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Irish Vegetables
-  Yield: 5 servings

1 Bay leaf; 1/2 c Cauliflowerets;
1 c Water 1/4 c Piniento; chopped
2 tb Wine vinegar; Salt to TASTE(very little
1/2 c Corn; -for me
1/2 c Broccoli flowerets; Fresh ground pepper;
1/2 c Carrot;

eCombine bay leaf, water, wine vinegar in medium saucepan. Bring to a
boil; add vegetables. Simmer(steam for me) until vegetables are
tender. If you MUST simmer, drain, remove bay leaf. Add salt and
pepper Food Exchange per serving: 1 VEGETABLE EXCHANGE (IN THE BOOK,
IT SAID 1 STARCH/BREAD EXCHANGE CAL: 51

The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Israeli Salad
-  Yield: 6 servings

2 md Cucumbers 1 c Tomato; fresh diced
1/2 c Green pepper; chopped 1/4 c Radish;
2 c Shredded lettuce; 1 tb Vegetable oil;
2 tb Green onion; finely chopped 3 tb Lemon juice; fresh
3/4 c Carrot; grated or shredded 1 ts Salt;
2 tb Fresh parsley; finely 3/4 ts Coarsely ground pepper;
-chopped

Pare cucumber, halve lengthwise, and discard seeds and center pulp.
Dice cucumber flesh and measure 2 cups. Combine all ingredients in a
large bowl; toss until well mixed. Serve immediatly.
Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
CHO: 7g; PRO: 1g; FAT: 3g; CAL: 51 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, 444
In Recipes
Italian Asparagus
-  Yield: 4 servings

1/2 lb Asparagus spears; 1/2 ts Oregano;
-cooked or canned 1/4 ts Garlic powder;
1/4 c Tomato sauce; Salt and pepper to taste
1/4 c Water 1/2 c Swiss cheese

Lay asparagus spears in shallow baking dish coated with vegetable
cooking spray. Blend Tomato Sauce, water, oregano, garlic powder,
salt, and pepper. Bake at 350F for 25 to 30 minutes.
Microwave: Cook on High for 5-6 minutes.
Food Exchange per servings: 1/2 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy Obrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Jackstraw Salad
-  Yield: 4 servings

1 md Red apple(about 4 oz) 1/4 c Onion; rings sliced thinly
1/2 c Green pepper strips; 1/3 c Poppy Seed Dressing;
1/2 c Celery sticks; Crisp lettuce leaves;
3/4 c Cabbage; shredded

Remove core and stem of apple; leave skin on. Cut apple crosswise
into 1/4 rings; cut each ring into thin stick about 1/8 inch wide.
Combine all ingredients except lettuce in a large bowl and toss
lightly to mix Poppy Seed Dressing throughly. Serve on crisp
lettuce. Servings was 4, but I changed it to 8 servings.
Food Exchange per serving: 1 VETGETABLE EXCHANGE CAL: 39 CHO: 9g;
PRO: 1g; FAT: 1g; Low-sodium diets: Omit salt in dressing reicpe.

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 Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Kays Dressing + Poppy Seed Dressing
-  Yield: 8 servings

MMMMM-KAYS DRESSING--
1/2 c Water 1/8 ts Ground pepper; fresh
1/2 c White vinegar; 1/16 ts Paprika
1/2 ts Salt; Sugar substitute equivalent
1/2 ts Dry mustard; To 4 teaspoons sugar

MMMMMPOPPY SEED DRESSING-----
1/2 c Cider vinegar; Omit paprika
1 tb Poppy seed;

Combine all ingredients in a pint jar and cover tightly. Shake
vigorously and store in refrigerator. Shake before using.
Food Exchange per serving: THIS IS A FREE FOOD CAL: 4 CHO: 1g;
PRO: 0g; FAT: 0g; Low-sodium diets: Omit salt

Variation Poppy Seed Dressing. Follow recipe for Kays
dressing(above), but use cider vinegar in place of white vinegar,
omit paprika, poppy seeds. Delicious over fruit salad.
Food Exchange per serving: THIS IS A FREE FOOD CAL: 9 CHO: 2g;
PRO: 0g; FAT: 0g; Low-sodium diets: Omit salt.

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, 444
In Recipes
Lemon Carrots
-  Yield: 6 servings

3 c Carrots; sliced 2 ts Lemon juice;
3/4 c Water 1 tb Parsely; fresh chopped
1/2 c Salt 2 tb Butter or Margarine;
1/2 ts Lemon peel; freshly grated Dash of liquid sweetner;

Wash and peel carrots and slice in 1/4 rounds. Bring water to boil
in saucepan, add carrots and salt. Cook until tender (10 to 15
minutes) covered. Drain. In saucepan add remaining INGREDIENTS until
butter is melted. Toss like a salad to coat all carrots. Serve hot.
Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
CAL: 70

Source: Sugar Free...Thats Me by Judith S. Majors
Brought to you and yours by Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Lemon Pudding Sauce
-  Yield: 1 servings

4 ts Cornstarch (try 2 tbsp) 1 Egg
1 c Water 2 ts Margarine or butter
Peel of 1 lemon, grated 8 ts Sugar, Aspertame substitute
1/4 c Lemon juice

Combine cornstarch, water, lemon peel and lemon juice in a small heavy
saucepan. Beat in egg. Cook over medium heat, stirring constantly
until thickened and clear. Stir in margarine and sweetener.

WHOLE RECIPE: 20 g carbohydrate, 10 g protein, 10 g fat (210
calories) Source: Choice Cooking, Canadian Diabetes Association 1986
Real sugar - add 48 calories + 12.4 grams carbohydrate per extra Tb.
Cornstarch - add 29 calories + 7 grams carbohydrate per extra Tb. Egg
~ subtract 1 med-fat meat exchange if not used. Adjust for the number
of servings.

Note: original recipe is for a sauce, try 2 tbsp cornstarch and
divide among 3 dishes for a pudding/pie filling with one crumbled
graham cracker and a shake of cinnamon in the bottom of each dish.

EGGLESS: 1 or 2 extra tsp. cornstarch (5 tsp or 2 tb.) would likely
thicken the sauce without the egg. 1 tsp. cornstarch plus 3 tb.
liquid is given as an equivalent to 1 whole egg in the book called
Substituting Ingredients.

Lemon Sauce may be served with cake, gingerbread, and crisp meringues
with strawberries or other fruit (Pavlova is the common name in
Australian cookbooks).

By simplify3, published on Aug. 31 2007, 444
In Recipes
Low-Calorie Pumpkin Pie
-  Yield: 8 servings

16 oz Can solid-pack pumpkin; 2 tb Sugar;
13 oz Can evaporated skim milk;* 8 pk Sugar substitute;(16 ts-1/3c
1 Egg; 2 ts Pumpkin pie spice;
2 Egg whites; 2 ts Vanilla;
1/2 c Biscuit mix like Bisquick;

Heat oven to 350 F. Lightly grease or spray 9 inch pie pan with
vegetable pan spray. Place all ingredients in blender, food
processor or mixing bowl. Blend 1 minute or beat 2 minutes with
mixer.

Pour into pie pan and bake for 50 minutes or until center is puffed
up.

1/8 pie - 114 calories, 1 1/2 starch/bread exchange 18.5 grams
carbohydrate, 6.3 grams protein, 1.9 grams fat, 1.4 gm fiber 174.9 mg
sodium, 304.2 mg potassium, 37 mg cholesterol

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

By simplify3, published on Aug. 31 2007, 444
In Recipes
Low-Fat Pastry
-  Yield: 16 servings

1 3/4 c Flour 1/4 ts Baking powder
6 tb Vegetable shortening 1/3 c Water

Measure first 3 ingredients into bowl. Work together until crumbly.

Pour water all over top. Mix with fork, then hands, until it will
hold together. Roll thinly. Makes enough for 2 crusts. For a 2
crust pie, cut through top crust with a sharp knife while pie is
still hot.

1/8 single crust contains 95 calories 1 mg sodium, 5 mg fat

Source: Companys Coming Light Recipes by Jean Pare 1993 Shared but
not tested by Elizabeth Rodier Sept 93

By simplify3, published on Aug. 31 2007, 444
In Recipes
Mandarin-Orange Corn Bread
-  Yield: 1 servings

1 c All-purpose flour; 1/2 c Melted margarine;
1 c Yellow corn meal; 1 c 2 % skim milk;
1/3 ts Salt; 1 ts Orange extract;
3/4 c Sugar; 1 cn Economy mandarin orange
4 ts Baking powder; Slices;
2 Eggs;

Grease an 8x8x2 inch pan. Mix together well, stirring so that orange
slices preak apart. Pour mixture into pan. Bake at 425 degrees for 30
minutes, or until a toothpick inserted in the center comes out clean.

Serving size: 3 square Exchanges: 1 starch, 1/2 fat

Submitted by Dick Miale Copyright 1993, Steven Leichter, MD
(Endocrinology) Provided by EVMS (Eastern Virgina Medical School),
Norfolk, VA and demonstrated by Dr. Leichter at the Diabetes Holiday
Food Fest, Chesapeake General Hospital, Chesapeake, VA.

By simplify3, published on Aug. 31 2007, 444
In Recipes
Marinated Cucumber
-  Yield: 6 servings

2 To 3 Cucumbers; large 1/8 ts Fresh ground pepper
1 ts Salt ( I also add a little fresh
1 ts Sugar replacement; Garlic to this)
1/4 c Vinegar

Score cucumbers with tines of fork. Cut into very thin slices.
Sprinkle with salt. Chill 2 hours; drain well. Sprinkle with sugar
replacement; add vinegar and pepper. Marinate 30 minetes or more
before serving. Food Exchange per serving: NEGLIGIBLE CAL:
NEGLIGIBLE

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Maudes Green Salad
-  Yield: 10 servings

1/2 Head Iceberg lettuce; 1/2 Head Romaine lettuce;
1/2 Head boston lettuce; 5 tb Lo-cal Italtan dressing;
1/2 Head chicory; 1 tb Parmesan cheese
1/2 lb Spinach;

Rinse and crisp the salad greens. Break iceberg lettuce into
bite-size pieces. Carefully pat iceberg dry on towel. Place in
large plastic bag. Add 1 tb Italian dressing. Shake lightly until all
leaves are covered. Place in strip on medium platter or plate. Repeat
with each green. Sprinkle lightly with Parmesan cheese.
Food Exchange per serving: NEGLIGIBLE CAL: NEGLIGIBLE

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours by Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Maui Burgers
By simplify3, published on Aug. 31 2007, 444
In Recipes
Meat Casserole
-  Yield: 8 servings

1/2 c Noodles; uncooked 1/4 ts Pepper; ground fresh
5 c Tomato juice; 3 ts Salt; (ugh) 1/2 would do
4 c Celery; chopped finely -nicely
1 c Green pepper; chopped finely 1 ts Diet margarine;
4 c Meat,cooked + cubed;

Heat oven to 350F. Combine all ingredients. Turn into well greased
(use a non stick pan spray by todays standard) carrerole; bake 2
hours and 15 minutes. Again I think that this could be done in this
day and age the crockpot. This was for 4 servings, but I made for 8.
Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + 3 MEAT
EXCHANGES 1 VEGETABLE EXCHANGE

Source: Recipes for Diabetics by Billie Little and Penny L. Thorup
Brought by you and yours via Nancy OBrion and her Meal-Master

This is a very old cookbook (1972) and it doesnt have the nutritional
values, only the calories: 280 per serving

By simplify3, published on Aug. 31 2007, 444
In Recipes
Meat Loaf
-  Yield: 6 servings

1/4 c (1 md) egg; 2 tb Green pepper; chopped finely
2 c Ground round; 1 ts Salt
3 sl Bread; cubed fine; 1/2 ts Dry Mustard;
1/4 c Catup; 1 tb Prepared horseradish; if
1/3 c Onion; chopped finely -desired

Preheat oven to 400F. Mix all ingredients well. Form into a loaf.
Place in foil-lined baking pan and bake until down.
Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 3 MEAT
EXCHANGES +

Source Recipes for Diabetics by Billie Little and Penny L. Thorup
Brought to you and yours via Nancy OBrion and Meal-Master

By simplify3, , link updated on Oct. 18 2009, 444
In Recipes
Mushroom Delight
-  Yield: 6 servings

1 tb Vegetable oil; 1 To 2 tb dill pickle;
1 tb Lemon juice; -finely chopped
1 tb Wine vinegar; 12 oz Fresh mushrooms; sliced thin
1/4 ts Salt; -about 4 1/2 cups
1/2 ts Coarsely ground pepper; 6 Lettuce leaves;
1/2 ts Dry Mustard; 2 tb Snipped fresh parsley;
1/8 ts Garlic powder;or 1 cl garlic

Place all ingredients except mushrooms, lettuce, and parsley in a
small jar. Cover the jar and shake it well. Drizzle dressing over
mushrooms and toss mushrooms gently so that dressing thoroughly coats
them. Serve on lettuce leaves and garnish with snipped parsley.
Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 40 CHO: 4g;
PRO: 1g; FAT: 3g; 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, 444
In Recipes
Mushroom Salad
-  Yield: 8 servings

1/2 md Iceberg lettuce; 1/2 lb Green beans;
1/2 lg Bostom lettuce; 1/2 lb Mushrooms;
1 lg Cucumber; 1/4 c Lo-cal french dressing

Rinse lettuce. Break into large pieces. Peel and slice cucumber into
1/4. Peel and slice cucumber into 1/4 slices. Rinse green beans;
cut bean into 1-in pieces. Place into greens, cucumber, and beans
into plastic bag or tightly covered container. Store in
referigerator 4 to 6 hours or overnight to crisp. Trim mushrooms
stems to 1/4 of cap. Cut mushrooms if discolored.) Cut mushrooms in
thin slices. Just before serving, carefully pat greens, cucumber, and
dry on towel. Place in wooden bowl; cover with French Dressing. Toss
to lightly coat all ingredients with dressing. Top with mushrooms.
Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 60

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Orange Sweet Potatoes
-  Yield: 6 servings

4 md Sweet potatoes(approx 1 lb); 2 tb Brown sugar;
1/2 ts Orange peel; grated 1/4 ts Cinnamon;
1/2 c Orange juice; 2 ds Angostura bitters;

Boil potatoes until tender. Remove skins. Mash pulp with a potato
masher or electric mixer. Add remaining ingredients and whip until
fluffy. Pace in a 1 quart ungreased casserole. Cover and bake at 350
degrees for approximately 30 minutes.

NUTRIENT ANALYSIS: 95 Calories per serving Provided by EVMS (Eastern
Virginia Medical School), Norfolk, Va and tasted by Dick Miale at
Diabetes Holiday Food Fest at Chesapeake General Hospital, Chesapeake
VA

By simplify3, published on Aug. 31 2007, 444
In Recipes
Orange-Sauced Chicken Stir-Fry
-  Yield: 4 servings

3/4 lb Chicken breast breast; Nonstick spray coating;
-boned skinless 4 c Broccoli flowerets;
1 c Unsweetened Orange juice; 1/2 c Onion; sliced
1 tb Cornstarch; 1 tb Cooking oil;
1 tb Dry sherry; 1 1/3 c Brown rice; cooked + hot
1 tb Tamari or soy sauce; 1/2 Orange; sliced
1/2 ts Ground ginger;

Rinse chicken; pat dry. Cut the chicken into 1 pieces. Set aside.
For sauce, stir together orange juice, cornstarch, sherry, tamari
sauce, and ground ginger. Set aside.
Spray a cold work or large skillet with nonstick coating. Preheat
wok or skillet over medium heat. Add broccoli and onion; stir-fry
for 2 or 3 minutes. Remove vegetables.
Add oil to wok or skillet. Then, add chicken; stir-fry for 2 to 4
minutes or till tender and no longer pink. Push chicken from center
of wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir
for 2 minutes more. Return vegetables to wok or skillet; stir all
ingredients together to coat with sauce. Serve immediately over
rice. Garnich w orange slices.
Food Exchanges per serving: 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 Diabetic Cookbook
Brought to you and yours via Nancy OBrion and her Meal Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Perfect Salad
-  Yield: 1 servings

1/2 Unflovored gelatin 2 Cucumbers;
1/4 c Cold water; 1/4 c Carrots;
1 tb Sugar replacement 1/4 c Onions;
1/2 ts Salt 3 oz Cream cheese;
3/4 c Hot water 2 tb Lo-cal Mayonnaise;
1 tb Lemon juice;

Dissolve gelatin in cold water. Add gelatin mixture, sugar
replacement, and salt to hot water; stir until dissolved. Add lemon
juice, cucumber, carrots, and onion. Beat cream cheese with
mayonnaise until smooth. Blend into vegetable mixture. Pour into mold
and chill. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1 FAT
EXCHANGE CAL: 73

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Pizza Green Beans
-  Yield: 5 servings

2 c Green Beans; 1 ts Pimiento; chopped
1 tb Lemon juice; ds Garlic powder;
1/4 ts Oregano; ds Salt;

Cook green beans in boiling water until tender; drain. Combine lemon
juice, oregano, pimiento, garlic powder and salt. Pour over beans;
toss Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL; 32

Source: The Complete Diabetic Cookbook by Mary Jane Finsand.
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Pizza Stew
-  Yield: 6 servings

6 oz Canadian Bacon;* -pitted and chopped
9 c Tomato sauce; 6 tb Celery; chopped
1 1/2 c Water; 6 tb Green pepper; chopped
12 tb Onion; chopped 6 ds Each oregono, garlic powder;
6 tb Mushrooms pieces; Salt to taste;
6 tb Black olives; 3 c Elbow macaroni; cooked

* Makes 2 1/2 cups of soup. Gee! there isnt any for BERT!!!!

Fry Canadian bacon; drain and cut away any fat. Heat Tomato sauce
and at water to a boil. Add bacon, vegetables, and seasonings. Cook
until vegetables are tender. Add Macaroni: reheat
Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE
+ 1 FAT EXCHANGE CAL: 275

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours by Nancy OBrion and her Meal-Master

This was 1 servings and I changed it to 6

By simplify3, published on Aug. 31 2007, 444
In Recipes
Potato Dumplings
-  Yield: 3 servings

1 sm Cooked potato; Salt to taste;
1 Egg; Ground fresh pepper;
2 tb Flour;

With a fork, break up and mash the potato. Combine with the remaining
ingredients. Beat until light and fluffy. Drop by tablespoonfuls on
top of boiling salted water or beef broth. Boil for 5 minutes or
until dumplings rise to surface. Good with Sauerbraten.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE
CAL: 140 Makes 3 to 4 dumplings

Source: The Complete Diabetic by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Pumpkin Chiffon Pudding
-  Yield: 4 servings

1/4 c Water 2 tb Powdered sweetener;(aspertm.
1 ts Unflavored gelatin; 1/2 ts Pumpkin pie spice;
2/3 c Pumpkin; canned 1/2 c Frozen whipped non-dair.topp
1/2 c Evaporated skim milk;

In a small saucepan combine water and gelatin. Let stand for 5 min.
Cook and stir over low heat till gelatin dissolves.

Transfer to a medium mixing bowl. Stir in pumpkin, milk, sweetener,
and pumpkin pie spice. Chill till partially set (the consistency of
unbeaten egg whites). Fold in whipped topping.

Spoon into individual dessert dishes. Chill for 1 to 3 hours or till
firm. Makes 4 servings, each 1/3 cup.

1 serving, 79 calories 4 g protein, 10 g carbohydrate, 3 g total fat,
2 g sat. fat, 1 mg cholesterol

Source: Diabetic Cook Book, Better Homes + Gardens c. 1992 Shared
but not tested by Elizabeth Rodier, Oct 93.

By simplify3, published on Aug. 31 2007, 444
In Recipes
Pumpkin Pudding Cake
-  Yield: 12 servings

2 c All-purpose flour; 1/2 c Canned pumpkin; canned
1/3 c Sugar; 1/3 c Vegetable oil;
1 ts Baking powder; 1 lg Egg;
1/2 ts Baking soda; 1/2 c Raisins;
1/2 ts Ground cinnamon; 1 c Orange juice;or water
1/4 ts Ground cloves; 1/2 c Walnuts; chopped

Preheat the oven to 350 F. Combine the flour, sugar, baking powder,
baking soda, cinnamon and cloves in a bowl. Stir to mix. Add the
pumpkin, oil, egg, raisins and orange juice. Beat for 3 minutes.

Lightly oil a tube pan. Sprinkle in the nuts. Pour the cake batter
over the nuts. Bake for 40 to 50 minutes, until browned. Cool in
the pan for 5 minutes before removing. Serve warm with a spoonful of
yogurt.

One serving - 195 calories, 1 starch/bread, 1 fruit, 1 fat exchange 3
grams protein, 28 grams carbohydrate, 7 grams fat, 62 mg sodium

Source: Quick + Easy Diabetic Menus by Betty Wedman, 1993 Shared but
not tested by Elizabeth Rodier Dec 93

By simplify3, published on Aug. 31 2007, 444
In Recipes
Pumpkin-Oatmeal Bars
-  Yield: 24 servings

1/3 c Sugar; 1/4 ts Ground nutmeg;
1/2 c Vegetable oil; 1 1/2 ts Ground cinnamon;
1 Egg; 1/4 ts Ground cloves;
1 c Pumpkin; cooked or canned 1/2 c Orange juice;
1 1/2 c Whole wheat flour; 1/2 c Walnuts; chopped
3 ts Baking powder; 1/2 c Raisins;
1/2 ts Baking soda; 1/4 c Coconut;

Cream together the sugar, oil, egg and pumpkin until light and
fluffy. Stir in the dry ingredients and orange juice. Add the nuts
and raisins. Stir to blend.

Pour into a lightly oiled 13 by 9 inch baking pan. Sprinkle on the
coconut. Bake in 350 F oven for 25 to 30 minutes. Cool the pan
completely on a wire rack for 5 minutes. Cut into bars.

1 bar - 114 calories, 1 bread, 1 fat exchange 13 grams carbohydrate, 2
grams protein, 7 grams fat 52 mg sodium, 104 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, 444
In Recipes
Quick Chicken Cacciatore
-  Yield: 4 servings

4 Chicken breast halves; 3 tb Dry red wine
-boned skinless (1 lb total) 1 cl Garlic; minced
7 1/2 oz (1) can tomatoes; cut up 1 ts Oregano; crushed dried
3/4 c Mushrooms; sliced fresh 1/4 ts Salt
1/4 c Onion; chopped 1 tb Cold water
1/4 c Green pepper; chopped 2 ts Cornstarch;

Rinse chicken; pat dry. In a medium skillet combine undrained
tomatoes, mushrooms, onion, green pepper, wine, garlic, oregano,
salt, and pepper; place chicken atop vegetable mixture. Bring to
boiling, reduce heat. Cover; simmer about 20 minutes or till chicken
is tender and no long pink. Transfer chicken to a serving platter;
keep warm. Stir together water and cornstarch; stir into skillet
mixture. Cook and stir till tickened and bubbly. Cook and stir for
2 minutes more. Spoon sauce over chicken.
Food Exchange per serving: 3 LEAN MEAT EXHANGES + 1 VEGETABLE
EXCHANGE

Source: Better Homes and Garden Diabetic Cook Book
Brought to you and yours via Nancy OBrion and Her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Radish Salad
-  Yield: 6 servings

1 ts Salt; 2 tb Liquid shortening;
1 ts Garlic powder; 2 ts Lemon juice;
1 ts Dijon mustard; 1/2 Head iceberg lettuce;
1 tb Wine vinegar; 1 bn Red radishes

Combine salt, garlic powder. Dijon mustard, vinegar, liquid
shortening, and lemon juice in screwtop jar. Shake to blend.
Coarsely chop watercress, lettuce and radishes; place in salad bowl.
Add dressing; toss to blend. Food Exchange per serving: 1 FAT
EXCHANGE CAL: 60

The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and Her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Reuben Burgers
By simplify3, published on Aug. 31 2007, 444
In Recipes
Saucy Chicken with Mushrooms
-  Yield: 4 servings

2 Whole Chicken breast Teriyaki Sauce
(about 1/2 lb each)

Cut Chicken breasts in hlf lengthwise and bone if diesired. ( I
always ask the butcher to bone them.) Marinate in sauce in
refirgerator 2-3 hours. I often marinate all day or overnight if I am
going to be gone Oven broil or barbecue over charcoal, turning once.
Baste with remain sauce during cooking.
Food Exchange per serving: 3 LOW MEAT EXCHANGE; CAL: 165

Brought to you and yours by Nancy OBrion and her Meal-Master
Source: Suger Free...Thats Me by Judith Majors

By simplify3, published on Aug. 31 2007, 444
In Recipes
Sauerbraten
-  Yield: 1 servings

4 oz Lean beef roast 1/4 ts Salt
1/2 c Beef broth ds Garlic powder
1/4 c Water 1 ts Margarine
1/4 c Apple cider vinegar

Place Beef in a glass pan or bowl. Combine remaining ingredients,
except margarine; pour over beef. Marinate 4 to 5 days in
refrigeratro. Turn beef at least once a day. Melt margarine in small
skillet; add beef and brown. Reduce heat. Add half of the marinade
to the skillet. Simmmer until beef is tender.
Food Exchange per serving: 4 MEAT EXCHANGES CALORIES: 300

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Shredded Cabbage
-  Yield: 1 servings

1 lg Cabbage; coarsely shredded Salt to taste
2 tb Butter or margarine; Fresh ground pepper;
1/2 ts Nutmeg

Cook cabbage in a small amount of boiling water, until tender; drain.
Press out excess moisture or pat dry. Melt butter or MARGARINE in
skillet. Add nutmeg; stir to blend. Add cabbage; toss to coat. Add
salt and pepper. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE +
1/2 FAT EXCHANGE CAL: 32

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Soft Almond Cookies
-  Yield: 24 servings

1/4 c Light Margarine; 4 dr Yellow food coloring;
1/2 c Sugar; 1 c Flour;
2 Eggs; Whites 1/2 ts Baking soda;
1/2 ts Almond food extract; 12 Toasted almonds; cut in half

Preheat oven to 375 degrees. Spray cookie sheet with oil spray. In
bowl, cream margarine and sugar until light and fluffy. Add egg
whites with almond extract, and food coloring; mix well and set
aside. Sift the flour, baking soda, and salt; add to the creamed
mixture. Knead only long enough to blend, but not toughen, to dough.
Spoon onto prepared cookie sheet, about 3/4-in. balls. Top with
almonds. Bake for 12 minutes.

Food Exchange per serving: 1/2 BREAD EXCHANGE
CHO: Og; FAT: 1g; CAL: 43;

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

By simplify3, published on Aug. 31 2007, 444
In Recipes
Spanish Rice
-  Yield: 4 servings

2 c Rice cooked; 1 ts Salt; (if you must)
2 ts Green pepper; diced 1/2 ts Pepper;
1/2 Onion; chopped 1 c Tomato juice;
2 ts Pimento bits; 1 ts Worchestershire sauce;

Mix all ingredients together and bake at 350F for 30 minutes or until
heated through and bubbly. Fluff with fork before serving.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 VEGETABLE
EXCHANGE

Source: Sugar Free....Thats Me by Judith S. Majors
Brought to you and yours by Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Spiced Beets
-  Yield: 4 servings

1/2 c Wine vinegar; 1 Whole clove;
(how about rice?) 1 ts Black pepper;
1/4 c Water 3 tb Sugar Replacement
1 Bay leaf; 2 c Beets; sliced

Combine all ingredients except beets. Bring to a boil. Add beets;
simmer for 10 minutes, or until tender.
Micorwave: Combine all ingredients, except beets. Cook on High for 2
minutes. Add beets. Cook on Medium for 2 minutes.
Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 36

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Spicy Baked Chicken
-  Yield: 4 servings

1 1/2 lb To 2 lb chicken pieces; -crushed
-meaty breast halves, thighs 1/2 ts Seasoned salt or salt;
-or drumstick 1/8 ts Grd red pepper;
1/3 c Bread crumbs; fine dry 1/4 c All-purpose flour;
2 tb Parsley; snipped 3 tb Skim milk;
3/4 ts Dried Italian Seasoning; Nonstick spray coating

Remove skin from chicken. Rinse chicken; pat dry. In a medium
mixing bowl stir together bread crumbs, snipped parsley, Italian
Servoning, seasoned salt or salt, and ground red pepper.

Place four in a plastic bag. Place milk in a shallow bowl; set
aside. Add chicken pieces, one at a time, to the bag; shake to coat.
Dip in milk; then, dip in bread crumb mixture, pressing lightly to
coat well.

Spray a 13 by 9 by 2 baking dish baking dish with non-stick coating.
Arrange chicken pieces, meatly sides up, in the dish. Bake in a 375F
oven for 45 to 55 minutes or till chicken is tender and not longer
pink. Makes 4 servings.

Food Exhange per serving: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE

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

Source: Better Homes and Gardens Diabetic Cook Book

By simplify3, published on Aug. 31 2007, 444
In Recipes
Spinach with Onions
-  Yield: 1 servings

2 lb Fresh spinach; ds Each nutmeg, thyme, salt
2 tb Margarine; ds Freash ground pepper;
1/2 c Onion;

Rinse spinach thoroughly; place in to top of double boiler and heat
until wilted. Drain and chop coarsely. Melt margarine in skillet;
add onion. Saute over high heat until onion is brown on the edges.
Add sersonings. Stir to blend. Add and toss to blend.
Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
CAL: 37

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Strawberry Applesauce Gelatin
-  Yield: 4 servings

3 oz Pkg. strawberry fl. gelatin 1 c Unsweetened applesauce
1 1/2 c Boiling water

Serve as a dessert or instead of jam with a bran muffin.

Dissolve sugar-free gelatin in boiling water, refrigerate until
lukewarm and then add the applesauce. Pour into 4 individual dishes
and refrigerate until firm.

1/4 recipe - 35 calories, 1/2 fruit exchange 7 grams carbohydrate,
protein and fat negligible, 56 mg sodium

Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani 1987
Shared but not tested by Elizabeth Rodier, Dec 93

By simplify3, published on Aug. 31 2007, 444
In Recipes
Taco Compuesto
-  Yield: 4 servings

3/4 lb LEAN ground beef; 1/2 ts Seasoned salt; yak!!
1/2 c Onion; chopped 8 Taco shells;
2 tb Green chili peppers; diced 1 c Lettuce;
-canned 1 c Low-cal prosse cheese or;
1 cl Garlic; Part-skim mozzarella cheese;
1 ts Chili powder; -shredded for either
1 1/2 c Tomato; chopped -a mixture of both
3 tb Italian Salad dressing; 1/2 c Taco sauce
-reduced-calorie;

In a large skillet cook ground beef, chopped onions, green chili
pepper; and minced garlic over medium heat till beef is brown. Drain
off fat. Stir in chili powder.

In a mixing bowl combine chopped tomato, Italian salad dressing, and
seasoned salt. ( Salt is Salt no matter what) Spoon beef mixture into
taco shells. Top with tomato mixture, shredded lettuce, shredded
cheese, and taco sauce. Makes 4 servings. Time 20 min.

Food Exchange per servings: 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 Obrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Tea Scones
-  Yield: 8 servings

MMMMMBASIC TEA SCONES---
1 c Flour; 1/4 c Evaporated milk;
1 ts Baking powder; -freeze the rest
1/4 ts Salt Stir one of the following
1 tb Sugar Replacement; Into the flour mixture for
1/4 c Margarine; cold Tea Scones listed below
1 Egg

MMMMM
DRIED APPLE---
8 Chopped apple halves; 1/4 FRUIT CAL: 44
Food Exchange 1 STRACH/BREAD

MMMMM-DRIED APRICOT--
8 Chopped apricot halves; 1 1/4 FRUIT CAL: 44
Food Exchange 1 STARCH/BREAD

MMMMM---CRANBERRY
1/4 c Cranberry; chopped CAL: 34
Food Exchange 1 STARCH/BREAD

MMMMM
---DATES
8 Chopped dates; 1/2 FRUIT CAL:54
Food Exchange 1 STARCH/BREAD

MMMMM---LEMON
1 tb Lemon peel; CAL: 34
Food Exchange:1 STARCH/BREAD

MMMMM
---ORANGE
1 1/2 tb Orange peel; grated CAL: 34
Food Exchange 1 STARCH/BREAD

MMMMM-DRIED PEACHES--
8 Chopped peaches halves; 1/2 STARCH/BREAD CAl: 44
Food Exchange 1 FRUIT

MMMMM--RAISINS-
4 tb Raisins; 1/4 FRUIT CAL: 44
Food Exchange 1 STARCH/BREAD

Sift flour, baking powder, salt and sugar replacement. Cut in cold
margarine as for pie crust. Beat egg and evaporated milk together
thoroughly; into flour mixture. Knead gently on lightly floured
board. Divide the dough in half; roll each half into a circles. Cut
the into quarters. Place on lightly greased cookie sheet. Brush
tops with milk. Bake at 450f for 15 minutes or until done
Food Exchange per serving of Basic Tea Scones: 1 STARCH/BREAD EXCHANGE
CAL: 34

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Teriyaki Sauce
-  Yield: 1 servings

1 c Soy sauce; (salt free) Arificial sweetener to equal
2 cl Crushed garlic; -1 ts sugar
1 ts Dry mustard; 2 ts Grond ginger;

Combine all ingredients in a jar with tight lid. Refrigerate, and
sauce will keep several weeks.
Food Exchange per serving: FREE FOOD; CAL: calories negligible.

Brought to you and yours by Nancy OBrion and her Meal-Master
Source: Sugar Free...Thats Me by Judith Majors

By simplify3, published on Aug. 31 2007, 444
In Recipes
Tex-Mex Turkey Tenderloins
-  Yield: 4 servings

1 lb Turkey tendeloin steaks; 1 c Zucchini; chopped
-cut about 1/2 thick 1/4 c Slicied green onions;
1 ts Grd cumin; 4 oz (1) can diced green chili;
1/8 ts Salt; Peppers;
1/8 ts Pepper; ground Fresh chili peppers
Nonstick spray coating; -(optional)
1 c Tomato; chopped seeded

Rinse turkey; pat dry. Stir cumin, salt, and pepper; sprinkle on both
sides of turkey tenderloin steaks.

Spray a cold large skillet with nonstick coating. Preheat over medium
heat. Cook turkey in skillet for 10 to 12 minutes or until tender
and no longer pink, turning once. Transfer turkey to serving
platter. Cover with foil to keep warm.

Add tomato, zucchini, green onions, and diced chili peppers to
skillet. Cook and stir over high heat for 1 to 2 minutes or until
vegetables are crisp-tender. Spoon vegetables over turkey. If
disired, garnich with fresh chili peppers. Makes 4 servings.

Food Exchange per serving: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE
EXCANGE

Source: Better Homes and Gardens Diabetic CookBook

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

By simplify3, published on Aug. 31 2007, 444
In Recipes
Tofu and Broccoli Stir-Fry
-  Yield: 4 servings

2/3 c Water 3 c Broccoli; cut into bite-size
2 tb Dry sherry; -pieces
2 tb Reduced-sodium soy sauce 1/2 c Onion; cut into wedges
4 ts Cornstarch; 1 c Fresh bean sprouts;
1 ts Grd ginger; 1 lb Tofu; fresh (bean curd) cut
1/4 ts Crushed red pepper; -into 1/2 pieces
Nonstick spray coating 1 1/3 c Cooked brown rice; hot
2 cl Garlic; minced

For sauce, stir together water, sherry, soy sauce, cornstarch,
ginger, and red pepper; set aside.
Spray a cold wok or large skillet with non-stick coating. Preheat
the work or skillet over medium heat. Add garlic; stir-fry for 15
seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry
for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push
vegetables from the center of the wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir
till thickened and bubbly. Cook and stir for 1 minute. Stir
vegetables into sauce; stir in tofu. Heat through. Serve with rice.
Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE

Brought to you and yours by Nancy OBrion and her Meal-Master
Source: Better Homes and Gardens Diabetic Cook Book.

By simplify3, published on Aug. 31 2007, 444
In Recipes
Turkish Sea Bass
-  Yield: 4 sweet ones

4 Cloves garlic; minced 2 ts Fresh grnd. black pepper
1 c Pitted black olives 1/4 c Olive oil
-chopped 2 lb Sea bass fillets
1 ts Crumbled dried oregano -(4 to 6 ea)
1 ts Crumbled dried basil 1/2 c Vegetable stock -OR-
2 tb Minced parsley - dry white wine
1 1/2 ts Salt

Combine garlic, olives, oregano, basil and parsley in small bowl.
Season to taste with salt and pepper. Heat oil in a large baking dish
at 425 degrees F. for 1 minute. Spread olive mixture evenly over
bottom of baking dish. Arrange sea bass, skin side up, on top. Pour
vegetable stock around fillets. Bake, basting occasionally with
juices, until done. To serve, arrange fillets + olive mixture on
heated serving plates. Origin: Chef Hassan Emre, Topkapi Hotel,
Instanbul, Turkey

By simplify3, published on Aug. 31 2007, 444
In Recipes
Walford Salad
-  Yield: 7 servings

1 c Celery; sliced 1/2 c Walnuts;
1 c Seedless green grapes; 1/4 c Mayonnaise;
-halved 2 tb Dry white wine;
1 c Apple; diced Lettuce Leaves;
4 Dates;

Pace celery, grapes, apple, dates, and walnuts into a bowl. Blend
mayonnaise with wine; pour into bowl. Stir to blend with celery,
fruit and walnuts. Use slotted serving spoon to serve, shaking spoon
slighty to remove excess dressing. Serve on to remove excess
dressing. Food Exchange per servings: 2 FRUIT EXCHANGES + 1 FAT
EXCHANGE + 1 VEGETABLE EXCHANGE; CAL: 105

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy OBrion and her Meal-Master

By simplify3, published on Aug. 31 2007, 444
In Recipes
Whipped Topping
-  Yield: 16 servings

1/2 c Instant nonfat dry milk 2 ts Sugar
1/2 c Ice water 1/2 ts Vanilla

Chill small bowl and beaters. Combine milk powder with ice water in
bowl. Beat until stiff, adding sugar gradually. Add vanilla. Serve
immediately. Makes about 2 cups.

2 tb. serving - 10 calories, free food .8 gm protein, 0 fat, 1.6 gm
carbohydrate, 11.9 mg sodium, 37.1 mg potassium.

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

COMPARE: Packaged whipped topping 20 calories per 2 tbsp (double), 1
gm fat, 1.8 gm carbohydrate.

3 cups (approx) freezable whipped topping (ERs favorite) may be made
with 2 tb. icing or confectioners sugar. This is from another file
called Mock Whipped Cream. 10 calories/2 tb, 1.48 gm carbohydrate
estimated. Mix with fruit and freeze, or serve on top of slightly
thawed fruit - it takes about a cup of home-made whipped topping to
make the calories or carbohydrates of a milk exchange.

By simplify3, published on Aug. 31 2007, 444
In Recipes
Zucchini Meatball Stew
-  Yield: 1 servings

1 oz Ground beef; ds Ground pepper;
1/2 c Ground zucchini; 1 c Beef broth;
1 ts Onion; finely chopped 1 lg Tomato; diced
1 Egg; 1 ts Parsley; chopped
1/4 c Rice; 1 tb Salt and pepper to taste
ds Oregano, cumin, garlic salt;

Combine ground beef, zucchini, onion, egg, rice, and seasonings; mix
thoroughly. Shape into small meatballs. Combine beef broth, tomato,
and parsley in saucepan; heat to boil. Drop meatballs into hot
broth, one at a time. Cover and simmer 30 to 40 minutes. Add salt
and pepper.

Microwave: Cook beef broth, tomato, and parsley on High for 3 minutes,
covered. Drop Meatballs into broth. Cook on High for 5 minutes.
Hold 10 minutes. Add salt and pepper.

Food Exchange per serving: 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE + 1
STARCH/BREAD EXCHANGE CAL: 203

Souce: The Complete Diabetic Cookbook by Mary Jane Finsand

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

By simplify3, published on Aug. 31 2007, 444
In Recipes
Apple Sauce Wheat Germ Cake
By simplify3, published on Aug. 31 2007, 444
In Recipes
Applesauce Cupcakes
By simplify3, published on Aug. 31 2007, 444
In Recipes
Argentine Corn Chicken
By simplify3, published on Aug. 31 2007, 444
In Recipes

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