| Posted: Thu Aug 27th, 2009 05:52 pm |
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16th Post |
CountryMom05
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Cinnamon Biscuits
Ingredients:
1 1/2 teaspoons sugar
1 pinch cinnamon - (generous)
1 package reduced-fat refrigerator
buttermilk biscuits - (4 1/2 oz)
1 teaspoon reduced-fat tub-style margarine (4.5g fat/T)
Yield:
6 Servings
Method:
Preheat the oven to 450 degrees. Spray a small baking sheet with nonstick spray coating and set aside.
In a custard cup, mix together the sugar and cinnamon. Open the biscuit carton, and separate the biscuits. Set the biscuits on the baking sheet.
With your finger or the back of a spoon, brush the top of each biscuit with margarine, dividing it evenly. Sprinkle the cinnamon-sugar mixture over the top of each biscuit, dividing it evenly.
Bake in the center of the oven for 8 to 10 minutes or until golden. Serve hot.
This recipe yields 6 servings. Serving size: 1 biscuit.
Exchanges Per Serving: 1/2 Starch.
Nutrition Facts: Calories 56; Calories from Fat 9; Total Fat 1g; Saturated Fat 0g; Cholesterol 0mg; Sodium 185mg; Carbohydrate 11g; Dietary Fiber 0g; Sugars 2g; Protein 1g.
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| Posted: Thu Aug 27th, 2009 05:54 pm |
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17th Post |
CountryMom05
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Steamed Cabbage
Ingredients:
1 tablespoon olive oil
3 ounces smoked turkey cut into pieces
1/3 cup water
1 medium cabbage head chopped
1/8 teaspoon salt
1/8 teaspoon freshly-ground black pepper
Yield:
6 Servings
Method:
Heat the oil in a large saucepan and saute the turkey for 5 minutes.
Add the remaining ingredients and cook the cabbage just until tender (cabbage becomes mushy when overcooked), about 15 to 20 minutes.
This recipe yields 6 servings. Serving size: 1 cup.
Exchanges Per Serving: 1 Vegetable, 1/2 Fat.
Nutrition Facts: Calories 65; Calories from Fat 27; Fat 3g; Saturated Fat 1g; Cholesterol 7mg; Sodium 228mg; Carbohydrates 6g; Dietary Fiber 3g; Sugars 2g; Protein 4g.
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| Posted: Thu Aug 27th, 2009 05:56 pm |
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18th Post |
CountryMom05
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All-Day Applesauce with Frozen Yogurt
Ingredients:
2 pounds Granny Smith apples cored, and
cut into 1/2 thick slices
1/4 cup sugar
1/2 teaspoon ground cinnamon
2 tablespoons fresh lemon juice
6 scoops fat-free no-sugar-added
vanilla frozen yogurt - (1/4-cup ea)
Grated nutmeg to taste
Yield:
6 Servings
Method:
Lay apple slices in a 3-quart or larger crockery slow cooker. Combine sugar and cinnamon. Sprinkle over apples and drizzle with lemon juice.
Cover and cook on Low for 6 1/2 to 8 hours.
To serve, spoon hot apples into 6 dessert dishes. Top each with a scoop of frozen yogurt. Lightly sprinkle with nutmeg and serve.
This recipe yields 6 servings.
Exchanges Per Serving: 2 1/2 Carbohydrate (1 bread/starch, 1 1/2 fruit).
Nutrition Facts: 159 calories (3% calories from fat), 2 g protein, 1 g total fat (0.1 g saturated fat), 40 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 25 mg sodium.
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| Posted: Thu Aug 27th, 2009 05:57 pm |
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19th Post |
CountryMom05
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Strawberry Smoothie
Ingredients:
1 carton plain nonfat yogurt - (8 oz)
1/4 cup skim milk
1 teaspoon Equal Measure
= (or 3 packets Equal sweetener
or 2 tbspns Equal Spoonful)
3 cups frozen strawberries
1 cup ice cubes
Yield:
4 Servings
Method:
Combine yogurt, milk, and Equal in blender container. With blender running, add berries, a few at a time, through opening in lid. Blend until smooth. Add ice cubes one at a time through opening in lid, blending until slushy. Pour into glasses.
This recipe yields 4 servings. Serving size: 3/4 cup.
Exchanges Per Serving: 1 Carbohydrate.
Nutrition Facts: Calories 76; Calories from Fat 1; Total Fat 0g; Saturated Fat 0g; Cholesterol 2mg; Sodium 54mg; Carbohydrate 16g; Dietary Fiber 2g; Sugars 14g; Protein 4g.
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| Posted: Thu Aug 27th, 2009 05:58 pm |
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20th Post |
CountryMom05
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Lemon Tea Cooler
Ingredients:
2 cups diet lemon-flavored tea chilled
1 cup unsweetened pineapple juice chilled
8 ice cubes
Yield:
4 Servings
Method:
In a pitcher, combine the tea, juice, and ice cubes. Garnish with a thin lemon wedge or a small sprig of mint leaves.
This recipe yields 4 servings. Serving size: 3/4 cup.
Exchanges Per Serving: 1/2 Fruit.
Nutrition Facts: Calories 36; Calories from Fat 0; Total Fat 0g; Saturated Fat 0g; Cholesterol 0mg; Sodium 4mg; Carbohydrate 9g; Dietary Fiber 0g; Sugars 8g; Protein 0g.
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| Posted: Thu Aug 27th, 2009 05:58 pm |
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21st Post |
CountryMom05
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Hot Chocolate
Ingredients:
1 cup fat-free milk heated
2 tablespoons confectioners sugar
2 teaspoons unsweetened cocoa powder
1/8 teaspoon vanilla extract
Yield:
1 Serving
Method:
In a small saucepan, heat the milk over medium heat, stirring occasionally, until bubbles appear at the sides of the pan, 2 minutes. Whisk in the sugar, cocoa, and vanilla until smooth.
This recipe yields 1 serving. Serving size: 1 cup.
Exchanges Per Serving: 1 Carbohydrate, 1 Fat-Free Milk.
Nutrition Facts: Calories 154; Calories from Fat 8; Total Fat 1g; Saturated Fat 0g; Cholesterol 4mg; Sodium 126mg; Carbohydrate 29g; Dietary Fiber 1g; Sugars 26g; Protein 9g.
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| Posted: Thu Aug 27th, 2009 06:02 pm |
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22nd Post |
CountryMom05
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Diabetic Fruit Dessert
1 1/2 cups 2% milk
1 pkg vanilla instant sugar-free pudding
1/2 3 oz can frozen orange juice
1/2 cup sour cream
1-2 lb can sliced peaches
1-2 lb can pineapple tidbits
1 can mandarin oranges
3 bananas, sliced
Beat milk and pudding together. Add orange juice and sour cream. Drain all fruit and add to bowl. Mix well. Refrigerate for several hours prior to serving.
Number of Servings: 8 to 10
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| Posted: Fri Aug 28th, 2009 11:50 am |
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23rd Post |
CountryMom05
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No Sugar Apple Pie
No sugar or artificial sweetener is used, but it is amazingly good and easy to make.
4 cups sliced apples
1/2 tsp. cinnamon
1/2 tsp. nutmeg
2 1/2 Tbsp. quick-cooking tapioca
2 Tbsp. oil
1/2 cup unsweetened apple juice concentrate
1 9-inch pie shell plus top crust
Mix ingredients and allow to sit 10 minutes. Pour into pie shell and add top crust. Bake at 350 degrees F. till done and crust is golden.
Servings:
8
Time:
25 Minutes Preparation Time
Approx. 45 Minutes Cooking Time
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| Posted: Fri Aug 28th, 2009 09:06 pm |
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24th Post |
CountryMom05
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Colorful Chicken Stew
Nutritional Analysis & Diabetic Exchanges
Plan ahead...uses slow cooker
Serves: 10
1 lb. boneless skinless chicken breasts, cubed
1 can (14-1/2 oz.) Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2-in. cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium, green pepper, chopped
2 cans (4 oz., each) mushroom stems and pieces, drained
2 low-sodium chicken bouillon cubes Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder 1/4 tsp. pepper
1 T. cornstarch 2 c. cold water
In a 5-qt slow cooker, combine the first 12 ingredients. In a small bowl, combine cornstarch and water until smooth. Stir into chicken mixture. Cover and cook on LOW for 8-10 hours or until vegetables are tender.
Nutritional Analysis: One 1-cup serving equals: 123 calories, 209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein, 1 gm fat, 3 gm fiber.
Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch.
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| Posted: Fri Aug 28th, 2009 09:07 pm |
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25th Post |
CountryMom05
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Fruit 'N' Cheese Salad
Nutritional Analysis & Diabetic Exchanges
Serves: 8-10
8-10 c. torn salad greens
3 medium grapefruit, peeled and sectioned
1 c. halved seedless red grapes
3/4 c. crumbles blue cheese
1/2 c. thinly sliced red onion
1/4 c. chopped walnuts, toasted, 'optional'
1/4 c. cider or red wine vinegar
2 T. olive or vegetable oil
2 T. honey 1 T. Dijon mustard
1/4 tsp. salt, 'optional'
In a large bowl combine the first 5 ingredients and walnuts if desired. In small bowl whisk the remaining 3 ingredients and salt if desired. Pour over salad and toss to coat.
Nutritional Analysis: One 1/2-cup serving (PREPARED without nuts and salt) equals: 126 calories, 195 mg sodium, 8 mg cholesterol, 16 mg carbohydrate, 4 gm protein, 6 gm fat.
Diabetic Exchanges: 1 fruit, 1 fat, 1/2 meat.
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| Posted: Fri Aug 28th, 2009 09:07 pm |
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26th Post |
CountryMom05
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Aloha Chicken (Diabetic)
2 1/2 pounds chicken pieces; skinned
2 low sodium chicken bouillon cubes
1 teaspoon light soy sauce
2 tablespoons cornstarch
1/4 cup water
1 tablespoon olive oil
1 cup chopped green pepper
1 cup thinly sliced radishes
1 (8-ounce) can pineapple chunks in juice, reserve 1/2 cup juice
Freshly ground pepper to taste
Hot cooked rice
Chow mein noodles (optional)
- Place chicken in cooking pot and add enough water to just cover. Bring to a boil; add bouillon cubes and simmer chicken, covered, until tender, about 30 to 35 minutes. Remove meat from bones and cut into chunks. Reserve 1 cup chicken broth
- Combine 1 cup reserved chicken broth with the reserved 1/2 cup pineapple juice and soy sauce; set aside.
- In small bowl, mix cornstarch with 1/4 cup cold water; set aside.
- Heat oil in large skillet over medium-high heat and sauté the green peppers and radishes until crisp tender, about 2 to 3 minutes. Add pineapple and chicken.
- Pour chicken broth mixture over chicken/vegetable mixture; heat to boiling and stir in the cornstarch mixture. Cook, stirring constantly, until mixture has thickened and is heated thoroughly. Season with pepper as desired.
- Serve over hot cooked rice and sprinkle chow mein noodles on top, if desired.
Serves 6.
Nutrition information per serving: 3/4 cup mixture; 3/4 cup cooked rice: Calories 320, fat 7g, cholesterol 58mg, carbohydrate 39g, sodium 314mg.
Food Exchanges: Bread 2 1/2, Meat 2.
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| Posted: Fri Aug 28th, 2009 09:08 pm |
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27th Post |
CountryMom05
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It Could A Be Snickers Bar
12 oz. soft diet ice cream
1 c. diet Cool Whip
¼ c. chunky peanut butter
1 pkg. sugar-free butterscotch pudding (dry)
3 oz. Grape-Nuts cereal
Mix first 4 ingredients in mixer, then stir in cereal. Pour into 8 inch square pan. Cover and freeze. Makes 4 servings.
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| Posted: Fri Aug 28th, 2009 09:09 pm |
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28th Post |
CountryMom05
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Roast Cajun Potatoes
Source: Diabetic Cooking
1 pound baking potatoes
2 tablespoons finely chopped fresh parsley
2 teaspoons canola oil
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon ground red pepper
1/2 teaspoon dried thyme leaves
1/4 teaspoon black pepper
Preheat oven to 400°F. Peel potatoes; cut each potato lengthwise into 8 wedges. Place on ungreased jelly-roll pan.
Toss potatoes with parsley, oil, garlic powder, onion powder, red pepper, thyme and black pepper until evenly coated.
Bake 50 minutes, turning wedges halfway through cooking time. Serve immediately.
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| Posted: Fri Aug 28th, 2009 09:09 pm |
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29th Post |
CountryMom05
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Down Home Barbecued Beef (Diabetic)
Recipe courtesy of the NutraSweet Company.
1 slice bacon
1/2 cup chopped onion
1/2 cup ketchup
1/2 cup apple juice
1 tablespoon white vinegar
1 teaspoon prepared mustard
1 teaspoon Worcestershire sauce
1/8 teaspoon salt
1/8 teaspoon ground black pepper
2-1/2 teaspoons Equal® for Recipes or 8 packets Equal® sweetener or 1/3 cup Equal® Spoonful™
12 ounces thinly sliced roast beef
4 kaiser rolls (optional)
Cut bacon into 1-inch pieces; cook in medium saucepan over medium-high heat 3 to 4 minutes or until almost cooked. Add onion; cook 3 to 5 minutes or until bacon is crisp and onion is tender, stirring occasionally.
Combine ketchup, apple juice, vinegar, mustard , Worcestershire sauce, salt and pepper; add to bacon mixture. Reduce heat; cover and simmer until flavors are blended, 15 to 20 minutes.
Stir in Equal® and sliced beef. Serve warm on rolls, if desired.
Makes 4 servings.
Microwave Directions: Cut bacon into 1-inch pieces and place in 1 1/2-quart microwavable casserole. Cook, uncovered, at HIGH 1 minute. Add onion and cook at HIGH 2-1/2 to 3 minutes or until bacon is crisp and onion is tender, stirring once. Combine ketchup, apple juice, vinegar, mustard, Worcestershire sauce, salt and pepper; add to bacon mixture. Cook, covered, at HIGH 4 to 5 minutes or until boiling. Cook at MEDIUM 8 to 10 minutes or until flavors are blended, stirring twice. Stir in Equal® and sliced beef. Serve warm.
Nutrition information per serving: 223 cal., 26 g pro., 16 g carbo., 6 g fat, 70 mg chol., 542 mg sodium.
Food Exchanges: 3 Meat, 1 Bread.
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| Posted: Fri Aug 28th, 2009 09:10 pm |
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30th Post |
CountryMom05
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Strawberry & Banana Rice Pudding
1/2 cup uncooked rice or
1 1/3 cups cooked rice
1 cup water
1 1/2 cups skim milk
1 tsp. vanilla extract
1 tbsp. brown sugar
1 ripe medium banana, mashed
1 cup sliced strawberries (about 6 large)
1/2 cup light sour cream
Ground cinnamon
In heavy saucepan, cook rice and water, covered, on medium-low heat for about 15 minutes or until all water is absorbed and rice is tender. (Omit this step if leftover cooked rice is being used.)
Add milk to cooked rice in saucepan. Cook, uncovered, over medium-low heat for about 15 minutes or until thick and creamy; stir frequently to prevent rice and milk from scorching. Remove from heat; stir in vanilla and brown sugar. Cool.
Before serving, fold in mashed banana, strawberries and sour cream. Sprinkle each serving with cinnamon. Makes 8 servings, 4 cups, each serving = 1/2 cup.
Nutritional Info: 1/2 starch choice, 1 fruits & veggie choice, 1/2 2% milk choice, 20g carbs, 4g protein, 2g fat, 1g fibre, 111 kcal
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