Main dish
 | 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, 44  In Recipes |
| | Meat Loaf - Yield: 6 servings 1/4 c (1 md) egg; 2 tb Green pepper; chopped finely 2 c Ground round; 1 ts Salt 3 sl Bread; cubed fine; 1/2 ts Dry Mustard; 1/4 c Catup; 1 tb Prepared horseradish; if 1/3 c Onion; chopped finely -desired Preheat oven to 400F. Mix all ingredients well. Form into a loaf. Place in foil-lined baking pan and bake until down. Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 3 MEAT EXCHANGES + Source Recipes for Diabetics by Billie Little and Penny L. Thorup Brought to you and yours via Nancy OBrion and Meal-Master By simplify3, , link updated on Oct. 18 2009, 44 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, 44 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, 44 In Recipes |
| | Stewarts Salad - Yield: 12 servings MMMMM 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 1 pk 8 oz. lite cream cheese; 1 pk Lite Dream Whip*; make with -softened -skim milk MMMMM 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, 44 In Recipes |
| | Hearty Vegetable Soup - Yield: 4 servings 3 1/2 c Boiling Water 1/2 c Green pepper; coarsely, 2 Chicken bouillon cubes; - chopped 16 oz Can Tomatoes; 1/2 ts Salt 1/2 c Onion; chopped 1 tb Lemonjuice; 1/2 c Carrot; thinly sliced 1/2 ts Sage; crushed dried 1/2 c Celery; diagonally sliced 1/2 ts Pepper sauce; hot Combine all ingredinets in a 3 to 4-qt pot. Bring to a boil, stirring todissolve bouillcoubes. Cover and simmer gently for 1 hour. Stir occaionally to break up tomatoes into bitsized pieces. Food Exchanges per serving: 2 VEGETABLE EXCHANGES CHO: 12g; PRO: 2g; FAT: 1g; CAL: 54; Low-soium diets: Omit salt. Subsititue low-sodium bouillon cubes and unsalted canned tomatoes. Add dried basil. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Grandma Weisss Kimmel Soup - Yield: 4 servings 2 tb Caraway seed; 1/4 ts Paprika; 1 1/4 tb Margarine; 2 tb Parsley; chopped 2 tb Flour; divided 2 ts Salt; maybe 4 c Water, divided 1 Egg; Cut a small square of cheesecloth and tie the caraway seed in it securely, or sew the bag closed to be srue that caraway seeds do not fall into the soup. Set aside. In a 2-quart pot melt margarine and stir in 1 tb of flour. Cook until light brown. Then gradually stir in 1 c of water and the paprika, stirring constantly so that misture doesnt lump. Add the remaining 3 cups of water. Add the caraway seed, the parsley and t teaspoon of the salt. Cover and simmer for 15 or 20 minutes. In a small bowl stir together the remaining tablespoon of flour, the remaining salt, and the egg. Drop by teaspoonfuls, and the egg. Drop by teaspoons into the soup. Cook 10 minutes longer. Discard bag of caraway seeds and serve. Serves 4; 65 calories per serving. By simplify3, published on Aug. 31 2007, 44 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, 44 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, 44 In Recipes |
| | Fish Chowder - Yield: 6 servings 1 lb Fish fillets; fresh or 1/2 c Celery; chopped with leaves -frozen 1/3 c Catsup; 4 sl Bacon; 2 ts Worcestershire sause; 3/4 c Onion; chopped 1 ts Salt 16 oz Can tomatoes; 1/8 ts Thyme; dried 2 c Boiling water 1/8 ts Marjoram; 1 c Potatoes; raw diced 1 tb Parsley; minced, fresh 1/2 c Carrot; diced Thaw fish fillets if frozen. Remove bones and skin from fish; cut fish into 1-inch pieces. Cut bacon into 1/2-inch pieces. In a large saucepan over moderate heat, fry bacon until crisp, turning freguently. Add onion, and cook and stir over moderate heat until tender and translucent. Cut tomatoes into bit-sized piece. Add tomatoes, tomato liquid from can, and all remaining ingredients except the fish and the parsley to the onions. Bring to a boil; reduce heat to low, cover, and simmer for about 45 minutes. Add fish; cover and simmer for another 10 to 12 minutes, until fish flakes and is tender. Garnish each serving with a sprinkle of parsley. Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGES CHO: 14g; PRO: 22g; FAT: 8g; CAL: 213; Low-sodium diets: Omit salt. Omit bacon. Use unsalted cannned tomatoes and low-sodium catsup Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.D. and Katarine Middleton. Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 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, 44 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, 44 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, 44 In Recipes |
| | Greek Egg-Lemon Soup - Yield: 4 servings 4 Chicken bouillion cubes; 1/4 ts Mixed herb seasoning; 4 c Boiling water Dash of coarsely ground 2 tb Rice; raw -pepper 2 md Eggs; beaten Parsely sprigs 2 tb Lemon juice, fresh Dissolve bouillon cubes in boiling water; add rice slowly so as not to stop the boiling. Cover, reduce heat to low, and let simmer gently for 15 minutes or until rice is tender but firm. Combine eggs and lemon juice. Slowly pour half of hot mixture into egg mixture, stirring quickly. Return to remaining soup, and cook over very low heat 3-4 minutes, stirring constantly, until mixture is smooth and coats the spoon. (Avoid boiling or high heat to prevent curdling.) Stir in herb seasoning immediately. Food exchanges per serving; 1/2 STARCH EXCHANGE + 1/2 MEDIUM-FAT EXCHANGE CHO: 6g; PRO: 4g; FAT: 3g; CAL: 69; Low-sodium diets; Substitute 4 cups unslated chichen broth for bouillion cubes and water. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess, D.R.,M.S. and Katharine Middleton Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 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, 44 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, 44 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, 44 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, 44 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, 44 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, 44 In Recipes |
| | Faki (Hellenic Lentil Soup) - Yield: 8 servings 1 c Lentils 4 Parsley sprigs 1 md Onion; chopped Mint, fresh; basil or other 2 Garlic cloves; up to 3 -favorite herb -chopped 1/4 c Olive oil 1 Celery stalk; chopped 1 pn -Salt 3 Plum tomatoes, fresh; and 1 pn -Pepper -juices -OR- 3 tb Vinegar 5 -Italian type plum tomatoes Oregano, dried; for garnish 1 Bay leaf This recipe also appeared in my cookbook, The Food of Greece. Wash lentils in a soup pot. Cover with 8 cups of cold water, and bring to a boil. Cover the pot, turn off the heat, and let stand for an hour. Bring to a boil, and stir in the onion, garlic and celery. Cover and simmer for 30 minutes. Add the tomatoes. bay leaf, parsley, your favorite herb and half the oil. Simmer for 30 minutes, stirring occasionally. Add enough water to make 8 cups. Remove the bay leaf. Season the soup, and add the remaining oil. Taste, and adjust the seasonings. Serve hot with the vinegar and garnished with oregano, rubbed between your palms. SERVES:8 Nutrients for 3/4 cup Calories: 129 Exchanges: 1 starch/bread; 1 fat g mg carbohydrate: 13 potassium: 282.5 protein: 5 sodium: 21 fat: 7 cholesterol: 0 fiber: 2.5 SOURCE: _Diabetic Cooking From Around the World_ by Vilma Liacouras Chantiles posted by Anne MacLellan By simplify3, published on Aug. 31 2007, 44 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, 44 In Recipes |
| | Hungarian Cabbage Rolls - Yield: 6 servings 2 qt Water 1 1/2 c Tomato juice; 12 lg Green cabbage leaves; about 1 md Onion; -1 pd. 1/4 ts Salt 1 c Cooked carrot; cooked 1/4 ts Freshly gound pepper; 1/4 c Raw brown rice; 2 cl Garlic; cruched 1 Egg; beaten sightly Preheat oven to 325 F. Boil 2 quarts of water in a large saucepan or dutch oven. Arrange cabbage leaves loosely in pan. Cover and cook over medium heat until cabbage leaves are limp but not soft, about 8 minutes. Drain and cool leaves. Puree carrot in blender or food processor fitted with steel blade; mix with ground beef, rice, and egg. Spoon 2 tablespoon of the meat mixture onto each leaf. Tuck ends in and roll up jelly roll style. Place seam side down in 9 by 13 baking pan. Pour tomato juice tomatoes, onion slices and seasonings over cabbage rolls. Cover and bake 1 hour; uncover and cook for an addional 30 minutes. Food Exchanges per servings: 2 LEAN MEAT EXCHANGES + 1 STARCH EXCHANGE + 1 VEGETABLE EXCHANGE CHO: 20g; PRO: 16g; FAT: 6g; CAL: 197; Low-sodium diet: Omit salt. Substitute unsalted tomatoe juice and unsalted canned tomatoes. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought by you and yours via Nancy OBrion and her Meal Master By simplify3, published on Aug. 31 2007, 44 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, 44 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, 44 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, 44 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, 44 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, 44 In Recipes |
| | Country French Chicken - Yield: 6 servings 2 lb Meaty chicken; (breast 1 c Carrot; coarsely chopped -halves thighs, drumsticks) 1 md Onion; cut into sm wedges Nonstick spray coating 1 cl Garlic; minced 1 c Mushrooms; sliced fresh 1 Bay leaf; 1 c Celery; sliced 2 tb Parsely, snipped 1 c Dry white wine; 1/4 ts Thyme; dried crushed Remove the skin from the chicken. Rinse chicken; pat dry. Spray a large cold skillet with non-stick spray coating. Preheat skillet over medium heat. Brown chicken on all sides in hot skillet. Drain fat from skillet. Season chicken lightly with salt and pepper. Add mushrooms, celery, white wine, carrot, onion, garlic, bay leaf, parsley, and thyme to the skillet. Bring to boiling; reduce heat. Cover and simmer for 35 to 40 minutes or till chicken is tender and no longer pink. Discard bay leaf. Transfer chicken and vegetables platter; keep warm. For sauce, bring liquid in skillet to boiling. Cook about 3 minutes or till reduced to 1/2 cup. Pour sauce over chicken and vegetables. Makes 6 servings. Food Exchanges per serving: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE EXCHANGE CHO: 68; PRO: 22: FAT: 6g; CAL: 187; Source: Good Homes and Gardens Diabetic Cookbook Brought to you and yours by Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Baked Cajun Chicken - Yield: 4 servings 1 1/2 lb To 2 lb chicken; meaty (I perfer real onion) (breasts, thighs, drumstick) 1/2 Dried thyme; crushed Nonstick spray coating 1/4 ts Garlic salt; 2 tb Nonfat milk; 1/8 ts To 1/4 ts grd white pepper; 2 tb Onion powder; 1/8 ts To 1/4 ts grd black pepper; Remove skin from chicken. Rinse chicken, pat dry. Spray a 13 by 9 by 2 inch baking dish with nonstick coating. Arrange the chicken, meaty sides up, in dish. Brush with milk. In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper. Sprinkle over chicken. Bake in a 375 degree oven for 45 to 55 minutes or till the chicken is tender and no longer pink. Food Exhange per serving: 3 LEAN MEAT EXCHANGES CHO: 77g; PRO: 25g; FAT: 6g; CAL: 166 Source: Better Homes and Garden Diabetic Cookbook Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Grilled Sesame Chicken Breast - Yield: 4 servings 1 tb Brown Sugar; OR brown sugar 2 cl Garlic; chopped -substitute(thats 4 me) 1/8 ts Black pepper; Freash 3 tb Reduced-sodium soy sauce; 4 oz Chicken breast halves; 1 ts Sesame seeds; - with skin removed 1 tb Seasame Seeds; Combine all ingredinets except chicken in a shallow dish. Mix well. Add chicken, turning to coat. Cover and marinate in the refrigerator at least 2 hours. Remove chicken from marinate. Put the marinade aside. Grill 4 to 5 inches from medium-hot coals for 15 inches from medium-hot for 15 minutes. Turn and baste frequently with reserve marinade. Serves 4. Food Exchanges per serving: 1 FAT EXCHANGE + 3 LEAN MEATS CHO: 70g; FAT: 7.5g CAL: 205 Brought to you and yours by Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Turkish Sea Bass - Yield: 4 sweet ones 4 Cloves garlic; minced 2 ts Fresh grnd. black pepper 1 c Pitted black olives 1/4 c Olive oil -chopped 2 lb Sea bass fillets 1 ts Crumbled dried oregano -(4 to 6 ea) 1 ts Crumbled dried basil 1/2 c Vegetable stock -OR- 2 tb Minced parsley - dry white wine 1 1/2 ts Salt Combine garlic, olives, oregano, basil and parsley in small bowl. Season to taste with salt and pepper. Heat oil in a large baking dish at 425 degrees F. for 1 minute. Spread olive mixture evenly over bottom of baking dish. Arrange sea bass, skin side up, on top. Pour vegetable stock around fillets. Bake, basting occasionally with juices, until done. To serve, arrange fillets + olive mixture on heated serving plates. Origin: Chef Hassan Emre, Topkapi Hotel, Instanbul, Turkey By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Chinese-Style Chicken(4 Servings) - Yield: 1 servings 3/8 lb To 2 lb chicken pieces; 1/2 tb Water -meaty breast halves, thighs 1/4 tb Cornstarch -or drumsticks 1/4 c Celery;bias-sliced 1/4thick 3/16 c Water 1 Green onions; cut into 1 1/2 tb Dry sherry; -pieces 1/2 tb Reduced-sodium soy sauce; 1/3 c Hot cooked rice; 1/16 ts Garlic powder; Remove skin from chicken. Rinse Chicken; pat dry. Spray a cold large skillet with nonstick coating. Preheat the skillet over medium heat. Brown chicken pieces on all sides in hot skillet. Add 3/4 cup water, sherry, soy sauce, and garlic powder. Bring to boiling; reduce heat. Simmer, covered for 35 to 40 minutes or till chicken is tender and no longer pink. Transfer chicken to a serving platter; keep warm. For sauce, stir together the 2 tablespoon water and the cornstarch; set aside. Cook and stir for 3 to 4 minutes or until celery is crisp + tender. Stir in the cornstarch mixture. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Serve chicken and sauce with hot cooked rice. Makes 4 servings. Food Exchange per serving: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE Source: Better Homes and Gardens Diabetic Cook Book Brought to you and yours via Nancy OBrion and her Meal-Master. By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Taco Compuesto - Yield: 4 servings 3/4 lb LEAN ground beef; 1/2 ts Seasoned salt; yak!! 1/2 c Onion; chopped 8 Taco shells; 2 tb Green chili peppers; diced 1 c Lettuce; -canned 1 c Low-cal prosse cheese or; 1 cl Garlic; Part-skim mozzarella cheese; 1 ts Chili powder; -shredded for either 1 1/2 c Tomato; chopped -a mixture of both 3 tb Italian Salad dressing; 1/2 c Taco sauce -reduced-calorie; In a large skillet cook ground beef, chopped onions, green chili pepper; and minced garlic over medium heat till beef is brown. Drain off fat. Stir in chili powder. In a mixing bowl combine chopped tomato, Italian salad dressing, and seasoned salt. ( Salt is Salt no matter what) Spoon beef mixture into taco shells. Top with tomato mixture, shredded lettuce, shredded cheese, and taco sauce. Makes 4 servings. Time 20 min. Food Exchange per servings: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXCHANGES FROM THE BETTER HOMES AND GARDENS DIABETIC COOK BOOK Brought to you and yours by Nancy Obrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Orange-Sauced Chicken Stir-Fry - Yield: 4 servings 3/4 lb Chicken breast breast; Nonstick spray coating; -boned skinless 4 c Broccoli flowerets; 1 c Unsweetened Orange juice; 1/2 c Onion; sliced 1 tb Cornstarch; 1 tb Cooking oil; 1 tb Dry sherry; 1 1/3 c Brown rice; cooked + hot 1 tb Tamari or soy sauce; 1/2 Orange; sliced 1/2 ts Ground ginger; Rinse chicken; pat dry. Cut the chicken into 1 pieces. Set aside. For sauce, stir together orange juice, cornstarch, sherry, tamari sauce, and ground ginger. Set aside. Spray a cold work or large skillet with nonstick coating. Preheat wok or skillet over medium heat. Add broccoli and onion; stir-fry for 2 or 3 minutes. Remove vegetables. Add oil to wok or skillet. Then, add chicken; stir-fry for 2 to 4 minutes or till tender and no longer pink. Push chicken from center of wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir for 2 minutes more. Return vegetables to wok or skillet; stir all ingredients together to coat with sauce. Serve immediately over rice. Garnich w orange slices. Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE 1/2 FRUIT EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours via Nancy OBrion and her Meal Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Chicken and Broccoli Skillet - Yield: 4 servings 2 c Broccoli; cut 3/4 pieces 1 cl Garlic; minced 1/2 c Onion; chopped 4 Chicken breast halves; 1/4 ts Lemon pepper; -boned skinless(1 1b total) 1/4 ts Thyme; dried + crushed 1 c Halved cherry tomatoes; 1/4 ts Cooking oil; Spray a cold large skillet with nonstick coating. Preheat skillet over medium heat. Add broccoli, onion, lemon pepper, and thyme to skillet. Cook and stir for 3 to 4 minutes or till vegetables are crisp-tender. Remove vegetable are crisp-tender. Remove vegetable mixture from the skillet; keep warm. Add oil and garlic to hot skillet. Rinse chicken; pat dry. Add to skillet. Cook chicken over medium-high heat about 10 minutes or till chicken is tender and not longer pink, turning once. Add Cherry tomatoes. Cover and cook 1 to 2 minute or till heated through. Makes 4 servings Food Exhange per serving: 3 LEAN MEAT EXHANGES + 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE Source: Better Homes and Gardens Diabetic Cook Book Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Hot Chicken Salad - Yield: 4 servings 8 oz Chicken or turkey; cooked 1/4 ts Celery seed 1/4 c Apple juice; Dash pepper 1/4 c Vinegar; Nonstick spray coating 2 tb Green onions; 4 c Fresh spinach; torn 2 tb Water; 3 c Cabbage; shredded 1 ts Cornstarch; 1/2 c Redishes; sliced 1/4 ts Salt; 2 Wh radishes; (optional) 1 ts Dry mustard; Celery leaves; (optional) Cut chicken or turkey into bite-size strips. For dressings, stir together apple juice, vinegar, green onions, water, cornstardh, salt, mustard, celery seed, and pepper; set aside. Spray a cold 12 inch skillet with nonstick coating. Preheat the skillet over medium heat. Add Chicken or turkey to skillet. Cook and stir for 1 to 2 minutes or till heated. Add dressing to skillet. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Toss together spinach and cabbage. Add to skillet. Cook and stir about 1 minute until spinach starts to wilt. Add sliced radishes ; toss to mix. Transfer to a salad bowl. If desired, garish with whole radishes and celery leaves. Serve immediately. Makes 4 Food Exchange per serving: 2 LEAN MEAT EXHANGES + 1 VEGETABLE EXCHANGES Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours by Nancy OBrion and her Meal Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Deep-Dish Pizza - Yield: 4 servings 1 lb Ground turkey; 1 ts Oregano leaves; dried 2 c All-purpose flour; 1/2 ts Basil leaves; dried 2 ts Baking powder; 1/2 ts Salt; 1/2 ts Baking soda; 1/2 c Green bell pepper; chopped 1/4 c Margarine or butter; 1/2 c Sliced fresh mushrooms; 1/2 c To 3/4 c skim milk; 1/4 lb Mozzarella cheese;grate 1cup 6 oz Can tomato paste; Suggestion: for 2 servings, use a small aluminum foil pan about 4 x 8 inches or press a sheet of aluminum foil into a loaf pan and set the foil pan on a cookie sheet. Measure half the other ingredients and freeze the remaining 3 ounces of tomato paste for a future meal. Preheat the oven to 425 F. Cook the ground turkey in a large nonstick skillet over medium heat until cooked through. Stir occasionally. Combine flour, baking powder, and margarine in a bowl. Cut the margarine into the flour with a fork until the mixture resembles coarse meal. Add enough milk to make a soft, elastic dough (like biscuit dough). Press the dough into the sides and bottom of an 8-inch square baking pan. Combine the tomato paste and seasonings and spread over the dough. Crumble the ground turkey over the sauce. Sprinkle on the green pepper, mushrooms and cheese. Bake for 20 to 25 minutes or until the crust is brown and crisp. Cut into four squares to serve. 1/4 recipe - 358 calories, 3 low-fat protein, 1 starch, 2 vegetable, 2 fat exchanges 26 grams protein, 34 grams carbohydrate, 20 grams fat, 584 mg sodium Source: Quick + Easy Diabetic Menus by Betty Wedman, 1993 Shared but not tested by Elizabeth Rodier Dec 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Beef and Rice Casserole - Yield: 1 servings 3 oz Ground beef; 1/4 c Water 1 tb Onion; chopped 1/2 c Rice(uncooked) 1 tb Celery; chopped 1/4 c Condensed cream of mushroom; 3/4 c Condensed chicken gumbo soup Soup; Combine ground beef, onion, and celery with a small amount of water in a saucepan. Boil until all moisture is absorbed. Mix beef mixture, rice, andmushroom soup; pour into a small greased casserole dish. Add salt and pepper. Bake at 350F for 25 minutes; Microwave: Cook on Medium for 8 to 10 minutes; Food Exchange per serving: 3 MEAT EXCHANGE + 2 STARCH/BREAD EXCHANGE CAL: 380 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 |
| | Sauerbraten - Yield: 1 servings 4 oz Lean beef roast 1/4 ts Salt 1/2 c Beef broth ds Garlic powder 1/4 c Water 1 ts Margarine 1/4 c Apple cider vinegar Place Beef in a glass pan or bowl. Combine remaining ingredients, except margarine; pour over beef. Marinate 4 to 5 days in refrigeratro. Turn beef at least once a day. Melt margarine in small skillet; add beef and brown. Reduce heat. Add half of the marinade to the skillet. Simmmer until beef is tender. Food Exchange per serving: 4 MEAT EXCHANGES CALORIES: 300 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 Cabbage Soup - Yield: 1 servings 2 oz Ground Beef Round 1 1/4 c Beef broth; 2 tb Onion 2 lg Cabbage leaves; 1 ds Each mustard, soy sauce, (Cut in pieces) 1 ds Each salt, pepper 1/2 md Tomato; cubed 1 tb Dry red wine; 1/2 ts Fresh parsley; Combine ground round, onion, mustard, soy sauce, salt, and pepper; mix thoroughly. Form into tiny meatballs. Add wine to broth; bring to boil. Add wine to broth; bring to boil. Add meatballs to broth, one at a time. Bring to a boil again. Cook meatballs 5 minutes; remove to soup bowl. Add cabbage and tomatoes to broth. Simmer 5 minutes. Pour over meatballs. Garnish with parsley. Personally I think this is two much work for 1 1/2 cups of SOUP for one human!!! Food Exchange per serving: 1 MEAT EXCHANGE + 1/2 VEGETABLE EXCHANGE CAL: 55 Source: The Complete Diatebic Cookbook by Mary Jane Finmand Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Pizza Stew - Yield: 6 servings 6 oz Canadian Bacon;* -pitted and chopped 9 c Tomato sauce; 6 tb Celery; chopped 1 1/2 c Water; 6 tb Green pepper; chopped 12 tb Onion; chopped 6 ds Each oregono, garlic powder; 6 tb Mushrooms pieces; Salt to taste; 6 tb Black olives; 3 c Elbow macaroni; cooked * Makes 2 1/2 cups of soup. Gee! there isnt any for BERT!!!! Fry Canadian bacon; drain and cut away any fat. Heat Tomato sauce and at water to a boil. Add bacon, vegetables, and seasonings. Cook until vegetables are tender. Add Macaroni: reheat Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 275 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours by Nancy OBrion and her Meal-Master This was 1 servings and I changed it to 6 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Bean Stew - Yield: 1 servings 1 tb Pinto beans;* 1 tb Onion; slice 1 tb Northern beans; 1/2 ts Green chilies; chopped 1 tb Lentils; ds Garlic powder, oregano, 1 c Beef broth; Salt to taste 1 tb Carrot; Fresh ground pepper; 1 tb Hominy; * Makes 1 1/2 cup of soup for ONE, again!!!!! No soup for BERT!!! Boil beans and lentils in beef broth for 10 minutes, covered. Allow to stand 1 to 2 hours or overnight. Place softened beans and remaining ingredients in baking dish. Bake aat 350F for 45 minutes to 1 hour or until ingredients are tender. Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 225 Souce: 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 |
| | French Meatball Soup - Yield: 1 servings 2 tb Rice; 1 ds Each garlic, parsley, nutmeg 2 oz Ground Beef round; 2 tb Dry red wine; 1 tb Egg; (raw beaten) 1 1/4 c Beef broth; 1 tb Onion; grated Salt and pepper to taste; Add rice to 1 c. water. Boil 5 minutes; drain well. Blend rice, ground round, egg, onion, garlic, parsley, and nutmeg; form into small meatballs. Add wine to broth; bring to boil. Drop meatballs into hot broth, one to at time. Bring to boil again; reduce heat. Simmer 20 minutes. Add salt and pepper. Microwave: Add rice to 1 c. salted water. Bring to a boil. Hold 5 minutes; drain well. Combine meatball ingredients as above. Bring wine and broth to a boil. Drop meatballs into hot broth, one at time. Bring to a boil again. Hold 10 minutes. Add salt and pepper. Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 71 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 |
| | Zucchini Meatball Stew - Yield: 1 servings 1 oz Ground beef; ds Ground pepper; 1/2 c Ground zucchini; 1 c Beef broth; 1 ts Onion; finely chopped 1 lg Tomato; diced 1 Egg; 1 ts Parsley; chopped 1/4 c Rice; 1 tb Salt and pepper to taste ds Oregano, cumin, garlic salt; Combine ground beef, zucchini, onion, egg, rice, and seasonings; mix thoroughly. Shape into small meatballs. Combine beef broth, tomato, and parsley in saucepan; heat to boil. Drop meatballs into hot broth, one at a time. Cover and simmer 30 to 40 minutes. Add salt and pepper. Microwave: Cook beef broth, tomato, and parsley on High for 3 minutes, covered. Drop Meatballs into broth. Cook on High for 5 minutes. Hold 10 minutes. Add salt and pepper. Food Exchange per serving: 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 203 Souce: 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 |
| | Confetti Bean Salad - Yield: 6 servings 16 oz Mixed cut green + wax beans; 1/4 c Onion; chopped (1 can) 2 tb Pimiento; chopped 1/2 c Cider vinegar; Sugar substitute equivalent; 1 tb Mixed pickling spices; -to 5 teaspoons sugar 1/4 c Celery; finely chopped Crisp lettuce leaves; 1/4 c Green pepper; chopped Drain beans, saving liquid. Combine this liquid with vinegar in a saucepan. Add mixed pickling qpice, either loose or in a small cheesecloth bag. Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes. Meanwhile, mix all the vegetables in a bowl. Remove liquid from heat; add sweetener and stir until dissolved. Pour over vegetables and remove spice bag or loose spices. Chill several hours, stirring occasionaly. Drain before serving on crisp lettuce. Food Exchange per serving: 1 VEGETABLE EXCHANGE CHO: 7g; PRO: 1g; FAT: 0; CAL: 28 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 |
| | Mushroom Delight - Yield: 6 servings 1 tb Vegetable oil; 1 To 2 tb dill pickle; 1 tb Lemon juice; -finely chopped 1 tb Wine vinegar; 12 oz Fresh mushrooms; sliced thin 1/4 ts Salt; -about 4 1/2 cups 1/2 ts Coarsely ground pepper; 6 Lettuce leaves; 1/2 ts Dry Mustard; 2 tb Snipped fresh parsley; 1/8 ts Garlic powder;or 1 cl garlic Place all ingredients except mushrooms, lettuce, and parsley in a small jar. Cover the jar and shake it well. Drizzle dressing over mushrooms and toss mushrooms gently so that dressing thoroughly coats them. Serve on lettuce leaves and garnish with snipped parsley. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 40 CHO: 4g; PRO: 1g; FAT: 3g; 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 |
| | Chop Suey with Tuna - Yield: 4 servings 2 Stalks celery; cut small 2 c Water + 1/2 Onion; chopped fine 2 tb Water; 3/16 ts Pepper; 3/4 c Rice; 2 tb Soy sauce; 3/4 c Tuna; Cook celery and onion in 2 tb water over low heat, covered. When tender, remove from heat, add rice, 2 c water, and seasonings. Bring to a boil. Turn heat to low and cook covered, until rice is tender and liquid absorbed (about 1/2 hour). Add tuna. Mix and remove from heat. Set aside, covered, for a few minutes before serving. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE Souce: Recipes for Diabetics by Billie Little with Penny L. Thorup Brought to you and yours via Nancy OBrion and her Meal-Master The cookbook doesnt have the nutritional values as it 22 years old. Only the calories: 145 per serving By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Meat Casserole - Yield: 8 servings 1/2 c Noodles; uncooked 1/4 ts Pepper; ground fresh 5 c Tomato juice; 3 ts Salt; (ugh) 1/2 would do 4 c Celery; chopped finely -nicely 1 c Green pepper; chopped finely 1 ts Diet margarine; 4 c Meat,cooked + cubed; Heat oven to 350F. Combine all ingredients. Turn into well greased (use a non stick pan spray by todays standard) carrerole; bake 2 hours and 15 minutes. Again I think that this could be done in this day and age the crockpot. This was for 4 servings, but I made for 8. Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + 3 MEAT EXCHANGES 1 VEGETABLE EXCHANGE Source: Recipes for Diabetics by Billie Little and Penny L. Thorup Brought by you and yours via Nancy OBrion and her Meal-Master This is a very old cookbook (1972) and it doesnt have the nutritional values, only the calories: 280 per serving By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | California Pot Roast - Yield: 20 servings 4 lb Beef rump; 2 Carrots; sliced 2 tb Flour; 1 tb Worchetershire sauce; 1 ts Salt; 1 c Water; 1/16 ts Pepper; Sugar substitite equivalant 1 tb Oil; - 1/2 c 1 Onion; chopped fine; Dredge meat well in flour, salt, and pepper. Brown in oil in skillet; add remaining ingredients. Cover. Simmer about 4 hours over low heat. Food Exchange per serving: 2 MEAT EXCHANGES Source: Recipes for Diabetics by Billie Little and Penny L. Thourup Brought to you and yours via Nancy OBrion and her Meal-Master By simplify3, published on Aug. 31 2007, 44 In Recipes |
