Vegetarian Miso Soup - Japanese

Serves : 4
Prep Time : 5 mins
Cook Time : 12 mins
Total Time : 17 mins

Ingredients :

2 tbsp dried wakame
3 C water
1 packet vegetarian dashi stock base, 0.75 oz.
2 tbsp white miso
12 oz package silken-firm tofu, drained and cut into cubes
1 C (thinly sliced shiitake mushroom caps, (about 3 oz)
1/4 C thinly sliced scallions
1/2 tbsp low-sodium soy sauce

Method :

1. Soak wakame in warm water for 15 minutes or until fully rehydrated; drain.
2. In a large pot, bring water to a boil. Add dashi packet; reduce heat and simmer, covered, for 10 minutes. Remove packet.
3. Ladle a half cup of dashi into a small bowl; whisk in miso and set aside.
4. Stir tofu and mushrooms into pot; simmer for 2 minutes. Stir in miso mixture, top with scallions and soy sauce, and serve immediately.


Nutritional Facts per serving :

CALORIES 116.1
CAL; FAT 1.4 G (SATURATED FAT 0.3 G);
CARBOHYDRATES 20.1 G (TOTAL SUGARS 1.5 G);
DIETARY FIBER 3.3 G:
CHOLESTEROL 0 MG ;
SODIUM 509.7 MG ;
PROTEIN 8.7 G .

This classic is what's for breakfast in Japan. Served with most meals, miso is often made with rice--a crop so integral to the culture, there are 32 words for it--so it has always been cheap and widely available. Our version of the savory soup includes shiitake mushrooms, which help improve immune function and lower blood cholesterol levels.

Recipe Notes : Wakame
A seaweed packed with the antioxidant compound fucoxanthin. It can be tough, so use kitchen shears to cut it into smaller pieces.

ChupaNote : most dashi mixes include bonito (dried fish flakes).

Source : Prevention Women's Health
Formatted by : Chupa Babi

Apple Sauce - Cinnamon Ornaments

Ingredients :

2 lbs. Cinnamon
70 oz. Jar Apple Sauce
4 oz. Elmer's Glue

Directions :

1. Place cinnamon in large bowl.
2. Add glue and gradually add enough applesauce to get a slightly firm dough.
3. Roll out to 3/8" to 1/2". Cut out with cookie cutters.
4. Use a straw to make a hole in top of ornament for ribbon.
5. Let dry at room temperature or bake at 200 degrees for 1 hour and then let dry
completely.

Source : Low Fat Good Cooking

Low Fat Spanish Black Bean Soup

6 servings

Ingredients :

2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch;or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste

Method :

1. In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil.

2. Add the garlic and onions and sauté for 3 mins.

3. Add the oregano, cumin, and chili powder and stir for another min.

4. Add the red pepper and carrot and sauté for 2 mins.

5. Puree 1-1/2 cups of the black beans in a blender or food processor.

6. Add the pureed beans to the pot.

7. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine.

8. Simmer and let cook for 1 hr.Season with salt and pepper.

Nutritional Info Per Serving (1 cup):

Cals: 149,
Fat: 1g,
Chol: 0 mg,
Sod: 134 mg,
Carb: 26 g,
Dietary Fiber: 9 g,
Sugars: 5 g,
Protein: 9g

Diabetic Exchanges :

1-1/2 Starch,
1 Very Lean Meat

Source : Low Fat Good Cooking

Diabetic Cinnamon Ginger Cookies

Makes: 30 Cookies

Ingredients :

1/4 cup brown sugar
3 tablespoon margarine, melted
2 tablespoon molasses
2 tablespoon 2% yogurt
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon cinnamon
Pinch nutmeg
1-1/2 teaspoon brown sugar

Directions :

1. Preheat the oven to 350 degrees F.
2. Spray a baking sheet with nonstick vegetable spray.
3. In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.
4. Combine flour, baking soda, ginger, cinnamon and nutmeg;stir into bowl just until combined.
5. Using teaspoon, form dough into small balls and baking on baking sheet.
6. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar.
7. Bake for 10 to 12 minutes.

Nutritional Information Per Serving (2 Cookies):

Calories: 76,
Carbohydrate: 12 g,
Fiber: 0 g,
Protein: 1 g,
Fat: 2 g,
Sodium: 68 mg,
Cholesterol: 0 mg

Diabetic Exchanges :

1/2 Starch,
1/3 Other Carbohydrate,
1/2 Fat

2 WW Points

Source : "The Best Diabetes Cookbook" Via The Diabetic Gourmet Daily Recipe Mailer

Fried Apples

Ingredients :

2 tablespoons butter
2 sliced Granny Smith apples
2 tablespoons brown sugar
1 tablespoon cinnamon
1 pinch salt

Directions :

1. Heat skillet, place butter in pan. Once melted mix in apples, sugar, cinnamon, salt, coating apples well.

2. Saute in skillet for 10 minutes on medium heat.

Source : Low Fat Good Cooking

Low Fat Cinnamon Apple Cake

Ingredients :

1 3/4 cups sugar, divided
3/4 cup (6 ounces) block-style fat-free cream cheese, softened
1/2 cup butter or stick margarine, softened
1 teaspoon vanilla extract
2 large eggs
1 1/2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 teaspoons ground cinnamon
3 cups chopped peeled Rome apple (about 2 large)
Cooking spray

Method :

1. Preheat oven to 350°.

2. Beat 1 1/2 cups sugar, cream cheese, butter, and vanilla at medium speed of a mixer until well-blended (about 4 minutes).

3. Add eggs, 1 at a time, beating well after each addition; set aside.

4. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour, baking powder, and salt.

5. Add flour mixture to creamed mixture, and beat at low speed until blended. Combine 1/4 cup sugar and cinnamon.

6. Combine 2 tablespoons of the cinnamon mixture and apple in a bowl; stir apple mixture into batter. Pour batter into an 8-inch springform
pan coated with cooking spray, and sprinkle with remaining cinnamon mixture.

7. Bake at 350° for 1 hour and 15 minutes or until cake pulls away from the sides of pan.

8. Cool cake completely on a wire rack, and cut using a serrated knife.

Yield: 12 servings.

Nutrition information :

CALORIES 281 (28% from fat);
FAT 8.7g (sat 1.8g, mono 3.7g, poly 2.6g);
PROTEIN 4.8g;
CARB 46.3g;
FIBER 1.2g;
CHOL 39mg;
IRON 1.1mg;
SODIUM 234mg;
CALC 89mg

Note: You can also make this cake in a 9-inch square cake pan or a 9-inch springform pan; just reduce the baking time by 5 minutes.

Source : Low Fat Good Cooking

Slow Cooker Roasted Fresh Corn on the Cob - 17g Carbohydrate; 2g Dietary Fiber

Ingredients :

6 ears fresh corn -- yellow or white, in the husks ( 4 to 8 ears depending on the size of the cooker)
1/2 cup water -- (1/2 to 3/4 c water)
butter -- for serving

Preparation Method :

1. Carefully pull back the husk from each ear, but leave it attached at the stem end. Remove the silk from each ear and rinse under cold running water. If the ear is too long to fit upright in your slow cooker, trim off the top. Fold the outer husk back up around the corn and tie the top with a bit of kitchen twine or a strip of husk leaf. Trim the stems flat so that the ears can stand upright in the slow cooker (do not stack them horizontally).

2. Arrange the ears with the stem ends down and packed together, standing up in the cooker; add the water (1/2 cup for the medium size cooker, 3/4 cup for the large cooker). Cover and cook on HIGH until the corn is very tender (pull back the husk and pierce with the tip of a knife to check), 1 to 2 hours, depending on the age of the corn.

3. Remove the corn from the cooker with tongs, remove the husks, and slather with butter. Eat immediately.

Serves 4 to 8

Setting and Cook Time: HIGH for 1 to 2 hours

"...After cooking, you can leave the corn in the crock on KEEP WARM until serving time. For this recipe, be sure to get corn still in its fresh green husk."

Per Serving (excluding unknown items):

77 Calories;
1g Fat (10.7% calories from fat);
3g Protein;
17g Carbohydrate;
2g Dietary Fiber;
0mg Cholesterol;
14mg Sodium.

Exchanges:

1 Grain(Starch).

Nutr. Assoc. : 0 0 0

Recipe By : Not Your Mother's Slow Cooker Recipes for Entertaining by Beth Hensperger and Julie Kaufmann
Formatted by : Chupa Babi
Exported from MasterCook *

Ginger Orange Dressing - 1 pt, 7g Carbohydrate; trace Dietary Fiber

Ingredients :

1 cup plain nonfat yogurt -- or low fat
1/4 cup fresh orange juice
1 tablespoon grated ginger root -- (fresh is better than prepared)
1/3 cup chopped scallions -- or green onions

Preparation Method :

1. Whisk all ingredients together.

Serves 4 (3 tablespoons each)
Yields 3/4 cup


Per Serving (excluding unknown items):

42 Calories;
trace Fat (3.2% calories from fat);
4g Protein;
7g Carbohydrate;
trace Dietary Fiber;
1mg Cholesterol;
45mg Sodium.

Exchanges:

0 Vegetable;
0 Fruit;
1/2 Non-Fat Milk.


Nutr. Assoc. : 0 0 0 0

ChupaNote: try freshly squeezed lemon juice, lime juice, pomegranate juice, or tomato juice for a different flavor. Add 1/4 t. red pepper for
some zing. Makes a good marinade, dressing, or dip.


Recipe By : The SuperFoodsRx Diet by Bazilian, Pratt and Matthews
Formatted by : Chupa Babi
* Exported from MasterCook *

Low Fat White Bean Moussaka

Ingredients :

Cooking spray
1 large eggplant
1 medium onion(s)
2 clove(s) garlic
2 can(s) beans, white kidney
1 can(s) tomatoes, diced
2 tablespoon tomato paste
1/2 teaspoon cinnamon, ground
1/8 teaspoon pepper, black
1 tablespoon butter
2 tablespoon flour, all-purpose
1/4 teaspoon salt
1 1/2 cup(s) milk, fat-free
1/8 teaspoon nutmeg, ground
2 1/4 cup(s) bread crumbs, soft
2 tablespoon oil, olive

Preparation :

1. Coat each eggplant slice on both sides with nonstick cooking spray. Arrange eggplant slices in a single layer on an extra-large baking sheet. Broil eggplant slices 4 to 5 inches from the heat for 4 to 6 minutes or just until tender, turning once. Set aside.

2. For bean mixture, coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add onion and garlic to skillet. Cook for 4 to 5 minutes or just until tender, stirring frequently. Add white kidney beans, undrained tomatoes, tomato paste, cinnamon, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until slightly thickened, stirring occasionally.

3. For white sauce, in a medium saucepan melt butter over medium heat. Stir in flour and salt. Stir in milk all at once. Cook and stir over medium heat until thickened and bubbly. Remove from heat; stir in nutmeg.

4. Coat a 3-quart rectangular baking dish with nonstick cooking spray. Arrange half of the eggplant slices in the prepared dish. Spread bean mixture over the eggplant; top with remaining eggplant slices. Carefully pour white sauce on top, spreading evenly to cover.

5. In a medium bowl combine bread crumbs and oil. Sprinkle over white sauce mixture.

6. Bake in a 350° oven for 30 to 35 minutes or until heated through and bread crumbs are golden brown.


Nutritional Info (Per serving):

Calories: 245,
Saturated Fat: 1g,
Sodium: 559mg,
Dietary Fiber: 9g,
Total Fat: 6g,
Carbs: 38g,
Cholesterol: 5mg,
Protein: 9g

Exchanges :

Vegetable: 1,
Starch: 2,
Fat: 1
Carb Choices: 2

Recipe Source : Better Homes and Gardens via Everyday Health

Diabetic Mexican Red Rice

Makes: 6 Servings (about 2/3 cup each)

Ingredients :

Vegetable cooking spray
1 large tomato, chopped
1/2 cup chopped onion
1 clove garlic, minced
1/2 teaspoon dried oregano leaves
1/4 teaspoon ground cumin
1 cup converted rice *
1 can (14-1/2 ounces) reduced-sodium fat-free chicken broth
1/3 cup water
1 carrot, cooked, diced
1/2 cup frozen, thawed peas
Salt and pepper, to taste

Directions :

1. Spray large saucepan with cooking spray; heat over medium heat until hot.

2. Saute tomato, onion, garlic, and herbs until onion is tender, 3 to 5 minutes.

3. Add rice; cook over medium heat until rice is lightly browned, 2 to 3 minutes, stirring frequently.

4. Add broth and water to saucepan; heat to boiling.

5. Reduce heat and simmer, covered, until rice is tender, about 25 minutes, adding carrot and peas during last 5 minutes. Season to taste
with salt and pepper.

Nutritional Information Per Serving: (2/3 cup)

Calories: 146,
Fat: 0.4 g,
Cholesterol: 0 mg,
Sodium: 41 mg,
Protein: 4.7 g,
Carbohydrate: 30.7 g

Diabetic Exchanges :

2 Bread/Starch

Source : "The Best Diabetes Cookbook" Via The Diabetic Gourmet Daily Recipe Mailer

Sushi-Rice Salad

Rice:

2 cups uncooked sushi rice
2 cups water
1 teaspoon kosher salt

Dressing:

1/2 cup rice vinegar
1 tablespoon vegetable oil
1 tablespoon dark sesame oil
1 tablespoon low-sodium soy sauce
1 teaspoon fresh ginger, grated and peeled
1 garlic clove, minced
1/4 teaspoon prepared wasabi, to 3/4 t. to taste (Japanese horseradish; optional)

Remaining ingredients:

1 cup English cucumber, (2-inch) julienne-cut and peeled
1/4 cup minced red onion
1 tablespoon sesame seeds, toasted
1 sheet nori seaweed, cut into 2-inch julienne strips


Preparation Method :

1. To prepare rice, rinse rice thoroughly in a sieve. Drain well. Bring 2 cups water to a boil in a medium saucepan; add rice and salt. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; uncover and cool to room temperature.

2. To prepare dressing, combine vinegar and next 5 ingredients (vinegar through garlic) in a small bowl. Add wasabi, if desired. Combine cooled rice, dressing, cucumber, onion, and sesame seeds in a large bowl. Sprinkle evenly with nori.

Yield: 7 servings (serving size: 1 cup)

CALORIES 256 (15% from fat);
FAT 4.3g (sat 0.5g,mono 2g,poly 1.5g);
IRON 4.4mg;
CHOLESTEROL 0.0mg;
CALCIUM 9mg;
CARBOHYDRATE 46.7g;
SODIUM 346mg;
PROTEIN 4.2g;
FIBER 2g

This refreshing side salad, which pairs well with seared [favorites], has all the flavors of a cucumber roll.

Source : Cooking Light, March 2002
Formatted by : Chupa Babi

Chickpea Cassoulet with Tomatoes and Chard

Ingredients :

1 onion diced
3 cloves garlic, minced
2 pinches red pepper
2 tsp. chopped fresh thyme(1/2 tsp dried)
1/2 tsp paprika
pinch saffron threads (optional)
15-oz can chickpeas
2 cups chopped tomatoes
freshly ground pepper
1 bunch chard, leaves only
12 oz spaghetti
1/2 cup grated soy cheese

Method :

1. Preheat oven to 350 F. Cook pasta al dente, drain.

2. Saute onion garlic, crushed red pepper, herbs, paprika, and saffron (if desired).

3. Cook over medium high heat, stirring frequently until onions are soft about 8 min.

4. Add chickpeas, 1/2 cup of their liquid and tomatoes. Season with pepper. Lower heat and simmer 15 min.

5. If pan becomes dry, add a little water to keep it moist. Steam chard until bright green and tender.

6. Remove, chop coarsely, season with pepper and if desired salt.

7. Put pasta in casserole, add chickpea-tomato mixture, chard and cheese. Toss until well mixed. Cover with foil and bake until warmed through, about 20 min.

8. Serve with additional grated cheese if desired.

Makes 4 to 6 servings (I find it to be more). Here in Fl. it's hard to find chard, so I usually use fresh or frozen spinach. Kale would work just as well. You can also prepare this ahead of time, then pop into oven and heat for 20 min.

Source : Low Fat Good Cooking

Low Fat Spicy Pearl Onions

Ingredients :

3 containers, 10 ounces each pearl onions
3 tablespoons dark brown sugar
2 tablespoons margarine or butter
2 teaspoons raspberry vinegar
1 teaspoon tomato paste
1/4 teaspoon salt
1/4 teaspoon ground red pepper (cayenne) or 1 teaspoon chipotle chile puree

Method :

1. In deep 12-inch skillet, heat 1 inch water to boiling over high heat.

2. Add onions; heat to boiling.

3. Reduce heat to low; cover and simmer 5 to 10 minutes until onions are tender; drain well.

4. Wipe skillet dry.

5. Peel onions, leaving a little of the root ends to help onions hold their shape during glazing.

6. Let onions cool slightly; cover and refrigerate until ready to serve.

7. To complete, in 12-inch skillet, heat brown sugar and remaining ingredients over high heat until melted, stirring often.

8. Add onions and cook until onions are browned and glazed, about 10 minutes, stirring occasionally.

Serves 8.

Per Serving :

Calories 85,
Fat 3 g,
Carbs 14 g,
Sodium 120 mg,
Protein 1 g.
Cholesterol 0 mg,
Fiber 1 g

Source : Low Fat Good Cooking

Sweet Coucous with Pistachios, Peaches, and Figs - 6 pts

Serving Size : 4
Preparation Time : 0:05

Ingredients :

3/4 cup orange juice
1/2 cup water
5 figs -- (Calimyrna), quartered
1/4 cup dried peaches -- sliced
1/4 cup sugar
1 cup whole wheat couscous
1/2 cup fat-free milk
1/3 cup dry-roasted cashews -- shelled, salted or unsalted

Preparation Method :

1. In a medium saucepan over high heat, comvine the orange juice, water, figs, peaches, and sugar.

2. Bring to a boil, add the couscous, remove from the heat, cover and let stand for 5 minutes.

3. Stir in the milk and pistachios; divide among 4 bowls and serve immediately.

Serves 4

Per Serving :

329 cals (5% fat),
2 g total fat (1 g sat fat);
66 g carbs,
8 g fiber,
1 mg cholesterol,
9 g protein,
17 mg sodium

"Whole wheat couscous is a fitting side dish for just about any dinner, but its mild flavor and delicate aroma make it a perfect base for a high fiber breakfast, too. Consider also how quickly it cooks, and you can have a bowl of sweet couscous in about the same time it takes to prepare instant oatmeal."

Per Serving (excluding unknown items) :

378 Calories;
6g Fat (13.9% calories from fat);
9g Protein;
74g Carbohydrate;
5g Dietary Fiber;
1mg Cholesterol;
25mg Sodium.

Exchanges :

2 1/2 Grain(Starch);
0 Lean Meat;
1 1/2 Fruit;
0 Non-Fat Milk;
1 Fat;
1 Other Carbohydrates.

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

Recipe By : Prevention Fiber Up Slim Down Cookbook
Formatted by : Chupa Babi
Exported from MasterCook *

Honey Mustard Salad Dressing - 1 pt, 6g Carbohydrate; trace Dietary Fiber

Serving Size : 8
Preparation Time :0:05

Ingredients :

2/3 cup nonfat yogurt -- or low-fat yogurt
2 tablespoons honey
1 1/2 teaspoons dry mustard -- or 1 T. Dijon prepared mustard
1 teaspoon apple cider vinegar

Preparation Method :

Whisk together all of the ingredients in a small bowl. Cover and chill until serving time.

Serves 8 (2 tablespoons each)
Yields 1 cup

Per Serving (excluding unknown items):

28 Calories;
trace Fat (3.5% calories from fat);
1g Protein;
6g Carbohydrate;
trace Dietary Fiber;
trace Cholesterol;
15mg Sodium.

Exchanges :

0 Grain(Starch);
0 Lean Meat;
0 Fruit;
0 Non-Fat Milk;
0 Fat;
1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0

ChupaNote : add red pepper flakes for some heat. Try it with a lite silken tofu for a vegan alternative.

Alternative preparation method : Substitue 2/3 cup of yogurt cheese for the yogurt.

Recipe By : The SuperFoodsRx Diet by Bazilian, Pratt and Matthews
Formatted by : Chupa Babi
Exported from MasterCook *

Diabetic Low Fat Middle Eastern Style Chicken

Yield: 10 (3 piece) servings

Ingredients :

1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomatoes
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoon dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)


Directions :

1. In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.

2. Add the onion and pepper mixture, garlic, oil, and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan.

3. Raise the heat and bring to a boil. Lower heat again and cook over medium heat, stirring frequently, 2 to 3 minutes, or until the onion is slightly
softened.

4. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper. Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly.

5. Remove the bay leaf and discard. Add salt to taste (if desired).

6. Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.


Nutritional Information Per Serving (3 pieces) :

Calories: 99,
Fat: 2 g,
Cholesterol: 27 mg,
Sodium: 106 mg,
Carbohydrate: 9 g,
Dietary Fiber: 1 g,
Sugars: 7 g,
Protein: 11 g

Diabetic Exchanges :

1/2 Carbohydrate,
1 Lean Meat

Source : "The Diabetes Snack Munch Nibble Nosh Book"Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Turkey Enchiladas with Green Chili Salsa

Serving Size : 8

Ingredients :

1 1 pound package Butterball® Turkey Breast Strips
8 Fat free small flour tortillas, 6-8" each
1 cup fat free refried beans
2 cups shredded low fat Co-Jack cheese
1 1/4 cups canned enchilada sauce
1 cup green chili salsa or taco sauce
1 cup fat free sour cream
2 tablespoons chopped cilantro

Directions :

1. Heat large nonstick skillet over high heat. Spray with nonstick cooking spray.

2. Cook turkey strips until no longer pink, about 5 minutes. Spread a generous tablespoon refried beans in each tortilla.

3. Place cooked turkey strips on top of tortillas. Top turkey strips with 1 tablespoon enchilada sauce and 2 tablespoons cheese.

4. Roll and place in ovenproof or microwaveable dish sprayed with nonstick cooking spray. Top with remaining enchilada sauce and cheese.

5. Heat in 350ºF oven about 20 minutes or microwave on HIGH for 5 minutes.

6. Serve tortillas with sour cream, chopped cilantro and green chili salsa.


Description : "A regional favorite, this south of the border staple is easy to prepare and fun eats."

Yield: 8 Tortillas

Per Serving (excluding unknown items) :

259 Calories; 7
g Fat (24.0% calories from fat);
27g Protein;
23g Carbohydrate;
6g Dietary Fiber;
56mg Cholesterol;
653mg Sodium.

Exchanges :

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

Source : "The Butterball Turkey Company" via All Around Cooking

Diabetic Garden Stir-Fry

Yield: About 3 cups (4 Servings)

Ingredients :

1 tablespoon olive oil
1 large clove garlic, minced
1 cup bite-size pieces broccoli florets
1 cup bite-size cauliflower floret pieces
1/4 cup Homemade chicken broth, Vegetable broth,
or canned reduced-sodium chicken broth
1/2 cup sliced carrot (1/2-inch diagonal slices)
1/4 cup thinly sliced red bell pepper
2 large eggs, or 1/2 cup egg substitute
1 tablespoon fat-free milk
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
2 teaspoons whole cashews
1 tablespoon light soy sauce (optional)

Directions :

1. Place a large non-stick skillet over high heat. Add the oil and garlic and stir-fry for 30 seconds; reduce the heat to medium.

2. Add the broccoli and cauliflower and stir-fry for 1 minute. Add 2 tablespoons of the broth; cover and cook, stirring frequently, for about 3 minutes. Remove the vegetables from the skillet and set aside.

3. Add the remaining 2 tablespoons broth to the skillet; add the carrot and bell pepper. Stir-fry for 2 to 3 minutes, or until the vegetables are crisp-tender.

4. Return the broccoli and cauliflower to the skillet and stir-fry to heat through, about 1 minute more.

5. In a small bowl, combine the eggs, milk, salt, and pepper. Beat until foamy and well blended. Pour the egg mixture over the vegetables. Cook, stirring from the bottom, until the eggs are no longer runny.

6. Serve the vegetables garnished with cashews.

7. Sprinkle with soy sauce, if desired.

Nutritional Information Per Serving (about 3/4 cup) :

Calories: 108,
Fat: 7 g,
Cholesterol: 106 mg,
Sodium: 358 mg,
Carbohydrate: 7 g,
Dietary Fiber: 3 g,
Protein: 6 g

Diabetic Exchanges :

2 Vegetable, 1-1/2 Fat

Source: The New Family Cookbook For People With Diabetes Via The Diabetic Gourmet Daily Recipe Mailer