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3 cups water
1 cup Pineapple Sugarfree Syrup (such as Torani)
2 packets unflavored gelatin
2 tablespoons lime juice
8 oz. cream cheese
1 teaspoon rum flavored extract
1/2 cup unsweetened coconut
green food color (optional)

Allow the gelatin to soften in the syrup for five minutes. Add to water and lime juice and bring to a boil. Turn off heat. Cut up the cream cheese into smaller pieces and add to the hot mixture. Stir until melted. Add the coconut and extract and pour into a glass serving dish (or 8 individual serving dishes). Allow to cool and then refrigerate until set. Serve with whipped cream.

Makes 8 Servings
Total carbs: 12.6
Per serving: 1.58

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

MORNING SHORTCAKE WITH VANILLA BLACKBERRIES
Yield: 6 servings

~Submitted by Treva, NC

- 1 pound frozen unsweetened blackberries, thawed
- 3 tablespoons sugar
- 1/2 teaspoon vanilla
- 1-1/2 teaspoons grated lemon rind, divided
- 1 cup plus 2 tablespoons reduced-fat biscuit mix
- 1 cup fat-free artificially sweetened vanilla-flavored yogurt, divided

Preheat oven to 425 degrees F. In a medium bowl, combine blackberries, sugar, vanilla, and 1/2 teaspoon lemon rind and set aside. In another medium bowl, combine biscuit mix, 1/2 cup plus 2 tablespoons yogurt, and remaining lemon rind. Mix until just blended.

Coat a nonstick baking sheet with cooking spray, add dough in 6 mounds, and bake 8-10 minutes or until lightly golden.

To serve, place 1 shortcake in each of 6 shallow soup bowls and top each with equal amounts of berry mixture and the remaining yogurt.

Nutritional Information Per Serving (1/6 of recipe):
Calories: 174, Fat: 2 g, Cholesterol: 1 mg, Sodium: 302 mg, Carbohydrate: 37 g, Dietary Fiber: 4 g, Sugars: 17 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fruit, 1/2 Carbohydrate

Source: ???Quick and Easy Low-Carb Cooking??? by Nancy Hughes

SNICKAHS

~Submitted by Vicki, Sarasota, FL

This is a dessert for diabetics! Given by a friend whose husband had had a heart attack and also was diabetic. She gave it to me as my DH is also diabetic!!! But, it is so good, no one will care it's a more healthy dessert.

1 pint chocolate Simple Pleasures (frozen dessert made with simpless)
8 oz. Light frozen whipped topping, such as Light Cool Whip
1 (2oz) package sugar free chocolate pudding
1/4 cup crunch, low-fat, low salt peanut butter
Optional garnish: Light frozen whipped topping and sprigs of fresh mint

Procedure: Soften frozen dessert and whipped topping. Place in large bowl of electric mixer and mix until combined. Add chocolate pudding, straight from the box, and peanut butter; mix until blended. Spoon into a square or rectangular plastic container. Smooth the top. Cover and place in freezer until frozen.

To serve: Cut into squares. Garnish with additional whipped topping and mint.

Yield: 8 servings

DIETETIC PUMPKIN CHIFFON PIE

~Submitted by Jessica, Corfu, Greece

1 1/4 c. cooked pumpkin
1/4 c. frozen apple juice concentrate
1/2 tsp. sweetener (Sucaryl)
1/4 tsp. allspice
1 tsp. cinnamon
4 oz. canned milk
3 egg yolks
1/4 tsp. salt
1/2 tsp. nutmeg
1 pkg. Knox gelatin
1/4 c. cold water
3 egg whites
1 tsp. apple juice concentrate
1/2 tsp. vanilla

Mix together first 9 ingredients in top of double boiler. Cook over hot water, stirring, until thick. Stir in Knox gelatin softened in cold water. Chill until it begins to mound. Whip egg whites. Add apple juice concentrate and vanilla. Fold into pumpkin mixture. Pour into 9-inch baked pie shell and chill. Top with whipped cream.

SEARED SALMON WITH ASPARAGUS AND GREEN ONIONS
Yield: 4 servings

~Submitted by Jean, Syracuse, NY

INGREDIENTS

- 1 pound salmon, cut into 4 pieces
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 3 teaspoons olive oil, divided
- 1-1/2 cups sliced asparagus, cut into 2-inch pieces, tough ends removed
- 6 green onions, sliced into 2-inch lengths
- 1/2 cup chopped tomato
- 1 tablespoon fresh lemon juice
- 1 teaspoon minced sage

DIRECTIONS

Season the salmon pieces with the salt and pepper. In a nonstick skillet over medium-high heat, heat 2 teaspoons of the olive oil. Add the salmon filets and saute on both sides for a total of 6-8 minutes. Remove the salmon from the skillet, set aside, and keep warm.

In a pot of boiling water, add the asparagus and boil for 1 minute. Add the green onion and boil 1 more minute. Drain. Splash with cold water. In a bowl, mix together the asparagus, green onion, and chopped tomato.

Combine the remaining 1 teaspoon of the olive oil, the lemon juice, and sage. In the skillet in which you cooked the salmon, add the asparagus, onion, tomato, and the oil and lemon juice mixture. Heat 1 minute.

To serve: Put the salmon on a plate. Top with the vegetables. Pour any pan juices on top.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 246, Fat: 13 g, Cholesterol: 78 mg, Sodium: 218 mg,
Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 26 g
Diabetic Exchanges: 4 Lean Meat, 1 Vegetable

RED GRAPE AND TURKEY SALAD
Yield: 4 servings

~Submitted by Jean, Syracuse, NY

INGREDIENTS
- 2 teaspoons olive oil
- 1 pound boneless, skinless turkey filets, cut into 2-inch cubes (or 2 cups cooked turkey)
- 1 cup halved red grapes
- 1/2 cup diced celery
- 1/4 cup toasted walnuts
- 3/4 cup low-fat mayonnaise
- 1 tablespoon fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon Dijon mustard
- Salt and pepper to taste

DIRECTIONS
In a medium skillet over medium-high heat, heat the oil. Add the turkey and saute for 5-6 minutes until turkey is cooked through. Set aside.

In a medium bowl, combine the red grapes, celery, and walnuts. Add the turkey to the bowl.

In a small bowl, whisk the mayonnaise with the lemon juice, lemon zest, Dijon mustard, salt, and peppers. Fold dressing into turkey grape salad. Refrigerate, covered, for 1/2 hour.

Nutritional Information Per Serving (about 4 ounces):
Calories: 311, Fat: 14 g, Cholesterol: 63 mg, Sodium: 523 mg,
Carbohydrate: 22 g, Dietary Fiber: 1 g, Sugars: 15 g, Protein: 25 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 3 Lean Meat, 1/2 Fat

CHICKEN WHOLE MEAL CASSEROLE
(Makes 8 servings)

~Submitted by Larry Holmes, Ontario, Canada

olive oil cooking spray
2 whole boneless, skinless chicken breasts, about 8 ounces (480 g) each, halved
4 boneless, skinless chicken thighs, about 4 ounces (240 g) each
8 small red potatoes, about 1 pound (960 g) total, scrubbed and quartered
8 ounces (480 g) fresh mushrooms, quartered
1 large onion, 8 ounces (480 g), thinly sliced
4 cloves garlic, peeled and thinly sliced
8 dried apricot halves
8 dried pitted prunes
?? tablespoon (7.5 ml) crushed dried thyme
?? teaspoon (2.5 ml) crushed dried rosemary freshly ground pepper
1 tablespoon (15 ml) olive oil
1 small navel orange, washed and thinly sliced crosswise
1 large lemon, thinly sliced and seeds removed

Preheat oven to 375?°F (190?°C). Lightly coat a large baking pan with cooking spray.

Rinse chicken pieces; remove and discard any visible fat. Pat chicken pieces dry with paper towels. Arrange chicken in the prepared pan and surround with potatoes and mushrooms. Scatter onion and garlic cover chicken and vegetables. Sprinkle with thyme, rosemary, and pepper. Drizzle the olive oil over all. Arrange orange and lemon slices on top. Cover the pan tightly with aluminum foil and bake for 45 minutes, uncovering the pan during the last 5 minutes of baking time. Serve at once.

Per serving: 247 calories (18% calories from fat), 27 g protein, 5 g total fat (1.0 g saturated fat), 24 g carbohydrate, 3 g dietary fiber, 80 mg cholesterol, 92 mg sodium
Diabetic exchanges: 3 lean protein (meat), 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)

BEEF WELLINGTON
Makes 10 servings

~Submitted by Larry Holmes, Ontario, Canada

1 2 1/2-pound (1200 g) beef tenderloin (filet mignon)
freshly ground
pepper to taste
1 sheet frozen puff pastry
1 large egg, beaten with 1 tablespoon (15 ml) water
2 teaspoons (10 ml) olive oil
2 cups (180 g) finely chopped mushrooms
3 shallots, finely minced
1 clove garlic, minced
?? cup (16 g) chopped flat-leaf parsley
?? teaspoon (2.5 ml) crushed dried thyme
decorative pastry cut-outs from 2nd pastry sheet for garnish (optional)
sprigs of fresh herbs for garnish (optional)

Preheat oven to 425?°F (220?°C. Season tenderloin with pepper and place in a lightly greased roasting pan. Roast for 30 minutes, or until an instant meat thermometer readers 130?°F (40?°C). Cover tenderloin with foil and refrigerate for 1 hour. .Thaw puff pastry at room temperature for 30 minutes. Reheat oven to 425?°F (220?°C). Beat egg with water and set aside.

Meanwhile, heat oil in a heavy skillet over medium-high heat. Add mushrooms, shallots, and garlic. Cook, stirring occasionally, until vegetables are wilted and all liquid has been absorbed. Stir in parsley and thyme. Set aside. Unfold the pastry sheet and place on a lightly floured work surface. Roll out to a rectangle, 4 inches (10 cm) longer and 6 inches (15 cm) wider than the tenderloin. Brush the pastry sheet with some of the egg mixture. Spoon mushroom mixture onto the pastry to within 1 inch (2.5 cm) of the edges. Place the tenderloin in the center of the mushroom mixture. Fold the pastry over the meat, sealing the ends and edges. Place seam-side down on a heavy baking sheet. If desired, decorate the pastry with small pastry cut-outs, using the remaining egg mixture as your ???glue???. Bake 25 minutes, until pastry is golden, and the meat thermometer reads 140?°F (46?°C).

Transfer tenderloin to a serving platter and garnish with fresh herbs (if using). Let stand for 5 minutes before carving into slices.

Per serving: 320 calories (47% calories from fat), 27 g protein, 16 g total fat (4.9 g saturated fat), 15 g carbohydrates, 2 g dietary fiber, 92 mg cholesterol, 435 mg potassium, 142 mg sodium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (bread/starch), 1 1/2 fat

HUNGARIAN GOULASH
Makes 4 servings

~Submitted by Larry Holmes, Ontario, Canada

olive oil cooking spray
2 onions, 10 ounces (310 g) total, thinly sliced
2 large garlic cloves, minced
1 rib of celery, 2 ounces (60 g), sliced
1 pound (480 g) lean rump or round of beef, cubed
1 tablespoon (9 g) all-purpose flour
1 tablespoon (15 ml) sweet Hungarian paprika
1 ?? cups (360 ml) fat free low-sodium canned beef broth
2 tomatoes, 10 ounces (310 g) total, seeded and chopped
8 ounces (240 g) cabbage, cored and shredded
?? teaspoon (2.5 ml) caraway seeds
freshly ground pepper to taste
8 ounces (240 g) no cholesterol, dry noodles

Lightly spay a nonstick covered pot with cooking spray. Add the onions, garlic, and celery. Saut?© for 5 minutes over medium heat, stirring occasionally. Raise the heat to medium-high. Add the beef. Stir until the beef is browned on all sides, about 5 minutes. Sprinkle on the flour and paprika. Cook, stirring, for 1 minute. Add the beef broth. Cover and simmer for 1 hour.

Stir in the tomatoes, cabbage, and caraway seeds. Cover again, and simmer for 45 minutes, until the beef is tender. Taste for seasoning and add pepper to taste. Meanwhile, cook the noodles according to package directions. Drain.

To serve, made a bed of the noodles in the center of a deep platter. Top with the goulash. Serve immediately.

Per serving: 457 calories (12% calories from fat), 12 g protein, 6 g total fat (2.1 g saturated fat), 58 g carbohydrate, 6 g dietary fiber, 77 mg cholesterol, 86 mg sodium
Exchanges: 4 lean meat, 3 carbohydrates (3 bread/starch), 3 vegetable

SAVORY POT ROAST WITH VEGETABLES
Makes 6 servings with beef leftovers

~Submitted by Larry Holmes, Ontario, Canada

1 3 pound (1.44 kg) boneless beef chuck roast, tied and trimmed of all fat freshly ground pepper to taste
olive oil cooking spray
3 large carrots, peeled and cut into sticks about 1 inch (2.5 cm) wide and 2 inches (5 cm) long
3 large ribs celery, cut into pieces 2 inches (5 cm) long
1 large yellow onion, peeled and cut into 12 equal pieces
3 large cloves garlic, thinly sliced
1 cup (240 ml) dry red wine or fat-free, no-salt-added canned beef broth
1/3 cup (74 g) low-sodium tomato paste
1 ?? tablespoons (23 g) Dijon mustard
?? teaspoon (2.5 ml) crushed dried thyme
2 large bay leaves
salt (optional)
1 ?? tablespoons (23 g) cornstarch, mixed with 2 tablespoons (30 ml) water

Rinse roast and pat dry with paper towels. Sprinkle both sides with pepper. Lightly coat a heavy skillet with cooking spray and place over medium-high heat. Add roast and sear until well browned on all sides, about 8 minutes total cooking time.

In a 4-quart (4 l) or larger crockery slow-cooker, combine carrots, celery, onion, and garlic. Place browned roast on top of the vegetables.

In a large mixing cup, combine wine, tomato paste, Dijon mustard, thyme, and bay leaves. Pour over roast and vegetables. Cover and cook until roast is very tender when pierced with a fork, about 8 to 9 hours on LOW or 4 to 5 hours on HIGH.

When beef is done, transfer the roast to a heated serving platter.

If cooking on LOW, turn the slow-cooker on HIGH. Skim any fat from the surface of the sauce. Add salt (if using). Pour the blended cornstarch mixture into the cooker and cook, stirring often, until sauce is bubbling, 10 to 15 minutes.

Using a slotted spoon, remove vegetables from sauce and arrange around the roast. Transfer sauce to a gravy boat to pass alongside.

To serve, carve the beef against the grain into thin slices. Serve at once.

Per serving (4 ounces {120 g} beef plus 1/6 of the vegetables and 3 tablespoons {45 ml} of the sauce): 315 calories (26% calories from fat), 41 g protein, 10 g total fat (3.3 g saturated fat), 15 g carbohydrates, 3 g dietary fiber, 119 mg cholesterol, 220 mg sodium
Diabetic exchanges: 4 lean protein, 1 carbohydrate (vegetable)

BAKED RED SNAPPER IN PARCHMENT
WITH JULIENNE VEGETABLES
Makes 4 servings

~Submitted by Larry Holmes, Ontario, Canada

4 5-ounce (150 g) red snapper filets, scaled
salt (optional) and
freshly ground pepper
1 tablespoon (15 ml) olive oil
1 medium fennel bulb, about 6 ounces (180 g), trimmed and sliced into julienne strips
2 leeks, white part only, cleaned and sliced into julienne strips
1 small zucchini, 3 ounces (90 g), sliced into julienne strips
1 clove garlic, minced
?? teaspoon (2.5 ml) crushed fennel seed (optional)
2 small Roma tomatoes, 6 ounces (180 g) total, peeled and sliced into julienne strips
lemon slices for garnish (optional)

Preheat oven to 450?°F (230?°C, Gas Mark 8). Cut 4 pieces of parchment baking paper to double thickness aluminum foil into 12x15-inch (30x37.5 cm) rectangle. Fold in half from the short end and cut out a large heart shape along the fold, like a valentine. When unfolded the heart should measure about 14 inches (35 cm) wide and 12 inches (30 cm) long Rinse the red snapper filets; pat dry with paper towels. Season with salt (if using) and pepper to taste. Unfold the heart and lay a piece of snapper on the long side of each heart. Arrange the vegetables over the pieces of fish in a decorative pattern. Drizzle some of the olive oil over each. Fold the heart over to enclose the fish and crimp the edges neatly to seal completely. Transfer fish packets on a large baking sheet and bake for 20 minutes, until parchment is puffed and browned and fish is opaque and flakes easily. Serve the closed packages at once, allowing each person to open their own packet at the table.

Per Serving: 215 calories (23% calories from fat), 31 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, 3 g dietary fiber, 54 m cholesterol, 122 mg sodium

PORK SCALOPPINE WITH TOMATO AND
PEPPER SAUCE OVER CREAMY POLENTA
Makes 4 servings

~Submitted by Larry Holmes, Ontario, Canada

12 ounces (360g) pork loin, all fat removed
4 sun-dried tomato halves (not packed in oil)
olive oil cooking spray
3 large cloves garlic, thinly sliced
?? large red bell pepper, seeds removed and thinly sliced lengthwise
?? large green bell pepper, seeds removed and thinly sliced lengthwise
1 14 1/2 -ounce (411g) can diced, no salt added, tomatoes, well drained
2 tablespoons (30 ml) dry white wine
?? cup (60 ml) canned fat-free, low-sodium chicken broth
?? teaspoon (1.25 ml) fresh rosemary, minced or pinch crumbled dried
4 Greek olives, pitted and sliced, for garnish

Cut the pork loin into 4 slices. Place each slice between pieces of waxed paper and pound until the pork is 1/4 inch (0.6 cm) thick. Place the sun-dried tomatoes in a bowl and cover with boiling water for approximately 5-8 minutes. Drain and chop.

Lightly coat a nonstick skillet with cooking spray. Add pork and saut?© over medium-high heat for 2 to 3 minutes per side, turning once. Remove and keep warm. Add the garlic and peppers to the skillet. Saut?© for 3 minutes. Add the sun-dried tomatoes, drained diced tomatoes, white wine, chicken broth and rosemary. Continue cooking over medium-high heat, stirring occasionally, until reduced by half, about 4 minutes. Just before serving, add the pork to the skillet. Serve pork over the polenta, spooning 1/4 of the sauce over each serving. Garnish with the sliced olives.

Per serving (pork only): 165 calories (28% calories from fat), 20 g protein, 5 g total fat (1.7 g saturated fat), 9 g carbohydrates, 2 g dietary fiber, 50 mg cholesterol, 720 mg potassium, 56 mg sodium Diabetic exchanges: 2 1/2 lean protein, 1/2 carbohydrate (2 vegetable)
4 lean meat, 2 vegetable

LEMON CHEESECAKE WITH FRESH BERRIES
Makes 16 servings

~Submitted by Larry Holmes, Ontario, Canada

?? tablespoon (7.5 g) margarine
1/3 cup (35 g) graham cracker crumbs
2 cups (450 g) nonfat cottage cheese, drained
14 ounces (400 g) soft tofu, drained
1 cup (236 ml) nonfat yogurt cheese
grated zest of 1 lemon
?? cup (59 ml) fresh lemon juice
?? teaspoon (2.5 ml) vanilla extract
2 large egg whites
?? cup (118 ml) egg substitute
7 packets sugar substitute that will not break down when heated, or to taste
2 tablespoons (16 g) unbleached all-purpose flour
1 cup (150 g) fresh strawberries
16 perfect strawberries for garnish, cleaned with stems intact

Grease the sides and bottom of a 9-inch (23cm) springform pan with margarine. Dust with graham cracker crumbs. Refrigerate until ready to fill. Preheat oven to 350?° F (180?°C), gas mark 4.

In a food processor or blender, process cottage cheese and tofu until smooth. Add all other ingredients except the strawberries. Process for 3 minutes until very smooth and light. Pour into prepared springform pan.

Place a sheet of aluminum foil on the middle rack of the oven under the springform to protect the oven. Bake for 1 1/2 to 1 3/4 hours, until the filling is set, slightly puffed, and golden brown at the edges. Cool on a wire rack for 45 minutes. Refrigerate until chilled, 2 hours. Remove the sides of the springform pan.

Whirl the cup of strawberries in a food processor to make a puree. Spoon puree over each serving and garnish with one perfect strawberry, sliced to the stem and fanned out.

Per serving: 74 calories (17% calories from fat), 8 g protein, 1 g total fat (0.2 g saturated fat), 7 g carbohydrates, 0 dietary fiber, 3 mg cholesterol, 153 mg sodium
Diabetic exchanges: 1 very lean protein, 1/2 carbohydrate (bread/starch)

EASY CARROT CAKE
Makes 16 servings

~Submitted by Larry Holmes, Ontario, Canada

baking spray with flour
1 ?? cups (285 g) unbleached all-purpose flour
?? cup (103 g) one-to-one sugar substitute
1/3 cup (65 g) plus 1 tablespoon (8 g) nonfat dry milk powder
1 ?? teaspoons (7.5 ml) baking soda
1 ?? teaspoons (7.5 ml) baking powder
1 teaspoon (5 ml) ground cinnamon
?? teaspoon (2.5 ml) ground cloves
?? teaspoon (2.5 ml) ground nutmeg
?? teaspoon (2.5 ml) ground allspice
1/8 teaspoon (0.6 ml) salt (optional)
?? cup (120 ml) canola oil
?? cup (180 ml) liquid egg substitute
1 large egg white
1 ?? cups (225 g)finely grated carrots
?? cup (32 g) finely chopped pecans
?? cup (36 g) currants
1 6-ounce (180 g) can unsweetened crushed pineapple, drained
frozen non-fat, sugar-free whipped topping, thawed (optional)

Preheat oven 350?°F (180?°C), Gas Mark 4. Coat an 10 inch (25 cm) spring form pan with cooking spray.

Sift the flour into a large bowl. Add the sugar substitute, dry milk, baking soda, baking powder, spices and salt. Stir to mix well. Mix in the oil and egg substitute using a low setting on your electric mixer. Fold in the carrots, walnuts, currants and pineapple.

Spread in the prepared pan and bake until a tooth pick inserted into the center of the cake comes out clean, about 30 minutes. Cool in pan, remove the outside of the cake pan and slice.

If using, top with thawed whipped topping.

Per serving: 155 calories (44% calories from fat), 4 g protein, 8 g total fat (0.6 g saturated fat), 20 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 204 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (bread/starch), 1 1/2 fat

BREAD & BUTTER PUDDING
Makes 8 servings

~Submitted by Larry Holmes, Ontario, Canada

refrigerated butter-flavored cooking spray
8 slices whole wheat bread
1 ?? tablespoons (19 g) unsalted butter, softened
1/3 cup (35 g) chopped dried apricots, soaked in 2 tablespoons (30 ml) brandy for 5 minutes
1 large baking apple, cored, peeled, and chopped
?? cup (36 g) golden raisins
1 tablespoon (12 g) sugar
1 teaspoon (5 ml) ground cinnamon
?? cup (180 ml) egg substitute
2 ?? cups (540 ml) 1% low-fat milk

Preheat oven to 350?°F (180?°C), Gas Mark 4. Lightly coat a 2-quart ( l) casserole dish with cooking spray.

Trim and discard the crusts off each bread slice. Thinly butter each slice and cut into quarters. Set aside.

In a bowl, combine the soaked apricots, apple, and raisins. Place half of the fruit mixture into the prepared dish. Mix the sugar and cinnamon. Sprinkle 1/3 of the mixture over the fruit. Top with half of the bread quarters, the remaining fruit mixture and another 1/3 of the sugar mixture. Arrange the remaining bread quarters on top, buttered side up.

Whisk the egg substitute and milk together, and pour over the bread. Sprinkle with remaining 1/3 of the sugar mixture. Bake for 35 to 40 minutes, until a tester inserted in the center comes out clean. Cool in the dish for at least 10 minutes before spooning into dessert bowls.

Per serving: 170 calories (0% calories from fat), 7 g protein, 4 g total fat (2.0 g saturated fat), 27 g carbohydrates, 3 g dietary fiber, 9 mg cholesterol, 338 mg potassium, 194 mg sodium
Diabetic exchanges: 1/2 very lean protein, 2 carbohydrates (1 bread/starch, 1 fruit), 1/2 fat

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For Two...

POWER BURGER
Serves 2

1/2 pound lean 90% ground beef
2 tablespoons oat bran
1/4 cup oats
2 tablespoons fat free milk
1 teaspoon dehydrated minced onion
dash pepper
1/2 teaspoon canola or corn oil

Mix all ingredients together except oil and form into 2 patties. Heat oil in skillet and cook burgers until done.

Exchanges per serving: 1 Starch, 3 medium Fat Meat
Nutrition Information per serving:
Calories 296, Calories from Fat 153, Total Fat 17 g, Saturated Fat 6 g, Sodium 73 mg, Total Carbohydrate 11 g, Dietary Fiber 2 g, Sugars 1 g, Protein 23 g