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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.
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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, 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, 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, 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, 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, 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, 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, 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, In Recipes | |
Pesto Pizza - Yield: 4 servings MMMMM 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 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, 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, 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, In Recipes | |
Prudhommes Lemon Dill Chicken - Yield: 4 servings MMMMM 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, 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, 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, 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, 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, In Recipes | |
Renaissance Pizza - Yield: 6 servings MMMMM 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 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 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, 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, In Recipes | |
Rolled Sugar Cookies - Yield: 36 servings 2 c Margarine; 1 Egg; 1/2 c Sugar; 2 c Flour; 1 ts Vanilla; extract 2 ts Baking powder Cream together the margarine, sugar, vanilla and egg until light and fluffy. Add about 3/4 of the flour and the baking powder, reserving the rest of the flour for rolling. Blend until well mixed. Chill the dough for 2 hours or overnight. Roll out on a lightly floured surface until 1/8 inch thick. Cut with a cookie cutter. Place on an ungreased baking sheet. Bake in a 375 degree oven until lightly browned, about 5-10 minutes. Cool before storing. Makes about 72 cookies 2 inch size or 6 small cookie sheets of various sizes. My note: If you arent too fussy, square or random shapes from the edges can be cut with a plastic knife or anything that is safe to use on your rolling surface. Decorate with a tiny piece of a cherry, raisin or nut. Two small cookies = 58 calories, 1/2 bread exchange, 1/2 fat exchange 8 grams carbohydrate, 0 protein, 2 fat, 46 mg. sodium, 10 potassium, 8 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, In Recipes | |
Romaine, Red Onion, and Fennel Salad with Tart Lime Dress - Yield: 4 servings 6 oz Romaine lettuce; 1 c Cauliflowerets; 1 1/2 c Fennel bulb; shredded 1/2 c Red onion; sliced -(about 1 large bulb) MMMMM-TART LINE DRESSING 1/2 c Line juice; fresh 1/4 ts Salt; 1 tb Olive oil; 1/4 ts Ground pepper; fresh 1 c Garlic; minced 1/4 ts Paprika; SALAD: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over salad and toss just before serving. TART LIME DRESSING: Combine all ingredients and mix well. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CHO: 7g; PRO: 2g; FAT: 3g; CAL: 60 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 | |
Rosemary Roasted Potatoes - Yield: 4 servings 2 lb Potatoes; peeled and diced 2 ts Crushed rosemary; -into 1 chunks 1 ts Garlic; minced 3 tb Olive oil; 1/2 ts Salt 1 ts Paprika; Toss diced potatoes with olive oil, paprika, garlic and half the rosemary. Place potatoes on a heavy baking tray, sprinkle with remaining rosemary and 1/2 t salt. Roast at 400 deg F for 1 1/2 hours, turning often. Serve as garnish for roasts. Source: Houston Chronicle By simplify3, published on Aug. 31 2007, In Recipes | |
Rye Yeast Bread - Yield: 1 servings 1/3 c Water 3 tb Oil 1 c White grape juice; 4 c Rye flour 1 pk Quick-rise yeast; (1 tb) -plus up tp 1/2 cup 1 ts Salt Warm the water and grape juice to about 115 F and stir in the yeast. Let the mixture stand for about 10 minutes or until it is foamy. Stir in the salt, oil, and 2 cups of the flour, and beat it with a spoon or mixer until it is smooth. Add enough of the rest of the flour to make a soft dough. Knead the dough on a floured board for 10 minutes. Place the dough in an oiled bowl, turn it over so the top of the ball is also oiled, and cover it with a towel. Let it rise in a warm (85 to 90 F) place for about 45 minutes, or until it is doubled in volume. Shape the dough into a loaf, place it in an oiled 8 x 4 inch loaf pan, and let it rise in a warm place again for about 30 minutes, or until it doubles in volume. Bake at 425 F for 10 minutes, then lower the oven temperature to 350 F for an additional 35 to 45 minutes of baking. Remove it from the oven when the loaf is brown and has pulled away from the sides of the pan slightly. Makes one loaf. Source: Allergy Cooking With Ease by Nicolette M. Dumke, 1992 ISBN: 0-914984-42-X Many recipes in this book require specialty products from a health food store or mail order that are used for a rotational allergy diet. By simplify3, published on Aug. 31 2007, In Recipes | |
Scalloped Potatoes - Yield: 5 servings 1 lb Potatoes; (about 3 md) 2 tb Margarine; 2 tb All-purpose flour 3 tb Onion; finely chopped 1/2 ts Salt Hot water 1/2 ts Freshly ground pepper; Preheat oven to 400 F degree. Prepare a 1 1/2 qt casserole with vegetable pan coating. Pare potatoes; slice potatoes crosswise in 1/8-inch slices: if potatoes are large, cut slices in half in half. Mix together flour, salt, and pepper. Place half of the potatoes in prepared casserole. Dot with half the margarine, sprinkle half the seasoned flour on top, then half the onion. Repeat with remaining potatoes, margarine, seasoned flour, and onion. Pour enogh hot water in, at one corner only, so that the water barley comes to the top of the potatoes. Cover and bake 50 minutes; then uncover and bake for another 25-30 minutes or until potatoes are browned and tender. Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO: 17g; PRO: 2g; FAT: 5g; CAL 117; Low-sodium diets: Omit salt. Use 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 | |
Sour Cream-Ginger Cookies. - Yield: 24 servings 1/4 c Vegetable oil 1/2 ts Ginger 1/2 c Brown sugar; 1/2 ts Cinnamon 1/3 c Molasses; 1/2 ts Cloves 1 Egg; (large) 1/2 ts Salt 1/2 c Sour cream; 1/2 ts Baking soda 2 c All-purpose flour Place oil, brown sugar, molasses, egg and sour cream in a mixer bowl and mix at medium speed to blend well. Stir flour, ginger, cinnamon, cloves, salt, and baking soda together to blend well, and add to sour cream mixture. Mix at medium speed until creamy. Drop dough by 1 1/2 tablespoonfuls onto cookie sheets that have been sprayed with pan spray or lined with aluminum foil. Bake at 375 for about 10 minutes, or until cookies are firm and lightly browned. Remove them to a wire track and cool to room temperature. Food exchange serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 92, FAT: 4g, CHO: 15g, Na: 90mg, PRO: 1g, Cholesterol: 14mg. 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 | |
Spanish Bulgur - Yield: 8 servings 2 tb Vegetable oil; 1 ts Tarragon; 1 c Carrot; thinly sliced 1 ts Salt; 1/2 c Onion; Coarsely chopped 1 pn Freshly ground pepper; 1 cl Garlic; finely chopped 1 c Celery; coarsely chopped 1 1/4 c Bulgur; 1 c Green pepper; coarsely chop 3 c Hot chicken or beef broth; 1 c Garbanzo beans; cooked + 19 oz Can;tomatoes -drained 2 ts Paprika; 1/2 c Soy nuts; coarsely chopped Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to provide complete protein which tastes as good or even better than Spanish rice. Heat oil in a frypan. Add carrot, onion and garlic. Stir-cook over medium heat 5 min. Add bulgur. Continue to stir-cook about 3 min until bulgur is coated with pan juices. Add broth, tomatoes, paprika, tarragon, salt and pepper. Heat to a boil; reduce heat, cover and simmer 30 min. Stir in celery, green pepper, chick peas and soy nuts; cover and simmer 15 min longer until bulgur is tender and juices are absorbed. Turn off heat, let stand, covered, 10 min. Fluff with a fork. Makes 8 cups. 1 cup serving - 201 calories, 1 protein choice, 2 starchy choices 32 grams carbohydrate, 7 grams protein, 5 grams fat. 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 | |
Spiced Apple Pudding - Yield: 4 servings 2 c Unsweetened apple juice; 1/3 c Granulated sugar substitute; 1/3 c Cornstarch; 1/2 ts Cinnamon; 1 Egg; (or 2 yolks) MY NOTE: This recipe is marked in the allergy category only because it is a pudding without milk, also low in protein. It is one of my favorite ways to use up egg yolks or prepare a dessert when Ive run out of milk. Probably does not require as much sweetening as stated in the recipe - start with 2 Tbsp. sweetener and add more if necessary. Cost to make the whole recipe is around $1.22. In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat. In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.) Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator. 1/2 cup serving, 117 calories. 1 starch, 1 fruit choice 26 grams carbohydrate, 1 gram protein, 1 gram fat Source: Light + Easy Choices by Kay Spicer Shared and tested by Elizabeth Rodier, Dec 93 If you prefer to use real sugar, mix 2 TBSP with the apple juice in the saucepan. Divide the cooked pudding into 6 small dishes so that there is approx. 1 tsp sugar per serving if you are allowed this much on your meal plan. 94 calories, 21 grams carbohydrate estimated. By simplify3, published on Aug. 31 2007, In Recipes | |
Spiced Lentil Casserole - Yield: 8 servings 1/4 ts Crushed red chili flakes 3 Garlic cloves; minced 1/2 ts Turmeric 2 c Shredded green cabbage 1 pn Asafetida (optional) 2 c Cooked brown rice 2 tb Canola oil 3 c Cooked brown lentils 1 c Sliced scallions 1 c Vegetable stock 1/2 c Chopped green bell pepper 1 c Frozen peas; thawed Preheat oven to 350 degrees F. In a large skillet, saute chili, turmeric and asafetida in oil for 2 minutes. Add scallions, bell pepper, garlic and cabbage and saute for 5 minutes. Combine with rice, lentils, stock and peas in a baking dish and bake for 20 minutes. Serve warm. Per serving: 229 cal, 10 g prot, 27 mg sod, 39 g carb, 4 g fat, 0 mg chol, 35 mg calcium HINT: Serve with Gingered Carrot and Spinach Supreme (recipe separate) Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen Mintzias By simplify3, published on Aug. 31 2007, In Recipes | |
Spicy Pumpkin Pie - Yield: 8 servings 1 Pastry shell, 9 1 ts Ground cinnamon; 1 1/2 c Pumpkin; canned 1/2 ts Ground nutmeg; 2 Eggs; beaten 1/2 ts Ground ginger; 1 c Low-fat milk; 1/4 ts Salt 3 tb Liquid cal-free sweetener * 1 pn Ground cloves; 2 tb Brown sugar; packed Light vanilla ice cream 7%bf * The most common liquid sweetener in Canada is SugarTwin. 3 tb. is the sweetness equivalent of 12 tb sugar or 3/4 cup. Prick pastry shell with a fork. Bake in 450 F oven for 8 min. Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell. Bake in 350 F oven for 50 min or until centre is almost set. Cool slightly and then refrigerate. Cut into 8 wedges and serve each with 2 tb. light vanilla ice cream. Preparation 15 min, cook 50 min. 1/8 pie with 2 tb light vanilla ice cream, 173 calories 20 g carbohydrate, 5 g protein, 9 g fat, 1 g fibre 1/2 starchy choice, 1/2 fruit + vegetables choice, 1 milk choice 2%, 1 1/2 Fats + Oils choice Compare with Pumpkin Chiffon Pudding if you want a lighter dessert. 79 calories, 1/2 milk, 1 fat exchange Source: Choice Menus, Marjorie Hollands + Margaret Howard 1993 Canadian Diabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by Elizabeth Rodier Oct 93 By simplify3, published on Aug. 31 2007, In Recipes | |
Spicy Rice Pilaf with Turkey - Yield: 4 servings 1 c Brown rice; 1 tb Vegetable oil 1/2 ts Cumin seeds; 2 c Turkey stock or water 1/4 ts Ground ginger; 1/4 c Dark or golden raisins; 1/4 ts Ground cinnamon; 2 c Chopped cooked turkey; 4 Cardamom seeds; 1/4 c Pine nuts; or cashews; 4 Whole cloves; (chop cashews) Toast cashews if using. Saute the rice, cumin seeds, ginger, cinnamon, cardamom seeds and cloves in the oil in a saucepan until the rice is browned. Add the stock or water and bring the mixture to a boil. Lower the heat and simmer for 45 to 50 minutes or until the rice is cooked. Add the raisins, turkey, and nuts to the rice mixture. Serve hot or cold. 1/4 recipe - 317 calories, 3 lean meat, 1 bread, 1/2 fruit, 1 fat exchange 24 grams carbohydrate, 25 grams protein, 14 grams fat, 190 mg sodium, 381 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 | |
Spicy Tomato Cocktail - Yield: 8 servings 1 Cucumber; 1 ds Tabasco sauce; 6 c Tomato juice; canned 1 ts Worcestershire sauce; 3 Green onions; chopped 1 tb Prepared horseradish; 2 tb Lemon; juice Peel and grate the cucumber. Z YOt to the tomato juice with the remaining ingredients. Cover and refrigerate for 2 hours or overnight. Strain before serving. 1 cup serving - 38 calories, 2 vegetable exchanges 9 grams carbohydrate, 2 grams protein, 0 fat, 369 mg sodium, 447 mg potassium, 0 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 | |
Spoon River Rolled Cookies - Yield: 36 servings 1/2 c Vegetable shortening 1 ts Nutmeg; (optional) 1 1/4 c Sugar; 1 ts Baking powder 2 Eggs, (large) 1 ts Baking soda 1 ts Vanilla 1/4 ts Salt 1 ts Lemon extract; 1 c Sour cream; 3 c All-purpose flour Cream shortening and sugar together at medium speed until well blended. Add eggs and flavorings, and beat at medium speed until creamy, scraping down the bowl before and after adding eggs and flavorings. Stir flour, nutmeg if desired, baking powder, baking soda and salt together to blend well; add, along with sour cream to creamy. Cover and refrigerate from 3 hours to overnight. Return dough to room temperature. Roll out on a lightly floured board to 1/4 thick. Cut with a 2 1/2 round cutter or an equivalent (see Note below). Place dough on cookie sheets that have been sprayed with pan spray or lined luminum foil. Bake at 350 for 8 to 10 minutes, or until cookies are lightly browned. Remove them to a wire rack and cool to room temperature. NOTE: Nutritive values for these cookies are based on the use of the 2 1/2 round cutter and weight of a little over 1 ounce per cookie. You may use other cutters as long as the finished cookie weighs about 1 ounce per cookie, and you might even make a 2-ounce cookie and figure the nutritive value and exchanges as twice those for the smaller cookie. You may add flavorings other than vanilla and lemon; if add nuts, raisins and the like, however, you are altering the nutritve values and exchanges for each cookie. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 108, FAT: 5g, CHO: 15g, Na: 54mg, Cholesterol: 18mg. Source: Desserts for Diabeties 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 | |
Stewed Chicken - Yield: 4 servings 4 Chicken breast; halves, 2 ts Italian seasoning; - boneless 2 ts Garlic; chopped 16 oz Cn Italian stewed tomatoes; Salt to taste - cut in bite sized pieces Pepper to taste 4 oz Cn sliced mushrooms; Fat-free mozzarella cheese; - salt free -shredded 1 md Onion; sliced in rings Place chicken in baking dish. Top with tomatoes and their juice, mushrooms, onions and seasonings. Cover tightly with foil and bake at 350 degrees for 1 hour or until chicken is done. Remove from oven and sprinkle with mozzarella. Cover with foil until cheese melts. printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING by: Jean Cody 12/1/93 Could be used by a diabetic? By simplify3, published on Aug. 31 2007, In Recipes | |
Strawberry-Pineapple Parfait - Yield: 4 servings 1 tb Unflavored gelatin (1 pkg) 1/2 c Unsweet. crush. pineapple 1/3 c Cold water 3/4 c Unsweet. frozen strawberries 1 c Vanilla ice milk Sprinkle gelatin over cold water. Place over low heat, stirring constantly until gelatin dissolves. Drain pineapple and thaw strawberries. Add ice milk and fruits. Stir gently until mixed. Portion into 4 individual dishes. Refrigerate until serving time. Do not freeze. 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 | |
Sugarless Cookies - Yield: 1 servings 3 c Flour; 3/4 lb Butter; softened 1/2 c Water; -margarine if desired Blend all ingredients. Roll into balls using about 1 teaspoon of dough. Place on ungreased baking sheets. Flatten with the bottom of a glass dipped in flour. Bake at 350 degrees until the edges begin to brown, about 6 minutes. OPTIONS TO SWEETEN: Before baking, make a thumb print in each cookie and fill with chopped nuts or sugarless jam. 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, In Recipes | |
Sunday Italian Vegetable Soup - Yield: 6 servings 1/2 c Dry navy beans; 1 c Zucchini; sliced Water 1/2 c Celery; sliced 4 c Chicken broth; 1/2 c Chick peas; (garbanzo beans) 3/4 c Carrot; sliced, peeled -drained canned 1/2 c Potato; sliced with peel 1/2 c Rotini or other pasta; 1 tb Corn oil; -uncooked 1/2 c Onion; sliced 1 tb Parsly; finely minced fresh 16 oz Can Italian tomatoes; 2 ts Dried basil; crumbled -including liquid 1/4 ts Salt 2 c Cabbage; sliced thinly 1/4 ts Ground pepper; freshly Cover navy beans with water in a large pot. Over medium heat, bring just to the boiling point. Remover pan from heat, cover, and let stand for 1 hour. Drain. Add chicken broth, carrot, and potato. Cover and cook over medium heat until vegetables are almost tender, about 35 minutes. Heat oil in a small skillet and saute onion until tender. Add onion and all remaining ingredients to soup pot. Cook 15 minutes or until pasta is cooked. Serve hot Food exchanges per serving: 2 STARCH EXCHANGES + 1 VEGETABLE + 1 FAT EXCHANGE. CHO: 34g; PRO: 12g; FAT: 4g; CAL: 216; Low-sodium diets: Omit salt. Substitute canned vegetables and 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 | |
Szechwan Bean Curd - Yield: 4 servings 4 oz 85% lean ground beef; 1 ts Seasame oil; 1 c Green onions; with tops 1/4 ts Hot oil; (optional; see -chopped -below) 1 cl Garlic; minced 1/4 ts Red pepper flakes; 3/4 c Chicken broth; 2 tb Cornstarch; 2 tb (light) Soy sauce reduced 2 tb Water -sodium 1 c Bean curd(tofu); cut into 1 tb Chile sauce; -1/2-inch cubes Place ground beef, green onions, and garlic in a nonstick skillet and cook, stirring quickly, until beef is browned. Stir in chicken broth, soy sauce, chili sauce, oils, and red pepper flakes. Mix cornstarch with cold water. Add to skillet. Cook. stirring constantly, untill sauce thickens. Gently stir in bean curd. Contiune to cooking over medium heat 3 minutes. NOTE: Seasame oil and hot oil are avalable in Oriental sections of food markets and in specialty stores. Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 VEGETABLE EXCHANGE CHO: 9g; PRO: 15g; FAT: 7g; CAL: 149; Low-soium diet: This recipe is not suitable. 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 | |
Taco Salad with Cumin Dressing - Yield: 8 servings 8 Tortillas; 1 ts Powdered mustard 2 tb Parmesan cheese; grated 1 ts Ground cumin 8 c Romaine lettuce; 1/2 c Water 1/2 ts Salt 4 tb Vegetable oil 4 tb Red wine vinegar; 4 c Turkey; chopped cooked 1/4 ts Black pepper 1 ts Cumin seeds 1/4 ts Garlic powder 6 lg Ripe tomatoes; chopped 4 ts Lemon juice 2 c Cheddar cheese; grated Toast the tortillas on a baking sheet in a 400 F oven for about 10 min. While hot, sprinkle on the Parmesan cheese. Cool and break into bite-size pieces. Chop the lettuce and arrange it in the bottom of a salad bowl. Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar. Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips. 1/4 recipe - 411 calories, 4 lean meat, 1 bread, 1 vegetable, 2 fat exchanges 20 grams carbohydrate, 33 grams protein, 23 grams fat 870 mg sodium, 617 mg potassium, 88 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 | |
Tex-Mex Corn Soup - Yield: 8 servings 1 tb Margarine -liquid 1/2 c Onion; chopped 16 oz Whole Kernel corn; including 1 c Sweet red pepper -liquid 1 ts Red pepper flakes; 1/4 ts Salt 4 c Chicken broth 1/4 ts Ground white pepper; fresh 17 oz Creamed corn; included Melt margarine in a large saucepan; saute onion and sweet pepper with red pepper flakes until tender, stirring occasionally, about 2 minutes. Sir in chicken broth and both cans of corn. Continue cooking until the is very hot. Add salt and pepper and serve innediately. Food exchanges per serving 2 STARCH EXCHANGES + 1 FAT EXCHANGE CHO: 31g; PRO: 6g; FAT: 8g; CAL: 205; Low-sodium diets: Omit salt and substitute unsalted broth and cannned vegetables. 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 | |
Tofu Chop Suey - Yield: 2 servings 8 oz Tofu; 1/4 Sweet red pepper; slivered 2 ts Vegetable oil; 1 1/2 c Fresh bean sprouts; washed 1/4 c Chicken broth; 1 tb Soy sauce; low-sodium 1/4 ts Ground ginger; Fresh ground Pepper 1 c Celery; stack Salt to taste; 1 sm Onion; coarsely chopped Freshly ground pepper + salt Tofu supplies the protein, and tastes similar to chicken breasts, in this quick-to-prepare colorful vegetarian main dish. Drain tofu, cut into 3/4 inch pieces. Place between layers of paper towel and weight down with a dinner plate. Let stand 10 minutes to compress and remove excess water. Heat oil, 2 tbsp broth and ginger in a frypan. Add celery, onion and red pepper. Stir cook over medium heat 3 minutes. Add bean sprouts, continue stir-cooking 1 min. Stir in remaining broth, soy sauce and tofu. Cook and stir gently over medium heat until vegetables are tender-crisp, and liquid is evaporated. Season to taste with salt and pepper. 1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams protein, 10 grams fat 2 protein choices, 1 fruit + veg. choice, 1 fats + oils choice 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 | |
Tomato, Basil, and Mozzarella Salad - Yield: 4 servings 1 lb Tomatoes; large, red, very, 8 Basil; fresh -ripe (2-3 tomatoes) 2 ts Olive oil 2 oz Mossarella cheese; shredded Dash cracked pepper Slice tomatoes crosswise into 1/2-inch-thick slices, 4 slices per tomato. Arrange 2-3 slices on each salad plate. Sprinkle the mossarella on top each tomoato. Cut fresh basil leaves into strips and top each tomato with basil. Drizzle olive oil over the tops and add a dash of pepper. Enjoy! Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 MEDIUM-FAT-MEAT EXCHANGE. CHO: 6; PRO: 5g; FAT: 4g; CAL: 70; 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 to you and yours Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, In Recipes | |
Turkey Barbecue for Sandwiches - Yield: 4 servings 16 oz Can tomatoes; cut up 1/4 c Onion; chopped 6 oz Can tomato paste; 1 ts Chili powder; (or to taste) 1 ts Powdered mustard; 2 c Turkey; chopped, cooked Combine all the ingredients in a saucepan. Simmer for 10 to 15 minutes, or until the flavors are blended. Spoon the mixture over hamburger buns or toast. 1/4 recipe, not including bun - 176 calories, 3 lean meat + 2 vegetable exchanges 12 grams carbohydrate, 23 grams protein, 4 grams fat, 220 mg sodium, 767 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 | |
Turkey Chowder - Yield: 6 servings 1/2 c Onion; chopped 5 c Turkey or chicken broth; 1 c Celery; sliced 2 Potatoes; peeled, cubed 2 tb Margarine; 1 c Carrots; chopped 2 tb Flour; 1 c Zucchini; sliced 1/2 ts Salt; 1/2 c Unsweetened apple juice; 1/4 ts Black pepper; ground 3 c Turkey; cooked chopped 1 ts Dried thyme; Saute the onion and celery in the margarine. Add the flour, salt, pepper and thyme. Gradually add the broth. Add the potatoes and carrots. Cover and simmer for 15 minutes or until the vegetables are tender. Add the zucchini, apple juice, and turkey. Continue cooking over low heat for 10 minutes. 1/6 recipe - 222 calories, 3 lean meat exchanges + 1 bread exchange 16 grams carbohydrate, 23 grams protein, 8 grams fat, 282 mg sodium, 570 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 | |
Turkey Frittata - Yield: 6 servings 1/2 c Onion; sliced 2 tb Lemon juice; 1 Garlic clove; minced 1/8 ts Ground black pepper 1 tb Oil; 1 c Turkey; chopped 1 c Mushrooms; sliced 6 Eggs; beaten 1 c Frozen spinach; dry chopped Defrost and squeeze spinach dry. Saute the onion, garlic and mushrooms in the oil for 5 minutes. Add the spinach, lemon juice and pepper. Cook over low heat for 3 min. Add the turkey and eggs to the spinach mixture. Pour into a greased 9 inch round baking dish. Bake in 350 F oven for 25 to 30 minutes or until eggs are set. Cut into wedges to serve. 1/6 recipe - 158 calories, 2 lean meat, 1 vegetable, 1/2 fat exchange 4 grams carbohydrate, 15 grams protein, 9 grams fat, 106 mg sodium, 318 mg potassium 292 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 | |
Turkey Noodle Soup - Yield: 6 servings MMMMM 1 All bones from roast turkey 1 Stalk celery; chopped 7 c Water 1 Onion; quartered 1 Bay leaf; MMMMM 1/4 c Broken noodles; 1/2 pieces 1 ts Dried basil; 1 Celery; Stack + leaves, chop 1 ts Dried thyme; 1 Carrot; chopped 1 ds Hot pepper sauce; 3 Green onions; sliced Salt to taste 1/3 c Zucchini; grated Freshly ground pepper My note: Remove bones from turkey or chicken before serving and refrigerate or freeze until you have time to prepare the soup. I like to do it the next day, if possible, and make a batch of crackers while the soup is cooking. STOCK: In stockpot or large saucepan, combine bones, water, bay leaf, celery and onion. (Skin and drippings may be included, if desired.) Simmer, covered about 4 hours. Strain, reserving stock. Let bones cool, pick out any meat and add to the stock. SOUP: In stockpot or saucepan, bring stock to boil; add noodles and simmer for 5 minutes. Add celery, carrot, green onions, zucchini, basil and thyme. Simmer for 10 minutes. Stir in hot pepper sauce, season with salt and pepper to taste. Makes about 4 1/2 cups. 3/4 cup serving - 91 calories, 1 1/2 protein, 1/2 fruit + vegetable choice 5 grams carbohydrate, 11 grams protein, 3 grams fat 137 mg sodium, 32 mg cholesterol Source: The Lighthearted Cookbook by Anne Lindsay, Cdn. Heart Foundation 1988. Shared but not tested by Elizabeth Rodier, Nov 93 VARIATIONS: Substitute rice for noodles. Use 6 cups chicken stock if you start without bones For a main course, add 19 oz can chickpeas or kidney beans, drained. Other additions: green peas, chopped spinach, asparagus, broccoli, potato, squash or turnip. By simplify3, published on Aug. 31 2007, In Recipes | |
Turkey Spaghetti Sauce - Yield: 6 servings 1/4 c Onion; chopped 1 ts Dried basil 1 Garlic clove; minced 1 ts Dried thyme 1 ts Olive oil; 3 c Chopped cooked turkey; 28 oz Can tomatoes; cut up Cooked noodles or macaroni 6 oz Can tomato paste; Saute the onion and garlic in the oil until lightly browned. Add the tomatoes, tomato paste, basil, thyme and turkey. Simmer for 20 to 25 minutes while cooking the noodles or macaroni. 1/6 recipe not including noodles - 215 calories, 3 lean meat, 2 vegetable exchanges 9 grams carbohydrate, 22 grams protein, 10 grams fat, 190 mg sodium, 627 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 | |
Turkey-Barley Soup - Yield: 6 servings 6 c Turkey or chicken broth; 1 Bay leaf; 1 c Turkey; diced cooked 1 ts Dry thyme; 1 c Pearl barley; 1/4 ts Dried marjoram; 1 Onion; chopped 1/4 ts Ground black pepper; 2 Celery; stalks, chopped 2 tb Chop.fresh parsley (2ts.dry) 3 Carrots; sliced Combine all the ingredients in soup pot or slow cooker. Cook over low heat in the slow cooker for 6 hours or simmer on the stove for 1 hour, or until the carrots are tender and the barley is soft. 1/6 recipe - 181 calories, 1 lean meat, 1 bread, 2 vegetable exchanges 30 grams carbohydrate, 11 grams protein, 2 grams fat, 44 mg sodium, 320 mg potassium, 18 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov. 93 Long-grain rice has slightly less carbohydrates and calories per cup than barley if you wish to substitute. By simplify3, published on Aug. 31 2007, In Recipes | |
Turkey-Orange Salad - Yield: 4 servings 2 c Turkey; chopped, cooked 1 Orange; 1/2 c Celery; chopped 1 c Seedless grapes; 1/4 ts Salt 2 tb Mayonnaise/salad dressing; 1/4 ts Curry powder 1 tb Shredded coconut; toasted Combine the turkey, celery, salt, and curry powder in a bowl. Peel and chop the orange. Add the orange, grapes, and mayonnaise to the turkey. Toss gently to mix. Sprinkle on the coconut just before serving. 1/4 recipe = 217 calories, 3 lean meat + 1 fruit exchange 12 grams carbohydrate, 21 grams protein, 10 grams fat 228 mg sodium, 391 mg potassium, 58 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 | |
Tuscany White Bean Soup - Yield: 4 servings 1/4 c Onion; chopped 2 Bay leaves; large 1/2 ts Garlic; minced 1 ts Dried basil; cri,b;ed 3 tb Olive oil; divided 1/2 ts Salt 1/2 lb Dry great nothern beans; 1/2 ts White pepper; ground -washed 2 tb Parsley; fresh chopped 2 qt Water 2 Green onion; chopped Saute onion and garlic in 2 tablespoons of olive oil until soft, stirring often. Add bean, water, bay leaves, and basil. Bring mixture to a boil, reduce to a simmmer, and cover. Continue cooking until beans are tender, about 2 hours, adding more liquid if necessary and stirring occasionally. Season with salt and pepper. Cool soup, puree beans in a blender or food processor fitted with steel blade. Return pureed soup to pot; reheat over moderate heat. stirring often. Blend in remaining olive oil. Serve soup hot, garnished with chopped parsley and green onions. If soup is too thick, add water or chicken broth. Food Exchange Per Serving: 2 1/2 STRARCH/BREAD EXCHANGES + 1 LEAN MEAT EXCHANGE + 1 FAT EXCHANGE CAL: 293; CHO: 37g; PRO: 13g; FAT: 11g; SOD: 256; CHOL: 0g; Low-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 | |
Veras Buttermilk Cookies - Yield: 24 servings 1/2 c Margarine; (1 stick) 2 c All-purpose flour; 2/3 c Sugar; 2 tb Dry Buttermilk; Dry sugar substitute equal; 1 ts Baking soda; 1/4 cup sugar; 1/4 ts Salt; 1 Egg; (large) 1/3 c Water at room temperature 1 ts Vanilla; Cream margaring, sugar, and dry sugar substitute together at medium speed untill light and fluffy. Add egg and vnill and mix at medium speed for 30 seconds, scraping down the bowl before and after adding the egg and vanilla. Stir flour, dry buttermilk, baking soda and salt mixture, along with water, to creamy mixture, and mix at medium speed to blend well. Drop dough by 1 1/2 tablespoonfuls onto coolie sheeet that have been sprayed with pan spray orlined aluminum foil. Press cookies down on the bottom. Remove them to a wire rack and cook to room temperature. Food exchanges per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 96, FAT: 4g, CHO: 13g, Na: 107mg, PRO: 2g, Cholesterol: 12mg 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 |