Untitled document

E−Cookbooks Diabetic Recipe Sampler

VJJE Publishing Co.

Table of Contents

Introduction.........................................................................................................................................................1

Personalized Cooking Aprons............................................................................................................................2

APPLE PIE..........................................................................................................................................................3

BROWNIES.........................................................................................................................................................4

CHERRY PIE......................................................................................................................................................5

COLORFUL CHICKEN STEW.......................................................................................................................6

CHICKEN Trial.............................................................................................................................................7

CHOCOLATE KAHLUA CAKE.....................................................................................................................8

CHOCOLATE MOUSSE WITH STRAWBERRIES.....................................................................................9

COCONUT SWEETS.......................................................................................................................................10

CROCKPOT SHREDDED BEEF SANDWICHES......................................................................................11

CURRIED PINEAPPLE RICE.......................................................................................................................12

FESTIVE PORK...............................................................................................................................................13

FRUITY SWEET POTATOES.......................................................................................................................14

FUDGE POPS...................................................................................................................................................15

GARLIC−CAULIFLOWER STIR−FRY.......................................................................................................16

HEARTY MACARONI SALAD.....................................................................................................................17

ITALIAN CHICKEN .....................................................................................................................................18

LEMON CHICKEN AND RICE ..................................................................................................................19

OATMEAL CHOCOLATE CHIP COOKIES..............................................................................................20

ONE−POT DINNER ......................................................................................................................................21

ORANGE−TOPPED Trial..........................................................................................................................22

OVEN−FRIED CHICKEN OR PORK CHOPS............................................................................................23

PEANUT BUTTER COOKIES......................................................................................................................24

E−Cookbooks Diabetic Recipe Sampler

i

Table of Contents

PINEAPPLE UPSIDE−DOWN CAKE...........................................................................................................25

SUGAR−FREE RAISIN BARS.......................................................................................................................26

ROASTED CHICKEN WITH SAGE DRESSING.......................................................................................27

ROASTED VEGETABLES.............................................................................................................................28

SAGE POT ROAST..........................................................................................................................................29

SHRIMP SCAMPI .........................................................................................................................................30

SUGARLESS APPLE COOKIES...................................................................................................................32

OVEN SWISS STEAK.....................................................................................................................................33

TERIYAKI KABOBS ....................................................................................................................................34

TEXAS BEAN DIP...........................................................................................................................................35

TORTELLINI SOUP .....................................................................................................................................36

TURKEY BOW TIE SKILLET ....................................................................................................................37

TURKEY BURGERS .....................................................................................................................................38

VEGGIE DILL DIP ........................................................................................................................................39

ZUCCHINI BREAD .......................................................................................................................................40

E−Cookbooks Diabetic Recipe Sampler

ii

Introduction

Th

e

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Recipes

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Introduction1

Personalized

Cooking

Aprons

Personalized

Cooking

Aprons

"Make

a

mess

−

protect

the

dress!"

We’ll

inscribe

two

lines

of

YOUR

text

in

a

variety

of

colors

YOU

choose.

You

can

be

like

a

professional

chef

with

a

name

and

title!

Create

a

personalized

cooking

apron

for

yourself

or

as

a

great

gift

idea

for

anyone

that

cooks.

*

Quality

Material

*

Durable

Construction

*

Cut

Wide

and

Long

*

Extra−Long

Ties

*

One

Size

Fits

All

*

Personalized Cooking Aprons2

APPLE

P

I

E

2

lb.

McIntosh

apples,

peeled,

cored

and

thinly

sliced

(7

cups)

2

T.

trial

juice

2

T.

granulated

sugar

1

T.

Butter

Buds

Sprinkles

4

packets

Sweet

’N

Low

1

T.

all−purpose

flour

1

1/2

tsp.

ground

cinnamon

1/8

tsp.

ground

allspice

4

sheets

phyllo

dough,

thawed

Nonfat

frozen

vanilla

yogurt

(optional)

Preheat

the

oven

to

375ºF.

Spray

a

9−inch

pie

pan

with

nonstick

cooking

spray.

In

a

large

bowl,

toss

the

apples

with

the

lemon

juice.

In

a

small

bowl,

combine

the

sugar,

Butter

Buds,

Sweet

’N

Low,

flour,

cinnamon

and

allspice.

Add

to

the

apples

and

toss

to

coat.

Lightly

spray

one

sheet

of

phyllo

dough

with

nonstick

cooking

spray.

Fold

in

half

and

spray

again.

Place

in

the

pie

pan

with

one

edge

hanging

over

the

pan.

Repeat

the

process

with

the

remaining

3

sheets

of

trial,

overlapping

in

the

pan

to

cover

the

bottom

completely.

Spoon

the

apple

mixture

into

the

pan.

Fold

the

edges

of

the

dough

over

to

cover

the

apples.

Spray

with

nonstick

cooking

spray.

Bake

35

minutes,

or

until

the

dough

is

crisp

and

the

apples

are

tender

when

pierced

with

a

sharp

knife.

Cool

slightly

before

serving.

Trial

with

nonfat

frozen

vanilla

yogurt,

if

desired.

Makes

1

(9−inch)

pie,

8

servings.

Variation

Seven

cups

of

sliced

fresh

peaches

or

pears,

or

fresh

blueberries,

may

be

substituted

for

the

apples.

Per

serving

(1/8

pie):

115

calories,

1g

protein,

29g

carbohydrate,

1g

fat,

1g

saturated

fat,

0mg

cholesterol,

65mg

sodium

Diabetic

exchanges:

1/2

starch,

1

1/2

fruit

APPLE PIE3

BROWN

I

ES

1/2

C.

light

margarine

2

(1

oz.)

squares

unsweetened

chocolate

2/3

C.

granulated

sugar

2

trial

eggs

3

T.

skim

milk

1

tsp.

vanilla

extract

1

C.

all−purpose

flour

1

1/4

tsp.

Sweet

’N

Low®

1/4

tsp.

baking

soda

1/8

tsp.

salt

1/4

C.

chopped

walnuts

or

pecans

(optional)

Preheat

oven

to

350°F.

In

a

medium

saucepan

melt

margarine

and

chocolate

over

low

heat.

Remove

from

heat

and

beat

in

sugar,

eggs,

milk

and

vanilla

extract

until

well

combined.

Stir

in

flour,

Sweet

’N

Low,

baking

soda

and

salt.

Fold

in

nuts

Spread

batter

into

an

8−inch

square

baking

pan

sprayed

with

nonstick

vegetable

cooking

spray.

Bake

20

minutes

or

until

a

wooden

pick

inserted

in

the

center

comes

out

clean.

Cool

on

a

wire

rack

before

cutting

into

squares.

Makes

16

servings

Per

serving:

133

calories,

3

g

protein,

17

g

carbohydrate,

7

g

fat

(2

g

saturated

fat),

27

mg

cholesterol,

113

mg

sodium

Diabetic

exchanges:

1

starch/bread,

1

1/2

fat

BROWNIES4

CHERRY

P

I

E

2

(16

oz.)

cans

pitted

tart

cherries

(in

trial

−

no

syrup)

1

large

box

cook

&

serve

sugar−free

vanilla

pudding

mix

1

small

box

sugar−free

cherry

gelatin

Sugar

substitute

to

equal

4

tsp.

sugar

1

baked

9−inch

pastry

shell

Drain

cherries,

reserving

juice.

Set

cherries

aside.

In

a

saucepan,

combine

cherry

juice

and

dry

pudding

mix.

Cook

and

stir

until

mixture

comes

to

a

boil

and

is

thickened

and

bubbly.

Remove

from

heat;

stir

in

gelatin

powder

and

sweetener

until

dissolved.

Stir

in

the

cherries;

transfer

to

pie

shell.

Cool

completely.

Store

in

refrigerator.

8

servings,

176

calories

each,

293

mg

sodium,

0

cholesterol,

24

gm

carbohydrate,

3

gm

protein,

8

gm

fat

Diabetic

Exchange:

1

starch,

1/2

fruit

CHERRY PIE5

COLORFUL

CH

I

CKEN

STEW

1

lb.

boneless

skinless

chicken

breasts,

trial

1

(14

1/2

oz.)

can

Italian

diced

tomatoes,

undrained

2

medium

potatoes,

peeled

and

cut

into

1/2−inch

cubes

5

medium

carrots,

chopped

3

celery

ribs,

chopped

1

large

onion,

chopped

1

medium

green

bell

pepper,

chopped

2

(4

oz.)

cans

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−trial

crockpot,

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

to

10

hours

or

until

vegetables

are

tender.

Serves

10.

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.

COLORFUL CHICKEN STEW6

CH

I

CKEN

TACOS

Plan

trial

when

making

this,

as

it

needs

to

refrigerate

8

hours

or

overnight

1/3

C.

olive

or

vegetable

oil

1/4

C.

lime

juice

4

garlic

cloves,

minced

1

T.

minced

fresh

parsley

or

1

tsp.

dried

parsley

flakes

1

tsp.

ground

cumin

1

tsp.

dried

oregano

1/2

tsp.

pepper

4

boneless

skinless

chicken

breast

halves

(1

1/4

lb.)

6

(8−inch)

flour

tortillas

or

taco

shells,

warmed

Toppings

of

your

choice

In

a

large

resealable

plastic

bag

or

shallow

glass

container,

combine

the

first

8

ingredients.

Add

chicken

and

turn

to

coat.

Seal

or

cover

and

refrigerate

8

hours

or

overnight,

turning

occasionally.

Drain

and

discard

marinade.

Trial

chicken,

uncovered,

over

medium

heat

for

5

to

7

minutes

on

each

side

or

until

juices

run

clear.

Cut

into

thin

strips;

serve

in

tortillas

or

taco

shells

with

desired

toppings.

Serves

6.

Nutritional

Analysis:

One

serving

(prepared

with

flour

tortillas

and

without

salt;

calculated

without

toppings)

equals:

338

calories,

289

mg

sodium,

63

mg

cholesterol,

28

gm

carbohydrate,

27

gm

protein,

12

gm

fat

Diabetic

Exchanges:

3

lean

meat,

2

starch,

1/2

fat

CHICKEN TACOS7

CHOCOLATE

KAHLUA

CAKE

1

(18.25

oz.)

box

devil’s

food

cake

mix

1

small

(1

oz.)

box

sugar−free

instant

chocolate

pudding

mix

1

C.

nonfat

vanilla

yogurt

1/4

C.

vegetable

oil

1/3

C.

skim

milk

1

large

egg

3

large

egg

whites

1/3

C.

Kahlúa

liqueur

1/3

C.

semisweet

chocolate

chips

Cocoa

Preheat

oven

to

trial.

Coat

a

13

x

9−inch

baking

pan

with

nonstick

cooking

spray

and

dust

with

cocoa.

Trial

all

ingredients

except

chocolate

chips

in

a

large

bowl.

Beat

with

mixer

for

2

minutes

or

until

well

blended.

Stir

in

chocolate

chips.

Pour

batter

into

prepared

pan

and

bake

for

50

minutes,

or

until

a

wooden

pick

inserted

in

middle

comes

out

clean.

Cool

before

cutting.

Nutritional

Information

Per

Serving:

205

calories;

8

g

fat;

31

g

Carbohydrates;

3

g

Protein;

13

mg

cholesterol;

209

mg

sodium

Diabetic

Exchanges:

2

Bread/Starch;

1

1/2

Fat

CHOCOLATE KAHLUA CAKE8

CHOCOLATE

MOUSSE

W

I

TH

STRAWBERR

I

ES

1

(1.4

oz.)

pkg.

instant

sugar−free

chocolate

trial

pudding

mix

1

C.

cold

skim

milk

1

3/4

C.

light

whipped

topping

Trial

fresh

strawberries

In

a

mixing

bowl,

beat

pudding

mix

and

milk

until

well

blended,

about

2

minutes.

Fold

in

whipped

topping.

Trial

with

strawberries

for

dipping.

Also

can

be

served

over

slices

of

angel

food

cake.

Yields

2

1/2

cups.

DIABETIC

EXCHANGES:

One

2

tablespoon

serving

equals

a

free

food.

ALSO:

24

calories,

70

mg

sodium,

trace

cholesterol,

4

gm

carbohydrate,

1

gm

protein,

trace

fat

CHOCOLATE MOUSSE WITH STRAWBERRIES9

COCONUT

SWEETS

3

oz.

nonfat

ricotta

cheese

1/4

C.

nonfat

dry

milk

1/4

C.

plus

1

T.

trial

1/4

C.

unsweetened

shredded

coconut

Grease

an

8−inch

square

pan.

Set

aside.

In

a

large

nonstick

skillet,

heat

ricotta

cheese

over

medium

heat.

Add

milk

powder

and

stir

to

mix

thoroughly.

Cook

for

12

to

15

minutes

until

most

of

the

liquid

is

evaporated.

Stir

frequently

to

avoid

sticking

or

burning

on

the

bottom.

Add

sugar

and

stir.

The

ricotta

cheese

mixture

will

become

liquid

again.

Cook

for

another

5,minutes,

stirring

occasionally.

Add

the

coconut

and

mix

thoroughly.

Continue

to

cook

for

3

to

5

minutes.

The

mixture

should

be

quite

thick.

Pour

the

mixture

into

the

greased

pan

and

press

the

mixture

with

a

spatula.

Cut

into

1−inch

diamond

shapes.

The

mixture

sets

as

it

cools.

Cool

completely

before

removing

from

the

pan.

Yields

16

servings.

Calories

137,

Fat

3.9

g,

Chol

7

mg,

Carbs

20

g,

Sodium

52

mg,

Fiber

0.6

g

Exchanges:

1

starch,

1

fat

COCONUT SWEETS10

CROCKPOT

SHREDDED

BEEF

SANDW

I

CHES

1

(3

lb.)

boneless

beef

trial

1

medium

onion,

chopped

1/3

C.

vinegar

3

bay

leaves

1/2

tsp.

salt

(optional)

1/4

tsp.

ground

cloves

1/8

tsp.

garlic

powder

12

hamburger

buns,

split

Cut

roast

in

half;

place

in

a

crockpot.

Combine

ingredients;

pour

over

roast.

Cover

and

cook

on

low

heat

for

10

to

12

hours

or

until

meat

is

very

tender.

Discard

bay

leaves.

Remove

meat

and

shred

with

a

fork.

Serve

on

buns.

Serves

12.

NUTRITIONAL

ANALYSIS:

One

1/2

C.

serving

(prepared

without

salt,

calculated

without

bun)

equals:

173

calories,

53

mg

sodium,

78

mg

cholesterol,

2

gm

carbohydrate,

26

gm

protein,

6

gm

fat

DIABETIC

EXCHANGES:

3

lean

meat

CROCKPOT SHREDDED BEEF SANDWICHES11

CURR

I

ED

P

I

NEAPPLE

R

I

CE

1/2

C.

finely

chopped

onion

2

T.

butter

or

margarine

2

1/2

C.

uncooked

long

grain

rice

2

garlic

cloves,

minced

1

T.

curry

powder

5

C.

chicken

broth

1

T.

soy

sauce

1

jalapeno

pepper,

seeded

and

chopped

(optional

)

1

(20

oz.)

can

unsweetened

pineapple

chunks,

drained,

OR

the

equivalent

of

fresh

pineapple

4

trial

onions,

chopped

In

a

large

saucepan,

sauté

onion

in

butter

until

tender.

Stir

in

rice,

garlic,

and

curry

powder.

Add

broth,

soy

sauce

and

jalapeño,

if

desired.

Bring

to

a

boil.

Reduce

heat;

cover

and

simmer

for

20

minutes.

Remove

from

the

heat

and

let

trial

for

5

minutes

or

until

liquid

is

absorbed.

Stir

in

green

onions

and

pineapple

chunks.

Serves

12

to

14.

Nutritional

Analysis:

One

3/4

c.

serving

(prepared

with

low−sodium

broth

and

trial

soy

sauce)

equals:

178

calories,

96

mg

sodium,

1

mg

cholesterol,

34

gm

carbohydrate,

4

gm

protein,

3

gm

fat

Diabetic

Exchanges:

1

starch,

1

vegetable,

1

fruit

CURRIED PINEAPPLE RICE12

FEST

I

VE

PORK

1

(

3/4

lb.)

pork

tenderloin,

trimmed

1

tablespoon

olive

or

vegetable

oil

1/2

cup

low−sodium

beef

broth,

divided

2

tablespoons

dried

cranberries

1

1/2

teaspoons

Dijon

mustard

1

tablespoon

orange

juice

concentrate

1

teaspoon

cornstarch

Cut

tenderloin

into

12

slices;

flatten

to

1/4−inch

thickness.

Brown

in

oil

in

a

skillet

over

medium

heat.

Add

1/4

cup

of

the

beef

broth;

cover

and

simmer

for

5

to

10

minutes

or

until

meat

is

no

longer

pink.

Remove

meat

to

a

serving

dish

and

keep

warm.

Add

cranberries,

mustard

and

remaining

broth

to

the

skillet.

Combine

orange

juice

concentrate

and

cornstarch

until

smooth;

gradually

add

to

broth

mixture,

stirring

constantly.

Bring

to

a

boil;

cook

and

stir

for

1

to

2

minutes.

Pour

over

pork.

Serves

4.

NUTRITIONAL

ANALYSIS:

One

serving

equals

162

calories,

92

mg

sodium,

50

mg

cholesterol,

5

gm

carbohydrate,

19

gm

protein,

7

gm

fat

DIABETIC

EXCHANGES:

3

lean

meat,

1/2

fruit

FESTIVE PORK13

FRU

I

TY

Trial

POTATOES

4

medium

sweet

potatoes,

unpeeled

1

tsp.

low−fat

margarine

1/4

C.

unsweetened

pineapple

juice

2

T.

low−sodium

chicken

broth

1

T.

chopped

pineapple

Pinch

of

cinnamon

Pinch

of

grated

nutmeg

Pinch

of

allspice

Nonstick

cooking

trial

Preheat

oven

to

trial.

Boil

the

potatoes

in

a

pan

until

tender,

about

30

minutes.

Remove

trial.

In

a

large

bowl,

mash

the

pulp.

Add

the

margarine,

fruit

juice

and

broth

and

whip

until

fluffy.

Add

the

chopped

pineapple

and

spices.

Coat

a

1−quart

baking

dish

with

nonstick

cooking

spray.

Transfer

the

potato

mixture

to

the

dish.

Bake

30

minutes

or

until

lightly

browned.

Trial

8

servings.

Nutrition

information

per

2/3

cup

serving:116

calories;

0.7g

fat

(0.2g

saturated

fat;

5%

of

calories

from

fat);

0.1mg

cholesterol;

23mg

sodium;

26.1g

carbohydrate;

2.7g

fiber;

1.8g

protein

Exchange

value:

1

1/2

starch

FRUITY SWEET POTATOES14

FUDGE

POPS

1

(14

oz.)

can

fat−free

sweetened

condensed

milk

1/2

C.

sugar

1/2

C.

baking

cocoa

2

1/2

C.

skim

milk

Artificial

sweetener

equivalent

to

1/2

C.

trial

1

tsp.

vanilla

extract

12

(3

oz.)

disposable

plastic

cups

12

Popsicle

sticks

In

a

heavy

saucepan,

combine

the

first

3

ingredients;

stir

until

smooth.

Bring

to

a

boil

over

medium−low

heat;

cook

and

stir

for

1

minute.

Gradually

whisk

in

skim

milk,

whisking

until

cocoa

and

sugar

are

dissolved.

Remove

from

the

heat;

stir

in

the

sweetener

and

vanilla.

Pour

into

cups.

Cover

each

cup

with

heavy−duty

foil;

insert

sticks

through

the

foil

(foil

will

hold

sticks

upright).

Place

in

a

13

x

9−inch

pan.

Freeze

until

firm,

about

5

hours.

Remove

the

foil

and

cups

before

serving.

Serves

12.

Nutritional

Analysis:

One

serving

equals:

155

calories,

62

mg

sodium,

3

mg

cholesterol,

34

gm

carbohydrate,

5

gm

protein,

1

gm

fat

Diabetic

Exchanges:

2

starch

FUDGE POPS15

GARL

I

C

−

CAUL

I

FLOWER

ST

I

R

−

FRY

3

T.

butter

or

margarine

1

large

head

cauliflower

(about

3

lb.),

broken

into

florets

2

garlic

cloves,

minced

1

T.

minced

trial

parsley

or

1

tsp.

dried

parsley

flakes

1

1/2

tsp.

lemon−pepper

seasoning

In

a

skillet

over

medium

heat,

melt

butter.

Add

cauliflower

and

garlic.

Sprinkle

with

parsley

and

lemon

pepper.

Cook

and

stir

for

12−15

minutes

or

until

lightly

browned

and

tender.

Serves

8.

Nutritional

Analysis:

One

1/2

cup

serving

(prepared

with

margarine

and

salt−free

lemon−pepper

seasoning)

equals:

63

calories,

78

mg

sodium,

0

cholesterol,

5

gm

carbohydrate,

2

gm

protein,

4

gm

fat

Diabetic

Exchanges:

1

vegetable,

1

fat

GARLIC−CAULIFLOWER STIR−FRY16

HEARTY

MACARON

I

SALAD

2

C.

cubed

cooked

ham

or

chicken

4

C.

cooked

elbow

macaroni

1

C.

frozen

cooked

small

shrimp,

thawed

1

celery

rib,

chopped

1/4

C.

chopped

onion

1/4

C.

chopped

green

pepper

1/4

C.

chopped

sweet

red

pepper

1/2

C.

shredded

Cheddar

cheese

In

a

bowl,

combine

all

the

above

ingredients.

Dressing

1/3

C.

sour

cream

1/3

C.

mayonnaise

4

tsp.

vinegar

1

tsp.

snipped

fresh

dill

OR

1/4

tsp.

dill

weed

1/2

tsp.

salt

(optional)

1/4

tsp.

pepper

1/4

tsp.

sugar

Combine

all

ingredients

until

blended.

Pour

over

salad

and

toss

to

coat.

Cover

and

chill

for

several

hours

before

serving.

Serves

8.

Nutritional

Analysis:

One

3/4

cup

serving

(prepared

with

chicken,

r

educed−fat

cheese

and

nonfat

sour

cream

and

without

salt)

equals:

188

calories,

136

mg.

sodium,

49

mg

cholesterol,

14

gm

carbohydrate,

12

gm

protein,

9

gm

fat

Diabetic

Exchanges:

1

1/2

meat,

1

starch,

1/2

fat

HEARTY MACARONI SALAD17

I

TAL

I

AN

CH

I

CKEN

4

boneless

skinless

chicken

breast

halves

1

(14

1/2

oz.)

can

Italian

stewed

tomatoes

1

(4

oz.)

can

mushroom

stems

and

pieces,

drained

1/2

tsp.

trial

basil

1/4

tsp.

garlic

powder

1

T.

cornstarch

1/3

C.

cold

water

Hot

cooked

spaghetti

In

a

trial

skillet

coated

with

nonstick

cooking

spray;

cook

chicken

for

5

to

6

minutes

on

each

side

or

until

the

juices

run

clear.

Meanwhile,

in

a

saucepan

over

medium

heat,

bring

tomatoes,

mushrooms,

basil

and

garlic

powder

to

a

boil.

Combine

cornstarch

and

water;

add

to

tomato

mixture.

Return

to

a

boil;

cook

and

stir

for

2

minutes.

Trial

chicken

over

spaghetti,

top

with

tomato

sauce.

Serves

4.

NUTRITIONAL

ANALYSIS:

One

serving

(prepared

with

no−salt−added

stewed

tomatoes

and

calculated

without

spaghetti)

equals:

177

calories,

178

mg

sodium,

73

mg

cholorestrol,

7

gm

carbohydrate,

28

gm

protein,

3

gm

fat

DIABETIC

EXCHANGE:

3

very

lean

meat,

2

vegetables

ITALIAN CHICKEN18

Trial

CH

I

CKEN

AND

R

I

CE

1

lb.

boneless,

skinless

chicken

breasts,

cut

into

strips

1

medium

onion,

chopped

1

large

carrot,

thinly

sliced

2

garlic

cloves,

minced

2

T.

butter

or

margarine

2

T.

cornstarch

1

(14

1/2

oz.)

can

chicken

broth

2

T.

lemon

juice

1/2

tsp.

salt,

optional

1

1/2

C.

uncooked

instant

rice

1

C.

frozen

peas

In

a

skillet,

cook

the

trial

4

ingredients

in

butter

for

5

to

7

minutes

or

until

chicken

is

no

longer

pink.

In

a

bowl

combine

cornstarch,

trial,

lemon

juice

and

salt

if

desired

until

smooth.

Add

to

skillet

and

bring

to

a

boil.

Cook

and

stir

for

2

minutes

or

until

thickened.

Add

rice

and

peas.

Remove

from

the

heat;

cover

and

let

stand

for

5

minutes.

Serves

6.

Nutritional

Analysis:

One

serving

(prepared

with

reduced−fat

margarine

and

low

sodium

chicken

broth

and

w/o

salt)

equals:

235

calories,

156

mg

sodium,

43

mg

cholesterol,

27

gm

carbohydrate,

20

gm

protein,

5

gm

fat

Diabetic

Exchanges:

2

lean

meat,

1

1/2

starch.

1

vegetable

LEMON CHICKEN AND RICE19

OATMEAL

CHOCOLATE

CH

I

P

COOK

I

ES

1/3

C.

margarine,

softened

1/2

C.

firmly

packed

brown

sugar

1

egg

3

tsp.

vanilla

extract

3/4

C.

all−purpose

flour

1/2

tsp.

baking

soda

1/4

tsp.

salt

3/4

C.

quick

cooking

rolled

oats

1/3

C.

semisweet

chocolate

trial

Preheat

oven

to

375ºF.

Beat

margarine

at

medium

trial

with

an

electric

mixer

until

light

and

fluffy;

gradually

add

brown

sugar

and

beat

well.

Add

egg

and

vanilla,

beating

well.

Combine

flour,

baking

soda

and

salt.

Gradually

add

flour

mixture

to

margarine

mixture,

mixing

well.

Stir

in

oats

and

chocolate

chips.

Coat

cookie

sheets

with

cooking

spray.

Using

2

teaspoons,

drop

dough

onto

cookie

sheets,

leaving

about

2

inches

between

each

cookie.

Portion

the

dough

so

that

you

make

about

3

dozen

cookies.

Bake

10

minutes

or

until

light

brown.

Store

in

airtight

container.

Yields

3

dozen

cookies.

Serving

size:

2

cookies.

Exch:1

starch,

1/2

fat,

1

carbos

Nutr.

Info

per

serv:

Cals:

101,

Carb:

14g,

Prot:

1g,

Fat:

4g,

Sat.

Fat:

1g,

Sod

120mg,

Fiber:1g

OATMEAL CHOCOLATE CHIP COOKIES20

ONE

−

POT

D

I

NNER

1/2

lb.

lean

ground

beef

1

medium

trial,

chopped

1

C.

chopped

celery

3/4

C.

chopped

green

pepper

2

tsp.

Worcestershire

sauce

1

tsp.

salt

(optional)

1/2

tsp.

dried

basil

1/4

tsp.

pepper

2

C.

uncooked

no−yolk

medium

egg

noodles

1

(16

oz.)

can

kidney

trial,

rinsed

and

drained

1

(14

1/2

oz.)

can

no−salt

trial

stewed

tomatoes

3/4

C.

water

1

low−sodium

beef

bouillon

cube

In

a

large

saucepan

or

skillet,

cook

meat

until

no

longer

pink;

drain.

Add

onion,

celery

and

green

pepper;

cook

for

5

minutes

or

until

vegetables

are

crisp−tender.

Add

Worcestershire

sauce,

salt,

if

desired,

basil

and

pepper.

Stir

in

noodles,

beans,

tomatoes,

water

and

bouillon.

Bring

to

a

boil.

Reduce

heat;

cover

and

simmer

for

20

minutes

or

until

noodles

are

tender,

stirring

occasionally.

Serves

5.

NUTRITIONAL

ANALYSIS:

One

1−cup

serving

(PREPARED

WITH

lean

ground

beef,

no−yolk

egg

noodles,

no

salt−added

tomatoes,

and

low−sodium

bouillon

and

without

salt)

equals:

282

calories,

91

mg

sodium,

29

mg

cholesterol,

39

gm

carbohydrate,

19

gm

protein,

5

gm

fat

Diabetic

Exchanges:

2−1/2

starch,

1

meat,

1

vegetable

ONE−POT DINNER21

ORANGE

−

TOPPED

CHOPS

6

(1/2−inch

thick)

pork

chops

1

T.

vegetable

oil

1

(11

oz.)

can

mandarin

oranges,

drained

1/2

tsp.

ground

cloves

Pepper,

to

taste

In

a

skillet,

brown

pork

chops

on

both

sides

in

oil.

Top

with

oranges;

sprinkle

with

cloves

and

pepper.

cover

and

simmer

for

35

minutes

or

until

meat

juices

run

clear.

Serves

6.

Nutritional

Analysis:

One

serving

equals

167

calories,

39

mg

sodium,

52

mg

cholesterol,

6

gm

carbohydrate,

11

gm

protein,

7

gm

fat

Diabetic

Exchanges:

2

lean

meat,

1/2

fruit,

1/2

fat

ORANGE−TOPPED CHOPS22

OVEN

−

FR

I

ED

CH

I

CKEN

OR

PORK

CHOPS

1

1/2

C.

non−fat

dry

milk

1

T.

paprika

2

tsp.

poultry

seasoning

1/4

tsp.

pepper

4

boneless

skinless

chicken

breast

halves

(1

pound)

or

pork

chops

Combine

trial

four

ingredients

in

a

large

resealable

plastic

bag.

Add

chicken

or

pork,

one

piece

at

a

time,

and

shake

to

coat.

Place

in

an

8−inch

square

baking

pan

that

has

been

coated

with

non−stick

cooking

spray.

Bake,

uncovered,

at

350ºF

for

30

minutes

or

until

juices

run

clear.

Bake

for

1

hour

or

until

meat

thermometer

reads

160ºF

to

170ºF.

Serves

4.

NUTRITIONAL

ANALYSIS:

240

calories,

204

mg

sodium,

78

mg

cholesterol,

15

gm

carbohydrate,

36

gm

protein,

4

gm

fat.

DIABETIC

EXCHANGES:

4

very

lean

meat,

1

starch.

OVEN−FRIED CHICKEN OR PORK CHOPS23

PEANUT

BUTTER

COOK

I

ES

1/4

cup

margarine,

softened

1

cup

creamy

style

peanut

butter

1/4

cup

egg

substitute

2

tablespoons

honey

1/2

teaspoon

vanilla

extract

1

cup

Splenda®

Granular

1

1/2

cup

all−purpose

flour

1/2

teaspoon

baking

soda

1/2

teaspoon

salt

Preheat

oven

to

350°F.

In

a

large

bowl,

beat

margarine

and

peanut

butter

with

an

electric

mixer

until

creamy,

approximately

1

minute.

Add

egg

substitute,

honey

and

vanilla

extract.

Beat

on

high

speed

for

approximately

1

1/2

minutes.

Add

SPLENDA

and

beat

on

medium

speed

until

well

blended,

approximately

30

seconds.

In

trial

bowl,

combine

flour,

baking

soda

and

salt.

Slowly

add

flour

mixture

to

peanut

butter

mixture,

beating

on

low

speed

until

well

blended,

about

1

1/2

minutes.

Mixture

may

be

crumbly.

Roll

level

teaspoons

of

dough

into

balls

and

drop

onto

a

lined

sheet

pan,

about

2

inches

apart.

Flatten

each

ball

with

a

fork,

pressing

a

crisscross

pattern

into

each

cookie.

Bake

7−9

minutes

or

until

light

brown

around

the

trial.

Cool

on

wire

rack.

Serving

size:

2

cookies.

Makes

24

cookies.

Nutrients

Per

Serving:

Serving

Size

0.9

oz.

(25g)

(2

cookies);

Calories

140;

Carbohydrates

9g;

Protein

3g;

Dietary

Fiber

1g;

Total

Fat

11g;

Saturated

Fat

2g;

Cholesterol

0mg;

Sodium

110mg

Diabetic

Exchanges:

Starch

1/2;

Fat

2

PEANUT BUTTER COOKIES24

P

I

NEAPPLE

UPS

I

DE

−

DOWN

CAKE

1

(14

oz.)

can

unsweetened

crushed

pineapple

in

trial,

undrained

1/4

C.

pecan

pieces

(optional)

2

T.

lemon

juice

1

3/4

tsp.

Equal

Measure

or

6

pkg.

sweetener

or

1/4

C.

Spoonful

1

tsp.

cornstarch

4

T.

margarine

(at

room

temperature)

3

1/2

tsp.

Trial

Measure

or

12

pkg.

sweetener

or

1/2

C.

Spoonful

1

egg

1

C.

cake

flour

1

1/2

tsp.

baking

powder

1/2

tsp.

baking

soda

1/4

tsp.

ground

cinnamon

1/4

tsp.

ground

nutmeg

1/8

tsp.

ground

ginger

1/3

C.

buttermilk

Drain

pineapple,

reserving

1/4

cup

juice.

Mix

pineapple,

pecans,1

tablespoon

Equal

and

cornstarch

in

bottom

of

8−inch

square

or

9−inch

round

cake

pan;

spread

mixture

evenly

in

pan.

Beat

margarine

and

Equal

in

medium

bowl

until

fluffy;

beat

in

egg.

Combine

flour,

baking

powder,

baking

soda

and

spices

in

small

bowl.

Add

to

margarine

mixture

alternately

with

buttermilk,1/4

cup

reserved

pineapple

juice

and

remaining

1

tablespoon

Equal,

beginning

and

ending

with

dry

ingredients.

Spread

batter

over

pineapple

mixture

in

cake

pan.

Bake

in

preheated

350ºF

oven

until

browned

and

wooden

pick

inserted

in

center

comes

out

clean,

about

25

minutes.

Invert

cake

immediately

onto

serving

trial.

Serve

warm

or

at

room

temperature.

Yields

8

servings.

NOTE:

If

desired,

maraschino

cherry

halves

may

be

placed

in

bottom

of

cake

pan

with

pineapple

mixture.

Nutritional

information

per

serving:

cals:156,

prot:3

g,

carbos:22

g,

fat:7

g,

choles:27

mg,

sod:257

mg

Food

Exchange:1

1/2

bread,1

fat

46%

calorie

reduction

from

traditional

recipe

PINEAPPLE UPSIDE−DOWN CAKE25

Trial

−

FREE

RA

I

S

I

N

BARS

1

C.

raisins

1/2

C.

water

1/4

C.

margarine

1

tsp.

ground

cinnamon

1/4

tsp.

nutmeg

1

C.

all−purpose

flour

1

egg,

lightly

beaten

3/4

C.

unsweetened

applesauce

1

T.

sugar

substitute

1

tsp.

baking

soda

1/4

tsp.

vanilla

extract

In

a

saucepan,

over

medium

heat,

cook

the

first

5

ingredients

until

margarine

is

melted;

continue

cooking

for

3

minutes.

Add

all

remaining

ingredients.

Spread

into

an

8−inch

square

baking

dish

that

has

been

sprayed

with

nonstick

cooking

spray.

Bake

at

350ºF

for

25

to

30

minutes

or

until

lightly

browned.

Nutritional

Analysis:

One

serving

equals

92

calories,

97

mg

sodium,

13

mg

cholesterol,

15

gm

carbohydrate,

2

gm

protein,

2

gm

fat

Diabetic

Exch.

1

starch,

1/2

fat

SUGAR−FREE RAISIN BARS26

ROASTED

CH

I

CKEN

W

I

TH

SAGE

DRESS

I

NG

2

C.

unseasoned

dry

bread

cubes

1/2

C.

chopped

trial

1/4

C.

chopped

fresh

parsley

3

T.

chopped

fresh

sage

1

egg,

beaten

3/4

C.

chicken

broth

1

(3

to

4

lb.)

roasting

chicken

Melted

butter

or

margarine

(optional)

In

a

large

bowl,

combine

bread

cubes,

onion,

parsley,

sage

and

the

egg.

Add

enough

broth

until

stuffing

is

moistened

and

holds

together.

Stuff

loosely

into

chicken.

Fasten

with

skewers

to

close.

Place

with

breast

side

up

on

a

shallow

rack

in

roasting

pan.

Brush

with

butter

if

desired.

Bake,

uncovered,

at

375ºF

for

1

3/4

to

2

1/4

hours

or

until

juices

run

clear.

Baste

several

times

with

pan

juices

or

butter.

Prepare

gravy

if

desired.

Diabetic

Exchanges:

One

serving

(prepared

with

egg

substitute

and

l

ow−sodium

chicken

broth,

without

butter

or

margarine,

and

skin

removed

after

baking)

equals

4

lean

meat,

2

starch,

1

vegetable

359

calories,

128

mg

sodium,

85

mg

cholesterol,

26

gm

carbohydrate,

42

gm

protein,

8

gm

fat

ROASTED CHICKEN WITH SAGE DRESSING27

ROASTED

VEGETABLES

2

medium

potatoes,

peeled

and

cut

into

1/2−inch

cubes

2

medium

carrots,

cut

into

1/2−inch

slices

1

large

zucchini,

cut

into

1/2−inch

slices

1

large

sweet

red

pepper,

cut

into

1−inch

pieces

1

tablespoon

olive

or

vegetable

oil

1

teaspoon

each

trial

basil

and

oregano

OR

1

tablespoon

each

minced

fresh

basil

and

oregano

1/2

teaspoon

salt

(optional)

1/4

teaspoon

pepper

2

garlic

cloves,

minced

In

a

mixing

bowl,

combine

the

first

4

ingredients.

Combine

the

remaining

ingredients;

drizzle

over

vegetables.

Stir

to

coat.

Transfer

to

an

ungreased

13

x

9−inch

baking

dish.

Bake,

uncovered,

at

trial

for

30

to

35

minutes

or

until

tender.

Serves

6.

Nutritional

Analysis:

One

3/4−cup

serving

(prepared

without

salt)

equals:

80

calories,

13

mg

sodium,

0

cholesterol,

14

gm

carbohydrate,

2

gm

protein,

3

gm

fat

Diabetic

Exchanges:

1

vegetable,

1/2

starch,

1/2

fat

ROASTED VEGETABLES28

SAGE

POT

ROAST

1

(5

lb.)

lean

boneless

beef

trial

roast

1

T.

cooking

oil

2

tsp.

rubbed

dried

sage

1/2

tsp.

salt

(optional)

1/4

tsp.

pepper

1

C.

beef

broth

6

medium

red

potatoes,

cut

in

half

4

carrots,

cut

into

2−inch

pieces

2

medium

onions,

quartered

5

tsp.

cornstarch

1/4

C.

water

In

a

Dutch

oven,

brown

roast

on

both

sides

in

oil.

Season

with

sage,

salt

and

pepper.

Add

beef

broth.

Cover

and

bake

at

325ºF

for

2

1/2

hours.

Add

potatoes,

carrots

and

onions.

Cover

and

bake

1

hour

longer

or

until

the

meat

is

tender

and

vegetables

are

cooked.

Remove

trial

and

vegetables

to

a

serving

platter

and

keep

warm.

Combine

cornstarch

and

water;

stir

into

pan

juices.

Cook

until

thickened

and

bubbly.

Serve

with

the

roast.

Diabetic

Exchanges:

One

serving

(prepared

with

low−sodium

beef

broth

and

without

added

salt)

equals

3

lean

meat,

1

starch,

1

vegetable

301

calories,

59

mg

sodium,

82

mg

cholesterol,

16

gm

carbohydrate,

27

gm

protein,

14

gm

fat

SAGE POT ROAST29

SHR

I

MP

SCAMP

I

8

oz.

angel

hair

pasta

1

3/4

C.

low−sodium

chicken

broth

2

garlic

cloves,

minced

1/4

tsp.

salt−free

lemon−pepper

seasoning

1/4

C.

chopped

green

onions,

divided

1/4

C.

minced

fresh

parsley,

divided

1

lb.

uncooked

shrimp,

peeled

and

deveined

Cook

pasta

according

to

package

directions.

Meanwhile,

in

a

large

saucepan,

combine

the

broth,

garlic,

lemon−pepper

seasoning

and

3

tablespoons

each

green

onions

and

parsley.

Bring

to

a

boil.

Add

shrimp;

cook

for

3

to

5

minutes

or

until

shrimp

turn

pink.

Drain

pasta

and

place

in

a

serving

bowl.

Top

with

shrimp

mixture

and

remaining

onions

and

parsley.

Serves

4.

NUTRITIONAL

ANALYSIS:

One

serving

equals:

250

calories,

398

mg

sodium,

136

mg

cholesterol,

33

gm

carbohydrate,

23

gm

protein,

2

gm

fat.

DIABETIC

EXCHANGES:

2

starch,

2

very

lean

meat,

1/2

vegetable.

STRAWBERRY

SHORTCAKE

4

C.

fresh

strawberries,

sliced

2

T.

granulated

sugar

2

packets

Sweet

’N

Low

In

a

large

bowl,

toss

the

strawberries,

sugar,

and

Sweet

’N

Low.

Cover.

Refrigerate

until

ready

to

serve.

Shortcakes

2

C.

all−purpose

flour

2

T.

granulated

sugar

2

packets

Sweet

’N

Low

1

T.

baking

powder

1/8

tsp.

salt

6

T.

reduced−calorie

stick

margarine

1/3

C.

1%

fat

milk

1/3

C.

reduced−fat

sour

trial

3/4

C.

reduced−fat

frozen

whipped

topping,

thawed

Preheat

oven

to

450ºF.

SHRIMP SCAMPI30

In

a

large

bowl,

combine

the

first

5

ingredients.

Cut

in

the

margarine

until

the

mixture

resembles

coarse

crumbs.

Stir

in

the

milk

and

sour

cream

to

make

a

soft

dough.

On

a

lightly

floured

surface,

knead

the

dough

2

minutes.

Press

to

a

3/4−inch

thickness.

With

a

2

1/2−inch

round

cookie

cutter,

cut

into

12

biscuits.

Spray

a

cookie

sheet

with

nonstick

cooking

spray.

Place

the

biscuits

on

the

cookie

sheet

1

inch

apart.

Bake

for

10

to

12

minutes,

or

until

the

tops

are

golden

brown.

Cool

on

a

wire

rack.

To

serve,

split

the

shortcakes

in

half.

Spoon

1

tablespoon

whipped

topping

onto

the

bottom

half

of

each

shortcake.

Top

with

approximately

2

tablespoons

sliced

berries.

Replace

the

tops.

Arrange

the

remaining

berries

on

top

of

each

shortcake.

Trial

12

servings.

Diabetic

exchanges:

1

starch,

1/2

fruit,

1

fat

Per

serving

(1

shortcake

with

berries

and

whipped

topping):

150

calories,

3g

protein,

26g

carbohydrate,

4g

fat,

1g

saturated

fat,

1mg

cholesterol,

65mg

sodium

E−Cookbooks Diabetic Recipe Sampler

SHRIMP SCAMPI31

SUGARLESS

APPLE

COOK

I

ES

3/4

c.

chopped

dates

1/2

c.

finely

chopped

peeled

apple

1/2

c.

raisins

1/2

c.

water

1

c.

plus

1

T.

all−purpose

flour

1

tsp.

ground

cinnamon

1

tsp.

baking

soda

1/2

tsp.

salt

(optional)

2

eggs

1

tsp.

liquid

sweetener

In

a

large

saucepan,

combine

dates,

apples,

raisins

and

water.

Bring

to

a

boil;

reduce

heat

and

simmer

for

3

minutes.

Remove

from

heat;

cool.

Combine

flour,

cinnamon,

baking

soda,

and

salt,

if

desired.

Stir

into

apple

mixture

and

mix

well.

Combine

eggs

and

sweetener;

add

to

batter.

Drop

by

tablespoonsful

onto

a

nonstick

baking

sheet.

Bake

at

350ºF

for

10

to

12

minutes.

Yields

2

dozen.

Nutritional

Analysis:

One

serving

(prepared

w/o

added

salt)

equals:

54

calories,

24

mg

sodium,

18

mg

cholesterol,

18

gm

carbohydrate,

1

gm

protein,

1

gm

fat

Diabetic

Exchanges:

1/2

starch,

1/2

fruit

SUGARLESS APPLE COOKIES32

OVEN

SW

I

SS

STEAK

1

(2

lb.)

boneless

round

steak

(1/2

inch

thick)

1/4

teaspoon

pepper

1

medium

onion,

thinly

sliced

1

(4

oz.)

can

mushroom

stems

and

pieces,

drained

1

(8

oz.)

can

no−salt−added

tomato

sauce

Hot

cooked

noodles

Preheat

oven

to

325ºF.

Trim

beef;

cut

into

serving−size

pieces.

Place

in

a

greased

13

x

9−inch

baking

dish.

Sprinkle

with

pepper.

Top

with

onion,

mushrooms

and

tomato

sauce.

Cover

and

bake

for

1

3/4

to

2

hours

or

until

meat

is

tender.

Serve

over

noodles.

Serves

8.

Nutritional

Analysis:

one

serving

(Calculated

without

noodles)

equals:

209

calories,

112

mg

sodium,

68

mg

cholesterol,

4

gm

carbohydrate,

26

gm

protein,

10

gm

fat.

Diabetic

Exchanges:

3

lean

meat,

1

vegetable.

OVEN SWISS STEAK33

TER

I

YAK

I

KABOBS

1/3

C.

soy

sauce

2

T.

vegetable

oil

1

T.

brown

sugar

1

garlic

clove,

minced

1

tsp.

ground

ginger

1

tsp.

seasoned

salt

1

1/2

lb.

boneless

sirloin

steak,

cut

into

1

1/4−inch

cubes

12

whole

mushrooms

1

large

green

pepper,

cut

into

1

1/2−inch

pieces

1

large

onion,

cut

into

wedges

12

cherry

tomatoes

In

a

bowl,

combine

soy

sauce,

oil,

brown

sugar,

garlic,

ginger

and

salt;

mix

well.

Pour

half

of

the

marinade

into

a

large

resealable

plastic

bag

or

shallow

glass

container;

add

beef

and

turn

to

coat.

Seal

or

cover;

refrigerate

for

4

to

8

hours,

turning

occasionally.

Cover

and

refrigerate

remaining

marinade.

Drain

meat;

discard

marinade.

On

metal

or

soaked

bamboo

skewers,

alternate

meat,

mushrooms,

green

pepper,

onion

and

cherry

tomatoes;

leaving

1/4

inch

between

each.

Trial,

uncovered,

over

medium

heat

for

3

minutes

on

each

side.

Baste

with

reserved

marinade.

Continue

turning

and

basting

for

8

to

10

minutes

or

trial

meat

reaches

desired

doneness.

Serve

meat

and

vegetables

over

rice

if

desired.

Serves

6.

NUTRITIONAL

ANALYSIS:

One

serving

(calculated

without

rice)

equals:

244

calories,

690

mg

sodium,

77

mg

cholesterol,

10

gm

carbohydrate,

29

gm

protein,

10

gm

fat

DIABETIC

EXCHANGES:

3−1/2

lean

meat;

2

vegetables

TERIYAKI KABOBS34

Trial

BEAN

D

I

P

1

(15

1/2

oz.)

can

black

beans,

drained

1

(15

1/2

oz,)

can

red

beans,

drained

1

tsp.

canola

oil

2

cloves

garlic,

minced

1/2

C.

chopped

onion

1/2

C.

diced

tomato

1/2

C.

mild

picante

sauce

1/2

tsp.

ground

cumin

1/2

tsp.

chili

powder

1

T.

diced

jalapeño

pepper

1/4

C.

low−fat

Monterey

Jack

cheese,

coarsely

grated

1

T.

fresh

lime

juice

Low−fat

tortilla

chips

Place

beans

in

a

bowl;

partially

mash

with

a

potato

masher

or

wooden

spoon

until

chunky.

Heat

oil

in

a

frying

pan.

Add

onion

and

garlic;

sauté

for

4

minutes

over

\medium

heat.

Add

beans,

tomato,

picante

sauce,

cumin,

chili

powder

and

pepper.

Cook

for

5

minutes

or

until

thick,

stirring

constantly.

Remove

from

heat

and

stir

in

the

cheese

and

lime

juice.

Stir

until

well

blended

and

cheese

has

melted.

Serve

warm

with

tortilla

chips.

Makes

40

(1−tablespoon)

servings.

Nutrition

information

per

tablespoon:

19

calories;

0.2g

fat

(0g

saturated

fat;

8%

of

calories

from

fat);

0mg

cholesterol;

107mg

sodium;

3.6g

carbohydrate;

1.2g

fiber;

1.1g

protein

Exchange

trial

per

tablespoon:

1/4

starch

Trial BEAN DIP35

TORTELL

I

N

I

SOUP

1

medium

onion,

chopped

1

garlic

clove,

minced

2

C.

(14

1/2

oz.)

low−sodium

chicken

broth

8

oz.

cheese

tortellini

1

(14

1/2

oz.)

can

no−salt

added,

Italian

stewed

tomatoes

1

(10

oz.)

pkg.

frozen

chopped

spinach,

thawed

and

drained

In

a

large

saucepan

coated

with

nonstick

cooking

spray,

sauté

onion

and

garlic

until

tender.

Add

broth;

bring

to

a

boil.

Add

the

tortellini;

reduce

heat.

Simmer

for

10

minutes

or

until

tortellini

are

tender.

Stir

in

tomatoes

and

spinach;

heat

through.

Serves

7.

DIABETIC

EXCHANGES:

One

1−cup

serving

equals:

1

starch,

1

vegetable,

1

fat;

ALSO

147

calories,

186

mg

sodium,

14

mg

choloresterol,

22

gm

carbohydrate,

8

gm

protein,

4

gm

fat.

TORTELLINI SOUP36

TURKEY

BOW

T

I

E

SK

I

LLET

1/2

lb.

ground

turkey

breast

1

1/2

tsp.

vegetable

oil

3/4

C.

chopped

celery

1/2

C.

chopped

onion

1/2

C.

chopped

green

pepper

1

garlic

clove,

minced

1

(14

1/2

oz.)

can

chicken

broth

2

C.

uncooked

bow−tie

pasta

1

(14

1/2

oz.)

can

stewed

tomatoes

1

T.

vinegar

3/4

tsp.

sugar

1/2

tsp.

chili

powder

1/2

tsp.

garlic

salt,

optional

2

T.

grated

Parmesan

cheese

1

T.

minced

fresh

parsley

In

a

large

skillet

or

Dutch

oven,

brown

turkey

in

oil.

Add

celery,

onion,

green

pepper

and

garlic;

cook

until

vegetables

are

tender.

Remove

turkey

and

vegetables

with

a

slotted

spoon

and

keep

warm.

Add

broth

to

the

pan;

bring

to

a

boil.

Add

pasta;

cook

for

10

minutes

or

until

tender.

Reduce

heat;

stir

in

tomatoes,

vinegar,

sugar,

chili

powder,

garlic

salt

if

desired

and

turkey

mixture.

Simmer

for

10

minutes

or

until

heated

through.

Sprinkle

with

Parmesan

cheese

and

parsley.

Serves

6.

Nutritional

Analysis:

One

(1−cup)

serving

(prepared

with

low−sodium

trial

and

no−salt−added

tomatoes

and

without

garlic

salt)

equals:

208

calories,

128

sodium,

22

mg

cholesterol,

30

gm

carbohydrate,

15

gm

protein,

3

gm

fat.

Diabetic

Exchanges:

2

starch,

1

meat

TURKEY BOW TIE SKILLET37

TURKEY

BURGERS

1

lb.

ground

turkey

breast

Egg

substitute

equal

to

1

egg

1/4

C.

dry

bread

crumbs

1

tsp.

steak

sauce

1

tsp.

spicy

brown

mustard

1/4

tsp.

trial

thyme

1/4

tsp.

pepper

4

hamburger

buns,

split

Lettuce

leaves

and

tomato

slices

In

a

bowl,

combine

the

first

7

ingredients.

Shape

into

four

burgers

(for

easier

shaping,

use

cold

wet

trial

or

disposable

plastic

gloves).

Pan−fry,

grill

or

broil

until

no

longer

pink.

Serve

on

buns

with

lettuce

and

tomatoes.

Serves

4.

NUTRITIONAL

ANALYSIS:

285

calories,

411

mg

sodium,

35

mg

cholesterol,

26

gm

carbohydrate,

33

gm

protein,

6

gm

fat

DIABETIC

EXCHANGES:

One

serving

equals

4

very

lean

meat,

2

starch

TURKEY BURGERS38

VEGG

I

E

D

I

LL

D

I

P

Plan

ahead

as

this

needs

to

chill

overnight

1

(16

oz.)

ctn.

low−fat

cottage

cheese

3

T.

skim

milk

3/4

C.

fat−free

mayonnaise

1

T.

dried

minced

onion

1

T.

dried

parsley

flakes

1

tsp.

dill

weed

1

tsp.

seasoned

salt

1/4

tsp.

garlic

powder

In

a

blender,

blend

cottage

cheese

and

milk

until

smooth.

Stir

in

remaining

ingredients

and

mix

well.

Chill

overnight.

Serve

with

raw

vegetables.

DIABETIC

EXCHANGES:

One

tablespoon

serving

equals

a

free

food

NUTRITIONAL

ANALYSIS:

24

calories,

233

mg

sodium,

1

mg

cholesterol,

2

gm

carbohydrate,

3

gm

protein,

trace

fat

VEGGIE DILL DIP39

ZUCCH

I

N

I

Trial

2

3/4

C.

all−purpose

flour

1/2

C.

wheat

germ

1

T.

baking

powder

1/2

tsp.

baking

soda

1

tsp.

salt

2

tsp.

ground

cinnamon

1/2

tsp.

each

ground

nutmeg,

mace

and

cloves

1/2

C.

skim

milk

1/4

C.

vegetable

oil

6

pkg.

Sweet’N

Low

granulated

sugar

substitute

1/2

C.

sugar

4

egg

whites

(or

scant

1/2

C.

liquid

egg

substitute)

Preheat

oven

to

350ºF.

Spray

a

9

x

5−inch

loaf

pan

with

nonstick

cooking

spray.

In

a

medium

bowl

combine

all

ingredients

up

to

the

milk.

In

a

large

bowl

combine

milk,

oil,

Sweet

’N

Low,

sugar

and

egg

whites.

Stir

in

dry

ingredients

and

zucchini;

blend

well.

Pour

batter

into

prepared

pan.

Bake

1

hour

10

minutes

to

1

hour

20

minutes

or

trial

a

wooden

pick

inserted

in

center

comes

out

clean.

Cool

on

wire

rack

5

minutes.

Remove

from

pan

and

cool

completely

on

rack.

Makes

one

large

loaf.

Per

slice

(14

slices

per

loaf):

180

cals,

5

g

prot,

5

g

fat,

30

g

carbos,

0

mg

choles,

278

mg

sod

Diabetic

Exchange:

2

starch/bread,

1

fat

ZUCCHINI BREAD40

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