Thursday's Feature Recipes- Diabetic and Low Fat

[Dee]

1. APPLE CRISP

 

Sliced apples, enough to fill 9-inch

square baking dish 3/4 full

2 T. flour

Sugar substitute to equal 1 cup sugar

Cinnamon

 

Topping

1/2 C. flour

1/2 C. quick oatmeal

1/4 C. margarine

1 tsp. baking soda

 

Preheat oven to 400ºF.

 

Place apples, flour sugar substitute and a sprinkle of cinnamon in 9-inch square cake pan.

 

Mix topping ingredients together like a pie crust and add to apples.

 

Bake for 15 minutes, then reduce oven temperature to 350ºF and continue baking for 40 to 50 minutes.

 

NOTE: Directions for substituting sweetener for sugar are on the box.

 

 

 

2. BUTTERCREAM FROSTING

 

1/2 C. water

2 T. instant nonfat dry milk

21/2 T. all-purpose flour

1/2 C. margarine (at room temperature)

10 (1 gr) packs Equal sugar substitute

1/2 tsp. vanilla, lemon or other flavoring

 

Combine water, dry milk and flour. Stir until smooth. Cook, stirring constantly, over medium heat until thick and smooth or in microwave on HIGH for 2 minutes, stirring every three seconds. Place container in cool water and stir until cool. Set aside.

 

Cream margarine and sugar substitute together until light and fluffy. Add cooled sauce, 1 tablespoon at a time while beating at medium speed of electric mixer. Add vanilla extract or other flavoring and beat on high until light and fluffy. Refrigerate until used.

 

Use 1 tablespoon per portion. Return to room temperature before spreading on a cooled cake. Yields 20 servings.

 

Diabetic exchange: 1 fat

 

 

3. BROWNIES

 

1/2 C. light margarine

2 (1 oz.) squares unsweetened chocolate

2/3 C. granulated sugar

2 large eggs

3 T. skim milk

1 tsp. vanilla extract

1 C. all-purpose flour

1 1/4 tsp. Sweet 'N Low®

1/4 tsp. baking soda

1/8 tsp. salt

1/4 C. chopped walnuts or pecans (optional)

 

Preheat oven to 350°F.

 

In a medium saucepan melt margarine and chocolate over low heat. Remove from heat and beat in sugar, eggs, milk and vanilla extract until well combined. Stir in flour, Sweet 'N Low, baking soda and salt. Fold in nuts

 

Spread batter into an 8-inch square baking pan sprayed with nonstick vegetable cooking spray. Bake 20 minutes or until a wooden pick inserted in the center comes out clean. Cool on a wire rack before cutting into squares. Makes 16 servings

 

Per serving: 133 calories, 3 g protein, 17 g carbohydrate, 7 g fat (2 g

saturated fat), 27 mg cholesterol, 113 mg sodium

 

Diabetic exchanges: 1 starch/bread, 1 1/2 fat

 

 

4. CHEWY PINEAPPLE PECAN SQUARES

 

Source: Cinnamon Hearts - The Art of Living A Winning Diabetic Lifestyle

 

1 C. unbleached flour

1 C. whole wheat flour

1 C. brown sugar

1/2 C. Imperial, 30% less fat margarine

1/2 C. toasted, chopped pecans

1 tsp. ground cinnamon

1 tsp. baking soda

1/4 tsp. salt

1 egg

1 tsp. pure vanilla extract

8 oz. crushed pineapple in juice, drained

1/2 C. nonfat vanilla yogurt

1/4 C. light sour cream

 

Preheat oven to 350ºF.

 

Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.

 

Press 2 cups of flour mixture onto bottom of 13 x 9-inch baking pan which has been sprayed with vegetable coating.

 

Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.

 

Pour batter evenly over pressed flour mixture in pan. Bake for 40 minutes or until batter pulls away from sides of pan.

 

Cool slightly before cutting. Yields 24 squares.

 

Nutritional Information per serving: 164 cal; 4g fat; 31g carb; 2g pro; 6mg chol; 133mg sodium.

 

Diabetic Exchanges: 1 Bread/Starch; 1 Fat

 

 

5. CONFECTIONERS' SUGAR REPLACEMENT

 

2 C. nonfat dry milk powder

2 C. cornstarch

1 C. granulated sugar replacement

 

Combine all ingredients in food processor or blender. Whip until well blended and powdered. Yields 4 cups.

 

 

6. CREAM CHEESE FROSTING

 

1 1/2 C. light cream cheese

1 1/2 T. margarine, softened

14 to 16 packets Equal

2 tsp. vanilla extract

1 to 2 T. skim milk to thin frosting

 

Beat together cream cheese and margarine. Then stir in sweetener and milk until mixture is moistened. Beat until smooth and spread on cake. Makes enough frosting for 2 (9-inch) round cake layers.

 

 

7. CREAM CHEESE FUDGE

 

16 oz. cream cheese, softened

2 (1 oz.) squares unsweetened chocolate

1/2 C. sugar substitute (Splenda)

1 tsp. vanilla extract

1/2 C. chopped pecans

 

In a small mixing bowl, beat the cream cheese, chocolate, sweetener and vanilla extract until smooth. Stir in pecans. Pour into 8-inch square baking pan lined with foil. Cover and refrigerate overnight.

 

Cut into 16 squares. Serve chilled.

 

 

8. DREAMSICLE DELIGHT PIE

 

8 oz. fat-free cream cheese

Dash of vanilla extract

1 large container frozen light topping (at least 12 ounces)

1 small box sugar-free orange gelatin

1 small can pineapple tidbits, drained

1 small can mandarin orange slices, drained

1 low-fat graham cracker crust

 

Cream together two-thirds of the container of frozen topping with fat-free cream cheese. Blend until smooth. Add vanilla extract and mix. Sprinkle envelope of sugar-free orange gelatin over mixture and blend.

 

When completely smooth and creamy, fold in pineapple and mandarin orange slices. Put mixture into pie shell and refrigerate for several hours. Top with remainder of thawed frozen topping and serve. Serves 8.

 

Variations

Lime or lemon gelatin could be used instead of orange gelatin.

 

Exchanges: 1 bread, 1 meat

 

 

9. HEARTY MACARONI SALAD

 

2 C. cubed cooked ham or chicken

4 C. cooked elbow macaroni

1 C. frozen cooked small shrimp, thawed

1 celery rib, chopped

1/4 C. chopped onion

1/4 C. chopped green pepper

1/4 C. chopped sweet red pepper

1/2 C. shredded Cheddar cheese

 

In a bowl, combine all the above ingredients.

 

Dressing

1/3 C. sour cream

1/3 C. mayonnaise

4 tsp. vinegar

1 tsp. snipped fresh dill OR 1/4 tsp. dill weed

1/2 tsp. salt (optional)

1/4 tsp. pepper

1/4 tsp. sugar

 

Combine all ingredients until blended. Pour over salad and toss to coat. Cover and chill for several hours before serving. Serves 8.

 

Nutritional Analysis: One 3/4 cup serving (prepared with chicken, reduced-fat cheese and nonfat sour cream and without salt) equals: 188 calories, 136 mg. sodium, 49 mg cholesterol, 14 gm carbohydrate, 12 gm protein, 9 gm fat

 

Diabetic Exchanges: 1 1/2 meat, 1 starch, 1/2 fat

 

 

10. ITALIAN CHICKEN

 

4 boneless skinless chicken breast halves

1 (14 1/2 oz.) can Italian stewed tomatoes

1 (4 oz.) can mushroom stems and pieces, drained

1/2 tsp. dried basil

1/4 tsp. garlic powder

1 T. cornstarch

1/3 C. cold water

Hot cooked spaghetti

 

In a large skillet coated with nonstick cooking spray; cook chicken for 5 to 6 minutes on each side or until the juices run clear.

 

Meanwhile, in a saucepan over medium heat, bring tomatoes, mushrooms, basil and garlic powder to a boil.

 

Combine cornstarch and water; add to tomato mixture. Return to a boil; cook and stir for 2 minutes. Serve chicken over spaghetti, top with tomato sauce. Serves 4.

 

Nutritional Analysis: One serving (prepared with no-salt-added stewed tomatoes and calculated without spaghetti) equals: 177 calories , 178 mg sodium, 73 mg cholesterol, 7 gm carbohydrate, 28 gm protein, 3 gm fat

 

Diabetic Exchange: 3 very lean meat, 2 vegetables

 

 

11. LEMON CHICKEN AND RICE

 

1 lb. boneless, skinless chicken breasts, cut into strips

1 medium onion, chopped

1 large carrot, thinly sliced

2 garlic cloves, minced

2 T. butter or margarine

2 T. cornstarch

1 (14 1/2 oz.) can chicken broth

2 T. lemon juice

1/2 tsp. salt, optional

1 1/2 C. uncooked instant rice

1 C. frozen peas

 

In a skillet, cook the first 4 ingredients in butter for 5 to 7 minutes or until chicken is no longer pink. In a bowl combine cornstarch, broth, lemon juice and salt if desired until smooth. Add to skillet and bring to a boil.

 

Cook and stir for 2 minutes or until thickened. Add rice and peas. Remove from the heat; cover and let stand for 5 minutes. Serves 6.

 

Nutritional Analysis: One serving (prepared with reduced-fat margarine and low sodium chicken broth and w/o salt) equals: 235 calories, 156 mg sodium, 43 mg cholesterol, 27 gm carbohydrate, 20 gm protein, 5 gm fat

 

Diabetic Exchanges: 2 lean meat, 1 1/2 starch. 1 vegetable

 

 

12. ZERO SALAD DRESSING

 

Source: old American Diabetes Association Cookbook

 

1/2 C. tomato juice (or V8)

2 T. lemon juice or vinegar

1 T. minced onion

1/8 tsp. salt

1/8 tsp. oregano

Dash of pepper

Dash of garlic powder

 

Combine all ingredients in jar with tightly fitted top, and refrigerate for several hours before serving.

This is great.

 

 

13. TURKEY BOW TIE SKILLET

 

1/2 lb. ground turkey breast

1 1/2 tsp. vegetable oil

3/4 C. chopped celery

1/2 C. chopped onion

1/2 C. chopped green pepper

1 garlic clove, minced

1 (14 1/2 oz.) can chicken broth

2 C. uncooked bow-tie pasta

1 (14 1/2 oz.) can stewed tomatoes

1 T. vinegar

3/4 tsp. sugar

1/2 tsp. chili powder

1/2 tsp. garlic salt, optional

2 T. grated Parmesan cheese

1 T. minced fresh parsley

 

In a large skillet or Dutch oven, brown turkey in oil. Add celery, onion, green pepper and garlic; cook until vegetables are tender. Remove turkey and vegetables with a slotted spoon and keep warm.

 

Add broth to the pan; bring to a boil. Add pasta; cook for 10 minutes or until tender. Reduce heat; stir in tomatoes, vinegar, sugar, chili powder, garlic salt if desired and turkey mixture. Simmer for 10 minutes or until heated through. Sprinkle with Parmesan cheese and parsley. Serves 6.

 

Nutritional Analysis: One (1-cup) serving (prepared with low-sodium broth and no-salt-added tomatoes and without garlic salt) equals: 208 calories, 128 sodium, 22 mg cholesterol, 30 gm carbohydrate, 15 gm protein, 3 gm fat

 

Diabetic Exchanges: 2 starch, 1 meat

 

14. SUGARLESS PUMPKIN PIE

 

1 (9-inch) baked pie shell

2 small boxes sugar-free instant vanilla pudding

2 C. milk

2 C. plain canned pumpkin (not pumpkin pie mixture)

1/4 tsp. nutmeg

1/4 tsp. ginger

1/2 tsp. cinnamon

 

Blend all ingredients in blender until smooth. Pour into baked pie shell and chill until ready to use.

 

 

15. SUGAR FREE LOW FAT STRAWBERRY BANANA CHEESECAKE

 

1 pkg. low fat cream cheese

1 pkg. sugar free strawberry-banana gelatin

2 C. sugar free low fat whipped topping

Fresh strawberries

Fresh bananas, peeled and sliced

1 graham cracker crust made with any granulated

diabetic sweetener

 

Dissolve gelatin with 1/2 cup boiling water. Mix into cream cheese until smooth. Fold the whipped topping into this mix.

 

Cut the strawberries and bananas lengthwise, so that cut edges are flat. Line the bottom of crust with the fruit. Cover with the cheesecake mix. You can add another layer of fruit in the middle if you like.

 

Top with fresh strawberries and bananas quartered.

 

Refrigerate until set.

 

 

16. SUGAR FREE FUDGESICLES

 

1 small box sugar-free instant chocolate pudding

1/3 C. fructose

1/2 C. evaporated milk

2 C. whole milk

 

In a medium bowl, stir together dry pudding mix and fructose. Pour in both milks and whisk briskly, until well blended. Pour mixture into popsicle molds and freeze until firm. Yields 6.

 

 

17. SAGE POT ROAST

 

Source: Taste of Home Magazine - December/January 1994

 

1 (5 lb.) lean boneless beef chuck roast

1 T. cooking oil

2 tsp. rubbed dried sage

1/2 tsp. salt (optional)

1/4 tsp. pepper

1 C. beef broth

6 medium red potatoes, cut in half

4 carrots, cut into 2-inch pieces

2 medium onions, quartered

5 tsp. cornstarch

1/4 C. water

 

In a Dutch oven, brown roast on both sides in oil. Season with sage, salt and pepper. Add beef broth. Cover and bake at 325ºF for 2 1/2 hours.

 

Add potatoes, carrots and onions. Cover and bake 1 hour longer or until the meat is tender and vegetables are cooked.

 

Remove roast and vegetables to a serving platter and keep warm.

 

Combine cornstarch and water; stir into pan juices. Cook until thickened and bubbly. Serve with the roast.

 

Diabetic Exchanges: One serving (prepared with low-sodium beef broth and without added salt) equals 3 lean meat, 1 starch, 1 vegetable

 

301 calories, 59 mg sodium, 82 mg cholesterol, 16 gm carbohydrate, 27 gm protein, 14 gm fat

 

 

18. ROASTED CHICKEN WITH SAGE DRESSING

 

Source: Taste of Home Magazine - December/January 1994

 

2 C. unseasoned dry bread cubes

1/2 C. chopped onion

1/4 C. chopped fresh parsley

3 T. chopped fresh sage

1 egg, beaten

3/4 C. chicken broth

1 (3 to 4 lb.) roasting chicken

Melted butter or margarine (optional)

 

In a large bowl, combine bread cubes, onion, parsley, sage and the egg. Add enough broth until stuffing is moistened and holds together. Stuff loosely into chicken. Fasten with skewers to close. Place with breast side up on a shallow rack in roasting pan. Brush with butter if desired. Bake, uncovered, at 375ºF for 1 3/4 to 2 1/4 hours or until juices run clear. Baste several times with pan juices or butter.

 

Prepare gravy if desired.

 

Diabetic Exchanges: One serving (prepared with egg substitute and low-sodium chicken broth, without butter or margarine, and skin removed after baking) equals 4 lean meat, 2 starch, 1 vegetable

 

359 calories, 128 mg sodium, 85 mg cholesterol, 26 gm carbohydrate, 42 gm protein, 8 gm fat

 

19. ONE-POT DINNER

 

1/2 lb. lean ground beef

1 medium onion, chopped

1 C. chopped celery

3/4 C. chopped green pepper

2 tsp. Worcestershire sauce

1 tsp. salt (optional)

1/2 tsp. dried basil

1/4 tsp. pepper

2 C. uncooked no-yolk medium egg noodles

1 (16 oz.) can kidney beans, rinsed and drained

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

3/4 C. water

1 low-sodium beef bouillon cube

 

In a large saucepan or skillet, cook meat until no longer pink; drain. Add onion, celery and green pepper; cook for 5 minutes or until vegetables are crisp-tender. Add Worcestershire sauce, salt, if desired, basil and pepper. Stir in noodles, beans, tomatoes, water and bouillon. Bring to a boil. Reduce heat; cover and simmer for 20 minutes or until noodles are tender, stirring occasionally. Serves 5.

 

Nutritional Analysis: One 1-cup serving (prepared with lean ground beef, no-yolk egg noodles, no salt-added tomatoes, and low-sodium bouillon and without salt) equals: 282 calories, 91 mg sodium, 29 mg cholesterol, 39 gm carbohydrate, 19 gm protein, 5 gm fat

 

Diabetic Exchanges: 2 1/2 starch, 1 meat, 1 vegetable

 

 

20. OVEN FRIED CHICKEN

 

Diabetic Exchanges: 4 very lean meat, 1 starch

 

1 1/2 C. instant nonfat dry milk powder

1 T. paprika

2 tsp. poultry seasoning

1/4 tsp. pepper

4 boneless skinless chicken breast halves* (1 pound)

 

Combine the first four ingredients in a large resealable plastic bag. Add chicken, one piece at a time, and shake to coat. Place in an 8-inch square baking pan that has been coated with nonstick cooking spray. Bake, uncovered, at 350ºF for 30 minutes or until juices run clear.

 

* Pork chops may be substituted for the chicken. Bake for 1 hour or until a meat thermometer reads 160ºF to 170ºF.

 

21. OVEN SWISS STEAK

 

1 (2 lb.) boneless round steak (1/2 inch thick)

1/4 tsp. pepper

1 medium onion, thinly sliced

1 (4 oz.) can mushroom stems and pieces, drained

1 (8 oz.) can no-salt-added tomato sauce

Hot cooked noodles

 

Preheat oven to 325ºF.

 

Trim beef; cut into serving-size pieces. Place in a greased 13 x 9-inch baking dish. Sprinkle with pepper. Top with onion, mushrooms and tomato sauce.

 

Cover and bake for 1 3/4 to 2 hours or until meat is tender. Serve over noodles. Serves 8.

 

Nutritional Analysis: one serving (Calculated w/o noodles) equals 209 calories, 112 mg sodium, 68 mg cholesterol, 4 gm carbohydrate, 26 gm protein, 10 gm fat.

 

Diabetic Exchanges: 3 lean meat, 1 vegetable.

 

 

22. PEANUT BUTTER COOKIES

 

1/4 C. margarine, softened

1 C. creamy style peanut butter

1/4 C. egg substitute

2 T. honey

1/2 tsp. vanilla extract

1 C. SPLENDA® Granular

1 1/2 C. all-purpose flour

1/2 tsp. baking soda

1/2 tsp. salt

 

Preheat oven to 350°F.

 

In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.

 

Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.

 

Add SPLENDA and beat on medium speed until well blended, approximately 30 seconds.

 

In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.

 

Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack. Serving size: 2 cookies. Makes 24 cookies.

 

Nutrients Per Serving: Serving Size 0.9 oz. (25g) (2 cookies); Calories 140; Carbohydrates 9g; Protein 3g; Dietary Fiber 1g; Total Fat 11g; Saturated Fat 2g; Cholesterol 0mg; Sodium 110mg

 

Diabetic Exchanges: Starch 1/2; Fat 2

 

 

23. ORANGE-TOPPED CHOPS

 

6 (1/2-inch thick) pork chops

1 T. vegetable oil

1 (11 oz.) can mandarin oranges, drained

1/2 tsp. ground cloves

Pepper, to taste

 

In a skillet, brown pork chops on both sides in oil. Top with oranges; sprinkle with cloves and pepper. cover and simmer for 35 minutes or until meat juices run clear. Serves 6.

 

Nutritional Analysis: One serving equals 167 calories, 39 mg sodium, 52 mg cholesterol, 6 gm carbohydrate, 11 gm protein, 7 gm fat

 

Diabetic Exchanges: 2 lean meat, 1/2 fruit, 1/2 fat

 

 

24. OATMEAL CHOCOLATE CHIP COOKIES

 

Source: Diabetes Management Magazine.

 

1/3 C. margarine, softened

1/2 C. firmly packed brown sugar

1 egg

3 tsp. vanilla extract

3/4 C. all-purpose flour

1/2 tsp. baking soda

1/4 tsp. salt

3/4 C. quick cooking rolled oats

1/3 C. semisweet chocolate chips

 

Preheat oven to 375ºF.

 

Beat margarine at medium speed with an electric mixer until light and fluffy; gradually add brown sugar and beat well. Add egg and vanilla, beating well.

 

Combine flour, baking soda and salt. Gradually add flour mixture to margarine mixture, mixing well. Stir in oats and chocolate chips.

 

Coat cookie sheets with cooking spray. Using 2 teaspoons, drop dough onto cookie sheets, leaving about 2 inches between each cookie. Portion the dough so that you make about 3 dozen cookies. Bake 10 minutes or until light brown. Store in airtight container. Yields 3 dozen cookies.

 

Serving size: 2 cookies. Exch:1 starch, 1/2 fat, 1 carbs

 

Nutr. Info per serv: Cal: 101, Carb: 14g, Prot: 1g, Fat: 4g, Sat. Fat: 1g, Sod 120mg, Fiber: 1g

 

 

25. CHICKEN AND DUMPLINGS

 

1 (1 1/2 lb.) chicken

1 1/2 C. water

1/4 tsp. salt

1/2 stalk celery

1/4 C. onion

 

Disjoint chicken and remove skin; place in large pan. Add water, salt, celery and onion; simmer 1 to 2 hours or until meat is tender.

 

Remove chicken from bone; return chicken to chicken stock. Bring chicken and stock to a boil; add Rolled Dumplings. Cover and boil gently for 8 to 10 minutes.

 

Rolled Dumplings

1 C. all-purpose flour

1 tsp. baking powder

1/2 tsp. salt

1 T. shortening

1/2 C. skim milk

 

Combine flour, baking powder and salt. Cut in shortening. Add milk to make a stiff dough. Roll dough out to about 1/8 inch thickness and cut into 1-inch strips, squares or diamonds.

 

Each serving: 3/4 cup - may be exchanged for 2 medium fat meat, 1 starch