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Chinese Chicken Corn Soup
-  Yield: 6 servings

3 c Chicken broth; 2 tb Cold water
8 1/4 oz Can creamed corn; 1 2 Egg; whites
1 c Chicken; diced, cooked, 2 tb Parsley; finely, minced,
-skinned -fresh
1 tb Cornstarch

Combine chicken broth, corn, and chicken pieces in a large saucepan.
Bring mixture to a boil over medium heat, stirring occasionally.
Blend cornstarch with cold water and add to soup. Continue cooking,
uncoverd, for 3 minutes. Beat egg whites untill foamy; stir into
soup. Reduce heat to a simmer and cook until foamy. Ladle soup into
individual bowls and garish with parsley. Serve hot.

Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGES. CHO: 14g; PRO: 16g; FAT: 4g; CAL: 156; Low-sodium diets:
Substitute unsalted broth.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Chocolate Dunking Cookies
-  Yield: 36 servings

1/2 c Margarine; (1 stick) 1/2 c Egg whites;
1/2 c Sugar; 2 c All-purpose flour;
1/4 c Brown sugar; 1/4 c Cocoa;
Dry sugar substitute equal 1/2 c Baking soda;
To 1/4 cup sugar; 1/4 ts Salt;
1 ts Vanilla;

Cream margarine, sugars and sugar substitute together until light and
fluffy. Add vanilla and egg whites, and mix at medium speed until
creamy, scraping down the bowl before and after adding vanilla and
egg whites. Stir flour, cocoa, baking soda and salt together to blend
and add to creamy mixture. Mix at medium speed to blend. Cover and
refrigerate to 1 to 24 hours.
Return dough to room temperature. Roll out on a lightly floured
board to form a 12 square. Cut across dough a 4 intervals to give
3 slices which 4 wide and 12 long. Cut each slice in 12 equal
portion, 1 by 4. Place dough on cookie sheets that have sprayed
with pam spray or lined with aluminum foil. Bake at 350 for about 10
minutes, or until cookies are firm. Remove them to a wire rack and
cool to room temperature.
Variations: Cinnamon Dunkin Cookies. Omit Cocoa. Add 1/4 c
all-purpose flour and 1 1/2 t cimmamon to the flour and other dry
ingredients. Lemon Dunkin Cookies. Omit cocoa. Add 1 t lemon
flavoring and grated rind from 1 lemon along with the vanilla, and
add 1/4 cup of all-purpose flour to the flour and other dry
ingredients.

Food exchanges per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 93, FAT: 4g, CHO: 13g, Na: 33mg, PRO: 2g, CHO: 0

Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy OBrion and her Meal-Master.

By simplify3, published on Aug. 31 2007, 44
In Recipes
Chocolate Peppermint Cookies
-  Yield: 36 servings

1 c Margarine;(2 sticks) 3 c All-purpose flour;
1 1/3 c Sugar; 1/2 c Cocoa;
1 ts Peppermint; flavoring 2 ts Baking powder;
1/2 c Egg; whites at room 1/4 ts Salt;
-temperature

Cream margarine and sugar together at medium speed untill light and
fluffy. Add flavorings and egg whites, and mix at medium speed for 1
minute, scraping down bowl before and after adding flavorings and egg
whites. Stir flour, cocoa, baking powder and salt together to blend
well; add to creamy mixture. Mix at medium speed to blend well.
Cover and refrigerate from 3 hours to overnight.
Return dought to room temperture. Roll our on a lightly floured
board to 1/4 thick. Cut with a 2 1/2 round cutter or an equivalent
cutter. Place on cookie sheets that have been sprayed with pan spray
or lined with aluminum foil. Bake at 350 for 10 to 12 minutes, or
until cookies are almost firm. Remove cookies to a wire rack and cool
to room temperature.

NOTE: Cookies will be soft if kept in an airtight container. If you
want them crisp, freeze them or keep them in a container that isnt
airtight.

Food exchanges per servings: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE

Calories: 115, FAT: 5g, CHO: 16g, Na: 98mg, PRO: 2g, Cholesterol: 0
Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Christmas Cranberry Punch
-  Yield: 16 servings

4 c Cranberry juice cocktail; 12 oz Sugar-free lemon-lime pop;
2 c Orange juice; Whole cranberries;

Combine the cranberry and orange juices in a punch bowl. Pour the
carbonated beverage down the sides of the bowl. Float whole
cranberries on the top.

1/2 cup - 51 calories, 1 fruit exchange 13 grams carbohydrate, 0
protein, 0 fat, 3 mg sodium, 75 mg potassium, 0 mg cholesterol.

Source: Am. Diabetes Association Holiday Cookbook by Betty Wedman
1986 Shared but not tested by Elizabeth Rodier, Nov 93.

By simplify3, published on Aug. 31 2007, 44
In Recipes
Christmas Fruitcake Cookies
-  Yield: 36 servings

1/2 c Vegetable oil 1/4 ts Ground allspice
1/2 c Brown sugar 1/4 c Milk
1 Egg 1/2 c Chopped walnuts
1 1/4 c Whole wheat flour 1/2 c Raisins
1/2 ts Baking powder 1/2 c Snipped dried apricots
1 ts Ground cinnamon 1/2 c Chopped dates
1/4 ts Ground cloves

Cream together the oil and sugar. Add the egg. Then blend in the
remaining ingredients. Drop by spoonfuls onto a lightly oiled baking
sheet. Bake in 350 F oven for about 10 minutes. Cool on a wire rack
and store in a tightly closed container.

1 cookie - 77 calories, 1/2 fruit exchange, 1 fat exchange 9 grams
carbohydrate, 1 gram protein, 4 grams fat 7 mg sodium, 70 mg
potassium, 8 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Cinnamon Buns -  Yield: 12 servings

DOUGH
1 1/3 c Lukewarm water 3 c Whole wheat flour
1 ts Honey

--FILLING-
1/2 c Smooth natural peanut butter 2 tb Cinnamon
1/4 c Honey 2 tb Water
1/2 c Unsweetened applesauce 2/3 c Raisins

Combine the water, honey, and yeast in a large bowl. Let sit for 5
minutes until foamy. Add the flour 1 cup at a time, beating well
after each addition. When the dough becomes to stiff to mix, turn it
out onto a floured board and knead for 5 to 10 minutes until smooth
and elastic. Put it in a very lightly oiled bowl, cover, and allow to
rise for 1 hour. (If a very light dough is desired, you may punch it
down, cover, and allow to rise another 40 to 45 minutes)

While the dough is rising, combine the peanut butter and honey in a
saucepan and mix over low heat until easily blended (or warm in
microwave until easily blended). Beat in all the remaining
ingredients except the raisins.

Remove the risen dough from the bowl and knead about ten times on a clean board. Roll out into a large rectangle about 15 X 14. Spread with filling to 1/2 of the edge. sprinkle raisins evenly over the filling. Roll the rectangle into a log, starting at the 15-in side, pinch the edges to seal, and slice into 1 thick rounds. They will be VERY gooey> Place on a nonstick baking sheet, cover, and allow to rise for about 20 minutes, or until light. Bake in a preheated 350 F
oven for 20 to 25 minutes, until golden brown on top.
By simplify3, edited on Sep. 4 2007, 44
In Recipes
Cold Turkey Reuben Sandwich
-  Yield: 4 servings

MMMMM--COLD TURKEY REUBEN SANDWISH-
4 ts Plain Low-fat yogurt; -and of course cooked
8 sl Rye Bread; 1 1/3 c Sweet + Sour Red Cabbage;
8 oz Turkey; breast thinly sliced -drained (recipe to follow)

MMMMM--SWEET + SOUR RED CABBAGE-
1 lb Red cabbage; shredded 1/2 ts Salt
1/2 c Cider vinegar; Sugar equivalent to a 2 tbs
1/2 c Water Sugar
2 tb Margarine

SANDWICH: Spread 1 teaspoon yogurt on each 4 slices of rye bread.
Divide the sliced turkey among tops of the bread slices. Spoon 1/3
Sweet and Sour Red Cabbage on each sandwich; top with remaining bread.

Food Exchange per serving: 2 STARCH EXCHANGES + 2 LEAN MEAT EXCHANGES

CHO: 31g; FRO: 22g; FAT: 5g; CAL: 254;
Low-sodium diets: Omit salt from Sweet and Sour Red Cabbage

SWEET AND SOUR RED CABBAGE: Put cabbage, vinegar, water, margarine,
and salt in a deep cooking pot. Cover and cook about 15 minutes or
until crisp-tender, lifting and turnig with a large kitchen fork two
or three times. Remove from heat. Add sweetener to cabbage
gradually, lifting and mixing well with a fork. Drain off any liqiud

Food Exchange per serving: 1 VEGETABLE EXCHANDGE + 1/2 FAT EXCHANGE

CHO: 5g; PRO: 1g; FAT: 3g; CAL: 42;
Low-sodium diets: Omit salt. Use unsalted margarine.

Source: The Art of Cooking for the Daibetic by Mary Abbott
Hess,R.D.,M.S.

Brought to you and yours via Nancy OBrion and her Meal-Master

After is all is said and done, I think I would double the recipe for
the SWEET AND SOUR CABBAGE only I would use both green and red. What
the hay, do IT my way!!!! Cabbage is my thing!

By simplify3, published on Aug. 31 2007, 44
In Recipes
Cracked Wheat Carrot Loaf
-  Yield: 12 servings

1/2 c Boiling water 1 ts Salt
1/4 c Cracked wheat; 1 c Carrot; shredded
1 Package active dry yeast; 1 Egg;
1/4 c Warm water 2 1/3 -2 2/3 cups all-purpose
1/3 c Skim milk; warm -flour
1/4 c Margarine 2/3 c Oat Bran Cereal
1/4 c Brown sugar; firmly packed

In small bowl pour boiling water over cracked wheat; let stand 15
minutes. Drain excess water; set aside. Dissolve yeast in warm
water. In lare bowl combine milk, margarine, brown sugar, salt,
carrot, and egg. Add dissolved yeast and cracked wheat. The
margarine may not melt completely. In small bowl, combine 1 cup of
the all-purpose flour and Oat Bran cereal; add to yeast mixture. Add
enough remaining all-purpose flour to make a moderatelly stiff dough.
Turn out onto a lightly floured surface. Knead about 10 minutes or
until dough is smooth and elastic. Shape into ball. Grease large
bowl. Place dough ub bowl turning once to coat surface. Cover; let
rise in warm place about 1 1/2 hours or until nearly double in size.
Grease 9 by 5 loaf pan or coat with vegetable pan-coating. Punch
dough down; shape into loaf. Place in prepared pan. Cover; let rise
in warm place about 1 hour or until nearly double in size. Meanwhile
heat oven to 375. Bake 25-30 minutes, shielding crust with aluminum
foil after 20 minutes of baking. Remove from pan; cool on wire rack.

Food Exchanges per serving: 2 STARCH EXCHANGES

CHO: 30g; PRO: 4g; FAT: 1g; CAL: 146
Low-sodium diets: Omit salt. Substitute unsalted margarine.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Cranberry Concentrate
-  Yield: 8 servings

2 c Cranberries; 2 Slices lemon;
2 1/2 c Water 12 ts Artif. sweetener (aspartame)

Combine cranberries, water and lemon slices in a stainless steel or
enamel saucepan. Bring to a boil; reduce heat and simmer uncovered
30 min.

Add sweetener, stir until dissolved. Strain, stirring and mashing
berries until a fairly dry pulp remains in strainer. Store
concentrate in refrigerator.

OR Freeze in a shallow square pan. Cut it into 8 equal blocks, then
wrap and store them in the freezer. OR freeze in a plastic ice cube
tray that holds 2 cups and makes 16 cubes.

CRANBERRY REFRESHER Dilute 1/4 cup concentrate (1/8 recipe or 2 ice
cubes) with 3/4 cup water, sugar-free ginger ale or soda water.

1 cup serving - 1 ++ extra, 12 calories 3 g carbohydrate

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier, Nov 93.

By simplify3, published on Aug. 31 2007, 44
In Recipes
Cranberry-Nut Bread
-  Yield: 15 servings

1 c Whole wheat flour; 2 tb Vegetable oil;
1 c Unbleached all-purpose flour 1 Egg;
1/4 c Sugar; 1 c Cranberries; frsh/frozen
1 tb Baking powder; -chopped
2 ts Orange; rind grated 1/3 c Raisins;
1 c Orange juice; 1/3 c Walnuts; chopped

Combine the flours, sugar, baking powder, and orange rind in a mixing
bowl. Add the remaining ingredients and stir to blend well.

Pour into an oiled 9 x 5 inch loaf pan. Bake at 350 F for 45 to 50
minutes. Cool for 6 minutes before removing from the pan.

Cool thoroughly on a wire rack. Store in a plastic bag or aluminum
foil for at least one day before slicing.

1/15 recipe - 142 calories, 1 bread, 1/2 fruit, 1 fat exchange 24
grams carbohydrate, 3 grams protein, 4 grams fat 55 mg sodium, 120 mg
potassium, 18 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Cranberry-Orange Bars
-  Yield: 12 servings

1/2 c Cranberries; chopped finely 1 Egg;
1 Oranges; ground with skins 1/2 ts Vanilla;
1/4 c Raisins; 1/2 c Whole wheat flour;
2 tb Brown sugar; 1/2 c All-purpose flour;
2 2/3 tb Margarine; 1 ts Baking powder;

This is half of the original recipe with pan size adjusted.

Combine the cranberries, oranges, raisins, and brown sugar in a mixing
bowl. Set aside.

Cream the margarine until light and fluffy. Add egg and beat well.
Blend in the vanilla. Gradually add the dry ingredients to the
creamed mixture.

Stir in the cranberry mixture and pour the batter into a greased 8
inch square baking pan. Bake at 350 F for 30 to 40 minutes or until
browned on top. Cool in the pan on a wire rack. Cut into bars.

One bar - 86 calories, 1 fruit exchange, 1/2 fat exchange 14 grams
carbohydrate, 2 grams protein, 3 grams fat 55 mg sodium, 78 mg
potassium, 11 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Creamy Ranch Salad Dressing
-  Yield: 9 servings

1 c Low-fat cottage cheese 1/2 ts Garlic powder
2/3 c Low-fat plain yogurt 1/2 ts Dried basil
2 Green onions, chopped 1/4 ts Dried oregano
1 ts Dijon mustard

In food processor or blender, process cottage cheese andyogurt until
smooth. Pour into bowl and stir in onions and seasonings.

Cover and refrigerate for at least 30 min so flavours develop. Store
for up to one week. Stir before serving.

Makes 1 2/3 cups. Preparation 10 min, chill 30 min or longer 1
serving 3 tbsp, 1/2 Milk Choice (2%) 3 g carb, 5 g protein, 1 g fat,
37 cal Source: Choice Menus by Marjorie H. Hollands + Margaret Howard
1993 Canadian Diabetes Assoc.

COMPARISON: 3 tb commercial Ranch-style dressing 216 cal Shared but
not tested by Elizabeth Rodier Aug 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Crisp + Cool Middle Eastern Salad
-  Yield: 6 servings

1 Green pepper; chopped 1 tb Fresh dill;
2 Medium Tomatoes; chopped -or
1 Medium cucumber; chopped 1 1/2 ts Dried dill weed;
- and peeled 1/2 ts Salt
3 Green onion tops; chopped 1/2 ts Ground pepper
1 c Plain low-fat yogurt;

Toss green pepper, tomatoes, cucumber, and green onions in a
medium-size bowl. In a small bowl combine yogurt, dill salt, and
pepper. Spoon yogurt mixture over salad and toss.

Food Exchange per serving: 1 VEGETABLE EXCHANGE

CHO: 7g; PRO: 3g; FAT: 1g; CAL: 44; Low-salt diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbort Hess,
R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Cucumber Salad
-  Yield: 10 nice folks

2 lg Cucumber; peeled 2 cl Garlic; crushed or
2 c Plain low-fat yogurt 1 ts Garlic powder;
4 tb Vingar 1 ts Salt
3 ts Dried dill weed; or 1/2 ts Fresh ground pepper;
2 tb Fresh dill;

Slice cucumber lengthwise and remove seeds. Dice the cucumber and add
remaining ingredients. Mix throughtly and chill at least 1/2 hour
before serving. This was for 5 servings, but sence I like cucumber
so well I increased it for 10 nice folks....love them leftovers!
Food Exchanges per serving: 1 VEGETABLE SERVING
CHO: 6g; PRO: 3g; FAT: 3g; CAL: 39; Low Sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Curry Turkey Stir-Fry
-  Yield: 4 servings

2 c Turkey; chopped cooked 1 lb Fresh pea pods; snipped
1 1/2 ts Curry powder; 1 Sweet red pepper; sliced
1 tb Soy sauce 1 tb Cornstarch;
4 Green onions; chopped 1 1/2 c Water
4 Celery stalks; chopped thin

Heat a nonstick wok or skillet. Add the turkey, curry powder, soy
sauce, and onions. Saute until the turkey is heated, about 2
minutes. Add the celery, pea pods and pepper. Stir-fry another 3 to
4 minutes. Add the cornstarch that has been dissolved in the water.
Cook just until the liquid thickens.

1/4 recipe = 151 calories, 3 lean meat, 1 vegetable exchange 7 grams
carbohydrate, 22 grams protein, 4 grams fat 285 mg sodium, 404 mg
potassium, 54 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Date Tapioca
-  Yield: 4 servings

1 Egg, separated 1/8 ts Salt
2 c Skim milk 12 Dates, quartered
3 tb Tapioca 3/4 ts Vanilla

Beat egg yolk. Mix in saucepan with milk, tapioca and salt. LeZ
YOnd 5 min.

Beat egg white until stiff. Set aside. (My note: my mixer will
beat a large egg white but not a medium one.)

Bring tapioca mixture to a boil over medium heat. Add dates and cook,
stirring constantly 6 to 8 minutes or until thick. Remove from heat,
add vanilla. Gently fold tapioca mixture into egg white.

Cool at room temperature, stirring occasionally. Refrigerate until
chilled.

1/2 cup serving - 155 calories, 2 Starch/Bread exchange 6.2 gm
protein, 1.7 gm fat, 30.1 gm carbohydrate, 145.8 mg sodium, 384.8 mg
potassium, 2.2 gm fiber, 70 mg cholesterol.

Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but
not tested by Elizabeth Rodier, Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Eggplant Dip
-  Yield: 16 servings

1 md Eggplant; 1 tb Fresh lemon juice/vinegar;
3 md Green onions; finely chopped 1 tb Vegetable oil;
1 lg Tomato; peeled + chopped 1/2 ts Salt;
1 sm Clove garlic; finely chopped 1/4 ts Freshly ground pepper;
1/2 Stalk celery; finely chopped

Eggplant dip is popular in many Mediterranean countries. In the West
it is often called poor mans caviar. Its good with raw vegetable
dippers or on crisp Melba toast.

Prick whole eggplant in several places with a fork. Place in a
baking pan and bake in 400 F oven for 30 minutes. Cool, peel and
chop finely. (A blender or food processor can be used but avoid
overprocessing. Dip is best when it has some crunch.)

Combine eggplant, onions, tomato, garlic and celery. Add lemon juice,
vegetable oil, salt and freshly ground pepper. Cover tightly and
refrigerate for several hours to blend flavors.

2 tb - 17 calories, 2 g carbohydrate, 1 g fat, 1++extra (free
exchange)

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier, Dec 93.

By simplify3, published on Aug. 31 2007, 44
In Recipes
Faki (Hellenic Lentil Soup)
-  Yield: 8 servings

1 c Lentils 4 Parsley sprigs
1 md Onion; chopped Mint, fresh; basil or other
2 Garlic cloves; up to 3 -favorite herb
-chopped 1/4 c Olive oil
1 Celery stalk; chopped 1 pn -Salt
3 Plum tomatoes, fresh; and 1 pn -Pepper
-juices -OR- 3 tb Vinegar
5 -Italian type plum tomatoes Oregano, dried; for garnish
1 Bay leaf

This recipe also appeared in my cookbook, The Food of Greece.

Wash lentils in a soup pot. Cover with 8 cups of cold water, and
bring to a boil. Cover the pot, turn off the heat, and let stand for
an hour. Bring to a boil, and stir in the onion, garlic and celery.
Cover and simmer for 30 minutes. Add the tomatoes. bay leaf, parsley,
your favorite herb and half the oil. Simmer for 30 minutes, stirring
occasionally. Add enough water to make 8 cups. Remove the bay leaf.
Season the soup, and add the remaining oil. Taste, and adjust the
seasonings. Serve hot with the vinegar and garnished with oregano,
rubbed between your palms.

SERVES:8

Nutrients for 3/4 cup Calories: 129 Exchanges: 1 starch/bread; 1 fat
g mg carbohydrate: 13 potassium: 282.5 protein: 5
sodium: 21 fat: 7 cholesterol: 0 fiber: 2.5

SOURCE: _Diabetic Cooking From Around the World_ by Vilma Liacouras
Chantiles posted by Anne MacLellan

By simplify3, published on Aug. 31 2007, 44
In Recipes
Fat-Free Hot Fudge Sauce
-  Yield: 4 servings

3/4 c Sugar; 4 ts Cornstarch;
(can be sugar subtitute) 1/2 c Evaporated skim milk
1/3 c Cocoa; 1 ts Vanilla

In a small saucepan stir together the sugar, cocoa, cornstarch and
evaporated skim milk. Cook and stir constantly until sauce is bubbly
and thick. Cook and stir two minutes more. Remove from heat and stir
in 1 tsp. vanilla. (For sugar-free sauce skip sugar at the start and
stir in NutraSweet spoon on at the end with the vanilla.)

By simplify3, published on Aug. 31 2007, 44
In Recipes
Fish Chowder
-  Yield: 6 servings

1 lb Fish fillets; fresh or 1/2 c Celery; chopped with leaves
-frozen 1/3 c Catsup;
4 sl Bacon; 2 ts Worcestershire sause;
3/4 c Onion; chopped 1 ts Salt
16 oz Can tomatoes; 1/8 ts Thyme; dried
2 c Boiling water 1/8 ts Marjoram;
1 c Potatoes; raw diced 1 tb Parsley; minced, fresh
1/2 c Carrot; diced

Thaw fish fillets if frozen. Remove bones and skin from fish; cut
fish into 1-inch pieces. Cut bacon into 1/2-inch pieces. In a large
saucepan over moderate heat, fry bacon until crisp, turning
freguently. Add onion, and cook and stir over moderate heat until
tender and translucent. Cut tomatoes into bit-sized piece. Add
tomatoes, tomato liquid from can, and all remaining ingredients
except the fish and the parsley to the onions. Bring to a boil;
reduce heat to low, cover, and simmer for about 45 minutes. Add
fish; cover and simmer for another 10 to 12 minutes, until fish
flakes and is tender. Garnish each serving with a sprinkle of parsley.

Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGES CHO: 14g; PRO: 22g; FAT: 8g; CAL: 213;
Low-sodium diets: Omit salt. Omit bacon. Use unsalted cannned
tomatoes and low-sodium catsup

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.D. and Katarine Middleton.
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Fresh Corn Bisque with Green Onions
-  Yield: 2 servings

1/2 tb Vegetable oil; 1/4 Bay leaf;
1/4 Onion; chopped 1 1/4 c Corn; fresh or frozen
1/4 Carrot; chopped 1/8 ts Salt
1/4 Stalk of celery; chopped 1 pn Cayenne pepper;
1/2 Clove garlic; minced 1 tb Green onions; chopped
Or 1/4 tsp garlic powder OR 1 tb fresh parsley
1 pn Turmeric; OR 1 ts dry parsley
1 c Water

My note: Shortcut version of recipe for 8 servings.

In medium saucepan, heat oil over medium heat. Add onion, carrot,
celery, garlic. Cook, stirring for 2 min. Stir in turmeric and cook
for 1 min. Add bay leaf and water, bring to simmer.

Add corn, simmer 10 minutes. Discard bay leaf. May be pureed in
blender or food processor in small batches. Add salt and cayenne to
taste. Serve hot or cold and garnish with green onions or parsley.
Makes about 1 1/3 cup.

2/3 cup serving - 91 calories, 1 fruit choice, 1 fat 4 grams fat, 0 mg
cholesterol, 150 mg sodium, 2 grams protein, 14 grams carbohydrate.

Source: The Lighthearted Cookbook by Anne Lindsay, Heart + Stroke
Foundation of Ontario 1988 Shared by Elizabeth Rodier and tested with
milk, Nov 93.

By simplify3, published on Aug. 31 2007, 44
In Recipes
Fruit Punch
-  Yield: 12 servings

2 c Unsweetened pineapple juice; 3/4 c Club soda; chilled
2 c Cranberry juice cocktail; Ice cubes
3/4 c Orange juice; chilled Lime slices;

Combine the chilled ingredients in a punch bowl just before serving.

1/2 cup serving - 30 calories, 1 fruit exchange 7 grams carbohydrate,
0 protein, 0 fat, 0 sodium, 85 mg potassium, 0 chol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Giant Potato Pancake
-  Yield: 6 servings

1 1/2 lb Idaho potatoes; 1/4 ts Freshly ground pepper
1/4 c Onion; finely chopped 1 tb Margarine
1 ts Salt

Pare potatoes with a vegetable peeler. Grate potatoes on medium
grater into a large bowl. Add onion, salt, and pepper and mix
lightly but well with a blending fork. Melt margarine in a 10-inch
frying pan and rotate to coat bottom and sides of pan. Turn potatoes
into pan; pat down and spread evenly. Cover pan tightly; turn heat
low and let cook about 15 minutes or underside is browned. Take pan
off heat temporarily. Put a 12-inch plate (or very large pie plate)
unside down on top of potatoes and, with one hand handle of frying
pan and the other hand guiding the plate, turn frying pan unside
down, then lift off the pancake. This put the pancake back on the
plate. Next, immediately slide pancake back into the frying pan,
browned side up. Return to low heat. Do not cover. Let cook for
another 15 minutes or until bottom is browned. To serve, cut evenly
into 6 pie-shaped wedges.

Food Exchanges per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE

CHO: 16g; PRO: 2g; FAT: 6g; CAL: 124;
Low-sodium diets: Omit salt. Use unsalted margarine.

Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,
R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Gingered Carrot and Spinach Supreme (Shaahi Palak)
-  Yield: 6 servings

1/2 c Sliced scallions 1/2 c Vegetable stock
2 Garlic cloves; minced 1 ts Grated fresh gingerroot
1/2 ts Turmeric 1/2 ts Coriander powder
2 tb Olive oil 1/2 c Grated fresh coconut
3 c Coarsely grated carrots 1 1/4 c Frozen spinach
1 Celery rib; grated -- thawed and drained

Saute scallions, garlic and turmeric in oil until scallions are soft.
Add remaining ingredients, simmer for 10 minutes and serve.

Per serving: 124 cal, 3 g prot, 80 mg sod, 13 g carb, 8 g fat, 0 mg
chol, 78 mg calcium

HINT: Substitute packaged shredded coconut for fresh

Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen
Mintzias

By simplify3, published on Aug. 31 2007, 44
In Recipes
Grandma Weisss Kimmel Soup
-  Yield: 4 servings

2 tb Caraway seed; 1/4 ts Paprika;
1 1/4 tb Margarine; 2 tb Parsley; chopped
2 tb Flour; divided 2 ts Salt; maybe
4 c Water, divided 1 Egg;

Cut a small square of cheesecloth and tie the caraway seed in it
securely, or sew the bag closed to be srue that caraway seeds do not
fall into the soup. Set aside. In a 2-quart pot melt margarine and
stir in 1 tb of flour. Cook until light brown. Then gradually stir in
1 c of water and the paprika, stirring constantly so that misture
doesnt lump. Add the remaining 3 cups of water. Add the caraway
seed, the parsley and t teaspoon of the salt. Cover and simmer for
15 or 20 minutes. In a small bowl stir together the remaining
tablespoon of flour, the remaining salt, and the egg. Drop by
teaspoonfuls, and the egg. Drop by teaspoons into the soup. Cook 10
minutes longer. Discard bag of caraway seeds and serve.

Serves 4; 65 calories per serving.

By simplify3, published on Aug. 31 2007, 44
In Recipes
Greek Egg-Lemon Soup
-  Yield: 4 servings

4 Chicken bouillion cubes; 1/4 ts Mixed herb seasoning;
4 c Boiling water Dash of coarsely ground
2 tb Rice; raw -pepper
2 md Eggs; beaten Parsely sprigs
2 tb Lemon juice, fresh

Dissolve bouillon cubes in boiling water; add rice slowly so as not
to stop the boiling. Cover, reduce heat to low, and let simmer
gently for 15 minutes or until rice is tender but firm. Combine eggs
and lemon juice. Slowly pour half of hot mixture into egg mixture,
stirring quickly. Return to remaining soup, and cook over very low
heat 3-4 minutes, stirring constantly, until mixture is smooth and
coats the spoon. (Avoid boiling or high heat to prevent curdling.)
Stir in herb seasoning immediately. Food exchanges per serving; 1/2
STARCH EXCHANGE + 1/2 MEDIUM-FAT EXCHANGE CHO: 6g; PRO: 4g; FAT: 3g;
CAL: 69; Low-sodium diets; Substitute 4 cups unslated chichen broth
for bouillion cubes and water.

Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,
D.R.,M.S. and Katharine Middleton
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Hearty Vegetable Soup
-  Yield: 4 servings

3 1/2 c Boiling Water 1/2 c Green pepper; coarsely,
2 Chicken bouillon cubes; - chopped
16 oz Can Tomatoes; 1/2 ts Salt
1/2 c Onion; chopped 1 tb Lemonjuice;
1/2 c Carrot; thinly sliced 1/2 ts Sage; crushed dried
1/2 c Celery; diagonally sliced 1/2 ts Pepper sauce; hot

Combine all ingredinets in a 3 to 4-qt pot. Bring to a boil, stirring
todissolve bouillcoubes. Cover and simmer gently for 1 hour. Stir
occaionally to break up tomatoes into bitsized pieces.

Food Exchanges per serving: 2 VEGETABLE EXCHANGES CHO: 12g; PRO: 2g;
FAT: 1g; CAL: 54; Low-soium diets: Omit salt. Subsititue low-sodium
bouillon cubes and unsalted canned tomatoes. Add dried basil.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Hermits
-  Yield: 24 servings

1/2 c Margarine; (1 stick) -to 1/4 cup sugar
2/3 c Brown sugar; 1 ts Cinnamon;
2 Large eggs; 1/2 ts Nutmeg;
2 c All-purpose flour; 1/4 ts Ginger;
1 ts Baking powder; 1/4 c English walnuts; chopped
1/4 ts Salt; 1/4 c Raisins;
Dry sugar substitute equal; 1/4 c Water at room temperature

Cream margarine and brown sugar together at medium speed until light
and fluffy. Add eggs and mix at medium speed for 1 minute, scraping
down the bowl before and after adding eggs. Stir flour, baking
powder, salt, dry sugar substitute, cinnamon, nutmeg, ginger,
walnuts, and raisins together to blend well. Add along with water,
to creamy mixture; mix at medium speed to blend well. Drop dough by
1 1/2 tablespoon onto cookie sheets that have been sprayed with pam
spray or lined with aluminum foil. Bake at 350 for 10 to 12 minutes,
or until cookies are browned on the bottom. Remove them to wrie rack
cand cook to room temperature.

Food exchanges per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE
Calories: 114, FAT: 5g, CHO: 15g, Na: 89, PRO: 2g, Cholesterol: 23 mg

Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Hot Wassail
-  Yield: 18 servings

4 c Unsweetened apple juice; 1 Cinnamon stick;
3 c Unsweetened pineapple juice; 3 Whole cloves;
2 c Cranberry juice cocktail; Lemon slices;
1/4 ts Ground nutmeg;

Combine all the ingredients in a large kettle and simmer for 10
minutes. Serve hot.

1/2 cup serving - 65 calories, 1 fruit exchange 16 grams
carbohydrate, 0 protein, 0 fat, 3 mg sodium, 128 mg potassium, 0 chol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Hungarian Cabbage Rolls
-  Yield: 6 servings

2 qt Water 1 1/2 c Tomato juice;
12 lg Green cabbage leaves; about 1 md Onion;
-1 pd. 1/4 ts Salt
1 c Cooked carrot; cooked 1/4 ts Freshly gound pepper;
1/4 c Raw brown rice; 2 cl Garlic; cruched
1 Egg; beaten sightly

Preheat oven to 325 F. Boil 2 quarts of water in a large saucepan or
dutch oven. Arrange cabbage leaves loosely in pan. Cover and cook
over medium heat until cabbage leaves are limp but not soft, about 8
minutes. Drain and cool leaves. Puree carrot in blender or food
processor fitted with steel blade; mix with ground beef, rice, and
egg. Spoon 2 tablespoon of the meat mixture onto each leaf. Tuck
ends in and roll up jelly roll style. Place seam side down in 9 by
13 baking pan. Pour tomato juice tomatoes, onion slices and
seasonings over cabbage rolls. Cover and bake 1 hour; uncover and
cook for an addional 30 minutes.

Food Exchanges per servings: 2 LEAN MEAT EXCHANGES + 1 STARCH
EXCHANGE + 1 VEGETABLE EXCHANGE
CHO: 20g; PRO: 16g; FAT: 6g; CAL: 197;

Low-sodium diet: Omit salt. Substitute unsalted tomatoe juice and
unsalted canned tomatoes.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought by you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Indian Carrot Salad
-  Yield: 8 servings

1 tb Corn oil 1/2 ts Garlic; minced
1 tb Lime juice 4 c Carrots; sliced + cooked
1/2 ts Cumin; ground 1/2 c Wheat sprouts or cooked
1/2 ts Cinnamon Wheat berries; for garnish
1/4 ts Salt

Whisk oil and lime juice together in large bowl. Whisk in cumin,
cinnamon, salt and grlic. Sir in carrot. Cover and refregerate
until cold. Serve chilled, garnished with wheat sprouts.

Food Exchanges per serving: 2 VEGETABLE EXCHANGES

CHO: 10g; PRO: 1g; FAT: 2g; CAL: 61;
Low-sodium diets: This recipe is suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbot
Hess.,R.D.,M.S. and Matharine Middleton

Brought to you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Kays Favorite Meat Loaf
-  Yield: 6 servings

1 Beef bouillion; 1/2 c Onion; chopped finely
1/2 c Boiling water 1/4 c Celery; chopped finely
2 sl Bread; crumbled fine 2 ts Worcestershire sauce;
1 1/2 lb 85% lean ground beef; 1 tb Catup
2 md Eggs; beaten slightly

Preheat oven to 350 f degree. Line a shallow 8-inch baking pan with
foil. Dissolve beef bouillion cube in boiling water in a large bowl.
Add all other ingrediets except the catsup and blend well with a
fork. Turn onto foil in pan and, with hands, shape quickly into a 6
by 4 1/2 inch by 2 inch loaf. With the dull edge of a knife make a
crisscross pattern across the top, spread with catup across the top.
Cover loaf with a tent of foil that does not touch the top. Bake 45
minutes. Remove foil; bake, uncovered, another 45 minutes. Remove
from oven and cool in pan for 2-3 minutes before serving. Using this
molded metheod instead of loaf pan allows the fat to drain from the
loaf, whereas a loaf pan retains fat.

Nutritive values per serving ( large slice 4 1/2 by 2 by 1 inch, 1/6
of loaf):

Food Exchange per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE + 1 FAT EXCHANGE

CHO: 5g; PRO: 19g; FAT: 10g; CAL: 267;

Lou-sodium diets: Substitute a low-sodium cube.


=

Nurititive values per serving: (1 medium slice 4 4/2 by 2 by 3/4,
1/8 of loaf):

Food Exchanges per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE

CHO: 5g; PRO: 19g; FAT: 10g; CAL: 189;
Low-sodium a low-sodium bouillion cube.


=



Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Leningrad Special Buckwheat Pancakes
-  Yield: 6 servings

1/2 c All-purpose flour; 1 lg Egg; beaten slightly
3/4 c Buckwheat flour; 1 c Water
1 ts Baking powder 1 tb Margarine; Melted
2 ts Sugar substitute 1 ts Margarine; for cooking

Blend flours, baking powder, and sugar substitute in bowl. Mix in
egg, water, and melted margarine. Let batter stand for 10 minuteats.
Melt 1 teaspoon margarine in a 10-in nonstick skillet over medium
heat. Drop batter by the tablespoonful onto hot skillet. Allow
pancakes to cook until bubbles form around the pancakes. Thin
remaining batter with additional water if necessary. Turn pancakes
over with a spatula. Continue cooking until pancakes are done. Place
on heated dish and continue cooking until all the pancakes have been
prepared.

Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE

CHO: 18g; PRO: 3g; FAT: 4g; CAL: 118;
Low-sodium Diets: This recipe is suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,
R.D.,M.S. and Katharine Middleton

Brought by to you and Yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Low-Calorie Eggnog
-  Yield: 8 servings

2 Eggs; separated 6 ts Equal sweetener; (3 pkg)
4 c Skim milk; 1/2 ts Brandy or rum flavoring;
1 ts Vanilla; extract Ground nutmeg;

Combine the egg yolks and milk in a saucepan. Cook over medium heat
until the mixture coats a metal spoon. Cool.

Beat the egg whites until soft peaks form. Add to the egg custard
mixture with the vanilla, sweetener, and flavoring. Mix lightly.
Cover and chill. Pour into serving cups and sprinkle with nutmeg.

1/2 cup serving - 70 calories, 1/2 med-fat meat Exchange + 1/2 Milk
exch. 6 grams carbohydrate, 6 grams protein, 3 grams fat, 80 mg
sodium, 207 mg potassium, 74 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Mandelbrot (Almond Bread)
-  Yield: 18 servings

3 Eggs; 1 1/4 c Flour
1/3 c Sugar 1 ts Baking powder
2 tb Vegetable oil; 1/3 c Almonds; chopped blanched
1 ts Vanilla extract 2 ts Ground cinnamon (less needed

Beat the eggs and sugar together until thick. Add the oil and
vanilla and mix well. Stir in the flour, baking powder and almonds.
Pour the batter into a lightly oiled and floured 9 x 5 x 3 inch loaf
pan just to cover the bottom of the pan.

Sprinkle on the cinnamon. Add another layer of batter and cinnamon.
Continue until all the batter and cinnamon are used.

Bake in 350 F oven for 20 to 25 minutes or until golden brown. Bread
will be dense. Remove from the pan and cool on a wire rack. Cut
into 1/2 inch slices when ready to serve. Place each slice on a
lightly oiled baking sheet and toast in a 400 F oven for 5 to 6
minutes. (My note - warm briefly in microwave.)

1/2 inch slice - 55 calories, 1/2 fruit exchange + 1/2 fat exchange 6
grams carbohydrate, 1 gram protein, 3 grams fat, 13 mg sodium, 11 mg
potassium, 44 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared and tested by Elizabeth Rodier Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Minestrone
-  Yield: 6 servings

1/2 c Celery; thinly sliced 1/2 c Carrot; thinly sliced
3/4 c (1 lg) Potato; cut 1 pieces Clove Garlic; minced
16 oz Can Tomatoes; undrained 1 c Zucchini; thinly sliced
1/2 lb Green Beans;cut in 1 pieces 1/2 c Spaghetti; broken
3 c Hot Water; 2 ts Instant Beef Bouillon powder
1 ts Basil leaves; 1 tb Parsley Flakes;

In 3-qt casserole, combine all ingredients. Cover. Microwave at High
25-35 minutes or until vegetables are tender, stirring once or twice.

PER SERVING: 35 calories, 315 mg sodium, 0 cholesterol Food
Exchanges: 1 1/2 vegetables Exchanges

By simplify3, published on Aug. 31 2007, 44
In Recipes
Mushroom Vegetable Soup
-  Yield: 6 servings

1 lb Mushrooms; fresh 2 c Water
2 tb Margarine, divided 1/4 c Tomato paste;
1 c Carrot; finely chopped 2 ts Parsley flakes or
1 c Celery; finely chopped 1/4 c Fresh parsley; minced
1 c Onion; finely chopped 1 Bay leaf;
1 Garlic; clove minced 1/2 ts Ground pepper; freshly
13 3/4 oz Can condensed beef broth; 2 tb Dry sherry

Wash mushrooms; slice half of them and set aside. Chop remaining
mushrooms and saute them in 1 tb margarine in a large pot. Add all
the vegetables (except the sliced mushrooms) and cook 6-7 minutes,
stirring often. Stir in all other ingredients except the mushrooms,
the remaining margarine, and the sherry. Simmer, covered, for 1
hour. Puree soup in the blender or food proscessor fitted with steel
blade. Saute the sliced mushrooms in the remaining 1 tb of margarine.
Return pureed soup to pot; and sauteed mushrooms and sherry. Reheat
over moderate heat, stirring.

Food Exchanges per serving: 2 VEGETABLES EXCHANGES + 1 FAT EXCHANGE

CHO: 12g; PRO: 5g; FAT: 5g; CAL: 108;
Low-sodium diets: Omit salt. Substitute unsalted beef broth and
unsalted margarine.

Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,
R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Oat Bran Muffins
-  Yield: 12 servings

2 1/4 c Oat bran Cereal; uncooked 3/4 c Skim milk;
1/4 c Nuts; chopped 1/4 c Honey;
1/4 c Raisins; 2 Eggs, beaten
2 ts Baking powder 2 tb Vegetable oil
1/2 ts Salt

Pre heat oven 425. Coat 12 medium-size muffin cups with vegetable
oil or line with paper baking cups. In large bowl combine Oat Bran
cereal, nuts, raisins, baking powder, and salt. Add remaining
ingredients; mix just until dry ingredients are moistened. Fill
prepared muffin cups almost full. Bake 15-17 minutes or until golden
brown. Serve warm.

Food Exchanges per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE

CHO: 14; PRO: 3g; FAT: 5g; CAL: 114; Low-sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Peanut Butter Nuggets
-  Yield: 18 servings

2/3 c Corn flakes; cruched 1/2 c Peanut butter;
1/2 c Unsweetened coconut; 2 tb Liquid honey or corn syrup;
-shredded

Combine 1/2 cup corn flake crumbs, coconut, peanut butter and honey;
mix thoroughly. Measure out 2 tsp portions, shape into balls. Roll
in remaining corn flake crumbs. Chill until firm, store in covered
container in refrigerator.

18 nuggets, each serving 1 nugget 1/2 fruit + veg. choice, 1 fat +
oils choice 5 g carbohydrate, 2 g protein, 4 g fat, 64 calories

Source: Choice Cooking, Canadian Diabetes Association Shared by
Elizabeth Rodier 6/93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Pecan Oatmeal Cookies
-  Yield: 24 servings

1 c Rolled oats; 1/4 c Egg; whites
1/2 c All-bran, Bran Buds, Fiber 1 ts Vanilla
One or 100% Bran 3 ts Water
1/4 c Pecans; 1 c All-purpose flour
1/2 c Margarine; (1 stick) 1/2 ts Baking powder
1/2 c Sugar; 1/2 ts Baking soda
1/2 c Brown Sugar; 1/4 ts Salt

Place oatmeal, cereal and pecans in a bowl and mix lightly. Set
aside. Cream margarine and sugars together at medium speed until
light and fluffy. Add eggs whites vanilla and water, and mix at
medium speed for 1 minute, scraping down the bowl before and after
adding egg whites, vanilla and water. Stir flour, baking powder,
baking soda and salt together and add to creamy mixture and mix at
medium speed only until oatmeal is blended into dough. Drop by 1 1/2
tablespoonfuls onto a cookie sheet that have been sprayed with pam
spray or lined with aluminum foil. Bake at 375 for about 12 minutes;
then remove cookies to a wire rack and cool to room temperature.

Food exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE

Calories: 127, FAT: 6g, CHO: 17g, Na: 139mg, PRO: 2g, Cholesterol: 0
Source: Derrests for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Pesto Pizza
-  Yield: 4 servings

MMMMM---DOUGH
1 tb Active dry yeast; 1/4 c Olive oil;
1 c Warm water 1 c White flour;
1 ts Salt; 3 c Whole wheat flour;
2 tb Sweetener;

MMMMM
-PESTO TOPPING--
2 c Basil; densely packed fresh Zest from 1 lemon
1/4 c Pine nuts; 1/3 c Olive oil;
2 Garlic cloves; large

MMMMM-VEGETABLE TOPPING
----
12 oz Marinated artichoke hearts; 1 c Zucchini; thinly sliced
3 lg Tomatoes; sliced thinly 1/4 c Pine nuts;

DOUGH: Combine yeast, sweetener + warm water. Whisk in salt + oil +
let sit for 10 minutes. Add flours, 1/2 c at a time + knead for 10
minutes, adding more flour as necessary. Let rise for an hour.
Deflate by punching down the dough.

PESTO TOPPING: Process basil, pine nuts, garlic + zest in food
processor till smooth. With blender running, drizzle in the oil to
form a thick paste.

TO ASSEMBLE: Sprinkle 10 X 15 baking sheet with cornmeal. Place
dough in centre + press out from the centre till the baking sheet is
covered with dough. Spread dough with a thin layer of pesto. Arrange
artichoke hearts, tomato slices + zucchini evenly over the pizza. Dot
with more pesto + sprinkle with pine nuts. Bake at 375F for 20
minutes or till the crust is well cooked + browned.

The Big Carrot Vegetarian Cookbook

By simplify3, published on Aug. 31 2007, 44
In Recipes
Popcorn Drops
-  Yield: 6 servings

2 c Unsalted popped corn; 1/4 ts Salt
3 Egg; whites 1/4 ts Cream of tartar;
1/2 ts Baking powder 2 tb Granulated sugar replacement

Place popped corn in food processor or food grinder. Grind into
kernel-size pieces.

Beat egg whites until frothy and add baking powder, salt and cream of
tartar. Beat into stiff peaks. Add sugar replacement, beating until
well blended. Fold popcorn pieces into stiffly beaten egg whites.
Drop by teaspoonfuls onto lightly greased cookie sheets.

Bake at 350 F for 12 to 14 minutes or until lightly browned. Yield 36
cookies.

Exchange 6 cookies: Negligible, 16 calories in 6 cookies.

Source: Diabetic Candy, Cookie + Dessert Cookbook by Mary Jane
Finsand c. 1982 Shared but not tested by Elizabeth Rodier, Nov 93.

By simplify3, published on Aug. 31 2007, 44
In Recipes
Pratie Cakes
-  Yield: 7 servings

2 c Potatoes; mashed (fresh or Ing board)
-prefared from flakes) 1/4 ts Salt
1/2 c All-purpose flour; unsifted 2 tb Onion; finely chopped
(reserve some 1 tb to flour- 2 tb Margarine;

Turn mashed potatoes into a large bowl. Add flour, salt, and onion.
Mix thoroughly with hands and fingers until completely mixed and
smooth. Pat on a lightly floured board until 1/2 inch thick. Cut
with a 3-inch cookie cutter. Place on a cookie sheet, cover lightly
with waxed paper, and chill in refrigerator until just before
cooking. To cook, use 1 tablespoon margarine at a time. Melt
margarine in a large frying pan or stovetop griddle. Fry cakes over
moderately hot heat, turning to brown on both sides. Serve
immediately. Food exchange per serving: 1 STARCH EXCHANGE + 1 FAT
EXCHANGE CHO: 15g; PRO: 2g; FAT: 5g; CAL: 110
Low-sodium diets: Omit salt from original mashed potatoe mixture and
from recipe.

Certain Irish folk refer to potato cakes as praties. They are
great! Mix and shape ahead, then chill them before cooking.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 44
In Recipes
Prudhommes Lemon Dill Chicken
-  Yield: 4 servings

MMMMM-SEASONING MIX--
1 ts Salt; 1/4 ts Black pepper;
1 ts Dillweed; 1/4 ts White pepper;
1 ts Dried sweet basil leaves;

MMMMMMEAT AND VEGETABLES-----
8 Chicken breasts; boneless 1 1/2 c Defatted chicken stock;
- skinless, (2 to 3 oz each) 2 c Onions; julienned
1 tb Cornstarch PLUS; 1/2 c Fresh lemon juice; in all
2 ts Cornstarch; 2 pk Artificial sweetener;
1 c Apple juice; - (1 gram each), optional

TO SEASON CHICKEN: Combine seasoning mix ingredients in small bowl.
Sprinkle all surfaces of chicken evenly with 2 teaspoons seasoning
mix. Rub it in well. Dissolve cornstarch in 1/4 cup apple juice. Set
aside.

Preheat heavy 10-inch skillet, preferably non-stick, over high heat
to 350 degrees for about 4 minutes. Place 4 chicken breasts in
skillet. Lower heat to medium. Brown for at least 1 minute per side.
Remove chicken. Brown 4 more. Set all the chicken aside.

Return heat to high. Stir in 1/2 cup stock, scraping bottom of
skillet to clear it of all browned bits. Add onions and remaining
seasoning mix. Stir. Cook for 3 to 4 minutes, or until all liquid
evaporates. Stir in 1/4 of lemon juice. Scrape bottom of skillet
again to clear it. Cook for 3 to 4 minutes, or until liquid
evaporates. Add 1/2 cup apple juice. Clear bottom and side of
skillet. Cook for 2 to 3 minutes, or until about half of the liquid
evaporates.

Stir in remaining 1 cup of stock, the 1/4 cup lemon juice and the
1/4 cup apple juice. Bring to a boil (will take 2 to 3 minutes),
whisk in the cornstarch-apple juice mixture, and return to a boil.
Return the chicken to the skillet, lower the heat to medium, and cook
until the chicken is done all the way through, about 4 to 5 minutes.
Turn off the heat, remove the chicken, and if desired, whisk in the
artificial sweetener.

Makes 4 servings.

From: _Fork_In_The_Road_ by Chef Paul Prudhomme
printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING
by: Jean Cody 12/1/93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Pumpkin Fruitcake
-  Yield: 16 servings

1/2 c Unswt. apple orange juice; 1 ts Baking powder;
1/2 c Raisins; 1 ts Ground cinnamon;
1 c Dried figs; Chopped 1/2 ts Ground nutmeg;
1 c Pumpkin; cooked or canned 1/4 ts Ground allspice
2 tb Sugar; 1/8 ts Ground cloves;
1/4 c Vegetable oil; 1/2 c Walnuts; chopped
1 1/2 c Whole wheat flour; Orange; rind grated
1 ts Baking soda (2 ts dry)

Combine the juice, raisins and figs in a bowl. Let stand for 1 hour
or overnight.

Beat together the pumpkin, sugar and oil. Stir in the fruit mixture.
Add the flour, baking soda, baking powder and spices. Mix well. Add
the nuts and orange rind. Stir to blend well.

Pour the batter into a lightly oiled 8 x 5 inch loaf pan. Bake in
325 F oven for 40 to 45 minutes, or until a toothpick inserted into
the center comes out clean. Let cool in the pan for 5 min.

Remove from pan and cool thoroughly on a wire rack. Wrap in foil and
refrigerate until ready to use.

1/2 inch slice - 160 calories, 1 bread exchange, 1 fruit, 1 fat 26
grams carbohydrate, 3 grams protein, 6 grams fat, 69 mg sodium, 221
mg potassium, 0 cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook, Betty Wedman, 1986
Shared by Elizabeth Rodier, Nov 93.

By simplify3, published on Aug. 31 2007, 44
In Recipes
Pumpkin Tea Ring
-  Yield: 25 servings

1 tb Active dry yeast; 16 oz Pumpkin; canned
1/4 c Warm water 1 ts Cinnamon
1 c Milk; skim 1/2 ts Nutmeg
1/4 c Vegetable oil; 1/4 ts Cloves
2 tb Sugar 1/2 c Dark raisins or currents;
1/2 ts Salt 2 tb Margarine
5 c Whole wheat flour; 2 tb Honey;
(5 1/2 c)

Soften yeast in the water. Combine the milk, oil, and salt in a
large bowl with 2 cups of the flour. Add yeast mixture, pumpkin,
cinnamon, nutmeg, cloves, and raisins. Mix well. Stir in 3 more
cups of flour. Beat. Transfer to an oiled bowl, cover with damp
towel, and let raise in in a warm place until doubled in bulk (about
1 hour). Punch down dough and turn onto a lightly flour surface and
knead in the remaining flour to make a smooth elastic dough, about 5
minutes. Melt the margarine and honey together in a saucepan. Break
off 2-inch of the dough and shape into balls. Dip the honey mixture.
Place in an oiled 10-inch tube pan. Cover and let raise until doubled
(about 1 hour). Bake in a 350 F oven for 50 to 60 minutes. Cool 10
minutes before removing from the pan. Serve warm.

Food Exchange per serving: 1 BREAD EXCHANGE plus 1 FAT EXCHANGE plus 1
FRUIT EXCHANGE

CHO: 25g; PRO: 4g; FAT: 4g; CAL: 144

By simplify3, published on Aug. 31 2007, 44
In Recipes
Pumpkin-Bran Muffins
-  Yield: 8 servings

1 c Flour; 2 tb Vegetable oil
1/2 c Bran; 1/2 c Pumpkin; canned or cooked
1 tb Sugar; 1 Egg;
2 ts Baking powder 3/4 c Orange juice;
1/2 ts Baking soda 1/3 c Raisins;
1/2 ts Ground cinnamon; 1 tb Wheat germ;

Combine all the ingredients, except the wheat germ, in a mixing bowl.
Stir to blend. Spoon into lightly oiled muffin tins (or paper baking
cups sprayed with non-stick spray - my choice.) Sprinkle on the
wheat germ. Bake in a 400 F oven for 10 to 15 minutes or until
lightly browned.

1 muffin = 148 calories, 1 bread, 1 fruit, 1 fat 25 grams
carbohydrate, 3 grams protein, 4 grams fat 123 mg sodium, 189 mg
potassium, 34 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared and tested by Elizabeth Rodier, Nov 93 (The tastiest bran
muffin from a diabetic book that Ive eaten so far - all the baking
from the Holiday Cookbook has been good.)

By simplify3, published on Aug. 31 2007, 44
In Recipes
Raisin Bars
-  Yield: 16 servings

1 c Raisins; 1/4 ts Ground nutmeg;
1/2 c Unsweetened apple juice; 1/4 ts Ground cloves;
1 c Whole wheat flour; 1 Egg;
1/2 ts Baking soda; 2 tb Vegetable oil;
1 ts Baking powder; Grated orange rind;
1 ts Ground cinnamon;

In a saucepan, combine the raisins and apple juice. Bring to a boil
and cool.

Meanwhile, mix the flour, baking soda, baking powder, spices, egg and
vegetable oil together. Add the raisin mixture and blend thoroughly.
Spread the mixture into a lightly oiled 8 inch square pan. Sprinkle
on the grated orange rind.

Bake in 350 F oven for 30 to 40 minutes. Cool in the pan on a wire
rack and cut into bars.

1/16 recipe - 76 calories, 1 bread exchange 14 grams carbohydrate, 2
grams protein, 2 grams fat 47 mg sodium, 109 mg potassium, 17 mg
cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

By simplify3, published on Aug. 31 2007, 44
In Recipes
Renaissance Pizza
-  Yield: 6 servings

MMMMM---SAUCE
2 c Carrots; peeled finely 1 tb Basil; chopped fresh
1 c Onions; finely diced 1 ts Oregano;
2 tb Garlic; minced 1 ts Parsley;
1/2 c Celery; finely diced 1 pn Black pepper;
2 tb Olive oil; 1 1/2 ts Sweetener;
1 1/2 ts Sea salt; 6 c Tomato puree;
1/4 ts White pepper;

MMMMM
---DOUGH
3/4 oz Dry yeast; 2 1/4 c Unbleached flour;
2 1/2 c Warm water 2 tb Olive oil;
1 tb Sweetener; 1 ts Sea salt;
2 1/4 c Pastry flour; Cornmeal;

MMMMM---SPICE MIX
2 tb Basil; 1/2 ts Garlic powder;
2 tb Oregano; 1/2 ts Black pepper;
2 tb Parsley;

MMMMM-VEGETABLE TOPPING
----
3 c Onions; halved + sliced 2 c Cauliflower pieces;
2 c Mushrooms; thickly sliced 4 tb Olive oil;
2 c Broccoli stems + florets;

SAUCE: Saute carrots, onions, garlic + celery in oil for 5 minutes.
Add seasonings + saute another 5 minutes. Add sweetener, then add
tomato puree + simmer 1 to 2 hours. Should yield 7 c sauce.

DOUGH: Dissolve yeast in 1/2 c warm water with sweetener. Let stand
till yeast starts to foam.

Mix flours together + combine yeast. Add oil, salt + rest of water.
Knead to amke a medium stiff dough. Divide into two pieces. Lightly
oil 2 large rectangular pans + sprinkle with cornmeal. Roll out each
piece of dough to an even rectangular shape. Let dough rise (about 1
hour). I punched the dough at this point before baking. Prebake
doughs for 5 minutes at 350F or till the gluten sets. Remove from
oven.

SPICE MIX: Mix spices together till well blended.

VEGETABLE TOPPING: Mix vegetables together + saute them in the oil
for 4 to 5 minutes. Remove from heat + transfer to a second pan if
not using immediately.

TO ASSEMBLE: Spread about 1 1/2 c sauce on each crust. Add about 3 c
of vegetable topping + sprinkle 2 ts spice mixture over the top. If
so desired, spread 1 c shredded soy cheese over the top. Bake at
375F for about 10 minutes, longer if cooking from cold. (I found it
needed about 20 minutes or longer, so keep an eye on it).

Brother Ron Pickarski, Friendly Foods

By simplify3, published on Aug. 31 2007, 44
In Recipes
Rio Grande Kidney Bean Soup
-  Yield: 6 servings

1 sl Bacon; 3 c Beef broth;
1 ts Garlic; minced 3 Bay leaves;
1/2 c Onion; chopped 1/2 ts Salt;
2 1/2 c Kidney beans; canned with 1/8 ts Ground pepper; freshly
-liquid 1/4 ts Dried basil; crumbled

Fry bacon over medium heat in heavy frying pan; crumble bacon and set
aside. Reheat bacon drippings over medium heat; saute garlic and
onion until tender, stirring occaionally. Puree beans in blender or
food processor fitted with steel blade and stir into onion mixture.
Blend in crumbled bacon and remaining ingredients, stirring
occasionally until soup is hot. Remove and discard by leaves. Soup
will thicken as it stands and be thinned with water or additional
beef broth.

Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1/2 FAT EXCHANGE CHO: 19g; PRO: 8g; FAT: 3g; CAL: 136
Low-sodium diets: This recipe is not suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 44
In Recipes

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