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Side dishes

Side dishes

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, 44
In Recipes
Zucchini Soup
-  Yield: 4 servings

1 lb Small zucchini; cleaned + 2 tb Water
-sliced thinly 1/2 ts Curry powder;
1 tb Margarine; 1/2 ts Salt
2 tb Onion; chopped finely 1/2 c Skin milk;
1 Clove garlic; crushed 1 3/4 c Chicken broth;

Set aside a few slices of zucchini for garnish. Heat margarine in a
heavy, deep skillet. Add onion, arlic, remaining zucchini, and water.
Cover and simmer gently for 10 minutes; stir with a wooden spoon
while cookin. Remove from heat; add all remaining ingredients and mix
well. Turn into blender of food proccessor fitted with stell blad and
blend for 30 seconds. Serve hot or well chilled. Garnish each bowl
with thin slices of zucchini.

Food Exchanges per serving; 1 VEGETABLE EXCHANGES plus 1 FAT EXCHANGE

CHO: 6g; PRO: 3g; FAT: 4g; CAL: 64
Low-sodium diets: Omit salt. Substitute unsalted chicken broth.

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

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

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

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

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

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

By simplify3, published on Aug. 31 2007, 44
In Recipes
Buglar Wheat with Raisins and Cinnamon
-  Yield: 6 servings

1 tb Margarine; 1/2 ts Garlic; or to taste
1/2 c Onion; chopped 1/4 ts Grd white pepper;
1/2 c Celery; chopped 1/2 c Raisins;
1 c Buglar wheat; 1/2 ts Grd cinnamon;
2 c Chicken broth; 1/2 ts Salt;

In a nonstick 2-quart pot melt margarine; saute onion and celery until
tender, stirring often. Stir in buglur wheat and contine cooking
until buglar wheat is coated and turns a golden brown. Blend in
broth, garlic, pepper, and tarragon. Add raisins, cinnamon, and
salt, and mix well. Cover and continue cooking 15-17 minutes or until
all liquid has been absorbed. Serve hot as cereal or as a grain side
dish.

Food Exchange per servings: 2 STRARCH EXCHANGES
CHO: 35g; PRO: 5g, FAT: 3g; CAL: 179

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

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

By simplify3, published on Aug. 31 2007, 44
In Recipes
Baked Eggplant
-  Yield: 1 servings

1 sl Eggplant; 1 ts Dry bread crumbs;
1 sl Onion; 1/4 ts Thyme;
1 oz Cheddar cheese; shredded 1/4 ts Salt;
2 tb Condensed tomato soup; ds Pepper;

Cook eggplant and onion in small amount of water until, tender. Drain;
reserve liquid. Place eggplant and onion in small baking dish. Top
with cheese. Blend condesnsed soup, 1 Tb of eggplant liquid, bread
crumbs, thyme, salt, and pepper. Pour over eggplant; cover. Bake at
350f for 30 minutes.
Microwave: Uncover. Cook on high for 5 minutes. Turn after 2
minutes. Food Exchange per serving: 1 MEAT EXCHANGE + 1 VEGETABLE
EXCHANGE CAL: 161

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

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

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

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

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

By simplify3, published on Aug. 31 2007, 44
In Recipes
Pizza Green Beans
-  Yield: 5 servings

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

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

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

By simplify3, published on Aug. 31 2007, 44
In Recipes
Shredded Cabbage
-  Yield: 1 servings

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

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

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

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

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

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

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

By simplify3, published on Aug. 31 2007, 44
In Recipes
Cauliflower Au Gratin
-  Yield: 4 servings

2 c Caulifowerets; 1/4 c American Cheese; diced
1 ts Salt Vegetable cooking spray;
1 ts Butter or margarine; Salt to taste;
1 ts Flour; Fresh ground pepper;
1 c Milk; cold

Place caulifowerets in large kettle. Fill with enough water to cover.
(Boy! Everything seams to boil the heck of vegetables in this book)
Add salt. Bring to boil. (Why not steam them?) Drain. (Shutter)
Rinse with cold water. Melt butter or margarine in saucepan. Cook
over low heat, stirring constantly, until slightyly thickened. Add
flower in baking dish coated with vegetable cooking spray; add salt
and pepper. Cover with cheese topping. Bake at 350F for 20 minutes.
Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE;
CAL: 119

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

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

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

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

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

By simplify3, published on Aug. 31 2007, 44
In Recipes
Perfect Salad
-  Yield: 1 servings

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

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

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

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

1 lg Head of Bibb lettuce; 8 oz Can Bamboo shoots;
1 lg Head of Boston Lettuce; 1 c Bean spouts;
2 Stalks chinse cabbage; 1/2 c Soy french Dressing;

Rinse lettuce and cabbage leaves. Break into bite-size pieces. Place
in plactic bag or tightly covered container. Store in refrigerator 4
to 6 hours or overnight to crisp. Drain water chestnuts, bamboo
shoots, and bean sprouts. Rinse with cold water. Drain thoroughly.
Thinly slice the water chestnuts. Carefully pat greens dry with
towel. Place in wooden bowl. Cover with Soy French Dressing. Toss
lightly until all ingredients are coated.
Food Exchange per serving: 1/2 VEGETABLE EXCHANGE; CAL: 40

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

By simplify3, published on Aug. 31 2007, 44
In Recipes
Maudes Green Salad
-  Yield: 10 servings

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

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

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

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

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

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

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

By simplify3, published on Aug. 31 2007, 44
In Recipes
Cabbage-Pineapple Salad
-  Yield: 4 servings

3 c Cabbage (shredded) 1 ds Salt;
1 lb Can unsweetened pineapple; 1/2 c Lo-cal whipped topping;
2 tb Sugar replacement; (prepared)

Combine cabbage and pineapple with juice, sugar replacement and salt.
Stir to dissvole sugar replacement. Allow to rest at room
temperaturem for 1 1/2 to 2 hours. Drain thoroughly. Fold topping
into cabbage mixture. Food Exchange per serving: 1/2 FRUIT EXCHANGE
CAL: 28

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

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

6 sl Bacon; crispy fried 3 tb Sugar replacement;
1 1/2 c Cold water; 1/4 c Vinegar
3 tb Flour; 6 md Potatoes; boiled sliced
1 md Onion;

Remove excess grease from bacon with paper towel. Break bacon into
small pieces. Blend cold water and flour. Pour into saucepan. Add
onion, sugar replacement, and vinegar. Heat, stirring, until
thickened. Add bacon and potatoes while still from boiling and frying.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 113

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

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

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

Pare cucumber, halve lengthwise, and discard seeds and center pulp.
Dice cucumber flesh and measure 2 cups. Combine all ingredients in a
large bowl; toss until well mixed. Serve immediatly.
Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
CHO: 7g; PRO: 1g; FAT: 3g; CAL: 51 Low-sodium diets. Omit salt

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

By simplify3, published on Aug. 31 2007, 44
In Recipes
Curried Rice
By simplify3, published on Aug. 31 2007, 44
In Recipes
Orange Rice
By simplify3, published on Aug. 31 2007, 44
In Recipes
Confetti Rice
By simplify3, published on Aug. 31 2007, 44
In Recipes
Seasame Spinach Salad
By simplify3, published on Aug. 31 2007, 44
In Recipes
Steamed Cabbage
By simplify3, published on Aug. 31 2007, 44
In Recipes
Carrot Curry
By simplify3, published on Aug. 31 2007, 44
In Recipes
Raisin Bulgar Pilif
By simplify3, published on Aug. 31 2007, 44
In Recipes
Tropical Bulgar
By simplify3, published on Aug. 31 2007, 44
In Recipes
Cousous Topped with Almonds
By simplify3, published on Aug. 31 2007, 44
In Recipes
Homemade Chips, Lo Fat, Lo Cal
By simplify3, published on Aug. 31 2007, 44
In Recipes
Asparagus + Pimento
By simplify3, published on Aug. 31 2007, 44
In Recipes
Corn and Bean Pudding
By simplify3, published on Aug. 31 2007, 44
In Recipes
Refried Beans
By simplify3, published on Aug. 31 2007, 44
In Recipes
Marinated Vegetable Toss
By simplify3, published on Aug. 31 2007, 44
In Recipes
Radish Celery Salad
By simplify3, published on Aug. 31 2007, 44
In Recipes
Tomato and Herb Salad
By simplify3, published on Aug. 31 2007, 44
In Recipes
Molded Vegetable Salad
By simplify3, published on Aug. 31 2007, 44
In Recipes
Pepper Salad
By simplify3, published on Aug. 31 2007, 44
In Recipes
Grilled Lemon Potatoes
By simplify3, published on Aug. 31 2007, 44
In Recipes
Pineapple Sweet Potatoes
By simplify3, published on Aug. 31 2007, 44
In Recipes
Sweet and Sour Red Cabbage
By simplify3, published on Aug. 31 2007, 44
In Recipes
Basic Free Green Salad
By simplify3, published on Aug. 31 2007, 44
In Recipes
Christmas Vegetable Salad Mold
By simplify3, published on Aug. 31 2007, 44
In Recipes
Lemon Roast Potatoes
By simplify3, published on Aug. 31 2007, 44
In Recipes
Spinach Salad
By simplify3, published on Aug. 31 2007, 44
In Recipes
Tomato Aspic Salad
By simplify3, published on Aug. 31 2007, 44
In Recipes
Carrot and Raisin Salad
By simplify3, published on Aug. 31 2007, 44
In Recipes
Lemony Summer Squash
By simplify3, published on Aug. 31 2007, 44
In Recipes
Mashed Winter Squash
By simplify3, published on Aug. 31 2007, 44
In Recipes
Pinapple Squash
By simplify3, published on Aug. 31 2007, 44
In Recipes

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