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Chocolate Chiffon Mold
-  Yield: 6 servings

1 tb Gelatin; Granulated 1/2 c Water; Cold
3 md Eggs, Separated 1/4 c Cocoa; Dry (25 Grams)
1/8 ts Salt; 1 1/2 ts Vanilla; Real(No Artificial)
1/2 ts Chocolate Extract; Pure Artifical Sweetener ;*
1/8 ts Cream Of Tartar; 42 g Ladyfingers; 6 Small

* Use enough artificial sweetener to substitute for 2/3 cups
sugar. Soak gelatin in cold water. Beat egg yolks until light; add
cocoa, salt, and milk; beat until smooth. Turn into the top of a
double boiler. Cook over simmering water stirring constantly until
thick and smooth. Remove from heat. Add vinilla, chocolate extract
and artificial sweetener; mix well. Add chocolate mixture to gelatin
and stir until gelatin is completely dissolved. Chill in
refrigerator, stirring occasionally until mixture sets to the
consistency of unbeaten egg whites. Meanwhile split lady fingers.
Place halves upright ( flat side in) around outer sides of a 4-cup
mold. When chocolate mixture is partially thickened, beat egg whites
and cream of tartar until stiff. Fold into chocolate mixture; blend
thoroughly. Carefully spoon into mold. Cover with clear plastic
wrap. Chill for 3 to 4 hours or until set. Unmold onto a serving
plate as you would any gelatin mixture. To serve, cut into six
slices.

Makes 6 Servings of 2/3rds cup chocolate mold plus 2 ladyfinger
halves.

Nutritive Values Per Serving: CHO 11 gm; PRO 7 gm; FAT 4 gm;
Calories 103; Sodium 100 Mg

Food Exchanges Per Serving: 1 Fruit Exchange Plus 1 Low-Fat Meat
Exchange

Low-Sodium Diets: Omit Salt

By simplify3, published on Aug. 31 2007, 444
In Recipes
Chocolate Coconut Macaroons
-  Yield: 86 cookies

MMMMM--INGREDIENTS---
1/4 c Semisweet chocolate chips; 1 ts Chocolate flavoring;
2 Large egg whites; (optional)
1/4 ts Cream of tartar; 1/8 ts Salt;
1 ts Vanilla; 2 1/2 c Flaked coconut;

Melt chocolate chips in the top of a double boiler or in a micowave
oven. Set aside and cool to room temperature. Place egg whites and
cream of tartar in a mixer bowl and beat at high speed, using a whip,
until peaks are formed. Add sugar gradually while continuing to beat
at high speed. Add flavorings and salt to meringue, beating at low
speed. Add melted clocolate, continuing to beat at slow speed. Remove
the whip and stir the coconut into the margingue with a spoon. Drop
by heaping tablespoon onto a cookie sheet that have been sprayed with
pan spray or lined with aluminum foil. Bake at 325 for about 20
minutes, or until marcroons are not quite firm. Remove loosly
cpvered container in a dry place at room temperature. Keep in a
loosely covered container in a dry place at room temperature, or
freeze until needed. Do not cover tightly if storing at room
temperature.  »
By simplify3, published on Aug. 31 2007, 444
In Recipes
Cranberry-Stuffed Acorn Squash
-  Yield: 4 servings

2 md Acorn squash; 1 Orange; peeled and chopped
1 Apple; chopped 1/2 ts Cinnamon;
1/2 c Cranberries; fresh or frozen 2 ts Honey or Equal Sweetner;
-chopped

Cut the squash in half and remove the seeds. Combine the remaining
ingredients, except the honey or sweetener. Fill the squash with the
mixture. Drizzle the honey or sweetener over the squash. Place in a
baking pan. Cover with aluminum foil or a lid and bake for 25 minutes
in a 400 degree oven. Remove the foil and continue baking until the
squash is tender, about 20 minutes.

Serves 4

One Serving = Calories: 125 Carbohydrates: 31 Protein: 2 Fat: 1
Sodium: 2 Potassium: 608 Cholesterol: 0

Exchange Value: 1 Bread Exchange + 1-1/2 Fruit 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, 444
In Recipes
Ettas Oatmeal Cookies
-  Yield: 24 cookies

MMMMM--INGREDIENTS---
1/2 c Margarine; (1 Stick) 1/2 ts Black walnut flavoring;
1/4 c Sugar; 1/4 c Water;at room temperature
1/4 c Brown sugar; 1 1/2 c All-purpose flour;
Dry sugar substitute equal; 1 ts Baking soda;
To 1/4 cup of sugar 1/4 ts Salt;
1/4 c Egg; whites 1/2 c Black or English Walnuts;
1 ts Vanilla; -chopped

Cream margarine, sugars and dry sugar substitute together at medium
speed until light and fluffy. Add egg whites, flavorings, 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,
baking powder, salt, oatmeal and walnuts together to blend, and add
to creamy mixture. Mix to blend. Drop dough by 1 1/2 T onto cookie
sheets that have been sprayed with pan spray or lined with aluminum
foil. Press each cookie down lightly with the back of a tablespoon
dipped in color water. Bake at 350 for 12 to 14 minutes, or until
cookies are lightly browned. Remove them to a wire rack and cool to
room to temperture.  »
By simplify3, published on Aug. 31 2007, 444
In Recipes
Ice Cream, Lowfat
-  Yield: 8 servings

MMMMM--INGREDIENTS---
8 oz Pet Lite Milk; 1 ts Vanilla;
4 pk Sugar Substitute;

MMMMM---ADD: ONE OF THE FOLLOWING--
2 Peach; peeled + diced 8 oz Orange Juice;
1 Banana; mashed 2 c Strawberries; crushed
4 sl Pineapple with juice;

Directions: Mix all together and put in freezer of refrigerator until
hardened. Remove - break up - put in blender and whip until creamy.
Serve. Can also be made in one of the small electric machines, or one
of those that goes in freezer. Calories: 75 cal. Exchanges: 1/2 Milk
and 1/2 Fruit

From Files of A.Broaddus 6-24-93

By simplify3, published on Aug. 31 2007, 444
In Recipes
Jiffy Fruit Cobbler
-  Yield: 6 servings

1 Canned peaches; apricots; Cinnamon; to taste
Or fruit cocktail;..in 1 c Biscuit mix;
Fruit juice 1/3 c Milk;
2 ts Tapioca; minute

Preheat oven to 350 degrees. Combine fruit and juice, tapioca and
cinnamon in a 9 inch pie plate, set aside. Stir together biscuit mix
and milk in a small bowl. Top fruit mixture with 6 equal sized
mounds of biscuit dough.

Place fruit mixture with the biscuits on top of the oven. Bake 25-30
minutes.

Serve warm with fruit dished on top of biscuit.

1 serving = 170 cal. 1 brd, 3/4 fruit, 1 fat. Carbs = 27, pro = 3, f
= 5

Approved by the Diabetes Assoc.

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

1/2 lb Lean ground beef; 1 1/2 c Raw macaroni;
1/2 c Onion; chopped 1/4 ts Garlic powder;
1/4 c Green pepper; chopped 1/4 ts Pepper;
3 c Tomato juice; Hunts No Salt 1/4 ts Chili powder;

Add Macaroni to boiling water and cook for 7 minutes. Cook the first 3
ingredients in cast-iron skillet until meat is brown and vegetables
are tender. Drain off fat. Add tomato juice, macaroni, and spices.
Simmer until liquid is almost absorbed.

Note: Served with a salad, this makes a delicious meal.

Nutrients per serving: Calories 323, fat 11g, cholesterol 49mg,
carbohydrate 36g, sodium 64mg.

Exchanges: Bread 2, Meat 2, Vegetable 1.

Source: There IS Life after Lettuce by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

By simplify3, published on Aug. 31 2007, 444
In Recipes
Miracle Rise Chocolate Cake
-  Yield: 12 servings

MMMMM--INGREDIENTS---
1 pk Active dry yeast; 2 c Flour; Pillsburys All Purp.
1/2 c Warm water; 1 tb Baking Powder;
2 Eggs; OR EGG SUBSTITUTE; 1 ts Soda;
1/2 c Skim milk 1/2 ts Salt;
1/3 c Vegetable Oil; 1 ts Vanilla;
3 tb Sweet*10 Liquid; 1 ts Red food coloring;
1/2 c Cocoa;

Directions: Spray a 9-in tube or Bundt pan. In a large mixer bowl,
soften yeast in warm water. Add egg substitute, milk, oil and
Sweet*10. Beat 2 minutes at high speed. Add cocoa, dry ingredients,
vanilla and food coloring. Blend at low speed; beat 3 minutes at
medium speed. Pour batter into greased 9-inch Bundt pan or tube pan.
Cover with foil; let rise in warm place for 45 minutes. Bake at 350
degreds for 30 to 35 minutes until a wooden pick inserted in center
of cake comes out clean. Invert immediately onto wire rack. Cool.
1/12th of cake has 145 calories. Exchange values - 1/2 skim milk; 1
Fruit, 1 Fat Created by Pillsbury Kitchens

Exchange From files of A.Broaddus 6-29-93

By simplify3, published on Aug. 31 2007, 444
In Recipes
Monster Cookies
-  Yield: 36 servings

1/4 c Egg; White 1 ts Vanilla
1/4 c Brown Sugar; 1/3 c Vegetagble oil
1/2 c Sugar; 4 c Rolled oats
-sugar substitubed may be 1 ts Baking oats
Used 1/2 c Semisweet chocolate chips;
1 c Peanut butter; crunchy

Place eggs whites, sugars, peanut butter, vanilla and oil in a mixer
bowl and mix at medium speed to blend well. Add oatmeal, baking soda
and chocolate chips tp creamy mixture anmd mix at medium speed to
blend. Drop dough by 1 1/2 tablespoonfuls (level no 40 dipper) onto
cookie sheet that have been sprayed with or lined with aluminum foil.
Press each cookie down lightly to 1/2 thick with back of a tablespoon
dipped in cold water. Bake at 350 for 12 minutes, or until cookies
are lightly browned and firm. Remove them to a wire rack and cool a
room temperature.

Food Exhcanges per serving: 1 STARCH/BREAD EXCFHANGE + 1 FAT
EXCHANGE CAl: 137, fat 7g, CHO: 16 g, Na: 44mg, PRO: 4g, 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, 444
In Recipes
Mustard Sauce
-  Yield: 8 servings

2 Egg Yolks; 1/2 ts Mustard; dry
3 tb White Vinegar; 3 tb Skim Milk;
1 tb Prepared Mustard; 1 tb Lemon Juice;
Artificial Sweetener; *

* Enough Artificial Sweetener to substitute for 1 t of Sugar


=

Beat egg yolks with dry mustard in the top of a double boiler
until blended. Add vinegar gradually, beating after each addition.
Cook over simmering water, stirring constantly until thick and
smooth. Add milk gradually, beating in with a fork or wire whip. Cook
5 more minutes over simmering water. Remove from heat. Let cool 10
minutes. Add remaining ingredients, blend well. This is delicious
served with Ham, Pork, or Canadian-style bacon.

Makes 8 servings of 1 Tablespoons each.
Nutritive Values Per Serving: CHO 1 gm; PRO 1 gm; FAT 1 gm; Calories
18 Sodium 28 mg
Food Exchange Per Serving: Up to 1 Tablespoon may be considered
Free. If you use 3 Tablespoons count as 1 Fat Exchange.
Low-sodium Diets: This recipe is suitable, but should be used with
fresh pork, not ham or Canadian style bacon.

By simplify3, published on Aug. 31 2007, 444
In Recipes
Our Lemon Pie
-  Yield: 8 servings

3 tb Margarine; 27 pk Equal sweetener;
10 Graham cracker squares; 2 Egg yolks;
1/2 c Skimmed evaporated milk; 2 lg Lemons; 1/2 cup juice
-cold 3 Egg whites;
1 pk Dream Whip; 3 tb Sugar;

Melt margarine on medium to low heat. Roll graham crackers into
crumbs with rolling pin. Mix crumbs and melted margarine. Pat to
make crust on bottom and sides of pie pan. Chill.

Add cold evaporated milk to Dream Whip (do not add vanilla). Sprinkle
in 24 pkg. Equal. Mix and beat according to directions. Beat egg
yolks slightly, and gradually stir in lemon juice. Gradually fold in
the whipped Dream Whip. Spread in pie crust. Turn on broiler so it
will get hot. Beat 3 egg whites frothy (use clean beaters so whites
will beat up as fluffy as possible). Add 1 tbs. sugar and beat until
blended in. Add another tbs. sugar and 3 Equal pkg. and beat until
soft peaks form. Spread meringue over top. Spread meringue to stick
to the edges so it wont shrink when you broil it.

Put under broiler for 30-60 seconds until meringue is lightly
browned. IT DOESNT TAKE LONG AT ALL AND IS EASY TO BURN. The flavors
will blend better if you chill for 5 hours.

Nutrients per serving: Calories 144, fat 5g, cholesterol .6mg,
carbohydrate 27g, sodium 81mg.

Exchanges: Bread 1, fruit 1/2, milk 1/2, fat 1.

Source: There IS Life after Lettuce by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton

By simplify3, published on Aug. 31 2007, 444
In Recipes
Peppers Tuna Casserole
-  Yield: 8 servings

6 1/2 oz Water-packed tuna; Salt; to taste
1/2 c Onion; diced Pepper; to taste
6 oz Egg noodles; 2 sl Light sandwich cheese;
1 cn Light cream ofmushroom soup;

Cook noodles; drain. Mix in all ingredients and top with the cheese.
Bake at 350 degrees for about 45 minutes to 1 hour.

Nutrients per serving: Calories 72, fat 3g, cholesterol 5mg,
carbohydrate 3g, sodium 146mg. Exchanges: Meat 1.

Source: There IS Life after Lettuce by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

By simplify3, published on Aug. 31 2007, 444
In Recipes
Red Beans and Rice #4
-  Yield: 4 ser(1 cup)

2 cl Garlic; minced 2 ts Tabasco sauce;
1/3 c Onion; diced 2 c Brown rice; cooked
1/8 ts Cayenne; 2 c Red beans; cooked
1/8 ts Cumin; 1 c Ham; cooked and diced
1/8 ts Chili powder;

In a large pan, saute garlic and onion with seasonings. Add rice,
beans and ham; cook over medium heat. Stir in approximately 1/4 cup
water or liquid from beans. Cook until heated through.

Serves: 4 (1 cup servings)

Calories: 306 Protein: 19 g Fat: 4 g Carbohydrates: 48 g Fiber: 10.4 g
Cholesterol: 21 mg Sodium: 555 mg (high in sodium) Potassium: 731 mg

Exchange: 3 starch/bread 1 medium-fat meat

By simplify3, published on Aug. 31 2007, 444
In Recipes
Rice and Cheese Casserole
-  Yield: 6 servings

2 1/2 c Cooked brown rice -cheese
3 Green onions, chopped 1/2 c Low-fat milk
1 c Low-fat cottage cheese 1/2 ts Dijon-style mustard
1 ts Dill weed Nonstick vegetable spray
1/4 c Freshly grated Parmesan

Combine all but the last ingredient in a mixing bowl. Pour into a
casserole dish coated with nonstick vegetable spray. Bake in a
preheated 350 degree oven for 15 to 20 minutes. Serves: 6 (3/4 cup
servings)

Calories: 225, Protein: 14 g, Fat: 4 g, Carbohydrates: 34 g, Fiber:
2.5 g, Cholesterol: 10 mg, Sodium: 328 mg, Potassium: 218 mg

Exchange: 1 1/2 starch/bread 1/2 lean meat 1 low-fat milk

From: UCSD Healthy Diet for Diabetes cookbook Posted by: Debbie
Carlson - Cooking Echo

RECIPE CLIPPED by Joan Johnson

By simplify3, , link updated on Oct. 19 2009, 444
In Recipes
Scalloped Tuna
-  Yield: 5 servings

1 c Soft breadcrumbs; 1/2 ts Salt substitute;
1 1/2 c Skim milk; 1/4 ts Pepper;
1 tb Margarine; 1 sm Onion; minced
1 Egg; 1 ts Parsley flakes;
2 Egg whites; 6 1/2 oz Water-packed tuna;

Heat breadcrumbs with milk and margarine until margarine melts.
Meanwhile, beat egg and egg whites. Stir in salt, pepper, onion,
parsley flakes, and tuna. Gradually stir in hot milk and crumbs.
Place in casserole dish and bake at 350 for 25-30 minutes.

Nutrients per serving: Calories 165, fat 10gm, cholesterol 72mg,
carbohydrate 14gm, sodium 452mg.

Exchanges: Bread 1, Meat 1, Fat 1.

Source: There IS Life after Lettuce by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

By simplify3, published on Aug. 31 2007, 444
In Recipes
Soft Molasses Cookies
-  Yield: 30 servings

1/4 c Sugar; 1 ts Cinnamon;
1/2 c Molasses; 1 ts Ginger;
1/2 c Vegetable shortening; 1/2 ts Nutmeg;
2 Large eggs; 1/4 c Sugar;(dry sugar substitute)
2 3/4 c All-purpose flour; 1/2 c Coffee;(hot)
2 ts Baking soda; 1 tb Lemon juice;

Cream sugar, molasses and shortening together at medium speed until
light and fluffy. Add eggs and mix at medium speed until creamy,
scraping down the bowl before and after adding eggs. Stir flour,
baking soda, cinnamon, ginger, nutmeg, salt and dry sugar substitute
together to blend well, and then add, along with coffee and lemon
juice, to creamy mixture. Mix at medium. Mix at medium speed until
creamy. Drop dough by 1 1/2 Tablespoon onto cookies sheets that have
been sprayed with pan spray or lined with aluminum foil. Bake at 375
for 12 to 14 minuntes, or until cookies are firm. Remove them to a
wire rack and cool to room temperuture.

Food exchanges per servings: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 101, FAT: 4g, CHO: 15g Na: 103mg, PRO: 2g, CHO: 18mg

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, 444
In Recipes
Southern Cornbread
-  Yield: 12 servings

1 c Yellow cornmeal; 3/4 ts Salt substitute;
1 c Flour; 1 md Egg; slightly beaten
4 ts Baking powder; 1 c Skim milk;

Sift dry ingredients together. Add egg and milk; mix well. Pour into
12 x 8-inch pan which has been sprayed with a nonstick vegetable
coating. Bake at 425 for 25 minutes. Cut into 12 squares.

Nutrients per serving: Calories 81; fat 1g, cholesterol 0,
carbohydrate 15g, sodium 142mg.

Exchanges: Bread 1

Source: There IS Life after Lettuce by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

By simplify3, published on Aug. 31 2007, 444
In Recipes
Stewarts Salad
-  Yield: 12 servings

MMMMM---1ST LAYER
2 pk 3 oz.sugar-freelemon Jell-o; -Few drops
-(prepared) 20 oz Can crushed pineapple;
2 dr Green food coloring; -in own juice; drained

MMMMM
-2ND LAYER
1 pk 8 oz. lite cream cheese; 1 pk Lite Dream Whip*; make with
-softened -skim milk

MMMMM
---3RD LAYER
1 c Pineapple juice; unsweetened 2 Egg yolks;
2 tb Flour; 16 pk Equal sweetener;

*May use 8 oz. Lite Cool Whip.

Mix Jell-o, food coloring, and drained pineapple. Pour into a 9 x
13-inch pan and chill until firm. Blend the cream cheese and Dream
Whip together. Spread over chilled Jell-o layer. Chill. Cook third
layer ingredients until thick; then cool. Drop by spoonfuls over
second layer and spread carefully. Keep chilled until ready to serve.

Nutrients per serving: Equal, Calories 114, Fat 5 g, Cholesterol 42
mg, Carbohydrate 12 g, Sodium 129 mg.

Exchanges: Fruit 1, Fat 1/2.

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, 444
In Recipes
Strawberries Romanoff
-  Yield: 1 servings

MMMMM--PER SERVING---
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, 444
In Recipes
Three Beans in a Salad
-  Yield: 4 servings

MMMMM--INGREDIENTS---
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
In Recipes
Cinnamon Buns -  Yield: 12 servings

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

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

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

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

Remove the risen dough from the bowl and knead about ten times on a clean board. Roll out into a large rectangle about 15 X 14. Spread with filling to 1/2 of the edge. sprinkle raisins evenly over the filling. Roll the rectangle into a log, starting at the 15-in side, pinch the edges to seal, and slice into 1 thick rounds. They will be VERY gooey> Place on a nonstick baking sheet, cover, and allow to rise for about 20 minutes, or until light. Bake in a preheated 350 F
oven for 20 to 25 minutes, until golden brown on top.
By simplify3, edited on Sep. 4 2007, 444
In Recipes
Cold Turkey Reuben Sandwich
-  Yield: 4 servings

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

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

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

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

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

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

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

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

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

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

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

By simplify3, published on Aug. 31 2007, 444
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, 444
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, 444
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, 444
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, 444
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, 444
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, 444
In Recipes

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