 c Warm water 1 ts Cnnamon
1 c Mk; skm 1/2 ts Nutmeg
1/4 c Vegetabe o; 1/4 ts Coves
2 tb Sugar 1/2 c Dark rasns or currents;
1/2 ts Sat 2 tb Margarne
5 c Whoe wheat four; 2 tb Honey;
(5 1/2 c)
Soften yeast n the water. Combne the mk, o, and sat n a
arge bow wth 2 cups of the four. Add yeast mxture, pumpkn,
cnnamon, nutmeg, coves, and rasns. Mx we. Str n 3 more
cups of four. Beat. Transfer to an oed bow, cover wth damp
towe, and et rase n n a warm pace unt doubed n buk (about
1 hour). Punch down dough and turn onto a ghty four surface and
knead n the remanng four to make a smooth eastc dough, about 5
mnutes. Met the margarne and honey together n a saucepan. Break
off 2-nch of the dough and shape nto bas. Dp the honey mxture.
Pace n an oed 10-nch tube pan. Cover and et rase unt doubed
(about 1 hour). Bake n a 350 F oven for 50 to 60 mnutes. Coo 10
mnutes before removng from the pan. Serve warm.
Food Exchange per servng: 1 BREAD EXCHANGE pus 1 FAT EXCHANGE pus 1
FRUIT EXCHANGE
Tte: Chcken Saad Chnos
Categores: Dabetc, Saads, Man dsh, Vegetabes, Low-fat/ca
Yed: 4 servngs
2 c Chcken; cooked, cut up 1/2 ts Buk granuated artfca
1/2 c Zucchn; chopped -sweetener, ke Sugar Twn
1/2 c Radshes; chopped 1/2 ts Gnger; ground
1/4 c 2% yogart 3 c Letturce; shredded
1 tb Soy sauce
Page 55
In a bow, combne chcken, zucchn, and radshes. In a cup, combne
yogart, soy sauce, sweetner and gnger. Pour over chcken mxture to
coat eveny. Refrgerate at east 2 hours before servng, then toss
we genty. Dvde nto 4 portons. Makes 5 cups, 4 servngs
CAR: 2g; PRO: 15g; FAT: 7g; CAL: 131;
Tte: Aprcot Muffns
Yed: 8 servngs
1/2 c Aprcots; fney snpped 1/4 ts Ground cardamom or gnger;
1/3 c Unsweetened appe |uce; 1/3 c Chopped wanuts;
1 c Whoe wheat four; 3 tb Vegetabe o;
2 ts Bakng powder; 1 tb Sugar;
1/4 ts Bakng soda; 1 Egg;
Soak the aprcots n the appe |uce for 10 mnutes. Combne the
four, bakng powder, bakng soda, spce and wanuts n a bow. Beat
together the o, sugar, and egg. Add the aprcots, wth the |uce
and egg mxture to the four.
Mx |ust unt a the ngredents are bended. Spoon nto oed
muffn tns or (my choce) paper muffn cups (sprayed wth non-stck
spray). F cups 3/4 fu. Bake n 350 F oven for 10 to 15 mnutes,
or unt goden brown.
1 muffn - 182 caores, 1 bread exchange, 1/2 frut, 2 fat 22 grams
Shared but not yet tested by Ezabeth Roder, Nov 93.
Suggestons: Use rasns to test the recpe f you do not have
aprcots. Leave out wanuts to reduce the fat and use 2 egg whtes
nstead of the whoe egg to reduce choestero f desred.
Tte: Spcy Rce Paf wth Turkey
Categores: Dabetc, Man dsh, Poutry, Crockpot, Rce
Yed: 4 servngs
1 c Brown rce; 1 tb Vegetabe o
1/2 ts Cumn seeds; 2 c Turkey stock or water
Page 56
1/4 ts Ground gnger; 1/4 c Dark or goden rasns;
1/4 ts Ground cnnamon; 2 c Chopped cooked turkey;
4 Cardamom seeds; 1/4 c Pne nuts; or cashews;
4 Whoe coves; (chop cashews)
Toast cashews f usng. Saute the rce, cumn seeds, gnger,
cnnamon, cardamom seeds and coves n the o n a saucepan unt
the rce s browned. Add the stock or water and brng the mxture to
a bo.
Lower the heat and smmer for 45 to 50 mnutes or unt the rce s
cooked. Add the rasns, turkey, and nuts to the rce mxture. Serve
hot or cod.
1/4 recpe - 317 caores, 3 ean meat, 1 bread, 1/2 frut, 1 fat
exchange 24 grams carbohydrate, 25 grams proten, 14 grams fat, 190
mg sodum, 381 mg potassum, 54 mg choestero
Tte: Cnnamon Buns
Categores: Dabetc, Vegetaran, Ouckbreads, Breads/bm
Yed: 12 servngs
---------------------------DOUGH--------------------------------
1 1/3 c Lukewarm water 3 c Whoe wheat four
1 ts Honey
--------------------------FILLING-------------------------------
1/2 c Smooth natura peanut butter 2 tb Cnnamon
1/4 c Honey 2 tb Water
1/2 c Unsweetened appesauce 2/3 c Rasns
Combne the water, honey, and yeast n a arge bow. Let st for 5
mnutes unt foamy. Add the four 1 cup at a tme, beatng we
after each addton. When the dough becomes to stff to mx, turn t
out onto a foured board and knead for 5 to 10 mnutes unt smooth
and eastc. Put t n a very ghty oed bow, cover, and aow to
rse for 1 hour. <If a very ght dough s desred, you may punch t
down, cover, and aow to rse another 40 to 45 mnutes)
Whe the dough s rsng, combne the peanut butter and honey n a
saucepan and mx over ow heat unt easy bended (or warm n
mcrowave unt easy bended). Beat n a the remanng
ngredents except the rasns.
Remove the rsen dough from the bow and knead about ten tmes on a
cean board. Ro out nto a arge rectange about 15" X 14". Spread
Page 57
wth fng to 1/2" of the edge. sprnke rasns eveny over the
fng. Ro the rectange nto a og, startng at the 15-n sde,
pnch the edges to sea, and sce nto 1" thck rounds. <They w
be VERY gooey> Pace on a nonstck bakng sheet, cover, and aow to
rse for about 20 mnutes, or unt ght. Bake n a preheated 350 F
oven for 20 to 25 mnutes, unt goden brown on top.
Tte: Curry Turkey Str-Fry
Categores: Dabetc, Poutry, Low-fat/ca, Curres
Yed: 4 servngs
2 c Turkey; chopped cooked 1 b Fresh pea pods; snpped
1 1/2 ts Curry powder; 1 Sweet red pepper; sced
1 tb Soy sauce 1 tb Cornstarch;
4 Green onons; chopped 1 1/2 c Water
4 Ceery staks; chopped thn
Heat a nonstck wok or sket. Add the turkey, curry powder, soy
sauce, and onons. Saute unt the turkey s heated, about 2
mnutes. Add the ceery, pea pods and pepper. Str-fry another 3 to
4 mnutes. Add the cornstarch that has been dssoved n the water.
Cook |ust unt the qud thckens.
1/4 recpe = 151 caores, 3 ean meat, 1 vegetabe exchange 7 grams
Tte: Rye Yeast Bread
Categores: Dabetc, Aergy, Breads/bm
Yed: 1 servngs
1/3 c Water 3 tb O
1 c Whte grape |uce; 4 c Rye four
1 pk Ouck-rse yeast; (1 tb) -pus up tp 1/2 cup
1 ts Sat
Warm the water and grape |uce to about 115 F and str n the yeast.
Let the mxture stand for about 10 mnutes or unt t s foamy. Str
n the sat, o, and 2 cups of the four, and beat t wth a spoon
or mxer unt t s smooth.
Add enough of the rest of the four to make a soft dough. Knead the
Page 58
dough on a foured board for 10 mnutes. Pace the dough n an oed
bow, turn t over so the top of the ba s aso oed, and cover t
wth a towe. Let t rse n a warm (85 to 90 F) pace for about 45
mnutes, or unt t s doubed n voume.
Shape the dough nto a oaf, pace t n an oed 8 x 4 nch oaf
pan, and et t rse n a warm pace agan for about 30 mnutes, or
unt t doubes n voume. Bake at 425 F for 10 mnutes, then ower
the oven temperature to 350 F for an addtona 35 to 45 mnutes of
bakng. Remove t from the oven when the oaf s brown and has pued
away from the sdes of the pan sghty. Makes one oaf.
Source: Aergy Cookng Wth Ease by Ncoette M. Dumke, 1992 ISBN:
0-914984-42-X Many recpes n ths book requre specaty products
from a heath food store or ma order that are used for a rotatona
aergy det.
Tte: Rosemary Roasted Potatoes
Categores: Dabetc, Vegetabes, Sde dshes
Yed: 4 servngs
2 b Potatoes; peeed and dced 2 ts Crushed rosemary;
-nto 1" chunks 1 ts Garc; mnced
3 tb Ove o; 1/2 ts Sat
1 ts Paprka;
Toss dced potatoes wth ove o, paprka, garc and haf the
rosemary. Pace potatoes on a heavy bakng tray, sprnke wth
remanng rosemary and 1/2 t sat. Roast at 400 deg F for 1 1/2
hours, turnng often.
Serve as garnsh for roasts.
Source: Houston Chronce
Tte: Fak (Heenc Lent Soup)
Categores: Dabetc, Soups/stews, Vegetaran, Man dsh, Crockpot
Yed: 8 servngs
1 c Lents 4 Parsey sprgs
1 md Onon; chopped Mnt, fresh; bas or other
2 Garc coves; up to 3 -favorte herb
-chopped 1/4 c Ove o
1 Ceery stak; chopped 1 pn -Sat
3 Pum tomatoes, fresh; and 1 pn -Pepper
-|uces -OR- 3 tb Vnegar
Page 59
5 -Itaan type pum tomatoes Oregano, dred; for garnsh
1 Bay eaf
"Ths recpe aso appeared n my cookbook, The Food of Greece".
Wash ents n a soup pot. Cover wth 8 cups of cod water, and
brng to a bo. Cover the pot, turn off the heat, and et stand for
an hour. Brng to a bo, and str n the onon, garc and ceery.
Cover and smmer for 30 mnutes. Add the tomatoes. bay eaf, parsey,
your favorte herb and haf the o. Smmer for 30 mnutes, strrng
occasonay. Add enough water to make 8 cups. Remove the bay eaf.
Season the soup, and add the remanng o. Taste, and ad|ust the
seasonngs. Serve hot wth the vnegar and garnshed wth oregano,
rubbed between your pams.
SERVES:8
Nutrents for 3/4 cup Caores: 129 Exchanges: 1 starch/bread; 1 fat
g mg carbohydrate: 13 potassum: 282.5 proten: 5
sodum: 21 fat: 7 choestero: 0 fber: 2.5
SOURCE: _Dabetc Cookng From Around the Word_ by Vma Lacouras
Chantes posted by Anne MacLean
Tte: Renassance Pzza
Categores: Dabetc, Pasta, Vegetaran, Man dsh
Yed: 6 servngs
---------------------------SAUCE--------------------------------
2 c Carrots; peeed fney 1 tb Bas; chopped fresh
1 c Onons; fney dced 1 ts Oregano;
2 tb Garc; mnced 1 ts Parsey;
1/2 c Ceery; fney dced 1 pn Back pepper;
2 tb Ove o; 1 1/2 ts Sweetener;
1 1/2 ts Sea sat; 6 c Tomato puree;
1/4 ts Whte pepper;
---------------------------DOUGH--------------------------------
3/4 oz Dry yeast; 2 1/4 c Unbeached four;
2 1/2 c Warm water 2 tb Ove o;
1 tb Sweetener; 1 ts Sea sat;
2 1/4 c Pastry four; Cornmea;
-------------------------SPICE MIX------------------------------
2 tb Bas; 1/2 ts Garc powder;
2 tb Oregano; 1/2 ts Back pepper;
2 tb Parsey;
---------------------VEGETABLE TOPPING--------------------------
Page 60
3 c Onons; haved & sced 2 c Caufower peces;
2 c Mushrooms; thcky sced 4 tb Ove o;
2 c Brocco stems & forets;
SAUCE: Saute carrots, onons, garc & ceery n o for 5 mnutes.
Add seasonngs & saute another 5 mnutes. Add sweetener, then add
tomato puree & smmer 1 to 2 hours. Shoud yed 7 c sauce.
DOUGH: Dssove yeast n 1/2 c warm water wth sweetener. Let stand
t yeast starts to foam.
Mx fours together & combne yeast. Add o, sat & rest of water.
Knead to amke a medum stff dough. Dvde nto two peces. Lghty
o 2 arge rectanguar pans & sprnke wth cornmea. Ro out each
pece of dough to an even rectanguar shape. Let dough rse (about 1
hour). I punched the dough at ths pont before bakng. Prebake
doughs for 5 mnutes at 350F or t the guten sets. Remove from
oven.
SPICE MIX: Mx spces together t we bended.
VEGETABLE TOPPING: Mx vegetabes together & saute them n the o
for 4 to 5 mnutes. Remove from heat & transfer to a second pan f
not usng mmedatey.
TO ASSEMBLE: Spread about 1 1/2 c sauce on each crust. Add about 3 c
of vegetabe toppng & sprnke 2 ts spce mxture over the top. If
so desred, spread 1 c shredded soy cheese over the top. Bake at
375F for about 10 mnutes, onger f cookng from cod. (I found t
needed about 20 mnutes or onger, so keep an eye on t).
Brother Ron Pckarsk, "Frendy Foods"
Tte: Pesto Pzza
Categores: Dabetc, Man dsh, Vegetaran, Pasta, Vegetabes
Yed: 4 servngs
---------------------------DOUGH--------------------------------
1 tb Actve dry yeast; 1/4 c Ove o;
1 c Warm water 1 c Whte four;
1 ts Sat; 3 c Whoe wheat four;
2 tb Sweetener;
-----------------------PESTO TOPPING----------------------------
2 c Bas; densey packed fresh Zest from 1 emon
1/4 c Pne nuts; 1/3 c Ove o;
2 Garc coves; arge
---------------------VEGETABLE TOPPING--------------------------
Page 61
12 oz Marnated artchoke hearts; 1 c Zucchn; thny sced
3 g Tomatoes; sced thny 1/4 c Pne nuts;
DOUGH: Combne yeast, sweetener & warm water. Whsk n sat & o &
et st for 10 mnutes. Add fours, 1/2 c at a tme & knead for 10
mnutes, addng more four as necessary. Let rse for an hour.
Defate by punchng down the dough.
PESTO TOPPING: Process bas, pne nuts, garc & zest n food
processor t smooth. Wth bender runnng, drzze n the o to
form a thck paste.
TO ASSEMBLE: Sprnke 10" X 15" bakng sheet wth cornmea. Pace
dough n centre & press out from the centre t the bakng sheet s
covered wth dough. Spread dough wth a thn ayer of pesto. Arrange
artchoke hearts, tomato sces & zucchn eveny over the pzza. Dot
wth more pesto & sprnke wth pne nuts. Bake at 375F for 20
mnutes or t the crust s we cooked & browned.
"The Bg Carrot Vegetaran Cookbook"
Tte: Creamy Ranch Saad Dressng
Categores: Dabetc, Dressngs, Cheese, Low-fat/ca, Saads
Yed: 9 servngs
1 c Low-fat cottage cheese 1/2 ts Garc powder
2/3 c Low-fat pan yogurt 1/2 ts Dred bas
2 Green onons, chopped 1/4 ts Dred oregano
1 ts D|on mustard
In food processor or bender, process cottage cheese andyogurt unt
smooth. Pour nto bow and str n onons and seasonngs.
Cover and refrgerate for at east 30 mn so favours deveop. Store
for up to one week. Str before servng.
Makes 1 2/3 cups. Preparaton 10 mn, ch 30 mn or onger 1
servng 3 tbsp, 1/2 Mk Choce (2%) 3 g carb, 5 g proten, 1 g fat,
37 ca Source: Choce Menus by Mar|ore H. Hoands & Margaret Howard
1993 Canadan Dabetes Assoc.
COMPARISON: 3 tb commerca Ranch-stye dressng 216 ca Shared but
not tested by Ezabeth Roder Aug 93
Tte: Cranberry-Orange Bars
Page 62
Yed: 12 servngs
1/2 c Cranberres; chopped fney 1 Egg;
1 Oranges; ground wth skns 1/2 ts Vana;
1/4 c Rasns; 1/2 c Whoe wheat four;
2 tb Brown sugar; 1/2 c A-purpose four;
2 2/3 tb Margarne; 1 ts Bakng powder;
Ths s haf of the orgna recpe wth pan sze ad|usted.
Combne the cranberres, oranges, rasns, and brown sugar n a mxng
bow. Set asde.
Cream the margarne unt ght and fuffy. Add egg and beat we.
Bend n the vana. Graduay add the dry ngredents to the
creamed mxture.
Str n the cranberry mxture and pour the batter nto a greased 8
nch square bakng pan. Bake at 350 F for 30 to 40 mnutes or unt
browned on top. Coo n the pan on a wre rack. Cut nto bars.
One bar - 86 caores, 1 frut exchange, 1/2 fat exchange 14 grams
Tte: Cucumber Saad
Categores: Dabetc, Saads, Sde dshes, Vegetabes, Vegetaran
Yed: 10 nce foks
2 g Cucumber; peeed 2 c Garc; crushed or
2 c Pan ow-fat yogurt 1 ts Garc powder;
4 tb Vngar 1 ts Sat
3 ts Dred d weed; or 1/2 ts Fresh ground pepper;
2 tb Fresh d;
Sce cucumber engthwse and remove seeds. Dce the cucumber and add
remanng ngredents. Mx throughty and ch at east 1/2 hour
before servng. Ths was for 5 servngs, but sence I ke cucumber
so we I ncreased t for 10 nce foks....ove them eftovers!
Food Exchanges per servng: 1 VEGETABLE SERVING
CHO: 6g; PRO: 3g; FAT: 3g; CAL: 39; Low Sodum dets: Omt sat.
Page 63
Tte: Lenngrad Speca Buckwheat Pancakes
Categores: Dabetc, Ouckbreads, Breakfast, Pancakes, Breads/bm
Yed: 6 servngs
1/2 c A-purpose four; 1 g Egg; beaten sghty
3/4 c Buckwheat four; 1 c Water
1 ts Bakng powder 1 tb Margarne; Meted
2 ts Sugar substtute 1 ts Margarne; for cookng
Bend fours, bakng powder, and sugar substtute n bow. Mx n
egg, water, and meted margarne. Let batter stand for 10 mnuteats.
Met 1 teaspoon margarne n a 10-n nonstck sket over medum
heat. Drop batter by the tabespoonfu onto hot sket. Aow
pancakes to cook unt bubbes form around the pancakes. Thn
remanng batter wth addtona water f necessary. Turn pancakes
over wth a spatua. Contnue cookng unt pancakes are done. Pace
on heated dsh and contnue cookng unt a the pancakes have been
prepared.
Food Exchange per servng: 1 STARCH EXCHANGE + 1 FAT EXCHANGE
Low-sodum Dets: Ths recpe s sutabe.
Brought by to you and Yours va Nancy O'Bron and her Mea Master
Tte: Cod Turkey Reuben Sandwch
Categores: Dabetc, Sandwches, Man dsh
Yed: 4 servngs
----------------COLD TURKEY REUBEN SANDWISH---------------------
4 ts Pan Low-fat yogurt; -and of course cooked
8 s Rye Bread; 1 1/3 c Sweet & Sour Red Cabbage;
8 oz Turkey; breast thny sced -draned (recpe to foow)
------------------SWEET & SOUR RED CABBAGE-----------------------
1 b Red cabbage; shredded 1/2 ts Sat
1/2 c Cder vnegar; Sugar equvaent to a 2 tbs
1/2 c Water Sugar
2 tb Margarne
Page 64
SANDWICH: Spread 1 teaspoon yogurt on each 4 sces of rye bread.
Dvde the sced turkey among tops of the bread sces. Spoon 1/3
Sweet and Sour Red Cabbage on each sandwch; top wth remanng bread.
Food Exchange per servng: 2 STARCH EXCHANGES + 2 LEAN MEAT EXCHANGES
CHO: 31g; FRO: 22g; FAT: 5g; CAL: 254;
Low-sodum dets: Omt sat from Sweet and Sour Red Cabbage
SWEET AND SOUR RED CABBAGE: Put cabbage, vnegar, water, margarne,
and sat n a deep cookng pot. Cover and cook about 15 mnutes or
unt crsp-tender, ftng and turng wth a arge ktchen fork two
or three tmes. Remove from heat. Add sweetener to cabbage
graduay, ftng and mxng we wth a fork. Dran off any qud
Food Exchange per servng: 1 VEGETABLE EXCHANDGE + 1/2 FAT EXCHANGE
Low-sodum dets: Omt sat. Use unsated margarne.
Hess,R.D.,M.S.
After s a s sad and done, I thnk I woud doube the recpe for
the SWEET AND SOUR CABBAGE ony I woud use both green and red. What
the hay, do IT my way!!!! Cabbage s my thng!
Tte: Kay's Favorte Meat Loaf
Categores: Dabetc, Meats, Man dsh
Yed: 6 servngs
1 Beef bouon; 1/2 c Onon; chopped fney
1/2 c Bong water 1/4 c Ceery; chopped fney
2 s Bread; crumbed fne 2 ts Worcestershre sauce;
1 1/2 b 85% ean ground beef; 1 tb Catup
2 md Eggs; beaten sghty
Preheat oven to 350 f degree. Lne a shaow 8-nch bakng pan wth
fo. Dssove beef bouon cube n bong water n a arge bow.
Add a other ngredets except the catsup and bend we wth a
fork. Turn onto fo n pan and, wth hands, shape qucky nto a 6
by 4 1/2 nch by 2 nch oaf. Wth the du edge of a knfe make a
crsscross pattern across the top, spread wth catup across the top.
Cover oaf wth a tent of fo that does not touch the top. Bake 45
mnutes. Remove fo; bake, uncovered, another 45 mnutes. Remove
from oven and coo n pan for 2-3 mnutes before servng. Usng ths
moded metheod nstead of oaf pan aows the fat to dran from the
Page 65
oaf, whereas a oaf pan retans fat.
Nutrtve vaues per servng ( arge sce 4 1/2 by 2 by 1 nch, 1/6
of oaf):
Food Exchange per servng: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE + 1 FAT EXCHANGE
Lou-sodum dets: Substtute a ow-sodum cube.
============================================================
==========
=== Nurttve vaues per servng: (1 medum sce 4 4/2 by 2 by 3/4,
1/8 of oaf):
Food Exchanges per servng: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE
Low-sodum a ow-sodum bouon cube.
============================================================
==========
===
Tte: Szechwan Bean Curd
Categores: Dabetc, Man dsh, Meats, Tofu, Vegetaran
Yed: 4 servngs
4 oz 85% ean ground beef; 1 ts Seasame o;
1 c Green onons; wth tops 1/4 ts Hot o; (optona; see
-chopped -beow)
1 c Garc; mnced 1/4 ts Red pepper fakes;
3/4 c Chcken broth; 2 tb Cornstarch;
2 tb (ght) Soy sauce reduced 2 tb Water
-sodum 1 c Bean curd(tofu); cut nto
1 tb Che sauce; -1/2-nch cubes
Pace ground beef, green onons, and garc n a nonstck sket and
cook, strrng qucky, unt beef s browned. Str n chcken
broth, soy sauce, ch sauce, os, and red pepper fakes. Mx
cornstarch wth cod water. Add to sket. Cook. strrng
Page 66
constanty, unt sauce thckens. Genty str n bean curd. Contune
to cookng over medum heat 3 mnutes.
NOTE: Seasame o and hot o are avaabe n Orenta sectons of
food markets and n specaty stores.
Food Exchanges per servng: 2 LEAN MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE
Low-soum det: Ths recpe s not sutabe.
Hess,R.D.,M.S.
Tte: Hungaran Cabbage Ros
Categores: Dabetc, Man dsh, Vegetabes, Meats, Rce
Yed: 6 servngs
2 qt Water 1 1/2 c Tomato |uce;
12 g Green cabbage eaves; about 1 md Onon;
-1 pd. 1/4 ts Sat
1 c Cooked carrot; cooked 1/4 ts Freshy gound pepper;
1/4 c Raw brown rce; 2 c Garc; cruched
1 Egg; beaten sghty
Preheat oven to 325 F. Bo 2 quarts of water n a arge saucepan or
dutch oven. Arrange cabbage eaves oosey n pan. Cover and cook
over medum heat unt cabbage eaves are mp but not soft, about 8
mnutes. Dran and coo eaves. Puree carrot n bender or food
processor ftted wth stee bade; mx wth ground beef, rce, and
egg. Spoon 2 tabespoon of the meat mxture onto each eaf. Tuck
ends n and ro up |ey ro stye. Pace seam sde down n 9" by
13" bakng pan. Pour tomato |uce tomatoes, onon sces and
seasonngs over cabbage ros. Cover and bake 1 hour; uncover and
cook for an addona 30 mnutes.
Food Exchanges per servngs: 2 LEAN MEAT EXCHANGES + 1 STARCH
EXCHANGE + 1 VEGETABLE EXCHANGE
Low-sodum det: Omt sat. Substtute unsated tomatoe |uce and
unsated canned tomatoes.
Page 67
Brought by you and yours va Nancy O'Bron and her Mea Master
Tte: Gant Potato Pancake
Yed: 6 servngs
1 1/2 b Idaho potatoes; 1/4 ts Freshy ground pepper
1/4 c Onon; fney chopped 1 tb Margarne
1 ts Sat
Pare potatoes wth a vegetabe peeer. Grate potatoes on medum
grater nto a arge bow. Add onon, sat, and pepper and mx
ghty but we wth a bendng fork. Met margarne n a 10-nch
fryng pan and rotate to coat bottom and sdes of pan. Turn potatoes
nto pan; pat down and spread eveny. Cover pan tghty; turn heat
ow and et cook about 15 mnutes or undersde s browned. Take pan
off heat temporary. Put a 12-nch pate (or very arge pe pate)
unsde down on top of potatoes and, wth one hand hande of fryng
pan and the other hand gudng the pate, turn fryng pan unsde
down, then ft off the pancake. Ths put the pancake back on the
pate. Next, mmedatey sde pancake back nto the fryng pan,
browned sde up. Return to ow heat. Do not cover. Let cook for
another 15 mnutes or unt bottom s browned. To serve, cut eveny
nto 6 pe-shaped wedges.
Food Exchanges per servng: 1 STARCH EXCHANGE + 1 FAT EXCHANGE
Low-sodum dets: Omt sat. Use unsated margarne.
Tte: Baked "French Fres"
Yed: 5 servngs
2 g Potatoes 1/2 ts Sat
1 tb Vegetabe o; 1/8 ts Paprka;
Preheat oven to 450 F degree. Pee potatoes and cut nto sces 4
nches ong and 1/4 nch wde; pace n a bow of ced water to
crsp. |ust before cookng, turn onto paper towe and pat dry. Spread
Page 68
peces n one ayer of a shaow bakng pan. Sprnke wth the
vegetabes o. Shake pan to spread o eveny over potatoes. Bake
30-40 mnutes, turnng frequenty, unt god brown. Empty potatoes
onto paper towes. Sprnke wth sat and paprka.
Food Exchange per servng: 1 STARCH EXHANGE + 1/2 FAT EXCHANGE
Low-sodum dets: Omt sat. Use a seasoned sat substtute, f
aowed by your doctor.
Source: The Art of Cookng for the Dabetc by Mary Abbortt
Hess,R.D.,M.S.
Brought to you and your va Nancy O'bron and her Mea Master
Tte: Scaoped Potatoes
Yed: 5 servngs
1 b Potatoes; (about 3 md) 2 tb Margarne;
2 tb A-purpose four 3 tb Onon; fney chopped
1/2 ts Sat Hot water
1/2 ts Freshy ground pepper;
Preheat oven to 400 F degree. Prepare a 1 1/2 qt casseroe wth
vegetabe pan coatng. Pare potatoes; sce potatoes crosswse n
1/8-nch sces: f potatoes are arge, cut sces n haf n haf.
Mx together four, sat, and pepper. Pace haf of the potatoes n
prepared casseroe. Dot wth haf the margarne, sprnke haf the
seasoned four on top, then haf the onon. Repeat wth remanng
potatoes, margarne, seasoned four, and onon. Pour enogh hot water
n, at one corner ony, so that the water barey comes to the top of
the potatoes. Cover and bake 50 mnutes; then uncover and bake for
another 25-30 mnutes or unt potatoes are browned and tender.
Food Exchange per servng: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO:
17g; PRO: 2g; FAT: 5g; CAL 117; Low-sodum dets: Omt sat. Use
unsated margarne.
Tte: Prate Cakes
Page 69
Yed: 7 servngs
2 c Potatoes; mashed (fresh or Ing board)
-prefared from fakes) 1/4 ts Sat
1/2 c A-purpose four; unsfted 2 tb Onon; fney chopped
(reserve some 1 tb to four- 2 tb Margarne;
Turn mashed potatoes nto a arge bow. Add four, sat, and onon.
Mx thoroughy wth hands and fngers unt competey mxed and
smooth. Pat on a ghty foured board unt 1/2 nch thck. Cut
wth a 3-nch cooke cutter. Pace on a cooke sheet, cover ghty
wth waxed paper, and ch n refrgerator unt |ust before
cookng. To cook, use 1 tabespoon margarne at a tme. Met
margarne n a arge fryng pan or stovetop grdde. Fry cakes over
moderatey hot heat, turnng to brown on both sdes. Serve
mmedatey. Food exchange per servng: 1 STARCH EXCHANGE + 1 FAT
EXCHANGE CHO: 15g; PRO: 2g; FAT: 5g; CAL: 110
Low-sodum dets: Omt sat from orgna mashed potatoe mxture and
from recpe.
Certan Irsh fok refer to potato cakes as "prates". They are
great! Mx and shape ahead, then ch them before cookng.
Tte: Chcken Soup
Categores: Dabetc, Soups/stews, Man dsh, Crockpot
Yed: 8 servngs
3 b Chcken, cut n peces 1/2 c Uncooked barey
9 c Water 2 tb Lemon |uce
3 Ceery staks wth eaves 1 tb Sat
1 sm Onon 1/2 ts Pepper, freshy ground
1/2 c Chopped onon 1/4 ts Ceery seed
1/2 c Fney chopped carrot 1 1/2 c Green beans cut, fresh
1/2 c Chopped fresh parsey
Pace chcken, water, eaves from ceery and sma onon n a arge
saucepan. (Reserve ceery staks.)
Cover saucepan and brng to a bo; reduce heat and smmer 1 1/2 hours
unt chcken s tender. Remove chcken. Stran broth nto bow;
ch unt fat sets on top. Remove fat.
Remove skn and bones from chcken, dscard. Cut chcken nto
bte-szed peces, set asde. (My note: f you want ess than 8
servngs, freeze extra broth and chcken separatey n mea-szed
Page 70
portons.)
Return broth to saucepan. Chop reserved ceery staks, add to broth
wth chopped onon, carrot, parsey, barey, emon |uce, seasonngs.
Cover and smmer 20 mn.
Add fresh green beans and chcken; contnue cookng 15 mn or unt
beans are tender. Each servng 1 1/2 cup.
11 g carbohydrate, 14 g proten 5 g fat, 145 caores 2 Proten
Choces, 1 frut & veg. choce
Source: Choce Cookng c. 1986 Canadan Dabetes Assocaton Shared
by Ezabeth Roder, tested Sept 93 wth substtutons. From the
fes of A Rce, North PoeAaska, Feb 1994
Tte: Rasn Bars
Yed: 16 servngs
1 c Rasns; 1/4 ts Ground nutmeg;
1/2 c Unsweetened appe |uce; 1/4 ts Ground coves;
1 c Whoe wheat four; 1 Egg;
1/2 ts Bakng soda; 2 tb Vegetabe o;
1 ts Bakng powder; Grated orange rnd;
1 ts Ground cnnamon;
In a saucepan, combne the rasns and appe |uce. Brng to a bo
and coo.
Meanwhe, mx the four, bakng soda, bakng powder, spces, egg and
vegetabe o together. Add the rasn mxture and bend thoroughy.
Spread the mxture nto a ghty oed 8 nch square pan. Sprnke
on the grated orange rnd.
Bake n 350 F oven for 30 to 40 mnutes. Coo n the pan on a wre
rack and cut nto bars.
1/16 recpe - 76 caores, 1 bread exchange 14 grams carbohydrate, 2
grams proten, 2 grams fat 47 mg sodum, 109 mg potassum, 17 mg
choestero
Page 71
Tte: Chrstmas Frutcake Cookes
Yed: 36 servngs
1/2 c Vegetabe o 1/4 ts Ground aspce
1/2 c Brown sugar 1/4 c Mk
1 Egg 1/2 c Chopped wanuts
1 1/4 c Whoe wheat four 1/2 c Rasns
1/2 ts Bakng powder 1/2 c Snpped dred aprcots
1 ts Ground cnnamon 1/2 c Chopped dates
1/4 ts Ground coves
Cream together the o and sugar. Add the egg. Then bend n the
remanng ngredents. Drop by spoonfus onto a ghty oed bakng
sheet. Bake n 350 F oven for about 10 mnutes. Coo on a wre rack
and store n a tghty cosed contaner.
1 cooke - 77 caores, 1/2 frut exchange, 1 fat exchange 9 grams
carbohydrate, 1 gram proten, 4 grams fat 7 mg sodum, 70 mg
Tte: Turkey Chowder
Categores: Dabetc, Soups/stews, Man dsh, Crockpot
Yed: 6 servngs
1/2 c Onon; chopped 5 c Turkey or chcken broth;
1 c Ceery; sced 2 Potatoes; peeed, cubed
2 tb Margarne; 1 c Carrots; chopped
2 tb Four; 1 c Zucchn; sced
1/2 ts Sat; 1/2 c Unsweetened appe |uce;
1/4 ts Back pepper; ground 3 c Turkey; cooked chopped
1 ts Dred thyme;
Saute the onon and ceery n the margarne. Add the four, sat,
pepper and thyme. Graduay add the broth. Add the potatoes and
carrots. Cover and smmer for 15 mnutes or unt the vegetabes are
tender. Add the zucchn, appe |uce, and turkey. Contnue cookng
over ow heat for 10 mnutes.
1/6 recpe - 222 caores, 3 ean meat exchanges + 1 bread exchange 16
grams carbohydrate, 23 grams proten, 8 grams fat, 282 mg sodum, 570
mg potassum, 54 mg choestero.
Shared but not tested by Ezabeth Roder Nov 93.
Page 72
Tte: Peanut Butter Nuggets
Categores: Dabetc, Desserts, Cooky/bars, Low-fat/ca
Yed: 18 servngs
2/3 c Corn fakes; cruched 1/2 c Peanut butter;
1/2 c Unsweetened coconut; 2 tb Lqud honey or corn syrup;
-shredded
Combne 1/2 cup corn fake crumbs, coconut, peanut butter and honey;
mx thoroughy. Measure out 2 tsp portons, shape nto bas. Ro
n remanng corn fake crumbs. Ch unt frm, store n covered
contaner n refrgerator.
18 nuggets, each servng 1 nugget 1/2 frut & veg. choce, 1 fat &
os choce 5 g carbohydrate, 2 g proten, 4 g fat, 64 caores
Source: Choce Cookng, Canadan Dabetes Assocaton Shared by
Ezabeth Roder 6/93
Tte: Wd Rce-Turkey Saad
Categores: Dabetc, Saads, Poutry, Rce
Yed: 4 servngs
1/2 c Wd rce; 1/4 c Green onons; chopped
1 1/2 c Water; 1/4 c Ove o;
2 c Turkey; cooked chopped 2 tb Red or whte wne vnegar;
1 c Ceery; chopped 1/4 ts Back pepper;
1/2 c Sweet red pepper; Chopped 1/4 ts Ground nutmeg;
-(optona) 2 tb Fresh parsey eaves;
1/3 c Rasns; -chopped
1 Appe; chopped Chopped pecans; for garnsh
Cook the rce n the water unt tender, about 50 mnutes. Cut the
turkey nto bte-sze peces. Combne a the ngredents na bow
and toss. cover and ch unt ready to serve. Sprnke on the
pecans |ust before servng.
1/4 recpe = 422 caores 3 ean meat, 1 bread, 1 1/2 frut, 2 fat
exchanges 42 grams carbohydrate, 24 grams proten, 18 grams fat 344 mg
My note: I'd probaby make ths wth reguar rce, vegetabe o,
Page 73
reguar vnegar (or a ower caore dressng), 2 tsp dry parsey and
chopped amonds.
Tte: Prudhomme's Lemon D Chcken
Categores: Dabetc, Poutry, Man dsh, Low-fat/ca
Yed: 4 servngs
-----------------------SEASONING MIX----------------------------
1 ts Sat; 1/4 ts Back pepper;
1 ts Dweed; 1/4 ts Whte pepper;
1 ts Dred sweet bas eaves;
--------------------MEAT AND VEGETABLES-------------------------
8 Chcken breasts; boneess 1 1/2 c Defatted chcken stock;
- skness, (2 to 3 oz each) 2 c Onons; |uenned
1 tb Cornstarch PLUS; 1/2 c Fresh emon |uce; n a
2 ts Cornstarch; 2 pk Artfca sweetener;
1 c Appe |uce; - (1 gram each), optona
TO SEASON CHICKEN: Combne seasonng mx ngredents n sma bow.
Sprnke a surfaces of chcken eveny wth 2 teaspoons seasonng
mx. Rub t n we. Dssove cornstarch n 1/4 cup appe |uce. Set
asde.
Preheat heavy 10-nch sket, preferaby non-stck, over hgh heat
to 350 degrees for about 4 mnutes. Pace 4 chcken breasts n
sket. Lower heat to medum. Brown for at east 1 mnute per sde.
Remove chcken. Brown 4 more. Set a the chcken asde.
Return heat to hgh. Str n 1/2 cup stock, scrapng bottom of
sket to cear t of a browned bts. Add onons and remanng
seasonng mx. Str. Cook for 3 to 4 mnutes, or unt a qud
evaporates. Str n 1/4 of emon |uce. Scrape bottom of sket
agan to cear t. Cook for 3 to 4 mnutes, or unt qud
evaporates. Add 1/2 cup appe |uce. Cear bottom and sde of
sket. Cook for 2 to 3 mnutes, or unt about haf of the qud
evaporates.
Str n remanng 1 cup of stock, the 1/4 cup emon |uce and the
1/4 cup appe |uce. Brng to a bo (w take 2 to 3 mnutes),
whsk n the cornstarch-appe |uce mxture, and return to a bo.
Return the chcken to the sket, ower the heat to medum, and cook
unt the chcken s done a the way through, about 4 to 5 mnutes.
Turn off the heat, remove the chcken, and f desred, whsk n the
artfca sweetener.
Makes 4 servngs.
From: _Fork_In_The_Road_ by Chef Pau Prudhomme
Page 74
prnted n Rochester, NY _Tmes_Unon_ 11/29/93 Posted n COOKING
by: |ean Cody 12/1/93
Tte: Sugaress Cookes
Yed: 1 servngs
3 c Four; 3/4 b Butter; softened
1/2 c Water; -margarne f desred
Bend a ngredents. Ro nto bas usng about 1 teaspoon of
dough. Pace on ungreased bakng sheets. Fatten wth the bottom of
a gass dpped n four. Bake at 350 degrees unt the edges begn
to brown, about 6 mnutes.
OPTIONS TO SWEETEN: Before bakng, make a thumb prnt n each
cooke and f wth chopped nuts or sugaress |am.
Tte: Stewed Chcken
Categores: Dabetc, Poutry, Man dsh, Cheese, Low-fat/ca
Yed: 4 servngs
4 Chcken breast; haves, 2 ts Itaan seasonng;
- boneess 2 ts Garc; chopped
16 oz Cn Itaan stewed tomatoes; Sat to taste
- cut n bte szed peces Pepper to taste
4 oz Cn sced mushrooms; Fat-free mozzarea cheese;
- sat free -shredded
1 md Onon; sced n rngs
Pace chcken n bakng dsh. Top wth tomatoes and ther |uce,
mushrooms, onons and seasonngs. Cover tghty wth fo and bake
at 350 degrees for 1 hour or unt chcken s done. Remove from oven
and sprnke wth mozzarea. Cover wth fo unt cheese mets.
Coud be used by a dabetc?
Page 75
Tte: Eggpant Dp
Categores: Dabetc, Appetzers, Low-fat/ca
Yed: 16 servngs
1 md Eggpant; 1 tb Fresh emon |uce/vnegar;
3 md Green onons; fney chopped 1 tb Vegetabe o;
1 g Tomato; peeed & chopped 1/2 ts Sat;
1 sm Cove garc; fney chopped 1/4 ts Freshy ground pepper;
1/2 Stak ceery; fney chopped
Eggpant dp s popuar n many Medterranean countres. In the West
t s often caed poor man's cavar. It's good wth raw vegetabe
dppers or on crsp Meba toast.
Prck whoe eggpant n severa paces wth a fork. Pace n a
bakng pan and bake n 400 F oven for 30 mnutes. Coo, pee and
chop fney. (A bender or food processor can be used but avod
overprocessng. Dp s best when t has some crunch.)
Combne eggpant, onons, tomato, garc and ceery. Add emon |uce,
vegetabe o, sat and freshy ground pepper. Cover tghty and
refrgerate for severa hours to bend favors.
2 tb - 17 caores, 2 g carbohydrate, 1 g fat, 1++extra (free
exchange)
tested by Ezabeth Roder, Dec 93.
Tte: Bueberry Spread
Yed: 32 servngs
1 tb Unfavored geatn (1 pkg); 2 tb Granuated sugar;
1/3 c Cod water; 4 ts Lemon |uce;
3 c Bueberres; ghty crushed 1 ts Grated emon rnd;
1/2 ts Ground gnger;
In saucepan, sprnke geatn over water. Str over ow heat unt
geatn s competey dssoved.
Add bueberres, gnger, sugar, emon |uce and rnd. Brng to a
bo. Cover and cook 5 mn or unt frut s tender; str
occasonay.
Spoon nto sterzed |ars; coo sghty. Refrgerate severa hours
or unt set.
Page 76
Store n refrgerator for up to 1 month or for 1 year n the freezer.
Makes 2 cups. Preparaton 10 mn, cook about 5 mn.
Strawberres - use orange rnd, no gnger Peach 2 cups, pear 1 cup,
repace emon rnd wth 1/2 tsp nutmeg
Servng: 1 tbsp 1++ Extra 2 g carbohydrate, 10 ca.
Source: Choce Menus by Mar|ore Hoands & Margaret Howard 1993
Canadan Dabetes Assoc. Shared & Bueberry tested by Ezabeth
Roder Aug 93.
Tte: Fat-Free Hot Fudge Sauce
Categores: Dabetc, Sauces, Chocoate
Yed: 4 servngs
3/4 c Sugar; 4 ts Cornstarch;
(can be sugar subttute) 1/2 c Evaporated skm mk
1/3 c Cocoa; 1 ts Vana
In a sma saucepan str together the sugar, cocoa, cornstarch and
evaporated skm mk. Cook and str constanty unt sauce s bubby
and thck. Cook and str two mnutes more. Remove from heat and str
n 1 tsp. vana. (For sugar-free sauce skp sugar at the start and
str n NutraSweet spoon on at the end wth the vana.)
Tte: Spced Appe Puddng
Categores: Dabetc, Desserts, Aergy, Low-fat/ca
Yed: 4 servngs
2 c Unsweetened appe |uce; 1/3 c Granuated sugar substtute;
1/3 c Cornstarch; 1/2 ts Cnnamon;
1 Egg; (or 2 yoks)
MY NOTE: Ths recpe s marked n the aergy category ony because
t s a puddng wthout mk, aso ow n proten. It s one of my
favorte ways to use up egg yoks or prepare a dessert when I've run
out of mk. Probaby does not requre as much sweetenng as stated
n the recpe - start wth 2 Tbsp. sweetener and add more f
necessary. Cost to make the whoe recpe s around $1.22.
In a heavy saucepan, combne 1/2 cup appe |uce and cornstarch; mx
we. Add remanng |uce. Pace over medum heat and cook,
Page 77
strrng, unt mxture comes to a bo. Reduce heat and smmer for
2 mnutes. Remove from heat.
In a bow, beat egg wth a fork. Add 1/2 cup of hot mxture to
beaten egg. Str unt smooth. Return mmedatey to hot mxture,
strrng constanty. (The hot mxture w cook the egg.)
Str n sweetener and cnnamon. Pour nto 4 dessert dshes, cover
wth pastc wrap to prevent skn from formng. Coo to room
temperature or ch n refrgerator.
1/2 cup servng, 117 caores. 1 starch, 1 frut choce 26 grams
carbohydrate, 1 gram proten, 1 gram fat
Source: Lght & Easy Choces by Kay Spcer Shared and tested by
Ezabeth Roder, Dec 93
If you prefer to use rea sugar, mx 2 TBSP wth the appe |uce n
the saucepan. Dvde the cooked puddng nto 6 sma dshes so that
there s approx. 1 tsp sugar per servng f you are aowed ths much
on your mea pan. 94 caores, 21 grams carbohydrate estmated.
Tte: Graham Cracker Crust
Categores: Dabetc, Pes, Desserts, Low-fat/ca
Yed: 8 servngs
3/4 c Graham wafer crumbs 1/4 ts Cnnamon
3 tb Meted butter or margarne 1/4 ts Nutmeg
Combne graham wafer crumbs, butter, spces. Press nto a 9 nch pe
pate or 8 nch square cake pan or 9 nch sprng form pan. Ch n
refrgerator 2 hours before fng. If desred, reserve 2 tb of the
crumb mxture to sprnke on top of the fng.
9" pe crust, 8 servngs 1/8 pe excudng fng: 1/2 Starch
Choce, 1 Fats & Os 7 g carbohydrate, 1 g proten, 5 g fat (77
caores)
Source: Choce Cookng, Canadan Dabetes Assoc Shared by Ezabeth
Roder March 93 Converted by MMCONV vers. 1.20
Tte: Low-Caore Pumpkn Pe
Categores: Dabetc, Pes, Desserts, Bsquck, Low-fat/ca
Yed: 8 servngs
Page 78
16 oz Can sod-pack pumpkn; 2 tb Sugar;
13 oz Can evaporated skm mk;* 8 pk Sugar substtute;(16 ts-1/3c
1 Egg; 2 ts Pumpkn pe spce;
2 Egg whtes; 2 ts Vana;
1/2 c Bscut mx ke Bsquck;
Heat oven to 350 F. Lghty grease or spray 9 nch pe pan wth
vegetabe pan spray. Pace a ngredents n bender, food
processor or mxng bow. Bend 1 mnute or beat 2 mnutes wth
mxer.
Pour nto pe pan and bake for 50 mnutes or unt center s puffed
up.
1/8 pe - 114 caores, 1 1/2 starch/bread exchange 18.5 grams
carbohydrate, 6.3 grams proten, 1.9 grams fat, 1.4 gm fber 174.9 mg
sodum, 304.2 mg potassum, 37 mg choestero
Source: Am. Dabetes Assoc. Famy Cookbook Vo II, 1987 Shared but
Tte: Gf Chocoate Chp Cookes
Categores: Dabetc, Desserts, Aergy, Cooky/bars
Yed: 24 servngs
3/4 c Soya four 6 tb Brown sugar
1/4 c Potato starch four 1/2 ts Vana
1/2 ts Sat 1 Egg
6 1/2 tb Margarne 1/2 c Chocoate chps semsweet
6 tb Whte sugar 1/2 c Chopped nuts
Ths s a speca recpe made wthout guten.
Sft dry ngredents. Beat sugars and margarne. Add egg and beat
agan. Add vana and str. Add dry ngredents. Add chps and
nuts. Drop by spoonfu onto greased cooke sheet. Bake at 375 F for
10 to 12 mnutes.
1 cooke - 1 frut/vegetabe choce, 1 fat
Canadan Ceac Assoc.
Tte: Cranberry Orange Saad
Categores: Dabetc, Low-fat/ca, Saads, Fruts, Vegetaran
Page 79
Yed: 6 servngs
1 md Orange 1 pk Sugar free geatn, red
1/2 c Raw Cranberres 3/4 c Bong water
Sugar substtute equa to 1 1/2 c Cod water
Tabespoon sugar Ice cubes
Ouarter the oragne and remove seeds, Combne orange and cranberres
n food processor and chop fney. Add sugar substtute and set
asde. dssove geatn n bong water. Combne cod water and
enough ce cupes to make 1 cup ce water. Add water to geatn and
str. Set asde unt ce cubes met. Add frut mxture. Pour nto a
2 cup mod or an 8 nch square pan whch has been sprayed wth Pam.
Ch unt frm.
NUTRIENT ANALYSIS: 35 Caores per servng Recpe provded by EVMS
(Eastern Vrgna Medca Schoo), Norfok, VA. Submtted by Dck
Mae and samped at Dabetes Hoday Food Fest, Chesapeake Genera
Hospta, Chesapeake, VA.
Tte: Orange Sweet Potatoes
Yed: 6 servngs
4 md Sweet potatoes(approx 1 b); 2 tb Brown sugar;
1/2 ts Orange pee; grated 1/4 ts Cnnamon;
1/2 c Orange |uce; 2 ds Angostura btters;
Bo potatoes unt tender. Remove skns. Mash pup wth a potato
masher or eectrc mxer. Add remanng ngredents and whp unt
fuffy. Pace n a 1 quart ungreased casseroe. Cover and bake at 350
degrees for approxmatey 30 mnutes.
NUTRIENT ANALYSIS: 95 Caores per servng Provded by EVMS (Eastern
Vrgna Medca Schoo), Norfok, Va and tasted by Dck Mae at
Dabetes Hoday Food Fest at Chesapeake Genera Hospta, Chesapeake
VA
Tte: Mandarn-Orange Corn Bread
Yed: 1 servngs
1 c A-purpose four; 1/2 c Meted margarne;
1 c Yeow corn mea; 1 c 2 % skm mk;
1/3 ts Sat; 1 ts Orange extract;
Page 80
3/4 c Sugar; 1 cn Economy mandarn orange
4 ts Bakng powder; Sces;
2 Eggs;
Grease an 8x8x2 nch pan. Mx together we, strrng so that orange
sces preak apart. Pour mxture nto pan. Bake at 425 degrees for 30
mnutes, or unt a toothpck nserted n the center comes out cean.
Servng sze: 3" square Exchanges: 1 starch, 1/2 fat
Submtted by Dck Mae Copyrght 1993, Steven Lechter, MD
(Endocrnoogy) Provded by EVMS (Eastern Vrgna Medca Schoo),
Norfok, VA and demonstrated by Dr. Lechter at the Dabetes Hoday
Food Fest, Chesapeake Genera Hospta, Chesapeake, VA.
Tte: Pumpkn Puddng Cake
Categores: Dabetc, Cakes, Desserts
Yed: 12 servngs
2 c A-purpose four; 1/2 c Canned pumpkn; canned
1/3 c Sugar; 1/3 c Vegetabe o;
1 ts Bakng powder; 1 g Egg;
1/2 ts Bakng soda; 1/2 c Rasns;
1/2 ts Ground cnnamon; 1 c Orange |uce;or water
1/4 ts Ground coves; 1/2 c Wanuts; chopped
Preheat the oven to 350 F. Combne the four, sugar, bakng powder,
bakng soda, cnnamon and coves n a bow. Str to mx. Add the
pumpkn, o, egg, rasns and orange |uce. Beat for 3 mnutes.
Lghty o a tube pan. Sprnke n the nuts. Pour the cake batter
over the nuts. Bake for 40 to 50 mnutes, unt browned. Coo n
the pan for 5 mnutes before removng. Serve warm wth a spoonfu of
yogurt.
One servng - 195 caores, 1 starch/bread, 1 frut, 1 fat exchange 3
grams proten, 28 grams carbohydrate, 7 grams fat, 62 mg sodum
Source: Ouck & Easy Dabetc Menus by Betty Wedman, 1993 Shared but
not tested by Ezabeth Roder Dec 93
Tte: Pumpkn Chffon Puddng
Yed: 4 servngs
Page 81
1/4 c Water 2 tb Powdered sweetener;(aspertm.
1 ts Unfavored geatn; 1/2 ts Pumpkn pe spce;
2/3 c Pumpkn; canned 1/2 c Frozen whpped non-dar.topp
1/2 c Evaporated skm mk;
In a sma saucepan combne water and geatn. Let stand for 5 mn.
Cook and str over ow heat t geatn dssoves.
Transfer to a medum mxng bow. Str n pumpkn, mk, sweetener,
and pumpkn pe spce. Ch t partay set (the consstency of
unbeaten egg whtes). Fod n whpped toppng.
Spoon nto ndvdua dessert dshes. Ch for 1 to 3 hours or t
frm. Makes 4 servngs, each 1/3 cup.
1 servng, 79 caores 4 g proten, 10 g carbohydrate, 3 g tota fat,
2 g sat. fat, 1 mg choestero
Source: Dabetc Cook Book, Better Homes & Gardens c. 1992 Shared
but not tested by Ezabeth Roder, Oct 93.
Tte: Harvest Tme Pumpkn Soup
Categores: Dabetc, Soups/stews, Vegetaran, Crockpot
Yed: 4 servngs
1 sm Pe pumpkn; ceaned out - chopped
2 Potatoes; Sat & pepper
2 Carrots; 4 tb Cream;
1 Onon; fney chopped 2 tb Butter;
2 c Garc; crushed 2 tb Soy sauce;(optona)
Ove o; Sour cream;
Fresh parsey; bas; thyme; Chves; chopped
Cut pumpkn, potatoes and carrots nto peces and steam unt tender.
Remove pee from pumpkn. Save steamng water. Saute onon and
garc n a tte ove o unt transparent. Puree onon, garc
and vegetabes n a food processor, addng reserved water. Return
the puree to a saucepan and add spces, sat and pepper, cream,
butter and soy sauce. If soup s too thck, thn wth a tte water,
mk or chcken stock. Heat but do not bo. Garnsh wth a doop
of sour cream and chves.
Source: The Harrowsmth Cookbook, Voume Three
Tte: Pumpkn-Oatmea Bars
Page 82
Yed: 24 servngs
1/3 c Sugar; 1/4 ts Ground nutmeg;
1/2 c Vegetabe o; 1 1/2 ts Ground cnnamon;
1 Egg; 1/4 ts Ground coves;
1 c Pumpkn; cooked or canned 1/2 c Orange |uce;
1 1/2 c Whoe wheat four; 1/2 c Wanuts; chopped
3 ts Bakng powder; 1/2 c Rasns;
1/2 ts Bakng soda; 1/4 c Coconut;
Cream together the sugar, o, egg and pumpkn unt ght and
fuffy. Str n the dry ngredents and orange |uce. Add the nuts
and rasns. Str to bend.
Pour nto a ghty oed 13 by 9 nch bakng pan. Sprnke on the
coconut. Bake n 350 F oven for 25 to 30 mnutes. Coo the pan
competey on a wre rack for 5 mnutes. Cut nto bars.
1 bar - 114 caores, 1 bread, 1 fat exchange 13 grams carbohydrate, 2
grams proten, 7 grams fat 52 mg sodum, 104 mg potassum, 11 mg
choestero
Tte: Baked Custard
Yed: 4 servngs
2 c Water Dry sugar;sub equa to 1/4
3 g Eggs; Cup sugar;
3/4 c Instant dry mk; Nutmeg;(optona)
1 1/2 ts Vana; Bong water;
1/4 ts Sat;
Heat 2 cups water to 110 degrees to 115 degrees. Pace eggs, dry
mk, vana, sat and dry sugar substtute n a bow and mx we.
Str hot water nto egg mxture. Bend we, and pour a fourth of
mxture nto each of 4 custard cups. Sprnke custard ghty wth
nutmeg, f desred, and pace the cups n an 8" or 9" cake pan. Pour
bong water around the cups to a depth of 1 1/2". Bake at 325
degrees for about 1 hour, or unt a knfe comes out cean from the
center of custard. Coo at room temperature. Serve warm or ched,
Food Exchange per servng: 2/3 MILK EXCHANGE + 1 FAT EXCHANGE
Page 83
From the fes of A Rce, North Poe Aaska, Feb 1994
Tte: Appesauce Bars
Yed: 18 servngs
2 c A-purpose four; 1/4 ts Coves;
1/3 c Sugar; 1 1/2 c Unsweetened appesaue; hot
Dry sugar sub equa to 3/4 c 2 ts Bakng soda;
Sugar 1/2 c Wanuts; chopped
1 ts Cnnamon; 1/4 c Rasns;
1/2 ts Nutmeg;
Pace four, sugar, dry sugar substtute, cnnamon, nutmeg and coves
n mxer bow and mx a ow speed to bend we. Combne HOT
appesause and bakng soda ( don't try to be modern and use cod
appesause and mx wth bakng soda wth the four; t doesn't work
as we that way), and add, aong wth o, wanuts and rasns, to
four mxture. Mx at medum speed unt four s mostened and
batter n creamy. Spread batter eveny n a 9" by 13" cake pan that
has been sprayed wth pan spray or greased we wth margarne. Bake
at 375 degrees for 20 to 25 mnutes, or t bars pu away from the
sdes of the pan and a cake tester comes out cean from the center.
Coo on a wre rack. Cut three by sx.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
CHO: 17g; PRO: 2G; FAT: 5g; CAL: 122; Low-sodum dets: Recpe s
sutabe wrtten.
Hess,R.D.,M.S. And Katharne Mddeton
Tte: Carrot Bars
Yed: 28 servngs
3 g Eggs; Dry sugar sub. equa to 1/4
1 c Sugar;(mmmm) Cup sugar (optona)
1/2 c Vegetabe o; 2 ts Bakng soda;
1 c Pureed carrots; 1/2 ts Sat;
1 ts Vana; 1/2 c Rasns;
2 c A-purpose four; 1/2 c Wanuts;
Page 84
Pace eggs, sugar, o, carrots and vana n a mxer bow and mx at
medum speed unt creamy. Str four, dry sugar substtute, bakng
soda, sat, cnnamon, rasns and nuts together to bend we, and
add to creamy mxture. Mx at medum speed unt creamy agan.
Spread batter eveny n an 11" by 15" |ey ro pan that has been
sprayed wth pan spray or greased wth margarne. Bake at 350
degrees for 25 to 30 mnutes, or unt bars are frm n the center.
Remove to a wre rack and coo to room temperature. Cut four by
seven.
Low-sodum dets: Omt sat. Use sat-free carrot puree.
Source: Desserts for Dabetc by Mabe Cavaan,R.D.
Tte: Baked Ca|un Chcken
Categores: Dabetc, Man dsh, Crockpot, Low-fat/ca
Yed: 4 servngs
1 1/2 b To 2 b chcken; meaty (I perfer rea onon)
(breasts, thghs, drumstck) 1/2 Dred thyme; crushed
Nonstck spray coatng 1/4 ts Garc sat;
2 tb Nonfat mk; 1/8 ts To 1/4 ts grd whte pepper;
2 tb Onon powder; 1/8 ts To 1/4 ts grd back pepper;
Remove skn from chcken. Rnse chcken, pat dry. Spray a 13 by 9 by
2 nch bakng dsh wth nonstck coatng. Arrange the chcken, meaty
sdes up, n dsh. Brush wth mk. In sma bow mx onon powder,
thyme, garc sat, whte pepper, red pepper, and back pepper.
Sprnke over chcken. Bake n a 375 degree oven for 45 to 55 mnutes
or t the chcken s tender and no onger pnk.
Food Exhange per servng: 3 LEAN MEAT EXCHANGES
Source: Better Homes and Garden Dabetc Cookbook
Tte: Chocoate Bars
Page 85
Yed: 32 servngs
2 c A-purpose four; 1/2 ts Sat;
1 c Sugar; 1 c Margarne (2 Stcks); at
1/2 c Cocoa; Room temperature
1 ts Bakng soda; 2 g Eggs;
Dry substtute equa to 1/3 2 ts Vana;
Cup sugar 1/2 c Semsweet chocoate chps;
1/2 ts Cnnamon;
Pace four, sugar, cocoa, bakng soda, dry sugar substtute,
cnnamon, and sat n a mxer bow and mx a ow speed to bend we.
Add margarne, eggs, vana and water, and mx at medum speed to
bend we. Spread batter eveny n an 11" by 15" |ey ro pan that
has been sprayed wth pan spray or greased wth margarne. Bake at
325 degrees for 20 to 25 mnutes, or unt bars pu away the sdes
of the pan and a cake tester comes out cean from the center. Pace
on wre rack and sprnke chocoate chps eveny over the top of the
hot bars. Mark four by eght and coo unt chocoate has hardended.
Cut as marked. (Mght be a good dea to cut even more sugar out of
ths.)
Low-sodum dets: Omt sat. Use sat-free margarne.
Desserts for Dabetc by Mabe Cavaan, R.D.
Brought to you and yours by Nancy O'Bron and her Mea-Master
Tte: Country French Chcken
Categores: Dabetc, Man dsh, Vegetabes, Crockpot
Yed: 6 servngs
2 b Meaty chcken; (breast 1 c Carrot; coarsey chopped
-haves thghs, drumstcks) 1 md Onon; cut nto sm wedges
Nonstck spray coatng 1 c Garc; mnced
1 c Mushrooms; sced fresh 1 Bay eaf;
1 c Ceery; sced 2 tb Parsey, snpped
1 c Dry whte wne; 1/4 ts Thyme; dred crushed
Remove the skn from the chcken. Rnse chcken; pat dry. Spray a
arge cod sket wth non-stck spray coatng. Preheat sket
over medum heat. Brown chcken on a sdes n hot sket. Dran
fat from sket. Season chcken ghty wth sat and pepper. Add
mushrooms, ceery, whte wne, carrot, onon, garc, bay eaf,
parsey, and thyme to the sket. Brng to bong; reduce heat.
Cover and smmer for 35 to 40 mnutes or t chcken s tender and
Page 86
no onger pnk. Dscard bay eaf. Transfer chcken and vegetabes
patter; keep warm. For sauce, brng qud n sket to bong.
Cook about 3 mnutes or t reduced to 1/2 cup. Pour sauce over
chcken and vegetabes. Makes 6 servngs.
Food Exchanges per servng: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE CHO: 68; PRO: 22: FAT: 6g; CAL: 187;
Source: Good Homes and Gardens Dabetc Cookbook
Tte: Greek Chrstmas Bread
Categores: Dabetc, Vegetaran, Breads/bm
Yed: 15 servngs
1 pk (or 1 tabespoon) Actve Dry 1 Egg;
-Yeast; 1/4 c Mk;
1/4 c Warm Water (110 to 115 1/4 c Vegetabe O;
-degrees) 1 1/2 c Whoe Wheat Four;
1/3 c Sugar; 1 c A-Purpose Four;
1 ts Ground Cardamom; 1/4 c Goden Rasns;
1/4 ts Sat; 1/4 c Wanuts; chopped
Keywords: Ovo-Lacto
Dssove the yeast n the warm water. Combne the sugar, cardamom,
sat, egg, mk and o n a arge bow. Mx we. Add the yeast
mxture, fours, rasns and nuts. Mx we. Add enough extra four
to make soft dough. Turn the dough out onto a foured surface and
knead unt smooth and eastc, about 5 mnutes. Shape nto a round
oaf.
Put the dough nto a ghty-oed 8-nch-round cake pan. Cover wth
a damp towe and et rse n a warm pace unt doubed n buk,
about 1 hour. Bake n a 350-degree oven 35 to 40 mnutes, or unt
brown.
Serves 15
Exchange Vaue: 1 Bread Exchange + 1/2 Frut Exchange + 1 Fat Exchange
Page 87
Tte: Basc Saad Dressng I
Categores: Dabetc, Dressngs, Low-fat/ca
Yed: 8 servngs
2 tb Red wne vnegar; 1/8 ts Garc powder;
2 tb Acceptabe vegetabe o; 1/8 ts Sugar;
4 tb Water; 1/2 ts Fresh emon |uce;
1/8 ts Freshy ground back pepper;
In |ar wth a tght-fttng d, combne a ngredents. Shake
we and refrgerate. Makes 1/2 cup. (Haf of pubshed recpe.) My
note: I frequenty use botted emon |uce whch has sodum sted,
but there can't be much sodum n 1/2 tsp. dvded among 8 servngs.
If you use fresh emon |uce, extra can be frozen n an ce cube tray
or sma contaner.
1 tbsp - 31 ca 3 grams tota fat, 5 mg potassum
Source: Am. Heart Assoc. Low-Sat Cookbook 1990 Shared but not
tested by Ezabeth Roder Dec 93
Tte: Gred Sesame Chcken Breast
Categores: Dabetc, Crockpot, Poutry, Man dsh, Bbq/gr
Yed: 4 servngs
1 tb Brown Sugar; OR brown sugar 2 c Garc; chopped
-substtute(that's 4 me) 1/8 ts Back pepper; Freash
3 tb Reduced-sodum soy sauce; 4 oz Chcken breast haves;
1 ts Sesame seeds; - wth skn removed
1 tb Seasame Seeds;
Combne a ngrednets except chcken n a shaow dsh. Mx we.
Add chcken, turnng to coat. Cover and marnate n the refrgerator
at east 2 hours. Remove chcken from marnate. Put the marnade
asde. Gr 4 to 5 nches from medum-hot coas for 15 nches from
medum-hot for 15 mnutes. Turn and baste frequenty wth reserve
marnade. Serves 4.
Food Exchanges per servng: 1 FAT EXCHANGE + 3 LEAN MEATS
CHO: 70g; FAT: 7.5g CAL: 205
Page 88
Tte: Soft Amond Cookes
Categores: Desserts, Dabetc, Cooky/bars
Yed: 24 servngs
1/4 c Lght Margarne; 4 dr Yeow food coorng;
1/2 c Sugar; 1 c Four;
2 Eggs; Whtes 1/2 ts Bakng soda;
1/2 ts Amond food extract; 12 Toasted amonds; cut n haf
Preheat oven to 375 degrees. Spray cooke sheet wth o spray. In
bow, cream margarne and sugar unt ght and fuffy. Add egg
whtes wth amond extract, and food coorng; mx we and set
asde. Sft the four, bakng soda, and sat; add to the creamed
mxture. Knead ony ong enough to bend, but not toughen, to dough.
Spoon onto prepared cooke sheet, about 3/4-n. bas. Top wth
amonds. Bake for 12 mnutes.
Food Exchange per servng: 1/2 BREAD EXCHANGE
CHO: Og; FAT: 1g; CAL: 43;
Brought to you and yours by Nancy O'Bron and her Mea-Master.
Tte: Back Bean and Sasa Saad
Categores: Dabetc, Saads, Beans, Vegetaran
Yed: 4 servngs
1/2 cn (15 oz) corn; draned 1/8 c Cantro; chopped
1/2 cn (15 oz) Back beans; draned 6 oz Sasa;
3/4 c Ceery; chopped 1/8 c Red wne vnegar;
1/4 c Green onon; chopped
In a arge bow, comne frst fve ngredents; mx we. Bend
sasa and vnegar. Pour over saad and toss we. Cover and ch.
Spoon onto ettuce eaves. Ths was for 8, but I have reduced to 4
peope Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1
VEGETABLE EXCHANGE CHO: 0g; FAT: 1g; CAL: 116
Brought to you and yours by Nancy O'Bron and her Mea-Master.
Tte: Turksh Sea Bass
Categores: Dabetc, Low-fat/ca, Man dsh, Fsh
Yed: 4 sweet ones
4 Coves garc; mnced 2 ts Fresh grnd. back pepper
Page 89
1 c Ptted back oves 1/4 c Ove o
-chopped 2 b Sea bass fets
1 ts Crumbed dred oregano -(4 to 6 ea)
1 ts Crumbed dred bas 1/2 c Vegetabe stock -OR-
2 tb Mnced parsey - dry whte wne
1 1/2 ts Sat
Combne garc, oves, oregano, bas and parsey n sma bow.
Season to taste wth sat and pepper. Heat o n a arge bakng dsh
at 425 degrees F. for 1 mnute. Spread ove mxture eveny over
bottom of bakng dsh. Arrange sea bass, skn sde up, on top. Pour
vegetabe stock around fets. Bake, bastng occasonay wth
|uces, unt done. To serve, arrange fets & ove mxture on
heated servng pates. Orgn: Chef Hassan Emre, Topkap Hote,
Instanbu, Turkey
Tte: Chocoate and Peanut Butter Crescents
Yed: 24 servngs
2 c Sfted a purpose four 1 ts Vana extract
1/3 c Unsweetened cocoa 3/4 c Granuated sugar
1/4 ts Sat 1 Egg
1/4 b (1 stck) butter
Sft together the four, cocoa, and sat and set asde. In the arge
bow of an eectrc mxer cream the butter. Beat n the vana and
sugar. Add the egg and beat unt thoroughy mxed. On ow speed
graduay add the sfted dry ngredents, scrapng the bow wth a
rubber spatua and beatng unt the mxture hods together. Transfer
the dough to a sma bow for ease n handng and set asde at room
temperature. Prepare the fng.
3/4 cup smooth (not chunky) peanut butter 1/2 cup straned or sfted
confectoners sugar.
In a sma bow thoroughy mx the peanut butter and the sugar.
Ad|ust rack to the center of the oven and preheat to 325 degrees.
To shape the cookes: On a arge pece of wax paper pace the cooke
dough n mounds, usng a sghty rounded tsp. (no more) of the dough
for each mound-n order not to make them too arge t's best to
measure wth a measurng spoon. Do maybe a quarter of the dough at a
tme.
Then do the same wth the fng, usng a eve 1/2 measurng
teaspoon for each mound. Pace on other peces of waxed paper.
Page 90
Pck up one mound of the dough, ro t between your hands nto a
ba, and fatten t between your pams unt t s very thn. Then,
wth a sma meta spatua or a tabe knfe, ft up and pace one
mound of the fng n the center of the fattened dough. Wth your
fngers brng the dough around the fng and pnch the edges to
sea. Ro the fed dough between your hands nto a cyndrca
shape about 2 nches ong wth very sghty tapered ends. Pace the
cooke on an unbuttered cooke sheet and as you do, turn the ends
down sghty to form a short fat crescent. Contnue shapng the
cookes and pacng them 1/2 to 1 nch apart-these do not spread.
Bake for 13 to 15 mnutes, or unt the cookes are frm to the touch.
Reverse the cooke sheet front to back once to nsure even baknZ of
sugar and ro the cookes n the sugar as they come out of oven.
From: Mada Heatter's Book of Great Cookes Shared By: Pat Stockett
Tte: Tex-Mex Turkey Tenderons
Categores: Dabetc, Poutry, Man dsh
Yed: 4 servngs
1 b Turkey tendeon steaks; 1 c Zucchn; chopped
-cut about 1/2" thck 1/4 c Sced green onons;
1 ts Grd cumn; 4 oz (1) can dced green ch;
1/8 ts Sat; Peppers;
1/8 ts Pepper; ground Fresh ch peppers
Nonstck spray coatng; -(optona)
1 c Tomato; chopped seeded
Rnse turkey; pat dry. Str cumn, sat, and pepper; sprnke on both
sdes of turkey tenderon steaks.
Spray a cod arge sket wth nonstck coatng. Preheat over medum
heat. Cook turkey n sket for 10 to 12 mnutes or unt tender
and no onger pnk, turnng once. Transfer turkey to servng
patter. Cover wth fo to keep warm.
Add tomato, zucchn, green onons, and dced ch peppers to
sket. Cook and str over hgh heat for 1 to 2 mnutes or unt
vegetabes are crsp-tender. Spoon vegetabes over turkey. If
dsred, garnch wth fresh ch peppers. Makes 4 servngs.
Food Exchange per servng: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE
EXCANGE
Source: Better Homes and Gardens Dabetc CookBook
Page 91
Tte: Whpped Toppng
Yed: 16 servngs
1/2 c Instant nonfat dry mk 2 ts Sugar
1/2 c Ice water 1/2 ts Vana
Ch sma bow and beaters. Combne mk powder wth ce water n
bow. Beat unt stff, addng sugar graduay. Add vana. Serve
mmedatey. Makes about 2 cups.
2 tb. servng - 10 caores, free food .8 gm proten, 0 fat, 1.6 gm
carbohydrate, 11.9 mg sodum, 37.1 mg potassum.
Source: Am. Dabetes Assoc. Famy Cookbook, Vo 1, 1987 Shared but
not tested by Ezabeth Roder Nov 93
COMPARE: Packaged whpped toppng 20 caores per 2 tbsp (doube), 1
gm fat, 1.8 gm carbohydrate.
3 cups (approx) freezabe whpped toppng (ER's favorte) may be made
wth 2 tb. cng or confectoner's sugar. Ths s from another fe
caed Mock Whpped Cream. 10 caores/2 tb, 1.48 gm carbohydrate
estmated. Mx wth frut and freeze, or serve on top of sghty
thawed frut - t takes about a cup of home-made whpped toppng to
make the caores or carbohydrates of a mk exchange.
Tte: Low-Fat Pastry
Categores: Dabetc, Pes, Low-fat/ca
Yed: 16 servngs
1 3/4 c Four 1/4 ts Bakng powder
6 tb Vegetabe shortenng 1/3 c Water
Measure frst 3 ngredents nto bow. Work together unt crumby.
Pour water a over top. Mx wth fork, then hands, unt t w
hod together. Ro thny. Makes enough for 2 crusts. For a 2
crust pe, cut through top crust wth a sharp knfe whe pe s
st hot.
1/8 snge crust contans 95 caores 1 mg sodum, 5 mg fat
Source: Company's Comng Lght Recpes by |ean Pare 1993 Shared but
not tested by Ezabeth Roder Sept 93
Page 92
Tte: Taco Compuesto
Categores: Dabetc, Man dsh, Meats, Vegetabes
Yed: 4 servngs
3/4 b LEAN ground beef; 1/2 ts Seasoned sat; yak!!
1/2 c Onon; chopped 8 Taco shes;
2 tb Green ch peppers; dced 1 c Lettuce;
-canned 1 c Low-ca prosse cheese or;
1 c Garc; Part-skm mozzarea cheese;
1 ts Ch powder; -shredded for ether
1 1/2 c Tomato; chopped -a mxture of both
3 tb Itaan Saad dressng; 1/2 c Taco sauce
-reduced-caore;
In a arge sket cook ground beef, chopped onons, green ch
pepper; and mnced garc over medum heat t beef s brown. Dran
off fat. Str n ch powder.
In a mxng bow combne chopped tomato, Itaan saad dressng, and
seasoned sat. ( Sat s Sat no matter what) Spoon beef mxture nto
taco shes. Top wth tomato mxture, shredded ettuce, shredded
cheese, and taco sauce. Makes 4 servngs. Tme 20 mn.
Food Exchange per servngs: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE + 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXCHANGES
FROM THE BETTER HOMES AND GARDENS DIABETIC COOK BOOK
Brought to you and yours by Nancy O'bron and her Mea-Master
Tte: Bugur Wheat & Vegetabes
Yed: 4 servngs
1 c Mushrooms; fresh sced 1 ts Instant chcken bouon
1 c Zucchn; sced quartered Granues;
1 c Water 1/2 ts Bas; dred crushed
1/2 c Bugur Wheat; 1/4 ts Ceery seed;
1/3 c Onon; chopped 1/4 ts Thyme or mar|oram; crushed
1/3 c Carrots; chopped Dash of pepper
1/4 c Green pepper; chopped 1/2 c Tomato; chopped seeded
1 c Garc; mnced -tomato
In a medum saucepan combne mushrooms, zucchn, water, bugur wheat,
Page 93
onon, green pepper, garc, chcken bouon granues, bas, ceery
seed thyme or mar|oram, and pepper. Brng to a bong, reduce heat;
str n chopped tomato. Let stand 5 mnutes or t a the qud
s absorbed. Fuff the bugur wheat mxture wth a fork. Make 4
(3/4-cup servngs). Food Exchange per servngs: 1 STARCH/BREAD
EXCHANGE + VEGETABLE EXCHANGE
Source: Better Homes and Garden Dabetc Cookbook
Brought to you and yours by Nancy O'Bron va her Mea-Master
Tte: Bugar Wheat wth Rasns and Cnnamon
Categores: Dabetc, Nuts/grans, Sde dshes, Fruts
Yed: 6 servngs
1 tb Margarne; 1/2 ts Garc; or to taste
1/2 c Onon; chopped 1/4 ts Grd whte pepper;
1/2 c Ceery; chopped 1/2 c Rasns;
1 c Bugar wheat; 1/2 ts Grd cnnamon;
2 c Chcken broth; 1/2 ts Sat;
In a nonstck 2-quart pot met margarne; saute onon and ceery unt
tender, strrng often. Str n bugur wheat and contne cookng
unt bugar wheat s coated and turns a goden brown. Bend n
broth, garc, pepper, and tarragon. Add rasns, cnnamon, and
sat, and mx we. Cover and contnue cookng 15-17 mnutes or unt
a qud has been absorbed. Serve hot as cerea or as a gran sde
dsh.
Food Exchange per servngs: 2 STRARCH EXCHANGES
CHO: 35g; PRO: 5g, FAT: 3g; CAL: 179
Brought to you and yours by Nancy O'Bron va her Mea-Master
Tte: Chnese-Stye Chcken(4 Servngs)
Categores: Dabetc, Poutry, Man dsh, Rce
Yed: 1 servngs
3/8 b To 2 b chcken peces; 1/2 tb Water
-meaty breast haves, thghs 1/4 tb Cornstarch
-or drumstcks 1/4 c Ceery;bas-sced 1/4"thck
3/16 c Water 1 Green onons; cut nto 1
1/2 tb Dry sherry; -peces
Page 94
1/2 tb Reduced-sodum soy sauce; 1/3 c Hot cooked rce;
1/16 ts Garc powder;
Remove skn from chcken. Rnse Chcken; pat dry. Spray a cod arge
sket wth nonstck coatng. Preheat the sket over medum heat.
Brown chcken peces on a sdes n hot sket.
Add 3/4 cup water, sherry, soy sauce, and garc powder. Brng to
bong; reduce heat. Smmer, covered for 35 to 40 mnutes or t
chcken s tender and no onger pnk. Transfer chcken to a servng
patter; keep warm.
For sauce, str together the 2 tabespoon water and the cornstarch;
set asde. Cook and str for 3 to 4 mnutes or unt ceery s crsp
& tender. Str n the cornstarch mxture. Cook and str t
thckened and bubby. Cook and str for 2 mnutes more. Serve
chcken and sauce wth hot cooked rce. Makes 4 servngs.
Food Exchange per servng: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE
Source: Better Homes and Gardens Dabetc Cook Book
.
Tte: Spcy Baked Chcken
Yed: 4 servngs
1 1/2 b To 2 b chcken peces; -crushed
-meaty breast haves, thghs 1/2 ts Seasoned sat or sat;
-or drumstck 1/8 ts Grd red pepper;
1/3 c Bread crumbs; fne dry 1/4 c A-purpose four;
2 tb Parsey; snpped 3 tb Skm mk;
3/4 ts Dred Itaan Seasonng; Nonstck spray coatng
Remove skn from chcken. Rnse chcken; pat dry. In a medum
mxng bow str together bread crumbs, snpped parsey, Itaan
Servonng, seasoned sat or sat, and ground red pepper.
Pace four n a pastc bag. Pace mk n a shaow bow; set
asde. Add chcken peces, one at a tme, to the bag; shake to coat.
Dp n mk; then, dp n bread crumb mxture, pressng ghty to
coat we.
Spray a 13 by 9 by 2" bakng dsh bakng dsh wth non-stck coatng.
Arrange chcken peces, meaty sdes up, n the dsh. Bake n a 375F
oven for 45 to 55 mnutes or t chcken s tender and not onger
pnk. Makes 4 servngs.
Page 95
Food Exhange per servng: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE
Tte: Hot Chcken Saad
Categores: Dabetc, Man dsh, Poutry, Vegetabes
Yed: 4 servngs
8 oz Chcken or turkey; cooked 1/4 ts Ceery seed
1/4 c Appe |uce; Dash pepper
1/4 c Vnegar; Nonstck spray coatng
2 tb Green onons; 4 c Fresh spnach; torn
2 tb Water; 3 c Cabbage; shredded
1 ts Cornstarch; 1/2 c Redshes; sced
1/4 ts Sat; 2 Wh radshes; (optona)
1 ts Dry mustard; Ceery eaves; (optona)
Cut chcken or turkey nto bte-sze strps. For dressngs, str
together appe |uce, vnegar, green onons, water, cornstardh, sat,
mustard, ceery seed, and pepper; set asde.
Spray a cod 12 nch sket wth nonstck coatng. Preheat the
sket over medum heat. Add Chcken or turkey to sket. Cook
and str for 1 to 2 mnutes or t heated.
Add dressng to sket. Cook and str t thckened and bubby.
Cook and str for 2 mnutes more.
Toss together spnach and cabbage. Add to sket. Cook and str
about 1 mnute unt spnach starts to wt. Add sced radshes ;
toss to mx. Transfer to a saad bow. If desred, garsh wth whoe
radshes and ceery eaves. Serve mmedatey. Makes 4
Food Exchange per servng: 2 LEAN MEAT EXHANGES + 1 VEGETABLE
EXCHANGES
Source: Better Homes and Gardens Dabetc Cookbook
Brought to you and yours by Nancy O'Bron and her Mea Master
Tte: Chcken and Brocco Sket
Categores: Dabetc, Poutry, Man dsh, Vegetabes
Yed: 4 servngs
Page 96
2 c Brocco; cut 3/4" peces 1 c Garc; mnced
1/2 c Onon; chopped 4 Chcken breast haves;
1/4 ts Lemon pepper; -boned skness(1 1b tota)
1/4 ts Thyme; dred & crushed 1 c Haved cherry tomatoes;
1/4 ts Cookng o;
Spray a cod arge sket wth nonstck coatng. Preheat sket
over medum heat. Add brocco, onon, emon pepper, and thyme to
sket. Cook and str for 3 to 4 mnutes or t vegetabes are
crsp-tender. Remove vegetabe are crsp-tender. Remove vegetabe
mxture from the sket; keep warm. Add o and garc to hot
sket. Rnse chcken; pat dry. Add to sket. Cook chcken over
medum-hgh heat about 10 mnutes or t chcken s tender and not
onger pnk, turnng once. Add Cherry tomatoes. Cover and cook 1 to
2 mnute or t heated through. Makes 4 servngs
Food Exhange per servng: 3 LEAN MEAT EXHANGES + 1 VEGETABLE
Tte: Ouck Chcken Caccatore
Yed: 4 servngs
4 Chcken breast haves; 3 tb Dry red wne
-boned skness (1 b tota) 1 c Garc; mnced
7 1/2 oz (1) can tomatoes; cut up 1 ts Oregano; crushed dred
3/4 c Mushrooms; sced fresh 1/4 ts Sat
1/4 c Onon; chopped 1 tb Cod water
1/4 c Green pepper; chopped 2 ts Cornstarch;
Rnse chcken; pat dry. In a medum sket combne undraned
tomatoes, mushrooms, onon, green pepper, wne, garc, oregano,
sat, and pepper; pace chcken atop vegetabe mxture. Brng to
bong, reduce heat. Cover; smmer about 20 mnutes or t chcken
s tender and no ong pnk. Transfer chcken to a servng patter;
keep warm. Str together water and cornstarch; str nto sket
mxture. Cook and str t tckened and bubby. Cook and str for
2 mnutes more. Spoon sauce over chcken.
Food Exchange per servng: 3 LEAN MEAT EXHANGES + 1 VEGETABLE
EXCHANGE
Source: Better Homes and Garden Dabetc Cook Book
Page 97
Tte: Orange-Sauced Chcken Str-Fry
Categores: Dabetc, Man dsh, Poutry, Vegetabes, Rce
Yed: 4 servngs
3/4 b Chcken breast breast; Nonstck spray coatng;
-boned skness 4 c Brocco fowerets;
1 c Unsweetened Orange |uce; 1/2 c Onon; sced
1 tb Cornstarch; 1 tb Cookng o;
1 tb Dry sherry; 1 1/3 c Brown rce; cooked & hot
1 tb Tamar or soy sauce; 1/2 Orange; sced
Rnse chcken; pat dry. Cut the chcken nto 1" peces. Set asde.
For sauce, str together orange |uce, cornstarch, sherry, tamar
sauce, and ground gnger. Set asde.
Spray a cod work or arge sket wth nonstck coatng. Preheat
wok or sket over medum heat. Add brocco and onon; str-fry
for 2 or 3 mnutes. Remove vegetabes.
Add o to wok or sket. Then, add chcken; str-fry for 2 to 4
mnutes or t tender and no onger pnk. Push chcken from center
of wok or sket.
Str sauce; add to the center of the wok or sket. Cook and str
for 2 mnutes more. Return vegetabes to wok or sket; str a
ngredents together to coat wth sauce. Serve mmedatey over
rce. Garnch w orange sces.
Food Exchanges per servng: 2 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE 1/2 FRUIT EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT
EXCHANGE
Source: Better Homes and Gardens Dabetc Cookbook
Tte: Tofu and Brocco Str-Fry
Categores: Dabetc, Tofu, Vegetaran, Vegetabes, Man dsh
Yed: 4 servngs
2/3 c Water 3 c Brocco; cut nto bte-sze
2 tb Dry sherry; -peces
2 tb Reduced-sodum soy sauce 1/2 c Onon; cut nto wedges
4 ts Cornstarch; 1 c Fresh bean sprouts;
1 ts Grd gnger; 1 b Tofu; fresh (bean curd) cut
1/4 ts Crushed red pepper; -nto 1/2" peces
Nonstck spray coatng 1 1/3 c Cooked brown rce; hot
2 c Garc; mnced
For sauce, str together water, sherry, soy sauce, cornstarch,
gnger, and red pepper; set asde.
Page 98
Spray a cod wok or arge sket wth non-stck coatng. Preheat
the work or sket over medum heat. Add garc; str-fry for 15
seconds. Add brocco; str-fry for 3 mnutes. Add onon; str-fry
for 3 mnutes. Add bean sprouts, str-fry for 1 mnutes. Push
vegetabes from the center of the wok or sket.
Str sauce; add to the center of the wok or sket. Cook and str
t thckened and bubby. Cook and str for 1 mnute. Str
vegetabes nto sauce; str n tofu. Heat through. Serve wth rce.
Food Exchange per servng: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE
Source: Better Homes and Gardens Dabetc Cook Book.
Tte: Carrot-Rasn Muffns
Categores: Dabetc, Desserts, Ouckbreads, Breads/bm
Yed: 12 servngs
Nonstck vegetabe spray 1 ts Cnnamon
1 c Four 1/8 ts Coves
2 tb Wheat germ, toasted 1/8 ts Nutmeg
1 1/2 ts Bakng powder 1 1/3 c Carrots, shredded
1 ts Bakng soda 1/2 c Rasns, soaked n hot water
1/2 ts Sat 2 Eggs
2 ts Brown sugar substtute 2 tb Vegetabe o
Preheat oven to 350 F. Spray muffn tns. (My suggeston: spray
paper muffn cups - ow fat muffns tend to stck.)
Combne dry ngredents n a arge bow. Str n carrots and draned
rasns.
Beat eggs wth o. Str nto four mxture. Dvde batter eveny
among 12 tns. Bake for 30-35 mnutes or unt toothpck nserted n
center of muffn comes out cean.
1 muffn - 105 ca, 1 starch, 1/2 fat exchange 3 grams proten, 4
grams fat, 16 grams carbohydrate, 1 gram fber 213 mg sodum, 118 mg
Source: Am. Dabetes Assoc. Famy Cookbook Voume III, 1987 Shared
but not tested by Ezabeth Roder, Dec 93
Tte: Cream of Vegetabe Soup
Categores: Soups/stews, Dabetc, Crockpot, Low-fat/ca
Page 99
Yed: 4 servngs
1 1/2 c Fne chop cooked vegetabes 2 tb Meted margarne
3 1/2 c Fat-free chcken broth Sat to taste
1/4 c A-purpose four Sprnke of pepper, optona
Use one or a combnaton of: asparagus, brocco, carrots,
caufower, ceery, mushrooms, onons, strng beans.
Cook vegetabes, dran we and chop nto sma peces. Use wthn 30
mnutes or refrgerate them.
Pace broth n a saucepan and brng to a smmer over moderate heat.
Pace four, dry mk and meted margarne n a sma bow and mx
we to form coarse crumbs. Str the four mxture nto the
smmerng broth usng a wre whp.
OR add the four mxture to cod broth, cook and str over moderate
heat to form a sauce. Cook and str over moderate heat unt mxture
s smooth and the starchy taste s gone. Add the vegetabes to the
sauce and reheat to servng temperature. Taste for seasonng and add
sat and pepper. (Nutrtve vaues are based on the use of commerca
broth wth no added sat.) Serve hot. Makes 4 cups.
1 cup servng - 121 ca, 1 skm mk, 1 fat exchange 12 grams
carbohydrate, 5 grams proten, 6 grams fat, 1099 mg sodum.
Low-sodum dets: Use fresh or frozen vegetabes cooked wthout sat,
ow-sodum broth and sat-free margarne. Do not add sat.
Low-choestero dets: May be used as wrtten.
Source: The Hgh Fber Cookbook for Dabetcs by Mabe Cavaan, 1987
Shared but not tested by Ezabeth Roder Dec 93
Suggestons: Experment wth herbs or spces. A bg fancy hote s
servng Gnger Carrot Soup....maybe try 1/4 tsp to start.
Tte: Corn Muffns
Yed: 12 servngs
1/2 c Corn mea; 1 ts Sat
1 c Four; 3/4 c Mk;
1 tb Bakng powder; 1 tb Butter or margarne; meted
Mx dry ngredents. Add ghty beaten egg, mk and butter. Bake
n muffns tns ned wth cupcake papers for 20 mnutes at 400F
*Be carefu not to overbeat these (or any muffns) aor they w have
Page 100
ar tunnes and ponted tops.
Food Exchanges: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 95
Source: Sugar Free...That's me by |udth Ma|ors
Tte: Saucy Chcken wth Mushrooms
Yed: 4 servngs
2 Whoe Chcken breast Teryak Sauce
(about 1/2 b each)
Cut Chcken breasts n hf engthwse and bone f desred. ( I
aways ask the butcher to bone them.) Marnate n sauce n
refrgerator 2-3 hours. I often marnate a day or overnght f I am
gong to be gone Oven bro or barbecue over charcoa, turnng once.
Baste wth reman sauce durng cookng.
Food Exchange per servng: 3 LOW MEAT EXCHANGE; CAL: 165
Source: Suger Free...That's Me by |udth Ma|ors
Tte: Teryak Sauce
Categores: Dabetc, Sauces
Yed: 1 servngs
1 c Soy sauce; (sat free) Arfca sweetener to equa
2 c Crushed garc; -1 ts sugar
1 ts Dry mustard; 2 ts Grond gnger;
Combne a ngredents n a |ar wth tght d. Refrgerate, and
sauce w keep severa weeks.
Food Exchange per servng: FREE FOOD; CAL: caores neggbe.
Source: Sugar Free...That's Me by |udth Ma|ors
Tte: Baked Sandwches
Categores: Dabetc, Sandwches, Low-fat/ca
Yed: 12 servngs
Page 101
1 1/4 c Water at 110 to 115 F 1 1/2 b Lean ground beef
2 1/4 ts Ouck-rse yeast (1 pkg) 1/2 c Chopped onons
2 c A-purpose four 1 c Tomato sauce
1 ts Sat 1/4 c Catsup
1 Egg 1 ts Garc sat
2 tb Vegetabe o 1/2 ts Leaf oregano
1 1/2 c Graham four 1 pn Pepper
FILLING
May be frozen. Defrost n the frdge, on the way to a pcnc or n
the mcrowave f you want them n a hurry.
Combne water and yeast n mxer bow and et stand 5 mnutes. Add
a purpose four and mx at medum speed for another 4 mnutes. Turn
the dough out onto a ghty foured board and knead a few tmes,
form nto a ba and pace n a we-greased mxng bow. Turn the
ba over to grease the top, cover wth a coth and et stand at room
temperature to rse unt doubed n voume.
Whe the dough s rsng, cook the meat and onons over medum heat,
strrng frequenty, unt the onons are soft and the meat s
browned. Dran. Dscard fat and |uce, return meat and onons to the
pan. Add tomato sauce, catsup, seasonng and cook over medum heat
unt the meat s dry wth no notceabe qud. Set meat mxture
asde to coo unt dough s ready.
After the dough has doubed n voume, transfer t to a ghty
foured workng surface. Knead ghty. Form nto a ro and cut
nto 12 equa portons. Form each porton nto a tte ba, cover
wth a coth and et rest for 10 mnutes.
Ro each ba out to form a crce 5 to 6 nches across. Put about
1/4 cup of the meat mxture n the center of the crce. Pu the
dough up around the fng and press together at the top. Pace on
a we greased cooke sheet, cover wth a coth and et stand about
30 to 40 mnutes at room temperature or unt doubed n voume. Bake
at 350 F for 40 to 45 mnutes or unt ghty browned and frm.
Serve hot, usng 1 sandwch per servng, or refrgerate or freeze to
be used ater.
1 sandwch - 293 ca, 2 bread, 2 ean meat exchanges 27 grams
carbohydrate, 21 grams proten, 9 grams fat, 574 mg sodum.
Low-sodum dets: Omt sat & garc sat. Use ow-sodum tomato
sauce and catsup and 1/4 ts powdered garc. Low-choestero dets:
Omt egg. Use 2 egg whtes or 1/4 cup qud egg substtute.
Source: The Hgh Fber Cookbook for Dabetcs by Mabe Cavaan, 1987
Shared but not tested by Ezabeth Roder, Dec 93
Page 102
Tte: Strawberry Appesauce Geatn
Yed: 4 servngs
3 oz Pkg. strawberry f. geatn 1 c Unsweetened appesauce
1 1/2 c Bong water
Serve as a dessert or nstead of |am wth a bran muffn.
Dssove sugar-free geatn n bong water, refrgerate unt
ukewarm and then add the appesauce. Pour nto 4 ndvdua dshes
and refrgerate unt frm.
1/4 recpe - 35 caores, 1/2 frut exchange 7 grams carbohydrate,
proten and fat neggbe, 56 mg sodum
Source: The Hgh Fber Cookbook for Dabetcs by Mabe Cavaan 1987
Tte: Deep-Dsh Pzza
Categores: Dabetc, Meats, Man dsh, Cheese
Yed: 4 servngs
1 b Ground turkey; 1 ts Oregano eaves; dred
2 c A-purpose four; 1/2 ts Bas eaves; dred
2 ts Bakng powder; 1/2 ts Sat;
1/2 ts Bakng soda; 1/2 c Green be pepper; chopped
1/4 c Margarne or butter; 1/2 c Sced fresh mushrooms;
1/2 c To 3/4 c skm mk; 1/4 b Mozzarea cheese;grate 1cup
6 oz Can tomato paste;
Suggeston: for 2 servngs, use a sma aumnum fo pan about 4 x 8
nches or press a sheet of aumnum fo nto a oaf pan and set the
fo pan on a cooke sheet. Measure haf the other ngredents and
freeze the remanng 3 ounces of tomato paste for a future mea.
Preheat the oven to 425 F. Cook the ground turkey n a arge nonstck
sket over medum heat unt cooked through. Str occasonay.
Combne four, bakng powder, and margarne n a bow. Cut the
margarne nto the four wth a fork unt the mxture resembes
coarse mea. Add enough mk to make a soft, eastc dough (ke
bscut dough). Press the dough nto the sdes and bottom of an
8-nch square bakng pan.
Combne the tomato paste and seasonngs and spread over the dough.
Crumbe the ground turkey over the sauce. Sprnke on the green
Page 103
pepper, mushrooms and cheese. Bake for 20 to 25 mnutes or unt the
crust s brown and crsp. Cut nto four squares to serve.
1/4 recpe - 358 caores, 3 ow-fat proten, 1 starch, 2 vegetabe,
2 fat exchanges 26 grams proten, 34 grams carbohydrate, 20 grams
fat, 584 mg sodum
Source: Ouck & Easy Dabetc Menus by Betty Wedman, 1993 Shared but
not tested by Ezabeth Roder Dec 93
Tte: Lemon Carrots
Yed: 6 servngs
3 c Carrots; sced 2 ts Lemon |uce;
3/4 c Water 1 tb Parsey; fresh chopped
1/2 c Sat 2 tb Butter or Margarne;
1/2 ts Lemon pee; freshy grated Dash of qud sweetner;
Wash and pee carrots and sce n 1/4" rounds. Brng water to bo
n saucepan, add carrots and sat. Cook unt tender (10 to 15
mnutes) covered. Dran. In saucepan add remanng INGREDIENTS unt
butter s meted. Toss ke a saad to coat a carrots. Serve hot.
Food Exchanges per servng: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
CAL: 70
Source: Sugar Free...That's Me by |udth S. Ma|ors
Tte: Spansh Rce
Categores: Dabetc, Rce, Sde dshes
Yed: 4 servngs
2 c Rce cooked; 1 ts Sat; (f you must)
2 ts Green pepper; dced 1/2 ts Pepper;
1/2 Onon; chopped 1 c Tomato |uce;
2 ts Pmento bts; 1 ts Worchestershre sauce;
Mx a ngredents together and bake at 350F for 30 mnutes or unt
heated through and bubby. Fuff wth fork before servng.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1/2 VEGETABLE
EXCHANGE
Source: Sugar Free....That's Me by |udth S. Ma|ors
Page 104
Tte: Mock Rce Paf
Yed: 4 servngs
1 Rce recpe*
* most s smpy 1 cup rce to 2 cups qud To whch you use chcken
or beef bouon n the pace of water to cook rce. Tasty and a rea
compement to the man course.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE; CAL: 70
Source: Sugar Free...That's Me By |udth S. Ma|ors
Brought to you and yours by Nancy and O'Bron and her Mea-Master
Tte: Free Saad Dressng
Yed: 1 servngs
1/2 c Tomato |uce; 1 tb Onon; chopped fney
2 tb Lemon |uce; Sat and pepper;
1/2 ts Horseradsh;
Combne ngredents. Refregerate. Shake we berfore servng.
Food Exchange per servng: FREE FOOD
Source: Sugar Free...That's Me by |udth S. Ma|ors.
Tte: Spcy Tomato Dressng
Yed: 2 servngs
1 c Tomato |uce -of your chose
3/4 c Unfovored geatn; 1 tb Wne vnegar;
1 1/2 ts Dry saad dressng mx;
Brng 1/2 cup tomato |uce to bo and add geatn. Str unt
dssoved. Add remanng ngredents, bend thoroughy. Ch. Shake
berfore servng. (Geatn makes the dressng thck.)
Food Exchange per servng: FREE FOOD
Page 105
Source: Sugar Free...That's Me By |udth S. Ma|ors
Tte: Brocco wth Lemon Sauce
Yed: 4 servngs
1 g Bunch brocco; -Sugar Free emon-ne soda;
1 tb Lemon |uce; Sub. sweetener to equa 1 ts
(I use appe cder vnegar) (f desred)
1 tb Water OR
Cean and trm borocco. Cut staks and foweretes nto about 3 nch
"trees." Smmer genty about 12 mnutes covered wth water. ( I
prefer to steam). Dran. Mx emon |uce, qud, and sweetener.
Trcke over brocco. Heat the emon mxture to keep the vegetabe
warm. Food Exhange per servng: 1 VEGETABLE EXCHANGE
Tte: Waford Saad
Categores: Dabetc, Fruts, Nuts/grans
Yed: 7 servngs
1 c Ceery; sced 1/2 c Wanuts;
1 c Seedess green grapes; 1/4 c Mayonnase;
-haved 2 tb Dry whte wne;
1 c Appe; dced Lettuce Leaves;
4 Dates;
Pace ceery, grapes, appe, dates, and wanuts nto a bow. Bend
mayonnase wth wne; pour nto bow. Str to bend wth ceery,
frut and wanuts. Use sotted servng spoon to serve, shakng spoon
sghty to remove excess dressng. Serve on to remove excess
dressng. Food Exchange per servngs: 2 FRUIT EXCHANGES + 1 FAT
EXCHANGE + 1 VEGETABLE EXCHANGE; CAL: 105
Source: The Compete Dabetc Cookbook by Mary |ane Fnsand
Page 106
Tte: Beef and Rce Casseroe
Categores: Dabetc, Man dsh, Meats, Rce
Yed: 1 servngs
3 oz Ground beef; 1/4 c Water
1 tb Onon; chopped 1/2 c Rce(uncooked)
1 tb Ceery; chopped 1/4 c Condensed cream of mushroom;
3/4 c Condensed chcken gumbo soup Soup;
Combne ground beef, onon, and ceery wth a sma amount of water
n a saucepan. Bo unt a mosture s absorbed. Mx beef
mxture, rce, andmushroom soup; pour nto a sma greased casseroe
dsh. Add sat and pepper. Bake at 350F for 25 mnutes;
Mcrowave: Cook on Medum for 8 to 10 mnutes;
Food Exchange per servng: 3 MEAT EXCHANGE + 2 STARCH/BREAD EXCHANGE
CAL: 380
Tte: Irsh Vegetabes
Yed: 5 servngs
1 Bay eaf; 1/2 c Caufowerets;
1 c Water 1/4 c Pnento; chopped
2 tb Wne vnegar; Sat to TASTE(very tte
1/2 c Corn; -for me
1/2 c Brocco fowerets; Fresh ground pepper;
1/2 c Carrot;
eCombne bay eaf, water, wne vnegar n medum saucepan. Brng to a
bo; add vegetabes. Smmer(steam for me) unt vegetabes are
tender. If you MUST smmer, dran, remove bay eaf. Add sat and
pepper Food Exchange per servng: 1 VEGETABLE EXCHANGE (IN THE BOOK,
IT SAID 1 STARCH/BREAD EXCHANGE CAL: 51
The Compete Dabetc Cookbook by Mary |ane Fnsand
Tte: Tea Scones
Categores: Dabetc, Fruts, Ouckbreads, Breads/bm
Page 107
Yed: 8 servngs
----------------------BASIC TEA SCONES---------------------------
1 c Four; 1/4 c Evaporated mk;
1 ts Bakng powder; -freeze the rest
1/4 ts Sat Str one of the foowng
1 tb Sugar Repacement; Into the four mxture for
1/4 c Margarne; cod Tea Scones sted beow
1 Egg
------------------------DRIED APPLE-----------------------------
8 Chopped appe haves; 1/4 FRUIT CAL: 44
Food Exchange 1 STRACH/BREAD
-----------------------DRIED APRICOT----------------------------
8 Chopped aprcot haves; 1 1/4 FRUIT CAL: 44
Food Exchange 1 STARCH/BREAD
-------------------------CRANBERRY------------------------------
1/4 c Cranberry; chopped CAL: 34
---------------------------DATES--------------------------------
8 Chopped dates; 1/2 FRUIT CAL:54
---------------------------LEMON--------------------------------
1 tb Lemon pee; CAL: 34
Food Exchange:1 STARCH/BREAD
---------------------------ORANGE--------------------------------
1 1/2 tb Orange pee; grated CAL: 34
-----------------------DRIED PEACHES----------------------------
8 Chopped peaches haves; 1/2 STARCH/BREAD CA: 44
Food Exchange 1 FRUIT
--------------------------RAISINS-------------------------------
4 tb Rasns; 1/4 FRUIT CAL: 44
Sft four, bakng powder, sat and sugar repacement. Cut n cod
margarne as for pe crust. Beat egg and evaporated mk together
thoroughy; nto four mxture. Knead genty on ghty foured
board. Dvde the dough n haf; ro each haf nto a crces. Cut
the nto quarters. Pace on ghty greased cooke sheet. Brush
tops wth mk. Bake at 450f for 15 mnutes or unt done
Food Exchange per servng of Basc Tea Scones: 1 STARCH/BREAD EXCHANGE
CAL: 34
Page 108
Tte: Potato Dumpngs
Yed: 3 servngs
1 sm Cooked potato; Sat to taste;
1 Egg; Ground fresh pepper;
2 tb Four;
Wth a fork, break up and mash the potato. Combne wth the remanng
ngredents. Beat unt ght and fuffy. Drop by tabespoonfus on
top of bong sated water or beef broth. Bo for 5 mnutes or
unt dumpngs rse to surface. Good wth Sauerbraten.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE
CAL: 140 Makes 3 to 4 dumpngs
Source: The Compete Dabetc by Mary |ane Fnsand
Brought to you and yours va Nancy O'Bron and Mea-Master
Tte: Sauerbraten
Categores: Dabetc, Man dsh, Meats
Yed: 1 servngs
4 oz Lean beef roast 1/4 ts Sat
1/2 c Beef broth ds Garc powder
1/4 c Water 1 ts Margarne
1/4 c Appe cder vnegar
Pace Beef n a gass pan or bow. Combne remanng ngredents,
except margarne; pour over beef. Marnate 4 to 5 days n
refrgeratro. Turn beef at east once a day. Met margarne n sma
sket; add beef and brown. Reduce heat. Add haf of the marnade
to the sket. Smmmer unt beef s tender.
Food Exchange per servng: 4 MEAT EXCHANGES CALORIES: 300
Tte: Abc's of Vegetabes
Yed: 8 servngs
Page 109
1 c Asparapus peces; -condensed
1 c Brocco fowerets; 2 tb Onons; fney chopped
1 c Carrots; 1 ts Thyme
1 c Spnach; 1/2 c Water
Vegetabe cookng spary Sat to taste
11 oz Can cream of mushroom soup Pepper; ground fresh
Layer asparagus, broco, carrots, and spnach n a bakng dsh
covered wth vegetabe cookng spray. Bend remanng ngredents.
Pour over vetabes. Cover. Bake at 350F for 30 to 40 mnutes, or
unt vegetabes are tender.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/2 STARCH/BREAD
EXCHANGE + 1/2 FAT EXCHANGE; CAL: 42
Tte: Baked Eggpant
Categores: Dabetc, Vegetabes, Sde dshes, Cheese
Yed: 1 servngs
1 s Eggpant; 1 ts Dry bread crumbs;
1 s Onon; 1/4 ts Thyme;
1 oz Cheddar cheese; shredded 1/4 ts Sat;
2 tb Condensed tomato soup; ds Pepper;
Cook eggpant and onon n sma amount of water unt, tender. Dran;
reserve qud. Pace eggpant and onon n sma bakng dsh. Top
wth cheese. Bend condesnsed soup, 1 Tb of eggpant qud, bread
crumbs, thyme, sat, and pepper. Pour over eggpant; cover. Bake at
350f for 30 mnutes.
Mcrowave: Uncover. Cook on hgh for 5 mnutes. Turn after 2
mnutes. Food Exchange per servng: 1 MEAT EXCHANGE + 1 VEGETABLE
EXCHANGE CAL: 161
Tte: Itaan Asparagus
Yed: 4 servngs
1/2 b Asparagus spears; 1/2 ts Oregano;
Page 110
-cooked or canned 1/4 ts Garc powder;
1/4 c Tomato sauce; Sat and pepper to taste
1/4 c Water 1/2 c Swss cheese
Lay asparagus spears n shaow bakng dsh coated wth vegetabe
cookng spray. Bend Tomato Sauce, water, oregano, garc powder,
sat, and pepper. Bake at 350F for 25 to 30 mnutes.
Mcrowave: Cook on Hgh for 5-6 mnutes.
Food Exchange per servngs: 1/2 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE
Tte: Caufower Au Gratn
Yed: 4 servngs
2 c Caufowerets; 1/4 c Amercan Cheese; dced
1 ts Sat Vegetabe cookng spray;
1 ts Butter or margarne; Sat to taste;
1 ts Four; Fresh ground pepper;
1 c Mk; cod
Pace caufowerets n arge kette. F wth enough water to cover.
(Boy! Everythng seams to bo the heck of vegetabes n ths book)
Add sat. Brng to bo. (Why not steam them?) Dran. (Shutter)
Rnse wth cod water. Met butter or margarne n saucepan. Cook
over ow heat, strrng constanty, unt sghtyy thckened. Add
fower n bakng dsh coated wth vegetabe cookng spray; add sat
and pepper. Cover wth cheese toppng. Bake at 350F for 20 mnutes.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE;
CAL: 119
.
Tte: Shredded Cabbage
Categores: Dabetc, Sde dshes, Vegetabes
Yed: 1 servngs
1 g Cabbage; coarsey shredded Sat to taste
2 tb Butter or margarne; Fresh ground pepper;
1/2 ts Nutmeg
Cook cabbage n a sma amount of bong water, unt tender; dran.
Page 111
Press out excess mosture or pat dry. Met butter or MARGARINE n
sket. Add nutmeg; str to bend. Add cabbage; toss to coat. Add
sat and pepper. Food Exchange per servng: 1/2 VEGETABLE EXCHANGE +
1/2 FAT EXCHANGE CAL: 32
Tte: Pzza Green Beans
Categores: Dabetc, Vegetabes, Sde dshes, Beans
Yed: 5 servngs
2 c Green Beans; 1 ts Pmento; chopped
1 tb Lemon |uce; ds Garc powder;
1/4 ts Oregano; ds Sat;
Cook green beans n bong water unt tender; dran. Combne emon
|uce, oregano, pmento, garc powder and sat. Pour over beans;
toss Food Exchange per servng: 1 VEGETABLE EXCHANGE CAL; 32
Source: The Compete Dabetc Cookbook by Mary |ane Fnsand.
Tte: Spced Beets
Categores: Dabetc, Vegetabes, Sde dshes, Rce
Yed: 4 servngs
1/2 c Wne vnegar; 1 Whoe cove;
(how about rce?) 1 ts Back pepper;
1/4 c Water 3 tb Sugar Repacement
1 Bay eaf; 2 c Beets; sced
Combne a ngredents except beets. Brng to a bo. Add beets;
smmer for 10 mnutes, or unt tender.
Mcorwave: Combne a ngredents, except beets. Cook on Hgh for 2
mnutes. Add beets. Cook on Medum for 2 mnutes.
Food Exchange per servng: 1 VEGETABLE EXCHANGE; CAL: 36
Page 112
Tte: Spnach wth Onons
Yed: 1 servngs
2 b Fresh spnach; ds Each nutmeg, thyme, sat
2 tb Margarne; ds Freash ground pepper;
1/2 c Onon;
Rnse spnach thoroughy; pace n to top of doube boer and heat
unt wted. Dran and chop coarsey. Met margarne n sket;
add onon. Saute over hgh heat unt onon s brown on the edges.
Add sersonngs. Str to bend. Add and toss to bend.
Food Exchange per servng: 1/2 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
CAL: 37
Tte: Baked Rce
Categores: Dabetc, Rce
Yed: 8 servngs
8 Cube bouon; 1 c Bread crumbs; dry
8 c Hot water; Recpe was for 1 servng
2 c Rce; And I AM not gong to use
8 Green onon; chopped 8 bouon cubes
7/8 c Ceery;
Dssove bouon n hot water. Add rce, green onon, and ceery;
cover. Cook for 5 mnutes. Add bread crumbs. Pour nto sma bakng
dsh. Bake at 350 F for 25 to 30 mnutes or unt top s ghty
crusted. Food Exchange per servng: 1 1/2 STARCH/BREAD EXCHANGES
CAL: 115
Tte: Corn Puddng
Categores: Dabetc, Sde dshes
Yed: 6 servngs
16 oz Can of corn; 1 ts Sugar repacement;
1 Egg; 3/4 c Mk;
1 ts Pmento; Chopped Sat to taste;
1 ts Green pepper; Fresh ground pepper;
Page 113
1 ts Margarne; Vegetabe cookng spray;
Combne a ngredents, except vegetabe cookng spray. Pour nto
bakng dsh coated wth vegetabe cookng spray. Bake at 325F for 35
to 40 mnutes, or unt frm.
Food Exchange per servng: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 55
Tte: Perfect Saad
Categores: Dabetc, Saads, Vegetabes, Sde dshes, Cheese
Yed: 1 servngs
1/2 Unfovored geatn 2 Cucumbers;
1/4 c Cod water; 1/4 c Carrots;
1 tb Sugar repacement 1/4 c Onons;
1/2 ts Sat 3 oz Cream cheese;
3/4 c Hot water 2 tb Lo-ca Mayonnase;
1 tb Lemon |uce;
Dssove geatn n cod water. Add geatn mxture, sugar
repacement, and sat to hot water; str unt dssoved. Add emon
|uce, cucumber, carrots, and onon. Beat cream cheese wth
mayonnase unt smooth. Bend nto vegetabe mxture. Pour nto mod
and ch. Food Exchange per servng: 1/2 VEGETABLE EXCHANGE + 1 FAT
EXCHANGE CAL: 73
Tte: Mushroom Saad
Yed: 8 servngs
1/2 md Iceberg ettuce; 1/2 b Green beans;
1/2 g Bostom ettuce; 1/2 b Mushrooms;
1 g Cucumber; 1/4 c Lo-ca french dressng
Rnse ettuce. Break nto arge peces. Pee and sce cucumber nto
1/4". Pee and sce cucumber nto 1/4 sces. Rnse green beans;
cut bean nto 1-n peces. Pace nto greens, cucumber, and beans
nto pastc bag or tghty covered contaner. Store n
refergerator 4 to 6 hours or overnght to crsp. Trm mushrooms
Page 114
stems to 1/4" of cap. Cut mushrooms f dscoored.) Cut mushrooms n
thn sces. |ust before servng, carefuy pat greens, cucumber, and
dry on towe. Pace n wooden bow; cover wth French Dressng. Toss
to ghty coat a ngredents wth dressng. Top wth mushrooms.
Food Exchange per servng: 1 VEGETABLE EXCHANGE CAL: 60
Tte: Chnese Saad
Categores: Dabetc, Vegetabes, Saads, Sde dshes, Vegetaran
Yed: 12 servngs
1 g Head of Bbb ettuce; 8 oz Can Bamboo shoots;
1 g Head of Boston Lettuce; 1 c Bean spouts;
2 Staks chnse cabbage; 1/2 c Soy french Dressng;
Rnse ettuce and cabbage eaves. Break nto bte-sze peces. Pace
n pactc bag or tghty covered contaner. Store n refrgerator 4
to 6 hours or overnght to crsp. Dran water chestnuts, bamboo
shoots, and bean sprouts. Rnse wth cod water. Dran thoroughy.
Thny sce the water chestnuts. Carefuy pat greens dry wth
towe. Pace n wooden bow. Cover wth Soy French Dressng. Toss
ghty unt a ngredents are coated.
Food Exchange per servng: 1/2 VEGETABLE EXCHANGE; CAL: 40
.
Tte: Radsh Saad
Yed: 6 servngs
1 ts Sat; 2 tb Lqud shortenng;
1 ts Garc powder; 2 ts Lemon |uce;
1 ts D|on mustard; 1/2 Head ceberg ettuce;
1 tb Wne vnegar; 1 bn Red radshes
Combne sat, garc powder. D|on mustard, vnegar, qud
shortenng, and emon |uce n screwtop |ar. Shake to bend.
Coarsey chop watercress, ettuce and radshes; pace n saad bow.
Add dressng; toss to bend. Food Exchange per servng: 1 FAT
EXCHANGE CAL: 60
The Compete Dabetc Cookbook by Mary |ane Fnsand
Page 115
Tte: Maude's Green Saad
Categores: Dabetc, Saads, Vegetabes, Sde dshes, Cheese
Yed: 10 servngs
1/2 Head Iceberg ettuce; 1/2 Head Romane ettuce;
1/2 Head boston ettuce; 5 tb Lo-ca Itatan dressng;
1/2 Head chcory; 1 tb Parmesan cheese
1/2 b Spnach;
Rnse and crsp the saad greens. Break ceberg ettuce nto
bte-sze peces. Carefuy pat ceberg dry on towe. Pace n
arge pastc bag. Add 1 tb Itaan dressng. Shake ghty unt a
eaves are covered. Pace n strp on medum patter or pate. Repeat
wth each green. Sprnke ghty wth Parmesan cheese.
Food Exchange per servng: NEGLIGIBLE CAL: NEGLIGIBLE
Tte: German Potato Saad
Yed: 8 servngs
6 s Bacon; crspy fred 3 tb Sugar repacement;
1 1/2 c Cod water; 1/4 c Vnegar
3 tb Four; 6 md Potatoes; boed sced
1 md Onon;
Remove excess grease from bacon wth paper towe. Break bacon nto
sma peces. Bend cod water and four. Pour nto saucepan. Add
onon, sugar repacement, and vnegar. Heat, strrng, unt
thckened. Add bacon and potatoes whe st from bong and fryng.
CAL: 113
Tte: Marnated Cucumber
Page 116
Yed: 6 servngs
2 To 3 Cucumbers; arge 1/8 ts Fresh ground pepper
1 ts Sat ( I aso add a tte fresh
1 ts Sugar repacement; Garc to ths)
1/4 c Vnegar
Score cucumbers wth tnes of fork. Cut nto very thn sces.
Sprnke wth sat. Ch 2 hours; dran we. Sprnke wth sugar
repacement; add vnegar and pepper. Marnate 30 mnetes or more
before servng. Food Exchange per servng: NEGLIGIBLE CAL:
NEGLIGIBLE
Tte: Cabbage-Pneappe Saad
Categores: Dabetc, Saads, Sde dshes, Vegetaran, Vegetabes
Yed: 4 servngs
3 c Cabbage (shredded) 1 ds Sat;
1 b Can unsweetened pneappe; 1/2 c Lo-ca whpped toppng;
2 tb Sugar repacement; (prepared)
Combne cabbage and pneappe wth |uce, sugar repacement and sat.
Str to dssvoe sugar repacement. Aow to rest at room
temperaturem for 1 1/2 to 2 hours. Dran thoroughy. Fod toppng
nto cabbage mxture. Food Exchange per servng: 1/2 FRUIT EXCHANGE
CAL: 28
Tte: German Cabbage Soup
Categores: Dabetc, Man dsh, Vegetabes, Soups/stews, Crockpot
Yed: 1 servngs
2 oz Ground Beef Round 1 1/4 c Beef broth;
2 tb Onon 2 g Cabbage eaves;
1 ds Each mustard, soy sauce, (Cut n peces)
1 ds Each sat, pepper 1/2 md Tomato; cubed
1 tb Dry red wne; 1/2 ts Fresh parsey;
Combne ground round, onon, mustard, soy sauce, sat, and pepper; mx
Page 117
thoroughy. Form nto tny meatbas. Add wne to broth; brng to
bo. Add wne to broth; brng to bo. Add meatbas to broth, one
at a tme. Brng to a bo agan. Cook meatbas 5 mnutes; remove
to soup bow. Add cabbage and tomatoes to broth. Smmer 5 mnutes.
Pour over meatbas. Garnsh wth parsey.
Personay I thnk ths s two much work for 1 1/2 cups of SOUP for
one human!!!
Food Exchange per servng: 1 MEAT EXCHANGE + 1/2 VEGETABLE EXCHANGE
CAL: 55
Source: The Compete Datebc Cookbook by Mary |ane Fnmand
Tte: French Meatba Soup
Categores: Dabetc, Soups/stews, Rce, Man dsh, Crockpot
Yed: 1 servngs
2 tb Rce; 1 ds Each garc, parsey, nutmeg
2 oz Ground Beef round; 2 tb Dry red wne;
1 tb Egg; (raw beaten) 1 1/4 c Beef broth;
1 tb Onon; grated Sat and pepper to taste;
Add rce to 1 c. water. Bo 5 mnutes; dran we. Bend rce,
ground round, egg, onon, garc, parsey, and nutmeg; form nto
sma meatbas. Add wne to broth; brng to bo. Drop meatbas
nto hot broth, one to at tme. Brng to bo agan; reduce heat.
Smmer 20 mnutes. Add sat and pepper. Mcrowave: Add rce to 1 c.
sated water. Brng to a bo. Hod 5 mnutes; dran we. Combne
meatba ngredents as above. Brng wne and broth to a bo. Drop
meatbas nto hot broth, one at tme. Brng to a bo agan. Hod
10 mnutes. Add sat and pepper. Food Exchange per servng: 1 MEAT
EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 71
Tte: Pzza Stew
Categores: Dabetc, Man dsh, Soups/stews, Crockpot
Yed: 6 servngs
6 oz Canadan Bacon;* -ptted and chopped
9 c Tomato sauce; 6 tb Ceery; chopped
1 1/2 c Water; 6 tb Green pepper; chopped
12 tb Onon; chopped 6 ds Each oregono, garc powder;
Page 118
6 tb Mushrooms peces; Sat to taste;
6 tb Back oves; 3 c Ebow macaron; cooked
* Makes 2 1/2 cups of soup. Gee! there sn't any for BERT!!!!
Fry Canadan bacon; dran and cut away any fat. Heat Tomato sauce
and at water to a bo. Add bacon, vegetabes, and seasonngs. Cook
unt vegetabes are tender. Add Macaron: reheat
+ 1 FAT EXCHANGE CAL: 275
Ths was 1 servngs and I changed t to 6
Tte: Bean Stew
Categores: Dabetc, Man dsh, Vegetaran, Vegetabes, Beans
Yed: 1 servngs
1 tb Pnto beans;* 1 tb Onon; sce
1 tb Northern beans; 1/2 ts Green ches; chopped
1 tb Lents; ds Garc powder, oregano,
1 c Beef broth; Sat to taste
1 tb Carrot; Fresh ground pepper;
1 tb Homny;
* Makes 1 1/2 cup of soup for ONE, agan!!!!! No soup for BERT!!! Bo
beans and ents n beef broth for 10 mnutes, covered. Aow to
stand 1 to 2 hours or overnght. Pace softened beans and remanng
ngredents n bakng dsh. Bake aat 350F for 45 mnutes to 1 hour
or unt ngredents are tender.
CAL: 225
Souce: The Compete Dabetc Cookbook by Mary |ane Fnsand
Tte: Zucchn Meatba Stew
Categores: Dabetc, Man dsh, Soups/stews, Vegetabes, Rce
Yed: 1 servngs
1 oz Ground beef; ds Ground pepper;
1/2 c Ground zucchn; 1 c Beef broth;
1 ts Onon; fney chopped 1 g Tomato; dced
Page 119
1 Egg; 1 ts Parsey; chopped
1/4 c Rce; 1 tb Sat and pepper to taste
ds Oregano, cumn, garc sat;
Combne ground beef, zucchn, onon, egg, rce, and seasonngs; mx
thoroughy. Shape nto sma meatbas. Combne beef broth, tomato,
and parsey n saucepan; heat to bo. Drop meatbas nto hot
broth, one at a tme. Cover and smmer 30 to 40 mnutes. Add sat
and pepper.
Mcrowave: Cook beef broth, tomato, and parsey on Hgh for 3 mnutes,
covered. Drop Meatbas nto broth. Cook on Hgh for 5 mnutes.
Hod 10 mnutes. Add sat and pepper.
Food Exchange per servng: 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE + 1
STARCH/BREAD EXCHANGE CAL: 203
Souce: The Compete Dabetc Cookbook by Mary |ane Fnsand
Tte: Chcken Gbet Vegetabe Soup
Categores: Dabetc, Poutry, Soups/stews, Vegetabes, Crockpot
Yed: 6 servngs
Uncooked gbets; of 1 or 2 3/4 c Ceery; fney chopped even
-chckens -the eaves.
6 3/4 c Cod water; 9 oz (1 cn) tomato |uce
1 1/2 ts Sat or to taste 1 1/2 tb Parsey fakes; OR
3/16 ts Fresh ground pepper; 3 tb Fresh parsey; mnced
3/4 c Carrot; fney dced 3/8 ts Paprka
3/4 c Onon; chopped 3 tb Ouck-cookng oatmea;
Wash gbets and dscard a fat peces. Pace n a arge cookng
pot wth water, and f you must, sat. Brng to a bo and smmer
about 25 mnutes. Add a other ngredents except the oatmea;
smmer soup genty about 30 mnutes more. Remove gbets and chop
nto sma peces. Return gbets to soup; add oatmea, str, and
smmer 5 mnutes. Ths was 4 servngs, but was change to 6 servng.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/2 LEAN MEAT
EXCHANGE Low-sodum dets: Omt sat. Substtute unsated tomato
|uce. CHO: 7g; PRO: 5g; FAT: 1g; CAL: 56
Page 120
Tte: Confett Bean Saad
Categores: Dabetc, Saads, Vegetabes, Man dsh, Sde dshes
Yed: 6 servngs
16 oz Mxed cut green & wax beans; 1/4 c Onon; chopped
(1 can) 2 tb Pmento; chopped
1/2 c Cder vnegar; Sugar substtute equvaent;
1 tb Mxed pckng spces; -to 5 teaspoons sugar
1/4 c Ceery; fney chopped Crsp ettuce eaves;
1/4 c Green pepper; chopped
Dran beans, savng qud. Combne ths qud wth vnegar n a
saucepan. Add mxed pckng qpce, ether oose or n a sma
cheesecoth bag. Brng to a bo, cover, reduce heat to ow, and
smmer genty for 10 mnutes. Meanwhe, mx a the vegetabes n a
bow. Remove qud from heat; add sweetener and str unt
dssoved. Pour over vegetabes and remove spce bag or oose spces.
Ch severa hours, strrng occasonay. Dran before servng on
crsp ettuce. Food Exchange per servng: 1 VEGETABLE EXCHANGE CHO:
7g; PRO: 1g; FAT: 0; CAL: 28
SOURCE: The Art of Cookng For the Dabetc by Mary Abbott Hess,R.D.,
M.S. and Katharne Mddeton
Tte: |ackstraw Saad
Categores: Dabetc, Saads, Fruts, Vegetabes, Sde dshes
Yed: 4 servngs
1 md Red appe(about 4 oz) 1/4 c Onon; rngs sced thny
1/2 c Green pepper strps; 1/3 c Poppy Seed Dressng;
1/2 c Ceery stcks; Crsp ettuce eaves;
3/4 c Cabbage; shredded
Remove core and stem of appe; eave skn on. Cut appe crosswse
nto 1/4 rngs; cut each rng nto thn stck about 1/8 nch wde.
Combne a ngredents except ettuce n a arge bow and toss
ghty to mx Poppy Seed Dressng throughy. Serve on crsp
ettuce. Servngs was 4, but I changed t to 8 servngs.
Food Exchange per servng: 1 VETGETABLE EXCHANGE CAL: 39 CHO: 9g;
PRO: 1g; FAT: 1g; Low-sodum dets: Omt sat n dressng recpe.
Source: The Art of Cookng for the Dabetc by Mary Abbot Hess,R.D.,
M.S. and Katharne Mddeton
Brought to you and yours va Nancy O'bron and Mea-Master
Page 121
Tte: Kay's Dressng & Poppy Seed Dressng
Yed: 8 servngs
-----------------------KAY'S DRESSING----------------------------
1/2 c Water 1/8 ts Ground pepper; fresh
1/2 c Whte vnegar; 1/16 ts Paprka
1/2 ts Sat; Sugar substtute equvaent
1/2 ts Dry mustard; To 4 teaspoons sugar
--------------------POPPY SEED DRESSING-------------------------
1/2 c Cder vnegar; Omt paprka
1 tb Poppy seed;
Combne a ngredents n a pnt |ar and cover tghty. Shake
vgorousy and store n refrgerator. Shake before usng.
Food Exchange per servng: THIS IS A "FREE" FOOD CAL: 4 CHO: 1g;
PRO: 0g; FAT: 0g; Low-sodum dets: Omt sat
Varaton Poppy Seed Dressng. Foow recpe for Kay's
dressng(above), but use cder vnegar n pace of whte vnegar,
omt paprka, poppy seeds. Decous over frut saad.
Food Exchange per servng: THIS IS A "FREE" FOOD CAL: 9 CHO: 2g;
PRO: 0g; FAT: 0g; Low-sodum dets: Omt sat.
Tte: Israe Saad
Yed: 6 servngs
2 md Cucumbers 1 c Tomato; fresh dced
1/2 c Green pepper; chopped 1/4 c Radsh;
2 c Shredded ettuce; 1 tb Vegetabe o;
2 tb Green onon; fney chopped 3 tb Lemon |uce; fresh
3/4 c Carrot; grated or shredded 1 ts Sat;
2 tb Fresh parsey; fney 3/4 ts Coarsey ground pepper;
-chopped
Pare cucumber, have engthwse, and dscard seeds and center pup.
Dce cucumber fesh and measure 2 cups. Combne a ngredents n a
arge bow; toss unt we mxed. Serve mmedaty.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
Page 122
CHO: 7g; PRO: 1g; FAT: 3g; CAL: 51 Low-sodum dets. Omt sat
Hess,R.D.,M.S. And Katharne Mddeton
Tte: Mushroom Deght
Categores: Dabetc, Man dsh, Vegetabes
Yed: 6 servngs
1 tb Vegetabe o; 1 To 2 tb d pcke;
1 tb Lemon |uce; -fney chopped
1 tb Wne vnegar; 12 oz Fresh mushrooms; sced thn
1/4 ts Sat; -about 4 1/2 cups
1/2 ts Coarsey ground pepper; 6 Lettuce eaves;
1/2 ts Dry Mustard; 2 tb Snpped fresh parsey;
1/8 ts Garc powder;or 1 c garc
Pace a ngredents except mushrooms, ettuce, and parsey n a
sma |ar. Cover the |ar and shake t we. Drzze dressng over
mushrooms and toss mushrooms genty so that dressng thoroughy coats
them. Serve on ettuce eaves and garnsh wth snpped parsey.
Food Exchange per servng: 1 VEGETABLE EXCHANGE CAL: 40 CHO: 4g;
PRO: 1g; FAT: 3g; Low-sodum dets: Omt sat.
Tte: Det Cream Soup Base
Categores: Dabetc, Aergy, Soups/stews, Crockpot, Low-fat/ca
Yed: 2 servngs
WHITE SAUCE 8 oz Can tomato sauce
3 1/2 tb Instant mk powder 3 tb Chopped onon
1 1/2 tb Cornstarch 1 pn Dry rosemary, crumbed
1 1/4 c Cod water 1 pn Fresh ground pepper
TOMATO 1 pn Cayenne pepper
Ths recpe s sutabe for anyone who needs to know the exact
contents of soup.
OTHER OPTIONS: Reguar recpes use about 1 1/2 Tb butter and 1 1/2 Tb
four per cup of mk for a medum whte sauce.
5 oz evaporated mk pus 5 oz water pus 1 Tb corn starch
Page 123
1 cup soy mk pus 1 Tb corn starch
1 cup skm mk pus 1 Tb vegetabe o pus 1 Tb corn starch
Put ngredents n a bender and process at hgh speed unt we
bended, or put ngredents n a |ar and shake, or str dry
ngredents nto cod mk wth a whsk.
Str constanty n the top of a doube boer unt the sauce
thckens and smmers, then cook ten mnutes. A medum saucepan set
n a arger saucepan of smmerng water works, too.
Fresh tomatoes may be cooked wth onon and seasonng, aowed to
coo and pureed n a bender to make the sauce. If the tomato
mxture s coder, add a tte of the hot whte sauce to brng t to
the same temperature. Ths prevents curdng when the red mxture s
graduay added back nto the pot wth the whte sauce.
Heat soup unt t s hot enough to serve but do not aow t to bo.
The same method may be used wth 3/4 to 1 cup of cooked dced (or
pureed) vegetabes wth cookng qud used to make the sauce. Makes
about 2 cups. Suggested vegetabes: potato wth a tte onon,
carrot, zucchn, cabbage wth a tte ham, sauteed onon, mushroom,
brocco. Season to taste.
Tested Dec 93 usng powdered mk, and (thawed) canned tomato by
Ezabeth Roder. Ths was a successfu experment based on a
combnaton of recpes from severa dfferent books.
Tte: Lemon Puddng Sauce
Yed: 1 servngs
4 ts Cornstarch (try 2 tbsp) 1 Egg
1 c Water 2 ts Margarne or butter
Pee of 1 emon, grated 8 ts Sugar, Aspertame substtute
1/4 c Lemon |uce
Combne cornstarch, water, emon pee and emon |uce n a sma heavy
saucepan. Beat n egg. Cook over medum heat, strrng constanty
unt thckened and cear. Str n margarne and sweetener.
WHOLE RECIPE: 20 g carbohydrate, 10 g proten, 10 g fat (210
caores) Source: Choce Cookng, Canadan Dabetes Assocaton 1986
Rea sugar - add 48 caores & 12.4 grams carbohydrate per extra Tb.
Cornstarch - add 29 caores & 7 grams carbohydrate per extra Tb. Egg
- subtract 1 med-fat meat exchange f not used. Ad|ust for the number
Page 124
of servngs.
Note: orgna recpe s for a sauce, try 2 tbsp cornstarch and
dvde among 3 dshes for a puddng/pe fng wth one crumbed
graham cracker and a shake of cnnamon n the bottom of each dsh.
EGGLESS: 1 or 2 extra tsp. cornstarch (5 tsp or 2 tb.) woud key
thcken the sauce wthout the egg. 1 tsp. cornstarch pus 3 tb.
qud s gven as an equvaent to 1 whoe egg n the book caed
Substtutng Ingredents.
Lemon Sauce may be served wth cake, gngerbread, and crsp merngues
wth strawberres or other frut (Pavova s the common name n
Austraan cookbooks).
Tte: Chop Suey wth Tuna
Categores: Dabetc, Fsh, Man dsh, Rce
Yed: 4 servngs
2 Staks ceery; cut sma 2 c Water +
1/2 Onon; chopped fne 2 tb Water;
3/16 ts Pepper; 3/4 c Rce;
2 tb Soy sauce; 3/4 c Tuna;
Cook ceery and onon n 2 tb water over ow heat, covered. When
tender, remove from heat, add rce, 2 c water, and seasonngs. Brng
to a bo. Turn heat to ow and cook covered, unt rce s tender
and qud absorbed (about 1/2 hour). Add tuna. Mx and remove from
heat. Set asde, covered, for a few mnutes before servng.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE
Souce: Recpes for Dabetcs by Be Ltte wth Penny L. Thorup
The cookbook doesn't have the nutrtona vaues as t 22 years od.
Ony the caores: 145 per servng
Tte: Frankfurter Casseroe
Categores: Dabetc, Man dsh, Meats, Casseroes, Crockpot
Yed: 8 servngs
1 1/4 c Bean & bacon soup; unduted 1 Green onons; chopped fney
1 1/4 c Water; 1/2 c Ceery;chopped
2 c A-meat frankurter; cut 2 tb Prepared mustard;
-1/2" sces 1 c Ready-mx type bscuts;
Page 125
1 Onon; chopped fney
Preheat oven to 375F. Mx a ngredents except bscuts. Bo
genty 5 mnutes. Put about 3/4 cup mxture nto each of 8
ndvdua bakng dshes and top each wth bscut. (NOT ME!! I hate
dong dshes!!) Bake unt goden brown (about 20 mnutes). Serve at
once, Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 2 FAT
EXCHANGES + 1 MEAT EXCHANGE + 1 VEGETABLE EXCHANGE
Source: Recpes for the Dabetc by Be Ltte and Penny L.
Thorup.
Ths cookbook doesn't have the nutrtona vaues as t 22 years od.
Ony caores: Per servng: 260
Tte: Caforna Pot Roast
Categores: Dabetc, Man dsh, Meats, Crockpot
Yed: 20 servngs
4 b Beef rump; 2 Carrots; sced
2 tb Four; 1 tb Worchetershre sauce;
1 ts Sat; 1 c Water;
1/16 ts Pepper; Sugar substtte equvaant
1 tb O; - 1/2 c
1 Onon; chopped fne;
Dredge meat we n four, sat, and pepper. Brown n o n
sket; add remanng ngredents. Cover. Smmer about 4 hours
over ow heat. Food Exchange per servng: 2 MEAT EXCHANGES
Source: Recpes for Dabetcs by Be Ltte and Penny L. Thourup
Tte: Hamburger Cornmea Shepherd's Pe
Categores: Dabetc, Meats, Man dsh, Casseroes, Crockpot
Yed: 8 servngs
1/2 c Green pepper; chopped fney -standard
1/2 c Four; Dash emon pepper;
3/4 c Yeow cornmea; 1 ts Ch powder;
1/4 c Onon, mnced fney Sugar sub equvaent to
2 c Ground round; -1 tb sugar
5 tb O;(far to much by today's 2 ts Bakng powder;
-standard 1/2 ts Thyme;
1 c Tomato sauce; 1/4 c Egg;(1 med)
Page 126
2 tb Tomato catup; 1/2 c Skm mk;
2 ts Sat;(far to much by today's
Preheat oven to 400F. Saute pepper, onon, beef n 2 tabespoons of
o n sket, unt beef s we browned. Str n tomato sauce,
catup, 1 ts sat(ugh), emon pepper, add ch powder. Put nto 1
1/2 quart casseroe. Str four, cornmea, sweetener, bakng powder,
remanng sat (ugh) and thyme together n a bow; then add egg mk,
and rest of o. Str unt smooth. Top the frst mxture wth
second and bake, uncovered, or unt the cornmea s sghty brown
and frm to touch (about 1 hour). Loosen cornmea wth a knfe around
edges, turn on servng pate wth top sde down. I thnk that ths
coud be make n the a Crockpot, as ths was before the days of the
crockpot!!!
Food Exchange per servng: 1/2 STARCH/BREAD EXCHANGE + 2 FAT
EXCHANGES + 1 1/2 MEAT EXHANGES + 1/2 VEGETABLE EXCHANGE
Source: Recpes for Dabetcs by Be Ltte and Penny L. Thorup
Tte: Meat Casseroe
Categores: Dabetc, Man dsh, Meats, Casseroes, Crockpot
Yed: 8 servngs
1/2 c Noodes; uncooked 1/4 ts Pepper; ground fresh
5 c Tomato |uce; 3 ts Sat; (ugh) 1/2 woud do
4 c Ceery; chopped fney -ncey
1 c Green pepper; chopped fney 1 ts Det margarne;
4 c Meat,cooked & cubed;
Heat oven to 350F. Combne a ngredents. Turn nto we greased
(use a non stck pan spray by today's standard) carreroe; bake 2
hours and 15 mnutes. Agan I thnk that ths coud be done n ths
day and age the crockpot. Ths was for 4 servngs, but I made for 8.
Food Exchange per servngs: 1 STARCH/BREAD EXCHANGE + 3 MEAT
EXCHANGES 1 VEGETABLE EXCHANGE
Source: Recpes for Dabetcs by Be Ltte and Penny L. Thorup
Brought by you and yours va Nancy O'Bron and her Mea-Master
Ths s a very od cookbook (1972) and t doesn't have the nutrtona
vaues, ony the caores: 280 per servng
Tte: Ch Con Carne
Page 127
Categores: Dabetc, Man dsh, Crockpot, Meats, Beans
Yed: 8 servngs
2 c Ground beef; -unduted
1 c Onon; chopped fney 2 c Kdney beans;
1 c Garc; chopped fney 1 tb Mat vnegar;
2 tb Ch powder; 1/4 ts Sat(a rght)
1 1/4 c Condensed tomato soup;
Brown beef n hot pan, str n onon, arc, and ch powder. Cook,
strrng often unt onon s tender; add rest of ndgredents; brng
to a bo. Reduce heat and smmer, uncovered, strrng occasonay,
about 15 mnutes.
Food Exchange per servngs: 1 STARCH/BREAD EXCHANGE + 1/2 FAT
EXCHANGE + 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE
Souce: Recpes for Dabetcs by Be Ltte and Penny L Thorup
.
Tte: Meat Loaf
Categores: Dabetc, Man dsh, Meats, Crockpot
Yed: 6 servngs
1/4 c (1 md) egg; 2 tb Green pepper; chopped fney
2 c Ground round; 1 ts Sat
3 s Bread; cubed fne; 1/2 ts Dry Mustard;
1/4 c Catup; 1 tb Prepared horseradsh; f
1/3 c Onon; chopped fney -desred
Preheat oven to 400F. Mx a ngredents we. Form nto a oaf.
Pace n fo-ned bakng pan and bake unt down.
Food Exchange per servng: 1/2 STARCH/BREAD EXCHANGE + 3 MEAT
EXCHANGES +
Source Recpes for Dabetcs by Be Ltte and Penny L. Thorup
Tte: Cowboy Cheeseburgers
Categores: Dabetc, Meats, Man dsh, Sandwches, Cheese
Yed: 4 servngs
--------------------COWBOY CHEESEBURGERS-------------------------
1 b Extra-ean ground beef; 1 tb Fresh |aapeno che; mnced
1 sm Onon;
Page 128
---------------------SEASONINGS MIXTURE--------------------------
1/4 ts Ground corander; 1/4 ts Sat
1/4 ts Ground cumn; 1/4 ts Pepper; fresh ground
---------------------------CHEESE--------------------------------
1 Nonfat mozzarea cheese;
--------------------------SERVING-------------------------------
4 Torta; Cantro sprgs;
4 Tomato sces; 1 tb Commerca taco sauce;
Mx the burgers ngredents together; form nto burgers of equa sze
about 1/4 nch thck wthout compactng the meat. Sprnke the
seasonng mxture of spces on both sdes of patty. Gr or bro,
4" from souce of heat, for 3 mnutes on each sdes for medum-rare
pattes. Pace the mozzarea cheese on center of each patty. Cook
for another mnute and unt cheese mets. Serve each patty on a
warmed 8" four torta, topped wth a tomato sce, cantro
sprgs, and taco sauce |osn Food Exchanges per servng: 2 1/2
MEDIUM/FAT EXCHANGES + 1 1/2 BREAD/STARCH EXCHANGE
CAL: 289; PRO: 21g; CAR: 23g; FAT: 13g; (CALORIES FROM FAT 40%) FIB:
2g; CHO: 54mg; SOD: 305mg; POT: 367mg
Source: |osn Dabetes Gourmet Cookbook
Tte: Greek Burgers
Categores: Dabetc, Man dsh, Meats, Sandwches, Low-fat/ca
Yed: 4 servngs
1 b Extra-ean ground beef; 1 md Sze pum tomato;
1 c Garc; mnced 2 tb Fat-eaf parsey; mnced
2 tb Fresh emon |uce; 4 6" whoe-wheat pta pocket;
1 ts Dred oregano eaves; -breads;
1/4 ts Ground cumn; Romane ettuce ea;
1/4 ts Ground pepper; 1 sm Red onon;
Mx ground beef, garc; emon |uce, oregano eaves; cumn, pepper,
pum tomato, and parsey. Form nto 4 pattes about 3/4" thck.
Gr or bro, 4" from souce of heat, ofr 3 mnutes, for 3 mnutes
on each sde for medum-rare. Cut the top thre off each of four 6"
whoe-wheat pta pocket breads. Turn the cut-off pece round sde
down; tuck nsde to pocket bread to renforce bottom. Pace a
gred burger n each pocket bread aong wth a romane ettuce eaf
and paper-thn sces from 1 sm red onon. Pass 1/4 cup Cantro
Chutney (page 218) to spoon nto burgers. Note: These hamburgers
coud be made wth ean ground amb. The exchanges woud stay the
same, but amb add 17 caores and 2 grams of fat (mosty saturated
Page 129
fat) per servng |osn Food Exchanges per servng: 3 MEDIUM/FAT
MEAT EXCHANGES + 2 BREAD/ STARCH EXCHANGES
CAL: 346 PRO: 27; CAR: 26g; FAT: 15g;(CALORIES FROM FAT 39%) FIR: 2g;
CHO: 54mg; SODIUM: 285mg; POTASSIUM: 441mg;
Source: The |osn Dabetes Groumet Cookbook
Tte: Mau Burgers
Categores: Dabetc, Man dsh, Meats, Sandwches
Yed: 4 servngs
1 b Extra-ean ground beef; 4 s Fresh Pneappe; or
1 c Garc; mnced -Canned water-packed
2 Scaons; mnced -Unsweetened pneappe
1 ts Fresh gnger; mnced 1 ts Worcestershre sauce;
1 tb Low-sodum soy sauce; 4 s 1 oz french bread
Mx the beef, garc, scaons, gnger, and soy sauce together and
form n 4 pattes of equa sze about 3/4" thck. Gr or bro 4"
from souce of heat, for 7 mnutes for medum-rare turnng once. Whe
burgers are grng, brush 4 sces of fresh or canned water-packed
unsweetened pneappe wth 1 ts Worcestshre sauce. Gr unt
pneappe s heated through and seared wth gr marks, about 6
mnutes (2 mnutes for canned penappe). Serve each patty open-face
b a 1 oz toasted sce of French bread, topped wth gred sce,
and garnshed wth 1 tb mnced green be pepper.
|osn Food Exchange per servng: 2 MEDIUM-FAT MEAT EXCHANGES + 1 1/2
BREAD/STARCH EXHANGES
CAL: 282; PRO: 20g; CAR: 23g; FAT: 13g(CAL: FROM FAT 41%) FIB: TRACE
CHO: 53mg; SODIUM: 401mg: POTASSIUM: 307mg;
Souce: |osn Dabetes Gourmet Cookbook
.
Tte: Reuben Burgers
Categores: Dabetc, Man dsh, Sandwches, Meats
Yed: 4 servngs
1 b Extra-ean ground beef; 4 s Low-fat Swss cheese;
1 sm Onon; mnced 4 s Rye bread;
1/2 ts Ground pepper; freshy 4 tb Russan Dressng;
4 tb To 8 tb sauerkraut; draned
Mx beef, onon, and ground pepper together and form 4 pattes of
Page 130
equa sze about 3/4" thck. Gr or bro, 4" from souce of heat,
for 3 mnutes on each sde for medum-rear. Pace 1 to 2 tb on the
center of each patty and top wth one 1 oz sce of ow-fat Swss
cheese. Gr for 1 to 2 mnutes, unt the cheese mets. Serve each
patty open-face on a sce of toasted or gred ght rye bread.
Tope wth each servng wth 1 tb Russan Dressng.
|osn Exchange per servng: 3 MEDIUM-FAT EXCHANGES + 1 BREAD/STARCH
EXCHANGE
CAL: 348; PRO: 28g; CAR: 18g;(CALORIES FROM FAT, 46%); FIB: 1g CHO:
72mg; SODIUM: 460mg* POTOSSIUM: 387mg;
Souce: |osn Dabetes Gourmet Cookbook
*Not recommended for ow-sodum dets uness raw shredded cabbage s
substtuted for the sauerkraut.
Tte: Argentne Corn Chcken
Yed: 4 servngs
1 Broer-fryer chcken; 2 Tomatoes;
-(about 2 1/2 bs) cut-up 1 Bay eaf;
Pepper to taste; 1/4 ts Leaf mar|oram;
1 tb Vrgn ove o; 1 c Frozen whoe-kerne corn;
2 c Garc; mnced -thawed
Renove skn from chcken. Season wth sat and pepper. In a arge
non-stck pan sket, heat o and cook chcken unt tender,
turnng. 15 to 20 mnutes. Remove from sket and keep warn. Saute
onon and garc n sket. Add tomatoes, bay eaf and narhran;
smmer 10 mnutes. Add corn and chcken; heat through, mx we wth
the sauce. Serve ths dsh wth "Be Pepper Saad" (aso n ths
fe)
Food Exchange per servng: 3 LOW/FAT MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE + 1 VEGETABLE EXCHANGE CAL: 246; CHO: 75mg; CAR: 18g; PRO:
27g SOD: 138mg; FAT: 10g;
Souce: Lght & Easy Dabetes Cusne by Betty Marks
Tte: Baked Herberd Chcken
Yed: 4 servngs
Page 131
1 b Chcken breast; boneess & 1/4 c Lemon |uce;
-sknned 2 ts Leaf tarragon; dred
2 ts Vrgn ove o; 2 ts Leaf bas; dred
6 tb Dry whte wne; 1/2 ts Hot red pepper fakes;
Preheat the oven to 350 degrees. Trm any fat from chcken breast and
pound ghty between two sheets of waxed paper to fatten. Coat
wth ove o and pace n a bakng dsh. Add wne, emon |uce,
herbs and and pepper fakes, turnng chcken to coat both sdes.
Cover dsh wth fo. Bake 25 to 30 munutes, unt chcken cooked
through.
Serve wth Ounoa and Spaghett Squash (Aso n ths fe)
Food Exchange per servng: 4 LOW/FAT MEAT EXCHANGES CAL: 177 CHO:
72mg; CAR: 1g; PRO: 27g; SODIUM: 68mg; FAT: 5g;
Source: Lght and Easy Dabetes Cusne by Betty Marks
Tte: Chcken Rosemary
Categores: Dabetc, Man dsh, Poutry
Yed: 4 servngs
1 Broer-fryer chcken; 1 ts Dred Rosemary;
Sat and Pepper to taste; 1/4 c Dry whte wne;
4 c Garc; 1/4 c Chcken broth;
Preheat broer. Remove skn from chcken. Season chcken wth sat
and pepper. Pace n a broer pan. Bro 5 mnutes on each sde
unt ghty browned; remove from broer. Pace chcken, garc,
rosemary, wne and broth n a arge saucepan. Cook and cook over
medum heat about 30 mnutes or unt tender, turnng once. Guests
nvaraby ke the taste and ook of ths menu so t s at the top
of my st for enertanng. Serve wth "Parsey Potatoes", "Carrots
and Zucchn |uene" and a saad (Both w be ths fe)
Food Exchange per servng: 3 LOW/FAT MEAT EXCHANGES CAL: 176 CHO:
75mg; CAR: 1g; PRO: 25g; SOD: 130mg; FAT: 6g;
Souce: Lght and Easy Dabetes Cusne by Betty Marks
Tte: Chcken Saad
Yed: 4 servngs
Page 132
12 oz Poached Chcken; 1 ts Caper |uce;
4 Green onons; Pepper to taste;
1 tb Dred Leaf bas; 1 bn Watercress;
1 c Pan ow-fat yogurt; 4 g Romane ettuce eaves
2 ts Tomato paste; Pta Bread;
1 ts Capers; + Tomatoe;
Cut chcken dagonay sces, or n chunks. Pace n a medum-sze
bow; add green onons and bas. In another bow, mx together;
season wth pepper. Trm tough sten from watercress. Chop 1/4 of the
bunch and mx wth chcken and yogurt sauce. Serve over romane
eaves and garnxh wth remanng watercress.
Serve wth pta bread toasts and tomato sces.
Food Exchange per servng: 3 LOW/FAT MEAT EXCHANGES + 1/2 MILK
EXCHANGE CAL: 175; CHO: 73gm; CAR: 5g; PRO: 30g; SOD: 148gm; FAT: 3g;
Tte: Ch Chcken
Categores: Dabetc, Poutry, Man dsh, Vegetabes, Ch
Yed: 4 servngs
1 tb Vrgn Ove o; 1 ts Dred hot pepper fakes;
2 c Garc; mnced 12 oz Chcken breasts; sknned
3 Be peppers; red green; -And boneess
-yeow cut nto strps; 3 tb Fresh emon |uce;
2 md Onons, sced 1/4 ts Sat;
1 ts Cumn; ground 1/2 ts Back pepper;
1 1/2 ts Leaf oregano; 2 tb Fresh parsey; chopped
2 ts Fresh hot ch pepper or
In a arge non-stck sket, heat o, add garc and cook 1 munute.
Add be strps, sced onon, cumn, oregano, and che. Mx,
cover, and cook over medum heat 10 mnutes. Sce chcken n 1/2"
strps and sprnke wth emon |uce. Add vegetabes; str. Cook,
covered, medum heat 10 mnutes more. Strrng occasonay. Add
sat and pepper and garnsh wth parsey. Serve wth "Hash Browns
Potatoes" Food Exchange per servng: 3 LOW/FAT MEAT ECHANGES + 1
VEGETABLE EXCHANGE CAL: 174 CHO: 60mg; CAR: 6g; PRO: 23g; SOD: 168mg;
FAT: 6g;
Page 133
Tte: Chnese Chcken
Categores: Dabetc, Man dsh, Kds
Yed: 4 servngs
12 oz Chcken breasts; sknned & -cut n 1" peces
-boneess 2 tb Low-sodum soy sauce
1 tb Vegetabe O; 3 tb Dry sherry;
1 c Brocco fowerettes; 1 ts Gngerroot
1 c Caufowerets; 1 ts Arrowroot dssoved n +
1/2 b Mushrooms; sced 2 tb Water
4 Green onon; 1/4 ts Sesame o;
Trm any fat from chcken and thny sce dagonay. In a arge
non-stck or wok, heat o and str-fry chcken 3 or 4 mnutes or
unt cooked through. Remove wth a sotted spoon and keep warm.
Add brocco and caufower, str fry 2 mnutes. Add mushrooms,
green onons, soy sauce, sherry and gngerroot; str-fry 2 mnutes.
Add dssoved arrowroot, sesame o, peanuts and chcken. Cook unt
heated through.
Ease of preparaton and cooru presentaton make ths dsh another
favorte for entertanng. Serve wth "Orange Rce" (Aso n ths
fe)
Food Exchange per servng: 3 1/2 LOW/FAT MEAT EXCHANGES + 2
VEGETABLES EXCHANGES CAL: 256; CHO: 72mg; CAR: 9g; PRO: 30g; SOD:
385mg; FAT: 10g;
Tte: Orange Rce
Categores: Dabetc, Rce, Sde dshes, Vegetaran
Yed: 4 servngs
1 c Brown basmat rse; 6 Whoe coves;
1 c To 1 1/2 cs water; 1/4 ts Ground gnger;
2/3 c Orange |uce; 1 tb Goden rasns;
1 Cnnamon stck;
Soak rce for 30 mnutes to 2 hours before cookng; dran. In a
medum-sze saucepan, combne remanng ngredents. Brng to a bo;
reduce heat. Add draned rce. Cook, partay covered, unt
qud s absorbed about 15 mnutes. Remover coves abd cnnamon
stck. Fuff wth a fork and serve.
Food Exchange per servng: 1 STRACH/BREAD EXCHANGE + 1 FRUIT EXCHANGE
CAL: 158 CHO: Og; CAR: 35g; PRO: 3g; SOD: 3mg; FAT: 1g;
Page 134
Source: Lght & Easy Dabetes Cusne by Betty Marks
Tte: Curred Rce
Categores: Dabetc, Rce, Sde dshes, Vegetaran, Curres
Yed: 6 servngs
2 c Chcken Broth; 1 ts To 1 1/2 curry powder;
1 c Brown Basmat rce; we 1 tb Rasns
-rnsed 1/2 c Green peas; thawed f frozen
2 ts Vrgn ove o; 6 Hazenuts; chopped
1 sm Onon; chopped
In medun-sze saucepan, brng broth and rce to a bo. Cover and
smmer 40 mnutes unt water s absorbed and rce s tender. Dran,
f necessary. Meanwhe, heat o n a nonstck sket and saute
onon softened. Str n curry powder. Add onon, rasns and peas to
rce and heat through. Gransh wth nuts. Makes 2 1/2 to 3 cups or 6
servngs. Food Exchange per servng: 1 1/2 STARCH/BREAD EXCHANGES +
1/2 FAT EXCHANGE CAL: 128; CHO: 0mg; CAR: 23g; PRO: 3g; SOD: 13g;
FAT: 3g
Source: Lghty and Easy Dabetes Cusne by Betty Marks
Tte: Hash Brown Potatoes
Yed: 4 servngs
4 md Sze red or bakng potatoes; -dced
-about 1 b; 1/4 ts Sat;
2 ts Vrgn ove o Back pepper to sat;
1 md Sze green be peppers; 2 tb Chopped chves;
Scrub potatoes we and cut nto 1/3" cubes. In a arge non-stck,
heat o. Str n potatoes, be pepper, sat and back pepper.
Cover and cook over medum heat, strrng occasonay, unt
potatoes are cooked thorugh and crsp, 20 to 25 mnutes. Str n
chves. Food Exchange per servng: 1 STARCH/BREAD EXCHANGE; CAL: 68;
CHO: 0mg; CAR: 11g; PRO: 1g; SOD: 115mg; FAT: 2g;
.
Page 135
Tte: Be Pepper Saad
Yed: 4 servngs
1 md Szed red be pepper; 1/2 c Creamy garc dressng
1 md Szed green be pepper; 1/4 ts Back pepper;
1 md Szed yeow be pepper; 2 ts Capers; rnsed, draned
Preheat broer. Pace be peppers under broer and ghty char,
turnng to gr a sdes. Remove from broer to a paper bag.
Cose bag and set asde. When peppers coo, pee, core, seed and cut
nto strps. Arrange peppers on a patter, aternatng coors so that
they form a peta, and spoon dressng over them. Sprnke wth back
pepper. Garnsh wth capers and serve warm or ched.
Food Exchange per servng: 1 VEGETABLE EXCHANGE CAL: 30; CHO: 0mg;
CAR: 6g; PRO: 2g; SOD: 67mg; FAT: 0g
Source: Lght and Easy Dabetes Cussne by Betty Marks
Tte: Mnted Tomato Saute
Categores: Dabetc, Sauces, Vegetabes
Yed: 4 servngs
24 Cherry tomatoes; 1 tb Dred eat mnt OR;
1 tb Ove o; 3 tb Chopped fresh Mnt;
Trm stems from tomatoes and rnce. In a arge, non-stck sket,
heat o. Cook tomatoes 3 mnutes, strrng. Add mnt and str to
mx Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/2 FAT
EXCHANGE CAL: 47; CHO: 0mg; CAR: 4g; PRO: 1g; SOD: 8mg; FAT: 4g;
Souce: Lght and Easy Dabetes Cusne by Betty Marks
Brought by you and yours Nancy O'Bron and her Mea-Master
Tte: Orzo & Pgno(Pasta & Pne Nuts)
Categores: Dabetc, Pasta
Yed: 6 servngs
8 oz Orzo or other sm pasta; 1 tb Dred eaf bas;
-such as mn shes Sat to taste;
Page 136
1 tb Vrgn ove o; Pepper to taste;
3 tb Pne nuts; pgno
Brng a arge kette of water to a bo and cook orzo unt a dente;
3 mnutes. Dran n a coander. Meanwhe, n a sma, non-stck
sket, heat o and str n pne nuts. Cook unt goden, about 5
mnutes. Add bas. Toss wth orzo, season wth sat and pepper to
taste. Heat through and serve.
Food Exchange per servng: 2 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE
CAL: 183; CHO: 2mg; CAR: 29g; PRO: 6g; SOD: 49mg; FAT: 5g;
Tte: Ounoa
Categores: Dabetc, Vegetaran, Nuts/grans
Yed: 4 servngs
2 ts Vrgn ove o; 1 c Ounoa;*
2 g Garc coves; crushed 2 c Chcken Broth;
* Rnse the qunoa we before cookng to remove ts sghty btter
taste.
In a arge non-stck skt, heat o and cook garc 2 mnutes.
Rnse qunoa n a straner and remove any debrs. Add to sk and
brown 2 mnutes. Add broth and brng to bo. Reduce heat, cover
and smmer about 20 mnutes.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1/2 FAT
EXCHANGE CAL: 97; CHO: 0mg; CAR: 17g; PRO: 4g; SOD: 21mg; FAT: 3g
Tte: Back Forest Bars
Yed: 54 servngs
16 oz Sour cherres; ptted 2 tb SUGAR REPLACEMENT;
8 oz No-sugar chocoate cake mx;
Dran cherres very we. Combne cake mx, cherres and sugar
repacement n mxng bow. Str to bend thoroughty. Spread
batter n we-greased 9-nch pan. Bake at 375 degrees for 20-25
mnutes. Cut nto 1 X 1 1/2 bars.
Page 137
Food Exhancge per servng: 1/4 STARCH/BREAD EXCHANGE
Source: The Dabetc Chocoate Cookbook by Mary |ane Fnsand
Tte: Chocoate Chefs
Categores: Dabetc, Cooky/bars
Yed: 77 servngs
2 Eggs; 2 oz Bakng chocoate; meted
1/2 c Granuated sugar repacement ds Sat;
1 ts Vana extract; 1 c Cake four;
1/4 c Sm mk; 1/3 c Hazenuts; coarsy chopped
Beat eggs unt thck and emon-coored. Graduay add sugar
repacement. Beat n vana extract and skn mk. Add the meted
chocoate, sat, and hazenuts. Spread n we-greased, paperned
11 x 17-n. pan. Bake at 350 degrees for 25 to 30 muntes. Remove
from pan and cut nto 1n squares.
Food Exchange per servng: 2 squares: 1/2 STARCH/BREAD EXHANGE + 1
FAT EXCHANGE CALORIES; 2 SOUARES: 29(SAY WHAT)
Source: The Chocoate Dabetes Cookbook by Mary |ane Fnsand
Tte: Parsey Potatoes
Yed: 4 servngs
8 sm Very new Potatoes; 1/4 c Fresh parsey; chopped
1 tb Whpped butter; Sat and pepper to taste;
Pare a rng of skn from center of each potato. Pace on a steamer
rack over bong water, cover, and steam 15 to 20 mnutes, unt
potatoes are tender. Dran. Pace butter and parsey n a servng
bow; add potatoes. Serson wth sat and pepper, toss and serve.
Food Exchange per servng: 1 STARCH/BREAD EXCHAGE + 1/2 FAT EXCHANGE
CAL: 106; CHO: 6mg; CAR: 19g; SOD: 83mg; FAT: 2g;
Page 138
Tte: Carrot & Zucchn |uenne
Yed: 4 servngs
1/2 b Carrots; 2 tb Fresh Lemon |uce;
1/2 b Zucchn; Sat and pepper to taste;
1 tb Betty's Butter 1 tb Poppy seeds;
Cut carrots and zucchn nto 1/8" thck |uenne strps. Pace a
steamer basket over bong water and cook carrots, covered, unt
crsp-tender 3 mnutes. Remove to a bow and keep warm. Steam
zucchn, covered, unt crsp-tender 1 mnute and add carrots. Heat
butter, emon |uce, sat and pepper; str nto vegetabes. Sprnke
wth poppy seeds and serve. Food Exchange per servng: 1 VEGETABLE
EXCHANGE + 1/2 FAT EXCHANGE CAL: 47; CHO: 3mg; CAR: 6g; PRO: 2g; SOD:
108mg; FAT: 3g;
Source: Lghty and Easy Dabetes Cusne by Betty Marks
Tte: Betty's Butter & Herb Butter
Categores: Dabetc, Spreads
Yed: 32 servngs
-----------------------BETTY'S BUTTER----------------------------
1 c Whpped butter; softened -seed, corn, vegetabe,
1 c Poyunsaturated o; such -wanut or a combnaton
-as saffower, sunfower
------------------------HERB BUTTER-----------------------------
Bend wth d,mustard, -combne
-garc, gngerroot, chves 1 tb Butter WITH
-or other herbs 1 tb O, met n a saucepan
For a sma amount, |ust
Pace ngredents n a bender or a food processor ftted wth the
meta bade. Process unt mxed. Pace n a pastc contaner;
store n freezer. Makes 2 cups.
Food Exchange per servng: 1 FAT EXCHANGE CAL: 34; CHO: 0g; PRO: 0g;
SOD: 14mg; FAT: 4g;
Source: Lght and Easy Dabetes Cusne by Betty Marks.
Page 139
Tte: Spaghett Squash
Yed: 4 servngs
1 md Szed spaghett squash; Pepper to taste;
About 1 1/2 bs.)
Cut squash n haf egthwse. In a kette or bong water, cook
squash 30 mnutes or unt squash w separate n strands when
probed wth a fork. Remove when tender and dscard seeds. Wth fork,
scarpe out pup nto a servng dsh and sprnke wth pepper.
Food Exchange per servng: 1 VEGETABLE EXHANGE CAL: 23; CHO: 0mg;
CAR: 5g; PRO: 1g; SOD: 1mg; FAT: 0g;
Tte: Beef Chop Suey
Yed: 4 servngs
1 b Beef round steak; -dagonay
1 tb Vegetabe o; 2 md Sze onons; sced
1 ts Sesame o; 1 c Chcken broth;
1 tb Low-sodum soy sauce; 2 c Bean sprouts; rnsed
3 Ceery stak; thny sced
Trm any fat from steak and dce. In a arge non-stck sket or
wok, heat os and str-fry meat over hgh heat 1 mnute. Str n
soy sauce. Remove meat wth a sotted spoon and keep warm. Add
ceery, onons and broth to the sket. Brng to a bo, reduce heat
and cook 5 mnutes. Add bean sprouts. Cook 3 mnutes more, then
return meat and str to heat. Serve wth Conftt Rce and Sesame
Spnach Saad. Food Exchange per servng: 3 MEAT EXCHANGE + 2
VEGETABLES EXCHANGE CAL: 243; CHO: 64mg; CAR: 9g; PRO: 28g; SOD:
200mg; FAT: 11g
Tte: Confett Rce
Categores: Dabetc, Rce, Sde dshes, Cheese
Yed: 6 servngs
Page 140
1 tb Vrgn ove o; 1/8 ts Pepper;
1 sm Onon; chopped 2 c Chcken broth Or;
3/4 c Brown basmat rce; Vegetabe stock;
-soaked 2 hours 1/2 c Dce red be pepper;
1/4 c Dry whte wne; 2 tb Grated Parmesan cheese;
1/4 ts Dred eaf thyme; crushed
In a medum-sze non-stck saucepan, heat o, heat o and saute
onon unt softened. Rnse and dran rce. Add to saucepan and
brown. Add wne, thyme, pepper and broth, brng to a bo. Reduce
heat, cover and smmer 15 to 20 mnutes unt rce. Add peas and
be pepper. Cook, strrng occasonay, unt a qud s
absorbed, about 5 mnutes. Garnsh wth cheese and serve.
Food Exchange per servng: 2 STARCH/BREAD EXCHANGES + 1/2 FAT
Tte: Seasame Spnach Saad
Yed: 4 servngs
1 b Spnach; fresh 1 tb Wanut o;
1 c Mushrooms; sced 1 tb Sesame o;
1 tb Low-sodum soy sauce; 1 tb Toasted Sesame seeds;
1 tb Water
Wash spnach thoroughy and trm off tough stems. Spn or pat dry.
Mx remanng ngredents together and toss wth spnch.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL:
71; CHO: Omg; CAR: 5g; PRO: 3g; SOD: 217mg; FAT: 5g;
Brought you and yours va Nancy O'Bron and her Mea-Master
Tte: Chcken Tarragon
Yed: 4 servngs
1 b Chcken breast; boneess |uce of 1 emon
-sknned 1 ts Sesame o;
2 tb Low-sodum soy sauce; 2 c Garc; mnced
2 tb Water 2 ts Dred eaf tarragon;
Page 141
Trm any fat from chcken; cut nto cubes or thn sces. In a
medum-sze bow combne soy sauce, water, emon |uce and chcken;
marnate 15 mnutes. In a non-stck pan or wok, heat o and cook
garc 1 mnute. Add chcken and str-fry unt cooked on a sdes.
Sprnke n tarragon and pepper; str to combne. Serve wth "Orzo
and Pgno" and "Mnted Tomato Saute".
Food Exchange per servng: 4 LOW-FAT MEAT EXCHANGE; CAL: 164; CHO:
Tte: Gred Mustard Turkey
Categores: Dabetc, Poutry, Man dsh, Bbq/gr
Yed: 4 servngs
1 b Turkey breast cutet; 1 ts Fresh emon |uce;
-1/4 thck Pepper to taste;
2 tb D|on-stye mustard; Paprka;
1 tb No-choestero, reduced- 2 tb Chopped fresh parsey;
-caore mayonnase
Preheat broer. Coat broer pan wth non-stck cookng spray. Rnce
turkey and pat dry. Mx together mustard, mayonnase and emon |uce
n a sma bow. Coat one sde of the turkey wth haf of mustard
mxture. Bro about 4 nches from heat source 5 mnutes. Turn and
coat other sde of turkey wth mustard mxture and sprnke wth
pepper and paprka. Bro 1 mnute or unt top s browned. Garnsh
wth chopped parsey. Serve wth Rutabaga Puree(I thnk I' pass
ths one up) and a Saad. Food Exchange per servng: 3 LOW/FAT MEAT
EXCHANGES CAL: 150; CHO: 74mg; CAR: 2g; PRO: 26g; SOD: 193; FAT: 3g;
Tte: Rutabaga Puree
Categores: Dabetc, Sde dshes
Yed: 6 servngs
1 Rutabaga about (1 b) OR; 1/4 ts Red (cayenne) pepper;
1 b Turnps; 1/2 c Non-fat dry mk powder;
1 md Sze orange sweet potato; 3 tb Fresh parsey; chopped
Pee and dce rutabaga and sweet potato; pace n a saucepan. Cover
wth water and brng to a bo. Cover ans smmer, unt tender.
Page 142
Dran, reservng n tte of water. Pace vegetabes n a bender
or food processor ftted wth the meta bade and process to a puree.
Add cayenne, nutmeg and dry mk; process to bend. Rewarm n
saucepan w some of reserved water f necessary. Garnsh wth parsey
and serve.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/2 STARCH/BREAD
EXCHANGE CAL: 55 CHO: 16mg; CAR: 12g; PRO: 2g; SOD: 32mg; FAT: 0g;
Tte: Asparagus and Pmento
Yed: 4 servngs
1 b To 1 1/4 b fresh Asparapus; 1/4 c Dced pmento;
1 c Water 1 tb Toasted pne nuts;
2 tb Fresh me |uce;
Rnse asparagus and snap off tough ends. In a arge sket, brng
to a bo and add asparagus. Cover and steam asparagus unt brght
green, 2 to 3 mnutes. Remove from heat, dran and arrange on a
patter. Sprnke wth me |uce; garnsh wth pmento and pne
nuts. Serve warm or ched. Food Exchange per servng: 1 VEGETABLE
EXCHANGE CAL: 37; CHO: 0g; CAR: 7g; PRO: 3g; SOD: 6g; FAT: 2g;
.
Tte: Bean Sprouts & Green Onons
Yed: 4 servngs
2 ts Wanut o; 1 tb Low-sodum soy sauce;
1 b Bean sprouts; 1 tb Fresh parsey; chopped
6 Green onon; chopped 1 tb Sunfower seeds;
In a wok or a arge, non-stck sket, heat o. Rnse bean sprout
under cod water. Saute green onons about 3 mnutes; str n
sprouts to heat through. Toss wth soy sauce. Garnsh wth parsey
and sunfower seeds. Food Exchange per servng 1 VEGETABLE EXCHANGE +
1 FAT EXCHANGE CAL: 55 CHO: 0mg; CAR: 5g; PRO: 2g; SOD: 154mg; FAT:
4g;
Page 143
Tte: Bok Choy
Yed: 4 servngs
1 b Bok Choy; (Chnese ceery) 1/4 ts Crystane fructose;
1 ts Vrgn ove o; 1 ts Low-sodum soy sauce;
1 c Garc; mnce 1 ts Sesame o;
Rnce bok choy n cod water. Cut staks dagonay n 1" peces and
eaves nto thn shreds. In a arge non-stck sket, heat o. Add
the stems frst and saute, tossng, about 2 mnutes. Then add
garc, eaves, fructose, soy sauce and sesame o, and contnue
cookng over hgh heat 2 mnutes more.
Food Exchanges per servng: 1 VEGETABLES EXCHANGE + 1/2 FAT EXCHANGE;
Source: The Lght & Easy Dabetes Cusne by Betty Marks
Tte: Brocco & Pne Nuts
Yed: 4 servngs
2 b Fresh brocco; 3 tb Fresh me |uce;
1 tb Betty's Butter 1/4 c Toasted pne nuts(pgno)
Trm off fresh stems and cut brocco nto fowerets about 3" ong.
Steam over bong water unt crsp-tender, about 2 mnutes. Dran
and et dry on paper towes. In a non-stck sket and str-fry 3
mnutes. |ust before servng, toss pne nuts.
Food Servngs per servng: 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXGHANGE
Tte: Nutty Brusses Sprouts
Page 144
Yed: 4 servngs
1 b Brusses sprouts -toasted
1 ts Vgn ove o; 1/8 ts Ground cardamom;
8 Toasted hazenut or amonds;
Wash Brusses sprouts and trm off bottoms of stems and oose eaves.
Steam sprouts over bong water unt tender, 7 to 10 mnutes.
Romove sprouts to a servng bow and str n ove o, nuts and
cardamon. Food Exchange per servng: 1 1/2 VEGETABLE EXCHANGES + 1/2
FAT EXCHANGE CAL: 62; CHO: 0mg; CAR: 9.1g; PRO: 3g; SOD: 22mg; FAT:
3g;
Tte: Buttercup Squash
Yed: 4 servngs
2 md Sze buttercup squash; Pepper to taste
Ground mase to taste;
Trm stems off squash and cut eash n quarters usng a ceaver or
arge chef's knfe to cut, httng back of knfe wth a maet to
force t through squash, f necasary. Scrape away seeds. In a arge
kette, brng 2 quarts of water to bo. Add squash sectons and
cook unt tender, 10 to 15 mnutes. Remove from water, sprnke
wth a tte mace and pepper. Food Exchange per servng: 1
STARCH/BREAD EXCHANGE CAL: 40; CHO: 0mg; PRO: 1g; SOD: 2mg; FAT: 0g;
Tte: Steamed Cabbage
Categores: Dabetc, Vegetabes, Sde dshes, Rce, Vegetaran
Yed: 4 servngs
1 Nape or green cabbage; 1/4 ts Sat;
-about 1 1/2 bs., I often Back pepper; to taste
- mx red and green together 1/4 c Water
1/4 c Appe cder vnegar; 1 Red be pepper, dces
1 1/2 ts Crystane fructose; -(f red prce hgh, I use
1/2 ts Hot pepper fakes; -green)
2 ts Caraway seeds;
Page 145
Core cabbage and sce thny. In a sma saucepan, mx vnegar,
fructose, pepper fakes, caraway seeds. Cook about 4 mnutes and
remove from heat. Meanwhe, f a arge kette wth about 1" of
water and brng to a bo. Pace cabbage sces and be pepper n a
steamer basket and pace over water. Steam, covered, 3 mnutes.
Remove to a servng bow. Pour sauce through straner over cabbage
and toss we. Food Exchange per servng: 1 VEGETABLE EXCHANGE CAL:
27; CHO: 0g CAR: 7g, PRO: 1g; SOD: 124mg; FAT: 0Gg;
Bert s my cabbage expert, and says ths very good.
Tte: Carrot Curry
Categores: Dabetc, Vegetabes, Sde dshes, Curres
Yed: 1 servngs
1 b Fresh carrots; cut n 1/2" 1 ts Curry powder;
-sces 2 ts Wanut o;
1 1/2 ts Crystakube froctose; 2 tb Rasns;
1 ts D|on-stye mustard; 2 tb Chopped fresh parsey;
In a arge saucepan, brng 1" of water to a bo. Pace carrots n a
vetgetabe steamer over bong water and cover tghty. Steam 20
mnutes and remove from heat. Meanwhe, n a sma bow, mx
together fructose, me, or emon |uce, mustard and curry powder.
Heat wanut o n a arge sket, then add carrots and rasns.
Toss 2 mnutes. Pour the sauce over the carrots and cook, strrng to
bend, 2 mnutes more. Sprnke wth parsey.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/2 FRUIT EXCHANGE
+ 1/2 FAT EXCHANGE CAL: 76; CHO: 0mg; CAR: 13g; PRO: 1g; SOD: 68mg;
FAT: 3g:
Source: Lght & Easy Debetes Cusne by Betty Marks
Tte: Gngered Carrots
Yed: 1 servngs
3/4 b Fresh carrots; 1/2 ts Ground gnger;
1/2 c Chcken broth 1 tb Fresh parsey; chopped
Dash onon powder; 1 tb Whpped butter;
2 tb Fresh emon |uce;
Page 146
Cut carrots n matchstck sces or thn rounds. Pace n a saucepan
wth broth and onon powder. Cook 15 mnutes or unt tender. Dran,
add remanng ngredents and toss ghty.
Food Exchange per servng: 2 VEGETABLE EXCHANGES CAL: 56; CHO: 0mg;
Tte: Garc Caufower
Yed: 4 servngs
1 sm Caufower; 1 tb Toasted Sesame Seeds;
1 tb Vrgn ove o; Dash paprka;
2 g Coves garc; mnced Pepper to taste;
In a arge kette, brng 2 quarts of water to a bo. Trm
caufower and break nto fowerets. Drop nto bong water and
cook about 2 mnutes. Dran n a coander. In a arge, non-stck
skets, heat o and brown garc. Add caufower and sesame
seeds and str-fry 1 mnute. Dust wth paprka and pepper before
servng. Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1 FAT
Brought to you and yous va Nancy O'Bron and her Mea-Master
Tte: Che Corn & Peppers
Yed: 4 servngs
1 ts Vegetabe o; 1 sm Green be pepper; dced
1/2 c Onon; chopped 1/2 ts Hot dred che pepper;
2 c Whoe-kerne corn OR; 1/4 c Tarragon vnegar OR;
1 pk (10 oz)whoe-kerne; thawed 1/4 c Whte wne vnegar;
1 sm Red be pepper; dced
In a arge, non-stck sket, heat o and cook onon unt
transuent. Pace vegetabes n sket and str-fry sket and
str-fry 2 mnutes. Str n che pepper and vnger, cookng |ust
ong enough to warm through. Food Exchange per servng: 1
STRACH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE CAL: 96; CHO: 0mg; CAR:
21g; PRO: 3g; SOD: 6mg; FAT: 2g;
Page 147
Tte: Popeye Pe
Categores: Dabetc, Vegetabes, Cheese, Low-fat/ca
Yed: 6 servngs
10 oz Fresh spnach;or 12 oz froz 1/4 c Onon; chopped
2 Eggs; we beaten 2 tb Parmesan cheese; grated
1 c 2% mk; 1/2 ts Sat;
1/3 c Ceery; chopped 1/2 ts Nutmeg;
Wash fresh spnach and dscard stems. Steam n a covered saucepan
over ow heat unt the eaves are wted. Dran n a coander or
seve, press out qud and chop spnach. (OR Thaw frozen chopped
spnach and press out qud.)
Mx remanng ngredents together, then fod n spnach. Pour
mxture nto a we greased 9 nch pe pate. Bake at 375 F for 45
mnutes or unt a knfe nserted n the mdde comes out cean. Cut
nto 6 wedges and serve warm.
1/6 recpe - 71 caores, 1 proten choce, 1/2 frut & vegetabe
choce 5 grams carbohydrate, 6 grams proten, 3 grams fat
Adapted from Choce Cookng, Canadan Dabetes Assoc. 1986 Shared but
not tested by Ezabeth Roder, |an 1994
Tte: Pneappe Smoothe
Yed: 5 servngs
20 oz Unsweetened pneappe chunks 2 ts Lqud sweetener
1 c Buttermk Mnt Leaves--Optona
2 ts Vana extract
Dran pneappe, reservng 1/2 cup |uce. Freeze pneappe chunks.
Pace |uce, buttermk, vana, sweetener and frozen pneappe nto
a bender contaner. Bend unt smooth. Pour nto gasses and
garnsh wth mnt f desred.
DIABETIC EXCHANGES: One servng = 1/2 skm mk, 1/2 frut; aso, 74
caores, 52 mg sodum, 2mg choestero, 16gm carbohydrate, 2 gm
proten and 1gm fat.
Page 148
Lfted from Aug/Sep 93 Taste of Home magazne
Tte: Sage Pot Roast
Categores: Dabetc, Meats, Man dsh, Crockpot
Yed: 12 servngs
1 Lean boneess beef chuck 1 c Low sodum beef broth
(5 b) roast 6 Red potatoes, cut n haf
1 tb Cookng o 4 Carrots, cut nto 2" peces
1 1/2 ts Rubbed dred sage 2 Onons, quartered
1/2 ts Sat substtute 5 ts Cornstarch
1/4 ts Pepper 1/4 c Water
In a Dutch oven, brown roast on both sdes n o. Season wth sage,
sat and pepper. Add beef broth. Cover and bake at 325 degrees f for
2 1/2 hours. Add potatoes, carrots and onons. Cover and bake 1 hour
onger or unt meat s tender and vegetabes are cooked. Remove
roast and vegetabes to a servng patter and keep warm. Combne
cornstarch and water; str nto pan |uces. Cook unt thckened and
bubby.
DIABETIC EXCHANGE: One servng equas 3 ean meat, 1 starch, 1
vegetabe; aso 301 caores, 59mg sodum, 82mg choestero, 16gm
carbohydrate, 27 gm proten, 14 gm fat.
Tte: Sage Dressng for Chcken
Categores: Dabetc, Poutry, Dressngs, Man dsh
Yed: 6 servngs
2 c Unseasoned dry bread cubes 1 Egg( egg substtute)
1/2 c Chopped onon 1/2 c Low sodum chcken broth
1/2 c Chopped fresh parsey 1 Roastng chcken (3-4b)
1 tb Rubbed dred sage Optona
In a arge bow, combne bread cubes, onon, parsey, sage and the
egg. Add enough broth unt stuffng s mostened and hods together.
Stuff oosey nto chcken. Fasten wth skewers to cose. Pace
breast sde up on a shaow rack n a roastng pan. Bake,uncovered,
at 375 degrees F for 1 3/4 to 2 1/4 hours or unt |uces run cear.
Baste severa tmes wth pan |uces. DIABETIC EXCHANGE: One servng
(wth skn removed after bakng) equas 4 ean meat, 2 starch, 1
vegetabe; aso 359 caores, 128mg sodum, 85mg choestero, 26gm
carbohydrate, 42gm proten, 8gm fat.
Page 149
Tte: Carrot Rasn Saad
Categores: Dabetc, Saads, Vegetaran, Fruts, Vegetabes
Yed: 4 servngs
1 Pkg |ELL-O orange geatn; 1/2 c Cod orange |uce;
(sugar free); Ice cubes;
3/4 c Bong water 1/2 c Shredded carrots;
2 tb Rasns;
Competey dssove geatn n bong water. Str n rasns. Combne
|uce and enough ce cubes to measure 1 1/4 cups. Add to geatn; str
unt sghty thckened. remove any unmeted ce. Str n carrots.
Spoon nto ndvdua dshes or sma servng bow. Refrgerate unt
frm, about 2 hours.
DIABETIC EXCHANGE (per servng): 1/2 frut; aso 40 caores'65mg
sodum, 0mg choestero, 0gm fat, 8g carbohydrate, 2gm proten.
Lfted from |ELL-O Sugar free Cookbook
Tte: Lemony Chcken Saad
Categores: Dabetc, Saads, Poutry, Man dsh
Yed: 4 servngs
1 cn Low-sodum chcken broth; 2 tb Lemon |uce;
(13 3/4 oz) 1/2 ts Dred tarragon eaves;
2 Pkg |e-O Lemon geatn; (crushed);
(sugar free, 4 servng sze) Dash of whte pepper;
1 c Cod water; 1 1/2 c Cubed cooked chcken breast;
1 cn Crushed pneappe;,undraned 1/2 c Chopped parsey;
(n unsweetened |uce) 1/4 c Chopped red pepper;
Brng chcken broth to a bo n sma saucepan. Competey dssove
geatn n bong broth. Add water, pneappe, emon |uce, tarragon
and whte pepper. Refrgerate unt sghty thckened.
Str n chcken, ceery and red pepper. Spoon nto 4 ndvdua
pastc contaners or servng dshes. Refrgerate unt frm, about 2
hours.
DIABETIC EXCHANGE(per servng): 2 ean meat, 1 vegetabe; aso 160
caores, 45mg choestero, 450mg sodum, 3gm fat, 11g carbohydrate,
22g proten.
Lfted from the |ELL-O Sugar free cookbook
Page 150
Tte: Spcy Coard Greens
Yed: 4 servngs
1 b Coard Greens; 1 tb Gngerroot; grated
2 c Vegetabe Stock; 1 ts |aapono pepper; chopped
3 To 4 eaves fresh Bas OR: 1/4 ts Seasame o;
1/2 ts Dred eaf bas; Pepper to taste;
2 ts Vrgn ove o; 1 ts Sesame seeds;
3/4 c Onon; chopped
Rnse greens we n tepd water and sce n thn strps. Pace n a
sausepan wth the stock and bas, cover and cook about 30 mnutes,
unt greens are tender. Heat o n a non-stck sket and saute
onon and garc; str o n a non-stck sket and saute onon and
garc; str n gngerroot and |aapeno pepper. Add coard and str
unt qud s neaty evaporated. Add sesame o and pepper to
taste; str. Sprnke wth Sesame Seeds.
Food Ecxchange per servng: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
CAL: CHO: 0mg; CAR: 7g; PR0: 2g; SOD: 28mg; FAT: 3g;
Tte: Brased Endve
Yed: 4 servngs
1/2 b Began endve; sced n Pnch sat;
-Rngs Pepper to taste;
1 sm Red Decous Appe, dced 1/2 c Water;
2 tb Fresh emon |uce; 2 tb Appe cder vnegar;
2 ts Wanut o; 1 tb Fresh parsey; chopped
Pace a ngredents except vnegar and parsey n a arge sket.
Remove cover, cook 2 mnutes more unt water evaporates. Contnue
cookng over medum heat 5 mnutes. Str n vnegar. Garnsh wth
parsey. Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/2 FAT
Source: Lght & Easy Dabetc Cusne by Betty Marks.
Page 151
Tte: Wanut Barey
Categores: Dabetc, Nuts/grans, Sde dshes
Yed: 6 servngs
1 c Pear Barey; -mxed amonds and hazenuts
2 c Water Sat and pepper to taste
1 c Ceery; 2 tb Mnced fresh parsey;
1/2 c Wanut; chopped OR
Rnse barey under warm runnng water. Let dran. In a medum-sze
saucepan, brng to a bo and graduay add barey. Cover and cook
20 to 25 mnutes, Return barey to saucepan wth ceery, nut, sat
and pepper; heat through. Garnsh wth parsey.
Food Exchange per servng: 2 STRARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 187; CHO: 0mg; CAR: PRO: 5g; SOD: 59mg; FAT: 7g;
SOURCE: Lght & Easy Dabetes Cusne by Betty Marks
Tte: Buckwheat Groats
Categores: Dabetc, Vegetabes, Nuts/grans, Sde dshes
Yed: 4 servngs
2 ts Saffower o; 1 Egg whte;
2 Shaots; chopped Pnch sat & pepper;
1 c Garc; mnced 1 c Buckwheat groats;(kasha)
1 Ceery stak; sced 2 c Chcken broth;
1/2 c Sced mushrooms; 1 tb Pne nuts/sunfower seeds;
In a non-stck saucepan, heat o and add vegetabes. Cook,
strrng, over medum heat about 5 mnutes. In a sma bow, beat
egg whte wth sat and pepper. Str nto saucepan. Str n groats,
then add broth and brng to a bo. Reduce heat, cover and cook 10
mnutes unt tender. When qud s absorbed, add pne nuts and
fuff wth a fork. Garnsh wth parsey. Food Exchange per servng: 1
STARCH/BREAD EXCHANGE 1/2 FAT EXCHANGE CAL: 116; CHO: Omg; CAR: 18g;
PRO: 3g; SOD: 64mg; FAT: 4g;
Tte: Rasn Bugar Pf
Page 152
Categores: Dabetc, Nuts/grans, Sde dshes, Fruts
Yed: 8 servngs
1 1/3 c Bugur; -mght try 1/2 n 1/2
1 1/3 c Bong water 1/4 ts Sat;
4 tb Goden or dark rasns; 1/4 ts Ground cumn;
Pace bugur n a medum-sze bow and cover wth bong water. Add
remanng ngredents and str to combne. Let stand 30 mnutes unt
water s absorbed. Fuff and serve warm. Ths was a servng for 4, but
change t becauce I wanted to frezze some, but nstead the
grandchdren came and stayed for supper.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE CAL: 89; CHO:
Source: Lght & Easy Dabetes Cunse by Betty Marks
Tte: Tropca Bugar
Categores: Dabetc, Nuts/grans, Sde dshes, Vegetabes, Vegetaran
Yed: 6 servngs
3/4 c Bugur; 1/4 ts Sat;
3/4 c Bong water; ds Red (cayenne) pepper
1 tb Vegetabe o; 6 Green onons; chopped
4 tb Fresh me |uce; 1 sm Red be pepper, chopped
1 1/2 ts Ground cumn; 2 tb Chopped fresh parsey;
1 ts Dred eaf oregano; 4 Romane ettuce eaves;
Pace bugar n a sma bow and cover wth bong water. Let t
stand 30 mnutes unt a qud absorbed. In a sma bow, mx
o, me |uce, cumn, oregano, sat and cayenne. Add to bugur and
mx wth remanng ngredents except ettuce; fuff wth a fork.
Refrgerate unt ched. Serve on bed of ettuce eaves.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1/2 FAT
EXCHANGE CAL: 109; CHO: 0mg: CAR: 19g; PRO: 3g; SOD: 78mg; FAT: 3g;
Brought to you and yous va Nancy O'Bron and Her Mea-Master
Tte: Basc Whte Sauce & Cheese Sauce
Categores: Dabetc, Cheese, Sauces
Yed: 4 servngs
------------------------WHITE SAUCE-----------------------------
Page 153
1 tb Betty's Butter; 1/8 ts Sat
1 tb Arrowroot; 1/8 ts Whte pepper
1 c Evaporated Mk;
------------------------CHEESE SAUCE-----------------------------
1/4 c Low-fat Cheese sauce -Shredded
Heat butter n a sma non-stck sket, then n arrowroot.
Graduay add mk, cook strrng unt sauce thckens. Str n sat
& pepper. VARIATIONS: THICKER SAUCE...Add more butter and more
arrowroot for each cup of mk.
CHEESE SAUCE: Add 1/4 cup shredded ow-fat cheese to hot sauce; cook,
strrng, unt meted.
Whte Sauce Food Exchanges & Food Vaues: Food Exchange per servng:
1 MILK EXCHAGE + 1/2 FAT EXCAHNGE CAL: 108; CHO: 5mg; CAR: 9g; PRO:
137; SOD: 137mg; FAT: 3g;
Cheese Sauce Food Exchanges & Food Vaues: Food Exchange per servng:
1 MILK EXCHANGE + 1/2 FAT EXCAHNGE CAL: 108 CHO: 11mg; CAR: 10g;
PRO: 7g; SOD: 291; FAT: 5g;
Lght & Easy Dabetes Cusne by Betty Marks
Tte: Appe Sauce Wheat Germ Cake
Categores: Dabetc, Cakes, Low-fat/ca
Yed: 16 bars
2 c Four; 1/4 ts Nutmeg;
2/3 c Sugar; 1 c Unsweetened appe sauce;
1/2 c Wheat germ; 1/2 c Rasns;
2 ts Bakng powder; 1 tb Grated orange rnd;
1/2 ts Bakng soda; 1/2 c Unsweetened orange |uce;
1 ts Sat; 1 Egg;
1 ts Cnnamon; 1 tb Vegetabe o;
1/4 ts Coves;
If wheat germ s not avaabe, use bran or whoe wheat four.
Sft dry ngredents together n a arge mxng bow. Str n appe
sauce, rasns and orange rnd. Combne orange |uce, egg and
vegetabe o, add to batter, strrng |ust unt mostened. Spoon
nto ghty oed 8 nch square cake pan.
Bake 50 mnutes at 350F or unt cake tests done. 16 peces 2"x2"
1 servng contans 136 Caores 1 starchy foods choce 1 fruts & veg.
Page 154
choce
1 tbsp whpped cream contans 45 ca and s equa to 1 Fats & Os
choce. Source: En|oy B.C. Frut The Dabetc Way (BC s Brtsh
Coumba, Canada)
Tte: Cherry Crsp
Yed: 6 servngs
16 oz (1)Cn red sour; TOPPING
-ptted cherres; 1/2 c Ouck-cookng roed oats;
1 1/2 tb Cornstarch; 2 tb Chopped wanuts;
4 ts Sugar; 1 tb Margarne; meted
1/4 ts Amond extract;
Dran cherres, reservng 3/4 cup |uce. Combne sma amount of
|uce, cornstarch, and sugar n saucepan. Str n remanng |uce.
Cook over moderate heat, strrng constanty unt thckened and
cear.
Remove from heat. Add cherres and extract. Spread n 8-nch pan.
TOPPING: Preheat oven to 375 F. Mx oats and wanuts n sma bow.
Add margarne; mx we wth fork. Mxture w be crumby. Sprnke
toppng over cherres.
Bake for 20 mnutes or unt toppng s browned. Serve warm or
ched.
1/2 cup servng, 124 caores, 1/2 starch, 1 frut, 1/2 fat exchange
2.2 gm proten, 4.1 gm fat, 21 gm carbohydrate, 29 mg sodum, 154.8
mg potassum, 1.5 gm fber, 0 cho.
Source: Am. Dabetes Assocaton, Famy Cookbook Vo 1, 1987 Shared
but not tested by Ezabeth Roder, Nov 93
Tte: Banana Tea Loaf
Yed: 18 servngs
2 Bananas; rpe, mashed 2 ts Bakng powder;
1/2 c Canoa o ke Crsco; 1/4 ts Bakng soda;
2 g Eggs; 1/2 ts Orange pee;
2 tb Frozen orange/pneapp. conc. Cookng spray;
Page 155
1 3/4 c Four;
Adapted from The |osn Dabetes Gourmet Cookbook, 1993 whch used 1
arge egg whte pus 6 tbsp. egg substtute, 1/8 tsp amond extract,
orange |uce concentrate, 2 cups unbeached four and no orange pee.
Orgna nutrtona nfo. 1/18 recpe = 1 bread, 1 fat |osn
Exchanges 122 caores, 2 grams proten, 14 grams carbohydrate, 6
grams fat (44% of caores), trace choestero, 61 mg sodum, 105 mg
potassum.
Preheat oven to 350 F. Lne a 9 by 5 nch oaf pan wth waxed paper
and spray wth cookng spray.
In a arge bow, combne bananas, o, beaten egg, |uce concentrate
and orange pee. Str dry ngredents together and then str them
nto banana mxture unt |ust bended.
Spread the batter n the pan and bake for 45 mnutes or unt the top
s ghty browned. Coo n a pan for 5 mnutes, then transfer to a
wre rack. Sce the frst sampe whe the oaf s st warm.
Comment n the orgna recpe states that the we-wrapped oaf
keeps n the refrgerator and freezes we. Sce s smaer than a
sce of reguar bread (about haf sze).
Tested wth changes noted by Ezabeth Roder, |an 1994. To cut down
on choestero use 1 whoe egg and 2 whtes, or home made egg
substtute.
When comparng bread recpes, consder servng sze as we as
caores. Does the servng taste good aone or woud I add 1 tsp
margarne (1 fat)?
1 tb peanut butter woud add 1 fat exchange + 1 meat or 95 caores, 3
grams carb. 4 grams proten, 8.2 grams fat, 98 mg sodum
1 tb reguar strawberry |am made of equa parts frut and sugar woud
add 54 caores, 14 grams carbohydrate or 1 frut exchange
Tte: Low-Caore Appe Dressng
Categores: Dabetc, Dressngs, Low-fat/ca
Yed: 2 servngs
1 Appe; chopped 1/2 ts Ground sage;
1 Ceery stak; chopped 1/4 ts Dred thyme;
1 Green onon; mnced
Combne a ngredents n a bow and toss. Spoon nto a sma bakng
dsh. Cover wth aumnum fo and bake n 325 F oven for about 30
Page 156
mnutes. Or use to stuff a Cornsh hen. Doube the recpe to use as
a stuffng for a chcken.
1/2 recpe 58 caores, 1 frut, 1 vegetabe exchange 15 grams
carbohydrate, 1 gram proten, 0 fat 15 mg sodum, 172 mg potassum, 0
choestero
Tte: Baked Zucchn wth Cheese
Categores: Dabetc, Cheese, Casseroes, Vegetabes
Yed: 3 servngs
2 md Zucchn; sced very thn 1/8 ts Ground nutmeg;
1 Egg; 1 Green onon; sced thn
1 ts Prepared mustard; 1/2 c Lowfat Swss cheese; grated
1/8 ts Ground whte pepper;
Put the zucchn n a coander or on towes to dran off the mosture.
Combne the remanng ngredents. Add the zucchn and mx we.
Pour nto a ghty oed 2-quart casseroe. Bake at 350 F for 40 to
45 mnutes.
1/3 recpe - 72 caores, 1/2 med-fat meat exchange, 1 vegetabe 3
Tte: Sced Beet Saad
Categores: Dabetc, Vegetabes, Saads, Vegetaran, Sde dshes
Yed: 2 servngs
1 1/2 c Sced canned / cooked beets 4 Whoe aspce
1 Bay eaf 1 sm Grapefrut
4 Whoe coves 1 pk Equa sweetener (2 tsp)
Dran the qud from the canned beets, reservng 1/2 cup. (Use
water wth fresh beets.) Combne the 1/2 cup beet qud, bay eaf,
coves and aspce n a sma saucepan. Heat to bong. Lower the
heat and smmer for 5 mnutes.
Secton the grapefrut. Remove the spces from the qud and pour
Page 157
over the beet sces and grapefrut sectons. Add the sweetener.
Marnate for at east 1 hour before servng. Dran off the qud
before servng.
1/2 recpe - 86 caores, 1/2 frut exchange, 2 vegetabe exchanges 21
grams carbohydrate, 2 grams proten, 0 fat 302 mg sodum, 380 mg
potassum, 0 choestero
Tte: Bread Stuffng or Dressng
Categores: Dabetc, Dressngs, Breads/bm, Low-fat/ca
Yed: 4 servngs
4 c Dry bread cubes;(3 sces) 2 tb Parsey eaves;or 2 tsp dry
1 Onon; chopped 1 c Hot water or turkey broth;
1 Garc cove;(1/2 tsp pwdr) 3/4 ts Ground sage;
1/4 ts Back pepper; 1/2 ts Dred thyme;or 1/4 tsp
1/4 ts Dred mar|oram;(or oregano) 1/8 ts Bas;optona
1 c Ceery;chopped (3 staks)
Combne a ngredents n a bow, toss to mx we. Stuff nto a
10-pound turkey or 4 cornsh hens. 4-6 servngs.
1/4 recpe 100 caores Carbohydrates 20 gram, Proten 5 g, Fat 2 g,
Sodum 199 mg, Potassum 177, Choestero 0. 1 bread exchange, 1
vegetabe exchange
Am. Dabetes Assoc. Hoday Cookbook, shared on Cookng echo by Ear
Shesby Oct 93. Shared and tested by Ezabeth Roder Oct 93. Good
wth fat-free gravy.
Compare wth Bread Stuffng from Betty Crocker made wth margarne 410
caores per cup.
ER's notes: may be covered and baked 30 mn. n casseroe 350- 375 F
oven to avod added fat. Cook the turkey wth a chunk of raw onon n
the cavty. Use ony 1/2 cup qud f you prefer a dry dressng.
OR from The New Chateane Cookbook (Macman) - Whoe emons,
orange or tangarnes. Prck frut skns severa tmes - Whoe garc
coves, don't pee - Sces of fresh gnger root - Handfus of fresh
herbs - sage, rosemary or thyme OR 2 tbsp dry herbs - Fresh rosemary
sprgs wth orange wedges or sage wth appe sces.
Page 158
Tte: Brusses Sprouts wth Wanuts
Categores: Dabetc, Vegetabes
Yed: 4 servngs
2 c Fresh Brusses sprouts; 1 tb Margarne;
1/4 c Wanuts; chopped 1/4 ts Ground nutmeg;
Cut the sprouts n haf and steam unt tender. Meanwhe, saute the
wanuts n the margarne unt goden. Pour over the sprouts n a
servng dsh. Sprnke on nutmeg.
1/4 recpe - 100 caores, 1 vegetabe exchange, 1 1/2 fat 6 grams
Tte: Brased Red Cabbage wth Cranberres
Categores: Dabetc, Vegetabes, Fruts, Low-fat/ca
Yed: 8 servngs
1 ts Ove o or veg. o; 5 c Shredded red cabbage;3/4 b
1 tb Brown sugar; 1/3 c Dry red wne;(sub.cran |uce
3 g Coves of garc; crushed 1 pn Cayenne pepper;
1 c Fresh or frozen cranberres; Sat & Pepper to taste;
3 tb Red wne vnegar;
Serve wth turkey. Cabbage may be shredded n food processor.
In arge saucepan, heat o, brown sugar and garc over medum heat
for 2 mn. Add 1/2 cup cranberres and vnegar. Cover and cook
about 5 mn. or unt cranberres pop ther skns.
Add cabbage, wne (sub cranberry or other |uce) and vnegar. Cover
and cook on ow heat for about 20 mn. or unt cabbage s tender;
str occasonay.
Str n remanng 1/2 cup cranberres. Remove from heat; cover and
et stand for 5 mn. or unt cranberres are warm. Season to taste
wth sat and pepper. Serve hot or cod. Makes 4 cups. Prep. 20
mn, cook about 30 mn.
1/2 cup servng 32 caores 6 g carbohydrate, 1 g proten, 1 g fat, 1
g fbre 1/2 fruts & veg. choce
Source: Choce Menus by Mar|ore H. Hoands and Margaret Howard 1993
Canadan Dabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by
Page 159
Tte: Caufower Pquante
Yed: 6 servngs
4 c Fresh caufower peces; 1/2 ts Dry d;
1/3 c Vegetabe o; Pnch ground whte pepper;
2 tb Cder vnegar;
Steam the caufower unt crsp-tender. Combne wth the remanng
ngredents n a bow. Str to coat. Let stand at room temperature
before servng. If made n advance, refrgerate after marnatng for
1 hour.
1/6 recpe - 125 caores, 1 vegetabe, 2 fat exchanges 4 grams
Tte: Cheese and Rce Casseroe Ada
Categores: Dabetc, Man dsh, Rce, Cheese
Yed: 4 servngs
2 1/2 c Brown rce;cooked 1 ts Dred d;
3 Green onons; chopped 1/4 c Parmesan cheese; Grated
1 c Lowfat cottage cheese; 1/2 c Lowfat mk;
Combne a ngredents n a mxng bow. Pour nto a ghty oed
casseroe. Bake at 350 F for 15 to 20 mnutes.
From the ADA Hoday Cookbook by Dr. Betty Wedman.
one servng = 2 bread exchanges + 1 ean meat + 1/2 mk exchange =
235 ca, 35 CHO, 14 PRO, 4 fat, 682 Na, 203 K, 10 Choest
Posted by PHILLIP BOWER, Prodgy ID# FHMN87A.
Tte: Chcken-Rce Soup
Page 160
Categores: Dabetc, Poutry, Rce, Soups/stews, Vegetabes
Yed: 6 servngs
3 b Chcken peces; 1 pn Pepper;
8 c Water; 1 Bay eaf;
1/2 c Ceery wth eaves; chopped 1/4 ts Ceery seeds;
1/4 c Fresh parsey eaves;chopped 1/2 c Rce; uncooked
1 sm Onon; 1 c Carrots; dced
Smmer the chcken n the water wth the ceery, parsey, onon,
pepper, bay eaf and ceery seeds for 4 hours n a sow cooker or one
hour over ow heat on the stove.
Dran the chcken broth and remove chcken peces. (Dscard bay
eaf.) Bone the chcken and chop nto bte-sze peces. Combne the
broth, chcken, rce and carrots n a saucepan. Cook for 30 to 40
mnutes or unt the rce s tender.
1 cup - 287 caores, 3 ean meat, 1/2 bread exchange 11 grams
Tte: Cornbread Dressng
Categores: Dabetc, Dressngs, Breads/bm, Low-fat/ca
Yed: 8 servngs
3 c Crumbed cornbread; 2 Egg whtes;
1 c Bread crumbs; 1/2 ts Sat;
2 c Fat-free chcken broth; 1/2 ts Pepper;
1 c Ceery; fney chopped 1/2 ts Poutry seasonng;(or sage)
3/4 c Onon; fney chopped
1. Combne a ngredents n mxng bow; mx we. 2. Turn nto
nonstck bakng dsh. 3. Bake at 350 F for 45 mn. or unt ght
brown and "set".
3/4 cup servng 1 bread exchange, 1/2 fat
Source: Cookbook for Dabetcs & ther fames, U of Aabama 1984
Shared but not tested by Ezabeth Roder Oct 93
Tte: Cranberry-Rasn Sauce
Page 161
Yed: 4 servngs
1 c Orange |uce; 1/8 ts Ground coves;
1/2 c Fresh or frozen cranberres; 4 tb Rasns;
1 tb Cornstarch; Cnnamon stck;
Combne the |uce and cranberres n a saucepan. Cook over medum
heat |ust unt the berres "pop." Add the remanng ngredents and
cook unt the mxture s thck. Serve hot over baked ham (or wth
turkey.)
1/4 cup - 41 caores, 1 frut exchange 10 grams carbohydrate, 1 gram
proten, 0 fat 0 sodum, 127 potassum, 0 choestero
Tte: Cranappe Resh
Categores: Dabetc, Fruts, Reshes, Low-fat/ca
Yed: 6 servngs
1 Appe; 1/2 ts Ground corander;
1 Nave orange; peeed 2 pk Equa sweetener (4 tsp);
2 c Fresh or frozen cranberres;
Shred the appe n a food processor or wth a hand grater. Ouarter
the orange and combne wth the cranberres n a food processor or
food grnder. Process unt coarsey chopped. Bend the appes,
cranberry mxture, corander, and sweetener together. Cover and
refrgerate unt ready to serve.
1/2 cup servng - 39 caores, 1/2 frut exchange 10 grams
carbohydrate, 0 pro, 0 fat, 0 sodum, 88 potassum, 0 choestero.
Tte: Mcrowave Cranberry Orange Resh
Categores: Dabetc, Reshes, Low-fat/ca
Yed: 9 servngs
1 1/2 c Cranberres; 1/4 c Granuated sugar;
1 sm Unpeeed orange; seeded,chop 1/4 ts Ground gnger;
1 md Unpeeed appe; cored, chopd 1/4 ts Ground nutmeg;
Page 162
1/3 c Water
Serve n sandwches or wth roast chcken, ham, turkey.
In food processor or bender contaner, process cranberres, orange
and appe unt fney chopped. Pace n shaow mcrowavabe
casseroe. Str n water, sugar, gnger and nutmeg.
Mcrowave on Hgh for 3 to 4 mn; str. Mcrowave on medum 50%
power for 2-3 mn. Coo sghty. Cover and refrgerate up to 2
weeks. Makes 2 1/4 cups. Preparaton 10 mn
1/4 cup servng, 45 caores 12 g carbohydrate, 0 g proten, 0 g fat,
2 g fbre 1 Fruts & vegetabes choce
1 tb servng, 11 ca 3 g carbohydrate, 1 g fbre 1 ++ extra
Source: Choce Menus, Mar|ore H. Hoands & Margaret Howard 1993
Canadan Dabetes Assoc. ISBN 0-7715-9167-5
Tte: Cranberry-Rce Stuffng
Categores: Dabetc, Dressngs, Rce, Fruts
Yed: 4 servngs
1/4 c Brown rce; uncooked 1/4 c Onon; chopped
3/4 c Water; 1 c Fresh or frozen cranberres;
1 tb Vegetabe o; 1/4 ts Dred thyme;
1 1/2 c Mushrooms;(1 1/2 b) sced 1/4 ts Dred bas;
Cook the rce n the water unt tender, about 1 hour. Saute the
remanng ngredents n a sket unt the ceery and onon are
tender. Add the rce and str to bend. Use as a stuffng n one
sma chcken.
1/4 recpe - 88 caores, 1/2 bread, 1/2 frut, 1 fat exchange 11
Tte: Crunchy Granoa
Categores: Snacks, Dabetc
Page 163
Yed: 16 servngs
3 1/2 c Od-fashoned oats 1/4 c Sunfower or met seeds
1/2 c Wheat germ 1/4 c Honey
1/2 c Coconut 1/4 c O
1/4 c Sesame seeds 1 tb Vana
1/4 c Amonds 1/2 c Rasns, reserve
NOTE: Approx 3/4 tsp of honey (12 caores) per servng.
Mx a together wth eectrc mxer, spread eveny on 2 bakng
sheets wth edges, and bake n 250 F oven unt goden brown (45 to
60 mnutes).
Turn and str after 30 mnutes. Remove from oven, add rasns. Coo
and store n pastc bag. Ths s very good wth mk for breakfast.
Makes 5 1/2 cups.
1/3 cup - 188 caores, 1 1/2 starch, 1 1/2 fat exchange 24 grams
carbohydrate, 5 grams proten, 8.9 grams fat, 3.7 grams fber 9.2 mg
sodum, 176.3 mg potassum, 0 choestero
Source: Am. Dabetes Assoc. Famy Cookbook Vo II, 1987 Shared but
Try granoa n pace of nuts for crunch n a pan cooke recpe.
Tte: Curred Turkey on Rce
Categores: Poutry, Man dsh, Dabetc, Rce, Curres
Yed: 4 servngs
1 Appe, chopped 2 ts Curry powder (2-3 tsp taste)
1 Onon, chopped 1 c Lowfat mk
3 tb Margarne 2 c Dced cooked turkey
1/4 c Four Cooked brown rce
1/2 ts Sat
Saute the appe and onon n the margarne unt the onon s tender.
Str n the four, sat, and curry powder. Sowy add the mk.
Cook, strrng constanty, unt thckened. Str n the turkey.
Smmer, strrng occasonay, unt hot and bubby. Serve on the
rce. (My note: quantty of rce s not stated. Assume t s not
ncuded n the nutrtona vaues.)
1/4 recpe - 353 caores, 3 ean meat, 2 bread, 1 fat exchange 32
grams carbohydrate, 26 grams proten, 13 grams fat 306 mg sodum, 408
mg potassum, 56 mg choestero
Page 164
Tte: French Dressng
Categores: Dressngs, Dabetc
Yed: 12 servngs
1/2 ts Powdered mustard 1/3 c Wne vnegar
1/4 ts Ground whte pepper 2 ts Water
1 ts Tomato paste 1/2 ts Fney chopped onon
7 tb Saad o
Combne a ngredents n a |ar and shake we or puree n a bender
for smooth dressng.
1 tbsp - 50 caores, 1 fat exchange 0 carbohyrate, 0 proten, 6
grams fat 0 sodum, 1 potassum, 0 cho.
Tte: Fat-Free Gravy
Categores: Sauces, Dabetc, Low-fat/ca
Yed: 4 servngs
1 c Broth & defatted drppngs 1 pn Sat
2 ts A purpose four 1 pn Freshy ground pepper
1 ts Cornstarch 1 pn Bas (beef) or sage (chck)
1 ts Ketchup
A wast-watcher gravy - qute thn. Serve over meat or potatoes.
Cook up bones as for soup, stran qud. Refrgerate overnght or
unt whte fat on top can be removed wth a spoon. Refrgerate meat
drppngs from the pan and skm off the fat.
Combne broth, four and cornstarch n a screw-top |ar, cover and
shake unt we combned or use a bender for a arger batch. Pour
nto saucepan, str n ketchup, sat, pepper and bas for beef (or
sage for turkey, or other herb of your choce). Str-cook over
medum heat unt gravy thckens. (Mne ddn't thcken but I had
some umps of four or cornstarch.) Makes about 1 cup.
1/4 servng, 1++ extra 3 g carbohydrate, 1 g proten, 16 caores
Page 165
Source: Choce Cookng, Canadan Dabetes Assocaton 1986 Shared and
tested wth turkey drppngs Oct 93.
Tte: Guten-Free Bakng Powder
Categores: Aergy, Dabetc
Yed: 1 servngs
1 ts Bakng powder 8 ts Cornstarch
2 ts Cream of tartar
Sft together 4-5 tmes. Store n artght contaner. Use wthn 3
months.
Source: A Gude for the Dabetc Ceac 1990, ISBN 0-921026-02-1
Canadan Ceac Assoc. 6519B Mssssauga Road, Mssssauga, Ontaro
L5N 1A6
Tte: Gf Substtutons for Wheat Four
Categores: Aergy, Dabetc, Rce
Yed: 1 servngs
For 1 TBSP Wheat Four 2 ts Tapoca starch
1/2 tb Cornstarch For 1 CUP Wheat Four
1/2 tb Potato four 7/8 c Rce four, whte or brown
1/2 tb Whte rce four 2/3 c Rce four whte or brown &
1/2 tb Arrowroot starch 1/3 cup potato starch four
2 ts Ouck cookng tapoca 1 c Cornfour (maze)
Source: A Gude for the Dabetc Ceac 1990, ISBN 0-921026-02-1
Canadan Ceac Assocaton
Tte: Hearts of Pam Saad
Categores: Dabetc, Saads, Vegetaran, Vegetabes, Sde dshes
Yed: 4 servngs
16 oz Can, whoe hearts of pam 1 tb Chopped fresh parsey eaves
1 sm Sweet green pepper, chopped 2 tb Vegetabe o
2 oz |ar sced pmentos draned 1/4 c Lemon |uce
1 Ceery stak, chopped Lettuce eaves
2 Green onons sced thn
Page 166
Dran the hearts of pam and cut them nto bte-sze peces. Add
remanng ngredents except ettuce eaves. Cover, refrgerate
overnght. Serve on ettuce eaves.
1/4 recpe - 90 caores, 1 vegetabe, 2 fat exchanges 4 grams
carbohydrate, 0 proten, 9 fat 27 mg sodum, 125 mg potassum, 0
choestero
Tte: Orange Wadorf Saad Ada
Categores: Dabetc, Saads, Fruts, Vegetaran, Vegetabes
Yed: 4 servngs
4 Oranges; peeed 1/4 c Chopped pecans, toasted
1 Appe 1/8 ts Ground cnnamon
1/2 c Ceery Saad greens
1/4 c Pan owfat yogurt
Chop up oranges and appe nto bte szed peces. Combne a the
ngredents, except the saad greens, n a bow. Cover and
refrgerate. Serve on saad greens.
1 servng = 1/2 vegetabe exchange + 1 1/2 frut + 1 fat exchange =
145 ca, 23 CHO, 3 Pro, 6 Fat, 18 Na, 376 K, 1 Choes
From the ADA Hoday cookbook by Dr. Betty Wedman
Tte: Oven-Baked Herb Potatoes
Yed: 4 servngs
2 md Bakng potatoes 1/2 ts Dred thyme
1 tb Vegetabe o 1/2 ts Dred oregano
Sce the potatoes about 1/4 nch thck. Brush the sces wth the
vegetabe o. Pace n bakng pan. Sprnke wth thyme and
oregano. Bake n 400 F oven for 15 to 20 mnutes, or unt tender.
1/4 recpe - 102 caores, 1 bread, 1 fat exchange 17 grams
Page 167
Shared by Ezabeth Roder, smar recpe tested Nov 93
Tte: Pneappe-Cranberry Resh
Categores: Reshes, Dabetc, Low-fat/ca
Yed: 16 servngs
2 c Cranberres (1/2 b) 1/2 c Gran. sweetener (2 tb.qud
1 c Crushed pneappe, draned
Wash cranberres, removng stems and soft berres. Grnd raw
cranberres, add pneappe and sweetener. Ths resh s tart, a
good accompanment to turkey or any other meat. It w keep we n
the frdge for use wth many meas. Remander of package may be
frozen n pastc bag.
2 tb servng - 12 caores, Free Food .1 gm proten, 0 fat, 3.1
carbohydrate, .2 mg sodum, 34.1 mg potassum, .8 gm fber, 0 cho.
Source: Am. Dabetes Assoc Famy Cookbook Vo 1, 1987 Shared but not
tested by Ezabeth Roder Nov 93.
Tte: Low-Choestero Popovers
Yed: 9 servngs
1 c Unbeached whte four 1 c Skm mk
1/4 ts Sat 1 Egg whte
Preheat the oven to 425 degrees. O muffn tns and preheat.
Combne a the ngredents n a bow. Beat wth a rotary beater or
wre wsk |ust unt smooth. Pour the batter nto the hot muffn
tns. Bake for 35 to 45 mnutes or unt brown.
1 popover - 68 caores, 1 bread exchange 11 grams carbohydrate, 3
grams proten, 1 gram fat 82 mg sodum, 67 mg potassum, 32 mg
choestero
Page 168
Tte: Poutry Seasonng
Categores: Dabetc, Master mx
Yed: 1 master mx
Use 1/2 tsp for 3 tb tota 2 Dred mar|oram
Use 1/8 tsp for 1 recpe amt 2 Dred savory
7 Ground whte pepper or ess? 2 Powdered gnger
3 Dred sage 1 Ground aspce
2 Dred thyme 1 Grated nutmeg
Combne a ngredents (or those of your choce) and store n an
artght |ar. Yed about 3 tbsp. (My note: cautous wth whte
pepper! - my dressng tastes good wth |ust 1/2 the quantty of sage
as the recpe amount of poutry seasonng and a generous grndng of
back pepper.)
Keep a note of the contents of your own poutry seasonng so you can
dupcate a good one next tme you want t.
Source: Cut Your Bs n Haf - Rodae Press Shared but not tested
by Ezabeth Roder Oct 93
Tte: Pumpkn Pancakes
Yed: 24 servngs
1 Egg 1 tb Sugar
1 c Mk 1/4 ts Ground cnnamon
1/2 c Cooked or canned pumpkn 1/8 ts Ground nutmeg
3/4 c Unbeached whte four 1/8 ts Ground gnger
3/4 c Whoe wheat four 2 tb Vegetabe o
2 ts Bakng powder
Combne a the ngredents n a mxng bow and str |ust unt
bended. Pour the batter onto a hot grdde that has been ghty
oed. Fp the pancakes over when bubbes break around the edges.
Serve hot wth rum-favored frut sauce from the Hoday fe.
1 four-nch pancake wthout sauce - 98 caores, 1 bread, 1/2 fat
exchange 15 grams carbohydrate, 3 grams proten, 3 grams fat 58 mg
Page 169
Tte: Pumpkn Ros
Yed: 24 servngs
1 pk Actve dry yeast OR
1 c Warm water (110 F) 1 1/2 ts Cnnamon
1/3 c Honey 3/4 ts Coves
2 tb Margarne 3/4 ts Nutmeg
1 ts Sat 3/4 ts Gnger
1/2 c Nonfat dry mk 2 1/2 c To 3 cups a purpose four
1 c Canned pumpkn 1 1/2 c To 2 cups whoe wheat four
About 1.5 tb pumpkn spce Nonstck vegetabe spray
1. In a arge bow or food processor, dssove yeast n water. Add
honey, margarne, sat, dry mk, pumpkn, spces. Beat we to
bend, then graduay beat n about 4 cups of the combned fours to
make a stff dough.
2. Turn dough out onto a foured board and knead unt smooth about
15 to 20 mn, addng four as needed to prevent stckng.
3. Turn dough over n a bow coated wth nonstck spray, cover and
et rse n a warm pace unt doubed (1 1/2 - 2 hours) Punch down
dough, knead brefy on a ghty foured board to reease ar.
4. Dvde dough nto 24 equa peces. Shape each nto a smooth ba
and pace bas n 2 greased 9-nch round bakng pans coated wth
nonstck spray. Cover and et rse unt amost doube.
5. Bake n a preheated 375 F oven for 25 mnutes or unt browned.
Coo on racks.
1 ro, 121 caores 3 g proten, 1 g fat, 24 g carbohydrate, .3 g
fber, 0 choestero, 103 mg sodum, 82 mg potassum Exchange: 1 1/2
starch/bread
Source: Unv. of Caf. San Dego Heathy Det for Dabetcs c. 1990
Tte: Rce and Lents
Categores: Dabetc, Vegetabes, Rce, Vegetaran
Yed: 4 servngs
1 md Onon, chopped 1/4 ts Ground Corander
2 Garc Coves, mnced 1/4 ts Ground Back Pepper
2 tb Vegetabe O 1/4 ts Sat
1 ts Ground Turmerc 1 c Brown Rce, uncooked
1/2 ts Paprka 1 c Dred Lents, sorted and
1/4 ts Ground Coves -washed
Page 170
1/4 ts Ground Cnnamon 4 c Water
Saute the onon and garc n the o n a arge saucepan. Add the
spces and cook over ow heat for 4 mnutes. Add the rce and
ents and str to mx we. Pour n the water. Brng to a bo,
turn the heat to ow and cook for 45 to 50 mnutes, or unt the rce
and ents are tender.
Exchange Vaue: 2 Bread Exchanges + 1 Lean Meat Exchange + 1 Fat
Exchange
Shared by: Norman R. Brown
Tte: Rum-Favored Frut Sauce
Categores: Sauces, Dabetc
Yed: 8 servngs
1/4 c Bong water 1 Orange, peeed
1/4 c Rasns |uce of 1 emon (2 tb)
4 Rpe bananas, peeed 3/4 ts Rum extract (optona)
Pour the bong water over the rasns and et stand unt the
rasns are pump. Then combne a the ngredents n a bender and
puree unt smooth.
Decous on pancakes, waffes, and French toast. Makes about 2 cups.
1/8 recpe about 1/4 cup - 74 caores, 1 frut exchange 19 grams
carbohydrate, 1 gram proten, 0 fat 1 mg sodum, 289 mg potassum, 0
choestero
Tte: Savory Popcorn
Categores: Snacks, Dabetc, Low-fat/ca
Yed: 2 servngs
2 ts Margarne 1/8 ts Garc sat
Page 171
3 c Hot-ar popped popcorn dry 1/8 ts Ground red pepper (cayenne?)
1/4 ts Paprka
Met margarne. Drzze meted margarne over hot popcorn; toss to
coat.
Str together paprka, garc sat and ground red pepper. Sprnke
popcorn wth the spce mxture and toss agan. Makes 2 servngs.
1 1/2 cup servng, 73 caores 2 g proten, 8 g carbohydrate, 4 g
tota fat, 1 g sat. fat, 151 mg sodum, 11 mg potassum 1/2 bread
exchange, 1/2 fat exchange (My note 1 ts marg. s 1 fat exch.)
but not tested by Ezabeth Roder Oct 93
Tte: Scaoped Turkey & Caufower
Categores: Poutry, Man dsh, Dabetc, Low-fat/ca
Yed: 4 servngs
2 c Caufower forets 2 ts Onon fakes
1 1/2 c Turkey stock 1 ts Sat
2 ts Whoewh. or a-purp. four 1/4 ts Back pepper
1 ts Parsey fakes 1/2 b Turkey breast, cooked
Cook caufower n bong, sated water for 6 mn or unt amost
tender. Dran.
Combne stock, four and seasonngs n a sma saucepan. Cook and
str unt mxture s sghty thckened.
Pace turkey breast n a greased bakng pan. Arrange caufower
around turkey breast. Pour sauce over turkey and caufower. Bake
n 350 F oven 20-25 mn or unt heated through.
4 servngs, each 112 caores 1 med-fat meat, 1 vegetabe exchange
Source: Dabetc Hgh Fber Cookbook by Mary |ane Fnsand c. 1985
Tte: Spcy Vegetabe Dp
Categores: Sauces, Dabetc, Appetzers, Low-fat/ca
Yed: 12 servngs
8 oz Carton pan ow-fat yogurt 1 ts Sat
Page 172
1/4 c Ch sauce 2 tb Mnced ceery
1 tb Prepared horseradsh 1 tb Mnced green pepper
1 ts Grated emon rnd 1 tb Mnced green onon
Combne a ngredents, mx we. Ch thoroughy. Serve as a dp
for ceery stcks, green onons, green pepper, caufower and other
crsp raw vegetabes. Makes 1 1/3 cups.
2 tb servng - 18 caores, free food 1.2 gm proten, .3 gm fat, 2.8
gm carbohydrate, 260.2 mg sodum, 72.2 mg potassum, .2 gm fber, 1 mg
choestero
Source: Am. Dabetes Assoc, Famy Cookbook Vo 1, 1987 Shared but
Tte: Turkey Brocco Casseroe
Categores: Poutry, Man dsh, Dabetc, Cheese, Low-fat/ca
Yed: 6 servngs
2 10 oz pkg. frozen brocco 1/2 c Skm mk
2 c Coarsey dced cooked turkey 1/2 c Grated cheddar cheese (2 oz)
1 Cr. Mushroom Soup 10 1/2 oz.
Preheat oven to 375 F. Cook brocco accordng to package drectons.
Layer n 12 x 8 nch bakng dsh. Spread turkey eveny on top.
Combne soup wth mk, mx unt smooth and pour over turkey.
Sprnke grated cheese on top.
Bake for 30 mn. Let stand 5 mn.
* 1/6 recpe - 199 caores, 2 med-fat meat, 2 veg * 20.3 gm proten,
9.1 gm fat, 9.3 gm carbohydrate, 534.2 mg sodum, 372.6 * mg
potassum, 2.3 gm fber, 47 mg choestero.
not tested by Ezabeth Roder Nov 93
Tte: Turkey Ch
Categores: Poutry, Dabetc, Beans, Ch
Yed: 4 servngs
2 c Chopped cooked turkey 6 oz Can tomato paste
1 Garc cove, mnced 28 oz Can tomatoes
1 md Onon, chopped 1 Bay eaf
Page 173
1 Sweet green pepper, chopped 1 tb Ch powder (or 2 to taste)
17 oz Can red kdney beans 1/2 ts Cumn seeds
Combne the turkey, garc, onon, and green pepper n a nonstck
sket. Saute unt the vegetabes are soft. Add the remanng
ngredents and cover. Smmer over ow heat for 30 to 60 mnutes or
unt the favors are bended.
1/4 recpe - 340 caores, 3 ean meat, 1 bread, 2 vegetabe
exchanges 33 grams carbohydrate, 30 grams proten, 10 grams fat, 355
mg sodum, 1211 mg potassum, 60 mg choestero.
Tte: Turkey Gumbo
Categores: Poutry, Soups/stews, Dabetc, Rce, Crockpot
Yed: 4 servngs
2 tb Margarne 4 Rpe tomatoes peeed OR
1/2 b Fresh or frozen okra 1" pcs. 16 oz can peeed tomatoes
2 c Chopped ceery 2 c Water
1 md Onon, chopped 2 c Chopped cooked turkey
1 sm Sweet green pepper, chopped 3/4 ts Gumbo fe powder
2 Garc coves, mnced Cooked rce
8 oz Can tomato paste
Met the margarne n a arge sket. Add the okra. Saute unt
the okra oses ts shny appearance, about 5 mnutes. Remove the
okra peces to a bow. Add the ceery onon, green pepper, and
garc to the sket.
Cook over medum heat unt the onon s transparent. Add the tomato
paste, tomatoes, water, okra mxture, and turkey. Cook over ow heat
10 mnutes or unt turkey s hot. Add the fe powder. Str to
bend. Spoon over the rce n soup bows.
1/4 recpe = 255 caores, 3 ean meat, 1 bread, 1 vegetabe 19 grams
carbohydrate, 25 grams proten, 10 grams fat, 176 mg sodum, 1102 mg
potassum, 54 mg choestero.
Tte: Hawaan Turkey Kebobs
Page 174
Categores: Poutry, Dabetc, Low-fat/ca, Curres
Yed: 4 servngs
1 b Cooked turkey, 1" cubes 10 Cherry tomatoes
8 oz Can pneappe chunks 1 tb Soy sauce
1 md Onon, cut nto quarters 1/2 ts Curry powder
1 Sweet green pepper n chunks 1/4 ts Ground gnger
Begn each skewer wth a cube of turkey. Add pneappe. Separate the
onon nto peces and add one pece. Add the green pepper and tomato.
Repeat. Put the skewers n a bakng pan.
Combne the soy sauce, pneappe |uce, curry powder and gnger. Pour
over the kebobs. Bake n 400 F oven for 15 mn, turnng frequenty
to coat wth sauce. Serve on rce, f desred.
1/4 recpe not ncudng rce: 177 caores, 3 ean meat, 1/2 frut,
1 vegetabe exchange 14 grams carbohydrate, 22 grams proten, 4 grams
My note: ths s smar to a mcrowave dabetc recpe made wth
beef chunks and wooden (bamboo) skewers caed Lean & Free Sron
Kabobs.
Tte: Turkey Hash
Categores: Poutry, Dabetc, Cheese, Low-fat/ca
Yed: 6 servngs
1/4 c Chopped onon 1 1/2 c Cooked dced potato
2 ts Reduced-ca margarne 2/3 c Cooked green peas
1 c Dced cooked turkey (no skn 1/4 c Shred.ow-fat proc.Am.cheese
10 3/4 oz Can cream ceery soup Paprka
1. Saute onon n margarne n nonstck sket unt tender. 2. Add
turkey, soup, potatoes and peas. 3. Pace mxture n 1-quart nonstck
casseroe. 4. Top wth shredded cheese and paprka. 5. Bake at 350 F
for 30 mnutes.
1/2 cup servng, 1 bread exchange, 1 medum-fat meat
Source: Cookbooks for Dabetcs and Ther Fames, U of Aabama 1984
Shared by Ear Shesby on Cookng Oct 93.
Page 175
Tte: Turkey Loaf
Categores: Poutry, Dabetc, Low-fat/ca
Yed: 5 servngs
1 Egg, ghty beaten 1 tb Fresh bas or 1 ts dry
1/4 c Bread crumbs 1 b Ground turkey, 454 grams
2 tb Fresh parsey or 2 tsp dry 1/4 c Chopped onon
1/2 ts Poutry seasonng or sage SAUCE
1 ts D|on-stye mustard 1 tb Low-fat yogurt
1/4 ts Freshy ground back pepper 2 ts D|oy-stye mustard
A ower-fat verson of tradtona meat oaf made wth ground beef.
Coud aso be baked as pattes wth cookng tme ad|usted. (my note)
Combne egg, crumbs, seasonngs. Add turkey and onon, mx we.
Press eveny nto ungreased 8 x 5 oaf pan. Bake at 350 F for 35
mnutes or unt done.
Mx sauce ngredents and spread over top before servng. 5 servngs.
1 servng 3 oz., 169 caores Proten 22 g, Fat 6 g, Carbohydrate 6 g,
Fber .5 g, Choestero 112 mg, Sodum 146 mg, Potassum 268 mg. 2
1/2 ean meat exchange, 1 vegetabe
Source: Unv. of Caf. San Dego Heathy Det for Dabetes c. 1990
Tte: Moded Turkey-Pneappe Saad
Categores: Poutry, Saads, Dabetc
Yed: 4 servngs
1 tb Unfavored geatn 20 Seedess green grapes, cut
1 1/4 c Pneappe |uce 1/2 c Fney chopped ceery
3/4 c Chcken broth 1/4 c Chopped sweet red pepper
3 c Chopped turkey 2 tb Mnced green onon
8 oz Can crushed pneappe, dran
Dssove the geatn n 1/4 cup of the pneappe |uce. Let st for 5
mnutes. Bo the chcken broth and pour t over the geatn. Str
to dssove. Add the remanng cup of pneappe |uce and ch unt
thckened.
Meanwhe, combne the remanng ngredents n a bow. Pour the
geatn mxture over the turkey and pour nto a 9 x 5 nch oaf pan.
Refrgerate overnght or at east 4 hours. Cut nto squares and
serve on ettuce.
Page 176
1/4 recpe - 286 caores, 4 ean meat, 1 vegetabe, 1 1/2 frut
exchange 27 grams carbohydrate, 32 grams proten, 6 grams fat, 86 mg
Tte: Low-Caore Turkey-Spnach Lasagna
Categores: Poutry, Man dsh, Dabetc, Cheese, Low-fat/ca
Yed: 8 servngs
30 oz Frozen chopped spnach (3box 2 c Or 15 oz |ar spaghett sauce
16 oz Lowfat rcotta cheese 8 oz Lowfat mozzarea cheese, s
2 c Chopped cooked turkey 1/4 c Grated Parmesan cheese
Thaw the spnach and squeeze out any qud. Put about 1/3 of the
spnach n the bottom of a ghty oed casseroe. Spread haf of
the rcotta over the spnach. Sprnke on haf of the turkey. spoon
on haf of the spaghett sauce. Top wth haf of the mozzarea
sces.
Repeat the ayerng process - 1/3 spnach, rest of rcotta, turkey,
spaghett sauce, mozzarea. Fnsh wth the fna thrd of spnach.
Sprnke on the parmesan cheese. Bake n 350 F oven for 45 to 50
mnutes or unt browned.
1/8 recpe - 260 caores, 3 ean meat, 2 vegetabe, 1 fat exchange 9
grams carbohydrate, 23 grams proten, 15 grams fat, 590 mg sodum,
502 mg potassum, 62 mg choestero.
Tte: Turkey Tetrazzn
Categores: Man dsh, Dabetc, Cheese, Low-fat/ca
Yed: 8 servngs
2 tb Margarne or butter 1 ts Sat
1/2 b Fresh mushrooms, sced 1/2 ts Nutmeg
1 tb Lemon |uce 1/2 ts Onon powder
6 tb Four 1 pn Paprka
2 1/2 c Turkey or chcken broth 1 pn Whte pepper or back pepper
1 c 2% mk 1/2 b Spaghett or thn noodes
1/4 c Sherry,sub.appe |uce/broth 4 c Chopped, cooked turkey
2 tb Fresh or 2 ts dry parsey 1/4 c Grated Parmesan cheese
Page 177
When there are no turkey eftovers, turkey or chcken parts can be
smmered to provde the cooked meat.
Heat 2 tsp margarne n frypan; saute mushrooms 5 mn. Sprnke wth
emon |uce.
Met remanng margarne n a medum saucepan. Bend n four unt
smooth. Add broth and mk, strrng brsky to remove any umps.
Brng to a bo; add sherry (or appe |uce or extra broth) and
seasonngs. Contnue cookng 2 to 3 mnutes unt thckened.
Cook spaghett accordng to package drectons. Dran. Pour enough
sauce nto a ghty greased 10 cup casseroe to coat the bottom.
Layer mushrooms, spaghett and turkey over sauce. Pour remander of
sauce over turkey.
Sprnke wth parmesan cheese. Bake at 350 F for 30 to 40 mn or
unt mxture bubbes.
1 cup servng, 311 caores 30 g carbohydrate, 23 g proten, 11 g fat
3 proten choces, 2 starch choces
Source: Choce Cookng, Canadan Dabetes Assocaton 1986 Shared
but not tested by Ezabeth Roder October 1993
For comparson, 1 1/2 cups cear chcken soup 145 caores (my dsk)
Turkey whte meat 141 ca per 3 oz servng (4% from fat) Turkey dark
meat 168 ca per 3 oz servng (8% from fat)
Tte: Wd Rce-Pne Nut Stuffng
Categores: Poutry, Dabetc, Rce, Nuts/grans
Yed: 2 servngs
1/4 c Wd rce, uncooked 1 ts Vegetabe o
1 c Water 1/4 c Pne nuts or any chopped nut
1 Green onon 1/2 ts Dred thyme
1 sm Garc cove, mnced
Cook the wd rce n the water unt tender, about 1 hour. Add more
water f needed.
Meanwhe, saute the onon, garc, nuts and thyme n the o. Add
the wd rce. Smmer for 10 mnutes to bend the favors. Coo
enough to stuff nto qua or one Cornsh hen (or serve wth chcken).
1/2 recpe - 182 caores, 1 bread exchange, 2 fat 15 grams
Page 178
MY NOTE: Pne nuts are very expensve, about 5 tmes the cost of
sheed sunfower seeds n the buk bn. They do not have a very
strong favor.
Tte: Wnter Squash wth Cranberres
Categores: Vegetabes, Dabetc, Low-fat/ca
Yed: 4 servngs
1 1/2 c Cooked squash (12 oz frozen) 1 ds Pepper
1 Egg, beaten 1 tb Margarne, meted
1/2 c Coarsey chopped cranberres 1 ds Nutmeg
1/2 ts Sat
Preheat oven to 400 F. Thaw wnter squash f frozen. Combne wth
egg.
Str n cranberres, sat and pepper. Turn nto 1 1/2 quart
casseroe. Drzze meted margarne over top. Sprnke wth nutmeg.
Bake 35 to 40 mn.
1/2 cup servng: 82 ca, 1/2 starch, 1 fat exchange Source: Am.
Dabetes Assoc. Famy Cookbook, Vo 1, 1987
(ER Note) Made wth pumpkn, ths recpe woud have about 64
caores/servng, 5 gm carbohydrate, 2 gm proten, 4.3 gm fat or
about 1 vegetabe and 1 fat exchange.
Tte: Yogurt-D Dressng
Categores: Dressngs, Dabetc, Low-fat/ca
Yed: 8 servngs
8 oz Pan ow-fat yogurt (1 cup) 1/2 ts Crushed d weed
2 ts Fney chopped onon 1/4 ts Dry mustard
1 ts Lemon |uce 1/8 ts Garc powder
Mx a ngredents thoroughy and ch unt served. Serve over
tossed green saad.
Page 179
2 tb servng: free food exchange, 18 Caores Proten 1.5 gm, Fat .4
gm, Carbohydrates 2.1 gm, Sodum 20 mg, Potassum 68.2 mg, Fber 0,
Choestero 2 mg
Source: Amercan Dabetes Assoc. Famy Cookbook Vo II revsed 1987
Tte: Zesty Orange Saad
Categores: Dabetc, Saads, Fruts, Vegetabes, Vegetaran
Yed: 2 servngs
2 Oranges, peeed, sced thn 1 tb Cder vnegar
1 sm Onon, sced thn 1/8 ts Ch powder
2 ts Vegetabe o Lettuce eaves
Combne a ngredents except ettuce eaves n a bow. Cover and
refrgerate for 2 hours before servng. Toss before servng on the
ettuce eaves.
1/2 recpe - 117 caores, 1 frut, 1 fat exchange 19 grams
Tte: Appesauce Cupcakes
Categores: Cakes, Dabetc
Yed: 12 servngs
1/2 c Margarne 1 ts Cnnamon
1 Egg 1 1/2 ts Nutmeg
1/4 c Sugar 1 c Unsweetened appesauce
1 1/2 c Four 1 ts Vana
1 ts Bakng soda 1/4 c Chopped wanuts
1/4 ts Sat
Preheat oven to 375 F. Cream margarne unt fuffy. Beat eggs and
sugar; add to margarne and bend.
Sft together dry ngredents. Add to margarne mxture aternatey
wth appesauce, mxng we after each addton. Str n vana
and nuts.
Spoon nto 12 cupcake pans sprayed wth vegetabe pan spray or use
Page 180
paper bakng cups. Bake 15-20 mn.
1 cupcake - 177 caores, 1 1/2 Starch/bread exchange, 1 1/2 fat 2.7
gm proten, 9.8 gm fat, 19.8 gm carbohydrate, 207.6 mg sodum, 53.3 mg
potassum, 1 gm fber, 23 mg choestero
Source: Am. Dabetes Assoc., Famy Cookbook Vo 1 1987 Shared but
not tested by Ezabeth Roder Nov 93.
Tte: Baked Appes wth Rasns
Categores: Fruts, Desserts, Dabetc, Low-fat/ca
Yed: 2 servngs
2 Appes 1 tb Rasns
Orange |uce Pnch ground cnnamon
Pee and core the appes. Coat wth the orange |uce on the outer
surface. Stuff wth the rasns. Sprnke on the cnnamon. Pace n
Pyrex bakng cups. Bake n a 350 F oven 25 to 30 mnutes or unt
fork perces surface easy. Serve warm or cod.
1 appe - 74 caores, 1 1/2 frut exchange 19 grams carbohydrate, 0
proten, 0 fat, 0 sodum, 105 potassum, 0 choestero
Shared but not tested by Ezabeth Roder.
My note: Appes may be baked n the mcrowave unt soft.
Tte: Back 'n' Whte Brownes
Yed: 32 servngs
1 c Cake four 1 ts Vana extract
1 ts Bakng powder 1 tb Water
1/4 ts Sat 1/4 c Unsweetened coconut, grated
1/2 c Shortenng, softened 1 ts Coconut mk
1/2 c Granuated sugar repacement 1 oz Bakng chocoate, meted
2 Eggs
These brownes are maabe.
Sft together the four, bakng powder and sat. Cream shortenng and
sugar repacement unt ght and fuffy. (My note: be sure to use a
sugar repacement that does not ose sweetness when heated -
Page 181
Aspertame s not sutabe.)
Add eggs, one at a tme, beatng we after each addton. Beat n
vana extract and water.
Dvde batter nto two equa parts. To one part add unsweetened
coconut and coconut mk. Str to competey bend. To the
remanng haf, beat n the meted chocoate.
Spread coconut mxture on bottom of we-greased 8-n square pan.
Spread chocoate ayer on top of coconut ayer. Bake at 350 F for 25
to 30 mn. Cut nto 1 x 2 nch bars.
1 bar - 1/3 bread exchange, 1 fat exchange, 54 caores
Avaabe n bookstores 1993. Contans chocoate candy recpes.
Tte: Carrot Cake Muffn Treats
Categores: Ouckbreads, Dabetc, Breads/bm
Yed: 12 servngs
1 1/2 c Whoe wheat four 2 tb Vegetabe o
1 ts Bakng soda 1/4 c Rasns
1 tb Bakng powder 1/4 c Chopped wanuts
1 ts Ground cnnamon 1/3 c Lowfat mk
1/4 ts Ground nutmeg 8 oz Can uns. crushed pneappe
1/4 ts Ground gnger 1 1/2 c Grated carrots
1 Egg
Combne the dry ngredents n a bow. Add the remanng ngredents
and str to bend. Spoon nto oed muffn tns or paper muffn
cups. Bake at 350 F for 20 to 25 mnutes.
1 muffn - 127 caores, 1 bread, 1 fat exchange 19 grams
Tte: Cnnamon Spread
Categores: Spreads, Dabetc, Low-fat/ca
Page 182
Yed: 12 servngs
4 oz Soft margarne at room temp 1/4 c Granuated sugar substtute
1 ts Ground cnnamon
Combne ngredents and mx we Return to contaner and refrgerate
except when t s beng used. 1 tsp/servng.
Each servng 1 fat exchange, 34 caores 4 gm fat, 47 mg sodum
Source: The New Dabetc Cookbook by Mabe Cavaan, Contemporary
Books Shared but not tested by Ezabeth Roder Oct 93
Tte: Cranberry Bread
Yed: 18 servngs
2 c Four Hot water
1/2 c Sugar 1 Egg, beaten
1/2 ts Bakng soda 1 c Cranberres, haved
1/2 ts Sat 1/2 c Chopped wanuts
1 md Orange, |uce & rnd
Preheat oven to 350 F. Sft dry ngredents together. Measure
together orange |uce, rnd and meted margarne. Add enough hot
water to make 1 cup. Str qud nto dry ngredents. Add
remanng ngredents.
Cut aumnum fo to ft bottom of 9 x 5 nch oaf pan. Spray sdes
of pan wth vegetabe pan spray. Add batter. Bake for 1 hour or
unt toothpck nserted nto of oaf comes out cean. Let stand
overnght for easy scng.
but not tested by Ezabeth Roder Nov 93.
Tte: Ouck Cranberry Cobber
Yed: 8 servngs
1 Thck-sknned orange 4 c Cranberres
1 c Water 1 tb Butter
1/2 c Granuated sugar repacement 1 pk Bscut dough to make 8 bs.
Grate the orange rnd. |uce the orange. Combne orange |uce,
Page 183
grated rnd, water, sugar repacement, cranberres and butter n a
saucepan. Brng to a bo and cook for 1 mn.
Spoon cranberry sauce eveny among 8 we-greased bakng dshes or
nto a casseroe. Top the sauce wth bscuts (bscut dough?). Bake
at 450 F for 10 mn, reduce heat and bake at 350 F for 20 mn onger.
8 servngs.
Each servng 98 caores, 1 bread, 3/4 frut Source: Dabetc Hgh
Fber Cookbook by Mary |ane Fnsand c. 1985 Shared but not tested by
Suggeston: try haf recpe usng 1/2 tsp. dry orange pee and 3 or
4 tb. unsweetened orange |uce, |ust cookng the cranberry mxture n
a saucepan and serve wth turkey. Haf recpe wthout bscuts woud
be about 3 frut exchanges.
Tte: Aprcot Dressng for Turkey
Yed: 12 servngs
1 c Dred aprcots, snpped 1/4 c Chopped wanuts or pne nuts
1 1/2 c Water or chcken stock 12 s Bread, dry, cut sma cubes
1 c Chopped ceery
Brng the aprcots and water (or chcken or turkey stock) |ust to a
bo n a saucepan. Let stand for 10 mnutes. Add the ceery, nuts
and bread. Toss ghty to mosten the bread and bend the
ngredents. Spoon nto an oed bakng dsh wth a cover.
Bake n 350 F oven for about 40 mnutes. Remove the cover the ast 10
mnutes of bakng to brown the top of the dressng.
1/12 recpe - 118 caores, 1 bread, 1/2 fat, 1/2 frut exchange 22
mg potassum, 0 choestero
Tte: Cranberry |ey
Categores: Spreads, Dabetc, Low-fat/ca
Yed: 1 servngs
2 c Cranberres 3 oz Lqud pectn (reguar)
Page 184
1 c Concentrated appe |uce 5 tb Gycerne
1/4 c Lemon |uce 1 tb Unf.geatn or 2 tb.freezer
Wash and pck over cranberres, dscardng any that are soft. Pace
n a deep saucepan and add frut |uces. Cover and smmer for about
20 mnutes, unt frut s soft. Mash to break up any berres eft
whoe.
Stran n food m to remove seeds. Return to saucepan and heat to
bong. Add pectn, gycerne and geatn, strrng we. Bo for
1 mnute. Remove from heat. Skm and pour nto hot, stere pnt
|ars, eavng 1/2 nch at top. Cap wth hot stere ds. Process
n bong water bath for 5 mnutes after water returns to bong.
If any |ars fa to sea, refrgerate and use wthn 10 days or
freeze for ater use. Makes 3 1/2 cups.
VARIATION: You can substtute 1/2 cup ow-methoxy pectn souton
and 2 1/2 tsp cacum souton for the qud pectn and gycerne,
but add cacum after removng from heat. If you pan to freeze the
|ey, be sure to use the fu amount of geatn.
NUTRITIONAL VALUE: 1 tb contans 20 Caores (proten 0, fat 0,
carbohydrate 5 gm) 1 1/2 tbsp = 1/2 dabetc frut exchange or 1/2
bread exchange. If sat s omtted, 1 1/2 tsp contan ess than 1 mg
sodum. Recpe contans 0 choestero. 1/2 tsp can be used wthout
dabetc repacement.
Use the fu amount of geatn for very frm |am or for freezng.
Source: Cannng and Preservng Wthout Sugar by Norma M. MacRae, R.D.
Thrd Edton 1993.
Shared but not tested by Ezabeth Roder, Oct 93
Tte: Creamy Cranberry Sherbet
Categores: Fruts, Desserts, Dabetc, Low-fat/ca
Yed: 8 servngs
1 c Water 2 tb Unfavored geatn (2 pkg)
2 c Cranberry |uce cockta 1 c Skm evaporated mk *
1 c Fresh cranberres, ceaned 2 Env. aspartame sweetener
* or add about 1/3 cup skm mk powder to haf a cup of mk, str
and f the cup up to 1 cup mark.
Combne water, 1 cup of the cranberry |uce cockta, cranberres and
geatn n a sma saucepan. Str to mx sghty. Aow to rest
for 5 mnutes or unt geatn softens.
Page 185
Cook and str over medum heat unt cranberres have competey
"popped." Remove from heat. Str n remanng cranberry |uce
cockta and evaporated mk. Add sweetener and str thoroughy.
Pour nto meta tray, pan or bow. Pace n freezer unt mxture
forms crystas around the edge of the pan. Beat unt creamy. Return
to pan and freeze; str occasonay. Makes 8 servngs.
(Note from ER: Pastc 3/4 cup sze yogurt contaners are good for
dvdng frozen desserts n equa portons.)
1 servng: 1 frut exchange, 42 caores
Source: Dabetc Hgh Fber Cookbook by Mary |ane Fnsand c.1985
Tte: Cranberry Punch
Yed: 16 servngs
1 b Cranberres 6 oz Can frozen orange |uce conc
Water as needed 2 tb Granu. artfca sweetener
Wash cranberres, removng stems and soft berres. Cook accordng to
package nstructons unt berres are soft.
My Note: 2 Tbsp. reguar sugar woud add 96 caores and 24.8 gm
carbohydrate to the tota recpe (6 caores, 1.55 gm carbohyrate per
servng.) Add whe cranberres are cookng f desred and omt
sweetener.
Chop berres n bender or put through food m. Add 2 cups water.
Stran through cheesecoth or severa thcknesses of nyon net.
Add orange |uce concentrate and sweetener (f usng). Dute wth
enough water to make 8 cups. (6 cups prnted n the book woud not
make 16 servngs.)
1/2 cup servng - 32 caores made wth sweetener, 1/2 frut exchange
.4 gm proten, 0.1 gm fat, 7.9 gm carbohydrate, .4 mg sodum, 105.8
mg potassum.
Source: Am. Dabetes Assoc. Famy Cookbook Vo 1, c. 1987 Shared
Page 186
Tte: Sparkng Fa Harvest Punch
Categores: Beverages, Dabetc, Low-fat/ca
Yed: 10 servngs
2 c Cranberry |uce 2 c Cub soda
2 c Appe |uce Orange sces for garnsh
1 1/2 c Orange |uce Cranberres for garnsh
Combne |uces n a arge bow or ptcher.
|ust before servng, add cub soda and str. Garnsh wth sced
oranges and fresh whoe cranberres. 7 1/2 cups
3/4 cup servng 71 caores, 1 frut exchange proten < 1 g, fat
trace, carbohydrate 17 g, fber .1 g, choestero 0, sodum 13 mg,
potassum 146 mg
Source: Unv of Ca. San Dego Heathy Det for Dabetes c. 1990
Tte: Frut-And-Nut Bas
Categores: Desserts, Fruts, Chocoate, Dabetc
Yed: 12 servngs
1/2 c Dates, ptted 1/2 c Wanuts
1/2 c Rasns, dark or goden 1/2 c Sunfower Seeds
2 tb Cocoa -or- Carob Powder Wanuts, ground
Grnd together dates, rasns, cocoa (or carob powder), wanuts and
sunfower seeds n a food processor or meat grnder.
Press the mxture nto 24 sma bas. Ro n the ground nuts.
Store n an artght contaner.
Serves 12
Two Bas = Caores: Carbohydrates: 10 Proten: 2 Fat: 6 Sodum: 2
Potassum: 104 Choestero: 0
Exchange Vaue: 1 Frut Exchange + 1 Fat Exchange
Page 187
Tte: Chrstmas Frut Cake
Categores: Cakes, Dabetc, Low-fat/ca
Yed: 12 servngs
2 c Whoewheat four 1 3/4 c Grated carrots
2 ts Bakng powder 1/2 ts Mxed bakng spces (asp?)
1/4 ts Sat 1/4 ts Ground cnnamon
1/3 c Low-fat margarne 1/2 c Granuated sweetener
1 c Mxed dark and ght rasns 2 Eggs, beaten
1/2 c Amonds, chopped 3 tb Orange |uce
1/2 c Hazenuts, chopped 2 tb Brandy or rum (optona)
Rnd of 1 orange fne grated
Heat oven to 350F. Mx four, bakng powder and sat together and
rub n the margarne unt mxture resembes fne breadcrumbs.
Add frut, nuts, orange rnd, carrots and spces and mx we.
Mx the sweetener nto the eggs and beat nto the dry ngredents. Add
enough orange |uce to make a soft dough.
Put the mxture nto 8" round or 7x7" nonstck cakepan and bake for
45-60 mn. (or use arger pan and reduce cookng tme) When ready,
the cake shoud be frm to the touch and a toothpck shoud come out
cean. Coo n the cake pan.
Turn out upsde down, make a few toothpck hoes n the bottom and
spoon n any eftover orange |uce and acoho f usng. Store n an
artght contaner.
Suggested cng s made wth appes and cottage cheese.
12 sces each 180 ca 20 grams (2 unts) carbohydrate (2 bread/starch
exchanges), 4 grams fber, 5 grams proten, 9 grams fat
Source: The Dabetcs' Cookbook by Roberta Longstaff & |m Mann 1984
Shared but not tested by Ezabeth Roder Oct 93.
Tte: Gf Amond Cookes
Categores: Aergy, Dabetc, Rce, Cooky/bars
Yed: 24 servngs
1/2 c Butter or margarne 1/2 c Rce four
1/2 c Brown sugar, ghty packed 2 c Crspy Rce (crushed)
1 ts Amond extract 2 tb Chopped amonds
1 Egg
Page 188
Crspy Rce s avaabe from a food dstrbutor or heath food shop.
Preheat oven to 350 F. Cream butter and sugar together unt ght
and fuffy. Add amond extract and egg. Beat we. Str n four,
Crspy Rce and amonds. Shape nto bas, 1" n dameter and pace
on ungreased bakng sheet. Press wth a foured fork to fatten
sghty. Bake for 12 to 15 mnutes unt ghty browned.
Canadan Ceac Assoc.
Tte: Gf Banana Bread
Categores: Aergy, Dabetc, Rce, Breads/bm
Yed: 18 servngs
3/4 c Whte rce four 1/3 c Whte sugar
1/3 c Potato starch four 3 Egg yoks
1 1/2 ts Bakng soda 1 ts Lemon pee
2 ts Bakng powder (GF) 1 ts Vana
1/4 ts Sat 3/4 c Mashed banana
1 tb Unfavored geatn (1 env) 1/4 c Pan yoghurt
1/3 c Margarne 3 Egg whtes
Preheat oven to 350 F. Grease a 9 x 5 nch oaf pan. Sft four,
bakng soda, bakng powder, sat and unfavored geatn together.
Cream margarne, sugar, egg yoks and vana thoroughy. Contnue
beatng unt mxture s ght.
Mx n emon pee, mashed banana and yoghurt. Add dry ngredents.
Beat egg whtes to stff peaks but not so they are dry. Fod egg
whtes nto the mxture. Pace n the greased oaf pan. Bake for 1
hour.
1/2" sce - 1 starchy choce, 1 fat choce
Canadan Ceac Assoc.
Tte: Gf Gngersnaps
Categores: Aergy, Dabetc, Cooky/bars
Yed: 20 servngs
Page 189
1/4 c Margarne 1/4 c Potato starch four
1/2 c Sugar 1/4 ts Sat
2 tb Moasses 1 ts Bakng soda
1 Egg 1/4 ts Gnger
1/2 c Soya four 1/2 ts Cnnamon
1/4 c Cornstarch
Preheat oven to 350 F. Sft dry ngredents together. Cream
margarne and sugar together thoroughy. Beat n egg and moasses.
Add four mxture. Mx we. Drop rounded teaspoons of dough onto
greased cooke sheet. Bake for 10 to 12 mnutes. Makes 40 cookes.
2 cookes per servng: 1 frut/vegetabe choce, 1 fat
Canadan Ceac Assoc.
Tte: Gf Pumpkn Cookes
Categores: Aergy, Dabetc, Rce, Cooky/bars
Yed: 36 servngs
1 ts Bakng soda 1/2 c Shortenng
1 ts Bakng powder (GF) 3/4 c Whte sugar
1 ts Cnnamon 1 ts Vana
1 c Rce four 1 c Pumpkn
3/4 c Potato starch four 1/2 c Nuts
Preheat oven to 350 F. Sft dry ngredents together. Cream
shortenng and sugar. Add vana and pumpkn. Add dry ngredents
and nuts. Beat unt smooth. Shape cookes nto 1" bas and pace
on a greased cooke sheet. Press fat wth fork. Bake for 9 to 12
mnutes.
1 cooke - 1 frut/vegetabe choce, 1 fat
Canadan Ceac Assoc.
Tte: Gngerbread Men
Categores: Dabetc, Cooky/bars, Low-fat/ca
Yed: 1 servngs
2 c Whoewheat four 1 ts Ground cnnamon
Page 190
1/4 ts Sat 1/3 c Margarne
1 ts Bakng powder 6 tb Gran. sugar-free sweetener
1 ts Bakng soda 1 Egg, beaten
2 c Natura bran 3 tb Orange |uce
3 ts Ground gnger, or to taste 1 ts Margarne to grease
1 ts Mxed spce (aspce?)
Heat oven to 350 F. Mx four, sat, bakng powder and bakng soda,
bran and spces together, then rub n margarne unt the mxture
resembes fne breadcrumbs.
Str the sweetener nto the egg and orange |uce and beat nto the
four mxture. Knead we, and ro out thny on foured board.
Usng a cutter, cut nto gngerbread men shapes (or other shapes) and
pace on greased cooke sheets.
Bake for 15-20 mn or unt crsp and ghty browned. Coo on a
wre tray and store n an artght contaner.
TOTAL RECIPE: 1690 ca, 160 g (16 unts) carbohydrate, 63 g fber,
47 g proten, 100 g fat.
Shared but not tested by Ezabeth Roder Oct 93.
Tte: Hot Cocoa
Categores: Dabetc, Beverages
Yed: 2 servngs
1 1/2 tb Cocoa Vana to taste (optona)
2 c Skm mk 1 tb Gran. artfca sweetener
Dash sat
Mx cocoa wth 1/2 cup mk. Str n remanng mk. Cook over ow
heat, strrng constanty unt mxture comes to a bo.
Remove from heat. Add sat, vana, and artfca sweetener.
1 cup servng - 95 caores, 1 skm mk exchange 9.1 gm proten, .9
gm fat, 14.1 gm carbohydrate, 126 mg sodum (not countng pnch of
sat), 467.5 mg potassum, .2 gm fber, 4 mg choestero.
Source: Am. Dabetes Assocaton Famy Cookbook Vo 1, 1987 Shared
Page 191
Tte: Chocoate Instant Breakfast
Categores: Dabetc, Chocoate, Breakfast
Yed: 1 servngs
---------------------INSTANT BREAKFAST--------------------------
1 c Skm mk 2 ts Chocoate sauce dab. recpe
1 Egg 1/2 ts Vana
1/2 sm Banana or rpe peeed pear
----------------------CHOCOLATE SAUCE---------------------------
2 ts Cornstarch 8 ts Artfca sweetener granu.
1/2 c Cocoa 2 ts Vana
2 c Cod water
CHOCOLATE SAUCE Combne cornstarch and cocoa. Whsk nto cod water
n a saucepan unt there are no dry bts. Cook, strrng frequenty,
unt mxture comes to a bo. Str 1 mnute unt mxture thckens.
Remove from heat, str n sweetener (aspartame s OK) and vana and
aow to coo. Store n cean |ar n refrgerator up to 6 weeks.
Makes 12 servngs, about 2 1/4 cups. 3 tb servng 12 caores, 2
grams carbohydrate, 1 gram proten, 1++ extra choce (free exchange).
MOCHA SAUCE Substtute 2 cups strong coffee for water.
INSTANT BREAKFAST
Combne mk, egg, banana, sauce and vana n a bender. Bend at
hgh speed 1 mn or unt frothy. Makes about 1 1/2 cup.
1 servng, 202 caores, 23 g carbohydrate, 14. g proten, 6 g fat 1
proten choce, 2 mk choces 2%, 1 frut & veg. choce
Haf servng, 3/4 cup: 2 mk choces, 103 caores
tested by Ezabeth Roder, Oct 93
Tte: Mape Syrup
Categores: Dabetc, Low-fat/ca
Yed: 16 servngs
1 ts Cornstarch 1 c Cod water
5 ts Sugar 2 ts Imtaton mape favorng
1/4 ts Sat
In a 2-cup gass measure, combne cornstarch, sugar, sat and cod
water. Mcrowave on 100% power (Hgh) 2 to 3 mnutes or unt syrup
s cear and thckened, strrng every mnute durng cookng. Str
n mape favorng. Coo; refrgerate tghty covered. Makes 1 cup
Page 192
1 tb servng - 4 caores 1 gram carbohydrate, 0 g proten, 0 g fat.
Source: Lght & Heathy Mcrowave Cookng by |anet Ema & Ezabeth
Tayor, R.D. 1986 HP Books.
Tte: Mexcan-Stye Hot Chocoate
Categores: Dabetc, Beverages, Chocoate, Mexcan
Yed: 9 servngs
2 3/4 c Nonfat dry mk powder 1/2 c Powdered sugar substtute*
1/2 c Unsweetened cocoa powder 1 ts Ground cnnamon
*Not aspertame - oses sweetness when heated.
For cocoa mx, n a storage contaner combne dry mk powder, cocoa
powder, sugar substtute and cnnamon. Mx we. Cover and store n
a coo, dry pace up to 8 weeks.
For each servng, pace 1/3 cup of the cocoa mx n a mug. Add 2/3
cup bong water; str to mx. Makes 9 servngs, each 8 oz.
1 servng 113 caores, 8 g proten, 14 g carbohydrate, 4 g tota
fat, 2 g saturated fat, 4 mg choestero, 120 mg sodum, 413 mg
potassum 1 mk exchange, 1/2 fat
but not tested by Ezabeth Roder, Oct. 1993
Tte: Pum Puddng
Yed: 8 servngs
2 c Whoewheat breadcrumbs 1/2 ts Sat
1 c Whoewheat four 1 3/4 c Carrots, grated
1 ts Bakng powder 1 c Green appes, grated
1 c Dred mxed frut 5/8 c Skm mk
1 Grated rnd of 1 sm. orange 5 tb Gran. sugar-free sweetener
1 |uce of 1 sm. orange 4 tb Margarne
1 Grated rnd of 1 emon 1 ts Lqud gravy brownng
1 |uce of 1 emon 1 Egg, beaten
2 ts Mxed bakng spces 2 tb Pus 2 tb. brandy
1/2 ts Grated nutmeg 1 ts Margarne to grease dsh
1/2 ts Ground cnnamon
Page 193
Mx a the dry ngredents together. Add the carrots and appes.
Put the mk, sweetener, margarne and gravy brownng nto a sma
saucepan and warm genty unt the margarne has meted.
Coo and add to the dry ngredents aong wth the frut |uce, egg
and 2 tb. brandy. Mx we together. Pour nto a greased bakng
dsh, cover wth a d or fo. Steam for 5 hours by pacng covered
dsh n a heavy kette over 1 nch of bong water. Cover kette.
Aow to coo, cover wth fo and store n a coo dry pace. Use
wthn 7-10 days. Steam for 2 hours on the day the puddng s
requred. To serve, warm 2 tb. reserved brandy n a arge servng
spoon or ade, gnte and pour over puddng.
The famed puddng may be served wth Cear Brandy Sauce or a
sugar-free egg custard sauce, favored wth brandy.
1/8 puddng = 220 ca, 30 grams carbohydrate, 5 grams fber, 5 grams
proten, 8 grams fat.
SAUCE Bend the cornstarch wth a tte cod water and str nto the
bong water. Bo for 2-3 mnutes, strrng. Remove from the heat
and add brandy and sweetener.
1/8 sauce = 50 ca, neggbe carb.
Tte: Popcorn
Categores: Snacks, Dabetc, Info/hep
Yed: 4 servngs
The Dabetc Hgh Fber Cookbook by Mary |ane Fnsand 1985 has these
suggestons:
Psbury mcrowave frozen popcorn (makes 8 cups) Any of the foowng
seasonngs: taco seasonng mx creamy Itaan saad dressng mx
sweet-and-sour orenta seasonng mx nacho cheese sauce mx soppy
hot dog or hamburger seasonng mx
Pop corn as drected on the package. Dvde n haf and reserve the
remanng popped corn for future use. Sprnke 1 tbsp. of your chosen
seasonng mx over the popped corn you pan to serve. Shake or toss
wth a fork to competey coat. Yed 4 cups
1 cup servng, 1 bread exchange, 65 caores.
Page 194
Choce Cookng, Canadan Dabetes Assoc. 1986 3 cups dry popcorn, 1
bread choce or exchange 1 tsp margarne or butter, 1 fat
choce/exchange Your own herb mxture, no added caores
Shared by Ezabeth Roder
Tte: Prune-Coconut Bars
Yed: 16 servngs
2 c Chopped ptted prunes 1 c Whoe wheat four
1 tb Grated orange rnd 1/3 c Wheat germ
1/2 c Water 1/2 c Coconut, faked or shredded
1 c Roed oats 1/2 c Vegetabe o
Cook the prunes, orange rnd, and water n a saucepan unt the
mxture s soft and smooth.
Meanwhe, combne the oats, four, wheat germ, coconut and o n a
bow. Str to bend. Bress haf the mxture n the bottom of an 8
nch square bakng pan. Pour the prune mxture on top and spread
eveny. Top wth the remanng oat mxture and press eveny over the
top.
Bake n 350 F oven for about 30 mnutes or unt the toppng s
ghty browned. Coo n the pan before cuttng nto bars.
1/16 recpe - 141 caores, 1 bread, 1 1/2 fat exchange 16 grams
Tte: Pumpkn Lght Pe
Categores: Pes, Dabetc, Low-fat/ca
Yed: 8 servngs
3 tb Butter or margarne 1/4 ts Nutmeg
3/4 c Graham wafer crumbs 3/4 ts Cnnamon
1 tb Pan geatn 1 pkg 1/2 ts Gnger
1/2 c Cod water 1/2 ts Aspce
3 Eggs, separated 1/2 c Granuated artfca sweet.
1/2 c Skm mk OR 2 tb. qud SugarTwn
1 1/4 c Canned pumpkn (or cooked) 2 tb Sugar
Page 195
1/2 ts Sat
Leftover pe may be frozen.
Met butter or margarne n a 9 nch pe pate at Hgh for 30 to 40
sec. Add graham wafer crumbs to pe pate and combne we wth a
fork. Spread eveny over bottom of pe pate. Mcrowave at Hgh for
3 to 5 mn, watchng carefuy to prevent scorchng. Aow to coo
before fng.
Dssove geatn n cod water and set asde. Beat egg yoks n a 2
quart measure or mxng bow. Str n mk, pumpkn, sat and
spces. Mx we. Mcrowave at Medum Low 50% for 30 second ntervas
unt thck and smooth, strrng after each nterva. Add geatn
and sweetener. Str unt competey dssoved. Refrgerate unt
the thckness of unbeaten egg whtes.
Beat egg whtes unt soft peaks form. Graduay add sugar and
contnue beatng unt stff and shny. Fod nto pumpkn mxture,
beng carefu to combne thoroughy. Pour nto prepared pe she.
Ch overnght.
1/8 pe - 168 caores 16 g carbohydrate, 5 g proten, 8 g fat 1
starch, 1 proten, 1 fat & os choce
Source: More Choce, the Canadan Dabetc Mcro. Cookbook 1991 Catha
McMaster & Charotte Emprngham
Tte: Sated Pumpkn Seeds
Yed: 8 servngs
2 c Water 2 c Pumpkn seeds
1/4 c Sat
Use seeds of the Haoween pumpkn.
Combne water and sat n saucepan. Cook and str unt sat
dssoves; coo.
Add pumpkn seeds and soak overnght. Dran thoroughy. Pat seeds
dry wth paper towe.
Pace on a cooke sheet. Bake at 300 F unt seeds are dry, about 1
hour.
Yed 2 cups, 8 servngs 1/4 cup 92 caores, 2 fat exchanges
Page 196
Source: Dabetc Hgh Fber Cookbook by Mary |ane Fnsand c. 1985
Tte: Pumpkn-Rasn Bread
Yed: 15 servngs
1/3 c Vegetabe o 1 tb Bakng powder
2 tb Sugar 1/2 ts Bakng soda
2 Eggs 1/4 ts Sat
3/4 c Cooked or canned pumpkn 1 ts Ground cnnamon
1 c Unbeached enrched wt.four 1/2 c Rasns
1 c Whoe wheat four 1/4 c Lowfat mk or orange |uce
Beat together the o, sugar, eggs, and pumpkn unt ght and
fuffy. Combne the fours, bakng powder, bakng soda, sat,
cnnamon and rasns n a bow. Str nto the creamed mxture wth
the mk or orange |uce.
Pour nto an oed 9 x 5 nch oaf pan. Bake at 350 F for 40 to 45
mnutes.
1/15 recpe - 153 caores, 1 bread, 1/2 frut, 1 fat 23 grams
Tte: Baked Stuffed Pumpkn
Categores: Fruts, Dabetc, Low-fat/ca
Yed: 8 servngs
2 b Pumpkn, washed 1 ts Ground cnnamon
2 Appes, cored, quartered 1/2 ts Ground nutmeg
1/2 c Pneappe chunks 1/4 ts Ground coves
1/2 c Broken wanuts
Cut the top off the pumpkn and remove the seeds. Pace cut sde
down a bakng pan and bake at 350 F for about 40 mnutes or unt
soft.
Wth a meta spoon, scrape out the cooked pumpkn, eavng a 1/8 to
1/4 nch thck she. Process the appes n a food processor unt
Page 197
chunky. Add the remanng ngredents and process unt |ust mxed.
Spoon nto the pumpkn she. Cover wth the top. Bake n 400 F
oven for 45 mnutes or unt the fng s hot.
1 servng 118 caores 18 gm carbohydrate, 3 gm proten, 5 gm fat, 3
mg sodum, 376 mg potassum, 0 choestero.
1 vegetabe exchange, 1 frut, 1 fat Source: Am. Dabetes Assoc.
Hoday Cookbook by Betty Wedman 1986 Shared but not tested by
Ezabeth Roder Nov 93
Tte: Sunny Ctrus Cubes
Categores: Dabetc, Desserts, Candes
Yed: 16 servngs
4 tb Unfavoured geatne 1 ts Orange extract
3/4 c Unsweetened grapefrut |uce 2 tb Sugar
2 c Unsweetened orange |uce 1/4 c Wanuts, chopped (optona)
-- bong
Soften geatne n grapefrut |uce. Add orange |uce, orange
extract and sugar. Str unt dssoved. Pour nto 8" square pan.
Ch unt partay set. Sprnke wth wanuts f you wsh. Ted:
16 peces, 2 nch x 2 nch
1 servng wthout nuts contans 24 Caores - 1/2 frut and vegetabe
choce. 1 servng wth nuts contans 33 Caores - 1/2 frut and
vegetabe choce 1/2 fats and os choce.
From En|oy B.C. Frut the Dabetc way (1982)
(*) From The Ktchen of Gwynne and |m Bode (*)
Tte: Swedsh Cardamom Brad
Yed: 12 servngs
2 tb Actve Dry Yeast 1/4 c Vegetabe O
1/2 c Lukewarm Water (105 to 110 1 Egg
-degrees) 3 1/2 To 4 c Four
1/2 c Mk, scaded 1 ts Ground Cardamom
1/4 c Sugar 1/2 c Rasns, dark or goden
1/2 ts Sat
Combne the yeast and the ukewarm water. Let stand unt dssoved.
Page 198
Pour the hot mk over the sugar to dssove t. Pour the hot mk
over the sugar to dssove t. Add the sat and vegetabe o. Coo.
Str n the yeast mxture, egg, 3 cups of the four and the cardamom
nto the sugar mxture. Add the rasns and extra four. Beat unt
smooth. Turn the dough onto a ghty-foured surface. Knead unt
smooth and eastc.
Transfer to a ghty-oed bow, cover wth a damp towe and et
rse n a warm pace unt doubed, about 1 hour.
Punch down the dough and transfer to a ghty-foured surface.
Dvde nto thrds. Ro each part nto a 10-nch-ong strand. Brad
oosey. Pace on a ghty-oed bakng sheet. Cover and et rse n
a warm pace unt doubed, about 1 hour.
Bake n a 350-degree oven for 30 to 35 mnutes.
Serves 12
Exchange Vaue: 1 Bread Exchange + 1 Fat Exchange
Tte: Swss Mocha Mx
Categores: Dabetc, Beverages, Chocoate
Yed: 4 servngs
1/2 c Instant skm mk powder 2 tb Instant coffee
2 tb Cocoa
Combne ngredents n bender. Bend at hgh speed unt we
mxed. Or pace ngredents n a |ar, sea and shake. Makes 1/2 cup
Each servng 2 tbsp, 32 caores 5 g carbohydrate, 3 g proten 1 mk
choce (skm)
tested by Ezabeth Roder Oct 93
Tte: Thyme-Fg Frutcake
Page 199
Yed: 12 servngs
1/2 c Unsweetened appe |uce 1/4 ts Bakng soda
1/2 ts Dred thyme 6 tb Vegetabe o
1 c Fney chopped dred fgs 2 tb Sugar
1 1/4 c Four 1 Egg
1/4 c Cornmea 1/4 c Pne nuts, toasted
2 ts Bakng powder
Combne the appe |uce, thyme, and fgs n a bow. Set asde for 10
mnutes. Str together the four, cornmea, bakng powder, and
bakng soda n a bow.
Beat the o, sugar and egg unt we bended. Pour the egg mxture
nto the four. Add the pne nuts and fg mxture. Beat we.
Pour the batter nto an oed and foured 9-nch round (or 8 nch
square) bakng pan. Bake n 350 F oven for 40 to 50 mnutes. Coo
for 5 mnutes n the pan. Remove from pan and coo thoroughy.
1/12 recpe - 190 caores, 1 bread, 1 frut, 1 1/2 fat exchange 27
Tte: Unsated Pumpkn Seeds
Yed: 1 servngs
1 c Pumpkn seeds, rnse & dry Sat, optona
Rnse seeds n water to cean fbers. Pat ghty dry wth paper
towe. In a gass pe pate, arrange n an even ayer 1 cup seeds.
Sprnke ghty wth sat (optona). Mcrowave (hgh) 5-7 mnutes
or unt seeds are crsp, strrng every mnute. Rest 5 mnutes.
1/4 cup 92 caores, 2 fat exchanges (from Sated Pumpkn Seeds
recpe, Dabetc Hgh Fber Cookbook by Mary |ane Fnsand)
Let's Cook Mcrowave by Barbara Harrs Shared but not tested by
Page 200
Tte: Basc Sugaress Vegetaran Mncemeat
Categores: Fruts, Dabetc, Low-fat/ca
Yed: 12 servngs
3 c Appe pup, some skns 3/4 ts Nutmeg
1/2 g Lemon wth pee, ground 3/4 ts Coves
1 md Orange wth pee, ground 3/4 ts Aspce (optona)
1 c Seedess rasns, ground 1/2 ts Sat (optona)
1 c Seedess rasns whoe 2 tb Four (or 1 tb arrowroot f)
1 c Currants (or more rasns) 1/4 c Date sugar (optona)
2 ts Cnnamon 1 1/2 ts Rum favorng (optona)
Ouarter and core appes, but do not pee. Grnd n od-fashoned meat
grnder (food processor makes them too fne), usng medum-coarse
bade. Remove seeds from emon and orange, grnd and add to appes.
Grnd 1 cup rasns.
Mx a ngredents except rum favorng n arge bow, strrng n
spces and four, then date sugar f desred. Add favorng and mx
agan. Pace n covered bow or other contaner wth tght d;
refrgerate at east one week before usng or cannng. (1/2 nch
head space, bong water bath 20 mn for pnts after water returns
to bo, onger for attudes over 1000 ft.) If any |ars fa to
sea, freeze for ater use.
To freeze after refrgeratng for the recommended week, pace n cean
freezer contaners or |ars, eavng 1/2 nch at top. Cover wth
cean ds and pace n sharp-freeze secton of freezer unt frozen.
Thaw overnght n the refrgerator before usng. Makes 1 quart,
enough for 2 8-nch pes.
1/4 cup 116 caores, 2 dabetc frut exchanges Proten 1, fat 0,
carbohydrate 28 grams, 0 choestero If sat omtted, 1/4 cup
contans 7 mg sodum.
Source: Cannng and Preservng wthout Sugar by Norma M. MacRae, R.D.
Thrd Edton 1993 ISBN 1-56440-163-4 Shared but not tested by
Tte: Whoe-Wheat Granoa
Categores: Dabetc, Snacks
Yed: 7 servngs
1 c Reguar oats, uncooked 1/4 c Vegetabe o
3/4 c Whoe-wheat four 1/4 c Honey or substtute
1/2 c Wheat germ 2 tb Orange |uce
3/4 ts Cnnamon 1/4 c Faked coconut
1/4 ts Sat (optona) 2 tb Sced amonds
Page 201
Ths s 1/4 orgna recpe.
Mx frst 5 ngredents n eectrc mxer. Combne o, honey, and
|uce and pour over mxture. Mx unt competey bended.
Spread eveny n a shaow pan and bake n 250 F oven for 45 mnutes.
Str n coconut and amonds and bake 30 mnutes more. Coo and str
n rasns.
* 1/2 cup servng - 227 caores* 1 starch, 1 frut, 2 fat
exchanges. * 27.9 grams carbohydrate, 4.7 grams proten, 11.9 gm
fat*, 4 gm fber * 98.4 mg sodum, 189.1 mg potassum, 0 choestero
*NOTE: To cut caores and fat, reduce the coconut and o by a thrd.
Tte: Tourtere
Categores: Dabetc, Man dsh, Beans
Yed: 8 servngs
1 b Lean ground pork (try beef) 1/4 ts Ground nutmeg
2 Coves garc, mnced 1/4 ts Freshy ground back pepper
1 Onon, fney chopped 1 pn Coves
1 ts Sat 1 c Chcken stock
1 ts Crumbed sage 1 1/2 c Cooked red kdney beans mash
1/2 ts Ground aspce Doube-crust pastry
The recommended Guten-Free Pastry adds 184 caores, 1 starch
choce, 1 1/2 fat. Try servng the fng hot wth potatoes or
toast, or wth a breadcrumb toppng, or serve n a home made torta.
Str-cook ground meat and onon unt meat s no onger pnk. (Reguar
ground meat s much ess expensve than ean.) Dran fat and return
meat to the pan, add spces and stock. Ths w take about 15
mnutes.
Str n mashed beans and smmer unt qud s |ust evaporated, about
another 15 mnutes. Coo fng about 30 mnutes f makng pe
crust. Serve hot mmedatey, refrgerate cooed mxture up to 3
days, or freeze cooed portons up to 3 months.
1/8 recpe - 292 caores, 1 1/2 starch, 2 proten, 1 fat choce 12
grams tota fat, 3 grams saturated fat, 18 mg choestero, 16 grams
proten, 28 grams carbohydrate, 454 mg sodum, 517 mg potassum, hgh
fbre
Adapted from Fu of Beans by Voet Curre & Kay Spcer 1993 Shared
but not tested by Ezabeth Roder |an 94
Page 202
Tte: Guten-Free Pastry
Categores: Aergy, Dabetc, Pes
Yed: 8 servngs
1 1/2 c Whoe bean four (try puree) 1/2 ts Sat
1/4 c Cornstarch 6 tb Vegetabe shortenng
1 tb Cornmea 1 Egg whte
1 ts GF bakng powder 3/4 c Cod water
Bean four s a new product beng promoted by the Ontaro Cooured
Bean Growers of Ontaro. If not avaabe to you, try whte bean
puree. Less fat s requred wth bean four than whoe wheat four
for pastry.
Str together dry ngredents, then cut n shortenng unt mxture s
crumby usng pastry bender or 2 knves. Try addng puree
aternatey wth shortenng.
Whsk together egg whte and a tte ess water f usng bean puree.
Str nto dry ngredents to make a soft dough. Dvde dough n
haf. Ro dough out to 1/8" thckness on a cornstarch dusted
surface, between ayers of waxed paper or ayers of pastc wrap.
Press nto pan, patchng f necessary.
For pe she or snge crust: Trm edge eavng haf-nch overhang
to tuck under and fute edge. Lne nsde of pastry she wth pece
of fo. Bake at 400 F for 15 mnutes or unt edges are goden
brown, remove fo.
For doube-crust pe: Trm edge, f, ro top pastry. Tuck 1/2 nch
overhang under edge of bottom crust, press frmy together. Fue
edges. Cut steam vents. Bake as recpe drects for fng.
Makes 1 doube-crust, 2 snge pe shes or 24 medum tart shes.
Doube crust: 184 caores, 1 starch, 1 fat choce 8 grams tota
fat, 2 grams saturated, 0 mg choestero, 4 grams proten, 18 grams
carbohydrate, 44 mg sodum, 274 mg potassum. Hgh fbre.
Adapted from Fu of Beans by Voet Curre & Kay Spcer, 1993 Shared
but not tested by Ezabeth Roder |an 94
Tte: Taro
Yed: 4 servngs
4 Taro corms 2 Garc coves, crushed (opt)
Page 203
1/4 c Chard, chopped (optona) Oyster or other dp sauce (o
Other names for taro are dasheen, eephant's ear, namp, arum y,
cocoyam, yauta, maagna, eddo and kookass. Asatc peope steam,
bo or stew taro. Hawaans make po from t and aso stew the
eaves.
Pee the taro. Soak n cod water unt ready to cook. Bo n water
to cover, or steam n a bamboo steamer. Serve pan as you woud
boed potato.
To season taro, dran and cut nto cubes whe st hot. Combne
wth chard and garc. Heat a wok or sket wth |ust enough
vegetabe o to coat the bottom. Str-fry taro mxture for 1
mnute. Serve hot or cod wth dppng sauce f desred.
1/2 cup wthout any optona ngredents - 92 caores, 1 1/2 starch
exch. 22 grams carbohydrate, 2 grams proten, 10 mg sodum, 319 mg
potassum
Adapted from Dabetc Cookng from Around the Word by V. Chantes
1989 Shared but not tested by Ezabeth Roder |an 94.
Tte: Chocoate Smunches
Yed: 35 servngs
1 pk Sugar-free chocoate puddng 70 Graham cracker squares
2 c Nonfat mk Low-ca whpped toppng
3 c Peanut butter
MY NOTE: The frst tme you mght want to use |ust part of the
puddng for smunches. Some whpped toppng recpes and mxes freeze
OK for a few days but haven't tested any onger than a week.
Mx chocoate puddng accordng to drectons on package usng nonfat
mk. Coo thoroughy. Mx peanut butter wth puddng. Drop 1 Tbsp.
onto 1 square graham gracker. Pace (1 Tbsp ?) ow-caore whpped
toppng on top of puddng mxture, cover wth second graham cracker
square. Freeze unt ready to use.
each servng - 200 caores, 1 starch, 1 med. fat meat, 1 fat 17 grams
carbohydrate, 8 grams proten, 12 grams fat, 142 mg sodum
Adapted from Exchanges for A Occasons by Maron Franz 1993 edton
Shared but not tested by Ezabeth Roder |an 94
Page 204
Tte: Homemade Granoa
Yed: 26 servngs
4 c Uncooked quck oatmea 1/4 c Granuated sugar substtute
1 c Chopped peanuts (no skns) 1/3 c Vegetabe o
1/2 c Grape Nuts 1/2 c Wheat germ
1/2 c Bran 1/2 c Rasns
Spread the oatmea on a cooke sheet and heat n a 350 F oven for 10
mnutes. Combne a but the wheat germ and rasns. Bake on an
ungreased cooke sheet or pan for 20 mnutes, strrng once to brown
eveny.
Aow mxture to cook (?) n the oven. Add wheat germ and rasns.
Refrgerate n gass |ars or pastc contaners. 6 1/2 cups.
1/4 cup servng = 140 caores, 1 starch/bread, 1 fat exchange 15
grams carbohydrate, 5 grams proten, 7 grams fat, 57 mg sodum
Adapted from Exchanges for a Occasons by Maron Franz, M.S., R.D.,
C.D.E. Thrd Edton 1993 ISBN 1-56561-005-9 Shared but not tested by
Ezabeth Roder |an 94.
Tte: Marshmaow Crspes
Categores: Dabetc, Rce, Cooky/bars
Yed: 25 servngs
1 tb Vegetabe o 4 c Crsp rce cerea
40 g Marshmaows (4 cups mn)
Greas arge saucepan wth cookng o. Add marshmaows and met
over ow heat; watch carefuy. Oucky str n cerea; mx we.
Wth buttered spoon (or spoon dpped n water), press nto greased 8
nch square pan. Cut nto 25 squares.
1 square = 60 caores, 1 frut exchange 15 grams carbohydrate, trace
proten, trace fat, 39 mg sodum
Adapted from Exchanges for A Occasons by Maron |. Franz, Thrd
Edton 1993. ISBN 1-56561-005-9 Shared but not tested by Ezabeth
Roder |an 94.
Page 205
Tte: Crspy Oatmea Cookes
Yed: 36 cookes
1/3 c Butter (margarne) 1 c Ouck roed oats
1/3 c Lghty packed brown sugar 1 ts Cnnamon
1/4 c Warm water 1/2 ts Bakng soda
1 c Four, dvded 1/4 cup asde
My note: these keep fary we n a covered contaner, and freeze
we accordng to the cookbook. Try gnger (used n some Austraan
ANZAC cookes) nstead of cnnamon.
Cream butter and sugar together thoroughy, then beat n water. Set
asde 1/4 cup four for rong. Mx together the remanng dry
ngredents, then str them nto the creamed mxture.
Add the remanng four graduay to the dough unt t s stff
enough to ro. Dvde the dough nto 3 umps about the same sze.
Ro each ump of dough out about 1/8 nch thck and cut nto 12
peces about the same sze. Ths s much easer than tryng to use a
cooke cutter f you need to know cookes per servng.
Pace on a ghty greased cooke sheet. Bake at 350 F about 10
mnutes or unt goden brown around the edges. Remove from pan,
coo. Store n a covered contaner. Makes about 36 cookes.
3 cookes per servng: 126 caores, 1 starch choce, 1 fats choce
16 grams carbohydrate, 2 grams proten, 6 grams fat.
Adapted from Choce Cookng, Canadan Dabetes Assoc. 1986 Shared and
tested by Ezabeth Roder |an 94.
Tte: Lemon Chffon Pe
Yed: 8 servngs
3 tb Margarne 3 tb Sugar
3/4 c Graham wafer crumbs 1/2 ts Lemon pee, grated
1/4 ts Cnnamon 1/8 ts Sat
1/4 ts Nutmeg 1/4 c Lemon |uce
1/8 ts Aspce 1/2 c Sweetener equv. to sugar
1 tb Unfavored geatne (1 pkg) 1/3 c Powdered skm mk
1/2 c Water 1/3 c Ice water
2 Eggs, separated 1 tb Lemon |uce
Met margarne n a pe pate at hgh for 30-45 sec. Combne graham
crumbs and spces. Add to pe pate and combne we wth a fork.
Spread eveny over bottom of pe pate. Mcrowave at hgh for 3-5
Page 206
mn, watchng carefuy to prevent scorchng. Aow to coo before
fng.
In a arge measure, sprnke geatn on 1/2 c water. Aow to
soften. In a separate bow, combne egg yoks, sugar, emon pee,
sat and 1/4 c emon |uce. Mcrowave at medum for 5-8 mn unt
mxture comes to a bo strrng every 2 mn. Add geatn and
sweetener and mx we. Refrgerate unt sghty thckened.
Beat egg whtes, powdered mk, ce water and 1 tb emon |uce unt
stff. Carefuy fod geatn mxture nto egg whtes. Pour nto
crust. Refrgerate for 2 hours before servng.
Each servng 1/8 pe, 1 starch, 1 fat choce 15 g carb, 4 g proten,
5 g fat, 115 caores
Source: More Choce, The Canadan Dabetes Mcrowave Cookbook by
Catha McMaster & Charotte Emprngham 1991
Shared by Ezabeth Roder |uy 1993
Tte: Lemon Pe
Yed: 8 servngs
CRUST 1 c Water
8 Graham crackers,crushed 3/4c 3 tb Lemon |uce
3 tb Meted margarne 2 tb Cornstarch
2 tb Sugar 1 Lemon rnd grated
FILLING 1 tb Margarne
2 g Egg whtes at room temp. 3 dr Yeow food coorng
1/4 ts Cream of tartar 8 pk Equa 1 gr (16 tsp aspartame
1/4 c Sugar
Combne crust ngredents n 9" pe pate and mx wth fngers. Press
crumbs eveny around edges and on the bottom of pe tn. Bake at 350
F for 6 mn. Coo before fng.
FILLING Beat egg whtes unt frothy. Add cream of tartar and
contnue to beat at hgh speed, graduay addng sugar unt merngue
s stff.
Combne water, emon |uce and cornstarch n a sma saucepan and str
unt smooth. Add emon rnd, margarne and food coorng to
cornstarch mxture and cook and str over moderate heat unt
thckened and the starchy taste s gone. Remove from heat.
Mx sweetener nto hot cooked mxture. Fod hot cooked mxture nto
merngue and mx ghty but thoroughy.
Page 207
Pour fng nto crust and refrgerate unt frm. 8 servngs.
Per servng, ncudng crust: 132 ca, 18 gm cho, 2 gm pro, 6 gm fat,
130 mg NA 1 bread, 1 fat exchange
Source: The New Dabetc Cookbook by Mabe Cavaan c. 1989 Shared by
Ezabeth Roder |uy 1993
Tte: Banana Heath Loaf
Yed: 14 servngs
1 1/2 c Whoe wheat four, dvded 1/2 ts Sat
1/2 c Coconut, unsweetened shredd. 1 c Mashed banana (3 sma)
2 ts Bakng powder 3 tb Vegetabe o
1/2 ts Bakng soda 2 tb Lqud honey
Suggeston: reserve 1/4 cup four. Low fat recpes have a tendency
to be too dry. Bake about 35 mn n 9x5 oaf pan or muffn cups f
8x4 pan not avaabe.
Mx together 1 1/4 c. of four, coconut, bakng powder, bakng soda
and sat n a bow. Combne banana, o and honey. Str nto four
mxture qucky but genty unt |ust combned. Add part of the
remanng 1/4 cup four f needed. Batter w be umpy.
Spread batter eveny n a ghty greased (and/or waxed paper ned)
8x4 oaf pan. Bake at 350 F about 45 mn unt tester nserted n
center comes out cean. Coo 10 mn n pan. Turn out of pan, coo
competey on rack. Wrap n waxed paper and store overnght before
scng.
Makes 14 servngs, each about 1/2 nch thck when 8x4 pan used. 1
starchy choce, 1 fats & os choce 16 g carbohydrate, 2 g proten,
4 g fat, 108 caores
Source: Choce Cookng, Canadan Dabetes Assocaton c. 1986 Shared
by Ezabeth Roder 6/93
Tte: Frutcake
Yed: 15 servngs
1/2 c Snpped dred fgs 2 c Whoe wheat four
Page 208
1/2 c Chopped dates 1/2 c Wheat germ, toasted
1/2 c Chopped prunes 1 tb Bakng powder
1 c Crushed pneappe 1 ts Bakng soda
1 c Dark rasns 1 ts Ground cnnamon
2 c Chopped appe (1 med. sze) 1/2 ts Ground nutmeg
1/2 c Chopped wanuts 2 Eggs
1/2 c Orange |uce
Combne the fgs, dates, prunes, pneappe, rasns, appe, wanuts,
and orange |uce n a bow. Add the remanng ngredents and mx
we.
Pour nto a ghty oed 10 nch tube pan. Bake n 350 F oven for
40 to 50 mnutes.
1/15 cake - 193 caores, 1 bread, 1 1/2 frut, 1 fat exchange 37
Source : Am. Dabetes Assoc. Hoday Cookbook by Betty Wedman, 1986
Tte: Macaron, Cheese and Tomatoes
Categores: Dabetc, Vegetaran, Cheese
Yed: 2 servngs
1/2 c Ebow macaron 1 pn Pepper
1 c Canned tomatoes or sauce 1/2 c Shredded Cheddar cheese
1/4 ts Bas or dweed 1 tb Crushed cornfakes
1/4 ts Prepared mustard
Cook macaron accordng to package drectons, dran. Break up
tomatoes n ther |uce n a 4 cup casseroe dsh. Str n bas,
mustard and pepper. Add macaron and cheese, mx ghty.
Sprnke wth cornfake crumbs or bread crumbs. Bake at 350 F about
30 mnutes or unt crumbs brown and mxture s bubby.
1/2 recpe = 230 caores, 1 proten, 1 starch, 1 frut/veg, 1 fat
choce 24 grams carbohydrate, 11 grams proten, 10 grams fat.
tested by Ezabeth Roder |an 94.
Tte: Peanut Butter Pe
Page 209
Categores: Dabetc, Chocoate, Pes, Desserts
Yed: 8 servngs
1 1/4 c Hot water; 3 tb Four;
1/4 c Creamy Peanut Butter; 3 tb Cornstarch;
1 oz Chocoate; 2 Egg yoks,sghty beaten
2 tb Granuated Sugar Repacemant 1 ts Vana extract;
1 1/4 c Skm evaporated mk; 9 Inch pe she, baked;
Combne water, peanut butter and bakng chocoate n top of doube
boer. Cook and str over smmerng water unt peanut butter and
chocoate are mete. Str n sorbtoed and granuated sugar
repacement. In a bow, bend mk, four and cornstarch together
unt smooth; graduay pour sma amount of chocoate mxture. Cook
and str 2 mnutes onger. Remove from heat; str n van. Coo
and str 2 mnutes onger. Remove from heat; str n vana. Coo
sghty. Pour nto baked pe she. Ch n refrgerator unt st,
at east 2 hours.
Food exchange per servng: 1 HIGH-FAT MEAT EXCHANGE + 1 FAT EXCHANGE
+ 1/2 FRUIT EXCHANGE + PIECRUST EXCHANGE
Source: The Dabetc Chocaate Cookbook by Mary |ane Fnsand
Tte: Ounoa Saad
Categores: Dabetc, Nuts/grans, Vegetaran, Vegetabes, Saads
Yed: 9 servngs
1 1/2 c Ounoa 1/4 c D, cantro, or parsey
3 c Water -fney chopped
1 Green be pepper; chopped 1 Recepe Savory Saad Dressn
1 Red be pepper; chopped -or Honey-Vnegar dressng
1/4 c Scaon; chopped Freshy ground pepper to tst
1/4 c Red onon; chopped
Rnse the qunoa we before cookng to remove ts sghty btter
coat. Pace the qunoa and water n a saucepan. Brng to a bo,
cover, reduce the heat, and smmer for about 15 mnutes, or unt the
qud s absorbed.
Combne the chopped vegetabes n a bow, ncudng the fresh chopped
herb of your choce. Mx we. Add the cooked qunoa. Toss genty
and add dressng of your choce. Mx we. Add the cooked qunoa.
Toss genty and add dressng of your choce. Toss agan and add
pepper to taste. Cover and ch for at east 2 hours before servng.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGES
+ 1 VEGETABLE EXCHANGE
Page 210
Nancy O'Bron NOTES:
(I woud make ths work for me as a dabetc. I'm EN|OY saads of any
knd.)
Tte: A Happy Home Recpe
Categores: Dabetc, Man dsh, Info/hep
Yed: 1 famy
4 c Of ove 5 Spoons of hope
2 c Of oyaty 2 Spoons of tenderness
3 c Forgveness 4 qt Of fath
1 c Frendshp 1 Barre of aughter
Take ove and oyaty, mx them throughy wth Fath. Bend t wth
tenderness, kndness and understandng. Add frendshp and hope,
sprnke abundanty wth aughter. Bake t wth sunshne. Serve
day wth generous hepngs
Tte: Cousous Topped wth Amonds
Categores: Dabetc, Nuts/grans, Sde dshes, Vegetaran, Fruts
Yed: 12 servngs
------------------------THE COUSCOUS-----------------------------
1 1/2 c Dry couscous;* 1 c Green beans; cut nto 1"
1 1/2 c Bong water -peces
1 c Carrots; 1/3 c Red onons; sced
1 g Be pepper; green,red, or 1/3 c Currants or rasns;
-yeow or a!! 2 tb Amonds; toasted and chopped
--------------------------MARINADE-------------------------------
1/4 c Canoa o; 3 tb Lemmon |uce;
1/2 c Orange |uce; 1/2 c Fresh parsey; chopped
1/4 ts Cnnamon; 1 tb Fresh d; mxed
*Couscous s avaabe n arge supermarkets or specaty stores
Pace the couscous n a arge bow; str n the bong water. Cover
and et st for 10 to 15 mnutes, strrng once or twce wth a fork
to fuff. Steam the carrots, pepper, and green beans unt |ust
tender. The tme vares wth the vegetabe. Pepper takes about 1 to
2 mnutes; green beans take about 2 mnutes; carrots take about 4
mnuutes. Add to the couscous. Genty str n the red onon,
currants, and amonds. Whsk a the ngredents for the marnade
together. Add to the coucous mxture and aow ths fna mxture to
ch for 2 hours to n a covered bow n the refrgerator, or unt
Page 211
coo throughtout. Don't aow the couscous to st any onger than
ths or t w become mushy. One servng(1/12 mxture, about 1/2
cup) (1/2 cup does ths mean that we must have 10 other peope over
for unch, you a come!)
(THERE IS VEGETABLES LISTED IN THE ABOVE INGREDIENTS, YET THERE IN
NOT VEGETABLE EXCHANGE THAT IS LISTED) CAL: 155; CAR: 23gm; PRO: 4g;
FAT: 5g; CHO: 0mg; SOD: 8mg;
Source: Dabetes Forecast; February 1994
Tte: Deter's Taco Saad
Categores: Dabetc, Low-fat/ca, Saads, Mexcan, Cheese
Yed: 4 servngs
1 b Ground beef; ean 1/4 ts Garc powder;
1 md Onon, 1 tb Water;
1 g Green pepper, chopped 4 x Tortas; 8-nch
8 oz Tomatoe sauce; no-sat 4 c Lettuce; shredded
1 tb Vnegar; 12 x Tomatoes; cherry, haved
1 ts Mustard; dry 1 md Carrot; medum, shredded
1/2 ts Pepper; red, crushed 1/4 c Parmesan cheese, grated
1/2 ts Bas; dred, crushed
NUTRITION INFORMATION PER SERVING: 353 ca., 30g pro., 30g carbo.,
13g fat 85mg cho., 201mg sodum. Cook beef, onon, and 1/4 cup of
green pepper t beef s brown; dran. Add next 7 ngredents. Brng
to bo; reduce heat. Smmer 15 mnutes. Warm fo-wrapped tortas
n a 350F oven for 10 mnutes. Spray 4 10-ounce casseroes wth
nonstck spray coatng; press 1 torta nto each. Bake n a 350F
oven for 15 mnutes. dvde ettuce among 4 pates. Pace a torta
on each pate. Spoon beef mxture nto tortas. Top wth remanng
green pepper, tomatoes, carrot, and cheese. BETTER HOMES AND GARDENS
Tte: Lemon Asparagus and Carrots
Categores: Dabetc, Vegetabes, Low-fat/ca
Yed: 6 servngs
1/2 b Carrots; sma 1 ds Lemon pepper;
8 oz Asparagus spears; frozen 1/8 c Lemon |uce;
PER SERVING: 26 ca., 1g Pro., 6g Carbo., 0g fat, 0mg Cho., 19mg
Page 212
Sodum Wash, trm, and pee sam carrots. Pace carrots n a steamer
basket above bong water. Cover and steam about 15 mnutes or t
crsp- tender. Rnse carrots n cod water; dran. Meanwhe, cook
frozen asparagus spears accordng to package. Rnse asparagus n cod
water; dran. Cover and ch draned carrots and asparagus. To
serve, arrange carrots and asparagus on a patter. Sprnke wth a
tte emon |uce and emon pepper. BETTER HOMES AND GARDENS
Food Exchanges per servng: 1 VEGETABLE EXCHANGE
Nancy O'Bron's Notes:
The Asparagus and Carrots made 1/3 cup per 1 person...you coud have
a free saad aso. Ths was very taste....even a famy member that
don't ke cooked carrots, ke these cook carrots. Aso we |ust
nuked n the mrcowave stove for about 10 mnutes. The emon |uce
and the emon pepper reay dd make a nce change for us. (are tryg
hard to cut back on the fat.) Used fresh asparagus.
Tte: Pork Chops D|on
Categores: Dabetc, Low-fat/ca, Meats
Yed: 4 servngs
4 Pork on chops; 1/2 thck 2 tb Itaan saad dressng; *
1 md Onon; 1/4 t Pepper;
3 tb D|on-stye mustard;
* ow-caore dressng
PER SERVING: 248 ca., 25g Pro., 2g Carbo., 14g fat, 80mg Cho., 390
Sodum Trm excess fat from chops. Spray a 10-nch sket wth
nonstck spray coatng. Brown chops on both sdes n hot sket.
Remove chops. Add onons; cook and str over medum heat 3 mnutes.
Push onons asde; return chops to sket. Combne mustard,
dressng and pepper; spread over chops. Cover; cook over medum-ow
heat 15 mnutes or t meat s tender. BETTER HOMES AND GARDENS
Tte: Orange-|cama Saad
Categores: Dabetc, Saads, Mexcan
Yed: 2 sweet ones
Butter ettuce eaves; Sat;
1 tb Fresh orange |uce; Freshy ground pepper;
1 g Orange; peeed/sced 1/2 c Red onon; chopped
1 ts Whte wne vnegar; 1 T Mnced fresh cantro;
1 c |cama; |unanna chopped 3 T Ove o;
Page 213
Lne pates wth ettuce. Top wth orange sces. Mound wth |cama.
Sprnke wth chopped red onon. Bend |uce, vnegar, sat & pepper
n sma bow. Whsk n o n thn stream. Spoon over saads.
Garnsh wth mnced cantro. (I en|oy |cama as good food wth Hot
sauce for dppng n.)
(Nancy O's notes: |cama was good, but the rest was knda not my
taste. It shoud be done rght, but I sort of |ust dumped t a n a
bow and mxed. A saad pate for each servng...too many dshes used
and no dshwasher!)
Food Exchanges per servng: 1 FRUIT EXCHANGE + 1 VEGETABLE EXCHANGE +
1 FAT EXCHANGE + 1 STARCH/BREAD EXCHANGE
Tte: Carrots n Orange-Bas Butter
Categores: Dabetc, Vegetabes, Herb/spce
Yed: 2 servngs
2 Med. Carrots * 1 tb Margarne; (YES! YES!)
1 T Water 1/8 ts Fney Shredded Orange Pee
1 T Butter;(NO! NO!) 1 pn Pnch Dred Bas, Crushed
-=OR=- Snpped Parsey (Opt.)
* Carrots shoud be cut nto |uenne strps.
Pace carrot strps n a 1-quart casseroe. Sprnke wth water.
Mcro-cook, covered, on 100% power for 2 to 3 mnutes or |ust t
carrot strps are crsp-tender. Let stand, covered, whe preparng
butter mxture. For butter mxture, n a custard cup combne butter
or margarne, orange pee, and bas. Mcro-cook, uncovered, on 100%
power about 30 seconds or t butter or margarne s meted. Dran
Carrots. Drzze butter mxture over carrot strps. Garnsh wth
snpped parsey, f desred.
Food Exchnage per servng: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
(Agan I woud make ths work for me.....Snce the dabetc s n
arge part s vegges! Vegges!. |ust to have a varty of way fxng
vegges w hep me to foow the det.)
Tte: Asparagus (Generc)
Categores: Dabetc, Low-fat/ca, Vegetabes
Yed: 1 servngs
Asparagus 1 1/2 b For 4 servngs.
Asparagus s ow-caore and spked wth vtamns A &b C. Aow about
Page 214
To Prepare: Break off tough ends as far down as staks snap easy.
For spears, te wth strng. Or, cut each stak nto 1 nch peces.
Cookng Spears: In deep, narrow pan or asparagus pot, heat 1" sated
water to bong. Pace asparagus uprght n pot. Heat to bong,
reduce heat. Bo uncovered for 5 mnutes. Cover and bo 2-3 mnutes
onger. Dran. Cookng peces: Cook ower stak peces uncovered n
1" bong water for 6 mnutes. Add tps, cover, and cook unt
tender, about 1-2 mnutes. Dran. Steamng: Pace steamer or basket
n 1/2" water (water shoud not touch basket). Pace asparagus n
basket. Cover tghty and heat to bong. Reduce heat and steam
unt tender, about 6 mnutes. Mcrowave: Cover and nuke asparagus
spears or 1" peces and 1/4 c water n 2 qt casseroe on hgh 4
mnutes. Turn asparagus over. Cover and nuke unt tender crsp,
about 3 mnutes onger. Let stand 1 mnute and dran.
Tte: Asparagus wth Toasted Pne Nuts & Lemon Vna
Categores: Dabetc, Vegetabes, Low-fat/ca, Nuts/grans
Yed: 4 servngs
1 b Asparagus, fresh spears 1/2 t Sat
3 T Pne nuts 1/2 t Bas, dred whoe
1/4 c Ove o 1/2 t Oregano, dred whoe
1 T Lemon |uce, fresh Pepper, freshy ground
1 Cove garc, crushed
Snap off tough ends of asparagus. Remove scaes from staks wth
knfe or vegetabe peeer, f desred. Pace spears n a steamng
rack over bong water; cover and steam 4-5 mnutes or unt spears
are crsp-tender. Transfer to a servng patter. Sautee pne nuts n
a sma sket over medum heat 2-3 mnutes, unt browned. Set
asde. Combne ove o and remanng ngredents n a medum
saucepan; str wth a wre whsk to bend. Cook over medum heat 2-3
mnutes or unt thoroughy heated, strrng constanty. Pour over
asparagus. Sprnke wth pne nuts. Let stand to room temperature
before servng.
Tte: Cabbage Casseroe
Categores: Dabetc, Vegetabes, Meats, Casseroes
Yed: 6 servngs
1 md Onon; chopped 1/2 ts Sat;
1 Stak Ceery; chopped 1 md Cabbage; shredded
3 tb Margarne; 2 Appes; sced thn
3/4 b Lean Ground Beef;
Page 215
Preheat oven to 350 deg F. In sket, saute onon and ceery n
margarne 2 mnutes. Add beef and sat and str another 2 mnutes.
Spread haf the cabbage n 2 qt bakng dsh and cover wth haf the
appes and a the meat mxture. Add remanng cabbage and appe
sces. Cover and bake 1 hour. Nce wth mashed potatoes or noodes.
Food Exchange per servng: 1 LEAN-MEAT EXCHANGE + 1 VEGETABLE EXCHANGE
+ 1 FAT EXCHANGE IF THAT + 1 FRUIT EXCHANGE
Tte: Homemade Chps, Lo Fat, Lo Ca
Categores: Dabetc, Vegetabes, Sde dshes, Low-fat/ca
Yed: 4 servngs
1 Unpeeed bakng potatoe 2 T Fat free Itaan dressng
Preheat oven to 500F. Lghty spray cooke sheet wth vegetabe
cookng spray. Sce unpeeed bakng potato nto very thn sces.
In bow, toss potatoe sces wth dressng unt eveny coated.
Arrange potatoes n snge ayer on cooke sheet. Bake about 20 mn.
or unt ghty browned on both sdes, turnng once after 10 mn.
Tte: Red Cabbage I
Yed: 6 sweet ones
1 t O; 1/2 Bay eaf;
1/2 c Onon; fney chopped; 1 T Sugar;
4 c Red cabbage; coarse shredded (sugar substtute, pease)
1 c Peeed appe; chopped 1 1/2 T Whte vnegar;
2 Whoe coves;
In a heavy sket, heat o over medum hgh heat. Add onon and
saute unt tender. Add cabbage, appe, coves and bay eaf. Cover
and smmer about 20 mn or unt cabbage s tender. If cabbage gets
dry, add a sma amount of water. Add sugar and vnegar to cabbage
mxture; toss genty. Cover and cook about 5 mn onger. Ca 45; Fat
1g. Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/4 FRUIT
EXCHANGES + 1 FAT EXCHANGES.
Nancy O'Bron's NOTES:
I have no dea what ths s ke, but ths s on my "to try" st.
Ths one I w make t for us.....
Page 216
Tte: Asparagus wth Mushrooms and Fresh Corander
Yed: 6 servngs
1 b Fresh Asparagus; 2 tb Shaots;
2 tb Butter; (yea! rght!) 1/2 ts Sat;
-=OR=- 1 Freshy ground back pepper;
2 tb Margarne; 4 tb Fresh corander; chopped
1/2 b Mushrooms; sced (2 cups)
Trm off tough part of asparagus stak, about 2 to 3 nches from
bottom. Use a vegetabe peeer to scrap asgaragus to about 1 nch
from top. Cut asparagus on dagona nto 1 nch peces. Met butter
n a non stck fryng pan. Add mushrooms and cook over hgh heat,
tossng and shakng, unt mushrooms are ghty browned. Add
asparagus. Cook, strrng and tossng for about 1 mnute. Add
shaots, sat and pepper. Sprnke wth corander. Cook for 30
seconds. Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1 FAT
EXCHANGE
Tte: Steamed Rce
Categores: Dabetc, Vegetaran, Rce
Yed: 4 servngs
1 c Long gran rce Sat (optona)
1 3/4 c Water
Rnse rce we. Combne wth water and sat, f usng, n a 8 cup
mcrowaveabe casseroe. Cover and mcrowave at hgh for 5 mnutes,
then at medum for 8 to 12 mnutes or unt most of water s
absorbed. Let stand covered, 5 to 10 mnutes to absorb remanng
qud. Food Exchange per servng: 1 STARCH/BREAD EXCHANGE
Nancy O'Bron's NOTES: I found ths recpe for cookng rce on the
cookng echo. Snce I buy n buk to at a cheap rate, I need one to
have recpe to cook t.
Tte: Strawberry Cheesecake 1
Categores: Dabetc, Desserts, Cheese, Low-fat/ca
Yed: 8 servngs
2 tb Margarne; 1/2 c Orange |uce;
1/2 c Graham cracker crumbs; 1/2 ts Orange; rnd grated
8 oz Low-fat cottage cheese; 2 Egg; whtes
Page 217
1/3 c Evaporated skm mk *; 1/8 ts Sat
1 1/2 tb Unfavored geatn; 2 tb Water
-(1 1/2 pk) 1 c Strawberres; crushed
2 tb Sugar, dvded
(ER note) Crush fresh strawberres, or thaw frozen unsweetened. For
1/3 cup evaporated mk, you can pace a scant 2 tb. powdered skm
mk n a measurng cup and f wth qud mk up to 1/3 mark.
Preheat oven to 400 F. Met margarne n 9 nch pan. Add crumbs,
mx. Press mxture over bottom of pan. Bake 5 to 7 mnutes. Coo.
Seve cottage cheese or puree n bender. Add mk and str unt
smooth. Ch.
In saucepan, mx 1 1/2 tb geatn and 1 tb sugar. Add |uce and
rnd. Heat over ow heat, strrng constanty unt geatn s
dssoved. Remove from heat. Let stand at room temperature.
In medum bow beat egg whtes wth sat unt stff. Fod n
geatn and cottage cheese. Pour over crumbs. Refrgerate unt set
before addng gaze.
GLAZE Mx remanng geatn (1/2 Tb) wth water and 1 tb sugar. Heat
unt geatn s dssoved. Str n strawberres. Pour mxture over
cheesecake and spread wth spatua. Refrgerate unt frm.
1/8 recpe, 120 caores, 1/2 starch, 1 ean meat, 1/2 frut exchange
7.8 gm proten, 4.1 gm fat, 13.4 gm carbohydrate, 253.6 mg sodum,
207.2 mg potassum, 1.2 gm fber, 3 mg choestero.
Tte: Rce Four Yeast Bread
Categores: Dabetc, Rce, Breads/bm
Yed: 2 servngs
3 c Rce four; 2 tb Bakng powder
10 tb Potato starch four; 1 c Dry mk
(5/8 cup 1/4 c Instant mashed potatoes;
2 pk Dry yeast; (2 tb) 2 c Very hot tap water
2 tb Sugar 1/4 c Soft butter or margarne
1 ts Sat 4 Eggs; beaten
1. Sft together fours. Measure 2 cups nto arge mxer bow. Add
dry yeast, sugar, sat, bakng powder, and dry mk. Mx thoroughy.
2. Combne nstant mashed potatoes and hot tap water; whp ghty
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wth a fork.
3. Add potato mxture and soft butter to dry ngredents n mxer
bow. Beat 3 mnutes on medum speed.
4. Add remanng four and eggs; beat 3 mnutes on medum speed.
Mxture w be ke thck cake batter.
5. Leave batter n bow; cover and et rse n warm pace for 1 hour.
Batter w rse about 2" dependng on sze of bow.
6. Beat |ust enough to remove arge gas bubbes.
7. Preheat oven to 325 F.
8. Grease two 9 x 5 oaf pans. Pour batter nto pans; cover and et
rse 30 mnutes.
9. Bake 30 to 35 mnutes unt ghty browned. Especay good
toasted.
Source: Guten Intoerance, A Resource Incudng Recpes The Food
Senstvty Seres, The Amercan Detetc Assoc. 1985 ISBN
0-88091-013-5 216 West |ackson Bouevard, Sute 800 Chcago, Inos
60606-6995 (312) 899-0040
Recpes are wheat-free but not a guten-free. No nutrton nfo.
Other books n the seres are Lactose Intoerance and Food
Senstvty. Appendx 1 - packaged food aowed on a modfed guten
det Appendx 2 - Food company addresses for product nformaton
Appendx 3 - Addresses for Am. Ceac Socety, Guten Intoerance
Group and Mdwestern Ceac-Sprue Assoc. Appendx 4 - Addresses for
dstrbutors of guten-free products. Appendx 5 - Addtona
terature on food senstvty and aergy. Appendx 6 - Suggested
cookbooks (11) for the food senstve ndvdua.
Tte: Shepherd's Turkey Pe
Categores: Dabetc, Man dsh, Vegetabes, Meats, Crockpot
Yed: 6 servngs
2 Onons; sced 2 c Carrots; sced, steamed
2 tb Vegetabe o; 2 c Tomato/canned peeed dced;
4 c Turkey / chcken; 1/2 ts Dred thyme;
-cooked chopped 1/2 ts Dred rosemary;
1/4 c Whoe wheat four; 6 Potatoes; cooked, mashed
2 c Chcken stock or broth;
In a arge saucepan, saute the onons n the o for 5 mnutes. Add
the turkey (or chcken). Sprnke n the four, str to bend. Add
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the chcken stock, carrots, tomatoes, thyme, and rosemary.
Cook over medum heat unt thckened. Pour nto a ghty oed
3-quart casseroe. Spread the potatoes over the top. Bake n a 375
F oven for 20 to 30 mnutes, or unt browned.
1/6 recpe - 371 caores, 4 ean meat, 2 bread, 1 vegetabe exchange
38 grams carbohydrate, 33 grams proten, 10 grams fat 81 mg sodum,
1133 mg potassum, 71 mg choestero
Source: Am. Dabetes Assoc. Hoday Cookbook, by Betty Wedman 1986
Tte: Pneappe Snow & Custard Sauce
Categores: Dabetc, Desserts, Sauces, Low-fat/ca
Yed: 8 servngs
1 tb Unfavored geatn (1 pkg) CUSTARD SAUCE, optona
2 tb Sugar 2 Eggs, sghty beaten
1/8 ts Sat 2 tb Sugar
1/2 c Water 1/4 ts Sat
1 1/2 c Unsweetened pneappe |uce 1 1/2 c Skm mk
2 Egg whtes 1 ts Vana
Combne geatn, sugar and sat n saucepan. Add water. Pace over
ow heat, strrng constanty unt geatn s dssoved. Remove
from heat.
Str n pneappe |uce. Ch unt mxture begns to thcken. Add
egg whtes and beat wth eectrc beater unt mxture begns to hod
ts shape.
Spoon nto dessert dshes. Ch unt frm. Serve pan or wth
soft Custard Sauce. Yed 6 cups.
3/4 cup servng Pneappe Snow wthout sauce: 45 ca, 1/2 frut
exchange 1.7 gm proten, 0 fat, 9.5 gm carbohydrate, 45.9 mg sodum,
96.4 mg potassum, 0 fber, 0 choestero
SOFT CUSTARD SAUCE Combne a sauce ngredents except vana. Cook
n doube boer over hot, not bong, water. Str constanty. When
custard coats a sver spoon, remove from heat. Coo at once by
pacng pan n a bow of ce water. Str n vana. Serve over frut
or geatn. Yed 2 cups.
1/4 cup servng - 47 caores, 1/2 skm mk exchange 3.1 gm proten,
1.5 gm fat, 5.4 gm carbohydrate, 107.5 mg sodum, 92.4 mg potassum,
0 fber, 69 mg choestero.
Page 220
MY NOTE: If you |ust want to use 2 egg yoks from the Pneappe
Snow, try a haf quantty of the sauce ngredents.
not tested by Ezabeth Roder, Nov 93.
Tte: Honey Cake
Categores: Dabetc, Cakes
Yed: 24 servngs
3 Eggs 1/2 ts Ground cnnamon
1/4 c Sugar 1/4 ts Ground nutmeg
1/4 c Soft margarne 1/8 ts Ground coves
2 1/2 c Four 1/4 c Honey
1 ts Bakng powder 1 c Cod strong coffee
1 ts Bakng soda 1 Rpe banana, mashed
NOTE: Honey Cake has 1 tsp of sugar per servng.
Beat the eggs unt thck. Add the sugar graduay. Beat n the
margarne. Str the four, bakng powder, bakng soda and spces
together. Add graduay to the creamed mxture wth the honey and
coffee. Beat unt combned. Add the banana.
Pour the batter nto a ghty oed and foured tube pan or two nne
nch oaf pans. Bake n 350 F oven for 45 to 50 mnutes. Remove
from the oven and coo on a wre rack for 5 mnutes before removng
from the pan. Coo thoroughy before scng.
1/24 recpe - 93 caores, 1 bread exchange, 1/2 fat 15 grams
Source: secton of tradtona |ewsh recpes, Am. Dabetes Assoc.
Hoday Cookbook by Betty Wedman, 1986 Shared but not tested by
Ezabeth Roder, Nov 93
Tte: Adapt Your Own Recpe
Categores: Dabetc, Info/hep
Yed: 1 servngs
1 Info/hep
REDUCE CHOLESTEROL - Use vegetabe o or margarne nstead of butter
- Substtute 2 egg whtes for 1 egg, or use egg substtute - Use more
Page 221
vegetabes and grans and ess meat n recpe - Use soy-based product
to repace part of meat eg. tofu - Use nonfat mk products nstead
of whoe mk
REDUCE FAT CONTENT - Use reduced caore mayonnase and saad
dressng - Bend cottage cheese or yogurt wth mk for sour cream
toppng - Repace reguar whppng cream wth ow-ca toppng or
yogurt - Remove vsbe fat from meat and skn from poutry before
cookng - Decrease o n marnades and saad dressng; ncrease
vnegar, water and seasonngs - Use foods canned n ther own |uce
or water - De-fat meat drppngs by refrgeratng and skmmng fat
off the top - Decrease the amount of fat used n baked goods by 1/3
to 1/2 and ncrease fuds caed for to reach desred consstency. -
Cheese that s fney grated or thny sced goes further - Pour
some of the fat off the top of "natura" peanut butters
REDUCE SODIUM CONTENT - Use ow-sat or no-sat-added products -
Increase your use of herbs and spces n pace of sat n recpes -
Use fresh foods whenever possbe n pace of canned or processed
(soup mxes, cured meats etc) or rnse canned foods (tuna) wth water
- Do not add sat to water when cookng pasta or other foods
REDUCE SUGAR CONTENT - Decrease the amount of sugar caed for n
tradtona recpes by at east 1/3; substtute frut |uces, nectars
or pureed fruts. - Use frut canned n water or frut |uce - Use
non caorc sweeteners f needed to ncrease the sweetness of a
recpe wthout added caores. (Most baked desserts requre at east
3/4 tsp. sugar per servng to acheve a desrabe favor.)
Adapted from Unv. of Caf. San Dego Heathy Det For Dabetcs c.
1990.
Tte: Bakng Powder Bscuts
Yed: 12 servngs
2 c Four 1/4 c Margarne
3 ts Bakng powder 1/2 c Lowfat mk
1/4 ts Sat
Combne the dry ngredents n a mxng bow. Cut n the margarne
wth a fork or pastry bender. Add the mk. Str to make a soft
dough.
Ro out on a ghty foured surface unt 1/2 nch thck. Cut nto
bscut shapes. (Or dvde dough n 12 bas, ro n your hands and
pat ghty to fatten.)
Pace on an ungreased bakng sheet. Bake at 425 F for 12 to 15
Page 222
mnutes or unt ghty browned.
1 bscut - 109 caores, 1 bread exchange, 1 fat exchange 15 grams
Tte: Pecan Corn Bread Stuffng
Yed: 8 servngs
2 c Corn bread crumbs 1 tb Dred parsey fakes
1/2 c Fney chopped onon 1/2 ts Dred thyme
1/2 c Chopped ceery 1/4 c Water or chcken broth
Suggeston: Use a cornbread recpe made |ust wth cornmea or usng
rce four for a no guten recpe.
Mx a the ngredents together n a bow. Stuff nto poutry or
transfer to a ghty oed casseroe. Bake n 350 F oven for 15
mnutes f not used as a stuffng. Stuff 2 Cornsh hens or 3 pound
chcken.
1/8 recpe - 168 caores, 1 bread, 1 vegetabe, 1 fat exchange 22
Tte: Wd Rce Wadorf Saad
Categores: Dabetc, Saads, Fruts, Vegetabes, Rce
Yed: 4 servngs
1 c Wd rce, cooked 2 tb Mayonnase
1 Appe, chopped 1 tb Pan owfat yogurt
1 c Seedess grapes 2 tb Chopped dry roasted peanuts
1 c Chopped ceery
Combne a ngredents except nuts n a bow. Toss to mx. Cover
and ch thoroughy, about 3 to 4 hours. Sprnke the nuts on top
|ust before servng.
Page 223
1/4 recpe - 157 caores, 1 bread, 1/2 frut, 1 fat exchange 20 grams
Source: Am. Dabetes Assoc. Hoday Cookbook by Betty Wadman, 1986
Tte: Sweet Potato Pe
Yed: 8 servngs
3 tb Margarne 1/4 ts Cnnamon
1/4 c Sugar 3 g Sweet potatoes, cooked, mash
1/4 ts Sat 1 c Skm mk
1 Egg yok 3 Egg whtes, beaten stff
3 tb Lemon |uce 1 9-nch unbaked pe she
1 ts Lemon pee
Use about 1 1/2 pounds sweet potatoes.
Heat oven to 350 F. Beat together margarne, sugar, and sat. Add
egg yok, emon |uce, emon pee and cnnamon. Str n sweet
potatoes and mk. Mx we.
Fod n egg whtes; pour nto pe she. Bake for 40 to 50 mnutes or
unt knfe nserted n center comes out cean. To reduce saturated
fat, use a homemade pe she made wth vegetabe o.
1/8 wedge - 263 caores, 2 starch exchanges, 2 fat 6 grams proten,
13 grams fat, 32 grams carbohydrate, 3 grams fber 296 mg sodum, 524
Adapted from The Amercan Dabetes Assoc. Famy Cookbook Vo. III
Shared but not tested by Ezabeth Roder, |an 94
Tte: Cranberry-Orange Muffns
Categores: Ouckbreads, Dabetc, Breads/bm
Yed: 12 servngs
3/4 c Natura bran 1 1/3 c Cranberry sauce
3/4 c Four 1 Egg, ghty beaten
1/2 c Sugar (Dabetc try 1/4 cup) 1/3 c Soured mk (1/2 tb emon |)
1 1/2 ts Cnnamon 1/4 c Vegetabe o
1 ts Bakng powder 1 ts Grated orange rnd
1 ts Bakng soda
Page 224
You may use commerca or home made cranberry sauce but not
artfcay sweetened sauce (muffns w not rse.) . Orgna
recpe n The Lghthearted Cookbook by Anne Lndsay pubshed n 1988
n Canada used whoe-wheat four, and 1/2 cup buttermk or ow-fat
pan yogurt rather than sour mk.
1/12 orgna recpe - 156 caores, 1 starch, 1 fat, 1 frut choce 5
grams fat, 2 grams proten, 27 grams carbohydrate, 23 mg choestero,
126 mg sodum NOTE: sted ngredents & varatons woud be
sghty dfferent.
Preheat oven to 400 F and spray at east 12 muffn cups ned wth
paper bakng cups. Low-fat muffns tend to stck even to non-stck
pans.
Measure 1/2 tbsp emon |uce n a measurng cup, f to about 1/4
cup mark wth fud mk and add some skm mk powder to make t a
tte thcker. Set asde.
Combne dry ngredents n a bow.
Add remanng ngredents of your choce and str unt they are |ust
combned. Bake about 20 mnutes or unt ghty browned and frm to
the touch. Ad|ust tme f muffns are made smaer.
VARIATIONS, substtute for cranberry: Banana-Date - use 1 cup mashed
banana and 1/2 cup dates or rasns. If 2 bananas are not qute 1 cup,
concentrated orange |uce or orange/pneappe may be added. (Tested
|an 94 by Ezabeth Roder, famy member ate 2 warm ones.)
Appe-Rasn - 1 cup appesauce pus 1/2 cup rasns, or coarsey
chop an unpeeed appe n a food processor.
Zucchn - 1 cup grated unpeeed zucchn pus 1/2 cup rasns.
May be made as 16-18 sma muffns or 9 nch square cake cut n the
desred number of peces. For a dabetc mea pan, reduce the
amount of sugar to 1/4 cup or 1 tsp. per servng (recommended
gudene of Amercan Dabetes Assoc.)
Ths recpe s typca of heathy heart recpes wth reduced sodum,
choestero and fat but more sugar than a typca dabetc recpe.
Tte: Appe Rce Puddng
Categores: Dabetc, Desserts, Rce
Yed: 6 servngs
2 c Cooked rce 1/4 ts Cnnamon
Page 225
1 c Skm mk 1/4 ts Nutmeg
1 tb Lqud Sugartwn (1/4 c sug) 1 Appe, shredded pee on
1/4 c Rasns 1/4 ts Ascorbc acd co. keeper
1 ts Vana
1 tbsp Sugartwn has the sweetness of 4 tbsp or 1/4 cup sugar.
Amercan Dabetes Assoc. gudenes aow 1 tsp sugar per servng or
2 tbsp for a 6 servng recpe whch woud taste OK to peope
accustomed to ow sugar recpes.
Combne rce, mk, sweetener (or sugar) rasns, vana and spces.
Brng to a bo, reduce heat and str occasonay unt the mxture
s creamy.
Core and shred appe and sprnke wth ascorbc acd coor keeper, or
wth a tte emon |uce. Str appe nto rce mxture. Cook a few
mnutes onger unt appe s soft. Serve warm or cod.
1/6 recpe made wth artfca sweetner - 1 starch choce, 1 mk
Optona: Cook 2/3 cup rce n 1 2/3 cups water. Make puddng as
above wthout appe and add 2 tbsp coconut.
Adapted from Lght & Easy Choces by Kay Spcer, pubshed n Canada.
Shared by Ezabeth Roder |an 94.
Tte: Bannock
Yed: 12 servngs
2 1/2 c Four 1 c Mk
1/4 ts Sat 1 Egg
2 tb O 2 ts Bakng powder
Mx four, sat and bakng powder n a bow. Mx together mk, egg
and o and add to four. Mx we. Knead on a foured surface. Pat
down the dough unt t s about 1 nch thck. Cut nto 12 equa
peces.
Bake at 400F unt brown, approx 15 mn OR heat a fryng pan, usng 3
tbsp o to cook the peces. Serve hot wth |am.
1 bannock baked, 3 g proten, 3 g fat, 17 g carbohydrate, 107
caores 1 starch choce, 1 fat
1 bannock fred, 3 g proten, 8 g fat, 17 g carbohydrate, 152 caores
Source: Dabetes Daogue Sprng 1992, Canadan Dabetes Assocaton
Shared and baked verson tested by Ezabeth Roder |uy 1993
Page 226
Tte: Nutty Rce Loaf
Categores: Dabetc, Aergy, Vegetaran, Rce
Yed: 6 servngs
Nonstck vegetabe spray 1 c Med. cheddar cheese shredded
1 1/2 c Cooked brown rce 3 Eggs, ghty beaten
1 c Zucchn shredded 1/2 ts Thyme
1/4 c Onon, chopped 1/2 ts Mar|oram
1/2 c Wheat germ 1/4 ts Back pepper
1/4 c Wanuts, chopped
My notes: Omt wheat germ for guten-free det. Substtute bran f
wheat germ s not avaabe, used to add fber.
Preheat oven to 350 F. Spray 9 x 5 nch oaf pan wth non-stck
vegetabe spray. Combne ngredents and pack nto oaf pan.
Bake 40 - 45 mnutes or unt brown on edges and frm to touch. Cut
nto sces. Serve hot or at room temperature wth a saad.
OR Mcrowave n gass oaf pan covered wth wax paper for 8 mnutes
on hgh power. Rotate once. OR f mxture hods together we
enough, shape nto pattes and brown n a non-stck fryng pan.
1/6 recpe - 247 caores, 1 starch, 1 med-fat meat, 1 vegetabe, 1/2
fat 13 grams proten, 13 grams fat, 20 grams carbohydrate, 4 grams
fber 154 mg sodum, 269 mg potassum, 157 mg choestero
Adapted from Am. Dabetes Assoc. Famy Cookbook Vo III Shared but
not tested by Ezabeth Roder, |an 94
Tte: Fve-Gran Soda Bread
Yed: 16 servngs
1 c A-purpose four (see note) 1/2 ts Sat
3/4 c Whoe-wheat four 3 tb Soft margarne or veg. o
3/4 c Rye four 3/4 c Rasns (optona)
3/4 c Graham four 1 3/4 c Buttermk
3/4 c Roed oats OR 1 3/4 tb emon |uce
2 tb Granuated sugar OR 1 3/4 tb vnegar
1 tb Bakng powder Pus mk to make 1 3/4 cup
1 ts Bakng soda
Page 227
Mx vnegar or emon |uce wth mk for sour mk and set asde. If
usng powdered skm mk, use amost 2/3 cup powder and enough water
to make 1 1/2 cup mk. Str, then add emon |uce, then add enough
water to make the 1 3/4 cup measure.
If you do not have a the dfferent knds of four, use what you do
have to make 3 1/4 cups, or try 1/4 cup wheat germ or bran pus 3 cups
a-purpose four. Make a note of the ngredents and a note of the
resut.
Sugar coud possby be eft out, especay f 2 tbsp. or more of
rasns (or fney chopped dates) are used.
Combne dry ngredents n a bow. Cut n margarne or o. Str n
rasns (f usng) and add buttermk or sour mk to make a soft
dough.
Knead ghty on a foured surface unt smooth. Pace on a greased
bakng sheet and fatten nto a crce about 2 1/2 nches thck. Cut
arge X about 1/4 nch deep on top. OR make 2 smaer oaves.
Bake at 350 F for about 1 hour or unt toothpck nserted n the
center comes out cean.
1/16 recpe = 128 caores, 1 1/2 starch, 1 fat choce 3 grams fat, 4
grams proten, 22 grams carbohydrate, 185 mg sodum, 1 mg choestero
Adapted from The Lghthearted Cookbook by Anne Lndsay, 1988 Heart &
Stroke Foundaton of Ontaro Shared by Ezabeth Roder |an 94
Tte: Banana Smunches
Yed: 26 servngs
2 c Peanut butter 52 Graham cracker squares
2 c Rpe bananas
My suggeston: Mash one banana nto a measurng cup. Measure an
equa amount of peanut butter.
Mash very rpe bananas nto a smooth paste. Mx n peanut butter.
Ch we. Drop 2 Tbsp. onto one square graham cracker, cover wth
second graham cracker square. Freeze unt ready to use.
1 servng 188 caores, 1 starch, 1 med. fat meat, 1 fat exchange 20
grams carbohydrate, 7 grams proten, 11 grams fat, 118 mg sodum
Adapted from Exchanges for A Occasons by Maron Franz, 1993 edton
Shared but not tested by Ezabeth Roder, |an 94.
Page 228
Tte: Chocoate Chefs
Yed: 77 servngs
2 Eggs; 2 oz Bakng chocoate; meted
1/2 c Granuated sugar repacement ds Sat;
1 ts Vana extract; 1 c Cake four;
1/4 c Sm mk; 1/3 c Hazenuts; coarsy chopped
Beat eggs unt thck and emon-coored. Graduay add sugar
repacement. Beat n vana extract and skn mk. Add the meted
chocoate, sat, and hazenuts. Spread n we-greased, paperned
11 x 17-n. pan. Bake at 350 degrees for 25 to 30 muntes. Remove
from pan and cut nto 1n squares.
Food Exchange per servng: 2 squares: 1/2 STARCH/BREAD EXHANGE + 1
FAT EXCHANGE CALORIES; 2 SOUARES: 29(SAY WHAT)
Source: The Chocoate Dabetes Cookbook by Mary |ane Fnsand
Tte: Autumn Ounoa and Butter Beans
Categores: Dabetc, Vegetabes, Beans, Vegetaran, Man dsh
Yed: 4 servngs
1/2 c Ounoa 1/4 ts Ground cardamom
2 tb Margarne 1/8 ts Ground nutmeg
3/4 c Fney chopped onon 1 c Dced sweet potato
1 tb Mnced fresh gnger -(1/2" peces)
3/4 c Orange |uce 1 c Dced butternut squash
2/3 c -Water -(1/2" peces)
2 tb Honey 1 1/2 c Cooked/canned butter beans
1/2 ts Sat -(draned and rnsed)
1/4 ts Ground corander 1/4 c Chopped cranberres
Thoroughy rnse the qunoa by pacng t n a arge bow and fng
the bow wth cod water. Dran the qunoa and repeat the rnsng
and dranng 4 more tmes; set asde.
Met the margarne n a 2-quart saucepan over medum-hgh heat. Add
the onon and gnger, and cook, strrng, unt the onon s
softened. Str n the orange |uce, water, honey, sat, corander,
cardamom, and nutmeg; brng to a bo. Str n the sweet potato and
Page 229
squash; brng to a bo. Cook, uncovered, 7 mnutes. Str n the
butter beans and qunoa, and return to a bo. Reduce the heat and
smmer, covered, 15 mnutes. Str n the cranberres; smmer,
covered, 5 mnutes onger.
Caores: 345 Tota Fat: 6.7 g
Proten: 10.8 g Saturated Fat: 1.3 g Carbohydrates:
56.0 g Choestero: 0 Fber: 8.8 g Sodum: 392 mg
Source: Whoesome Harvest - by Caro Gees (ISBN: 0-316-30735-1)
Typed for you by Karen Mntzas
Tte: Lemony Radsh Saad
Categores: Dabetc, Saads, Vegetabes
Yed: 6 servngs
1/2 c Lemon |uce 1 ts Tamar
1/2 c Saad o 1/4 ts Pepper
2 tb Mnced chves 4 c Thny sced radshes
2 tb Mnced parsey
Mx a ngredents together we & refrgerate t ready to serve.
"Vegetaran Tmes Cookbook"
Tte: Oven-Roasted Potatoes and Onons
Categores: Dabetc, Vegetabes, Vegetaran, Sde dshes
Yed: 6 servngs
6 g Potatoes, quartered 1 tb Fresh parsey, chopped
6 md Onons, quartered 1 tb Fresh bas, chopped
1/3 c Vegetabe o 1 ts Fresh mar|oram, chopped
1 ts Back pepper
Preheat oven to 375F. Pace potatoes & onons n shaow roastng
pan. Combne o & herbs & pour over the vegetabes. Toss & bake,
uncovered for 1 hour, or t fork tender. Turn occasonay to
prevent stckng. Food Exchanges per servng:1 STARCH/BREAD EXCHANGE
+ 1 VEGETABLE EXCHANGE; + 1 FAT EXCHANGE
"The Hamton Spectator", May 26, 1993
Reposted 4 you and yours va Nancy O'Bron and her Mea-Master
Page 230
Tte: Brown 'n' Serve Sausage
Categores: Meats, Dabetc
Yed: 12 servngs
1 b Lean ground pork 1/2 ts Thyme
1/4 c Cracker crumbs 1/2 ts Oregano
1/4 c Water 1/4 ts Freshy ground pepper
1 ts Sage 1 pn Ground coves
1 ts Sat
The two step cookng procedure ensures the remova of most of the fat.
Combne ground pork and cracker crumbs. Str n water, sage, sat,
thyme, oregano, pepper and coves. Mx unt thoroughy combned.
Dvde nto 12 portons. Form each nto a sausage-shaped ro or fat
patty. (Wet hands wth cod water to make the |ob easy.) Pace n a
cod, ghty oed frypan.
Cook over medum heat, turnng often, about 4 mn each sde unt |ust
begnnng to brown and peces are no onger pnk.
Remove to paper towes and bot to absorb any fat. Wrap. Store n
refrgerator up to 5 days or n freezer up to 2 months. Or cook a
second tme and serve mmedatey.
To serve: Return sausages or pattes to a cean, cod frypan. Cook
over medum heat, turnng once or twce, about 4 mn unt sausages
are brown and crsp. (Cook frozen sausages n the same manner,
aowng about 2 mn onger for cookng.
Each sausage or patty - 59 caores, 1 proten choce 1 g
carbohydrate, 7 g proten, 3 g fat.
tested by Ezabeth Roder Nov 93
Suggeston for Pork Pes: Str-cook the ground pork mxture n the
fryng pan, pace t n a pastc coander to dran off most of the
fat and bot wth paper towes. Spread the pork mxture n a bakng
dsh (try 8" pyrex), add fat-free gravy f needed for qud. Top
wth about 2 1/4 cups seasoned breadcrumbs. Bake at 350-375 F unt
crumbs are ghty browned.
1/12 recpe = 10 grams carbohydrate, 9 grams proten, 4 grams fat, 113
caores. Compare wth 1/12 recpe Betty Crocker Pork Pes made wth
1 b sausage and 1 c cooked ham, cream of chcken soup, appes,
pastry: 19.5 gm carbohydrate, 10 gm proten, 15 grams fat, 250
caores.
Page 231
Tte: Bean Bscuts
Categores: Dabetc, Beans, Breads/bm
Yed: 16 servngs
1 1/2 c A-purpose four 1/2 ts Sat
1/2 c Whoe wheat four 1/3 c Butter or soft margarne
4 ts Bakng powder 1 c Cooked kdney beans wt / red
1 tb Granuated sugar 2/3 c 2% mk
Revsed after testng Feb 94. Used 1 1/2 cup four NOT 2 1/2 cups as
prnted n the book. The 1 cup beans probaby repaced 1 cup four
n the orgna recpe.
Str dry ngredents together n a mxng bow. Cut n butter unt
mxture resembes crumbs.
In food processor or bender, puree beans wth mk. OR mash beans
and str n mk. Str nto dry ngredents a at once to make
ght soft dough.
Turn out onto ghty foured board, sprnke wth four and knead
about 20 seconds.
Shape bscuts by rong, pattng and cuttng or dvde dough nto 16
peces and shape by hand.
Bake at 400 F for 12 to 15 mnutes or unt goden brown.
1 bscut - 162 caores, 1 1/2 starch, 1 fats & os exchange 4 grams
tota fat, .8 grams saturated fat, 0 choestero, 5 grams proten, 26
grams carbohydrate, 169 mg sodum, 204 mg potassum.
Adapted from Fu of Beans by V. Curre & Kay Spcer, 1993 Shared and
tested by Ezabeth Roder Feb 94
Tte: Chocoate Marshmaow Nut Squares
Categores: Dabetc, Candes, Aergy, Beans
Yed: 24 servngs
1 c Semsweet chocoate chps 1/2 ts Ground cnnamon
1/3 c Smooth GF peanut butter 1 1/2 c Mn GF marshmaows
2 tb Corn syrup 1/4 c Chopped nuts
1 1/2 c Cooked red kdney beans
Use guten-free ngredents for someone on a ceac det.
Page 232
Spray 9 nch square cake pan wth non-stck vegetabe spray, or ne
pan wth waxed paper.
Met chps and peanut butter n a arge saucepan over ow heat,
strrng unt smooth. (Or mcrowave at medum about 2 1/2 mnutes
unt mxture can be strred smooth.) Str n corn syrup. Remove
from heat. Coo 5 mnutes.
In food processor, puree beans and cnnamon. Str nto chocoate
mxture unt we bended. Str n marshmaows and wanuts unt
coated. Cut arge marshmaows wth wet scssors f mns are not
avaabe.
Press eveny nto prepared pan. Ch about 45 mnutes or unt frm.
Cover and refrgerate at east 8 hours or up to 6 days before
servng. Cut nto 24 squares.
1 square = 94 caores, 1 frut & veg. choce, 1 fats & os choce 5
grams tota fat, 1 gram saturated fat, 0 choestero, 2 grams
proten, 11 grams carbohydrate, 21 mg sodum, 103 mg potassum
Adapted from Fu of Beans by V. Curre & Kay Spcer, 1993 Shared by
Ezabeth Roder, Feb 94
Tte: Rsotto(Itaan Arboro Rce)
Categores: Dabetc, Rce, Vegetabes, Vegetaran
Yed: 4 servngs
2 ts Vrgn ove o; 1/4 ts Sat
1 sm Onon; chopped Pepper to taste;
1 c Itaan Arboro rce; 2 tb Parmesan OR;
2 c Vegetabes stock 2 tb Romano cheese
In a medum-sze non-stck saucepan, heat o and saute onon unt
tender. Add rce and cook, unt, strrng, 2 or 3 mnutes. Add
stock and sat. Brng to a bo, cover and smmer 20 mnutes.
Remove from heat. Turn rce nto a warm dsh and season wth pepper.
Garnsh wth cheese.
NOTE: Ths s a basc rsotto rce . Many ngredents may be added,
such as green onon, peas, sced mushrooms, cams, shrmp, ean
hamburger or chcken.
Food Exchanges per servng: 2 STRACH/BREAD EXCHANGES + (f meat, fsh
or a vegetabe s added, be sure to ncude these exchanges).
Source: Lght & Easy Dabetc Cusne by Betty Marks
Page 233
Brought to you and yours va Nancy O'Bron her Mea-Master.
Tte: Vegetabe Paf
Categores: Dabetc, Rce, Vegetabes, Vegetaran
Yed: 6 servngs
1 c Long-gran rce; 1/2 c Mushrooms; sced
1 tb Betty's butter; 2 tb Whte wne;
1 Shaot; mnced 1 1/2 c Chcken/Vegetabe stock;
2 Green onons; chopped Sat or pepper to taste
1 Carrot, sced 2 tb Toasted sesame seeds;
1/2 c Snow peas; sced
Soak rce 2 hours to shorten cookng tme. Rnse and dran. In a
medum-sze non-stck saucepan, heat butter and saute shaot unt
softened. Add vegetabes and saute about 3 mnutes. Add rce to
vegetabes; strrng to coat. Cook about 2 mnutes. Str n wne
broth; brng to a bo. Reduce heat, cover and smmer about 25
mnutes, unt rce s tender and qud s absorbed. Remove from
heat and fuff wth a fork. Season wth sat and pepper. Garnsh
wth seasame seeds. NOTE: Try ths recpe wth other vegetabes such
as peas, be peppers, zucchn, raddcho, radshes, green beans,
asparagus, etc.
Food Exchanges per servng: 2 STARCH/BREAD EXCHANGES + 1 FAT
EXCHANGE + ( Ths recpe ddn't st the vegetabe exchange.)
Tte: Cappen wth Herb Spnach
Categores: Dabetc, Cheese, Vegetabes
Yed: 6 servngs
8 oz Ange har pasta(cappen); 2 tb Fresh parsey; chopped
10 oz Pk frozen spnach; 1/2 ts Dred eaf bas
->OR<- 1/2 ts Dred eaf oregano;
1 b Fresh spnach; 1/2 ts Ground netmeg
1 tb Vrgn ove; Sat and pepper to taste
1 Onon; chopped 2 tb Grated Parmesan cheese;
Brng a arge kette of water to a bo and cook pasta unt a
dente, 3 mnutes. Dran n a coander; set asde. Meanwhe pace
Page 234
frozen spnch n a steamer rack over bong water unt sghty
wted. In a non-stck sket, heat o and saute onon unt
softened. Pace spnach, onon, parsey, bas, oregano, nutmeg,
sat and pepper n a bender of a food processor ftted wth meta
bade, and process to puree. Pace pasta n a servng bow, toss wth
sauce and sprnke wth Parmesan cheese.
Food Exchange per servng: 2 STARCH/BREAD EXCHANGE CAL: 169; CHO:
Source: Lght & Easy Dabetes Cussne by Betty Marks
Tte: Mushroom Pta Pzza
Categores: Dabetc, Man dsh, Vegetabes, Cheese
Yed: 4 servngs
--------------------MUSHROOM PITA PIZZA-------------------------
1 ts Ove o; -sced
1/2 c Onon; dced 8 sm Bas eaves; sma fresh
1/2 c Mushrooms; 2 ts Fresh oregano; chopped OR
(chanterees, crepes, or 1/2 ts Crushed dred bas;
(shtake or cutvated ) 1 oz Fresh ow-fat goat cheese;
1 6" whoe-wheat pta bread; -crumbed
2 Pum Tomatoes, fresh thny
---------------------ZUCCHINI VARITION--------------------------
1/2 c Zucchn; thny sced 3 tb Parmesan Cheese
Preheat oven or toaster oven to 400 degrees. In a heavy sket over
medum heat, heat o. Add onons and mushrooms; saute for 5 mnutes
unt the onon and mushrooms are tender.
Meanwhe, spt pta bread n haf horzontay. Pace pta haves
drecty on oven rack and bake for 5 mnutes or unt ghty toasted.
Arrange tomato sces and bas eaves on bread. Scatter cooked
onons and mushrooms over top. Sprnke wth oregrano and goat
cheese. Bake 3 to 8 mnutes or unt begns to brown around edges.
Remove from oven and cut each pta haf n 4 wedges.
NOTE: Substtute zucchn for the mushooms and Parmesan for goat
cheese. Proceed as drected. ( I w keep the mushrooms and use
Parmesan Cheese).
Food Exchanges per servng: 1/2 BREAD/STARCH EXCHANGES CAL: 66;
PRO: 2g; CAR: 9g; FAT: 2g(CALORIES FROM FAT 27%); CHO: 5mg;
Source: |osn Dabetes Gourmet Cookbook by Bonne Sanders, Ph.D., and
Frances Towner Gedt
Page 235
Tte: Amsh-Stye Chcken and Corn Soup
Categores: Dabetc, Poutry, Vegetabes, Crockpot, Soups/stews
Yed: 8 servngs
1/2 Stewng hen or fow; 1 ts Saffron threads; (optona)
2 qt Chcken stock or broth 3/4 c Corn kernes; (fresh/frozen)
1/4 c Onon; coarsey chopped 1/2 c Ceery; fney chopped
1/2 c Carrots; coarsey chopped 1 tb Parsey; fresh chopped
1/2 c Ceery; coarsey chopped; 1 c Egg noddes; cooked
Combne stewng hen wth chcken stock, coarsey chopped onons,
carrots, ceery, and saffron threads. Brng the stock to a smmer.
Smmer for about 1 hour, skmmng the surface as necessary.Remove and
reserve the stewng hen unt coo enough to hande; then pck the
meat from the bones. Cut nto neat tte peces. Stran the saffron
broth through a fne seve.
(Note: The soup can be made through ths step n advance. Smpy
frefrgerate broth and dced chcken meat for 2 to 3 days, or freeze
the broth and the chcken meat n separate conveneny szed
contaners. Be sure to abe and date them. To use, defrost, remove
congeaed fat, return the broth fu bo, and add the dced meat.
Contnue wth recpe.)
Add the corn, ceery, parsey, and cooked noodes to the broth.
Return the soup to a smmer and serve mmedatey.
Food Exchanges per servng: 1 LEAN-MEAT EXCHANGE + 2 VEGETABLE
EXCHANGES CAL: 11O; CAR: 10g; PRO: 13g; CHO: 25mg; SOD: 65mg; FAT: 2g;
Source: Dabetes Forecast Dec 1993
Tte: Stewed Tomatoes
Categores: Dabetc, Vegetabes, Soups/stews, Crockpot
Yed: 5 servngs
1/8 c Water 1/8 c Fne corn mea;
1 1/2 b Tomatoes; rpe cored 1/8 c Dweed; chopped d weed;
6 Scaons, chopped 1/8 Bas; chopped fresh
(ncudng tops) 1/2 tb Sunfower seed butter;
1 Green peppers; chopped
Page 236
Brng the water to a smmer n a saucepan. Add the tomatoes,
scaons, and peppers and aow the mxture to smmer, covered for
40 mnutes. Str n the corn mea, dweed, bas, and sunfower
seed butter. Mx thoroughy to break up the softened tomatoes.
Cover. Smmer for another 10 mnutes; serve hot. 1/10 f
recpe(about 1/2 cup) (was for 10 servngs, but change to 5 servngs)
Food Exchange per servng: 2 VEGETABLE EXCHANGES CAL: 57; CAR: 11g;
PRO: 2g; CHO: 0mg; FAT: 1.5g; SOD: 22mg; (20 PERCENT CALORIES FROM
FAT)
Source: Dabetes Forecast |anuary 1994
Tte: Asparagus & Pmento
Categores: Dabetc, Sde dshes, Vegetabes, Nuts/grans
Yed: 4 servngs
1 1/4 b Fresh asparagus; 1/4 c Pmento;
1 c Water 1 tb Pne nuts;
2 tb Lme |uce; fresh
Rnse asparagus and snap off tough ends. In a arge sket brng
water to bo and add asparagus. Cover and steam unt brght grean,
2 to 3 mnutes. Remove from heat, dran and arrange on a patter.
Sprnke wth |uce; garmsh wth pmento and pne nuts. Serve warm
or ched.
Food Exchanges per servngs: 1 VEGETABLES EXCHANGES CAL: 37; CHO:
Lght & Easy Dabetes Cusne by Betty Marks
Tte: Corn and Bean Puddng
Categores: Dabetc, Sde dshes, Beans
Yed: 6 servngs
1 ts Canoa o 1/2 ts Sat
1 sm Onon, fney chopped 4 dr Hot pepper sauce
2 Eggs 2 c Cooked kdney or brown beans
1 c Mk 14 oz Can cream-stye corn
Ths recpe s sutabe for a guten-free det.
Page 237
Heat o over medum heat n a sma nonstck sket. Cook onon,
strrng occasonay about 4 mnutes or unt transucent.
In 6 cup casseroe sprayed wth nonstck coatng, beat eggs, mk,
sat and hot pepper sauce unt smooth. Str n beans, corn and
cooked onon. Mx we.
Pace casseroe n arger pan. Pour enough hot water nto arger pan
to come 2 nches up sdes. Bake at 350 F for 20 mnutes. Str
mxture and bake 20 mnutes onger or unt tester nserted near
centre comes out cean.
1/6 recpe - 181 caores, 1 1/2 starch, 1 proten choce 3 grams
tota fat, 1 gram saturated fat, 74 mg choestero, 9 grams proten,
29 grams carbohydrate, 376 mg sodum, 389 mg potassum. Very hgh
fbre.
Tex-Mex varaton: Add 1/3 cup chopped papper or 2 tsp chopped
pcked |aapeno pepper.
Adapted from Fu of Beans by V. Curre & Kay Spcer 1993 ISBN
0-9695688-1-9 Mghton House, Box 399, Campbeve, Ont. L0P 1B0
Shared but not tested by Ezabeth Roder Feb 94.
Tte: Ear's Mozzarea Meat Loaf
Categores: Dabetc, Meats, Cheese
Yed: 8 servngs
1 g Onon; coarsey chopped 2 Egg whtes
1 T Ove o 4 oz Part-skm mozarea cheese
1 Sweet red pepper; chopped -cut n 1/4-nch cubes
1 c Garc; fney chopped 1/2 c Grated Parmesan cheese
1 ts Leaf bas; crumbed 2 T Parsey; chopped
1/2 ts Lef thyme; crumbed 3/4 ts Sat; optona
1 1/2 b Lean ground beef 1/8 ts Pepper
1/2 b Ground pork 1/4 c Catsup
1 c Od-fashoned oats; uncooked
Preheat oven to moderate (375 degrees). Lne |ey-ro pan wth
aumnum fo.
Saute onon n o n arge sket over medum heat 3 mnutes. Add
red pepper, garc, bas, and thyme, saute 5 mnutes.
Combne beef, pork, oats, egg, whtes, mozzarea, Parmesan, parsey,
optona sat, and pepper n arge bow. Add vegetabe mxture.
Shape nto arge ova on prepared pan.
Bake n moderate oven (375 degrees) for 30 mnutes. Brush oaf wth
Page 238
catsup. Bake 25 mnutes or unt cooked through. Let stand 10 mnute
before scng.
|ud's Notes: I woud bake ths meat oaf n a oaf pan due to
possbe grease escapng from the |ey ro pan. I woud aso spoon
off some of the fat from the oaf after 30 mnutes.
Source: Famy Crce Magazne, 5/14/91. Shared and MM by |ud M.
Pheps.
Tte: Peanut Butter Cookes Bw
Yed: 24 servngs
1/2 c Peanut butter 1 g Egg
1/4 c Vegetabe o 1 1/2 c Whoe-wheat four (or ess)
1 c Brown sugar 2 ts Bakng soda
1 ts Vana extract
My note: tested usng 1 1/4 cup a-purpose four. YUM! These are
arge cookes, 2 tsp sugar per cooke.
Preheat oven to 350 F.
Cream together the peanut butter and vegetabe o n a bow. Add
brown sugar, vana, and egg. Beat we.
Add four (reserve 1/4 - 1/2 cup) and bakng soda. Bend thoroughy.
Add enough extra four so that you can shape dough nto bas and
pace on an ungreased bakng sheet. Can be made as 36 medum (my
choce) or 48 sma cookes.
Fatten wth a fork, bake about 10 - 15 mnutes or unt ghty
browned.
1/24 recpe = 96 caores, 1 starch/bread + 1 fat exchange 2 grams
proten, 13 grams carbohydrate, 4 grams fat, 89 mg sodum
adapted from Ouck & Easy Dabetc Menus by Betty Wedman, 1993 Shared
and tested by Ezabeth Roder Feb 94
Tte: Gutess Brownes
Yed: 24 servngs
Page 239
3 tb Unsweetened cocoa powder 2 g Eggs
1/4 c Vegetabe o 1 c Whoe-wheat four
2 Very rpe bananas 1/2 c Chopped nuts
1/2 c Sugar
Combne cocoa, o and bananas n a food processor or bender. Puree
unt smooth. Combne sugar, eggs, four and banana mxture n a
mxng bow. Beat unt bended, then str n the nuts.
Pour the batter nto a ghty oed 9 x 13 nch bakng pan and bake
for 15-20 mnutes or unt done. Toothpck nserted nto center
shoud come out cean. (My suggeston - ne bakng pan wth waxed
paper and spray wth non-stck vegetabe spray.) Cut nto 2 1/4 nch
squares when coo.
1/24 recpe = 115 caores, 1 starch/bread + 1 fat exchange 2 grams
Adapted from Ouck & Easy Dabetc Menus by Betty Wedman, 1993 Shared
but not tested by Ezabeth Roder, Feb 94
I'd suggest cuttng nto 48 squares, easer to eat and easer to ft
nto a mea pan for a dabetc. 1/24 recpe fts wthn Am.
Dabetes Assoc. gudene of 1 tsp sugar per servng.
Tte: Refred Beans
Categores: Dabetc, Sde dshes, Beans
Yed: 6 servngs
2 ts Bacon fat or canoa o 3 c Cooked kdney or back beans
1 sm Onon, chopped fne 3 dr Hot pepper sauce
1 c Garc, chopped fne Sat and pepper to taste
Any knd of beans may be refred. Extra servngs may be frozen and
reheated.
Str cook onon and garc n fat over medum heat n a nonstck pan
unt onon s transucent.
Add beans graduay and mash wth the back of a wooden spoon. Cook
and str unt thckened. Add hot pepper sauce. Shape n a ro and
serve on a pate.
1/6 recpe = 130 caores, 1 starchy choce, 1 proten choce 1.8
grams tota fat, 0 saturated fat, 0 choestero, 7 grams proten, 21
grams carbohydrate, 133 mg sodum, 339 mg potassum. Hgh fbre.
Page 240
MEXICAN BEANS varaton: Str 1/2 cup shredded Cheddar or Monterey
|ack cheese and 1 tsp ch powder nto the hot bean mxture unt
cheese mets.
1/6 recpe = 169 caores, 1 starchy, 1 proten, 1/2 fats & os 5
grams tota fat, 2 grams saturated fat, 9 mg choesero, 10 grams
proten, 21 grams carbohydrate, 194 mg sodum, 319 mg potassum.
Hgh fbre.
Adapted from Fu of Beans by V. Curre & Kay Spcer, 1993 Shared but
not tested by Ezabeth Roder Feb 94
Tte: Lght and Luscous Orange Bars
Yed: 12 servngs
1 ts Unfavored geatn 1/2 c Nonfat dry mk powder
1/4 c Orange |uce concentrate 1/2 c Cod Z ?b
2 tb Sugar 1 tb Lemon|uce
1/2 ts Vana 24 Graham crackers
Ch a sma mxng bow and beaters. In the top secton of a doube
boer, soften geatn n the meted concentrated Orange |uce. Pace
over hot water,and str unt the geatn s competey dsoved.
Remove from heat and str n the sugar and vana. Usng cod
beaters, beat dry mk and water unt soft peaks form. Add the emon
|uce and beat unt stff. Fod n orange |uce mxture. Spread on
12 Graham crackers. Top wth the remanng crackers. Wrap
ndvduay; freeze unt frm about 2 hours.
From the ADA FAmy Cookbook vo.II.
Exchanges per sandwch: 1/2 non fat mk, 1 frut ca 89, cho 17, pro
3, fat 1, Na 121, K 181, 1/2 teaspoon sugar (8 ca) per servng
Tte: Ada French Sponge Cookes
Yed: 10 servngs
1/2 c SIFTED CAKE FLOUR 1/2 ts ALMOND EXTRACT
3/4 ts BAKING POWDER 1/4 ts VANILLA EXTRACT
1/4 ts SALT 6 tb SUGAR
3 EGGS, SEPARATED
Page 241
Preheat OVEN TO 350 f. Sft together four, bakng powder, and sat.
Beat egg yoks n a sma bow, rapdy, unt very thck and emon
coored, addng amond and vana favorngs durng the beatng.
Wth cean beaters, beat the egg whtes unt stff and shny; begn
to add sugar, not more than 1 Tabespoon at a tme, and beat
constanty. Contnue to beat rapdy unt whtes are very stff and
gossy. Genty fod n the beaten egg yoks. In the same manner fod
n the dry ngredents unt we mxed. Usng a sma spatua and a
measurng tabespoon, measure and droop onto ungreased bakng sheets,
spacng 2 nches apart. Bake for 10 mnutes unt ght and goden
brown. Remove at once from sheet to coo.
one servng = 4 cookes = 1 bread exchange CHO 11, PRO 2, FAT 2, CAL
67, Na 94
Tte: Dabetc Orange Sunbeams
Yed: 12 servngs
1 1/2 c Four 1 Egg
1 ts Bakng powder 2 tb Orange |uce
1/4 ts Sat 2 tb Grated orange rnd
1/2 c Shortenng 1 1/2 ts Sucary
1/2 c Rasns
Sft together four, bakng powder and sat. Cut n shortenng unt
crumby.
Add a at once; rasns, eggs, orange |uce, orange rnd and
sucary.
Mx we. Make nto sma bas; fatten on cooke sheet. Bake 12 to
15 mnutes at 375 degrees.
FROM: LORI NORMAN (RFHH52E)
Tte: Ouck and Tasty Chcken Soup
Categores: Dabetc, Soups/stews, Man dsh, Poutry, Crockpot
Yed: 4 cups
1 1/2 c Chcken; cooked dced. 1/4 c Ceery; dced fne
Page 242
1 1/2 c Chcken broth; 1/2 ts Thyme;
1 c Water 1/2 tb Arrowroot;
2 tb Onon; chopped fne 1 tb Water;
Smmer frst seven ngredents for about 10 mnutes. Make paste of
arrowroot and 1 tb water, add to soup. Cook unt cear and smooth
(takes |ust a few seconds.
Food Exchange per servng: 2 3/4 LEAN MEAT EXCHANGES CAL: 185
THAT'S ALL!!
Source: Recpes for Dabetcs by Be Ltte
(2 amost 2 1/2 years ago I was dagnoss as Dabetc, ths was one
of the frst of servra books I prechased, then I found a EARLY
verson at the thrft store. Both are so dfferent.)
Tte: Curred Potato Chowder
Yed: 8 servngs
-------------------CURRIED POTATO CHOWDER------------------------
Ove O cookng Spray; -peeed dced
2 g Onons, about a b thny 1/4 c Dry whte wne;
-sced 1 tb Dry Engsh mustard;
1 c Garc; mnced 1 c Pan nonfat yogart;
1/8 ts Sugar; Grated emon zest of garnsh
3 c Beef stock; Thn cucumber sces for
2 g Russet potatoes; about 2 bs -garnsh
-------------------CORN CHOWDER VARIATION------------------------
1/2 c Corn Kernes; fresh or 1 tb Turkey bacon; chopped cooked
-deforsted
CURRIED POTATO CHOWDER:
In a arge nonstck covered sket that has been ghty sprayed wth
cookng spray, cook onons and garc over ow heat unt onons wt,
about 15 mnutes. Str frequenty. Uncover, str n sugar, and
contnue to cook, strrng often, unt onons begn to brown.
Meanwhe, n a arge saucepan. brng stock to a bo. Add potatoes,
reduce heat to a smmer, and cook unt potatoes are tender when
perced wth a fork, about 15 mnutes. Add onons. Add wne to
sket; str to ossen any browned bts. Add wne mxture to potato
mxture. Return to soup to a smmer. Cook for another 5 to 10
mnutes, unt potatoes begn to fa apart and soup thckens. Str
n curry powder and dry mustard. Remove soup from stove; str n
yogurt. Return soup to stove; heat through. Do not aow to bo.
Lade nto hot soup pates; wth grated emon zest and cucumber
Page 243
sces. ( I woud add nstant potatoes to make thcker potato soup)
CORN CHOWDER VARIATION: Omt curry powder, dry mustard, and pan
nonfat yogurt. Chop onon and potatoes nto sma dce. Cook as
drected unt potatoes are |ust tender. Add corn |ust before
servng. Garnsh wth each servng wth chopped turkey bacon.
Food Exchanges per servng for Curred Potato Chowder
2 BREAD/STARCH EXCHANGES CAL: 137; PRO: 4g; CAR: 30g; FAT: TRACE;
CHO: 1mg; SOD: 45mg;
Food Exchanges per servng for Corn Chowder Varaton 2 BREAD/STARCH
EXCHANGES CAL: 129g; PRO: 3g; FAT: TRACE; CHO: 1mg; SOD: 36mg;
Source: |osn Dabetes Gourmet Cookbook by Bonne Sanders Pon,
Ph.D., and Frances Towner Gedt wth the nutrton servers staff of
|osn Dabetes Center.
Broght to you and yours va Nancy O'Bron and her Mea-Master.
Tte: Impossbe Taco Pe
Categores: Dabetc, Meats, Bsquck, Man dsh, Cheese/eggs
Yed: 6 servngs
1 b Ground beef 3 Eggs
1/2 c Onon; chopped 1 c Cheddar cheese; shredded
2 Enveopes taco seasonng;dry 1/4 Head ettuce; shredded
3/4 c Bsquck 1 Tomatoe; dced
1 1/4 c Mk 1/4 c Rpe oves; sced
Preheat oven to 400. Grease pe pate, 10x1 1/2", or square bakng
dsh, 8x8". Cook and str the gr. beef and onon n 10" sket
unt beef s brown; dran. Str n seasonng mx; spoon nto pe
pate. Beat bakng mx, mk and eggs about 1 mn wth wre whsk or
hand beater or t amost smooth. Pour nto pe pate. Bake about
25 mn. or t knfe nserted n center comes out cean. Sprnke
wth cheese. Bake about 2 mn. onger or t cheese s meted. Coo 5
mn. Garnsh wth ettuce, tomatoe and oves. FOR 1/2 RECIPE; Use 1
qt square or round casseroe. Decrease bakng mx to 1/2 c., mk to
3/4 c. and eggs to 2. Dvde remanng ngred. amts n haf. Decrease
beat tme to 10 sec. n bender or 30 sec. wth wre whsk or hand
beater.
Increase bake tme to 30-35 mn. HIGH ALT>For the 1/2 recpe ony
use 1 1/2 qt round or 1 qt. square casseroe. no other ad|.
necessary. FROM; BISOUICK RECIPE CLUB LISA CRAWLEY TSPN00B
Page 244
Tte: Moroccan Chcken
Categores: Dabetc, Poutry, Low-fat/ca
Yed: 6 servngs
3 b Chcken; cut nto servng 2 Bay eaves
-peces or 1/2 ts Ground aspce
4 Spt chcken breasts 1 ts Dred thyme eaves
8 Dred fgs; snpped 1/2 c Green peper; chopped
1 8-oz can tomato sauce -optona
1/2 c Onon; chopped 2 T Sesame seeds; toasted or
2 c Garc; mnced 2 T Amonds; svered
1/4 c Whte wne or appe |uce
Skn chcken. Pace n a pot or hearty sket. Add remanng
ngredents, except sesame seeds or amonds. Cover and cook n a sow
cooker about 6 hours or cook n oven on ow heat about 2 hours. For
faster cookng, brng to a bo on top of range, reduce heat to ow,
and cook for 20-35 mnutes dependng on thckness of chcken peces.
Sprnke sesame seeds or amonds on top before servng. Ths makes
sx 3-oz servngs.
Food Exchanges: 3 ean meats, 1 frut, 1 vegetabe. Caores per
servng: 241, Proten 22 g, Carbohydrate 22 g, Fat 7 g, Sodum 270
mg, Potatosum 553 mg, Choestero 55 mg.
Source: Speca Ceebratons and Partes Cookbook, Amercan Dabetes
Assocaton.
Shared and MM by |ud M. Pheps
Tte: Gf Mape Bean Tarts
Categores: Dabetc, Desserts, Beans
Yed: 24 servngs
24 Guten-fr.unbaked tartshes 2 Eggs
FILLING 1/3 c Brown sugar
1 c Cooked whte kdney beans 1/4 c Butter or margarne, meted
1/2 c Mape syrup 1/2 c Rasns
NOTE: Guten-free pastry made wth bean four s ower n fat than
reguar pastry.
Combne a ngredents except rasns n a food processor or bender.
Dvde rasns eveny among tart shes. Pour fng over rasns,
fng medum-sze tart shes 3/4 fu.
Bake at 350 F for 20 mnutes or unt crust s goden brown and
fng set. Makes 24 tarts.
Page 245
1 tart = 131 caores, 1/2 starch, 1 frut, 1 fats & os choce 5
grams tota fat, 1 gram saturated fat, 17 mg choestero, 2 grams
proten, 17 grams carbohydrate, 46 mg sodum, 158 mg potassum.
Moderate fbre.
not tested by Ezabeth Roder Feb 94
Tte: Appe Cheese Icng
Categores: Dabetc, Cakes, Desserts, Low-fat/ca
Yed: 1 servngs
2 Sweet dessert appes 200 g * 1/3 c Skm mk cheese or cottage
1 ts Powdered geatn dssoved Coorng (optona)
4 tb Hot water (for geatn)
2 appes, cored and sced. Suggested Goden Decous - stay whte
when cooked. Cook the appes to a soft pup n a tte water and
aow to coo. Pace n a bender wth the dssoved geatn, cheese
and coorng, and bend to a smooth puree. Leave to set, then spread
on the cake and ppe f desred.
Ths spread, covered, keeps we n the refrgerator and may be
deep-frozen.
Suggested uses: Chd's brthday cake, sab cake cut n squares and
decorated wth a bob of cng topped wth a pece of frut,
ow-caore spread for pan cookes or scones. 5 ca n 2 tsp.
Tota recpe: 160 ca, 25 g (2 1/2 unts) carbohydrate, 4 g fber, 13
g proten, 2 g fat.
Source: The Dabetcs' Cookbook by Roberta Longstaff pubshed n UK
and Canada 1984.
Tte: Fruty Chews
Categores: Dabetc, Desserts, Kds, Snacks, Fruts
Yed: 1 servngs
3 c Appe |uce, or Orange-pneappe |uce
Grape |uce, or 5 Geatn enveopes
Orange |uce, or
Soften geatn n 1 cup frut |uce n medum mxng bow. Brng one
cup |uce to a bo and str n geatn/|uce mx. Contnue strrng
Page 246
unt geatn s dssoved. Add remanng cup of |uce. Pour nto 8
nch square pan and refrgerate unt frm.
*Kds ove these cut wth cooke cuuters nto ther favorte shapes.
*Hoday treats are aways wecome - orange-pneappe pumpkns at
Haoween, red frut-berry bes at Chrstmas, use your magnaton
and en|oy! *A drop of food coorng n whte grape |uce w
transform t to any "season". *Great n a candy dsh for nbbers.
Exchanges = 1/2 frut Servngs are as foows: Orange-pneappe chews
= 5 squares Appe chews = 5 squares grape chews = 4 squares orange
chews = 5 squares 30 ca, 7.5 carbs, no pro or fat.
Tte: Fresh Strawberry Sherbet
Categores: Dabetc, Desserts, Fruts
Yed: 8 servngs
1/3 c Appe |uce concentrate OR: 1/2 c Water
Frut and berry concentrate 5 c Fresh strawberres
1 tb Lemon |uce
Wash and stem berres. In a bender or food processor combne
concentrate, water and emon |uce. Add haf the berres. Cover and
bend t smooth. Add remanng berres and contnue bendng t
smooth. Put n freezer contaner and freeze.
Exchanges = 3/4 frut exchange. Per servng = 50 ca, 12.5 carbs, no
proten or fat.
Tte: Refrgerator Cookes
Yed: 32 servngs
1/2 c Butter or Margarne 1 c Four
1 Egg 1 c Dates, unsugared, chopped
2 ts Vana 1 c Coconut, shredded
1 ts Bakng powder 1 c Wanuts or Pecans
ds Sat
Cream butter, egg and vana unt mxed and fuffy. Beat n dry
ngredents graduay mxng we after each addton. Mx n dates,
coconut and 1/ c of the nuts. Form dough nto two 1-1/2 nch ogs.
Ro ogs nto remanng nuts (1/4 c each). Wrap n waxed paper and
ch (or freeze) unt frm enough to sce. Preheat oven to 350
degrees. Sce cookes 1/4 nch thck and pace on a nonstck cooke
sheet. Bake 10-12 mnutes unt ght goden brown. Coo on wre
Page 247
racks.
2 cookes = 1 fat, 1/2 frut, 1/4 brd, 95 ca. carbs = 11.5, pro = 1,
f = 5
Approved by the Dabetes Assoc.
Tte: Kds Snackn' Corn
Categores: Dabetc, Kds, Snacks
Yed: 9 servngs
9 c Corn, popped 1/3 c Peanut butter
1 tb Butter or margarne
Pop the corn. Ths recpe s cacuated on corn popped n an ar type
popper wthout added fat for fewer caores.
Over ow heat met the butter or margarne wth peanut butter unt
runny. Drzze over the popcorn and mx we. Spread n shaow
bakng pans and bake n a 375 degree oven for 10 mnutes, strrng 2
or 3 tmes. The corn w crsp and toppng w set.
1 cup = 107 ca. 1/3 brd, 2/3 hgh fat meat exch, 1/3 fat exch.
Carbs = 5 Pro = 6 f = 7
En|oy! :D Amercan Dabetes Approved
Tte: Popcorn Snacks
Categores: Dabetc, Kds, Nuts/grans, Snacks
Yed: 1 servngs
3 c Popped Corn
3 cups = one servng.
For a TV snack, or somethng to take to the show or the ba game that
stays fresh and crsp, try seasoned popcorn.
Pop corn wthout fat usng drectons on popper and season to taste
wth any of the foowng:
Butter Favored Sat Taco Seasonng Garc Sat Onon Sat Parmeson
Cheese Dred Herbs Hckory Favored Sat (Great outdoors) Seasoned
Sat
* To share wth your feathered frends:
Strng eft-over popcorn and hang outsde for a heathy treat for
Page 248
the
brds. It's fun to watch them eat! In the beak wnter months the
brds woud ove a bt of bacon fat rubbed on the eft-over corn.
1 servng (3 cups) = 80 ca, 1 bread servng. C = 15 P = 3 F = Trace
Approved by the Amercan Dabetes Assoc.
Tte: Freezer Ice Cream - Sugar Free
Yed: 16 servngs
------------------------INGREDIENTS-----------------------------
8 c PET Lte mk 8 Pneappe, sces, canned
1/2 c Sugar Subst. equvaent 16 T Pneappe |uce, from can
4 c Strawberres 2 c Orange |uce
Drectons: Put a ngredents n a home freezer and freeze
accordng to nstructons.
Makes 16 1-Cup Servngs.
Exchanges: Each Servng equas 1 Mk and 3/4 Frut.
Caores: 125
From Fes of A.Broaddus 6/24/93
Tte: Sugaress Frut Nut Muffns
Categores: Dabetc, Ouckbreads, Fruts, Nuts/grans, Breads/bm
Yed: 6 servngs
1 c Chopped Dates 2 Eggs, beaten
1/2 c Rasns 1 ts Vana, extract
1/2 c Chopped prunes 1 c A-purpose four
1 c Water 1 ts Bakng soda
1/2 c Margarne, cut nto pats 1/2 c Chopped nuts
In a saucepan, combne dates, rasns, prunes, and water. Brng to a
bo and bo 5 mnutes. Str n margarne and sat. Set asde to
coo. Add remanng ngredents to frut; str |ust unt dry
ngredents are mostened. Spoon nto greased mn-muffn pans.
Bake at 350 degrees for 15 mnutes (f desred, bake n a 11" x 7" x
2" bakng pan for 30 mnutes). Yed: 32 muffns
Dabetc Exchanges: One mn-muffn equas, 1/2 frut, 1 fat, 1/2
starch; aso 94 caores, 52 mg sodum, 14 mg choestero, 12 gm
SOURCE: Fern Abertson, Spokane, WA Country Woman Magazne Sept/Oct
Page 249
92
Tte: Peanut Butter/bran Muffns
Categores: Dabetc, Ouckbreads, Nuts/grans, Hodays, Vegetaran
Yed: 8 servngs
1/2 c Whoe Wheat Four 1 Egg
1/3 c Bran 1/4 c Peanut Butter
2 ts Bakng Powder 1/2 c Lowfat Mk
1 tb Sugar 1/3 c Peanuts, chopped
Combne the four, bran, bakng powder and sugar n a bow. Add the
remanng ngredents and bend.
Spoon nto oed muffn tns or paper muffn cups.
Makes 8
One Muffn = Caores: 140 Carbohydrates: 12 Proten: 6 Fat: 9
Exchange Vaue: 1 Bread Exchange + 2 Fat Exchanges
Tte: Oatmea-Banana Muffns
Categores: Dabetc, Ouckbreads, Fruts, Nuts/grans, Vegetaran
Yed: 12 servngs
3 c Whoe Wheat Four 1 Egg
3/4 c Roed Oats 2 tb Vegetabe O
1 tb Bakng Powder 1 1/2 c Lowfat Mk
1/2 ts Ground Cnnamon 1 sm Banana, cubed
1/4 ts Ground Nutmeg 1/4 c Sunfower Seeds, toasted
1 tb Sugar
Combne the four, oats, bakng powder, cnnamon, nutmeg and sugar
n a bow. Add the remanng ngredents and bend.
Page 250
Makes 12
Exchange Vaue: 1 Bread Exchange + 1 Frut Exchange + 1 Fat Exchange
Tte: Vegetabe Confett
Categores: Dabetc, Vegetabes, Hodays, Vegetaran
Yed: 2 servngs
1 sm Zucchn, shredded 1 sm Onon, sced thn
1 sm Yeow Squash, shredded 2 tb Water
2 Carrots, shredded 2 ts Margarne
Combne the zucchn, yeow squash, carrots, onon and water n a
sket. Cover and cook over medum heat for 4 to 5 mnutes, or unt
the vegetabes are tender. Add the margarne. Saute, uncovered, unt
a the mosture has evaporated. Serve mmedatey.
Serves 2
Exchange Vaue: 2 Vegetabe Exchanges + 1 Fat Exchange
Tte: Whoe Wheat Pzza
Categores: Dabetc, Vegetabes, Vegetaran, Man dsh
Yed: 8 servngs
1 c Warm Water (110 to 115 1/2 ts Caraway Seeds
-degrees) 1/4 ts Garc Powder
1 pk (or 1 tabespoon) Actve Dry 1 1/4 To 1-1/2 c Whoe Wheat Four
-Yeast -or- 1/2 c Tomato Sauce -or- Pzza
1 Ck Yeast -Sauce
1 tb Honey 1/2 To 1 tb Dred Oregano
1 c Whoe Wheat Four 1 c Raw Brocco Peces
Page 251
1/2 ts Sat 1 c Raw Mushroom Sces
1 tb Vegetabe O 8 oz Part Skm Mozzarea Cheese,
4 oz Cheddar Cheese, grated -shredded
1/2 ts Back Pepper, ground
Combne the water, yeast, honey and the 1 cup of whoe wheat four n
a arge bow. Beat 100 tmes unt mxture s smooth. Let rse n a
warm pace for 15 mnutes. Add the sat, o, Cheddar cheese, pepper,
caraway seeds, garc powder and 1-1/4 to 1-1/2 ups whoe wheat
four. Mx we and et the dough rest for 5 mnutes.
Pat out the dough onto a bakng sheet for 1 arge pzza or dvde the
dough n haf and make two medum-sze pzzas.
Top wth the pzza sauce, oregano, vegetabes and mozzarea. Bake n
a 400 degree oven for 15 to 20 mnutes.
Serves 8
Exchange Vaue: 2 Medum-Fat Meat Exchanges + 2 Bread Exchanges + 1
Vegetabe Exchange
Tte: Dy Rce Muffns
Categores: Dabetc, Ouckbreads, Rce, Vegetabes, Hodays
Yed: 8 servngs
1 c Four -mnced
1 tb Sugar 2 tb Parsey Leaves, freshy
1 tb Bakng Powder -mnced -or-
1 Egg 2 tb Parsey Fakes, dred
1/2 c Lowfat Mk 2 tb D Weed, freshy mnced
2 tb Vegetabe O --or-
1/4 c Rce, cooked 2 ts Dred D
2 tb Green Onon (scaon),
Keywords: ovo-acto
Combne the four, sugar and bakng powder n a bow.
Str to mx. Beat the egg, mk and o together. Add to the four
mxture aong wth the remanng ngredents. Mx |ust unt the
batter s bended.
Page 252
F about three-fourths fu.
Bake n a 400-degree oven for 12 to 15 mnutes, or unt brown.
Makes 8
Exchange Vaue: 1 Bread Exchange + 1 Fat Exchange Source: Hoday
Cookbook, Amercan Dabetes Assocaton, ISBN 0-13-024894-0, by Betty
Wedman, M.S.,R.D.
Tte: Sweet-And-Sour Green Beans
Categores: Dabetc, Vegetabes, Hodays, Vegetaran, Sde dshes
Yed: 4 servngs
10 oz Package Frozen Green Beans 2 tb Wne Vnegar, red or whte
1/2 c Water 1 tb Margarne
1 Bay Leaf 1 pk Equa Sweetener
4 Whoe Coves
Combne the beans, water, bay eaf and coves n a saucepan. Cook
unt the beans are tender, about 3 mnutes. Dran off the water.
Add the vnegar and margarne. Saute for 3 mnutes.
Remove the bay eaf and coves. Sprnke on the sweetener and serve.
Serves 4
Exchange Vaue: 1 Vegetabe Exchange + 1/2 Fat Exchange
Tte: Chaah - (Hoday Twst Bread)
Categores: Dabetc, Hodays, Breads/bm
Yed: 18 servngs
1 pk (or 1 tabespoon) Actve Dry 1/2 ts Sat
-Yeast 1 Egg
2 tb Sugar 2 tb Vegetabe O
Page 253
1/4 c Warm Water (110 to 115 1 1/4 c Water
-degrees) 1 Egg, beaten
2 c A-Purpose Four 1 tb Poppy Seeds
2 To 2-1/2 c Whoe Wheat Four
Dssove the yeast and sugar n the 1/4 cup of warm water. Let stand
for 5 mnutes.
Combne the fours and sat n a mxng bow. Make a we n the
center of the four mxture and add the egg, o, yeast mxture and
remanng 1-1/4 cups of water. Mx we. Knead the dough on a foured
board, addng more whoe wheat four unt the dough s smooth and
eastc. Pace n an oed bow. Cover wth a damp towe and et rse
unt doubed, about 1 hour.
Dvde the dough nto three parts. Ro each thrd nto a strp
about 15 nches ong. Brad the strps together and pace on a
ghty-oed bakng sheet.
Brush wth the beaten egg. Sprnke on the poppy seeds. Cover and
et rse unt doubed.
Bake n a 375-degree oven for 40 to 45 mnutes, or unt goden
brown.
Serves 18
Exchange Vaue: 1-1/2 Bread Exchanges Source: Hoday Cookbook,
Amercan Dabetes Assocaton, ISBN 0-13-024894-0, by Betty Wedman,
M.S.,R.D.
Tte: Kaese Bntzes - (Roed Cheese Pancakes)
Categores: Dabetc, Hodays, Vegetaran, Cheese
Yed: 6 servngs
1 c Dry Cottage Cheese 1 c Lowfat Mk
1 c Pot Cheese -or- Lowfat 3 Eggs
-Rcotta Cheese Vegetabe O
1 Egg 2 tb Margarne
1 tb Sugar Pan Lowfat Yogurt
1 c Four
Keywords: breakfast
Make the cheese fng by beatng cottage cheese, pot cheese, 1 egg
and sugar together. Combne the four and mk wth the 3 eggs. Beat
to make a smooth batter.
Page 254
Heat a 6- or 8-nch sket. Coat wth vegetabe o and pour n 2
to 3 tabespoons of the batter. Tt the pan to dstrbute the
batter over the bottom of the sket. Cook unt the dough s frm
and browned.
Remove from the pan and pace on a ghty-oed pate wth browned
sde up. Spoon 1 tabespoon of fng onto the edge of the pancake.
Ro up by brngng the edge wth the fng to the center of the
pancake, fod n each sde, and fod over once more to make a seaed
pouch. Contnue wth the rest of the batter.
When ready to serve, heat the margarne n a sket.
Fry the bntzes unt goden brown on a sdes.
Serve wth yogurt.
Serves 6
One Servng of 2 Bntzes= Caores: 272 Carbohydrates: 20 Proten:
16 Fat: 14 Sodum: 150 Potassum: 178 Choestero: 193
Exchange Vaue: 2 Lean Meat Exchanges + 1 Bread Exchange + 2 Fat
Exchanges
Tte: Whoe Wheat Buttermk Pancakes
Categores: Dabetc, Hodays, Pancakes, Vegetaran, Breakfast
Yed: 12 servngs
1/2 c Whoe Wheat Four 1 Egg
1/2 c Unbeached Whte Four 1 c Buttermk -or- Sour Mk (1
1 ts Sugar -cup owfat mk + 1
1 ts Bakng Powder -tabespoon vnegar)
1/2 ts Bakng Soda 2 tb Vegetabe O
1/4 ts Sat
Str together the fours, sugar, bakng powder, bakng soda and sat.
Beat the egg, mk and o together. Add the quds to the four
mxture and str |ust unt bended.
Pour the batter onto a greased hot grdde.
Serve wth fresh frut sces, unsweetened appesauce or ow-caore
syrup.
Makes 12 4-nch pancakes
Page 255
Two Pancakes = Caores: 114 Carbohydrates: 18 Proten: 4 Fat: 3
Exchange Vaue: 1 Bread Exchange + 1/2 Fat Exchange
Source: Hoday Cookbook, Amercan Dabetes Assocaton,
Tte: Ice Cream, Low Fat, Frdge
Yed: 8 servngs
------------------------INGREDIENTS-----------------------------
8 oz Pet Lte Mk 1 t Vana
4 pk Sugar Substtute
-----------------ADD: ONE OF THE FOLLOWING----------------------
1 Peach, peeed and dced 4 oz Orange |uce
1 Banana 1 c Strawberres
2 s Pneappe wth |uce
Drectons: Mx a together and put n freezer of refrgerator unt
hardened. Remove - break up - put n bender and whp unt creamy.
Serve.
Caores: 75 ca. Exchanges: 1/2 Mk and 1/2 Frut
From Fes of A.Broaddus 6-24-93
Tte: Avocado Banana Spread
Yed: 1 servngs
1/2 c Mashed rpe banana 1/2 c Mashed rpe avocado
-(mash wth fork) 1 tb Lemon |uce
Bend ngredents n a food processor or bender. Heat to a bo n a
saucepan; turn to ow and smmer, strrng occasonay, unt mxture
reaches desred thckness. Yeds 1/2 cup. Source: Sweet & Sugarfree
Shared by: Shrey Goos
Page 256
Tte: Orange Muffns
Yed: 12 servngs
2 c Four 1 Eggs
2 ts Bakng powder 3/4 c Orange |uce
1/2 ts Bakng soda 1/4 c Butter
1/4 ts Sat 1 tb Mk
1 tb Orange pee, grated 1 ts Vana
Preheat oven to 400. Grease 12 muffn cups or ne wth paper
ners; set asde. Combne dry ngredents (ncudng orange pee)
n medum bow. Combne and add egg, orange |uce, meted butter,
mk, and vana; mx |ust unt dry ngredents are mostened.
Spoon batter nto prepared cups, fng each cup 1/2 fu. Bake
18-20 mnutes, unt goden brown. Let coo n pan on wre rack 5
mnutes. Remove from pan. Serve warm or at room temperature.
Nutrton nformaton per muffn: 127 caores, 3 gm proten, 18 gm
carbohydrate, 5 gm fat, 28 mg choestero, 196 mg sodum, 1 dabetc
starch/bread exchange, 1 dabetc fat exchange
Source: "Sugar-Free Desserts," the December 1992 ssue of _Favorte
A-Tme Recpes_ magazne From the recpe fes of Syva Steger,
GEne THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at
net/node 004/005
Tte: Appe-Wanut Muffns
Yed: 12 servngs
2 c Four 2/3 c Appe |uce concentrate
2 ts Bakng powder 1/3 c Butter
1 1/2 ts Cnnamon, ground 1 ts Vana
1/4 ts Nutmeg, ground 2 md Appes
1/4 ts Sat 1/2 c Wanuts, chopped
2 Eggs
Preheat oven to 350. Pee, seed, and fney chop appes. Grease 12
muffn cups or ne wth paper ners; set asde. Combne dry
ngredents n medum bow. Combne and add eggs, appe |uce
concentrate, meted butter, and vana; mx |ust unt dry
ngredents are mostened. Str n appe and wanuts. Spoon batter
nto prepared cups, fng each cup 3/4 fu. Bake 25 mnutes, unt
goden brown. Let stand n pan on wre rack 5 mnutes. Remove from
pan. Serve warm or at room temperature.
Cooed muffns may be wrapped securey and frozen up to 3 months.
Page 257
Nutrton nformaton per muffn: 199 caores, 4 gm proten, 25 gm
carbohydrate, 9 gm fat, 49 mg choestero, 183 mg sodum, 1/4 dabetc
starch/bread exchange, 1-3/4 dabetc fat exchange, 1/2 dabetc frut
exchange.
net/node 004/005
Tte: Peach Meba Layer Cake Supreme
Yed: 8 servngs
2 c Four 1 c Appe |uce concentrate
2 ts Bakng powder 1 1/2 c Peaches, sced
1/4 ts Sat 2 c Raspberres
1/2 c Butter 1/3 c Peach pourabe frut
3 Egg yoks 1/3 c Raspberry frut spread
1 ts Vana
3 tb peach frut spread combned wth 2 tb warm water may be
substtuted for the pourabe frut.
Preheat oven to 375. Grease and four two 8" round cake pans. Combne
four, bakng powder, and sat; set asde. Beat softened butter at
medum speed unt ght and fuffy. Bend n egg yoks and vana.
Aternatey add dry ngredents and appe |uce concentrate, beatng
we after each addton; spread eveny nto prepared pans. Bake 20
mnutes, unt goden brown and wooden pck nserted n centers comes
out cean. Coo 10 mnutes n pans on wre racks. Remove from pans;
coo competey.
Dran peaches. Combne peaches, raspberres, and pourabe frut; mx
ghty. Spread frut spread eveny over one cake ayer; top wth
second cake ayer. Spoon frut mxtore over top of cake, ettng
excess frut mxture drp down sdes.
Nutrton nformaton per sce: 390 caores, 5 gm proten, 62 gm
carbohydrate, 14 gm fat, 111 mg choestero, 314 mg sodum, 1-1/2
dabetc starch/bread exchange, 3 dabetc fat exchange, 2-1/2
dabetc frut exchange.
net/node 004/005
Page 258
Tte: Strawberry Cheesecake
Yed: 10 servngs
24 oz Cream cheese 4 Eggs
1 c Strawberry pourabe frut 2 ts Vana
1 ts Vana 1 c Sour cream
1/4 ts Sat Strawberres; sced
3/4 c strawberry frut spread combned wth 1/4 c warm water may be
substtuted for the pourabe frut.
Do not use reduced-caore sour cream.
Preheat oven to 325. Beat softened cream cheese n arge bow unt
creamy. Bend n pourabe frut, vana, and sat. Add eggs, one at
a tme, beatng we after each addton. Pour nto greased 9"
sprngform pan. Bake 50 mnutes.
Combne sour cream and vana; mx we. Carefuy spoon over warm
cheesecake. Bake another 10 mnutes, or unt |ust set. Turn oven
off; eave cheesecake n oven, wth door cosed, 30 mnutes. Transfer
to wre rack; oosen cheesecake from rm of pan. Coo overnght.
|ust before servng, garnsh wth sced strawberres.
medum-fat meat exchange, 5 dabetc fat exchange, 1-1/4 dabetc
frut exchange
net/node 004/005
Tte: Frut and Nut Coffee Cake Rng
Yed: 10 servngs
1/2 tb Yeast 2 Eggs
1/2 c Water, warm 1/2 c Aprcot frut spread
3 c Four 6 oz Frut, dred
1 ts Sat 1/2 c Pecans, chopped
1 ts Cardamom, ground 1 ts Water, cod
1/3 c Butter 1 c Four
Page 259
1/3 c Appe |uce concentrate 1 Eggs
Chop dred frut.
Dssove yeast n warm water; et stand 10 mnutes. In arge bow of
eecrc mxer, combne four, sat, and cardamom. Whe mxng on ow
speed wth dough hook, graduay bend n yeast mxture, butter, appe
|uce concentrate, and eggs. Beat 2 mnutes at medum speed. Beat n
enough remanng four to form stff dough. Contnue to beat unt
dough s smooth and eastc. (Dough may be kneaded by hand on ghty
foured surface unt smooth and eastc, about 10 mnutes. Or may
be mxed n breadmaker.) Let rest 20 mnutes.
Ro out dough on ghty foured surface to 22"x12" rectange. Spread
frut spread eveny down center of rectange, eavng 1" border aong
both ong sdes. Sprnke frut bts and nuts eveny over frut
spread. Startng at one ong sde, ro dough up tghty; pnch seam
to sea. Pace on greased cooke sheet. Brng ends of ro rogether
to form rng; pnch ends together to sea, usng water f necessary.
Wth scssors or sharp knfe, make dagona cuts, about 1" apart,
nto top of rng. Let rse n warm pace 30 mnutes. (Dough w not
doube n voume.)
Preheat oven to 375. Beat together egg and cod water; brush over
rng. Bake 25-30 mnutes, unt goden brown. Immedatey remove
from pan. Coo on wre rack. Serve warm or at room temperature.
dabetc starch/bread exchange, 2-1/4 dabetc fat exchange, 2
A-Tme Recpes_ magazne MM by Syva Steger, GEne THE.STEIGERS,
CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
Tte: Macadama Nut Crunches
Yed: 24 servngs
1 Eggs 1 1/4 c Four
2 md Bananas; mashed rpe 1/3 c Coconut, faked unsweetened
1/3 c Butter; meted 1/2 ts Bakng powder
1/4 c Pneappe frut spread 1/2 ts Sat
1 ts Vana extract 3 1/2 oz Macadama nuts; chopped
Preheat oven to 375. Combne egg, banana, butter, frut spread, and
vana n medum bow. Add four, coconut, bakng powder, and sat;
mx we. Str n nuts. Drop tabespoonsfu of dough 2" apart onto
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ghty greased cooke sheets. Bake 10-12 mnutes, unt ghty
browned.
Coo on wre racks. Store n tghty covered contaner.
Nutrton nformaton per cooke: 96 caores, 1 gm proten, 9 gm
carbohydrate, 6 gm fat, 16 mg choestero, 83 mg sodum, 1/3
dabetc starch/bread exchange, 1-1/4 dabetc fat exchange, 1/4
Tte: Raspberry Amond Layer Cake
Categores: Dabetc, Desserts, Cakes, Fruts, Nuts/grans
Yed: 8 servngs
----------------FAVORITE ALL-TIME REC; 12/92---------------------
----------------------------CAKE---------------------------------
3 Egg yoks 2 ts Bakng powder
1 c |uce, appe, concentrated 1/4 ts Sat
3/4 c Butter 1/3 c Amonds, chopped
1 ts Extract, amond 4 Egg whtes
2 1/2 c Four 1/4 ts Cream of tartar
--------------------------FROSTING-------------------------------
1 c Cream, heavy 2 tb Lqueur, amond
1/2 c Frut spread, raspberry 1/3 c Amonds, svered
Met butter; et coo.
Preheat oven to 350. Grease and four 2 9" round cake pans; set
asde. Beat egg yoks n arge bow. Bend n appe |uce
concentrate, butter, and extract. Combne four, bakng powder, and
sat. Graduay add to egg yok mxture, beatng unt we-bended.
Str n chopped amonds.
Beat egg whtes wth cream or tartar at hgh speed n sma bow of
eectrc mxer unt stff peaks form. Genty fod nto batter; spread
eveny nto prepared pans. Bake 18-20 mnutes, unt cake s goden
brown around edges.
Coo n pans on wre racks 10 mnutes. Turn cakes onto racks; coo
competey.
Beat cream at hgh speed n sma bow of eectrc mxer unt soft
Z ?bs form. Add frut spread, 1 tb at a tme, beatng unt thck
Page 261
and we-bended. Brush queur eveny over cake ayers; stack
ayers. Frost top and sdes wth whpped cream mxture; press
svered amonds around edge. Garnsh wth fresh raspberres, f
desred.
starch/bread exchange, 7 dabetc fat exchange, 1-3/4 dabetc frut
exchange.
MM by Syva Steger, GEne THE.STEIGERS, CI$ 71511,2253, Internet
syva.steger@unatc.com, moderator of GT Cookbook and PanoNet
Lowfat & Luscous echoes
Tte: Appesauce Cake Squares
Yed: 9 servngs
1/2 c Butter; softened 1/2 ts Bakng soda
2 Eggs 1/4 ts Sat
2/3 c Appe |uce concentrate 1 g Appes; peeed/chopped
1/2 c Appesauce Creamy Toppng
2 c Four 1/2 c Cream, heavy
2 ts Bakng powder 1 ts Vana
2 ts Cnnamon, ground 1/4 ts Cnnamon, ground
Preheat oven to 375. Beat butter n arge bow unt creamy. Bend n
eggs, |uce, and appesauce. Combne dry ngredents. Graduay add
to egg mxture, beatng unt we bended. Str n apps. Spread
batter eveny nto greased 8" square bakng pan. Bake 20-25 mnutes,
unt wooden pck nserted n center comes out cean.
Coo on wre rack. Cut nto squares. Serve warm or at room
temperature, wth Creamy Toppng f desred.
Creamy Toppng: Beat cream n sma bow at hgh speed of eectrc
mxer unt soft peaks form. Beat n vana and cnnamon unt stff
peaks form.
Nutrton nformaton per pece: 229 caores, 4 gm proten, 34 gm
dabetc starch/bread exchange, 1-3/4 dabetc fat exchange, 1
Page 262
Tte: Aprcot Bars
Yed: 18 servngs
2 Eggs 1 1/4 ts Bakng powder
1 c Aprcot 100% frut spread 1/4 ts Sat
1/2 c Butter; meted 3/4 ts Cnnamon, ground
2 ts Vana extract 1/4 ts Aspce, ground
1 c Four 1/8 ts Mace, ground
2/3 c Oats
Preheat oven to 350. Beat eggs n arge bow. Bend n frut spread,
butter, and vana. Add four, oats, bakng powder, sat, and
spces; mx we. Spread dough nto greased 12"x8" bakng dsh. Bake
18 mnutes, unt goden brown and frm to touch.
Coo competey on wre rack. Cut nto 18 bars. Store n tghty
covered contaner.
Nutrton nformaton per bar: 130 caores, 2 gm proten, 17 gm
dabetc starch/bread exchange, 1 dabetc fat exchange, 1/2 dabetc
frut exchange.
Tte: Poppyseed Cake
Yed: 8 servngs
2 Eggs 1 c Four
1/2 c Appe |uce concentrate 1/3 c Poppy seeds
1/3 c Butter; meted 1 1/2 ts Bakng powder
1 tb Lemon pee, grated 1/2 ts Bakng soda
1 tb Lemon |uce 1/8 ts Sat
1 ts Vana
Preheat oven to 350. Beat eggs n arge bow. Bend n |uce,
butter, emon pee, emon |uce, and vana. Combne dry
ngredents. Graduay add to egg mxture, beatng unt we
bended. Pour batter eveny nto greased 9" square bakng pan. Bake
20 mnutes, unt wooden pck nserted n center comes out cean and
edges are goden brown.
Page 263
Coo on wre rack. Serve warm or at room temperature.
Nutrton nformaton per pece: 206 caores, 4 gm proten, 21 gm
carbohydrate, 12 gm fat, 74 mg choestero, 265 mg sodum, 1
dabetc starch/bread exchange, 1/4 dabetc medum-fat meat
exchange, 2 dabetc fat exchange, 1/2 dabetc frut exchange.
Tte: Koacky
Yed: 24 servngs
1/2 c Butter 1/8 ts Sat
3 oz Cream cheese 6 ts 100% frut spread
1 ts Vana extract 1 Eggs
1 c Four 1 ts Water; cod
Use varous favors of frut spread.
Combne butter and cream cheese n arge bow; beat unt smooth and
creamy. Bend n vana. Combne four and sat; graduay add to
butter mxture, mxng unt mxture forms soft dough. Dvde dough
n haf; wrap each haf n pastc wrap. Refrgerate unt frm.
Preheat oven to 375. Ro out haf of dough on ghty foured pastry
coth or board to 1/8" thckness. Cut wth top of gass or bscut
cutter nto 3" rounds. Spoon 1/2 ts frut spread onto center of each
dough crce. Beat egg wth water; ghty brush onto edges of dough
crces. Brng three edges of dough up over frut spread; pnch edges
together to sea. Pace on ungreased cooke sheets; brush wth egg
mxture. Pepeat wth remanng dough and frut spread. Bake 12
mnutes, unt goden brown.
Let stand on cooke sheets 1 mnute; transfer to wre rack. Coo
competey. Store n tghty covered contaner.
Nutrton nformaton per koacky: 76 caores, 1 gm proten, 6 gm
dabetc starch/bread exchange, 1 dabetc fat exchange.
Page 264
Tte: |umbo Fruted Oatmea Cookes
Yed: 18 servngs
3/4 c Butter; softened 1/2 ts Bakng soda
3 Eggs 1/2 ts Sat
3/4 c |uce, appe, conc. 1/2 ts Cnnamon, ground
1 1/2 ts Vana 1/2 ts Aspce, ground
1 1/2 c Four 6 oz Frut, dred mxed
1 1/2 c Oats 1/2 c Nuts, chopped
Chop frut.
Preheat oven to 350. Beat butter n arge bow unt creamy. Bend n
eggs, appe |uce concentrate, and vana. Add four, oats, bakng
soda, sat, cnnamon, and aspce; mx we. Str n dred frut
and nuts. Drop scant 1/4 cupfus of dough, 3" apart, onto ghty
greased cooke sheets; fatten sghty. Bake 12-14 mnutes, unt
edges are ghty browned.
Coo 1 mnute on cooke sheets, then transfer to wre racks to coo
competey. Store n tghty covered contaner.
carbohydrate, 11 gm fat, 32% of caores from fat, 56 mg
choestero, 239 mg sodum, 1 dabetc starch/bread exchange,
2-1/4 dabetc fat exchange, 1/2 dabetc frut exchange.
Tte: Chewy Appe Moons
Yed: 18 servngs
3/4 c |uce, appe, conc. 1 1/4 c Four
1/2 c Appes, dred 1/2 ts Bakng powder
2 Eggs 1/2 ts Cnnamon, ground
1/4 c Butter; meted & cooed 1/4 ts Sat
1 ts Vana 1/8 ts Nutmeg, ground
Chop frut. Combne appe |uce concentrate and appes; et stand 10
mnutes.
Preheat oven to 350. Beat eggs n medum bow. Bend n concentrate
mxture, butter, and vana. Add remanng ngredents and mx
Page 265
we. Drop tabespoonsfu of dough 2" onto greased cooke sheets.
Bake 10-12 mnutes, unt frm and goden brown.
Coo wre racks. Store n tghty covered contaner.
choestero, 80 mg sodum, 1/2 dabetc starch/bread exchange, 2/3
dabetc fat exchange, 1/3 dabetc frut exchange.
Tte: Strawberry Rhubarb Pe
Yed: 8 servngs
2 c Rhubarb; sced 1/2 c Frut spread, strawberry
1/2 c |uce, grape 1 c Rhubarb; sced
2 tb Cornstarch 2 Pe crust
1 ts Cnnamon, ground 1/4 c Frut spread, strawberry
1/4 ts Nutmeg, ground 1 Egg yoks
1/4 ts Sat 1 tb Cream, sour
1 pt Strawberres; sced
Rhubarb can be fresh or frozen. Use fresh strawberres. stand 10
mnutes.
Preheat oven to 450. Combne rhubarb and grape |uce n medum
saucepan. Brng to bo over medum heat. Reduce heat to ow.
Smmer, uncovered, unt rhubarb s tender, 8-10 mnutes for fresh or
5 mnutes for frozen; dran.
Combne cornstarch, cnnamon, nutmeg, and sat n medum bow; mx
we. Add strawberres; toss to coat. Str n cooked rhubarb and
frut spread. Str n uncooked rhubarb.
Ro out 1 pe crust to 11" crce and ne 9" pe pate wth t. Trm
pastry and fute edges, seang to edge of pe pate. F she wth
frut mxture and dot wth frut spread. Ro out remanng pastry
to 10" crce. Cut nto 1/2" strps. Form nto attce desgn over
frut. Combne egg yok and sour cream unt we-bended. Brush over
pastry. Bake 10 mnutes.
Reduce oven to 350. Contnue bakng 30 mnutes, unt pastry s
goden brown and fng s hot and bubby. Pe may be covered
oosey wth fo durng ast 30 mnutes of bakng to prevent
overbrownng.
Page 266
choestero, 283 mg sodum, 1-1/2 dabetc starch/bread exchange, 3
dabetc fat exchange, 1-3/4 dabetc frut exchange.
Tte: Bueberry Pe
Yed: 8 servngs
--------------------CREAM CHEESE PASTRY-------------------------
1 1/2 c Four 3 oz Cheese, cream; cubed
1/2 c Butter; cod 1 ts Extract, vana
--------------------------FILLING-------------------------------
2 pt Bueberres 2/3 c Frut spread, bueberry
2 tb Cornstarch 1/4 ts Nutmeg, ground
---------------------------GLAZE--------------------------------
1 Egg yoks 1 tb Cream, sour
Bueberres can be fresh or frozen.
Preheat oven to 425. Cut butter nto four n arge bow, usng
pastry bender or two knves, unt mxture resembes coarse crumbs.
Cut n cream cheese unt mxture forms dough. Bend n vana.
(Pastry may be prepared n food processor, usng stee bade.)
On ghty foured surface or pastry coth, ro out 1/2 dough to 11"
crce. Lne 9" pe pate; set asde.
Combne bueberres and cornstarch n medum bow; toss ghty to
coat. Add frut spread and nutmeg; mx ghty. Spoon nto crust.
Ro out remanng dough to 11" crce; pace over frut mxture.
Turn edges under and fute. Cut severa sts or crce n top crust
to aow steam to escape. If desred, cut eaves from pastry scraps
to decorate top of pe. Bake 10 mntues.
Remove pe from oven; reduce temperature to 350. Combne egg yok
and sour cream; brush ghty over crust. Return pe to oven and
Page 267
choestero, 155 mg sodum, 1-1/2 dabetc starch/bread exchange,
3-1/4 dabetc fat exchange, 1-1/2 dabetc frut exchange.
Tte: Easy Raspberry Chffon Pe
Yed: 8 servngs
1 Pe crust 10 oz Frut spread, raspberry
2 c Cream, heavy Raspberres; optona
6 oz Cheese, cream; softened Leaves, mnt; optona
2 ts Extract, vana
Preheat oven to 375. Ro out pastry to 11" crce; ne 9" pe
pate. Trm and fute edges; prck bottom and sdes wth fork. Bake
15 mnutes, unt goden brown.
Coo competey on wre rack.
Beat cream n sma bow on Hgh unt stff peaks form; set asde.
Combne cream cheese and vana n medum bow; beat unt ght and
fuffy. Bend n frut spread, scrapng sdes of bow frequenty.
Reserve 1/2 c of whpped cream for garnsh; fod remanng whpped
cream nto cream cheese mxture unt no whte streaks reman. Spread
eveny nto cooed pe crust. Ch at east 2 hours.
|ust before servng, spoon reserved whpped cream around edge of pe.
Garnsh wth raspberres and fresh mnt eaves, f desred.
choestero, 191 mg sodum, 3/4 dabetc starch/bread exchange,
7-1/4 dabetc fat exchange, 1-1/2 dabetc frut exchange.
Tte: Lnzer Tart
Page 268
Yed: 8 servngs
1/4 c Butter; softened 1/4 ts Sat
2 Egg yoks 1/4 ts Cnnamon, ground
2 tb |uce, appe, conc. 1/8 ts Aspce, ground
2 ts Extract, vana 1 1/2 c Amonds, ground
1 c Four 10 oz Frut spread, raspberry
1/2 ts Bakng powder
Use banched amonds or hazenuts.
Beat butter n arge bow unt ght and fuffy. Bend n egg yoks,
|uce concentrate, and vana. Combne four, bakng powder, sat,
cnnamon, and aspce; mx we. Str n amonds. Graduay add to
butter mxture, mxng unt we-bended. Spread 1-1/2 c batter
eveny onto bottom of 10" tart pan wth removabe bottom or 10"
sprngform pan. Spread frut eveny over batter, eavng 1" border
around edge. Spoon remanng batter nto pastry bag ftted wth 1/2"
pan or star tp. Ppe batter n attce desgn over frut spread.
Ch 30 mnutes.
Preheat oven to 350. Bake tart 35 mnutes, unt crust s goden
brown and frut spread s bubby. Coo competey on wre rack.
Serve at room temperature.
choestero, 276 mg sodum, 3/4 dabetc starch/bread exchange,
6-1/4 dabetc fat exchange, 2 dabetc frut exchange, 1/2
dabetc medum-fat meat exchange
Tte: Sweet and Sour Cucumber Saad
Yed: 4 servngs
1/2 c Water 2 tb D pcke; chopped fne
1 c Cder vnegar; 1 1/2 ts Sat;
Non-nutrtve sweetener; 2 c Cucumbers; sced thn
-equvaent to 2 tbs sugar 1 Stack ceery; sced thn;
Bo water, vnegar, sweetener, pcke, and sat. Pace cucumbers and
ceery, sces n gass |ar; pour bong gud over; cover and
refrgerate overnght. Dran before servng.
Page 269
Souce: Recpes for Dabetcs by Be Ltte (veron 1985)
Tte: Radsh Ceery Saad
Yed: 4 servngs
1 c Radshes; 1/4 c French Dressng; (ow-ca)
1 c Ceery; sced thn 1 c Lettuce eaves; torn up
Toss radshes, ceery, and dressng together. Refregerate an hour
or so before pacng on ettuce eaves.
Food Exchanges per servng: 1 VEGETABLE EXCHANGE CAL: 8 PER SERVING;
Source: Recpes for Dabetcs by Be Ltte(1985 verson)
Tte: Marnated Vegetabe Toss
Categores: Dabetc, Vegetabes, Vegetaran, Sde dshes, Saads
Yed: 8 servngs
2 c Tomato Wedges; peeed 1/2 c Ceery; cescents
1/2 c Radshes; sced 1/2 c Cucumber; chunks
1/2 md Red onon; thny sced Detetc Itaan dressngs;
Combn a vegetabes n saad bow; pour Itaan dressng over.
Refrgerate overnght.
Food Exchange per servng: 1 VEGETABLE EXCAHNGE CAL: 20(EXCLUDING
DRESSING);
Source: Recpes for Dabetcs by Be Ltte (verson 1985)
Tte: Tomato and Herb Saad
Page 270
Categores: Dabetc, Saads, Sde dshes, Vegetabes, Vegetabes
Yed: 6 servngs
6 sm Tomatoes; peeed 4 tb Mat vnegar;
1 1/2 ts Oregano; 1/2 ts Seasoned sat;
Non-nutrtve sweetener 1/4 ts Pepper;
-equvaent to 1 tb sugar 1 c Lettuce eaves; torn up
Chop 1 1/2 tomatoes fne; comne wth oregano, sweetener, vnegar and
sat. Sce remanng tomatoes, pace on top of ettuce eaves; top
wth vnegar mx; refregerate unt ready to serve.
Food Exchange per servng: 1 VEGETABLE EXCHANGE CAL: 22
Source: Recpes for Dabetcs by Be Ltte(verson 1985)
Tte: Pepper Saad
Yed: 6 servngs
1/2 Head cabbage; 2 c Water;
1 Carrot; chopped fne 1 tb Mayonnase-type dressng;
1/4 c Green pepper; (red/yeow)
Cut cabbage nto sma wedges. Pace haf n bender aong wth
water, carrot, and peper. Bend qucky; turn off and dran at once,
usng qud for bendng wth baance of cabbage, dran once more.
Mx wth mayonnase dressng.
Food Exchange per servng: 1 VEGETABLE EXCHANGE CAL: 26;
Source: Recpes for Dabetcs by Be Ltte(verson 1985)
Tte: Moded Vegetabe Saad
Yed: 4 servngs
1 Enveope Orange geatn; 1/2 c Carrots; shredded
-det or ow-ca 1/2 c Ceery; fney chopped
2 c Bong water; 1/4 ts Ceery seeds;
1/2 c Whte cabbage; chopped
Page 271
Dssove geatn n bong water. Ch unt consstency of egg
whte. Fod n vegetabes and ceery seeds. Pour n 1 quart mod and
rerfrgerate unt frm.
Food Exchange per servng: 1/2 VEGETABLE EXCHANGE CAL: 17
Source: Recpes for Dabetces by By Ltte(verson 1985)
Tte: Seafood Saad
Categores: Dabetc, Saads, Vegetabes, Man dsh
Yed: 4 servngs
1/2 b Devened shrmp; sheed, 1/2 c Amonds; chopped
-cooked ched, and cut n 1 c Low-fat cottage cheese;
-2" peces 2 c Lettuce; torn up
1 tb Green onon; mnced 1 Tomatoe; cut n wedges
3 tb Det saad dressng; 1 ts Parsey sprgs; chopped fne
3 tb Det french dressng;
Mx frst sx ngredents. Dvde eveny on ettuce, garnsh wth
tomato and parsey.
Food Exchange per servng: 2 FAT EXCHANGES + 2 LEAN MEAT EXCHANGES
CAL: 280;
Source: Recpes for Dabetcs by By Ltte(verson 1985)
.
Tte: Eggs Curry
Categores: Dabetc, Eggs, Nuts/grans, Man dsh, Curres
Yed: 4 servngs
6 Eggs; hard boed 1 1/2 tb Arrowroot;
1/4 c Amonds; svered 1 ts Sat
2 tb Det margarne; 1 1/2 ts Curry powder;
1 Onon; 2 c Nonfat mk;
1/2 c Ceery; chopped fne 4 s Toast;
Thny sce sheed eggs. Brown amonds n margarne unt goden
brown. Remove; dran on absorbent paper. In same pan saute onon and
ceery unt goden; str n arrowroot, sat, and curry powder; str
n mk sowy. Cook, strrng constanty, strrng constanty, unt
thck and smooth. Str n sce egg, heat to bo. Pace a sce of
Page 272
toast n the bottom of each of four ndvdua, headed casseroes.
Dvde eggs eveny over the toast; sprnke wth amonds.
Food Exchange per servng: 1 BREAD/STARCH EXCHANGE + 1 1/2 MEDIUM-FAT
EXCHANGES + 1/2 FAT EXCHANGE + 1/2 NONFAT MILK + 1/2 VEGETABLE
EXCHANGES CAL: 275
Source: Recpes for Dabetcs by B Ltte (1985 verson)
.
NOTE: Egg subattue coud be used wth.
Tte: Fsh and Mushrooms
Categores: Dabetc, Fsh, Man dsh, Vegetabes
Yed: 4 servngs
1 g Onon; thny sced ds Sat;
1 tb O ds Pepper;
1 1/2 c Mushrooms; sced thny 1 Stack ceery; sced thn
1 b Fsh fets; (cod, habut 1 tb Soy sauce;
-soe) cut nto 1" sces 1 tb Dry sherry;
Preheat sket(non-stck) and saute onon n o. Add mushrooms and
saute about 2 mnutes, strrng constanty, unt mushrooms wt.
Spread haf of fet sces on mushrooms; sprnke wth sat and
pepper; and remanng fet; sprnke these wth sat and pepper.
Add ceery, soy sauce, and sherry; cook genty, covered, for ten
mnutes.
Food Exchange per servng: 1 VEGETABLE EXCAHNGE + 3 LEAN MEAT
EXCHANGES + 1 FAT EXCHANGE CAL: 200
Source: Recpes for Dabetcs by Be Ltte (1985 verson)
Tte: Shrmp and Rce
Categores: Dabetc, Fsh, Man dsh, Vegetabes, Rce
Yed: 4 servngs
2 c Tomatoes; 1/2 ts Oregano
2 tb Parsey fakes; 3 oz Can tomato paste;
2 c Ceery; sced thn 7 oz (2) pk shrmp; frozen,
1/4 ts Bas; -dvened, sheed
1 1/2 ts Sat 1/2 c Long-gran rce;
Page 273
1/8 ts Pepper;
Mx everythng except rce and shrmp n arge sket, strrng
occasony. Bo genty, uncovered unt ceery n neaty tender
(about 30 mnutes). Str n shrmp; bo unt shrmp are cooked but
st tender (about 5-10 mnutes). Cook rce as drected, omtng
margarne or butter. Serve shrmp over rce.
Food Exchange per servng: 1 BREAD/STARCH EXCHANGE + 2 LEAN MEAT
EXCHANGES + 1 VEGETABLE EXCHANGE CAL: 215
Source: Recpes for Dabetcs by Be Ltte (1985 verson)
Tte: Frankfurter Casseroe(Hot Dog or Hotdog)
Categores: Dabetc, Meats, Man dsh, Vegetabes
Yed: 8 servngs
1 1/4 c Condensed Bean & bacon soup; 1 Green pepper; chopped
1 1/4 c Water; 1/2 c Ceery; chopped fney
2 A-beef frankfurters; (or 2 tb Perpared mustard;
-chcken or turkey franks) 1 c Ready-mx bscut mxture;
-cut nto 1/2" peces -prepared as pk drects
1 Onon; chopped fne
Preheat oven to 375F. Mx a ngredents except bscuts. Bo
genty 5 mnutes. Put about 3/4 cup mxture each of 8 ndvdua
bakng dshes; top each wth bscut. (ths seams to be a ot of
work, why not try one bakg dsh) Bake unt bscut are dark goden
brown (about 20 mnutes). Serve at once.
*Note 5 oz wth shrnkage = 3 1/2 oz to 4 oz servngs.
Food Exchange per servng: 1 BREAD/STARCH EXCHANGE + 1/2 HIGH-FAT MEAT
EXCHANGE + 1/2 FAT EXCHANGE + 1/2 VEGETABLE EXCHANGE CAL: 150
Source: Recpes for Dabetcs by Be Ltte (1985 & 1972 versons)
Tte: Teryak Potatoes (Mcrowave)
Yed: 5 servngs
1 1/2 b Tny new potatoes (about 10) 1/4 ts Garc sat
Page 274
-or med. red potatoes (5) 1/4 ts Itaan seasonng; crushed
1 tb Margarne or butter; cut ds Ground back pepper
-nto peces ds Ground red pepper
1 tb Teryak sauce Fresh snpped rosemary (opt)
Wash potatoes; scrub thoroughy wth vegetabe brush. Cut tny new
potatoes nto quarters or the med. potatoes nto 1" peces. Pace
potatoes n 1.1/2-qt. mcrowave safe casseroe. Add margarne/butter,
teryak sauce, garc sat, Itaan seasonng, and peppers. Toss to
combne. Cover; mcrocook on 100% power (hgh) for 12 to 15 mns. (14
to 16 mns. for ow-wattage ovens) or t potatoes are tender,
strrng twce durng cookng. Str before servng. Garnsh wth
rosemary and serve wth sour cream, f desred. Makes 5 sde dsh
servngs. Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1/2
FAT EXCHANGE? Source: Karen Wnche of Fort Cons, CO; BH&G (2/94)
:: MM by Sue Woodward
Tte: Gorous Grape Geatn
Yed: 4 servngs
1 tb Unfavored geatn 2 c Unsweetened grape |uce
4 tb Cod water 2 2/3 c Sced banana
In a sma bow sprnke geatn over cod water. Set asde 5
mnutes to soften. Brng grape |uce to a bo and str n softened
geatn. Coo to room temperature.
Refrgerate mxture, strrng occasonay unt t reaches a
consstency sghty thcker than unbeaten egg whtes. Str n
sced banana. Spoon mxture nto 6 cup mod and ch unt frm.
OR pour a tte geatn mxture nto each servng dsh, sce about
1/2 banana per dsh, top wth remanng geatn and str genty.
Adapted from Fancy, Sweet & Sugarfree by Karen Barke 1985 Shared but
not tested by Ezabeth Roder, Feb 94.
Tte: Pneappe Geatn
Yed: 6 servngs
2 tb Unfavored geatn 1/4 ts Cnnamon
1/2 c Cod water 1/4 ts Orange extract (optona)
1/2 ts Lemon |uce 20 oz Can unsweetened cr.pneappe
Page 275
Sprnke geatn over cod water n a sma bow and aow 5 mnutes
to soften. Dssove over hot water.
Mx remanng ngredents n bender unt smooth. Add geatn
mxture and whp unt bended. Pour nto 3 cup mod and refrgerate
unt set. Garnsh wth whpped toppng.
Adapted from Fancy, Sweet & Sugarfree by Karen Barke, 1985 Shared
but not tested by Ezabeth Roder Feb 94
Tte: Cnnamon Appe Pork Tenderon
Categores: Dabetc, Meats
Yed: 4 servngs
1 b Pork tenderon 2 Appes, peeed, cored, sce
2 tb Cornstarch 2 tb Rasns
1 ts Ground cnnamon
Preheat the oven to 400 F. Pace the pork tenderon n a roastng
pan or casseroe dsh wth a d.
Combne the remanng ngredents n a bow and str. Spoon the appe
mxture around the pork tenderon. Cover and bake 40 mnutes.
Remove the d and spoon the appe mxture over the tenderon.
Return to the oven and bake 15-20 mnutes onger unt tenderon s
browned and cooked through.
1 servng = 267 caores, 3 med-fat proten + 1 frut 20 grams
Adapted from Ouck & Easy Dabetc Menus by Betty Wedman 1993 Shared
Tte: Whte Grape |ey
Yed: 1 cup
1 ts Unfavored geatn 3 Aspce berres or coves
1 2/3 c Unsweetened whte grape|uce 2 ts Artfca sweetener
2 ts Lemon |uce
Tested Feb 94 wth 1/2 tsp qud SugarTwn and whoe coves.
Sprnke geatn over 1/4 cup grape |uce. Combne remanng grape
Page 276
|uce, emon |uce and aspce berres or whoe coves n a medum
saucepan. Bo vgorousy about 7 mnutes to reduce to 3/4 cup. (Test
batch took about 15 mnutes n a sma pot.)
Remove from heat. Str n sweetener and softened geatn unt t
dssoves. Dscard aspce berres or coves. Pour nto a
sterzed |ar. Cover tghty. Store n refrgerator.
2 tsp servng = 12 caores, 3 grams carbohydrate, 1++ Extra
tested by Ezabeth Roder, Feb 94
NOTE: If you want to make ths wth reguar sugar, add t to the
bong |uce.
Cnnamon Appe |ey may be made wth appe |uce , 1" pece cnnamon
stck, 1 drop each yeow and red food coorng f desred, and 4 tsp
artfca sweetener equvaent to sugar.
Tte: Orange or Grape Bocks
Categores: Dabetc, Candes
Yed: 64 squares
2 c Orange |uce 1 c Water
OR 4 tb Unfavored geatn (4 pkg)
1 c Unsweetened grape |uce 2 ts Vana
Pour 1 cup of frut |uce nto a bow. Sprnke geatn over top to
soften. Let stand 5 mnutes.
Bo remanng 1 cup orange |uce (or water). Str nto geatn
mxture unt t dssoves, about 3 mnutes. Str n vana.
Pour nto a rnsed 8 nch square cake pan. Ch about 4 hours unt
frm. Cut nto 1 nch squares to serve.
2 squares = 12 caores, 2 grams carbohydrate, 1 gram proten, 1++
Extra
tested wth whte grape |uce by Ezabeth Roder, Feb 94.
Tte: Gred Lemon Potatoes
Page 277
Yed: 4 servngs
2 md Russet Potatoes Haved 1 1/2 ts Reduced Sodum Lemon-
Lengthwse Pepper Seasonng
1/2 c Low Ca. Margarne, Meted 1/8 ts Garc Powder
2 tb Lemon |uce
Deepy Score Cut Sdes Of Potatoes, Usng A Sharp Knfe. Cover
Sknsde Wth Fo. Combne Remanng Ingredents; Brush Cut Sdes
Wth Margarne Mxture. Gr Potatoes, Cut Sde Up, 5 To 6 Inches
From Medum Coas 40 Mn, Bastng Wth Margarne Mxture Every 10
Mn. Turn Potatoes & Gr 10 Mn. Turn Potatoes & Baste Wth
Remanngmargarne Mxture. Gr 10 Mn. (Fat 7.4. Cho. 0.)
Food Exchanges per sevng: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE?
Source: unknown
Reformated 4 you and yours va Nancy O'bron and her Mea-Master.
Tte: Meatbas wth Caraway Seeds
Categores: Dabetc, Man dsh, Vegetabes, Meats
Yed: 8 servngs
2 c Lean Grd round; (15% fat) 1 tb Parsey fakes; dred
1 Onon; mnced fne 8 oz Raw potato; coarsey grated
1 Egg 2 1/2 c Water
1 ts Lemon pee; grated fne 4 Beef bouon cubes;
1/4 ts Pepper; 1 ts Caraway seeds;
1/2 ts Sat; 1 tb Water;
Mx frst eght ngredents; form nto 16 meatbas. Brng water to
bo; dssove bouon cubes n water. Add meatbas; cover
tghty. Genty bo about 30 mnutes. Remove meatbas from broth;
str arrowroot and caraway seeds nto 1 tb water; str nto garsh
wth parsey wth parsey, f desred. (Stove reman gravy n
tghty covered n refrgerator for ater use)
Food Exchange per servng: 1/4 STARCH/BREAD EXCHANGE + 2 LEAN MEAT
EXCHANGES + 1 FAT EXCHANGE CAL: 182
Source: Recpes for Dabetcs by Be Ltte ( 1985 verson)
Tte: Aprcot Fzz
Yed: 6 servngs
Page 278
Ingredents 3 c Det gngerae;
3 c Aprcot |uce; -unsweetened 1 tb Lemon |uce
Ch aprcot |uce and gnger ae throughy. To serve, combne
aprcot |uce, gnger ae, and emon |uce; str we, and pour nto
ndvdua gasses.
From: A New Cookbook For Dabetcs And Ther Fames Each servng
amount: 1 cup
Exchanges: 1 Frut; Cho: 0 mg; Caores: 62; Carbo: 15 gm Proten: 1
gm; Fat: Tr; Fber: 0 gm; Sodum: 16 mg
Reformated 4 you and yours va Nancy O'bron and Mea-Master.
(From |unge.Boy va GEne)
Tte: Farna and Frut
Categores: Dabetc, Breakfast, Nuts/grans
Yed: 3 servngs
Ingredents 1/4 ts Vana extract;
1 c Skn mk; 1 ts Margarne; reduced-caore
2 Ptted dates; chopped Sugar Substtute to
1/8 ts Sat; -equa 2 tb sugar
2 tb Uncooked farna; 1/8 ts Grd cnnamon
Combne mk, dates, and sat n a sma saucepan; brng to a bo.
Graduay str n farna and vana. Reduce and smmer, strrng
constanty, 2-3 mns or unt thckened. Remove from heat; add
margarne and sugar substtute, strrng unt margarne mets. Spoon
mxture nto a hot servng bow, and sprnke wth cnnamon. Serve
hot.
amount: 1/2 cup
Exchanges: 1 Starch; Cho: 1 mg; Caores: 71; Carbo: 12 gm Proten:
3 gm; Fat: 1 gm; Fber: Tr.; Sodum: 112 mg
Reformated for you and yours va Nancy O'bron and her Mea-Master
Tte: Zucchn Soup wth Herbs
Categores: Dabetc, Soups/stews, Vegetabes, Crockpot
Page 279
Yed: 4 1 cup serv
Ingredents; 1 tb Margarne; meted
5 c Zucchn; chopped -reduced caore
1 g Potato; peeed 1/2 c Water
-cut nto 1" cubes 1 1/2 ts Dred whoe tarragon;
1 c Water; 1/2 ts Bouon gramues;
3 Green onons; -chcken-favored
-thny sced 1/2 c Skm mk;
Combne zucchn, potato, and 1 cup water n a sma Dutch oven.
Cover and brng to a bo. Bo 10 mns or unt crsp-tender (do
not DRAIN). Saute onons n margarne unt tender; add to zucchn
and potato. Add 1/2 c water, tarragon, and bouon granues strrng
to bend. Add skm mk, and cook over medum heat unt thoroughy
heated.
amount: 1 cup
Exchanges: 1 Starch; Cho: Tr.; Caores: 94; Carbo: 18 gm Proten: 3
gm; Fat: 2 gm; Fber: 1 gm; Sodum: 53 mg
Tte: Eggs Creoe
Categores: Dabetc, Eggs, Vegetabes
Yed: 6 1 c servn
Ingredents 1 c Tomato soup;
1 tb Margarne; -unduted commerca
-reduced-caore 1 ts Worcestershre sauce
2 ts A-p four; 6 Hard-cooked eggs;
1 c Skm mk; -coarsey chopped
1 c Green pepper; chopped Vegetabe cookng spray
1 c Onon; chopped 2 tb Soft breadcrumbs;
Met margarne n a sma heavy saucepan over ow heat; add four,
strrng unt smooth. Cook 1 mn, strrng constanty. Graduay
add mk; cook over medum heat, strrng constanty, unt mxture
s thckened and bubby. Remove from heat, and set asde.
Combne pepper and onon n contaner of eectrc bender or food
processor; process unt smooth. Transfer mxture to a medum-sze
nonstck sket, and cook over ow heat unt tender.
Add soup and Worchestshre sauce to sket; contnue to cook,
uncovered, over ow heat unt thckened.
Page 280
Layer whte sauce, eggs, and soup mxture n a 3 qt cassoe dsh
coated wth cookng spray; top wth breadcrumbs Bake at 350 degrees
for 20 mns or unt breadcrumbs are browned and mxture s throughy
heated
amount: 1 cup; Exchanges: 1 Skm mk; 1 Fat
Cho: 264 mg; Caores: 145; Carbo: 12 gm; Proten: 8 gm Fat: 7 gm;
Fber: Tr.;
Reformated for you and yours va Nancy O'Bron and her Mea-Master
(From |unge.Boy va GEne).
Tte: Creoe Meat Loaf
Yed: 6 w sauce
Ingrdents 1/2 ts Dry mustard
1 b Ground chuck 1/2 ts Sat;
1/2 c Onon; chopped Vegetabe cookng spray
1/2 c Skm mk; Creoe Sauce
1 Egg; beaten
Combne a ngredents, except cookng spray and Creoe Sauce,
strrng unt we combned. Shape nto a oaf, and pace n a 8
1/2 x 4 1/2 x 3 oafpan coated wth cookng spray. Bake at 350
degrees for 1 hour. Coo n pan 10 mnutes. Invert meat oat onto
servng pater, and pour Creoe Sauce over top. Cut meat oaf nto 6
sces to serve.
From: A New Cookbook For Dabetcs And Ther Fames Yed
(Incudes sauce): 6 servngs Each servng amount: 1 sce meat oaf
wth 1/3 cup sauce
Exchanges: 3 ean meat, 1 vegetabe
Cho: 96 mg; Caores: 160 Carbo: 7 gm; Proten: 25 gm Fat: 7 gm;
Fber: Tr.; Sodum: 400 mg
Reformated for you and yours va Nancy O'bron and her Mea-Master.
(From |unge.Boy va GEne).
Tte: Creoe Sauce
Page 281
Yed: 2 c of 1/3 c
Ingredents 1 1/2 c Tomato |uce;
Vegetabe cookng spray 2 tb Water
1/2 c Green peppers; chopped 1 ts Cornstarch;
3 tb Onon; chopped 1/4 ts Dred whoe thyme;
3/4 c Fresh mushrooms; sced
Coat a medum sket wth cookng spray; pace over ow heat unt
hot. Add green pepper and onon; saute 2 to 3 mns or unt tender.
Remove from heat, and add mushrooms and tomato |uce. Combne
remanng ngredents, strrng to bend; add to sket, and brng
to a bo. Bo sauce, strrng constanty, 1 mn or unt thckened
and bubby. Serve hot.
From: A New Cookbook For Dabetcs and Ther Fames
Yed (sauce ony): 2 cups; Each servng amount: 1/3 cup Exchanges: 1
Vegetabe; Cho: 0 mg; Caores: 26 Carbo: 5 gm; Proten: 1 gm; Fat:
Tr.; Fber: Tr.; Sodum: 161mg
Reformated for you and yours va Nancy O'bron and her Mea-Master.
Tte: Powdered Sugar Repacement
Yed: 1 servngs
2 c Nonfat dry mk powder -fructose sugar
1 c Granuated sugar 2 c Cornstarch
-repacement such as
Combne a ngredents n food processor or bender .Process unt
we bended and powdered.Transfer to artght contaner/
Recpe Yed 4c repacement for use n makng desserts. dabetc
exchange 1 bread or 1/2 nonfat mk &1/2 bread Caores for 1/4 c =
81 source Dabetc Dessert Cookbook
Tte: Easy Lo Ca Frut Ices
Categores: Dabetc, Desserts, Snacks, Kds
Yed: 8 servngs
1/4 c Granuated sugar repacement Mx(your choce)
Page 282
1 Env unsweetened frut drnk 3 c Crushed ce
Combne a ngredents n a bender or processor and beat unt |ust
bended. Scoop nto cups and eat mmedate or freeze.
Recpe makes 2 c and s consdered a free tem
source dabetc dessert cookbook
Reposted for you and yours va Nancy O'Bron and her Mea-Master
Tte: Strawberry Ice Lo Ca
Categores: Dabetc, Desserts, Snacks, Kds, Low-fat/ca
Yed: 4 servngs
1/4 c Granuated suagr repacement 1 c Strawberres pureed
1 c Water 1 tb Lemon |uce
1 ts Cornstarch Red food coor(optona)
Combne water,repacement and cornstarch n a saucepan. Brng to a
bo and reduce to a smmer. Smmer for 5 mnutes and str n the
puree and emon |uce wth the food coor. Pour nto freezer
trays,cpover wth wax paper and freeze. For a fuffy texture freeze
unt mushy.Scrape nto a mxng bow and beat un |ust oosened.
Return to tray and freeze.
recepe makes 4 servngs @ 14 caores each exchanges: 1/3 frut
source dabetce dessert cookbook
Reposted for you and yours va Nancy O'bron and her Mea-Master
Tte: Ctrus Ice
Categores: Dabetc, Desserts, Snacks
Yed: 5 servngs
1/4 c Granuated sugar repacement 1 c Ea unsweetened orange &
1 c Water Grapefrut |uces
1 Env unfavored geatn 1/4 c Lemon |uce
Combne sugar repacement,water & geatn n a saucepan.Brng to a
bo, reduce heat and smmer for 5 mnutes. Coo sghty and then
add n the |uces. Transfer to freezer trays and freeze unt mushy.
Scrape nto mxng bow and beat unt |ust oosened. Return to
freezer tray.
Page 283
Caores 41 per servng Exchange 1 frut
source: dabetc dessert cookbook
Reposted for you and yours va Nancy O'bron and her Mea-Master
Tte: Lo Ca Lemon Sherbet
Yed: 16 1/2 c serv
6 oz Unsweetened emonade con- 2 tb Lemon rnd
Centrate 3 c Evaporated skm mk we
3 tb Granuated fructose Ched
1/4 ts Sat
Combne a ngresents n a arge bow and beat we. Recepe can be
frozen n an ce cream maker or by dvdng nto 2 freezer trays and
freeze unt mushy. Pour nto a arge bow and beat we. Repack nto
a contaner and freze unt frm.
Caores per 1/2 c servng 51 exchange 1 frut
source:dabetc desssert cookbook
Reformated by You and Yours va Nancy O'Bron and her Mea Master
Tte: Lo Ca Orange Freeze
Yed: 4 servngs
3 c Crushed ce -repacement
1/2 c Granuated sugar 1 pk Lo ca orange drnk mx
Combne a ngresents n a bender and whp at hgh speed. Eat as
s or freeze for ater.
Ths s a free tem!
source :dabetc dessert cookbook
Reposted for you and yours va Nancy O'Bron and her Mea-Master
Page 284
Tte: Fructose Substtute for Sugar
Categores: Dabetc
Yed: 1 servngs
SUGAR TO FRUCTOSE EOUIVALENT 1/2 " " 5 T "
1/4 c Sugar use 2 1/2 T fructose 2/3 c " " 7 T "
FRUCTOSE 3/4 c " " 1/2 c
1/3 c " " 3 1/2 T " 1 c " " 2/3c "
Substtute fructose n recpes cang for sugar. Snce t s a
natura sweetener there shoud be apprecabe change n bood sugar
eves.
Fructose does not break down n cookng ke some artfca
sweeteners.
Genera rue of thumb s to use 1/3 ess fructose thatn the amount of
sugar caed for. It can be used n a dets,but dabetcs shoud
check wth ther doctors f there's any doubt about usng t.
Tte: Butter Mnts
Yed: 15 servngs
1/4 c Margerne softened 1 ts Butter favorng
2 ts Evaporated mk(unsweetened) 1 c Powder sugar repacement
Cream together the margerne, mk and butter favorng unt
fuffy.Str n the sugar repacement. Knead unt smooth.Ro out
nto marbe sze bas and ether press nto mod and unmod onto wax
paper,or pace bas on wax paper and fatten sghty.
Recpe makes 45 peces 3 peces per servng Exchange for 3 peces:
1/3 ow fat mk caores for 3 peces: 56 Ca?
source:dabetc dessert cookbook
Reposted 4 you and yours va Nancy O'bron and her Mea-Master
Tte: Low Ca Pumpkn Cheese Pe
Yed: 8 servngs
1 Recpe unbaked pe she 1 1/2 c Unsweetened pumpkn puree
(recpe foows) 1 c Evaporated skm mk
8 oz Cream cheese softened 2 Eggs
2 tb Granuated sugar repacement 2 tb Granuated suagr repacement
1 ts Vana extract 1 ts Cnnamon
Page 285
1 Egg 1/4 ts Ea ground nutmeg & gnger
Combne the softened cream cheese,2 T repacement(I use granuated
fructose) vana and 1 egg n a bow.
str we.Spread nto bottom of the pe she.
Combne the pumpkn,mk and remanng ngredents n a mxng bow
or workbow of processor. Beat or process unt we bended. Carefu
pour mxture over prepared she. Bake n a 350 oven for 65-70
mnute or unt a tester comes out cean.
Caores per 1/8 pe: 173 for the fng 120 for she tota, 293
dabetc exchanges: for the she 1 bread 1 fat for the fng: 1
hgh-fat meat,1 fat,1/2 frut source Dabetc Dessert Cookbook
Tte: Basc Pe She (Lo Ca)
Yed: 1 servngs
1/3 c Crsco ched 1/4 ts Sat
1 c Four (sfted) 2 tb Water (may need up tp 4 T)
Ether by hand or n a processor cut shortenng nto the four and
sat unt fne crumbs. Add water 1T at a tme unt a ba forms.
Wrap n pastc and ch for one hour. Ro out to ft a 9" pe
pan.Bake at 425 for 10-12 mnutes or eave unbaked f oe recpe
cas for unbaked she. exchange: 1 bread 1 fat recpe makes enough
for 8 servngs (she aone 120 caores per servng) source dabetc
dessert cookbook
Tte: Low-Ca Carrot Cake
Categores: Dabetc, Desserts, Cakes, Low-fat/ca
Yed: 16 servngs
1 c Lqud shortenng 2 ts Ground cnnamon
2 tb Granuated fructose 1 ts Ground nutmeg
4 Eggs 1/2 ts Sat
1/2 c Water 1/2 c Pecans chopped
2 c Four 3 c Grated carrots
1 ts Ea bakng soda & powder
Preheat oven to 350.Grease and four a 3 quart tube pan.
Page 286
In a mxng bow cream together the shortenng,fructose and eggs unt
ght and emon coored. Add remanng ngredents except carrots and
pecans.Beat we then str n carrots and pecans. Pour batter nto
prepared pan and bake for 30-40 mnutes.
Exchanges: 1 bread 3 fat Recpe makes 16 servngs at 229 caores each
From: Dabetc Dessert Cookbook
Tte: Low-Ca Chocoate Cake
Categores: Dabetc, Desserts, Cakes, Low-fat/ca
Yed: 24 servngs
1 1/2 c Four 1 c Low fat mk (2%)
1/4 c Granuated fructose** 2/3 c Lqud shortenng
1/2 c Unsweetened cocoa 2 Eggs
1 1/2 ts Bakng soda **or other sugar repacement
1 ts Sat
Preheat oven to 350. Grease anf four a 13 X 9" cake pan. Combne a
ngredents n a mxng bow and beat |ust unt bended. Pour nto
prepared pan and bake for 40-45 mutes. Let coo.
Recpe yeds 24 servngs @ 86 caores per servng Exchanges: 1/2
bread 1 fat
From Dabetc Dessert Cookbook
Tte: Sour Cream Spce Cake
Yed: 18 servngs
1/3 c Margerne 1 ts Bakng powder
3 tb Granuated brown sugar 1 1/4 ts Bakng soda
Repacement 1/2 ts Sat
2 Eggs 1/2 c Water
2 ts Cnamon 1 c Sour cream
1 ts Ground coves 1/2 c Rasns
1 ts Nutmeg 1/4 c Wanuts chopped
2 c Four (sfted)
Preheat oven to 350. Greas and four a 13X9 bakng pan. Crean
Page 287
together the margerne and sugar repacement. Add eggs and beat we.
Beat n the cnnamon,coves and nutmeg. Sft together the
four,bakng soda,powder and sat. Sft nto the creamed mxture
aternatey wth the water. Str n the sour cream,rasns and nuts.
Pour nto prepared pan and bake for 30-35 mnutes. Let coo.
Recpe yeds 18 servngs @ 124 per servng Exchanges: 1 1/2 bread 1
fat
Reposted 4 you and your va Nancy O'bron and her Mea-Master
Tte: Southern Peach Shortcake
Yed: 9 servngs
2 c Sced peaches 2 ts Bakng powder
2 tb Granuated fructose 1 ds Sat
1/2 ts Amond extract 2 tb Lqud vegetabe shortenng
1/2 ts Cnnamon 1 Egg
1 c Four 1/4 c Mk
Preheat oven to 400. Grease an 8" bakng dsh. Pace peaches n the
dsh and sprnke wth 1 T fructose,amond extract and cnnamon.
Combne the four,remanng fructose,bakng powder &sat n bow. Add
the shortenng, mk and egg and str unt |ust mxed. Spread eveny
over the peaches and bake for 30 mnutes or unt ghty browned.
Invert onto servng patter.
Recpe makes 9 servngs @ 124 caores each Exchanges: 1 bread 1/2
fat
Reposted 4 you and yours va Nancy O'Bron and her Mea-Master.
Tte: Chocoate Wanut Fed Cake
Yed: 24 servngs
---------------------------CAKE:--------------------------------
2 c Cake four 1 tb Bakng powder
1/2 c Unsweetened cocoa 1 1/4 c Mk
3 tb Granuated fructose or other 1/4 c Soft margerne
Sugar repacement 2 Eggs
Page 288
--------------------------FILLING:-------------------------------
1/2 c Four Sugar repacement
1/3 c Wanuts very fney chopped 1 ts Bakng powder
1/3 c Mk 1 ts Vana extract
1 ts Granuated fructose or other
Preheat oven to 350.Grease and four a 3 quart sze tube pan.
For the Cake: Combne dry ngredents and sft nto a bow. Add
remanng ngredents and beat unt smoot and creamy.Pour nto
prepared pan.
To make the fng: Combne a ngredents n a bow mxng wth a
fork unt we bended.
Sppon n a rng over center of chocoate ayer beng carefu not to
touch sdes of pan wth fng mxture. Bake for 35 mnute or unt
tester comes out cean. Coo n pan for 20-25 mnutes,nvert onto
pate or rack and et coo competey. Frost wth a gaze f desred
Recpes makes 24 servngs @ 84 caores per Exchanges: 2/3 bread 1/2
ean meat
Tte: Corned Beef Dnner
Categores: Dabetc, Man dsh, Meats, Vegetabes
Yed: 16 3oz servn
4 b Corned-beef round;* 6 Parsnps;
Water 3 Poatatoes; 4 oz each
6 Onons; 6 c Cabbage
6 Carrots;
Cover meat wth cod water n Dutch oven; brng to a bo; dran.
Add water to cover; agan brng to bo; reduce heat to ow. Cover.
Cook as unt meat s neary tender (about 3 hours). skmmng off as
much fat as possbe from cookng water; (If you remove meat from
broth and refrgerate-or put n freezer, f tme short-fat w
harden and remove easy 10-15.) Add vegetabes; cook unt
vegetabes from water; dran and trm from meat. (about 10-15
mnutes). Remove vegetabes from water; dran and trm fat from meat.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 2 VEGETABLES
EXCHANGES + 3 LEAN MEATS EXCHANGES CAL: 300
Page 289
Tte: Meat Loaf
Yed: 6 neat foks
1 Egg; 2 tb Green pepper; chopped fne
2 c Lean grd round; 15% fat 1 ts Sat;
2 s Bread; cubed fne 1/2 ts Dry mustard;
1/4 c Catup 1 tb Prepared horseradsh; f
1/3 c Onon; chopped fne -desred
Preheat oven to 400 degrees f. Mx a ngredents we. Form nto a
oaf. Pace n fo-ned 5 x 9 pan; bake unt done (15-20 mnutes)
Food Exchanges per servng: 1/2 STRACH/BREAD EXCHANGE + 3 LEAN MEAT
EXCHANGES + 1 1/2 FAT EXCHANGE CAL: 258
Source: Recpes for Dabetcs by Be Ltte (verson 1985)
Tte: Faafe (Dabetc)
Categores: Dabetc, Vegetaran, Beans
Yed: 20 bas
3 c Garbanzo beans; cooked 1/4 c Parsey
1 tb Lemon |uce 1/4 c Sesame seed
1/2 c Onon; chopped 1/4 ts Pepper
2 tb Four, whoe wheat pastry 1/4 ts Garc powder
1/4 c Wheat germ 2 tb O
Heat oven to 350F. In a food processor or bender grnd garbanzo
beans, emon and onon. Remove and add four, wheat germ, parsey,
sesame seed, pepper and garc powder. Form nto 20 faafe bas.
Heat o n a arge bakng dsh, then add faafe and bake 15 mn,
strrng occasonay.
1 servng of 5 faafe = 434 caores; 3 meat, 2 bread, 1 fat Pro
20gm, fat 9gm, carbo 56gm From "Vegetaran Cookng for Dabetcs"
Tte: Sweet Potatoes and Brocco
Categores: Dabetc, Vegetaran, Vegetabes
Yed: 1 servngs
Page 290
1 md Sweet potato; 1/2 c Cottage cheese; ow fat
1/2 c -water 1 tb Sesame seeds;
1 c Brocco; fresh, chopped
Dce the sweet potato and cook n the 1/2 c water covered unt amost
done. Add the brocco and cook unt tender. You may need to add
more water. Add to hot vegetabes the cottage cheese and sesame
seeds and toss unt bended
1 servng = 362C; 2 meat, 2 veg, 2 bread, 1 fat Proten 22gm, fat 4g,
carbo 48gm From "Vegetaran Cookng for Dabetcs"
Tte: Oven Eggpant
Categores: Dabetc, Vegetaran, Cheese
Yed: 2 servngs
1 md Eggpant 1 ts Bas
1/2 c Cottage cheese, owfat 1 ts Oregano
2 tb Onon; chopped 2 tb Tomato sauce
1 ts Bay eaf; ground 2 oz Provoone
Cook eggpant n bong water, covered, for 10 mn. Dran and cut n
haf engthwse. Scoop out nsdes eavng 1/2" she. Mash scopped
out nsdes wth cottage cheese, onon, bay eaf, bas, oregano and
tomato sauce. Preheat oven to 350 Stuff eggpant haves, pace n
casseroe dsh and bake covered for 15 mn. Add a tte water to
bottom of pan to keep eggpant most. Top wth provoone cheese. Bake
5 more mn uncovered
1 servng = 244C, 2 meat, 1 bread, 2 veg Proten 10gm, fat 4gm, carbo
10 gm From "Vegetaran Cookng for Dabetcs"
Tte: Amond Granoa Bars
Yed: 16 servngs
1 1/2 c Roed oats 1 ts Vegetabe o
1/4 c Oat bran 1/3 c Honey
1/4 c Fney chopped amonds 1/2 ts Vana extract
1/2 ts Ground cnnamon 1/4 ts Amond extract
2 tb Vegetabe o pus
Preheat oven to 350 F. Spray a bakng sheet wth non-stck spray.
Page 291
Combne dry ngredents n a arge bow. Combne remanng
ngredents and add to dry mxture. Mx unt a ngredents are
mostened.
Press mxture nto a rectanguar shape 7 nches wde and nne nches
ong. (Wet hands or use one hand and a damp spoon.)
Bake about 12 mnutes. Remove from oven and cut nto 16 bars usng a
sharp knfe. Separate bars sghty and return to oven for 3 to 5
mnutes more. The browner the bottom of the bars, the crsper they
w be when coo.
The edges w crumbe sghty when cut - set asde for a snack.
Remove to a wre rack to coo.
1 bar = 86 caores, 2 grams proten, 4 grams fat, 12 grams
carbohydrate, 1 mg sodum, 0 choestero, 1 gram fber. One starch
exchange = 15 grams carbohydrate, 3 grams proten, 80 caores One
fat exchange = 5 grams fat, 45 caores
Adapted from Oat Cusne Shared by Ezabeth Roder Feb 94
Tte: |oan's Chutney
Categores: Dabetc, Fruts, Sauces
Yed: 1 1/2 pnts
3/4 c Whte rasns; -2 cups sugar
1/4 c Be peppers; 1/2 ts Gnger;
-chopped fne 1/4 ts Aspce;
1 c Whte vnegar; 1/4 ts Coves;
4 Pears; cored,pared, chopped 1/4 ts Sat;
Non-nutrtve equvaent to
Combne a ngredents n arge pan; brng to bo. Reduce heat to
medum, cook unt pears are tender and mxture s sghty thck
(about an hour). Spoon nto three cear 1/2 pnt |ares and sea
nmedatey.
Food Exchange per servng: 1 FRUIT EXCHANGE CAL: 45 PER SERVING
Source: Recpes of Dabetcs by B Ltte (1985 verson)
.
Page 292
Tte: Sket Okra
Yed: 8 each 1/2 c
16 oz (1 cn) whoe tomatoes; 1/2 c Onon; chopped
-undraned chopped 1/2 c Ceery; chopped
1 1/2 c Fresh okra; sced 1/4 c Green pepper
16 oz (1 cn)whoe-kerne corn; -chopped
-undraned
Combne a ngredents n a arge sket, strrng we. Cover and
brng to a bo. Reduce heat, and smmer 15-20 mns.
From: A New Cookbook For Dabetcs And Ther Fames 8 servngs:
Each servng amount: 1/2 cup
Exchanges: 2 Vegetabe; Cho: 0 mg; Caores: 43; Carbo: 10 gm
Proten: 1 gm; Fat: Tr.; Fber: Tr.; Sodum: 208 mg
Reformated 4 you and yours va Nancy O'Bron and her Mea-Master
(from |unge.Boy va(GEne)
Tte: Easy Bueberry Cobber
Yed: 6 @ 1/2 each
3 c Fresh Bueberres 1 c A-p four
Vegetabe Cookng spray Sugar substtute to equa
1 tb Lemon |uce -1 1/2 cups sugar
1 Egg; beaten 1/4 c + 2 tb margarne, meted
(egg sub may be used) -reduced-caore
Pace bueberres n bottom of a 10 x 6 x 2 bakng dsh coated wth
cookng spray; sprnke wth emon |uce. Combne egg, four, and
sugar substtute; str unt mxture resembes coarse mea. Sprnke
over bueberres. Drsse meted margarne over top. Bake at 375
degs for 30 mnutes. Serve warm.
From: A New Cookbook for Dabetcs and Ther Fames. Exchanges: 1
Starch; 1 Frut; 1 Fat
Fber: 1 gm; Sodum: 114 mg
Reformated 4 you and yours va Nancy O'Bron and her Mea-Master.
Page 293
Tte: Marnated Cucumber Saad
Categores: Dabetc, Saads, Sde dshes
Yed: 5 @ 1/2 c ea
1/2 c Itaan dressng; -thny sced
-commerca ow-caore 1/2 sm Onon; thny sced
1/8 ts Pepper 1/4 c Radshes; thny sced
1 md Cucumber; peeed 2 tb Fresh parsey; chopped
Combne Itaan dressng and pepper n a medum bow, strrng we.
Add Cucumber, onon, radshes, and parsey. Toss genty to coat.
Cover and marnate n refrgerator at east 4 hours. Serve saad,
usng a sotted spoon.
From: A New Cookbook For Dabetcs And Ther Fames Yed: 5
servngs; Each servng amount: 1/2 cup
Exchanges: Free; Cho: 0 mg; Caores: 21; Carbo: 4 gm Proten: Tr.;
Fat: Tr.; Fber: Tr.; Sodum: 5 mg;
Reformated 4 you and yours va Nancy O'Bron and her Mea-Master (from
|unge.Boy va GEne)
Tte: Lasagna
Categores: Dabetc, Pasta, Vegetabes, Meats, Man dsh
Yed: 12 portons
1 b Lean ground beef; 10 oz (1 pkg)spnach;
16 oz (1 cn) stewed tomatoes; -frozen chopped
-undraned 1 c Lowfat cottage cheese;
1/2 c Water 2 tb Parmesan cheese; grated
1 c Garc; mnced 1 tb Dred parsey fakes;
2 ts Whoe Itaan herb dressng; 1 ts Dred whoe oregano;
-dred Vegetabes Cookng spray
8 oz (1) pkg Lasagna Noodes; 4 oz Lowfat Amercan Cheese;
-whoe wheat -shreadded prosess
Fber: Tr; Sodum: 393 mg
1. Cook ground chuck n a medum sket over medum heat unt
browned. Dran and pat dry wth paper towe.
2. Return meat to sket, str n tomatoes,water, garc, and
Itaan herb seasonng. Cover and brng to a bo. Reduce heat, and
smmer 20 mnutes.
Page 294
3. Cook noodes accordng to package drectons, omttng sat and
fat. Dran we and set asde.
4. Cook spnach accordng to package drectons, omttng sat and
fat. Dran we, squeeze excess mosture from spnach. Combne
spnach and next four ngredents, strrng unt we combned. Set
mxture asde.
5. Pace haf of cooked noodes n a 12 X 8 X 2-nch bakng dsh
coated wth cookng spray. Top wth haf each of cottage cheese
mxture and Amercan Cheese. Spread haf of meat mxture over top.
6. Repeat ayers wth remanng cooked noodes, cottage cheese
mxture, shreaded Amercan cheese, and meat mxture. Bake at 350
degrees for 30 mnutes. Let stand 10 mnutes before servng. Dvde
nto tweve portons and serve hot.
Servng: 12; Each Servng amount 1 porton Exchanges: 2 Med-Fat Meat;
1 Starch
(From B Orsett va GEne)
Copyrght 1988 Oxmoor House, Inc.
Book Dvson of Southern Progress Corporaton
P.O. Box 2463, Brmngham, Aabama 35201
Tte: Dabetc Cake
Yed: 2 servngs
1 c Water 1 t Bakng Soda
2 |umbo Eggs 1/4 t Cnnamon
1 c Rasns 1/2 t Nutmeg
Artfca sweetener to 1 t Vana
-= 1 C. sugar 1/2 t Sat
1 c Unsweetened Appesauce 1 1/2 c Four
3/4 c O
Cook rasns t soft. Dran water, + rasns to appesauce & eggs,
sweetener, cookng o. Mx we, bend bakng soda four + remanng
ngredents. Bake 350 Degrees n 8" x 8" or 9" x 9" pan.
Posted on Prodgy DESSERTS & SWEETS on 12/10/92 by NANCY BENNETT
(NWMB51B)
MM by Cathy Svtek
Page 295
Tte: Chcken D|on
Yed: 8 x 1 breast
Ingredents 8 Chcken breast haves;
8 oz (1/2) of carton pan yogurt -(3 oz) sknned
-unsweetened ow-fat 1/2 c Soft breadcrumbs
1/4 c D|on mustard Vegetabe cookng spray
Combne yogurt and mustard, strrng unt we bended. Brush breast
haves eveny wth yogurt mxture, and dredge breadcrumbs.
Arrange chcken n a 12 x 8 x 2 bakng dsh coated wth cookng spray.
Cover and bake at 400 degrees of 30 mnutes.
Increase Temperature to 450 degrees. Bake, uncovered, for 15 mnutes
or unt chcken s done and coatng s browned.
From: A New Cookbook For Dabetcs And Ther Fames
Yed: 8 servngs;Each servng amount: 1 breast haf Exchanges: 2 Lean
Meat; 1 Vegetabe
Cho: 40 mg; Caores: 129; Carbo: 6gm; Proten: 18 gm Fat: 3 gm;
Fber: Tr.; Sodum: 353 mg
Reformated for you and yours va Nancy O'Bron and her Mea-Master.
Tte: Shrmp Scamp
Categores: Dabetc, Fsh, Man dsh
Yed: 4 foks
Ingredents 1/4 ts Pepper;
1 ts Margarne; meted 1/2 b Lg fresh shrmp;
-reduced-caore -uncooked ceaned
1 ts Vegetabes o; 1 tb Fresh parsey; chopped
1 c Garc;
Combne margarne, o, garc, and pepper n a shaow heatproff
casseroe dsh. Add shrmp, and toss ghty to coat. Spread shrmp
n a snge ayer. Bro shrmp 4" from heat 3-4 mnutes. Turn
shrmp, and bro an addtona 3-4 mnutes or unt ghty browned.
Sprnke wth parsey, and serve.
Page 296
amount: 2 ozs Exchanges: 2 Lean Meat
Fber: 0 gn; Sodum: 107 mg
(from |unge.Boy va GEne)
Tte: Back Beans and Rce
Categores: Dabetc, Beans, Rce, Man dsh, Vegetaran
Yed: 6 foks
Ingredents 1/2 ts Dred whoe oregano;
16 oz (1) pkg dred back beans; 1/4 ts Ground cumn;
1 md Sze green pepper; chopped 3 tb Vnegar;
1/4 c Onon; dvded chopped 1 ts Sat;
2 1/2 c Ots water; dvded 3 c Rce; cooked hot
2 c Garc; mnced -cooked wthout sat/fat
Sort and wash beans. Combne beans, green pepper, and 2 tb onon n a
arge Dutch Oven. Cover wth 6 cups of water, and soak overnght. Add
remanng 4 cups water to Dutch oven; cover and brng to a bo.
Reduce heat, and smmer 2 1/2 hrs or unt beans are tender. Combne
remanng 2 tb onon, garc, oregano, and cumn n a sma bow;
mash mxture, usng a fork. Str n vnegar. Add vnegar mxture and
sat to beans. Smmer, uncovered, an addtona 20 mnutes. Serve
over hot cooked rce.
amount: 1 cup beans over 1/2 cup rce
Exchanges: 2 Starch, 1 Vegetabe; Cho: 0 mg; Caores: 179 Carbo: 36
gm; Proten: 8 gm; Fat: Tr.; Fber: Tr.; Sodum: 424 mg
(from |unge.Boy va GEne)
Tte: Bue Berry Muffns
Categores: Dabetc, Desserts, Ouckbreads, Breads/bm
Yed: 12 ucky fok
1 1/2 c Four, Sfted; 3 ts Margarne; meted
3 ts Bakng Powder; 2/3 c Bueberres; Fresh
1/2 ts Sat; -=OR=-
1 Egg, we beaten; 2/3 c Canned bueberres;
Page 297
1/2 c Mk, or Skm; -we draned
1 ts Sucary Souton;
Drectons:
Mx together sfted four, bakng powder, and sat. Add we-beaten
egg, mk, and sucary souton. * SUCARYL * s an artfca sugar
sweetener.. When party bended, add meted margarne. Fod n
berres. Then POUR nto a greased MUFFIN pan and bake at 400 degree's
for 25 mnutes... t s eveny mxed wth the dry ngredents. Then
ADD, Mk, mxng we. Bake 400 degrees for 25 mnutes One servng
may be exchanged for: 1 bread exchange or 1 fat exchange. Ca 101 per
muffn Ths recpes yeds or Makes: 12 Muffns..
Reformated 4 you and yours va Nancy O'Bron and Her Mea-Master
(From Bob Henderson va GEne)
Tte: Pop Overs
Yed: 8 popovers
2 Eggs 1/4 ts Butter
1 c Mk 1 ts Sat
1 c Four
Drectons: Beat eggs and add Mk whe st beatng. Then SLOWLY
add four and sat whch have been "sfted" together, contnung to
beat n order to prevent umps... When done, ADD meted butter & pour
nto a HOT greased Popover pan..... Bake at 450 degrees for 25
mnutes then bake at 350 degrees for 15 mnutes.
One Popover may be exchanged for: 1 bread exchange or 1 fat exchange
Tte: Sugar-Free Appe Pe
Categores: Dabetc, Pes, Desserts
Yed: 6 - 8 foks
6 oz (1 cn) frozen appe |uce 5 To 7 appes
-unsweetened concentrate 1 tb Butter or margarne
2 tb Rounded a purpose four; Nutmeg (optona)
1 ts Cnnamon 1 9" doube-crust pe she
1/4 ts Sat -unbaked
In a sma saucepan, combne the frozen appe |uce, four, cnnamon
Page 298
and sat. Str constanty over medum heat unt the mxture s thck
and bubby, 3 to 5 mnutes. Pee and sce the appes and str them
nto the appe |uce mxture. Pour the mxture nto the unbaked pe
she and dot wth butter. Poston the top crust over the fng,
cuttng sts for the steam to escape. Trm and sea the edges. Brush
the top very ghty wth water and sprnke wth nutmeg f desred.
Bake at 450 degrees for 15 mnutes. Reduce heat to 350 degrees and
bake for 30 mnutes more.
Serves 6-8
Source: The Kansas Cookbook - Recpes from the Heartand
From The Cooke Lady's Fes
Tte: Sugaress Wheat 'n' Frut Cookes
Yed: 5 dozen
1/2 c Butter; softened 1/8 ts Sat;
1 Egg; 1 c Unsweetened coconut; faked
2 ts Vana extract; 1 c Unsugared dates; chopped
1 c Whoe wheat four; 4 ts Orange pee; fresh grated
1 ts Bakng powder; 1 c Pecans; fney ground
Cream the butter, egg and vana together n a arge mxng bow. In
a sma bow, combne the whoe wheat four, bakng powder and sat.
Add the four mxture a tte at a tme, to the creamed mxture,
beatng after each addton. In a medum bow, combne the coconut,
dates, orange pee, and 1/2 cup of the pecans. Str nto the cooke
mxture. Dvde the dough n haf and form nto two ogs,
approxmatey 1.1/2 nches n dameter. Pace the remanng 1/2 cup
of pecans on a pece of waxed paper. Ro the ogs n the nuts. Wrap
each og n waxed paper and ch for 1 hour. To bake, sce the ogs
nto 1/8 nch rounds and pace them on an ungreased cooke sheet.
Bake at 350 degrees for 10 to 12 mnutes, unt ghty browned.
Makes 5 dozen.
Source: The Kansas Cookbook - Recpes from the Heartand
From The Cooke Lady's Fes
Page 299
Tte: Sweet and Sour Red Cabbage
Yed: 8 foks
1 sm Head red cabbage; 3 tb Fructose;
1/2 c Water; 1/4 ts Sat;
2 ts Cornstarch; 1/2 ts Caraway seeds;
1/2 c Cder vnegar;
Shred cabbage steam over rapdy bong water 10 mnutes, or unt
crsp-tender. Remove from heat thoroughy. Dssove cornstarch n
water; add remanng ngredents; cook over medum heat unt
sghty thckened. Put ths dsh wth ether n arge mxng bow;
add sauce and mx we. Use ths dsh wth ether hot or cod meat.
NOTE: Ths recpe s provded through the courtesy of Sweet Lte
Fructose. (However, I woud and sha use my sugar sub.)
Food Exchange per servngs: 1/2 FRUIT EXCHANGE + 1 VEGETABLE EXCHANGE
Ca: 45
Source: Recpes for Dabetcs by Be Ltte. (1985 verson)
Tte: Pneappe Sweet Potatoes
Categores: Dabetc, Sde dshes, Vegetabes, Fruts
Yed: 8 sweet ones
24 oz Sweet potatoes;* 2 c Pneappe tdbts;
1 1/2 ts Sat -artfcay sweetened
1/8 ts Pepper 2 tb Det margarne
Bo potaotoes unt tender; pee; coo sghty. Mash unt smooth;
str n remanng ngredents, ncudng syrup from pneappe tdbts.
Return to stove and reheat.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE +
1/2 FRUIT EXCHANGE CAL: 122
Source: Recpes for Dabetcs by Be Ltte (1985 Verson)
Tte: Baked Potatoes, Stuffed
Page 300
Yed: 8 sweet ones
8 Potato; 1 1/2 c Sat;
8 tb O; 1/8 ts Pepper;
1 1/2 c Sour haf and haf; 2 tb Chves; snpped
Preheat oven to 450 degrees. Prck skns of potatoes wth fork;
ghty o your hands and rub o onto the potatoes wth fork;
ghty onto the potatoes. Pace potatoes oven and bake unt done
(about 35-40 mnutes). Reduce heat each heat to 325 degrees. Remove
potatoes from oven; cut a thnk sce from each and hoow out, beng
carefu to eave she ntact. Mash centers n mxer wth sour haf
and haf, sat, pepper, and chves; refu shes, heapng hgh.
Bake on aumnum fo heated throught and top s ghty browned
(about 1/2 hour) Food Exchange per servng: 1 BREAD/STARCH EXCHANGE +
2 FAT EXCHANGES
Tte: Mock Sour Cream
Categores: Dabetc
Yed: 1 /2 c serv
1 1/2 c Cottage cheese, we-draned 1 tb Lemon |uce
2 tb Dry buttermk 1/2 ts Sat (omt for ow
1/2 c Skm mk -sodum det)
Pace a ngredents n food processor & process unt thck &
smooth. Refrgerate unt needed. 1/4 cup servng: 46 ca; 3 g
carbohydrate; 8 g proten neg. fat; 260 mg Sodum From: Ronda
Ekenberry Reformated 4 you and yours va Nancy O'Bron and her
Mea-Master
Tte: Orange Cheesecake
Yed: 8 servngs
CRUST 2 c 2% cottage cheese
1 c Soft whoewheat bread crumbs 1/3 c Orange |uce
1/4 c Bran (natura) 1 ts Orange rnd
1/4 c Brown sugar subs (SugarTwn) 1 sm Banana
1/2 ts Ground cnnamon 2 tb Whte sugar subs. SugarTwn
2 tb Butter or margarne 1 ts Lemon |uce
FILLING 1 sm Orange
Page 301
1 tb Unfavored geatn (1 pkg) 8 Strawberres or grapes
1/3 c Water
CRUST: Combne 1st 4 ngredents n a bow. Wth fngers, rub n
butter unt mxture s crumby. Press onto bottom of 7-8"
sprngform pan.
FILLING: In sma saucepan, sprnke geatn over water & et stand
about 5 mnutes to soften. Pace over ow heat, strrng unt
geatn dssoves. Let coo to room temperature. In food processor
or bender, combne cottage cheese, orange |uce & rnd, banana,
sweetener, emon |uce & dssoved geatn. Puree unt smooth (mash
cottage cheese, banana wth sweetener, |uces & geatn or press
through seve). Pour over prepared crust. Cover & ch 2-4 hrs or
unt set. At servng tme, remove sde from pan. Wth wde meta
fter, sp cheesecake off bottom of pan onto servng pate or eave
on base of sprngform pan. Pee orange, removng pth & thn
membrane. Remove sectons. Sce strawberres or grapes. Arrange on
top of cheesecake aong wth orange sces.
Exchanges 1/8 cheesecake: 1 Fruts & Vegetabes Choce 1 Proten
Choce; 12 g carbohydrate; 10 g proten 4 g fat; 124 caores
Tte: Vana Ice Cream
Categores: Dabetc, Ice creams
Yed: 8 foks
2 ts Geatn 1 t Vana
2 tb Hot water 4 tb Sugar equvaent sweetener
1 1/4 c Evaporated mk, ched
Dssove geatn n hot water. Whsk mk & amost cod geatn
together & add the favorng & sweetener. Pour nto freezng trays &
freeze wthout strrng. Serve wth frut. 1 servng contans: 60
caores; 5 g (1/2 unt) carbohydrate 4 g proten; 3 g fat
Tte: Weght Watchers Oven "Fres"
Yed: 4 servngs
1/4 c Parmesan cheese, grated TT Ground whte pepper
2 ts Paprka 12 oz Bakng potatoes, scrub
1/2 ts Bacon bts
Cut potatoes nto 3"x1/2" wedges. Preheat oven to 375oF. Spray
Page 302
nonstck bakng pan wth non-stck spray. Combne a ngredents
except potatoes. Toss potatoes n mxture to coat thoroughy
(suggeston to put n gaon sze pastc bag, press out ar, sea, &
toss). Pace potatoes on prepared bakng sheet. Bake 10-12 mn,
turnng over after 5 mn. PER SERVING: 92 caores; 4 g proten;; 2 g
fat (19.5%) 15 g carbohydrate; 116 mg sodum; 4 mg choestero
Dabetc?
Tte: Appe Bugur Breakfast
Categores: Dabetc, Nuts/grans, Fruts
Yed: 8 servngs
1/3 c Dred appe rngs; 2/3 c Fromage fras;
1/4 c Heaped bugur; 1/4 c Mk;
2/3 c Cup natura yogurt A tte artfca sweetener
-=OR=- -(optona)
Mx the appe and bugur n a bow, then str n the yogurt or formage
fras and haf the mk. Cover and set asde for 30 mnutes, or
unt the bugur s softened and swoen. The gran shoud sthave
some bte, athough t can be eft covered n the refrgerator
overnght. Str we and add extra mk necessary to make the
mxture creamy. The mxture can be sweetened wth artfca
sweetener f ked.
Very the frut, f you ke, or add fresh frut to the pan soaked
bugar.
Food Exchanges were not sted.
Source: The Dabetc Cookbook by Brdget |ones.
Tte: Baked Fsh Cake
Categores: Dabetc, Fsh, Vegetabes
Yed: 4 frends
1 1/2 b Potatoes; peeed 4 tb Mk;
1 b Whte fsh fet; Grated pee of 1/2 emon;
Sat; (to taste) 2 tb Parsy; fresh chopped
Grd whte or back pepper; 1 ts Anchovy extract(optona)
-Freshy 3 tb A-purpose four;
2 tb Butter; 2 tb O
Page 303
Cut the potatoes nto chunks and pace then n a saucepan wth enough
water to cover, addng a tte sat f ked. Heat unt |ust about
to bo. Meanwhe, ay the fsh on a pate or dsh to cover the
saucepan and cover t wth a second pate, d or fo. Put the fsh
on the pan when the water s bong, then reduce the heat so water
does not froth over. Cook the potatoes unt tender-10-15 mnutes f
the chucks are fay sma. Set the asde, wthout uncoverng t.
Dran and mash the potatoes, beatng the we unt smooth. Mx n
the butter, mk, emon pee, parsey and anchovy extract, s used
Preheat oven to 400 degrees. Grease a qucke dsh or bakng pan.
Pour any cookng |uces from the fsh nto the potato mxture. Fake
the fash off the skn, dscarded any bones, and at t to the
potatoes. Mx we, addng seasonng to taste. Use a arge spoon to
pace the fsh mxture n a mound on the prepared dsh or pan but do
not fatten t unt t s a n mounded up. Fatten the top of the
mxture sghty, then sprnke t wth a tte of the four. Use a
spatua and sce to fatten the mxture nto a tte neat crce,
about 7" across. Pat the sdes wth the knfe and the top wth sce
to that the mxture s even and neaty shaped, keep sprnkng wth
the four to coat the outsde eveny. Trcke the o over the fsh
cake and bake t for about 30 mnutes, unt we browned. Cut nto
wedges to serve.
Food Exchanges were not sted,
(Good thng I found the book on sae and cheap to boot)
Source: The Dabetc Cookbook by Brdget |ones.
(ths s far to much work for me, Fsh not my favorte foods)
Tte: Chocoate Spread
Yed: 1 1/2 cups
1/4 c Unsated Butter; 1/4 c Lowfat cream cheese;
3 tb Cocoa powder; 4 tb 6 tb artfca sweetener;*
Met the butter n a sma saucepan. Add the cocoa and cook,
strrng, for 3 mnutes over ow heat. Remove from the heat and
eave to coo for 5 mnutes.
Str cheese nto the cocoa, then mx n the artfca sweetener to
taste. Ch the chocoate spread n a covered contaner and t w
keep for about 3-5 days n the refrgerator, dependng on the shef
fe of the cheese.
*Ths works very we but t mportant to avod sweeteners contanng
saccharne as they make the spread very btter.
Page 304
Food Exchanges were not sted!
Source: The Dabetc Cookbook by Brdget |ones
Tte: Appe and Carrot Cake
Categores: Dabetc, Cakes, Snacks, Fruts, Vegetabes
Yed: 16 sces
2 c Whoe wheat four; 2 c Dessert appes; peeed cored
-sef-rsng -grated
1/2 c Margarne; 1 c Carrot; grated
1 ts Cnnamon; Grated pee of 1 orange
1 c Wanuts; chopped 2 g Eggs;*
2/3 c Rasns; 4 tb Fresh orange |uce;
Lne the base and grease of a oaf pan wth 4 cup capcty. Preheat
the oven to 350 degrees. Pace the four n a bow and mx we, then
cut n the margarne and str n the cnnamon. Str n the wanuts,
rasns, appes and carrot. Add the orange pee, eggs and |uce, then
beat we unt thoroughy combned. Spoon the mxture nto the
prepared pan, smooth the top and bake for about 1 1/4 hours, or unt
the cake s we rsen and frm to touch. Turn out on a wre rack.
Food Exchanges are not sted wth the recpes n ths book.
Source: The Dabetc Cookbook by Brgdet |ones.
Tte: Dabetc Appe Cake
Yed: 1 cake
2 1/2 c Four; 2 ts Vana;
3 ts Soda; 2 Eggs;
2 ts Cnamon 1 ts Lqud Sugar substtute;
1/2 ts Nutmeg; 4 c Grated appe;
1 ts Sat; 1 c Wanuts;
1 c Butter;
Mx dry ngredents; add butter, eggs, sugar substtute, and bend
we. Str n grated appes and nuts. Bake n we-greased 9 x 13
pan at 375 degrees, 40-50 mnutes.
Food Exchange per servng: 1/2 FAT EXCHANGE + 1 STARCH/BREAD EXCHANGE
Page 305
+ 1/2 FRUIT EXCHANGE
Source: The Bg Fat Red |ucy Appe Cook Book
Tte: Crsp Baked Chcken
Yed: 4 foks
4 Chcken portons; quarters Sat to taste;
-or breasts sknned Pepper to taste;
1 tb O; 1 tb Dred sage;
1 tb Lemon |uce; 2 tb Onon; grated
1 tb Whoegran mustard; 1 1/2 c Fresh bread crumbs;
Preheat the oven at 375 degrees.
Pace the chcken peces n a greased bakng dsh. Pace the o,
emon |uce, mustard, penty of seasonng, sage and onon n a
screw-top |ar and shake we unt everythng s thoroughy combned.
Brush the chcken peces generousy wth the mustard-and-onon
mxture, ensurng that they are partcuary we coated on top.
Press the soft bread crumbs on each chcken porton as t s brushed
wth the mxture to make, even coatng.
Bake the coated chcken for 50-60 mnutes, or unt they are crsp and
goden outsde and thoroughy cooked through and the |uces run cear
when perced wth the tp of a knfe. Serve at once.
NO FOOD EXCHANGES WERE LISTED
Tte: Chcken Bran
Categores: Dabetc, Poutry, Man dsh, Rce, Curres
Yed: 4 nce foks
2 g Onon; peeed 6 Green Cardamoms;
2 c Garc; crushed 1 Cnnamon stck;
2 Inch pece gngerroot; fresh 2 c Brown basmat rce; L-gran
-peeed -If basmat s not avaabe
2 tb Curry powder; -=OR=-
1 ts Turmerc; 2 c Ordnary brown rce;
4 tb Natura yogurt; 3 1/4 c Water
Page 306
Sat to taste Lemon Wedges; to serve
Fresh gournd pepper to taste Fresh corander; to serve
Thny sce 1 onon and set t asde. Cut the other onon nto
chunks, then puree t to a paste wth the garc, gngerroot, curry
powder, turmerc and yogurt. If you do not have a bender or food
processor, then grate the onon and gngerroot and mx wth the other
ngrededents. Add penty of seasonng, then spoon ths mxture over
the chcken thghs, spreadng t eveny over them and turnng to coat
a sdes. Cover and ch for 1-24 hours, the onger the better.
Heat the o n a arge heavy-bottomed saucepan or fameproof
casseroe. Add the sced onon, bay eaves and cardamoms, then cook,
strrng often, unt browned-about 20 mnutes. Use a sotted spoon
to remove haf the onon from the pan and reserve for garnh. Push
the rest of the onon to one sde.
Add chcken portons, reservng the |uces from marnatng and brown
them a over. Add the rce to the pan, sprnkng t down between
the chcken. Tuck the cnnamon stck n between the chcken, then
scrape a the marnatng |uce nto the pan. Pour n 3 3/4 cups of
water. Brng to a bo, then reduce the heat and cover pan tghty.
Leave to genty for 30-35 mnutes, unt the rce has absorbed the
water and the chcken s tender. The bran shoud be most.
Transfer the brman to a servng dsh, or serve t from the cookng
pan, sprnkng the reserved onon over and addn favor. Add emon
wedges for garnsh-ther |uce shoud be squeezed over before the
bran s eaten.
No Food Exchanges were sted.
Tte: Pork and Pneappe Meatbas
Categores: Dabetc, Man dsh, Vegetabes, Meats
Yed: 4 nce foks
1 b Lean ground pork; Pepper to taste
6 Scaons; fney chopped 2 Eggs
1 Red/green/yeow pepper; 8 oz Cn pneappe; n natura
-seeded fney chopped -|uce; draned
-may use a comb of 3 peppers 1/4 c A-pupose four;
1 c Whoe wheat bread crumbs; 1 tb Water;
-fresh 1/4 c Dry bread crumbs;
Sat to taste
Page 307
Tte: Baked Appe Rce Puddng
Categores: Dabetc, Rce, Desserts, Fruts
Yed: 6 servngs
1/3 c Egg substtute 1/2 ts Cnnamon
2 c Pared and cored appes, 2 tb Unsated margarne, softened
-fney chopped (2 medum) 1 ts Vana
1 1/2 c Cooked whte rce 2 Egg whtes
1/2 c Ptted dates, snpped 1/4 ts Cnnamon
1/4 c Sugar
Preheat oven to 325 degrees F. Mx together the egg substtute,
appes, rce, dates, sugar, cnnamon, margarne, and vana. Beat
the egg whtes unt stff peaks form; fod nto rce mxture. Turn
nto a 1 1/2 quart casseroe or souffe dsh. Sprnke cnnamon on
top. Pace casseroe n a pan of very hot water (1 nch deep). Bake
at 325 F. about 70 mnutes. Serve warm or ched. If desred,
garnsh wth fresh appe sces dpped n emon |uce.
Nutrent anayss of 1 servng: 1 starch/bread exchange; 1 frut
exchange; 185 Caores; 4 g proten; 6 g fat; 31 g carbohydrates; 42
mg sodum; 0 choestero.
Source: The Compete Dabetc Cookbook by P| Paumbo, MD,FACP and
|oyce Day Marge, MS. Posted by Sandee Eveand
Tte: Bankruptcy Stew
Categores: Dabetc, Soups/stews, Man dsh, Meats, Vegetabes
Yed: 8 servngs
2 b Lean beef round stk; 1 Rb ceery; chopped
-boneess 1 Yeow onon; sced thn
1/2 c Water; 3 Carrots; peeed and sced
1/2 c Tomato sauce; 1 Sprg fresh parsey
4 g Potatoes; peeed, cubed -=OR=-
1 Green be pepper; 1 tb Dry parsey;
-sce thny 1 Bay eaf
Cut round steak nto 1-nch cubes. Brown beef cubes over hgh heat
n a nonstck sket. Add the rest of the ngredents to the
sket. Cover and smmer for 1 hour over medum heat unt the meat
s tender. 8 servngs
One servng = 345 caores, 3 ow-fat proten + 1 starch + 1 vegetabe
exchange 23 grams proten, 22 grams carbohydrate, 12 grams fat, 482 mg
sodum
Page 308
Adapted from Ouck & Easy Dabetc Menus, Betty Wedman 1993 Shared
Tte: Corn Bread
Categores: Dabetc, Hodays, Vegetaran, Breads/bm
Yed: 12 servngs
2 c Cornmea 1 Egg
1/2 ts Sat 1 tb Vegetabe O
1/2 ts Bakng Soda 1 c Buttermk -or- Sour Mk (1
2 ts Bakng Powder -cup Lowfat Mk + 1
1 tb Sugar -or- Honey -tabespoon vnegar)
Combne the cornmea, sat, bakng soda and bakng powder n a bow.
Mx we.
Pour nto a ghty oed 8-nch-square bakng pan.
Serves 12
Exchange Vaue: 1 Bread Exchange
Tte: Parmesan-Sesame Stcks
Yed: 8 dz stcks
12 s Whte bread; -meted
-crust removed 1/4 c Parmesan Cheese, grated
1/8 c Reduced-caore margarne; 2 tb Sesame seeds
Cut each sce of bread nto 8 stcks, and arrange on ungreased bakng
sheets. Brush bread stck ghty wth margarne. Sprnke eveny
wth Parmesam cheese and sesame seeds Bake at 350 degs for 10-15 mns
or unt goden brown. Serve mmedenty
Page 309
Each servng amount: 4 stcks; Exchanges: 1 Vegetabe Cho: Tr.;
Caores: 40; Carbo: 4 gm; Proten: 1 gm Fat: 2 gm; Fber: Tr.;
Sodum: 87 mg;
Reformanted 4 you and yours va Nancy O'bron and her Mea-Master
Tte: Cran-Orange Punch
Yed: 8 nce foks
1 1/4 c Cranberry |uce; -thawed undeuted
-reduced-caore 2 c Det emon-ne soda;
6 oz (1) cn orange |uce; Sugar Substute to equa
-unsweetened -1/4 c sugar
-frozen concentrate,
Combne cranberry |uce, orange concentrate, and sugar substtute n a
arge bow; str we and ch. Add soda to frut |uce mxture |ust
before servng. Serve over crushed ce.
From: Cookbook for Dabetcs and ther Fames
Each Servng: 1/2 cup; One servng may be exchanged for: 1 frut
Reformated 4 you and yours va Nancy O'Bron and her Mea-Master (From
|unge.Boy va GEne
Tte: Fresh Corn Muffns
Yed: 8 muffns
1 c Pan cornmea 1 c Fresh corn
1/2 c A-p four 1 Egg; sghty beaten
1 tb + 1 ts bakng powder; 1/4 c Vegetabe o;
1 ts Sat; 1 c Buttermk;
Combne frst 4 ngredents n medum mxng bow. Add corn, egg,
o, and buttermk, strrng we. Pour batter nto 8 nonstck
muffn cups. Bake at 475 degs for 20-25 mns or unt brown.
From: Cookbook for Dabetcs and ther Fames
Each servng: 1 Muffn; Each servng may be exchanged for: 2 bread; 1
fat
Page 310
Reformated 4 you and yours va Nancy O'Bron and her Mea-Master (From
|UNGLE.BOY va GEne)
Tte: Dabetc Cranberry Sauce
Categores: Dabetc, Sauces, Fruts
Yed: 8 servng
3 c Cranberres 2 tb Lemon |uce
1 1/2 c Bong Water 1/8 ts Nutmeg
1/2 c Orange |uce 1/8 ts Coves
Sucary Souton 1 teaspoon 1/8 ts Cnnamon;
For spced cranberry sauce,
Cook cranberres n bong water unt skns are broken. Then ADD the
remanng ngredents. Then CHILL n refrgerator.
One servng may be exchanged for: 1/2 frut exchange.. Reformated 4
you and yours va Nancy O'Bron and her Mea-Master (From Bob
Henderson va GEne)
Tte: Bakng Powder Bscuts
Yed: 12 servngs
2 c Four 4 tb Shortenng
3 tb Bakng Powder 3/4 c Mk, SKIM
1 ts Sat
Mx four, bakng powder, and sat together. Cut n the shortenng
unt t s eveny mxed wth the dry ngredents. Then ADD, Mk,
mxng we.
Then Knead for a a 1/2 mnute and ro out to about 1-1/2 nch n
thckness. Cut wth a Bscut cutter. Pace the bscuts 1-1/2 nches
apart on a greased bakng sheet. The BRUSH wth the Mk and BAKE at
450F oven degrees 10-12 mnutes
One bscut may be Exchanged for: 1 bread exchange or 1 fat exchange.
Tte: Exchanges for Speca Foods(Vegetaran)
Page 311
Yed: 1 chart
EXCHANGES FOR SPECIAL FOODS
brewer's yeast, 3 Tbsp = 1 bread;
carob four, 1/8 cup = 1 bread;
kefr, 1 cup = 1 mk pus 1 fat;
mso, 3 Tbsp = 1 bread pus 1/2 ean meat;
sea vegetabes, cooked, 1/2 cup = 1 vegetabe;
soy four, 1/4 cup = 1 ean meat pus 1/2 bread;
soy grts, raw, 1/8 cup = 1 ean meat;
soy mk, 1 cup = 1 mk pus 1 fat;
tahn, 1 tsp = 1 fat;
tempeh, 4 oz. = 1 bread pus 2 proten;
wheat germ, 1 Tbsp = 1/2 bread;
(f used n arge amounts may need to add a fat exchange. Speak to
your dettan.)
The artce aso says that vegetarans shoud treat egumes as 1/2
proten and one bread, rather than |ust bread. The author aso
reccomends usng ow fat, hgh fber recpes.
Tte: Strawberry Spread
Categores: Dabetc, Sauces, Fruts, Info/hep
Yed: 1 servngs
1 ts Unfavored Geatn 6 Packets Equa
1/4 c Orange |uce 1 tb Orange Pee Svers
1 c Mashed OR Pureed Fresh 1/4 ts Corander
Strawberres
In Sma Saucepan, Sprnke Geatn Over Orange |uce. Let Stand 1
Mn. Heat Over Low Heat Unt Geatn Is Dssoved & Mxture Comes To
A Bo. Remove From Heat And Str Into Strawberres. Add Remanng
Ingredents And Str To Bend. Refrgerate Unt Frm, 3 To 4 Hours.
Best When Used Wthn 1 Week. (Makes 1 Cup OR 16 Servngs, 1 T. Each.)
Tte: Peach Meba
Yed: 1 servngs
1/2 c Part-skm rcotta cheese; -=OR=-
2 ts Sweetneer(equv); 1 md Rpe peach; pee+sce
1 ts Vana 2 ts Reduced ca raspberry|am;
1/2 c Sced peaches;(canned)
Page 312
In a sma bow, combne rcotta cheese, sweetner and vana. Mx
we wth frok or spoon. Spoon peaches over cheese. Spoon raspberry
spread over peaches. From *Prodgy's Food and Wne Buetn Board
Tte: Mock Pavova
Yed: 4 servngs
4 Egg whtes; at room temp 2 ts Cornstarch
Sweetener; equvaent to 1 ts Vana
-1 tsp 1 ts Vnegar
1 pn -Sat 2 Kws
From Murray V.F. |ones of the New Zeaand Dabetes Assocaton "Make
sure that the eggs are fresh and at room temperature," he cautons.
"Try kw frut", he suggests, as a garnsh. You' need a pece of
ktchen parchment.
1. In a bow, beat the egg whtes unt foamy. Add the sweetener and
sat, and contnue beatng. Beat n the cornstarch, vana and
vnegar unt soft peaks form. Work qucky, and take care not to
overbeat.
2. Rnse a pece of ktchen (grease proof) parchment wth water.
Pace on a bakng pan.
3. Pe the egg whte mxture onto the parchment n a 1 1/2 nch hgh
crce. Bake at 250F for 1 hour or unt frm.
4. Remove from oven and coo n the pan. Invert on a patter and pee
off paper. Pee and sce the kws crosswse nto crces, eave
some round or cut some n haf. Arrange n attractve desgns on the
pavova. Cut n four porton. Serve cod.
Nutrents for 1 servng Caores: 48 Exchanges: 1/2 ean meat; 1/2
frut
g mg carbohydrate: 8 potassum: 196 proten:
4 sodum: 79 fat: neggbe choestero: 0 fber: 1
SOURCE: _Dabetc Cookng Around the Word_ by Vma Lcouras
Chantes posted by Anne MacLean From: Anne Macean
Tte: Unfred French Fres
Page 313
Yed: 6 servngs
6 g Potatoes -depends what s arge!
Sat to taste (optona) Bo potatoes 20 mnutes (Pee them or eave
them unpeeed) Cut as fres. Pace on non-stck cooke sheet (or
spray cooke sheet wth PAM), one ayer thck. Lghty sprnke wth
sat f desred, or your favorte seasonng. Bake at 400 degrees for
45-60 mnutes. Turn wth spatua after 25 mnutes. Serve
Food Exchange per servng: 1 STARCH/BREAD EXCHANGES
From Fabuous Foods for Frends and Famy by Cavness===
Tte: Goden Potato Wedges
Yed: 1 servngs
1 Bakng potato, scrubbed Seasonngs of your choce
Preheat the oven to 400.
Cut the potatoes engthwse nto wedges. Sprnke wth some of your
favorte sat-free seasonng mx. (Garc powder and paprka are good
choces.) Bake on a nonstck bakng sheet for 45 to 60 mnutes, or
unt they are easy perced wth a fork.
Tte: Baked Potato Pattes
Categores: Dabetc, Vegetaran, Vegetabes, Sde dshes
Yed: 4 servngs
6 md Potatoes, scrubbed 1/8 ts Freshy ground pepper
2 tb Onon; mnced 2 tb Whoe wheat pastry four
1 tb Fresh parsey; chopped
Preheat the oven to 375.
Shred the potatoes coarsey. Mx wth the onon, parsey, pepper, and
four. Shape nto 4 pattes and pace on a nonstck bakng sheet.
Bake for 30 mnutes. If you ke, pace the pattes under the
broer durng the ast few mnutes for brownng.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGES
Source: Unknown...retrved from a cookng echo!
Page 314
Tte: Seasoned Oven Fres
Yed: 4 servngs
4 g Potatoes 1 c O-free Itaan Dressng
Thcky sce the potatoes engthwse. Pace the potatoes n a fat
bakng dsh. Pour the dressng over the potatoes and marnate for 1
hour, turnng occasonay to make sure that a are coated wth
dressng. Preheat the oven to 450.
Pace the potatoes on a nonstck bakng sheet. Bake for 45 mntues,
or unt ghty browned, bastng occasonay wth dressng.
Food Exchanges per servng: 1 STARCH/BREAD EXCHANGES
Reformated 4 you and yours va Nancy O'bron and her Mea-Master.
Tte: Guten-Free Bread
Categores: Aergy, Dabetc, Breads/bm
Yed: 16 servngs
1 ts Granuated sugar 2 tb Cornstarch
1/2 c Warm water 2 ts Guten-free bakng powder
1 Enveope actve dry yeast 1 ts Sat
1 c Water 2 Egg whtes
2 tb Mnute tapoca 1/2 c Skm mk
2 c Whoe bean four 1 ts Poppy seeds
1/4 c Cornmea
Spray 8 x 4 nch oaf pan wth nonstck spray. Coat nsde wth
cornmea and set asde.
Dssove sugar n warm water n a sma bow. Sprnke yeast over
top. Set asde for 10 mnutes or unt frothy. Str we.
Combne water and mnute tapoca n a saucepan. Brng to a bo.
Cook for 1 to 2 mnutes or unt thckened and cear.
Str together bean four, cornmea, corstarch, bakng powder and sat
n a mxng bow.
In separate bow, whsk together egg whtes and mk. Whsk n yeast
and tapoca mxture. Str nto dry ngredents, beatng unt
smooth. Set asde for 10 mnutes.
Page 315
Turn out onto surface generousy dusted wth cornstarch. Dust hands
wth cornstarch and sprnke a tte over dough. Knead 4 to 5 tmes
and ft nto prepared pan. Brush top wth mk and sprnke wth
poppy seeds.
Bake n 400 F oven for 45 mnutes or unt browned and oaf sounds
hoow when tapped. Makes 1 oaf, 16 sces.
Varatons seed bread, herb bread, Foccaca & pzza crust to be added
to recpe after testng.
not tested by Ezabeth Roder Feb 94.
Tte: Tabe of Equvaents for Sugar Subattutes
Yed: 1 sugar char
From: A New Cookbook For Dabetcs And Ther Fames Tabe of
Equvaents for Sugar Subattutes * Use ony after cookng or n
uncooked dshes. (Sugar equvaents for varous brand names of sugar
substtutes are sted for your convenence ony and not as an
endorsement).
Brand Name
Adoph's (powder) Substtuton For Sugar
================= ======================
2 shakes of |ar 1 rounded tsp sugar
1/4 tsp 1 tb sugar
1 tsp 1/4 cup sugar
2 1/2 tsps 2/3 cup sugar
1 tb 3/4 cup sugar
4 tsps 1 cup sugar
Equa (powder)*
===============
1 pkt 2 tsps
Fasweet (qud)
================
1/8 tsp 1 tsp sugar
1/4 tsp 2 tsps sugar
1/3 tsp 1 tb sugar
1 tb 1/2 cup sugar
2 tbs 1 cup sugar
Sucary (qud)
================
1/8 tsp 1 tsp sugar
Page 316
1/3 tsp 1 tb sugar
1 tb 1/2 cup sugar
Superose (qud)
=================
4 drops 1 tsp sugar
1/8 tsp + 4 drops 1 tb sugar
1 tb 1/2 cup sugar
Sugar Twn (powder)
===================
1 tsp 1 tsp sugar
Sugar Twn, Brown (powder)
==========================
1 tsp 1 tsp brown sugar
Sweet N' Low (powder)
=====================
1/10 tsp 1 tsp sugar
1 pkt 2 tsps sugar
1/3 tsp 1 tb
1 tsp 1/4 cup sugar
1 1/4 tsp 1/3 cup sugar
2 tsps 1/2 cup sugar
4 tsps 1 cup sugar
Sweet N' Low, Brown (powder)
============================
1/4 tsp 1 tb brown sugar
1 tsp 1/4 cup brown sugar
1 1/3 tsps 1/3 cup brown sugar
2 tsps 1/2 cup brown sugar
4 tsps 1 cup brown sugar
Sweet'ner (powder)
==================
1 pkt 2 tsp sugar
Sweet Magc (powder)
====================
1 pkt 2 tsp sugar
Sweet One (powder)
==================
1 pkt 2 tsps sugar
3 pkts 1/4 cup sugar
12 pkts 1 cup sugar
Sweet-10 (qud)
=================
10 drops 1 tsp sugar
1 tb 1/2 cup sugar
2 tbs 1 cup sugar
Page 317
Zero-Ca (qud)
=================
10 drops 1 tsp sugar
30 drops 1 tb sugar
3/4 tsp 2 tbs sugar
1 tb 1/2 cup sugar
2 tbs 1 cup sugar
Tte: Ounoa Paf
Categores: Dabetc, Man dsh, Nuts/grans, Vegetaran
Yed: 4 nce foks
1 c Ounoa;* 1/2 ts Lemon zest; grated
2 c Chcken broth; 1/2 tb Dred eaf thyme;
1 tb Betty's Butter; 2 tb Fat-eaf parsey;
1 g Onon; chopped Sat and pepper to taste;
2 c Garc; chopped
*Pronounced Keen-wa, qunoa s a md-favored gran that was eaten
by the Incas. It s now grown n Coorado and New Mexco and s
avaabe n natura food stores...t s a very hgh as compete
proten.
Rnse qunoa n a straner and remove any debrs. Pace n a arge
non-stck saucepan and toast, unt t darkens sghty. Add broth.
Brng to a bo, cover, reduce heat and smmer about 20 mnutes unt
tender. In another sket, heat butter; add onon and garc and
cook tender, about 3 mnutes. Str n qunoa, emon zest, thyme
parsey, sat and pepper to taste.
Food Exchange per servng: 2 STARCH/BREAD EXCHANGES; CAL: 155; CHO:
3mg; CAR: 4g; SOD: 74mg; FAT: 3g;
Source: Lght and Easy Dabetc Cusne by Betty Marks
Tte: Corn & Tomato Poenta
Categores: Dabetc, Vegetabes, Vegetaran, Soups/stews, Crockpot
Yed: 6 nce foks
1 qt Water 1 ts Dred eaf oregano;
1/4 ts Sat; 1/2 c Whoe-kerne corn;* draned
1 c Yeow cornmea; 1/2 ts Hot pepper fakes; crushed
1/2 c Tomato Sauce; Pepper to taste;
Page 318
In a heavy, 3-quart saucepan, brng water and sat to a bo. Sowy
pour cornmea nto saucepan so that water does not stop bong,
strrng to keep smooth. Reduce heat and smmer 20 to 25 mnutes,
strrng often unt mxture s stff. Meanwhe, n a sma
saucepan, heat tomato sauce, oregano, corn, hot pepper fakes and
pepper. When cornmea s stff, turn haf nto a servng dsh and top
wth haf the sauce. Layer remanng cornmea and sauce and et rest
to 5 to 10 mnutes. Cut n squares and serve.
Food Exchanges per servng: 1 1/2 STARCH/BREAD EXCHANGE CAL: 105,
CHO: Omg; CAR: 23g; PRO: 3g; SOD: 208mg; FAT: Og;
Source: Lght & Easy Dabetcs Cusne by Betty Marks
Tte: Spcy Couscous
Categores: Dabetc, Nuts/grans, Vegetabes, Man dsh, Vegetaran
Yed: 4 nce foks
1/2 ts Vegetabe o Pnch sat
2 Green onons; chopped 1 ts Curry powder;
2 sm Tomatoes; chopped 1/8 ts Ground cnnamon
1 c Chcken broth 1 c Couscous
1 ts Ground cumn 2 tb Fresh parsey;
In a medum-sze non-stck sket; heat the o. Add green onons
and tomatoes; saute 3 mnutes, strrng. Remove from heat and keep
warm. In a warm. In a medum-sze saucepan, combne the remanng
ngredents except the couscous and parsey. Cover and et stand 5
mnutes, unt qud s absorbed. Add tomatoes and green onons and
fuff wth a fork. Garnsh wth chopped parsey. Makes 3-1/2 cups.
Food Exchange per servng: 1 STARCH/BRAD EXCHANGE + 1 VEGETABLE
EXCHANGE CAL: 121; CHO: 0mg; CAR: 21g; PRO: 4.3g; SOD: 11mg; FAT: 2g;
Tte: Rasn Bugur Paf
Categores: Dabetc, Nuts/grans, Vegetaran, Sde dshes
Yed: 4 nce foks
Page 319
2/3 c Bugur 1/8 ts Sat;
2/3 c Bong water; 1/8 ts Ground cumn;
2 tb Goden pr dark rasns;
Pace bugur n a medum-sze bow and cover wth bong water. Add
remanng ngredents and str to combne. Let stand 30 mnutes unt
water s absorbed. Fuff and serve warm.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE CAL: 89; CHO: 0mg;
CAR; 3g; SOD: 57mg; FAT: 0g;
Source: Lght & Easy Dabetc Cussne by Betty Marks
Tte: Date Sandwch Bars
Yed: 18 bars
1 c Dates, snpped 3/4 c Oatmea, uncooked
1/2 c Water 1 tb Sugartwn or Brown Sugar
1/2 ts Orange pee 1/2 ts Bakng powder
1 tb Orange |uce 1/4 ts Sat
1/2 ts Lemon |uce 6 tb Margarne
3/4 c Four
Have dates at room temperature. Sce thn and break up n pan.
1. Combne dates, water, pee & |uces n saucepan. Bend we.
Cook over ow heat strrng occasonay, unt thckened, about 10
mn. Coo.
2. Measure four nto arge bow. Add remanng ngredents except
margarne. Str we to bend. Cut n margarne unt partces are
the sze of peas. Press wth the back of a fork.
3. Spread haf crumb mxture n greased 8 x 8" pan. Press down.
4. Spread cooed date fng eveny.
5. Cover wth remanng crumbs, pat ghty.
6. Bake at 375F 25-30 mnutes unt goden.
7. Coo n pan on rack. Cut nto 18 bars.
(Sugartwn verson) 1 bar = 1 1/2 frut, 1 fat, 97 ca.
from Hgh Fber Cookbook - a bt crumby but decous.
Page 320
Tte: Peach Meba
Yed: 6 servngs
6 Peach haves, fresh or can 1/2 c Raspberres, pureed
1/3 c Low-fat vana yogurt Sugar subs. f needed
Pace each peach haf n a servng dsh. Spoon about 1 tbsp yogurt
over each peach haf. Pour on the raspberry puree. Add sugar
substtute before servng f the puree needs to be sweetened.
1 servng = 62 caores, 1 frut exchange 1 gram proten, 13 grams
carbohydrate, 0 fat, 37 mg sodum
but not tested by Ezabeth Roder March 94
Tte: Gf Red Beans & Rce wth Cantro
Categores: Dabetc, Aergy, Saads, Rce
Yed: 8 servngs
2 c Cooked red/bk kdney beans 1/4 c Fresh cantro, fne chopped
2 c Cooked rce, whte or brown Or 1 tbsp. dred cantro
4 Green onons, thny sced 1 ts Ch powder
2 Staks ceery, thny sced 1 ts Ground cumn
1 sm Red sweet pepper dced 1 ts Granuated sugar
1/4 c Canoa o 1/2 ts Sat
1/4 c Lme |uce 1/4 ts Freshy ground back pepper
1 tb Whte vnegar
In saad bow combne beans, rce, onon, ceery and red sweet pepper.
In |ar wth tght-fttng d, shake together o and remanng
ngredents.
Pour over bean mxture, toss ghty to thoroughy coat. Cover and
refrgerate at east 3 hours or up to 3 days, strrng occasonay.
1/8 recpe = 194 caores, 1 1/2 starch + 1 1/2 fats + 1 Extra choce
7 grams tota fat, 5 grams proten, 27 grams carbohydrate, 111 mg
sodum, 279 mg potassum. Good Vtamn C, Hgh Fbre.
Adapted from Fu of Beans by V. Curre & Kay Spcer, 1993 $18.95
Shared but not tested by Ezabeth Roder March 1994 ISBN
Page 321
0-9695688-1-9 Pubshed n co-operaton wth Canadan Ceac Assoc.
and Sponsored by the Ontaro Cooured Bean Growers Assoc.
Tte: Gf Red Beans & Rce New Oreans Stye
Categores: Dabetc, Aergy, Man dsh, Rce
Yed: 4 servngs
1 ts Canoa o 1/2 ts Sat
3 Coves garc, mnced 1/4 ts Crushed red ch pepper
2 Onons, chopped 1 c Beef OR vegetabe stock
1 Green sweet pepper, chopped 2 c Cooked red kdney beans
1 Stak ceery, chopped 1/4 b Lean ham, cubed
1 ts Dred thyme 2 c Hot cooked brown rce
1/2 ts Dred oregano Fresh parsey or cantro
Heat o over medum heat n a nonstck sket. Cook garc, onons,
green pepper and ceery, strrng often, for about 5 mnutes or unt
onon s transucent.
Str n seasonngs, pour n stock.
Wth fork, crush about 1/3 of the beans. Add to sket aong wth
ham, str we. Brng to a bo, reduce heat. Smmer, strrng
occasonay, for about 20 mnutes or unt thckened. Spoon over
rce. Garnsh wth parsey.
1/4 recpe = 302 caores, 2 1/2 starch, 1 1/2 proten, 1 extra
choce 5 grams tota fat, 16 mg choestero, 15 grams proten, 48
grams carbohydrate, 583 mg sodum, 582 mg potassum. Hgh Fbre.
not tested by Ezabeth Roder March 94
Tte: Berres wth Orange-Honey Yogurt
Categores: Dabetc, Desserts, Fruts, Nuts/grans
Yed: 4 servngs
4 c Frut, see suggestons 1 c Low-fat pan yogurt
GARNISH 1 ts Grated orange rnd
Fresh mnt eaves OR 1 tb Orange |uce
Thn strps orange rnd OR 2 tb Lqud honey (cauton dab)*
1 tb Toasted sced/sv. amonds 1/2 ts Vana or amond extract
SAUCE
Suggested frut: Wnter: sced oranges, bananas, kw, pneappe,
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cantaoupe or honeydew Sprng: strawberres, stewed rhubarb Summer:
raspberres, backberres, bueberres Fa: peaches, pums, grapes
Combnatons: grapes & meon, meon & bueberres, backberres &
sced peaches, raspberres & bueberres, strawberres & kw,
bananas & kw or sced oranges.
*Dabetc cauton: honey has more carbohydrates than sugar.
Ouantty of honey coud key be reduced. Recpes n ths book tend
to be sweeter than necessary for a person used to ow-sugar recpes.
Mx sauce ngredents n a bow. Wash berres & hu. Sce f frut
peces are arge.
Ether mx frut wth sauce, cover and refrgerate for 1 hour, or at
servng tme spoon frut nto ndvdua bows or stemmed gasses and
pour sauce over. Garnsh each servng.
1/4 recpe = 126 caores, 2 frut + 1/2 mk choce 3 grams fat, 4 mg
choestero, 43 mg sodum, 5 grams proten, 24 grams carbohydrate,
good fber.
Adapted from The Lghthearted Cookbook by Anne Lndsay 1988 Shared
but not tested by Ezabeth Roder, March 94
Tte: Frozen Aprcot Yogurt
Yed: 8 servngs
1 1/2 c Dred aprcots 3 c Low-fat yogurt
1 1/2 c Orange |uce 1 ts Grated orange rnd
Serve wth fresh frut or berres or garnsh wth a fresh mnt eaf.
In sma saucepan or mcrowave dsh, combne aprcots wth orange
|uce. Brng to a bo. Cover and smmer over medum heat for 10 to
12 mnutes.
OR cover and mcrowave at Hgh power for 7 mnutes, or unt aprcots
are softened. Puree n food processor or bender, or pass through
food m. Let coo.
Combne aprcot mxture, yogurt and orange rnd. Mx we. Freeze
n an ce-cream machne or transfer to shaow meta cake pan. Freeze
unt amost sod. Break nto bg chunks and beat wth eectrc
mxer or food processor unt smooth.
Transfer to artght contaner and freeze unt frm (about 30 mn to
1 hour). Let stand n refrgerator for 15 to 30 mnutes or unt
softened before servng. MY NOTE: 3/4 cup sze ndvdua yogurt
Page 323
contaners are a good way to freeze servng sze portons. Use a
strong ce cream scoop to dvde up for 2 sma servngs.
1/8 recpe = 137 caores, 1 mk choce, 2 frut 2 grams tota fat, 6
grams proten, 27 grams carbohydrate, 6 mg choestero, 67 mg sodum,
639 mg potassum
Adapted from Lghthearted Everyday Cookng by Anne Lndsay, 1991
Shared but not tested by Ezabeth Roder, March 94
Tte: Rce Puddng
Categores: Dabetc, Rce, Desserts
Yed: 6 sweet ones
1/2 c Whte rce; 1/4 c Sugar;
1/4 c Water; 1 ts Vana extract;
2 c Skm mk; 1/2 c Rasns;
Cook the rce n 3/4 c water over medum heat unt tender, about 45
mnutes. Add the skm mk and sugar. Cook sowy over ow heat
unt thckened, about 30 mnutes. Cook. Add the vana and
rasns and spoon nto sx servng dshes.
Food Exchanges per servng: 1 STARCH/BREAD EXCHANGE + 1 FRUIT
EXCHANGE + 1/2 MILK EXCHANGE; CAL: 189;
PRO: 4g; CAR: 28g; FAT: 2g; SOD: 283mg;
Source: Ouck & Easy Dabetc Menus by Betty Wedman, M.S.,R.D.
Brought to you and yours va Nancy O'Bron & her Mea Master
Tte: Rce Puddng
Yed: 4 nce foks
2 c Skm mk; 1 ts Ground cnnamon;
2 md Eggs; beaten 1 ts Pure vana extract;
2 tb Sugar;(or sugar sub equas 1 c Cooked rce, cod
-2 tbs sugar 2 tb Seedess rasns;
1/4 ts Sat;
Preheat oven to 350 degrees. Prepare a 1-quart casseroe wth
vegetabe pan-coatng. Scad (heat) mk n to top of a doube
boer over smmerng water. Combne eggs, sugar sat, cnnamon, and
vana. Pour hot mk on top sowy, strrng to mx we. Spread
Page 324
rce n the bottom of the casseroe; scatter rasns eveny over
rce; pour mk mxture carefuy on top. Pace casseroe n pan of
hot water comng amost up to the top of the casseroe. Bake about
45 mnutes or seroe from water and ch n refrgerator. Ths
puddng may be served warm or ched. as you prefer.
Food Excahnge pre servng: 1 1/2 STARCH/BREAD EXCHANGE + 1 LEAN MEAT
EXCHANGE. CAL: 159; CHO: 25g; PRO: 8g; FAT: 3g; SOD: 221; CHO: 139;
Low-sodum dets: Omt sat when cookng rce omt sat from recpe.
Hess.,R.D.,M.S. and Katharne Mddeton.
Tte: Brght Bean Saad
Yed: 4 nce foks
-------------------------BEAN SALAD------------------------------
9 oz (1)pkg green beans; french- 2 tb Onon; fney chopped
-cut frozen 1/8 ts Lemon Shaker Dressng;
1 md Carrot; chopped fne;
Cook green beans accordng to package drectons, but reduce cookng
tme by 2 mnutes to that beans are crsp. Dran beans and toss wth
chopped carrot, onon, sat, and dressng. Ch n a covered
contan for severa hours.
Food Exchange per servng: 1 VEGETABLE EXCHANGE CAL: 28; CHO: 7g;
PRO: 1g; FAT: 0g; SOD: 113mg; CHO: 0mg;
Low-sodum dets: Omt sat n water n whch beans are cooked and
a n the n the Lemon Shaker Dressng.
Brought to you and yours va Nancy O'Bron & her Mea Master
Tte: Lemon Shaker Dressng
Yed: 1 3/4 cups*
1/2 c Lemon |uce; fresh 1/4 ts Ceery seed;
1/4 c Water 1/2 ts Dry mustard;
Page 325
1/4 ts Sat Sugar sybsttute equvent
1/4 ts Lemon Rnd; 2 tb sugar
1/2 ts Worcestershre sauce;
*1 servng: 2 Tabespoons. Tasty, very ow-caore dressng be used
as a marnade for vegetabes and meat.
Combne a ngredents n a pnt |ar; cover tghty and shake
vgorousy. Store n refrgerator. Shake before usng.
Food Exchange per servng: Up to 3 tabespoons may be consdered
"free". CAL: 5; CHO: 1g; PRO: Og; SOD: 52mg; CHO: Omg; Low-sodum
dets: Omt sat.
Tte: Appesauce Brownes
Categores: Dabetc, Cakes, Desserts, Fruts
Yed: 16 servngs
1/3 c Vegetabe o 1 ts Bakng powder
1/2 c Unsweetened appesauce 1/2 ts Bakng soda
1/2 c Unsweetened cocoa powder 2 g Eggs
1/2 c Sugar 1 ts Vana extract
1 c A-purpose four 1/4 c Chopped nuts
16 bg servngs, 24 servngs f you foow the 1 tsp. sugar per
servng gudene of ADA, or try usng part sugar/part artfca
sweetener to cut down on caores. The orgna recpe s amost
ke cake.
Combne o, appesauce and cocoa. Add sugar and str unt
dssoved. Add eggs and vana. Mx dry ngredents together and
str nto the mxture.
Pour the batter nto a greased and foured (or wax paper ned &
sprayed) 9 nch square pan. Sprnke on nuts. (St tastes good f
you forget.)
Bake about 20 to 30 mnutes or unt top s set but edges are not
dred out. Toothpck w come out cean. Cut nto 16 or more
squares.
1/16 recpe = 165 caores, 1 starch + 1 fat + 1 frut exchange 3
Page 326
1/24 recpe = 110 caores (1 tsp sugar per servng) 2 grams proten,
18 grams carbohydrate, 5 grams fat, 56 mg sodum
and tested by Ezabeth Roder Feb 94.
Tte: Brusses Sprouts and Carrot Saad
Yed: 5 nce foks
10 oz (1) pkg brusse sprouts; 5 md Carrots;
16 oz (1)cn canned carrots; -sced and cooked
->OR<- 1/2 c Leamon Shaker Dressng;
Cook brusses sprouts accordng to package drectons unt they are
crsp but tender; dran. Dran carrots and put them n a bow; add
brusses sprouts and Lemon Shaker Dressng; mx we. Cover and
refrgerate 4-6 hours before usng; str occasonay.
Food Exchange per servng: 2 VEGETABLE EXCHANGES; CAL: 49; CHO: 11g;
PRO: 3g; SOD: 273mg; CHO: 0mg; Low-sodum dets: Omt sat n
cookng brusses sprouts and from Lemon Shaker Dressng.
Tte: Red Cabbage Saad
Yed: 5 nce foks
3/4 c Cder Vnegar; -teaspoons sugar
1/4 c Cod water; 2 c Cabbage; shredded
1 ts Crushed dred tarragon; 1 c Ceery; fney chopped
Sugar substtute to 4 1/2 c Onon; chopped
Combne vngar, water, sat, and tarragon; heat amost to a bo.
Remove from heat, add sweetener, and str to dssove. Mx
vegetabes, then pour vnegar mxture on top. Toss genty severa
tmes to mx we. Cover bow and ch for a few hours. (I ddn't
have red cabbage, but cabbage s cabbage.)
Page 327
PRO: 1g; SOD: 220mg; Low-sodum dets: Modfy Mrace Red "French"
Dressng as drected.
Hess,R.D.,M.S., and Katharne Mddeton.
Tte: Teryak Potatoes
Yed: 5 servngs
1 1/2 b Tny new potatoes (about 1/4 ts Itaan seasonng, crushed
-10) or md red potatoes 5) -Dash ground back pepper
1 tb Margarne or butter, cut -Dash red pepper
-Into peces -Fresh snpped rosemary
1 tb Teryak sauce -(optona)
1/4 ts Garc sat
Wash potatoes; scrub throughy wth a vegetabe brush. Cut tny new
potatoes nto quarters or the medum potatoes nto 1-nch peces.
Pace potatoes nto 1-1/2 quart mcrowave-safe casseroe. Add
margarne or butter, teryak sauce, garc sat, Itaan seasonng,
back pepper, and red pepper. Toss to combne. Cover; mcro-cook on
100% power (hgh) for 12 to 15 mnutes (14 to 16 mnutes for
ow-wattage ovens) or t potatoes are tender, strrng twce durng
cookng. Str before servng. Garnsh wth snpped rosemary and
serve wth sour cream, f desred. Makes 5 sde-dsh servngs.
NUTRITION FACTS PER SERVINGS: 155 ca., 2 g tota fat (0 g sat. fat),
0 mg cho, 277 mg sodum, 31 g carbo., 1 g fber, 3 g pro. Day
Vaue: 2% vt. A, 29% vt. C, 1% cacum, and 15% ron.
Food Exchanges per servng: 1 STARCH/BREAD EXCHANGE(ABOUT) + 1 FAT
EXCHANGE;
Better Homes & Gardens Magazne
Tte: Whoe Wheat Bueberry Pancakes
Categores: Dabetc, Ouckbreads, Pancakes, Vegetaran, Nuts/grans
Yed: 12 pancakes
------------------MIX TOGETHER IN A MEDIUM-----------------------
-bow 2 ts Bakng powder;
2 c Whoe wheat four;
Page 328
--------------------------BEAT IN-------------------------------
2 c Mk;(ow-fat) 1 tb O;
2 Eggs;
--------------------------STIR IN-------------------------------
1 c Bueberres;
Lghty o a fryng pan and spoon batter on tabespoon.
Food Exchange per servng: 4 PANCAKES 3 STARCH/BREAD EXCHANGES, 1 MILK
EXCHANGE; PRO: 20mg; FAT: 8gm; CAR: 72gm;
Source: Vegetaran Cookng for Dabetcs by Patrca Mozzer
Brought to you and yours va Nancy O'Bron and her Mea Master.
Tte: Oatmea Pancakes
Categores: Dabetc, Pancakes, Ouckbreads, Vegetaran, Nuts/grans
Yed: 9 pancakes
-----------------MIX TOGETHER IN A MD BOWL----------------------
1 1/2 c Oatmea; 2 ts Bakng powder;
1/2 c Whoe wheat four; 1 ts Cnnamon;
--------------------------BEAT IN-------------------------------
1 c Low-fat mk; 1 tb O;
1 Egg; 1/4 c Rasns;
Lghty o a fryng pan and spoon batter on by tabespoon turnng
when the top bubbes.
The pancakes are great for unch sandwshes too. The oatmea ones are
especay good wth peanut butter.
Food Exchanges per servng: 3 PANCAKES= 3 STARCH/BREADS EXCHANGE + 1
FRUIT EXCHANGE + 1 MILK EXCHANGE + 1 FAT EXCHANGE; CAL: 484; PRO:
18gm; FAT: 12gm; CAR: 76gm;
Vegetaran Cookng for Dabetc by Patrca Mozzer
Tte: Breakfast Puddng
Categores: Dabetc, Breakfast, Nuts/grans, Vegetaran
Yed: 2 nce foks
----------------MIX TOGETHER & SET ASIDE IN---------------------
Page 329
-sma oven-proof bow 1 Egg;
1/3 c Oatmea; 1 Banana; mashed
1 c Low-fat mk; 1 ts Vana
Set mxture asde to stand for 10 mnutes to aow oatmea to soak up
favor. Str agan and pace n a sma dsh.
Prehat oven 325 degrees. Sprnke wth cnnamon. Pace dsh n
another oven-proof dsh contanng 1 nch of water. Bake 15-20
mnutes or unt frm.
Food Exchange per servng: 1/2 STARCH/BREAD EXCHANGE + 1 MILK
EXCHANGE + 1 FRUIT EXCHANGE or 1/2 STARCH/BREAD EXCHANGE 1/2 MILK
EXCHANGE + 1/4 MEAT
Source: Vegetaran Cookng for Dabetc by Patrca Mozzer
Tte: Brown Rce
Categores: Dabetc, Nuts/grans, Vegetaran, Breakfast, Rce
Yed: 1 servngs
----------------------BRING TO A BOIL---------------------------
-n a sma saucepan Smmer covered for 30
3/4 c Water -mnutes. Remove from heat.
1/3 c Brown rce;
----------------------------ADD---------------------------------
2 Fgs; chopped 1/4 ts Nutmeg;
-----------------SERVE IN A SMALL BOWL WITH----------------------
1/4 c Mk or yogurt(ow-fat)
Food Exchange per servng: 2 1/2 STARCH/BREAD EXCHANGES + 1 FRUIT
EXCAHNGES + 1/2 MILK EXCHANGES; CAL: 282; PRO: 7gm; FAT: 1gm; CAR:
60gm;
Tte: Bughur Wheat
Categores: Dabetc, Breakfast, Nuts/grans, Fruts, Vegetaran
Yed: 1 servngs
--------------------BRING TO A BOIL IN A-------------------------
-sma saucepan -smmer, covered unt
Page 330
2/3 c Water -qud absorbed
1/3 c Bughur Wheat;
----------------BLEND TO A FINE POWDER IN A---------------------
-bender 2 tb Cashews;
--------------------ADD AND BLEND AGAIN-------------------------
1/2 ts Vana -pour over bughur wheat and
1/2 c Mk or yogur(ow-fat) -Cook 5 mnutes more.
----------------------------ADD---------------------------------
1 Banana; sced
Food Exchange per servng: 2 1/2 STARCHS/BREAD EXCHANGES + 1 FRUIT
EXCHANGE + 2 FAT EXCHANGES + 1/2 MILK EXCHANGES; CAL: 387; PRO: 10gm;
FAT: 3gm; CAR: 71gm;
Source: Vegetaran Cookng for Datetcs by Patrca Mozzer.
Tte: Hot Oatmea
Yed: 1 servngs
---------------------MIX IN A SMALL PAN--------------------------
1 c Hot water -cook genty for 5-6 mnutes
2/3 c Oatmea
----------------------------ADD---------------------------------
1 tb Rasns; 1 tb Sunfower seeds;
1/2 ts Cnnamon;
-------------------------SERVE WITH------------------------------
1/4 c Mk or yogurt (ow-fat)
Food Exchanges per servng: 2 STARCH/BREADS EXCHANGES + 1 FRUIT
EXCHANGES 1 FAT EXCHANGE + 1/2 MILK EXCHANGE; CAL: 352; PRO: 15gm;
FAT: 6gm; CAR: 57gm;
Source: Vegetabe Cookng for Dabetcs by Patrca Mozze.
Tte: Baked Oatmea
Yed: 2 nce foks
Page 331
----------------PREHEAT OVER TO 350 DEGREES---------------------
-----------------IN A SMALL CASSEROLE DISH----------------------
----------------------IN ORDER LISTED---------------------------
1 1/2 c Oatmea; 1 1/2 c Hot water;
1/4 c Mk powder; -bake 20 mnutes
1 Banana; mashed
-------------------------VARIATION------------------------------
--------------------REPLACE BANANA WITH-------------------------
2 tb Rasns; Sprnke wth cnnamon
1/4 c Coconut; -bake 20 mnutes
Food Exchange per servng: (Baked Oatmea) 2 STARCH/BREAD EXCHANGES +
1 MILK EXCHANGES + 1 FAT EXCHANGES + 1 FRUIT EXCHANGES; CAL: 418;
PRO: 14gm; FAT: 16gm,; CAR: 61gm;
Food Exchanges per servng: (Varaton) 2 STRACH/BREADS EXCHANGES + 1
MILK EXCHANGE + 1 FRUIT EXCHANGE + 1 FAT EXCHANGE.
Tte: Basc Free Green Saad
Categores: Dabetc, Sde dshes, Vegetabes, Vegetaran
Yed: 2 basc free
2 c Romane ettuce; shredded 12 Radshes; whoe or sced
2 c Iceberg ettuce; shredded 1 c Endve; cury
1 c Spnach; shredded 1 Cucumber; sced
->OR<- 2 Staks ceery; dced w tops
1 c Swss chard; shredded
-----------------OTHER INGREDIENTS TO FORM----------------------
-your own combnatons Mushrooms; sced fresh
Boston or bbb ettuce; Red/green/god peppers;
Red/green cabbage; -sced
Kae or comfrey; Fowerettes or brocco;
Chcory or sorre; Caufower;
Parsey or watercress; Zucchn or yeow squash;
Turnp, coard, beet greens -sced
Or mustard or dandeon; Scaons or chves;
Onons, tomatoes, sprouts;
Food Exchanges per servng: FREE
Page 332
Source: Vegetaran Cookng for Datetcs by Patrca Mozzer
Tte: Four Great Cottage Cheese Sandwches
Categores: Dabetc, Sandwches, Vegetaran
Yed: 2 sandwshes
------------------------1ST SANDWISH-----------------------------
1/2 c Cottage cheese; (ow-fat) 2 tb Peanut butter;
------------------------2ND SANDWISH-----------------------------
1 Hard boed egg; 1 D pcke; chopped
1/4 c Afafa sprouts;(optona)
------------------------3RD SANDWISH-----------------------------
1/8 c Cottage cheese;(ow-fat) 2 tb Cheddar cheese; grated
2 ts Chves; 1/4 c Dced ceery; fney
------------------------4TH SANDWISH-----------------------------
1/4 c Cottage cheese; (ow-fat) 2 tb Cashews; chopped
2 tb Rasns; 1/2 ts Cnnamon;
These are good on basc whoe-wheat bread, but try havng them n
Syran fat breads, or as open-face sandwshes heated up n the oven.
On hot days these combnatons make a cook unch served on a bed of
ettuce wth cracker or muffns on the sde.
Food Exchanges per servng:
1st Sandwsh: 1 one sandwsh: 2 MEATS EXCHANGES + 2 FATS EXCHANGES
->or<- 3 MEATS EXCHANGES; CAL: 141; PRO: 11gm; FAT: 4gm; CAR: 6gm;
2nd Sandwsh: 1 one sandwsh: 2 MEATS EXCHANGES + 1 FAT EXCHANGES;
CAL 70; PRO: 8gm; FAT: 2gm; CAR: 2gm;
3rd Sandwsh: 1 one sandwsh: 2 MEATS EXCHANGES; CAL: 6gm; FAT: 2gm;
CAR: 1gm:
4th Sandwsh: 1 sandwsh: 2 MEATS EXCHANGES + 2 FAT EXCHANGES + 2
FRUITS EXCHANGES; CAL: 104; PRO: 6gm; FAT: 2gm; CAR: 11gm;
Tte: Eght Great Peanut Butter Sandwshes
Categores: Dabetc, Sandwches, Vegetaran, Nuts/grans, Tofu
Yed: 2 sandwshes
------------------------1ST SANDWICH-----------------------------
Page 333
2 tb Peanut butter 1 tb Sunfower seeds;
2 tb Sesame tahn; 2 Fgs; chopped
------------------------2ND SANDWICH-----------------------------
2 tb Peanut butter 2 tb Yogurt;
1/4 c Ceery; chopped 2 tb Peanuts; chopped
------------------------3RD SANDWICH-----------------------------
2 tb Penut butter; 2 tb Cheddar cheese; grated
------------------------4TH SANDWICH-----------------------------
1/4 c Tahn 1/4 c Rasns;
1/4 c Penut butter; 2 tb Mk powder;
------------------------5TH SANDWICH-----------------------------
2 tb Peanut butter; 2 tb Non-fat mk powder;
1/2 Banana; mashed 1/2 ts Vana;
------------------------6TH SANDWICH-----------------------------
2 tb Peanut butter; 8 To 10 sces cumumber;
1/4 c Afafa sprouts; 1 ts Mayonnase;
1 tb Sesame seeds;
------------------------7TH SANDWICH-----------------------------
2 tb Peanut butter; 1/4 c Appe; chopped
2 tb Rasns;
------------------------8TH SANDWICH-----------------------------
8 oz Tofu; mashed 1 Banana;
1/4 c Peanut butter; 1 ts Lemon |uce;
These spreads are best cod. They make good fngs for takng to
work or schoo.
Food Exchange per servng:
1st Sandwsh: 1 sandwch; 2 MEATS EXCHANGES + 3 FATS EXCHANGES + 1
FRUIT EXCHANGES; CAL: 184; FAT: 11gm; PRO: 7gm; CAR: 15gm;
2nd Sandwsh: 1 sandwch; 2 MEATS EXCHANGES + 2 FATS EXCHANGES; CAL:
150; PRO: 7gm; FAT: 6gm; CAR: 7gm;
3rd Sandwsh: 1 sandwsh; 2 MEATS EXCHANGES + 2 FATS EXCHANGES OR 3
MEAT EXHANGES; CAL: 105; PRO: 6gm; FAT: 5gm; CAR: 4gm;
4th Sandwch: 1 sandwsh; 2 MEAT EXCHANGES + 1 FRUIT EXCHANGE; CAR:
513 PRO: 19gm; FAT: 47gm; CAR: 29gm;
5th Sandwsh: 1 sandwsh; 2 1/2 MEATS EXCHANGES + 1 FRUIT EXCHANGES;
CAL: 128; PRO: 6gm; FAT: gm; CAR: 12gm;
6th Sandwsh: 1 sandwsh; 2 MEAT EXCHANGES + 2 FAT EXCHANGES; CAL:
132; PRO: 6gm; FAT: 5gm; CAR: 5gm;
7th Sandwsh; 1 sandwsh; 2 MEAT EXCGANGES + 2 FRUIT EXCHANGES; CAL:
8th Sandwsh; 1 sandwch; 1 MEAT EXCHANGE + 1/4 FRUIT EXCHANGE; CAL
Page 334
Tte: Beef and Macaron Ch
Categores: Dabetc, Man dsh, Pasta, Cheese, Ch
Yed: 4 servngs
1 c Macaron, raw 1 pn Sat
1/2 b Ground beef 1 pn Pepper, freshy ground
1/2 ts Garc powder 1 cn Tomato soup
1 ts Ch powder 1 oz Mozzarea cheese 15% mf
Cook macaron about 7 mnutes. Brown meat n argest saucepan and
dran off a fat. Add garc, ch powder, sat and pepper. Mx
we and cook on ow about 5 mnutes. Add cooked macaron and tomato
soup. Heat thoroughy. |ust before servng add grated cheese. Cover
and heat unt cheese mets.
Estmated 3 proten, 1 1/2 starch, 1 frut & veg. Source: Eat Lght
and Love It!
Leftovers are good reheated the next day and can be frozen. Favorte
quck recpe of Ezabeth Roder and famy.
Tte: Far East Fred Rce
Categores: Dabetc, Vegetaran, Rce, Vegetabes, Man dsh
Yed: 2 nce foks
------------------CUT INTO |ULIENNE STRIPS-----------------------
8 oz Tofu or tempeh; steammed for Smmer for 45 mnutes unt
-10 mnutes and cooed Lqud s absorbed
-------------------HEAT IN WOK OR SKILLET------------------------
1 tb O;
----------------SIMMER FOR 45 MINUTES UNTIL---------------------
-qud s absorbed 1 1/2 c Water
1/2 c Brown rce;
--------------------ADD & BROWN LIGHTLY-------------------------
2 tb Sesame seeds;
----------------ADD & BROWN THE TOFU/TEMPEH---------------------
--------------------------STIR IN-------------------------------
1/4 c Onons; sced 4 Spnach eaves; shredded
Page 335
1/2 c Ceery; sced
------------------SAUTE A FEW MINUTES, ADD-----------------------
The cooked rce
-----------------FOR EXTRA PROTEIN YOU CAN----------------------
Can make we n center 1 Egg;
Of pan and drop n
----------------COOK A LITTLE, THEN MIX EGG---------------------
Wth rce and vegetabes
----------------MIX ALL INGREDIENTS TOGETHER---------------------
Add 4 ts Tamar
------------------SPRINKLE ON TOP TO SERVE-----------------------
1/4 c Green onons, chopped
Food exchanges per servng: 4 MEATS EXCHANGES + 2 STARCH/BREADS
EXCHANGES + 2 FATS EXCHANGES; PRO: 14gm; FAT: 13gm; CAR: 36gm;
Tte: Cheese Lasagna
Categores: Dabetc, Pasta, Cheese/eggs, Vegetaran
Yed: 3 nce foks
6 oz Whoe wheat Lasagna noodes; 1 1/2 c Cottage cheese; ow-fat
->OR<- 2 Eggs;
6 oz Enrched asagna noodes; 1 tb Parmesan cheese;
1/2 c Tomato sauce; 3 oz Mozzarea Cheese; grated
1 c Onon, pepper, & mushrooms; 2 tb Parmesan cheese;
-mxture of 3 vegetabes
Cook asagna noodes n bong water unt tender. Dran and set
asde. Combne tomato sauce and chopped onons, peppers and
mushrooms. Mx n separate bow cottage cheese, eggs and parmesan
cheese. Preheat oven to 350 degrees. In a 8" x 8" casseroe ayer
haf the noodes, the cottage cheese mxture and grated mozzarea
cheese. Top wth tomato sauce mx and the rest of the noodes.
Sprnke wth parmesan cheese. Bake for 25 mnutes.
Food Exchange per servng: 4 MEATS EXCHANGES + 2 STARCH/BREAD
EXCHANGES + 1 FAT EXCHANGE; CAL: 500, PRO: 36gm; FAT: 10gm; CAR: 52gm;
Page 336
Tte: Lemon Roast Potatoes
Yed: 8 servngs
4 b Potatoes; 8 to 10-peeed 3 Garc coves -mnced
1 c -Water 2 ts Sat
1/2 c Lemon |uce 2 ts Oregano;dred
1/3 c O;ove 1 ts -Pepper
Cut potatoes engthwse nto thck wedges; pace n 13"x9" (3L) bakng
dsh. Whsk together water, emon |uce, o, garc, sat, oregano
and pepper; pour over potatoes, turnng to coat eveny. Bake n a
325F oven, genty turnng occasonay to keep potatoes we
mostened, for about 2 hours or t potatoes are very tender and
most and most of the qud has evaporated. SERVES: 8
Source: _Canadan Lvng's Country Lvng_
Tte: Spnach Saad
Yed: 10 nce foks
3/4 c Raw spnach; -draned sced
1 c Bean sprouts; fresh 2 md Eggs; hard-cooked
->OR<- 1 c Mrace red "french";
1 c Canned bean sprouts; draned -dressng(see Index)
8 1/2 oz 1(cn) water chestnuts; 1 tb Vegetabe o;
Cean and wash spnach, remove and dscard stems, and tear eaves nto
bte-szed peces. Pat spnach dry wth paper towes and put n a
arge saad bow. Spread a ayer of bean sprouts, then a ayer a
ayer of water chestnuts, over spnach. Sce eggs and dstrbute
over saad. Cover saad wth a damp paper towe and refrgerate to
ch saad. Meanwhe, add sweetener and vegetabe o to ch
saad. Meanwhe, add sweetener and vegetabe o to Mrace Red
"French" Dressng; mx we. Pour dressng over saad and toss
mmedatey before servng.
Food Exchange per servng: 1 FOOD EXCHANGE + 1/2 FAT EXCHANGE; CAL:
56; CHO: 6g; PRO: 3g; FAT: 3g; SOD: 188mg; CHO: 55mg;
Page 337
Brought to you and yours va Nancy O'Bron and Mea Master
Tte: Chrstmas Vegetabe Saad Mod
Yed: 6 nce foks
1 tb Granuated geatn; 1 c Low-fat yogurt;
1/2 c Cod water; 1 c Green pepper; fney chopped
1 c Chcken broth; 1/2 c Radshes; sced quartered
1/2 ts Sat; 1/4 c Green onon; chopped fney
1/2 ts Dred d weed; 2 tb Fresh parsey; snpped
1 ts Sugar; Crsp ettuce eaves;
Combne geatn and cod water n a saucepan. Sowy heat over kw
heat, strrng constanty unt geatn s cear and qud. Add
chcken broth, sat, d weed, and sugar; mx we. Ch unt t
s of the consstency of unbeaten egg whtes. Fod n remanng
ngredents except ettuce; mx carefuy. Turn nto one 3-cup mod
or sx 1/2-cup mods. Cover ghty wth cear pastc wrap. Ch
unt set unmod on crsp ettuce.
Food Exchanges per servng: 1/2 SKIM MILK EXCHANGE; CAL: 44; CHO: 6g;
PRO: 4g; FAT: 0g; SOD: 246; Omt sat. Substtute ow-sodum chcken
broth.
Brought to you and yours Nancy O'Bron and her Mea Master.
Tte: Tomato Aspc Saad
Categores: Dabetc, Saads, Sde dshes, Vegetabes
Yed: 4 nce foks
1/2 c Cod water; ->OR<-
1 tb Granuated geatn; 1 1/2 ts Hot pepper sauce;
1 1/2 c Tomato |uce; 1/2 ts Onon; mnced
->OR<- Crsp ettuce
1 1/2 c V-8 |uce; Green pepper strps
1 1/2 ts Lemon |uce; fresh (red, yeow comb w green)
Measure cod water nto a sma saucepan; sprnke geatn on top.
Str over ow heat 3-4 mnutes, or unt geatn s competey,
dssoved except ettuce abd green pepper. Mx we. Ch unt
frm. Unmod on crsp ettuce and garnsh wth green peppers. (I
used red and yeow aso for ths mod and w be nce for summer
tme.) Food Exchange per servng: 1 VEGETABLE EXCHANGE; CAL: 25; CHO:
Page 338
4g; PRO: 2g; FAT: 0g; SOD: 332mg; CHO: 0mg; Low-sodum dets:
Substtue tomato |uce
Tte: Egg Saad
Categores: Dabetc, Eggs, Saads
Yed: 2 humans
2 Hard-cooked eggs; peeed 1/2 ts Sat;
-ched Dash freshy ground pepper;
1 tb Green onon; fney chopped 3 tb Lemon Mayonnase;
1 tb Ceery; fney chopped wth 1/2 ts Hot pepper; hot prepared
-eaves
Fney dce the eggs; mx thouroughy wth a other ngredents.
Cover and ch for at east 1 hour or unt favors are we
bended. Mound on crsp ettuce, garnshed wth a dash of paprka,
and serve as a saad. Ths aso may be used as a spread for crackers.
(I woud use for a sandwsh to go wth a saad on a hot, hot day.)
Food Exchange per servng: 1 MEDIUM-FAT MEAT EXCHANGE; Low-sodum
Dets: Omt sat for ths recpe and from Lemon Mayonnase.
Tte: Lemon Mayonnase
Categores: Dabetc, Dressngs, Fruts
Yed: 12 servngs
1 tb Cornstarch; 1/3 c Lemon |uce; fresh
2 ts Dry mustard; 2 tb Whte vnegar;
1 1/2 ts Sat; Sugar substtute to 6 ts
1 c Water; Sugar;
2 md Eggs; beaten
For frut, chcken, or seafood saads. Combne cornstarch, mustard,
and sat n the top of a doube boer. Combne water and beaten
eggs. Sowy add to cornstrch mxture, strrng constanty, unt
smooth. Cook over smmerng water for 5 mnutes, strrng
constanty. Very sowy str n the emon and vnegar. Contnue
cookng and strrng over smmerng water for 10 more mnutes.
Page 339
Remove from heat. Add the sweetener; mx we. Pour nto a pnt |ar,
cover, and store n frefrgerator. Str we before each use.
Food Exchange per servng: UP TO 2 TABLESPOONS MAY BE CONSIDERED
"FREE" CAL: 20; CHO: 2g; PRO: 1g; FAT: 1g; SOD: 256; Low-sodum
det: Omt sat.
Hess,R.D.,M.S. Brought the you and yours va Nancy O'Bron and her
Mea Master
Tte: Carrot and Rasn Saad
Categores: Dabetc, Sde dshes, Vegetabes, Fruts
Yed: 9 humans
3 c Carrot; shredded 1/4 ts Sat;
1/2 c Low-Caore Dressng; Sugar substtue equvaent
1/3 c Seedess rasns; -to 6 ts sugar
(1 1/2-oz box) Lettuce eaves;
Combne a ngredents, except ettuce, thoroughy. Cover bow.
Ch 2 hours or onger before servng. Serve on crsp ettuce.
PRO: 1g: SOD: 153mg; CHO: 10mg; Low-sodum dets: Omt sat and
prepare the Low-Caore Cooked Dressng wthout sat.
Hess,R.D.,M.S., and Katharne Mddeton.
Tte: Tuna Cheese Saad
Categores: Dabetc, Fsh, Man dsh, Cheese
Yed: 4 humans
7 oz (1)cn Tuna; water packed 1/2 c Ceery; chopped fney
1/4 c Amercan; cheddar 1/2 c Skm Mk Mayonnase;
->OR<- ->OR<-
1/4 c Coby cheese; 1/2 c Lght Mayonnase;
1 1/2 tb Sweet gherkns; fney Few strps green pepper;
-chopped
Dran tuna; fake wth fork nto sma peces. Cut cheese nto 1/4"
cubes. Combne tuna, cheese, gherkns, ceery, and Skm Mk
Mayonnase; mx we. Cover bow and ch 1 hour or onger. Serve
Page 340
on crsp ettuce, garnshed wth thn strps of green pepper. (WHEN I
can get red and yeow peppers at a decent prce, I woud use a
three coors n the saad.) Food Exchanges pre servng: 1 MEDIUM-FAT
MEAT EXCHANGES + 1 VEGETABLE EXCHANGE; CAL: 251; CHO: 5g; PRO: 23g;
FAT: 15g; SOD: 552mg; CHO: 113mg; Low-Sodum dets: Substtute
ow-sodum cheese. Omt sat from Skm Mk Mayonnase.
Source: The Art for Cookng for the Dabetc by Mary Abbott
Tte: Curred Tuna Saad
Categores: Dabetc, Fsh, Vegetabes, Man dsh, Curres
Yed: 6 humans
2 cn (7 oz) tuna n o; 1/4 c Curry dressng or dp;
14 1/2 oz (1)cn aparagus peces; 3 Hard-cooked eggs; sced
-draned Paprka;
1/2 md Head ettuce; separated
Ch canned tuna and asparagus. Dran tuna and fake ghty. Dran
asparagus peces we. Arrange ettuce on sx saad pates. (not me,
a bg bow w ncey, thank you.) One each saad pate pace 1/2
cup asparagus and 1/2 cup faked tuna. Cover wth 2 tabespoon Curry
Dressng; top wth 3 sces of egg. Garnsh wth a sprnke of
paprka.
Food Exchange per servng: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE; CAL: 211; CHO: 5g; PRO: 25g; FAT: 9g; SOD: 613; CHO: 182;
Low-sodum dets: Substtute ow-sodum canned tuna and ow-sodum
canned asparagus. Omt sat from Curry Dressng or Dp.
Brought to you and your va Nancy O'Bron and her Mea Master.
Tte: Curry Dressng or Dp
Categores: Dabetc, Dps, Dressngs, Curres
Yed: 8 servngs
1 c Pan ow-fat yogurt; 1/4 ts Sat;
1/2 ts Curry powder; Dash of cayanne pepper;
Bend a ngredents unt smooth. Ch n a covered contaner at
Page 341
east 1 hour before servng. Ths s easy and decous as a dressng
on chcken or fsh saads or as a dp for assorted raw vegetabes.
Food Exchange per servng: UP TO 2 TABLESPOONS MAY BE CONSIDERED
"FREE." Low-sodum dets: Omt sat.
Source: The Art for Cookng for the Datetc by Mary Abbott
Tte: Baked Cheese Toastwshes
Categores: Dabetc, Sandwches, Cheese, Man dsh
Yed: 2 humans
4 s Bread; your chose 1/4 ts Sat;
1 Egg; beaten wth fork 2 ds Paprka;
2 tb Skm mk; 4 s (1-oz each) Amercan Cheese;
Preheat oven to 400 degrees. Prepare shaow pan wth vegetabes
pan-coatng. Toast bread on one sde ony. Combne beaten egg, mk,
sat, and paprka; mx we and pour nto a pe pate. Dp bread n
ths mxture qucky unt a s absorbed. Pace 2 sces bread
toasted sde down n preapared pan and cover each wth 1 sce
cheese. Pace remanng 2 sces bread toasted sde p on top, then
cover wth remanng 2 sces cheese. Bake 10-12 mnutes.
Food Exchange per servng: 2 STARCH EXCHANGES + 2 HIGH-FAT EXCHANGES
+ 1/2 FAT EXCHANGE. Low-sodum dets. Omt sat. Substtue
Low-sodum cheese.
Hess,R.D.,M.S. Brought to you and yours va Nancy O'bron and her
Mea-Master
Tte: Tuna Dansh
Categores: Dabetc, Sandwches, Fsh, Vegetabes
Yed: 6 sweet ones
2 cn 7-oz tuna; packed n o; Few grans freshy ground
1 c Cabbage; coarsey chopped -pepper
2/3 c Carrot; grated 6 s Bread; toasted
1/2 c Low-fat yogurt; 1/2 Head ettuce;
3 tb Catup; 18 s Thny pared cucumber;
1 1/2 ts Sat; 1/8 ts Paprka;
Page 342
Dran tuna, then fake ghty. Combne tuna, cabbage, and carrot;
set asde. Combne yogurt, catup, vnegar, sat, and pepper; mx
we. Add to tuna mxture and bend. Put 1 pece of toast on each
pate; add severa ettuce eaves. Add 2/3 cup of tuna mxture.
Arrange 3 sces of cucumber across top. Sprnke ghty wth
paprka.
Food Exchanges per servng: 2 1/2 LEAN MEAT EXCHANGES + 1 STARCH
EXCHANGE + 1 VEGETABLE EXCHANGE; CHO: 19g; PRO: 23g; FAT: 7g; SOD:
630; CHO: 44mg; Low-sodum dets: Omt sat. Use unsated canned
tuna and catup.
Souce: The Art of Cookng for the Dabetc by Mary Abbott
Hess.R.D.,M.S. and Katharne Mddeton
Tte: Tuna Saad Sandwch
Categores: Dabetc, Sandwches, Fsh, Rce
Yed: 3 humans
3 1/2 oz (1) can tuna; packed n o 1/4 c Pan ow-fat yogurt;
1/4 c Ceery; fney chopped 1 ts Fresh emon |uce;
1 tb Green pepper;(red or yeow ->OR<-
-for coor f you can0 1 ts Vnegar;(Marukan Seasoned
1/2 ts Sat; -Gourmet Rce Vnegar s
ds Freshy ground pepper; -sweet vnegar)*
1 tb Green onon; fney chopped 1 tb Grated Amercan Cheese
*(I get a LARGE botte at Far-east food market and ony that knd
because t has a sweet favor)
Dran tuna we, then fake t nto a bow. Add remanng
ngredents and mx we. Use 1/4 cup to spread on one sce of
bread or an open-face sandwch or between two sces of bread for a
reguar sandwch, or mound on crsp ettuce.
Food Exchange per servng: 1 1/2 LEAN MEAT EXCHANGES; CAL: 98; CHO:
2g; PRO: 11g; FAT: 4g; SOD: 279mg, CHO: 26mg; Low-sodum: Omt sat.
Substtute unsated canned tuna.
Tte: Pzza Snacks
Page 343
Yed: 3 servngs
3 s Fresh bread; 1 tb Mushrooms; fney chopped
2 tb Catup; ds Dred oregano;
->OR<- ->OR<-
2 tb Tomato paste; ds Dred bas;
1 tb Green pepper; fney chopped 1/4 c Mozzerea Cheese;
Ro bread sces fat and thn wth a rong pn or an empty quart
|ar. Pace on a fat pan 3" nches under the broer; heat unt
ghty toasted on one sde, then remove from oven. Turn sces over
and spread untoasted sdes wth a ayer of each of sprnkng of
cheese. Bro unt cheese mets and browns sghty. To serve, cut
each pzza nto quarters.
Food Exchange per servng: 1 STARCH EXCHANGES + 1/2 LEAN MEAT
EXCHANGES; CAL: 123; CHO: 16g; PRO: 7g; SOD: 279; CHO: 26; Low-sodum
dets: Substtute tomato paste for catup.
Hess;R.D.,M.S. and Katharne Mddeton
Tte: Bond Brownes
Categores: Dabetc, Cakes, Desserts, Chocoate
Yed: 32 bars
8 oz (1)pkg whte cake mx; -REPLACEMENT
-NO-SUGAR 2 tb Water
2 Eggs; 1/4 c Mnts chocoate chps;
2 tb Granuated brown sugar; 1/4 c Peanut butter chps;
Combne cake mx, eggs, brown sugar REPLACEMENT and water n mxng
bow. Beat n medum speed unt we bended and thckened. Fod n
chps. Pour batter nto two, greased and papered 8-n pans. Bake at
375 degrees for 12 to 15 mnutes or unt brownes test done. Cut
nto 2-n squares. Food Exchange per servng: 1 BREAD EXCHANGE + 1/2
FAT EXCHANGE PER SOUARES. CAL: 1 SOUARE: 56;
Tte: Chocoate Bread Puddng
Categores: Dabetc, Chocoate, Desserts
Yed: 14 sweet ones
Page 344
1/2 c Chocoate chps; 1/3 c Granuated sugar repacement
3 c Skm mk; 2 ts Vana extract;
2 Eggs; 8 s Dry bread;
1/2 ts Sat;
Met the chocoate chps n 1 cup of the skm mk over medum heat.
Str n the remanng mk. Set asde. Beat eggs unt frothy; add
sat, sugar repacement and vana extract. Beat we. Str egg
mxture nto chocoate/mk mxture. Trm crust from bread and cut
nto sces nto sma cubes. Drop cubes nto greased 1 1/2-qt
casseoe or bakng dsh. Pour chocaate mxture over the bread cubes;
be sure to saturate a the cubes. Set casseroe n pan of hot
water. Bake at 350 degrees for 1 hour or unt puddng c competey
set. Serve warm or cod. Food Exchange per servng: 1 BREAD
EXCHANGE + 1 FAT EXCHANGE; CAL: 1 SERVING: 99;
Tte: French Fudge
Categores: Dabetc, Candes, Desserts, Chocoate
Yed: 64 candes
13 oz (1) cn Skm evaporated mk; 1/2 c Chocoate chps;
2 tb Cornstarch; 3 oz Cream cheese; softened
1 tb Lqud sugar repacement; 1 1/2 ts Vana extract;
Combne evaporated mk, cornstarch, sugar repacement and chocoate
chps n saucepan. Cook and str mxture s thck and chocoate
chps are meted. Whp cream cheese unt ght and fuffy. Beat n
chocoate/mxture. Str n vana extract. Turn nto buttered 8-n
square bakng dsh. Ch unt frm. Cut nto 1-n squares. Store
n refrgerator.
Food Exchange per servng: 1/4 BREAD EXCHANGE; CAL: 1 PIECE: 18;
Source: The Dabetc Chocoate Cookbook by Mary |ane Fnsand. Brought
to you and yours va Nancy O'Bron and her Mea-Master.
Tte: Strawberry Yogurt Drnk
Yed: 2 servngs
1 c Sced strawberres 3 Ice cubes
Page 345
1/2 c Low-fat yogurt Strawberres for garnsh
1/2 Banana
Combne the sced strawberres, yogurt, banana, and ce cubes n a
bender. Process unt smooth. Pour nto gasses and garnsh each
servng wth a strawberry.
1 servng = 79 caores, 1 frut exchange 2 grams proten, 12 grams
carbohydrate, 1 gram fat, 31 mg sodum
Ouck & Easy Dabetc Menus by Betty Wedman, 1993 Shared but not
tested by Ezabeth Roder March 94.
Tte: Franky Fake Fudge
Categores: Dabetc, Candes, Low-fat/ca
Yed: 8 servngs
1 c 2% mk 1 c Water
3/4 c Unsweetened cocoa powder 1/2 c Sweetener equv. to sugar**
5 tb Unfavored geatn (5 pkg) 1 ts Artfca brandy extract
Preparaton 10 mn, standng tme 4 hours.
In sma saucepan, combne mk and cocoa. Whsk unt there are no
umps of cocoa. Cook over medum heat, strrng for about 5 mn or
unt thckened. (Ths cooks out the raw cocoa taste.)
In another sma saucepan, sprnke geatn over water; et stand for
5 mn to soften.
Heat over ow heat, strrng, unt geatn dssoves. Str nto
cocoa mxture.
Str n sweetener (artfca sweetener ke SugarTwn equvaent to
1/2 cup sugar) and brandy extract. Remove from heat.
Pour nto 8 nch square bakng dsh. Let stand at room temperature 4
hours or unt frm.
To remove from pan, cut around edges wth a sharp knfe. Pace dsh
n shaow pan of hot water for about 30 seconds |ust to sghty
soften bottom. Loosen one corner, then qucky fp ge out onto
cean cuttng surface.
Wth sharp knfe, cut eveny n 10 one way and 10 the other way.
Pace n contaner, cover and refrgerate. W keep up to 1 week n
refrgerator. Makes 100 squares.
3 squares, 1 ++ extra, 2 g carbohydrate, 2 g proten, 13 caores
Page 346
14 squares (about 1/8 recpe) 1 mk choce, 59 caores 7 g
carbohydrate, 7 g proten, 2 g fat
Source: Choce Desserts by Kay Spcer 1986 Shared but not tested by
Ezabeth Roder Sept 93
Tte: Hamburger Pe
Yed: 1 servngs
2 b Ground beef; 2 1/4 c Water
1/2 c Cornfakes(crushed) 1 c Skm mk;
1/4 ts Garc powder; 1 ts Sat;
1/2 ts Onon; fney chopped 2 c Instant potates; mashed
1 Egg; 1 tb Margarne;
Sat & pepper to taste
Combne ground beef, cornfakes, garc powder, onon, and egg; mx
we. Add sat and pepper. Pace beef mxture to 9" pe pan. Pat to
cover bottom and sdes eveny. Heat water, skm mk, and sat |ust
to a bo; remove from heat. Bake 425 degrees for 30 mnutes; dran
off excess fat. Heat water, skm mk, and sat |ust to a bo;
remove from heat. Add potatoe granues; mx thoroughy. Add
margarne; bend we. Cover and aow to stand 5 mnutes, or unt
potatoes thcken. Spread eveny over meat mxture. Return to oven
and bake unt potatoes are goden brown. Aow to rest 10 mnutes
before cuttng pe nto wedges. MICOWAVE: Cover beef mxture. Cook
on medum for 10 to 12 mnutes; dran. Cover wth potatoes. Cook on
Medum for 2 mnutes. Hod 5 mnutes.
Food Exchanges per servng: 4 HIGH-FAT MEAT EXCHANGES + 1 BREAD
EXCHANGE + 1/2 FAT EXCHANGES; CAL: 372
Source: The Compete Dabetc Cookbook by Mary |ane Fnsand....
Tte: Rce Krspe Squares
Yed: 24 servngs
1/4 c Margarne or butter 1 ts Vana
25 Marshmaows (or 3 c mn) 5 c Rce Krspes
Met margarne n a medum heavy saucepan. Add marshmaows and cook
Page 347
over ow heat unt meted. Remove from heat, str n vana and
Krspes. Mosten spoon wth water and press mxture nto greased 9"
square pan. Let set 30 mn, cut n 24 peces.
Each servng 1 square, 54 caores 1 frut choce 1/2 fats & os 9 g
carbohydrate, 2 g fat
Source: Choce Cookng, Canadan Dabetes Assocaton Shared by
Ezabeth Roder 5/93
Tte: Sauteed Garc Potatoes
Yed: 2 servngs
1 b Red potatoes; Sat
1 tb Ove o; Fresh ground back pepper
3 md Garc coves;
Wash potatoes and cut nto 1" cubes. Heat o n a nonstck sket
arge enough to hod the potatoes n one ayer. Add garc and saute
unt about 1 mnute. Add potatoes and saute goden a sdes, about
15 mnutes. Sprnke wth a tte sat and cover. Reduce heat and
cook genty for about 10 mnutes, or unt soft, tossng and strrng
from tme to tme. Remove garc and season wth a tte more sat
and pepper to taste.
276 caores; 5g proten; 50g carb; 7g fat; 0 cho; 13 mg sodum;
Source: San Dego Unon Food Secton, march 1994
Brought to you and your va Nancy O'Bron and her Mea Master
Tte: Chcken and Dumpngs
Yed: 6 servngs
1 sm Chcken (1-1/2 bs) 1 c A purpose four
1 1/2 c Water 1 ts Bakng powder
1/4 ts Sat 1/2 ts Sat
1/2 Stak Ceery 1 tb Shortenng
1/4 c Onon 1/2 c Skm mk
Dumpngs, recpe foows
Drectons for Chcken and Dumpngs: Ds|ont chcken and remove
skn; pace n arge pan. Add water, sat, ceery, and onon; smmer
1 to 2 hours or unt meat s tender. Remove chcken from bone;
return chcken to chcken stock. Brng chcken and stock to a bo;
add roed dumpngs. Cover and bo genty 8 to 10 mnutes.
Page 348
Drectons for makng roed dumpngs: Combne four, bakng powder,
and sat. Cut n shortenng. Add mk to make a stff dough. Ro
dough out to about 1/8 nch thckness and cut nto 1 nch strps,
squares or damonds.
Each servng 3/4 Cup, may be exchanged for 2 Medum Fat Meat, 1
Starch.
To make a chcken pot pe, put mxture n a deep dsh, cover wth a
roed pastry dough to ft, makng severa sashes n the top. The
top crust woud add caores to the tota. You may add peas, carrots,
mushrooms f you ke. Those ngredents are not n the orgna
recpe. From fes of Ace Broaddus 2/02/93
Tte: Heathy Banana Bread
Categores: Dabetc, Fruts, Breads/bm
Yed: 18 servngs
------------------------INGREDIENTS-----------------------------
2 1/4 c A-purpose four Stcks
2/3 c Honey-crunch wheat germ 1 1/2 c Mashed Bananas, about 3 med
1/2 c Oats, uncooked 6 oz Can frozen appe-|uce
1/4 c Brown Sugar, packed Concentrate, thawed
1 tb Bakng powder 1/2 c Egg substtute, thawed
1/4 ts Bakng Soda 1 ts Vana extract
10 tb Lght Corn O Spread/1-1/2
Drectons: About 2 Hours before servng, or eary n the day: 1.
Preheat oven to 350F. Grease 9"x5" oaf pan. In arge bow, mx frst
7 ngredents. Wth pastry bender, cut n corn-o spread unt
mxture resembes coarse crumbs. Str n bananas, unduted
appe-|uce concentrate, egg substtute, wanuts, and vana |ust
unt four s mostened. Spoon batter nto pan. 2. Bake 60 mnutes
or unt toothpck nserted nto center of bread comes out cean.
Coo bread n pan on wre rack 10 mnutes; remove from pan and coo
sghtey. Serve warm, or coo competey to serve ater. Makes 18
servngs.
Each servng: About 180 caores, 5 g. fat, 0 mg choestero, 135 mg
sodum.
Dabetc Exchanges: 1 Starch, 1 Frut, 1 Fat From Fes of Ace
2/03/93
Page 349
Tte: Appe Pe
Yed: 8 servngs
2 Cans Sced Appes 2 tb Four
Draned (Comstock) 1 c Crushed Unsweetened
2 ts Sweet 'n Low Pneappe packed n
1 ts Cnnamon Own |uce. Do not
1/2 ts Nutmeg Dran.
1 tb Butter or marg. 1 Your favorte
(optona) Pe crust
In arge bow combne appe sces and a ngredents except butter.
Mx together. Pour nto unbaked bottom crust. Dot wth butter. Top
wth vented or attce crust. Bake 425 degrees F for 15 mnutes.
REduce heat to 350 degrees F and contnue bakng 25 to 35 mnutes or
unt crust s goden brown.
The pneappe used has no sugar added. It s the sze can that ooks
ke a tuna can...about 7 or 8 oz.
Recpe desgned by P. Reynods
Tte: Watermeon Fre and Ice Sasa
Categores: Dabetc, Appetzers, Fruts
Yed: 6 servngs
3 c Chopped watermeon 1 tb Chopped green onon
1/2 c Green be peppers, chopped 1 tb |aapeno peppers, chopped*
2 tb Lme |uce 1/2 ts Garc sat
1 tb Chopped cantro
* Use up to 2 TBS. chopped |aapenos, dependng on taste.
Combne a ngredents. Cover and refrgerate 1 hour. Serve on
sced oranges or cheese-fed mancott. Or, top 1 cup sour cream
wth 1 cup sasa and serve wth chps. PER SERVING: 1/2 cup =
caores - 31, proten - 1 g., fat - .4 g., carbohydrates - 7 g.,
choestero - 0, sodum - 156 mg. FROM: Lght & Easy Meas from
Famy Crce Magazne ssue August 1992. NOTE: ower sodum fgure
by usng garc powder n pace of garc sat and addng te sat
to taste.
Tte: Norwegan Meatbas
Page 350
Yed: 6 servngs
2 tb Cornstarch 3/4 c Skm mk
3/4 ts Sat (optona) 1 b Very ean ground beef
1/2 ts Nutmeg 2/3 c Cream of mushroom soup
2 Lg egg whtes
Pace frst 4 ngredents and 1/4 cup mk n mxer bow and mx at
ow speed to bend we. Add beef to mxer bow and mx at ow speed
to bend we. Shape 18 meatbas usng about 1 1/2 tabespoons mx
per meatba. (The mxture w be soft.) Pace n a 9 x 13 pan that
has been ned wth aumnum fo or sprayed wth cookng spray. Bake
30 mnutes at 375F.
Remove from pan whe st hot and pace n a 1 1/2 quart
casseroe. Mx soup and remanng 1/2 cup mk we and pour over
meatbas. Cover and bake at 350F for 30 mnutes. Serve 3 meatbas
per servng wth a tte of the sauce. 1 servng = 1 vegetabe, 2
ean meat caores = 148
Tte: Steak Hawaan
Yed: 1 servngs
3 oz Beef top round steak(sced) 2 tb Unsweetened pneappe |uce
1/2 ts Mace 1 Pneappe sce(unsweetened)
Pound sces of round steak wth maet or edge of pate unt thn.
Sprnke both sdes wth mace. Pace n aumnum fo. Sprnke wth
pneappe |uce; top wth pneappe sce. Secure fo tghty. Pace
n bakng dsh. Bake at 350F for 40-45 mnutes.
MICROWAVE: Pace n pastc wrap. Cook on Hgh for 10-12 mnutes. 1
servng = 3 ean meat, 1 frut caores 200
Tte: Dabetc, Crunchy Chocoate Rasn Fudge
Categores: Dabetc, Candes, Desserts, Rce
Yed: 40 servngs
1/4 c Det margarne 1/3 c Evaporated non-fat mk
1 1/3 c Non-fat dry mk 2 ts Vana
2/3 c Cocoa powder 1 c Rce Krspes
1 c Sugar(artfca equvaent) 1/4 c Rasns
Mx margarne and mk powder unt crumby. Add cocoa and
artfca sweetener. Mx unt bended.
Page 351
Add evaporated mk and vana. Mx unt amost smooth and stcky.
Remove from bow and mx n Rce Krspes wth hands. Contnue mxng
wth hands unt fudge s smooth and shny. Shape nto 2 10nch ong
ros. Wrap n cear pastc wrap. Ch unt frm.
To serve, cut nto 1/2 nch thck sces. Store n refrgerator. 1
servng = 1/5mk, 1/40th bread, and 1/20th frut exchange. 30
caores.
Tte: French Sponge Cookes-Dabetc
Yed: 10 servngs
1/2 c SIFTED CAKE FLOUR 1/2 ts ALMOND EXTRACT
3/4 ts BAKING POWDER 1/4 ts VANILLA EXTRACT
1/4 ts SALT 6 tb SUGAR
3 EGGS, SEPARATED
Preheat OVEN TO 350 f. Sft together four, bakng powder, and sat.
Beat egg yoks n a sma bow, rapdy, unt very thck and emon
coored, addng amond and vana favorngs durng the beatng.
Wth cean beaters, beat the egg whtes unt stff and shny; begn
to add sugar, not more than 1 Tabespoon at a tme, and beat
constanty. Contnue to beat rapdy unt whtes are very stff and
gossy. Genty fod n the beaten egg yoks. In the same manner fod
n the dry ngredents unt we mxed. Usng a sma spatua and a
measurng tabespoon, measure and droop onto ungreased bakng sheets,
spacng 2 nches apart.
Bake for 10 mnutes unt ght and goden brown.
Remove at oncefrom sheet to coo. one servng = 4 cookes = 1 bread
exchange CHO 11, PRO 2, FAT 2, CAL 67, Na 94
Tte: Sket Chcken Paea
Categores: Dabetc, Poutry, Man dsh, Rce, Soups/stews
Yed: 6 servngs
1 1/4 b Chcken breast, boneess 1/2 ts Paprka
1 tb Ove or cookng o 1/4 ts Sat
Medum onon chopped 1/4 ts Pepper
2 x Coves garc, mnced 1/8 ts Ground saffron or turmerc
2 1/4 c Fat-free chcken broth 1 cn (14 1/2 oz.) stewed tomatoes
1 c Uncooked ong gran rce Med. sweet red pepper
1 ts Dred oregano, crushed 3/4 c Frozen peas
Remove skn from chcken breast. Rnse and pat dry wth paper
towes. Cut nto bte-szed strps. In a 10 nch sket cook
Page 352
chcken strps, HALF at a tme, n hot o for 2 to 3 mnutes or t
no onger pnk.
Remove chcken from sket.
Add onon and garc to sket; cook t tender but not brown.
Remove sket from heat. Add broth, uncooked rce, oregano,
paprka, sat, pepper and saffron or turmerc. Brng to bong.
Reduce heat.
Smmer, covered, about 15 mnutes.
Coarsey chop stewed tomatoes and add wth ther |uce to the
pan. Add sweet red pepper whch has been cut nto strps and frozen
peas. Cover and smmer about 5 mnutes more or unt rce s tender.
Str n cooked chcken. Cook and str about 1 mnute more or t
heated through.
Makes 6 man-dsh servngs.
PER SERVING: caores - 297, fat - 6 g., choestero - 50 mg.,
proten - 24 g., carbohydrate - 36 g., fber - 2 g., sodum - 642 mg.
(To further ower sodum content, use ow-sodum chcken broth, no
sat added tomatoes and te-sat.)
FROM: Better Homes and Gardens Magazne September 1992 ssue
Tte: Lemon Baked Soe
Yed: 4 servngs
4 (3-1/4 oz.) soe fets 2 ts Fresh parsey, chopped
2 ts Det margarne, meted 1/8 ts Pepper
2 ts Lemon |uce 1/8 ts Paprka
2 tb A-purpose four
Rnse fets thoroughy n cod water; pat dry wth paper towes,
and set asde. Combne meted margarne and emon |uce n a sma
bow. Combne four, chopped parsey and pepper n a shaow
contaner. Dp fets n margarne mxture and dredge n four
mxture. Transfer fets to a nonstck bakng sheet, and drzze any
remanng margarne mxture over fsh.
Sprnke fets wth paprka. Bake at 375 degrees F.
for 15 to 20 mnutes or unt fsh s goden brown and fakes easy
when tested wth a fork. NOTE: If a crsper texture s desred,
bro baked fets 4 nches from heat for 1 mnute. Garnsh each
fet wth a emon wedge and fresh parsey sprgs, f desred. PER
SERVING: caores - 92, carbohydrate - 3 g., proten - 16 g.,
choestero - 50 mg., fat - 1 g., fber - 0, sodum - 79 mg. --
Exchanges - 2 Lean Meat FROM: A New Cookbook for Dabetcs and
Ther Fames by the Unversty of Aabama at Brmngham copyrght
1988
Page 353
Tte: Canded Carrots
Categores: Dabetc, Vegetabes, Low-fat/ca
Yed: 4 servngs
4 Carrots (sced) 2 ts Butter or margarne
1 ts Sat 1/2 c Lo-ca cream soda
2 tb Brown sugar repacement
Pace sced carrots n saucepan and cover wth water; add sat. Cook
unt crsp-tender; dran. Pace n bakng dsh. Sprnke carrots
wth brown sugar repacement; dot wth butter; add cream soda (or any
whte soda). Bake at 350F for 30 mnutes. Turn carrots genty 2 or 3
tmes durng bakng. 1 servng = 1 vegetabe, 1/2 fat caores = 47
Tte: Dabetc Meat-Fed Dumpngs
Categores: Dabetc, Appetzers, Man dsh
Yed: 8 servngs
4 c A-purpose four 2 c Fresh chopped spnach OR
1 1/2 c Water 1 c Frozen spnach thawed
1/2 b Ground round 1 ts Grated fresh gnger
2 ts Low-sodum soy sauce 1/4 c Fney mnced water chestnut
1 ts Sherry 2 x Green onons chopped
Mx four and water. Add more water a teaspoon at a tme unt
dough ceans bow. Turn t out on a foured board; knead smooth.
Wrap n pastc wrap, and set asde for 20 mnutes.
Brown and dran ground beef of a fat. Wash and dry fresh
spnach, or dry frozen spnach. Combne wth ground beef and
remanng ngredents. Mx we.
Form dough nto a ong ro 1 nch n dameter. Cut or break nto
1 nch sectons. Wth your hands or a arge gass, fatten each
pece nto a crce 3 nches n dameter. Pace 1 TABLESPOON of
fng n the center of each crce. Wth a fnger dpped n water,
dampen the edge of the crce. Fod the dough over the fng and
press to sea. Brush a nonstck fryng pan wth 1/2 teaspoon o.
Pace the dumpngs n the pan and brown them on each sde.
Add enough broth or water to come up to a thrd of the heght of the
dumpngs Cover pan tghty, and steam unt water s a gone -
about 15 to 20 mnutes. Serve the dumpngs hot or cod wth sherry
or vnegar for dppng.
FROM: HOLD the Fat, Sugar & Sat by Gode Sverman and
|acquene Wams copyrght 1984
Page 354
Tte: Onon Dp
Categores: Dabetc, Appetzers
Yed: 2 servngs
8 oz Pan o-ca yogurt 1 ds Hot pepper sauce
1/2 x Onons, fney chopped 1 ds Horseradsh
2 ts Lemon |uce 1 ds Sat and pepper
2 tb Parsey
Combne a ngredents. Ch thoroughy. Yed: 1 1/2 C 1 servng
= 1/2 mk, 1/2 veg Caores: 72
Tte: Packaged Steak Supper
Yed: 1 servngs
3 oz Beef mnute steak 2 tb Ceery (sced)
1 Sma potato 2 Large tomato sces
2 tb Carrot (sced) Sat and pepper to taste
2 tb Onon (sced)
Pace steak on arge pece of aumnum fo. Layer
vegetabes n order gven. Add sat and pepper. Wrap
n fo, seang ends securey. Bake at 350F for 1
hour.
MICROWAVE: Pace n pastc wrap. Cook on Hgh for
10
mnutes. 1 servng = 3 medum-fat meat, 1 bread, 1/2 vegetabe
Caores: 375
Tte: Chcken Madera on Herbed Bscuts
Categores: Dabetc, Man dsh, Poutry, Breads/bm
Yed: 6 servngs
1 1/2 b Chcken breast skn'd bone'd 2 tb A purpose four
1 tb Cookng o 1 c Skm mk
2 x Coves garc, mnced 1/2 c Chcken broth
4 1/2 c Ouartered fresh mushrooms 2 tb Madera or dry sherry
1/2 c Chopped onon Recpe Herbed Bscuts
1 c Low-ca sour cream
Cut chcken nto 1 nch cubes.
In a 12 nch sket cook chcken n hot o over medum-hgh
Page 355
heat for 4 - 5 mnutes or t no onger pnk. Remove chcken; set
asde. Add garc, mushrooms and onon to sket. Cook, uncovered,
for 4 - 5 mnutes or t qud evaporates.
In a bow str together sour cream, four, 1/2 teaspoon sat and
1/4 teaspoon pepper. Add sour cream mxture, mk, and broth to
sket. Cook and str unt bubby. Cook 1 mnute more. Add chcken
and Madera or sherry; heat through. Serve over Herbed Bscuts.
Sprnke wth thny sced green onons f desred. Makes 6 servngs.
HERBED BISCUITS: In a mxng bow str together 1 3/4 cup
packaged bscut mx, 2 TABLESPOONS thny sced green onon, and
1/2 teaspoon crushed, dred oregano. Add 1/2 cup skm mk; str |ust
unt dough cngs together. On a foured surface knead dough 10 to
12 strokes. Ro to a 1/2 nch thckness. Usng a 2-nch bscut
cutter, cut dough nto 12 bscuts.
Rero the trmmngs as necessary. Bake bscuts on an ungreased
bakng sheet n a 425 degree oven for about 12 mnutes.
PER SERVING: caores - 406, fat - 14 g., choestero - 78 mg.,
proten - 35 g., carbohydrate - 34 g., sodum - 797 mg.
FROM: Better Homes and Gardens Magazne September 1992 ssue.
Tte: Herbed Chcken
Yed: 6 servngs
3 SMALL CHICKEN BREASTS 1/4 ts PEPPER
-HALVED, SKIN REMOVED 2 CHICKEN BOULLION CUBES
1/2 ts SALT 1 c WATER
2 ts DRIED ROSEMARY
1. PLACE CHICKEN IN NONSTICK BAKING DISH. 2. SEASON WITH SALT,
ROSEMARY AND PEPPER. 3. CRUMBLE BOULLION CUBES BETWEEN PIECES OF
CHICKEN. 4. ADD WATER, POURING INTO A CORNER OF PAN. 5. COVER WITH
FOIL; BAKE AT 350 DEGREES FOR 1 HOUR 6. UNCOVER AND BASTE WITH
DRIPPINGS. 7. BROWN UNDER THE BROILER BEFORE SERVING.
EACH SERVING: 1/2 SMALL CHICKEN BREAST EACH SERVING MAY BE
EXCHANGED FOR: 2 LOW-FAT MEAT
Tte: Oyster Stew
Categores: Dabetc, Soups/stews, Fsh, Crockpot
Yed: 4 servngs
1 pt Oysters wth quor 2 c Lowfat mk
1 tb Butter 1/8 ts Cayenne pepper
Page 356
Combne the oysters, oyster quor, and butter n a sket. Cook
unt the edges of the oysters cur. Add the mk. Heat |ust to
bong.
Sprnke wth the cayenne pepper, Lade nto hot bows. Garnsh
wth chopped fresh parsey f desred.
Makes 4 1/2 cup servngs.
PER SERVING: caores - 154, carbohydrates - 10 g., proten - 14
g., fat - 7 g., sodum - 184 mg., potassum - 337 mg., choestero -
65 mg. Exchanges = 1 Lean Meat, 1 Mk, 1 Fat
FROM: The Amercan Dabetes Assocaton Hoday Cookbook by Betty
Wedman, M.S., R.D. copyrght 1986
Tte: Lngune wth Cam Sauce
Categores: Dabetc, Man dsh, Fsh
Yed: 4 servngs
1/4 c Fney chopped onon 3 qt Steamer cams (24-30)
2 x Shaots fney chopped 1 tb Ove o
Bay eaf 2 (or 3) garc coves mnced
(or 2) Parsey stem 1/4 ts Dry mustard
Sprg fresh thyme OR 1/2 c Chopped parsey
1/4 ts Dred thyme Dash red pepper fakes
4 x (or 5) peppercorns 1 b Lngune, cooked & draned
1 c Whte wne
Combne onon, shaots, bay eaf, parsey stems, thyme,
peppercorns and wne. Brng to a bo. Add scrubbed cams and steam
for 4 to 5 mnutes or unt cams open. Remove cams, dscardng any
that haven't opened, separate them from shes and chop coarsey.
Stran and save qud.
Heat ove o and 1 TABLESPOON reserved cam |uce n a medum-sze
non-stck fryng pan. Add garc and mustard and cook for 1 mnute.
Add parsey and cook 1 to 3 mnutes more. Add 1 cup reserved cam
|uce and smmer for 5 mnutes or unt sauce s reduced by haf. Add
chopped cams and cook for 1 to 2 mnutes.
Toss cam sauce wth ngune, garnsh wth emon, f desred, and
serve warm. Makes 4 servngs.
FROM: HOLD the Fat, Sat & Sugar by Gode Sverman and
|acquene Wams copyrght 1984
Tte: Dabetc Gyros
Yed: 8 servngs
Page 357
2 b Ground beef or amb or both 1/4 ts Parsey
4 Green onon; fney chopped 1 ts Sat
1 c Garc; mnced 1/4 ts Pepper; freshy ground
1 ts Oregano 8 Lg pta
1/4 ts Cumn
Mx a ngredents except pta, mxng we and kneadng unt
mxture s stff. On skewer pack meat mxture about 5" ong and not
more than 2" n dameter. Put as many "fngers" as possbe on a
skewer eavng a 1" space n between. Cook over hot coas 10-15
mnutes, turnng frequenty. Take pta and sde gyro nto center.
Drzze wth sauce. Fod over to eat. Sauce: Tzatzk 1 c yogurt,
1 T mayo,|uce of 1 emon, 2 scaons ncudng green tops,(fney
chopped), cucumber (mnced), 5 coves garc (mnced).
Mx we.
Tte: Freezer Saw
Categores: Dabetc, Vegetabes, Saads
Yed: 4 servngs
1 qt Cabbage; shred or chop 1/3 c Water
1 c Green pepper; shred or chop 1 c Vnegar
2 c Cod water & 2 TBSP sat 1 ts Mustard seed
Sugar sub = 1 cup sugar 3 c Ceery; chopped
Soak chopped cabbage, green peppers n the sat and water for /2
hour. In the meantme, combne sugar substtute, water, vnegar.
Brng to bo and bo for mnute. Remove from heat and add mustard
seed. Dran cabbage and peppers. Add ceery. Pour vnegar mxture
over a and mx we. Can be frozen unt needed. Keeps we n the
refrgerator aso.
Tte: French Fred Onon Rngs
Yed: 4 servngs
1 g Sweet onon 1/2 ts Sat
1/2 c Skm mk 1 tb Veg. o
3/4 c Pan dred bread crumbs 1 ts Veg. o (more)
1 ts Ch powder (optona)
Cut onon nto 1/4 nch sces and separate rngs. In 9 x 13 pan
combne onon & mk. Let stand 30 mnutes turnng frequenty. On
wax paper combne next 3 ngredents. Turn onon rngs nto bread
crumbs to coat. Spray cooke sheet and pace onon rngs on pan.
Page 358
Drzze eveny wth vegetabe o. Bake 450 for 5 mnutes on each
sde. 1 servng = 1 fat, 1/2 vegetabe, 1 bread, 5 optona caores
Tte: Vegetaran Spaghett Sauce
Yed: 8 servngs
4 x Carrots, fney chopped 1 tb Leaf oregano, crumbed
Large onon, fney chopped 1 cn Tomatoes n |uce (28 oz)
1 tb Ove o 1/4 c Tomato paste
2 x Coves garc, fney mnced 1/4 b Fresh mushrooms, sced
1 cn Kdney beans (19 oz.) 1 pk (10 oz) brocco, thawed
1 cn Cannen beans (19 oz.) 1/4 ts Pepper
1 tb Leaf bas, crumbed
Saute carrot and onon n o n arge non-stck saucepan t
softened, 5 mnutes; add 1 to 2 tabespoons water f stckng. Add
garc; saute 30 seconds. Add draned and rnsed beans, bas,
oregano, tomatoes (broken up), tomato paste and mushrooms; smmer,
covered 25 mnutes to
mnge favors. Add brocco; cook 5 mnutes. Add pepper. PER
SERVING: 3/4 cup = caores - 190, proten - 11 g., fat - 3 g.,
carbohydrate - 35 g., choestero - 0, sodum - 523 mg. FROM: Lght &
Easy Meas from Famy Crce Magazne ssue August 1992.
Tte: Cake Doughnuts
Yed: 12 servngs
1 tb Granuated sugar 1 ts Bakng powder
4 tb Sugar repacement Nutmeg
1/3 c Buttermk 1 Cnnamon
1 Egg (we beaten) 1 Vana extract
1 c Four 1 Sat
1/8 ts Bakng soda 1 O for deep-fat fryng
Combne sugars, buttermk, and egg; beat we. Add remanng
ngredents, except o. Beat |ust unt bended. Heat o to 375F.
Drop dough from doughnut dropper nto hot fat. Fry unt goden
brown, turnng often. Dran. 1 servng (1 donut - dd you thnk t
woud be 3 or 4?)= 1 bread, 1 fat Caores = 130 (Yep st ony 1
donut)
Page 359
Tte: Aprcot Coffee Cake
Yed: 1 servngs
1 1/2 c Four 1/4 c Nonfat dry mk
1/4 ts Sat 2/3 c Water
2 ts Bakng powder 1 ts Vana
12 ts Equv.sweetner 2 c Canned aprcots,dran+chop
1 Egg Ground cnnamon
Preheat oven to 375F. In a sma bow, sft four, sat and bakng
powder.In another bow, cream sweetner, egg and margarne on ow
spped of an eectrc mxer. Add dry mk, water and vana. Beat
unt bended. Str n dry ngredents. Str unt smooth. Spread
batter n 8" square pan that has been sprayed wth a nonstck cookng
spray. Arrange aprcots eveny over batter. Sprnke beray wth
cnnamon. Bake 25 mnutes, unt toothpck nserted n cneter of cake
comes out cean. Coo n pan. From *Prodgy's Food and Wne Buetn
Board, from Brdget Ben|amn,phfc09a
Tte: Date Drops
Yed: 21 servngs
-Php Bower (FHMN87A) 1 1/2 c Crsp rce cerea
2 Eggs beaten 1/2 c Chopped nuts
1/3 c Margarne 1 ts Vana
1/2 b Dates
Combne eggs, margarne, and CHOPPED Dates. Cook over ow heat,
strrng constanty. Bo 2 mnutes. remove from heat and add cerea
and nuts and vana. Coo, shape nto 42 tte From ADA Famy
Cookbook vo.II Exchanges for 2 cookes: 1/2 frut, 1/2 bread, 1/2
fat ca 95, cho 10, pro 1, fat 6, Na 66, K 102,
Tte: Macaroons
Categores: Desserts, Dabetc, Cooky/bars
Yed: 40 servngs
1 Egg, separated 1 c Shredded coconut
1 c Artfca sweetener 1/2 c Chopped pecans (optona)
2 c Cornfakes 1/2 ts Amond extract
Page 360
Beat egg whte unt stff but not dry. Fod n sweetener equvaent
to 1 cup sugar. Add remanng ngredents. Drop by teaspoonfus onto
greased bakng sheet. Bake 350F for 12 mnutes. Remove from pan at
once. Makes about 3 1/2 dozen cookes, each cooke s 1/2 fat. 24
caores.
Tte: Chewy Cookes
Yed: 24 servngs
1/3 c Vegetabe o; 1/4 c Whoe wheat four;
2 Pkts brown sugar substtute; 1/2 ts Bakng powder;
1 ts Vana; 2 tb Wheat germ;
1 Egg; 1/2 c Rasns; chopped
1 c Wheat fake cerea; 1/2 ts Bakng soda;
1/2 c A-p four; 1 tb Water;
Mx ngredents n bow. Last addng the soda dsoved n water.
Drop by teaspoon on ungreased cooke sheet. Bake n 350 F. oven for 8
to 12 mnutes.
From ADA Famy Cookbook vo. II. Exchanges per one cooke: 1/2
bread, 1/2 fat Caore 63, cho 7, pro 1, fat 4,Na 45, K 42
Tte: Appesauce Nut Bread
Yed: 16 servngs
1/3 c Margarne; room temp; 1 tb Bakng powder;
3 tb Sugar; 1 ts Bakng soda;
3 g Egg whte; room temp 1/2 ts Sat;
1 c Four; 1 c Unsweetened appesauce;
2/3 c Graham four; 3 tb Lqud Sugar substtute;
1 ts Pumpkn pe spce; 1/2 c Nuts; chopped
Cream margarne and sugar together unt ght and fuffy. Add egg
whtes to creamed mxture and beat at medum speed for 1/2 mnute.
Str together fours, spces, bakng powder, bakng soda and sat
unt we bended. Add appesauce, sweetener, and nuts, aong wth
four mxture, to creamed mxture. Mx at medum speed ony unt the
four s mostened. Do not overbeat. Spread eveny n a 9x5x3 nch
oaf pan that has been greased wth margarne. Bake at 375 F for 45
mnutes, or unt a cake tester comes out cean form the center and
the bread pus away from the sdes of the pan.Coo 10 mnutes n the
pan, and turn out onto a wre rack to coo to room temperature. Cut
nto 16 equa sces. serve 1 sce per servng. From *Prodgy's Food
Page 361
and Wne-Heathy Eatng Buetn Board, from Brdget Ben|amn
-PHFC09A.
Tte: Banana Puddng Spts
Yed: 4 servngs
1 c Pan ow-fat yogurt 1/2 oz Pstachos,coarsey chopped
1 pk Choc. puddng mx,ow-fat(4) 1/4 c Thawed dary whpped toppng
2 Medum bananas, peeed 4 Bng cherres, fresh*
1/2 ts Lemon |uce
* If bng cherres are not avaabe, use 4 maracho cherres. 1.In
bender,process yogurt on hgh speed for 30 seconds, add puddng mx
and process 1 mnute, scrapng down sdes of contaner as necessary.
2.Cut each banana nto 6 dagona sces and sprnke wth emon
|uce. 3.Arrange 2 banana quarters nto each of 4 gobets or dessert
dshes, top wth 1/4 puddng mxture. Sprnke each porton wth 1/4
of the pshachos, then top each wth 1 tabespoon whpped toppng
and 1 cherry. from *Prodgy's Food and Wne-Heathy Eatng Buetn
Board, from Brdget Ben|amn - PHFC09A.
Tte: Peach Crsp
Categores: Dabetc, Fruts, Desserts
Yed: 6 servngs
4 Rpe peaches,pee+sce 1/4" 2 tb Reduced caore margarne
3 tb Four 2 ts Reduced caore margarne
2 1/4 oz Ouck-cookng oats,uncooked 3 tb Frmy packed brown sugar OR
1 ts Cnnamon 9 ts Swwetener
1/2 ts Nutmeg
Preheat oven to 350 F. Toss peaches wth 1 tabespoon of the four
and pace n a 6x11" bakng pan that has been sprayed wth a nonstck
cookng spray. In a sma bow, combne remanng ngredents. M,x
we unt mxture s crumby. Sprnke eveny over peaches. Bake
30-35 mnutes, unt crsp. serve warm or cod. From *Prodgy's Food
and Wne-Heathy Eatng Buetn Board, from Brodget Ben|amn -
PHFC09A.
Tte: Strawberry |am
Page 362
Categores: Dabetc, Fruts, Desserts, Info/hep, |am/|ey
Yed: 1 servngs
-Don Nassen-RNGG84A 2 1/2 tb Lemon |uce
4 c Strawberres, haved 1/4 ts Grated emon rnd
1/2 c Concentrated whte grape 1 1/2 tb Unfavored geatn (1-1/2
-|uce (smmered down from -enveops)
-1-1/2 cups)
Pace berres |uces and emon rnd n saucepan.
mash berres sghty to reease |uce. heat to bong. Sprnke
wth unfavored getatn. Remove from heat, skm and pack nto hot
|ars wth hot ds.
cooo to room temperature before freezng.
Because ths s stored n the freezer, you may use any artght,
eakproof freezer contaner for sotrage, even pastc contaners.
Tastes better f aowed to st for a week. freezes beautfuy for
up to 6 months.
Tte: Dabetc-Fne-Crumb Pe She
Yed: 8 servngs
1 1/4 c Fne crumbs(graham cracker, 1 tb Water
1 1/2 c -or Dry cerea,zweback,etc 1 Spces (optona)
3 tb Margarne (meted) 1 Sugar repacement (optona)
Combne crumbs wth meted margarne and water; add spces and sugar
repacement, f desred. Spread dough eveny n 8-10 nch pe pan,
pressng frmy onto sdes and bottom. Ether ch unt set, or
bake at 325F for 8-10 mnutes.
1 servng w/ graham cracker = 1 bread, 1 fat,
caores: 85 1 servng w/ dry cerea = 1/2 bread, 1 fat caores: 64 1
servng w/ zweback = 1/2 bread, 1 fat caores: 70
Tte: Fresh Frut Ambrosa
Yed: 6 servngs
1/4 c Orange |uce 1/2 ts Ground nutmeg
1/2 c Cub soda 1/4 ts Ground cardamom
1 md Banana, peeed 1 tb Coconut, faked & toasted
3 c Fresh frut peces *
Page 363
* Fruts such as cantaoupe, grapes, pneappe, appe, pear,
nectarne, pum, honeydew meon, bueberres, strawberres.
Combne the orange |uce, cub soda, and banana n a bender and puree
unt smooth. Pour over the fresh frut mxture. Sprnke wth the
nutmeg and cardamom.
Cover and refrgerate unt ready to serve. Sprnke on the coconut
and serve mmedatey. Per 1/2 cup servng: 81 caores, carbohydrate
- 20 g., proten - 1 g., fat - 1 g., sodum - 1 mg., potassum - 278
mg., choestero - 0 Exchange vaue: 1-1/2 frut FROM: Amercan
Dabetes Assocaton Hoday Cookbook by Betty Wedman, M.S., R.D.
copyrght 1986
Tte: Homemade Ice Cream Dabetc
Categores: Dabetc, Man dsh, Desserts
Yed: 8 servngs
13 oz Evaporated mk 1 tb Vana extract
2 tb Sugar repacement 3 Eggs(we beaten)
1 1/2 c Whoe mk
Combne evaporated mk and sugar repacement. Beat we unt sugar
s dssoved. Add whoe mk and vana extract; beat we. Add
eggs; beat eggs nto mk mxture vgorousy. Pour nto ce cream
maker. Freeze accordng to manufacturer's drectons. 1 servng = 1/2
mk, 1/2 ean meat Caores = 122
Tte: Lemon Merngue Pe
Yed: 6 servngs
1 1/2 c Water 1/3 c Lemon |uce
4 pk Equa (or 1T sweetener) 4 Egg whtes (merngue)
4 1/2 ts Cornstarch 4 pk Equa (merngue)
2 Eggs 1 1/2 ts Cream of tartar (merngue)
Cook a ngredents n doube boer unt thckened.
Pour nto pe she. Top wth merngue whch has been beaten stff.
Bake 450F for 15 mnutes or unt goden brown.
Tte: Lght and Luscous Orange Bars
Page 364
Yed: 12 servngs
-FHMN87A 1/2 c Nonfat dry mk powder
1 ts Unfavored geatn 1/2 c Cod water
1/4 c Frozen concentrated Orange | 1 tb Lemon|uce
2 tb Sugar 24 Graham crackers
1/2 ts Vana
Ch a sma mxng bow and beaters. In the top secton of a doube
boer, soften geatn n the meted concentrated Orange |uce. Pace
over hot water,and str unt the geatn s competey dssoved.
Remove from heat and str n the sugar and vana. Usng cod
beaters, beat dry mk and water unt soft peaks form. Add the emon
|uce and beat unt stff. Fod n orange |uce mxture. Spread on
12 Graham crackers. Top wth the remanng crackers. Wrap
ndvduay; freeze unt frm about 2 hours. From the ADA FAmy
Cookbook vo.II. Exchanges per sandwch: 1/2 non fat mk, 1 frut
Ca 89, cho 17, pro 3, fat 1, Na 121, K 181, 1/2 teaspoon sugar (8
ca) per servng
Tte: Vana Ice Cream
Yed: 8 servngs
-Robert Rogers-MWFM54A 1 1/2 c Whoe mk
13 oz Evaporated mk 1 tb Vana
2 tb Sugar repacement 3 Eggs
Combne evaporated mk and sugar repacement. Beat we unt sugar
s dssoved. Add whoe mk and vana extract; beat we. Add
eggs; beat eggs nto mk mxture vgorousy. pour nto ce cream
maker.
Freeze accordng to manufacturer's drectons.
Tte: Famy Favorte Cake
Yed: 1 servngs
3/4 c Det margarne 1/2 ts Sat
1 1/2 c Non-nutrtve sweetener, 3 c Four
-Sugar Twn s best for 1 c Skm mk
-ths 1 ts Amond extract
4 ts Bakng powder 3/4 c Egg whtes(4-5)
Page 365
Preheat oven to 375 F. Cream margarne and sweetener. Sft bakng
powder, sat, four, then add aternatey wth skm mk to creamed
mxture. Add amond extract, and beat egg whtes unt stff peaks
form, and fod n. Pour nto 2 we-greased 9" ayer pans. Bake
about 30 mnutes. Coo a few mnutes, then remove from pans and coo
further on wre racks. Top wth Creamy Frostng. Makes 1 two ayer
cake.
From: |effrey Dean Date: 11-18-93
Tte: Carrot Cake-Dabetc
Categores: Dabetc, Vegetabes, Cakes, Desserts
Yed: 1 servngs
1/2 c Grated carrot 1 ts Ground coves
1 1/4 c Chopped dates 1 ts Nutmeg
1 c Rasns 2 c Whoe wheat four
1 1/3 c Water 1 ts Bakng powder
1/4 c Appesauce,unsweetned 1 ts Bakng soda
1 ts Cnnamon
Preheat oven to 350 F. Pace the carrots, dates, rasns, water,
appesauce, cnnamon, coves and nutmeg n a saucepan, brng to bo,
reduce the heat, and smmer for 5 mnutes. Coo. Str the dry
ngredents together. Combne the wqet and dry mxtures and str
unt we bended. spoon the batter nto an 8x8" nonstck cake pan
and bake for 45 to 50 mnutes. VARIATION: You may add 1/2 cup chopped
nuts to the wet ngredents before combnng wth the dry.
Makes 1 cake.
Tte: Dabetc Dev's Food Cake
Yed: 1 servngs
1/2 c Cocoa 1/3 c Sugar (or substtute)
1/2 c Bong water 3/4 c Lqud egg substtute (room
2 c Cake four -temperature)
1/2 ts Bakng soda 1 ts Vana
1 1/2 ts Bakng powder 1/2 c Margarne, room
1/8 ts Sat -temperature
Str together cocoa and bong water unt smooth. Set asde to
coo to room temp. Pace four, bakng soda, bakng powder, sat and
sugar n mxer bow and mx at ow speed about 1 mnute to bend. Add
egg substtute, sweetener, and vana to cocoa mxture and mx we.
Page 366
Add margarne to dry ngredents aong wth cocoa mxture and mx
we at medum speed about 1 mnute. Pour nto 9" square or 9x13
cake pan that has been greased wth margarne. Bake at 350 F for
about 30 mnutes, or unt a cake tester comes out cean and cake
pus away from the sdes of the pan. Coo n the pan and cut 6x3 to
yed 18 peces.
Tte: Dabetc Yeow Cake and Fuffy Frostng
Yed: 1 servngs
------------------------YELLOW CAKE-----------------------------
2 c Cake four 1/3 c Vegetabe o
1/2 ts Bakng soda 1/4 c Sugar substtute(equa to )/
1 1/2 ts Bakng powder 2 ts Vana
1/3 c Sugar ( or substtute) 1/2 c Egg substtute(room temp)
3 tb Dry buttermk 1/4 c Margarne(room temp
3/4 c Water, room temp
----------------------FLUFFY FROSTING---------------------------
1/2 c Sugar 2 Large egg whtes
2 tb Water 1/4 ts Cream of tartar
2 pk Sweet'n'ow 1/2 ts Vana
YELLOW CAKE:Pace dry ngredents n mxer bow and mx at ow speed
to bend we. Combne 3/4 cup water, o, sweetener,vana and egg
substtute and mx wth fork to bend. Add margarne to four mxture
aong wth qud mxture and mx wth a spoon ony unt we
bended.Spread eveny n a 9" square pan whck has been greased wth
margarne. Bake 30-35 mnutes at 375 F or unt cake tester comes out
cean and the cake pus away from the sdes of the pan. Coo to room
temperature and cut 4x4 to yed 16 equa servngs. FLUFFY FROSTING:
Combne sufgar, water, sweet'n'ow egg whtes and cream of tartar n
top of a doub boer and beat at hgh spped for 1 mnute. Set over
smmerng water n the bottom of the doube boer. Contnue to beat
at hgh speed for 4-5 mnutes or unt soft peaks form. Remove from
heat. Add vana to frostng and contnue to beat at hgh speed 1-2
mnutes or unt thck enough to spread on a cooed cake. Ths s
enough frostng for a 2-ayer or 9" square cake.
Tte: Wacky Cupcakes- Dabetc
Yed: 12 servngs
Page 367
1 1/2 c CAKE FLOUR 1 c WATER,ROOM TEMPERATURE
1/4 c SUGAR 1/2 c LIOUID SUGAR SUBSTITUTE
1/4 c COCOA 1 tb VINEGAR
1 ts BAKING SODA 2 ts VANILLA
1/2 ts SALT 1/2 c VEGETABLE OIL
PLACE FLOUR, SUGAR, COCOA AND SALT IN MIXER BOWL AND MIX AT LOW
SPEED TO BLEND. BEAT TOGETHER REMAINING INGREDIENTS WITH A FORK TO
BLEND. ADD ALL AT ONCE TO DRY INGREDIENTS AND BEAT AT MEDIUM SPEED
UNTIL SMOOTH.
PAPER-LINE 12 MUFFINS TINS OR GREASE WITH MARGARINE AND FLOUR. FILL
MUFFIN TINS ABOUT 1/2 FULL AND BAKE AT 350 F FOR ABOUT 30 MINUTES, OR
UNTIL A CAKE TESTER COMES OUT CLEAM FROM THE CENTER OF THE CUPCAKE.
FROM "THE NEW DIABETIC COOKBOOK" BY MABEL CAVAIANI, GIVEN BY BRIDGET
BEN|AMIN(PHFC09A) ON *PRODIGY'S HEALTHY EATING- FOOD AND WINE
BULLETIN BOARD.
Tte: Fresh Appe Muffns-
Categores: Dabetc, Cakes, Breads/bm
Yed: 12 servngs
2 tb Soft margarne 1/4 ts Sat
2 tb Sugar repacement 2 ts Bakng powder
Egg (beaten) 6 tb Skm mk
1 1/4 c Four Appe (peeed and chopped)
Cream margarne and sugar repacement; add egg. Str n remanng
ngredents. Spoon nto greased muffn tns, fng no more than
two-thrds fu. Bake at 400F for 25 mnutes, or unt done. For
those who ke spces, you may add cnnamon, nutmeg, gnger, coves
to the mx - |ust a dash of each. yed
: 12 muffns 1 muffn = 1 bread caores = 72
Tte: Cherry Pe and Whpped Toppng-Dabetc
Categores: Dabetc, Fruts, Pes
Yed: 1 servngs
-Brdget Ben|amn-PHFC09A
----------------------------PIE---------------------------------
PREBAKED SINGLE PIE CRUST 1 tb CORNSTARCH
2 cn 16 OZ UNSWEETNED RED CHERRYS 1/4 ts ALMOND FLAVORING
1 c LIOUID FROM THE CHERRIES 1 c SUGAR SUBSTITUTE
Page 368
----------------------WHIPPED TOPPING---------------------------
1/2 c INSTANT DRY MILK 2 tb SUGAR
1/2 c COLD WATER 1/4 c DRY SUGAR SUBSTITUTE (OPT)
2 tb LEMON |UICE 1/2 ts VANILLA
Pe: Dran cherres we, reservng 1 cup qud. Set cherres asde
and combne 1 cup qud and cornstarch. Cook and str over moderate
heat unt thckened and transparent and the starchy taste s gone.
Remove from heat and add sugar substtute, amond favorng and
cherres. Taste and add more sweetner, f desred. Coo to room
temperature. Spread fng eveny n crust. Let set at east 15
mnutes.
Toppng: Combne dry mk and water and refrgerate for 30 mnutes.
Beat at hgh speed for 4 mnutes. Add emon |uce to whpped mk and
beat at hgh speed for 4 mnutes. Str n the sugar and sugar
substtute whe t s beng beaten. Add vana to whpped toppng
and refrgerate unt use. From "The New Dabetc Cookbook" by Mabe
Cavaan,R.D.
Tte: Dabetc Washngton's Cherry Pe
Categores: Dabetc, Fruts, Pes
Yed: 8 servngs
9" unbaked pe she 2 x Egg yoks
2 c Unsweetened cherres 1/4 c Evaporated mk
1/4 c Soft margarne 1/2 ts Vana extract
1 tb Four 2 x Egg whtes
1/2 c Sugar repacement 2 ts Granuated sugar repacement
Dran cherres; pout nto unbaked pe she. Cream margarne,
four, and sugar repacement. Add egg yoks and beat unt smooth.
Add evaporated mk and vana extract. Pour over cherres. Bake at
450F for 10 mnutes. Reduce heat. Bake at 350F for 30 mnutes.
Whp egg whtes unt soft peaks form. Add granuated sugar
repacement; whp unt thck and stff. Top pe fng wth
merngue, carefuy seang edges. Bake at 350F for 12-15 mnutes, or
unt decatey brown.
1 servng (1/8 of pe) = 1 frut, 1 fat, pus pe she exchange
caores = 88 pus pe she caores
Tte: Dabetc Chocoate Bas
Categores: Chocoate, Dabetc, Cooky/bars
Yed: 20 servngs
1/2 c Margarne,room temp 3 tb Cocoa
Page 369
2 tb Sugar 1/2 ts Sat
1/3 c Lqud sugar substtute 1/4 c Chopped nuts
1 1/4 c Four 2 tb Rasns
Sprnke sweet granuated sugar substtute, as necessary. Cream
together margarne and sugar unt ght and fuffy. Add vana and
sugar substtute to creamed mxture. Beat at medum speed for 1/2
mnute.
Str together four, cocoa and sat to bend. Add to creamed mxture
and mx at ow speed about 1 mnute or unt bended. Add nuts and
rasns to dough. Mx ghty. Shape nto bas usng 1 tabespoonfu
of dough per ba. Pace bas on a cooke sheet that has been ned
wth aumun fo or sprayed wth PAN spray. Bake at 325 F for 20-25
mnutes or unt sghty frm. Remove form oven and coo sghty.
Ro ukewarm bas n Sprnke Swet. Coo to room temperature and
serve two bas per servng.
Varaton: Chocoate Mnt Bas: Add 1/2 teaspoon peppermnt
favorng aong wth 1 teaspoon vana nstead to the 2 teaspoons
vana. From *Prodgy's Food and Wne-Heathy Eatng Buetn Board,
from Brdget Ben|amn-PHFC09A
Tte: Dabetc Chocoate Chp Cookes
Categores: Chocoate, Dabetc, Cooky/bars
Yed: 24 servngs
1 c Margarne at room temp. 2 c Four
1/4 c Sugar 1 ts Bakng soda
3/4 c Brown sugar twn sugar subst 1/4 ts Sat
3 Large egg whte, room temp 1/4 c Water, room temp
1 tb Vana 1/2 c Mn semsweet cho. chps
Cream together margarne, sugar and sugar substtute at medum speed
unt ght and fuffy. add egg whte and vana to creamed mxture
and beat at medum speed for 1 mnute. Str together four,, soda and
sat to bend we. Add 1/4 cup water to creamed mxture aong wth
the four mxture and mx at medum speed for 1 mnute or unt
smooth.Add chocoate chps to dough and mx ghty. drop by
tabespoonsfu onto cooke sheets that have been ned wth aumum
fo or sparyed wth PAM spray. Press down ghty wth fngers
dpped n cod water to form a crce about 2" across. Bake at 375 F
for about 12 mnutes or unt browned.(the cookes won't be crsp
uness they are browned) Remove cookes for hot cooke sheets to wre
racks to coo to room temperate. Aow 2 cookes per servng.
Varaton: Chocoate Chp Bars: Instead of droppng dough onto cooke
sheets, spread dough eveny n a |ey roo pan that has been sprayed
or greased wth margarne. Bake at 375 F for 20-25 mnutes, or unt
ghty browned and the bars pu away from the sdes of the pan.Coo
to room temperature and cut to yed 36 bars. serve 2 bars per
servng. From *Prodgy's Food and Wne-Heathy Eatng Buetn Board,
Page 370
from Brdget Ben|amn-PHFC09A.
Tte: Dabetc Mocha Cookes
Yed: 18 servngs
1/2 c Margarne, room temperature 2 ts Instant coffee
2 tb Sugar 1 ts Bakng powder
2 ts Vana 1/4 c Rasns
1/3 c Lqud sugar substtute 1/4 c Chopped nuts
1 1/4 c Four 2 Large egg whtes, room temp
3 tb Cocoa
Cream together margarne and sugar unt ght and fuffy. add
vana and sugar substtute to creamed mxture and mx ghty. Str
together four, cocoa, coffee and bakng powder to bend. Add to
creamed mxture and mx at medum speed 1-2 mnutes or unt bended.
add rasns and nuts to dough and mx ghty, Add egg whtes to
dough and mx unt egg whte are adsorbed nto the dough. Drop dough
by tabespoonsfu onto a cooke sheet that has been nes wth
aumum fo or sprayed wth PAM. Usng your fngers dppng n cod
water, shape dough nto round cookes about 1/4" thck. Spread the
dough carefuy because the fnshed cooke w be the shpae of the
dough agter t s baked. Bake at 375 F for about 12 mnutes, or unt
the dough sprngs bnack when touched. Transfer from the hot cooke
sheet onto a wre rack and coo to room temeprature. Serve one cooke
per servng. From *Prodgy's Food and Wne-Heathy Eatng Buetn
Baord, from Brdget Ben|amn _ PhFC09A.
Tte: Dabetc Amond Macaroons
Yed: 50 servngs
1 Egg whte 1 ts Amond extract
1/4 c Sugar (sweetners do not work 1/4 c Wheat germ
Preheat oven to 325 F. In a deep bow, beat egg whtes on ow speed
of an eectrc mxer unt frothy. Beat on hgh speed unt stff.
Graduay beat n sugar and then amond extract.Fod n wheat germ.
drop mxture by 1/2 teaspoonsfu onto a cooke sheet that had been
sprayed wth a nonstck cookng spray and dusted ghty wth four.
Put the cookes n the oven and mmedatey reduce the temperature to
200 F. bake 1 hour. Turn off heat, and eave cookes n oven to coo.
Makes 10 servngs, 5 cookes each. From *Prodgy's Food and
Wne-Heathy Eatng Buetn Board, from Brdget Ben|amn - PHFC09A.
Page 371
Tte: Dabetc Popovers
Categores: Dabetc, Pes, Breads/bm
Yed: 18 servngs
1 c Four 2 Eggs
1/2 ts Sat 1 c Skm mk
Sft four and sat together; set asde. Beat eggs and skm mk;
add to four. Beat unt smooth and creamy. Pour nto heated greased
muffn tns, fng haf fu or ess. Bake at 375F for 50 mnutes,
or unt popovers are goden brown and sound hoow. DO NOT OPEN
OVEN FOR FIRST 40 MINUTES. 1 servng = 1/2 bread, 1/8 meat caores =
44
Tte: Syrup for Hot or Cod Chocoate Drnk
Yed: 12 servngs
1/2 c Unsweetened Cocoa -sugar
Artfca Sweetener to 1/2 c Hot water
-equa 1/2 c pus 2 1/2 tb 2 ts Vana
In saucepan, combne cocoa, artfca sweetener, sugar, and water.
Mx we. Cook over med. heat strrng constanty unt mxture comes
to bong pont. Str n vana. Store syrup n |ar n
refrgerator. Add 1-2 tb or ess f desred to skm mk aowance to
make hot or cod chocoate. Ths cannot be used as a toppng snce t
has a btter taste before beng mxed w/ mk. Yed: 12 servngs
Servng sze: 2 tb Per servng: Ca 17
Fat: 5 gm
Pro 1 gm Na : 262 mg
CHO 2 gms EXCHANGES: FREE
Tte: Peppermnt Cake
Yed: 24 sweet ones
2 c Cake four; sfted 2 oz Bakng chocoate; meted
1 ts Bakng soda; 1/2 ts Peppermnt o;
1/3 c Vegetabe shortng; softened 2 ts Vana extract;
Page 372
1/4 c Granuated sugar repacement 1/2 c Unfavored mk;
1 Egg; 1/4 c Skm mk
Sft four, bakng soda and sat together. Cream shortenng and sugar
repacement unt ght and fuffy. Add egg and beat we. Add
chocoate, peppermnt o and vana and bend thoroughy. Beat n
yogurt. Add four mxture and mk aternatey n sma amounts.
Beat we after each addton. Pour batter nto two we-greased
9-n. pans or one 9" X 13" pan. Bake at 350 degrees for 30 to 40
mnutes or unt cake tests done.
Food Exchange per servng: 1/2 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL:
82; Source: The Dabetc Chocoate Cookbook by Mary |ane Fnsand
Tte: Cocoa Rce Puddng
Categores: Dabetc, Desserts, Rce
Yed: 8 sweet ones
1 1/2 c Cooked rce; 2 Eggs; separated
1/4 c Cocoa; 1/8 ts Sat;
3 tb Granuated sugar repacement 1/4 ts Cream of tartar;
1 ts Vana extract;
Combne cooked rce, cocoa, sugar repacement, vana and egg yoks
n mxng bow. Str to bend competey. Beat egg whtes wth sat
and cream of tartar nto stff peaks. Genty fod eggs whtes nto
cocoa mxture. Pour nto a greased 1-qt. bakng dsh. Bake at 350
degrees for 15 or 20 mnutes or unt puddng s set.
Food Exchanges per servng: 2/3 BREAD EXCHANGE + 1/2 FAT EXCHANGE;
CAL: 67 Source: The Dabetc Chocoate Cookbook by Mary |ane Fnsand
Tte: Brased Steak and Green Pepper
Yed: 6 servngs
1 1/2 b Lean steak, cut 1/4" strps 1 c Canned tomatoes wth |uce
2 tb A purpose four 1 md Onon, sced
1/2 ts Sat 1 Cove garc, fney chopped
1/4 ts Freshy ground pepper Or 1/2 tsp garc powder
1 tb Vegetabe o 1 g Green pepper, cut n strps
1 3/4 c Beef broth 1 1/2 ts Worcestershre sauce
Page 373
Chunks of zucchn may be used nstead of green pepper.
Coat strps of round steak wth four mxed wth sat and pepper.
Heat o n a arge frypan. Brown meat on a sdes, dran off any
fat.
Add broth, tomato |uce (reservng the tomato peces for ater),
onon and garc to the meat. Cover and smmer about 1 hour unt
meat s tender. Add tomato peces, green pepper strps and
Worcestershre sauce. Str-cook 4 to 5 mnutes onger.
Good served wth rce. Tested by Ace Roder March 94.
1/6 recpe = 215 caores, 3 proten, 1/2 frut, 1/2 fat choce 6
grams carbohydrate, 23 grams proten, 11 grams fat.
Choce Cookng, Canadan Dabetes Assoc. 1986 Shared by Ezabeth
Roder March 94.
Tte: Amost Pasta Prmavera
Categores: Dabetc, Vegetabes, Cheese, Man dsh
Yed: 6 servngs
------------------------INGREDIENTS:-----------------------------
3 1/2 b Spaghett squash; 1 medum 1 tb Skm mk;
1 c Brocco fowerets; fresh 1/2 c Part skm rcotta cheese;
1 c Zucchn; sma, sced 1 tb Parmesan cheese;
1 c Mushrooms; fresh, sced 1/2 ts Imtaton butter favorng;
1 c Carrot; sced 1/4 ts Sat;
1 Cove garc; sma, crushed 1/2 ts Itaan seasonng;
3/4 ts Reduced caore margarne, 1/8 ts Coarsey ground pepper;
-meted
Wash squash; cut n haf engthwse and dscard seeds. Pace squash,
cut sde down, n a Dutch oven; add 2 nches water. Brng water to a
bo, cover and cook 20 mnutes or unt squash s tender.
Dran squash and coo. Usng a fork remove spaghett-ke strands.
Measure 3 cups of strands; set asde. Remove remanng strands for
other use.
Steam vegetabes 5 to 7 mnutes or unt crsp-tender; dran we.
Combne squash strands and vegetabes, tossng genty. Cover to keep
warm; set asde.
Saute garc n margarne n a sma saucepan; remove from heat. Add
mk, cheese, buter favorng, and seasonngs to saucepan. Cook over
ow heat, strrng constanty, unt mxture s hot (do not bo).
Spoon cheese mxture over vegetabe mxture, tossng genty.
Page 374
Food Exchanges per servng: 1 food exchange + some free vegetabes,
1/2 hgh-fat meat + 1/2 fat exchanges....
{I found ths on the cookng echo, t sounded sooo good! It may be
worth tryng out as soon as I can convence "Bert" that squash s
good for you and yours.;-) whch s the reason why I put t n my
dabetc recpes fe}
Yeds 6 servngs (about 77 caores, 4.5 grams proten, 2.5 grams
fat, 10.3 grams carbohydrate, 7 mgrams choestero, 171
mgrams sodum, and 331 mgrams potassum per servng).
Source: "Southern Lvng: 1986 Annua Recpes" Oxmoor House, 1986.
Shared by: |une Hoffman, 7/93
Tte: Caforna Sunshne Bread
Yed: 1 1/4b oaf
1/4 c Lukewarm water; 2 1/2 c A-purpose four; unsfted
(110-115 degrees) 1 ts Sat;
3 tb Sugar; (needed for yeast 3 tb Margarne; meted
-acton) 1 tb Orange rnd; fney grated
1 pk Instant actve dry yeast; 1 ts Lemon rnd; fney grated
2/3 c Orange |uce; fresh (warmed 2 ts Vegetabe o;(to o pans)
-to room temperature)
Combne ukewarn water, sugar, and dry yeast n a arge bow, strrng
unt competey dssoved. Add warm oranged |uce and beat unt
we bended. Add 1 cup of the four graduay, beatng genty
smooth. Cover bow and set n a warm pace unt bubby and ght
(30-40 mnutes). Add sat, margarne, and grated orange and emon
rnds; beat genty to mx. Str n remanng four graduay, mxng
we. Trun onto a ghty foured board and knead unt smooth and
eastc (about 10 mnutes). Pace n a arge, oed bow, turnng
dough around to to coat a over. Cover bow; pace n warm pace
unt dough has doubed n sze (1 -2 hours). Punch dough down n
severa paces. Knead on board for 5 mnutes. Shape nto a oaf and
pace n an oed 8 1/2" X 4 1/2" X 2 1/2" oaf pan. Cover and et
rse n a warm pace about 1 hour. Preheat oven to 375 degrees. When
bread has rsen, bake 35-45 mnutes. When done, remove bread from pan
and cook on wre rack.
Food Exchange per servng: 1 STARCH EXCHANGE PER SLICE(1 oz sce)
Low-sodum dets: Omt sat. Substtute sated margarne.
Page 375
Tte: Habut Creoe(Cod May Be Used Instead)
Yed: 1 servng
1 1/4 b 2 bs Habut Steaks; 1/2 c Green pepper; fney chopped
Sat 1/2 c Onon; fney chopped
Freshy ground pepper 6 tb Butter; (yah. rght.)
3 g Tomatoes; peeed, seeded 3 tb Lemon |uce
-and chopped 1/8 ts Tabasco
(For a sx oz (raw) steak, I used 2 sma Tomatoes, kept the green
pepper and onon the same, threw n a chopped |aopena pepper,
repaced the 6 tbsp of butter wth 1 tsp margarne, and used about a
tsp of Tabasco).
Preheat the oven to 400F. Butter a shaow bakng dsh arge enough
to hod the fsh n one ayer, and pace the fsh n t. Season wth
sat and pepper to tasted and spread the tomatoes, green pepper, and
onon over the top. Met the butter wth the emon |uce and Tabasco
and drzze t over the fsh and vegetabes. Bake about 25 mnutes,
bastng wth pan |uces every 10 mnutes.
(My way, wthout the butter, wth a 4 oz (cooked) porton of the
fsh, and about two-thrds of the vegetabes, I counted t as 4
proten choces and 1 Frut/Vegetabe choce).
Source: Bruce Anderson to Steve Bukowsk; Dabetc Echo Reformatted 4
you and yours va Nancy O'Bron and her Mea-Master
Tte: Dck Mae Pzza
Categores: Dabetc, Pasta, Pes, Vegetabes, Cheese
Yed: 4 sweet ones
3 c Unbeached whte four; 2 c Water
2 c Cracked wheat four; 1 ts Sat;
2 pk Yeast;
Most rustc types of bread consst of |ust four, yeast, water and
sat. I usuay vary mne usng a cracked wheat and aso semona
four. It seems to gve the bread character. When I was under a
Neurosurgeon, we were takng about sugars n the Amercan det and
he sad n Iran, the bread was made wth out any sugars. I don't use
a bread machne ether. I bake mne on ungazeed quarry tes and
throw ce cubes n the bottom when I put the bread n. Gves t a
Page 376
nce rustc favor and appearance. Sunday I made Pzza usng 3 cups
unbeached whte four and 2 cups cracked wheat four aong wth 2
pks yeast, 2 cup water and 1 tsp sat. (no fats-no sugar) Put vegges
on the top, usng fresh tomatoes. It made to arge rounds. Agan the
ony fat was the pam on the bottom and Pam on the top pus 1 Tbs.
gratng cheese for both pzzas. Worked out to be about 1/2 vegge and
2 bread for 2 sces. Tasted a heck of a ot better than some of the
commerca pzzas.
Source: Dck Mae to Ezabeth Roder va Dabetes Echo
Brought to you and your va Nancy O'Bron and her Mea-Master
Tte: Hearty Oatmea Bread
Yed: 32 servngs
5 1/4 c A purpose four 2 Enveopes actve dry yeast
1/2 c Four (use as needed) OR
1 ts Sat 2 tb Actve dry yeast
2 1/4 c Mk 2 c Ouck cookng oats
1/4 c Margarne or butter 1 tb Caraway seeds
1/4 c Sugar
The number of sces used to cacuate the recpe was not gven or
checked. Guessed about 16 haf-nch sces per oaf to make 32
servngs.
Str together 2 cups of four and the sat n a arge bow. Heat the
mk, margarne and sugar together over ow heat unt the margarne
s soft. Add the qud to the four. Beat for 2 mnutes on the
medum speed of an eectrc mxer or 300 strokes by hand.
Combne 1 cup of four and the yeast. Add to the batter. Beat for 2
mnutes on medum speed or 300 strokes by hand. Str n the oats and
caraway wth a wooden spoon. Str n enough addtona four to make
a stff dough.
Turn out onto a foured board. Knead unt smooth, 8 to 10 mnutes.
Pace n a greased arge bow. Brush the top wth vegetabe o.
Cover wth a damp ktchen towe and et rse n a warm pace unt
doube n sze, about 1 hour.
Punch the dough down. Dvde t n haf and shape to form two oaves.
Pace n two greased 8 1/2 " x 4 1/2 " oaf pans. Brush wth meted
margarne or butter. Cover and et rse unt neary doube n sze,
about 1 hour. When amost doubed, preheat the oven to 375 F. Bake
for about 40 mnutes or unt brown. Coo before scng. Makes 2
oaves.
Page 377
1 sce = 78 caores, 1 starch exchange 2 grams proten, 16 grams
carbohydrate, 1 gram fat, 181 mg sodum
Ouck & Easy Dabetc Menus by Betty Wedman, 1993 Shared by Ezabeth
Roder March 94
Tte: Spaghett Squash Casseroe
Categores: Dabetc, Casseroes, Vegetabes, Cheese, Man dsh
Yed: 4 sweet ones
3 1/2 b Spaghett squash; 1 medum* 2 c Garc; mnced
-=OR=- 1 t Sat;
1 1/2 b Spaghett squash; 1 sma Fresh ground back pepper;
-shoud = about 1 vegetabe 1/2 c Mozzarea cheese; shredded
-for the dabetc 1/4 c Parmesan cheese; grated
4 Rpe tomatoes; 1/4 c Scaons; chopped
3 T Ove o; Grated parmesan for garnsh;
* In the two Dabetc spaghett squash recpes that I found, the
spaghett squash ngredent was about 1 1/2 for 4 servng or sweet
ones. -=NO=-
1.Prck the squash n 3 or 4 paces wth the tnes of a fork. Pace
t on a mcrowave-safe pate, cover oosey wth mcrowave-safe
pastc wrap, and cook at fu power (650-700 watts) for 9 mnutes.
Turn the squash over, and cook another 9 mnutes. Then et t stand,
st covered, for 5 mnutes. 2. Usng a sharp knfe, cut a sma X
n the bottom of each tomato. Arrange the tomatoes on a
mcrowave-safe pate and cover wth a damp paper towe. Cook at fu
power for 4 mnutes. 3. Let the tomatoes stand for 1 mnute. Then
pee, core and coarsey chop. Pour off the excess qud. 4. Pace 1
T of the ove o on a sma mcrowave-safe pate and cook at fu
power for 2 mnutes. Then str n garc and cook unt t s crsp,
3-4 mnutes. 5. Have the squash and scrape out the seeds. Usng a
fork, scoop out the pup and transfer the spaghett-ke strands to a
2-1/2 quart mcrowave-safe casseroe. Add the tomatoes, garc and
o, sat, pepper and remanng 2 T ove o; toss we. Top wth
the mozzarea, parmesan and scaons. 6. Cook at fu power unt
heated through, 4 mnutes. Serve wth addtona parmesan on the sde.
Food exchanges per servng shoud be about 1 1/2 vegetabe exchange +
1/2 hgh-fat meat exchange + 1 fat exchange
The New Bascs Cookbook by |uee Rosso & Shea Lukns, copyrght 1989
Page 378
Tte: Scottsh Scones
Yed: 16 sweet ones
1 c Unbeached a-p four;* 4 tb Whpped butter;
-*a-p=a-purpose four -(not me!! not on your fe)
1 c Whoe-wheat four; 1 c Buttermk;
1 ts Bakng powder; 1/2 c Goden rasns;
1/2 ts Sat;
Preheat oven to 400 degrees. Coat a bakng sheet wth non-stck
cookng spray. In a medum-sze bow, sft dry ngredents together.
Add butter, mxng nto four wth your fngers. Add buttermk and
knead to a soft dough. Knead n rasns. On a foured board, ro
out dough to 1/2" thck. Cut n 16 rounds. Pace on a bakng sheet
and bake 15 to 20 mnutes, unt goden. Makes 16 scones.
Food Exchanges per servng: 1 STARCH/BREAD EXCHANGE; CAL: 97; CHO:7mg;
CAR: 3g; SOD: 3g; FAT: 3g;(If I gave the break down of the fat, I
woud be to pooped to pop)
Tte: Norwegan Nut Bread
Categores: Dabetc, Fruts, Nuts/grans, Breads/bm
Yed: 2 sm ovaves
1 c Unbeached a-purpose four 1 c Whoe wheat-four; unsfted
-sfted 1 c Rasns;
1 ts Bakng soda; 1 tb Grated orange zest;
1 ts Sat; 1 Egg; beaten
1/2 c Amonds,fberts & sunfower; 1 c Buttermk;
-Seeds (chopped) 2 tb Wanut o;
1/4 c Non-fat dry mk powder;
Preheat oven to 375 degrees. Coat empty 16-oz cans wth non-stck
cookng spray. IN a medum-sze bow, combne four, bakng soda,
sat, nuts, dry mk, whoe-wheat four, rasns and orange zest. In
a sma bow, combne egg, buttermk, and wanut o; add to four
mxture and bend we. Spoon batter nto cans and bake 50 mnutes
or unt goden. Loosen bread from cans wth sma spatua and coo
on rack. Makes 2 sma oaves, about 6 sces each.
Food Exchange per servng: 1 1/2 STARCH/BREAD EXCHANGES + 1/2 FAT
EXCHANGES; CAL: 151; CHO: 24g; CAR: 23g; PRO: 5g; SOD: 254mg; FAT:
5g; Source: Lght & Easy Dabetc Cusne by Betty Marks.
Page 379
Tte: Ch-Cheese Corn Bread
Categores: Dabetc, Cheese, Ouckbreads, Breads/bm, Ch
Yed: 12 sweet ones
1 c + 2 tb yeow cornmea; 1 Egg + 1 egg whte; ghty
2 ts Bakng powder; -beaten
1/2 ts Bakng soda; 1/4 c Sharp chedder cheese;
1/2 ts Sat; 2 tb Md green ch;* chopped
1/4 c Whoe wheat four; -or to taste
1 1/4 c Buttermk;
*In New Mexco...t's speed che..
Preheat oven to 450 degrees. Coat an 8" square bakng pan wth now
stck cookng spray and dust wth 2 tabespoon of cornmea. Sft
nto a arge bow the remanng cornmea, bakng powder, bakng soda,
sat and four. In another bow combne buttermk, eggs, cheese and
ch or che, then str nto the dry ngredents. Pour batter nto
the prepared bakng pan and pace n upper thrd of oven. Bake 10
mnutes or unt dough s frm n center. Makes 12 (2") peces.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE
CHO: 28mg; CAR: 28mg; 4g; PRO: 4g; 253mg; FAT: 2g;
Tte: Focacca---Four Ways
Yed: 6 sweet ones
---------------------------DOUGH--------------------------------
1 b Frozen whte bread dough; 1 tb Ove o;
-thawed Choce of toppng;
Ove o cookng spray;
------------------SAGE AND ONION TOPPING;-----------------------
1 md Sze onon; thny sced 1 ts Sage; crushed dred;
1 tb Sage; chopped fresh 1/4 ts Coarse sat;
->OR<-
-----------------ROSEMAY AND RAISIN TOPPING----------------------
1/3 c Goden rasns; pumped n 1 tb Rosemary; chopped fresh
1/4 c Fresh orange |uce; for 30 ->OR<-
-mnutes 1 ts Rosemary; crushed dred
Page 380
-----------------------TOMATO TOPPING----------------------------
1 Fresh pum tomato; about 1/4 -draned and chopped
-1/4 b sced crosswse 1 tb Fresh oregano;
-nto paper-thn sces ->OR<-
1 oz Sun-dred tomatoes; (packed 1 ts Oregano; crushed dred
-dry), pumped n 1/3 cup of 1/4 ts Coarse sat;
-hot water for 5 mnutes
--------------------SOUTHWESTERN TOPPING-------------------------
4 c Garc; svered 1/4 c Dry-roasted sunfower seeds;
1/4 c Cantro(fresh corander)
Ths verson of the popuar Itaan fatbread gets a head start from
thawed frozen bread dough. It takes 25 mnutes to prepare and bakes
n 8 mnutes.
Cut dough nto 6 equa peces. On a ghty foured board, ro each
pece nto 5-to-6 nch crce. Lghty spray three 12 by 15 nch
bakng sheet wth cookng spray. Pace 2 crces of dough far apart
on each sheet. Brush crces wth ove o. Sprnke wth toppng.
Lghty cover wth pastc wrap and et stand n a warm pace unt
dough rses and appears puffy, about 20 mnutes.
Preheat oven to 475 degrees. Bake unt puffed and goden. 8 to 10
mnutes. Serve warm. Best eaten same day; freeze for onger storage.
Food Exchange per servng:
SAGE AND ONION TOPPING: 1 STARCH/BREAD EXCHAGNE; CAL: 106; PRO: 4g;
CAR: 19g; FAT: 2g; CHO: Omg; SOD: 252mg;
ROSEMARY AND RAISIN TOPPING: 1 1/2 STARCH/BREAD EXCHANGE; CAL: 116;
PRO: 4g; CAR: 22g; FAT: 2g; CHO: 0mg; SOD: 208mg;
TOMATO TOPPING: 1 1/2 BREAD/STARCH EXCHANGES; CAL: 110; PRO: 4g; CAR:
21g; FAT: 2g; CHO: 0mg; SOD: 256;
SOUTHWESTERN TOPPING: 1 BREAD/STARCH EXCHANGE; CAL: 120, PRO: 5g; CAR:
19g:; FAT: 3g; CHO: 0mg; SOD: 202mg;
Source: |osn Dabetes Gourmet Cookbook by Bonne Sanders Pon and
Frances Tower Gedet.
Tte: Pneappe Carrot Coffee Rng
Yed: 16 servngs
1 Pk actve dry yeast (1tbsp) 1/4 c Rasns (dark or goden)
1/4 c Warm water (110-115 F) 1/4 ts Sat
1 Egg 1/2 ts Cnnamon
2 tb Honey 1/4 ts Ground nutmeg
1 c Unbeached whte four 1/4 c Sunfower seeds
Page 381
1 8 oz crushed pneappe n 1 1/2 c Whoe wheat four
Its own |uce 1/2 c Bran
1 c Grated carrots (2 med) 2 tb Vegetabe o
Sprnke the yeast over the warm water n a bow. Str to dssove
the yeast. Combne the egg, honey, yeast mxture, unbeasched whte
four, and the pneappe n a mxng bow. Beat we. Let stand n
a warm pace for 30 mnutes covered wth a wet towe. Add the
carrots, rasns, sat, cnnamon, nutmeg, sunfower seeds, whoe
wheat four, bran and o. bend we. Spoon the dough nto a
ghty oed 10 nch tube pan. Let rse unt doubed n a warm
pace for 60 mnutes. Bake n a 350 F oven for 25 mnutes or unt
browned. Coo n the pan for 5 mnutes; then remove from the pan and
coo competey on a wre rack. Engergy per servng (1/16 of recpe):
130 caores
Tte: Oatmea Bran Bread
Yed: 2 oaves
1 c Oatmea 1/2 c Warm water (110-115 F)
2 c Water 1 c Bran
1/4 c Lght or dark moasses 1/4 c Soy four
2 tb Vegetabe o 1/2 c Wheat germ
1/2 ts Sat 3 c Whoe wheat four
1 Pk actve dry yeast (1 tbsp)
Cook the oatmea accordng to drectons n 2 c water. Add the
moasses o and sat. Coo to ukewarm. dssove the yeast n the
warm water and add to the oatmea mxture. str n the bran, soy
four, and wheat germ. Beat n the whoe wheat four, addng a tte
at a tme, unt the dough s stff. Knead the dough on a foured
surface unt ts smooth and eastc. Cover wth a damp tow and
et rse n a warm pace n a ghty oed bow unt doubes n
buk. Punch down and knead agan unt smooth and eastc. Dvde the
dough nto two oaves. Shape and put nto ghty oed bread pans .
Let rse unt doubed. Bake n a 375 degree oven about 40 mnutes,
or unt brown and sounds hoow when tapped on top. Remove from pan
mmedatey and coo on wre rack. Food energy per sce (1/15 of 1
oaf): 79 caores.
Tte: No Knead Bran Bread
Yed: 1 oaf
Page 382
3 c Whoe wheat four 1 1/4 c Warm water (110 to 115 F)
1/2 c Dry mk powder 1 1/2 c Bran or 2 c bran cerea
1/2 ts Sat 1 Egg
2 tb Actve dry yeast (2 pkgs) 3 tb Vegetabe o
1/4 c Honey
Str together the four, dry mk powder, and sat. Combne the yeast
honey , warm water, and bran n a arge mxng bow. Let the yeast
mxture stan 2 mnutes. Add the egg, o, and about haf of the
four mxture. Beat unt smooth. Add the remanng four mxture
and str to form a stcky dough. Cover wth a damp towe and et
rse n a warm pace unt doubed n buk, about 1 hour. Str down
and pour nto a ghty greased 9 by 5 nch oaf pan. Bake n a 375
degree oven for about 40 mnutes. Coo n the pan for 5 mnutes.
Remove and coo thoroughy on a wre rack. Food vaue per 1/18 of
oaf: 128 caores
Tte: Rasn Bars (No Sugar)
Yed: 16 servngs
1 c Rasns (dark or goden) 1/4 ts Ground nutmeg
1/2 c Unsweetened appe |uce 1/4 ts Ground coves
1 c Whoe wheat four 1 Egg
1/2 ts Bakng soda 2 tb Vegetabe o
1 ts Bakng powder Grated orange rnd
1 ts Ground cnnamon
In a saucepan combne the rasns and the appe |uce. Brng to a
bo an coo. Meanwhe, mx the four, bakng soda, bakng powder,
cnnamon, nutmeg, coves, egg and vegetabe o together. Ad the
rasn mxture and bend thoroughy. Spread the mxture nto a
ghty oed 8 nch square pan. Sprnke on the grated orange rnd.
Bake n a 350 F oven for 30 to 40 mnutes. Coo n the pan on a wre
rack and cut nto bars. Food energy per servng (1/16 of recpe): 76
caores Source: Amercan Dabetes Assocaton Hoday cookbook
Tte: Spcy Star Cookes
Yed: 60 servngs
1/4 c Margarne 1/2 ts Bakng soda
1/4 c Honey 1 ts Ground cnnamon
1/4 c Sugar 1/2 ts Ground nutmeg
2 Eggs 1/4 ts Coves
Page 383
3 c Four 1/2 c Unsweetened appe |uce
2 ts Bakng powder
Cream the margarne , honey, sugar, and eggs together n a bow unt
smooth and fuffy. Add the remanng ngredents and mx we.
Dvde the dough nto thrds. Fatten each one nto a crce 1/2 n
thck. Refrgerate overnght unt frm. Remove the dough from the
refrgerator and ro out on a ghty foured surface to 1/8 nch
thck. Cut out the dough wth a star cooke cutter and pace on a
ghty oed bakng sheet. Bake n a 375 F oven for 8 to 10 mnutes,
or unt ghty browned. One servng of 2 cookes=78 caores Note:
Thes cookes have approx 3/4 tsp of sugar per 2 cookes. Source:
Amercan Dabetes Assocaton Hoday Cookbook
Tte: Loshen Kuge (Noode Puddng)
Categores: Dabetc, Desserts, Pasta
Yed: 6 servngs
2 Eggs 1 tb Vegetabe o
1 tb Sugar 1 c Unsweetened appe |uce
1/4 ts Ground nutmeg 1/2 c Rasns
2 1/2 c Cooked broad noodes 1/4 c Chopped wanuts or pecans
Beat the eggs and sugar unt fuffy. Add the remanng other
ngredents, except the nuts. Pour nto a we oed 2 qt casseroe
dsh or an 8 nch bakng pan. sprnke on the nuts. Bake n a 350 F
oven for 40 to 50 mnutes or unt browned. caores per servng: 225
Source: The Amercan Dabetes Assocaton hoday Cookbook
Tte: Cnnamon Ros
Yed: 24 servngs
1 c Warm water (110-115 F) 1 ts Cnnamon (optona)
1/4 c Instant dry mk Lqud sugar substute to
1 Package actve dry yeast Equa 2 tbsp sugar,optona
3 1/2 c A purpose four, dvded 1 1/2 ts Margarne at room temp
1/8 ts Ground gnger 1/2 c Brown sugar twn granuated
1/4 c Vegetabe o Sugar substtute
1 ts Sat 1 1/2 tb Margarne at room temp
Pace water, dry mk, and yeast n mxer bow; mx ghty and et
set for 5 mnutes. Add 1 1/2 c four to qud. Mx at medum
speed, usng dough hook for 4 mnutes. Add gnger, o, sat,
cnnamon, sweetener, and 1 1/2 c four to batter and mx at ow
Page 384
speed, usng dough hook, for another 4 mnutes. Use as much of the
remanng four as necessary to make a smooth resent dough. Shape
the dough nto a ba and pace n a bow that has been we greased
wth margarne. Turn the ba over to coat the top wth magarne.
Cover wth a coth and set n a warm pace unt doubed n voume.
Turn dough onto a ghty foured workng surface and knead ghty.
Form nto a ba an return to greased bow, turnng the top agan to
cover t wth margarne. Cover wth a coth and set n a warm pace
unt doubed n voume. Use 1 1/2 tsp margarne to grease the sdes
and bttom of a 9 by 13 cake pan. Set asde for ater use. Turn dough
onto a ghty foured workng surface. knead ghty and form nto
a ba. Cover wth a coth and et rest 10 mn. Ro dough out to
form a 9 by 16 nch rectange. Spread the softened 1 1/2 tbsp of
margarne eveny over the dough. Sprnke eveny wth the brown
sugar substtute and cnnamon mxture. Ro nto a ong ro ke a
|ey ro and cut nto 24 equa sces. Pace the sces, cut sde
down, n the cake pan, spacng them eveny. Cover wth a coth an
et rse unt doube n voume. Bake at 375 F for 25 to 30 mnutes
or unt goden brown. Turn ros out of the pan onto a wre rack and
serve warm, f possbe. Energy per 1 ro servng: 99 caores CHO
14 gm; PRO 2 gm; FAT 4 gm; NA 107 mg Low-sodum dets: Omt sat.
Use sat-free margarne. Source: The New Dabetc Cookbook by Mabe
Cavaan, R.D.
Tte: Appesauce Oat Bran Muffns
Yed: 12 servngs
1 c A purpose four Pe spce
1 c Oat bran 1/2 c Unsweetened appesauce
1/4 c Packed brown sugar 1/2 c Water
4 ts Bakng powder 1/4 c Vegetabe o
1 ts Ground cnnamon or pumpkn 2 Large egg whtes
Pace four, oat bran, brown sugar, bakng powder, and cnnamon or
pumpkn pe spce n bow and mx we at ow speed. In a separate
bow combne the appesauce, water, o, and egg whtes and beat wth
a fork to bend. Add appesauce mxture to four mxture and mx at
medum speed ony unt a four s mostened. Grease muffn tns
wth margarne or ne wth paper cups. F muffn tns 1/2 fu
and bake at 400 F for about 20 mnutes, or unt muffns are browned
and sprng back when touched n the center. Serve hot, f possbe.
Nutrent vaue per 1 muffn servng: CAL 120; CHO 18 gm; PRO 3 gm;
FAT 5 gm; NA 120 mg Food exchanges per servng: 1 bread, 1 fat
Source: The New Dabetc Cookbook by Mabe Cavaan, R.D.
Page 385
Tte: Low Ca Strawberry Chffon Pe
Categores: Dabetc, Pes, Desserts, Fruts, Low-fat/ca
Yed: 1 pe
1 c Water Ing
1 Env knox unfavored geatne 2 tb Instant dry mk
1 .20 oz koo ad unsweetened 9 Inch graham cracker crust
Drnk mx (strawberry fav.) (see dabetc recpe)
8 1 g packets equa sugar sub 9 Fresh strawberres
1 Recpe ow ca whpped topp- (optona)
Combne water and geatn. Let set for 5 mnutes and then heat unt
geatn s meted. Add Koo ad mx and sweetener to geatn. Mx
we and refrgerate unt sghty thckened. Prepare whpped
toppng whe geatn s thckenng. Refrgerate unt needed. Add
dry mk to thckened geatn and whp at hgh speed unt creamy and
stff. Remove beater and genty fod n whpped toppng nto whpped
geatn. Spread fng eveny nto graham cracker crust. Garnsh
eack servng wth a fresh strawberry, pacng a fresh strawberry n
the center of the pe. Refrgerate unt frm. Cut nto 8 equa
peces. Per servng(1/8 of pe): CAL 125; CHO 15 gm; PRO 3 gm; FAT 7
gm; NA 122 mg; Food exchanges per servng: 1 bread, 1 fat Source: The
New Dabetc Cookbook
Tte: Low Ca Whpped Toppng
Yed: 3 cups
1/2 c Instant dry mk 1/4 c Dry sugar substtute (equa
1/3 c Cod water To 1/4 c sugar),optona
2 tb Lemon |uce 1/2 ts Vana
2 tb Sugar
Combne the dry mk and water and refrgerate for 30 mnutes. Beat
at hgh speed for 4 mnutes. Add emon |uce to whpped mk and beat
at hgh speed for 4 mnutes. Str the sugar an sugar substtute
together an add graduay to the whpped mk whe t s beng
beaten. add vana to whpped toppng and refrgerate unt used.
Yeds 24 servngs of 2 tbsp each. Prepare as cose to servng tme
as possbe as t oses voume after a perod of tme. Nutrtve
vaue per servng (2 Tbsp): CAL 12; CHO 2 gm; PRO Neg; FAT Neg NA 6
mg; FOOD EXCHANGES PER SERVING: 2 tbsp may be consdered free (1/3 c
s one vegetabe exchange. Source: The New Dabetc Cookbook by Mabe
Cavaan, R.D.
Page 386
Tte: Low Ca Graham Crust
Categores: Dabetc, Pes
Yed: 1 crust
8 Crushed graham crackers 3 tb Meted margarne
(2 1/2 n squares) 2 tb Sugar
Combne ngredents n 9 nch pe tn and mx we wth a fork. Press
crumbs eveny around the edges and on the bottom of the pe tn. Bake
at 350 for 6 mnutes. Coo an f as desred. Cut nto 8 even
portons. Nutrtve vaue for 1 porton (1/8 of recpe) CAL 78; CHO 8
gm; PRO 1 gm; FAT 5 gm; Na 100 mg; Food exchanges per servng: 1/2
bread, 1 fat Low sodum dets: Use sat-free margarne Source: The
New Dabetc Cookbook
Tte: Hgh Fber Cookes
Yed: 4 dozen
1 c Oat bran 1 c Margarne (2 stcks)
1 c Roed oats 2 Large egg whtes
1 c Fber one cerea 2 ts Vana
1 c Keog's bran fakes 2 c A purpose four
1 c Seedess rasns 1 ts Bakng powder
1 c Chopped engsh wanuts 1 ts Bakng soda
3/4 c Sugar 1/2 ts Sat
3/4 c Brown sugar 1/2 c Water at room temp
Pace oat bran, roed oats, Fber one, bran fakes, rasns and
wanuts n a bow. Mx ghty and set asde. Pace sugars and
margarne n mxng bow and mx at medum speed unt ght and
fuffy. Add egg whtes and vana and mx ghty scrapng the bow
before and after addng the egg whtes. In a separate bow combne
four, bakng powder, soda and sat and mx at ow speed about 1/2
mn to bend we. Add four mxture and water to sugar mxture and
mx at medum speed ony unt four s mostened. Add bran mxture
and mx at medum speed unt we bended. Drop by heapng
tabespoonfus onto a cooke sheet that has been sprayed wth cookng
spray or ned wth aumnum fo. Bake at 375 for 12-14 mnutes or
unt ghty browned. Remove from oven and et st for 1 mnute.
Remove cookes to wre rack and coo to room temperature. Author's
Note: These cookes, whch provde 2 grams of detary fber each,
aren't terrby sweet. We ke them ths way, but f you prefer them
sweeter, you can add 1 tbsp Weght Watchers dry substtute when
addng the other sugars and ths w not change the nutrtve
vaues. Nutrtve Vaue per cooke: CAL 121; CHO 15 gm; PRO 2 gm; FAT
6 gm; NA 107 mg; Source: The New Dabetc Cookbook
Page 387
Tte: Nutrtous Peanut Butter Cookes
Yed: 36 cookes
1/4 c Vegetabe o 1 1/2 c Four
1/2 c Peanut butter,smooth or 1/2 ts Bakng powder
Chunky 3/4 ts Bakng soda
1/2 c Lght or dark brown sugar 1/4 c Water
1 Egg
Mx o, peanut butter, sugar and egg together. str n the remanng
ngredents. CH the dough for 3 hours or overnght. Ro nto
wanut szed bas. Pace on ghty greased bakng sheet. Fatten
wth a fork. Bake n a 375 degree oven for 10 to 12 mn. Coo
thoroughy before servng. CALORIES PER COOKIE 61
Tte: Low Ca Cocoa Mx
Categores: Dabetc, Beverages, Low-fat/ca
Yed: 32 servngs
3/4 c Cocoa Dry sugar substtute equa
1/2 ts Sat To 1 1/2 c sugar
1 qt Instant dred mk
Mx ngredents we and store n an artght contaner n a
moderatey coo pace. Use 2 tbsp mx pus 6 ounces bong water
per servng of cocoa. varatons: Mexcan Cocoa: Add 2-3 teaspoons of
cnnamon when mxng the tota ngredents. or pace a scant 1/8 tsp
n a cup of cocoa. Mocha: Add 1/3 cup nstant coffee when mxng the
tota ngredents; or pace 1/2 teaspoon nstant coffe n a cup of
the cocoa. Nutrtve vaues per servng: CAL 49; CHO 4 gm; PRO 3 gm;
FAT 3 gm; NA 113 mg; Food exchanges per servng: 1/3 mk, 1/2 fat
Low sodum dets: Omt sat Source: The New Dabetc Cookbook
Tte: Rosemary Lyonnase Potatoes
Yed: 4 servngs
1 b Potatoes 1 Sma Onon; chopped
2 tb Low fat spread 2 tb Skm Mk
Page 388
1 tb Rosemary; fney chopped Sea Sat
1 Garc Cove; crushed Back Pepper; freshy ground
Pee and thny sce the potatoes. Put the ow fat spread, rosemary,
garc and onons n an 8-nch, shaow dsh and cook on HIGH for 3
mnutes unt soft. Str n the skm mk, sea sat and freshy ground
back pepper and add the potatoes arrangng them neaty n the dsh.
Cover and cook on MEDIUM for 12-15 mnutes unt the potatoes are
soft. Brown under a broer f desred. TIME: Preparaton takes about
10 mnutes, and cookng takes 12-15 mnutes. VARIATION: Other herbs
can be substtuted for rosemary. Chopped, cooked ham can be added and
the dsh served as a ght supper or unch. Ths recpe s from "STEP
BY STEP MICROWAVE HEALTHY EATING".
Food Exchange per servng: 1 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE
Refomated 4 you and yours va Nancy O'Bron and her Mea-Master.
Tte: Green and God Squash
Yed: 4 sweet ones
1/2 b Zucchn; 1 ts Dred Leaf Oregano;
1/2 b Yeow summer squash; 1/4 ts Pepper;
1 c Garc; mnced 1 ts Vrgn ove o;
Sce zucchn and squash n thn rounds. Mx wth garc, oregano,
and pepper, and pace n a steamer basket over bong water. Cover
and steam 2 mnutes or unt |ust tender. Remove from basket to
servng bow and toss wth o.
Food Exchange per servng: 1 VEGETABLE EXCHANGE; CAL: 34; CHO: 0mg;
CAR: 6g; SOD: 3g; FAT: 1g;
Tte: Lemony Summer Squash
Yed: 4 sweet ones
1 b Summer squash 1 ts Dred rosemary; crumbed
1 tb Wanut o; 2 tb Fresh emon |uce;
1 c Garc; mnced
Sce squash n 1/4" rounds. Heat o n a non-stck sket and cook
Page 389
garc 1 mnute. Add squash and cook, strrng genty, unt tender,
about 4 mnutes. Str n remanng ngredents and heat through.
Food Exchange per servng: 1 VEGETABLES EXCHANGE; CAL: 31; CHO: 0mg;
PRO: 1mg; SOD: 3mg; FAT: 2g;
Brought you and yours va Nancy O'Bron and her Mea-Master
Tte: Mashed Wnter Squash
Yed: 4 sweet ones
1 3/4 b Wnter squash; Ground cnnamon for garnsh
1/2 ts Vegetabe o; -(optona)
1 1/2 tb Margarne; cut nto peces;
Preheat oven to 350 degrees Cut each squash nto engthwse quarter;
scoop out seeds and dscard. Score yeow meaty part of each quarter
wth a knfe. Brush bottom of a shaow bakng pan wth the
vegetabe o. Pace squash peces n pan wth remove skn from
squash and put squash pup nto a bow; beat unt fuffy; add
margarne and beat t n we. If desred, garnsh wth sprnke of
cnnamon.
Food Exchange per servng: 1/2 FAT EXCHANGE + 1 STARCH EXCHANGE;
Low-sodum dets: Ths recpe s exceent.
R.D.,M.S and Katharne Mddeton
Tte: Pnappe Squash
Yed: 4 sweet ones
2 md Acorn squash; (2 bs) 2 ts Margarne;
-4 1/2 dameter 1/2 ts Ground cnnamon;
8 oz (1 can) pnappe;unsweetened Hot water
-crushed wth |uce
Preheat oven to 375 degrees. Cut each squash n haf; scoop out and
dscard seeds and pup. Trm tp off bottom f necessary so that each
squash cup stands up straght. F each squash cup wth 1/4 c
pneappe 1/4 teaspoon margarne, and a sprnke of cnnamon. Put
Page 390
squash nto a fat bakng dsh and pour hot water around bottoms of
squash to the depth of 1/2 nch. Cover pan tghty wth fo. Bake
1 hour or unt squash s tender and can be easy perced wth a
fork.
Food Exchange per servng: 1 STARCH EXCHANGE + 1 FRUIT EXCHANGE;
Low-sodum dets: Ths recpe s exceent. CAL: 148; CHO: 34g; PRO:
2g; FAT: 2g; SOD: 31mg; CHO: 0mg;
Tte: Gred Summer Squash
Yed: 4 sweet ones
1 b Yeow crookneck; 1 ts Margarne;
-=OR=- 2 tb Fresh emon |uc;
1 b Zucchn, 1 ts Fresh rosemary; chopped
-OR- -=OR=-
1 b Pattypan squash; 1/4 ts Crushed dred rosemary;
Cut 4 yeow crookneck, zucchn, or pattypan squash, about 1 pound
tota, n haf engthwse. Brush wth a mxture of margarne, fresh
emon |uce and rosemary. Gr over medum-hot coas, 4 to 6 nches
source of heat, for 15 to 20 mnutes, turnng every few mnutes,
unt tender when perced.
Food Exchanges per servng: FREE; CAL: 26; PRO: 1g; CAR: 1g; FAT: 2g;
CHO 0mg; SOD: 7mg;
|osn Dabetes Gourmet Cookbook by Bonne Sanders Pon, PH.D., &
Frances Tower Gedt.
Tte: Roasted Asparagus
Yed: 4 sweet ones
1 b Fresh asparagus; 2 tb Parmesan cheese; shredded
2 ts Ove o; 1 Lemon; cut nto wedges
Preheat oven to 500 degrees. Arrange n a snge ayer n a shaow
bakng pan. Wth a pastry brush, pant the o on the asparagus
Page 391
spears. Roast unt tender but st crsp, 8 to 10 mnutes,
dependng on thckness of staks. Turn spears occasonay for even
cookng and to avod brownng.
Pace asparagus spears on servng patter. Sprnke wth cheese.
Serve wth emon wedges.
CAL: 76; PRO: 4g; CAR: 6g; 4g; CHO: 3mg; SOD: 71mg;
|osn Dabetes Gourmet Cookbook by Bonne Sanders Pon, & Frances
Towner Gedt
Brought to you and your va Nancy O'Bron and her Mea-Master.
Tte: Spaghett Squash wth Shaot Butter
Yed: 8 sweet ones
1 md Sze spaghett squash; 2 tb Mnced shaots;
-about 1 1/2 b 2 ts Unsated butter;
Preheat oven to 350 degrees. Perce n severa paces wth a fork.
Pace on rmmed bakng sheet. Bake for 45 mnutes to 1 hour, unt
squash gves when pressed. Turn over after 30 mnutes. Cut squash n
haf; scrape out and dscard seeds. Loosen squash strands, scoop out
nto a warm servng bow. In a sma nonstck sket, saute
shaots n butter over ow heat unt wted, about 4 mnutes. Pour
over spaghett strands and toss ghty.
Food Exchange per servng: 1 VEGETABLE EXHANGE; CAL: 36; PRO: 1g;
CAR: 6g; CHO: 3mg; SOD: 156mg;
Source: |osn Dabetes Gourmet Cookbook by Bonne Sanders Pon &
Frances Towner Gedt.
Tte: Bubbe and Squeak 1
Yed: 4 servngs
1 c Left-over mashed potato 1 Egg
1/2 c Any green veg, cabbage, etc.
Ths tradtona Engsh dsh s usuay made wth eftover mashed
potatoes and eftover cooked Engsh cabbage, but any other veg w
work. Smash everythng together breakng down the green or other veg
added to mashed potato. Add the egg and mx we. Add any seasonng
Page 392
you desre and fry n servng sze pattes t goden on both sdes
and serve as your carbohydrate for a mea.
Tte: What Is an Usa Food Exchange
Yed: 1 nfo/hep
What s an USA Food Exchange?
It's ke tradng 5 pennes for 1 ncke or 10 dme for a doar
b. Rght! Okay. In food exchanges, you may exchanges one
measurement or amount of food for another food n the same group, e,
f by change, such as I do...I have a 1/2 grapefrut every
mornng...et's say I ran out! I woud ook over the frut exchange
st to see what was there that I coud have from the exchange group
of the frut st...then I coud choose somethng from the frut
exchange.. Ah! Ha! I see I can sneak one of Bert's orange's. (2 1/2"
across)= 1/2 cup fresh frut.
The Food Exchange System s based on sx exchanges sts: Starch/bread
exchange, meat, vegetabes, fruts, mk, and fats. There s aso
some speca sts. Foods are grouped wthn each st on the bass
of smar amounts of carbohydrate, proten, and fat. For exampe,
one frut exchange s CHO: 15g, PRO: 0g; FAT: 0g; CAL: 60; Ths
equvaent to 1/2 cup of grapefrut |uce, but ony a 1/3 cup of
prune |uce because prune |uce has more sugar then grapefrut |uce.
Keep n mnd that there w be some surprses. Corn, for exampe,
s a vegetabe, but t appears on the starch/bread st. That s
because corn s starchy and ts carbohydrate vaue s much coser to
bread then to most vegetabes. Foods from the starch/bread st s
sometmes caed STARCH EXCHANGE and sometmes caed the BREAD
EXCHANGE---but they mean the same thng.
Tte: Dabetc Info on Usa Food Exchanges
Yed: 1 nfo/hep
Lst 1: Starch/Bread Exchange. Each tem n ths st contans
approzmatey 15 grams of carbohydate, 3 grams of proten, a trace of
fat, and 80 caores. You can choose your Strach Exchanges from any
tems on ths st. If you want to eat a Strach food that s not on
ths on ths st...the genera rue s that:
Page 393
1/2 cup of cerea, gran, or pasta s one servng.
1 ounce of a bread product s one servng. (about 1 sce)
Lst 2: Meat Exchanges. Each servng of meat and substtutes on
ths contans about 7 grams proten. The amount of fat and number of
caores vary, dependng on what knd of meat or substtute you
choose. There s 3 parts based on the amount of fat & caores. LEAN
MEAT, MEDIUM-FAT MEAT, & HIGH-FAT MEAT.
============================================================
=
LEAN MEAT CAR: 0 PROTEIN 7g FAT: 3g CALORIES: 55
MEDIUM-FAT MEAT CAR: 0 PROTEIN 7g FAT: 5g CALORIES: 75
HIGH-FAT MEAT: CAR: 0 PROTEIN 7g FAT: 8g CALORIES: 100
============================================================
==
Lst 3: Vegetabe Exchange: Lst contans about 5 grams of
carbohydrate, 2 grams proten, and about 25 caores: Uness other
wse noted, the servng sze for vegetabes (1 Vegetabe Exchange) s:
1/2 cup of cooked vegetabes or vegetabe |uce. -=OR=-
1 cup of raw vegetabes.
Lst 4: Frut Exchanges: Lst contans about 15 grams of
carbohydarate and about 60 caores.
1/2 cup of fresh frut or frut |uce -=OR=-
1/4 cup of dred frut.
Lst 5: Mk Exchange: Each servng of mk or mk products on ths
st contans about 12 grams of carbohydrate and 8 grams of proten.
Lst s dvded nto 3 parts based on the amount of fat and caores:
skm/very ow-fat mk mk, ow-fat mk and whoe mk.
============================================================
=======
Skm/very ow-fat CAR: 12g PROTEIN: 8 FAT: TRACE CALORIES: 90
(Ths s ke a skm mk or any other skm/very ow-fat)
Low-fat CAR: 12g PROTEIN: 8 FAT: 5 CALORIES: 120
(Ths s ke a 2% mk)
Whoe CAR: 12 PROTEIN: 8 FAT: 8 CALORIES: 150
(Ths s ke pan od whoe mk)
============================================================
==========
= Lst 6: Fat Exchanges: Fat st contans about 5 grams of fat and 45
caores. The foods n the fat st contan mosty fat, athough
some tem may aso contan a sma amount of proten. A fats are
n caores and shoud be carefuy measured. We a shoud eat
unsaturated fats nstead of saturated fats.
Free foods: A free food s any food or drnk that contans a fewer
Page 394
than 20 caores per servng. You can eat as much as you want of
those tems that have no servng sze specfed. You may eat two or
three servngs per day of those tems that have a specfc servng
sze. Be sure to spread them out through the day.
Hess,R.D.,M.S and Katharne Mddeton Brought to you and yours va
Nancy O'Bron and her Mea-Master
Tte: * Vegetabe Torten Soup
Categores: Dabetc, Soups/stews, Pasta, Vegetabes, Cheese
Yed: 3 sweet ones
1/2 g Onon; coarsey chopped 1/4 c Pcante sauce or sasa;
1 c Garc; mnced(2tsp) 1/2 ts Dred bas; crushed
1/2 tb Ove o; 4 1/2 oz Cheese-fed torten;
1 1/2 cn 14 1/2 oz beef broth; 1/2 Green be pepper; dced
1/2 cn 14 1/2 oz stewed tomatoes; 3/16 c Freshy grated parmesan;
In a arge saucepan or Dutch oven, cook onon and garc n ove o
unt tender, about 6 mnutes. Add broth, tomatoes, pcante sauce
and bas; brng to a bo. Str n torten; smmer uncovered 15
mnutes.
Str n be pepper; contnue to smmer 3 to 4 mnutes or unt
torten s tender. Lade nto soup bows; sprnke wth cheese.
Note: Very good wth Reser's sasa.
Was for 6 servng, now s for 3 sweet ones.
PER SERVING:
Caores: 152 (22% from proten, 52 % from carbohydrate, 27 % from
fat) Proten: 8 grams Fat: 5 grams Choestero: 16 mg
Carbohydrate: 20 grams Sodum: 903 mg Exchanges: 1 vegetabe, 1
bread, 1/2 meat, 1/2 fat
Tte: D|on Chcken
Yed: 4 sweet ones
2 sm Chcken breasts; boneess 1/4 c Water;
-sknned 2 tb D|on mustard;
2 tb Margarne; 1/2 ts D weed; dred
2 c Garc; crushed 1/4 ts Ground pepper; coarsey
Page 395
1/2 c Dry whte wne; 1/3 c Fresh parsey; chopped
Preheat oven to 325 degrees. Cut each breast nto two peces; put
peces on a wooden cuttng board and pound them wth wth a meat
maet or the sde of a rong unt 1/2" thck. Heat margarne n
a arge fryng pan; add garc and cook 2 mnutes over medum heat.
Brown chcken peces 3 mnutes on each sde. Transfer chcken to a 1
1/2-quart shaoe casseroe. Put the wne, the water, mustard, d
weed, sat and pepper nto the fryng pan. Brng to a bo and cook 1
mnute. Pour over chcken n casseroe. Cover and bake 30 mnuetes.
Add parsey; baste the chcken wth the sauce and cook 5 more mnutes.
Food Exchanges per servng: 4 LEAN MEAT EXCHANGES; CAL: 223; CHO: 2g;
PRO: 27; FAT: 9g; SOD: 235; CHO: 73; Low-Sodum dets: Omt sat.
Hess,R.D.,M.S and Katharne Mddeton
Tte: Soppy |oes
Categores: Dabetc, Meats, Man dsh, Kds, Vegetabes
Yed: 6 sweet ones
1 ts Sat; 1/2 ts Lemon rnd; grated
1 b 85% ean beef; ground twce; 1/4 c Catup;
1/4 c Onon; fney chopped 3/4 c Beef broth;
3/4 c Ceery wth eaves; fney 1/2 ts Dry mustard;
-chopped 1 ts Worcestershre sauce;
1/4 c Green pepper; chopped
Add sat to meat. Turn nto a arge dry, cod fryng pan. Str over
medum heat wth a arge ktchen fork (not a spoon) unt meat changes
coor a over, pourng off any qud fat as t coects. Add onon,
ceery, and green pepper. Str and cook 1-2 mnutes. Combne a
remanng ngredents; add to meat and mx we. Brng to a bo,
cover, reduce heat to ow, and et smmer genty for 15-20 mnutes,
strrng fredquenty, unt cooked and we mxed.
Food Exchanges per servng: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE. When served on WHOLE HAMBURGER BUN, ADD 2 STARCH EXCHANGES;
CAL: 165; CHO: 4g; PRO: 15g; FAT: 9g; SOD: 589; CHO: 47mg; Low-sodum
dets: Omt sat. Use ow-sodum catup and unsated beef broth,
Hess,R.D.,M.S, and Katharne Mddeton
.
Page 396
Tte: Browne Shortbread
Categores: Dabetc, Cooky/bars, Desserts
Yed: 24 bars
-------------------------CAKE LAYER------------------------------
1/2 c Unsated butter; 1 stck -at room temperature
-at room temperature 1 c A-purpose four;
-=OR=- 1/4 c Granuated sugar;
1/2 c Margarne; 1 stck 1/4 ts Sat;
-----------------------BROWNIE LAYER----------------------------
1/2 c Unsated butter; 1 stck -(1 oz each)
-at room temperature 2 g Eggs;
-=OR=- 3/4 c Granuated sugar;
1/2 c Margarne; 1 stck 3 tb A-purpose four;
-At room temperature 1/2 ts Bakng powder;
3 Sqs. Unsweetered chocoate;
CAKE LAYER:
Heat oven 350 degrees. Grease an 11" X 17" bakng pan. In food
processor or wth eedtrc mxer, process or beat the butter, four,
sugar and sat unt mxture hods together and forms a dough. Press
over bottom of pan. Bake 20 mnutes or unt ght goden and frm
when touched. BROWNIE LAYER:
Heat butter and chocoate n a sma saucepan over ow heat, strrng
often, unt meted. Cook 5 mnutes. In a medum-sze bow, whsk
eggs, sugar, four and bakng powder unt bended. Whsk n cooed
chocoate mxture. Pour over shortbread base. Bake 20 mnutes or
unt top fees frm. Coo n pan before cuttng n bars.
Food Exchanges per servng: 1 STARCH/BREAD EXCHANGE + 2 FRUIT
EXCHANGE + 8 FAT EXCHANGE; CAL: 148; PRO: 2g; CAR: 10g; CHO WITH
BUTTER: 38g; CHO WITH MARGARINE: 18g; SOD: 94mg;
Source: The Famy Crce; |an. 1994.
.
Tte: Aaparagus wth Bacon
Categores: Dabetc, Vegetabes, Sde dshes, Meats
Yed: 4 sweet ones
1 1/2 b Asparagus;* cut dagonay 2 tb Lemon |uce;
-nto 1" peces 1/4 ts Sat;
10 oz (2 pkg) frozen apaparagus; 2 s Bacon; fred and chopped
2 tb Fresh parsey; snpped
* 2 PACKAGES (10 oz) frozen cut asparagus can be substtued for the
fresh asparagus. Cook as drected on package; dran.
Page 397
Pace steamer basket n 1/2" water n saucepan or sket (water
shoud not touch the bottom of basket). Pace ower stak peces n
basket. Cover tghty and heat to bong; reduce heat. Steam 4
mnutes. Add tps. Cover tghty and steam unt crsp-tender, 4 to
5 mnutes onger. Toss asparagus wth parsey, emon |uce and sat.
Sprnke wth bacon.
MICROWAVE DIRECTIONS: Pace asparagus, 1/2 cup water and 1/4 teaspoon
sat n 1 1/2-quart mcrowabe casseroe. Cover tghty and
mcrowave on hgh(100% dependng how powerfu the mcrowave s) 3
mnutes, ess f very powerfu( my mcrowave s an oder one..n fact
20 years); str. Cover and mcrowave unt crsp-tender, 2 to 3
mnutes onger. Let stand 1 muntes; dran. Contnue as drected.
Servng sze 3/4 cup.
Food Exchanges per servng: 1 VEGETABLE EXCHANGES + MAYBE 1/2 HIGH-FAT
MEAT EXCHANGE; CAL: 75; (Bacon sted as Saturated Fat, but we
woudn't use t anyhow woud we).
Source: Betty's Crocker's New Amercan Cookng by WHOM(1983)
Tte: Marnated Asparagus
Categores: Dabetc, Vegetabes, Sde dshes, Fruts
Yed: 4 sweet ones
1 1/2 b Asparagus; fresh 1/4 c Vegetabe o;
-=OR=- 2 ts Lemon |uce;
10 oz (1 pkg) frozen asparagus; 1 ts Sat;
1 ts Orange pee; fney shredded ds Of cayenne pepper;
1/4 c Orange |uce;
Pace steamer basket n 1/2" water n saucepan or sket (water
shoud not touch bottom of basket. Pace asparagus spears n basket.
Cover tghty and heat to bong; reduce heat. Steam unt
crsp-tender, 8 to 10 mnutes. Innedatey rnse under runnng cod
water; dran. Shake remanng ngredents n tghty covered
contarner; pour over asparagurs. Cover and refrgerate at east 4
hours, turnng asparagaus occasonay; dran. Garnsh wth orange
sces f desred. 4 servngs (about 5 spears)
Food Exchanges per servng: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE +
(If you gransh wth oranges sces) 1 FRUIT EXCHANGE; CAL: 60;
Betty Crocker's New Amercan Cookng by WHOM
.
Page 398
Tte: Sesame Green Beans & Peppers
Yed: 4 sweet ones
1 b Fresh green beans; -cut n 1/4" strps
1 md -sze red be pepper; 2 tb Toasted seasmae seeds;
-red or yeow maybe sub; 1 ts Sesame o;
Trm green beans and banch n bong water about 2 mnutes. Dran
and rnse under cod water. Pace n a servng bow wth be pepper
and toss wth remanng ngredents.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
Tte: Artchokes & Green Beans
Yed: 4 sweet ones
1/2 b Sm |erusaem artchokes; 1/2 Red pepper; dced
-(sunchokes). sced 2 tb 1Fresh emon |uce;
3/4 b Fresh green beans; 1 tb Wanuts; chopped
2 c Garc; mnced Pepper to taste
2 ts Wanut o;
Wash and trm artchokes and beans. Brng a arge kette of water to
a bo and cook artchokes unt tender, about 15 mnutes mnutes.
Add green beans and cook 3 to 4 mnutes. Dran and keep warm. Saute
garc 1 mnutes n wanut o, tne add be pepper to warm. Mx a
ngredents together and serve.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE;
Tte: Spnach
Yed: 4 sweet ones
2 b Fresh spnach; 2 c Garc; mnced
Page 399
1 ts Seasame o; 1 tb Toasted seasame seeds;
Rnse spnach eaves we and trm arge stems. In a arge non-stck,
heat sesame o and saute garc. Add wet spnach eaves and cook
unt wted, about 5 mnutes. Dran; str n sesame seeds. Serve
warm or at room temperature.
Food Exchanges per servng: 1 VEGETABLE EXHANGE + 1/2 FAT EXCHANGE;
CAL: 51; CHO: Omg; CAR: 5g; PRO: 4g; SOD: 80mg; FAT: 3g;
Tte: Snow Peas & Water Chestnuts
Yed: 4 sweet ones
2 c Fresh snow peas; 2 ts Wanut o;
1 cn (8oz) water chestnuts; ds Sesame o;
-(1 cup) sced Sat and pepper to taste;
Trm ends and strngs off snow peas. Rnce and dran water chesnuts.
Dry on paper towe. In a arge non-stck sket or a wok, heat
wanut o and sesame o. Add snow peas and str-fry about 2
mnutes. Add water chesnuts and str-fry 2 mnutes. Season wth
sat and pepper. Food Exchange per servng: 2 VEGETABLE EXCHANGES +
1/2 FAT EXCHANGE; CAL: 99; CHO: 0mg; CAR: 10g; PRO: 3g; SOD: 69mg;
FAT: 3g;
Tte: Back Bean & Samon Appetzer
Categores: Dabetc, Mexcan, Beans, Man dsh
Yed: 19 2 tb each
8 Corn tortas; 1/2 ts Onon powder;
16 oz (1 cn)Corn back beans; 1/2 ts Ceery sat;
-rnsed and draned 3/4 ts Ground cumn;
7 oz (1 cn) pnk samon; w bones, 3/4 ts Garc; mnced
-draned 1/2 ts Lme zest; grated
2 tb Saffower o; 1/4 ts Red pepper fakes; dred
1/4 c Fresh me |uce; 1/4 ts Ch pepper;
1/4 c Fresh parsey; chopped
Preheat oven to 350 degrees. Cut tortas n tranges and toast oven
Page 400
unt crsp, about 5 mnutes. Combne the beans and samon, fakng
the samon wth a fork. Mx remanng ngredents; ch to bend
favors. Serve wth torta chps. (How makng these nto tacos? I
en|oy cookng but not that much.)
Food Exchange per servng: 1/2 LOW-FAT MEAT EXCHANGE + 1/2
STARCH/BREAD EXCHANGE; CAL: 68; CHO: 3mg; CAR: 8g; PRO: 4g; SOD:
75mg; FAT: 2g;
Source: Lght & Easy Dabetes Cusne by Betty Marks.
Tte: Baked Bananas
Categores: Dabetc, Sde dshes, Fruts
Yed: 4 servngs
4 Bananas; frm 1/4 c Brown sugar; frmy packed
2 Lemons; grated rnd & |uce 1/4 c Butter (or marg.); meted
Cut bananas n haf engthwse; pace cut sde down n a buttered
bakng dsh. Brush bananas wth emon |uce; sprnke wht grated
emon |uce; sprnke wth grated emon rnd and brown sugar. Drzze
wth butter.
Bake at 350 degrees for 15 to 20 mnutes. Serve warm as a sde dsh
wth meat, or as a dessert pan or wth ce cream.
If used wth brown sugar substtute, coud be used as a dabetc
recpe Aso use ess margarne, way ess!! Brush wth a pastry brush.
Food Exchange per servng: 1 FRUIT EXCHANGE + 1/2 FAT EXCHANGE
SOURCE: Southern Lvng Magazne, sometme n 1977.
Tte: Leeks Vnagrette
Yed: 4 sweet ones
8 md Sze eeks, trmmed we 1 tb Basamc vnagrette
-washed
Spt the trmmed eeks engthwse, eavng the whte root ends whoe.
Make certan a sand s rnsed away. Bunde eeks and te wth
strng. Drop nto saucepan of bong water and smmer, covered,
about 12 mnutes, unt |ust tender. Serve mmedatey wth
vnagrette, or pace n ced water to stop cookng, and serve
Page 401
ched. Food Exchanges per servng: 1 VEGTABLE EXCHANGE + 1 FAT
EXCHANGE; CAL: 76; CHO: Omg; CAR: 8g; PRO: 1g; SOD: 46mg; FAT: 5g;
Source: The Art of Cookng for the Dabetes Cusne by Betty Marks;
.
Tte: Green Peas & Mushrooms
Categores: Dabetc, Sde dshes, Sde dshes
Yed: 4 sweet ones
1 c Water; 4 g Mushrooms; sced
2 c Green peas; fresh or frozen 3 Green onons; chopped
1 ts Vegetabe o; 1 tb Low-sodum soy sauce;
In a saucepan, brng water to a bo, add peas and cook 5 mnutes or
unt |ust tender. Dran. Meanwhe, heat o n a non-stck
sket and saute mushrooms and green onons unt tender. Combne
wth peas and toss wth soy sauce.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE; CAL: 80; CHO: 13g;
PRO: 4g; SOD: 221mg: FAT: 2g;
Tte: Amond Rce
Categores: Dabetc, Sde dshes, Nuts/grans, Rce
Yed: 6 sweet ones
1 c Long-gran brown rce; -=OR=-
2 c Water 2 tb Pne nuts;
1 ts Low-sodum bouon granues 2 tb Grated emon zest;
2 tb Amonds; svered
In a medum-sze saucepan, brng rce and water to a bo. Turn off
heat and et rce stand n water, covered, 6 hours. When ready to
cook, add boun granues and brne to a bo. Cook 10 mnutes
unt water s absorbed and rce s tender. Dran, f necesary. Add
amonds and emon zest. Let stand a few mnutes, then fuff wth a
fork and serve. Food Exchanges per servng: 1 STARCH/BREAD EXCHANGE;
Page 402
Tte: Aprcot Cupcakes
Categores: Dabetc, Cakes, Desserts, Fruts
Yed: 36 servngs
6 Eggs 3 c Four
3 c Frut spread, aprcot 2 c Oats
3/4 c Appesauce 1 tb Bakng powder
3/4 c Butter; softened 3/4 ts Sat
2 tb Extract, vana 3 3/4 ts Pumpkn pe spce
Preheat oven to 350. Beat eggs n arge bow. Bend n frut spread,
butter, appesauce, and vana. Add four, oats, bakng powder,
sat, and spces; mx we. Pour nto ned muffn tns. Bake 18
mnutes, unt goden brown.
For bars: Spread dough nto greased 12"x8" bakng dsh. Bake 18
mnutes, unt goden brown and frm to touch. Coo competey on
wre rack. Cut nto bars. Store n tghty covered contaner.
Nutrton nformaton per bar: 217 caores, 3 gm proten, 28 gm
starch/bread exchange, 1-1/2 dabetc fat exchange, 1 dabetc frut
exchange.
Syva's comments: The kds at Irene's schoo oved t -- Irene came
home and asked me to make t agan! I thnk t needs ess frut
spread and ess pumpkn pe spce, and next tme I' use appesauce
for a the butter.
A-Tme Recpes_ magazne
MM by Syva Steger, GEne THE.STEIGERS, CI$ 71511,2253, GT Cookbook
echo moderator at net/node 004/005
Tte: Fettucn & Mushrooms
Categores: Dabetc, Vegetabes, Sde dshes, Pasta
Yed: 6 sweet ones
8 oz Veget-favored fetucn; 2 tb Fresh emon |uce;
-or ANY pasta(NO'S comment) 1/4 ts To 1/2 ts hot pepper fakes;
3 tb Vrgn ove o; 1/4 ts Sat;
2 g Garc coves; mnced 1/2 ts Pepper;
3/4 b Fresh mushrooms; sced 1 ts Chopped fresh parsey;
1/4 c Dry whte wne;
Page 403
Brng a arge kette of water to a bo and cook unt at dente, 10
to 12 mnutes. Dran n a coander and set asde. Meanwhe, n a
arge non-stck sket, heat 1 teaspoon of the o and cook garc
about 1 mnute. Add mushrooms and cook, strrng about, about 5
mnutes. Add wne, emon |uce, hot pepper fakes and sat. Brng
to a smmer and cook about 10 mnutes unt has evaporrated. Str
remanng o, pepper and parsey. Remove from heat, add pasta to
sauce n sket, toss and reheat over ow heat. (I SURE DO LOVE
PASTA) Food Exchange per servng: 2 STARCH/BREAD EXCHANGES + 1 FAT
EXCHANGES CAL: 169; CHO: 1mg; CAR: 29g; PRO: 6g; SOD: 97mg; FAT: 3g;
Source Lght & Easy Dabetes Cusne by Betty Marks
Brought to you and your va Nancy O'bron and her Mea-Master
Tte: Appe & Sweet Potatoes
Categores: Dabetc, Sde dshes, Fruts, Vegetabes
Yed: 4 sweet ones
4 md Sze sweet potatoes; Pepper to taste;
1 tb Whpped butter;(not me!!!) 1 md -sze appe; peeed dced
2 tb Frozen appe |uce; 6 Whoe coves;
-concentrate Ground nutmeg;
Sat to taste;
Pace sweet potatoes n a saucepan and cover wth water. Brng to a
bo and cook 30 to 40 mnutes or unt tender. Remove from water,
pee and mash. Add butter, appe |uce, sat and pepper. Str n
appe, coves and dash of nutmeg. Pace n an ovenproof servng dsh
and warm n 350 degrees oven to mnutes before servng.
Food Exchanges per servng: 1 STARCH/BREAD EXCHANGE + 1/2 FRUIT
EXCHANGE CAL: 116, CHO: 6mg; CAR: 24g; PRO: 1g; SOD: 80mg; FAT: 2g;
Tte: Rosemary Potatoes
Yed: 4 sweet ones
1 tb Vrgn ove o; 1/4 ts Sat;
2 c Garc; mnced 1/4 ts Pepper;
1 b New potatoes; 1 ts Dred rosemary; crumbed
In a arge non-stck sket, heat o. Add garc and saute about 5
mnutes. Cut potatoes nto 1" peces. Add to garc and sprnke
Page 404
wth sat, pepper and rosemary. Toss. Increase heat to medum,
cover and cook about 15 mnutes. Recover and cook unt potatoes are
browned, about 4 mnutes.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE;
Tte: Radsh and Orange Saad
Categores: Dabetc, Fruts, Saads, Vegetabes, Sde dshes
Yed: 4 sweet ones
12 oz Radshes; trmmed 1 tb Orange fower water;?
2 tb Sugar or sugar sub: Sat;
2 tb Lemon |uce; 2 Nave oranges;
Shred radshes n a food processor or "grate" wth a bender. Aow
excess qud to dran of and add sat to taste. Ch. Pee and
sce oranges. |ust before servng. Arrange a together and dust
wth cnnamon.
Food Exchanges per servng: 1 FRUIT EXCHANGE.
Source: Vegetabe Magc by Sheah Kaufman
Tte: Spaghett Squash Saad
Yed: 4 - 6 foks
3 b Spaghett squash;(about) 1/2 b Fresh mushrooms; sced
1/4 c Parsey; chopped 3 tb Butter or Margarne;
1/4 c Ove o; 1/4 c Grated parmesan cheese;
2 tb Margarne; Sat to taste;
2 ts Fresh garc; mnced Freshy ground pepper;
Wth a knfe, perce the skn of squash n servera paces to aow
steam to escape whe cookng. Pace whoe squash n mcrowave oven
and cook on hgh for 15 mnutes, turnng once or twce. Remove from
oven or steamer and et stand 10 mnutes. ( a steamer w do ncey
on top of the stove, too). Or, cut n haf engthwse, remove seeds
and pace cut sde down n pot wth 2" of water. Cover and bo 20
mnutes. In a sma bow, pace parsey, ove o, margarne and
garc. Cook on hgh for 1 mnute ( or heat n pan on medum heat on
your stove.) Set asde.
Page 405
Saute mushrooms n 3 tabespoons butter or margarne. Cut squash n
haf eghthwse and remove seeds and membrame. Wth fork, genty pu
spaghett-ke fesh away from sde of outer skn. Combne squash wth
mushrooms. Pour butter mxture over vegetabes and sprnke wth
cheese, sat, and pepper. Str and serve.
NOTE: In (y)ed hot key the (y) and you can refect the amount for a
servng for 1 servng....whch woud make ths ABOUT:
Food Exchange per servng...1 VEGETABLES EXCHANGE + 1 FAT EXCHANGE
(f you cut down on the margarne, whch I sure woud!! And depend on
how many nce foks you have gracng your tabe)
Vegetabe Magc by Sheah Kaufman.
.
Tte: Carrots Dvne
Yed: 6 servngs
10 Carrots; peeed -or brown sugar sub....
2 ts Lemon |uce; 1 Egg or egg repacement;
1 2/3 Stcks Butter or margarne; 1 c Four;
1/4 c Crsco; 1 ts Bakng powder;
1/2 c Dark brown sugar or sub; 1 ts Bakng soda;
Preheat oven to 350. Bo carrots unt soft enough to mash. Dran
and mash and sprnke wth emon |uce.
Cream to together margarne, Crsco, brown sugar and egg. Add four
bakng powder and bakng soda. Mx we. Add mashed carrots,
bendng we. Pour nto sghty greased mod, souffe (2 qt) or 8
1/2" X 4 1/2" oaf pan. Bake for 50-60 mnutes. Unmod and serve
when warm. Can be frozen and reheated n fo.
Serves 6.
Food Exchange per servng....1 vegetabe exchanges + 1 starch/bread
exchange + 1 fat exchange?
Vegetabes Magc by Sheah Kaufman
Tte: Spaghett Squash
Yed: 6 sweet ones
1 1/2 b Spaghett Squash; 1/4 ts Oregano eaves;
1 md Onon; chopped (1/2 c about) 1/4 ts Bas eaves;
1 sm Green pepper; 1/4 ts Fenne seeds;
1 g Cove garc; fney chopped 1/8 ts Pepper;
Page 406
2 tb Ove o; 2 tb Butter
-=OR=- -=OR=-
2 tb Vegetabe o; 2 tb Margarne;(that's 4 me)
4 md Tomatoes; 1/4 c Parmesan cheese;
1/2 ts Sat;
Prck squash wth fork. Cook 400 degrees oven unt tender about 40
mnutes. Cook and str onon, green peppers and garc n o n 3-qt
saucepan over medum heat unt onon s tender, about 5 mnutes.
Str n tomatoes, sat, oregano, bas, fenne and pepper. Smmer
uncovered, strrng occasonay, 5 mnutes. Cut squash nto haves,
remove seeds and fbrous strngs. Remove squash stands wth two
foks; toss wth margarne and cheese. Spoon tomato mxture over
squash. MICROWAVE DIRECTIONS: Perce squash n severa paces to
aow steam to escape. Pace squash on paper towe n mcrowave.
Mcrowave on hgh (100%) 5 mnutes; turn squash over. Mcrowave
unt tender, 4 to 6 mnutes onger. Pace onon, green pepper,
garc and o n 1 1/2 qt mcrowavabe casseroes. Cover tghty
and mcrowave unt onon s tender, 2 to 3 mnutes. Str n
tomatoes, sat, oregano, mmcrowave unt hot, 2 to 4 mnutes onger.
Contnue as drected. 1 to 1 1/2 vegetabes exchanges, (make t work
4 you and yours)
Source: Betty Crocker New Amercan Cookng by Whom!!
Tte: Bas Carrots
Yed: 6 sweet ones
6 md Carrots; 1 tb Margarne; meted
1 tb Butter; meted 1/4 ts Sat;
-=OR=- 1/4 ts Bas eaves; crushed
Sce carrots. Smmer, covered, n sated water unt tender, about
10 to 15 mnutes; dran. Combne reman ngredents, toss wth
carrots. Food Exchanges per servng: 1 VEGETABLE EXCHANGES
Source: Better Homes and Gardens Caore Counter's Cookbook by WHOM
Tte: Vegetabe-Bugur Paf
Categores: Dabetc, Vegetaran, Nuts/grans, Vegetabes, Sde dshes
Yed: 4 servngs
Page 407
1/2 c Onon; chopped 1/2 c Chcken/beef/ vegetabe
1/2 c Ceery; chopped -broth
1/2 c Fresh mushrooms; sced 1/4 c Red/green pepper strps;
1 c Garc; mnced -(optona)
1 tb Cookng o; 1/4 c Bugur wheat;
1/2 c Carrots; sced 1/2 ts Dred tarragon; crushed
1/2 c Zucchn; sced 1/4 ts Sat;
In a 2-quart saucepan cook chopped onon, chopped ceery, sced
mushrooms, and garc n hot o about 5 mnutes or t vegetabes
are tender but not brown.
Str n sced carrots, sced zucchn, chcken, beef or vegetabes
broth, red or green pepper strps, bugur, dred tarragon, and sat.
Brng to bong; reduce heat. Cover and smmer for 8 to 10 mnutes
or t vegetabes are tender. Makes 4 servngs.
Food Exchanges per servng: 1 vegetabes exchanges
Sub Bugur for Ounoa
Soruce: Better Homes and Gardens, Eatng Lght by WHOM
Tte: Szechuan Bean Curd(Tofu)
Categores: Dabetc, Tofu, Vegetabes, Meats, Man dsh
Yed: 4 servngs
4 oz 85% ean ground beef 1 ts Sesame o
1 c Green onons w/tops chopped 1/4 ts Hot o*
1 Cove garc mnced 1/4 ts Red pepper fakes
3/4 c Chcken broth 2 tb Corn starch
2 tb Lght soy sauce 2 tb Cod water
1 tb Ch sauce 1 c Bean curd(tofu) 1/2" cubes
Pace ground beef, green onons, & garc n a nonstck sket and
cook, strrng qucky, unt beef s browned. Str n chcken broth,
soy sauce, os, and red pepper fakes. Mx the cornstarch wth the
cod water. Add to the sket. Cook strrng contnousy, unt
sauce thckens. Genty str n the bean curd (tofu). Contnue cookng
over medum heat for 3 mnutes. * Sesame o & hot o may be found
n Asan markets and n cookng specaty stores. Nutrtve vaues
per servng: Carbohydrates 9 gm Proten 15 gm Fat 7 gm Caores 149
Fber .9 gm Sodum 518 mg Choestero 18 mg Food Exchange per
Servng: 2 Lean Meat 1 Vegetabe
Orgn: The Art of Cookng For The Dabetc, by-Hess & Mddeton,
Sgnet Pubshng, ISBN # 0-451-16118-1, Copyrght 1989, USA
Page 408
Tte: Tangerne Hens*
Yed: 4 servngs
4 Cornsh game hens 1/4 c Mnced onon
4 Tangernes, peeed, 1/4 c Mushrooms chopped
-seeded, & chopped 4 tb Pecans chopped
1 c Fresh squeezed orange |uce 1 ts Soy sauce
1/4 c Znfande wne 1 Cove garc mnced
1 ts Or sat to taste 1 tb * honey
4 tb Butter
*NOTE: optona Rnse hens and pat dry. Mx wne, soy sauce, sat,
honey & orange |uce together. Rub 1 Tbpsn butter nsde each hen.
Sprnke the cavty wth sat. Mx the onon, garc, pecans,
mushrooms, & tangernes together. Stuff each hen wth ths mxture.
Heat the qud mxture unt t begns to bo. Turn off & et coo
for 5 mnutes. Pour 2 Tbspns of ths nto each hen. Preheat oven to
325 degrees F then bake hens for 45 mnutes. Be sure to baste every
10 mnutes wth the qud mxture. Test brds...f not done....cook
unt done. **NOTE** I have used ths same thng on chckens too as
we Gunea hens. A came out we as dd the qua I used t wth.
Orgn: Don Houston's ktchen...crca 1970-somethng!
Tte: Mugatawny Soup
Categores: Dabetc, Soups/stews, Fruts, Vegetabes, Crockpot
Yed: 8 servngs
6 c Chcken broth 2 Rbs ceery, chopped
1 c Dced cooked chcken 1 ts Sat
1 Yeow onon, chopped 2 ts Curry powder (or up to 4 ts
1 Appe, cored and chopped 1/8 ts Ground nutmeg
1 Green be pepper, chopped 2 c Cooked whte or brown rce
2 Carrots, sced
Ths soup orgnated n Inda. Mugatawny means "pepper water."
Serve hot or cod.
Combne a the ngredents n a arge saucepan. Cook, uncovered,
over medum heat for 30-40 mnutes or unt vegetabes are tender.
1/8 recpe = 195 caores, 2 ow-fat proten, 1 starch, 1 vegetabe
exchange, 13 grams proten, 24 grams carbohydrate, 4 grams fat, 427 mg
sodum. Adapted from Ouck & Easy Dabetc Menus by Betty Wedman 1993
Shared but not tested by Ezabeth Roder Feb 94
Page 409
Tte: Granoa Bars Bw
Yed: 24 servngs
1/3 c Vegetabe o 1/2 ts Ground gnger
1/3 c Brown sugar, packed 1/2 c Roed oats
1/4 c Moasses 1/2 c Rasns; chopped
6 oz Frozen orange |uce concentr 1/2 c Dred aprcots; chopped
2 c Four, whoe wheat or a-p 1/2 c Sunfower seeds
1 ts Bakng soda 1/2 c Wheat germ
1 ts Ground cnnamon 2 tb Sesame seeds
Preheat oven to 350 F. Cream the o, brown sugar, and moasses
together n a bow. Add the defrosted unsweetened orange |uce
concentrate.
Combne the four, bakng soda, cnnamon and gnger. Bend nto the
creamed mxture.
Str n the oats, rasns, aprcots, sunfower seeds, wheat germ, and
sesame seeds. Ths makes a very stff batter.
Spread n a greased 9 x 13 pan. Bake about 20-30 mnutes or unt
ght brown. Cut nto bars. These are more ke a dense cake than
commerca granoa bars.
1/24 recpe = 140 caores, 1 starch + 1/2 frut + 1 fat exchange 3
Tte: Wnston Cookes
Yed: 10 servngs
1/4 c Shortenng 1/2 c Four
1/4 c Brown sugar 1/4 ts Sat
1 Egg yok 2 tb Det raspberry spread
1/2 ts Vana
Cream shortenng and sugar together. Beat n yok and vana. Str
n four and sat. Ro dought nto 20 bas and pace on ungreased
bakng sheets.
Dent the top wth the end of a tabe knfe. Bake at 350F for 5 mn
then dent tops agan. Contnue to bake another 5 mn or unt
ghty browned. Spoon 1/2 tsp det spread n depressons whe st
hot.
Page 410
Makes 20 cookes. One servng = 2 cookes 1 Frut & Veg Choce, 1
Fats & Os Choce
Source: Measure for Measure and Other "Strrng" Thngs Cagary
Genera Hospta copyrght 1984
Shared by Ezabeth Roder 4/93
NOTE: Doube recpe can use ether 2 yoks or one whoe egg.
Tte: Fortune Cookes
Yed: 18 servngs
3 Egg whtes 1 ts Instant tea
1/2 c Sugar 2 tb Water
1/8 ts Sat 1/2 c Margarne, meted
1/4 ts Vana Fortunes on sps of paper
1 c A-purpose four
Mx egg whtes, sugar and sat thoroughy wth spoon. Mx n
remanng ngredents, except fortunes. Cover bow wth pastc wrap
and ch for 30 mnutes.
Preheat oven to 350 F. Grease bakng sheet. Have cean whte cotton
goves ready to use when fodng and shapng the hot cookes. If
goves are not avaabe, use two peces of paper toweng foded to
severa thcknesses to protect fngers from the hot cookes. Aso
have some cean muffn tns ready to hod baked cookes whe they
coo.
Shape and bake 2 cookes at a tme. For each cooke, drop 1 teaspoon
batter onto a bakng sheet. Spread the batter wth back of spoon to
make a 3-nch crce.
Bake at 350F for 3 to 5 mnutes, or unt edges turn ght brown.
WORK VERY OUICKLY. Remove one cooke wth wde spatua to counter
top. Pace a fortune paper across center of cooke. Usng goves or
paper toweng, fod edge of cooke over to make a semcrce. Hod
cooke on the ends and pace the mdde of foded edge over top of
muffn pan; bend ends down. Pace foded cooke carefuy n a
muffn cup to coo. Repeat process. Makes 36 cookes.
Servng of 2 cookes: 80 caores, 1/2 starch/bread, 1 fat exchange 2
grams proten, 6 grams fat, 6 grams carbohydrate 84 mg sodum, 0
choestero
Source: The Compete Dabetc Cookbook, P.|. Paumbo, M.D., and |oyce
Page 411
Marge wth recpes by young cooks by Pau Marge, 1987 Mayo
Foundaton
Tte: Str-Fred Pork wth Napa Cabbage
Categores: Dabetc, Man dsh, Dabetc, Vegetabes
Yed: 1 servngs
4 tb Beef broth 4 c Shredded Napa cabbage
1/2 ts Mnced garc 1/2 ts Sat
1/2 ts Mnced fresh gngerroot 1/2 ts Red pepper fakes
1 b Pork tenderon, cut nto 8 Green onons, chopped
1 1/2 By 1/2-nch strps
Heat broth n a arge nonstck fryng pan or n a wok. Str-fry the
garc, gnger, and green onons for 1 mnute. Add pork and str-fry
unt pnk coor s neary gone, about 1 mnute. Mx n cabbage,
cover, and contnue cookng for 3-5 mnutes or unt cabbage s
tender, strrng once. Season wth sat and red pepper fakes to
taste. 6 Servngs 1 Servng: 3/4 cup Nutrtve vaues per servng: 2
gm. carbohydrates; 23 gm. proten; 4 gm. fat; 135 caores; 1.1 gm.
fber; 277 mg. sodum; 70 mg. choestero Food Exchanges per servng:
3 Lean Meat Exchanges. Low-sodum det: Omt sat.
From: Fred Mueer Date: 08-18-93
Tte: Refrgerator No-Cheese Cake
Yed: 1 servngs
4 g (2 1/2 x 2 1/2-nches) 1 1/2 ts Grated emon rnd
-graham crackers 1 Egg whte
1 ts Margarne 1/2 c Instant nonfat dry mk
1 tb Granuated geatn 2 tb Fresh emon |uce
1/2 c Cod water 1 1/2 ts Pure vana extract
- -Sugar substtute
2 c Pan ow-fat yogurt -equvaent to
-Sugar substtute 1 tb Sugar
-equvaent to 3 Maraschno cherres,
1 tb Sugar -haved, or 6
- -sma strawberres for
1/2 c Iced water -garnsh
Put crackers n a pastc bag and te top; crush wth a rong pn
Page 412
or |ar to make fne crumbs. Met margarne n the bottom of a 8- or
9-nch round cake pan. Spread margarne eveny over bottom of pan.
Sprnke crumbs eveny on bottom ony; press genty. Ch n
refrgerator. Soak geatn n cod water. Heat over bong water
to dssove the geatn. Combne yogurt and frst measure of
sweetener; beat at moderate speed wth rotary beaters, addng
dssoved geatn graduay. Ch unt t s the consstency of
unbeaten egg whtes. Meanwhe, pace ced water, emon rnd, egg
whte, and dry mk powder n a arge bow. Beat wth rotary beaters
unt soft peaks form. Add emon |uce, vana, and second measure
of sweetener. Beat at hgh speed unt stff. Fod nto partay
set yogurt; bend very we. Spoon mxture on top of crumbs n pan.
Ch 4 hours or onger unt set. To unmod, oosen around edge of
mod wth thn spatua rght down to bottom of pan. Pace arger
pate upsde down on top of mod. Turn pate and pan over; cover top
of pan for a few seconds wth a hot coth that has been run under hot
water and then rung out. Remove coth and ft pan from mod. When
ready to serve, garnsh wth cherres or strawberres and cut nto
sx equa sces. 6 Servngs 1 Servng: 1/6 Cake Nutrtve vaues per
servng: 13 gm. carbohydrates; 8 gm. proten; 2 gm. fat; 104
caores; 0.3 gm. fber; 124 mg. sodum; 6 mg. choestero Food
Exchange per servng: 1 Low-Fat Mk Exchange Low-sodum dets: Ths
recpe s sutabe. From: The Art of Cookng For The Dabetc
Tte: Key Lme Pe (Dabetc)
Yed: 1 servngs
-Fng 1 9-nch graham cracker
1 Packet Knox Unfavored -crust
-Geatn -Lme zest
3 tb Lme |uce -Thn me sces
1/2 c Bong water 1 c Evaporated skm mk
9 1-gram packets Equa 1 ts Vana
-(aspartame) -|uce of 1 1/2 mes
-sugar substtute 2 dr Green food coorng
Sprnke geatn over me |uce and et t stand for mnute. Add
bong water and sweetener to geatn mxture and str unt geatn
s dssoved. Refrgerate about 45 mnutes or unt sghty
thckened.
Combne mk and vana and freeze 30 mnutes. Remove from
freezer and whp at hgh speed unt stff. Str me |uce and food
coorng nto whpped mk. (Save remanng 1/2 me for garnsh.)
Sowy bend geatn mxture nto whpped mk.
Spoon pe fng nto crust. Ch unt frm. Garnsh wth
me zest and me sces. Cut nto 8 even portons and serve 1
Page 413
porton per servng. Nutrtve vaue per servng: 111 caores; 14
gm. choestero; 4 gm. proten; 5 gm. fat; 130 mg. sodum Food
Exchanges per servng: 1 bread, 1 fat Low-sodum dets: Use sat-free
crust
Tte: Turkey Pattes n Mushroom Wne Sauce
Yed: 1 servngs
1/2 b Fresh mushrooms, sced 1/2 ts Sat
1/2 c Chopped onon 1 ts Itaan herb bend
2 ts Margarne 1/2 c Dry red wne
1 b Ground turkey 1/4 ts Cracked pepper
1 Egg
Saute haf the mushrooms and the chopped onon n margarne n a arge
fryng pan. Combne sauteed vegetabes wth turkey, egg, sat, and
herbs. Shape turkey mxture nto 4 pattes. Bro 3-5 mnutes on
each sde unt cooked through. Whe pattes are cookng, add
remanng mushrooms, wne, and pepper to fryng pan. Smmer genty
and serve sauce over pattes. 4 Servngs
1 Servng: 1 Patty wth Sauce
gm. fat; 0.5 gm. fber; 359 mg. sodum; 89 mg. choestero Food
Exchanges per servng: 3 1/2 Lean Meat Exchanges Low-sodum dets:
Omt sat. Use unsated margarne. Note: If you have a hgh
choestero count, substtute EggBeaters for the egg.
Tte: Tuna Fsh, Mushrooms, and Ceery
Categores: Dabetc, Fsh, Vegetabes, Casseroes, Man dsh
Yed: 1 servngs
6 1/2 oz (2) cans tuna chunk-stye; 1 c Thny sced ceery
-packed n water 1/2 ts Sat
3 tb A-purpose four; 4 oz (1)cn mushroom stems peces
2 c Water at room temperature; -draned
3 tb Margarne; Whsper of pepper
1/2 c Instant dry mk;
Dran tuna we. Dscard qud and set tuna fsh asde for ater use.
Pace margarne n a 1 1/2 qt. saucepan. Met over moderate heat. Add
Page 414
ceery and mushrooms and cook, strrng occasonay, over moderate
heat unt ceery s mp. Add four to vegetabes and cook and str
unt four s dssoved. Wth a fork, mx water, dry mk, sat, and
pepper to bend. Add to vegetabes and cook and str over moderate
heat unt smooth and thckened. Add tuna. Mx very ghty and serve
hot usng 3/4 cup per servng. Yed 4 cups - 6 servngs
Nutrtve vaues per servng: 179 caores; 6 gm. carbohydrates;
20 gm. proten; 8 gm. fat; 381 mg. sodum.
Food Exchanges per servng: 1/2 mk, 2 ean meat Low-sodum dets:
Omt sat. Use sat-free margarne.
Tte: Chcken and Brocco (Dabetc)
Categores: Dabetc, Poutry, Vegetabes, Man dsh
Yed: 1 servngs
1 tb Cornstarch 1/2 c Fat-free chcken broth
1 tb Sherry or fat-free chcken 1/8 ts Ground gnger
-broth 1/8 ts Garc powder
2 tb Soy sauce
2 medum-sze chcken breast haves wthout skn or vsbe fat 1
tbsp. vegetabe o 1/2 cup sced onons 2 cups (6 oz.) frozen
brocco cuts 1/2 cup fat-free chcken broth Combne frst 6
ngredents and mx unt smooth to form a marnade. Bone chcken
breasts. Freeze bones for ater use n broth and cut chcken nto
bte-szed peces. Pace n marnade and refrgerate for 1-4 hours.
Dran we, reservng marnade for ater use.
Fry chcken n vegetabe o n heavy fryng pan unt cear and
frm. Remove chcken from fryng pan wth a sotted spoon, eavng as
much of the fat as possbe st n the fryng pan. Add onons and
brocco to the fat n the fryng pan. Sce any arger peces to
about 1/2-nch thckness. Cook and str about 1 mnute or unt
brocco s thawed.
Add broth to vegetabes, mx ghty, cover, and smmer for 5
mnutes or unt the brocco s crsp-tender. Add marnade and cook
and str over moderate heat unt sauce s thckened and cear. Add
chcken and reheat to servng temperature. Serve 2/3 cup per servng
over rce. Nutrtve vaues per servng 194 CAL 9gm CHO 20gm PRO
8gm FAT 1212mg NA wthout rce Food exchanges per servng: 1
vegetabe, 3 ean meat Low-sodum dets: Substtute 1/4 cup emon
|uce for soy sauce and use 1/4 tsp. thyme nstead of the ground
gnger. The New Dabetc Cookbook by Mabe Cavaan
Page 415
Tte: Pumpkn Cheese Pe (Dabetc)
Categores: Dabetc, Desserts, Pes, Fruts
Yed: 1 servngs
-Cheese ayer..... -not bake.
8 oz Softened cream cheese 2 tb Granuated sugar
1 Egg -repacement
-Pe ayer............... 1 ts Vana
1 1/2 c Canned pumpkn 1 c Evaporated mk
2 Eggs 2 tb Granuated sugar
1 1/2 Pumpkn pe spce -repacement
-Prepare pe she but do
For cheese ayer, combne cream cheese, sugar repacement, vana
and 1 egg n mxng bow. Str to mx we, spread n bottom of
unbaked pe she. For pe ayer, combne pumpkn, mk, 2 eggs sugar
repacement and spces n a mxng bow, beatng to bend thoroughy.
Carefuy pour over cheese ayer. Bake at 350 degree for 65 to 70 mn
or unt knfe nserted comes out cean.
Tte: Baked Custard
Yed: 1 servngs
2 1/2 c Low fat mk -repacement
1/4 ts Sat 1 ts Vana
3 Eggs -nutmeg
3 tb Granuated sugar
Combne mk, sugar repacement, sat, vana and eggs n arge
bow. Beat to bend we. Pour nto sx 1/2 cup ndvdua bakng
dshes; sprnke wth nutmeg. Set cups n arge bakng pan. Add 1
nch of water to pan. Bake custard at 350 degrees for 45 mn. or
unt knfe nserted n center comes out cean.
Tte: Frut Cockta Whp
Yed: 1 servngs
Page 416
1 ts Unfavored geatn 3 Saccharn tabets, (1/4
2 tb Water, cod -gran each)
1 c Water, bong 1/2 c Frut Cockta, draned
1 tb Lemon |uce -(DP)
Sprnke geatn over cod water; et stand 5 mnutes. Add bong
water; str unt dssoved. Add emon |uce and saccharn. Ch
unt mxture begns to set. Beat unt fuffy wth rotary beater;
fod n frut cockta. Ch unt frm. NOTE: Other
detetc-packed Frut may be substtuted for frut cockta.
Lqud draned from frut may be brought to bo and substtuted
for bong water.
For |eed Frut Saad, omt beatng, f preferred.
Tte: Noode Bake
Categores: Dabetc, Pasta
Yed: 1 servngs
2 oz Cheddar Cheese, cubed 1/2 c Noodes, cooked
1/4 c Mk -Sat
1/2 c Green beans, canned, -Pepper
-draned -Paprka
Met Cheese n mk n sma saucepan over ow heat; bend unt
smooth. Combne wth beans, noodes, sat, and pepper. Pace n
ndvdua casseroe; sprnke wth paprka. Bake n moderate oven
(350 degrees F.) 25 mnutes, or unt brown. NOTE: Macaron, rce, or
spaghett may be substtuted for noodes.
Tte: Pumpkn Custard
Yed: 1 servngs
3 Saccharn tabets, (1/4 1/8 ts Sat
-gran each) 1/4 ts Nutmeg
1 tb Water, warm 1/4 ts Cnnamon
1/2 c Mk -dash
1/2 c Pumpkn, canned -Gnger
1 Egg, we beaten
Dssove saccharn n warm water. Combne wth remanng
Page 417
ngredents; Pour nto custard cup. Pace n shaow pan of hot
water. Bake n moderate (350 degree F.) 45 mnutes, or unt knfe
nserted near edge of custard comes out cean.
Tte: Creamy Frostng for Famy Favorte Cake
Yed: 1 servngs
1/2 c Non-fat cottage cheese, 1/2 tb Det margarne, meted
-seve 1/2 c Equa-Sugar twn
Mx a ngredents. Beat unt smooth. Spread on Cake. Frosts one
cake.
Tte: Bombay Chcken wth Amonds
Categores: Dabetc, Poutry, Man dsh, Curres
Yed: 1 servngs
1 ts Reduced-caore margarne 1 t Chcken-favored bouon
1/4 c Chopped amonds -granues
2 ts Curry powder, dvded 1 c Bong water
1 c Dced, unpeeed appe 1/2 c Skm mk
1/2 c Chopped onon 1 tb Lemon |uce
1/2 c Sced fresh mushrooms 1 c Chopped, cooked chcken
1 tb A-purpose four
Met margarne n a arge sket over medum heat; add amonds. Cook
10 mnutes or unt amonds are goden brown, strrng frequenty.
Sprnke amonds wth 1 tsp curry powder; toss ghty to coat. Dran
amonds on paper towes. Add appe, onon, and mushrooms to sket;
saute 5 mnutes. Str n remanng 1 tsp curry powder and four. Cook
over ow heat 2 mnutes, strrng frequenty. 4. Dssove bouon
granues n bong water; add to sket wth mk and emon |uce.
Cook over ow heat 5 mnutes or unt smooth and thckened, strrng
constanty. Add chcken; contnue to cook over ow heat, strrng
constanty, unt thoroughy heated. Yed: 5 servngs Each servng
amount: 1/2 cup Exchanges: 1 Medum-fat meat Ca 116, Fat 6gm, Carbo
9gm, Prot 8gm, Sod 38mg, Cho 12mg Source: Unversty of Aabama at
Brmngham's, A New Cookbook for Dabetcs and Ther Fames
Page 418
Tte: Det Bueberry Bread Puddng
Yed: 1 servngs
2 tb Sugar 4 Sces Stae det bread,
1 tb Cornstarch -(w)
10 pk Det sweetener (1gr each) 1 tb Det margarne, softened
1/2 ts Grated orange pee 1/2 c Evaporated skm mk
1 Pnt -Bueberres, washed, stem,
- -sort
1 |uce of 1/2 emon
Combne the sugar, cornstarch, sweetener and orange rnd, pressng
out a the umps. Dump the bueberres nto a 6-cup shaow
casseroe that has been ghty sprayed wth non-stck vegetabe
cookng spray. Dump the sugar mxture, add the emon |uce and toss
we to mx. Wth a potato masher, ghty mash the bueberres, set
asde. Butter the bread sces ghty on one sde, stack the sces
and cut nto 1/2" cubes. Dump nto the casseroe and toss we to
mx. Bake the puddng at 350 F for 30 mnutes, remove from oven, add
the evaporated mk and str we to mx. Return to the 350 F oven,
and bake for 15 mnutes more, uncovered. Served warm, topped, f you
desre, wth a tte whoe mk.
Tte: Dabetc Banana Puddng Spts
Categores: Dabetc, Desserts, Fruts, Chocoate
Yed: 1 servngs
1 c Pan ow-fat yogurt 1/2 oz Pstachos,coarsey
1 pk Chocoate puddng mx, -chopped
-ow-fat(4) 1/4 c Thawed dary whpped
2 Medum bananas, peeed -toppng
1/2 ts Lemon |uce 4 Bng cherres, fresh*
* If bng cherres are not avaabe, use 4 maraschno cherres.
In bender,process yogurt on hgh speed for 30 seconds, add puddng
mx and process 1 mnute, scrapng down sdes of contaner as
necessary. Cut each banana nto 6 dagona sces and sprnke wth
emon|uce. Arrange 2 banana quarters nto each of 4 gobets or
dessert dshes, top wth 1/4 puddng mxture. Sprnke each porton
wth 1/4 of the pstachos, then top each wth 1 tabespoon whpped
Page 419
toppng and 1 cherry.
Tte: Detetc Candy Cups
Categores: Dabetc, Candes, Chocoate
Yed: 1 servngs
-Keywords: Brand/Mdred 1 b Mkcote coatng
In the top of a doube boer, met mkcote over hot, not bong
water. Pant sdes and bottoms of candy cups or sma bakng cups
wth meted coatng, usng a good quaty 1-nch brush. Freeze unt
frm. Remove from freezer and f to wthn 1/16-nch from the top
wth detetc |ees, peanut butter fng, nut meats, rasns, or
any fng a dabetc may eat. Add mkcote to cover top and sea
edges. Ch agan unt top s frm. Store candes n ther paper
cups. Source: Ideas Candy Cookbook by Mdred Brand
Copyrght-MCMLXXIX By Mdred Brand, Mwaukee, Ws. 53201
Tte: Detetc Met-Away Mnts
Yed: 1 servngs
1 1/2 b Mkcote chocoate coatng 2/3 c Meted vegetabe shortenng
-fney chopped 3 Or 4 drops Peppermnt o
Mkcote chocoate In the top of a doube boer, met mkcote
coatng over hot, not bong, water. Add shortenng and peppermnt,
a tte at a tme, beatng we after each addton. Ch chocoate
mxture n the refrgerator unt of a soft custard consstency.
Pace n a mxng bow and beat for 30 seconds. DO NOT OVERBEAT. Pour
nto a waxed paper-ned 10 x 13-nch pan. Cover wth waxed paper and
tap pan to eve mxture. Pace n refrgerator unt frm but not
hard. Cut nto squares. Dp n meted and cooed mkcote coatng.
Makes about 100 peces. Source: Ideas Candy Cookbook by Mdred
Brand Copyrght-MCMLXXIX By Mdred Brand, Mwaukee, Ws. 53201
Page 420
Tte: Detetc Peanuts
Categores: Dabetc, Chocoate, Nuts/grans, Candes
Yed: 1 servngs
1 b Whtecoat chocoate coatng 1/2 c Peanut butter
In the top of a doube boer, met coatng over hot, not bong,
water. Add peanut butter and bend unt smooth. F peanut mods
amost fu and ch n freezer unt frm. Turn over and tap
peanuts from mods. Makes about 75 peanuts. Source: Ideas Candy
Cookbook by Mdred Brand Copyrght-MCMLXXIX By Mdred Brand,
Mwaukee, Ws. 53201
Tte: Datetc Cream Cheese Bas
Yed: 1 servngs
1 pk (8 0z. sze) cream cheese -Mkcote or whtecoat
3/4 c Fney chopped pecans -chocoate
Cream the cream cheese and add pecans. Ch unt cheese w form
bas. Dp bas nto meted whtecoat or mkcote chocoate coatng.
Makes about 25 bas. Source: Ideas Candy Cookbook by Mdred Brand
Tte: Datetc Bark Candy
Categores: Dabetc, Chocoate, Candes
Yed: 1 servngs
-Keywords: Brand/Mdred 1 c Crunchy cerea
1 b Mkcote or whtecoat -Watermeon seeds or any
-chocoate -other crunchy food
water. Add cerea and seeds. Bend together thoroughy, then pour
onto waxed paper and spread thny. Let stand unt frm. Break
nto peces. Source: Ideas Candy Cookbook by Mdred Brand
Page 421
Tte: Datetc Candy Suggestons
Categores: Dabetc, Chocoate, Candes
Yed: 1 servngs
Rasns dates, or haf pecans or wanuts may be dpped n datetc
chocoate coatng, separated and paced on waxed paper and ched
unt frm. Custers may be made by mxng the meted coatngs wth
rasns, nuts, or cereas. Pace on waxed paper, ch unt frm.
Strawberres may be partay or entrey dpped n coatng. Serve
the same day as dpped. Source: Ideas Candy Cookbook by Mdred
Tte: Dabetc Cookes
Yed: 1 servngs
1/2 c Shortenng/promse 1 ts Bakng soda
-margarne 1 c Grated appe
1 Egg 1/2 ts Sat
2 tb Sweet 'n' ow 1 ts Cnnamon
1 tb Butter 1/2 ts Nutmeg
1/2 c Buttermk/sour cream 1/4 ts Ground coves
2 c Four 1 tb Vana
Cream shortenng, egg, sugar substtute and butter; add buttermk
and mx n four and bakng soda, appe, sat, cnnamon, nutmeg,
soda, coves and vana. Drop on greased cooke sheet. Bake 7-8
mnutes at 375 degrees.
Tte: Dabetc Bueberry Muffns
Categores: Dabetc, Bsquck, Breads/bm
Yed: 1 servngs
2 c Bsquck 1 Egg
1/4 c Artfca sweetener 1 c Fresh bueberres
Page 422
-(equvaent to 6 tb sugar) 2 ts Grated emon pee
1 c Commerca sour cream
Preheat oven to 425 F (210 C) and grease 12-cup muffn pan. Combne
Bsquck and 1/4 cup artfca sweetener. Make a we n centre of
mxture and add sour cream and egg a at once. Beat wth a fork
unt
a ngredents are we combned. Genty fod n fresh bueberres.
Put 1/4 cup of batter nto each muffn cup. In a sma bow, combne
emon pee and 2 tabespoons artfca sweetener. 8. Sprnke pee
and sweetener mx over batter n each muffn cup. Bake on centre
shef for 20 to 25 mnutes, or unt goden brown. These muffns are
best served hot. Exchange per servng: 1 bread, 1 fat
1 servng equas 119 caores Makes 12 muffns
Source: The Muffn Baker's Gude By Bruce Koffer
Tte: Dabetc Date Nut Cookes
Yed: 1 servngs
1 c Dabetc Orange Marmaade 1 c Chopped Dates
1 ts Bakng Soda 1/2 ts Cnnamon
1/2 c Shortenng 1 c Nuts
2 c Four 1 ts Vana
1 Egg
Mx a ngredents together we. Drop by teaspoon on greased
sheets. Bake 8-10 mnutes n a 350oF preheated oven. Makes 36
cookes. Source: "The Yankee Ktchen" 03-26-93 (#4) |Dorothy|
Tte: Chocoate Cream Mousse
Categores: Dabetc, Desserts, Chocoate
Yed: 1 servngs
1 pk (1-oz) Low ca 1/2 ts Butter favorng
-chocoate puddng 1 Egg whte
1 1/2 c Skm mk 2 ts Fructose
1/2 ts Grand marner
4 Tb Prepared ow caore toppng
In sma bow, combne puddng mx and mk. Mcrowave at HIGH 5-7
Page 423
mnutes, or unt sghty thckened, strrng 2-3 tmes. Str n
Grand Marner and butter favorng. Cover top of puddng wth wax
paper. Let coo. In sma bow combne egg whte and fructose. Whp
unt egg whtes form stff peaks. Fod n puddng. Spoon n servng
dshes, ch. Serve wth ow-caore whpped toppng. From
"Mcrowavng on a Det" by Barbara Methven.
Tte: Datetc Cream Cheese Bas
Yed: 1 servngs
1 pk (8 0z. sze) cream cheese -Mkcote or whtecoat
bas. Dp bas nto meted whtecoat or mkcote chocoate coatng.
Makes about 25 bas. Source: Ideas Candy Cookbook by Mdred Brand
Tte: Detetc Candy Suggestons
Yed: 1 servngs
-Keywords: Brand/Mdred
Rasns dates, or haf pecans or wanuts may be dpped n detetc
chocoate coatng, separated and paced on waxed paper and ched
unt frm. Custers may be made by mxng the meted coatngs wth
rasns, nuts, or cereas. Pace on waxed paper, ch unt frm.
Strawberres may be partay or entrey dpped n coatng. Serve
the same day as dpped. Source: Ideas Candy Cookbook by Mdred
Tte: Greek Chrstmas Bread Abm
Page 424
Yed: 15 servngs
----------------HOLIDAY CB; AMER DIABETES AS---------------------
1 pk (or 1 tabespoon) Actve Dry 1 Egg
-Yeast 1/4 c Mk
1/4 c Warm Water (110 to 115 1/4 c Vegetabe O
-degrees) 1 1/2 c Whoe Wheat Four
1/3 c Sugar 1 c A-Purpose Four
1 ts Ground Cardamom 1/4 c Goden Rasns
Dssove the yeast n the warm water. Combne the sugar, cardamom,
sat, egg, mk and o n a arge bow. Mx we. Add the yeast
mxture, fours, rasns and nuts. Mx we. Add enough extra four
to make soft dough. Turn the dough out onto a foured surface and
knead unt smooth and eastc, about 5 mnutes. Shape nto a round
oaf.
Put the dough nto a ghty-oed 8-nch-round cake pan. Cover wth
a damp towe and et rse n a warm pace unt doubed n buk,
about 1 hour. Bake n a 350-degree oven 35 to 40 mnutes, or unt
brown.
Posted 09-08-93 by BOB EMERT on C-Cookng
From the recpe fes of Syva Steger, GEne THE.STEIGERS, CI$
71511,2253, GT Cookbook echo moderator at net/node 004/005
Tte: Homemade Mncemeat
Categores: Dabetc, Fruts, Vegetabes
Yed: 36 servngs
6 Green tomatoes, chopped 1/2 ts Aspce
6 Tart appes, chopped 1/2 ts Ground gnger
1 c Currants 1/4 c Vnegar
1 c Rasns 1 tb Grated orange pee
3 ts Ground cnnamon 1/2 c Unsweetened orange |uce
1 ts Ground coves
Combne a ngredents n a arge, heavy pot. Smmer unt thck.
Makes about 3 quarts. Freeze mncemeat n one-cup portons.
1/3 cup servng = 44 caores, 1 Frut & Vegetabe choce .6 grams
proten, .2 grams fat, 11.3 grams carbohydrate, 1 gram fber Cookes
Page 425
Naturay by Shrey Hartung, Ktchener, Ontaro 1989
Tte: Ch Sauce (Sugar Free)
Categores: Dabetc, Sauces, Ch
Yed: 6 =1/2 pnts
3 qt Tomatoes; -(about 2 medum)
-peeed, chopped 2 ts Sat
-(about 18 medum) 3/4 ts Cnnamon
2 c Chopped green peppers; 3/4 ts Coves
-(about 2 medum) 2 c Vnegar
2 c Chopped onons; 3 tb Lqud artfca sweetener
Combne a ngredents n a arge sauce pot. Brng to a smmer. It
may requre 3 to 4 hours of cookng tme. When the mxture reaches
the desred thckness, pour hot, nto hot |ars, eavng 1/4 nch head
space. Ad|ust caps. Process 15 mnutes n bong water bath: yed
about 6 haf pnts. 1 Tbsp. = 6 caores
From: Ba Bue Book Shared By: Pat Stockett
Tte: Chocoate Soup
Categores: Dabetc, Chocoate, Sde dshes, Soups/stews, Crockpot
Yed: 4 - 5 foks
1/2 c + 1 tb sugar;* (of course, we use ow-fat)
-sugar sub may be used! 3 Sces bread;8
5 tb Four; 1/4 c Stck butter;
2 tb Cocoa; -=OR=-
4 c Mk; 1/4 c Margarne;*
Combne sugar, four and cocoa. Put under broer and brown, strrng
frequenty. Add a tte mk unt cramy. Heat the remander of the
mk to bong pont. Sowy add a tte unt creamy. Heat the
remander of the mk to bong pont. Sowy add the cod mk mx,
brng agan to bong pont. Add vana and sat to taste (about
1/2 teaspoon vana and dash of sat). Cube the bread and fry
goden brown n the butter. Add the toasted bread at servng tme.
Note: Ths s what you fx for your kds (even us bg kds) on a cod
wnter's day. They (and we) ove t for unch.
(If the substtutons are made)
Food Exchange per servng: 1 LOW-FAT MILK EXCHANGES + 1 STARCH/BREAD
Source: The Ranch House Cookbook: Offcers' Wves' Cub Camp
Page 426
Pendeton, Caforna
Tte: Crunchy Cerea Bar
Categores: Dabetc, Snacks, Cooky/bars
Yed: 18 servngs
1/4 c Margarne 2 c Crumbed shredded wheat bs.
1/3 c Brown sugar, packed 1/2 c Chopped wanuts
1 g Egg 1 c Rasns
In a mcrowave-safe dsh, combne the margarne and brown sugar.
Mcrowave on hgh about 1 mnute to met the margarne. Beat n the
egg when the sugar mxture has cooed, about 5 mnutes.
Add the shredded wheat, wanuts, and rasns. Str unt we mxed.
Pat nto the bottom of a 5 nch square mcrowave safe dsh. Mcrowave
on Hgh about 4-6 mnutes. Let stand for at east 10 mnutes before
cuttng nto bars.
To prepare n a conventona oven, preheat oven to 375 F. Cream
together margarne and brown sugar. Beat n egg and add the rest of
ngredents. Pat mxture nto bottom of an 8 nch square pan. Bake
for 15-18 mnutes or unt the top s browned. Let stand 5 mnutes
before cuttng nto 18 bars.
1 bar = 198 caores, 1 starch/bread, 1 frut, 2 fat exchanges 2 grams
Ouck & Easy Dabetc Menus by Betty Wedman, 1993 Shared by Ezabeth
Roder Apr 1994.
Tte: Kwfrut & Strawberres
Categores: Dabetc, Fruts, Desserts, Sde dshes
Yed: 4 sweet ones
2 Kwfrut; -consentrates wth 1 tb
2 c Strawberres; fresh* -water
1 tb Onrange |uce; frozen mxed 1 ts Pne nuts; toasted
* Raspberres, bueberres or backberres may be substtued for the
strawberres.
Pee kwfrut and sce n thn rounds. Arrange on dessert pates.
Wash, hu and sce the strawberres and arrange them over the
Page 427
kwfrut. Drzze orange |uce over each dsh and top wth pne nuts.
Food Exchange per servng: 1 FRUIT EXCHANGE; CAL: 54; CHO: Omg; CAR:
12g; PRO: 1g; SOD: 3g; FAT: 1g
.
Tte: Strawberry Frost
Categores: Dabetc, Fruts, Desserts, Cheese
Yed: 4 sweet ones
1 1/4 c Pan ow-fat yogurt; -concentrate
1/4 c Part-skn rcotta cheese; Garnsh
2 c Frozen strawberres; (no Extra strawberres for
-sugar added) Few sprgs fresh mnt;
1 ts Pure vana extract; -(optona)
1 tb Frozen orange |uce;
In a bender or a food proccessor ftted wth meta bade, pace
yogurt, rcotta, strawberres, vana and orange |uce; process
unt smooth. Spoon nto parfat gasses and garnsh wth berres and
a mnt sprg, f dsred. Serve at once.
Food Exchange per servng: 1/2 MILK EXCHANGE + 1/2 FRUIT EXCHANGE;
CAL: 81; CHO: 6mg; CAR: 13g; PRO: 5mg; SOD: 72mg; FAT: 1g;
Tte: Brunch Pzza
Categores: Dabetc, Kds, Cheese, Breads/bm, Meats
Yed: 1 pzza
1/2 b Boed Ham, sced 1/4 c Low-fat Mk
8 oz Part Skm Mozzarea Cheese, pn Dred Oregano
Grated Pzza Crust, prepared or
2 Eggs Homemade
Pat the pzza dough out on a 13- by 9-nch pan, bakng, sheet or a
round pzza pan. Cut the ham nto strps and put them on the dough.
Sprnke on the cheese.
Combne the eggs and mk n a bow and beat to bend. Pour the eggs
over the dough and sprnke on the oregano. Bake n a 375-degree
oven for 20 to 30 mnutes.
Page 428
Exchange Vaue: 1 Bread Exchange + 2 Medum-Fat Meat Exchanges + 1 Fat
Exchange
Posted from the Echo's Lbrary 04/19/94 by Frank Skey
Tte: Bas Pork Chops
Yed: 4 servngs
4 Lean center-cut pork chops 1 ts Dred bas
(1 1/4 bs.) 1/2 ts Sat
1 c V-8 |uce 1 ts Coarsey ground back pepper
Trm and dscard excess fat from chops. In a arge fryng pan, brown
chops wthout added fat. When chops are browned, add other
ngredents. Cover tghty and smmer 40 mnutes or unt tender.
Turn meat occasonay and add a few tabespoons of water f
necessary to prevent burnng.
1 Servng: 1 Chop Pus 1 Tbsp. Sauce
gm. fat; 240 caores; 0.7 gm. fber; 521 mg. sodum; 91 mg.
choestero
Food Exchange per servng: 3 Medum-Fat Exchanges + 1 Vegetabe
Exchange.
Low-sodum dets: Omt sat. Substtute unsated V-8 |uce.
Courtesy of Shareware RECIPE CLIPPER 1.1
Tte: Cottage Cheese Vegetabe Casseroe
Categores: Dabetc, Casseroes, Man dsh, Vegetabes, Pasta
Yed: 2 servngs
Page 429
1 c Thny sced carrots 1/2 c Skm mk
1/2 c Chopped onon 1/2 ts Sat
1 tb Reduced caore margarne 1/2 ts Bas
1/2 c Sced mushrooms 1/4 ts Thyme
1 (8 ounce) package noodes, 1/8 ts Pepper
-cooked and draned Parsey sprgs (opt.)
2 c Low-fat cottage cheese
Yed 12 servngs - 1/2 C ea. Each servng may be exchanged for: 1
Bread, 1 Low-Fat Meat
Combne carrots, onon and margarne n non-stck sket; cook on
medum heat unt tender. Add mushrooms and cook 5 mnutes; set asde
Combne remanng ngredents, except parsey, n arge bow; str n
cooked vegetabes. Turn mxture nto nonstck 2 Ot. casseroe. Cover
and bake at 350 for 30 mnutes or unt bubby. Garnsh wth parsey
before servng, f desred.
Tte: Zero Saad Dressng
Yed: 2 servngs
1/2 c Tomato |uce 1/8 ts Oregano
2 tb Lemon |uce or vnegar 1 ds Pepper
1 tb Mnced onon 1 ds Garc powder (optona)
1/8 ts Sat
Yed: 1/2 C Each servng: 2 Tbsp Free Food (up to 2 servngs per day)
Combne a ngredents n |ar wth tghty ftted top. Refrgerate
severa hours. Shake we before usng.
Note: Ths dressng may be kept for severa weeks refrgerated n a
cosed contaner.
Tte: Strawberry Tart
Yed: 8 sweet ones
Page 430
1 Graham Cracker pe she; 1 ts Orange rnd; grated freshy
2 c Low-fat mk;(2%) 2 c Strawberres; ceaned &
1 1/8 oz (1 pkg) sugar-free vana Haued( other berres maybe
-nstant puddng mx; -substtuted
Use an 8- or 9-nch tart pan wth removeabe bottom. Frmy pat
gramham cracker pe she nto tart pan. Set asde. Bend mk wth
nstant puddng mx n deep bow usng a whsk or an eectrc mxer.
Contnue mxng at ow speed for 1 mnute or unt puddng s
dssoved. Add grated orange rnd. Let stand for 5 mnutes and pour
nto pe she. Let stand for 15 mnutes or unt set. Arrange
strawberres or other berres decoratvey over puddng shorty
before servng. Ford Exchanges per servng: 1 STARCH EXCHANGE + 1
FAT EXCHANGE; CAL: 134; CHO: 18g; PRO: 3g; FAT: 5g; SOD: 320mg; CHO:
1mg; LOW-SODIUM DIET; Ths recpe s sutabe for occasona use.
Use unsated margarne n pe she.
Tte: Graham Cracker Pe She
Categores: Dabetc, Pes
Yed: 9 " crust
7 g Pan graham wafers; ( each 3 tb Margarne; meted
-2 1/2" X 5")
Break graham wafers nto sma peces, pace n a pastc bag, fasten
openng wth a bag te, and press wth a rong pn or a arge |ar to
make crumbs. Contnue unt a crumbs are fne (tota of 1 1/4
cups). Empty nto bow. Met the margarne, add to crumbs, and mx
we wth a fork. Set asde 2 tb to use ater as the garnsh on the
pe fng. Usng the back of a spoon, press remander of crumb
mxture eveny on bottom and sdes of a 9" pe pate. Ch n
refrgerator for 3 hours or onger before fng.
Food Exchange per servng: (crust ony) 1 FAT EXCHANGE + 1/2 STARCH
EXCHANGE; CAL: 86; CHO: 9g; PRO: 1g; FAT: 5g; SOD: 108mg; CHO: 0mg;
LOW-SODIUM DIETS: Use unsated margarne.
.
Tte: Baked Custard (Dabetc)
Page 431
Yed: 1 servngs
2 1/2 c Low fat mk 3 tb Granuated sugar
- -repacement
3 Eggs -nutmeg
Combne mk, sugar repacement, sat, vana and eggs n arge
bow. Beat to bend we. Pour nto sx 1/2 cup ndvdua bakng
dshes; sprnke wth nutmeg. Set cups n arge bakng pan. Add 1
nch of water to pan. Bake custard at 350 degrees for 45 mn. or
unt knfe nserted n center comes out cean.
Tte: Peter's Favorte Strawberres
Yed: 4 sweet ones
1 pt Very Red strawberres; rpe Sugar substtute equvaent
1 md Orange; To 1 tabespoons sugar;
2 tb Orange |uce; (optona)
2 tb Sweet vermouth;
Wash and hu strawberres; cut n haf. Sce ends off orange;
quarter orange engthwse and sce orange wedges crosswse wth
rnds eft on, as thn as possbe. Put strawberres and oranges n
a bow; mx we. Mx together the orange |uce and sweet vermouth
and drzze over frut mxture; str to mx. Check to see f berres
have enough natura sweetness for your taste; f not, add sweetener.
Cover bow and ch n refrgerator 2 hours before servng; str
genty severa tmes to bend favors.
Food Exchanges per servng: 1 FRUIT EXCHANGE; CAL: 56; CHO: 11g; PRO:
1g; FAT: 0g; SOD: 1mg; CHO: 0mg; LOW-SODIUM DIETS: Ths recpe s
exceent.
Tte: Strawberry Yogurt Cooer
Categores: Dabetc, Fruts, Desserts, Snacks
Yed: 2 sweet ones
Page 432
1 c Strawberres; sced 1 c Sparkng mnera water;
1/2 c Pan nonfat yogurt; Or setzer or cub soda
Combne ngredents n a bender or food processor, process unt
smooth. Pour nto ched gasses and serve.
Food Exchange per servng: 1/2 NONFAT MILK EXCHANGE; CAL: 54; PRO: 4g;
CAR: 10g; FAT: TRACE; CHO: 1mg; SOD: 70;
Souce: |osn Dabetes Gourmet Cookbook by Bonne Sander Pon, Ph.D.
and Frances Towner Gedt.
.
Tte: Fresh Frut Medey
Yed: 4 servngs
1 sm Appe; peeed and dced 2 tb Part-skn rcotta cheese:
12 md Sze bananas; sced 1/8 ts Ground gnger;
1 sm Orange; sectoned 1/8 ts Ground cnnamon;
1/2 c Seedess grapes; 1/2 ts Pure vana extract;
1 tb Frozen orange |uce; 1/2 ts Pure vana extract;
-concentrate; 4 Wanut haves;
1/4 c Low-fat yogurt;
Pace a frut n a bow and mx n frozen orange |uce concentrate.
In a bender, combne yogurt, rcotta, gnger, cnnamon and vana.
Porton the frut nto dessert bows, top each wth yogurt-rcotta
sauce and garnsh wth a wanut haf.
Other fruts may be substtuted, such as meon, kwfrut,
strawberres, bueberres, pears, or pneappe. The frut medey may
aso be served wthout toppng.
Food Exchange per servng: 1 FRUIT EXCHANGE + 1/2 FAT EXCHANGE; CAL:
87; CHO: 2mg; CAR: 17g; PRO: 2g; SOD: 20mg; FAT: 2g;
Tte: Doube-Chocoate Oatmea Cookes
Yed: 36 servngs
1 c Sugar 1/2 c Whoe-wheat four
1 c (2 stcks) margarne 1/4 c Cocoa
1 Large egg 2 c Roed oats
Page 433
1/4 c Water 1/2 ts Bakng soda
1 ts Vana 1/2 c Semsweet chocoate chps
1 1/4 c A-purpose four
Cream sugar and margarne together at medum speed unt ght and
fuffy. Add egg, water, and vana, and mx at medum speed for 30
seconds, scrapng down the bow before and after addng egg, water
and vana. Str fours, cocoa, oatmea, bakng soda and bakng
powder together to bend ; add to egg mxture. Mx to medum speed
to bend and then add chocoate chps. Drop dough by 1 1/2
tabespoonfus onto cooke sheets that have been sprayed wth pan
spray or ned wth aumnum fo. Bake at 350 for 12 to 14 mnutes,
or unt cookes are not qute frm; do not over bake, or cookes
w be too hard. Remove them to a wre rack and coo to room
temperature. Yed: 36 servngs (36 cookes) Food exchanges per
servng: 1 bread and 1 fat Caores: 120, CHO: 15g, PRO: 2g, FAT 6g,
Na: 77 mg, Choestero 8mg
Source: Desserts for Dabetcs by Mabe Cavaan, R. D. Brought to
you and yours va Nancy O'Bron and her Mea-Master. From the fes
of A Rce, North PoeAaska, Feb 1994
Tte: Rce Puddng
Yed: 4 sweet ones
1 c Low-fat mk; 3 pk Of sugar substtute;
1 Packet butter buds; 1 ts Lemon pee; grated
2 Eggs; 1 ts Vana;
2 tb Sugar; 1/2 ts Uncooked brown rce;
-=OR=- 1/4 c Rasns;
Preheat ovenm to 325 degrees. Heat mk n saucepan. Add Butter
Buds and str unt dssoved. Heat unt mxture smmers. Remove
from heat. In separate bow, beat eggs unmt frothy. Add sugar,
emon pee, vana and nutmeg. Add to mk mxture. Add rce and
rasns. Mx we. Pour nto 1-quart bakng dsh. Sprnke wth
addtona nutmeg. Bake for 30 mnutes, or unt knfe nserted near
center comes out cean.
Source: Cookng for the Heath Of It by Ga L. Becker, R.D.
Tte: Red Cabbage wth Dced Appes
Categores: Dabetc, Vegetabes, Sde dshes, Fruts
Page 434
Yed: 6 sweet ones
4 c Cabbage; thny sced 1 Chcken-favor bouon cube
1 Green appe; peeed cored 1/8 ts Aspce;
-dced 1 ds Pepper
1/4 c Onon; dced 3/4 c Water;
2 tb Lemon |uce; 2 pk Sweet 'N Low
Combne a ngredents except water and Sweet 'N Low n arge
saucepan. Add water. Cover and smmer 20 mnutes, or unt cabbage
s tender. Str n Sweet 'N Low.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1/4 FRUIT EXCHANGE?
Servng sze (1/2 cup): Ca: 35; Proten 1gm; Car: 8gm; Fat: trace
Proten: 1gm; Sod: 175mg;
Cookng for the Heath Of It by Car Becker, R.D.
Brought to you and your va Nancy O'Bron and Her Mea-Master
Tte: Garc Potatoes
Yed: 6 nce foks
4 g Pnk potatoes 6 tb Margarne;
6 tb Butter; 3 c Garc
-=OR=- Sat & pepper to taste
Pee potatoes. Genty bo sated water unt bary tender. Dran.
Put draned potatoes back nto pan and shake over heat unt they
appear to have fours on the outsde. Coo and thny sce. Met
butter n arge sket. Add garc through press. Season wth sat
and pepper. Add potatoes to sket. Turn them about n the butter
then press together to form a arge fat cake. Cover sow heat.
Turn the whoe mass wth a spatua fary frequenty unt a nce
brown crust has formed. Serve hot. Makes 6 servngs.
Food Exchanges per servngs: 1 STARCH/BREAD EXCHANCE + 1 FAT EXCHANGE
(If you make the potatoes medum whch woud about 1/2 cup for
Starch/bread exchange & cut back on the o by usng a pan spray and
use 1 fat exchange per servng. Ths s reay a dsh that Bert woud
en|oy).
Vegetabe Cookbook by Pau Mayer and Ntty Grtty Productons
Tte: Ceery Saw
Page 435
Yed: 6 sweet ones
3 c Ceery; thny sced 2 tb Sugar(used sugar substtute)
1/2 c Carrots; grated 1/2 ts Sat;
1 Appe; unpeeed, cored, and 2 tb Vnegar;
-dced 1/2 c Wanuts; coarsey chopped
1/2 c Mayonnase;(ow-ca) -(optona)
Combne ceery, carrots, and appes. Thoroughy bend remanng
ngredents and fod nto ceery mxture. If desred, fod n
wanuts or sprnke over top as a gamsh. Ch at east 30 mnutes
before servng n ettuce-ned bow. Deghty crunchy!
Food Exchange per servng: 1 FAT EXCHANGE + 1/4 FRUIT EXCHANGE (IF YOU
USED THE BIGGEST APPLE EVER). I woud cut ths recpe down to make
ths be 1 fat exchange for me and use sugar substtute. Coud be used
as a sde dsh for the vegetaran.
Source: Women's Crce for Cooks on the Go by WHOM
Tte: Sesame Chcken wth Brocco
Categores: Dabetc, Sde dshes, Man dsh, Vegetabes
Yed: 4 servngs
1 c Chcken breast; sknned 1/2 c Onon; chopped
-bonned & cut nto cubes; 5 tb Orange |uce; concentrate
1 c Chcken seasonng; 1/4 c Water
1/2 ts Paprka; 1 b Brocco; coarsey chopped
1 ts Gnger root; mnced 1 Lemon;
2 tb Toasted sesame seeds;
Combne a ngredents except brocco and emon n bow, cover and
marnated for at east 30 mnutes. Heat wok or sket over medum
hght heat. Str-fry chcken mxture and brocco for 15 mnutes or
unt brocco s |ust tender. Do not overcook. Serve wth fresh
emon wedges. Food Exchange per servng: 1 LEAN-MEAT EXCHANGE + 1
VEGETABLES EXCHANGE 1 FAT EXHANGE(Sesame seeds has some os), + 1/4
FRUIT EXCHANGE
Heath Eatng Gude & Cookbook by Georage Mate|an
Tte: A Purpose Seasonng
Categores: Dabetc, Herb/spce, Herb/spce
Yed: 1 see beow
Page 436
2 tb Mnced dehydrated onon; 1 ts Spearmnt;
2 tb Seasame seeds; 1 ts Spearmnt;
2 tb Parsey fakes; 1 ts Bay eaf powder;
2 ts Oregano; 1/2 ts D seed;
2 ts Garc powder; 1/2 ts Thyme;
1 ts Ceery seed; 1/2 ts Corander;
1 ts Mar|oram; 1/2 ts Dry mustard;
1 ts Dred bas; 1/2 ts Rosemary;
In a bender, bend dehydrated onon nto fner peces. Add remanng
herbs. Bend to mx we, but do not make nto a powder. To keep
herbs fresh, store n shaker top botte wth tght fttng d.
Can be used on a cookng, and at the tabe too to be used nstead of
sat. Ths s aso botted as commerca product caed "Instead of
Sat" A Purpose Herb Seasonng, f you want to save tme.
Yed: 1 3/4 oz or 9 3/4 tabespoon or 29 1/2 teaspoon.
Source: Heather Eatng Gude & Goodbook by George Mate|an
.
Tte: Swedsh Cardamom Brad Abm
Yed: 12 servngs
------------------HOLIDAY COOKBOOK; WEDMAN-----------------------
2 tb Yeast 1/4 c Vegetabe O
1/2 c Lukewarm Water (105 to 110 1 Egg
-degrees) 3 1/2 To 4 c Four
1/2 c Mk, scaded 1 ts Ground Cardamom
1/4 c Sugar 1/2 c Rasns, dark or goden
1/2 ts Sat
Combne the yeast and the ukewarm water. Let stand unt dssoved.
Pour the hot mk over the sugar to dssove t. Pour the hot mk
over the sugar to dssove t. Add the sat and vegetabe o. Coo.
Str n the yeast mxture, egg, 3 cups of the four and the cardamom
nto the sugar mxture. Add the rasns and extra four. Beat unt
smooth. Turn the dough onto a ghty-foured surface. Knead unt
smooth and eastc.
Transfer to a ghty-oed bow, cover wth a damp towe and et
rse n a warm pace unt doubed, about 1 hour.
Punch down the dough and transfer to a ghty-foured surface.
Dvde nto thrds. Ro each part nto a 10-nch-ong strand. Brad
Page 437
oosey. Pace on a ghty-oed bakng sheet. Cover and et rse n
a warm pace unt doubed, about 1 hour.
Exchange Vaue: 1 Bread Exchange + 1 Fat Exchange
Posted 09-08-93 by BOB EMERT on C-Cookng
Tte: Tasty Back-Eyed Pea Saad
Categores: Dabetc, Saads, Vegetabes, Beans
Yed: 6 servngs
1 16oz pkg frozen Back 1/2 c Chopped red Be pepper
-eyed peas 2 c Spnach eaves, torn
2 1/4 c Water 4 c Lettuce, torn
2 tb Chopped pmentos 1/2 ts Back pepper
1/8 ts Lqud Smoke 1/4 c Monterrey |ack Cheese,
1/3 c Cder vnegar -grated
1 ts Sat 1 Purpe onon, sced
1/2 ts Red pepper fakes -n rngs
1 Med. onon chopped 1/2 c Sced mushrooms, fresh
1 Garc cove, mnced 1/4 c Chopped pecans
1 ts Ove o
Brng 1.5 cups of water to a bo, add the frozen peas, the pmento,
Lqud Smoke, chopped onon, vnegar, and garc. Reduce to smmer
and cook for 45 mnutes. Remove from heat, pour off water, and
refrgerate for at east 6-8 hours. Combne a other ngredents n
a arge saad bow. Mx n the back-eyed peas. Cover and refrgerate
for 1 hour or more, then serve.
Ths saad recpe and the others foowng are orgnas that have
been makng for sometme. Most fok seem to en|oy them.
Orgn: Don's ktchen crca 1988
Posted 08-10-93 by DON HOUSTON on C-Cookng
Page 438
Tte: Don's Pquant Saad Dressng
Categores: Dabetc, Saads, Dressngs
Yed: 6 servngs
1/2 c Ove o 1 Garc cove mnced
1/4 c Cder vnegar 1 tb Chopped chves
1/3 c Bas vnegar 2 tb Pan yogurt
1 tb Back pepper fresh ground 1 ts Tabasco sauce
2 tb Romano cheese, grated
Mx a ngredents together. Ch for 1-3 hours. Shake we before
pourng over saad.
Tte: Hurrcane Frut Saad
Categores: Dabetc, Saads, Fruts
Yed: 6 servngs
1 c Sced bananas 1 c Pan yogurt
1 c Orange sectons, fresh 1 c Cantaope bas
-peeed 1/3 c Dates chopped
1/2 c Sced strawberres 2 tb Shredded coconut
1 c Fresh pneappe chunks 6 Lettuce eaves
1/2 c Sced Kw frut, peeed
Mx a ngredents except the coconut and the ettuce. Cover and
ch for 1-2 hours. Pace ettuce eaves on a pate, spoon mxture
onto ettuce eaves, and garnsh wth the coconut.
Page 439
Tte: Banana Cream Pe.
Yed: 8 sweet ones
1 Vana wafer crumb crust 1/2 c Cod skm mk
-(see 2/2) 2 Eggs beaten
1 1/2 ts Granuated geatn Sugar substtute equvaent
1/4 c Cod water -to 3 tabespoons sugar
1 1/2 c Hot skm mk 1 1/2 ts Pure vana extract
1/4 c Of four 1 b Frm-rpe bananas
Prepare pe crust and ch 2 hours or onger before fng. Soak
geatn n cod water and set asde. Heat 1 1/2 cups of mk n the
top of a doube boer over smmerng water. In a sma bow combne
four, sat and 1/2 cup of cod mk; mx unt smooth and wthout
umps. Sowy pour /2 cup of the hot mk nto the bow wth the
four mxture; str to mx we. The sowy pour contents of the bow
back nto the pot of hot mk. Cook and str over smmerng water
unt thck and smooth. Pour mxture sowy on top of beaten eggs,
strrng constanty. Return to top of doube boer. Cook and str
over smmerng water about 4 mnutes; remove from heat. Add geatn,
sweetener and vana; mx we to dssove geatn. Coo and ch
unt mxture begns to ge. Pee bananas, sce thn and measure 1
1/2 cups. Arrange 1 cup of sced bananas n bottom of pe she,
then carefuy spoon and pour fng eveny on top. Arrange
remanng 1/2 cup sced bananas on top and garnsh wth the vana
crumbs saved when makng pe she. Cover whoe pe carefuy wth
pastc wrap. Ch 2-3 hours, unt set and frm. To serve, cut
nto eght equa peces. 9"pe = 8 servngs CHO PRO FAT CAL FIBER
SODIUM CHOL (g) (g) (g) - (g) (mg) (mg) :24 5 7 174 0.8
174 79 Food Exchanges per servng 1 frut exchange pus 1
ow-fat mk exchange..you can use unsated margarne to emnate
sat.
Shared by A Massery
avsm@ao.com Shared by A
Tte: Vana Wafer Crumb Crust
Yed: 1 crust
2 tb Margarne meted -1 3/4 nches n dameter
30 Vana Wafers 1/4 ts Pure vana extract
Pre pare a 9" pe pate by rubbng nsde, bottom and sdes wth 1
teaspoon of the margarne; set asde. Crush vana wafers to make
very fne crumbs 1 1/2 cups. Pace crumbs n a arge bow; combne
vana and meted margarne and drzze a over crumbs. Mx
Page 440
thoroughy wth bendng fork to make sure a s we bended.
Remove about 2 tabespoons of crumb mxture and set asde to use as a
garnsh f desred. Wth back of a arge spoon, press remanng
crumbs eveny a over bottom and sdes of prepared pe pan. Ch n
refrgerator for 2 hours or onger before fng.
CHO PRO FAT CAL FIBER SODIUM CHOL (g) (g) (g) --- (g)
(mg) (mg) :11 1 5 95 0 71 9
Food exchanges per servng crust ony 1 starch exchange pus 1 fat
exchange
Shared by A Massey
Tte: Bueberry Muffns
Yed: 15 muffns
Ingredents 2 g Eggs
2 c Whoe wheat four 1 c Unsweetened appesauce
1/2 ts Cnnamon 1/4 c Lght o (sunfower, corn)
1/2 ts Bakng soda 1 c Fresh or frozen bueberres
1/2 ts Sat (wthout sugar)
1. Prepare muffn cups wth o or use paper or fo ners. 2
Preheat oven to 425 F. 3. In a arge bow, str together four,
cnnamon, bakng soda and sat. Set asde. 4. In a sma bow beat
eggs unt emony;then str n appesauce and o. 5. Pour egg
mxture nto the dry ngredents and beat unt we mxed. 6. Genty
str n bueberres. 7. F mffn cups 2/3 fu. 8. Bake at 425 F
for 30 mnutes or unt ncey browned. 9. Serve warm or cod. 10.
These freeze we.
Per muffn: 110 caores, 1 bread exchange, 1 fat exchange Shared by
Dck Mae whose son shared wth hm---how fun!
Tte: Cherry Spce Cake
Yed: 12 sweet ones
Ingredents 2 tb Lowfat soy four
16 oz (1)cn waterpacked cherres 2 tb Nonfat dry mk powder
-sour 1 tb Cnnamon
1/2 c Sweet mk (recpe beow) 1 tb Bakng powder
1/2 c Packed dates 1 ts Bakng soda
Page 441
1/4 c Lght o 1/2 ts Coves
2 g Eggs, seperated 1/2 ts Nutmeg
3/4 c Unsweetened appesauce 1/4 ts Sat
1 3/4 c Whoe wheat four
1. Prepare an 8 nch square cake pan. O & four. 2. Prehat oven to
350 F. 3. Dran waterpacked cherres. 4. After cherres have draned
w, measure 1 cup of them and set asde. 5. In bender puree
together 1/2 cup sweet mk wth 1/2 cup packed dates. 6. Bend o,
egg yoks and appesauce. Set asde next to cherres. 7. In a sma
bow beat 2 egg whtes unt stff and set asd. 8. In a arge bow
combne fours, dry mk, bakng powder, bakng soda, sat and
spces. Str we. 9. Graduay mx bended qud ngredents nto
dry ngredents unt we mostened. 10. Genty str n cherres.
11. Then fod n the egg whtes |ust unt combned. 12 Pour batter
nto the prepared cake pan and bake at 350 F for 50 mnutes. 13. Coo
cake to room temperature. 14. Refrgerate covered. < coud be used
served as cupcakes> Yed Varaton: Substtute 1 cup fresh sced
strawberres for cherres. Per servng: 160 caores, 1 bread, 1
frut, and 1 fat exchange. Shared by Dck Mae and son!
Tte: Sweet Mk
Yed: 1 batch
2 c Reconsttuted nonfat mk 2/3 c Rasns
It shoud be made at east one day n advance of use, but reaches peak
sweetness after two or three days. Combne mk and rasns n a |ar,
cover and refrgerate at east overnght. Before usng, shake the |ar
vgorousy. Mk shoud be an vory coor. Stran the mk to remove
the rasns whch w be mushy and a tte fat tastng. Use mk
as drected <n recpe>.
Shared by Dck Mae and son
Tte: Strawberry |ey
Categores: Dabetc, Fruts, |am/|ey
Yed: 5 1/2 cups
2 Enveopes unfavored geatn 4 c Strawberres; hued washed
1/2 c Lemon |uce; -and straned
ds Of sat; Non-nutrtve sweetener
1 tb Arrowroot; -equvaent to 4 cups sugar
Page 442
Mx geatn, emon |uce, sat, and arrowroot; add strawberres.
Bo, strrng constanty, about 3 mnutes. Remove from heat; str n
sweetener. F and sea |ars.
Food Exchange per servng: 1 TABLESPOON = TRACE FRUIT; CAL: 5
Source: Recpes for Dabetc by Be Ltte
Tte: Bueberry |am
Categores: Dabetc, Fruts, |am/|ey
Yed: 2 1/2
2 tb Lemon |uce; 2 1/2 c Frozen bueberres;
3 ts Unfavored geatn; -sweetened partay thawed
1/8 ts Sat; Non-nutrtve sweetener
1 1/2 ts Arrowroot; -equvaent to 2 cups sugar
Mx emon |uce, geatn, sat, and arrowroot; str n bueberres.
Bo genty unt mxture thckens, strrng constanty (about 3-4
mnutes). Str constanty, bong at fu bo for 2 mnutes.
Remove from heat; str n sweetener. F and sea |ars.
Food Exchanges per servng: 1 TABLESPOON = TRACE FRUIT; CAL: 6 PER
SERVING
Source: Recpes for Dabatcs by Be Ltte
Tte: Cheese and Rce Casseroe
Categores: Dabetc, Man dsh, Rce, Casseroes, Cheese
Yed: 4 sweet ones
2 1/2 c Brown Rce, cooked Hoop Cheese
3 Green Onons (scaons), 1 ts Dred D
Chopped 1/4 c Parmesan Cheese, grated
1 c Lowfat Cottage Cheese -or- 1/2 c Lowfat Mk
Combne a the ngredents n a mxng bow. Pour nto a ghty
oed casseroe. Bake n a 350-degree oven for 15 to 20 mnutes.
Serves 4
Exchange Vaue: 2 Bread Exchanges + 1 Lean Meat Exchange + 1/2 Mk
Page 443
Exchange
Tte: Eggpant/swss Cheese Casseroe
Categores: Dabetc, Vegetabes, Vegetaran, Casseroes, Cheese
Yed: 6 sweet ones
1/2 c Onon, chopped 2 tb Dred Parsey Fakes
1 tb Vegetabe O 1/2 ts Sat
6 oz Can Tomato Paste 1 g Eggpant -or- Zucchn
1 3/4 c Water 1 b Swss Cheese, sced
2 ts Dred Oregano 1 1/2 c Dry Bread Cubes
1/4 c Parsey Leaves, freshy 1 c Parmesan Cheese, grated
-chopped -or-
Saute the onon n the o n a saucepan unt the onon s tender.
Add the tomato paste, water, oregano, parsey and sat. Smmer over
ow heat for 10 mnutes. Cut the eggpant (or zucchn) nto
1/4-nch-thck sces.
Arrange one ayer of eggpant sces n the bottom of a ghty-oed
9- by 13 nch bakng pan. Pour on about 1/3 cup of the tomato sauce.
Top wth the Swss cheese sces.
Add another ayer of eggpant sces and pour on about 1/2 cup of the
tomato sauce. Combne the rest of the sauce wth the bread cubes and
spoon over the eggpant. Sprnke on the Parmesan Cheese. Bake n a
325-degree oven for about 25 mnutes.
Serves 6
Exchange Vaue: 3 Hgh-Fat Meat Exchanges + 1 Bread Exchange + 1 Fat
Exchange
Tte: Ham and Corn Casseroe
Categores: Dabetc, Meats, Casseroes
Yed: 8 servngs
Page 444
3 tb Reduced-caore margarne Add corn, onon, green
3 tb Four -pepper and ham
1 1/2 c Skm mk Pour mxture nto nonstck
1/2 ts Dry mustard -casseroe
1/4 ts Sat Top wth breadcrumbs and
1/8 ts Pepper -cheese
1/4 ts Worcestershre sauce Bake at 375 for 25 mnutes
1 (20 oz.) can whoe kerne -or unt bubby.
-corn, draned ****************************
1/4 c Shopped onon -***************************
1/4 c Shopped green pepper -****
2 c Cubed ean cooked ham Whte Sauce
1 c Breadcrumbs Yed: 1 cup
1 c Gratedow-fat process Each servng: 2 Tbsp
-Amercan cheese Free Food (1 servng per
Make whte sauce of -day)
-margarne, four and mk 1 tb Reduced-caore margarne
-(see beow) 1 tb A purpose four
Str n mustard, sat, 1 c Skm mk
-pepper, and Worcestershre 1/2 ts Sat
-sauce
Yed: 8 servngs 3/4 C ea. Each servng may be exchanged for: 1
Bread, 2 Medum-fat Meat, 1 Vegetabe
Met margarne n saucepan
Bend n four sowy
Remove from heat
Add mk, strrng constanty
Return to ow heat and str sowy but steady unt sauce bos
Add sat
Remove from heat
Tte: Sugaress Appe Cookes
Yed: 6 servngs
3/4 c Chopped dates A-purpose four
1/2 c Fney chopped peeed 1 ts Ground cnnamon
Appe 1 ts Bakng soda
Page 445
1/2 c Rasns 1/2 ts Sat, optona
1/2 c Water 2 Eggs
1 c Pus 1 tabespoon 1 ts Lqud sweetener
In a arge saucepan, combne dates, appes, rasns and water. Brng
to a bo; smmer for 3 mnutes. Remove from the heat; coo. Combne
four, cnnamon, bakng soda, and sat f desred. Str nto appe
mxture and mx we. Combne eggs and sweetener; add to batter. Drop
by tabespoonfus onto a nonstck bakng sheet. Bake at 350 for 10-12
mnutes.
Yed: 2 dozen.
Dabetc Exchanges: One servng (prepared wthout added sat) equas
1/2 starch, 1/2 frut; aso 54 caores, 24 mg sodum, 18 mg
choestero, 11 gm carbohydrate, 1 gm proten, 1 gm fat.
Source: Taste of Home August/September 1993
Tte: Afrcan Vegetaran Stew
Categores: Dabetc, Soups/stews, Vegetabes, Vegetaran, Crockpot
Yed: 8 servngs
4 sm Kohrabes, peeed and cut (chck-peas) wth qud
Into chunks 1/2 c Couscous -or- Bugar Wheat
1 g Onon, chopped 1/4 c Rasns, dark or goden
2 Sweet Potatoes, peeed and 1 ts Ground Corander
Cut nto chunks 1/2 ts Ground Turmerc
2 Zucchn, sced thck 1/2 ts Ground Cnnamon
5 Tomatoes, fresh -or- 1/2 ts Ground Gnger
16 oz Can Tomatoes 1/4 ts Ground Cumn
15 oz Can Garbanzo beans 3 c Water
Combne a the ngredents n a arge saucepan. Brng to a bo,
ower the heat, and smmer unt the vegetabes are tender, about 30
mnutes.
Note: Serve the couscous separatey, f desred. Parsnps may be
substtuted for the kohrab.
Exchange Vaue: 2 Bread Exchanges + 2 Vegetabe Exchanges
Page 446
Tte: Sugared Asparagus
Yed: 4 - 6 foks
3 tb Butter 2 b Fresh asparagus,
-=OR=- -cut nto 2" peces
3 tb Margarne - (about 4 cups)
2 tb Brown sugar 1 c Chcken broth
* By usng the brown sugar substtute wth ths woud make a nce sde
dsh for the "sweet ones"
In a sket over medum-hgh, heat butter and brown sugar s
dssoved. Add asparagus; saute for 2 mnutes. Str n chcken
broth; brng to a bo. Reduce heat; cover and smmer for 8-10
mnutes or unt asparagus s crsp-tender. Remove asparagus to a
servng dsh and keep warm. Cook sauce, uncovered, unt reduced by
haf. Pour over asparagus and serve mmedatey.
Food Exchange per servng: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
(MAKE IT WORK!!!)
Serves: 4-6; From: "Taste of Home" Magazne; Posted by: Debbe
Carson
Tte: Pasta wth Asparagus
Categores: Dabetc, Vegetabes, Sde dshes, Pasta
Yed: 4 - 6 foks
5 c Garc, mnced -sat to taste
1 ts Dred red pepper fakes 1/4 ts Pepper
2 ds To 3 dashes hot pepper sauce 1/4 c Shredded Parmesan cheese
1/4 c Ove o 1/2 b Mostacco, cooked draned
1 tb Butter or margane -=OR=-
1 b Fresh asparagus, 1/2 b Ebow macaron, cooked
-cut to 1 1/2" peces - and draned
In a sket, cook garc, red pepper fakes and hot pepper sauce n
o and butter for 2-3 mnutes. Add asparagus, sat and pepper;
saute unt asparagus s crsp-tender, about 8-10 mnutes. Add
Parmesan cheese; mx we. Pour over hot pasta and toss to coat.
Serve mmedatey. Ths woud work for the dabetc as sde dsh.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE
EXCHANGE + 1 FAT EXCHANGE (I aways try to make my det work around
the fat, not the fat work around me). (The cheese s so cose to know
Page 447
how to ca t).
Serves: 4-6
From: "Taste of Home" Magazne
Posted by: Debbe Carson
Tte: Gred Fsh W/pneappe-Cantro Sauce
Categores: Dabetc, Fsh, Bbq/gr, Man dsh
Yed: 6 sweet one
1 md Pneappe (about 2 b) 2 tb Cod water
-peeed, cored and 2 tb To 3 Tb NutraSweet
-cut nto 1" chuncks -(r) Spoonfu (tm)
3/4 c Unsweetened Pnappe |uce Sat
2 tb Lme |uce Pepper
2 c Garc, Mnced 6 oz 4 oz Habut, Haddock
1/2 ts To 1 ts |aapeno Pepper -or Samon steks or fets.
2 tb Mnced Cantro -Gred
1 tb Cornstarch
Heat Pneappe, |uces, Garc and |aapeno pepper to bong n a
medum saucepan; Reduce heat and smmer, uncovered about 5 mnutes.
Str n cantro; Heat to bong.
Mx Cornstarch and cod water, Str nto bong mxture. Bo,
strng constanty, unt thckened. Remove from heat; Coo 2-3
mnutes.
Str n NutraSweet (r) Spoonfu (tm); Season to taste wth sat and
pepper. Serve warm over Fsh or Pork.
Makes sx servngs
Nutrtona Informaton Servng sze 1/6 recpe (fggured wth a 3 ox
fsh fet)
Caores -------- 185 Saturated Fat -------- Trace
Proten --------- 24g Choestero ---------- 36mg
Cargohydrates --- 16g Fber---------------- 1g
Tota Fat ------- 3g Sodum --------------- 159mg
Dabetc Food Exchange 2 1/2 ean meat, 1 frut
Source: NutraSweet (r) Spoonfu (tm) Ref Pack Wrapper.
From: |ohn Davs
Reformatted for you and yours va Nancy O'Bron and her Mea-Master
Page 448
Tte: Back & Whte Bean Saad
Categores: Dabetc, Saads, Beans, Man dsh
Yed: 8 sweet ones
2 c Red onons; fney chopped 1/4 ts Sat
2 tb Ove or Vegetabe O 1/4 ts Pepper
1/3 c Red Wnd Vnegar 1 c 15 oz. Great Northern Beans,
1/4 c Chopped Red Pepper -Rnsed and Draned
2 tb Mnced Parsey 1 c 15 oz, Back Beans,
2 c Garc, Mnced -Rnsed and Draned
2 tb NutraSweet (r) Spoonfu (tm)
Saute Onons n o unt crsp-tender n a medum sket; Remove
from heat and coo unt warm. Str n vnegar, red pepper, parsey,
garc, NutraSweet (r) Spoonfu (tm), sat and pepper.
In a servng bow put the beans, (both types) and pour the onon
mxtrue over them. Mx we and serve.
Makes 8 servngs
Nutrtona Informaton Servng sze 1/8 recpe
Dabetc food exchange 1 starch, 1 vegetabe, 1/2 fat
Shared: |ohn Davs
Reformatted 4 you and yours va Nancy O'Bron and her Mea-Master
Tte: Key Lme Pe (Nutrasweet)
Yed: 8 sweet ones
1 c Graham cracker crumbs -Cheese, Softened
3 tb Meted Margarne 1/3 c To 1/2 c fresh me |uce
2 tb NutraSweet (r) Spoonfu (tm) 1/2 c NutraSweet(r)Spoonfu(tm)
1 1/4 oz Enveope Unfavored geatn Lme Sces
1 3/4 c Skm mk Mnt Sprgs
8 oz (1) Pk Reduced Fat Cream
Combne Graham Cracker Crumbs, Margarne and 2 Tb NutraSweet (r)
Spoonfu (tm) n bottom of 7-nch sprngform pan; Pat eveny on
bottom and 1/2 nch up the sde of the pan.
Sprnke Geatn over 1/2 cup of the mk n a sma saucepan; Let
stand 2 to 3 mnutes. Cook over ow heat, strrng constanty, unt
geatn s dssoved. Beat cream cheese unt fuffy n sma bown;
beat n remanng 1 1/4 cups mk and the geatn mxture. Mx n
me |uce and 1/2 cup NutraSweet (r) Spoonfu (tm). Refrgerate pe
unt set, about 2 hours.
Page 449
To serve: Loosen sde of poe for pan wth sma spatua and remove
sde of pan. Pace pe on servng pate; Garnsh wth me sces
and mnt.
Makes 8 servngs
Nutrtona Informaton
Servng sze 1/8 pe (45 degree sce)
Caores --------------- 150 Saturated Fat --------- 3g
Proten-------------- 10g
Dabetc Food Exchange 1 starch, 2 fat
From: |ohn Davs
Reformatted 4 youand yours va Nancy O'Bron and her Mea-Master
Tte: Lmeade
Yed: 6 sweet ones
1 1/2 c Freshey Squeezed Lme |uce -the better)
-(About 6 mes) *** 1 1/2 c NutraSweet (r) Spoonfu (tm)
4 c Cod Water (The coder
Ice Cubes 6 Lme Sce Twsts 6 Mnt Sprgs
Mx frst three ngredents together and refrgerate unt ched
and you are ready to serve. You may freeze t n ce cube trays and
use n pace of the Ice Cubes when servng as we, Or as a
"Popsce" Lmeade ce cubes may be "processed" n an ce crusher,
bender or food processor to make a Lme Sush as we.
To serve, ether make a sush as descrbed above or serve over ce.
Optona garnash of Lme sce and/or mnt sprgs.
Makes 6 servngs of about 8 ounces each
Nutrtona Informaton
Servng sze 8 oz
Caores ------------ 45 Saturated Fat --------- 0g Proten
------------ <1g Choestero --------- 0g Carbohydrates
------- 12g Fber --------- Trace Tota Fat -------
0g Sodum --------- 5mg
Dabetc Food Exchange
Page 450
1 frut From:
|ohn Davs
Reformatted 4 you and yours va Nancy O'Bron and her Mea-Master
Tte: Banana Kw Puddng
Yed: 1 servng
1 1/3 c Cooked Rce 1 Rpe Banana, Mashed
1 1/3 c Mk 1/4 c Whppng cream, Whpped
1 ts Vana extract -(or substute shoud do)
Sugar substute equa to 2 Kw fruts; sced
2 Tb of the rea thng -for garnsh
2 Kw fruts, Sced, for garnsh
Cook Rce and mk n 2-quart saucepan over medum heat unt thck
and creamy (about 15-20 mnutes) strrng frequenty. Remove from
heat; Coo. Str n Vana and sugar substtute. |ust before
servng, fod n banana and whpped cream. Garnsh wth kw sces
Makes 4 servngs
Per servng: caores-195, proten-4.6g, fat-6g, carbohydrate-31g
sodum-49mg and choestero-22mg (ess f use substute whpped cream)
Exchanges 1/2 starch/bread, 1 frut, 1/2 skm mk and 1 fat
From the Tce Counc of Amerca P.O. Box 740121, Houston, Tx. 77274
Tte: Bte-Sze Pepperon Pzza
Categores: Dabetc, Meats, Appetzers, Snacks
Yed: 32 sces
4 Engsh Muffns -quartered
8 oz Pzza Sauce 16 s Pepperon, cut n haf
1/2 c Onons, fney chopped 1 c Mozzarea Cheese; shredded
8 Green Pepper Rngs, (reduced-caore),
Spt the muffns n haf and toast them n the toaster. Spread the
pzza sauce on both haves of the muffns. Top wth the onons. Cut
each muffn haf nto four peces.
Pace the eght muffn peces n a crce around the edge of a paper
pate (four pates w be used). Lay one-quarter secton of the
Page 451
green pepper on top of each muffn pece. Pace one-haf sce of
the pepperon on top of each muffn pece. Top eveny wth the
mozzarea cheese.
Pace each pate, uncovered, n the mcrowave, and cook on HIGH for 1
mnute; rotate each pate one-haf turn after 30 seconds. One Servng:
Caores: 45 Carbohydrates: 3 Exchange: 1/4 bread; 1/3 medum-fat meat
Source: Dabetc Mcrowave Cookbook, by Mary |ane Fnsand
: Sterng Pubshng (1989), ISBN 0-8069-6957-1,
: ISBN 0-8069-6960-1 (pbk.)
Reposted by |ohn Daves
Reformatted 4 you and yours Nancy O'Bron and her Mea-Master
Tte: Brocco Saad wth Vnagrette Dressng
Yed: 3 servngs
3 c Brocco forets; and peeed 1 c Garc; mnced
-peeed stems 1/4 c Orange |uce;
1/3 c Vegetabes o; 1 ts D|on mustard;
1 tb Wne vnegar; 1/4 c Grated carrot;
Steam the brocco |ust unt fork-tender. In Large bow, combne the
o, vnegar, garc, orange |uce, and mustard. Mx we. Add the
brocco to the dressng and toss to combne. Serve warm or at room
temperture. Sprnke the grated carrot over the top before servng.
CAL: 58; PRO: 2g; CAR: 8g; FAT: 6g; SOD: 47;
Makes 4 servngs.
Ouck & East Dabetc Menus by Betty Wedman, M. S., R.D.
Tte: Whpped Summer Squash
Yed: 3 servngs
3 c Summer squash; 2 ts Butter(I used Margarne)
1/4 c Evaporated mk; Sat & pepper to taste
Pee and cut squash nto sma peces. Pace n sauce pan wth sma
amount of water. Brng to a bo; reduce heat and smmer unt
squash s crsp-tender. Dran. Beat squash wth rotary beater; add
evaporated mk and butter. Beat unt ght and fuffy. Add sat
Page 452
and pepper. Food Exchanges per servng: 1 VEGETABLE EXCHANGE + 1 FAT
EXCHANGE CAL: 68
Tte: Asparagus Saad
Yed: 12 sweet ones
1/4 b Spnach; 1/2 c Ceery; sced
1 Head romane ettuce 1/2 c Cucumber; peeed sced
10 Spares of asparagus; 1/2 c Lemon French Dressng;
1/2 Head red cabbage;
Rnse greens. Break nto bte-sze peces. Pace n pastc bag or
ghty covered contaner. Store n refrgerator 4-6 hours or
overnght to crsp. Wash asparagus spears and cut nto a 2"
peces. Shred cabbage |ust as for coesaw; remove a hard peces.
|ust before servng, carefuy pat greens dry on towe. Pace a
ngredents n wooden bow. Toss ghty to cost a ngredents wth
Lemon French Dressng. Food Exchanges per servng. 1/2 VEGETABLE
EXCHANGE; CAL: 42
.
Tte: Tomato Sauce
Yed: 1 batch
Frm red tomatoes (or canned -tomatoes wthout seasonngs
Ouarter the tomatoes. Pace n arge kette. Push down wth hands or
back of spoon to render some |uce. Bake at 325 degrees unt soft
pup remans. Spoon nto bender. Bend unt smooth. Sea n
sterzed |ars or freeze.
NOTE: Freeze n a ce cube trays. I thnk 2 cubes s about 1/4
cup.
Page 453
Tte: Varatons for Itaan Dressng
Categores: Dabetc, Dressngs, Saads
Yed: 1 batch
------------------TO 1/2 C LO-CAL ITALIAN-----------------------
-dressng add any of these
--------------------------ANMCHOVY-------------------------------
1 oz Anchovy fets;
------------------------GROUND BACON-----------------------------
Bacos; aow to meow -severa hours;
--------------------------PARMESAN-------------------------------
1 tb Parmesan cheese; aow to -meow severa hours
--------------------------TOMATO;-------------------------------
1 tb Tomato puree;
----------------------------WINE---------------------------------
1 tb Dry whte or red wne;
Food exchange per servng:
Anchovy Dressng; 1 MEAT EXCHANGE
Bacon Dressng; 1/2 FAT EXCHANGE
Parmesan Dressng; 1/8 MEAT EXCHANGE
Tomato Dressng; None
Wne Dressng; None
CAL: 1/2 C 24;
Tte: Varatons for French Dressng
Categores: Dabetc, Dressngs, Saads, Sauces
Yed: 1 servngs
----------------TO 1/2 C OF FRENCH DRESSING---------------------
-o-ca
--------------------------AVOCADO-------------------------------
2 tb Avocado; mashed
---------------------------CHEESE--------------------------------
2 tb Bue cheese;mashed 2 tb Roquefort cheese; mashed
-=OR=-
Page 454
----------------------------EGG---------------------------------
1 Hard-cooked egg yok; ds Hot pepper sauce;
-crumbed & combned wth
---------------------------LEMON--------------------------------
1 tb Lemon |uce;
-------------------------SOY SAUCE;------------------------------
1 tb Soy sauce;
Avocado Dressng: 1 FAT EXCHANGE
Cheese Dressng: 1/4 MEAT EXCHANGE
Egg dressng: 1 MEAT EXCHANGE
Lemon Dressng: Free
Soy Sauce Dressng: Free (I used sat free)
CAL: 1/2 C=100
Tte: Varatons for Bue Cheese Dressng
Yed: 1 servngs
----------------TO 1/2 C LO-CAL BLUE CHEESE---------------------
-dressng
--------------------------ANCHOVY-------------------------------
1 oz Anchovy; mashed
---------------------------BACON;--------------------------------
1 tb Bacos;ground aow to meow -for severa hours
---------------------------CHIVE--------------------------------
2 tb Chves; chopped aow to -meow for severa hours
---------------------------HERBS--------------------------------
1 ts Parsey; ground 1 ts Mar|oram; ground
1 ts Chves; ground
Anchovy Dressng: 1 MEAT EXCHANGE
Bacon Dressng: 1/2 FAT EXCHANGE
Chve Dressng: NONE
Herb Dressng: NONE
CAL: 1/2 c = 56
Page 455
Tte: "Fed of Greens" Wted Spnach W/ Lemon and Pne Nuts
Categores: Dabetc, Saads, Vegetabes, Vegetaran
Yed: 1 sweet ones
1/4 g Bunch spnach; 1/4 c To 2 c garc; peeed &
-=OR=- ABOUT -fney chopped
3 c Spnach; 1/2 ts Fresh emon |uce;
1/4 tb Extra vrgn ove; 1/4 tb Pne nuts; Toasted
Sort throught spach, dscardng stems and brused or yeow eaves.
Wash spnach n penty of cod water; f sandy, wash the second tme,
then spn dry. (or dy on paper toweng. And water eft on the
eaves w hep t to wt qucky.)
Heat o n arge saute pan over medum-heat. Add garc and emon
|uce. Saute for 1 mnute.
Turn heat to hgh. Add spnach, 1/4 ts sat and a few pnches of
pepper. Wt spnach, tossng wth tongs to coat eaves wth hot o
and garc. Toss n pne nuts. Add more sat and pepper f DISIRED.
Serve mmeduatey.
TO TOAST PINE NUTS: The nuts can burn qucky, so keep eye on the
pan. Pace nuts n dry sket and toast them over very ow dry
sket and toast them over very ow heat, strrng or shakng the
pan as needed unt they're goden and fragrant, about 5 mnutes.
Source: "Feds of Greens" Cookbook and appeared n the San Dego
Unon on ths day, May 12, 1994
Tte: Sugar Free Chocoate Banana Cream Pe
Yed: 1 servngs
--------------------------FILLING-------------------------------
1 pk Sugar free chocoate puddng 2 1/4 c Mk
2 Bananas
---------------------------CRUST--------------------------------
6 tb Peanut butter 2 c Rce crspes
Page 456
1 tb Honey
--------------------------TOPPING-------------------------------
1 Coo whp ght
Mx peanut butter wth honey. Then mx n rce crspes. Press n pe
pate wth meta spoon,bud up edge. Sce banana over crust. Then
mx puddng wth mk and spread over bananas. Top wth Coo Whp.
Use Sugar free nstant chocoate puddng mx.
Posted by MARGE NEMETH, Prodgy ID# GNFK05B.
Tte: Eggpant wth Tomatoes
Yed: 1 servngs
----------------UCSD HEALTHY DIET FOR DIABET---------------------
2 Thn sces Eggpant (50gm) 1/2 ts Chves, chopped (2gm)
2 ts Butter (10gm) Sat and pepper to taste
1/4 c Canned tomatoes (50 gm)
Brown the eggpant n butter. Add sat and pepper. Heat tomatoes n
a separate pan and pour over eggpant. Sprnke wth chopped chves.
Food vaue entre recpe Carbohydrates 15 grams proten 2 grams fat 8
grams caores 100 gm=grams
Posted 09-13-93 by LAURIA BROWN on F-Gourmet
Tte: Bg Cooke - WW - #2
Categores: Dabetc, Cooky/bars, Desserts, Low-fat/ca
Yed: 2 servngs
1 1/2 oz Oatmea; dry 2 tb Peanut butter; (chunky)
1/3 c Nonfat dry mk 1 ts Vana
1 ts Bakng powder 1/2 Banana;(mashed)(adds sweet)
1 ts Cnnamon 2 tb Water; (maybe 3 T)
2 tb Rasns
Page 457
Combne a. Dvde nto 2 cookes on a sprayed bakng sheet. Bake at
350 F. for 5-8 mn. Do not over-bake. Ths makes 2 soft cookes. 1
cooke = 1 bread, 1/2 mk, 1 proten, 1 fat & 1 frut.
Tte: Ded Asparagus
Yed: 4 servngs
2 b Asparagus, fresh; cooked or 1/3 c Pcke, d; chopped
-2 (15oz) cans asparagus 1 Garc cove; crushed
1/2 c O, ove Lettuce
1/2 c Pcke, d; qud of
Pace draned asparagus spears n a fat casseroe dsh wth a cover.
Mx ove o, pcke qud, pckes, and garc; pour over the
asparagus. cover and et marnate for at east 1 hour before servng;
dran. Serve on ettuce.
Food Exchanges per servng: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGES.
(Agan t cas for 1/2 cup o, but cut back on the fat to make t at
even ess then 1 fat exchange.)
SOURCE: Southern Lvng Magazne, sometme n 1973. Typed for you by
Nancy Coeman.
Tte: Green Beans wth Mushrooms
Yed: 6 servngs
2 b Green beans, fresh; 1"peces 1 ts Sugar
3 c Water, sated; bong 3 oz Mushrooms, sced canned
1 ts Sat 1/2 c Butter; meted
Pace beans n saucepan contanng bong wated water. Add sat and
sugare. Cover and smmer for 30 mnutes; dran. Saute mushrooms n
butter and add to beans.
Nancy O'Bron NOTE:
(Nancy O'S note: 1/2 Cup of butter I sure woud use margarne and
woud, for sure, cut back on t even though I swtched to margarne
MAKE IT WORK. I fnd t s reay mportant to fx them vegges that
are taste for the det.....)
NANCY C'S NOTE: Yes, the recpe DOES ca for 1/2 cup butter. Ths
seems excessve to me so I' probaby |ust use a tabespoon or two.
Page 458
(Sorry Nancy C. not me!!! It w be 1 to 2 tabespoon margarne for
me)
SOURCE: Southern Lvng Magazne, sometme n 1973.
Typed for you by Nancy Coeman.
Tte: Brusse Sprout Orenta
Yed: 6 servngs
2 b Brusse sprouts; washed 1/2 ts Seasoned sat
Water, sated 1 tb Butter (or marg.)
1 ts Soy sauce 5 oz Water chestnuts; dran/sce
Smmer brusse sprouts, covered, n a sma amount of sated water for
about 8 to 10 mnutes or unt tender; dran. Add other ngredents
and heat. Serve hot.
Nancy Coeman.
Tte: Spced Rce Paf
Yed: 6 sweet ones
1 c Brown basmat rce; 1 Cnnamon stck;
1 tb Vegetabe o; 1 ts Vegetabe o;
1 sm Onon; chopped 1 tb Rasnes;
1 c Garc; mnced 1 tb Amonds; banched svered
4 Whoe coves; -=OR=-
1/8 ts Sat; 1 tb Pne nuts
2 c Chcken broth broth;
Soak rce 2 hours to shorten cookng tme. Rnse and dran. In a
arge non-stck saucepan, heat 1 tabespoon, heat 1 tabespoon o
and saute onon and garc unt tender, 2 to 3 mnutes. Add coves
and cook 1 mnute. Add rce and str to coat. Add sat, broth and
the cnnamon stck. Brng to a bo. Cover, reduce heat and smmer
20 to 25 mnutes, unt qud s absorbed. Dscard cnnamon stck.
Heat 1 teaspoon o; add rasns and amonds and warm. Mx wth rce
and serve. Food Exchanges per servng: 2 STARCH/BREAD EXCHANGES + 1
FAT EXCHANGE; CAL: 176; CHO: Omg; CAR: 31g; PRO: 3g; SOD: 41mg; FAT:
Page 459
5g;
Tte: Carrot Casseroe
Categores: Dabetc, Sde dshes, Casseroes, Vegetabes
Yed: 1 casseroe
2 cn Carrots; dced/shoestrng 1 sm Bag of potato chps;
1 cn Cream of Mushrooms soup; -crushed
1/2 Onon; fney chopped
Aternate ayers of carrots wth soup and onon mxture n greased
1-quart casseroe. Bake 325 degrees for 20 to 25 mnutes or unt
thoroughy heated. |ust before removng from oven, sprnke wth
crushed potato chps and brown sghty.
NANCY O'BRION NOTES:
(What I woud do, becauce I LIKE mushrooms, I woud |ust add some
fresh mushrooms nstead of cream of mushroom soup and even the bag of
potato chps coud be done away wth. Depends on what t what knd
they are.)
Source: Southern Lvng, Our Best Recpes by Lena Sturges
Tte: Sweet and Sour Onons
Categores: Dabetc, Sde dshes, Casseroes, Vegetabes
Yed: 4 - 6 foks
4 g Onon; sced 1/4 c Margarne; meted
1/4 c Cder vnegar; 1/4 c Bong water;
1/4 c Butter; meted 1/4 c Sugar;
-=OR=- (Woud use sugar substtute)
Sce the onons and arrange n a 1 quart bakng dsh. Mx the rest
of the ngredents and pour over the onons. Bake at 300 degrees for
1 hour. Yed: 4 - 6 servngs
Food Exchange per servng: 1 VEGETABLES EXCHANGES + 1 FAT EXCHANGE
(I woud cut down the margarne to make t, f even that, ower then
the 1 fat exchange to 1/2 fat. I WILL use SUGAR substtute, yes I
woud.)
Page 460
Source: Southern Lvng, Our Best Recpes by Lena Sturges
Tte: Baked Vdaa Onons
Yed: 4 servngs
4 g Vadaa onons 2 tb Margarne
2 tb Butter 1/4 c Garc breadcrumbs
-=OR=-
Cut onon down to the root end n 8 wedges. Do not cut through the
root so onon stays together. Dvde butter n 4 pats and pace one
on top of each onon. Wrap each onon separatey n fo. Sprnke
wth crumbs and sat and ots of freshy ground pepper to taste. Bake
at 350 degrees for 45 mnutes or unt onons are soft. Randy Rgg
Food Exchange per servng: 1 VEGETABLES EXCHANGE + 1 FAT EXCHANGE
(The fat exchange coud and shoud be cut back even more)
NO! NOTES: MAKE IT WORK!!!
Tte: Spnach Saute
Yed: 4 servngs
1 b Spnach, fresh 2 tb O, saad; to 3 tb.
1 g Tomato; peeed and cut n Sat; to taste
-thn wedges Pepper; to taste
2 Garc coves; crushed
Wash spnach thoroughy and dran. Saute tomato and garc n saad
o n a arge sket. Add spnach; cover and cook over ow heat 15
mnutes, strrng once or twce. Add sat and pepper to taste. Cook,
uncovered, 5 to 10 mnutes onger, strrng occasonay.
Nancy O'Bron NOTES:
(I woud cut back on the fat to make even ess.)
SOURCE: Southern Lvng Magazne, Apr, 1977. Typed for you by Nancy
Coeman.
Page 461
Tte: Chocoate Chocoate Chp Cookes
Yed: 36 servngs
3/4 c Vegetabe o 1 1/2 c A-purpose four
2/3 c Sugar 1/3 c Unsweetened cocoa
1 g Egg 2 tb Water f dough s dry
1 ts Bakng powder 1/4 c Chopped wanuts
1/2 ts Bakng soda 1/2 c Semsweet chocoate chps
Beat together the o, sugar, and egg. Add the rest of the
ngredents and str to bend we. Let stand for 10 mnutes. Drop
by spoonfus, about 1 nch apart, onto a ghty oed bakng sheet.
Bake for about 8 mnutes at about 375 F.
My note: Temperature and water are not n the prnted verson of ths
recpe but come from the prevous recpe Peanut Butter Chocoate Chp
Cookes. They dd not need to bake as ong as 12-15 mn.
One cooke - 106 caores, 1 starch/bread, 1 fat exchange 2 g
proten, 18 g carbohydrate, 6 g fat, 124 mg sodum
Ouck & Easy Dabetc Menus by Betty Wedman, M.S., R.D. 1993 ISBN
0-8092-3853-5 Shared and tested wth Granoa sub. for nuts by
Ezabeth Roder Dec 93
Tte: Lght Sour Cream Dp
Categores: Dabetc, Dps
Yed: 1 servngs
1 c 1% ow-fat cottage cheese; 1 1/2 ts Lemon |uce; fresh squezzed
2 tb Buttermk; -or more to taste
In a bender, pace cottage cheese, buttermk and emon |uce. Bend
unt smooth.
Adapted from "Det for a Happy Heart" and appeared n the
San Dego Unon Food Secton, May 19, 1994
.
Tte: Bread Stuffng
Categores: Dabetc, Vegetabes, Poutry, Hodays, Breads/bm
Yed: 4 sweet ones
Page 462
Ingredents: 1 c Hot Water
4 c Dry Bread Cubes; -=OR=-
1 c Ceery; chopped 1 c Turkey Broth
1 Onon, chopped 1/4 ts Back Pepper
2 tb Parsey Leaves, 3/4 ts Ground Sage
-freshy chopped 1/4 ts Dred Mar|oram
1 c Garc, mnced 1/2 ts Dred Thyme
Drectons: Combne a the ngredents n a bow. Toss to mx we.
Stuff nto a 10-pound turkey or four Cornsh hens. Serves 4
Exchange Vaue: 1 Bread Exchange + 1 Vegetabe Exchange
Tte: Stuffed Mushrooms
Categores: Dabetc, Appetzers, Vegetaran
Yed: 1 servng
20 g Whte Mushrooms 3 tb Dry Sherry
1/3 c Onon, dced Water
2 tb Cornfake Crumbs Parsey Fakes
2 tb Bread Crumbs, fne Sat and Pepper
2 tb Parmesan Cheese, grated Garc Powder (optona)
Wash and cean the mushrooms; then pu off the stems and dce.
Pace the dced stems and onons n a sma bow, and cover wth wax
paper. Wth the mcrowave on HIGH, cook for 45 seconds. Add the
crumbs, cheese, sherry and enough water to mosten the mxture.
Season to taste wth parsey fakes, sat, pepper and garc powder.
Then spoon the fng nto the mushroom caps. Pace them around the
edge of a arge round mcrowave pate.
Cook on MEDIUM for 3 mnutes, turnng the pate every mnute for even
cookng. Serve hot.
One Servng: Caores: 12 Carbohydrates: 3 Exchange: neggbe
Source: Dabetc Mcrowave Cookbook, by Mary |ane Fnsand Sterng
Pubshng (1989), ISBN 0-8069-6957-1,ISBN 0-8069-6960-1 (pbk.)
Tte: Dabetc Bark Candy
Page 463
Yed: 1 batch
1 b Mkcote 1 c Crunchy cerea
-=OR=- Watermeon seeds
1 b Whtecote chocote -any other crunchy food
water. Add cerea and seeds. Bend together thoroughy, then pour
onto waxed paper and spread thny. Let stand unt frm. Break nto
peces.
Recpe from:Ideas Candy Cookbook by Mdred Brand Copyrght-MCMLXXIX
By Mdred Brand, Mwaukee, Ws. 53201 RECIPE CLIPPED By |m Bode
1/93
Tte: Dabetc Cream Cheese Bas
Categores: Dabetc, Candes, Chocoate, Cheese
Yed: 25 peces
1 pk (8 0z. sze) cream cheese Mkcote or whtecoat
bas. Dp bas nto meted whtecote or mkcote chocoate coatng.
Makes about 25 bas.
By Mdred Brafd, Mwaukee, Ws. 53201
Tte: Pumpkn Deght
Yed: 12 servngs,
Graham crackers 1/2 ts Nutmeg
1/4 c Det margarne; meted. 1/2 c Brown Sugar Twn
8 oz Lte cream cheese (soft) 1/2 c Skm mk
1 g Can 100% pumpkn 2 pk Sugarfree Instant Puddng
1 ts Cnnamon -(Vana favor)
1/4 ts Coves 12 oz Lte Coo Whp
1/4 ts Aspce
Pace whoe graham crackers n a 13 X 9-nch pan. Met margarne, and
brush over crackers.
Page 464
Put cream cheese n bow and beat wth eectrc mxer. Mx spces n
pumpkn, and add to cream cheese. Beat together.
Add sugar twn, mk and sprnke n dry puddng mx. Mx n the
pumpkn and cream cheese mxture. Beat unt we bended. Fod n
Coo Whp. Pour n pan, and spread over crackers. Cover wth pastc
wrap, and refrgerate overnght
FROM: LORI NORMAN
Tte: One Dsh Pork Chop Dnner
Categores: Dabetc, Meats, Vegetabes, Man dsh
Yed: 8 sweet ones
8 Pork chops 1 b Sma whoe onons
-(1/2 nch thck) -=OR=-
1/3 c A-purpose four 1 sm |ar whoe onons,
1/4 c Butter or margarne -draned (16 oz.)
Sat and pepper to taste 1 b Carrots, peeed cut
2 c Appe |uce, dvded -nto 3 nch peces
2 b Sma red potatoes 6 c To 8 C Shredded cabbage
Coat pork chops n four; reserve excess four. In a arge dutch oven
met butter over medum-hgh heat. Brown chops on both sdes. Season
wth pepper and sat f desred. Remove and set asde. Str reserved
four nto pan; cook and str unt paste forms. Graduay wsk n 1
1/2 cups appe |uce; bend unt smooth. Return chops to dutch oven;
cover and bake at 350 degrees for 30 mnutes. Add potatoes, onons,
carrots and remanng appe |uce. Cover and bake 30 mnutes onger.
Top wth cabbage; cover and bake 1 to 1 1/2 hours or unt the pork
chops are tender, bastng occasonay wth |uces. Yed 8 servngs.
Dabetc Exchanges: One servng prepared wth margarne and wthout
addtona sat equas: 2 meat, 2 starch, 2 vegetabe, 2 1/2 fat,;
aso 464 caores, 333mg sodum, 56 mg choestero, 43 gm
SOURCE: *Pat Waymre, Yeow Sprngs, OH, Country Woman Magazne
May/|une 93 POSTED BY: |m Bode 11/93
Tte: Goden Potato Ros
Categores: Dabetc, Breads/bm, Vegetabes
Yed: 1 batch
1 pk Actve dry yeast (1/4 oz.) 1/2 c Sugar
Page 465
1/2 c Warm water 2 ts Sat
-(110-115 degrees F.) 8 c To 8 1/2 C A-p four,
1 c Mk -dvded
3/4 c Shortenng or margarne 2 Eggs, beaten
1 1/4 c Leftover mashed potatoes
Dssove yeast n water; set asde. In a saucepan, combne mk,
shortenng, and potatoes; cook and str over ow heat |ust unt
shortenng s meted. Remove from the heat and pace n a arge bow
wth sugar, sat, 2 cups of four and the yeast mxture. Add eggs;
mx we. Cover oosey and aow to stand for 2 hours (the dough
w be ke a sponge). Str n enough of the remanng four to make
a soft dough. Turn out onto a foured surface and knead unt smooth
and eastc, about 6 mnutes. Pace n a greased bow, turnng once
to grease top. Cover and et rse n a warm pace unt doubed,
about 1 hour. Punch down and dvde nto thrds. On a foured surface
ro each porton nto a 12 nch crce. Cut each crce nto 12 pe
shape wedges. Begnnng at the wde end, ro up each wedge. Pace
ros, pont sde down, on greased bakng sheets. Cover and et rse
30 mnutes or unt neary doubed. Bake at 400 degrees F. for 15
mnutes or unt goden. Yed: 3 dozen.
Dabetc Exchanges: One ro (prepared wth skm mk and margarne)
equas 1 1/2 starch, 1 fat; aso, 170 caores, 168 mg sodum, 12 mg
choestero, 28 gm carbohydrate, 4 gm proten, 5 gm fat.
SOURCE*Non Ruegner, SatLake Cty, UT, Country Woman
Magazne,Sept/Oct93 POSTED BY: |m Bode 12/93
Tte: Chunky Vegetaran Ch
Categores: Dabetc, Vegetaran, Ch, Beans, Soups/stews
Yed: 11 sweet ones
1 md Green pepper; chopped 1 cn Pnto beans, rnsed draned
1 md Onon; chopped -(15 oz.)
3 c Garc; mnced 1 cn Whoe kerne corn, draned
1 tb Cookng o -(11 oz.)
2 cn Mexcan stewed tomatoes, 2 1/2 c Water
-undraned (14 1/2 oz. ea.) 1 c Uncooked ong graned rce
1 cn Kdney beans, rnsed draned 1 tb To 2 Tb Ch powder
-(16 oz.) 1 1/2 ts Ground cumn
In a Dutch oven, saute green pepper, onon and garc n o unt
tender. Str n a remanng ngredents; brng to a bo. Reduce
heat; cover and smmer for 25-30 mnutes or unt rce s cooked,
strrng occasonay. If thnner ch s desred, add addtona
water. Serves 11.
Dabetc Exchanges: One servng (1 cup) equas 2 starch, 2 vegetabe;
Page 466
aso, 191 Caores, 616 mg Sodum, 0 Choestero, 38 gm carbohydrate,
7 gm proten, 2 gm fat.
SOURCE:*Taste of Home Magazne Oct/Nov 93 POSTED BY: |m Bode 12/93
Tte: Creoe Steak
Categores: Dabetc, Meats, Man dsh, Rce, Vegetabes
Yed: 1 servng
Ingredents: 1 c Onon; chopped
2 b Lean round steak 1/3 c Green pepper; chopped
1/4 c Four 1 cn (16 ounces) tomatoes;
2 ts Sat 1/2 c Raw rce;
2 ts Paprka 1 c Condensed beef broth
1/2 ts Pepper 1 c Water
3 tb Vegetabe o
Drectons: Cut steak nto 7 equa servng peces. Mx four, sat,
paprka, and pepper, dredge meat n mxture. Heat o n a arge
fryng pan. Lghty brown onons and green peppers and remove from
o. Brown meat n remanng o. Cover meat wth onons and green
peppers. Cut up tomatoes and add wth ther qud to meat. Sprnke
rce nto pan.; add broth and water. Mx thoroughy. Brng to a
bo, turn heat down, and cover tghty. Smmer 1 1/2 hours or unt
meat s tender, strrng occasonay.
To hep cut down on cookng tme I purchase the tenderzed round
steak. I aso use Mnute Rce.
: Nutrtve vaue per servng: CHO 21 gm., PRO 30 gm., FAT 22
gm.
Caores 409, Sodum 1018 mg.
: Food Exchanges per servng: 4 Medum-Fat Meat Exchanges
pus 1
Bread Exchange pus 1 Vegetabe Exchange
Tte: Chrstmas Stoen
Categores: Dabetc, Breads/bm, Nuts/grans, Fruts, Hodays
Yed: 15 servngs
Ingredents: 1/2 c Four
1/2 c Rasns, dark or goden 1/2 c Margarne
1/4 c Dred Aprcots, chopped 2 tb Sugar
1/4 c Unsweetened Appe |uce 1/4 ts Sat
Page 467
-=OR=- 1/4 ts Amond Extract
1/4 c Rum 1 ts Lemon Rnd, grated
1 pk (or 1 tb) Actve Dry Yeast 1 c To 1-1/2 cup Four
1/3 c Mk, heated to ukewarm 1/2 c Sced Banched Amonds
-(105 to 110 degrees) 1/2 c Low-Sugar Aprcot Preserves
Drectons:
Combne the rasns, aprcots and appe |uce (or rum) n a bow.
Let soak overnght or for at east 4 hours. Combne the yeast, mk
and the 1/2 cup of four n a bow. Mx unt smooth and the mxture
ooks ke thnk mashed potatoes. Cover the bow wth a damp coth
and et rse n a warm pace for 10 mnutes, or unt doubed n buk.
Meanwhe, cream the margarne, sugar, sat, amond extract and emon
rnd. Beat n the yeast mxture and 1-1/4 cups of the four. Turn
the dough out onto a ghty-foured surface and knead n about 1/4
cup more four, or unt the dough s soft. Knead for 3 mnutes.
Put n a greased bow, cover wth a damp towe and et rse n a warm
pace unt doubed, about 1-1/2 to 2 hours.
Once the dough has doubed, knead n the rasn mxture and amonds.
Knead unt we mxed. Ro the dough nto a rectanguar 12- by
6-nch shape. Ro up |ey ro fashon. Pace on a ghty-oed
bakng sheet and et rse about 30 mnutes. Bake n a 375-degree
oven for 25 to 30 mnutes, or unt goden brown.
Coo partay on a wre rack. Gaze the coo but not cod stoen
wth the aprcot preserves. Serves 15
Sodum:
116 Potassum: 121 Choestero: 0
Tte: Creamed Soup Mx
Categores: Dabetc, Soups/stews, Master mx
Yed: 3 cups mx
2 c Instant nonfat dry mk pwdr 1 ts Dred, crushed bas
3/4 c Cornstarch 1 ts Dred, crushed thyme
1/2 c Inst.ow-sod.chcken bou. 1/2 ts Pepper
2 tb Dred onon fakes
3 cups mx = equvaent to nne 10 oz cans of soup.
Combne a ngredents. Mx and store n artght contaner. To
use, combne 1/3 cup mx wth 1 1/4 cup water n a saucepan. Cook
Page 468
and str unt thckened. Add 1/4 cup chopped ceery OR 1/4 cup
chopped fresh mushrooms f desred.
1/3 cup mx = 96 caores, 1 starch/bread exchange 18 grams
carbohydrate, 5 grams proten, trace fat, 310 mg sodum
Adapted from Exchanges For A Occasons by Maron Franz, 3rd ed. 1993
Shared but not tested by Ezabeth Roder |an 94.
Tte: Mexcan Gouash
Categores: Dabetc, Meats, Man dsh, Pasta, Crockpot
Yed: 4 servngs
1/2 b Lean ground beef; 1 1/2 c Raw macaron;
1/2 c Onon; chopped 1/4 ts Garc powder;
1/4 c Green pepper; chopped 1/4 ts Pepper;
3 c Tomato |uce; Hunt's No Sat 1/4 ts Ch powder;
Add Macaron to bong water and cook for 7 mnutes. Cook the frst 3
ngredents n cast-ron sket unt meat s brown and vegetabes
are tender. Dran off fat. Add tomato |uce, macaron, and spces.
Smmer unt qud s amost absorbed.
Note: Served wth a saad, ths makes a decous mea.
Exchanges: Bread 2, Meat 2, Vegetabe 1.
Tte: Meat Cakes
Categores: Dabetc, Meats, Man dsh, Fruts, Breads/bm
Yed: 18 meat oave
1 1/2 b Lean ground beef 2 ts Worcestershre sauce
1/2 b Buk Itaan sausage 1/2 ts Dred sage
1/2 c Mnced onon 1 c Unsweetened appesauce
1 ts Itaan seasonng 1/2 c Whoe wheat bread crumbs
1 ts Sat 1/2 c Unprocessed bran
Page 469
Preheat oven to 350 degrees F.
Mx a ngredents together we.
Pace 1/3 cup (2 oz.) mxture n each of 16 muffn cups.
Bake at 350F. unt done, about 1 hour. Remove from muffn tns.
Serve hot or cod. Note: Nce for a pcnc.
Yed: 16 meat cakes Nutrent anayss of
1 meat cake: 1/2 starch/bread exchange; 2 ean meat exchanges;
150 Caores; 12 g proten; 8 g fat; 8 g carbohydrate; 360 mg sodum;
41 mg choestero.
Source: The Compete Dabetc Cookbook by P| Paumbo,MD and |oyce Day
Marge, MS
Posted by Dar Rans Reposted by |ohn Davs
Tte: Super French Toast
Categores: Dabetc, Breakfast, Breads/bm
Yed: 8 sces
2 Eggs; 1/4 c Ground pecans;
1/4 c Orange |uce; 3 tb Margarne;
1/4 ts Sat; 8 s Whoe wheat bread;
1/2 c Cornfakes; crushed -=OR=-
1/4 c Wheat germ; 8 s French bread;
Beat the eggs, orange |uce, and sat n a fat bow wth a fork or
whsk unt bended. Mx the cornfakes, wheat germ, and nuts n a
pe pan or cake pan.
Heat the margarne n a arge sket. Dp bread sces nto egg
mxture and then nto cornfake mxture, coatng both sdes. Pace
n sket as many peces as w ft comfortaby n 1 ayer (2 or 3
batches may be needed).
Cook unt brown on both sdes, turnng sces carefuy wth wde
spatua. Keep fnshed toast warm f cookng more batches.
Yed: 8 sces
Nutrent anayss of 1 sce: 1 starch/bread; 1 medum-fat meat
exchange; 1 fat exchange; 205 Caores; 9 g proten; 12 g fat; 18 g
carbohydrate; 374 mg sodum; 66 mg choestero. Source: The Compete
Dabetc Cookbook by P| Paumbo, MD and |oyce Day Marge, MS. Posted
by Dar Rans
Tte: Chcken Barey Soup (Low Ca)
Categores: Dabetc, Soups/stews, Low-fat/ca, Man dsh, Poutry
Page 470
Yed: 8 servngs
3 b Chcken, Cut n peces 1/2 c Fney chopped carrot
1/2 c Uncooked barey 1/2 c Chopped fresh parsey
9 c Water 1 tb Sat
2 tb Lemon |uce 1/2 ts Pepper, freshy ground
3 Ceery staks wth eaves 1/4 ts Ceery seed
1 sm Onon 1 1/2 c Green beans cut, fresh
1/2 c Chopped onon
Pace chcken, water, eaves from ceery and sma onon n a arge
saucepan. (Reserve ceery staks.)
Cover saucepan and brng to a bo; reduce heat and smmer 1 1/2 hours
unt chcken s tender. Remove chcken. Stran broth nto bow;
ch unt fat sets on top. Remove fat.
Remove skn and bones from chcken, dscard. Cut chcken nto
bte-szed peces, set asde. (My note: f you want ess than 8
servngs, freeze extra broth and chcken separatey n mea-szed
portons.)
Return broth to saucepan. Chop reserved ceery staks, add to broth
wth chopped onon, carrot, parsey, barey, emon |uce, seasonngs.
Cover and smmer 20 mn.
Add fresh green beans and chcken; contnue cookng 15 mn or unt
beans are tender. Each servng 1 1/2 cup.
11 g carbohydrate, 14 g proten 5 g fat, 145 caores 2 Proten
Choces, 1 frut & veg. choce
Source: Choce Cookng c. 1986 Canadan Dabetes Assocaton Shared
by Ezabeth Roder, tested Sept 93 wth substtutons. From the
fes of A Rce, North PoeAaska, Feb 1994
Tte: Gazed Sweet Potatoes
Yed: 8 sweet ones
2 1/2 b Fresh sweet potatoes; 2 tb Sweet'n Low brown sugar
1/4 c Margarne; -substtute
2 tb Brown sugar; packed to 1/2 c Pecans; chopped
-measure.
Cut sweet potatoes n haf crosswse. Pace n arge pot wth ghty
sated water to cover. Brng to a bo and bo unt tender, about
so mnutes. Dran Preheat oven to 350 degrees. When potatoes are
coo enough to hande, cut crosswze n 1/4 sces. Spray 1 1/2
Page 471
quart bakng dsh wth non-stck cookng spray. Pace haf the
potatoes n the bakng dsh, top wth margarne, haf brown sugar and
haf the Sweet' n Low Brown. Repeat. Top wth chopped pecans. Bake
20 - 25 mnutes or unt pecans begn to brown. Makes 8 Servngs.
Caores: 250 per servng.
Caores saved: 105 per servng.
Souce: From the box of Sweet'n Low Brown
Tte: Mark's Eggess Pancakes
Categores: Dabetc, Breakfast, Pancakes, Vegetaran
Yed: 4 servngs
1 c Whoewheat four 1 ts Bakng soda
1 c Whte four Sat, optona
3 tb Wheat germ Sugar, optona
2 tb Cornstarch Water to mx
2 tb Bakng soda
Combne a the dry ngredents. Add water, startng wth 1/2 c &
beatng we. Add enough water t you have the consstency
desred. If you prefer thcker batter, add ess water, thnner
batter, add more water.
Fry n a very ghty oed sket t brown, fp & contnue to
cook the other sde.
VARIATION: Substtute the whoewheat four wth met four, or
buckwheat & omt the wheatgerm.
Recpe by Mark Sattery. Based on an dea from the Toronto
Vegetaran Food Far September, 1993.
Tte: Asparagus wth Red Pepper Sauce
Yed: 4 servngs
1 b Asparagus Staks; (you mght want to try
3 g Large Red Peppers Rce vngegar)
3 1/2 tb Ove O 1/2 ts Fresh Thyme Leaves
1 tb Basamc Vnegar Sat & Pepper
Pee the asparagus f necessary and cook the staks n ghty sated
water for 4 to 8 mnutes, dependng on thckness, or unt fork
Page 472
tender but st frm. Dran under cod water and set the staks
asde. Bro the peppers on a sdes unt ghty scorched. Pace
the cooked peppers n a paper bag for 10 mnutes. Remove the peppers
and pee off the skn. Cut open the peppers and remove the stem,
seeds and whte fesh. Puree the peppers n the food processor. Mx
n the ove o, Basamc Vnegar and thyme. Taste for seasonng and
add sat and pepper f desred. Pace equa amount of the puree on 4
servng dshes. Top wth equa amounts of asparagus.
(I woud cut back even more on the fat, ony usng what s
neccesary...)
Tte: Oga's Pumpkn Pe
Categores: Dabetc, Pes, Hodays
Yed: 6 servngs
1 1/2 c Cornfakes 2 pk Detetc Butterscotch Or
1 ts Det Margarne; Meted -Vana Puddng
1 tb ;Hot Water 1 c Pumpkn; Canned Or Fresh
1/2 c Detetc Mape Syrup -Cooked
1 c Nonfat Mk 1 g Egg
Preheat the oven to 325 Degrees F. Crush the cornfakes. Mx the
margarne and water, bendng we, then add to the cornfakes, mxng
we. Spread the mxture eveny n a 9-nch pe pan, pressng frm
around the edge wth a spatua. Bake for 8 to 10 mnutesn the oven,
remove and et coo to room temperature. Bend the remanng
ngredents n a saucepan and cook, over medum heat, whe strrng
constanty, unt t reaches a bo. Coo to room temperature and
then pour nto the pe she. Ch for at east three hours before
servng.
Exchanges per servng: 1 servng = 1 1/2 breads. Caores per
servng: 110
From Recpes For Dabetcs by Be Ltte
Tte: Pumpkn Pe
Categores: Dabetc, Pes, Desserts, Hodays
Yed: 8 servngs
--------------------PUMPKIN PIE FILLING-------------------------
1 1/2 c Pumpkn; Canned Or Fresh 1/4 ts Ground Nutmeg; Or To Taste
Page 473
-Cooked 1/4 ts Ground Coves; Or To Taste
Non Nutrtve Sweetener 2 g Eggs; Sghty Beaten
-Equvaent To 3/4 C 1 1/4 c Nonfat Mk
-Sugar 2 c Nonfat Evaporated Mk
1/2 ts Sat ;Pastry For One 9-Inch Pe
1 1/4 ts Cnnamon -Crust, Unbaked
1/2 ts Ground Gnger; Or To Taste
-------------------------PIE CRUST------------------------------
1 1/3 c Four; Sfted 1/2 c Det Margarne; Meted
1/2 ts Sat 2 tb ;Cod Water
Preheat the oven to 400 Degrees F. Combne the pumpkn, sweetener,
sat, and spces, bendng we then bend n the eggs, mk, and
evaporated mk. Pour nto the unbaked pastry she and bake unt a
knfe nserted between the center and outsde come out cean. Coo
to room temperature before servng.
Exchanges Per Servng: 1 Servng = 1/4 Lean Meat, 3/4 Mk, 1/6 Bread
Caores Per Servng: Fng = 135 Pastry = 110
Pe Crust:
Sft the four and sat together, then drbbe th margarne over the
surfae. Str, wth a fork, unt competey mxed then add the water
to the margarne-four mxture and str unt a smooth ba f
formed. Ro out the dough to ft the pe pan. Pace n the pe pan
and fue the edges wth the fork. Refrgerate f the crust s to be
fed pror to bakng. If baked unfed, make severa cuts wth a
sharp knfe n the bottom and sdes of the crust. Bake at 450
degrees F for 13 to 15 mnutes or unt goden brown.
Exchanges Per Servng: 1/8 Crust = 1 Bread, 1 1/2 fat Caores Per
Servng: 130
Tte: Fast Paf
Categores: Dabetc, Nuts/grans, Beans, Vegetaran, Rce
Yed: 4 servngs
1 c Onons; chopped 4 c Water
3 c Garc 2 c Ouck brown rce; qunoa,
2 Tomatoes; chopped -or couscous
1 b Beans; canned
Saute onons and garc n ove o unt tender. Add tomatoes,
beans, water and gran. Season wth herbs and spces of your choce.
Cook unt the gran s tender. Serve wth tossed saad.
EXCHANGE (I woud cut back on the beans to make t count as 1
Page 474
starch/bread) (I aso woud use a combnton of couscous & qunoa and
even add any free
vegetabes. Ths woud be great to make ahead and take to work n
the summer tme.)
From Vegetaran Tmes Typed by Lsa Greenwood
Tte: Dabetc Cream Cheese Bas
Yed: 25 servngs
1 pk (8 0z. sze) cream cheese Mkcote or whtecoat
bas. Dp bas nto meted whtecote or mkcote chocoate coatng.
Makes about 25 bas.
By Mdred Brand, Mwaukee, Ws. 53201
Tte: Datetc Met-Away Mnts
Yed: 100 servngs
1 1/2 b Fney chopped mkcote 3 Or 4 drops pepermnt o
-chocoate coatng Mkcote chocoate
2/3 c Meted vegetabe shortenng
In the top of a doube boer, met mkcote coatng over hot, not
bong, water. Add shortenng and pepermnt, a tte at a tme,
beatng we after each addton. Ch chocoate mxture n the
refrgerator unt of a soft custard consstency. Pace n a mxng
bow and beat for 30 seconds. DO NOT OVERBEAT. Pour nto a waxed
paper-ned 10 x 13-nch pan. Cover wth waxed paper and tap pan to
eve mxture. Pace n refrgerator unt frm but not hard. Cut
nto squares. Dp n meted and cooed mkcote coatng. Makes about
100 peces.
By Mdred Brand, Mwaukee, Ws. 53201
Page 475
Tte: Marnated Ceery, Heenc Stye
Categores: Dabetc, Vegetabes, Vegetaran
Yed: 3 servngs
1 bn Pasca ceery; 4 cups -sprgs
1/3 c Ove o 2 Parsey, fresh, sprgs
1 Lemon; |uce of -chopped
2 tb Fenne eaves, fresh;chopped Whte pepper; freshy ground
1 Thyme, fresh sprgs;up to 2
------------------------FOR GARNISH-----------------------------
Lemon sces Fenne eaves
1. Scrape ceery ghty. Usng a sharp knfe, cut staks dagonay
nto 1 1/2 nch peces. Cut arger peces n haf engthwse.
2. To make the marnade: In a saucepan, combne the o, emon |uce,
herbs, seasonngs, and 1/2 cup water. Brng to a bo.
3. Drop the ceery nto the marnade. Str, and add ony enough water
to haf cover the ceery. Invert a dsh over the ceery. Cover pan
and smmer for 10 mnutes or unt crsp-tender. Coo n the marnade.
4. Store, marnade and a n a covered gass |ar n the refrgerator.
Serve cod, garnshed wth the emon and fenne.
Nutrents for 1/2 cup Caores: 37 Exchanges: 1/2 vegetabe; 1/2 fat
: g mg carbohydrate: 2 potassum: 122 proten:
neggbe sodum: 38 fat: 3 choestero: 0 fber: 1
SERVES: 3 SOURCE: _Dabetc Cookng Around the Word_ by Vma
Lacouras Chantes posted by Anne MacLean
Tte: Carrot, Zucchn and Potato Shreds
Yed: 4 servngs
2 Bakng potatoes; peeed 2 tb Margarne;
2 sm Carrots; peeed 1 ts Dred bas;
2 md Zucchn; Sat
2 tb Butter; Back Pepper; freshy ground
-=OR=-
Grate the potatoes. Rnse wth cod water, dran we and pat dry.
Grate the carrots and zucchn and combne wth the potatoes, Met
the butter n a arge sket on medum-hgh heat. When szzng, add
the vegetabes and saute for 2 mnutes. Add the bas, ower the heat
to medum, cover and smmer for 7 to 10 mnutes, or unt the
vegetabes are tender. Season wth sat and pepper.
Page 476
Source: Fast & Fresh by Lucy Waverman
EXCHANGE + 1 FAT EXCHANGE(YEA! RIGHT! You know me by now, CUT BACK ON
THE FAT.) (rght at ths monent I thnk zuccn s a freeby. I am
very excted to try ths one and SOON)
From the coecton of Karen Deck
Tte: Potato Creoe
Yed: 4 servngs
1/4 c Vegetabe o Sat and freshy ground
3 Potatoes; peeed and sced Back pepper to taste
1 Onon; sced 1 ts Dred thyme
2 c Tomatoes; chopped Pnch cayenne pepper
Heat the o n a arge sket on medum heat. Add the potatoes and
onon and saute for 10 mnutes.
Add the tomatoes, sat, pepper, thyme and cayenne. Brng to a bo,
then reduce the heat, cover and smmer for 30 mnutes, or unt the
potatoes are tender and the sauce has thckened.
Source: Fast & Fresh by Lucy Waverman
From the coecton of Karen Deck
Tte: Peach Ice Tea
Yed: 4 nce foks
4 Reguar tea bags; -Toran
3 ts Peach syrup; such as Monn Sugar to taste
-=OR=- (sugar sub)
3 ts Mango syrup; DaVnc or
Brew tea. Let coo. Add favorng. Add ce. Sweeten to taste.
Source: The San Dego Unon Food Secton, May 23. 1994
Page 477
Tte: Herba Ice Tea
Yed: 4 nce foks
1 ga Ftered water; -emon, etc.
3 Favored herba tea bags; Sugar to taste;
-peprermnt, strawberry,
Pace tea bags n water. Let steep overnght. Add ce. Sweeten to
taste.
Source: The San Dego Unon Food Secton, May 26, 1994
Tte: Frut Ice Tea
Yed: 4 nce foks
1 qt Strong tea, cooed Sugar to taste
1 1/2 c Frut |uce; (sugar sub)
Combne tea wth frut |uce. Add ce. Sweeten to taste.
Food Exchange per servng: 1 FRUIT EXCHANGE (3/8 c per servng)
(A sweet one coud have 2 to 3 servngs per day.)
Source: The San Dego Unon Food Secton, May 26, 1994
Tte: Pcked Spnach
Yed: 4 servngs
2 c Spnach; torn 1/3 c O, vegetabe; to 1/2 cup
1 c Tomato; chopped 2 s Bacon; cooked and crumbed
1/4 c Green pepper; chopped Lettuce eaves; opt.
1/4 c Vnegar
Combne frst 5 ngredents, tossng genty. Ch at east 15
mnutes. Sprnke bacon over top; serve on ettuce eaves, f desred.
Nancy Coeman.
Page 478
Tte: Caufower-Brocco Medey
Yed: 6 servngs
1 Caufower head 1/3 c Vnegar
1 bn Brocco 1/4 c Sugar
2 sm Onons; sced and separated 1/2 ts Sat
-nto rngs 1/4 ts Pepper
1/2 c Mayonnase 2 s Bacon; cooked and crumbed
1/3 c Vegetabe o
Wash caufower, and remove green eaves. Separate the caufower
nto fowerets, scng the arge ones nto bte-sze peces.
Trm off arge eaves of brocco. Remove tough ends of ower
staks, and wash brocco thoroughy. Cut nto bte-sze peces.
Combne vegetabes n a arge bow. Combne remanng ngredents
except bacon; add to vegetabes, tossng genty. Ch severa hours
or overnght. Garnsh wth bacon.
Nancy Coeman.
Tte: Marnated Mushrooms
Yed: 4 servngs
1/2 c O, ove 1/2 ts Sat
3 tb Vnegar, tarragon 1/8 ts Pepper
2 ts Parsey fakes, dred 1 b Mushrooms, fresh; sced
Combne a ngredents except mushrooms n a arge bow; str we.
Add mushrooms, tossng genty to coat. Ch for about 4 to 6 hours
before servng.
Nancy Coeman.
Tte: Tomato Bow
Yed: 8 servngs
Page 479
1/4 c Parsey, fresh; chopped 1 ts Sugar
1/4 c O, vegetabe 1/4 ts Pepper
2 tb Vnegar, cder 1 Garc cove; mnced
2 ts Mustard, prepared 6 sm Tomatoes; frm, rpe, sced
1 ts Sat
Combne the frst 8 ngredents, mxng we.
Pace tomato sces n servng bow, and pour dressng over a.
Cover and et stand at room temperature 20 mnutes before servng.
Nancy Coeman.
Tte: Potatoes Ncose
Categores: Dabetc, Sde dshes, Cheese, Vegetabes
Yed: 6 servngs
1 Garc cove 1/4 ts Crumbed bas eaves
3 md Potatoes, sced thn 1/4 ts Ground nutmeg
3 g Tomatoes (1 1/2 bs) 3 md Red onons (1 b)
3 Sprgs fresh parsey 2 tb Low fat margarne
2 ts Sat 1/4 c Or more shredded ow fat
1/4 ts Crumbed tarragon eaves Swss or Cheddar cheese
1. Preheat oven to 400F. Cut garc n haf engthwse. Wth cut
garc, rub nsde of 1 1/2 quart shaow bakng dsh; set asde.
Pee potatoes; cut nto 1/4 nch sces. Pace n bow of cod water
and set asde.
2. Pee tomatoes (to make ths easer, put n bong water for 30
seconds and then mmerse mmedatey n ce water). Cut nto 1/2
thck sces; set asde.
3. In a sma bow, combne the parsey, 1 tsp sat, tarragon, bas
and nutmeg. Pee and thny sce the onons. Dran potatoes we;
pat dry wth a paper towe. Pace haf the potatoes nto a prepared
casseroe dsh (spray frst wth non-stck spray). Sprnke wth haf
the parsey mxture. Add haf the onons, and haf the tomatoes.
4. Sprnke tomatoes wth 1/2 tsp sat. Repeat ayerng procedure. Cut
margarne nto sma peces and dot onto casseroe. Cover oosey wth
fo.
5. Bake 45 mnutes or unt potatoes are fork-tender. Sprnke top of
casseroe wth cheese, and bake uncovered for 5 mnutes or unt
cheese s meted and ghty browned.
Page 480
Source: Mc Cas Cookng Schoo
Tte: Lemon Herb Potatoes
Yed: 6 servngs
--------------------LEMOM HERB POTATOES-------------------------
6 sm Bakng potatoes; 1 ts D weed;
1/2 c Onon; chopped 1/8 ts Whte pepper;
1 tb Unsated margarne; 1 ts Lemon pee; grated
1 c Garc; Mnced 1 tb Parsey;
1/4 c Skmmed mk; hot Paprka;
-----------------CHEESE LEMON HERB POTATOES----------------------
--------------------------VERATION-------------------------------
1/2 oz Cheese; for each potatoe
1.Bake potatoes unt done. Coo.
2.Saute onons and garc n unsated margarne. Scoop out potatoes
and mash. Beat n onon mxture, hot skmmed mk, emon and pepper.
Mx n d and parsey. Ref skns. Sprnke wth paprka.
3. Bake at 400F for 30 mnutes.
Varaton: add 1/2 oz grated cheddar cheese on top of each potato
before bakng the fna tme.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1/4 FAT EXCHANGE?
(If cheese s used then the fat exchange woud be changed.)?
Source: One of the cookng echo's
Tte: Avocado & Grapefrut Saad
Categores: Dabetc, Saads, Fruts, Vegetabes
Yed: 4 sweet ones
1 md Sze avocado, peeed 1 sm Red onon; thny sced
1 md Pnk grapefrut 4 tb Poppy seed Sauce;
Sce avocado nto 8 wedges. Arrange equa amounts of avocado and
grapefrut on 4 saad dshes and top each wth 2 ono sces. Dress
each saad wth 1 tabespoon sauce.
Food Exchanges per servng: 1 FRUIT EXCHANGE + 1 FAT EXCHANGE; CAL:
137, CHO: 0mg; CAR: 3g; PRO: 17mg; SOD: 109; FAT: 10g;
Page 481
Tte: Bean Sprouts & Cucumbers
Yed: 2 servngs
2 c Bean sprouts; 1 tb Low-sodum soy sauce;
1 c Cucumber; 1 tb Water;
1 tb Appe cder vnegar; 1 tb Toasted sesame o;
1 tb Sesame o; ds Ch powder;
Banch bean sprouts n bong water 1 mnute, dran and et coo.
Pee cucumber, cut n haf, seed and sce thny. Mx wth sprouts.
In a sma bow, mx vnegar, seasame o, soy sauce and water. Toss
wth sprouts. Gransh wth seasame seeds and a dash of ch powder.
Tte: Be Pepper Saad
Yed: 4 sweet ones
1 md Sze red be pepper; 1/2 c Creamy Garc Dressng;
1 md Sze yoow be pepper; 1/4 ts Back pepper;
1 md Sze green be pepper; 2 ts Capers; rnsed draned
Preheat broer. Pace be peppers under broer and ghty char.
turnng to gr a sdes. Remove from broer to a paper bag. Cose
paper bag and set asde. When peppers coo, pee, core, seed and cut
nto strps. Arrange peppers on a patter, aternatng coors so
they form a peta, and spoon dressng over them. Sprnke wth
back pepper. Garnsh wth capers and serve warm or ched.
Food Exchanges per servng: 1 VEGETABLE EXCHANGE; CAL: 30; CHO: Omg;
PRO: 2g; SOD: 67gm; FAT: 0g
Tte: Chckpea Saad
Page 482
Categores: Dabetc, Beans, Vegetabes, Saads
Yed: 4 sweet ones
15 oz (1 cn) chckpeas; 1 c Garc; mnced
-(garbanzos beans) 1/4 ts Hot pepper fakes;
1 Ceery stak; chopped -or to taste
2 Green onon; chopped 4 tb Tasty Tahn Dressng;
Rnce chckpeas, dran and pace n a bow. Add Ceery and green
onons. Combne garc, pepper fakes and dressng. Pour over
chckpeas mxture and toss.
Food Exchange per servng: 1 STARCH/BREAD EXCHANGE + 1 LOW-FAT MEAT
EXCHANGE; CAL: 129; CHO: 0mg; CAR: 2g; PRO: 7g; SOD: 320mg; FAT: 3g;
.
Tte: Coorfu Vegetabe Saad
Yed: 6 sweet ones
1 md Sze head red eaf ettuce; -dced
1 Bunch of radshes; sced 3 Green onons; chopped
1 Carrot; thny sced or 1/2 c Afafa spouts;
-grated 1/4 c Creamy Tofu dressng;
1 md Szed red be pepper;* 1 tb Toasted pne nuts;**
* I used green, red and yeow be pepper...
** And nuts may be used...(pne nuts here cost 5.99 a pound)
Separate ettuce eaves and trm, rnsng we n coo water. Spn
or pat dry, tear n bte-sze peces and pace n a arge saad bow.
Add radshes, carrot, be pepper, green onons and sprouts. Toss
wth dressng and garnsh pne nuts.
CAL: 51; CHO: 0mg; CAR: 7g; PRO: 3g; 77mg; SOD: 77mg; FAT: 3g;
Tte: Indan Cucumber Saad
Yed: 4 sweet ones
3 md Sze cucumbers; 1 ts Ground cumn;
1 c Pan ow-fat yogurt; 1 ts Dred mnt eaves;
Page 483
1 tb Fresh emon |uce
Pee cucumber, cut n haf, dscard seeds and sce thny. Mx
remanng ngredents together, add cucumbers and str together.
Food Exchange per servng: 1 VEGETABLE EXCHANGE; CAL: 37; CHO: 1mg;
Souce: Lght & Easy Dabetes Cusne by Betty Marks.
Tte: Kdney Bean Saad
Categores: Dabetc, Saads, Vegetabes, Beans
Yed: 4 sweet ones
16 oz (1 can) kdney beans; 1 ts D pcke; grated
-rnsed we 2 ts Onon; grated
-=OR=- 1 Egg whte; hard-cooked
16 oz (1 can) pnto beans; rnsed -chopped fney
-we Romane Lettuce eaves;
1 Ceery stak; dced 1/4 c Anchovy Yogurt Dressng;
Mx frst 5 ngredents together ghty. Arrange on ettuce eaves
and top wth a spoonfu of dressng
Food Exchanges per servng: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE
Tte: Lent Vegetabe Saad
Categores: Dabetc, Beans, Vegetabes, Saads
Yed: 6 sweet ones
1 c Red ent; -chopped
3 c Chcken Broth 2 Green onon; chopped
1 Bay eaf; 1/4 ts Hot pepper fakes;
1/4 ts Dred eaf mar|oram; -(optona)
1/4 ts Dred eaf thyme; 1/2 c Water chestnuts; sced
1 ts Vrgn ove o; -rnced, draned
1 md Sze carrot; chopped 1/4 c Basamc vnagrette;
1 md Sze ceery stak;
Rnse ents and pace n a saucepan wth broth, bay eaf, mar|oram
and thyme. Brng to a bo, reduce heat and smmer, uncovered, 30
mnutes or unt tender. Dran n a coander. Heat o n a
Page 484
non-stck saucepan and str-fry vegetabes 3 mnutes. Add ents,
hot pepper, water chestnuts and vnagrette. Serve on a bed of
ettuce eaves. Food Exchnges per servng: 1 VEGETABLE EXCHANGE + 1
STARCH/BREAD EXCHANGE + 1 LOW-FAT MEAT EXCHANGE; CAL: 115; CHO: 0mg;
.
Tte: Summer Saad
Yed: 4 sweet ones
2 g Beefsteak tomatoes; sced 2 tb Parsey; chopped
1 md Sze red onon; sced 1 g Lemon; |uce
2 tb Fresh bas; chopped 2 tb Vrgn ove o;
-=OR=- Pepper to taste;
Arrange tomato sces on saad pates. Layer a few onon rngs on
top of tomatoes. Sprnke wth bas or parsey and dash of pepper.
Mx emon |uce wth o and spoon each sevng.
.
Tte: Poppy Seed Sauce
Yed: 20 servngs
1 c Pan ow-fat yogurt 2 tb Appe cder vnegar;
2 ts Grated orange zest; 1 tb Orange |uce concentrate;
2 ts Grated emon zest; -frozen
2 tb Raspberry vnegar 3 tb Poppy seed;
-=OR=-
In a sma bow, combne a ngredents and str unt we bended.
Ch before servng to deveop taste. Makes about 1 1/4 cup. 20
servngs (1 tabespoon). Serve over fresh frut or fruts and
vegetabes saads. Food Exchange per servng: FREE; CAL: 13; CHO:
0mg; CHO: 1g; CAR: 1g; PRO: 1g; SOD: 9gm; FAT: 1g;
.
Page 485
Tte: Creamy Garc Dressng
Yed: 12 servngs
1/2 c Evaporated skm mk; -frozen
2 tb Fresh emon |uce; 1/4 ts Paprka;
2 g Garc coves; mnced 1/4 ts Whte pepper;
1/4 ts Sat; 2 ds Sesame o;
1 ts Dred d weed; ds Red(cayenne) pepper;
1 ts Appe |uce concentrate;
Pace a ngredents n a bender and process unt smooth. Ch
before servng.
Food Exchange per servng: FREE; CAL: 11; CHO: 0mg; CAR: 2g; SOD:
50mg; FAT: 0g; Makes about 3/4 cup; 12 servngs (1-tb each)
Tte: Tasty Tahn Dressng
Yed: 8 servngs
1/4 c Tahn; 2 tb Fresh emon |uce;
6 tb Water; ds Red (cayenne) pepper;
Tahn, aso caed sesame paste, s avaabe natura food stores.
Ths s nce on fsh, poutry, tofu, omeets or saads.
Bend a ngredents together wth wre whsk. Makes about 1/2 cup.
Food Exchange per servng: 1/2 FAT EXCHANGES;CAL: 27; CHO: 0g; CAR:
1g; PRO: 1g; SOD: 1mg; FAT: 2g; 1/2 cup; 8 servngs (1-tb each)
.
Tte: Creamy Tofu Dressng
Yed: 32 servngs
1 c Frm tofu; (bean curd) 1/4 ts Dred eaf oregano;
Page 486
-sced 1/4 ts Dred eaf mar|oram;
1 g Garc cove; mnced 3 tb Basamc vnegar;
2 tb Low-sodum soy sauce; 3 Green onons; chopped
1 Lemon; |uce wth pup 1/4 c Water; about
Pace tofu sces n a bender or a food processor ftted wth the
meta bade. Add remanng ngredents and ony as much water as
needed to make desred consstencey. Process unt smooth. Makes 2
cups. Food Exchange per servng: FREE; CAL: 9; CHO: 0mg; CAR: 1g;
PRO: 1g; SOD: 1g; FAT: 1g; Makes about 2 cups; 32 servngs (1-tb
each)
.
Tte: Anchovy Yogurt Dressng
Yed: 12 servngs
1/2 c Pan ow-fat yogurt; 1/8 ts Whte pepper;
1 tb Safower; 1 c Garc; mnced
-=OR=- 2 tb Fresh parsey; chopped
1 tb Corn o; 1 tb Anchovy paste;
2 tb Whte vnegar; ds Red(cayenne)pepper
pn Sat;
Exceent dressng for vegetabes, pasta, fsh, or saads.
Pace a ngedents n a bender and process unt smooth.
Refrgerate to bend favors; ad|ust seasonng before servng. Makes
about 3/4 cup. Food Exchange per servng: FREE; CAL: 21; CHO: 2mg;
CAR: 1g; PRO: 0g; SOD: 38mg; FAT: 2g; Makes about 3/4 cup. 12
servngs(1-tb each)
Tte: Basamc Vnagrette
Yed: 12 servngs
1 tb D|on-stye mustard; 1 c Garc; mnced
1/4 c Basamc vnegar; 2 tb Saffower o;
2 tb Water; 2 tb Vrgn ove o;
2 tb Fresh emon |uce Sat & pepper to taste;
Page 487
1/4 ts Dred eaf tarragon;
In a |ar, combne the mustard, vnegar, water, emon |uce, tarragon
and garc. Shake we to combne. Add os and shake agan.
Season wth sat and pepper. Ch before servng. Makes about 3/4
cup. 12 servngs(1-tb each).
Food Exchange per servng: 1 FAT EXCHANGE; CAL: 44; CHO: 0mg; CAR: 1g;
PRO: 0g; SOD: 36mg; FAT: 5g;
Tte: Famy-Favorte Oatmea (Lf)
Categores: Dabetc, Low-fat/ca, Breakfast, Fruts
Yed: 6 servngs
3 c Hot cooked oatmea; -cut nto sma chunks
1/4 c Lght brown sugar; 1/3 c Rasns;
1 ts Cnnamon; 2 tb Wanuts; or pecans, chopped
1 md To arge appe; at room temp
------------------------PER SERVING-----------------------------
2 7/8 x *gm Tota Fat 4 x *gm Fber
3/8 x *gm Sat Fat 7 x *mg sodum
171 x *Cas
Str brown sugar and cnnamon nto cooked oatmea. Add appe chunks,
rasns, and chopped nuts. Serve hot.
From One Mea At A Tme by Martn Katahn
Food & Wne RT |*| Category 7, Topc 8 Message 358 Sat May 29, 1993
A.ENGLISH |A & DaneE| at 23:13 EDT
Tte: Buttermk Mustard Dressng
Yed: 12 servngs
1/2 c Buttermk; 1 Green onon;
1/4 c Pan ow-fat yogurt; 2 ts Lemon zest; grated
2 ts D|on-stye mustard; 2 ts Orange zest; grated
1 1/2 tb Cucumber; peeed seeded ds Whte pepper;
Page 488
-grated
Bend a ngedents together and ch before servng. Makes about
3/4 cup. 12 servngs
Food Exchange per servng: FREE; CHO: 0mg; CAR: 1g; PRO: 0g; SOD: 0g;
FAT: 0g;
.
Tte: Creamy Itaan Dressng
Yed: 6 servngs
1 tb Vrgn Ove o; 1/4 ts Leaf oregano;
1 tb Vegetabe o; 1/8 ts Sat;
4 tb Fresh emon |uce; Pepper to taste
Mx a ngredents together and refrgerate. Shake we before
usng. Makes 1/3 cup = 6 servngs.
Food Exchange per servng: 1 FAT EXCHANGE; CAL: 46; CHO: 0mg; CAR: 1g;
PRO: 0g; FAT: 5g;
.
Tte: Gnger-Soy Marnade
Categores: Dabetc, Sauces, Meats, Fsh, Poutry
Yed: 6 servngs
1/4 c Cder-vnegar; 1 tb Gngerroot; grated
2 tb Low-sodum soy sauce; 1/4 c Orange |uce concentrate;
2 Green onon; 2 tb Fresh omon |uce;
Mx a ngredents together n a sma bow. Use to marnate meat,
fsh, chcken for an hour or overnght, turnng to coat from tme to
tme. Remanng marnade may be used to baste meat whe s cookng.
Makes 3/4 cup = 6 servngs.
Food Exchange per servng: FREE; CAL: 46; CHO: 0mg; CAR: 6g; PRO: 1g;
SOD: 202mg; FAT: 0g;
Page 489
Tte: Itaan Dressng
Yed: 8 servngs
1/4 c Chcken broth 1 c Garc; mnced
1 tb Vrgn ove o; 1/2 ts Dred eaf bas;
2 tb Red wne vnegar; pn Dred eaf thyme
2 ts D|on-stye mustard; Sat and pepper to taste;
Mx a ngredents together n a sma |ar and shake we. Ch
before servng. Makes 1/2 cup = 8 servng.
Food Exchange per servng: FREE; CAL: 17; CHO: 0mg; CAR: 0g; PRO: Og;
SOD: 43mg; FAT: 2g;
.
Tte: Sky-Hgh Rce Saad
Categores: Dabetc, Saads, Rce, Vegetabes
Yed: 6 servngs
3 c Rce, reguar; cooked, cod 3/4 ts Sat
1 c Corn, whoe kerne; cooked, Pepper, back; to taste
-cod 1/4 ts Curry powder
1 c Ceery; thny sced 2 tb Chutney
1/4 c Pepper, green; chopped 1/3 c Dressng, French
1/4 c Oved, stuffed; sced Crsp saad greens
3 tb Onon; mnced 2 Eggs; hard-cooked, sced
1/4 c Pcke, d; chopped
Combne frst 9 ngredents. Str curry powder and chutney nto
French dressng; pour over saad. Toss ghty, and ch unt
servng tme. Mound on crsp saad greens. Garnsh wth sces of
hard-cooked eggs.
Coeman.
Tte: Baked Beef and Rce
Categores: Dabetc, Man dsh, Meats, Casseroes, Rce
Yed: 6 servngs
1 1/2 b Ground beef 1 ts Paprka
1 c Rce, reguar 2 oz Oves, stuffed; sced
Page 490
1 sm Onon; chopped 2 c Tomato |uce
2 tb Bacon drppngs 1 1/2 c Water; bong
1 1/2 ts Sat 1/2 c Cheese, Cheddar; shredded
1/2 ts Pepper
Saute ground beef, rce, and onon n bacon drppngs. Pour off
drppngs. Add remanng ngredents except cheese; mx we. Pace
n a 1-1/2 quart casseroe. Cover tghty; bake at 300 degrees for 1
hour. Uncover; sprnke wth cheese and contnue bakng about 10
mnutes or unt cheese s meted.
Coeman.
Tte: Mushrooms and Rce
Categores: Dabetc, Rce, Vegetabes, Sde dshes
Yed: 6 servngs
3 oz Mushrooms, sced ds Pepper, whte
2 tb Butter (or marg.); meted 1/4 c Sherry
1/2 ts Sat 3 c Rce; hot, cooked
Dran mushrooms, reservng qud. Saute mushrooms n butter about 5
mnutes. Add sat, pepper, and sherry; smmer about 5 mnutes. Str
n rce; add qud draned from mushrooms and heat thoroughy.
Coeman.
Tte: Festve Orange Rce
Categores: Dabetc, Sde dshes, Rce, Vegetabes, Fruts
Yed: 6 servngs
2 tb Onon; mnced 1 c Orange |uce
2/3 c Ceery; chopped 1 1/2 c Water
3 tb Margarne; meted 1 1/4 ts Sat
1 c Rce, reguar; uncooked 1/8 ts Thyme
2 tb Orange rnd; grated
Saute onon and ceery n margarne n saucepan unt tender. Add
remanng ngredents; brng to a bo. Lower heat; cover and smmer
about 20 mnutes or unt rce s tender. Remove from heat; toss
ghty wth a fork. Repace cover and et rce stand unt dry,
about 5 to 10 mnutes.
Page 491
Coeman.
Tte: Marnated Cucumbers
Categores: Dabetc, Vegetabes, Saads, Sde dshes
Yed: 6 servngs
6 g Cucumbers, sced 1/2 t Seasoned sat;
1 g Onon; chopped 2 tb Ove O;
3/4 c Rce vnegar; 1/8 tb Pepper; coarsy ground
Combne a ngredents together n arge bow. Mx we.
Cover. Refrgerate four to sx hours. Serve wth saad, or
by tsef.
Source: Our daughter created ths recpe....ke them cucumbers.
Tte: Potato, Leek and Cod Soup
Categores: Dabetc, Soups/stews, Vegetabes, Man dsh
Yed: 6 servngs
Stephen Cedeburg -eeks)
1 b Sat cod (see note) 1 tb A-purpose four
4 c Mk 1 1/2 b Waxy potatoes *
1 tb Butter 1/2 ts Ground whte pepper
2 c Fney sced eek rounds, 1/2 c Sour cream
-whte parts ony (4 arge 1 tb Fney chopped fresh d
* peeed and thny sced (5 medum, see note)
Soak sat cod overnght, changng water at east once.
The next day, dran and pace sat cod and mk n pan. In a sauce
pan, cover and cook over medum heat 8 mnutes. Remove sat from pan.
Pour mk through straner and set mk asde. Fake and dscard any
skn and bones. Set cod asde.
Met butter n cean saucepan over ow heat. Add eeks and cook
strrng occasonay, unt soft, about 5 mnutes. Str n four.
Str n reserved mk, potatoes and pepper. Increase heat to medum.
Cover and cook 15 mnutes. Add cod and remove from heat.
Ths soup may be made up to a day n advance to ths pont. Coo,
cover and refrgerate.
Page 492
Pace sour cream n sma bow. Reheat soup over medum heat unt
ppng hot. Thn sour cream wth 1/2 cup hot soup, then pour mxture
nto soup pot. Do not heat soup agan or sour cream w curde. Pour
soup nto tureen, sprnke wth fresh d and serve.
Note: Other whte fsh, such as fresh cod, habut or founder, be
used, ether n combnaton wth sat cod or by themseves,
Note: Use waxy, ess starchy potatoes, such as new potatoes, ow
Fnnsh, Kennebecks, red rose or whte rose, to avod a meay texture.
Per servng (usng fresh cod): 326 caores (27 percent from proten,
46 percent from carbohydrate, 27 percent from fat), 22 grams proten,
38 grams carbohydrate, 10 grams fat, 53 mgrams choestero, 195
mgrams sodum.
Exchanges: 1 mk, 1 vegetabe, 1 1/2 bread, 2 meat, 2 fat.
Mchae Roberts wrtng n the Oregonan FOODday, 1/12/93.
Posted by Stephen Cedeburg
Tte: Frut Punch 1
Yed: 1 servngs
1 pk Tropca punch powder 12 oz Frozen O| concentrate,
-sugar free (.35 oz) -thawed, unsweetened
4 3/4 c Water 4 qt Det whte soda
In a arge ptcher combne soft drnk mx and water; mx we. Add
orange |uce concentrate; mx we. When ready to serve, pour nto
punch bow and add the whte soda. Yed: 20 servngs (5 quarts).
dabetc Exchanges: One servng equas 1/2 frut; aso, 38 caores,
3 mg sodum, 0 choestero, 9 gm carbohydrate, trace proten, trace
fat. Source: Taste of Home August/September 1993 From: Katn Young
Tte: Ouck Egg Soup
Categores: Dabetc, Eggs
Yed: 1 1/2 cups
1 1/2 c Bong water 1 Egg;
1 Cube bouon;
Page 493
Dssove bouon cube n bowng water; remove from heat. Beat egg;
bend egg; bend nto vegetabe broth. Reheat sowy DO NOT BOIL!
Food Exchnge per servng: 1 MEDIUM-FAT EXCHANGE; CAL: 80;
Tte: Low-Caore Spced Tea Mx
Categores: Dabetc, Beverages, Kds
Yed: 72 sweet ones
1/4 c + 2 tb orange favored 3/4 c Iced tea mx; sugar free
-drnk mx;sugar-free 1 ts Ground coves
1/4 c Lemondade favored-drnk mx 2 tb Ground cnnamon;
-sugar-free
1. Combne a ngredents, strrng unt bended. Store mxture n
an artght contaner.
2. For each servng, pace 1 teaspoon mx n a cup. Add 1 cup hot
water, strrng we. Serve hot.
Food Exchange Per Servng: FREE; CAL: 1; CAR: TR; PRO: TR; FAT: TR;
SOD: 1 MG;
Source: A New Cookbook For Dabetcs And Ther Fames.
Brought To You And Yours Va Nancy O'Bron And Her Mea Master
Typed for you and yours va her neghbor Sopha Robnson; age 12
Tte: Pneappe-Peach Frappe'
Categores: Dabetc, Beverages, Kds, Low-fat/ca
Yed: 6 sweet ones
1/2 c Pneappe;water-packed 1 c Low-fat yogurt;pan,
-Chunks -unsweetened
1/2 c Pneappe |uce; unsweetened 1 c Skm mk;
2 Water-packed peach haves; Sugar substute to equa 2
-Canned and dce -tabespoons sugar
1. Combne pneappe, |uce, and peaches n contaner of an eectrc
bender or food processor; process unt pureed.
2. Add yogurt, mk, and sugar substtute; contnue to process unt
smooth and thckened.
3.Pour nto ndvduas gasses, and serve mmedatey.
Food Exchange Per-Servng: 1 FRUIT EXCHANGE + 1 MILK EXCHANGE; CAL:
133; CHO: 6 MG; CAR: 23 GM; PRO: 7 GM; FAT: 1 GM; SOD: 103 MG;
Page 494
Source: A New Cookbook For Dabetcs And Ther Fames
Brought to you and yours va Nancy O'Bron and Her Mea Master
Typed for you and yours by her neghbor Sopha Robnson=age 12
Tte: Chocoate-Banana Shake
Categores: Dabetc, Kds, Beverages
Yed: 3 sweet ones
2 Skm mk; 1 ts Unsweetened cocoa;
1 md Banana; sced
Combne a ngredents n contaner of eectrc bender or food
processor; process unt frothy. Pour nto ndvdua gasses
mmedatey. Food Exchanges per servng: 1 SKIM MILK EXCHANGE; CHO:
2mg; CAL: 95; CAR: 17gm; PRO: 6gm; FAT: TR; SOD: 85mg;
Source: A New Cookbook for Dabetc and Ther Fames.
Typed for you and yours by her neghbor; Sopha Robnson=age 12
Tte: Engsh Pea Soup
Categores: Dabetc, Soups/stews, Vegetabes
Yed: 8 sweet ones
10 oz (1) Pkg frozen Engsh peas; 2 ts Bouon granues;
1/4 md Head ettuce; -chcken-favored
3 oz Fresh ettuce; 1/8 ts Pepper;
3 oz Fresh spnach eaves; 1 1/4 c Water;
1/2 c Green onons; chopped 1/4 c Skm water
Comne Engsh peas, ettuce, spnach, green onons, bouon
granues, cherv and pepper n a arge saucepan; str n water.
Cover and brng to a bo; reduce heat, and smmer 20 mnutes.
Process mxture to saucepan, and str n mk. Cook over medum heat,
strrng frequenty, unt thoroughy heated.
Food Exchange per servng: 1/2 STARCH EXCHANGE; CAL: 46; CHO: tr;
CAR: 8gm; SOD: 64mg:
Source: A New Cookbook for Dabetcs and Ther Fames.
Page 495
Tte: Garden Soup
Categores: Dabetc, Soups/stews, Vegetabes, Poutry
Yed: 10 sweet ones
6 c Water 1/2 c Carrots; sced
2 c Tomato |uce; 1/2 c Ceery; chopped
1 c Potato; peeed chopped 2 tb Chcken bouon granues;
1 c Onon; chopped -favored
1 c Lma beans; 1 ts Garc powder;
3/4 c Chcken; chopped cooked 1 1/2 ts Worcestershre sauce;
Combne a ngredents n a arge Dutch oven. Cover and brng to a
bo. Reduce heat and smmer 45 mnutes to 1 hour. Serve hot.
Food Exchange per servng: 1 STARCH EXCHANGE PER SERVING: CAL: 84;
CHO: 6mg; CAR: 15gm; PRO: 4gm; FAT: 1gm; SOD: 250mg;
.
Tte: Country Ch
Categores: Dabetc, Beans, Soups/stews, Ch, Vegetaran
Yed: 6 sweet ones
1 g Onon; chopped 1/2 ts Whoe oregano; dred
1 c Garc; chopped 1/2 ts Whoe thyme; dred
1 tb Margarne; reduced-caore 1/4 ts Pepper
-meted 16 oz (1 cn) tomatoes, undraned
1 ts Sat; -and chopped
1 ts Whoe bas; dred 8 oz Red Kdney beans, undraned
1 ts Ch powder;
Saute onon and garc n margarne n a arge saucepan unt tender.
Add sat, bas, ch powder, oregaro, thyme, and pepper, strrng
we. Str n tomatoes and beans. Smmer, uncovered, 10 to 15
mnutes. Serve hot.
Food Exchange per servng: 1 STARCH EXCHANGE; CAL: 76; CHO: Omg;
CAR: 13gm; PRO: 3gm; FAT: 1gm; SOD: 811 mg;
Source. A New Cookbook for the Dabetc and Ther Fames.
.
Tte: Od-Fashoned Bread Puddng
Categores: Dabetc, Breads/bm, Desserts
Yed: 8 sweet ones
Page 496
6 s Whte bread; day-od 1 ts Ground cnnamon;
-crust removed 1/2 c Seedess rasns;
2 tb Margarne; reduced-caore Vegetabe cookng spray;
-meted 4 Eggs;
Sugar substtue to equa 3/4 2 c Skm mk;
-cup, dvded 1 ts Vana extract;
Brush bread ghty wth meted margarne; sprnke wth 1 ts sugar
substtute and cnnamon. Ouarter each bread sce. Layer wth
rasns n a 1 1/2 -quart casseroe dsh coated wth cookng spray.
Set dsh asde. Combne eggs, mk, vana, and remanng 2 ts sugar
substtute; pour over bread and rasns n dsh. Pace dsh n a pan
contanng 1 nch of hot water. Bake at 350 degrees for 55 mnutes
to 1 hour or unt a knfe nserted n center comes out cean out
cean. Server warm, or cover and refrgerate unt thoroughy ched.
Food Exchange per servng: 1 STARCH EXCHANGE + 1 FAT EXCHANGE + 1/2
FAT EXCHANGE; CAL: 139; CHO: 138mg; CAR: 19gm; PRO: 7gm; FAT: 4gm;
SOD: 160mg;
Pace dsh n a pan
Tte: Rasn Cake
Categores: Dabetc, Cakes, Fruts, Desserts
Yed: 24 sweet ones
2 c Water 2 Eggs; beaten
1 c Reduced-ca margarne; 4 1/2 c A-purpose four;
15 oz (1)pkg rasns; 1 ts Ground coves;
Sugar sub to equa 3 cups 1 ts Aspce;
-sugar 1 ts Ground cnnamon;
2 ts Bakng soda; Vegetabe cookng spray;
1/4 c Water;
Brng 2 cups of water to a bo n a arge saucepan; str n margarne
and rasns, and bo uncovered 5 mnutes. Remove from heat, and coo
rasn mxture to ukewarm. Str n sugar substtute. Dssove soda
n 1/4 cup of warm water; add to rasns mxture, strrng we.
Str n eggs. Combne four, coves, aspce, cnnamon, and bakng
powder; graduay add to rasns mxture, strrng after each
addton. Str n eggs. Spoon batter nto 10" Bundt pan coated wth
vegetabe cookng spray. Bake at 350 degrees for 50 mnutes to 1 hour
or unt a wooden pck nserted n center comes out cean. Coo cake
n bundt pan 10 mnutes. Remove from pan; et cook on wre rack.
Page 497
Food Exchange per servng: 1 1/2 STARCH EXCHANGE + 1 FAT EXCHANGE;
CAL: 170; CHO: 22mg; CAR: 24gm; PRO: 3gm; 4gm; SOD: 222mg;
Source: A New Cookbook for Dabetcs and Ther Fames.
.
Tte: Amsh-Stye Chcken and Corn Soup
Categores: Dabetc, Poutry, Vegetabes, Crockpot
Yed: 8 servngs
1/2 Stewng hen or fow; 1 ts Saffron threads; (optona)
2 qt Chcken stock or broth 3/4 c Corn kernes; (fresh/frozen)
1/4 c Onon; coarsey chopped 1/2 c Ceery; fney chopped
1/2 c Carrots; coarsey chopped 1 tb Parsey; fresh chopped
1/2 c Ceery; coarsey chopped; 1 c Egg noddes; cooked
Combne stewng hen wth chcken stock, coarsey chopped onons,
carrots, ceery, and saffron threads. Brng the stock to a smmer.
Smmer for about 1 hour, skmmng the surface as necessary.Remove and
reserve the stewng hen unt coo enough to hande; then pck the
meat from the bones. Cut nto neat tte peces. Stran the saffron
broth through a fne seve. (Note: The soup can be made through ths
step n advance. Smpy refrgerate broth and dced chcken meat for
2 to 3 days, or freeze the broth and the chcken meat n separate
convenent szed contaners. Be sure to abe and date them. To use,
defrost, remove congeaed fat, return the broth fu bo, and add
the dced meat. Contnue wth recpe.) Add the corn, ceery, parsey,
and cooked noodes to the broth. Return the soup to a smmer and
serve mmedatey.
Food Exchanges per servng: 1 LEAN-MEAT EXCHANGE + 2 VEGETABLE
EXCHANGES CAL: 11O; CAR: 10g; PRO: 13g; CHO: 25mg; SOD: 65mg; FAT: 2g;
Source: Dabetes Forecast Dec 1993
Tte: Cantaoupe Wth Chcken Saad
Categores: Dabetc, Poutry, Fruts, Man dsh
Yed: 6 sweet ones
--------------------------CHICKEN-------------------------------
2 c Cubed cooke chcken -haved
1 1/2 c To 2 C Fresh bueberres 1/2 c Sced amonds
1 c Sced ceery 3 Cantaoupes, haved seeded
Page 498
1 c Seedess green grapes,
-------------------------DRESSING:------------------------------
1/2 c Mayonnase -=OR=-
1/4 c Sour cream 1 1/2 ts Sugar substtute
1 tb Fresh emon |uce 1/2 ts Ground gnger
1 1/2 ts Grated emon pee 1/4 ts Sat (optona)
1 1/2 ts Sugar
In a arge bow, combne chcken, bueberres, ceery, grapes and
amonds. In a sma bow, mx dressng ngredents. Pour over the
chcken mxture and toss genty. Spoon nto cantaoupe haves. Serves
6.
Nutrtona Informaton: One servng (prepared wth sugar substtute,
ght mayonnase and sour cream and wthout added sat) equas: 285
caores, 87 mg sodum, 36 mg choestero, 37 gm carbohydrate, 18 gm
proten, 9 gm fat.
SOURCE:*Country Magazne, |une/|uy 1994 POSTED BY: |m Bode 5/94
Tte: Ange Food Ice Cream Cake
Categores: Dabetc, Desserts, Cakes, Kds, Fruts
Yed: 15 sweet ones
1 Ange food cake (8 nches) Sugar
1/2 G Vana ce cream, -=OR=-
-sghty softened Sugar substtute to taste
2 qt Fresh strawberres
Cut the cake n haf; tear one haf nto sma peces and set asde.
Cut the other haf nto 12-14 thn sces; arrange n the bottom of a
wax paper ned 13" x 9" x 2" bakng pan, overappng as needed.
Spread softened ce cream over cake, pressng down to smooth. Genty
press the sma cake peces nto the ce cream. Cover and freeze.
|ust before servng, sce strawberres and sweeten to taste. Cut
dessert nto squares and top wth strawberres. Serves 15.
Dabetc Exchanges: One servng (prepared wth sugar free ce cream
and sugar substtute) equas 1 1/2 starch, 1 fat, 1/2 frut; aso, 183
proten, 4 gm fat.
Page 499
Tte: Tasty Pneappe Cake
Categores: Dabetc, Fruts, Desserts, Cakes
Yed: 12 sweet ones
1/2 c Reduced-caore margarne; 1/2 ts Sat;
Sugar substtute to equa 1/2 c Mk;
-2 1/2 cups sugar, dvded 4 s Unsweetened Pneappe;
2 Eggs -canned draned
1 1/2 c A-purpose four; Vegetabe cookng spray.
1 ts Bakng powder; 1/2 c Unsweetened pneappe |uce;
1/2 ts Bakng soda;
Cream margarne and 2 tabespoons sugars substtute unt ght and
fuffy. Add eggs, one at tme, beatng we at medum speed of an
eectrc mxer. Combne four, bakng powder, soda and sat. Add to
creamed mxture aternatey wth mk, begnnng and endng wth four
mxture. Beat at ow speed after each addton. Cut pneappe nto
1/2" peces and genty fod nto batter. Spoon batter nto a 6-cup
Bundt pan or heavy rng mod coated wth cookn spray. Bake at 350
degrees 45 to 50 mnutes or unt wooden pck nserted n center
comes out cean. Combne pneappe |uce and remanng 1 tabespoon
sugar substtute, strrng unt sugar substtute dssoves. Remove
cake from oven and mmedatey pour |uce cake from pan and coo
competey on a wre rack.
Food Exchange per servng: 1 STARCH EXCHANGE + 1 FAT EXCHANGE; CAL:
129; CHO: 46mg; CAR: 17gm; PRO: 3gm; FAT: 5gm; SOD: 341;
Source: A New Cookbook for Dabetcs and Ther Fames
Tte: Green Beans
Yed: 6 sweet ones
1 b Green beans; 2 tb Margarne;
1/2 c Shaots; chopped 2 tb Ove o;
1 c Tomato; dced Sat and freshy ground
4 oz (1 c) mushrooms; sced -pepper
Remove ends from beans. Leave beans whoe or cut crosswse nto 1"
peces. Pace beans n 1" sated water (1/2 ts sat to 1 c water).
Brng to a bo and cook uncovered for 5 mnutes. Cover and cook
unt tender, 5 to 10 mnutes onger. Dran beans, turn nto a warm
bow, and set asde. Cook and str shaots, tomato and mushrooms n
margarne and o unt mushroom are tender, about 4 mnutes. Season
wth sat and pepper to taste. Add vegetabe mxture to beans and
toss. I woud cut back on the fat n ths recpe....
Page 500
Souce: A-In-One Dabetc Cookbook
Brought you and your va Nancy O'Bron and her Mea-Master
Tte: Texas Round Steak
Yed: 6 sweet ones
1/2 c A-purpose fower; 2 tb Vegetabe o;
1 ts Sat 1/2 c Green peppers; fresh
1 1/2 ts Che powder; 1/2 c Onons; chopped
1 b 2oz round beef 1 c Fat-free beef broth;
-about 1/2 thck(weghed 1/2 c Tomato |uce;
-after fat and bone are 1 ts Ch power;
-removed) cut nto 6 3oz 1/4 ts Garc powder;
-steaks 1/4 ts Ground cumn;
Bend four, sat and ch powder we and pace n pe pan. Dredge
meat n the four mxture. You shoud use about haf of the mxture.
(You can dscard the rest; however, t s necessary to have ths
amount to make dredgng practca.)
Pace o n a heavy fryng pan and heat to fryng temperature over
moderate heat. Add meat and brown on both sdes. Transfer steaks to
a 1 1/2 quart casseroe. Fry peppers and onons over moderate heat
n the pan n whch the meat was browned, strrng frequenty.
Remove vegetabes wth a sotted spoon and spread over meat. Pour
out any remanng fat. Add beef broth to fryng pan and cook and str
over moderate heat to absorb and brown partces remanng n the
pan. Add remanng ngredents to broth. Mx we and pour over
meat. Str the meat and vegetabes ghty wth a fork to dstrbute
the broth and vegetabes. Cover tghty and bake at 325 degrees for
about 1-1 1/2 hours or unt the meat s tender. Serve 1 pece of
steak wth some of the sauce per servng.
Food Exchange per servng: 1 FRUIT EXCHANGE + 3 LEAN MEAT EXCHANGE;
CAL: 213; CHO: 9gm; PRO: 20gm; FAT: 11gm; Low-sodum dets: Omt
sat. Use ow-sodum broth, tomato sauce and tomato |uce.
.
Tte: Sky-Hgh Rce Saad
Categores: Dabetc, Saads, Rce, Vegetabes
Yed: 6 servngs
Page 501
3 c Rce, reguar; cooked, cod 3/4 ts Sat
1 c Corn, whoe kerne; cooked, Pepper, back; to taste
-cod 1/4 ts Curry powder
1 c Ceery; thny sced 2 tb Chutney
1/4 c Pepper, green; chopped 1/3 c Dressng, French
1/4 c Oved, stuffed; sced Crsp saad greens
3 tb Onon; mnced 2 Eggs; hard-cooked, sced
1/4 c Pcke, d; chopped
Combne frst 9 ngredents. Str curry powder and chutney nto
French dressng; pour over saad. Toss ghty, and ch unt
servng tme. Mound on crsp saad greens. Garnsh wth sces of
hard-cooked eggs.
Coeman.
Tte: Baked Beef and Rce
Categores: Dabetc, Man dsh, Meats, Casseroes, Rce
Yed: 6 servngs
1 1/2 b Ground beef 1 ts Paprka
1 c Rce, reguar 2 oz Oves, stuffed; sced
1 sm Onon; chopped 2 c Tomato |uce
2 tb Bacon drppngs 1 1/2 c Water; bong
1 1/2 ts Sat 1/2 c Cheese, Cheddar; shredded
1/2 ts Pepper
Saute ground beef, rce, and onon n bacon drppngs. Pour off
drppngs. Add remanng ngredents except cheese; mx we. Pace
n a 1-1/2 quart casseroe. Cover tghty; bake at 300 degrees for 1
hour. Uncover; sprnke wth cheese and contnue bakng about 10
mnutes or unt cheese s meted.
Coeman.
Tte: Mushrooms and Rce
Categores: Dabetc, Rce, Vegetabes, Sde dshes
Yed: 6 servngs
3 oz Mushrooms, sced ds Pepper, whte
2 tb Butter (or marg.); meted 1/4 c Sherry
1/2 ts Sat 3 c Rce; hot, cooked
Page 502
Dran mushrooms, reservng qud. Saute mushrooms n butter about 5
mnutes. Add sat, pepper, and sherry; smmer about 5 mnutes. Str
n rce; add qud draned from mushrooms and heat thoroughy.
Coeman.
Tte: Festve Orange Rce
Categores: Dabetc, Sde dshes, Rce, Vegetabes, Fruts
Yed: 6 servngs
2 tb Onon; mnced 1 c Orange |uce
2/3 c Ceery; chopped 1 1/2 c Water
3 tb Margarne; meted 1 1/4 ts Sat
1 c Rce, reguar; uncooked 1/8 ts Thyme
2 tb Orange rnd; grated
Saute onon and ceery n margarne n saucepan unt tender. Add
remanng ngredents; brng to a bo. Lower heat; cover and smmer
about 20 mnutes or unt rce s tender. Remove from heat; toss
ghty wth a fork. Repace cover and et rce stand unt dry,
about 5 to 10 mnutes.
Coeman.
Tte: Marnated Cucumbers
Categores: Dabetc, Vegetabes, Saads, Sde dshes
Yed: 6 servngs
6 g Cucumbers, sced 1/2 t Seasoned sat;
1 g Onon; chopped 2 tb Ove O;
3/4 c Rce vnegar; 1/8 tb Pepper; coarsy ground
Combne a ngredents together n arge bow. Mx we.
Cover. Refrgerate four to sx hours. Serve wth saad, or
by tsef.
Source: Our daughter created ths recpe....ke them cucumbers.
Page 503
Tte: Potato, Leek and Cod Soup
Categores: Dabetc, Soups/stews, Vegetabes, Man dsh
Yed: 6 servngs
Stephen Cedeburg -eeks)
1 b Sat cod (see note) 1 tb A-purpose four
4 c Mk 1 1/2 b Waxy potatoes *
1 tb Butter 1/2 ts Ground whte pepper
2 c Fney sced eek rounds, 1/2 c Sour cream
-whte parts ony (4 arge 1 tb Fney chopped fresh d
* peeed and thny sced (5 medum, see note)
Soak sat cod overnght, changng water at east once.
The next day, dran and pace sat cod and mk n pan. In a sauce
pan, cover and cook over medum heat 8 mnutes. Remove sat from pan.
Pour mk through straner and set mk asde. Fake and dscard any
skn and bones. Set cod asde.
Met butter n cean saucepan over ow heat. Add eeks and cook
strrng occasonay, unt soft, about 5 mnutes. Str n four.
Str n reserved mk, potatoes and pepper. Increase heat to medum.
Cover and cook 15 mnutes. Add cod and remove from heat.
Ths soup may be made up to a day n advance to ths pont. Coo,
cover and refrgerate.
Pace sour cream n sma bow. Reheat soup over medum heat unt
ppng hot. Thn sour cream wth 1/2 cup hot soup, then pour mxture
nto soup pot. Do not heat soup agan or sour cream w curde. Pour
soup nto tureen, sprnke wth fresh d and serve.
Note: Other whte fsh, such as fresh cod, habut or founder, be
used, ether n combnaton wth sat cod or by themseves,
Note: Use waxy, ess starchy potatoes, such as new potatoes, ow
Fnnsh, Kennebecks, red rose or whte rose, to avod a meay texture.
Per servng (usng fresh cod): 326 caores (27 percent from proten,
46 percent from carbohydrate, 27 percent from fat), 22 grams proten,
38 grams carbohydrate, 10 grams fat, 53 mgrams choestero, 195
mgrams sodum.
Exchanges: 1 mk, 1 vegetabe, 1 1/2 bread, 2 meat, 2 fat.
Mchae Roberts wrtng n the Oregonan FOODday, 1/12/93.
Posted by Stephen Cedeburg
Page 504
Tte: Greens Gaore
Yed: 5 servngs
10 c Kae, Swss Chard, Mustard 1/3 c Water
Greens, or a combnaton of Sat & pepper to taste
2 md Onons, thny sced |uce of 1/2 emon, optona
2 t Ove o
Wash the greens we and chop some of the stems wth the eaves. In a
arge saucepan, cook onons n o or butter unt goden. Add greens
and water. Cover and cook over medum heat, strrng occasonay,
|ust unt the greens are tender. Season wth sat & pepper. Sprnke
wth emon |uce f desred. Found on the cookng echo and have not
used these greens to much. I have the greens a Free. The onon coud
count as a 1/2 to 1 vegetabes. Sure that some coud use ths.
Tte: Mea-In-A-Bow Potato Saad
Categores: Dabetc, Saads, Vegetabes, Man dsh
Yed: 6 servngs
---------------------------SALAD--------------------------------
1 1/2 b Sma red new potatoes 1/2 sm Red onon; thny sced and
-unpeeed -separated nto rngs
1 Green pepper; seeded and 1/2 c Ptted rpe back oves
-sced crosswse nto rngs -sced n haf crosswse
4 Hard-boed eggs 1/4 c Parsey; mnced
--------------------------DRESSING-------------------------------
1 1/4 c Pan ow-fat yogurt 1 1/2 ts D|on mustard
3 T Fresh; d snpped 1/2 ts Sugar
1 T Fresh emon |uce 1/4 ts Sat; optona
1 T Lemon |uce 1/2 ts Freshy ground back pepper
1 T Ove o
Steam the unpeeed potatoes unt they are |ust tender when perced
wth a fork, but not mushy. If they are very sma, eave them
whoe, or, when coo enough to hande, cut them n haf or quarters
wth a very sharp knfe, takng care not to pu off the skn. Pace
them n a arge bow, or on a servng patter surrounded by the green
pepper rngs.
Sce the eggs crosswse, but remove and dscard two of the yoks.
Arrange the sces over the potatoes. Add the onon rngs and
oves, and sprnke the saad wth the parsey. In a sma bow,
combne the dressng ngredents. Pour the dressng over the saad.
Page 505
Ether serve the saad as s, or toss t genty. The saad may be
served at room temperature or ched. Source: |ane Brody's Good
Food Book.
Shared and MM by |ud M. Pheps. Internet: |ud.Pheps@s|c.com, or
|PHELPS@nvn.com
Nancy O'Bron NOTE
I found ths on the cookng echo and reay have had the tme to
fgure out the exchanges. If some one trys ths pease hep me on
ths one!
Tte: Zucchn-Meat Sauce
Categores: Dabetc, Meats, Sauces, Man dsh, Vegetabes
Yed: 1 servngs
3/16 g Onon chopped -unpeeed, fney dced
1/2 tb Parsey, fney 1/3 c Tomato sauce
-chopped 1/3 ts Bas
1/3 Coves garc, crushed 3/16 Bay eaf
1/16 c Vegetabe o (or ess) 3/16 b Ground beef
1/4 Pounds.zucchn (about 6),
Saute onon, parsey and garc n o about 10 mnutes: Str n
zucchn and smmer about fve mnutes, strrng occasonay. Add
tomato sauce bas, bay eaf and smmer for 30 mnutes, strrng
occasonay. Meanwhe, brown ground beef unt |ust brown and
separated. Str meat nto frst mxture (remove bay eaf) and serve
hot, wth Parmesan cheese, over pasta, potatoes or rce, or even a
bun.
Source: The Everett Herad; August 28 th 1991 Found by Fran McGee
Tte: Ouck Egg Soup
Categores: Dabetc, Eggs
Yed: 1 1/2 cups
1 1/2 c Bong water 1 Egg;
1 Cube bouon;
Dssove bouon cube n bowng water; remove from heat. Beat egg;
bend egg; bend nto vegetabe broth. Reheat sowy DO NOT BOIL!
Food Exchnge per servng: 1 MEDIUM-FAT EXCHANGE; CAL: 80;
Page 506
Tte: Low-Caore Spced Tea Mx
Categores: Dabetc, Beverages, Kds
Yed: 72 sweet ones
1/4 c + 2 tb orange favored 3/4 c Iced tea mx; sugar free
-drnk mx;sugar-free 1 ts Ground coves
1/4 c Lemondade favored-drnk mx 2 tb Ground cnnamon;
-sugar-free
1. Combne a ngredents, strrng unt bended. Store mxture n
an artght contaner.
2. For each servng, pace 1 teaspoon mx n a cup. Add 1 cup hot
water, strrng we. Serve hot.
Food Exchange Per Servng: FREE; CAL: 1; CAR: TR; PRO: TR; FAT: TR;
SOD: 1 MG;
Source: A New Cookbook For Dabetcs And Ther Fames.
Brought To You And Yours Va Nancy O'Bron And Her Mea Master
Typed for you and yours va her neghbor Sopha Robnson; age 12
Tte: Whte Rce wth Rasns
Categores: Dabetc, Fruts, Rce
Yed: 8 servngs
2 c Raw reguar whte rce 3 tb Butter
1 c Of ght or dark rasns
Cook rce as package abe drects; dran f necessary. Meanwhe
cover rasns wth bong water; et stand 10 mnutes; dran. Wth
fork, str rasns nto draned cooked rce aong wth butter.
Makes about 8 servngs.
Tte: Medterranean Sprng Saad
Categores: Dabetc, Vegetabes, Saads
Yed: 6 servngs
1/2 b Potatoes, new 1 md Pepper, green; thny sced
1/2 c O, ove -nto rngs
2 tb Lemon |uce 1 sm Onon, purpe; thny
Page 507
1 Garc cove; crushed -sced nto rngs
1/4 ts Sat 1 sm Cucumber; thny sced
6 c Greens, mxed saad 1/2 c Cheese, feta; crumbed
1 g Tomato; cut n wedges 2 oz Anchovy fets; opt.
Cook potatoes n bong sated water about 25 mnutes or unt
tender; dran we, and coo sghty. Pee and thny sce
potatoes; pace n a shaow bow. Combne o, emon |uce, garc,
oregano, and sat; mx we. Pour over potatoes; marnate 1 hour.
Dran potatoes, reservng marnade.
Pace saad greens n a arge bow. Arrange potatoes, tomato, green
pepper, onon, cucumber, cheese, and anchoves (f desred) over saad
greens. Serve wth reserved marnade.
SOURCE: Southern Lvng Magazne, |uy, 1980. Typed for you by Nancy
Coeman.
Nancy O'Bron notes: Thnk that ths one s coud be made to work for
the dabetc.
Tte: Crunchy Spnach Saad
Categores: Dabetc, Saads, Vegetabes, Dressngs
Yed: 6 servngs
-----------------------SPIANCH SALAD----------------------------
1/2 b Spnach, fresh; torn nto 3/4 c Cabbage, purpe; shredded
-bte sze peces 1/4 c Rasns
2 tb Amonds, svered; toasted
--------------------------DRESSING-------------------------------
1/4 c Sugar 1 1/2 tb Onon, mnced
3/4 ts Mustard, dry 1/4 c Vnegar
3/4 ts Sat 1/2 c O, vegetabe
1/2 ts Ceery seeds
Combne a ngredents except dressng n a arge bow. Toss and
serve wth dressng.
Dressng: Combne a ngredents n a |ar. Cover tghty, and shake
vgorousy. Ch severa hours. Shake dressng agan before servng
over saad. Yed: 1 cup.
Coeman.
Nancy O'Bron's Note: Ths coud be worked out for the dabetc!
MAKE IT WORK!
Page 508
Tte: Pneappe Boats Ahoy
Categores: Dabetc, Fsh, Saads, Fruts
Yed: 3 servngs
---------------------------SALAD--------------------------------
4 1/2 c Water 1 md Grapefrut
1 1/2 b Shrmp, fresh 1 md Avocado
1 g Pneappe, fresh 1 Lme; |uce of (2 to 3 tb)
1 md Orange
--------------------------DRESSING-------------------------------
1/2 c O, vegetabe 1/2 ts Sat
2 tb Wne, dry whte 1/2 ts Paprka
2 tb Lme |uce 1 ts Honey
Brng water to a bo. Add shrmp; return to a bo. Lover heat, and
smmer 3 to 5 mnutes. Dran shrmp we; rnse wth cod water.
Ch. Pee and deven shrmp; set asde.
Cut pneappe n haf engthwse. Scoop out pup, eavng shes 1/2
to 1/4 nch thck. Cut pneappe pup nto bte-sze peces,
dscardng core. Set asde 1 cup pneappe peces; reserve remanng
peces for use n other recpes.
Pee, seed, and secton orange and grapefrut; combne frut sectons
wth 1 cup pneappe peces and shrmp. Cover; ch unt ready to
serve.
Before servng, pee and dce avocado; sprnke wth me |uce to
prevent dscooraton. Combne avocado and shrmp mxture; spoon
nto reserved pneappe shes. Pour dressng over top before
servng.
Dressng: Combne a ngredents n contaner of eectrc bender;
bend we. Serve mmedatey. Yed: 3/4 cup.
Coeman.
Tte: Summer Appe Saad
Categores: Dabetc, Fruts, Saads
Yed: 12 servngs
3 pk Geatn, unfavored 2 g Appes; unpeeed and fney
1 c Water; cod -chopped (about 2-1/2 cups)
3/4 c Sugar 1 c Pepper, green; fney choppd
Page 509
1 1/2 ts Sat 1/2 c Onon, green; chopped
3 c Water; cong Lettuce
1/3 c Vnegar Appe wedges; opt.
1/4 c Lme |uce
Soften geatn n cod water; str we. Add sugar and sat.
Graduay add bong water, strrng unt geatn s dssoved. Add
vnegar and me |uce. Ch unt consstency of unbeaten egg
whte. Fod n appe, green pepper, and onon. Spoon nto 12 (1/2
cup) ndvdua mods, and ch unt set. Unmod on ettuce-ned
pate, and garnsh wth appe wedges, f desred.
Coeman.
Tte: Vegetabe-Rce Saad
Categores: Dabetc, Vegetabes, Rce, Saads
Yed: 6 servngs
1 1/4 c Rce, reguar; uncooked 2 md Tomatoes; peeed, seeded,
1 Cucumber; peeed and chopped -& cut n engthwse strps
Sat 2 tb Vnegar, tarragon
1 g Carrot; peeed and dced 1/2 ts Sat
1/3 b Green beans, fresh; cut nto 1/2 ts Pepper
-1/2 nch peces(about 1cup) 1/4 c O, ove; pus
1 c Peas, Engsh; frozen 2 tb O, ove
1 Pepper, red; chopped Lettuce eaves
Cook rce accordng to package drectons; ch.
Sprnke cucumber generousy wth sat; cover and et stand 30
mnutes. Rnse we.
Combne carrot, beans, and peas n a medum saucepna; cover wth
water, and cook 8 to 10 mnutes or unt crsp-tender; dran and
rnse n cod water.
Combne cucumber, carrot, beans, peas, rce, red pepper, and tomatoes.
Combne vnegar, 1/2 teaspoon sat, and pepper; graduay add o,
beatng wth a wre whsk unt bended. Pour dressng over saad,
and toss genty. Serve on ettuce eaves.
Coeman.
Nancy O notes: coud be used for a dabetc human
Page 510
Tte: Broed Tomatoes
Yed: 16 servngs
1 1/2 c Stuffng mx, herb-seasoned Mustard, d|on
2 ts Butter (or marg.); meted 8 Tomatoes; haved
1/2 c Cheese, Parmesan; grated
Combne stuffng mx, butter, and cheese; mx we.
Spread mustard over surface of tomatoes. Spoon stuffng mxture over
mustard. Bro 4 nches from heat about 7 mnutes or unt toppng s
ghty browned.
Coeman.
Nancy O Notes: Coud ths be used as a dabetc recpes?
Tte: Lettuce and Frut Saad wth Poppy Seed Dressng
Categores: Dabetc, Saads, Fruts, Dressngs
Yed: 14 servngs
------------------------FRUIT SALAD-----------------------------
3 cn Mandarn orange; draned, -seeded and sectoned
-(11 oz ea.) 6 Bbb ettuce heads; torn n
3 Grapefrut, pnk; peeed, -bte sze peces
--------------------POPPY SEED DRESSING-------------------------
1/4 c Onon; chopped (to 1/2 cup) 1 tb Sugar
3/4 c Vnegar, tarragon 1 ts Sat
2 tb Vegetabe o 1 ts Dry mustard
2 1/2 tb Poppy seeds 3/4 c O, vegetabe
Combne mandarn oranges, grapefrut sectons, and ettuce n a arge
saad bow; toss ghty. Serve wth Poppy Seed Dressng.
Poppy Seed Dressng: Combne frst 7 ngredents n contaner of
eectrc bender; bend we. Sowy add 3/4 cup vegetabe o,
contnung to bend unt thck. Pour nto a |ar wth a tght-fttng
d, and ch. Shake we before servng. Yed: 2 cups
Food Exchange per servng: 1 FRUIT EXCHANGE + 1 FAT EXCHANGE
Coeman.
Nancy O'Bron's Notes: Woud for sure use ess OIL!
Page 511
Tte: Sweet and Sour Potato Saad
Categores: Dabetc, Saads, Vegetabes, Dressngs
Yed: 16 servngs
------------------------POTATO SALAD-----------------------------
16 md Potatoes 1 ts Mustard, dry
5 Eggs; hard-cooked; chopped 1 ts Sat
2 1/2 c Pckes, sweet; chopped 1/4 ts Pepper
2 ts Ceery seeds Parsey sprgs; opt.
--------------------------DRESSING-------------------------------
3 Egg yoks 2 tb Butter (or marg.)
1/2 c Sugar 1 1/2 c Mayonnase
1/2 c Vnegar
Pee and quarter potatoes; cook n a Dutch oven n bong satedw
ater to cover unt done. Dran and coo.
Cube potatoes; add eggs, pckes, ceery seeds, mustard, sat,
pepper, and dressng. Str genty. Refrgerate 24 hours. Garnsh
wth parsey sprgs before servng, f desred.
Dressng: Pace egg yoks an dsugar n a sma saucepan; graduay add
vnegar, mxng we. Add butter and pace over medum heat, strrng
constanty, unt mxture comes to a bo. Remove from heat, and
ch. Add mayonnase, and mx we. Yed: about 2-1/4 cups
Coeman.
Nancy O Notes: Maybe for the dabetc
Tte: Sow-Poke |ambaaya
Categores: Dabetc, Crockpot, Vegetabes, Poutry, Man dsh
Yed: 6 servngs
1 Be pepper,chopped 1/8 t Cayenne
1 Onon,chopped 1/2 t Sat
2 Med tomatoes,chopped 4 oz Smoked sausage,chopped
1 c Chopped ceery 8 oz Chcken breast,chopped
1 Cove garc,crushed 2 c Beef broth or bouon
2 tb Mnced parsey 1/2 b Cooked sheed shrmp
2 t Chopped thyme eaves 1 c Cooked rce
2 t Oregano eaves,chopped
She shrmp, have engthwse.
In sow cooker,combne a ngred. except shrmp & rce. Cover &
cook on ow 9-10 hours. Turn sow cooker on hgh, add cooked shrmp &
Page 512
cooked rce. Cover; cook on hgh 20-30 mnutes. Source: "Crockery
Favortes" by Mabe Hoffman & The Hamton |ourna From Robbe
Sheton's Database.
Tte: Indan Summer Tomato Saad
Yed: 4 servngs
4 g Tomatoes, sced 1/4 ts Fenne seeds
1 tb Lme |uce 1 Dred hot ch pod
2 tb Extra-vrgn ove o 2 tb Cantro, chopped
1/4 ts Cumn seeds Sat & pepper
Arrange tomato sces on a patter. Sprnke wth me |uce. Warm
o n a sma pot over moderate heat. Add cumn, fenne & ch
pod, cook for 30 seconds. Remove from heat, dscard pod & coo.
Whsk n the cantro; spoon seasoned o over tomatoes. Season wth
sat & pepper & serve. If t sts, the favour w ntensfy.
Yamuna Dev, "Yamuna's Tabe"
Nancy O'bron notes: ths coud be used for a dabetc!
Tte: BROCCOLI IN LEMON SAUCE
Categores: Dabetc, Vegetabes, Sauces, Sde dshes
Yed: 4 servngs
20 oz Pk frozen brocco spears 1 t Grated emon pee
2 T Butter or margarne 1 T Lemon |uce
1 T Four 1/4 t Sat
1/2 c Mk 1/4 t Ground gnger
1. Cook brocco n a shaow, heat-resstant, non- metac, 1
1/2-quart bakng dsh. Dran and set asde. 2. In a sma,
heat-resstant, non-metac bow met butter or margarne n
Mcrowave Oven 30 seconds. 3. Bend n four wth a fork unt
smooth. Graduay str n mk. Heat, uncovered, n Mcrowave Oven 1
mnute or unt thckened and smooth. 4. Graduay str n emon pee
and |uce so that the mxture does not curde. Str n sat and
gnger unt we bended. 5. Spoon sauce over draned brocco
spears. Heat, uncovered, n Mcrowave Oven 1 to 2 mnutes or unt
heated through.
Page 513
Tte: Deuxe Potato Saad
Categores: Dabetc, Saads, Eggs, Vegetabes
Yed: 24 servngs
3 Green peppers 1 tb Mustard, D|on
5 b Potatoes; cooked, peeed, 4 cn Artchoke hearts; ched
-and cubed -and draned (8 oz. ea.)
1 bn Ceery; chopped 2 tb Ove sces, pmento-stffd
2 1/2 ts Sat sm Pckes, whoe sweet
1 ts Pepper Parsey sprngs, fresh
3/4 c Mayonnase
------------------------STUFFED EGGS-----------------------------
18 Eggs; hard-cooked 1/8 ts Pepper
1/4 c Mayonnase Paprka
2 tb Onon; mnced Parsey sprng, fresh
1/4 ts Cury powder 18 s Oves, pmento-stuffed
1/2 ts Sat
Chop 2 green pepper; cut remanng pepper nto rngs. Combne chopped
green pepper, potatoes, ceery, sat, pepper, mayonnase, and
mustard; mx we, and ch thoroughy.
Spoon potato saad onto a arge servng patter. Arrange stuffed
eggs and artchoke hearts around edge of patter. Garnsh saad wth
green pepper rngs, ove sces, pckes, and parsey.
Stuffed Eggs: Cut eggs n haf engthwse; remove yoks. Mash yoks;
str n mayonnase, onon, curry powder, sat, and pepper.
F egg whtes wth yok mxture; ch. Sprnke haf of stuffed
eggs wth paprka, and top wth a sma sprg of fresh parsey. Top
wth remanng stuffed eggs wth pmento-stuffed ove sces.
Yed: 18 servngs.
SOURCE: Southern Lvng Magazne, |uy, 1980. Typos by Nancy Coeman.
Tte: Mexcan Corn
Yed: 4 servngs
1/4 c Butter (or marg.); meted 1 ts Sat
2 c Corn, fresh; cut from cob 1 c Onons, French-fred; canned
1/4 c Pepper, green; chopped 1 c Tomatoes, fresh; cubes
1/4 c Pepper, red; chopped 1/4 ts Oregano
Combne frst 5 ngredents n a heavy sket. Cover and cook over
Page 514
medum heat 7 mnutes, strrng occasonay. Str n French-fred
onons, tomatoes, and oregano. Cook, uncovered, 2 mnutes or unt
tomatoes are thoroughy heated.
SOURCE: Southern Lvng Magazne, |uy, 1980. Typos by Nancy Coeman.
Nancy O'S Note: Maybe for the dabetc
Tte: Cantaoupe Wth Chcken Saad
Categores: Dabetc, Poutry, Fruts, Man dsh
Yed: 6 sweet ones
--------------------------CHICKEN-------------------------------
2 c Cubed cooke chcken -haved
1 1/2 c To 2 C Fresh bueberres 1/2 c Sced amonds
1 c Sced ceery 3 Cantaoupes, haved seeded
1 c Seedess green grapes,
-------------------------DRESSING:------------------------------
1/2 c Mayonnase -=OR=-
1/4 c Sour cream 1 1/2 ts Sugar substtute
1 tb Fresh emon |uce 1/2 ts Ground gnger
1 1/2 ts Grated emon pee 1/4 ts Sat (optona)
1 1/2 ts Sugar
In a arge bow, combne chcken, bueberres, ceery, grapes and
amonds. In a sma bow, mx dressng ngredents. Pour over the
chcken mxture and toss genty. Spoon nto cantaoupe haves. Serves
6.
Nutrtona Informaton: One servng (prepared wth sugar substtute,
ght mayonnase and sour cream and wthout added sat) equas: 285
proten, 9 gm fat.
Tte: Easy Eggpant Casseroe
Categores: Dabetc, Casseroes, Man dsh, Vegetabes, Meats
Yed: 4 servngs
1 sm Eggpant 1/2 c Breadcrumbs, dry
1/2 b Sausage, buk 1 ts Butter (or marg.); meted
1 sm Onon; chopped 1/4 c Cracker crumbs
1 Egg; we beaten
Page 515
Pee eggpant, and cut nto 1" cubes; cook n a sma amount of
bong wate 10 mnutes or unt tender. Dran. Let coo sghty.
Cook sausage and onon unt onon s tender and sausage s brown.
Combne eggpant, sausage mxture, egg, and breadcrumbs. Mx we,
and spoon nto a greased 1-quart casseroe. Combne butter and
cracker crumbs; sprnke over casseroe. Bake at 350 degrees for 25
mnutes.
SOURCE: Southern Lvng Magazne, sometme n the 1970s. Typos by
Nancy Coeman.
Tte: Gred Eggpant
Categores: Dabetc, Bbq/gr, Vegetabes, Sde dshes
Yed: 6 servngs
1 g Eggpant 1/2 ts Itaan seasonng
1/3 c Butter (or marg.); meted 1/4 ts Sat
1/2 ts Garc sat 1/8 ts Pepper
Pee the eggpant, and then cut nto 3/4" sces.
Combne butter, garc sat, and Itaan seasonng; str we. Brush
eggpant sced wth butter mxture, and sprnke wth sat and
pepper.
Pace eggpant about 3 to 4 nches from coas. Gr over medum
coas 10 mnutes or unt tender, turnng and bastng occasonay.
SOURCE: Southern Lvng Magazne, sometme n the 1970s. Typos by
Nancy Coeman.
Tte: Shrmp 'N' Rce Saad
Categores: Dabetc, Saads, Fsh, Rce, Vegetabes
Yed: 4 servngs
1 b Shrmp; cooked, peeed, and 1/2 ts Sat
-devened 1/4 ts Pepper
2 c Rce; cooked 3 tb Mayonnase
1/4 c Ceery; thny sced Lettuce
1/4 c Oves, stuffed; sced 2 Tomatoes; cut n wedges
1/4 c Pepper, green; chopped Ceery eaves
1/4 c Pmento; chopped French dressng; commerca
1/4 c Onon; mnced
Page 516
Combne frst 10 ngredents, and toss ghty. Ch thoroughy.
Serve on ettuce, and garnsh wth tomat wedges and ceery eaves.
Serve wth French dressng.
SOURCE: Southern Lvng Magazne, Apr, 1977. Typos by Nancy Coeman.
Tte: Dy Beef Saad
Categores: Dabetc, Saads, Meats
Yed: 6 servngs
3 c Beef; cooked, cubed 1 ts Dweed
3/4 c Pepper, green; chopped 1/2 c Mayonnase
5 g Oves, stuffed; sced 1/4 c Beer
10 Onons, pcked; chopped 1 tb Lemon |uce
1/8 ts Pepper Onons, pcked
1/2 ts Sat Oves, stuffed
1/4 ts Mustard, dry
Combne beef, green pepper, sced oves, and chopped pcked onon;
ch. Combne pepper, sat, mustard, dweed, mayonnase, beer, and
emon |uce; mx we and add to meat mxture. Toss ghty. Ch
at east 1 hour. Garnsh wth pcked onons and oves.
SOURCE: Southern Lvng Magazne, Apr, 1977. Typos by Nancy Coeman.
Tte: Texas Round Steak
Yed: 6 sweet ones
1/2 c A-purpose fower; 2 tb Vegetabe o;
1 ts Sat 1/2 c Green peppers; fresh
1 1/2 ts Che powder; 1/2 c Onons; chopped
1 b 2oz round beef 1 c Fat-free beef broth;
-about 1/2 thck(weghed 1/2 c Tomato |uce;
-after fat and bone are 1 ts Ch power;
-removed) cut nto 6 3oz 1/4 ts Garc powder;
-steaks 1/4 ts Ground cumn;
Bend four, sat and ch powder we and pace n pe pan. Dredge
meat n the four mxture. You shoud use about haf of the mxture.
(You can dscard the rest; however, t s necessary to have ths
amount to make dredgng practca.)
Pace o n a heavy fryng pan and heat to fryng temperature over
moderate heat. Add meat and brown on both sdes. Transfer steaks to
a 1 1/2 quart casseroe. Fry peppers and onons over moderate heat
Page 517
n the pan n whch the meat was browned, strrng frequenty.
Remove vegetabes wth a sotted spoon and spread over meat. Pour
out any remanng fat. Add beef broth to fryng pan and cook and str
over moderate heat to absorb and brown partces remanng n the
pan. Add remanng ngredents to broth. Mx we and pour over
meat. Str the meat and vegetabes ghty wth a fork to dstrbute
the broth and vegetabes. Cover tghty and bake at 325 degrees for
about 1-1 1/2 hours or unt the meat s tender. Serve 1 pece of
steak wth some of the sauce per servng.
Food Exchange per servng: 1 FRUIT EXCHANGE + 3 LEAN MEAT EXCHANGE;
CAL: 213; CHO: 9gm; PRO: 20gm; FAT: 11gm; Low-sodum dets: Omt
sat. Use ow-sodum broth, tomato sauce and tomato |uce.
.
Tte: Cocoa Cake
Yed: 16 servngs
1/2 c Cocoa
1/2 c Bong water
3/4 c (1 1/2 stcks) margerne @
Room temperature
Lqud sugar substtue equa
To 1/2 cup sugar
2 ts Vna;
3 Large egg whtes;@ rm temp;
1/2 ts Cream of tartar
1/3 c Sugar
2 1/2 c Cake four
1 ts Bakng soda
2 ts Bakng powder
1/4 ts Sat
1/2 ts Cnnamon
1 c Coo water
Mx together cocoa and bong water to bend and set asde to coo to
room temperature. Cream margarne at medum speed unt ght and
fuffy. Add sweetener and vana to creamed msture, aong wth
cooed cocoa mxture. Mx at medum speed unt we bended. Beat
egg whtes at medum speed unt foamy. Add cream of tartar and beat
at hgh speed, graduay addng sugar, to form a merngue. Set asde
for ater use. Str together four, soda, bakng powder, sat and
cnnamon to bend we. Add 1 cup water to creamed mxture aong wth
four mxture. Beat at medum speed for 1-2 mnutes or unt we
bended. Str batter carefuy nto pans that have been greased wth
margarne and ned on the bottom wth wax paper. Bake @ 350 degrees
F. for 30-35 mnutes, on unt a cake tester comes out cean from the
Page 518
center of the cake and the cake pus away from the sdes of the pan.
Turn cake out onto a cake cooer, remove the paper, and coo to room
temperature. Put dabetc |ey between the cake ayers and frost at
the ast mnute wth Fuffy Frostng. Cut cake nto 16 equa
servngs. Food Exchange per servng: 1 1/2 BREAD EXCHANGE + 2 FAT
EXCHANGE; CAL: 170; CHO: 20gm; PRO: 3gm; FAT: 9gm
Low-Sodum dets: Omt sat. Use sat-free margarne and ow-sodum
bakng powder.
Source: From the New Dabetc Cookbook by Mabe Cavaan, R. D.
Tte: Chocoate Cake
Yed: 16 servngs
3/4 c Margarne @ rm temp
1/4 c Sugar
1/2 c Lqud egg substtue @ rm tm
Lqud sugar substtue equa
To 1/3 cup sugar
2 t Vana
2 c Cake four
2 t Bakng powder
1/4 c Instant dry mk;
1/3 c Cocoa
1 c Water @ room temperature
Cream together margarne and sugar at medum speed unt ght and
fuffy. Add egg substtue, sweetener, and vana to creamed mxture
and beat at medum speed for 1/2 mnute. Str together four, bakng
powder, dry mk, and cocoa to bend. Add 1 cup water to creamed
mxture aong wth four mxture and mx at medum speed ony unt
smooth. Spread eveny n a 9 nch square pan that has been greased
wth margarne. Bake at 350 degree F. for 30-35 mnutes or unt a
cake tester comes out cean and the cake pus away from the sdes of
the pan. Coo to room temperature and cut 4 x 4 to yed 16 equa
servngs. Food Exchange per servng: 1 BREAD EXCHANGE + 2 FAT
EXCHANGES; CAL: 157 CHO: 16gm; PRO: 3gm; FAT: 9gm
LOW-SODIUM DIETS: Use sat-free margarne and ow-sodum bakng
powder.
Source: From the New Dabetc Cookbook by Mabe Cavaan, R.D.
Page 519
Tte: Fuffy Frostng
Categores: Dabetc, Cake
Yed: 1 servngs
1/2 c Sugar
2 t Water
2 Packets Sweet & Low
2 Larger egg whtes
1/4 t Cream of tartar
1/2 t Vana
Combne sugar, water, Sweet'n Low, egg whtes, and cream of tartar n
top of a doube boer and beat at hgh speed for 1 mnute. Set over
smmerng water n the bottom of the doube boer. Contnue to beat
at hgh speed for 4-5 mnutes or unt soft peaks form. Remove from
heat. Add vana to frostng and contnue beatng at hgh speed 1/2
mnutes or unt thck enough to spread on a cooed cake. Use about
2 1/2 tabespoons per porton f frostng ndvduay; or use ths
amount to frost a 2-ayer cake or a 9-nch square cake, both of whch
woud then be cut n 16 equa servngs.
Food Exchange per servng: 1 VEGETABLE(1-1 1/2 TABLESPOONS MAY BE
USED AS A TOPPING FOR CAKE OR PUDDING WITHOUT COUNTING IT AS AN
EXCHANGE) CAL: 23; CHO 6gm; PRO: neg; FAT: neg;
LOW-SODIUM DIETS: May be used as wrtten.
From: The New Dabetc Cookbook by Mabe Cavaan, R.D.
.
Tte: WACKY CUPCAKES
Yed: 12 cupcakes
1 1/2 c Cake four
1/4 c Sugar
1 ts Bakng soda
1/2 ts Sat
1 c Water @ room temperature
Lqud sugar substture
Equa to 1/2 cup sugar
1 tb Vnegar
2 ts Vana
1/2 c Vegetabe o
Pace four, sugar, cocoa, soda, and sat n mxer bow and mx at ow
speed to bend.
Beat together remanng ngredents wth a fork to bend. Add a at
once to dry ngredents and beat at medum speed unt smooth.
Paper-ne 12 muffn tns or grease wth margarne and four. F
muffn tns about 1/2 fu and bake at 350 degrees for about 30
Page 520
mnutes, or unt a cake tester comes out cean from the center of
the cupcake. Server 1 cupcake per servng.
Food Exchange per servng: 1 BREAD EXCHANGE + 2 FAT EXCHANGE; CAL:
158; CHO: 17gm; PRO: 2gm; FAT: 10gm
Source: From The New Dabetc Cookbook by Mabe Cavaan
.
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