A2ZRecipes.net

Good morning and welcome to your Wednesday edition of A to Z Recipes Newsletter. I have an unusual but, I believe, informative issue for you today. I hope you take the time to look through it before letting the topic chase you away!

I have two close friends and one relative who recently were diagnosed with Type 2 Diabetes. They are realizing, quickly, that you cannot continue to do things the way you always have, and still achieve and maintain good health. The same goes for weight loss. Even I know, regardless of what I would like to think, a sedentary lifestyle and unaltered eating habits will not change my bathroom scale or jeans size. In order to effect positive change, one must become educated and take positive steps. I spent some time at the library, and in my own books, and checking out information available on the internet, for materials to share with you here. Mainly I have collected recipes which are good for most anyone. I've tucked in something to make you think and laugh, as well.

This has been mentioned before but it bears repeating: I am an expert at nothing. I have a few readers who consider themselves experts at many things, including today's topic. That said, we will be sharing recipes today that are healthy (according to real experts) and definitely more healthy than our usual fare. You may have friends and family who have diabetes. Just about everyone we know (myself included) wants to lose weight. Whether you have a medical condition or want to lose weight (or neither... the recipes in this issue are great!), you should find something pleasing here today. Please, confer with real professionals for your particular concerns. Oh, a postscript to the self-acclaimed experts.... spare me this time, okay? I did not write the information or recipes in this issue; I merely collected it for sharing.

We'll see you here again on Sunday, God willing.

Psst!

Please tell ten friends to tell ten today! The Breast Cancer site is having trouble getting enough people to click on their site daily to meet their quota of donating at least one free mammogram a day to an underprivileged woman.

It takes less than a minute to go to their site and click on "donating a mammogram" for free (pink window in the middle).

This doesn't cost you a thing. Their corporate sponsors/advertisers use the number of daily visits to donate mammograms in exchange for advertising. Here's the web site! Pass it along to people you know.

http://www.thebreastcancersite.com/

ELEPHANT STEW

1 Elephant, Medium size,
2 rabbits (optional),
gravy. 

Cut elephant into bite size pieces and cover with gravy. 
Cook over kerosene fire for about 4 weeks at 465 degrees F. 
This elephant serves 3,800 adults and 35 children. 
If more are expected, two rabbits may be added. 
Do this only if absolute necessary, as most people do not like to find a hare in their stew.

Maggie sez: I don't think elephant is on our healthy diet plan!

Listen With Your Heart

Shared by Treva, Eastern, TN

The story is told of a woman who during the war went to live with her husband in camp on the Mojave Desert. She simply hated the place; the heat was almost unbearable, 125 degrees in the shade, the wind blew incessantly, and there was sand--sand everywhere. Finally in desperation, she wrote her parents in Ohio that she couldn't stand it another minute and was coming home.

Quickly came the reply by airmail from her father--just the two familiar lines: 

"Two men looked out from prison bars . . . one saw the mud, the other saw stars."

The daughter did some real thinking, not only with the intellect, but also with her heart. She decided to stick to her post. She made friends with the natives, learned to love the country, and eventually wrote a book about it. 

The desert hadn't changed, but her attitude had. Because she listened with her heart to the words her father sent, a whole New World opened up to her. 

~Author Unknown~

Meal Planning 101 
Amy Campbell

As a dietitian and diabetes educator, some of the comments I’ve repeatedly heard from many people with diabetes over the years are "I need a diabetic diet" and "I can't figure out those exchanges. Just tell me what to eat." It's true that meal planning can be challenging when you have diabetes. The good news, though, is that meal planning has changed quite a bit over the years. In fact, there's no such thing as a "diabetic diet" anymore. The best "diet" for you is one that is flexible enough to fit in with your lifestyle and help you control your blood glucose levels. In fact, there are many different ways to help you eat and manage your diabetes at the same time. This week, we’ll explore a couple of different meal planning methods that are available. Next week, we’ll look at some more. 

If you're a history buff, you might be interested to know that before insulin was discovered in 1921, the only way to "treat" diabetes was essentially by starvation. People with Type 1 diabetes were fed diets that were very low in calories, high in fat, and contained very little carbohydrate. Later, in 1950, the American Diabetes Association introduced the exchange system. The exchange system is still used today, although other meal planning methods, such as carbohydrate counting, have become more popular. 

The exchange system is a meal planning method that divides foods into six different groups: starches/breads, fruit, milk, vegetables, meat/protein and fat. The foods in each group have specific portion sizes, and are all similar in calories, carbohydrate, protein and fat. You can "exchange" a food on the list for another food on the same list. For example, instead of eating 1 slice of bread, you can eat 1/3 cup cooked rice. Your dietitian figures out how many exchanges (also called "servings" or "choices") you should aim for from each food group for each meal and snack. The number of exchanges you need is based, in part, on your calorie needs, activity level and eating style. While some people find the concept of "exchanging" to be confusing, this meal planning approach is actually pretty helpful and flexible once you get the hang of it. 

Another meal planning approach that is well suited for people new to diabetes is called the plate method. No complicated lists or counting is needed. All you need is your plate! First, start off with a 9-inch dinner plate. Fill half your plate with non-starchy vegetables, such as broccoli, green beans, carrots, summer squash, or salad. Then, in one quarter of the plate, put 3 to 4 ounces of lean protein (poultry, fish, lean meat). Fill the other quarter with a carbohydrate food, such as brown rice, whole grain pasta, or a small baked potato. Supplement your meal with either an 8 ounce glass of skim or lowfat milk or a small piece of fruit, as well as 1 to 2 teaspoons of a heart healthy fat (tub margarine, olive oil or salad dressing), and there's your meal! Pretty easy, right? The Plate Method is great for people with diabetes, but is also useful for anyone trying to control portions. 

Talk with your dietitian if you're interested in learning more about either the exchange system or the plate method. 

Source: Diabetes Self Management
http://www.diabetesselfmanagement.com/blog/

Stocking the Pantry for Quick Meals

The following is a list of food to keep on hand for cooking for someone just diagnosed with diabetes. Cooking for someone with diabetes, whether yourself or someone else, is really just a commitment to cooking healthy on a day-to-day basis. When your pantry is properly stocked, quick meals are a snap as you only have to shop the perimeter of your store for the fresh ingredients - meat , poultry, fish or seafood; fresh fruits and vegetables; and dairy products.

Here's a no-stress shopping list for your staples.

Canned goods (reduced-sodium, low-fat)

Beans: black, cannellini, garbanzo (chick peas), kidney, navy, pinto, and white
Beef broth
Chicken broth
Vegetable broth
Evaporated skim milk
Tomato sauce
Tomato paste
Tomatoes: crushed, diced, and whole
Tuna and salmon, packed in water

Beans, Legumes, Grains, Pasta, and Rice

Dried beans: black, cannellini, chick peas, navy, pinto and white, black-eyed Legumes: black-eyes peas, split peas, brown and red lentils Couscous
Instant polenta or stone-ground cornmeal
Pasta: angel hair, farfalle (bow-tie), fettuccine, lasagna, linguine, penne, Oriental rice sticks, rotelle, spaghetti, and ziti
Rice: Arborio, basmati, brown, long-grain, quick-cooking, and wild

Oils/Fats

Cooking sprays: olive, refrigerated butter-flavored, and canola
Oils: canola, olive, and dark sesame

Condiments & Miscellaneous

Artificial sweeteners
Asian chile sauce
Baking powder and baking soda
Capers
Cocoa powder
Cornstarch
Cream of tartar
Dried chiles
Dried mushrooms
Dry bread crumbs (unseasoned)
Extracts: almond, lemon, pure vanilla 
Flours: all-purpose and whole-wheat
Hoisin sauce
Honey
Ketchup (low-sodium)
Light maple syrup
Molasses
Mustard: Dijon and yellow mustard
Natural peanut butter
Fat-free and reduced-fat salad dressings
Rolled oats
Salsa
Sugar and brown sugar
Sugar-free and unflavored gelatin
Sun-dried tomatoes (dry-packed)
Low-sodium soy sauce
Spreadable fruit preserves
Vinegar: balsamic, red wine, and white wine
Worcestershire sauce (low-sodium)

Seasonings

Cajun blend
Chili powder
Chili seasoning mix
Cinnamon
Cloves
Crushed red pepper flakes
Ground Cumin
Curry powder
Ginger
Dried herbs: basil, bay leaves, dill weed, oregano, rosemary, sage, saffron, tarragon, and thyme
Garlic powder and garlic salt
Italian seasoning mix
Mexican seasoning mix
Paprika
Poppy seeds
Pepper
Salt and kosher salt
Taco seasoning mix (low-sodium)

For the freezer

Boneless, skinless chicken breasts
Egg substitute
Frozen corn kernels
Frozen unsweetened fruits and berries
Fruit juice concentrate
Frozen filo dough
Frozen puff pastry sheets
Unsalted butter

So get stocked up and you'll find you're spending very little time at the supermarket.


For Quick Cooking, Nothing Beats Chicken for Taste and Ease, AND September is National Chicken Month

Chicken and turkey are significantly lower in calories and saturated fat than red meat. For example, a 3-ounce (90 g) portion of roasted boneless and skinless chicken breast contains 161 calories and 1 gram of saturated fat, as compared to 351 calories and 12 grams of saturated fat for an equal portion of cooked lean roast beef.
As the person who daily prepares the meals for yourself and your family, you're likely thinking, "Chicken, again, how boring!" But as we've often demonstrated in hospital cooking classes for people with diabetes and heart disease, chicken can be the basis of a quick, nourishing meal that comes in an infinite variety of flavors. For convenience, we keep skinless boneless chicken breasts, pounded flat, in the freezer for impromptu dinners. With the help of a grill or broiler, we can have an interesting entree on the table in a matter of minutes and there's no excuse about having forgotten "to take the meat out of the freezer" as there's no need to thaw the chicken breasts before cooking. Frozen boneless breasts, pounded to 1/2-inch (1.25 cm) thickness will grill or broil to perfection in about 5 minutes per side, turning once. If not frozen, decrease cooking time by about 1 minute per side.

While the chicken is grilling, we prepare an interesting accompaniment--sauce, relish, salsa, chutney, topping for the chicken. Toss a big salad and slice some fruit for dessert. Dinner's ready in 20 to 30 minutes.

Now in honor of National Chicken Month, we offer some of our favorite ways to serve a grilled 3-ounce (90 g) grilled boneless, skinless chicken breast half (3 low fat protein exchanges):

Dijon Sauce: Coarsely grate 1 small onion; combine with 2 minced cloves of garlic, 2 tablespoons (30 ml) Dijon mustard, and 1 cup (230 g) plain nonfat yogurt. Spoon onto 4 grilled chicken breast halves. Sauce has 7 grams of carbohydrate and equals 1/2 carbohydrate (nonfat milk exchange).

Grilled Tomatoes: Lightly spray 4 plum tomatoes with olive oil cooking spray. Grill for 3 minutes per side, turning once. Lightly sprinkle each with some crushed dried rosemary and crushed fennel seed. Sprinkle with a little balsamic vinegar and serve alongside 4 grilled chicken breast halves. A Grilled Tomato has 5 grams of carbohydrate and equals 1 vegetable exchange.

Roasted Red Pepper Pesto: In a food processor or blender, combine 2 large, well-rinsed roasted peppers (they come in a jar in a salt brine) with a clove or two of garlic. While the motor is running, add 1 tablespoon (15 ml) olive oil, 1/4 teaspoon (1.25 ml) ground cumin, and 1/8 teaspoon (0.6 ml) cayenne pepper. Process until smooth. Stir in 2 tablespoons (29 g) fat-free sour cream. Spoon sauce over 4 grilled chicken breast halves. Pesto provides 8 grams of carbohydrate and 4 grams of fat, equaling 1 vegetable and 1 fat exchange.

Zesty Barbecue Sauce: In a small saucepan, saut? 1/2 cup (80 g) chopped onion and 1 minced clove of garlic in 2 teaspoons (10 ml) olive oil until onion is limp. Stir in 6 tablespoons (90 ml) low-sodium tomato paste, 1/2 cup (120 ml) unsweetened apple juice, 1 tablespoon (15 ml) balsamic vinegar, 2 teaspoons (10 ml) Worcestershire sauce, 1/2 tablespoon (7.5 ml) chili powder, 1/4 teaspoon (1.25 ml) dry mustard, and freshly ground pepper to taste. Cover and simmer for 10 minutes. Spoon sauce over 4 grilled chicken breast halves. Sauce provides 12 grams of carbohydrate and equals 2 vegetable exchanges.

Melon Salsa: In a bowl, combine 1 peeled and finely chopped navel orange, 3/4 cup (120 g) of finely chopped cantaloupe, 1/2 cup (80 g) finely chopped red onion, 1 seeded and minced jalape?o chile pepper, 1/3 cup (19 g) minced cilantro, and 1 teaspoon (5 ml) olive oil. Spoon over 4 grilled chicken breast halves. Salsa adds 12 grams of carbohydrate and equals 1 carbohydrate (fruit) exchange.

Some other thoughts on grilled chicken breasts:

Chicken Tostada: Spritz a 7-inch (17.5 cm) corn or flour tortilla with fresh lime juice and bake at 350°F (180°C), until crispy, about 10 minutes, turning once. Spread the baked tortilla with 2 tablespoons (32 g) fat-free refried beans; top with 1/2 cup (54 g) shredded iceberg lettuce. Cut a grilled chicken breast half in strips and arrange on top of the lettuce. Sprinkle with 2 tablespoons (28 g) minced tomato and 1 tablespoon (32 g) minced onion. Add 1 tablespoon (7 g) reduced-fat sharp cheddar cheese on top and serve. Count your carbos. Makes 1 serving.

Indian Marinated Chicken Breasts: Before grilling, marinate chicken breasts in a mixture of 1 cup (230 g) plain nonfat yogurt, 1 small minced onion, 1 teaspoon (5 ml) ground cumin, 1/2 teaspoon (2.5 ml) powdered turmeric, 1/4 teaspoon (1.25 ml) ground cinnamon, 1/8 teaspoon (0.6 ml) ground nutmeg, and a dash of dried red pepper flakes. Cover and refrigerate for up to 1 hour. Remove breasts from marinade and grill as directed above. Sprinkle gilled breasts with chopped fresh cilantro and serve. Count your carbos. Makes 1 serving.

Chicken and Asian Vegetable Stir-Fry: Cut 4 boneless chicken breast halves into strips and coat with a mixture of 1 large egg white, 1 tablespoons (15 ml) low-sodium soy sauce, and 1 teaspoon (5 ml) grated fresh ginger. Stir-fry in 1 tablespoon (15 ml) canola oil with lots of sliced celery, chopped bok chow, some snow peas, and a julienned red bell pepper. When done, sprinkle the mixture with a little mild rice wine vinegar and serve. Count your carbos. Makes 4 servings.

Chicken Caesar Salad: Before grilling, marinate 2 chicken breast halves in a mixture of 1/3 cup (80 ml) balsamic vinegar, 2 chopped shallots, 1/2 teaspoon (2.5 ml) crushed dried thyme, and 1 pressed garlic clove. Cover and refrigerate for 30 minutes. Grill as directed above and serve atop of nonfat Caesar Salad, made from a packaged mix. Count your carbos. Makes 2 servings.

Chicken Salad with Grapes: Grill 2 chicken breast halves as directed. Cut into bite-size pieces and set aside. In a food processor or blender, 1/2 cup (110 g) low fat cottage cheese, 1 peeled and coarsely chopped shallot, 1 teaspoon (5 ml) dried dill weed, 1 teaspoon (5 ml) Dijon mustard, 1/2 tablespoon (7.5 ml) fresh lemon juice, dash Tabasco sauce, and 1/2 tablespoon (1.5 ml) olive oil. Process until smooth. Stir in chicken pieces, 1 cup (213 g)chopped celery, 1/4 cup (40 g) minced red onion, and 15 green or red seedless grapes which have been halved. Arrange 2 crisp lettuce leaves on each of 2 dinner plates. Divide chicken salad between plates and top each serving with a few alfalfa/radish sprouts. Serve cold. Count your carbos. Makes 2 servings.

Dressed up or down, chicken makes a simple yet impressive, low-cost, low-calorie, low-fat entree...and that's worth celebrating!


Snacks: A Healthy Necessity in a Diabetic Diet

Snacks play a very important role in the daily life of a person with diabetes, particularly those with type 1 diabetes and insulin-requiring type 2 diabetes. For these people between-meal and bedtime snacks are essential to keep blood glucose levels as close to normal as possible and to help prevent low blood sugar (hypoglycemia).
Wherever you go you should always carry a supply of snacks to eat in case of low blood sugar -- keep snacks in your purse or briefcase, in the glove compartment of your car, in your office desk drawer, and in the sports bag that you carry to the exercise gym.

Provided here are 37 snack recipes from the James Beard Cookbook Award-Winning Joslin Diabetes Gourmet Cookbook which you can purchase used here or borrow from most any library. The recipes run the gamut from Bruschetta to Stuffed Bread Slices, Zesty Corn Chips, Quick Passaladi?re, Dilled Potato-Cheese Soup, and Soft Pretzels. Here is also offered creative ways to combine "free foods" for when you are especially hungry and don't want to use your carbo exchanges.

Here's a list of snacks that can be purchased at most supermarkets calculated to supply 12 to 15 grams of carbohydrate or 1 carbohydrate (1 bread/starch) exchange:

1 small apple 
8 animal crackers 
4 medium fresh apricots or 7 dried halves 
1/2 of a banana rolled with 2 tablespoons Grape Nuts cereal 
1 cup cubed cantaloupe 
12 Bing cherries 
2 chocolate mousse bars (Weight Watchers) 
1/2 cup chow mein noodles 
3 dried dates 
2 small dried figs 
2 sugar-free fudgesicles 
3 gingersnaps 
36 Goldfish (adds 1 fat exchange) 
3 graham crackers (2 1/2-inch square) 
1/2 low-fat granola bar 
15 grapes 
5 kumquats 
3 Lorna Doones (adds 1 fat exchange) 
12 loquats 
5 slices melba toast 
1 small nectarine 
1 cup skim milk 
3 thin sliced Norwegian Kavli flatbread (2 thick sliced) 
1 small orange 
1 small peach 
3 peanut butter sandwich crackers (adds 1 fat exchange) 
1 small pear 
16 Mr. Phipps Tater Crisps (adds 1 fat exchange) 
2 small plums 
24 oyster crackers 
3 cups popcorn (popped by hot air, or low-fat microwave) 
3 dried pitted prunes 
15 fat-free potato or tortilla chips 
3/4 ounce pretzels 
2 tablespoons raisins 
2 rice cakes (4" diameter) 
7 Ritz crackers (adds 1 fat exchange) 
6 saltine crackers 
2 Stella d'Oro Sesame Breadsticks (adds 1 fat exchange) 
1 tangerine 
15 Teddy Grahams (adds 1 fat exchange) 
5 reduced-fat Triscuits 
6 Vanilla Wafers (adds 1 fat exchange) 
6 Waverly Wafers (adds 1 fat exchange) 
12 Original Wheat Thins (adds 1 fat exchange) 
13 Reduced-fat Wheat Thins (adds 1/2 fat exchange) 
1 cup nonfat fruit-flavored yogurt (sweetened with sugar substitute) 
1/2 cup of either I Can't Believe It's Yogurt or TCBY frozen yogurt or Baskin Robbins, Sugar-Free Ice Cream 

Seasoned Popcorn

If you love popcorn here are some interesting ways to season it without adding calories or fat. You'll need a hot-air popper to make the popcorn (or you can use a popper that calls for 1 teaspoon (5 ml) of canola oil -- but that adds a fat exchange).

Using 3 cups (31 g) unseasoned popped corn, 1 carbohydrate (1 bread/starch) exchange, you can make these treats:

Asian Popcorn -- Preheat oven to 250°F(130°C, Gas Mark 1/2). Spread popcorn on a nonstick cookie sheet and lightly coat with refrigerated butter-flavored cooking spray. Mix together 1 tablespoon (15 ml) low-sodium soy sauce, 2 teaspoons (10 ml) fresh lemon juice, 1 teaspoon (5 ml) five-spice powder, 1/4 teaspoon (1.25 ml) ground coriander, and 1/4 teaspoon (1.25 ml) garlic powder. Drizzle over popcorn. Toss to coat evenly. Bake 10 minutes, tossing once. Serve warm.

Italian Popcorn -- Preheat oven to 300°F(150°C, Gas Mark 2). Spread popcorn on a nonstick cookie sheet and lightly coat with refrigerated butter-flavored cooking spray. Mix together 1 teaspoon (5 ml) crushed dried Italian herbs, 1/8 teaspoon (0.6 ml) cayenne pepper, and 1 teaspoon (5 ml) grated Parmesan cheese. Sprinkle over popcorn and lightly coat again with cooking spray. Toss. Bake for 10 minutes, tossing once. Serve warm.

Mexican Popcorn -- Put the popcorn in a large bowl and lightly coat with refrigerated butter-flavored cooking spray. Combine 1 tablespoon (15 ml) dried Mexican spiced salad dressing mix with 1/4 teaspoon (1.25 ml) crushed dried oregano, 1/4 teaspoon (1.25 ml) crushed dried thyme, and 1/4 teaspoon (1.25 ml) garlic powder. Sprinkle over popcorn. Toss to evenly coat. Lightly coat with additional cooking spray. Toss again and serve.

Orange Popcorn -- Put the popcorn in a large bowl and lightly coat with refrigerated butter-flavored cooking spray. Sprinkle with 2 1/2 tablespoons (22.5 ml) orange-flavored powdered drink mix (already sweetened with sugar substitute) and 1/2 teaspoon (2.5 ml) dried orange peel. Toss and coat again with cooking spray. Toss and serve.

Spicy and Sweet Popcorn -- Preheat oven to 300°F (150°C, Gas Mark 2). Spread popcorn on a nonstick cookie sheet and lightly coat with refrigerated butter-flavored cooking spray. Combine 2 1/2 tablespoons (22.5 ml) spoonable sugar substitute, 1/4 teaspoon (1.25 ml) ground cinnamon, 1/8 teaspoon (0.6 ml) ground nutmeg and 1/4 teaspoon (1.25 ml) dried orange peel. Sprinkle over the popcorn and toss. Lightly coat again with cooking spray and toss. Bake for 10 minutes, tossing once. Serve warm.

Source: Various books, articles and web sites including:
Joslin Diabetes Gourmet Cookbook
American Heart Association
Diabetic-Lifestyle.com

This mixer is great! I got my order in and couldn't wait to try it. WOW! You have GOT to try it for yourself! The flavor and convenience are top shelf!
~Maggie~

Zilch, a delicious sugar free Margarita mixer is giving A to Z Recipes readers an exclusive 10% discount on all orders. Zilch is ideal for low calorie d-i-e-t programs, low carb lifestyles, and diabetic d-i-e-t-s. The mix is packaged in easy to take along, single serve packets for enjoyment at home, in restaurants, or anywhere you go. Use coupon code “AtoZ” to take advantage of this special offer. Visit Zilch at www.zilchmixers.com.
F-R-E-E SHIPPING ON ALL ORDERS !

How To Use Bathroom Scales

(Remember this is a joke, okay?)

When using bathroom scales, these simple rules must be followed: 

1. Always place the scale on thick shag carpeting.

2. Hold tightly onto the sink or shower rod (both when possible) and gradually release the weight of the body onto the scale. 

3. Make sure needle placement is accurate by cautiously adjusting the little round knob on the centre-front, very slowly to the left. (Zero is a wide number and should be treated accordingly.) 

4. WARNING: Stay away from digital scales. (They are not properly adjustable and therefore inaccurate.) 

5. Do not weigh yourself constantly. Every time you stand on the scales it stretches the little springs and wing nuts inside and slowly presses them flat - the result, even with no weight gain whatsoever, is that the scale makes you appear to weigh a little more each time. 


Mirror, Mirror on the Wall

Mirror, mirror on the wall
Do you have to tell it all?
Where do you get the glaring right
To make my clothes look just too tight?
I think I'm fine but I can see
you won't cooperate with me;
The way you let the shadows play
You'd think my hair was getting gray
What's that, you say? A double chin?
No, that's the way the light comes in;
If you persist in peering so
You'll confiscate my facial glow,
And then if you're not hanging straight
You'll tell me next I'm gaining weight;
I'm really quite upset with you
For giving this distorted view;
I hate you being smug and wise -
O, look what's happened to my thighs!
I warn you now, O mirrored wall,
Since we're not on speaking terms at all,
If I look like this in my new jeans
You'll find yourself in smithereens!

This is a new section to be added to the web site where we will collect recipes from your region. Your recipes will be gathered and posted to the web site. As time allows, I will post them here, too. It is my hope that each of you will send in a recipe to share that emphasizes what is served in your particular city, state, country, etc. The goal here is building a collection of recipes that reflects the foods our readers from all over the world enjoy. It will hopefully become a data base for people everywhere to share. I hope you will participate! Please use this email link to submit a recipe for Regional Recipes: Regional Recipes. It will ensure that your recipes are posted here and added to the web site for permanent display. Thanks!

TEXAS RED CHILI
(Diabetic)

~Submitted by Maggie, TX

Ingredients

2 tablespoons vegetable oil 
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes 
1 cup chopped onion 
3 jalapeno chiles, halved, seeded and finely, chopped 
2 cloves garlic, finely chopped 
1/4 cup chili powder 
1 tablespoon ground cumin 
1/2 teaspoon salt 
1/2 teaspoon ground red pepper (cayenne) 
1 can (13-3/4 ounces) beef broth 
2 cans (14-1/2 ounces each) stewed tomatoes 
1 bottle (12 ounces) beer 
1 bay leaf 
Lime wedges for garnish 

Directions

Heat oil in a Dutch oven over medium-high heat. Working in batches, saut? brisket until browned, about 10 minutes. Transfer to a plate. 

Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili. 

To serve, ladle chili into bowls. Garnish each bowl with lime wedge. 

Makes 8 servings.
Calories: 334
Protein: 30 g
Sodium: 712 mg
Cholesterol: 84 mg
Fat: 17 g
Carbohydrates: 15 g
Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

Source: Family Circle's All-time Favorite Recipes

HERBED-BREADED PORK CHOPS

Ingredients

Vegetable oil cooking spray 
1/4 cup garlic-herb bread crumbs 
2 tablespoons grated Parmesan cheese 
1 teaspoon dried sage 
2 tablespoons low-fat or nonfat mayonnaise 
1 egg white 
4 (3-4 ounces) boneless pork loin chops 
1 tablespoon all-purpose flour 

Directions

Preheat the oven to 375 degrees F. Spray a 12x8-inch (2-quart) glass baking dish or shallow pan with cooking spray. In a shallow bowl, combine bread crumbs, cheese, and sage. Mix well. 

In another shallow bowl combine mayonnaise and egg white and beat until smooth. Pour the flour into a shallow bowl and dip each pork chop into it, tapping off any excess. Dip each chop into breadcrumb mixture, coating both sides. 

Place chops in the baking dish in a single layer. Spray each chop lightly with cooking spray. Bake for 35 to 40 minutes or until pork is no longer pink in center. 

Yield: 4 servings 
Serving size: 3-ounce pork loin with 1-1/2 tablespoons stuffing
Calories: 273
Protein: 24 g
Sodium: 351 mg
Cholesterol: 76 mg
Fat: 15 g
Carbohydrates: 7 g
Exchanges: 3-1/2 Medium-Lean Meat, 1/2 Starch, 1 Fat

Source: The Complete Idiot's Guide to Terrific Diabetic Meals by Lucy Beale, Joan Clark, Barbara Forsberg


STEAK AND MUSHROOM SOUP
(Crockpot)

2 medium onions, about 1/2 pound (240 g), coarsely chopped 
3 garlic cloves, minced 
2 carrots, peeled and finely chopped 
2 ribs celery, finely chopped 
3 tablespoons (27 g) unbleached all-purpose flour 
1 teaspoon (5 ml) crushed dried thyme 
1/2 teaspoon (2.5 ml) lemon pepper seasoning 
1 1/2 pounds (720 g) lean beef top round steak, trimmed of all fat and cut into 1-inch (2.5 cm) cubes 
1 14 1/2-ounce (435 g) can low-sodium diced tomatoes 
1 pound (480 g) button mushrooms, cleaned and thickly sliced 
7 cups (1.7 l) fat-free low-sodium canned beef broth 
1 large bay leaf 
1 pound (480 g) Swiss chard, coarsely chopped

Put onion, garlic, carrots, and celery in a 5-quart or larger crockery slow cooker. 

In a large self-sealing plastic bag, combine flour, lemon pepper seasoning and thyme. Add beef cubes and toss to coat evenly. Place meat on top of the onion mixture. Cover the meat with the tomatoes and their juice. Top with the mushrooms. Pour beef broth into slow cooker. Add the bay leaf. Do not stir. 

Cover and cook on LOW for 8 1/2 to 9 1/2 hours or on HIGH for 4 1/4 to 4 3/4 hours. 

Add the chard and stir the soup, removing and discarding the bay leaf.. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes. 

To serve, ladle soup into bowls. 

Makes 12 servings
Per 1-cup serving: 139 calories (17% calories from fat), 19 g protein, 3 g total fat (1.0 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 38 mg cholesterol, 158 mg sodium 
Exchanges: 2 lean meat, 2 vegetable 


DIABETIC-FRIENDLY PEACHES AND CREAM CHEESECAKE

1 C graham cracker crumbs, regular or chocolate 
3 T sugar 
3 T lowfat margarine, melted 
3 (8 oz.) packages fat-free cream cheese, softened to room temperature
3/4 C sugar 
2 T flour
3 T fresh lemon juice 
3/4 C liquid egg substitute (such as egg beaters®)
1 (8 oz.) carton nonfat peach yogurt
fresh mint springs for garnish

Preheat oven to 350°.

Mix graham cracker crumbs, sugar and melted margarine. Pat onto bottom only of a 9 or 10-inch springform pan. Set aside. 

Beat cream cheese, sugar and flour together until light, fluffy and smooth. Gradually add lemon juice and egg substitute; beat well. Add yogurt and mix thoroughly. Pour over prepared crust. 

Bake for 60-70 minutes or until center of cheesecake is set. Gently run tip of knife which has been dipped in water, along the edge of the pan. Cool to room temperature before removing from the pan. Chill in refrigerator until serving time. Garnish with peach slices and fresh mint sprigs, if desired. 

Serves 12.
Per Serving: 
312 Cal
3g Fat
52g Carbohydrate
0mg Cholesterol
542mg Sodium

Exchanges: 
1 Meat
1-1/2 Bread/Starch,
1 Fruit
1/2 Fat

Source: Marilyn Helton - "Diabetic Dining on Fabulous Foods" column


MEXICAN CHICKEN

Ingredients

2 cups deli fresh salsa 
1/4 cup chopped cilantro 
1 cup fat-free sour cream 
1/4 cup low-fat shredded cheddar cheese 
1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium) 
Nonstick cooking spray 
4 (4 ounce) boneless, skinless chicken breasts 

Directions

Preheat oven to 350 degrees F. 

In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning. 

Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer. 

Serves 4.
Calories: 250
Protein: 30 g
Cholesterol: 74 mg
Fat: 3 g
Carbohydrates: 24 g
Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat

Source: Express Lane Diabetic Cooking by Robyn Webb


OMEGA-3 SALAD

Ingredients

2 Tbsp. walnut or canola oil 
2 Tbsp. white wine vinegar 
2 small cloves garlic, minced 
1/4 tsp. salt, or to taste 
Freshly ground black pepper, to taste 
1/2 cup finely chopped celery 
1 can (15 oz.) pink or red 
Alaskan (wild) salmon, backbone and skin removed 
1/4 cup light canola mayonnaise or other lowfat mayonnaise 
1 Tbsp. freshly squeezed lemon juice 
Salt and pepper, to taste 
4 cups baby spinach leaves 
8 cherry tomatoes, cut in half 
1/4 cup finely chopped walnuts 

Directions

In small bowl, whisk together first five ingredients for dressing and set aside. Mix celery with salmon and toss with mayonnaise and lemon juice. Season to taste with salt and pepper. 

In large bowl, toss spinach with dressing. Top with salmon mixture. Place cherry tomato halves around platter. Sprinkle with walnuts. 

Serves 4.
Calories: 212
Protein: 18 g
Sodium: 594 mg
Fat: 14 g
Carbohydrates: 3 g
Exchanges: 1 Vegetable, 2 Medium-Fat Meat, 1 Fat

Source: AICR (American Institute of Cancer Research)


LOW-CARB, SUGAR-FREE LEMON BARS

Crust:
1/2 cup vital wheat gluten 
1/2 cup almond flour 
1/2 cup Maltitol 
1/4 teaspoon Stevia 
1/2 cup real mayonnaise (not salad dressing) 

Filling:
2 eggs 
1/2 teaspoon baking powder 
1 cup Maltitol
4 tablespoons lemon juice 
1 teaspoon lemon zest 
1 tablespoon vital wheat gluten 
1 tablespoon almond flour 
pinch of salt

Preheat oven to 350° F. Work all five crust ingredients together and press into a 9 inch square glass baking dish, that has been prepared with a spray oil. Press up the sides 1/2 inch. Bake for 10 minutes. 

While crust is baking, prepare the filling by mixing together filling ingredients in a blender. Remove crust from oven after baking for 10 minutes and pour filling immediately onto hot crust. Return to oven for 15 minutes or until a knife inserted in the center comes out clean. Dust with powdered Maltitol while still hot. Chill thoroughly, then cut into 12 -16 squares.

Makes 16 Servings
Total carbs: 20 
Per Serving: 1.25

Source: 101 Low-Carb & Sugar-free Dessert Recipes by April S. Fields


TORTILLA SALAD

Ingredients

4 cups washed ready-to-eat shredded iceberg lettuce 
1 cup canned black beans, rinsed and drained 
2 tablespoons shredded reduced-fat Monterey Jack cheese 
2 tablespoons Paul Newman's Oil and Vinegar Salad dressing 
1 cup broken tortilla chips 

Directions

Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top. 

Serves 2.
Calories: 323
Protein: 12 g
Sodium: 356 mg
Cholesterol: 5 mg
Fat: 15 g
Carbohydrates: 36 g
Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat

Source: Mix 'n Match Meals in Minutes for People with Diabetes by Linda Gassenheimer


WEST COAST CHICKEN BREAST

Ingredients

4 large skinless, boneless chicken breast halves (about 1 pound) 
1/4 cup chopped sun-dried tomatoes packed in oil, well drained 
1/4 cup packed chopped fresh basil leaves 
1 clove garlic, minced 
1 tablespoon olive oil 
1/4 teaspoon freshly ground pepper 
1/4 teaspoon paprika 
1 slice whole wheat bread, crumbled to make soft crumbs 

Directions

Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray. 

Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish. 

Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere. 

Bake 15 minutes, or until the chicken is tender and the crumbs are browned.

Serving size is 1 stuffed chicken breast half.
Contains 1g Dietary Fiber and 1 g Sugars.
Calories: 198
Protein: 26 g
Sodium: 118 mg
Cholesterol: 69 mg
Fat: 8 g
Carbohydrates: 5 g
Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

Source: The New Family Cookbook for People with Diabetes by American Diabetes Association


HEAVENLY PARFAIT

1 cup prepared fat-free, sugar-free pudding (any flavor) 
1 cup angel food cake crumbs (thaw if frozen)
1 tablespoon nondairy whipped topping 

In a large wine or parfait glass, spoon 1/2 cup of the prepared pudding into the bottom of the glass. Add half of the cake crumbs. Top with the remaining pudding and the rest of the crumbs. Add nondairy whipped topping or fresh fruit and serve.

Serves 1
Per Serving (without syrup or preserves): 292 Cal; 1 g Fat; 56 g Carb; 4 mg Cholesterol; 431 mg Sodium; 3g Dietary Fiber; 14 g Protein
Exchanges: 3-1/2 Carbo Choices 
(Note the high carbohydrate count!)

Source: Quick & Easy Diabetic Recipes For One by Kathleen Stanley


HASH BROWN POTATOES

Ingredients 

4 medium-size red or baking potatoes (about 1 pound) 
2 teaspoons virgin olive oil 
1 medium-size green bell pepper, diced 
1/4 teaspoon salt 
Black pepper, to taste 
2 tablespoons chopped chives 

Directions 

Scrub potatoes well and cut into 1/3-inch cubes. 

In a large non-stick skillet, heat oil. Stir in potatoes, bell pepper, salt and black pepper. Cover and cook over medium heat, stirring occasionally, until potatoes are cooked through and crisp, 20 to 25 minutes. Stir in chives. 

Serves 4.
Calories: 68
Protein: 1 g
Sodium: 115 mg
Fat: 2 g
Carbohydrates: 11 g
Exchanges: 1 Starch/ Bread

Source: Light and Easy Diabetes Cuisine by Betty Marks


FRIED CATFISH

1/3 cup (48 g) stone-ground yellow cornmeal 
1 teaspoon (5 ml) good-quality chili powder 
1 teaspoon (5 ml) ground cumin 
1/2 teaspoon (2.5 ml) ground coriander 
1/2 teaspoon (2.5 ml) salt (optional) 
1/4 teaspoon (1.25 ml) freshly ground pepper 
4 catfish fillets, 5 ounces (150 g) each 
olive oil cooking spray 
2 teaspoons (10 ml) olive oil

Preheat oven to 400°F (200°C), Gas Mark 6. In a shallow bowl, combine cornmeal, chili powder, cumin, coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking off any excess. 

Lightly coat a large ovenproof skillet with cooking spray. Add olive oil and place over medium-high heat. Add the catfish and saut? for about 3 minutes per side, turning once, until catfish starts to brown. 

Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when tested with a fork. Serve at once. 

Serves 4
Per serving: 191 calories (32% calories from fat), 24 g protein, 7 g total fat (1.4 g saturated fat), 8 g carbohydrate, 1 g dietary fiber, 82 mg cholesterol, 69 mg sodium 
Diabetic exchanges: 3 lean protein, 1/2 carbohydrate (bread/starch)


BROWNIE SUNDAE PIE

vegetable cooking spray 
2/3 cup sugar 
1/4 cup reduced-calorie margarine, melted 
1 large egg 
2 tablespoons Butter Buds Sprinkles 
1 teaspoon vanilla extract 
1/2 cup all-purpose flour 
1/3 cup European-style unsweetened cocoa powder 
1/2 teaspoon baking powder 
1/8 teaspoon salt 
1/2 cup reduced-calories frozen whipped topping, thawed 
1/2 cup sliced bananas 
2 tablespoons chopped walnuts 
1 1/2 cups nonfat vanilla frozen yogurt (optional)

Preheat oven to 350°F. Lightly spray a 9-inch pie pan with cooking spray. 

In a large bowl, combine the sugar, margarine, egg, Butter Buds, and vanilla until well blended. Stir in the flour, cocoa, baking powder, and salt. Spread in the prepared pan. Bake 20 minutes. 

Cool on a wire rack. Just before serving, spoon the whipped topping decoratively around the edges of the pie. Garnish with banana slices and walnuts. 

Cut the pie into 8 wedges and serve with nonfat frozen vanilla yogurt, if desired. (Note if using yogurt be sure to add the extra calories and carbo exchanges -- check the label for specifics). 

Serves 8.
Per serving: 150 calories, 2 g protein, 4 g fat (1.0 g saturated fat), 28 g carbohydrate, 25 mg cholesterol, 160 mg sodium 
Exchanges: 2 carbohydrate (2 bread/starch), 1/2 fat

Source: Butter Buds label


SOUTHWESTERN EGG SCRAMBLE

Ingredients 

3/4 cup canned (drained) hominy 
2 tablespoons chopped green chilies 
2 cups fat-free egg substitute 
1/2 cup shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend 

Directions 

Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through. 

Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set. 

Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot. 

Yield: 4 servings 
Serving Size: 1/4 of recipe
Calories: 125
Protein: 17 g
Sodium: 414 mg
Cholesterol: 1 mg
Fat: 2.3 g
Carbohydrates: 7 g
Exchanges: 2-1/2 Very Lean Meat, 1/2 Starch

Source: The Complete Diabetes Prevention Plan by Sandra Woodruff, Christopher Saudek


SEASONED EGGPLANT SAUTEE

Ingredients

Olive oil cooking spray 
1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes 
1 cup chopped onion 
1/2 cup chopped green bell pepper 
1 large tomato 
6 cloves garlic, minced 
2 tablespoons finely chopped parsley 
1 teaspoon dried oregano leaves 
1/2 teaspoon dried thyme leaves 
1/4 teaspoon crushed red pepper 
1/2 cup reduced-sodium vegetable, or chicken broth 
Salt and pepper to taste 

Directions

Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer. 

Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper. 

Serves 4.
Calories: 83
Protein: 2.8 g
Sodium: 18 mg
Cholesterol: 0 mg
Fat: 0.6 g
Carbohydrates: 19.3 g
Exchanges: 3 Vegetable

Source: 1,001 Recipes For People with Diabetes by Sue Spitler


LOW-SUGAR CHOCOLATE CHIP COOKIES

1/2 cup (1 stick) butter or margarine, softened 
1/4 cup sugar 
granulated sugar substitute to equal 1/2 cup sugar 
1 large egg 
1 teaspoon vanilla extract 
1 cup all-purpose flour 
3 tablespoons Hershey's Cocoa or Hershey's European style Cocoa 
1/2 teaspoon baking soda 
1/8 teaspoon salt 
2 tablespoons skim milk 
1/3 cup Hershey's mini chips Semi-Sweet Chocolate

Heat oven to 375°. In medium bowl, beat butter, sugar and sugar substitute until well blended. Add egg and vanilla; beat well. Stir together flour, cocoa, baking soda and salt; add alternately with milk to butter mixture, beating until well blended. Stir in small chocolate chips. Drop by teaspoonfuls onto ungreased cookie sheet. Bake 7 to 9 minutes or just until set. Remove from cookie sheet to wire rack. Cool completely. 

Makes 3 dozen cookies.
Per 1 cookie: 50 calories, 1 g protein, 3 g fat, 5 g carbohydrate, 5 mg cholesterol, 50 mg sodium 
Exchanges: 1 vegetable, 1/2 fat 

Source: Hershey's Cocoa label


GRILLED STEAK FAJITAS

Marinade: 
4 cloves garlic, minced 
2 tablespoons (30 ml) fresh lime juice 
1 tablespoon (15 ml) Worcestershire sauce 
2 tablespoons (30 ml) ground cumin 
1 teaspoon (5 ml) chili powder 

2 pounds (960 g) sirloin steak, trimmed of all fat 
olive oil cooking spray 
3 bell peppers, 1 pound (480 g) total -- 1 red, 1 yellow, and 1 green, seeded and cut into thin strips 
1 large red onion, 12 ounces (360 g), thinly sliced 
3 cloves garlic, minced 
12 7-inch (17.5 cm) fat-free flour tortillas, warmed according to package directions 

Combine the ingredients for the marinade in a shallow dish. Place the steak in the marinade, cover, and refrigerate overnight or for at least 6 hours, turning steak twice. 

Start the grill or preheat the broiler. 

Remove the steak from the marinade and grill or broil for 2 to 4 minutes per side for medium-rare. Transfer steaks to a carving board and let stand for 10 minutes. 

While steak is standing, lightly coat a nonstick skillet with cooking spray and place over medium-high heat. Add the peppers, onion, and garlic, stirring until vegetables are softened, about 5 minutes. 

Slice the steak very thin across the grain. Arrange the steak slices and pepper-onion mixture on a large heated serving platter, with rolled up warm tortillas alongside. 

Serve immediately with Black Bean and Corn Relish (see recipe below). 

Serves 12
Per serving: 228 calories (13% calories from fat), 20 g protein, 3 g total fat (1.4 g saturated fat), 29 g carbohydrate, 2 g dietary fiber, 46 mg cholesterol, 383 mg sodium 
Diabetic exchanges: 2 very lean meat, 1 1/2 carbohydrate (1 1/2 bread/starch), 1 vegetable 

Black Bean and Corn Relish

1 15-ounce (425 g) can black beans, rinsed and well drained 
1 1/2 cups (225 g) cooked fresh corn, cut from 3 ears of corn 
3 scallions, white part and 1 inch (2.5 cm) green, chopped 
1/3 to 1/2 cup (48 to 56 g) cilantro leaves, minced 
2 tablespoons (30 ml) olive oil 
2 tablespoons (30 ml) fresh lemon juice 
1/2 teaspoon (2.5 ml) salt (optional) 
freshly ground pepper to taste

Combine the beans and corn in a serving bowl. Stir in scallions and cilantro, starting with 1/3 cup (48 g) and adding more to taste 

Drizzle mixture with olive oil and lemon juice. Stir well. Add salt (if using) and pepper. 

Cover and refrigerate until ready to use. 

Makes 12 servings.
Per serving: 63 calories (36% calories from fat), 2 g protein, 3 g total fat (0.3 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 34 mg sodium 
Diabetic exchanges: 1/2 carbohydrate (1/2 bread/starch), 1/2 fat 


APPLE-CINNAMON MUFFINS

Ingredients

1-1/4 cup oat bran cereal; uncooked 
1 cup whole wheat flour 
2 tsp ground cinnamon 
1 tsp baking powder 
3/4 tsp baking soda 
1/2 tsp salt 
3/4 cup unsweetened applesauce 
1 cup apple, peeled, cored, diced 
1/2 cup honey 
1/2 cup vegetable oil 
1 egg 
1 tsp pure vanilla extract 

Directions

Preheat oven to 375. 

Coat 12 medium-size cups with vegetables oil or line with paper baking cups. 

In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt. 

In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple. 

Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm. 

Recipe makes 12 muffins.
Calories: 160
Protein: 3 g
Fat: 7 g
Carbohydrates: 22 g
Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit


CRABMEAT SALAD

Ingredients

1 pound fresh lump or backfin crabmeat* 
1/4 cup plain non-fat yogurt 
1/4 cup no-cholesterol, reduced-calorie mayonnaise 
1 to 2 tablespoons chopped pimento 
1 teaspoon capers 
1/8 teaspoon red (cayenne) pepper 
4 leaves romaine lettuce or other fresh greens 
Paprika 
Parsley sprigs 
* Imitation crabmeat may be substituted

Directions

Pick over crabmeat carefully and place in a bowl. Mix yogurt, mayonnaise, pimento, capers and cayenne in a small bowl; toss with crabmeat. Arrange lettuce on 4 plates. Place 1/4 of crabmeat on each plate. Garnish with paprika and parsley sprigs.

Serves 4.
Calories: 122
Protein: 24 g
Sodium: 329 mg
Cholesterol: 114 mg
Fat: 2 g
Carbohydrates: 1 g
Exchanges: 2 Low-Fat Meat

Source: Light and Easy Diabetes Cuisine by Betty Marks


HERB-CRUMBED BROCCOLI

Ingredients

Butter-flavored vegetable cooking spray 
2-4 tablespoons chopped pecans 
1/4 cup dry unseasoned breadcrumbs 
1/2 teaspoon dried marjoram leaves 
1/4 teaspoon dried chervil leaves 
2 tablespoons finely chopped parsley 
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked 
Salt and pepper, to taste 

Directions

Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently. Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley. 

Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli. 

Serves 6.
Calories: 61
Protein: 3.7 g
Sodium: 64 mg
Cholesterol: 0 mg
Fat: 2.1 g
Carbohydrates: 8.7 g
Exchanges: 1-1/2 Vegetable, 1/2 Fat

Source: 1,001 Recipes For People with Diabetes by Sue Spitler


BEEF TERIYAKI

Intended for grill but can be done in the oven broiler.

Ingredients

1 pound beef boneless sirloin steak 
1/4 cup soy sauce 
1/4 cup dry sherry, white wine or chicken broth 
1 tablespoon vegetable oil 
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger 
1 teaspoon sugar (or sugar substitute) 
1 clove garlic, chopped 

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. 

In saucepan, heat remaining marinade to boiling; turn off heat and reserve.

Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer. Brush with marinade. 

Serves 5.
Calories: 100
Protein: 17 g
Sodium: 200 mg
Cholesterol: 45 mg
Fat: 3 g
Carbohydrates: 1 g
Exchanges: 2-1/2 Low-Fat Meat


LOW-FAT OVEN-FRIED CHICKEN

Ingredients

1 cup plain low-fat yogurt 
1 teaspoon paprika 
1 teaspoon dried thyme 
1/2 teaspoon salt 
1/4 teaspoon cayenne pepper 
1 clove garlic, minced 
6 skinless chicken breast halves or 6 skinless chicken thighs (1-3/4 to 2 pounds) 
1 cup seasoned bread crumbs 
1 tablespoon margarine, melted 

Directions

Preheat the oven to 400 degrees F. 

Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The chicken may be covered and refrigerated overnight or baked immediately.) 

Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan. 

Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender. 

Serves 6.
Calories: 240
Protein: 26 g
Sodium: 721 mg
Cholesterol: 69 mg
Fat: 8 g
Carbohydrates: 16 g
Exchanges: 1 Starch, 3 Lean Meat

Source: The New Family Cookbook for People with Diabetes by American Diabetes Association

15-MINUTE CHILI

Ingredients

1 pound ground turkey 
1 (15 oz.) can kidney or pinto beans, drained and rinsed 
1 can low-fat, low sodium chicken broth 
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it) 
1 (6 oz.) can tomato paste 
1 tablespoon chili powder 
1/8 teaspoon cinnamon 
1/4 teaspoon cumin 
1/2 teaspoon fresh ground black pepper 

Directions

In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat. 

Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes. 

Serves 4.
Serving Size: 1 cup
Calories: 293
Protein: 33 g
Sodium: 596 mg
Cholesterol: 63 mg
Fat: 5 g
Carbohydrates: 30 g
Exchanges: 2 Starch, 4 Very Lean Meat

Source: Express Lane Diabetic Cooking by Robyn Webb


CINNAMON-APPLE PORK TENDERLOIN

Ingredients

1 lb pork tenderloin 
2 apples, peeled, cored, sliced 
2 tbsp cornstarch 
2 tbsp raisins 
1 tsp ground cinnamon 

Directions

Preheat the oven to 400 F. Place the pork tenderloin in a roasting pan or casserole dish with a lid. 

Combine the remaining ingredients in a bowl and stir. Spoon the apple mixture around the pork tenderloin. Cover and bake 40 minutes. 

Remove the lid and spoon the apple mixture over the tenderloin. Return to the oven and bake 15-20 minutes longer until tenderloin is browned and cooked through. 

Serves 4.
Calories: 270
Protein: 20 g
Sodium: 148 mg
Fat: 10 g
Carbohydrates: 13 g
Exchanges: 3 Medium Fat Meat; 1 Fruit


CHIVE-CORN PUDDING

Ingredients

2 ears corn, husks and silks removed; or 2 cups frozen corn thawed 
2 cups 1-percent milk 
2 tablespoons low-fat sour cream 
2 eggs 
2 tablespoons flour 
1 tablespoon sugar 
2 tablespoons minced chives 
1/2 cup low-fat cheddar cheese 

Directions

Preheat the oven to 350 degrees F. If using fresh corn, use a sharp knife to scrape the corn from the cob. 

Combine the corn with the remaining ingredients in a food processor or blender. 

Spray a casserole dish with nonstick spray. Pour the corn pudding into the casserole dish. 

Bake uncovered for 35-40 minutes until pudding is set and tester put in the center comes out clean. 

Yield: 4 servings (1 cup each)
Calories: 215
Protein: 14 g
Sodium: 196 mg
Cholesterol: 115 mg
Fat: 6 g
Carbohydrates: 29 g
Exchanges: 1-1/2 Starch, 1 Lean Meat, 1/2 Fat-free Milk

Source: The Diabetes Food and Nutrition Bible by Hope Warshaw 


HOLLY CLEGG'S LOW FAT BUTTERMILK BROWNIES

1 C water 
1/3 C canola oil
2 C flour
2 C sugar
1/4 C cocoa
1/2 C buttermilk 
1 teaspoon baking soda 
1 large egg white, well beaten 

Chocolate Buttermilk Frosting (See recipe below)

Preheat oven to 400° F. 

Combine water and oil in a small saucepan; bring to a boil. Combine flour, sugar, and cocoa in a mixing bowl. Add hot water mixture and stir well. 

Combine buttermilk and baking soda; stir until soda dissolves. Add buttermilk mixture and egg to batter; mix well. 

Spoon into a greased 15X10X1-inch jelly roll pan coated with nonstick cooking spray. Bake for 15 minutes.

Frost brownies with Chocolate Buttermilk Frosting while warm. Cool and cut into squares.

Chocolate Buttermilk Frosting

6 tablespoons margarine
1/3 C buttermilk
1/4 C cocoa 
1 box (16 oz.) confectioner's sugar 
1/2 teaspoon vanilla extract 

Combine margarine, buttermilk, and cocoa in a medium saucepan; bring to a boil. Add confectioner's sugar and vanilla, blend until smooth.

Makes About 3 1/2 Dozen Brownies
Per Serving (Brownies and Icing):
135 Calories; 2g protein; 26g carbohydrate; 1g dietary fiber; 0 mg cholesterol; 59 mg sodium; 4g fat. 
Diabetic Exchanges: 1 other carb; 1 fat. 

Source: Meals on the Move: Rush Hour Recipes by Holly Clegg
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