Diabetic Eggplant And Tomato Casserole

Yield: 8 servings

Ingredients :

1 Large Eggplant (2 Pounds), Peeled, Cut Into 1-Inch Cubes

1/2 Cup Seasoned Dry Bread Crumbs

1/3 Cup Chopped Onion

3 Cloves Garlic

1-1/2 Teaspoons Dried Oregano Leaves, Divided

1/2 Teaspoon Dried Basil Leaves

1/4 Teaspoon Dried Thyme Leaves

Salt And Pepper, To Taste

2 Eggs

3 Medium Tomatoes, Sliced

1/4 Cup Grated Fat-Free Parmesan Cheese

Directions : 

1. Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well.

2. Mash eggplant with fork. Mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme.

3. Season to taste with salt and pepper.

4. Mix in eggs.

5. Spoon eggplant mixture into 11x7-inch baking dish.

6. Arrange tomatoes in rows over eggplant.

7. Sprinkle with cheese and remaining 1/2 teaspoon oregano.

8. Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving:

Calories: 98; 

Protein: 5.1g; 

Sodium: 245mg; 

Cholesterol: 53.3mg; 

Fat: 1.9g; 

Carbohydrates: 16.9g

Exchanges: 

2 Vegetable, 

1/2 Bread/Starch, 

1/2 Fat

Source: 1,001 Recipes For People with Diabetes via The Diabetic Gourmet Daily Recipe Mailer

Diabetic High-Fiber Wheat Bran And Oats Pancakes

Yield: 6 servings

Ingredients :

1 Cup Buttermilk (Or Skim Milk With 1 Tablespoon Lemon Juice)

2/3 Cup Slow-Cooking Rolled Oats

1/2 Cup Unprocessed Wheat Bran

2 Egg Whites Or 1 Egg

1/4 Cup Whole-Wheat Flour, Preferably Stone Ground

1 Teaspoon Fructose

1/8 Teaspoon Salt

3/4 Teaspoon Baking Soda

Vegetable Oil Or Vegetable Oil Cooking Spray

Directions :

1. Combine milk, oats, and bran in a large bowl. Let stand until rolled oats soften. Add egg and blend.

2. Mix in flour, fructose, salt, and baking soda. Grease a griddle or frying pan with a little vegetable oil or vegetable oil spray and set over medium-high heat. 

3. Pour about 1/4 cup batter into the pan and cook for about 3 minutes or until bubbles form on top and the edges begin to look dry.

4. Turn the pancake with a spatula and cook for 1 to 2 minutes, or until golden brown and cooked through.

5. Repeat with the remaining batter. Serve hot with unsweetened jam or syrup.

Nutritional Information Per Serving (1 pancake):

Glycemic Index: 52, 

Glycemic Load: 7, 

Calories: 82,

Protein: 4 g, 

Carbohydrate: 14 g, 

Dietary Fiber: 2 g, 

Fat: 1 g,

Saturated Fat: Less than 1 g, 

Cholesterol: 33 mg, 

Sodium: 202 mg

Diabetic Exchanges: 

1 Starch

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Via The Diabetic Gourmet Daily Recipe Mailer

Weight Watchers Low Fat Low Carb Garlicky Shrimp

Yield: 8 to 10 servings

Ingredients :

2 Tablespoons Butter

1 Tablespoon Vegetable Oil

4 Garlic Cloves, Minced

1/4 Cup Chopped Fresh Parsley

1/4 Teaspoon Salt

1 Pound Large Shrimp (24 To 30 Count), Peeled And Deveined

1 Tablespoon Fresh Lemon Juice

Directions :

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

2. Add the garlic, parsley, salt, and shrimp, and saute for 1 to 2 minutes.

3. Drizzle with the lemon juice and continue cooking until the shrimp are pink. Serve immediately.

Nutritional Information Per Serving (3 shrimp):

Calories: 72,

Fat: 4 g,

Cholesterol: 71 mg,

Sodium: 166 mg,

Carbohydrate: 1 g,

Dietary Fiber: 0 g,

Sugars: 0 g,

Protein: 7 g

Diabetic Exchanges:

1 Very Lean Meat,

1 Fat

2 Weight Watcher Points

Source : "Mr. Food Every Day's a Holiday Diabetic Cookbook"

Diabetic Southwestern Chicken Salad

Ingredients :

Salad:

1 Cup Cooked Corn Kernels

1 Cup Diced Tomatoes

1 Cup Green Peas, Frozen And Thawed

1/2 Cup Each Sliced Red And Green Pepper

1/3 Cup Canned Black Beans, Drained

2 Cups Cooked, Cubed Chicken Breast

Dressing:

1 Tablespoon Olive Oil

1/4 Cup Lime Juice

2 Teaspoons Cumin

1 Tablespoon Chopped Cilantro

2 Teaspoons Chili Powder

1 Teaspoon Oregano

Directions :

1. Combine all salad ingredients.

2. In a blender or food processor, blend all dressing ingredients.

3. Toss the dressing with the salad and serve.

Nutritional Information Per Serving (1 cup):

Calories: 181, 

Fat: 6 g, 

Cholesterol: 42 mg, 

Sodium: 94 mg,

Carbohydrate: 16 g, 

Dietary Fiber: 4 g, 

Sugars: 4 g, 

Protein: 17 g

Diabetic Exchanges : 

2 Very Lean Meat, 

1 Starch, 

1/2 Monounsaturated Fat

Source : "200 Healthy Recipes in 30 Minutes or Less!" via The Diabetic Gourmet Daily Recipe Mailer

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

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

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

Diabetic Fish Veracruz

Ingredients :

Fish:

1 pound red snapper fillets, in 6 portions

Juice of 1-1/2 lemons

Freshly ground black pepper to taste

Sauce:

1 tablespoon olive oil

1-1/2 medium onions, sliced into thin strips

3 large garlic cloves, minced

2-1/4 pounds (about 12 medium) tomatoes, chopped

3 tablespoons sliced, pitted green olives

2 tablespoons drained capers

1 jalapeño pepper, seeded and sliced

Freshly ground pepper to taste

Directions :

1. Sprinkle fish with lemon juice and pepper.

2. Set aside.

3. For sauce, heat olive oil in a heavy-bottom saucepan over medium heat, and add onions and garlic. Saute, stirring, until onions are tender.

4. Add tomatoes, olives, capers, and jalapeño, and bring to a simmer, stirring occasionally, for 30 minutes.

5. Add pepper to taste and remove from the heat.

6. Preheat the oven to 450 degrees F.

7. Cut six double thicknesses of aluminum foil, large enough to accommodate fillets.

8. Brush fillets with olive oil and place them on the foil squares.

9. Spoon about 2 heaping tablespoons of sauce over each portion.

10. Fold the foil loosely over fish and crimp the edges together tightly.

11. Place on a baking sheet.

12. Bake for 8 to 10 minutes.

13. Place each foil pouch on a serving dish and have guests open them at the table.

Nutritional Information Per Serving :

Glycemic Index: 33, 

Glycemic Load: 4, 

Calories: 210,

Protein: 28 g, 

Carbohydrate: 9 g, 

Dietary Fiber: 3 g,

Fat: 5 g, 

Cholesterol: 41 mg, 

Sodium: 380 mg

Diabetic Exchanges : 

4 Very Lean Meat, 

1 Vegetable, 

1 Fat

Source : "The Complete Idiot's Guide to Terrific Diabetic Meals" via The Diabetic Gourmet Daily Recipe Mailer

Diabetic Easy Corn Relish

Ingredients :

2 cups frozen corn kernels, cooked according to package directions
2/3 cup chili sauce
1 celery stalk
1/2 red bell pepper, seeded and chopped
2 tablespoons chopped chives or thinly sliced green onion tops
1 teaspoon olive oil
1/4 teaspoon dried thyme leaves
1 garlic clove, minced


Directions :

1. Cool the cooked corn in a colander under cold running water.

2. Drain.

3. In a medium bowl, combine the chili sauce, celery, red pepper, chives, oil, thyme, and garlic.

4. Stir to mix well.

5. Stir in the corn.

6. Serve at room temperature, or cover and refrigerate.

7. Relish will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving (2 tablespoons):

Calories: 32, 

Fat: 0 g, 

Saturated Fat: 0 g, 

Cholesterol: 0 mg,

Sodium: 138 mg, 

Carbohydrate: 7 g, 

Dietary Fiber: 1 g,

Sugars: 2 g, 

Protein: 1 g

Diabetic Exchanges: 1/2 Starch

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

Diabetic Bayou Cajun Fries

Ingredients :

1 (6 oz) baking  potato. scrubbed
Vegetable cooking spray
1/2 tsp extra virgin olive  oil
1/4 tsp paprika
1/4 tsp Cajun seasoning
1/8 tsp salt


Preparation :

1. Preheat  oven 475 deg F.

2. To make fries, cut each potato in 1/4-inch slices  lengthwise, then cut each slice in 1/4-inch wide strips.

3. Coat a  nonstick baking sheet with cooking spray. Place potatoes on sheet; drizzle with oil and sprinkle with paprika. Toss gently to coat.

4. Arrange potato  strips in a single layer with a small amount of space between each strip.  Bake 5 minutes, stir and bake 5 minutes more or until tender when pierced  with a fork and golden brown.

5. Remove fries from oven and immediately sprinkle with Cajun seasoning and salt. 

6. Toss gently to coat.

Exchanges : 

1 starch

Calories 91;

Fat 1g;

Carbs 18g;

Protein  2g;

Chol 0mg;

Sodium 166mg;

Fiber 2g

Source : Diabetic Cooking March/April 2004

Crockpot Diabetic New Orleans Braised Onions

Ingredients :

2 to 3 large Spanish onions
6 to 9 whole cloves
1/2 teaspoon salt
1/2 teaspoon cracked black peppercorns
Pinch ground thyme
Grated zest and juice of 1 orange
1/2 cup condensed beef broth, undiluted
Finely chopped fresh parsley, optional
Hot pepper sauce, optional


Directions :

1. Stud onions with cloves.

2. Place in crockpot and sprinkle with salt, peppercorns, thyme and orange zest.

3. Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

4. Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

5. When ready to serve, cut onions into quarters.

6. Place on a deep platter and cover with sauce.

7. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information (Per Serving) :

Calories: 20 

Protein: 1 g 

Sodium: 188 mg 

Cholesterol: 0 mg

Dietary Fiber: 1 g 

Carbohydrates: 4 g 

Fat: 0 g

Exchanges : 1 Vegetable

Source : America's Everyday Diabetes Cookbook

Diabetic Roasted Zucchini, Mushrooms, And Onions

Yield: 4 servings

Ingredients :

3 medium zucchini, halved lengthwise and sliced 1/4-inch thick (about 1 pound)
1-1/2 cups sliced mushroom
1 medium-large yellow onion, sliced and separated into rings
2 to 3 teaspoons extra virgin olive oil
1/4 teaspoon salt
1/2 teaspoon dried Italian seasoning

Directions :

1. Preheat oven to 450 degrees F.

2. Place all of the ingredients in a large bowl and toss to mix well.

3. Coat an 11x13-inch roasting pan or the bottom of a broiler pan with nonstick cooking spray and spread vegetable mixture over the bottom of the pan.

4. Bake for 15 minutes.

5. Stir the vegetables and cook for another 5 to 10 minutes,until they are tender and nicely browned.

6. Serve hot.

Nutritional Information Per Serving (per 3/4 cup serving):

Calories: 53,
Carbohydrate: 7 g,
Cholesterol: 0 mg,
Fat: 2.5 g,
Saturated Fat: 0.4 g,
Fiber: 2.3 g,
Protein: 2.4 g,
Sodium: 150 mg,
Calcium: 24 mg

Source : The Complete Diabetes Prevention Plan" via The Diabetic Gourmet Daily Recipe Mailer

Crockpot Diabetic Greek Chicken

Yield: 4-6 servings

Ingredients :

4 Potatoes, unpeeled, quartered
2 pounds Chicken pieces, trimmed of skin and fat
2 large Onions, quartered
1 whole Bulb Garlic, minced
3 teaspoons Dried Oregano
3/4 teaspoon Salt
1/2 teaspoon Pepper
1 tablespoon Olive Oil

Directions :

1. Place potatoes in bottom of slow cooker.
2. Add chicken, onions, and garlic. Sprinkle with seasonings.
3. Top with oil. Cover.
4. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.

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

Calories: 278,
Fat: 6 g,
Cholesterol: 65 mg,
Sodium: 358 mg,
Carbohydrate: 29 g,
Dietary Fiber: 4 g,
Sugars: 9 g,
Protein: 27 g

Diabetic Exchanges : 

1-1/2 Starch,
2 Vegetable,
2 Lean Meat

Source : "Fix-It and Forget-It Diabetic Cookbook" Via The Diabetic Gourmet Daily Recipe Mailer

Diabetic Chocolate Almond Meringues

Yield: About 2 1/2 dozen.

Notes: These can be frozen.

Ingredients :

1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)

Directions :

1. Preheat oven to 250 degrees F.
2. Spray a foil-lined baking sheet with non-stick spray.
3. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch. In a stainless or glass bowl, beat egg whites with an electric mixer until frothy.
4. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny.
5. Gently fold cocoa mixture into meringue.
6. Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.)
7. Bake at 250 degrees F for 40 minutes.
8. Cookies should be dry and slightly browned. Cool completely.
9. Store in a tightly covered container.

Nutritional Information Per Serving:

Calories: 18;
Fat: 0.3 grams;
Carbohydrates: 4 grams;
Protein: Trace;
Sodium: 7 mg;
Cholesterol: 0 mg

Exchanges :

1/4 Bread/Starch

Source : MealLeaniYUMM! Via The Diabetic Gourmet Daily Recipe Mailer

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

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

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

Slow Cooker Diabetic Fruity Baked Bean Casserole - 7 pts

Serving Size : 8

Ingredient :

1/2 pound bacon
3 medium onion -- chopped
16 ounces lima beans, cooked -- drained (1 can)
16 ounces kidney beans, canned -- drained (1 can)
14 1/2 ounces baked beans -- no salt added
15 1/2 ounces pineapple chunks in juice
2 tablespoons brown sugar substitute -- brown sugar substitute equal to 2 T. brown sugar
1/4 cup cider vinegar
2 Tablespoons molasses
1/2 cup ketchup
2 tablespoons prepared mustard
1/2 teaspoon garlic powder
1 medium green pepper -- chopped

Preparation Method :

1. Cook bacon in skillet. Crumble. Place bacon in slow cooker. Rinse skillet.

2. Saute onions in skillet with fat-free non-stick cooking spray until soft. Drain. Add to bacon in slow cooker.

3. Add beans and pineapple to cooker. Mix well.

4. Combine brown sugar, sugar substitute, vinegar, molasses, ketchup, mustard, garlic powder and green pepper. Mix well. Stir into mixture in slow cooker.

5. Cover. Cook on High 2-3 hours.

Makes 8 servings.

Per serving :

Cals 350 (cals frm fat 46);
Total Fat 5g (sat fat 1.5g);
Dietary Fiber 13g.

Exchanges :

Starch 2.5,
Fruit 0.5,
Carbs 1.0,
Veg 1.0.

Per Serving (excluding unknown items):

415 Calories;
15g Fat (31.3% calories from fat);
20g Protein;
54g Carbohydrate;
10g Dietary Fiber;
24mg Cholesterol;
1090mg Sodium.

Exchanges :

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

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

Recipe By : Elaine Unruh, Minneapolis, MN
Source : "Fix-It and Forget-It Diabetic Cookbook: Slow Cooker Favorites by Phyllis Pellman Good with American Diabetes Association"
Fromatted by : Chupa Babi
• Exported from MasterCook *

Diabetic Low Fat Oriental Broiled Fish

Ingredients :

1 tablespoon Vegetable Oil
1 tablespoon Soy Sauce
1/8 teaspoon ground ginger
1 clove garlic, crushed
1 ( 16 ounce ) package frozen unbreaded fish fillets, thawed
2 tablespoons minced green onions

Directions :

1. Combine first four ingredients in bottom of broiling pan.
2. Place fillets in pan, and turn to coat in mixture.
3. Cover and marinate in refrigerator for at least 1 hour.
4. Broil fillets in marinade 8 to 10 minutes or until fish flakes easily when tested with fork.
5. Sprinkle with green onions before serving.

Yield 12 servings Serving size 1 ounce

Nutritional Info :

Carbs 0 mg
Protein 7 gm
Fat 2 gm
Calories 46
Fiber 0 gm
Sodium 117 mg
Chol 20 mg

Exchanges : 1 lean meat

1 WW Point

Source : Jenny Craig Diabetes Cookbook 1997 via All Around Cooking

Diabetic Tuna Rice Pie

Makes: 1 Pie (6 Servings)

Ingredients :

1/3 cup uncooked white rice
1/4 teaspoon salt
1 teaspoon margarine
2 large eggs, or 1/2 cup egg substitute
One 6-1/2 ounce can water-packed tuna or salmon,drained and flaked
3/4 cup fat-free milk
1-1/2 cups fresh or thawed frozen peas
1 tablespoon chopped fresh parsley or 1/2 teaspoon dried parsley flakes
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 slices (4 oz.) reduced-fat Swiss or reduced-fat Colby cheese

Directions :

1. Preheat the oven to 350 degrees F.

2. Prepare a 9-inch pie pan with nonstick spray. Combine the rice, 1 cup water, and the salt in a small saucepan; bring to a boil, cover, and simmer 14 minutes. Separate the rice grains with a fork.

3. Beat 1 egg in a small bowl. Stir the margarine and beaten egg (or 1/4 cup egg substitute) into the rice mixture.

4. Press the rice against the sides and bottom of the pie pan to make a crust.

5. Spread the tuna or salmon evenly over the rice.

6. In a saucepan, heat the milk and peas to a simmer. Add the parsley, pepper, and nutmeg. Beat the remaining egg and stir it into the milk mixture. Pour over the tuna.

7. Layer slices of cheese over the top. Bake for about 25 minutes. Cut the pie in 6 equal wedges.

Nutritional Information Per Serving: (1 wedge)

Calories: 190,
Fat: 5g,
Cholesterol: 86mg,
Sodium: 322mg,
Carbohydrate: 16g,
Dietary Fiber: 2g,
Sugars: 4g,
Protein: 19g

Diabetic Exchanges:

1 Starch,
2 Lean Meat

4 WW Points

Source: The New Family Cookbook for People with Diabetes Via The Diabetic Gourmet Daily Recipe Mailer