Side dishes
 | Three Beans in a Salad - Yield: 4 servings MMMMM 2/3 c Pinto beans;cooked drained 2 tb Natural rice vinegar; 2/3 c Garbanzo bns; cooked,drained 1 tb Lemon juice; 1 1/2 c Green beans; sliced, steamed 4 ts Olive oil; 1/2 c Celery; diced 1/4 ts Each salt; 1/4 c Red onion; diced Freshly ground pepper; 1/4 c Pimentos; diced Lettuce leaves 1/4 c Parsley; chopped 1. In salad bowl combine all ingredients, except lettuce. Chill 2. Serve on lettuce leaves. DEAL-MEAL CARDS USED: 1 meat 1 vegetable 1 fat 155 Calories By simplify3, published on Aug. 31 2007, 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 |
