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Old 03-06-2007, 07:13 AM   #1
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I have been diagnosed as type 2 diabetes, so far doing the diet thing and poking myself to check the blood sugar level, so am curious what recipes others use that are alright for diabetics and choleserol too as that is high.
Thanks.
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Old 03-06-2007, 07:13 AM   #2
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I have been diagnosed as type 2 diabetes, so far doing the diet thing and poking myself to check the blood sugar level, so am curious what recipes others use that are alright for diabetics and choleserol too as that is high.
Thanks.
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Old 03-09-2007, 05:20 AM   #3
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partsman, here is a link that I have found helpful. Diabetic Recipes
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Old 03-09-2007, 12:13 PM   #4
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Thank you Gary, that will be very helpfull.
I appreciate the input.
Bill
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Old 12-15-2007, 11:44 AM   #5
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Join Date: Jun 2006
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Here are a Few back to back posts hope this helps:

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Lemon-Oatmeal Crispies
Categories: Diabetic, Desserts, Rice, Cooky/bars
Yield: 36 cookies

MMMMM------------------------INGREDIENTES-----------------------------
2/3 c Vegetable Oil; 1 ts Lemon flavoring;
2/3 c Brown Sugar; 1 c All-purpose flour;
1/2 c Egg Whites; 1 c Rolled oats;
2 tb Lemon Juice; 1/2 ts Baking powder;
2 tb Grated fresh or finley chop- 1/2 ts Baking soda;
Ped dried lemon rind; 1 1/2 c Crispy rice cereal;

Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at
medium speed until creamy. Add egg whites, lemon juice, rind and
flavoring, and mix at medium speed to blend well. Stir flour,
oatmeal, baking powder, and baking soda together to blend well; add
to creamy mixture while beating a medium speed. Stir in cereal. Drop
by the tablespoonfuls(level no.duooer) onto cookie ssheets left
ungreased or lined with aluminum foil. Bake at 350 for 8 to 10
minutes, or until cookies are lightly browned. Remove them to a wire
rack and cool to room temperature. Yield: 36 servings (36 cookies)
Food Exchanges per serving: 2/3 STARCH/BREAD EXCHANGE + 1 FAT
EXCHANGE Calories: 87, CHO: 11g, PRO: 1g, Fat: 4g, Na: 66mg,
Cholesterol: 0

Source: Desserts for Diabetics by Mable Cavaiani, R. D.
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Etta's Oatmeal Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 24 cookies

MMMMM------------------------INGREDIENTS-----------------------------
1/2 c Margarine; (1 Stick) 1/2 ts Black walnut flavoring;
1/4 c Sugar; 1/4 c Water;at room temperature
1/4 c Brown sugar; 1 1/2 c All-purpose flour;
Dry sugar substitute equal; 1 ts Baking soda;
To 1/4 cup of sugar 1/4 ts Salt;
1/4 c Egg; whites 1/2 c Black or English Walnuts;
1 ts Vanilla; -chopped

Cream margarine, sugars and dry sugar substitute together at medium
speed until light and fluffy. Add egg whites, flavorings, and water,
and mix at medium speed for 30 seconds, scraping down the bowl before
and after adding egg whites, flavorings, and water. Stir flour,
baking powder, salt, oatmeal and walnuts together to blend, and add
to creamy mixture. Mix to blend. Drop dough by 1 1/2 T onto cookie
sheets that have been sprayed with pan spray or lined with aluminum
foil. Press each cookie down lightly with the back of a tablespoon
dipped in color water. Bake at 350 for 12 to 14 minutes, or until
cookies are lightly browned. Remove them to a wire rack and cool to
room to temperture. Yield: 24 Food exchanges per serving: 1
STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 122 Fat: 6g, CHO:
15g, PRO: 3g, NA 120 mg, Cholesterol: 0 Source:

Desserts for Diabetics by Mabel Cavaiani, R.D.
Brought to you and yours via Nancy O'Brion and her Meal-Master.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Coconut Macaroons
Categories: Diabetic, Desserts, Cooky/bars
Yield: 86 cookies

MMMMM------------------------INGREDIENTS-----------------------------
1/4 c Semisweet chocolate chips; 1 ts Chocolate flavoring;
2 Large egg whites; (optional)
1/4 ts Cream of tartar; 1/8 ts Salt;
1 ts Vanilla; 2 1/2 c Flaked coconut;

Melt chocolate chips in the top of a double boiler or in a micowave
oven. Set aside and cool to room temperature. Place egg whites and
cream of tartar in a mixer bowl and beat at high speed, using a whip,
until peaks are formed. Add sugar gradually while continuing to beat
at high speed. Add flavorings and salt to meringue, beating at low
speed. Add melted clocolate, continuing to beat at slow speed. Remove
the whip and stir the coconut into the margingue with a spoon. Drop
by heaping tablespoon onto a cookie sheet that have been sprayed with
pan spray or lined with aluminum foil. Bake at 325 for about 20
minutes, or until marcroons are not quite firm. Remove loosly
cpvered container in a dry place at room temperature. Keep in a
loosely covered container in a dry place at room temperature, or
freeze until needed. Do not cover tightly if storing at room
temperature. Yield: 20 servings

Food Exchanges per serving: 2/3 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
Calories: 86, Cho: 10g, PRO: 1g, FAT: 5g, NA:22mg, Cholesterol:0

Source: Desserts for Diabetics by Mabel Cavaiani, R. D.
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Three Beans in a Salad
Categories: Diabetic, Vegetables, Salads, Side dishes, Beans
Yield: 4 servings

MMMMM------------------------INGREDIENTS-----------------------------
2/3 c Pinto beans;cooked drained 2 tb Natural rice vinegar;
2/3 c Garbanzo bns; cooked,drained 1 tb Lemon juice;
1 1/2 c Green beans; sliced, steamed 4 ts Olive oil;
1/2 c Celery; diced 1/4 ts Each salt;
1/4 c Red onion; diced Freshly ground pepper;
1/4 c Pimentos; diced Lettuce leaves
1/4 c Parsley; chopped

1. In salad bowl combine all ingredients, except lettuce. Chill

2. Serve on lettuce leaves.

DEAL-MEAL CARDS USED: 1 meat 1 vegetable 1 fat 155 Calories

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Mexican Goolash
Categories: Diabetic, Meats, Main dish, Mexican
Yield: 4 servings

1/2 lb Lean ground beef; 1 1/2 c Raw macaroni;
1/2 c Onion; chopped 1/4 ts Garlic powder;
1/4 c Green pepper; chopped 1/4 ts Pepper;
3 c Tomato juice; Hunt's No Salt 1/4 ts Chili powder;

Add Macaroni to boiling water and cook for 7 minutes. Cook the first 3
ingredients in cast-iron skillet until meat is brown and vegetables
are tender. Drain off fat. Add tomato juice, macaroni, and spices.
Simmer until liquid is almost absorbed.

Note: Served with a salad, this makes a delicious meal.

Nutrients per serving: Calories 323, fat 11g, cholesterol 49mg,
carbohydrate 36g, sodium 64mg.

Exchanges: Bread 2, Meat 2, Vegetable 1.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Mustard Sauce
Categories: Diabetic, Sauces, Low-fat/cal
Yield: 8 servings

2 Egg Yolks; 1/2 ts Mustard; dry
3 tb White Vinegar; 3 tb Skim Milk;
1 tb Prepared Mustard; 1 tb Lemon Juice;
Artificial Sweetener; *

* Enough Artificial Sweetener to substitute for 1 t of Sugar
================================================== ====================
=== Beat egg yolks with dry mustard in the top of a double boiler
until blended. Add vinegar gradually, beating after each addition.
Cook over simmering water, stirring constantly until thick and
smooth. Add milk gradually, beating in with a fork or wire whip. Cook
5 more minutes over simmering water. Remove from heat. Let cool 10
minutes. Add remaining ingredients, blend well. This is delicious
served with Ham, Pork, or Canadian-style bacon.

Makes 8 servings of 1 Tablespoons each.
Nutritive Values Per Serving: CHO 1 gm; PRO 1 gm; FAT 1 gm; Calories
18 Sodium 28 mg
Food Exchange Per Serving: Up to 1 Tablespoon may be considered
"Free". If you use 3 Tablespoons count as 1 Fat Exchange.
Low-sodium Diets: This recipe is suitable, but should be used with
fresh pork, not ham or Canadian style bacon.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Chiffon Mold
Categories: Diabetic, Desserts, Low-fat/cal
Yield: 6 servings

1 tb Gelatin; Granulated 1/2 c Water; Cold
3 md Eggs, Separated 1/4 c Cocoa; Dry (25 Grams)
1/8 ts Salt; 1 1/2 ts Vanilla; Real(No Artificial)
1/2 ts Chocolate Extract; Pure Artifical Sweetener ;*
1/8 ts Cream Of Tartar; 42 g Ladyfingers; 6 Small

* Use enough artificial sweetener to substitute for 2/3 cups
sugar. Soak gelatin in cold water. Beat egg yolks until light; add
cocoa, salt, and milk; beat until smooth. Turn into the top of a
double boiler. Cook over simmering water stirring constantly until
thick and smooth. Remove from heat. Add vinilla, chocolate extract
and artificial sweetener; mix well. Add chocolate mixture to gelatin
and stir until gelatin is completely dissolved. Chill in
refrigerator, stirring occasionally until mixture sets to the
consistency of unbeaten egg whites. Meanwhile split lady fingers.
Place halves upright ( flat side in) around outer sides of a 4-cup
mold. When chocolate mixture is partially thickened, beat egg whites
and cream of tartar until stiff. Fold into chocolate mixture; blend
thoroughly. Carefully spoon into mold. Cover with clear plastic
wrap. Chill for 3 to 4 hours or until set. Unmold onto a serving
plate as you would any gelatin mixture. To serve, cut into six
slices.

Makes 6 Servings of 2/3rds cup chocolate mold plus 2 ladyfinger
halves.

Nutritive Values Per Serving: CHO 11 gm; PRO 7 gm; FAT 4 gm;
Calories 103; Sodium 100 Mg

Food Exchanges Per Serving: 1 Fruit Exchange Plus 1 Low-Fat Meat
Exchange

Low-Sodium Diets: Omit Salt

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Rice and Cheese Casserole
Categories: Diabetic, Rice, Cheese, Main dish, Casseroles
Yield: 6 servings

2 1/2 c Cooked brown rice -cheese
3 Green onions, chopped 1/2 c Low-fat milk
1 c Low-fat cottage cheese 1/2 ts Dijon-style mustard
1 ts Dill weed Nonstick vegetable spray
1/4 c Freshly grated Parmesan

Combine all but the last ingredient in a mixing bowl. Pour into a
casserole dish coated with nonstick vegetable spray. Bake in a
preheated 350 degree oven for 15 to 20 minutes. Serves: 6 (3/4 cup
servings)

Calories: 225, Protein: 14 g, Fat: 4 g, Carbohydrates: 34 g, Fiber:
2.5 g, Cholesterol: 10 mg, Sodium: 328 mg, Potassium: 218 mg

Exchange: 1 1/2 starch/bread 1/2 lean meat 1 low-fat milk

From: UCSD Healthy Diet for Diabetes cookbook Posted by: Debbie
Carlson - Cooking Echo

RECIPE CLIPPED by Joan Johnson

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Black Beans and Rice
Categories: Diabetic, Rice, Beans, Vegetarian
Yield: 4 servings

1 lb Black beans; 1/2 c Vinegar;
1 ts Oregano; 1 Green pepper; chopped
1 lg Onion; chopped 2 c Cooked brown rice;
3 Bay leaves; 2 ts Olive oil;
1 cl Garlic; 1 Ham hock; trim fat

Wash the beans and soak overnight in 2 quarts of cold water. Saute the
onion ( and it's just as good if you leave the onion raw), garlic and
pepper in the oil. Combine all the ingredients except the vinegar and
rice, and cook over low heat until the beans are tender. Add the
vinegar and serve over the rice.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Vegetable Gumbo
Categories: Diabetic, Vegetarian, Vegetables
Yield: 6 servings

1 Onion; chopped 1/2 c White Grape Juice;
1/2 Green pepper; diced 1/2 c Water;
2 Ribs Celery; diced 1/4 ts Tabasco sauce;
1 Clove garlic; minced 1/4 ts Paprika;
1 lb Okra; sliced, fresh, frozen 2 tb Fresh parsley; chopped
1 lb Tomatoes; fresh, or canned 1 tb Basil or Rosemary; minced
2 c Corn; fresh, frozen, canned Vegetable coating spray
1 ts Vegetable Bouillon granules;

Method: In a large heavy stew pot, place bouillon and 1/2 C white
grape juice, onion, green pepper, celery garlic, cook until tender,
5-7 minutes. Add other ingredients, cook over low heat, stirring
occasionally to keep from sticking to bottom. Cover and simmer gently
until corn and okra are done. (or simmer in crockpot 6-7 hours)

Note: Cut fresh corn from cob with a sharp knife, then scrape the
remaining corn off the cob. Four ears will make about two cups. If
you use dried herbs, rub them with the palms of your hands before
adding to the pot, this releases their aroma and goodness. Exchanges:
1 Veg, 1 Bread, and 107 calories. Update old family favorite - Alice
in Houston

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Red Beans and Rice #4
Categories: Diabetic, Rice, Main dish, Vegetables, Beans
Yield: 4 ser(1 cup)

2 cl Garlic; minced 2 ts Tabasco sauce;
1/3 c Onion; diced 2 c Brown rice; cooked
1/8 ts Cayenne; 2 c Red beans; cooked
1/8 ts Cumin; 1 c Ham; cooked and diced
1/8 ts Chili powder;

In a large pan, saute garlic and onion with seasonings. Add rice,
beans and ham; cook over medium heat. Stir in approximately 1/4 cup
water or liquid from beans. Cook until heated through.

Serves: 4 (1 cup servings)

Calories: 306 Protein: 19 g Fat: 4 g Carbohydrates: 48 g Fiber: 10.4 g
Cholesterol: 21 mg Sodium: 555 mg (high in sodium) Potassium: 731 mg

Exchange: 3 starch/bread 1 medium-fat meat

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Ice Cream, Lowfat
Categories: Diabetic, Desserts, Ice creams
Yield: 8 servings

MMMMM------------------------INGREDIENTS-----------------------------
8 oz Pet Lite Milk; 1 ts Vanilla;
4 pk Sugar Substitute;

MMMMM-----------------ADD: ONE OF THE FOLLOWING----------------------
2 Peach; peeled & diced 8 oz Orange Juice;
1 Banana; mashed 2 c Strawberries; crushed
4 sl Pineapple with juice;

Directions: Mix all together and put in freezer of refrigerator until
hardened. Remove - break up - put in blender and whip until creamy.
Serve. Can also be made in one of the small electric machines, or one
of those that goes in freezer. Calories: 75 cal. Exchanges: 1/2 Milk
and 1/2 Fruit

From Files of A.Broaddus 6-24-93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Jiffy Fruit Cobbler
Categories: Diabetic, Desserts
Yield: 6 servings

1 Canned peaches; apricots; Cinnamon; to taste
Or fruit cocktail;..in 1 c Biscuit mix;
Fruit juice 1/3 c Milk;
2 ts Tapioca; minute

Preheat oven to 350 degrees. Combine fruit and juice, tapioca and
cinnamon in a 9 inch pie plate, set aside. Stir together biscuit mix
and milk in a small bowl. Top fruit mixture with 6 equal sized
'mounds' of biscuit dough.

Place fruit mixture with the biscuits on top of the oven. Bake 25-30
minutes.

Serve warm with fruit dished on top of biscuit.

1 serving = 170 cal. 1 brd, 3/4 fruit, 1 fat. Carbs = 27, pro = 3, f
= 5

Approved by the Diabetes Assoc.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Miracle Rise Chocolate Cake
Categories: Diabetic, Desserts, Cakes
Yield: 12 servings

MMMMM------------------------INGREDIENTS-----------------------------
1 pk Active dry yeast; 2 c Flour; Pillsbury's All Purp.
1/2 c Warm water; 1 tb Baking Powder;
2 Eggs; OR EGG SUBSTITUTE; 1 ts Soda;
1/2 c Skim milk' 1/2 ts Salt;
1/3 c Vegetable Oil; 1 ts Vanilla;
3 tb Sweet*10 Liquid; 1 ts Red food coloring;
1/2 c Cocoa;

Directions: Spray a 9-in tube or Bundt pan. In a large mixer bowl,
soften yeast in warm water. Add egg substitute, milk, oil and
Sweet*10. Beat 2 minutes at high speed. Add cocoa, dry ingredients,
vanilla and food coloring. Blend at low speed; beat 3 minutes at
medium speed. Pour batter into greased 9-inch Bundt pan or tube pan.
Cover with foil; let rise in warm place for 45 minutes. Bake at 350
degreds for 30 to 35 minutes until a wooden pick inserted in center
of cake comes out clean. Invert immediately onto wire rack. Cool.
1/12th of cake has 145 calories. Exchange values - 1/2 skim milk; 1
Fruit, 1 Fat Created by Pillsbury Kitchens

Exchange From files of A.Broaddus 6-29-93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Wild Rice-Stuffed Squash
Categories: Diabetic, Vegetables, Vegetarian, Rice
Yield: 4 servings

2 md Acorn Squash; 1/2 c Walnuts; chopped
1/2 c Wild Rice; cooked 1 tb To 2 tb Frozen Orange Juice;
1 ts Orange Rind; grated Concentrate

Cut the squash in half and remove the seeds. Combine the remaining
ingredients and fill the squash with the mixture. Place in a baking
pan. Cover with aluminum foil or a lid and bake in a 400-degree oven
for about 35 minutes, or until the squash is fork-tender. Extra
orange juice concentrate can be drizzled over the squash just before
serving.

Serves 4

One Serving = Calories: 204 Carbohydrates: 28 Protein: 5 Fat: 10
Sodium: 20 Potassium: 610 Cholesterol: 0

Exchange Value: 2 Bread Exchanges + 2 Fat Exchanges

Source: Holiday Cookbook, American Diabetes Association, ISBN
0-13-024894-0, by Betty Wedman, M.S.,R.D.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cranberry-Stuffed Acorn Squash
Categories: Vegetables, Diabetic, Vegetarian
Yield: 4 servings

2 md Acorn squash; 1 Orange; peeled and chopped
1 Apple; chopped 1/2 ts Cinnamon;
1/2 c Cranberries; fresh or frozen 2 ts Honey or Equal Sweetner;
-chopped

Cut the squash in half and remove the seeds. Combine the remaining
ingredients, except the honey or sweetener. Fill the squash with the
mixture. Drizzle the honey or sweetener over the squash. Place in a
baking pan. Cover with aluminum foil or a lid and bake for 25 minutes
in a 400 degree oven. Remove the foil and continue baking until the
squash is tender, about 20 minutes.

Serves 4

One Serving = Calories: 125 Carbohydrates: 31 Protein: 2 Fat: 1
Sodium: 2 Potassium: 608 Cholesterol: 0

Exchange Value: 1 Bread Exchange + 1-1/2 Fruit Exchanges

Source: Holiday Cookbook, American Diabetes Association, ISBN
0-13-024894-0, by Betty Wedman, M.S.,R.D.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Black Forest Parfait
Categories: Diabetic, Desserts, Cheese
Yield: 6 servings

3 oz Neufchatel cream cheese; 1/3 c Cherry juice;
2 c Skim milk; cold 1 cn Red sour pitted cherries;
3 oz Pkg. Jell-o sugar-free; -1 lb., water packed
-instant chocolate pudding; 6 pk Equal sweetener;
1 tb Cornstarch;

Blend cream cheese with 1/4 cup skim milk on low speed of electric
mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2
minutes or until smooth.

Mix cornstarch in cherry juice until dissolved. Add to cherries and
cook until it boils for 1 minute. Remove from heat and stir in Equal.

Alternately spoon pudding and cherries into parfait dishes, ending
with pudding. Garnish with 2 cherries.

Nutrients per serving: Calories 116, fat 3.5gm, cholesterol 14mg,
carbohydrate 16g, sodium 304mg.

Exchanges: Bread 1/2, milk 1/2, fruit 1/2, fat 1.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01
Kebamo is offline   Reply With Quote
Old 12-15-2007, 11:45 AM   #6
Senior Member
 
Join Date: Jun 2006
Location: Conway, SC
Posts: 138
Title: Strawberries Romanoff
Categories: Diabetic, Desserts
Yield: 1 servings

MMMMM------------------------PER SERVING-----------------------------
1/4 c Lowfat yogurt; put in 4 Strawberries; fresh or
-custard cup -thawed frozen
4 pk Equal sweetner; up to 5 ds Nutmeg;

For each serving, mix yogurt with Equal and a dash of nutmeg. Then add
strawberries and stir. Serves 1.

Nutrients per serving: Calories 57, fat 1g, cholesterol 0mg,
carbohydrate 5g, sodium 40mg.

Exchanges: Milk 1/2, fruit 1/3.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Our Lemon Pie
Categories: Diabetic, Desserts, Pies
Yield: 8 servings

3 tb Margarine; 27 pk Equal sweetener;
10 Graham cracker squares; 2 Egg yolks;
1/2 c Skimmed evaporated milk; 2 lg Lemons; 1/2 cup juice
-cold 3 Egg whites;
1 pk Dream Whip; 3 tb Sugar;

Melt margarine on medium to low heat. Roll graham crackers into
crumbs with rolling pin. Mix crumbs and melted margarine. Pat to
make crust on bottom and sides of pie pan. Chill.

Add cold evaporated milk to Dream Whip (do not add vanilla). Sprinkle
in 24 pkg. Equal. Mix and beat according to directions. Beat egg
yolks slightly, and gradually stir in lemon juice. Gradually fold in
the whipped Dream Whip. Spread in pie crust. Turn on broiler so it
will get hot. Beat 3 egg whites frothy (use clean beaters so whites
will beat up as fluffy as possible). Add 1 tbs. sugar and beat until
blended in. Add another tbs. sugar and 3 Equal pkg. and beat until
soft peaks form. Spread meringue over top. Spread meringue to stick
to the edges so it won't shrink when you broil it.

Put under broiler for 30-60 seconds until meringue is lightly
browned. IT DOESN'T TAKE LONG AT ALL AND IS EASY TO BURN. The flavors
will blend better if you chill for 5 hours.

Nutrients per serving: Calories 144, fat 5g, cholesterol .6mg,
carbohydrate 27g, sodium 81mg.

Exchanges: Bread 1, fruit 1/2, milk 1/2, fat 1.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Banana Bread
Categories: Diabetic, Breads/bm, Low-fat/cal
Yield: 20 servings

1/4 c Sugar; 1 ts Baking soda;
3/4 c Sugar Twin; 2 c Flour;
1/3 c Margarine; 4 tb Milk;
1 Egg; 3/4 ts Vinegar;
2 Egg whites; 3 Bananas; ripe, mashed

Blend sugar, Sugar Twin, and margarine. Add eggs and mix well. Sift
flour and soda into bowl and stir. Mix milk and vinegar together,
then add to mixture. Fold in bananas. Bake 1 hour at 350 degrees in
greased 9 x 5 loaf pan. Let cool and cut into 20 slices.

Nutrients per slice: Calories 108, fat 3.6g, cholesterol 14 mg,
carbohydrate 17g, sodium 63mg.

Exchanges: Bread 1, fruit 1/4, fat 1.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Southern Cornbread
Categories: Diabetic, Breads/bm, Low-fat/cal
Yield: 12 servings

1 c Yellow cornmeal; 3/4 ts Salt substitute;
1 c Flour; 1 md Egg; slightly beaten
4 ts Baking powder; 1 c Skim milk;

Sift dry ingredients together. Add egg and milk; mix well. Pour into
12 x 8-inch pan which has been sprayed with a nonstick vegetable
coating. Bake at 425 for 25 minutes. Cut into 12 squares.

Nutrients per serving: Calories 81; fat 1g, cholesterol 0,
carbohydrate 15g, sodium 142mg.

Exchanges: Bread 1

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Stewart's Salad
Categories: Diabetic, Salads, Main dish, Cheese, Low-fat/cal
Yield: 12 servings

MMMMM-------------------------1ST LAYER------------------------------
2 pk 3 oz.sugar-freelemon Jell-o; -Few drops
-(prepared) 20 oz Can crushed pineapple;
2 dr Green food coloring; -in own juice; drained

MMMMM-------------------------2ND LAYER------------------------------
1 pk 8 oz. lite cream cheese; 1 pk Lite Dream Whip*; make with
-softened -skim milk

MMMMM-------------------------3RD LAYER------------------------------
1 c Pineapple juice; unsweetened 2 Egg yolks;
2 tb Flour; 16 pk Equal sweetener;

*May use 8 oz. Lite Cool Whip.

Mix Jell-o, food coloring, and drained pineapple. Pour into a 9 x
13-inch pan and chill until firm. Blend the cream cheese and Dream
Whip together. Spread over chilled Jell-o layer. Chill. Cook third
layer ingredients until thick; then cool. Drop by spoonfuls over
second layer and spread carefully. Keep chilled until ready to serve.

Nutrients per serving: Equal, Calories 114, Fat 5 g, Cholesterol 42
mg, Carbohydrate 12 g, Sodium 129 mg.

Exchanges: Fruit 1, Fat 1/2.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, and Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

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Title: Pepper's Tuna Casserole
Categories: Diabetic, Fish, Cheese, Low-fat/cal
Yield: 8 servings

6 1/2 oz Water-packed tuna; Salt; to taste
1/2 c Onion; diced Pepper; to taste
6 oz Egg noodles; 2 sl Light sandwich cheese;
1 cn Light cream ofmushroom soup;

Cook noodles; drain. Mix in all ingredients and top with the cheese.
Bake at 350 degrees for about 45 minutes to 1 hour.

Nutrients per serving: Calories 72, fat 3g, cholesterol 5mg,
carbohydrate 3g, sodium 146mg. Exchanges: Meat 1.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

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Title: Tuna Salad
Categories: Diabetic, Fish, Salads, Low-fat/cal
Yield: 6 servings

1/2 c Low-calorie mayonnaise; -and all
1 tb Lemon juice; 2 cn 6 1/2 oz. water-packed tuna;
2 tb Green onions; chopped,tops, 1/2 c Celery; chopped

Combine all ingredients and toss slightly before serving. Serve on a
bed of shredded lettuce. Serves 6. (From Dr. Richard Berger.)

Nutrients per serving: Calories 131, Fat 4 g, Cholesterol 35 mg,
Carbohydrate 1 g, Sodium 413 mg.

Exchanges: Meat 1, Fat 1.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, and Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

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Title: Scalloped Tuna
Categories: Diabetic, Fish, Low-fat/cal
Yield: 5 servings

1 c Soft breadcrumbs; 1/2 ts Salt substitute;
1 1/2 c Skim milk; 1/4 ts Pepper;
1 tb Margarine; 1 sm Onion; minced
1 Egg; 1 ts Parsley flakes;
2 Egg whites; 6 1/2 oz Water-packed tuna;

Heat breadcrumbs with milk and margarine until margarine melts.
Meanwhile, beat egg and egg whites. Stir in salt, pepper, onion,
parsley flakes, and tuna. Gradually stir in hot milk and crumbs.
Place in casserole dish and bake at 350 for 25-30 minutes.

Nutrients per serving: Calories 165, fat 10gm, cholesterol 72mg,
carbohydrate 14gm, sodium 452mg.

Exchanges: Bread 1, Meat 1, Fat 1.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

Formatted for Meal-Master by Joyce Burton.

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Title: Aloha Chicken
Categories: Diabetic, Poultry, Rice, Main dish
Yield: 6 servings

2 1/2 lb Chicken pieces; skinned -unsweetened
2 Chicken Bouillon cubes; 1/2 c Juice from pineapple;
-Borden Low Sodium 1 ts Light soy sauce;
1 tb Margarine; 2 tb Flour;
1 c Green pepper; diced (1 med. ds Pepper;
-pepper) 4 1/2 c Rice; cooked
1 c Radishes; thinly sliced Chow mein noodles; optional
1 c Pineapple chunks; canned,

Simmer the chicken in water with bouillon cubes. Remove meat from
bones and cut into chunks. Save 1 cup of chicken broth. While
chicken is cooking, melt margarine in frying pan or wok and saute the
radishes, green peppers, and pineapple until crisp tender, but not
brown. (Put rice on to cook.) Mix 1 cup saved chicken broth with 1/2
cup pineapple juice and 1 tsp. soy sauce. Add to pan.

Mix flour with 1 Tb. cold water and stir to remove lumps. Add to
vegetables. Add cut up chicken and a dash of pepper, and cook until
everything is hot. Serve over rice. If desired, sprinkle chow mein
noodles on top. Serves 6. (Portion is 3/4 cup mixture served over
3/4 cup cooked rice.)

Nutrients per serving: Calories 320, fat 7g, cholesterol 58mg,
carbohydrate 39g, sodium 314mg.

Exchanges: Bread 2 1/2, Meat 2.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williams, M.S.

Formatted for Meal-Master by Joyce Burton.

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Title: Monster Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 36 servings

1/4 c Egg; White 1 ts Vanilla
1/4 c Brown Sugar; 1/3 c Vegetagble oil
1/2 c Sugar; 4 c Rolled oats
-sugar substitubed may be 1 ts Baking oats
Used 1/2 c Semisweet chocolate chips;
1 c Peanut butter; crunchy

Place eggs whites, sugars, peanut butter, vanilla and oil in a mixer
bowl and mix at medium speed to blend well. Add oatmeal, baking soda
and chocolate chips tp creamy mixture anmd mix at medium speed to
blend. Drop dough by 1 1/2 tablespoonfuls (level no 40 dipper) onto
cookie sheet that have been sprayed with or lined with aluminum foil.
Press each cookie down lightly to 1/2 thick with back of a tablespoon
dipped in cold water. Bake at 350 for 12 minutes, or until cookies
are lightly browned and firm. Remove them to a wire rack and cool a
room temperature.

Food Exhcanges per serving: 1 STARCH/BREAD EXCFHANGE + 1 FAT
EXCHANGE CAl: 137, fat 7g, CHO: 16 g, Na: 44mg, PRO: 4g, CHO: 0

Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Soft Molasses Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 30 servings

1/4 c Sugar; 1 ts Cinnamon;
1/2 c Molasses; 1 ts Ginger;
1/2 c Vegetable shortening; 1/2 ts Nutmeg;
2 Large eggs; 1/4 c Sugar;(dry sugar substitute)
2 3/4 c All-purpose flour; 1/2 c Coffee;(hot)
2 ts Baking soda; 1 tb Lemon juice;

Cream sugar, molasses and shortening together at medium speed until
light and fluffy. Add eggs and mix at medium speed until creamy,
scraping down the bowl before and after adding eggs. Stir flour,
baking soda, cinnamon, ginger, nutmeg, salt and dry sugar substitute
together to blend well, and then add, along with coffee and lemon
juice, to creamy mixture. Mix at medium. Mix at medium speed until
creamy. Drop dough by 1 1/2 Tablespoon onto cookies sheets that have
been sprayed with pan spray or lined with aluminum foil. Bake at 375
for 12 to 14 minuntes, or until cookies are firm. Remove them to a
wire rack and cool to room temperuture.

Food exchanges per servings: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 101, FAT: 4g, CHO: 15g Na: 103mg, PRO: 2g, CHO: 18mg

Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and Her Meal-Master

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Title: Hermits
Categories: Diabetic, Desserts, Cooky/bars
Yield: 24 servings

1/2 c Margarine; (1 stick) -to 1/4 cup sugar
2/3 c Brown sugar; 1 ts Cinnamon;
2 Large eggs; 1/2 ts Nutmeg;
2 c All-purpose flour; 1/4 ts Ginger;
1 ts Baking powder; 1/4 c English walnuts; chopped
1/4 ts Salt; 1/4 c Raisins;
Dry sugar substitute equal; 1/4 c Water at room temperature

Cream margarine and brown sugar together at medium speed until light
and fluffy. Add eggs and mix at medium speed for 1 minute, scraping
down the bowl before and after adding eggs. Stir flour, baking
powder, salt, dry sugar substitute, cinnamon, nutmeg, ginger,
walnuts, and raisins together to blend well. Add along with water,
to creamy mixture; mix at medium speed to blend well. Drop dough by
1 1/2 tablespoon onto cookie sheets that have been sprayed with pam
spray or lined with aluminum foil. Bake at 350 for 10 to 12 minutes,
or until cookies are browned on the bottom. Remove them to wrie rack
cand cook to room temperature.

Food exchanges per serving: 1 STRACH/BREAD EXCHANGE & 1 FAT EXCHANGE
Calories: 114, FAT: 5g, CHO: 15g, Na: 89, PRO: 2g, Cholesterol: 23 mg

Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Chocolate Dunking Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 36 servings

1/2 c Margarine; (1 stick) 1/2 c Egg whites;
1/2 c Sugar; 2 c All-purpose flour;
1/4 c Brown sugar; 1/4 c Cocoa;
Dry sugar substitute equal 1/2 c Baking soda;
To 1/4 cup sugar; 1/4 ts Salt;
1 ts Vanilla;

Cream margarine, sugars and sugar substitute together until light and
fluffy. Add vanilla and egg whites, and mix at medium speed until
creamy, scraping down the bowl before and after adding vanilla and
egg whites. Stir flour, cocoa, baking soda and salt together to blend
and add to creamy mixture. Mix at medium speed to blend. Cover and
refrigerate to 1 to 24 hours.
Return dough to room temperature. Roll out on a lightly floured
board to form a 12' square. Cut across dough a 4" intervals to give
3 slices which 4" wide and 12" long. Cut each slice in 12 equal
portion, 1" by 4". Place dough on cookie sheets that have sprayed
with pam spray or lined with aluminum foil. Bake at 350 for about 10
minutes, or until cookies are firm. Remove them to a wire rack and
cool to room temperature.
Variations: Cinnamon Dunkin' Cookies. Omit Cocoa. Add 1/4 c
all-purpose flour and 1 1/2 t cimmamon to the flour and other dry
ingredients. Lemon Dunkin' Cookies. Omit cocoa. Add 1 t lemon
flavoring and grated rind from 1 lemon along with the vanilla, and
add 1/4 cup of all-purpose flour to the flour and other dry
ingredients.

Food exchanges per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 93, FAT: 4g, CHO: 13g, Na: 33mg, PRO: 2g, CHO: 0

Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master.

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Title: Vera's Buttermilk Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 24 servings

1/2 c Margarine; (1 stick) 2 c All-purpose flour;
2/3 c Sugar; 2 tb Dry Buttermilk;
Dry sugar substitute equal; 1 ts Baking soda;
1/4 cup sugar; 1/4 ts Salt;
1 Egg; (large) 1/3 c Water at room temperature
1 ts Vanilla;

Cream margaring, sugar, and dry sugar substitute together at medium
speed untill light and fluffy. Add egg and vnill and mix at medium
speed for 30 seconds, scraping down the bowl before and after adding
the egg and vanilla. Stir flour, dry buttermilk, baking soda and salt
mixture, along with water, to creamy mixture, and mix at medium speed
to blend well. Drop dough by 1 1/2 tablespoonfuls onto coolie sheeet
that have been sprayed with pan spray orlined aluminum foil. Press
cookies down on the bottom. Remove them to a wire rack and cook to
room temperature.

Food exchanges per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE

Calories: 96, FAT: 4g, CHO: 13g, Na: 107mg, PRO: 2g, Cholesterol: 12mg
Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Pecan Oatmeal Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 24 servings

1 c Rolled oats; 1/4 c Egg; whites
1/2 c All-bran, Bran Buds, Fiber 1 ts Vanilla
One or 100% Bran 3 ts Water
1/4 c Pecans; 1 c All-purpose flour
1/2 c Margarine; (1 stick) 1/2 ts Baking powder
1/2 c Sugar; 1/2 ts Baking soda
1/2 c Brown Sugar; 1/4 ts Salt

Place oatmeal, cereal and pecans in a bowl and mix lightly. Set
aside. Cream margarine and sugars together at medium speed until
light and fluffy. Add eggs whites vanilla and water, and mix at
medium speed for 1 minute, scraping down the bowl before and after
adding egg whites, vanilla and water. Stir flour, baking powder,
baking soda and salt together and add to creamy mixture and mix at
medium speed only until oatmeal is blended into dough. Drop by 1 1/2
tablespoonfuls onto a cookie sheet that have been sprayed with pam
spray or lined with aluminum foil. Bake at 375 for about 12 minutes;
then remove cookies to a wire rack and cool to room temperature.

Food exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE

Calories: 127, FAT: 6g, CHO: 17g, Na: 139mg, PRO: 2g, Cholesterol: 0
Source: Derrests for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Amish Sugar Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 24 servings

1/2 c Sugar; 1 ts Lemon or alomond flavoring
1/3 c Powdered Sugar; 2 tb Water
1/4 c Margerine; (1/2 stick) 2 1/4 c All-purpose flour
1/3 c Vegetable oil 1/2 ts Baking soda
1 Egg; (large) 1/2 ts Cream of tartar;
1 ts Vanilla 1/2 ts Salt

Place sugars, margarine and oil in a mixer bowl and mix at medium
speed until creamy. Add egg, banilla, flavoring and water, and mix
at medium speed for 30 seconds, scraping down the bowl before and
after adding these ingredients. Stir remaining ingredients together
to blend well; add to creamy mixture and mix at medium speed to
blend. Form dough into 24 balls using 1 tablespoon dough per ball.
Place balls on cookie sheets that have been sprayed with pan spray or
lined with aluminum foil. Press balls down evenly to 1/2' with the
back of a tablespoon dipped in water. Bake at 375 for 12 to 14
minutes, or until cookies are browned on the bottom and lightly
browned around the edges. Remove cookies to a wire rack and cool to
room temperature.

Food exchanges: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE

Caloiries: 107, FAT: 5g, CHO: 15g, Na: 50mg, PRO: 2g, Cholesterol:
llmg. Source: Desserts for Diabetics by Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Kebamo is offline   Reply With Quote
Old 12-15-2007, 11:46 AM   #7
Senior Member
 
Join Date: Jun 2006
Location: Conway, SC
Posts: 138
Title: Chocolate Peppermint Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 36 servings

1 c Margarine;(2 sticks) 3 c All-purpose flour;
1 1/3 c Sugar; 1/2 c Cocoa;
1 ts Peppermint; flavoring 2 ts Baking powder;
1/2 c Egg; whites at room 1/4 ts Salt;
-temperature

Cream margarine and sugar together at medium speed untill light and
fluffy. Add flavorings and egg whites, and mix at medium speed for 1
minute, scraping down bowl before and after adding flavorings and egg
whites. Stir flour, cocoa, baking powder and salt together to blend
well; add to creamy mixture. Mix at medium speed to blend well.
Cover and refrigerate from 3 hours to overnight.
Return dought to room temperture. Roll our on a lightly floured
board to 1/4 thick. Cut with a 2 1/2 round cutter or an equivalent
cutter. Place on cookie sheets that have been sprayed with pan spray
or lined with aluminum foil. Bake at 350 for 10 to 12 minutes, or
until cookies are almost firm. Remove cookies to a wire rack and cool
to room temperature.

NOTE: Cookies will be soft if kept in an airtight container. If you
want them crisp, freeze them or keep them in a container that isn't
airtight.

Food exchanges per servings: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE

Calories: 115, FAT: 5g, CHO: 16g, Na: 98mg, PRO: 2g, Cholesterol: 0
Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Spoon River Rolled Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 36 servings

1/2 c Vegetable shortening 1 ts Nutmeg; (optional)
1 1/4 c Sugar; 1 ts Baking powder
2 Eggs, (large) 1 ts Baking soda
1 ts Vanilla 1/4 ts Salt
1 ts Lemon extract; 1 c Sour cream;
3 c All-purpose flour

Cream shortening and sugar together at medium speed until well
blended. Add eggs and flavorings, and beat at medium speed until
creamy, scraping down the bowl before and after adding eggs and
flavorings. Stir flour, nutmeg if desired, baking powder, baking soda
and salt together to blend well; add, along with sour cream to
creamy. Cover and refrigerate from 3 hours to overnight. Return dough
to room temperature. Roll out on a lightly floured board to 1/4"
thick. Cut with a 2 1/2 round cutter or an equivalent (see Note
below). Place dough on cookie sheets that have been sprayed with pan
spray or lined luminum foil. Bake at 350 for 8 to 10 minutes, or
until cookies are lightly browned. Remove them to a wire rack and
cool to room temperature.
NOTE: Nutritive values for these cookies are based on the use of
the 2 1/2 round cutter and weight of a little over 1 ounce per
cookie. You may use other cutters as long as the finished cookie
weighs about 1 ounce per cookie, and you might even make a 2-ounce
cookie and figure the nutritive value and exchanges as twice those
for the smaller cookie. You may add flavorings other than vanilla and
lemon; if add nuts, raisins and the like, however, you are altering
the nutritve values and exchanges for each cookie.

Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE

Calories: 108, FAT: 5g, CHO: 15g, Na: 54mg, Cholesterol: 18mg. Source:
Desserts for Diabeties by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Black Walnut Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 24 servings

1/2 c Margerine; (1 stick) 1 ts Black Walnut flavering;
2/3 c Sugar 1/4 c Water
Dry sugar substitute equal 2 c All-purpose flour
-to equal to 1/4 cup sugar 1/3 c Black Walnuts (chopped)
(optional) 2 ts Dry buttermilk
1/4 c Egg; (whites) 1 ts Baking soda
1 ts Vanilla 1/4 ts Salt

Cream margarine, sugar and dry sugar substitute together at medium
speed until lightly and creamy. Add egg whites, flavoring and water,
and mix at medium speed for 30 seconds, scraping down the bowl before
and after adding egg whites, flavorings and water. Stir flour, nuts,
dry buttermilk, baking soda and salt together to blend well, and add
to creamy mixture. Mix at medium speed to blend. Drop dough by 1 1/2
tablespoonful onto cookie sheets that have been sprayed with pan
spray or lined with aluminum foil. Press each cookie down to 1/2
thick with the back of a tablespoon dipped in cold water. Bake at
350 for 12 to 14 minutes, or until cookies are browned on the bottom.
Remove them to a wire rack and cool room temperature.

Food Exchanges servings: 1 bread and 1 fat Calories: 107, CHO: 14g,
PRO: 2g, FAT: 5g, Na: 108mg, Cholesterol: 0

Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Sour Cream-Ginger Cookies.
Categories: Diabetic, Desserts, Cooky/bars
Yield: 24 servings

1/4 c Vegetable oil 1/2 ts Ginger
1/2 c Brown sugar; 1/2 ts Cinnamon
1/3 c Molasses; 1/2 ts Cloves
1 Egg; (large) 1/2 ts Salt
1/2 c Sour cream; 1/2 ts Baking soda
2 c All-purpose flour

Place oil, brown sugar, molasses, egg and sour cream in a mixer bowl
and mix at medium speed to blend well. Stir flour, ginger, cinnamon,
cloves, salt, and baking soda together to blend well, and add to sour
cream mixture. Mix at medium speed until creamy. Drop dough by 1 1/2
tablespoonfuls onto cookie sheets that have been sprayed with pan
spray or lined with aluminum foil. Bake at 375 for about 10 minutes,
or until cookies are firm and lightly browned. Remove them to a wire
track and cool to room temperature.

Food exchange serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE

Calories: 92, FAT: 4g, CHO: 15g, Na: 90mg, PRO: 1g, Cholesterol: 14mg.
Source: Desserts for Diabetics by Mabel Cavaiani, R. D.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Beet Borscht
Categories: Diabetic, Soups/stews, Crockpot
Yield: 4 servings

1 1/2 c Beet liquid; drained of 1 1/4 ts Salt;
-can of beets 1 ts Fresh lemon juice;
3/4 c Tomato juice; 1/4 c Plain low-fat yogurt;
1/4 ts Onion powder;

Mix all ingredients except yogurt. Chill 2-3 hours in a covered jar.
Serve in cocktail glasses or small glass bowls, topping each with 1
tablespoon yogurt.

4 servings (Yield: 2 cups) 1 serving: 1/2 cup

Nutritive values per serving: 6 gm. carbohydrates; 2 gm. protein; 0
gm. fat; 36 calories; 0.6 gm. fiber; 464 mg. sodium; 1 mg. cholesterol

Food Exchange per serving: 1 Vegetable Exchange

Low-sodium diets: This recipe is not suitable ~-----------------------

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Title: Minestrone
Categories: Diabetic, Soups/stews, Vegetarian, Vegetables, Crockpot
Yield: 6 servings

1/2 c Celery; thinly sliced 1/2 c Carrot; thinly sliced
3/4 c (1 lg) Potato; cut 1" pieces Clove Garlic; minced
16 oz Can Tomatoes; undrained 1 c Zucchini; thinly sliced
1/2 lb Green Beans;cut in 1" pieces 1/2 c Spaghetti; broken
3 c Hot Water; 2 ts Instant Beef Bouillon powder
1 ts Basil leaves; 1 tb Parsley Flakes;

In 3-qt casserole, combine all ingredients. Cover. Microwave at High
25-35 minutes or until vegetables are tender, stirring once or twice.

PER SERVING: 35 calories, 315 mg sodium, 0 cholesterol Food
Exchanges: 1 1/2 vegetables Exchanges

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Grandma Weiss's Kimmel Soup
Categories: Diabetic, Main dish, Soups/stews, Crockpot
Yield: 4 servings

2 tb Caraway seed; 1/4 ts Paprika;
1 1/4 tb Margarine; 2 tb Parsley; chopped
2 tb Flour; divided 2 ts Salt; maybe
4 c Water, divided 1 Egg;

Cut a small square of cheesecloth and tie the caraway seed in it
securely, or sew the bag closed to be srue that caraway seeds do not
fall into the soup. Set aside. In a 2-quart pot melt margarine and
stir in 1 tb of flour. Cook until light brown. Then gradually stir in
1 c of water and the paprika, stirring constantly so that misture
doesn't lump. Add the remaining 3 cups of water. Add the caraway
seed, the parsley and t teaspoon of the salt. Cover and simmer for
15 or 20 minutes. In a small bowl stir together the remaining
tablespoon of flour, the remaining salt, and the egg. Drop by
teaspoonfuls, and the egg. Drop by teaspoons into the soup. Cook 10
minutes longer. Discard bag of caraway seeds and serve.

Serves 4; 65 calories per serving.

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Title: Hearty Vegetable Soup
Categories: Diabetic, Soups/stews, Main dish, Crockpot, Vegetarian
Yield: 4 servings

3 1/2 c Boiling Water 1/2 c Green pepper; coarsely,
2 Chicken bouillon cubes; - chopped
16 oz Can Tomatoes; 1/2 ts Salt
1/2 c Onion; chopped 1 tb Lemonjuice;
1/2 c Carrot; thinly sliced 1/2 ts Sage; crushed dried
1/2 c Celery; diagonally sliced 1/2 ts Pepper sauce; hot

Combine all ingredinets in a 3 to 4-qt pot. Bring to a boil, stirring
todissolve bouillcoubes. Cover and simmer gently for 1 hour. Stir
occaionally to break up tomatoes into bitsized pieces.

Food Exchanges per serving: 2 VEGETABLE EXCHANGES CHO: 12g; PRO: 2g;
FAT: 1g; CAL: 54; Low-soium diets: Omit salt. Subsititue low-sodium
bouillon cubes and unsalted canned tomatoes. Add dried basil.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Tuscany White Bean Soup
Categories: Diabetic, Main dish, Crockpot, Beans, Soups/stews
Yield: 4 servings

1/4 c Onion; chopped 2 Bay leaves; large
1/2 ts Garlic; minced 1 ts Dried basil; cri,b;ed
3 tb Olive oil; divided 1/2 ts Salt
1/2 lb Dry great nothern beans; 1/2 ts White pepper; ground
-washed 2 tb Parsley; fresh chopped
2 qt Water 2 Green onion; chopped

Saute onion and garlic in 2 tablespoons of olive oil until soft,
stirring often. Add bean, water, bay leaves, and basil. Bring
mixture to a boil, reduce to a simmmer, and cover. Continue cooking
until beans are tender, about 2 hours, adding more liquid if
necessary and stirring occasionally. Season with salt and pepper.
Cool soup, puree beans in a blender or food processor fitted with
steel blade. Return pureed soup to pot; reheat over moderate heat.
stirring often. Blend in remaining olive oil. Serve soup hot,
garnished with chopped parsley and green onions. If soup is too
thick, add water or chicken broth.

Food Exchange Per Serving: 2 1/2 STRARCH/BREAD EXCHANGES + 1 LEAN MEAT
EXCHANGE + 1 FAT EXCHANGE CAL: 293; CHO: 37g; PRO: 13g; FAT: 11g;
SOD: 256; CHOL: 0g; Low-Sodium Diets: Omit Salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,
R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal-Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Rio Grande Kidney Bean Soup
Categories: Diabetic, Soups/stews, Main dish, Crockpot, Beans
Yield: 6 servings

1 sl Bacon; 3 c Beef broth;
1 ts Garlic; minced 3 Bay leaves;
1/2 c Onion; chopped 1/2 ts Salt;
2 1/2 c Kidney beans; canned with 1/8 ts Ground pepper; freshly
-liquid 1/4 ts Dried basil; crumbled

Fry bacon over medium heat in heavy frying pan; crumble bacon and set
aside. Reheat bacon drippings over medium heat; saute garlic and
onion until tender, stirring occaionally. Puree beans in blender or
food processor fitted with steel blade and stir into onion mixture.
Blend in crumbled bacon and remaining ingredients, stirring
occasionally until soup is hot. Remove and discard by leaves. Soup
will thicken as it stands and be thinned with water or additional
beef broth.

Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1/2 FAT EXCHANGE CHO: 19g; PRO: 8g; FAT: 3g; CAL: 136
Low-sodium diets: This recipe is not suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Tex-Mex Corn Soup
Categories: Diabetic, Mexican, Soups/stews, Crockpot, Main dish
Yield: 8 servings

1 tb Margarine -liquid
1/2 c Onion; chopped 16 oz Whole Kernel corn; including
1 c Sweet red pepper -liquid
1 ts Red pepper flakes; 1/4 ts Salt
4 c Chicken broth 1/4 ts Ground white pepper; fresh
17 oz Creamed corn; included

Melt margarine in a large saucepan; saute onion and sweet pepper with
red pepper flakes until tender, stirring occasionally, about 2
minutes. Sir in chicken broth and both cans of corn. Continue
cooking until the is very hot. Add salt and pepper and serve
innediately.

Food exchanges per serving 2 STARCH EXCHANGES + 1 FAT EXCHANGE CHO:
31g; PRO: 6g; FAT: 8g; CAL: 205; Low-sodium diets: Omit salt and
substitute unsalted broth and cannned vegetables.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Chinese Chicken Corn Soup
Categories: Diabetic, Soups/stews, Crockpot, Vegetables, Main dish
Yield: 6 servings

3 c Chicken broth; 2 tb Cold water
8 1/4 oz Can creamed corn; 1 2 Egg; whites
1 c Chicken; diced, cooked, 2 tb Parsley; finely, minced,
-skinned -fresh
1 tb Cornstarch

Combine chicken broth, corn, and chicken pieces in a large saucepan.
Bring mixture to a boil over medium heat, stirring occasionally.
Blend cornstarch with cold water and add to soup. Continue cooking,
uncoverd, for 3 minutes. Beat egg whites untill foamy; stir into
soup. Reduce heat to a simmer and cook until foamy. Ladle soup into
individual bowls and garish with parsley. Serve hot.

Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGES. CHO: 14g; PRO: 16g; FAT: 4g; CAL: 156; Low-sodium diets:
Substitute unsalted broth.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Black Bean Soup
Categories: Diabetic, Main dish, Soups/stews, Crockpot, Beans
Yield: 6 servings

1 sl Bacon; 2 1/2 c Water
1/2 c Onion; chopped 1/2 ts Cumin
1 c Celery; 1/2 ts Salt
2 1/2 c Black beans; cooked, drained 1/2 ts Ground pepper, freshly

Fry bacon over medium heat in small heavy in small heavy frying pan;
crumble bacon and set aside. Heat bacon drippings over medium heat;
saute onion and celery until tender, stirring occasionally. Puree
beans in blender or food processor fitted with steel blade stir into
vegetables. Mix in crumbled bacon and remaining ingredients, stirring
occasionally until soup is hot. Soup will thicken as it stands and
can be thinned with additional water. Serve hot.
Food Exchanges per serving: 1 STARCH EXCHANGE + 1/2 FAT EXCHANGE CHO:
18g; PRO: 6g; FAT: 3g; CAL: 124; Low-sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton.
Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Fish Chowder
Categories: Diabetic, Main dish, Crockpot, Fish, Vegetables
Yield: 6 servings

1 lb Fish fillets; fresh or 1/2 c Celery; chopped with leaves
-frozen 1/3 c Catsup;
4 sl Bacon; 2 ts Worcestershire sause;
3/4 c Onion; chopped 1 ts Salt
16 oz Can tomatoes; 1/8 ts Thyme; dried
2 c Boiling water 1/8 ts Marjoram;
1 c Potatoes; raw diced 1 tb Parsley; minced, fresh
1/2 c Carrot; diced

Thaw fish fillets if frozen. Remove bones and skin from fish; cut
fish into 1-inch pieces. Cut bacon into 1/2-inch pieces. In a large
saucepan over moderate heat, fry bacon until crisp, turning
freguently. Add onion, and cook and stir over moderate heat until
tender and translucent. Cut tomatoes into bit-sized piece. Add
tomatoes, tomato liquid from can, and all remaining ingredients
except the fish and the parsley to the onions. Bring to a boil;
reduce heat to low, cover, and simmer for about 45 minutes. Add
fish; cover and simmer for another 10 to 12 minutes, until fish
flakes and is tender. Garnish each serving with a sprinkle of parsley.

Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGES CHO: 14g; PRO: 22g; FAT: 8g; CAL: 213;
Low-sodium diets: Omit salt. Omit bacon. Use unsalted cannned
tomatoes and low-sodium catsup

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.D. and Katarine Middleton.
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Greek Egg-Lemon Soup
Categories: Diabetic, Soups/stews, Main dish, Rice, Crockpot
Yield: 4 servings

4 Chicken bouillion cubes; 1/4 ts Mixed herb seasoning;
4 c Boiling water Dash of coarsely ground
2 tb Rice; raw -pepper
2 md Eggs; beaten Parsely sprigs
2 tb Lemon juice, fresh

Dissolve bouillon cubes in boiling water; add rice slowly so as not
to stop the boiling. Cover, reduce heat to low, and let simmer
gently for 15 minutes or until rice is tender but firm. Combine eggs
and lemon juice. Slowly pour half of hot mixture into egg mixture,
stirring quickly. Return to remaining soup, and cook over very low
heat 3-4 minutes, stirring constantly, until mixture is smooth and
coats the spoon. (Avoid boiling or high heat to prevent curdling.)
Stir in herb seasoning immediately. Food exchanges per serving; 1/2
STARCH EXCHANGE + 1/2 MEDIUM-FAT EXCHANGE CHO: 6g; PRO: 4g; FAT: 3g;
CAL: 69; Low-sodium diets; Substitute 4 cups unslated chichen broth
for bouillion cubes and water.

Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,
D.R.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal-Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Zucchini Soup
Categories: Diabetic, Soups/stews, Side dishes, Crockpot, Curries
Yield: 4 servings

1 lb Small zucchini; cleaned & 2 tb Water
-sliced thinly 1/2 ts Curry powder;
1 tb Margarine; 1/2 ts Salt
2 tb Onion; chopped finely 1/2 c Skin milk;
1 Clove garlic; crushed 1 3/4 c Chicken broth;

Set aside a few slices of zucchini for garnish. Heat margarine in a
heavy, deep skillet. Add onion, arlic, remaining zucchini, and water.
Cover and simmer gently for 10 minutes; stir with a wooden spoon
while cookin. Remove from heat; add all remaining ingredients and mix
well. Turn into blender of food proccessor fitted with stell blad and
blend for 30 seconds. Serve hot or well chilled. Garnish each bowl
with thin slices of zucchini.

Food Exchanges per serving; 1 VEGETABLE EXCHANGES plus 1 FAT EXCHANGE

CHO: 6g; PRO: 3g; FAT: 4g; CAL: 64
Low-sodium diets: Omit salt. Substitute unsalted chicken broth.

Source: The Art of Cooking for the Diabetic by Mary Abbot Hess, R.D.,
M.S. and Katharine Middleton.

Brought to you and yours via Nancy O'Brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Sunday Italian Vegetable Soup
Categories: Diabetic, Main dish, Soups/stews, Vegetables, Crockpot
Yield: 6 servings

1/2 c Dry navy beans; 1 c Zucchini; sliced
Water 1/2 c Celery; sliced
4 c Chicken broth; 1/2 c Chick peas; (garbanzo beans)
3/4 c Carrot; sliced, peeled -drained canned
1/2 c Potato; sliced with peel 1/2 c Rotini or other pasta;
1 tb Corn oil; -uncooked
1/2 c Onion; sliced 1 tb Parsly; finely minced fresh
16 oz Can Italian tomatoes; 2 ts Dried basil; crumbled
-including liquid 1/4 ts Salt
2 c Cabbage; sliced thinly 1/4 ts Ground pepper; freshly

Cover navy beans with water in a large pot. Over medium heat, bring
just to the boiling point. Remover pan from heat, cover, and let
stand for 1 hour. Drain. Add chicken broth, carrot, and potato.
Cover and cook over medium heat until vegetables are almost tender,
about 35 minutes. Heat oil in a small skillet and saute onion until
tender. Add onion and all remaining ingredients to soup pot. Cook 15
minutes or until pasta is cooked. Serve hot

Food exchanges per serving: 2 STARCH EXCHANGES + 1 VEGETABLE + 1 FAT
EXCHANGE.

CHO: 34g; PRO: 12g; FAT: 4g; CAL: 216;
Low-sodium diets: Omit salt. Substitute canned vegetables and broth

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton.

Brought to you and yours via Nancy O'Brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Mushroom Vegetable Soup
Categories: Crockpot, Diabetic, Soups/stews, Main dish, Vegetables
Yield: 6 servings

1 lb Mushrooms; fresh 2 c Water
2 tb Margarine, divided 1/4 c Tomato paste;
1 c Carrot; finely chopped 2 ts Parsley flakes or
1 c Celery; finely chopped 1/4 c Fresh parsley; minced
1 c Onion; finely chopped 1 Bay leaf;
1 Garlic; clove minced 1/2 ts Ground pepper; freshly
13 3/4 oz Can condensed beef broth; 2 tb Dry sherry

Wash mushrooms; slice half of them and set aside. Chop remaining
mushrooms and saute them in 1 tb margarine in a large pot. Add all
the vegetables (except the sliced mushrooms) and cook 6-7 minutes,
stirring often. Stir in all other ingredients except the mushrooms,
the remaining margarine, and the sherry. Simmer, covered, for 1
hour. Puree soup in the blender or food proscessor fitted with steel
blade. Saute the sliced mushrooms in the remaining 1 tb of margarine.
Return pureed soup to pot; and sauteed mushrooms and sherry. Reheat
over moderate heat, stirring.

Food Exchanges per serving: 2 VEGETABLES EXCHANGES + 1 FAT EXCHANGE

CHO: 12g; PRO: 5g; FAT: 5g; CAL: 108;
Low-sodium diets: Omit salt. Substitute unsalted beef broth and
unsalted margarine.

Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,
R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal-Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01
Kebamo is offline   Reply With Quote
Old 12-15-2007, 11:47 AM   #8
Senior Member
 
Join Date: Jun 2006
Location: Conway, SC
Posts: 138
Title: Asparagus Salad with Pecans
Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
Yield: 6 servings

Water -(see Index)
24 Asparagus spears, fresh -=OR=-
- medium-sized 6 tb -prepared light mayonnaise;
6 Red leaf lettuce; leaves 2 tb Pecans; chopped
6 tb Buttermilk mayonnaise;

Bring large pot of water to boil. Wash asparagus and snap off tough
bottoms os stems. When water is boiling, add asparagus and let water
return to a boil. Cook about 3 minutes, until asparagus is crisp but
tender. Remove asparagus, run it under cold water, and refrigerate to
chill. At serving time, line six salad plates with lettuce and
arrange four spears on each. Top salads ith 1 tb of Buttermilk
Mayonnaise or commercial light mayonnaise and sprinkle with 1 ts
chopped pecans.

Food Exchange per serving: 1 VEGETABLE EXCHANGE; CHO: 9g; PRO: 3g;
FAT: 2g; CAL: 41 Low-sodium diets: This recipe is excellent.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess.,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal Master

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Title: Indian Carrot Salad
Categories: Diabetic, Salads, Vegetables, Vegetarian, Side dishes
Yield: 8 servings

1 tb Corn oil 1/2 ts Garlic; minced
1 tb Lime juice 4 c Carrots; sliced & cooked
1/2 ts Cumin; ground 1/2 c Wheat sprouts or cooked
1/2 ts Cinnamon Wheat berries; for garnish
1/4 ts Salt

Whisk oil and lime juice together in large bowl. Whisk in cumin,
cinnamon, salt and grlic. Sir in carrot. Cover and refregerate
until cold. Serve chilled, garnished with wheat sprouts.

Food Exchanges per serving: 2 VEGETABLE EXCHANGES

CHO: 10g; PRO: 1g; FAT: 2g; CAL: 61;
Low-sodium diets: This recipe is suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbot
Hess.,R.D.,M.S. and Matharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal Master

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Title: Crisp & Cool Middle Eastern Salad
Categories: Diabetic, Salads, Vegetables, Vegetarian
Yield: 6 servings

1 Green pepper; chopped 1 tb Fresh dill;
2 Medium Tomatoes; chopped -or
1 Medium cucumber; chopped 1 1/2 ts Dried dill weed;
- and peeled 1/2 ts Salt
3 Green onion tops; chopped 1/2 ts Ground pepper
1 c Plain low-fat yogurt;

Toss green pepper, tomatoes, cucumber, and green onions in a
medium-size bowl. In a small bowl combine yogurt, dill salt, and
pepper. Spoon yogurt mixture over salad and toss.

Food Exchange per serving: 1 VEGETABLE EXCHANGE

CHO: 7g; PRO: 3g; FAT: 1g; CAL: 44; Low-salt diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbort Hess,
R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Romaine, Red Onion, and Fennel Salad with Tart Lime Dress
Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
Yield: 4 servings

6 oz Romaine lettuce; 1 c Cauliflowerets;
1 1/2 c Fennel bulb; shredded 1/2 c Red onion; sliced
-(about 1 large bulb)

MMMMM---------------------TART LINE DRESSING--------------------------
1/2 c Line juice; fresh 1/4 ts Salt;
1 tb Olive oil; 1/4 ts Ground pepper; fresh
1 c Garlic; minced 1/4 ts Paprika;

SALAD:

Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce
pieces in a salad bowl; toss with shredded fennel, cauliflowerets,
and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over
salad and toss just before serving.

TART LIME DRESSING:
Combine all ingredients and mix well.

Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
CHO: 7g; PRO: 2g; FAT: 3g; CAL: 60

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'brion and her Meal Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Tomato, Basil, and Mozzarella Salad
Categories: Diabetic, Main dish, Salads, Vegetables, Cheese
Yield: 4 servings

1 lb Tomatoes; large, red, very, 8 Basil; fresh
-ripe (2-3 tomatoes) 2 ts Olive oil
2 oz Mossarella cheese; shredded Dash cracked pepper

Slice tomatoes crosswise into 1/2-inch-thick slices, 4 slices per
tomato. Arrange 2-3 slices on each salad plate. Sprinkle the
mossarella on top each tomoato. Cut fresh basil leaves into strips
and top each tomato with basil. Drizzle olive oil over the tops and
add a dash of pepper. Enjoy!

Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 MEDIUM-FAT-MEAT
EXCHANGE.
CHO: 6; PRO: 5g; FAT: 4g; CAL: 70;
Low-sodium diets: This recipe is suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton.
Brought to you and yours Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chicken and Barley Salad
Categories: Diabetic, Salads, Main dish, Vegetables, Poultry
Yield: 5 servings

2 c Water 1/2 c Tomatoes; chopped
2/3 c Barley; uncooked quick- 1/2 c Red onion; chopped
-cooking barley 2 tb Lemon juice; fresh
2 c Chicken; diced cooked 1 tb Dijon mustard;
1/2 c Celery; diced 5 Lettuce; leaves

Bring water to a vigorous boil in a medium saucepan over high heat.
Stir in barley; return to a boil. Reduce heat, cover, and simmer
8-10 minutes or until barley is tender, stirring occasionally. Drain
if necessary; cool. Toss barley with remaining ingredients excpt
lettuce. Serve on lettuce leaves.

Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH EXCHANGE
+ 1 VEGETABLE EXCHANGE; CHO: 24g; PRO: 19g; FAT: 4g; CAL: 213;
Low-sodium diets; This recipe is excellent.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and Her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Buttermilk Mayonnaise
Categories: Diabetic, Dressings
Yield: 8 servings

1/2 ts Granulated gelatin 1 tb Water
1 tb Cold water 1 c Buttermilk; made from skim
1/2 ts Dry mustard; -milk
1/4 ts Salt 2 ts Green onion; finely chopped
Few grains freshley ground 2 ts Parsley; minced fresh
-pepper

Soak gelatin in 1 tb cold water. Dissolve over hot water. Mix
together mustard, salt, pepper, and 1 tb water until smooth. Combine
all ingredients except parsley and blend well. Chill until it begins
to ticken. Beat gently untill smooth; stir in parsley. Turn into a
jay and cover. Chill serveral hours.
Food Exchanges per serving: Up to 2 tablespoons may be considered
"free" CHO: 2g; PRO: 1g; FAT: 0; CAL: 14; Low sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. Brought to you and yours via Nancy O'Brion and her
Meal Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Applesauce Cinnamon Muffins
Categories: Diabetic, Desserts, Breakfast
Yield: 12 servings

1 1/4 c Oat Bran cereal; uncooked 3/4 c Unsweetened applesause
1 c Whole wheat flour; 1/2 c Honey;
2 ts Ground cinnamon; 1/2 c Vegetable oil;
1 ts Baking powder; 1 Egg;
3/4 ts Baking soda; 1 ts Pure vanilla extract;
1/2 ts Salt 1/4 c Walnuts;

Preheat oven to 375. Coat 12 medium-size cups with vegetables oil or
line with paper baking cups. In medium bowl combine Oat Bran cereal,
flour, cinnamon, baking powder, soda, and salt. In large bowl
combine applesauce, honey, oil, egg, and vanilla. Stir in dry
ingredients; mix well. Stir in nuts. Fill prepared muffin cup almost
full. Bake 15-20 minutes or until golden brown. Serve warm.

Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
+ 1/2 FRUIT EXCHANGE.
CHO: 23g; PRO: 3g; FAT: 7g; CAL: 159; Low-sodium diets: Omit salt.

Source: The Are of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'brion and her Meal Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Oat Bran Muffins
Categories: Diabetic, Quickbreads, Breads/bm
Yield: 12 servings

2 1/4 c Oat bran Cereal; uncooked 3/4 c Skim milk;
1/4 c Nuts; chopped 1/4 c Honey;
1/4 c Raisins; 2 Eggs, beaten
2 ts Baking powder 2 tb Vegetable oil
1/2 ts Salt

Pre heat oven 425. Coat 12 medium-size muffin cups with vegetable
oil or line with paper baking cups. In large bowl combine Oat Bran
cereal, nuts, raisins, baking powder, and salt. Add remaining
ingredients; mix just until dry ingredients are moistened. Fill
prepared muffin cups almost full. Bake 15-17 minutes or until golden
brown. Serve warm.

Food Exchanges per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE

CHO: 14; PRO: 3g; FAT: 5g; CAL: 114; Low-sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cracked Wheat Carrot Loaf
Categories: Diabetic, Breads/bm
Yield: 12 servings

1/2 c Boiling water 1 ts Salt
1/4 c Cracked wheat; 1 c Carrot; shredded
1 Package active dry yeast; 1 Egg;
1/4 c Warm water 2 1/3 -2 2/3 cups all-purpose
1/3 c Skim milk; warm -flour
1/4 c Margarine 2/3 c Oat Bran Cereal
1/4 c Brown sugar; firmly packed

In small bowl pour boiling water over cracked wheat; let stand 15
minutes. Drain excess water; set aside. Dissolve yeast in warm
water. In lare bowl combine milk, margarine, brown sugar, salt,
carrot, and egg. Add dissolved yeast and cracked wheat. The
margarine may not melt completely. In small bowl, combine 1 cup of
the all-purpose flour and Oat Bran cereal; add to yeast mixture. Add
enough remaining all-purpose flour to make a moderatelly stiff dough.
Turn out onto a lightly floured surface. Knead about 10 minutes or
until dough is smooth and elastic. Shape into ball. Grease large
bowl. Place dough ub bowl turning once to coat surface. Cover; let
rise in warm place about 1 1/2 hours or until nearly double in size.
Grease 9" by 5" loaf pan or coat with vegetable pan-coating. Punch
dough down; shape into loaf. Place in prepared pan. Cover; let rise
in warm place about 1 hour or until nearly double in size. Meanwhile
heat oven to 375. Bake 25-30 minutes, shielding crust with aluminum
foil after 20 minutes of baking. Remove from pan; cool on wire rack.

Food Exchanges per serving: 2 STARCH EXCHANGES

CHO: 30g; PRO: 4g; FAT: 1g; CAL: 146
Low-sodium diets: Omit salt. Substitute unsalted margarine.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal Master

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Title: Yankee Johnnycake
Categories: Diabetic, Quickbreads, Breads/bm
Yield: 16 servings

1 c Sifted all-purpose flour; -to 1 tablespoon sugar
1 c Cornmeal; yellow 1 Egg; medium beaten
1 ts Baking soda 1 c Buttermilk, made from skim
1/2 ts Salt -milk
Sugar substitute equivealent 3 tb Vegetable oil

Preheat oven to 400 degrees. Prepare an 8" by 8" by 2" pan with
vegetable oil coating. Sift together all dry ingredients. Combine
egg and buttermilk and add to dry ingredients all at once; add oil.
Stir (do not beat) just until dry ingredients are moistened. Pour
into the prepared pan and bake 25-30 minutes. Cut into 16 2-inch
squares.

Food Exchanges per serving: 1 STARCH EXCHANGES + 1/2 FAT EXCHANGE
CHO: 13; PRO: 2g; FAT: 3; CAL: 91; Low-sodium diets: Omit salt

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Whole Wheat Pita Bread
Categories: Diabetic, Quickbreads, Breads/bm
Yield: 12 servings

1 pk Active dry yeast; 2 1/4 c All-purpose wheat flour;
1 ts Honey;(needed 4 yeast action 1/2 c Whole wheat flour;
1 c Plus 2 tbs warm water 1 ts Salt
(110-115) water

Add yeast and honey to warm water in a medium-size bowl; let stand
until foamy, about 5 minutes. Combine the fours and salt in a large
mixing bowl. Pour yeast mixture into center and stir until dough can
be gathered into a ball. Knead dough floured board until smooth.
Place dough in a large, lighty oiled bowl. Cover with a damp towel
and place in a dry, draft-free place until dough had doubled, 1 to 2
hours. Punch down dough; place on lightly floured board. Divide
dough into 12 equal pieces. Shape into circles and place on nonstick
cookie sheets. Allow to rest, covered with damp towel for 30 minutes.
On lightly floured board, roll out each piece of dough to a circle,
about 5 inches in diameter. Place on cookie sheets; let stand about
30 minutes. Bake on middle rack of preheated 500 oven for 5 minutes.
Remove pites from cookie sheets and let cool on rack. Store in
airtight container in refrigerator. To serve, reheat wrapped in
aluminum foil at 350 for 10 minutes.

Food Exchanges per serving: 1 1/2 STARCH EXCHANGES
CHO: 21g; PRO: 3g; FAT: 0g; CAL: 99 Low-sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,
M.S.

Brought you and yours via Nancy O'Brion and her Meal Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Date Tapioca
Categories: Desserts, Diabetic, Low-fat/cal
Yield: 4 servings

1 Egg, separated 1/8 ts Salt
2 c Skim milk 12 Dates, quartered
3 tb Tapioca 3/4 ts Vanilla

Beat egg yolk. Mix in saucepan with milk, tapioca and salt. LeZ
YOnd 5 min.

Beat egg white until stiff. Set aside. (My note: my mixer will
beat a large egg white but not a medium one.)

Bring tapioca mixture to a boil over medium heat. Add dates and cook,
stirring constantly 6 to 8 minutes or until thick. Remove from heat,
add vanilla. Gently fold tapioca mixture into egg white.

Cool at room temperature, stirring occasionally. Refrigerate until
chilled.

1/2 cup serving - 155 calories, 2 Starch/Bread exchange 6.2 gm
protein, 1.7 gm fat, 30.1 gm carbohydrate, 145.8 mg sodium, 384.8 mg
potassium, 2.2 gm fiber, 70 mg cholesterol.

Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but
not tested by Elizabeth Rodier, Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spanish Bulgur
Categories: Diabetic, Vegetarian, Vegetables, Beans
Yield: 8 servings

2 tb Vegetable oil; 1 ts Tarragon;
1 c Carrot; thinly sliced 1 ts Salt;
1/2 c Onion; Coarsely chopped 1 pn Freshly ground pepper;
1 cl Garlic; finely chopped 1 c Celery; coarsely chopped
1 1/4 c Bulgur; 1 c Green pepper; coarsely chop
3 c Hot chicken or beef broth; 1 c Garbanzo beans; cooked &
19 oz Can;tomatoes -drained
2 ts Paprika; 1/2 c Soy nuts; coarsely chopped

Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to
provide complete protein which tastes as good or even better than
Spanish rice.

Heat oil in a frypan. Add carrot, onion and garlic. Stir-cook over
medium heat 5 min. Add bulgur. Continue to stir-cook about 3 min
until bulgur is coated with pan juices.

Add broth, tomatoes, paprika, tarragon, salt and pepper. Heat to a
boil; reduce heat, cover and simmer 30 min. Stir in celery, green
pepper, chick peas and soy nuts; cover and simmer 15 min longer until
bulgur is tender and juices are absorbed.

Turn off heat, let stand, covered, 10 min. Fluff with a fork. Makes
8 cups.

1 cup serving - 201 calories, 1 protein choice, 2 starchy choices 32
grams carbohydrate, 7 grams protein, 5 grams fat.

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier, Nov 93

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spiced Lentil Casserole
Categories: Diabetic, Casseroles, Main dish, Vegetarian, Low-fat/cal
Yield: 8 servings

1/4 ts Crushed red chili flakes 3 Garlic cloves; minced
1/2 ts Turmeric 2 c Shredded green cabbage
1 pn Asafetida (optional) 2 c Cooked brown rice
2 tb Canola oil 3 c Cooked brown lentils
1 c Sliced scallions 1 c Vegetable stock
1/2 c Chopped green bell pepper 1 c Frozen peas; thawed

Preheat oven to 350 degrees F.

In a large skillet, saute chili, turmeric and asafetida in oil for 2
minutes.

Add scallions, bell pepper, garlic and cabbage and saute for 5
minutes.

Combine with rice, lentils, stock and peas in a baking dish and bake
for 20 minutes. Serve warm.

Per serving: 229 cal, 10 g prot, 27 mg sod, 39 g carb, 4 g fat, 0 mg
chol, 35 mg calcium

HINT: Serve with Gingered Carrot and Spinach Supreme (recipe separate)

Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen
Mintzias

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Gingered Carrot and Spinach Supreme (Shaahi Palak)
Categories: Vegetables, Diabetic, Vegetarian, Side dishes
Yield: 6 servings

1/2 c Sliced scallions 1/2 c Vegetable stock
2 Garlic cloves; minced 1 ts Grated fresh gingerroot
1/2 ts Turmeric 1/2 ts Coriander powder
2 tb Olive oil 1/2 c Grated fresh coconut
3 c Coarsely grated carrots 1 1/4 c Frozen spinach
1 Celery rib; grated -- thawed and drained

Saute scallions, garlic and turmeric in oil until scallions are soft.
Add remaining ingredients, simmer for 10 minutes and serve.

Per serving: 124 cal, 3 g prot, 80 mg sod, 13 g carb, 8 g fat, 0 mg
chol, 78 mg calcium

HINT: Substitute packaged shredded coconut for fresh

Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen
Mintzias

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Strawberry-Pineapple Parfait
Categories: Desserts, Diabetic, Low-fat/cal
Yield: 4 servings

1 tb Unflavored gelatin (1 pkg) 1/2 c Unsweet. crush. pineapple
1/3 c Cold water 3/4 c Unsweet. frozen strawberries
1 c Vanilla ice milk

Sprinkle gelatin over cold water. Place over low heat, stirring
constantly until gelatin dissolves. Drain pineapple and thaw
strawberries.

Add ice milk and fruits. Stir gently until mixed. Portion into 4
individual dishes. Refrigerate until serving time. Do not freeze.

Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but
not tested by Elizabeth Rodier Nov 93.

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Pumpkin Fruitcake
Categories: Cakes, Desserts, Diabetic
Yield: 16 servings

1/2 c Unswt. apple orange juice; 1 ts Baking powder;
1/2 c Raisins; 1 ts Ground cinnamon;
1 c Dried figs; Chopped 1/2 ts Ground nutmeg;
1 c Pumpkin; cooked or canned 1/4 ts Ground allspice
2 tb Sugar; 1/8 ts Ground cloves;
1/4 c Vegetable oil; 1/2 c Walnuts; chopped
1 1/2 c Whole wheat flour; Orange; rind grated
1 ts Baking soda (2 ts dry)

Combine the juice, raisins and figs in a bowl. Let stand for 1 hour
or overnight.

Beat together the pumpkin, sugar and oil. Stir in the fruit mixture.
Add the flour, baking soda, baking powder and spices. Mix well. Add
the nuts and orange rind. Stir to blend well.

Pour the batter into a lightly oiled 8 x 5 inch loaf pan. Bake in
325 F oven for 40 to 45 minutes, or until a toothpick inserted into
the center comes out clean. Let cool in the pan for 5 min.

Remove from pan and cool thoroughly on a wire rack. Wrap in foil and
refrigerate until ready to use.

1/2 inch slice - 160 calories, 1 bread exchange, 1 fruit, 1 fat 26
grams carbohydrate, 3 grams protein, 6 grams fat, 69 mg sodium, 221
mg potassium, 0 cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook, Betty Wedman, 1986
Shared by Elizabeth Rodier, Nov 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spicy Pumpkin Pie
Categories: Pies, Desserts, Diabetic, Low-fat/cal
Yield: 8 servings

1 Pastry shell, 9" 1 ts Ground cinnamon;
1 1/2 c Pumpkin; canned 1/2 ts Ground nutmeg;
2 Eggs; beaten 1/2 ts Ground ginger;
1 c Low-fat milk; 1/4 ts Salt
3 tb Liquid cal-free sweetener * 1 pn Ground cloves;
2 tb Brown sugar; packed Light vanilla ice cream 7%bf

* The most common liquid sweetener in Canada is SugarTwin. 3 tb. is
the sweetness equivalent of 12 tb sugar or 3/4 cup.

Prick pastry shell with a fork. Bake in 450 F oven for 8 min.

Stir together pumpkin, egg, milk, sweetener, sugar and seasonings.
Pour into partially baked pie shell.

Bake in 350 F oven for 50 min or until centre is almost set. Cool
slightly and then refrigerate.

Cut into 8 wedges and serve each with 2 tb. light vanilla ice cream.
Preparation 15 min, cook 50 min.

1/8 pie with 2 tb light vanilla ice cream, 173 calories 20 g
carbohydrate, 5 g protein, 9 g fat, 1 g fibre 1/2 starchy choice, 1/2
fruit & vegetables choice, 1 milk choice 2%, 1 1/2 Fats & Oils choice

Compare with Pumpkin Chiffon Pudding if you want a lighter dessert. 79
calories, 1/2 milk, 1 fat exchange

Source: Choice Menus, Marjorie Hollands & Margaret Howard 1993
Canadian Diabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by
Elizabeth Rodier Oct 93

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Turkey Noodle Soup
Categories: Diabetic, Poultry, Main dish, Soups/stews, Crockpot
Yield: 6 servings

MMMMM---------------------------STOCK--------------------------------
1 All bones from roast turkey 1 Stalk celery; chopped
7 c Water 1 Onion; quartered
1 Bay leaf;

MMMMM----------------------------SOUP---------------------------------
1/4 c Broken noodles; 1/2" pieces 1 ts Dried basil;
1 Celery; Stack & leaves, chop 1 ts Dried thyme;
1 Carrot; chopped 1 ds Hot pepper sauce;
3 Green onions; sliced Salt to taste
1/3 c Zucchini; grated Freshly ground pepper

My note: Remove bones from turkey or chicken before serving and
refrigerate or freeze until you have time to prepare the soup. I like
to do it the next day, if possible, and make a batch of crackers
while the soup is cooking.

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. Makes about 4 1/2 cups.

3/4 cup serving - 91 calories, 1 1/2 protein, 1/2 fruit & vegetable
choice 5 grams carbohydrate, 11 grams protein, 3 grams fat 137 mg
sodium, 32 mg cholesterol

Source: The Lighthearted Cookbook by Anne Lindsay, Cdn. Heart
Foundation 1988. Shared but not tested by Elizabeth Rodier, Nov 93

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

MMMMM
Kebamo is offline   Reply With Quote
Old 12-15-2007, 11:48 AM   #9
Senior Member
 
Join Date: Jun 2006
Location: Conway, SC
Posts: 138
Title: Pumpkin-Bran Muffins
Categories: Diabetic, Quickbreads, Breads/bm
Yield: 8 servings

1 c Flour; 2 tb Vegetable oil
1/2 c Bran; 1/2 c Pumpkin; canned or cooked
1 tb Sugar; 1 Egg;
2 ts Baking powder 3/4 c Orange juice;
1/2 ts Baking soda 1/3 c Raisins;
1/2 ts Ground cinnamon; 1 tb Wheat germ;

Combine all the ingredients, except the wheat germ, in a mixing bowl.
Stir to blend. Spoon into lightly oiled muffin tins (or paper baking
cups sprayed with non-stick spray - my choice.) Sprinkle on the
wheat germ. Bake in a 400 F oven for 10 to 15 minutes or until
lightly browned.

1 muffin = 148 calories, 1 bread, 1 fruit, 1 fat 25 grams
carbohydrate, 3 grams protein, 4 grams fat 123 mg sodium, 189 mg
potassium, 34 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared and tested by Elizabeth Rodier, Nov 93 (The tastiest bran
muffin from a diabetic book that I've eaten so far - all the baking
from the Holiday Cookbook has been good.)

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spicy Tomato Cocktail
Categories: Diabetic, Beverages, Vegetables
Yield: 8 servings

1 Cucumber; 1 ds Tabasco sauce;
6 c Tomato juice; canned 1 ts Worcestershire sauce;
3 Green onions; chopped 1 tb Prepared horseradish;
2 tb Lemon; juice

Peel and grate the cucumber. Z YOt to the tomato juice with the
remaining ingredients. Cover and refrigerate for 2 hours or
overnight. Strain before serving.

1 cup serving - 38 calories, 2 vegetable exchanges 9 grams
carbohydrate, 2 grams protein, 0 fat, 369 mg sodium, 447 mg
potassium, 0 cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Low-Calorie Eggnog
Categories: Diabetic, Beverages, Eggs, Low-fat/cal
Yield: 8 servings

2 Eggs; separated 6 ts Equal sweetener; (3 pkg)
4 c Skim milk; 1/2 ts Brandy or rum flavoring;
1 ts Vanilla; extract Ground nutmeg;

Combine the egg yolks and milk in a saucepan. Cook over medium heat
until the mixture coats a metal spoon. Cool.

Beat the egg whites until soft peaks form. Add to the egg custard
mixture with the vanilla, sweetener, and flavoring. Mix lightly.
Cover and chill. Pour into serving cups and sprinkle with nutmeg.

1/2 cup serving - 70 calories, 1/2 med-fat meat Exchange + 1/2 Milk
exch. 6 grams carbohydrate, 6 grams protein, 3 grams fat, 80 mg
sodium, 207 mg potassium, 74 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier Nov 93

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cranberry Concentrate
Categories: Diabetic, Beverages, Fruits
Yield: 8 servings

2 c Cranberries; 2 Slices lemon;
2 1/2 c Water 12 ts Artif. sweetener (aspartame)

Combine cranberries, water and lemon slices in a stainless steel or
enamel saucepan. Bring to a boil; reduce heat and simmer uncovered
30 min.

Add sweetener, stir until dissolved. Strain, stirring and mashing
berries until a fairly dry pulp remains in strainer. Store
concentrate in refrigerator.

OR Freeze in a shallow square pan. Cut it into 8 equal blocks, then
wrap and store them in the freezer. OR freeze in a plastic ice cube
tray that holds 2 cups and makes 16 cubes.

CRANBERRY REFRESHER Dilute 1/4 cup concentrate (1/8 recipe or 2 ice
cubes) with 3/4 cup water, sugar-free ginger ale or soda water.

1 cup serving - 1 ++ extra, 12 calories 3 g carbohydrate

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier, Nov 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Fruit Punch
Categories: Diabetic, Beverages, Fruits
Yield: 12 servings

2 c Unsweetened pineapple juice; 3/4 c Club soda; chilled
2 c Cranberry juice cocktail; Ice cubes
3/4 c Orange juice; chilled Lime slices;

Combine the chilled ingredients in a punch bowl just before serving.

1/2 cup serving - 30 calories, 1 fruit exchange 7 grams carbohydrate,
0 protein, 0 fat, 0 sodium, 85 mg potassium, 0 chol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Hot Wassail
Categories: Diabetic, Beverages, Fruits
Yield: 18 servings

4 c Unsweetened apple juice; 1 Cinnamon stick;
3 c Unsweetened pineapple juice; 3 Whole cloves;
2 c Cranberry juice cocktail; Lemon slices;
1/4 ts Ground nutmeg;

Combine all the ingredients in a large kettle and simmer for 10
minutes. Serve hot.

1/2 cup serving - 65 calories, 1 fruit exchange 16 grams
carbohydrate, 0 protein, 0 fat, 3 mg sodium, 128 mg potassium, 0 chol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Fresh Corn Bisque with Green Onions
Categories: Diabetic, Soups/stews, Crockpot, Low-fat/cal
Yield: 2 servings

1/2 tb Vegetable oil; 1/4 Bay leaf;
1/4 Onion; chopped 1 1/4 c Corn; fresh or frozen
1/4 Carrot; chopped 1/8 ts Salt
1/4 Stalk of celery; chopped 1 pn Cayenne pepper;
1/2 Clove garlic; minced 1 tb Green onions; chopped
Or 1/4 tsp garlic powder OR 1 tb fresh parsley
1 pn Turmeric; OR 1 ts dry parsley
1 c Water

My note: Shortcut version of recipe for 8 servings.

In medium saucepan, heat oil over medium heat. Add onion, carrot,
celery, garlic. Cook, stirring for 2 min. Stir in turmeric and cook
for 1 min. Add bay leaf and water, bring to simmer.

Add corn, simmer 10 minutes. Discard bay leaf. May be pureed in
blender or food processor in small batches. Add salt and cayenne to
taste. Serve hot or cold and garnish with green onions or parsley.
Makes about 1 1/3 cup.

2/3 cup serving - 91 calories, 1 fruit choice, 1 fat 4 grams fat, 0 mg
cholesterol, 150 mg sodium, 2 grams protein, 14 grams carbohydrate.

Source: The Lighthearted Cookbook by Anne Lindsay, Heart & Stroke
Foundation of Ontario 1988 Shared by Elizabeth Rodier and tested with
milk, Nov 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Turkey-Barley Soup
Categories: Diabetic, Soups/stews, Vegetables, Crockpot
Yield: 6 servings

6 c Turkey or chicken broth; 1 Bay leaf;
1 c Turkey; diced cooked 1 ts Dry thyme;
1 c Pearl barley; 1/4 ts Dried marjoram;
1 Onion; chopped 1/4 ts Ground black pepper;
2 Celery; stalks, chopped 2 tb Chop.fresh parsley (2ts.dry)
3 Carrots; sliced

Combine all the ingredients in soup pot or slow cooker. Cook over
low heat in the slow cooker for 6 hours or simmer on the stove for 1
hour, or until the carrots are tender and the barley is soft.

1/6 recipe - 181 calories, 1 lean meat, 1 bread, 2 vegetable
exchanges 30 grams carbohydrate, 11 grams protein, 2 grams fat, 44 mg
sodium, 320 mg potassium, 18 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov. 93

Long-grain rice has slightly less carbohydrates and calories per cup
than barley if you wish to substitute.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Rolled Sugar Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 36 servings

2 c Margarine; 1 Egg;
1/2 c Sugar; 2 c Flour;
1 ts Vanilla; extract 2 ts Baking powder

Cream together the margarine, sugar, vanilla and egg until light and
fluffy. Add about 3/4 of the flour and the baking powder, reserving
the rest of the flour for rolling. Blend until well mixed. Chill the
dough for 2 hours or overnight.

Roll out on a lightly floured surface until 1/8 inch thick. Cut with
a cookie cutter. Place on an ungreased baking sheet. Bake in a 375
degree oven until lightly browned, about 5-10 minutes. Cool before
storing. Makes about 72 cookies 2 inch size or 6 small cookie sheets
of various sizes.

My note: If you aren't too fussy, square or random shapes from the
edges can be cut with a plastic knife or anything that is safe to use
on your rolling surface. Decorate with a tiny piece of a cherry,
raisin or nut.

Two small cookies = 58 calories, 1/2 bread exchange, 1/2 fat exchange
8 grams carbohydrate, 0 protein, 2 fat, 46 mg. sodium, 10 potassium,
8 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared and tested by Elizabeth Rodier Nov 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Popcorn Drops
Categories: Diabetic, Desserts, Snacks, Cooky/bars, Low-fat/cal
Yield: 6 servings

2 c Unsalted popped corn; 1/4 ts Salt
3 Egg; whites 1/4 ts Cream of tartar;
1/2 ts Baking powder 2 tb Granulated sugar replacement

Place popped corn in food processor or food grinder. Grind into
kernel-size pieces.

Beat egg whites until frothy and add baking powder, salt and cream of
tartar. Beat into stiff peaks. Add sugar replacement, beating until
well blended. Fold popcorn pieces into stiffly beaten egg whites.
Drop by teaspoonfuls onto lightly greased cookie sheets.

Bake at 350 F for 12 to 14 minutes or until lightly browned. Yield 36
cookies.

Exchange 6 cookies: Negligible, 16 calories in 6 cookies.

Source: Diabetic Candy, Cookie & Dessert Cookbook by Mary Jane
Finsand c. 1982 Shared but not tested by Elizabeth Rodier, Nov 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Tofu Chop Suey
Categories: Diabetic, Tofu, Vegetarian, Vegetables
Yield: 2 servings

8 oz Tofu; 1/4 Sweet red pepper; slivered
2 ts Vegetable oil; 1 1/2 c Fresh bean sprouts; washed
1/4 c Chicken broth; 1 tb Soy sauce; low-sodium
1/4 ts Ground ginger; Fresh ground Pepper
1 c Celery; stack Salt to taste;
1 sm Onion; coarsely chopped

Freshly ground pepper & salt

Tofu supplies the protein, and tastes similar to chicken breasts, in
this quick-to-prepare colorful vegetarian main dish.

Drain tofu, cut into 3/4 inch pieces. Place between layers of paper
towel and weight down with a dinner plate. Let stand 10 minutes to
compress and remove excess water.

Heat oil, 2 tbsp broth and ginger in a frypan. Add celery, onion
and red pepper. Stir cook over medium heat 3 minutes. Add bean
sprouts, continue stir-cooking 1 min.

Stir in remaining broth, soy sauce and tofu. Cook and stir gently
over medium heat until vegetables are tender-crisp, and liquid is
evaporated. Season to taste with salt and pepper.

1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams
protein, 10 grams fat 2 protein choices, 1 fruit & veg. choice, 1
fats & oils choice

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Whole Wheat Flour Tortillas
Categories: Diabetic, Breads/bm, Low-fat/cal
Yield: 6 servings

1/2 c Flour 1 tb Vegetable oil
1/2 c Whole wheat flour 6 tb Warm water
1/4 ts Salt

Combine flours and salt. Mix water and 2 ts oil, stir into flour
mixture to make a soft dough. Divide dough into 12 even pieces.
Shape each into a small ball. Coat palms with remaining oil. Roll
each ball in oiled hands. Place in a bowl and cover with a cloth or
plastic wrap. Let stand about 15 min.

Preheat an ungreased frypan. Shape each ball into a very flat 4"
round patty. Roll out on a lightly floured surface to a 6 in circle.
Cook each round on preheated frypan until bubbles form on top, and
underside is flecked with brown but not too crisp and still flexible.

Stack cooked tortillas, cover with a dry cloth towel. Serve
immediately or reheat in 350F oven before serving.

Cut in wedges and crisp to make chips for dips or serve with melted
cheese and chilies as nachos.

Makes 6 servings, each 2 tortillas 6" 1 starchy choice, 1/2 fats &
oils 14 g carbohydrate 3 g protein 2 g fat 86 calories

Source: Choice Cooking, Canadian Diabetes Association c. 1986 Shared
by Elizabeth Rodier

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Christmas Cranberry Punch
Categories: Diabetic, Beverages, Fruits
Yield: 16 servings

4 c Cranberry juice cocktail; 12 oz Sugar-free lemon-lime pop;
2 c Orange juice; Whole cranberries;

Combine the cranberry and orange juices in a punch bowl. Pour the
carbonated beverage down the sides of the bowl. Float whole
cranberries on the top.

1/2 cup - 51 calories, 1 fruit exchange 13 grams carbohydrate, 0
protein, 0 fat, 3 mg sodium, 75 mg potassium, 0 mg cholesterol.

Source: Am. Diabetes Association Holiday Cookbook by Betty Wedman
1986 Shared but not tested by Elizabeth Rodier, Nov 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Turkey Spaghetti Sauce
Categories: Diabetic, Poultry, Sauces
Yield: 6 servings

1/4 c Onion; chopped 1 ts Dried basil
1 Garlic clove; minced 1 ts Dried thyme
1 ts Olive oil; 3 c Chopped cooked turkey;
28 oz Can tomatoes; cut up Cooked noodles or macaroni
6 oz Can tomato paste;

Saute the onion and garlic in the oil until lightly browned. Add the
tomatoes, tomato paste, basil, thyme and turkey. Simmer for 20 to 25
minutes while cooking the noodles or macaroni.

1/6 recipe not including noodles - 215 calories, 3 lean meat, 2
vegetable exchanges 9 grams carbohydrate, 22 grams protein, 10 grams
fat, 190 mg sodium, 627 mg potassium, 54 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Mandelbrot (Almond Bread)
Categories: Diabetic, Breads/bm
Yield: 18 servings

3 Eggs; 1 1/4 c Flour
1/3 c Sugar 1 ts Baking powder
2 tb Vegetable oil; 1/3 c Almonds; chopped blanched
1 ts Vanilla extract 2 ts Ground cinnamon (less needed

Beat the eggs and sugar together until thick. Add the oil and
vanilla and mix well. Stir in the flour, baking powder and almonds.
Pour the batter into a lightly oiled and floured 9 x 5 x 3 inch loaf
pan just to cover the bottom of the pan.

Sprinkle on the cinnamon. Add another layer of batter and cinnamon.
Continue until all the batter and cinnamon are used.

Bake in 350 F oven for 20 to 25 minutes or until golden brown. Bread
will be dense. Remove from the pan and cool on a wire rack. Cut
into 1/2 inch slices when ready to serve. Place each slice on a
lightly oiled baking sheet and toast in a 400 F oven for 5 to 6
minutes. (My note - warm briefly in microwave.)

1/2 inch slice - 55 calories, 1/2 fruit exchange + 1/2 fat exchange 6
grams carbohydrate, 1 gram protein, 3 grams fat, 13 mg sodium, 11 mg
potassium, 44 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared and tested by Elizabeth Rodier Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Turkey Barbecue for Sandwiches
Categories: Diabetic, Sandwiches, Poultry, Bbq/grill, Low-fat/cal
Yield: 4 servings

16 oz Can tomatoes; cut up 1/4 c Onion; chopped
6 oz Can tomato paste; 1 ts Chili powder; (or to taste)
1 ts Powdered mustard; 2 c Turkey; chopped, cooked

Combine all the ingredients in a saucepan. Simmer for 10 to 15
minutes, or until the flavors are blended. Spoon the mixture over
hamburger buns or toast.

1/4 recipe, not including bun - 176 calories, 3 lean meat + 2
vegetable exchanges 12 grams carbohydrate, 23 grams protein, 4 grams
fat, 220 mg sodium, 767 mg potassium, 54 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Turkey Frittata
Categories: Diabetic, Poultry, Vegetables, Low-fat/cal
Yield: 6 servings

1/2 c Onion; sliced 2 tb Lemon juice;
1 Garlic clove; minced 1/8 ts Ground black pepper
1 tb Oil; 1 c Turkey; chopped
1 c Mushrooms; sliced 6 Eggs; beaten
1 c Frozen spinach; dry chopped

Defrost and squeeze spinach dry. Saute the onion, garlic and
mushrooms in the oil for 5 minutes. Add the spinach, lemon juice and
pepper. Cook over low heat for 3 min.

Add the turkey and eggs to the spinach mixture. Pour into a greased
9 inch round baking dish. Bake in 350 F oven for 25 to 30 minutes or
until eggs are set. Cut into wedges to serve.

1/6 recipe - 158 calories, 2 lean meat, 1 vegetable, 1/2 fat exchange
4 grams carbohydrate, 15 grams protein, 9 grams fat, 106 mg sodium,
318 mg potassium 292 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cranberry-Nut Bread
Categories: Diabetic, Breads/bm
Yield: 15 servings

1 c Whole wheat flour; 2 tb Vegetable oil;
1 c Unbleached all-purpose flour 1 Egg;
1/4 c Sugar; 1 c Cranberries; frsh/frozen
1 tb Baking powder; -chopped
2 ts Orange; rind grated 1/3 c Raisins;
1 c Orange juice; 1/3 c Walnuts; chopped

Combine the flours, sugar, baking powder, and orange rind in a mixing
bowl. Add the remaining ingredients and stir to blend well.

Pour into an oiled 9 x 5 inch loaf pan. Bake at 350 F for 45 to 50
minutes. Cool for 6 minutes before removing from the pan.

Cool thoroughly on a wire rack. Store in a plastic bag or aluminum
foil for at least one day before slicing.

1/15 recipe - 142 calories, 1 bread, 1/2 fruit, 1 fat exchange 24
grams carbohydrate, 3 grams protein, 4 grams fat 55 mg sodium, 120 mg
potassium, 18 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Taco Salad with Cumin Dressing
Categories: Diabetic, Salads, Poultry, Cheese
Yield: 8 servings

8 Tortillas; 1 ts Powdered mustard
2 tb Parmesan cheese; grated 1 ts Ground cumin
8 c Romaine lettuce; 1/2 c Water
1/2 ts Salt 4 tb Vegetable oil
4 tb Red wine vinegar; 4 c Turkey; chopped cooked
1/4 ts Black pepper 1 ts Cumin seeds
1/4 ts Garlic powder 6 lg Ripe tomatoes; chopped
4 ts Lemon juice 2 c Cheddar cheese; grated

Toast the tortillas on a baking sheet in a 400 F oven for about 10
min. While hot, sprinkle on the Parmesan cheese. Cool and break into
bite-size pieces.

Chop the lettuce and arrange it in the bottom of a salad bowl. Make
the cumin dressing by combining the salt, vinegar, pepper, garlic
powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks
of turkey over the lettuce. Add the tomato pieces and cheese. Pour
on the cumin dressing and top with tortilla chips.

1/4 recipe - 411 calories, 4 lean meat, 1 bread, 1 vegetable, 2 fat
exchanges 20 grams carbohydrate, 33 grams protein, 23 grams fat 870 mg
sodium, 617 mg potassium, 88 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov 93.

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Title: Brown and White Rice Bread
Categories: Diabetic, Allergy, Rice, Vegetarian, Breads/bm
Yield: 15 servings

1 ts Sugar 1 tb Xanthan gum (2 tb Certo?);
1 tb Yeast (1 envelope) 2/3 c Skim milk powder;
1/4 c Warm water 1 1/4 c Warm water
1 1/2 c Brown rice flour; 1/4 c Margarine
1 1/2 c White rice flour; 3 Eggs;
1 ts Salt

Note: General Hints on a previous page says 1 tsp Certo or 1/2 tsp
xanthan gum can be used as a binding agent in baked recipes

Dissolve sugar in warm water. Sprinkle yeast over water. Stir
briefly. Let sit for 10 minutes until foamy on top. Mix dry
ingredients together in a large bowl.

Melt margarine in 1 1/4 cup warm water. Add this mixture to the
softened yeast and in turn add this to the dry ingredients. Beat
well. Add 3 eggs and beat well for 2 minutes. Cover. Let rise until
double (1 1/2 hours).

Beat again for 3 minutes. Pour into 9 x 5 inch greased loaf pan. Let
rise until dough reaches the top of the pan. Bake at 400 F for 15
minutes, cover with foil if top is getting too brown. Continue
baking for about 45 minutes longer. Remove from pan and leave
unwrapped just until cool.

1/2 slice - 1 starch choice, no further nutrition information given

Source: A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1
Canadian Celiac Assoc. 6519B Mississauga Road, Mississauga, Ontario
L5N 1A6 (416) 567-7195 (area code may have changed to 905 in 1993)

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Title: Turkey-Orange Salad
Categories: Diabetic, Salads, Poultry, Curries
Yield: 4 servings

2 c Turkey; chopped, cooked 1 Orange;
1/2 c Celery; chopped 1 c Seedless grapes;
1/4 ts Salt 2 tb Mayonnaise/salad dressing;
1/4 ts Curry powder 1 tb Shredded coconut; toasted

Combine the turkey, celery, salt, and curry powder in a bowl. Peel
and chop the orange. Add the orange, grapes, and mayonnaise to the
turkey. Toss gently to mix. Sprinkle on the coconut just before
serving.

1/4 recipe = 217 calories, 3 lean meat + 1 fruit exchange 12 grams
carbohydrate, 21 grams protein, 10 grams fat 228 mg sodium, 391 mg
potassium, 58 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

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Title: Pumpkin Tea Ring
Categories: Diabetic, Desserts, Breads/bm
Yield: 25 servings

1 tb Active dry yeast; 16 oz Pumpkin; canned
1/4 c Warm water 1 ts Cinnamon
1 c Milk; skim 1/2 ts Nutmeg
1/4 c Vegetable oil; 1/4 ts Cloves
2 tb Sugar 1/2 c Dark raisins or currents;
1/2 ts Salt 2 tb Margarine
5 c Whole wheat flour; 2 tb Honey;
(5 1/2 c)

Soften yeast in the water. Combine the milk, oil, and salt in a
large bowl with 2 cups of the flour. Add yeast mixture, pumpkin,
cinnamon, nutmeg, cloves, and raisins. Mix well. Stir in 3 more
cups of flour. Beat. Transfer to an oiled bowl, cover with damp
towel, and let raise in in a warm place until doubled in bulk (about
1 hour). Punch down dough and turn onto a lightly flour surface and
knead in the remaining flour to make a smooth elastic dough, about 5
minutes. Melt the margarine and honey together in a saucepan. Break
off 2-inch of the dough and shape into balls. Dip the honey mixture.
Place in an oiled 10-inch tube pan. Cover and let raise until doubled
(about 1 hour). Bake in a 350 F oven for 50 to 60 minutes. Cool 10
minutes before removing from the pan. Serve warm.

Food Exchange per serving: 1 BREAD EXCHANGE plus 1 FAT EXCHANGE plus 1
FRUIT EXCHANGE

CHO: 25g; PRO: 4g; FAT: 4g; CAL: 144

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Title: Chicken Salad Chinois
Categories: Diabetic, Salads, Main dish, Vegetables, Low-fat/cal
Yield: 4 servings

2 c Chicken; cooked, cut up 1/2 ts Bulk granulated artificial
1/2 c Zucchini; chopped -sweetener, like Sugar Twin
1/2 c Radishes; chopped 1/2 ts Ginger; ground
1/4 c 2% yogart 3 c Letturce; shredded
1 tb Soy sauce

In a bowl, combine chicken, zucchini, and radishes. In a cup, combine
yogart, soy sauce, sweetner and ginger. Pour over chicken mixture to
coat evenly. Refrigerate at least 2 hours before serving, then toss
well gently. Divide into 4 portions. Makes 5 cups, 4 servings

CAR: 2g; PRO: 15g; FAT: 7g; CAL: 131;

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Title: Apricot Muffins
Categories: Diabetic, Quickbreads, Breads/bm
Yield: 8 servings

1/2 c Apricots; finely snipped 1/4 ts Ground cardamom or ginger;
1/3 c Unsweetened apple juice; 1/3 c Chopped walnuts;
1 c Whole wheat flour; 3 tb Vegetable oil;
2 ts Baking powder; 1 tb Sugar;
1/4 ts Baking soda; 1 Egg;

Soak the apricots in the apple juice for 10 minutes. Combine the
flour, baking powder, baking soda, spice and walnuts in a bowl. Beat
together the oil, sugar, and egg. Add the apricots, with the juice
and egg mixture to the flour.

Mix just until all the ingredients are blended. Spoon into oiled
muffin tins or (my choice) paper muffin cups (sprayed with non-stick
spray). Fill cups 3/4 full. Bake in 350 F oven for 10 to 15 minutes,
or until golden brown.

1 muffin - 182 calories, 1 bread exchange, 1/2 fruit, 2 fat 22 grams
carbohydrate, 4 grams protein, 10 grams fat 97 mg sodium, 166 mg
potassium, 34 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not yet tested by Elizabeth Rodier, Nov 93.

Suggestions: Use raisins to test the recipe if you do not have
apricots. Leave out walnuts to reduce the fat and use 2 egg whites
instead of the whole egg to reduce cholesterol if desired.

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Title: Spicy Rice Pilaf with Turkey
Categories: Diabetic, Main dish, Poultry, Crockpot, Rice
Yield: 4 servings

1 c Brown rice; 1 tb Vegetable oil
1/2 ts Cumin seeds; 2 c Turkey stock or water
1/4 ts Ground ginger; 1/4 c Dark or golden raisins;
1/4 ts Ground cinnamon; 2 c Chopped cooked turkey;
4 Cardamom seeds; 1/4 c Pine nuts; or cashews;
4 Whole cloves; (chop cashews)

Toast cashews if using. Saute the rice, cumin seeds, ginger,
cinnamon, cardamom seeds and cloves in the oil in a saucepan until
the rice is browned. Add the stock or water and bring the mixture to
a boil.

Lower the heat and simmer for 45 to 50 minutes or until the rice is
cooked. Add the raisins, turkey, and nuts to the rice mixture. Serve
hot or cold.

1/4 recipe - 317 calories, 3 lean meat, 1 bread, 1/2 fruit, 1 fat
exchange 24 grams carbohydrate, 25 grams protein, 14 grams fat, 190
mg sodium, 381 mg potassium, 54 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier Nov 93

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Title: Cinnamon Buns
Categories: Diabetic, Vegetarian, Quickbreads, Breads/bm
Yield: 12 servings

MMMMM---------------------------DOUGH--------------------------------
1 1/3 c Lukewarm water 3 c Whole wheat flour
1 ts Honey

MMMMM--------------------------FILLING-------------------------------
1/2 c Smooth natural peanut butter 2 tb Cinnamon
1/4 c Honey 2 tb Water
1/2 c Unsweetened applesauce 2/3 c Raisins

Combine the water, honey, and yeast in a large bowl. Let sit for 5
minutes until foamy. Add the flour 1 cup at a time, beating well
after each addition. When the dough becomes to stiff to mix, turn it
out onto a floured board and knead for 5 to 10 minutes until smooth
and elastic. Put it in a very lightly oiled bowl, cover, and allow to
rise for 1 hour. <If a very light dough is desired, you may punch it
down, cover, and allow to rise another 40 to 45 minutes)

While the dough is rising, combine the peanut butter and honey in a
saucepan and mix over low heat until easily blended (or warm in
microwave until easily blended). Beat in all the remaining
ingredients except the raisins.

Remove the risen dough from the bowl and knead about ten times on a
clean board. Roll out into a large rectangle about 15" X 14". Spread
with filling to 1/2" of the edge. sprinkle raisins evenly over the
filling. Roll the rectangle into a log, starting at the 15-in side,
pinch the edges to seal, and slice into 1" thick rounds. <They will
be VERY gooey> Place on a nonstick baking sheet, cover, and allow to
rise for about 20 minutes, or until light. Bake in a preheated 350 F
oven for 20 to 25 minutes, until golden brown on top.

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Title: Curry Turkey Stir-Fry
Categories: Diabetic, Poultry, Low-fat/cal, Curries
Yield: 4 servings

2 c Turkey; chopped cooked 1 lb Fresh pea pods; snipped
1 1/2 ts Curry powder; 1 Sweet red pepper; sliced
1 tb Soy sauce 1 tb Cornstarch;
4 Green onions; chopped 1 1/2 c Water
4 Celery stalks; chopped thin

Heat a nonstick wok or skillet. Add the turkey, curry powder, soy
sauce, and onions. Saute until the turkey is heated, about 2
minutes. Add the celery, pea pods and pepper. Stir-fry another 3 to
4 minutes. Add the cornstarch that has been dissolved in the water.
Cook just until the liquid thickens.

1/4 recipe = 151 calories, 3 lean meat, 1 vegetable exchange 7 grams
carbohydrate, 22 grams protein, 4 grams fat 285 mg sodium, 404 mg
potassium, 54 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

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Title: Rye Yeast Bread
Categories: Diabetic, Allergy, Breads/bm
Yield: 1 servings

1/3 c Water 3 tb Oil
1 c White grape juice; 4 c Rye flour
1 pk Quick-rise yeast; (1 tb) -plus up tp 1/2 cup
1 ts Salt

Warm the water and grape juice to about 115 F and stir in the yeast.
Let the mixture stand for about 10 minutes or until it is foamy. Stir
in the salt, oil, and 2 cups of the flour, and beat it with a spoon
or mixer until it is smooth.

Add enough of the rest of the flour to make a soft dough. Knead the
dough on a floured board for 10 minutes. Place the dough in an oiled
bowl, turn it over so the top of the ball is also oiled, and cover it
with a towel. Let it rise in a warm (85 to 90 F) place for about 45
minutes, or until it is doubled in volume.

Shape the dough into a loaf, place it in an oiled 8 x 4 inch loaf
pan, and let it rise in a warm place again for about 30 minutes, or
until it doubles in volume. Bake at 425 F for 10 minutes, then lower
the oven temperature to 350 F for an additional 35 to 45 minutes of
baking. Remove it from the oven when the loaf is brown and has pulled
away from the sides of the pan slightly. Makes one loaf.

Source: Allergy Cooking With Ease by Nicolette M. Dumke, 1992 ISBN:
0-914984-42-X Many recipes in this book require specialty products
from a health food store or mail order that are used for a rotational
allergy diet.

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Title: Rosemary Roasted Potatoes
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

2 lb Potatoes; peeled and diced 2 ts Crushed rosemary;
-into 1" chunks 1 ts Garlic; minced
3 tb Olive oil; 1/2 ts Salt
1 ts Paprika;

Toss diced potatoes with olive oil, paprika, garlic and half the
rosemary. Place potatoes on a heavy baking tray, sprinkle with
remaining rosemary and 1/2 t salt. Roast at 400 deg F for 1 1/2
hours, turning often.
Serve as garnish for roasts.

Source: Houston Chronicle

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Title: Faki (Hellenic Lentil Soup)
Categories: Diabetic, Soups/stews, Vegetarian, Main dish, Crockpot
Yield: 8 servings

1 c Lentils 4 Parsley sprigs
1 md Onion; chopped Mint, fresh; basil or other
2 Garlic cloves; up to 3 -favorite herb
-chopped 1/4 c Olive oil
1 Celery stalk; chopped 1 pn -Salt
3 Plum tomatoes, fresh; and 1 pn -Pepper
-juices -OR- 3 tb Vinegar
5 -Italian type plum tomatoes Oregano, dried; for garnish
1 Bay leaf

"This recipe also appeared in my cookbook, The Food of Greece".

Wash lentils in a soup pot. Cover with 8 cups of cold water, and
bring to a boil. Cover the pot, turn off the heat, and let stand for
an hour. Bring to a boil, and stir in the onion, garlic and celery.
Cover and simmer for 30 minutes. Add the tomatoes. bay leaf, parsley,
your favorite herb and half the oil. Simmer for 30 minutes, stirring
occasionally. Add enough water to make 8 cups. Remove the bay leaf.
Season the soup, and add the remaining oil. Taste, and adjust the
seasonings. Serve hot with the vinegar and garnished with oregano,
rubbed between your palms.

SERVES:8

Nutrients for 3/4 cup Calories: 129 Exchanges: 1 starch/bread; 1 fat
g mg carbohydrate: 13 potassium: 282.5 protein: 5
sodium: 21 fat: 7 cholesterol: 0 fiber: 2.5

SOURCE: _Diabetic Cooking From Around the World_ by Vilma Liacouras
Chantiles posted by Anne MacLellan

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Title: Renaissance Pizza
Categories: Diabetic, Pasta, Vegetarian, Main dish
Yield: 6 servings

MMMMM---------------------------SAUCE--------------------------------
2 c Carrots; peeled finely 1 tb Basil; chopped fresh
1 c Onions; finely diced 1 ts Oregano;
2 tb Garlic; minced 1 ts Parsley;
1/2 c Celery; finely diced 1 pn Black pepper;
2 tb Olive oil; 1 1/2 ts Sweetener;
1 1/2 ts Sea salt; 6 c Tomato puree;
1/4 ts White pepper;

MMMMM---------------------------DOUGH--------------------------------
3/4 oz Dry yeast; 2 1/4 c Unbleached flour;
2 1/2 c Warm water 2 tb Olive oil;
1 tb Sweetener; 1 ts Sea salt;
2 1/4 c Pastry flour; Cornmeal;

MMMMM-------------------------SPICE MIX------------------------------
2 tb Basil; 1/2 ts Garlic powder;
2 tb Oregano; 1/2 ts Black pepper;
2 tb Parsley;

MMMMM---------------------VEGETABLE TOPPING--------------------------
3 c Onions; halved & sliced 2 c Cauliflower pieces;
2 c Mushrooms; thickly sliced 4 tb Olive oil;
2 c Broccoli stems & florets;

SAUCE: Saute carrots, onions, garlic & celery in oil for 5 minutes.
Add seasonings & saute another 5 minutes. Add sweetener, then add
tomato puree & simmer 1 to 2 hours. Should yield 7 c sauce.

DOUGH: Dissolve yeast in 1/2 c warm water with sweetener. Let stand
till yeast starts to foam.

Mix flours together & combine yeast. Add oil, salt & rest of water.
Knead to amke a medium stiff dough. Divide into two pieces. Lightly
oil 2 large rectangular pans & sprinkle with cornmeal. Roll out each
piece of dough to an even rectangular shape. Let dough rise (about 1
hour). I punched the dough at this point before baking. Prebake
doughs for 5 minutes at 350F or till the gluten sets. Remove from
oven.

SPICE MIX: Mix spices together till well blended.

VEGETABLE TOPPING: Mix vegetables together & saute them in the oil
for 4 to 5 minutes. Remove from heat & transfer to a second pan if
not using immediately.

TO ASSEMBLE: Spread about 1 1/2 c sauce on each crust. Add about 3 c
of vegetable topping & sprinkle 2 ts spice mixture over the top. If
so desired, spread 1 c shredded soy cheese over the top. Bake at
375F for about 10 minutes, longer if cooking from cold. (I found it
needed about 20 minutes or longer, so keep an eye on it).

Brother Ron Pickarski, "Friendly Foods"

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Title: Pesto Pizza
Categories: Diabetic, Main dish, Vegetarian, Pasta, Vegetables
Yield: 4 servings

MMMMM---------------------------DOUGH--------------------------------
1 tb Active dry yeast; 1/4 c Olive oil;
1 c Warm water 1 c White flour;
1 ts Salt; 3 c Whole wheat flour;
2 tb Sweetener;

MMMMM-----------------------PESTO TOPPING----------------------------
2 c Basil; densely packed fresh Zest from 1 lemon
1/4 c Pine nuts; 1/3 c Olive oil;
2 Garlic cloves; large

MMMMM---------------------VEGETABLE TOPPING--------------------------
12 oz Marinated artichoke hearts; 1 c Zucchini; thinly sliced
3 lg Tomatoes; sliced thinly 1/4 c Pine nuts;

DOUGH: Combine yeast, sweetener & warm water. Whisk in salt & oil &
let sit for 10 minutes. Add flours, 1/2 c at a time & knead for 10
minutes, adding more flour as necessary. Let rise for an hour.
Deflate by punching down the dough.

PESTO TOPPING: Process basil, pine nuts, garlic & zest in food
processor till smooth. With blender running, drizzle in the oil to
form a thick paste.

TO ASSEMBLE: Sprinkle 10" X 15" baking sheet with cornmeal. Place
dough in centre & press out from the centre till the baking sheet is
covered with dough. Spread dough with a thin layer of pesto. Arrange
artichoke hearts, tomato slices & zucchini evenly over the pizza. Dot
with more pesto & sprinkle with pine nuts. Bake at 375F for 20
minutes or till the crust is well cooked & browned.

"The Big Carrot Vegetarian Cookbook"

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Title: Creamy Ranch Salad Dressing
Categories: Diabetic, Dressings, Cheese, Low-fat/cal, Salads
Yield: 9 servings

1 c Low-fat cottage cheese 1/2 ts Garlic powder
2/3 c Low-fat plain yogurt 1/2 ts Dried basil
2 Green onions, chopped 1/4 ts Dried oregano
1 ts Dijon mustard

In food processor or blender, process cottage cheese andyogurt until
smooth. Pour into bowl and stir in onions and seasonings.

Cover and refrigerate for at least 30 min so flavours develop. Store
for up to one week. Stir before serving.

Makes 1 2/3 cups. Preparation 10 min, chill 30 min or longer 1
serving 3 tbsp, 1/2 Milk Choice (2%) 3 g carb, 5 g protein, 1 g fat,
37 cal Source: Choice Menus by Marjorie H. Hollands & Margaret Howard
1993 Canadian Diabetes Assoc.

COMPARISON: 3 tb commercial Ranch-style dressing 216 cal Shared but
not tested by Elizabeth Rodier Aug 93

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Title: Cranberry-Orange Bars
Categories: Diabetic, Desserts, Cooky/bars
Yield: 12 servings

1/2 c Cranberries; chopped finely 1 Egg;
1 Oranges; ground with skins 1/2 ts Vanilla;
1/4 c Raisins; 1/2 c Whole wheat flour;
2 tb Brown sugar; 1/2 c All-purpose flour;
2 2/3 tb Margarine; 1 ts Baking powder;

This is half of the original recipe with pan size adjusted.

Combine the cranberries, oranges, raisins, and brown sugar in a mixing
bowl. Set aside.

Cream the margarine until light and fluffy. Add egg and beat well.
Blend in the vanilla. Gradually add the dry ingredients to the
creamed mixture.

Stir in the cranberry mixture and pour the batter into a greased 8
inch square baking pan. Bake at 350 F for 30 to 40 minutes or until
browned on top. Cool in the pan on a wire rack. Cut into bars.

One bar - 86 calories, 1 fruit exchange, 1/2 fat exchange 14 grams
carbohydrate, 2 grams protein, 3 grams fat 55 mg sodium, 78 mg
potassium, 11 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier Nov 93

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Kebamo is offline   Reply With Quote
Old 12-15-2007, 11:49 AM   #10
Senior Member
 
Join Date: Jun 2006
Location: Conway, SC
Posts: 138
Title: Cucumber Salad
Categories: Diabetic, Salads, Side dishes, Vegetables, Vegetarian
Yield: 10 nice folks

2 lg Cucumber; peeled 2 cl Garlic; crushed or
2 c Plain low-fat yogurt 1 ts Garlic powder;
4 tb Vingar 1 ts Salt
3 ts Dried dill weed; or 1/2 ts Fresh ground pepper;
2 tb Fresh dill;

Slice cucumber lengthwise and remove seeds. Dice the cucumber and add
remaining ingredients. Mix throughtly and chill at least 1/2 hour
before serving. This was for 5 servings, but sence I like cucumber
so well I increased it for 10 nice folks....love them leftovers!
Food Exchanges per serving: 1 VEGETABLE SERVING
CHO: 6g; PRO: 3g; FAT: 3g; CAL: 39; Low Sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal Master

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Title: Leningrad Special Buckwheat Pancakes
Categories: Diabetic, Quickbreads, Breakfast, Pancakes, Breads/bm
Yield: 6 servings

1/2 c All-purpose flour; 1 lg Egg; beaten slightly
3/4 c Buckwheat flour; 1 c Water
1 ts Baking powder 1 tb Margarine; Melted
2 ts Sugar substitute 1 ts Margarine; for cooking

Blend flours, baking powder, and sugar substitute in bowl. Mix in
egg, water, and melted margarine. Let batter stand for 10 minuteats.
Melt 1 teaspoon margarine in a 10-in nonstick skillet over medium
heat. Drop batter by the tablespoonful onto hot skillet. Allow
pancakes to cook until bubbles form around the pancakes. Thin
remaining batter with additional water if necessary. Turn pancakes
over with a spatula. Continue cooking until pancakes are done. Place
on heated dish and continue cooking until all the pancakes have been
prepared.

Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE

CHO: 18g; PRO: 3g; FAT: 4g; CAL: 118;
Low-sodium Diets: This recipe is suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,
R.D.,M.S. and Katharine Middleton

Brought by to you and Yours via Nancy O'Brion and her Meal Master

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Title: Cold Turkey Reuben Sandwich
Categories: Diabetic, Sandwiches, Main dish
Yield: 4 servings

MMMMM----------------COLD TURKEY REUBEN SANDWISH---------------------
4 ts Plain Low-fat yogurt; -and of course cooked
8 sl Rye Bread; 1 1/3 c Sweet & Sour Red Cabbage;
8 oz Turkey; breast thinly sliced -drained (recipe to follow)

MMMMM------------------SWEET & SOUR RED CABBAGE-----------------------
1 lb Red cabbage; shredded 1/2 ts Salt
1/2 c Cider vinegar; Sugar equivalent to a 2 tbs
1/2 c Water Sugar
2 tb Margarine

SANDWICH: Spread 1 teaspoon yogurt on each 4 slices of rye bread.
Divide the sliced turkey among tops of the bread slices. Spoon 1/3
Sweet and Sour Red Cabbage on each sandwich; top with remaining bread.

Food Exchange per serving: 2 STARCH EXCHANGES + 2 LEAN MEAT EXCHANGES

CHO: 31g; FRO: 22g; FAT: 5g; CAL: 254;
Low-sodium diets: Omit salt from Sweet and Sour Red Cabbage

SWEET AND SOUR RED CABBAGE: Put cabbage, vinegar, water, margarine,
and salt in a deep cooking pot. Cover and cook about 15 minutes or
until crisp-tender, lifting and turnig with a large kitchen fork two
or three times. Remove from heat. Add sweetener to cabbage
gradually, lifting and mixing well with a fork. Drain off any liqiud

Food Exchange per serving: 1 VEGETABLE EXCHANDGE + 1/2 FAT EXCHANGE

CHO: 5g; PRO: 1g; FAT: 3g; CAL: 42;
Low-sodium diets: Omit salt. Use unsalted margarine.

Source: The Art of Cooking for the Daibetic by Mary Abbott
Hess,R.D.,M.S.

Brought to you and yours via Nancy O'Brion and her Meal-Master

After is all is said and done, I think I would double the recipe for
the SWEET AND SOUR CABBAGE only I would use both green and red. What
the hay, do IT my way!!!! Cabbage is my thing!

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Title: Kay's Favorite Meat Loaf
Categories: Diabetic, Meats, Main dish
Yield: 6 servings

1 Beef bouillion; 1/2 c Onion; chopped finely
1/2 c Boiling water 1/4 c Celery; chopped finely
2 sl Bread; crumbled fine 2 ts Worcestershire sauce;
1 1/2 lb 85% lean ground beef; 1 tb Catup
2 md Eggs; beaten slightly

Preheat oven to 350 f degree. Line a shallow 8-inch baking pan with
foil. Dissolve beef bouillion cube in boiling water in a large bowl.
Add all other ingrediets except the catsup and blend well with a
fork. Turn onto foil in pan and, with hands, shape quickly into a 6
by 4 1/2 inch by 2 inch loaf. With the dull edge of a knife make a
crisscross pattern across the top, spread with catup across the top.
Cover loaf with a tent of foil that does not touch the top. Bake 45
minutes. Remove foil; bake, uncovered, another 45 minutes. Remove
from oven and cool in pan for 2-3 minutes before serving. Using this
molded metheod instead of loaf pan allows the fat to drain from the
loaf, whereas a loaf pan retains fat.

Nutritive values per serving ( large slice 4 1/2 by 2 by 1 inch, 1/6
of loaf):

Food Exchange per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE + 1 FAT EXCHANGE

CHO: 5g; PRO: 19g; FAT: 10g; CAL: 267;

Lou-sodium diets: Substitute a low-sodium cube.
================================================== ====================
=== Nurititive values per serving: (1 medium slice 4 4/2 by 2 by 3/4,
1/8 of loaf):

Food Exchanges per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE

CHO: 5g; PRO: 19g; FAT: 10g; CAL: 189;
Low-sodium a low-sodium bouillion cube.
================================================== ====================
===

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal Master

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Title: Szechwan Bean Curd
Categories: Diabetic, Main dish, Meats, Tofu, Vegetarian
Yield: 4 servings

4 oz 85% lean ground beef; 1 ts Seasame oil;
1 c Green onions; with tops 1/4 ts Hot oil; (optional; see
-chopped -below)
1 cl Garlic; minced 1/4 ts Red pepper flakes;
3/4 c Chicken broth; 2 tb Cornstarch;
2 tb (light) Soy sauce reduced 2 tb Water
-sodium 1 c Bean curd(tofu); cut into
1 tb Chile sauce; -1/2-inch cubes

Place ground beef, green onions, and garlic in a nonstick skillet and
cook, stirring quickly, until beef is browned. Stir in chicken
broth, soy sauce, chili sauce, oils, and red pepper flakes. Mix
cornstarch with cold water. Add to skillet. Cook. stirring
constantly, untill sauce thickens. Gently stir in bean curd. Contiune
to cooking over medium heat 3 minutes.

NOTE: Seasame oil and hot oil are avalable in Oriental sections of
food markets and in specialty stores.

Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE

CHO: 9g; PRO: 15g; FAT: 7g; CAL: 149;
Low-soium diet: This recipe is not suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S.

Brought to you and yours via Nancy O'Brion and her Meal Master

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Title: Hungarian Cabbage Rolls
Categories: Diabetic, Main dish, Vegetables, Meats, Rice
Yield: 6 servings

2 qt Water 1 1/2 c Tomato juice;
12 lg Green cabbage leaves; about 1 md Onion;
-1 pd. 1/4 ts Salt
1 c Cooked carrot; cooked 1/4 ts Freshly gound pepper;
1/4 c Raw brown rice; 2 cl Garlic; cruched
1 Egg; beaten sightly

Preheat oven to 325 F. Boil 2 quarts of water in a large saucepan or
dutch oven. Arrange cabbage leaves loosely in pan. Cover and cook
over medium heat until cabbage leaves are limp but not soft, about 8
minutes. Drain and cool leaves. Puree carrot in blender or food
processor fitted with steel blade; mix with ground beef, rice, and
egg. Spoon 2 tablespoon of the meat mixture onto each leaf. Tuck
ends in and roll up jelly roll style. Place seam side down in 9" by
13" baking pan. Pour tomato juice tomatoes, onion slices and
seasonings over cabbage rolls. Cover and bake 1 hour; uncover and
cook for an addional 30 minutes.

Food Exchanges per servings: 2 LEAN MEAT EXCHANGES + 1 STARCH
EXCHANGE + 1 VEGETABLE EXCHANGE
CHO: 20g; PRO: 16g; FAT: 6g; CAL: 197;

Low-sodium diet: Omit salt. Substitute unsalted tomatoe juice and
unsalted canned tomatoes.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought by you and yours via Nancy O'Brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Giant Potato Pancake
Categories: Diabetic, Vegetables, Side dishes
Yield: 6 servings

1 1/2 lb Idaho potatoes; 1/4 ts Freshly ground pepper
1/4 c Onion; finely chopped 1 tb Margarine
1 ts Salt

Pare potatoes with a vegetable peeler. Grate potatoes on medium
grater into a large bowl. Add onion, salt, and pepper and mix
lightly but well with a blending fork. Melt margarine in a 10-inch
frying pan and rotate to coat bottom and sides of pan. Turn potatoes
into pan; pat down and spread evenly. Cover pan tightly; turn heat
low and let cook about 15 minutes or underside is browned. Take pan
off heat temporarily. Put a 12-inch plate (or very large pie plate)
unside down on top of potatoes and, with one hand handle of frying
pan and the other hand guiding the plate, turn frying pan unside
down, then lift off the pancake. This put the pancake back on the
plate. Next, immediately slide pancake back into the frying pan,
browned side up. Return to low heat. Do not cover. Let cook for
another 15 minutes or until bottom is browned. To serve, cut evenly
into 6 pie-shaped wedges.

Food Exchanges per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE

CHO: 16g; PRO: 2g; FAT: 6g; CAL: 124;
Low-sodium diets: Omit salt. Use unsalted margarine.

Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,
R.D.,M.S. and Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Baked "French Fries"
Categories: Diabetic, Vegetables, Side dishes
Yield: 5 servings

2 lg Potatoes 1/2 ts Salt
1 tb Vegetable oil; 1/8 ts Paprika;

Preheat oven to 450 F degree. Peel potatoes and cut into slices 4
inches long and 1/4 inch wide; place in a bowl of iced water to
crisp. Just before cooking, turn onto paper towel and pat dry. Spread
pieces in one layer of a shallow baking pan. Sprinkle with the
vegetables oil. Shake pan to spread oil evenly over potatoes. Bake
30-40 minutes, turning frequently, until gold brown. Empty potatoes
onto paper towels. Sprinkle with salt and paprika.

Food Exchange per serving: 1 STARCH EXHANGE + 1/2 FAT EXCHANGE

CHO: 15g; PRO: 2g; FAT: 3g; CAL: 93;
Low-sodium diets: Omit salt. Use a seasoned salt substitute, if
allowed by your doctor.

Source: The Art of Cooking for the Diabetic by Mary Abbortt
Hess,R.D.,M.S.

Brought to you and your via Nancy O'brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Scalloped Potatoes
Categories: Diabetic, Vegetables, Side dishes
Yield: 5 servings

1 lb Potatoes; (about 3 md) 2 tb Margarine;
2 tb All-purpose flour 3 tb Onion; finely chopped
1/2 ts Salt Hot water
1/2 ts Freshly ground pepper;

Preheat oven to 400 F degree. Prepare a 1 1/2 qt casserole with
vegetable pan coating. Pare potatoes; slice potatoes crosswise in
1/8-inch slices: if potatoes are large, cut slices in half in half.
Mix together flour, salt, and pepper. Place half of the potatoes in
prepared casserole. Dot with half the margarine, sprinkle half the
seasoned flour on top, then half the onion. Repeat with remaining
potatoes, margarine, seasoned flour, and onion. Pour enogh hot water
in, at one corner only, so that the water barley comes to the top of
the potatoes. Cover and bake 50 minutes; then uncover and bake for
another 25-30 minutes or until potatoes are browned and tender.
Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO:
17g; PRO: 2g; FAT: 5g; CAL 117; Low-sodium diets: Omit salt. Use
unsalted margarine.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Pratie Cakes
Categories: Diabetic, Vegetables, Side dishes
Yield: 7 servings

2 c Potatoes; mashed (fresh or Ing board)
-prefared from flakes) 1/4 ts Salt
1/2 c All-purpose flour; unsifted 2 tb Onion; finely chopped
(reserve some 1 tb to flour- 2 tb Margarine;

Turn mashed potatoes into a large bowl. Add flour, salt, and onion.
Mix thoroughly with hands and fingers until completely mixed and
smooth. Pat on a lightly floured board until 1/2 inch thick. Cut
with a 3-inch cookie cutter. Place on a cookie sheet, cover lightly
with waxed paper, and chill in refrigerator until just before
cooking. To cook, use 1 tablespoon margarine at a time. Melt
margarine in a large frying pan or stovetop griddle. Fry cakes over
moderately hot heat, turning to brown on both sides. Serve
immediately. Food exchange per serving: 1 STARCH EXCHANGE + 1 FAT
EXCHANGE CHO: 15g; PRO: 2g; FAT: 5g; CAL: 110
Low-sodium diets: Omit salt from original mashed potatoe mixture and
from recipe.

Certain Irish folk refer to potato cakes as "praties". They are
great! Mix and shape ahead, then chill them before cooking.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chicken Soup
Categories: Diabetic, Soups/stews, Main dish, Crockpot
Yield: 8 servings

3 lb Chicken, cut in pieces 1/2 c Uncooked barley
9 c Water 2 tb Lemon juice
3 Celery stalks with leaves 1 tb Salt
1 sm Onion 1/2 ts Pepper, freshly ground
1/2 c Chopped onion 1/4 ts Celery seed
1/2 c Finely chopped carrot 1 1/2 c Green beans cut, fresh
1/2 c Chopped fresh parsley

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. Strain broth into bowl;
chill until fat sets on top. Remove fat.

Remove skin and bones from chicken, discard. Cut chicken into
bite-sized pieces, set aside. (My 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, add to broth
with chopped onion, carrot, parsley, barley, lemon juice, seasonings.
Cover and simmer 20 min.

Add fresh green beans and chicken; continue cooking 15 min or until
beans are tender. Each serving 1 1/2 cup.

11 g carbohydrate, 14 g protein 5 g fat, 145 calories 2 Protein
Choices, 1 fruit & veg. choice

Source: Choice Cooking c. 1986 Canadian Diabetes Association Shared
by Elizabeth Rodier, tested Sept 93 with substitutions. From the
files of Al Rice, North PoleAlaska, Feb 1994

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Raisin Bars
Categories: Diabetic, Desserts, Cooky/bars
Yield: 16 servings

1 c Raisins; 1/4 ts Ground nutmeg;
1/2 c Unsweetened apple juice; 1/4 ts Ground cloves;
1 c Whole wheat flour; 1 Egg;
1/2 ts Baking soda; 2 tb Vegetable oil;
1 ts Baking powder; Grated orange rind;
1 ts Ground cinnamon;

In a saucepan, combine the raisins and apple juice. Bring to a boil
and cool.

Meanwhile, mix the flour, baking soda, baking powder, spices, egg and
vegetable oil together. Add the raisin mixture and blend thoroughly.
Spread the mixture into a lightly oiled 8 inch square pan. Sprinkle
on the grated orange rind.

Bake in 350 F oven for 30 to 40 minutes. Cool in the pan on a wire
rack and cut into bars.

1/16 recipe - 76 calories, 1 bread exchange 14 grams carbohydrate, 2
grams protein, 2 grams fat 47 mg sodium, 109 mg potassium, 17 mg
cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Christmas Fruitcake Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 36 servings

1/2 c Vegetable oil 1/4 ts Ground allspice
1/2 c Brown sugar 1/4 c Milk
1 Egg 1/2 c Chopped walnuts
1 1/4 c Whole wheat flour 1/2 c Raisins
1/2 ts Baking powder 1/2 c Snipped dried apricots
1 ts Ground cinnamon 1/2 c Chopped dates
1/4 ts Ground cloves

Cream together the oil and sugar. Add the egg. Then blend in the
remaining ingredients. Drop by spoonfuls onto a lightly oiled baking
sheet. Bake in 350 F oven for about 10 minutes. Cool on a wire rack
and store in a tightly closed container.

1 cookie - 77 calories, 1/2 fruit exchange, 1 fat exchange 9 grams
carbohydrate, 1 gram protein, 4 grams fat 7 mg sodium, 70 mg
potassium, 8 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Turkey Chowder
Categories: Diabetic, Soups/stews, Main dish, Crockpot
Yield: 6 servings

1/2 c Onion; chopped 5 c Turkey or chicken broth;
1 c Celery; sliced 2 Potatoes; peeled, cubed
2 tb Margarine; 1 c Carrots; chopped
2 tb Flour; 1 c Zucchini; sliced
1/2 ts Salt; 1/2 c Unsweetened apple juice;
1/4 ts Black pepper; ground 3 c Turkey; cooked chopped
1 ts Dried thyme;

Saute the onion and celery in the margarine. Add the flour, salt,
pepper and thyme. Gradually add the broth. Add the potatoes and
carrots. Cover and simmer for 15 minutes or until the vegetables are
tender. Add the zucchini, apple juice, and turkey. Continue cooking
over low heat for 10 minutes.

1/6 recipe - 222 calories, 3 lean meat exchanges + 1 bread exchange 16
grams carbohydrate, 23 grams protein, 8 grams fat, 282 mg sodium, 570
mg potassium, 54 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier Nov 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Peanut Butter Nuggets
Categories: Diabetic, Desserts, Cooky/bars, Low-fat/cal
Yield: 18 servings

2/3 c Corn flakes; cruched 1/2 c Peanut butter;
1/2 c Unsweetened coconut; 2 tb Liquid honey or corn syrup;
-shredded

Combine 1/2 cup corn flake crumbs, coconut, peanut butter and honey;
mix thoroughly. Measure out 2 tsp portions, shape into balls. Roll
in remaining corn flake crumbs. Chill until firm, store in covered
container in refrigerator.

18 nuggets, each serving 1 nugget 1/2 fruit & veg. choice, 1 fat &
oils choice 5 g carbohydrate, 2 g protein, 4 g fat, 64 calories

Source: Choice Cooking, Canadian Diabetes Association Shared by
Elizabeth Rodier 6/93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Wild Rice-Turkey Salad
Categories: Diabetic, Salads, Poultry, Rice
Yield: 4 servings

1/2 c Wild rice; 1/4 c Green onions; chopped
1 1/2 c Water; 1/4 c Olive oil;
2 c Turkey; cooked chopped 2 tb Red or white wine vinegar;
1 c Celery; chopped 1/4 ts Black pepper;
1/2 c Sweet red pepper; Chopped 1/4 ts Ground nutmeg;
-(optional) 2 tb Fresh parsley leaves;
1/3 c Raisins; -chopped
1 Apple; chopped Chopped pecans; for garnish

Cook the rice in the water until tender, about 50 minutes. Cut the
turkey into bite-size pieces. Combine all the ingredients ina bowl
and toss. cover and chill until ready to serve. Sprinkle on the
pecans just before serving.

1/4 recipe = 422 calories 3 lean meat, 1 bread, 1 1/2 fruit, 2 fat
exchanges 42 grams carbohydrate, 24 grams protein, 18 grams fat 344 mg
sodium, 503 mg potassium, 54 mg cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

My note: I'd probably make this with regular rice, vegetable oil,
regular vinegar (or a lower calorie dressing), 2 tsp dry parsley and
chopped almonds.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Prudhomme's Lemon Dill Chicken
Categories: Diabetic, Poultry, Main dish, Low-fat/cal
Yield: 4 servings

MMMMM-----------------------SEASONING MIX----------------------------
1 ts Salt; 1/4 ts Black pepper;
1 ts Dillweed; 1/4 ts White pepper;
1 ts Dried sweet basil leaves;

MMMMM--------------------MEAT AND VEGETABLES-------------------------
8 Chicken breasts; boneless 1 1/2 c Defatted chicken stock;
- skinless, (2 to 3 oz each) 2 c Onions; julienned
1 tb Cornstarch PLUS; 1/2 c Fresh lemon juice; in all
2 ts Cornstarch; 2 pk Artificial sweetener;
1 c Apple juice; - (1 gram each), optional

TO SEASON CHICKEN: Combine seasoning mix ingredients in small bowl.
Sprinkle all surfaces of chicken evenly with 2 teaspoons seasoning
mix. Rub it in well. Dissolve cornstarch in 1/4 cup apple juice. Set
aside.

Preheat heavy 10-inch skillet, preferably non-stick, over high heat
to 350 degrees for about 4 minutes. Place 4 chicken breasts in
skillet. Lower heat to medium. Brown for at least 1 minute per side.
Remove chicken. Brown 4 more. Set all the chicken aside.

Return heat to high. Stir in 1/2 cup stock, scraping bottom of
skillet to clear it of all browned bits. Add onions and remaining
seasoning mix. Stir. Cook for 3 to 4 minutes, or until all liquid
evaporates. Stir in 1/4 of lemon juice. Scrape bottom of skillet
again to clear it. Cook for 3 to 4 minutes, or until liquid
evaporates. Add 1/2 cup apple juice. Clear bottom and side of
skillet. Cook for 2 to 3 minutes, or until about half of the liquid
evaporates.

Stir in remaining 1 cup of stock, the 1/4 cup lemon juice and the
1/4 cup apple juice. Bring to a boil (will take 2 to 3 minutes),
whisk in the cornstarch-apple juice mixture, and return to a boil.
Return the chicken to the skillet, lower the heat to medium, and cook
until the chicken is done all the way through, about 4 to 5 minutes.
Turn off the heat, remove the chicken, and if desired, whisk in the
artificial sweetener.

Makes 4 servings.

From: _Fork_In_The_Road_ by Chef Paul Prudhomme
printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING
by: Jean Cody 12/1/93

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Sugarless Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 1 servings

3 c Flour; 3/4 lb Butter; softened
1/2 c Water; -margarine if desired

Blend all ingredients. Roll into balls using about 1 teaspoon of
dough. Place on ungreased baking sheets. Flatten with the bottom of
a glass dipped in flour. Bake at 350 degrees until the edges begin
to brown, about 6 minutes.

OPTIONS TO SWEETEN: Before baking, make a thumb print in each
cookie and fill with chopped nuts or sugarless jam.

printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING
by: Jean Cody 12/1/93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Stewed Chicken
Categories: Diabetic, Poultry, Main dish, Cheese, Low-fat/cal
Yield: 4 servings

4 Chicken breast; halves, 2 ts Italian seasoning;
- boneless 2 ts Garlic; chopped
16 oz Cn Italian stewed tomatoes; Salt to taste
- cut in bite sized pieces Pepper to taste
4 oz Cn sliced mushrooms; Fat-free mozzarella cheese;
- salt free -shredded
1 md Onion; sliced in rings

Place chicken in baking dish. Top with tomatoes and their juice,
mushrooms, onions and seasonings. Cover tightly with foil and bake
at 350 degrees for 1 hour or until chicken is done. Remove from oven
and sprinkle with mozzarella. Cover with foil until cheese melts.

printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING
by: Jean Cody 12/1/93

Could be used by a diabetic?

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Eggplant Dip
Categories: Diabetic, Appetizers, Low-fat/cal
Yield: 16 servings

1 md Eggplant; 1 tb Fresh lemon juice/vinegar;
3 md Green onions; finely chopped 1 tb Vegetable oil;
1 lg Tomato; peeled & chopped 1/2 ts Salt;
1 sm Clove garlic; finely chopped 1/4 ts Freshly ground pepper;
1/2 Stalk celery; finely chopped

Eggplant dip is popular in many Mediterranean countries. In the West
it is often called poor man's caviar. It's good with raw vegetable
dippers or on crisp Melba toast.

Prick whole eggplant in several places with a fork. Place in a
baking pan and bake in 400 F oven for 30 minutes. Cool, peel and
chop finely. (A blender or food processor can be used but avoid
overprocessing. Dip is best when it has some crunch.)

Combine eggplant, onions, tomato, garlic and celery. Add lemon juice,
vegetable oil, salt and freshly ground pepper. Cover tightly and
refrigerate for several hours to blend flavors.

2 tb - 17 calories, 2 g carbohydrate, 1 g fat, 1++extra (free
exchange)

Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
tested by Elizabeth Rodier, Dec 93.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Blueberry Spread
Categories: Diabetic, Desserts, Low-fat/cal
Yield: 32 servings

1 tb Unflavored gelatin (1 pkg); 2 tb Granulated sugar;
1/3 c Cold water; 4 ts Lemon juice;
3 c Blueberries; lightly crushed 1 ts Grated lemon rind;
1/2 ts Ground ginger;

In saucepan, sprinkle gelatin over water. Stir over low heat until
gelatin is completely dissolved.

Add blueberries, ginger, sugar, lemon juice and rind. Bring to a
boil. Cover and cook 5 min or until fruit is tender; stir
occasionally.

Spoon into sterilized jars; cool slightly. Refrigerate several hours
or until set.

Store in refrigerator for up to 1 month or for 1 year in the freezer.

Makes 2 cups. Preparation 10 min, cook about 5 min.

Strawberries - use orange rind, no ginger Peach 2 cups, pear 1 cup,
replace lemon rind with 1/2 tsp nutmeg

Serving: 1 tbsp 1++ Extra 2 g carbohydrate, 10 cal.

Source: Choice Menus by Marjorie Hollands & Margaret Howard 1993
Canadian Diabetes Assoc. Shared & Blueberry tested by Elizabeth
Rodier Aug 93.

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Fat-Free Hot Fudge Sauce
Categories: Diabetic, Sauces, Chocolate
Yield: 4 servings

3/4 c Sugar; 4 ts Cornstarch;
(can be sugar subtitute) 1/2 c Evaporated skim milk
1/3 c Cocoa; 1 ts Vanilla

In a small saucepan stir together the sugar, cocoa, cornstarch and
evaporated skim milk. Cook and stir constantly until sauce is bubbly
and thick. Cook and stir two minutes more. Remove from heat and stir
in 1 tsp. vanilla. (For sugar-free sauce skip sugar at the start and
stir in NutraSweet spoon on at the end with the vanilla.)

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spiced Apple Pudding
Categories: Diabetic, Desserts, Allergy, Low-fat/cal
Yield: 4 servings

2 c Unsweetened apple juice; 1/3 c Granulated sugar substitute;
1/3 c Cornstarch; 1/2 ts Cinnamon;
1 Egg; (or 2 yolks)

MY NOTE: This recipe is marked in the allergy category only because
it is a pudding without milk, also low in protein. It is one of my
favorite ways to use up egg yolks or prepare a dessert when I've run
out of milk. Probably does not require as much sweetening as stated
in the recipe - start with 2 Tbsp. sweetener and add more if
necessary. Cost to make the whole recipe is around $1.22.

In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix
well. Add remaining juice. Place over medium heat and cook,
stirring, until mixture comes to a boil. Reduce heat and simmer for
2 minutes. Remove from heat.

In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to
beaten egg. Stir until smooth. Return immediately to hot mixture,
stirring constantly. (The hot mixture will cook the egg.)

Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover
with plastic wrap to prevent skin from forming. Cool to room
temperature or chill in refrigerator.

1/2 cup serving, 117 calories. 1 starch, 1 fruit choice 26 grams
carbohydrate, 1 gram protein, 1 gram fat

Source: Light & Easy Choices by Kay Spicer Shared and tested by
Elizabeth Rodier, Dec 93

If you prefer to use real sugar, mix 2 TBSP with the apple juice in
the saucepan. Divide the cooked pudding into 6 small dishes so that
there is approx. 1 tsp sugar per serving if you are allowed this much
on your meal plan. 94 calories, 21 grams carbohydrate estimated.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Graham Cracker Crust
Categories: Diabetic, Pies, Desserts, Low-fat/cal
Yield: 8 servings

3/4 c Graham wafer crumbs 1/4 ts Cinnamon
3 tb Melted butter or margarine 1/4 ts Nutmeg

Combine graham wafer crumbs, butter, spices. Press into a 9 inch pie
plate or 8 inch square cake pan or 9 inch spring form pan. Chill in
refrigerator 2 hours before filling. If desired, reserve 2 tb of the
crumb mixture to sprinkle on top of the filling.

9" pie crust, 8 servings 1/8 pie excluding filling: 1/2 Starch
Choice, 1 Fats & Oils 7 g carbohydrate, 1 g protein, 5 g fat (77
calories)

Source: Choice Cooking, Canadian Diabetes Assoc Shared by Elizabeth
Rodier March 93 Converted by MMCONV vers. 1.20

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Low-Calorie Pumpkin Pie
Categories: Diabetic, Pies, Desserts, Bisquick, Low-fat/cal
Yield: 8 servings

16 oz Can solid-pack pumpkin; 2 tb Sugar;
13 oz Can evaporated skim milk;* 8 pk Sugar substitute;(16 ts-1/3c
1 Egg; 2 ts Pumpkin pie spice;
2 Egg whites; 2 ts Vanilla;
1/2 c Biscuit mix like Bisquick;

Heat oven to 350 F. Lightly grease or spray 9 inch pie pan with
vegetable pan spray. Place all ingredients in blender, food
processor or mixing bowl. Blend 1 minute or beat 2 minutes with
mixer.

Pour into pie pan and bake for 50 minutes or until center is puffed
up.

1/8 pie - 114 calories, 1 1/2 starch/bread exchange 18.5 grams
carbohydrate, 6.3 grams protein, 1.9 grams fat, 1.4 gm fiber 174.9 mg
sodium, 304.2 mg potassium, 37 mg cholesterol

Source: Am. Diabetes Assoc. Family Cookbook Vol II, 1987 Shared but
not tested by Elizabeth Rodier, Nov 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Gf Chocolate Chip Cookies
Categories: Diabetic, Desserts, Allergy, Cooky/bars
Yield: 24 servings

3/4 c Soya flour 6 tb Brown sugar
1/4 c Potato starch flour 1/2 ts Vanilla
1/2 ts Salt 1 Egg
6 1/2 tb Margarine 1/2 c Chocolate chips semisweet
6 tb White sugar 1/2 c Chopped nuts

This is a special recipe made without gluten.

Sift dry ingredients. Beat sugars and margarine. Add egg and beat
again. Add vanilla and stir. Add dry ingredients. Add chips and
nuts. Drop by spoonful onto greased cookie sheet. Bake at 375 F for
10 to 12 minutes.

1 cookie - 1 fruit/vegetable choice, 1 fat

Source: A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1
Canadian Celiac Assoc.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cranberry Orange Salad
Categories: Diabetic, Low-fat/cal, Salads, Fruits, Vegetarian
Yield: 6 servings

1 md Orange 1 pk Sugar free gelatin, red
1/2 c Raw Cranberries 3/4 c Boiling water
Sugar substitute equal to 1 1/2 c Cold water
Tablespoon sugar Ice cubes

Quarter the oragne and remove seeds, Combine orange and cranberries
in food processor and chop finely. Add sugar substitute and set
aside. dissolve gelatin in boiling water. Combine cold water and
enough ice cupes to make 1 cup ice water. Add water to gelatin and
stir. Set aside until ice cubes melt. Add fruit mixture. Pour into a
2 cup mold or an 8 inch square pan which has been sprayed with Pam.
Chill until firm.

NUTRIENT ANALYSIS: 35 Calories per serving Recipe provided by EVMS
(Eastern Virginia Medical School), Norfolk, VA. Submitted by Dick
Miale and sampled at Diabetes Holiday Food Fest, Chesapeake General
Hospital, Chesapeake, VA.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Orange Sweet Potatoes
Categories: Diabetic, Vegetables, Side dishes
Yield: 6 servings

4 md Sweet potatoes(approx 1 lb); 2 tb Brown sugar;
1/2 ts Orange peel; grated 1/4 ts Cinnamon;
1/2 c Orange juice; 2 ds Angostura bitters;

Boil potatoes until tender. Remove skins. Mash pulp with a potato
masher or electric mixer. Add remaining ingredients and whip until
fluffy. Pace in a 1 quart ungreased casserole. Cover and bake at 350
degrees for approximately 30 minutes.

NUTRIENT ANALYSIS: 95 Calories per serving Provided by EVMS (Eastern
Virginia Medical School), Norfolk, Va and tasted by Dick Miale at
Diabetes Holiday Food Fest at Chesapeake General Hospital, Chesapeake
VA

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Mandarin-Orange Corn Bread
Categories: Diabetic, Breads/bm
Yield: 1 servings

1 c All-purpose flour; 1/2 c Melted margarine;
1 c Yellow corn meal; 1 c 2 % skim milk;
1/3 ts Salt; 1 ts Orange extract;
3/4 c Sugar; 1 cn Economy mandarin orange
4 ts Baking powder; Slices;
2 Eggs;

Grease an 8x8x2 inch pan. Mix together well, stirring so that orange
slices preak apart. Pour mixture into pan. Bake at 425 degrees for 30
minutes, or until a toothpick inserted in the center comes out clean.

Serving size: 3" square Exchanges: 1 starch, 1/2 fat

Submitted by Dick Miale Copyright 1993, Steven Leichter, MD
(Endocrinology) Provided by EVMS (Eastern Virgina Medical School),
Norfolk, VA and demonstrated by Dr. Leichter at the Diabetes Holiday
Food Fest, Chesapeake General Hospital, Chesapeake, VA.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Pumpkin Pudding Cake
Categories: Diabetic, Cakes, Desserts
Yield: 12 servings

2 c All-purpose flour; 1/2 c Canned pumpkin; canned
1/3 c Sugar; 1/3 c Vegetable oil;
1 ts Baking powder; 1 lg Egg;
1/2 ts Baking soda; 1/2 c Raisins;
1/2 ts Ground cinnamon; 1 c Orange juice;or water
1/4 ts Ground cloves; 1/2 c Walnuts; chopped

Preheat the oven to 350 F. Combine the flour, sugar, baking powder,
baking soda, cinnamon and cloves in a bowl. Stir to mix. Add the
pumpkin, oil, egg, raisins and orange juice. Beat for 3 minutes.

Lightly oil a tube pan. Sprinkle in the nuts. Pour the cake batter
over the nuts. Bake for 40 to 50 minutes, until browned. Cool in
the pan for 5 minutes before removing. Serve warm with a spoonful of
yogurt.

One serving - 195 calories, 1 starch/bread, 1 fruit, 1 fat exchange 3
grams protein, 28 grams carbohydrate, 7 grams fat, 62 mg sodium

Source: Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but
not tested by Elizabeth Rodier Dec 93

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Kebamo is offline   Reply With Quote
Old 12-15-2007, 11:51 AM   #11
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Join Date: Jun 2006
Location: Conway, SC
Posts: 138
Title: Pumpkin Chiffon Pudding
Categories: Diabetic, Desserts, Low-fat/cal
Yield: 4 servings

1/4 c Water 2 tb Powdered sweetener;(aspertm.
1 ts Unflavored gelatin; 1/2 ts Pumpkin pie spice;
2/3 c Pumpkin; canned 1/2 c Frozen whipped non-dair.topp
1/2 c Evaporated skim milk;

In a small saucepan combine water and gelatin. Let stand for 5 min.
Cook and stir over low heat till gelatin dissolves.

Transfer to a medium mixing bowl. Stir in pumpkin, milk, sweetener,
and pumpkin pie spice. Chill till partially set (the consistency of
unbeaten egg whites). Fold in whipped topping.

Spoon into individual dessert dishes. Chill for 1 to 3 hours or till
firm. Makes 4 servings, each 1/3 cup.

1 serving, 79 calories 4 g protein, 10 g carbohydrate, 3 g total fat,
2 g sat. fat, 1 mg cholesterol

Source: Diabetic Cook Book, Better Homes & Gardens c. 1992 Shared
but not tested by Elizabeth Rodier, Oct 93.

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Title: Harvest Time Pumpkin Soup
Categories: Diabetic, Soups/stews, Vegetarian, Crockpot
Yield: 4 servings

1 sm Pie pumpkin; cleaned out - chopped
2 Potatoes; Salt & pepper
2 Carrots; 4 tb Cream;
1 Onion; finely chopped 2 tb Butter;
2 cl Garlic; crushed 2 tb Soy sauce;(optional)
Olive oil; Sour cream;
Fresh parsley; basil; thyme; Chives; chopped

Cut pumpkin, potatoes and carrots into pieces and steam until tender.
Remove peel from pumpkin. Save steaming water. Saute onion and
garlic in a little olive oil until transparent. Puree onion, garlic
and vegetables in a food processor, adding reserved water. Return
the puree to a saucepan and add spices, salt and pepper, cream,
butter and soy sauce. If soup is too thick, thin with a little water,
milk or chicken stock. Heat but do not boil. Garnish with a dollop
of sour cream and chives.

Source: The Harrowsmith Cookbook, Volume Three

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Title: Pumpkin-Oatmeal Bars
Categories: Diabetic, Desserts, Cooky/bars
Yield: 24 servings

1/3 c Sugar; 1/4 ts Ground nutmeg;
1/2 c Vegetable oil; 1 1/2 ts Ground cinnamon;
1 Egg; 1/4 ts Ground cloves;
1 c Pumpkin; cooked or canned 1/2 c Orange juice;
1 1/2 c Whole wheat flour; 1/2 c Walnuts; chopped
3 ts Baking powder; 1/2 c Raisins;
1/2 ts Baking soda; 1/4 c Coconut;

Cream together the sugar, oil, egg and pumpkin until light and
fluffy. Stir in the dry ingredients and orange juice. Add the nuts
and raisins. Stir to blend.

Pour into a lightly oiled 13 by 9 inch baking pan. Sprinkle on the
coconut. Bake in 350 F oven for 25 to 30 minutes. Cool the pan
completely on a wire rack for 5 minutes. Cut into bars.

1 bar - 114 calories, 1 bread, 1 fat exchange 13 grams carbohydrate, 2
grams protein, 7 grams fat 52 mg sodium, 104 mg potassium, 11 mg
cholesterol

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93

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Title: Baked Custard
Categories: Diabetic, Desserts
Yield: 4 servings

2 c Water Dry sugar;sub equal to 1/4
3 lg Eggs; Cup sugar;
3/4 c Instant dry milk; Nutmeg;(optional)
1 1/2 ts Vanilla; Boiling water;
1/4 ts Salt;

Heat 2 cups water to 110 degrees to 115 degrees. Place eggs, dry
milk, vanilla, salt and dry sugar substitute in a bowl and mix well.
Stir hot water into egg mixture. Blend well, and pour a fourth of
mixture into each of 4 custard cups. Sprinkle custard lightly with
nutmeg, if desired, and place the cups in an 8" or 9" cake pan. Pour
boiling water around the cups to a depth of 1 1/2". Bake at 325
degrees for about 1 hour, or until a knife comes out clean from the
center of custard. Cool at room temperature. Serve warm or chilled,

Food Exchange per serving: 2/3 MILK EXCHANGE + 1 FAT EXCHANGE
CHO: 8g; PRO: 9g; FAT: 5g; CAL: 101;

Brought to you and yours via Nancy O'Brion and her Meal-Master

From the files of Al Rice, North Pole Alaska, Feb 1994

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Title: Applesauce Bars
Categories: Diabetic, Desserts, Cooky/bars
Yield: 18 servings

2 c All-purpose flour; 1/4 ts Cloves;
1/3 c Sugar; 1 1/2 c Unsweetened applesaue; hot
Dry sugar sub equal to 3/4 c 2 ts Baking soda;
Sugar 1/2 c Walnuts; chopped
1 ts Cinnamon; 1/4 c Rasins;
1/2 ts Nutmeg;

Place flour, sugar, dry sugar substitute, cinnamon, nutmeg and cloves
in mixer bowl and mix a low speed to blend well. Combine HOT
applesause and baking soda ( don't try to be modern and use cold
applesause and mix with baking soda with the flour; it doesn't work
as well that way), and add, along with oil, walnuts and raisins, to
flour mixture. Mix at medium speed until flour is moistened and
batter in creamy. Spread batter evenly in a 9" by 13" cake pan that
has been sprayed with pan spray or greased well with margarine. Bake
at 375 degrees for 20 to 25 minutes, or till bars pull away from the
sides of the pan and a cake tester comes out clean from the center.
Cool on a wire rack. Cut three by six.

Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
CHO: 17g; PRO: 2G; FAT: 5g; CAL: 122; Low-sodium diets: Recipe is
suitable written.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. And Katharine Middleton

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Carrot Bars
Categories: Diabetic, Desserts, Cooky/bars
Yield: 28 servings

3 lg Eggs; Dry sugar sub. equal to 1/4
1 c Sugar;(mmmm) Cup sugar (optional)
1/2 c Vegetable oil; 2 ts Baking soda;
1 c Pureed carrots; 1/2 ts Salt;
1 ts Vanilla; 1/2 c Raisins;
2 c All-purpose flour; 1/2 c Walnuts;

Place eggs, sugar, oil, carrots and vanilla in a mixer bowl and mix at
medium speed until creamy. Stir flour, dry sugar substitute, baking
soda, salt, cinnamon, raisins and nuts together to blend well, and
add to creamy mixture. Mix at medium speed until creamy again.
Spread batter evenly in an 11" by 15" jelly roll pan that has been
sprayed with pan spray or greased with margarine. Bake at 350
degrees for 25 to 30 minutes, or until bars are firm in the center.
Remove to a wire rack and cool to room temperature. Cut four by
seven.

Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE
CHO: 17g; PRO: 2g; FAT: 5g; CAL: 135
Low-sodium diets: Omit salt. Use salt-free carrot puree.

Source: Desserts for Diabetic by Mabel Cavaiani,R.D.

Brought to you and yours via Nancy O'Brion and her Meal Master

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Title: Baked Cajun Chicken
Categories: Diabetic, Main dish, Crockpot, Low-fat/cal
Yield: 4 servings

1 1/2 lb To 2 lb chicken; meaty (I perfer real onion)
(breasts, thighs, drumstick) 1/2 Dried thyme; crushed
Nonstick spray coating 1/4 ts Garlic salt;
2 tb Nonfat milk; 1/8 ts To 1/4 ts grd white pepper;
2 tb Onion powder; 1/8 ts To 1/4 ts grd black pepper;

Remove skin from chicken. Rinse chicken, pat dry. Spray a 13 by 9 by
2 inch baking dish with nonstick coating. Arrange the chicken, meaty
sides up, in dish. Brush with milk. In small bowl mix onion powder,
thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 to 55 minutes
or till the chicken is tender and no longer pink.

Food Exhange per serving: 3 LEAN MEAT EXCHANGES
CHO: 77g; PRO: 25g; FAT: 6g; CAL: 166

Source: Better Homes and Garden Diabetic Cookbook

Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Chocolate Bars
Categories: Diabetic, Desserts, Cooky/bars
Yield: 32 servings

2 c All-purpose flour; 1/2 ts Salt;
1 c Sugar; 1 c Margarine (2 Sticks); at
1/2 c Cocoa; Room temperature
1 ts Baking soda; 2 lg Eggs;
Dry substitute equal to 1/3 2 ts Vanilla;
Cup sugar 1/2 c Semisweet chocolate chips;
1/2 ts Cinnamon;

Place flour, sugar, cocoa, baking soda, dry sugar substitute,
cinnamon, and salt in a mixer bowl and mix a low speed to blend well.
Add margarine, eggs, vanilla and water, and mix at medium speed to
blend well. Spread batter evenly in an 11" by 15" jelly roll pan that
has been sprayed with pan spray or greased with margarine. Bake at
325 degrees for 20 to 25 minutes, or until bars pull away the sides
of the pan and a cake tester comes out clean from the center. Place
on wire rack and sprinkle chocolate chips evenly over the top of the
hot bars. Mark four by eight and cool until chocolate has hardended.
Cut as marked. (Might be a good idea to cut even more sugar out of
this.)

Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE

CHO: 14g; PRO: 2g; FAT: 7g; CAL: 123
Low-sodium diets: Omit salt. Use salt-free margarine.

Desserts for Diabetic by Mabel Cavaiani, R.D.

Brought to you and yours by Nancy O'Brion and her Meal-Master

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Title: Country French Chicken
Categories: Diabetic, Main dish, Vegetables, Crockpot
Yield: 6 servings

2 lb Meaty chicken; (breast 1 c Carrot; coarsely chopped
-halves thighs, drumsticks) 1 md Onion; cut into sm wedges
Nonstick spray coating 1 cl Garlic; minced
1 c Mushrooms; sliced fresh 1 Bay leaf;
1 c Celery; sliced 2 tb Parsely, snipped
1 c Dry white wine; 1/4 ts Thyme; dried crushed

Remove the skin from the chicken. Rinse chicken; pat dry. Spray a
large cold skillet with non-stick spray coating. Preheat skillet
over medium heat. Brown chicken on all sides in hot skillet. Drain
fat from skillet. Season chicken lightly with salt and pepper. Add
mushrooms, celery, white wine, carrot, onion, garlic, bay leaf,
parsley, and thyme to the skillet. Bring to boiling; reduce heat.
Cover and simmer for 35 to 40 minutes or till chicken is tender and
no longer pink. Discard bay leaf. Transfer chicken and vegetables
platter; keep warm. For sauce, bring liquid in skillet to boiling.
Cook about 3 minutes or till reduced to 1/2 cup. Pour sauce over
chicken and vegetables. Makes 6 servings.

Food Exchanges per serving: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE CHO: 68; PRO: 22: FAT: 6g; CAL: 187;

Source: Good Homes and Gardens Diabetic Cookbook

Brought to you and yours by Nancy O'Brion and her Meal-Master

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Title: Greek Christmas Bread
Categories: Diabetic, Vegetarian, Breads/bm
Yield: 15 servings

1 pk (or 1 tablespoon) Active Dry 1 Egg;
-Yeast; 1/4 c Milk;
1/4 c Warm Water (110 to 115 1/4 c Vegetable Oil;
-degrees) 1 1/2 c Whole Wheat Flour;
1/3 c Sugar; 1 c All-Purpose Flour;
1 ts Ground Cardamom; 1/4 c Golden Raisins;
1/4 ts Salt; 1/4 c Walnuts; chopped

Keywords: Ovo-Lacto

Dissolve the yeast in the warm water. Combine the sugar, cardamom,
salt, egg, milk and oil in a large bowl. Mix well. Add the yeast
mixture, flours, raisins and nuts. Mix well. Add enough extra flour
to make soft dough. Turn the dough out onto a floured surface and
knead until smooth and elastic, about 5 minutes. Shape into a round
loaf.

Put the dough into a lightly-oiled 8-inch-round cake pan. Cover with
a damp towel and let rise in a warm place until doubled in bulk,
about 1 hour. Bake in a 350-degree oven 35 to 40 minutes, or until
brown.

Serves 15

One Serving = Calories: 147 Carbohydrates: 22 Protein: 4 Fat: 6
Sodium: 40 Potassium: 101 Cholesterol: 18

Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange

Source: Holiday Cookbook, American Diabetes Association, ISBN
0-13-024894-0, by Betty Wedman, M.S.,R.D.

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Title: Basic Salad Dressing Ii
Categories: Diabetic, Dressings, Low-fat/cal
Yield: 8 servings

2 tb Red wine vinegar; 1/8 ts Garlic powder;
2 tb Acceptable vegetable oil; 1/8 ts Sugar;
4 tb Water; 1/2 ts Fresh lemon juice;
1/8 ts Freshly ground black pepper;

In jar with a tight-fitting lid, combine all ingredients. Shake
well and refrigerate. Makes 1/2 cup. (Half of published recipe.) My
note: I frequently use bottled lemon juice which has sodium listed,
but there can't be much sodium in 1/2 tsp. divided among 8 servings.
If you use fresh lemon juice, extra can be frozen in an ice cube tray
or small container.

1 tbsp - 31 cal 3 grams total fat, 5 mg potassium

Source: Am. Heart Assoc. Low-Salt Cookbook 1990 Shared but not
tested by Elizabeth Rodier Dec 93

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Title: Grilled Sesame Chicken Breast
Categories: Diabetic, Crockpot, Poultry, Main dish, Bbq/grill
Yield: 4 servings

1 tb Brown Sugar; OR brown sugar 2 cl Garlic; chopped
-substitute(that's 4 me) 1/8 ts Black pepper; Freash
3 tb Reduced-sodium soy sauce; 4 oz Chicken breast halves;
1 ts Sesame seeds; - with skin removed
1 tb Seasame Seeds;

Combine all ingredinets except chicken in a shallow dish. Mix well.
Add chicken, turning to coat. Cover and marinate in the refrigerator
at least 2 hours. Remove chicken from marinate. Put the marinade
aside. Grill 4 to 5 inches from medium-hot coals for 15 inches from
medium-hot for 15 minutes. Turn and baste frequently with reserve
marinade. Serves 4.

Food Exchanges per serving: 1 FAT EXCHANGE + 3 LEAN MEATS
CHO: 70g; FAT: 7.5g CAL: 205

Brought to you and yours by Nancy O'Brion and her Meal-Master

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Title: Soft Almond Cookies
Categories: Desserts, Diabetic, Cooky/bars
Yield: 24 servings

1/4 c Light Margarine; 4 dr Yellow food coloring;
1/2 c Sugar; 1 c Flour;
2 Eggs; Whites 1/2 ts Baking soda;
1/2 ts Almond food extract; 12 Toasted almonds; cut in half

Preheat oven to 375 degrees. Spray cookie sheet with oil spray. In
bowl, cream margarine and sugar until light and fluffy. Add egg
whites with almond extract, and food coloring; mix well and set
aside. Sift the flour, baking soda, and salt; add to the creamed
mixture. Knead only long enough to blend, but not toughen, to dough.
Spoon onto prepared cookie sheet, about 3/4-in. balls. Top with
almonds. Bake for 12 minutes.

Food Exchange per serving: 1/2 BREAD EXCHANGE
CHO: Og; FAT: 1g; CAL: 43;

Brought to you and yours by Nancy O'Brion and her Meal-Master.

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Title: Black Bean and Salsa Salad
Categories: Diabetic, Salads, Beans, Vegetarian
Yield: 4 servings

1/2 cn (15 oz) corn; drained 1/8 c Cilantro; chopped
1/2 cn (15 oz) Black beans; drained 6 oz Salsa;
3/4 c Celery; chopped 1/8 c Red wine vinegar;
1/4 c Green onion; chopped

In a large bowl, comine first five ingredients; mix well. Blend
salsa and vinegar. Pour over salad and toss well. Cover and chill.
Spoon onto lettuce leaves. This was for 8, but I have reduced to 4
people Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1
VEGETABLE EXCHANGE CHO: 0g; FAT: 1g; CAL: 116

Brought to you and yours by Nancy O'Brion and her Meal-Master.

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Title: Turkish Sea Bass
Categories: Diabetic, Low-fat/cal, Main dish, Fish
Yield: 4 sweet ones

4 Cloves garlic; minced 2 ts Fresh grnd. black pepper
1 c Pitted black olives 1/4 c Olive oil
-chopped 2 lb Sea bass fillets
1 ts Crumbled dried oregano -(4 to 6 ea)
1 ts Crumbled dried basil 1/2 c Vegetable stock -OR-
2 tb Minced parsley - dry white wine
1 1/2 ts Salt

Combine garlic, olives, oregano, basil and parsley in small bowl.
Season to taste with salt and pepper. Heat oil in a large baking dish
at 425 degrees F. for 1 minute. Spread olive mixture evenly over
bottom of baking dish. Arrange sea bass, skin side up, on top. Pour
vegetable stock around fillets. Bake, basting occasionally with
juices, until done. To serve, arrange fillets & olive mixture on
heated serving plates. Origin: Chef Hassan Emre, Topkapi Hotel,
Instanbul, Turkey

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Title: Chocolate and Peanut Butter Crescents
Categories: Diabetic, Desserts, Cooky/bars
Yield: 24 servings

2 c Sifted all purpose flour 1 ts Vanilla extract
1/3 c Unsweetened cocoa 3/4 c Granulated sugar
1/4 ts Salt 1 Egg
1/4 lb (1 stick) butter

Sift together the flour, cocoa, and salt and set aside. In the large
bowl of an electric mixer cream the butter. Beat in the vanilla and
sugar. Add the egg and beat until thoroughly mixed. On low speed
gradually add the sifted dry ingredients, scraping the bowl with a
rubber spatula and beating until the mixture holds together. Transfer
the dough to a small bowl for ease in handling and set aside at room
temperature. Prepare the filling.

3/4 cup smooth (not chunky) peanut butter 1/2 cup strained or sifted
confectioners sugar.

In a small bowl thoroughly mix the peanut butter and the sugar.

Adjust rack to the center of the oven and preheat to 325 degrees.

To shape the cookies: On a large piece of wax paper place the cookie
dough in mounds, using a slightly rounded tsp. (no more) of the dough
for each mound-in order not to make them too large it's best to
measure with a measuring spoon. Do maybe a quarter of the dough at a
time.

Then do the same with the filling, using a level 1/2 measuring
teaspoon for each mound. Place on other pieces of waxed paper.

Pick up one mound of the dough, roll it between your hands into a
ball, and flatten it between your palms until it is very thin. Then,
with a small metal spatula or a table knife, lift up and place one
mound of the filling in the center of the flattened dough. With your
fingers bring the dough around the filling and pinch the edges to
seal. Roll the filled dough between your hands into a cylindrical
shape about 2 inches long with very slightly tapered ends. Place the
cookie on an unbuttered cookie sheet and as you do, turn the ends
down slightly to form a short fat crescent. Continue shaping the
cookies and placing them 1/2 to 1 inch apart-these do not spread.

Bake for 13 to 15 minutes, or until the cookies are firm to the touch.
Reverse the cookie sheet front to back once to insure even bakinZ of
sugar and roll the cookies in the sugar as they come out of oven.

From: Maida Heatter's Book of Great Cookies Shared By: Pat Stockett

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Title: Tex-Mex Turkey Tenderloins
Categories: Diabetic, Poultry, Main dish
Yield: 4 servings

1 lb Turkey tendeloin steaks; 1 c Zucchini; chopped
-cut about 1/2" thick 1/4 c Slicied green onions;
1 ts Grd cumin; 4 oz (1) can diced green chili;
1/8 ts Salt; Peppers;
1/8 ts Pepper; ground Fresh chili peppers
Nonstick spray coating; -(optional)
1 c Tomato; chopped seeded

Rinse turkey; pat dry. Stir cumin, salt, and pepper; sprinkle on both
sides of turkey tenderloin steaks.

Spray a cold large skillet with nonstick coating. Preheat over medium
heat. Cook turkey in skillet for 10 to 12 minutes or until tender
and no longer pink, turning once. Transfer turkey to serving
platter. Cover with foil to keep warm.

Add tomato, zucchini, green onions, and diced chili peppers to
skillet. Cook and stir over high heat for 1 to 2 minutes or until
vegetables are crisp-tender. Spoon vegetables over turkey. If
disired, garnich with fresh chili peppers. Makes 4 servings.

Food Exchange per serving: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE
EXCANGE

Source: Better Homes and Gardens Diabetic CookBook

Brought to you and yours by Nancy O'Brion and her Meal-Master

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Title: Whipped Topping
Categories: Diabetic, Desserts
Yield: 16 servings

1/2 c Instant nonfat dry milk 2 ts Sugar
1/2 c Ice water 1/2 ts Vanilla

Chill small bowl and beaters. Combine milk powder with ice water in
bowl. Beat until stiff, adding sugar gradually. Add vanilla. Serve
immediately. Makes about 2 cups.

2 tb. serving - 10 calories, free food .8 gm protein, 0 fat, 1.6 gm
carbohydrate, 11.9 mg sodium, 37.1 mg potassium.

Source: Am. Diabetes Assoc. Family Cookbook, Vol 1, 1987 Shared but
not tested by Elizabeth Rodier Nov 93

COMPARE: Packaged whipped topping 20 calories per 2 tbsp (double), 1
gm fat, 1.8 gm carbohydrate.

3 cups (approx) freezable whipped topping (ER's favorite) may be made
with 2 tb. icing or confectioner's sugar. This is from another file
called Mock Whipped Cream. 10 calories/2 tb, 1.48 gm carbohydrate
estimated. Mix with fruit and freeze, or serve on top of slightly
thawed fruit - it takes about a cup of home-made whipped topping to
make the calories or carbohydrates of a milk exchange.

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Title: Low-Fat Pastry
Categories: Diabetic, Pies, Low-fat/cal
Yield: 16 servings

1 3/4 c Flour 1/4 ts Baking powder
6 tb Vegetable shortening 1/3 c Water

Measure first 3 ingredients into bowl. Work together until crumbly.

Pour water all over top. Mix with fork, then hands, until it will
hold together. Roll thinly. Makes enough for 2 crusts. For a 2
crust pie, cut through top crust with a sharp knife while pie is
still hot.

1/8 single crust contains 95 calories 1 mg sodium, 5 mg fat

Source: Company's Coming Light Recipes by Jean Pare 1993 Shared but
not tested by Elizabeth Rodier Sept 93

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Title: Taco Compuesto
Categories: Diabetic, Main dish, Meats, Vegetables
Yield: 4 servings

3/4 lb LEAN ground beef; 1/2 ts Seasoned salt; yak!!
1/2 c Onion; chopped 8 Taco shells;
2 tb Green chili peppers; diced 1 c Lettuce;
-canned 1 c Low-cal prosse cheese or;
1 cl Garlic; Part-skim mozzarella cheese;
1 ts Chili powder; -shredded for either
1 1/2 c Tomato; chopped -a mixture of both
3 tb Italian Salad dressing; 1/2 c Taco sauce
-reduced-calorie;

In a large skillet cook ground beef, chopped onions, green chili
pepper; and minced garlic over medium heat till beef is brown. Drain
off fat. Stir in chili powder.

In a mixing bowl combine chopped tomato, Italian salad dressing, and
seasoned salt. ( Salt is Salt no matter what) Spoon beef mixture into
taco shells. Top with tomato mixture, shredded lettuce, shredded
cheese, and taco sauce. Makes 4 servings. Time 20 min.

Food Exchange per servings: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE + 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXCHANGES

FROM THE BETTER HOMES AND GARDENS DIABETIC COOK BOOK

Brought to you and yours by Nancy O'brion and her Meal-Master

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Title: Bulgur Wheat & Vegetables
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 c Mushrooms; fresh sliced 1 ts Instant chicken bouillion
1 c Zucchini; sliced quartered Granules;
1 c Water 1/2 ts Basil; dried crushed
1/2 c Buglur Wheat; 1/4 ts Celery seed;
1/3 c Onion; chopped 1/4 ts Thyme or marjoram; crushed
1/3 c Carrots; chopped Dash of pepper
1/4 c Green pepper; chopped 1/2 c Tomato; chopped seeded
1 cl Garlic; minced -tomato

In a medium saucepan combine mushrooms, zucchini, water, bulgur wheat,
onion, green pepper, garlic, chicken bouillon granules, basil, celery
seed thyme or marjoram, and pepper. Bring to a boiling, reduce heat;
stir in chopped tomato. Let stand 5 minutes or till all the liquid
is absorbed. Fluff the bulgur wheat mixture with a fork. Make 4
(3/4-cup servings). Food Exchange per servings: 1 STARCH/BREAD
EXCHANGE + VEGETABLE EXCHANGE

Source: Better Homes and Garden Diabetic Cookbook
Brought to you and yours by Nancy O'Brion via her Meal-Master

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Title: Buglar Wheat with Raisins and Cinnamon
Categories: Diabetic, Nuts/grains, Side dishes, Fruits
Yield: 6 servings

1 tb Margarine; 1/2 ts Garlic; or to taste
1/2 c Onion; chopped 1/4 ts Grd white pepper;
1/2 c Celery; chopped 1/2 c Raisins;
1 c Buglar wheat; 1/2 ts Grd cinnamon;
2 c Chicken broth; 1/2 ts Salt;

In a nonstick 2-quart pot melt margarine; saute onion and celery until
tender, stirring often. Stir in buglur wheat and contine cooking
until buglar wheat is coated and turns a golden brown. Blend in
broth, garlic, pepper, and tarragon. Add raisins, cinnamon, and
salt, and mix well. Cover and continue cooking 15-17 minutes or until
all liquid has been absorbed. Serve hot as cereal or as a grain side
dish.

Food Exchange per servings: 2 STRARCH EXCHANGES
CHO: 35g; PRO: 5g, FAT: 3g; CAL: 179

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton

Brought to you and yours by Nancy O'Brion via her Meal-Master

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Title: Chinese-Style Chicken(4 Servings)
Categories: Diabetic, Poultry, Main dish, Rice
Yield: 1 servings

3/8 lb To 2 lb chicken pieces; 1/2 tb Water
-meaty breast halves, thighs 1/4 tb Cornstarch
-or drumsticks 1/4 c Celery;bias-sliced 1/4"thick
3/16 c Water 1 Green onions; cut into 1
1/2 tb Dry sherry; -pieces
1/2 tb Reduced-sodium soy sauce; 1/3 c Hot cooked rice;
1/16 ts Garlic powder;

Remove skin from chicken. Rinse Chicken; pat dry. Spray a cold large
skillet with nonstick coating. Preheat the skillet over medium heat.
Brown chicken pieces on all sides in hot skillet.

Add 3/4 cup water, sherry, soy sauce, and garlic powder. Bring to
boiling; reduce heat. Simmer, covered for 35 to 40 minutes or till
chicken is tender and no longer pink. Transfer chicken to a serving
platter; keep warm.

For sauce, stir together the 2 tablespoon water and the cornstarch;
set aside. Cook and stir for 3 to 4 minutes or until celery is crisp
& tender. Stir in the cornstarch mixture. Cook and stir till
thickened and bubbly. Cook and stir for 2 minutes more. Serve
chicken and sauce with hot cooked rice. Makes 4 servings.

Food Exchange per serving: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE

Source: Better Homes and Gardens Diabetic Cook Book

Brought to you and yours via Nancy O'Brion and her Meal-Master.

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Title: Spicy Baked Chicken
Categories: Diabetic, Poultry, Main dish
Yield: 4 servings

1 1/2 lb To 2 lb chicken pieces; -crushed
-meaty breast halves, thighs 1/2 ts Seasoned salt or salt;
-or drumstick 1/8 ts Grd red pepper;
1/3 c Bread crumbs; fine dry 1/4 c All-purpose flour;
2 tb Parsley; snipped 3 tb Skim milk;
3/4 ts Dried Italian Seasoning; Nonstick spray coating

Remove skin from chicken. Rinse chicken; pat dry. In a medium
mixing bowl stir together bread crumbs, snipped parsley, Italian
Servoning, seasoned salt or salt, and ground red pepper.

Place four in a plastic bag. Place milk in a shallow bowl; set
aside. Add chicken pieces, one at a time, to the bag; shake to coat.
Dip in milk; then, dip in bread crumb mixture, pressing lightly to
coat well.

Spray a 13 by 9 by 2" baking dish baking dish with non-stick coating.
Arrange chicken pieces, meatly sides up, in the dish. Bake in a 375F
oven for 45 to 55 minutes or till chicken is tender and not longer
pink. Makes 4 servings.

Food Exhange per serving: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE

Brought to you and yours by Nancy O'Brion and her Meal-Master

Source: Better Homes and Gardens Diabetic Cook Book

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Hot Chicken Salad
Categories: Diabetic, Main dish, Poultry, Vegetables
Yield: 4 servings

8 oz Chicken or turkey; cooked 1/4 ts Celery seed
1/4 c Apple juice; Dash pepper
1/4 c Vinegar; Nonstick spray coating
2 tb Green onions; 4 c Fresh spinach; torn
2 tb Water; 3 c Cabbage; shredded
1 ts Cornstarch; 1/2 c Redishes; sliced
1/4 ts Salt; 2 Wh radishes; (optional)
1 ts Dry mustard; Celery leaves; (optional)

Cut chicken or turkey into bite-size strips. For dressings, stir
together apple juice, vinegar, green onions, water, cornstardh, salt,
mustard, celery seed, and pepper; set aside.

Spray a cold 12 inch skillet with nonstick coating. Preheat the
skillet over medium heat. Add Chicken or turkey to skillet. Cook
and stir for 1 to 2 minutes or till heated.

Add dressing to skillet. Cook and stir till thickened and bubbly.
Cook and stir for 2 minutes more.

Toss together spinach and cabbage. Add to skillet. Cook and stir
about 1 minute until spinach starts to wilt. Add sliced radishes ;
toss to mix. Transfer to a salad bowl. If desired, garish with whole
radishes and celery leaves. Serve immediately. Makes 4
Food Exchange per serving: 2 LEAN MEAT EXHANGES + 1 VEGETABLE
EXCHANGES

Source: Better Homes and Gardens Diabetic Cookbook
Brought to you and yours by Nancy O'Brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chicken and Broccoli Skillet
Categories: Diabetic, Poultry, Main dish, Vegetables
Yield: 4 servings

2 c Broccoli; cut 3/4" pieces 1 cl Garlic; minced
1/2 c Onion; chopped 4 Chicken breast halves;
1/4 ts Lemon pepper; -boned skinless(1 1b total)
1/4 ts Thyme; dried & crushed 1 c Halved cherry tomatoes;
1/4 ts Cooking oil;

Spray a cold large skillet with nonstick coating. Preheat skillet
over medium heat. Add broccoli, onion, lemon pepper, and thyme to
skillet. Cook and stir for 3 to 4 minutes or till vegetables are
crisp-tender. Remove vegetable are crisp-tender. Remove vegetable
mixture from the skillet; keep warm. Add oil and garlic to hot
skillet. Rinse chicken; pat dry. Add to skillet. Cook chicken over
medium-high heat about 10 minutes or till chicken is tender and not
longer pink, turning once. Add Cherry tomatoes. Cover and cook 1 to
2 minute or till heated through. Makes 4 servings
Food Exhange per serving: 3 LEAN MEAT EXHANGES + 1 VEGETABLE
EXCHANGE + 1 FAT EXCHANGE

Source: Better Homes and Gardens Diabetic Cook Book
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Quick Chicken Cacciatore
Categories: Diabetic, Poultry, Main dish
Yield: 4 servings

4 Chicken breast halves; 3 tb Dry red wine
-boned skinless (1 lb total) 1 cl Garlic; minced
7 1/2 oz (1) can tomatoes; cut up 1 ts Oregano; crushed dried
3/4 c Mushrooms; sliced fresh 1/4 ts Salt
1/4 c Onion; chopped 1 tb Cold water
1/4 c Green pepper; chopped 2 ts Cornstarch;

Rinse chicken; pat dry. In a medium skillet combine undrained
tomatoes, mushrooms, onion, green pepper, wine, garlic, oregano,
salt, and pepper; place chicken atop vegetable mixture. Bring to
boiling, reduce heat. Cover; simmer about 20 minutes or till chicken
is tender and no long pink. Transfer chicken to a serving platter;
keep warm. Stir together water and cornstarch; stir into skillet
mixture. Cook and stir till tickened and bubbly. Cook and stir for
2 minutes more. Spoon sauce over chicken.
Food Exchange per serving: 3 LEAN MEAT EXHANGES + 1 VEGETABLE
EXCHANGE

Source: Better Homes and Garden Diabetic Cook Book
Brought to you and yours via Nancy O'Brion and Her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Orange-Sauced Chicken Stir-Fry
Categories: Diabetic, Main dish, Poultry, Vegetables, Rice
Yield: 4 servings

3/4 lb Chicken breast breast; Nonstick spray coating;
-boned skinless 4 c Broccoli flowerets;
1 c Unsweetened Orange juice; 1/2 c Onion; sliced
1 tb Cornstarch; 1 tb Cooking oil;
1 tb Dry sherry; 1 1/3 c Brown rice; cooked & hot
1 tb Tamari or soy sauce; 1/2 Orange; sliced
1/2 ts Ground ginger;

Rinse chicken; pat dry. Cut the chicken into 1" pieces. Set aside.
For sauce, stir together orange juice, cornstarch, sherry, tamari
sauce, and ground ginger. Set aside.
Spray a cold work or large skillet with nonstick coating. Preheat
wok or skillet over medium heat. Add broccoli and onion; stir-fry
for 2 or 3 minutes. Remove vegetables.
Add oil to wok or skillet. Then, add chicken; stir-fry for 2 to 4
minutes or till tender and no longer pink. Push chicken from center
of wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir
for 2 minutes more. Return vegetables to wok or skillet; stir all
ingredients together to coat with sauce. Serve immediately over
rice. Garnich w orange slices.
Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE 1/2 FRUIT EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT
EXCHANGE

Source: Better Homes and Gardens Diabetic Cookbook
Brought to you and yours via Nancy O'Brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Tofu and Broccoli Stir-Fry
Categories: Diabetic, Tofu, Vegetarian, Vegetables, Main dish
Yield: 4 servings

2/3 c Water 3 c Broccoli; cut into bite-size
2 tb Dry sherry; -pieces
2 tb Reduced-sodium soy sauce 1/2 c Onion; cut into wedges
4 ts Cornstarch; 1 c Fresh bean sprouts;
1 ts Grd ginger; 1 lb Tofu; fresh (bean curd) cut
1/4 ts Crushed red pepper; -into 1/2" pieces
Nonstick spray coating 1 1/3 c Cooked brown rice; hot
2 cl Garlic; minced

For sauce, stir together water, sherry, soy sauce, cornstarch,
ginger, and red pepper; set aside.
Spray a cold wok or large skillet with non-stick coating. Preheat
the work or skillet over medium heat. Add garlic; stir-fry for 15
seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry
for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push
vegetables from the center of the wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir
till thickened and bubbly. Cook and stir for 1 minute. Stir
vegetables into sauce; stir in tofu. Heat through. Serve with rice.
Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD
EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE

Brought to you and yours by Nancy O'Brion and her Meal-Master
Source: Better Homes and Gardens Diabetic Cook Book.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Carrot-Raisin Muffins
Categories: Diabetic, Desserts, Quickbreads, Breads/bm
Yield: 12 servings

Nonstick vegetable spray 1 ts Cinnamon
1 c Flour 1/8 ts Cloves
2 tb Wheat germ, toasted 1/8 ts Nutmeg
1 1/2 ts Baking powder 1 1/3 c Carrots, shredded
1 ts Baking soda 1/2 c Raisins, soaked in hot water
1/2 ts Salt 2 Eggs
2 ts Brown sugar substitute 2 tb Vegetable oil

Preheat oven to 350 F. Spray muffin tins. (My suggestion: spray
paper muffin cups - low fat muffins tend to stick.)

Combine dry ingredients in a large bowl. Stir in carrots and drained
raisins.

Beat eggs with oil. Stir into flour mixture. Divide batter evenly
among 12 tins. Bake for 30-35 minutes or until toothpick inserted in
center of muffin comes out clean.

1 muffin - 105 cal, 1 starch, 1/2 fat exchange 3 grams protein, 4
grams fat, 16 grams carbohydrate, 1 gram fiber 213 mg sodium, 118 mg
potassium, 46 mg cholesterol

Source: Am. Diabetes Assoc. Family Cookbook Volume III, 1987 Shared
but not tested by Elizabeth Rodier, Dec 93

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cream of Vegetable Soup
Categories: Soups/stews, Diabetic, Crockpot, Low-fat/cal
Yield: 4 servings

1 1/2 c Fine chop cooked vegetables 2 tb Melted margarine
3 1/2 c Fat-free chicken broth Salt to taste
1/4 c All-purpose flour Sprinkle of pepper, optional

Use one or a combination of: asparagus, broccoli, carrots,
cauliflower, celery, mushrooms, onions, string beans.

Cook vegetables, drain well and chop into small pieces. Use within 30
minutes or refrigerate them.

Place broth in a saucepan and bring to a simmer over moderate heat.
Place flour, dry milk and melted margarine in a small bowl and mix
well to form coarse crumbs. Stir the flour mixture into the
simmering broth using a wire whip.

OR add the flour mixture to cold broth, cook and stir over moderate
heat to form a sauce. Cook and stir over moderate heat until mixture
is smooth and the starchy taste is gone. Add the vegetables to the
sauce and reheat to serving temperature. Taste for seasoning and add
salt and pepper. (Nutritive values are based on the use of commercial
broth with no added salt.) Serve hot. Makes 4 cups.

1 cup serving - 121 cal, 1 skim milk, 1 fat exchange 12 grams
carbohydrate, 5 grams protein, 6 grams fat, 1099 mg sodium.

Low-sodium diets: Use fresh or frozen vegetables cooked without salt,
low-sodium broth and salt-free margarine. Do not add salt.

Low-cholesterol diets: May be used as written.

Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani, 1987
Shared but not tested by Elizabeth Rodier Dec 93

Suggestions: Experiment with herbs or spices. A big fancy hotel is
serving Ginger Carrot Soup....maybe try 1/4 tsp to start.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01
Kebamo is offline   Reply With Quote
Old 12-15-2007, 11:52 AM   #12
Senior Member
 
Join Date: Jun 2006
Location: Conway, SC
Posts: 138
Title: Corn Muffins
Categories: Diabetic, Quickbreads, Breads/bm
Yield: 12 servings

1/2 c Corn meal; 1 ts Salt
1 c Flour; 3/4 c Milk;
1 tb Baking powder; 1 tb Butter or margarine; melted

Mix dry ingredients. Add lightly beaten egg, milk and butter. Bake
in muffins tins lined with cupcake papers for 20 minutes at 400F
*Be careful not to overbeat these (or any muffins) aor they will have
air tunnels and pointed tops.
Food Exchanges: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 95

Source: Sugar Free...That's me by Judith Majors
Brought to you and yours by Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Saucy Chicken with Mushrooms
Categories: Diabetic, Poultry, Main dish
Yield: 4 servings

2 Whole Chicken breast Teriyaki Sauce
(about 1/2 lb each)

Cut Chicken breasts in hlf lengthwise and bone if diesired. ( I
always ask the butcher to bone them.) Marinate in sauce in
refirgerator 2-3 hours. I often marinate all day or overnight if I am
going to be gone Oven broil or barbecue over charcoal, turning once.
Baste with remain sauce during cooking.
Food Exchange per serving: 3 LOW MEAT EXCHANGE; CAL: 165

Brought to you and yours by Nancy O'Brion and her Meal-Master
Source: Suger Free...That's Me by Judith Majors

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Teriyaki Sauce
Categories: Diabetic, Sauces
Yield: 1 servings

1 c Soy sauce; (salt free) Arificial sweetener to equal
2 cl Crushed garlic; -1 ts sugar
1 ts Dry mustard; 2 ts Grond ginger;

Combine all ingredients in a jar with tight lid. Refrigerate, and
sauce will keep several weeks.
Food Exchange per serving: FREE FOOD; CAL: calories negligible.

Brought to you and yours by Nancy O'Brion and her Meal-Master
Source: Sugar Free...That's Me by Judith Majors

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Baked Sandwiches
Categories: Diabetic, Sandwiches, Low-fat/cal
Yield: 12 servings

1 1/4 c Water at 110 to 115 F 1 1/2 lb Lean ground beef
2 1/4 ts Quick-rise yeast (1 pkg) 1/2 c Chopped onions
2 c All-purpose flour 1 c Tomato sauce
1 ts Salt 1/4 c Catsup
1 Egg 1 ts Garlic salt
2 tb Vegetable oil 1/2 ts Leaf oregano
1 1/2 c Graham flour 1 pn Pepper
FILLING

May be frozen. Defrost in the fridge, on the way to a picnic or in
the microwave if you want them in a hurry.

Combine water and yeast in mixer bowl and let stand 5 minutes. Add
all purpose flour and mix at medium speed for another 4 minutes. Turn
the dough out onto a lightly floured board and knead a few times,
form into a ball and place in a well-greased mixing bowl. Turn the
ball over to grease the top, cover with a cloth and let stand at room
temperature to rise until doubled in volume.

While the dough is rising, cook the meat and onions over medium heat,
stirring frequently, until the onions are soft and the meat is
browned. Drain. Discard fat and juice, return meat and onions to the
pan. Add tomato sauce, catsup, seasoning and cook over medium heat
until the meat is dry with no noticeable liquid. Set meat mixture
aside to cool until dough is ready.

After the dough has doubled in volume, transfer it to a lightly
floured working surface. Knead lightly. Form into a roll and cut
into 12 equal portions. Form each portion into a little ball, cover
with a cloth and let rest for 10 minutes.

Roll each ball out to form a circle 5 to 6 inches across. Put about
1/4 cup of the meat mixture in the center of the circle. Pull the
dough up around the filling and press together at the top. Place on
a well greased cookie sheet, cover with a cloth and let stand about
30 to 40 minutes at room temperature or until doubled in volume. Bake
at 350 F for 40 to 45 minutes or until lightly browned and firm.
Serve hot, using 1 sandwich per serving, or refrigerate or freeze to
be used later.

1 sandwich - 293 cal, 2 bread, 2 lean meat exchanges 27 grams
carbohydrate, 21 grams protein, 9 grams fat, 574 mg sodium.

Low-sodium diets: Omit salt & garlic salt. Use low-sodium tomato
sauce and catsup and 1/4 ts powdered garlic. Low-cholesterol diets:
Omit egg. Use 2 egg whites or 1/4 cup liquid egg substitute.

Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani, 1987
Shared but not tested by Elizabeth Rodier, Dec 93

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Title: Strawberry Applesauce Gelatin
Categories: Diabetic, Desserts, Low-fat/cal
Yield: 4 servings

3 oz Pkg. strawberry fl. gelatin 1 c Unsweetened applesauce
1 1/2 c Boiling water

Serve as a dessert or instead of jam with a bran muffin.

Dissolve sugar-free gelatin in boiling water, refrigerate until
lukewarm and then add the applesauce. Pour into 4 individual dishes
and refrigerate until firm.

1/4 recipe - 35 calories, 1/2 fruit exchange 7 grams carbohydrate,
protein and fat negligible, 56 mg sodium

Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani 1987
Shared but not tested by Elizabeth Rodier, Dec 93

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Deep-Dish Pizza
Categories: Diabetic, Meats, Main dish, Cheese
Yield: 4 servings

1 lb Ground turkey; 1 ts Oregano leaves; dried
2 c All-purpose flour; 1/2 ts Basil leaves; dried
2 ts Baking powder; 1/2 ts Salt;
1/2 ts Baking soda; 1/2 c Green bell pepper; chopped
1/4 c Margarine or butter; 1/2 c Sliced fresh mushrooms;
1/2 c To 3/4 c skim milk; 1/4 lb Mozzarella cheese;grate 1cup
6 oz Can tomato paste;

Suggestion: for 2 servings, use a small aluminum foil pan about 4 x 8
inches or press a sheet of aluminum foil into a loaf pan and set the
foil pan on a cookie sheet. Measure half the other ingredients and
freeze the remaining 3 ounces of tomato paste for a future meal.

Preheat the oven to 425 F. Cook the ground turkey in a large nonstick
skillet over medium heat until cooked through. Stir occasionally.

Combine flour, baking powder, and margarine in a bowl. Cut the
margarine into the flour with a fork until the mixture resembles
coarse meal. Add enough milk to make a soft, elastic dough (like
biscuit dough). Press the dough into the sides and bottom of an
8-inch square baking pan.

Combine the tomato paste and seasonings and spread over the dough.
Crumble the ground turkey over the sauce. Sprinkle on the green
pepper, mushrooms and cheese. Bake for 20 to 25 minutes or until the
crust is brown and crisp. Cut into four squares to serve.

1/4 recipe - 358 calories, 3 low-fat protein, 1 starch, 2 vegetable,
2 fat exchanges 26 grams protein, 34 grams carbohydrate, 20 grams
fat, 584 mg sodium

Source: Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but
not tested by Elizabeth Rodier Dec 93

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Title: Lemon Carrots
Categories: Diabetic, Vegetables, Side dishes
Yield: 6 servings

3 c Carrots; sliced 2 ts Lemon juice;
3/4 c Water 1 tb Parsely; fresh chopped
1/2 c Salt 2 tb Butter or Margarine;
1/2 ts Lemon peel; freshly grated Dash of liquid sweetner;

Wash and peel carrots and slice in 1/4" rounds. Bring water to boil
in saucepan, add carrots and salt. Cook until tender (10 to 15
minutes) covered. Drain. In saucepan add remaining INGREDIENTS until
butter is melted. Toss like a salad to coat all carrots. Serve hot.
Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
CAL: 70

Source: Sugar Free...That's Me by Judith S. Majors
Brought to you and yours by Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spanish Rice
Categories: Diabetic, Rice, Side dishes
Yield: 4 servings

2 c Rice cooked; 1 ts Salt; (if you must)
2 ts Green pepper; diced 1/2 ts Pepper;
1/2 Onion; chopped 1 c Tomato juice;
2 ts Pimento bits; 1 ts Worchestershire sauce;

Mix all ingredients together and bake at 350F for 30 minutes or until
heated through and bubbly. Fluff with fork before serving.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 VEGETABLE
EXCHANGE

Source: Sugar Free....That's Me by Judith S. Majors
Brought to you and yours by Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Mock Rice Pilaf
Categories: Diabetic, Rice, Side dishes
Yield: 4 servings

1 Rice recipe*

* most is simply 1 cup rice to 2 cups liquid To which you use chicken
or beef bouillion in the place of water to cook rice. Tasty and a real
complement to the main course.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE; CAL: 70

Source: Sugar Free...That's Me By Judith S. Majors
Brought to you and yours by Nancy and O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Free Salad Dressing
Categories: Diabetic, Dressings
Yield: 1 servings

1/2 c Tomato Juice; 1 tb Onion; chopped finely
2 tb Lemon juice; Salt and pepper;
1/2 ts Horseradish;

Combine ingredients. Refriegerate. Shake well berfore serving.
Food Exchange per serving: FREE FOOD

Source: Sugar Free...That's Me by Judith S. Majors.
Brought to you and yours by Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spicy Tomato Dressing
Categories: Diabetic, Dressings
Yield: 2 servings

1 c Tomato Juice -of your choise
3/4 c Unflovored gelatin; 1 tb Wine vinegar;
1 1/2 ts Dry salad dressing mix;

Bring 1/2 cup tomato juice to boil and add gelatin. Stir until
dissolved. Add remaining ingredients, blend thoroughly. Chill. Shake
berfore serving. (Gelatin makes the dressing thick.)
Food Exchange per serving: FREE FOOD

Brought to you and yours by Nancy O'Brion and her Meal-Master
Source: Sugar Free...That's Me By Judith S. Majors

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Broccoli with Lemon Sauce
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 lg Bunch broccoli; -Sugar Free lemon-line soda;
1 tb Lemon Juice; Sub. sweetener to equal 1 ts
(I use apple cider vinegar) (if desired)
1 tb Water OR

Clean and trim boroccoli. Cut stalks and floweretes into about 3 inch
"trees." Simmer gently about 12 minutes covered with water. ( I
prefer to steam). Drain. Mix lemon juice, liquid, and sweetener.
Trickle over broccoli. Heat the lemon mixture to keep the vegetable
warm. Food Exhange per serving: 1 VEGETABLE EXCHANGE

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Walford Salad
Categories: Diabetic, Fruits, Nuts/grains
Yield: 7 servings

1 c Celery; sliced 1/2 c Walnuts;
1 c Seedless green grapes; 1/4 c Mayonnaise;
-halved 2 tb Dry white wine;
1 c Apple; diced Lettuce Leaves;
4 Dates;

Pace celery, grapes, apple, dates, and walnuts into a bowl. Blend
mayonnaise with wine; pour into bowl. Stir to blend with celery,
fruit and walnuts. Use slotted serving spoon to serve, shaking spoon
slighty to remove excess dressing. Serve on to remove excess
dressing. Food Exchange per servings: 2 FRUIT EXCHANGES + 1 FAT
EXCHANGE + 1 VEGETABLE EXCHANGE; CAL: 105

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Beef and Rice Casserole
Categories: Diabetic, Main dish, Meats, Rice
Yield: 1 servings

3 oz Ground beef; 1/4 c Water
1 tb Onion; chopped 1/2 c Rice(uncooked)
1 tb Celery; chopped 1/4 c Condensed cream of mushroom;
3/4 c Condensed chicken gumbo soup Soup;

Combine ground beef, onion, and celery with a small amount of water
in a saucepan. Boil until all moisture is absorbed. Mix beef
mixture, rice, andmushroom soup; pour into a small greased casserole
dish. Add salt and pepper. Bake at 350F for 25 minutes;
Microwave: Cook on Medium for 8 to 10 minutes;

Food Exchange per serving: 3 MEAT EXCHANGE + 2 STARCH/BREAD EXCHANGE
CAL: 380

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Irish Vegetables
Categories: Diabetic, Vegetables, Side dishes
Yield: 5 servings

1 Bay leaf; 1/2 c Cauliflowerets;
1 c Water 1/4 c Piniento; chopped
2 tb Wine vinegar; Salt to TASTE(very little
1/2 c Corn; -for me
1/2 c Broccoli flowerets; Fresh ground pepper;
1/2 c Carrot;

eCombine bay leaf, water, wine vinegar in medium saucepan. Bring to a
boil; add vegetables. Simmer(steam for me) until vegetables are
tender. If you MUST simmer, drain, remove bay leaf. Add salt and
pepper Food Exchange per serving: 1 VEGETABLE EXCHANGE (IN THE BOOK,
IT SAID 1 STARCH/BREAD EXCHANGE CAL: 51

The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Tea Scones
Categories: Diabetic, Fruits, Quickbreads, Breads/bm
Yield: 8 servings

MMMMM----------------------BASIC TEA SCONES---------------------------
1 c Flour; 1/4 c Evaporated milk;
1 ts Baking powder; -freeze the rest
1/4 ts Salt Stir one of the following
1 tb Sugar Replacement; Into the flour mixture for
1/4 c Margarine; cold Tea Scones listed below
1 Egg

MMMMM------------------------DRIED APPLE-----------------------------
8 Chopped apple halves; 1/4 FRUIT CAL: 44
Food Exchange 1 STRACH/BREAD

MMMMM-----------------------DRIED APRICOT----------------------------
8 Chopped apricot halves; 1 1/4 FRUIT CAL: 44
Food Exchange 1 STARCH/BREAD

MMMMM-------------------------CRANBERRY------------------------------
1/4 c Cranberry; chopped CAL: 34
Food Exchange 1 STARCH/BREAD

MMMMM---------------------------DATES--------------------------------
8 Chopped dates; 1/2 FRUIT CAL:54
Food Exchange 1 STARCH/BREAD

MMMMM---------------------------LEMON--------------------------------
1 tb Lemon peel; CAL: 34
Food Exchange:1 STARCH/BREAD

MMMMM---------------------------ORANGE--------------------------------
1 1/2 tb Orange peel; grated CAL: 34
Food Exchange 1 STARCH/BREAD

MMMMM-----------------------DRIED PEACHES----------------------------
8 Chopped peaches halves; 1/2 STARCH/BREAD CAl: 44
Food Exchange 1 FRUIT

MMMMM--------------------------RAISINS-------------------------------
4 tb Raisins; 1/4 FRUIT CAL: 44
Food Exchange 1 STARCH/BREAD

Sift flour, baking powder, salt and sugar replacement. Cut in cold
margarine as for pie crust. Beat egg and evaporated milk together
thoroughly; into flour mixture. Knead gently on lightly floured
board. Divide the dough in half; roll each half into a circles. Cut
the into quarters. Place on lightly greased cookie sheet. Brush
tops with milk. Bake at 450f for 15 minutes or until done
Food Exchange per serving of Basic Tea Scones: 1 STARCH/BREAD EXCHANGE
CAL: 34

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Potato Dumplings
Categories: Diabetic, Vegetables, Side dishes
Yield: 3 servings

1 sm Cooked potato; Salt to taste;
1 Egg; Ground fresh pepper;
2 tb Flour;

With a fork, break up and mash the potato. Combine with the remaining
ingredients. Beat until light and fluffy. Drop by tablespoonfuls on
top of boiling salted water or beef broth. Boil for 5 minutes or
until dumplings rise to surface. Good with Sauerbraten.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE
CAL: 140 Makes 3 to 4 dumplings

Source: The Complete Diabetic by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Sauerbraten
Categories: Diabetic, Main dish, Meats
Yield: 1 servings

4 oz Lean beef roast 1/4 ts Salt
1/2 c Beef broth ds Garlic powder
1/4 c Water 1 ts Margarine
1/4 c Apple cider vinegar

Place Beef in a glass pan or bowl. Combine remaining ingredients,
except margarine; pour over beef. Marinate 4 to 5 days in
refrigeratro. Turn beef at least once a day. Melt margarine in small
skillet; add beef and brown. Reduce heat. Add half of the marinade
to the skillet. Simmmer until beef is tender.
Food Exchange per serving: 4 MEAT EXCHANGES CALORIES: 300

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Abc's of Vegetables
Categories: Diabetic, Vegetables, Side dishes
Yield: 8 servings

1 c Asparapus pieces; -condensed
1 c Broccoli flowerets; 2 tb Onions; finely chopped
1 c Carrots; 1 ts Thyme
1 c Spinach; 1/2 c Water
Vegetable cooking spary Salt to taste
11 oz Can cream of mushroom soup Pepper; ground fresh

Layer asparagus, brocoli, carrots, and spinach in a baking dish
covered with vegetable cooking spray. Blend remaining ingredients.
Pour over vetables. Cover. Bake at 350F for 30 to 40 minutes, or
until vegetables are tender.

Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 STARCH/BREAD
EXCHANGE + 1/2 FAT EXCHANGE; CAL: 42

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Baked Eggplant
Categories: Diabetic, Vegetables, Side dishes, Cheese
Yield: 1 servings

1 sl Eggplant; 1 ts Dry bread crumbs;
1 sl Onion; 1/4 ts Thyme;
1 oz Cheddar cheese; shredded 1/4 ts Salt;
2 tb Condensed tomato soup; ds Pepper;

Cook eggplant and onion in small amount of water until, tender. Drain;
reserve liquid. Place eggplant and onion in small baking dish. Top
with cheese. Blend condesnsed soup, 1 Tb of eggplant liquid, bread
crumbs, thyme, salt, and pepper. Pour over eggplant; cover. Bake at
350f for 30 minutes.
Microwave: Uncover. Cook on high for 5 minutes. Turn after 2
minutes. Food Exchange per serving: 1 MEAT EXCHANGE + 1 VEGETABLE
EXCHANGE CAL: 161

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Italian Asparagus
Categories: Diabetic, Vegetables, Side dishes, Cheese
Yield: 4 servings

1/2 lb Asparagus spears; 1/2 ts Oregano;
-cooked or canned 1/4 ts Garlic powder;
1/4 c Tomato sauce; Salt and pepper to taste
1/4 c Water 1/2 c Swiss cheese

Lay asparagus spears in shallow baking dish coated with vegetable
cooking spray. Blend Tomato Sauce, water, oregano, garlic powder,
salt, and pepper. Bake at 350F for 25 to 30 minutes.
Microwave: Cook on High for 5-6 minutes.
Food Exchange per servings: 1/2 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cauliflower Au Gratin
Categories: Diabetic, Vegetables, Side dishes, Cheese
Yield: 4 servings

2 c Caulifowerets; 1/4 c American Cheese; diced
1 ts Salt Vegetable cooking spray;
1 ts Butter or margarine; Salt to taste;
1 ts Flour; Fresh ground pepper;
1 c Milk; cold

Place caulifowerets in large kettle. Fill with enough water to cover.
(Boy! Everything seams to boil the heck of vegetables in this book)
Add salt. Bring to boil. (Why not steam them?) Drain. (Shutter)
Rinse with cold water. Melt butter or margarine in saucepan. Cook
over low heat, stirring constantly, until slightyly thickened. Add
flower in baking dish coated with vegetable cooking spray; add salt
and pepper. Cover with cheese topping. Bake at 350F for 20 minutes.
Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE;
CAL: 119

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Shredded Cabbage
Categories: Diabetic, Side dishes, Vegetables
Yield: 1 servings

1 lg Cabbage; coarsely shredded Salt to taste
2 tb Butter or margarine; Fresh ground pepper;
1/2 ts Nutmeg

Cook cabbage in a small amount of boiling water, until tender; drain.
Press out excess moisture or pat dry. Melt butter or MARGARINE in
skillet. Add nutmeg; stir to blend. Add cabbage; toss to coat. Add
salt and pepper. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE +
1/2 FAT EXCHANGE CAL: 32

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Pizza Green Beans
Categories: Diabetic, Vegetables, Side dishes, Beans
Yield: 5 servings

2 c Green Beans; 1 ts Pimiento; chopped
1 tb Lemon juice; ds Garlic powder;
1/4 ts Oregano; ds Salt;

Cook green beans in boiling water until tender; drain. Combine lemon
juice, oregano, pimiento, garlic powder and salt. Pour over beans;
toss Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL; 32

Source: The Complete Diabetic Cookbook by Mary Jane Finsand.
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spiced Beets
Categories: Diabetic, Vegetables, Side dishes, Rice
Yield: 4 servings

1/2 c Wine vinegar; 1 Whole clove;
(how about rice?) 1 ts Black pepper;
1/4 c Water 3 tb Sugar Replacement
1 Bay leaf; 2 c Beets; sliced

Combine all ingredients except beets. Bring to a boil. Add beets;
simmer for 10 minutes, or until tender.
Micorwave: Combine all ingredients, except beets. Cook on High for 2
minutes. Add beets. Cook on Medium for 2 minutes.
Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 36

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spinach with Onions
Categories: Diabetic, Vegetables, Side dishes
Yield: 1 servings

2 lb Fresh spinach; ds Each nutmeg, thyme, salt
2 tb Margarine; ds Freash ground pepper;
1/2 c Onion;

Rinse spinach thoroughly; place in to top of double boiler and heat
until wilted. Drain and chop coarsely. Melt margarine in skillet;
add onion. Saute over high heat until onion is brown on the edges.
Add sersonings. Stir to blend. Add and toss to blend.
Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
CAL: 37

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Baked Rice
Categories: Diabetic, Rice
Yield: 8 servings

8 Cube bouillion; 1 c Bread crumbs; dry
8 c Hot water; Recipe was for 1 serving
2 c Rice; And I AM not going to use
8 Green onion; chopped 8 bouillion cubes
7/8 c Celery;

Dissolve bouillion in hot water. Add rice, green onion, and celery;
cover. Cook for 5 minutes. Add bread crumbs. Pour into small baking
dish. Bake at 350 F for 25 to 30 minutes or until top i s lightly
crusted. Food Exchange per serving: 1 1/2 STARCH/BREAD EXCHANGES
CAL: 115

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM
Kebamo is offline   Reply With Quote
Old 12-15-2007, 11:54 AM   #13
Senior Member
 
Join Date: Jun 2006
Location: Conway, SC
Posts: 138
Title: Corn Pudding
Categories: Diabetic, Side dishes
Yield: 6 servings

16 oz Can of corn; 1 ts Sugar replacement;
1 Egg; 3/4 c Milk;
1 ts Pimiento; Chopped Salt to taste;
1 ts Green pepper; Fresh ground pepper;
1 ts Margarine; Vegetable cooking spray;

Combine all ingredients, except vegetable cooking spray. Pour into
baking dish coated with vegetable cooking spray. Bake at 325F for 35
to 40 minutes, or until firm.
Food Exchange per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 55

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Perfect Salad
Categories: Diabetic, Salads, Vegetables, Side dishes, Cheese
Yield: 1 servings

1/2 Unflovored gelatin 2 Cucumbers;
1/4 c Cold water; 1/4 c Carrots;
1 tb Sugar replacement 1/4 c Onions;
1/2 ts Salt 3 oz Cream cheese;
3/4 c Hot water 2 tb Lo-cal Mayonnaise;
1 tb Lemon juice;

Dissolve gelatin in cold water. Add gelatin mixture, sugar
replacement, and salt to hot water; stir until dissolved. Add lemon
juice, cucumber, carrots, and onion. Beat cream cheese with
mayonnaise until smooth. Blend into vegetable mixture. Pour into mold
and chill. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1 FAT
EXCHANGE CAL: 73

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Mushroom Salad
Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
Yield: 8 servings

1/2 md Iceberg lettuce; 1/2 lb Green beans;
1/2 lg Bostom lettuce; 1/2 lb Mushrooms;
1 lg Cucumber; 1/4 c Lo-cal french dressing

Rinse lettuce. Break into large pieces. Peel and slice cucumber into
1/4". Peel and slice cucumber into 1/4 slices. Rinse green beans;
cut bean into 1-in pieces. Place into greens, cucumber, and beans
into plastic bag or tightly covered container. Store in
referigerator 4 to 6 hours or overnight to crisp. Trim mushrooms
stems to 1/4" of cap. Cut mushrooms if discolored.) Cut mushrooms in
thin slices. Just before serving, carefully pat greens, cucumber, and
dry on towel. Place in wooden bowl; cover with French Dressing. Toss
to lightly coat all ingredients with dressing. Top with mushrooms.
Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 60

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chinese Salad
Categories: Diabetic, Vegetables, Salads, Side dishes, Vegetarian
Yield: 12 servings

1 lg Head of Bibb lettuce; 8 oz Can Bamboo shoots;
1 lg Head of Boston Lettuce; 1 c Bean spouts;
2 Stalks chinse cabbage; 1/2 c Soy french Dressing;

Rinse lettuce and cabbage leaves. Break into bite-size pieces. Place
in plactic bag or tightly covered container. Store in refrigerator 4
to 6 hours or overnight to crisp. Drain water chestnuts, bamboo
shoots, and bean sprouts. Rinse with cold water. Drain thoroughly.
Thinly slice the water chestnuts. Carefully pat greens dry with
towel. Place in wooden bowl. Cover with Soy French Dressing. Toss
lightly until all ingredients are coated.
Food Exchange per serving: 1/2 VEGETABLE EXCHANGE; CAL: 40

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Radish Salad
Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
Yield: 6 servings

1 ts Salt; 2 tb Liquid shortening;
1 ts Garlic powder; 2 ts Lemon juice;
1 ts Dijon mustard; 1/2 Head iceberg lettuce;
1 tb Wine vinegar; 1 bn Red radishes

Combine salt, garlic powder. Dijon mustard, vinegar, liquid
shortening, and lemon juice in screwtop jar. Shake to blend.
Coarsely chop watercress, lettuce and radishes; place in salad bowl.
Add dressing; toss to blend. Food Exchange per serving: 1 FAT
EXCHANGE CAL: 60

The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and Her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Maude's Green Salad
Categories: Diabetic, Salads, Vegetables, Side dishes, Cheese
Yield: 10 servings

1/2 Head Iceberg lettuce; 1/2 Head Romaine lettuce;
1/2 Head boston lettuce; 5 tb Lo-cal Italtan dressing;
1/2 Head chicory; 1 tb Parmesan cheese
1/2 lb Spinach;

Rinse and crisp the salad greens. Break iceberg lettuce into
bite-size pieces. Carefully pat iceberg dry on towel. Place in
large plastic bag. Add 1 tb Italian dressing. Shake lightly until all
leaves are covered. Place in strip on medium platter or plate. Repeat
with each green. Sprinkle lightly with Parmesan cheese.
Food Exchange per serving: NEGLIGIBLE CAL: NEGLIGIBLE

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours by Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: German Potato Salad
Categories: Diabetic, Vegetables, Salads, Side dishes, Vegetarian
Yield: 8 servings

6 sl Bacon; crispy fried 3 tb Sugar replacement;
1 1/2 c Cold water; 1/4 c Vinegar
3 tb Flour; 6 md Potatoes; boiled sliced
1 md Onion;

Remove excess grease from bacon with paper towel. Break bacon into
small pieces. Blend cold water and flour. Pour into saucepan. Add
onion, sugar replacement, and vinegar. Heat, stirring, until
thickened. Add bacon and potatoes while still from boiling and frying.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 113

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Marinated Cucumber
Categories: Diabetic, Vegetables, Side dishes
Yield: 6 servings

2 To 3 Cucumbers; large 1/8 ts Fresh ground pepper
1 ts Salt ( I also add a little fresh
1 ts Sugar replacement; Garlic to this)
1/4 c Vinegar

Score cucumbers with tines of fork. Cut into very thin slices.
Sprinkle with salt. Chill 2 hours; drain well. Sprinkle with sugar
replacement; add vinegar and pepper. Marinate 30 minetes or more
before serving. Food Exchange per serving: NEGLIGIBLE CAL:
NEGLIGIBLE

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cabbage-Pineapple Salad
Categories: Diabetic, Salads, Side dishes, Vegetarian, Vegetables
Yield: 4 servings

3 c Cabbage (shredded) 1 ds Salt;
1 lb Can unsweetened pineapple; 1/2 c Lo-cal whipped topping;
2 tb Sugar replacement; (prepared)

Combine cabbage and pineapple with juice, sugar replacement and salt.
Stir to dissvole sugar replacement. Allow to rest at room
temperaturem for 1 1/2 to 2 hours. Drain thoroughly. Fold topping
into cabbage mixture. Food Exchange per serving: 1/2 FRUIT EXCHANGE
CAL: 28

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: German Cabbage Soup
Categories: Diabetic, Main dish, Vegetables, Soups/stews, Crockpot
Yield: 1 servings

2 oz Ground Beef Round 1 1/4 c Beef broth;
2 tb Onion 2 lg Cabbage leaves;
1 ds Each mustard, soy sauce, (Cut in pieces)
1 ds Each salt, pepper 1/2 md Tomato; cubed
1 tb Dry red wine; 1/2 ts Fresh parsley;

Combine ground round, onion, mustard, soy sauce, salt, and pepper; mix
thoroughly. Form into tiny meatballs. Add wine to broth; bring to
boil. Add wine to broth; bring to boil. Add meatballs to broth, one
at a time. Bring to a boil again. Cook meatballs 5 minutes; remove
to soup bowl. Add cabbage and tomatoes to broth. Simmer 5 minutes.
Pour over meatballs. Garnish with parsley.

Personally I think this is two much work for 1 1/2 cups of SOUP for
one human!!!
Food Exchange per serving: 1 MEAT EXCHANGE + 1/2 VEGETABLE EXCHANGE
CAL: 55

Source: The Complete Diatebic Cookbook by Mary Jane Finmand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: French Meatball Soup
Categories: Diabetic, Soups/stews, Rice, Main dish, Crockpot
Yield: 1 servings

2 tb Rice; 1 ds Each garlic, parsley, nutmeg
2 oz Ground Beef round; 2 tb Dry red wine;
1 tb Egg; (raw beaten) 1 1/4 c Beef broth;
1 tb Onion; grated Salt and pepper to taste;

Add rice to 1 c. water. Boil 5 minutes; drain well. Blend rice,
ground round, egg, onion, garlic, parsley, and nutmeg; form into
small meatballs. Add wine to broth; bring to boil. Drop meatballs
into hot broth, one to at time. Bring to boil again; reduce heat.
Simmer 20 minutes. Add salt and pepper. Microwave: Add rice to 1 c.
salted water. Bring to a boil. Hold 5 minutes; drain well. Combine
meatball ingredients as above. Bring wine and broth to a boil. Drop
meatballs into hot broth, one at time. Bring to a boil again. Hold
10 minutes. Add salt and pepper. Food Exchange per serving: 1 MEAT
EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 71

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours by Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Pizza Stew
Categories: Diabetic, Main dish, Soups/stews, Crockpot
Yield: 6 servings

6 oz Canadian Bacon;* -pitted and chopped
9 c Tomato sauce; 6 tb Celery; chopped
1 1/2 c Water; 6 tb Green pepper; chopped
12 tb Onion; chopped 6 ds Each oregono, garlic powder;
6 tb Mushrooms pieces; Salt to taste;
6 tb Black olives; 3 c Elbow macaroni; cooked

* Makes 2 1/2 cups of soup. Gee! there isn't any for BERT!!!!

Fry Canadian bacon; drain and cut away any fat. Heat Tomato sauce
and at water to a boil. Add bacon, vegetables, and seasonings. Cook
until vegetables are tender. Add Macaroni: reheat
Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE
+ 1 FAT EXCHANGE CAL: 275

Source: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours by Nancy O'Brion and her Meal-Master

This was 1 servings and I changed it to 6

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Bean Stew
Categories: Diabetic, Main dish, Vegetarian, Vegetables, Beans
Yield: 1 servings

1 tb Pinto beans;* 1 tb Onion; slice
1 tb Northern beans; 1/2 ts Green chilies; chopped
1 tb Lentils; ds Garlic powder, oregano,
1 c Beef broth; Salt to taste
1 tb Carrot; Fresh ground pepper;
1 tb Hominy;

* Makes 1 1/2 cup of soup for ONE, again!!!!! No soup for BERT!!! Boil
beans and lentils in beef broth for 10 minutes, covered. Allow to
stand 1 to 2 hours or overnight. Place softened beans and remaining
ingredients in baking dish. Bake aat 350F for 45 minutes to 1 hour
or until ingredients are tender.
Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE
CAL: 225

Souce: The Complete Diabetic Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Zucchini Meatball Stew
Categories: Diabetic, Main dish, Soups/stews, Vegetables, Rice
Yield: 1 servings

1 oz Ground beef; ds Ground pepper;
1/2 c Ground zucchini; 1 c Beef broth;
1 ts Onion; finely chopped 1 lg Tomato; diced
1 Egg; 1 ts Parsley; chopped
1/4 c Rice; 1 tb Salt and pepper to taste
ds Oregano, cumin, garlic salt;

Combine ground beef, zucchini, onion, egg, rice, and seasonings; mix
thoroughly. Shape into small meatballs. Combine beef broth, tomato,
and parsley in saucepan; heat to boil. Drop meatballs into hot
broth, one at a time. Cover and simmer 30 to 40 minutes. Add salt
and pepper.

Microwave: Cook beef broth, tomato, and parsley on High for 3 minutes,
covered. Drop Meatballs into broth. Cook on High for 5 minutes.
Hold 10 minutes. Add salt and pepper.

Food Exchange per serving: 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE + 1
STARCH/BREAD EXCHANGE CAL: 203

Souce: The Complete Diabetic Cookbook by Mary Jane Finsand

Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chicken Giblet Vegetable Soup
Categories: Diabetic, Poultry, Soups/stews, Vegetables, Crockpot
Yield: 6 servings

Uncooked giblets; of 1 or 2 3/4 c Celery; finely chopped even
-chickens -the leaves.
6 3/4 c Cold water; 9 oz (1 cn) tomato juice
1 1/2 ts Salt or to taste 1 1/2 tb Parsley flakes; OR
3/16 ts Fresh ground pepper; 3 tb Fresh parsley; minced
3/4 c Carrot; finely diced 3/8 ts Paprika
3/4 c Onion; chopped 3 tb Quick-cooking oatmeal;

Wash giblets and discard all fat pieces. Place in a large cooking
pot with water, and if you must, salt. Bring to a boil and simmer
about 25 minutes. Add all other ingredients except the oatmeal;
simmer soup gently about 30 minutes more. Remove giblets and chop
into small pieces. Return giblets to soup; add oatmeal, stir, and
simmer 5 minutes. This was 4 servings, but was change to 6 serving.

Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 LEAN MEAT
EXCHANGE Low-sodium diets: Omit salt. Substitute unsalted tomato
juice. CHO: 7g; PRO: 5g; FAT: 1g; CAL: 56

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Confetti Bean Salad
Categories: Diabetic, Salads, Vegetables, Main dish, Side dishes
Yield: 6 servings

16 oz Mixed cut green & wax beans; 1/4 c Onion; chopped
(1 can) 2 tb Pimiento; chopped
1/2 c Cider vinegar; Sugar substitute equivalent;
1 tb Mixed pickling spices; -to 5 teaspoons sugar
1/4 c Celery; finely chopped Crisp lettuce leaves;
1/4 c Green pepper; chopped

Drain beans, saving liquid. Combine this liquid with vinegar in a
saucepan. Add mixed pickling qpice, either loose or in a small
cheesecloth bag. Bring to a boil, cover, reduce heat to low, and
simmer gently for 10 minutes. Meanwhile, mix all the vegetables in a
bowl. Remove liquid from heat; add sweetener and stir until
dissolved. Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionaly. Drain before serving on
crisp lettuce. Food Exchange per serving: 1 VEGETABLE EXCHANGE CHO:
7g; PRO: 1g; FAT: 0; CAL: 28

SOURCE: The Art of Cooking For the Diabetic by Mary Abbott Hess,R.D.,
M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Jackstraw Salad
Categories: Diabetic, Salads, Fruits, Vegetables, Side dishes
Yield: 4 servings

1 md Red apple(about 4 oz) 1/4 c Onion; rings sliced thinly
1/2 c Green pepper strips; 1/3 c Poppy Seed Dressing;
1/2 c Celery sticks; Crisp lettuce leaves;
3/4 c Cabbage; shredded

Remove core and stem of apple; leave skin on. Cut apple crosswise
into 1/4 rings; cut each ring into thin stick about 1/8 inch wide.
Combine all ingredients except lettuce in a large bowl and toss
lightly to mix Poppy Seed Dressing throughly. Serve on crisp
lettuce. Servings was 4, but I changed it to 8 servings.
Food Exchange per serving: 1 VETGETABLE EXCHANGE CAL: 39 CHO: 9g;
PRO: 1g; FAT: 1g; Low-sodium diets: Omit salt in dressing reicpe.

Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,R.D.,
M.S. and Katharine Middleton
Brought to you and yours via Nancy O'brion and Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Kay's Dressing & Poppy Seed Dressing
Categories: Diabetic, Dressings
Yield: 8 servings

MMMMM-----------------------KAY'S DRESSING----------------------------
1/2 c Water 1/8 ts Ground pepper; fresh
1/2 c White vinegar; 1/16 ts Paprika
1/2 ts Salt; Sugar substitute equivalent
1/2 ts Dry mustard; To 4 teaspoons sugar

MMMMM--------------------POPPY SEED DRESSING-------------------------
1/2 c Cider vinegar; Omit paprika
1 tb Poppy seed;

Combine all ingredients in a pint jar and cover tightly. Shake
vigorously and store in refrigerator. Shake before using.
Food Exchange per serving: THIS IS A "FREE" FOOD CAL: 4 CHO: 1g;
PRO: 0g; FAT: 0g; Low-sodium diets: Omit salt

Variation Poppy Seed Dressing. Follow recipe for Kay's
dressing(above), but use cider vinegar in place of white vinegar,
omit paprika, poppy seeds. Delicious over fruit salad.
Food Exchange per serving: THIS IS A "FREE" FOOD CAL: 9 CHO: 2g;
PRO: 0g; FAT: 0g; Low-sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbot
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal-Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Israeli Salad
Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
Yield: 6 servings

2 md Cucumbers 1 c Tomato; fresh diced
1/2 c Green pepper; chopped 1/4 c Radish;
2 c Shredded lettuce; 1 tb Vegetable oil;
2 tb Green onion; finely chopped 3 tb Lemon juice; fresh
3/4 c Carrot; grated or shredded 1 ts Salt;
2 tb Fresh parsley; finely 3/4 ts Coarsely ground pepper;
-chopped

Pare cucumber, halve lengthwise, and discard seeds and center pulp.
Dice cucumber flesh and measure 2 cups. Combine all ingredients in a
large bowl; toss until well mixed. Serve immediatly.
Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
CHO: 7g; PRO: 1g; FAT: 3g; CAL: 51 Low-sodium diets. Omit salt

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. And Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal-Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Mushroom Delight
Categories: Diabetic, Main dish, Vegetables
Yield: 6 servings

1 tb Vegetable oil; 1 To 2 tb dill pickle;
1 tb Lemon juice; -finely chopped
1 tb Wine vinegar; 12 oz Fresh mushrooms; sliced thin
1/4 ts Salt; -about 4 1/2 cups
1/2 ts Coarsely ground pepper; 6 Lettuce leaves;
1/2 ts Dry Mustard; 2 tb Snipped fresh parsley;
1/8 ts Garlic powder;or 1 cl garlic

Place all ingredients except mushrooms, lettuce, and parsley in a
small jar. Cover the jar and shake it well. Drizzle dressing over
mushrooms and toss mushrooms gently so that dressing thoroughly coats
them. Serve on lettuce leaves and garnish with snipped parsley.
Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 40 CHO: 4g;
PRO: 1g; FAT: 3g; Low-sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Diet Cream Soup Base
Categories: Diabetic, Allergy, Soups/stews, Crockpot, Low-fat/cal
Yield: 2 servings

WHITE SAUCE 8 oz Can tomato sauce
3 1/2 tb Instant milk powder 3 tb Chopped onion
1 1/2 tb Cornstarch 1 pn Dry rosemary, crumbled
1 1/4 c Cold water 1 pn Fresh ground pepper
TOMATO 1 pn Cayenne pepper

This recipe is suitable for anyone who needs to know the exact
contents of soup.
OTHER OPTIONS: Regular recipes use about 1 1/2 Tb butter and 1 1/2 Tb
flour per cup of milk for a medium white sauce.

5 oz evaporated milk plus 5 oz water plus 1 Tb corn starch

1 cup soy milk plus 1 Tb corn starch

1 cup skim milk plus 1 Tb vegetable oil plus 1 Tb corn starch

Put ingredients in a blender and process at high speed until well
blended, or put ingredients in a jar and shake, or stir dry
ingredients into cold milk with a whisk.

Stir constantly in the top of a double boiler until the sauce
thickens and simmers, then cook ten minutes. A medium saucepan set
in a larger saucepan of simmering water works, too.

Fresh tomatoes may be cooked with onion and seasoning, allowed to
cool and pureed in a blender to make the sauce. If the tomato
mixture is colder, add a little of the hot white sauce to bring it to
the same temperature. This prevents curdling when the red mixture is
gradually added back into the pot with the white sauce.

Heat soup until it is hot enough to serve but do not allow it to boil.

The same method may be used with 3/4 to 1 cup of cooked diced (or
pureed) vegetables with cooking liquid used to make the sauce. Makes
about 2 cups. Suggested vegetables: potato with a little onion,
carrot, zucchini, cabbage with a little ham, sauteed onion, mushroom,
broccoli. Season to taste.

Tested Dec 93 using powdered milk, and (thawed) canned tomato by
Elizabeth Rodier. This was a successful experiment based on a
combination of recipes from several different books.

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Title: Lemon Pudding Sauce
Categories: Diabetic, Desserts, Low-fat/cal
Yield: 1 servings

4 ts Cornstarch (try 2 tbsp) 1 Egg
1 c Water 2 ts Margarine or butter
Peel of 1 lemon, grated 8 ts Sugar, Aspertame substitute
1/4 c Lemon juice

Combine cornstarch, water, lemon peel and lemon juice in a small heavy
saucepan. Beat in egg. Cook over medium heat, stirring constantly
until thickened and clear. Stir in margarine and sweetener.

WHOLE RECIPE: 20 g carbohydrate, 10 g protein, 10 g fat (210
calories) Source: Choice Cooking, Canadian Diabetes Association 1986
Real sugar - add 48 calories & 12.4 grams carbohydrate per extra Tb.
Cornstarch - add 29 calories & 7 grams carbohydrate per extra Tb. Egg
~ subtract 1 med-fat meat exchange if not used. Adjust for the number
of servings.

Note: original recipe is for a sauce, try 2 tbsp cornstarch and
divide among 3 dishes for a pudding/pie filling with one crumbled
graham cracker and a shake of cinnamon in the bottom of each dish.

EGGLESS: 1 or 2 extra tsp. cornstarch (5 tsp or 2 tb.) would likely
thicken the sauce without the egg. 1 tsp. cornstarch plus 3 tb.
liquid is given as an equivalent to 1 whole egg in the book called
Substituting Ingredients.

Lemon Sauce may be served with cake, gingerbread, and crisp meringues
with strawberries or other fruit (Pavlova is the common name in
Australian cookbooks).

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Title: Chop Suey with Tuna
Categories: Diabetic, Fish, Main dish, Rice
Yield: 4 servings

2 Stalks celery; cut small 2 c Water +
1/2 Onion; chopped fine 2 tb Water;
3/16 ts Pepper; 3/4 c Rice;
2 tb Soy sauce; 3/4 c Tuna;

Cook celery and onion in 2 tb water over low heat, covered. When
tender, remove from heat, add rice, 2 c water, and seasonings. Bring
to a boil. Turn heat to low and cook covered, until rice is tender
and liquid absorbed (about 1/2 hour). Add tuna. Mix and remove from
heat. Set aside, covered, for a few minutes before serving.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE

Souce: Recipes for Diabetics by Billie Little with Penny L. Thorup
Brought to you and yours via Nancy O'Brion and her Meal-Master

The cookbook doesn't have the nutritional values as it 22 years old.
Only the calories: 145 per serving

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Frankfurter Casserole
Categories: Diabetic, Main dish, Meats, Casseroles, Crockpot
Yield: 8 servings

1 1/4 c Bean & bacon soup; undiluted 1 Green onions; chopped finely
1 1/4 c Water; 1/2 c Celery;chopped
2 c All-meat frankurter; cut 2 tb Prepared mustard;
-1/2" slices 1 c Ready-mix type biscuits;
1 Onion; chopped finely

Preheat oven to 375F. Mix all ingredients except biscuits. Boil
gently 5 minutes. Put about 3/4 cup mixture into each of 8
individual baking dishes and top each with biscuit. (NOT ME!! I hate
doing dishes!!) Bake until golden brown (about 20 minutes). Serve at
once, Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 2 FAT
EXCHANGES + 1 MEAT EXCHANGE + 1 VEGETABLE EXCHANGE

Source: Recipes for the Diabetic by Billie Little and Penny L.
Thorup. Brought to you and yours via Nancy O'Brion and her Meal-Master

This cookbook doesn't have the nutritional values as it 22 years old.
Only calories: Per serving: 260

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: California Pot Roast
Categories: Diabetic, Main dish, Meats, Crockpot
Yield: 20 servings

4 lb Beef rump; 2 Carrots; sliced
2 tb Flour; 1 tb Worchetershire sauce;
1 ts Salt; 1 c Water;
1/16 ts Pepper; Sugar substitite equivalant
1 tb Oil; - 1/2 c
1 Onion; chopped fine;

Dredge meat well in flour, salt, and pepper. Brown in oil in
skillet; add remaining ingredients. Cover. Simmer about 4 hours
over low heat. Food Exchange per serving: 2 MEAT EXCHANGES

Source: Recipes for Diabetics by Billie Little and Penny L. Thourup
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Hamburger Cornmeal Shepherd's Pie
Categories: Diabetic, Meats, Main dish, Casseroles, Crockpot
Yield: 8 servings

1/2 c Green pepper; chopped finely -standard
1/2 c Flour; Dash lemon pepper;
3/4 c Yellow cornmeal; 1 ts Chili powder;
1/4 c Onion, minced finely Sugar sub equlivalent to
2 c Ground round; -1 tb sugar
5 tb Oil;(far to much by today's 2 ts Baking powder;
-standard 1/2 ts Thyme;
1 c Tomato sauce; 1/4 c Egg;(1 med)
2 tb Tomato catup; 1/2 c Skim milk;
2 ts Salt;(far to much by today's

Preheat oven to 400F. Saute pepper, onion, beef in 2 tablespoons of
oil in skillet, until beef is well browned. Stir in tomato sauce,
catup, 1 ts salt(ugh), lemon pepper, add chili powder. Put into 1
1/2 quart casserole. Stir flour, cornmeal, sweetener, baking powder,
remaining salt (ugh) and thyme together in a bowl; then add egg milk,
and rest of oil. Stir until smooth. Top the first mixture with
second and bake, uncovered, or until the cornmeal is sightly brown
and firm to touch (about 1 hour). Loosen cornmeal with a knife around
edges, turn on serving plate with top side down. I think that this
could be make in the a Crockpot, as this was before the days of the
crockpot!!!

Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 2 FAT
EXCHANGES + 1 1/2 MEAT EXHANGES + 1/2 VEGETABLE EXCHANGE

Source: Recipes for Diabetics by Billie Little and Penny L. Thorup
Brought to you and yours via Nancy O'Brion and her Meal-Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Meat Casserole
Categories: Diabetic, Main dish, Meats, Casseroles, Crockpot
Yield: 8 servings

1/2 c Noodles; uncooked 1/4 ts Pepper; ground fresh
5 c Tomato juice; 3 ts Salt; (ugh) 1/2 would do
4 c Celery; chopped finely -nicely
1 c Green pepper; chopped finely 1 ts Diet margarine;
4 c Meat,cooked & cubed;

Heat oven to 350F. Combine all ingredients. Turn into well greased
(use a non stick pan spray by today's standard) carrerole; bake 2
hours and 15 minutes. Again I think that this could be done in this
day and age the crockpot. This was for 4 servings, but I made for 8.
Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + 3 MEAT
EXCHANGES 1 VEGETABLE EXCHANGE

Source: Recipes for Diabetics by Billie Little and Penny L. Thorup
Brought by you and yours via Nancy O'Brion and her Meal-Master

This is a very old cookbook (1972) and it doesn't have the nutritional
values, only the calories: 280 per serving

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chili Con Carne
Categories: Diabetic, Main dish, Crockpot, Meats, Beans
Yield: 8 servings

2 c Ground beef; -undiluted
1 c Onion; chopped finely 2 c Kidney beans;
1 cl Garlic; chopped finely 1 tb Malt vinegar;
2 tb Chili powder; 1/4 ts Salt(all right)
1 1/4 c Condensed tomato soup;

Brown beef in hot pan, stir in onion, arlic, and chili powder. Cook,
stirring often until onion is tender; add rest of indgredients; bring
to a boil. Reduce heat and simmer, uncovered, stirring occasionally,
about 15 minutes.
Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + 1/2 FAT
EXCHANGE + 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE

Souce: Recipes for Diabetics by Billie Little and Penny L Thorup
Brought to you and yours via Nancy O'Brion and her Meal-Master.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Meat Loaf
Categories: Diabetic, Main dish, Meats, Crockpot
Yield: 6 servings

1/4 c (1 md) egg; 2 tb Green pepper; chopped finely
2 c Ground round; 1 ts Salt
3 sl Bread; cubed fine; 1/2 ts Dry Mustard;
1/4 c Catup; 1 tb Prepared horseradish; if
1/3 c Onion; chopped finely -desired

Preheat oven to 400F. Mix all ingredients well. Form into a loaf.
Place in foil-lined baking pan and bake until down.
Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 3 MEAT
EXCHANGES +

Source Recipes for Diabetics by Billie Little and Penny L. Thorup
Brought to you and yours via Nancy O'Brion and Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cowboy Cheeseburgers
Categories: Diabetic, Meats, Main dish, Sandwiches, Cheese
Yield: 4 servings

MMMMM--------------------COWBOY CHEESEBURGERS-------------------------
1 lb Extra-lean ground beef; 1 tb Fresh jalapeno chile; minced
1 sm Onion;

MMMMM---------------------SEASONINGS MIXTURE--------------------------
1/4 ts Ground coriander; 1/4 ts Salt
1/4 ts Ground cumin; 1/4 ts Pepper; fresh ground

MMMMM---------------------------CHEESE--------------------------------
1 Nonfat mozzarella cheese;

MMMMM--------------------------SERVING-------------------------------
4 Tortilla; Cliantro sprigs;
4 Tomato slices; 1 tb Commerical taco sauce;

Mix the burgers ingredients together; form into burgers of equal size
about 1/4 inch thick without compacting the meat. Sprinkle the
seasoning mixture of spices on both sides of patty. Grill or broil,
4" from souce of heat, for 3 minutes on each sides for medium-rare
patties. Place the mozzarella cheese on center of each patty. Cook
for another minute and until cheese melts. Serve each patty on a
warmed 8" flour tortilla, topped with a tomato slice, cilantro
sprigs, and taco sauce Joslin Food Exchanges per serving: 2 1/2
MEDIUM/FAT EXCHANGES + 1 1/2 BREAD/STARCH EXCHANGE

CAL: 289; PRO: 21g; CAR: 23g; FAT: 13g; (CALORIES FROM FAT 40%) FIB:
2g; CHO: 54mg; SOD: 305mg; POT: 367mg

Source: Joslin Diabetes Gourmet Cookbook
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Greek Burgers
Categories: Diabetic, Main dish, Meats, Sandwiches, Low-fat/cal
Yield: 4 servings

1 lb Extra-lean ground beef; 1 md Size plum tomato;
1 cl Garlic; minced 2 tb Flat-leaf parsley; minced
2 tb Fresh lemon juice; 4 6" whole-wheat pita pocket;
1 ts Dried oregano leaves; -breads;
1/4 ts Ground cumin; Romaine lettuce lea;
1/4 ts Ground pepper; 1 sm Red onion;

Mix ground beef, garlic; lemon juice, oregano leaves; cumin, pepper,
plum tomato, and parsley. Form into 4 patties about 3/4" thick.
Grill or broil, 4" from souce of heat, ofr 3 minutes, for 3 minutes
on each side for medium-rare. Cut the top thrie off each of four 6"
whole-wheat pita pocket breads. Turn the cut-off piece round side
down; tuck inside to pocket bread to reinforce bottom. Place a
grilled burger in each pocket bread along with a romaine lettuce leaf
and paper-thin slices from 1 sm red onion. Pass 1/4 cup Cilantro
Chutney (page 218) to spoon into burgers. Note: These hamburgers
could be made with lean ground lamb. The exchanges would stay the
same, but lamb add 17 calories and 2 grams of fat (mostly saturated
fat) per serving Joslin Food Exchanges per serving: 3 MEDIUM/FAT
MEAT EXCHANGES + 2 BREAD/ STARCH EXCHANGES
CAL: 346 PRO: 27; CAR: 26g; FAT: 15g;(CALORIES FROM FAT 39%) FIR: 2g;
CHO: 54mg; SODIUM: 285mg; POTASSIUM: 441mg;

Source: The Joslin Diabetes Groumet Cookbook
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Maui Burgers
Categories: Diabetic, Main dish, Meats, Sandwiches
Yield: 4 servings

1 lb Extra-lean ground beef; 4 sl Fresh Pineapple; or
1 cl Garlic; minced -Canned water-packed
2 Scallions; minced -Unsweetened pineapple
1 ts Fresh ginger; minced 1 ts Worcestershire sauce;
1 tb Low-sodium soy sauce; 4 sl 1 oz french bread

Mix the beef, garlic, scallions, ginger, and soy sauce together and
form in 4 patties of equal size about 3/4" thick. Grill or broil 4"
from souce of heat, for 7 minutes for medium-rare turning once. While
burgers are grilling, brush 4 slices of fresh or canned water-packed
unsweetened pineapple with 1 ts Worcestshire sauce. Grill until
pineapple is heated through and seared with grill marks, about 6
minutes (2 minutes for canned pienapple). Serve each patty open-face
ib a 1 oz toasted slice of French bread, topped with grilled slice,
and garnished with 1 tb minced green bell pepper.
Joslin Food Exchange per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 1/2
BREAD/STARCH EXHANGES
CAL: 282; PRO: 20g; CAR: 23g; FAT: 13g(CAL: FROM FAT 41%) FIB: TRACE
CHO: 53mg; SODIUM: 401mg: POTASSIUM: 307mg;

Souce: Joslin Diabetes Gourmet Cookbook
Brought to you and yours via Nancy O'Brion and her Meal-Master.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Reuben Burgers
Categories: Diabetic, Main dish, Sandwiches, Meats
Yield: 4 servings

1 lb Extra-lean ground beef; 4 sl Low-fat Swiss cheese;
1 sm Onion; minced 4 sl Rye bread;
1/2 ts Ground pepper; freshly 4 tb Russian Dressing;
4 tb To 8 tb sauerkraut; drained

Mix beef, onion, and ground pepper together and form 4 patties of
equal size about 3/4" thick. Grill or broil, 4" from souce of heat,
for 3 minutes on each side for medium-rear. Place 1 to 2 tb on the
center of each patty and top with one 1 oz slice of low-fat Swiss
cheese. Grill for 1 to 2 minutes, until the cheese melts. Serve each
patty open-face on a slice of toasted or grilled light rye bread.
Tope with each serving with 1 tb Russian Dressing.
Joslin Exchange per serving: 3 MEDIUM-FAT EXCHANGES + 1 BREAD/STARCH
EXCHANGE
CAL: 348; PRO: 28g; CAR: 18g;(CALORIES FROM FAT, 46%); FIB: 1g CHO:
72mg; SODIUM: 460mg* POTOSSIUM: 387mg;

Souce: Joslin Diabetes Gourmet Cookbook
Brought to you and yours via Nancy O'Brion and her Meal-Master

*Not recommended for low-sodium diets unless raw shredded cabbage is
substituted for the sauerkraut.

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Argentine Corn Chicken
Categories: Diabetic, Poultry, Main dish
Yield: 4 servings

1 Broilier-fryer chicken; 2 Tomatoes;
-(about 2 1/2 lbs) cut-up 1 Bay leaf;
Pepper to taste; 1/4 ts Leaf marjoram;
1 tb Virgin olive oil; 1 c Frozen whole-kernel corn;
2 cl Garlic; minced -thawed

Renove skin from chicken. Season with salt and pepper. In a large
non-stick pan skillet, heat oil and cook chicken until tender,
turning. 15 to 20 minutes. Remove from skillet and keep warn. Saute
onion and garlic in skillet. Add tomatoes, bay leaf and narhiran;
simmer 10 minutes. Add corn and chicken; heat through, mix well with
the sauce. Serve this dish with "Bell Pepper Salad" (also in this
file)

Food Exchange per serving: 3 LOW/FAT MEAT EXCHANGES + 1 STARCH/BREAD
EXCHANGE + 1 VEGETABLE EXCHANGE CAL: 246; CHO: 75mg; CAR: 18g; PRO:
27g SOD: 138mg; FAT: 10g;

Souce: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Baked Herberd Chicken
Categories: Diabetic, Poultry, Main dish
Yield: 4 servings

1 lb Chicken breast; boneless & 1/4 c Lemon juice;
-skinned 2 ts Leaf tarragon; dried
2 ts Virgin olive oil; 2 ts Leaf basil; dried
6 tb Dry white wine; 1/2 ts Hot red pepper flakes;

Preheat the oven to 350 degrees. Trim any fat from chicken breast and
pound lightly between two sheets of waxed paper to flatten. Coat
with olive oil and place in a baking dish. Add wine, lemon juice,
herbs and and pepper flakes, turning chicken to coat both sides.
Cover dish with foil. Bake 25 to 30 munutes, until chicken cooked
through.

Serve with Quinoa and Spaghetti Squash (Also in this file)
Food Exchange per serving: 4 LOW/FAT MEAT EXCHANGES CAL: 177 CHO:
72mg; CAR: 1g; PRO: 27g; SODIUM: 68mg; FAT: 5g;

Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chicken Rosemary
Categories: Diabetic, Main dish, Poultry
Yield: 4 servings

1 Broiler-fryer chicken; 1 ts Dried Rosemary;
Salt and Pepper to taste; 1/4 c Dry white wine;
4 cl Garlic; 1/4 c Chicken broth;

Preheat broiler. Remove skin from chicken. Season chicken with salt
and pepper. Place in a broiler pan. Broil 5 minutes on each side
until lightly browned; remove from broiler. Place chicken, garlic,
rosemary, wine and broth in a large saucepan. Cook and cook over
medium heat about 30 minutes or until tender, turning once. Guests
invariably like the taste and look of this menu so it is at the top
of my list for enertaining. Serve with "Parsley Potatoes", "Carrots
and Zucchini Juliene" and a salad (Both will be this file)
Food Exchange per serving: 3 LOW/FAT MEAT EXCHANGES CAL: 176 CHO:
75mg; CAR: 1g; PRO: 25g; SOD: 130mg; FAT: 6g;

Souce: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chicken Salad
Categories: Diabetic, Poultry, Main dish
Yield: 4 servings

12 oz Poached Chicken; 1 ts Caper juice;
4 Green onions; Pepper to taste;
1 tb Dried Leaf basil; 1 bn Watercress;
1 c Plain low-fat yogurt; 4 lg Romaine lettuce leaves
2 ts Tomato paste; Pita Bread;
1 ts Capers; + Tomatoe;

Cut chicken diagonally slices, or in chunks. Place in a medium-size
bowl; add green onions and basil. In another bowl, mix together;
season with pepper. Trim tough sten from watercress. Chop 1/4 of the
bunch and mix with chicken and yogurt sauce. Serve over romaine
leaves and garnixh with remaining watercress.

Serve with pita bread toasts and tomato slices.
Food Exchange per serving: 3 LOW/FAT MEAT EXCHANGES + 1/2 MILK
EXCHANGE CAL: 175; CHO: 73gm; CAR: 5g; PRO: 30g; SOD: 148gm; FAT: 3g;

Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chili Chicken
Categories: Diabetic, Poultry, Main dish, Vegetables, Chili
Yield: 4 servings

1 tb Virgin Olive oil; 1 ts Dried hot pepper flakes;
2 cl Garlic; minced 12 oz Chicken breasts; skinned
3 Bell peppers; red green; -And boneless
-yellow cut into strips; 3 tb Fresh lemon juice;
2 md Onions, sliced 1/4 ts Salt;
1 ts Cumin; ground 1/2 ts Black pepper;
1 1/2 ts Leaf oregano; 2 tb Fresh parsley; chopped
2 ts Fresh hot chili pepper or

In a large non-stick skillet, heat oil, add garlic and cook 1 munute.
Add bell strips, sliced onion, cumin, oregano, and chile. Mix,
cover, and cook over medium heat 10 minutes. Slice chicken in 1/2"
strips and sprinkle with lemon juice. Add vegetables; stir. Cook,
covered, medium heat 10 minutes more. Stirring occasionally. Add
salt and pepper and garnish with parsley. Serve with "Hash Browns
Potatoes" Food Exchange per serving: 3 LOW/FAT MEAT ECHANGES + 1
VEGETABLE EXCHANGE CAL: 174 CHO: 60mg; CAR: 6g; PRO: 23g; SOD: 168mg;
FAT: 6g;

Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'brion and her Meal-Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01
Kebamo is offline   Reply With Quote
Old 12-15-2007, 11:55 AM   #14
Senior Member
 
Join Date: Jun 2006
Location: Conway, SC
Posts: 138
Title: Chinese Chicken
Categories: Diabetic, Main dish, Kids
Yield: 4 servings

12 oz Chicken breasts; skinned & -cut in 1" pieces
-boneless 2 tb Low-sodium soy sauce
1 tb Vegetable Oil; 3 tb Dry sherry;
1 c Broccoli flowerettes; 1 ts Gingerroot
1 c Caulifowerets; 1 ts Arrowroot dissolved in +
1/2 lb Mushrooms; sliced 2 tb Water
4 Green onion; 1/4 ts Sesame oil;

Trim any fat from chicken and thinly slice diagonally. In a large
non-stick or wok, heat oil and stir-fry chicken 3 or 4 minutes or
until cooked through. Remove with a slottled spoon and keep warm.
Add broccoli and cauliflower, stir fry 2 minutes. Add mushrooms,
green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes.
Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until
heated through.

Ease of preparation and colorul presentation make this dish another
favorite for entertaining. Serve with "Orange Rice" (Also in this
file)

Food Exchange per serving: 3 1/2 LOW/FAT MEAT EXCHANGES + 2
VEGETABLES EXCHANGES CAL: 256; CHO: 72mg; CAR: 9g; PRO: 30g; SOD:
385mg; FAT: 10g;

Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Orange Rice
Categories: Diabetic, Rice, Side dishes, Vegetarian
Yield: 4 servings

1 c Brown basmati rise; 6 Whole cloves;
1 c To 1 1/2 cs water; 1/4 ts Ground ginger;
2/3 c Orange juice; 1 tb Golden raisins;
1 Cinnamon stick;

Soak rice for 30 minutes to 2 hours before cooking; drain. In a
medium-size saucepan, combine remaining ingredients. Bring to a boil;
reduce heat. Add drained rice. Cook, partially covered, until
liquid is absorbed about 15 minutes. Remover cloves abd cinnamon
stick. Fluff with a fork and serve.
Food Exchange per serving: 1 STRACH/BREAD EXCHANGE + 1 FRUIT EXCHANGE
CAL: 158 CHO: Og; CAR: 35g; PRO: 3g; SOD: 3mg; FAT: 1g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

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MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Curried Rice
Categories: Diabetic, Rice, Side dishes, Vegetarian, Curries
Yield: 6 servings

2 c Chicken Broth; 1 ts To 1 1/2 curry powder;
1 c Brown Basmati rice; well 1 tb Raisins
-rinsed 1/2 c Green peas; thawed if frozen
2 ts Virgin olive oil; 6 Hazelnuts; chopped
1 sm Onion; chopped

In mediun-size saucepan, bring broth and rice to a boil. Cover and
simmer 40 minutes until water is absorbed and rice is tender. Drain,
if necessary. Meanwhile, heat oil in a nonstick skillet and saute
onion softened. Stir in curry powder. Add onion, raisins and peas to
rice and heat through. Granish with nuts. Makes 2 1/2 to 3 cups or 6
servings. Food Exchange per serving: 1 1/2 STARCH/BREAD EXCHANGES +
1/2 FAT EXCHANGE CAL: 128; CHO: 0mg; CAR: 23g; PRO: 3g; SOD: 13g;
FAT: 3g

Source: Lighty and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Hash Brown Potatoes
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

4 md Size red or baking potatoes; -diced
-about 1 lb; 1/4 ts Salt;
2 ts Virgin olive oil Black pepper to salt;
1 md Size green bell peppers; 2 tb Chopped chives;

Scrub potatoes well and cut into 1/3" cubes. In a large non-stick,
heat oil. Stir in potatoes, bell pepper, salt and black pepper.
Cover and cook over medium heat, stirring occasionally, until
potatoes are cooked thorugh and crisp, 20 to 25 minutes. Stir in
chives. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE; CAL: 68;
CHO: 0mg; CAR: 11g; PRO: 1g; SOD: 115mg; FAT: 2g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Bell Pepper Salad
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 md Sized red bell pepper; 1/2 c Creamy garlic dressing
1 md Sized green bell pepper; 1/4 ts Black pepper;
1 md Sized yellow bell pepper; 2 ts Capers; rinsed, drained

Preheat broiler. Place bell peppers under broiler and lightly char,
turning to grill all sides. Remove from broiler to a paper bag.
Close bag and set aside. When peppers cool, peel, core, seed and cut
into strips. Arrange peppers on a platter, alternating colors so that
they form a petal, and spoon dressing over them. Sprinkle with black
pepper. Garnish with capers and serve warm or chilled.
Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 30; CHO: 0mg;
CAR: 6g; PRO: 2g; SOD: 67mg; FAT: 0g

Source: Light and Easy Diabetes Cusisine by Betty Marks
Brought to you and yours via Nancy O'brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Minted Tomato Saute
Categories: Diabetic, Sauces, Vegetables
Yield: 4 servings

24 Cherry tomatoes; 1 tb Dried leat mint OR;
1 tb Olive oil; 3 tb Chopped fresh Mint;

Trim stems from tomatoes and rince. In a large, non-stick skillet,
heat oil. Cook tomatoes 3 minutes, stirring. Add mint and stir to
mix Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT
EXCHANGE CAL: 47; CHO: 0mg; CAR: 4g; PRO: 1g; SOD: 8mg; FAT: 4g;

Souce: Light and Easy Diabetes Cuisine by Betty Marks
Brought by you and yours Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Orzo & Pignoli(Pasta & Pine Nuts)
Categories: Diabetic, Pasta
Yield: 6 servings

8 oz Orzo or other sm pasta; 1 tb Dried leaf basil;
-such as mini shells Salt to taste;
1 tb Virgin olive oil; Pepper to taste;
3 tb Pine nuts; pignoli

Bring a large kettle of water to a boil and cook orzo until al dente;
3 minutes. Drain in a colander. Meanwhile, in a small, non-stick
skillet, heat oil and stir in pine nuts. Cook until golden, about 5
minutes. Add basil. Toss with orzo, season with salt and pepper to
taste. Heat through and serve.
Food Exchange per serving: 2 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE
CAL: 183; CHO: 2mg; CAR: 29g; PRO: 6g; SOD: 49mg; FAT: 5g;

Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Quinoa
Categories: Diabetic, Vegetarian, Nuts/grains
Yield: 4 servings

2 ts Virgin olive oil; 1 c Quinoa;*
2 lg Garlic cloves; crushed 2 c Chicken Broth;

* Rinse the quinoa well before cooking to remove its slightly bitter
taste.

In a large non-stick skillit, heat oil and cook garlic 2 minutes.
Rinse quinoa in a strainer and remove any debris. Add to skill and
brown 2 minutes. Add broth and bring to boil. Reduce heat, cover
and simmer about 20 minutes.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT
EXCHANGE CAL: 97; CHO: 0mg; CAR: 17g; PRO: 4g; SOD: 21mg; FAT: 3g

Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Black Forest Bars
Categories: Diabetic, Desserts, Cooky/bars
Yield: 54 servings

16 oz Sour cherries; pitted 2 tb SUGAR REPLACEMENT;
8 oz No-sugar chocolate cake mix;

Drain cherries very well. Combine cake mix, cherries and sugar
replacement in mixing bowl. Stir to blend thoroughtly. Spread
batter in well-greased 9-inch pan. Bake at 375 degrees for 20-25
minutes. Cut into 1 X 1 1/2 bars.
Food Exhancge per serving: 1/4 STARCH/BREAD EXCHANGE

Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Chiefs
Categories: Diabetic, Cooky/bars
Yield: 77 servings

2 Eggs; 2 oz Baking chocolate; melted
1/2 c Granulated sugar replacement ds Salt;
1 ts Vanilla extract; 1 c Cake flour;
1/4 c Slim milk; 1/3 c Hazelnuts; coarsly chopped

Beat eggs until thick and lemon-colored. Gradually add sugar
replacement. Beat in vanilla extract and skin milk. Add the melted
chocolate, salt, and hazelnuts. Spread in well-greased, paperlined
11 x 17-in. pan. Bake at 350 degrees for 25 to 30 miuntes. Remove
from pan and cut into 1in squares.

Food Exchange per serving: 2 squares: 1/2 STARCH/BREAD EXHANGE + 1
FAT EXCHANGE CALORIES; 2 SQUARES: 29(SAY WHAT)

Source: The Chocolate Diabetes Cookbook by Mary Jane Finsand
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Parsley Potatoes
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

8 sm Very new Potatoes; 1/4 c Fresh parsley; chopped
1 tb Whipped butter; Salt and pepper to taste;

Pare a ring of skin from center of each potato. Place on a steamer
rack over boiling water, cover, and steam 15 to 20 minutes, until
potatoes are tender. Drain. Place butter and parsley in a serving
bowl; add potatoes. Serson with salt and pepper, toss and serve.
Food Exchange per serving: 1 STARCH/BREAD EXCHAGE + 1/2 FAT EXCHANGE
CAL: 106; CHO: 6mg; CAR: 19g; SOD: 83mg; FAT: 2g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Carrot & Zucchini Julienne
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1/2 lb Carrots; 2 tb Fresh Lemon Juice;
1/2 lb Zucchini; Salt and pepper to taste;
1 tb Betty's Butter 1 tb Poppy seeds;

Cut carrots and zucchini into 1/8" thick julienne strips. Place a
steamer basket over boiling water and cook carrots, covered, until
crisp-tender 3 minutes. Remove to a bowl and keep warm. Steam
zucchini, covered, until crisp-tender 1 minute and add carrots. Heat
butter, lemon juice, salt and pepper; stir into vegetables. Sprinkle
with poppy seeds and serve. Food Exchange per serving: 1 VEGETABLE
EXCHANGE + 1/2 FAT EXCHANGE CAL: 47; CHO: 3mg; CAR: 6g; PRO: 2g; SOD:
108mg; FAT: 3g;

Source: Lightly and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Betty's Butter & Herb Butter
Categories: Diabetic, Spreads
Yield: 32 servings

MMMMM-----------------------BETTY'S BUTTER----------------------------
1 c Whipped butter; softened -seed, corn, vegetable,
1 c Polyunsaturated oil; such -walnut or a combination
-as safflower, sunflower

MMMMM------------------------HERB BUTTER-----------------------------
Blend with dill,mustard, -combine
-garlic, gingerroot, chives 1 tb Butter WITH
-or other herbs 1 tb Oil, melt in a saucepan
For a small amount, just

Place ingredients in a blender or a food processor fitted with the
metal blade. Process unitl mixed. Place in a plastic container;
store in freezer. Makes 2 cups.
Food Exchange per serving: 1 FAT EXCHANGE CAL: 34; CHO: 0g; PRO: 0g;
SOD: 14mg; FAT: 4g;

Source: Light and Easy Diabetes Cuisine by Betty Marks.
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spaghetti Squash
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 md Sized spaghetti squash; Pepper to taste;
About 1 1/2 lbs.)

Cut squash in half legthwise. In a kettle or boiling water, cook
squash 30 minutes or until squash will separate in strands when
probed with a fork. Remove when tender and discard seeds. With fork,
scarpe out pulp into a serving dish and sprinkle with pepper.
Food Exchange per serving: 1 VEGETABLE EXHANGE CAL: 23; CHO: 0mg;
CAR: 5g; PRO: 1g; SOD: 1mg; FAT: 0g;

Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Beef Chop Suey
Categories: Diabetic, Meats, Main dish
Yield: 4 servings

1 lb Beef round steak; -diagonally
1 tb Vegetable oil; 2 md Size onions; sliced
1 ts Sesame oil; 1 c Chicken broth;
1 tb Low-sodium soy sauce; 2 c Bean sprouts; rinsed
3 Celery stalk; thinly sliced

Trim any fat from steak and dice. In a large non-stick skillet or
wok, heat oils and stir-fry meat over high heat 1 minute. Stir in
soy sauce. Remove meat with a slotted spoon and keep warm. Add
celery, onions and broth to the skillet. Bring to a boil, reduce heat
and cook 5 minutes. Add bean sprouts. Cook 3 minutes more, then
return meat and stir to heat. Serve with Confitti Rice and Sesame
Spinach Salad. Food Exchange per serving: 3 MEAT EXCHANGE + 2
VEGETABLES EXCHANGE CAL: 243; CHO: 64mg; CAR: 9g; PRO: 28g; SOD:
200mg; FAT: 11g

Souce: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Confetti Rice
Categories: Diabetic, Rice, Side dishes, Cheese
Yield: 6 servings

1 tb Virgin olive oil; 1/8 ts Pepper;
1 sm Onion; chopped 2 c Chicken broth Or;
3/4 c Brown basmati rice; Vegetable stock;
-soaked 2 hours 1/2 c Dice red bell pepper;
1/4 c Dry white wine; 2 tb Grated Parmesan cheese;
1/4 ts Dried leaf thyme; crushed

In a medium-size non-stick saucepan, heat oil, heat oil and saute
onion until softened. Rinse and drain rice. Add to saucepan and
brown. Add wine, thyme, pepper and broth, bring to a boil. Reduce
heat, cover and simmer 15 to 20 minutes until rice. Add peas and
bell pepper. Cook, stirring occasionally, until all liquid is
absorbed, about 5 minutes. Garnish with cheese and serve.
Food Exchange per serving: 2 STARCH/BREAD EXCHANGES + 1/2 FAT
EXCHANGE CAL: 192; CHO: 1mg; CAR: 34g; PRO: 5g; SOD: 59mg; FAT: 3g;

Souce: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Seasame Spinach Salad
Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
Yield: 4 servings

1 lb Spinach; fresh 1 tb Walnut oil;
1 c Mushrooms; sliced 1 tb Sesame oil;
1 tb Low-sodium soy sauce; 1 tb Toasted Sesame seeds;
1 tb Water

Wash spinach thoroughly and trim off tough stems. Spin or pat dry.
Mix remaining ingredients together and toss with spinch.
Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL:
71; CHO: Omg; CAR: 5g; PRO: 3g; SOD: 217mg; FAT: 5g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chicken Tarragon
Categories: Diabetic, Poultry, Main dish
Yield: 4 servings

1 lb Chicken breast; boneless Juice of 1 lemon
-skinned 1 ts Sesame oil;
2 tb Low-sodium soy sauce; 2 cl Garlic; minced
2 tb Water 2 ts Dried leaf tarragon;

Trim any fat from chicken; cut into cubes or thin slices. In a
medium-size bowl combine soy sauce, water, lemon juice and chicken;
marinate 15 minutes. In a non-stick pan or wok, heat oil and cook
garlic 1 minute. Add chicken and stir-fry until cooked on all sides.
Sprinkle in tarragon and pepper; stir to combine. Serve with "Orzo
and Pignoli" and "Minted Tomato Saute".
Food Exchange per serving: 4 LOW-FAT MEAT EXCHANGE; CAL: 164; CHO:
72mg; CAR: 72g; PRO: 27g; SOD: 368mg; FAT: 4g;

Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Grilled Mustard Turkey
Categories: Diabetic, Poultry, Main dish, Bbq/grill
Yield: 4 servings

1 lb Turkey breast cutlet; 1 ts Fresh lemon juice;
-1/4 thick Pepper to taste;
2 tb Dijon-style mustard; Paprika;
1 tb No-cholesterol, reduced- 2 tb Chopped fresh parsley;
-calorie mayonnaise

Preheat broiler. Coat broiler pan with non-stick cooking spray. Rince
turkey and pat dry. Mix together mustard, mayonnaise and lemon juice
in a small bowl. Coat one side of the turkey with half of mustard
mixture. Broil about 4 inches from heat source 5 minutes. Turn and
coat other side of turkey with mustard mixture and sprinkle with
pepper and paprika. Broil 1 minute or until top is browned. Garnish
with chopped parsley. Serve with Rutabaga Puree(I think I'll pass
this one up) and a Salad. Food Exchange per serving: 3 LOW/FAT MEAT
EXCHANGES CAL: 150; CHO: 74mg; CAR: 2g; PRO: 26g; SOD: 193; FAT: 3g;

Source: Light and Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Rutabaga Puree
Categories: Diabetic, Side dishes
Yield: 6 servings

1 Rutabaga about (1 lb) OR; 1/4 ts Red (cayenne) pepper;
1 lb Turnips; 1/2 c Non-fat dry milk powder;
1 md Size orange sweet potato; 3 tb Fresh parsley; chopped

Peel and dice rutabaga and sweet potato; place in a saucepan. Cover
with water and bring to a boil. Cover ans simmer, until tender.
Drain, reserving in little of water. Place vegetables in a blender
or food processor fitted with the metal blade and process to a puree.
Add cayenne, nutmeg and dry milk; process to blend. Rewarm in
saucepan w some of reserved water if necessary. Garnish with parsley
and serve.

Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 STARCH/BREAD
EXCHANGE CAL: 55 CHO: 16mg; CAR: 12g; PRO: 2g; SOD: 32mg; FAT: 0g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Asparagus and Pimento
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 lb To 1 1/4 lb fresh Asparapus; 1/4 c Diced pimento;
1 c Water 1 tb Toasted pine nuts;
2 tb Fresh lime juice;

Rinse asparagus and snap off tough ends. In a large skillet, bring
to a boil and add asparagus. Cover and steam asparagus until bright
green, 2 to 3 minutes. Remove from heat, drain and arrange on a
platter. Sprinkle with lime juice; garnish with pimento and pine
nuts. Serve warm or chilled. Food Exchange per serving: 1 VEGETABLE
EXCHANGE CAL: 37; CHO: 0g; CAR: 7g; PRO: 3g; SOD: 6g; FAT: 2g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Bean Sprouts & Green Onions
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

2 ts Walnut oil; 1 tb Low-sodium soy sauce;
1 lb Bean sprouts; 1 tb Fresh parsley; chopped
6 Green onion; chopped 1 tb Sunflower seeds;

In a wok or a large, non-stick skillet, heat oil. Rinse bean sprout
under cold water. Saute green onions about 3 minutes; stir in
sprouts to heat through. Toss with soy sauce. Garnish with parsley
and sunflower seeds. Food Exchange per serving 1 VEGETABLE EXCHANGE +
1 FAT EXCHANGE CAL: 55 CHO: 0mg; CAR: 5g; PRO: 2g; SOD: 154mg; FAT:
4g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Bok Choy
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 lb Bok Choy; (Chinese celery) 1/4 ts Crystaline fructose;
1 ts Virgin olive oil; 1 ts Low-sodium soy sauce;
1 cl Garlic; mince 1 ts Sesame oil;

Rince bok choy in cold water. Cut stalks diagonally in 1" pieces and
leaves into thin shreds. In a large non-stick skillet, heat oil. Add
the stems first and saute, tossing, about 2 minutes. Then add
garlic, leaves, fructose, soy sauce and sesame oil, and continue
cooking over high heat 2 minutes more.
Food Exchanges per serving: 1 VEGETABLES EXCHANGE + 1/2 FAT EXCHANGE;
CAL: 40; CHO: 0mg; CAR: 1g; PRO: 1g; SOD: 59mg; FAT: 2g;

Source: The Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Broccoli & Pine Nuts
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

2 lb Fresh broccoli; 3 tb Fresh lime juice;
1 tb Betty's Butter 1/4 c Toasted pine nuts(pignoli)

Trim off fresh stems and cut broccoli into flowerets about 3" long.
Steam over boiling water until crisp-tender, about 2 minutes. Drain
and let dry on paper towels. In a non-stick skillet and stir-fry 3
minutes. Just before serving, toss pine nuts.
Food Servings per serving: 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXGHANGE
CAL: 106; CHO: 6mg; CAR: 6g; PRO: 4g; SOD: 33mg; FAT: 8g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Nutty Brussels Sprouts
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 lb Brussels sprouts -toasted
1 ts Vigin olive oil; 1/8 ts Ground cardamom;
8 Toasted hazelnut or almonds;

Wash Brussels sprouts and trim off bottoms of stems and loose leaves.
Steam sprouts over boiling water until tender, 7 to 10 minutes.
Romove sprouts to a serving bowl and stir in olive oil, nuts and
cardamon. Food Exchange per serving: 1 1/2 VEGETABLE EXCHANGES + 1/2
FAT EXCHANGE CAL: 62; CHO: 0mg; CAR: 9.1g; PRO: 3g; SOD: 22mg; FAT:
3g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Buttercup Squash
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

2 md Size buttercup squash; Pepper to taste
Ground mase to taste;

Trim stems off squash and cut eash in quarters using a cleaver or
large chef's knife to cut, hitting back of knife with a mallet to
force it through squash, if necasary. Scrape away seeds. In a large
kettle, bring 2 quarts of water to boil. Add squash sections and
cook until tender, 10 to 15 minutes. Remove from water, sprinkle
with a little mace and pepper. Food Exchange per serving: 1
STARCH/BREAD EXCHANGE CAL: 40; CHO: 0mg; PRO: 1g; SOD: 2mg; FAT: 0g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Steamed Cabbage
Categories: Diabetic, Vegetables, Side dishes, Rice, Vegetarian
Yield: 4 servings

1 Nape or green cabbage; 1/4 ts Salt;
-about 1 1/2 lbs., I often Black pepper; to taste
- mix red and green together 1/4 c Water
1/4 c Apple cider vinegar; 1 Red bell pepper, dices
1 1/2 ts Crystalline fructose; -(if red price high, I use
1/2 ts Hot pepper flakes; -green)
2 ts Caraway seeds;

Core cabbage and slice thinly. In a small saucepan, mix vinegar,
fructose, pepper flakes, caraway seeds. Cook about 4 minutes and
remove from heat. Meanwhile, fill a large kettle with about 1" of
water and bring to a boil. Place cabbage slices and bell pepper in a
steamer basket and place over water. Steam, covered, 3 minutes.
Remove to a serving bowl. Pour sauce through strainer over cabbage
and toss well. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL:
27; CHO: 0g CAR: 7g, PRO: 1g; SOD: 124mg; FAT: 0Gg;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal Master
Bert is my cabbage expert, and says this very good.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Carrot Curry
Categories: Diabetic, Vegetables, Side dishes, Curries
Yield: 1 servings

1 lb Fresh carrots; cut in 1/2" 1 ts Curry powder;
-slices 2 ts Walnut oil;
1 1/2 ts Crystakube froctose; 2 tb Raisins;
1 ts Dijon-style mustard; 2 tb Chopped fresh parsley;

In a large saucepan, bring 1" of water to a boil. Place carrots in a
vetgetable steamer over boiling water and cover tightly. Steam 20
minutes and remove from heat. Meanwhile, in a small bowl, mix
together fructose, lime, or lemon juice, mustard and curry powder.
Heat walnut oil in a large skillet, then add carrots and raisins.
Toss 2 minutes. Pour the sauce over the carrots and cook, stirring to
blend, 2 minutes more. Sprinkle with parsley.
Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FRUIT EXCHANGE
+ 1/2 FAT EXCHANGE CAL: 76; CHO: 0mg; CAR: 13g; PRO: 1g; SOD: 68mg;
FAT: 3g:

Source: Light & Easy Diebetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Gingered Carrots
Categories: Diabetic, Vegetables, Side dishes
Yield: 1 servings

3/4 lb Fresh carrots; 1/2 ts Ground ginger;
1/2 c Chicken broth 1 tb Fresh parsley; chopped
Dash onion powder; 1 tb Whipped butter;
2 tb Fresh lemon juice;

Cut carrots in matchstick slices or thin rounds. Place in a saucepan
with broth and onion powder. Cook 15 minutes or until tender. Drain,
add remaining ingredients and toss lightly.
Food Exchange per serving: 2 VEGETABLE EXCHANGES CAL: 56; CHO: 0mg;
CAR: 13g; PRO: 1g; SOD: 68mg; FAT: 3g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Garlic Cauliflower
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 sm Cauliflower; 1 tb Toasted Sesame Seeds;
1 tb Virgin olive oil; Dash paprika;
2 lg Cloves garlic; minced Pepper to taste;

In a large kettle, bring 2 quarts of water to a boil. Trim
cauliflower and break into flowerets. Drop into boiling water and
cook about 2 minutes. Drain in a colander. In a large, non-stick
skillets, heat oil and brown garlic. Add cauliflower and sesame
seeds and stir-fry 1 minute. Dust with paprika and pepper before
serving. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT
EXCHANGE CAL: 76; CHO: 0mg; CAR: 6g; PRO: 3g; SOD: 9mg; FAT: 5g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yous via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Chile Corn & Peppers
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 ts Vegetable oil; 1 sm Green bell pepper; diced
1/2 c Onion; chopped 1/2 ts Hot dried chile pepper;
2 c Whole-kernel corn OR; 1/4 c Tarragon vinegar OR;
1 pk (10 oz)whole-kernel; thawed 1/4 c White wine vinegar;
1 sm Red bell pepper; diced

In a large, non-stick skillet, heat oil and cook onion until
transluent. Place vegetables in skillet and stir-fry skillet and
stir-fry 2 minutes. Stir in chile pepper and vinger, cooking just
long enough to warm through. Food Exchange per serving: 1
STRACH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE CAL: 96; CHO: 0mg; CAR:
21g; PRO: 3g; SOD: 6mg; FAT: 2g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Popeye Pie
Categories: Diabetic, Vegetables, Cheese, Low-fat/cal
Yield: 6 servings

10 oz Fresh spinach;or 12 oz froz 1/4 c Onion; chopped
2 Eggs; well beaten 2 tb Parmesan cheese; grated
1 c 2% milk; 1/2 ts Salt;
1/3 c Celery; chopped 1/2 ts Nutmeg;

Wash fresh spinach and discard stems. Steam in a covered saucepan
over low heat until the leaves are wilted. Drain in a colander or
sieve, press out liquid and chop spinach. (OR Thaw frozen chopped
spinach and press out liquid.)

Mix remaining ingredients together, then fold in spinach. Pour
mixture into a well greased 9 inch pie plate. Bake at 375 F for 45
minutes or until a knife inserted in the middle comes out clean. Cut
into 6 wedges and serve warm.

1/6 recipe - 71 calories, 1 protein choice, 1/2 fruit & vegetable
choice 5 grams carbohydrate, 6 grams protein, 3 grams fat

Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but
not tested by Elizabeth Rodier, Jan 1994

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Pineapple Smoothie
Categories: Diabetic, Beverages, Fruits
Yield: 5 servings

20 oz Unsweetened pineapple chunks 2 ts Liquid sweetener
1 c Buttermilk Mint Leaves--Optional
2 ts Vanilla extract

Drain pineapple, reserving 1/2 cup juice. Freeze pineapple chunks.
Place juice, buttermilk, vanilla, sweetener and frozen pineapple into
a blender container. Blend until smooth. Pour into glasses and
garnish with mint if desired.

DIABETIC EXCHANGES: One serving = 1/2 skim milk, 1/2 fruit; also, 74
calories, 52 mg sodium, 2mg cholesterol, 16gm carbohydrate, 2 gm
protein and 1gm fat.

Lifted from Aug/Sep 93 Taste of Home magazine

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Sage Pot Roast
Categories: Diabetic, Meats, Main dish, Crockpot
Yield: 12 servings

1 Lean boneless beef chuck 1 c Low sodium beef broth
(5 lb) roast 6 Red potatoes, cut in half
1 tb Cooking oil 4 Carrots, cut into 2" pieces
1 1/2 ts Rubbed dried sage 2 Onions, quartered
1/2 ts Salt substitute 5 ts Cornstarch
1/4 ts Pepper 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 325 degrees f for
2 1/2 hours. Add potatoes, carrots and onions. Cover and bake 1 hour
longer or until meat is tender and vegetables are cooked. Remove
roast and vegetables to a serving platter and keep warm. Combine
cornstarch and water; stir into pan juices. Cook until thickened and
bubbly.

DIABETIC EXCHANGE: One serving equals 3 lean meat, 1 starch, 1
vegetable; also 301 calories, 59mg sodium, 82mg cholesterol, 16gm
carbohydrate, 27 gm protein, 14 gm fat.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Sage Dressing for Chicken
Categories: Diabetic, Poultry, Dressings, Main dish
Yield: 6 servings

2 c Unseasoned dry bread cubes 1 Egg( egg substitute)
1/2 c Chopped onion 1/2 c Low sodium chicken broth
1/2 c Chopped fresh parsley 1 Roasting chicken (3-4lb)
1 tb Rubbed dried sage 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
breast side up on a shallow rack in a roasting pan. Bake,uncovered,
at 375 degrees F for 1 3/4 to 2 1/4 hours or until juices run clear.
Baste several times with pan juices. DIABETIC EXCHANGE: One serving
(with skin removed after baking) equals 4 lean meat, 2 starch, 1
vegetable; also 359 calories, 128mg sodium, 85mg cholesterol, 26gm
carbohydrate, 42gm protein, 8gm fat.

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Carrot Raisin Salad
Categories: Diabetic, Salads, Vegetarian, Fruits, Vegetables
Yield: 4 servings

1 Pkg JELL-O orange gelatin; 1/2 c Cold orange juice;
(sugar free); Ice cubes;
3/4 c Boiling water 1/2 c Shredded carrots;
2 tb Raisins;

Completely dissolve gelatin in boiling water. Stir in raisins. Combine
juice and enough ice cubes to measure 1 1/4 cups. Add to gelatin; stir
until slightly thickened. remove any unmelted ice. Stir in carrots.
Spoon into individual dishes or small serving bowl. Refrigerate until
firm, about 2 hours.

DIABETIC EXCHANGE (per serving): 1/2 fruit; also 40 calories'65mg
sodium, 0mg cholesterol, 0gm fat, 8g carbohydrate, 2gm protein.

Lifted from JELL-O Sugar free Cookbook

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Lemony Chicken Salad
Categories: Diabetic, Salads, Poultry, Main dish
Yield: 4 servings

1 cn Low-sodium chicken broth; 2 tb Lemon juice;
(13 3/4 oz) 1/2 ts Dried tarragon leaves;
2 Pkg Jell-O Lemon gelatin; (crushed);
(sugar free, 4 serving size) Dash of white pepper;
1 c Cold water; 1 1/2 c Cubed cooked chicken breast;
1 cn Crushed pineapple;,undrained 1/2 c Chopped parsley;
(in unsweetened juice) 1/4 c Chopped red pepper;

Bring chicken broth to a boil in small saucepan. Completely dissolve
gelatin in boiling broth. Add water, pineapple, lemon juice, tarragon
and white pepper. Refrigerate until slightly thickened.

Stir in chicken, celery and red pepper. Spoon into 4 individual
plastic containers or serving dishes. Refrigerate until firm, about 2
hours.

DIABETIC EXCHANGE(per serving): 2 lean meat, 1 vegetable; also 160
calories, 45mg cholesterol, 450mg sodium, 3gm fat, 11g carbohydrate,
22g protein.

Lifted from the JELL-O Sugar free cookbook

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Spicy Collard Greens
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 lb Collard Greens; 1 tb Gingerroot; grated
2 c Vegetable Stock; 1 ts Jalapono pepper; chopped
3 To 4 leaves fresh Basil OR: 1/4 ts Seasame oil;
1/2 ts Dried leaf basil; Pepper to taste;
2 ts Virgin olive oil; 1 ts Sesame seeds;
3/4 c Onion; chopped

Rinse greens well in tepid water and slice in thin strips. Place in a
sausepan with the stock and basil, cover and cook about 30 minutes,
until greens are tender. Heat oil in a non-stick skillet and saute
onion and garlic; stir oil in a non-stick skillet and saute onion and
garlic; stir in gingerroot and jalapeno pepper. Add collard and stir
until liquid is neatly evaporated. Add sesame oil and pepper to
taste; stir. Sprinkle with Sesame Seeds.
Food Ecxchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
CAL: CHO: 0mg; CAR: 7g; PR0: 2g; SOD: 28mg; FAT: 3g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Braised Endive
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1/2 lb Belgian endive; sliced in Pinch salt;
-Rings Pepper to taste;
1 sm Red Delicious Apple, diced 1/2 c Water;
2 tb Fresh lemon Juice; 2 tb Apple cider vinegar;
2 ts Walnut oil; 1 tb Fresh parsley; chopped

Place all ingredients except vinegar and parsley in a large skillet.
Remove cover, cook 2 minutes more until water evaporates. Continue
cooking over medium heat 5 minutes. Stir in vinegar. Garnish with
parsley. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT
EXCHANGE CAL: 50; CHO: 0mg; CAR: 7g; PRO: 1g; SOD: 44mg; FAT: 3g;

Source: Light & Easy Diabetic Cuisine by Betty Marks.
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Walnut Barley
Categories: Diabetic, Nuts/grains, Side dishes
Yield: 6 servings

1 c Pearl Barley; -mixed almonds and hazelnuts
2 c Water Salt and pepper to taste
1 c Celery; 2 tb Minced fresh parsley;
1/2 c Walnut; chopped OR

Rinse barley under warm running water. Let drain. In a medium-size
saucepan, bring to a boil and gradually add barley. Cover and cook
20 to 25 minutes, Return barley to saucepan with celery, nut, salt
and pepper; heat through. Garnish with parsley.
Food Exchange per serving: 2 STRARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
CAL: 187; CHO: 0mg; CAR: PRO: 5g; SOD: 59mg; FAT: 7g;

SOURCE: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Buckwheat Groats
Categories: Diabetic, Vegetables, Nuts/grains, Side dishes
Yield: 4 servings

2 ts Safflower oil; 1 Egg white;
2 Shailots; chopped Pinch salt & pepper;
1 cl Garlic; minced 1 c Buckwheat groats;(kasha)
1 Celery stalk; sliced 2 c Chicken broth;
1/2 c Sliced mushrooms; 1 tb Pine nuts/sunflower seeds;

In a non-stick saucepan, heat oil and add vegetables. Cook,
stirring, over medium heat about 5 minutes. In a small bowl, beat
egg white with salt and pepper. Stir into saucepan. Stir in groats,
then add broth and bring to a boil. Reduce heat, cover and cook 10
minutes until tender. When liquid is absorbed, add pine nuts and
fluff with a fork. Garnish with parsley. Food Exchange per serving: 1
STARCH/BREAD EXCHANGE 1/2 FAT EXCHANGE CAL: 116; CHO: Omg; CAR: 18g;
PRO: 3g; SOD: 64mg; FAT: 4g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Raisin Bulgar Pilif
Categories: Diabetic, Nuts/grains, Side dishes, Fruits
Yield: 8 servings

1 1/3 c Bulgur; -might try 1/2 n 1/2
1 1/3 c Boiling water 1/4 ts Salt;
4 tb Golden or dark raisins; 1/4 ts Ground cumin;

Place bulgur in a medium-size bowl and cover with boiling water. Add
remaining ingredients and stir to combine. Let stand 30 minutes until
water is absorbed. Fluff and serve warm. This was a serving for 4, but
change it becauce I wanted to frezze some, but instead the
grandchildren came and stayed for supper.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE CAL: 89; CHO:
0mg; CAR: 20g; PRO: 3g; SOD: 57mg; FAT: 0g;

Source: Light & Easy Diabetes Cuinise by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Tropical Bulgar
Categories: Diabetic, Nuts/grains, Side dishes, Vegetables, Vegetarian
Yield: 6 servings

3/4 c Bulgur; 1/4 ts Salt;
3/4 c Boiling water; ds Red (cayenne) pepper
1 tb Vegetable oil; 6 Green onions; chopped
4 tb Fresh lime juice; 1 sm Red bell pepper, chopped
1 1/2 ts Ground cumin; 2 tb Chopped fresh parsley;
1 ts Dried leaf oregano; 4 Romaine lettuce leaves;

Place bulgar in a small bowl and cover with boiling water. Let it
stand 30 minutes until all liquid absorbed. In a small bowl, mix
oil, lime juice, cumin, oregano, salt and cayenne. Add to bulgur and
mix with remaining ingredients except lettuce; fluff with a fork.
Refrigerate until chilled. Serve on bed of lettuce leaves.
Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT
EXCHANGE CAL: 109; CHO: 0mg: CAR: 19g; PRO: 3g; SOD: 78mg; FAT: 3g;

Source: Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yous via Nancy O'Brion and Her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Basic White Sauce & Cheese Sauce
Categories: Diabetic, Cheese, Sauces
Yield: 4 servings

MMMMM------------------------WHITE SAUCE-----------------------------
1 tb Betty's Butter; 1/8 ts Salt
1 tb Arrowroot; 1/8 ts White pepper
1 c Evaporated Milk;

MMMMM------------------------CHEESE SAUCE-----------------------------
1/4 c Low-fat Cheese sauce -Shredded

Heat butter in a small non-stick skillet, then in arrowroot.
Gradually add milk, cook stirring until sauce thickens. Stir in salt
& pepper. VARIATIONS: THICKER SAUCE...Add more butter and more
arrowroot for each cup of milk.

CHEESE SAUCE: Add 1/4 cup shredded low-fat cheese to hot sauce; cook,
stirring, until melted.

White Sauce Food Exchanges & Food Values: Food Exchange per serving:
1 MILK EXCHAGE + 1/2 FAT EXCAHNGE CAL: 108; CHO: 5mg; CAR: 9g; PRO:
137; SOD: 137mg; FAT: 3g;

Cheese Sauce Food Exchanges & Food Values: Food Exchange per serving:
1 MILK EXCHANGE + 1/2 FAT EXCAHNGE CAL: 108 CHO: 11mg; CAR: 10g;
PRO: 7g; SOD: 291; FAT: 5g;

Light & Easy Diabetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Apple Sauce Wheat Germ Cake
Categories: Diabetic, Cakes, Low-fat/cal
Yield: 16 bars

2 c Flour; 1/4 ts Nutmeg;
2/3 c Sugar; 1 c Unsweetened apple sauce;
1/2 c Wheat germ; 1/2 c Raisins;
2 ts Baking powder; 1 tb Grated orange rind;
1/2 ts Baking soda; 1/2 c Unsweetened orange juice;
1 ts Salt; 1 Egg;
1 ts Cinnamon; 1 tb Vegetable oil;
1/4 ts Cloves;

If wheat germ is not available, use bran or whole wheat flour.

Sift dry ingredients together in a large mixing bowl. Stir in apple
sauce, raisins and orange rind. Combine orange juice, egg and
vegetable oil, add to batter, stirring just until moistened. Spoon
into lightly oiled 8 inch square cake pan.

Bake 50 minutes at 350F or until cake tests done. 16 pieces 2"x2"

1 serving contains 136 Calories 1 starchy foods choice 1 fruits & veg.
choice

1 tbsp whipped cream contains 45 cal and is equal to 1 Fats & Oils
choice. Source: Enjoy B.C. Fruit The Diabetic Way (BC is British
Columbia, Canada)

MMMMM

MMMMM----- Recipe via Meal-Master (tm) v8.01

Title: Cherry Crisp
Categories: Diabetic, Desserts, Low-fat/cal
Yield: 6 servings

16 oz (1)Cn red sour; TOPPING
-pitted cherries; 1/2 c Quick-cooking rolled oats;
1 1/2 tb Cornstarch; 2 tb Chopped walnuts;
4 ts Sugar; 1 tb Margarine; melted
1/4 ts Almond extract;

Drain cherries, reserving 3/4 cup juice. Combine small
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