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MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon-Oatmeal Crispies Categories: Diabetic, Desserts, Rice, Cooky/bars Yield: 36 cookies MMMMM------------------------INGREDIENTES----------------------------- 2/3 c Vegetable Oil; 1 ts Lemon flavoring; 2/3 c Brown Sugar; 1 c All-purpose flour; 1/2 c Egg Whites; 1 c Rolled oats; 2 tb Lemon Juice; 1/2 ts Baking powder; 2 tb Grated fresh or finley chop- 1/2 ts Baking soda; Ped dried lemon rind; 1 1/2 c Crispy rice cereal; Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy. Add egg whites, lemon juice, rind and flavoring, and mix at medium speed to blend well. Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating a medium speed. Stir in cereal. Drop by the tablespoonfuls(level no.duooer) onto cookie ssheets left ungreased or lined with aluminum foil. Bake at 350 for 8 to 10 minutes, or until cookies are lightly browned. Remove them to a wire rack and cool to room temperature. Yield: 36 servings (36 cookies) Food Exchanges per serving: 2/3 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 87, CHO: 11g, PRO: 1g, Fat: 4g, Na: 66mg, Cholesterol: 0 Source: Desserts for Diabetics by Mable Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Etta's Oatmeal Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 24 cookies MMMMM------------------------INGREDIENTS----------------------------- 1/2 c Margarine; (1 Stick) 1/2 ts Black walnut flavoring; 1/4 c Sugar; 1/4 c Water;at room temperature 1/4 c Brown sugar; 1 1/2 c All-purpose flour; Dry sugar substitute equal; 1 ts Baking soda; To 1/4 cup of sugar 1/4 ts Salt; 1/4 c Egg; whites 1/2 c Black or English Walnuts; 1 ts Vanilla; -chopped Cream margarine, sugars and dry sugar substitute together at medium speed until light and fluffy. Add egg whites, flavorings, and water, and mix at medium speed for 30 seconds, scraping down the bowl before and after adding egg whites, flavorings, and water. Stir flour, baking powder, salt, oatmeal and walnuts together to blend, and add to creamy mixture. Mix to blend. Drop dough by 1 1/2 T onto cookie sheets that have been sprayed with pan spray or lined with aluminum foil. Press each cookie down lightly with the back of a tablespoon dipped in color water. Bake at 350 for 12 to 14 minutes, or until cookies are lightly browned. Remove them to a wire rack and cool to room to temperture. Yield: 24 Food exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 122 Fat: 6g, CHO: 15g, PRO: 3g, NA 120 mg, Cholesterol: 0 Source: Desserts for Diabetics by Mabel Cavaiani, R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Coconut Macaroons Categories: Diabetic, Desserts, Cooky/bars Yield: 86 cookies MMMMM------------------------INGREDIENTS----------------------------- 1/4 c Semisweet chocolate chips; 1 ts Chocolate flavoring; 2 Large egg whites; (optional) 1/4 ts Cream of tartar; 1/8 ts Salt; 1 ts Vanilla; 2 1/2 c Flaked coconut; Melt chocolate chips in the top of a double boiler or in a micowave oven. Set aside and cool to room temperature. Place egg whites and cream of tartar in a mixer bowl and beat at high speed, using a whip, until peaks are formed. Add sugar gradually while continuing to beat at high speed. Add flavorings and salt to meringue, beating at low speed. Add melted clocolate, continuing to beat at slow speed. Remove the whip and stir the coconut into the margingue with a spoon. Drop by heaping tablespoon onto a cookie sheet that have been sprayed with pan spray or lined with aluminum foil. Bake at 325 for about 20 minutes, or until marcroons are not quite firm. Remove loosly cpvered container in a dry place at room temperature. Keep in a loosely covered container in a dry place at room temperature, or freeze until needed. Do not cover tightly if storing at room temperature. Yield: 20 servings Food Exchanges per serving: 2/3 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 86, Cho: 10g, PRO: 1g, FAT: 5g, NA:22mg, Cholesterol:0 Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Three Beans in a Salad Categories: Diabetic, Vegetables, Salads, Side dishes, Beans Yield: 4 servings MMMMM------------------------INGREDIENTS----------------------------- 2/3 c Pinto beans;cooked drained 2 tb Natural rice vinegar; 2/3 c Garbanzo bns; cooked,drained 1 tb Lemon juice; 1 1/2 c Green beans; sliced, steamed 4 ts Olive oil; 1/2 c Celery; diced 1/4 ts Each salt; 1/4 c Red onion; diced Freshly ground pepper; 1/4 c Pimentos; diced Lettuce leaves 1/4 c Parsley; chopped 1. In salad bowl combine all ingredients, except lettuce. Chill 2. Serve on lettuce leaves. DEAL-MEAL CARDS USED: 1 meat 1 vegetable 1 fat 155 Calories MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mexican Goolash Categories: Diabetic, Meats, Main dish, Mexican Yield: 4 servings 1/2 lb Lean ground beef; 1 1/2 c Raw macaroni; 1/2 c Onion; chopped 1/4 ts Garlic powder; 1/4 c Green pepper; chopped 1/4 ts Pepper; 3 c Tomato juice; Hunt's No Salt 1/4 ts Chili powder; Add Macaroni to boiling water and cook for 7 minutes. Cook the first 3 ingredients in cast-iron skillet until meat is brown and vegetables are tender. Drain off fat. Add tomato juice, macaroni, and spices. Simmer until liquid is almost absorbed. Note: Served with a salad, this makes a delicious meal. Nutrients per serving: Calories 323, fat 11g, cholesterol 49mg, carbohydrate 36g, sodium 64mg. Exchanges: Bread 2, Meat 2, Vegetable 1. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mustard Sauce Categories: Diabetic, Sauces, Low-fat/cal Yield: 8 servings 2 Egg Yolks; 1/2 ts Mustard; dry 3 tb White Vinegar; 3 tb Skim Milk; 1 tb Prepared Mustard; 1 tb Lemon Juice; Artificial Sweetener; * * Enough Artificial Sweetener to substitute for 1 t of Sugar ====================================================================== === Beat egg yolks with dry mustard in the top of a double boiler until blended. Add vinegar gradually, beating after each addition. Cook over simmering water, stirring constantly until thick and smooth. Add milk gradually, beating in with a fork or wire whip. Cook 5 more minutes over simmering water. Remove from heat. Let cool 10 minutes. Add remaining ingredients, blend well. This is delicious served with Ham, Pork, or Canadian-style bacon. Makes 8 servings of 1 Tablespoons each. Nutritive Values Per Serving: CHO 1 gm; PRO 1 gm; FAT 1 gm; Calories 18 Sodium 28 mg Food Exchange Per Serving: Up to 1 Tablespoon may be considered "Free". If you use 3 Tablespoons count as 1 Fat Exchange. Low-sodium Diets: This recipe is suitable, but should be used with fresh pork, not ham or Canadian style bacon. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Chiffon Mold Categories: Diabetic, Desserts, Low-fat/cal Yield: 6 servings 1 tb Gelatin; Granulated 1/2 c Water; Cold 3 md Eggs, Separated 1/4 c Cocoa; Dry (25 Grams) 1/8 ts Salt; 1 1/2 ts Vanilla; Real(No Artificial) 1/2 ts Chocolate Extract; Pure Artifical Sweetener ;* 1/8 ts Cream Of Tartar; 42 g Ladyfingers; 6 Small * Use enough artificial sweetener to substitute for 2/3 cups sugar. Soak gelatin in cold water. Beat egg yolks until light; add cocoa, salt, and milk; beat until smooth. Turn into the top of a double boiler. Cook over simmering water stirring constantly until thick and smooth. Remove from heat. Add vinilla, chocolate extract and artificial sweetener; mix well. Add chocolate mixture to gelatin and stir until gelatin is completely dissolved. Chill in refrigerator, stirring occasionally until mixture sets to the consistency of unbeaten egg whites. Meanwhile split lady fingers. Place halves upright ( flat side in) around outer sides of a 4-cup mold. When chocolate mixture is partially thickened, beat egg whites and cream of tartar until stiff. Fold into chocolate mixture; blend thoroughly. Carefully spoon into mold. Cover with clear plastic wrap. Chill for 3 to 4 hours or until set. Unmold onto a serving plate as you would any gelatin mixture. To serve, cut into six slices. Makes 6 Servings of 2/3rds cup chocolate mold plus 2 ladyfinger halves. Nutritive Values Per Serving: CHO 11 gm; PRO 7 gm; FAT 4 gm; Calories 103; Sodium 100 Mg Food Exchanges Per Serving: 1 Fruit Exchange Plus 1 Low-Fat Meat Exchange Low-Sodium Diets: Omit Salt MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rice and Cheese Casserole Categories: Diabetic, Rice, Cheese, Main dish, Casseroles Yield: 6 servings 2 1/2 c Cooked brown rice -cheese 3 Green onions, chopped 1/2 c Low-fat milk 1 c Low-fat cottage cheese 1/2 ts Dijon-style mustard 1 ts Dill weed Nonstick vegetable spray 1/4 c Freshly grated Parmesan Combine all but the last ingredient in a mixing bowl. Pour into a casserole dish coated with nonstick vegetable spray. Bake in a preheated 350 degree oven for 15 to 20 minutes. Serves: 6 (3/4 cup servings) Calories: 225, Protein: 14 g, Fat: 4 g, Carbohydrates: 34 g, Fiber: 2.5 g, Cholesterol: 10 mg, Sodium: 328 mg, Potassium: 218 mg Exchange: 1 1/2 starch/bread 1/2 lean meat 1 low-fat milk From: UCSD Healthy Diet for Diabetes cookbook Posted by: Debbie Carlson - Cooking Echo RECIPE CLIPPED by Joan Johnson MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black Beans and Rice Categories: Diabetic, Rice, Beans, Vegetarian Yield: 4 servings 1 lb Black beans; 1/2 c Vinegar; 1 ts Oregano; 1 Green pepper; chopped 1 lg Onion; chopped 2 c Cooked brown rice; 3 Bay leaves; 2 ts Olive oil; 1 cl Garlic; 1 Ham hock; trim fat Wash the beans and soak overnight in 2 quarts of cold water. Saute the onion ( and it's just as good if you leave the onion raw), garlic and pepper in the oil. Combine all the ingredients except the vinegar and rice, and cook over low heat until the beans are tender. Add the vinegar and serve over the rice. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vegetable Gumbo Categories: Diabetic, Vegetarian, Vegetables Yield: 6 servings 1 Onion; chopped 1/2 c White Grape Juice; 1/2 Green pepper; diced 1/2 c Water; 2 Ribs Celery; diced 1/4 ts Tabasco sauce; 1 Clove garlic; minced 1/4 ts Paprika; 1 lb Okra; sliced, fresh, frozen 2 tb Fresh parsley; chopped 1 lb Tomatoes; fresh, or canned 1 tb Basil or Rosemary; minced 2 c Corn; fresh, frozen, canned Vegetable coating spray 1 ts Vegetable Bouillon granules; Method: In a large heavy stew pot, place bouillon and 1/2 C white grape juice, onion, green pepper, celery garlic, cook until tender, 5-7 minutes. Add other ingredients, cook over low heat, stirring occasionally to keep from sticking to bottom. Cover and simmer gently until corn and okra are done. (or simmer in crockpot 6-7 hours) Note: Cut fresh corn from cob with a sharp knife, then scrape the remaining corn off the cob. Four ears will make about two cups. If you use dried herbs, rub them with the palms of your hands before adding to the pot, this releases their aroma and goodness. Exchanges: 1 Veg, 1 Bread, and 107 calories. Update old family favorite - Alice in Houston MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Red Beans and Rice #4 Categories: Diabetic, Rice, Main dish, Vegetables, Beans Yield: 4 ser(1 cup) 2 cl Garlic; minced 2 ts Tabasco sauce; 1/3 c Onion; diced 2 c Brown rice; cooked 1/8 ts Cayenne; 2 c Red beans; cooked 1/8 ts Cumin; 1 c Ham; cooked and diced 1/8 ts Chili powder; In a large pan, saute garlic and onion with seasonings. Add rice, beans and ham; cook over medium heat. Stir in approximately 1/4 cup water or liquid from beans. Cook until heated through. Serves: 4 (1 cup servings) Calories: 306 Protein: 19 g Fat: 4 g Carbohydrates: 48 g Fiber: 10.4 g Cholesterol: 21 mg Sodium: 555 mg (high in sodium) Potassium: 731 mg Exchange: 3 starch/bread 1 medium-fat meat MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Ice Cream, Lowfat Categories: Diabetic, Desserts, Ice creams Yield: 8 servings MMMMM------------------------INGREDIENTS----------------------------- 8 oz Pet Lite Milk; 1 ts Vanilla; 4 pk Sugar Substitute; MMMMM-----------------ADD: ONE OF THE FOLLOWING---------------------- 2 Peach; peeled & diced 8 oz Orange Juice; 1 Banana; mashed 2 c Strawberries; crushed 4 sl Pineapple with juice; Directions: Mix all together and put in freezer of refrigerator until hardened. Remove - break up - put in blender and whip until creamy. Serve. Can also be made in one of the small electric machines, or one of those that goes in freezer. Calories: 75 cal. Exchanges: 1/2 Milk and 1/2 Fruit From Files of A.Broaddus 6-24-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Jiffy Fruit Cobbler Categories: Diabetic, Desserts Yield: 6 servings 1 Canned peaches; apricots; Cinnamon; to taste Or fruit cocktail;..in 1 c Biscuit mix; Fruit juice 1/3 c Milk; 2 ts Tapioca; minute Preheat oven to 350 degrees. Combine fruit and juice, tapioca and cinnamon in a 9 inch pie plate, set aside. Stir together biscuit mix and milk in a small bowl. Top fruit mixture with 6 equal sized 'mounds' of biscuit dough. Place fruit mixture with the biscuits on top of the oven. Bake 25-30 minutes. Serve warm with fruit dished on top of biscuit. 1 serving = 170 cal. 1 brd, 3/4 fruit, 1 fat. Carbs = 27, pro = 3, f = 5 Approved by the Diabetes Assoc. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Miracle Rise Chocolate Cake Categories: Diabetic, Desserts, Cakes Yield: 12 servings MMMMM------------------------INGREDIENTS----------------------------- 1 pk Active dry yeast; 2 c Flour; Pillsbury's All Purp. 1/2 c Warm water; 1 tb Baking Powder; 2 Eggs; OR EGG SUBSTITUTE; 1 ts Soda; 1/2 c Skim milk' 1/2 ts Salt; 1/3 c Vegetable Oil; 1 ts Vanilla; 3 tb Sweet*10 Liquid; 1 ts Red food coloring; 1/2 c Cocoa; Directions: Spray a 9-in tube or Bundt pan. In a large mixer bowl, soften yeast in warm water. Add egg substitute, milk, oil and Sweet*10. Beat 2 minutes at high speed. Add cocoa, dry ingredients, vanilla and food coloring. Blend at low speed; beat 3 minutes at medium speed. Pour batter into greased 9-inch Bundt pan or tube pan. Cover with foil; let rise in warm place for 45 minutes. Bake at 350 degreds for 30 to 35 minutes until a wooden pick inserted in center of cake comes out clean. Invert immediately onto wire rack. Cool. 1/12th of cake has 145 calories. Exchange values - 1/2 skim milk; 1 Fruit, 1 Fat Created by Pillsbury Kitchens Exchange From files of A.Broaddus 6-29-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Wild Rice-Stuffed Squash Categories: Diabetic, Vegetables, Vegetarian, Rice Yield: 4 servings 2 md Acorn Squash; 1/2 c Walnuts; chopped 1/2 c Wild Rice; cooked 1 tb To 2 tb Frozen Orange Juice; 1 ts Orange Rind; grated Concentrate Cut the squash in half and remove the seeds. Combine the remaining ingredients and fill the squash with the mixture. Place in a baking pan. Cover with aluminum foil or a lid and bake in a 400-degree oven for about 35 minutes, or until the squash is fork-tender. Extra orange juice concentrate can be drizzled over the squash just before serving. Serves 4 One Serving = Calories: 204 Carbohydrates: 28 Protein: 5 Fat: 10 Sodium: 20 Potassium: 610 Cholesterol: 0 Exchange Value: 2 Bread Exchanges + 2 Fat Exchanges Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry-Stuffed Acorn Squash Categories: Vegetables, Diabetic, Vegetarian Yield: 4 servings 2 md Acorn squash; 1 Orange; peeled and chopped 1 Apple; chopped 1/2 ts Cinnamon; 1/2 c Cranberries; fresh or frozen 2 ts Honey or Equal Sweetner; -chopped Cut the squash in half and remove the seeds. Combine the remaining ingredients, except the honey or sweetener. Fill the squash with the mixture. Drizzle the honey or sweetener over the squash. Place in a baking pan. Cover with aluminum foil or a lid and bake for 25 minutes in a 400 degree oven. Remove the foil and continue baking until the squash is tender, about 20 minutes. Serves 4 One Serving = Calories: 125 Carbohydrates: 31 Protein: 2 Fat: 1 Sodium: 2 Potassium: 608 Cholesterol: 0 Exchange Value: 1 Bread Exchange + 1-1/2 Fruit Exchanges Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black Forest Parfait Categories: Diabetic, Desserts, Cheese Yield: 6 servings 3 oz Neufchatel cream cheese; 1/3 c Cherry juice; 2 c Skim milk; cold 1 cn Red sour pitted cherries; 3 oz Pkg. Jell-o sugar-free; -1 lb., water packed -instant chocolate pudding; 6 pk Equal sweetener; 1 tb Cornstarch; Blend cream cheese with 1/4 cup skim milk on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes or until smooth. Mix cornstarch in cherry juice until dissolved. Add to cherries and cook until it boils for 1 minute. Remove from heat and stir in Equal. Alternately spoon pudding and cherries into parfait dishes, ending with pudding. Garnish with 2 cherries. Nutrients per serving: Calories 116, fat 3.5gm, cholesterol 14mg, carbohydrate 16g, sodium 304mg. Exchanges: Bread 1/2, milk 1/2, fruit 1/2, fat 1. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberries Romanoff Categories: Diabetic, Desserts Yield: 1 servings MMMMM------------------------PER SERVING----------------------------- 1/4 c Lowfat yogurt; put in 4 Strawberries; fresh or -custard cup -thawed frozen 4 pk Equal sweetner; up to 5 ds Nutmeg; For each serving, mix yogurt with Equal and a dash of nutmeg. Then add strawberries and stir. Serves 1. Nutrients per serving: Calories 57, fat 1g, cholesterol 0mg, carbohydrate 5g, sodium 40mg. Exchanges: Milk 1/2, fruit 1/3. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Our Lemon Pie Categories: Diabetic, Desserts, Pies Yield: 8 servings 3 tb Margarine; 27 pk Equal sweetener; 10 Graham cracker squares; 2 Egg yolks; 1/2 c Skimmed evaporated milk; 2 lg Lemons; 1/2 cup juice -cold 3 Egg whites; 1 pk Dream Whip; 3 tb Sugar; Melt margarine on medium to low heat. Roll graham crackers into crumbs with rolling pin. Mix crumbs and melted margarine. Pat to make crust on bottom and sides of pie pan. Chill. Add cold evaporated milk to Dream Whip (do not add vanilla). Sprinkle in 24 pkg. Equal. Mix and beat according to directions. Beat egg yolks slightly, and gradually stir in lemon juice. Gradually fold in the whipped Dream Whip. Spread in pie crust. Turn on broiler so it will get hot. Beat 3 egg whites frothy (use clean beaters so whites will beat up as fluffy as possible). Add 1 tbs. sugar and beat until blended in. Add another tbs. sugar and 3 Equal pkg. and beat until soft peaks form. Spread meringue over top. Spread meringue to stick to the edges so it won't shrink when you broil it. Put under broiler for 30-60 seconds until meringue is lightly browned. IT DOESN'T TAKE LONG AT ALL AND IS EASY TO BURN. The flavors will blend better if you chill for 5 hours. Nutrients per serving: Calories 144, fat 5g, cholesterol .6mg, carbohydrate 27g, sodium 81mg. Exchanges: Bread 1, fruit 1/2, milk 1/2, fat 1. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Banana Bread Categories: Diabetic, Breads/bm, Low-fat/cal Yield: 20 servings 1/4 c Sugar; 1 ts Baking soda; 3/4 c Sugar Twin; 2 c Flour; 1/3 c Margarine; 4 tb Milk; 1 Egg; 3/4 ts Vinegar; 2 Egg whites; 3 Bananas; ripe, mashed Blend sugar, Sugar Twin, and margarine. Add eggs and mix well. Sift flour and soda into bowl and stir. Mix milk and vinegar together, then add to mixture. Fold in bananas. Bake 1 hour at 350 degrees in greased 9 x 5 loaf pan. Let cool and cut into 20 slices. Nutrients per slice: Calories 108, fat 3.6g, cholesterol 14 mg, carbohydrate 17g, sodium 63mg. Exchanges: Bread 1, fruit 1/4, fat 1. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Southern Cornbread Categories: Diabetic, Breads/bm, Low-fat/cal Yield: 12 servings 1 c Yellow cornmeal; 3/4 ts Salt substitute; 1 c Flour; 1 md Egg; slightly beaten 4 ts Baking powder; 1 c Skim milk; Sift dry ingredients together. Add egg and milk; mix well. Pour into 12 x 8-inch pan which has been sprayed with a nonstick vegetable coating. Bake at 425 for 25 minutes. Cut into 12 squares. Nutrients per serving: Calories 81; fat 1g, cholesterol 0, carbohydrate 15g, sodium 142mg. Exchanges: Bread 1 Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Stewart's Salad Categories: Diabetic, Salads, Main dish, Cheese, Low-fat/cal Yield: 12 servings MMMMM-------------------------1ST LAYER------------------------------ 2 pk 3 oz.sugar-freelemon Jell-o; -Few drops -(prepared) 20 oz Can crushed pineapple; 2 dr Green food coloring; -in own juice; drained MMMMM-------------------------2ND LAYER------------------------------ 1 pk 8 oz. lite cream cheese; 1 pk Lite Dream Whip*; make with -softened -skim milk MMMMM-------------------------3RD LAYER------------------------------ 1 c Pineapple juice; unsweetened 2 Egg yolks; 2 tb Flour; 16 pk Equal sweetener; *May use 8 oz. Lite Cool Whip. Mix Jell-o, food coloring, and drained pineapple. Pour into a 9 x 13-inch pan and chill until firm. Blend the cream cheese and Dream Whip together. Spread over chilled Jell-o layer. Chill. Cook third layer ingredients until thick; then cool. Drop by spoonfuls over second layer and spread carefully. Keep chilled until ready to serve. Nutrients per serving: Equal, Calories 114, Fat 5 g, Cholesterol 42 mg, Carbohydrate 12 g, Sodium 129 mg. Exchanges: Fruit 1, Fat 1/2. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, and Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pepper's Tuna Casserole Categories: Diabetic, Fish, Cheese, Low-fat/cal Yield: 8 servings 6 1/2 oz Water-packed tuna; Salt; to taste 1/2 c Onion; diced Pepper; to taste 6 oz Egg noodles; 2 sl Light sandwich cheese; 1 cn Light cream ofmushroom soup; Cook noodles; drain. Mix in all ingredients and top with the cheese. Bake at 350 degrees for about 45 minutes to 1 hour. Nutrients per serving: Calories 72, fat 3g, cholesterol 5mg, carbohydrate 3g, sodium 146mg. Exchanges: Meat 1. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tuna Salad Categories: Diabetic, Fish, Salads, Low-fat/cal Yield: 6 servings 1/2 c Low-calorie mayonnaise; -and all 1 tb Lemon juice; 2 cn 6 1/2 oz. water-packed tuna; 2 tb Green onions; chopped,tops, 1/2 c Celery; chopped Combine all ingredients and toss slightly before serving. Serve on a bed of shredded lettuce. Serves 6. (From Dr. Richard Berger.) Nutrients per serving: Calories 131, Fat 4 g, Cholesterol 35 mg, Carbohydrate 1 g, Sodium 413 mg. Exchanges: Meat 1, Fat 1. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, and Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Scalloped Tuna Categories: Diabetic, Fish, Low-fat/cal Yield: 5 servings 1 c Soft breadcrumbs; 1/2 ts Salt substitute; 1 1/2 c Skim milk; 1/4 ts Pepper; 1 tb Margarine; 1 sm Onion; minced 1 Egg; 1 ts Parsley flakes; 2 Egg whites; 6 1/2 oz Water-packed tuna; Heat breadcrumbs with milk and margarine until margarine melts. Meanwhile, beat egg and egg whites. Stir in salt, pepper, onion, parsley flakes, and tuna. Gradually stir in hot milk and crumbs. Place in casserole dish and bake at 350 for 25-30 minutes. Nutrients per serving: Calories 165, fat 10gm, cholesterol 72mg, carbohydrate 14gm, sodium 452mg. Exchanges: Bread 1, Meat 1, Fat 1. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Aloha Chicken Categories: Diabetic, Poultry, Rice, Main dish Yield: 6 servings 2 1/2 lb Chicken pieces; skinned -unsweetened 2 Chicken Bouillon cubes; 1/2 c Juice from pineapple; -Borden Low Sodium 1 ts Light soy sauce; 1 tb Margarine; 2 tb Flour; 1 c Green pepper; diced (1 med. ds Pepper; -pepper) 4 1/2 c Rice; cooked 1 c Radishes; thinly sliced Chow mein noodles; optional 1 c Pineapple chunks; canned, Simmer the chicken in water with bouillon cubes. Remove meat from bones and cut into chunks. Save 1 cup of chicken broth. While chicken is cooking, melt margarine in frying pan or wok and saute the radishes, green peppers, and pineapple until crisp tender, but not brown. (Put rice on to cook.) Mix 1 cup saved chicken broth with 1/2 cup pineapple juice and 1 tsp. soy sauce. Add to pan. Mix flour with 1 Tb. cold water and stir to remove lumps. Add to vegetables. Add cut up chicken and a dash of pepper, and cook until everything is hot. Serve over rice. If desired, sprinkle chow mein noodles on top. Serves 6. (Portion is 3/4 cup mixture served over 3/4 cup cooked rice.) Nutrients per serving: Calories 320, fat 7g, cholesterol 58mg, carbohydrate 39g, sodium 314mg. Exchanges: Bread 2 1/2, Meat 2. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williams, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Monster Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 36 servings 1/4 c Egg; White 1 ts Vanilla 1/4 c Brown Sugar; 1/3 c Vegetagble oil 1/2 c Sugar; 4 c Rolled oats -sugar substitubed may be 1 ts Baking oats Used 1/2 c Semisweet chocolate chips; 1 c Peanut butter; crunchy Place eggs whites, sugars, peanut butter, vanilla and oil in a mixer bowl and mix at medium speed to blend well. Add oatmeal, baking soda and chocolate chips tp creamy mixture anmd mix at medium speed to blend. Drop dough by 1 1/2 tablespoonfuls (level no 40 dipper) onto cookie sheet that have been sprayed with or lined with aluminum foil. Press each cookie down lightly to 1/2 thick with back of a tablespoon dipped in cold water. Bake at 350 for 12 minutes, or until cookies are lightly browned and firm. Remove them to a wire rack and cool a room temperature. Food Exhcanges per serving: 1 STARCH/BREAD EXCFHANGE + 1 FAT EXCHANGE; CAl: 137, fat 7g, CHO: 16 g, Na: 44mg, PRO: 4g, CHO: 0 Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Soft Molasses Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 30 servings 1/4 c Sugar; 1 ts Cinnamon; 1/2 c Molasses; 1 ts Ginger; 1/2 c Vegetable shortening; 1/2 ts Nutmeg; 2 Large eggs; 1/4 c Sugar;(dry sugar substitute) 2 3/4 c All-purpose flour; 1/2 c Coffee;(hot) 2 ts Baking soda; 1 tb Lemon juice; Cream sugar, molasses and shortening together at medium speed until light and fluffy. Add eggs and mix at medium speed until creamy, scraping down the bowl before and after adding eggs. Stir flour, baking soda, cinnamon, ginger, nutmeg, salt and dry sugar substitute together to blend well, and then add, along with coffee and lemon juice, to creamy mixture. Mix at medium. Mix at medium speed until creamy. Drop dough by 1 1/2 Tablespoon onto cookies sheets that have been sprayed with pan spray or lined with aluminum foil. Bake at 375 for 12 to 14 minuntes, or until cookies are firm. Remove them to a wire rack and cool to room temperuture. Food exchanges per servings: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 101, FAT: 4g, CHO: 15g Na: 103mg, PRO: 2g, CHO: 18mg Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and Her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hermits Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1/2 c Margarine; (1 stick) -to 1/4 cup sugar 2/3 c Brown sugar; 1 ts Cinnamon; 2 Large eggs; 1/2 ts Nutmeg; 2 c All-purpose flour; 1/4 ts Ginger; 1 ts Baking powder; 1/4 c English walnuts; chopped 1/4 ts Salt; 1/4 c Raisins; Dry sugar substitute equal; 1/4 c Water at room temperature Cream margarine and brown sugar together at medium speed until light and fluffy. Add eggs and mix at medium speed for 1 minute, scraping down the bowl before and after adding eggs. Stir flour, baking powder, salt, dry sugar substitute, cinnamon, nutmeg, ginger, walnuts, and raisins together to blend well. Add along with water, to creamy mixture; mix at medium speed to blend well. Drop dough by 1 1/2 tablespoon onto cookie sheets that have been sprayed with pam spray or lined with aluminum foil. Bake at 350 for 10 to 12 minutes, or until cookies are browned on the bottom. Remove them to wrie rack cand cook to room temperature. Food exchanges per serving: 1 STRACH/BREAD EXCHANGE & 1 FAT EXCHANGE Calories: 114, FAT: 5g, CHO: 15g, Na: 89, PRO: 2g, Cholesterol: 23 mg Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Dunking Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 36 servings 1/2 c Margarine; (1 stick) 1/2 c Egg whites; 1/2 c Sugar; 2 c All-purpose flour; 1/4 c Brown sugar; 1/4 c Cocoa; Dry sugar substitute equal 1/2 c Baking soda; To 1/4 cup sugar; 1/4 ts Salt; 1 ts Vanilla; Cream margarine, sugars and sugar substitute together until light and fluffy. Add vanilla and egg whites, and mix at medium speed until creamy, scraping down the bowl before and after adding vanilla and egg whites. Stir flour, cocoa, baking soda and salt together to blend and add to creamy mixture. Mix at medium speed to blend. Cover and refrigerate to 1 to 24 hours. Return dough to room temperature. Roll out on a lightly floured board to form a 12' square. Cut across dough a 4" intervals to give 3 slices which 4" wide and 12" long. Cut each slice in 12 equal portion, 1" by 4". Place dough on cookie sheets that have sprayed with pam spray or lined with aluminum foil. Bake at 350 for about 10 minutes, or until cookies are firm. Remove them to a wire rack and cool to room temperature. Variations: Cinnamon Dunkin' Cookies. Omit Cocoa. Add 1/4 c all-purpose flour and 1 1/2 t cimmamon to the flour and other dry ingredients. Lemon Dunkin' Cookies. Omit cocoa. Add 1 t lemon flavoring and grated rind from 1 lemon along with the vanilla, and add 1/4 cup of all-purpose flour to the flour and other dry ingredients. Food exchanges per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 93, FAT: 4g, CHO: 13g, Na: 33mg, PRO: 2g, CHO: 0 Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vera's Buttermilk Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1/2 c Margarine; (1 stick) 2 c All-purpose flour; 2/3 c Sugar; 2 tb Dry Buttermilk; Dry sugar substitute equal; 1 ts Baking soda; 1/4 cup sugar; 1/4 ts Salt; 1 Egg; (large) 1/3 c Water at room temperature 1 ts Vanilla; Cream margaring, sugar, and dry sugar substitute together at medium speed untill light and fluffy. Add egg and vnill and mix at medium speed for 30 seconds, scraping down the bowl before and after adding the egg and vanilla. Stir flour, dry buttermilk, baking soda and salt mixture, along with water, to creamy mixture, and mix at medium speed to blend well. Drop dough by 1 1/2 tablespoonfuls onto coolie sheeet that have been sprayed with pan spray orlined aluminum foil. Press cookies down on the bottom. Remove them to a wire rack and cook to room temperature. Food exchanges per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 96, FAT: 4g, CHO: 13g, Na: 107mg, PRO: 2g, Cholesterol: 12mg Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pecan Oatmeal Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1 c Rolled oats; 1/4 c Egg; whites 1/2 c All-bran, Bran Buds, Fiber 1 ts Vanilla One or 100% Bran 3 ts Water 1/4 c Pecans; 1 c All-purpose flour 1/2 c Margarine; (1 stick) 1/2 ts Baking powder 1/2 c Sugar; 1/2 ts Baking soda 1/2 c Brown Sugar; 1/4 ts Salt Place oatmeal, cereal and pecans in a bowl and mix lightly. Set aside. Cream margarine and sugars together at medium speed until light and fluffy. Add eggs whites vanilla and water, and mix at medium speed for 1 minute, scraping down the bowl before and after adding egg whites, vanilla and water. Stir flour, baking powder, baking soda and salt together and add to creamy mixture and mix at medium speed only until oatmeal is blended into dough. Drop by 1 1/2 tablespoonfuls onto a cookie sheet that have been sprayed with pam spray or lined with aluminum foil. Bake at 375 for about 12 minutes; then remove cookies to a wire rack and cool to room temperature. Food exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 127, FAT: 6g, CHO: 17g, Na: 139mg, PRO: 2g, Cholesterol: 0 Source: Derrests for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Amish Sugar Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1/2 c Sugar; 1 ts Lemon or alomond flavoring 1/3 c Powdered Sugar; 2 tb Water 1/4 c Margerine; (1/2 stick) 2 1/4 c All-purpose flour 1/3 c Vegetable oil 1/2 ts Baking soda 1 Egg; (large) 1/2 ts Cream of tartar; 1 ts Vanilla 1/2 ts Salt Place sugars, margarine and oil in a mixer bowl and mix at medium speed until creamy. Add egg, banilla, flavoring and water, and mix at medium speed for 30 seconds, scraping down the bowl before and after adding these ingredients. Stir remaining ingredients together to blend well; add to creamy mixture and mix at medium speed to blend. Form dough into 24 balls using 1 tablespoon dough per ball. Place balls on cookie sheets that have been sprayed with pan spray or lined with aluminum foil. Press balls down evenly to 1/2' with the back of a tablespoon dipped in water. Bake at 375 for 12 to 14 minutes, or until cookies are browned on the bottom and lightly browned around the edges. Remove cookies to a wire rack and cool to room temperature. Food exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Caloiries: 107, FAT: 5g, CHO: 15g, Na: 50mg, PRO: 2g, Cholesterol: llmg. Source: Desserts for Diabetics by Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Peppermint Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 36 servings 1 c Margarine;(2 sticks) 3 c All-purpose flour; 1 1/3 c Sugar; 1/2 c Cocoa; 1 ts Peppermint; flavoring 2 ts Baking powder; 1/2 c Egg; whites at room 1/4 ts Salt; -temperature Cream margarine and sugar together at medium speed untill light and fluffy. Add flavorings and egg whites, and mix at medium speed for 1 minute, scraping down bowl before and after adding flavorings and egg whites. Stir flour, cocoa, baking powder and salt together to blend well; add to creamy mixture. Mix at medium speed to blend well. Cover and refrigerate from 3 hours to overnight. Return dought to room temperture. Roll our on a lightly floured board to 1/4 thick. Cut with a 2 1/2 round cutter or an equivalent cutter. Place on cookie sheets that have been sprayed with pan spray or lined with aluminum foil. Bake at 350 for 10 to 12 minutes, or until cookies are almost firm. Remove cookies to a wire rack and cool to room temperature. NOTE: Cookies will be soft if kept in an airtight container. If you want them crisp, freeze them or keep them in a container that isn't airtight. Food exchanges per servings: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 115, FAT: 5g, CHO: 16g, Na: 98mg, PRO: 2g, Cholesterol: 0 Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spoon River Rolled Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 36 servings 1/2 c Vegetable shortening 1 ts Nutmeg; (optional) 1 1/4 c Sugar; 1 ts Baking powder 2 Eggs, (large) 1 ts Baking soda 1 ts Vanilla 1/4 ts Salt 1 ts Lemon extract; 1 c Sour cream; 3 c All-purpose flour Cream shortening and sugar together at medium speed until well blended. Add eggs and flavorings, and beat at medium speed until creamy, scraping down the bowl before and after adding eggs and flavorings. Stir flour, nutmeg if desired, baking powder, baking soda and salt together to blend well; add, along with sour cream to creamy. Cover and refrigerate from 3 hours to overnight. Return dough to room temperature. Roll out on a lightly floured board to 1/4" thick. Cut with a 2 1/2 round cutter or an equivalent (see Note below). Place dough on cookie sheets that have been sprayed with pan spray or lined luminum foil. Bake at 350 for 8 to 10 minutes, or until cookies are lightly browned. Remove them to a wire rack and cool to room temperature. NOTE: Nutritive values for these cookies are based on the use of the 2 1/2 round cutter and weight of a little over 1 ounce per cookie. You may use other cutters as long as the finished cookie weighs about 1 ounce per cookie, and you might even make a 2-ounce cookie and figure the nutritive value and exchanges as twice those for the smaller cookie. You may add flavorings other than vanilla and lemon; if add nuts, raisins and the like, however, you are altering the nutritve values and exchanges for each cookie. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 108, FAT: 5g, CHO: 15g, Na: 54mg, Cholesterol: 18mg. Source: Desserts for Diabeties by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black Walnut Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1/2 c Margerine; (1 stick) 1 ts Black Walnut flavering; 2/3 c Sugar 1/4 c Water Dry sugar substitute equal 2 c All-purpose flour -to equal to 1/4 cup sugar 1/3 c Black Walnuts (chopped) (optional) 2 ts Dry buttermilk 1/4 c Egg; (whites) 1 ts Baking soda 1 ts Vanilla 1/4 ts Salt Cream margarine, sugar and dry sugar substitute together at medium speed until lightly and creamy. Add egg whites, flavoring and water, and mix at medium speed for 30 seconds, scraping down the bowl before and after adding egg whites, flavorings and water. Stir flour, nuts, dry buttermilk, baking soda and salt together to blend well, and add to creamy mixture. Mix at medium speed to blend. Drop dough by 1 1/2 tablespoonful onto cookie sheets that have been sprayed with pan spray or lined with aluminum foil. Press each cookie down to 1/2 thick with the back of a tablespoon dipped in cold water. Bake at 350 for 12 to 14 minutes, or until cookies are browned on the bottom. Remove them to a wire rack and cool room temperature. Food Exchanges servings: 1 bread and 1 fat Calories: 107, CHO: 14g, PRO: 2g, FAT: 5g, Na: 108mg, Cholesterol: 0 Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sour Cream-Ginger Cookies. Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1/4 c Vegetable oil 1/2 ts Ginger 1/2 c Brown sugar; 1/2 ts Cinnamon 1/3 c Molasses; 1/2 ts Cloves 1 Egg; (large) 1/2 ts Salt 1/2 c Sour cream; 1/2 ts Baking soda 2 c All-purpose flour Place oil, brown sugar, molasses, egg and sour cream in a mixer bowl and mix at medium speed to blend well. Stir flour, ginger, cinnamon, cloves, salt, and baking soda together to blend well, and add to sour cream mixture. Mix at medium speed until creamy. Drop dough by 1 1/2 tablespoonfuls onto cookie sheets that have been sprayed with pan spray or lined with aluminum foil. Bake at 375 for about 10 minutes, or until cookies are firm and lightly browned. Remove them to a wire track and cool to room temperature. Food exchange serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 92, FAT: 4g, CHO: 15g, Na: 90mg, PRO: 1g, Cholesterol: 14mg. Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Beet Borscht Categories: Diabetic, Soups/stews, Crockpot Yield: 4 servings 1 1/2 c Beet liquid; drained of 1 1/4 ts Salt; -can of beets 1 ts Fresh lemon juice; 3/4 c Tomato juice; 1/4 c Plain low-fat yogurt; 1/4 ts Onion powder; Mix all ingredients except yogurt. Chill 2-3 hours in a covered jar. Serve in cocktail glasses or small glass bowls, topping each with 1 tablespoon yogurt. 4 servings (Yield: 2 cups) 1 serving: 1/2 cup Nutritive values per serving: 6 gm. carbohydrates; 2 gm. protein; 0 gm. fat; 36 calories; 0.6 gm. fiber; 464 mg. sodium; 1 mg. cholesterol Food Exchange per serving: 1 Vegetable Exchange Low-sodium diets: This recipe is not suitable ~----------------------- MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Minestrone Categories: Diabetic, Soups/stews, Vegetarian, Vegetables, Crockpot Yield: 6 servings 1/2 c Celery; thinly sliced 1/2 c Carrot; thinly sliced 3/4 c (1 lg) Potato; cut 1" pieces Clove Garlic; minced 16 oz Can Tomatoes; undrained 1 c Zucchini; thinly sliced 1/2 lb Green Beans;cut in 1" pieces 1/2 c Spaghetti; broken 3 c Hot Water; 2 ts Instant Beef Bouillon powder 1 ts Basil leaves; 1 tb Parsley Flakes; In 3-qt casserole, combine all ingredients. Cover. Microwave at High 25-35 minutes or until vegetables are tender, stirring once or twice. PER SERVING: 35 calories, 315 mg sodium, 0 cholesterol Food Exchanges: 1 1/2 vegetables Exchanges MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Grandma Weiss's Kimmel Soup Categories: Diabetic, Main dish, Soups/stews, Crockpot Yield: 4 servings 2 tb Caraway seed; 1/4 ts Paprika; 1 1/4 tb Margarine; 2 tb Parsley; chopped 2 tb Flour; divided 2 ts Salt; maybe 4 c Water, divided 1 Egg; Cut a small square of cheesecloth and tie the caraway seed in it securely, or sew the bag closed to be srue that caraway seeds do not fall into the soup. Set aside. In a 2-quart pot melt margarine and stir in 1 tb of flour. Cook until light brown. Then gradually stir in 1 c of water and the paprika, stirring constantly so that misture doesn't lump. Add the remaining 3 cups of water. Add the caraway seed, the parsley and t teaspoon of the salt. Cover and simmer for 15 or 20 minutes. In a small bowl stir together the remaining tablespoon of flour, the remaining salt, and the egg. Drop by teaspoonfuls, and the egg. Drop by teaspoons into the soup. Cook 10 minutes longer. Discard bag of caraway seeds and serve. Serves 4; 65 calories per serving. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hearty Vegetable Soup Categories: Diabetic, Soups/stews, Main dish, Crockpot, Vegetarian Yield: 4 servings 3 1/2 c Boiling Water 1/2 c Green pepper; coarsely, 2 Chicken bouillon cubes; - chopped 16 oz Can Tomatoes; 1/2 ts Salt 1/2 c Onion; chopped 1 tb Lemonjuice; 1/2 c Carrot; thinly sliced 1/2 ts Sage; crushed dried 1/2 c Celery; diagonally sliced 1/2 ts Pepper sauce; hot Combine all ingredinets in a 3 to 4-qt pot. Bring to a boil, stirring todissolve bouillcoubes. Cover and simmer gently for 1 hour. Stir occaionally to break up tomatoes into bitsized pieces. Food Exchanges per serving: 2 VEGETABLE EXCHANGES CHO: 12g; PRO: 2g; FAT: 1g; CAL: 54; LOW-SODIUM DIETS: Omit salt. Subsititue low-sodium bouillon cubes and unsalted canned tomatoes. Add dried basil. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tuscany White Bean Soup Categories: Diabetic, Main dish, Crockpot, Beans, Soups/stews Yield: 4 servings 1/4 c Onion; chopped 2 Bay leaves; large 1/2 ts Garlic; minced 1 ts Dried basil; cri,b;ed 3 tb Olive oil; divided 1/2 ts Salt 1/2 lb Dry great nothern beans; 1/2 ts White pepper; ground -washed 2 tb Parsley; fresh chopped 2 qt Water 2 Green onion; chopped Saute onion and garlic in 2 tablespoons of olive oil until soft, stirring often. Add bean, water, bay leaves, and basil. Bring mixture to a boil, reduce to a simmmer, and cover. Continue cooking until beans are tender, about 2 hours, adding more liquid if necessary and stirring occasionally. Season with salt and pepper. Cool soup, puree beans in a blender or food processor fitted with steel blade. Return pureed soup to pot; reheat over moderate heat. stirring often. Blend in remaining olive oil. Serve soup hot, garnished with chopped parsley and green onions. If soup is too thick, add water or chicken broth. Food Exchange Per Serving: 2 1/2 STRARCH/BREAD EXCHANGES + 1 LEAN MEAT EXCHANGE + 1 FAT EXCHANGE CAL: 293; CHO: 37g; PRO: 13g; FAT: 11g; SOD: 256; CHOL: 0g; LOW-SODIUM: Omit Salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rio Grande Kidney Bean Soup Categories: Diabetic, Soups/stews, Main dish, Crockpot, Beans Yield: 6 servings 1 sl Bacon; 3 c Beef broth; 1 ts Garlic; minced 3 Bay leaves; 1/2 c Onion; chopped 1/2 ts Salt; 2 1/2 c Kidney beans; canned with 1/8 ts Ground pepper; freshly -liquid 1/4 ts Dried basil; crumbled Fry bacon over medium heat in heavy frying pan; crumble bacon and set aside. Reheat bacon drippings over medium heat; saute garlic and onion until tender, stirring occaionally. Puree beans in blender or food processor fitted with steel blade and stir into onion mixture. Blend in crumbled bacon and remaining ingredients, stirring occasionally until soup is hot. Remove and discard by leaves. Soup will thicken as it stands and be thinned with water or additional beef broth. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE; CHO: 19g; PRO: 8g; FAT: 3g; CAL: 136 LOW-SODIUM DIET: This recipe is not suitable. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tex-Mex Corn Soup Categories: Diabetic, Mexican, Soups/stews, Crockpot, Main dish Yield: 8 servings 1 tb Margarine -liquid 1/2 c Onion; chopped 16 oz Whole Kernel corn; including 1 c Sweet red pepper -liquid 1 ts Red pepper flakes; 1/4 ts Salt 4 c Chicken broth 1/4 ts Ground white pepper; fresh 17 oz Creamed corn; included Melt margarine in a large saucepan; saute onion and sweet pepper with red pepper flakes until tender, stirring occasionally, about 2 minutes. Sir in chicken broth and both cans of corn. Continue cooking until the is very hot. Add salt and pepper and serve innediately. Food exchanges per serving 2 STARCH EXCHANGES + 1 FAT EXCHANGE CHO: 31g; PRO: 6g; FAT: 8g; CAL: 205; LOW-SODIUM DIETS: Omit salt and substitute unsalted broth and cannned vegetables. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chinese Chicken Corn Soup Categories: Diabetic, Soups/stews, Crockpot, Vegetables, Main dish Yield: 6 servings 3 c Chicken broth; 2 tb Cold water 8 1/4 oz Can creamed corn; 1 2 Egg; whites 1 c Chicken; diced, cooked, 2 tb Parsley; finely, minced, -skinned -fresh 1 tb Cornstarch Combine chicken broth, corn, and chicken pieces in a large saucepan. Bring mixture to a boil over medium heat, stirring occasionally. Blend cornstarch with cold water and add to soup. Continue cooking, uncoverd, for 3 minutes. Beat egg whites untill foamy; stir into soup. Reduce heat to a simmer and cook until foamy. Ladle soup into individual bowls and garish with parsley. Serve hot. Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGES. CHO: 14g; PRO: 16g; FAT: 4g; CAL: 156; LOW-SODIUM DIETS: Substitute unsalted broth. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black Bean Soup Categories: Diabetic, Main dish, Soups/stews, Crockpot, Beans Yield: 6 servings 1 sl Bacon; 2 1/2 c Water 1/2 c Onion; chopped 1/2 ts Cumin 1 c Celery; 1/2 ts Salt 2 1/2 c Black beans; cooked, drained 1/2 ts Ground pepper, freshly Fry bacon over medium heat in small heavy in small heavy frying pan; crumble bacon and set aside. Heat bacon drippings over medium heat; saute onion and celery until tender, stirring occasionally. Puree beans in blender or food processor fitted with steel blade stir into vegetables. Mix in crumbled bacon and remaining ingredients, stirring occasionally until soup is hot. Soup will thicken as it stands and can be thinned with additional water. Serve hot. Food Exchanges per serving: 1 STARCH EXCHANGE + 1/2 FAT EXCHANGE CHO: 18g; PRO: 6g; FAT: 3g; CAL: 124; LOW-SODIUM DIET: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fish Chowder Categories: Diabetic, Main dish, Crockpot, Fish, Vegetables Yield: 6 servings 1 lb Fish fillets; fresh or 1/2 c Celery; chopped with leaves -frozen 1/3 c Catsup; 4 sl Bacon; 2 ts Worcestershire sause; 3/4 c Onion; chopped 1 ts Salt 16 oz Can tomatoes; 1/8 ts Thyme; dried 2 c Boiling water 1/8 ts Marjoram; 1 c Potatoes; raw diced 1 tb Parsley; minced, fresh 1/2 c Carrot; diced Thaw fish fillets if frozen. Remove bones and skin from fish; cut fish into 1-inch pieces. Cut bacon into 1/2-inch pieces. In a large saucepan over moderate heat, fry bacon until crisp, turning freguently. Add onion, and cook and stir over moderate heat until tender and translucent. Cut tomatoes into bit-sized piece. Add tomatoes, tomato liquid from can, and all remaining ingredients except the fish and the parsley to the onions. Bring to a boil; reduce heat to low, cover, and simmer for about 45 minutes. Add fish; cover and simmer for another 10 to 12 minutes, until fish flakes and is tender. Garnish each serving with a sprinkle of parsley. Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGES CHO: 14g; PRO: 22g; FAT: 8g; CAL: 213; LOW-SODIUM DIET: Omit salt. Omit bacon. Use unsalted cannned tomatoes and low-sodium catsup Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.D. and Katarine Middleton. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Greek Egg-Lemon Soup Categories: Diabetic, Soups/stews, Main dish, Rice, Crockpot Yield: 4 servings 4 Chicken bouillion cubes; 1/4 ts Mixed herb seasoning; 4 c Boiling water Dash of coarsely ground 2 tb Rice; raw -pepper 2 md Eggs; beaten Parsely sprigs 2 tb Lemon juice, fresh Dissolve bouillon cubes in boiling water; add rice slowly so as not to stop the boiling. Cover, reduce heat to low, and let simmer gently for 15 minutes or until rice is tender but firm. Combine eggs and lemon juice. Slowly pour half of hot mixture into egg mixture, stirring quickly. Return to remaining soup, and cook over very low heat 3-4 minutes, stirring constantly, until mixture is smooth and coats the spoon. (Avoid boiling or high heat to prevent curdling.) Stir in herb seasoning immediately. Food exchanges per serving; 1/2 STARCH EXCHANGE + 1/2 MEDIUM-FAT EXCHANGE CHO: 6g; PRO: 4g; FAT: 3g; CAL: 69; Low-sodium diets; Substitute 4 cups unslated chichen broth for bouillion cubes and water. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess, D.R.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Zucchini Soup Categories: Diabetic, Soups/stews, Side dishes, Crockpot, Curries Yield: 4 servings 1 lb Small zucchini; cleaned & 2 tb Water -sliced thinly 1/2 ts Curry powder; 1 tb Margarine; 1/2 ts Salt 2 tb Onion; chopped finely 1/2 c Skin milk; 1 Clove garlic; crushed 1 3/4 c Chicken broth; Set aside a few slices of zucchini for garnish. Heat margarine in a heavy, deep skillet. Add onion, arlic, remaining zucchini, and water. Cover and simmer gently for 10 minutes; stir with a wooden spoon while cookin. Remove from heat; add all remaining ingredients and mix well. Turn into blender of food proccessor fitted with stell blad and blend for 30 seconds. Serve hot or well chilled. Garnish each bowl with thin slices of zucchini. Food Exchanges per serving; 1 VEGETABLE EXCHANGES plus 1 FAT EXCHANGE CHO: 6g; PRO: 3g; FAT: 4g; CAL: 64 LOW-SODIUM DIETS: Omit salt. Substitute unsalted chicken broth. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess, R.D., M.S. and Katharine Middleton. Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sunday Italian Vegetable Soup Categories: Diabetic, Main dish, Soups/stews, Vegetables, Crockpot Yield: 6 servings 1/2 c Dry navy beans; 1 c Zucchini; sliced Water 1/2 c Celery; sliced 4 c Chicken broth; 1/2 c Chick peas; (garbanzo beans) 3/4 c Carrot; sliced, peeled -drained canned 1/2 c Potato; sliced with peel 1/2 c Rotini or other pasta; 1 tb Corn oil; -uncooked 1/2 c Onion; sliced 1 tb Parsly; finely minced fresh 16 oz Can Italian tomatoes; 2 ts Dried basil; crumbled -including liquid 1/4 ts Salt 2 c Cabbage; sliced thinly 1/4 ts Ground pepper; freshly Cover navy beans with water in a large pot. Over medium heat, bring just to the boiling point. Remover pan from heat, cover, and let stand for 1 hour. Drain. Add chicken broth, carrot, and potato. Cover and cook over medium heat until vegetables are almost tender, about 35 minutes. Heat oil in a small skillet and saute onion until tender. Add onion and all remaining ingredients to soup pot. Cook 15 minutes or until pasta is cooked. Serve hot Food exchanges per serving: 2 STARCH EXCHANGES + 1 VEGETABLE + 1 FAT EXCHANGE. CHO: 34g; PRO: 12g; FAT: 4g; CAL: 216; LOW-SODIUM DIET: Omit salt. Substitute canned vegetables and broth Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton. Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mushroom Vegetable Soup Categories: Crockpot, Diabetic, Soups/stews, Main dish, Vegetables Yield: 6 servings 1 lb Mushrooms; fresh 2 c Water 2 tb Margarine, divided 1/4 c Tomato paste; 1 c Carrot; finely chopped 2 ts Parsley flakes or 1 c Celery; finely chopped 1/4 c Fresh parsley; minced 1 c Onion; finely chopped 1 Bay leaf; 1 Garlic; clove minced 1/2 ts Ground pepper; freshly 13 3/4 oz Can condensed beef broth; 2 tb Dry sherry Wash mushrooms; slice half of them and set aside. Chop remaining mushrooms and saute them in 1 tb margarine in a large pot. Add all the vegetables (except the sliced mushrooms) and cook 6-7 minutes, stirring often. Stir in all other ingredients except the mushrooms, the remaining margarine, and the sherry. Simmer, covered, for 1 hour. Puree soup in the blender or food proscessor fitted with steel blade. Saute the sliced mushrooms in the remaining 1 tb of margarine. Return pureed soup to pot; and sauteed mushrooms and sherry. Reheat over moderate heat, stirring. Food Exchanges per serving: 2 VEGETABLES EXCHANGES + 1 FAT EXCHANGE CHO: 12g; PRO: 5g; FAT: 5g; CAL: 108; LOW-SODIUM DIET: Omit salt. Substitute unsalted beef broth and unsalted margarine. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Asparagus Salad with Pecans Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian Yield: 6 servings Water -(see Index) 24 Asparagus spears, fresh -=OR=- - medium-sized 6 tb -prepared light mayonnaise; 6 Red leaf lettuce; leaves 2 tb Pecans; chopped 6 tb Buttermilk mayonnaise; Bring large pot of water to boil. Wash asparagus and snap off tough bottoms os stems. When water is boiling, add asparagus and let water return to a boil. Cook about 3 minutes, until asparagus is crisp but tender. Remove asparagus, run it under cold water, and refrigerate to chill. At serving time, line six salad plates with lettuce and arrange four spears on each. Top salads ith 1 tb of Buttermilk Mayonnaise or commercial light mayonnaise and sprinkle with 1 ts chopped pecans. Food Exchange per serving: 1 VEGETABLE EXCHANGE; CHO: 9g; PRO: 3g; FAT: 2g; CAL: 41 LOW-SODIUM DIET: This recipe is excellent. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess.,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Indian Carrot Salad Categories: Diabetic, Salads, Vegetables, Vegetarian, Side dishes Yield: 8 servings 1 tb Corn oil 1/2 ts Garlic; minced 1 tb Lime juice 4 c Carrots; sliced & cooked 1/2 ts Cumin; ground 1/2 c Wheat sprouts or cooked 1/2 ts Cinnamon Wheat berries; for garnish 1/4 ts Salt Whisk oil and lime juice together in large bowl. Whisk in cumin, cinnamon, salt and grlic. Sir in carrot. Cover and refregerate until cold. Serve chilled, garnished with wheat sprouts. Food Exchanges per serving: 2 VEGETABLE EXCHANGES; CHO: 10g; PRO: 1g; FAT: 2g; CAL: 61; LOW-SODIUM DIETS: This recipe is suitable. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess.,R.D.,M.S. and Matharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Crisp & Cool Middle Eastern Salad Categories: Diabetic, Salads, Vegetables, Vegetarian Yield: 6 servings 1 Green pepper; chopped 1 tb Fresh dill; 2 Medium Tomatoes; chopped -or 1 Medium cucumber; chopped 1 1/2 ts Dried dill weed; - and peeled 1/2 ts Salt 3 Green onion tops; chopped 1/2 ts Ground pepper 1 c Plain low-fat yogurt; Toss green pepper, tomatoes, cucumber, and green onions in a medium-size bowl. In a small bowl combine yogurt, dill salt, and pepper. Spoon yogurt mixture over salad and toss. Food Exchange per serving: 1 VEGETABLE EXCHANGE; CHO: 7g; PRO: 3g; FAT: 1g; CAL: 44; LOW-SALT: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbort Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Romaine, Red Onion, and Fennel Salad with Tart Lime Dress Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian Yield: 4 servings MMMMM---------------------------SALAD-------------------------------- 6 oz Romaine lettuce; 1 c Cauliflowerets; 1 1/2 c Fennel bulb; shredded 1/2 c Red onion; sliced -(about 1 large bulb) MMMMM---------------------TART LINE DRESSING-------------------------- 1/2 c Line juice; fresh 1/4 ts Salt; 1 tb Olive oil; 1/4 ts Ground pepper; fresh 1 c Garlic; minced 1/4 ts Paprika; SALAD: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over salad and toss just before serving. TART LIME DRESSING: Combine all ingredients and mix well. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CHO: 7g; PRO: 2g; FAT: 3g; CAL: 60 Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tomato, Basil, and Mozzarella Salad Categories: Diabetic, Main dish, Salads, Vegetables, Cheese Yield: 4 servings 1 lb Tomatoes; large, red, very, 8 Basil; fresh -ripe (2-3 tomatoes) 2 ts Olive oil 2 oz Mossarella cheese; shredded Dash cracked pepper Slice tomatoes crosswise into 1/2-inch-thick slices, 4 slices per tomato. Arrange 2-3 slices on each salad plate. Sprinkle the mossarella on top each tomoato. Cut fresh basil leaves into strips and top each tomato with basil. Drizzle olive oil over the tops and add a dash of pepper. Enjoy! Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 MEDIUM-FAT-MEAT EXCHANGE; CHO: 6; PRO: 5g; FAT: 4g; CAL: 70; LOW-SODIUM DIET: This recipe is suitable. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton. Brought to you and yours Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken and Barley Salad Categories: Diabetic, Salads, Main dish, Vegetables, Poultry Yield: 5 servings 2 c Water 1/2 c Tomatoes; chopped 2/3 c Barley; uncooked quick- 1/2 c Red onion; chopped -cooking barley 2 tb Lemon juice; fresh 2 c Chicken; diced cooked 1 tb Dijon mustard; 1/2 c Celery; diced 5 Lettuce; leaves Bring water to a vigorous boil in a medium saucepan over high heat. Stir in barley; return to a boil. Reduce heat, cover, and simmer 8-10 minutes or until barley is tender, stirring occasionally. Drain if necessary; cool. Toss barley with remaining ingredients excpt lettuce. Serve on lettuce leaves. Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH EXCHANGE + 1 VEGETABLE EXCHANGE; CHO: 24g; PRO: 19g; FAT: 4g; CAL: 213; LOW-SODIUM DIETS; This recipe is excellent. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and Her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Buttermilk Mayonnaise Categories: Diabetic, Dressings Yield: 8 servings 1/2 ts Granulated gelatin 1 tb Water 1 tb Cold water 1 c Buttermilk; made from skim 1/2 ts Dry mustard; -milk 1/4 ts Salt 2 ts Green onion; finely chopped Few grains freshley ground 2 ts Parsley; minced fresh -pepper Soak gelatin in 1 tb cold water. Dissolve over hot water. Mix together mustard, salt, pepper, and 1 tb water until smooth. Combine all ingredients except parsley and blend well. Chill until it begins to ticken. Beat gently untill smooth; stir in parsley. Turn into a jay and cover. Chill serveral hours. Food Exchanges per serving: Up to 2 tablespoons may be considered "free" CHO: 2g; PRO: 1g; FAT: 0; CAL: 14; LOW-SODIUM: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Applesauce Cinnamon Muffins Categories: Diabetic, Desserts, Breakfast Yield: 12 servings 1 1/4 c Oat Bran cereal; uncooked 3/4 c Unsweetened applesause 1 c Whole wheat flour; 1/2 c Honey; 2 ts Ground cinnamon; 1/2 c Vegetable oil; 1 ts Baking powder; 1 Egg; 3/4 ts Baking soda; 1 ts Pure vanilla extract; 1/2 ts Salt 1/4 c Walnuts; Preheat oven to 375. Coat 12 medium-size cups with vegetables oil or line with paper baking cups. In medium bowl combine Oat Bran cereal, flour, cinnamon, baking powder, soda, and salt. In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in nuts. Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE + 1/2 FRUIT EXCHANGE. CHO: 23g; PRO: 3g; FAT: 7g; CAL: 159; Low-sodium diets: Omit salt. Source: The Are of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Oat Bran Muffins Categories: Diabetic, Quickbreads, Breads/bm Yield: 12 servings 2 1/4 c Oat bran Cereal; uncooked 3/4 c Skim milk; 1/4 c Nuts; chopped 1/4 c Honey; 1/4 c Raisins; 2 Eggs, beaten 2 ts Baking powder 2 tb Vegetable oil 1/2 ts Salt Pre heat oven 425. Coat 12 medium-size muffin cups with vegetable oil or line with paper baking cups. In large bowl combine Oat Bran cereal, nuts, raisins, baking powder, and salt. Add remaining ingredients; mix just until dry ingredients are moistened. Fill prepared muffin cups almost full. Bake 15-17 minutes or until golden brown. Serve warm. Food Exchanges per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO: 14; PRO: 3g; FAT: 5g; CAL: 114; Low-sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cracked Wheat Carrot Loaf Categories: Diabetic, Breads/bm Yield: 12 servings 1/2 c Boiling water 1 ts Salt 1/4 c Cracked wheat; 1 c Carrot; shredded 1 Package active dry yeast; 1 Egg; 1/4 c Warm water 2 1/3 -2 2/3 cups all-purpose 1/3 c Skim milk; warm -flour 1/4 c Margarine 2/3 c Oat Bran Cereal 1/4 c Brown sugar; firmly packed In small bowl pour boiling water over cracked wheat; let stand 15 minutes. Drain excess water; set aside. Dissolve yeast in warm water. In lare bowl combine milk, margarine, brown sugar, salt, carrot, and egg. Add dissolved yeast and cracked wheat. The margarine may not melt completely. In small bowl, combine 1 cup of the all-purpose flour and Oat Bran cereal; add to yeast mixture. Add enough remaining all-purpose flour to make a moderatelly stiff dough. Turn out onto a lightly floured surface. Knead about 10 minutes or until dough is smooth and elastic. Shape into ball. Grease large bowl. Place dough ub bowl turning once to coat surface. Cover; let rise in warm place about 1 1/2 hours or until nearly double in size. Grease 9" by 5" loaf pan or coat with vegetable pan-coating. Punch dough down; shape into loaf. Place in prepared pan. Cover; let rise in warm place about 1 hour or until nearly double in size. Meanwhile heat oven to 375. Bake 25-30 minutes, shielding crust with aluminum foil after 20 minutes of baking. Remove from pan; cool on wire rack. Food Exchanges per serving: 2 STARCH EXCHANGES CHO: 30g; PRO: 4g; FAT: 1g; CAL: 146 Low-sodium diets: Omit salt. Substitute unsalted margarine. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Yankee Johnnycake Categories: Diabetic, Quickbreads, Breads/bm Yield: 16 servings 1 c Sifted all-purpose flour; -to 1 tablespoon sugar 1 c Cornmeal; yellow 1 Egg; medium beaten 1 ts Baking soda 1 c Buttermilk, made from skim 1/2 ts Salt -milk Sugar substitute equivealent 3 tb Vegetable oil Preheat oven to 400 degrees. Prepare an 8" by 8" by 2" pan with vegetable oil coating. Sift together all dry ingredients. Combine egg and buttermilk and add to dry ingredients all at once; add oil. Stir (do not beat) just until dry ingredients are moistened. Pour into the prepared pan and bake 25-30 minutes. Cut into 16 2-inch squares. Food Exchanges per serving: 1 STARCH EXCHANGES + 1/2 FAT EXCHANGE CHO: 13; PRO: 2g; FAT: 3; CAL: 91; Low-sodium diets: Omit salt Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Whole Wheat Pita Bread Categories: Diabetic, Quickbreads, Breads/bm Yield: 12 servings 1 pk Active dry yeast; 2 1/4 c All-purpose wheat flour; 1 ts Honey;(needed 4 yeast action 1/2 c Whole wheat flour; 1 c Plus 2 tbs warm water 1 ts Salt (110-115) water Add yeast and honey to warm water in a medium-size bowl; let stand until foamy, about 5 minutes. Combine the fours and salt in a large mixing bowl. Pour yeast mixture into center and stir until dough can be gathered into a ball. Knead dough floured board until smooth. Place dough in a large, lighty oiled bowl. Cover with a damp towel and place in a dry, draft-free place until dough had doubled, 1 to 2 hours. Punch down dough; place on lightly floured board. Divide dough into 12 equal pieces. Shape into circles and place on nonstick cookie sheets. Allow to rest, covered with damp towel for 30 minutes. On lightly floured board, roll out each piece of dough to a circle, about 5 inches in diameter. Place on cookie sheets; let stand about 30 minutes. Bake on middle rack of preheated 500 oven for 5 minutes. Remove pites from cookie sheets and let cool on rack. Store in airtight container in refrigerator. To serve, reheat wrapped in aluminum foil at 350 for 10 minutes. Food Exchanges per serving: 1 1/2 STARCH EXCHANGES CHO: 21g; PRO: 3g; FAT: 0g; CAL: 99 Low-sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D., M.S. Brought you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Date Tapioca Categories: Desserts, Diabetic, Low-fat/cal Yield: 4 servings 1 Egg, separated 1/8 ts Salt 2 c Skim milk 12 Dates, quartered 3 tb Tapioca 3/4 ts Vanilla Beat egg yolk. Mix in saucepan with milk, tapioca and salt. LeZ YOnd 5 min. Beat egg white until stiff. Set aside. (My note: my mixer will beat a large egg white but not a medium one.) Bring tapioca mixture to a boil over medium heat. Add dates and cook, stirring constantly 6 to 8 minutes or until thick. Remove from heat, add vanilla. Gently fold tapioca mixture into egg white. Cool at room temperature, stirring occasionally. Refrigerate until chilled. 1/2 cup serving - 155 calories, 2 Starch/Bread exchange 6.2 gm protein, 1.7 gm fat, 30.1 gm carbohydrate, 145.8 mg sodium, 384.8 mg potassium, 2.2 gm fiber, 70 mg cholesterol. Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spanish Bulgur Categories: Diabetic, Vegetarian, Vegetables, Beans Yield: 8 servings 2 tb Vegetable oil; 1 ts Tarragon; 1 c Carrot; thinly sliced 1 ts Salt; 1/2 c Onion; Coarsely chopped 1 pn Freshly ground pepper; 1 cl Garlic; finely chopped 1 c Celery; coarsely chopped 1 1/4 c Bulgur; 1 c Green pepper; coarsely chop 3 c Hot chicken or beef broth; 1 c Garbanzo beans; cooked & 19 oz Can;tomatoes -drained 2 ts Paprika; 1/2 c Soy nuts; coarsely chopped Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to provide complete protein which tastes as good or even better than Spanish rice. Heat oil in a frypan. Add carrot, onion and garlic. Stir-cook over medium heat 5 min. Add bulgur. Continue to stir-cook about 3 min until bulgur is coated with pan juices. Add broth, tomatoes, paprika, tarragon, salt and pepper. Heat to a boil; reduce heat, cover and simmer 30 min. Stir in celery, green pepper, chick peas and soy nuts; cover and simmer 15 min longer until bulgur is tender and juices are absorbed. Turn off heat, let stand, covered, 10 min. Fluff with a fork. Makes 8 cups. 1 cup serving - 201 calories, 1 protein choice, 2 starchy choices 32 grams carbohydrate, 7 grams protein, 5 grams fat. Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spiced Lentil Casserole Categories: Diabetic, Casseroles, Main dish, Vegetarian, Low-fat/cal Yield: 8 servings 1/4 ts Crushed red chili flakes 3 Garlic cloves; minced 1/2 ts Turmeric 2 c Shredded green cabbage 1 pn Asafetida (optional) 2 c Cooked brown rice 2 tb Canola oil 3 c Cooked brown lentils 1 c Sliced scallions 1 c Vegetable stock 1/2 c Chopped green bell pepper 1 c Frozen peas; thawed Preheat oven to 350 degrees F. In a large skillet, saute chili, turmeric and asafetida in oil for 2 minutes. Add scallions, bell pepper, garlic and cabbage and saute for 5 minutes. Combine with rice, lentils, stock and peas in a baking dish and bake for 20 minutes. Serve warm. Per serving: 229 cal, 10 g prot, 27 mg sod, 39 g carb, 4 g fat, 0 mg chol, 35 mg calcium HINT: Serve with Gingered Carrot and Spinach Supreme (recipe separate) Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen Mintzias MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gingered Carrot and Spinach Supreme (Shaahi Palak) Categories: Vegetables, Diabetic, Vegetarian, Side dishes Yield: 6 servings 1/2 c Sliced scallions 1/2 c Vegetable stock 2 Garlic cloves; minced 1 ts Grated fresh gingerroot 1/2 ts Turmeric 1/2 ts Coriander powder 2 tb Olive oil 1/2 c Grated fresh coconut 3 c Coarsely grated carrots 1 1/4 c Frozen spinach 1 Celery rib; grated -- thawed and drained Saute scallions, garlic and turmeric in oil until scallions are soft. Add remaining ingredients, simmer for 10 minutes and serve. Per serving: 124 cal, 3 g prot, 80 mg sod, 13 g carb, 8 g fat, 0 mg chol, 78 mg calcium HINT: Substitute packaged shredded coconut for fresh Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen Mintzias MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry-Pineapple Parfait Categories: Desserts, Diabetic, Low-fat/cal Yield: 4 servings 1 tb Unflavored gelatin (1 pkg) 1/2 c Unsweet. crush. pineapple 1/3 c Cold water 3/4 c Unsweet. frozen strawberries 1 c Vanilla ice milk Sprinkle gelatin over cold water. Place over low heat, stirring constantly until gelatin dissolves. Drain pineapple and thaw strawberries. Add ice milk and fruits. Stir gently until mixed. Portion into 4 individual dishes. Refrigerate until serving time. Do not freeze. Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Fruitcake Categories: Cakes, Desserts, Diabetic Yield: 16 servings 1/2 c Unswt. apple orange juice; 1 ts Baking powder; 1/2 c Raisins; 1 ts Ground cinnamon; 1 c Dried figs; Chopped 1/2 ts Ground nutmeg; 1 c Pumpkin; cooked or canned 1/4 ts Ground allspice 2 tb Sugar; 1/8 ts Ground cloves; 1/4 c Vegetable oil; 1/2 c Walnuts; chopped 1 1/2 c Whole wheat flour; Orange; rind grated 1 ts Baking soda (2 ts dry) Combine the juice, raisins and figs in a bowl. Let stand for 1 hour or overnight. Beat together the pumpkin, sugar and oil. Stir in the fruit mixture. Add the flour, baking soda, baking powder and spices. Mix well. Add the nuts and orange rind. Stir to blend well. Pour the batter into a lightly oiled 8 x 5 inch loaf pan. Bake in 325 F oven for 40 to 45 minutes, or until a toothpick inserted into the center comes out clean. Let cool in the pan for 5 min. Remove from pan and cool thoroughly on a wire rack. Wrap in foil and refrigerate until ready to use. 1/2 inch slice - 160 calories, 1 bread exchange, 1 fruit, 1 fat 26 grams carbohydrate, 3 grams protein, 6 grams fat, 69 mg sodium, 221 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook, Betty Wedman, 1986 Shared by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spicy Pumpkin Pie Categories: Pies, Desserts, Diabetic, Low-fat/cal Yield: 8 servings 1 Pastry shell, 9" 1 ts Ground cinnamon; 1 1/2 c Pumpkin; canned 1/2 ts Ground nutmeg; 2 Eggs; beaten 1/2 ts Ground ginger; 1 c Low-fat milk; 1/4 ts Salt 3 tb Liquid cal-free sweetener * 1 pn Ground cloves; 2 tb Brown sugar; packed Light vanilla ice cream 7%bf * The most common liquid sweetener in Canada is SugarTwin. 3 tb. is the sweetness equivalent of 12 tb sugar or 3/4 cup. Prick pastry shell with a fork. Bake in 450 F oven for 8 min. Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell. Bake in 350 F oven for 50 min or until centre is almost set. Cool slightly and then refrigerate. Cut into 8 wedges and serve each with 2 tb. light vanilla ice cream. Preparation 15 min, cook 50 min. 1/8 pie with 2 tb light vanilla ice cream, 173 calories 20 g carbohydrate, 5 g protein, 9 g fat, 1 g fibre 1/2 starchy choice, 1/2 fruit & vegetables choice, 1 milk choice 2%, 1 1/2 Fats & Oils choice Compare with Pumpkin Chiffon Pudding if you want a lighter dessert. 79 calories, 1/2 milk, 1 fat exchange Source: Choice Menus, Marjorie Hollands & Margaret Howard 1993 Canadian Diabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Noodle Soup Categories: Diabetic, Poultry, Main dish, Soups/stews, Crockpot Yield: 6 servings MMMMM---------------------------STOCK-------------------------------- 1 All bones from roast turkey 1 Stalk celery; chopped 7 c Water 1 Onion; quartered 1 Bay leaf; MMMMM----------------------------SOUP--------------------------------- 1/4 c Broken noodles; 1/2" pieces 1 ts Dried basil; 1 Celery; Stack & leaves, chop 1 ts Dried thyme; 1 Carrot; chopped 1 ds Hot pepper sauce; 3 Green onions; sliced Salt to taste 1/3 c Zucchini; grated Freshly ground pepper My note: Remove bones from turkey or chicken before serving and refrigerate or freeze until you have time to prepare the soup. I like to do it the next day, if possible, and make a batch of crackers while the soup is cooking. STOCK: In stockpot or large saucepan, combine bones, water, bay leaf, celery and onion. (Skin and drippings may be included, if desired.) Simmer, covered about 4 hours. Strain, reserving stock. Let bones cool, pick out any meat and add to the stock. SOUP: In stockpot or saucepan, bring stock to boil; add noodles and simmer for 5 minutes. Add celery, carrot, green onions, zucchini, basil and thyme. Simmer for 10 minutes. Stir in hot pepper sauce, season with salt and pepper to taste. Makes about 4 1/2 cups. 3/4 cup serving - 91 calories, 1 1/2 protein, 1/2 fruit & vegetable choice 5 grams carbohydrate, 11 grams protein, 3 grams fat 137 mg sodium, 32 mg cholesterol Source: The Lighthearted Cookbook by Anne Lindsay, Cdn. Heart Foundation 1988. Shared but not tested by Elizabeth Rodier, Nov 93 VARIATIONS: Substitute rice for noodles. Use 6 cups chicken stock if you start without bones For a main course, add 19 oz can chickpeas or kidney beans, drained. Other additions: green peas, chopped spinach, asparagus, broccoli, potato, squash or turnip. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin-Bran Muffins Categories: Diabetic, Quickbreads, Breads/bm Yield: 8 servings 1 c Flour; 2 tb Vegetable oil 1/2 c Bran; 1/2 c Pumpkin; canned or cooked 1 tb Sugar; 1 Egg; 2 ts Baking powder 3/4 c Orange juice; 1/2 ts Baking soda 1/3 c Raisins; 1/2 ts Ground cinnamon; 1 tb Wheat germ; Combine all the ingredients, except the wheat germ, in a mixing bowl. Stir to blend. Spoon into lightly oiled muffin tins (or paper baking cups sprayed with non-stick spray - my choice.) Sprinkle on the wheat germ. Bake in a 400 F oven for 10 to 15 minutes or until lightly browned. 1 muffin = 148 calories, 1 bread, 1 fruit, 1 fat 25 grams carbohydrate, 3 grams protein, 4 grams fat 123 mg sodium, 189 mg potassium, 34 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared and tested by Elizabeth Rodier, Nov 93 (The tastiest bran muffin from a diabetic book that I've eaten so far - all the baking from the Holiday Cookbook has been good.) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spicy Tomato Cocktail Categories: Diabetic, Beverages, Vegetables Yield: 8 servings 1 Cucumber; 1 ds Tabasco sauce; 6 c Tomato juice; canned 1 ts Worcestershire sauce; 3 Green onions; chopped 1 tb Prepared horseradish; 2 tb Lemon; juice Peel and grate the cucumber. Z YOt to the tomato juice with the remaining ingredients. Cover and refrigerate for 2 hours or overnight. Strain before serving. 1 cup serving - 38 calories, 2 vegetable exchanges 9 grams carbohydrate, 2 grams protein, 0 fat, 369 mg sodium, 447 mg potassium, 0 cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low-Calorie Eggnog Categories: Diabetic, Beverages, Eggs, Low-fat/cal Yield: 8 servings 2 Eggs; separated 6 ts Equal sweetener; (3 pkg) 4 c Skim milk; 1/2 ts Brandy or rum flavoring; 1 ts Vanilla; extract Ground nutmeg; Combine the egg yolks and milk in a saucepan. Cook over medium heat until the mixture coats a metal spoon. Cool. Beat the egg whites until soft peaks form. Add to the egg custard mixture with the vanilla, sweetener, and flavoring. Mix lightly. Cover and chill. Pour into serving cups and sprinkle with nutmeg. 1/2 cup serving - 70 calories, 1/2 med-fat meat Exchange + 1/2 Milk exch. 6 grams carbohydrate, 6 grams protein, 3 grams fat, 80 mg sodium, 207 mg potassium, 74 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry Concentrate Categories: Diabetic, Beverages, Fruits Yield: 8 servings 2 c Cranberries; 2 Slices lemon; 2 1/2 c Water 12 ts Artif. sweetener (aspartame) Combine cranberries, water and lemon slices in a stainless steel or enamel saucepan. Bring to a boil; reduce heat and simmer uncovered 30 min. Add sweetener, stir until dissolved. Strain, stirring and mashing berries until a fairly dry pulp remains in strainer. Store concentrate in refrigerator. OR Freeze in a shallow square pan. Cut it into 8 equal blocks, then wrap and store them in the freezer. OR freeze in a plastic ice cube tray that holds 2 cups and makes 16 cubes. CRANBERRY REFRESHER Dilute 1/4 cup concentrate (1/8 recipe or 2 ice cubes) with 3/4 cup water, sugar-free ginger ale or soda water. 1 cup serving - 1 ++ extra, 12 calories 3 g carbohydrate Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fruit Punch Categories: Diabetic, Beverages, Fruits Yield: 12 servings 2 c Unsweetened pineapple juice; 3/4 c Club soda; chilled 2 c Cranberry juice cocktail; Ice cubes 3/4 c Orange juice; chilled Lime slices; Combine the chilled ingredients in a punch bowl just before serving. 1/2 cup serving - 30 calories, 1 fruit exchange 7 grams carbohydrate, 0 protein, 0 fat, 0 sodium, 85 mg potassium, 0 chol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hot Wassail Categories: Diabetic, Beverages, Fruits Yield: 18 servings 4 c Unsweetened apple juice; 1 Cinnamon stick; 3 c Unsweetened pineapple juice; 3 Whole cloves; 2 c Cranberry juice cocktail; Lemon slices; 1/4 ts Ground nutmeg; Combine all the ingredients in a large kettle and simmer for 10 minutes. Serve hot. 1/2 cup serving - 65 calories, 1 fruit exchange 16 grams carbohydrate, 0 protein, 0 fat, 3 mg sodium, 128 mg potassium, 0 chol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fresh Corn Bisque with Green Onions Categories: Diabetic, Soups/stews, Crockpot, Low-fat/cal Yield: 2 servings 1/2 tb Vegetable oil; 1/4 Bay leaf; 1/4 Onion; chopped 1 1/4 c Corn; fresh or frozen 1/4 Carrot; chopped 1/8 ts Salt 1/4 Stalk of celery; chopped 1 pn Cayenne pepper; 1/2 Clove garlic; minced 1 tb Green onions; chopped Or 1/4 tsp garlic powder OR 1 tb fresh parsley 1 pn Turmeric; OR 1 ts dry parsley 1 c Water My note: Shortcut version of recipe for 8 servings. In medium saucepan, heat oil over medium heat. Add onion, carrot, celery, garlic. Cook, stirring for 2 min. Stir in turmeric and cook for 1 min. Add bay leaf and water, bring to simmer. Add corn, simmer 10 minutes. Discard bay leaf. May be pureed in blender or food processor in small batches. Add salt and cayenne to taste. Serve hot or cold and garnish with green onions or parsley. Makes about 1 1/3 cup. 2/3 cup serving - 91 calories, 1 fruit choice, 1 fat 4 grams fat, 0 mg cholesterol, 150 mg sodium, 2 grams protein, 14 grams carbohydrate. Source: The Lighthearted Cookbook by Anne Lindsay, Heart & Stroke Foundation of Ontario 1988 Shared by Elizabeth Rodier and tested with milk, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey-Barley Soup Categories: Diabetic, Soups/stews, Vegetables, Crockpot Yield: 6 servings 6 c Turkey or chicken broth; 1 Bay leaf; 1 c Turkey; diced cooked 1 ts Dry thyme; 1 c Pearl barley; 1/4 ts Dried marjoram; 1 Onion; chopped 1/4 ts Ground black pepper; 2 Celery; stalks, chopped 2 tb Chop.fresh parsley (2ts.dry) 3 Carrots; sliced Combine all the ingredients in soup pot or slow cooker. Cook over low heat in the slow cooker for 6 hours or simmer on the stove for 1 hour, or until the carrots are tender and the barley is soft. 1/6 recipe - 181 calories, 1 lean meat, 1 bread, 2 vegetable exchanges 30 grams carbohydrate, 11 grams protein, 2 grams fat, 44 mg sodium, 320 mg potassium, 18 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov. 93 Long-grain rice has slightly less carbohydrates and calories per cup than barley if you wish to substitute. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rolled Sugar Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 36 servings 2 c Margarine; 1 Egg; 1/2 c Sugar; 2 c Flour; 1 ts Vanilla; extract 2 ts Baking powder Cream together the margarine, sugar, vanilla and egg until light and fluffy. Add about 3/4 of the flour and the baking powder, reserving the rest of the flour for rolling. Blend until well mixed. Chill the dough for 2 hours or overnight. Roll out on a lightly floured surface until 1/8 inch thick. Cut with a cookie cutter. Place on an ungreased baking sheet. Bake in a 375 degree oven until lightly browned, about 5-10 minutes. Cool before storing. Makes about 72 cookies 2 inch size or 6 small cookie sheets of various sizes. My note: If you aren't too fussy, square or random shapes from the edges can be cut with a plastic knife or anything that is safe to use on your rolling surface. Decorate with a tiny piece of a cherry, raisin or nut. Two small cookies = 58 calories, 1/2 bread exchange, 1/2 fat exchange 8 grams carbohydrate, 0 protein, 2 fat, 46 mg. sodium, 10 potassium, 8 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared and tested by Elizabeth Rodier Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Popcorn Drops Categories: Diabetic, Desserts, Snacks, Cooky/bars, Low-fat/cal Yield: 6 servings 2 c Unsalted popped corn; 1/4 ts Salt 3 Egg; whites 1/4 ts Cream of tartar; 1/2 ts Baking powder 2 tb Granulated sugar replacement Place popped corn in food processor or food grinder. Grind into kernel-size pieces. Beat egg whites until frothy and add baking powder, salt and cream of tartar. Beat into stiff peaks. Add sugar replacement, beating until well blended. Fold popcorn pieces into stiffly beaten egg whites. Drop by teaspoonfuls onto lightly greased cookie sheets. Bake at 350 F for 12 to 14 minutes or until lightly browned. Yield 36 cookies. Exchange 6 cookies: Negligible, 16 calories in 6 cookies. Source: Diabetic Candy, Cookie & Dessert Cookbook by Mary Jane Finsand c. 1982 Shared but not tested by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tofu Chop Suey Categories: Diabetic, Tofu, Vegetarian, Vegetables Yield: 2 servings 8 oz Tofu; 1/4 Sweet red pepper; slivered 2 ts Vegetable oil; 1 1/2 c Fresh bean sprouts; washed 1/4 c Chicken broth; 1 tb Soy sauce; low-sodium 1/4 ts Ground ginger; Fresh ground Pepper 1 c Celery; stack Salt to taste; 1 sm Onion; coarsely chopped Freshly ground pepper & salt Tofu supplies the protein, and tastes similar to chicken breasts, in this quick-to-prepare colorful vegetarian main dish. Drain tofu, cut into 3/4 inch pieces. Place between layers of paper towel and weight down with a dinner plate. Let stand 10 minutes to compress and remove excess water. Heat oil, 2 tbsp broth and ginger in a frypan. Add celery, onion and red pepper. Stir cook over medium heat 3 minutes. Add bean sprouts, continue stir-cooking 1 min. Stir in remaining broth, soy sauce and tofu. Cook and stir gently over medium heat until vegetables are tender-crisp, and liquid is evaporated. Season to taste with salt and pepper. 1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams protein, 10 grams fat 2 protein choices, 1 fruit & veg. choice, 1 fats & oils choice Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Whole Wheat Flour Tortillas Categories: Diabetic, Breads/bm, Low-fat/cal Yield: 6 servings 1/2 c Flour 1 tb Vegetable oil 1/2 c Whole wheat flour 6 tb Warm water 1/4 ts Salt Combine flours and salt. Mix water and 2 ts oil, stir into flour mixture to make a soft dough. Divide dough into 12 even pieces. Shape each into a small ball. Coat palms with remaining oil. Roll each ball in oiled hands. Place in a bowl and cover with a cloth or plastic wrap. Let stand about 15 min. Preheat an ungreased frypan. Shape each ball into a very flat 4" round patty. Roll out on a lightly floured surface to a 6 in circle. Cook each round on preheated frypan until bubbles form on top, and underside is flecked with brown but not too crisp and still flexible. Stack cooked tortillas, cover with a dry cloth towel. Serve immediately or reheat in 350F oven before serving. Cut in wedges and crisp to make chips for dips or serve with melted cheese and chilies as nachos. Makes 6 servings, each 2 tortillas 6" 1 starchy choice, 1/2 fats & oils 14 g carbohydrate 3 g protein 2 g fat 86 calories Source: Choice Cooking, Canadian Diabetes Association c. 1986 Shared by Elizabeth Rodier MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Christmas Cranberry Punch Categories: Diabetic, Beverages, Fruits Yield: 16 servings 4 c Cranberry juice cocktail; 12 oz Sugar-free lemon-lime pop; 2 c Orange juice; Whole cranberries; Combine the cranberry and orange juices in a punch bowl. Pour the carbonated beverage down the sides of the bowl. Float whole cranberries on the top. 1/2 cup - 51 calories, 1 fruit exchange 13 grams carbohydrate, 0 protein, 0 fat, 3 mg sodium, 75 mg potassium, 0 mg cholesterol. Source: Am. Diabetes Association Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Spaghetti Sauce Categories: Diabetic, Poultry, Sauces Yield: 6 servings 1/4 c Onion; chopped 1 ts Dried basil 1 Garlic clove; minced 1 ts Dried thyme 1 ts Olive oil; 3 c Chopped cooked turkey; 28 oz Can tomatoes; cut up Cooked noodles or macaroni 6 oz Can tomato paste; Saute the onion and garlic in the oil until lightly browned. Add the tomatoes, tomato paste, basil, thyme and turkey. Simmer for 20 to 25 minutes while cooking the noodles or macaroni. 1/6 recipe not including noodles - 215 calories, 3 lean meat, 2 vegetable exchanges 9 grams carbohydrate, 22 grams protein, 10 grams fat, 190 mg sodium, 627 mg potassium, 54 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mandelbrot (Almond Bread) Categories: Diabetic, Breads/bm Yield: 18 servings 3 Eggs; 1 1/4 c Flour 1/3 c Sugar 1 ts Baking powder 2 tb Vegetable oil; 1/3 c Almonds; chopped blanched 1 ts Vanilla extract 2 ts Ground cinnamon (less needed Beat the eggs and sugar together until thick. Add the oil and vanilla and mix well. Stir in the flour, baking powder and almonds. Pour the batter into a lightly oiled and floured 9 x 5 x 3 inch loaf pan just to cover the bottom of the pan. Sprinkle on the cinnamon. Add another layer of batter and cinnamon. Continue until all the batter and cinnamon are used. Bake in 350 F oven for 20 to 25 minutes or until golden brown. Bread will be dense. Remove from the pan and cool on a wire rack. Cut into 1/2 inch slices when ready to serve. Place each slice on a lightly oiled baking sheet and toast in a 400 F oven for 5 to 6 minutes. (My note - warm briefly in microwave.) 1/2 inch slice - 55 calories, 1/2 fruit exchange + 1/2 fat exchange 6 grams carbohydrate, 1 gram protein, 3 grams fat, 13 mg sodium, 11 mg potassium, 44 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared and tested by Elizabeth Rodier Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Barbecue for Sandwiches Categories: Diabetic, Sandwiches, Poultry, Bbq/grill, Low-fat/cal Yield: 4 servings 16 oz Can tomatoes; cut up 1/4 c Onion; chopped 6 oz Can tomato paste; 1 ts Chili powder; (or to taste) 1 ts Powdered mustard; 2 c Turkey; chopped, cooked Combine all the ingredients in a saucepan. Simmer for 10 to 15 minutes, or until the flavors are blended. Spoon the mixture over hamburger buns or toast. 1/4 recipe, not including bun - 176 calories, 3 lean meat + 2 vegetable exchanges 12 grams carbohydrate, 23 grams protein, 4 grams fat, 220 mg sodium, 767 mg potassium, 54 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Frittata Categories: Diabetic, Poultry, Vegetables, Low-fat/cal Yield: 6 servings 1/2 c Onion; sliced 2 tb Lemon juice; 1 Garlic clove; minced 1/8 ts Ground black pepper 1 tb Oil; 1 c Turkey; chopped 1 c Mushrooms; sliced 6 Eggs; beaten 1 c Frozen spinach; dry chopped Defrost and squeeze spinach dry. Saute the onion, garlic and mushrooms in the oil for 5 minutes. Add the spinach, lemon juice and pepper. Cook over low heat for 3 min. Add the turkey and eggs to the spinach mixture. Pour into a greased 9 inch round baking dish. Bake in 350 F oven for 25 to 30 minutes or until eggs are set. Cut into wedges to serve. 1/6 recipe - 158 calories, 2 lean meat, 1 vegetable, 1/2 fat exchange 4 grams carbohydrate, 15 grams protein, 9 grams fat, 106 mg sodium, 318 mg potassium 292 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry-Nut Bread Categories: Diabetic, Breads/bm Yield: 15 servings 1 c Whole wheat flour; 2 tb Vegetable oil; 1 c Unbleached all-purpose flour 1 Egg; 1/4 c Sugar; 1 c Cranberries; frsh/frozen 1 tb Baking powder; -chopped 2 ts Orange; rind grated 1/3 c Raisins; 1 c Orange juice; 1/3 c Walnuts; chopped Combine the flours, sugar, baking powder, and orange rind in a mixing bowl. Add the remaining ingredients and stir to blend well. Pour into an oiled 9 x 5 inch loaf pan. Bake at 350 F for 45 to 50 minutes. Cool for 6 minutes before removing from the pan. Cool thoroughly on a wire rack. Store in a plastic bag or aluminum foil for at least one day before slicing. 1/15 recipe - 142 calories, 1 bread, 1/2 fruit, 1 fat exchange 24 grams carbohydrate, 3 grams protein, 4 grams fat 55 mg sodium, 120 mg potassium, 18 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Taco Salad with Cumin Dressing Categories: Diabetic, Salads, Poultry, Cheese Yield: 8 servings 8 Tortillas; 1 ts Powdered mustard 2 tb Parmesan cheese; grated 1 ts Ground cumin 8 c Romaine lettuce; 1/2 c Water 1/2 ts Salt 4 tb Vegetable oil 4 tb Red wine vinegar; 4 c Turkey; chopped cooked 1/4 ts Black pepper 1 ts Cumin seeds 1/4 ts Garlic powder 6 lg Ripe tomatoes; chopped 4 ts Lemon juice 2 c Cheddar cheese; grated Toast the tortillas on a baking sheet in a 400 F oven for about 10 min. While hot, sprinkle on the Parmesan cheese. Cool and break into bite-size pieces. Chop the lettuce and arrange it in the bottom of a salad bowl. Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar. Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips. 1/4 recipe - 411 calories, 4 lean meat, 1 bread, 1 vegetable, 2 fat exchanges 20 grams carbohydrate, 33 grams protein, 23 grams fat 870 mg sodium, 617 mg potassium, 88 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Brown and White Rice Bread Categories: Diabetic, Allergy, Rice, Vegetarian, Breads/bm Yield: 15 servings 1 ts Sugar 1 tb Xanthan gum (2 tb Certo?); 1 tb Yeast (1 envelope) 2/3 c Skim milk powder; 1/4 c Warm water 1 1/4 c Warm water 1 1/2 c Brown rice flour; 1/4 c Margarine 1 1/2 c White rice flour; 3 Eggs; 1 ts Salt Note: General Hints on a previous page says 1 tsp Certo or 1/2 tsp xanthan gum can be used as a binding agent in baked recipes Dissolve sugar in warm water. Sprinkle yeast over water. Stir briefly. Let sit for 10 minutes until foamy on top. Mix dry ingredients together in a large bowl. Melt margarine in 1 1/4 cup warm water. Add this mixture to the softened yeast and in turn add this to the dry ingredients. Beat well. Add 3 eggs and beat well for 2 minutes. Cover. Let rise until double (1 1/2 hours). Beat again for 3 minutes. Pour into 9 x 5 inch greased loaf pan. Let rise until dough reaches the top of the pan. Bake at 400 F for 15 minutes, cover with foil if top is getting too brown. Continue baking for about 45 minutes longer. Remove from pan and leave unwrapped just until cool. 1/2 slice - 1 starch choice, no further nutrition information given Source: A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1 Canadian Celiac Assoc. 6519B Mississauga Road, Mississauga, Ontario L5N 1A6 (416) 567-7195 (area code may have changed to 905 in 1993) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey-Orange Salad Categories: Diabetic, Salads, Poultry, Curries Yield: 4 servings 2 c Turkey; chopped, cooked 1 Orange; 1/2 c Celery; chopped 1 c Seedless grapes; 1/4 ts Salt 2 tb Mayonnaise/salad dressing; 1/4 ts Curry powder 1 tb Shredded coconut; toasted Combine the turkey, celery, salt, and curry powder in a bowl. Peel and chop the orange. Add the orange, grapes, and mayonnaise to the turkey. Toss gently to mix. Sprinkle on the coconut just before serving. 1/4 recipe = 217 calories, 3 lean meat + 1 fruit exchange 12 grams carbohydrate, 21 grams protein, 10 grams fat 228 mg sodium, 391 mg potassium, 58 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Tea Ring Categories: Diabetic, Desserts, Breads/bm Yield: 25 servings 1 tb Active dry yeast; 16 oz Pumpkin; canned 1/4 c Warm water 1 ts Cinnamon 1 c Milk; skim 1/2 ts Nutmeg 1/4 c Vegetable oil; 1/4 ts Cloves 2 tb Sugar 1/2 c Dark raisins or currents; 1/2 ts Salt 2 tb Margarine 5 c Whole wheat flour; 2 tb Honey; (5 1/2 c) Soften yeast in the water. Combine the milk, oil, and salt in a large bowl with 2 cups of the flour. Add yeast mixture, pumpkin, cinnamon, nutmeg, cloves, and raisins. Mix well. Stir in 3 more cups of flour. Beat. Transfer to an oiled bowl, cover with damp towel, and let raise in in a warm place until doubled in bulk (about 1 hour). Punch down dough and turn onto a lightly flour surface and knead in the remaining flour to make a smooth elastic dough, about 5 minutes. Melt the margarine and honey together in a saucepan. Break off 2-inch of the dough and shape into balls. Dip the honey mixture. Place in an oiled 10-inch tube pan. Cover and let raise until doubled (about 1 hour). Bake in a 350 F oven for 50 to 60 minutes. Cool 10 minutes before removing from the pan. Serve warm. Food Exchange per serving: 1 BREAD EXCHANGE plus 1 FAT EXCHANGE plus 1 FRUIT EXCHANGE CHO: 25g; PRO: 4g; FAT: 4g; CAL: 144 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Salad Chinois Categories: Diabetic, Salads, Main dish, Vegetables, Low-fat/cal Yield: 4 servings 2 c Chicken; cooked, cut up 1/2 ts Bulk granulated artificial 1/2 c Zucchini; chopped -sweetener, like Sugar Twin 1/2 c Radishes; chopped 1/2 ts Ginger; ground 1/4 c 2% yogart 3 c Letturce; shredded 1 tb Soy sauce In a bowl, combine chicken, zucchini, and radishes. In a cup, combine yogart, soy sauce, sweetner and ginger. Pour over chicken mixture to coat evenly. Refrigerate at least 2 hours before serving, then toss well gently. Divide into 4 portions. Makes 5 cups, 4 servings CAR: 2g; PRO: 15g; FAT: 7g; CAL: 131; MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apricot Muffins Categories: Diabetic, Quickbreads, Breads/bm Yield: 8 servings 1/2 c Apricots; finely snipped 1/4 ts Ground cardamom or ginger; 1/3 c Unsweetened apple juice; 1/3 c Chopped walnuts; 1 c Whole wheat flour; 3 tb Vegetable oil; 2 ts Baking powder; 1 tb Sugar; 1/4 ts Baking soda; 1 Egg; Soak the apricots in the apple juice for 10 minutes. Combine the flour, baking powder, baking soda, spice and walnuts in a bowl. Beat together the oil, sugar, and egg. Add the apricots, with the juice and egg mixture to the flour. Mix just until all the ingredients are blended. Spoon into oiled muffin tins or (my choice) paper muffin cups (sprayed with non-stick spray). Fill cups 3/4 full. Bake in 350 F oven for 10 to 15 minutes, or until golden brown. 1 muffin - 182 calories, 1 bread exchange, 1/2 fruit, 2 fat 22 grams carbohydrate, 4 grams protein, 10 grams fat 97 mg sodium, 166 mg potassium, 34 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not yet tested by Elizabeth Rodier, Nov 93. Suggestions: Use raisins to test the recipe if you do not have apricots. Leave out walnuts to reduce the fat and use 2 egg whites instead of the whole egg to reduce cholesterol if desired. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spicy Rice Pilaf with Turkey Categories: Diabetic, Main dish, Poultry, Crockpot, Rice Yield: 4 servings 1 c Brown rice; 1 tb Vegetable oil 1/2 ts Cumin seeds; 2 c Turkey stock or water 1/4 ts Ground ginger; 1/4 c Dark or golden raisins; 1/4 ts Ground cinnamon; 2 c Chopped cooked turkey; 4 Cardamom seeds; 1/4 c Pine nuts; or cashews; 4 Whole cloves; (chop cashews) Toast cashews if using. Saute the rice, cumin seeds, ginger, cinnamon, cardamom seeds and cloves in the oil in a saucepan until the rice is browned. Add the stock or water and bring the mixture to a boil. Lower the heat and simmer for 45 to 50 minutes or until the rice is cooked. Add the raisins, turkey, and nuts to the rice mixture. Serve hot or cold. 1/4 recipe - 317 calories, 3 lean meat, 1 bread, 1/2 fruit, 1 fat exchange 24 grams carbohydrate, 25 grams protein, 14 grams fat, 190 mg sodium, 381 mg potassium, 54 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cinnamon Buns Categories: Diabetic, Vegetarian, Quickbreads, Breads/bm Yield: 12 servings MMMMM---------------------------DOUGH-------------------------------- 1 1/3 c Lukewarm water 3 c Whole wheat flour 1 ts Honey MMMMM--------------------------FILLING------------------------------- 1/2 c Smooth natural peanut butter 2 tb Cinnamon 1/4 c Honey 2 tb Water 1/2 c Unsweetened applesauce 2/3 c Raisins Combine the water, honey, and yeast in a large bowl. Let sit for 5 minutes until foamy. Add the flour 1 cup at a time, beating well after each addition. When the dough becomes to stiff to mix, turn it out onto a floured board and knead for 5 to 10 minutes until smooth and elastic. Put it in a very lightly oiled bowl, cover, and allow to rise for 1 hour. <If a very light dough is desired, you may punch it down, cover, and allow to rise another 40 to 45 minutes) While the dough is rising, combine the peanut butter and honey in a saucepan and mix over low heat until easily blended (or warm in microwave until easily blended). Beat in all the remaining ingredients except the raisins. Remove the risen dough from the bowl and knead about ten times on a clean board. Roll out into a large rectangle about 15" X 14". Spread with filling to 1/2" of the edge. sprinkle raisins evenly over the filling. Roll the rectangle into a log, starting at the 15-in side, pinch the edges to seal, and slice into 1" thick rounds. <They will be VERY gooey> Place on a nonstick baking sheet, cover, and allow to rise for about 20 minutes, or until light. Bake in a preheated 350 F oven for 20 to 25 minutes, until golden brown on top. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Curry Turkey Stir-Fry Categories: Diabetic, Poultry, Low-fat/cal, Curries Yield: 4 servings 2 c Turkey; chopped cooked 1 lb Fresh pea pods; snipped 1 1/2 ts Curry powder; 1 Sweet red pepper; sliced 1 tb Soy sauce 1 tb Cornstarch; 4 Green onions; chopped 1 1/2 c Water 4 Celery stalks; chopped thin Heat a nonstick wok or skillet. Add the turkey, curry powder, soy sauce, and onions. Saute until the turkey is heated, about 2 minutes. Add the celery, pea pods and pepper. Stir-fry another 3 to 4 minutes. Add the cornstarch that has been dissolved in the water. Cook just until the liquid thickens. 1/4 recipe = 151 calories, 3 lean meat, 1 vegetable exchange 7 grams carbohydrate, 22 grams protein, 4 grams fat 285 mg sodium, 404 mg potassium, 54 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rye Yeast Bread Categories: Diabetic, Allergy, Breads/bm Yield: 1 servings 1/3 c Water 3 tb Oil 1 c White grape juice; 4 c Rye flour 1 pk Quick-rise yeast; (1 tb) -plus up tp 1/2 cup 1 ts Salt Warm the water and grape juice to about 115 F and stir in the yeast. Let the mixture stand for about 10 minutes or until it is foamy. Stir in the salt, oil, and 2 cups of the flour, and beat it with a spoon or mixer until it is smooth. Add enough of the rest of the flour to make a soft dough. Knead the dough on a floured board for 10 minutes. Place the dough in an oiled bowl, turn it over so the top of the ball is also oiled, and cover it with a towel. Let it rise in a warm (85 to 90 F) place for about 45 minutes, or until it is doubled in volume. Shape the dough into a loaf, place it in an oiled 8 x 4 inch loaf pan, and let it rise in a warm place again for about 30 minutes, or until it doubles in volume. Bake at 425 F for 10 minutes, then lower the oven temperature to 350 F for an additional 35 to 45 minutes of baking. Remove it from the oven when the loaf is brown and has pulled away from the sides of the pan slightly. Makes one loaf. Source: Allergy Cooking With Ease by Nicolette M. Dumke, 1992 ISBN: 0-914984-42-X Many recipes in this book require specialty products from a health food store or mail order that are used for a rotational allergy diet. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rosemary Roasted Potatoes Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 2 lb Potatoes; peeled and diced 2 ts Crushed rosemary; -into 1" chunks 1 ts Garlic; minced 3 tb Olive oil; 1/2 ts Salt 1 ts Paprika; Toss diced potatoes with olive oil, paprika, garlic and half the rosemary. Place potatoes on a heavy baking tray, sprinkle with remaining rosemary and 1/2 t salt. Roast at 400 deg F for 1 1/2 hours, turning often. Serve as garnish for roasts. Source: Houston Chronicle MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Faki (Hellenic Lentil Soup) Categories: Diabetic, Soups/stews, Vegetarian, Main dish, Crockpot Yield: 8 servings 1 c Lentils 4 Parsley sprigs 1 md Onion; chopped Mint, fresh; basil or other 2 Garlic cloves; up to 3 -favorite herb -chopped 1/4 c Olive oil 1 Celery stalk; chopped 1 pn -Salt 3 Plum tomatoes, fresh; and 1 pn -Pepper -juices -OR- 3 tb Vinegar 5 -Italian type plum tomatoes Oregano, dried; for garnish 1 Bay leaf "This recipe also appeared in my cookbook, The Food of Greece". Wash lentils in a soup pot. Cover with 8 cups of cold water, and bring to a boil. Cover the pot, turn off the heat, and let stand for an hour. Bring to a boil, and stir in the onion, garlic and celery. Cover and simmer for 30 minutes. Add the tomatoes. bay leaf, parsley, your favorite herb and half the oil. Simmer for 30 minutes, stirring occasionally. Add enough water to make 8 cups. Remove the bay leaf. Season the soup, and add the remaining oil. Taste, and adjust the seasonings. Serve hot with the vinegar and garnished with oregano, rubbed between your palms. SERVES:8 Nutrients for 3/4 cup Calories: 129 Exchanges: 1 starch/bread; 1 fat g mg carbohydrate: 13 potassium: 282.5 protein: 5 sodium: 21 fat: 7 cholesterol: 0 fiber: 2.5 SOURCE: _Diabetic Cooking From Around the World_ by Vilma Liacouras Chantiles posted by Anne MacLellan MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Renaissance Pizza Categories: Diabetic, Pasta, Vegetarian, Main dish Yield: 6 servings MMMMM---------------------------SAUCE-------------------------------- 2 c Carrots; peeled finely 1 tb Basil; chopped fresh 1 c Onions; finely diced 1 ts Oregano; 2 tb Garlic; minced 1 ts Parsley; 1/2 c Celery; finely diced 1 pn Black pepper; 2 tb Olive oil; 1 1/2 ts Sweetener; 1 1/2 ts Sea salt; 6 c Tomato puree; 1/4 ts White pepper; MMMMM---------------------------DOUGH-------------------------------- 3/4 oz Dry yeast; 2 1/4 c Unbleached flour; 2 1/2 c Warm water 2 tb Olive oil; 1 tb Sweetener; 1 ts Sea salt; 2 1/4 c Pastry flour; Cornmeal; MMMMM-------------------------SPICE MIX------------------------------ 2 tb Basil; 1/2 ts Garlic powder; 2 tb Oregano; 1/2 ts Black pepper; 2 tb Parsley; MMMMM---------------------VEGETABLE TOPPING-------------------------- 3 c Onions; halved & sliced 2 c Cauliflower pieces; 2 c Mushrooms; thickly sliced 4 tb Olive oil; 2 c Broccoli stems & florets; SAUCE: Saute carrots, onions, garlic & celery in oil for 5 minutes. Add seasonings & saute another 5 minutes. Add sweetener, then add tomato puree & simmer 1 to 2 hours. Should yield 7 c sauce. DOUGH: Dissolve yeast in 1/2 c warm water with sweetener. Let stand till yeast starts to foam. Mix flours together & combine yeast. Add oil, salt & rest of water. Knead to amke a medium stiff dough. Divide into two pieces. Lightly oil 2 large rectangular pans & sprinkle with cornmeal. Roll out each piece of dough to an even rectangular shape. Let dough rise (about 1 hour). I punched the dough at this point before baking. Prebake doughs for 5 minutes at 350F or till the gluten sets. Remove from oven. SPICE MIX: Mix spices together till well blended. VEGETABLE TOPPING: Mix vegetables together & saute them in the oil for 4 to 5 minutes. Remove from heat & transfer to a second pan if not using immediately. TO ASSEMBLE: Spread about 1 1/2 c sauce on each crust. Add about 3 c of vegetable topping & sprinkle 2 ts spice mixture over the top. If so desired, spread 1 c shredded soy cheese over the top. Bake at 375F for about 10 minutes, longer if cooking from cold. (I found it needed about 20 minutes or longer, so keep an eye on it). Brother Ron Pickarski, "Friendly Foods" MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pesto Pizza Categories: Diabetic, Main dish, Vegetarian, Pasta, Vegetables Yield: 4 servings MMMMM---------------------------DOUGH-------------------------------- 1 tb Active dry yeast; 1/4 c Olive oil; 1 c Warm water 1 c White flour; 1 ts Salt; 3 c Whole wheat flour; 2 tb Sweetener; MMMMM-----------------------PESTO TOPPING---------------------------- 2 c Basil; densely packed fresh Zest from 1 lemon 1/4 c Pine nuts; 1/3 c Olive oil; 2 Garlic cloves; large MMMMM---------------------VEGETABLE TOPPING-------------------------- 12 oz Marinated artichoke hearts; 1 c Zucchini; thinly sliced 3 lg Tomatoes; sliced thinly 1/4 c Pine nuts; DOUGH: Combine yeast, sweetener & warm water. Whisk in salt & oil & let sit for 10 minutes. Add flours, 1/2 c at a time & knead for 10 minutes, adding more flour as necessary. Let rise for an hour. Deflate by punching down the dough. PESTO TOPPING: Process basil, pine nuts, garlic & zest in food processor till smooth. With blender running, drizzle in the oil to form a thick paste. TO ASSEMBLE: Sprinkle 10" X 15" baking sheet with cornmeal. Place dough in centre & press out from the centre till the baking sheet is covered with dough. Spread dough with a thin layer of pesto. Arrange artichoke hearts, tomato slices & zucchini evenly over the pizza. Dot with more pesto & sprinkle with pine nuts. Bake at 375F for 20 minutes or till the crust is well cooked & browned. "The Big Carrot Vegetarian Cookbook" MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creamy Ranch Salad Dressing Categories: Diabetic, Dressings, Cheese, Low-fat/cal, Salads Yield: 9 servings 1 c Low-fat cottage cheese 1/2 ts Garlic powder 2/3 c Low-fat plain yogurt 1/2 ts Dried basil 2 Green onions, chopped 1/4 ts Dried oregano 1 ts Dijon mustard In food processor or blender, process cottage cheese andyogurt until smooth. Pour into bowl and stir in onions and seasonings. Cover and refrigerate for at least 30 min so flavours develop. Store for up to one week. Stir before serving. Makes 1 2/3 cups. Preparation 10 min, chill 30 min or longer 1 serving 3 tbsp, 1/2 Milk Choice (2%) 3 g carb, 5 g protein, 1 g fat, 37 cal Source: Choice Menus by Marjorie H. Hollands & Margaret Howard 1993 Canadian Diabetes Assoc. COMPARISON: 3 tb commercial Ranch-style dressing 216 cal Shared but not tested by Elizabeth Rodier Aug 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry-Orange Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 12 servings 1/2 c Cranberries; chopped finely 1 Egg; 1 Oranges; ground with skins 1/2 ts Vanilla; 1/4 c Raisins; 1/2 c Whole wheat flour; 2 tb Brown sugar; 1/2 c All-purpose flour; 2 2/3 tb Margarine; 1 ts Baking powder; This is half of the original recipe with pan size adjusted. Combine the cranberries, oranges, raisins, and brown sugar in a mixing bowl. Set aside. Cream the margarine until light and fluffy. Add egg and beat well. Blend in the vanilla. Gradually add the dry ingredients to the creamed mixture. Stir in the cranberry mixture and pour the batter into a greased 8 inch square baking pan. Bake at 350 F for 30 to 40 minutes or until browned on top. Cool in the pan on a wire rack. Cut into bars. One bar - 86 calories, 1 fruit exchange, 1/2 fat exchange 14 grams carbohydrate, 2 grams protein, 3 grams fat 55 mg sodium, 78 mg potassium, 11 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cucumber Salad Categories: Diabetic, Salads, Side dishes, Vegetables, Vegetarian Yield: 10 nice folks 2 lg Cucumber; peeled 2 cl Garlic; crushed or 2 c Plain low-fat yogurt 1 ts Garlic powder; 4 tb Vingar 1 ts Salt 3 ts Dried dill weed; or 1/2 ts Fresh ground pepper; 2 tb Fresh dill; Slice cucumber lengthwise and remove seeds. Dice the cucumber and add remaining ingredients. Mix throughtly and chill at least 1/2 hour before serving. This was for 5 servings, but sence I like cucumber so well I increased it for 10 nice folks....love them leftovers! Food Exchanges per serving: 1 VEGETABLE SERVING CHO: 6g; PRO: 3g; FAT: 3g; CAL: 39; Low Sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Leningrad Special Buckwheat Pancakes Categories: Diabetic, Quickbreads, Breakfast, Pancakes, Breads/bm Yield: 6 servings 1/2 c All-purpose flour; 1 lg Egg; beaten slightly 3/4 c Buckwheat flour; 1 c Water 1 ts Baking powder 1 tb Margarine; Melted 2 ts Sugar substitute 1 ts Margarine; for cooking Blend flours, baking powder, and sugar substitute in bowl. Mix in egg, water, and melted margarine. Let batter stand for 10 minuteats. Melt 1 teaspoon margarine in a 10-in nonstick skillet over medium heat. Drop batter by the tablespoonful onto hot skillet. Allow pancakes to cook until bubbles form around the pancakes. Thin remaining batter with additional water if necessary. Turn pancakes over with a spatula. Continue cooking until pancakes are done. Place on heated dish and continue cooking until all the pancakes have been prepared. Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO: 18g; PRO: 3g; FAT: 4g; CAL: 118; LOW-SODIUM DIET: This recipe is suitable. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D.,M.S. and Katharine Middleton Brought by to you and Yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cold Turkey Reuben Sandwich Categories: Diabetic, Sandwiches, Main dish Yield: 4 servings MMMMM----------------COLD TURKEY REUBEN SANDWISH--------------------- 4 ts Plain Low-fat yogurt; -and of course cooked 8 sl Rye Bread; 1 1/3 c Sweet & Sour Red Cabbage; 8 oz Turkey; breast thinly sliced -drained (recipe to follow) MMMMM------------------SWEET & SOUR RED CABBAGE----------------------- 1 lb Red cabbage; shredded 1/2 ts Salt 1/2 c Cider vinegar; Sugar equivalent to a 2 tbs 1/2 c Water Sugar 2 tb Margarine SANDWICH: Spread 1 teaspoon yogurt on each 4 slices of rye bread. Divide the sliced turkey among tops of the bread slices. Spoon 1/3 Sweet and Sour Red Cabbage on each sandwich; top with remaining bread. Food Exchange per serving: 2 STARCH EXCHANGES + 2 LEAN MEAT EXCHANGES CHO: 31g; FRO: 22g; FAT: 5g; CAL: 254; LOW-SODIUM DIETS: Omit salt from Sweet and Sour Red Cabbage SWEET AND SOUR RED CABBAGE: Put cabbage, vinegar, water, margarine, and salt in a deep cooking pot. Cover and cook about 15 minutes or until crisp-tender, lifting and turnig with a large kitchen fork two or three times. Remove from heat. Add sweetener to cabbage gradually, lifting and mixing well with a fork. Drain off any liqiud Food Exchange per serving: 1 VEGETABLE EXCHANDGE + 1/2 FAT EXCHANGE CHO: 5g; PRO: 1g; FAT: 3g; CAL: 42; LOW-SODIUM DIETS: Omit salt. Use unsalted margarine. Source: The Art of Cooking for the Daibetic by Mary Abbott Hess,R.D.,M.S. Brought to you and yours via Nancy O'Brion and her Meal-Master After is all is said and done, I think I would double the recipe for the SWEET AND SOUR CABBAGE only I would use both green and red. What the hay, do IT my way!!!! Cabbage is my thing! MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Kay's Favorite Meat Loaf Categories: Diabetic, Meats, Main dish Yield: 6 servings 1 Beef bouillion; 1/2 c Onion; chopped finely 1/2 c Boiling water 1/4 c Celery; chopped finely 2 sl Bread; crumbled fine 2 ts Worcestershire sauce; 1 1/2 lb 85% lean ground beef; 1 tb Catup 2 md Eggs; beaten slightly Preheat oven to 350 f degree. Line a shallow 8-inch baking pan with foil. Dissolve beef bouillion cube in boiling water in a large bowl. Add all other ingrediets except the catsup and blend well with a fork. Turn onto foil in pan and, with hands, shape quickly into a 6 by 4 1/2 inch by 2 inch loaf. With the dull edge of a knife make a crisscross pattern across the top, spread with catup across the top. Cover loaf with a tent of foil that does not touch the top. Bake 45 minutes. Remove foil; bake, uncovered, another 45 minutes. Remove from oven and cool in pan for 2-3 minutes before serving. Using this molded metheod instead of loaf pan allows the fat to drain from the loaf, whereas a loaf pan retains fat. Nutritive values per serving ( large slice 4 1/2 by 2 by 1 inch, 1/6 of loaf): Food Exchange per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CHO: 5g; PRO: 19g; FAT: 10g; CAL: 267; LOW-SODIUM DIETS: Substitute a low-sodium cube. ====================================================================== === Nurititive values per serving: (1 medium slice 4 4/2 by 2 by 3/4, 1/8 of loaf): Food Exchanges per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE EXCHANGE CHO: 5g; PRO: 19g; FAT: 10g; CAL: 189; LOW-SODIUM DIETS: Substitute a low-sodium bouillion cube. ====================================================================== === Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Szechwan Bean Curd Categories: Diabetic, Main dish, Meats, Tofu, Vegetarian Yield: 4 servings 4 oz 85% lean ground beef; 1 ts Seasame oil; 1 c Green onions; with tops 1/4 ts Hot oil; (optional; see -chopped -below) 1 cl Garlic; minced 1/4 ts Red pepper flakes; 3/4 c Chicken broth; 2 tb Cornstarch; 2 tb (light) Soy sauce reduced 2 tb Water -sodium 1 c Bean curd(tofu); cut into 1 tb Chile sauce; -1/2-inch cubes Place ground beef, green onions, and garlic in a nonstick skillet and cook, stirring quickly, until beef is browned. Stir in chicken broth, soy sauce, chili sauce, oils, and red pepper flakes. Mix cornstarch with cold water. Add to skillet. Cook. stirring constantly, untill sauce thickens. Gently stir in bean curd. Contiune to cooking over medium heat 3 minutes. NOTE: Seasame oil and hot oil are avalable in Oriental sections of food markets and in specialty stores. Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 VEGETABLE EXCHANGE CHO: 9g; PRO: 15g; FAT: 7g; CAL: 149; LOW-SODIUM DIETS: This recipe is not suitable. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Kathraine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hungarian Cabbage Rolls Categories: Diabetic, Main dish, Vegetables, Meats, Rice Yield: 6 servings 2 qt Water 1 1/2 c Tomato juice; 12 lg Green cabbage leaves; about 1 md Onion; -1 pd. 1/4 ts Salt 1 c Cooked carrot; cooked 1/4 ts Freshly gound pepper; 1/4 c Raw brown rice; 2 cl Garlic; cruched 1 Egg; beaten sightly Preheat oven to 325 F. Boil 2 quarts of water in a large saucepan or dutch oven. Arrange cabbage leaves loosely in pan. Cover and cook over medium heat until cabbage leaves are limp but not soft, about 8 minutes. Drain and cool leaves. Puree carrot in blender or food processor fitted with steel blade; mix with ground beef, rice, and egg. Spoon 2 tablespoon of the meat mixture onto each leaf. Tuck ends in and roll up jelly roll style. Place seam side down in 9" by 13" baking pan. Pour tomato juice tomatoes, onion slices and seasonings over cabbage rolls. Cover and bake 1 hour; uncover and cook for an addional 30 minutes. Food Exchanges per servings: 2 LEAN MEAT EXCHANGES + 1 STARCH EXCHANGE + 1 VEGETABLE EXCHANGE CHO: 20g; PRO: 16g; FAT: 6g; CAL: 197; LOW-SODIUM DIET: Omit salt. Substitute unsalted tomatoe juice and unsalted canned tomatoes. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought by you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Giant Potato Pancake Categories: Diabetic, Vegetables, Side dishes Yield: 6 servings 1 1/2 lb Idaho potatoes; 1/4 ts Freshly ground pepper 1/4 c Onion; finely chopped 1 tb Margarine 1 ts Salt Pare potatoes with a vegetable peeler. Grate potatoes on medium grater into a large bowl. Add onion, salt, and pepper and mix lightly but well with a blending fork. Melt margarine in a 10-inch frying pan and rotate to coat bottom and sides of pan. Turn potatoes into pan; pat down and spread evenly. Cover pan tightly; turn heat low and let cook about 15 minutes or underside is browned. Take pan off heat temporarily. Put a 12-inch plate (or very large pie plate) unside down on top of potatoes and, with one hand handle of frying pan and the other hand guiding the plate, turn frying pan unside down, then lift off the pancake. This put the pancake back on the plate. Next, immediately slide pancake back into the frying pan, browned side up. Return to low heat. Do not cover. Let cook for another 15 minutes or until bottom is browned. To serve, cut evenly into 6 pie-shaped wedges. Food Exchanges per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO: 16g; PRO: 2g; FAT: 6g; CAL: 124; LOW-SODIUM DIETS: Omit salt. Use unsalted margarine. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked "French Fries" Categories: Diabetic, Vegetables, Side dishes Yield: 5 servings 2 lg Potatoes 1/2 ts Salt 1 tb Vegetable oil; 1/8 ts Paprika; Preheat oven to 450 F degree. Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp. Just before cooking, turn onto paper towel and pat dry. Spread pieces in one layer of a shallow baking pan. Sprinkle with the vegetables oil. Shake pan to spread oil evenly over potatoes. Bake 30-40 minutes, turning frequently, until gold brown. Empty potatoes onto paper towels. Sprinkle with salt and paprika. Food Exchange per serving: 1 STARCH EXHANGE + 1/2 FAT EXCHANGE; CHO: 15g; PRO: 2g; FAT: 3g; CAL: 93; LOW-SODIUM DIETS: Omit salt. Use a seasoned salt substitute, if allowed by your doctor. Source: The Art of Cooking for the Diabetic by Mary Abbortt Hess,R.D.,M.S. Brought to you and your via Nancy O'brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Scalloped Potatoes Categories: Diabetic, Vegetables, Side dishes Yield: 5 servings 1 lb Potatoes; (about 3 md) 2 tb Margarine; 2 tb All-purpose flour 3 tb Onion; finely chopped 1/2 ts Salt Hot water 1/2 ts Freshly ground pepper; Preheat oven to 400 F degree. Prepare a 1 1/2 qt casserole with vegetable pan coating. Pare potatoes; slice potatoes crosswise in 1/8-inch slices: if potatoes are large, cut slices in half in half. Mix together flour, salt, and pepper. Place half of the potatoes in prepared casserole. Dot with half the margarine, sprinkle half the seasoned flour on top, then half the onion. Repeat with remaining potatoes, margarine, seasoned flour, and onion. Pour enogh hot water in, at one corner only, so that the water barley comes to the top of the potatoes. Cover and bake 50 minutes; then uncover and bake for another 25-30 minutes or until potatoes are browned and tender. Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO: 17g; PRO: 2g; FAT: 5g; CAL 117; Low-sodium diets: Omit salt. Use unsalted margarine. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pratie Cakes Categories: Diabetic, Vegetables, Side dishes Yield: 7 servings 2 c Potatoes; mashed (fresh or Ing board) -prefared from flakes) 1/4 ts Salt 1/2 c All-purpose flour; unsifted 2 tb Onion; finely chopped (reserve some 1 tb to flour- 2 tb Margarine; Turn mashed potatoes into a large bowl. Add flour, salt, and onion. Mix thoroughly with hands and fingers until completely mixed and smooth. Pat on a lightly floured board until 1/2 inch thick. Cut with a 3-inch cookie cutter. Place on a cookie sheet, cover lightly with waxed paper, and chill in refrigerator until just before cooking. To cook, use 1 tablespoon margarine at a time. Melt margarine in a large frying pan or stovetop griddle. Fry cakes over moderately hot heat, turning to brown on both sides. Serve immediately. Food exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO: 15g; PRO: 2g; FAT: 5g; CAL: 110 Low-sodium diets: Omit salt from original mashed potatoe mixture and from recipe. Certain Irish folk refer to potato cakes as "praties". They are great! Mix and shape ahead, then chill them before cooking. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Soup Categories: Diabetic, Soups/stews, Main dish, Crockpot Yield: 8 servings 3 lb Chicken, cut in pieces 1/2 c Uncooked barley 9 c Water 2 tb Lemon juice 3 Celery stalks with leaves 1 tb Salt 1 sm Onion 1/2 ts Pepper, freshly ground 1/2 c Chopped onion 1/4 ts Celery seed 1/2 c Finely chopped carrot 1 1/2 c Green beans cut, fresh 1/2 c Chopped fresh parsley Place chicken, water, leaves from celery and small onion in a large saucepan. (Reserve celery stalks.) Cover saucepan and bring to a boil; reduce heat and simmer 1 1/2 hours until chicken is tender. Remove chicken. Strain broth into bowl; chill until fat sets on top. Remove fat. Remove skin and bones from chicken, discard. Cut chicken into bite-sized pieces, set aside. (My note: if you want less than 8 servings, freeze extra broth and chicken separately in meal-sized portions.) Return broth to saucepan. Chop reserved celery stalks, add to broth with chopped onion, carrot, parsley, barley, lemon juice, seasonings. Cover and simmer 20 min. Add fresh green beans and chicken; continue cooking 15 min or until beans are tender. Each serving 1 1/2 cup. 11 g carbohydrate, 14 g protein 5 g fat, 145 calories 2 Protein Choices, 1 fruit & veg. choice Source: Choice Cooking c. 1986 Canadian Diabetes Association Shared by Elizabeth Rodier, tested Sept 93 with substitutions. From the files of Al Rice, North PoleAlaska, Feb 1994 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Raisin Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 16 servings 1 c Raisins; 1/4 ts Ground nutmeg; 1/2 c Unsweetened apple juice; 1/4 ts Ground cloves; 1 c Whole wheat flour; 1 Egg; 1/2 ts Baking soda; 2 tb Vegetable oil; 1 ts Baking powder; Grated orange rind; 1 ts Ground cinnamon; In a saucepan, combine the raisins and apple juice. Bring to a boil and cool. Meanwhile, mix the flour, baking soda, baking powder, spices, egg and vegetable oil together. Add the raisin mixture and blend thoroughly. Spread the mixture into a lightly oiled 8 inch square pan. Sprinkle on the grated orange rind. Bake in 350 F oven for 30 to 40 minutes. Cool in the pan on a wire rack and cut into bars. 1/16 recipe - 76 calories, 1 bread exchange 14 grams carbohydrate, 2 grams protein, 2 grams fat 47 mg sodium, 109 mg potassium, 17 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Christmas Fruitcake Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 36 servings 1/2 c Vegetable oil 1/4 ts Ground allspice 1/2 c Brown sugar 1/4 c Milk 1 Egg 1/2 c Chopped walnuts 1 1/4 c Whole wheat flour 1/2 c Raisins 1/2 ts Baking powder 1/2 c Snipped dried apricots 1 ts Ground cinnamon 1/2 c Chopped dates 1/4 ts Ground cloves Cream together the oil and sugar. Add the egg. Then blend in the remaining ingredients. Drop by spoonfuls onto a lightly oiled baking sheet. Bake in 350 F oven for about 10 minutes. Cool on a wire rack and store in a tightly closed container. 1 cookie - 77 calories, 1/2 fruit exchange, 1 fat exchange 9 grams carbohydrate, 1 gram protein, 4 grams fat 7 mg sodium, 70 mg potassium, 8 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Chowder Categories: Diabetic, Soups/stews, Main dish, Crockpot Yield: 6 servings 1/2 c Onion; chopped 5 c Turkey or chicken broth; 1 c Celery; sliced 2 Potatoes; peeled, cubed 2 tb Margarine; 1 c Carrots; chopped 2 tb Flour; 1 c Zucchini; sliced 1/2 ts Salt; 1/2 c Unsweetened apple juice; 1/4 ts Black pepper; ground 3 c Turkey; cooked chopped 1 ts Dried thyme; Saute the onion and celery in the margarine. Add the flour, salt, pepper and thyme. Gradually add the broth. Add the potatoes and carrots. Cover and simmer for 15 minutes or until the vegetables are tender. Add the zucchini, apple juice, and turkey. Continue cooking over low heat for 10 minutes. 1/6 recipe - 222 calories, 3 lean meat exchanges + 1 bread exchange 16 grams carbohydrate, 23 grams protein, 8 grams fat, 282 mg sodium, 570 mg potassium, 54 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peanut Butter Nuggets Categories: Diabetic, Desserts, Cooky/bars, Low-fat/cal Yield: 18 servings 2/3 c Corn flakes; cruched 1/2 c Peanut butter; 1/2 c Unsweetened coconut; 2 tb Liquid honey or corn syrup; -shredded Combine 1/2 cup corn flake crumbs, coconut, peanut butter and honey; mix thoroughly. Measure out 2 tsp portions, shape into balls. Roll in remaining corn flake crumbs. Chill until firm, store in covered container in refrigerator. 18 nuggets, each serving 1 nugget 1/2 fruit & veg. choice, 1 fat & oils choice 5 g carbohydrate, 2 g protein, 4 g fat, 64 calories Source: Choice Cooking, Canadian Diabetes Association Shared by Elizabeth Rodier 6/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Wild Rice-Turkey Salad Categories: Diabetic, Salads, Poultry, Rice Yield: 4 servings 1/2 c Wild rice; 1/4 c Green onions; chopped 1 1/2 c Water; 1/4 c Olive oil; 2 c Turkey; cooked chopped 2 tb Red or white wine vinegar; 1 c Celery; chopped 1/4 ts Black pepper; 1/2 c Sweet red pepper; Chopped 1/4 ts Ground nutmeg; -(optional) 2 tb Fresh parsley leaves; 1/3 c Raisins; -chopped 1 Apple; chopped Chopped pecans; for garnish Cook the rice in the water until tender, about 50 minutes. Cut the turkey into bite-size pieces. Combine all the ingredients ina bowl and toss. cover and chill until ready to serve. Sprinkle on the pecans just before serving. 1/4 recipe = 422 calories 3 lean meat, 1 bread, 1 1/2 fruit, 2 fat exchanges 42 grams carbohydrate, 24 grams protein, 18 grams fat 344 mg sodium, 503 mg potassium, 54 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 My note: I'd probably make this with regular rice, vegetable oil, regular vinegar (or a lower calorie dressing), 2 tsp dry parsley and chopped almonds. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Prudhomme's Lemon Dill Chicken Categories: Diabetic, Poultry, Main dish, Low-fat/cal Yield: 4 servings MMMMM-----------------------SEASONING MIX---------------------------- 1 ts Salt; 1/4 ts Black pepper; 1 ts Dillweed; 1/4 ts White pepper; 1 ts Dried sweet basil leaves; MMMMM--------------------MEAT AND VEGETABLES------------------------- 8 Chicken breasts; boneless 1 1/2 c Defatted chicken stock; - skinless, (2 to 3 oz each) 2 c Onions; julienned 1 tb Cornstarch PLUS; 1/2 c Fresh lemon juice; in all 2 ts Cornstarch; 2 pk Artificial sweetener; 1 c Apple juice; - (1 gram each), optional TO SEASON CHICKEN: Combine seasoning mix ingredients in small bowl. Sprinkle all surfaces of chicken evenly with 2 teaspoons seasoning mix. Rub it in well. Dissolve cornstarch in 1/4 cup apple juice. Set aside. Preheat heavy 10-inch skillet, preferably non-stick, over high heat to 350 degrees for about 4 minutes. Place 4 chicken breasts in skillet. Lower heat to medium. Brown for at least 1 minute per side. Remove chicken. Brown 4 more. Set all the chicken aside. Return heat to high. Stir in 1/2 cup stock, scraping bottom of skillet to clear it of all browned bits. Add onions and remaining seasoning mix. Stir. Cook for 3 to 4 minutes, or until all liquid evaporates. Stir in 1/4 of lemon juice. Scrape bottom of skillet again to clear it. Cook for 3 to 4 minutes, or until liquid evaporates. Add 1/2 cup apple juice. Clear bottom and side of skillet. Cook for 2 to 3 minutes, or until about half of the liquid evaporates. Stir in remaining 1 cup of stock, the 1/4 cup lemon juice and the 1/4 cup apple juice. Bring to a boil (will take 2 to 3 minutes), whisk in the cornstarch-apple juice mixture, and return to a boil. Return the chicken to the skillet, lower the heat to medium, and cook until the chicken is done all the way through, about 4 to 5 minutes. Turn off the heat, remove the chicken, and if desired, whisk in the artificial sweetener. Makes 4 servings. From: _Fork_In_The_Road_ by Chef Paul Prudhomme printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING by: Jean Cody 12/1/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sugarless Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 1 servings 3 c Flour; 3/4 lb Butter; softened 1/2 c Water; -margarine if desired Blend all ingredients. Roll into balls using about 1 teaspoon of dough. Place on ungreased baking sheets. Flatten with the bottom of a glass dipped in flour. Bake at 350 degrees until the edges begin to brown, about 6 minutes. OPTIONS TO SWEETEN: Before baking, make a thumb print in each cookie and fill with chopped nuts or sugarless jam. printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING by: Jean Cody 12/1/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Stewed Chicken Categories: Diabetic, Poultry, Main dish, Cheese, Low-fat/cal Yield: 4 servings 4 Chicken breast; halves, 2 ts Italian seasoning; - boneless 2 ts Garlic; chopped 16 oz Cn Italian stewed tomatoes; Salt to taste - cut in bite sized pieces Pepper to taste 4 oz Cn sliced mushrooms; Fat-free mozzarella cheese; - salt free -shredded 1 md Onion; sliced in rings Place chicken in baking dish. Top with tomatoes and their juice, mushrooms, onions and seasonings. Cover tightly with foil and bake at 350 degrees for 1 hour or until chicken is done. Remove from oven and sprinkle with mozzarella. Cover with foil until cheese melts. printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING by: Jean Cody 12/1/93 Could be used by a diabetic? MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Eggplant Dip Categories: Diabetic, Appetizers, Low-fat/cal Yield: 16 servings 1 md Eggplant; 1 tb Fresh lemon juice/vinegar; 3 md Green onions; finely chopped 1 tb Vegetable oil; 1 lg Tomato; peeled & chopped 1/2 ts Salt; 1 sm Clove garlic; finely chopped 1/4 ts Freshly ground pepper; 1/2 Stalk celery; finely chopped Eggplant dip is popular in many Mediterranean countries. In the West it is often called poor man's caviar. It's good with raw vegetable dippers or on crisp Melba toast. Prick whole eggplant in several places with a fork. Place in a baking pan and bake in 400 F oven for 30 minutes. Cool, peel and chop finely. (A blender or food processor can be used but avoid overprocessing. Dip is best when it has some crunch.) Combine eggplant, onions, tomato, garlic and celery. Add lemon juice, vegetable oil, salt and freshly ground pepper. Cover tightly and refrigerate for several hours to blend flavors. 2 tb - 17 calories, 2 g carbohydrate, 1 g fat, 1++extra (free exchange) Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier, Dec 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Blueberry Spread Categories: Diabetic, Desserts, Low-fat/cal Yield: 32 servings 1 tb Unflavored gelatin (1 pkg); 2 tb Granulated sugar; 1/3 c Cold water; 4 ts Lemon juice; 3 c Blueberries; lightly crushed 1 ts Grated lemon rind; 1/2 ts Ground ginger; In saucepan, sprinkle gelatin over water. Stir over low heat until gelatin is completely dissolved. Add blueberries, ginger, sugar, lemon juice and rind. Bring to a boil. Cover and cook 5 min or until fruit is tender; stir occasionally. Spoon into sterilized jars; cool slightly. Refrigerate several hours or until set. Store in refrigerator for up to 1 month or for 1 year in the freezer. Makes 2 cups. Preparation 10 min, cook about 5 min. Strawberries - use orange rind, no ginger Peach 2 cups, pear 1 cup, replace lemon rind with 1/2 tsp nutmeg Serving: 1 tbsp 1++ Extra 2 g carbohydrate, 10 cal. Source: Choice Menus by Marjorie Hollands & Margaret Howard 1993 Canadian Diabetes Assoc. Shared & Blueberry tested by Elizabeth Rodier Aug 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fat-Free Hot Fudge Sauce Categories: Diabetic, Sauces, Chocolate Yield: 4 servings 3/4 c Sugar; 4 ts Cornstarch; (can be sugar subtitute) 1/2 c Evaporated skim milk 1/3 c Cocoa; 1 ts Vanilla In a small saucepan stir together the sugar, cocoa, cornstarch and evaporated skim milk. Cook and stir constantly until sauce is bubbly and thick. Cook and stir two minutes more. Remove from heat and stir in 1 tsp. vanilla. (For sugar-free sauce skip sugar at the start and stir in NutraSweet spoon on at the end with the vanilla.) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spiced Apple Pudding Categories: Diabetic, Desserts, Allergy, Low-fat/cal Yield: 4 servings 2 c Unsweetened apple juice; 1/3 c Granulated sugar substitute; 1/3 c Cornstarch; 1/2 ts Cinnamon; 1 Egg; (or 2 yolks) MY NOTE: This recipe is marked in the allergy category only because it is a pudding without milk, also low in protein. It is one of my favorite ways to use up egg yolks or prepare a dessert when I've run out of milk. Probably does not require as much sweetening as stated in the recipe - start with 2 Tbsp. sweetener and add more if necessary. Cost to make the whole recipe is around $1.22. In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat. In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.) Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator. 1/2 cup serving, 117 calories. 1 starch, 1 fruit choice 26 grams carbohydrate, 1 gram protein, 1 gram fat Source: Light & Easy Choices by Kay Spicer Shared and tested by Elizabeth Rodier, Dec 93 If you prefer to use real sugar, mix 2 TBSP with the apple juice in the saucepan. Divide the cooked pudding into 6 small dishes so that there is approx. 1 tsp sugar per serving if you are allowed this much on your meal plan. 94 calories, 21 grams carbohydrate estimated. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Graham Cracker Crust Categories: Diabetic, Pies, Desserts, Low-fat/cal Yield: 8 servings 3/4 c Graham wafer crumbs 1/4 ts Cinnamon 3 tb Melted butter or margarine 1/4 ts Nutmeg Combine graham wafer crumbs, butter, spices. Press into a 9 inch pie plate or 8 inch square cake pan or 9 inch spring form pan. Chill in refrigerator 2 hours before filling. If desired, reserve 2 tb of the crumb mixture to sprinkle on top of the filling. 9" pie crust, 8 servings 1/8 pie excluding filling: 1/2 Starch Choice, 1 Fats & Oils 7 g carbohydrate, 1 g protein, 5 g fat (77 calories) Source: Choice Cooking, Canadian Diabetes Assoc Shared by Elizabeth Rodier March 93 Converted by MMCONV vers. 1.20 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low-Calorie Pumpkin Pie Categories: Diabetic, Pies, Desserts, Bisquick, Low-fat/cal Yield: 8 servings 16 oz Can solid-pack pumpkin; 2 tb Sugar; 13 oz Can evaporated skim milk;* 8 pk Sugar substitute;(16 ts-1/3c 1 Egg; 2 ts Pumpkin pie spice; 2 Egg whites; 2 ts Vanilla; 1/2 c Biscuit mix like Bisquick; Heat oven to 350 F. Lightly grease or spray 9 inch pie pan with vegetable pan spray. Place all ingredients in blender, food processor or mixing bowl. Blend 1 minute or beat 2 minutes with mixer. Pour into pie pan and bake for 50 minutes or until center is puffed up. 1/8 pie - 114 calories, 1 1/2 starch/bread exchange 18.5 grams carbohydrate, 6.3 grams protein, 1.9 grams fat, 1.4 gm fiber 174.9 mg sodium, 304.2 mg potassium, 37 mg cholesterol Source: Am. Diabetes Assoc. Family Cookbook Vol II, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gf Chocolate Chip Cookies Categories: Diabetic, Desserts, Allergy, Cooky/bars Yield: 24 servings 3/4 c Soya flour 6 tb Brown sugar 1/4 c Potato starch flour 1/2 ts Vanilla 1/2 ts Salt 1 Egg 6 1/2 tb Margarine 1/2 c Chocolate chips semisweet 6 tb White sugar 1/2 c Chopped nuts This is a special recipe made without gluten. Sift dry ingredients. Beat sugars and margarine. Add egg and beat again. Add vanilla and stir. Add dry ingredients. Add chips and nuts. Drop by spoonful onto greased cookie sheet. Bake at 375 F for 10 to 12 minutes. 1 cookie - 1 fruit/vegetable choice, 1 fat Source: A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1 Canadian Celiac Assoc. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry Orange Salad Categories: Diabetic, Low-fat/cal, Salads, Fruits, Vegetarian Yield: 6 servings 1 md Orange 1 pk Sugar free gelatin, red 1/2 c Raw Cranberries 3/4 c Boiling water Sugar substitute equal to 1 1/2 c Cold water Tablespoon sugar Ice cubes Quarter the oragne and remove seeds, Combine orange and cranberries in food processor and chop finely. Add sugar substitute and set aside. dissolve gelatin in boiling water. Combine cold water and enough ice cupes to make 1 cup ice water. Add water to gelatin and stir. Set aside until ice cubes melt. Add fruit mixture. Pour into a 2 cup mold or an 8 inch square pan which has been sprayed with Pam. Chill until firm. NUTRIENT ANALYSIS: 35 Calories per serving Recipe provided by EVMS (Eastern Virginia Medical School), Norfolk, VA. Submitted by Dick Miale and sampled at Diabetes Holiday Food Fest, Chesapeake General Hospital, Chesapeake, VA. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Orange Sweet Potatoes Categories: Diabetic, Vegetables, Side dishes Yield: 6 servings 4 md Sweet potatoes(approx 1 lb); 2 tb Brown sugar; 1/2 ts Orange peel; grated 1/4 ts Cinnamon; 1/2 c Orange juice; 2 ds Angostura bitters; Boil potatoes until tender. Remove skins. Mash pulp with a potato masher or electric mixer. Add remaining ingredients and whip until fluffy. Pace in a 1 quart ungreased casserole. Cover and bake at 350 degrees for approximately 30 minutes. NUTRIENT ANALYSIS: 95 Calories per serving Provided by EVMS (Eastern Virginia Medical School), Norfolk, Va and tasted by Dick Miale at Diabetes Holiday Food Fest at Chesapeake General Hospital, Chesapeake VA MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mandarin-Orange Corn Bread Categories: Diabetic, Breads/bm Yield: 1 servings 1 c All-purpose flour; 1/2 c Melted margarine; 1 c Yellow corn meal; 1 c 2 % skim milk; 1/3 ts Salt; 1 ts Orange extract; 3/4 c Sugar; 1 cn Economy mandarin orange 4 ts Baking powder; Slices; 2 Eggs; Grease an 8x8x2 inch pan. Mix together well, stirring so that orange slices preak apart. Pour mixture into pan. Bake at 425 degrees for 30 minutes, or until a toothpick inserted in the center comes out clean. Serving size: 3" square Exchanges: 1 starch, 1/2 fat Submitted by Dick Miale Copyright 1993, Steven Leichter, MD (Endocrinology) Provided by EVMS (Eastern Virgina Medical School), Norfolk, VA and demonstrated by Dr. Leichter at the Diabetes Holiday Food Fest, Chesapeake General Hospital, Chesapeake, VA. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Pudding Cake Categories: Diabetic, Cakes, Desserts Yield: 12 servings 2 c All-purpose flour; 1/2 c Canned pumpkin; canned 1/3 c Sugar; 1/3 c Vegetable oil; 1 ts Baking powder; 1 lg Egg; 1/2 ts Baking soda; 1/2 c Raisins; 1/2 ts Ground cinnamon; 1 c Orange juice;or water 1/4 ts Ground cloves; 1/2 c Walnuts; chopped Preheat the oven to 350 F. Combine the flour, sugar, baking powder, baking soda, cinnamon and cloves in a bowl. Stir to mix. Add the pumpkin, oil, egg, raisins and orange juice. Beat for 3 minutes. Lightly oil a tube pan. Sprinkle in the nuts. Pour the cake batter over the nuts. Bake for 40 to 50 minutes, until browned. Cool in the pan for 5 minutes before removing. Serve warm with a spoonful of yogurt. One serving - 195 calories, 1 starch/bread, 1 fruit, 1 fat exchange 3 grams protein, 28 grams carbohydrate, 7 grams fat, 62 mg sodium Source: Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but not tested by Elizabeth Rodier Dec 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Chiffon Pudding Categories: Diabetic, Desserts, Low-fat/cal Yield: 4 servings 1/4 c Water 2 tb Powdered sweetener;(aspertm. 1 ts Unflavored gelatin; 1/2 ts Pumpkin pie spice; 2/3 c Pumpkin; canned 1/2 c Frozen whipped non-dair.topp 1/2 c Evaporated skim milk; In a small saucepan combine water and gelatin. Let stand for 5 min. Cook and stir over low heat till gelatin dissolves. Transfer to a medium mixing bowl. Stir in pumpkin, milk, sweetener, and pumpkin pie spice. Chill till partially set (the consistency of unbeaten egg whites). Fold in whipped topping. Spoon into individual dessert dishes. Chill for 1 to 3 hours or till firm. Makes 4 servings, each 1/3 cup. 1 serving, 79 calories 4 g protein, 10 g carbohydrate, 3 g total fat, 2 g sat. fat, 1 mg cholesterol Source: Diabetic Cook Book, Better Homes & Gardens c. 1992 Shared but not tested by Elizabeth Rodier, Oct 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Harvest Time Pumpkin Soup Categories: Diabetic, Soups/stews, Vegetarian, Crockpot Yield: 4 servings 1 sm Pie pumpkin; cleaned out - chopped 2 Potatoes; Salt & pepper 2 Carrots; 4 tb Cream; 1 Onion; finely chopped 2 tb Butter; 2 cl Garlic; crushed 2 tb Soy sauce;(optional) Olive oil; Sour cream; Fresh parsley; basil; thyme; Chives; chopped Cut pumpkin, potatoes and carrots into pieces and steam until tender. Remove peel from pumpkin. Save steaming water. Saute onion and garlic in a little olive oil until transparent. Puree onion, garlic and vegetables in a food processor, adding reserved water. Return the puree to a saucepan and add spices, salt and pepper, cream, butter and soy sauce. If soup is too thick, thin with a little water, milk or chicken stock. Heat but do not boil. Garnish with a dollop of sour cream and chives. Source: The Harrowsmith Cookbook, Volume Three MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin-Oatmeal Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1/3 c Sugar; 1/4 ts Ground nutmeg; 1/2 c Vegetable oil; 1 1/2 ts Ground cinnamon; 1 Egg; 1/4 ts Ground cloves; 1 c Pumpkin; cooked or canned 1/2 c Orange juice; 1 1/2 c Whole wheat flour; 1/2 c Walnuts; chopped 3 ts Baking powder; 1/2 c Raisins; 1/2 ts Baking soda; 1/4 c Coconut; Cream together the sugar, oil, egg and pumpkin until light and fluffy. Stir in the dry ingredients and orange juice. Add the nuts and raisins. Stir to blend. Pour into a lightly oiled 13 by 9 inch baking pan. Sprinkle on the coconut. Bake in 350 F oven for 25 to 30 minutes. Cool the pan completely on a wire rack for 5 minutes. Cut into bars. 1 bar - 114 calories, 1 bread, 1 fat exchange 13 grams carbohydrate, 2 grams protein, 7 grams fat 52 mg sodium, 104 mg potassium, 11 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Custard Categories: Diabetic, Desserts Yield: 4 servings 2 c Water Dry sugar;sub equal to 1/4 3 lg Eggs; Cup sugar; 3/4 c Instant dry milk; Nutmeg;(optional) 1 1/2 ts Vanilla; Boiling water; 1/4 ts Salt; Heat 2 cups water to 110 degrees to 115 degrees. Place eggs, dry milk, vanilla, salt and dry sugar substitute in a bowl and mix well. Stir hot water into egg mixture. Blend well, and pour a fourth of mixture into each of 4 custard cups. Sprinkle custard lightly with nutmeg, if desired, and place the cups in an 8" or 9" cake pan. Pour boiling water around the cups to a depth of 1 1/2". Bake at 325 degrees for about 1 hour, or until a knife comes out clean from the center of custard. Cool at room temperature. Serve warm or chilled, Food Exchange per serving: 2/3 MILK EXCHANGE + 1 FAT EXCHANGE CHO: 8g; PRO: 9g; FAT: 5g; CAL: 101; Brought to you and yours via Nancy O'Brion and her Meal-Master From the files of Al Rice, North Pole Alaska, Feb 1994 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Applesauce Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 18 servings 2 c All-purpose flour; 1/4 ts Cloves; 1/3 c Sugar; 1 1/2 c Unsweetened applesaue; hot Dry sugar sub equal to 3/4 c 2 ts Baking soda; Sugar 1/2 c Walnuts; chopped 1 ts Cinnamon; 1/4 c Rasins; 1/2 ts Nutmeg; Place flour, sugar, dry sugar substitute, cinnamon, nutmeg and cloves in mixer bowl and mix a low speed to blend well. Combine HOT applesause and baking soda ( don't try to be modern and use cold applesause and mix with baking soda with the flour; it doesn't work as well that way), and add, along with oil, walnuts and raisins, to flour mixture. Mix at medium speed until flour is moistened and batter in creamy. Spread batter evenly in a 9" by 13" cake pan that has been sprayed with pan spray or greased well with margarine. Bake at 375 degrees for 20 to 25 minutes, or till bars pull away from the sides of the pan and a cake tester comes out clean from the center. Cool on a wire rack. Cut three by six. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CHO: 17g; PRO: 2G; FAT: 5g; CAL: 122; Low-sodium diets: Recipe is suitable written. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. And Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 28 servings 3 lg Eggs; Dry sugar sub. equal to 1/4 1 c Sugar;(mmmm) Cup sugar (optional) 1/2 c Vegetable oil; 2 ts Baking soda; 1 c Pureed carrots; 1/2 ts Salt; 1 ts Vanilla; 1/2 c Raisins; 2 c All-purpose flour; 1/2 c Walnuts; Place eggs, sugar, oil, carrots and vanilla in a mixer bowl and mix at medium speed until creamy. Stir flour, dry sugar substitute, baking soda, salt, cinnamon, raisins and nuts together to blend well, and add to creamy mixture. Mix at medium speed until creamy again. Spread batter evenly in an 11" by 15" jelly roll pan that has been sprayed with pan spray or greased with margarine. Bake at 350 degrees for 25 to 30 minutes, or until bars are firm in the center. Remove to a wire rack and cool to room temperature. Cut four by seven. Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO: 17g; PRO: 2g; FAT: 5g; CAL: 135 Low-sodium diets: Omit salt. Use salt-free carrot puree. Source: Desserts for Diabetic by Mabel Cavaiani,R.D. Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Cajun Chicken Categories: Diabetic, Main dish, Crockpot, Low-fat/cal Yield: 4 servings 1 1/2 lb To 2 lb chicken; meaty (I perfer real onion) (breasts, thighs, drumstick) 1/2 Dried thyme; crushed Nonstick spray coating 1/4 ts Garlic salt; 2 tb Nonfat milk; 1/8 ts To 1/4 ts grd white pepper; 2 tb Onion powder; 1/8 ts To 1/4 ts grd black pepper; Remove skin from chicken. Rinse chicken, pat dry. Spray a 13 by 9 by 2 inch baking dish with nonstick coating. Arrange the chicken, meaty sides up, in dish. Brush with milk. In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper. Sprinkle over chicken. Bake in a 375 degree oven for 45 to 55 minutes or till the chicken is tender and no longer pink. Food Exhange per serving: 3 LEAN MEAT EXCHANGES CHO: 77g; PRO: 25g; FAT: 6g; CAL: 166 Source: Better Homes and Garden Diabetic Cookbook Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 32 servings 2 c All-purpose flour; 1/2 ts Salt; 1 c Sugar; 1 c Margarine (2 Sticks); at 1/2 c Cocoa; Room temperature 1 ts Baking soda; 2 lg Eggs; Dry substitute equal to 1/3 2 ts Vanilla; Cup sugar 1/2 c Semisweet chocolate chips; 1/2 ts Cinnamon; Place flour, sugar, cocoa, baking soda, dry sugar substitute, cinnamon, and salt in a mixer bowl and mix a low speed to blend well. Add margarine, eggs, vanilla and water, and mix at medium speed to blend well. Spread batter evenly in an 11" by 15" jelly roll pan that has been sprayed with pan spray or greased with margarine. Bake at 325 degrees for 20 to 25 minutes, or until bars pull away the sides of the pan and a cake tester comes out clean from the center. Place on wire rack and sprinkle chocolate chips evenly over the top of the hot bars. Mark four by eight and cool until chocolate has hardended. Cut as marked. (Might be a good idea to cut even more sugar out of this.) Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO: 14g; PRO: 2g; FAT: 7g; CAL: 123 Low-sodium diets: Omit salt. Use salt-free margarine. Desserts for Diabetic by Mabel Cavaiani, R.D. Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Country French Chicken Categories: Diabetic, Main dish, Vegetables, Crockpot Yield: 6 servings 2 lb Meaty chicken; (breast 1 c Carrot; coarsely chopped -halves thighs, drumsticks) 1 md Onion; cut into sm wedges Nonstick spray coating 1 cl Garlic; minced 1 c Mushrooms; sliced fresh 1 Bay leaf; 1 c Celery; sliced 2 tb Parsely, snipped 1 c Dry white wine; 1/4 ts Thyme; dried crushed Remove the skin from the chicken. Rinse chicken; pat dry. Spray a large cold skillet with non-stick spray coating. Preheat skillet over medium heat. Brown chicken on all sides in hot skillet. Drain fat from skillet. Season chicken lightly with salt and pepper. Add mushrooms, celery, white wine, carrot, onion, garlic, bay leaf, parsley, and thyme to the skillet. Bring to boiling; reduce heat. Cover and simmer for 35 to 40 minutes or till chicken is tender and no longer pink. Discard bay leaf. Transfer chicken and vegetables platter; keep warm. For sauce, bring liquid in skillet to boiling. Cook about 3 minutes or till reduced to 1/2 cup. Pour sauce over chicken and vegetables. Makes 6 servings. Food Exchanges per serving: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE EXCHANGE CHO: 68; PRO: 22: FAT: 6g; CAL: 187; Source: Good Homes and Gardens Diabetic Cookbook Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Greek Christmas Bread Categories: Diabetic, Vegetarian, Breads/bm Yield: 15 servings 1 pk (or 1 tablespoon) Active Dry 1 Egg; -Yeast; 1/4 c Milk; 1/4 c Warm Water (110 to 115 1/4 c Vegetable Oil; -degrees) 1 1/2 c Whole Wheat Flour; 1/3 c Sugar; 1 c All-Purpose Flour; 1 ts Ground Cardamom; 1/4 c Golden Raisins; 1/4 ts Salt; 1/4 c Walnuts; chopped Keywords: Ovo-Lacto Dissolve the yeast in the warm water. Combine the sugar, cardamom, salt, egg, milk and oil in a large bowl. Mix well. Add the yeast mixture, flours, raisins and nuts. Mix well. Add enough extra flour to make soft dough. Turn the dough out onto a floured surface and knead until smooth and elastic, about 5 minutes. Shape into a round loaf. Put the dough into a lightly-oiled 8-inch-round cake pan. Cover with a damp towel and let rise in a warm place until doubled in bulk, about 1 hour. Bake in a 350-degree oven 35 to 40 minutes, or until brown. Serves 15 One Serving = Calories: 147 Carbohydrates: 22 Protein: 4 Fat: 6 Sodium: 40 Potassium: 101 Cholesterol: 18 Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Basic Salad Dressing Ii Categories: Diabetic, Dressings, Low-fat/cal Yield: 8 servings 2 tb Red wine vinegar; 1/8 ts Garlic powder; 2 tb Acceptable vegetable oil; 1/8 ts Sugar; 4 tb Water; 1/2 ts Fresh lemon juice; 1/8 ts Freshly ground black pepper; In jar with a tight-fitting lid, combine all ingredients. Shake well and refrigerate. Makes 1/2 cup. (Half of published recipe.) My note: I frequently use bottled lemon juice which has sodium listed, but there can't be much sodium in 1/2 tsp. divided among 8 servings. If you use fresh lemon juice, extra can be frozen in an ice cube tray or small container. 1 tbsp - 31 cal 3 grams total fat, 5 mg potassium Source: Am. Heart Assoc. Low-Salt Cookbook 1990 Shared but not tested by Elizabeth Rodier Dec 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Grilled Sesame Chicken Breast Categories: Diabetic, Crockpot, Poultry, Main dish, Bbq/grill Yield: 4 servings 1 tb Brown Sugar; OR brown sugar 2 cl Garlic; chopped -substitute(that's 4 me) 1/8 ts Black pepper; Freash 3 tb Reduced-sodium soy sauce; 4 oz Chicken breast halves; 1 ts Sesame seeds; - with skin removed 1 tb Seasame Seeds; Combine all ingredinets except chicken in a shallow dish. Mix well. Add chicken, turning to coat. Cover and marinate in the refrigerator at least 2 hours. Remove chicken from marinate. Put the marinade aside. Grill 4 to 5 inches from medium-hot coals for 15 inches from medium-hot for 15 minutes. Turn and baste frequently with reserve marinade. Serves 4. Food Exchanges per serving: 1 FAT EXCHANGE + 3 LEAN MEATS CHO: 70g; FAT: 7.5g CAL: 205 Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Soft Almond Cookies Categories: Desserts, Diabetic, Cooky/bars Yield: 24 servings 1/4 c Light Margarine; 4 dr Yellow food coloring; 1/2 c Sugar; 1 c Flour; 2 Eggs; Whites 1/2 ts Baking soda; 1/2 ts Almond food extract; 12 Toasted almonds; cut in half Preheat oven to 375 degrees. Spray cookie sheet with oil spray. In bowl, cream margarine and sugar until light and fluffy. Add egg whites with almond extract, and food coloring; mix well and set aside. Sift the flour, baking soda, and salt; add to the creamed mixture. Knead only long enough to blend, but not toughen, to dough. Spoon onto prepared cookie sheet, about 3/4-in. balls. Top with almonds. Bake for 12 minutes. Food Exchange per serving: 1/2 BREAD EXCHANGE CHO: Og; FAT: 1g; CAL: 43; Brought to you and yours by Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black Bean and Salsa Salad Categories: Diabetic, Salads, Beans, Vegetarian Yield: 4 servings 1/2 cn (15 oz) corn; drained 1/8 c Cilantro; chopped 1/2 cn (15 oz) Black beans; drained 6 oz Salsa; 3/4 c Celery; chopped 1/8 c Red wine vinegar; 1/4 c Green onion; chopped In a large bowl, comine first five ingredients; mix well. Blend salsa and vinegar. Pour over salad and toss well. Cover and chill. Spoon onto lettuce leaves. This was for 8, but I have reduced to 4 people Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE CHO: 0g; FAT: 1g; CAL: 116 Brought to you and yours by Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkish Sea Bass Categories: Diabetic, Low-fat/cal, Main dish, Fish Yield: 4 sweet ones 4 Cloves garlic; minced 2 ts Fresh grnd. black pepper 1 c Pitted black olives 1/4 c Olive oil -chopped 2 lb Sea bass fillets 1 ts Crumbled dried oregano -(4 to 6 ea) 1 ts Crumbled dried basil 1/2 c Vegetable stock -OR- 2 tb Minced parsley - dry white wine 1 1/2 ts Salt Combine garlic, olives, oregano, basil and parsley in small bowl. Season to taste with salt and pepper. Heat oil in a large baking dish at 425 degrees F. for 1 minute. Spread olive mixture evenly over bottom of baking dish. Arrange sea bass, skin side up, on top. Pour vegetable stock around fillets. Bake, basting occasionally with juices, until done. To serve, arrange fillets & olive mixture on heated serving plates. Origin: Chef Hassan Emre, Topkapi Hotel, Instanbul, Turkey MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate and Peanut Butter Crescents Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 2 c Sifted all purpose flour 1 ts Vanilla extract 1/3 c Unsweetened cocoa 3/4 c Granulated sugar 1/4 ts Salt 1 Egg 1/4 lb (1 stick) butter Sift together the flour, cocoa, and salt and set aside. In the large bowl of an electric mixer cream the butter. Beat in the vanilla and sugar. Add the egg and beat until thoroughly mixed. On low speed gradually add the sifted dry ingredients, scraping the bowl with a rubber spatula and beating until the mixture holds together. Transfer the dough to a small bowl for ease in handling and set aside at room temperature. Prepare the filling. 3/4 cup smooth (not chunky) peanut butter 1/2 cup strained or sifted confectioners sugar. In a small bowl thoroughly mix the peanut butter and the sugar. Adjust rack to the center of the oven and preheat to 325 degrees. To shape the cookies: On a large piece of wax paper place the cookie dough in mounds, using a slightly rounded tsp. (no more) of the dough for each mound-in order not to make them too large it's best to measure with a measuring spoon. Do maybe a quarter of the dough at a time. Then do the same with the filling, using a level 1/2 measuring teaspoon for each mound. Place on other pieces of waxed paper. Pick up one mound of the dough, roll it between your hands into a ball, and flatten it between your palms until it is very thin. Then, with a small metal spatula or a table knife, lift up and place one mound of the filling in the center of the flattened dough. With your fingers bring the dough around the filling and pinch the edges to seal. Roll the filled dough between your hands into a cylindrical shape about 2 inches long with very slightly tapered ends. Place the cookie on an unbuttered cookie sheet and as you do, turn the ends down slightly to form a short fat crescent. Continue shaping the cookies and placing them 1/2 to 1 inch apart-these do not spread. Bake for 13 to 15 minutes, or until the cookies are firm to the touch. Reverse the cookie sheet front to back once to insure even bakinZ of sugar and roll the cookies in the sugar as they come out of oven. From: Maida Heatter's Book of Great Cookies Shared By: Pat Stockett MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tex-Mex Turkey Tenderloins Categories: Diabetic, Poultry, Main dish Yield: 4 servings 1 lb Turkey tendeloin steaks; 1 c Zucchini; chopped -cut about 1/2" thick 1/4 c Slicied green onions; 1 ts Grd cumin; 4 oz (1) can diced green chili; 1/8 ts Salt; Peppers; 1/8 ts Pepper; ground Fresh chili peppers Nonstick spray coating; -(optional) 1 c Tomato; chopped seeded Rinse turkey; pat dry. Stir cumin, salt, and pepper; sprinkle on both sides of turkey tenderloin steaks. Spray a cold large skillet with nonstick coating. Preheat over medium heat. Cook turkey in skillet for 10 to 12 minutes or until tender and no longer pink, turning once. Transfer turkey to serving platter. Cover with foil to keep warm. Add tomato, zucchini, green onions, and diced chili peppers to skillet. Cook and stir over high heat for 1 to 2 minutes or until vegetables are crisp-tender. Spoon vegetables over turkey. If disired, garnich with fresh chili peppers. Makes 4 servings. Food Exchange per serving: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE EXCANGE Source: Better Homes and Gardens Diabetic CookBook Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Whipped Topping Categories: Diabetic, Desserts Yield: 16 servings 1/2 c Instant nonfat dry milk 2 ts Sugar 1/2 c Ice water 1/2 ts Vanilla Chill small bowl and beaters. Combine milk powder with ice water in bowl. Beat until stiff, adding sugar gradually. Add vanilla. Serve immediately. Makes about 2 cups. 2 tb. serving - 10 calories, free food .8 gm protein, 0 fat, 1.6 gm carbohydrate, 11.9 mg sodium, 37.1 mg potassium. Source: Am. Diabetes Assoc. Family Cookbook, Vol 1, 1987 Shared but not tested by Elizabeth Rodier Nov 93 COMPARE: Packaged whipped topping 20 calories per 2 tbsp (double), 1 gm fat, 1.8 gm carbohydrate. 3 cups (approx) freezable whipped topping (ER's favorite) may be made with 2 tb. icing or confectioner's sugar. This is from another file called Mock Whipped Cream. 10 calories/2 tb, 1.48 gm carbohydrate estimated. Mix with fruit and freeze, or serve on top of slightly thawed fruit - it takes about a cup of home-made whipped topping to make the calories or carbohydrates of a milk exchange. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low-Fat Pastry Categories: Diabetic, Pies, Low-fat/cal Yield: 16 servings 1 3/4 c Flour 1/4 ts Baking powder 6 tb Vegetable shortening 1/3 c Water Measure first 3 ingredients into bowl. Work together until crumbly. Pour water all over top. Mix with fork, then hands, until it will hold together. Roll thinly. Makes enough for 2 crusts. For a 2 crust pie, cut through top crust with a sharp knife while pie is still hot. 1/8 single crust contains 95 calories 1 mg sodium, 5 mg fat Source: Company's Coming Light Recipes by Jean Pare 1993 Shared but not tested by Elizabeth Rodier Sept 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Taco Compuesto Categories: Diabetic, Main dish, Meats, Vegetables Yield: 4 servings 3/4 lb LEAN ground beef; 1/2 ts Seasoned salt; yak!! 1/2 c Onion; chopped 8 Taco shells; 2 tb Green chili peppers; diced 1 c Lettuce; -canned 1 c Low-cal prosse cheese or; 1 cl Garlic; Part-skim mozzarella cheese; 1 ts Chili powder; -shredded for either 1 1/2 c Tomato; chopped -a mixture of both 3 tb Italian Salad dressing; 1/2 c Taco sauce -reduced-calorie; In a large skillet cook ground beef, chopped onions, green chili pepper; and minced garlic over medium heat till beef is brown. Drain off fat. Stir in chili powder. In a mixing bowl combine chopped tomato, Italian salad dressing, and seasoned salt. ( Salt is Salt no matter what) Spoon beef mixture into taco shells. Top with tomato mixture, shredded lettuce, shredded cheese, and taco sauce. Makes 4 servings. Time 20 min. Food Exchange per servings: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXCHANGES FROM THE BETTER HOMES AND GARDENS DIABETIC COOK BOOK Brought to you and yours by Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bulgur Wheat & Vegetables Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 c Mushrooms; fresh sliced 1 ts Instant chicken bouillion 1 c Zucchini; sliced quartered Granules; 1 c Water 1/2 ts Basil; dried crushed 1/2 c Buglur Wheat; 1/4 ts Celery seed; 1/3 c Onion; chopped 1/4 ts Thyme or marjoram; crushed 1/3 c Carrots; chopped Dash of pepper 1/4 c Green pepper; chopped 1/2 c Tomato; chopped seeded 1 cl Garlic; minced -tomato In a medium saucepan combine mushrooms, zucchini, water, bulgur wheat, onion, green pepper, garlic, chicken bouillon granules, basil, celery seed thyme or marjoram, and pepper. Bring to a boiling, reduce heat; stir in chopped tomato. Let stand 5 minutes or till all the liquid is absorbed. Fluff the bulgur wheat mixture with a fork. Make 4 (3/4-cup servings). Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + VEGETABLE EXCHANGE Source: Better Homes and Garden Diabetic Cookbook Brought to you and yours by Nancy O'Brion via her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Buglar Wheat with Raisins and Cinnamon Categories: Diabetic, Nuts/grains, Side dishes, Fruits Yield: 6 servings 1 tb Margarine; 1/2 ts Garlic; or to taste 1/2 c Onion; chopped 1/4 ts Grd white pepper; 1/2 c Celery; chopped 1/2 c Raisins; 1 c Buglar wheat; 1/2 ts Grd cinnamon; 2 c Chicken broth; 1/2 ts Salt; In a nonstick 2-quart pot melt margarine; saute onion and celery until tender, stirring often. Stir in buglur wheat and contine cooking until buglar wheat is coated and turns a golden brown. Blend in broth, garlic, pepper, and tarragon. Add raisins, cinnamon, and salt, and mix well. Cover and continue cooking 15-17 minutes or until all liquid has been absorbed. Serve hot as cereal or as a grain side dish. Food Exchange per servings: 2 STRARCH EXCHANGES CHO: 35g; PRO: 5g, FAT: 3g; CAL: 179 Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours by Nancy O'Brion via her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chinese-Style Chicken(4 Servings) Categories: Diabetic, Poultry, Main dish, Rice Yield: 1 servings 3/8 lb To 2 lb chicken pieces; 1/2 tb Water -meaty breast halves, thighs 1/4 tb Cornstarch -or drumsticks 1/4 c Celery;bias-sliced 1/4"thick 3/16 c Water 1 Green onions; cut into 1 1/2 tb Dry sherry; -pieces 1/2 tb Reduced-sodium soy sauce; 1/3 c Hot cooked rice; 1/16 ts Garlic powder; Remove skin from chicken. Rinse Chicken; pat dry. Spray a cold large skillet with nonstick coating. Preheat the skillet over medium heat. Brown chicken pieces on all sides in hot skillet. Add 3/4 cup water, sherry, soy sauce, and garlic powder. Bring to boiling; reduce heat. Simmer, covered for 35 to 40 minutes or till chicken is tender and no longer pink. Transfer chicken to a serving platter; keep warm. For sauce, stir together the 2 tablespoon water and the cornstarch; set aside. Cook and stir for 3 to 4 minutes or until celery is crisp & tender. Stir in the cornstarch mixture. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Serve chicken and sauce with hot cooked rice. Makes 4 servings. Food Exchange per serving: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE Source: Better Homes and Gardens Diabetic Cook Book Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spicy Baked Chicken Categories: Diabetic, Poultry, Main dish Yield: 4 servings 1 1/2 lb To 2 lb chicken pieces; -crushed -meaty breast halves, thighs 1/2 ts Seasoned salt or salt; -or drumstick 1/8 ts Grd red pepper; 1/3 c Bread crumbs; fine dry 1/4 c All-purpose flour; 2 tb Parsley; snipped 3 tb Skim milk; 3/4 ts Dried Italian Seasoning; Nonstick spray coating Remove skin from chicken. Rinse chicken; pat dry. In a medium mixing bowl stir together bread crumbs, snipped parsley, Italian Servoning, seasoned salt or salt, and ground red pepper. Place four in a plastic bag. Place milk in a shallow bowl; set aside. Add chicken pieces, one at a time, to the bag; shake to coat. Dip in milk; then, dip in bread crumb mixture, pressing lightly to coat well. Spray a 13 by 9 by 2" baking dish baking dish with non-stick coating. Arrange chicken pieces, meatly sides up, in the dish. Bake in a 375F oven for 45 to 55 minutes or till chicken is tender and not longer pink. Makes 4 servings. Food Exhange per serving: 3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hot Chicken Salad Categories: Diabetic, Main dish, Poultry, Vegetables Yield: 4 servings 8 oz Chicken or turkey; cooked 1/4 ts Celery seed 1/4 c Apple juice; Dash pepper 1/4 c Vinegar; Nonstick spray coating 2 tb Green onions; 4 c Fresh spinach; torn 2 tb Water; 3 c Cabbage; shredded 1 ts Cornstarch; 1/2 c Redishes; sliced 1/4 ts Salt; 2 Wh radishes; (optional) 1 ts Dry mustard; Celery leaves; (optional) Cut chicken or turkey into bite-size strips. For dressings, stir together apple juice, vinegar, green onions, water, cornstardh, salt, mustard, celery seed, and pepper; set aside. Spray a cold 12 inch skillet with nonstick coating. Preheat the skillet over medium heat. Add Chicken or turkey to skillet. Cook and stir for 1 to 2 minutes or till heated. Add dressing to skillet. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Toss together spinach and cabbage. Add to skillet. Cook and stir about 1 minute until spinach starts to wilt. Add sliced radishes ; toss to mix. Transfer to a salad bowl. If desired, garish with whole radishes and celery leaves. Serve immediately. Makes 4 Food Exchange per serving: 2 LEAN MEAT EXHANGES + 1 VEGETABLE EXCHANGES Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours by Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken and Broccoli Skillet Categories: Diabetic, Poultry, Main dish, Vegetables Yield: 4 servings 2 c Broccoli; cut 3/4" pieces 1 cl Garlic; minced 1/2 c Onion; chopped 4 Chicken breast halves; 1/4 ts Lemon pepper; -boned skinless(1 1b total) 1/4 ts Thyme; dried & crushed 1 c Halved cherry tomatoes; 1/4 ts Cooking oil; Spray a cold large skillet with nonstick coating. Preheat skillet over medium heat. Add broccoli, onion, lemon pepper, and thyme to skillet. Cook and stir for 3 to 4 minutes or till vegetables are crisp-tender. Remove vegetable are crisp-tender. Remove vegetable mixture from the skillet; keep warm. Add oil and garlic to hot skillet. Rinse chicken; pat dry. Add to skillet. Cook chicken over medium-high heat about 10 minutes or till chicken is tender and not longer pink, turning once. Add Cherry tomatoes. Cover and cook 1 to 2 minute or till heated through. Makes 4 servings Food Exhange per serving: 3 LEAN MEAT EXHANGES + 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE Source: Better Homes and Gardens Diabetic Cook Book Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Quick Chicken Cacciatore Categories: Diabetic, Poultry, Main dish Yield: 4 servings 4 Chicken breast halves; 3 tb Dry red wine -boned skinless (1 lb total) 1 cl Garlic; minced 7 1/2 oz (1) can tomatoes; cut up 1 ts Oregano; crushed dried 3/4 c Mushrooms; sliced fresh 1/4 ts Salt 1/4 c Onion; chopped 1 tb Cold water 1/4 c Green pepper; chopped 2 ts Cornstarch; Rinse chicken; pat dry. In a medium skillet combine undrained tomatoes, mushrooms, onion, green pepper, wine, garlic, oregano, salt, and pepper; place chicken atop vegetable mixture. Bring to boiling, reduce heat. Cover; simmer about 20 minutes or till chicken is tender and no long pink. Transfer chicken to a serving platter; keep warm. Stir together water and cornstarch; stir into skillet mixture. Cook and stir till tickened and bubbly. Cook and stir for 2 minutes more. Spoon sauce over chicken. Food Exchange per serving: 3 LEAN MEAT EXHANGES + 1 VEGETABLE EXCHANGE Source: Better Homes and Garden Diabetic Cook Book Brought to you and yours via Nancy O'Brion and Her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Orange-Sauced Chicken Stir-Fry Categories: Diabetic, Main dish, Poultry, Vegetables, Rice Yield: 4 servings 3/4 lb Chicken breast breast; Nonstick spray coating; -boned skinless 4 c Broccoli flowerets; 1 c Unsweetened Orange juice; 1/2 c Onion; sliced 1 tb Cornstarch; 1 tb Cooking oil; 1 tb Dry sherry; 1 1/3 c Brown rice; cooked & hot 1 tb Tamari or soy sauce; 1/2 Orange; sliced 1/2 ts Ground ginger; Rinse chicken; pat dry. Cut the chicken into 1" pieces. Set aside. For sauce, stir together orange juice, cornstarch, sherry, tamari sauce, and ground ginger. Set aside. Spray a cold work or large skillet with nonstick coating. Preheat wok or skillet over medium heat. Add broccoli and onion; stir-fry for 2 or 3 minutes. Remove vegetables. Add oil to wok or skillet. Then, add chicken; stir-fry for 2 to 4 minutes or till tender and no longer pink. Push chicken from center of wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir for 2 minutes more. Return vegetables to wok or skillet; stir all ingredients together to coat with sauce. Serve immediately over rice. Garnich w orange slices. Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE 1/2 FRUIT EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Source: Better Homes and Gardens Diabetic Cookbook Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tofu and Broccoli Stir-Fry Categories: Diabetic, Tofu, Vegetarian, Vegetables, Main dish Yield: 4 servings 2/3 c Water 3 c Broccoli; cut into bite-size 2 tb Dry sherry; -pieces 2 tb Reduced-sodium soy sauce 1/2 c Onion; cut into wedges 4 ts Cornstarch; 1 c Fresh bean sprouts; 1 ts Grd ginger; 1 lb Tofu; fresh (bean curd) cut 1/4 ts Crushed red pepper; -into 1/2" pieces Nonstick spray coating 1 1/3 c Cooked brown rice; hot 2 cl Garlic; minced For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside. Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute. Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice. Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot-Raisin Muffins Categories: Diabetic, Desserts, Quickbreads, Breads/bm Yield: 12 servings Nonstick vegetable spray 1 ts Cinnamon 1 c Flour 1/8 ts Cloves 2 tb Wheat germ, toasted 1/8 ts Nutmeg 1 1/2 ts Baking powder 1 1/3 c Carrots, shredded 1 ts Baking soda 1/2 c Raisins, soaked in hot water 1/2 ts Salt 2 Eggs 2 ts Brown sugar substitute 2 tb Vegetable oil Preheat oven to 350 F. Spray muffin tins. (My suggestion: spray paper muffin cups - low fat muffins tend to stick.) Combine dry ingredients in a large bowl. Stir in carrots and drained raisins. Beat eggs with oil. Stir into flour mixture. Divide batter evenly among 12 tins. Bake for 30-35 minutes or until toothpick inserted in center of muffin comes out clean. 1 muffin - 105 cal, 1 starch, 1/2 fat exchange 3 grams protein, 4 grams fat, 16 grams carbohydrate, 1 gram fiber 213 mg sodium, 118 mg potassium, 46 mg cholesterol Source: Am. Diabetes Assoc. Family Cookbook Volume III, 1987 Shared but not tested by Elizabeth Rodier, Dec 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cream of Vegetable Soup Categories: Soups/stews, Diabetic, Crockpot, Low-fat/cal Yield: 4 servings 1 1/2 c Fine chop cooked vegetables 2 tb Melted margarine 3 1/2 c Fat-free chicken broth Salt to taste 1/4 c All-purpose flour Sprinkle of pepper, optional Use one or a combination of: asparagus, broccoli, carrots, cauliflower, celery, mushrooms, onions, string beans. Cook vegetables, drain well and chop into small pieces. Use within 30 minutes or refrigerate them. Place broth in a saucepan and bring to a simmer over moderate heat. Place flour, dry milk and melted margarine in a small bowl and mix well to form coarse crumbs. Stir the flour mixture into the simmering broth using a wire whip. OR add the flour mixture to cold broth, cook and stir over moderate heat to form a sauce. Cook and stir over moderate heat until mixture is smooth and the starchy taste is gone. Add the vegetables to the sauce and reheat to serving temperature. Taste for seasoning and add salt and pepper. (Nutritive values are based on the use of commercial broth with no added salt.) Serve hot. Makes 4 cups. 1 cup serving - 121 cal, 1 skim milk, 1 fat exchange 12 grams carbohydrate, 5 grams protein, 6 grams fat, 1099 mg sodium. Low-sodium diets: Use fresh or frozen vegetables cooked without salt, low-sodium broth and salt-free margarine. Do not add salt. Low-cholesterol diets: May be used as written. Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani, 1987 Shared but not tested by Elizabeth Rodier Dec 93 Suggestions: Experiment with herbs or spices. A big fancy hotel is serving Ginger Carrot Soup....maybe try 1/4 tsp to start. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Corn Muffins Categories: Diabetic, Quickbreads, Breads/bm Yield: 12 servings 1/2 c Corn meal; 1 ts Salt 1 c Flour; 3/4 c Milk; 1 tb Baking powder; 1 tb Butter or margarine; melted Mix dry ingredients. Add lightly beaten egg, milk and butter. Bake in muffins tins lined with cupcake papers for 20 minutes at 400F *Be careful not to overbeat these (or any muffins) aor they will have air tunnels and pointed tops. Food Exchanges: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 95 Source: Sugar Free...That's me by Judith Majors Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Saucy Chicken with Mushrooms Categories: Diabetic, Poultry, Main dish Yield: 4 servings 2 Whole Chicken breast Teriyaki Sauce (about 1/2 lb each) Cut Chicken breasts in hlf lengthwise and bone if diesired. ( I always ask the butcher to bone them.) Marinate in sauce in refirgerator 2-3 hours. I often marinate all day or overnight if I am going to be gone Oven broil or barbecue over charcoal, turning once. Baste with remain sauce during cooking. Food Exchange per serving: 3 LOW MEAT EXCHANGE; CAL: 165 Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Suger Free...That's Me by Judith Majors MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Teriyaki Sauce Categories: Diabetic, Sauces Yield: 1 servings 1 c Soy sauce; (salt free) Arificial sweetener to equal 2 cl Crushed garlic; -1 ts sugar 1 ts Dry mustard; 2 ts Grond ginger; Combine all ingredients in a jar with tight lid. Refrigerate, and sauce will keep several weeks. Food Exchange per serving: FREE FOOD; CAL: calories negligible. Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Sugar Free...That's Me by Judith Majors MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Sandwiches Categories: Diabetic, Sandwiches, Low-fat/cal Yield: 12 servings 1 1/4 c Water at 110 to 115 F 1 1/2 lb Lean ground beef 2 1/4 ts Quick-rise yeast (1 pkg) 1/2 c Chopped onions 2 c All-purpose flour 1 c Tomato sauce 1 ts Salt 1/4 c Catsup 1 Egg 1 ts Garlic salt 2 tb Vegetable oil 1/2 ts Leaf oregano 1 1/2 c Graham flour 1 pn Pepper FILLING May be frozen. Defrost in the fridge, on the way to a picnic or in the microwave if you want them in a hurry. Combine water and yeast in mixer bowl and let stand 5 minutes. Add all purpose flour and mix at medium speed for another 4 minutes. Turn the dough out onto a lightly floured board and knead a few times, form into a ball and place in a well-greased mixing bowl. Turn the ball over to grease the top, cover with a cloth and let stand at room temperature to rise until doubled in volume. While the dough is rising, cook the meat and onions over medium heat, stirring frequently, until the onions are soft and the meat is browned. Drain. Discard fat and juice, return meat and onions to the pan. Add tomato sauce, catsup, seasoning and cook over medium heat until the meat is dry with no noticeable liquid. Set meat mixture aside to cool until dough is ready. After the dough has doubled in volume, transfer it to a lightly floured working surface. Knead lightly. Form into a roll and cut into 12 equal portions. Form each portion into a little ball, cover with a cloth and let rest for 10 minutes. Roll each ball out to form a circle 5 to 6 inches across. Put about 1/4 cup of the meat mixture in the center of the circle. Pull the dough up around the filling and press together at the top. Place on a well greased cookie sheet, cover with a cloth and let stand about 30 to 40 minutes at room temperature or until doubled in volume. Bake at 350 F for 40 to 45 minutes or until lightly browned and firm. Serve hot, using 1 sandwich per serving, or refrigerate or freeze to be used later. 1 sandwich - 293 cal, 2 bread, 2 lean meat exchanges 27 grams carbohydrate, 21 grams protein, 9 grams fat, 574 mg sodium. Low-sodium diets: Omit salt & garlic salt. Use low-sodium tomato sauce and catsup and 1/4 ts powdered garlic. Low-cholesterol diets: Omit egg. Use 2 egg whites or 1/4 cup liquid egg substitute. Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani, 1987 Shared but not tested by Elizabeth Rodier, Dec 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Applesauce Gelatin Categories: Diabetic, Desserts, Low-fat/cal Yield: 4 servings 3 oz Pkg. strawberry fl. gelatin 1 c Unsweetened applesauce 1 1/2 c Boiling water Serve as a dessert or instead of jam with a bran muffin. Dissolve sugar-free gelatin in boiling water, refrigerate until lukewarm and then add the applesauce. Pour into 4 individual dishes and refrigerate until firm. 1/4 recipe - 35 calories, 1/2 fruit exchange 7 grams carbohydrate, protein and fat negligible, 56 mg sodium Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani 1987 Shared but not tested by Elizabeth Rodier, Dec 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Deep-Dish Pizza Categories: Diabetic, Meats, Main dish, Cheese Yield: 4 servings 1 lb Ground turkey; 1 ts Oregano leaves; dried 2 c All-purpose flour; 1/2 ts Basil leaves; dried 2 ts Baking powder; 1/2 ts Salt; 1/2 ts Baking soda; 1/2 c Green bell pepper; chopped 1/4 c Margarine or butter; 1/2 c Sliced fresh mushrooms; 1/2 c To 3/4 c skim milk; 1/4 lb Mozzarella cheese;grate 1cup 6 oz Can tomato paste; Suggestion: for 2 servings, use a small aluminum foil pan about 4 x 8 inches or press a sheet of aluminum foil into a loaf pan and set the foil pan on a cookie sheet. Measure half the other ingredients and freeze the remaining 3 ounces of tomato paste for a future meal. Preheat the oven to 425 F. Cook the ground turkey in a large nonstick skillet over medium heat until cooked through. Stir occasionally. Combine flour, baking powder, and margarine in a bowl. Cut the margarine into the flour with a fork until the mixture resembles coarse meal. Add enough milk to make a soft, elastic dough (like biscuit dough). Press the dough into the sides and bottom of an 8-inch square baking pan. Combine the tomato paste and seasonings and spread over the dough. Crumble the ground turkey over the sauce. Sprinkle on the green pepper, mushrooms and cheese. Bake for 20 to 25 minutes or until the crust is brown and crisp. Cut into four squares to serve. 1/4 recipe - 358 calories, 3 low-fat protein, 1 starch, 2 vegetable, 2 fat exchanges 26 grams protein, 34 grams carbohydrate, 20 grams fat, 584 mg sodium Source: Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but not tested by Elizabeth Rodier Dec 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Carrots Categories: Diabetic, Vegetables, Side dishes Yield: 6 servings 3 c Carrots; sliced 2 ts Lemon juice; 3/4 c Water 1 tb Parsely; fresh chopped 1/2 c Salt 2 tb Butter or Margarine; 1/2 ts Lemon peel; freshly grated Dash of liquid sweetner; Wash and peel carrots and slice in 1/4" rounds. Bring water to boil in saucepan, add carrots and salt. Cook until tender (10 to 15 minutes) covered. Drain. In saucepan add remaining INGREDIENTS until butter is melted. Toss like a salad to coat all carrots. Serve hot. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 70 Source: Sugar Free...That's Me by Judith S. Majors Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spanish Rice Categories: Diabetic, Rice, Side dishes Yield: 4 servings 2 c Rice cooked; 1 ts Salt; (if you must) 2 ts Green pepper; diced 1/2 ts Pepper; 1/2 Onion; chopped 1 c Tomato juice; 2 ts Pimento bits; 1 ts Worchestershire sauce; Mix all ingredients together and bake at 350F for 30 minutes or until heated through and bubbly. Fluff with fork before serving. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 VEGETABLE EXCHANGE Source: Sugar Free....That's Me by Judith S. Majors Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mock Rice Pilaf Categories: Diabetic, Rice, Side dishes Yield: 4 servings 1 Rice recipe* * most is simply 1 cup rice to 2 cups liquid To which you use chicken or beef bouillion in the place of water to cook rice. Tasty and a real complement to the main course. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE; CAL: 70 Source: Sugar Free...That's Me By Judith S. Majors Brought to you and yours by Nancy and O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Free Salad Dressing Categories: Diabetic, Dressings Yield: 1 servings 1/2 c Tomato Juice; 1 tb Onion; chopped finely 2 tb Lemon juice; Salt and pepper; 1/2 ts Horseradish; Combine ingredients. Refriegerate. Shake well berfore serving. Food Exchange per serving: FREE FOOD Source: Sugar Free...That's Me by Judith S. Majors. Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spicy Tomato Dressing Categories: Diabetic, Dressings Yield: 2 servings 1 c Tomato Juice -of your choise 3/4 c Unflovored gelatin; 1 tb Wine vinegar; 1 1/2 ts Dry salad dressing mix; Bring 1/2 cup tomato juice to boil and add gelatin. Stir until dissolved. Add remaining ingredients, blend thoroughly. Chill. Shake berfore serving. (Gelatin makes the dressing thick.) Food Exchange per serving: FREE FOOD Brought to you and yours by Nancy O'Brion and her Meal-Master Source: Sugar Free...That's Me By Judith S. Majors MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Broccoli with Lemon Sauce Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 lg Bunch broccoli; -Sugar Free lemon-line soda; 1 tb Lemon Juice; Sub. sweetener to equal 1 ts (I use apple cider vinegar) (if desired) 1 tb Water OR Clean and trim boroccoli. Cut stalks and floweretes into about 3 inch "trees." Simmer gently about 12 minutes covered with water. ( I prefer to steam). Drain. Mix lemon juice, liquid, and sweetener. Trickle over broccoli. Heat the lemon mixture to keep the vegetable warm. Food Exhange per serving: 1 VEGETABLE EXCHANGE Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Walford Salad Categories: Diabetic, Fruits, Nuts/grains Yield: 7 servings 1 c Celery; sliced 1/2 c Walnuts; 1 c Seedless green grapes; 1/4 c Mayonnaise; -halved 2 tb Dry white wine; 1 c Apple; diced Lettuce Leaves; 4 Dates; Pace celery, grapes, apple, dates, and walnuts into a bowl. Blend mayonnaise with wine; pour into bowl. Stir to blend with celery, fruit and walnuts. Use slotted serving spoon to serve, shaking spoon slighty to remove excess dressing. Serve on to remove excess dressing. Food Exchange per servings: 2 FRUIT EXCHANGES + 1 FAT EXCHANGE + 1 VEGETABLE EXCHANGE; CAL: 105 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Beef and Rice Casserole Categories: Diabetic, Main dish, Meats, Rice Yield: 1 servings 3 oz Ground beef; 1/4 c Water 1 tb Onion; chopped 1/2 c Rice(uncooked) 1 tb Celery; chopped 1/4 c Condensed cream of mushroom; 3/4 c Condensed chicken gumbo soup Soup; Combine ground beef, onion, and celery with a small amount of water in a saucepan. Boil until all moisture is absorbed. Mix beef mixture, rice, andmushroom soup; pour into a small greased casserole dish. Add salt and pepper. Bake at 350F for 25 minutes; Microwave: Cook on Medium for 8 to 10 minutes; Food Exchange per serving: 3 MEAT EXCHANGE + 2 STARCH/BREAD EXCHANGE CAL: 380 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Irish Vegetables Categories: Diabetic, Vegetables, Side dishes Yield: 5 servings 1 Bay leaf; 1/2 c Cauliflowerets; 1 c Water 1/4 c Piniento; chopped 2 tb Wine vinegar; Salt to TASTE(very little 1/2 c Corn; -for me 1/2 c Broccoli flowerets; Fresh ground pepper; 1/2 c Carrot; eCombine bay leaf, water, wine vinegar in medium saucepan. Bring to a boil; add vegetables. Simmer(steam for me) until vegetables are tender. If you MUST simmer, drain, remove bay leaf. Add salt and pepper Food Exchange per serving: 1 VEGETABLE EXCHANGE (IN THE BOOK, IT SAID 1 STARCH/BREAD EXCHANGE CAL: 51 The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tea Scones Categories: Diabetic, Fruits, Quickbreads, Breads/bm Yield: 8 servings MMMMM----------------------BASIC TEA SCONES--------------------------- 1 c Flour; 1/4 c Evaporated milk; 1 ts Baking powder; -freeze the rest 1/4 ts Salt Stir one of the following 1 tb Sugar Replacement; Into the flour mixture for 1/4 c Margarine; cold Tea Scones listed below 1 Egg MMMMM------------------------DRIED APPLE----------------------------- 8 Chopped apple halves; 1/4 FRUIT CAL: 44 Food Exchange 1 STRACH/BREAD MMMMM-----------------------DRIED APRICOT---------------------------- 8 Chopped apricot halves; 1 1/4 FRUIT CAL: 44 Food Exchange 1 STARCH/BREAD MMMMM-------------------------CRANBERRY------------------------------ 1/4 c Cranberry; chopped CAL: 34 Food Exchange 1 STARCH/BREAD MMMMM---------------------------DATES-------------------------------- 8 Chopped dates; 1/2 FRUIT CAL:54 Food Exchange 1 STARCH/BREAD MMMMM---------------------------LEMON-------------------------------- 1 tb Lemon peel; CAL: 34 Food Exchange:1 STARCH/BREAD MMMMM---------------------------ORANGE-------------------------------- 1 1/2 tb Orange peel; grated CAL: 34 Food Exchange 1 STARCH/BREAD MMMMM-----------------------DRIED PEACHES---------------------------- 8 Chopped peaches halves; 1/2 STARCH/BREAD CAl: 44 Food Exchange 1 FRUIT MMMMM--------------------------RAISINS------------------------------- 4 tb Raisins; 1/4 FRUIT CAL: 44 Food Exchange 1 STARCH/BREAD Sift flour, baking powder, salt and sugar replacement. Cut in cold margarine as for pie crust. Beat egg and evaporated milk together thoroughly; into flour mixture. Knead gently on lightly floured board. Divide the dough in half; roll each half into a circles. Cut the into quarters. Place on lightly greased cookie sheet. Brush tops with milk. Bake at 450f for 15 minutes or until done Food Exchange per serving of Basic Tea Scones: 1 STARCH/BREAD EXCHANGE CAL: 34 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Potato Dumplings Categories: Diabetic, Vegetables, Side dishes Yield: 3 servings 1 sm Cooked potato; Salt to taste; 1 Egg; Ground fresh pepper; 2 tb Flour; With a fork, break up and mash the potato. Combine with the remaining ingredients. Beat until light and fluffy. Drop by tablespoonfuls on top of boiling salted water or beef broth. Boil for 5 minutes or until dumplings rise to surface. Good with Sauerbraten. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE CAL: 140 Makes 3 to 4 dumplings Source: The Complete Diabetic by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sauerbraten Categories: Diabetic, Main dish, Meats Yield: 1 servings 4 oz Lean beef roast 1/4 ts Salt 1/2 c Beef broth ds Garlic powder 1/4 c Water 1 ts Margarine 1/4 c Apple cider vinegar Place Beef in a glass pan or bowl. Combine remaining ingredients, except margarine; pour over beef. Marinate 4 to 5 days in refrigeratro. Turn beef at least once a day. Melt margarine in small skillet; add beef and brown. Reduce heat. Add half of the marinade to the skillet. Simmmer until beef is tender. Food Exchange per serving: 4 MEAT EXCHANGES CALORIES: 300 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Abc's of Vegetables Categories: Diabetic, Vegetables, Side dishes Yield: 8 servings 1 c Asparapus pieces; -condensed 1 c Broccoli flowerets; 2 tb Onions; finely chopped 1 c Carrots; 1 ts Thyme 1 c Spinach; 1/2 c Water Vegetable cooking spary Salt to taste 11 oz Can cream of mushroom soup Pepper; ground fresh Layer asparagus, brocoli, carrots, and spinach in a baking dish covered with vegetable cooking spray. Blend remaining ingredients. Pour over vetables. Cover. Bake at 350F for 30 to 40 minutes, or until vegetables are tender. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 42 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Eggplant Categories: Diabetic, Vegetables, Side dishes, Cheese Yield: 1 servings 1 sl Eggplant; 1 ts Dry bread crumbs; 1 sl Onion; 1/4 ts Thyme; 1 oz Cheddar cheese; shredded 1/4 ts Salt; 2 tb Condensed tomato soup; ds Pepper; Cook eggplant and onion in small amount of water until, tender. Drain; reserve liquid. Place eggplant and onion in small baking dish. Top with cheese. Blend condesnsed soup, 1 Tb of eggplant liquid, bread crumbs, thyme, salt, and pepper. Pour over eggplant; cover. Bake at 350f for 30 minutes. Microwave: Uncover. Cook on high for 5 minutes. Turn after 2 minutes. Food Exchange per serving: 1 MEAT EXCHANGE + 1 VEGETABLE EXCHANGE CAL: 161 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Italian Asparagus Categories: Diabetic, Vegetables, Side dishes, Cheese Yield: 4 servings 1/2 lb Asparagus spears; 1/2 ts Oregano; -cooked or canned 1/4 ts Garlic powder; 1/4 c Tomato sauce; Salt and pepper to taste 1/4 c Water 1/2 c Swiss cheese Lay asparagus spears in shallow baking dish coated with vegetable cooking spray. Blend Tomato Sauce, water, oregano, garlic powder, salt, and pepper. Bake at 350F for 25 to 30 minutes. Microwave: Cook on High for 5-6 minutes. Food Exchange per servings: 1/2 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cauliflower Au Gratin Categories: Diabetic, Vegetables, Side dishes, Cheese Yield: 4 servings 2 c Caulifowerets; 1/4 c American Cheese; diced 1 ts Salt Vegetable cooking spray; 1 ts Butter or margarine; Salt to taste; 1 ts Flour; Fresh ground pepper; 1 c Milk; cold Place caulifowerets in large kettle. Fill with enough water to cover. (Boy! Everything seams to boil the heck of vegetables in this book) Add salt. Bring to boil. (Why not steam them?) Drain. (Shutter) Rinse with cold water. Melt butter or margarine in saucepan. Cook over low heat, stirring constantly, until slightyly thickened. Add flower in baking dish coated with vegetable cooking spray; add salt and pepper. Cover with cheese topping. Bake at 350F for 20 minutes. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE; CAL: 119 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Shredded Cabbage Categories: Diabetic, Side dishes, Vegetables Yield: 1 servings 1 lg Cabbage; coarsely shredded Salt to taste 2 tb Butter or margarine; Fresh ground pepper; 1/2 ts Nutmeg Cook cabbage in a small amount of boiling water, until tender; drain. Press out excess moisture or pat dry. Melt butter or MARGARINE in skillet. Add nutmeg; stir to blend. Add cabbage; toss to coat. Add salt and pepper. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CAL: 32 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pizza Green Beans Categories: Diabetic, Vegetables, Side dishes, Beans Yield: 5 servings 2 c Green Beans; 1 ts Pimiento; chopped 1 tb Lemon juice; ds Garlic powder; 1/4 ts Oregano; ds Salt; Cook green beans in boiling water until tender; drain. Combine lemon juice, oregano, pimiento, garlic powder and salt. Pour over beans; toss Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL; 32 Source: The Complete Diabetic Cookbook by Mary Jane Finsand. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spiced Beets Categories: Diabetic, Vegetables, Side dishes, Rice Yield: 4 servings 1/2 c Wine vinegar; 1 Whole clove; (how about rice?) 1 ts Black pepper; 1/4 c Water 3 tb Sugar Replacement 1 Bay leaf; 2 c Beets; sliced Combine all ingredients except beets. Bring to a boil. Add beets; simmer for 10 minutes, or until tender. Micorwave: Combine all ingredients, except beets. Cook on High for 2 minutes. Add beets. Cook on Medium for 2 minutes. Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 36 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spinach with Onions Categories: Diabetic, Vegetables, Side dishes Yield: 1 servings 2 lb Fresh spinach; ds Each nutmeg, thyme, salt 2 tb Margarine; ds Freash ground pepper; 1/2 c Onion; Rinse spinach thoroughly; place in to top of double boiler and heat until wilted. Drain and chop coarsely. Melt margarine in skillet; add onion. Saute over high heat until onion is brown on the edges. Add sersonings. Stir to blend. Add and toss to blend. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CAL: 37 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Rice Categories: Diabetic, Rice Yield: 8 servings 8 Cube bouillion; 1 c Bread crumbs; dry 8 c Hot water; Recipe was for 1 serving 2 c Rice; And I AM not going to use 8 Green onion; chopped 8 bouillion cubes 7/8 c Celery; Dissolve bouillion in hot water. Add rice, green onion, and celery; cover. Cook for 5 minutes. Add bread crumbs. Pour into small baking dish. Bake at 350 F for 25 to 30 minutes or until top i s lightly crusted. Food Exchange per serving: 1 1/2 STARCH/BREAD EXCHANGES CAL: 115 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Corn Pudding Categories: Diabetic, Side dishes Yield: 6 servings 16 oz Can of corn; 1 ts Sugar replacement; 1 Egg; 3/4 c Milk; 1 ts Pimiento; Chopped Salt to taste; 1 ts Green pepper; Fresh ground pepper; 1 ts Margarine; Vegetable cooking spray; Combine all ingredients, except vegetable cooking spray. Pour into baking dish coated with vegetable cooking spray. Bake at 325F for 35 to 40 minutes, or until firm. Food Exchange per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 55 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Perfect Salad Categories: Diabetic, Salads, Vegetables, Side dishes, Cheese Yield: 1 servings 1/2 Unflovored gelatin 2 Cucumbers; 1/4 c Cold water; 1/4 c Carrots; 1 tb Sugar replacement 1/4 c Onions; 1/2 ts Salt 3 oz Cream cheese; 3/4 c Hot water 2 tb Lo-cal Mayonnaise; 1 tb Lemon juice; Dissolve gelatin in cold water. Add gelatin mixture, sugar replacement, and salt to hot water; stir until dissolved. Add lemon juice, cucumber, carrots, and onion. Beat cream cheese with mayonnaise until smooth. Blend into vegetable mixture. Pour into mold and chill. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 73 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mushroom Salad Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian Yield: 8 servings 1/2 md Iceberg lettuce; 1/2 lb Green beans; 1/2 lg Bostom lettuce; 1/2 lb Mushrooms; 1 lg Cucumber; 1/4 c Lo-cal french dressing Rinse lettuce. Break into large pieces. Peel and slice cucumber into 1/4". Peel and slice cucumber into 1/4 slices. Rinse green beans; cut bean into 1-in pieces. Place into greens, cucumber, and beans into plastic bag or tightly covered container. Store in referigerator 4 to 6 hours or overnight to crisp. Trim mushrooms stems to 1/4" of cap. Cut mushrooms if discolored.) Cut mushrooms in thin slices. Just before serving, carefully pat greens, cucumber, and dry on towel. Place in wooden bowl; cover with French Dressing. Toss to lightly coat all ingredients with dressing. Top with mushrooms. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 60 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chinese Salad Categories: Diabetic, Vegetables, Salads, Side dishes, Vegetarian Yield: 12 servings 1 lg Head of Bibb lettuce; 8 oz Can Bamboo shoots; 1 lg Head of Boston Lettuce; 1 c Bean spouts; 2 Stalks chinse cabbage; 1/2 c Soy french Dressing; Rinse lettuce and cabbage leaves. Break into bite-size pieces. Place in plactic bag or tightly covered container. Store in refrigerator 4 to 6 hours or overnight to crisp. Drain water chestnuts, bamboo shoots, and bean sprouts. Rinse with cold water. Drain thoroughly. Thinly slice the water chestnuts. Carefully pat greens dry with towel. Place in wooden bowl. Cover with Soy French Dressing. Toss lightly until all ingredients are coated. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE; CAL: 40 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Radish Salad Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian Yield: 6 servings 1 ts Salt; 2 tb Liquid shortening; 1 ts Garlic powder; 2 ts Lemon juice; 1 ts Dijon mustard; 1/2 Head iceberg lettuce; 1 tb Wine vinegar; 1 bn Red radishes Combine salt, garlic powder. Dijon mustard, vinegar, liquid shortening, and lemon juice in screwtop jar. Shake to blend. Coarsely chop watercress, lettuce and radishes; place in salad bowl. Add dressing; toss to blend. Food Exchange per serving: 1 FAT EXCHANGE CAL: 60 The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and Her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Maude's Green Salad Categories: Diabetic, Salads, Vegetables, Side dishes, Cheese Yield: 10 servings 1/2 Head Iceberg lettuce; 1/2 Head Romaine lettuce; 1/2 Head boston lettuce; 5 tb Lo-cal Italtan dressing; 1/2 Head chicory; 1 tb Parmesan cheese 1/2 lb Spinach; Rinse and crisp the salad greens. Break iceberg lettuce into bite-size pieces. Carefully pat iceberg dry on towel. Place in large plastic bag. Add 1 tb Italian dressing. Shake lightly until all leaves are covered. Place in strip on medium platter or plate. Repeat with each green. Sprinkle lightly with Parmesan cheese. Food Exchange per serving: NEGLIGIBLE CAL: NEGLIGIBLE Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: German Potato Salad Categories: Diabetic, Vegetables, Salads, Side dishes, Vegetarian Yield: 8 servings 6 sl Bacon; crispy fried 3 tb Sugar replacement; 1 1/2 c Cold water; 1/4 c Vinegar 3 tb Flour; 6 md Potatoes; boiled sliced 1 md Onion; Remove excess grease from bacon with paper towel. Break bacon into small pieces. Blend cold water and flour. Pour into saucepan. Add onion, sugar replacement, and vinegar. Heat, stirring, until thickened. Add bacon and potatoes while still from boiling and frying. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 113 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Marinated Cucumber Categories: Diabetic, Vegetables, Side dishes Yield: 6 servings 2 To 3 Cucumbers; large 1/8 ts Fresh ground pepper 1 ts Salt ( I also add a little fresh 1 ts Sugar replacement; Garlic to this) 1/4 c Vinegar Score cucumbers with tines of fork. Cut into very thin slices. Sprinkle with salt. Chill 2 hours; drain well. Sprinkle with sugar replacement; add vinegar and pepper. Marinate 30 minetes or more before serving. Food Exchange per serving: NEGLIGIBLE CAL: NEGLIGIBLE Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cabbage-Pineapple Salad Categories: Diabetic, Salads, Side dishes, Vegetarian, Vegetables Yield: 4 servings 3 c Cabbage (shredded) 1 ds Salt; 1 lb Can unsweetened pineapple; 1/2 c Lo-cal whipped topping; 2 tb Sugar replacement; (prepared) Combine cabbage and pineapple with juice, sugar replacement and salt. Stir to dissvole sugar replacement. Allow to rest at room temperaturem for 1 1/2 to 2 hours. Drain thoroughly. Fold topping into cabbage mixture. Food Exchange per serving: 1/2 FRUIT EXCHANGE CAL: 28 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: German Cabbage Soup Categories: Diabetic, Main dish, Vegetables, Soups/stews, Crockpot Yield: 1 servings 2 oz Ground Beef Round 1 1/4 c Beef broth; 2 tb Onion 2 lg Cabbage leaves; 1 ds Each mustard, soy sauce, (Cut in pieces) 1 ds Each salt, pepper 1/2 md Tomato; cubed 1 tb Dry red wine; 1/2 ts Fresh parsley; Combine ground round, onion, mustard, soy sauce, salt, and pepper; mix thoroughly. Form into tiny meatballs. Add wine to broth; bring to boil. Add wine to broth; bring to boil. Add meatballs to broth, one at a time. Bring to a boil again. Cook meatballs 5 minutes; remove to soup bowl. Add cabbage and tomatoes to broth. Simmer 5 minutes. Pour over meatballs. Garnish with parsley. Personally I think this is two much work for 1 1/2 cups of SOUP for one human!!! Food Exchange per serving: 1 MEAT EXCHANGE + 1/2 VEGETABLE EXCHANGE CAL: 55 Source: The Complete Diatebic Cookbook by Mary Jane Finmand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: French Meatball Soup Categories: Diabetic, Soups/stews, Rice, Main dish, Crockpot Yield: 1 servings 2 tb Rice; 1 ds Each garlic, parsley, nutmeg 2 oz Ground Beef round; 2 tb Dry red wine; 1 tb Egg; (raw beaten) 1 1/4 c Beef broth; 1 tb Onion; grated Salt and pepper to taste; Add rice to 1 c. water. Boil 5 minutes; drain well. Blend rice, ground round, egg, onion, garlic, parsley, and nutmeg; form into small meatballs. Add wine to broth; bring to boil. Drop meatballs into hot broth, one to at time. Bring to boil again; reduce heat. Simmer 20 minutes. Add salt and pepper. Microwave: Add rice to 1 c. salted water. Bring to a boil. Hold 5 minutes; drain well. Combine meatball ingredients as above. Bring wine and broth to a boil. Drop meatballs into hot broth, one at time. Bring to a boil again. Hold 10 minutes. Add salt and pepper. Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 71 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pizza Stew Categories: Diabetic, Main dish, Soups/stews, Crockpot Yield: 6 servings 6 oz Canadian Bacon;* -pitted and chopped 9 c Tomato sauce; 6 tb Celery; chopped 1 1/2 c Water; 6 tb Green pepper; chopped 12 tb Onion; chopped 6 ds Each oregono, garlic powder; 6 tb Mushrooms pieces; Salt to taste; 6 tb Black olives; 3 c Elbow macaroni; cooked * Makes 2 1/2 cups of soup. Gee! there isn't any for BERT!!!! Fry Canadian bacon; drain and cut away any fat. Heat Tomato sauce and at water to a boil. Add bacon, vegetables, and seasonings. Cook until vegetables are tender. Add Macaroni: reheat Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 275 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours by Nancy O'Brion and her Meal-Master This was 1 servings and I changed it to 6 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bean Stew Categories: Diabetic, Main dish, Vegetarian, Vegetables, Beans Yield: 1 servings 1 tb Pinto beans;* 1 tb Onion; slice 1 tb Northern beans; 1/2 ts Green chilies; chopped 1 tb Lentils; ds Garlic powder, oregano, 1 c Beef broth; Salt to taste 1 tb Carrot; Fresh ground pepper; 1 tb Hominy; * Makes 1 1/2 cup of soup for ONE, again!!!!! No soup for BERT!!! Boil beans and lentils in beef broth for 10 minutes, covered. Allow to stand 1 to 2 hours or overnight. Place softened beans and remaining ingredients in baking dish. Bake aat 350F for 45 minutes to 1 hour or until ingredients are tender. Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 225 Souce: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Zucchini Meatball Stew Categories: Diabetic, Main dish, Soups/stews, Vegetables, Rice Yield: 1 servings 1 oz Ground beef; ds Ground pepper; 1/2 c Ground zucchini; 1 c Beef broth; 1 ts Onion; finely chopped 1 lg Tomato; diced 1 Egg; 1 ts Parsley; chopped 1/4 c Rice; 1 tb Salt and pepper to taste ds Oregano, cumin, garlic salt; Combine ground beef, zucchini, onion, egg, rice, and seasonings; mix thoroughly. Shape into small meatballs. Combine beef broth, tomato, and parsley in saucepan; heat to boil. Drop meatballs into hot broth, one at a time. Cover and simmer 30 to 40 minutes. Add salt and pepper. Microwave: Cook beef broth, tomato, and parsley on High for 3 minutes, covered. Drop Meatballs into broth. Cook on High for 5 minutes. Hold 10 minutes. Add salt and pepper. Food Exchange per serving: 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 203 Souce: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Giblet Vegetable Soup Categories: Diabetic, Poultry, Soups/stews, Vegetables, Crockpot Yield: 6 servings Uncooked giblets; of 1 or 2 3/4 c Celery; finely chopped even -chickens -the leaves. 6 3/4 c Cold water; 9 oz (1 cn) tomato juice 1 1/2 ts Salt or to taste 1 1/2 tb Parsley flakes; OR 3/16 ts Fresh ground pepper; 3 tb Fresh parsley; minced 3/4 c Carrot; finely diced 3/8 ts Paprika 3/4 c Onion; chopped 3 tb Quick-cooking oatmeal; Wash giblets and discard all fat pieces. Place in a large cooking pot with water, and if you must, salt. Bring to a boil and simmer about 25 minutes. Add all other ingredients except the oatmeal; simmer soup gently about 30 minutes more. Remove giblets and chop into small pieces. Return giblets to soup; add oatmeal, stir, and simmer 5 minutes. This was 4 servings, but was change to 6 serving. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 LEAN MEAT EXCHANGE Low-sodium diets: Omit salt. Substitute unsalted tomato juice. CHO: 7g; PRO: 5g; FAT: 1g; CAL: 56 Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Confetti Bean Salad Categories: Diabetic, Salads, Vegetables, Main dish, Side dishes Yield: 6 servings 16 oz Mixed cut green & wax beans; 1/4 c Onion; chopped (1 can) 2 tb Pimiento; chopped 1/2 c Cider vinegar; Sugar substitute equivalent; 1 tb Mixed pickling spices; -to 5 teaspoons sugar 1/4 c Celery; finely chopped Crisp lettuce leaves; 1/4 c Green pepper; chopped Drain beans, saving liquid. Combine this liquid with vinegar in a saucepan. Add mixed pickling qpice, either loose or in a small cheesecloth bag. Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes. Meanwhile, mix all the vegetables in a bowl. Remove liquid from heat; add sweetener and stir until dissolved. Pour over vegetables and remove spice bag or loose spices. Chill several hours, stirring occasionaly. Drain before serving on crisp lettuce. Food Exchange per serving: 1 VEGETABLE EXCHANGE CHO: 7g; PRO: 1g; FAT: 0; CAL: 28 SOURCE: The Art of Cooking For the Diabetic by Mary Abbott Hess,R.D., M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Jackstraw Salad Categories: Diabetic, Salads, Fruits, Vegetables, Side dishes Yield: 4 servings 1 md Red apple(about 4 oz) 1/4 c Onion; rings sliced thinly 1/2 c Green pepper strips; 1/3 c Poppy Seed Dressing; 1/2 c Celery sticks; Crisp lettuce leaves; 3/4 c Cabbage; shredded Remove core and stem of apple; leave skin on. Cut apple crosswise into 1/4 rings; cut each ring into thin stick about 1/8 inch wide. Combine all ingredients except lettuce in a large bowl and toss lightly to mix Poppy Seed Dressing throughly. Serve on crisp lettuce. Servings was 4, but I changed it to 8 servings. Food Exchange per serving: 1 VETGETABLE EXCHANGE CAL: 39 CHO: 9g; PRO: 1g; FAT: 1g; Low-sodium diets: Omit salt in dressing reicpe. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,R.D., M.S. and Katharine Middleton Brought to you and yours via Nancy O'brion and Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Kay's Dressing & Poppy Seed Dressing Categories: Diabetic, Dressings Yield: 8 servings MMMMM-----------------------KAY'S DRESSING---------------------------- 1/2 c Water 1/8 ts Ground pepper; fresh 1/2 c White vinegar; 1/16 ts Paprika 1/2 ts Salt; Sugar substitute equivalent 1/2 ts Dry mustard; To 4 teaspoons sugar MMMMM--------------------POPPY SEED DRESSING------------------------- 1/2 c Cider vinegar; Omit paprika 1 tb Poppy seed; Combine all ingredients in a pint jar and cover tightly. Shake vigorously and store in refrigerator. Shake before using. Food Exchange per serving: THIS IS A "FREE" FOOD CAL: 4 CHO: 1g; PRO: 0g; FAT: 0g; Low-sodium diets: Omit salt Variation Poppy Seed Dressing. Follow recipe for Kay's dressing(above), but use cider vinegar in place of white vinegar, omit paprika, poppy seeds. Delicious over fruit salad. Food Exchange per serving: THIS IS A "FREE" FOOD CAL: 9 CHO: 2g; PRO: 0g; FAT: 0g; Low-sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Israeli Salad Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian Yield: 6 servings 2 md Cucumbers 1 c Tomato; fresh diced 1/2 c Green pepper; chopped 1/4 c Radish; 2 c Shredded lettuce; 1 tb Vegetable oil; 2 tb Green onion; finely chopped 3 tb Lemon juice; fresh 3/4 c Carrot; grated or shredded 1 ts Salt; 2 tb Fresh parsley; finely 3/4 ts Coarsely ground pepper; -chopped Pare cucumber, halve lengthwise, and discard seeds and center pulp. Dice cucumber flesh and measure 2 cups. Combine all ingredients in a large bowl; toss until well mixed. Serve immediatly. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CHO: 7g; PRO: 1g; FAT: 3g; CAL: 51 Low-sodium diets. Omit salt Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. And Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mushroom Delight Categories: Diabetic, Main dish, Vegetables Yield: 6 servings 1 tb Vegetable oil; 1 To 2 tb dill pickle; 1 tb Lemon juice; -finely chopped 1 tb Wine vinegar; 12 oz Fresh mushrooms; sliced thin 1/4 ts Salt; -about 4 1/2 cups 1/2 ts Coarsely ground pepper; 6 Lettuce leaves; 1/2 ts Dry Mustard; 2 tb Snipped fresh parsley; 1/8 ts Garlic powder;or 1 cl garlic Place all ingredients except mushrooms, lettuce, and parsley in a small jar. Cover the jar and shake it well. Drizzle dressing over mushrooms and toss mushrooms gently so that dressing thoroughly coats them. Serve on lettuce leaves and garnish with snipped parsley. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 40 CHO: 4g; PRO: 1g; FAT: 3g; Low-sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diet Cream Soup Base Categories: Diabetic, Allergy, Soups/stews, Crockpot, Low-fat/cal Yield: 2 servings WHITE SAUCE 8 oz Can tomato sauce 3 1/2 tb Instant milk powder 3 tb Chopped onion 1 1/2 tb Cornstarch 1 pn Dry rosemary, crumbled 1 1/4 c Cold water 1 pn Fresh ground pepper TOMATO 1 pn Cayenne pepper This recipe is suitable for anyone who needs to know the exact contents of soup. OTHER OPTIONS: Regular recipes use about 1 1/2 Tb butter and 1 1/2 Tb flour per cup of milk for a medium white sauce. 5 oz evaporated milk plus 5 oz water plus 1 Tb corn starch 1 cup soy milk plus 1 Tb corn starch 1 cup skim milk plus 1 Tb vegetable oil plus 1 Tb corn starch Put ingredients in a blender and process at high speed until well blended, or put ingredients in a jar and shake, or stir dry ingredients into cold milk with a whisk. Stir constantly in the top of a double boiler until the sauce thickens and simmers, then cook ten minutes. A medium saucepan set in a larger saucepan of simmering water works, too. Fresh tomatoes may be cooked with onion and seasoning, allowed to cool and pureed in a blender to make the sauce. If the tomato mixture is colder, add a little of the hot white sauce to bring it to the same temperature. This prevents curdling when the red mixture is gradually added back into the pot with the white sauce. Heat soup until it is hot enough to serve but do not allow it to boil. The same method may be used with 3/4 to 1 cup of cooked diced (or pureed) vegetables with cooking liquid used to make the sauce. Makes about 2 cups. Suggested vegetables: potato with a little onion, carrot, zucchini, cabbage with a little ham, sauteed onion, mushroom, broccoli. Season to taste. Tested Dec 93 using powdered milk, and (thawed) canned tomato by Elizabeth Rodier. This was a successful experiment based on a combination of recipes from several different books. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Pudding Sauce Categories: Diabetic, Desserts, Low-fat/cal Yield: 1 servings 4 ts Cornstarch (try 2 tbsp) 1 Egg 1 c Water 2 ts Margarine or butter Peel of 1 lemon, grated 8 ts Sugar, Aspertame substitute 1/4 c Lemon juice Combine cornstarch, water, lemon peel and lemon juice in a small heavy saucepan. Beat in egg. Cook over medium heat, stirring constantly until thickened and clear. Stir in margarine and sweetener. WHOLE RECIPE: 20 g carbohydrate, 10 g protein, 10 g fat (210 calories) Source: Choice Cooking, Canadian Diabetes Association 1986 Real sugar - add 48 calories & 12.4 grams carbohydrate per extra Tb. Cornstarch - add 29 calories & 7 grams carbohydrate per extra Tb. Egg ~ subtract 1 med-fat meat exchange if not used. Adjust for the number of servings. Note: original recipe is for a sauce, try 2 tbsp cornstarch and divide among 3 dishes for a pudding/pie filling with one crumbled graham cracker and a shake of cinnamon in the bottom of each dish. EGGLESS: 1 or 2 extra tsp. cornstarch (5 tsp or 2 tb.) would likely thicken the sauce without the egg. 1 tsp. cornstarch plus 3 tb. liquid is given as an equivalent to 1 whole egg in the book called Substituting Ingredients. Lemon Sauce may be served with cake, gingerbread, and crisp meringues with strawberries or other fruit (Pavlova is the common name in Australian cookbooks). MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chop Suey with Tuna Categories: Diabetic, Fish, Main dish, Rice Yield: 4 servings 2 Stalks celery; cut small 2 c Water + 1/2 Onion; chopped fine 2 tb Water; 3/16 ts Pepper; 3/4 c Rice; 2 tb Soy sauce; 3/4 c Tuna; Cook celery and onion in 2 tb water over low heat, covered. When tender, remove from heat, add rice, 2 c water, and seasonings. Bring to a boil. Turn heat to low and cook covered, until rice is tender and liquid absorbed (about 1/2 hour). Add tuna. Mix and remove from heat. Set aside, covered, for a few minutes before serving. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE Souce: Recipes for Diabetics by Billie Little with Penny L. Thorup Brought to you and yours via Nancy O'Brion and her Meal-Master The cookbook doesn't have the nutritional values as it 22 years old. Only the calories: 145 per serving MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Frankfurter Casserole Categories: Diabetic, Main dish, Meats, Casseroles, Crockpot Yield: 8 servings 1 1/4 c Bean & bacon soup; undiluted 1 Green onions; chopped finely 1 1/4 c Water; 1/2 c Celery;chopped 2 c All-meat frankurter; cut 2 tb Prepared mustard; -1/2" slices 1 c Ready-mix type biscuits; 1 Onion; chopped finely Preheat oven to 375F. Mix all ingredients except biscuits. Boil gently 5 minutes. Put about 3/4 cup mixture into each of 8 individual baking dishes and top each with biscuit. (NOT ME!! I hate doing dishes!!) Bake until golden brown (about 20 minutes). Serve at once, Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 2 FAT EXCHANGES + 1 MEAT EXCHANGE + 1 VEGETABLE EXCHANGE Source: Recipes for the Diabetic by Billie Little and Penny L. Thorup. Brought to you and yours via Nancy O'Brion and her Meal-Master This cookbook doesn't have the nutritional values as it 22 years old. Only calories: Per serving: 260 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: California Pot Roast Categories: Diabetic, Main dish, Meats, Crockpot Yield: 20 servings 4 lb Beef rump; 2 Carrots; sliced 2 tb Flour; 1 tb Worchetershire sauce; 1 ts Salt; 1 c Water; 1/16 ts Pepper; Sugar substitite equivalant 1 tb Oil; - 1/2 c 1 Onion; chopped fine; Dredge meat well in flour, salt, and pepper. Brown in oil in skillet; add remaining ingredients. Cover. Simmer about 4 hours over low heat. Food Exchange per serving: 2 MEAT EXCHANGES Source: Recipes for Diabetics by Billie Little and Penny L. Thourup Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hamburger Cornmeal Shepherd's Pie Categories: Diabetic, Meats, Main dish, Casseroles, Crockpot Yield: 8 servings 1/2 c Green pepper; chopped finely -standard 1/2 c Flour; Dash lemon pepper; 3/4 c Yellow cornmeal; 1 ts Chili powder; 1/4 c Onion, minced finely Sugar sub equlivalent to 2 c Ground round; -1 tb sugar 5 tb Oil;(far to much by today's 2 ts Baking powder; -standard 1/2 ts Thyme; 1 c Tomato sauce; 1/4 c Egg;(1 med) 2 tb Tomato catup; 1/2 c Skim milk; 2 ts Salt;(far to much by today's Preheat oven to 400F. Saute pepper, onion, beef in 2 tablespoons of oil in skillet, until beef is well browned. Stir in tomato sauce, catup, 1 ts salt(ugh), lemon pepper, add chili powder. Put into 1 1/2 quart casserole. Stir flour, cornmeal, sweetener, baking powder, remaining salt (ugh) and thyme together in a bowl; then add egg milk, and rest of oil. Stir until smooth. Top the first mixture with second and bake, uncovered, or until the cornmeal is sightly brown and firm to touch (about 1 hour). Loosen cornmeal with a knife around edges, turn on serving plate with top side down. I think that this could be make in the a Crockpot, as this was before the days of the crockpot!!! Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 2 FAT EXCHANGES + 1 1/2 MEAT EXHANGES + 1/2 VEGETABLE EXCHANGE Source: Recipes for Diabetics by Billie Little and Penny L. Thorup Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Meat Casserole Categories: Diabetic, Main dish, Meats, Casseroles, Crockpot Yield: 8 servings 1/2 c Noodles; uncooked 1/4 ts Pepper; ground fresh 5 c Tomato juice; 3 ts Salt; (ugh) 1/2 would do 4 c Celery; chopped finely -nicely 1 c Green pepper; chopped finely 1 ts Diet margarine; 4 c Meat,cooked & cubed; Heat oven to 350F. Combine all ingredients. Turn into well greased (use a non stick pan spray by today's standard) carrerole; bake 2 hours and 15 minutes. Again I think that this could be done in this day and age the crockpot. This was for 4 servings, but I made for 8. Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + 3 MEAT EXCHANGES 1 VEGETABLE EXCHANGE Source: Recipes for Diabetics by Billie Little and Penny L. Thorup Brought by you and yours via Nancy O'Brion and her Meal-Master This is a very old cookbook (1972) and it doesn't have the nutritional values, only the calories: 280 per serving MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chili Con Carne Categories: Diabetic, Main dish, Crockpot, Meats, Beans Yield: 8 servings 2 c Ground beef; -undiluted 1 c Onion; chopped finely 2 c Kidney beans; 1 cl Garlic; chopped finely 1 tb Malt vinegar; 2 tb Chili powder; 1/4 ts Salt(all right) 1 1/4 c Condensed tomato soup; Brown beef in hot pan, stir in onion, arlic, and chili powder. Cook, stirring often until onion is tender; add rest of indgredients; bring to a boil. Reduce heat and simmer, uncovered, stirring occasionally, about 15 minutes. Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE + 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE Souce: Recipes for Diabetics by Billie Little and Penny L Thorup Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Meat Loaf Categories: Diabetic, Main dish, Meats, Crockpot Yield: 6 servings 1/4 c (1 md) egg; 2 tb Green pepper; chopped finely 2 c Ground round; 1 ts Salt 3 sl Bread; cubed fine; 1/2 ts Dry Mustard; 1/4 c Catup; 1 tb Prepared horseradish; if 1/3 c Onion; chopped finely -desired Preheat oven to 400F. Mix all ingredients well. Form into a loaf. Place in foil-lined baking pan and bake until down. Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 3 MEAT EXCHANGES + Source Recipes for Diabetics by Billie Little and Penny L. Thorup Brought to you and yours via Nancy O'Brion and Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cowboy Cheeseburgers Categories: Diabetic, Meats, Main dish, Sandwiches, Cheese Yield: 4 servings MMMMM--------------------COWBOY CHEESEBURGERS------------------------- 1 lb Extra-lean ground beef; 1 tb Fresh jalapeno chile; minced 1 sm Onion; MMMMM---------------------SEASONINGS MIXTURE-------------------------- 1/4 ts Ground coriander; 1/4 ts Salt 1/4 ts Ground cumin; 1/4 ts Pepper; fresh ground MMMMM---------------------------CHEESE-------------------------------- 1 Nonfat mozzarella cheese; MMMMM--------------------------SERVING------------------------------- 4 Tortilla; Cliantro sprigs; 4 Tomato slices; 1 tb Commerical taco sauce; Mix the burgers ingredients together; form into burgers of equal size about 1/4 inch thick without compacting the meat. Sprinkle the seasoning mixture of spices on both sides of patty. Grill or broil, 4" from souce of heat, for 3 minutes on each sides for medium-rare patties. Place the mozzarella cheese on center of each patty. Cook for another minute and until cheese melts. Serve each patty on a warmed 8" flour tortilla, topped with a tomato slice, cilantro sprigs, and taco sauce Joslin Food Exchanges per serving: 2 1/2 MEDIUM/FAT EXCHANGES + 1 1/2 BREAD/STARCH EXCHANGE CAL: 289; PRO: 21g; CAR: 23g; FAT: 13g; (CALORIES FROM FAT 40%) FIB: 2g; CHO: 54mg; SOD: 305mg; POT: 367mg Source: Joslin Diabetes Gourmet Cookbook Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Greek Burgers Categories: Diabetic, Main dish, Meats, Sandwiches, Low-fat/cal Yield: 4 servings 1 lb Extra-lean ground beef; 1 md Size plum tomato; 1 cl Garlic; minced 2 tb Flat-leaf parsley; minced 2 tb Fresh lemon juice; 4 6" whole-wheat pita pocket; 1 ts Dried oregano leaves; -breads; 1/4 ts Ground cumin; Romaine lettuce lea; 1/4 ts Ground pepper; 1 sm Red onion; Mix ground beef, garlic; lemon juice, oregano leaves; cumin, pepper, plum tomato, and parsley. Form into 4 patties about 3/4" thick. Grill or broil, 4" from souce of heat, ofr 3 minutes, for 3 minutes on each side for medium-rare. Cut the top thrie off each of four 6" whole-wheat pita pocket breads. Turn the cut-off piece round side down; tuck inside to pocket bread to reinforce bottom. Place a grilled burger in each pocket bread along with a romaine lettuce leaf and paper-thin slices from 1 sm red onion. Pass 1/4 cup Cilantro Chutney (page 218) to spoon into burgers. Note: These hamburgers could be made with lean ground lamb. The exchanges would stay the same, but lamb add 17 calories and 2 grams of fat (mostly saturated fat) per serving Joslin Food Exchanges per serving: 3 MEDIUM/FAT MEAT EXCHANGES + 2 BREAD/ STARCH EXCHANGES CAL: 346 PRO: 27; CAR: 26g; FAT: 15g;(CALORIES FROM FAT 39%) FIR: 2g; CHO: 54mg; SODIUM: 285mg; POTASSIUM: 441mg; Source: The Joslin Diabetes Groumet Cookbook Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Maui Burgers Categories: Diabetic, Main dish, Meats, Sandwiches Yield: 4 servings 1 lb Extra-lean ground beef; 4 sl Fresh Pineapple; or 1 cl Garlic; minced -Canned water-packed 2 Scallions; minced -Unsweetened pineapple 1 ts Fresh ginger; minced 1 ts Worcestershire sauce; 1 tb Low-sodium soy sauce; 4 sl 1 oz french bread Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick. Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 ts Worcestshire sauce. Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple). Serve each patty open-face ib a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tb minced green bell pepper. Joslin Food Exchange per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 1/2 BREAD/STARCH EXHANGES CAL: 282; PRO: 20g; CAR: 23g; FAT: 13g(CAL: FROM FAT 41%) FIB: TRACE CHO: 53mg; SODIUM: 401mg: POTASSIUM: 307mg; Souce: Joslin Diabetes Gourmet Cookbook Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Reuben Burgers Categories: Diabetic, Main dish, Sandwiches, Meats Yield: 4 servings 1 lb Extra-lean ground beef; 4 sl Low-fat Swiss cheese; 1 sm Onion; minced 4 sl Rye bread; 1/2 ts Ground pepper; freshly 4 tb Russian Dressing; 4 tb To 8 tb sauerkraut; drained Mix beef, onion, and ground pepper together and form 4 patties of equal size about 3/4" thick. Grill or broil, 4" from souce of heat, for 3 minutes on each side for medium-rear. Place 1 to 2 tb on the center of each patty and top with one 1 oz slice of low-fat Swiss cheese. Grill for 1 to 2 minutes, until the cheese melts. Serve each patty open-face on a slice of toasted or grilled light rye bread. Tope with each serving with 1 tb Russian Dressing. Joslin Exchange per serving: 3 MEDIUM-FAT EXCHANGES + 1 BREAD/STARCH EXCHANGE CAL: 348; PRO: 28g; CAR: 18g;(CALORIES FROM FAT, 46%); FIB: 1g CHO: 72mg; SODIUM: 460mg* POTOSSIUM: 387mg; Souce: Joslin Diabetes Gourmet Cookbook Brought to you and yours via Nancy O'Brion and her Meal-Master *Not recommended for low-sodium diets unless raw shredded cabbage is substituted for the sauerkraut. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Argentine Corn Chicken Categories: Diabetic, Poultry, Main dish Yield: 4 servings 1 Broilier-fryer chicken; 2 Tomatoes; -(about 2 1/2 lbs) cut-up 1 Bay leaf; Pepper to taste; 1/4 ts Leaf marjoram; 1 tb Virgin olive oil; 1 c Frozen whole-kernel corn; 2 cl Garlic; minced -thawed Renove skin from chicken. Season with salt and pepper. In a large non-stick pan skillet, heat oil and cook chicken until tender, turning. 15 to 20 minutes. Remove from skillet and keep warn. Saute onion and garlic in skillet. Add tomatoes, bay leaf and narhiran; simmer 10 minutes. Add corn and chicken; heat through, mix well with the sauce. Serve this dish with "Bell Pepper Salad" (also in this file) Food Exchange per serving: 3 LOW/FAT MEAT EXCHANGES + 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE CAL: 246; CHO: 75mg; CAR: 18g; PRO: 27g SOD: 138mg; FAT: 10g; Souce: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Herberd Chicken Categories: Diabetic, Poultry, Main dish Yield: 4 servings 1 lb Chicken breast; boneless & 1/4 c Lemon juice; -skinned 2 ts Leaf tarragon; dried 2 ts Virgin olive oil; 2 ts Leaf basil; dried 6 tb Dry white wine; 1/2 ts Hot red pepper flakes; Preheat the oven to 350 degrees. Trim any fat from chicken breast and pound lightly between two sheets of waxed paper to flatten. Coat with olive oil and place in a baking dish. Add wine, lemon juice, herbs and and pepper flakes, turning chicken to coat both sides. Cover dish with foil. Bake 25 to 30 munutes, until chicken cooked through. Serve with Quinoa and Spaghetti Squash (Also in this file) Food Exchange per serving: 4 LOW/FAT MEAT EXCHANGES CAL: 177 CHO: 72mg; CAR: 1g; PRO: 27g; SODIUM: 68mg; FAT: 5g; Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Rosemary Categories: Diabetic, Main dish, Poultry Yield: 4 servings 1 Broiler-fryer chicken; 1 ts Dried Rosemary; Salt and Pepper to taste; 1/4 c Dry white wine; 4 cl Garlic; 1/4 c Chicken broth; Preheat broiler. Remove skin from chicken. Season chicken with salt and pepper. Place in a broiler pan. Broil 5 minutes on each side until lightly browned; remove from broiler. Place chicken, garlic, rosemary, wine and broth in a large saucepan. Cook and cook over medium heat about 30 minutes or until tender, turning once. Guests invariably like the taste and look of this menu so it is at the top of my list for enertaining. Serve with "Parsley Potatoes", "Carrots and Zucchini Juliene" and a salad (Both will be this file) Food Exchange per serving: 3 LOW/FAT MEAT EXCHANGES CAL: 176 CHO: 75mg; CAR: 1g; PRO: 25g; SOD: 130mg; FAT: 6g; Souce: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Salad Categories: Diabetic, Poultry, Main dish Yield: 4 servings 12 oz Poached Chicken; 1 ts Caper juice; 4 Green onions; Pepper to taste; 1 tb Dried Leaf basil; 1 bn Watercress; 1 c Plain low-fat yogurt; 4 lg Romaine lettuce leaves 2 ts Tomato paste; Pita Bread; 1 ts Capers; + Tomatoe; Cut chicken diagonally slices, or in chunks. Place in a medium-size bowl; add green onions and basil. In another bowl, mix together; season with pepper. Trim tough sten from watercress. Chop 1/4 of the bunch and mix with chicken and yogurt sauce. Serve over romaine leaves and garnixh with remaining watercress. Serve with pita bread toasts and tomato slices. Food Exchange per serving: 3 LOW/FAT MEAT EXCHANGES + 1/2 MILK EXCHANGE CAL: 175; CHO: 73gm; CAR: 5g; PRO: 30g; SOD: 148gm; FAT: 3g; Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chili Chicken Categories: Diabetic, Poultry, Main dish, Vegetables, Chili Yield: 4 servings 1 tb Virgin Olive oil; 1 ts Dried hot pepper flakes; 2 cl Garlic; minced 12 oz Chicken breasts; skinned 3 Bell peppers; red green; -And boneless -yellow cut into strips; 3 tb Fresh lemon juice; 2 md Onions, sliced 1/4 ts Salt; 1 ts Cumin; ground 1/2 ts Black pepper; 1 1/2 ts Leaf oregano; 2 tb Fresh parsley; chopped 2 ts Fresh hot chili pepper or In a large non-stick skillet, heat oil, add garlic and cook 1 munute. Add bell strips, sliced onion, cumin, oregano, and chile. Mix, cover, and cook over medium heat 10 minutes. Slice chicken in 1/2" strips and sprinkle with lemon juice. Add vegetables; stir. Cook, covered, medium heat 10 minutes more. Stirring occasionally. Add salt and pepper and garnish with parsley. Serve with "Hash Browns Potatoes" Food Exchange per serving: 3 LOW/FAT MEAT ECHANGES + 1 VEGETABLE EXCHANGE CAL: 174 CHO: 60mg; CAR: 6g; PRO: 23g; SOD: 168mg; FAT: 6g; Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chinese Chicken Categories: Diabetic, Main dish, Kids Yield: 4 servings 12 oz Chicken breasts; skinned & -cut in 1" pieces -boneless 2 tb Low-sodium soy sauce 1 tb Vegetable Oil; 3 tb Dry sherry; 1 c Broccoli flowerettes; 1 ts Gingerroot 1 c Caulifowerets; 1 ts Arrowroot dissolved in + 1/2 lb Mushrooms; sliced 2 tb Water 4 Green onion; 1/4 ts Sesame oil; Trim any fat from chicken and thinly slice diagonally. In a large non-stick or wok, heat oil and stir-fry chicken 3 or 4 minutes or until cooked through. Remove with a slottled spoon and keep warm. Add broccoli and cauliflower, stir fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through. Ease of preparation and colorul presentation make this dish another favorite for entertaining. Serve with "Orange Rice" (Also in this file) Food Exchange per serving: 3 1/2 LOW/FAT MEAT EXCHANGES + 2 VEGETABLES EXCHANGES CAL: 256; CHO: 72mg; CAR: 9g; PRO: 30g; SOD: 385mg; FAT: 10g; Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Orange Rice Categories: Diabetic, Rice, Side dishes, Vegetarian Yield: 4 servings 1 c Brown basmati rise; 6 Whole cloves; 1 c To 1 1/2 cs water; 1/4 ts Ground ginger; 2/3 c Orange juice; 1 tb Golden raisins; 1 Cinnamon stick; Soak rice for 30 minutes to 2 hours before cooking; drain. In a medium-size saucepan, combine remaining ingredients. Bring to a boil; reduce heat. Add drained rice. Cook, partially covered, until liquid is absorbed about 15 minutes. Remover cloves abd cinnamon stick. Fluff with a fork and serve. Food Exchange per serving: 1 STRACH/BREAD EXCHANGE + 1 FRUIT EXCHANGE CAL: 158 CHO: Og; CAR: 35g; PRO: 3g; SOD: 3mg; FAT: 1g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Curried Rice Categories: Diabetic, Rice, Side dishes, Vegetarian, Curries Yield: 6 servings 2 c Chicken Broth; 1 ts To 1 1/2 curry powder; 1 c Brown Basmati rice; well 1 tb Raisins -rinsed 1/2 c Green peas; thawed if frozen 2 ts Virgin olive oil; 6 Hazelnuts; chopped 1 sm Onion; chopped In mediun-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary. Meanwhile, heat oil in a nonstick skillet and saute onion softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Granish with nuts. Makes 2 1/2 to 3 cups or 6 servings. Food Exchange per serving: 1 1/2 STARCH/BREAD EXCHANGES + 1/2 FAT EXCHANGE CAL: 128; CHO: 0mg; CAR: 23g; PRO: 3g; SOD: 13g; FAT: 3g Source: Lighty and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hash Brown Potatoes Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 4 md Size red or baking potatoes; -diced -about 1 lb; 1/4 ts Salt; 2 ts Virgin olive oil Black pepper to salt; 1 md Size green bell peppers; 2 tb Chopped chives; Scrub potatoes well and cut into 1/3" cubes. In a large non-stick, heat oil. Stir in potatoes, bell pepper, salt and black pepper. Cover and cook over medium heat, stirring occasionally, until potatoes are cooked thorugh and crisp, 20 to 25 minutes. Stir in chives. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE; CAL: 68; CHO: 0mg; CAR: 11g; PRO: 1g; SOD: 115mg; FAT: 2g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bell Pepper Salad Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 md Sized red bell pepper; 1/2 c Creamy garlic dressing 1 md Sized green bell pepper; 1/4 ts Black pepper; 1 md Sized yellow bell pepper; 2 ts Capers; rinsed, drained Preheat broiler. Place bell peppers under broiler and lightly char, turning to grill all sides. Remove from broiler to a paper bag. Close bag and set aside. When peppers cool, peel, core, seed and cut into strips. Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them. Sprinkle with black pepper. Garnish with capers and serve warm or chilled. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 30; CHO: 0mg; CAR: 6g; PRO: 2g; SOD: 67mg; FAT: 0g Source: Light and Easy Diabetes Cusisine by Betty Marks Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Minted Tomato Saute Categories: Diabetic, Sauces, Vegetables Yield: 4 servings 24 Cherry tomatoes; 1 tb Dried leat mint OR; 1 tb Olive oil; 3 tb Chopped fresh Mint; Trim stems from tomatoes and rince. In a large, non-stick skillet, heat oil. Cook tomatoes 3 minutes, stirring. Add mint and stir to mix Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CAL: 47; CHO: 0mg; CAR: 4g; PRO: 1g; SOD: 8mg; FAT: 4g; Souce: Light and Easy Diabetes Cuisine by Betty Marks Brought by you and yours Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Orzo & Pignoli(Pasta & Pine Nuts) Categories: Diabetic, Pasta Yield: 6 servings 8 oz Orzo or other sm pasta; 1 tb Dried leaf basil; -such as mini shells Salt to taste; 1 tb Virgin olive oil; Pepper to taste; 3 tb Pine nuts; pignoli Bring a large kettle of water to a boil and cook orzo until al dente; 3 minutes. Drain in a colander. Meanwhile, in a small, non-stick skillet, heat oil and stir in pine nuts. Cook until golden, about 5 minutes. Add basil. Toss with orzo, season with salt and pepper to taste. Heat through and serve. Food Exchange per serving: 2 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE CAL: 183; CHO: 2mg; CAR: 29g; PRO: 6g; SOD: 49mg; FAT: 5g; Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Quinoa Categories: Diabetic, Vegetarian, Nuts/grains Yield: 4 servings 2 ts Virgin olive oil; 1 c Quinoa;* 2 lg Garlic cloves; crushed 2 c Chicken Broth; * Rinse the quinoa well before cooking to remove its slightly bitter taste. In a large non-stick skillit, heat oil and cook garlic 2 minutes. Rinse quinoa in a strainer and remove any debris. Add to skill and brown 2 minutes. Add broth and bring to boil. Reduce heat, cover and simmer about 20 minutes. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE CAL: 97; CHO: 0mg; CAR: 17g; PRO: 4g; SOD: 21mg; FAT: 3g Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black Forest Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 54 servings 16 oz Sour cherries; pitted 2 tb SUGAR REPLACEMENT; 8 oz No-sugar chocolate cake mix; Drain cherries very well. Combine cake mix, cherries and sugar replacement in mixing bowl. Stir to blend thoroughtly. Spread batter in well-greased 9-inch pan. Bake at 375 degrees for 20-25 minutes. Cut into 1 X 1 1/2 bars. Food Exhancge per serving: 1/4 STARCH/BREAD EXCHANGE Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Chiefs Categories: Diabetic, Cooky/bars Yield: 77 servings 2 Eggs; 2 oz Baking chocolate; melted 1/2 c Granulated sugar replacement ds Salt; 1 ts Vanilla extract; 1 c Cake flour; 1/4 c Slim milk; 1/3 c Hazelnuts; coarsly chopped Beat eggs until thick and lemon-colored. Gradually add sugar replacement. Beat in vanilla extract and skin milk. Add the melted chocolate, salt, and hazelnuts. Spread in well-greased, paperlined 11 x 17-in. pan. Bake at 350 degrees for 25 to 30 miuntes. Remove from pan and cut into 1in squares. Food Exchange per serving: 2 squares: 1/2 STARCH/BREAD EXHANGE + 1 FAT EXCHANGE CALORIES; 2 SQUARES: 29(SAY WHAT) Source: The Chocolate Diabetes Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Parsley Potatoes Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 8 sm Very new Potatoes; 1/4 c Fresh parsley; chopped 1 tb Whipped butter; Salt and pepper to taste; Pare a ring of skin from center of each potato. Place on a steamer rack over boiling water, cover, and steam 15 to 20 minutes, until potatoes are tender. Drain. Place butter and parsley in a serving bowl; add potatoes. Serson with salt and pepper, toss and serve. Food Exchange per serving: 1 STARCH/BREAD EXCHAGE + 1/2 FAT EXCHANGE CAL: 106; CHO: 6mg; CAR: 19g; SOD: 83mg; FAT: 2g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot & Zucchini Julienne Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1/2 lb Carrots; 2 tb Fresh Lemon Juice; 1/2 lb Zucchini; Salt and pepper to taste; 1 tb Betty's Butter 1 tb Poppy seeds; Cut carrots and zucchini into 1/8" thick julienne strips. Place a steamer basket over boiling water and cook carrots, covered, until crisp-tender 3 minutes. Remove to a bowl and keep warm. Steam zucchini, covered, until crisp-tender 1 minute and add carrots. Heat butter, lemon juice, salt and pepper; stir into vegetables. Sprinkle with poppy seeds and serve. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CAL: 47; CHO: 3mg; CAR: 6g; PRO: 2g; SOD: 108mg; FAT: 3g; Source: Lightly and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Betty's Butter & Herb Butter Categories: Diabetic, Spreads Yield: 32 servings MMMMM-----------------------BETTY'S BUTTER---------------------------- 1 c Whipped butter; softened -seed, corn, vegetable, 1 c Polyunsaturated oil; such -walnut or a combination -as safflower, sunflower MMMMM------------------------HERB BUTTER----------------------------- Blend with dill,mustard, -combine -garlic, gingerroot, chives 1 tb Butter WITH -or other herbs 1 tb Oil, melt in a saucepan For a small amount, just Place ingredients in a blender or a food processor fitted with the metal blade. Process unitl mixed. Place in a plastic container; store in freezer. Makes 2 cups. Food Exchange per serving: 1 FAT EXCHANGE CAL: 34; CHO: 0g; PRO: 0g; SOD: 14mg; FAT: 4g; Source: Light and Easy Diabetes Cuisine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spaghetti Squash Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 md Sized spaghetti squash; Pepper to taste; About 1 1/2 lbs.) Cut squash in half legthwise. In a kettle or boiling water, cook squash 30 minutes or until squash will separate in strands when probed with a fork. Remove when tender and discard seeds. With fork, scarpe out pulp into a serving dish and sprinkle with pepper. Food Exchange per serving: 1 VEGETABLE EXHANGE CAL: 23; CHO: 0mg; CAR: 5g; PRO: 1g; SOD: 1mg; FAT: 0g; Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Beef Chop Suey Categories: Diabetic, Meats, Main dish Yield: 4 servings 1 lb Beef round steak; -diagonally 1 tb Vegetable oil; 2 md Size onions; sliced 1 ts Sesame oil; 1 c Chicken broth; 1 tb Low-sodium soy sauce; 2 c Bean sprouts; rinsed 3 Celery stalk; thinly sliced Trim any fat from steak and dice. In a large non-stick skillet or wok, heat oils and stir-fry meat over high heat 1 minute. Stir in soy sauce. Remove meat with a slotted spoon and keep warm. Add celery, onions and broth to the skillet. Bring to a boil, reduce heat and cook 5 minutes. Add bean sprouts. Cook 3 minutes more, then return meat and stir to heat. Serve with Confitti Rice and Sesame Spinach Salad. Food Exchange per serving: 3 MEAT EXCHANGE + 2 VEGETABLES EXCHANGE CAL: 243; CHO: 64mg; CAR: 9g; PRO: 28g; SOD: 200mg; FAT: 11g Souce: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Confetti Rice Categories: Diabetic, Rice, Side dishes, Cheese Yield: 6 servings 1 tb Virgin olive oil; 1/8 ts Pepper; 1 sm Onion; chopped 2 c Chicken broth Or; 3/4 c Brown basmati rice; Vegetable stock; -soaked 2 hours 1/2 c Dice red bell pepper; 1/4 c Dry white wine; 2 tb Grated Parmesan cheese; 1/4 ts Dried leaf thyme; crushed In a medium-size non-stick saucepan, heat oil, heat oil and saute onion until softened. Rinse and drain rice. Add to saucepan and brown. Add wine, thyme, pepper and broth, bring to a boil. Reduce heat, cover and simmer 15 to 20 minutes until rice. Add peas and bell pepper. Cook, stirring occasionally, until all liquid is absorbed, about 5 minutes. Garnish with cheese and serve. Food Exchange per serving: 2 STARCH/BREAD EXCHANGES + 1/2 FAT EXCHANGE CAL: 192; CHO: 1mg; CAR: 34g; PRO: 5g; SOD: 59mg; FAT: 3g; Souce: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Seasame Spinach Salad Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian Yield: 4 servings 1 lb Spinach; fresh 1 tb Walnut oil; 1 c Mushrooms; sliced 1 tb Sesame oil; 1 tb Low-sodium soy sauce; 1 tb Toasted Sesame seeds; 1 tb Water Wash spinach thoroughly and trim off tough stems. Spin or pat dry. Mix remaining ingredients together and toss with spinch. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 71; CHO: Omg; CAR: 5g; PRO: 3g; SOD: 217mg; FAT: 5g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Tarragon Categories: Diabetic, Poultry, Main dish Yield: 4 servings 1 lb Chicken breast; boneless Juice of 1 lemon -skinned 1 ts Sesame oil; 2 tb Low-sodium soy sauce; 2 cl Garlic; minced 2 tb Water 2 ts Dried leaf tarragon; Trim any fat from chicken; cut into cubes or thin slices. In a medium-size bowl combine soy sauce, water, lemon juice and chicken; marinate 15 minutes. In a non-stick pan or wok, heat oil and cook garlic 1 minute. Add chicken and stir-fry until cooked on all sides. Sprinkle in tarragon and pepper; stir to combine. Serve with "Orzo and Pignoli" and "Minted Tomato Saute". Food Exchange per serving: 4 LOW-FAT MEAT EXCHANGE; CAL: 164; CHO: 72mg; CAR: 72g; PRO: 27g; SOD: 368mg; FAT: 4g; Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Grilled Mustard Turkey Categories: Diabetic, Poultry, Main dish, Bbq/grill Yield: 4 servings 1 lb Turkey breast cutlet; 1 ts Fresh lemon juice; -1/4 thick Pepper to taste; 2 tb Dijon-style mustard; Paprika; 1 tb No-cholesterol, reduced- 2 tb Chopped fresh parsley; -calorie mayonnaise Preheat broiler. Coat broiler pan with non-stick cooking spray. Rince turkey and pat dry. Mix together mustard, mayonnaise and lemon juice in a small bowl. Coat one side of the turkey with half of mustard mixture. Broil about 4 inches from heat source 5 minutes. Turn and coat other side of turkey with mustard mixture and sprinkle with pepper and paprika. Broil 1 minute or until top is browned. Garnish with chopped parsley. Serve with Rutabaga Puree(I think I'll pass this one up) and a Salad. Food Exchange per serving: 3 LOW/FAT MEAT EXCHANGES CAL: 150; CHO: 74mg; CAR: 2g; PRO: 26g; SOD: 193; FAT: 3g; Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rutabaga Puree Categories: Diabetic, Side dishes Yield: 6 servings 1 Rutabaga about (1 lb) OR; 1/4 ts Red (cayenne) pepper; 1 lb Turnips; 1/2 c Non-fat dry milk powder; 1 md Size orange sweet potato; 3 tb Fresh parsley; chopped Peel and dice rutabaga and sweet potato; place in a saucepan. Cover with water and bring to a boil. Cover ans simmer, until tender. Drain, reserving in little of water. Place vegetables in a blender or food processor fitted with the metal blade and process to a puree. Add cayenne, nutmeg and dry milk; process to blend. Rewarm in saucepan w some of reserved water if necessary. Garnish with parsley and serve. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 STARCH/BREAD EXCHANGE CAL: 55 CHO: 16mg; CAR: 12g; PRO: 2g; SOD: 32mg; FAT: 0g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Asparagus and Pimento Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 lb To 1 1/4 lb fresh Asparapus; 1/4 c Diced pimento; 1 c Water 1 tb Toasted pine nuts; 2 tb Fresh lime juice; Rinse asparagus and snap off tough ends. In a large skillet, bring to a boil and add asparagus. Cover and steam asparagus until bright green, 2 to 3 minutes. Remove from heat, drain and arrange on a platter. Sprinkle with lime juice; garnish with pimento and pine nuts. Serve warm or chilled. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 37; CHO: 0g; CAR: 7g; PRO: 3g; SOD: 6g; FAT: 2g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bean Sprouts & Green Onions Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 2 ts Walnut oil; 1 tb Low-sodium soy sauce; 1 lb Bean sprouts; 1 tb Fresh parsley; chopped 6 Green onion; chopped 1 tb Sunflower seeds; In a wok or a large, non-stick skillet, heat oil. Rinse bean sprout under cold water. Saute green onions about 3 minutes; stir in sprouts to heat through. Toss with soy sauce. Garnish with parsley and sunflower seeds. Food Exchange per serving 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 55 CHO: 0mg; CAR: 5g; PRO: 2g; SOD: 154mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bok Choy Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 lb Bok Choy; (Chinese celery) 1/4 ts Crystaline fructose; 1 ts Virgin olive oil; 1 ts Low-sodium soy sauce; 1 cl Garlic; mince 1 ts Sesame oil; Rince bok choy in cold water. Cut stalks diagonally in 1" pieces and leaves into thin shreds. In a large non-stick skillet, heat oil. Add the stems first and saute, tossing, about 2 minutes. Then add garlic, leaves, fructose, soy sauce and sesame oil, and continue cooking over high heat 2 minutes more. Food Exchanges per serving: 1 VEGETABLES EXCHANGE + 1/2 FAT EXCHANGE; CAL: 40; CHO: 0mg; CAR: 1g; PRO: 1g; SOD: 59mg; FAT: 2g; Source: The Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Broccoli & Pine Nuts Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 2 lb Fresh broccoli; 3 tb Fresh lime juice; 1 tb Betty's Butter 1/4 c Toasted pine nuts(pignoli) Trim off fresh stems and cut broccoli into flowerets about 3" long. Steam over boiling water until crisp-tender, about 2 minutes. Drain and let dry on paper towels. In a non-stick skillet and stir-fry 3 minutes. Just before serving, toss pine nuts. Food Servings per serving: 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXGHANGE CAL: 106; CHO: 6mg; CAR: 6g; PRO: 4g; SOD: 33mg; FAT: 8g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Nutty Brussels Sprouts Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 lb Brussels sprouts -toasted 1 ts Vigin olive oil; 1/8 ts Ground cardamom; 8 Toasted hazelnut or almonds; Wash Brussels sprouts and trim off bottoms of stems and loose leaves. Steam sprouts over boiling water until tender, 7 to 10 minutes. Romove sprouts to a serving bowl and stir in olive oil, nuts and cardamon. Food Exchange per serving: 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE CAL: 62; CHO: 0mg; CAR: 9.1g; PRO: 3g; SOD: 22mg; FAT: 3g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Buttercup Squash Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 2 md Size buttercup squash; Pepper to taste Ground mase to taste; Trim stems off squash and cut eash in quarters using a cleaver or large chef's knife to cut, hitting back of knife with a mallet to force it through squash, if necasary. Scrape away seeds. In a large kettle, bring 2 quarts of water to boil. Add squash sections and cook until tender, 10 to 15 minutes. Remove from water, sprinkle with a little mace and pepper. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE CAL: 40; CHO: 0mg; PRO: 1g; SOD: 2mg; FAT: 0g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Steamed Cabbage Categories: Diabetic, Vegetables, Side dishes, Rice, Vegetarian Yield: 4 servings 1 Nape or green cabbage; 1/4 ts Salt; -about 1 1/2 lbs., I often Black pepper; to taste - mix red and green together 1/4 c Water 1/4 c Apple cider vinegar; 1 Red bell pepper, dices 1 1/2 ts Crystalline fructose; -(if red price high, I use 1/2 ts Hot pepper flakes; -green) 2 ts Caraway seeds; Core cabbage and slice thinly. In a small saucepan, mix vinegar, fructose, pepper flakes, caraway seeds. Cook about 4 minutes and remove from heat. Meanwhile, fill a large kettle with about 1" of water and bring to a boil. Place cabbage slices and bell pepper in a steamer basket and place over water. Steam, covered, 3 minutes. Remove to a serving bowl. Pour sauce through strainer over cabbage and toss well. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 27; CHO: 0g CAR: 7g, PRO: 1g; SOD: 124mg; FAT: 0Gg; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal Master Bert is my cabbage expert, and says this very good. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot Curry Categories: Diabetic, Vegetables, Side dishes, Curries Yield: 1 servings 1 lb Fresh carrots; cut in 1/2" 1 ts Curry powder; -slices 2 ts Walnut oil; 1 1/2 ts Crystakube froctose; 2 tb Raisins; 1 ts Dijon-style mustard; 2 tb Chopped fresh parsley; In a large saucepan, bring 1" of water to a boil. Place carrots in a vetgetable steamer over boiling water and cover tightly. Steam 20 minutes and remove from heat. Meanwhile, in a small bowl, mix together fructose, lime, or lemon juice, mustard and curry powder. Heat walnut oil in a large skillet, then add carrots and raisins. Toss 2 minutes. Pour the sauce over the carrots and cook, stirring to blend, 2 minutes more. Sprinkle with parsley. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FRUIT EXCHANGE + 1/2 FAT EXCHANGE CAL: 76; CHO: 0mg; CAR: 13g; PRO: 1g; SOD: 68mg; FAT: 3g: Source: Light & Easy Diebetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gingered Carrots Categories: Diabetic, Vegetables, Side dishes Yield: 1 servings 3/4 lb Fresh carrots; 1/2 ts Ground ginger; 1/2 c Chicken broth 1 tb Fresh parsley; chopped Dash onion powder; 1 tb Whipped butter; 2 tb Fresh lemon juice; Cut carrots in matchstick slices or thin rounds. Place in a saucepan with broth and onion powder. Cook 15 minutes or until tender. Drain, add remaining ingredients and toss lightly. Food Exchange per serving: 2 VEGETABLE EXCHANGES CAL: 56; CHO: 0mg; CAR: 13g; PRO: 1g; SOD: 68mg; FAT: 3g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Garlic Cauliflower Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 sm Cauliflower; 1 tb Toasted Sesame Seeds; 1 tb Virgin olive oil; Dash paprika; 2 lg Cloves garlic; minced Pepper to taste; In a large kettle, bring 2 quarts of water to a boil. Trim cauliflower and break into flowerets. Drop into boiling water and cook about 2 minutes. Drain in a colander. In a large, non-stick skillets, heat oil and brown garlic. Add cauliflower and sesame seeds and stir-fry 1 minute. Dust with paprika and pepper before serving. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 76; CHO: 0mg; CAR: 6g; PRO: 3g; SOD: 9mg; FAT: 5g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yous via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chile Corn & Peppers Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 ts Vegetable oil; 1 sm Green bell pepper; diced 1/2 c Onion; chopped 1/2 ts Hot dried chile pepper; 2 c Whole-kernel corn OR; 1/4 c Tarragon vinegar OR; 1 pk (10 oz)whole-kernel; thawed 1/4 c White wine vinegar; 1 sm Red bell pepper; diced In a large, non-stick skillet, heat oil and cook onion until transluent. Place vegetables in skillet and stir-fry skillet and stir-fry 2 minutes. Stir in chile pepper and vinger, cooking just long enough to warm through. Food Exchange per serving: 1 STRACH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE CAL: 96; CHO: 0mg; CAR: 21g; PRO: 3g; SOD: 6mg; FAT: 2g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Popeye Pie Categories: Diabetic, Vegetables, Cheese, Low-fat/cal Yield: 6 servings 10 oz Fresh spinach;or 12 oz froz 1/4 c Onion; chopped 2 Eggs; well beaten 2 tb Parmesan cheese; grated 1 c 2% milk; 1/2 ts Salt; 1/3 c Celery; chopped 1/2 ts Nutmeg; Wash fresh spinach and discard stems. Steam in a covered saucepan over low heat until the leaves are wilted. Drain in a colander or sieve, press out liquid and chop spinach. (OR Thaw frozen chopped spinach and press out liquid.) Mix remaining ingredients together, then fold in spinach. Pour mixture into a well greased 9 inch pie plate. Bake at 375 F for 45 minutes or until a knife inserted in the middle comes out clean. Cut into 6 wedges and serve warm. 1/6 recipe - 71 calories, 1 protein choice, 1/2 fruit & vegetable choice 5 grams carbohydrate, 6 grams protein, 3 grams fat Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier, Jan 1994 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pineapple Smoothie Categories: Diabetic, Beverages, Fruits Yield: 5 servings 20 oz Unsweetened pineapple chunks 2 ts Liquid sweetener 1 c Buttermilk Mint Leaves--Optional 2 ts Vanilla extract Drain pineapple, reserving 1/2 cup juice. Freeze pineapple chunks. Place juice, buttermilk, vanilla, sweetener and frozen pineapple into a blender container. Blend until smooth. Pour into glasses and garnish with mint if desired. DIABETIC EXCHANGES: One serving = 1/2 skim milk, 1/2 fruit; also, 74 calories, 52 mg sodium, 2mg cholesterol, 16gm carbohydrate, 2 gm protein and 1gm fat. Lifted from Aug/Sep 93 Taste of Home magazine MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sage Pot Roast Categories: Diabetic, Meats, Main dish, Crockpot Yield: 12 servings 1 Lean boneless beef chuck 1 c Low sodium beef broth (5 lb) roast 6 Red potatoes, cut in half 1 tb Cooking oil 4 Carrots, cut into 2" pieces 1 1/2 ts Rubbed dried sage 2 Onions, quartered 1/2 ts Salt substitute 5 ts Cornstarch 1/4 ts Pepper 1/4 c Water In a Dutch oven, brown roast on both sides in oil. Season with sage, salt and pepper. Add beef broth. Cover and bake at 325 degrees f for 2 1/2 hours. Add potatoes, carrots and onions. Cover and bake 1 hour longer or until meat is tender and vegetables are cooked. Remove roast and vegetables to a serving platter and keep warm. Combine cornstarch and water; stir into pan juices. Cook until thickened and bubbly. DIABETIC EXCHANGE: One serving equals 3 lean meat, 1 starch, 1 vegetable; also 301 calories, 59mg sodium, 82mg cholesterol, 16gm carbohydrate, 27 gm protein, 14 gm fat. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sage Dressing for Chicken Categories: Diabetic, Poultry, Dressings, Main dish Yield: 6 servings 2 c Unseasoned dry bread cubes 1 Egg( egg substitute) 1/2 c Chopped onion 1/2 c Low sodium chicken broth 1/2 c Chopped fresh parsley 1 Roasting chicken (3-4lb) 1 tb Rubbed dried sage Optional In a large bowl, combine bread cubes, onion, parsley, sage and the egg. Add enough broth until stuffing is moistened and holds together. Stuff loosely into chicken. Fasten with skewers to close. Place breast side up on a shallow rack in a roasting pan. Bake,uncovered, at 375 degrees F for 1 3/4 to 2 1/4 hours or until juices run clear. Baste several times with pan juices. DIABETIC EXCHANGE: One serving (with skin removed after baking) equals 4 lean meat, 2 starch, 1 vegetable; also 359 calories, 128mg sodium, 85mg cholesterol, 26gm carbohydrate, 42gm protein, 8gm fat. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot Raisin Salad Categories: Diabetic, Salads, Vegetarian, Fruits, Vegetables Yield: 4 servings 1 Pkg JELL-O orange gelatin; 1/2 c Cold orange juice; (sugar free); Ice cubes; 3/4 c Boiling water 1/2 c Shredded carrots; 2 tb Raisins; Completely dissolve gelatin in boiling water. Stir in raisins. Combine juice and enough ice cubes to measure 1 1/4 cups. Add to gelatin; stir until slightly thickened. remove any unmelted ice. Stir in carrots. Spoon into individual dishes or small serving bowl. Refrigerate until firm, about 2 hours. DIABETIC EXCHANGE (per serving): 1/2 fruit; also 40 calories'65mg sodium, 0mg cholesterol, 0gm fat, 8g carbohydrate, 2gm protein. Lifted from JELL-O Sugar free Cookbook MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemony Chicken Salad Categories: Diabetic, Salads, Poultry, Main dish Yield: 4 servings 1 cn Low-sodium chicken broth; 2 tb Lemon juice; (13 3/4 oz) 1/2 ts Dried tarragon leaves; 2 Pkg Jell-O Lemon gelatin; (crushed); (sugar free, 4 serving size) Dash of white pepper; 1 c Cold water; 1 1/2 c Cubed cooked chicken breast; 1 cn Crushed pineapple;,undrained 1/2 c Chopped parsley; (in unsweetened juice) 1/4 c Chopped red pepper; Bring chicken broth to a boil in small saucepan. Completely dissolve gelatin in boiling broth. Add water, pineapple, lemon juice, tarragon and white pepper. Refrigerate until slightly thickened. Stir in chicken, celery and red pepper. Spoon into 4 individual plastic containers or serving dishes. Refrigerate until firm, about 2 hours. DIABETIC EXCHANGE(per serving): 2 lean meat, 1 vegetable; also 160 calories, 45mg cholesterol, 450mg sodium, 3gm fat, 11g carbohydrate, 22g protein. Lifted from the JELL-O Sugar free cookbook MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spicy Collard Greens Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 lb Collard Greens; 1 tb Gingerroot; grated 2 c Vegetable Stock; 1 ts Jalapono pepper; chopped 3 To 4 leaves fresh Basil OR: 1/4 ts Seasame oil; 1/2 ts Dried leaf basil; Pepper to taste; 2 ts Virgin olive oil; 1 ts Sesame seeds; 3/4 c Onion; chopped Rinse greens well in tepid water and slice in thin strips. Place in a sausepan with the stock and basil, cover and cook about 30 minutes, until greens are tender. Heat oil in a non-stick skillet and saute onion and garlic; stir oil in a non-stick skillet and saute onion and garlic; stir in gingerroot and jalapeno pepper. Add collard and stir until liquid is neatly evaporated. Add sesame oil and pepper to taste; stir. Sprinkle with Sesame Seeds. Food Ecxchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CAL: CHO: 0mg; CAR: 7g; PR0: 2g; SOD: 28mg; FAT: 3g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Braised Endive Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1/2 lb Belgian endive; sliced in Pinch salt; -Rings Pepper to taste; 1 sm Red Delicious Apple, diced 1/2 c Water; 2 tb Fresh lemon Juice; 2 tb Apple cider vinegar; 2 ts Walnut oil; 1 tb Fresh parsley; chopped Place all ingredients except vinegar and parsley in a large skillet. Remove cover, cook 2 minutes more until water evaporates. Continue cooking over medium heat 5 minutes. Stir in vinegar. Garnish with parsley. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE CAL: 50; CHO: 0mg; CAR: 7g; PRO: 1g; SOD: 44mg; FAT: 3g; Source: Light & Easy Diabetic Cuisine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Walnut Barley Categories: Diabetic, Nuts/grains, Side dishes Yield: 6 servings 1 c Pearl Barley; -mixed almonds and hazelnuts 2 c Water Salt and pepper to taste 1 c Celery; 2 tb Minced fresh parsley; 1/2 c Walnut; chopped OR Rinse barley under warm running water. Let drain. In a medium-size saucepan, bring to a boil and gradually add barley. Cover and cook 20 to 25 minutes, Return barley to saucepan with celery, nut, salt and pepper; heat through. Garnish with parsley. Food Exchange per serving: 2 STRARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 187; CHO: 0mg; CAR: PRO: 5g; SOD: 59mg; FAT: 7g; SOURCE: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Buckwheat Groats Categories: Diabetic, Vegetables, Nuts/grains, Side dishes Yield: 4 servings 2 ts Safflower oil; 1 Egg white; 2 Shailots; chopped Pinch salt & pepper; 1 cl Garlic; minced 1 c Buckwheat groats;(kasha) 1 Celery stalk; sliced 2 c Chicken broth; 1/2 c Sliced mushrooms; 1 tb Pine nuts/sunflower seeds; In a non-stick saucepan, heat oil and add vegetables. Cook, stirring, over medium heat about 5 minutes. In a small bowl, beat egg white with salt and pepper. Stir into saucepan. Stir in groats, then add broth and bring to a boil. Reduce heat, cover and cook 10 minutes until tender. When liquid is absorbed, add pine nuts and fluff with a fork. Garnish with parsley. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE 1/2 FAT EXCHANGE CAL: 116; CHO: Omg; CAR: 18g; PRO: 3g; SOD: 64mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Raisin Bulgar Pilif Categories: Diabetic, Nuts/grains, Side dishes, Fruits Yield: 8 servings 1 1/3 c Bulgur; -might try 1/2 n 1/2 1 1/3 c Boiling water 1/4 ts Salt; 4 tb Golden or dark raisins; 1/4 ts Ground cumin; Place bulgur in a medium-size bowl and cover with boiling water. Add remaining ingredients and stir to combine. Let stand 30 minutes until water is absorbed. Fluff and serve warm. This was a serving for 4, but change it becauce I wanted to frezze some, but instead the grandchildren came and stayed for supper. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE CAL: 89; CHO: 0mg; CAR: 20g; PRO: 3g; SOD: 57mg; FAT: 0g; Source: Light & Easy Diabetes Cuinise by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tropical Bulgar Categories: Diabetic, Nuts/grains, Side dishes, Vegetables, Vegetarian Yield: 6 servings 3/4 c Bulgur; 1/4 ts Salt; 3/4 c Boiling water; ds Red (cayenne) pepper 1 tb Vegetable oil; 6 Green onions; chopped 4 tb Fresh lime juice; 1 sm Red bell pepper, chopped 1 1/2 ts Ground cumin; 2 tb Chopped fresh parsley; 1 ts Dried leaf oregano; 4 Romaine lettuce leaves; Place bulgar in a small bowl and cover with boiling water. Let it stand 30 minutes until all liquid absorbed. In a small bowl, mix oil, lime juice, cumin, oregano, salt and cayenne. Add to bulgur and mix with remaining ingredients except lettuce; fluff with a fork. Refrigerate until chilled. Serve on bed of lettuce leaves. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE CAL: 109; CHO: 0mg: CAR: 19g; PRO: 3g; SOD: 78mg; FAT: 3g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yous via Nancy O'Brion and Her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Basic White Sauce & Cheese Sauce Categories: Diabetic, Cheese, Sauces Yield: 4 servings MMMMM------------------------WHITE SAUCE----------------------------- 1 tb Betty's Butter; 1/8 ts Salt 1 tb Arrowroot; 1/8 ts White pepper 1 c Evaporated Milk; MMMMM------------------------CHEESE SAUCE----------------------------- 1/4 c Low-fat Cheese sauce -Shredded Heat butter in a small non-stick skillet, then in arrowroot. Gradually add milk, cook stirring until sauce thickens. Stir in salt & pepper. VARIATIONS: THICKER SAUCE...Add more butter and more arrowroot for each cup of milk. CHEESE SAUCE: Add 1/4 cup shredded low-fat cheese to hot sauce; cook, stirring, until melted. White Sauce Food Exchanges & Food Values: Food Exchange per serving: 1 MILK EXCHAGE + 1/2 FAT EXCAHNGE CAL: 108; CHO: 5mg; CAR: 9g; PRO: 137; SOD: 137mg; FAT: 3g; Cheese Sauce Food Exchanges & Food Values: Food Exchange per serving: 1 MILK EXCHANGE + 1/2 FAT EXCAHNGE CAL: 108 CHO: 11mg; CAR: 10g; PRO: 7g; SOD: 291; FAT: 5g; Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apple Sauce Wheat Germ Cake Categories: Diabetic, Cakes, Low-fat/cal Yield: 16 bars 2 c Flour; 1/4 ts Nutmeg; 2/3 c Sugar; 1 c Unsweetened apple sauce; 1/2 c Wheat germ; 1/2 c Raisins; 2 ts Baking powder; 1 tb Grated orange rind; 1/2 ts Baking soda; 1/2 c Unsweetened orange juice; 1 ts Salt; 1 Egg; 1 ts Cinnamon; 1 tb Vegetable oil; 1/4 ts Cloves; If wheat germ is not available, use bran or whole wheat flour. Sift dry ingredients together in a large mixing bowl. Stir in apple sauce, raisins and orange rind. Combine orange juice, egg and vegetable oil, add to batter, stirring just until moistened. Spoon into lightly oiled 8 inch square cake pan. Bake 50 minutes at 350F or until cake tests done. 16 pieces 2"x2" 1 serving contains 136 Calories 1 starchy foods choice 1 fruits & veg. choice 1 tbsp whipped cream contains 45 cal and is equal to 1 Fats & Oils choice. Source: Enjoy B.C. Fruit The Diabetic Way (BC is British Columbia, Canada) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cherry Crisp Categories: Diabetic, Desserts, Low-fat/cal Yield: 6 servings 16 oz (1)Cn red sour; TOPPING -pitted cherries; 1/2 c Quick-cooking rolled oats; 1 1/2 tb Cornstarch; 2 tb Chopped walnuts; 4 ts Sugar; 1 tb Margarine; melted 1/4 ts Almond extract; Drain cherries, reserving 3/4 cup juice. Combine small amount of juice, cornstarch, and sugar in saucepan. Stir in remaining juice. Cook over moderate heat, stirring constantly until thickened and clear. Remove from heat. Add cherries and extract. Spread in 8-inch pan. TOPPING: Preheat oven to 375 F. Mix oats and walnuts in small bowl. Add margarine; mix well with fork. Mixture will be crumbly. Sprinkle topping over cherries. Bake for 20 minutes or until topping is browned. Serve warm or chilled. 1/2 cup serving, 124 calories, 1/2 starch, 1 fruit, 1/2 fat exchange 2.2 gm protein, 4.1 gm fat, 21 gm carbohydrate, 29 mg sodium, 154.8 mg potassium, 1.5 gm fiber, 0 chol. Source: Am. Diabetes Association, Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Banana Tea Loaf Categories: Diabetic, Breads/bm Yield: 18 servings 2 Bananas; ripe, mashed 2 ts Baking powder; 1/2 c Canola oil like Crisco; 1/4 ts Baking soda; 2 lg Eggs; 1/2 ts Orange peel; 2 tb Frozen orange/pineapp. conc. Cooking spray; 1 3/4 c Flour; Adapted from The Joslin Diabetes Gourmet Cookbook, 1993 which used 1 large egg white plus 6 tbsp. egg substitute, 1/8 tsp almond extract, orange juice concentrate, 2 cups unbleached flour and no orange peel. Original nutritional info. 1/18 recipe = 1 bread, 1 fat Joslin Exchanges 122 calories, 2 grams protein, 14 grams carbohydrate, 6 grams fat (44% of calories), trace cholesterol, 61 mg sodium, 105 mg potassium. Preheat oven to 350 F. Line a 9 by 5 inch loaf pan with waxed paper and spray with cooking spray. In a large bowl, combine bananas, oil, beaten egg, juice concentrate and orange peel. Stir dry ingredients together and then stir them into banana mixture until just blended. Spread the batter in the pan and bake for 45 minutes or until the top is lightly browned. Cool in a pan for 5 minutes, then transfer to a wire rack. Slice the first sample while the loaf is still warm. Comment in the original recipe states that the well-wrapped loaf keeps in the refrigerator and freezes well. Slice is smaller than a slice of regular bread (about half size). Tested with changes noted by Elizabeth Rodier, Jan 1994. To cut down on cholesterol use 1 whole egg and 2 whites, or home made egg substitute. When comparing bread recipes, consider serving size as well as calories. Does the serving taste good alone or would I add 1 tsp margarine (1 fat)? 1 tb peanut butter would add 1 fat exchange + 1 meat or 95 calories, 3 grams carb. 4 grams protein, 8.2 grams fat, 98 mg sodium 1 tb regular strawberry jam made of equal parts fruit and sugar would add 54 calories, 14 grams carbohydrate or 1 fruit exchange MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low-Calorie Apple Dressing Categories: Diabetic, Dressings, Low-fat/cal Yield: 2 servings 1 Apple; chopped 1/2 ts Ground sage; 1 Celery stalk; chopped 1/4 ts Dried thyme; 1 Green onion; minced Combine all ingredients in a bowl and toss. Spoon into a small baking dish. Cover with aluminum foil and bake in 325 F oven for about 30 minutes. Or use to stuff a Cornish hen. Double the recipe to use as a stuffing for a chicken. 1/2 recipe 58 calories, 1 fruit, 1 vegetable exchange 15 grams carbohydrate, 1 gram protein, 0 fat 15 mg sodium, 172 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Zucchini with Cheese Categories: Diabetic, Cheese, Casseroles, Vegetables Yield: 3 servings 2 md Zucchini; sliced very thin 1/8 ts Ground nutmeg; 1 Egg; 1 Green onion; sliced thin 1 ts Prepared mustard; 1/2 c Lowfat Swiss cheese; grated 1/8 ts Ground white pepper; Put the zucchini in a colander or on towels to drain off the moisture. Combine the remaining ingredients. Add the zucchini and mix well. Pour into a lightly oiled 2-quart casserole. Bake at 350 F for 40 to 45 minutes. 1/3 recipe - 72 calories, 1/2 med-fat meat exchange, 1 vegetable 3 grams carbohydrate, 5 grams protein, 5 grams fat 68 mg sodium, 128 mg potassium, 100 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sliced Beet Salad Categories: Diabetic, Vegetables, Salads, Vegetarian, Side dishes Yield: 2 servings 1 1/2 c Sliced canned / cooked beets 4 Whole allspice 1 Bay leaf 1 sm Grapefruit 4 Whole cloves 1 pk Equal sweetener (2 tsp) Drain the liquid from the canned beets, reserving 1/2 cup. (Use water with fresh beets.) Combine the 1/2 cup beet liquid, bay leaf, cloves and allspice in a small saucepan. Heat to boiling. Lower the heat and simmer for 5 minutes. Section the grapefruit. Remove the spices from the liquid and pour over the beet slices and grapefruit sections. Add the sweetener. Marinate for at least 1 hour before serving. Drain off the liquid before serving. 1/2 recipe - 86 calories, 1/2 fruit exchange, 2 vegetable exchanges 21 grams carbohydrate, 2 grams protein, 0 fat 302 mg sodium, 380 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bread Stuffing or Dressing Categories: Diabetic, Dressings, Breads/bm, Low-fat/cal Yield: 4 servings 4 c Dry bread cubes;(3 slices) 2 tb Parsley leaves;or 2 tsp dry 1 Onion; chopped 1 c Hot water or turkey broth; 1 Garlic clove;(1/2 tsp pwdr) 3/4 ts Ground sage; 1/4 ts Black pepper; 1/2 ts Dried thyme;or 1/4 tsp 1/4 ts Dried marjoram;(or oregano) 1/8 ts Basil;optional 1 c Celery;chopped (3 stalks) Combine all ingredients in a bowl, toss to mix well. Stuff into a 10-pound turkey or 4 cornish hens. 4-6 servings. 1/4 recipe 100 calories Carbohydrates 20 gram, Protein 5 g, Fat 2 g, Sodium 199 mg, Potassium 177, Cholesterol 0. 1 bread exchange, 1 vegetable exchange Am. Diabetes Assoc. Holiday Cookbook, shared on Cooking echo by Earl Shelsby Oct 93. Shared and tested by Elizabeth Rodier Oct 93. Good with fat-free gravy. Compare with Bread Stuffing from Betty Crocker made with margarine 410 calories per cup. ER's notes: may be covered and baked 30 min. in casserole 350- 375 F oven to avoid added fat. Cook the turkey with a chunk of raw onion in the cavity. Use only 1/2 cup liquid if you prefer a dry dressing. OR from The New Chatelaine Cookbook (Macmillan) ~ Whole lemons, orange or tangarines. Prick fruit skins several times ~ Whole garlic cloves, don't peel ~ Slices of fresh ginger root ~ Handfuls of fresh herbs - sage, rosemary or thyme OR 2 tbsp dry herbs ~ Fresh rosemary sprigs with orange wedges or sage with apple slices. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Brussels Sprouts with Walnuts Categories: Diabetic, Vegetables Yield: 4 servings 2 c Fresh Brussels sprouts; 1 tb Margarine; 1/4 c Walnuts; chopped 1/4 ts Ground nutmeg; Cut the sprouts in half and steam until tender. Meanwhile, saute the walnuts in the margarine until golden. Pour over the sprouts in a serving dish. Sprinkle on nutmeg. 1/4 recipe - 100 calories, 1 vegetable exchange, 1 1/2 fat 6 grams carbohydrate, 4 grams protein, 8 grams fat 44 mg sodium, 27 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Braised Red Cabbage with Cranberries Categories: Diabetic, Vegetables, Fruits, Low-fat/cal Yield: 8 servings 1 ts Olive oil or veg. oil; 5 c Shredded red cabbage;3/4 lb 1 tb Brown sugar; 1/3 c Dry red wine;(sub.cran juice 3 lg Cloves of garlic; crushed 1 pn Cayenne pepper; 1 c Fresh or frozen cranberries; Salt & Pepper to taste; 3 tb Red wine vinegar; Serve with turkey. Cabbage may be shredded in food processor. In large saucepan, heat oil, brown sugar and garlic over medium heat for 2 min. Add 1/2 cup cranberries and vinegar. Cover and cook about 5 min. or until cranberries pop their skins. Add cabbage, wine (sub cranberry or other juice) and vinegar. Cover and cook on low heat for about 20 min. or until cabbage is tender; stir occasionally. Stir in remaining 1/2 cup cranberries. Remove from heat; cover and let stand for 5 min. or until cranberries are warm. Season to taste with salt and pepper. Serve hot or cold. Makes 4 cups. Prep. 20 min, cook about 30 min. 1/2 cup serving 32 calories 6 g carbohydrate, 1 g protein, 1 g fat, 1 g fibre 1/2 fruits & veg. choice Source: Choice Menus by Marjorie H. Hollands and Margaret Howard 1993 Canadian Diabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cauliflower Piquante Categories: Diabetic, Vegetables Yield: 6 servings 4 c Fresh cauliflower pieces; 1/2 ts Dry dill; 1/3 c Vegetable oil; Pinch ground white pepper; 2 tb Cider vinegar; Steam the cauliflower until crisp-tender. Combine with the remaining ingredients in a bowl. Stir to coat. Let stand at room temperature before serving. If made in advance, refrigerate after marinating for 1 hour. 1/6 recipe - 125 calories, 1 vegetable, 2 fat exchanges 4 grams carbohydrate, 2 grams protein, 12 grams fat 9 mg sodium, 197 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cheese and Rice Casserole Ada Categories: Diabetic, Main dish, Rice, Cheese Yield: 4 servings 2 1/2 c Brown rice;cooked 1 ts Dried dill; 3 Green onions; chopped 1/4 c Parmesan cheese; Grated 1 c Lowfat cottage cheese; 1/2 c Lowfat milk; Combine all ingredients in a mixing bowl. Pour into a lightly oiled casserole. Bake at 350 F for 15 to 20 minutes. From the ADA Holiday Cookbook by Dr. Betty Wedman. one serving = 2 bread exchanges + 1 lean meat + 1/2 milk exchange = 235 cal, 35 CHO, 14 PRO, 4 fat, 682 Na, 203 K, 10 Cholest Posted by PHILLIP BOWER, Prodigy ID# FHMN87A. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken-Rice Soup Categories: Diabetic, Poultry, Rice, Soups/stews, Vegetables Yield: 6 servings 3 lb Chicken pieces; 1 pn Pepper; 8 c Water; 1 Bay leaf; 1/2 c Celery with leaves; chopped 1/4 ts Celery seeds; 1/4 c Fresh parsley leaves;chopped 1/2 c Rice; uncooked 1 sm Onion; 1 c Carrots; diced Simmer the chicken in the water with the celery, parsley, onion, pepper, bay leaf and celery seeds for 4 hours in a slow cooker or one hour over low heat on the stove. Drain the chicken broth and remove chicken pieces. (Discard bay leaf.) Bone the chicken and chop into bite-size pieces. Combine the broth, chicken, rice and carrots in a saucepan. Cook for 30 to 40 minutes or until the rice is tender. 1 cup - 287 calories, 3 lean meat, 1/2 bread exchange 11 grams carbohydrate, 29 grams protein, 10 grams fat 219 mg sodium, 307 mg potassium, 88 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cornbread Dressing Categories: Diabetic, Dressings, Breads/bm, Low-fat/cal Yield: 8 servings 3 c Crumbled cornbread; 2 Egg whites; 1 c Bread crumbs; 1/2 ts Salt; 2 c Fat-free chicken broth; 1/2 ts Pepper; 1 c Celery; finely chopped 1/2 ts Poultry seasoning;(or sage) 3/4 c Onion; finely chopped 1. Combine all ingredients in mixing bowl; mix well. 2. Turn into nonstick baking dish. 3. Bake at 350 F for 45 min. or until light brown and "set". 3/4 cup serving 1 bread exchange, 1/2 fat Source: Cookbook for Diabetics & their families, U of Alabama 1984 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry-Raisin Sauce Categories: Diabetic, Sauces Yield: 4 servings 1 c Orange juice; 1/8 ts Ground cloves; 1/2 c Fresh or frozen cranberries; 4 tb Raisins; 1 tb Cornstarch; Cinnamon stick; Combine the juice and cranberries in a saucepan. Cook over medium heat just until the berries "pop." Add the remaining ingredients and cook until the mixture is thick. Serve hot over baked ham (or with turkey.) 1/4 cup - 41 calories, 1 fruit exchange 10 grams carbohydrate, 1 gram protein, 0 fat 0 sodium, 127 potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranapple Relish Categories: Diabetic, Fruits, Relishes, Low-fat/cal Yield: 6 servings 1 Apple; 1/2 ts Ground coriander; 1 Navel orange; peeled 2 pk Equal sweetener (4 tsp); 2 c Fresh or frozen cranberries; Shred the apple in a food processor or with a hand grater. Quarter the orange and combine with the cranberries in a food processor or food grinder. Process until coarsely chopped. Blend the apples, cranberry mixture, coriander, and sweetener together. Cover and refrigerate until ready to serve. 1/2 cup serving - 39 calories, 1/2 fruit exchange 10 grams carbohydrate, 0 pro, 0 fat, 0 sodium, 88 potassium, 0 cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Microwave Cranberry Orange Relish Categories: Diabetic, Relishes, Low-fat/cal Yield: 9 servings 1 1/2 c Cranberries; 1/4 c Granulated sugar; 1 sm Unpeeled orange; seeded,chop 1/4 ts Ground ginger; 1 md Unpeeled apple; cored, chopd 1/4 ts Ground nutmeg; 1/3 c Water Serve in sandwiches or with roast chicken, ham, turkey. In food processor or blender container, process cranberries, orange and apple until finely chopped. Place in shallow microwavable casserole. Stir in water, sugar, ginger and nutmeg. Microwave on High for 3 to 4 min; stir. Microwave on medium 50% power for 2-3 min. Cool slightly. Cover and refrigerate up to 2 weeks. Makes 2 1/4 cups. Preparation 10 min 1/4 cup serving, 45 calories 12 g carbohydrate, 0 g protein, 0 g fat, 2 g fibre 1 Fruits & vegetables choice 1 tb serving, 11 cal 3 g carbohydrate, 1 g fibre 1 ++ extra Source: Choice Menus, Marjorie H. Hollands & Margaret Howard 1993 Canadian Diabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry-Rice Stuffing Categories: Diabetic, Dressings, Rice, Fruits Yield: 4 servings 1/4 c Brown rice; uncooked 1/4 c Onion; chopped 3/4 c Water; 1 c Fresh or frozen cranberries; 1 tb Vegetable oil; 1/4 ts Dried thyme; 1 1/2 c Mushrooms;(1 1/2 lb) sliced 1/4 ts Dried basil; Cook the rice in the water until tender, about 1 hour. Saute the remaining ingredients in a skillet until the celery and onion are tender. Add the rice and stir to blend. Use as a stuffing in one small chicken. 1/4 recipe - 88 calories, 1/2 bread, 1/2 fruit, 1 fat exchange 11 grams carbohydrate, 2 grams protein, 4 grams fat 82 mg sodium, 172 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Crunchy Granola Categories: Snacks, Diabetic Yield: 16 servings 3 1/2 c Old-fashioned oats 1/4 c Sunflower or millet seeds 1/2 c Wheat germ 1/4 c Honey 1/2 c Coconut 1/4 c Oil 1/4 c Sesame seeds 1 tb Vanilla 1/4 c Almonds 1/2 c Raisins, reserve NOTE: Approx 3/4 tsp of honey (12 calories) per serving. Mix all together with electric mixer, spread evenly on 2 baking sheets with edges, and bake in 250 F oven until golden brown (45 to 60 minutes). Turn and stir after 30 minutes. Remove from oven, add raisins. Cool and store in plastic bag. This is very good with milk for breakfast. Makes 5 1/2 cups. 1/3 cup - 188 calories, 1 1/2 starch, 1 1/2 fat exchange 24 grams carbohydrate, 5 grams protein, 8.9 grams fat, 3.7 grams fiber 9.2 mg sodium, 176.3 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Family Cookbook Vol II, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 Try granola in place of nuts for crunch in a plain cookie recipe. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Curried Turkey on Rice Categories: Poultry, Main dish, Diabetic, Rice, Curries Yield: 4 servings 1 Apple, chopped 2 ts Curry powder (2-3 tsp taste) 1 Onion, chopped 1 c Lowfat milk 3 tb Margarine 2 c Diced cooked turkey 1/4 c Flour Cooked brown rice 1/2 ts Salt Saute the apple and onion in the margarine until the onion is tender. Stir in the flour, salt, and curry powder. Slowly add the milk. Cook, stirring constantly, until thickened. Stir in the turkey. Simmer, stirring occasionally, until hot and bubbly. Serve on the rice. (My note: quantity of rice is not stated. Assume it is not included in the nutritional values.) 1/4 recipe - 353 calories, 3 lean meat, 2 bread, 1 fat exchange 32 grams carbohydrate, 26 grams protein, 13 grams fat 306 mg sodium, 408 mg potassium, 56 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: French Dressing Categories: Dressings, Diabetic Yield: 12 servings 1/2 ts Powdered mustard 1/3 c Wine vinegar 1/4 ts Ground white pepper 2 ts Water 1 ts Tomato paste 1/2 ts Finely chopped onion 7 tb Salad oil Combine all ingredients in a jar and shake well or puree in a blender for smooth dressing. 1 tbsp - 50 calories, 1 fat exchange 0 carbohyrate, 0 protein, 6 grams fat 0 sodium, 1 potassium, 0 chol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fat-Free Gravy Categories: Sauces, Diabetic, Low-fat/cal Yield: 4 servings 1 c Broth & defatted drippings 1 pn Salt 2 ts All purpose flour 1 pn Freshly ground pepper 1 ts Cornstarch 1 pn Basil (beef) or sage (chick) 1 ts Ketchup A waist-watcher gravy - quite thin. Serve over meat or potatoes. Cook up bones as for soup, strain liquid. Refrigerate overnight or until white fat on top can be removed with a spoon. Refrigerate meat drippings from the pan and skim off the fat. Combine broth, flour and cornstarch in a screw-top jar, cover and shake until well combined or use a blender for a larger batch. Pour into saucepan, stir in ketchup, salt, pepper and basil for beef (or sage for turkey, or other herb of your choice). Stir-cook over medium heat until gravy thickens. (Mine didn't thicken but I had some lumps of flour or cornstarch.) Makes about 1 cup. 1/4 serving, 1++ extra 3 g carbohydrate, 1 g protein, 16 calories Source: Choice Cooking, Canadian Diabetes Association 1986 Shared and tested with turkey drippings Oct 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gluten-Free Baking Powder Categories: Allergy, Diabetic Yield: 1 servings 1 ts Baking powder 8 ts Cornstarch 2 ts Cream of tartar Sift together 4-5 times. Store in airtight container. Use within 3 months. Source: A Guide for the Diabetic Celiac 1990, ISBN 0-921026-02-1 Canadian Celiac Assoc. 6519B Mississauga Road, Mississauga, Ontario L5N 1A6 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gf Substitutions for Wheat Flour Categories: Allergy, Diabetic, Rice Yield: 1 servings For 1 TBSP Wheat Flour 2 ts Tapioca starch 1/2 tb Cornstarch For 1 CUP Wheat Flour 1/2 tb Potato flour 7/8 c Rice flour, white or brown 1/2 tb White rice flour 2/3 c Rice flour white or brown & 1/2 tb Arrowroot starch 1/3 cup potato starch flour 2 ts Quick cooking tapioca 1 c Cornflour (maize) Source: A Guide for the Diabetic Celiac 1990, ISBN 0-921026-02-1 Canadian Celiac Association MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hearts of Palm Salad Categories: Diabetic, Salads, Vegetarian, Vegetables, Side dishes Yield: 4 servings 16 oz Can, whole hearts of palm 1 tb Chopped fresh parsley leaves 1 sm Sweet green pepper, chopped 2 tb Vegetable oil 2 oz Jar sliced pimientos drained 1/4 c Lemon juice 1 Celery stalk, chopped Lettuce leaves 2 Green onions sliced thin Drain the hearts of palm and cut them into bite-size pieces. Add remaining ingredients except lettuce leaves. Cover, refrigerate overnight. Serve on lettuce leaves. 1/4 recipe - 90 calories, 1 vegetable, 2 fat exchanges 4 grams carbohydrate, 0 protein, 9 fat 27 mg sodium, 125 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Orange Waldorf Salad Ada Categories: Diabetic, Salads, Fruits, Vegetarian, Vegetables Yield: 4 servings 4 Oranges; peeled 1/4 c Chopped pecans, toasted 1 Apple 1/8 ts Ground cinnamon 1/2 c Celery Salad greens 1/4 c Plain lowfat yogurt Chop up oranges and apple into bite sized pieces. Combine all the ingredients, except the salad greens, in a bowl. Cover and refrigerate. Serve on salad greens. 1 serving = 1/2 vegetable exchange + 1 1/2 fruit + 1 fat exchange = 145 cal, 23 CHO, 3 Pro, 6 Fat, 18 Na, 376 K, 1 Choles From the ADA Holiday cookbook by Dr. Betty Wedman Posted by PHILLIP BOWER, Prodigy ID# FHMN87A. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Oven-Baked Herb Potatoes Categories: Diabetic, Vegetables Yield: 4 servings 2 md Baking potatoes 1/2 ts Dried thyme 1 tb Vegetable oil 1/2 ts Dried oregano Slice the potatoes about 1/4 inch thick. Brush the slices with the vegetable oil. Place in baking pan. Sprinkle with thyme and oregano. Bake in 400 F oven for 15 to 20 minutes, or until tender. 1/4 recipe - 102 calories, 1 bread, 1 fat exchange 17 grams carbohydrate, 2 grams protein, 4 grams fat 3 mg sodium, 396 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared by Elizabeth Rodier, similar recipe tested Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pineapple-Cranberry Relish Categories: Relishes, Diabetic, Low-fat/cal Yield: 16 servings 2 c Cranberries (1/2 lb) 1/2 c Gran. sweetener (2 tb.liquid 1 c Crushed pineapple, drained Wash cranberries, removing stems and soft berries. Grind raw cranberries, add pineapple and sweetener. This relish is tart, a good accompaniment to turkey or any other meat. It will keep well in the fridge for use with many meals. Remainder of package may be frozen in plastic bag. 2 tb serving - 12 calories, Free Food .1 gm protein, 0 fat, 3.1 carbohydrate, .2 mg sodium, 34.1 mg potassium, .8 gm fiber, 0 chol. Source: Am. Diabetes Assoc Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low-Cholesterol Popovers Categories: Diabetic, Breads/bm, Low-fat/cal Yield: 9 servings 1 c Unbleached white flour 1 c Skim milk 1/4 ts Salt 1 Egg white Preheat the oven to 425 degrees. Oil muffin tins and preheat. Combine all the ingredients in a bowl. Beat with a rotary beater or wire wisk just until smooth. Pour the batter into the hot muffin tins. Bake for 35 to 45 minutes or until brown. 1 popover - 68 calories, 1 bread exchange 11 grams carbohydrate, 3 grams protein, 1 gram fat 82 mg sodium, 67 mg potassium, 32 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Poultry Seasoning Categories: Diabetic, Master mix Yield: 1 master mix Use 1/2 tsp for 3 tb total 2 Dried marjoram Use 1/8 tsp for 1 recipe amt 2 Dried savory 7 Ground white pepper or less? 2 Powdered ginger 3 Dried sage 1 Ground allspice 2 Dried thyme 1 Grated nutmeg Combine all ingredients (or those of your choice) and store in an airtight jar. Yield about 3 tbsp. (My note: cautious with white pepper! - my dressing tastes good with just 1/2 the quantity of sage as the recipe amount of poultry seasoning and a generous grinding of black pepper.) Keep a note of the contents of your own poultry seasoning so you can duplicate a good one next time you want it. Source: Cut Your Bills in Half - Rodale Press Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Pancakes Categories: Diabetic, Breads/bm Yield: 24 servings 1 Egg 1 tb Sugar 1 c Milk 1/4 ts Ground cinnamon 1/2 c Cooked or canned pumpkin 1/8 ts Ground nutmeg 3/4 c Unbleached white flour 1/8 ts Ground ginger 3/4 c Whole wheat flour 2 tb Vegetable oil 2 ts Baking powder Combine all the ingredients in a mixing bowl and stir just until blended. Pour the batter onto a hot griddle that has been lightly oiled. Flip the pancakes over when bubbles break around the edges. Serve hot with rum-flavored fruit sauce from the Holiday file. 1 four-inch pancake without sauce - 98 calories, 1 bread, 1/2 fat exchange 15 grams carbohydrate, 3 grams protein, 3 grams fat 58 mg sodium, 96 mg potassium, 24 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Rolls Categories: Diabetic, Breads/bm, Low-fat/cal Yield: 24 servings 1 pk Active dry yeast OR 1 c Warm water (110 F) 1 1/2 ts Cinnamon 1/3 c Honey 3/4 ts Cloves 2 tb Margarine 3/4 ts Nutmeg 1 ts Salt 3/4 ts Ginger 1/2 c Nonfat dry milk 2 1/2 c To 3 cups all purpose flour 1 c Canned pumpkin 1 1/2 c To 2 cups whole wheat flour About 1.5 tb pumpkin spice Nonstick vegetable spray 1. In a large bowl or food processor, dissolve yeast in water. Add honey, margarine, salt, dry milk, pumpkin, spices. Beat well to blend, then gradually beat in about 4 cups of the combined flours to make a stiff dough. 2. Turn dough out onto a floured board and knead until smooth about 15 to 20 min, adding flour as needed to prevent sticking. 3. Turn dough over in a bowl coated with nonstick spray, cover and let rise in a warm place until doubled (1 1/2 - 2 hours) Punch down dough, knead briefly on a lightly floured board to release air. 4. Divide dough into 24 equal pieces. Shape each into a smooth ball and place balls in 2 greased 9-inch round baking pans coated with nonstick spray. Cover and let rise until almost double. 5. Bake in a preheated 375 F oven for 25 minutes or until browned. Cool on racks. 1 roll, 121 calories 3 g protein, 1 g fat, 24 g carbohydrate, .3 g fiber, 0 cholesterol, 103 mg sodium, 82 mg potassium Exchange: 1 1/2 starch/bread Source: Univ. of Calif. San Diego Healthy Diet for Diabetics c. 1990 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rice and Lentils Categories: Diabetic, Vegetables, Rice, Vegetarian Yield: 4 servings 1 md Onion, chopped 1/4 ts Ground Coriander 2 Garlic Cloves, minced 1/4 ts Ground Black Pepper 2 tb Vegetable Oil 1/4 ts Salt 1 ts Ground Turmeric 1 c Brown Rice, uncooked 1/2 ts Paprika 1 c Dried Lentils, sorted and 1/4 ts Ground Cloves -washed 1/4 ts Ground Cinnamon 4 c Water Saute the onion and garlic in the oil in a large saucepan. Add the spices and cook over low heat for 4 minutes. Add the rice and lentils and stir to mix well. Pour in the water. Bring to a boil, turn the heat to low and cook for 45 to 50 minutes, or until the rice and lentils are tender. One Serving = Calories: 232 Carbohydrates: 34 Protein: 10 Fat: 8 Sodium: 262 Potassium: 325 Cholesterol: 0 Exchange Value: 2 Bread Exchanges + 1 Lean Meat Exchange + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. Shared by: Norman R. Brown MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rum-Flavored Fruit Sauce Categories: Sauces, Diabetic Yield: 8 servings 1/4 c Boiling water 1 Orange, peeled 1/4 c Raisins Juice of 1 lemon (2 tb) 4 Ripe bananas, peeled 3/4 ts Rum extract (optional) Pour the boiling water over the raisins and let stand until the raisins are plump. Then combine all the ingredients in a blender and puree until smooth. Delicious on pancakes, waffles, and French toast. Makes about 2 cups. 1/8 recipe about 1/4 cup - 74 calories, 1 fruit exchange 19 grams carbohydrate, 1 gram protein, 0 fat 1 mg sodium, 289 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Savory Popcorn Categories: Snacks, Diabetic, Low-fat/cal Yield: 2 servings 2 ts Margarine 1/8 ts Garlic salt 3 c Hot-air popped popcorn dry 1/8 ts Ground red pepper (cayenne?) 1/4 ts Paprika Melt margarine. Drizzle melted margarine over hot popcorn; toss to coat. Stir together paprika, garlic salt and ground red pepper. Sprinkle popcorn with the spice mixture and toss again. Makes 2 servings. 1 1/2 cup serving, 73 calories 2 g protein, 8 g carbohydrate, 4 g total fat, 1 g sat. fat, 151 mg sodium, 11 mg potassium 1/2 bread exchange, 1/2 fat exchange (My note 1 ts marg. is 1 fat exch.) Source: Diabetic Cook Book, Better Homes & Gardens c. 1992 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Scalloped Turkey & Cauliflower Categories: Poultry, Main dish, Diabetic, Low-fat/cal Yield: 4 servings 2 c Cauliflower florets 2 ts Onion flakes 1 1/2 c Turkey stock 1 ts Salt 2 ts Wholewh. or all-purp. flour 1/4 ts Black pepper 1 ts Parsley flakes 1/2 lb Turkey breast, cooked Cook cauliflower in boiling, salted water for 6 min or until almost tender. Drain. Combine stock, flour and seasonings in a small saucepan. Cook and stir until mixture is slightly thickened. Place turkey breast in a greased baking pan. Arrange cauliflower around turkey breast. Pour sauce over turkey and cauliflower. Bake in 350 F oven 20-25 min or until heated through. 4 servings, each 112 calories 1 med-fat meat, 1 vegetable exchange Source: Diabetic High Fiber Cookbook by Mary Jane Finsand c. 1985 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spicy Vegetable Dip Categories: Sauces, Diabetic, Appetizers, Low-fat/cal Yield: 12 servings 8 oz Carton plain low-fat yogurt 1 ts Salt 1/4 c Chili sauce 2 tb Minced celery 1 tb Prepared horseradish 1 tb Minced green pepper 1 ts Grated lemon rind 1 tb Minced green onion Combine all ingredients, mix well. Chill thoroughly. Serve as a dip for celery sticks, green onions, green pepper, cauliflower and other crisp raw vegetables. Makes 1 1/3 cups. 2 tb serving - 18 calories, free food 1.2 gm protein, .3 gm fat, 2.8 gm carbohydrate, 260.2 mg sodium, 72.2 mg potassium, .2 gm fiber, 1 mg cholesterol Source: Am. Diabetes Assoc, Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Broccoli Casserole Categories: Poultry, Main dish, Diabetic, Cheese, Low-fat/cal Yield: 6 servings 2 10 oz pkg. frozen broccoli 1/2 c Skim milk 2 c Coarsely diced cooked turkey 1/2 c Grated cheddar cheese (2 oz) 1 Cr. Mushroom Soup 10 1/2 oz. Preheat oven to 375 F. Cook broccoli according to package directions. Layer in 12 x 8 inch baking dish. Spread turkey evenly on top. Combine soup with milk, mix until smooth and pour over turkey. Sprinkle grated cheese on top. Bake for 30 min. Let stand 5 min. * 1/6 recipe - 199 calories, 2 med-fat meat, 2 veg * 20.3 gm protein, 9.1 gm fat, 9.3 gm carbohydrate, 534.2 mg sodium, 372.6 * mg potassium, 2.3 gm fiber, 47 mg cholesterol. Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Chili Categories: Poultry, Diabetic, Beans, Chili Yield: 4 servings 2 c Chopped cooked turkey 6 oz Can tomato paste 1 Garlic clove, minced 28 oz Can tomatoes 1 md Onion, chopped 1 Bay leaf 1 Sweet green pepper, chopped 1 tb Chili powder (or 2 to taste) 17 oz Can red kidney beans 1/2 ts Cumin seeds Combine the turkey, garlic, onion, and green pepper in a nonstick skillet. Saute until the vegetables are soft. Add the remaining ingredients and cover. Simmer over low heat for 30 to 60 minutes or until the flavors are blended. 1/4 recipe - 340 calories, 3 lean meat, 1 bread, 2 vegetable exchanges 33 grams carbohydrate, 30 grams protein, 10 grams fat, 355 mg sodium, 1211 mg potassium, 60 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Gumbo Categories: Poultry, Soups/stews, Diabetic, Rice, Crockpot Yield: 4 servings 2 tb Margarine 4 Ripe tomatoes peeled OR 1/2 lb Fresh or frozen okra 1" pcs. 16 oz can peeled tomatoes 2 c Chopped celery 2 c Water 1 md Onion, chopped 2 c Chopped cooked turkey 1 sm Sweet green pepper, chopped 3/4 ts Gumbo file powder 2 Garlic cloves, minced Cooked rice 8 oz Can tomato paste Melt the margarine in a large skillet. Add the okra. Saute until the okra loses its shiny appearance, about 5 minutes. Remove the okra pieces to a bowl. Add the celery onion, green pepper, and garlic to the skillet. Cook over medium heat until the onion is transparent. Add the tomato paste, tomatoes, water, okra mixture, and turkey. Cook over low heat 10 minutes or until turkey is hot. Add the file powder. Stir to blend. Spoon over the rice in soup bowls. 1/4 recipe = 255 calories, 3 lean meat, 1 bread, 1 vegetable 19 grams carbohydrate, 25 grams protein, 10 grams fat, 176 mg sodium, 1102 mg potassium, 54 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hawaiian Turkey Kebobs Categories: Poultry, Diabetic, Low-fat/cal, Curries Yield: 4 servings 1 lb Cooked turkey, 1" cubes 10 Cherry tomatoes 8 oz Can pineapple chunks 1 tb Soy sauce 1 md Onion, cut into quarters 1/2 ts Curry powder 1 Sweet green pepper in chunks 1/4 ts Ground ginger Begin each skewer with a cube of turkey. Add pineapple. Separate the onion into pieces and add one piece. Add the green pepper and tomato. Repeat. Put the skewers in a baking pan. Combine the soy sauce, pineapple juice, curry powder and ginger. Pour over the kebobs. Bake in 400 F oven for 15 min, turning frequently to coat with sauce. Serve on rice, if desired. 1/4 recipe not including rice: 177 calories, 3 lean meat, 1/2 fruit, 1 vegetable exchange 14 grams carbohydrate, 22 grams protein, 4 grams fat, 271 mg sodium, 453 mg potassium, 54 mg cholesterol. My note: this is similar to a microwave diabetic recipe made with beef chunks and wooden (bamboo) skewers called Lean & Free Sirloin Kabobs. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Hash Categories: Poultry, Diabetic, Cheese, Low-fat/cal Yield: 6 servings 1/4 c Chopped onion 1 1/2 c Cooked diced potato 2 ts Reduced-cal margarine 2/3 c Cooked green peas 1 c Diced cooked turkey (no skin 1/4 c Shred.low-fat proc.Am.cheese 10 3/4 oz Can cream celery soup Paprika 1. Saute onion in margarine in nonstick skillet until tender. 2. Add turkey, soup, potatoes and peas. 3. Place mixture in 1-quart nonstick casserole. 4. Top with shredded cheese and paprika. 5. Bake at 350 F for 30 minutes. 1/2 cup serving, 1 bread exchange, 1 medium-fat meat Source: Cookbooks for Diabetics and Their Families, U of Alabama 1984 Shared by Earl Shelsby on Cooking Oct 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Loaf Categories: Poultry, Diabetic, Low-fat/cal Yield: 5 servings 1 Egg, lightly beaten 1 tb Fresh basil or 1 ts dry 1/4 c Bread crumbs 1 lb Ground turkey, 454 grams 2 tb Fresh parsley or 2 tsp dry 1/4 c Chopped onion 1/2 ts Poultry seasoning or sage SAUCE 1 ts Dijon-style mustard 1 tb Low-fat yogurt 1/4 ts Freshly ground black pepper 2 ts Dijoy-style mustard A lower-fat version of traditional meat loaf made with ground beef. Could also be baked as patties with cooking time adjusted. (my note) Combine egg, crumbs, seasonings. Add turkey and onion, mix well. Press evenly into ungreased 8 x 5 loaf pan. Bake at 350 F for 35 minutes or until done. Mix sauce ingredients and spread over top before serving. 5 servings. 1 serving 3 oz., 169 calories Protein 22 g, Fat 6 g, Carbohydrate 6 g, Fiber .5 g, Cholesterol 112 mg, Sodium 146 mg, Potassium 268 mg. 2 1/2 lean meat exchange, 1 vegetable Source: Univ. of Calif. San Diego Healthy Diet for Diabetes c. 1990 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Molded Turkey-Pineapple Salad Categories: Poultry, Salads, Diabetic Yield: 4 servings 1 tb Unflavored gelatin 20 Seedless green grapes, cut 1 1/4 c Pineapple juice 1/2 c Finely chopped celery 3/4 c Chicken broth 1/4 c Chopped sweet red pepper 3 c Chopped turkey 2 tb Minced green onion 8 oz Can crushed pineapple, drain Dissolve the gelatin in 1/4 cup of the pineapple juice. Let sit for 5 minutes. Boil the chicken broth and pour it over the gelatin. Stir to dissolve. Add the remaining cup of pineapple juice and chill until thickened. Meanwhile, combine the remaining ingredients in a bowl. Pour the gelatin mixture over the turkey and pour into a 9 x 5 inch loaf pan. Refrigerate overnight or at least 4 hours. Cut into squares and serve on lettuce. 1/4 recipe - 286 calories, 4 lean meat, 1 vegetable, 1 1/2 fruit exchange 27 grams carbohydrate, 32 grams protein, 6 grams fat, 86 mg sodium, 594 mg potassium, 80 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low-Calorie Turkey-Spinach Lasagna Categories: Poultry, Main dish, Diabetic, Cheese, Low-fat/cal Yield: 8 servings 30 oz Frozen chopped spinach (3box 2 c Or 15 oz jar spaghetti sauce 16 oz Lowfat ricotta cheese 8 oz Lowfat mozzarella cheese, sl 2 c Chopped cooked turkey 1/4 c Grated Parmesan cheese Thaw the spinach and squeeze out any liquid. Put about 1/3 of the spinach in the bottom of a lightly oiled casserole. Spread half of the ricotta over the spinach. Sprinkle on half of the turkey. spoon on half of the spaghetti sauce. Top with half of the mozzarella slices. Repeat the layering process - 1/3 spinach, rest of ricotta, turkey, spaghetti sauce, mozzarella. Finish with the final third of spinach. Sprinkle on the parmesan cheese. Bake in 350 F oven for 45 to 50 minutes or until browned. 1/8 recipe - 260 calories, 3 lean meat, 2 vegetable, 1 fat exchange 9 grams carbohydrate, 23 grams protein, 15 grams fat, 590 mg sodium, 502 mg potassium, 62 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Tetrazzini Categories: Main dish, Diabetic, Cheese, Low-fat/cal Yield: 8 servings 2 tb Margarine or butter 1 ts Salt 1/2 lb Fresh mushrooms, sliced 1/2 ts Nutmeg 1 tb Lemon juice 1/2 ts Onion powder 6 tb Flour 1 pn Paprika 2 1/2 c Turkey or chicken broth 1 pn White pepper or black pepper 1 c 2% milk 1/2 lb Spaghetti or thin noodles 1/4 c Sherry,sub.apple juice/broth 4 c Chopped, cooked turkey 2 tb Fresh or 2 ts dry parsley 1/4 c Grated Parmesan cheese When there are no turkey leftovers, turkey or chicken parts can be simmered to provide the cooked meat. Heat 2 tsp margarine in frypan; saute mushrooms 5 min. Sprinkle with lemon juice. Melt remaining margarine in a medium saucepan. Blend in flour until smooth. Add broth and milk, stirring briskly to remove any lumps. Bring to a boil; add sherry (or apple juice or extra broth) and seasonings. Continue cooking 2 to 3 minutes until thickened. Cook spaghetti according to package directions. Drain. Pour enough sauce into a lightly greased 10 cup casserole to coat the bottom. Layer mushrooms, spaghetti and turkey over sauce. Pour remainder of sauce over turkey. Sprinkle with parmesan cheese. Bake at 350 F for 30 to 40 min or until mixture bubbles. 1 cup serving, 311 calories 30 g carbohydrate, 23 g protein, 11 g fat 3 protein choices, 2 starch choices Source: Choice Cooking, Canadian Diabetes Association 1986 Shared but not tested by Elizabeth Rodier October 1993 For comparison, 1 1/2 cups clear chicken soup 145 calories (my disk) Turkey white meat 141 cal per 3 oz serving (4% from fat) Turkey dark meat 168 cal per 3 oz serving (8% from fat) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Wild Rice-Pine Nut Stuffing Categories: Poultry, Diabetic, Rice, Nuts/grains Yield: 2 servings 1/4 c Wild rice, uncooked 1 ts Vegetable oil 1 c Water 1/4 c Pine nuts or any chopped nut 1 Green onion 1/2 ts Dried thyme 1 sm Garlic clove, minced Cook the wild rice in the water until tender, about 1 hour. Add more water if needed. Meanwhile, saute the onion, garlic, nuts and thyme in the oil. Add the wild rice. Simmer for 10 minutes to blend the flavors. Cool enough to stuff into quail or one Cornish hen (or serve with chicken). 1/2 recipe - 182 calories, 1 bread exchange, 2 fat 15 grams carbohydrate, 4 grams protein, 11 grams fat 138 mg sodium, 114 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MY NOTE: Pine nuts are very expensive, about 5 times the cost of shelled sunflower seeds in the bulk bin. They do not have a very strong flavor. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Winter Squash with Cranberries Categories: Vegetables, Diabetic, Low-fat/cal Yield: 4 servings 1 1/2 c Cooked squash (12 oz frozen) 1 ds Pepper 1 Egg, beaten 1 tb Margarine, melted 1/2 c Coarsely chopped cranberries 1 ds Nutmeg 1/2 ts Salt Preheat oven to 400 F. Thaw winter squash if frozen. Combine with egg. Stir in cranberries, salt and pepper. Turn into 1 1/2 quart casserole. Drizzle melted margarine over top. Sprinkle with nutmeg. Bake 35 to 40 min. 1/2 cup serving: 82 cal, 1/2 starch, 1 fat exchange Source: Am. Diabetes Assoc. Family Cookbook, Vol 1, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 (ER Note) Made with pumpkin, this recipe would have about 64 calories/serving, 5 gm carbohydrate, 2 gm protein, 4.3 gm fat or about 1 vegetable and 1 fat exchange. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Yogurt-Dill Dressing Categories: Dressings, Diabetic, Low-fat/cal Yield: 8 servings 8 oz Plain low-fat yogurt (1 cup) 1/2 ts Crushed dill weed 2 ts Finely chopped onion 1/4 ts Dry mustard 1 ts Lemon juice 1/8 ts Garlic powder Mix all ingredients thoroughly and chill until served. Serve over tossed green salad. 2 tb serving: free food exchange, 18 Calories Protein 1.5 gm, Fat .4 gm, Carbohydrates 2.1 gm, Sodium 20 mg, Potassium 68.2 mg, Fiber 0, Cholesterol 2 mg Source: American Diabetes Assoc. Family Cookbook Vol II revised 1987 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Zesty Orange Salad Categories: Diabetic, Salads, Fruits, Vegetables, Vegetarian Yield: 2 servings 2 Oranges, peeled, sliced thin 1 tb Cider vinegar 1 sm Onion, sliced thin 1/8 ts Chili powder 2 ts Vegetable oil Lettuce leaves Combine all ingredients except lettuce leaves in a bowl. Cover and refrigerate for 2 hours before serving. Toss before serving on the lettuce leaves. 1/2 recipe - 117 calories, 1 fruit, 1 fat exchange 19 grams carbohydrate, 2 grams protein, 5 grams fat 4 mg sodium, 301 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Applesauce Cupcakes Categories: Cakes, Diabetic Yield: 12 servings 1/2 c Margarine 1 ts Cinnamon 1 Egg 1 1/2 ts Nutmeg 1/4 c Sugar 1 c Unsweetened applesauce 1 1/2 c Flour 1 ts Vanilla 1 ts Baking soda 1/4 c Chopped walnuts 1/4 ts Salt Preheat oven to 375 F. Cream margarine until fluffy. Beat eggs and sugar; add to margarine and blend. Sift together dry ingredients. Add to margarine mixture alternately with applesauce, mixing well after each addition. Stir in vanilla and nuts. Spoon into 12 cupcake pans sprayed with vegetable pan spray or use paper baking cups. Bake 15-20 min. 1 cupcake - 177 calories, 1 1/2 Starch/bread exchange, 1 1/2 fat 2.7 gm protein, 9.8 gm fat, 19.8 gm carbohydrate, 207.6 mg sodium, 53.3 mg potassium, 1 gm fiber, 23 mg cholesterol Source: Am. Diabetes Assoc., Family Cookbook Vol 1 1987 Shared but not tested by Elizabeth Rodier Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Apples with Raisins Categories: Fruits, Desserts, Diabetic, Low-fat/cal Yield: 2 servings 2 Apples 1 tb Raisins Orange juice Pinch ground cinnamon Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon. Place in Pyrex baking cups. Bake in a 350 F oven 25 to 30 minutes or until fork pierces surface easily. Serve warm or cold. 1 apple - 74 calories, 1 1/2 fruit exchange 19 grams carbohydrate, 0 protein, 0 fat, 0 sodium, 105 potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier. My note: Apples may be baked in the microwave until soft. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black 'n' White Brownies Categories: Desserts, Diabetic, Low-fat/cal Yield: 32 servings 1 c Cake flour 1 ts Vanilla extract 1 ts Baking powder 1 tb Water 1/4 ts Salt 1/4 c Unsweetened coconut, grated 1/2 c Shortening, softened 1 ts Coconut milk 1/2 c Granulated sugar replacement 1 oz Baking chocolate, melted 2 Eggs These brownies are mailable. Sift together the flour, baking powder and salt. Cream shortening and sugar replacement until light and fluffy. (My note: be sure to use a sugar replacement that does not lose sweetness when heated - Aspertame is not suitable.) Add eggs, one at a time, beating well after each addition. Beat in vanilla extract and water. Divide batter into two equal parts. To one part add unsweetened coconut and coconut milk. Stir to completely blend. To the remaining half, beat in the melted chocolate. Spread coconut mixture on bottom of well-greased 8-in square pan. Spread chocolate layer on top of coconut layer. Bake at 350 F for 25 to 30 min. Cut into 1 x 2 inch bars. 1 bar - 1/3 bread exchange, 1 fat exchange, 54 calories Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Available in bookstores 1993. Contains chocolate candy recipes. Shared but not tested by Elizabeth Rodier Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot Cake Muffin Treats Categories: Quickbreads, Diabetic, Breads/bm Yield: 12 servings 1 1/2 c Whole wheat flour 2 tb Vegetable oil 1 ts Baking soda 1/4 c Raisins 1 tb Baking powder 1/4 c Chopped walnuts 1 ts Ground cinnamon 1/3 c Lowfat milk 1/4 ts Ground nutmeg 8 oz Can uns. crushed pineapple 1/4 ts Ground ginger 1 1/2 c Grated carrots 1 Egg Combine the dry ingredients in a bowl. Add the remaining ingredients and stir to blend. Spoon into oiled muffin tins or paper muffin cups. Bake at 350 F for 20 to 25 minutes. 1 muffin - 127 calories, 1 bread, 1 fat exchange 19 grams carbohydrate, 4 grams protein, 5 grams fat 149 mg sodium, 201 mg potassium, 23 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cinnamon Spread Categories: Spreads, Diabetic, Low-fat/cal Yield: 12 servings 4 oz Soft margarine at room temp 1/4 c Granulated sugar substitute 1 ts Ground cinnamon Combine ingredients and mix well Return to container and refrigerate except when it is being used. 1 tsp/serving. Each serving 1 fat exchange, 34 calories 4 gm fat, 47 mg sodium Source: The New Diabetic Cookbook by Mabel Cavaiani, Contemporary Books Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry Bread Categories: Diabetic, Breads/bm Yield: 18 servings 2 c Flour Hot water 1/2 c Sugar 1 Egg, beaten 1/2 ts Baking soda 1 c Cranberries, halved 1/2 ts Salt 1/2 c Chopped walnuts 1 md Orange, juice & rind Preheat oven to 350 F. Sift dry ingredients together. Measure together orange juice, rind and melted margarine. Add enough hot water to make 1 cup. Stir liquid into dry ingredients. Add remaining ingredients. Cut aluminum foil to fit bottom of 9 x 5 inch loaf pan. Spray sides of pan with vegetable pan spray. Add batter. Bake for 1 hour or until toothpick inserted into of loaf comes out clean. Let stand overnight for easy slicing. Source: Am. Diabetes Association, Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Quick Cranberry Cobbler Categories: Desserts, Diabetic, Low-fat/cal Yield: 8 servings 1 Thick-skinned orange 4 c Cranberries 1 c Water 1 tb Butter 1/2 c Granulated sugar replacement 1 pk Biscuit dough to make 8 bis. Grate the orange rind. Juice the orange. Combine orange juice, grated rind, water, sugar replacement, cranberries and butter in a saucepan. Bring to a boil and cook for 1 min. Spoon cranberry sauce evenly among 8 well-greased baking dishes or into a casserole. Top the sauce with biscuits (biscuit dough?). Bake at 450 F for 10 min, reduce heat and bake at 350 F for 20 min longer. 8 servings. Each serving 98 calories, 1 bread, 3/4 fruit Source: Diabetic High Fiber Cookbook by Mary Jane Finsand c. 1985 Shared but not tested by Elizabeth Rodier Oct 93 Suggestion: try half recipe using 1/2 tsp. dry orange peel and 3 or 4 tb. unsweetened orange juice, just cooking the cranberry mixture in a saucepan and serve with turkey. Half recipe without biscuits would be about 3 fruit exchanges. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apricot Dressing for Turkey Categories: Diabetic, Dressings Yield: 12 servings 1 c Dried apricots, snipped 1/4 c Chopped walnuts or pine nuts 1 1/2 c Water or chicken stock 12 sl Bread, dry, cut small cubes 1 c Chopped celery Bring the apricots and water (or chicken or turkey stock) just to a boil in a saucepan. Let stand for 10 minutes. Add the celery, nuts and bread. Toss lightly to moisten the bread and blend the ingredients. Spoon into an oiled baking dish with a cover. Bake in 350 F oven for about 40 minutes. Remove the cover the last 10 minutes of baking to brown the top of the dressing. 1/12 recipe - 118 calories, 1 bread, 1/2 fat, 1/2 fruit exchange 22 grams carbohydrate, 4 grams protein, 3 grams fat 127 mg sodium, 215 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry Jelly Categories: Spreads, Diabetic, Low-fat/cal Yield: 1 servings 2 c Cranberries 3 oz Liquid pectin (regular) 1 c Concentrated apple juice 5 tb Glycerine 1/4 c Lemon juice 1 tb Unfl.gelatin or 2 tb.freezer Wash and pick over cranberries, discarding any that are soft. Place in a deep saucepan and add fruit juices. Cover and simmer for about 20 minutes, until fruit is soft. Mash to break up any berries left whole. Strain in food mill to remove seeds. Return to saucepan and heat to boiling. Add pectin, glycerine and gelatin, stirring well. Boil for 1 minute. Remove from heat. Skim and pour into hot, sterile pint jars, leaving 1/2 inch at top. Cap with hot sterile lids. Process in boiling water bath for 5 minutes after water returns to boiling. If any jars fail to seal, refrigerate and use within 10 days or freeze for later use. Makes 3 1/2 cups. VARIATION: You can substitute 1/2 cup low-methoxy pectin solution and 2 1/2 tsp calcium solution for the liquid pectin and glycerine, but add calcium after removing from heat. If you plan to freeze the jelly, be sure to use the full amount of gelatin. NUTRITIONAL VALUE: 1 tb contains 20 Calories (protein 0, fat 0, carbohydrate 5 gm) 1 1/2 tbsp = 1/2 diabetic fruit exchange or 1/2 bread exchange. If salt is omitted, 1 1/2 tsp contain less than 1 mg sodium. Recipe contains 0 cholesterol. 1/2 tsp can be used without diabetic replacement. Use the full amount of gelatin for very firm jam or for freezing. Source: Canning and Preserving Without Sugar by Norma M. MacRae, R.D. Third Edition 1993. Shared but not tested by Elizabeth Rodier, Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creamy Cranberry Sherbet Categories: Fruits, Desserts, Diabetic, Low-fat/cal Yield: 8 servings 1 c Water 2 tb Unflavored gelatin (2 pkg) 2 c Cranberry juice cocktail 1 c Skim evaporated milk * 1 c Fresh cranberries, cleaned 2 Env. aspartame sweetener * or add about 1/3 cup skim milk powder to half a cup of milk, stir and fill the cup up to 1 cup mark. Combine water, 1 cup of the cranberry juice cocktail, cranberries and gelatin in a small saucepan. Stir to mix slightly. Allow to rest for 5 minutes or until gelatin softens. Cook and stir over medium heat until cranberries have completely "popped." Remove from heat. Stir in remaining cranberry juice cocktail and evaporated milk. Add sweetener and stir thoroughly. Pour into metal tray, pan or bowl. Place in freezer until mixture forms crystals around the edge of the pan. Beat until creamy. Return to pan and freeze; stir occasionally. Makes 8 servings. (Note from ER: Plastic 3/4 cup size yogurt containers are good for dividing frozen desserts in equal portions.) 1 serving: 1 fruit exchange, 42 calories Source: Diabetic High Fiber Cookbook by Mary Jane Finsand c.1985 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry Punch Categories: Diabetic, Beverages, Fruits Yield: 16 servings 1 lb Cranberries 6 oz Can frozen orange juice conc Water as needed 2 tb Granul. artificial sweetener Wash cranberries, removing stems and soft berries. Cook according to package instructions until berries are soft. My Note: 2 Tbsp. regular sugar would add 96 calories and 24.8 gm carbohydrate to the total recipe (6 calories, 1.55 gm carbohyrate per serving.) Add while cranberries are cooking if desired and omit sweetener. Chop berries in blender or put through food mill. Add 2 cups water. Strain through cheesecloth or several thicknesses of nylon net. Add orange juice concentrate and sweetener (if using). Dilute with enough water to make 8 cups. (6 cups printed in the book would not make 16 servings.) 1/2 cup serving - 32 calories made with sweetener, 1/2 fruit exchange .4 gm protein, 0.1 gm fat, 7.9 gm carbohydrate, .4 mg sodium, 105.8 mg potassium. Source: Am. Diabetes Assoc. Family Cookbook Vol 1, c. 1987 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sparkling Fall Harvest Punch Categories: Beverages, Diabetic, Low-fat/cal Yield: 10 servings 2 c Cranberry juice 2 c Club soda 2 c Apple juice Orange slices for garnish 1 1/2 c Orange juice Cranberries for garnish Combine juices in a large bowl or pitcher. Just before serving, add club soda and stir. Garnish with sliced oranges and fresh whole cranberries. 7 1/2 cups 3/4 cup serving 71 calories, 1 fruit exchange protein < 1 g, fat trace, carbohydrate 17 g, fiber .1 g, cholesterol 0, sodium 13 mg, potassium 146 mg Source: Univ of Cal. San Diego Healthy Diet for Diabetes c. 1990 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fruit-And-Nut Balls Categories: Desserts, Fruits, Chocolate, Diabetic Yield: 12 servings 1/2 c Dates, pitted 1/2 c Walnuts 1/2 c Raisins, dark or golden 1/2 c Sunflower Seeds 2 tb Cocoa -or- Carob Powder Walnuts, ground Grind together dates, raisins, cocoa (or carob powder), walnuts and sunflower seeds in a food processor or meat grinder. Press the mixture into 24 small balls. Roll in the ground nuts. Store in an airtight container. Serves 12 Two Balls = Calories: Carbohydrates: 10 Protein: 2 Fat: 6 Sodium: 2 Potassium: 104 Cholesterol: 0 Exchange Value: 1 Fruit Exchange + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. Shared by: Norman R. Brown MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Christmas Fruit Cake Categories: Cakes, Diabetic, Low-fat/cal Yield: 12 servings 2 c Wholewheat flour 1 3/4 c Grated carrots 2 ts Baking powder 1/2 ts Mixed baking spices (allsp?) 1/4 ts Salt 1/4 ts Ground cinnamon 1/3 c Low-fat margarine 1/2 c Granulated sweetener 1 c Mixed dark and light raisins 2 Eggs, beaten 1/2 c Almonds, chopped 3 tb Orange juice 1/2 c Hazelnuts, chopped 2 tb Brandy or rum (optional) Rind of 1 orange fine grated Heat oven to 350F. Mix flour, baking powder and salt together and rub in the margarine until mixture resembles fine breadcrumbs. Add fruit, nuts, orange rind, carrots and spices and mix well. Mix the sweetener into the eggs and beat into the dry ingredients. Add enough orange juice to make a soft dough. Put the mixture into 8" round or 7x7" nonstick cakepan and bake for 45-60 min. (or use larger pan and reduce cooking time) When ready, the cake should be firm to the touch and a toothpick should come out clean. Cool in the cake pan. Turn out upside down, make a few toothpick holes in the bottom and spoon in any leftover orange juice and alcohol if using. Store in an airtight container. Suggested icing is made with apples and cottage cheese. 12 slices each 180 cal 20 grams (2 units) carbohydrate (2 bread/starch exchanges), 4 grams fiber, 5 grams protein, 9 grams fat Source: The Diabetics' Cookbook by Roberta Longstaff & Jim Mann 1984 Shared but not tested by Elizabeth Rodier Oct 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gf Almond Cookies Categories: Allergy, Diabetic, Rice, Cooky/bars Yield: 24 servings 1/2 c Butter or margarine 1/2 c Rice flour 1/2 c Brown sugar, lightly packed 2 c Crispy Rice (crushed) 1 ts Almond extract 2 tb Chopped almonds 1 Egg This is a special recipe made without gluten. Crispy Rice is available from a food distributor or health food shop. Preheat oven to 350 F. Cream butter and sugar together until light and fluffy. Add almond extract and egg. Beat well. Stir in flour, Crispy Rice and almonds. Shape into balls, 1" in diameter and place on ungreased baking sheet. Press with a floured fork to flatten slightly. Bake for 12 to 15 minutes until lightly browned. Source: A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1 Canadian Celiac Assoc. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gf Banana Bread Categories: Allergy, Diabetic, Rice, Breads/bm Yield: 18 servings 3/4 c White rice flour 1/3 c White sugar 1/3 c Potato starch flour 3 Egg yolks 1 1/2 ts Baking soda 1 ts Lemon peel 2 ts Baking powder (GF) 1 ts Vanilla 1/4 ts Salt 3/4 c Mashed banana 1 tb Unflavored gelatin (1 env) 1/4 c Plain yoghurt 1/3 c Margarine 3 Egg whites This is a special recipe made without gluten. Preheat oven to 350 F. Grease a 9 x 5 inch loaf pan. Sift flour, baking soda, baking powder, salt and unflavored gelatin together. Cream margarine, sugar, egg yolks and vanilla thoroughly. Continue beating until mixture is light. Mix in lemon peel, mashed banana and yoghurt. Add dry ingredients. Beat egg whites to stiff peaks but not so they are dry. Fold egg whites into the mixture. Place in the greased loaf pan. Bake for 1 hour. 1/2" slice - 1 starchy choice, 1 fat choice Source: A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1 Canadian Celiac Assoc. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gf Gingersnaps Categories: Allergy, Diabetic, Cooky/bars Yield: 20 servings 1/4 c Margarine 1/4 c Potato starch flour 1/2 c Sugar 1/4 ts Salt 2 tb Molasses 1 ts Baking soda 1 Egg 1/4 ts Ginger 1/2 c Soya flour 1/2 ts Cinnamon 1/4 c Cornstarch This is a special recipe made without gluten. Preheat oven to 350 F. Sift dry ingredients together. Cream margarine and sugar together thoroughly. Beat in egg and molasses. Add flour mixture. Mix well. Drop rounded teaspoons of dough onto greased cookie sheet. Bake for 10 to 12 minutes. Makes 40 cookies. 2 cookies per serving: 1 fruit/vegetable choice, 1 fat Source: A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1 Canadian Celiac Assoc. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gf Pumpkin Cookies Categories: Allergy, Diabetic, Rice, Cooky/bars Yield: 36 servings 1 ts Baking soda 1/2 c Shortening 1 ts Baking powder (GF) 3/4 c White sugar 1 ts Cinnamon 1 ts Vanilla 1 c Rice flour 1 c Pumpkin 3/4 c Potato starch flour 1/2 c Nuts Preheat oven to 350 F. Sift dry ingredients together. Cream shortening and sugar. Add vanilla and pumpkin. Add dry ingredients and nuts. Beat until smooth. Shape cookies into 1" balls and place on a greased cookie sheet. Press flat with fork. Bake for 9 to 12 minutes. 1 cookie - 1 fruit/vegetable choice, 1 fat Source: A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1 Canadian Celiac Assoc. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gingerbread Men Categories: Diabetic, Cooky/bars, Low-fat/cal Yield: 1 servings 2 c Wholewheat flour 1 ts Ground cinnamon 1/4 ts Salt 1/3 c Margarine 1 ts Baking powder 6 tb Gran. sugar-free sweetener 1 ts Baking soda 1 Egg, beaten 2 c Natural bran 3 tb Orange juice 3 ts Ground ginger, or to taste 1 ts Margarine to grease 1 ts Mixed spice (allspice?) Heat oven to 350 F. Mix flour, salt, baking powder and baking soda, bran and spices together, then rub in margarine until the mixture resembles fine breadcrumbs. Stir the sweetener into the egg and orange juice and beat into the flour mixture. Knead well, and roll out thinly on floured board. Using a cutter, cut into gingerbread men shapes (or other shapes) and place on greased cookie sheets. Bake for 15-20 min or until crisp and lightly browned. Cool on a wire tray and store in an airtight container. TOTAL RECIPE: 1690 cal, 160 g (16 units) carbohydrate, 63 g fiber, 47 g protein, 100 g fat. Source: The Diabetics' Cookbook by Roberta Longstaff & Jim Mann 1984 Shared but not tested by Elizabeth Rodier Oct 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hot Cocoa Categories: Diabetic, Beverages Yield: 2 servings 1 1/2 tb Cocoa Vanilla to taste (optional) 2 c Skim milk 1 tb Gran. artificial sweetener Dash salt Mix cocoa with 1/2 cup milk. Stir in remaining milk. Cook over low heat, stirring constantly until mixture comes to a boil. Remove from heat. Add salt, vanilla, and artificial sweetener. 1 cup serving - 95 calories, 1 skim milk exchange 9.1 gm protein, .9 gm fat, 14.1 gm carbohydrate, 126 mg sodium (not counting pinch of salt), 467.5 mg potassium, .2 gm fiber, 4 mg cholesterol. Source: Am. Diabetes Association Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Instant Breakfast Categories: Diabetic, Chocolate, Breakfast Yield: 1 servings MMMMM---------------------INSTANT BREAKFAST-------------------------- 1 c Skim milk 2 ts Chocolate sauce diab. recipe 1 Egg 1/2 ts Vanilla 1/2 sm Banana or ripe peeled pear MMMMM----------------------CHOCOLATE SAUCE--------------------------- 2 ts Cornstarch 8 ts Artificial sweetener granul. 1/2 c Cocoa 2 ts Vanilla 2 c Cold water CHOCOLATE SAUCE Combine cornstarch and cocoa. Whisk into cold water in a saucepan until there are no dry bits. Cook, stirring frequently, until mixture comes to a boil. Stir 1 minute until mixture thickens. Remove from heat, stir in sweetener (aspartame is OK) and vanilla and allow to cool. Store in clean jar in refrigerator up to 6 weeks. Makes 12 servings, about 2 1/4 cups. 3 tb serving 12 calories, 2 grams carbohydrate, 1 gram protein, 1++ extra choice (free exchange). MOCHA SAUCE Substitute 2 cups strong coffee for water. INSTANT BREAKFAST Combine milk, egg, banana, sauce and vanilla in a blender. Blend at high speed 1 min or until frothy. Makes about 1 1/2 cup. 1 serving, 202 calories, 23 g carbohydrate, 14. g protein, 6 g fat 1 protein choice, 2 milk choices 2%, 1 fruit & veg. choice Half serving, 3/4 cup: 2 milk choices, 103 calories Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier, Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Maple Syrup Categories: Diabetic, Low-fat/cal Yield: 16 servings 1 ts Cornstarch 1 c Cold water 5 ts Sugar 2 ts Imitation maple flavoring 1/4 ts Salt In a 2-cup glass measure, combine cornstarch, sugar, salt and cold water. Microwave on 100% power (High) 2 to 3 minutes or until syrup is clear and thickened, stirring every minute during cooking. Stir in maple flavoring. Cool; refrigerate tightly covered. Makes 1 cup 1 tb serving - 4 calories 1 gram carbohydrate, 0 g protein, 0 g fat. Source: Light & Healthy Microwave Cooking by Janet Emal & Elizabeth Taylor, R.D. 1986 HP Books. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mexican-Style Hot Chocolate Categories: Diabetic, Beverages, Chocolate, Mexican Yield: 9 servings 2 3/4 c Nonfat dry milk powder 1/2 c Powdered sugar substitute* 1/2 c Unsweetened cocoa powder 1 ts Ground cinnamon *Not aspertame - loses sweetness when heated. For cocoa mix, in a storage container combine dry milk powder, cocoa powder, sugar substitute and cinnamon. Mix well. Cover and store in a cool, dry place up to 8 weeks. For each serving, place 1/3 cup of the cocoa mix in a mug. Add 2/3 cup boiling water; stir to mix. Makes 9 servings, each 8 oz. 1 serving 113 calories, 8 g protein, 14 g carbohydrate, 4 g total fat, 2 g saturated fat, 4 mg cholesterol, 120 mg sodium, 413 mg potassium 1 milk exchange, 1/2 fat Source: Diabetic Cook Book, Better Homes & Gardens c. 1992 Shared but not tested by Elizabeth Rodier, Oct. 1993 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Plum Pudding Categories: Diabetic, Desserts, Low-fat/cal Yield: 8 servings 2 c Wholewheat breadcrumbs 1/2 ts Salt 1 c Wholewheat flour 1 3/4 c Carrots, grated 1 ts Baking powder 1 c Green apples, grated 1 c Dried mixed fruit 5/8 c Skim milk 1 Grated rind of 1 sm. orange 5 tb Gran. sugar-free sweetener 1 Juice of 1 sm. orange 4 tb Margarine 1 Grated rind of 1 lemon 1 ts Liquid gravy browning 1 Juice of 1 lemon 1 Egg, beaten 2 ts Mixed baking spices 2 tb Plus 2 tb. brandy 1/2 ts Grated nutmeg 1 ts Margarine to grease dish 1/2 ts Ground cinnamon Mix all the dry ingredients together. Add the carrots and apples. Put the milk, sweetener, margarine and gravy browning into a small saucepan and warm gently until the margarine has melted. Cool and add to the dry ingredients along with the fruit juice, egg and 2 tb. brandy. Mix well together. Pour into a greased baking dish, cover with a lid or foil. Steam for 5 hours by placing covered dish in a heavy kettle over 1 inch of boiling water. Cover kettle. Allow to cool, cover with foil and store in a cool dry place. Use within 7-10 days. Steam for 2 hours on the day the pudding is required. To serve, warm 2 tb. reserved brandy in a large serving spoon or ladle, ignite and pour over pudding. The flamed pudding may be served with Clear Brandy Sauce or a sugar-free egg custard sauce, flavored with brandy. 1/8 pudding = 220 cal, 30 grams carbohydrate, 5 grams fiber, 5 grams protein, 8 grams fat. SAUCE Blend the cornstarch with a little cold water and stir into the boiling water. Boil for 2-3 minutes, stirring. Remove from the heat and add brandy and sweetener. 1/8 sauce = 50 cal, negligible carb. Source: The Diabetics' Cookbook by Roberta Longstaff & Jim Mann 1984 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Popcorn Categories: Snacks, Diabetic, Info/help Yield: 4 servings The Diabetic High Fiber Cookbook by Mary Jane Finsand 1985 has these suggestions: Pillsbury microwave frozen popcorn (makes 8 cups) Any of the following seasonings: taco seasoning mix creamy Italian salad dressing mix sweet-and-sour oriental seasoning mix nacho cheese sauce mix sloppy hot dog or hamburger seasoning mix Pop corn as directed on the package. Divide in half and reserve the remaining popped corn for future use. Sprinkle 1 tbsp. of your chosen seasoning mix over the popped corn you plan to serve. Shake or toss with a fork to completely coat. Yield 4 cups 1 cup serving, 1 bread exchange, 65 calories. Choice Cooking, Canadian Diabetes Assoc. 1986 3 cups dry popcorn, 1 bread choice or exchange 1 tsp margarine or butter, 1 fat choice/exchange Your own herb mixture, no added calories Shared by Elizabeth Rodier MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Prune-Coconut Bars Categories: Diabetic, Cooky/bars Yield: 16 servings 2 c Chopped pitted prunes 1 c Whole wheat flour 1 tb Grated orange rind 1/3 c Wheat germ 1/2 c Water 1/2 c Coconut, flaked or shredded 1 c Rolled oats 1/2 c Vegetable oil Cook the prunes, orange rind, and water in a saucepan until the mixture is soft and smooth. Meanwhile, combine the oats, flour, wheat germ, coconut and oil in a bowl. Stir to blend. Bress half the mixture in the bottom of an 8 inch square baking pan. Pour the prune mixture on top and spread evenly. Top with the remaining oat mixture and press evenly over the top. Bake in 350 F oven for about 30 minutes or until the topping is lightly browned. Cool in the pan before cutting into bars. 1/16 recipe - 141 calories, 1 bread, 1 1/2 fat exchange 16 grams carbohydrate, 3 grams protein, 8 grams fat 17 mg sodium, 145 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Light Pie Categories: Pies, Diabetic, Low-fat/cal Yield: 8 servings 3 tb Butter or margarine 1/4 ts Nutmeg 3/4 c Graham wafer crumbs 3/4 ts Cinnamon 1 tb Plain gelatin 1 pkg 1/2 ts Ginger 1/2 c Cold water 1/2 ts Allspice 3 Eggs, separated 1/2 c Granulated artificial sweet. 1/2 c Skim milk OR 2 tb. liquid SugarTwin 1 1/4 c Canned pumpkin (or cooked) 2 tb Sugar 1/2 ts Salt Leftover pie may be frozen. Melt butter or margarine in a 9 inch pie plate at High for 30 to 40 sec. Add graham wafer crumbs to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at High for 3 to 5 min, watching carefully to prevent scorching. Allow to cool before filling. Dissolve gelatin in cold water and set aside. Beat egg yolks in a 2 quart measure or mixing bowl. Stir in milk, pumpkin, salt and spices. Mix well. Microwave at Medium Low 50% for 30 second intervals until thick and smooth, stirring after each interval. Add gelatin and sweetener. Stir until completely dissolved. Refrigerate until the thickness of unbeaten egg whites. Beat egg whites until soft peaks form. Gradually add sugar and continue beating until stiff and shiny. Fold into pumpkin mixture, being careful to combine thoroughly. Pour into prepared pie shell. Chill overnight. 1/8 pie - 168 calories 16 g carbohydrate, 5 g protein, 8 g fat 1 starch, 1 protein, 1 fat & oils choice Source: More Choice, the Canadian Diabetic Micro. Cookbook 1991 Catha McMaster & Charlotte Empringham Shared but not tested by Elizabeth Rodier, Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Salted Pumpkin Seeds Categories: Snacks, Diabetic Yield: 8 servings 2 c Water 2 c Pumpkin seeds 1/4 c Salt Use seeds of the Halloween pumpkin. Combine water and salt in saucepan. Cook and stir until salt dissolves; cool. Add pumpkin seeds and soak overnight. Drain thoroughly. Pat seeds dry with paper towel. Place on a cookie sheet. Bake at 300 F until seeds are dry, about 1 hour. Yield 2 cups, 8 servings 1/4 cup 92 calories, 2 fat exchanges Source: Diabetic High Fiber Cookbook by Mary Jane Finsand c. 1985 Shared but not tested by Elizabeth Rodier, Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin-Raisin Bread Categories: Diabetic, Breads/bm Yield: 15 servings 1/3 c Vegetable oil 1 tb Baking powder 2 tb Sugar 1/2 ts Baking soda 2 Eggs 1/4 ts Salt 3/4 c Cooked or canned pumpkin 1 ts Ground cinnamon 1 c Unbleached enriched wt.flour 1/2 c Raisins 1 c Whole wheat flour 1/4 c Lowfat milk or orange juice Beat together the oil, sugar, eggs, and pumpkin until light and fluffy. Combine the flours, baking powder, baking soda, salt, cinnamon and raisins in a bowl. Stir into the creamed mixture with the milk or orange juice. Pour into an oiled 9 x 5 inch loaf pan. Bake at 350 F for 40 to 45 minutes. 1/15 recipe - 153 calories, 1 bread, 1/2 fruit, 1 fat 23 grams carbohydrate, 3 grams protein, 6 grams fat 122 mg sodium, 117 mg potassium, 37 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Stuffed Pumpkin Categories: Fruits, Diabetic, Low-fat/cal Yield: 8 servings 2 lb Pumpkin, washed 1 ts Ground cinnamon 2 Apples, cored, quartered 1/2 ts Ground nutmeg 1/2 c Pineapple chunks 1/4 ts Ground cloves 1/2 c Broken walnuts Cut the top off the pumpkin and remove the seeds. Place cut side down i a baking pan and bake at 350 F for about 40 minutes or until soft. With a metal spoon, scrape out the cooked pumpkin, leaving a 1/8 to 1/4 inch thick shell. Process the apples in a food processor until chunky. Add the remaining ingredients and process until just mixed. Spoon into the pumpkin shell. Cover with the top. Bake in 400 F oven for 45 minutes or until the filling is hot. 1 serving 118 calories 18 gm carbohydrate, 3 gm protein, 5 gm fat, 3 mg sodium, 376 mg potassium, 0 cholesterol. 1 vegetable exchange, 1 fruit, 1 fat Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sunny Citrus Cubes Categories: Diabetic, Desserts, Candies Yield: 16 servings 4 tb Unflavoured gelatine 1 ts Orange extract 3/4 c Unsweetened grapefruit juice 2 tb Sugar 2 c Unsweetened orange juice 1/4 c Walnuts, chopped (optional) -- boiling Soften gelatine in grapefruit juice. Add orange juice, orange extract and sugar. Stir until dissolved. Pour into 8" square pan. Chill until partially set. Sprinkle with walnuts if you wish. Tield: 16 pieces, 2 inch x 2 inch 1 serving without nuts contains 24 Calories - 1/2 fruit and vegetable choice. 1 serving with nuts contains 33 Calories - 1/2 fruit and vegetable choice 1/2 fats and oils choice. From Enjoy B.C. Fruit the Diabetic way (1982) (*) From The Kitchen of Gwynne and Jim Bodle (*) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Swedish Cardamom Braid Categories: Diabetic, Vegetarian, Breads/bm Yield: 12 servings 2 tb Active Dry Yeast 1/4 c Vegetable Oil 1/2 c Lukewarm Water (105 to 110 1 Egg -degrees) 3 1/2 To 4 c Flour 1/2 c Milk, scalded 1 ts Ground Cardamom 1/4 c Sugar 1/2 c Raisins, dark or golden 1/2 ts Salt Combine the yeast and the lukewarm water. Let stand until dissolved. Pour the hot milk over the sugar to dissolve it. Pour the hot milk over the sugar to dissolve it. Add the salt and vegetable oil. Cool. Stir in the yeast mixture, egg, 3 cups of the flour and the cardamom into the sugar mixture. Add the raisins and extra flour. Beat until smooth. Turn the dough onto a lightly-floured surface. Knead until smooth and elastic. Transfer to a lightly-oiled bowl, cover with a damp towel and let rise in a warm place until doubled, about 1 hour. Punch down the dough and transfer to a lightly-floured surface. Divide into thirds. Roll each part into a 10-inch-long strand. Braid loosely. Place on a lightly-oiled baking sheet. Cover and let rise in a warm place until doubled, about 1 hour. Bake in a 350-degree oven for 30 to 35 minutes. Serves 12 One Serving = Calories: 121 Carbohydrates: 17 Protein: 2 Fat: 5 Sodium: 94 Potassium: 89 Cholesterol: 23 Exchange Value: 1 Bread Exchange + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Swiss Mocha Mix Categories: Diabetic, Beverages, Chocolate Yield: 4 servings 1/2 c Instant skim milk powder 2 tb Instant coffee 2 tb Cocoa Combine ingredients in blender. Blend at high speed until well mixed. Or place ingredients in a jar, seal and shake. Makes 1/2 cup Each serving 2 tbsp, 32 calories 5 g carbohydrate, 3 g protein 1 milk choice (skim) Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Thyme-Fig Fruitcake Categories: Cakes, Diabetic Yield: 12 servings 1/2 c Unsweetened apple juice 1/4 ts Baking soda 1/2 ts Dried thyme 6 tb Vegetable oil 1 c Finely chopped dried figs 2 tb Sugar 1 1/4 c Flour 1 Egg 1/4 c Cornmeal 1/4 c Pine nuts, toasted 2 ts Baking powder Combine the apple juice, thyme, and figs in a bowl. Set aside for 10 minutes. Stir together the flour, cornmeal, baking powder, and baking soda in a bowl. Beat the oil, sugar and egg until well blended. Pour the egg mixture into the flour. Add the pine nuts and fig mixture. Beat well. Pour the batter into an oiled and floured 9-inch round (or 8 inch square) baking pan. Bake in 350 F oven for 40 to 50 minutes. Cool for 5 minutes in the pan. Remove from pan and cool thoroughly. 1/12 recipe - 190 calories, 1 bread, 1 fruit, 1 1/2 fat exchange 27 grams carbohydrate, 3 grams protein, 8 grams fat 66 mg sodium, 156 mg potassium, 23 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Unsalted Pumpkin Seeds Categories: Snacks, Diabetic Yield: 1 servings 1 c Pumpkin seeds, rinse & dry Salt, optional Rinse seeds in water to clean fibers. Pat lightly dry with paper towel. In a glass pie plate, arrange in an even layer 1 cup seeds. Sprinkle lightly with salt (optional). Microwave (high) 5-7 minutes or until seeds are crisp, stirring every minute. Rest 5 minutes. 1/4 cup 92 calories, 2 fat exchanges (from Salted Pumpkin Seeds recipe, Diabetic High Fiber Cookbook by Mary Jane Finsand) Let's Cook Microwave by Barbara Harris Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Basic Sugarless Vegetarian Mincemeat Categories: Fruits, Diabetic, Low-fat/cal Yield: 12 servings 3 c Apple pulp, some skins 3/4 ts Nutmeg 1/2 lg Lemon with peel, ground 3/4 ts Cloves 1 md Orange with peel, ground 3/4 ts Allspice (optional) 1 c Seedless raisins, ground 1/2 ts Salt (optional) 1 c Seedless raisins whole 2 tb Flour (or 1 tb arrowroot fl) 1 c Currants (or more raisins) 1/4 c Date sugar (optional) 2 ts Cinnamon 1 1/2 ts Rum flavoring (optional) Quarter and core apples, but do not peel. Grind in old-fashioned meat grinder (food processor makes them too fine), using medium-coarse blade. Remove seeds from lemon and orange, grind and add to apples. Grind 1 cup raisins. Mix all ingredients except rum flavoring in large bowl, stirring in spices and flour, then date sugar if desired. Add flavoring and mix again. Place in covered bowl or other container with tight lid; refrigerate at least one week before using or canning. (1/2 inch head space, boiling water bath 20 min for pints after water returns to boil, longer for altitudes over 1000 ft.) If any jars fail to seal, freeze for later use. To freeze after refrigerating for the recommended week, place in clean freezer containers or jars, leaving 1/2 inch at top. Cover with clean lids and place in sharp-freeze section of freezer until frozen. Thaw overnight in the refrigerator before using. Makes 1 quart, enough for 2 8-inch pies. 1/4 cup 116 calories, 2 diabetic fruit exchanges Protein 1, fat 0, carbohydrate 28 grams, 0 cholesterol If salt omitted, 1/4 cup contains 7 mg sodium. Source: Canning and Preserving without Sugar by Norma M. MacRae, R.D. Third Edition 1993 ISBN 1-56440-163-4 Shared but not tested by Elizabeth Rodier Oct 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Whole-Wheat Granola Categories: Diabetic, Snacks Yield: 7 servings 1 c Regular oats, uncooked 1/4 c Vegetable oil 3/4 c Whole-wheat flour 1/4 c Honey or substitute 1/2 c Wheat germ 2 tb Orange juice 3/4 ts Cinnamon 1/4 c Flaked coconut 1/4 ts Salt (optional) 2 tb Sliced almonds This is 1/4 original recipe. Mix first 5 ingredients in electric mixer. Combine oil, honey, and juice and pour over mixture. Mix until completely blended. Spread evenly in a shallow pan and bake in 250 F oven for 45 minutes. Stir in coconut and almonds and bake 30 minutes more. Cool and stir in raisins. * 1/2 cup serving - 227 calories* 1 starch, 1 fruit, 2 fat exchanges. * 27.9 grams carbohydrate, 4.7 grams protein, 11.9 gm fat*, 4 gm fiber * 98.4 mg sodium, 189.1 mg potassium, 0 cholesterol *NOTE: To cut calories and fat, reduce the coconut and oil by a third. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tourtiere Categories: Diabetic, Main dish, Beans Yield: 8 servings 1 lb Lean ground pork (try beef) 1/4 ts Ground nutmeg 2 Cloves garlic, minced 1/4 ts Freshly ground black pepper 1 Onion, finely chopped 1 pn Cloves 1 ts Salt 1 c Chicken stock 1 ts Crumbled sage 1 1/2 c Cooked red kidney beans mash 1/2 ts Ground allspice Double-crust pastry The recommended Gluten-Free Pastry adds 184 calories, 1 starch choice, 1 1/2 fat. Try serving the filling hot with potatoes or toast, or with a breadcrumb topping, or serve in a home made tortilla. Stir-cook ground meat and onion until meat is no longer pink. (Regular ground meat is much less expensive than lean.) Drain fat and return meat to the pan, add spices and stock. This will take about 15 minutes. Stir in mashed beans and simmer until liquid is just evaporated, about another 15 minutes. Cool filling about 30 minutes if making pie crust. Serve hot immediately, refrigerate cooled mixture up to 3 days, or freeze cooled portions up to 3 months. 1/8 recipe - 292 calories, 1 1/2 starch, 2 protein, 1 fat choice 12 grams total fat, 3 grams saturated fat, 18 mg cholesterol, 16 grams protein, 28 grams carbohydrate, 454 mg sodium, 517 mg potassium, high fibre Adapted from Full of Beans by Violet Currie & Kay Spicer 1993 Shared but not tested by Elizabeth Rodier Jan 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gluten-Free Pastry Categories: Allergy, Diabetic, Pies Yield: 8 servings 1 1/2 c Whole bean flour (try puree) 1/2 ts Salt 1/4 c Cornstarch 6 tb Vegetable shortening 1 tb Cornmeal 1 Egg white 1 ts GF baking powder 3/4 c Cold water Bean flour is a new product being promoted by the Ontario Coloured Bean Growers of Ontario. If not available to you, try white bean puree. Less fat is required with bean flour than whole wheat flour for pastry. Stir together dry ingredients, then cut in shortening until mixture is crumbly using pastry blender or 2 knives. Try adding puree alternately with shortening. Whisk together egg white and a little less water if using bean puree. Stir into dry ingredients to make a soft dough. Divide dough in half. Roll dough out to 1/8" thickness on a cornstarch dusted surface, between layers of waxed paper or layers of plastic wrap. Press into pan, patching if necessary. For pie shell or single crust: Trim edge leaving half-inch overhang to tuck under and flute edge. Line inside of pastry shell with piece of foil. Bake at 400 F for 15 minutes or until edges are golden brown, remove foil. For double-crust pie: Trim edge, fill, roll top pastry. Tuck 1/2 inch overhang under edge of bottom crust, press firmly together. Flue edges. Cut steam vents. Bake as recipe directs for filling. Makes 1 double-crust, 2 single pie shells or 24 medium tart shells. Double crust: 184 calories, 1 starch, 1 fat choice 8 grams total fat, 2 grams saturated, 0 mg cholesterol, 4 grams protein, 18 grams carbohydrate, 44 mg sodium, 274 mg potassium. High fibre. Adapted from Full of Beans by Violet Currie & Kay Spicer, 1993 Shared but not tested by Elizabeth Rodier Jan 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Taro Categories: Diabetic, Vegetables Yield: 4 servings 4 Taro corms 2 Garlic cloves, crushed (opt) 1/4 c Chard, chopped (optional) Oyster or other dip sauce (o Other names for taro are dasheen, elephant's ear, nampi, arum lily, cocoyam, yautia, malagna, eddo and kolokassi. Asiatic people steam, boil or stew taro. Hawaiians make poi from it and also stew the leaves. Peel the taro. Soak in cold water until ready to cook. Boil in water to cover, or steam in a bamboo steamer. Serve plain as you would boiled potato. To season taro, drain and cut into cubes while still hot. Combine with chard and garlic. Heat a wok or skillet with just enough vegetable oil to coat the bottom. Stir-fry taro mixture for 1 minute. Serve hot or cold with dipping sauce if desired. 1/2 cup without any optional ingredients - 92 calories, 1 1/2 starch exch. 22 grams carbohydrate, 2 grams protein, 10 mg sodium, 319 mg potassium Adapted from Diabetic Cooking from Around the World by V. Chantiles 1989 Shared but not tested by Elizabeth Rodier Jan 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Smunchies Categories: Diabetic, Desserts Yield: 35 servings 1 pk Sugar-free chocolate pudding 70 Graham cracker squares 2 c Nonfat milk Low-cal whipped topping 3 c Peanut butter MY NOTE: The first time you might want to use just part of the pudding for smunchies. Some whipped topping recipes and mixes freeze OK for a few days but haven't tested any longer than a week. Mix chocolate pudding according to directions on package using nonfat milk. Cool thoroughly. Mix peanut butter with pudding. Drop 1 Tbsp. onto 1 square graham gracker. Place (1 Tbsp ?) low-calorie whipped topping on top of pudding mixture, cover with second graham cracker square. Freeze until ready to use. each serving - 200 calories, 1 starch, 1 med. fat meat, 1 fat 17 grams carbohydrate, 8 grams protein, 12 grams fat, 142 mg sodium Adapted from Exchanges for All Occasions by Marion Franz 1993 edition Shared but not tested by Elizabeth Rodier Jan 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Homemade Granola Categories: Diabetic, Snacks Yield: 26 servings 4 c Uncooked quick oatmeal 1/4 c Granulated sugar substitute 1 c Chopped peanuts (no skins) 1/3 c Vegetable oil 1/2 c Grape Nuts 1/2 c Wheat germ 1/2 c Bran 1/2 c Raisins Spread the oatmeal on a cookie sheet and heat in a 350 F oven for 10 minutes. Combine all but the wheat germ and raisins. Bake on an ungreased cookie sheet or pan for 20 minutes, stirring once to brown evenly. Allow mixture to cook (?) in the oven. Add wheat germ and raisins. Refrigerate in glass jars or plastic containers. 6 1/2 cups. 1/4 cup serving = 140 calories, 1 starch/bread, 1 fat exchange 15 grams carbohydrate, 5 grams protein, 7 grams fat, 57 mg sodium Adapted from Exchanges for all Occasions by Marion Franz, M.S., R.D., C.D.E. Third Edition 1993 ISBN 1-56561-005-9 Shared but not tested by Elizabeth Rodier Jan 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Marshmallow Crispies Categories: Diabetic, Rice, Cooky/bars Yield: 25 servings 1 tb Vegetable oil 4 c Crisp rice cereal 40 lg Marshmallows (4 cups mini) Greas large saucepan with cooking oil. Add marshmallows and melt over low heat; watch carefully. Quickly stir in cereal; mix well. With buttered spoon (or spoon dipped in water), press into greased 8 inch square pan. Cut into 25 squares. 1 square = 60 calories, 1 fruit exchange 15 grams carbohydrate, trace protein, trace fat, 39 mg sodium Adapted from Exchanges for All Occasions by Marion J. Franz, Third Edition 1993. ISBN 1-56561-005-9 Shared but not tested by Elizabeth Rodier Jan 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Crispy Oatmeal Cookies Categories: Diabetic, Cooky/bars Yield: 36 cookies 1/3 c Butter (margarine) 1 c Quick rolled oats 1/3 c Lightly packed brown sugar 1 ts Cinnamon 1/4 c Warm water 1/2 ts Baking soda 1 c Flour, divided 1/4 cup aside My note: these keep fairly well in a covered container, and freeze well according to the cookbook. Try ginger (used in some Australian ANZAC cookies) instead of cinnamon. Cream butter and sugar together thoroughly, then beat in water. Set aside 1/4 cup flour for rolling. Mix together the remaining dry ingredients, then stir them into the creamed mixture. Add the remaining flour gradually to the dough until it is stiff enough to roll. Divide the dough into 3 lumps about the same size. Roll each lump of dough out about 1/8 inch thick and cut into 12 pieces about the same size. This is much easier than trying to use a cookie cutter if you need to know cookies per serving. Place on a lightly greased cookie sheet. Bake at 350 F about 10 minutes or until golden brown around the edges. Remove from pan, cool. Store in a covered container. Makes about 36 cookies. 3 cookies per serving: 126 calories, 1 starch choice, 1 fats choice 16 grams carbohydrate, 2 grams protein, 6 grams fat. Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared and tested by Elizabeth Rodier Jan 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Chiffon Pie Categories: Desserts, Diabetic, Low-fat/cal Yield: 8 servings 3 tb Margarine 3 tb Sugar 3/4 c Graham wafer crumbs 1/2 ts Lemon peel, grated 1/4 ts Cinnamon 1/8 ts Salt 1/4 ts Nutmeg 1/4 c Lemon juice 1/8 ts Allspice 1/2 c Sweetener equiv. to sugar 1 tb Unflavored gelatine (1 pkg) 1/3 c Powdered skim milk 1/2 c Water 1/3 c Ice water 2 Eggs, separated 1 tb Lemon juice Melt margarine in a pie plate at high for 30-45 sec. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling. In a large measure, sprinkle gelatin on 1/2 c water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 c lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 min. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened. Beat egg whites, powdered milk, ice water and 1 tb lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving. Each serving 1/8 pie, 1 starch, 1 fat choice 15 g carb, 4 g protein, 5 g fat, 115 calories Source: More Choice, The Canadian Diabetes Microwave Cookbook by Catha McMaster & Charlotte Empringham 1991 Shared by Elizabeth Rodier July 1993 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Pie Categories: Desserts, Diabetic, Low-fat/cal Yield: 8 servings CRUST 1 c Water 8 Graham crackers,crushed 3/4c 3 tb Lemon juice 3 tb Melted margarine 2 tb Cornstarch 2 tb Sugar 1 Lemon rind grated FILLING 1 tb Margarine 2 lg Egg whites at room temp. 3 dr Yellow food coloring 1/4 ts Cream of tartar 8 pk Equal 1 gr (16 tsp aspartame 1/4 c Sugar Combine crust ingredients in 9" pie plate and mix with fingers. Press crumbs evenly around edges and on the bottom of pie tin. Bake at 350 F for 6 min. Cool before filling. FILLING Beat egg whites until frothy. Add cream of tartar and continue to beat at high speed, gradually adding sugar until meringue is stiff. Combine water, lemon juice and cornstarch in a small saucepan and stir until smooth. Add lemon rind, margarine and food coloring to cornstarch mixture and cook and stir over moderate heat until thickened and the starchy taste is gone. Remove from heat. Mix sweetener into hot cooked mixture. Fold hot cooked mixture into meringue and mix lightly but thoroughly. Pour filling into crust and refrigerate until firm. 8 servings. Per serving, including crust: 132 cal, 18 gm cho, 2 gm pro, 6 gm fat, 130 mg NA 1 bread, 1 fat exchange Source: The New Diabetic Cookbook by Mabel Cavaiani c. 1989 Shared by Elizabeth Rodier July 1993 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Banana Health Loaf Categories: Diabetic, Breads/bm, Low-fat/cal Yield: 14 servings 1 1/2 c Whole wheat flour, divided 1/2 ts Salt 1/2 c Coconut, unsweetened shredd. 1 c Mashed banana (3 small) 2 ts Baking powder 3 tb Vegetable oil 1/2 ts Baking soda 2 tb Liquid honey Suggestion: reserve 1/4 cup flour. Low fat recipes have a tendency to be too dry. Bake about 35 min in 9x5 loaf pan or muffin cups if 8x4 pan not available. Mix together 1 1/4 c. of flour, coconut, baking powder, baking soda and salt in a bowl. Combine banana, oil and honey. Stir into flour mixture quickly but gently until just combined. Add part of the remaining 1/4 cup flour if needed. Batter will be lumpy. Spread batter evenly in a lightly greased (and/or waxed paper lined) 8x4 loaf pan. Bake at 350 F about 45 min until tester inserted in center comes out clean. Cool 10 min in pan. Turn out of pan, cool completely on rack. Wrap in waxed paper and store overnight before slicing. Makes 14 servings, each about 1/2 inch thick when 8x4 pan used. 1 starchy choice, 1 fats & oils choice 16 g carbohydrate, 2 g protein, 4 g fat, 108 calories Source: Choice Cooking, Canadian Diabetes Association c. 1986 Shared by Elizabeth Rodier 6/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fruitcake Categories: Cakes, Diabetic Yield: 15 servings 1/2 c Snipped dried figs 2 c Whole wheat flour 1/2 c Chopped dates 1/2 c Wheat germ, toasted 1/2 c Chopped prunes 1 tb Baking powder 1 c Crushed pineapple 1 ts Baking soda 1 c Dark raisins 1 ts Ground cinnamon 2 c Chopped apple (1 med. size) 1/2 ts Ground nutmeg 1/2 c Chopped walnuts 2 Eggs 1/2 c Orange juice Combine the figs, dates, prunes, pineapple, raisins, apple, walnuts, and orange juice in a bowl. Add the remaining ingredients and mix well. Pour into a lightly oiled 10 inch tube pan. Bake in 350 F oven for 40 to 50 minutes. 1/15 cake - 193 calories, 1 bread, 1 1/2 fruit, 1 fat exchange 37 grams carbohydrate, 5 grams protein, 4 grams fat 117 mg sodium, 349 mg potassium, 37 mg cholesterol Source : Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Macaroni, Cheese and Tomatoes Categories: Diabetic, Vegetarian, Cheese Yield: 2 servings 1/2 c Elbow macaroni 1 pn Pepper 1 c Canned tomatoes or sauce 1/2 c Shredded Cheddar cheese 1/4 ts Basil or dillweed 1 tb Crushed cornflakes 1/4 ts Prepared mustard Cook macaroni according to package directions, drain. Break up tomatoes in their juice in a 4 cup casserole dish. Stir in basil, mustard and pepper. Add macaroni and cheese, mix lightly. Sprinkle with cornflake crumbs or bread crumbs. Bake at 350 F about 30 minutes or until crumbs brown and mixture is bubbly. 1/2 recipe = 230 calories, 1 protein, 1 starch, 1 fruit/veg, 1 fat choice 24 grams carbohydrate, 11 grams protein, 10 grams fat. Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared and tested by Elizabeth Rodier Jan 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peanut Butter Pie Categories: Diabetic, Chocolate, Pies, Desserts Yield: 8 servings 1 1/4 c Hot water; 3 tb Flour; 1/4 c Creamy Peanut Butter; 3 tb Cornstarch; 1 oz Chocolate; 2 Egg yolks,slightly beaten 2 tb Granulated Sugar Replacemant 1 ts Vanilla extract; 1 1/4 c Skim evaporated milk; 9 Inch pie shell, baked; Combine water, peanut butter and baking chocolate in top of double boiler. Cook and stir over simmering water until peanut butter and chocolate are melte. Stir in sorbitoled and granulated sugar replacement. In a bowl, blend milk, flour and cornstarch together until smooth; gradually pour small amount of chocolate mixture. Cook and stir 2 minutes longer. Remove from heat; stir in vanill. Cool and stir 2 minutes longer. Remove from heat; stir in vanilla. Cool slightly. Pour into baked pie shell. Chill in refrigerator until sit, at least 2 hours. Food exchange per serving: 1 HIGH-FAT MEAT EXCHANGE + 1 FAT EXCHANGE + 1/2 FRUIT EXCHANGE + PIECRUST EXCHANGE Source: The Diabetic Chocalate Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Quinoa Salad Categories: Diabetic, Nuts/grains, Vegetarian, Vegetables, Salads Yield: 9 servings 1 1/2 c Quinoa 1/4 c Dill, cilantro, or parsley 3 c Water -finely chopped 1 Green bell pepper; chopped 1 Receipe Savory Salad Dressin 1 Red bell pepper; chopped -or Honey-Vinegar dressing 1/4 c Scallion; chopped Freshly ground pepper to tst 1/4 c Red onion; chopped Rinse the quinoa well before cooking to remove its slightly bitter coat. Place the quinoa and water in a saucepan. Bring to a boil, cover, reduce the heat, and simmer for about 15 minutes, or until the liquid is absorbed. Combine the chopped vegetables in a bowl, including the fresh chopped herb of your choice. Mix well. Add the cooked quinoa. Toss gently and add dressing of your choice. Mix well. Add the cooked quinoa. Toss gently and add dressing of your choice. Toss again and add pepper to taste. Cover and chill for at least 2 hours before serving. Food Exchange per serving: 1 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGES + 1 VEGETABLE EXCHANGE Nancy O'Brion NOTES: (I would make this work for me as a diabetic. I'm ENJOY salads of any kind.) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: A Happy Home Recipe Categories: Diabetic, Main dish, Info/help Yield: 1 family 4 c Of love 5 Spoons of hope 2 c Of loyalty 2 Spoons of tenderness 3 c Forgiveness 4 qt Of faith 1 c Friendship 1 Barrel of laughter Take love and loyalty, mix them throughly with Faith. Blend it with tenderness, kindness and understanding. Add friendship and hope, sprinkle abundantly with laughter. Bake it with sunshine. Serve daily with generous helpings MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cousous Topped with Almonds Categories: Diabetic, Nuts/grains, Side dishes, Vegetarian, Fruits Yield: 12 servings MMMMM------------------------THE COUSCOUS----------------------------- 1 1/2 c Dry couscous;* 1 c Green beans; cut into 1" 1 1/2 c Boiling water -pieces 1 c Carrots; 1/3 c Red onions; sliced 1 lg Bell pepper; green,red, or 1/3 c Currants or raisins; -yellow or all!! 2 tb Almonds; toasted and chopped MMMMM--------------------------MARINADE------------------------------- 1/4 c Canola oil; 3 tb Lemmon juice; 1/2 c Orange juice; 1/2 c Fresh parsley; chopped 1/4 ts Cinnamon; 1 tb Fresh dill; mixed *Couscous is available in large supermarkets or specialty stores Place the couscous in a large bowl; stir in the boiling water. Cover and let sit for 10 to 15 minutes, stirring once or twice with a fork to fluff. Steam the carrots, pepper, and green beans until just tender. The time varies with the vegetable. Pepper takes about 1 to 2 minutes; green beans take about 2 minutes; carrots take about 4 minuutes. Add to the couscous. Gently stir in the red onion, currants, and almonds. Whisk all the ingredients for the marinade together. Add to the coucous mixture and allow this final mixture to chill for 2 hours to in a covered bowl in the refrigerator, or until cool throughtout. Don't allow the couscous to sit any longer than this or it will become mushy. One serving(1/12 mixture, about 1/2 cup) (1/2 cup does this mean that we must have 10 other people over for lunch, you all come!) Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE (THERE IS VEGETABLES LISTED IN THE ABOVE INGREDIENTS, YET THERE IN NOT VEGETABLE EXCHANGE THAT IS LISTED) CAL: 155; CAR: 23gm; PRO: 4g; FAT: 5g; CHO: 0mg; SOD: 8mg; Source: Diabetes Forecast; February 1994 Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Dieter's Taco Salad Categories: Diabetic, Low-fat/cal, Salads, Mexican, Cheese Yield: 4 servings 1 lb Ground beef; lean 1/4 ts Garlic powder; 1 md Onion, 1 tb Water; 1 lg Green pepper, chopped 4 x Tortillas; 8-inch 8 oz Tomatoe sauce; no-salt 4 c Lettuce; shredded 1 tb Vinegar; 12 x Tomatoes; cherry, halved 1 ts Mustard; dry 1 md Carrot; medium, shredded 1/2 ts Pepper; red, crushed 1/4 c Parmesan cheese, grated 1/2 ts Basil; dried, crushed NUTRITION INFORMATION PER SERVING: 353 cal., 30g pro., 30g carbo., 13g fat 85mg chol., 201mg sodium. Cook beef, onion, and 1/4 cup of green pepper till beef is brown; drain. Add next 7 ingredients. Bring to boil; reduce heat. Simmer 15 minutes. Warm foil-wrapped tortillas in a 350F oven for 10 minutes. Spray 4 10-ounce casseroles with nonstick spray coating; press 1 tortilla into each. Bake in a 350F oven for 15 minutes. divide lettuce among 4 plates. Place a tortilla on each plate. Spoon beef mixture into tortillas. Top with remaining green pepper, tomatoes, carrot, and cheese. BETTER HOMES AND GARDENS MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Asparagus and Carrots Categories: Diabetic, Vegetables, Low-fat/cal Yield: 6 servings 1/2 lb Carrots; small 1 ds Lemon pepper; 8 oz Asparagus spears; frozen 1/8 c Lemon juice; PER SERVING: 26 cal., 1g Pro., 6g Carbo., 0g fat, 0mg Chol., 19mg Sodium Wash, trim, and peel samll carrots. Place carrots in a steamer basket above boiling water. Cover and steam about 15 minutes or till crisp- tender. Rinse carrots in cold water; drain. Meanwhile, cook frozen asparagus spears according to package. Rinse asparagus in cold water; drain. Cover and chill drained carrots and asparagus. To serve, arrange carrots and asparagus on a platter. Sprinkle with a little lemon juice and lemon pepper. BETTER HOMES AND GARDENS Food Exchanges per serving: 1 VEGETABLE EXCHANGE Nancy O'Brion's Notes: The Asparagus and Carrots made 1/3 cup per 1 person...you could have a free salad also. This was very taste....even a family member that don't like cooked carrots, like these cook carrots. Also we just nuked in the mircowave stove for about 10 minutes. The lemon juice and the lemon pepper really did make a nice change for us. (are tryig hard to cut back on the fat.) Used fresh asparagus. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pork Chops Dijon Categories: Diabetic, Low-fat/cal, Meats Yield: 4 servings 4 Pork loin chops; 1/2 thick 2 tb Italian salad dressing; * 1 md Onion; 1/4 t Pepper; 3 tb Dijon-style mustard; * low-calorie dressing PER SERVING: 248 cal., 25g Pro., 2g Carbo., 14g fat, 80mg Chol., 390 Sodium Trim excess fat from chops. Spray a 10-inch skillet with nonstick spray coating. Brown chops on both sides in hot skillet. Remove chops. Add onions; cook and stir over medium heat 3 minutes. Push onions aside; return chops to skillet. Combine mustard, dressing and pepper; spread over chops. Cover; cook over medium-low heat 15 minutes or till meat is tender. BETTER HOMES AND GARDENS MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Orange-Jicama Salad Categories: Diabetic, Salads, Mexican Yield: 2 sweet ones Butter lettuce leaves; Salt; 1 tb Fresh orange juice; Freshly ground pepper; 1 lg Orange; peeled/sliced 1/2 c Red onion; chopped 1 ts White wine vinegar; 1 T Minced fresh cilantro; 1 c Jicama; julinanna chopped 3 T Olive oil; Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion. Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro. (I enjoy Jicama as good food with Hot sauce for dipping in.) (Nancy O's notes: Jicama was good, but the rest was kinda not my taste. It should be done right, but I sort of just dumped it all in a bowl and mixed. A salad plate for each serving...too many dishes used and no dishwasher!) Food Exchanges per serving: 1 FRUIT EXCHANGE + 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE + 1 STARCH/BREAD EXCHANGE MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrots in Orange-Basil Butter Categories: Diabetic, Vegetables, Herb/spice Yield: 2 servings 2 Med. Carrots * 1 tb Margarine; (YES! YES!) 1 T Water 1/8 ts Finely Shredded Orange Peel 1 T Butter;(NO! NO!) 1 pn Pinch Dried Basil, Crushed -=OR=- Snipped Parsley (Opt.) * Carrots should be cut into julienne strips. Place carrot strips in a 1-quart casserole. Sprinkle with water. Micro-cook, covered, on 100% power for 2 to 3 minutes or just till carrot strips are crisp-tender. Let stand, covered, while preparing butter mixture. For butter mixture, in a custard cup combine butter or margarine, orange peel, and basil. Micro-cook, uncovered, on 100% power about 30 seconds or till butter or margarine is melted. Drain Carrots. Drizzle butter mixture over carrot strips. Garnish with snipped parsley, if desired. Food Exchnage per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE (Again I would make this work for me.....Since the diabetic is in large part is veggies! Veggies!. Just to have a varity of way fixing veggies will help me to follow the diet.) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Asparagus (Generic) Categories: Diabetic, Low-fat/cal, Vegetables Yield: 1 servings Asparagus 1 1/2 lb For 4 servings. Asparagus is low-calorie and spiked with vitamins A &b C. Allow about To Prepare: Break off tough ends as far down as stalks snap easily. For spears, tie with string. Or, cut each stalk into 1 inch pieces. Cooking Spears: In deep, narrow pan or asparagus pot, heat 1" salted water to boiling. Place asparagus upright in pot. Heat to boiling, reduce heat. Boil uncovered for 5 minutes. Cover and boil 2-3 minutes longer. Drain. Cooking pieces: Cook lower stalk pieces uncovered in 1" boiling water for 6 minutes. Add tips, cover, and cook until tender, about 1-2 minutes. Drain. Steaming: Place steamer or basket in 1/2" water (water should not touch basket). Place asparagus in basket. Cover tightly and heat to boiling. Reduce heat and steam until tender, about 6 minutes. Microwave: Cover and nuke asparagus spears or 1" pieces and 1/4 c water in 2 qt casserole on high 4 minutes. Turn asparagus over. Cover and nuke until tender crisp, about 3 minutes longer. Let stand 1 minute and drain. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Asparagus with Toasted Pine Nuts & Lemon Vinai Categories: Diabetic, Vegetables, Low-fat/cal, Nuts/grains Yield: 4 servings 1 lb Asparagus, fresh spears 1/2 t Salt 3 T Pine nuts 1/2 t Basil, dried whole 1/4 c Olive oil 1/2 t Oregano, dried whole 1 T Lemon juice, fresh Pepper, freshly ground 1 Clove garlic, crushed Snap off tough ends of asparagus. Remove scales from stalks with knife or vegetable peeler, if desired. Place spears in a steaming rack over boiling water; cover and steam 4-5 minutes or until spears are crisp-tender. Transfer to a serving platter. Sautee pine nuts in a small skillet over medium heat 2-3 minutes, until browned. Set aside. Combine olive oil and remaining ingredients in a medium saucepan; stir with a wire whisk to blend. Cook over medium heat 2-3 minutes or until thoroughly heated, stirring constantly. Pour over asparagus. Sprinkle with pine nuts. Let stand to room temperature before serving. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cabbage Casserole Categories: Diabetic, Vegetables, Meats, Casseroles Yield: 6 servings 1 md Onion; chopped 1/2 ts Salt; 1 Stalk Celery; chopped 1 md Cabbage; shredded 3 tb Margarine; 2 Apples; sliced thin 3/4 lb Lean Ground Beef; Preheat oven to 350 deg F. In skillet, saute onion and celery in margarine 2 minutes. Add beef and salt and stir another 2 minutes. Spread half the cabbage in 2 qt baking dish and cover with half the apples and all the meat mixture. Add remaining cabbage and apple slices. Cover and bake 1 hour. Nice with mashed potatoes or noodles. Food Exchange per serving: 1 LEAN-MEAT EXCHANGE + 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE IF THAT + 1 FRUIT EXCHANGE MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Homemade Chips, Lo Fat, Lo Cal Categories: Diabetic, Vegetables, Side dishes, Low-fat/cal Yield: 4 servings 1 Unpeeled baking potatoe 2 T Fat free Italian dressing Preheat oven to 500F. Lightly spray cookie sheet with vegetable cooking spray. Slice unpeeled baking potato into very thin slices. In bowl, toss potatoe slices with dressing until evenly coated. Arrange potatoes in single layer on cookie sheet. Bake about 20 min. or until lightly browned on both sides, turning once after 10 min. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Red Cabbage Ii Categories: Diabetic, Vegetables, Side dishes Yield: 6 sweet ones 1 t Oil; 1/2 Bay leaf; 1/2 c Onion; finely chopped; 1 T Sugar; 4 c Red cabbage; coarse shredded (sugar substitute, please) 1 c Peeled apple; chopped 1 1/2 T White vinegar; 2 Whole cloves; In a heavy skillet, heat oil over medium high heat. Add onion and saute until tender. Add cabbage, apple, cloves and bay leaf. Cover and simmer about 20 min or until cabbage is tender. If cabbage gets dry, add a small amount of water. Add sugar and vinegar to cabbage mixture; toss gently. Cover and cook about 5 min longer. Cal 45; Fat 1g. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/4 FRUIT EXCHANGES + 1 FAT EXCHANGES. Nancy O'Brion's NOTES: I have no idea what this is like, but this is on my "to try" list. This one I will make it for us..... MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Asparagus with Mushrooms and Fresh Coriander Categories: Diabetic, Vegetables, Side dishes Yield: 6 servings 1 lb Fresh Asparagus; 2 tb Shallots; 2 tb Butter; (yea! right!) 1/2 ts Salt; -=OR=- 1 Freshly ground black pepper; 2 tb Margarine; 4 tb Fresh coriander; chopped 1/2 lb Mushrooms; sliced (2 cups) Trim off tough part of asparagus stalk, about 2 to 3 inches from bottom. Use a vegetable peeler to scrap asgaragus to about 1 inch from top. Cut asparagus on diagonal into 1 inch pieces. Melt butter in a non stick frying pan. Add mushrooms and cook over high heat, tossing and shaking, until mushrooms are lightly browned. Add asparagus. Cook, stirring and tossing for about 1 minute. Add shallots, salt and pepper. Sprinkle with coriander. Cook for 30 seconds. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Steamed Rice Categories: Diabetic, Vegetarian, Rice Yield: 4 servings 1 c Long grain rice Salt (optional) 1 3/4 c Water Rinse rice well. Combine with water and salt, if using, in a 8 cup microwaveable casserole. Cover and microwave at high for 5 minutes, then at medium for 8 to 12 minutes or until most of water is absorbed. Let stand covered, 5 to 10 minutes to absorb remaining liquid. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE Nancy O'Brion's NOTES: I found this recipe for cooking rice on the cooking echo. Since I buy in bulk to at a cheap rate, I need one to have recipe to cook it. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Cheesecake 1 Categories: Diabetic, Desserts, Cheese, Low-fat/cal Yield: 8 servings 2 tb Margarine; 1/2 c Orange juice; 1/2 c Graham cracker crumbs; 1/2 ts Orange; rind grated 8 oz Low-fat cottage cheese; 2 Egg; whites 1/3 c Evaporated skim milk *; 1/8 ts Salt 1 1/2 tb Unflavored gelatin; 2 tb Water -(1 1/2 pk) 1 c Strawberries; crushed 2 tb Sugar, divided (ER note) Crush fresh strawberries, or thaw frozen unsweetened. For 1/3 cup evaporated milk, you can place a scant 2 tb. powdered skim milk in a measuring cup and fill with liquid milk up to 1/3 mark. Preheat oven to 400 F. Melt margarine in 9 inch pan. Add crumbs, mix. Press mixture over bottom of pan. Bake 5 to 7 minutes. Cool. Sieve cottage cheese or puree in blender. Add milk and stir until smooth. Chill. In saucepan, mix 1 1/2 tb gelatin and 1 tb sugar. Add juice and rind. Heat over low heat, stirring constantly until gelatin is dissolved. Remove from heat. Let stand at room temperature. In medium bowl beat egg whites with salt until stiff. Fold in gelatin and cottage cheese. Pour over crumbs. Refrigerate until set before adding glaze. GLAZE Mix remaining gelatin (1/2 Tb) with water and 1 tb sugar. Heat until gelatin is dissolved. Stir in strawberries. Pour mixture over cheesecake and spread with spatula. Refrigerate until firm. 1/8 recipe, 120 calories, 1/2 starch, 1 lean meat, 1/2 fruit exchange 7.8 gm protein, 4.1 gm fat, 13.4 gm carbohydrate, 253.6 mg sodium, 207.2 mg potassium, 1.2 gm fiber, 3 mg cholesterol. Source: Am. Diabetes Association, Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rice Flour Yeast Bread Categories: Diabetic, Rice, Breads/bm Yield: 2 servings 3 c Rice flour; 2 tb Baking powder 10 tb Potato starch flour; 1 c Dry milk (5/8 cup 1/4 c Instant mashed potatoes; 2 pk Dry yeast; (2 tb) 2 c Very hot tap water 2 tb Sugar 1/4 c Soft butter or margarine 1 ts Salt 4 Eggs; beaten 1. Sift together flours. Measure 2 cups into large mixer bowl. Add dry yeast, sugar, salt, baking powder, and dry milk. Mix thoroughly. 2. Combine instant mashed potatoes and hot tap water; whip lightly with a fork. 3. Add potato mixture and soft butter to dry ingredients in mixer bowl. Beat 3 minutes on medium speed. 4. Add remaining flour and eggs; beat 3 minutes on medium speed. Mixture will be like thick cake batter. 5. Leave batter in bowl; cover and let rise in warm place for 1 hour. Batter will rise about 2" depending on size of bowl. 6. Beat just enough to remove large gas bubbles. 7. Preheat oven to 325 F. 8. Grease two 9 x 5 loaf pans. Pour batter into pans; cover and let rise 30 minutes. 9. Bake 30 to 35 minutes until lightly browned. Especially good toasted. Source: Gluten Intolerance, A Resource Including Recipes The Food Sensitivity Series, The American Dietetic Assoc. 1985 ISBN 0-88091-013-5 216 West Jackson Boulevard, Suite 800 Chicago, Illinois 60606-6995 (312) 899-0040 Recipes are wheat-free but not all gluten-free. No nutrition info. Other books in the series are Lactose Intolerance and Food Sensitivity. Appendix 1 - packaged food allowed on a modified gluten diet Appendix 2 - Food company addresses for product information Appendix 3 - Addresses for Am. Celiac Society, Gulten Intolerance Group and Midwestern Celiac-Sprue Assoc. Appendix 4 - Addresses for distributors of gluten-free products. Appendix 5 - Additional literature on food sensitivity and allergy. Appendix 6 - Suggested cookbooks (11) for the food sensitive individual. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Shepherd's Turkey Pie Categories: Diabetic, Main dish, Vegetables, Meats, Crockpot Yield: 6 servings 2 Onions; sliced 2 c Carrots; sliced, steamed 2 tb Vegetable oil; 2 c Tomato/canned peeled diced; 4 c Turkey / chicken; 1/2 ts Dried thyme; -cooked chopped 1/2 ts Dried rosemary; 1/4 c Whole wheat flour; 6 Potatoes; cooked, mashed 2 c Chicken stock or broth; In a large saucepan, saute the onions in the oil for 5 minutes. Add the turkey (or chicken). Sprinkle in the flour, stir to blend. Add the chicken stock, carrots, tomatoes, thyme, and rosemary. Cook over medium heat until thickened. Pour into a lightly oiled 3-quart casserole. Spread the potatoes over the top. Bake in a 375 F oven for 20 to 30 minutes, or until browned. 1/6 recipe - 371 calories, 4 lean meat, 2 bread, 1 vegetable exchange 38 grams carbohydrate, 33 grams protein, 10 grams fat 81 mg sodium, 1133 mg potassium, 71 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook, by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pineapple Snow & Custard Sauce Categories: Diabetic, Desserts, Sauces, Low-fat/cal Yield: 8 servings 1 tb Unflavored gelatin (1 pkg) CUSTARD SAUCE, optional 2 tb Sugar 2 Eggs, slightly beaten 1/8 ts Salt 2 tb Sugar 1/2 c Water 1/4 ts Salt 1 1/2 c Unsweetened pineapple juice 1 1/2 c Skim milk 2 Egg whites 1 ts Vanilla Combine gelatin, sugar and salt in saucepan. Add water. Place over low heat, stirring constantly until gelatin is dissolved. Remove from heat. Stir in pineapple juice. Chill until mixture begins to thicken. Add egg whites and beat with electric beater until mixture begins to hold its shape. Spoon into dessert dishes. Chill until firm. Serve plain or with soft Custard Sauce. Yield 6 cups. 3/4 cup serving Pineapple Snow without sauce: 45 cal, 1/2 fruit exchange 1.7 gm protein, 0 fat, 9.5 gm carbohydrate, 45.9 mg sodium, 96.4 mg potassium, 0 fiber, 0 cholesterol SOFT CUSTARD SAUCE Combine all sauce ingredients except vanilla. Cook in double boiler over hot, not boiling, water. Stir constantly. When custard coats a silver spoon, remove from heat. Cool at once by placing pan in a bowl of ice water. Stir in vanilla. Serve over fruit or gelatin. Yield 2 cups. 1/4 cup serving - 47 calories, 1/2 skim milk exchange 3.1 gm protein, 1.5 gm fat, 5.4 gm carbohydrate, 107.5 mg sodium, 92.4 mg potassium, 0 fiber, 69 mg cholesterol. MY NOTE: If you just want to use 2 egg yolks from the Pineapple Snow, try a half quantity of the sauce ingredients. Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier, Nov 93. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Honey Cake Categories: Diabetic, Cakes Yield: 24 servings 3 Eggs 1/2 ts Ground cinnamon 1/4 c Sugar 1/4 ts Ground nutmeg 1/4 c Soft margarine 1/8 ts Ground cloves 2 1/2 c Flour 1/4 c Honey 1 ts Baking powder 1 c Cold strong coffee 1 ts Baking soda 1 Ripe banana, mashed NOTE: Honey Cake has 1 tsp of sugar per serving. Beat the eggs until thick. Add the sugar gradually. Beat in the margarine. Stir the flour, baking powder, baking soda and spices together. Add gradually to the creamed mixture with the honey and coffee. Beat until combined. Add the banana. Pour the batter into a lightly oiled and floured tube pan or two nine inch loaf pans. Bake in 350 F oven for 45 to 50 minutes. Remove from the oven and cool on a wire rack for 5 minutes before removing from the pan. Cool thoroughly before slicing. 1/24 recipe - 93 calories, 1 bread exchange, 1/2 fat 15 grams carbohydrate, 2 grams protein, 3 grams fat 76 mg sodium, 41 mg potassium, 33 mg cholesterol Source: section of traditional Jewish recipes, Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Adapt Your Own Recipe Categories: Diabetic, Info/help Yield: 1 servings 1 Info/help REDUCE CHOLESTEROL ~ Use vegetable oil or margarine instead of butter ~ Substitute 2 egg whites for 1 egg, or use egg substitute ~ Use more vegetables and grains and less meat in recipe ~ Use soy-based product to replace part of meat eg. tofu ~ Use nonfat milk products instead of whole milk REDUCE FAT CONTENT ~ Use reduced calorie mayonnaise and salad dressing ~ Blend cottage cheese or yogurt with milk for sour cream topping ~ Replace regular whipping cream with low-cal topping or yogurt ~ Remove visible fat from meat and skin from poultry before cooking ~ Decrease oil in marinades and salad dressing; increase vinegar, water and seasonings ~ Use foods canned in their own juice or water ~ De-fat meat drippings by refrigerating and skimming fat off the top ~ Decrease the amount of fat used in baked goods by 1/3 to 1/2 and increase fluids called for to reach desired consistency. ~ Cheese that is finely grated or thinly sliced goes further ~ Pour some of the fat off the top of "natural" peanut butters REDUCE SODIUM CONTENT ~ Use low-salt or no-salt-added products ~ Increase your use of herbs and spices in place of salt in recipes ~ Use fresh foods whenever possible in place of canned or processed (soup mixes, cured meats etc) or rinse canned foods (tuna) with water ~ Do not add salt to water when cooking pasta or other foods REDUCE SUGAR CONTENT ~ Decrease the amount of sugar called for in traditional recipes by at least 1/3; substitute fruit juices, nectars or pureed fruits. ~ Use fruit canned in water or fruit juice ~ Use non caloric sweeteners if needed to increase the sweetness of a recipe without added calories. (Most baked desserts require at least 3/4 tsp. sugar per serving to achieve a desirable flavor.) Adapted from Univ. of Calif. San Diego Healthy Diet For Diabetics c. 1990. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baking Powder Biscuits Categories: Diabetic, Breads/bm Yield: 12 servings 2 c Flour 1/4 c Margarine 3 ts Baking powder 1/2 c Lowfat milk 1/4 ts Salt Combine the dry ingredients in a mixing bowl. Cut in the margarine with a fork or pastry blender. Add the milk. Stir to make a soft dough. Roll out on a lightly floured surface until 1/2 inch thick. Cut into biscuit shapes. (Or divide dough in 12 balls, roll in your hands and pat lightly to flatten.) Place on an ungreased baking sheet. Bake at 425 F for 12 to 15 minutes or until lightly browned. 1 biscuit - 109 calories, 1 bread exchange, 1 fat exchange 15 grams carbohydrate, 2 grams protein, 4 grams fat 152 mg sodium, 37 mg potassium, 0 cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pecan Corn Bread Stuffing Categories: Diabetic, Breads/bm Yield: 8 servings 2 c Corn bread crumbs 1 tb Dried parsley flakes 1/2 c Finely chopped onion 1/2 ts Dried thyme 1/2 c Chopped celery 1/4 c Water or chicken broth Suggestion: Use a cornbread recipe made just with cornmeal or using rice flour for a no gluten recipe. Mix all the ingredients together in a bowl. Stuff into poultry or transfer to a lightly oiled casserole. Bake in 350 F oven for 15 minutes if not used as a stuffing. Stuff 2 Cornish hens or 3 pound chicken. 1/8 recipe - 168 calories, 1 bread, 1 vegetable, 1 fat exchange 22 grams carbohydrate, 3 grams protein, 6 grams fat 202 mg sodium, 110 mg potassium, 23 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Wild Rice Waldorf Salad Categories: Diabetic, Salads, Fruits, Vegetables, Rice Yield: 4 servings 1 c Wild rice, cooked 2 tb Mayonnaise 1 Apple, chopped 1 tb Plain lowfat yogurt 1 c Seedless grapes 2 tb Chopped dry roasted peanuts 1 c Chopped celery Combine all ingredients except nuts in a bowl. Toss to mix. Cover and chill thoroughly, about 3 to 4 hours. Sprinkle the nuts on top just before serving. 1/4 recipe - 157 calories, 1 bread, 1/2 fruit, 1 fat exchange 20 grams carbohydrate, 3 grams protein, 7 grams fat 138 mg sodium, 193 mg potassium, 4 mg cholesterol Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Waldman, 1986 Shared but not tested by Elizabeth Rodier, Nov 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sweet Potato Pie Categories: Diabetic, Vegetables Yield: 8 servings 3 tb Margarine 1/4 ts Cinnamon 1/4 c Sugar 3 lg Sweet potatoes, cooked, mash 1/4 ts Salt 1 c Skim milk 1 Egg yolk 3 Egg whites, beaten stiff 3 tb Lemon juice 1 9-inch unbaked pie shell 1 ts Lemon peel Use about 1 1/2 pounds sweet potatoes. Heat oven to 350 F. Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon. Stir in sweet potatoes and milk. Mix well. Fold in egg whites; pour into pie shell. Bake for 40 to 50 minutes or until knife inserted in center comes out clean. To reduce saturated fat, use a homemade pie shell made with vegetable oil. 1/8 wedge - 263 calories, 2 starch exchanges, 2 fat 6 grams protein, 13 grams fat, 32 grams carbohydrate, 3 grams fiber 296 mg sodium, 524 mg potassium, 34 mg cholesterol Adapted from The American Diabetes Assoc. Family Cookbook Vol. III Shared but not tested by Elizabeth Rodier, Jan 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cranberry-Orange Muffins Categories: Quickbreads, Diabetic, Breads/bm Yield: 12 servings 3/4 c Natural bran 1 1/3 c Cranberry sauce 3/4 c Flour 1 Egg, lightly beaten 1/2 c Sugar (Diabetic try 1/4 cup) 1/3 c Soured milk (1/2 tb lemon j) 1 1/2 ts Cinnamon 1/4 c Vegetable oil 1 ts Baking powder 1 ts Grated orange rind 1 ts Baking soda You may use commercial or home made cranberry sauce but not artifically sweetened sauce (muffins will not rise.) . Original recipe in The Lighthearted Cookbook by Anne Lindsay published in 1988 in Canada used whole-wheat flour, and 1/2 cup buttermilk or low-fat plain yogurt rather than sour milk. 1/12 original recipe - 156 calories, 1 starch, 1 fat, 1 fruit choice 5 grams fat, 2 grams protein, 27 grams carbohydrate, 23 mg cholesterol, 126 mg sodium NOTE: listed ingredients & variations would be slightly different. Preheat oven to 400 F and spray at least 12 muffin cups lined with paper baking cups. Low-fat muffins tend to stick even to non-stick pans. Measure 1/2 tbsp lemon juice in a measuring cup, fill to about 1/4 cup mark with fluid milk and add some skim milk powder to make it a little thicker. Set aside. Combine dry ingredients in a bowl. Add remaining ingredients of your choice and stir until they are just combined. Bake about 20 minutes or until lightly browned and firm to the touch. Adjust time if muffins are made smaller. VARIATIONS, substitute for cranberry: Banana-Date - use 1 cup mashed banana and 1/2 cup dates or raisins. If 2 bananas are not quite 1 cup, concentrated orange juice or orange/pineapple may be added. (Tested Jan 94 by Elizabeth Rodier, family member ate 2 warm ones.) Apple-Raisin - 1 cup applesauce plus 1/2 cup raisins, or coarsely chop an unpeeled apple in a food processor. Zucchini - 1 cup grated unpeeled zucchini plus 1/2 cup raisins. May be made as 16-18 small muffins or 9 inch square cake cut in the desired number of pieces. For a diabetic meal plan, reduce the amount of sugar to 1/4 cup or 1 tsp. per serving (recommended guideline of American Diabetes Assoc.) This recipe is typical of healthy heart recipes with reduced sodium, cholesterol and fat but more sugar than a typical diabetic recipe. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apple Rice Pudding Categories: Diabetic, Desserts, Rice Yield: 6 servings 2 c Cooked rice 1/4 ts Cinnamon 1 c Skim milk 1/4 ts Nutmeg 1 tb Liquid Sugartwin (1/4 c sug) 1 Apple, shredded peel on 1/4 c Raisins 1/4 ts Ascorbic acid col. keeper 1 ts Vanilla 1 tbsp Sugartwin has the sweetness of 4 tbsp or 1/4 cup sugar. American Diabetes Assoc. guidelines allow 1 tsp sugar per serving or 2 tbsp for a 6 serving recipe which would taste OK to people accustomed to low sugar recipes. Combine rice, milk, sweetener (or sugar) raisins, vanilla and spices. Bring to a boil, reduce heat and stir occasionally until the mixture is creamy. Core and shred apple and sprinkle with ascorbic acid color keeper, or with a little lemon juice. Stir apple into rice mixture. Cook a few minutes longer until apple is soft. Serve warm or cold. 1/6 recipe made with artificial sweetner - 1 starch choice, 1 milk Optional: Cook 2/3 cup rice in 1 2/3 cups water. Make pudding as above without apple and add 2 tbsp coconut. Adapted from Light & Easy Choices by Kay Spicer, published in Canada. Shared by Elizabeth Rodier Jan 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bannock Categories: Diabetic, Breads/bm Yield: 12 servings 2 1/2 c Flour 1 c Milk 1/4 ts Salt 1 Egg 2 tb Oil 2 ts Baking powder Mix flour, salt and baking powder in a bowl. Mix together milk, egg and oil and add to flour. Mix well. Knead on a floured surface. Pat down the dough until it is about 1 inch thick. Cut into 12 equal pieces. Bake at 400F until brown, approx 15 min OR heat a frying pan, using 3 tbsp oil to cook the pieces. Serve hot with jam. 1 bannock baked, 3 g protein, 3 g fat, 17 g carbohydrate, 107 calories 1 starch choice, 1 fat 1 bannock fried, 3 g protein, 8 g fat, 17 g carbohydrate, 152 calories Source: Diabetes Dialogue Spring 1992, Canadian Diabetes Association Shared and baked version tested by Elizabeth Rodier July 1993 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Nutty Rice Loaf Categories: Diabetic, Allergy, Vegetarian, Rice Yield: 6 servings Nonstick vegetable spray 1 c Med. cheddar cheese shredded 1 1/2 c Cooked brown rice 3 Eggs, lightly beaten 1 c Zucchini shredded 1/2 ts Thyme 1/4 c Onion, chopped 1/2 ts Marjoram 1/2 c Wheat germ 1/4 ts Black pepper 1/4 c Walnuts, chopped My notes: Omit wheat germ for gluten-free diet. Substitute bran if wheat germ is not available, used to add fiber. Preheat oven to 350 F. Spray 9 x 5 inch loaf pan with non-stick vegetable spray. Combine ingredients and pack into loaf pan. Bake 40 - 45 minutes or until brown on edges and firm to touch. Cut into slices. Serve hot or at room temperature with a salad. OR Microwave in glass loaf pan covered with wax paper for 8 minutes on high power. Rotate once. OR if mixture holds together well enough, shape into patties and brown in a non-stick frying pan. 1/6 recipe - 247 calories, 1 starch, 1 med-fat meat, 1 vegetable, 1/2 fat 13 grams protein, 13 grams fat, 20 grams carbohydrate, 4 grams fiber 154 mg sodium, 269 mg potassium, 157 mg cholesterol Adapted from Am. Diabetes Assoc. Family Cookbook Vol III Shared but not tested by Elizabeth Rodier, Jan 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Five-Grain Soda Bread Categories: Diabetic, Breads/bm Yield: 16 servings 1 c All-purpose flour (see note) 1/2 ts Salt 3/4 c Whole-wheat flour 3 tb Soft margarine or veg. oil 3/4 c Rye flour 3/4 c Raisins (optional) 3/4 c Graham flour 1 3/4 c Buttermilk 3/4 c Rolled oats OR 1 3/4 tb lemon juice 2 tb Granulated sugar OR 1 3/4 tb vinegar 1 tb Baking powder Plus milk to make 1 3/4 cup 1 ts Baking soda Mix vinegar or lemon juice with milk for sour milk and set aside. If using powdered skim milk, use almost 2/3 cup powder and enough water to make 1 1/2 cup milk. Stir, then add lemon juice, then add enough water to make the 1 3/4 cup measure. If you do not have all the different kinds of flour, use what you do have to make 3 1/4 cups, or try 1/4 cup wheat germ or bran plus 3 cups all-purpose flour. Make a note of the ingredients and a note of the result. Sugar could possibly be left out, especially if 2 tbsp. or more of raisins (or finely chopped dates) are used. Combine dry ingredients in a bowl. Cut in margarine or oil. Stir in raisins (if using) and add buttermilk or sour milk to make a soft dough. Knead lightly on a floured surface until smooth. Place on a greased baking sheet and flatten into a circle about 2 1/2 inches thick. Cut large X about 1/4 inch deep on top. OR make 2 smaller loaves. Bake at 350 F for about 1 hour or until toothpick inserted in the center comes out clean. 1/16 recipe = 128 calories, 1 1/2 starch, 1 fat choice 3 grams fat, 4 grams protein, 22 grams carbohydrate, 185 mg sodium, 1 mg cholesterol Adapted from The Lighthearted Cookbook by Anne Lindsay, 1988 Heart & Stroke Foundation of Ontario Shared by Elizabeth Rodier Jan 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Banana Smunchies Categories: Diabetic, Desserts Yield: 26 servings 2 c Peanut butter 52 Graham cracker squares 2 c Ripe bananas My suggestion: Mash one banana into a measuring cup. Measure an equal amount of peanut butter. Mash very ripe bananas into a smooth paste. Mix in peanut butter. Chill well. Drop 2 Tbsp. onto one square graham cracker, cover with second graham cracker square. Freeze until ready to use. 1 serving 188 calories, 1 starch, 1 med. fat meat, 1 fat exchange 20 grams carbohydrate, 7 grams protein, 11 grams fat, 118 mg sodium Adapted from Exchanges for All Occasions by Marion Franz, 1993 edition Shared but not tested by Elizabeth Rodier, Jan 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Chiefs Categories: Diabetic, Cooky/bars Yield: 77 servings 2 Eggs; 2 oz Baking chocolate; melted 1/2 c Granulated sugar replacement ds Salt; 1 ts Vanilla extract; 1 c Cake flour; 1/4 c Slim milk; 1/3 c Hazelnuts; coarsly chopped Beat eggs until thick and lemon-colored. Gradually add sugar replacement. Beat in vanilla extract and skin milk. Add the melted chocolate, salt, and hazelnuts. Spread in well-greased, paperlined 11 x 17-in. pan. Bake at 350 degrees for 25 to 30 miuntes. Remove from pan and cut into 1in squares. Food Exchange per serving: 2 squares: 1/2 STARCH/BREAD EXHANGE + 1 FAT EXCHANGE CALORIES; 2 SQUARES: 29(SAY WHAT) Source: The Chocolate Diabetes Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Autumn Quinoa and Butter Beans Categories: Diabetic, Vegetables, Beans, Vegetarian, Main dish Yield: 4 servings 1/2 c Quinoa 1/4 ts Ground cardamom 2 tb Margarine 1/8 ts Ground nutmeg 3/4 c Finely chopped onion 1 c Diced sweet potato 1 tb Minced fresh ginger -(1/2" pieces) 3/4 c Orange juice 1 c Diced butternut squash 2/3 c -Water -(1/2" pieces) 2 tb Honey 1 1/2 c Cooked/canned butter beans 1/2 ts Salt -(drained and rinsed) 1/4 ts Ground coriander 1/4 c Chopped cranberries Thoroughly rinse the quinoa by placing it in a large bowl and filling the bowl with cold water. Drain the quinoa and repeat the rinsing and draining 4 more times; set aside. Melt the margarine in a 2-quart saucepan over medium-high heat. Add the onion and ginger, and cook, stirring, until the onion is softened. Stir in the orange juice, water, honey, salt, coriander, cardamom, and nutmeg; bring to a boil. Stir in the sweet potato and squash; bring to a boil. Cook, uncovered, 7 minutes. Stir in the butter beans and quinoa, and return to a boil. Reduce the heat and simmer, covered, 15 minutes. Stir in the cranberries; simmer, covered, 5 minutes longer. Calories: 345 Total Fat: 6.7 g Protein: 10.8 g Saturated Fat: 1.3 g Carbohydrates: 56.0 g Cholesterol: 0 Fiber: 8.8 g Sodium: 392 mg Source: Wholesome Harvest - by Carol Gelles (ISBN: 0-316-30735-1) Typed for you by Karen Mintzias MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemony Radish Salad Categories: Diabetic, Salads, Vegetables Yield: 6 servings 1/2 c Lemon juice 1 ts Tamari 1/2 c Salad oil 1/4 ts Pepper 2 tb Minced chives 4 c Thinly sliced radishes 2 tb Minced parsley Mix all ingredients together well & refrigerate till ready to serve. "Vegetarian Times Cookbook" MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Oven-Roasted Potatoes and Onions Categories: Diabetic, Vegetables, Vegetarian, Side dishes Yield: 6 servings 6 lg Potatoes, quartered 1 tb Fresh parsley, chopped 6 md Onions, quartered 1 tb Fresh basil, chopped 1/3 c Vegetable oil 1 ts Fresh marjoram, chopped 1 ts Black pepper Preheat oven to 375F. Place potatoes & onions in shallow roasting pan. Combine oil & herbs & pour over the vegetables. Toss & bake, uncovered for 1 hour, or till fork tender. Turn occasionally to prevent sticking. Food Exchanges per serving:1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE; + 1 FAT EXCHANGE "The Hamilton Spectator", May 26, 1993 Reposted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Brown 'n' Serve Sausage Categories: Meats, Diabetic Yield: 12 servings 1 lb Lean ground pork 1/2 ts Thyme 1/4 c Cracker crumbs 1/2 ts Oregano 1/4 c Water 1/4 ts Freshly ground pepper 1 ts Sage 1 pn Ground cloves 1 ts Salt The two step cooking procedure ensures the removal of most of the fat. Combine ground pork and cracker crumbs. Stir in water, sage, salt, thyme, oregano, pepper and cloves. Mix until thoroughly combined. Divide into 12 portions. Form each into a sausage-shaped roll or flat patty. (Wet hands with cold water to make the job easy.) Place in a cold, lightly oiled frypan. Cook over medium heat, turning often, about 4 min each side until just beginning to brown and pieces are no longer pink. Remove to paper towels and blot to absorb any fat. Wrap. Store in refrigerator up to 5 days or in freezer up to 2 months. Or cook a second time and serve immediately. To serve: Return sausages or patties to a clean, cold frypan. Cook over medium heat, turning once or twice, about 4 min until sausages are brown and crisp. (Cook frozen sausages in the same manner, allowing about 2 min longer for cooking. Each sausage or patty - 59 calories, 1 protein choice 1 g carbohydrate, 7 g protein, 3 g fat. Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier Nov 93 Suggestion for Pork Pies: Stir-cook the ground pork mixture in the frying pan, place it in a plastic colander to drain off most of the fat and blot with paper towels. Spread the pork mixture in a baking dish (try 8" pyrex), add fat-free gravy if needed for liquid. Top with about 2 1/4 cups seasoned breadcrumbs. Bake at 350-375 F until crumbs are lightly browned. 1/12 recipe = 10 grams carbohydrate, 9 grams protein, 4 grams fat, 113 calories. Compare with 1/12 recipe Betty Crocker Pork Pies made with 1 lb sausage and 1 c cooked ham, cream of chicken soup, apples, pastry: 19.5 gm carbohydrate, 10 gm protein, 15 grams fat, 250 calories. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bean Biscuits Categories: Diabetic, Beans, Breads/bm Yield: 16 servings 1 1/2 c All-purpose flour 1/2 ts Salt 1/2 c Whole wheat flour 1/3 c Butter or soft margarine 4 ts Baking powder 1 c Cooked kidney beans wt / red 1 tb Granulated sugar 2/3 c 2% milk Revised after testing Feb 94. Used 1 1/2 cup flour NOT 2 1/2 cups as printed in the book. The 1 cup beans probably replaced 1 cup flour in the original recipe. Stir dry ingredients together in a mixing bowl. Cut in butter until mixture resembles crumbs. In food processor or blender, puree beans with milk. OR mash beans and stir in milk. Stir into dry ingredients all at once to make light soft dough. Turn out onto lightly floured board, sprinkle with flour and knead about 20 seconds. Shape biscuits by rolling, patting and cutting or divide dough into 16 pieces and shape by hand. Bake at 400 F for 12 to 15 minutes or until golden brown. 1 biscuit - 162 calories, 1 1/2 starch, 1 fats & oils exchange 4 grams total fat, .8 grams saturated fat, 0 cholesterol, 5 grams protein, 26 grams carbohydrate, 169 mg sodium, 204 mg potassium. Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared and tested by Elizabeth Rodier Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Marshmallow Nut Squares Categories: Diabetic, Candies, Allergy, Beans Yield: 24 servings 1 c Semisweet chocolate chips 1/2 ts Ground cinnamon 1/3 c Smooth GF peanut butter 1 1/2 c Mini GF marshmallows 2 tb Corn syrup 1/4 c Chopped nuts 1 1/2 c Cooked red kidney beans Use gluten-free ingredients for someone on a celiac diet. Spray 9 inch square cake pan with non-stick vegetable spray, or line pan with waxed paper. Melt chips and peanut butter in a large saucepan over low heat, stirring until smooth. (Or microwave at medium about 2 1/2 minutes until mixture can be stirred smooth.) Stir in corn syrup. Remove from heat. Cool 5 minutes. In food processor, puree beans and cinnamon. Stir into chocolate mixture until well blended. Stir in marshmallows and walnuts until coated. Cut large marshmallows with wet scissors if minis are not available. Press evenly into prepared pan. Chill about 45 minutes or until firm. Cover and refrigerate at least 8 hours or up to 6 days before serving. Cut into 24 squares. 1 square = 94 calories, 1 fruit & veg. choice, 1 fats & oils choice 5 grams total fat, 1 gram saturated fat, 0 cholesterol, 2 grams protein, 11 grams carbohydrate, 21 mg sodium, 103 mg potassium Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared by Elizabeth Rodier, Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Risotto(Italian Arborio Rice) Categories: Diabetic, Rice, Vegetables, Vegetarian Yield: 4 servings 2 ts Virgin olive oil; Pepper to taste; 1 sm Onion; chopped 2 tb Parmesan 1 c Italian Arborio rice; -=OR=- 2 c Vegetables stock 2 tb Roamao cheese 1/4 ts Salt In a medium-size non-stick saucepan, heat oil and saute onion until tender. Add rice and cook, until, stirring, 2 or 3 minutes. Add stock and salt. Bring to a boil, cover and simmer 20 minutes. Remove from heat. Turn rice into a warm dish and season with pepper. Garnish with cheese. NOTE: This is a basic risotto rice . Many ingredients may be added, such as green onion, peas, sliced mushrooms, clams, shrimp, lean hamburger or chicken. Food Exchanges per serving: 2 STRACH/BREAD EXCHANGES + (if meat, fish or a vegetable is added, be sure to include these exchanges). CAL: 136; CHO: 1mg; CAR: 26g; PRO: 3g; SOD: 107mg; FAT: 2g; Source: Light & Easy Diabetic Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vegetable Pilaf Categories: Diabetic, Rice, Vegetables, Vegetarian Yield: 6 servings 1 c Long-grain rice; 1/2 c Mushrooms; sliced 1 tb Betty's butter; 2 tb White wine; 1 Shallot; minced 1 1/2 c Chicken/Vegetable stock; 2 Green onions; chopped Salt or pepper to taste 1 Carrot, sliced 2 tb Toasted sesame seeds; 1/2 c Snow peas; sliced Soak rice 2 hours to shorten cooking time. Rinse and drain. In a medium-size non-stick saucepan, heat butter and saute shallot until softened. Add vegetables and saute about 3 minutes. Add rice to vegetables; stirring to coat. Cook about 2 minutes. Stir in wine broth; bring to a boil. Reduce heat, cover and simmer about 25 minutes, until rice is tender and liquid is absorbed. Remove from heat and fluff with a fork. Season with salt and pepper. Garnish with seasame seeds. NOTE: Try this recipe with other vegetables such as peas, bell peppers, zucchini, raddichio, radishes, green beans, asparagus, etc. Food Exchanges per serving: 2 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE + ( This recipe didn't list the vegetable exchange.) CAL: 182; CHO: 2mg; CAR: 31g; PRO: 4g; SOD: 127mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cappelini with Herb Spinach Categories: Diabetic, Cheese, Vegetables Yield: 6 servings 8 oz Angel hair pasta(cappelini); 2 tb Fresh parsley; chopped 10 oz Pk frozen spinach; 1/2 ts Dried leaf basil ->OR<- 1/2 ts Dried leaf oregano; 1 lb Fresh spinach; 1/2 ts Ground netmeg 1 tb Virgin olive; Salt and pepper to taste 1 Onion; chopped 2 tb Grated Parmesan cheese; Bring a large kettle of water to a boil and cook pasta until al dente, 3 minutes. Drain in a colander; set aside. Meanwhile place frozen spinch in a steamer rack over boiling water until slightly wilted. In a non-stick skillet, heat oil and saute onion until softened. Place spinach, onion, parsley, basil, oregano, nutmeg, salt and pepper in a blender of a food processor fitted with metal blade, and process to puree. Place pasta in a serving bowl, toss with sauce and sprinkle with Parmesan cheese. Food Exchange per serving: 2 STARCH/BREAD EXCHANGE CAL: 169; CHO: 1mg; CAR: 29g; PRO: 6g; SOD: 97mg; FAT: 3g; Source: Light & Easy Diabetes Cusisne by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mushroom Pita Pizza Categories: Diabetic, Main dish, Vegetables, Cheese Yield: 4 servings MMMMM--------------------MUSHROOM PITA PIZZA------------------------- 1 ts Olive oil; -sliced 1/2 c Onion; diced 8 sm Basil leaves; small fresh 1/2 c Mushrooms; 2 ts Fresh oregano; chopped OR (chanterelles, crepes, or 1/2 ts Crushed dried basil; (shiitake or cultivated ) 1 oz Fresh low-fat goat cheese; 1 6" whole-wheat pita bread; -crumbled 2 Plum Tomatoes, fresh thinly MMMMM---------------------ZUCCHINI VARITION-------------------------- 1/2 c Zucchini; thinly sliced 3 tb Parmesan Cheese Preheat oven or toaster oven to 400 degrees. In a heavy skillet over medium heat, heat oil. Add onions and mushrooms; saute for 5 minutes until the onion and mushrooms are tender. Meanwhile, split pita bread in half horizontally. Place pita halves directly on oven rack and bake for 5 minutes or until lightly toasted. Arrange tomato slices and basil leaves on bread. Scatter cooked onions and mushrooms over top. Sprinkle with oregrano and goat cheese. Bake 3 to 8 minutes or until begins to brown around edges. Remove from oven and cut each pita half in 4 wedges. NOTE: Substitute zuccihini for the mushooms and Parmesan for goat cheese. Proceed as directed. ( I will keep the mushrooms and use Parmesan Cheese). Food Exchanges per serving: 1/2 BREAD/STARCH EXCHANGES CAL: 66; PRO: 2g; CAR: 9g; FAT: 2g(CALORIES FROM FAT 27%); CHO: 5mg; Source: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders, Ph.D., and Frances Towner Giedt Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Amish-Style Chicken and Corn Soup Categories: Diabetic, Poultry, Vegetables, Crockpot, Soups/stews Yield: 8 servings 1/2 Stewing hen or fowl; 1 ts Saffron threads; (optional) 2 qt Chicken stock or broth 3/4 c Corn kernels; (fresh/frozen) 1/4 c Onion; coarsely chopped 1/2 c Celery; finely chopped 1/2 c Carrots; coarsely chopped 1 tb Parsley; fresh chopped 1/2 c Celery; coarsely chopped; 1 c Egg noddles; cooked Combine stewing hen with chicken stock, coarsely chopped onions, carrots, celery, and saffron threads. Bring the stock to a simmer. Simmer for about 1 hour, skimming the surface as necessary.Remove and reserve the stewing hen until cool enough to handle; then pick the meat from the bones. Cut into neat little pieces. Strain the saffron broth through a fine sieve. (Note: The soup can be made through this step in advance. Simply frefrigerate broth and diced chicken meat for 2 to 3 days, or freeze the broth and the chicken meat in separate convenienly sized containers. Be sure to label and date them. To use, defrost, remove congealed fat, return the broth full boil, and add the diced meat. Continue with recipe.) Add the corn, celery, parsley, and cooked noodles to the broth. Return the soup to a simmer and serve immediately. Food Exchanges per serving: 1 LEAN-MEAT EXCHANGE + 2 VEGETABLE EXCHANGES CAL: 11O; CAR: 10g; PRO: 13g; CHO: 25mg; SOD: 65mg; FAT: 2g; Source: Diabetes Forecast Dec 1993 Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Stewed Tomatoes Categories: Diabetic, Vegetables, Soups/stews, Crockpot Yield: 5 servings 1/8 c Water 1/8 c Fine corn meal; 1 1/2 lb Tomatoes; ripe cored 1/8 c Dillweed; chopped dill weed; 6 Scallions, chopped 1/8 Basil; chopped fresh (including tops) 1/2 tb Sunflower seed butter; 1 Green peppers; chopped Bring the water to a simmer in a saucepan. Add the tomatoes, scallions, and peppers and allow the mixture to simmer, covered for 40 minutes. Stir in the corn meal, dillweed, basil, and sunflower seed butter. Mix thoroughly to break up the softened tomatoes. Cover. Simmer for another 10 minutes; serve hot. 1/10 if recipe(about 1/2 cup) (was for 10 servings, but change to 5 servings) Food Exchange per serving: 2 VEGETABLE EXCHANGES CAL: 57; CAR: 11g; PRO: 2g; CHO: 0mg; FAT: 1.5g; SOD: 22mg; (20 PERCENT CALORIES FROM FAT) Source: Diabetes Forecast January 1994 Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Asparagus & Pimento Categories: Diabetic, Side dishes, Vegetables, Nuts/grains Yield: 4 servings 1 1/4 lb Fresh asparagus; 1/4 c Pimento; 1 c Water 1 tb Pine nuts; 2 tb Lime juice; fresh Rinse asparagus and snap off tough ends. In a large skillet bring water to boil and add asparagus. Cover and steam until bright grean, 2 to 3 minutes. Remove from heat, drain and arrange on a platter. Sprinkle with juice; garmish with pimento and pine nuts. Serve warm or chilled. Food Exchanges per servings: 1 VEGETABLES EXCHANGES CAL: 37; CHO: 0mg; CAR: 7g; PRO: 3g; SOD: 6mg; FAT: 2g; Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Corn and Bean Pudding Categories: Diabetic, Side dishes, Beans Yield: 6 servings 1 ts Canola oil 1/2 ts Salt 1 sm Onion, finely chopped 4 dr Hot pepper sauce 2 Eggs 2 c Cooked kidney or brown beans 1 c Milk 14 oz Can cream-style corn This recipe is suitable for a gluten-free diet. Heat oil over medium heat in a small nonstick skillet. Cook onion, stirring occasionally about 4 minutes or until translucent. In 6 cup casserole sprayed with nonstick coating, beat eggs, milk, salt and hot pepper sauce until smooth. Stir in beans, corn and cooked onion. Mix well. Place casserole in larger pan. Pour enough hot water into larger pan to come 2 inches up sides. Bake at 350 F for 20 minutes. Stir mixture and bake 20 minutes longer or until tester inserted near centre comes out clean. 1/6 recipe - 181 calories, 1 1/2 starch, 1 protein choice 3 grams total fat, 1 gram saturated fat, 74 mg cholesterol, 9 grams protein, 29 grams carbohydrate, 376 mg sodium, 389 mg potassium. Very high fibre. Tex-Mex variation: Add 1/3 cup chopped papper or 2 tsp chopped pickled jalapeno pepper. Adapted from Full of Beans by V. Currie & Kay Spicer 1993 ISBN 0-9695688-1-9 Mighton House, Box 399, Campbellville, Ont. L0P 1B0 Shared but not tested by Elizabeth Rodier Feb 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Earl's Mozzarella Meat Loaf Categories: Diabetic, Meats, Cheese Yield: 8 servings 1 lg Onion; coarsely chopped 2 Egg whites 1 T Olive oil 4 oz Part-skim mozarella cheese 1 Sweet red pepper; chopped -cut in 1/4-inch cubes 1 cl Garlic; finely chopped 1/2 c Grated Parmesan cheese 1 ts Leaf basil; crumbled 2 T Parsley; chopped 1/2 ts Lef thyme; crumbled 3/4 ts Salt; optional 1 1/2 lb Lean ground beef 1/8 ts Pepper 1/2 lb Ground pork 1/4 c Catsup 1 c Old-fashioned oats; uncooked Preheat oven to moderate (375 degrees). Line jelly-roll pan with aluminum foil. Saute onion in oil in large skillet over medium heat 3 minutes. Add red pepper, garlic, basil, and thyme, saute 5 minutes. Combine beef, pork, oats, egg, whites, mozzarella, Parmesan, parsley, optional salt, and pepper in large bowl. Add vegetable mixture. Shape into large oval on prepared pan. Bake in moderate oven (375 degrees) for 30 minutes. Brush loaf with catsup. Bake 25 minutes or until cooked through. Let stand 10 minute before slicing. Judi's Notes: I would bake this meat loaf in a loaf pan due to possible grease escaping from the jelly roll pan. I would also spoon off some of the fat from the loaf after 30 minutes. Source: Family Circle Magazine, 5/14/91. Shared and MM by Judi M. Phelps. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peanut Butter Cookies Bw Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1/2 c Peanut butter 1 lg Egg 1/4 c Vegetable oil 1 1/2 c Whole-wheat flour (or less) 1 c Brown sugar 2 ts Baking soda 1 ts Vanilla extract My note: tested using 1 1/4 cup all-purpose flour. YUM! These are large cookies, 2 tsp sugar per cookie. Preheat oven to 350 F. Cream together the peanut butter and vegetable oil in a bowl. Add brown sugar, vanilla, and egg. Beat well. Add flour (reserve 1/4 - 1/2 cup) and baking soda. Blend thoroughly. Add enough extra flour so that you can shape dough into balls and place on an ungreased baking sheet. Can be made as 36 medium (my choice) or 48 small cookies. Flatten with a fork, bake about 10 - 15 minutes or until lightly browned. 1/24 recipe = 96 calories, 1 starch/bread + 1 fat exchange 2 grams protein, 13 grams carbohydrate, 4 grams fat, 89 mg sodium adapted from Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared and tested by Elizabeth Rodier Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Guiltless Brownies Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 3 tb Unsweetened cocoa powder 2 lg Eggs 1/4 c Vegetable oil 1 c Whole-wheat flour 2 Very ripe bananas 1/2 c Chopped nuts 1/2 c Sugar Preheat oven to 350 F. Combine cocoa, oil and bananas in a food processor or blender. Puree until smooth. Combine sugar, eggs, flour and banana mixture in a mixing bowl. Beat until blended, then stir in the nuts. Pour the batter into a lightly oiled 9 x 13 inch baking pan and bake for 15-20 minutes or until done. Toothpick inserted into center should come out clean. (My suggestion - line baking pan with waxed paper and spray with non-stick vegetable spray.) Cut into 2 1/4 inch squares when cool. 1/24 recipe = 115 calories, 1 starch/bread + 1 fat exchange 2 grams protein, 16 grams carbohydrate, 5 grams fat, 104 mg sodium Adapted from Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but not tested by Elizabeth Rodier, Feb 94 I'd suggest cutting into 48 squares, easier to eat and easier to fit into a meal plan for a diabetic. 1/24 recipe fits within Am. Diabetes Assoc. guideline of 1 tsp sugar per serving. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Refried Beans Categories: Diabetic, Side dishes, Beans Yield: 6 servings 2 ts Bacon fat or canola oil 3 c Cooked kidney or black beans 1 sm Onion, chopped fine 3 dr Hot pepper sauce 1 cl Garlic, chopped fine Salt and pepper to taste Any kind of beans may be refried. Extra servings may be frozen and reheated. Stir cook onion and garlic in fat over medium heat in a nonstick pan until onion is translucent. Add beans gradually and mash with the back of a wooden spoon. Cook and stir until thickened. Add hot pepper sauce. Shape in a roll and serve on a plate. 1/6 recipe = 130 calories, 1 starchy choice, 1 protein choice 1.8 grams total fat, 0 saturated fat, 0 cholesterol, 7 grams protein, 21 grams carbohydrate, 133 mg sodium, 339 mg potassium. High fibre. MEXICAN BEANS variation: Stir 1/2 cup shredded Cheddar or Monterey Jack cheese and 1 tsp chili powder into the hot bean mixture until cheese melts. 1/6 recipe = 169 calories, 1 starchy, 1 protein, 1/2 fats & oils 5 grams total fat, 2 grams saturated fat, 9 mg choleserol, 10 grams protein, 21 grams carbohydrate, 194 mg sodium, 319 mg potassium. High fibre. Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but not tested by Elizabeth Rodier Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Light and Luscious Orange Bars Categories: Diabetic, Desserts Yield: 12 servings 1 ts Unflavored gelatin 1/2 c Nonfat dry milk powder 1/4 c Orange Juice concentrate 1/2 c Cold Z?b 2 tb Sugar 1 tb Lemonjuice 1/2 ts Vanilla 24 Graham crackers Chill a small mixing bowl and beaters. In the top section of a double boiler, soften gelatin in the melted concentrated Orange Juice. Place over hot water,and stir until the gelatin is completely disolved. Remove from heat and stir in the sugar and vanilla. Using cold beaters, beat dry milk and water until soft peaks form. Add the lemon juice and beat until stiff. Fold in orange juice mixture. Spread on 12 Graham crackers. Top with the remaining crackers. Wrap individually; freeze until firm about 2 hours. From the ADA FAmily Cookbook vol.II. Exchanges per sandwich: 1/2 non fat milk, 1 fruit cal 89, cho 17, pro 3, fat 1, Na 121, K 181, 1/2 teaspoon sugar (8 cal) per serving Posted by PHILLIP BOWER, Prodigy ID# FHMN87A. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Ada French Sponge Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 10 servings 1/2 c SIFTED CAKE FLOUR 1/2 ts ALMOND EXTRACT 3/4 ts BAKING POWDER 1/4 ts VANILLA EXTRACT 1/4 ts SALT 6 tb SUGAR 3 EGGS, SEPARATED Preheat OVEN TO 350 f. Sift together flour, baking powder, and salt. Beat egg yolks in a small bowl, rapidly, until very thick and lemon colored, adding almond and vanilla flavorings during the beating. With clean beaters, beat the egg whites until stiff and shiny; begin to add sugar, not more than 1 Tablespoon at a time, and beat constantly. Continue to beat rapidly until whites are very stiff and glossy. Gently fold in the beaten egg yolks. In the same manner fold in the dry ingredients until well mixed. Using a small spatula and a measuring tablespoon, measure and droop onto ungreased baking sheets, spacing 2 inches apart. Bake for 10 minutes until light and golden brown. Remove at once from sheet to cool. one serving = 4 cookies = 1 bread exchange CHO 11, PRO 2, FAT 2, CAL 67, Na 94 Posted by PHILLIP BOWER, Prodigy ID# FHMN87A. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Orange Sunbeams Categories: Diabetic, Desserts, Cooky/bars Yield: 12 servings 1 1/2 c Flour 1 Egg 1 ts Baking powder 2 tb Orange juice 1/4 ts Salt 2 tb Grated orange rind 1/2 c Shortening 1 1/2 ts Sucaryl 1/2 c Raisins Sift together flour, baking powder and salt. Cut in shortening until crumbly. Add all at once; raisins, eggs, orange juice, orange rind and sucaryl. Mix well. Make into small balls; flatten on cookie sheet. Bake 12 to 15 minutes at 375 degrees. FROM: LORI NORMAN (RFHH52E) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Quick and Tasty Chicken Soup Categories: Diabetic, Soups/stews, Main dish, Poultry, Crockpot Yield: 4 cups 1 1/2 c Chicken; cooked diced. 1/4 c Celery; diced fine 1 1/2 c Chicken broth; 1/2 ts Thyme; 1 c Water 1/2 tb Arrowroot; 2 tb Onion; chopped fine 1 tb Water; Simmer first seven ingredients for about 10 minutes. Make paste of arrowroot and 1 tb water, add to soup. Cook until clear and smooth (takes just a few seconds. Food Exchange per serving: 2 3/4 LEAN MEAT EXCHANGES CAL: 185 THAT'S ALL!! Source: Recipes for Diabetics by Billie Little (2 almost 2 1/2 years ago I was diagnosis as Diabetic, this was one of the first of servral books I prechased, then I found a EARLY version at the thrift store. Both are so different.) Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Curried Potato Chowder Categories: Diabetic, Vegetables Yield: 8 servings MMMMM-------------------CURRIED POTATO CHOWDER------------------------ Olive Oil cooking Spray; -peeled diced 2 lg Onions, about a lb thinly 1/4 c Dry white wine; -sliced 1 tb Dry English mustard; 1 cl Garlic; minced 1 c Plain nonfat yogart; 1/8 ts Sugar; Grated lemon zest of garnish 3 c Beef stock; Thin cucumber slices for 2 lg Russet potatoes; about 2 lbs -garnish MMMMM-------------------CORN CHOWDER VARIATION------------------------ 1/2 c Corn Kernels; fresh or 1 tb Turkey bacon; chopped cooked -deforsted CURRIED POTATO CHOWDER: In a large nonstick covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions wilt, about 15 minutes. Stir frequently. Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown. Meanwhile, in a large saucepan. bring stock to a boil. Add potatoes, reduce heat to a simmer, and cook unitl potatoes are tender when pierced with a fork, about 15 minutes. Add onions. Add wine to skillet; stir to lossen any browned bits. Add wine mixture to potato mixture. Return to soup to a simmer. Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard. Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil. Ladle into hot soup plates; with grated lemon zest and cucumber slices. ( I would add instant potatoes to make thicker potato soup) CORN CHOWDER VARIATION: Omit curry powder, dry mustard, and plain nonfat yogurt. Chop onion and potatoes into small dice. Cook as directed until potatoes are just tender. Add corn just before serving. Garnish with each serving with chopped turkey bacon. Food Exchanges per serving for Curried Potato Chowder 2 BREAD/STARCH EXCHANGES CAL: 137; PRO: 4g; CAR: 30g; FAT: TRACE; CHO: 1mg; SOD: 45mg; Food Exchanges per serving for Corn Chowder Variation 2 BREAD/STARCH EXCHANGES CAL: 129g; PRO: 3g; FAT: TRACE; CHO: 1mg; SOD: 36mg; Source: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin, Ph.D., and Frances Towner Giedt with the nutrition servers staff of Joslin Diabetes Center. Broght to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Impossible Taco Pie Categories: Diabetic, Meats, Bisquick, Main dish, Cheese/eggs Yield: 6 servings 1 lb Ground beef 3 Eggs 1/2 c Onion; chopped 1 c Cheddar cheese; shredded 2 Envelopes taco seasoning;dry 1/4 Head lettuce; shredded 3/4 c Bisquick 1 Tomatoe; diced 1 1/4 c Milk 1/4 c Ripe olives; sliced Preheat oven to 400. Grease pie plate, 10x1 1/2", or square baking dish, 8x8". Cook and stir the gr. beef and onion in 10" skillet until beef is brown; drain. Stir in seasoning mix; spoon into pie plate. Beat baking mix, milk and eggs about 1 min with wire whisk or hand beater or til almost smooth. Pour into pie plate. Bake about 25 min. or til knife inserted in center comes out clean. Sprinkle with cheese. Bake about 2 min. longer or til cheese is melted. Cool 5 min. Garnish with lettuce, tomatoe and olives. FOR 1/2 RECIPE; Use 1 qt square or round casserole. Decrease baking mix to 1/2 c., milk to 3/4 c. and eggs to 2. Divide remaining ingred. amts in half. Decrease beat time to 10 sec. in blender or 30 sec. with wire whisk or hand beater. Increase bake time to 30-35 min. HIGH ALT>For the 1/2 recipe only use 1 1/2 qt round or 1 qt. square casserole. no other adj. necessary. FROM; BISQUICK RECIPE CLUB LISA CRAWLEY TSPN00B MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Moroccan Chicken Categories: Diabetic, Poultry, Low-fat/cal Yield: 6 servings 3 lb Chicken; cut into serving 2 Bay leaves -pieces or 1/2 ts Ground allspice 4 Split chicken breasts 1 ts Dried thyme leaves 8 Dried figs; snipped 1/2 c Green peper; chopped 1 8-oz can tomato sauce -optional 1/2 c Onion; chopped 2 T Sesame seeds; toasted or 2 cl Garlic; minced 2 T Almonds; slivered 1/4 c White wine or apple juice Skin chicken. Place in a pot or hearty skillet. Add remaining ingredients, except sesame seeds or almonds. Cover and cook in a slow cooker about 6 hours or cook in oven on low heat about 2 hours. For faster cooking, bring to a boil on top of range, reduce heat to low, and cook for 20-35 minutes depending on thickness of chicken pieces. Sprinkle sesame seeds or almonds on top before serving. This makes six 3-oz servings. Food Exchanges: 3 lean meats, 1 fruit, 1 vegetable. Calories per serving: 241, Protein 22 g, Carbohydrate 22 g, Fat 7 g, Sodium 270 mg, Potatosium 553 mg, Cholesterol 55 mg. Source: Special Celebrations and Parties Cookbook, American Diabetes Association. Shared and MM by Judi M. Phelps MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gf Maple Bean Tarts Categories: Diabetic, Desserts, Beans Yield: 24 servings 24 Gluten-fr.unbaked tartshells 2 Eggs FILLING 1/3 c Brown sugar 1 c Cooked white kidney beans 1/4 c Butter or margarine, melted 1/2 c Maple syrup 1/2 c Raisins NOTE: Gluten-free pastry made with bean flour is lower in fat than regular pastry. Combine all ingredients except raisins in a food processor or blender. Divide raisins evenly among tart shells. Pour filling over raisins, filling medium-size tart shells 3/4 full. Bake at 350 F for 20 minutes or until crust is golden brown and filling set. Makes 24 tarts. 1 tart = 131 calories, 1/2 starch, 1 fruit, 1 fats & oils choice 5 grams total fat, 1 gram saturated fat, 17 mg cholesterol, 2 grams protein, 17 grams carbohydrate, 46 mg sodium, 158 mg potassium. Moderate fibre. Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but not tested by Elizabeth Rodier Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apple Cheese Icing Categories: Diabetic, Cakes, Desserts, Low-fat/cal Yield: 1 servings 2 Sweet dessert apples 200 g * 1/3 c Skim milk cheese or cottage 1 ts Powdered gelatin dissolved Coloring (optional) 4 tb Hot water (for gelatin) 2 apples, cored and sliced. Suggested Golden Delicious - stay white when cooked. Cook the apples to a soft pulp in a little water and allow to cool. Place in a blender with the dissolved gelatin, cheese and coloring, and blend to a smooth puree. Leave to set, then spread on the cake and pipe if desired. This spread, covered, keeps well in the refrigerator and may be deep-frozen. Suggested uses: Child's birthday cake, slab cake cut in squares and decorated with a blob of icing topped with a piece of fruit, low-calorie spread for plain cookies or scones. 5 cal in 2 tsp. Total recipe: 160 cal, 25 g (2 1/2 units) carbohydrate, 4 g fiber, 13 g protein, 2 g fat. Source: The Diabetics' Cookbook by Roberta Longstaff published in UK and Canada 1984. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fruity Chews Categories: Diabetic, Desserts, Kids, Snacks, Fruits Yield: 1 servings 3 c Apple juice, or Orange-pineapple juice Grape juice, or 5 Gelatin envelopes Orange juice, or Soften gelatin in 1 cup fruit juice in medium mixing bowl. Bring one cup juice to a boil and stir in gelatin/juice mix. Continue stirring until gelatin is dissolved. Add remaining cup of juice. Pour into 8 inch square pan and refrigerate until firm. *Kids love these cut with cookie cuuters into their favorite shapes. *Holiday treats are always welcome - orange-pineapple pumpkins at Haloween, red fruit-berry bells at Christmas, use your imagination and enjoy! *A drop of food coloring in white grape juice will transform it to any "season". *Great in a candy dish for nibblers. Exchanges = 1/2 fruit Servings are as follows: Orange-pineapple chews = 5 squares Apple chews = 5 squares grape chews = 4 squares orange chews = 5 squares 30 cal, 7.5 carbs, no pro or fat. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fresh Strawberry Sherbet Categories: Diabetic, Desserts, Fruits Yield: 8 servings 1/3 c Apple juice concentrate OR: 1/2 c Water Fruit and berry concentrate 5 c Fresh strawberries 1 tb Lemon juice Wash and stem berries. In a blender or food processor combine concentrate, water and lemon juice. Add half the berries. Cover and blend til smooth. Add remaining berries and continue blending til smooth. Put in freezer container and freeze. Exchanges = 3/4 fruit exchange. Per serving = 50 cal, 12.5 carbs, no protien or fat. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Refrigerator Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 32 servings 1/2 c Butter or Margarine 1 c Flour 1 Egg 1 c Dates, unsugared, chopped 2 ts Vanilla 1 c Coconut, shredded 1 ts Baking powder 1 c Walnuts or Pecans ds Salt Cream butter, egg and vanilla until mixed and fluffy. Beat in dry ingredients gradually mixing well after each addition. Mix in dates, coconut and 1/ c of the nuts. Form dough into two 1-1/2 inch logs. Roll logs into remaining nuts (1/4 c each). Wrap in waxed paper and chill (or freeze) until firm enough to slice. Preheat oven to 350 degrees. Slice cookies 1/4 inch thick and place on a nonstick cookie sheet. Bake 10-12 minutes until light golden brown. Cool on wire racks. 2 cookies = 1 fat, 1/2 fruit, 1/4 brd, 95 cal. carbs = 11.5, pro = 1, f = 5 Approved by the Diabetes Assoc. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Kids Snackin' Corn Categories: Diabetic, Kids, Snacks Yield: 9 servings 9 c Corn, popped 1/3 c Peanut butter 1 tb Butter or margarine Pop the corn. This recipe is calculated on corn popped in an air type popper without added fat for fewer calories. Over low heat melt the butter or margarine with peanut butter until runny. Drizzle over the popcorn and mix well. Spread in shallow baking pans and bake in a 375 degree oven for 10 minutes, stirring 2 or 3 times. The corn will crisp and topping will set. 1 cup = 107 cal. 1/3 brd, 2/3 high fat meat exch, 1/3 fat exch. Carbs = 5 Pro = 6 f = 7 Enjoy! :D American Diabetes Approved MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Popcorn Snacks Categories: Diabetic, Kids, Nuts/grains, Snacks Yield: 1 servings 3 c Popped Corn 3 cups = one serving. For a TV snack, or something to take to the show or the ball game that stays fresh and crisp, try seasoned popcorn. Pop corn without fat using directions on popper and season to taste with any of the following: Butter Flavored Salt Taco Seasoning Garlic Salt Onion Salt Parmeson Cheese Dried Herbs Hickory Flavored Salt (Great outdoors) Seasoned Salt * To share with your feathered friends: String left-over popcorn and hang outside for a healthy treat for the birds. It's fun to watch them eat! In the bleak winter months the birds would love a bit of bacon fat rubbed on the left-over corn. 1 serving (3 cups) = 80 cal, 1 bread serving. C = 15 P = 3 F = Trace Approved by the American Diabetes Assoc. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Freezer Ice Cream - Sugar Free Categories: Diabetic, Desserts Yield: 16 servings MMMMM------------------------INGREDIENTS----------------------------- 8 c PET Lite milk 8 Pineapple, slices, canned 1/2 c Sugar Subst. equivalent 16 T Pineapple Juice, from can 4 c Strawberries 2 c Orange Juice Directions: Put all ingredients in a home freezer and freeze according to instructions. Makes 16 1-Cup Servings. Exchanges: Each Serving equals 1 Milk and 3/4 Fruit. Calories: 125 From Files of A.Broaddus 6/24/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sugarless Fruit Nut Muffins Categories: Diabetic, Quickbreads, Fruits, Nuts/grains, Breads/bm Yield: 6 servings 1 c Chopped Dates 2 Eggs, beaten 1/2 c Raisins 1 ts Vanilla, extract 1/2 c Chopped prunes 1 c All-purpose flour 1 c Water 1 ts Baking soda 1/2 c Margarine, cut into pats 1/2 c Chopped nuts In a saucepan, combine dates, raisins, prunes, and water. Bring to a boil and boil 5 minutes. Stir in margarine and salt. Set aside to cool. Add remaining ingredients to fruit; stir just until dry ingredients are moistened. Spoon into greased mini-muffin pans. Bake at 350 degrees for 15 minutes (if desired, bake in a 11" x 7" x 2" baking pan for 30 minutes). Yield: 32 muffins Diabetic Exchanges: One mini-muffin equals, 1/2 fruit, 1 fat, 1/2 starch; also 94 calories, 52 mg sodium, 14 mg cholesterol, 12 gm carbohydrate, 2 gm protein, 4 gm fat. SOURCE: Fern Albertson, Spokane, WA Country Woman Magazine Sept/Oct 92 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peanut Butter/bran Muffins Categories: Diabetic, Quickbreads, Nuts/grains, Holidays, Vegetarian Yield: 8 servings 1/2 c Whole Wheat Flour 1 Egg 1/3 c Bran 1/4 c Peanut Butter 2 ts Baking Powder 1/2 c Lowfat Milk 1 tb Sugar 1/3 c Peanuts, chopped Combine the flour, bran, baking powder and sugar in a bowl. Add the remaining ingredients and blend. Spoon into oiled muffin tins or paper muffin cups. Bake in a 375-degree oven for 15 to 20 minutes. Makes 8 One Muffin = Calories: 140 Carbohydrates: 12 Protein: 6 Fat: 9 Sodium: 104 Potassium: 184 Cholesterol: 35 Exchange Value: 1 Bread Exchange + 2 Fat Exchanges Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Oatmeal-Banana Muffins Categories: Diabetic, Quickbreads, Fruits, Nuts/grains, Vegetarian Yield: 12 servings 3 c Whole Wheat Flour 1 Egg 3/4 c Rolled Oats 2 tb Vegetable Oil 1 tb Baking Powder 1 1/2 c Lowfat Milk 1/2 ts Ground Cinnamon 1 sm Banana, cubed 1/4 ts Ground Nutmeg 1/4 c Sunflower Seeds, toasted 1 tb Sugar Combine the flour, oats, baking powder, cinnamon, nutmeg and sugar in a bowl. Add the remaining ingredients and blend. Spoon into oiled muffin tins or paper muffin cups. Bake in a 375-degree oven for 15 to 20 minutes. Makes 12 One Muffin = Calories: 180 Carbohydrates: 29 Protein: 5 Fat: 5 Sodium: 91 Potassium: 221 Cholesterol: 23 Exchange Value: 1 Bread Exchange + 1 Fruit Exchange + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vegetable Confetti Categories: Diabetic, Vegetables, Holidays, Vegetarian Yield: 2 servings 1 sm Zucchini, shredded 1 sm Onion, sliced thin 1 sm Yellow Squash, shredded 2 tb Water 2 Carrots, shredded 2 ts Margarine Combine the zucchini, yellow squash, carrots, onion and water in a skillet. Cover and cook over medium heat for 4 to 5 minutes, or until the vegetables are tender. Add the margarine. Saute, uncovered, until all the moisture has evaporated. Serve immediately. Serves 2 One Serving = Calories: 94 Carbohydrates: 14 Protein: 3 Fat: 4 Sodium: 83 Potassium: 453 Cholesterol: 0 Exchange Value: 2 Vegetable Exchanges + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Whole Wheat Pizza Categories: Diabetic, Vegetables, Vegetarian, Main dish Yield: 8 servings 1 c Warm Water (110 to 115 1/2 ts Caraway Seeds -degrees) 1/4 ts Garlic Powder 1 pk (or 1 tablespoon) Active Dry 1 1/4 To 1-1/2 c Whole Wheat Flour -Yeast -or- 1/2 c Tomato Sauce -or- Pizza 1 Ck Yeast -Sauce 1 tb Honey 1/2 To 1 tb Dried Oregano 1 c Whole Wheat Flour 1 c Raw Broccoli Pieces 1/2 ts Salt 1 c Raw Mushroom Slices 1 tb Vegetable Oil 8 oz Part Skim Mozzarella Cheese, 4 oz Cheddar Cheese, grated -shredded 1/2 ts Black Pepper, ground Combine the water, yeast, honey and the 1 cup of whole wheat flour in a large bowl. Beat 100 times until mixture is smooth. Let rise in a warm place for 15 minutes. Add the salt, oil, Cheddar cheese, pepper, caraway seeds, garlic powder and 1-1/4 to 1-1/2 ups whole wheat flour. Mix well and let the dough rest for 5 minutes. Pat out the dough onto a baking sheet for 1 large pizza or divide the dough in half and make two medium-size pizzas. Top with the pizza sauce, oregano, vegetables and mozzarella. Bake in a 400 degree oven for 15 to 20 minutes. Serves 8 One Serving = Calories: 305 Carbohydrates: 33 Protein: 18 Fat: 12 Sodium: 430 Potassium: 378 Cholesterol: 31 Exchange Value: 2 Medium-Fat Meat Exchanges + 2 Bread Exchanges + 1 Vegetable Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Dilly Rice Muffins Categories: Diabetic, Quickbreads, Rice, Vegetables, Holidays Yield: 8 servings 1 c Flour -minced 1 tb Sugar 2 tb Parsley Leaves, freshly 1 tb Baking Powder -minced -or- 1 Egg 2 tb Parsley Flakes, dried 1/2 c Lowfat Milk 2 tb Dill Weed, freshly minced 2 tb Vegetable Oil --or- 1/4 c Rice, cooked 2 ts Dried Dill 2 tb Green Onion (scallion), Keywords: ovo-lacto Combine the flour, sugar and baking powder in a bowl. Stir to mix. Beat the egg, milk and oil together. Add to the flour mixture along with the remaining ingredients. Mix just until the batter is blended. Spoon into oiled muffin tins or paper muffin cups. Fill about three-fourths full. Bake in a 400-degree oven for 12 to 15 minutes, or until brown. Makes 8 One Muffin = Calories: 113 Carbohydrates: 15 Protein: 3 Fat: 5 Sodium: 133 Potassium: 49 Cholesterol: 35 Exchange Value: 1 Bread Exchange + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sweet-And-Sour Green Beans Categories: Diabetic, Vegetables, Holidays, Vegetarian, Side dishes Yield: 4 servings 10 oz Package Frozen Green Beans 2 tb Wine Vinegar, red or white 1/2 c Water 1 tb Margarine 1 Bay Leaf 1 pk Equal Sweetener 4 Whole Cloves Combine the beans, water, bay leaf and cloves in a saucepan. Cook until the beans are tender, about 3 minutes. Drain off the water. Add the vinegar and margarine. Saute for 3 minutes. Remove the bay leaf and cloves. Sprinkle on the sweetener and serve. Serves 4 One Serving = Calories: 46 Carbohydrates: 0 Protein: 1 Fat: 3 Sodium: 37 Potassium: 39 Cholesterol: 0 Exchange Value: 1 Vegetable Exchange + 1/2 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Challah - (Holiday Twist Bread) Categories: Diabetic, Holidays, Breads/bm Yield: 18 servings 1 pk (or 1 tablespoon) Active Dry 1/2 ts Salt -Yeast 1 Egg 2 tb Sugar 2 tb Vegetable Oil 1/4 c Warm Water (110 to 115 1 1/4 c Water -degrees) 1 Egg, beaten 2 c All-Purpose Flour 1 tb Poppy Seeds 2 To 2-1/2 c Whole Wheat Flour Dissolve the yeast and sugar in the 1/4 cup of warm water. Let stand for 5 minutes. Combine the flours and salt in a mixing bowl. Make a well in the center of the flour mixture and add the egg, oil, yeast mixture and remaining 1-1/4 cups of water. Mix well. Knead the dough on a floured board, adding more whole wheat flour until the dough is smooth and elastic. Place in an oiled bowl. Cover with a damp towel and let rise until doubled, about 1 hour. Divide the dough into three parts. Roll each third into a strip about 15 inches long. Braid the strips together and place on a lightly-oiled baking sheet. Brush with the beaten egg. Sprinkle on the poppy seeds. Cover and let rise until doubled. Bake in a 375-degree oven for 40 to 45 minutes, or until golden brown. Serves 18 One Serving = Calories: 115 Carbohydrates: 21 Protein: 4 Fat: 2 Sodium: 59 Potassium: 74 Cholesterol: 15 Exchange Value: 1-1/2 Bread Exchanges Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Kaese Blintzes - (Rolled Cheese Pancakes) Categories: Diabetic, Holidays, Vegetarian, Cheese Yield: 6 servings 1 c Dry Cottage Cheese 1 c Lowfat Milk 1 c Pot Cheese -or- Lowfat 3 Eggs -Ricotta Cheese Vegetable Oil 1 Egg 2 tb Margarine 1 tb Sugar Plain Lowfat Yogurt 1 c Flour Keywords: breakfast Make the cheese filling by beating cottage cheese, pot cheese, 1 egg and sugar together. Combine the flour and milk with the 3 eggs. Beat to make a smooth batter. Heat a 6- or 8-inch skillet. Coat with vegetable oil and pour in 2 to 3 tablespoons of the batter. Tilt the pan to distribute the batter over the bottom of the skillet. Cook until the dough is firm and browned. Remove from the pan and place on a lightly-oiled plate with browned side up. Spoon 1 tablespoon of filling onto the edge of the pancake. Roll up by bringing the edge with the filling to the center of the pancake, fold in each side, and fold over once more to make a sealed pouch. Continue with the rest of the batter. When ready to serve, heat the margarine in a skillet. Fry the blintzes until golden brown on all sides. Serve with yogurt. Serves 6 One Serving of 2 Blintzes= Calories: 272 Carbohydrates: 20 Protein: 16 Fat: 14 Sodium: 150 Potassium: 178 Cholesterol: 193 Exchange Value: 2 Lean Meat Exchanges + 1 Bread Exchange + 2 Fat Exchanges Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Whole Wheat Buttermilk Pancakes Categories: Diabetic, Holidays, Pancakes, Vegetarian, Breakfast Yield: 12 servings 1/2 c Whole Wheat Flour 1 Egg 1/2 c Unbleached White Flour 1 c Buttermilk -or- Sour Milk (1 1 ts Sugar -cup lowfat milk + 1 1 ts Baking Powder -tablespoon vinegar) 1/2 ts Baking Soda 2 tb Vegetable Oil 1/4 ts Salt Stir together the flours, sugar, baking powder, baking soda and salt. Beat the egg, milk and oil together. Add the liquids to the flour mixture and stir just until blended. Pour the batter onto a greased hot griddle. Serve with fresh fruit slices, unsweetened applesauce or low-calorie syrup. Makes 12 4-inch pancakes Two Pancakes = Calories: 114 Carbohydrates: 18 Protein: 4 Fat: 3 Sodium: 246 Potassium: 1200 Cholesterol: 47 Exchange Value: 1 Bread Exchange + 1/2 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Ice Cream, Low Fat, Fridge Categories: Diabetic, Desserts Yield: 8 servings MMMMM------------------------INGREDIENTS----------------------------- 8 oz Pet Lite Milk 1 t Vanilla 4 pk Sugar Substitute MMMMM-----------------ADD: ONE OF THE FOLLOWING---------------------- 1 Peach, peeled and diced 4 oz Orange Juice 1 Banana 1 c Strawberries 2 sl Pineapple with juice Directions: Mix all together and put in freezer of refrigerator until hardened. Remove - break up - put in blender and whip until creamy. Serve. Calories: 75 cal. Exchanges: 1/2 Milk and 1/2 Fruit From Files of A.Broaddus 6-24-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Avocado Banana Spread Categories: Diabetic, Spreads Yield: 1 servings 1/2 c Mashed ripe banana 1/2 c Mashed ripe avocado -(mash with fork) 1 tb Lemon juice Blend ingredients in a food processor or blender. Heat to a boil in a saucepan; turn to low and simmer, stirring occasionally, until mixture reaches desired thickness. Yields 1/2 cup. Source: Sweet & Sugarfree Shared by: Shirley Goos MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Orange Muffins Categories: Diabetic, Quickbreads, Breads/bm Yield: 12 servings 2 c Flour 1 Eggs 2 ts Baking powder 3/4 c Orange juice 1/2 ts Baking soda 1/4 c Butter 1/4 ts Salt 1 tb Milk 1 tb Orange peel, grated 1 ts Vanilla Preheat oven to 400. Grease 12 muffin cups or line with paper liners; set aside. Combine dry ingredients (including orange peel) in medium bowl. Combine and add egg, orange juice, melted butter, milk, and vanilla; mix just until dry ingredients are moistened. Spoon batter into prepared cups, filling each cup 1/2 full. Bake 18-20 minutes, until golden brown. Let cool in pan on wire rack 5 minutes. Remove from pan. Serve warm or at room temperature. Nutrition information per muffin: 127 calories, 3 gm protein, 18 gm carbohydrate, 5 gm fat, 28 mg cholesterol, 196 mg sodium, 1 diabetic starch/bread exchange, 1 diabetic fat exchange Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apple-Walnut Muffins Categories: Diabetic, Quickbreads, Breads/bm Yield: 12 servings 2 c Flour 2/3 c Apple juice concentrate 2 ts Baking powder 1/3 c Butter 1 1/2 ts Cinnamon, ground 1 ts Vanilla 1/4 ts Nutmeg, ground 2 md Apples 1/4 ts Salt 1/2 c Walnuts, chopped 2 Eggs Preheat oven to 350. Peel, seed, and finely chop apples. Grease 12 muffin cups or line with paper liners; set aside. Combine dry ingredients in medium bowl. Combine and add eggs, apple juice concentrate, melted butter, and vanilla; mix just until dry ingredients are moistened. Stir in apple and walnuts. Spoon batter into prepared cups, filling each cup 3/4 full. Bake 25 minutes, until golden brown. Let stand in pan on wire rack 5 minutes. Remove from pan. Serve warm or at room temperature. Cooled muffins may be wrapped securely and frozen up to 3 months. Nutrition information per muffin: 199 calories, 4 gm protein, 25 gm carbohydrate, 9 gm fat, 49 mg cholesterol, 183 mg sodium, 1/4 diabetic starch/bread exchange, 1-3/4 diabetic fat exchange, 1/2 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peach Melba Layer Cake Supreme Categories: Diabetic, Cakes, Desserts Yield: 8 servings 2 c Flour 1 c Apple juice concentrate 2 ts Baking powder 1 1/2 c Peaches, sliced 1/4 ts Salt 2 c Raspberries 1/2 c Butter 1/3 c Peach pourable fruit 3 Egg yolks 1/3 c Raspberry fruit spread 1 ts Vanilla 3 tb peach fruit spread combined with 2 tb warm water may be substituted for the pourable fruit. Preheat oven to 375. Grease and flour two 8" round cake pans. Combine flour, baking powder, and salt; set aside. Beat softened butter at medium speed until light and fluffy. Blend in egg yolks and vanilla. Alternately add dry ingredients and apple juice concentrate, beating well after each addition; spread evenly into prepared pans. Bake 20 minutes, until golden brown and wooden pick inserted in centers comes out clean. Cool 10 minutes in pans on wire racks. Remove from pans; cool completely. Drain peaches. Combine peaches, raspberries, and pourable fruit; mix lightly. Spread fruit spread evenly over one cake layer; top with second cake layer. Spoon fruit mixtore over top of cake, letting excess fruit mixture drip down sides. Nutrition information per slice: 390 calories, 5 gm protein, 62 gm carbohydrate, 14 gm fat, 111 mg cholesterol, 314 mg sodium, 1-1/2 diabetic starch/bread exchange, 3 diabetic fat exchange, 2-1/2 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Cheesecake Categories: Diabetic, Cakes, Desserts Yield: 10 servings 24 oz Cream cheese 4 Eggs 1 c Strawberry pourable fruit 2 ts Vanilla 1 ts Vanilla 1 c Sour cream 1/4 ts Salt Strawberries; sliced 3/4 c strawberry fruit spread combined with 1/4 c warm water may be substituted for the pourable fruit. Do not use reduced-calorie sour cream. Preheat oven to 325. Beat softened cream cheese in large bowl until creamy. Blend in pourable fruit, vanilla, and salt. Add eggs, one at a time, beating well after each addition. Pour into greased 9" springform pan. Bake 50 minutes. Combine sour cream and vanilla; mix well. Carefully spoon over warm cheesecake. Bake another 10 minutes, or until just set. Turn oven off; leave cheesecake in oven, with door closed, 30 minutes. Transfer to wire rack; loosen cheesecake from rim of pan. Cool overnight. Just before serving, garnish with sliced strawberries. Nutrition information per slice: 379 calories, 8 gm protein, 18 gm carbohydrate, 31 gm fat, 170 mg cholesterol, 313 mg sodium, 1 diabetic medium-fat meat exchange, 5 diabetic fat exchange, 1-1/4 diabetic fruit exchange Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fruit and Nut Coffee Cake Ring Categories: Diabetic, Quickbreads, Breads/bm Yield: 10 servings 1/2 tb Yeast 2 Eggs 1/2 c Water, warm 1/2 c Apricot fruit spread 3 c Flour 6 oz Fruit, dried 1 ts Salt 1/2 c Pecans, chopped 1 ts Cardamom, ground 1 ts Water, cold 1/3 c Butter 1 c Flour 1/3 c Apple juice concentrate 1 Eggs Chop dried fruit. Dissolve yeast in warm water; let stand 10 minutes. In large bowl of elecric mixer, combine flour, salt, and cardamom. Whilie mixing on low speed with dough hook, gradually blend in yeast mixture, butter, apple juice concentrate, and eggs. Beat 2 minutes at medium speed. Beat in enough remaining flour to form stiff dough. Continue to beat until dough is smooth and elastic. (Dough may be kneaded by hand on lightly floured surface until smooth and elastic, about 10 minutes. Or may be mixed in breadmaker.) Let rest 20 minutes. Roll out dough on lightly floured surface to 22"x12" rectangle. Spread fruit spread evenly down center of rectangle, leaving 1" border along both long sides. Sprinkle fruit bits and nuts evenly over fruit spread. Starting at one long side, roll dough up tightly; pinch seam to seal. Place on greased cookie sheet. Bring ends of roll rogether to form ring; pinch ends together to seal, using water if necessary. With scissors or sharp knife, make diagonal cuts, about 1" apart, into top of ring. Let rise in warm place 30 minutes. (Dough will not double in volume.) Preheat oven to 375. Beat together egg and cold water; brush over ring. Bake 25-30 minutes, until golden brown. Immediately remove from pan. Cool on wire rack. Serve warm or at room temperature. Nutrition information per slice: 386 calories, 8 gm protein, 64 gm carbohydrate, 12 gm fat, 80 mg cholesterol, 308 mg sodium, 2-1/4 diabetic starch/bread exchange, 2-1/4 diabetic fat exchange, 2 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Macadamia Nut Crunchies Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1 Eggs 1 1/4 c Flour 2 md Bananas; mashed ripe 1/3 c Coconut, flaked unsweetened 1/3 c Butter; melted 1/2 ts Baking powder 1/4 c Pineapple fruit spread 1/2 ts Salt 1 ts Vanilla extract 3 1/2 oz Macadamia nuts; chopped Preheat oven to 375. Combine egg, banana, butter, fruit spread, and vanilla in medium bowl. Add flour, coconut, baking powder, and salt; mix well. Stir in nuts. Drop tablespoonsful of dough 2" apart onto lightly greased cookie sheets. Bake 10-12 minutes, until lightly browned. Cool on wire racks. Store in tightly covered container. Nutrition information per cookie: 96 calories, 1 gm protein, 9 gm carbohydrate, 6 gm fat, 16 mg cholesterol, 83 mg sodium, 1/3 diabetic starch/bread exchange, 1-1/4 diabetic fat exchange, 1/4 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Raspberry Almond Layer Cake Categories: Diabetic, Desserts, Cakes, Fruits, Nuts/grains Yield: 8 servings MMMMM----------------FAVORITE ALL-TIME REC; 12/92--------------------- MMMMM----------------------------CAKE--------------------------------- 3 Egg yolks 2 ts Baking powder 1 c Juice, apple, concentrated 1/4 ts Salt 3/4 c Butter 1/3 c Almonds, chopped 1 ts Extract, almond 4 Egg whites 2 1/2 c Flour 1/4 ts Cream of tartar MMMMM--------------------------FROSTING------------------------------- 1 c Cream, heavy 2 tb Liqueur, almond 1/2 c Fruit spread, raspberry 1/3 c Almonds, slivered Melt butter; let cool. Preheat oven to 350. Grease and flour 2 9" round cake pans; set aside. Beat egg yolks in large bowl. Blend in apple juice concentrate, butter, and extract. Combine flour, baking powder, and salt. Gradually add to egg yolk mixture, beating until well-blended. Stir in chopped almonds. Beat egg whites with cream or tartar at high speed in small bowl of electric mixer until stiff peaks form. Gently fold into batter; spread evenly into prepared pans. Bake 18-20 minutes, until cake is golden brown around edges. Cool in pans on wire racks 10 minutes. Turn cakes onto racks; cool completely. Beat cream at high speed in small bowl of electric mixer until soft Z?bs form. Add fruit spread, 1 tb at a time, beating until thick and well-blended. Brush liqueur evenly over cake layers; stack layers. Frost top and sides with whipped cream mixture; press slivered almonds around edge. Garnish with fresh raspberries, if desired. Nutrition information per slice: 595 calories, 10 gm protein, 59 gm carbohydrate, 36 gm fat, 167 mg cholesterol, 402 mg sodium, 2 diabetic starch/bread exchange, 7 diabetic fat exchange, 1-3/4 diabetic fruit exchange. MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat & Luscious echoes MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Applesauce Cake Squares Categories: Diabetic, Desserts, Cooky/bars Yield: 9 servings 1/2 c Butter; softened 1/2 ts Baking soda 2 Eggs 1/4 ts Salt 2/3 c Apple juice concentrate 1 lg Apples; peeled/chopped 1/2 c Applesauce Creamy Topping 2 c Flour 1/2 c Cream, heavy 2 ts Baking powder 1 ts Vanilla 2 ts Cinnamon, ground 1/4 ts Cinnamon, ground Preheat oven to 375. Beat butter in large bowl until creamy. Blend in eggs, juice, and applesauce. Combine dry ingredients. Gradually add to egg mixture, beating until well blended. Stir in appls. Spread batter evenly into greased 8" square baking pan. Bake 20-25 minutes, until wooden pick inserted in center comes out clean. Cool on wire rack. Cut into squares. Serve warm or at room temperature, with Creamy Topping if desired. Creamy Topping: Beat cream in small bowl at high speed of electric mixer until soft peaks form. Beat in vanilla and cinnamon until stiff peaks form. Nutrition information per piece: 229 calories, 4 gm protein, 34 gm carbohydrate, 8 gm fat, 65 mg cholesterol, 289 mg sodium, 1-1/4 diabetic starch/bread exchange, 1-3/4 diabetic fat exchange, 1 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apricot Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 18 servings 2 Eggs 1 1/4 ts Baking powder 1 c Apricot 100% fruit spread 1/4 ts Salt 1/2 c Butter; melted 3/4 ts Cinnamon, ground 2 ts Vanilla extract 1/4 ts Allspice, ground 1 c Flour 1/8 ts Mace, ground 2/3 c Oats Preheat oven to 350. Beat eggs in large bowl. Blend in fruit spread, butter, and vanilla. Add flour, oats, baking powder, salt, and spices; mix well. Spread dough into greased 12"x8" baking dish. Bake 18 minutes, until golden brown and firm to touch. Cool completely on wire rack. Cut into 18 bars. Store in tightly covered container. Nutrition information per bar: 130 calories, 2 gm protein, 17 gm carbohydrate, 6 gm fat, 37 mg cholesterol, 119 mg sodium, 2/3 diabetic starch/bread exchange, 1 diabetic fat exchange, 1/2 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Poppyseed Cake Categories: Diabetic, Desserts, Cakes Yield: 8 servings 2 Eggs 1 c Flour 1/2 c Apple juice concentrate 1/3 c Poppy seeds 1/3 c Butter; melted 1 1/2 ts Baking powder 1 tb Lemon peel, grated 1/2 ts Baking soda 1 tb Lemon juice 1/8 ts Salt 1 ts Vanilla Preheat oven to 350. Beat eggs in large bowl. Blend in juice, butter, lemon peel, lemon juice, and vanilla. Combine dry ingredients. Gradually add to egg mixture, beating until well blended. Pour batter evenly into greased 9" square baking pan. Bake 20 minutes, until wooden pick inserted in center comes out clean and edges are golden brown. Cool on wire rack. Serve warm or at room temperature. Nutrition information per piece: 206 calories, 4 gm protein, 21 gm carbohydrate, 12 gm fat, 74 mg cholesterol, 265 mg sodium, 1 diabetic starch/bread exchange, 1/4 diabetic medium-fat meat exchange, 2 diabetic fat exchange, 1/2 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Kolacky Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1/2 c Butter 1/8 ts Salt 3 oz Cream cheese 6 ts 100% fruit spread 1 ts Vanilla extract 1 Eggs 1 c Flour 1 ts Water; cold Use various flavors of fruit spread. Combine butter and cream cheese in large bowl; beat until smooth and creamy. Blend in vanilla. Combine flour and salt; gradually add to butter mixture, mixing until mixture forms soft dough. Divide dough in half; wrap each half in plastic wrap. Refrigerate until firm. Preheat oven to 375. Roll out half of dough on lightly floured pastry cloth or board to 1/8" thickness. Cut with top of glass or biscuit cutter into 3" rounds. Spoon 1/2 ts fruit spread onto center of each dough circle. Beat egg with water; lightly brush onto edges of dough circles. Bring three edges of dough up over fruit spread; pinch edges together to seal. Place on ungreased cookie sheets; brush with egg mixture. Pepeat with remaining dough and fruit spread. Bake 12 minutes, until golden brown. Let stand on cookie sheets 1 minute; transfer to wire rack. Cool completely. Store in tightly covered container. Nutrition information per kolacky: 76 calories, 1 gm protein, 6 gm carbohydrate, 5 gm fat, 23 mg cholesterol, 64 mg sodium, 1/3 diabetic starch/bread exchange, 1 diabetic fat exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Jumbo Fruited Oatmeal Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 18 servings 3/4 c Butter; softened 1/2 ts Baking soda 3 Eggs 1/2 ts Salt 3/4 c Juice, apple, conc. 1/2 ts Cinnamon, ground 1 1/2 ts Vanilla 1/2 ts Allspice, ground 1 1/2 c Flour 6 oz Fruit, dried mixed 1 1/2 c Oats 1/2 c Nuts, chopped Chop fruit. Preheat oven to 350. Beat butter in large bowl until creamy. Blend in eggs, apple juice concentrate, and vanilla. Add flour, oats, baking soda, salt, cinnamon, and allspice; mix well. Stir in dried fruit and nuts. Drop scant 1/4 cupfuls of dough, 3" apart, onto lightly greased cookie sheets; flatten slightly. Bake 12-14 minutes, until edges are lightly browned. Cool 1 minute on cookie sheets, then transfer to wire racks to cool completely. Store in tightly covered container. Nutrition information per cookie: 209 calories, 4 gm protein, 24 gm carbohydrate, 11 gm fat, 32% of calories from fat, 56 mg cholesterol, 239 mg sodium, 1 diabetic starch/bread exchange, 2-1/4 diabetic fat exchange, 1/2 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chewy Apple Moons Categories: Diabetic, Desserts, Cooky/bars Yield: 18 servings 3/4 c Juice, apple, conc. 1 1/4 c Flour 1/2 c Apples, dried 1/2 ts Baking powder 2 Eggs 1/2 ts Cinnamon, ground 1/4 c Butter; melted & cooled 1/4 ts Salt 1 ts Vanilla 1/8 ts Nutmeg, ground Chop fruit. Combine apple juice concentrate and apples; let stand 10 minutes. Preheat oven to 350. Beat eggs in medium bowl. Blend in concentrate mixture, butter, and vanilla. Add remaining ingredients and mix well. Drop tablespoonsful of dough 2" onto greased cookie sheets. Bake 10-12 minutes, until firm and golden brown. Cool wire racks. Store in tightly covered container. Nutrition information per cookie: 89 calories, 2 gm protein, 13 gm carbohydrate, 3 gm fat, 27% of calories from fat, 31 mg cholesterol, 80 mg sodium, 1/2 diabetic starch/bread exchange, 2/3 diabetic fat exchange, 1/3 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Rhubarb Pie Categories: Diabetic, Desserts, Pies Yield: 8 servings 2 c Rhubarb; sliced 1/2 c Fruit spread, strawberry 1/2 c Juice, grape 1 c Rhubarb; sliced 2 tb Cornstarch 2 Pie crust 1 ts Cinnamon, ground 1/4 c Fruit spread, strawberry 1/4 ts Nutmeg, ground 1 Egg yolks 1/4 ts Salt 1 tb Cream, sour 1 pt Strawberries; sliced Rhubarb can be fresh or frozen. Use fresh strawberries. stand 10 minutes. Preheat oven to 450. Combine rhubarb and grape juice in medium saucepan. Bring to boil over medium heat. Reduce heat to low. Simmer, uncovered, until rhubarb is tender, 8-10 minutes for fresh or 5 minutes for frozen; drain. Combine cornstarch, cinnamon, nutmeg, and salt in medium bowl; mix well. Add strawberries; toss to coat. Stir in cooked rhubarb and fruit spread. Stir in uncooked rhubarb. Roll out 1 pie crust to 11" circle and line 9" pie plate with it. Trim pastry and flute edges, sealing to edge of pie plate. Fill shell with fruit mixture and dot with fruit spread. Roll out remaining pastry to 10" circle. Cut into 1/2" strips. Form into lattice design over fruit. Combine egg yolk and sour cream until well-blended. Brush over pastry. Bake 10 minutes. Reduce oven to 350. Continue baking 30 minutes, until pastry is golden brown and filling is hot and bubbly. Pie may be covered loosely with foil during last 30 minutes of baking to prevent overbrowning. Cool on wire rack. Serve warm or at room temperature. Nutrition information per slice: 355 calories, 3 gm protein, 51 gm carbohydrate, 16 gm fat, 40% of calories from fat, 42 mg cholesterol, 283 mg sodium, 1-1/2 diabetic starch/bread exchange, 3 diabetic fat exchange, 1-3/4 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Blueberry Pie Categories: Diabetic, Desserts, Pies Yield: 8 servings MMMMM--------------------CREAM CHEESE PASTRY------------------------- 1 1/2 c Flour 3 oz Cheese, cream; cubed 1/2 c Butter; cold 1 ts Extract, vanilla MMMMM--------------------------FILLING------------------------------- 2 pt Blueberries 2/3 c Fruit spread, blueberry 2 tb Cornstarch 1/4 ts Nutmeg, ground MMMMM---------------------------GLAZE-------------------------------- 1 Egg yolks 1 tb Cream, sour Blueberries can be fresh or frozen. Preheat oven to 425. Cut butter into flour in large bowl, using pastry blender or two knives, until mixture resembles coarse crumbs. Cut in cream cheese until mixture forms dough. Blend in vanilla. (Pastry may be prepared in food processor, using steel blade.) On lightly floured surface or pastry cloth, roll out 1/2 dough to 11" circle. Line 9" pie plate; set aside. Combine blueberries and cornstarch in medium bowl; toss lightly to coat. Add fruit spread and nutmeg; mix lightly. Spoon into crust. Roll out remaining dough to 11" circle; place over fruit mixture. Turn edges under and flute. Cut several slits or circle in top crust to allow steam to escape. If desired, cut leaves from pastry scraps to decorate top of pie. Bake 10 mintues. Remove pie from oven; reduce temperature to 350. Combine egg yolk and sour cream; brush lightly over crust. Return pie to oven and Cool on wire rack. Serve warm or at room temperature. Nutrition information per slice: 342 calories, 4 gm protein, 45 gm carbohydrate, 17 gm fat, 44% of calories from fat, 70 mg cholesterol, 155 mg sodium, 1-1/2 diabetic starch/bread exchange, 3-1/4 diabetic fat exchange, 1-1/2 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Easy Raspberry Chiffon Pie Categories: Diabetic, Desserts, Pies Yield: 8 servings 1 Pie crust 10 oz Fruit spread, raspberry 2 c Cream, heavy Raspberries; optional 6 oz Cheese, cream; softened Leaves, mint; optional 2 ts Extract, vanilla Preheat oven to 375. Roll out pastry to 11" circle; line 9" pie plate. Trim and flute edges; prick bottom and sides with fork. Bake 15 minutes, until golden brown. Cool completely on wire rack. Beat cream in small bowl on High until stiff peaks form; set aside. Combine cream cheese and vanilla in medium bowl; beat until light and fluffy. Blend in fruit spread, scraping sides of bowl frequently. Reserve 1/2 c of whipped cream for garnish; fold remaining whipped cream into cream cheese mixture until no white streaks remain. Spread evenly into cooled pie crust. Chill at least 2 hours. Just before serving, spoon reserved whipped cream around edge of pie. Garnish with raspberries and fresh mint leaves, if desired. Nutrition information per slice: 475 calories, 4 gm protein, 33 gm carbohydrate, 37 gm fat, 73% of calories from fat, 112 mg cholesterol, 191 mg sodium, 3/4 diabetic starch/bread exchange, 7-1/4 diabetic fat exchange, 1-1/2 diabetic fruit exchange. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Linzer Tart Categories: Diabetic, Desserts, Pies Yield: 8 servings 1/4 c Butter; softened 1/4 ts Salt 2 Egg yolks 1/4 ts Cinnamon, ground 2 tb Juice, apple, conc. 1/8 ts Allspice, ground 2 ts Extract, vanilla 1 1/2 c Almonds, ground 1 c Flour 10 oz Fruit spread, raspberry 1/2 ts Baking powder Use blanched almonds or hazelnuts. Beat butter in large bowl until light and fluffy. Blend in egg yolks, juice concentrate, and vanilla. Combine flour, baking powder, salt, cinnamon, and allspice; mix well. Stir in almonds. Gradually add to butter mixture, mixing until well-blended. Spread 1-1/2 c batter evenly onto bottom of 10" tart pan with removable bottom or 10" springform pan. Spread fruit evenly over batter, leaving 1" border around edge. Spoon remaining batter into pastry bag fitted with 1/2" plain or star tip. Pipe batter in lattice design over fruit spread. Chill 30 minutes. Preheat oven to 350. Bake tart 35 minutes, until crust is golden brown and fruit spread is bubbly. Cool completely on wire rack. Serve at room temperature. Nutrition information per slice: 486 calories, 8 gm protein, 41 gm carbohydrate, 34 gm fat, 63% of calories from fat, 100 mg cholesterol, 276 mg sodium, 3/4 diabetic starch/bread exchange, 6-1/4 diabetic fat exchange, 2 diabetic fruit exchange, 1/2 diabetic medium-fat meat exchange Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sweet and Sour Cucumber Salad Categories: Diabetic, Salads, Vegetables, Vegetarian, Side dishes Yield: 4 servings 1/2 c Water 2 tb Dill pickle; chopped fine 1 c Cider vinegar; 1 1/2 ts Salt; Non-nutritive sweetener; 2 c Cucumbers; sliced thin -equivalent to 2 tbs sugar 1 Stack celery; sliced thin; Boil water, vinegar, sweetener, pickle, and salt. Place cucumbers and celery, slices in glass jar; pour boiling liguid over; cover and refrigerate overnight. Drain before serving. Food Exchange per serving: 1 VEGETABLE EXCHANGE Souce: Recipes for Diabetics by Billie Little (verion 1985) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Radish Celery Salad Categories: Diabetic, Vegetables, Salads, Side dishes, Vegetarian Yield: 4 servings 1 c Radishes; 1/4 c French Dressing; (low-cal) 1 c Celery; sliced thin 1 c Lettuce leaves; torn up Toss radishes, celery, and dressing together. Refreigerate an hour or so before placing on lettuce leaves. Food Exchanges per serving: 1 VEGETABLE EXCHANGE CAL: 8 PER SERVING; Source: Recipes for Diabetics by Billie Little(1985 version) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Marinated Vegetable Toss Categories: Diabetic, Vegetables, Vegetarian, Side dishes, Salads Yield: 8 servings 2 c Tomato Wedges; peeled 1/2 c Celery; cescents 1/2 c Radishes; sliced 1/2 c Cucumber; chunks 1/2 md Red onion; thinly sliced Dietetic Italian dressings; Combin all vegetables in salad bowl; pour Italian dressing over. Refrigerate overnight. Food Exchange per serving: 1 VEGETABLE EXCAHNGE CAL: 20(EXCLUDING DRESSING); Source: Recipes for Diabetics by Billie Little (version 1985) Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tomato and Herb Salad Categories: Diabetic, Salads, Side dishes, Vegetables, Vegetables Yield: 6 servings 6 sm Tomatoes; peeled 4 tb Malt vinegar; 1 1/2 ts Oregano; 1/2 ts Seasoned salt; Non-nutritive sweetener 1/4 ts Pepper; -equivalent to 1 tb sugar 1 c Lettuce leaves; torn up Chop 1 1/2 tomatoes fine; comine with oregano, sweetener, vinegar and salt. Slice remaining tomatoes, place on top of lettuce leaves; top with vinegar mix; refregerate until ready to serve. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 22 Source: Recipes for Diabetics by Billie Little(version 1985) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pepper Salad Categories: Diabetic, Salads, Side dishes, Vegetables, Vegetarian Yield: 6 servings 1/2 Head cabbage; 2 c Water; 1 Carrot; chopped fine 1 tb Mayonnaise-type dressing; 1/4 c Green pepper; (red/yellow) Cut cabbage into small wedges. Place half in blender along with water, carrot, and peper. Blend quickly; turn off and drain at once, using liquid for blending with balance of cabbage, drain once more. Mix with mayonnaise dressing. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 26; Source: Recipes for Diabetics by Billie Little(version 1985) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Molded Vegetable Salad Categories: Diabetic, Salads, Side dishes, Vegetables, Vegetarian Yield: 4 servings 1 Envelope Orange gelatin; 1/2 c Carrots; shredded -diet or low-cal 1/2 c Celery; finely chopped 2 c Boiling water; 1/4 ts Celery seeds; 1/2 c White cabbage; chopped Dissolve gelatin in boiling water. Chill until consistency of egg white. Fold in vegetables and celery seeds. Pour in 1 quart mold and rerfrigerate until firm. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE CAL: 17 Source: Recipes for Diabetices by Billy Little(version 1985) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Seafood Salad Categories: Diabetic, Salads, Vegetables, Main dish Yield: 4 servings 1/2 lb Deveined shrimp; shelled, 1/2 c Almonds; chopped -cooked chilled, and cut in 1 c Low-fat cottage cheese; -2" pieces 2 c Lettuce; torn up 1 tb Green onion; minced 1 Tomatoe; cut in wedges 3 tb Diet salad dressing; 1 ts Parsley sprigs; chopped fine 3 tb Diet french dressing; Mix first six ingredients. Divide evenly on lettuce, garnish with tomato and parsley. Food Exchange per serving: 2 FAT EXCHANGES + 2 LEAN MEAT EXCHANGES CAL: 280; Source: Recipes for Diabetics by Billy Little(version 1985) Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Eggs Curry Categories: Diabetic, Eggs, Nuts/grains, Main dish, Curries Yield: 4 servings 6 Eggs; hard boiled 1 1/2 tb Arrowroot; 1/4 c Almonds; slivered 1 ts Salt 2 tb Diet margarine; 1 1/2 ts Curry powder; 1 Onion; 2 c Nonfat milk; 1/2 c Celery; chopped fine 4 sl Toast; Thinly slice shelled eggs. Brown almonds in margarine until golden brown. Remove; drain on absorbent paper. In same pan saute onion and celery until golden; stir in arrowroot, salt, and curry powder; stir in milk slowly. Cook, stirring constantly, strring constantly, until thick and smooth. Stir in slice egg, heat to boil. Place a slice of toast in the bottom of each of four individual, headed casseroles. Divide eggs evenly over the toast; sprinkle with almonds. Food Exchange per serving: 1 BREAD/STARCH EXCHANGE + 1 1/2 MEDIUM-FAT EXCHANGES + 1/2 FAT EXCHANGE + 1/2 NONFAT MILK + 1/2 VEGETABLE EXCHANGES CAL: 275 Source: Recipes for Diabetics by Billi Little (1985 version) Brought to you and yours via Nancy O'Brion and her Meal-Master. NOTE: Egg subatitue could be used with. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fish and Mushrooms Categories: Diabetic, Fish, Main dish, Vegetables Yield: 4 servings 1 lg Onion; thinly sliced ds Salt; 1 tb Oil ds Pepper; 1 1/2 c Mushrooms; sliced thinly 1 Stack celery; sliced thin 1 lb Fish fillets; (cod, halibut 1 tb Soy sauce; -sole) cut into 1" slices 1 tb Dry sherry; Preheat skillet(non-stick) and saute onion in oil. Add mushrooms and saute about 2 minutes, stirring constantly, until mushrooms wilt. Spread half of fillet slices on mushrooms; sprinkle with salt and pepper; and remaining fillet; sprinkle these with salt and pepper. Add celery, soy sauce, and sherry; cook gently, covered, for ten minutes. Food Exchange per serving: 1 VEGETABLE EXCAHNGE + 3 LEAN MEAT EXCHANGES + 1 FAT EXCHANGE CAL: 200 Source: Recipes for Diabetics by Billie Little (1985 version) Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Shrimp and Rice Categories: Diabetic, Fish, Main dish, Vegetables, Rice Yield: 4 servings 2 c Tomatoes; 1/2 ts Oregano 2 tb Parsley flakes; 3 oz Can tomato paste; 2 c Celery; sliced thin 7 oz (2) pk shrimp; frozen, 1/4 ts Basil; -diveined, shelled 1 1/2 ts Salt 1/2 c Long-grain rice; 1/8 ts Pepper; Mix everything except rice and shrimp in large skillet, stirring occasionlly. Boil gently, uncovered unitl celery in neatly tender (about 30 minutes). Stir in shrimp; boil until shrimp are cooked but still tender (about 5-10 minutes). Cook rice as directed, omiting margarine or butter. Serve shrimp over rice. Food Exchange per serving: 1 BREAD/STARCH EXCHANGE + 2 LEAN MEAT EXCHANGES + 1 VEGETABLE EXCHANGE CAL: 215 Source: Recipes for Diabetics by Billie Little (1985 version) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Frankfurter Casserole(Hot Dog or Hotdog) Categories: Diabetic, Meats, Main dish, Vegetables Yield: 8 servings 1 1/4 c Condensed Bean & bacon soup; 1 Green pepper; chopped 1 1/4 c Water; 1/2 c Celery; chopped finely 2 All-beef frankfurters; (or 2 tb Perpared mustard; -chicken or turkey franks) 1 c Ready-mix biscuit mixture; -cut into 1/2" pieces -prepared as pk directs 1 Onion; chopped fine Preheat oven to 375^F. Mix all ingredients except biscuits. Boil gently 5 minutes. Put about 3/4 cup mixture each of 8 individual baking dishes; top each with biscuit. (this seams to be a lot of work, why not try one bakig dish) Bake until biscuit are dark golden brown (about 20 minutes). Serve at once. *Note 5 oz with shrinkage = 3 1/2 oz to 4 oz servings. Food Exchange per serving: 1 BREAD/STARCH EXCHANGE + 1/2 HIGH-FAT MEAT EXCHANGE + 1/2 FAT EXCHANGE + 1/2 VEGETABLE EXCHANGE CAL: 150 Source: Recipes for Diabetics by Billie Little (1985 & 1972 versions) Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Teriyaki Potatoes (Microwave) Categories: Diabetic, Vegetables, Side dishes Yield: 5 servings 1 1/2 lb Tiny new potatoes (about 10) 1/4 ts Garlic salt -or med. red potatoes (5) 1/4 ts Italian seasoning; crushed 1 tb Margarine or butter; cut ds Ground black pepper -into pieces ds Ground red pepper 1 tb Teriyaki sauce Fresh snipped rosemary (opt) Wash potatoes; scrub thoroughly with vegetable brush. Cut tiny new potatoes into quarters or the med. potatoes into 1" pieces. Place potatoes in 1.1/2-qt. microwave safe casserole. Add margarine/butter, teriyaki sauce, garlic salt, Italian seasoning, and peppers. Toss to combine. Cover; microcook on 100% power (high) for 12 to 15 mins. (14 to 16 mins. for low-wattage ovens) or till potatoes are tender, stirring twice during cooking. Stir before serving. Garnish with rosemary and serve with sour cream, if desired. Makes 5 side dish servings. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE? Source: Karen Winchell of Fort Collins, CO; BH&G (2/94) :: MM by Sue Woodward MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Glorious Grape Gelatin Categories: Diabetic, Desserts Yield: 4 servings 1 tb Unflavored gelatin 2 c Unsweetened grape juice 4 tb Cold water 2 2/3 c Sliced banana In a small bowl sprinkle gelatin over cold water. Set aside 5 minutes to soften. Bring grape juice to a boil and stir in softened gelatin. Cool to room temperature. Refrigerate mixture, stirring occasionally until it reaches a consistency slightly thicker than unbeaten egg whites. Stir in sliced banana. Spoon mixture into 6 cup mold and chill until firm. OR pour a little gelatin mixture into each serving dish, slice about 1/2 banana per dish, top with remaining gelatin and stir gently. Adapted from Fancy, Sweet & Sugarfree by Karen Barkie 1985 Shared but not tested by Elizabeth Rodier, Feb 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pineapple Gelatin Categories: Diabetic, Desserts Yield: 6 servings 2 tb Unflavored gelatin 1/4 ts Cinnamon 1/2 c Cold water 1/4 ts Orange extract (optional) 1/2 ts Lemon juice 20 oz Can unsweetened cr.pineapple Sprinkle gelatin over cold water in a small bowl and allow 5 minutes to soften. Dissolve over hot water. Mix remaining ingredients in blender until smooth. Add gelatin mixture and whip until blended. Pour into 3 cup mold and refrigerate until set. Garnish with whipped topping. Adapted from Fancy, Sweet & Sugarfree by Karen Barkie, 1985 Shared but not tested by Elizabeth Rodier Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cinnamon Apple Pork Tenderloin Categories: Diabetic, Meats Yield: 4 servings 1 lb Pork tenderloin 2 Apples, peeled, cored, slice 2 tb Cornstarch 2 tb Raisins 1 ts Ground cinnamon 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. 1 serving = 267 calories, 3 med-fat protein + 1 fruit 20 grams protein, 13 grams carbohydrate, 10 grams fat, 148 mg sodium Adapted from Quick & Easy Diabetic Menus by Betty Wedman 1993 Shared but not tested by Elizabeth Rodier Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: White Grape Jelly Categories: Diabetic, Spreads Yield: 1 cup 1 ts Unflavored gelatin 3 Allspice berries or cloves 1 2/3 c Unsweetened white grapejuice 2 ts Artificial sweetener 2 ts Lemon juice Tested Feb 94 with 1/2 tsp liquid SugarTwin and whole cloves. Sprinkle gelatin over 1/4 cup grape juice. Combine remaining grape juice, lemon juice and allspice berries or whole cloves in a medium saucepan. Boil vigorously about 7 minutes to reduce to 3/4 cup. (Test batch took about 15 minutes in a small pot.) Remove from heat. Stir in sweetener and softened gelatin until it dissolves. Discard allspice berries or cloves. Pour into a sterilized jar. Cover tightly. Store in refrigerator. 2 tsp serving = 12 calories, 3 grams carbohydrate, 1++ Extra Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared and tested by Elizabeth Rodier, Feb 94 NOTE: If you want to make this with regular sugar, add it to the boiling juice. Cinnamon Apple Jelly may be made with apple juice , 1" piece cinnamon stick, 1 drop each yellow and red food coloring if desired, and 4 tsp artificial sweetener equivalent to sugar. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Orange or Grape Blocks Categories: Diabetic, Candies Yield: 64 squares 2 c Orange juice 1 c Water OR 4 tb Unflavored gelatin (4 pkg) 1 c Unsweetened grape juice 2 ts Vanilla Pour 1 cup of fruit juice into a bowl. Sprinkle gelatin over top to soften. Let stand 5 minutes. Boil remaining 1 cup orange juice (or water). Stir into gelatin mixture until it dissolves, about 3 minutes. Stir in vanilla. Pour into a rinsed 8 inch square cake pan. Chill about 4 hours until firm. Cut into 1 inch squares to serve. 2 squares = 12 calories, 2 grams carbohydrate, 1 gram protein, 1++ Extra Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared and tested with white grape juice by Elizabeth Rodier, Feb 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Grilled Lemon Potatoes Categories: Diabetic, Side dishes, Vegetables Yield: 4 servings 2 md Russet Potatoes Halved 1 1/2 ts Reduced Sodium Lemon- Lengthwise Pepper Seasoning 1/2 c Low Cal. Margarine, Melted 1/8 ts Garlic Powder 2 tb Lemon Juice Deeply Score Cut Sides Of Potatoes, Using A Sharp Knife. Cover Skinside With Foil. Combine Remaining Ingredients; Brush Cut Sides With Margarine Mixture. Grill Potatoes, Cut Side Up, 5 To 6 Inches From Medium Coals 40 Min, Basting With Margarine Mixture Every 10 Min. Turn Potatoes & Grill 10 Min. Turn Potatoes & Baste With Remainingmargarine Mixture. Grill 10 Min. (Fat 7.4. Chol. 0.) Food Exchanges per seving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE? Source: unknown Reformated 4 you and yours via Nancy O'brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Meatballs with Caraway Seeds Categories: Diabetic, Main dish, Vegetables, Meats Yield: 8 servings 2 c Lean Grd round; (15% fat) 1 tb Parsley flakes; dried 1 Onion; minced fine 8 oz Raw potato; coarsely grated 1 Egg 2 1/2 c Water 1 ts Lemon peel; grated fine 4 Beef bouillion cubes; 1/4 ts Pepper; 1 ts Caraway seeds; 1/2 ts Salt; 1 tb Water; Mix first egiht ingredients; form into 16 meatballs. Bring water to boil; dissolve bouillon cubes in water. Add meatballs; cover tightly. Gently boil about 30 minutes. Remove meatballs from broth; stir arrowroot and caraway seeds into 1 tb water; stir into garish with parsley with parsley, if desired. (Stove remain gravy in tightly covered in refrigerator for later use) Food Exchange per serving: 1/4 STARCH/BREAD EXCHANGE + 2 LEAN MEAT EXCHANGES + 1 FAT EXCHANGE CAL: 182 Source: Recipes for Diabetics by Billie Little ( 1985 version) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apricot Fizz Categories: Diabetic, Beverages Yield: 6 servings Ingredients 3 c Diet gingerale; 3 c Apricot juice; -unsweetened 1 tb Lemon juice Chill apricot juice and ginger ale throughly. To serve, combine apricot juice, ginger ale, and lemon juice; stir well, and pour into individual glasses. From: All New Cookbook For Diabetics And Their Families Each serving amount: 1 cup Exchanges: 1 Fruit; Chol: 0 mg; Calories: 62; Carbo: 15 gm Protein: 1 gm; Fat: Tr; Fiber: 0 gm; Sodium: 16 mg Reformated 4 you and yours via Nancy O'brion and Meal-Master. (From Jungle.Boy via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Farina and Fruit Categories: Diabetic, Breakfast, Nuts/grains Yield: 3 servings Ingredients 1/4 ts Vanilla extract; 1 c Skin milk; 1 ts Margarine; reduced-calorie 2 Pitted dates; chopped Sugar Substitute to 1/8 ts Salt; -equal 2 tb sugar 2 tb Uncooked farina; 1/8 ts Grd cinnamon Combine milk, dates, and salt in a small saucepan; bring to a boil. Gradually stir in farina and vanilla. Reduce and simmer, stirring constantly, 2-3 mins or until thickened. Remove from heat; add margarine and sugar substitute, stirring until margarine melts. Spoon mixture into a hot serving bowl, and sprinkle with cinnamon. Serve hot. From: All New Cookbook For Diabetics And Their Families Each serving amount: 1/2 cup Exchanges: 1 Starch; Chol: 1 mg; Calories: 71; Carbo: 12 gm Protein: 3 gm; Fat: 1 gm; Fiber: Tr.; Sodium: 112 mg Reformated for you and yours via Nancy O'brion and her Meal-Master (From Jungle.Boy via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Zucchini Soup with Herbs Categories: Diabetic, Soups/stews, Vegetables, Crockpot Yield: 4 1 cup serv Ingredients; 1 tb Margarine; melted 5 c Zucchini; chopped -reduced calorie 1 lg Potato; peeled 1/2 c Water -cut into 1" cubes 1 1/2 ts Dried whole tarragon; 1 c Water; 1/2 ts Bouillon gramules; 3 Green onions; -chicken-flavored -thinly sliced 1/2 c Skim milk; Combine zucchini, potato, and 1 cup water in a small Dutch oven. Cover and bring to a boil. Boil 10 mins or until crisp-tender (do not DRAIN). Saute onions in margarine until tender; add to zucchini and potato. Add 1/2 c water, tarragon, and bouillon granules stirring to blend. Add skim milk, and cook over medium heat until thoroughly heated. From: All New Cookbook For Diabetics And Their Families Each serving amount: 1 cup Exchanges: 1 Starch; Chol: Tr.; Calories: 94; Carbo: 18 gm Protein: 3 gm; Fat: 2 gm; Fiber: 1 gm; Sodium: 53 mg Reformated for you and yours via Nancy O'brion and her Meal-Master (From Jungle.Boy via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Eggs Creole Categories: Diabetic, Eggs, Vegetables Yield: 6 1 c servin Ingredients 1 c Tomato soup; 1 tb Margarine; -undiluted commercial -reduced-calorie 1 ts Worcestershire sauce 2 ts A-p flour; 6 Hard-cooked eggs; 1 c Skim milk; -coarsely chopped 1 c Green pepper; chopped Vegetable cooking spray 1 c Onion; chopped 2 tb Soft breadcrumbs; Melt margarine in a small heavy saucepan over low heat; add flour, stirring until smooth. Cook 1 min, stirring constantly. Gradually add milk; cook over medium heat, stirring constantly, until mixture is thickened and bubbly. Remove from heat, and set aside. Combine pepper and onion in container of electric blender or food processor; process until smooth. Transfer mixture to a medium-size nonstick skillet, and cook over low heat until tender. Add soup and Worchestshire sauce to skillet; continue to cook, uncovered, over low heat until thickened. Layer white sauce, eggs, and soup mixture in a 3 qt cassole dish coated with cooking spray; top with breadcrumbs Bake at 350 degrees for 20 mins or until breadcrumbs are browned and mixture is throughly heated From: All New Cookbook For Diabetics And Their Families Each serving amount: 1 cup; Exchanges: 1 Skim milk; 1 Fat Chol: 264 mg; Calories: 145; Carbo: 12 gm; Protein: 8 gm Fat: 7 gm; Fiber: Tr.; Reformated for you and yours via Nancy O'Brion and her Meal-Master (From Jungle.Boy via GEnie). MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creole Meat Loaf Categories: Diabetic, Meats, Main dish Yield: 6 w sauce Ingrdients 1/2 ts Dry mustard 1 lb Ground chuck 1/2 ts Salt; 1/2 c Onion; chopped Vegetable cooking spray 1/2 c Skim milk; Creole Sauce 1 Egg; beaten Combine all ingredients, except cooking spray and Creole Sauce, stirring unitl well combined. Shape into a loaf, and place in a 8 1/2 x 4 1/2 x 3 loafpan coated with cooking spray. Bake at 350 degrees for 1 hour. Cool in pan 10 minutes. Invert meat loat onto serving plater, and pour Creole Sauce over top. Cut meat loaf into 6 slices to serve. From: All New Cookbook For Diabetics And Their Families Yield (Includes sauce): 6 servings Each serving amount: 1 slice meat loaf with 1/3 cup sauce Exchanges: 3 lean meat, 1 vegetable Chol: 96 mg; Calories: 160 Carbo: 7 gm; Protein: 25 gm Fat: 7 gm; Fiber: Tr.; Sodium: 400 mg Reformated for you and yours via Nancy O'brion and her Meal-Master. (From Jungle.Boy via GEnie). MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creole Sauce Categories: Diabetic, Sauces Yield: 2 c of 1/3 c Ingredients 1 1/2 c Tomato juice; Vegetable cooking spray 2 tb Water 1/2 c Green peppers; chopped 1 ts Cornstarch; 3 tb Onion; chopped 1/4 ts Dried whole thyme; 3/4 c Fresh mushrooms; sliced Coat a medium skillet with cooking spray; place over low heat until hot. Add green pepper and onion; saute 2 to 3 mins or until tender. Remove from heat, and add mushrooms and tomato juice. Combine remaining ingredients, stirring to blend; add to skillet, and bring to a boil. Boil sauce, stirring constantly, 1 min or until thickened and bubbly. Serve hot. From: All New Cookbook For Diabetics and Their Families Yield (sauce only): 2 cups; Each serving amount: 1/3 cup Exchanges: 1 Vegetable; Chol: 0 mg; Calories: 26 Carbo: 5 gm; Protein: 1 gm; Fat: Tr.; Fiber: Tr.; Sodium: 161mg Reformated for you and yours via Nancy O'brion and her Meal-Master. (From Jungle.Boy via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Powdered Sugar Replacement Categories: Diabetic, Desserts, Low-fat/cal Yield: 1 servings 2 c Nonfat dry milk powder -fructose sugar 1 c Granulated sugar 2 c Cornstarch -replacement such as Combine all ingredients in food processor or blender .Process until well blended and powdered.Transfer to airtight container/ Recipe Yield 4c replacement for use in making desserts. diabetic exchange 1 bread or 1/2 nonfat milk &1/2 bread Calories for 1/4 c = 81 source Diabetic Dessert Cookbook MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Easy Lo Cal Fruit Ices Categories: Diabetic, Desserts, Snacks, Kids Yield: 8 servings 1/4 c Granulated sugar replacement Mix(your choice) 1 Env unsweetened fruit drink 3 c Crushed ice Combine all ingredients in a blender or processor and beat until just blended. Scoop into cups and eat immediate or freeze. Recipe makes 2 c and is considered a free item source diabetic dessert cookbook Reposted for you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Ice Lo Cal Categories: Diabetic, Desserts, Snacks, Kids, Low-fat/cal Yield: 4 servings 1/4 c Granulated suagr replacement 1 c Strawberries pureed 1 c Water 1 tb Lemon juice 1 ts Cornstarch Red food color(optional) Combine water,replacement and cornstarch in a saucepan. Bring to a boil and reduce to a simmer. Simmer for 5 minutes and stir in the puree and lemon juice with the food color. Pour into freezer trays,cpover with wax paper and freeze. For a fluffy texture freeze until mushy.Scrape into a mixing bowl and beat unil just loosened. Return to tray and freeze. receipe makes 4 servings @ 14 calories each exchanges: 1/3 fruit source diabetice dessert cookbook Reposted for you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Citrus Ice Categories: Diabetic, Desserts, Snacks Yield: 5 servings 1/4 c Granulated sugar replacement 1 c Ea unsweetened orange & 1 c Water Grapefruit juices 1 Env unflavored gelatin 1/4 c Lemon juice Combine sugar replacement,water & gelatin in a saucepan.Bring to a boil, reduce heat and simmer for 5 minutes. Cool slightly and then add in the juices. Transfer to freezer trays and freeze until mushy. Scrape into mxing bowl and beat until just loosened. Return to freezer tray. Calories 41 per serving Exchange 1 fruit source: diabetic dessert cookbook Reposted for you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lo Cal Lemon Sherbet Categories: Diabetic, Desserts, Snacks, Kids Yield: 16 1/2 c serv 6 oz Unsweetened lemonade con- 2 tb Lemon rind Centrate 3 c Evaporated skim milk well 3 tb Granulated fructose Chilled 1/4 ts Salt Combine all ingresients in a large bowl and beat well. Receipe can be frozen in an ice cream maker or by dividing into 2 freezer trays and freeze until mushy. Pour into a large bowl and beat well. Repack into a container and freze until firm. Calories per 1/2 c serving 51 exchange 1 fruit source:diabetic desssert cookbook Reformated by You and Yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lo Cal Orange Freeze Categories: Diabetic, Desserts, Snacks, Kids Yield: 4 servings 3 c Crushed ice -replacement 1/2 c Granulated sugar 1 pk Lo cal orange drink mix Combine all ingresients in a blender and whip at high speed. Eat as is or freeze for later. This is a free item! source :diabetic dessert cookbook Reposted for you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fructose Substitute for Sugar Categories: Diabetic Yield: 1 servings SUGAR TO FRUCTOSE EQUIVALENT 1/2 " " 5 T " 1/4 c Sugar use 2 1/2 T fructose 2/3 c " " 7 T " FRUCTOSE 3/4 c " " 1/2 c 1/3 c " " 3 1/2 T " 1 c " " 2/3c " Substitute fructose in recipes calling for sugar. Since it is a natural sweetener there should be appreciable change in blood sugar levels. Fructose does not break down in cooking like some artificial sweeteners. General rule of thumb is to use 1/3 less fructose thatn the amount of sugar called for. It can be used in all diets,but diabetics should check with their doctors if there's any doubt about using it. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Butter Mints Categories: Diabetic, Desserts, Snacks, Kids Yield: 15 servings 1/4 c Margerine softened 1 ts Butter flavoring 2 ts Evaporated milk(unsweetened) 1 c Powder sugar replacement Cream together the margerine, milk and butter flavoring until fluffy.Stir in the sugar replacement. Knead until smooth.Roll out into marble size balls and either press into mold and unmold onto wax paper,or place balls on wax paper and flatten slightly. Recipe makes 45 pieces 3 pieces per serving Exchange for 3 pieces: 1/3 low fat milk calories for 3 pieces: 56 Cal? source:diabetic dessert cookbook Reposted 4 you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low Cal Pumpkin Cheese Pie Categories: Diabetic, Desserts, Pies Yield: 8 servings 1 Recipe unbaked pie shell 1 1/2 c Unsweetened pumpkin puree (recipe follows) 1 c Evaporated skim milk 8 oz Cream cheese softened 2 Eggs 2 tb Granulated sugar replacement 2 tb Granulated suagr replacement 1 ts Vanilla extract 1 ts Cinnamon 1 Egg 1/4 ts Ea ground nutmeg & ginger Combine the softened cream cheese,2 T replacement(I use granulated fructose) vanilla and 1 egg in a bowl. stir well.Spread into bottom of the pie shell. Combine the pumpkin,milk and remaining ingredients in a mixing bowl or workbowl of processor. Beat or process until well blended. Careful pour mixture over prepared shell. Bake in a 350^ oven for 65-70 minute or until a tester comes out clean. Calories per 1/8 pie: 173 for the filling 120 for shell total, 293 diabetic exchanges: for the shell 1 bread 1 fat for the filling: 1 high-fat meat,1 fat,1/2 fruit source Diabetic Dessert Cookbook Reposted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Basic Pie Shell (Lo Cal) Categories: Diabetic, Desserts, Low-fat/cal Yield: 1 servings 1/3 c Crisco chilled 1/4 ts Salt 1 c Flour (sifted) 2 tb Water (may need up tp 4 T) Either by hand or in a processor cut shortening into the flour and salt until fine crumbs. Add water 1T at a time until a ball forms. Wrap in plastic and chill for one hour. Roll out to fit a 9" pie pan.Bake at 425 for 10-12 minutes or leave unbaked if oie recipe calls for unbaked shell. exchange: 1 bread 1 fat recipe makes enough for 8 servings (shell alone 120 calories per serving) source diabetic dessert cookbook Reposted 4 you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low-Cal Carrot Cake Categories: Diabetic, Desserts, Cakes, Low-fat/cal Yield: 16 servings 1 c Liquid shortening 2 ts Ground cinnamon 2 tb Granulated fructose 1 ts Ground nutmeg 4 Eggs 1/2 ts Salt 1/2 c Water 1/2 c Pecans chopped 2 c Flour 3 c Grated carrots 1 ts Ea baking soda & powder Preheat oven to 350^.Grease and flour a 3 quart tube pan. In a mixing bowl cream together the shortening,fructose and eggs until light and lemon colored. Add remaining ingredients except carrots and pecans.Beat well then stir in carrots and pecans. Pour batter into prepared pan and bake for 30-40 minutes. Exchanges: 1 bread 3 fat Recipe makes 16 servings at 229 calories each From: Diabetic Dessert Cookbook Reposted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low-Cal Chocolate Cake Categories: Diabetic, Desserts, Cakes, Low-fat/cal Yield: 24 servings 1 1/2 c Flour 1 c Low fat milk (2%) 1/4 c Granulated fructose** 2/3 c Liquid shortening 1/2 c Unsweetened cocoa 2 Eggs 1 1/2 ts Baking soda **or other sugar replacement 1 ts Salt Preheat oven to 350^. Grease anf flour a 13 X 9" cake pan. Combine all ingredients in a mixing bowl and beat just until blended. Pour into prepared pan and bake for 40-45 miutes. Let cool. Recipe yields 24 servings @ 86 calories per serving Exchanges: 1/2 bread 1 fat From Diabetic Dessert Cookbook Reposted 4 you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sour Cream Spice Cake Categories: Diabetic, Desserts, Cakes Yield: 18 servings 1/3 c Margerine 1 ts Baking powder 3 tb Granulated brown sugar 1 1/4 ts Baking soda Replacement 1/2 ts Salt 2 Eggs 1/2 c Water 2 ts Cinamon 1 c Sour cream 1 ts Ground cloves 1/2 c Raisins 1 ts Nutmeg 1/4 c Walnuts chopped 2 c Flour (sifted) Preheat oven to 350. Greas and flour a 13X9 baking pan. Crean together the margerine and sugar replacement. Add eggs and beat well. Beat in the cinnamon,cloves and nutmeg. Sift together the flour,baking soda,powder and salt. Sift into the creamed mixture alternately with the water. Stir in the sour cream,raisins and nuts. Pour into prepared pan and bake for 30-35 minutes. Let cool. Recipe yields 18 servings @ 124 per serving Exchanges: 1 1/2 bread 1 fat From: Diabetic Dessert Cookbook Reposted 4 you and your via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Southern Peach Shortcake Categories: Diabetic, Desserts, Cakes Yield: 9 servings 2 c Sliced peaches 2 ts Baking powder 2 tb Granulated fructose 1 ds Salt 1/2 ts Almond extract 2 tb Liquid vegetable shortening 1/2 ts Cinnamon 1 Egg 1 c Flour 1/4 c Milk Preheat oven to 400^. Grease an 8" baking dish. Place peaches in the dish and sprinkle with 1 T fructose,almond extract and cinnamon. Combine the flour,remianing fructose,baking powder &salt in bowl. Add the shortening, milk and egg and stir until just mixed. Spread evenly over the peaches and bake for 30 minutes or until lightly browned. Invert onto serving platter. Recipe makes 9 servings @ 124 calories each Exchanges: 1 bread 1/2 fat From: Diabetic Dessert Cookbook Reposted 4 you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Walnut Filled Cake Categories: Diabetic, Cakes, Desserts Yield: 24 servings MMMMM---------------------------CAKE:-------------------------------- 2 c Cake flour 1 tb Baking powder 1/2 c Unsweetened cocoa 1 1/4 c Milk 3 tb Granualted fructose or other 1/4 c Soft margerine Sugar replacement 2 Eggs MMMMM--------------------------FILLING:------------------------------- 1/2 c Flour Sugar replacement 1/3 c Walnuts very finely chopped 1 ts Baking powder 1/3 c Milk 1 ts Vanilla extract 1 ts Granulated fructose or other Preheat oven to 350.Grease and flour a 3 quart size tube pan. For the Cake: Combine dry ingredients and sift into a bowl. Add remaining ingredients and beat until smoot and creamy.Pour into prepared pan. To make the filling: Combine all ingredients in a bowl mixing with a fork until well blended. Sppon in a ring over center of chocolate layer being careful not to touch sides of pan with filling mixture. Bake for 35 minute or until tester comes out clean. Cool in pan for 20-25 minutes,invert onto plate or rack and let cool completely. Frost with a glaze if desired Recipes makes 24 servings @ 84 calories per Exchanges: 2/3 bread 1/2 lean meat Reposted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Corned Beef Dinner Categories: Diabetic, Main dish, Meats, Vegetables Yield: 16 3oz servin 4 lb Corned-beef round;* 6 Parsnips; Water 3 Poatatoes; 4 oz each 6 Onions; 6 c Cabbage 6 Carrots; Cover meat with cold water in Dutch oven; bring to a boil; drain. Add water to cover; again bring to boil; reduce heat to low. Cover. Cook as until meat is nearly tender (about 3 hours). skimming off as much fat as possible from cooking water; (If you remove meat from broth and refrigerate-or put in freezer, if time short-fat will harden and remove easily 10-15.) Add vegetables; cook until vegetables from water; drain and trim from meat. (about 10-15 minutes). Remove vegetables from water; drain and trim fat from meat. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 2 VEGETABLES EXCHANGES + 3 LEAN MEATS EXCHANGES CAL: 300 Source: Recipes for Diabetics by Billie Little Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Meat Loaf Categories: Diabetic, Meats, Main dish Yield: 6 neat folks 1 Egg; 2 tb Green pepper; chopped fine 2 c Lean grd round; 15% fat 1 ts Salt; 2 sl Bread; cubed fine 1/2 ts Dry mustard; 1/4 c Catup 1 tb Prepared horseradish; if 1/3 c Onion; chopped fine -desired Preheat oven to 400 degrees f. Mix all ingredients well. Form into a loaf. Place in foil-lined 5 x 9 pan; bake until done (15-20 minutes) Food Exchanges per serving: 1/2 STRACH/BREAD EXCHANGE + 3 LEAN MEAT EXCHANGES + 1 1/2 FAT EXCHANGE CAL: 258 Source: Recipes for Diabetics by Billie Little (version 1985) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Falafel (Diabetic) Categories: Diabetic, Vegetarian, Beans Yield: 20 balls 3 c Garbanzo beans; cooked 1/4 c Parsley 1 tb Lemon juice 1/4 c Sesame seed 1/2 c Onion; chopped 1/4 ts Pepper 2 tb Flour, whole wheat pastry 1/4 ts Garlic powder 1/4 c Wheat germ 2 tb Oil Heat oven to 350^F. In a food processor or blender grind garbanzo beans, lemon and onion. Remove and add flour, wheat germ, parsley, sesame seed, pepper and garlic powder. Form into 20 falafel balls. Heat oil in a large baking dish, then add falafel and bake 15 min, stirring occasionally. 1 serving of 5 falafel = 434 calories; 3 meat, 2 bread, 1 fat Pro 20gm, fat 9gm, carbo 56gm From "Vegetarian Cooking for Diabetics" MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sweet Potatoes and Broccoli Categories: Diabetic, Vegetarian, Vegetables Yield: 1 servings 1 md Sweet potato; 1/2 c Cottage cheese; low fat 1/2 c -water 1 tb Sesame seeds; 1 c Broccoli; fresh, chopped Dice the sweet potato and cook in the 1/2 c water covered until almost done. Add the broccoli and cook until tender. You may need to add more water. Add to hot vegetables the cottage cheese and sesame seeds and toss until blended 1 serving = 362C; 2 meat, 2 veg, 2 bread, 1 fat Protein 22gm, fat 4g, carbo 48gm From "Vegetarian Cooking for Diabetics" MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Oven Eggplant Categories: Diabetic, Vegetarian, Cheese Yield: 2 servings 1 md Eggplant 1 ts Basil 1/2 c Cottage cheese, lowfat 1 ts Oregano 2 tb Onion; chopped 2 tb Tomato sauce 1 ts Bay leaf; ground 2 oz Provolone Cook eggplant in boiling water, covered, for 10 min. Drain and cut in half lengthwise. Scoop out insides leaving 1/2" shell. Mash scopped out insides with cottage cheese, onion, bay leaf, basil, oregano and tomato sauce. Preheat oven to 350^ Stuff eggplant halves, place in casserole dish and bake covered for 15 min. Add a little water to bottom of pan to keep eggplant moist. Top with provolone cheese. Bake 5 more min uncovered 1 serving = 244C, 2 meat, 1 bread, 2 veg Protein 10gm, fat 4gm, carbo 10 gm From "Vegetarian Cooking for Diabetics" Reposted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Almond Granola Bars Categories: Diabetic, Snacks Yield: 16 servings 1 1/2 c Rolled oats 1 ts Vegetable oil 1/4 c Oat bran 1/3 c Honey 1/4 c Finely chopped almonds 1/2 ts Vanilla extract 1/2 ts Ground cinnamon 1/4 ts Almond extract 2 tb Vegetable oil plus Preheat oven to 350 F. Spray a baking sheet with non-stick spray. Combine dry ingredients in a large bowl. Combine remaining ingredients and add to dry mixture. Mix until all ingredients are moistened. Press mixture into a rectangular shape 7 inches wide and nine inches long. (Wet hands or use one hand and a damp spoon.) Bake about 12 minutes. Remove from oven and cut into 16 bars using a sharp knife. Separate bars slightly and return to oven for 3 to 5 minutes more. The browner the bottom of the bars, the crisper they will be when cool. The edges will crumble slightly when cut - set aside for a snack. Remove to a wire rack to cool. 1 bar = 86 calories, 2 grams protein, 4 grams fat, 12 grams carbohydrate, 1 mg sodium, 0 cholesterol, 1 gram fiber. One starch exchange = 15 grams carbohydrate, 3 grams protein, 80 calories One fat exchange = 5 grams fat, 45 calories Adapted from Oat Cuisine Shared by Elizabeth Rodier Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Joan's Chutney Categories: Diabetic, Fruits, Sauces Yield: 1 1/2 pints 3/4 c White rasins; -2 cups sugar 1/4 c Bell peppers; 1/2 ts Ginger; -chopped fine 1/4 ts Allspice; 1 c White vinegar; 1/4 ts Cloves; 4 Pears; cored,pared, chopped 1/4 ts Salt; Non-nutritive equivalent to Combine all ingredients in large pan; bring to boil. Reduce heat to medium, cook unitl pears are tender and mixture is slighty thick (about an hour). Spoon into three clear 1/2 pint jares and seal inmediately. Food Exchange per serving: 1 FRUIT EXCHANGE CAL: 45 PER SERVING Source: Recipes of Diabetics by Billi Little (1985 version) Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Skillet Okra Categories: Diabetic, Vegetables, Side dishes Yield: 8 each 1/2 c 16 oz (1 cn) whole tomatoes; 1/2 c Onion; chopped -undrained chopped 1/2 c Celery; chopped 1 1/2 c Fresh okra; sliced 1/4 c Green pepper 16 oz (1 cn)whole-kernel corn; -chopped -undrained Combine all ingredients in a large skillet, stirring well. Cover and bring to a boil. Reduce heat, and simmer 15-20 mins. From: All New Cookbook For Diabetics And Their Families 8 servings: Each serving amount: 1/2 cup Exchanges: 2 Vegetable; Chol: 0 mg; Calories: 43; Carbo: 10 gm Protein: 1 gm; Fat: Tr.; Fiber: Tr.; Sodium: 208 mg Reformated 4 you and yours via Nancy O'Brion and her Meal-Master (from Jungle.Boy via(GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Easy Blueberry Cobbler Categories: Diabetic, Desserts Yield: 6 @ 1/2 each 3 c Fresh Blueberries 1 c A-p flour Vegetable Cooking spray Sugar substitute to equal 1 tb Lemon Juice -1 1/2 cups sugar 1 Egg; beaten 1/4 c + 2 tb margarine, melted (egg sub may be used) -reduced-calorie Place blueberries in bottom of a 10 x 6 x 2 baking dish coated with cooking spray; sprinkle with lemon juice. Combine egg, flour, and sugar substitute; stir until mixture resembles coarse meal. Sprinkle over blueberries. Drissle melted margarine over top. Bake at 375 degs for 30 minutes. Serve warm. From: All New Cookbook for Diabetics and Their Families. Exchanges: 1 Starch; 1 Fruit; 1 Fat Chol: 50 mg; Calories: 168; Carbo: 27 gm; Protein: 3 gm Fat: 66 gm; Fiber: 1 gm; Sodium: 114 mg Reformated 4 you and yours via Nancy O'Brion and her Meal-Master. (From Jungle.Boy via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Marinated Cucumber Salad Categories: Diabetic, Salads, Side dishes Yield: 5 @ 1/2 c ea 1/2 c Italian dressing; -thinly sliced -commercial low-calorie 1/2 sm Onion; thinly sliced 1/8 ts Pepper 1/4 c Radishes; thinly sliced 1 md Cucumber; peeled 2 tb Fresh parsley; chopped Combine Italian dressing and pepper in a medium bowl, stirring well. Add Cucumber, onion, radishes, and parsley. Toss gently to coat. Cover and marinate in refrigerator at least 4 hours. Serve salad, using a slotted spoon. From: All New Cookbook For Diabetics And Their Families Yield: 5 servings; Each serving amount: 1/2 cup Exchanges: Free; Chol: 0 mg; Calories: 21; Carbo: 4 gm Protein: Tr.; Fat: Tr.; Fiber: Tr.; Sodium: 5 mg; Reformated 4 you and yours via Nancy O'Brion and her Meal-Master (from Jungle.Boy via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lasagna Categories: Diabetic, Pasta, Vegetables, Meats, Main dish Yield: 12 portions 1 lb Lean ground beef; 10 oz (1 pkg)spinach; 16 oz (1 cn) stewed tomatoes; -frozen chopped -undrained 1 c Lowfat cottage cheese; 1/2 c Water 2 tb Parmesan cheese; grated 1 cl Garlic; minced 1 tb Dried parsley flakes; 2 ts Whole Italian herb dressing; 1 ts Dried whole oregano; -dried Vegetables Cooking spray 8 oz (1) pkg Lasagna Noodles; 4 oz Lowfat American Cheese; -whole wheat -shreadded prosess Chol: 49 mg; Calories: 190; Carbo: 16 gm; Protein: 16 gm Fat: 6 gm; Fiber: Tr; Sodium: 393 mg 1. Cook ground chuck in a medium skillet over medium heat until browned. Drain and pat dry with paper towel. 2. Return meat to skillet, stir in tomatoes,water, garlic, and Italian herb seasoning. Cover and bring to a boil. Reduce heat, and simmer 20 minutes. 3. Cook noodles according to package directions, omitting salt and fat. Drain well and set aside. 4. Cook spinach according to package directions, omitting salt and fat. Drain well, squeeze excess moisture from spinach. Combine spinach and next four ingredients, stirring until well combined. Set mixture aside. 5. Place half of cooked noodles in a 12 X 8 X 2-inch baking dish coated with cooking spray. Top with half each of cottage cheese mixture and American Cheese. Spread half of meat mixture over top. 6. Repeat layers with remaining cooked noodles, cottage cheese mixture, shreaded American cheese, and meat mixture. Bake at 350 degrees for 30 minutes. Let stand 10 minutes before serving. Divide into twelve portions and serve hot. Serving: 12; Each Serving amount 1 portion Exchanges: 2 Med-Fat Meat; 1 Starch Reformated for you and yours via Nancy O'brion and her Meal-Master (From Bill Orsetti via GEnie) From: All New Cookbook For Diabetics and Their Families Copyright 1988 Oxmoor House, Inc. Book Division of Southern Progress Corporation P.O. Box 2463, Birmingham, Alabama 35201 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Cake Categories: Diabetic, Cakes, Desserts Yield: 2 servings 1 c Water 1 t Baking Soda 2 Jumbo Eggs 1/4 t Cinnamon 1 c Raisins 1/2 t Nutmeg Artificial sweetener to 1 t Vanilla -= 1 C. sugar 1/2 t Salt 1 c Unsweetened Applesauce 1 1/2 c Flour 3/4 c Oil Cook raisins till soft. Drain water, + raisins to applesauce & eggs, sweetener, cooking oil. Mix well, blend baking soda flour + remaining ingredients. Bake 350 Degrees in 8" x 8" or 9" x 9" pan. Posted on Prodigy DESSERTS & SWEETS on 12/10/92 by NANCY BENNETT (NWMB51B) MM by Cathy Svitek MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Dijon Categories: Diabetic, Poultry, Main dish, Vegetables Yield: 8 x 1 breast Ingredients 8 Chicken breast halves; 8 oz (1/2) of carton plain yogurt -(3 oz) skinned -unsweetened low-fat 1/2 c Soft breadcrumbs 1/4 c Dijon mustard Vegetable cooking spray Combine yogurt and mustard, stirring until well blended. Brush breast halves evenly with yogurt mixture, and dredge breadcrumbs. Arrange chicken in a 12 x 8 x 2 baking dish coated with cooking spray. Cover and bake at 400 degrees of 30 minutes. Increase Temperature to 450 degrees. Bake, uncovered, for 15 minutes or until chicken is done and coating is browned. From: All New Cookbook For Diabetics And Their Families Yield: 8 servings;Each serving amount: 1 breast half Exchanges: 2 Lean Meat; 1 Vegetable Chol: 40 mg; Calories: 129; Carbo: 6gm; Protein: 18 gm Fat: 3 gm; Fiber: Tr.; Sodium: 353 mg Reformated for you and yours via Nancy O'Brion and her Meal-Master. (From Jungle.Boy via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Shrimp Scampi Categories: Diabetic, Fish, Main dish Yield: 4 folks Ingredients 1/4 ts Pepper; 1 ts Margarine; melted 1/2 lb Lg fresh shrimp; -reduced-calorie -uncooked cleaned 1 ts Vegetables oil; 1 tb Fresh parsley; chopped 1 cl Garlic; Combine margarine, oil, garlic, and pepper in a shallow heatproff casserole dish. Add shrimp, and toss lightly to coat. Spread shrimp in a single layer. Broil shrimp 4" from heat 3-4 minutes. Turn shrimp, and broil an additional 3-4 minutes or until lightly browned. Sprinkle with parsley, and serve. From: All New Cookbook For Diabetics And Their Families Each serving amount: 2 ozs Exchanges: 2 Lean Meat Chol: 90 mg; Calories: 91; Carbo: 1 gm; Protein: 14 gm Fat: 3 gm; Fiber: 0 gn; Sodium: 107 mg Reformated 4 you and yours via Nancy O'Brion and her Meal-Master. (from Jungle.Boy via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black Beans and Rice Categories: Diabetic, Beans, Rice, Main dish, Vegetarian Yield: 6 folks Ingredients 1/2 ts Dried whole oregano; 16 oz (1) pkg dried black beans; 1/4 ts Ground cumin; 1 md Size green pepper; chopped 3 tb Vinegar; 1/4 c Onion; divided chopped 1 ts Salt; 2 1/2 c Qts water; divided 3 c Rice; cooked hot 2 cl Garlic; minced -cooked without salt/fat Sort and wash beans. Combine beans, green pepper, and 2 tb onion in a large Dutch Oven. Cover with 6 cups of water, and soak overnight. Add remaining 4 cups water to Dutch oven; cover and bring to a boil. Reduce heat, and simmer 2 1/2 hrs or until beans are tender. Combine remaining 2 tb onion, garlic, oregano, and cumin in a small bowl; mash mixture, using a fork. Stir in vinegar. Add vinegar mixture and salt to beans. Simmer, uncovered, an additional 20 minutes. Serve over hot cooked rice. From: All New Cookbook For Diabetics And Their Families Each serving amount: 1 cup beans over 1/2 cup rice Exchanges: 2 Starch, 1 Vegetable; Chol: 0 mg; Calories: 179 Carbo: 36 gm; Protein: 8 gm; Fat: Tr.; Fiber: Tr.; Sodium: 424 mg Reformated 4 you and yours via Nancy O'Brion and her Meal-Master. (from Jungle.Boy via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Blue Berry Muffins Categories: Diabetic, Desserts, Quickbreads, Breads/bm Yield: 12 lucky folk 1 1/2 c Flour, Sifted; 3 ts Margarine; melted 3 ts Baking Powder; 2/3 c Blueberries; Fresh 1/2 ts Salt; -=OR=- 1 Egg, well beaten; 2/3 c Canned blueberries; 1/2 c Milk, or Skim; -well drained 1 ts Sucaryl Solution; Directions: Mix together sifted flour, baking powder, and salt. Add well-beaten egg, milk, and sucaryl solution. * SUCARYL * is an artificial sugar sweetener.. When partly blended, add melted margarine. Fold in berries. Then POUR into a greased MUFFIN pan and bake at 400 degree's for 25 minutes... it is evenly mixed with the dry ingredients. Then ADD, Milk, mixing well. Bake 400 degrees for 25 minutes One serving may be exchanged for: 1 bread exchange or 1 fat exchange. Cal 101 per muffin This recipes yields or Makes: 12 Muffins.. Reformated 4 you and yours via Nancy O'Brion and Her Meal-Master (From Bob Henderson via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pop Overs Categories: Diabetic, Desserts Yield: 8 popovers 2 Eggs 1/4 ts Butter 1 c Milk 1 ts Salt 1 c Flour Directions: Beat eggs and add Milk whillle still beating. Then SLOWLY add flour and salt which have been "sifted" together, continuing to beat in order to prevent lumps... When done, ADD melted butter & pour into a HOT greased Popover pan..... Bake at 450 degrees for 25 minutes then bake at 350 degrees for 15 minutes. One Popover may be exchanged for: 1 bread exchange or 1 fat exchange Reformated 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sugar-Free Apple Pie Categories: Diabetic, Pies, Desserts Yield: 6 - 8 folks 6 oz (1 cn) frozen apple juice 5 To 7 apples -unsweetened concentrate 1 tb Butter or margarine 2 tb Rounded all purpose flour; Nutmeg (optional) 1 ts Cinnamon 1 9" double-crust pie shell 1/4 ts Salt -unbaked In a small saucepan, combine the frozen apple juice, flour, cinnamon and salt. Stir constantly over medium heat until the mixture is thick and bubbly, 3 to 5 minutes. Peel and slice the apples and stir them into the apple juice mixture. Pour the mixture into the unbaked pie shell and dot with butter. Position the top crust over the filling, cutting slits for the steam to escape. Trim and seal the edges. Brush the top very lightly with water and sprinkle with nutmeg if desired. Bake at 450 degrees for 15 minutes. Reduce heat to 350 degrees and bake for 30 minutes more. Serves 6-8 Source: The Kansas Cookbook - Recipes from the Heartland From The Cookie Lady's Files Reformated 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sugarless Wheat 'n' Fruit Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 5 dozen 1/2 c Butter; softened 1/8 ts Salt; 1 Egg; 1 c Unsweetened coconut; flaked 2 ts Vanilla extract; 1 c Unsugared dates; chopped 1 c Whole wheat flour; 4 ts Orange peel; fresh grated 1 ts Baking powder; 1 c Pecans; finely ground Cream the butter, egg and vanilla together in a large mixing bowl. In a small bowl, combine the whole wheat flour, baking powder and salt. Add the flour mixture a little at a time, to the creamed mixture, beating after each addition. In a medium bowl, combine the coconut, dates, orange peel, and 1/2 cup of the pecans. Stir into the cookie mixture. Divide the dough in half and form into two logs, approximately 1.1/2 inches in diameter. Place the remaining 1/2 cup of pecans on a piece of waxed paper. Roll the logs in the nuts. Wrap each log in waxed paper and chill for 1 hour. To bake, slice the logs into 1/8 inch rounds and place them on an ungreased cookie sheet. Bake at 350 degrees for 10 to 12 minutes, until lightly browned. Makes 5 dozen. Source: The Kansas Cookbook - Recipes from the Heartland From The Cookie Lady's Files Reformated 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sweet and Sour Red Cabbage Categories: Diabetic, Side dishes, Vegetables Yield: 8 folks 1 sm Head red cabbage; 3 tb Fructose; 1/2 c Water; 1/4 ts Salt; 2 ts Cornstarch; 1/2 ts Caraway seeds; 1/2 c Cider vinegar; Shred cabbage steam over rapidly boiling water 10 minutes, or until crisp-tender. Remove from heat thoroughly. Dissolve cornstarch in water; add remaining ingredients; cook over medium heat until slightly thickened. Put this dish with either in large mixing bowl; add sauce and mix well. Use this dish with either hot or cold meat. NOTE: This recipe is provided through the courtesy of Sweet Lite Fructose. (However, I would and shall use my sugar sub.) Food Exchange per servings: 1/2 FRUIT EXCHANGE + 1 VEGETABLE EXCHANGE Cal: 45 Source: Recipes for Diabetics by Billie Little. (1985 version) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pineapple Sweet Potatoes Categories: Diabetic, Side dishes, Vegetables, Fruits Yield: 8 sweet ones 24 oz Sweet potatoes;* 2 c Pineapple tidbits; 1 1/2 ts Salt -artificially sweetened 1/8 ts Pepper 2 tb Diet margarine Boil potaotoes until tender; peel; cool slightly. Mash untill smooth; stir in remaining ingredients, including syrup from pineapple tidbits. Return to stove and reheat. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE + 1/2 FRUIT EXCHANGE CAL: 122 Source: Recipes for Diabetics by Billie Little (1985 Version) Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Potatoes, Stuffed Categories: Diabetic, Vegetables, Side dishes Yield: 8 sweet ones 8 Potato; 1 1/2 c Salt; 8 tb Oil; 1/8 ts Pepper; 1 1/2 c Sour half and half; 2 tb Chives; snipped Preheat oven to 450 degrees. Prick skins of potatoes with fork; lightly oil your hands and rub oil onto the potatoes with fork; lightly onto the potatoes. Place potatoes oven and bake until done (about 35-40 minutes). Reduce heat each heat to 325 degrees. Remove potatoes from oven; cut a think slice from each and hollow out, being careful to leave shell intact. Mash centers in mixer with sour half and half, salt, pepper, and chives; refull shells, heaping high. Bake on aluminum foil heated throught and top is lightly browned (about 1/2 hour) Food Exchange per serving: 1 BREAD/STARCH EXCHANGE + 2 FAT EXCHANGES Source: Recipes for Diabetics by Billie Little Brought to you and yours by Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mock Sour Cream Categories: Diabetic Yield: 1 /2 c serv 1 1/2 c Cottage cheese, well-drained 1 tb Lemon juice 2 tb Dry buttermilk 1/2 ts Salt (omit for low 1/2 c Skim milk -sodium diet) Place all ingredients in food processor & process until thick & smooth. Refrigerate until needed. 1/4 cup serving: 46 cal; 3 g carbohydrate; 8 g protein negl. fat; 260 mg Sodium From: Ronda Eikenberry Reformated 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Orange Cheesecake Categories: Diabetic, Desserts, Cakes Yield: 8 servings MMMMM---------------------------CRUST-------------------------------- 1 c Soft wholewheat bread crumbs 1/2 ts Ground cinnamon 1/4 c Bran (natural) 2 tb Butter or margarine 1/4 c Brown sugar subs (SugarTwin) MMMMM--------------------------FILLING------------------------------- 1 tb Unflavored gelatin (1 pkg) 1 sm Banana 1/3 c Water 2 tb White sugar subs. SugarTwin 2 c 2% cottage cheese 1 ts Lemon juice 1/3 c Orange juice 1 sm Orange 1 ts Orange rind 8 Strawberries or grapes CRUST: Combine 1st 4 ingredients in a bowl. With fingers, rub in butter until mixture is crumbly. Press onto bottom of 7-8" springform pan. FILLING: In small saucepan, sprinkle gelatin over water & let stand about 5 minutes to soften. Place over low heat, stirring until gelatin dissolves. Let cool to room temperature. In food processor or blender, combine cottage cheese, orange juice & rind, banana, sweetener, lemon juice & dissolved gelatin. Puree until smooth (mash cottage cheese, banana with sweetener, juices & gelatin or press through sieve). Pour over prepared crust. Cover & chill 2-4 hrs or until set. At serving time, remove side from pan. With wide metal lifter, slip cheesecake off bottom of pan onto serving plate or leave on base of springform pan. Peel orange, removing pith & thin membrane. Remove sections. Slice strawberries or grapes. Arrange on top of cheesecake along with orange slices. Exchanges 1/8 cheesecake: 1 Fruits & Vegetables Choice 1 Protein Choice; 12 g carbohydrate; 10 g protein 4 g fat; 124 calories MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vanilla Ice Cream Categories: Diabetic, Ice creams Yield: 8 folks 2 ts Gelatin 1 t Vanilla 2 tb Hot water 4 tb Sugar equivalent sweetener 1 1/4 c Evaporated milk, chilled Dissolve gelatin in hot water. Whisk milk & almost cold gelatin together & add the flavoring & sweetener. Pour into freezing trays & freeze without stirring. Serve with fruit. 1 serving contains: 60 calories; 5 g (1/2 unit) carbohydrate 4 g protein; 3 g fat MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Weight Watchers Oven "Fries" Categories: Diabetic, Vegetables Yield: 4 servings 1/4 c Parmesan cheese, grated TT Ground white pepper 2 ts Paprika 12 oz Baking potatoes, scrub 1/2 ts Bacon bits Cut potatoes into 3"x1/2" wedges. Preheat oven to 375oF. Spray nonstick baking pan with non-stick spray. Combine all ingredients except potatoes. Toss potatoes in mixture to coat thoroughly (suggestion to put in gallon size plastic bag, press out air, seal, & toss). Place potatoes on prepared baking sheet. Bake 10-12 min, turning over after 5 min. PER SERVING: 92 calories; 4 g protein;; 2 g fat (19.5%) 15 g carbohydrate; 116 mg sodium; 4 mg cholesterol Diabetic? MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apple Bulgur Breakfast Categories: Diabetic, Nuts/grains, Fruits Yield: 8 servings 1/3 c Dried apple rings; 2/3 c Fromage frais; 1/4 c Heaped bulgur; 1/4 c Milk; 2/3 c Cup natural yogurt A little artifical sweetener -=OR=- -(optional) Mix the apple and bulgur in a bowl, then stir in the yogurt or formage frais and half the milk. Cover and set aside for 30 minutes, or until the bulgur is softened and swollen. The grain should stillhave some bite, although it can be left covered in the refrigerator overnight. Stir well and add extra milk necessary to make the mixture creamy. The mixture can be sweetened with artificial sweetener if liked. Very the fruit, if you like, or add fresh fruit to the plain soaked bulgar. Food Exchanges were not listed. Source: The Diabetic Cookbook by Bridget Jones. Brought to you and yours via Nancy O'Brion and Her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Fish Cake Categories: Diabetic, Fish, Vegetables Yield: 4 friends 1 1/2 lb Potatoes; peeled 4 tb Milk; 1 lb White fish fillet; Grated peel of 1/2 lemon; Salt; (to taste) 2 tb Parsly; fresh chopped Grd white or black pepper; 1 ts Anchovy extract(optional) -Freshly 3 tb All-purpose flour; 2 tb Butter; 2 tb Oil Cut the potatoes into chunks and place then in a saucepan with enough water to cover, adding a little salt if liked. Heat until just about to boil. Meanwhile, lay the fish on a plate or dish to cover the saucepan and cover it with a second plate, lid or foil. Put the fish on the pan when the water is boiling, then reduce the heat so water does not froth over. Cook the potatoes until tender-10-15 minutes if the chucks are faily small. Set the aside, without uncovering it. Drain and mash the potatoes, beating the well until smooth. Mix in the butter, milk, lemon peel, parsley and anchovy extract, is used Preheat oven to 400 degrees. Grease a quicke dish or baking pan. Pour any cooking juices from the fish into the potato mixture. Flake the flash off the skin, discarded any bones, and at it to the potatoes. Mix well, adding seasoning to taste. Use a large spoon to place the fish mixture in a mound on the prepared dish or pan but do not flatten it until it is all in mounded up. Flatten the top of the mixture sightly, then sprinkle it with a little of the flour. Use a spatula and slice to flatten the mixture into a little neat circle, about 7" across. Pat the sides with the knife and the top with slice to that the mixture is even and neatly shaped, keep sprinkling with the flour to coat the outside evenly. Trickle the oil over the fish cake and bake it for about 30 minutes, until well browned. Cut into wedges to serve. Food Exchanges were not listed, (Good thing I found the book on sale and cheap to boot) Source: The Diabetic Cookbook by Bridget Jones. Brought to you and yours via Nancy O'brion and her Meal-Master (this is far to much work for me, Fish not my favorite foods) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Spread Categories: Diabetic, Sauces Yield: 1 1/2 cups 1/4 c Unsalted Butter; 1/4 c Lowfat cream cheese; 3 tb Cocoa powder; 4 tb 6 tb artificial sweetener;* Melt the butter in a small saucepan. Add the cocoa and cook, stirring, for 3 minutes over low heat. Remove from the heat and leave to cool for 5 minutes. Stir cheese into the cocoa, then mix in the artificial sweetener to taste. Chill the chocolate spread in a covered container and it will keep for about 3-5 days in the refrigerator, depending on the shelf life of the cheese. *This works very well but it important to avoid sweeteners containing saccharine as they make the spread very bitter. Food Exchanges were not listed! Source: The Diabetic Cookbook by Bridget Jones MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apple and Carrot Cake Categories: Diabetic, Cakes, Snacks, Fruits, Vegetables Yield: 16 slices 2 c Whole wheat flour; 2 c Dessert apples; peeled cored -self-rising -grated 1/2 c Margarine; 1 c Carrot; grated 1 ts Cinnamon; Grated peel of 1 orange 1 c Walnuts; chopped 2 lg Eggs;* 2/3 c Raisins; 4 tb Fresh orange juice; Line the base and grease of a loaf pan with 4 cup capcity. Preheat the oven to 350 degrees. Place the flour in a bowl and mix well, then cut in the margarine and stir in the cinnamon. Stir in the walnuts, raisins, apples and carrot. Add the orange peel, eggs and juice, then beat well until thoroughly combined. Spoon the mixture into the prepared pan, smooth the top and bake for about 1 1/4 hours, or until the cake is well risen and firm to touch. Turn out on a wire rack. Food Exchanges are not listed with the recipes in this book. Source: The Diabetic Cookbook by Brigdet Jones. Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Apple Cake Categories: Diabetic, Cakes, Desserts Yield: 1 cake 2 1/2 c Flour; 2 ts Vanilla; 3 ts Soda; 2 Eggs; 2 ts Cinamon 1 ts Liquid Sugar substitute; 1/2 ts Nutmeg; 4 c Grated apple; 1 ts Salt; 1 c Walnuts; 1 c Butter; Mix dry ingredients; add butter, eggs, sugar substitute, and blend well. Stir in grated apples and nuts. Bake in well-greased 9 x 13 pan at 375 degrees, 40-50 minutes. Food Exchange per serving: 1/2 FAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1/2 FRUIT EXCHANGE Source: The Big Fat Red Juicy Apple Cook Book Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Crisp Baked Chicken Categories: Diabetic, Poultry, Main dish Yield: 4 folks 4 Chicken portions; quarters Salt to taste; -or breasts skinned Pepper to taste; 1 tb Oil; 1 tb Dried sage; 1 tb Lemon juice; 2 tb Onion; grated 1 tb Wholegrain mustard; 1 1/2 c Fresh bread crumbs; Preheat the oven at 375 degrees. Place the chicken pieces in a greased baking dish. Place the oil, lemon juice, mustard, plenty of seasoning, sage and onion in a screw-top jar and shake well until everything is thoroughly combined. Brush the chicken pieces generously with the mustard-and-onion mixture, ensuring that they are particularly well coated on top. Press the soft bread crumbs on each chicken portion as it is brushed with the mixture to make, even coating. Bake the coated chicken for 50-60 minutes, or until they are crisp and golden outside and thoroughly cooked through and the juices run clear when pierced with the tip of a knife. Serve at once. NO FOOD EXCHANGES WERE LISTED Source: The Diabetic Cookbook by Bridget Jones Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Biriani Categories: Diabetic, Poultry, Main dish, Rice, Curries Yield: 4 nice folks 2 lg Onion; peeled 6 Green Cardamoms; 2 cl Garlic; crushed 1 Cinnamon stick; 2 Inch piece gingerroot; fresh 2 c Brown basmati rice; L-grain -peeled -If basmati is not available 2 tb Curry powder; -=OR=- 1 ts Turmeric; 2 c Ordinary brown rice; 4 tb Natural yogurt; 3 1/4 c Water Salt to taste Lemon Wedges; to serve Fresh gournd pepper to taste Fresh coriander; to serve Thinly slice 1 onion and set it aside. Cut the other onion into chunks, then puree it to a paste with the garlic, gingerroot, curry powder, turmeric and yogurt. If you do not have a blender or food processor, then grate the onion and gingerroot and mix with the other ingrededients. Add plenty of seasoning, then spoon this mixture over the chicken thighs, spreading it evenly over them and turning to coat all sides. Cover and chill for 1-24 hours, the longer the better. Heat the oil in a large heavy-bottomed saucepan or flameproof casserole. Add the sliced onion, bay leaves and cardamoms, then cook, stirring often, until browned-about 20 minutes. Use a slotted spoon to remove half the onion from the pan and reserve for garnih. Push the rest of the onion to one side. Add chicken portions, reserving the juices from marinating and brown them all over. Add the rice to the pan, sprinkling it down between the chicken. Tuck the cinnamon stick in between the chicken, then scrape all the marinating juice into the pan. Pour in 3 3/4 cups of water. Bring to a boil, then reduce the heat and cover pan tightly. Leave to gently for 30-35 minutes, until the rice has absorbed the water and the chicken is tender. The biriani should be moist. Transfer the birmani to a serving dish, or serve it from the cooking pan, sprinkling the reserved onion over and addin flavor. Add lemon wedges for garnish-their juice should be squeezed over before the birani is eaten. No Food Exchanges were listed. Source: The Diabetic Cookbook by Bridget Jones Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pork and Pineapple Meatballs Categories: Diabetic, Main dish, Vegetables, Meats Yield: 4 nice folks 1 lb Lean ground pork; Pepper to taste 6 Scallions; finely chopped 2 Eggs 1 Red/green/yellow pepper; 8 oz Cn pineapple; in natural -seeded finely chopped -juice; drained -may use a comb of 3 peppers 1/4 c All-pupose flour; 1 c Whole wheat bread crumbs; 1 tb Water; -fresh 1/4 c Dry bread crumbs; Salt to taste MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Apple Rice Pudding Categories: Diabetic, Rice, Desserts, Fruits Yield: 6 servings 1/3 c Egg substitute 1/2 ts Cinnamon 2 c Pared and cored apples, 2 tb Unsalted margarine, softened -finely chopped (2 medium) 1 ts Vanilla 1 1/2 c Cooked white rice 2 Egg whites 1/2 c Pitted dates, snipped 1/4 ts Cinnamon 1/4 c Sugar Preheat oven to 325 degrees F. Mix together the egg substitute, apples, rice, dates, sugar, cinnamon, margarine, and vanilla. Beat the egg whites until stiff peaks form; fold into rice mixture. Turn into a 1 1/2 quart casserole or souffle dish. Sprinkle cinnamon on top. Place casserole in a pan of very hot water (1 inch deep). Bake at 325 F. about 70 minutes. Serve warm or chilled. If desired, garnish with fresh apple slices dipped in lemon juice. Nutrient analysis of 1 serving: 1 starch/bread exchange; 1 fruit exchange; 185 Calories; 4 g protein; 6 g fat; 31 g carbohydrates; 42 mg sodium; 0 cholesterol. Source: The Complete Diabetic Cookbook by PJ Palumbo, MD,FACP and Joyce Daly Margie, MS. Posted by Sandee Eveland MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bankruptcy Stew Categories: Diabetic, Soups/stews, Main dish, Meats, Vegetables Yield: 8 servings 2 lb Lean beef round stk; 1 Rib celery; chopped -boneless 1 Yellow onion; sliced thin 1/2 c Water; 3 Carrots; peeled and sliced 1/2 c Tomato sauce; 1 Sprig fresh parsley 4 lg Potatoes; peeled, cubed -=OR=- 1 Green bell pepper; 1 tb Dry parsley; -slice thinly 1 Bay leaf Cut round steak into 1-inch cubes. Brown beef cubes over high heat in a nonstick skillet. Add the rest of the ingredients to the skillet. Cover and simmer for 1 hour over medium heat until the meat is tender. 8 servings One serving = 345 calories, 3 low-fat protein + 1 starch + 1 vegetable exchange 23 grams protein, 22 grams carbohydrate, 12 grams fat, 482 mg sodium Adapted from Quick & Easy Diabetic Menus, Betty Wedman 1993 Shared but not tested by Elizabeth Rodier Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Corn Bread Categories: Diabetic, Holidays, Vegetarian, Breads/bm Yield: 12 servings 2 c Cornmeal 1 Egg 1/2 ts Salt 1 tb Vegetable Oil 1/2 ts Baking Soda 1 c Buttermilk -or- Sour Milk (1 2 ts Baking Powder -cup Lowfat Milk + 1 1 tb Sugar -or- Honey -tablespoon vinegar) Combine the cornmeal, salt, baking soda and baking powder in a bowl. Mix well. Pour into a lightly oiled 8-inch-square baking pan. Bake in a 400-degree oven for 20 to 25 minutes. Serves 12 One Serving = Calories: 113 Carbohydrates: 20 Protein: 3 Fat: 2 Sodium: 184 Potassium: 65 Cholesterol: 24 Exchange Value: 1 Bread Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Parmesan-Sesame Sticks Categories: Diabetic, Snacks Yield: 8 dz sticks 12 sl White bread; -melted -crust removed 1/4 c Parmesan Cheese, grated 1/8 c Reduced-calorie margarine; 2 tb Sesame seeds Cut each slice of bread into 8 sticks, and arrange on ungreased baking sheets. Brush bread stick lightly with margarine. Sprinkle evenly with Parmesam cheese and sesame seeds Bake at 350 degs for 10-15 mins or unitl golden brown. Serve immediently From: All New Cookbook For Diabetics and Their Families Each serving amount: 4 sticks; Exchanges: 1 Vegetable Chol: Tr.; Calories: 40; Carbo: 4 gm; Protein: 1 gm Fat: 2 gm; Fiber: Tr.; Sodium: 87 mg; Reformanted 4 you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cran-Orange Punch Categories: Diabetic, Beverages Yield: 8 nice folks 1 1/4 c Cranberry juice; -thawed undeluted -reduced-calorie 2 c Diet lemon-line soda; 6 oz (1) cn orange juice; Sugar Subsitute to equal -unsweetened -1/4 c sugar -frozen concentrate, Combine cranberry juice, orange concentrate, and sugar substitute in a large bowl; stir well and chill. Add soda to fruit juice mixture just before serving. Serve over crushed ice. From: Cookbook for Diabetics and their Families Each Serving: 1/2 cup; One serving may be exchanged for: 1 fruit Reformated 4 you and yours via Nancy O'Brion and her Meal-Master (From Jungle.Boy via GEnie MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fresh Corn Muffins Categories: Diabetic, Breads/bm Yield: 8 muffins 1 c Plain cornmeal 1 c Fresh corn 1/2 c A-p flour 1 Egg; slightly beaten 1 tb + 1 ts baking powder; 1/4 c Vegetable oil; 1 ts Salt; 1 c Buttermilk; Combine first 4 ingredients in medium mixing bowl. Add corn, egg, oil, and buttermilk, stirring well. Pour batter into 8 nonstick muffin cups. Bake at 475 degs for 20-25 mins or until brown. From: Cookbook for Diabetics and their Families Each serving: 1 Muffin; Each serving may be exchanged for: 2 bread; 1 fat Reformated 4 you and yours via Nancy O'Brion and her Meal-Master (From JUNGLE.BOY via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Cranberry Sauce Categories: Diabetic, Sauces, Fruits Yield: 8 serving 3 c Cranberries 2 tb Lemon Juice 1 1/2 c Boiling Water 1/8 ts Nutmeg 1/2 c Orange Juice 1/8 ts Cloves Sucaryl Solution 1 teaspoon 1/8 ts Cinnamon; For spiced cranberry sauce, Cook cranberries in boiling water until skins are broken. Then ADD the remaining ingredients. Then CHILL in refrigerator. One serving may be exchanged for: 1/2 fruit exchange.. Reformated 4 you and yours via Nancy O'Brion and her Meal-Master (From Bob Henderson via GEnie) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baking Powder Biscuits Categories: Diabetic, Quickbreads, Breads/bm Yield: 12 servings 2 c Flour 4 tb Shortening 3 tb Baking Powder 3/4 c Milk, SKIM 1 ts Salt Mix flour, baking powder, and salt together. Cut in the shortening until it is evenly mixed with the dry ingredients. Then ADD, Milk, mixing well. Then Knead for a a 1/2 minute and roll out to about 1-1/2 inch in thickness. Cut with a Biscuit cutter. Place the biscuits 1-1/2 inches apart on a greased baking sheet. The BRUSH with the Milk and BAKE at 450F oven degrees 10-12 minutes One biscuit may be Exchanged for: 1 bread exchange or 1 fat exchange. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Exchanges for Special Foods(Vegetarian) Categories: Diabetic, Info/help Yield: 1 chart EXCHANGES FOR SPECIAL FOODS brewer's yeast, 3 Tblsp = 1 bread; carob flour, 1/8 cup = 1 bread; kefir, 1 cup = 1 milk plus 1 fat; miso, 3 Tblsp = 1 bread plus 1/2 lean meat; sea vegetables, cooked, 1/2 cup = 1 vegetable; soy flour, 1/4 cup = 1 lean meat plus 1/2 bread; soy grits, raw, 1/8 cup = 1 lean meat; soy milk, 1 cup = 1 milk plus 1 fat; tahini, 1 tsp = 1 fat; tempeh, 4 oz. = 1 bread plus 2 protein; wheat germ, 1 Tblsp = 1/2 bread; (if used in large amounts may need to add a fat exchange. Speak to your dietitian.) The article also says that vegetarians should treat legumes as 1/2 protein and one bread, rather than just bread. The author also reccomends using low fat, high fiber recipes. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Spread Categories: Diabetic, Sauces, Fruits, Info/help Yield: 1 servings 1 ts Unflavored Gelatin 6 Packets Equal 1/4 c Orange Juice 1 tb Orange Peel Slivers 1 c Mashed OR Pureed Fresh 1/4 ts Coriander Strawberries In Small Saucepan, Sprinkle Gelatin Over Orange Juice. Let Stand 1 Min. Heat Over Low Heat Until Gelatin Is Dissolved & Mixture Comes To A Boil. Remove From Heat And Stir Into Strawberries. Add Remaining Ingredients And Stir To Blend. Refrigerate Until Firm, 3 To 4 Hours. Best When Used Within 1 Week. (Makes 1 Cup OR 16 Servings, 1 T. Each.) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peach Melba Categories: Diabetic, Desserts, Fruits Yield: 1 servings 1/2 c Part-skim ricotta cheese; -=OR=- 2 ts Sweetneer(equiv); 1 md Ripe peach; peel+slice 1 ts Vanilla 2 ts Reduced cal raspberryjam; 1/2 c Sliced peaches;(canned) In a small bowl, combine ricotta cheese, sweetner and vanilla. Mix well with frok or spoon. Spoon peaches over cheese. Spoon raspberry spread over peaches. From *Prodigy's Food and Wine Bulletin Board MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mock Pavlova Categories: Diabetic, Desserts Yield: 4 servings 4 Egg whites; at room temp 2 ts Cornstarch Sweetener; equivalent to 1 ts Vanilla -1 tsp 1 ts Vinegar 1 pn -Salt 2 Kiwis From Murray V.F. Jones of the New Zealand Diabetes Association "Make sure that the eggs are fresh and at room temperature," he cautions. "Try kiwi fruit", he suggests, as a garnish. You'll need a piece of kitchen parchment. 1. In a bowl, beat the egg whites until foamy. Add the sweetener and salt, and continue beating. Beat in the cornstarch, vanilla and vinegar until soft peaks form. Work quickly, and take care not to overbeat. 2. Rinse a piece of kitchen (grease proof) parchment with water. Place on a baking pan. 3. Pile the egg white mixture onto the parchment in a 1 1/2 inch high circle. Bake at 250F for 1 hour or until firm. 4. Remove from oven and cool in the pan. Invert on a platter and peel off paper. Peel and slice the kiwis crosswise into circles, leave some round or cut some in half. Arrange in attractive designs on the pavlova. Cut in four portion. Serve cold. Nutrients for 1 serving Calories: 48 Exchanges: 1/2 lean meat; 1/2 fruit g mg carbohydrate: 8 potassium: 196 protein: 4 sodium: 79 fat: negligible cholesterol: 0 fiber: 1 SOURCE: _Diabetic Cooking Around the World_ by Vilma Licouras Chantiles posted by Anne MacLellan From: Anne Maclellan MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Unfried French Fries Categories: Diabetic, Vegetables, Vegetarian, Side dishes Yield: 6 servings 6 lg Potatoes -depends what is large! Salt to taste (optional) Boil potatoes 20 minutes (Peel them or leave them unpeeled) Cut as fries. Place on non-stick cookie sheet (or spray cookie sheet with PAM), one layer thick. Lightly sprinkle with salt if desired, or your favorite seasoning. Bake at 400 degrees for 45-60 minutes. Turn with spatula after 25 minutes. Serve Food Exchange per serving: 1 STARCH/BREAD EXCHANGES From Fabulous Foods for Friends and Family by Caviness=== Reformated 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Golden Potato Wedges Categories: Diabetic, Vegetables, Side dishes Yield: 1 servings 1 Baking potato, scrubbed Seasonings of your choice Preheat the oven to 400. Cut the potatoes lengthwise into wedges. Sprinkle with some of your favorite salt-free seasoning mix. (Garlic powder and paprika are good choices.) Bake on a nonstick baking sheet for 45 to 60 minutes, or until they are easily pierced with a fork. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Potato Patties Categories: Diabetic, Vegetarian, Vegetables, Side dishes Yield: 4 servings 6 md Potatoes, scrubbed 1/8 ts Freshly ground pepper 2 tb Onion; minced 2 tb Whole wheat pastry flour 1 tb Fresh parsley; chopped Preheat the oven to 375. Shred the potatoes coarsely. Mix with the onion, parsley, pepper, and flour. Shape into 4 patties and place on a nonstick baking sheet. Bake for 30 minutes. If you like, place the patties under the broiler during the last few minutes for browning. Food Exchange per serving: 1 STARCH/BREAD EXCHANGES Source: Unknown...retrived from a cooking echo! Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Seasoned Oven Fries Categories: Diabetic, Vegetables, Vegetarian, Side dishes Yield: 4 servings 4 lg Potatoes 1 c Oil-free Italian Dressing Thickly slice the potatoes lengthwise. Place the potatoes in a flat baking dish. Pour the dressing over the potatoes and marinate for 1 hour, turning occasionally to make sure that all are coated with dressing. Preheat the oven to 450. Place the potatoes on a nonstick baking sheet. Bake for 45 mintues, or until lightly browned, basting occasionally with dressing. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGES Reformated 4 you and yours via Nancy O'brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gluten-Free Bread Categories: Allergy, Diabetic, Breads/bm Yield: 16 servings 1 ts Granulated sugar 2 tb Cornstarch 1/2 c Warm water 2 ts Gluten-free baking powder 1 Envelope active dry yeast 1 ts Salt 1 c Water 2 Egg whites 2 tb Minute tapioca 1/2 c Skim milk 2 c Whole bean flour 1 ts Poppy seeds 1/4 c Cornmeal Spray 8 x 4 inch loaf pan with nonstick spray. Coat inside with cornmeal and set aside. Dissolve sugar in warm water in a small bowl. Sprinkle yeast over top. Set aside for 10 minutes or until frothy. Stir well. Combine water and minute tapioca in a saucepan. Bring to a boil. Cook for 1 to 2 minutes or until thickened and clear. Stir together bean flour, cornmeal, corstarch, baking powder and salt in a mixing bowl. In separate bowl, whisk together egg whites and milk. Whisk in yeast and tapioca mixture. Stir into dry ingredients, beating until smooth. Set aside for 10 minutes. Turn out onto surface generously dusted with cornstarch. Dust hands with cornstarch and sprinkle a little over dough. Knead 4 to 5 times and fit into prepared pan. Brush top with milk and sprinkle with poppy seeds. Bake in 400 F oven for 45 minutes or until browned and loaf sounds hollow when tapped. Makes 1 loaf, 16 slices. Variations seed bread, herb bread, Foccacia & pizza crust to be added to recipe after testing. Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but not tested by Elizabeth Rodier Feb 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Table of Equivalents for Sugar Subatitutes Categories: Diabetic, Info/help Yield: 1 sugar char From: All New Cookbook For Diabetics And Their Families Table of Equivalents for Sugar Subatitutes * Use only after cooking or in uncooked dishes. (Sugar equivalents for various brand names of sugar substitutes are listed for your convenience only and not as an endorsement). Brand Name Adolph's (powder) Substitution For Sugar ================= ====================== 2 shakes of jar 1 rounded tsp sugar 1/4 tsp 1 tbl sugar 1 tsp 1/4 cup sugar 2 1/2 tsps 2/3 cup sugar 1 tbl 3/4 cup sugar 4 tsps 1 cup sugar Equal (powder)* =============== 1 pkt 2 tsps Fasweet (liquid) ================ 1/8 tsp 1 tsp sugar 1/4 tsp 2 tsps sugar 1/3 tsp 1 tbl sugar 1 tbl 1/2 cup sugar 2 tbls 1 cup sugar Sucaryl (liquid) ================ 1/8 tsp 1 tsp sugar 1/3 tsp 1 tbl sugar 1/2 tsp 4 tsps sugar 1 1/2 tsps 1/4 cup sugar 1 tbl 1/2 cup sugar Superose (liquid) ================= 4 drops 1 tsp sugar 1/8 tsp 2 tsps sugar 1/8 tsp + 4 drops 1 tbl sugar 1 1/2 tsps 1/4 cup sugar 1 tbl 1/2 cup sugar Sugar Twin (powder) =================== 1 tsp 1 tsp sugar Sugar Twin, Brown (powder) ========================== 1 tsp 1 tsp brown sugar Sweet N' Low (powder) ===================== 1/10 tsp 1 tsp sugar 1 pkt 2 tsps sugar 1/3 tsp 1 tbl 1 tsp 1/4 cup sugar 1 1/4 tsp 1/3 cup sugar 2 tsps 1/2 cup sugar 4 tsps 1 cup sugar Sweet N' Low, Brown (powder) ============================ 1/4 tsp 1 tbl brown sugar 1 tsp 1/4 cup brown sugar 1 1/3 tsps 1/3 cup brown sugar 2 tsps 1/2 cup brown sugar 4 tsps 1 cup brown sugar Sweet'ner (powder) ================== 1 pkt 2 tsp sugar Sweet Magic (powder) ==================== 1 pkt 2 tsp sugar Sweet One (powder) ================== 1 pkt 2 tsps sugar 3 pkts 1/4 cup sugar 4 pkts 1/3 cup sugar 6 pkts 1/2 cup sugar 12 pkts 1 cup sugar Sweet-10 (liquid) ================= 10 drops 1 tsp sugar 1/2 tsp 4 tsps sugar 1 1/2 tsps 1/4 cup sugar 1 tbl 1/2 cup sugar 2 tbls 1 cup sugar Zero-Cal (liquid) ================= 10 drops 1 tsp sugar 30 drops 1 tbl sugar 3/4 tsp 2 tbls sugar 1 tbl 1/2 cup sugar 2 tbls 1 cup sugar MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Quinoa Pilaf Categories: Diabetic, Main dish, Nuts/grains, Vegetarian Yield: 4 nice folks 1 c Quinoa;* 1/2 ts Lemon zest; grated 2 c Chicken broth; 1/2 tb Dried leaf thyme; 1 tb Betty's Butter; 2 tb Flat-leaf parsley; 1 lg Onion; chopped Salt and pepper to taste; 2 cl Garlic; chopped *Pronounced Keen-wa, quinoa is a mild-flavored grain that was eaten by the Incas. It is now grown in Colorado and New Mexico and is available in natural food stores...it is a very high as complete protein. Rinse quinoa in a strainer and remove any debris. Place in a large non-stick saucepan and toast, until it darkens slightly. Add broth. Bring to a boil, cover, reduce heat and simmer about 20 minutes until tender. In another skillet, heat butter; add onion and garlic and cook tender, about 3 minutes. Stir in quinoa, lemon zest, thyme parsley, salt and pepper to taste. Food Exchange per serving: 2 STARCH/BREAD EXCHANGES; CAL: 155; CHO: 3mg; CAR: 4g; SOD: 74mg; FAT: 3g; Source: Light and Easy Diabetic Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Corn & Tomato Polenta Categories: Diabetic, Vegetables, Vegetarian, Soups/stews, Crockpot Yield: 6 nice folks 1 qt Water 1 ts Dried leaf oregano; 1/4 ts Salt; 1/2 c Whole-kernel corn;* drained 1 c Yellow cornmeal; 1/2 ts Hot pepper flakes; crushed 1/2 c Tomato Sauce; Pepper to taste; In a heavy, 3-quart saucepan, bring water and salt to a boil. Slowly pour cornmeal into saucepan so that water does not stop boiling, stirring to keep smooth. Reduce heat and simmer 20 to 25 minutes, stirring often until mixture is stiff. Meanwhile, in a small saucepan, heat tomato sauce, oregano, corn, hot pepper flakes and pepper. When cornmeal is stiff, turn half into a serving dish and top with half the sauce. Layer remaining cornmeal and sauce and let rest to 5 to 10 minutes. Cut in squares and serve. Food Exchanges per serving: 1 1/2 STARCH/BREAD EXCHANGE CAL: 105, CHO: Omg; CAR: 23g; PRO: 3g; SOD: 208mg; FAT: Og; Source: Light & Easy Diabetics Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spicy Couscous Categories: Diabetic, Nuts/grains, Vegetables, Main dish, Vegetarian Yield: 4 nice folks 1/2 ts Vegetable oil Pinch salt 2 Green onions; chopped 1 ts Curry powder; 2 sm Tomatoes; chopped 1/8 ts Ground cinnamon 1 c Chicken broth 1 c Couscous 1 ts Ground cumin 2 tb Fresh parsley; In a medium-size non-stick skillet; heat the oil. Add green onions and tomatoes; saute 3 minutes, stirring. Remove from heat and keep warm. In a warm. In a medium-size saucepan, combine the remaining ingredients except the couscous and parsley. Cover and let stand 5 minutes, until liquid is absorbed. Add tomatoes and green onions and fluff with a fork. Garnish with chopped parsley. Makes 3-1/2 cups. Food Exchange per serving: 1 STARCH/BRAD EXCHANGE + 1 VEGETABLE EXCHANGE CAL: 121; CHO: 0mg; CAR: 21g; PRO: 4.3g; SOD: 11mg; FAT: 2g; Source: Light & Easy Diabetic Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Raisin Buglur Pilaf Categories: Diabetic, Nuts/grains, Vegetarian, Side dishes Yield: 4 nice folks 2/3 c Bulgur 1/8 ts Salt; 2/3 c Boiling water; 1/8 ts Ground cumin; 2 tb Golden pr dark raisins; Place bulgur in a medium-size bowl and cover with boiling water. Add remaining ingredients and stir to combine. Let stand 30 minutes until water is absorbed. Fluff and serve warm. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE CAL: 89; CHO: 0mg; CAR; 3g; SOD: 57mg; FAT: 0g; Source: Light & Easy Diabetic Cusisine by Betty Marks Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Date Sandwich Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 18 bars 1 c Dates, snipped 3/4 c Oatmeal, uncooked 1/2 c Water 1 tb Sugartwin or Brown Sugar 1/2 ts Orange peel 1/2 ts Baking powder 1 tb Orange juice 1/4 ts Salt 1/2 ts Lemon juice 6 tb Margarine 3/4 c Flour Have dates at room temperature. Slice thin and break up in pan. 1. Combine dates, water, peel & juices in saucepan. Blend well. Cook over low heat stirring occasionally, until thickened, about 10 min. Cool. 2. Measure flour into large bowl. Add remaining ingredients except margarine. Stir well to blend. Cut in margarine until particles are the size of peas. Press with the back of a fork. 3. Spread half crumb mixture in greased 8 x 8" pan. Press down. 4. Spread cooled date filling evenly. 5. Cover with remaining crumbs, pat lightly. 6. Bake at 375F 25-30 minutes until golden. 7. Cool in pan on rack. Cut into 18 bars. (Sugartwin version) 1 bar = 1 1/2 fruit, 1 fat, 97 cal. from High Fiber Cookbook - a bit crumbly but delicious. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peach Melba Categories: Diabetic, Desserts Yield: 6 servings 6 Peach halves, fresh or can 1/2 c Raspberries, pureed 1/3 c Low-fat vanilla yogurt Sugar subs. if needed Place each peach half in a serving dish. Spoon about 1 tbsp yogurt over each peach half. Pour on the raspberry puree. Add sugar substitute before serving if the puree needs to be sweetened. 1 serving = 62 calories, 1 fruit exchange 1 gram protein, 13 grams carbohydrate, 0 fat, 37 mg sodium Adapted from Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but not tested by Elizabeth Rodier March 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gf Red Beans & Rice with Cilantro Categories: Diabetic, Allergy, Salads, Rice Yield: 8 servings 2 c Cooked red/blk kidney beans 1/4 c Fresh cilantro, fine chopped 2 c Cooked rice, white or brown Or 1 tbsp. dried cilantro 4 Green onions, thinly sliced 1 ts Chili powder 2 Stalks celery, thinly sliced 1 ts Ground cumin 1 sm Red sweet pepper diced 1 ts Granulated sugar 1/4 c Canola oil 1/2 ts Salt 1/4 c Lime juice 1/4 ts Freshly ground black pepper 1 tb White vinegar In salad bowl combine beans, rice, onion, celery and red sweet pepper. In jar with tight-fitting lid, shake together oil and remaining ingredients. Pour over bean mixture, toss lightly to thoroughly coat. Cover and refrigerate at least 3 hours or up to 3 days, stirring occasionally. 1/8 recipe = 194 calories, 1 1/2 starch + 1 1/2 fats + 1 Extra choice 7 grams total fat, 5 grams protein, 27 grams carbohydrate, 111 mg sodium, 279 mg potassium. Good Vitamin C, High Fibre. Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 $18.95 Shared but not tested by Elizabeth Rodier March 1994 ISBN 0-9695688-1-9 Published in co-operation with Canadian Celiac Assoc. and Sponsored by the Ontario Coloured Bean Growers Assoc. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Gf Red Beans & Rice New Orleans Style Categories: Diabetic, Allergy, Main dish, Rice Yield: 4 servings 1 ts Canola oil 1/2 ts Salt 3 Cloves garlic, minced 1/4 ts Crushed red chili pepper 2 Onions, chopped 1 c Beef OR vegetable stock 1 Green sweet pepper, chopped 2 c Cooked red kidney beans 1 Stalk celery, chopped 1/4 lb Lean ham, cubed 1 ts Dried thyme 2 c Hot cooked brown rice 1/2 ts Dried oregano Fresh parsley or cilantro Heat oil over medium heat in a nonstick skillet. Cook garlic, onions, green pepper and celery, stirring often, for about 5 minutes or until onion is translucent. Stir in seasonings, pour in stock. With fork, crush about 1/3 of the beans. Add to skillet along with ham, stir well. Bring to a boil, reduce heat. Simmer, stirring occasionally, for about 20 minutes or until thickened. Spoon over rice. Garnish with parsley. 1/4 recipe = 302 calories, 2 1/2 starch, 1 1/2 protein, 1 extra choice 5 grams total fat, 16 mg cholesterol, 15 grams protein, 48 grams carbohydrate, 583 mg sodium, 582 mg potassium. High Fibre. Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but not tested by Elizabeth Rodier March 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Berries with Orange-Honey Yogurt Categories: Diabetic, Desserts, Fruits, Nuts/grains Yield: 4 servings 4 c Fruit, see suggestions 1 c Low-fat plain yogurt GARNISH 1 ts Grated orange rind Fresh mint leaves OR 1 tb Orange juice Thin strips orange rind OR 2 tb Liquid honey (caution diab)* 1 tb Toasted sliced/sliv. almonds 1/2 ts Vanilla or almond extract SAUCE Suggested fruit: Winter: sliced oranges, bananas, kiwi, pineapple, cantaloupe or honeydew Spring: strawberries, stewed rhubarb Summer: raspberries, blackberries, blueberries Fall: peaches, plums, grapes Combinations: grapes & melon, melon & blueberries, blackberries & sliced peaches, raspberries & blueberries, strawberries & kiwi, bananas & kiwi or sliced oranges. *Diabetic caution: honey has more carbohydrates than sugar. Quantity of honey could likely be reduced. Recipes in this book tend to be sweeter than necessary for a person used to low-sugar recipes. Mix sauce ingredients in a bowl. Wash berries & hull. Slice if fruit pieces are large. Either mix fruit with sauce, cover and refrigerate for 1 hour, or at serving time spoon fruit into individual bowls or stemmed glasses and pour sauce over. Garnish each serving. 1/4 recipe = 126 calories, 2 fruit + 1/2 milk choice 3 grams fat, 4 mg cholesterol, 43 mg sodium, 5 grams protein, 24 grams carbohydrate, good fiber. Adapted from The Lighthearted Cookbook by Anne Lindsay 1988 Shared but not tested by Elizabeth Rodier, March 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Frozen Apricot Yogurt Categories: Diabetic, Desserts Yield: 8 servings 1 1/2 c Dried apricots 3 c Low-fat yogurt 1 1/2 c Orange juice 1 ts Grated orange rind Serve with fresh fruit or berries or garnish with a fresh mint leaf. In small saucepan or microwave dish, combine apricots with orange juice. Bring to a boil. Cover and simmer over medium heat for 10 to 12 minutes. OR cover and microwave at High power for 7 minutes, or until apricots are softened. Puree in food processor or blender, or pass through food mill. Let cool. Combine apricot mixture, yogurt and orange rind. Mix well. Freeze in an ice-cream machine or transfer to shallow metal cake pan. Freeze until almost solid. Break into big chunks and beat with electric mixer or food processor until smooth. Transfer to airtight container and freeze until firm (about 30 min to 1 hour). Let stand in refrigerator for 15 to 30 minutes or until softened before serving. MY NOTE: 3/4 cup size individual yogurt containers are a good way to freeze serving size portions. Use a strong ice cream scoop to divide up for 2 small servings. 1/8 recipe = 137 calories, 1 milk choice, 2 fruit 2 grams total fat, 6 grams protein, 27 grams carbohydrate, 6 mg cholesterol, 67 mg sodium, 639 mg potassium Adapted from Lighthearted Everyday Cooking by Anne Lindsay, 1991 Shared but not tested by Elizabeth Rodier, March 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rice Pudding Categories: Diabetic, Rice, Desserts Yield: 6 sweet ones 1/2 c White rice; 1/4 c Sugar; 1/4 c Water; 1 ts Vanilla extract; 2 c Skim milk; 1/2 c Raisins; Cook the rice in 3/4 c water over medium heat until tender, about 45 minutes. Add the skim milk and sugar. Cook slowly over low heat until thickened, about 30 minutes. Cook. Add the vanilla and raisins and spoon into six serving dishes. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FRUIT EXCHANGE + 1/2 MILK EXCHANGE; CAL: 189; PRO: 4g; CAR: 28g; FAT: 2g; SOD: 283mg; Source: Quick & Easy Diabetic Menus by Betty Wedman, M.S.,R.D. Brought to you and yours via Nancy O'Brion & her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rice Pudding Categories: Diabetic, Rice, Desserts Yield: 4 nice folks 2 c Skim milk; 1 ts Ground cinnamon; 2 md Eggs; beaten 1 ts Pure vanilla extract; 2 tb Sugar;(or sugar sub equals 1 c Cooked rice, cold -2 tbs sugar 2 tb Seedless raisins; 1/4 ts Salt; Preheat oven to 350 degrees. Prepare a 1-quart casserole with vegetable pan-coating. Scald (heat) milk in to top of a double boiler over simmering water. Combine eggs, sugar salt, cinnamon, and vanilla. Pour hot milk on top slowly, stirring to mix well. Spread rice in the bottom of the casserole; scatter raisins evenly over rice; pour milk mixture carefully on top. Place casserole in pan of hot water coming almost up to the top of the casserole. Bake about 45 minutes or serole from water and chill in refrigerator. This pudding may be served warm or chilled. as you prefer. Food Excahnge pre serving: 1 1/2 STARCH/BREAD EXCHANGE + 1 LEAN MEAT EXCHANGE. CAL: 159; CHO: 25g; PRO: 8g; FAT: 3g; SOD: 221; CHO: 139; Low-sodium diets: Omit salt when cooking rice omit salt from recipe. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess.,R.D.,M.S. and Katharine Middleton. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bright Bean Salad Categories: Diabetic, Vegetables, Side dishes Yield: 4 nice folks MMMMM-------------------------BEAN SALAD------------------------------ 9 oz (1)pkg green beans; french- 2 tb Onion; finely chopped -cut frozen 1/8 ts Lemon Shaker Dressing; 1 md Carrot; chopped fine; Cook green beans according to package directions, but reduce cooking time by 2 minutes to that beans are crisp. Drain beans and toss with chopped carrot, onion, salt, and dressing. Chill in a covered contain for several hours. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 28; CHO: 7g; PRO: 1g; FAT: 0g; SOD: 113mg; CHO: 0mg; Low-sodium diets: Omit salt in water in which beans are cooked and all in the in the Lemon Shaker Dressing. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion & her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Shaker Dressing Categories: Diabetic, Dressings Yield: 1 3/4 cups* 1/2 c Lemon juice; fresh 1/4 ts Celery seed; 1/4 c Water 1/2 ts Dry mustard; 1/4 ts Salt Sugar sybstitute equivlent 1/4 ts Lemon Rind; 2 tb sugar 1/2 ts Worcestershire sauce; *1 serving: 2 Tablespoons. Tasty, very low-calorie dressing be used as a marinade for vegetables and meat. Combine all ingredients in a pint jar; cover tightly and shake vigorously. Store in refrigerator. Shake before using. Food Exchange per serving: Up to 3 tablespoons may be considered "free". CAL: 5; CHO: 1g; PRO: Og; SOD: 52mg; CHO: Omg; Low-sodium diets: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Applesauce Brownies Categories: Diabetic, Cakes, Desserts, Fruits Yield: 16 servings 1/3 c Vegetable oil 1 ts Baking powder 1/2 c Unsweetened applesauce 1/2 ts Baking soda 1/2 c Unsweetened cocoa powder 2 lg Eggs 1/2 c Sugar 1 ts Vanilla extract 1 c All-purpose flour 1/4 c Chopped nuts 16 big servings, 24 servings if you follow the 1 tsp. sugar per serving guideline of ADA, or try using part sugar/part artificial sweetener to cut down on calories. The original recipe is almost like cake. Preheat oven to 375 F. Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture. Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts. (Still tastes good if you forget.) Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or more squares. 1/16 recipe = 165 calories, 1 starch + 1 fat + 1 fruit exchange 3 grams protein, 27 grams carbohydrate, 7 grams fat, 84 mg sodium 1/24 recipe = 110 calories (1 tsp sugar per serving) 2 grams protein, 18 grams carbohydrate, 5 grams fat, 56 mg sodium Adapted from Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared and tested by Elizabeth Rodier Feb 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Brussels Sprouts and Carrot Salad Categories: Diabetic, Salads, Vegetables, Vegetarian, Side dishes Yield: 5 nice folks 10 oz (1) pkg brussel sprouts; 5 md Carrots; 16 oz (1)cn canned carrots; -sliced and cooked ->OR<- 1/2 c Leamon Shaker Dressing; Cook brussels sprouts according to package directions until they are crisp but tender; drain. Drain carrots and put them in a bowl; add brussels sprouts and Lemon Shaker Dressing; mix well. Cover and refrigerate 4-6 hours before using; stir occasionally. Food Exchange per serving: 2 VEGETABLE EXCHANGES; CAL: 49; CHO: 11g; PRO: 3g; SOD: 273mg; CHO: 0mg; Low-sodium diets: Omit salt in cooking brussels sprouts and from Lemon Shaker Dressing. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Red Cabbage Salad Categories: Diabetic, Vegetables, Side dishes Yield: 5 nice folks 3/4 c Cider Vinegar; -teaspoons sugar 1/4 c Cold water; 2 c Cabbage; shredded 1 ts Crushed dried tarragon; 1 c Celery; finely chopped Sugar substitute to 4 1/2 c Onion; chopped Combine vingar, water, salt, and tarragon; heat almost to a boil. Remove from heat, add sweetener, and stir to dissolve. Mix vegetables, then pour vinegar mixture on top. Toss gently several times to mix well. Cover bowl and chill for a few hours. (I didn't have red cabbage, but cabbage is cabbage.) Food Exchange per serving: 1 VEGETABLE EXCHANGES; CAL: 21; CHO: 7g; PRO: 1g; SOD: 220mg; Low-sodium diets: Modify Miracle Red "French" Dressing as directed. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S., and Katharine Middleton. Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Teriyaki Potatoes Categories: Diabetic, Vegetables, Side dishes Yield: 5 servings 1 1/2 lb Tiny new potatoes (about 1/4 ts Italian seasoning, crushed -10) or md red potatoes 5) -Dash ground black pepper 1 tb Margarine or butter, cut -Dash red pepper -Into pieces -Fresh snipped rosemary 1 tb Teriyaki sauce -(optional) 1/4 ts Garlic salt Wash potatoes; scrub throughly with a vegetable brush. Cut tiny new potatoes into quarters or the medium potatoes into 1-inch pieces. Place potatoes into 1-1/2 quart microwave-safe casserole. Add margarine or butter, teriyaki sauce, garlic salt, Italian seasoning, black pepper, and red pepper. Toss to combine. Cover; micro-cook on 100% power (high) for 12 to 15 minutes (14 to 16 minutes for low-wattage ovens) or till potatoes are tender, stirring twice during cooking. Stir before serving. Garnish with snipped rosemary and serve with sour cream, if desired. Makes 5 side-dish servings. NUTRITION FACTS PER SERVINGS: 155 cal., 2 g total fat (0 g sat. fat), 0 mg chol, 277 mg sodium, 31 g carbo., 1 g fiber, 3 g pro. Daily Value: 2% vit. A, 29% vit. C, 1% calcium, and 15% iron. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE(ABOUT) + 1 FAT EXCHANGE; Better Homes & Gardens Magazine Reposted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Whole Wheat Blueberry Pancakes Categories: Diabetic, Quickbreads, Pancakes, Vegetarian, Nuts/grains Yield: 12 pancakes MMMMM------------------MIX TOGETHER IN A MEDIUM----------------------- -bowl 2 ts Baking powder; 2 c Whole wheat flour; MMMMM--------------------------BEAT IN------------------------------- 2 c Milk;(low-fat) 1 tb Oil; 2 Eggs; MMMMM--------------------------STIR IN------------------------------- 1 c Blueberries; Lightly oil a frying pan and spoon batter on tablespoon. Food Exchange per serving: 4 PANCAKES 3 STARCH/BREAD EXCHANGES, 1 MILK EXCHANGE; PRO: 20mg; FAT: 8gm; CAR: 72gm; Source: Vegetarian Cooking for Diabetics by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Oatmeal Pancakes Categories: Diabetic, Pancakes, Quickbreads, Vegetarian, Nuts/grains Yield: 9 pancakes MMMMM-----------------MIX TOGETHER IN A MD BOWL---------------------- 1 1/2 c Oatmeal; 2 ts Baking powder; 1/2 c Whole wheat flour; 1 ts Cinnamon; MMMMM--------------------------BEAT IN------------------------------- 1 c Low-fat milk; 1 tb Oil; 1 Egg; 1/4 c Raisins; Lightly oil a frying pan and spoon batter on by tablespoon turning when the top bubbles. The pancakes are great for lunch sandwishes too. The oatmeal ones are especially good with peanut butter. Food Exchanges per serving: 3 PANCAKES= 3 STARCH/BREADS EXCHANGE + 1 FRUIT EXCHANGE + 1 MILK EXCHANGE + 1 FAT EXCHANGE; CAL: 484; PRO: 18gm; FAT: 12gm; CAR: 76gm; Vegetarian Cooking for Diabetic by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Breakfast Pudding Categories: Diabetic, Breakfast, Nuts/grains, Vegetarian Yield: 2 nice folks MMMMM----------------MIX TOGETHER & SET ASIDE IN--------------------- -small oven-proof bowl 1 Egg; 1/3 c Oatmeal; 1 Banana; mashed 1 c Low-fat milk; 1 ts Vanilla Set mixture aside to stand for 10 minutes to allow oatmeal to soak up flavor. Stir again and place in a small dish. Prehat oven 325 degrees. Sprinkle with cinnamon. Place dish in another oven-proof dish containing 1 inch of water. Bake 15-20 minutes or until firm. Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 1 MILK EXCHANGE + 1 FRUIT EXCHANGE or 1/2 STARCH/BREAD EXCHANGE 1/2 MILK EXCHANGE + 1/4 MEAT Source: Vegetarian Cooking for Diabetic by Patricia Mozzer Brought to you and yours via Nancy O'brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Brown Rice Categories: Diabetic, Nuts/grains, Vegetarian, Breakfast, Rice Yield: 1 servings MMMMM----------------------BRING TO A BOIL--------------------------- -in a small saucepan Simmer covered for 30 3/4 c Water -minutes. Remove from heat. 1/3 c Brown rice; MMMMM----------------------------ADD--------------------------------- 2 Figs; chopped 1/4 ts Nutmeg; MMMMM-----------------SERVE IN A SMALL BOWL WITH---------------------- 1/4 c Milk or yogurt(low-fat) Food Exchange per serving: 2 1/2 STARCH/BREAD EXCHANGES + 1 FRUIT EXCAHNGES + 1/2 MILK EXCHANGES; CAL: 282; PRO: 7gm; FAT: 1gm; CAR: 60gm; Source: Vegetarian Cooking for Diabetics by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bulghur Wheat Categories: Diabetic, Breakfast, Nuts/grains, Fruits, Vegetarian Yield: 1 servings MMMMM--------------------BRING TO A BOIL IN A------------------------- -small saucepan -simmer, covered until 2/3 c Water -liquid absorbed 1/3 c Bulghur Wheat; MMMMM----------------BLEND TO A FINE POWDER IN A--------------------- -blender 2 tb Cashews; MMMMM--------------------ADD AND BLEND AGAIN------------------------- 1/2 ts Vanilla -pour over bulghur wheat and 1/2 c Milk or yogur(low-fat) -Cook 5 minutes more. MMMMM----------------------------ADD--------------------------------- 1 Banana; sliced Food Exchange per serving: 2 1/2 STARCHS/BREAD EXCHANGES + 1 FRUIT EXCHANGE + 2 FAT EXCHANGES + 1/2 MILK EXCHANGES; CAL: 387; PRO: 10gm; FAT: 3gm; CAR: 71gm; Source: Vegetarian Cooking for Diatetics by Patricia Mozzer. Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hot Oatmeal Categories: Diabetic, Breakfast, Nuts/grains, Vegetarian Yield: 1 servings MMMMM---------------------MIX IN A SMALL PAN-------------------------- 1 c Hot water -cook gently for 5-6 minutes 2/3 c Oatmeal MMMMM----------------------------ADD--------------------------------- 1 tb Raisins; 1 tb Sunflower seeds; 1/2 ts Cinnamon; MMMMM-------------------------SERVE WITH------------------------------ 1/4 c Milk or yogurt (low-fat) Food Exchanges per serving: 2 STARCH/BREADS EXCHANGES + 1 FRUIT EXCHANGES 1 FAT EXCHANGE + 1/2 MILK EXCHANGE; CAL: 352; PRO: 15gm; FAT: 6gm; CAR: 57gm; Source: Vegetarian Cooking for Diabetics by Patricia Mozze. Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Oatmeal Categories: Diabetic, Breakfast, Nuts/grains, Vegetarian Yield: 2 nice folks MMMMM----------------PREHEAT OVER TO 350 DEGREES--------------------- MMMMM-----------------IN A SMALL CASSEROLE DISH---------------------- MMMMM----------------------IN ORDER LISTED--------------------------- 1 1/2 c Oatmeal; 1 1/2 c Hot water; 1/4 c Milk powder; -bake 20 minutes 1 Banana; mashed MMMMM-------------------------VARIATION------------------------------ MMMMM--------------------REPLACE BANANA WITH------------------------- 2 tb Raisins; Sprinkle with cinnamon 1/4 c Coconut; -bake 20 minutes Food Exchange per serving: (Baked Oatmeal) 2 STARCH/BREAD EXCHANGES + 1 MILK EXCHANGES + 1 FAT EXCHANGES + 1 FRUIT EXCHANGES; CAL: 418; PRO: 14gm; FAT: 16gm,; CAR: 61gm; Food Exchanges per serving: (Variation) 2 STRACH/BREADS EXCHANGES + 1 MILK EXCHANGE + 1 FRUIT EXCHANGE + 1 FAT EXCHANGE. Source: Vegetarian Cooking for Diabetics by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Basic Free Green Salad Categories: Diabetic, Side dishes, Vegetables, Vegetarian Yield: 2 basic free 2 c Romaine lettuce; shredded 12 Radishes; whole or sliced 2 c Iceberg lettuce; shredded 1 c Endive; curly 1 c Spinach; shredded 1 Cucumber; sliced ->OR<- 2 Stalks celery; diced w tops 1 c Swiss chard; shredded MMMMM-----------------OTHER INGREDIENTS TO FORM---------------------- -your own combinations Mushrooms; sliced fresh Boston or bibb lettuce; Red/green/gold peppers; Red/green cabbage; -sliced Kale or comfrey; Flowerettes or broccoli; Chicory or sorrell; Caulifower; Parsley or watercress; Zucchini or yellow squash; Turnip, collard, beet greens -sliced Or mustard or dandelion; Scallions or chives; Onions, tomatoes, sprouts; Food Exchanges per serving: FREE Source: Vegetarian Cooking for Diatetics by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Four Great Cottage Cheese Sandwiches Categories: Diabetic, Sandwiches, Vegetarian Yield: 2 sandwishes MMMMM------------------------1ST SANDWISH----------------------------- 1/2 c Cottage cheese; (low-fat) 2 tb Peanut butter; MMMMM------------------------2ND SANDWISH----------------------------- 1 Hard boiled egg; 1 Dill pickle; chopped 1/4 c Alfalfa sprouts;(optional) MMMMM------------------------3RD SANDWISH----------------------------- 1/8 c Cottage cheese;(low-fat) 2 tb Cheddar cheese; grated 2 ts Chives; 1/4 c Diced celery; finely MMMMM------------------------4TH SANDWISH----------------------------- 1/4 c Cottage cheese; (low-fat) 2 tb Cashews; chopped 2 tb Raisins; 1/2 ts Cinnamon; These are good on basic whole-wheat bread, but try having them in Syrian flat breads, or as open-face sandwishes heated up in the oven. On hot days these combinations make a cook lunch served on a bed of lettuce with cracker or muffins on the side. Food Exchanges per serving: 1st Sandwish: 1 one sandwish: 2 MEATS EXCHANGES + 2 FATS EXCHANGES ~>or<- 3 MEATS EXCHANGES; CAL: 141; PRO: 11gm; FAT: 4gm; CAR: 6gm; 2nd Sandwish: 1 one sandwish: 2 MEATS EXCHANGES + 1 FAT EXCHANGES; CAL 70; PRO: 8gm; FAT: 2gm; CAR: 2gm; 3rd Sandwish: 1 one sandwish: 2 MEATS EXCHANGES; CAL: 6gm; FAT: 2gm; CAR: 1gm: 4th Sandwish: 1 sandwish: 2 MEATS EXCHANGES + 2 FAT EXCHANGES + 2 FRUITS EXCHANGES; CAL: 104; PRO: 6gm; FAT: 2gm; CAR: 11gm; Source: Vegetarian Cooking for Diabetics by Patricia Mozzer Brought to you and yours via Nancy O'brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Eight Great Peanut Butter Sandwishes Categories: Diabetic, Sandwiches, Vegetarian, Nuts/grains, Tofu Yield: 2 sandwishes MMMMM------------------------1ST SANDWICH----------------------------- 2 tb Peanut butter 1 tb Sunflower seeds; 2 tb Sesame tahini; 2 Figs; chopped MMMMM------------------------2ND SANDWICH----------------------------- 2 tb Peanut butter 2 tb Yogurt; 1/4 c Celery; chopped 2 tb Peanuts; chopped MMMMM------------------------3RD SANDWICH----------------------------- 2 tb Penut butter; 2 tb Cheddar cheese; grated MMMMM------------------------4TH SANDWICH----------------------------- 1/4 c Tahini 1/4 c Raisins; 1/4 c Penut butter; 2 tb Milk powder; MMMMM------------------------5TH SANDWICH----------------------------- 2 tb Peanut butter; 2 tb Non-fat milk powder; 1/2 Banana; mashed 1/2 ts Vanilla; MMMMM------------------------6TH SANDWICH----------------------------- 2 tb Peanut butter; 8 To 10 slices cumumber; 1/4 c Alfalfa sprouts; 1 ts Mayonnaise; 1 tb Sesame seeds; MMMMM------------------------7TH SANDWICH----------------------------- 2 tb Peanut butter; 1/4 c Apple; chopped 2 tb Raisins; MMMMM------------------------8TH SANDWICH----------------------------- 8 oz Tofu; mashed 1 Banana; 1/4 c Peanut butter; 1 ts Lemon juice; These spreads are best cold. They make good fillings for taking to work or school. Food Exchange per serving: 1st Sandwish: 1 sandwich; 2 MEATS EXCHANGES + 3 FATS EXCHANGES + 1 FRUIT EXCHANGES; CAL: 184; FAT: 11gm; PRO: 7gm; CAR: 15gm; 2nd Sandwish: 1 sandwich; 2 MEATS EXCHANGES + 2 FATS EXCHANGES; CAL: 150; PRO: 7gm; FAT: 6gm; CAR: 7gm; 3rd Sandwish: 1 sandwish; 2 MEATS EXCHANGES + 2 FATS EXCHANGES OR 3 MEAT EXHANGES; CAL: 105; PRO: 6gm; FAT: 5gm; CAR: 4gm; 4th Sandwich: 1 sandwish; 2 MEAT EXCHANGES + 1 FRUIT EXCHANGE; CAR: 513 PRO: 19gm; FAT: 47gm; CAR: 29gm; 5th Sandwish: 1 sandwish; 2 1/2 MEATS EXCHANGES + 1 FRUIT EXCHANGES; CAL: 128; PRO: 6gm; FAT: gm; CAR: 12gm; 6th Sandwish: 1 sandwish; 2 MEAT EXCHANGES + 2 FAT EXCHANGES; CAL: 132; PRO: 6gm; FAT: 5gm; CAR: 5gm; 7th Sandwish; 1 sandwish; 2 MEAT EXCGANGES + 2 FRUIT EXCHANGES; CAL: 124 PRO: 4gm; FAT: 4gm; CAR: 13gm; 8th Sandwish; 1 sandwich; 1 MEAT EXCHANGE + 1/4 FRUIT EXCHANGE; CAL 309 PRO: 18gm; FAT: 12gm; CAR: 23gm; Source: Vegetarian Cooking for Diabetics by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Beef and Macaroni Chili Categories: Diabetic, Main dish, Pasta, Cheese, Chili Yield: 4 servings 1 c Macaroni, raw 1 pn Salt 1/2 lb Ground beef 1 pn Pepper, freshly ground 1/2 ts Garlic powder 1 cn Tomato soup 1 ts Chili powder 1 oz Mozzarella cheese 15% mf Cook macaroni about 7 minutes. Brown meat in largest saucepan and drain off all fat. Add garlic, chili powder, salt and pepper. Mix well and cook on low about 5 minutes. Add cooked macaroni and tomato soup. Heat thoroughly. Just before serving add grated cheese. Cover and heat until cheese melts. Estimated 3 protein, 1 1/2 starch, 1 fruit & veg. Source: Eat Light and Love It! Leftovers are good reheated the next day and can be frozen. Favorite quick recipe of Elizabeth Rodier and family. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Far East Fried Rice Categories: Diabetic, Vegetarian, Rice, Vegetables, Main dish Yield: 2 nice folks MMMMM------------------CUT INTO JULIENNE STRIPS----------------------- 8 oz Tofu or tempeh; steammed for Simmer for 45 minutes until -10 minutes and cooled Liquid is absorbed MMMMM-------------------HEAT IN WOK OR SKILLET------------------------ 1 tb Oil; MMMMM----------------SIMMER FOR 45 MINUTES UNTIL--------------------- -liquid is absorbed 1 1/2 c Water 1/2 c Brown rice; MMMMM--------------------ADD & BROWN LIGHTLY------------------------- 2 tb Sesame seeds; MMMMM----------------ADD & BROWN THE TOFU/TEMPEH--------------------- MMMMM--------------------------STIR IN------------------------------- 1/4 c Onions; sliced 4 Spinach leaves; shredded 1/2 c Celery; sliced MMMMM------------------SAUTE A FEW MINUTES, ADD----------------------- The cooked rice MMMMM-----------------FOR EXTRA PROTEIN YOU CAN---------------------- Can make well in center 1 Egg; Of pan and drop in MMMMM----------------COOK A LITTLE, THEN MIX EGG--------------------- With rice and vegetables MMMMM----------------MIX ALL INGREDIENTS TOGETHER--------------------- Add 4 ts Tamari MMMMM------------------SPRINKLE ON TOP TO SERVE----------------------- 1/4 c Green onions, chopped Food exchanges per serving: 4 MEATS EXCHANGES + 2 STARCH/BREADS EXCHANGES + 2 FATS EXCHANGES; PRO: 14gm; FAT: 13gm; CAR: 36gm; Source: Vegetarian Cooking for Diabetics by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cheese Lasagna Categories: Diabetic, Pasta, Cheese/eggs, Vegetarian Yield: 3 nice folks 6 oz Whole wheat Lasagna noodles; 1 1/2 c Cottage cheese; low-fat ->OR<- 2 Eggs; 6 oz Enriched lasagna noodles; 1 tb Parmesan cheese; 1/2 c Tomato sauce; 3 oz Mozzarella Cheese; grated 1 c Onion, pepper, & mushrooms; 2 tb Parmesan cheese; -mixture of 3 vegetables Cook lasagna noodles in boiling water until tender. Drain and set aside. Combine tomato sauce and chopped onions, peppers and mushrooms. Mix in separate bowl cottage cheese, eggs and parmesan cheese. Preheat oven to 350 degrees. In a 8" x 8" casserole layer half the noodles, the cottage cheese mixture and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with parmesan cheese. Bake for 25 minutes. Food Exchange per serving: 4 MEATS EXCHANGES + 2 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE; CAL: 500, PRO: 36gm; FAT: 10gm; CAR: 52gm; Source: Vegetarian Cooking for Diabetics by Patricia Mozzer Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Roast Potatoes Categories: Diabetic, Side dishes, Vegetables, Vegetarian Yield: 8 servings 4 lb Potatoes; 8 to 10-peeled 3 Garlic cloves -minced 1 c -Water 2 ts Salt 1/2 c Lemon juice 2 ts Oregano;dried 1/3 c Oil;olive 1 ts -Pepper Cut potatoes lengthwise into thick wedges; place in 13"x9" (3L) baking dish. Whisk together water, lemon juice, oil, garlic, salt, oregano and pepper; pour over potatoes, turning to coat evenly. Bake in a 325F oven, gently turning occasionally to keep potatoes well moistened, for about 2 hours or till potatoes are very tender and moist and most of the liquid has evaporated. SERVES: 8 Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Source: _Canadian Living's Country Living_ MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spinach Salad Categories: Diabetic, Side dishes, Vegetables Yield: 10 nice folks 3/4 c Raw spinach; -drained sliced 1 c Bean sprouts; fresh 2 md Eggs; hard-cooked ->OR<- 1 c Miracle red "french"; 1 c Canned bean sprouts; drianed -dressing(see Index) 8 1/2 oz 1(cn) water chestnuts; 1 tb Vegetable oil; Clean and wash spinach, remove and discard stems, and tear leaves into bite-sized pieces. Pat spinach dry with paper towels and put in a large salad bowl. Spread a layer of bean sprouts, then a layer a layer of water chestnuts, over spinach. Slice eggs and distribute over salad. Cover salad with a damp paper towel and refrigerate to chill salad. Meanwhile, add sweetener and vegetable oil to chill salad. Meanwhile, add sweetener and vegetable oil to Miracle Red "French" Dressing; mix well. Pour dressing over salad and toss immediately before serving. Food Exchange per serving: 1 FOOD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 56; CHO: 6g; PRO: 3g; FAT: 3g; SOD: 188mg; CHO: 55mg; Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton. Brought to you and yours via Nancy O'Brion and Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Christmas Vegetable Salad Mold Categories: Diabetic, Side dishes, Vegetables Yield: 6 nice folks 1 tb Granulated gelatin; 1 c Low-fat yogurt; 1/2 c Cold water; 1 c Green pepper; finely chopped 1 c Chicken broth; 1/2 c Radishes; sliced quartered 1/2 ts Salt; 1/4 c Green onion; chopped finely 1/2 ts Dried dill weed; 2 tb Fresh parsley; snipped 1 ts Sugar; Crisp lettuce leaves; Combine gelatin and cold water in a saucepan. Slowly heat over kiw heat, stirring constantly until gelatin is clear and liquid. Add chicken broth, salt, dill weed, and sugar; mix well. Chill until it is of the consistency of unbeaten egg whites. Fold in remaining ingredients except lettuce; mix carefully. Turn into one 3-cup mold or six 1/2-cup molds. Cover lightly with clear plastic wrap. Chill until set unmold on crisp lettuce. Food Exchanges per serving: 1/2 SKIM MILK EXCHANGE; CAL: 44; CHO: 6g; PRO: 4g; FAT: 0g; SOD: 246; Omit salt. Substitute low-sodium chicken broth. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tomato Aspic Salad Categories: Diabetic, Salads, Side dishes, Vegetables Yield: 4 nice folks 1/2 c Cold water; ->OR<- 1 tb Granulated gelatin; 1 1/2 ts Hot pepper sauce; 1 1/2 c Tomato juice; 1/2 ts Onion; minced ->OR<- Crisp lettuce 1 1/2 c V-8 juice; Green pepper strips 1 1/2 ts Lemon juice; fresh (red, yellow comb w green) Measure cold water into a small saucepan; sprinkle gelatin on top. Stir over low heat 3-4 minutes, or until gelatin is completely, dissolved except lettuce abd green pepper. Mix well. Chill until firm. Unmold on crisp lettuce and garnish with green peppers. (I used red and yellow also for this mold and will be nice for summer time.) Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 25; CHO: 4g; PRO: 2g; FAT: 0g; SOD: 332mg; CHO: 0mg; Low-sodium diets: Substitue tomato juice Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Egg Salad Categories: Diabetic, Eggs, Salads Yield: 2 humans 2 Hard-cooked eggs; peeled 1/2 ts Salt; -chilled Dash freshly ground pepper; 1 tb Green onion; finely chopped 3 tb Lemon Mayonnaise; 1 tb Celery; finely chopped with 1/2 ts Hot pepper; hot prepared -leaves Finely dice the eggs; mix thouroughly with all other ingredients. Cover and chill for at least 1 hour or until flavors are well blended. Mound on crisp lettuce, garnished with a dash of paprika, and serve as a salad. This also may be used as a spread for crackers. (I would use for a sandwish to go with a salad on a hot, hot day.) Food Exchange per serving: 1 MEDIUM-FAT MEAT EXCHANGE; Low-sodium Diets: Omit salt for this recipe and from Lemon Mayonnaise. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Mayonnaise Categories: Diabetic, Dressings, Fruits Yield: 12 servings 1 tb Cornstarch; 1/3 c Lemon juice; fresh 2 ts Dry mustard; 2 tb White vinegar; 1 1/2 ts Salt; Sugar substitute to 6 ts 1 c Water; Sugar; 2 md Eggs; beaten For fruit, chicken, or seafood salads. Combine cornstarch, mustard, and salt in the top of a double boiler. Combine water and beaten eggs. Slowly add to cornstrch mixture, stirring constantly, until smooth. Cook over simmering water for 5 minutes, stirring constantly. Very slowly stir in the lemon and vinegar. Continue cooking and stirring over simmering water for 10 more minutes. Remove from heat. Add the sweetener; mix well. Pour into a pint jar, cover, and store in frefrigerator. Stir well before each use. Food Exchange per serving: UP TO 2 TABLESPOONS MAY BE CONSIDERED "FREE" CAL: 20; CHO: 2g; PRO: 1g; FAT: 1g; SOD: 256; Low-sodium diet: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. Brought the you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot and Raisin Salad Categories: Diabetic, Side dishes, Vegetables, Fruits Yield: 9 humans 3 c Carrot; shredded 1/4 ts Salt; 1/2 c Low-Calorie Dressing; Sugar substitue equivalent 1/3 c Seedless raisins; -to 6 ts sugar (1 1/2-oz box) Lettuce leaves; Combine all ingredients, except lettuce, thoroughly. Cover bowl. Chill 2 hours or longer before serving. Serve on crisp lettuce. Food Exchange per serving: 2 VEGETABLE EXCHANGES; CAL: 47; CHO: 9g; PRO: 1g: SOD: 153mg; CHO: 10mg; Low-sodium diets: Omit salt and prepare the Low-Calorie Cooked Dressing without salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S., and Katharine Middleton. Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tuna Cheese Salad Categories: Diabetic, Fish, Main dish, Cheese Yield: 4 humans 7 oz (1)cn Tuna; water packed 1/2 c Celery; chopped finely 1/4 c American; cheddar 1/2 c Skim Milk Mayonnaise; ->OR<- ->OR<- 1/4 c Colby cheese; 1/2 c Light Mayonnaise; 1 1/2 tb Sweet gherkins; finely Few strips green pepper; -chopped Drain tuna; flake with fork into small pieces. Cut cheese into 1/4" cubes. Combine tuna, cheese, gherkins, celery, and Skim Milk Mayonnaise; mix well. Cover bowl and chill 1 hour or longer. Serve on crisp lettuce, garnished with thin strips of green pepper. (WHEN I can get red and yellow peppers at a decent price, I would use all three colors in the salad.) Food Exchanges pre serving: 1 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE EXCHANGE; CAL: 251; CHO: 5g; PRO: 23g; FAT: 15g; SOD: 552mg; CHO: 113mg; Low-Sodium diets: Substitute low-sodium cheese. Omit salt from Skim Milk Mayonnaise. Source: The Art for Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Curried Tuna Salad Categories: Diabetic, Fish, Vegetables, Main dish, Curries Yield: 6 humans 2 cn (7 oz) tuna in oil; 1/4 c Curry dressing or dip; 14 1/2 oz (1)cn aparagus pieces; 3 Hard-cooked eggs; sliced -drained Paprika; 1/2 md Head lettuce; separated Chill canned tuna and asparagus. Drain tuna and flake lightly. Drain asparagus pieces well. Arrange lettuce on six salad plates. (not me, a big bowl will nicely, thank you.) One each salad plate place 1/2 cup asparagus and 1/2 cup flaked tuna. Cover with 2 tablespoon Curry Dressing; top with 3 slices of egg. Garnish with a sprinkle of paprika. Food Exchange per serving: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE EXCHANGE; CAL: 211; CHO: 5g; PRO: 25g; FAT: 9g; SOD: 613; CHO: 182; Low-sodium diets: Substitute low-sodium canned tuna and low-sodium canned asparagus. Omit salt from Curry Dressing or Dip. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and your via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Curry Dressing or Dip Categories: Diabetic, Dips, Dressings, Curries Yield: 8 servings 1 c Plain low-fat yogurt; 1/4 ts Salt; 1/2 ts Curry powder; Dash of cayanne pepper; 1/8 ts Ground ginger; Blend all ingredients until smooth. Chill in a covered container at least 1 hour before serving. This is easy and delicious as a dressing on chicken or fish salads or as a dip for assorted raw vegetables. Food Exchange per serving: UP TO 2 TABLESPOONS MAY BE CONSIDERED "FREE." Low-sodium diets: Omit salt. Source: The Art for Cooking for the Diatetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton. Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Cheese Toastwishes Categories: Diabetic, Sandwiches, Cheese, Main dish Yield: 2 humans 4 sl Bread; your choise 1/4 ts Salt; 1 Egg; beaten with fork 2 ds Paprika; 2 tb Skim milk; 4 sl (1-oz each) American Cheese; Preheat oven to 400 degrees. Prepare shallow pan with vegetables pan-coating. Toast bread on one side only. Combine beaten egg, milk, salt, and paprika; mix well and pour into a pie plate. Dip bread in this mixture quickly until all is absorbed. Place 2 slices bread toasted side down in preapared pan and cover each with 1 slice cheese. Place remaining 2 slices bread toasted side p on top, then cover with remaining 2 slices cheese. Bake 10-12 minutes. Food Exchange per serving: 2 STARCH EXCHANGES + 2 HIGH-FAT EXCHANGES + 1/2 FAT EXCHANGE. Low-sodium diets. Omit salt. Substitue Low-sodium cheese. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tuna Danish Categories: Diabetic, Sandwiches, Fish, Vegetables Yield: 6 sweet ones 2 cn 7-oz tuna; packed in oil; Few grains freshly ground 1 c Cabbage; coarsely chopped -pepper 2/3 c Carrot; grated 6 sl Bread; toasted 1/2 c Low-fat yogurt; 1/2 Head lettuce; 3 tb Catup; 18 sl Thinly pared cucumber; 1 1/2 ts Salt; 1/8 ts Paprika; Drain tuna, then flake lightly. Combine tuna, cabbage, and carrot; set aside. Combine yogurt, catup, vinegar, salt, and pepper; mix well. Add to tuna mixture and blend. Put 1 piece of toast on each plate; add several lettuce leaves. Add 2/3 cup of tuna mixture. Arrange 3 slices of cucumber across top. Sprinkle lightly with paprika. Food Exchanges per serving: 2 1/2 LEAN MEAT EXCHANGES + 1 STARCH EXCHANGE + 1 VEGETABLE EXCHANGE; CHO: 19g; PRO: 23g; FAT: 7g; SOD: 630; CHO: 44mg; Low-sodium diets: Omit salt. Use unsalted canned tuna and catup. Souce: The Art of Cooking for the Diabetic by Mary Abbott Hess.R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tuna Salad Sandwich Categories: Diabetic, Sandwiches, Fish, Rice Yield: 3 humans 3 1/2 oz (1) can tuna; packed in oil 1/4 c Plain low-fat yogurt; 1/4 c Celery; finely chopped 1 ts Fresh lemon juice; 1 tb Green pepper;(red or yellow ->OR<- -for color if you can0 1 ts Vinegar;(Marukan Seasoned 1/2 ts Salt; -Gourmet Rice Vinegar is ds Freshly ground pepper; -sweet vinegar)* 1 tb Green onion; finely chopped 1 tb Grated American Cheese *(I get a LARGE bottle at Far-east food market and only that kind because it has a sweet flavor) Drain tuna well, then flake it into a bowl. Add remaining ingredients and mix well. Use 1/4 cup to spread on one slice of bread or an open-face sandwich or between two slices of bread for a regular sandwich, or mound on crisp lettuce. Food Exchange per serving: 1 1/2 LEAN MEAT EXCHANGES; CAL: 98; CHO: 2g; PRO: 11g; FAT: 4g; SOD: 279mg, CHO: 26mg; Low-sodium: Omit salt. Substitute unsalted canned tuna. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pizza Snacks Categories: Diabetic, Snacks Yield: 3 servings 3 sl Fresh bread; 1 tb Mushrooms; finely chopped 2 tb Catup; ds Dried oregano; ->OR<- ->OR<- 2 tb Tomato paste; ds Dried basil; 1 tb Green pepper; finely chopped 1/4 c Mozzerella Cheese; Roll bread slices flat and thin with a rolling pin or an empty quart jar. Place on a flat pan 3" inches under the broiler; heat until lightly toasted on one side, then remove from oven. Turn slices over and spread untoasted sides with a layer of each of sprinkling of cheese. Broil until cheese melts and browns slightly. To serve, cut each pizza into quarters. Food Exchange per serving: 1 STARCH EXCHANGES + 1/2 LEAN MEAT EXCHANGES; CAL: 123; CHO: 16g; PRO: 7g; SOD: 279; CHO: 26; Low-sodium diets: Substitute tomato paste for catup. Source: The Art of Cooking for the Diabetic by Mary Abbot Hess;R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Blond Brownies Categories: Diabetic, Cakes, Desserts, Chocolate Yield: 32 bars 8 oz (1)pkg white cake mix; -REPLACEMENT -NO-SUGAR 2 tb Water 2 Eggs; 1/4 c Mints chocolate chips; 2 tb Granulated brown sugar; 1/4 c Peanut butter chips; Combine cake mix, eggs, brown sugar REPLACEMENT and water in mixing bowl. Beat in medium speed until well blended and thickened. Fold in chips. Pour batter into two, greased and papered 8-in pans. Bake at 375 degrees for 12 to 15 minutes or unitl brownies test done. Cut into 2-in squares. Food Exchange per serving: 1 BREAD EXCHANGE + 1/2 FAT EXCHANGE PER SQUARES. CAL: 1 SQUARE: 56; Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Bread Pudding Categories: Diabetic, Chocolate, Desserts Yield: 14 sweet ones 1/2 c Chocolate chips; 1/3 c Granulated sugar replacement 3 c Skim milk; 2 ts Vanilla extract; 2 Eggs; 8 sl Dry bread; 1/2 ts Salt; Melt the chocolate chips in 1 cup of the skim milk over medium heat. Stir in the remaining milk. Set aside. Beat eggs unitl frothy; add salt, sugar replacement and vanilla extract. Beat well. Stir egg mixture into chocolate/milk mixture. Trim crust from bread and cut into slices into small cubes. Drop cubes into greased 1 1/2-qt casseole or baking dish. Pour chocalate mixture over the bread cubes; be sure to saturate all the cubes. Set casserole in pan of hot water. Bake at 350 degrees for 1 hour or until pudding ic completely set. Serve warm or cold. Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 1 SERVING: 99; Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: French Fudge Categories: Diabetic, Candies, Desserts, Chocolate Yield: 64 candies 13 oz (1) cn Skim evaporated milk; 1/2 c Chocolate chips; 2 tb Cornstarch; 3 oz Cream cheese; softened 1 tb Liquid sugar replacement; 1 1/2 ts Vanilla extract; Combine evaporated milk, cornstarch, sugar replacement and chocolate chips in saucepan. Cook and stir mixture is thick and chocolate chips are melted. Whip cream cheese until light and fluffy. Beat in chocolate/mixture. Stir in vanilla extract. Turn into buttered 8-in square baking dish. Chill until firm. Cut into 1-in squares. Store in refrigerator. Food Exchange per serving: 1/4 BREAD EXCHANGE; CAL: 1 PIECE: 18; Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Yogurt Drink Categories: Diabetic, Beverages Yield: 2 servings 1 c Sliced strawberries 3 Ice cubes 1/2 c Low-fat yogurt Strawberries for garnish 1/2 Banana Combine the sliced strawberries, yogurt, banana, and ice cubes in a blender. Process until smooth. Pour into glasses and garnish each serving with a strawberry. 1 serving = 79 calories, 1 fruit exchange 2 grams protein, 12 grams carbohydrate, 1 gram fat, 31 mg sodium Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but not tested by Elizabeth Rodier March 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Frankly Fake Fudge Categories: Diabetic, Candies, Low-fat/cal Yield: 8 servings 1 c 2% milk 1 c Water 3/4 c Unsweetened cocoa powder 1/2 c Sweetener equiv. to sugar** 5 tb Unflavored gelatin (5 pkg) 1 ts Artificial brandy extract Preparation 10 min, standing time 4 hours. In small saucepan, combine milk and cocoa. Whisk until there are no lumps of cocoa. Cook over medium heat, stirring for about 5 min or until thickened. (This cooks out the raw cocoa taste.) In another small saucepan, sprinkle gelatin over water; let stand for 5 min to soften. Heat over low heat, stirring, until gelatin dissolves. Stir into cocoa mixture. Stir in sweetener (artificial sweetener like SugarTwin equivalent to 1/2 cup sugar) and brandy extract. Remove from heat. Pour into 8 inch square baking dish. Let stand at room temperature 4 hours or until firm. To remove from pan, cut around edges with a sharp knife. Place dish in shallow pan of hot water for about 30 seconds just to slightly soften bottom. Loosen one corner, then quickly flip gel out onto clean cutting surface. With sharp knife, cut evenly in 10 one way and 10 the other way. Place in container, cover and refrigerate. Will keep up to 1 week in refrigerator. Makes 100 squares. 3 squares, 1 ++ extra, 2 g carbohydrate, 2 g protein, 13 calories 14 squares (about 1/8 recipe) 1 milk choice, 59 calories 7 g carbohydrate, 7 g protein, 2 g fat Source: Choice Desserts by Kay Spicer 1986 Shared but not tested by Elizabeth Rodier Sept 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hamburger Pie Categories: Diabetic, Main dish, Meats Yield: 1 servings 2 lb Ground beef; 2 1/4 c Water 1/2 c Cornflakes(crushed) 1 c Skim milk; 1/4 ts Garlic powder; 1 ts Salt; 1/2 ts Onion; finely chopped 2 c Instant potates; mashed 1 Egg; 1 tb Margarine; Salt & pepper to taste Combine ground beef, cornflakes, garlic powder, onion, and egg; mix well. Add salt and pepper. Place beef mixture to 9" pie pan. Pat to cover bottom and sides evenly. Heat water, skim milk, and salt just to a boil; remove from heat. Bake 425 degrees for 30 minutes; drain off excess fat. Heat water, skim milk, and salt just to a boil; remove from heat. Add potatoe granules; mix thoroughly. Add margarine; blend well. Cover and allow to stand 5 minutes, or until potatoes thicken. Spread evenly over meat mixture. Return to oven and bake until potatoes are golden brown. Allow to rest 10 minutes before cutting pie into wedges. MICOWAVE: Cover beef mixture. Cook on medium for 10 to 12 minutes; drain. Cover with potatoes. Cook on Medium for 2 minutes. Hold 5 minutes. Food Exchanges per serving: 4 HIGH-FAT MEAT EXCHANGES + 1 BREAD EXCHANGE + 1/2 FAT EXCHANGES; CAL: 372 Source: The Complete Diabetic Cookbook by Mary Jane Finsand.... Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rice Krispie Squares Categories: Diabetic, Desserts, Rice, Cooky/bars Yield: 24 servings 1/4 c Margarine or butter 1 ts Vanilla 25 Marshmallows (or 3 c mini) 5 c Rice Krispies Melt margarine in a medium heavy saucepan. Add marshmallows and cook over low heat until melted. Remove from heat, stir in vanilla and Krispies. Moisten spoon with water and press mixture into greased 9" square pan. Let set 30 min, cut in 24 pieces. Each serving 1 square, 54 calories 1 fruit choice 1/2 fats & oils 9 g carbohydrate, 2 g fat Source: Choice Cooking, Canadian Diabetes Association Shared by Elizabeth Rodier 5/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sauteed Garlic Potatoes Categories: Diabetic, Vegetables, Side dishes Yield: 2 servings 1 lb Red potatoes; Salt 1 tb Olive oil; Fresh ground black pepper 3 md Garlic cloves; Wash potatoes and cut into 1" cubes. Heat oil in a nonstick skillet large enough to hold the potatoes in one layer. Add garlic and saute until about 1 minute. Add potatoes and saute golden all sides, about 15 minutes. Sprinkle with a little salt and cover. Reduce heat and cook gently for about 10 minutes, or until soft, tossing and stirring from time to time. Remove garlic and season with a little more salt and pepper to taste. 276 calories; 5g protein; 50g carb; 7g fat; 0 chol; 13 mg sodium; Source: San Diego Union Food Section, march 1994 Brought to you and your via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken and Dumplings Categories: Diabetic, Main dish, Poultry Yield: 6 servings 1 sm Chicken (1-1/2 lbs) 1 c All purpose flour 1 1/2 c Water 1 ts Baking powder 1/4 ts Salt 1/2 ts Salt 1/2 Stalk Celery 1 tb Shortening 1/4 c Onion 1/2 c Skim milk Dumplings, recipe follows Directions for Chicken and Dumplings: 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 8 to 10 minutes. Directions for making rolled dumplings: 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. To make a chicken pot pie, put mixture in a deep dish, cover with a rolled pastry dough to fit, making several slashes in the top. The top crust would add calories to the total. You may add peas, carrots, mushrooms if you like. Those ingredients are not in the original recipe. From files of Alice Broaddus 2/02/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Healthy Banana Bread Categories: Diabetic, Fruits, Breads/bm Yield: 18 servings MMMMM------------------------INGREDIENTS----------------------------- 2 1/4 c All-purpose flour Sticks 2/3 c Honey-crunch wheat germ 1 1/2 c Mashed Bananas, about 3 med 1/2 c Oats, uncooked 6 oz Can frozen apple-juice 1/4 c Brown Sugar, packed Concentrate, thawed 1 tb Baking powder 1/2 c Egg substitute, thawed 1/2 ts Salt 1/3 c Walnuts, chopped 1/4 ts Baking Soda 1 ts Vanilla extract 10 tb Light Corn Oil Spread/1-1/2 Directions: About 2 Hours before serving, or early in the day: 1. Preheat oven to 350F. Grease 9"x5" loaf pan. In large bowl, mix first 7 ingredients. With pastry blender, cut in corn-oil spread until mixture resembles coarse crumbs. Stir in bananas, undiluted apple-juice concentrate, egg substitute, walnuts, and vanilla just until flour is moistened. Spoon batter into pan. 2. Bake 60 minutes or until toothpick inserted into center of bread comes out clean. Cool bread in pan on wire rack 10 minutes; remove from pan and cool slightely. Serve warm, or cool completely to serve later. Makes 18 servings. Each serving: About 180 calories, 5 g. fat, 0 mg cholesterol, 135 mg sodium. Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat From Files of Alice 2/03/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apple Pie Categories: Diabetic, Pies, Desserts Yield: 8 servings 2 Cans Sliced Apples 2 tb Flour Drained (Comstock) 1 c Crushed Unsweetened 2 ts Sweet 'n Low Pineapple packed in 1 ts Cinnamon Own juice. Do not 1/2 ts Nutmeg Drain. 1 tb Butter or marg. 1 Your favorite (optional) Pie crust In large bowl combine apple slices and all ingredients except butter. Mix together. Pour into unbaked bottom crust. Dot with butter. Top with vented or lattice crust. Bake 425 degrees F for 15 minutes. REduce heat to 350 degrees F and continue baking 25 to 35 minutes or until crust is golden brown. The pineapple used has no sugar added. It is the size can that looks like a tuna can...about 7 or 8 oz. Recipe designed by P. Reynolds MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Watermelon Fire and Ice Salsa Categories: Diabetic, Appetizers, Fruits Yield: 6 servings 3 c Chopped watermelon 1 tb Chopped green onion 1/2 c Green bell peppers, chopped 1 tb Jalapeno peppers, chopped* 2 tb Lime juice 1/2 ts Garlic salt 1 tb Chopped cilantro * Use up to 2 TBS. chopped jalapenos, depending on taste. Combine all ingredients. Cover and refrigerate 1 hour. Serve on sliced oranges or cheese-filled manicotti. Or, top 1 cup sour cream with 1 cup salsa and serve with chips. PER SERVING: 1/2 cup = calories ~ 31, protein - 1 g., fat - .4 g., carbohydrates - 7 g., cholesterol - 0, sodium - 156 mg. FROM: Light & Easy Meals from Family Circle Magazine issue August 1992. NOTE: lower sodium figure by using garlic powder in place of garlic salt and adding lite salt to taste. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Norwegian Meatballs Categories: Diabetic, Meats, Main dish Yield: 6 servings 2 tb Cornstarch 3/4 c Skim milk 3/4 ts Salt (optional) 1 lb Very lean ground beef 1/2 ts Nutmeg 2/3 c Cream of mushroom soup 2 Lg egg whites Place first 4 ingredients and 1/4 cup milk in mixer bowl and mix at low speed to blend well. Add beef to mixer bowl and mix at low speed to blend well. Shape 18 meatballs using about 1 1/2 tablespoons mix per meatball. (The mixture will be soft.) Place in a 9 x 13 pan that has been lined with aluminum foil or sprayed with cooking spray. Bake 30 minutes at 375F. Remove from pan while still hot and place in a 1 1/2 quart casserole. Mix soup and remaining 1/2 cup milk well and pour over meatballs. Cover and bake at 350F for 30 minutes. Serve 3 meatballs per serving with a little of the sauce. 1 serving = 1 vegetable, 2 lean meat calories = 148 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Steak Hawaiian Categories: Diabetic, Main dish, Meats Yield: 1 servings 3 oz Beef top round steak(sliced) 2 tb Unsweetened pineapple juice 1/2 ts Mace 1 Pineapple slice(unsweetened) Pound slices of round steak with mallet or edge of plate until thin. Sprinkle both sides with mace. Place in aluminum foil. Sprinkle with pineapple juice; top with pineapple slice. Secure foil tightly. Place in baking dish. Bake at 350F for 40-45 minutes. MICROWAVE: Place in plastic wrap. Cook on High for 10-12 minutes. 1 serving = 3 lean meat, 1 fruit calories 200 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Daibetic, Crunchy Chocolate Raisin Fudge Categories: Diabetic, Candies, Desserts, Rice Yield: 40 servings 1/4 c Diet margarine 1/3 c Evaporated non-fat milk 1 1/3 c Non-fat dry milk 2 ts Vanilla 2/3 c Cocoa powder 1 c Rice Krispies 1 c Sugar(artificial equivalent) 1/4 c Raisins Mix margarine and milk powder until crumbly. Add cocoa and artificial sweetener. Mix until blended. Add evaporated milk and vanilla. Mix until almost smooth and sticky. Remove from bowl and mix in Rice Krispies with hands. Continue mixing with hands until fudge is smooth and shiny. Shape into 2 10inch long rolls. Wrap in clear plastic wrap. Chill until firm. To serve, cut into 1/2 inch thick slices. Store in refrigerator. 1 serving = 1/5milk, 1/40th bread, and 1/20th fruit exchange. 30 calories. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: French Sponge Cookies-Diabetic Categories: Diabetic, Desserts, Cooky/bars Yield: 10 servings 1/2 c SIFTED CAKE FLOUR 1/2 ts ALMOND EXTRACT 3/4 ts BAKING POWDER 1/4 ts VANILLA EXTRACT 1/4 ts SALT 6 tb SUGAR 3 EGGS, SEPARATED Preheat OVEN TO 350 f. Sift together flour, baking powder, and salt. Beat egg yolks in a small bowl, rapidly, until very thick and lemon colored, adding almond and vanilla flavorings during the beating. With clean beaters, beat the egg whites until stiff and shiny; begin to add sugar, not more than 1 Tablespoon at a time, and beat constantly. Continue to beat rapidly until whites are very stiff and glossy. Gently fold in the beaten egg yolks. In the same manner fold in the dry ingredients until well mixed. Using a small spatula and a measuring tablespoon, measure and droop onto ungreased baking sheets, spacing 2 inches apart. Bake for 10 minutes until light and golden brown. Remove at oncefrom sheet to cool. one serving = 4 cookies = 1 bread exchange CHO 11, PRO 2, FAT 2, CAL 67, Na 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Skillet Chicken Paella Categories: Diabetic, Poultry, Main dish, Rice, Soups/stews Yield: 6 servings 1 1/4 lb Chicken breast, boneless 1/2 ts Paprika 1 tb Olive or cooking oil 1/4 ts Salt Medium onion chopped 1/4 ts Pepper 2 x Cloves garlic, minced 1/8 ts Ground saffron or turmeric 2 1/4 c Fat-free chicken broth 1 cn (14 1/2 oz.) stewed tomatoes 1 c Uncooked long grain rice Med. sweet red pepper 1 ts Dried oregano, crushed 3/4 c Frozen peas Remove skin from chicken breast. Rinse and pat dry with paper towels. Cut into bite-sized strips. In a 10 inch skillet cook chicken strips, HALF at a time, in hot oil for 2 to 3 minutes or till no longer pink. Remove chicken from skillet. Add onion and garlic to skillet; cook till tender but not brown. Remove skillet from heat. Add broth, uncooked rice, oregano, paprika, salt, pepper and saffron or turmeric. Bring to boiling. Reduce heat. Simmer, covered, about 15 minutes. Coarsely chop stewed tomatoes and add with their juice to the pan. Add sweet red pepper which has been cut into strips and frozen peas. Cover and simmer about 5 minutes more or until rice is tender. Stir in cooked chicken. Cook and stir about 1 minute more or till heated through. Makes 6 main-dish servings. PER SERVING: calories - 297, fat - 6 g., cholesterol - 50 mg., protein - 24 g., carbohydrate - 36 g., fiber - 2 g., sodium - 642 mg. (To further lower sodium content, use low-sodium chicken broth, no salt added tomatoes and lite-salt.) FROM: Better Homes and Gardens Magazine September 1992 issue MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Baked Sole Categories: Diabetic, Fish, Main dish Yield: 4 servings 4 (3-1/4 oz.) sole fillets 2 ts Fresh parsley, chopped 2 ts Diet margarine, melted 1/8 ts Pepper 2 ts Lemon juice 1/8 ts Paprika 2 tb All-purpose flour Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside. Combine melted margarine and lemon juice in a small bowl. Combine flour, chopped parsley and pepper in a shallow container. Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish. Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes or until fish is golden brown and flakes easily when tested with a fork. NOTE: If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired. PER SERVING: calories - 92, carbohydrate - 3 g., protein - 16 g., cholesterol - 50 mg., fat - 1 g., fiber - 0, sodium - 79 mg. -- Exchanges - 2 Lean Meat FROM: All New Cookbook for Diabetics and Their Families by the University of Alabama at Birmingham copyright 1988 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Candied Carrots Categories: Diabetic, Vegetables, Low-fat/cal Yield: 4 servings 4 Carrots (sliced) 2 ts Butter or margarine 1 ts Salt 1/2 c Lo-cal cream soda 2 tb Brown sugar replacement Place sliced carrots in saucepan and cover with water; add salt. Cook until crisp-tender; drain. Place in baking dish. Sprinkle carrots with brown sugar replacement; dot with butter; add cream soda (or any white soda). Bake at 350F for 30 minutes. Turn carrots gently 2 or 3 times during baking. 1 serving = 1 vegetable, 1/2 fat calories = 47 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Meat-Filled Dumplings Categories: Diabetic, Appetizers, Main dish Yield: 8 servings 4 c All-purpose flour 2 c Fresh chopped spinach OR 1 1/2 c Water 1 c Frozen spinach thawed 1/2 lb Ground round 1 ts Grated fresh ginger 2 ts Low-sodium soy sauce 1/4 c Finely minced water chestnut 1 ts Sherry 2 x Green onions chopped Mix flour and water. Add more water a teaspoon at a time until dough cleans bowl. Turn it out on a floured board; knead smooth. Wrap in plastic wrap, and set aside for 20 minutes. Brown and drain ground beef of all fat. Wash and dry fresh spinach, or dry frozen spinach. Combine with ground beef and remaining ingredients. Mix well. Form dough into a long roll 1 inch in diameter. Cut or break into 1 inch sections. With your hands or a large glass, flatten each piece into a circle 3 inches in diameter. Place 1 TABLESPOON of filling in the center of each circle. With a finger dipped in water, dampen the edge of the circle. Fold the dough over the filling and press to seal. Brush a nonstick frying pan with 1/2 teaspoon oil. Place the dumplings in the pan and brown them on each side. Add enough broth or water to come up to a third of the height of the dumplingsl Cover pan tightly, and steam until water is all gone - about 15 to 20 minutes. Serve the dumplings hot or cold with sherry or vinegar for dipping. FROM: HOLD the Fat, Sugar & Salt by Goldie Silverman and Jacqueline Williams copyright 1984 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Onion Dip Categories: Diabetic, Appetizers Yield: 2 servings 8 oz Plain lo-cal yogurt 1 ds Hot pepper sauce 1/2 x Onions, finely chopped 1 ds Horseradish 2 ts Lemon juice 1 ds Salt and pepper 2 tb Parsley Combine all ingredients. Chill thoroughly. Yield: 1 1/2 C 1 serving = 1/2 milk, 1/2 veg Calories: 72 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Packaged Steak Supper Categories: Diabetic, Main dish, Meats Yield: 1 servings 3 oz Beef minute steak 2 tb Celery (sliced) 1 Small potato 2 Large tomato slices 2 tb Carrot (sliced) Salt and pepper to taste 2 tb Onion (sliced) Place steak on large piece of aluminum foil. Layer vegetables in order given. Add salt and pepper. Wrap in foil, sealing ends securely. Bake at 350F for 1 hour. MICROWAVE: Place in plastic wrap. Cook on High for 10 minutes. 1 serving = 3 medium-fat meat, 1 bread, 1/2 vegetable Calories: 375 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Madeira on Herbed Biscuits Categories: Diabetic, Main dish, Poultry, Breads/bm Yield: 6 servings 1 1/2 lb Chicken breast skin'd bone'd 2 tb All purpose flour 1 tb Cooking oil 1 c Skim milk 2 x Cloves garlic, minced 1/2 c Chicken broth 4 1/2 c Quartered fresh mushrooms 2 tb Madeira or dry sherry 1/2 c Chopped onion Recipe Herbed Biscuits 1 c Low-cal sour cream Cut chicken into 1 inch cubes. In a 12 inch skillet cook chicken in hot oil over medium-high heat for 4 - 5 minutes or till no longer pink. Remove chicken; set aside. Add garlic, mushrooms and onion to skillet. Cook, uncovered, for 4 - 5 minutes or till liquid evaporates. In a bowl stir together sour cream, flour, 1/2 teaspoon salt and 1/4 teaspoon pepper. Add sour cream mixture, milk, and broth to skillet. Cook and stir until bubbly. Cook 1 minute more. Add chicken and Madeira or sherry; heat through. Serve over Herbed Biscuits. Sprinkle with thinly sliced green onions if desired. Makes 6 servings. HERBED BISCUITS: In a mixing bowl stir together 1 3/4 cup packaged biscuit mix, 2 TABLESPOONS thinly sliced green onion, and 1/2 teaspoon crushed, dried oregano. Add 1/2 cup skim milk; stir just until dough clings together. On a floured surface knead dough 10 to 12 strokes. Roll to a 1/2 inch thickness. Using a 2-inch biscuit cutter, cut dough into 12 biscuits. Reroll the trimmings as necessary. Bake biscuits on an ungreased baking sheet in a 425 degree oven for about 12 minutes. PER SERVING: calories - 406, fat - 14 g., cholesterol - 78 mg., protein - 35 g., carbohydrate - 34 g., sodium - 797 mg. FROM: Better Homes and Gardens Magazine September 1992 issue. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Herbed Chicken Categories: Diabetic, Main dish, Poultry Yield: 6 servings 3 SMALL CHICKEN BREASTS 1/4 ts PEPPER -HALVED, SKIN REMOVED 2 CHICKEN BOULLION CUBES 1/2 ts SALT 1 c WATER 2 ts DRIED ROSEMARY 1. PLACE CHICKEN IN NONSTICK BAKING DISH. 2. SEASON WITH SALT, ROSEMARY AND PEPPER. 3. CRUMBLE BOULLION CUBES BETWEEN PIECES OF CHICKEN. 4. ADD WATER, POURING INTO A CORNER OF PAN. 5. COVER WITH FOIL; BAKE AT 350 DEGREES FOR 1 HOUR 6. UNCOVER AND BASTE WITH DRIPPINGS. 7. BROWN UNDER THE BROILER BEFORE SERVING. EACH SERVING: 1/2 SMALL CHICKEN BREAST EACH SERVING MAY BE EXCHANGED FOR: 2 LOW-FAT MEAT MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Oyster Stew Categories: Diabetic, Soups/stews, Fish, Crockpot Yield: 4 servings 1 pt Oysters with liquor 2 c Lowfat milk 1 tb Butter 1/8 ts Cayenne pepper Combine the oysters, oyster liquor, and butter in a skillet. Cook until the edges of the oysters curl. Add the milk. Heat just to boiling. Sprinkle with the cayenne pepper, Ladle into hot bowls. Garnish with chopped fresh parsley if desired. Makes 4 1/2 cup servings. PER SERVING: calories - 154, carbohydrates - 10 g., protein - 14 g., fat - 7 g., sodium - 184 mg., potassium - 337 mg., cholesterol - 65 mg. Exchanges = 1 Lean Meat, 1 Milk, 1 Fat FROM: The American Diabetes Association Holiday Cookbook by Betty Wedman, M.S., R.D. copyright 1986 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Linguine with Clam Sauce Categories: Diabetic, Main dish, Fish Yield: 4 servings 1/4 c Finely chopped onion 3 qt Steamer clams (24-30) 2 x Shallots finely chopped 1 tb Olive oil Bay leaf 2 (or 3) garlic cloves minced (or 2) Parsley stem 1/4 ts Dry mustard Sprig fresh thyme OR 1/2 c Chopped parsley 1/4 ts Dried thyme Dash red pepper flakes 4 x (or 5) peppercorns 1 lb Linguine, cooked & drained 1 c White wine Combine onion, shallots, bay leaf, parsley stems, thyme, peppercorns and wine. Bring to a boil. Add scrubbed clams and steam for 4 to 5 minutes or until clams open. Remove clams, discarding any that haven't opened, separate them from shells and chop coarsely. Strain and save liquid. Heat olive oil and 1 TABLESPOON reserved clam juice in a medium-size non-stick frying pan. Add garlic and mustard and cook for 1 minute. Add parsley and cook 1 to 3 minutes more. Add 1 cup reserved clam juice and simmer for 5 minutes or until sauce is reduced by half. Add chopped clams and cook for 1 to 2 minutes. Toss clam sauce with linguine, garnish with lemon, if desired, and serve warm. Makes 4 servings. FROM: HOLD the Fat, Salt & Sugar by Goldie Silverman and Jacqueline Williams copyright 1984 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Gyros Categories: Diabetic, Meats, Main dish Yield: 8 servings 2 lb Ground beef or lamb or both 1/4 ts Parsley 4 Green onion; finely chopped 1 ts Salt 1 c Garlic; minced 1/4 ts Pepper; freshly ground 1 ts Oregano 8 Lg pita 1/4 ts Cumin Mix all ingredients except pita, mixing well and kneading until mixture is stiff. On skewer pack meat mixture about 5" long and not more than 2" in diameter. Put as many "fingers" as possible on a skewer leaving a 1" space in between. Cook over hot coals 10-15 minutes, turning frequently. Take pita and slide gyro into center. Drizzle with sauce. Fold over to eat. Sauce: Tzatziki 1 c yogurt, 1 T mayo,juice of 1 lemon, 2 scallions including green tops,(finely chopped), cucumber (minced), 5 cloves garlic (minced). Mix well. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Freezer Slaw Categories: Diabetic, Vegetables, Salads Yield: 4 servings 1 qt Cabbage; shred or chop 1/3 c Water 1 c Green pepper; shred or chop 1 c Vinegar 2 c Cold water & 2 TBSP salt 1 ts Mustard seed Sugar sub = 1 cup sugar 3 c Celery; chopped Soak chopped cabbage, green peppers in the salt and water for l/2 hour. In the meantime, combine sugar substitute, water, vinegar. Bring to boil and boil for l minute. Remove from heat and add mustard seed. Drain cabbage and peppers. Add celery. Pour vinegar mixture over all and mix well. Can be frozen until needed. Keeps well in the refrigerator also. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: French Fried Onion Rings Categories: Diabetic, Vegetables Yield: 4 servings 1 lg Sweet onion 1/2 ts Salt 1/2 c Skim milk 1 tb Veg. oil 3/4 c Plain dried bread crumbs 1 ts Veg. oil (more) 1 ts Chili powder (optional) Cut onion into 1/4 inch slices and separate rings. In 9 x 13 pan combine onion & milk. Let stand 30 minutes turning frequently. On wax paper combine next 3 ingredients. Turn onion rings into bread crumbs to coat. Spray cookie sheet and place onion rings on pan. Drizzle evenly with vegetable oil. Bake 450 for 5 minutes on each side. 1 serving = 1 fat, 1/2 vegetable, 1 bread, 5 optional calories MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vegetarian Spaghetti Sauce Categories: Diabetic, Sauces, Vegetables Yield: 8 servings 4 x Carrots, finely chopped 1 tb Leaf oregano, crumbled Large onion, finely chopped 1 cn Tomatoes in juice (28 oz) 1 tb Olive oil 1/4 c Tomato paste 2 x Cloves garlic, finely minced 1/4 lb Fresh mushrooms, sliced 1 cn Kidney beans (19 oz.) 1 pk (10 oz) broccoli, thawed 1 cn Cannellini beans (19 oz.) 1/4 ts Pepper 1 tb Leaf basil, crumbled Saute carrot and onion in oil in large non-stick saucepan till softened, 5 minutes; add 1 to 2 tablespoons water if sticking. Add garlic; saute 30 seconds. Add drained and rinsed beans, basil, oregano, tomatoes (broken up), tomato paste and mushrooms; simmer, covered 25 minutes to mingle flavors. Add broccoli; cook 5 minutes. Add pepper. PER SERVING: 3/4 cup = calories - 190, protein ~ 11 g., fat - 3 g., carbohydrate - 35 g., cholesterol ~ 0, sodium - 523 mg. FROM: Light & Easy Meals from Family Circle Magazine issue August 1992. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cake Doughnuts Categories: Diabetic, Desserts, Cakes Yield: 12 servings 1 tb Granulated sugar 1 ts Baking powder 4 tb Sugar replacement Nutmeg 1/3 c Buttermilk 1 Cinnamon 1 Egg (well beaten) 1 Vanilla extract 1 c Flour 1 Salt 1/8 ts Baking soda 1 Oil for deep-fat frying Combine sugars, buttermilk, and egg; beat well. Add remaining ingredients, except oil. Beat just until blended. Heat oil to 375F. Drop dough from doughnut dropper into hot fat. Fry until golden brown, turning often. Drain. 1 serving (1 donut - did you think it would be 3 or 4?)= 1 bread, 1 fat Calories = 130 (Yep still only 1 donut) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apricot Coffee Cake Categories: Diabetic, Cakes, Desserts Yield: 1 servings 1 1/2 c Flour 1/4 c Nonfat dry milk 1/4 ts Salt 2/3 c Water 2 ts Baking powder 1 ts Vanilla 12 ts Equiv.sweetner 2 c Canned apricots,drain+chop 1 Egg Ground cinnamon Preheat oven to 375F. In a small bowl, sift flour, salt and baking powder.In another bowl, cream sweetner, egg and margarine on low spped of an electric mixer. Add dry milk, water and vanilla. Beat until blended. Stir in dry ingriedients. Stir until smooth. Spread batter in 8" square pan that has been sprayed with a nonstick cooking spray. Arrange apricots evenly over batter. Sprinkle liberally with cinnamon. Bake 25 minutes, until toothpick inserted in cneter of cake comes out clean. Cool in pan. From *Prodigy's Food and Wine Bulletin Board, from Bridget Benjamin,phfc09a MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Date Drops Categories: Diabetic, Desserts, Rice, Cooky/bars Yield: 21 servings -Phillip Bower (FHMN87A) 1 1/2 c Crisp rice cereal 2 Eggs beaten 1/2 c Chopped nuts 1/3 c Margarine 1 ts Vanilla 1/2 lb Dates Combine eggs, margarine, and CHOPPED Dates. Cook over low heat, stirring constantly. Boil 2 minutes. remove from heat and add cereal and nuts and vanilla. Cool, shape into 42 little From ADA Family Cookbook vol.II Exchanges for 2 cookies: 1/2 fruit, 1/2 bread, 1/2 fat cal 95, cho 10, pro 1, fat 6, Na 66, K 102, MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Macaroons Categories: Diabetic, Desserts, Cooky/bars Yield: 40 servings 1 Egg, separated 1 c Shredded coconut 1 c Artificial sweetener 1/2 c Chopped pecans (optional) 2 c Cornflakes 1/2 ts Almond extract Beat egg white until stiff but not dry. Fold in sweetener equivalent to 1 cup sugar. Add remaining ingredients. Drop by teaspoonfulls onto greased baking sheet. Bake 350F for 12 minutes. Remove from pan at once. Makes about 3 1/2 dozen cookies, each cookie is 1/2 fat. 24 calories. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chewy Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 24 servings 1/3 c Vegetable oil; 1/4 c Whole wheat flour; 2 Pkts brown sugar substitute; 1/2 ts Baking powder; 1 ts Vanilla; 2 tb Wheat germ; 1 Egg; 1/2 c Raisins; chopped 1 c Wheat flake cereal; 1/2 ts Baking soda; 1/2 c A-p flour; 1 tb Water; Mix ingredients in bowl. Last adding the soda disolved in water. Drop by teaspoon on ungreased cookie sheet. Bake in 350 F. oven for 8 to 12 minutes. From ADA Family Cookbook vol. II. Exchanges per one cookie: 1/2 bread, 1/2 fat Calorie 63, cho 7, pro 1, fat 4,Na 45, K 42 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Applesauce Nut Bread Categories: Diabetic, Desserts, Fruits Yield: 16 servings 1/3 c Margarine; room temp; 1 tb Baking powder; 3 tb Sugar; 1 ts Baking soda; 3 lg Egg white; room temp 1/2 ts Salt; 1 c Flour; 1 c Unsweetened applesauce; 2/3 c Graham flour; 3 tb Liquid Sugar substitute; 1 ts Pumpkin pie spice; 1/2 c Nuts; chopped Cream margarine and sugar together until light and fluffy. Add egg whites to creamed mixture and beat at medium speed for 1/2 minute. Stir together flours, spices, baking powder, baking soda and salt until well blended. Add applesauce, sweetener, and nuts, along with flour mixture, to creamed mixture. Mix at medium speed only until the flour is moistened. Do not overbeat. Spread evenly in a 9x5x3 inch loaf pan that has been greased with margarine. Bake at 375 F for 45 minutes, or until a cake tester comes out clean form the center and the bread pulls away from the sides of the pan.Cool 10 minutes in the pan, and turn out onto a wire rack to cool to room temperature. Cut into 16 equal slices. serve 1 slice per serving. From *Prodigy's Food and Wine-Healthy Eating Bulletin Board, from Bridget Benjamin ~PHFC09A. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Banana Pudding Splits Categories: Diabetic, Desserts, Fruits Yield: 4 servings 1 c Plain low-fat yogurt 1/2 oz Pistachios,coarsely chopped 1 pk Choc. pudding mix,low-fat(4) 1/4 c Thawed dairy whipped topping 2 Medium bananas, peeled 4 Bing cherries, fresh* 1/2 ts Lemon juice * If bing cherries are not available, use 4 marachio cherries. 1.In blender,process yogurt on high speed for 30 seconds, add pudding mix and process 1 minute, scraping down sides of container as necessary. 2.Cut each banana into 6 diagonal slices and sprinkle with lemon juice. 3.Arrange 2 banana quarters into each of 4 goblets or dessert dishes, top with 1/4 pudding mixture. Sprinkle each portion with 1/4 of the pishachios, then top each with 1 tablespoon whipped topping and 1 cherry. from *Prodigy's Food and Wine-Healthy Eating Bulletin Board, from Bridget Benjamin - PHFC09A. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peach Crisp Categories: Diabetic, Fruits, Desserts Yield: 6 servings 4 Ripe peaches,peel+slice 1/4" 2 tb Reduced calorie margarine 3 tb Flour 2 ts Reduced calorie margarine 2 1/4 oz Quick-cooking oats,uncooked 3 tb Firmly packed brown sugar OR 1 ts Cinnamon 9 ts Swwetener 1/2 ts Nutmeg Preheat oven to 350 F. Toss peaches with 1 tablespoon of the flour and place in a 6x11" baking pan that has been sprayed with a nonstick cooking spray. In a small bowl, combine remaining ingredeints. M,ix well until mixture is crumbly. Sprinkle evenly over peaches. Bake 30-35 minutes, until crisp. serve warm or cold. From *Prodigy's Food and Wine-Healthy Eating Bulletin Board, from Broidget Benjamin - PHFC09A. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Jam Categories: Diabetic, Fruits, Desserts, Info/help, Jam/jelly Yield: 1 servings -Don Nassen-RNGG84A 2 1/2 tb Lemon juice 4 c Strawberries, halved 1/4 ts Grated lemon rind 1/2 c Concentrated white grape 1 1/2 tb Unflavored gelatin (1-1/2 -juice (simmered down from -envelops) -1-1/2 cups) Place berries juices and lemon rind in saucepan. mash berries slightly to release juice. heat to boiling. Sprinkle with unflavored geltatin. Remove from heat, skim and pack into hot jars with hot lids. coool to room temperature before freezing. Because this is stored in the freezer, you may use any airtight, leakproof freezer container for sotrage, even plastic containers. Tastes better if allowed to sit for a week. freezes beautifully for up to 6 months. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic-Fine-Crumb Pie Shell Categories: Diabetic, Pies, Desserts Yield: 8 servings 1 1/4 c Fine crumbs(graham cracker, 1 tb Water 1 1/2 c -or Dry cereal,zwieback,etc 1 Spices (optional) 3 tb Margarine (melted) 1 Sugar replacement (optional) Combine crumbs with melted margarine and water; add spices and sugar replacement, if desired. Spread dough evenly in 8-10 inch pie pan, pressing firmly onto sides and bottom. Either chill until set, or bake at 325F for 8-10 minutes. 1 serving w/ graham cracker = 1 bread, 1 fat, calories: 85 1 serving w/ dry cereal = 1/2 bread, 1 fat calories: 64 1 serving w/ zwieback = 1/2 bread, 1 fat calories: 70 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Homemade Ice Cream Diabetic Categories: Diabetic, Main dish, Desserts Yield: 8 servings 13 oz Evaporated milk 1 tb Vanilla extract 2 tb Sugar replacement 3 Eggs(well beaten) 1 1/2 c Whole milk Combine evaporated milk and sugar replacement. Beat well until sugar is dissolved. Add whole milk and vanilla extract; beat well. Add eggs; beat eggs into milk mixture vigorously. Pour into ice cream maker. Freeze according to manufacturer's directions. 1 serving = 1/2 milk, 1/2 lean meat Calories = 122 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Meringue Pie Categories: Diabetic, Desserts, Pies Yield: 6 servings 1 1/2 c Water 1/3 c Lemon juice 4 pk Equal (or 1T sweetener) 4 Egg whites (meringue) 4 1/2 ts Cornstarch 4 pk Equal (meringue) 2 Eggs 1 1/2 ts Cream of tartar (meringue) Cook all ingredients in double boiler until thickened. Pour into pie shell. Top with meringue which has been beaten stiff. Bake 450F for 15 minutes or until golden brown. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Light and Luscious Orange Bars Categories: Diabetic, Desserts, Cooky/bars Yield: 12 servings -FHMN87A 1/2 c Nonfat dry milk powder 1 ts Unflavored gelatin 1/2 c Cold water 1/4 c Frozen concentrated Orange J 1 tb Lemonjuice 2 tb Sugar 24 Graham crackers 1/2 ts Vanilla Chill a small mixing bowl and beaters. In the top section of a double boiler, soften gelatin in the melted concentrated Orange Juice. Place over hot water,and stir until the gelatin is completely dissolved. Remove from heat and stir in the sugar and vanilla. Using cold beaters, beat dry milk and water until soft peaks form. Add the lemon juice and beat until stiff. Fold in orange juice mixture. Spread on 12 Graham crackers. Top with the remaining crackers. Wrap individually; freeze until firm about 2 hours. From the ADA FAmily Cookbook vol.II. Exchanges per sandwich: 1/2 non fat milk, 1 fruit Cal 89, cho 17, pro 3, fat 1, Na 121, K 181, 1/2 teaspoon sugar (8 cal) per serving MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vanilla Ice Cream Categories: Diabetic, Desserts Yield: 8 servings -Robert Rogers-MWFM54A 1 1/2 c Whole milk 13 oz Evaporated milk 1 tb Vanilla 2 tb Sugar replacement 3 Eggs Combine evaporated milk and sugar replacement. Beat well until sugar is dissolved. Add whole milk and vanilla extract; beat well. Add eggs; beat eggs into milk mixture vigorously. pour into ice cream maker. Freeze according to manufacturer's directions. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Family Favorite Cake Categories: Diabetic, Desserts, Cakes Yield: 1 servings 3/4 c Diet margarine 1/2 ts Salt 1 1/2 c Non-nutritive sweetener, 3 c Flour -Sugar Twin is best for 1 c Skim milk -this 1 ts Almond extract 4 ts Baking powder 3/4 c Egg whites(4-5) Preheat oven to 375 F. Cream margarine and sweetener. Sift baking powder, salt, flour, then add alternately with skim milk to creamed mixture. Add almond extract, and beat egg whites until stiff peaks form, and fold in. Pour into 2 well-greased 9" layer pans. Bake about 30 minutes. Cool a few minutes, then remove from pans and cool further on wire racks. Top with Creamy Frosting. Makes 1 two layer cake. From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot Cake-Diabetic Categories: Diabetic, Vegetables, Cakes, Desserts Yield: 1 servings 1/2 c Grated carrot 1 ts Ground cloves 1 1/4 c Chopped dates 1 ts Nutmeg 1 c Raisins 2 c Whole wheat flour 1 1/3 c Water 1 ts Baking powder 1/4 c Applesauce,unsweetned 1 ts Baking soda 1 ts Cinnamon Preheat oven to 350 F. Place the carrots, dates, raisins, water, applesauce, cinnamon, cloves and nutmeg in a saucepan, bring to boil, reduce the heat, and simmer for 5 minutes. Cool. Stir the dry ingredients together. Combine the wqet and dry mixtures and stir until well blended. spoon the batter into an 8x8" nonstick cake pan and bake for 45 to 50 minutes. VARIATION: You may add 1/2 cup chopped nuts to the wet ingredeints before combining with the dry. Makes 1 cake. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Devil's Food Cake Categories: Diabetic, Desserts, Cakes Yield: 18 sweet ones 1/2 c Cocoa; 1/3 c Sugar;(or substitute) 1/2 c Boiling water; 3/4 c Liquid egg substitute;(room 2 c Cake flour; -temperature) 1/2 ts Baking soda; 1 ts Vanilla; 1 1/2 ts Baking powder; 1/2 c Margarine; room 1/8 ts Salt; -temperature Stir together cocoa and boiling water until smooth. Set aside to cool to room temp. Place flour, baking soda, baking powder, salt and sugar in mixer bowl and mix at low speed about 1 minute to blend. Add egg substitute, sweetener, and vanilla to cocoa mixture and mix well. Add margarine to dry ingredients along with cocoa mixture and mix well at medium speed about 1 minute. Pour into 9" square or 9x13 cake pan that has been greased with margarine. Bake at 350 F for about 30 minutes, or until a cake tester comes out clean and cake pulls away from the sides of the pan. Cool in the pan and cut 6x3 to yield 18 pieces. Serve cold with a tablespoon of Whipped Topping or warm with some Chocolate Sauce. Allow 1 piece per serving: Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 119; CHO: 16; PRO: 2gm; FAT: 6gm; Source: The New Diabetic Cookbook by Mabel Cavaiani; Brought by to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fresh Apple Muffins- Categories: Diabetic, Cakes, Breads/bm Yield: 12 servings 2 tb Soft margarine 1/4 ts Salt 2 tb Sugar replacement 2 ts Baking powder Egg (beaten) 6 tb Skim milk 1 1/4 c Flour Apple (peeled and chopped) Cream margarine and sugar replacement; add egg. Stir in remaining ingredients. Spoon into greased muffin tins, filling no more than two-thirds full. Bake at 400F for 25 minutes, or until done. For those who like spices, you may add cinnamon, nutmeg, ginger, cloves to the mix - just a dash of each. yield : 12 muffins 1 muffin = 1 bread calories = 72 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cherry Pie Categories: Diabetic, Fruits, Pies Yield: 1 servings MMMMM----------------------------PIE--------------------------------- 1 Prebaked single pie crust: 1 tb Cornstarch; 16 oz (2 cans)red cherries; 1/4 ts Almond flavoring; -unsweetened Sugar Substitute equal to 1 c Liquid from the chesies; -1 cup sugar Pie: Drain cherries well, reserving 1 cup liquid. Set cherries aside and combine 1 cup liquid and cornstarch. Cook and stir over moderate heat until thickened and transparent and the starchy taste is gone. Remove from heat and add sugar substitute, almond flavoring and cherries. Taste and add more sweetner, if desired. Cool to room temperature. Spread filling evenly in crust. Let set at least 15 minutes. Cut into 8 equal portions and serve 1 portion per serving. Garnish each serving of pie with 1 or 2 tablespoons of Whipped Topping, if desired. Food Exchange per serving: 1 BREAD EXCHANGE + 1/2 FRUIT EXCHANGE + 1 FAT EXCHANGE; CAL: 177; CHO: 25gm; PRO: 3gm; FAT: 8gm; LOW-SODIUM DIETS: Use salt-free pie crust. Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D. Brought to you and yours via Nancy O'Brion via her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Washington's Cherry Pie Categories: Diabetic, Fruits, Pies Yield: 8 servings 9" unbaked pie shell 2 x Egg yolks 2 c Unsweetened cherries 1/4 c Evaporated milk 1/4 c Soft margarine 1/2 ts Vanilla extract 1 tb Flour 2 x Egg whites 1/2 c Sugar replacement 2 ts Granulated sugar replacement Drain cherries; pout into unbaked pie shell. Cream margarine, flour, and sugar replacement. Add egg yolks and beat until smooth. Add evaporated milk and vanilla extract. Pour over cherries. Bake at 450F for 10 minutes. Reduce heat. Bake at 350F for 30 minutes. Whip egg whites until soft peaks form. Add granulated sugar replacement; whip until thick and stiff. Top pie filling with meringue, carefully sealing edges. Bake at 350F for 12-15 minutes, or until delicately brown. 1 serving (1/8 of pie) = 1 fruit, 1 fat, plus pie shell exchange calories = 88 plus pie shell calories MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Balls Categories: Diabetic, Cooky/bars, Chocolate Yield: 20 servings 1/2 c Margarine,room temp 3 tb Cocoa 2 tb Sugar 1/2 ts Salt 1/3 c Liquid sugar substitute 1/4 c Chopped nuts 1 1/4 c Flour 2 tb Raisins Sprinkle sweet granuated sugar substitute, as necessary. Cream together margarine and sugar until light and fluffy. Add vanilla and sugar substitute to creamed mixture. Beat at medium speed for 1/2 minute. Stir together flour, cocoa and salt to blend. Add to creamed mixture and mix at low speed about 1 minute or until blended. Add nuts and raisins to dough. Mix lightly. Shape into balls using 1 tablespoonful of dough per ball. Place balls on a cookie sheet that has been lined with alumiun foil or sprayed with PAN spray. Bake at 325 F for 20-25 minutes or until slightly firm. Remove form oven and cool slightly. Roll lukewarm balls in Sprinkle Swet. Cool to room temperature and serve two balls per serving. Variation: Chocolate Mint Balls: Add 1/2 teaspoon peppermint flavoring along with 1 teaspoon vanilla instead to the 2 teaspoons vanilla. Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 178; CHO: 16gm; PRO: 2gm; FAT: 11gm; LOW-SODIUM DIET: Omit salt. Use salt-free margarine and unsalted nuts. Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought you and yours via Nancy O'Brion and Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Chip Cookies Categories: Chocolate, Diabetic, Cooky/bars Yield: 24 servings 1 c Margarine at room temp. 2 c Flour 1/4 c Sugar 1 ts Baking soda 3/4 c Brown sugar twin sugar subst 1/4 ts Salt 3 Large egg white, room temp 1/4 c Water, room temp 1 tb Vanilla 1/2 c Mini semisweet cho. chips Cream together margarine, sugar and sugar substitute at medium speed until light and fluffy. add egg white and vanilla to creamed mixture and beat at medium speed for 1 minute. Stir together flour,, soda and salt to blend well. Add 1/4 cup water to creamed mixture along with the flour mixture and mix at medium speed for 1 minute or until smooth.Add chocolate chips to dough and mix lightly. drop by tablespoonsful onto cookie sheets that have been lined with alumium foil or sparyed with PAM spray. Press down lightly with fingers dipped in cold water to form a circle about 2" across. Bake at 375 F for about 12 minutes or until browned.(the cookies won't be crisp unless they are browned) Remove cookies for hot cookie sheets to wire racks to cool to room temperate. Allow 2 cookies per serving. Variation: Chocolate Chip Bars: Instead of dropping dough onto cookie sheets, spread dough evenly in a jelly rool pan that has been sprayed or greased with margarine. Bake at 375 F for 20-25 minutes, or until lightly browned and the bars pull away from the sides of the pan.Cool to room temperature and cut to yield 36 bars. serve 2 bars per serving. Food Exchange per serving: 1 BREAD EXCHANGE + 2 FAT EXCHANGE (EXCHANGES REMAIN THE SAME FOR THE VARIATION OF THE BASIC RECIPE); CAL: 180; CHO: 18gm; PRO: 3gm; FAT: 12gm; LOW-SODIUM DIET: Omit salt. Use salt-free margarine. Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mocha Cookies Categories: Diabetic, Cooky/bars, Desserts Yield: 18 servings 1/2 c Margarine, room temperature 2 ts Instant coffee 2 tb Sugar 1 ts Baking powder 2 ts Vanilla 1/4 c Raisins 1/3 c Liquid sugar substitute 1/4 c Chopped nuts 1 1/4 c Flour 2 Large egg whites, room temp 3 tb Cocoa Cream together margarine and sugar until light and fluffy. add vanilla and sugar substitute to creamed mixture and mix lightly. Stir together flour, cocoa, coffee and baking powder to blend. Add to creamed mixture and mix at meidum speed 1-2 minutes or until blended. add raisins and nuts to dough and mix lightly, Add egg whites to dough and mix until egg white are adsorbed into the dough. Drop dough by tablespoonsful onto a cookie sheet that has been lines with alumium foil or sprayed with PAM. Using your fingers dipping in cold water, shape dough into round cookies about 1/4" thick. Spread the dough carefully because the finsihed cookie will be the shpae of the dough agter it is baked. Bake at 375 F for about 12 minutes, or until the dough springs bnack when touched. Transfer from the hot cookie sheet onto a wire rack and cool to room temeprature. Serve one cookie per serving. Food Exchange per serving: 1/2 BREAD EXCHAGNE + 1 FAT EXCHANGE; CAL: 104; CHO: 10gm; PRO: 2gm; FAT: 6gm; LOW-SODIUM DIETS: Use salt-free margarine, low-sodium baking powder, and unsalted nuts. Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D. Brought to you and yours via Nancy O'Brion MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Almond Macaroons Categories: Diabetic, Cooky/bars Yield: 50 servings 1 Egg white 1 ts Almond extract 1/4 c Sugar (sweetners do not work 1/4 c Wheat germ Preheat oven to 325 F. In a deep bowl, beat egg whites on low speed of an electric mixer until frothy. Beat on high speed until stiff. Gradually beat in sugar and then almond extract.Fold in wheat germ. drop mixture by 1/2 teaspoonsful onto a cookie sheet that had been sprayed with a nonstick cooking spray and dusted lightly with flour. Put the cookies in the oven and immediately reduce the temperature to 200 F. bake 1 hour. Turn off heat, and leave cookies in oven to cool. Makes 10 servings, 5 cookies each. From *Prodigy's Food and Wine-Healthy Eating Bulletin Board, from Bridget Benjamin - PHFC09A. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Popovers Categories: Diabetic, Pies, Breads/bm Yield: 18 servings 1 c Flour 2 Eggs 1/2 ts Salt 1 c Skim milk Sift flour and salt together; set aside. Beat eggs and skim milk; add to flour. Beat until smooth and creamy. Pour into heated greased muffin tins, filling half full or less. Bake at 375F for 50 minutes, or until popovers are golden brown and sound hollow. DO NOT OPEN OVEN FOR FIRST 40 MINUTES. 1 serving = 1/2 bread, 1/8 meat calories = 44 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Syrup for Hot or Cold Chocolate Drink Categories: Diabetic, Beverages Yield: 12 servings 1/2 c Unsweetened Cocoa -sugar Artificial Sweetener to 1/2 c Hot water -equal 1/2 c plus 2 1/2 tb 2 ts Vanilla In saucepan, combine cocoa, artificial sweetener, sugar, and water. Mix well. Cook over med. heat stirring constantly until mixture comes to boiling point. Stir in vanilla. Store syrup in jar in refrigerator. Add 1-2 tb or less if desired to skim milk allowance to make hot or cold chocolate. This cannot be used as a topping since it has a bitter taste before being mixed w/ milk. Yield: 12 servings Serving size: 2 tb Per serving: Cal 17 Fat: 5 gm Pro 1 gm Na : 262 mg CHO 2 gms EXCHANGES: FREE MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peppermint Cake Categories: Diabetic, Cakes, Desserts Yield: 24 sweet ones 2 c Cake flour; sifted 2 oz Baking chocolate; melted 1 ts Baking soda; 1/2 ts Peppermint oil; 1/3 c Vegetable shorting; softened 2 ts Vanilla extract; 1/4 c Granulated sugar replacement 1/2 c Unflavored milk; 1 Egg; 1/4 c Skim milk Sift flour, baking soda and salt together. Cream shortening and sugar replacement unitl light and fluffy. Add egg and beat well. Add chocolate, peppermint oil and vanilla and blend thoroughly. Beat in yogurt. Add flour mixture and milk alternately in small amounts. Beat well after each addition. Pour batter into two well-greased 9-in. pans or one 9" X 13" pan. Bake at 350 degrees for 30 to 40 minutes or until cake tests done. Food Exchange per serving: 1/2 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 82; Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cocoa Rice Pudding Categories: Diabetic, Desserts, Rice Yield: 8 sweet ones 1 1/2 c Cooked rice; 2 Eggs; separated 1/4 c Cocoa; 1/8 ts Salt; 3 tb Granulated sugar replacement 1/4 ts Cream of tartar; 1 ts Vanilla extract; Combine cooked rice, cocoa, sugar replacement, vanilla and egg yolks in mixing bowl. Stir to blend completely. Beat egg whites with salt and cream of tartar into stiff peaks. Gently fold eggs whites into cocoa mixture. Pour into a greased 1-qt. baking dish. Bake at 350 degrees for 15 or 20 minutes or until pudding is set. Food Exchanges per serving: 2/3 BREAD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 67 Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Braised Steak and Green Pepper Categories: Diabetic, Meats, Main dish, Vegetables Yield: 6 servings 1 1/2 lb Lean steak, cut 1/4" strips 1 c Canned tomatoes with juice 2 tb All purpose flour 1 md Onion, sliced 1/2 ts Salt 1 Clove garlic, finely chopped 1/4 ts Freshly ground pepper Or 1/2 tsp garlic powder 1 tb Vegetable oil 1 lg Green pepper, cut in strips 1 3/4 c Beef broth 1 1/2 ts Worcestershire sauce Chunks of zucchini may be used instead of green pepper. Coat strips of round steak with flour mixed with salt and pepper. Heat oil in a large frypan. Brown meat on all sides, drain off any fat. Add broth, tomato juice (reserving the tomato pieces for later), onion and garlic to the meat. Cover and simmer about 1 hour until meat is tender. Add tomato pieces, green pepper strips and Worcestershire sauce. Stir-cook 4 to 5 minutes longer. Good served with rice. Tested by Alice Rodier March 94. 1/6 recipe = 215 calories, 3 protein, 1/2 fruit, 1/2 fat choice 6 grams carbohydrate, 23 grams protein, 11 grams fat. Choice Cooking, Canadian Diabetes Assoc. 1986 Shared by Elizabeth Rodier March 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Almost Pasta Primavera Categories: Diabetic, Vegetables, Cheese, Main dish Yield: 6 servings MMMMM------------------------INGREDIENTS:----------------------------- 3 1/2 lb Spaghetti squash; 1 medium 1 tb Skim milk; 1 c Broccoli flowerets; fresh 1/2 c Part skim ricotta cheese; 1 c Zucchini; small, sliced 1 tb Parmesan cheese; 1 c Mushrooms; fresh, sliced 1/2 ts Imitation butter flavoring; 1 c Carrot; sliced 1/4 ts Salt; 1 Clove garlic; small, crushed 1/2 ts Italian seasoning; 3/4 ts Reduced calorie margarine, 1/8 ts Coarsely ground pepper; -melted Wash squash; cut in half lengthwise and discard seeds. Place squash, cut side down, in a Dutch oven; add 2 inches water. Bring water to a boil, cover and cook 20 minutes or until squash is tender. Drain squash and cool. Using a fork remove spaghetti-like strands. Measure 3 cups of strands; set aside. Remove remaining strands for other use. Steam vegetables 5 to 7 minutes or until crisp-tender; drain well. Combine squash strands and vegetables, tossing gently. Cover to keep warm; set aside. Saute garlic in margarine in a small saucepan; remove from heat. Add milk, cheese, buter flavoring, and seasonings to saucepan. Cook over low heat, stirring constantly, until mixture is hot (do not boil). Spoon cheese mixture over vegetable mixture, tossing gently. Food Exchanges per serving: 1 food exchange + some free vegetables, 1/2 high-fat meat + 1/2 fat exchanges.... {I found this on the cooking echo, it sounded sooo good! It may be worth trying out as soon as I can convience "Bert" that squash is good for you and yours.;-) which is the reason why I put it in my diabetic recipes file} Yields 6 servings (about 77 calories, 4.5 grams protein, 2.5 grams fat, 10.3 grams carbohydrate, 7 milligrams cholesterol, 171 milligrams sodium, and 331 milligrams potassium per serving). Source: "Southern Living: 1986 Annual Recipes" Oxmoor House, 1986. Shared by: June Hoffman, 7/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: California Sunshine Bread Categories: Diabetic, Breads/bm Yield: 1 1/4lb loaf 1/4 c Lukewarm water; 2 1/2 c All-purpose flour; unsifted (110-115 degrees) 1 ts Salt; 3 tb Sugar; (needed for yeast 3 tb Margarine; melted -action) 1 tb Orange rind; finely grated 1 pk Instant active dry yeast; 1 ts Lemon rind; finely grated 2/3 c Orange juice; fresh (warmed 2 ts Vegetable oil;(to oil pans) -to room temperature) Combine lukewarn water, sugar, and dry yeast in a large bowl, stirring until completely dissolved. Add warm oranged juice and beat until well blended. Add 1 cup of the flour gradually, beating gently smooth. Cover bowl and set in a warm place until bubbly and light (30-40 minutes). Add salt, margarine, and grated orange and lemon rinds; beat gently to mix. Stir in remainng flour gradually, mixing well. Trun onto a lightly floured board and knead until smooth and elastic (about 10 minutes). Place in a large, oiled bowl, turning dough around to to coat all over. Cover bowl; place in warm place until dough has doubled in size (1 -2 hours). Punch dough down in several places. Knead on board for 5 minutes. Shape into a loaf and place in an oiled 8 1/2" X 4 1/2" X 2 1/2" loaf pan. Cover and let rise in a warm place about 1 hour. Preheat oven to 375 degrees. When bread has risen, bake 35-45 minutes. When done, remove bread from pan and cook on wire rack. Food Exchange per serving: 1 STARCH EXCHANGE PER SLICE(1 oz slice) Low-sodium diets: Omit salt. Substitute salted margarine. Source: The Art of Cooking for the Daibetic by Mary Abbott Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Halibut Creole(Cod May Be Used Instead) Categories: Diabetic, Fish, Main dish Yield: 1 serving 1 1/4 lb 2 lbs Halibut Steaks; 1/2 c Green pepper; finely chopped Salt 1/2 c Onion; finely chopped Freshly ground pepper 6 tb Butter; (yah. right.) 3 lg Tomatoes; peeled, seeded 3 tb Lemon juice -and chopped 1/8 ts Tabasco (For a six oz (raw) steak, I used 2 small Tomatoes, kept the green pepper and onion the same, threw in a chopped jalopena pepper, replaced the 6 tbsp of butter with 1 tsp margarine, and used about a tsp of Tabasco). Preheat the oven to 400F. Butter a shallow baking dish large enough to hold the fish in one layer, and place the fish in it. Season with salt and pepper to tasted and spread the tomatoes, green pepper, and onion over the top. Melt the butter with the lemon juice and Tabasco and drizzle it over the fish and vegetables. Bake about 25 minutes, basting with pan juices every 10 minutes. (My way, without the butter, with a 4 oz (cooked) portion of the fish, and about two-thirds of the vegetables, I counted it as 4 protein choices and 1 Fruit/Vegetable choice). Source: Bruce Anderson to Steve Bukowski; Diabetic Echo Reformatted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Dick Miale Pizza Categories: Diabetic, Pasta, Pies, Vegetables, Cheese Yield: 4 sweet ones 3 c Unbleached white flour; 2 c Water 2 c Cracked wheat flour; 1 ts Salt; 2 pk Yeast; Most rustic types of bread consist of just flour, yeast, water and salt. I usually vary mine using a cracked wheat and also semolina flour. It seems to give the bread character. When I was under a Neurosurgeon, we were talking about sugars in the American diet and he said in Iran, the bread was made with out any sugars. I don't use a bread machine either. I bake mine on unglazeed quarry tiles and throw ice cubes in the bottom when I put the bread in. Gives it a nice rustic flavor and appearance. Sunday I made Pizza using 3 cups unbleached white flour and 2 cups cracked wheat flour along with 2 pks yeast, 2 cup water and 1 tsp salt. (no fats-no sugar) Put veggies on the top, using fresh tomatoes. It made to large rounds. Again the only fat was the pam on the bottom and Pam on the top plus 1 Tbs. grating cheese for both pizzas. Worked out to be about 1/2 veggie and 2 bread for 2 slices. Tasted a heck of a lot better than some of the commercial pizzas. Source: Dick Miale to Elizabeth Rodier via Diabetes Echo Brought to you and your via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hearty Oatmeal Bread Categories: Diabetic, Breads/bm Yield: 32 servings 5 1/4 c All purpose flour 2 Envelopes active dry yeast 1/2 c Flour (use as needed) OR 1 ts Salt 2 tb Active dry yeast 2 1/4 c Milk 2 c Quick cooking oats 1/4 c Margarine or butter 1 tb Caraway seeds 1/4 c Sugar The number of slices used to calculate the recipe was not given or checked. Guessed about 16 half-inch slices per loaf to make 32 servings. Stir together 2 cups of flour and the salt in a large bowl. Heat the milk, margarine and sugar together over low heat until the margarine is soft. Add the liquid to the flour. Beat for 2 minutes on the medium speed of an electric mixer or 300 strokes by hand. Combine 1 cup of flour and the yeast. Add to the batter. Beat for 2 minutes on medium speed or 300 strokes by hand. Stir in the oats and caraway with a wooden spoon. Stir in enough additional flour to make a stiff dough. Turn out onto a floured board. Knead until smooth, 8 to 10 minutes. Place in a greased large bowl. Brush the top with vegetable oil. Cover with a damp kitchen towel and let rise in a warm place until double in size, about 1 hour. Punch the dough down. Divide it in half and shape to form two loaves. Place in two greased 8 1/2 " x 4 1/2 " loaf pans. Brush with melted margarine or butter. Cover and let rise until nearly double in size, about 1 hour. When almost doubled, preheat the oven to 375 F. Bake for about 40 minutes or until brown. Cool before slicing. Makes 2 loaves. 1 slice = 78 calories, 1 starch exchange 2 grams protein, 16 grams carbohydrate, 1 gram fat, 181 mg sodium Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared by Elizabeth Rodier March 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spaghetti Squash Casserole Categories: Diabetic, Casseroles, Vegetables, Cheese, Main dish Yield: 4 sweet ones 3 1/2 lb Spaghetti squash; 1 medium* 2 c Garlic; minced -=OR=- 1 t Salt; 1 1/2 lb Spaghetti squash; 1 small Fresh ground black pepper; -should = about 1 vegetable 1/2 c Mozzarella cheese; shredded -for the diabeitic 1/4 c Parmesan cheese; grated 4 Ripe tomatoes; 1/4 c Scallions; chopped 3 T Olive oil; Grated parmesan for garnish; * In the two Diabetic spaghetti squash recipes that I found, the spaghetti squash ingredient was about 1 1/2 for 4 serving or sweet ones. -=NO=- 1.Prick the squash in 3 or 4 places with the tines of a fork. Place it on a microwave-safe plate, cover loosely with microwave-safe plastic wrap, and cook at full power (650-700 watts) for 9 minutes. Turn the squash over, and cook another 9 minutes. Then let it stand, still covered, for 5 minutes. 2. Using a sharp knife, cut a small X in the bottom of each tomato. Arrange the tomatoes on a microwave-safe plate and cover with a damp paper towel. Cook at full power for 4 minutes. 3. Let the tomatoes stand for 1 minute. Then peel, core and coarsely chop. Pour off the excess liquid. 4. Place 1 T of the olive oil on a small microwave-safe plate and cook at full power for 2 minutes. Then stir in garlic and cook until it is crisp, 3-4 minutes. 5. Halve the squash and scrape out the seeds. Using a fork, scoop out the pulp and transfer the spaghetti-like strands to a 2-1/2 quart microwave-safe casserole. Add the tomatoes, garlic and oil, salt, pepper and remaining 2 T olive oil; toss well. Top with the mozzarella, parmesan and scallions. 6. Cook at full power until heated through, 4 minutes. Serve with additional parmesan on the side. Food exchanges per serving should be about 1 1/2 vegetable exchange + 1/2 high-fat meat exchange + 1 fat exchange The New Basics Cookbook by Julee Rosso & Sheila Lukins, copyright 1989 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Scottish Scones Categories: Diabetic, Quickbreads, Breads/bm Yield: 16 sweet ones 1 c Unbleached a-p flour;* 4 tb Whipped butter; -*a-p=all-purpose flour -(not me!! not on your life) 1 c Whole-wheat flour; 1 c Buttermilk; 1 ts Baking powder; 1/2 c Golden raisins; 1/2 ts Salt; Preheat oven to 400 degrees. Coat a baking sheet with non-stick cooking spray. In a medium-size bowl, sift dry ingredients together. Add butter, mixing into flour with your fingers. Add buttermilk and knead to a soft dough. Knead in raisins. On a floured board, roll out dough to 1/2" thick. Cut in 16 rounds. Place on a baking sheet and bake 15 to 20 minutes, until golden. Makes 16 scones. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE; CAL: 97; CHO:7mg; CAR: 3g; SOD: 3g; FAT: 3g;(If I gave the break down of the fat, I would be to pooped to pop) Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and your via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Norwegian Nut Bread Categories: Diabetic, Fruits, Nuts/grains, Breads/bm Yield: 2 sm lovaves 1 c Unbleached all-purpose flour 1 c Whole wheat-flour; unsifted -sifted 1 c Raisins; 1 ts Baking soda; 1 tb Grated orange zest; 1 ts Salt; 1 Egg; beaten 1/2 c Almonds,fiberts & sunflower; 1 c Buttermilk; -Seeds (chopped) 2 tb Walnut oil; 1/4 c Non-fat dry milk powder; Preheat oven to 375 degrees. Coat empty 16-oz cans with non-stick cooking spray. IN a medium-size bowl, combine flour, baking soda, salt, nuts, dry milk, whole-wheat flour, raisins and orange zest. In a small bowl, combine egg, buttermilk, and walnut oil; add to flour mixture and blend well. Spoon batter into cans and bake 50 minutes or until golden. Loosen bread from cans with small spatula and cool on rack. Makes 2 small loaves, about 6 slices each. Food Exchange per serving: 1 1/2 STARCH/BREAD EXCHANGES + 1/2 FAT EXCHANGES; CAL: 151; CHO: 24g; CAR: 23g; PRO: 5g; SOD: 254mg; FAT: 5g; Source: Light & Easy Diabetic Cuisine by Betty Marks. Brought to you and your via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chili-Cheese Corn Bread Categories: Diabetic, Cheese, Quickbreads, Breads/bm, Chili Yield: 12 sweet ones 1 c + 2 tb yellow cornmeal; 1 Egg + 1 egg white; lightly 2 ts Baking powder; -beaten 1/2 ts Baking soda; 1/4 c Sharp chedder cheese; 1/2 ts Salt; 2 tb Mild green chili;* chopped 1/4 c Whole wheat flour; -or to taste 1 1/4 c Buttermilk; *In New Mexico...it's spelled chile.. Preheat oven to 450 degrees. Coat an 8" square baking pan with now stick cooking spray and dust with 2 tablespoon of cornmeal. Sift into a large bowl the remaining cornmeal, baking powder, baking soda, salt and flour. In another bowl combine buttermilk, eggs, cheese and chili or chile, then stir into the dry ingredients. Pour batter into the prepared baking pan and place in upper third of oven. Bake 10 minutes or until dough is firm in center. Makes 12 (2") pieces. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE CHO: 28mg; CAR: 28mg; 4g; PRO: 4g; 253mg; FAT: 2g; Source: Light & Easy Diabetic Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Focaccia---Four Ways Categories: Diabetic, Quickbreads, Breads/bm Yield: 6 sweet ones MMMMM---------------------------DOUGH-------------------------------- 1 lb Frozen white bread dough; 1 tb Olive oil; -thawed Choice of topping; Olive oil cooking spray; MMMMM------------------SAGE AND ONION TOPPING;----------------------- 1 md Size onion; thinly sliced 1 ts Sage; crushed dried; 1 tb Sage; chopped fresh 1/4 ts Coarse salt; ->OR<- MMMMM-----------------ROSEMAY AND RAISIN TOPPING---------------------- 1/3 c Golden raisins; plumped in 1 tb Rosemary; chopped fresh 1/4 c Fresh orange juice; for 30 ->OR<- -minutes 1 ts Rosemary; crushed dried MMMMM-----------------------TOMATO TOPPING---------------------------- 1 Fresh plum tomato; about 1/4 -drained and chopped -1/4 lb sliced crosswise 1 tb Fresh oregano; -into paper-thin slices ->OR<- 1 oz Sun-dried tomatoes; (packed 1 ts Oregano; crushed dried -dry), plumped in 1/3 cup of 1/4 ts Coarse salt; -hot water for 5 minutes MMMMM--------------------SOUTHWESTERN TOPPING------------------------- 4 cl Garlic; slivered 1/4 c Dry-roasted sunflower seeds; 1/4 c Cilantro(fresh coriander) This version of the popular Italian flatbread gets a head start from thawed frozen bread dough. It takes 25 minutes to prepare and bakes in 8 minutes. Cut dough into 6 equal pieces. On a lightly floured board, roll each piece into 5-to-6 inch circle. Lightly spray three 12 by 15 inch baking sheet with cooking spray. Place 2 circles of dough far apart on each sheet. Brush circles with olive oil. Sprinkle with topping. Lightly cover with plastic wrap and let stand in a warm place until dough rises and appears puffy, about 20 minutes. Preheat oven to 475 degrees. Bake until puffed and golden. 8 to 10 minutes. Serve warm. Best eaten same day; freeze for longer storage. Food Exchange per serving: SAGE AND ONION TOPPING: 1 STARCH/BREAD EXCHAGNE; CAL: 106; PRO: 4g; CAR: 19g; FAT: 2g; CHO: Omg; SOD: 252mg; ROSEMARY AND RAISIN TOPPING: 1 1/2 STARCH/BREAD EXCHANGE; CAL: 116; PRO: 4g; CAR: 22g; FAT: 2g; CHO: 0mg; SOD: 208mg; TOMATO TOPPING: 1 1/2 BREAD/STARCH EXCHANGES; CAL: 110; PRO: 4g; CAR: 21g; FAT: 2g; CHO: 0mg; SOD: 256; SOUTHWESTERN TOPPING: 1 BREAD/STARCH EXCHANGE; CAL: 120, PRO: 5g; CAR: 19g:; FAT: 3g; CHO: 0mg; SOD: 202mg; Source: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin and Frances Tower Giedet. Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pineapple Carrot Coffee Ring Categories: Diabetic, Desserts, Breads/bm Yield: 16 servings 1 Pk active dry yeast (1tbsp) 1/4 c Raisins (dark or golden) 1/4 c Warm water (110-115 F) 1/4 ts Salt 1 Egg 1/2 ts Cinnamon 2 tb Honey 1/4 ts Ground nutmeg 1 c Unbleached white flour 1/4 c Sunflower seeds 1 8 oz crushed pineapple in 1 1/2 c Whole wheat flour Its own juice 1/2 c Bran 1 c Grated carrots (2 med) 2 tb Vegetable oil Sprinkle the yeast over the warm water in a bowl. Stir to dissolve the yeast. Combine the egg, honey, yeast mixture, unbleasched white flour, and the pineapple in a mixing bowl. Beat well. Let stand in a warm place for 30 minutes covered with a wet towel. Add the carrots, raisins, salt, cinnamon, nutmeg, sunflower seeds, whole wheat flour, bran and oil. blend well. Spoon the dough into a lightly oiled 10 inch tube pan. Let rise unti ldoubled in a warm place for 60 minutes. Bake in a 350 F oven for 25 minutes or until browned. Cool in the pan for 5 minutes; then remove from the pan and cool completely on a wire rack. Engergy per serving (1/16 of recipe): 130 calories MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Oatmeal Bran Bread Categories: Diabetic, Breads/bm Yield: 2 loaves 1 c Oatmeal 1/2 c Warm water (110-115 F) 2 c Water 1 c Bran 1/4 c Light or dark molasses 1/4 c Soy flour 2 tb Vegetable oil 1/2 c Wheat germ 1/2 ts Salt 3 c Whole wheat flour 1 Pk active dry yeast (1 tbsp) Cook the oatmeal according to directions in 2 c water. Add the molasses oil and salt. Cool to lukewarm. dissolve the yeast in the warm water and add to the oatmeal mixture. stir in the bran, soy flour, and wheat germ. Beat in the whole wheat flour, adding a little at a time, until the dough is stiff. Knead the dough on a floured surface until itis smooth and elastic. Cover with a damp towl and let rise in a warm place in a lightly oiled bowl until doubles in bulk. Punch down and knead again until smooth and elastic. Divide the dough into two loaves. Shape and put into lightly oiled bread pans . Let rise until doubled. Bake in a 375 degree oven about 40 minutes, or until brown and sounds hollow when tapped on top. Remove from pan immediately and cool on wire rack. Food energy per slice (1/15 of 1 loaf): 79 calories. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: No Knead Bran Bread Categories: Diabetic, Breads/bm Yield: 1 loaf 3 c Whole wheat flour 1 1/4 c Warm water (110 to 115 F) 1/2 c Dry milk powder 1 1/2 c Bran or 2 c bran cereal 1/2 ts Salt 1 Egg 2 tb Active dry yeast (2 pkgs) 3 tb Vegetable oil 1/4 c Honey Stir together the flour, dry milk powder, and salt. Combine the yeast honey , warm water, and bran in a large mixing bowl. Let the yeast mixture stan 2 minutes. Add the egg, oil, and about half of the flour mixture. Beat until smooth. Add the remaining flour mixture and stir to form a sticky dough. Cover with a damp towel and let rise in a warm place until doubled in bulk, about 1 hour. Stir down and pour into a lightly greased 9 by 5 inch loaf pan. Bake in a 375 degree oven for about 40 minutes. Cool in the pan for 5 minutes. Remove and cool thoroughly on a wire rack. Food value per 1/18 of loaf: 128 calories MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Raisin Bars (No Sugar) Categories: Diabetic, Desserts, Cooky/bars Yield: 16 servings 1 c Raisins (dark or golden) 1/4 ts Ground nutmeg 1/2 c Unsweetened apple juice 1/4 ts Ground cloves 1 c Whole wheat flour 1 Egg 1/2 ts Baking soda 2 tb Vegetable oil 1 ts Baking powder Grated orange rind 1 ts Ground cinnamon In a saucepan combine the raisins and the apple juice. Bring to a boil an cool. Meanwhile, mix the flour, baking soda, baking powder, cinnamon, nutmeg, cloves, egg and vegetable oil together. Ad the raisin mixture and blend thoroughly. Spread the mixture into a lightly oiled 8 inch square pan. Sprinkle on the grated orange rind. Bake in a 350 F oven for 30 to 40 minutes. Cool in the pan on a wire rack and cut into bars. Food energy per serving (1/16 of recipe): 76 calories Source: American Diabetes Association Holiday cookbook MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spicy Star Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 60 servings 1/4 c Margarine 1/2 ts Baking soda 1/4 c Honey 1 ts Ground cinnamon 1/4 c Sugar 1/2 ts Ground nutmeg 2 Eggs 1/4 ts Cloves 3 c Flour 1/2 c Unsweetened apple juice 2 ts Baking powder Cream the margarine , honey, sugar, and eggs together in a bowl until smooth and fluffy. Add the remaining ingredients and mix well. Divide the dough into thirds. Flatten each one into a circle 1/2 in thick. Refrigerate overnight until firm. Remove the dough from the refrigerator and roll out on a lightly floured surface to 1/8 inch thick. Cut out the dough with a star cookie cutter and place on a lightly oiled baking sheet. Bake in a 375 F oven for 8 to 10 minutes, or until lightly browned. One serving of 2 cookies=78 calories Note: Thes cookies have approx 3/4 tsp of sugar per 2 cookies. Source: American Diabetes Association Holiday Cookbook MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Loshen Kugel (Noodle Pudding) Categories: Diabetic, Desserts, Pasta Yield: 6 servings 2 Eggs 1 tb Vegetable oil 1 tb Sugar 1 c Unsweetened apple juice 1/4 ts Ground nutmeg 1/2 c Raisins 2 1/2 c Cooked broad noodles 1/4 c Chopped walnuts or pecans Beat the eggs and sugar until fluffy. Add the remaining other ingredients, except the nuts. Pour into a well oiled 2 qt casserole dish or an 8 inch baking pan. sprinkle on the nuts. Bake in a 350 F oven for 40 to 50 minutes or until browned. calories per serving: 225 Source: The American Diabetes Association holiday Cookbook MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Nutritious Peanut Butter Cookies Categories: Diabetic, Cooky/bars Yield: 36 cookies 1/4 c Vegetable oil 1 1/2 c Flour 1/2 c Peanut butter,smooth or 1/2 ts Baking powder Chunky 3/4 ts Baking soda 1/2 c Light or dark brown sugar 1/4 c Water 1 Egg Mix oil, peanut butter, sugar and egg together. stir in the remaining ingredients. CHill the dough for 3 hours or overnight. Roll into walnut sized balls. Place on lightly greased baking sheet. Flatten with a fork. Bake in a 375 degree oven for 10 to 12 min. Cool thoroughly before serving. CALORIES PER COOKIE 61 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rosemary Lyonnaise Potatoes Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 lb Potatoes 1 Small Onion; chopped 2 tb Low fat spread 2 tb Skim Milk 1 tb Rosemary; finely chopped Sea Salt 1 Garlic Clove; crushed Black Pepper; freshly ground Peel and thinly slice the potatoes. Put the low fat spread, rosemary, garlic and onions in an 8-inch, shallow dish and cook on HIGH for 3 minutes until soft. Stir in the skim milk, sea salt and freshly ground black pepper and add the potatoes arranging them neatly in the dish. Cover and cook on MEDIUM for 12-15 minutes until the potatoes are soft. Brown under a broiler if desired. TIME: Preparation takes about 10 minutes, and cooking takes 12-15 minutes. VARIATION: Other herbs can be substituted for rosemary. Chopped, cooked ham can be added and the dish served as a light supper or lunch. This recipe is from "STEP BY STEP MICROWAVE HEALTHY EATING". Food Exchange per serving: 1 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE Refomated 4 you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Green and Gold Squash Categories: Diabetic, Vegetables, Side dishes Yield: 4 sweet ones 1/2 lb Zucchini; 1 ts Dried Leaf Oregano; 1/2 lb Yellow summer squash; 1/4 ts Pepper; 1 cl Garlic; minced 1 ts Virgin olive oil; Slice zucchini and squash in thin rounds. Mix with garlic, oregano, and pepper, and place in a steamer basket over boiling water. Cover and steam 2 minutes or until just tender. Remove from basket to serving bowl and toss with oil. Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 34; CHO: 0mg; CAR: 6g; SOD: 3g; FAT: 1g; Source: Light & Easy Diabetic Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemony Summer Squash Categories: Diabetic, Side dishes, Vegetables Yield: 4 sweet ones 1 lb Summer squash 1 ts Dried rosemary; crumbled 1 tb Walnut oil; 2 tb Fresh lemon juice; 1 cl Garlic; minced Slice squash in 1/4" rounds. Heat oil in a non-stick skillet and cook garlic 1 minute. Add squash and cook, stirring gently, until tender, about 4 minutes. Stir in remaining ingredients and heat through. Food Exchange per serving: 1 VEGETABLES EXCHANGE; CAL: 31; CHO: 0mg; PRO: 1mg; SOD: 3mg; FAT: 2g; Source: Light & Easy Diabetic Cuisine by Betty Marks Brought you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mashed Winter Squash Categories: Diabetic, Side dishes, Vegetables Yield: 4 sweet ones 1 3/4 lb Winter squash; Ground cinnamon for garnish 1/2 ts Vegetable oil; -(optional) 1 1/2 tb Margarine; cut into pieces; Preheat oven to 350 degrees Cut each squash into lengthwise quarter; scoop out seeds and discard. Score yellow meaty part of each quarter with a knife. Brush bottom of a shallow baking pan with the vegetable oil. Place squash pieces in pan with remove skin from squash and put squash pulp into a bowl; beat until fluffy; add margarine and beat it in well. If desired, garnish with sprinkle of cinnamon. Food Exchange per serving: 1/2 FAT EXCHANGE + 1 STARCH EXCHANGE; Low-sodium diets: This recipe is excellent. Source: The Art of Cooking for the Daibetic by Mary Abbott Hess, R.D.,M.S and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pinapple Squash Categories: Diabetic, Side dishes, Vegetables Yield: 4 sweet ones 2 md Acorn squash; (2 lbs) 2 ts Margarine; -4 1/2 diameter 1/2 ts Ground cinnamon; 8 oz (1 can) pinapple;unsweetened Hot water -crushed with juice Preheat oven to 375 degrees. Cut each squash in half; scoop out and discard seeds and pulp. Trim tip off bottom if necessary so that each squash cup stands up straight. Fill each squash cup with 1/4 c pineapple 1/4 teaspoon margarine, and a sprinkle of cinnamon. Put squash into a flat baking dish and pour hot water around bottoms of squash to the depth of 1/2 inch. Cover pan tightly with foil. Bake 1 hour or until squash is tender and can be easily pierced with a fork. Food Exchange per serving: 1 STARCH EXCHANGE + 1 FRUIT EXCHANGE; Low-sodium diets: This recipe is excellent. CAL: 148; CHO: 34g; PRO: 2g; FAT: 2g; SOD: 31mg; CHO: 0mg; Source: The Art of Cooking for the Daibetic by Mary Abbot Hess, R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Grilled Summer Squash Categories: Diabetic, Side dishes, Vegetables Yield: 4 sweet ones 1 lb Yellow crookneck; 1 ts Margarine; -=OR=- 2 tb Fresh lemon juici; 1 lb Zucchini, 1 ts Fresh rosemary; chopped -OR- -=OR=- 1 lb Pattypan squash; 1/4 ts Crushed dried rosemary; Cut 4 yellow crookneck, zucchini, or pattypan squash, about 1 pound total, in half lengthwise. Brush with a mixture of margarine, fresh lemon juice and rosemary. Grill over medium-hot coals, 4 to 6 inches source of heat, for 15 to 20 minutes, turning every few minutes, until tender when pierced. Food Exchanges per serving: FREE; CAL: 26; PRO: 1g; CAR: 1g; FAT: 2g; CHOl 0mg; SOD: 7mg; Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin, PH.D., & Frances Tower Giedt. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Roasted Asparagus Categories: Diabetic, Side dishes, Vegetables, Vegetarian Yield: 4 sweet ones 1 lb Fresh asparagus; 2 tb Parmesan cheese; shredded 2 ts Olive oil; 1 Lemon; cut into wedges Preheat oven to 500 degrees. Arrange in a single layer in a shallow baking pan. With a pastry brush, paint the oil on the asparagus spears. Roast until tender but still crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears occasionally for even cooking and to avoid browning. Place asparagus spears on serving platter. Sprinkle with cheese. Serve with lemon wedges. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 76; PRO: 4g; CAR: 6g; 4g; CHO: 3mg; SOD: 71mg; Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin, & Frances Towner Giedt Brought to you and your via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spaghetti Squash with Shallot Butter Categories: Diabetic, Side dishes, Vegetables Yield: 8 sweet ones 1 md Size spaghetti squash; 2 tb Minced shallots; -about 1 1/2 lb 2 ts Unsalted butter; Preheat oven to 350 degrees. Pierce in several places with a fork. Place on rimmed baking sheet. Bake for 45 minutes to 1 hour, until squash gives when pressed. Turn over after 30 minutes. Cut squash in half; scrape out and discard seeds. Loosen squash strands, scoop out into a warm serving bowl. In a small nonstick skillet, saute shallots in butter over low heat until wilted, about 4 minutes. Pour over spaghetti strands and toss lightly. Food Exchange per serving: 1 VEGETABLE EXHANGE; CAL: 36; PRO: 1g; CAR: 6g; CHO: 3mg; SOD: 156mg; Source: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin & Frances Towner Giedt. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bubble and Squeak 1 Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 c Left-over mashed potato 1 Egg 1/2 c Any green veg, cabbage, etc. This traditional English dish is usually made with leftover mashed potatoes and leftover cooked English cabbage, but any other veg will work. Smash everything together breaking down the green or other veg added to mashed potato. Add the egg and mix well. Add any seasoning you desire and fry in serving size patties till golden on both sides and serve as your carbohydrate for a meal. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: What Is an Usa Food Exchange Categories: Diabetic, Info/help Yield: 1 info/help What is an USA Food Exchange? It's like trading 5 pennies for 1 nickel or 10 dime for a dollar bill. Right! Okay. In food exchanges, you may exchanges one measurement or amount of food for another food in the same group, ie, if by change, such as I do...I have a 1/2 grapefruit every morning...let's say I ran out! I would look over the fruit exchange list to see what was there that I could have from the exchange group of the fruit list...then I could choose something from the fruit exchange.. Ah! Ha! I see I can sneak one of Bert's orange's. (2 1/2" across)= 1/2 cup fresh fruit. The Food Exchange System is based on six exchanges lists: Starch/bread exchange, meat, vegetables, fruits, milk, and fats. There is also some special lists. Foods are grouped within each list on the basis of similar amounts of carbohydrate, protein, and fat. For example, one fruit exchange is CHO: 15g, PRO: 0g; FAT: 0g; CAL: 60; This equivalent to 1/2 cup of grapefruit juice, but only a 1/3 cup of prune juice because prune juice has more sugar then grapefruit juice. Keep in mind that there will be some surprises. Corn, for example, is a vegetable, but it appears on the starch/bread list. That is because corn is starchy and its carbohydrate value is much closer to bread then to most vegetables. Foods from the starch/bread list is sometimes called STARCH EXCHANGE and sometimes called the BREAD EXCHANGE---but they mean the same thing. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Info on USA Food Exchanges Categories: Diabetic, Info/help Yield: 1 info/help 1 Info/help List 1: Starch/Bread Exchange. Each item in this list contains approzimately 15 grams of carbohydate, 3 grams of protein, a trace of fat, and 80 calories. You can choose your Strach Exchanges from any items on this list. If you want to eat a Strach food that is not on this on this list...the general rule is that: 1/2 cup of cereal, grain, or pasta is one serving. 1 ounce of a bread product is one serving. (about 1 slice) List 2: Meat Exchanges. Each serving of meat and substitutes on this contains about 7 grams protein. The amount of fat and number of calories vary, depending on what kind of meat or substitute you choose. There is 3 parts based on the amount of fat & calories. LEAN MEAT, MEDIUM-FAT MEAT, & HIGH-FAT MEAT. ============================================================= LEAN MEAT CAR: 0 PROTEIN 7g FAT: 3g CALORIES: 55 MEDIUM-FAT MEAT CAR: 0 PROTEIN 7g FAT: 5g CALORIES: 75 HIGH-FAT MEAT: CAR: 0 PROTEIN 7g FAT: 8g CALORIES: 100 ============================================================== List 3: Vegetable Exchange: List contains about 5 grams of carbohydrate, 2 grams protein, and about 25 calories: Unless other wise noted, the serving size for vegetables (1 Vegetable Exchange) is: 1/2 cup of cooked vegetables or vegetable juice. -=OR=- 1 cup of raw vegetables. List 4: Fruit Exchanges: List contains about 15 grams of carbohydarate and about 60 calories. 1/2 cup of fresh fruit or fruit juice -=OR=- 1/4 cup of dried fruit. List 5: Milk Exchange: Each serving of milk or milk products on this list contains about 12 grams of carbohydrate and 8 grams of protein. List is divided into 3 parts based on the amount of fat and calories: skim/very low-fat milk milk, low-fat milk and whole milk. =================================================================== Skim/very low-fat CAR: 12g PROTEIN: 8 FAT: TRACE CALORIES: 90 (This is like a skim milk or any other skim/very low-fat) Low-fat CAR: 12g PROTEIN: 8 FAT: 5 CALORIES: 120 (This is like a 2% milk) Whole CAR: 12 PROTEIN: 8 FAT: 8 CALORIES: 150 (This is like plain old whole milk) ====================================================================== = List 6: Fat Exchanges: Fat list contains about 5 grams of fat and 45 calories. The foods in the fat list contain mostly fat, although some item may also contain a small amount of protein. All fats are in calories and should be carefully measured. We all should eat unsaturated fats instead of saturated fats. Free foods: A free food is any food or drink that contains a fewer than 20 calories per serving. You can eat as much as you want of those items that have no serving size specified. You may eat two or three servings per day of those items that have a specific serving size. Be sure to spread them out through the day. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: * Vegetable Tortellini Soup Categories: Diabetic, Soups/stews, Pasta, Vegetables, Cheese Yield: 3 sweet ones 1/2 lg Onion; coarsely chopped 1/4 c Picante sauce or salsa; 1 cl Garlic; minced(2tsp) 1/2 ts Dried basil; crushed 1/2 tb Olive oil; 4 1/2 oz Cheese-filled tortellini; 1 1/2 cn 14 1/2 oz beef broth; 1/2 Green bell pepper; diced 1/2 cn 14 1/2 oz stewed tomatoes; 3/16 c Freshly grated parmesan; In a large saucepan or Dutch oven, cook onion and garlic in olive oil until tender, about 6 minutes. Add broth, tomatoes, picante sauce and basil; bring to a boil. Stir in tortellini; simmer uncovered 15 minutes. Stir in bell pepper; continue to simmer 3 to 4 minutes or until tortellini is tender. Ladle into soup bowls; sprinkle with cheese. Note: Very good with Reser's salsa. Was for 6 serving, now is for 3 sweet ones. PER SERVING: Calories: 152 (22% from protein, 52 % from carbohydrate, 27 % from fat) Protein: 8 grams Fat: 5 grams Cholesterol: 16 mg Carbohydrate: 20 grams Sodium: 903 mg Exchanges: 1 vegetable, 1 bread, 1/2 meat, 1/2 fat MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Dijon Chicken Categories: Diabetic, Main dish, Poultry Yield: 4 sweet ones 2 sm Chicken breasts; boneless 1/4 c Water; -skinned 2 tb Dijon mustard; 2 tb Margarine; 1/2 ts Dill weed; dried 2 cl Garlic; crushed 1/4 ts Ground pepper; coarsely 1/2 c Dry white wine; 1/3 c Fresh parsley; chopped Preheat oven to 325 degrees. Cut each breast into two pieces; put pieces on a wooden cutting board and pound them with with a meat mallet or the side of a rolling until 1/2" thick. Heat margarine in a large frying pan; add garlic and cook 2 minutes over medium heat. Brown chicken pieces 3 minutes on each side. Transfer chicken to a 1 1/2-quart shalloe casserole. Put the wine, the water, mustard, dill weed, salt and pepper into the frying pan. Bring to a boil and cook 1 minute. Pour over chicken in casserole. Cover and bake 30 minuetes. Add parsley; baste the chicken with the sauce and cook 5 more minutes. Food Exchanges per serving: 4 LEAN MEAT EXCHANGES; CAL: 223; CHO: 2g; PRO: 27; FAT: 9g; SOD: 235; CHO: 73; LOW-SODIUM: Omit salt. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S and Katharine Middletion Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sloppy Joes Categories: Diabetic, Meats, Main dish, Kids, Vegetables Yield: 6 sweet ones 1 ts Salt; 1/2 ts Lemon rind; grated 1 lb 85% lean beef; ground twice; 1/4 c Catup; 1/4 c Onion; finely chopped 3/4 c Beef broth; 3/4 c Celery with leaves; finely 1/2 ts Dry mustard; -chopped 1 ts Worcestershire sauce; 1/4 c Green pepper; chopped Add salt to meat. Turn into a large dry, cold frying pan. Stir over medium heat with a large kitchen fork (not a spoon) until meat changes color all over, pouring off any liquid fat as it collects. Add onion, celery, and green pepper. Stir and cook 1-2 minutes. Combine all remaining ingredients; add to meat and mix well. Bring to a boil, cover, reduce heat to low, and let simmer gently for 15-20 minutes, stirring fredquently, until cooked and well mixed. Food Exchanges per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE EXCHANGE. When served on WHOLE HAMBURGER BUN, ADD 2 STARCH EXCHANGES; CAL: 165; CHO: 4g; PRO: 15g; FAT: 9g; SOD: 589; CHO: 47mg; LOW-SODIUM DIETS: Omit salt. Use low-sodium catup and unsalted beef broth, Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S, and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Brownie Shortbread Categories: Diabetic, Cooky/bars, Desserts Yield: 24 bars MMMMM-------------------------CAKE LAYER------------------------------ 1/2 c Unsalted butter; 1 stick -at room temperature -at room temperature 1 c All-purpose flour; -=OR=- 1/4 c Granulated sugar; 1/2 c Margarine; 1 stick 1/4 ts Salt; MMMMM-----------------------BROWNIE LAYER---------------------------- 1/2 c Unsalted butter; 1 stick -(1 oz each) -at room temperature 2 lg Eggs; -=OR=- 3/4 c Granulated sugar; 1/2 c Margarine; 1 stick 3 tb All-purpose flour; -At room temperature 1/2 ts Baking powder; 3 Sqs. Unsweetered chocolate; CAKE LAYER: Heat oven 350 degrees. Grease an 11" X 17" baking pan. In food processor or with eledtric mixer, process or beat the butter, flour, sugar and salt until mixture holds together and forms a dough. Press over bottom of pan. Bake 20 minutes or until light golden and firm when touched. BROWNIE LAYER: Heat butter and chocolate in a small saucepan over low heat, stirring often, until melted. Cook 5 minutes. In a medium-size bowl, whisk eggs, sugar, flour and baking powder until blended. Whisk in cooled chocolate mixture. Pour over shortbread base. Bake 20 minutes or until top feels firm. Cool in pan before cutting in bars. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 2 FRUIT EXCHANGE + 8 FAT EXCHANGE; CAL: 148; PRO: 2g; CAR: 10g; CHO WITH BUTTER: 38g; CHO WITH MARGARINE: 18g; SOD: 94mg; Source: The Family Circle; Jan. 1994. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Aaparagus with Bacon Categories: Diabetic, Vegetables, Side dishes, Meats Yield: 4 sweet ones 1 1/2 lb Asparagus;* cut diagonally 2 tb Lemon juice; -into 1" pieces 1/4 ts Salt; 10 oz (2 pkg) frozen apaparagus; 2 sl Bacon; fried and chopped 2 tb Fresh parsley; snipped * 2 PACKAGES (10 oz) frozen cut asparagus can be substitued for the fresh asparagus. Cook as directed on package; drain. Place steamer basket in 1/2" water in saucepan or skillet (water should not touch the bottom of basket). Place lower stalk pieces in basket. Cover tightly and heat to boiling; reduce heat. Steam 4 minutes. Add tips. Cover tightly and steam until crisp-tender, 4 to 5 minutes longer. Toss asparagus with parsley, lemon juice and salt. Sprinkle with bacon. MICROWAVE DIRECTIONS: Place asparagus, 1/2 cup water and 1/4 teaspoon salt in 1 1/2-quart microwable casserole. Cover tightly and microwave on high(100% depending how powerful the microwave is) 3 minutes, less if very powerful( my microwave is an older one..in fact 20 years); stir. Cover and microwave until crisp-tender, 2 to 3 minutes longer. Let stand 1 munites; drain. Continue as directed. Serving size 3/4 cup. Food Exchanges per serving: 1 VEGETABLE EXCHANGES + MAYBE 1/2 HIGH-FAT MEAT EXCHANGE; CAL: 75; (Bacon listed as Saturated Fat, but we wouldn't use it anyhow would we). Source: Betty's Crocker's New American Cooking by WHOM(1983) Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Marinated Asparagus Categories: Diabetic, Vegetables, Side dishes, Fruits Yield: 4 sweet ones 1 1/2 lb Asparagus; fresh 1/4 c Vegetable oil; -=OR=- 2 ts Lemon juice; 10 oz (1 pkg) frozen asparagus; 1 ts Salt; 1 ts Orange peel; finely shredded ds Of cayenne pepper; 1/4 c Orange juice; Place steamer basket in 1/2" water in saucepan or skillet (water should not touch bottom of basket. Place asparagus spears in basket. Cover tightly and heat to boiling; reduce heat. Steam until crisp-tender, 8 to 10 minutes. Innediately rinse under running cold water; drain. Shake remaining ingredients in tightly covered contariner; pour over asparagurs. Cover and refrigerate at least 4 hours, turning asparagaus occasionally; drain. Garnish with orange slices if desired. 4 servings (about 5 spears) Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE + (If you granish with oranges slices) 1 FRUIT EXCHANGE; CAL: 60; Betty Crocker's New American Cooking by WHOM Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sesame Green Beans & Peppers Categories: Diabetic, Vegetables, Side dishes Yield: 4 sweet ones 1 lb Fresh green beans; -cut in 1/4" strips 1 md -size red bell pepper; 2 tb Toasted seasmae seeds; -red or yellow maybe sub; 1 ts Sesame oil; Trim green beans and blanch in boiling water about 2 minutes. Drain and rinse under cold water. Place in a serving bowl with bell pepper and toss with remaining ingredients. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 84; CHO: 0mg; CAR: 7g; PRO: 2g; SOD: 305mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Artichokes & Green Beans Categories: Diabetic, Side dishes, Vegetables Yield: 4 sweet ones 1/2 lb Sm Jerusalem artichokes; 1/2 Red pepper; diced -(sunchokes). sliced 2 tb 1Fresh lemon juice; 3/4 lb Fresh green beans; 1 tb Walnuts; chopped 2 cl Garlic; minced Pepper to taste 2 ts Walnut oil; Wash and trim artichokes and beans. Bring a large kettle of water to a boil and cook artichokes until tender, about 15 minutes minutes. Add green beans and cook 3 to 4 minutes. Drain and keep warm. Saute garlic 1 minutes in walnut oil, tne add bell pepper to warm. Mix all ingredients together and serve. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 124; CHO: 0mg; CAR: 20g; PRO: 4g; SOD: 6mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spinach Categories: Diabetic, Side dishes, Vegetables Yield: 4 sweet ones 2 lb Fresh spinach; 2 cl Garlic; minced 1 ts Seasame oil; 1 tb Toasted seasame seeds; Rinse spinach leaves well and trim large stems. In a large non-stick, heat sesame oil and saute garlic. Add wet spinach leaves and cook until wilted, about 5 minutes. Drain; stir in sesame seeds. Serve warm or at room temperature. Food Exchanges per serving: 1 VEGETABLE EXHANGE + 1/2 FAT EXCHANGE; CAL: 51; CHO: Omg; CAR: 5g; PRO: 4g; SOD: 80mg; FAT: 3g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Snow Peas & Water Chestnuts Categories: Diabetic, Side dishes, Vegetables Yield: 4 sweet ones 2 c Fresh snow peas; 2 ts Walnut oil; 1 cn (8oz) water chestnuts; ds Sesame oil; -(1 cup) sliced Salt and pepper to taste; Trim ends and strings off snow peas. Rince and drain water chesnuts. Dry on paper towel. In a large non-stick skillet or a wok, heat walnut oil and sesame oil. Add snow peas and stir-fry about 2 minutes. Add water chesnuts and stir-fry 2 minutes. Season with salt and pepper. Food Exchange per serving: 2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE; CAL: 99; CHO: 0mg; CAR: 10g; PRO: 3g; SOD: 69mg; FAT: 3g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black Bean & Salmon Appetizer Categories: Diabetic, Mexican, Beans, Main dish Yield: 19 2 tb each 8 Corn tortillas; 1/2 ts Onion powder; 16 oz (1 cn)Corn black beans; 1/2 ts Celery salt; -rinsed and drained 3/4 ts Ground cumin; 7 oz (1 cn) pink salmon; w bones, 3/4 ts Garlic; minced -drained 1/2 ts Lime zest; grated 2 tb Safflower oil; 1/4 ts Red pepper flakes; dried 1/4 c Fresh lime juice; 1/4 ts Chili pepper; 1/4 c Fresh parsley; chopped Preheat oven to 350 degrees. Cut tortillas in triangles and toast oven until crisp, about 5 minutes. Combine the beans and salmon, flaking the salmon with a fork. Mix remaining ingredients; chill to blend flavors. Serve with tortilla chips. (How making these into tacos? I enjoy cooking but not that much.) Food Exchange per serving: 1/2 LOW-FAT MEAT EXCHANGE + 1/2 STARCH/BREAD EXCHANGE; CAL: 68; CHO: 3mg; CAR: 8g; PRO: 4g; SOD: 75mg; FAT: 2g; Source: Light & Easy Diabetes Cusine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Bananas Categories: Diabetic, Side dishes, Fruits Yield: 4 servings 4 Bananas; firm 1/4 c Brown sugar; firmly packed 2 Lemons; grated rind & juice 1/4 c Butter (or marg.); melted Cut bananas in half lengthwise; place cut side down in a buttered baking dish. Brush bananas with lemon juice; sprinkle wiht grated lemon juice; sprinkle with grated lemon rind and brown sugar. Drizzle with butter. Bake at 350 degrees for 15 to 20 minutes. Serve warm as a side dish with meat, or as a dessert plain or with ice cream. If used with brown sugar substitute, could be used as a diabetic recipe Also use less margarine, way less!! Brush with a pastry brush. Food Exchange per serving: 1 FRUIT EXCHANGE + 1/2 FAT EXCHANGE SOURCE: Southern Living Magazine, sometime in 1977. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Leeks Vinaigrette Categories: Diabetic, Side dishes, Vegetables Yield: 4 sweet ones 8 md Size leeks, trimmed well 1 tb Balsamic vinaigrette -washed Split the trimmed leeks lengthwise, leaving the white root ends whole. Make certain all sand is rinsed away. Bundle leeks and tie with string. Drop into saucepan of boiling water and simmer, covered, about 12 minutes, until just tender. Serve immediately with vinaigrette, or place in iced water to stop cooking, and serve chilled. Food Exchanges per serving: 1 VEGTABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 76; CHO: Omg; CAR: 8g; PRO: 1g; SOD: 46mg; FAT: 5g; Source: The Art of Cooking for the Diabetes Cuisine by Betty Marks; Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Green Peas & Mushrooms Categories: Diabetic, Side dishes, Side dishes Yield: 4 sweet ones 1 c Water; 4 lg Mushrooms; sliced 2 c Green peas; fresh or frozen 3 Green onions; chopped 1 ts Vegetable oil; 1 tb Low-sodium soy sauce; In a saucepan, bring water to a boil, add peas and cook 5 minutes or until just tender. Drain. Meanwhile, heat oil in a non-stick skillet and saute mushrooms and green onions until tender. Combine with peas and toss with soy sauce. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE; CAL: 80; CHO: 13g; PRO: 4g; SOD: 221mg: FAT: 2g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and your via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Almond Rice Categories: Diabetic, Side dishes, Nuts/grains, Rice Yield: 6 sweet ones 1 c Long-grain brown rice; -=OR=- 2 c Water 2 tb Pine nuts; 1 ts Low-sodium bouillon granules 2 tb Grated lemon zest; 2 tb Almonds; silvered In a medium-size saucepan, bring rice and water to a boil. Turn off heat and let rice stand in water, covered, 6 hours. When ready to cook, add bouillin granules and brine to a boil. Cook 10 minutes until water is absorbed and rice is tender. Drain, if necesary. Add almonds and lemon zest. Let stand a few minutes, then fluff with a fork and serve. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE; CAL: 96; CHO: 0mg; CAR: 19g; PRO: 2g; SOD: 123mg; FAT: 1g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apricot Cupcakes Categories: Diabetic, Cakes, Desserts, Fruits Yield: 36 servings 6 Eggs 3 c Flour 3 c Fruit spread, apricot 2 c Oats 3/4 c Applesauce 1 tb Baking powder 3/4 c Butter; softened 3/4 ts Salt 2 tb Extract, vanilla 3 3/4 ts Pumpkin pie spice Preheat oven to 350. Beat eggs in large bowl. Blend in fruit spread, butter, applesauce, and vanilla. Add flour, oats, baking powder, salt, and spices; mix well. Pour into lined muffin tins. Bake 18 minutes, until golden brown. For bars: Spread dough into greased 12"x8" baking dish. Bake 18 minutes, until golden brown and firm to touch. Cool completely on wire rack. Cut into bars. Store in tightly covered container. Nutrition information per bar: 217 calories, 3 gm protein, 28 gm carbohydrate, 10 gm fat, 62 mg cholesterol, 198 mg sodium, 1 diabetic starch/bread exchange, 1-1/2 diabetic fat exchange, 1 diabetic fruit exchange. Sylvia's comments: The kids at Irene's school loved it -- Irene came home and asked me to make it again! I think it needs less fruit spread and less pumpkin pie spice, and next time I'll use applesauce for all the butter. Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fettucini & Mushrooms Categories: Diabetic, Vegetables, Side dishes, Pasta Yield: 6 sweet ones 8 oz Veget-flavored fetucini; 2 tb Fresh lemon juice; -or ANY pasta(NO'S comment) 1/4 ts To 1/2 ts hot pepper flakes; 3 tb Virgin olive oil; 1/4 ts Salt; 2 lg Garlic cloves; minced 1/2 ts Pepper; 3/4 lb Fresh mushrooms; sliced 1 ts Chopped fresh parsley; 1/4 c Dry white wine; Bring a large kettle of water to a boil and cook until at dente, 10 to 12 minutes. Drain in a colander and set aside. Meanwhile, in a large non-stick skillet, heat 1 teaspoon of the oil and cook garlic about 1 minute. Add mushrooms and cook, strring about, about 5 minutes. Add wine, lemon juice, hot pepper flakes and salt. Bring to a simmer and cook about 10 minutes until has evaporrated. Stir remaining oil, pepper and parsley. Remove from heat, add pasta to sauce in skillet, toss and reheat over low heat. (I SURE DO LOVE PASTA) Food Exchange per serving: 2 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGES CAL: 169; CHO: 1mg; CAR: 29g; PRO: 6g; SOD: 97mg; FAT: 3g; Source Light & Easy Diabetes Cuisine by Betty Marks Brought to you and your via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Apple & Sweet Potatoes Categories: Diabetic, Side dishes, Fruits, Vegetables Yield: 4 sweet ones 4 md Size sweet potatoes; Pepper to taste; 1 tb Whipped butter;(not me!!!) 1 md -size apple; peeled diced 2 tb Frozen apple juice; 6 Whole cloves; -concentrate Ground nutmeg; Salt to taste; Place sweet potatoes in a saucepan and cover with water. Bring to a boil and cook 30 to 40 minutes or until tender. Remove from water, peel and mash. Add butter, apple juice, salt and pepper. Stir in apple, cloves and dash of nutmeg. Place in an ovenproof serving dish and warm in 350 degrees oven to minutes before serving. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FRUIT EXCHANGE CAL: 116, CHO: 6mg; CAR: 24g; PRO: 1g; SOD: 80mg; FAT: 2g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rosemary Potatoes Categories: Diabetic, Side dishes, Vegetables Yield: 4 sweet ones 1 tb Virgin olive oil; 1/4 ts Salt; 2 cl Garlic; minced 1/4 ts Pepper; 1 lb New potatoes; 1 ts Dried rosemary; crumbled In a large non-stick skillet, heat oil. Add garlic and saute about 5 minutes. Cut potatoes into 1" pieces. Add to garlic and sprinkle with salt, pepper and rosemary. Toss. Increase heat to medium, cover and cook about 15 minutes. Recover and cook until potatoes are browned, about 4 minutes. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 120; CHO: 0mg; CAR: 20g; PRO: 3g; SOD: 120mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and your via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Radish and Orange Salad Categories: Diabetic, Fruits, Salads, Vegetables, Side dishes Yield: 4 sweet ones 12 oz Radishes; trimmed 1 tb Orange flower water;? 2 tb Sugar or sugar sub: Salt; 2 tb Lemon juice; 2 Navel oranges; Shred radishes in a food processor or "grate" with a blender. Allow excess liquid to drain of and add salt to taste. Chill. Peel and slice oranges. Just before serving. Arrange all together and dust with cinnamon. Food Exchanges per serving: 1 FRUIT EXCHANGE. Source: Vegetable Magic by Sheilah Kaufman Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spaghetti Squash Salad Categories: Diabetic, Salads, Side dishes, Vegetables Yield: 4 - 6 folks 3 lb Spaghetti squash;(about) 1/2 lb Fresh mushrooms; sliced 1/4 c Parsley; chopped 3 tb Butter or Margarine; 1/4 c Olive oil; 1/4 c Grated parmesan cheese; 2 tb Margarine; Salt to taste; 2 ts Fresh garlic; minced Freshly ground pepper; With a knife, pierce the skin of squash in serveral places to allow steam to escape while cooking. Place whole squash in microwave oven and cook on high for 15 minutes, turning once or twice. Remove from oven or steamer and let stand 10 minutes. ( a steamer will do nicely on top of the stove, too). Or, cut in half lengthwise, remove seeds and place cut side down in pot with 2" of water. Cover and boil 20 minutes. In a small bowl, place parsley, olive oil, margarine and garlic. Cook on high for 1 minute ( or heat in pan on medium heat on your stove.) Set aside. Saute mushrooms in 3 tablespoons butter or margarine. Cut squash in half leghthwise and remove seeds and membrame. With fork, gently pull spaghetti-like flesh away from side of outer skin. Combine squash with mushrooms. Pour butter mixture over vegetables and sprinkle with cheese, salt, and pepper. Stir and serve. NOTE: In (y)ield hot key the (y) and you can reflect the amount for a serving for 1 serving....which would make this ABOUT: Food Exchange per serving...1 VEGETABLES EXCHANGE + 1 FAT EXCHANGE (if you cut down on the margarine, which I sure would!! And depend on how many nice folks you have gracing your table) Vegetable Magic by Sheilah Kaufman. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrots Divine Categories: Diabetic, Side dishes, Vegetables Yield: 6 servings 10 Carrots; peeled -or brown sugar sub.... 2 ts Lemon juice; 1 Egg or egg replacement; 1 2/3 Sticks Butter or margarine; 1 c Flour; 1/4 c Crisco; 1 ts Baking powder; 1/2 c Dark brown sugar or sub; 1 ts Baking soda; Preheat oven to 350. Boil carrots until soft enough to mash. Drain and mash and sprinkle with lemon juice. Cream to together margarine, Crisco, brown sugar and egg. Add flour baking powder and baking soda. Mix well. Add mashed carrots, blending well. Pour into slightly greased mold, souffle (2 qt) or 8 1/2" X 4 1/2" loaf pan. Bake for 50-60 minutes. Unmold and serve when warm. Can be frozen and reheated in foil. Serves 6. Food Exchange per serving....1 vegetable exchanges + 1 starch/bread exchange + 1 fat exchange? Vegetables Magic by Sheilah Kaufman Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spaghetti Squash Categories: Diabetic, Vegetables, Side dishes Yield: 6 sweet ones 1 1/2 lb Spaghetti Squash; 1/4 ts Oregano leaves; 1 md Onion; chopped (1/2 c about) 1/4 ts Basil leaves; 1 sm Green pepper; 1/4 ts Fennel seeds; 1 lg Clove garlic; finely chopped 1/8 ts Pepper; 2 tb Olive oil; 2 tb Butter -=OR=- -=OR=- 2 tb Vegetable oil; 2 tb Margarine;(that's 4 me) 4 md Tomatoes; 1/4 c Parmesan cheese; 1/2 ts Salt; Prick squash with fork. Cook 400 degrees oven until tender about 40 minutes. Cook and stir onion, green peppers and garlic in oil in 3-qt saucepan over medium heat until onion is tender, about 5 minutes. Stir in tomatoes, salt, oregano, basil, fennel and pepper. Simmer uncovered, stirring occasionally, 5 minutes. Cut squash into halves, remove seeds and fibrous strings. Remove squash stands with two folks; toss with margarine and cheese. Spoon tomato mixture over squash. MICROWAVE DIRECTIONS: Pierce squash in several places to allow steam to escape. Place squash on paper towel in microwave. Microwave on high (100%) 5 minutes; turn squash over. Microwave until tender, 4 to 6 minutes longer. Place onion, green pepper, garlic and oil in 1 1/2 qt microwavable casseroles. Cover tightly and microwave until onion is tender, 2 to 3 minutes. Stir in tomatoes, salt, oregano, mmicrowave until hot, 2 to 4 minutes longer. Continue as directed. 1 to 1 1/2 vegetables exchanges, (make it work 4 you and yours) Source: Betty Crocker New American Cooking by Whom!! Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Basil Carrots Categories: Diabetic, Vegetables, Side dishes Yield: 6 sweet ones 6 md Carrots; 1 tb Margarine; melted 1 tb Butter; melted 1/4 ts Salt; -=OR=- 1/4 ts Basil leaves; crushed Slice carrots. Simmer, covered, in salted water until tender, about 10 to 15 minutes; drain. Combine remain ingredients, toss with carrots. Food Exchanges per serving: 1 VEGETABLE EXCHANGES Source: Better Homes and Gardens Calorie Counter's Cookbook by WHOM Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vegetable-Bulgur Pilaf Categories: Diabetic, Vegetarian, Nuts/grains, Vegetables, Side dishes Yield: 4 servings 1/2 c Onion; chopped 1/2 c Chicken/beef/ vegetable 1/2 c Celery; chopped -broth 1/2 c Fresh mushrooms; sliced 1/4 c Red/green pepper strips; 1 cl Garlic; minced -(optional) 1 tb Cooking oil; 1/4 c Bulgur wheat; 1/2 c Carrots; sliced 1/2 ts Dried tarragon; crushed 1/2 c Zucchini; sliced 1/4 ts Salt; In a 2-quart saucepan cook chopped onion, chopped celery, sliced mushrooms, and garlic in hot oil about 5 minutes or till vegetables are tender but not brown. Stir in sliced carrots, sliced zucchini, chicken, beef or vegetables broth, red or green pepper strips, bulgur, dried tarragon, and salt. Bring to boiling; reduce heat. Cover and simmer for 8 to 10 minutes or till vegetables are tender. Makes 4 servings. Food Exchanges per serving: 1 vegetables exchanges Sub: Bulgur for Quinoa IF you can get it! Soruce: Better Homes and Gardens, Eating Light by WHOM Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Szechuan Bean Curd(Tofu) Categories: Diabetic, Tofu, Vegetables, Meats, Main dish Yield: 4 servings 4 oz 85% lean ground beef 1 ts Sesame oil 1 c Green onions w/tops chopped 1/4 ts Hot oil* 1 Clove garlic minced 1/4 ts Red pepper flakes 3/4 c Chicken broth 2 tb Corn starch 2 tb Light soy sauce 2 tb Cold water 1 tb Chili sauce 1 c Bean curd(tofu) 1/2" cubes Place ground beef, green onions, & garlic in a nonstick skillet and cook, stirring quickly, until beef is browned. Stir in chicken broth, soy sauce, oils, and red pepper flakes. Mix the cornstarch with the cold water. Add to the skillet. Cook stirring continously, until sauce thickens. Gently stir in the bean curd (tofu). Continue cooking over medium heat for 3 minutes. * Sesame oil & hot oil may be found in Asian markets and in cooking specialty stores. Nuitritive values per serving: Carbohydrates 9 gm Protein 15 gm Fat 7 gm Calories 149 Fiber .9 gm Sodium 518 mg Cholesterol 18 mg Food Exchange per Serving: 2 Lean Meat 1 Vegetable Origin: The Art of Cooking For The Diabetic, by-Hess & Middleton, Signet Publishing, ISBN # 0-451-16118-1, Copyright 1989, USA MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tangerine Hens* Categories: Diabetic, Poultry, Main dish, Vegetables Yield: 4 servings 4 Cornish game hens 1/4 c Minced onion 4 Tangerines, peeled, 1/4 c Mushrooms chopped -seeded, & chopped 4 tb Pecans chopped 1 c Fresh squeezed orange juice 1 ts Soy sauce 1/4 c Zinfandel wine 1 Clove garlic minced 1 ts Or salt to taste 1 tb * honey 4 tb Butter *NOTE: optional Rinse hens and pat dry. Mix wine, soy sauce, salt, honey & orange juice together. Rub 1 Tblpsn butter inside each hen. Sprinkle the cavity with salt. Mix the onion, garlic, pecans, mushrooms, & tangerines together. Stuff each hen with this mixture. Heat the liquid mixture until it begins to boil. Turn off & let cool for 5 minutes. Pour 2 Tblspns of this into each hen. Preheat oven to 325 degrees F then bake hens for 45 minutes. Be sure to baste every 10 minutes with the liquid mixture. Test birds...if not done....cook until done. **NOTE** I have used this same thing on chickens too as well Guinea hens. All came out well as did the quail I used it with. Origin: Don Houston's kitchen...circa 1970-something NANCY O'BRION NOTES: I included this because IT gave me good practice to work a round a ricepe to make it work for ME and MINE!(very big smile) What I figure the food exchange by hotkey it (y)ield and then say yes the next question( just be sure that you write or remember what the orginally serving was in this case it was 4 serving) I would make this about 1 meat exchange(depending on what I use of poulty) and 1 fruit (depanding how big tangerine because of the orange juice) and 1 fat exchange. Make it work!!!! For it it will not be the same old thing! MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mulligatawny Soup Categories: Diabetic, Soups/stews, Fruits, Vegetables, Crockpot Yield: 8 servings 6 c Chicken broth 2 Ribs celery, chopped 1 c Diced cooked chicken 1 ts Salt 1 Yellow onion, chopped 2 ts Curry powder (or up to 4 ts 1 Apple, cored and chopped 1/8 ts Ground nutmeg 1 Green bell pepper, chopped 2 c Cooked white or brown rice 2 Carrots, sliced This soup originated in India. Mulligatawny means "pepper water." Serve hot or cold. Combine all the ingredients in a large saucepan. Cook, uncovered, over medium heat for 30-40 minutes or until vegetables are tender. 1/8 recipe = 195 calories, 2 low-fat protein, 1 starch, 1 vegetable exchange, 13 grams protein, 24 grams carbohydrate, 4 grams fat, 427 mg sodium. Adapted from Quick & Easy Diabetic Menus by Betty Wedman 1993 Shared but not tested by Elizabeth Rodier Feb 94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Granola Bars Bw Categories: Diabetic, Cooky/bars, Desserts Yield: 24 servings 1/3 c Vegetable oil 1/2 ts Ground ginger 1/3 c Brown sugar, packed 1/2 c Rolled oats 1/4 c Molasses 1/2 c Raisins; chopped 6 oz Frozen orange juice concentr 1/2 c Dried apricots; chopped 2 c Flour, whole wheat or all-p 1/2 c Sunflower seeds 1 ts Baking soda 1/2 c Wheat germ 1 ts Ground cinnamon 2 tb Sesame seeds Preheat oven to 350 F. Cream the oil, brown sugar, and molasses together in a bowl. Add the defrosted unsweetened orange juice concentrate. Combine the flour, baking soda, cinnamon and ginger. Blend into the creamed mixture. Stir in the oats, raisins, apricots, sunflower seeds, wheat germ, and sesame seeds. This makes a very stiff batter. Spread in a greased 9 x 13 pan. Bake about 20-30 minutes or until light brown. Cut into bars. These are more like a dense cake than commercial granola bars. 1/24 recipe = 140 calories, 1 starch + 1/2 fruit + 1 fat exchange 3 grams protein, 22 grams carbohydrate, 5 grams fat, 48 mg sodium MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Winston Cookies Categories: Diabetic, Cooky/bars, Desserts Yield: 10 servings 1/4 c Shortening 1/2 c Flour 1/4 c Brown sugar 1/4 ts Salt 1 Egg yolk 2 tb Diet raspberry spread 1/2 ts Vanilla Cream shortening and sugar together. Beat in yolk and vanilla. Stir in flour and salt. Roll dought into 20 balls and place on ungreased baking sheets. Dent the top with the end of a table knife. Bake at 350F for 5 min then dent tops again. Continue to bake another 5 min or until lightly browned. Spoon 1/2 tsp diet spread in depressions while still hot. Makes 20 cookies. One serving = 2 cookies 1 Fruit & Veg Choice, 1 Fats & Oils Choice Source: Measure for Measure and Other "Stirring" Things Calgary General Hospital copyright 1984 Shared by Elizabeth Rodier 4/93 NOTE: Double recipe can use either 2 yolks or one whole egg. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fortune Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 18 servings 3 Egg whites 1 ts Instant tea 1/2 c Sugar 2 tb Water 1/8 ts Salt 1/2 c Margarine, melted 1/4 ts Vanilla Fortunes on slips of paper 1 c All-purpose flour Mix egg whites, sugar and salt thoroughly with spoon. Mix in remaining ingredients, except fortunes. Cover bowl with plastic wrap and chill for 30 minutes. Preheat oven to 350 F. Grease baking sheet. Have clean white cotton gloves ready to use when folding and shaping the hot cookies. If gloves are not available, use two pieces of paper towelling folded to several thicknesses to protect fingers from the hot cookies. Also have some clean muffin tins ready to hold baked cookies while they cool. Shape and bake 2 cookies at a time. For each cookie, drop 1 teaspoon batter onto a baking sheet. Spread the batter with back of spoon to make a 3-inch circle. Bake at 350F for 3 to 5 minutes, or until edges turn light brown. WORK VERY QUICKLY. Remove one cookie with wide spatula to counter top. Place a fortune paper across center of cookie. Using gloves or paper towelling, fold edge of cookie over to make a semicircle. Hold cookie on the ends and place the middle of folded edge over top of muffin pan; bend ends down. Place folded cookie carefully in a muffin cup to cool. Repeat process. Makes 36 cookies. Serving of 2 cookies: 80 calories, 1/2 starch/bread, 1 fat exchange 2 grams protein, 6 grams fat, 6 grams carbohydrate 84 mg sodium, 0 cholesterol Source: The Complete Diabetic Cookbook, P.J. Palumbo, M.D., and Joyce Margie with recipes by young cooks by Paul Margie, 1987 Mayo Foundation Shared but not tested by Elizabeth Rodier, Dec 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Stir-Fried Pork with Napa Cabbage Categories: Diabetic, Main dish, Diabetic, Vegetables Yield: 1 servings 4 tb Beef broth 4 c Shredded Napa cabbage 1/2 ts Minced garlic 1/2 ts Salt 1/2 ts Minced fresh gingerroot 1/2 ts Red pepper flakes 1 lb Pork tenderloin, cut into 8 Green onions, chopped 1 1/2 By 1/2-inch strips Heat broth in a large nonstick frying pan or in a wok. Stir-fry the garlic, ginger, and green onions for 1 minute. Add pork and stir-fry until pink color is nearly gone, about 1 minute. Mix in cabbage, cover, and continue cooking for 3-5 minutes or until cabbage is tender, stirring once. Season with salt and red pepper flakes to taste. 6 Servings 1 Serving: 3/4 cup Nutritive values per serving: 2 gm. carbohydrates; 23 gm. protein; 4 gm. fat; 135 calories; 1.1 gm. fiber; 277 mg. sodium; 70 mg. cholesterol Food Exchanges per serving: 3 Lean Meat Exchanges. Low-sodium diet: Omit salt. From: Fred Mueller Date: 08-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Refrigerator No-Cheese Cake Categories: Diabetic, Desserts, Cakes Yield: 1 servings 4 lg (2 1/2 x 2 1/2-inches) 1 1/2 ts Grated lemon rind -graham crackers 1 Egg white 1 ts Margarine 1/2 c Instant nonfat dry milk 1 tb Granulated gelatin 2 tb Fresh lemon juice 1/2 c Cold water 1 1/2 ts Pure vanilla extract - -Sugar substitute 2 c Plain low-fat yogurt -equivalent to -Sugar substitute 1 tb Sugar -equivalent to 3 Maraschino cherries, 1 tb Sugar -halved, or 6 - -small strawberries for 1/2 c Iced water -garnish Put crackers in a plastic bag and tie top; crush with a rolling pin or jar to make fine crumbs. Melt margarine in the bottom of a 8- or 9-inch round cake pan. Spread margarine evenly over bottom of pan. Sprinkle crumbs evenly on bottom only; press gently. Chill in refrigerator. Soak gelatin in cold water. Heat over boiling water to dissolve the gelatin. Combine yogurt and first measure of sweetener; beat at moderate speed with rotary beaters, adding dissolved gelatin gradually. Chill until it is the consistency of unbeaten egg whites. Meanwhile, place iced water, lemon rind, egg white, and dry milk powder in a large bowl. Beat with rotary beaters until soft peaks form. Add lemon juice, vanilla, and second measure of sweetener. Beat at high speed until stiff. Fold into partially set yogurt; blend very well. Spoon mixture on top of crumbs in pan. Chill 4 hours or longer until set. To unmold, loosen around edge of mold with thin spatula right down to bottom of pan. Place larger plate upside down on top of mold. Turn plate and pan over; cover top of pan for a few seconds with a hot cloth that has been run under hot water and then rung out. Remove cloth and lift pan from mold. When ready to serve, garnish with cherries or strawberries and cut into six equal slices. 6 Servings 1 Serving: 1/6 Cake Nutritive values per serving: 13 gm. carbohydrates; 8 gm. protein; 2 gm. fat; 104 calories; 0.3 gm. fiber; 124 mg. sodium; 6 mg. cholesterol Food Exchange per serving: 1 Low-Fat Milk Exchange Low-sodium diets: This recipe is suitable. From: The Art of Cooking For The Diabetic From: Fred Mueller Date: 08-19-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Key Lime Pie Categories: Diabetic, Desserts, Pies Yield: 1 servings MMMMM---------------------------FILLING------------------------------- 1 Packet Knox Unflavored -(aspartame) -Gelatin -sugar substitute 3 tb Lime juice 1 9-inch graham cracker 1/2 c Boiling water Crust 9 1-gram packets Equal MMMMM-------------------------LIME ZEST------------------------------ Thin lime slices Juice of 1 1/2 limes 1 c Evaporated skim milk 2 dr Green food coloring 1 ts Vanilla Sprinkle gelatin over lime juice and let it stand for i minute. Add boiling water and sweetener to gelatin mixture and stir until gelatin is dissolved. Refrigerate about 45 minutes or until slightly thickened. Combine milk and vanilla and freeze 30 minutes. Remove from freezer and whip at high speed until stiff. Stir lime juice and food coloring into whipped milk. (Save remaining 1/2 lime for garnish.) Slowly blend gelatin mixture into whipped milk. Spoon pie filling into crust. Chill until firm. Garnish with lime zest and lime slices. Cut into 8 even portions and serve 1 portion per serving. Nutritive value per serving: Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 111; CHO: 4gm; PRO: 5gm; FAT: 130; LOW-SODIUM DIET: Use salt-free crust. Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Turkey Patties in Mushroom Wine Sauce Categories: Diabetic, Poultry, Main dish, Vegetables Yield: 1 servings 1/2 lb Fresh mushrooms, sliced 1/2 ts Salt 1/2 c Chopped onion 1 ts Italian herb blend 2 ts Margarine 1/2 c Dry red wine 1 lb Ground turkey 1/4 ts Cracked pepper 1 Egg Saute half the mushrooms and the chopped onion in margarine in a large frying pan. Combine sauteed vegetables with turkey, egg, salt, and herbs. Shape turkey mixture into 4 patties. Broil 3-5 minutes on each side until cooked through. While patties are cooking, add remaining mushrooms, wine, and pepper to frying pan. Simmer gently and serve sauce over patties. 4 Servings: 1 Serving: 1 Patty with Sauce Nutritive values per serving: 3 gm. carbohydrates; 23 gm. protein; 13 gm. fat; 0.5 gm. fiber; 359 mg. sodium; 89 mg. cholesterol Food Exchanges per serving: 3 1/2 Lean Meat Exchanges Low-sodium diets: Omit salt. Use unsalted margarine. Note: If you have a high cholesterol count, substitute EggBeaters for the egg. From: Fred Mueller Date: 08-21-93 Nancy O'Brion Source: The Art of Cooking for the Diabetic bu Mary Abbott Hess, R.D., M.S. and Katharine Middleton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tuna Fish, Mushrooms, and Celery Categories: Diabetic, Fish, Vegetables, Casseroles, Main dish Yield: 1 servings 6 1/2 oz (2) cans tuna chunk-style; 1 c Thinly sliced celery -packed in water 1/2 ts Salt 3 tb All-purpose flour; 4 oz (1)cn mushroom stems pieces 2 c Water at room temperature; -drained 3 tb Margarine; Whisper of pepper 1/2 c Instant dry milk; Drain tuna well. Discard liquid and set tuna fish aside for later use. Place margarine in a 1 1/2 qt. saucepan. Melt over moderate heat. Add celery and mushrooms and cook, stirring occasionally, over moderate heat until celery is limp. Add flour to vegetables and cook and stir until flour is dissolved. With a fork, mix water, dry milk, salt, and pepper to blend. Add to vegetables and cook and stir over moderate heat until smooth and thickened. Add tuna. Mix very lightly and serve hot using 3/4 cup per serving. Yield 4 cups - 6 servings Nutritive values per serving: 179 calories; 6 gm. carbohydrates; 20 gm. protein; 8 gm. fat; 381 mg. sodium. Food Exchanges per serving: 1/2 milk, 2 lean meat Low-sodium diets: Omit salt. Use salt-free margarine. From: Fred Mueller Date: 08-21-93 Nancy O'Brion's Note: Source: The New Diabetic Cookbook by Mabel Cavaiani,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken and Broccoli Categories: Diabetic, Poultry, Vegetables, Main dish Yield: 1 servings MMMMM---------------------------SAUCE-------------------------------- 1 tb Cornstarch; 1/2 c Fat-free chicken broth; 1 tb Sherry or fat-free chicken 1/8 ts Ground ginger; -broth 1/8 ts Garlic powder; 2 tb Soy sauce; MMMMM--------------------------CHICKEN------------------------------- 2 md Size chicken breast halves; 2 c (6 oz) frozen boccoli cuts; 1 tb Vegetable oil; 1/2 c Fat-free chicken broth 1/2 c Onions; 2 medium-size chicken breast halves without skin or visible fat 1 tbsp. vegetable oil 1/2 cup sliced onions 2 cups (6 oz.) frozen broccoli cuts 1/2 cup fat-free chicken broth Combine first 6 ingredients and mix until smooth to form a marinade. Bone chicken breasts. Freeze bones for later use in broth and cut chicken into bite-sized pieces. Place in marinade and refrigerate for 1-4 hours. Drain well, reserving marinade for later use. Fry chicken in vegetable oil in heavy frying pan until clear and firm. Remove chicken from frying pan with a slotted spoon, leaving as much of the fat as possible still in the frying pan. Add onions and broccoli to the fat in the frying pan. Slice any larger pieces to about 1/2-inch thickness. Cook and stir about 1 minute or until broccoli is thawed. Add broth to vegetables, mix lightly, cover, and simmer for 5 minutes or until the broccoli is crisp-tender. Add marinade and cook and stir over moderate heat until sauce is thickened and clear. Add chicken and reheat to serving temperature. Serve 2/3 cup per serving over rice. Nutritive values per serving 194 CAL 9gm CHO 20gm PRO 8gm FAT 1212mg NA without rice Food exchanges per serving: 1 vegetable, 3 lean meat Low-sodium diets: Substitute 1/4 cup lemon juice for soy sauce and use 1/4 tsp. thyme instead of the ground ginger. The New Diabetic Cookbook by Mabel Cavaiani From: Fred Mueller Date: 08-22-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Cheese Pie Categories: Diabetic, Desserts, Pies, Fruits Yield: 1 servings -Cheese layer..... -not bake. 8 oz Softened cream cheese 2 tb Granulated sugar 1 Egg -replacement -Pie layer............... 1 ts Vanilla 1 1/2 c Canned pumpkin 1 c Evaporated milk 2 Eggs 2 tb Granulated sugar 1 1/2 Pumpkin pie spice -replacement -Prepare pie shell but do For cheese layer, combine cream cheese, sugar replacement, vanilla and 1 egg in mixing bowl. Stir to mix well, spread in bottom of unbaked pie shell. For pie layer, combine pumpkin, milk, 2 eggs sugar replacement and spices in a mixing bowl, beating to blend thoroughly. Carefully pour over cheese layer. Bake at 350 degree for 65 to 70 min or until knife inserted comes out clean. From: Fred Mueller Date: 09-15-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Custard Categories: Diabetic, Desserts Yield: 1 servings 2 1/2 c Low fat milk -replacement 1/4 ts Salt 1 ts Vanilla 3 Eggs -nutmeg 3 tb Granulated sugar Combine milk, sugar replacement, salt, vanilla and eggs in large bowl. Beat to blend well. Pour into six 1/2 cup individual baking dishes; sprinkle with nutmeg. Set cups in large baking pan. Add 1 inch of water to pan. Bake custard at 350 degrees for 45 min. or until knife inserted in center comes out clean. From: Fred Mueller Date: 09-15-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fruit Cocktail Whip Categories: Diabetic, Desserts, Fruits Yield: 1 servings 1 ts Unflavored gelatin 3 Saccharin tablets, (1/4 2 tb Water, cold -grain each) 1 c Water, boiling 1/2 c Fruit Cocktail, drained 1 tb Lemon Juice -(DP) Sprinkle gelatin over cold water; let stand 5 minutes. Add boiling water; stir until dissolved. Add lemon juice and saccharin. Chill until mixture begins to set. Beat until fluffy with rotary beater; fold in fruit cocktail. Chill until firm. NOTE: Other dietetic-packed Fruit may be substituted for fruit cocktail. Liquid drained from fruit may be brought to boil and substituted for boiling water. For jellied Fruit Salad, omit beating, if preferred. From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Noodle Bake Categories: Diabetic, Pasta Yield: 1 servings 2 oz Cheddar Cheese, cubed 1/2 c Noodles, cooked 1/4 c Milk -Salt 1/2 c Green beans, canned, -Pepper -drained -Paprika Melt Cheese in milk in small saucepan over low heat; blend until smooth. Combine with beans, noodles, salt, and pepper. Place in individual casserole; sprinkle with paprika. Bake in moderate oven (350 degrees F.) 25 minutes, or until brown. NOTE: Macaroni, rice, or spaghetti may be substituted for noodles. From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Custard Categories: Diabetic, Desserts, Fruits Yield: 1 servings 3 Saccharin tablets, (1/4 1/8 ts Salt -grain each) 1/4 ts Nutmeg 1 tb Water, warm 1/4 ts Cinnamon 1/2 c Milk -dash 1/2 c Pumpkin, canned -Ginger 1 Egg, well beaten Dissolve saccharin in warm water. Combine with remaining ingredients; Pour into custard cup. Place in shallow pan of hot water. Bake in moderate (350 degree F.) 45 minutes, or until knife inserted near edge of custard comes out clean. From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creamy Frosting for Family Favorite Cake Categories: Diabetic, Desserts, Cakes Yield: 1 servings 1/2 c Non-fat cottage cheese, 1/2 tb Diet margarine, melted -sieve 1/2 c Equal-Sugar twin 1/8 ts Salt 1 ts Vanilla Mix all ingredients. Beat until smooth. Spread on Cake. Frosts one cake. From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bombay Chicken with Almonds Categories: Diabetic, Poultry, Main dish, Curries Yield: 1 servings 1 ts Reduced-calorie margarine 1 t Chicken-flavored bouillon 1/4 c Chopped almonds -granules 2 ts Curry powder, divided 1 c Boiling water 1 c Diced, unpeeled apple 1/2 c Skim milk 1/2 c Chopped onion 1 tb Lemon juice 1/2 c Sliced fresh mushrooms 1 c Chopped, cooked chicken 1 tb All-purpose flour Melt margarine in a large skillet over medium heat; add almonds. Cook 10 minutes or until almonds are golden brown, stirring frequently. Sprinkle almonds with 1 tsp curry powder; toss lightly to coat. Drain almonds on paper towels. Add apple, onion, and mushrooms to skillet; saute 5 minutes. Stir in remaining 1 tsp curry powder and flour. Cook over low heat 2 minutes, stirring frequently. 4. Dissolve bouillon granules in boiling water; add to skillet with milk and lemon juice. Cook over low heat 5 minutes or until smooth and thickened, stirring constantly. Add chicken; continue to cook over low heat, stirring constantly, until thoroughly heated. Yield: 5 servings Each serving amount: 1/2 cup Exchanges: 1 Medium-fat meat Cal 116, Fat 6gm, Carbo 9gm, Prot 8gm, Sod 38mg, Chol 12mg Source: University of Alabama at Birmingham's, All New Cookbook for Diabetics and Their Families From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diet Blueberry Bread Pudding Categories: Diabetic, Desserts, Breads/bm Yield: 1 servings 2 tb Sugar 4 Slices Stale diet bread, 1 tb Cornstarch -(w) 10 pk Diet sweetener (1gr each) 1 tb Diet margarine, softened 1/2 ts Grated orange peel 1/2 c Evaporated skim milk 1 Pint -Blueberries, washed, stem, - -sort 1 Juice of 1/2 lemon Combine the sugar, cornstarch, sweetener and orange rind, pressing out all the lumps. Dump the blueberries into a 6-cup shallow casserole that has been lightly sprayed with non-stick vegetable cooking spray. Dump the sugar mixture, add the lemon juice and toss well to mix. With a potato masher, lightly mash the blueberries, set aside. Butter the bread slices lightly on one side, stack the slices and cut into 1/2" cubes. Dump into the casserole and toss well to mix. Bake the pudding at 350 F for 30 minutes, remove from oven, add the evaporated milk and stir well to mix. Return to the 350 F oven, and bake for 15 minutes more, uncovered. Served warm, topped, if you desire, with a little whole milk. From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Banana Pudding Splits Categories: Diabetic, Desserts, Fruits, Chocolate Yield: 1 servings 1 c Plain low-fat yogurt 1/2 oz Pistachios,coarsely 1 pk Chocolate pudding mix, -chopped -low-fat(4) 1/4 c Thawed dairy whipped 2 Medium bananas, peeled -topping 1/2 ts Lemon juice 4 Bing cherries, fresh* * If bing cherries are not available, use 4 maraschino cherries. In blender,process yogurt on high speed for 30 seconds, add pudding mix and process 1 minute, scraping down sides of container as necessary. Cut each banana into 6 diagonal slices and sprinkle with lemonjuice. Arrange 2 banana quarters into each of 4 goblets or dessert dishes, top with 1/4 pudding mixture. Sprinkle each portion with 1/4 of the pistachios, then top each with 1 tablespoon whipped topping and 1 cherry. From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Candy Cups Categories: Diabetic, Candies, Chocolate Yield: 1 servings -Keywords: Brand/Mildred 1 lb Milkcote coating In the top of a double boiler, melt milkcote over hot, not boiling water. Paint sides and bottoms of candy cups or small baking cups with melted coating, using a good quality 1-inch brush. Freeze until firm. Remove from freezer and fill to within 1/16-inch from the top with dietetic jellies, peanut butter filling, nut meats, raisins, or any filling a diabetic may eat. Add milkcote to cover top and seal edges. Chill again until top is firm. Store candies in their paper cups. Source: Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201 From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Melt-Away Mints Categories: Diabetic, Candies, Chocolate Yield: 1 servings 1 1/2 lb Milkcote chocolate coating 2/3 c Melted vegetable shortening -finely chopped 3 Or 4 drops Peppermint oil Milkcote chocolate In the top of a double boiler, melt milkcote coating over hot, not boiling, water. Add shortening and peppermint, a little at a time, beating well after each addition. Chill chocolate mixture in the refrigerator until of a soft custard consistency. Place in a mixing bowl and beat for 30 seconds. DO NOT OVERBEAT. Pour into a waxed paper-lined 10 x 13-inch pan. Cover with waxed paper and tap pan to level mixture. Place in refrigerator until firm but not hard. Cut into squares. Dip in melted and cooled milkcote coating. Makes about 100 pieces. Source: Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201 From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Peanuts Categories: Diabetic, Chocolate, Nuts/grains, Candies Yield: 1 servings 1 lb Whitecoat chocolate coating 1/2 c Peanut butter In the top of a double boiler, melt coating over hot, not boiling, water. Add peanut butter and blend until smooth. Fill peanut molds almost full and chill in freezer until firm. Turn over and tap peanuts from molds. Makes about 75 peanuts. Source: Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201 From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diatetic Cream Cheese Balls Categories: Diabetic, Candies, Chocolate Yield: 1 servings 1 pk (8 0z. size) cream cheese -Milkcote or whitecoat 3/4 c Finely chopped pecans -chocolate Cream the cream cheese and add pecans. Chill until cheese will form balls. Dip balls into melted whitecoat or milkcote chocolate coating. Makes about 25 balls. Source: Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201 From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diatetic Bark Candy Categories: Diabetic, Chocolate, Candies Yield: 1 servings -Keywords: Brand/Mildred 1 c Crunchy cereal 1 lb Milkcote or whitecoat -Watermelon seeds or any -chocolate -other crunchy food In the top of a double boiler, melt coating over hot, not boiling, water. Add cereal and seeds. Blend together thoroughly, then pour onto waxed paper and spread thinly. Let stand until firm. Break into pieces. Source: Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201 From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diatetic Candy Suggestions Categories: Diabetic, Chocolate, Candies Yield: 1 servings Raisins dates, or half pecans or walnuts may be dipped in diatetic chocolate coating, separated and placed on waxed paper and chilled until firm. Clusters may be made by mixing the melted coatings with raisins, nuts, or cereals. Place on waxed paper, chill until firm. Strawberries may be partially or entirely dipped in coating. Serve the same day as dipped. Source: Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201 From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Cookies Categories: Diabetic, Cooky/bars, Desserts Yield: 1 servings 1/2 c Shortening/promise 1 ts Baking soda -margarine 1 c Grated apple 1 Egg 1/2 ts Salt 2 tb Sweet 'n' low 1 ts Cinnamon 1 tb Butter 1/2 ts Nutmeg 1/2 c Buttermilk/sour cream 1/4 ts Ground cloves 2 c Flour 1 tb Vanilla Cream shortening, egg, sugar substitute and butter; add buttermilk and mix in flour and baking soda, apple, salt, cinnamon, nutmeg, soda, cloves and vanilla. Drop on greased cookie sheet. Bake 7-8 minutes at 375 degrees. From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Blueberry Muffins Categories: Diabetic, Bisquick, Breads/bm Yield: 1 servings 2 c Bisquick 1 Egg 1/4 c Artificial sweetener 1 c Fresh blueberries -(equivalent to 6 tb sugar) 2 ts Grated lemon peel 1 c Commercial sour cream Preheat oven to 425 F (210 C) and grease 12-cup muffin pan. Combine Bisquick and 1/4 cup artificial sweetener. Make a well in centre of mixture and add sour cream and egg all at once. Beat with a fork until all ingredients are well combined. Gently fold in fresh blueberries. Put 1/4 cup of batter into each muffin cup. In a small bowl, combine lemon peel and 2 tablespoons artificial sweetener. 8. Sprinkle peel and sweetener mix over batter in each muffin cup. Bake on centre shelf for 20 to 25 minutes, or until golden brown. These muffins are best served hot. Exchange per serving: 1 bread, 1 fat 1 serving equals 119 calories Makes 12 muffins Source: The Muffin Baker's Guide By Bruce Koffler From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Date Nut Cookies Categories: Diabetic, Cooky/bars, Desserts Yield: 1 servings 1 c Diabetic Orange Marmalade 1 c Chopped Dates 1 ts Baking Soda 1/2 ts Cinnamon 1/2 c Shortening 1 c Nuts 2 c Flour 1 ts Vanilla 1 Egg Mix all ingredients together well. Drop by teaspoon on greased sheets. Bake 8-10 minutes in a 350oF preheated oven. Makes 36 cookies. Source: "The Yankee Kitchen" 03-26-93 (#4) [Dorothy] From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Cream Mousse Categories: Diabetic, Desserts, Chocolate Yield: 1 servings 1 pk (1-oz) Low cal 1/2 ts Butter flavoring -chocolate pudding 1 Egg white 1 1/2 c Skim milk 2 ts Fructose 1/2 ts Grand mariner 4 Tb Prepared low calorie topping In small bowl, combine pudding mix and milk. Microwave at HIGH 5-7 minutes, or until slightly thickened, stirring 2-3 times. Stir in Grand Mariner and butter flavoring. Cover top of pudding with wax paper. Let cool. In small bowl combine egg white and fructose. Whip until egg whites form stiff peaks. Fold in pudding. Spoon in serving dishes, chill. Serve with low-calorie whipped topping. From "Microwaving on a Diet" by Barbara Methven. From: Jeffrey Dean Date: 12-06-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Dietetic Candy Suggestions Categories: Diabetic, Candies, Chocolate Yield: 1 servings -Keywords: Brand/Mildred Raisins dates, or half pecans or walnuts may be dipped in dietetic chocolate coating, separated and placed on waxed paper and chilled until firm. Clusters may be made by mixing the melted coatings with raisins, nuts, or cereals. Place on waxed paper, chill until firm. Strawberries may be partially or entirely dipped in coating. Serve the same day as dipped. Source: Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201 From: Jeffrey Dean Date: 11-18-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Greek Christmas Bread Abm Categories: Diabetic, Vegetarian, Breads/bm Yield: 15 servings MMMMM----------------HOLIDAY CB; AMER DIABETES AS--------------------- 1 pk (or 1 tablespoon) Active Dry 1 Egg -Yeast 1/4 c Milk 1/4 c Warm Water (110 to 115 1/4 c Vegetable Oil -degrees) 1 1/2 c Whole Wheat Flour 1/3 c Sugar 1 c All-Purpose Flour 1 ts Ground Cardamom 1/4 c Golden Raisins 1/4 ts Salt 1/4 c Walnuts, chopped Dissolve the yeast in the warm water. Combine the sugar, cardamom, salt, egg, milk and oil in a large bowl. Mix well. Add the yeast mixture, flours, raisins and nuts. Mix well. Add enough extra flour to make soft dough. Turn the dough out onto a floured surface and knead until smooth and elastic, about 5 minutes. Shape into a round loaf. Put the dough into a lightly-oiled 8-inch-round cake pan. Cover with a damp towel and let rise in a warm place until doubled in bulk, about 1 hour. Bake in a 350-degree oven 35 to 40 minutes, or until brown. One Serving = Calories: 147 Carbohydrates: 22 Protein: 4 Fat: 6 Sodium: 40 Potassium: 101 Cholesterol: 18 Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange Posted 09-08-93 by BOB EMERT on C-Cooking From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Homemade Mincemeat Categories: Diabetic, Fruits, Vegetables Yield: 36 servings 6 Green tomatoes, chopped 1/2 ts Allspice 6 Tart apples, chopped 1/2 ts Ground ginger 1 c Currants 1/4 c Vinegar 1 c Raisins 1 tb Grated orange peel 3 ts Ground cinnamon 1/2 c Unsweetened orange juice 1 ts Ground cloves Combine all ingredients in a large, heavy pot. Simmer until thick. Makes about 3 quarts. Freeze mincemeat in one-cup portions. 1/3 cup serving = 44 calories, 1 Fruit & Vegetable choice .6 grams protein, .2 grams fat, 11.3 grams carbohydrate, 1 gram fiber Cookies Naturally by Shirley Hartung, Kitchener, Ontario 1989 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chili Sauce (Sugar Free) Categories: Diabetic, Sauces, Chili Yield: 6 =1/2 pints 3 qt Tomatoes; -(about 2 medium) -peeled, chopped 2 ts Salt -(about 18 medium) 3/4 ts Cinnamon 2 c Chopped green peppers; 3/4 ts Cloves -(about 2 medium) 2 c Vinegar 2 c Chopped onions; 3 tb Liquid artificial sweetener Combine all ingredients in a large sauce pot. Bring to a simmer. It may require 3 to 4 hours of cooking time. When the mixture reaches the desired thickness, pour hot, into hot jars, leaving 1/4 inch head space. Adjust caps. Process 15 minutes in boiling water bath: yield about 6 half pints. 1 Tbsp. = 6 calories From: Ball Blue Book Shared By: Pat Stockett MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Soup Categories: Diabetic, Chocolate, Side dishes, Soups/stews, Crockpot Yield: 4 - 5 folks 1/2 c + 1 tb sugar;* (of course, we use low-fat) -sugar sub may be used! 3 Slices bread;8 5 tb Flour; 1/4 c Stick butter; 2 tb Cocoa; -=OR=- 4 c Milk; 1/4 c Margarine;* Combine sugar, flour and cocoa. Put under broiler and brown, stirring frequently. Add a little milk until cramy. Heat the remainder of the milk to boiling point. Slowly add a little until creamy. Heat the remainder of the milk to boiling point. Slowly add the cold milk mix, bring again to boiling point. Add vanilla and salt to taste (about 1/2 teaspoon vanilla and dash of salt). Cube the bread and fry golden brown in the butter. Add the toasted bread at serving time. Note: This is what you fix for your kids (even us big kids) on a cold winter's day. They (and we) love it for lunch. *(If the sugar substitute and fat substitute are made) Food Exchange per serving: 1 LOW-FAT MILK EXCHANGES + 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Source: The Ranch House Cookbook: Officers' Wives' Club Camp Pendleton, Califorina Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Crunchy Cereal Bar Categories: Diabetic, Snacks, Cooky/bars Yield: 18 servings 1/4 c Margarine 2 c Crumbled shredded wheat bis. 1/3 c Brown sugar, packed 1/2 c Chopped walnuts 1 lg Egg 1 c Raisins In a microwave-safe dish, combine the margarine and brown sugar. Microwave on high about 1 minute to melt the margarine. Beat in the egg when the sugar mixture has cooled, about 5 minutes. Add the shredded wheat, walnuts, and raisins. Stir until well mixed. Pat into the bottom of a 5 inch square microwave safe dish. Microwave on High about 4-6 minutes. Let stand for at least 10 minutes before cutting into bars. To prepare in a conventional oven, preheat oven to 375 F. Cream together margarine and brown sugar. Beat in egg and add the rest of ingredients. Pat mixture into bottom of an 8 inch square pan. Bake for 15-18 minutes or until the top is browned. Let stand 5 minutes before cutting into 18 bars. 1 bar = 198 calories, 1 starch/bread, 1 fruit, 2 fat exchanges 2 grams protein, 29 grams carbohydrate, 12 grams fat, 87 mg sodium Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared by Elizabeth Rodier April 1994. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Kiwifruit & Strawberries Categories: Diabetic, Fruits, Desserts, Side dishes Yield: 4 sweet ones 2 Kiwifruit; -consentrates with 1 tb 2 c Strawberries; fresh* -water 1 tb Onrange juice; frozen mixed 1 ts Pine nuts; toasted * Raspberries, blueberries or blackberries may be substitued for the strawberries. Peel kiwifruit and slice in thin rounds. Arrange on dessert plates. Wash, hull and slice the strawberries and arrange them over the kiwifruit. Drizzle orange juice over each dish and top with pine nuts. Food Exchange per serving: 1 FRUIT EXCHANGE; CAL: 54; CHO: Omg; CAR: 12g; PRO: 1g; SOD: 3g; FAT: 1g Source: Light & Easy Diabetic Cuisine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Frost Categories: Diabetic, Fruits, Desserts, Cheese Yield: 4 sweet ones 1 1/4 c Plain low-fat yogurt; -concentrate 1/4 c Part-skin ricotta cheese; Garnish 2 c Frozen strawberries; (no Extra strawberries for -sugar added) Few sprigs fresh mint; 1 ts Pure vanilla extract; -(optional) 1 tb Frozen orange juice; In a blender or a food proccessor fitted with metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth. Spoon into parfait glasses and garnish with berries and a mint sprig, if disired. Serve at once. Food Exchange per serving: 1/2 MILK EXCHANGE + 1/2 FRUIT EXCHANGE; CAL: 81; CHO: 6mg; CAR: 13g; PRO: 5mg; SOD: 72mg; FAT: 1g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Brunch Pizza Categories: Diabetic, Kids, Cheese, Breads/bm, Meats Yield: 1 pizza 1/2 lb Boiled Ham, sliced 1/4 c Low-fat Milk 8 oz Part Skim Mozzarella Cheese, pn Dried Oregano Grated Pizza Crust, prepared or 2 Eggs Homemade Pat the pizza dough out on a 13- by 9-inch pan, baking, sheet or a round pizza pan. Cut the ham into strips and put them on the dough. Sprinkle on the cheese. Combine the eggs and milk in a bowl and beat to blend. Pour the eggs over the dough and sprinkle on the oregano. Bake in a 375-degree oven for 20 to 30 minutes. One Serving = Calories: 277 Carbohydrates: 15 Protein: 19 Fat: 15 Sodium: 785 Potassium: 206 Cholesterol: 145 Exchange Value: 1 Bread Exchange + 2 Medium-Fat Meat Exchanges + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. Posted from the Echo's Library 04/19/94 by Frank Skelly MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Basil Pork Chops Categories: Diabetic, Meats, Main dish Yield: 4 servings 4 Lean center-cut pork chops 1 ts Dried basil (1 1/4 lbs.) 1/2 ts Salt 1 c V-8 Juice 1 ts Coarsely ground black pepper Trim and discard excess fat from chops. In a large frying pan, brown chops without added fat. When chops are browned, add other ingredients. Cover tightly and simmer 40 minutes or until tender. Turn meat occasionally and add a few tablespoons of water if necessary to prevent burning. 1 Serving: 1 Chop Plus 1 Tbsp. Sauce Nutritive values per serving: 3 gm. carbohydrates; 25 gm. protein; 14 gm. fat; 240 calories; 0.7 gm. fiber; 521 mg. sodium; 91 mg. cholesterol Food Exchange per serving: 3 Medium-Fat Exchanges + 1 Vegetable Exchange. Low-sodium diets: Omit salt. Substitute unsalted V-8 Juice. Courtesy of Shareware RECIPE CLIPPER 1.1 Posted from the Echo's Library 04/19/94 by Frank Skelly MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cottage Cheese Vegetable Casserole Categories: Diabetic, Casseroles, Main dish, Vegetables, Pasta Yield: 2 servings 1 c Thinly sliced carrots 1/2 c Skim milk 1/2 c Chopped onion 1/2 ts Salt 1 tb Reduced calorie margarine 1/2 ts Basil 1/2 c Sliced mushrooms 1/4 ts Thyme 1 (8 ounce) package noodles, 1/8 ts Pepper -cooked and drained Parsley sprigs (opt.) 2 c Low-fat cottage cheese Yield 12 servings - 1/2 C ea. Each serving may be exchanged for: 1 Bread, 1 Low-Fat Meat Combine carrots, onion and margarine in non-stick skillet; cook on medium heat until tender. Add mushrooms and cook 5 minutes; set aside Combine remaining ingredients, except parsley, in large bowl; stir in cooked vegetables. Turn mixture into nonstick 2 Qt. casserole. Cover and bake at 350 for 30 minutes or until bubbly. Garnish with parsley before serving, if desired. Posted from the Echo's Library 04/19/94 by Frank Skelly MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Zero Salad Dressing Categories: Diabetic, Dressings Yield: 2 servings 1/2 c Tomato juice 1/8 ts Oregano 2 tb Lemon juice or vinegar 1 ds Pepper 1 tb Minced onion 1 ds Garlic powder (optional) 1/8 ts Salt Yield: 1/2 C Each serving: 2 Tbsp Free Food (up to 2 servings per day) Combine all ingredients in jar with tightly fitted top. Refrigerate several hours. Shake well before using. Note: This dressing may be kept for several weeks refrigerated in a closed container. Courtesy of Shareware RECIPE CLIPPER 1.1 Posted from the Echo's Library 04/19/94 by Frank Skelly MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Tart Categories: Diabetic, Fruits, Desserts Yield: 8 sweet ones 1 Graham Cracker pie shell; 1 ts Orange rind; grated freshly 2 c Low-fat milk;(2%) 2 c Strawberries; cleaned & 1 1/8 oz (1 pkg) sugar-free vanilla Hauled( other berries maybe -instant pudding mix; -substituted Use an 8- or 9-inch tart pan with removeable bottom. Firmly pat gramham cracker pie shell into tart pan. Set aside. Blend milk with instant pudding mix in deep bowl using a whisk or an electric mixer. Continue mixing at low speed for 1 minute or until pudding is dissolved. Add grated orange rind. Let stand for 5 minutes and pour into pie shell. Let stand for 15 minutes or until set. Arrange strawberries or other berries decoratively over pudding shortly before serving. Ford Exchanges per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE; CAL: 134; CHO: 18g; PRO: 3g; FAT: 5g; SOD: 320mg; CHO: 1mg; LOW-SODIUM DIET; This recipe is suitable for occasional use. Use unsalted margarine in pie shell. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Graham Cracker Pie Shell Categories: Diabetic, Pies Yield: 9 " crust 7 lg Plain graham wafers; ( each 3 tb Margarine; melted -2 1/2" X 5") Break graham wafers into small pieces, place in a plastic bag, fasten opening with a bag tie, and press with a rolling pin or a large jar to make crumbs. Continue until all crumbs are fine (total of 1 1/4 cups). Empty into bowl. Melt the margarine, add to crumbs, and mix well with a fork. Set aside 2 tb to use later as the garnish on the pie filling. Using the back of a spoon, press remainder of crumb mixture evenly on bottom and sides of a 9" pie plate. Chill in refrigerator for 3 hours or longer before filling. Food Exchange per serving: (crust only) 1 FAT EXCHANGE + 1/2 STARCH EXCHANGE; CAL: 86; CHO: 9g; PRO: 1g; FAT: 5g; SOD: 108mg; CHO: 0mg; LOW-SODIUM DIETS: Use unsalted margarine. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Custard Categories: Diabetic, Desserts Yield: 1 servings 2 1/2 c Low fat milk 3 tb Granulated sugar - -replacement 1/4 ts Salt 1 ts Vanilla 3 Eggs -nutmeg Combine milk, sugar replacement, salt, vanilla and eggs in large bowl. Beat to blend well. Pour into six 1/2 cup individual baking dishes; sprinkle with nutmeg. Set cups in large baking pan. Add 1 inch of water to pan. Bake custard at 350 degrees for 45 min. or until knife inserted in center comes out clean. From: Fred Mueller Date: 09-15-93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peter's Favorite Strawberries Categories: Diabetic, Fruits, Desserts Yield: 4 sweet ones 1 pt Very Red strawberries; ripe Sugar substitute equivalent 1 md Orange; To 1 tablespoons sugar; 2 tb Orange juice; (optional) 2 tb Sweet vermouth; Wash and hull strawberries; cut in half. Slice ends off orange; quarter orange lengthwise and slice orange wedges crosswise with rinds left on, as thin as possible. Put strawberries and oranges in a bowl; mix well. Mix together the orange juice and sweet vermouth and drizzle over fruit mixture; stir to mix. Check to see if berries have enough natural sweetness for your taste; if not, add sweetener. Cover bowl and chill in refrigerator 2 hours before serving; stir gently several times to blend flavors. Food Exchanges per serving: 1 FRUIT EXCHANGE; CAL: 56; CHO: 11g; PRO: 1g; FAT: 0g; SOD: 1mg; CHO: 0mg; LOW-SODIUM DIETS: This recipe is excellent. Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,M.S. and Katharine Middleton Brought to you and your via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Yogurt Cooler Categories: Diabetic, Fruits, Desserts, Snacks Yield: 2 sweet ones 1 c Strawberries; sliced 1 c Sparkling mineral water; 1/2 c Plain nonfat yogurt; Or sletzer or club soda Combine ingredients in a blender or food processor, process until smooth. Pour into chilled glasses and serve. Food Exchange per serving: 1/2 NONFAT MILK EXCHANGE; CAL: 54; PRO: 4g; CAR: 10g; FAT: TRACE; CHO: 1mg; SOD: 70; Souce: Joslin Diabetes Gourmet Cookbook by Bonnie Sander Polin, Ph.D. and Frances Towner Giedt. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fresh Fruit Medley Categories: Diabetic, Fruits, Desserts Yield: 4 servings 1 sm Apple; peeled and diced 2 tb Part-skin ricotta cheese: 12 md Size bananas; sliced 1/8 ts Ground ginger; 1 sm Orange; sectioned 1/8 ts Ground cinnamon; 1/2 c Seedless grapes; 1/2 ts Pure vanilla extract; 1 tb Frozen orange juice; 1/2 ts Pure vanilla extract; -concentrate; 4 Walnut halves; 1/4 c Low-fat yogurt; Place all fruit in a bowl and mix in frozen orange juice concentrate. In a blender, combine yogurt, ricotta, ginger, cinnamon and vanilla. Portion the friut into dessert bowls, top each with yogurt-ricotta sauce and garnish with a walnut half. Other fruits may be substituted, such as melon, kiwifruit, strawberries, blueberries, pears, or pineapple. The fruit medley may also be served without topping. Food Exchange per serving: 1 FRUIT EXCHANGE + 1/2 FAT EXCHANGE; CAL: 87; CHO: 2mg; CAR: 17g; PRO: 2g; SOD: 20mg; FAT: 2g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Double-Chocolate Oatmeal Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 36 servings 1 c Sugar 1/2 c Whole-wheat flour 1 c (2 sticks) margarine 1/4 c Cocoa 1 Large egg 2 c Rolled oats 1/4 c Water 1/2 ts Baking soda 1 ts Vanilla 1/2 c Semisweet chocolate chips 1 1/4 c All-purpose flour Cream sugar and margarine together at medium speed until light and fluffy. Add egg, water, and vanilla, and mix at medium speed for 30 seconds, scraping down the bowl before and after adding egg, water and vanilla. Stir flours, cocoa, oatmeal, baking soda and baking powder together to blend ; add to egg mixture. Mix to medium speed to blend and then add chocolate chips. Drop dough by 1 1/2 tablespoonfuls onto cookie sheets that have been sprayed with pan spray or lined with aluminum foil. Bake at 350 for 12 to 14 minutes, or until cookies are not quite firm; do not over bake, or cookies will be too hard. Remove them to a wire rack and cool to room temperature. Yield: 36 servings (36 cookies) Food exchanges per serving: 1 bread and 1 fat Calories: 120, CHO: 15g, PRO: 2g, FAT 6g, Na: 77 mg, Cholesterol 8mg Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master. From the files of Al Rice, North PoleAlaska, Feb 1994 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Rice Pudding Categories: Diabetic, Rice, Desserts Yield: 4 sweet ones 1 c Low-fat milk; 3 pk Of sugar substitute; 1 Packet butter buds; 1 ts Lemon peel; grated 2 Eggs; 1 ts Vanilla; 2 tb Sugar; 1/2 ts Uncooked brown rice; -=OR=- 1/4 c Raisins; Preheat ovenm to 325 degrees. Heat milk in saucepan. Add Butter Buds and stir unitl dissolved. Heat until mixture simmers. Remove from heat. In separate bowl, beat eggs unmitl frothy. Add sugar, lemon peel, vanilla and nutmeg. Add to milk mixture. Add rice and raisins. Mix well. Pour into 1-quart baking dish. Sprinkle with additional nutmeg. Bake for 30 minutes, or until knife inserted near center comes out clean. Source: Cooking for the Health Of It by Gail L. Becker, R.D. Brought to you and yours via Nancy O'Brion and Her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Red Cabbage with Diced Apples Categories: Diabetic, Vegetables, Side dishes, Fruits Yield: 6 sweet ones 4 c Cabbage; thinly sliced 1 Chicken-flavor bouillon cube 1 Green apple; peeled cored 1/8 ts Allspice; -diced 1 ds Pepper 1/4 c Onion; diced 3/4 c Water; 2 tb Lemon juice; 2 pk Sweet 'N Low Combine all ingredients except water and Sweet 'N Low in large saucepan. Add water. Cover and simmer 20 minutes, or until cabbage is tender. Stir in Sweet 'N Low. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/4 FRUIT EXCHANGE? Serving size (1/2 cup): Cal: 35; Protein 1gm; Car: 8gm; Fat: trace Protein: 1gm; Sod: 175mg; Cooking for the Health Of It by Carl Becker, R.D. Brought to you and your via Nancy O'Brion and Her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Garlic Potatoes Categories: Diabetic, Side dishes, Vegetables Yield: 6 nice folks 4 lg Pink potatoes 6 tb Margarine; 6 tb Butter; 3 cl Garlic -=OR=- Salt & pepper to taste Peel potatoes. Gently boil salted water until barly tender. Drain. Put drained potatoes back into pan and shake over heat until they appear to have flours on the outside. Cool and thinly slice. Melt butter in large skillet. Add garlic through press. Season with salt and pepper. Add potatoes to skillet. Turn them about in the butter then press together to form a large flat cake. Cover slow heat. Turn the whole mass with a spatula fairly frequently until a nice brown crust has formed. Serve hot. Makes 6 servings. Food Exchanges per servings: 1 STARCH/BREAD EXCHANCE + 1 FAT EXCHANGE (If you make the potatoes medium which would about 1/2 cup for Starch/bread exchange & cut back on the oil by using a pan spray and use 1 fat exchange per serving. This is really a dish that Bert would enjoy). Vegetable Cookbook by Paul Mayer and Nitty Gritty Productions Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Celery Slaw Categories: Diabetic, Vegetables, Side dishes Yield: 6 sweet ones 3 c Celery; thinly sliced 2 tb Sugar(used sugar substitute) 1/2 c Carrots; grated 1/2 ts Salt; 1 Apple; unpeeled, cored, and 2 tb Vinegar; -diced 1/2 c Walnuts; coarsely chopped 1/2 c Mayonnaise;(low-cal) -(optional) Combine celery, carrots, and apples. Thoroughly blend remaining ingredients and fold into celery mixture. If desired, fold in walnuts or sprinkle over top as a gamish. Chill at least 30 minutes before serving in lettuce-lined bowl. Delightly crunchy! Food Exchange per serving: 1 FAT EXCHANGE + 1/4 FRUIT EXCHANGE (IF YOU USED THE BIGGEST APPLE EVER). I would cut this recipe down to make this be 1 fat exchange for me and use sugar substitute. Could be used as a side dish for the vegetarian. Source: Women's Circle for Cooks on the Go by WHOM Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sesame Chicken with Broccoli Categories: Diabetic, Side dishes, Main dish, Vegetables Yield: 4 servings 1 c Chicken breast; skinned 1/2 c Onion; chopped -bonned & cut into cubes; 5 tb Orange juice; concentrate 1 c Chicken seasoning; 1/4 c Water 1/2 ts Paprika; 1 lb Broccoli; coarsely chopped 1 ts Ginger root; minced 1 Lemon; 2 tb Toasted sesame seeds; Combine all ingredients except broccoli and lemon in bowl, cover and marinated for at least 30 minutes. Heat wok or skillet over medium hight heat. Stir-fry chicken mixture and broccoli for 15 minutes or until broccoli is just tender. Do not overcook. Serve with fresh lemon wedges. Food Exchange per serving: 1 LEAN-MEAT EXCHANGE + 1 VEGETABLES EXCHANGE 1 FAT EXHANGE(Sesame seeds has some oils), + 1/4 FRUIT EXCHANGE Health Eating Guide & Cookbook by Georage Mateljan Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: All Purpose Seasoning Categories: Diabetic, Herb/spice, Herb/spice Yield: 1 see below 2 tb Minced dehydrated onion; 1 ts Spearmint; 2 tb Seasame seeds; 1 ts Spearmint; 2 tb Parsley flakes; 1 ts Bay leaf powder; 2 ts Oregano; 1/2 ts Dill seed; 2 ts Garlic powder; 1/2 ts Thyme; 1 ts Celery seed; 1/2 ts Coriander; 1 ts Marjoram; 1/2 ts Dry mustard; 1 ts Dried basil; 1/2 ts Rosemary; In a blender, blend dehydrated onion into finer pieces. Add remaining herbs. Blend to mix well, but do not make into a powder. To keep herbs fresh, store in shaker top bottle with tight fitting lid. Can be used on all cooking, and at the table too to be used instead of salt. This is also bottled as commerical product called "Instead of Salt" All Purpose Herb Seasoning, if you want to save time. Yield: 1 3/4 oz or 9 3/4 tablespoon or 29 1/2 teaspoon. Source: Heathier Eating Guide & Goodbook by George Mateljan Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Swedish Cardamom Braid Abm Categories: Diabetic, Vegetarian, Breads/bm Yield: 12 servings MMMMM------------------HOLIDAY COOKBOOK; WEDMAN----------------------- 2 tb Yeast 1/4 c Vegetable Oil 1/2 c Lukewarm Water (105 to 110 1 Egg -degrees) 3 1/2 To 4 c Flour 1/2 c Milk, scalded 1 ts Ground Cardamom 1/4 c Sugar 1/2 c Raisins, dark or golden 1/2 ts Salt Combine the yeast and the lukewarm water. Let stand until dissolved. Pour the hot milk over the sugar to dissolve it. Pour the hot milk over the sugar to dissolve it. Add the salt and vegetable oil. Cool. Stir in the yeast mixture, egg, 3 cups of the flour and the cardamom into the sugar mixture. Add the raisins and extra flour. Beat until smooth. Turn the dough onto a lightly-floured surface. Knead until smooth and elastic. Transfer to a lightly-oiled bowl, cover with a damp towel and let rise in a warm place until doubled, about 1 hour. Punch down the dough and transfer to a lightly-floured surface. Divide into thirds. Roll each part into a 10-inch-long strand. Braid loosely. Place on a lightly-oiled baking sheet. Cover and let rise in a warm place until doubled, about 1 hour. Bake in a 350-degree oven for 30 to 35 minutes. One Serving = Calories: 121 Carbohydrates: 17 Protein: 2 Fat: 5 Sodium: 94 Potassium: 89 Cholesterol: 23 Exchange Value: 1 Bread Exchange + 1 Fat Exchange Posted 09-08-93 by BOB EMERT on C-Cooking From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tasty Black-Eyed Pea Salad Categories: Diabetic, Salads, Vegetables, Beans Yield: 6 servings 1 16oz pkg frozen Black 1/2 c Chopped red Bell pepper -eyed peas 2 c Spinach leaves, torn 2 1/4 c Water 4 c Lettuce, torn 2 tb Chopped pimientos 1/2 ts Black pepper 1/8 ts Liquid Smoke 1/4 c Monterrey Jack Cheese, 1/3 c Cider vinegar -grated 1 ts Salt 1 Purple onion, sliced 1/2 ts Red pepper flakes -in rings 1 Med. onion chopped 1/2 c Sliced mushrooms, fresh 1 Garlic clove, minced 1/4 c Chopped pecans 1 ts Olive oil Bring 1.5 cups of water to a boil, add the frozen peas, the pimiento, Liquid Smoke, chopped onion, vinegar, and garlic. Reduce to simmer and cook for 45 minutes. Remove from heat, pour off water, and refrigerate for at least 6-8 hours. Combine all other ingredients in a large salad bowl. Mix in the black-eyed peas. Cover and refrigerate for 1 hour or more, then serve. This salad recipe and the others following are originals that i have been making for sometime. Most folk seem to enjoy them. Origin: Don's kitchen circa 1988 Posted 08-10-93 by DON HOUSTON on C-Cooking From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Don's Piquant Salad Dressing Categories: Diabetic, Salads, Dressings Yield: 6 servings 1/2 c Olive oil 1 Garlic clove minced 1/4 c Cider vinegar 1 tb Chopped chives 1/3 c Basil vinegar 2 tb Plain yogurt 1 tb Black pepper fresh ground 1 ts Tabasco sauce 2 tb Romano cheese, grated Mix all ingredients together. Chill for 1-3 hours. Shake well before pouring over salad. Origin: Don's kitchen circa 1979 Posted 08-10-93 by DON HOUSTON on C-Cooking From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hurricane Fruit Salad Categories: Diabetic, Salads, Fruits Yield: 6 servings 1 c Sliced bananas 1 c Plain yogurt 1 c Orange sections, fresh 1 c Cantalope balls -peeled 1/3 c Dates chopped 1/2 c Sliced strawberries 2 tb Shredded coconut 1 c Fresh pineapple chunks 6 Lettuce leaves 1/2 c Sliced Kiwi fruit, peeled Mix all ingredients except the coconut and the lettuce. Cover and chill for 1-2 hours. Place lettuce leaves on a plate, spoon mixture onto lettuce leaves, and garnish with the coconut. Origin: Don's kitchen circa 1993 Posted 08-10-93 by DON HOUSTON on C-Cooking From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Banana Cream Pie. Categories: Diabetic, Desserts, Pies Yield: 8 sweet ones 1 Vanilla wafer crumb crust 1/2 c Cold skim milk -(see 2/2) 2 Eggs beaten 1 1/2 ts Granulated gelatin Sugar substitute equivalent 1/4 c Cold water -to 3 tablespoons sugar 1 1/2 c Hot skim milk 1 1/2 ts Pure vanilla extract 1/4 c Of flour 1 lb Firm-ripe bananas Prepare pie crust and chill 2 hours or longer before filling. Soak gelatin in cold water and set aside. Heat 1 1/2 cups of milk in the top of a double boiler over simmering water. In a small bowl combine flour, salt and 1/2 cup of cold milk; mix until smooth and without lumps. Slowly pour i/2 cup of the hot milk into the bowl with the flour mixture; stir to mix well. The slowly pour contents of the bowl back into the pot of hot milk. Cook and stir over simmering water until thick and smooth. Pour mixture slowly on top of beaten eggs, stirring constantly. Return to top of double boiler. Cook and stir over simmering water about 4 minutes; remove from heat. Add gelatin, sweetener and vanilla; mix well to dissolve gelatin. Cool and chill until mixture begins to gel. Peel bananas, slice thin and measure 1 1/2 cups. Arrange 1 cup of sliced bananas in bottom of pie shell, then carefully spoon and pour filling evenly on top. Arrange remaining 1/2 cup sliced bananas on top and garnish with the vanilla crumbs saved when making pie shell. Cover whole pie carefully with plastic wrap. Chill 2-3 hours, until set and firm. To serve, cut into eight equal pieces. 9"pie = 8 servings CHO PRO FAT CAL FIBER SODIUM CHOL (g) (g) (g) - (g) (mg) (mg) :24 5 7 174 0.8 174 79 Food Exchanges per serving 1 fruit exchange plus 1 low-fat milk exchange..you can use unsalted margarine to eliminate salt. Shared by Al Massery alvism@aol.com Shared by Al MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vanilla Wafer Crumb Crust Categories: Diabetic, Pies, Desserts Yield: 1 crust 2 tb Margarine melted -1 3/4 inches in diameter 30 Vanilla Wafers 1/4 ts Pure vanilla extract Pre pare a 9" pie plate by rubbing inside, bottom and sides with 1 teaspoon of the margarine; set aside. Crush vanilla wafers to make very fine crumbs 1 1/2 cups. Place crumbs in a large bowl; combine vanilla and melted margarine and drizzle all over crumbs. Mix thoroughly with blending fork to make sure all is well blended. Remove about 2 tablespoons of crumb mixture and set aside to use as a garnish if desired. With back of a large spoon, press remaining crumbs evenly all over bottom and sides of prepared pie pan. Chill in refrigerator for 2 hours or longer before filling. CHO PRO FAT CAL FIBER SODIUM CHOL (g) (g) (g) --- (g) (mg) (mg) :11 1 5 95 0 71 9 Food exchanges per serving crust only 1 starch exchange plus 1 fat exchange Shared by Al Massey MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Blueberry Muffins Categories: Diabetic, Quickbreads, Breads/bm Yield: 15 muffins Ingredients 2 lg Eggs 2 c Whole wheat flour 1 c Unsweetened applesauce 1/2 ts Cinnamon 1/4 c Light oil (sunflower, corn) 1/2 ts Baking soda 1 c Fresh or frozen blueberries 1/2 ts Salt (without sugar) 1. Prepare muffin cups with oil or use paper or foil liners. 2 Preheat oven to 425 F. 3. In a large bowl, stir together flour, cinnamon, baking soda and salt. Set aside. 4. In a small bowl beat eggs until lemony;then stir in applesauce and oil. 5. Pour egg mixture into the dry ingredients and beat until well mixed. 6. Gently stir in blueberries. 7. Fill miffin cups 2/3 full. 8. Bake at 425 F for 30 minutes or until nicely browned. 9. Serve warm or cold. 10. These freeze well. Per muffin: 110 calories, 1 bread exchange, 1 fat exchange Shared by Dick Miale whose son shared with him---how fun! MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cherry Spice Cake Categories: Diabetic, Desserts, Cakes Yield: 12 sweet ones Ingredients 2 tb Lowfat soy flour 16 oz (1)cn waterpacked cherries 2 tb Nonfat dry milk powder -sour 1 tb Cinnamon 1/2 c Sweet milk (recipe below) 1 tb Baking powder 1/2 c Packed dates 1 ts Baking soda 1/4 c Light oil 1/2 ts Cloves 2 lg Eggs, seperated 1/2 ts Nutmeg 3/4 c Unsweetened applesauce 1/4 ts Salt 1 3/4 c Whole wheat flour 1. Prepare an 8 inch square cake pan. Oil & flour. 2. Prehat oven to 350 F. 3. Drain waterpacked cherries. 4. After cherries have drained will, measure 1 cup of them and set aside. 5. In blender puree together 1/2 cup sweet milk with 1/2 cup packed dates. 6. Blend oil, egg yolks and applesauce. Set aside next to cherries. 7. In a small bowl beat 2 egg whites until stiff and set asid. 8. In a large bowl combine flours, dry milk, baking powder, baking soda, salt and spices. Stir well. 9. Gradually mix blended liquid ingredients into dry ingredients until well moistened. 10. Gently stir in cherries. 11. Then fold in the egg whites just until combined. 12 Pour batter into the prepared cake pan and bake at 350 F for 50 minutes. 13. Cool cake to room temperature. 14. Refrigerate covered. < could be used served as cupcakes> Yield Variation: Substitute 1 cup fresh sliced strawberries for cherries. Per serving: 160 calories, 1 bread, 1 fruit, and 1 fat exchange. Shared by Dick Miale and son! MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sweet Milk Categories: Diabetic, Info/help Yield: 1 batch 2 c Reconstituted nonfat milk 2/3 c Raisins It should be made at least one day in advance of use, but reaches peak sweetness after two or three days. Combine milk and raisins in a jar, cover and refrigerate at least overnight. Before using, shake the jar vigorously. Milk should be an ivory color. Strain the milk to remove the raisins which will be mushy and a little flat tasting. Use milk as directed <in recipe>. Shared by Dick Miale and son MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Jelly Categories: Diabetic, Fruits, Jam/jelly Yield: 5 1/2 cups 2 Envelopes unflavored gelatin 4 c Strawberries; hulled washed 1/2 c Lemon juice; -and strained ds Of salt; Non-nutritive sweetener 1 tb Arrowroot; -equivalent to 4 cups sugar Mix gelatin, lemon juice, salt, and arrowroot; add strawberries. Boil, stirring constantly, about 3 minutes. Remove from heat; stir in sweetener. Fill and seal jars. Food Exchange per serving: 1 TABLESPOON = TRACE FRUIT; CAL: 5 Source: Recipes for Diabetic by Billie Little Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Blueberry Jam Categories: Diabetic, Fruits, Jam/jelly Yield: 2 1/2 2 tb Lemon juice; 2 1/2 c Frozen blueberries; 3 ts Unflavored gelatin; -sweetened partially thawed 1/8 ts Salt; Non-nutritive sweetener 1 1/2 ts Arrowroot; -equivalent to 2 cups sugar Mix lemon juice, gelatin, salt, and arrowroot; stir in blueberries. Boil gently unitl mixture thickens, stirring constantly (about 3-4 minutes). Stir constantly, boiling at full boil for 2 minutes. Remove from heat; stir in sweetener. Fill and seal jars. Food Exchanges per serving: 1 TABLESPOON = TRACE FRUIT; CAL: 6 PER SERVING Source: Recipes for Diabatics by Billie Little Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cheese and Rice Casserole Categories: Diabetic, Main dish, Rice, Casseroles, Cheese Yield: 4 sweet ones 2 1/2 c Brown Rice, cooked Hoop Cheese 3 Green Onions (scallions), 1 ts Dried Dill Chopped 1/4 c Parmesan Cheese, grated 1 c Lowfat Cottage Cheese -or- 1/2 c Lowfat Milk Combine all the ingredients in a mixing bowl. Pour into a lightly oiled casserole. Bake in a 350-degree oven for 15 to 20 minutes. Serves 4 One Serving = Calories: 235 Carbohydrates: 35 Protein: 14 Fat: 4 Sodium: 682 Potassium: 203 Cholesterol: 10 Exchange Value: 2 Bread Exchanges + 1 Lean Meat Exchange + 1/2 Milk Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Eggplant/swiss Cheese Casserole Categories: Diabetic, Vegetables, Vegetarian, Casseroles, Cheese Yield: 6 sweet ones 1/2 c Onion, chopped 2 tb Dried Parsley Flakes 1 tb Vegetable Oil 1/2 ts Salt 6 oz Can Tomato Paste 1 lg Eggplant -or- Zucchini 1 3/4 c Water 1 lb Swiss Cheese, sliced 2 ts Dried Oregano 1 1/2 c Dry Bread Cubes 1/4 c Parsley Leaves, freshly 1 c Parmesan Cheese, grated -chopped -or- Saute the onion in the oil in a saucepan until the onion is tender. Add the tomato paste, water, oregano, parsley and salt. Simmer over low heat for 10 minutes. Cut the eggplant (or zucchini) into 1/4-inch-thick slices. Arrange one layer of eggplant slices in the bottom of a lightly-oiled 9- by 13 inch baking pan. Pour on about 1/3 cup of the tomato sauce. Top with the Swiss cheese slices. Add another layer of eggplant slices and pour on about 1/2 cup of the tomato sauce. Combine the rest of the sauce with the bread cubes and spoon over the eggplant. Sprinkle on the Parmesan Cheese. Bake in a 325-degree oven for about 25 minutes. Serves 6 One Serving = Calories: 385 Carbohydrates: 17 Protein: 26 Fat: 26 Sodium: 497 Potassium: 471 Cholesterol: 72 Exchange Value: 3 High-Fat Meat Exchanges + 1 Bread Exchange + 1 Fat Exchange Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Ham and Corn Casserole Categories: Diabetic, Meats, Casseroles Yield: 8 servings 3 tb Reduced-calorie margarine Add corn, onion, green 3 tb Flour -pepper and ham 1 1/2 c Skim milk Pour mixture into nonstick 1/2 ts Dry mustard -casserole 1/4 ts Salt Top with breadcrumbs and 1/8 ts Pepper -cheese 1/4 ts Worcestershire sauce Bake at 375 for 25 minutes 1 (20 oz.) can whole kernel -or until bubbly. -corn, drained **************************** 1/4 c Shopped onion -*************************** 1/4 c Shopped green pepper -**** 2 c Cubed lean cooked ham White Sauce 1 c Breadcrumbs Yield: 1 cup 1 c Gratedlow-fat process Each serving: 2 Tbsp -American cheese Free Food (1 serving per Make white sauce of -day) -margarine, flour and milk 1 tb Reduced-calorie margarine -(see below) 1 tb All purpose flour Stir in mustard, salt, 1 c Skim milk -pepper, and Worcestershire 1/2 ts Salt -sauce Yield: 8 servings 3/4 C ea. Each serving may be exchanged for: 1 Bread, 2 Medium-fat Meat, 1 Vegetable Melt margarine in saucepan Blend in flour slowly Remove from heat Add milk, stirring constantly Return to low heat and stir slowly but steadily until sauce boils Add salt Remove from heat Courtesy of Shareware RECIPE CLIPPER 1.1 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sugarless Apple Cookies Categories: Diabetic, Cooky/bars, Desserts Yield: 6 servings 3/4 c Chopped dates All-purpose flour 1/2 c Finely chopped peeled 1 ts Ground cinnamon Apple 1 ts Baking soda 1/2 c Raisins 1/2 ts Salt, optional 1/2 c Water 2 Eggs 1 c Plus 1 tablespoon 1 ts Liquid sweetener In a large saucepan, combine dates, apples, raisins and water. Bring to a boil; simmer for 3 minutes. Remove from the heat; cool. Combine flour, cinnamon, baking soda, and salt if desired. Stir into apple mixture and mix well. Combine eggs and sweetener; add to batter. Drop by tablespoonfuls onto a nonstick baking sheet. Bake at 350 for 10-12 minutes. Yield: 2 dozen. Diabetic Exchanges: One serving (prepared without added salt) equals 1/2 starch, 1/2 fruit; also 54 calories, 24 mg sodium, 18 mg cholesterol, 11 gm carbohydrate, 1 gm protein, 1 gm fat. Source: Taste of Home August/September 1993 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: African Vegetarian Stew Categories: Diabetic, Soups/stews, Vegetables, Vegetarian, Crockpot Yield: 8 servings 4 sm Kohlrabies, peeled and cut (chick-peas) with liquid Into chunks 1/2 c Couscous -or- Bulgar Wheat 1 lg Onion, chopped 1/4 c Raisins, dark or golden 2 Sweet Potatoes, peeled and 1 ts Ground Coriander Cut into chunks 1/2 ts Ground Turmeric 2 Zucchini, sliced thick 1/2 ts Ground Cinnamon 5 Tomatoes, fresh -or- 1/2 ts Ground Ginger 16 oz Can Tomatoes 1/4 ts Ground Cumin 15 oz Can Garbanzo beans 3 c Water Combine all the ingredients in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender, about 30 minutes. Note: Serve the couscous separately, if desired. Parsnips may be substituted for the kohlrabi. One Serving = Calories: 241 Carbohydrates: 42 Protein: 8 Fat: 2 Sodium: 22 Potassium: 658 Cholesterol: 0 Exchange Value: 2 Bread Exchanges + 2 Vegetable Exchanges Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. Posted from the Echo's Library 04/29/94 by Frank Skelly MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sugared Asparagus Categories: Diabetic, Side dishes, Vegetables Yield: 4 - 6 folks 3 tb Butter 2 lb Fresh asparagus, -=OR=- -cut into 2" pieces 3 tb Margarine - (about 4 cups) 2 tb Brown sugar 1 c Chicken broth * By using the brown sugar substitute with this would make a nice side dish for the "sweet ones" In a skillet over medium-high, heat butter and brown sugar is dissolved. Add asparagus; saute for 2 minutes. Stir in chicken broth; bring to a boil. Reduce heat; cover and simmer for 8-10 minutes or until asparagus is crisp-tender. Remove asparagus to a serving dish and keep warm. Cook sauce, uncovered, until reduced by half. Pour over asparagus and serve immediately. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE (MAKE IT WORK!!!) Serves: 4-6; From: "Taste of Home" Magazine; Posted by: Debbie Carlson MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pasta with Asparagus Categories: Diabetic, Vegetables, Side dishes, Pasta Yield: 4 - 6 folks 5 cl Garlic, minced -salt to taste 1 ts Dried red pepper flakes 1/4 ts Pepper 2 ds To 3 dashes hot pepper sauce 1/4 c Shredded Parmesan cheese 1/4 c Olive oil 1/2 lb Mostaccioli, cooked drained 1 tb Butter or margaine -=OR=- 1 lb Fresh asparagus, 1/2 lb Elbow macaroni, cooked -cut to 1 1/2" pieces - and drained In a skillet, cook garlic, red pepper flakes and hot pepper sauce in oil and butter for 2-3 minutes. Add asparagus, salt and pepper; saute until asparagus is crisp-tender, about 8-10 minutes. Add Parmesan cheese; mix well. Pour over hot pasta and toss to coat. Serve immediately. This would work for the diabetic as side dish. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE (I always try to make my diet work around the fat, not the fat work around me). (The cheese is so close to know how to call it). Serves: 4-6 From: "Taste of Home" Magazine Posted by: Debbie Carlson MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Grilled Fish W/pineapple-Cilantro Sauce Categories: Diabetic, Fish, Bbq/grill, Main dish Yield: 6 sweet one 1 md Pineapple (about 2 lb) 2 tb Cold water -peeled, cored and 2 tb To 3 Tb NutraSweet -cut into 1" chuncks -(r) Spoonfull (tm) 3/4 c Unsweetened Pinapple Juice Salt 2 tb Lime Juice Pepper 2 cl Garlic, Minced 6 oz 4 oz Halibut, Haddock 1/2 ts To 1 ts Jalapeno Pepper -or Salmon steks or fillets. 2 tb Minced Cilantro -Grilled 1 tb Cornstarch Heat Pineapple, Juices, Garlic and Jalapeno pepper to boiling in a medium saucepan; Reduce heat and simmer, uncovered about 5 minutes. Stir in cilantro; Heat to boiling. Mix Cornstarch and cold water, Stir into boiling mixture. Boil, stiring constantly, until thickened. Remove from heat; Cool 2-3 minutes. Stir in NutraSweet (r) Spoonfull (tm); Season to taste with salt and pepper. Serve warm over Fish or Pork. Makes six servings Nutritional Information Serving size 1/6 recipe (figgured with a 3 ox fish fillet) Calories -------- 185 Saturated Fat -------- Trace Protein --------- 24g Cholesterol ---------- 36mg Cargohydrates --- 16g Fiber---------------- 1g Total Fat ------- 3g Sodium --------------- 159mg Diabetic Food Exchange 2 1/2 lean meat, 1 fruit Source: NutraSweet (r) Spoonful (tm) Refill Pack Wrapper. From: John Davis Reformatted for you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Black & White Bean Salad Categories: Diabetic, Salads, Beans, Main dish Yield: 8 sweet ones 2 c Red onions; finely chopped 1/4 ts Salt 2 tb Olive or Vegetable Oil 1/4 ts Pepper 1/3 c Red Wind Vinegar 1 c 15 oz. Great Northern Beans, 1/4 c Chopped Red Pepper -Rinsed and Drained 2 tb Minced Parsley 1 c 15 oz, Black Beans, 2 cl Garlic, Minced -Rinsed and Drained 2 tb NutraSweet (r) Spoonful (tm) Saute Onions in oil until crisp-tender in a medium skillet; Remove from heat and cool until warm. Stir in vinegar, red pepper, parsley, garlic, NutraSweet (r) Spoonfull (tm), salt and pepper. In a serving bowl put the beans, (both types) and pour the onion mixtrue over them. Mix well and serve. Makes 8 servings Nutritional Information Serving size 1/8 recipe Diabetic food exchange 1 starch, 1 vegetable, 1/2 fat Shared: John Davis Reformatted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Key Lime Pie (Nutrasweet) Categories: Diabetic, Pies, Desserts Yield: 8 sweet ones 1 c Graham cracker crumbs -Cheese, Softened 3 tb Melted Margarine 1/3 c To 1/2 c fresh lime juice 2 tb NutraSweet (r) Spoonful (tm) 1/2 c NutraSweet(r)Spoonfull(tm) 1 1/4 oz Envelope Unflavored gelatin Lime Slices 1 3/4 c Skim milk Mint Sprigs 8 oz (1) Pk Reduced Fat Cream Combine Graham Cracker Crumbs, Margarine and 2 Tbl NutraSweet (r) Spoonfull (tm) in bottom of 7-inch springform pan; Pat evenly on bottom and 1/2 inch up the side of the pan. Sprinkle Gelatin over 1/2 cup of the milk in a small saucepan; Let stand 2 to 3 minutes. Cook over low heat, stirring constantly, until gelatin is dissolved. Beat cream cheese until fluffy in small bown; beat in remaining 1 1/4 cups milk and the gelatin mixture. Mix in lime juice and 1/2 cup NutraSweet (r) Spoonful (tm). Refrigerate pie until set, about 2 hours. To serve: Loosen side of poie for pan with small spatula and remove side of pan. Place pie on serving plate; Garnish with lime slices and mint. Makes 8 servings Nutritional Information Serving size 1/8 pie (45 degree slice) Calories --------------- 150 Saturated Fat --------- 3g Protein-------------- 10g Diabetic Food Exchange 1 starch, 2 fat From: John Davis Reformatted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Limeade Categories: Diabetic, Beverages Yield: 6 sweet ones 1 1/2 c Freshley Squeezed Lime Juice -the better) -(About 6 limes) *** 1 1/2 c NutraSweet (r) Spoonful (tm) 4 c Cold Water (The colder Ice Cubes 6 Lime Slice Twists 6 Mint Sprigs Mix first three ingredents together and refrigerate untill chilled and you are ready to serve. You may freeze it in ice cube trays and use in place of the Ice Cubes when serving as well, Or as a "Popsicle" Limeade ice cubes may be "processed" in an ice crusher, blender or food processor to make a Lime Slush as well. To serve, either make a slush as described above or serve over ice. Optional garnash of Lime slice and/or mint sprigs. Makes 6 servings of about 8 ounces each Nutritional Information Serving size 8 oz Calories ------------ 45 Saturated Fat --------- 0g Protein ~----------- <1g Cholesterol --------- 0g Carbohydrates ~------ 12g Fiber --------- Trace Total Fat ------- 0g Sodium --------- 5mg Diabetic Food Exchange 1 fruit From: John Davis Reformatted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Banana Kiwi Pudding Categories: Diabetic, Fruits, Desserts Yield: 1 serving 1 1/3 c Cooked Rice 1 Ripe Banana, Mashed 1 1/3 c Milk 1/4 c Whipping cream, Whipped 1 ts Vanilla extract -(or substuite should do) Sugar substuite equal to 2 Kiwi fruits; sliced 2 Tb of the real thing -for garnish 2 Kiwi fruits, Sliced, for garnish Cook Rice and milk in 2-quart saucepan over medium heat until thick and creamy (about 15-20 minutes) stirring frequently. Remove from heat; Cool. Stir in Vanilla and sugar substitute. Just before serving, fold in banana and whipped cream. Garnish with kiwi slices Makes 4 servings Per serving: calories-195, protein-4.6g, fat-6g, carbohydrate-31g sodium-49mg and cholesterol-22mg (less if use substuite whipped cream) Exchanges 1/2 starch/bread, 1 fruit, 1/2 skim milk and 1 fat From the Tice Council of America P.O. Box 740121, Houston, Tx. 77274 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bite-Size Pepperoni Pizza Categories: Diabetic, Meats, Appetizers, Snacks Yield: 32 slices 4 English Muffins -quartered 8 oz Pizza Sauce 16 sl Pepperoni, cut in half 1/2 c Onions, finely chopped 1 c Mozzarella Cheese; shredded 8 Green Pepper Rings, (reduced-calorie), Split the muffins in half and toast them in the toaster. Spread the pizza sauce on both halves of the muffins. Top with the onions. Cut each muffin half into four pieces. Place the eight muffin pieces in a circle around the edge of a paper plate (four plates will be used). Lay one-quarter section of the green pepper on top of each muffin piece. Place one-half slice of the pepperoni on top of each muffin piece. Top evenly with the mozzarella cheese. Place each plate, uncovered, in the microwave, and cook on HIGH for 1 minute; rotate each plate one-half turn after 30 seconds. One Serving: Calories: 45 Carbohydrates: 3 Exchange: 1/4 bread; 1/3 medium-fat meat Source: Diabetic Microwave Cookbook, by Mary Jane Finsand : Sterling Publishing (1989), ISBN 0-8069-6957-1, : ISBN 0-8069-6960-1 (pbk.) Shared by: Norman R. Brown Reposted by John Davies Reformatted 4 you and yours Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Broccoli Salad with Vinaigrette Dressing Categories: Diabetic, Salads, Vegetables Yield: 3 servings 3 c Broccoli florets; and peeled 1 cl Garlic; minced -peeled stems 1/4 c Orange juice; 1/3 c Vegetables oil; 1 ts Dijon mustard; 1 tb Wine vinegar; 1/4 c Grated carrot; Steam the broccoli just until fork-tender. In Large bowl, combine the oil, vinegar, garlic, orange juice, and mustard. Mix well. Add the broccoli to the dressing and toss to combine. Serve warm or at room temperture. Sprinkle the grated carrot over the top before serving. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 58; PRO: 2g; CAR: 8g; FAT: 6g; SOD: 47; Makes 4 servings. Quick & East Diabetic Menus by Betty Wedman, M. S., R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Whipped Summer Squash Categories: Diabetic, Side dishes, Vegetables Yield: 3 servings 3 c Summer squash; 2 ts Butter(I used Margarine) 1/4 c Evaporated milk; Salt & pepper to taste Peel and cut squash into small pieces. Place in sauce pan with small amount of water. Bring to a boil; reduce heat and simmer until squash is crisp-tender. Drain. Beat squash with rotary beater; add evaporated milk and butter. Beat until light and fluffy. Add salt and pepper. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 68 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Asparagus Salad Categories: Diabetic, Salads, Side dishes, Vegetables Yield: 12 sweet ones 1/4 lb Spinach; 1/2 c Celery; sliced 1 Head romaine lettuce 1/2 c Cucumber; peeled sliced 10 Spares of asparagus; 1/2 c Lemon French Dressing; 1/2 Head red cabbage; Rinse greens. Break into bite-size pieces. Place in plastic bag or lightly covered container. Store in refrigerator 4-6 hours or overnight to crisp. Wash asparagus spears and cut into all 2" pieces. Shred cabbage just as for coleslaw; remove all hard pieces. Just before serving, carefully pat greens dry on towel. Place all ingredients in wooden bowl. Toss lightly to cost all ingredients with Lemon French Dressing. Food Exchanges per serving. 1/2 VEGETABLE EXCHANGE; CAL: 42 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tomato Sauce Categories: Diabetic, Sauces, Vegetables Yield: 1 batch Firm red tomatoes (or canned -tomatoes without seasonings Quarter the tomatoes. Place in large kettle. Push down with hands or back of spoon to render some juice. Bake at 325 degrees until soft pulp remains. Spoon into blender. Blend until smooth. Seal in sterilized jars or freeze. NOTE: Freeze in a ice cube trays. I think 2 cubes is about 1/4 cup. Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Variations for Italian Dressing Categories: Diabetic, Dressings, Salads Yield: 1 batch MMMMM------------------TO 1/2 C LO-CAL ITALIAN----------------------- -dressing add any of these MMMMM--------------------------ANMCHOVY------------------------------- 1 oz Anchovy fillets; MMMMM------------------------GROUND BACON----------------------------- Bacos; allow to mellow -several hours; MMMMM--------------------------PARMESAN------------------------------- 1 tb Parmesan cheese; allow to -mellow several hours MMMMM--------------------------TOMATO;------------------------------- 1 tb Tomato puree; MMMMM----------------------------WINE--------------------------------- 1 tb Dry white or red wine; Food exchange per serving: Anchovy Dressing; 1 MEAT EXCHANGE Bacon Dressing; 1/2 FAT EXCHANGE Parmesan Dressing; 1/8 MEAT EXCHANGE Tomato Dressing; None Wine Dressing; None CAL: 1/2 C 24; Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Variations for French Dressing Categories: Diabetic, Dressings, Salads, Sauces Yield: 1 servings MMMMM----------------TO 1/2 C OF FRENCH DRESSING--------------------- -lo-cal MMMMM--------------------------AVOCADO------------------------------- 2 tb Avocado; mashed MMMMM---------------------------CHEESE-------------------------------- 2 tb Blue cheese;mashed 2 tb Roquefort cheese; mashed -=OR=- MMMMM----------------------------EGG--------------------------------- 1 Hard-cooked egg yolk; ds Hot pepper sauce; -crumbled & combined with MMMMM---------------------------LEMON-------------------------------- 1 tb Lemon juice; MMMMM-------------------------SOY SAUCE;------------------------------ 1 tb Soy sauce; Food Exchanges per serving: Avocado Dressing: 1 FAT EXCHANGE Cheese Dressing: 1/4 MEAT EXCHANGE Egg dressing: 1 MEAT EXCHANGE Lemon Dressing: Free Soy Sauce Dressing: Free (I used salt free) CAL: 1/2 C=100 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Variations for Blue Cheese Dressing Categories: Diabetic, Dressings, Salads Yield: 1 servings MMMMM----------------TO 1/2 C LO-CAL BLUE CHEESE--------------------- -dressing MMMMM--------------------------ANCHOVY------------------------------- 1 oz Anchovy; mashed MMMMM---------------------------BACON;-------------------------------- 1 tb Bacos;ground allow to mellow -for several hours MMMMM---------------------------CHIVE-------------------------------- 2 tb Chives; chopped allow to -mellow for several hours MMMMM---------------------------HERBS-------------------------------- 1 ts Parsley; ground 1 ts Marjoram; ground 1 ts Chives; ground Food Exchanges per serving: Anchovy Dressing: 1 MEAT EXCHANGE Bacon Dressing: 1/2 FAT EXCHANGE Chive Dressing: NONE Herb Dressing: NONE CAL: 1/2 c = 56 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: "Field of Greens" Wilted Spinach W/ Lemon and Pine Nuts Categories: Diabetic, Salads, Vegetables, Vegetarian Yield: 1 sweet ones 1/4 lg Bunch spinach; 1/4 cl To 2 cl garlic; peeled & -=OR=- ABOUT -finely chopped 3 c Spinach; 1/2 ts Fresh lemon juice; 1/4 tb Extra virgin olive; 1/4 tb Pine nuts; Toasted Sort throught spiach, discarding stems and bruised or yellow leaves. Wash spinach in plenty of cold water; if sandy, wash the second time, then spin dry. (or dy on paper toweling. And water left on the leaves will help it to wilt quickly.) Heat oil in large saute pan over medium-heat. Add garlic and lemon juice. Saute for 1 minute. Turn heat to high. Add spinach, 1/4 ts salt and a few pinches of pepper. Wilt spinach, tossing with tongs to coat leaves with hot oil and garlic. Toss in pine nuts. Add more salt and pepper if DISIRED. Serve immeduately. TO TOAST PINE NUTS: The nuts can burn quickly, so keep eye on the pan. Place nuts in dry skillet and toast them over very low dry skillet and toast them over very low heat, stirring or shaking the pan as needed until they're golden and fragrant, about 5 minutes. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE Source: "Fields of Greens" Cookbook and appeared in the San Diego Union on this day, May 12, 1994 Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sugar Free Chocolate Banana Cream Pie Categories: Diabetic, Desserts, Pies Yield: 1 servings MMMMM--------------------------FILLING------------------------------- 1 pk Sugar free chocolate pudding 2 1/4 c Milk 2 Bananas MMMMM---------------------------CRUST-------------------------------- 6 tb Peanut butter 2 c Rice crispies 1 tb Honey MMMMM--------------------------TOPPING------------------------------- 1 Cool whip light Mix peanut butter with honey. Then mix in rice crispies. Press in pie plate with metal spoon,build up edge. Slice banana over crust. Then mix pudding with milk and spread over bananas. Top with Cool Whip. Use Sugar free instant chocolate pudding mix. Posted by MARGE NEMETH, Prodigy ID# GNFK05B. Posted from the Echo's Library 05/09/94 by Frank Skelly MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Eggplant with Tomatoes Categories: Diabetic, Vegetables, Side dishes Yield: 1 servings MMMMM----------------UCSD HEALTHY DIET FOR DIABET--------------------- 2 Thin slices Eggplant (50gm) 1/2 ts Chives, chopped (2gm) 2 ts Butter (10gm) Salt and pepper to taste 1/4 c Canned tomatoes (50 gm) Brown the eggplant in butter. Add salt and pepper. Heat tomatoes in a separate pan and pour over eggplant. Sprinkle with chopped chives. Food value entire recipe Carbohydrates 15 grams protein 2 grams fat 8 grams calories 100 gm=grams Posted 09-13-93 by LAURIA BROWN on F-Gourmet From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Big Cookie - WW - #2 Categories: Diabetic, Cooky/bars, Desserts, Low-fat/cal Yield: 2 servings 1 1/2 oz Oatmeal; dry 2 tb Peanut butter; (chunky) 1/3 c Nonfat dry milk 1 ts Vanilla 1 ts Baking powder 1/2 Banana;(mashed)(adds sweet) 1 ts Cinnamon 2 tb Water; (maybe 3 T) 2 tb Raisins Combine all. Divide into 2 cookies on a sprayed baking sheet. Bake at 350 F. for 5-8 min. Do not over-bake. This makes 2 soft cookies. 1 cookie = 1 bread, 1/2 milk, 1 protein, 1 fat & 1 fruit. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Dilled Asparagus Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 2 lb Asparagus, fresh; cooked or 1/3 c Pickle, dill; chopped -2 (15oz) cans asparagus 1 Garlic clove; crushed 1/2 c Oil, olive Lettuce 1/2 c Pickle, dill; liquid of Place drained asparagus spears in a flat casserole dish with a cover. Mix olive oil, pickle liquid, pickles, and garlic; pour over the asparagus. cover and let marinate for at least 1 hour before serving; drain. Serve on lettuce. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGES. (Again it calls for 1/2 cup oil, but cut back on the fat to make it at even less then 1 fat exchange.) SOURCE: Southern Living Magazine, sometime in 1973. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Green Beans with Mushrooms Categories: Diabetic, Vegetables, Side dishes Yield: 6 servings 2 lb Green beans, fresh; 1"pieces 1 ts Sugar 3 c Water, salted; boiling 3 oz Mushrooms, sliced canned 1 ts Salt 1/2 c Butter; melted Place beans in saucepan containing boiling walted water. Add salt and sugare. Cover and simmer for 30 minutes; drain. Saute mushrooms in butter and add to beans. Nancy O'Brion NOTE: Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE (Nancy O'S note: 1/2 Cup of butter I sure would use margarine and would, for sure, cut back on it even though I switched to margarine MAKE IT WORK. I find it is really important to fix them veggies that are taste for the diet.....) NANCY C'S NOTE: Yes, the recipe DOES call for 1/2 cup butter. This seems excessive to me so I'll probably just use a tablespoon or two. (Sorry Nancy C. not me!!! It will be 1 to 2 tablespoon margarine for me) SOURCE: Southern Living Magazine, sometime in 1973. Typed for you by Nancy Coleman. Reposted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Brussel Sprout Oriental Categories: Diabetic, Vegetables, Side dishes Yield: 6 servings 2 lb Brussel sprouts; washed 1/2 ts Seasoned salt Water, salted 1 tb Butter (or marg.) 1 ts Soy sauce 5 oz Water chestnuts; drain/slice Simmer brussel sprouts, covered, in a small amount of salted water for about 8 to 10 minutes or until tender; drain. Add other ingredients and heat. Serve hot. Food Exchange per serving: 1 VEGETABLE EXCHANGE SOURCE: Southern Living Magazine, sometime in 1973. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spiced Rice Pilaf Categories: Diabetic, Rice, Side dishes Yield: 6 sweet ones 1 c Brown basmati rice; 1 Cinnamon stick; 1 tb Vegetable oil; 1 ts Vegetable oil; 1 sm Onion; chopped 1 tb Raisines; 1 cl Garlic; minced 1 tb Almonds; blanched slivered 4 Whole cloves; -=OR=- 1/8 ts Salt; 1 tb Pine nuts 2 c Chicken broth broth; Soak rice 2 hours to shorten cooking time. Rinse and drain. In a large non-stick saucepan, heat 1 tablespoon, heat 1 tablespoon oil and saute onion and garlic until tender, 2 to 3 minutes. Add cloves and cook 1 minute. Add rice and stir to coat. Add salt, broth and the cinnamon stick. Bring to a boil. Cover, reduce heat and simmer 20 to 25 minutes, until liquid is absorbed. Discard cinnamon stick. Heat 1 teaspoon oil; add raisins and almonds and warm. Mix with rice and serve. Food Exchanges per serving: 2 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE; CAL: 176; CHO: Omg; CAR: 31g; PRO: 3g; SOD: 41mg; FAT: 5g; Source: Light & Easy Diabetes Cusine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot Casserole Categories: Diabetic, Side dishes, Casseroles, Vegetables Yield: 1 casserole 2 cn Carrots; diced/shoestring 1 sm Bag of potato chips; 1 cn Cream of Mushrooms soup; -crushed 1/2 Onion; finely chopped Alternate layers of carrots with soup and onion mixture in greased 1-quart casserole. Bake 325 degrees for 20 to 25 minutes or until thoroughly heated. Just before removing from oven, sprinkle with crushed potato chips and brown slightly. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE NANCY O'BRION NOTES: (What I would do, becauce I LIKE mushrooms, I would just add some fresh mushrooms instead of cream of mushroom soup and even the bag of potato chips could be done away with. Depends on what it what kind they are.) Source: Southern Living, Our Best Recipes by Lena Sturges Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sweet and Sour Onions Categories: Diabetic, Side dishes, Casseroles, Vegetables Yield: 4 - 6 folks 4 lg Onion; sliced 1/4 c Margarine; melted 1/4 c Cider vinegar; 1/4 c Boiling water; 1/4 c Butter; melted 1/4 c Sugar; -=OR=- (Would use sugar substitute) Slice the onions and arrange in a 1 quart baking dish. Mix the rest of the ingredients and pour over the onions. Bake at 300 degrees for 1 hour. Yield: 4 - 6 servings Food Exchange per serving: 1 VEGETABLES EXCHANGES + 1 FAT EXCHANGE (I would cut down the margarine to make it, if even that, lower then the 1 fat exchange to 1/2 fat. I WILL use SUGAR substitute, yes I would.) Source: Southern Living, Our Best Recipes by Lena Sturges Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Vidalia Onions Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 4 lg Vadalia onions 2 tb Margarine 2 tb Butter 1/4 c Garlic breadcrumbs -=OR=- Cut onion down to the root end in 8 wedges. Do not cut through the root so onion stays together. Divide butter in 4 pats and place one on top of each onion. Wrap each onion separately in foil. Sprinkle with crumbs and salt and lots of freshly ground pepper to taste. Bake at 350 degrees for 45 minutes or until onions are soft. Randy Rigg Food Exchange per serving: 1 VEGETABLES EXCHANGE + 1 FAT EXCHANGE (The fat exchange could and should be cut back even more) NO! NOTES: MAKE IT WORK!!! MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Spinach Saute Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1 lb Spinach, fresh 2 tb Oil, salad; to 3 tb. 1 lg Tomato; peeled and cut in Salt; to taste -thin wedges Pepper; to taste 2 Garlic cloves; crushed Wash spinach thoroughly and drain. Saute tomato and garlic in salad oil in a large skillet. Add spinach; cover and cook over low heat 15 minutes, stirring once or twice. Add salt and pepper to taste. Cook, uncovered, 5 to 10 minutes longer, stirring occasionally. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE Nancy O'Brion NOTES: (I would cut back on the fat to make even less.) SOURCE: Southern Living Magazine, April, 1977. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Chocolate Chip Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 36 servings 3/4 c Vegetable oil 1 1/2 c All-purpose flour 2/3 c Sugar 1/3 c Unsweetened cocoa 1 lg Egg 2 tb Water if dough is dry 1 ts Baking powder 1/4 c Chopped walnuts 1/2 ts Baking soda 1/2 c Semisweet chocolate chips Beat together the oil, sugar, and egg. Add the rest of the ingredients and stir to blend well. Let stand for 10 minutes. Drop by spoonfuls, about 1 inch apart, onto a lightly oiled baking sheet. Bake for about 8 minutes at about 375 F. My note: Temperature and water are not in the printed version of this recipe but come from the previous recipe Peanut Butter Chocolate Chip Cookies. They did not need to bake as long as 12-15 min. One cookie - 106 calories, 1 starch/bread, 1 fat exchange 2 g protein, 18 g carbohydrate, 6 g fat, 124 mg sodium Quick & Easy Diabetic Menus by Betty Wedman, M.S., R.D. 1993 ISBN 0-8092-3853-5 Shared and tested with Granola sub. for nuts by Elizabeth Rodier Dec 93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Light Sour Cream Dip Categories: Diabetic, Dips Yield: 1 servings 1 c 1% low-fat cottage cheese; 1 1/2 ts Lemon juice; fresh squezzed 2 tb Buttermilk; -or more to taste In a blender, place cottage cheese, buttermilk and lemon juice. Blend until smooth. Adapted from "Diet for a Happy Heart" and appeared in the San Diego Union Food Section, May 19, 1994 Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bread Stuffing Categories: Diabetic, Vegetables, Poultry, Holidays, Breads/bm Yield: 4 sweet ones Ingredients: 1 c Hot Water 4 c Dry Bread Cubes; -=OR=- 1 c Celery; chopped 1 c Turkey Broth 1 Onion, chopped 1/4 ts Black Pepper 2 tb Parsley Leaves, 3/4 ts Ground Sage -freshly chopped 1/4 ts Dried Marjoram 1 cl Garlic, minced 1/2 ts Dried Thyme Directions: Combine all the ingredients in a bowl. Toss to mix well. Stuff into a 10-pound turkey or four Cornish hens. Serves 4 One Serving = Calories: 100 Carbohydrates: 20 Protein: 5 Fat: 2 Sodium: 199 Potassium: 177 Cholesterol: 0 Exchange Value: 1 Bread Exchange + 1 Vegetable Exchange MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Stuffed Mushrooms Categories: Diabetic, Appetizers, Vegetarian Yield: 1 serving 20 lg White Mushrooms 3 tb Dry Sherry 1/3 c Onion, diced Water 2 tb Cornflake Crumbs Parsley Flakes 2 tb Bread Crumbs, fine Salt and Pepper 2 tb Parmesan Cheese, grated Garlic Powder (optional) Wash and clean the mushrooms; then pull off the stems and dice. Place the diced stems and onions in a small bowl, and cover with wax paper. With the microwave on HIGH, cook for 45 seconds. Add the crumbs, cheese, sherry and enough water to moisten the mixture. Season to taste with parsley flakes, salt, pepper and garlic powder. Then spoon the filling into the mushroom caps. Place them around the edge of a large round microwave plate. Cook on MEDIUM for 3 minutes, turning the plate every minute for even cooking. Serve hot. One Serving: Calories: 12 Carbohydrates: 3 Exchange: negligible Source: Diabetic Microwave Cookbook, by Mary Jane Finsand Sterling Publishing (1989), ISBN 0-8069-6957-1,ISBN 0-8069-6960-1 (pbk.) Shared by: Norman R. Brown MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Bark Candy Categories: Diabetic, Candies, Chocolate Yield: 1 batch 1 lb Milkcote 1 c Crunchy cereal -=OR=- Watermelon seeds 1 lb Whitecote chocolte -any other crunchy food In the top of a double boiler, melt coating over hot, noit boiling, water. Add cereal and seeds. Blend together thoroughly, then pour onto waxed paper and spread thinly. Let stand until firm. Break into pieces. Recipe from:Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201 RECIPE CLIPPED By Jim Bodle 1/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diabetic Cream Cheese Balls Categories: Diabetic, Candies, Chocolate, Cheese Yield: 25 pieces 1 pk (8 0z. size) cream cheese Milkcote or whitecoat 3/4 c Finely chopped pecans -chocolate Cream the cream cheese and add pecans. Chill until cheese will form balls. Dip balls into melted whitecote or milkcote chocolate coating. Makes about 25 balls. Recipe from:Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brafd, Milwaukee, Wis. 53201 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Delight Categories: Diabetic, Desserts, Fruits Yield: 12 servings, Graham crackers 1/2 ts Nutmeg 1/4 c Diet margarine; melted. 1/2 c Brown Sugar Twin 8 oz Lite cream cheese (soft) 1/2 c Skim milk 1 lg Can 100% pumpkin 2 pk Sugarfree Instant Pudding 1 ts Cinnamon -(Vanilla flavor) 1/4 ts Cloves 12 oz Lite Cool Whip 1/4 ts Allspice Place whole graham crackers in a 13 X 9-inch pan. Melt margarine, and brush over crackers. Put cream cheese in bowl and beat with electric mixer. Mix spices in pumpkin, and add to cream cheese. Beat together. Add sugar twin, milk and sprinkle in dry pudding mix. Mix in the pumpkin and cream cheese mixture. Beat until well blended. Fold in Cool Whip. Pour in pan, and spread over crackers. Cover with plastic wrap, and refrigerate overnight FROM: LORI NORMAN MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: One Dish Pork Chop Dinner Categories: Diabetic, Meats, Vegetables, Main dish Yield: 8 sweet ones 8 Pork chops 1 lb Small whole onions -(1/2 inch thick) -=OR=- 1/3 c All-purpose flour 1 sm Jar whole onions, 1/4 c Butter or margarine -drained (16 oz.) Salt and pepper to taste 1 lb Carrots, peeled cut 2 c Apple juice, divided -into 3 inch pieces 2 lb Small red potatoes 6 c To 8 C Shredded cabbage Coat pork chops in flour; reserve excess flour. In a large dutch oven melt butter over medium-high heat. Brown chops on both sides. Season with pepper and salt if desired. Remove and set aside. Stir reserved flour into pan; cook and stir until paste forms. Gradually wisk in 1 1/2 cups apple juice; blend until smooth. Return chops to dutch oven; cover and bake at 350 degrees for 30 minutes. Add potatoes, onions, carrots and remaining apple juice. Cover and bake 30 minutes longer. Top with cabbage; cover and bake 1 to 1 1/2 hours or until the pork chops are tender, basting occasionally with juices. Yield 8 servings. Diabetic Exchanges: One serving prepared with margarine and without additional salt equals: 2 meat, 2 starch, 2 vegetable, 2 1/2 fat,; also 464 calories, 333mg sodium, 56 mg cholesterol, 43 gm carbohydrate, 19 gm protein, 24 gm fat. SOURCE: *Pat Waymire, Yellow Springs, OH, Country Woman Magazine May/June 93 POSTED BY: Jim Bodle 11/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Golden Potato Rolls Categories: Diabetic, Breads/bm, Vegetables Yield: 1 batch 1 pk Active dry yeast (1/4 oz.) 1/2 c Sugar 1/2 c Warm water 2 ts Salt -(110-115 degrees F.) 8 c To 8 1/2 C A-p flour, 1 c Milk -divided 3/4 c Shortening or margarine 2 Eggs, beaten 1 1/4 c Leftover mashed potatoes Dissolve yeast in water; set aside. In a saucepan, combine milk, shortening, and potatoes; cook and stir over low heat just until shortening is melted. Remove from the heat and place in a large bowl with sugar, salt, 2 cups of flour and the yeast mixture. Add eggs; mix well. Cover loosely and allow to stand for 2 hours (the dough will be like a sponge). Stir in enough of the remaining flour to make a soft dough. Turn out onto a floured surface and knead until smooth and elastic, about 6 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. Punch down and divide into thirds. On a floured surface roll each portion into a 12 inch circle. Cut each circle into 12 pie shape wedges. Beginning at the wide end, roll up each wedge. Place rolls, point side down, on greased baking sheets. Cover and let rise 30 minutes or until nearly doubled. Bake at 400 degrees F. for 15 minutes or until golden. Yield: 3 dozen. Diabetic Exchanges: One roll (prepared with skim milk and margarine) equals 1 1/2 starch, 1 fat; also, 170 calories, 168 mg sodium, 12 mg cholesterol, 28 gm carbohydrate, 4 gm protein, 5 gm fat. SOURCE*Noni Ruegner, SaltLake City, UT, Country Woman Magazine,Sept/Oct93 POSTED BY: Jim Bodle 12/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chunky Vegetarian Chili Categories: Diabetic, Vegetarian, Chili, Beans, Soups/stews Yield: 11 sweet ones 1 md Green pepper; chopped 1 cn Pinto beans, rinsed drained 1 md Onion; chopped -(15 oz.) 3 cl Garlic; minced 1 cn Whole kernel corn, drained 1 tb Cooking oil -(11 oz.) 2 cn Mexican stewed tomatoes, 2 1/2 c Water -undrained (14 1/2 oz. ea.) 1 c Uncooked long grained rice 1 cn Kidney beans, rinsed drained 1 tb To 2 Tb Chili powder -(16 oz.) 1 1/2 ts Ground cumin In a Dutch oven, saute green pepper, onion and garlic in oil until tender. Stir in all remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until rice is cooked, stirring occasionally. If thinner chili is desired, add additional water. Serves 11. Diabetic Exchanges: One serving (1 cup) equals 2 starch, 2 vegetable; also, 191 Calories, 616 mg Sodium, 0 Cholesterol, 38 gm carbohydrate, 7 gm protein, 2 gm fat. SOURCE:*Taste of Home Magazine Oct/Nov 93 POSTED BY: Jim Bodle 12/93 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creole Steak Categories: Diabetic, Meats, Main dish, Rice, Vegetables Yield: 1 serving Ingredients: 1 c Onion; chopped 2 lb Lean round steak 1/3 c Green pepper; chopped 1/4 c Flour 1 cn (16 ounces) tomatoes; 2 ts Salt 1/2 c Raw rice; 2 ts Paprika 1 c Condensed beef broth 1/2 ts Pepper 1 c Water 3 tb Vegetable oil Directions: Cut steak into 7 equal serving pieces. Mix flour, salt, paprika, and pepper, dredge meat in mixture. Heat oil in a large frying pan. Lightly brown onions and green peppers and remove from oil. Brown meat in remaining oil. Cover meat with onions and green peppers. Cut up tomatoes and add with their liquid to meat. Sprinkle rice into pan.; add broth and water. Mix thoroughly. Bring to a boil, turn heat down, and cover tightly. Simmer 1 1/2 hours or until meat is tender, stirring occasionally. To help cut down on cooking time I purchase the tenderized round steak. I also use Minute Rice. : Nutritive value per serving: CHO 21 gm., PRO 30 gm., FAT 22 gm. Calories 409, Sodium 1018 mg. : Food Exchanges per serving: 4 Medium-Fat Meat Exchanges plus 1 Bread Exchange plus 1 Vegetable Exchange MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Christmas Stollen Categories: Diabetic, Breads/bm, Nuts/grains, Fruits, Holidays Yield: 15 servings Ingredients: 1/2 c Flour 1/2 c Raisins, dark or golden 1/2 c Margarine 1/4 c Dried Apricots, chopped 2 tb Sugar 1/4 c Unsweetened Apple Juice 1/4 ts Salt -=OR=- 1/4 ts Almond Extract 1/4 c Rum 1 ts Lemon Rind, grated 1 pk (or 1 tb) Active Dry Yeast 1 c To 1-1/2 cup Flour 1/3 c Milk, heated to lukewarm 1/2 c Sliced Blanched Almonds -(105 to 110 degrees) 1/2 c Low-Sugar Apricot Preserves Directions: Combine the raisins, apricots and apple juice (or rum) in a bowl. Let soak overnight or for at least 4 hours. Combine the yeast, milk and the 1/2 cup of flour in a bowl. Mix until smooth and the mixture looks like think mashed potatoes. Cover the bowl with a damp cloth and let rise in a warm place for 10 minutes, or until doubled in bulk. Meanwhile, cream the margarine, sugar, salt, almond extract and lemon rind. Beat in the yeast mixture and 1-1/4 cups of the flour. Turn the dough out onto a lightly-floured surface and knead in about 1/4 cup more flour, or until the dough is soft. Knead for 3 minutes. Put in a greased bowl, cover with a damp towel and let rise in a warm place until doubled, about 1-1/2 to 2 hours. Once the dough has doubled, knead in the raisin mixture and almonds. Knead until well mixed. Roll the dough into a rectangular 12- by 6-inch shape. Roll up jelly roll fashion. Place on a lightly-oiled baking sheet and let rise about 30 minutes. Bake in a 375-degree oven for 25 to 30 minutes, or until golden brown. Cool partially on a wire rack. Glaze the cool but not cold stollen with the apricot preserves. Serves 15 One Serving = Calories: 162 Carbohydrates: 23 Protein: 2 Fat: 7 Sodium: 116 Potassium: 121 Cholesterol: 0 Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creamed Soup Mix Categories: Diabetic, Soups/stews, Master mix Yield: 3 cups mix 2 c Instant nonfat dry milk pwdr 1 ts Dried, crushed basil 3/4 c Cornstarch 1 ts Dried, crushed thyme 1/2 c Inst.low-sod.chicken bouill. 1/2 ts Pepper 2 tb Dried onion flakes 3 cups mix = equivalent to nine 10 oz cans of soup. Combine all ingredients. Mix and store in airtight container. To use, combine 1/3 cup mix with 1 1/4 cup water in a saucepan. Cook and stir until thickened. Add 1/4 cup chopped celery OR 1/4 cup chopped fresh mushrooms if desired. 1/3 cup mix = 96 calories, 1 starch/bread exchange 18 grams carbohydrate, 5 grams protein, trace fat, 310 mg sodium Adapted from Exchanges For All Occasions by Marion Franz, 3rd ed. 1993 Shared but not tested by Elizabeth Rodier Jan 94. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mexican Goulash Categories: Diabetic, Meats, Main dish, Pasta, Crockpot Yield: 4 servings 1/2 lb Lean ground beef; 1 1/2 c Raw macaroni; 1/2 c Onion; chopped 1/4 ts Garlic powder; 1/4 c Green pepper; chopped 1/4 ts Pepper; 3 c Tomato juice; Hunt's No Salt 1/4 ts Chili powder; Add Macaroni to boiling water and cook for 7 minutes. Cook the first 3 ingredients in cast-iron skillet until meat is brown and vegetables are tender. Drain off fat. Add tomato juice, macaroni, and spices. Simmer until liquid is almost absorbed. Note: Served with a salad, this makes a delicious meal. Nutrients per serving: Calories 323, fat 11g, cholesterol 49mg, carbohydrate 36g, sodium 64mg. Exchanges: Bread 2, Meat 2, Vegetable 1. Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry, Carolyn Williamson, M.S. Formatted for Meal-Master by Joyce Burton. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Meat Cakes Categories: Diabetic, Meats, Main dish, Fruits, Breads/bm Yield: 18 meat loave 1 1/2 lb Lean ground beef 2 ts Worcestershire sauce 1/2 lb Bulk Italian sausage 1/2 ts Dried sage 1/2 c Minced onion 1 c Unsweetened applesauce 1 ts Italian seasoning 1/2 c Whole wheat bread crumbs 1 ts Salt 1/2 c Unprocessed bran Preheat oven to 350 degrees F. Mix all ingredients together well. Place 1/3 cup (2 oz.) mixture in each of 16 muffin cups. Bake at 350F. until done, about 1 hour. Remove from muffin tins. Serve hot or cold. Note: Nice for a picnic. Yield: 16 meat cakes Nutrient analysis of 1 meat cake: 1/2 starch/bread exchange; 2 lean meat exchanges; 150 Calories; 12 g protein; 8 g fat; 8 g carbohydrate; 360 mg sodium; 41 mg cholesterol. Source: The Complete Diabetic Cookbook by PJ Palumbo,MD and Joyce Daly Margie, MS Posted by Dar Rains Reposted by John Davis MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Super French Toast Categories: Diabetic, Breakfast, Breads/bm Yield: 8 slices 2 Eggs; 1/4 c Ground pecans; 1/4 c Orange juice; 3 tb Margarine; 1/4 ts Salt; 8 sl Whole wheat bread; 1/2 c Cornflakes; crushed -=OR=- 1/4 c Wheat germ; 8 sl French bread; Beat the eggs, orange juice, and salt in a flat bowl with a fork or whisk until blended. Mix the cornflakes, wheat germ, and nuts in a pie pan or cake pan. Heat the margarine in a large skillet. Dip bread slices into egg mixture and then into cornflake mixture, coating both sides. Place in skillet as many pieces as will fit comfortably in 1 layer (2 or 3 batches may be needed). Cook until brown on both sides, turning slices carefully with wide spatula. Keep finished toast warm if cooking more batches. Yield: 8 slices Nutrient analysis of 1 slice: 1 starch/bread; 1 medium-fat meat exchange; 1 fat exchange; 205 Calories; 9 g protein; 12 g fat; 18 g carbohydrate; 374 mg sodium; 66 mg cholesterol. Source: The Complete Diabetic Cookbook by PJ Palumbo, MD and Joyce Daly Margie, MS. Posted by Dar Rains MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chicken Barley Soup (Low Cal) Categories: Diabetic, Soups/stews, Low-fat/cal, Main dish, Poultry Yield: 8 servings 3 lb Chicken, Cut in pieces 1/2 c Finely chopped carrot 1/2 c Uncooked barley 1/2 c Chopped fresh parsley 9 c Water 1 tb Salt 2 tb Lemon Juice 1/2 ts Pepper, freshly ground 3 Celery stalks with leaves 1/4 ts Celery seed 1 sm Onion 1 1/2 c Green beans cut, fresh 1/2 c Chopped onion Place chicken, water, leaves from celery and small onion in a large saucepan. (Reserve celery stalks.) Cover saucepan and bring to a boil; reduce heat and simmer 1 1/2 hours until chicken is tender. Remove chicken. Strain broth into bowl; chill until fat sets on top. Remove fat. Remove skin and bones from chicken, discard. Cut chicken into bite-sized pieces, set aside. (My note: if you want less than 8 servings, freeze extra broth and chicken separately in meal-sized portions.) Return broth to saucepan. Chop reserved celery stalks, add to broth with chopped onion, carrot, parsley, barley, lemon juice, seasonings. Cover and simmer 20 min. Add fresh green beans and chicken; continue cooking 15 min or until beans are tender. Each serving 1 1/2 cup. 11 g carbohydrate, 14 g protein 5 g fat, 145 calories 2 Protein Choices, 1 fruit & veg. choice Source: Choice Cooking c. 1986 Canadian Diabetes Association Shared by Elizabeth Rodier, tested Sept 93 with substitutions. From the files of Al Rice, North PoleAlaska, Feb 1994 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Glazed Sweet Potatoes Categories: Diabetic, Vegetables, Side dishes Yield: 8 sweet ones 2 1/2 lb Fresh sweet potatoes; 2 tb Sweet'n Low brown sugar 1/4 c Margarine; -substitute 2 tb Brown sugar; packed to 1/2 c Pecans; chopped -measure. Cut sweet potatoes in half crosswise. Place in large pot with lightly salted water to cover. Bring to a boil and boil until tender, about so minutes. Drain Preheat oven to 350 degrees. When potatoes are cool enough to handle, cut crosswize in 1/4 slices. Spray 1 1/2 quart baking dish with non-stick cooking spray. Place half the potatoes in the baking dish, top with margarine, half brown sugar and half the Sweet' n Low Brown. Repeat. Top with chopped pecans. Bake 20 - 25 minutes or until pecans begin to brown. Makes 8 Servings. Calories: 250 per serving. Calories saved: 105 per serving. Souce: From the box of Sweet'n Low Brown Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mark's Eggless Pancakes Categories: Diabetic, Breakfast, Pancakes, Vegetarian Yield: 4 servings 1 c Wholewheat flour 1 ts Baking soda 1 c White flour Salt, optional 3 tb Wheat germ Sugar, optional 2 tb Cornstarch Water to mix 2 tb Baking soda Combine all the dry ingredients. Add water, starting with 1/2 c & beating well. Add enough water till you have the consistency desired. If you prefer thicker batter, add less water, thinner batter, add more water. Fry in a very lightly oiled skillet till brown, flip & continue to cook the other side. VARIATION: Substitute the wholewheat flour with millet flour, or buckwheat & omit the wheatgerm. Recipe by Mark Satterly. Based on an idea from the Toronto Vegetarian Food Fair September, 1993. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Asparagus with Red Pepper Sauce Categories: Diabetic, Side dishes, Vegetables Yield: 4 servings 1 lb Asparagus Stalks; (you might want to try 3 lg Large Red Peppers Rice vingegar) 3 1/2 tb Olive Oil 1/2 ts Fresh Thyme Leaves 1 tb Balsamic Vinegar Salt & Pepper Peel the asparagus if necessary and cook the stalks in lightly salted water for 4 to 8 minutes, depending on thickness, or until fork tender but stiil firm. Drain under cold water and set the stalks aside. Broil the peppers on all sides until lightly scorched. Place the cooked peppers in a paper bag for 10 minutes. Remove the peppers and peel off the skin. Cut open the peppers and remove the stem, seeds and white flesh. Puree the peppers in the food processor. Mix in the olive oil, Balsamic Vinegar and thyme. Taste for seasoning and add salt and pepper if desired. Place equal amount of the puree on 4 serving dishes. Top with equal amounts of asparagus. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE (I would cut back even more on the fat, only using what is neccesary...) Reposted 4 you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Olga's Pumpkin Pie Categories: Diabetic, Pies, Holidays Yield: 6 servings 1 1/2 c Cornflakes 2 pk Dietetic Butterscotch Or 1 ts Diet Margarine; Melted -Vanilla Pudding 1 tb ;Hot Water 1 c Pumpkin; Canned Or Fresh 1/2 c Dietetic Maple Syrup -Cooked 1 c Nonfat Milk 1 lg Egg Preheat the oven to 325 Degrees F. Crush the cornflakes. Mix the margarine and water, blending well, then add to the cornflakes, mixing well. Spread the mixture evenly in a 9-inch pie pan, pressing frim around the edge with a spatula. Bake for 8 to 10 minutesin the oven, remove and let cool to room temperature. Blend the remaining ingredients in a saucepan and cook, over medium heat, while stirring constantly, until it reaches a boil. Cool to room temperature and then pour into the pie shell. Chill for at least three hours before serving. Exchanges per serving: 1 serving = 1 1/2 breads. Calories per serving: 110 From Recipes For Diabetics by Billie Little MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pumpkin Pie Categories: Diabetic, Pies, Desserts, Holidays Yield: 8 servings MMMMM--------------------PUMPKIN PIE FILLING------------------------- 1 1/2 c Pumpkin; Canned Or Fresh 1/4 ts Ground Nutmeg; Or To Taste -Cooked 1/4 ts Ground Cloves; Or To Taste Non Nutritive Sweetener 2 lg Eggs; Slightly Beaten -Equivalent To 3/4 C 1 1/4 c Nonfat Milk -Sugar 2 c Nonfat Evaporated Milk 1/2 ts Salt ;Pastry For One 9-Inch Pie 1 1/4 ts Cinnamon -Crust, Unbaked 1/2 ts Ground Ginger; Or To Taste MMMMM-------------------------PIE CRUST------------------------------ 1 1/3 c Flour; Sifted 1/2 c Diet Margarine; Melted 1/2 ts Salt 2 tb ;Cold Water Preheat the oven to 400 Degrees F. Combine the pumpkin, sweetener, salt, and spices, blending well then blend in the eggs, milk, and evaporated milk. Pour into the unbaked pastry shell and bake until a knife inserted between the center and outside come out clean. Cool to room temperature before serving. Exchanges Per Serving: 1 Serving = 1/4 Lean Meat, 3/4 Milk, 1/6 Bread Calories Per Serving: Filling = 135 Pastry = 110 Pie Crust: Sift the flour and salt together, then dribble th margarine over the surfae. Stir, with a fork, until completely mixed then add the water to the margarine-flour mixture and stir until a smooth ball if formed. Roll out the dough to fit the pie pan. Place in the pie pan and flue the edges with the fork. Refrigerate if the crust is to be filled prior to baking. If baked unfilled, make several cuts with a sharp knife in the bottom and sides of the crust. Bake at 450 degrees F for 13 to 15 minutes or until golden brown. Exchanges Per Serving: 1/8 Crust = 1 Bread, 1 1/2 fat Calories Per Serving: 130 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fast Pilaf Categories: Diabetic, Nuts/grains, Beans, Vegetarian, Rice Yield: 4 servings 1 c Onions; chopped 4 c Water 3 cl Garlic 2 c Quick brown rice; quinoa, 2 Tomatoes; chopped -or couscous 1 lb Beans; canned Saute onions and garlic in olive oil until tender. Add tomatoes, beans, water and grain. Season with herbs and spices of your choice. Cook until the grain is tender. Serve with tossed salad. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE (I would cut back on the beans to make it count as 1 starch/bread) (I also would use a combintion of couscous & quinoa and even add any free vegetables. This would be great to make ahead and take to work in the summer time.) From Vegetarian Times Typed by Lisa Greenwood MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Diatetic Melt-Away Mints Categories: Diabetic, Candies, Chocolate Yield: 100 servings 1 1/2 lb Finely chopped milkcote 3 Or 4 drops pepermint oil -chocolate coating Milkcote chocolate 2/3 c Melted vegetable shortening In the top of a double boiler, melt milkcote coating over hot, not boiling, water. Add shortening and pepermint, a little at a time, beating well after each addition. Chill chocolate mixture in the refrigerator until of a soft custard consistency. Place in a mixing bowl and beat for 30 seconds. DO NOT OVERBEAT. Pour into a waxed paper-lined 10 x 13-inch pan. Cover with waxed paper and tap pan to level mixture. Place in refrigerator until firm but not hard. Cut into squares. Dip in melted and cooled milkcote coating. Makes about 100 pieces. Recipe from:Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Marinated Celery, Hellenic Style Categories: Diabetic, Vegetables, Vegetarian Yield: 3 servings 1 bn Pascal celery; 4 cups -sprigs 1/3 c Olive oil 2 Parsley, fresh, sprigs 1 Lemon; juice of -chopped 2 tb Fennel leaves, fresh;chopped White pepper; freshly ground 1 Thyme, fresh sprigs;up to 2 MMMMM------------------------FOR GARNISH----------------------------- Lemon slices Fennel leaves 1. Scrape celery lightly. Using a sharp knife, cut stalks diagonally into 1 1/2 inch pieces. Cut larger pieces in half lengthwise. 2. To make the marinade: In a saucepan, combine the oil, lemon juice, herbs, seasonings, and 1/2 cup water. Bring to a boil. 3. Drop the celery into the marinade. Stir, and add only enough water to half cover the celery. Invert a dish over the celery. Cover pan and simmer for 10 minutes or until crisp-tender. Cool in the marinade. 4. Store, marinade and all in a covered glass jar in the refrigerator. Serve cold, garnished with the lemon and fennel. Nutrients for 1/2 cup Calories: 37 Exchanges: 1/2 vegetable; 1/2 fat : g mg carbohydrate: 2 potassium: 122 protein: negligible sodium: 38 fat: 3 cholesterol: 0 fiber: 1 SERVES: 3 SOURCE: _Diabetic Cooking Around the World_ by Vilma Liacouras Chantiles posted by Anne MacLellan MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Carrot, Zucchini and Potato Shreds Categories: Diabetic, Side dishes, Vegetables Yield: 4 servings 2 Baking potatoes; peeled 2 tb Margarine; 2 sm Carrots; peeled 1 ts Dried basil; 2 md Zucchini; Salt 2 tb Butter; Black Pepper; freshly ground -=OR=- Grate the potatoes. Rinse with cold water, drain well and pat dry. Grate the carrots and zucchini and combine with the potatoes, Melt the butter in a large skillet on medium-high heat. When sizzling, add the vegetables and saute for 2 minutes. Add the basil, lower the heat to medium, cover and simmer for 7 to 10 minutes, or until the vegetables are tender. Season with salt and pepper. Source: Fast & Fresh by Lucy Waverman Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE(YEA! RIGHT! You know me by now, CUT BACK ON THE FAT.) (right at this monent I think zuccini is a freeby. I am very excited to try this one and SOON) From the collection of Karen Deck Reposted 4 you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Potato Creole Categories: Diabetic, Side dishes, Vegetables Yield: 4 servings 1/4 c Vegetable oil Salt and freshly ground 3 Potatoes; peeled and sliced Black pepper to taste 1 Onion; sliced 1 ts Dried thyme 2 c Tomatoes; chopped Pinch cayenne pepper Heat the oil in a large skillet on medium heat. Add the potatoes and onion and saute for 10 minutes. Add the tomatoes, salt, pepper, thyme and cayenne. Bring to a boil, then reduce the heat, cover and simmer for 30 minutes, or until the potatoes are tender and the sauce has thickened. Source: Fast & Fresh by Lucy Waverman From the collection of Karen Deck MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Peach Ice Tea Categories: Diabetic, Beverages Yield: 4 nice folks 4 Regular tea bags; -Torani 3 ts Peach syrup; such as Monin Sugar to taste -=OR=- (sugar sub) 3 ts Mango syrup; DaVinci or Brew tea. Let cool. Add flavoring. Add ice. Sweeten to taste. Source: The San Diego Union Food Section, May 23. 1994 Brought to you and yours via Nancy O'brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Herbal Ice Tea Categories: Diabetic, Beverages Yield: 4 nice folks 1 ga Filtered water; -lemon, etc. 3 Flavored herbal tea bags; Sugar to taste; -peprermint, strawberry, (sugar substitue, please); Place tea bags in water. Let steep overnight. Add ice. Sweeten to taste. Food Exchanges per serving: FREE Source: The San Diego Union Food Section, May 26, 1994 Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fruit Ice Tea Categories: Diabetic, Beverages Yield: 4 nice folks 1 qt Strong tea, cooled Sugar to taste 1 1/2 c Fruit juice; (sugar sub) Combine tea with fruit juice. Add ice. Sweeten to taste. Food Exchange per serving: 1 FRUIT EXCHANGE (3/8 c per serving) (A sweet one could have 2 to 3 servings per day.) Source: The San Diego Union Food Section, May 26, 1994 Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pickled Spinach Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 2 c Spinach; torn 1/3 c Oil, vegetable; to 1/2 cup 1 c Tomato; chopped 2 sl Bacon; cooked and crumbled 1/4 c Green pepper; chopped Lettuce leaves; opt. 1/4 c Vinegar Combine first 5 ingredients, tossing gently. Chill at least 15 minutes. Sprinkle bacon over top; serve on lettuce leaves, if desired. SOURCE: Southern Living Magazine, sometime in 1981. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cauliflower-Broccoli Medley Categories: Diabetic, Vegetables, Side dishes Yield: 6 servings 1 Cauliflower head 1/3 c Vinegar 1 bn Broccoli 1/4 c Sugar 2 sm Onions; sliced and separated 1/2 ts Salt -into rings 1/4 ts Pepper 1/2 c Mayonnaise 2 sl Bacon; cooked and crumbled 1/3 c Vegetable oil Wash cauliflower, and remove green leaves. Separate the cauliflower into flowerets, slicing the large ones into bite-size pieces. Trim off large leaves of broccoli. Remove tough ends of lower stalks, and wash broccoli thoroughly. Cut into bite-size pieces. Combine vegetables in a large bowl. Combine remaining ingredients except bacon; add to vegetables, tossing gently. Chill several hours or overnight. Garnish with bacon. SOURCE: Southern Living Magazine, sometime in 1981. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Marinated Mushrooms Categories: Diabetic, Vegetables, Side dishes Yield: 4 servings 1/2 c Oil, olive 1/2 ts Salt 3 tb Vinegar, tarragon 1/8 ts Pepper 2 ts Parsley flakes, dried 1 lb Mushrooms, fresh; sliced Combine all ingredients except mushrooms in a large bowl; stir well. Add mushrooms, tossing gently to coat. Chill for about 4 to 6 hours before serving. SOURCE: Southern Living Magazine, sometime in 1981. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tomato Bowl Categories: Diabetic, Side dishes, Vegetables Yield: 8 servings 1/4 c Parsley, fresh; chopped 1 ts Sugar 1/4 c Oil, vegetable 1/4 ts Pepper 2 tb Vinegar, cider 1 Garlic clove; minced 2 ts Mustard, prepared 6 sm Tomatoes; firm, ripe, sliced 1 ts Salt Combine the first 8 ingredients, mixing well. Place tomato slices in serving bowl, and pour dressing over all. Cover and let stand at room temperature 20 minutes before serving. SOURCE: Southern Living Magazine, sometime in 1981. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Potatoes Nicoise Categories: Diabetic, Side dishes, Cheese, Vegetables Yield: 6 servings 1 Garlic clove 1/4 ts Crumbled basil leaves 3 md Potatoes, sliced thin 1/4 ts Ground nutmeg 3 lg Tomatoes (1 1/2 lbs) 3 md Red onions (1 lb) 3 Sprigs fresh parsley 2 tb Low fat margarine 2 ts Salt 1/4 c Or more shredded low fat 1/4 ts Crumbled tarragon leaves Swiss or Cheddar cheese 1. Preheat oven to 400F. Cut garlic in half lengthwise. With cut garlic, rub inside of 1 1/2 quart shallow baking dish; set aside. Peel potatoes; cut into 1/4 inch slices. Place in bowl of cold water and set aside. 2. Peel tomatoes (to make this easier, put in boiling water for 30 seconds and then immerse immediately in ice water). Cut into 1/2 thick slices; set aside. 3. In a small bowl, combine the parsley, 1 tsp salt, tarragon, basil and nutmeg. Peel and thinly slice the onions. Drain potatoes well; pat dry with a paper towel. Place half the potatoes into a prepared casserole dish (spray first with non-stick spray). Sprinkle with half the parsley mixture. Add half the onions, and half the tomatoes. 4. Sprinkle tomatoes with 1/2 tsp salt. Repeat layering procedure. Cut margarine into small pieces and dot onto casserole. Cover loosely with foil. 5. Bake 45 minutes or until potatoes are fork-tender. Sprinkle top of casserole with cheese, and bake uncovered for 5 minutes or until cheese is melted and lightly browned. Source: Mc Calls Cooking School MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lemon Herb Potatoes Categories: Diabetic, Side dishes, Vegetables Yield: 6 servings MMMMM--------------------LEMOM HERB POTATOES------------------------- 6 sm Baking potatoes; 1 ts Dill weed; 1/2 c Onion; chopped 1/8 ts White pepper; 1 tb Unsalted margarine; 1 ts Lemon peel; grated 1 cl Garlic; Minced 1 tb Parsley; 1/4 c Skimmed milk; hot Paprika; MMMMM-----------------CHEESE LEMON HERB POTATOES---------------------- MMMMM--------------------------VERATION------------------------------- 1/2 oz Cheese; for each potatoe 1.Bake potatoes until done. Cool. 2.Saute onions and garlic in unsalted margarine. Scoop out potatoes and mash. Beat in onion mixture, hot skimmed milk, lemon and pepper. Mix in dill and parsley. Refill skins. Sprinkle with paprika. 3. Bake at 400F for 30 minutes. Variation: add 1/2 oz grated cheddar cheese on top of each potato before baking the final time. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/4 FAT EXCHANGE? (If cheese is used then the fat exchange would be changed.)? Source: One of the cooking echo's MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Avocado & Grapefruit Salad Categories: Diabetic, Salads, Fruits, Vegetables Yield: 4 sweet ones 1 md Size avocado, peeled 1 sm Red onion; thinly sliced 1 md Pink grapefruit 4 tb Poppy seed Sauce; Slice avocado into 8 wedges. Arrange equal amounts of avocado and grapefruit on 4 salad dishes and top each with 2 onio slices. Dress each salad with 1 tablespoon sauce. Food Exchanges per serving: 1 FRUIT EXCHANGE + 1 FAT EXCHANGE; CAL: 137, CHO: 0mg; CAR: 3g; PRO: 17mg; SOD: 109; FAT: 10g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bean Sprouts & Cucumbers Categories: Diabetic, Salads, Vegetables Yield: 2 servings 2 c Bean sprouts; 1 tb Low-sodium soy sauce; 1 c Cucumber; 1 tb Water; 1 tb Apple cider vinegar; 1 tb Toasted sesame oil; 1 tb Sesame oil; ds Chili powder; Blanch bean sprouts in boiling water 1 minute, drain and let cool. Peel cucumber, cut in half, seed and slice thinly. Mix with sprouts. In a small bowl, mix vinegar, seasame oil, soy sauce and water. Toss with sprouts. Granish with seasame seeds and a dash of chili powder. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 67; CHO: 0mg; CAR: 5g; PRO: 2g; SOD: 155mg; FAT: 5g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Bell Pepper Salad Categories: Diabetic, Salads, Vegetables Yield: 4 sweet ones 1 md Size red bell pepper; 1/2 c Creamy Garlic Dressing; 1 md Size yollow bell pepper; 1/4 ts Black pepper; 1 md Size green bell pepper; 2 ts Capers; rinsed drained Preheat broiler. Place bell peppers under broiler and lightly char. turning to grill all sides. Remove from broiler to a paper bag. Close paper bag and set aside. When peppers cool, peel, core, seed and cut into strips. Arrange peppers on a platter, allternating colors so they form a petal, and spoon dressing over them. Sprinkle with black pepper. Garnish with capers and serve warm or chilled. Food Exchanges per serving: 1 VEGETABLE EXCHANGE; CAL: 30; CHO: Omg; PRO: 2g; SOD: 67gm; FAT: 0g Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chickpea Salad Categories: Diabetic, Beans, Vegetables, Salads Yield: 4 sweet ones 15 oz (1 cn) chickpeas; 1 cl Garlic; minced -(garbanzos beans) 1/4 ts Hot pepper flakes; 1 Celery stalk; chopped -or to taste 2 Green onion; chopped 4 tb Tasty Tahini Dressing; Rince chickpeas, drain and place in a bowl. Add Celery and green onions. Combine garlic, pepper flakes and dressing. Pour over chickpeas mixture and toss. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 LOW-FAT MEAT EXCHANGE; CAL: 129; CHO: 0mg; CAR: 2g; PRO: 7g; SOD: 320mg; FAT: 3g; Source: Light & Easy Diabetes Cuisine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Colorful Vegetable Salad Categories: Diabetic, Salads, Vegetables Yield: 6 sweet ones 1 md Size head red leaf lettuce; -diced 1 Bunch of radishes; sliced 3 Green onions; chopped 1 Carrot; thinly sliced or 1/2 c Alfalfa spouts; -grated 1/4 c Creamy Tofu dressing; 1 md Sized red bell pepper;* 1 tb Toasted pine nuts;** * I used green, red and yellow bell pepper... ** And nuts may be used...(pine nuts here cost 5.99 a pound) Separate lettuce leaves and trim, rinsing well in cool water. Spin or pat dry, tear in bite-size pieces and place in a large salad bowl. Add radishes, carrot, bell pepper, green onions and sprouts. Toss with dressing and garnish pine nuts. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 51; CHO: 0mg; CAR: 7g; PRO: 3g; 77mg; SOD: 77mg; FAT: 3g; Source: Light & Easy Diabetes Cuisine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Indian Cucumber Salad Categories: Diabetic, Salads, Vegetables Yield: 4 sweet ones 3 md Size cucumbers; 1 ts Ground cumin; 1 c Plain low-fat yogurt; 1 ts Dried mint leaves; 1 tb Fresh lemon juice Peel cucumber, cut in half, discard seeds and slice thinly. Mix remaining ingredients together, add cucumbers and stir together. Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 37; CHO: 1mg; CAR: 6g; PRO: 3g; SOD: 46mg; FAT: 0g; Souce: Light & Easy Diabetes Cuisine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Kidney Bean Salad Categories: Diabetic, Salads, Vegetables, Beans Yield: 4 sweet ones 16 oz (1 can) kidney beans; 1 ts Dill pickle; grated -rinsed well 2 ts Onion; grated -=OR=- 1 Egg white; hard-cooked 16 oz (1 can) pinto beans; rinsed -chopped finely -well Romaine Lettuce leaves; 1 Celery stalk; diced 1/4 c Anchovy Yogurt Dressing; Mix first 5 ingredients together lightly. Arrange on lettuce leaves and top with a spoonful of dressing Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE CAL: 99; CHO: 2mg; CAR: 15g; PRO: 5g; SOD: 200mg; FAT: 3g; Source: Light & Easy Diabetic Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lentil Vegetable Salad Categories: Diabetic, Beans, Vegetables, Salads Yield: 6 sweet ones 1 c Red lentil; -chopped 3 c Chicken Broth 2 Green onion; chopped 1 Bay leaf; 1/4 ts Hot pepper flakes; 1/4 ts Dried leaf marjoram; -(optional) 1/4 ts Dried leaf thyme; 1/2 c Water chestnuts; sliced 1 ts Virgin olive oil; -rinced, drained 1 md Size carrot; chopped 1/4 c Balsamic vinaigrette; 1 md Size celery stalk; Rinse lentils and place in a saucepan with broth, bay leaf, marjoram and thyme. Bring to a boil, reduce heat and simmer, uncovered, 30 minutes or until tender. Drain in a colander. Heat oil in a non-stick saucepan and stir-fry vegetables 3 minutes. Add lentils, hot pepper, water chestnuts and vinaigrette. Serve on a bed of lettuce leaves. Food Exchnges per serving: 1 VEGETABLE EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 LOW-FAT MEAT EXCHANGE; CAL: 115; CHO: 0mg; CAR: 21g; PRO: 9g; SOD: 24mg; FAT: 4g; Source: Light & Easy Diabetic Cuisine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Summer Salad Categories: Diabetic, Salads, Vegetables Yield: 4 sweet ones 2 lg Beefsteak tomatoes; sliced 2 tb Parsely; chopped 1 md Size red onion; sliced 1 lg Lemon; juice 2 tb Fresh basil; chopped 2 tb Virgin olive oil; -=OR=- Pepper to taste; Arrange tomato slices on salad plates. Layer a few onion rings on top of tomatoes. Sprinkle with basil or parsley and dash of pepper. Mix lemon juice with oil and spoon each seving. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 66; CHO: 0mg; CAR: 9g; PRO: 2g; SOD: 15mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Poppy Seed Sauce Categories: Diabetic, Sauces Yield: 20 servings 1 c Plain low-fat yogurt 2 tb Apple cider vinegar; 2 ts Grated orange zest; 1 tb Orange juice concentrate; 2 ts Grated lemon zest; -frozen 2 tb Raspberry vinegar 3 tb Poppy seed; -=OR=- In a small bowl, combine all ingredients and stir until well blended. Chill before serving to develop taste. Makes about 1 1/4 cup. 20 servings (1 tablespoon). Serve over fresh fruit or fruits and vegetables salads. Food Exchange per serving: FREE; CAL: 13; CHO: 0mg; CHO: 1g; CAR: 1g; PRO: 1g; SOD: 9gm; FAT: 1g; Source: Light & Easy Diabetic Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creamy Garlic Dressing Categories: Diabetic, Dressings Yield: 12 servings 1/2 c Evaporated skim milk; -frozen 2 tb Fresh lemon juice; 1/4 ts Paprika; 2 lg Garlic cloves; minced 1/4 ts White pepper; 1/4 ts Salt; 2 ds Sesame oil; 1 ts Dried dill weed; ds Red(cayenne) pepper; 1 ts Apple juice concentrate; Place all ingredients in a blender and process until smooth. Chill before serving. Food Exchange per serving: FREE; CAL: 11; CHO: 0mg; CAR: 2g; SOD: 50mg; FAT: 0g; Makes about 3/4 cup; 12 servings (1-tb each) Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and your via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tasty Tahini Dressing Categories: Diabetic, Dressings, Salads Yield: 8 servings 1/4 c Tahini; 2 tb Fresh lemon juice; 6 tb Water; ds Red (cayenne) pepper; Tahini, also called sesame paste, is available natural food stores. This is nice on fish, poultry, tofu, omelets or salads. Blend all ingredients together with wire whisk. Makes about 1/2 cup. Food Exchange per serving: 1/2 FAT EXCHANGES;CAL: 27; CHO: 0g; CAR: 1g; PRO: 1g; SOD: 1mg; FAT: 2g; 1/2 cup; 8 servings (1-tb each) Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creamy Tofu Dressing Categories: Diabetic, Dressings, Salads Yield: 32 servings 1 c Firm tofu; (bean curd) 1/4 ts Dried leaf oregano; -sliced 1/4 ts Dried leaf marjoram; 1 lg Garlic clove; minced 3 tb Balsamic vinegar; 2 tb Low-sodium soy sauce; 3 Green onions; chopped 1 Lemon; juice with plup 1/4 c Water; about Place tofu slices in a blender or a food processor fitted with the metal blade. Add remaining ingredients and only as much water as needed to make desired consistencey. Process until smooth. Makes 2 cups. Food Exchange per serving: FREE; CAL: 9; CHO: 0mg; CAR: 1g; PRO: 1g; SOD: 1g; FAT: 1g; Makes about 2 cups; 32 servings (1-tb each) Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Anchovy Yogurt Dressing Categories: Diabetic, Dressings, Salads Yield: 12 servings 1/2 c Plain low-fat yogurt; 1/8 ts White pepper; 1 tb Salflower; 1 cl Garlic; minced -=OR=- 2 tb Fresh parsley; chopped 1 tb Corn oil; 1 tb Anchovy paste; 2 tb White vinegar; ds Red(cayenne)pepper pn Salt; Excellent dressing for vegetables, pasta, fish, or salads. Place all ingedients in a blender and process until smooth. Refrigerate to blend flavors; adjust seasoning before serving. Makes about 3/4 cup. Food Exchange per serving: FREE; CAL: 21; CHO: 2mg; CAR: 1g; PRO: 0g; SOD: 38mg; FAT: 2g; Makes about 3/4 cup. 12 servings(1-tb each) Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Balsamic Vinaigrette Categories: Diabetic, Salads, Dressings Yield: 12 servings 1 tb Dijon-style mustard; 1 cl Garlic; minced 1/4 c Balsamic vinegar; 2 tb Safflower oil; 2 tb Water; 2 tb Virgin olive oil; 2 tb Fresh lemon juice Salt & pepper to taste; 1/4 ts Dried leaf tarragon; In a jar, combine the mustard, vinegar, water, lemon juice, tarragon and garlic. Shake well to combine. Add oils and shake again. Season with salt and pepper. Chili before serving. Makes about 3/4 cup. 12 servings(1-tb each). Food Exchange per serving: 1 FAT EXCHANGE; CAL: 44; CHO: 0mg; CAR: 1g; PRO: 0g; SOD: 36mg; FAT: 5g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Family-Favorite Oatmeal (Lf) Categories: Diabetic, Low-fat/cal, Breakfast, Fruits Yield: 6 servings 3 c Hot cooked oatmeal; 1 md To large apple; at room temp 1/4 c Light brown sugar; -cut into small chunks Brown sugar sub equal to 1/3 c Raisins; -1/4 cup 2 tb Walnuts; or pecans, chopped 1 ts Cinnamon; MMMMM------------------------PER SERVING----------------------------- 2 7/8 x *gm Total Fat 4 x *gm Fiber 3/8 x *gm Sat Fat 7 x *mg sodium 171 x *Cals Stir brown sugar and cinnamon into cooked oatmeal. Add apple chunks, raisins, and chopped nuts. Serve hot. From One Meal At A Time by Martin Katahn Food & Wine RT [*] Category 7, Topic 8 Message 358 Sat May 29, 1993 A.ENGLISH [Al & DianeE] at 23:13 EDT From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Buttermilk Mustard Dressing Categories: Diabetic, Dressings, Salads Yield: 12 servings 1/2 c Buttermilk; 1 Green onion; 1/4 c Plain low-fat yogurt; 2 ts Lemon zest; grated 2 ts Dijon-style mustard; 2 ts Orange zest; grated 1 1/2 tb Cucumber; peeled seeded ds White pepper; -grated Blend all ingedients together and chill before serving. Makes about 3/4 cup. 12 servings Food Exchange per serving: FREE; CHO: 0mg; CAR: 1g; PRO: 0g; SOD: 0g; FAT: 0g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Creamy Italian Dressing Categories: Diabetic, Dressings, Salads Yield: 6 servings 1 tb Virgin Olive oil; 1/4 ts Leaf oregano; 1 tb Vegetable oil; 1/8 ts Salt; 4 tb Fresh lemon juice; Pepper to taste Mix all ingredients together and refrigerate. Shake well before using. Makes 1/3 cup = 6 servings. Food Exchange per serving: 1 FAT EXCHANGE; CAL: 46; CHO: 0mg; CAR: 1g; PRO: 0g; FAT: 5g; Source: Light & Easy Diabetes Cuisine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Ginger-Soy Marinade Categories: Diabetic, Sauces, Meats, Fish, Poultry Yield: 6 servings 1/4 c Cider-vinegar; 1 tb Gingerroot; grated 2 tb Low-sodium soy sauce; 1/4 c Orange juice concentrate; 2 Green onion; 2 tb Fresh lomon juice; Mix all ingredients together in a small bowl. Use to marinate meat, fish, chicken for an hour or overnight, turning to coat from time to time. Remaining marinade may be used to baste meat while is cooking. Makes 3/4 cup = 6 servings. Food Exchange per serving: FREE; CAL: 46; CHO: 0mg; CAR: 6g; PRO: 1g; SOD: 202mg; FAT: 0g; MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Italian Dressing Categories: Diabetic, Salads, Dressings Yield: 8 servings 1/4 c Chicken broth 1 cl Garlic; minced 1 tb Virgin olive oil; 1/2 ts Dried leaf basil; 2 tb Red wine vinegar; pn Dried leaf thyme 2 ts Dijon-style mustard; Salt and pepper to taste; Mix all ingredients together in a small jar and shake well. Chill before serving. Makes 1/2 cup = 8 serving. Food Exchange per serving: FREE; CAL: 17; CHO: 0mg; CAR: 0g; PRO: Og; SOD: 43mg; FAT: 2g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sky-High Rice Salad Categories: Diabetic, Salads, Rice, Vegetables Yield: 6 servings 3 c Rice, regular; cooked, cold 3/4 ts Salt 1 c Corn, whole kernel; cooked, Pepper, black; to taste -cold 1/4 ts Curry powder 1 c Celery; thinly sliced 2 tb Chutney 1/4 c Pepper, green; chopped 1/3 c Dressing, French 1/4 c Olived, stuffed; sliced Crisp salad greens 3 tb Onion; minced 2 Eggs; hard-cooked, sliced 1/4 c Pickle, dill; chopped Combine first 9 ingredients. Stir curry powder and chutney into French dressing; pour over salad. Toss lightly, and chill until serving time. Mound on crisp salad greens. Garnish with slices of hard-cooked eggs. SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Baked Beef and Rice Categories: Diabetic, Main dish, Meats, Casseroles, Rice Yield: 6 servings 1 1/2 lb Ground beef 1 ts Paprika 1 c Rice, regular 2 oz Olives, stuffed; sliced 1 sm Onion; chopped 2 c Tomato juice 2 tb Bacon drippings 1 1/2 c Water; boiling 1 1/2 ts Salt 1/2 c Cheese, Cheddar; shredded 1/2 ts Pepper Saute ground beef, rice, and onion in bacon drippings. Pour off drippings. Add remaining ingredients except cheese; mix well. Place in a 1-1/2 quart casserole. Cover tightly; bake at 300 degrees for 1 hour. Uncover; sprinkle with cheese and continue baking about 10 minutes or until cheese is melted. SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mushrooms and Rice Categories: Diabetic, Rice, Vegetables, Side dishes Yield: 6 servings 3 oz Mushrooms, sliced ds Pepper, white 2 tb Butter (or marg.); melted 1/4 c Sherry 1/2 ts Salt 3 c Rice; hot, cooked Drain mushrooms, reserving liquid. Saute mushrooms in butter about 5 minutes. Add salt, pepper, and sherry; simmer about 5 minutes. Stir in rice; add liquid drained from mushrooms and heat thoroughly. SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Festive Orange Rice Categories: Diabetic, Side dishes, Rice, Vegetables, Fruits Yield: 6 servings 2 tb Onion; minced 1 c Orange juice 2/3 c Celery; chopped 1 1/2 c Water 3 tb Margarine; melted 1 1/4 ts Salt 1 c Rice, regular; uncooked 1/8 ts Thyme 2 tb Orange rind; grated Saute onion and celery in margarine in saucepan until tender. Add remaining ingredients; bring to a boil. Lower heat; cover and simmer about 20 minutes or until rice is tender. Remove from heat; toss lightly with a fork. Replace cover and let rice stand until dry, about 5 to 10 minutes. SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Marinated Cucumbers Categories: Diabetic, Vegetables, Salads, Side dishes Yield: 6 servings 6 lg Cucumbers, sliced 1/2 t Seasoned salt; 1 lg Onion; chopped 2 tb Olive Oil; 3/4 c Rice vinegar; 1/8 tb Pepper; coarsly ground Combine all ingredients together in large bowl. Mix well. Cover. Refrigerate four to six hours. Serve with salad, or by itself. Source: Our daughter created this recipe....like them cucumbers. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Potato, Leek and Cod Soup Categories: Diabetic, Soups/stews, Vegetables, Main dish Yield: 6 servings Stephen Ceideburg -leeks) 1 lb Salt cod (see note) 1 tb All-purpose flour 4 c Milk 1 1/2 lb Waxy potatoes * 1 tb Butter 1/2 ts Ground white pepper 2 c Finely sliced leek rounds, 1/2 c Sour cream -white parts only (4 large 1 tb Finely chopped fresh dill * peeled and thinly sliced (5 medium, see note) Soak salt cod overnight, changing water at least once. The next day, drain and place salt cod and milk in pan. In a sauce pan, cover and cook over medium heat 8 minutes. Remove salt from pan. Pour milk through strainer and set milk aside. Flake and discard any skin and bones. Set cod aside. Melt butter in clean saucepan over low heat. Add leeks and cook stirring occasionally, until soft, about 5 minutes. Stir in flour. Stir in reserved milk, potatoes and pepper. Increase heat to medium. Cover and cook 15 minutes. Add cod and remove from heat. This soup may be made up to a day in advance to this point. Cool, cover and refrigerate. Place sour cream in small bowl. Reheat soup over medium heat until piping hot. Thin sour cream with 1/2 cup hot soup, then pour mixture into soup pot. Do not heat soup again or sour cream will curdle. Pour soup into tureen, sprinkle with fresh dill and serve. Note: Other white fish, such as fresh cod, halibut or flounder, be used, either in combination with salt cod or by themselves, Note: Use waxy, less starchy potatoes, such as new potatoes, low Finnish, Kennebecks, red rose or white rose, to avoid a mealy texture. Per serving (using fresh cod): 326 calories (27 percent from protein, 46 percent from carbohydrate, 27 percent from fat), 22 grams protein, 38 grams carbohydrate, 10 grams fat, 53 milligrams cholesterol, 195 milligrams sodium. Exchanges: 1 milk, 1 vegetable, 1 1/2 bread, 2 meat, 2 fat. Michael Roberts writing in the Oregonian FOODday, 1/12/93. Posted by Stephen Ceideburg MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Greens Galore Categories: Diabetic, Salads, Side dishes, Vegetables Yield: 5 servings 10 c Kale, Swiss Chard, Mustard 1/3 c Water Greens, or a combination of Salt & pepper to taste 2 md Onions, thinly sliced Juice of 1/2 lemon, optional 2 t Olive oil Wash the greens well and chop some of the stems with the leaves. In a large saucepan, cook onions in oil or butter until golden. Add greens and water. Cover and cook over medium heat, stirring occasionaly, just until the greens are tender. Season with salt & pepper. Sprinkle with lemon juice if desired. Found on the cooking echo and have not used these greens to much. I have the greens a Free. The onion could count as a 1/2 to 1 vegetables. Sure that some could use this. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Meal-In-A-Bowl Potato Salad Categories: Diabetic, Salads, Vegetables, Main dish Yield: 6 servings MMMMM---------------------------SALAD-------------------------------- 1 1/2 lb Small red new potatoes 1/2 sm Red onion; thinly sliced and -unpeeled -separated into rings 1 Green pepper; seeded and 1/2 c Pitted ripe black olives -sliced crosswise into rings -sliced in half crosswise 4 Hard-boiled eggs 1/4 c Parsley; minced MMMMM--------------------------DRESSING------------------------------- 1 1/4 c Plain low-fat yogurt 1 1/2 ts Dijon mustard 3 T Fresh; dill snipped 1/2 ts Sugar 1 T Fresh lemon juice 1/4 ts Salt; optional 1 T Lemon juice 1/2 ts Freshly ground black pepper 1 T Olive oil Steam the unpeeled potatoes until they are just tender when pierced with a fork, but not mushy. If they are very small, leave them whole, or, when cool enough to handle, cut them in half or quarters with a very sharp knife, taking care not to pull off the skin. Place them in a large bowl, or on a serving platter surrounded by the green pepper rings. Slice the eggs crosswise, but remove and discard two of the yolks. Arrange the slices over the potatoes. Add the onion rings and olives, and sprinkle the salad with the parsley. In a small bowl, combine the dressing ingredients. Pour the dressing over the salad. Either serve the salad as is, or toss it gently. The salad may be served at room temperature or chilled. Source: Jane Brody's Good Food Book. Shared and MM by Judi M. Phelps. Internet: Judi.Phelps@sjc.com, or JPHELPS@nvn.com Nancy O'Brion NOTE: I found this on the cooking echo and really haven't had the time to figure out the exchanges. If some one trys this please help me on this one! MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fruit Punch 1 Categories: Diabetic, Beverages Yield: 1 servings 1 pk Tropical punch powder 12 oz Frozen OJ concentrate, -sugar free (.35 oz) -thawed, unsweetened 4 3/4 c Water 4 qt Diet white soda In a large pitcher combine soft drink mix and water; mix well. Add orange juice concentrate; mix well. When ready to serve, pour into punch bowl and add the white soda. Yield: 20 servings (5 quarts). diabetic Exchanges: One serving equals 1/2 fruit; also, 38 calories, 3 mg sodium, 0 cholesterol, 9 gm carbohydrate, trace protein, trace fat. Source: Taste of Home August/September 1993 From: Kaitlin Young MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Zucchini-Meat Sauce Categories: Diabetic, Meats, Sauces, Main dish, Vegetables Yield: 1 servings 3/16 lg Onion chopped -unpeeled, finely diced 1/2 tb Parsley, fineiy 1/3 c Tomato sauce -chopped 1/3 ts Basii 1/3 Cloves garlic, crushed 3/16 Bay leaf 1/16 c Vegetable oil (or less) 3/16 lb Ground beef 1/4 Pounds.zucchini (about 6), Saute onion, parsiey and garlic in oil about 10 minutes: Stir in zucchini and simmer about five minutes, stirring occasionally. Add tomato sauce basil, bay leaf and simmer for 30 minutes, stirring occasionally. Meanwhile, brown ground beef until just brown and separated. Stir meat into first mixture (remove bay leaf) and serve hot, with Parmesan cheese, over pasta, potatoes or rice, or even a bun. Source: The Everett Herald; August 28 th 1991 Found by Fran McGee MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Quick Egg Soup Categories: Diabetic, Eggs Yield: 1 1/2 cups 1 1/2 c Boiling water 1 Egg; 1 Cube bouillion; Dissolve bouillon cube in bowling water; remove from heat. Beat egg; blend egg; blend into vegetable broth. Reheat slowly DO NOT BOIL! Food Exchnge per serving: 1 MEDIUM-FAT EXCHANGE; CAL: 80; Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Low-Calorie Spiced Tea Mix Categories: Diabetic, Beverages, Kids Yield: 72 sweet ones 1/4 c + 2 tb orange flavored 3/4 c Iced tea mix; sugar free -drink mix;sugar-free 1 ts Ground cloves 1/4 c Lemondade flavored-drink mix 2 tb Ground cinnamon; -sugar-free 1. Combine all ingredients, stirring until blended. Store mixture in an airtight container. 2. For each serving, place 1 teaspoon mix in a cup. Add 1 cup hot water, stirring well. Serve hot. Food Exchange Per Serving: FREE; CAL: 1; CAR: TR; PRO: TR; FAT: TR; SOD: 1 MG; Source: All New Cookbook For Diabetics And Their Families. Brought To You And Yours Via Nancy O'Brion And Her Meal Master Typed for you and yours via her nieghbor Sophia Robinson; age 12 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pineapple-Peach Frappe' Categories: Diabetic, Beverages, Kids, Low-fat/cal Yield: 6 sweet ones 1/2 c Pineapple;water-packed 1 c Low-fat yogurt;plain, -Chunks -unsweetened 1/2 c Pineapple juice; unsweetened 1 c Skim milk; 2 Water-packed peach halves; Sugar subsitute to equal 2 -Canned and dice -tablespoons sugar 1. Combine pineapple, juice, and peaches in container of an electric blender or food processor; process until pureed. 2. Add yogurt, milk, and sugar subsititute; continue to process until smooth and thickened. 3.Pour into individuals glasses, and serve immediately. Food Exchange Per-Serving: 1 FRUIT EXCHANGE + 1 MILK EXCHANGE; CAL: 133; CHO: 6 MG; CAR: 23 GM; PRO: 7 GM; FAT: 1 GM; SOD: 103 MG; Source: All New Cookbook For Diabetics And Their Families Brought to you and yours via Nancy O'Brion and Her Meal Master Typed for you and yours by her neighbor Sophia Robinson=age 12 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate-Banana Shake Categories: Diabetic, Kids, Beverages Yield: 3 sweet ones 2 Skim milk; 1 ts Unsweetened cocoa; 1 md Banana; sliced Combine all ingredients in container of electric blender or food processor; process until frothy. Pour into individual glasses immediately. Food Exchanges per serving: 1 SKIM MILK EXCHANGE; CHO: 2mg; CAL: 95; CAR: 17gm; PRO: 6gm; FAT: TR; SOD: 85mg; Source: All New Cookbook for Diabetic and Their Families. Brought to you and yours via Nancy O'Brion and her Meal-Master Typed for you and yours by her nieghbor; Sophia Robinson=age 12 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: English Pea Soup Categories: Diabetic, Soups/stews, Vegetables Yield: 8 sweet ones 10 oz (1) Pkg frozen English peas; 2 ts Bouillion granules; 1/4 md Head lettuce; -chicken-flavored 3 oz Fresh lettuce; 1/8 ts Pepper; 3 oz Fresh spinach leaves; 1 1/4 c Water; 1/2 c Green onions; chopped 1/4 c Skim water Comine English peas, lettuce, spinach, green onions, bouillion granules, chervil and pepper in a large saucepan; stir in water. Cover and bring to a boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and stir in milk. Cook over medium heat, stirring frequently, until thoroughly heated. Food Exchange per serving: 1/2 STARCH EXCHANGE; CAL: 46; CHO: tr; CAR: 8gm; SOD: 64mg: Source: All New Cookbook for Diabetics and Their Families. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Garden Soup Categories: Diabetic, Soups/stews, Vegetables, Poultry Yield: 10 sweet ones 6 c Water 1/2 c Carrots; sliced 2 c Tomato juice; 1/2 c Celery; chopped 1 c Potato; peeled chopped 2 tb Chicken bouillon granules; 1 c Onion; chopped -flavored 1 c Lima beans; 1 ts Garlic powder; 3/4 c Chicken; chopped cooked 1 1/2 ts Worcestershire sauce; Combine all ingredients in a large Dutch oven. Cover and bring to a boil. Reduce heat and simmer 45 minutes to 1 hour. Serve hot. Food Exchange per serving: 1 STARCH EXCHANGE PER SERVING: CAL: 84; CHO: 6mg; CAR: 15gm; PRO: 4gm; FAT: 1gm; SOD: 250mg; Source: All New Cookbook for Diabetic and Their Families. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Country Chili Categories: Diabetic, Beans, Soups/stews, Chili, Vegetarian Yield: 6 sweet ones 1 lg Onion; chopped 1/2 ts Whole oregano; dried 1 cl Garlic; chopped 1/2 ts Whole thyme; dried 1 tb Margarine; reduced-calorie 1/4 ts Pepper -melted 16 oz (1 cn) tomatoes, undrained 1 ts Salt; -and chopped 1 ts Whole basil; dried 8 oz Red Kidney beans, undrained 1 ts Chili powder; Saute onion and garlic in margarine in a large saucepan until tender. Add salt, basil, chili powder, oregaro, thyme, and pepper, stirring well. Stir in tomatoes and beans. Simmer, uncovered, 10 to 15 minutes. Serve hot. Food Exchange per serving: 1 STARCH EXCHANGE; CAL: 76; CHO: Omg; CAR: 13gm; PRO: 3gm; FAT: 1gm; SOD: 811 mg; Source. All New Cookbook for the Diabetic and Their Families. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Old-Fashioned Bread Pudding Categories: Diabetic, Breads/bm, Desserts Yield: 8 sweet ones 6 sl White bread; day-old 1 ts Ground cinnamon; -crust removed 1/2 c Seedless raisins; 2 tb Margarine; reduced-calorie Vegetable cooking spray; -melted 4 Eggs; Sugar substitue to equal 3/4 2 c Skim milk; -cup, divided 1 ts Vanilla extract; Brush bread lightly with melted margarine; sprinkle with 1 ts sugar substitute and cinnamon. Quarter each bread slice. Layer with raisins in a 1 1/2 -quart casserole dish coated with cooking spray. Set dish aside. Combine eggs, milk, vanilla, and remaining 2 ts sugar substitute; pour over bread and raisins in dish. Place dish in a pan containing 1 inch of hot water. Bake at 350 degrees for 55 minutes to 1 hour or until a knife inserted in center comes out clean out clean. Server warm, or cover and refrigerate until thoroughly chilled. Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE + 1/2 FAT EXCHANGE; CAL: 139; CHO: 138mg; CAR: 19gm; PRO: 7gm; FAT: 4gm; SOD: 160mg; Source: All New Cookbook for Diabetic and Their Families. Brought to you and yours via Nancy O'Brion and her Meal-Master Place dish in a pan MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Raisin Cake Categories: Diabetic, Cakes, Fruits, Desserts Yield: 24 sweet ones 2 c Water 2 Eggs; beaten 1 c Reduced-cal margarine; 4 1/2 c All-purpose flour; 15 oz (1)pkg raisins; 1 ts Ground cloves; Sugar sub to equal 3 cups 1 ts Allspice; -sugar 1 ts Ground cinnamon; 2 ts Baking soda; Vegetable cooking spray; 1/4 c Water; Bring 2 cups of water to a boil n a large saucepan; stir in margarine and raisins, and boil uncovered 5 minutes. Remove from heat, and cool raisin mixture to lukewarm. Stir in sugar substitute. Dissolve soda in 1/4 cup of warm water; add to raisins mixture, stirring well. Stir in eggs. Combine flour, cloves, allspice, cinnamon, and baking powder; gradually add to raisins mixture, stirring after each addition. Stir in eggs. Spoon batter into 10" Bundt pan coated with vegetable cooking spray. Bake at 350 degrees for 50 minutes to 1 hour or until a wooden pick inserted in center comes out clean. Cool cake in bundt pan 10 minutes. Remove from pan; let cook on wire rack. Food Exchange per serving: 1 1/2 STARCH EXCHANGE + 1 FAT EXCHANGE; CAL: 170; CHO: 22mg; CAR: 24gm; PRO: 3gm; 4gm; SOD: 222mg; Source: All New Cookbook for Diabetics and Their Families. Brought to you and Yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: White Rice with Raisins Categories: Diabetic, Fruits, Rice Yield: 8 servings 2 c Raw regular white rice 3 tb Butter 1 c Of light or dark raisins Cook rice as package label directs; drain if necessary. Meanwhile cover raisins with boiling water; let stand 10 minutes; drain. With fork, stir raisins into drained cooked rice along with butter. Makes about 8 servings. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mediterranean Spring Salad Categories: Diabetic, Vegetables, Salads Yield: 6 servings 1/2 lb Potatoes, new 1 md Pepper, green; thinly sliced 1/2 c Oil, olive -into rings 2 tb Lemon juice 1 sm Onion, purple; thinly 1 Garlic clove; crushed -sliced into rings 1/4 ts Salt 1 sm Cucumber; thinly sliced 6 c Greens, mixed salad 1/2 c Cheese, feta; crumbled 1 lg Tomato; cut in wedges 2 oz Anchovy fillets; opt. Cook potatoes in boiling salted water about 25 minutes or until tender; drain well, and cool slightly. Peel and thinly slice potatoes; place in a shallow bowl. Combine oil, lemon juice, garlic, oregano, and salt; mix well. Pour over potatoes; marinate 1 hour. Drain potatoes, reserving marinade. Place salad greens in a large bowl. Arrange potatoes, tomato, green pepper, onion, cucumber, cheese, and anchovies (if desired) over salad greens. Serve with reserved marinade. SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy Coleman. Nancy O'Brion notes: Think that this one is could be made to work for the diabetic. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Crunchy Spinach Salad Categories: Diabetic, Salads, Vegetables, Dressings Yield: 6 servings MMMMM-----------------------SPIANCH SALAD---------------------------- 1/2 lb Spinach, fresh; torn into 3/4 c Cabbage, purple; shredded -bite size pieces 1/4 c Raisins 2 tb Almonds, slivered; toasted MMMMM--------------------------DRESSING------------------------------- 1/4 c Sugar 1 1/2 tb Onion, minced 3/4 ts Mustard, dry 1/4 c Vinegar 3/4 ts Salt 1/2 c Oil, vegetable 1/2 ts Celery seeds Combine all ingredients except dressing in a large bowl. Toss and serve with dressing. Dressing: Combine all ingredients in a jar. Cover tightly, and shake vigorously. Chill several hours. Shake dressing again before serving over salad. Yield: 1 cup. SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy Coleman. Nancy O'Brion's Note: This could be worked out for the diabetic! MAKE IT WORK! MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pineapple Boats Ahoy Categories: Diabetic, Fish, Salads, Fruits Yield: 3 servings MMMMM---------------------------SALAD-------------------------------- 4 1/2 c Water 1 md Grapefruit 1 1/2 lb Shrimp, fresh 1 md Avocado 1 lg Pineapple, fresh 1 Lime; juice of (2 to 3 tb) 1 md Orange MMMMM--------------------------DRESSING------------------------------- 1/2 c Oil, vegetable 1/2 ts Salt 2 tb Wine, dry white 1/2 ts Paprika 2 tb Lime juice 1 ts Honey Bring water to a boil. Add shrimp; return to a boil. Lover heat, and simmer 3 to 5 minutes. Drain shrimp well; rinse with cold water. Chill. Peel and devein shrimp; set aside. Cut pineapple in half lengthwise. Scoop out pulp, leaving shells 1/2 to 1/4 inch thick. Cut pineapple pulp into bite-size pieces, discarding core. Set aside 1 cup pineapple pieces; reserve remaining pieces for use in other recipes. Peel, seed, and seciton orange and grapefruit; combine fruit sections with 1 cup pineapple pieces and shrimp. Cover; chill until ready to serve. Before serving, peel and dice avocado; sprinkle with lime juice to prevent discoloration. Combine avocado and shrimp mixture; spoon into reserved pineapple shells. Pour dressing over top before serving. Dressing: Combine all ingredients in container of electric blender; blend well. Serve immediately. Yield: 3/4 cup. SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Summer Apple Salad Categories: Diabetic, Fruits, Salads Yield: 12 servings 3 pk Gelatin, unflavored 2 lg Apples; unpeeled and finely 1 c Water; cold -chopped (about 2-1/2 cups) 3/4 c Sugar 1 c Pepper, green; finely choppd 1 1/2 ts Salt 1/2 c Onion, green; chopped 3 c Water; coiling Lettuce 1/3 c Vinegar Apple wedges; opt. 1/4 c Lime juice Soften gelatin in cold water; stir well. Add sugar and salt. Gradually add boiling water, stirring until gelatin is dissolved. Add vinegar and lime juice. Chill until consistency of unbeaten egg white. Fold in apple, green pepper, and onion. Spoon into 12 (1/2 cup) individual molds, and chill until set. Unmold on lettuce-lined plate, and garnish with apple wedges, if desired. SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Vegetable-Rice Salad Categories: Diabetic, Vegetables, Rice, Salads Yield: 6 servings 1 1/4 c Rice, regular; uncooked 2 md Tomatoes; peeled, seeded, 1 Cucumber; peeled and chopped -& cut in lengthwise strips Salt 2 tb Vinegar, tarragon 1 lg Carrot; peeled and diced 1/2 ts Salt 1/3 lb Green beans, fresh; cut into 1/2 ts Pepper -1/2 inch pieces(about 1cup) 1/4 c Oil, olive; plus 1 c Peas, English; frozen 2 tb Oil, olive 1 Pepper, red; chopped Lettuce leaves Cook rice according to package directions; chill. Sprinkle cucumber generously with salt; cover and let stand 30 minutes. Rinse well. Combine carrot, beans, and peas in a medium saucepna; cover with water, and cook 8 to 10 minutes or until crisp-tender; drain and rinse in cold water. Combine cucumber, carrot, beans, peas, rice, red pepper, and tomatoes. Combine vinegar, 1/2 teaspoon salt, and pepper; gradually add oil, beating with a wire whisk until blended. Pour dressing over salad, and toss gently. Serve on lettuce leaves. SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy Coleman. Nancy O notes: could be used for a diabetic human MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Broiled Tomatoes Categories: Diabetic, Vegetables, Side dishes Yield: 16 servings 1 1/2 c Stuffing mix, herb-seasoned Mustard, dijon 2 ts Butter (or marg.); melted 8 Tomatoes; halved 1/2 c Cheese, Parmesan; grated Combine stuffing mix, butter, and cheese; mix well. Spread mustard over surface of tomatoes. Spoon stuffing mixture over mustard. Broil 4 inches from heat about 7 minutes or until topping is lightly browned. SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy Coleman. Nancy O Notes: Could this be used as a diabetic recipes? MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Lettuce and Fruit Salad with Poppy Seed Dressing Categories: Diabetic, Salads, Fruits, Dressings Yield: 14 servings MMMMM------------------------FRUIT SALAD----------------------------- 3 cn Mandarin orange; drained, -seeded and sectioned -(11 oz ea.) 6 Bibb lettuce heads; torn in 3 Grapefruit, pink; peeled, -bite size pieces MMMMM--------------------POPPY SEED DRESSING------------------------- 1/4 c Onion; chopped (to 1/2 cup) 1 tb Sugar 3/4 c Vinegar, tarragon 1 ts Salt 2 tb Vegetable oil 1 ts Dry mustard 2 1/2 tb Poppy seeds 3/4 c Oil, vegetable Combine mandarin oranges, grapefruit sections, and lettuce in a large salad bowl; toss lightly. Serve with Poppy Seed Dressing. Poppy Seed Dressing: Combine first 7 ingredients in container of electric blender; blend well. Slowly add 3/4 cup vegetable oil, continuing to blend until thick. Pour into a jar with a tight-fitting lid, and chill. Shake well before serving. Yield: 2 cups Food Exchange per serving: 1 FRUIT EXCHANGE + 1 FAT EXCHANGE SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy Coleman. Nancy O'Brion's Notes: Would for sure use less OIL! MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Sweet and Sour Potato Salad Categories: Diabetic, Salads, Vegetables, Dressings Yield: 16 servings MMMMM------------------------POTATO SALAD----------------------------- 16 md Potatoes 1 ts Mustard, dry 5 Eggs; hard-cooked; chopped 1 ts Salt 2 1/2 c Pickles, sweet; chopped 1/4 ts Pepper 2 ts Celery seeds Parsley sprigs; opt. MMMMM--------------------------DRESSING------------------------------- 3 Egg yolks 2 tb Butter (or marg.) 1/2 c Sugar 1 1/2 c Mayonnaise 1/2 c Vinegar Peel and quarter potatoes; cook in a Dutch oven in boiling saltedw ater to cover until done. Drain and cool. Cube potatoes; add eggs, pickles, celery seeds, mustard, salt, pepper, and dressing. Stir gently. Refrigerate 24 hours. Garnish with parsley sprigs before serving, if desired. Dressing: Place egg yolks an dsugar in a small saucepan; gradually add vinegar, mixing well. Add butter and place over medium heat, stirring constantly, until mixture comes to a boil. Remove from heat, and chill. Add mayonnaise, and mix well. Yield: about 2-1/4 cups SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy Coleman. Nancy O Notes: Maybe for the diabetic MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Amish-Style Chicken and Corn Soup Categories: Diabetic, Poultry, Vegetables, Crockpot Yield: 8 servings 1/2 Stewing hen or fowl; 1 ts Saffron threads; (optional) 2 qt Chicken stock or broth 3/4 c Corn kernels; (fresh/frozen) 1/4 c Onion; coarsely chopped 1/2 c Celery; finely chopped 1/2 c Carrots; coarsely chopped 1 tb Parsley; fresh chopped 1/2 c Celery; coarsely chopped; 1 c Egg noddles; cooked Combine stewing hen with chicken stock, coarsely chopped onions, carrots, celery, and saffron threads. Bring the stock to a simmer. Simmer for about 1 hour, skimming the surface as necessary.Remove and reserve the stewing hen until cool enough to handle; then pick the meat from the bones. Cut into neat little pieces. Strain the saffron broth through a fine sieve. (Note: The soup can be made through this step in advance. Simply refrigerate broth and diced chicken meat for 2 to 3 days, or freeze the broth and the chicken meat in separate convenient sized containers. Be sure to label and date them. To use, defrost, remove congealed fat, return the broth full boil, and add the diced meat. Continue with recipe.) Add the corn, celery, parsley, and cooked noodles to the broth. Return the soup to a simmer and serve immediately. Food Exchanges per serving: 1 LEAN-MEAT EXCHANGE + 2 VEGETABLE EXCHANGES CAL: 11O; CAR: 10g; PRO: 13g; CHO: 25mg; SOD: 65mg; FAT: 2g; Source: Diabetes Forecast Dec 1993 Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Slow-Poke Jambalaya Categories: Diabetic, Crockpot, Vegetables, Poultry, Main dish Yield: 6 servings 1 Bell pepper,chopped 1/8 t Cayenne 1 Onion,chopped 1/2 t Salt 2 Med tomatoes,chopped 4 oz Smoked sausage,chopped 1 c Chopped celery 8 oz Chicken breast,chopped 1 Clove garlic,crushed 2 c Beef broth or bouillon 2 tb Minced parsley 1/2 lb Cooked shelled shrimp 2 t Chopped thyme leaves 1 c Cooked rice 2 t Oregano leaves,chopped Shell shrimp, halve lengthwise. In slow cooker,combine all ingred. except shrimp & rice. Cover & cook on low 9-10 hours. Turn slow cooker on high, add cooked shrimp & cooked rice. Cover; cook on high 20-30 minutes. Source: "Crockery Favorites" by Mable Hoffman & The Hamilton Journal From Robbie Shelton's Database. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Indian Summer Tomato Salad Categories: Diabetic, Salads, Vegetables Yield: 4 servings 4 lg Tomatoes, sliced 1/4 ts Fennel seeds 1 tb Lime juice 1 Dried hot chili pod 2 tb Extra-virgin olive oil 2 tb Cilantro, chopped 1/4 ts Cumin seeds Salt & pepper Arrange tomato slices on a platter. Sprinkle with lime juice. Warm oil in a small pot over moderate heat. Add cumin, fennel & chili pod, cook for 30 seconds. Remove from heat, discard pod & cool. Whisk in the cilantro; spoon seasoned oil over tomatoes. Season with salt & pepper & serve. If it sits, the flavour will intensify. Yamuna Devi, "Yamuna's Table" Nancy O'brion notes: this could be used for a diabetic! MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: BROCCOLI IN LEMON SAUCE Categories: Diabetic, Vegetables, Sauces, Side dishes Yield: 4 servings 20 oz Pk frozen broccoli spears 1 t Grated lemon peel 2 T Butter or margarine 1 T Lemon juice 1 T Flour 1/4 t Salt 1/2 c Milk 1/4 t Ground ginger 1. Cook broccoli in a shallow, heat-resistant, non- metallic, 1 1/2-quart baking dish. Drain and set aside. 2. In a small, heat-resistant, non-metallic bowl melt butter or margarine in Microwave Oven 30 seconds. 3. Blend in flour with a fork until smooth. Gradually stir in milk. Heat, uncovered, in Microwave Oven 1 minute or until thickened and smooth. 4. Gradually stir in lemon peel and juice so that the mixture does not curdle. Stir in salt and ginger until well blended. 5. Spoon sauce over drained broccoli spears. Heat, uncovered, in Microwave Oven 1 to 2 minutes or until heated through. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Deluxe Potato Salad Categories: Diabetic, Salads, Eggs, Vegetables Yield: 24 servings 3 Green peppers 1 tb Mustard, Dijon 5 lb Potatoes; cooked, peeled, 4 cn Artichoke hearts; chilled -and cubed -and drained (8 oz. ea.) 1 bn Celery; chopped 2 tb Olive slices, pimiento-stffd 2 1/2 ts Salt sm Pickles, whole sweet 1 ts Pepper Parsley springs, fresh 3/4 c Mayonnaise MMMMM------------------------STUFFED EGGS----------------------------- 18 Eggs; hard-cooked 1/8 ts Pepper 1/4 c Mayonnaise Paprika 2 tb Onion; minced Parsley spring, fresh 1/4 ts Cury powder 18 sl Olives, pimiento-stuffed 1/2 ts Salt Chop 2 green pepper; cut remaining pepper into rings. Combine chopped green pepper, potatoes, celery, salt, pepper, mayonnaise, and mustard; mix well, and chill thoroughly. Spoon potato salad onto a large serving platter. Arrange stuffed eggs and artichoke hearts around edge of platter. Garnish salad with green pepper rings, olive slices, pickles, and parsley. Stuffed Eggs: Cut eggs in half lengthwise; remove yolks. Mash yolks; stir in mayonnaise, onion, curry powder, salt, and pepper. Fill egg whites with yolk mixture; chill. Sprinkle half of stuffed eggs with paprika, and top with a small sprig of fresh parsley. Top with remaining stuffed eggs with pimiento-stuffed olive slices. Yield: 18 servings. SOURCE: Southern Living Magazine, July, 1980. Typos by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Mexican Corn Categories: Diabetic, Side dishes, Vegetables Yield: 4 servings 2 c Corn, fresh; cut from cob -into rings -about 4 ears 1 ts Salt 1/4 c Butter (or marg.); melted 1 lg Tomato; peeled and diced 1/4 c Green pepper; chopped -about 1 cup 1/4 c Red pepper; chopped 1/4 ts Oregano leaves; dried 1 c Onion; sliced, separated Combine first 6 ingredients in a large skillet; cover and cook over medium heat 7 minutes, stirring occasionally. Add tomato and oregano; cook, uncovered, 2 minutes or until tomato is heated thoroughly. SOURCE:Southern Living Magazine, July 1980. Typos by Nancy Coleman. Nancy O Note: Maybe could be used for diabetic MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cantaloupe With Chicken Salad Categories: Diabetic, Poultry, Fruits, Main dish Yield: 6 sweet ones MMMMM--------------------------CHICKEN------------------------------- 2 c Cubed cooke chicken -halved 1 1/2 c To 2 C Fresh blueberries 1/2 c Sliced almonds 1 c Sliced celery 3 Cantaloupes, halved seeded 1 c Seedless green grapes, MMMMM-------------------------DRESSING:------------------------------ 1/2 c Mayonnaise -=OR=- 1/4 c Sour cream 1 1/2 ts Sugar substitute 1 tb Fresh lemon juice 1/2 ts Ground ginger 1 1/2 ts Grated lemon peel 1/4 ts Salt (optional) 1 1/2 ts Sugar In a large bowl, combine chicken, blueberries, celery, grapes and almonds. In a small bowl, mix dressing ingredients. Pour over the chicken mixture and toss gently. Spoon into cantaloupe halves. Serves 6. Nutritional Information: One serving (prepared with sugar substitute, light mayonnaise and sour cream and without added salt) equals: 285 calories, 87 mg sodium, 36 mg cholesterol, 37 gm carbohydrate, 18 gm protein, 9 gm fat. SOURCE:*Country Magazine, June/July 1994 POSTED BY: Jim Bodle 5/94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Angel Food Ice Cream Cake Categories: Diabetic, Desserts, Cakes, Kids, Fruits Yield: 15 sweet ones 1 Angel food cake (8 inches) Sugar 1/2 Gl Vanilla ice cream, -=OR=- -slightly softened Sugar substitute to taste 2 qt Fresh strawberries Cut the cake in half; tear one half into small pieces and set aside. Cut the other half into 12-14 thin slices; arrange in the bottom of a wax paper lined 13" x 9" x 2" baking pan, overlapping as needed. Spread softened ice cream over cake, pressing down to smooth. Gently press the small cake pieces into the ice cream. Cover and freeze. Just before serving, slice strawberries and sweeten to taste. Cut dessert into squares and top with strawberries. Serves 15. Diabetic Exchanges: One serving (prepared with sugar free ice cream and sugar substitute) equals 1 1/2 starch, 1 fat, 1/2 fruit; also, 183 calories, 131 mg sodium, 15 mg cholesterol, 34 gm carbohydrate, 6 gm protein, 4 gm fat. SOURCE:*Country Magazine, June/July 1994 POSTED BY: Jim Bodle 5/94 MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Easy Eggplant Casserole Categories: Diabetic, Casseroles, Main dish, Vegetables, Meats Yield: 4 servings 1 sm Eggplant 1/2 c Breadcrumbs, dry 1/2 lb Sausage, bulk 1 ts Butter (or marg.); melted 1 sm Onion; chopped 1/4 c Cracker crumbs 1 Egg; well beaten Peel eggplant, and cut into 1" cubes; cook in a small amount of boiling wate 10 minutes or until tender. Drain. Let cool slightly. Cook sausage and onion until onion is tender and sausage is brown. Combine eggplant, sausage mixture, egg, and breadcrumbs. Mix well, and spoon into a greased 1-quart casserole. Combine butter and cracker crumbs; sprinkle over casserole. Bake at 350 degrees for 25 minutes. SOURCE: Southern Living Magazine, sometime in the 1970s. Typos by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Grilled Eggplant Categories: Diabetic, Bbq/grill, Vegetables, Side dishes Yield: 6 servings 1 lg Eggplant 1/2 ts Italian seasoning 1/3 c Butter (or marg.); melted 1/4 ts Salt 1/2 ts Garlic salt 1/8 ts Pepper Peel the eggplant, and then cut into 3/4" slices. Combine butter, garlic salt, and Italian seasoning; stir well. Brush eggplant sliced with butter mixture, and sprinkle with salt and pepper. Place eggplant about 3 to 4 inches from coals. Grill over medium coals 10 minutes or until tender, turning and basting occasionally. SOURCE: Southern Living Magazine, sometime in the 1970s. Typos by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Shrimp 'N' Rice Salad Categories: Diabetic, Salads, Fish, Rice, Vegetables Yield: 4 servings 1 lb Shrimp; cooked, peeled, and 1/2 ts Salt -deveined 1/4 ts Pepper 2 c Rice; cooked 3 tb Mayonnaise 1/4 c Celery; thinly sliced Lettuce 1/4 c Olives, stuffed; sliced 2 Tomatoes; cut in wedges 1/4 c Pepper, green; chopped Celery leaves 1/4 c Pimiento; chopped French dressing; commercial 1/4 c Onion; minced Combine first 10 ingredients, and toss lightly. Chill thoroughly. Serve on lettuce, and garnish with tomat wedges and celery leaves. Serve with French dressing. SOURCE: Southern Living Magazine, April, 1977. Typos by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Dilly Beef Salad Categories: Diabetic, Salads, Meats Yield: 6 servings 3 c Beef; cooked, cubed 1 ts Dillweed 3/4 c Pepper, green; chopped 1/2 c Mayonnaise 5 lg Olives, stuffed; sliced 1/4 c Beer 10 Onions, pickled; chopped 1 tb Lemon juice 1/8 ts Pepper Onions, pickled 1/2 ts Salt Olives, stuffed 1/4 ts Mustard, dry Combine beef, green pepper, sliced olives, and chopped pickled onion; chill. Combine pepper, salt, mustard, dillweed, mayonnaise, beer, and lemon juice; mix well and add to meat mixture. Toss lightly. Chill at least 1 hour. Garnish with pickled onions and olives. SOURCE: Southern Living Magazine, April, 1977. Typos by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Tasty Pineapple Cake Categories: Diabetic, Fruits, Desserts, Cakes Yield: 12 sweet ones 1/2 c Reduced-calorie margarine; 1/2 ts Salt; Sugar substitute to equal 1/2 c Milk; -2 1/2 cups sugar, divided 4 sl Unsweetened Pineapple; 2 Eggs -canned drained 1 1/2 c All-purpose flour; Vegetable cooking spray. 1 ts Baking powder; 1/2 c Unsweetened pineapple juice; 1/2 ts Baking soda; Cream margarine and 2 tablespoons sugars substitute until light and fluffy. Add eggs, one at time, beating well at medium speed of an electric mixer. Combine flour, baking powder, soda and salt. Add to creamed mixture alternately with milk, beginning and ending with flour mixture. Beat at low speed after each addition. Cut pineapple into 1/2" pieces and gently fold into batter. Spoon batter into a 6-cup Bundt pan or heavy ring mold coated with cookin spray. Bake at 350 degrees 45 to 50 minutes or until wooden pick inserted in center comes out clean. Combine pineapple juice and remaining 1 tablespoon sugar substitute, stirring until sugar substitute dissolves. Remove cake from oven and immediately pour juice cake from pan and cool completely on a wire rack. Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE; CAL: 129; CHO: 46mg; CAR: 17gm; PRO: 3gm; FAT: 5gm; SOD: 341; Source: All New Cookbook for Diabetics and Their Families Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Green Beans Categories: Diabetic, Vegetables, Side dishes Yield: 6 sweet ones 1 lb Green beans; 2 tb Margarine; 1/2 c Shallots; chopped 2 tb Olive oil; 1 c Tomato; diced Salt and freshly ground 4 oz (1 c) mushrooms; sliced -pepper Remove ends from beans. Leave beans whole or cut crosswise into 1" pieces. Place beans in 1" salted water (1/2 ts salt to 1 c water). Bring to a boil and cook uncovered for 5 minutes. Cover and cook until tender, 5 to 10 minutes longer. Drain beans, turn into a warm bowl, and set aside. Cook and stir shallots, tomato and mushrooms in margarine and oil until mushroom are tender, about 4 minutes. Season with salt and pepper to taste. Add vegetable mixture to beans and toss. I would cut back on the fat in this recipe.... Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 63; CHO: 0mg; CAR: 6g; PRO: 2g; SOD: 245mg; FAT: 4g; Souce: All-In-One Diabetic Cookbook Brought you and your via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Texas Round Steak Categories: Diabetic, Meats, Main dish, Vegetables Yield: 6 sweet ones 1/2 c All-purpose flower; 2 tb Vegetable oil; 1 ts Salt 1/2 c Green peppers; fresh 1 1/2 ts Chile powder; 1/2 c Onions; chopped 1 lb 2oz round beef 1 c Fat-free beef broth; -about 1/2 thick(weighed 1/2 c Tomato juice; -after fat and bone are 1 ts Chili power; -removed) cut into 6 3oz 1/4 ts Garlic powder; -steaks 1/4 ts Ground cumin; Blend flour, salt and chili powder well and place in pie pan. Dredge meat in the flour mixture. You should use about half of the mixture. (You can discard the rest; however, it is necessary to have this amount to make dredging pracitcal.) Place oil in a heavy frying pan and heat to frying temperature over moderate heat. Add meat and brown on both sides. Transfer steaks to a 1 1/2 quart casserole. Fry peppers and onions over moderate heat in the pan in which the meat was browned, stirring frequently. Remove vegetables with a slotted spoon and spread over meat. Pour out any remaining fat. Add beef broth to frying pan and cook and stir over moderate heat to absorb and brown particles remaining in the pan. Add remaining ingredients to broth. Mix well and pour over meat. Stir the meat and vegetables lightly with a fork to distribute the broth and vegetables. Cover tightly and bake at 325 degrees for about 1-1 1/2 hours or until the meat is tender. Serve 1 piece of steak with some of the sauce per serving. Food Exchange per serving: 1 FRUIT EXCHANGE + 3 LEAN MEAT EXCHANGE; CAL: 213; CHO: 9gm; PRO: 20gm; FAT: 11gm; Low-sodium diets: Omit salt. Use low-sodium broth, tomato sauce and tomato juice. Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Easy Succotash Categories: Diabetic, Side dishes, Vegetables Yield: 6 servings 2 c Lima beans, fresh; about 1lb 1/2 c Cream, whipping 4 c Corn, fresh; cut from cob 1/2 ts Salt -about 8 ears 1/8 ts Pepper 3 tb Butter (or marg.) Cook beans in boiling salted water about 15 minutes or until almost tender; drain. Add corn, butter, whipping cream, salt, and pepper; mix well. cook over low heat, stirring often, 7 to 10 minutes, or until corn is done. SOURCE: Southern Living Magazine, July 1980. Typos by Nancy Coleman. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Scalloped Corn Categories: Diabetic, Side dishes, Vegetables Yield: 5 servings 2 c Corn, fresh; cut from cob 2 tb Butter; divided 2 Eggs; slightly beaten 2/3 c Half-and-half 1/4 c Green pepper; minced Paprika 1/2 ts Salt Parsley; opt. 1 c Cracker crumbs; divided Combine corn, eggs, green pepper, and salt; mix well. Spoon half of mixture into a greased 1-1/2 quart casserole. Sprinkle with half of cracker crumbs, and dot with 1 tablespoon butter. Repeat layers; pour half-and-half over top. Bake at 325 degrees for 30 to 35 minutes. Remove from oven, and sprinkle with paprika. Garnish with parsley, if desired. SOURCE: Southern Living Magazine, July 1980. Typos by Nancy Coleman. Nancy O note: Maybe for the diabetic, MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Pan Bagnat (Sandwiches, Monaco Style) Categories: Diabetic, Low-fat/cal, Sandwiches Yield: 4 servings 4 Round rolls -pitted 2 Anchovies:* rinsed & 1 Green pepper; thinly sliced -chopped 1 Tomato; sliced 1 ts Olive oil 1 Egg; hard boiled egg 1 md Onion; minced -& chopped -optional 1 tb Vinegar 2 sm Black olives; rinsed, *Anne's note: The nutritional analysis omit the anchovies; they would substantinally increase the sodium in the recipe "Pan Bagnat is the name for this stuffed sandwich in Monaco and in France (where the name is hyphenated). The fillings can vary. For example, Bordeaux-born Celine Beteta Wong, who works in the office of the Consulate in New York, says she also fills her Pan Bagnat with tuna. It can be a complete meal - great for a picnic or bag lunch. This recipe is from the late Princess Grace of Monaco, who graciously shared it with me many years ago." 1. Slice the roll in half horizontially. Remove part of the bread to allow space for the filling. 2. Divide all the filling evenly among the 4 rools. Begin by drizzling the bottom of the rolls with a little oil. Drop some onion, bell pepper, tomato, egg, anchovy (if you are using it) and olives into each roll bottom (the filling maounts are personal choices). 3. Season to your taste with viengar. Cover the roll with the top half. Serve cold. Nutrients for 1 Pan Bagnat without anchovies CAlories: 141 Exchanges: 1 1/2 starch/bread, 1/2 fat g mg carbohydrate: 21 potassium:227 protein: 5 sodium: 194 fat: 5 cholesterol: 68 fiber: 2 SERVES:6 SOURCE: _Diabetic Cooking From Around The World_ by Vilma Liacouras Chantiles (ADA Diabetic exchanges) posted by: Anne MacLellan PS>Submitted By THE SCOTS KITCHEN BBS: THE DOOR TO THE SOUTH On 12-30-92 (10:27) NUMBER: 3544 Submitted By SUSAN MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fresh Fruit Ambrosia Categories: Diabetic, Vegetarian, Fruits, Desserts Yield: 6 servings 1/4 c Orange Juice Melon, blueberries, 1/2 c Club Soda Strawberries) 1 md Banana, peeled 1/2 ts Ground Nutmeg 3 c Fresh Fruit Pieces (such as 1/4 ts Ground Cardamom Cantaloupe, grapes, 1 tb Sweetened Coconut (flaked Pineapple, apple, pear, Or shredded), toasted Nectarine, plum, honeydew Combine the orange juice, club soda, and banana in a blender and puree until smooth. Pour over the fresh fruit mixture. Sprinkle with the nutmeg and cardamom. Cover and refrigerate until ready to serve. Sprinkle on the coconut and serve immediately. Serves 6 1/2-cup servings One Serving = Calories: 81 Carbohydrates: 20 Protein: 1 Fat: 1 Sodium: 1 Potassium: 278 Cholesterol: 0 Exchange Value: 1-1/2 Fruit Exchanges Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D. Posted from the Echo's Library 04/19/94 by Frank Skelly MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cocoa Cake Categories: Diabetic, Cakes, Desserts Yield: 16 servings 1/2 c Cocoa; 1/2 ts Cream of tartar; 1/2 c Boiling water; 1/3 c Sugar; 3/4 c (1 1/2 sticks) margerine @ 2 1/2 c Cake flour; Room temperature; 1 ts Baking soda; Liquid sugar substitue equal 2 ts Baking powder; To 1/2 cup sugar; 1/4 ts Salt; 2 ts Vinilla; 1/2 ts Cinnamon; 3 Large egg whites;@ rm temp; 1 c Cool water; Mix together cocoa and boiling water to blend and set aside to cool to room temperature. Cream margarine at medium speed until light and fluffy. Add sweetener and vanilla to creamed misture, along with cooled cocoa mixture. Mix at medium speed until well blended. Beat egg whites at medium speed until foamy. Add cream of tartar and beat at high speed, gradually adding sugar, to form a meringue. Set aside for alter use. Stir together flour, soda, baking powder, salt and cinnamon to blend well. Add 1 cup water to creamed mixture along with flour mixture. Beat at medium speed for 1-2 minutes or until well blended. Stir batter carefully into pans that have been greased with margarine and lined on the bottom with wax paper. Bake @ 350 degrees F. for 30-35 minutes, on until a cake tester comes out clean from the center of the cake and the cake pulls away from the sides of the pan. Turn cake out onto a cake cooler, remove the paper, and cool to room temperature. Put diabetic jelly between the cake layers and frost at the last minute with Fluffy Frosting. Cut cake into 16 equal servings. Food Exchange per serving: 1 1/2 BREAD EXCHANGE + 2 FAT EXCHANGE; CAL: 170; CHO: 20gm; PRO: 3gm; FAT: 9gm LOW-SODIUM DIET: Omit salt. Use salt-free margarine and low-sodium baking powder. Source: From the New Diabetic Cookbook by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Chocolate Cake Categories: Diabetic, Cakes, Desserts Yield: 16 sweet ones 3/4 c Margarine;@ rm temp 2 c Cake flour; 1/4 c Sugar; 2 t Baking powder; 1/2 c Liquid egg;substitue @ rm tm 1/4 c Instant dry milk; Liquid sugar;substitue equal 1/3 c Cocoa; To 1/3 cup sugar 1 c Water;@ room temperature 2 t Vanilla; Cream together margarine and sugar at medium speed until light and fluffy. Add egg substitue, sweetener, and vanilla to creamed mixture and beat at medium speed for 1/2 minute. Stir together flour, baking powder, dry milk, and cocoa to blend. Add 1 cup water to creamed mixture along with flour mixture and mix at medium speed only until smooth. Spread evenly in a 9 inch square pan that has been greased with margarine. Bake at 350 degree F. for 30-35 minutes or until a cake tester comes out clean and the cake pulls away from the sides of the pan. Cool to room temperature and cut 4 x 4 to yield 16 equal servings. Food Exchange per serving: 1 BREAD EXCHANGE + 2 FAT EXCHANGES; CAL: 157 CHO: 16gm; PRO: 3gm; FAT: 9gm LOW-SODIUM DIETS: Use salt-free margarine and low-sodium baking powder. Source: From the New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Fluffy Frosting Categories: Diabetic, Cakes, Desserts Yield: 1 servings 1/2 c Sugar 2 Larger egg whites 2 t Water 1/4 t Cream of tartar 2 Packets Sweet & Low 1/2 t Vanilla Combine sugar, water, Sweet'n Low, egg whites, and cream of tartar in top of a double boiler and beat at high speed for 1 minute. Set over simmering water in the bottom of the double boiler. Continue to beat at high speed for 4-5 minutes or until soft peaks form. Remove from heat. Add vanilla to frosting and continue beating at high speed 1/2 minutes or until thick enough to spread on a cooled cake. Use about 2 1/2 tablespoons per portion if frosting individually; or use this amount to frost a 2-layer cake or a 9-inch square cake, both of which would then be cut in 16 equal servings. Food Exchange per serving: 1 VEGETABLE(1-1 1/2 TABLESPOONS MAY BE USED AS A TOPPING FOR CAKE OR PUDDING WITHOUT COUNTING IT AS AN EXCHANGE) CAL: 23; CHO 6gm; PRO: negl; FAT: negl; LOW-SODIUM DIETS: May be used as written. From: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you and yours via Nancy O'brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: WACKY CUPCAKES Categories: Diabetic, Cakes, Desserts Yield: 12 cupcakes 1 1/2 c Cake flour; Liquid sugar substiture 1/4 c Sugar; Equal to 1/2 cup sugar 1 ts Baking soda; 1 tb Vinegar; 1/2 ts Salt; 2 ts Vanilla; 1 c Water;@ room temperature 1/2 c Vegetable oil; Place flour, sugar, cocoa, soda, and salt in mixer bowl and mix at low speed to blend. Beat together remaining ingredients with a fork to blend. Add all at once to dry ingredients and beat at medium speed until smooth. Paper-line 12 muffin tins or grease with margarine and flour. Fill muffin tins about 1/2 full and bake at 350 degrees for about 30 minutes, or until a cake tester comes out clean from the center of the cupcake. Server 1 cupcake per serving. Food Exchange per serving: 1 BREAD EXCHANGE + 2 FAT EXCHANGE; CAL: 158; CHO: 17gm; PRO: 2gm; FAT: 10gm; LOW-SODIUM DIETS: Omit salt. Source: From The New Diabetic Cookbook by Mabel Cavaiani Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Yellow cake Categories: Diabetic, Cakes, Desserts Yield: 16 servings 2 c Cake flour Liquid sugar sbustitute 1/2 ts Baking soda Equal to 1/4 cup sugar 1 1/2 ts Baking powder 2 ts Vanilla 1/3 c Sugar 1/2 c Liquid egg substitute @ 3 tb Dry buttermilk Room temp 3/4 c Water (room temp) 1/4 c Margarine @ room temp 1/3 c Vegetable oil Place dry ingredients in mixer bowl and mix at low speed to blend well. Combine 3/4 cup ater, oil, sweetener, vanilla and egg substitute and mix with a fork to blend. Add margarine to flour mixture along with liquid mixture and mix with a spoon only until well blended. Spread evenly in a 9-inch square pan which has been greased with margarine. Bake 30-35 minutes at 375 degrees F., or until a cake tester comes out clean and the cake pulls away from the sides of the pan. Cool to room temperature and cut 4 X 4 to yeild 16 equal servings. Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 143; CHO: 17gm; PRO: 2gm; FAT: 7gm; LOW-SODIUM DIETS: Use low-sodium baking powder and salt-free margarine. From: The New Diabetic Cookbook by Mabel Caviani, R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Oatmeal Cake Categories: Diabetic, Cakes, Desserts Yield: 16 servings 1 c All-purpose flour; 3 lg Egg white;@ room temp 1 ts Baking soda; 1/4 c Dark molasses; 1/2 ts Salt; Liquid sugar substitute; 1 ts Cinnamon; Equal to 3 tablespoons sugar 1/2 ts Nutmeg; 3/4 c Water;@ room temp devided 1/3 c Dry buttermilk; 1 c Rolled oats; 1/4 c Margarine;@ room temperature 1/4 c Raisins; Place flour, soda, salt, cinnamon, nutmeg, and dry buttermilk in mixer bowl and mix at low speed to blend. Add margarine, egg whites, molasses, sweetener, and 1/2 cup water to flour mixture and beat at medium speed for 1 minute to mix well. Add 1/4 cup water, oats, and raisins to batter and mix at medium speed only until blended. Spread batter evenly in a 9-inch square pan that has been greased with margarine. Bake @ 375 degree f. for about 30 minutes, or until a cake tester comes out clean and the cake pulls away form the sides of the pan. Cut cake 4 X 4 in 16 equal servings. Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 104; CHO: 14gm; PRO: 3gm; FAT: 3gm; LOW-SODIUM DIET: Omit salt. Use salt-free margarine. From: The New Diabetic Cookbook by Mabel Cavaiani Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cinnamon Rolls Categories: Diabetic, Quickbreads, Breads/bm Yield: 24 servings 1 c Warm water;(110-115 F) 1 ts Cinnamon;(optional) 1/4 c Instant dry milk; Liquid sugar subsitute to 1 Package active dry yeast; Equal 2 tbsp sugar,optional 3 1/2 c All purpose flour; divided 1 1/2 ts Margarine;at room temp 1/8 ts Ground ginger; 1/2 c Brown sugar twin;granulated 1/4 c Vegetable oil; Sugar substitute 1 ts Salt; 1 1/2 tb Margarine;at room temp Place water, dry milk, and yeast in mixer bowl; mix lightly and let set for 5 minutes. Add 1 1/2 c flour to liquid. Mix at medium speed, using dough hook for 4 minutes. Add ginger, oil, salt, cinnamon, sweetener, and 1 1/2 c flour to batter and mix at low speed, using dough hook, for another 4 minutes. Use as much of the remaining flour as necessary to make a smooth resilient dough. Shape the dough into a ball and place in a bowl that has been well greased with margarine. Turn the ball over to coat the top with magarine. Cover with a cloth and set in a warm place until doubled in volume. Turn dough onto a lightly floured working surface and knead lightly. Form into a ball an return to greased bowl, turning the top again to cover it with margarine. Cover with a cloth and set in a warm place until doubled in volume. Use 1 1/2 tsp margarine to grease the sides and bttom of a 9 by 13 cake pan. Set aside for later use. Turn dough onto a lightly floured working surface. knead lightly and form into a ball. Cover with a cloth and let rest 10 min. Roll dough out to form a 9 by 16 inch rectangle. Spread the softened 1 1/2 tbsp of margarine evenly over the dough. Sprinkle evenly with the brown sugar substitute and cinnamon mixture. Roll into a long roll like a jelly roll and cut into 24 equal slices. Place the slices, cut side down, in the cake pan, spacing them evenly. Cover with a cloth an let rise until double in volume. Bake at 375 F for 25 to 30 minutes or until golden brown. Turn rolls out of the pan onto a wire rack and serve warm, if possible.1 roll serving per serving Food Exchnage per serving: 1 BREAD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 99; CHO 14 gm; PRO 2 gm; FAT 4 gm; LOW-SODIUM DIETS: Omit salt. Use salt-free margarine. Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Applesauce Oat Bran Muffins Categories: Diabetic, Breads/bm, Quickbreads Yield: 12 servings 1 c All purpose flour Pie spice 1 c Oat bran 1/2 c Unsweetened applesauce 1/4 c Packed brown sugar 1/2 c Water 4 ts Baking powder 1/4 c Vegetable oil 1 ts Ground cinnamon or pumpkin 2 Large egg whites Place flour, oat bran, brown sugar, baking powder, and cinnamon or pumpkin pie spice in bowl and mix well at low speed. In a separate bowl combine the applesauce, water, oil, and egg whites and beat with a fork to blend. Add applesauce mixture to flour mixture and mix at medium speed only until all flour is moistened. Grease muffin tins with margarine or line with paper cups. Fill muffin tins 1/2 full and bake at 400 F for about 20 minutes, or until muffins are browned and spring back when touched in the center. Serve hot, if possible. Nutrient value per 1 muffin serving: Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCANGE; CAL: 120; CHO: 18 gm; PRO: 3 gm; FAT: 5 gm; LOW-SODIUM DIET: Omit salt. Use salt-free margarine. Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Strawberry Chiffon Pie Categories: Diabetic, Pies, Desserts, Fruits, Low-fat/cal Yield: 1 pie 1 c Water 1 Recipe low cal whipped topp- 1 Env knox unflavored gelatine Ing 20 oz (1 pk) kool aid unsweetened; 2 tb Instant dry milk Drink mix (strawberry flav.) 9 Inch graham cracker crust -=OR=- (see diabetic recipe) 20 oz (1 pk) Wykler's unsweetened 9 Fresh strawberries -flavored soft drink mix (optional) 8 1 g packets equal sugar sub Combine water and gelatin. Let set for 5 minutes and then heat until gelatin is melted. Add Kool aid mix and sweetener to gelatin. Mix well and refrigerate until slightly thickened. Prepare whipped topping while gelatin is thickening. Refrigerate until needed. Add dry milk to thickened gelatin and whip at high speed until creamy and stiff. Remove beater and gently fold in whipped topping into whipped gelatin. Spread filling evenly into graham cracker crust. Garnish eack serving with a fresh strawberry, placing a fresh strawberry in the center of the pie. Refrigerate until firm. Cut into 8 equal pieces. Per serving(1/8 of pie): Food Exchange per serving: 1 BREAD EXCHANGE + 3/4 FAT EXCHANGE; CAL: 125; CHO: 15gm; PRO: 3 gm; FAT: 7 gm; LOW-SODIUM DIET: Omit salt. Use salt-free margarine. Source: The New Diabetic Cookbook by Mabel Cavaiani. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Cal Whipped Topping Categories: Diabetic, Desserts, Low-fat/cal Yield: 3 cups 1/2 c Instant dry milk 1/4 c Dry sugar substitute (equal 1/3 c Cold water To 1/4 c sugar),optional 2 tb Lemon juice 1/2 ts Vanilla 2 tb Sugar Combine the dry milk and water and refrigerate for 30 minutes. Beat at high speed for 4 minutes. Add lemon juice to whipped milk and beat at high speed for 4 minutes. Stir the sugar an sugar substitute together an add gradually to the whipped milk while it is being beaten. add vanilla to whipped topping and refrigerate until used. Yields 24 servings of 2 tbsp each. Prepare as close to serving time as possible as it loses volume after a period of time. Nutritive value per serving (2 Tbsp): Food Exchanges per serving: 2 TABLESPOON MAY BE CONSIDERED FREE (1/3 CUP IS 1 VEGETABLES EXCHANGE); CAL 12; CHO 2 gm; PRO Negl; FAT Negl Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Graham Cracker Crust Categories: Diabetic, Pies Yield: 1 crust 8 Crushed graham crackers 3 tb Melted margarine (2 1/2 in squares) 2 tb Sugar Combine ingredients in 9 inch pie tin and mix well with a fork. Press crumbs evenly around the edges and on the bottom of the pie tin. Bake at 350 for 6 minutes. Cool an fill as desired. Cut into 8 even portions. Nutritive value for 1 portion (1/8 of recipe) Food Exchange per serving: 1/2 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL 78; CHO 8 gm; PRO 1 gm; FAT 5 gm; Na 100 mg; LOW-SODIUM DIETS: Use salt-free margarine Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D. Brought to you and yours via Nancy O'Brion and her Meal-Master. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: High Fiber Cookies Categories: Diabetic, Desserts, Cooky/bars Yield: 4 dozen 1 c Oat bran; 1 c Margarine; 2 sticks) 1 c Rolled oats; 2 lg Egg whites; 1 c Fiber one cereal; 2 ts Vanilla; 1 c Kellog's bran flakes; 2 c All purpose flour; 1 c Seedless raisins; 1 ts Baking powder; 1 c English walnuts; chopped 1 ts Baking soda; 3/4 c Sugar; 1/2 ts Salt; 3/4 c Brown sugar; 1/2 c Water at room temp; Place oat bran, rolled oats, Fiber one, bran flakes, raisins and walnuts in a bowl. Mix lightly and set aside. Place sugars and margarine in mixing bowl and mix at medium speed until light and fluffy. Add egg whites and vanilla and mix lightly scraping the bowl before and after adding the egg whites. In a separate bowl combine flour, baking powder, soda and salt and mix at low speed about 1/2 min to blend well. Add flour mixture and water to sugar mixture and mix at medium speed only until flour is moistened. Add bran mixture and mix at medium speed until well blended. Drop by heaping tablespoonfuls onto a cookie sheet that has been sprayed with cooking spray or lined with aluminum foil. Bake at 375 for 12-14 minutes or until lightly browned. Remove from oven and let sit for 1 minute. Remove cookies to wire rack and cool to room temperature. Author's Note: These cookies, which provide 2 grams of dietary fiber each, aren't terribly sweet. We like them this way, but if you prefer them sweeter, you can add 1 tbsp Weight Watchers dry substitute when adding the other sugars and this will not change the nutritive values. Nutritive Value per cookie: Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 121; CHO: 15gm; PRO: 2 gm; FAT: 6 gm; LOW-SODIUM DIET: May be used as written. Source: The New Diabetic Cookbook by Mabel Cavaiani, R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.01 Title: Hot Cocoa Mix Categories: Diabetic, Beverages, Low-fat/cal Yield: 32 servings MMMMM-----------------------HOT COCOA MIX---------------------------- 3/4 c Cocoa Dry sugar substitute equal 1/2 ts Salt To 1 1/2 c sugar 1 qt Instant dried milk MMMMM-----------------------MEXICAN COCOA---------------------------- 2 tb To 3 tb ground cinnamon; MMMMM----------------------MOCHA HOT COCOA--------------------------- 1/3 c Instant coffee; HOT COCOA MIX: Mix ingredients well and store in an airtight container in a moderately cool place. Use 2 tbsp mix plus 6 ounces boiling water per serving of cocoa. variations: Mexican Cocoa: Add 2-3 teaspoons of cinnamon when mixing the total ingredients. or place a scant 1/8 tsp in a cup of cocoa. Mocha: Add 1/3 cup instant coffee when mixing the total ingredients; or place 1/2 teaspoon instant coffe in a cup of the cocoa. MEXICAN COCOA: Add 2-3 teaspoons ground cinnamon when mixing the total ingredients; or place a scant 1/8 teaspoon of cinnamon in a cup, 2 tablespoon of the mix, and 6 oz of boiling water. MOCHA: ADD 1/8 C instant coffee when mix th total ingredients; or place 1/3 teaspoon instant coffee in a cup, 2 tablespoons of the mix; and 6 oz of boiling water. Nutritive values per serving: Food Exchange per serving: 1/3 MILK EXCHANGE + 1/2 FAT EXCHANGE; CAL: 49; CHO: 4 gm; PRO: 3 gm; FAT: 3 gm; LOW-SODIUM DIETS: Omit salt Source: The New Diabetic Cookbook by Mabel Cavaiani; R. D. Brought to you and yours via Nancy O'Brion and her Meal-Master MMMMM