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Strawberries Romanoff - Yield: 1 servings MMMMM 1/4 c Lowfat yogurt; put in 4 Strawberries; fresh or -custard cup -thawed frozen 4 pk Equal sweetner; up to 5 ds Nutmeg; For each serving, mix yogurt with Equal and a dash of nutmeg. Then add strawberries and stir. Serves 1. Nutrients per serving: Calories 57, fat 1g, cholesterol 0mg, carbohydrate 5g, sodium 40mg. Exchanges: Milk 1/2, fruit 1/3. Source: There IS Life after Lettuce by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. By simplify3, published on Aug. 31 2007, In Recipes | |
Three Beans in a Salad - Yield: 4 servings MMMMM 2/3 c Pinto beans;cooked drained 2 tb Natural rice vinegar; 2/3 c Garbanzo bns; cooked,drained 1 tb Lemon juice; 1 1/2 c Green beans; sliced, steamed 4 ts Olive oil; 1/2 c Celery; diced 1/4 ts Each salt; 1/4 c Red onion; diced Freshly ground pepper; 1/4 c Pimentos; diced Lettuce leaves 1/4 c Parsley; chopped 1. In salad bowl combine all ingredients, except lettuce. Chill 2. Serve on lettuce leaves. DEAL-MEAL CARDS USED: 1 meat 1 vegetable 1 fat 155 Calories By simplify3, published on Aug. 31 2007, In Recipes | |
Tuna Salad - Yield: 6 servings 1/2 c Low-calorie mayonnaise; -and all 1 tb Lemon juice; 2 cn 6 1/2 oz. water-packed tuna; 2 tb Green onions; chopped,tops, 1/2 c Celery; chopped Combine all ingredients and toss slightly before serving. Serve on a bed of shredded lettuce. Serves 6. (From Dr. Richard Berger.) Nutrients per serving: Calories 131, Fat 4 g, Cholesterol 35 mg, Carbohydrate 1 g, Sodium 413 mg. Exchanges: Meat 1, Fat 1. Source: There IS Life after Lettuce by Pepper Durcholz, Alberta Gentry, and Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. By simplify3, published on Aug. 31 2007, In Recipes | |
Vegetable Gumbo - Yield: 6 servings 1 Onion; chopped 1/2 c White Grape Juice; 1/2 Green pepper; diced 1/2 c Water; 2 Ribs Celery; diced 1/4 ts Tabasco sauce; 1 Clove garlic; minced 1/4 ts Paprika; 1 lb Okra; sliced, fresh, frozen 2 tb Fresh parsley; chopped 1 lb Tomatoes; fresh, or canned 1 tb Basil or Rosemary; minced 2 c Corn; fresh, frozen, canned Vegetable coating spray 1 ts Vegetable Bouillon granules; Method: In a large heavy stew pot, place bouillon and 1/2 C white grape juice, onion, green pepper, celery garlic, cook until tender, 5-7 minutes. Add other ingredients, cook over low heat, stirring occasionally to keep from sticking to bottom. Cover and simmer gently until corn and okra are done. (or simmer in crockpot 6-7 hours) Note: Cut fresh corn from cob with a sharp knife, then scrape the remaining corn off the cob. Four ears will make about two cups. If you use dried herbs, rub them with the palms of your hands before adding to the pot, this releases their aroma and goodness. Exchanges: 1 Veg, 1 Bread, and 107 calories. Update old family favorite - Alice in Houston By simplify3, published on Aug. 31 2007, In Recipes | |
Wild Rice-Stuffed Squash - Yield: 4 servings 2 md Acorn Squash; 1/2 c Walnuts; chopped 1/2 c Wild Rice; cooked 1 tb To 2 tb Frozen Orange Juice; 1 ts Orange Rind; grated Concentrate Cut the squash in half and remove the seeds. Combine the remaining ingredients and fill the squash with the mixture. Place in a baking pan. Cover with aluminum foil or a lid and bake in a 400-degree oven for about 35 minutes, or until the squash is fork-tender. Extra orange juice concentrate can be drizzled over the squash just before serving. Serves 4 One Serving = Calories: 204 Carbohydrates: 28 Protein: 5 Fat: 10 Sodium: 20 Potassium: 610 Cholesterol: 0 Exchange Value: 2 Bread Exchanges + 2 Fat Exchanges Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. By simplify3, published on Aug. 31 2007, In Recipes | |
Amish Sugar Cookies - Yield: 24 servings 1/2 c Sugar; 1 ts Lemon or alomond flavoring 1/3 c Powdered Sugar; 2 tb Water 1/4 c Margerine; (1/2 stick) 2 1/4 c All-purpose flour 1/3 c Vegetable oil 1/2 ts Baking soda 1 Egg; (large) 1/2 ts Cream of tartar; 1 ts Vanilla 1/2 ts Salt Place sugars, margarine and oil in a mixer bowl and mix at medium speed until creamy. Add egg, banilla, flavoring and water, and mix at medium speed for 30 seconds, scraping down the bowl before and after adding these ingredients. Stir remaining ingredients together to blend well; add to creamy mixture and mix at medium speed to blend. Form dough into 24 balls using 1 tablespoon dough per ball. Place balls on cookie sheets that have been sprayed with pan spray or lined with aluminum foil. Press balls down evenly to 1/2 with the back of a tablespoon dipped in water. Bake at 375 for 12 to 14 minutes, or until cookies are browned on the bottom and lightly browned around the edges. Remove cookies to a wire rack and cool to room temperature. Food exchanges: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Caloiries: 107, FAT: 5g, CHO: 15g, Na: 50mg, PRO: 2g, Cholesterol: llmg. Source: Desserts for Diabetics by Cavaiani, R. D. Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Applesauce Cinnamon Muffins - Yield: 12 servings 1 1/4 c Oat Bran cereal; uncooked 3/4 c Unsweetened applesause 1 c Whole wheat flour; 1/2 c Honey; 2 ts Ground cinnamon; 1/2 c Vegetable oil; 1 ts Baking powder; 1 Egg; 3/4 ts Baking soda; 1 ts Pure vanilla extract; 1/2 ts Salt 1/4 c Walnuts; Preheat oven to 375. Coat 12 medium-size cups with vegetables oil or line with paper baking cups. In medium bowl combine Oat Bran cereal, flour, cinnamon, baking powder, soda, and salt. In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in nuts. Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE + 1/2 FRUIT EXCHANGE. CHO: 23g; PRO: 3g; FAT: 7g; CAL: 159; Low-sodium diets: Omit salt. Source: The Are 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, In Recipes | |
Apricot Muffins - Yield: 8 servings 1/2 c Apricots; finely snipped 1/4 ts Ground cardamom or ginger; 1/3 c Unsweetened apple juice; 1/3 c Chopped walnuts; 1 c Whole wheat flour; 3 tb Vegetable oil; 2 ts Baking powder; 1 tb Sugar; 1/4 ts Baking soda; 1 Egg; Soak the apricots in the apple juice for 10 minutes. Combine the flour, baking powder, baking soda, spice and walnuts in a bowl. Beat together the oil, sugar, and egg. Add the apricots, with the juice and egg mixture to the flour. Mix just until all the ingredients are blended. Spoon into oiled muffin tins or (my choice) paper muffin cups (sprayed with non-stick spray). Fill cups 3/4 full. Bake in 350 F oven for 10 to 15 minutes, or until golden brown. 1 muffin - 182 calories, 1 bread exchange, 1/2 fruit, 2 fat 22 grams carbohydrate, 4 grams protein, 10 grams fat 97 mg sodium, 166 mg potassium, 34 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not yet tested by Elizabeth Rodier, Nov 93. Suggestions: Use raisins to test the recipe if you do not have apricots. Leave out walnuts to reduce the fat and use 2 egg whites instead of the whole egg to reduce cholesterol if desired. By simplify3, published on Aug. 31 2007, In Recipes | |
Asparagus Salad with Pecans - Yield: 6 servings Water -(see Index) 24 Asparagus spears, fresh -=OR=- - medium-sized 6 tb -prepared light mayonnaise; 6 Red leaf lettuce; leaves 2 tb Pecans; chopped 6 tb Buttermilk mayonnaise; Bring large pot of water to boil. Wash asparagus and snap off tough bottoms os stems. When water is boiling, add asparagus and let water return to a boil. Cook about 3 minutes, until asparagus is crisp but tender. Remove asparagus, run it under cold water, and refrigerate to chill. At serving time, line six salad plates with lettuce and arrange four spears on each. Top salads ith 1 tb of Buttermilk Mayonnaise or commercial light mayonnaise and sprinkle with 1 ts chopped pecans. Food Exchange per serving: 1 VEGETABLE EXCHANGE; CHO: 9g; PRO: 3g; FAT: 2g; CAL: 41 Low-sodium diets: This recipe is excellent. 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, In Recipes | |
Baked French Fries - Yield: 5 servings 2 lg Potatoes 1/2 ts Salt 1 tb Vegetable oil; 1/8 ts Paprika; Preheat oven to 450 F degree. Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp. Just before cooking, turn onto paper towel and pat dry. Spread pieces in one layer of a shallow baking pan. Sprinkle with the vegetables oil. Shake pan to spread oil evenly over potatoes. Bake 30-40 minutes, turning frequently, until gold brown. Empty potatoes onto paper towels. Sprinkle with salt and paprika. Food Exchange per serving: 1 STARCH EXHANGE + 1/2 FAT EXCHANGE CHO: 15g; PRO: 2g; FAT: 3g; CAL: 93; Low-sodium diets: Omit salt. Use a seasoned salt substitute, if allowed by your doctor. Source: The Art of Cooking for the Diabetic by Mary Abbortt Hess,R.D.,M.S. Brought to you and your via Nancy Obrion and her Meal Master By simplify3, published on Aug. 31 2007, In Recipes | |
Beet Borscht - Yield: 4 servings 1 1/2 c Beet liquid; drained of 1 1/4 ts Salt; -can of beets 1 ts Fresh lemon juice; 3/4 c Tomato juice; 1/4 c Plain low-fat yogurt; 1/4 ts Onion powder; Mix all ingredients except yogurt. Chill 2-3 hours in a covered jar. Serve in cocktail glasses or small glass bowls, topping each with 1 tablespoon yogurt. 4 servings ( » By simplify3, published on Aug. 31 2007, In Recipes | |
Black Bean Soup - Yield: 6 servings 1 sl Bacon; 2 1/2 c Water 1/2 c Onion; chopped 1/2 ts Cumin 1 c Celery; 1/2 ts Salt 2 1/2 c Black beans; cooked, drained 1/2 ts Ground pepper, freshly Fry bacon over medium heat in small heavy in small heavy frying pan; crumble bacon and set aside. Heat bacon drippings over medium heat; saute onion and celery until tender, stirring occasionally. Puree beans in blender or food processor fitted with steel blade stir into vegetables. Mix in crumbled bacon and remaining ingredients, stirring occasionally until soup is hot. Soup will thicken as it stands and can be thinned with additional water. Serve hot. Food Exchanges per serving: 1 STARCH EXCHANGE + 1/2 FAT EXCHANGE CHO: 18g; PRO: 6g; FAT: 3g; CAL: 124; 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, In Recipes | |
Black Walnut Cookies - Yield: 24 servings 1/2 c Margerine; (1 stick) 1 ts Black Walnut flavering; 2/3 c Sugar 1/4 c Water Dry sugar substitute equal 2 c All-purpose flour -to equal to 1/4 cup sugar 1/3 c Black Walnuts (chopped) (optional) 2 ts Dry buttermilk 1/4 c Egg; (whites) 1 ts Baking soda 1 ts Vanilla 1/4 ts Salt Cream margarine, sugar and dry sugar substitute together at medium speed until lightly and creamy. Add egg whites, flavoring and water, and mix at medium speed for 30 seconds, scraping down the bowl before and after adding egg whites, flavorings and water. Stir flour, nuts, dry buttermilk, baking soda and salt together to blend well, and add to creamy mixture. Mix at medium speed to blend. Drop dough by 1 1/2 tablespoonful onto cookie sheets that have been sprayed with pan spray or lined with aluminum foil. Press each cookie down to 1/2 thick with the back of a tablespoon dipped in cold water. Bake at 350 for 12 to 14 minutes, or until cookies are browned on the bottom. Remove them to a wire rack and cool room temperature. Food Exchanges servings: 1 bread and 1 fat Calories: 107, CHO: 14g, PRO: 2g, FAT: 5g, Na: 108mg, 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, In Recipes | |
Blueberry Spread - Yield: 32 servings 1 tb Unflavored gelatin (1 pkg); 2 tb Granulated sugar; 1/3 c Cold water; 4 ts Lemon juice; 3 c Blueberries; lightly crushed 1 ts Grated lemon rind; 1/2 ts Ground ginger; In saucepan, sprinkle gelatin over water. Stir over low heat until gelatin is completely dissolved. Add blueberries, ginger, sugar, lemon juice and rind. Bring to a boil. Cover and cook 5 min or until fruit is tender; stir occasionally. Spoon into sterilized jars; cool slightly. Refrigerate several hours or until set. Store in refrigerator for up to 1 month or for 1 year in the freezer. Makes 2 cups. Preparation 10 min, cook about 5 min. Strawberries - use orange rind, no ginger Peach 2 cups, pear 1 cup, replace lemon rind with 1/2 tsp nutmeg Serving: 1 tbsp 1++ Extra 2 g carbohydrate, 10 cal. Source: Choice Menus by Marjorie Hollands + Margaret Howard 1993 Canadian Diabetes Assoc. Shared + Blueberry tested by Elizabeth Rodier Aug 93. By simplify3, published on Aug. 31 2007, In Recipes | |
Brown and White Rice Bread - Yield: 15 servings 1 ts Sugar 1 tb Xanthan gum (2 tb Certo?); 1 tb Yeast (1 envelope) 2/3 c Skim milk powder; 1/4 c Warm water 1 1/4 c Warm water 1 1/2 c Brown rice flour; 1/4 c Margarine 1 1/2 c White rice flour; 3 Eggs; 1 ts Salt Note: General Hints on a previous page says 1 tsp Certo or 1/2 tsp xanthan gum can be used as a binding agent in baked recipes Dissolve sugar in warm water. Sprinkle yeast over water. Stir briefly. Let sit for 10 minutes until foamy on top. Mix dry ingredients together in a large bowl. Melt margarine in 1 1/4 cup warm water. Add this mixture to the softened yeast and in turn add this to the dry ingredients. Beat well. Add 3 eggs and beat well for 2 minutes. Cover. Let rise until double (1 1/2 hours). Beat again for 3 minutes. Pour into 9 x 5 inch greased loaf pan. Let rise until dough reaches the top of the pan. Bake at 400 F for 15 minutes, cover with foil if top is getting too brown. Continue baking for about 45 minutes longer. Remove from pan and leave unwrapped just until cool. 1/2 slice - 1 starch choice, no further nutrition information given Source: A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1 Canadian Celiac Assoc. 6519B Mississauga Road, Mississauga, Ontario L5N 1A6 (416) 567-7195 (area code may have changed to 905 in 1993) By simplify3, published on Aug. 31 2007, In Recipes | |
Buttermilk Mayonnaise - Yield: 8 servings 1/2 ts Granulated gelatin 1 tb Water 1 tb Cold water 1 c Buttermilk; made from skim 1/2 ts Dry mustard; -milk 1/4 ts Salt 2 ts Green onion; finely chopped Few grains freshley ground 2 ts Parsley; minced fresh -pepper Soak gelatin in 1 tb cold water. Dissolve over hot water. Mix together mustard, salt, pepper, and 1 tb water until smooth. Combine all ingredients except parsley and blend well. Chill until it begins to ticken. Beat gently untill smooth; stir in parsley. Turn into a jay and cover. Chill serveral hours. Food Exchanges per serving: Up to 2 tablespoons may be considered free CHO: 2g; PRO: 1g; FAT: 0; CAL: 14; Low sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. Brought to you and yours via Nancy OBrion and her Meal Master By simplify3, published on Aug. 31 2007, In Recipes | |
Chicken and Barley Salad - Yield: 5 servings 2 c Water 1/2 c Tomatoes; chopped 2/3 c Barley; uncooked quick- 1/2 c Red onion; chopped -cooking barley 2 tb Lemon juice; fresh 2 c Chicken; diced cooked 1 tb Dijon mustard; 1/2 c Celery; diced 5 Lettuce; leaves Bring water to a vigorous boil in a medium saucepan over high heat. Stir in barley; return to a boil. Reduce heat, cover, and simmer 8-10 minutes or until barley is tender, stirring occasionally. Drain if necessary; cool. Toss barley with remaining ingredients excpt lettuce. Serve on lettuce leaves. Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH EXCHANGE + 1 VEGETABLE EXCHANGE; CHO: 24g; PRO: 19g; FAT: 4g; CAL: 213; Low-sodium diets; This recipe is excellent. 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, In Recipes | |
Chicken Salad Chinois - Yield: 4 servings 2 c Chicken; cooked, cut up 1/2 ts Bulk granulated artificial 1/2 c Zucchini; chopped -sweetener, like Sugar Twin 1/2 c Radishes; chopped 1/2 ts Ginger; ground 1/4 c 2% yogart 3 c Letturce; shredded 1 tb Soy sauce In a bowl, combine chicken, zucchini, and radishes. In a cup, combine yogart, soy sauce, sweetner and ginger. Pour over chicken mixture to coat evenly. Refrigerate at least 2 hours before serving, then toss well gently. Divide into 4 portions. Makes 5 cups, 4 servings CAR: 2g; PRO: 15g; FAT: 7g; CAL: 131; By simplify3, published on Aug. 31 2007, In Recipes | |
Chicken Soup - Yield: 8 servings 3 lb Chicken, cut in pieces 1/2 c Uncooked barley 9 c Water 2 tb Lemon juice 3 Celery stalks with leaves 1 tb Salt 1 sm Onion 1/2 ts Pepper, freshly ground 1/2 c Chopped onion 1/4 ts Celery seed 1/2 c Finely chopped carrot 1 1/2 c Green beans cut, fresh 1/2 c Chopped fresh parsley Place chicken, water, leaves from celery and small onion in a large saucepan. (Reserve celery stalks.) Cover saucepan and bring to a boil; reduce heat and simmer 1 1/2 hours until chicken is tender. Remove chicken. Strain broth into bowl; chill until fat sets on top. Remove fat. Remove skin and bones from chicken, discard. Cut chicken into bite-sized pieces, set aside. (My note: if you want less than 8 servings, freeze extra broth and chicken separately in meal-sized portions.) Return broth to saucepan. Chop reserved celery stalks, add to broth with chopped onion, carrot, parsley, barley, lemon juice, seasonings. Cover and simmer 20 min. Add fresh green beans and chicken; continue cooking 15 min or until beans are tender. Each serving 1 1/2 cup. 11 g carbohydrate, 14 g protein 5 g fat, 145 calories 2 Protein Choices, 1 fruit + veg. choice Source: Choice Cooking c. 1986 Canadian Diabetes Association Shared by Elizabeth Rodier, tested Sept 93 with substitutions. From the files of Al Rice, North PoleAlaska, Feb 1994 By simplify3, published on Aug. 31 2007, In Recipes | |
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, 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, 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, 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, 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, In Recipes | |
Cinnamon Buns - Yield: 12 servings 1 1/3 c Lukewarm water 3 c Whole wheat flour 1 ts Honey 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, In Recipes | |
Cold Turkey Reuben Sandwich - Yield: 4 servings MMMMM 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 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, 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, In Recipes |