4 - 3/4 oz slices French bread, cut into 3/4-inch cubes
2 cloves garlic, crushed
8 C. loosely packed romaine lettuce, torn into bite size pieces
1/2 C. (1 oz.) shaved fresh or fat-free Parmesan cheese
3 T. water
Juice of 2 lemons
1 Tbsp,. olive oil
1 t. Dijon mustard
1 t. reduced sodium Worcestershire sauce
1 t. anchovy paste
1/2 t. sugar
3 cloves garlic
Fresh pepper
Combine bread cubes and crushed garlic in a large zip-top plastic bag. Seal bag; shake to coat bread cubes. Turn bread cube mixture out onto a baking sheet; arrange bread cubes in a single layer. Bake at 350 degrees for 15 minutes, or until toasted. Keep cubes separate until last minute.
Combine bread cubes, lettuce and cheese in a large bowl; set aside. Combine water and next 7 ingredients in an electric blender; cover and process until smooth. Pour over lettuce mixture; toss well. Yield: 8 servings. Serving Size = 1 C.
NUTRITIONAL INFORMATION: (Per serving) Cal. 80, Pro. 3.5 gm., Fat 2 gm., Carb. 17.8 gm., Chol. 5 mg., Sod., 460 mg., Calc. 141 mg.
DIABETIC EXCHANGES: 1 C = 2 vegetables, ½ low-fat meat
3 T. orange marmalade
2 T. margarine, trans fat free
1 T. orange peel, grated
1/2 C. fresh mushrooms, sliced
16 oz. frozen peas
Salt and pepper to taste
In a saucepan, over medium heat, combine marmalade, margarine, and orange peel. Add mushrooms; cook and stir until tender. Cook peas according to package directions; drain. Add mushroom mixture and toss. Season with salt and pepper. Yield: 6 servings.
NUTRITIONAL INFORMATION: (Per serving) Cal. 82, Carb. 15 gm., Fat 2 gm., Pro. 3 gm., Sod. 54 mg.
DIABETIC EXCHANGES: 1 carbohydrate
1/2 C. uncooked wild rice
1 small onion, cut in thin wedges
1 C. unsweetened apple juice
1 C. apple, unpeeled & diced
1 C. reduced-sodium chicken broth or water
1/4 t. salt (optional)
1/4 t. cinnamon
2 t. margarine
Wash rice in cold water and drain well. In medium saucepan sauté onion in margarine until onion is tender, about 4 minutes. Add rice; cook and stir 1 minute. Add apple juice, chicken broth, salt (if desired) and cinnamon. Bring to a boil and reduce heat. Cover and simmer until rice is tender and most of the liquid is absorbed, about 50 minutes. Stir in apple, cover; let stand 5 minutes. Drain off any excess liquid before serving. Yield: 4 servings. Serving Size = 1/2 C.
NUTRITIONAL INFORMATION: Cal. 145; Fat 2.6 gm; Pro 4 gm; Chol 0 mg; Carb 28 gm;
DEABETIC EXCHANGES: 1 Starch/Bread 1 Fruit
3 C. corn bread, crumbled
1 C. bread crumbs
2 C. chicken broth made from 3 chicken bouillon cubes & 2 C. hot water
3 stalks celery, finely chopped
1 large onion, finely chopped
2 egg whites or ¼ C. egg substitute
Freshly ground black pepper
1 t. sage or poultry seasoning
Dissolve bouillon cubes in boiling water. Combine all ingredients in a mixing bowl. Mix well. Turn into a baking dish coated with cooking spray and bake at 350 degrees for 45 minutes, or use as stuffing in a turkey. Makes stuffing for 10-12 pound turkey or 15 servings.
NUTRITIONAL INFORMATION: Per Serving Cal 115; Pro 4 gm; Carb 20 gm; Fat 4 gm; Sodium 233 mg
DIABETIC EXCHANGES: (1/15 Recipe) = 1 starch/bread, 1 vegetable, 1 fat
8 slices turkey bacon, diced small
1 large onion, chopped
1 package (10 oz.) frozen chopped spinach, thawed and drained well
2 egg whites, lightly beaten
1/2 C. seasoned croutons, lightly crushed
1/2 t. garlic salt
4 whole chicken breasts, boneless, skinless, split
Salt and pepper to taste
2 T. extra virgin olive oil
Lemon wedges
In a large frying pan over medium heat, cook bacon until crisp. Add onion and cook until soft. With slotted spoon, transfer to a large bowl. Add spinach, egg whites, croutons, and garlic salt; toss gently with a fork. Using a small sharp knife, cut a pocket in the thick side of each breast half. Stuff lightly with spinach mixture and close with a wooden pick. (You may cover and refrigerate until the next day.) Season lightly with salt and pepper. In same pan over medium heat, heat oil. Add chicken breasts and cook, turning from side to side, for about 15 minutes (20 minutes if refrigerated) or until meat in thickest portion is no longer pink if slashed. Serve with lemon wedges to squeeze over top. Yield: 8 servings. Serving Size = 1 stuffed breast.
NUTRITIONAL INFORMATION: (Per Serving) Cal. 240, Carb. 7 gm., Pro. 32 gm., Fat 8 gm., Sod. 426 mg.
DIABETIC EXCHANGES: 4 very lean meat, 1 vegetable
1 T + 1 t. ground ginger
1/2 t. ground nutmeg
1/2 t. ground cinnamon
1/2 t. ground allspice
1 t. salt
1 t. pepper
4 cornish game hens
1/2 C. dry white wine
In a small mixing bowl, combine spices, salt and pepper. Stir well Remove skin and all visible fat from cornish game hens. Split cornish hens in half lengthwise. Rub flesh side of cornish hens with spices. Place bone side down in a baking dish. Bake at 350 degrees for 30 minutes. If desired, cover with foil to retain more moisture. Drain juices from pan. Pour wine into baking dish and cover for 15 minutes before serving.
DIABETIC EXCHANGES: 4 -6 Medium fat meat choices
1 t. dried sage leaves, crumbled
1 t. dried rosemary leaves, crumbled
1 t. minced garlic
Freshly ground black pepper
4 center-cut loin pork chops, very lean
1 T. olive oil
3/4 C. white wine
1 T. fresh parsley, finely chopped
Combine sage, rosemary, garlic and a few grindings of pepper. Press a little of this mixture firmly into both side of each pork chop. In a heavy skillet, heat oil. Place chops in the pan and brown them for 2-3 minutes on each side turning them carefully with tongs. When chops are golden brown, remove from pan to a platter. Pour off remaining oil and add 1/2 C. white wine. Bring to a boil. Return chops to the pan, cover and reduce heat to the lowest simmer. Basting with the pan juices occasionally, cook the chops for 25-30 minutes, or until they are tender when pierced with the tip of a knife. Transfer chops to a heated serving platter and pour the remaining ¼ C. white wine into skillet. Boil briskly over high heat, stirring and scraping in any browned bits that cling to the bottom and sides of the pan, until it has reduced and thickened. Remove skillet from heat. Taste for seasoning, and stir in parsley. Pour sauce over pork chops and serve. Yield: 4 chops.
NUTRITONAL INFORMATION: Cal 245, Carb 0.5 gm, Fat 8 gm, Pro 30 gm, Sod 87 mg
DIABETIC EXCHANGES: 4 very lean meat
3 chicken or beef-flavored bouillon cubes (low sodium or regular)
2 1/3 C. water
1/4 C. flour
1/2 C. cold water
Pepper to taste
Bring water and bouillon cubes to a boil until totally dissolved. Lower temperature of broth. Shake flour and cold water in a covered jar to form a smooth paste; gradually add to hot broth. Reduce heat; simmer 5-10 minutes, stirring constantly until thick. Season.
VARIATION: For a gravy that is especially good with poultry, instead of 2 C. broth, use 1 C. skim milk in place of 1 C. water.
NOTE: To make your own low-fat broth from meat drippings, pour drippings into a bowl and add a few ice cubes. Chill in freezer 10-15 minutes or until fat congeals around the cubes. Discard congealed fat and ice cubes.
NUTRITIONAL INFORMATION: Per Serving (1/4 C.) Cal 30; Fat 0 gm
DIABETIC EXCHANGES: 1/3 bread
1 carton (1 C.) egg substitute
1/2 C. sugar
1/4 t. nutmeg
1/8 t. salt
1 qt. skim milk
2 T. vanilla
3 env. Whipped topping mix (each envelope makes 2 C. topping)
2 T. maraschino cherries, chopped
Additional nutmeg
NON-ALCOHOLIC
Combine egg substitute, sugar, nutmeg and salt. Beat until sugar is dissolved. Beat in milk and vanilla. Prepare 2 envelopes of topping mix as directed on pkg. label using skim milk. Fold into egg mixture. Chill several hours. Beat slightly to break up topping mix. Pour into chilled punch bowl. Prepare remaining envelope of topping mix using 2/3 C. skim milk instead of the 1/2 C. called for on the envelope, and beat only until mixture is soft and fluffy. Fold into eggnog just before serving. Sprinkle with additional nutmeg and cherries.
NUTRITIONAL INFORMATION: Per Serving (1/2 C.) Cal 76; Fat 3 gm
EIABETIC EXCHANGES: 1/2 C. = 1 low-fat milk
1 pkg. sugar-free Tang
2 T. artificially sweetened instant tea
2 1-qt. tea bags
3 cinnamon sticks
1/2 T. whole cloves
1/2 lemon, sliced
1/2 orange, sliced
12 C. water
Boil water. Remove from heat. Add remaining ingredients. Cover for 5-10 minutes. Remove tea bags and serve.
YIELD: 3 quarts
NUTRITIONAL INFORMATION: Per Serving Cal 0
DIABETIC EXCHANGES: Free item
12 oz. frozen mixed berry punch, defrosted
12 oz. water
4 - 6 liters diet lemon-lime soda
Ice
Frozen fruit if desired
Combine water and punch concentrate in large punch bowl. Add ice or ice ring with frozen fruit if desired. Slowly add liters of diet soda. As level of punch decreases, add more diet lemon lime soda. Yield: 20 servings. Serving Size = 1 C.
NUTRITIONAL INFORMATION: (Per Serving) Cal. 20, Carb. 4 gm., Pro. 0 gm., Fat 0 gm., Sod. 42 mg.
DIABETIC EXCHANGES: Free
Substitute this recipe below…much better nutrition profile with the raspberry green tea.
Serves 16 1 C serving
16 raspberry green tea bags
2 qts hot water
1 qt cranberry juice
1 qt gingerale
1 C fresh or frozen cranberries
cinnamon sticks
Brew tea in hot water. Cool. Mix tea and cranberry juice in punch bowl. Add ice and gingerale. Garnish with cranberries and cinnamon sticks.
Nutrition analysis per cup: 60 cal, 15 gm Carb
2 Pkgs. (1/4 oz.) active dry yeast
2 3/4 C. warm water (110-115 degrees), divided
1 egg, beaten
1/3 C. canola oil
1/4 C. molasses or honey
1 t. salt
2 t. dill weed
2 t. dried thyme
2 t. dried basil
1 t. onion powder
4 C. whole wheat flour
4 to 4 1/2 C. all-purpose flour
In a mixing bowl, dissolve yeast in 1/2 C. warm water. Add next nine ingredients and remaining water; beat until smooth. Gradually add enough all-purpose flour to form soft dough. Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. Punch dough down. Shape into 1-inch balls. Place three balls each in greased muffin cups. Cover and let rise until doubled, about 20-25 minutes. Bake at 375 degrees for 12-15 minutes or until golden brown. Remove from pan to wire rack to cool. Yield: 4 dozen rolls. Serving size = 1 roll.
NUTRITIONAL INFORMATION: (Per Serving) Cal. 94, Carb. 17 gm, Pro. 3 gm, Fat 2 gm, Sod. 136 mg
DIABETIC EXCHANGES: 1 Carb.
1 Pkg. (or 1 T.) active dry yeast
1/4 C. warm water
1 C. whole wheat flour
1 1/2 C. unbleached all-purpose flour
1 T. sugar
1/4 t. salt
1/2 C. low-fat milk
2 eggs
Cranberry Orange Filling
1 1/2 C. fresh or frozen cranberries
1 orange, peeled
2 T. dark or light brown sugar or fructose
1/4 C. unsweetened applesauce
Frozen orange juice concentrate
Soften the yeast in the warm water. Combine the flours, sugar and salt in a mixing bowl. Cut in the margarine until the mixture resembles crumbs. Add the milk, eggs and softened yeast. Mix well. Cover and refrigerate for 2 hours or overnight. Meanwhile, make the cranberry-orange filling by combining the cranberries, orange, brown sugar (or fructose) and applesauce in a food processor. Grind until coarse. Transfer to a saucepan and cook over medium heat for 10 minutes. Cool. After chilling, roll the dough into an 18 x 12" rectangle on a floured surface. Spread with the filling. Roll up jelly roll fashion. Cut into 18 rolls with a sharp knife. Place in an oiled 13 x 9" baking pan. Let rise in a warm place for about 30 minutes, or until doubled in bulk. Bake in a 350 degree oven for 25 to 30 minutes, or until golden brown. Glaze with orange juice concentrate while still warm. Yield: 18 rolls. Serving Size = 1 roll.
NUTRITIONAL INFORMATION: (Per serving) Cal. 140, Cho. 19 gm, Pro. 3 gm, Fat 6 gm, Sod. 99 gm
DIABETIC EXCHANGES: 1 roll = 1 bread, 1 fat
1 C. whole wheat flour
3/4 c. all purpose flour
1 t. baking soda
1/2 t. cinnamon
1/4 t. salt
1/2 C. quick cooking rolled oats
3 T. margarine, trans fat free
1/3 C. sugar
1 egg
1 C. bananas, mashed
1 T. lemon juice
1 C. fresh or frozen blueberries, thawed
Preheat oven to 350 degrees and spray two miniature muffin tins with non-stick spray. Mix flour, soda, salt and cinnamon. Stir in oats and set aside. Cream margarine and sugar. Whip in egg and add bananas and lemon juice. Stir until blended. Fold in blueberries. Add dry ingredients and mix until just moistened. Fill the miniature muffin tins 2/3 full and bake for 15 minutes or until toothpick inserted into the middle comes out clean. Let cool and turn out on wire rack. Yield: 30 miniature muffins. Serving size = 1 muffin.
NUTRITIONAL INFORMATION: (Per Serving) Cal. 55, Carb. 11 gm, Fat 1 gm, Pro. 1.4 gm, Sod. 31 mg
DIABETIC EXCHANGES: 1 Carb.
3 T. applesauce
1/2 C. honey
3 T. Canola oil
1/2 C. Eggbeaters
1/4 t. vanilla extract
2 C. whole wheat flour
2 1/2 t. baking powder
1/8 t. salt
1/2 t. ground allspice
1/2 t. ground coriander
1/2 t. grated nutmeg
1/2 t. ground cinnamon
2 C. grated zucchini, packed
1/2 C. raisins (optional)
Preheat oven to 350 degrees. Cream together the applesauce, honey and oil in a medium bowl. Add the Eggbeaters and vanilla; beat well. Sift together the dry ingredients; then add them to the honey mixture. Blend. Fold in the zucchini, and raisins if desired. Pour into a 5 x 9" loaf pan. Bake 45 minutes or until done. Yield: 18 slices. Serving Size = 1 slice
VARIATION: 1 C. canned pumpkin can be substituted for the zucchini.
NUTRITIONAL INFORMATION: (Per Serving) Cal 116; Fat 2.67 gm; Carb 22 gm; Pro 2.8 gm; Sodium 113 mg
DIABETIC EXCHANGES: 1 slice = 1 1/2 bread, 1/2 fat
1 C. chopped fresh or frozen cranberries
3/4 C. chopped pecans
1 T. grated orange peel
1 C. all-purpose white flour
1 C. whole wheat flour
3/4 C. sugar
1 1/2 t. baking powder
1 t. salt (optional)
1/2 t. baking soda
2 T. applesauce
3/4 C. orange juice
1 egg, beaten
Mix flours, sugar, baking powder, baking soda and salt in a bowl. Add applesauce, orange juice, beaten egg and orange peel, mixing just enough to moisten. Fold in cranberries and nuts. Pour into a loaf pan and bake at 350 degrees for 50-60 minutes, or until a wooden toothpick inserted into the center comes out clean. Cool on a wire rack for 15 minutes. Remove from pan and cool completely. Wrap and store. Yield: 1 9" loaf or 16 small muffins. Serving size = 1/2 slice (8 slices/loaf) or 1 muffin.
NUTRITIONAL INFORMATION: (Per Serving) Cal. 175, Carb. 24 gm, Pro. 3.9 gm, Fat 7 gm, Sod. 242 mg.
DIABETIC EXCHANGES: 1 1/2 Carb., 1 fat
1 whole seedless orange
1/2 C. unsweetened orange juice
1/2 C. unsweetened chopped dates
1 egg
1/2 C. canola oil (light marg is terrible in baking. I suggest a muffin recipe that uses canola oil for fat source)
1/2 C. whole wheat flour
1 C. all purpose flour
1 t. baking powder
1/2 C. sugar
1/2 t. salt
1 t. baking soda
Without peeling orange, cut into pieces and drop into food processor. Blend until rind is finely ground. Add juice, dates, egg and margarine and blend again. In a bowl, combine flours, baking soda, baking powder, sugar and salt. Pour orange mixture over dry ingredients and stir lightly. Spray tins with non-stick cooking spray. Fill muffin tins 2/3 full. Bake at 400 degrees for 15 minutes. Yield: 18 muffins, 36 miniature muffins. Serving size = 1 large muffin.
NUTRITIONAL INFORMATION: Cal. 92, Carb. 17 gm, Fat 2.4 gm, Pro. 1 gm, Sod. 54 gm
DIABETIC EXCHANGES: 1 Carb.
3/4 C. margarine, trans fat free
1/2 C. sugar
1/2 C. brown sugar
1/4 C. dark molasses
1 egg
2 1/4 C. flour, ½ w wheat
2-3 t. cinnamon
2-3 t. ginger
1 1/2 t. baking soda
1/4 t. salt
In a mixing bowl, cream margarine and sugars. Add molasses and egg. Combine flour, cinnamon, ginger, baking soda and salt; add to creamed mixture and mix well. Cover and refrigerate for 1 hour. Roll out the dough on a lightly floured surface to 1/8 inch thickness. Cut into desired shapes with a 2 1/8 inch cookie cutter. Place on ungreased baking sheet. Bake at 375 degrees for 5-6 minutes or until set (do not over bake). Remove to wire racks to cool. Decorate with less than 1 t. cake icing or frosting. Yield: 5-6 dozen cookies. Serving size = 2 cookies.
NUTRITIONAL INFORMATION: Cal. 185, Carb. 28 gm, Pro. 1.5 gm, Fat 7 gm, Sod. 75 mg
DIABETIC EXCHANGES: 2 Carb., 1 fat
1 lb. Whole wheat loaf frozen bread dough, thawed
2 T. margarine, trans fat free
1/4 C. granulated brown-sugar replacement
1 T. flour
2 t. ground cinnamon
1 t. ground nutmeg
2 C. apples, peeled and grated
2 T. raisins, soaked in warm water
Divide bread dough in half. Roll each half into an 8" square. Place each square on a greased cookie sheet. Brush with melted margarine. Combine brown sugar replacement, flour, cinnamon and nutmeg in a bowl; stir to mix. Add grated apples, raisins and toss to coat fruit. Spoon one-half of the apple mixture down the middle of each square. Cut 2" strips down two sides toward the apple filling, about 1" apart. Fold strips alternately, overlapping the filling. Cover and allow coffee cake to rise until double in size. Bake at 350 degrees for 30-35 minutes or until golden brown. Yield: 32 servings.
NUTRITIONAL INFORMATION: (Per Serving) Cal 60, Carb. 13 gm
DIABETIC EXCHANGES: 1 serving = 1/2 bread, 1/3 fruit
1/2 C. walnuts or pecans, chopped
3 T. brown sugar
11/2 C. toasted wheat germ
11/4 t. pumpkin pie spice
1 C. all purpose flour
1/2 C. whole wheat flour
2 t. baking powder
3/4 t. salt
1/4 t. baking soda
1 C. plain fat-free, sugar-free yogurt
3/4 C. pumpkin
1/2 C. brown sugar, packed
2 T. oil
1 egg
1/2 C. dried cranberries
1 t. orange rind, grated
Preheat oven to 350 degrees. Combine nuts, 3 T. brown sugar, 1 1/2 t. wheat germ and 1/4 t. pumpkin pie spice in a small bowl with fork. Set aside. Combine flours and then add 1/2 C. wheat germ, baking powder, 1 t. pumpkin pie spice, salt and baking soda in a medium bowl. Make a well in center of mixture. Combine yogurt, pumpkin, 1/2 C. brown sugar, oil and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Fold in cranberries and orange rind. Spoon batter into a 9 x 13" baking pan sprayed with non-stick cooking spray. Sprinkle with nut mixture. Bake for 25 minutes. Yield: 12 servings.
NUTRITIONAL INFORMATION: (Per Serving) Cal. 210, Carb. 33 gm, Fat 6.6 gm, Pro. 6.2 gm, Sod. 199 mg
Recommend the omega brownie recipe from AHHSD
1 C. all-purpose flour
2/3 C. unsweetened cocoa powder
1 large egg
3 large egg whites
1/2 t. instant coffee dissolved in 1 t. hot water
1 t. vanilla extract
1/2 C. drained unsweetened applesauce
1 3/4 C. sugar
4-oz. mini semisweet chocolate chips
Preheat oven to 350 degrees. In a medium bowl, whisk together flour and cocoa. Set aside. In a large mixing bowl, whisk egg and egg whites until combined. Add dissolved coffee, vanilla and applesauce and stir until dissolved. Add sugar and stir until dissolved. Fold in flour mixture and chocolate chips until dry ingredients are just moistened. Pour batter into a lightly sprayed 8 x 13" pan and bake for 30 minutes. Cool on a rack and cut into 1 1/2 x 2" squares. Yield: 24 brownies. Serving size = 1 brownie.
NUTRITIONAL INFORMATION: Cal. 115, Carb. 25 gm, Pro. 2 gm, Fat 0.5 gm, Sod. 12 mg
DIABETIC EXCHANGES: 1 1/2 Carb.
16 oz. can solid pumpkin
12 oz. can evaporated skim milk
1 egg plus 2 egg white or 1/2 C. egg substitute
1/2 C. Bisquick
1 T. brown sugar
2 T. sugar
4 pkgs. Sugar substitute
3/4 t. cinnamon
1/2 t. cloves
2 t. vanilla
Heat oven to 350 degrees. Spray 9-inch pie pan with vegetable oil. Put all ingredients in blender, food process, or mixing bowl. Blend 1 to 2 minutes. Pour into pie pan. Bake 50 minutes or until center puffs up. Let cool before serving. Serves 8.
NUTRITIONAL INFORMATION: Per Serving (1 Slice) Cal 125; Pro 7 gm; Carb 21 gm; Fat 2 gm; Chol 36 mg; Sodium 172 mg
DIABETIC EXCHANGES: 1 slice = 1 bread/starch, 1 vegetable, 1/2 fat
24 oz. non-fat cream cheese at room temperature
1 C. canned pumpkin
1/2 C. sugar
1 t. vanilla extract
Whipped topping made with skim milk
3/4 C. egg substitute, equal to 3 eggs
1/2 t. cinnamon
1/4 t. ground cloves
4 ground vanilla wafers (optional)
Preheat oven to 325 degrees. In a large mixing bowl, combine cream cheese, pumpkin, sugar and vanilla. Using an electric mixer, beat at high speed until blended. On low speed, beat in egg substitute and spices. Increase speed to high and continue to beat for approximately 2 minutes or until well blended. Spray a muffin pan with nonstick cooking spray or line with holiday muffin cups papers. Add vanilla wafer crumbs (optional) to the pan and shake lightly to coat bottom and sides with crumbs. Pour cream cheese mixture in each muffin cup. Bake for 25 minutes or until center is set but not firm. Cool on wire rack. Store in refrigerator several hours before serving. Yield: 18 individual cheesecakes. When is whipped topping added?
NUTRITIONAL INFORMATION: Cal. 60, Carb. 11 gm, Pro. 8 gm, Fat 0 gm
DIABETIC EXCHANGES: (Using Skim Milk) 3/4 skim milk
1/3 C. light brown sugar, firmly packed
3 egg whites, lightly beaten
1 egg, lightly beaten
1 12-oz. can evaporated skimmed milk
2 T. cornstarch
1 t. vanilla extract
1 8-oz. tub reduced-fat cream cheese
1 1/2 C. fresh raspberries
8 t. light brown sugar
In the top of a double boiler combine brown sugar, cornstarch, egg whites, egg and evaporated milk, stirring well. Cook over simmering water 4 minutes, or until thickened, stirring constantly with a wire whisk. Remove from heat and add vanilla and cream cheese. Stir until smooth and then gently fold in raspberries. Spoon 1/2 C. cheese mixture into each of 8 6-oz. ramekins or custard cups. Cover and chill at least 4 hours. Sprinkle each serving with 1 t. brown sugar. Place ramekins on a baking sheet. Broil 1 minute or until sugar melts. Serve immediately. Yield: 8 servings.
NUTRITIONAL INFORMATION: Cal 177, Fat 5.6 gm, Pro 8.4 gm, Chol 46 mg, Sod 242 mg, Carb 23.4 gm
DIABETIC EXCHANGES: 1 Milk, 1 Fruit, 1 Fat (Per 1/2 C. serving)
1 T. brine-packed green peppercorns, drained and crushed
2 t. ground coriander
1 1/2 t. Hungarian sweet paprika
1/2 t. dried thyme
1/2 t. pepper
1/4 t. salt
4 4-ounce beef tenderloin steaks (3/4 inch thick)
2 t. olive oil
1/4 C. congnac or chicken broth
1/4 C. water
Cooking spray
In a small mixing bowl, combine peppercorns, coriander, paprika, thyme, pepper and salt. Stir well. Rub steaks with spice mixture. Let stand for 5 minutes. Over medium heat, heat olive oil in a large nonstick skillet coated with cooking spray. Add steaks and cook 4 minutes on each side or until desired degree of doneness. Remove steaks from skillet and set aside. Add cognac and water to skillet, scraping skillet to loosen browned bits. Over medium-high heat, stirring constantly, cook for 15 seconds or unti liquid is reduced to 1/4 cup. Spoon cognac mixture over steaks. Yeild: 4 servings.
NUTRITIONAL INFORMATION: Cal. 197; Pro. 23.9 gm; Fat 10 gm; Sod. 210 mg; Chol. 70 mg; Carb. 2.5 gm
DIABETIC EXCHANGES: 3 Lean Meats (Serving = 1 steak, 1 T. sauce)
1 1/2 C. ground 93% lean ham (about 1/2 pound)
1 10 oz. pkg. frozen chopped spinach, thawed and drained
1 C. fat-free cream cheese
1 C. plain low-fat or fat-free yogurt
1/2 C. light or fat-free mayonnaise
1 pkg. dry onion soup or vegetable soup mix
1 loaf round rye or French bread (uncut)
In blender, mix cream cheese at a low speed until creamy. In mixing bowl, combine ground ham, spinach, cream cheese, yogurt, light mayonnaise and dry soup mix. Refrigerate until ready to serve. With a sharp knife, cut top 1/3 off round rye loaf or French bread. Hollow out loaf, leaving a 1-inch thick shell. Cut bread into 1-inch cubes. Store bread cubes and shell in plastic bags until ready to serve. Just before serving, toast bread shell in 400 degree oven for 8 minutes (this prevents the dip from soaking into bread shell). Place the ham and spinach mixture in the bread shell. Serve with reserved bread cubes and raw vegetables. Yield: about 4 ½ cups dip. 1 Serving = 4 T
NUTRITIONAL INFORMATION: Cal. 17; Pro. 2 gm; Carb. 1 gm; Fat 1 gm; Sod. 60 mg
DIABETIC EXCHANGES: 4 T. = 1/2 med fat meat and 1 fat
- Holiday Punch
- Christmas Cheese Ball
- Caesar Salad
- Lucille's Peas
- Spinach-Stuffed Chicken
- Pumpkin Cranberry Cake
The key to putting this quick menu together is summed up in four words - "prepare ahead" and "be prepared." If this sounds like the Boy Scout motto, the essence of the meaning is the same. Some of these items can be prepared a day or two before the party. The others can be prepared and cooked or baked simultaneously, resulting in a quick, quite delicious meal.
A day or two before the party, prepare the Christmas Cheese Ball, prepare and stuff the Chicken Breasts, and tear up 8 C of bite sized romaine lettuce (store lettuce in plastic zip bag with damp paper towel inside the bag to keep lettuce fresh) - refrigerate all until the day of the party:
2 - 8 oz. packages of light cream cheese, room temperature
1 - 8 oz. can crushed pineapple, in natural juice, drained
1/4 C. green pepper, chopped
1/4 C. red pepper, chopped
2 T. sweet onion, chopped
3/4 t. Beau Monde seasoning
1 C. nuts, chopped
Mix all ingredients except nuts. Chill 30 minutes for easier handling. Divide mixture in half and shape into two balls. Roll in nuts. Yield: Each ball severs 8. Serving size = 16 servings.
NUTRITIONAL INFORMATION: (Per serving) Cal. 125, Carb. 6 gm., Fat 10 gm., Pro. 4 gm., Sod. 196 mg
DIABETIC EXCHANGES: Neg. 2 fat
The day of the party, have all ingredients available and measured or cut up, if possible. This will save time. Preheat oven to 350 degrees.
4 - 3/4 oz slices French bread, cut into 3/4-inch cubes
2 cloves garlic, crushed
8 C. loosely packed romaine lettuce, torn into bite size pieces
1/2 C. (1 oz.) shaved fresh or fat-free Parmesan cheese
3 T. water
Juice of 2 lemons
3 t. olive oil
1 t. Dijon mustard
1 t. reducd sodium Worcestershire sauce
1 t. anchovy paste
1/2 t. sugar
3 cloves garlic
Fresh pepper
Combine bread cubes and crushed garlic in a large zip-top plastic bag. Seal bag; shake to coat bread cubes. Turn bread cube mixture out onto a baking sheet; arrange bread cubes in a single layer. Bake at 350 degrees for 15 minutes, or until toasted. Keep cubes separate until last minute.
Combine bread cubes, lettuce and cheese in a large bowl; set aside. Combine water and next 7 ingredients in an electric blender; cover and process until smooth. Pour over lettuce mixture; toss well. Yield: 8 servings. Serving Size = 1 C.
NUTRITIONAL INFORMATION: (Per serving) Cal. 80, Pro. 3.5 gm., Fat 2 gm., Carb. 17.8 gm., Chol. 5 mg., Sod., 460 mg., Calc. 141 mg.
DIABETIC EXCHANGES: 1 C = 2 vegetables, ½ low-fat meat
3 T. orange marmalade
2 T. margarine
1 T. orange peel, grated
1/2 C. fresh mushrooms, sliced
16 oz. frozen peas
Salt and pepper to taste
In a saucepan, over medium heat, combine marmalade, margarine, and orange peel. Add mushrooms; cook and stir until tender. Cook peas according to package directions; drain. Add mushroom mixture and toss. Season with salt and pepper. Yield: 6 servings.
NUTRITIONAL INFORMATION: (Per serving) Cal. 82, Carb. 15 gm., Fat 2 gm., Pro. 3 gm., Sod. 54 mg.
DIABETIC EXCHANGES: 1 carbohydrate
8 slices turkey bacon, diced small
1 large onion, chopped
1 package (10 oz.) frozen chopped spinach, thawed and drained well
2 egg whites, lightly beaten
1/2 C. seasoned croutons, lightly crushed
1/2 t. garlic salt
4 whole chicken breasts, boneless, skinless, split
Salt and pepper to taste
2 T. olive oil or margarine
Lemon wedges
In a large frying pan over medium heat, cook bacon until crisp. Add onion and cook until soft. With slotted spoon, transfer to a large bowl. Add spinach, egg whites, croutons, and garlic salt; toss gently with a fork. Using a small sharp knife, cut a pocket in the thick side of each breast half. Stuff lightly with spinach mixture and close with a wooden pick. (You may cover and refrigerate until the next day.) Season lightly with salt and pepper. In same pan over medium heat, heat oil. Add chicken breasts and cook, turning from side to side, for about 15 minutes (20 minutes if refrigerated) or until meat in thickest portion is no longer pink if slashed. Serve with lemon wedges to squeeze over top. Yield: 8 servings. Serving Size = 1 stuffed breast.
NUTRITIONAL INFORMATION: (Per Serving) Cal. 240, Carb. 7 gm., Pro. 32 gm., Fat 8 gm., Sod. 426 mg.
DIABETIC EXCHANGES: 4 very lean meat, 1 vegetable
1/2 C. walnuts or pecans, chopped
3 T. brown sugar
1 1/2 T. and 1/2 C. toasted wheat germ
1/4 t. and 1 t. pumpkin pie spice
1 C. all purpose flour
1/2 C. whole wheat flour
2 t. baking powder
3/4 t. salt
1/4 t. baking soda
1 C. plain fat-free, sugar-free yogurt
3/4 C. pumpkin
1/2 C. brown sugar, packed
2 T. oil
1 egg
1/2 C. dried cranberries, such as Craisins
1 t. orange rind, grated
Non-stick cooking spray
Preheat oven to 350 degrees. Combine nuts, 3 T. brown sugar, 1 1/2 t. wheat germ and 1/4 t. pumpkin pie spice in a small bowl with fork. Set aside. Combine flours and then add 1/2 C. wheat germ, baking powder, 1 t. pumpkin pie spice, salt and baking soda in a medium bowl. Make a well in center of mixture. Combine yogurt, pumpkin, 1/2 C. brown sugar, oil and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Fold in cranberries and orange rind. Spoon batter into a 9 x 13" baking pan sprayed with no-stick cooking spray. Sprinkle with nut mixture. Bake for 25 minutes. Yield: 12 servings.
NUTRITIONAL INFORMATION: (Per serving) Cal. 210, Carb. 33 gm., Fat 6.6 gm., Pro. 6.2 gm., Sod. 199 mg.
12 oz. frozen mixed berry punch, defrosted
12 oz. water
4 - 6 liters diet lemon-lime soda
Ice
Frozen fruit if desired
Combine water and punch concentrate in large punch bowl. Add ice or ice ring with frozen fruit if desired. Slowly add liters of diet soda. As level of punch decreases, add more diet lemon lime soda. Yield: 20 servings. Serving Size = 1 C.
NUTRITIONAL INFORMATION: (Per Serving) Cal. 20, Carb. 4 gm., Pro. 0 gm., Fat 0 gm., Sod. 42 mg.
DIABETIC EXCHANGES: Free