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PENTRU PUPACEL SI NU NUMAI- RETETE PT DIABETICI


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#1 dark angel

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Postat 06 September 2005 - 09:00 AM

Diabetic Recipes - Main Dish



Spinach-Chicken Rollups

Serves: 6

Source: Cook Once, Eat For A Week

by Jyl Steinback



8 oz. pkg. nonfat cream cheese, softened

3 tbsp. chopped green onion

1½ cups cooked chicken breast cuts

2 tbsp. nonfat sour cream

1 tsp. dried dill

4 (10 inch) low-fat flour tortillas

1½ cups fresh spinach

Nonfat ranch salad dressing or salsa

(not included in nutritional information)



Combine cream cheese, onion, chicken, sour cream and dill in medium bowl; mix until blended. Spread ¼ cup filling on each tortilla; place spinach leaves on top, leaving about ½ inch border. Roll tortllas tightly and wrap in plastic wrap. Refrigerate at least 1 hour before serving. Slice and serve with nonfat ranch dip or salsa.



Nutrition per Serving

Calories 120

Carb Choices : 1

Exchanges : 1½ meat, 1½ starch,1 vegetable



Fat 2 g

Carbohydrates 15 g

Protein 11 g

Cholesterol 11 mg

Dietary Fiber 1 g

Sodium 158 mg



*************************************************************

Breaded Trout with Almonds

Serves: 4

Source: Cook Once, Eat For A Week

by Jyl Steinback



1 tbsp. lemon juice

Lemon pepper to taste

¼ cup egg substitute

1½ lbs. rainbow trout fillets

½ cup seasoned bread crumbs

2 tbsp. sliced almonds



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



Nutrition per Serving

Calories 227

Carb Choices : 1

Exchanges : 5 very lean meat , ½ starch, 1 fat



Fat 8 g

Carbohydrates 21g

Protein 39 g

Cholesterol 96 mg

Dietary Fiber 1 g

Sodium 158 mg

#2 dark angel

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Postat 06 September 2005 - 09:04 AM

Diabetes Recipes - Holiday



CRUSTLESS PUMPKIN PIE



Serves: 6

Source: The Fat Free Living 2 Cookbook

by Jyl Steinback



16 oz. canned pumpkin

½ cup evaporated skim milk

½ cup sugar

3 large egg whites, lightly beaten

2 tsp. ground pie spice

1 tbsp. flour



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



Exchanges : 1½ starch

Nutrition per Serving:

Calories 119

Carbohydrates 27 g

Protein 5 g

Cholesterol <1 mg

Dietary Fiber 2 g

Sodium 27 mg



***********************************



VICHYSSOISE



Yield: 9 cups (9 servings)

Source: "The New Family Cookbook for People with Diabetes"



INGREDIENTS



- 2 large leeks, well washed and thinly sliced, white parts only

- 2 large or 3 medium potatoes, peeled and sliced

- 6 cups Homemade Chicken Broth

OR canned reduced-sodium chicken broth

- 1 cup fat-free evaporated milk

- 1/2 teaspoon salt

- 1/4 teaspoon white pepper

- 1 tablespoon minced chives,

OR 1 tablespoon minced green onion tops, for garnish



DIRECTIONS



In a large saucepan, combine the leeks, potatoes, and broth.

Cook, covered, over medium heat until the vegetables are

tender, about 30 minutes.



Puree through a food mill, food processor, or in a

blender in batches, until smooth. Chill.



Stir in the evaporated skim milk, salt, and pepper.

Garnish the soup with chives at serving time.



Nutritional Information Per Serving (1 cup):

Calories: 83, Fat: 2 g, Cholesterol: 1 mg, Sodium: 235 mg,

Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 5 g

Diabetic Exchanges: 1 Starch



***********************************************





FLUFFY HIGH-FIBER, LOW-FAT PANCAKES



Yield: 8 pancakes (4 servings)

Source: "The New Family Cookbook for People with Diabetes"



INGREDIENTS



- 1 cup low-fat (1 percent fat) buttermilk

- 1/2 cup quick-cooking rolled oats

- 2/3 cup miller's bran (unprocessed, uncooked wheat bran)

- 1 large egg, or 1/4 cup egg substitute

- 1/4 cup whole wheat flour

- 2 teaspoons sugar

- 3/4 teaspoon baking soda

- 1/4 teaspoon salt



DIRECTIONS



Combine the buttermilk, oats, and bran in a large bowl. Let

stand 5 minutes. Add the egg and beat until blended.



In a small bowl, mix the whole wheat flour, sugar, baking

soda, and salt until blended. Add to the bran mixture and

blend until all the flour is moistened.



Prepare a hot skillet or griddle with non-stick pan spray.

Pour in about 1/4 cup batter for each pancake. Cook about

3 minutes, or until bubbles form on the top and the edges

are dry. Turn and cook the pancakes about 2 minutes more.



Nutritional Information Per Serving (2 pancakes):

Calories: 136, Fat: 3 g, Cholesterol: 55 mg, Sodium: 462 mg,

Carbohydrate: 24 g, Dietary Fiber: 7 g, Sugars: 6 g, Protein: 8 g

Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat



***********************************************





FRESH TOMATO AND CUCUMBER SALSA WITH ROASTED TURKEY



Yield: 4 servings

Source: "Express Lane Diabetic Cooking" by Robyn Webb





INGREDIENTS



- 2 cups halved cherry tomatoes

- 1 cup diced cucumber

- 2 tablespoons sliced green onion

- 1 teaspoon minced garlic

- 1/2 teaspoon sugar

- 2 teaspoons red wine vinegar

- 1 teaspoon dry oregano

- 1 teaspoon minced fresh cilantro

- 1/4 teaspoon salt

- 1/4 teaspoon fresh ground black pepper

- 1 pound sliced roasted turkey breast



DIRECTIONS



Combine all the salsa ingredients and place in the

refrigerator to chill for 1 hour. Serve the salsa with

slices of hot or cold roasted turkey breast.



Nutritional Information Per Serving (4 ounces turkey, 2/3 cup salsa):

Calories: 179, Fat: 1 g, Cholesterol: 92 mg, Sodium: 215 mg,

Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 35 g

Diabetic Exchanges: 1 Vegetable, 4 Very Lean Meat



*********************************************





WARM TURKEY AND WHITE BEAN SALAD



Yield: 4 servings

Source: "Express Lane Diabetic Cooking" by Robyn Webb



INGREDIENTS



- 1 tablespoon olive oil

- 2 cloves garlic, crushed (used to flavor pan)

- 1 cup sliced mushrooms

- 1/2 pound cooked turkey breast, cubed

- 1 cup sliced roasted red peppers from jar

- 1/2 cup sliced green onions

- 1 cup frozen cut green beans, thawed

- 1 (15.5 ounce) can cannellini or navy beans, drained and rinsed

- 2 tablespoons red wine vinegar

- 2 tablespoons prepared pesto

- 1 small head romaine lettuce, torn into small pieces



DIRECTIONS



In a skillet over medium-high heat, heat oil. Add

crushed garlic and saute 1 minute. Remove the garlic

from the skillet and discard.



Add mushrooms and saute 2-3 minutes. Add turkey and

saute 2 minutes. Add peppers, onions, and beans and

cook 2 minutes. Add vinegar and pesto and heat thoroughly.

Serve salad over lettuce. Garnish with walnuts if desired.



Nutritional Information Per Serving (1-3/4 cups)

Calories: 256, Fat: 8 g, Cholesterol: 26 mg, Carbohydrate: 28 g,

Dietary Fiber: 8 g, Sugars: 6 g, Protein: 21 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat



**************************************************





PEANUT BUTTER-COCONUT-RAISIN GRANOLA BARS



Yield: 25 bars

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



INGREDIENTS



- 1-1/3 cups rolled oats

- 2/3 cup raisins

- 1/2 cup bran flakes

- 1/3 cup unsweetened coconut

- 3 tablespoons chocolate chips

- 2 tablespoons chopped pecans

- 1 teaspoon baking soda

- 1/4 cup peanut butter

- 1/4 cup brown sugar

- 3 tablespoons margarine or butter

- 3 tablespoons honey

- 1 teaspoon vanilla



DIRECTIONS



Preheat oven to 350 degrees F. Spray a 9-inch square

pan with vegetable spray.



Put rolled oats, raisins, bran flakes, coconut,

chocolate chips, pecans, and baking soda in bowl.

Combine until well mixed.



In small saucepan, whisk together peanut butter,

brown sugar, margarine, honey and vanilla over medium

heat for approximately 30 seconds or just until sugar

dissolves and mixture is smooth. Pour over dry

ingredients and stir to combine. Press into prepared

pan and bake for 15 to 20 minutes or until browned.

Let cool completely before cutting into bars.



Nutritional Information Per Serving (1 bar):

Calories: 97, Fat: 5 g, Carbohydrate: 13 g, Fiber: 1 g,

Protein: 2 g, Sodium: 77 mg, Cholesterol: 0 mg

Diabetic Exchanges: 1/2 Fruit, 1/2 Other Carbohydrate, 1 Fat

#3 dark angel

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Postat 06 September 2005 - 09:08 AM

Diabetic Recipes - Dinner Main Course



Chicken Pot Pie



Source: Diabetic Cooking, January/February 2004



2 teaspoons olive oil

1/2 cup plus 2 tablespoons fat-free reduced-sodium chicken broth, divided

2 cups sliced mushrooms

1 cup diced red bell pepper

1/2 cup chopped onion

1/2 cup chopped celery

2 tablespoons all-purpose flour

1/2 cup fat-free half-and-half

2 cups cubed cooked chicken tenders

1 teaspoon minced, fresh dill

1/2 teaspoon salt

1/4 teaspoon black pepper

2 reduced-fat refrigerated crescent rolls



1. Heat oil and 2 tablespoons chicken broth in medium saucepan. Add mushrooms, bell pepper, onion and celery. Cook 5 to 7 minutes or until vegetables are tender, stirring frequently.

2. Stir in flour; cook 1 minute. Stir in remaining 1/2 cup chicken broth; cook and stir until liquid thickens. Reduce heat and stir in half-and-half. Add cooked chicken, dill, salt and pepper.

3. Preheat oven to 375°F. Spoon mixture into greased 1-quart casserole. Roll out crescent rolls and place on top of chicken mixture.

4. Bake pot pie 15 to 20 minutes or until topping is golden and filling is bubbly. Serve with leafy green salad, if desired.



Makes 4 (1-cup) servings



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



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



Nutrients Per Serving

Calories: 286

Cal. from Fat: 27%

Total Fat: 8g Sat. Fat: 2g

Carb.: 25g

Protein: 26g

Chol: 54 mg

Sodium: 740mg

Fiber: 2g



*******************************************************





Southwestern Turkey Shepherd's Pie





Source: Diabetic Cooking, January/February 2004



Nonstick vegetable cooking spray

1 pound ground turkey

1 1/2 cups chunky fat-free salsa, medium or spicy, well drained

1/2 teaspoon ready to use crushed garlic

4 servings instant mashed potatoes prepared according to package directions (see note) 1/4 teaspoon chili seasoning powder (optional)

Additional salsa, optional garnish



1. Preheat oven to 400°F. Lightly coat 91/2-inch round glass baking dish with

cooking spray. Place turkey in dish. Add salsa and mix thoroughly with turkey.

2. Add garlic to prepared potatoes and mix well. Spoon potatoes onto turkey-salsa mixture in 6 mounds. Spread potatoes to cover surface completely.

3. Score potatoes in a crosshatch pattern using tines of a fork. Spray top lightly with cooking spray. Bake for 30 minutes. Remove from oven and let rest for 5 minutes.

4. To serve, sprinkle casserole with chili seasoning powder. Cut into 6 wedges. Garnish with additional salsa.



Makes 6 (1-cup) servings



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



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



Dietary Exchanges: 1 starch, 2 meat, 1 fat



Nutrients per serving:

Cal: 225

Cal from fat: 39%

Total fat: 10g

Sat.fat: 2g

Carb.: 17g

Protein: 17g

Chol.: 60 mg

Sodium: 642 mg

Fiber: 2g



*************************************************



Pollo Verde Casserole



Source: Diabetic Cooking, January/February 2004



2 boneless skinless chicken breast halves (about 4 ounces each)

1 teaspoon canola oil

1 medium onion, chopped

1/2 medium bell pepper, chopped

1 teaspoon chopped garlic

1 cup GUILTLESS GOURMET&reg; Salsa (Roasted Red Pepper or Southwestern Grill)

1/2 cup low-fat sour cream, divided

Nonstick cooking spray

1 cup (3 1/2 ounces) crushed GUILTLESS GOURMET&reg; Unsalted Baked Tortilla Chips



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



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



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



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



Makes 4 servings



Dietary Exchanges:

1 Starch, 2 Lean Meat, 2 Vegetable



Nutrients Per Serving:

Cal.: 250

Cal from fat: 23%%

Total Fat: 6g

Sat Fat: 3g

Carb.: 29g

Protein: 17g

Chol.: 45mg

Fiber : 2g

Sodium: 433 mg



*************************************************



Shrimp and Chicken Paella



Source: Diabetic Cooking, January/February 2004



Vegetable nonstick cooking spray

1 bag (from 14 ounce box) precooked rice, about &frac34; cup

2 cans (14.5 ounces each) low sodium diced tomatoes

&frac12; tsp ground turmeric (or 1 tsp saffron threads)

1 pkg (12 ounces) frozen, tail office, deveined, cooked shrimp (about 3 cups), defrosted

2 chicken tenders (about 4 ounces) cut into bite-size chunks

1 cup frozen green peas, defrosted



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



Makes (6) 1 cup Servings



Dietary Exchanges:

1 Starch

2 Meats

1 Vegetable



Nutrients Per Serving:

175 Calories

7% Calories from Fat

1 gram Total Fat

1 gram Saturated Fat

19 grams Carbohydrates

19 grams Protein

97 mg Cholesterol

152 mg Sodium

2 grams Fiber

#4 dark angel

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Postat 06 September 2005 - 09:09 AM

Diabetic Recipes - Casseroles and One-Dish Dinners



Source: Diabetic Cooking, Publications International, Ltd.



One Dish Wonders



Diabetes doesn't have to mean an end to good eating, at least no anymore. Complete with nutritional information, all the scrumptious recipes included in Diabetic Cooking can easily fit into a variety of meal plans. So put an end to bland and boring foods-forever!



Broccoli, Chicken and Rice Casserole



Ingredients:



1 box Uncle Ben's Chef's Recipe Broccoli Rice Au Gratin SupremeTM

2 cups boiling water

4 boneless, skinless chicken breasts (about 1 lb)

1/4 tsp garlic powder

2 c frozen broccoli

1 c (4 oz) reduced-fat shredded Cheddar cheese



Directions:



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



Makes 4 Servings.



Dietary Exchanges:

1 1/2 Starch, 1 Vegetable, 4 Lean Meat



Nutrients Per Serving:

353 Calories

24% Calories from Fat

10 g Total Fat

5 g Saturated Fat

31 g Carbohydrate

37 g Protein

3 g Dietary Fiber

87 Mg Cholesterol

778 mg Sodium



**************************************



Chicken and Vegetable Tortilla Roll-Ups



Ingredients:



1 lb boneless skinless chicken breasts, cooked

1 c chopped broccoli

1 c diced carrots

1 can (10 3/4 oz) condensed cream of celery soup, undiluted

1/4 c reduced-fat (2%) milk

3 tbsp dry sherry

1/2 c grated Parmesan cheese

6 (10-inch) flour tortillas



Directions:



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



Makes 6 Servings.



Dietary Exchanges:

2 Starch, 2 Lean Meat, 1/2 Fat



Nutrients Per Serving:

285 Calories

27% Calories from Fat

8 g Total Fat

3 g Saturated Fat

25 g Carbohydrate

25 g Protein

3 g Dietary Fiber

51 mg Cholesterol

714 mg Sodium





**************************************



Impossibly Easy Salmon Pie



Ingredients:



1 can (7 1/2 oz) salmon packed in water, drained and deboned

1/2 c grated Parmesan cheese

1/4 c sliced green onions

1 jar (2 oz) chopped pimiento, drained

1/2 c 1% low-fat cottage cheese

1 tbsp lemon juice

1 1/2 c low-fat (1%) milk

3/4 c reduced-fat baking and pancake mix

2 whole eggs

2 egg whites or 1/4 c egg substitute

1/4 tsp salt

1/4 tsp dried dill weed

1/4 tsp paprika (optional)



Directions:



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



Dietary Exchanges:

1 Starch, 2 Lean Meat



Nutrients Per Serving:

192 Calories

27% Calories from Fat

6 g Total Fat

2 g Saturated Fat

19 g Carbohydrate

0 g Dietary Fiber

16 g Protein

75 mg Cholesterol

656 mg Sodium



**************************************



Chicken Ricotta Enchiladas



Ingredients:



1/8 tsp garlic powder

1/8 tsp black pepper

1 lb chicken tenders

nonstick cooking spray

1 c reduced-fat ricotta cheese

2 tbsp finely chopped green onion

8 (6-inch) corn tortillas

1/4 c fat-free reduced-sodium chicken broth

1 large tomato, chopped

1/2 c chipotle salsa or other salsa

1/2 c (2 oz) shredded reduced-fat mozzarella cheese

fresh parsley or cilantro for garnish (optional)



Directions:



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



Makes 4 Servings.



Dietary Exchanges:

1 1/2 Starch, 1 Vegetable, 4 Lean Meat



Nutrients Per Serving:

367 Calories

21% Calories from Fat

8 g Total Fat

3 g Saturated Fat

32 g Carbohydrate

1 g Dietary Fiber

39 g Protein

77 mg Cholesterol

763 mg Sodium

#5 dark angel

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Postat 06 September 2005 - 09:10 AM

Diabetic Recipes - Soups



Chicken Barley Soup (Low Cal)



Source: Recipe Source



3 lb chicken, cut in pieces

1/2 c finely chopped carrot

1/2 c uncooked barley

1/2 c chopped fresh parsley

9 c water

1 tbsp salt

2 tbsp lemon juice

1/2 tsp pepper, freshly ground

3 celery stalks with leaves

1/4 tsp celery seed

1 small onion

1 1/2 c green beans cut, fresh

1/2 c chopped onion



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



Makes 8 servings

Each serving = 1 1/2 cups



Dietary Exchanges:

1 Fruit & Vegetable

2 Protein



Nutrients Per Serving:

145 Calories

11 g Carbohydrate

14 g Protein

5 g Fat



************************************************************



Chicken-Rice Soup



Source: Recipe Source



3 lbs chicken pieces

1 pinch pepper

8 c water

1 bay leaf

1/2 c celery with leaves, chopped

1/4 tsp celery seeds

1/4 c fresh parsley leaves, chopped

1/2 c rice, uncooked

1 small onion

1 c carrots, diced



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



Makes 6 Servings



Dietary Exchanges:

3 Lean Meat

1/2 Bread Exchange



Nutrients Per Serving:

287 Calories

11 grams Carbohydrate

29 grams Protein

10 grams Fat

219 mg Sodium

307 mg Potassium

88 mg Cholesterol



****************************************

Cream of Tomato Soup



Source: Recipe Source



16 ounces tomatoes, canned

1/2 c onion, chopped

2 tbsp tomato paste

1 1/2c chicken broth

1 bay leaf

1/2 tsp salt

1/8 tsp pepper

3/4 c evaporated skim milk

1 tbsp parsley, chopped



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







Makes 4 Servings



Dietary Exchanges:

1 Vegetable

1/2 Carbohydrate



Nutrients Per Serving:

74.3 calories, 0.5 grams fat, 6% calories from fat

If 2% low-fat evaporated milk is used: 89 calories, 2 grams fat



*******************************************************************





Cream of Vegetable Soup







Source: Recipe Source



1 1/2 c fine chop cooked vegetables

2 tbsp melted margarine

3 1/2 c fat-free chicken broth

salt to taste

1/4 c all-purpose flour

sprinkle of pepper, optional



Use one or a combination of: asparagus, broccoli, carrots, cauliflower, celery, mushrooms, onions, and/or string beans. Cook vegetables, drain well and chop into small pieces. Use within 30 minutes or refrigerate them. Place broth in a saucepan and bring to a simmer over moderate heat. Place flour, dry milk and melted margarine in a small bowl and mix well to form coarse crumbs. Stir the flour mixture into the simmering broth using a wire whip OR add the flour mixture to cold broth, cook and stir over moderate heat to form a sauce. Cook and stir over moderate heat until mixture is smooth and the starchy taste is gone. Add the vegetables to the sauce and reheat to serving temperature. Taste for seasoning and add salt and pepper. (Nutritive values are based on the use of commercial broth with no added salt.) Serve hot. Makes 4 cups.





Low-sodium diets: Use fresh or frozen vegetables cooked without salt,low-sodium broth and salt-free margarine. Do not add salt.

Low-cholesterol diets: May be used as written.



Makes 4 Servings



Dietary Exchanges:

1 Skim Milk

1 Fat



Nutrients Per Servings:

121 Calories

12 grams Carbohydrate

5 grams Protein

6 grams Fat

1099 mg Sodium



*******************************************************************





Tex-Mex Corn Soup







Source: Recipe Source



1 tbsp margarine, liquid

1/2 c onion, chopped

10 oz whole kernel corn, including liquid

1 c sweet red pepper

1 tsp red pepper flakes

1/4 tsp salt

4 c chicken broth

1/4 tsp ground white pepper, fresh

17 oz creamed corn



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





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



Makes 8 Servings



Dietary Exchanges:

2 Starch

1 Fat



Nutrients Per Serving:

Calories 205

Carbohydrate 31g

Protein 6g

Fat 8g



**********************************************************



Turkey Noodle Soup



Source: Recipe Source



STOCK:

1 all bones from roast turkey

1 stalk celery, chopped

7 c water

1 onion, quartered

1 bay leaf



SOUP:

1/4 c broken noodles, 1/2" pieces

1 tsp dried basil

1 celery, stalk & leaves, chopped

1 tsp dried thyme

1 carrot, chopped

3 green onions, sliced

1/3 c zucchini, grated

1 dash hot pepper sauce

Salt to taste

fresh ground pepper



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



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



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



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



Makes 6 Servings



Dietary Exchanges:

1 1/2 Protein

1/2 Fruit & Vegetable



Nutrients Per Serving:

91 Calories

5 grams Carbohydrate

11 grams Protein

3 grams Fat

137 mg Sodium

32 mg Cholesterol

#6 dark angel

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Postat 06 September 2005 - 09:11 AM

Diabetic Recipes - Desserts



Source: Diabetic Cooking, Publications International, Ltd.



Yogurt Fluff



Ingredients:



3/4 c boiling water

1 pkg (4-serving size) JELL-O&reg; Brand Sugar Free Low Calorie Gelatin Dessert or

JELL-O&reg; Brand Gelatin Dessert, any flavor

1/2 c cold water or fruit juice

ice cubes

1 container (8 oz) BREYERS&reg; Vanilla Lowfat yogurt

1/2 tsp vanilla (optional)

5 tbsp thawed COOL WHIP FREE&reg; or COOL WHIP LITE&reg; Whipped Topping



Directions:



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



Makes 5 Servings.



Dietary Exchanges: 1 Starch



Nutrients Per Serving:

61 Calories

13% Calories from Fat

1 g Total Fat

<1g Saturated Fat

9 g Carbohydrate

3 g Protein

0 g Dietary Fiber

3 mg Cholesterol

92 mg Sodium



*************************************



Creamy Tapioca Pudding



Ingredients:



2 c skim milk

3 tbsp quick-cooking tapioca

1 egg

1/8 tsp salt

3 1/2 tsp EQUAL&reg; FOR RECIPES or 12 packets EQUAL&reg; sweetener or 1/2 c EQUAL&reg; SPOONFULTM

1 to 2 tsp vanilla

ground cinnamon and nutmeg



Directions:



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



Makes 4 Servings.



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



Nutrients Per Serving:

105 Calories

13% Calories form Fat

1 g Total Fat

1 g Saturated Fat

16 g Carbohydrate

6 g Protein

0 g Dietary Fiber

56 mg Cholesterol

152 mg Sodium



*************************************



Lighter Than Air Chocolate Delight



Ingredients:



2 envelopes unflavored gelatin

1/2 c cold water

1 c boiling water

1 1/3 c nonfat dry milk powder

1/3 c HERSHEY'S Cocoa or HERSHEY'S Dutch Processed Cocoa

1 tbsp vanilla extract

dash salt

granulated sugar substitute to equal 14 tsp sugar

8 large ice cubes



Directions:



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



Makes 8 Servings.



Dietary Exchanges: 1 Starch



Nutrients Per Serving:

72 Calories

5% Calories from Fat

<1g Total Fat

<1g Saturated Fat

10 g Carbohydrate

6 g Protein

1 g Dietary Fiber

2 mg Cholesterol

67 mg Sodium



*************************************



Strawberry Lime Dessert



Ingredients:



2 c boiling water

1 pkg (4-serving size) JELL-O&reg; Brand Lime Flavor Sugar Free Low Calorie Gelatin Dessert

1/2 c cold water

1 container (8 oz) BREYERS&reg; Vanilla Lowfat Yogurt

1 pkg (4-serving size) JELL-O&reg; Brand Strawberry Flavor Sugar Free Low Calorie Gelatin Dessert

1 pkg (10 oz) frozen strawberries in lite syrup, unthawed



Directions:



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



Makes 10 Servings.



Dietary Exchanges: 1/2 Milk



Nutrients Per Serving:

37 Calories

12% Calories from Fat

<1 g Total Fat

<1 g Saturated Fat

6 g Carbohydrate

2 g Protein

<1 g Dietary Fiber

1 mg Cholesterol

60 mg Sodium

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Postat 06 September 2005 - 09:12 AM

Diabetic Recipes - Easy Recipes from Leftovers



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



Cook Once, Eat Twice



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



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



Fish Taco Salad



Ingredients:



2 c shredded romaine hearts or ready-to-use romaine hearts

1 medium cucumber (about 8 inches), seeded and chopped

2/3 c cherry or grape tomatoes, halved and seeded

1/2 c chopped celery

3/4 c (about 6 ounces) cooked cod or other firm, white fish, flaked

juice of 1/2 lime

1 tbsp olive oil

1/4 tsp freshly ground black pepper

4 tbsp nonfat sour cream

4 tbsp reduced-sodium salsa

1 tsp sugar or sugar substitute

11 to 15 baked corn tortilla chips (about 1 ounce)



Directions:



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



Makes 2 Servings.



Dietary Exchanges:

2 Starch, 3 Meat



Nutrients Per Serving:

286 Calories

27% Calories from Fat

9 g Total Fat

1 g Saturated Fat

28 g Carbohydrate

25 g Protein

52 mg Cholesterol

305 mg Sodium

4 g Fiber



*****************************************



Veggie Beef Hash



Ingredients:



nonstick cooking spray

4 oz cooked roast beef, trimmed of all fat, finely chopped

1 1/2 c ready-to-use frozen seasoning blend*

1 c ready-to-use shredded potatoes

1/2 c ready-to-use shredded carrots

1 egg white or 2 tbsp liquid egg white

1/2 sp dried rosemary, crushed

1/2 tsp black pepper

1/2 c reduced-sodium salsa, optional



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



Directions:



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



Makes 2 Servings.



Dietary Exchanges:

2 Starch, 2 Meat, 1 Fat



Nutrients Per Serving:

297 Calories

27% Calories from Fat

9 g Total Fat

2 g Saturated Fat

33 g Carbohydrate

22 g Protein

29 mg Cholesterol

378 mg Sodium

5 g Fiber



*****************************************



Pork Salad Toss with Balsamic Glaze



Ingredients:



1/2 c balsamic vinegar

4 oz (about 1/2 c) cooked pork tenderloin, thinly sliced

1 red bell pepper, cored and thinly sliced

2 c cauliflower florets

1 c snow peas

1 c low-sodium vegetable broth

4 c ready-to-use mixed salad greens

2 tbsp honey-roasted sunflower seeds

freshly ground black pepper



Directions:



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



Makes 2 Servings.



Dietary Exchanges:

2 Starch, 2 Meat



Nutrients Per Serving:

242 Calories

26% Calories from Fat

7 g Total Fat

1 g Saturated Fat

26 g Carbohydrate

22 g Protein

45 mg Cholesterol

304 mg Sodium

7 g Fiber

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Postat 06 September 2005 - 09:13 AM

Diabetic Recipes - Healthy Slow Cooker Meals



Source: Diabetic Cooking Magazine, January/February 2005



Slow, Savory and Healthful



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



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



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



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



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



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



Sweet Potato Stew



Ingredients:



1 c chopped yellow onion

1 c chopped celery

1 c peeled, grated sweet potato

1 c vegetable low-sodium broth or water

2 slices bacon, cooked and crumbled

1 c fat-free half-and-half

ground black pepper

1/4 c minced parsley



Directions:



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



Makes 4 (1 1/2 cup) Servings.



Dietary Exchanges:

1 Starch, 1/2 Fat



Nutrients Per Serving:

112 Calories

2 g Total Fat

13% Calories from Fat

<1 g Saturated Fat

5 g Protein

18 g Carbohydrates

280 mg Sodium

13 mg Cholesterol

2 g Fiber



***********************************************



Creamy Cauliflower Bisque



Ingredients:



1 lb frozen cauliflower florets

1 lb baking potatoes, peeled and cut in 1-inch cubes

1 c chopped yellow onion

2 cans (14 oz each) reduced-less sodium, fat-free chicken broth

1/4 tsp garlic powder

1/2 tsp dried thyme leaves

1/8 tsp cayenne

1 c fat-free evaporated milk

2 tbsp diet margarine

1/2 tsp salt

1/4 tsp coarsely ground black pepper

4 oz (1 cup) shredded reduced-fat sharp cheddar cheese

1/4 c finely chopped fresh parsley leaves

1/4 c finely chopped green onion (green and white parts)



Directions:



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



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



Dietary Exchanges:

1 Starch, 1 Meat, 1/2 Fat



Nutrients Per Serving:

158 Calories

5 g Total Fat

27% Calories from Fat

2 g Saturated Fat

10 g Protein

19 g Carbohydrates

410 mg Sodium

19 mg Cholesterol

3 g Fiber





***********************************************



Creole Vegetables and Chicken



Ingredients:



nonstick cooking spray

1 can (14 1/2 oz) no-salt-added diced tomatoes

8 oz frozen cut okra

2 c chopped green bell pepper

1 c chopped yellow onion

3/4 c sliced celery

1 c low-sodium, fat-free chicken broth

2 tsp Worcestershire sauce

1 tsp dried thyme leaves

1 bay leaf

1 lb chicken tenders, cut into bite size pieces

3/4 tsp Creole seasoning

1 1/2 tsp spoonable sugar substitute

1/4 c chopped parsley

1 tbsp extra-virgin olive oil

hot pepper sauce to taste, optional



Directions:



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



Makes 8 (3/4 cup) Servings.



Dietary Exchanges:

2 Vegetable, 1 Meat



Nutrients Per Serving:

95 Calories

3 g Total Fat

23% Calories from Fat

<1g Saturated Fat

10 g Protein

9 g Carbohydrates

21 Mg Cholesterol

87 mg Sodium

3 g Fiber

#9 dark angel

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Postat 06 September 2005 - 09:14 AM

Diabetic Recipes - Breakfast/Lunch/Dinner



Blueberry Pancakes

Serves: 10 large pancakes



1 cup plain nonfat yogurt

1 carton egg substitute

&frac12; tsp. vanilla

1 cup whole wheat flour

1 tbsp. sugar

1 tsp. baking powder

&frac12; tsp. baking soda

1 cup frozen blueberries, thawed, washed and drained



In a large bowl, combine yogurt, egg substitute and vanilla. In a separate bowl, combine remaining dry ingredients. Mix dry and liquid ingredients. Fold in blueberries.

Pour &frac14; cup of batter onto a nonstick skillet lightly coated with cooking spray. When bubbles start to appear, flip the pancake and cook until golden brown.



Nutrition per Serving

Calories 78

Carbohydrates 14 g

Protein 5 g

Cholesterol 0 mg

Dietary Fiber 29 mg

Sodium 131 mg



Exchanges &frac12; starch; &frac12; fruit





Old-Fashioned Potato Salad

Makes 8 one cup servings.



2-1/4 pounds red boiling potatoes, cooked, cooled, skinned

3/4 cup celery, small dice

1 cup Vidalia or other sweet onion, finely diced

1 cup Best Foods/Hellman's Light Mayonnaise

4 large eggs, hard boiled

1 large clove garlic, halved

2 to 3 Tbsp red wine vinegar

1-1/2 tsp salt, or to taste

1-1/2 tsp freshly ground black pepper, or to taste



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



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



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



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



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





Stuffed Portabella Mushrooms



Prep Time: 10 minutes

Cook Time: 25 Minutes

Recipe Yield: 4 Servings



Ingredients:

4 Large portabella mushrooms

1 teaspoon olive oil

1/2 cup chopped onion

1/2 cup chopped red and green bell pepper

2 cloves chopped garlic

1 cup 2% cottage cheese

2 teaspoons Worcestershire sauce

1/4 cup whole wheat bread crumbs

Non-stick cooking spray

1/2 teaspoon paprika

2 Tablespoons parmesan cheese



Directions:

Preheat oven to 350 degrees. Clean mushrooms and remove the stems.

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



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



Nutritional Information: 1 Serving

101 Calories

10g Protein

7g Carbohydrates

3g Fat





SOUTH OF THE BORDER PIZZA

Serves: 2 (1/2 muffin per serving)





INGREDIENTS

1/3 cup frozen mixed pepper and onion stir-fry

Scant 1/4 cup mild or medium salsa

1/4 cup shredded reduced-fat Cheddar cheese

1 whole-wheat English muffin



DIRECTIONS

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



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



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



Nutritional Information Per Serving (1 muffin half):

Calories: 165, Fat: 7 g, Cholesterol: 20 mg, Sodium: 426 mg,

Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 12g



Diabetic Exchanges: 1 Starch; 1 Medium Fat Meat





Salsa Chicken



8 cups finely shredded iceberg lettuce

3 tablespoons chili powder

1 teaspoon ground cumin

1 pound boneless, skinless chicken breast, cut into 1" pieces

2 large egg whites

2 tablespoons extra-virgin olive oil

8 ounces chunky tomato salsa

1/2 cup fat-free sour cream

Cilantro sprigs (optional)



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



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



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



Serves 4

Per serving: 266 calories, 32 g protein,

12 g carbohydrates, 10 g fat, 2 g saturated fat, 457 mg sodium, 66 mg cholesterol, 5 g fiber

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Postat 06 September 2005 - 09:16 AM

What Seasonings Can Replace Salt?



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



Spicy Blend

2 tablespoons dried savory, crumbled

1/4 teaspoon freshly ground white pepper

1 tablespoon dry mustard

1/4 teaspoon ground cumin

2 1/2 teaspoons onion powder

1/2 teaspoon garlic powder

1/4 teaspoon curry powder



Saltless Surprise

2 teaspoons garlic powder

1 teaspoon basil

1 teaspoon oregano

1 teaspoon powdered lemon rind or dehydrated lemon juice



Herb Seasoning

2 tablespoons dried dill weed or basil leaves, crumbled

1 teaspoon celery seed

2 tablespoons onion powder

1/4 teaspoon dried oregano leaves, crumbled

A pinch of freshly ground pepper



Spicy Seasoning

1 teaspoon cloves

1 teaspoon pepper

2 teaspoons paprika

1 teaspoon coriander seed (crushed)

1 tablespoon rosemary

#11 dark angel

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Postat 06 September 2005 - 09:19 AM

Sper ca ti-am fost de folos pupacel! ce mai gasesc postez!

#12 dark angel

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Postat 06 September 2005 - 09:22 AM

Fast and Simple Diabetic Menus



Source: Fast and Simple Diabetes Menus

Author: Betty Wedman-St. Louis, Ph.D., R.D., C.N.S.



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



Beverage List



Water

Club Soda

Diet Soda

Coffee

Drink Mix Sugar-free

Tea

Tonic Water Sugar-free

Boullion Low-sodium



Day 1



Breakfast



Poached egg on toast

Strawberries

Beverage (See Beverage List)



Lunch



Black Bean Soup (See Recipes Day 1)

Tomato and Cucumber Salad

Pineapple Bread (See Recipes Day 1)

Beverage



Dinner



Grilled Pork Skewers (See Recipes Day 1)

Buttered Noodles

Garlic Sauteed Spinach and Onions (See Recipes Day 1)

Bananas Flambe with Frozen Yogurt (see Recipes Day 1)

Beverage



Recipes Day 1



Black Bean Soup



Ingredients:



1 15-ounce can black beans, undrained

1 medium onion, chopped

1 clove garlic, minced

1/2 tsp ground cumin

2 fresh tomatoes, seeded and chopped

2 tbsp chopped fresh cilantro

salt and pepper to taste



Directions:



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



Makes 4 Servings.



Dietary Exchanges: 1 Starch



Nutrients Per Serving:

92 Calories

4 g Protein

11 g Carbohydrates

1 g Fat

67 mg Sodium (no salt added)

0 mg Cholesterol



Pineapple Bread



Ingredients:



1/3 c sugar

1/3 c vegetable oil

2 eggs

2 c all-purpose flour

1 tbsp baking powder

1 c crushed pineapple in juice, undrained



Directions:



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



Makes 12 Servings.



Dietary Exchanges: 1 Starch, 1 Fruit, 1 Fat



Nutrients Per Serving:

98 Calories

2 g Protein

16 g Carbohydrate

4 g Fat

103 mg Sodium

0 mg Cholesterol



Grilled Pork Skewers



Ingredients:



1 pound thick-cut pork chops

10 to 12 fresh bay leaves or basil leaves

1 tbsp olive oil



Directions:



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



Makes 2 Servings.



Dietary Exchanges: 4 Lean Meats



Nutrients Per Serving:

227 Calories

29 g Protein

0 g Carbohydrates

16 g Fat

108 mg Sodium

114 mg Cholesterol



Garlic Sauteed Spinach and Onions



Ingredients:



1 tsp olive oil

1 tsp butter or margarine

3 c chopped fresh spinach leaves, stems removed

1 onion, chopped

1 clove garlic, minced



Directions:



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



Makes 2 Servings.



Dietary Exchanges: 1 Vegetable and 1 Fat



Nutrients Per Serving:

67 Calories

1 g Protein

6 g Carbohydrates

7 g Fat

31 mg Sodium

3 mg Cholesterol (with butter)



Bananas Flambe with Frozen Yogurt



Ingredients:



4 small, ripe bananas, peeled

1tbsp margarine or butter

1 tbsp brown sugar

1/2 tsp ground cinnamon

1/2 to 1 tsp pure rum extract

2 c low-fat frozen yogurt



Directions:



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



Makes 4 Servings.



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



Nutrients Per Serving:

194 Calories

3 g Protein

28 g Carbohydrates

6 g Fat

89 mg Sodium

15 mg Cholesterol



Day 2



Breakfast



Whole-Grain Ready-to-Eat Cereal

Almond Milk

Banana

Beverage



Lunch



Veggie Roll-Ups (See Recipes Day 2)

Apple

Beverage



Dinner



Savory Garlic Shrimp (See Recipes Day 2)

Lentil Salad (See Recipes Day 2)

Stir-Fried Collards (See Recipes Day 2)

Double Chocolate Cupcakes (See Recipes Day 2)

Beverage



Recipes Day 2



Veggie Roll-Ups



Ingredients:



2 large flour tortillas

1/2 c hummus or crumbled feta cheese

2 green onions, finely chopped

1/2 c shredded lettuce

1/2 large cucumber, seeded and chopped



Directions:



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



Makes 2 Servings.



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



Nutrients Per Serving:

234 Calories

6 g Protein

31 g Carbohydrates

7 g Fat

159 mg Sodium

19 mg Cholesterol (with feta cheese)



Savory Garlic Shrimp



Ingredients:



1 tbsp lemon pepper oil

1 lb fresh shrimp, peeled, or frozen shrimp, thawed

2 tbsp chopped green onion

1 tbsp chopped fresh parsley



Directions:



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



Makes 3 Servings.



Dietary Exchanges: 3 Lean Meats



Nutrients Per Serving:

157 Calories

19 g Protein

1 g Carbohydrates

6 g Fat

174 mg Sodium

156 mg Cholesterol



Lentil Salad



Ingredients:



1/2 c brown or green lentils

2 c water

1 bay leaf

1 tsp fresh thyme leaves or 1/4 tsp dried thyme

2 plum tomatoes, chopped

1/2 c chopped celery

1/2 c chopped green or yellow bell pepper

3 tbsp low-fat vinaigrette salad dressing

1/2 tsp dijon mustard



Directions:



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



Makes 2 Servings.



Dietary Exchanges: 1 Starch, 1 Vegetable, 1 Fat



Nutrients Per Serving:

190 Calories

14 g Protein

24 g Carbohydrates

8 g Fat

58 mg Sodium

0 mg Cholesterol



Stir-Fried Collards



Ingredients:



1 bunch (about 1 lb) fresh collard greens

1 tbsp vegetable oil

2 small cloves garlic, chopped fine

1 to 2 tsp oyster sauce

freshly ground pepper to taste



Directions:



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



Makes 2 Servings.



Dietary Exchanges: 1 Vegetable, 1 Fat



Nutrients Per Serving:

51 Calories

1 g Protein

4 g Carbohydrates

7 g Fat

67 mg Sodium

0 mg Cholesterol



Double Chocolate Cupcakes



Ingredients:



1 box (18 1/4 ounces) devil's food cake mix

1 c water

3 eggs

1/3 c vegetable oil

1/2 c semisweet chocolate pieces

2 tbsp unsweetened cocoa powder

1/4 c no-calories sweetener, such as Splenda



Directions:



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



Makes 24 Cupcakes.



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



Nutrients Per Serving:

281 Calories

3 g Protein

31 g Carbohydrates

13 g Fat

237 mg Sodium

32 mg Cholesterol



Day 3



Breakfast



Peach Smoothie (See Recipes Day 3)

Bran Muffin

Beverage



Lunch



Tuna Salad Submarine Sandwich

Potato Chips

Orange Wedges

Beverage



Dinner



Chicken in Fragrant Spices (See Recipes Day 3)

Warm Potato Salad (See Recipes Day 3)

Green Bean Salad with Tomatoes (See Recipes Day 3)

Cherry Cobbler (See Recipes Day 3)

Beverage



Recipes Day 3



Peach Smoothie



Ingredients:



1 fresh peach, peeled and pit removed, or 10 frozen peach slices (unpeeled nectarine maybe substituted.)

1/2 c low-fat milk

1 tbsp frozen orange juice concentrate

artificial sweetener (optional)

4 to 6 ice cubes



Directions:



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



Makes 1 Serving.



Dietary Exchanges: 2 Fruits, 1/2 Milk



Nutrients Per Serving:

157 Calories

4 g Protein

27 g Carbohydrates

2 g Fat

61 mg Sodium

16 mg Cholesterol



Chicken in Fragrant Spices



Ingredients:



1 lb boneless, skinless chicken breasts

2 garlic cloves, sliced thin

1 tsp ground ginger

1 tsp ground cumin

1/4 tsp ground turmeric

1/4 c low-fat plain or vanilla yogurt



Directions:



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



Makes 4 Servings.



Dietary Exchanges: 3 Lean Meats



Nutrients Per Serving:

148 Calories

24 g Protein

1 g Carbohydrates

9 g Fat

62 mg Sodium

92 mg Cholesterol



Warm Potato Salad



Ingredients:



1 1/2 lb potatoes, chopped

2 tbsp olive oil

2 scallions, trimmed and thinly sliced

1/2 tsp salt

1/4 tsp paprika



Directions:



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



Makes 4 Servings.



Dietary Exchanges: 1 Starch, 1 Fat



Nutrients Per Serving:

148 Calories

2 g Protein

18 g Carbohydrates

8 g Fat

197 mg Sodium

0 mg Cholesterol



Green Bean Salad with Tomatoes



Ingredients:



1/2 lb green beans

1 medium tomato, cut into wedges

1/4 c low-fat vinaigrette salad dressing



Directions:



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



Makes 3 Servings.



Dietary Exchanges: 1 Vegetable, 1 Fat



Nutrients Per Serving:

66 Calories

1 g Protein

4 g Carbohydrates

4 g Fat

52 mg Sodium

0 mg Cholesterol



Cherry Cobbler



Ingredients:



1/3 c sugar

2 tbsp margarine or butter, softened

1/2 c all-purpose flour

1/2 tsp baking powder

1/2 tsp baking powder

1/2 tsp ground cinnamon

1/4 c low-fat milk

2 1/2 cups fresh sweet cherries, pitted



Directions:



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



Makes 4 Servings.



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



Nutrients Per Serving:

218 Calories

3 g Protein

41 g Carbohydrates

8 g Fat

203 mg Sodium

15 mg Cholesterol



Day 4



Breakfast



Oatmeal

Low-fat Milk

Blueberries

Beverage



Lunch



Zippy Dip (See Recipes Day 4)

Crackers or muffin

Raw vegetables

Mushroom-Barley Stew (See Recipes Day 4)

Beverage



Dinner



Cajun Stir-Fry (See Recipes Day 4)

Rice

Root Beer Float Cake (See Recipes Day 4)

Beverage



Recipes Day 4



Zippy Dip



Ingredients:



8 ounces low-fat cream cheese

2 tbsp finely chopped green onion

1 to 2 tsp prepared mustard

1 tsp horseradish (optional)

1/2 tsp garlic powder

1 to 2 tsp low-fat milk, if needed



Directions:



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



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



Dietary Exchanges: 1 Fat



Nutrients Per Serving:

64 Calories

1 g Protein

1 g Carbohydrates

6 g Fat

74 mg Sodium

2 mg Cholesterol



Mushroom-Barley Stew



Ingredients:



1 lb fresh mushrooms

1/4 c olive oil or vegetable oil

1 medium onion, peeled and chopped

2 cloves garlic, peeled and chopped

2 stalks celery, diced

2 carrots, peeled and chopped

1 quart water

1 c barley

1/4 c chopped fresh parsley

salt and pepper to taste



Directions:



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



Makes 6 Servings.



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



Nutrients Per Serving:

241 Calories

14 g Protein

41 g Carbohydrates

4 g Fat

187 mg Sodium (with no salt added)

0 mg Cholesterol



Cajun Stir-Fry



Ingredients:



1 tbsp vegetable oil

1 lb shrimp, shelled and deveined

1 14-ounce bag frozen broccoli florets

1/2 c chopped onion

1 tbsp cajun seasoning



Directions:



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



Makes 3 Servings.



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



Nutrients Per Serving:

219 Calories

27 g Protein

12 g Carbohydrates

7 g Fat

674 mg Sodium

137 mg Cholesterol



Root Beer Float Cake



Ingredients:



1 box (18 1/4 ounces) white cake mix

1 3/4 c sugar-free root beer

1/4 c vegetable oil

2 eggs

1 envelope dry whipped topping mix



Directions:



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



Makes 12 Servings.



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



Nutrients Per Serving:

251 Calories

3 g Protein

34 g Carbohydrates

11 g Fat

297 mg Sodium

59 mg cholesterol



Day 5



Breakfast



French Toast (See Recipes Day 5)

Low-sugar Syrup

Crisp bacon

Beverage



Lunch



Sweet Potatoes over Rice (See Recipes Day 5)

Tossed Vegetable salad

Low-fat salad dressing

Beverage



Dinner



Spice-Rubbed Pork Chops (See Recipes Day 5)

Apple-Mango Chutney (See Recipes Day 5)

Parsley boiled potatoes

Green Beans

Fruit Surprise Dessert (See Recipes Day 5)

Beverage



Recipes Day 5



French Toast



Ingredients:



1 egg

1/4 c low-fat milk

1/2 tsp sugar

1/4 tsp ground cinnamon

2 slices french bread, 1 inch thick

1 tsp margarine or butter



Directions:



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



Makes 1 Serving.



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



Nutrients Per Serving:

297 Calories

10 g Protein

35 g Carbohydrates

6 g Fat

172 mg Sodium

91 mg Cholesterol



Sweet Potatoes Over Rice



Ingredients:



1 lb sweet potatoes, peeled

1 tbsp vegetable oil

1 small onion, chopped

1 clove garlic, minced

1 c coconut milk

1/2 c frozen green peas, thawed

2 c hot cooked basmati rice (or other white rice)

2 tbsp chopped fresh cilantro



Directions:



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



Makes 4 Servings.



Dietary Exchanges: 2 Starches, 2 Fats



Nutrients Per Serving:

271 Calories

4 g Protein

36 g Carbohydrates

13 g Fat

69 mg Sodium

0 mg Cholesterol



Spice-Rubbed Pork Chops



Ingredients:



1 tbsp hot Hungarian paprika

1/2 tsp ground ginger

1 tsp ground cinnamon

1/4 tsp ground cloves

4 4-ounce bone-in pork chops

1 tbsp vegetable oil



Directions:



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



Makes 4 Servings.



Dietary Exchanges: 3 Lean Meats



Nutrients Per Serving:

174 Calories

26 g Protein

2 g Carbohydrates

5 g Fat

81 mg Sodium

98 mg Cholesterol



Apple-Mango Chutney



Ingredients:



1 tbsp vegetable oil

2 tbsp finely chopped onion

1 tbsp grated fresh gingerroot

1 apple, peeled, cored, and diced

1 ripe mango, peeled, pitted and diced

1/4 c apple juice

1 tbsp finely chopped fresh cilantro



Directions:



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



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



Dietary Exchanges: 1 Fruit



Nutrients Per Serving:

93 Calories

1 g Protein

21 g Carbohydrates

2 g Fat

141 mg Sodium

0 mg Cholesterol



Fruit Surprise Dessert



Ingredients:



1 c fresh seedless grapes, halved

1 c fresh blueberries

1 c fresh strawberries, halved

1 c chopped fresh peaches

1/2 c brown sugar

2 c low-fat vanilla yogurt



Directions:



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



Makes 4 Servings.



Dietary Exchanges: 2 Fruits, 1/2 Milk



Nutrients Per Serving:

176 Calories

5 g Protein

27 g Carbohydrates

4 g Fat

147 mg Sodium

22 mg Cholesterol



Day 6



Breakfast



Applesauce-Bran Cereal Muffins (See Recipes Day 6)

String mozzarella cheese

Orange juice

Beverage



Lunch



Hamburger on bun

Lettuce and tomato

Munch Mix (See Recipes Day 6)

Beverage



Dinner



Polynesian Turkey Kabobs (See Recipes Day 6)

Buttered noodles

Steamed broccoli

Berries Macedonia (Fruit Compote) (See Recipes Day 6)

Beverage



Recipes Day 6



Applesauce-Bran Cereal Muffins



Ingredients:



3/4 c all-purpose flour

2 tsp baking powder

1 c raisin bran cereal

1/2 c low-fat milk

1/4 c unsweetened applesauce

1 egg

2 tbsp vegetable oil



Directions:



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



Makes 6 Muffins.



Dietary Exchanges: 1 Starch, 1 Fat



Nutrients Per Serving:

132 Calories

2 g Protein

18 g Carbohydrates

8 g Fat

149 mg Sodium

22 mg Cholesterol



Munch Mix



Ingredients:



2 c spoon-size shredded wheat cereal

1/2 c small unsalted pretzels

1 c air-popped popcorn

2 tbsp nut or herb oil (such as walnut, thyme, or rosemary)

2 tsp worcestershire sauce



Directions:



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



Makes 6 Servings.



Dietary Exchanges: 1 Starch, 1 Fat



Nutrients Per Serving:

105 Calories

2 G Protein

18 g Carbohydrates

6 g Fat

154 mg Sodium

0 mg Cholesterol



Polynesian Turkey Kabobs



Ingredients:



1 lb boneless uncooked turkey breast

1 20-ounce can juice-packed pineapple chunks, drained

1 large red bell pepper, cut into chunks

1 large green bell pepper, cut into chunks

2 tbsp low-sugar orange marmalade

1/2 tsp ground ginger



Directions:



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



Makes 4 Servings.



Dietary Exchanges: 3 Lean Meats, 1 Fruit



Nutrients Per Serving:

205 Calories

24 g Protein

12 g Carbohydrates

10 g Fat

41 mg Sodium

94 mg Cholesterol



Berries Macedonia (Fruit Compote)



Ingredients:



1/2 c blueberries

1/2 c blackberries

1/2 c raspberries

12 fresh or frozen sweet cherries

2 rip nectarines, cut into bite-size pieces

1 c white wine or apple juice

1 tbsp sambuca (anise liqueur) or 2 tsp pure brandy extract



Directions:



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



Makes 4 Servings.



Dietary Exchanges: 2 Fruits



Nutrients Per Serving:

143 Calories

1 g Protein

24 g Carbohydrates

0 g Fat

18 mg Sodium

0 mg Cholesterol



Day 7



Breakfast



Chocolate-Banana Yogurt Shake (See Recipe Day 7)

Granola Bar

Beverage



Lunch



Tuna Salad on whole wheat toast

Pear

Beverage



Dinner



Sweet-and-Sour Chicken (See Recipe Day 7)

Rice

Peas and carrots

Mocha Snack Cake (See Recipes Day 7)

Beverage



Recipes Day 7



Chocolate-Banana Yogurt Shake



Ingredients:



1/2 c low-fat vanilla yogurt

1/2 c skim milk

1/2 small banana, cut into chunks

1 tsp sugar-free instant chocolate pudding mix



Directions:



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



Makes 1 Serving.



Dietary Exchanges: 1 Milk, 1 Fruit



Nutrients Per Serving:

171 Calories

10 g Protein

24 g Carbohydrates

4 g Fat

203 mg Sodium

16 mg Cholesterol



Sweet-and-Sour Chicken



Ingredients:



1 lb boneless, skinless chicken breasts

1 20-ounce can juice-packed pineapple chunks

1/4 c sugar

2 tbsp cornstarch

1/2 c vinegar

1 green bell pepper, sliced

1 medium onion, sliced thin



Directions:



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



Makes 4 Servings.



Dietary Exchanges: 3 Lean Meats, 1 Fruit



Nutrients Per Serving:

211 Calories

26 g Protein

13 g Carbohydrates

11 g Fat

98 mg Sodium

116 mg Cholesterol



Mocha Snack Cake



Ingredients:



1 box (18 1/4 ounces) chocolate cake mix

1 1/4 c cold coffee

1/2 c vegetable oil

3 eggs

1/4 c powdered sugar

2 tsp instant coffee



Directions:



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



Makes 12 Servings.



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



Nutrients Per Serving:

247 Calories

4 g Protein

36 g Carbohydrates

13 g Fat

369 mg Sodium

#13 dark angel

dark angel

    Master of disaster

  • Membri
  • 4876 posturi

Postat 06 September 2005 - 09:23 AM

Diabetic Recipes - Low Carb



Source: Diabetic Recipes - Low Carb







Good-Carb/Low-Carb Recipes







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







Chicken Breasts Stuffed with Spinach &

Sun-Dried Tomatoes







4 cups (moderately packed) fresh spinach, coarsely chopped



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



1/3 c shredded reduced-fat mozzarella cheese



2 tbsp grated Parmesan cheese



4 5-oz. boneless, skinless chicken breast halves



1 tsp dried Italian seasoning



3/4 tsp garlic powder



1/4 tsp salt



1/2 tsp ground black pepper



1 tbsp extra virgin olive oil







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







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







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







Makes 4 Servings.







Nutrients Per Serving:



208 Calories



31 g Protein



7.9 g Total Fat



2.5 g Saturated Fat



2 g Carbohydrates



73 mg Cholesterol



357 mg Sodium



0.5 g Fiber











Broccoli-Tomato Salad







3 c fresh broccoli florets



1.5 c grape tomatoes



1/2 c chopped red onion



1/2 c sliced black olives



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



1/2 c crumbled reduced-fat feta cheese







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







2. Chill for at least 30 minutes before serving.







Makes 6 Servings.







Nutrients Per Serving:



73 Calories



3.6 g Protein



4.6 g Total Fat



0.9 g Saturated Fat



6 g Carbohydrates



3 mg Cholesterol



264 mg Sodium



2 g Fiber











Very Veggie Lasagna







1 tbsp extra virgin olive oil



2 c sliced fresh mushrooms or baby portobello mushrooms



1 c chopped onion



3/4 c shredded carrots



1 26-oz jar marinara sauce



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



15 oz nonfat or part-skim ricotta cheese



3 tbsp fat-free egg substitute



1 tsp dried parsley



10 uncooked whole wheat lasagna noodles



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



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



1/4 c grated Parmesan cheese







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







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







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







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







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







Makes 8 Servings.







Nutrients Per Serving:



335 Calories



26 g Protein



8.9 g Total Fat



4.5 g Saturated Fat



37 g Carbohydrates



22 mg Cholesterol



623 mg Sodium



5.5 g Fiber











Berry Delicious Salad







Dressing:



2 tbsp canola oil



1/4 c sliced fresh strawberries



1 1/2 tbsp raspberry or red wine vinegar



1 1/2 tsp sugar substitute or honey



1/4 tsp fines herbes or dried thyme



1/4 tsp salt



1/4 tsp ground black pepper







Salad:



6 c mixed baby salad greens



1 c sliced fresh strawberries



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



1/4 c chopped toasted pecans







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







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







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







Makes 4 Servings.







Nutrients Per Serving:



146 Calories



3.9 g Protein



12 g Total Fat



1.5 g Saturated Fat



7 g Carbohydrates



3 mg Cholesterol



237 mg Sodium



3.7 g Fiber

#14 dark angel

dark angel

    Master of disaster

  • Membri
  • 4876 posturi

Postat 06 September 2005 - 09:26 AM

si gata!





Diabetic Recipes - Brand-Name Main Dish



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



Tangy Broiled Chicken



Ingredients:



6 skinless, boneless chicken breast halves (about 1 1/2 lb)

1 c refrigerated Marie's Zesty Fat Free Red Wine Vinaigrette

3/4 c Light N Tangy V8 Vegetable Juice or V8 Picante Vegetable Juice

1 tbsp cornstarch



Directions:



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



Makes 6 servings.



Dietary Exchanges:

1/2 Carbohydrate

3 Meat, very lean



Pyramid Servings:

1/2 Sweet

1 Meat



Nutrients per Serving:

166 Calories

26 Calories from Fat

3 g Fat

1 g Saturated Fat

69 mg Cholesterol

281 mg Sodium

8 g Carbohydrate

0 g Dietary Fiber

5 g Sugars

25 g Protein



************************************************



Beef and Pasta



Ingredients:



3/4 lb lean ground beef (85% lean)

1 can (14.5 oz) Swanson Vegetable Broth

1 tbsp Worcestershire sauce

1/2 tsp dried oregano leaves, crushed

1/2 tsp garlic powder

1 can (about 8 oz) stewed tomatoes

1 1/2 c dry medium tube-shaped or corkscrew macaroni



Directions:



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



Makes 4 Servings.



Dietary Exchanges:

2 Starch

2 Meat, lean

1/2 Fat



Pyramid Servings:

1 1/2 Starch

1 Vegetable

1 Meat



Nutrients per Serving:



287 Calories

101 Calories from Fat

11 g Fat

4 g Saturated Fat

53 mg Cholesterol

654 mg Sodium

27 g Carbohydrate

1 g Dietary Fiber

4 g Sugars

20 g Protein



************************************************



Baked Onion Chicken



Ingredients:



1 pouch Campbell's Dry Onion Soup Mix with Chicken Broth

2/3 c dry bread crumbs

1/8 tsp pepper

1 egg or 2 egg whites

2 tbsp water

12 skinless, boneless chicken thighs or 6 skinless, boneless chicken breast halves (about 1 1/2 lb

2 tbsp margarine or butter, melted (optional)



Directions:



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



Makes 6 Servings.



Dietary Exchanges:

1 Starch

4 Meat, very lean



Pyramid Servings:

1 Starch

1 Meat



Nutrients per Serving:

215 Calories

43 Calories from Fat

5 g Fat

1 g Saturated Fat

108 mg Cholesterol

628 mg Sodium

11g Carbohydrate

1 g Dietary Fiber

3 g sugars

29 g Protein



************************************************



Pasta with Broccoli and Shrimp



Ingredients:



1/4 lb Rotelle pasta

1 1/2 tsp Estee Salt-It, divided

1 tbsp + 1 tsp lemon juice, divided

1 lb fresh broccoli, trimmed, cut into bite-sized pieces (4 cups) or 4 cups frozen broccoli florets from a 16- to 20-oz bag

3/4 lb large fresh shrimp, peeled and deveined or 1/2 lb pre-peeled and deveined frozen shrimp

1/2 c Estee Creamy Italian Salad Dressing

1/3 c chopped fresh dill or 1/2 tbsp dried dill

1/2 tsp Estee Fructose

black pepper (to taste)



Directions:



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



Makes 4 Servings.



Dietary Exchanges:

1 Starch

1 Vegetable

2 Meat, very lean



Pyramid Servings:

1 Starch

1 Vegetable

1 Meat



Nutrients per Serving:

186 Calories

17 Calories from Fat

2 g Fat

0 g Saturated Fat

119 mg Cholesterol

245 mg Sodium

24 g Carbohydrate

4 g Dietary Fiber

6 g Sugars

18 g Protein

#15 pupacel

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Postat 07 September 2005 - 04:59 PM

Multumesc dark angel, am crezut ca difera totusi mai mult de un regim low carb dar se pare ca nu e chiar asa. Din cauza sarcinii trebuie totusi sa asigur si un nr de crabs pe zi, asa ca o sa vad eu ce mai fac. Oricum iti multumesc foarte mult pentru ajutor. floare.gif

#16 Yandira

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Postat 09 September 2005 - 04:36 PM

Aici iti transcriu tot ce apare in Sanda Marin despre regim diabetic. Cartea este tiparita in 1941 si e surprinzator sa vezi ce varietati de fructe, legume si vanaturi aveau pe vremea aceea. Eu un situ ce e aia marole de exemplu. Pacat ca nu am scanner ca sa trimit si poze din carte cu un magazín de casnice.

Nu stiu daca tu gasesti acolo faina de gluten, caci vad ca e singura permisa diabeticilor. (Uite ca in 1941 se gasea in Romania!!)



REGIM PENTRU DIABETICI

Felurile de bucate din retetele ce urmeaza contin o minima cantitate de hidrat de carbon. Unele fekuri pot fi consumate mai des si in cantitate mai mare, altele cu masura.

.Aici intervine sfatul medicului care hotareste dupa starea generala a fiecarui bolnav de diabet. Diabeticul trebuie sa-si urmeze regimul cu multa perseverenta. Orice abatere dela regimul indicat, poate aduce o crestere brusca a cantitatii de zahar in sange si urina. Retetele ce urmeaza vor inlesni combinarea menú-urilor zilnice, in conformitate cu prescriptible medicului.

Insistam asupra locului important ce-l au zarzavaturile in regimul diabeticului.Elementele pe care le contin sunt mai usor asimilate decat glucoza si amidonul. Sa se manance legume verzi cat de multe, fierte, de preferinta in aburrí, si chiar crude. Apa in care se fierb legumele e bines a se intrebuinteze la supe. Ea contine substante minerale foarte folositoare organismului. Orice menú trebuie sa cuprinda un fel de legume si o salata verde. Deasemenea, s-a dovedit in timpul din urma ca cea mai mare parte din fructe, consumate cu masura, un numai ca un sunt daunatoare ci ajuta la insanatosire prin vitaminele si substantele minerale ce le contin. Cantitatea de zahar, proportionala cu cea minerala din acelasi fruct, e perfect de bine asimilata de organismul bolnavului.

.--------------------------------





ALIMENTE PERMISE DIABETICULUI



Paine: NUMAI SPECIALA PENTRU DIABETICI, BISCOTURI SAU PAINE DE GLUTEN

Supe: supe de carne si de zarzavat

Oua: in cantitati indicate de doctor

Lapte: dupa indicatii

Pesti si crustacee: orice fel de peste si crustaceu, fiert si prajit, pregatit fara faina

Conserve de carne: sunca limba afumata, carnati pregatiti fara faina.

(Trebuei sa te uiti la ingrediente caci majoritatea carnatilor de hot-dog au faina)

Carne proasapta: orice carne de vita sau de pasare, preucm si rinichi limba inima ficat crecer.

Legume ´proaspete: verdeturi, salate spanac macris, varrza conopida sparanghel dovlecei castraveti patlagele sois, fasole verde tanara, vinete, ardei, ridichi, anghinare, ciuperci. Vad ca un zice de morcov, inseamna ca nu ai voie.



Legume conservate: castraveti murata in Otet, varza acra, masline, preucm si conserve de calitate buna

Branzeturi: toate in cantitate moderata

Fructe: pere, mere portocale, afine, agrise. In cantitati moderate

Condimente: fara sa se abúzese, de toate.

Bauturi: apa minerala (dupa prescriptia medicului). Vinuri care un sunt dulci; limonada fara zahar, reama de fructe, infuzii fara zahar, ceaiu si cafea fara zahar.



ALIMENTE INTERZISE DIABETICULUI



FAINA: obinnuita, sub orice forma

PAINE, afara de cea prescrisa de medic

PASTE FAINOASE

SOSURI CU FAINA: bechamel, rantas

LEGUME USCATE ca: fasole, mazare,linte, bob, cartofi.

PRAJITURI SI ORICE FEL DE DULCIURI pregatite cu faina si zahar

FRUCTE: cele prEa dulcI, fructe uscate, fructe zaharisite

BAUTURI: Vin dulce, sampanie, bere liqueruri, limonada, cidra, cacao, shocolata







RETETE DE DULCIURI



Suflé de vanilie



Se pune intr.-o cratita 3 dl.de lapte cu 30 gr. De unt. Cand incepe sa clocoteasca se adarga 30 gr. Faina de gluten amestecand sa un se faca cocolosi.Se adarga vanilie si se lasa sa raceasca. Se pun pe rand 6 galbenusuri si la urma cele 6 albusuri spuma. Se unge o farfurie de piatra cu unt se toarna compozitia si se coace la foc potrivit.



Sufle de caise



Se fresca 6 galbenusuri cu 3 pastile de zaharina topita intr.-o lindurita de apa. Cand s-au facut ca o crema se adarga 4 linguri de mermelada de caise fara zahar si cele 6 albusuri spuma. Se unge o farfurie de piatra cu unt, se toarna compozitia si se coace 15-20 minute la foc potrivit.



Crema de vanilie la ceasca



Se freAca bine 6 galbenusuri peste care se toarna cu incetul amestecand mereu 3 cesti de lapte clocotit.Se adauga 2 pastile de zaharina topite cu o lindurita de apa fierbinte si o lingura de rom. Se toarna crema in cesti si se pune sa fiarba la Bain Marie in cuptor, intr.-o tava mare plina cu apa. Cestile trebuiesc umplute bine pentru ca crema scade la copt. Apa din tava trebuie sa nu fiarba in clocote mari. Se lasa 25-30 minute.Se lasa sa se raceasca. Deoparte se bat 2 albusuri spuma se amesteca cu 100 gr. De frisca batuta fara zahar si se aseaza cate o lindurita peste fiecare ceasca cu crema. Se serveste rece, de la ghiata.



Prajitura cu branza



Se oparesc 250 gr. migdale, se curata si se piseaza intr.-o piulita de marmora. Se adarga 2 galbenusuri, 2 albusuri spuma, putina coaja de lamaie rasa, o pastila de zaharina topita in apa, precum si un varf de cutit de drojdie, ca sa creasca. Se unge o forma cu unt, se toarna compozitia, se coace 15-20 de minute la foc potrivit. Cand e gata se taie bucati.



Pesmeti de vanilie.



Se fresca bine 4 galbenusuri cu 80 gr. Faina de gluten, jumatate de baton de vanilie si o pastila de zaharina topita intr.-o lindurita de apa fierbinte. Se adarga 4 albusuri batute spuma- Se unge o hartie cu unt, se aseaza in tava. Se pun cu lindurita pesmetii in forma de biscoturi si se coc la foc moale.



Lapte de pasare



Se face reteta normala doar ca se inlocuieste zaharul cu zaharina



Omleta cu mere



Se fresca 6 galbenusuri cu 2 linguri de faina de gluten adaugand si 2 pastile de zaharina topita intr.-o lindurita de apa fierbinte. Deoparte se bat cele 6 albusuri spuma, se amesteca cu galbenusurile frecate crema. Se unge o tava lunga cu unt, se toarna compozitia si se coace la cuptor 15-20 minute. Cand e gata se rastoarna pe un servet ud. Intre timp se curata de coaje 4-5 mere, se indeparteaza mijlocul cu samburii si se taie felii. Se pun intr.-o cratita cu putin unt, tinandu-le pe masina pana incep sa se moaie. Se intind pe omleta cat e aceasta inca fierbinte si se face sul.



Mere prajite in aluat



Se curata 3-4 mere tari, de marime mijlocie si nu prea coapte. Se scobesc putin la mijloc cu un cutit foarte subtire ca sa scoatem samburii si se taie felii de 1 cm. grosime. Se pune intr.-un castron se toarna o lingura de sare si 2 pastile de zaharina topita cu o lingurita de apa fierbinte. Deoparte se amesteca 2 galbenusuri de ou cu jumate de ceasca de lapte si 2 linguri de faina de gluten. Se bate bine adaugand la urma cele 2 albusuri spuma. Se scurg feliile de mere se moaie in aluat si se prajesc in unt pe o parte si pe alta. Se servesc fierbinti.



Poti manca orice salate pregatite cu reama de lamaie , o lindura de ulei sare piper tarjon si patrunjel verde tocat. Se poate adarga si un galbenus crud care se fresca cu lamaia si untdelemnul. Aici zice: la fel se pregateste salata verde, salata de marole, papadie, andive, salata creata



NU TI-AM PUS RETETE DE MANCARURI CACI TOATE SANT LA FEL: fierte sau prajite, fripturi la tava sau la gratar, si apoi cu sos de unt si ce mai vrei. Sant itnerzise toate sosurile cu faina de orice fel. Sper sa-ti serveasca. Aici multa lume crede ca scortisoara e buna la diabet. Incearca si tu. sa folosesti multa scortisoara. Ei beau ceai de scortisoara.

#17 pupacel

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Postat 09 September 2005 - 05:44 PM

Cam multe restrictii in cartea Sandei, asta e. Intre timp am fost la nenea dr, la nutritionist, plus ca trebuie sa imi iua sange zilnic de 4 ori. Oricum au facut niste meniuri pentru diabetici. paine imi dau voie dar numai in cantitati mici si neagra neaparat, cartof doar cate unul mic, fasole doar cate 1/2 ceasca si cam atat. lapte am voie ca sunt gravida, dulciuri si de alea am voie dar numei din acelea indulcite cu splenda sau mai stiu eu ce nutra-sweet. Asta e , dupa sarcina s-ar putea sa dispara complet diabetul, mai ales ca eu nu am avut asa ceva la inceputul sarcinii. Daca tin totul sub control am mari sanse sa nu mai am nimic dupa ce nasc. Sa imi tineti pumnii icon_razz.gif



Oricum multumesc tuturor pentru retete floare.gif

#18 Yandira

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Postat 12 September 2005 - 03:58 PM

Am sa-ti tin pumnii si o sa iesi din asta, caci asa e, sarcinile dau probleme uneori. La fel ca si tensiunea care creste la multe persoane in timpul sarcinii si apoi reintra in normal tot restul vietii. Tu fa tot ce-ti zice doctorul. Mai bine sa suferi o luna doua decat o viata intraga. Iti doresc ca totul sa se rezolve cu "foarte bine"

#19 pupacel

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Postat 12 September 2005 - 05:47 PM

Multumesc mult pentru incurajari. Oricum am inceput un regim destul de strict si sper sa reusesc.

#20 Munteanu_20159

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Postat 13 September 2005 - 11:44 AM

Pupacel, iti tinem pumnii!! icon_bounce.gif Hai ca nu mai este mult si scapi de diabetul asta!! Mmmmuahhhh...



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