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Biscuits


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It's actually a Greek recipe called "Koulourakia tou paska" meaning they are made for pasta with the cake which is actually like a muffin, but I used shapes for children to make my little girls eat (which I didn't succeed with. little!)

  • 250 gr butter
  • 250 gr sugar
  • 700 gr flour
  • 2 yolks
  • 1 cup olive oil
  • 1 cup milk
  • 1 cup juice from a squeezed orange
  • orange peel
  • 1 baking powder

Servings: -

Preparation time: less than 60 minutes

RECIPE PREPARATION Biscuits:

Mix the flour with the baking powder separately, then in a bowl mix the melted butter with the sugar, oil, milk, orange peel and orange juice. Separately beat the two yolks a little and then add them to the composition. Put the flour a little and mix with the mixer until it thickens then knead by hand. We make the desired shapes and place them in the tray then grease them with another yolk mixed with a little milk (if we want the biscuits to shine a little, grease them only with the egg white). Bake for about 25-30 minutes in a preheated oven at 180C (in my oven I make them at 160C, so it depends on each oven)


FOR THE PUPPET AND NOT ONLY RECIPES FOR DIABETES

8 oz. pkg. nonfat cream cheese, softened
3 tbsp. chopped green onion
1 & ampfrac12 cups cooked chicken breast cuts
2 tbsp. nonfat sour cream
1 tsp. dried dill
4 (10 inch) low-fat flour tortillas
1 & ampfrac12 cups fresh spinach
Nonfat ranch salad dressing or salsa
(not included in nutritional information)

Combine cream cheese, onion, chicken, sour cream and dill in medium bowl mix until blended. Spread & ampfrac14 cup filling on each tortilla place spinach leaves on top, leaving about & ampfrac12 inch border. Roll tortllas tightly and wrap in plastic wrap. Refrigerate at least 1 hour before serving. Slice and serve with nonfat ranch dip or sauce.

Nutrition for Serving
Calories 120
Carb Choices: 1
Exchanges: 1 & ampfrac12 meat, 1 & ampfrac12 starch, 1 vegetable

Fat 2 g
Carbohydrates 15 g
Protein 11 g
Cholesterol 11 mg
Dietary Fiber 1 g
Sodium 158 mg

*************************************************************
Breaded Trout with Almonds
Serves: 4
Source: Cook Once, Eat For A Week
by Jyl Steinback

1 tbsp. lemon juice
Lemon pepper to taste
& ampfrac14 cup egg substitute
1 & ampfrac12 lbs. rainbow trout fillets
& ampfrac12 cup seasoned bread crumbs
2 tbsp. sliced ​​almonds

Spray shallow baking dish with cooking spray. Combine lemon juice, lemon pepper and egg substitute in small bowl. Dip fillets in lemon mixture and roll in bread crumbs to coat. Arrange in a single layer in a baking dish and sprinkle with sliced ​​almonds. Cover and refrigerate up to several hours. Preheat oven to 400 ° F. Bake fish fillets 10 minutes, until fish is opaque and flakes easily with a fork.

Nutrition for Serving
Calories 227
Carb Choices: 1
Exchanges: 5 very lean meat, & ampfrac12 starch, 1 fat

Fat 8 g
Carbohydrates 21g
Protein 39 g
Cholesterol 96 mg
Dietary Fiber 1 g
Sodium 158 mg

# 2 dark angel

Diabetes Recipes - Holiday

Serves: 6
Source: The Fat Free Living 2 Cookbook
by Jyl Steinback

16 oz. canned pumpkin
& ampfrac12 cup evaporated skim milk
& ampfrac12 cup sugar
3 large egg whites, lightly beaten
2 tsp. ground pie spice
1 tbsp. flour

Combine all ingredients in a microwave-safe dish and beat until smooth. Microwave, uncovered, for 5 minutes on high, stirring often. Turn microwave to medium and cook an additional 12 15 minutes, or until the center is almost set. Let pumpkin "pie" stand 10 minutes to set.

Exchanges: 1 & ampfrac12 starch
Nutrition for Serving:
Calories 119
Carbohydrates 27 g
Protein 5 g
Cholesterol & lt1 mg
Dietary Fiber 2 g
Sodium 27 mg

Yield: 9 cups (9 servings)
Source: "The New Family Cookbook for People with Diabetes"

- 2 large leeks, well washed and thinly sliced, white parts only
- 2 large or 3 medium potatoes, peeled and sliced
- 6 cups Homemade Chicken Broth
OR canned reduced-sodium chicken broth
- 1 cup fat-free evaporated milk
- 1/2 teaspoon salt
- 1/4 teaspoon white pepper
- 1 tablespoon minced chives,
OR 1 tablespoon minced green onion tops, for garnish

In a large saucepan, combine the leeks, potatoes, and broth.
Cook, covered, over medium heat until the vegetables are
tender, about 30 minutes.

Puree through a food mill, food processor, or in a
blender in batches, until smooth. Chill.

Stir in the evaporated skim milk, salt, and pepper.
Garnish the soup with chives at serving time.

Nutritional Information Per Serving (1 cup):
Calories: 83, Fat: 2 g, Cholesterol: 1 mg, Sodium: 235 mg,
Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 5 g
Diabetic Exchanges: 1 Starch

FLUFFY HIGH-FIBER, LOW-FAT PANCAKES

Yield: 8 pancakes (4 servings)
Source: "The New Family Cookbook for People with Diabetes"

- 1 cup low-fat (1 percent fat) buttermilk
- 1/2 cup quick-cooking rolled oats
- 2/3 cup miller's bran (unprocessed, uncooked wheat bran)
- 1 large egg, or 1/4 cup egg substitute
- 1/4 cup whole wheat flour
- 2 teaspoons sugar
- 3/4 teaspoon baking soda
- 1/4 teaspoon salt

Combine the buttermilk, oats, and bran in a large bowl. Let
stand 5 minutes. Add the egg and beat until blended.

In a small bowl, mix the whole wheat flour, sugar, baking
soda, and salt until blended. Add to the bran mixture and
blend until all the flour is moistened.

Prepare a hot skillet or griddle with non-stick pan spray.
Pour in about 1/4 cup batter for each pancake. Cook about
3 minutes, or until bubbles form on the top and the edges
are dry. Turn and cook the pancakes about 2 minutes more.

Nutritional Information Per Serving (2 pancakes):
Calories: 136, Fat: 3 g, Cholesterol: 55 mg, Sodium: 462 mg,
Carbohydrate: 24 g, Dietary Fiber: 7 g, Sugars: 6 g, Protein: 8 g
Diabetic Exchanges: 1-1 / 2 Starch, 1/2 Fat

FRESH TOMATO AND CUCUMBER SAUCE WITH ROASTED TURKEY

Yield: 4 servings
Source: "Express Lane Diabetic Cooking" by Robyn Webb

- 2 cups halved cherry tomatoes
- 1 cup diced cucumber
- 2 tablespoons sliced ​​green onion
- 1 teaspoon minced garlic
- 1/2 teaspoon sugar
- 2 teaspoons red wine vinegar
- 1 teaspoon dry oregano
- 1 teaspoon minced fresh cilantro
- 1/4 teaspoon salt
- 1/4 teaspoon fresh ground black pepper
- 1 pound sliced ​​roasted turkey breast

Combine all the salsa ingredients and place in the
refrigerator to chill for 1 hour. Serve the salsa with
slices of hot or cold roasted turkey breast.

Nutritional Information Per Serving (4 ounces turkey, 2/3 cup sauce):
Calories: 179, Fat: 1 g, Cholesterol: 92 mg, Sodium: 215 mg,
Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 35 g
Diabetic Exchanges: 1 Vegetable, 4 Very Lean Meat

WARM TURKEY AND WHITE BEAN SALAD

Yield: 4 servings
Source: "Express Lane Diabetic Cooking" by Robyn Webb

- 1 tablespoon olive oil
- 2 cloves garlic, crushed (used to flavor pan)
- 1 cup sliced ​​mushrooms
- 1/2 pound cooked turkey breast, cubed
- 1 cup sliced ​​roasted red peppers from jar
- 1/2 cup sliced ​​green onions
- 1 cup frozen cut green beans, thawed
- 1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
- 2 tablespoons red wine vinegar
- 2 tablespoons prepared pesto
- 1 small head romaine lettuce, torn into small pieces

In a skillet over medium-high heat, heat oil. Add
crushed garlic and sauté for 1 minute. Remove the garlic
from the skillet and discard.

Add mushrooms and sauté for 2-3 minutes. Add turkey and
sauté for 2 minutes. Add peppers, onions, and beans and
cook 2 minutes. Add vinegar and pesto and heat thoroughly.
Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving (1-3 / 4 cups)
Calories: 256, Fat: 8 g, Cholesterol: 26 mg, Carbohydrate: 28 g,
Dietary Fiber: 8 g, Sugars: 6 g, Protein: 21 g
Diabetic Exchanges: 1-1 / 2 Starch, 1 Vegetable, 2 Lean Meat

PEANUT BUTTER-COCONUT-RAISIN GRANOLA BARS

Yield: 25 bars
Source: "America's Everyday Diabetes Cookbook" by Katherine E. Younker

- 1-1 / 3 cups rolled oats
- 2/3 cup grapes
- 1/2 cup bran flakes
- 1/3 cup unsweetened coconut
- 3 tablespoons chocolate chips
- 2 tablespoons chopped pecans
- 1 teaspoon baking soda
- 1/4 cup peanut butter
- 1/4 cup brown sugar
- 3 tablespoons margarine or butter
- 3 tablespoons honey
- 1 teaspoon vanilla

Preheat oven to 350 degrees F. Spray a 9-inch square
pan with vegetable spray.

Put rolled oats, grapes, bran flakes, coconut,
chocolate chips, pecans, and baking soda in bowl.
Combine until well mixed.

In small saucepan, whisk together peanut butter,
brown sugar, margarine, honey and vanilla over medium
heat for approximately 30 seconds or just until sugar
dissolves and mixture is smooth. For over dry
ingredients and stir to combine. Press into prepared
pan and bake for 15 to 20 minutes or until browned.
Let cool completely before cutting into bars.

Nutritional Information Per Serving (1 bar):
Calories: 97, Fat: 5 g, Carbohydrate: 13 g, Fiber: 1 g,
Protein: 2 g, Sodium: 77 mg, Cholesterol: 0 mg
Diabetic Exchanges: 1/2 Fruit, 1/2 Other Carbohydrate, 1 Fat

# 3 dark angel

Diabetic Recipes - Dinner Main Course

Source: Diabetic Cooking, January / February 2004

2 teaspoons olive oil
1/2 cup plus 2 tablespoons fat-free reduced-sodium chicken broth, divided
2 cups sliced ​​mushrooms
1 cup diced red bell pepper
1/2 cup chopped onion
1/2 cup chopped celery
2 tablespoons all-purpose flour
1/2 cup fat-free half-and-half
2 cups cubed cooked chicken tenders
1 teaspoon minced, fresh dill
1/2 teaspoon salt
1/4 teaspoon black pepper
2 reduced-fat refrigerated crescent rolls

1. Heat oil and 2 tablespoons chicken broth in medium saucepan. Add mushrooms, bell pepper, onion and celery. Cook 5 to 7 minutes or until vegetables are tender, stirring frequently.
2. Stir in flour cook 1 minute. Stir in remaining 1/2 cup chicken broth cook and stir until liquid thickens. Reduce heat and stir in half-and-half. Add cooked chicken, dill, salt and pepper.
3. Preheat oven to 375 ° F. Spoon mixture into greased 1-quart casserole. Roll out crescent rolls and place on top of chicken mixture.
4. Bake pot pie 15 to 20 minutes or until topping is golden and filling is bubbly. Serve with leafy green salad, if desired.

Note: To make 2 cups cubed cooked chicken, simmer 1 pound chicken tenders in 2 cups fat-free reduced-sodium chicken broth about 15 minutes or until meat is no longer pink in center. Cool and cut into cubes.

Dietary Exchanges: 1 Starch, 3 Lean Meat, 2 Vegetable

Nutrients For Serving
Calories: 286
Horse. from Fat: 27%
Total Fat: 8g Sat. Fat: 2g
Carb .: 25g
Protein: 26g
Chol: 54 mg
Sodium: 740mg
Fiber: 2g

Southwestern Turkey Shepherd's Pie

Source: Diabetic Cooking, January / February 2004

Nonstick vegetable cooking spray
1 pound ground turkey
1 1/2 cups chunky fat-free salsa, medium or spicy, well drained
1/2 teaspoon ready to use crushed garlic
4 servings instant mashed potatoes prepared according to package directions (see note) 1/4 teaspoon chili seasoning powder (optional)
Additional salsa, optional garnish

1. Preheat oven to 400 ° F. Lightly coat 91/2-inch round glass baking dish with
cooking spray. Place turkey in dish. Add salsa and mix thoroughly with turkey.
2. Add garlic to prepared potatoes and mix well. Spoon potatoes onto turkey-salsa mixture in 6 mounds. Spread potatoes to cover surface completely.
3. Score potatoes in a crosshatch pattern using tines of a fork. Spray top lightly with cooking spray. Bake for 30 minutes. Remove from oven and let rest for 5 minutes.
4. To serve, sprinkle casserole with chili seasoning powder. Cut into 6 wedges. Garnish with additional salsa.

Serving suggestion: Serve with a leafy green salad and reduced-fat or fat-free salad dressing or steamed vegetables such as broccoli and cauliflower.

Note: Substitute 1 tablespoon olive oil for the butter or margarine specified on the box, and substitute skim milk or unsweetened soymilk for the milk specified. Be sure to read the nutritional label and choose instant potatoes without added fat, especially hydrogenated fats.

Dietary Exchanges: 1 starch, 2 meat, 1 fat

Nutrients per serving:
Cal: 225
Cal from fat: 39%
Total fat: 10g
Sat.fat: 2g
Carb .: 17g
Protein: 17g
Chol .: 60 mg
Sodium: 642 mg
Fiber: 2g

Source: Diabetic Cooking, January / February 2004

2 boneless skinless chicken breast halves (about 4 ounces each)
1 teaspoon canola oil
1 medium onion, chopped
1/2 medium bell pepper, chopped
1 teaspoon chopped garlic
1 cup GUILTLESS GOURMET & ampreg Salsa (Roasted Red Pepper or Southwestern Grill)
1/2 cup low-fat sour cream, divided
Nonstick cooking spray
1 cup (3 1/2 ounces) crushed GUILTLESS GOURMET & ampreg Unsalted Baked Tortilla Chips

Cut chicken into 1-inch cubes. Heat oil in large skillet over medium-high heat until hot. Add chicken cubes, onion, pepper and garlic. Cook and stir about 5 to 10 minutes or until chicken turns white and onion is translucent. Remove from heat.

Combine 1/2 cup salsa and 1/4 cup sour cream in small bowl until blended. Stir salsa mixture into chicken mixture.

Preheat oven to 325 ° F. Coat 2-quart glass casserole dish with cooking spray. Sprinkle 1/2 cup crushed chips into prepared casserole dish. Spread chicken mixture over crushed chips. Top with remaining crushed chips, then with remaining 1/2 cup salsa.

Bake 30 minutes or cover with plastic wrap and microwave on HIGH (100% power) 12 minutes or until heated through. Let stand 5 minutes before serving. To serve, divide mixture among 4 serving plates. Top each serving with a dollop of remaining 1/4 cup sour cream.

Dietary Exchanges:
1 Starch, 2 Lean Meat, 2 Vegetable

Nutrients For Serving:
Cal .: 250
Cal from fat: 23 %%
Total Fat: 6g
Sat Fat: 3g
Carb .: 29g
Protein: 17g
Chol .: 45mg
Fiber: 2g
Sodium: 433 mg

Shrimp and Chicken Paella

Source: Diabetic Cooking, January / February 2004

Vegetable nonstick cooking spray
1 bag (from 14 ounce box) precooked rice, about & ampfrac34 cup
2 cans (14.5 ounces each) low sodium diced tomatoes
& ampfrac12 tsp ground turmeric (or 1 tsp saffron threads)
1 pkg (12 ounces) frozen, tail office, deveined, cooked shrimp (about 3 cups), defrosted
2 chicken tenders (about 4 ounces) cut into bite-size chunks
1 cup frozen green peas, defrosted

Preheat oven to 400 degrees. Lightly coat an 8 x 8-inch glass baking dish with cooking spray. Empty bag of rice into baking dish, and shake to distribute evenly. Empty 1 can of tomatoes with juice over the rice, and sprinkle tumeric over tomatoes. Add shrimp and chicken, distributing evenly. Add peas. Drain second can of tomatoes discard juice. Distribute tomatoes over shrimp and chicken. Cover casserole with a 9-inch square piece of waxed paper. Bake for 30 minutes. Remove from oven and let rest, covered, for 5 minutes. To serve, spoon 1 cup of paella into a shallow, rimmed soup bowl.

Dietary Exchanges:
1 Starch
2 Meats
1 Vegetable

Nutrients For Serving:
175 Calories
7% Calories from Fat
1 gram Total Fat
1 gram Saturated Fat
19 grams Carbohydrates
19 grams Protein
97 mg Cholesterol
152 mg Sodium
2 grams Fiber

# 4 dark angel

Diabetic Recipes - Casseroles and One-Dish Dinners

Source: Diabetic Cooking, Publications International, Ltd.

Diabetes doesn't have to mean an end to good eating, at least not anymore. Complete with nutritional information, all the scrumptious recipes included in Diabetic Cooking can easily fit into a variety of meal plans. So put an end to bland and boring foods-forever!

Broccoli, Chicken and Rice Casserole

1 box Uncle Ben's Chef's Recipe Broccoli Rice Au Gratin SupremeTM
2 cups boiling water
4 boneless, skinless chicken breasts (about 1 lb)
1/4 tsp garlic powder
2 c frozen broccoli
1 c (4 oz) reduced-fat shredded Cheddar cheese

Heat oven to 425 degrees. In 13x 9-inch baking pan, combine rice and contents of seasoning packet. Add boiling water, mix well. Add chicken sprinkle with garlic powder. Cover and bake 30 minutes. Add broccoli and cheese continue to bake, covered, 8 to 10 minutes or until chicken is no longer pink in center.

Dietary Exchanges:
1 1/2 Starch, 1 Vegetable, 4 Lean Meat

Nutrients For Serving:
353 Calories
24% Calories from Fat
10 g Total Fat
5 g Saturated Fat
31 g Carbohydrate
37 g Protein
3 g Dietary Fiber
87 Mg Cholesterol
778 mg Sodium

Chicken and Vegetable Tortilla Roll-Ups

1 lb boneless skinless chicken breasts, cooked
1 c chopped broccoli
1 c diced carrots
1 can (10 3/4 oz) condensed cream of celery soup, undiluted
1/4 c reduced-fat (2%) milk
3 tbsp dry sherry
1/2 c grated Parmesan cheese
6 (10-inch) flour tortillas

Preheat oven to 350 degrees. Cut chicken into 1-inch pieces set aside. Combine broccoli and carrots in a 1-quart microwavable dish. Cover and microwave at HIGH 2 to 3 minutes or until vegetables are crisp-tender set aside. Combine soup milk and sherry in small saucepan cook and stir over medium heat 5 minutes. Stir in Parmesan cheese, chicken, broccoli and carrots. Cook 2 minutes or until cheese is melted. Remove from heat. Spoon 1/4 c chicken mixture onto each tortilla. Roll up and place seam-side-down in 13 x 9-inch baking dish coated with nonstick cooking spray. Bake, covered, 20 minutes or until heated through.

Dietary Exchanges:
2 Starch, 2 Lean Meat, 1/2 Fat

Nutrients For Serving:
285 Calories
27% Calories from Fat
8 g Total Fat
3 g Saturated Fat
25 g Carbohydrate
25 g Protein
3 g Dietary Fiber
51 mg Cholesterol
714 mg Sodium

Impossibly Easy Salmon Pie

1 can (7 1/2 oz) salmon packed in water, drained and deboned
1/2 c grated Parmesan cheese
1/4 c sliced ​​green onions
1 jar (2 oz) chopped pepper, drained
1/2 c 1% low-fat cottage cheese
1 tbsp lemon juice
1 1/2 c low-fat (1%) milk
3/4 c reduced-fat baking and pancake mix
2 whole eggs
2 egg whites or 1/4 c egg substitute
1/4 tsp salt
1/4 tsp dried dill weed
1/4 tsp paprika (optional)

Preheat oven to 375 degrees. Spray 9-inch pie plate with nonstick cooking spray. Combine salmon, Parmesan cheese, onions and pepper in prepared pie plat set aside. Combine cottage cheese and lemon juice in blender or food processor container blend until smooth. Add milk, baking mix, whole eggs, egg whites, salt and dill blend 15 seconds. Pour over salmon mixture. Sprinkle with paprika, if desired. Bake 35 to 40 minutes or until lightly golden and knife inserted halfway between center and edge comes out clean. Cool 5 minutes before serving. Garnish as desired.

Dietary Exchanges:
1 Starch, 2 Lean Meat

Nutrients For Serving:
192 Calories
27% Calories from Fat
6 g Total Fat
2 g Saturated Fat
19 g Carbohydrate
0 g Dietary Fiber
16 g Protein
75 mg Cholesterol
656 mg Sodium

Chicken Ricotta Enchiladas

1/8 tsp garlic powder
1/8 tsp black pepper
1 lb chicken tenders
nonstick cooking spray
1 c reduced-fat ricotta cheese
2 tbsp finely chopped green onion
8 (6-inch) corn tortillas
1/4 c fat-free reduced-sodium chicken broth
1 large tomato, chopped
1/2 c chipotle salsa or other salsa
1/2 c (2 oz) shredded reduced-fat mozzarella cheese
fresh parsley or cilantro for garnish (optional)

Preheat oven to 450 degrees. Combine garlic powder and pepper in small bowl sprinkle evenly over chicken. Spray large nonstick skillet with cooking spray heat over medium-high heat. Add chicken cook, without stirring, 4 minutes or until golden. Turn chicken cook 4 minutes more or until no longer pink in center. Combine ricotta and green onion in small bowl mix well. Spray 13x9x2-inch baking dish with cooking spray set aside. Spray large skillet with cooking spray heat over medium heat. Heat tortillas one at a time just until soft, about 15 seconds per side. Spread ricotta mixture across middle of warm tortillas place chicken on top. Roll up tortillas place scam-side-down in baking dish. Drizzle chicken broth evenly over top. Combine tomato and sauce. Spoon over enchiladas top with cheese. Cover with foil bake 15 minutes or until enchiladas are heated through and cheese is melted. Garnish with parsley or cilantro, if desired.

Dietary Exchanges:
1 1/2 Starch, 1 Vegetable, 4 Lean Meat

Nutrients For Serving:
367 Calories
21% Calories from Fat
8 g Total Fat
3 g Saturated Fat
32 g Carbohydrate
1 g Dietary Fiber
39 g Protein
77 mg Cholesterol
763 mg Sodium

# 5 dark angel

Chicken Barley Soup (Low Cal)

3 lb chicken, cut into pieces
1/2 c finely chopped carrot
1/2 c uncooked barley
1/2 c chopped fresh parsley
9 c water
1 tbsp salt
2 tbsp lemon juice
1/2 tsp pepper, freshly ground
3 celery stalks with leaves
1/4 tsp celery seed
1 small onion
1 1/2 c green beans cut, fresh
1/2 c chopped onion

Place chicken, water, leaves from celery and small onion in a large saucepan. (Reserve celery stalks.) Cover saucepan and bring to a boil. Reduce heat and simmer 1 1/2 hours until chicken is tender. Remove chicken. Next strain broth into a bowl. Chill until fat sets on top. Remove fat. Remove skin and bones from chicken, discard. Cut chicken into bite-sized pieces, set aside. (Note: if you want less than 8 servings, freeze extra broth and chicken separately in meal-sized portions.) Return broth to saucepan. Chop reserved celery stalks, and add to broth with chopped onion, carrot, parsley, barley, lemon juice, and seasonings. Cover and simmer 20 minutes. Add fresh green beans and chicken. Continue cooking 15 minutes or until beans are tender.

Makes 8 servings
Each serving = 1 1/2 cups

Dietary Exchanges:
1 Fruit & Vegetable
2 Protein

Nutrients For Serving:
145 Calories
11 g Carbohydrate
14 g Protein
5 g Fat

3 lbs chicken pieces
1 pinch pepper
8 c water
1 bay leaf
1/2 c celery with leaves, chopped
1/4 tsp celery seeds
1/4 c fresh parsley leaves, chopped
1/2 c rice, uncooked
1 small onion
1 c carrots, diced

Simmer the chicken in the water with the celery, parsley, onion, pepper, bay leaf and celery seeds for 4 hours in a slow cooker or one hour over low heat on the stove.Drain the chicken broth and remove chicken pieces. (Discard bay leaf.) Bone the chicken and chop into bite-size pieces. Combine the broth, chicken, rice and carrots in a saucepan and continue cooking for 30 to 40 minutes or until the rice is tender.

Dietary Exchanges:
3 Lean Meat
1/2 Bread Exchange

Nutrients For Serving:
287 Calories
11 grams Carbohydrate
29 grams Protein
10 grams Fat
219 mg Sodium
307 mg Potassium
88 mg Cholesterol

16 ounces tomatoes, canned
1/2 c onion, chopped
2 tbsp tomato paste
1 1 / 2c chicken broth
1 bay leaf
1/2 tsp salt
1/8 tsp pepper
3/4 c evaporated skim milk
1 tbsp parsley, chopped

Cut tomatoes into bite-sized pieces and place with tomato liquid in a saucepan. Add onions, tomato paste, chicken broth, bay leaf, salt, and pepper. Bring to a boil, then simmer uncovered for 5 minutes. Remove bay leaf. Cool about 15 minutes, then turn into blender or food processor fitted with steel blade. Cover and blend at low speed until well mixed. Meanwhile, heat milk, but do not allow it to boil or burn. Combine tomato mixture and hot milk. Simmer, stirring constantly, until hot enough to serve. Garnish with parsley.

Dietary Exchanges:
1 Vegetable
1/2 Carbohydrate

Nutrients For Serving:
74.3 calories, 0.5 grams fat, 6% calories from fat
If 2% low-fat evaporated milk is used: 89 calories, 2 grams fat

1 1/2 c fine chop cooked vegetables
2 tbsp 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, and / or 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.

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.

Dietary Exchanges:
1 Skim Milk
1 Fat

Nutrients For Servings:
121 Calories
12 grams Carbohydrate
5 grams Protein
6 grams Fat
1099 mg Sodium

1 tbsp margarine, liquid
1/2 c onion, chopped
10 oz whole kernel corn, including liquid
1 c sweet red pepper
1 tsp red pepper flakes
1/4 tsp salt
4 c chicken broth
1/4 tsp ground white pepper, fresh
17 oz creamed corn

Melt margarine in a large saucepan. Sautee onion, sweet pepper and red pepper flakes until tender. Stir occasionally, about 2 minutes. Stir in chicken broth and both cans of corn. Continue cooking until very hot. Add salt and pepper and serve immediately.

Low-Sodium Diets: Omit salt and substitute unsalted broth and canned vegetables.

Dietary Exchanges:
2 Starch
1 Fat

Nutrients For Serving:
Calories 205
Carbohydrate 31g
Protein 6g
Fat 8g

STOCK:
1 all bones from roast turkey
1 stalk celery, chopped
7 c water
1 onion, quartered
1 bay leaf

SOUP:
1/4 c broken noodles, 1/2 "pieces
1 tsp dried basil
1 celery, stalk & amp leaves, chopped
1 tsp dried thyme
1 carrot, chopped
3 green onions, sliced
1/3 c zucchini, grated
1 dash hot pepper sauce
Salt to taste
fresh ground pepper

STOCK: In stockpot or large saucepan, combine bones, water, bay leaf, celery and onion. (Skin and drippings may be included, if desired.) Simmer, covered about 4 hours. Strain, reserving stock. Let bones cool, pick out any meat and add to the stock.

SOUP: In stockpot or saucepan, bring stock to boil. Add noodles and simmer for 5 minutes. Add celery, carrot, green onions, zucchini, basil and thyme. Simmer for 10 minutes. Stir in hot pepper sauce, season with salt and pepper to taste.

Note: Remove bones from turkey or chicken before serving and refrigerate or freeze until you have time to prepare the soup.

VARIATIONS: Substitute rice for noodles. Use 6 cups chicken stock if you start without bones. For main course, add 19 oz can chickpeas or kidney beans, drained. Other additions: green peas, chopped spinach, asparagus, broccoli, potato, squash or turnip.

Dietary Exchanges:
1 1/2 Protein
1/2 Fruit & Vegetable

Nutrients For Serving:
91 Calories
5 grams Carbohydrate
11 grams Protein
3 grams Fat
137 mg Sodium
32 mg Cholesterol

# 6 dark angel

Diabetic Recipes - Desserts

Source: Diabetic Cooking, Publications International, Ltd.

3/4 c boiling water
1pkg (4-serving size) JELL-O & ampreg Brand Sugar Free Low Calorie Gelatin Dessert or
JELL-O & ampreg Brand Gelatin Dessert, any flavor
1/2 c cold water or fruit juice
ice cubes
1 container (8 oz) BREYERS & ampreg Vanilla Lowfat Yogurt
1/2 tsp vanilla (optional)
5 tbsp thawed COOL WHIP FREE & ampreg or COOL WHIP LITE & ampreg Whipped Topping

Stir boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Mix cold water and ice cubes to make 1 cup. Add to gelatin, stirring until slightly thickened. Remove any remaining ice. Stir in yogurt and vanilla. For evenly into 5 dessert dishes. Refrigerate 1 1/2 hours or until firm. Top each with 1 tablespoon whipped topping.

Dietary Exchanges: 1 Starch

Nutrients For Serving:
61 Calories
13% Calories from Fat
1 g Total Fat
& lt1g Saturated Fat
9 g Carbohydrate
3 g Protein
0 g Dietary Fiber
3 mg Cholesterol
92 mg Sodium

2 c skim milk
3 tbsp quick-cooking tapioca
1 egg
1/8 tsp salt
3 1/2 tsp EQUAL & ampreg FOR RECIPES gold 12 packets EQUAL & ampreg sweetener gold 1/2 c EQUAL & ampreg SPOONFULTM
1 to 2 tsp vanilla
ground cinnamon and nutmeg

Combine milk, tapioca, egg and salt in medium saucepan. Let stand 5 minutes. Cook over medium-high heat, stirring constantly, until boiling. Remove from heat stir in Equal and vanilla. Spoon mixture evenly into serving dishes sprinkle lightly with cinnamon and nutmeg. Serve warm or refrigerated and serve chilled. Garnish as desired.

Dietary Exchanges: 1/2 Starch, 1/2 Milk, 1/2 Fat

Nutrients For Serving:
105 Calories
13% Calories form Fat
1 g Total Fat
1 g Saturated Fat
16 g Carbohydrate
6 g Protein
0 g Dietary Fiber
56 mg Cholesterol
152 mg Sodium

Lighter Than Air Chocolate Delight

2 unflavored gelatin envelopes
1/2 c cold water
1 c boiling water
1 1/3 c nonfat dry milk powder
1/3 c HERSHEY'S Cocoa or HERSHEY'S Dutch Processed Cocoa
1 tbsp vanilla extract
dash salt
granulated sugar substitute to equal 14 tsp sugar
8 large ice cubes

Sprinkle gelatin over cold water in blender container let stand 4 minutes to soften. Gently stir with rubber spatula, scraping gelatin particles off sides add boiling water to gelatin mixture. Cover blend until gelatin dissolves. Add milk powder, cocoa, vanilla and salt blend on medium speed until well mixed. Add sugar substitute and ice cubes blend on high speed until ice is crushed and mixture is smooth and fluffy. Immediately pour into 4-cup mold. Cover refrigerate until firm. Unmold onto serving plate.

Dietary Exchanges: 1 Starch

Nutrients For Serving:
72 Calories
5% Calories from Fat
& lt1g Total Fat
& lt1g Saturated Fat
10 g Carbohydrate
6 g Protein
1 g Dietary Fiber
2 mg Cholesterol
67 mg Sodium

2 c boiling water
1pkg (4-serving size) JELL-O & ampreg Brand Lime Flavor Sugar Free Low Calorie Gelatin Dessert
1/2 c cold water
1 container (8 oz) BREYERS & ampreg Vanilla Lowfat Yogurt
1pkg (4-serving size) JELL-O & ampreg Brand Strawberry Flavor Sugar Free Low Calorie Gelatin Dessert
1 pkg (10 oz) frozen strawberries in lite syrup, unthawed

Stir 1 cup of the boiling water into lime gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in cold water. Refrigerate about 45 minutes or until slightly thickened (consistency of unbeaten egg whites). Stir in yogurt with wire whisk until smooth. Pour into 2-quart serving bowl. Refrigerate about 15 minutes or until set but not firm (gelatin should stick to finger when touched and should mound). Stir remaining 1 cup boiling water into strawberry gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in frozen berries until berries are separated and gelatin in thickened (spoon drawn through leaves definite impression). Spoon over lime gelatin mixture. Refrigerate 2 hours or until firm. Garnish as desired.

Dietary Exchanges: 1/2 Milk

Nutrients For Serving:
37 Calories
12% Calories from Fat
& lt1 g Total Fat
& lt1 g Saturated Fat
6 g Carbohydrate
2 g Protein
& lt1 g Dietary Fiber
1 mg Cholesterol
60 mg Sodium

# 7 dark angel

Diabetic Recipes - Easy Recipes from Leftovers

Source: Diabetic Cooking, Easy Recipes from Leftovers, March / April 2005 Issue

Leftovers are a fact of life. Sometimes they can be wonderful, and sometimes they're the last thing you want to face again. However, there is another way to look at leftovers — a way that can save you time, effort, and money.

Instead of having unplanned leftovers, why not have "planned-overs" on hand? Planned-overs are a key extra ingredient such as beef, chicken, fish, pork or turkey, that you prepare in extra quantities to use in a future meal. With planned-overs, you cook it once but eat it twice. What could be easier than that?

2 c shredded romaine hearts or ready-to-use romaine hearts
1 medium cucumber (about 8 inches), seeded and chopped
2/3 c cherry or grape tomatoes, halved and seeded
1/2 c chopped celery
3/4 c (about 6 ounces) cooked cod or other firm, white fish, flaked
juice of 1/2 lime
1 tbsp olive oil
1/4 tsp freshly ground black pepper
4 tbsp nonfat sour cream
4 tbsp reduced-sodium salsa
1 tsp sugar or sugar substitute
11 to 15 baked corn tortilla chips (about 1 ounce)

Layer romaine, cucumber, tomatoes, celery and fish in a large salad bowl. Whisk together lime juice, olive oil and black pepper in a small bowl. Pour dressing over salad and toss lightly. Divide salad evenly between 2 serving plates. Whisk together sour cream, salsa, and sugar substitute in small mixing bowl. Pour evenly down center of each salad. Crumble tortilla chips along each side of the sour cream dressing.

Dietary Exchanges:
2 Starch, 3 Meat

Nutrients For Serving:
286 Calories
27% Calories from Fat
9 g Total Fat
1 g Saturated Fat
28 g Carbohydrate
25 g Protein
52 mg Cholesterol
305 mg Sodium
4 g Fiber

nonstick cooking spray
4 oz cooked roast beef, trimmed of all fat, finely chopped
1 1/2 c ready-to-use frozen seasoning blend *
1 c ready-to-use shredded potatoes
1/2 c ready-to-use shredded carrots
1 egg white or 2 tbsp liquid egg white
1/2 sp dried rosemary, crushed
1/2 tsp black pepper
1/2 c reduced-sodium salsa, optional

* Seasoning blend is a combination of finely chopped onion, celery, green and red bell peppers, and parsley flakes that can be found in the supermarket frozen-foods aisle. Frozen or fresh sliced ​​bell peppers can be substituted.

Lightly spray nonstick skillet with cooking spray set aside. Mix together beef, seasoning blend, potatoes, carrots, rosemary, black pepper and egg white. Scoop beef mixture to skillet over medium-high heat, pressing down firmly to form a large cake. Cook 4 minutes or until browned, pressing down on the cake with a spatula several times. Flip the cake. Cook 4 minutes or until lightly browned and heated through. Garnish with salsa if desired.

Dietary Exchanges:
2 Starch, 2 Meat, 1 Fat

Nutrients For Serving:
297 Calories
27% Calories from Fat
9 g Total Fat
2 g Saturated Fat
33 g Carbohydrate
22 g Protein
29 mg Cholesterol
378 mg Sodium
5 g Fiber

Pork Salad Toss with Balsamic Glaze

1/2 c balsamic vinegar
4 oz (about 1/2 c) cooked pork tenderloin, thinly sliced
1 red bell pepper, cored and thinly sliced
2 c cauliflower florets
1 c snow peas
1 c low-sodium vegetable broth
4 c ready-to-use mixed salad greens
2 tbsp honey-roasted sunflower seeds
freshly ground black pepper

Boil vinegar in a small saucepan over medium-high heat about 8 minutes or until liquid is reduced by two thirds and becomes syrupy. Watch carefully, as the reduction will occur very quickly towards the end of the cooking time. If overcooked, the reduction could scorch. Set aside. Add pork, red pepper, cauliflower, snow peas and broth to a medium skillet. Cook over medium-high heat, covered, stirring every 5 minutes, for 15 minutes or until vegetables are tender. Serve mixture warm over salad greens. Drizzle with balsamic glaze and sprinkle each with sunflower seeds. Season with freshly ground black pepper if desired.

Dietary Exchanges:
2 Starch, 2 Meat

Nutrients For Serving:
242 Calories
26% Calories from Fat
7 g Total Fat
1 g Saturated Fat
26 g Carbohydrate
22 g Protein
45 mg Cholesterol
304 mg Sodium
7 g Fiber

# 8 dark angel

Diabetic Recipes - Healthy Slow Cooker Meals

Source: Diabetic Cooking Magazine, January / February 2005

Slow, Savory and Healthful

Save time, energy and reduce fat with your trusty slow cooker.

It's a fact: Slow cookers can be used for preparing healthful, low-fat dishes.

Traditional slow cooker recipes often call for browning cuts of meat in oil or fat, then transferring the meat into the slow cooker. Even when trimmed of visible fat, these traditional meat cuts may still be relatively high in fat. This hidden fat floats to the surface of the slow-cooker liner as the dish cooks. Conscientious cooks cool the dish and skim the fat before reheating and eating.

Now there is a way to cut the fat and keep the flavor, without cooling and skimming the dish. With three simple steps, you can easily prepare flavorful, healthful dishes in your slow cooker.

First, cook your grains, beans, and vegetables in the slow cooker. Second, about 15 minutes before serving, cook very lean meat such as boneless, skinless chicken breast or turkey or beef in a nonstick skillet on the stovetop. Third, add the cooked meat to the grains, beans and vegetables in the slow cooker. Then heat and serve.

By using this simple three-step technique you'll be able to use leaner cuts of meats but still retain flavor, tenderness, and moistness.

1 c chopped yellow onion
1 c chopped celery
1 c peeled, grated sweet potato
1 c vegetable low-sodium broth or water
2 slices bacon, cooked and crumbled
1 c fat-free half-and-half
ground black pepper
1/4 c minced parsley

Place onion, celery, sweet potato, broth, and bacon in slow cooker on LOW setting. Cover and cook 6 hours. Turn slow cooker to HIGH. Add half-and-half, using just enough to bring the stew to desired consistency. Add more water, if needed. Cook about 30 minutes or until hot. Season to taste with pepper. Stir in fresh parsley and serve.

Makes 4 (1 1/2 cup) Servings.

Dietary Exchanges:
1 Starch, 1/2 Fat

Nutrients For Serving:
112 Calories
2 g Total Fat
13% Calories from Fat
& lt1 g Saturated Fat
5 g Protein
18 g Carbohydrates
280 mg Sodium
13 mg Cholesterol
2 g Fiber

Creamy Cauliflower Bisque

1 lb frozen cauliflower florets
1 lb baking potatoes, peeled and cut into 1-inch cubes
1 c chopped yellow onion
2 cans (14 oz each) reduced-less sodium, fat-free chicken broth
1/4 tsp garlic powder
1/2 tsp dried thyme leaves
1/8 tsp cayenne
1 c fat-free evaporated milk
2 tbsp diet margarine
1/2 tsp salt
1/4 tsp coarsely ground black pepper
4 oz (1 cup) shredded reduced-fat sharp cheddar cheese
1/4 c finely chopped fresh parsley leaves
1/4 c finely chopped green onion (green and white parts)

In 3 1/2 to 4 quart slow cooker, combine cauliflower, potatoes, onion, broth, garlic powder, thyme and cayenne. Cover and cook on HIGH setting 4 hours or on LOW setting 8 hours. Working in batches, place soup in blender and process until smooth, holding lid down firmly. Return to slow cooker. Add milk, margarine, salt and black pepper. Stir until blended. Top each serving with equal amounts of cheese. Sprinkle with parsley and green onions.

Makes 9 (3/4 cup soup plus 2 tbsp cheese) Servings.

Dietary Exchanges:
1 Starch, 1 Meat, 1/2 Fat

Nutrients For Serving:
158 Calories
5 g Total Fat
27% Calories from Fat
2 g Saturated Fat
10 g Protein
19 g Carbohydrates
410 mg Sodium
19 mg Cholesterol
3 g Fiber

Creole Vegetables and Chicken

nonstick cooking spray
1 can (14 1/2 oz) no-salt-added diced tomatoes
8 oz frozen cut okra
2 c chopped green bell pepper
1 c chopped yellow onion
3/4 c sliced ​​celery
1 c low-sodium, fat-free chicken broth
2 tsp Worcestershire sauce
1 tsp dried thyme leaves
1 bay leaf
1 lb chicken tenders, cut into bite size pieces
3/4 tsp Creole seasoning
1 1/2 tsp spoonable sugar substitute
1/4 c chopped parsley
1 tbsp extra-virgin olive oil
hot pepper sauce to taste, optional

Coat 3 1/2 to 4 quart slow cooker with cooking spray. Add tomatoes, okra, bell pepper, onion, celery, broth, Worcestershire sauce, thyme, and bay leaf. Cover and cook on HIGH 4 1/2 hours or on LOW 9 hours. Place 10-inch nonstick skillet over medium high heat until hot. Coat skillet with cooking spray. Add chicken and cook 6 minutes or until beginning to lightly brown, stirring frequently. Add to slow cooker with remaining ingredients, except parsley and cook on HIGH 15 minutes to blend flavors. Stir in parsley.

Dietary Exchanges:
2 Vegetable, 1 Meat

Nutrients For Serving:
95 Calories
3 g Total Fat
23% Calories from Fat
& lt1g Saturated Fat
10 g Protein
9 g Carbohydrates
21 Mg Cholesterol
87 mg Sodium
3 g Fiber

# 9 dark angel

Diabetic Recipes - Breakfast / Lunch / Dinner

Blueberry Pancakes
Serves: 10 large pancakes

1 cup plain nonfat yogurt
1 carton egg substitute
& ampfrac12 tsp. vanilla
1 cup whole wheat flour
1 tbsp. child
1 tsp. baking powder
& ampfrac12 tsp. baking soda
1 cup frozen blueberries, thawed, washed and drained

In a large bowl, combine yogurt, egg substitute and vanilla. In a separate bowl, combine remaining dry ingredients. Mix dry and liquid ingredients. Fold in blueberries.
Pour & ampfrac14 cup of batter onto a nonstick skillet lightly coated with cooking spray. When bubbles start to appear, flip the pancake and cook until golden brown.

Nutrition for Serving
Calories 78
Carbohydrates 14 g
Protein 5 g
Cholesterol 0 mg
Dietary Fiber 29 mg
Sodium 131 mg

Exchanges & ampfrac12 starch & ampfrac12 fruit

Old-Fashioned Potato Salad
Makes 8 one cup servings.

2-1 / 4 pounds red boiling potatoes, cooked, cooled, skinned
3/4 cup celery, small dice
1 cup Vidalia or other sweet onion, finely diced
1 cup Best Foods / Hellman's Light Mayonnaise
4 large eggs, hard boiled
1 large clove garlic, halved
2 to 3 Tbsp red wine vinegar
1-1 / 2 tsp salt, or to taste
1-1 / 2 tsp freshly ground black pepper, or to taste

Put whole potatoes in a 5-quart pot cover with water to about 2-inches above potatoes, lightly sprinkle with salt and bring to a boil. When potatoes come to a full boil, reduce heat to medium, cover and adjust lid to let steam escape. Cook about 20 to 25 minutes test for tenderness with a meat fork. DO NOT OVERCOOK. When potatoes are done, drain and set aside until cool enough to peel.

Cut a large garlic clove in half and rub the sides and bottom of the serving bowl with each half of the garlic clove. After rubbing the bowl, mince the garlic clove halves and set aside.

Prepare remaining ingredients, beginning by cutting the potatoes into the serving bowl, including the minced garlic. Add fat-reduced mayonnaise and about 2 Tbsp of the red wine vinegar. Mix all ingredients thoroughly, adding more vinegar a few drops at a time, if needed, until desired consistency and taste is reached. Salt and pepper to taste. Chill at least 2 to 3 hours before serving.

Nutritional Information (per 1 cup serving): 192 Cal 8 g Total Fat (2 g Sat Fat) 23 g Carb 111 mg Cholesterol 596 mg Sodium 7 g Protein 3 g Fiber.

Dietary Exchanges: 1-1 / 2 Starch 1 Fat.

Stuffed Portabella Mushrooms

Prep Time: 10 minutes
Cook Time: 25 Minutes
Recipe Yield: 4 Servings

Ingredients:
4 Large portabella mushrooms
1 teaspoon olive oil
1/2 cup chopped onion
1/2 cup chopped red and green bell pepper
2 cloves chopped garlic
1 cup 2% cottage cheese
2 teaspoons Worcestershire sauce
1/4 cup whole wheat bread crumbs
Non-stick cooking spray
1/2 teaspoon paprika
2 tablespoons parmesan cheese

Directions:
Preheat oven to 350 degrees. Clean mushrooms and remove the stems.
Heat olive oil in a non-stick skillet over medium-heat and add onion, bell pepper and garlic and sauté for 5 minutes until veggies are tender. Remove from heat and stir in cottage cheese and Worcestershire sauce and breadcrumbs. Divide mixture evenly among mushroom caps Coat a glass baking dish with cooking spray and place filled mushroom caps in dish. Sprinkle with paprika. Bake uncovered for 20 minutes. Sprinkle with parmesan cheese before eating.

This can be made ahead and eaten as a snack, or used as a meal and eat more than one with a salad or grilled chicken or steak.

Nutritional Information: 1 Serving
101 Calories
10g Protein
7g Carbohydrates
3g Fat

SOUTH OF THE PIZZA BORDER
Serves: 2 (1/2 muffin per serving)

INGREDIENTS
1/3 cup frozen mixed pepper and onion stir-fry
Scant 1/4 cup mild or medium salsa
1/4 cup shredded reduced-fat Cheddar cheese
1 whole-wheat English muffin

DIRECTIONS
In a medium non-stick skillet coated with non-stick spray coating, cook the onion and pepper mixture over medium heat, stirring frequently, until the onion is tender, about 4 to 6 minutes.

Meanwhile, divide the salsa evenly between the English muffin halves, and spread it evenly over each half. Sprinkle the cheese evenly over the two halves. Toast the muffin halves in a toaster oven until the cheese melts.

When the onion and pepper mixture is done, top the pizza halves with the pepper mixture, dividing it evenly.

Nutritional Information Per Serving (1 muffin half):
Calories: 165, Fat: 7 g, Cholesterol: 20 mg, Sodium: 426 mg,
Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 12g

Diabetic Exchanges: 1 Starch 1 Medium Fat Meat

8 cups finely shredded iceberg lettuce
3 tablespoons chili powder
1 teaspoon ground cumin
1 pound boneless, skinless chicken breast, cut into 1 "pieces
2 large egg whites
2 tablespoons extra-virgin olive oil
8 ounces chunky tomato sauce
1/2 cup fat-free sour cream
Cilantro sprigs (optional)

Divide the lettuce among 4 individual plates, cover and set aside. In a large bowl, combine the chili powder and cumin. Add the chicken, turning to coat. Lift the chicken from the bowl, shaking off the excess coating. Dip the chicken into the egg whites, then coat again with the remaining dry mixture.

Heat the oil in a wide nonstick frying pan or wok over medium heat. When the oil is hot, add the chicken and stir-fry gently until no longer pink in the center. Cut to test (5-7 minutes). Remove the chicken from the pan and keep warm. Pour the salsa into the pan reduce the heat to medium and cook, stirring, until the salsa is heated through and slightly thickened.

Arrange the chicken over the lettuce top with the salsa and sour cream. Garnish with cilantro sprigs, if using.

Serves 4
Per serving: 266 calories, 32 g protein,
12 g carbohydrates, 10 g fat, 2 g saturated fat, 457 mg sodium, 66 mg cholesterol, 5 g fiber

# 10 dark angel

What Seasonings Can Replace Salt?

Herbs and spices are the answer to improving the natural flavors in food without using salt. Below are some mixtures to use for meats, poultry, fish, vegetables, soups, and salads.

Spicy Blend
2 tablespoons dried savory, crumbled
1/4 teaspoon freshly ground white pepper
1 tablespoon dry mustard
1/4 teaspoon ground cumin
2 1/2 teaspoons onion powder
1/2 teaspoon garlic powder
1/4 teaspoon curry powder

Saltless Surprise
2 teaspoons garlic powder
1 teaspoon basil
1 teaspoon oregano
1 teaspoon powdered lemon rind or dehydrated lemon juice

Herb Seasoning
2 tablespoons dried dill weed or basil leaves, crumbled
1 teaspoon celery seed
2 tablespoons onion powder
1/4 teaspoon dried oregano leaves, crumbled
A pinch of freshly ground pepper

Spicy Seasoning
1 teaspoon cloves
1 teaspoon pepper
2 teaspoons paprika
1 teaspoon coriander seed (crushed)
1 tablespoon rosemary

# 11 dark angel

# 12 dark angel

Fast and Simple Diabetic Menus

Source: Fast and Simple Diabetes Menus
Author: Betty Wedman-St. Louis, Ph.D., R.D., C.N.S.

Keeping a diet that meets the strict nutritional requirements of diabetes can be difficult and time-consuming, but it is a critical part of maintaining a healthy lifestyle. You need meals that you can prepare quickly with little fuss and even less guesswork. A 7 day meal plan with recipes is provided for you.

Water
Club Soda
Diet Soda
Coffee
Sugar-free Drink Mix
Tea
Sugar-free Tonic Water
Boullion Low-sodium

Poached egg on toast
Strawberries
Beverage (See Beverage List)

Black Bean Soup (See Recipes Day 1)
Tomato and Cucumber Salad
Pineapple Bread (See Recipes Day 1)
Beverage

Grilled Pork Skewers (See Recipes Day 1)
Buttered Noodles
Garlic Sauteed Spinach and Onions (See Recipes Day 1)
Bananas Flambe with Frozen Yogurt (see Recipes Day 1)
Beverage

1 15-ounce can black beans, undrained
1 medium onion, chopped
1 clove garlic, minced
1/2 tsp ground cumin
2 fresh tomatoes, seeded and chopped
2 tbsp chopped fresh cilantro
salt and pepper to taste

Combine beans, onion, garlic, cumin, and tomatoes in large saucepan. Cook 15 to 20 minutes over medium heat until onion is tender. Stir occasionally, and add water as needed to prevent sticking. Remove from heat. Cool. Puree half of soup in blender or food processor until smooth, and return it to saucepan. If soup is too thick, add water to desired consistency. Reheat soup. Sprinkle with cilantro, salt, and pepper just before serving.

Dietary Exchanges: 1 Starch

Nutrients For Serving:
92 Calories
4 g Protein
11 g Carbohydrates
1 g Fat
67 mg Sodium (no salt added)
0 mg Cholesterol

1/3 c sugar
1/3 c vegetable oil
2 eggs
2 c all-purpose flour
1 tbsp baking powder
1 c crushed pineapple in juice, undrained

Preheat oven to 350 degrees. Beat together sugar, vegetable oil, and eggs. Add flour, baking powder, and pineapple with juice. Mix well. Pour into oiled 9 "x 5" loaf pan. Bake 50 to 55 minutes, or until toothpick inserted into center comes out clean. Cool in pan 5 minutes on wire rack. Remove from pan. Cool completely before slicing.

Dietary Exchanges: 1 Starch, 1 Fruit, 1 Fat

Nutrients For Serving:
98 Calories
2 g Protein
16 g Carbohydrate
4 g Fat
103 mg Sodium
0 mg Cholesterol

1 pound thick-cut pork chops
10 to 12 fresh bay leaves or basil leaves
1 tbsp olive oil

Heat grill with rack about 4 inches from heat. Cut pork into 1-inch cubes. Skewer meat alternately with bay leaves or basil leaves. Baste with olive oil, and grill 4 to 5 minutes on each side. Remove from heat and serve.

Dietary Exchanges: 4 Lean Meats

Nutrients For Serving:
227 Calories
29 g Protein
0 g Carbohydrates
16 g Fat
108 mg Sodium
114 mg Cholesterol

Garlic Sauteed Spinach and Onions

1 tsp olive oil
1 tsp butter or margarine
3 c chopped fresh spinach leaves, stems removed
1 onion, chopped
1 clove garlic, minced

Heat olive oil and butter in saucepan over medium heat. Add spinach, onion, and garlic. Saute until spinach is limp and tender. Serve hot.

Dietary Exchanges: 1 Vegetable and 1 Fat

Nutrients For Serving:
67 Calories
1 g Protein
6 g Carbohydrates
7 g Fat
31 mg Sodium
3 mg Cholesterol (with butter)

Bananas Flambe with Frozen Yogurt

4 small, ripe bananas, peeled
1tbsp margarine or butter
1 tbsp brown sugar
1/2 tsp ground cinnamon
1/2 to 1 tsp pure rum extract
2 c low-fat frozen yogurt

Cut bananas into slices. Melt margarine in skillet over medium heat. Add banana slices, sugar, and cinnamon. Saute until bananas are browned. 4 to 5 minutes. Remove from heat. Stir in rum extract. Divide warm bananas and sauce equally among 4 dessert dishes. Top each serving with 1/2 cup frozen yogurt.

Dietary Exchanges: 1/2 Low-fat Milk, 2 Fruits, 1 Fat

Nutrients For Serving:
194 Calories
3 g Protein
28 g Carbohydrates
6 g Fat
89 mg Sodium
15 mg Cholesterol

Whole-Grain Ready-to-Eat Cereal
Almond Milk
Banana
Beverage

Veggie Roll-Ups (See Recipes Day 2)
Apple
Beverage

Savory Garlic Shrimp (See Recipes Day 2)
Lentil Salad (See Recipes Day 2)
Stir-Fried Collards (See Recipes Day 2)
Double Chocolate Cupcakes (See Recipes Day 2)
Beverage

2 large flour tortillas
1/2 c hummus or crumbled feta cheese
2 green onions, finely chopped
1/2 c shredded lettuce
1/2 large cucumber, seeded and chopped

Spread tortillas with hummus, or sprinkle with cheese. Top with onions, lettuce, and cucumber. Roll up and serve.

Dietary Exchanges: 2 Starches, 1 Medium-Fat Meat, 1 Vegetable

Nutrients For Serving:
234 Calories
6 g Protein
31 g Carbohydrates
7 g Fat
159 mg Sodium
19 mg Cholesterol (with feta cheese)

1 tbsp lemon pepper oil
1 lb fresh shrimp, peeled, or frozen shrimp, thawed
2 tbsp chopped green onion
1 tbsp chopped fresh parsley

Heat oil in skillet over medium heat. Add shrimp and onion. Saute, stirring constantly, until shrimp are pink and tender. Just before serving, top with parsley.

Dietary Exchanges: 3 Lean Meats

Nutrients For Serving:
157 Calories
19 g Protein
1 g Carbohydrates
6 g Fat
174 mg Sodium
156 mg Cholesterol

1/2 c brown or green lentils
2 c water
1 bay leaf
1 tsp fresh thyme leaves or 1/4 tsp dried thyme
2 plum tomatoes, chopped
1/2 c chopped celery
1/2 c chopped green or yellow bell pepper
3 tbsp low-fat vinaigrette salad dressing
1/2 tsp dijon mustard

Combine lentils in saucepan with water, bay leaf, and thyme. Cook over medium heat 12 to 15 minutes, or until tender. Stir occasionally. While lentils cook, combine tomatoes, celery, pepper, salad dressing, and mustard in mixing bowl. Drain lenses. Discard bay leaf. Add lentils to ingredients in bowl. Toss gently. Serve hot or cold.

Dietary Exchanges: 1 Starch, 1 Vegetable, 1 Fat

Nutrients For Serving:
190 Calories
14 g Protein
24 g Carbohydrates
8 g Fat
58 mg Sodium
0 mg Cholesterol

1 bunch (about 1 lb) fresh collard greens
1 tbsp vegetable oil
2 small cloves garlic, chopped fine
1 to 2 tsp oyster sauce
freshly ground pepper to taste

Steam collard greens just till tender. Heat wok and add oil. Stir-fry garlic until lightly brown. Add greens and oyster sauce. Stir constantly to blend ingredients. Serve immediately with freshly ground pepper.

Dietary Exchanges: 1 Vegetable, 1 Fat

Nutrients For Serving:
51 Calories
1 g Protein
4 g Carbohydrates
7 g Fat
67 mg Sodium
0 mg Cholesterol

Double Chocolate Cupcakes

1 box (18 1/4 ounces) devil's food cake mix
1 c water
3 eggs
1/3 c vegetable oil
1/2 c semisweet chocolate pieces
2 tbsp unsweetened cocoa powder
1/4 c no-calories sweetener, such as Splenda

Preheat oven to 350 degrees. Line muffin pan with paper baking cups. Prepare cake mix according to package directions, using the water, eggs, and vegetable oil. When batter is smooth, stir in chocolate pieces. Pour into cupcake pan. Bake 12 to 15 minutes, or until toothpick inserted into center comes out clean. Cool. Mix together cocoa and sugar substitute. Sprinkle on cupcakes.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 2 Fats

Nutrients For Serving:
281 Calories
3 g Protein
31 g Carbohydrates
13 g Fat
237 mg Sodium
32 mg Cholesterol

Peach Smoothie (See Recipes Day 3)
Bran Muffin
Beverage

Tuna Salad Submarine Sandwich
Potato Chips
Orange Wedges
Beverage

Chicken in Fragrant Spices (See Recipes Day 3)
Warm Potato Salad (See Recipes Day 3)
Green Bean Salad with Tomatoes (See Recipes Day 3)
Cherry Cobbler (See Recipes Day 3)
Beverage

1 fresh peach, peeled and pit removed, or 10 frozen peach slices (unpeeled nectarine maybe substituted.)
1/2 c low-fat milk
1 tbsp frozen orange juice concentrate
artificial sweetener (optional)
4 to 6 ice cubes

Combine peach, milk, orange juice concentrate, and artificial sweetener (if desired) in a blender or food processor. Cover and blend until smooth. Gradually add ice cubes and blend until smooth.

Dietary Exchanges: 2 Fruits, 1/2 Milk

Nutrients For Serving:
157 Calories
4 g Protein
27 g Carbohydrates
2 g Fat
61 mg Sodium
16 mg Cholesterol

Chicken in Fragrant Spices

1 lb boneless, skinless chicken breasts
2 garlic cloves, sliced ​​thin
1 tsp ground ginger
1 tsp ground cumin
1/4 tsp ground turmeric
1/4 c low-fat plain or vanilla yogurt

Prepare grill or preheat oven to 350 degrees. Make three to four diagnostic slashes in each chicken breast. Stuff slices of garlic into each slash. Combine ginger, cumin, and turmeric in a small bowl. Rub mixture onto surface of each chicken breast. Grill or bake 4 to 5 minutes, turn each piece, and continue cooking 4 to 5 minutes, or until chicken is tender. Just before serving, top each chicken breast with 1 tablespoon yogurt.

Dietary Exchanges: 3 Lean Meats

Nutrients For Serving:
148 Calories
24 g Protein
1 g Carbohydrates
9 g Fat
62 mg Sodium
92 mg Cholesterol

1 1/2 lb potatoes, chopped
2 tbsp olive oil
2 scallions, trimmed and thinly sliced
1/2 tsp salt
1/4 tsp paprika

Bring a saucepan of water to a boil and add potatoes. Boil potatoes until fork-tender. Drain in colander. Let rest until cool enough to handle, about 15 to 20 minutes. Peel off skins, and slice 1/2 inch thick. Arrange potatoes on plate. Drizzle with olive oil sprinkle with scallions, salt, and paprika. Serve immediately.

Dietary Exchanges: 1 Starch, 1 Fat

Nutrients For Serving:
148 Calories
2 g Protein
18 g Carbohydrates
8 g Fat
197 mg Sodium
0 mg Cholesterol

Green Bean Salad with Tomatoes

1/2 lb green beans
1 medium tomato, cut into wedges
1/4 c low-fat vinaigrette salad dressing

Steam green beans until tender. Cool. Place green beans and tomato wedges on salad plate. For salad dressing over vegetables.

Dietary Exchanges: 1 Vegetable, 1 Fat

Nutrients For Serving:
66 Calories
1 g Protein
4 g Carbohydrates
4 g Fat
52 mg Sodium
0 mg Cholesterol

1/3 c sugar
2 tbsp margarine or butter, softened
1/2 c all-purpose flour
1/2 tsp baking powder
1/2 tsp baking powder
1/2 tsp ground cinnamon
1/4 c low-fat milk
2 1/2 cups fresh sweet cherries, pitted

Preheat oven to 350 degrees. Beat sugar, margarine, flour, baking powder, cinnamon, and milk in mixing bowl. Place cherries in lightly oiled 9-inch square baking pan. Spread flour mixture over cherries. Bake 25 to 30 minutes, or until crust is brown. Serve warm.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 1 Fat

Nutrients For Serving:
218 Calories
3 g Protein
41 g Carbohydrates
8 g Fat
203 mg Sodium
15 mg Cholesterol

Oatmeal
Low-fat Milk
Blueberries
Beverage

Zippy Dip (See Recipes Day 4)
Crackers or muffins
Raw vegetables
Mushroom-Barley Stew (See Recipes Day 4)
Beverage

Cajun Stir-Fry (See Recipes Day 4)
Rice
Root Beer Float Cake (See Recipes Day 4)
Beverage

8 ounces low-fat cream cheese
2 tbsp finely chopped green onion
1 to 2 tsp prepared mustard
1 tsp horseradish (optional)
1/2 tsp garlic powder
1 to 2 tsp low-fat milk, if needed

In a blender, blend together thoroughly cream cheese, green onion, mustard, horseradish (if desired), and garlic powder. Add 1 to 2 tsp low-fat milk, if needed, to blend smooth. Serve with raw vegetables and / or crackers.

Makes about 1 cup (4 1/4-cup Servings).

Nutrients For Serving:
64 Calories
1 g Protein
1 g Carbohydrates
6 g Fat
74 mg Sodium
2 mg Cholesterol

1 lb fresh mushrooms
1/4 c olive oil or vegetable oil
1 medium onion, peeled and chopped
2 cloves garlic, peeled and chopped
2 stalks celery, diced
2 carrots, peeled and chopped
1 quart water
1 c barley
1/4 c chopped fresh parsley
salt and pepper to taste

Wash and thinly slice mushrooms. Heat oil in large saucepan. Add mushrooms, onion, and garlic. Saute until soft. Add celery, carrots, water, and barley. Heat to boiling, stirring frequently. Lower heat, and simmer, covered, until barley is tender, about 30 to 40 minutes. Just before serving, sprinkle with parsley, and season with salt and pepper.

Dietary Exchanges: 2 Starches, 1 Lean Meat, 1 Vegetable

Nutrients For Serving:
241 Calories
14 g Protein
41 g Carbohydrates
4 g Fat
187 mg Sodium (with no salt added)
0 mg Cholesterol

1 tbsp vegetable oil
1 lb shrimp, shelled and deveined
1 14-ounce bag frozen broccoli florets
1/2 c chopped onion
1 tbsp cajun seasoning

Preheat wok. Add oil and shrimp. stir-fry until shrimp are pink. Stir in broccoli, onion, and cajun seasoning. Stir-fry 3 to 5 minutes until vegetables are tender. Serve over rice.

Dietary Exchanges: 4 Very Lean Meats, 2 Vegetables, 1 Fat

Nutrients For Serving:
219 Calories
27 g Protein
12 g Carbohydrates
7 g Fat
674 mg Sodium
137 mg Cholesterol

1 box (18 1/4 ounces) white cake mix
1 3/4 c sugar-free root beer
1/4 c vegetable oil
2 eggs
1 envelope dry whipped topping mix

Preheat oven to 350 degrees. Grease and flour 13 "x 9" baking pan. Beat together cake mix, 1 1/4 cups root beer, vegetable oil and eggs about 2 minutes, or until batter is smooth. Pour into baking pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool completely on wire rack. Prepare frosting by combining whipped topping mix and remaining 1/2 cup root beer in mixing bowl. Beat until stiff peaks form. Frost cake. Store in refrigerator.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 2 Fats

Nutrients For Serving:
251 Calories
3 g Protein
34 g Carbohydrates
11 g Fat
297 mg Sodium
59 mg cholesterol

French Toast (See Recipes Day 5)
Low-sugar Syrup
Crisp bacon
Beverage

Sweet Potatoes over Rice (See Recipes Day 5)
Tossed Vegetable salad
Low-fat salad dressing
Beverage

Spice-Rubbed Pork Chops (See Recipes Day 5)
Apple-Mango Chutney (See Recipes Day 5)
Parsley boiled potatoes
Green Beans
Fruit Surprise Dessert (See Recipes Day 5)
Beverage

1 egg
1/4 c low-fat milk
1/2 tsp sugar
1/4 tsp ground cinnamon
2 slices french bread, 1 inch thick
1 tsp margarine or butter

Beat egg, milk, sugar, and cinnamon in bowl. Soak bread in mixture until saturated. Melt margarine in skillet. Cook bread slices over medium heat until golden brown on each side, about 10 minutes. Serve hot with fruit, low-sugar syrup, or powdered sugar.

Dietary Exchanges: 1 Medium-Fat Meat, 2 Starch, 1 Fat

Nutrients For Serving:
297 Calories
10 g Protein
35 g Carbohydrates
6 g Fat
172 mg Sodium
91 mg Cholesterol

1 lb sweet potatoes, peeled
1 tbsp vegetable oil
1 small onion, chopped
1 clove garlic, minced
1 c coconut milk
1/2 c frozen green peas, thawed
2 c hot cooked basmati rice (or other white rice)
2 tbsp chopped fresh cilantro

Cut sweet potatoes into 1/2-inch chunks. Cover with water and heat to boiling. Cook over medium heat until tender. Heat oil in skillet. Add onion and garlic. Saute until tender. Add coconut milk, drained sweet potatoes, and peas. Simmer 10 to 15 minutes to blend flavors. Place hot rice on plates. Top with potato mixture. Sprinkle with cilantro before serving.

Dietary Exchanges: 2 Starches, 2 Fats

Nutrients For Serving:
271 Calories
4 g Protein
36 g Carbohydrates
13 g Fat
69 mg Sodium
0 mg Cholesterol

1 tbsp hot Hungarian paprika
1/2 tsp ground ginger
1 tsp ground cinnamon
1/4 tsp ground cloves
4 4-ounce bone-in pork chops
1 tbsp vegetable oil

Preheat oven to 400 degrees. In a small bowl, combine paprika, ginger, cinnamon, and cloves. Rub one side of each chop with spice mixture. Place medium-size ovenproof skillet over high heat, and add oil. When oil smokes, place chops in skillet, rubbed side down, and sear meat 30 seconds. Turn chops over. Place pan in oven until interior temperature of meat reaches 160 degrees, about 10 minutes. Serve with Apple-Mango Chutney (see below).

Dietary Exchanges: 3 Lean Meats

Nutrients For Serving:
174 Calories
26 g Protein
2 g Carbohydrates
5 g Fat
81 mg Sodium
98 mg Cholesterol

1 tbsp vegetable oil
2 tbsp finely chopped onion
1 tbsp grated fresh gingerroot
1 apple, peeled, cored, and diced
1 ripe mango, peeled, pitted and diced
1/4 c apple juice
1 tbsp finely chopped fresh cilantro

Place oil in saucepan over high heat. Add onion and ginger. Saute until softened, 2 to 3 minutes. Stir in apple, mango and apple juice. Saute 3 minutes till fruit is soft. Pour into bowl. Cool. Fold in cilantro. Serve with Spice-Rubbed Pork Chops (see above).

Makes about 4 Servings (1/2 c, as relish with meat dishes).

Dietary Exchanges: 1 Fruit

Nutrients For Serving:
93 Calories
1 g Protein
21 g Carbohydrates
2 g Fat
141 mg Sodium
0 mg Cholesterol

1 c fresh seedless grapes, halved
1 c fresh blueberries
1 c fresh strawberries, halved
1 c chopped fresh peaches
1/2 c brown sugar
2 c low-fat vanilla yogurt

In shallow 9 "x 12" glass dish, combine grapes, blueberries, strawberries, and peaches. Mix gently. Sprinkle brown sugar over fruit. Top with yogurt. Cover and refrigerate 2 to 3 hours or overnight. To serve, gently stir fruit and spoon into sherbet glasses.

Dietary Exchanges: 2 Fruits, 1/2 Milk

Nutrients For Serving:
176 Calories
5 g Protein
27 g Carbohydrates
4 g Fat
147 mg Sodium
22 mg Cholesterol

Applesauce-Bran Cereal Muffins (See Recipes Day 6)
String mozzarella cheese
Orange juice
Beverage

Hamburger on bun
Lettuce and tomato
Munch Mix (See Recipes Day 6)
Beverage

Polynesian Turkey Kabobs (See Recipes Day 6)
Buttered noodles
Steamed broccoli
Berries Macedonia (Fruit Compote) (See Recipes Day 6)
Beverage

Applesauce-Bran Cereal Muffins

3/4 c all-purpose flour
2 tsp baking powder
1 c raisin bran cereal
1/2 c low-fat milk
1/4 c unsweetened applesauce
1 egg
2 tbsp vegetable oil

Preheat oven to 400 degrees. Line muffin pan with paper muffin cups. Combine flour, baking powder, and cereal in mixing bowl. Add milk, and let stand 3 minutes. Stir in applesauce, egg, and vegetable oil. Batter will be lumpy. Spoon batter into lined muffin pan, filling each cup two-thirds full. Bake 15 to 20 minutes, or until golden brown.

Dietary Exchanges: 1 Starch, 1 Fat

Nutrients For Serving:
132 Calories
2 g Protein
18 g Carbohydrates
8 g Fat
149 mg Sodium
22 mg Cholesterol

2 c spoon-size shredded wheat cereal
1/2 c small unsalted pretzels
1 c air-popped popcorn
2 tbsp nut or herb oil (such as walnut, thyme, or rosemary)
2 tsp worcestershire sauce

Preheat oven to 350 degrees. Mix cereal, pretzels, and popcorn in a 13 "x 9" baking pan. Drizzle with oil and worcestershire sauce. Toss to coat. Bake 15 minutes or until crisp. Cool. Store in covered containers.

Dietary Exchanges: 1 Starch, 1 Fat

Nutrients For Serving:
105 Calories
2 G Protein
18 g Carbohydrates
6 g Fat
154 mg Sodium
0 mg Cholesterol

1 lb boneless uncooked turkey breast
1 20-ounce can juice-packed pineapple chunks, drained
1 large red bell pepper, cut into chunks
1 large green bell pepper, cut into chunks
2 tbsp low-sugar orange marmalade
1/2 tsp ground ginger

Cut turkey into bite-size chunks. Thread turkey chunks onto skewers alternately with pineapple and peppers. Melt marmalade. Stir in ginger. Brush about half of marinade over kabobs. Broil 4 inches from heat, 12 to 15 minutes. Turn and baste with marinade. Broil 5 to 10 minutes longer, until turkey is tender.

Dietary Exchanges: 3 Lean Meats, 1 Fruit

Nutrients For Serving:
205 Calories
24 g Protein
12 g Carbohydrates
10 g Fat
41 mg Sodium
94 mg Cholesterol

Berries Macedonia (Fruit Compote)

1/2 c blueberries
1/2 c blackberries
1/2 c raspberries
12 fresh or frozen sweet cherries
2 rip nectarines, cut into bite-size pieces
1 c white wine or apple juice
1 tbsp sambuca (anise liqueur) or 2 tsp pure brandy extract

Combine all ingredients in mixing bowl. Toss gently. Cover and refrigerate 2 to 4 hours. Serve in wineglasses or compote dishes.

Dietary Exchanges: 2 Fruits

Nutrients For Serving:
143 Calories
1 g Protein
24 g Carbohydrates
0 g Fat
18 mg Sodium
0 mg Cholesterol

Chocolate-Banana Yogurt Shake (See Recipe Day 7)
Granola Bar
Beverage

Tuna Salad on whole wheat toast
Pear
Beverage

Sweet-and-Sour Chicken (See Recipe Day 7)
Rice
Peas and carrots
Mocha Snack Cake (See Recipes Day 7)
Beverage

Chocolate-Banana Yogurt Shake

1/2 c low-fat vanilla yogurt
1/2 c skim milk
1/2 small banana, cut into chunks
1 tsp sugar-free instant chocolate pudding mix

Combine all ingredients in blender or food processor. Cover and blend until smooth.

Dietary Exchanges: 1 Milk, 1 Fruit

Nutrients For Serving:
171 Calories
10 g Protein
24 g Carbohydrates
4 g Fat
203 mg Sodium
16 mg Cholesterol

1 lb boneless, skinless chicken breasts
1 20-ounce can juice-packed pineapple chunks
1/4 c sugar
2 tbsp cornstarch
1/2 c vinegar
1 green bell pepper, sliced
1 medium onion, sliced ​​thin

Cut chicken into 1/2-inch cubes. Combine pineapple chunks with their juice, sugar, cornstarch, and vinegar in large skillet. Add chicken. Cook over medium heat 5 to 7 minutes, stirring frequently as sauce thickens. Add green pepper and onion. Cook 5 minutes longer, or until vegetables and chicken are tender.

Dietary Exchanges: 3 Lean Meats, 1 Fruit

Nutrients For Serving:
211 Calories
26 g Protein
13 g Carbohydrates
11 g Fat
98 mg Sodium
116 mg Cholesterol

1 box (18 1/4 ounces) chocolate cake mix
1 1/4 c cold coffee
1/2 c vegetable oil
3 eggs
1/4 c powdered sugar
2 tsp instant coffee

Preheat oven to 350 degrees. Lightly oil 9 "x 13" baking pan. Beat together cake mix, coffee, vegetable oil, and eggs about 2 minutes, or until batter is smooth. Pour into prepared pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool on wire rack at least 15 minutes. Combine powdered sugar and instant coffee in blender. Blend to mix. Sprinkle on top of cake.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 2 Fats

Nutrients For Serving:
247 Calories
4 g Protein
36 g Carbohydrates
13 g Fat
369 mg Sodium

# 13 dark angel

Diabetic Recipes - Low Carb

Source: Diabetic Recipes - Low Carb

If you're counting carbs, you know that there are plenty of low-carb options available on the shelves of your local health food store. But if you're also trying to include more whole foods in your diet, try these delicious dishes served up by registered dietitian and author of The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index.

Chicken Breasts Stuffed with Spinach & amp
Sun-Dried Tomatoes

4 cups (moderately packed) fresh spinach, coarsely chopped

2 to 3 tbsp sun-dried tomatoes in olive oil and Italian seasonings, drained and julienned

1/3 c shredded reduced-fat mozzarella cheese

2 tbsp grated Parmesan cheese

4 5-oz. boneless, skinless chicken breast halves

1 tsp dried Italian seasoning

1/2 tsp ground black pepper

1 tbsp extra virgin olive oil

1. Coat a large nonstick skillet with nonstick cooking spray. Add the spinach, and cook over medium-high heat, 2 minutes, or until the spinach is wilted. Remove from heat, and toss in the sun-dried tomatoes, mozzarella and Parmesan. Set aside.

2. Cut a deep pocket into the thickest side of each piece of chicken, and stuff a quarter of the spinach mixture into each pocket. Close by pressing flesh together and securing with a wooden toothpick, if necessary. Combine the Italian seasoning, garlic powder, salt and pepper, and sprinkles both sides of the chicken pieces with some of the mixture.

3. Wipe out the skillet, add the olive oil, and preheat over medium-high heat. Add the chicken, and cook for 2 minutes on each side, or until nicely browned. Reduce heat to medium-low, cover and cook for about 8 minutes, turning occasionally, until the chicken is cooked through. Serve hot.

3 c fresh broccoli florets

1/4 c plus 2 tbsp light olive oil vinaigrette or Italian dressing

1/2 c crumbled reduced-fat feta cheese

1. Combine the broccoli, tomatoes, onion and olives in a large bowl. Pour the dressing over the salad, and toss to mix. Add the feta cheese, and toss again.

2. Chill for at least 30 minutes before serving.

1 tbsp extra virgin olive oil

2 c sliced ​​fresh mushrooms or baby portobello mushrooms

1 26-oz jar marinara sauce

1 14.5-oz can diced Italian-style or roasted garlic-flavored tomatoes

15 oz nonfat or part-skim ricotta cheese

3 tbsp fat-free egg substitute

10 uncooked whole wheat lasagna noodles

2 c shredded nonfat or reduced-fat mozzarella or Monterey Jack cheese

1 10-oz pkg frozen chopped spinach, thawed and squeezed dry

1/4 c grated Parmesan cheese

1. Coat a large nonstick skillet with the olive oil, and preheat over medium-high heat. Add the mushrooms, onion and carrots, and cook, stirring frequently, until the vegetables are tender. Stir in marinara sauce and undrained tomatoes, and cook 1 to 2 minutes to heat through. Cover the sauce, and set aside.

2. Place ricotta cheese, egg substitute and parsley in a medium-sized bowl, and stir to mix well. Set aside.

3. Coat a 9 x 13-inch baking pan with nonstick cooking spray, and spoon 1 1/4 cups of the sauce over the bottom of the pan. Lay five of the uncooked noodles over the sauce to cover the bottom of the pan, arranging four of the noodles lengthwise, slightly overlapping, and one noodle crosswise. (You will have to break about 1 inch off the bottom of the crosswise noodle to make it fit in the pan.)

4. Spread the ricotta cheese mixture over the noodles, then top with half of the mozzarella, all of the spinach, and another 1 1/2 cups of sauce. Finish layering with the remaining noodles, sauce and mozzarella. Sprinkle Parmesan on top.

5. Place the casserole on a large baking sheet (to catch any drips), cover the pan with aluminum foil (spray the underside of the foil with cooking spray to prevent sticking) and bake at 350 degrees for 45 minutes. Remove the foil, and bake for an additional 15 minutes, or until hot and bubbly. Let stand for 20 minutes before cutting into squares and serving.

1/4 c sliced ​​fresh strawberries

1 1/2 tbsp raspberry or red wine vinegar

1 1/2 tsp sugar substitute or honey

1/4 tsp herbs or dried thyme

1/4 tsp ground black pepper

6 c mixed baby salad greens

1 c sliced ​​fresh strawberries

1/4 c crumbled reduced-fat feta cheese or blue cheese

1/4 c chopped toasted pecans

1. To make dressing: put all of the ingredients in a mini blender jar, and blend until smooth. Chill until ready to serve.

2. To make salad: place 1/4 of the salad greens on each of four salad plates. Top the greens with 1/4 of the berries, cheese, and pecans.

3. Drizzle a tablespoon of dressing over each salad and serve immediately.

# 14 dark angel

Diabetic Recipes - Brand-Name Main Dish

Source for all recipes listed below: Brand-Name Diabetic Meals in Minutes, American Diabetes Association

6 skinless, boneless chicken breast halves (about 1 1/2 lbs)
1 c refrigerated Marie's Zesty Fat Free Red Wine Vinaigrette
3/4 c Light N Tangy V8 Vegetable Juice or V8 Spicy Vegetable Juice
1 tbsp cornstarch

Place large plastic bag in deep bowl. Add chicken. In 2-cup measure, combine vinaigrette and "V8" juice. For over chicken. Close bag. Refrigerate at least 4 hours or overnight, turning chicken occasionally. Remove chicken from marinade and arrange on rack in broiler pan, reserve marinade. In 1-quart saucepan, stir together cornstarch and reserved marinade until smooth. Cook over medium heat until sauce boils and thickens, stirring constantly. Brush chicken with sauce. Broil 4 inches from heat 15 minutes or until chicken is no longer pink, turning once and brushing often with sauce during cooking. If desired, serve with orange-onion salad and parslied noodles.

Dietary Exchanges:
1/2 Carbohydrate
3 Meat, very lean

Pyramid Servings:
1/2 Sweet
1 Meat

Nutrients for Serving:
166 Calories
26 Calories from Fat
3 g Fat
1 g Saturated Fat
69 mg Cholesterol
281 mg Sodium
8 g Carbohydrate
0 g Dietary Fiber
5 g Sugars
25 g Protein

3/4 lb lean ground beef (85% lean)
1 can (14.5 oz) Swanson Vegetable Broth
1 tbsp Worcestershire sauce
1/2 tsp dried oregano leaves, crushed
1/2 tsp garlic powder
1 can (about 8 oz) stewed tomatoes
1 1/2 c dry medium tube-shaped or corkscrew macaroni

In medium skillet over medium-high heat, cook beef until browned, stirring to separate meat. For off fat. Add broth, Worcestershire, oregano, garlic powder and tomatoes. Heat to a boil. Stir in macaroni. Reduce heat to low. Cover and cook 10 minutes, stirring often. Uncover and cook 5 minutes more or until macaroni is done and most of liquid is absorbed. If desired, garnish with parmesan cheese.

Dietary Exchanges:
2 Starch
2 Meat, lean
1/2 Fat

Pyramid Servings:
1 1/2 Starch
1 Vegetable
1 Meat

287 Calories
101 Calories from Fat
11 g Fat
4 g Saturated Fat
53 mg Cholesterol
654 mg Sodium
27 g Carbohydrate
1 g Dietary Fiber
4 g Sugars
20 g Protein

1 pouch Campbell's Dry Onion Soup Mix with Chicken Broth
2/3 c dry bread crumbs
1/8 tsp pepper
1 egg or 2 egg whites
2 tbsp water
12 skinless, boneless chicken thighs or 6 skinless, boneless chicken breast halves (about 1 1/2 lbs
2 tbsp margarine or butter, melted (optional)

With rolling pin, crush soup mix in pouch. On waxed paper, combine soup mix bread crumbs, and pepper. In shallow dish, beat together egg and water. Dip chicken into egg mixture and coat with crumb mixture. On baking sheet, arrange chicken. Drizzle with margarine. Bake at 400 degrees for 20 minutes or until chicken is no longer pink.

Dietary Exchanges:
1 Starch
4 Meat, very lean

Pyramid Servings:
1 Starch
1 Meat

Nutrients for Serving:
215 Calories
43 Calories from Fat
5 g Fat
1 g Saturated Fat
108 mg Cholesterol
628 mg Sodium
11g Carbohydrate
1 g Dietary Fiber
3 g sugars
29 g Protein

Pasta with Broccoli and Shrimp

1/4 lb Dough Rollers
1 1/2 tsp Estee Salt-It, divided
1 tbsp + 1 tsp lemon juice, divided
1 lb fresh broccoli, trimmed, cut into bite-sized pieces (4 cups) or 4 cups frozen broccoli florets from a 16- to 20-oz bag
3/4 lb large fresh shrimp, peeled and deveined or 1/2 lb pre-peeled and deveined frozen shrimp
1/2 c Estee Creamy Italian Salad Dressing
1/3 c chopped fresh dill or 1/2 tbsp dried dill
1/2 tsp Estee Fructose
black pepper (to taste)

Cook pasta according to package directions, using 1 tsp Salt-It instead of salt. Drain and place in large bowl. In large saucepan, bring 4 inches water and 1 tbsp lemon juice to a boil. Add broccoli and shrimp and cook just until shrimp turn pink and broccoli is fork tender. Drain and add to pasta. Add onion and toss. In small bowl, stir together salad dressing, dill, fructose, remaining lemon juice, and Salt-It. Add black pepper to taste. Pour over pasta mixture and toss to coat. Serve warm or cold.

Dietary Exchanges:
1 Starch
1 Vegetable
2 Meat, very lean

Pyramid Servings:
1 Starch
1 Vegetable
1 Meat

Nutrients for Serving:
186 Calories
17 Calories from Fat
2 g Fat
0 g Saturated Fat
119 mg Cholesterol
245 mg Sodium
24 g Carbohydrate
4 g Dietary Fiber
6 g Sugars
18 g Protein

# 15 pupacel

# 16 Yandira

Here I transcribe everything that appears in Sanda Marin about the diabetic diet. The book was printed in 1941 and it is surprising to see what varieties of fruits, vegetables and game they had at that time. I a site that is that brown for example. Too bad I don't have a scanner to send pictures from the book to a household store.
I don't know if you find gluten flour there, because I see it's the only permit for diabetics. (Look, in 1941 he was in Romania !!)

DIET FOR DIABETES
The dishes in the following recipes contain a minimal amount of carbohydrate. Some feces can be consumed more often and in larger quantities, others in moderation.
Here comes the advice of the doctor who decides according to the general condition of each patient with diabetes. The diabetic must follow his diet with a lot of perseverance. Any deviation from the indicated regimen can lead to a sudden increase in the amount of sugar in the blood and urine. The following prescriptions will facilitate the combination of daily menus, as prescribed by your doctor.
We insist on the important place that vegetables have in the diabetic regime. The elements they contain are more easily assimilated than glucose and starch. Eat as many green vegetables, boiled, preferably steamed, and even raw. The water in which the vegetables are boiled is good to use in soups. It contains minerals very useful to the body. Any menu should include a kind of vegetables and a lettuce. It has also recently been proven that most fruits, eaten in moderation, are not only harmful but also help to heal through the vitamins and minerals they contain. The amount of sugar, proportional to the mineral in the same fruit, is perfectly well assimilated by the patient's body.
.--------------------------------

PERMITTED FOOD FOR DIABETES

Bread: SPECIAL ONLY FOR DIABETES, BISCUITS OR GLUTEN BREAD
Soups: meat and vegetable soups
Eggs: in quantities indicated by the doctor
Milk: as directed
Fish and shellfish: any kind of fish and shellfish, boiled and fried, prepared without flour
Canned meat: smoked tongue ham, sausages prepared without flour.
(You have to look at the ingredients because most hot dog sausages have flour)
Fresh meat: any beef or poultry, preucm and kidney tongue heart liver grow.
Fresh vegetables: greens, spinach macris salad, cauliflower cabbage asparagus, zucchini, cucumbers, soybeans, young green beans, eggplants, peppers, radishes, artichokes, mushrooms. I see it says carrot, it means you are not allowed.

Canned vegetables: pickled cucumbers in vinegar, sour cabbage, olives, preucm and good quality preserves
Cheeses: all in moderate quantities
Fruits: pears, orange apples, blueberries, gooseberries. In moderate amounts
Spices: without abusing everything.
Drinks: mineral water (as prescribed by your doctor). Wines that are not sweet lemonade without sugar, fruit juice, infusions without sugar, tea and coffee without sugar.

FOODS PROHIBITED FROM DIABETES

FLOUR: ordinary, in any form
BREAD, other than the one prescribed by the doctor
PASTA
FLOUR SAUCES: bechamel, rantas
DRIED VEGETABLES such as: beans, peas, lentils, beans, potatoes.
CAKES AND ANY KIND OF SWEETS prepared with flour and sugar
FRUITS: the sweetest ones, dried fruits, sugary fruits
BEVERAGES: Sweet wine, champagne, liqueur beer, lemonade, cider, cocoa, chocolate

Put in a saucepan 3 dl.de milk with 30 gr. Butter. When it starts to boil, add 30 gr. Gluten flour, stirring to make a lump. Add vanilla and leave to cool. Put 6 yolks in a row and finally the 6 egg whites. Grease a stone plate with butter, pour the composition and bake at the right heat.

Cool 6 yolks with 3 pills of melted saccharin in a tablespoon of water. When they are made like a cream, add 4 tablespoons of apricot jam without sugar and the 6 egg whites. Grease a stone plate with butter, pour the composition and bake for 15-20 minutes on the right heat.

Vanilla cream in a cup

Thoroughly rub 6 yolks over which it is slowly poured, always stirring 3 cups of boiling milk. Add 2 melted saccharin pills with a spoonful of hot water and a tablespoon of rum. Pour the cream into cups and bring to a boil in Bain Marie in the oven, in a large pan filled with water. The cups must be filled well because the cream decreases when baked. The water in the pan should not boil in large pots. Leave for 25-30 minutes. Leave to cool. Whisk together 2 egg whites, mix with 100 gr. Whipped cream without sugar and place a spoonful over each cup of cream. Serve cold, from the ice.

Scald 250 gr. almonds, clean and grind in a marble nut. Add 2 egg yolks, 2 egg whites, a little grated lemon peel, a pill of melted saccharin in water, as well as a pinch of yeast knife to grow. Grease a form with butter, pour the composition, bake for 15-20 minutes on the right heat. When it is ready, cut it into pieces.

Cool well 4 yolks with 80 gr. Gluten flour, half a vanilla stick and a pill of melted saccharin in a spoonful of hot water. Add 4 beaten egg whites - Grease a paper with butter, place in the pan. Put the breadcrumbs in the shape of biscuits and bake on low heat.

The normal recipe is made only by replacing sugar with saccharin

Fry 6 yolks with 2 tablespoons of gluten flour, adding 2 pills of melted saccharin in a tablespoon of hot water. Beat the 6 egg whites aside, mix with the rubbed cream yolks. Grease a long pan with butter, pour the composition and bake in the oven for 15-20 minutes. When ready, turn over on a wet napkin. Meanwhile, peel 4-5 apples, remove the middle with the seeds and cut into slices. Put them in a pan with a little butter, keeping them on the machine until they start to soften. Spread on the omelette while it is still hot and roll.

Peel 3-4 hard apples, medium in size and not too ripe. Dig a little in the middle with a very thin knife to remove the seeds and cut 1 cm slices. thickness. Put in a bowl pour a tablespoon of salt and 2 pills of melted saccharin with a teaspoon of hot water. Separately mix 2 egg yolks with half a cup of milk and 2 tablespoons of gluten flour. Beat well, finally adding the 2 egg whites. Drain the apple slices, soak in the dough and fry in butter on one side and on the other. Serve hot.

You can eat any salad prepared with lemon juice, a drizzle of oil, salt, pepper, pepper and chopped green parsley. You can also add a raw yolk that is freshened with lemon and oil. Here it says: the same is prepared lettuce, marola salad, dandelion, endive, created salad

I DIDN'T GIVE YOU RECIPES FOR FOOD BECAUSE EVERYTHING IS THE SAME: cooked or fried, steaks on a tray or grilled, and then with butter sauce and whatever else you want. Sant had softened all the sauces with flour of any kind. I hope it serves you. Many people here think that cinnamon is good for diabetes. Try it yourself. use a lot of cinnamon. They drink cinnamon tea.



Comments:

  1. Dusan

    The authoritative message :), is tempting...

  2. Tyesone

    This phrase is simply incomparable

  3. Moogugore

    aaaaaa, Martin, you're just a super megachel

  4. Al-Fahl

    Poor consolation!

  5. Palmer

    Remarkably topic



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