Low-fat/cal
 | 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
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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, 44  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, 44 In Recipes |
| | Banana Bread - Yield: 20 servings 1/4 c Sugar; 1 ts Baking soda; 3/4 c Sugar Twin; 2 c Flour; 1/3 c Margarine; 4 tb Milk; 1 Egg; 3/4 ts Vinegar; 2 Egg whites; 3 Bananas; ripe, mashed Blend sugar, Sugar Twin, and margarine. Add eggs and mix well. Sift flour and soda into bowl and stir. Mix milk and vinegar together, then add to mixture. Fold in bananas. Bake 1 hour at 350 degrees in greased 9 x 5 loaf pan. Let cool and cut into 20 slices. Nutrients per slice: Calories 108, fat 3.6g, cholesterol 14 mg, carbohydrate 17g, sodium 63mg. Exchanges: Bread 1, fruit 1/4, 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, 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 |
| | 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, 44 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, 44 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, 44 In Recipes |
| | Date Tapioca - Yield: 4 servings 1 Egg, separated 1/8 ts Salt 2 c Skim milk 12 Dates, quartered 3 tb Tapioca 3/4 ts Vanilla Beat egg yolk. Mix in saucepan with milk, tapioca and salt. LeZ YOnd 5 min. Beat egg white until stiff. Set aside. (My note: my mixer will beat a large egg white but not a medium one.) Bring tapioca mixture to a boil over medium heat. Add dates and cook, stirring constantly 6 to 8 minutes or until thick. Remove from heat, add vanilla. Gently fold tapioca mixture into egg white. Cool at room temperature, stirring occasionally. Refrigerate until chilled. 1/2 cup serving - 155 calories, 2 Starch/Bread exchange 6.2 gm protein, 1.7 gm fat, 30.1 gm carbohydrate, 145.8 mg sodium, 384.8 mg potassium, 2.2 gm fiber, 70 mg cholesterol. Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Strawberry-Pineapple Parfait - Yield: 4 servings 1 tb Unflavored gelatin (1 pkg) 1/2 c Unsweet. crush. pineapple 1/3 c Cold water 3/4 c Unsweet. frozen strawberries 1 c Vanilla ice milk Sprinkle gelatin over cold water. Place over low heat, stirring constantly until gelatin dissolves. Drain pineapple and thaw strawberries. Add ice milk and fruits. Stir gently until mixed. Portion into 4 individual dishes. Refrigerate until serving time. Do not freeze. Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier Nov 93. By simplify3, published on Aug. 31 2007, 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 |
| | Low-Calorie Eggnog - Yield: 8 servings 2 Eggs; separated 6 ts Equal sweetener; (3 pkg) 4 c Skim milk; 1/2 ts Brandy or rum flavoring; 1 ts Vanilla; extract Ground nutmeg; Combine the egg yolks and milk in a saucepan. Cook over medium heat until the mixture coats a metal spoon. Cool. Beat the egg whites until soft peaks form. Add to the egg custard mixture with the vanilla, sweetener, and flavoring. Mix lightly. Cover and chill. Pour into serving cups and sprinkle with nutmeg. 1/2 cup serving - 70 calories, 1/2 med-fat meat Exchange + 1/2 Milk exch. 6 grams carbohydrate, 6 grams protein, 3 grams fat, 80 mg sodium, 207 mg potassium, 74 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier Nov 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Spicy Pumpkin Pie - Yield: 8 servings 1 Pastry shell, 9 1 ts Ground cinnamon; 1 1/2 c Pumpkin; canned 1/2 ts Ground nutmeg; 2 Eggs; beaten 1/2 ts Ground ginger; 1 c Low-fat milk; 1/4 ts Salt 3 tb Liquid cal-free sweetener * 1 pn Ground cloves; 2 tb Brown sugar; packed Light vanilla ice cream 7%bf * The most common liquid sweetener in Canada is SugarTwin. 3 tb. is the sweetness equivalent of 12 tb sugar or 3/4 cup. Prick pastry shell with a fork. Bake in 450 F oven for 8 min. Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell. Bake in 350 F oven for 50 min or until centre is almost set. Cool slightly and then refrigerate. Cut into 8 wedges and serve each with 2 tb. light vanilla ice cream. Preparation 15 min, cook 50 min. 1/8 pie with 2 tb light vanilla ice cream, 173 calories 20 g carbohydrate, 5 g protein, 9 g fat, 1 g fibre 1/2 starchy choice, 1/2 fruit + vegetables choice, 1 milk choice 2%, 1 1/2 Fats + Oils choice Compare with Pumpkin Chiffon Pudding if you want a lighter dessert. 79 calories, 1/2 milk, 1 fat exchange Source: Choice Menus, Marjorie Hollands + Margaret Howard 1993 Canadian Diabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by Elizabeth Rodier Oct 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Fresh Corn Bisque with Green Onions - Yield: 2 servings 1/2 tb Vegetable oil; 1/4 Bay leaf; 1/4 Onion; chopped 1 1/4 c Corn; fresh or frozen 1/4 Carrot; chopped 1/8 ts Salt 1/4 Stalk of celery; chopped 1 pn Cayenne pepper; 1/2 Clove garlic; minced 1 tb Green onions; chopped Or 1/4 tsp garlic powder OR 1 tb fresh parsley 1 pn Turmeric; OR 1 ts dry parsley 1 c Water My note: Shortcut version of recipe for 8 servings. In medium saucepan, heat oil over medium heat. Add onion, carrot, celery, garlic. Cook, stirring for 2 min. Stir in turmeric and cook for 1 min. Add bay leaf and water, bring to simmer. Add corn, simmer 10 minutes. Discard bay leaf. May be pureed in blender or food processor in small batches. Add salt and cayenne to taste. Serve hot or cold and garnish with green onions or parsley. Makes about 1 1/3 cup. 2/3 cup serving - 91 calories, 1 fruit choice, 1 fat 4 grams fat, 0 mg cholesterol, 150 mg sodium, 2 grams protein, 14 grams carbohydrate. Source: The Lighthearted Cookbook by Anne Lindsay, Heart + Stroke Foundation of Ontario 1988 Shared by Elizabeth Rodier and tested with milk, Nov 93. By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Whole Wheat Flour Tortillas - Yield: 6 servings 1/2 c Flour 1 tb Vegetable oil 1/2 c Whole wheat flour 6 tb Warm water 1/4 ts Salt Combine flours and salt. Mix water and 2 ts oil, stir into flour mixture to make a soft dough. Divide dough into 12 even pieces. Shape each into a small ball. Coat palms with remaining oil. Roll each ball in oiled hands. Place in a bowl and cover with a cloth or plastic wrap. Let stand about 15 min. Preheat an ungreased frypan. Shape each ball into a very flat 4 round patty. Roll out on a lightly floured surface to a 6 in circle. Cook each round on preheated frypan until bubbles form on top, and underside is flecked with brown but not too crisp and still flexible. Stack cooked tortillas, cover with a dry cloth towel. Serve immediately or reheat in 350F oven before serving. Cut in wedges and crisp to make chips for dips or serve with melted cheese and chilies as nachos. Makes 6 servings, each 2 tortillas 6 1 starchy choice, 1/2 fats + oils 14 g carbohydrate 3 g protein 2 g fat 86 calories Source: Choice Cooking, Canadian Diabetes Association c. 1986 Shared by Elizabeth Rodier By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Popcorn Drops - Yield: 6 servings 2 c Unsalted popped corn; 1/4 ts Salt 3 Egg; whites 1/4 ts Cream of tartar; 1/2 ts Baking powder 2 tb Granulated sugar replacement Place popped corn in food processor or food grinder. Grind into kernel-size pieces. Beat egg whites until frothy and add baking powder, salt and cream of tartar. Beat into stiff peaks. Add sugar replacement, beating until well blended. Fold popcorn pieces into stiffly beaten egg whites. Drop by teaspoonfuls onto lightly greased cookie sheets. Bake at 350 F for 12 to 14 minutes or until lightly browned. Yield 36 cookies. Exchange 6 cookies: Negligible, 16 calories in 6 cookies. Source: Diabetic Candy, Cookie + Dessert Cookbook by Mary Jane Finsand c. 1982 Shared but not tested by Elizabeth Rodier, Nov 93. By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Turkey Barbecue for Sandwiches - Yield: 4 servings 16 oz Can tomatoes; cut up 1/4 c Onion; chopped 6 oz Can tomato paste; 1 ts Chili powder; (or to taste) 1 ts Powdered mustard; 2 c Turkey; chopped, cooked Combine all the ingredients in a saucepan. Simmer for 10 to 15 minutes, or until the flavors are blended. Spoon the mixture over hamburger buns or toast. 1/4 recipe, not including bun - 176 calories, 3 lean meat + 2 vegetable exchanges 12 grams carbohydrate, 23 grams protein, 4 grams fat, 220 mg sodium, 767 mg potassium, 54 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93. By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Turkey Frittata - Yield: 6 servings 1/2 c Onion; sliced 2 tb Lemon juice; 1 Garlic clove; minced 1/8 ts Ground black pepper 1 tb Oil; 1 c Turkey; chopped 1 c Mushrooms; sliced 6 Eggs; beaten 1 c Frozen spinach; dry chopped Defrost and squeeze spinach dry. Saute the onion, garlic and mushrooms in the oil for 5 minutes. Add the spinach, lemon juice and pepper. Cook over low heat for 3 min. Add the turkey and eggs to the spinach mixture. Pour into a greased 9 inch round baking dish. Bake in 350 F oven for 25 to 30 minutes or until eggs are set. Cut into wedges to serve. 1/6 recipe - 158 calories, 2 lean meat, 1 vegetable, 1/2 fat exchange 4 grams carbohydrate, 15 grams protein, 9 grams fat, 106 mg sodium, 318 mg potassium 292 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93. By simplify3, published on Aug. 31 2007, 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 |
| | Peanut Butter Nuggets - Yield: 18 servings 2/3 c Corn flakes; cruched 1/2 c Peanut butter; 1/2 c Unsweetened coconut; 2 tb Liquid honey or corn syrup; -shredded Combine 1/2 cup corn flake crumbs, coconut, peanut butter and honey; mix thoroughly. Measure out 2 tsp portions, shape into balls. Roll in remaining corn flake crumbs. Chill until firm, store in covered container in refrigerator. 18 nuggets, each serving 1 nugget 1/2 fruit + veg. choice, 1 fat + oils choice 5 g carbohydrate, 2 g protein, 4 g fat, 64 calories Source: Choice Cooking, Canadian Diabetes Association Shared by Elizabeth Rodier 6/93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Eggplant Dip - Yield: 16 servings 1 md Eggplant; 1 tb Fresh lemon juice/vinegar; 3 md Green onions; finely chopped 1 tb Vegetable oil; 1 lg Tomato; peeled + chopped 1/2 ts Salt; 1 sm Clove garlic; finely chopped 1/4 ts Freshly ground pepper; 1/2 Stalk celery; finely chopped Eggplant dip is popular in many Mediterranean countries. In the West it is often called poor mans caviar. Its good with raw vegetable dippers or on crisp Melba toast. Prick whole eggplant in several places with a fork. Place in a baking pan and bake in 400 F oven for 30 minutes. Cool, peel and chop finely. (A blender or food processor can be used but avoid overprocessing. Dip is best when it has some crunch.) Combine eggplant, onions, tomato, garlic and celery. Add lemon juice, vegetable oil, salt and freshly ground pepper. Cover tightly and refrigerate for several hours to blend flavors. 2 tb - 17 calories, 2 g carbohydrate, 1 g fat, 1++extra (free exchange) Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier, Dec 93. 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 |
| | 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, 44 In Recipes |
| | Low-Calorie Pumpkin Pie - Yield: 8 servings 16 oz Can solid-pack pumpkin; 2 tb Sugar; 13 oz Can evaporated skim milk;* 8 pk Sugar substitute;(16 ts-1/3c 1 Egg; 2 ts Pumpkin pie spice; 2 Egg whites; 2 ts Vanilla; 1/2 c Biscuit mix like Bisquick; Heat oven to 350 F. Lightly grease or spray 9 inch pie pan with vegetable pan spray. Place all ingredients in blender, food processor or mixing bowl. Blend 1 minute or beat 2 minutes with mixer. Pour into pie pan and bake for 50 minutes or until center is puffed up. 1/8 pie - 114 calories, 1 1/2 starch/bread exchange 18.5 grams carbohydrate, 6.3 grams protein, 1.9 grams fat, 1.4 gm fiber 174.9 mg sodium, 304.2 mg potassium, 37 mg cholesterol Source: Am. Diabetes Assoc. Family Cookbook Vol II, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Spiced Apple Pudding - Yield: 4 servings 2 c Unsweetened apple juice; 1/3 c Granulated sugar substitute; 1/3 c Cornstarch; 1/2 ts Cinnamon; 1 Egg; (or 2 yolks) MY NOTE: This recipe is marked in the allergy category only because it is a pudding without milk, also low in protein. It is one of my favorite ways to use up egg yolks or prepare a dessert when Ive run out of milk. Probably does not require as much sweetening as stated in the recipe - start with 2 Tbsp. sweetener and add more if necessary. Cost to make the whole recipe is around $1.22. In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat. In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.) Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator. 1/2 cup serving, 117 calories. 1 starch, 1 fruit choice 26 grams carbohydrate, 1 gram protein, 1 gram fat Source: Light + Easy Choices by Kay Spicer Shared and tested by Elizabeth Rodier, Dec 93 If you prefer to use real sugar, mix 2 TBSP with the apple juice in the saucepan. Divide the cooked pudding into 6 small dishes so that there is approx. 1 tsp sugar per serving if you are allowed this much on your meal plan. 94 calories, 21 grams carbohydrate estimated. By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Graham Cracker Crust - Yield: 8 servings 3/4 c Graham wafer crumbs 1/4 ts Cinnamon 3 tb Melted butter or margarine 1/4 ts Nutmeg Combine graham wafer crumbs, butter, spices. Press into a 9 inch pie plate or 8 inch square cake pan or 9 inch spring form pan. Chill in refrigerator 2 hours before filling. If desired, reserve 2 tb of the crumb mixture to sprinkle on top of the filling. 9 pie crust, 8 servings 1/8 pie excluding filling: 1/2 Starch Choice, 1 Fats + Oils 7 g carbohydrate, 1 g protein, 5 g fat (77 calories) Source: Choice Cooking, Canadian Diabetes Assoc Shared by Elizabeth Rodier March 93 Converted by MMCONV vers. 1.20 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Pumpkin Chiffon Pudding - Yield: 4 servings 1/4 c Water 2 tb Powdered sweetener;(aspertm. 1 ts Unflavored gelatin; 1/2 ts Pumpkin pie spice; 2/3 c Pumpkin; canned 1/2 c Frozen whipped non-dair.topp 1/2 c Evaporated skim milk; In a small saucepan combine water and gelatin. Let stand for 5 min. Cook and stir over low heat till gelatin dissolves. Transfer to a medium mixing bowl. Stir in pumpkin, milk, sweetener, and pumpkin pie spice. Chill till partially set (the consistency of unbeaten egg whites). Fold in whipped topping. Spoon into individual dessert dishes. Chill for 1 to 3 hours or till firm. Makes 4 servings, each 1/3 cup. 1 serving, 79 calories 4 g protein, 10 g carbohydrate, 3 g total fat, 2 g sat. fat, 1 mg cholesterol Source: Diabetic Cook Book, Better Homes + Gardens c. 1992 Shared but not tested by Elizabeth Rodier, Oct 93. 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 |
| | Basic Salad Dressing Ii - Yield: 8 servings 2 tb Red wine vinegar; 1/8 ts Garlic powder; 2 tb Acceptable vegetable oil; 1/8 ts Sugar; 4 tb Water; 1/2 ts Fresh lemon juice; 1/8 ts Freshly ground black pepper; In jar with a tight-fitting lid, combine all ingredients. Shake well and refrigerate. Makes 1/2 cup. (Half of published recipe.) My note: I frequently use bottled lemon juice which has sodium listed, but there cant be much sodium in 1/2 tsp. divided among 8 servings. If you use fresh lemon juice, extra can be frozen in an ice cube tray or small container. 1 tbsp - 31 cal 3 grams total fat, 5 mg potassium Source: Am. Heart Assoc. Low-Salt Cookbook 1990 Shared but not tested by Elizabeth Rodier Dec 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Low-Fat Pastry - Yield: 16 servings 1 3/4 c Flour 1/4 ts Baking powder 6 tb Vegetable shortening 1/3 c Water Measure first 3 ingredients into bowl. Work together until crumbly. Pour water all over top. Mix with fork, then hands, until it will hold together. Roll thinly. Makes enough for 2 crusts. For a 2 crust pie, cut through top crust with a sharp knife while pie is still hot. 1/8 single crust contains 95 calories 1 mg sodium, 5 mg fat Source: Companys Coming Light Recipes by Jean Pare 1993 Shared but not tested by Elizabeth Rodier Sept 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Cream of Vegetable Soup - Yield: 4 servings 1 1/2 c Fine chop cooked vegetables 2 tb Melted margarine 3 1/2 c Fat-free chicken broth Salt to taste 1/4 c All-purpose flour Sprinkle of pepper, optional Use one or a combination of: asparagus, broccoli, carrots, cauliflower, celery, mushrooms, onions, string beans. Cook vegetables, drain well and chop into small pieces. Use within 30 minutes or refrigerate them. Place broth in a saucepan and bring to a simmer over moderate heat. Place flour, dry milk and melted margarine in a small bowl and mix well to form coarse crumbs. Stir the flour mixture into the simmering broth using a wire whip. OR add the flour mixture to cold broth, cook and stir over moderate heat to form a sauce. Cook and stir over moderate heat until mixture is smooth and the starchy taste is gone. Add the vegetables to the sauce and reheat to serving temperature. Taste for seasoning and add salt and pepper. (Nutritive values are based on the use of commercial broth with no added salt.) Serve hot. Makes 4 cups. 1 cup serving - 121 cal, 1 skim milk, 1 fat exchange 12 grams carbohydrate, 5 grams protein, 6 grams fat, 1099 mg sodium. Low-sodium diets: Use fresh or frozen vegetables cooked without salt, low-sodium broth and salt-free margarine. Do not add salt. Low-cholesterol diets: May be used as written. Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani, 1987 Shared but not tested by Elizabeth Rodier Dec 93 Suggestions: Experiment with herbs or spices. A big fancy hotel is serving Ginger Carrot Soup....maybe try 1/4 tsp to start. By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Strawberry Applesauce Gelatin - Yield: 4 servings 3 oz Pkg. strawberry fl. gelatin 1 c Unsweetened applesauce 1 1/2 c Boiling water Serve as a dessert or instead of jam with a bran muffin. Dissolve sugar-free gelatin in boiling water, refrigerate until lukewarm and then add the applesauce. Pour into 4 individual dishes and refrigerate until firm. 1/4 recipe - 35 calories, 1/2 fruit exchange 7 grams carbohydrate, protein and fat negligible, 56 mg sodium Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani 1987 Shared but not tested by Elizabeth Rodier, Dec 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Baked Sandwiches - Yield: 12 servings 1 1/4 c Water at 110 to 115 F 1 1/2 lb Lean ground beef 2 1/4 ts Quick-rise yeast (1 pkg) 1/2 c Chopped onions 2 c All-purpose flour 1 c Tomato sauce 1 ts Salt 1/4 c Catsup 1 Egg 1 ts Garlic salt 2 tb Vegetable oil 1/2 ts Leaf oregano 1 1/2 c Graham flour 1 pn Pepper FILLING May be frozen. Defrost in the fridge, on the way to a picnic or in the microwave if you want them in a hurry. Combine water and yeast in mixer bowl and let stand 5 minutes. Add all purpose flour and mix at medium speed for another 4 minutes. Turn the dough out onto a lightly floured board and knead a few times, form into a ball and place in a well-greased mixing bowl. Turn the ball over to grease the top, cover with a cloth and let stand at room temperature to rise until doubled in volume. While the dough is rising, cook the meat and onions over medium heat, stirring frequently, until the onions are soft and the meat is browned. Drain. Discard fat and juice, return meat and onions to the pan. Add tomato sauce, catsup, seasoning and cook over medium heat until the meat is dry with no noticeable liquid. Set meat mixture aside to cool until dough is ready. After the dough has doubled in volume, transfer it to a lightly floured working surface. Knead lightly. Form into a roll and cut into 12 equal portions. Form each portion into a little ball, cover with a cloth and let rest for 10 minutes. Roll each ball out to form a circle 5 to 6 inches across. Put about 1/4 cup of the meat mixture in the center of the circle. Pull the dough up around the filling and press together at the top. Place on a well greased cookie sheet, cover with a cloth and let stand about 30 to 40 minutes at room temperature or until doubled in volume. Bake at 350 F for 40 to 45 minutes or until lightly browned and firm. Serve hot, using 1 sandwich per serving, or refrigerate or freeze to be used later. 1 sandwich - 293 cal, 2 bread, 2 lean meat exchanges 27 grams carbohydrate, 21 grams protein, 9 grams fat, 574 mg sodium. Low-sodium diets: Omit salt + garlic salt. Use low-sodium tomato sauce and catsup and 1/4 ts powdered garlic. Low-cholesterol diets: Omit egg. Use 2 egg whites or 1/4 cup liquid egg substitute. Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani, 1987 Shared but not tested by Elizabeth Rodier, Dec 93 By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Lemon Pudding Sauce - Yield: 1 servings 4 ts Cornstarch (try 2 tbsp) 1 Egg 1 c Water 2 ts Margarine or butter Peel of 1 lemon, grated 8 ts Sugar, Aspertame substitute 1/4 c Lemon juice Combine cornstarch, water, lemon peel and lemon juice in a small heavy saucepan. Beat in egg. Cook over medium heat, stirring constantly until thickened and clear. Stir in margarine and sweetener. WHOLE RECIPE: 20 g carbohydrate, 10 g protein, 10 g fat (210 calories) Source: Choice Cooking, Canadian Diabetes Association 1986 Real sugar - add 48 calories + 12.4 grams carbohydrate per extra Tb. Cornstarch - add 29 calories + 7 grams carbohydrate per extra Tb. Egg ~ subtract 1 med-fat meat exchange if not used. Adjust for the number of servings. Note: original recipe is for a sauce, try 2 tbsp cornstarch and divide among 3 dishes for a pudding/pie filling with one crumbled graham cracker and a shake of cinnamon in the bottom of each dish. EGGLESS: 1 or 2 extra tsp. cornstarch (5 tsp or 2 tb.) would likely thicken the sauce without the egg. 1 tsp. cornstarch plus 3 tb. liquid is given as an equivalent to 1 whole egg in the book called Substituting Ingredients. Lemon Sauce may be served with cake, gingerbread, and crisp meringues with strawberries or other fruit (Pavlova is the common name in Australian cookbooks). By simplify3, published on Aug. 31 2007, 44 In Recipes |
| | Diet Cream Soup Base - Yield: 2 servings WHITE SAUCE 8 oz Can tomato sauce 3 1/2 tb Instant milk powder 3 tb Chopped onion 1 1/2 tb Cornstarch 1 pn Dry rosemary, crumbled 1 1/4 c Cold water 1 pn Fresh ground pepper TOMATO 1 pn Cayenne pepper This recipe is suitable for anyone who needs to know the exact contents of soup. OTHER OPTIONS: Regular recipes use about 1 1/2 Tb butter and 1 1/2 Tb flour per cup of milk for a medium white sauce. 5 oz evaporated milk plus 5 oz water plus 1 Tb corn starch 1 cup soy milk plus 1 Tb corn starch 1 cup skim milk plus 1 Tb vegetable oil plus 1 Tb corn starch Put ingredients in a blender and process at high speed until well blended, or put ingredients in a jar and shake, or stir dry ingredients into cold milk with a whisk. Stir constantly in the top of a double boiler until the sauce thickens and simmers, then cook ten minutes. A medium saucepan set in a larger saucepan of simmering water works, too. Fresh tomatoes may be cooked with onion and seasoning, allowed to cool and pureed in a blender to make the sauce. If the tomato mixture is colder, add a little of the hot white sauce to bring it to the same temperature. This prevents curdling when the red mixture is gradually added back into the pot with the white sauce. Heat soup until it is hot enough to serve but do not allow it to boil. The same method may be used with 3/4 to 1 cup of cooked diced (or pureed) vegetables with cooking liquid used to make the sauce. Makes about 2 cups. Suggested vegetables: potato with a little onion, carrot, zucchini, cabbage with a little ham, sauteed onion, mushroom, broccoli. Season to taste. Tested Dec 93 using powdered milk, and (thawed) canned tomato by Elizabeth Rodier. This was a successful experiment based on a combination of recipes from several different books. By simplify3, published on Aug. 31 2007, 44 In Recipes |
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