CountryMom05
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Peanut-Butter Squares
(makes 25 squares)
Oil and flour aerosol spray
1 large egg
1/4 cup "natural" style peanut butter
1 cup ripe mashed banana
1/4 cup skim milk
1 cup flour
1 teaspoon baking soda
1 teaspoon baking powder
1/4 cup chopped dry-roasted peanuts
Preheat oven to 350° degrees.
Spray an 8-inch square baking pan with aerosol spray.
In the bowl of an electric mixer, beat together the egg, peanut butter and banana until smooth.
Beat in the milk and flour, baking soda and powder, and then stir in the peanuts.
Spread the batter evenly in the pan. Bake for 30 minutes until browned. Cool and cut into 25 squares.
Per 2 squares:
=
108 calories (37% calories from fat)
4 g protein
4 g total fat (0.8 g saturated fat)
14 g carbohydrate
2 g dietary fiber
18 mg cholesterol
148 mg sodium
Diabetic exchanges:
=
1 carbohydrate (bread/starch)
1 fat
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CountryMom05
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Apples with Cheese
Choose a perfect medium-sized (apple (Granny Smith, Golden Delicious, or Gala) and a 1-ounce wedge of fat-free sharp cheddar cheese for each person.
Arrange on dessert plates and offer small knives for cutting into eating portions.
Per serving:
=
122 calories (4% calories from fat)
8 g protein
1 g total fat (0.1 g saturated fat)
22 g carbohydrate
4 g dietary fiber
3 g cholesterol
223 mg sodium
Diabetic Exchanges:
=
1 very lean meat
1 1/2 carbohydrate (1 1/2 fruit)
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CountryMom05
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Hash Brown Potatoes 4 servings
4 medium-size red or baking potatoes (about 1 pound)
2 teaspoons virgin olive oil
1 medium-size green bell pepper, diced
1/4 teaspoon salt
Black pepper, to taste
2 tablespoons chopped chives
Scrub potatoes well and cut into 1/3-inch cubes. In a large non-stick
skillet heat oil. Stir in potatoes, bell pepper, salt and black pepper.
Cover and cook over medium heat stirring occasionally until potatoes are
cooked through and crisp 20 to 25 mins. Stir in chives.
Nutritional Info (Per Serving) Cals 68 Protein 1g Sod 115mg Chol 0mg Fat
2g Carbs 11g
Exchanges: 1 Starch/ Bread
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CountryMom05
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SPINACH-STUFFED CHICKEN BREASTS
Yield: 4 servings
1/2 10-ounce package frozen chopped spinach defrosted and drained
1/4 cup low-fat ricotta cheese
1/4 cup shredded part-skim mozzarella cheese
1/4 teaspoon tarragon
4 boneless chicken breast halves, (leave skin intact)
1/2 teaspoon reduced-fat margarine, melted
Preheat oven to 350 degrees F. Combine spinach, cheeses, and seasonings.
Lift up skin of each chicken breast and divide mixture evenly among
them. Be careful not to tear skins. Smooth skin over stuffing; tuck skin
edges underneath to form a neat pkg.
Brush chicken with melted margarine. Place in 2-quart baking dish. Bake
uncovered for 45-50 mins. Remove skin before serving.
Nutritional Info Per Serving (1/2 breast): Cals 211, Fat: 6g, Chol 96mg,
Sod 160mg, Carb 2g, Dietary Fiber 1g, Sugars: 1g, Protein: 36g
Diabetic Exchanges: 5 Very Lean Meat, 1/2 Fat
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CountryMom05
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Pizza Puffs Yield: 6 servings; 1 piece per serving
1 (4-1/2 ounce) package reduced-fat refrigerator buttermilk biscuits
1-1/2 tablespoon low-sodium or regular tomato sauce
Scant 1/2 teaspoon Italian seasoning
1/2 tablespoon grated Parmesan cheese
Preheat the oven to 450 degrees F. Spray a small baking sheet with
nonstick spray coating. Set aside. In a custard cup mix together the
tomato sauce and Italian seasoning. Set aside.
Open the biscuit carton and separate the biscuits. Place them on the
baking sheet.
With a small spoon spread the tomato sauce and seasoning mixture on the
biscuits, dividing the mixture evenly. Bake in the center of the oven
for 8 to 10 mins or until golden. Serve hot. Leftovers will keep 1 to 2
days in the refrigerator tightly wrapped.
Nutritional Info (Per Serving) Cals 54 Protein 2g Sod 191mg Chol 1mg Fat
1g Carbs 10g
Exchanges: 1/2 Starch
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CountryMom05
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FISH CREOLE Yield: 4 servings
4 (3-ounce) fish fillets
2 tablespoons lemon juice
2 tablespoons finely chopped onion
4 tablespoons reduced-fat margarine, divided
1/2 cup chopped green peppers
1 cup chopped canned tomatoes, undrained
Pepper to taste
2 teaspoons flour
Preheat oven to 350 degrees F. Place fish fillets in baking pan coated
with nonstick cooking spray. Mix together lemon juice, onion and 2
tablespoons melted margarine. Pour mixture over fish. Bake uncovered or
until fish flakes easily with fork about 15 mins. While fish is baking
prepare creole sauce saute green pepper in remaining margarine. Add
tomatoes and pepper. Stir in flour. Simmer until mixture is heated.
Nutritional Info Per Serving (3 ounce fillet plus sauce): Cals: 205,
Fat: 9 g, Chol: 37 mg, Sod: 338 mg, Carb: 7 g, Dietary Fiber: 1 g,
Sugars: 4 g, Protein: 25 g
Diabetic Exchanges: 3 Lean Meat, 1 Vegetable
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CountryMom05
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ROASTED GREEN BEANS WITH SESAME SEEDS Yield: 4 servings
1 pound green beans, trimmed
1 teaspoon canola oil
2 teaspoons sesame seeds
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Preheat oven to 450 degrees F. On a baking sheet with sides toss beans
with oil then spread the beans out in a single layer. Roast the beans
until wrinkled brown and tender about 12 mins stirring once. Meanwhile
toast sesame seeds in a small dry skillet stirring constantly over
medium-low heat until lightly browned and fragrant about 2 to 3 mins.
Crush the seeds lightly and toss with the beans. Season with salt and
pepper.
Nutritional Info Per Serving (1/4 of recipe): Cals: 54, Fat: 2 g, Chol:
0 mg, Carb: 7 g, Protein: 2 g, Fiber: 4 g, Sodium: 146 mg
Diabetic Exchanges: 1 Vegetable
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CountryMom05
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Diabetic Winter Vegetable Soup 6 servings
1 tablespoon olive oil
1/2 pound leeks, trimmed, split in half lengthwise and well rinsed
1 medium white onion, 5 ounces chopped
1/2 pound carrots, peeled and thinly sliced on the diagonal
2 large celery ribs, thinly sliced on the diagonal
2 tablespoons dried lentils
2 tablespoons dried split peas
2 tablespoons dried small white beans
1 teaspoon crushed dried thyme
1/2 teaspoon freshly ground pepper
2 quarts low-sod canned chicken or vegetable broth
1 14 1/2-ounce can no salt added plum tomatoes, drained and coarsely
chopped
4 ounces fresh spinach, well rinsed and tough stems discarded
In a large soup pot, heat oil over medium-low heat. Thinly slice cleaned
leeks and add to pot along with the onion. Cook stirring until
vegetables wilt about 5 mins. Add remaining ingredients except tomatoes
and spinach. Bring to a boil. Reduce heat and simmer covered for 45
mins stirring occasionally.
Add tomatoes and continue to simmer covered for another 15 mins until
white beans are tender. Add spinach and simmer uncovered until wilted
about 3 mins stirring. Ladle into soup bowls and serve.
Per serving: 144 cals (17% cals from fat), 8g protein, 3 g total fat
(0.4 g sat fat), 23g carb, 7 g dietary fiber, 0 chol, 110 mg sod
Diabetic exchanges: 1/2 lean meat, 1 1/2 carb (1/2 bread/starch, 3
vegetable)
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| Posted: Thu Dec 10th, 2009 09:41 pm |
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24th Post |
CountryMom05
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Easy Cheese Straws
(makes 24 cheese straws, 8 servings)
Butter-flavored cooking spray
1/2 cup grated Parmesan cheese
2 teaspoons chili powder
1/2 teaspoon ground cumin
3 12" X 17" sheets phyllo dough, at room temperature
Preheat the oven to 400° degrees; spray a large nonstick baking sheet with butter-flavored cooking spray.
In a small bowl, mix the cheese, chili powder, and cumin. Place the sheets of phyllo on a work surface and cover them with a damp towel. Remove the first sheet and place it with a short side toward you. Coat with cooking spray, then sprinkle with about 2 teaspoons of the cheese mixture. Fold the phyllo in half to form a 12" X 8 1/2" rectangle. Spray the phyllo again and sprinkle with 2 teaspoons more of cheese mixture; fold in half again to form a 6" X 8 1/2" rectangle. Spray again and sprinkle with 2 more teaspoons of cheese mixture; fold in half again to form a 6" X 4 1/4" rectangle. Spray again and sprinkle with just a bit of the cheese mixture. With a serrated knife, cut into 8 short strips. Transfer the strips to the baking sheet, placing them about 1/2" apart. Repeat the process two more times to make 24 straws. Bake until the cheese straws are crisp and golden, 8 to 10 minutes. Cool on wire racks.
Per serving (3 straws):
=
47 calories (19% calories from fat)
3 g protein
2 g total fat ((1.0 g saturated fat)
4 g carbohydrate
0 dietary fiber
4 mg cholesterol
134 mg sodium
Diabetic exchanges:
=
1/4 carbohydrate (1/4 bread/starch)
1/2 fat
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| Posted: Thu Dec 10th, 2009 09:42 pm |
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25th Post |
CountryMom05
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Applesauce Raisin Drops
(Recipe courtesy of Sugar Twin ~ 2 1/2 dozen drops)
1 cup unbleached all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1/8 teaspoon cream of tartar
8 tablespoons stick margarine, softened
1/3 cup Brown Sugar Twin
1 large egg or 1/4 cup liquid egg substitute
1 1/3 cup unsweetened applesauce
1 1/2 teaspoon vanilla extract
1 3/4 cups quick-cooking oats cereal
1 cup seedless raisins
Preheat oven to 375° degrees.
Spray cookie sheets with no stick baking spray.
Into small bowl, sift together first seven ingredients; set aside.
In large bowl, cream margarine until fluffy. Blend in Brown Sugar Twin and egg. Alternately add sifted dry ingredients and applesauce; blend well. Stir in vanilla, oats, and raisins.
Drop by tablespoon onto prepared cookie sheets then flatten. Bake for 12 to 15 minutes, until firm.
Per drop:
=
82 calories (37% calories from fat)
2 g protein
4 g total fat (0.6 g saturated fat)
12 g carbohydrate
7 mg cholesterol
80 mg sodium
Diabetic Exchanges:
=
1 carbohydrate (1/2 bread/starch, 1/2 fruit)
1 fat
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| Posted: Thu Dec 10th, 2009 09:42 pm |
|
26th Post |
CountryMom05
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Snowy-Day Beef Stew
(makes 8 servings)
1 tablespoon olive oil
1 medium onion, chopped
3 large cloves garlic, minced
6 scallions, white part and 1 inch green, thinly sliced
12 ounces fresh mushrooms, sliced
2 pounds lean beef top round, trimmed of all fat and cut into 1-inch cubes
2 tablespoons unbleached all-purpose flour
1 1/2 teaspoons crushed dried thyme
1/2 teaspoon crushed dried oregano
1/4 teaspoon crushed dried rosemary
1 28-ounce no-salt-added stewed tomatoes
3 to 4 canned chipotle Chiles in adobo, or to taste, minced
2 cups reduced-sodium canned beef broth
1/2 cup dry red wine
1 10-ounce bag frozen peas
2 tablespoons chopped parsley for garnish (optional)
Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside.
Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time.
Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle Chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender.
Stir in peas and cook, covered, until peas are just tender, about 5 minutes. If using, sprinkle with parsley and serve hot.
Per serving:
=
259 calories (22% calories from fat)
32 g protein
6 g total fat (1.7 g saturated fat)
16 g carbohydrates
5 g dietary fiber
71 g cholesterol
135 mg sodium
Diabetic exchanges:
=
3 lean protein (1/2 bread/starch, 2 vegetable)
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| Posted: Thu Dec 10th, 2009 09:43 pm |
|
27th Post |
CountryMom05
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5-Way Cincinnati Chili
(makes 8 servings)
1 1/2 pounds ground sirloin
2 medium onions, chopped
1 celery ribs, chopped
4 large cloves; garlic, minced
2 tablespoons good-quality chili powder
1 tablespoon paprika
1/2 teaspoon crushed dried basil
1/2 teaspoon crushed dried oregano
1/2 teaspoon crushed dried thyme
1 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon ground allspice
Salt (optional)
Freshly ground pepper
2 14 1/2--ounce cans no-salt-added diced tomatoes with their juice
1 8-ounce can no-salt-added tomato sauce
1/2 to 1 cup water
12 ounces dried thin spaghetti
=
Condiments
=
1 cup chopped onion
1/2 cup low fat shredded cheddar cheese
1 cup drained dark red kidney beans
In a large nonstick pot, brown ground sirloin, onion, celery, and garlic over medium heat, stirring occasionally, until beef is browned and vegetables are limp, about 10 minutes. Drain off and discard all fat.
Stir in chili powder, paprika, basil, oregano, thyme, cinnamon, cayenne pepper, ground cumin, red pepper flakes, and allspice. Season with salt (if using) and pepper to taste.
Stir in tomatoes and tomato sauce. Add 1/2 cup water, adding additional water as needed to reach desired consistency. Partially cover and simmer for 30 minutes. Transfer chili mixture to a freezer container and freeze until firm or cover and refrigerate overnight.
When ready to serve, defrost chili and reheat on the stove for at least 15 minutes while you cook the spaghetti, following package directions, to al dente. Drain the spaghetti and keep warm. Place the chopped onion, shredded cheese, and kidney beans in small serving bowls.
To serve, divide the hot spaghetti between 8 shallow soup bowls. Ladle hot chili over each serving and pass the condiments separately to spoon onto each serving.
Per serving:
=
401 calories (22% calories from fat)
29 g protein
10 g total fat (3.6 g saturated fat)
50 g carbohydrates
6 g dietary fiber
32 mg cholesterol
376 mg sodium
Diabetic exchanges:
=
2 1/2 lean protein
3 1/2 carbohydrate (2 1/2 bread/starch)
3 vegetable
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| Posted: Thu Dec 10th, 2009 09:43 pm |
|
28th Post |
CountryMom05
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Breakfast Burrito
(makes 1 serving)
Butter-flavored cooking spray
2 tablespoons chopped onion
1/2 tablespoon chopped canned green chilies, drained
1/2 cup egg substitute
1 tablespoon shredded fat-free Monterey Jack cheese
Dash pepper
Dash liquid hot pepper sauce (optional)
1 10-inch 98% fat-free flour tortilla, warmed
Lightly coat a nonstick skillet with cooking spray. Cook the onion and Chiles in the skillet over medium heat for 3 minutes, stirring constantly.
In a small bowl, whisk together egg substitute, cheese, pepper, and Tabasco (if using).
Pour into skillet and scramble for 3 to 4 minutes, until the eggs are done to taste, but not dry.
Place the egg mixture along one-third of the tortilla, about 2 inches away from the bottom. Fold up the lower edge, then roll from the side to form a burrito. Eat immediately or wrap in a napkin or paper towel to eat out of hand while waiting for the school bus.
Per serving:
=
150 calories (3% calories from fat)
1 g total fat (trace saturated fat)
16 g protein
22 g carbohydrates
4 g dietary fiber
1 mg cholesterol
262 mg sodium
Diabetic exchanges:
=
2 very low fat protein
1 carbohydrate (bread/starch)
1 vegetable
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| Posted: Thu Dec 10th, 2009 09:44 pm |
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29th Post |
CountryMom05
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English Muffin Breakfast Pizza
(makes 1 serving)
2 tablespoons reduced-fat cream cheese
1 teaspoon reduced-fat sour cream
1/2 English muffin
1 small peach, peeled and sliced
Ground cinnamon to taste
1/2 teaspoon light brown sugar
Preheat broiler.
In a small bowl, combine cream cheese and sour cream. Spread evenly over English muffin half. Arrange peach slices on top.
Sprinkle with some cinnamon and the brown sugar. Broil until cheese browns around the edges, about 2 minutes. Cut in half or quarters and eat warm.
Per serving:
=
185 calories (33% calories from fat)
6 g protein
7 g fat (4.3 g saturated fat)
25 g carbohydrates
3 g fiber
22 mg cholesterol
258 mg sodium
Diabetic exchanges:
=
1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)
1 fat
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| Posted: Thu Dec 10th, 2009 09:44 pm |
|
30th Post |
CountryMom05
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Mexican Tuna Salad
Yield: 2 servings (about 1 cup each)
Ingredients
...
1 (6 ounce) can chunk light tuna in water, drained and flaked
1 green bell pepper, minced
2 scallions, minced
1/4 cup prepared green salsa
6 pimiento-stuffed green olives, chopped
2 tablespoons reduced-fat mayonnaise
1 tablespoon lime juice
1/2 teaspoon ground cumin
Freshly ground pepper to taste
Directions
...
Combine tuna, bell pepper, scallions, salsa, olives, Mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork & season with pepper.
Nutritional Information Per Serving (about 1 cup each):
=
Calories: 192
Fat: 8 g
Cholesterol: 31 mg
Carbohydrate: 8 g
Protein: 23 g
Fiber: 2 g
Sodium: 841 mg
Diabetic Exchanges:
=
1 Vegetable
3 Very Lean Meat
1 Fat (Mono)
Source: The Eating Well Diabetes Cookbook
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