Apple Salad & Tofu-Honey Cinnamon Dressing

Serves 8

Ingredients :

2 Granny Smith Apples, Sliced 

2 Gala Apples, Sliced 

1/4 Cup Fresh Lemon Juice 

1 Cup Water 

3 Stalks Celery, Sliced Diagonally 

1 8-Ounce Can Pineapple Tidbits, Drained 

1/3 Cup Walnuts, Coarsely Chopped Mint Sprigs

Dressing :

1 Cup Plain Low-Fat Yogurt 

1/2 Cup Soft Silken Tofu 

1 Tablespoon Honey 

1 Teaspoon Ground Cinnamon

Directions :

1. Place sliced apples in mixture of lemon juice and water. 

2. Add more water if needed to cover apples. 

3. At serving time, drain liquid from apples. 

4. Combine apples, celery, pineapple and nuts. 

For the Dressing : 

1. Combine yogurt, tofu, honey and cinnamon in a food processor and blend until smooth. Chill. 

2. Combine apple mixture with dressing and toss gently. 

3. Serve on a bed of fresh greens. 

4. Garnish with mint sprigs.

Diabetic Fish Creole

Ingredients :

4 (3-Ounce) Fish Fillets
2 Tablespoons Lemon Juice
2 Tablespoons Finely Chopped Onion
4 Tablespoons Reduced-Fat Margarine, Divided
1/2 Cup Chopped Green Peppers
1 Cup Chopped Canned Tomatoes, Undrained
Pepper To Taste
2 Teaspoons Flour

Directions :

1. Preheat oven to 350 degrees F.
2. Place fish fillets in baking pan coated with nonstick cooking spray.
3. Mix together lemon juice, onion, and 2 tablespoons melted margarine.
4. Pour mixture over fish.
5. Bake uncovered or until fish flakes easily with fork, about 15 minutes.
6. While fish is baking, prepare creole sauce.
7. Saute green pepper in remaining margarine.
8. Add tomatoes and pepper.
9. Stir in flour.
10. Simmer until mixture is heated.

Nutritional Information Per Serving (3 ounce fillet plus sauce):

Calories: 205,
Fat: 9 g,
Cholesterol: 37 mg,
Sodium: 338 mg,
Carbohydrate: 7 g,
Dietary Fiber: 1 g,
Sugars: 4 g,
Protein: 25 g

Diabetic Exchanges : 

3 Lean Meat,
1 Vegetable

Source : "Magic Menus for People with Diabetes" via The Diabetic Gourmet Daily Recipe Mailer

Sweet Banana

Ingredients :

1 Ripe Banana
1 Tortilla Wrap
Maple Syrup

Method :

1. Wrap the banana into the tortilla and put into microwave until the banana is hot and tender. (it took appr. 1.5 min)

2. Serve with maple syrup.

Joe Muer's White Bean Salad

Ingredients :

1 Cup  Dry Navy Beans

2 1/2  Cups  Water

3 Tablespoons  White Wine (Dry)

3 Tablespoons  White Wine Vinegar

2 Tablespoons  Minced Onion

3 Tablespoons  Minced Fresh Parsley

1 Teaspoon  Salt -- (To 1 1/2)

1 Teaspoon  Freshly Ground Pepper -- Or To Taste

Preparation Method :

1. Do not presoak beans. 

2. Add navy beans to 1 c. cold water in an uncovered, medium sauce pan (enough water to cover the beans) and bring to a boil over medium heat. 

3. Reduce to a simmer and cook for 1 1/2 - 2  hours stirring occasionally adding additional water as necessary to keep the beans covered. 

4. After beans are tender but not mushy, remove from heat, drain and let cool at room temperature. 

5. Add remaining ingredients. Mix well and refrigerate for at least 12 hours, stirring occasionally, to blend flavors before serving.

Serves 4

Per Serving (excluding unknown items) : 

188 Calories; 

1g Fat (3.4% calories from fat); 

12g Protein; 

33g Carbohydrate; 

13g Dietary Fiber; 

0mg Cholesterol; 

547mg Sodium.  

Exchanges: 

2 Grain(Starch); 

1/2 Lean Meat;

0 Vegetable; 

0 Fat; 

0 Other Carbohydrates.

Source : "Bob & Rob Allison's Ask Your Neighbor, WNZK 690 Detroit"

Formatted by : Chupa Babi

* Exported from MasterCook *

Cinnamon Tortilla Chips

Ingredients :

7 Small Flour Or Corn Tortillas
1 Tablespoon Sugar
1/2 Tablespoon Cinnamon

Preparation Method :

1. Preheat oven to 450 degrees.
2. Cut each tortilla into six wedges with knife.
3. Mix cinnamon and sugar.
4. Brush wedges with water and sprinkle with sugar and cinnamon.
5. Bake about 10 minutes or until crisp.

Makes 42 chips.

Nutritional Analysis :

Calories 189,
Carbohydrates 41 g,
Protein 3 g,
Fat 2 g,
Fiber 3 g.
Points 3.

Garlicky Pork with Basil Core / 3 points

Ingredients :

3/4 Pound  Lean Pork Tenderloin

1 Teaspoon  Olive Oil

1/4 Cup  Chicken Broth

1/4 Cup  Chopped Fresh Basil

                       OR

1 Tablespoon  Plus 1 Teaspoon Dried Basil Leaves

1/8 Teaspoon  Ground Red Pepper (Cayenne)

4 Cloves  Garlic -- Crushed

Method :

1. Trim fat from pork if necessary. Cut pork crosswise into 8 pieces.

2. Flatten each piece to 1/4-inch thickness between waxed paper or plastic wrap. Heat oil in 10-inch nonstick skillet over medium-high heat. Cook pork in oil about 3 minutes, turning once, until brown.

3. Stir in remaining ingredients. Heat to boiling; reduce heat. Cover and simmer about 5 minutes or until pork is no longer pink in center.

NOTES : If you're concerned about sodium in your diet, try using reduced-sodium versions of prepared foods such as chicken broth.

Per Serving (excluding unknown items) : 

120 Calories; 

4g Fat (32.2% calories from fat); 

18g Protein; 

1g Carbohydrate; 

trace Dietary Fiber; 

55mg Cholesterol; 

91mg Sodium.  

Exchanges : 

0 Grain(Starch); 

2 1/2 Lean Meat; 

0 Vegetable; 

0 Fat.

* Exported from MasterCook *

Quick Minestrone Soup

Ingredients :

1/4  Cup  Olive Oil

1 Small  Onion -- Coarsely Chopped

4 Garlic Cloves -- Crushed In A Garlic Press

6  Cups  Prewashed And Cut Kale -- About 4 Pounds Raw And Untrimmed

1  Pound  Frozen Mixed Italian Vegetables -- (1 Bag) Such As Zucchini, Green Beans, Cauliflower, And Broccoli

14 1/2  Ounces  Canned "Petite" Diced Tomatoes In Juice -- (1 Can)

1  Cup  Ditalini Pasta Or Small Elbow Macaroni

5 1/4  Cups  Reduced-Sodium Chicken Broth -- (42 Fl Oz)

2  Cups  Water

3/4 Teaspoon  Salt

1/2 Teaspoon  Black Pepper

19  Ounces  Cannellini Beans -- (1 Can) Rinsed And Drained

To Serve: -- Grated Parmesan (Optional)

Preparation Method :

1. Heat oil in a 5- to 6-quart heavy pot over moderately high heat until hot but not smoking, then cook onion and garlic, stirring occasionally, until golden, about 3 minutes. Add kale and sauté, stirring, 1 minute. Add frozen vegetables, tomatoes with juice, pasta, broth, water, salt, and pepper and simmer, uncovered, stirring occasionally, until vegetables are tender and pasta is al dente, about 10 minutes.

2. Meanwhile, transfer half of beans to a wide shallow bowl and coarsely mash with a fork or a potato masher, then stir mashed and whole beans into soup and simmer, stirring occasionally, until soup is slightly thickened, about 5 minutes. Season with salt and pepper.

Here's a hearty vegetable soup that doesn't take as long to make as the classic but is much better than what you'll find in a can.

Per Serving (excluding unknown items) : 

583 Calories; 

15g Fat (22.1% calories from fat); 

32g Protein; 

85g Carbohydrate; 

21g Dietary Fiber; 

0mg Cholesterol; 

426mg Sodium.  

Exchanges : 

5 1/2 Grain(Starch); 

2 Lean Meat; 

1/2 Vegetable; 

2 1/2 Fat.

Source : "Gourmet, October 2006"

Formatted by : Chupa Babi

* Exported from MasterCook *

Apple Chipotle Jelly

Ingredients :

2 Tablespoons  Minced Chipotle Chilies -- (3 To 4 Whole Chilies)
2 Cups  Apple Juice
6 1/2 Cups  Sugar
1 Cup  Cider Vinegar
1 3/4 Ounces  Dry Fruit Pectin -- (1 Box) Such As Sure-Jell

Preparation Method :

1. If using dried chipotles, soak them in 1/2 cup warm apple juice for 30 minutes, then remove the stems and mice the chilies. if using canned chipotles, mince them. For a milder jelly, you can remove the seeds.

2. Combine the sugar, remaining apple juice, vinegar, and chipotles in a large heavy saucepan and stir to mix. Simmer the mixture over medium heat, stirring gently, until the sugar is completely dissolved, about 5 minutes. Skim off any foam that rises to the surface.

3. Stir in the dry and liquid pectins and boil for 2 minutes. Skim well. Pour the mixture into sterile jelly jars (three 1-pint jars or six 1-cup jars) and cover tightly. Invert the jars for 10 minutes, then reinvert. Shake the jars from time to time as the jelly cools, to evenly distribute the pepper pieces. The jelly will keep for several months in a cool, dry dark place, unopened. Refrigerate it, once it is opened.

AuthorNote : Hot and smoky is this jelly, which goes great with grilled vegetables and veggie burgers, not to mention on sandwiches with low-fat cream cheese. Chipotles (smoked jalapenos) provide the firepower. The chipotle of choice is a long, wrinkled tan-brown chili called chipotle grande.

Per Serving (excluding unknown items) : 

57 Calories; 

Trace Fat (0.1% calories from fat); 

trace Protein; 

15g Carbohydrate; 

trace Dietary Fiber;

trace Cholesterol; 

2mg Sodium.  

Exchanges : 

0 Lean Meat; 

0 Vegetable; 

0 Fruit; 

1 Other Carbohydrates.

Source : "High-Flavor, Low-Fat Vegetarian Cooking by Steven Raichlen, 1995."

Formatted by : Chupa Babi

* Exported from MasterCook *

Berry Shiny Glaze

Ingredients :

1/3 C. Fresh Raspberries Or Strawberries 

2/3 C. Apple Juice Concentrate 

4 Tsp. Cornstarch

Directions : 

1. Blend all ingredients on high for one minute until creamy. 

2. Pour into saucepan and cook over medium-high, stirring constantly until thick and clear.

Thai Fried Rice

Ingredients :

For the Sauce :

1 1/2 Tablespoons  Soy Sauce -- To 2 Tablespoons
1 1/2 Tablespoons  Lime Juice
2 Teaspoons  Honey -- Or Sugar, Or To Taste
1 Teaspoon  Thai Hot Sauce -- To 2 Teaspoons, Or To Taste

For the Rice :

1/2 Tablespoons  Canola Oil -- To 2 Tablespoons
2 Garlic Cloves -- To 3, Minced
2 Teaspoons  Ginger -- Minced
2 Scallions -- Minced
1 Stalk  Fresh Lemongrass -- Trimmed, Minced (About 1 Tablespoon)
1 Carrot -- Sliced As Thinly As Possible
1/2 Red Bell Pepper -- Cut Into 1" Pieces
1 Cup  Napa Cabbage -- Or Other Asian Cabbage, Thinly Sliced
1 Cup  Collard Greens -- Cut Into 1-Inch Pieces
3 Cups  Cooked White Rice -- To 4 Cups, Preferably Uncle Ben's
1 Cup  Mung Bean Sprouts
1/2 Cup  Chopped Fresh Mint -- Or Cilantro

Preparation Method :

For the Sauce : 

1. Combine the soy sauce, lime juice, sugar, and hot sauce in a small bowl and stir to mix.

2. Just before serving, heat a wok or a large non-stick frying pan over a high flame. Swirl in the oil. Add the garlic, ginger, scallions, and lemongrass. Stir-fry these ingredients for 15 seconds, or until fragrant but not brown. Add the carrot, bell pepper, napa, and collard greens and stir-fry for 1 to 2 minutes, or until crispy-tender.

3. Stir in the rice and bean sprouts an stir-fry for 2 minutes, or until the ingredients are thoroughly heated. Stir in the sauce and half the mint and cook for 30 seconds. Correct the seasoning, adding soy sauce or lime juice to taste. Sprinkle th remaining mint on top and serve at once.

AuthorNote : Fried rice gets a Thai twist at the restaurant Panawan in Mai Sariang in northern Thailand. ... If unavailable [lemongrass] use 1 teaspoon freshly grated lemongrass.

Per Serving (excluding unknown items) : 

198 Calories; 

4g Fat (17.6% calories from fat); 

4g Protein; 

37g Carbohydrate; 

2g Dietary Fiber; 

0mg Cholesterol; 

291mg Sodium.  

Exchanges : 

1 1/2 Grain(Starch); 

1 Vegetable; 

0 Fruit; 

1/2 Fat; 

0 Other Carbohydrates.

Source : "High-Flavor, Low-Fat Vegetarian Cooking by Steven Raichlen, 1995."

Formatted by : Chupa Babi

* Exported from MasterCook *

Diabetic Cajun Rice And Bean Salad

Ingredients :

1 Cup Low-Sodium Or Regular Stewed Tomatoes

1 Tablespoon Olive Oil

1/2 Tablespoon Cider Vinegar

1/2 Teaspoon Dried Marjoram Leaves

1/2 Teaspoon Dried Thyme Leaves

1/4 Teaspoon Salt, Or To Taste (Optional)

2-3 Drops Hot Pepper Sauce

2 Cups Cooked Brown Rice

1 (15 Ounce) Can Low-Sodium Or Regular Kidney Beans, Rinsed And Well Drained

1/4 Cup Thinly Sliced Green Onion, Including Tops

1 Large Celery Stalk, Diced

Directions :

1. In a medium bowl, combine the tomatoes, oil, vinegar, marjoram, thyme, salt (if desired), and hot pepper sauce.

2. Stir to mix well.

3. Stir in the rice, beans, onion, and celery.

4. Serve the salad at room temperature, or cover and refrigerate before serving.

5. Leftover salad will keep in the refrigerator 2 to 3 days.

Nutritional Information Per Serving (1/2 cup) :

Calories: 100, 

Fat: 2g, 

Saturated Fat: 0g,

Calories From Fat: 17, 

Cholesterol: 0mg, 

Sodium: 16mg,

Carbohydrate: 17g, 

Dietary Fiber: 3g, 

Sugars: 2g, 

Protein: 4g

Diabetic Exchanges : 

1 Starch, 

1/2 Monounsaturated Fat

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

Sofrito and Corn Risotto

Ingredients :

2 Tablespoons  Annatto Oil -- Or Olive Oil
1 Onion -- Finely Chopped
1 Red Bell Pepper -- Cored, Seeded, And Diced
1 Cup  Grilled Corn Kernels -- Or Cooked Corn Kernels
2 Garlic Cloves -- Minced
1 1/2 Cups  Valencia-Style Rice -- Or Arborio Rice
1/2 Cup  Dry White Wine
5 Cups  Stock -- Or Canned Broth, Heated To Simmering
1/2 Cup  Grated Parmesan Cheese
1/4 Cup  Finely Chopped Fresh Flat-Leaf Parsley
Salt And Freshly Ground Black Pepper -- To Taste


Preparation Method :

1. Heat the oil in a large saucepan over medium heat. Add the onion, bell pepper, and corn and saute for 3 minutes. Add the garlic and saute until soft and fragrant but not brown, about 2 minutes. Stir in the rice and cook until all of the grains are shiny, about 1 minute.

2. Add the wine and bring the mixture to a boil, stirring constantly. When most of the wine is absorbed, 1 to 2 minutes, stir in 1/2 cup of the stock. Cook the rice, at a brisk simmer, stirring frequently, until most of the liquid is absorbed, another 1 to 2 minutes. Stir in another 1/2 cup of the stock and continue cooking and stirring until absorbed.

3. Continue adding the stock, 1/2 cup at a time, until 5 cups have been incorporated. Wait until each batch of broth is absorbed before adding the next. If the rice is still firm after 20 minutes, ad the remaining 1/2 cup stock. When ready, the risotto will have a creamy consistency, but the individual grains of rice will be discernible and al dente. Remove the pan from the heat.

4. Stir in the cheese, parsley, and salt and pepper. The cheese is quite salty, do you may not need additional salt. Guests may wait for risotto, but risotto does not wait for anyone. Serve it at once.

Author Note : Italy meets Florida in this recipe a tropical remake of classical risotto. Valencia-style rice is the Hispanic equivalent of Italian arborio. Both have the ability to thicken the cooking liquid into a creamy sauce while retaining the pasta-like firmness of the individual rice grains. Available at Hispanic grocery markets and many supermarkets, Valencia-style rice has the added advantage of costing a fraction of the price of arborio. The two rices can be used interchangeably. I like to make this dish with grilled corn but any type of corn will do.

Per Serving (excluding unknown items) : 

347 Calories; 

8g Fat (22.1% calories from fat); 

9g Protein; 

55g Carbohydrate; 

2g Dietary Fiber; 

6mg Cholesterol; 

165mg Sodium.  

Exchanges : 

3 1/2 Grain(Starch); 

1/2 Lean Meat;

1/2 Vegetable; 

1 1/2 Fat.

Source :  "Miami Spice: The New Florida Cuisine by Steven Raichlen, 1993."

Formatted by : Chupa Babi

* Exported from MasterCook *

Curried Pork Peach Schnitzel

Ingredients :

1 Lb. Schnitzel (4 Slices)
1/2 Onion, Coarsely Chopped
1 Cup Vegetable Broth
4 Tsps. Cornstarch
1/2 Cup Peeled & Coarsely Chopped Fresh Or Canned Peaches, Packed In Juice,Drained
2 Tbsps. Peach Jam
2 Tsps. Curry Powder
3/4 Tsp. Ground Ginger
1/4 Tsp. Salt


Preparation Method :

1. Place each schnitzel between sheets of waxed paper and, using a mallet or rolling pin, pound lightly.

2. In nonstick or lightly oiled skillet over medium heat, saute schnitzel with onions, until it is golden brown on both sides, about 8 minutes. Reduce heat to low.

3. In medium bowl, blend vegetable broth and cornstarch; stir in remaining ingredients and pour mixture over schnitzel.

4. Cook and stir gently until sauce thickens, about 8 to 10 minutes.

Makes 4 servings.

Nutritional Analysis :

Calories 220,
Fat 5 g,
Cholesterol 100 mg,
Sodium 590 mg,
Carbohydrate 17 g,
Fibre 1 g,
Protein 28.

Sweet-and-Sour Red Cabbage with Plums - Eastern European; 2 pts

Ingredients :

2 Bacon Slices
1 Cup  Chopped Onion
6 Cups  Shredded Red Cabbage
2 Cups  Sliced Ripe Red-Skinned Plums -- (About 6 Medium)
1/2 Cup  Balsamic Vinegar
1/2 Teaspoon  Caraway Seeds
3 Tablespoons  Sugar
1/2 Teaspoon  Black Pepper

Preparation Method :

1. Cook bacon in a large nonstick skillet over medium heat until crisp. 

2. Remove bacon from skillet; crumble. 

3. Add onion to bacon drippings in skillet; sauté 5 minutes. 

4. Add cabbage, plums, vinegar, and caraway seeds; reduce heat, and cook 20 minutes until cabbage is tender, stirring occasionally. 

5. Add bacon, sugar, and pepper; cook an additional 10 minutes.

Yield:  4 servings (serving size: 1 cup)

CALORIES 150 (16% from fat);
FAT 2.7g (sat 0.7g,mono 1.2g,poly 0.5g);
IRON 1.1mg;
CHOLESTEROL 4mg;
CALCIUM 69mg;
CARBOHYDRATE 31.1g;
SODIUM 96mg;
PROTEIN 3.9g; FIBER 4.8g

To complement the reddish-purple hue of the cabbage, select a red-skinned plum, such as Santa Rosa, or a deep-purple to black-skinned variety, such as Friar. Serve with ham, pork loin, or roast chicken.

Source : "Cooking Light, JULY 1998"
Formatted by : Chupa Babi
* Exported from MasterCook *

Lima Bean Cakes - African American

Serves 6

Ingredients :

1 1/2 Cups  Lima Beans -- Cooked And Mashed
1 Cup  Soft Breadcrumbs
1/2 Cup  Finely Chopped Onion
2 Tablespoons  Parsley -- Chopped
1 Teaspoon  Salt
1/4 Teaspoon  Pepper
1/2 Teaspoon  Dried Ground Sage
To Fry: -- 1/4 Cup Oil Or Butter
To Serve: -- Creole Sauce

Preparation Method :

1. Combine your mashed lima beans, breadcrumbs, onion, parsley, salt, pepper and sage.

2. Using your hands, shape your mixture into flat little cakes about the size of a small hamburger. 

3. Refrigerate the cakes for 1 hour, during which time you can prepare the Creole sauce.

4. Sauté your cakes in a skillet, very gently, in oil for about 3 minutes per side. 

5. Once they are nicely browned on both sides, they are ready to serve.

6. Pour the Creole sauce over and enjoy!     

ChupaNote : The original recipe called for bacon fat.
I used half olive oil and half butter to fry the bean cakes. I had double the pepper next time.

Per Serving (excluding unknown items) : 

176 Calories;
1g Fat (3.1% calories from fat);
10g Protein;
33g Carbohydrate;
9g Dietary Fiber;
trace Cholesterol;
405mg Sodium.

Exchanges : 

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

Source : "Nana's Stove blog"
Formatted by : Chupa Babi
* Exported from MasterCook *

Taco Casserole

Ingredients :

1 Lb Ground Skinless Chicken Breast
1/2 C Onions, Chopped
1/2 C Bell Peppers, Chopped
1 Clove Garlic
1 Pkg Taco Seasoning Mix
8 Ozs Taco Sauce
1 C Fat-Free Sour Cream
1 C Fat-Free Cottage Cheese
1 C Low-Fat Tortilla Chips, Crushed
1 C Low-Fat Cheddar Cheese, Shredded

Preparation Method :

1. Heat oven to 400. Spray cooking spray on bottom of a 2-quart casserole dish; set aside. 

2. In a skillet, cook chicken, onion, peppers, and garlic clove until tender. 

3. Add seasoning mix and taco sauce; set aside. 

4. In a medium bowl, combine sour cream and cottage cheese; set aside. 

5. Place half the crushed chips in the bottom of casserole dish. 

6. Add meat mixture to cover the chips, then cover the meat with sour cream mixture. 

7. Sprinkle with cheese and remaining crushed chips. 

8. Bake, uncovered, for 30 minutes or until cheese has melted.

Nutritional Analysis :

287 Calories;
4g Fat (13% calories from fat);
25g Protein;
34g Carbohydrate;
43mg Cholesterol;
1002mg Sodium

Southwest White Chili

Makes 4 cups

Ingredients :


1 Tbsp Olive Oil
2 Lbs Chicken Breast Cubed Or 2 Lbs Ground Chicken
1/2 Cup Chopped Onion
2 Cups Water
2 Tsp Low Sodium Chicken Bouillon
1 Chopped Bell Pepper
2 (15 Oz Cans) Canellini Beans, Drained
2 Green Onions, Sliced
2 Cloves Minced Garlic
1 Can (4.5 Oz) Can Mild Green Chiles, Drained
2 Tbsp Lime Juice
1 Tsp Ground Cumin
1 Tsp Oregano Leaves
1 Tsp Cilantro Leaves
2 Shaved Carrots
5 Oz Frozen Green Beans


Preparation Method :

1. Heat oil in large saucepan or Dutch oven over medium-high heat.
2. Add chicken, bell pepper and onions and saute about 7 minutes.
3. Stir in broth, carrots and green beans and spices; simmer 20 min.
4. Stir in beans. Simmer 5 min.
5. Top with onions and shredded Monterey Jack cheese, if desired.

Breakfast Egg Pitas

Ingredients :

1 Cup Sliced Mushrooms

1/2 Cup Onion, Chopped

1/2 Cup Sweet Red Pepper, Finely Chopped

2 Cups Reduced Fat Egg Substitute

1/2 Cup Fat Free Cottage Cheese

1/2 Cup, 2 Ounces Shredded Reduced-Fat Cheddar Cheese

2 6 Inch Whole Wheat Pita Breads, Cut In Half.

Directions :

1. Coat medium nonstick skillet with cooking spray and place over medium-high heat until hot.

2. Add mushrooms, onion and red pepper and saute for 4 to 5 minutes or until vegetables are crisp-tender.

3. Combine egg substitute, cottage cheese and pepper in a small bowl and stir well.

4. Add egg mixture to the vegetable mixture and cook over medium heat until firm, add cheese and continue to cook until cheese melts.

5. Cut pitas in half and heat in the microwave for a few seconds or until soft.

6. Spoon mixture evenly into pita halves and serve.

Makes 4 servings.

Nutritional Analysis :

Calories 204, 

Fat 2 grams, 

Cholesterol 6 mg, 

Sodium 492 mg, 

Carbohydrate 24 grams, 

Protein 21 grams, 

Fiber 3 grams.

Points 4.

Pita Wedges with Green Olive Tapenade

Ingredients :

3  Whole-Wheat (Whole-Meal) Pita Breads -- 6 Inches In Diameter, Each Cut Into 8 Wedges

1  Teaspoon  Extra-Virgin Olive Oil

1  Shallot -- Finely Chopped

2  Plum (Roma) Tomatoes -- Peeled And Seeded, Then Finely Chopped

1  Clove  Garlic – Minced

1  Teaspoon  Finely Chopped Fresh Oregano -- Or 1/2 Teaspoon Dried Oregano

1/2  Teaspoon  Red Pepper Flakes -- (Optional)

1/2   Cup  Dry White Wine

3/4   Cup  Pitted Green Olives -- Rinsed, Drained And Roughly Chopped 

Grated Zest Of 1 Lemon

2   Tablespoons  Chopped Fresh Flat-Leaf (Italian) Parsley

Preparation Method :

1. Preheat the oven to 400 F. Arrange the pita bread wedges in a single layer on a baking sheet. Bake until crisp and lightly golden, about 8 minutes. Set aside to cool.

2. In a small frying pan, heat the olive oil over medium-high heat. Add the shallot and saute until softened, about 3 minutes. Add the tomatoes, garlic, oregano and the red pepper flakes, if using, and saute until the tomatoes are tender, about 2 minutes. Add the wine and slowly bring to a boil. Reduce the heat to low and simmer, stirring often, until the liquid has evaporated, about 6 minutes. The mixture will be thick. Remove from the heat, spoon the mixture into a small bowl and let cool completely.

3. When the tomato mixture has cooled to room temperature, add the olives and lemon zest. Stir to combine. The tapenade may be made ahead, covered and refrigerated for up to 2 days. Bring to room temperature before using.

4. Spoon 2 teaspoons of the tapenade onto each pita wedge, sprinkle evenly with the parsley and divide among individual plates - 4 wedges per plate. Serve immediately.

Nutritional Analysis :(per serving) Serving size: 4 

Calories 136; 

Cholestero l0 mg; 

Protein 4 g; 

Sodium 420 mg; 

Carbohydrate 21 g; 

Fiber 3 g; 

Total fat 4 g; 

Potassium 141 mg; 

Saturated fat<1 g; 

Calcium 23 mg; 

Monounsaturated fat 3 g.

Dietitian's Tip : The secret to this Mediterranean-inspired appetizer is to use good-quality green olives. Look for a brine-cured version such as Cerignola, Lucque, Manzanillo, Picholine, Provencal, Sevillano or Sicilian.

Per Serving (excluding unknown items): 129 Calories; 3g Fat (22.8% calories from fat); 3g Protein; 19g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 312mg Sodium.  

Exchanges: 1 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat.

Source : "The New Mayo Clinic Cookbook" 

Formatted by : Chupa Babi

* Exported from MasterCook *

Green-Tea Rice

Ingredients :

2  Teaspoons  Loose Sencha Or Bancha Tea -- Or The Tea From 2 Green-Tea Bags
1/2 Cup  White Rice
1 Cup  Water
1 Tablespoon  Sugar
1 Tablespoon  Rice Vinegar
1/4 Teaspoon  Kosher Salt

Preparation Method :

1. Boil the tea, rice, and water in a small saucepan. 

2. Reduce heat to low; cover and simmer 20 minutes over low heat or until all the water is absorbed. 

3. Remove from heat. Meanwhile, in a small saucepan, over low heat, stir the sugar, vinegar, and salt until dissolved. 

4. Fold into the cooked rice and serve.

Yield:  Makes 2 servings

Calories 209 (0% from fat); Fat 0g (sat 0g); Cholesterol 0mg; Calcium 15mg; Carbohydrate 46g; Sodium 289mg; Protein 4mg; Fiber 1g; Iron 2mg

Per Serving (excluding unknown items) : 

196 Calories;
Trace Fat (1.4% calories from fat);
3g Protein;
44g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
242mg Sodium.

Exchanges : 

2 1/2 Grain(Starch);
1/2 Other Carbohydrates.

Source : "Real Simple, March 2003"
Formatted by : Chupa Babi
* Exported from MasterCook *

Slow Cooker Veg Barley Casserole

Ingredients :

1  Cup  Uncooked Pearl Barley

1/2 Cup  Spicy Vegetable Juice -- [V-8 Spicy]

1/8  Teaspoon  White Pepper

1 Cup  Chopped Celery

1 Cup  Shredded Carrots

1 Bell Pepper -- Red Or Green, Chopped

1  Large  Red Onion -- Chopped 

2 Cloves  Garlic -- Minced

1 Ready To Serve Vegetable Broth -- (14 Oz. Can)

1/4 Cup  Nuts -- Toasted Pine Nuts, Toasted Pumpkin Seeds, Slivered Blanced Almonds, Or Chopped Walnuts

Preparation Method :

1. Combine all ingredients except nuts in a 4 quart slow cooker. 

2. Cover and cook on low for 6-8 hours until barley and vegetables are tender. 

3. Sprinkle with nuts just before serving.

Per Serving (excluding unknown items) : 

285 Calories; 

6g Fat (18.3% calories from fat); 

8g Protein; 

53g Carbohydrate; 

12g Dietary Fiber; 

0mg Cholesterol; 

405mg Sodium.  

Exchanges : 

2 1/2 Grain(Starch); 

0 Lean Meat; 

2 Vegetable; 

1 Fat.

Source : "Adapted from NetWellness, University of Cincinnati, Dec. 8, 2009, Healthy Recipes for Diabetics"

Formatted by : Chupa Babi

* Exported from MasterCook *

Creamy Italian Dressing

Ingredients :

1 Cup Plain Soymilk
1 (12 Oz.) Package Firm Tofu
2 (0.7 Oz.) Packages Dry Italian Dressing Mix

Directions :

1. Mix all ingredients in blender or food processor until smooth and creamy. Refrigerate. 

2. Pour over your favorite salad.

Yield : 2 1/2 cups.
Serving size : 1/4 cup (4 Tbs).

Per serving : 

40 Calories,
1 G Fat (0 G Sat Fat),
3 G Protein (3 G Soy Protein),
5.5 G Carbohydrate,
554 Mg Sodium,
0 Mg Cholesterol,
0 G Dietary Fiber.

Cold Fresh Ginger Pesto

Ingredients :

1/2  Cup  Light Salad Oil
1/2  Tsp  Salt
1/4  Cup  Green Onions -- Minced
1/4  Cup  Ginger -- Minced
 2    Tbl  Shallots -- Minced
1/4  Cup  Lightly Packed Cilantro -- Minced
1/8  Tsp  White Pepper

Preparation Method :

1. In a small saucepan heat oil, add salt and cook for 2 to 3 minutes. Cool.
2. Stir In Ginger, Green Onions, Cilantro, Shallots, White Pepper and Macadamia Nuts.

Makes 1 cup.

Per Serving (excluding unknown items) : 

12 Calories;
Trace Fat (11.3% calories from fat);
Trace Protein;
3g Carbohydrate;
Trace Dietary Fiber;
0mg Cholesterol;
135mg Sodium.

Exchanges :

0 Grain(Starch);
0 Vegetable;
0 Fat.

AuthorNote : Great with assorted mixed greens as a salad, or great just eating it with hot steamed rice.

Source : "All Recipes"
Formatted by : Chupa Babi
* Exported from MasterCook *

Diabetic Horseradish Mashed Potatoes - 1g Fat, 22g Carbs, 2g Fiber

Ingredients :

1 1/2 Pounds Russet Potatoes, Peeled And Cut Into Chunks
About 1/2 Cup (120 Ml) Skim Milk
2 Teaspoons (8 G) Reduced-Fat Margarine
1/2 Tablespoon (8 G) Prepared Horseradish, Or To Taste
Salt (Optional)
Freshly Ground Pepper To Taste

Preparation Method :

1. Put potatoes in a medium sauce and cover with cold water.

2. Bring to a boil over high heat.

3. Reduce heat and simmer until potatoes are tender, about 15 to 20 minutes.

4. Meanwhile, place milk and margarine in a glass measuring cup and microwave on HIGH for about 45 seconds, until milk is hot and margarine has melted.

5. Drain potatoes and mash with a potato masher or electric mixer.

6. Beat in warmed milk mixture, whipping until potatoes have desired consistency.

7. Stir in horseradish, salt (if using), and pepper.

8. Transfer potatoes to a serving bowl; serve hot.

Per serving:

104 Calories (8% Calories From Fat),
3 G Protein,
1 G Total Fat (0.2 G Saturated Fat),
22 G Carbohydrates,
2 G Dietary Fiber,
0 Cholesterol,
36 Mg Sodium

Diabetic Exchanges : 

1 1/2 Carbohydrate (Bread/Starch)

Source : The Diabetic Gourmet Daily Recipe Mailer

Angel Eggs

Ingredients :

3 Medium Potatoes, Boiled

6 Eggs, boiled

1/2 c. Kraft Miracle Whip Nonfat Dressing

1 t. Mustard

1 tsp. Dijon Mustard

1 tsp. Sweet Pickle Juice

Paprika

Method :

1. Peel and boil potatoes until done.

2. Mash potatoes to a very fine consistency when cool and add nonfat Miracle Whip, mustards,  and pickle juice.

3. Mix well, and set aside.

4. Peel boiled eggs.

5. Cut in half, discard yolks and fill with potato mixture.

6. Sprinkle with paprika.

Serves 6.

Nutritional Analysis :  

Calories 82, 

Fat 0.2, 

Cholesterol 0,  

Protein 4.8,

Sodium 248.                             

Source : The Cooking Cardiologist, by Richard Collins

Low Fat Different Doughnuts

Preheat oven to 220'C. Spray cookie sheet with non-stick spray.

Sift together :

1 7/8 cup flour

2 3/4 tsp baking powder

1/8 tsp salt

1/4 cup brown sugar, packed

3/8 tsp nutmeg

Add in and mix well

1/8 cup + 1 3/4 Tbs apple sauce

Stir in :

1 egg white (or 1.5 Tbs apple sauce)

1/4 cup fat free yogurt (+ 1 tsp sugar if not sweetened)

1/4 cup apple sauce

1/2 Tbs vanilla essence

Stir until just moistened.

Put spoonfuls on ray and flatten or shape like a donut.

Bake for 12 minutes. Once baked cool on wire rack and then top with chocolate or strawberry icing.