Diabetic Fruit Newtons

Yield: 2-1/2 dozen bars

Ingredients :

3/4 cup dried figs, chopped
3/4 cup dried pears, chopped
1/2 cup water
2 tablespoons packed light brown sugar
5 tablespoons margarine, softened
2 tablespoons granulated sugar
3 egg whites
1 teaspoon vanilla
1-3/4 cups all purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons 2% reduced-fat milk

Directions :

1. Heat figs, pears, water, and brown sugar to boiling in small saucepan. Reduce heat and simmer, uncovered, until fruit is softened and mixture is thick, about 20 minutes. Process mixture in food processor or blender until smooth.

2. Beat margarine and granulated sugar in medium bowl until fluffy; beat in egg whites and vanilla. Mix in combined flour, baking soda, and salt. Shape dough into 4 logs, each about 5x2x1/2 inches. Wrap each in plastic wrap and refrigerate about 1 hour.

3. Roll 1 log on floured surface into 12x5-inch rectangle. Spread 1/4 of the fruit mixture in a 1-inch strip down center of dough. Fold sides of dough over the filling, pressing edges to seal. Cut log in half and place, seam side down, on greased cookie sheet. Repeat with remaining dough logs and filling. Brush top of logs with milk.

4. Bake at 400 degrees until lightly browned, about 12 minutes. Cool on wire racks; cut into 1-1/2 inch bars.

Nutritional Information Per Serving (1 cookie):

Calories: 77,
Fat: 2.1 g,
Saturated Fat: 0.4 g,
Cholesterol: 0.1 g,
Sodium: 70 mg,
Protein: 1.4 g,
Carbohydrate: 13.8 g

Diabetic Exchanges:

1 Fruit,
1/2 Fat

Source: "1,001 Delicious Desserts For People with Diabetes" Via The Diabetic Gourmet Daily Recipe Mailer

Black Bean and Corn Chili

Serves 6-8

Ingredients :

1/2 cup water
1 onion, chopped
1 large red bell pepper, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
45 ounces canned black beans, rinsed and drained
29 ounces diced tomatoes, with jalapenos
1 cup salsa
2 teaspoons chili powder
1 teaspoon ground cumin
2 cups frozen corn kernels
2 dashes Tabasco sauce
1/4 cup chopped fresh cilantro

Method :

1. Place the water in a large pot with the onion, bell peppers and garlic. Cook, stirring occasionally, for 10 minutes.

2. Add the beans, tomatoes, salsa, chili powder, and cumin. Cook over low heat for 10 minutes.

3. Stir in the corn and cook for 5 minutes. If desired, season with Tabasco sauce and garnish with cilantro before serving.

Source : From Dr. McDougall's Program for Women

Couscous and Feta Cakes - 5 pts, Carbs 4g, Fiber 2.4g

Yield : 24 cakes

Ingredient --

2 1/2 cups water
1 cup uncooked couscous
4 teaspoons olive oil -- divided
1 cup minced red onion
1 cup minced red bell pepper
1/2 cup minced green bell pepper
2 garlic cloves -- minced
1 cup crumbled feta cheese -- (4 ounces)
1/2 cup all-purpose flour
1/2 cup egg substitute
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon white pepper

Preparation Method :

1. Bring water to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let stand 10 minutes. Fluff with a fork.

2. Place 1 teaspoon oil in an electric skillet; heat to 375°. Add onion, bell peppers, and garlic; sauté 5 minutes. Combine couscous, onion mixture, cheese, and remaining ingredients in a large bowl; stir well.

3. Place 1/2 teaspoon oil in skillet; heat to 375°. Place 1/3 cup couscous mixture for each of 4 portions into skillet, shaping each portion into a 3-inch cake in the skillet. Cook 6 minutes or until golden brown, turning cakes carefully after 3 minutes. Repeat procedure with remaining oil and couscous mixture.

Yield: 12 servings (serving size: 2 cakes)

CALORIES 242 (28% from fat);
FAT 7.6g (sat 3.2g,mono 3.2g,poly 0.6g);
PROTEIN 10g;
CHOLESTEROL 16mg;
CALCIUM 112mg;
SODIUM 344mg;
FIBER 2.4g;
IRON 2.2mg;
CARBOHYDRATE 4g

An electric skillet or griddle works well for this recipe because there's more room for the cakes. Otherwise, use a nonstick skillet, and cook in batches. They're delicious plain or served with marinara sauce.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items):

145 Calories;
5g Fat (34.1% calories from fat);
6g Protein;
18g Carbohydrate;
1g Dietary Fiber;
11mg Cholesterol;
208mg Sodium.

Exchanges:

1 Grain(Starch);
1/2 Lean Meat;
1/2 Vegetable;
1 Fat.

Nutr. Assoc. : 0 449 0 0 0 0 0 0 0 0 0 0 0

Source: "Cooking Light, JANUARY 1996"
Formatted by : Chupa Babi
• Exported from MasterCook *

Low Fat Shrimp Creole

Succulent shrimp in a savory sauce made with peppers, onions, celery, tomatoes and Creole seasoning

Makes: 8 servings (1 cup each)
Cooking Time : 40 minutes

Ingredients :

2 tablespoons Pure Wesson Vegetable Oil
1 large onion, chopped (1 large = about 1 cup)
1 large red bell pepper, chopped (1 large = about 1 cup)
1 large green bell pepper (1 large = about 1 cup)
1 cup chopped celery
1 small jalapeño pepper, seeded, finely chopped
2 cloves garlic, minced (2 cloves = about 1 tsp)
2 tablespoons Creole seasoning
1 pound extra-large (16/20 count) shrimp, peeled and deveined
1 can (14.5 oz each) Hunt's Whole Peeled Tomatoes, undrained, coarsely chopped
1 can (6 oz each) Hunt's Tomato Paste

Directions :

1. Heat oil in large saucepan over medium-high heat. Add onions, bell peppers, celery, jalapeño peppers, garlic and seasoning; mix well. Cook 5 minutes, or until vegetables are crisp-tender, stirring frequently.

2. Stir in shrimp; cook 5 minutes, or until shrimp turn pink, stirring frequently. Add tomatoes with their liquid and the tomato paste; mix well. Bring to a boil over high heat. Reduce heat to low; simmer 10 minutes, stirring occasionally.

Nutrition Facts Amount per Serving :

Calories : 120
Total fat : 4 g
Saturated fat : 1 g
Cholesterol : 84 mg
Sodium : 637 mg
Carbohydrate : 11 g
Dietary fiber : 3 g
Sugars : 6 g
Protein : 11 g

2 WW Points

Source : Hunts

Pineapple Upside-Down Muffins

They glisten like sticky buns, but they're whole-grain muffins packed with pineapple, raisins, and carrots. Here's what you'll need:

Topping :

2 tablespoons packed light brown sugar
2 tablespoons chopped walnuts or pecans (optional)
1 10-ounce can pineapple slices

Muffins :

3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
2 large eggs
1/2 cup packed light brown sugar
1/4 cup canola oil
2 tablespoons pineapple juice or orange juice
1 teaspoon vanilla extract
1 8-ounce can crushed pineapple (not drained)
1 cup grated carrot (1 large)
1/2 cup old-fashioned oats
3/4 cup raisins, preferably baking raisins
1/4 cup chopped walnuts or pecans (optional)

Preparation :

1. Preheat oven to 400 degrees Fahrenheit. Coat 12 muffin cups with cooking spray.

2. To prepare topping: Sprinkle 1/2 teaspoon brown sugar into each muffin cup. Sprinkle nuts, if using, over the sugar. Stack pineapple slices and cut into 6 wedges. Place 2 wedges in each muffin cup.

3. To prepare muffins: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, and cinnamon in a large bowl.

4. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in oil, juice, and vanilla. Stir in crushed pineapple. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in carrot, oats, raisins, and nuts, if using. Scoop the batter into the prepared muffin cups (they'll be quite full).

5. Bake the muffins until the tops are golden brown and firm to the touch, 15 to 25 minutes. Immediately loosen edges and turn muffins out onto a baking sheet. Restore any stray pineapple pieces and nuts. Let cool for at least 10 minutes. Serve upside down, either warm or at room temperature. Makes 1 dozen muffins.

Nutrition information (per muffin):

211 calories;
6 g fat (1 g sat.,3 g mono.);
35 mg cholesterol;
36 g carbohydrate;
4 g protein;
3 g fiber;
185 mg sodium.

Source : EatingWell.com.

Mexican Pasta Salad - 4 pts

Ingredients :

8 ounces dried fusilli -- or rotelle pasta
6 green onions -- ends trimmed
3 Roma tomatoes -- (about 1/2 lb. total)
2 fresh jalapeño chilies
1 red bell pepper -- (about 1/2 lb.)
1 cup minced fresh cilantro
1 can reduced-sodium kidney beans -- (8 1/2 oz.) rinsed and drained
1/4 cup red wine vinegar
1 tablespoon salad oil
2 tablespoons grated parmesan cheese
Salt

Preparation Method :

1. Cook pasta, uncovered, in 3 to 4 quarts boiling water until tender to bite, about 12 minutes. Drain, then rinse with cold water until cool; drain well.

2. While pasta cooks, chop the green onions and Roma tomatoes. Stem, seed, and mince jalapeños. Stem, seed, and cut the bell pepper into thin, short slivers.

3. In a large bowl, combine the pasta, onions, tomatoes, jalapeños, bell pepper, cilantro, and beans. Add the vinegar, oil, and cheese; mix well. Transfer to a serving platter. If desired, add salt to taste.

Yield: Makes 4 to 6 servings

CALORIES 222 (15% from fat);
FAT 3.8g (sat 0.7g);
CHOLESTEROL 1.3mg;
CARBOHYDRATE 39g;
SODIUM 92mg;
PROTEIN 8.7g;
FIBER 4.2g

Notes: Start heating water for pasta in a covered pan before assembling the rest of the ingredients. This salad can be served as a hot entrée by simply omitting the cooling step for the cooked pasta.


Per Serving (excluding unknown items):

275 Calories;
5g Fat (14.6% calories from fat);
11g Protein;
49g Carbohydrate;
5g Dietary Fiber;
2mg Cholesterol;
230mg Sodium.

Exchanges:

2 1/2 Grain(Starch);
1/2 Lean Meat;
1 Vegetable;
1/2 Fat;
0 Other Carbohydrates.

Nutr. Assoc. : 4363 0 0 0 0 0 3815 0 0 0 0

Recipe By : Sunset, January 1997
Formatted by : Chupa Babi
* Exported from MasterCook *

Slow Cooker Black Bean Mushroom Chili Recipe

Makes 10 servings, generous 1 cup each.

Ingredients :

1 pound dried black beans (2 1/2 cups), picked over and rinsed
1 tablespoon extra-virgin olive oil 1/4 cup mustard seeds
2 tablespoons chili powder
1 1/2 teaspoons cumin seeds or ground cumin
1/2 teaspoon cardamom seeds or ground cardamom
2 medium onions, coarsely chopped
1 pound mushrooms, wiped clean, trimmed and sliced (4 1/2 cups)
8 ounces tomatillos, husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth or vegetable broth, homemade or canned
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce
1 1/4 cups grated Monterey Jack or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges


Method :

1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain beans, discarding soaking liquid.

2. Meanwhile, combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and 1/4 cup water. Cover and cook, stirring occasionally, until vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles (with sauce); mix well.

3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy to bite, 5 to 8 hours.

4. To serve, ladle the chili into bowls. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Pass lime wedges at the table.


Per Serving:

310 Calories(29% fat);
10 g Fat (4 g sat, 2 g mono);
20 mg Cholesterol;
40 g Carbohydrate;
18 g Protein;
13 g Fiber;
414 mg Sodium.

Nutrition Bonus:

53% DV Fiber,
187 mcg Folate (47% DV),
743 mg Potassium (37% DV),
4 mg Iron (25% DV).


To Make Ahead:

The chili will keep, covered, in the refrigerator for up to 2 days or in the freezer for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop or in a microwave.

Earthy mushrooms, tomatillos and a subtle layering of spices combine to give this full-bodied vegetarian chili a deep complexity of flavor. Note that dried beans need to be soaked before going into the slow cooker. Once that's done, the chili can gently bubble for hours, adding flexibility to your schedule.

Source : The Essential EatingWell Cookbook ed. by Patsy Jamieson, 2004
Formatted by : Chupa Babi

Diabetic Potato Wedge Fries

Yield: 6 servings

Ingredients :

3 potatoes (about 10 ounces)
2 tablespoons melted margarine or butter
1 teaspoon minced garlic
2 tablespoons grated Parmesan cheese
1/4 teaspoon paprika

Directions :

1. Preheat oven to 375 degrees F.

2. Spray a baking sheet with vegetable spray.

3. Scrub potatoes and cut lengthwise into 8 wedges.

4. Put on prepared baking sheet. Combine margarine and garlic in a small bowl.

5. Combine Parmesan and paprika in another small bowl.

6. Brush potato wedges with half of the margarine and cheese mixture. Bake for 20 minutes, turn the wedges, brush with remaining margarine mixture (reheat if necessary).

7. Sprinkle on remaining Parmesan mixture, and bake for another 20 minutes or just until potatoes are tender and crisp.

Nutritional Information Per Serving (1/6 of recipe):

Calories: 118,
Carbohydrate: 17 g,
Fiber: 1 g,
Protein: 3 g,
Fat: 5 g,
Sodium: 92 mg,
Cholesterol: 2 mg

Diabetic Exchanges: 1 Starch, 1 Fat

Source: "America's Everyday Diabetes Cookbook" Via the Diabetic Gourmet Daily Recipe Mailer

Low Fat Fresh Fish Chowder

Serves: 6 Serving size: 1 cup

You can use almost any fish.

Ingredients :

2 tbs olive oil
1 large clove garlic, minced
1 small onion, chopped
1 large green bell pepper, chopped
1 lb crushed tomatoes
1 tbs tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 c dry red wine
Dash salt and pepper
1/2 c uncooked white rice
1/2 lb fresh halibut steaks, cubed
2 tbs chopped parsley

Directions :

1. Heat the olive oil in a 3-quart saucepan. Add the garlic, onion, and green pepper; saute for 10 minutes over low heat until vegetables are tender.

2. Add the tomatoes, tomato paste, basil, oregano, wine, salt, and pepper. Let simmer for 15 minutes. Add the rice and continue to cook for 15 minutes.

3. Add the halibut and cook for about 5 to 7 minutes until fish is cooked through. Garnish stew with chopped parsley and serve.

Exchanges :

Starch 1, Vegetable 1, Medium-Fat Meat 1

Nutrition Facts :

Calories : 181(Calories from Fat 52)
Total Fat : 6 grams
Saturated Fat : 1 gram
Cholesterol :12 milligrams
Sodium : 72 milligrams
Total Carbohydrate : 22 grams
Dietary Fiber : 2 grams
Sugars : 5 grams
Protein : 10 grams

Recipe By : Richard Lee Holbert, Low Fat Good Cooking

Low Fat Chipotle-Bacon Salsa

Makes 1 cup.

Ingredients :

1 tablespoon olive oil
1/4 pound slab bacon, rind removed, cut into 1/4 -inch cubes (see note)
1 (10-ounce) can diced tomatoes, drained
1/2 red onion, diced
1 tablespoon chipotle purée (see note)
1 teaspoon lime juice
Freshly ground black pepper, to taste

Directions :

1. In a large skillet, heat the oil over medium heat.

2. Add the bacon, then reduce the heat to medium-low and cook for about 7 minutes, or until lightly browned.

3. Transfer the bacon to a paper towel-lined plate to drain.

4. In a medium bowl, toss the tomatoes, onion and chipotle purée.

5. Stir in the bacon, lime juice and black pepper.

6. Refrigerate until ready to serve.

Note: This salsa can be made a day in advance and refrigerated until served. If you can't find slab bacon, substitute an equal amount of lean Canadian bacon.

To make the chipotle purée, use a food processor, food mill or blender to blend canned chipotles in adobo. This salsa has medium heat, but you can lower that by removing the seeds from the chipotles before pureeing
them.

Per 2 Tablespoons:

Calories 51 (66% fat)
Fat 4 g (1 g sat)
Cholesterol 5 mg
Sodium 200 mg
Trace fiber
Carbohydrates 2 g
Protein 2 g

Source: Chile Pepper Magazine, November 2007;

The Associated Press Via The Dallas Morning News Daily Recipe Mailer

Fat Free Polenta Pizza

Serves 8

Ingredients :

2 18-oz. pkg. precooked polenta
2 Tbs. water
2 Tbs. cornstarch
2 Tbs. unbleached all-purpose flour
1 Tbs. granulated garlic
1/2 cup soy Parmesan cheese, plus 1/3 cup
2 cups tomato sauce, from 25-oz. jar, reserving remainder
4 slices soy Canadian bacon, cut into 2-inch strips
1/2 medium red bell pepper, sliced into 2-inch strips
3 scallions, thinly sliced tops with 2 inches of green

Method :

1. Preheat oven to 450F.

2. Spray pizza pan with nonstick cooking spray.

3. Slice polenta, and place in food processor. Process polenta, and add water, cornstarch, flour, garlic and 1/2 cup soy Parmesan cheese. Blend until smooth.

4. Spread polenta evenly on pizza pan.

5. Bake for 15 minutes. Remove polenta from oven, and spread 2 cups sauce evenly over polenta crust.

6. Top with sliced soy bacon, bell peppers, scallions and remaining 1/3 cup soy Parmesan cheese.

7. Bake 25 minutes more. Remove from oven, and let stand for 5 minutes before serving.

Nutritional Information : Per Serving:

Calories: 179 (5% fat),
Protein: 11g,
Total fat: 1g,
Carbs: 313g,
Cholesterol: mg,
Sodium: 694mg,
Fiber: 3g,
Sugars: 5g

A popular dish in Italy, polenta refers to both a specific type of cornmeal and the dish it is used to make. Find granulated garlic in your local health food store.


Source: Vegetarian Times Issue: May 1, 2003
Formatted by : Chupa Babi