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> PENTRU PUPACEL SI NU NUMAI- RETETE PT DIABETICI
dark angel
mesaj Sep 6 2005, 09:00 AM


Master of disaster


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Diabetic Recipes - Main Dish

Spinach-Chicken Rollups
Serves: 6
Source: Cook Once, Eat For A Week
by Jyl Steinback

8 oz. pkg. nonfat cream cheese, softened
3 tbsp. chopped green onion
1½ cups cooked chicken breast cuts
2 tbsp. nonfat sour cream
1 tsp. dried dill
4 (10 inch) low-fat flour tortillas
1½ cups fresh spinach
Nonfat ranch salad dressing or salsa
(not included in nutritional information)

Combine cream cheese, onion, chicken, sour cream and dill in medium bowl; mix until blended. Spread ¼ cup filling on each tortilla; place spinach leaves on top, leaving about ½ inch border. Roll tortllas tightly and wrap in plastic wrap. Refrigerate at least 1 hour before serving. Slice and serve with nonfat ranch dip or salsa.

Nutrition per Serving
Calories 120
Carb Choices : 1
Exchanges : 1½ meat, 1½ starch,1 vegetable

Fat 2 g
Carbohydrates 15 g
Protein 11 g
Cholesterol 11 mg
Dietary Fiber 1 g
Sodium 158 mg

*************************************************************
Breaded Trout with Almonds
Serves: 4
Source: Cook Once, Eat For A Week
by Jyl Steinback

1 tbsp. lemon juice
Lemon pepper to taste
¼ cup egg substitute
1½ lbs. rainbow trout fillets
½ cup seasoned bread crumbs
2 tbsp. sliced almonds

Spray shallow baking dish with cooking spray. Combine lemon juice, lemon pepper and egg substitute in small bowl. Dip fillets in lemon mixture and roll in bread crumbs to coat. Arrange in single layer in baking dish and sprinkle with sliced almonds. Cover and refrigerate up to several hours. Preheat oven to 400░F. Bake fish fillets 10 minutes, until fish is opaque and flakes easily with a fork.

Nutrition per Serving
Calories 227
Carb Choices : 1
Exchanges : 5 very lean meat , ½ starch, 1 fat

Fat 8 g
Carbohydrates 21g
Protein 39 g
Cholesterol 96 mg
Dietary Fiber 1 g
Sodium 158 mg
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dark angel
mesaj Sep 6 2005, 09:04 AM


Master of disaster


Grup: Membri
Postari: 4,876
Inregistrat pe: 3-March 05
Membrul Nr.: 22,015



Diabetes Recipes - Holiday

CRUSTLESS PUMPKIN PIE

Serves: 6
Source: The Fat Free Living 2 Cookbook
by Jyl Steinback

16 oz. canned pumpkin
½ cup evaporated skim milk
½ cup sugar
3 large egg whites, lightly beaten
2 tsp. ground pie spice
1 tbsp. flour

Combine all ingredients in a microwave-safe dish and beat until smooth. Microwave, uncovered, for 5 minutes on high, stirring often. Turn microwave to medium and cook an additional 12 15 minutes, or until the center is almost set. Let pumpkin "pie" stand 10 minutes to set.

Exchanges : 1½ starch
Nutrition per Serving:
Calories 119
Carbohydrates 27 g
Protein 5 g
Cholesterol <1 mg
Dietary Fiber 2 g
Sodium 27 mg

***********************************

VICHYSSOISE

Yield: 9 cups (9 servings)
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS

- 2 large leeks, well washed and thinly sliced, white parts only
- 2 large or 3 medium potatoes, peeled and sliced
- 6 cups Homemade Chicken Broth
OR canned reduced-sodium chicken broth
- 1 cup fat-free evaporated milk
- 1/2 teaspoon salt
- 1/4 teaspoon white pepper
- 1 tablespoon minced chives,
OR 1 tablespoon minced green onion tops, for garnish

DIRECTIONS

In a large saucepan, combine the leeks, potatoes, and broth.
Cook, covered, over medium heat until the vegetables are
tender, about 30 minutes.

Puree through a food mill, food processor, or in a
blender in batches, until smooth. Chill.

Stir in the evaporated skim milk, salt, and pepper.
Garnish the soup with chives at serving time.

Nutritional Information Per Serving (1 cup):
Calories: 83, Fat: 2 g, Cholesterol: 1 mg, Sodium: 235 mg,
Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 5 g
Diabetic Exchanges: 1 Starch

***********************************************


FLUFFY HIGH-FIBER, LOW-FAT PANCAKES

Yield: 8 pancakes (4 servings)
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS

- 1 cup low-fat (1 percent fat) buttermilk
- 1/2 cup quick-cooking rolled oats
- 2/3 cup miller's bran (unprocessed, uncooked wheat bran)
- 1 large egg, or 1/4 cup egg substitute
- 1/4 cup whole wheat flour
- 2 teaspoons sugar
- 3/4 teaspoon baking soda
- 1/4 teaspoon salt

DIRECTIONS

Combine the buttermilk, oats, and bran in a large bowl. Let
stand 5 minutes. Add the egg and beat until blended.

In a small bowl, mix the whole wheat flour, sugar, baking
soda, and salt until blended. Add to the bran mixture and
blend until all the flour is moistened.

Prepare a hot skillet or griddle with non-stick pan spray.
Pour in about 1/4 cup batter for each pancake. Cook about
3 minutes, or until bubbles form on the top and the edges
are dry. Turn and cook the pancakes about 2 minutes more.

Nutritional Information Per Serving (2 pancakes):
Calories: 136, Fat: 3 g, Cholesterol: 55 mg, Sodium: 462 mg,
Carbohydrate: 24 g, Dietary Fiber: 7 g, Sugars: 6 g, Protein: 8 g
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat

***********************************************


FRESH TOMATO AND CUCUMBER SALSA WITH ROASTED TURKEY

Yield: 4 servings
Source: "Express Lane Diabetic Cooking" by Robyn Webb


INGREDIENTS

- 2 cups halved cherry tomatoes
- 1 cup diced cucumber
- 2 tablespoons sliced green onion
- 1 teaspoon minced garlic
- 1/2 teaspoon sugar
- 2 teaspoons red wine vinegar
- 1 teaspoon dry oregano
- 1 teaspoon minced fresh cilantro
- 1/4 teaspoon salt
- 1/4 teaspoon fresh ground black pepper
- 1 pound sliced roasted turkey breast

DIRECTIONS

Combine all the salsa ingredients and place in the
refrigerator to chill for 1 hour. Serve the salsa with
slices of hot or cold roasted turkey breast.

Nutritional Information Per Serving (4 ounces turkey, 2/3 cup salsa):
Calories: 179, Fat: 1 g, Cholesterol: 92 mg, Sodium: 215 mg,
Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 35 g
Diabetic Exchanges: 1 Vegetable, 4 Very Lean Meat

*********************************************


WARM TURKEY AND WHITE BEAN SALAD

Yield: 4 servings
Source: "Express Lane Diabetic Cooking" by Robyn Webb

INGREDIENTS

- 1 tablespoon olive oil
- 2 cloves garlic, crushed (used to flavor pan)
- 1 cup sliced mushrooms
- 1/2 pound cooked turkey breast, cubed
- 1 cup sliced roasted red peppers from jar
- 1/2 cup sliced green onions
- 1 cup frozen cut green beans, thawed
- 1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
- 2 tablespoons red wine vinegar
- 2 tablespoons prepared pesto
- 1 small head romaine lettuce, torn into small pieces

DIRECTIONS

In a skillet over medium-high heat, heat oil. Add
crushed garlic and saute 1 minute. Remove the garlic
from the skillet and discard.

Add mushrooms and saute 2-3 minutes. Add turkey and
saute 2 minutes. Add peppers, onions, and beans and
cook 2 minutes. Add vinegar and pesto and heat thoroughly.
Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving (1-3/4 cups)
Calories: 256, Fat: 8 g, Cholesterol: 26 mg, Carbohydrate: 28 g,
Dietary Fiber: 8 g, Sugars: 6 g, Protein: 21 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat

**************************************************


PEANUT BUTTER-COCONUT-RAISIN GRANOLA BARS

Yield: 25 bars
Source: "America's Everyday Diabetes Cookbook" by Katherine E. Younker

INGREDIENTS

- 1-1/3 cups rolled oats
- 2/3 cup raisins
- 1/2 cup bran flakes
- 1/3 cup unsweetened coconut
- 3 tablespoons chocolate chips
- 2 tablespoons chopped pecans
- 1 teaspoon baking soda
- 1/4 cup peanut butter
- 1/4 cup brown sugar
- 3 tablespoons margarine or butter
- 3 tablespoons honey
- 1 teaspoon vanilla

DIRECTIONS

Preheat oven to 350 degrees F. Spray a 9-inch square
pan with vegetable spray.

Put rolled oats, raisins, bran flakes, coconut,
chocolate chips, pecans, and baking soda in bowl.
Combine until well mixed.

In small saucepan, whisk together peanut butter,
brown sugar, margarine, honey and vanilla over medium
heat for approximately 30 seconds or just until sugar
dissolves and mixture is smooth. Pour over dry
ingredients and stir to combine. Press into prepared
pan and bake for 15 to 20 minutes or until browned.
Let cool completely before cutting into bars.

Nutritional Information Per Serving (1 bar):
Calories: 97, Fat: 5 g, Carbohydrate: 13 g, Fiber: 1 g,
Protein: 2 g, Sodium: 77 mg, Cholesterol: 0 mg
Diabetic Exchanges: 1/2 Fruit, 1/2 Other Carbohydrate, 1 Fat
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dark angel
mesaj Sep 6 2005, 09:08 AM


Master of disaster


Grup: Membri
Postari: 4,876
Inregistrat pe: 3-March 05
Membrul Nr.: 22,015



Diabetic Recipes - Dinner Main Course

Chicken Pot Pie

Source: Diabetic Cooking, January/February 2004

2 teaspoons olive oil
1/2 cup plus 2 tablespoons fat-free reduced-sodium chicken broth, divided
2 cups sliced mushrooms
1 cup diced red bell pepper
1/2 cup chopped onion
1/2 cup chopped celery
2 tablespoons all-purpose flour
1/2 cup fat-free half-and-half
2 cups cubed cooked chicken tenders
1 teaspoon minced, fresh dill
1/2 teaspoon salt
1/4 teaspoon black pepper
2 reduced-fat refrigerated crescent rolls

1. Heat oil and 2 tablespoons chicken broth in medium saucepan. Add mushrooms, bell pepper, onion and celery. Cook 5 to 7 minutes or until vegetables are tender, stirring frequently.
2. Stir in flour; cook 1 minute. Stir in remaining 1/2 cup chicken broth; cook and stir until liquid thickens. Reduce heat and stir in half-and-half. Add cooked chicken, dill, salt and pepper.
3. Preheat oven to 375░F. Spoon mixture into greased 1-quart casserole. Roll out crescent rolls and place on top of chicken mixture.
4. Bake pot pie 15 to 20 minutes or until topping is golden and filling is bubbly. Serve with leafy green salad, if desired.

Makes 4 (1-cup) servings

Note: To make 2 cups cubed cooked chicken, simmer 1 pound chicken tenders in 2 cups fat-free reduced-sodium chicken broth about 15 minutes or until meat is no longer pink in center. Cool and cut into cubes.

Dietary Exchanges: 1 Starch, 3 Lean Meat, 2 Vegetable

Nutrients Per Serving
Calories: 286
Cal. from Fat: 27%
Total Fat: 8g Sat. Fat: 2g
Carb.: 25g
Protein: 26g
Chol: 54 mg
Sodium: 740mg
Fiber: 2g

*******************************************************


Southwestern Turkey Shepherd's Pie


Source: Diabetic Cooking, January/February 2004

Nonstick vegetable cooking spray
1 pound ground turkey
1 1/2 cups chunky fat-free salsa, medium or spicy, well drained
1/2 teaspoon ready to use crushed garlic
4 servings instant mashed potatoes prepared according to package directions (see note) 1/4 teaspoon chili seasoning powder (optional)
Additional salsa, optional garnish

1. Preheat oven to 400░F. Lightly coat 91/2-inch round glass baking dish with
cooking spray. Place turkey in dish. Add salsa and mix thoroughly with turkey.
2. Add garlic to prepared potatoes and mix well. Spoon potatoes onto turkey-salsa mixture in 6 mounds. Spread potatoes to cover surface completely.
3. Score potatoes in a crosshatch pattern using tines of a fork. Spray top lightly with cooking spray. Bake for 30 minutes. Remove from oven and let rest for 5 minutes.
4. To serve, sprinkle casserole with chili seasoning powder. Cut into 6 wedges. Garnish with additional salsa.

Makes 6 (1-cup) servings

Serving suggestion: Serve with a leafy green salad and reduced-fat or fat-free salad dressing or steamed vegetables such as broccoli and cauliflower.

Note: Substitute 1 tablespoon olive oil for the butter or margarine specified on the box, and substitute skim milk or unsweetened soymilk for the milk specified. Be sure to read the nutritional label and choose instant potatoes without added fat, especially hydrogenated fats.

Dietary Exchanges: 1 starch, 2 meat, 1 fat

Nutrients per serving:
Cal: 225
Cal from fat: 39%
Total fat: 10g
Sat.fat: 2g
Carb.: 17g
Protein: 17g
Chol.: 60 mg
Sodium: 642 mg
Fiber: 2g

*************************************************

Pollo Verde Casserole

Source: Diabetic Cooking, January/February 2004

2 boneless skinless chicken breast halves (about 4 ounces each)
1 teaspoon canola oil
1 medium onion, chopped
1/2 medium bell pepper, chopped
1 teaspoon chopped garlic
1 cup GUILTLESS GOURMET&reg; Salsa (Roasted Red Pepper or Southwestern Grill)
1/2 cup low-fat sour cream, divided
Nonstick cooking spray
1 cup (3 1/2 ounces) crushed GUILTLESS GOURMET&reg; Unsalted Baked Tortilla Chips

Cut chicken into 1-inch cubes. Heat oil in large skillet over medium-high heat until hot. Add chicken cubes, onion, pepper and garlic. Cook and stir about 5 to 10 minutes or until chicken turns white and onion is translucent. Remove from heat.

Combine 1/2 cup salsa and 1/4 cup sour cream in small bowl until blended. Stir salsa mixture into chicken mixture.

Preheat oven to 325░F. Coat 2-quart glass casserole dish with cooking spray. Sprinkle 1/2 cup crushed chips into prepared casserole dish. Spread chicken mixture over crushed chips. Top with remaining crushed chips, then with remaining 1/2 cup salsa.

Bake 30 minutes or cover with plastic wrap and microwave on HIGH (100% power) 12 minutes or until heated through. Let stand 5 minutes before serving. To serve, divide mixture among 4 serving plates. Top each serving with a dollop of remaining 1/4 cup sour cream.

Makes 4 servings

Dietary Exchanges:
1 Starch, 2 Lean Meat, 2 Vegetable

Nutrients Per Serving:
Cal.: 250
Cal from fat: 23%%
Total Fat: 6g
Sat Fat: 3g
Carb.: 29g
Protein: 17g
Chol.: 45mg
Fiber : 2g
Sodium: 433 mg

*************************************************

Shrimp and Chicken Paella

Source: Diabetic Cooking, January/February 2004

Vegetable nonstick cooking spray
1 bag (from 14 ounce box) precooked rice, about &frac34; cup
2 cans (14.5 ounces each) low sodium diced tomatoes
&frac12; tsp ground turmeric (or 1 tsp saffron threads)
1 pkg (12 ounces) frozen, tail office, deveined, cooked shrimp (about 3 cups), defrosted
2 chicken tenders (about 4 ounces) cut into bite-size chunks
1 cup frozen green peas, defrosted

Preheat oven to 400 degrees. Lightly coat an 8 x 8-inch glass baking dish with cooking spray. Empty bag of rice into baking dish, and shake to distribute evenly. Empty 1 can of tomatoes with juice over the rice, and sprinkle tumeric over tomatoes. Add shrimp and chicken, distributing evenly. Add peas. Drain second can of tomatoes; discard juice. Distribute tomatoes over shrimp and chicken. Cover casserole with a 9-inch square piece of waxed paper. Bake for 30 minutes. Remove from oven and let rest, covered, for 5 minutes. To serve, spoon 1 cup of paella into a shallow, rimmed soup bowl.

Makes (6) 1 cup Servings

Dietary Exchanges:
1 Starch
2 Meats
1 Vegetable

Nutrients Per Serving:
175 Calories
7% Calories from Fat
1 gram Total Fat
1 gram Saturated Fat
19 grams Carbohydrates
19 grams Protein
97 mg Cholesterol
152 mg Sodium
2 grams Fiber
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dark angel
mesaj Sep 6 2005, 09:09 AM


Master of disaster


Grup: Membri
Postari: 4,876
Inregistrat pe: 3-March 05
Membrul Nr.: 22,015




Diabetic Recipes - Casseroles and One-Dish Dinners

Source: Diabetic Cooking, Publications International, Ltd.

One Dish Wonders

Diabetes doesn't have to mean an end to good eating, at least no anymore. Complete with nutritional information, all the scrumptious recipes included in Diabetic Cooking can easily fit into a variety of meal plans. So put an end to bland and boring foods-forever!

Broccoli, Chicken and Rice Casserole

Ingredients:

1 box Uncle Ben's Chef's Recipe Broccoli Rice Au Gratin SupremeTM
2 cups boiling water
4 boneless, skinless chicken breasts (about 1 lb)
1/4 tsp garlic powder
2 c frozen broccoli
1 c (4 oz) reduced-fat shredded Cheddar cheese

Directions:

Heat oven to 425 degrees. In 13x 9-inch baking pan, combine rice and contents of seasoning packet. Add boiling water, mix well. Add chicken; sprinkle with garlic powder. Cover and bake 30 minutes. Add broccoli and cheese; continue to bake, covered, 8 to 10 minutes or until chicken is no longer pink in center.

Makes 4 Servings.

Dietary Exchanges:
1 1/2 Starch, 1 Vegetable, 4 Lean Meat

Nutrients Per Serving:
353 Calories
24% Calories from Fat
10 g Total Fat
5 g Saturated Fat
31 g Carbohydrate
37 g Protein
3 g Dietary Fiber
87 Mg Cholesterol
778 mg Sodium

**************************************

Chicken and Vegetable Tortilla Roll-Ups

Ingredients:

1 lb boneless skinless chicken breasts, cooked
1 c chopped broccoli
1 c diced carrots
1 can (10 3/4 oz) condensed cream of celery soup, undiluted
1/4 c reduced-fat (2%) milk
3 tbsp dry sherry
1/2 c grated Parmesan cheese
6 (10-inch) flour tortillas

Directions:

Preheat oven to 350 degrees. Cut chicken into 1-inch pieces; set aside. Combine broccoli and carrots in 1-quart microwavable dish. Cover and microwave at HIGH 2 to 3 minutes or until vegetables are crisp-tender; set aside. Combine soup milk and sherry in small saucepan; cook and stir over medium heat 5 minutes. Stir in Parmesan cheese, chicken, broccoli and carrots. Cook 2 minutes or until cheese is melted. Remove from heat. Spoon 1/4 c chicken mixture onto each tortilla. Roll up and place seam-side-down in 13 x 9-inch baking dish coated with nonstick cooking spray. Bake, covered, 20 minutes or until heated through.

Makes 6 Servings.

Dietary Exchanges:
2 Starch, 2 Lean Meat, 1/2 Fat

Nutrients Per Serving:
285 Calories
27% Calories from Fat
8 g Total Fat
3 g Saturated Fat
25 g Carbohydrate
25 g Protein
3 g Dietary Fiber
51 mg Cholesterol
714 mg Sodium


**************************************

Impossibly Easy Salmon Pie

Ingredients:

1 can (7 1/2 oz) salmon packed in water, drained and deboned
1/2 c grated Parmesan cheese
1/4 c sliced green onions
1 jar (2 oz) chopped pimiento, drained
1/2 c 1% low-fat cottage cheese
1 tbsp lemon juice
1 1/2 c low-fat (1%) milk
3/4 c reduced-fat baking and pancake mix
2 whole eggs
2 egg whites or 1/4 c egg substitute
1/4 tsp salt
1/4 tsp dried dill weed
1/4 tsp paprika (optional)

Directions:

Preheat oven to 375 degrees. Spray 9-inch pie plate with nonstick cooking spray. Combine salmon, Parmesan cheese, onions and pimiento in prepared pie plat; set aside. Combine cottage cheese and lemon juice in blender or food processor container; blend until smooth. Add milk, baking mix, whole eggs, egg whites, salt and dill; blend 15 seconds. Pour over salmon mixture. Sprinkle with paprika, if desired. Bake 35 to 40 minutes or until lightly golden and knife inserted halfway between center and edge comes out clean. Cool 5 minutes before serving. Garnish as desired.

Dietary Exchanges:
1 Starch, 2 Lean Meat

Nutrients Per Serving:
192 Calories
27% Calories from Fat
6 g Total Fat
2 g Saturated Fat
19 g Carbohydrate
0 g Dietary Fiber
16 g Protein
75 mg Cholesterol
656 mg Sodium

**************************************

Chicken Ricotta Enchiladas

Ingredients:

1/8 tsp garlic powder
1/8 tsp black pepper
1 lb chicken tenders
nonstick cooking spray
1 c reduced-fat ricotta cheese
2 tbsp finely chopped green onion
8 (6-inch) corn tortillas
1/4 c fat-free reduced-sodium chicken broth
1 large tomato, chopped
1/2 c chipotle salsa or other salsa
1/2 c (2 oz) shredded reduced-fat mozzarella cheese
fresh parsley or cilantro for garnish (optional)

Directions:

Preheat oven to 450 degrees. Combine garlic powder and pepper in small bowl; sprinkle evenly over chicken. Spray large nonstick skillet with cooking spray; heat over medium-high heat. Add chicken; cook, without stirring, 4 minutes or until golden. Turn chicken; cook 4 minutes more or until no longer pink in center. Combine ricotta and green onion in small bowl; mix well. Spray 13x9x2-inch baking dish with cooking spray; set aside. Spray large skillet with cooking spray; heat over medium heat. Heat tortillas one at a time just until soft, about 15 seconds per side. Spread ricotta mixture across middle of warm tortillas; place chicken on top. Roll up tortillas; place scam-side-down in baking dish. Drizzle chicken broth evenly over top. Combine tomato and salsa. Spoon over enchiladas; top with cheese. Cover with foil; bake 15 minutes or until enchiladas are heated through and cheese is melted. Garnish with parsley or cilantro, if desired.

Makes 4 Servings.

Dietary Exchanges:
1 1/2 Starch, 1 Vegetable, 4 Lean Meat

Nutrients Per Serving:
367 Calories
21% Calories from Fat
8 g Total Fat
3 g Saturated Fat
32 g Carbohydrate
1 g Dietary Fiber
39 g Protein
77 mg Cholesterol
763 mg Sodium
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+Quote Post
dark angel
mesaj Sep 6 2005, 09:10 AM


Master of disaster


Grup: Membri
Postari: 4,876
Inregistrat pe: 3-March 05
Membrul Nr.: 22,015



Diabetic Recipes - Soups

Chicken Barley Soup (Low Cal)

Source: Recipe Source

3 lb chicken, cut in pieces
1/2 c finely chopped carrot
1/2 c uncooked barley
1/2 c chopped fresh parsley
9 c water
1 tbsp salt
2 tbsp lemon juice
1/2 tsp pepper, freshly ground
3 celery stalks with leaves
1/4 tsp celery seed
1 small onion
1 1/2 c green beans cut, fresh
1/2 c chopped onion

Place chicken, water, leaves from celery and small onion in a large saucepan. (Reserve celery stalks.) Cover saucepan and bring to a boil. Reduce heat and simmer 1 1/2 hours until chicken is tender. Remove chicken. Next strain broth into a bowl. Chill until fat sets on top. Remove fat. Remove skin and bones from chicken, discard. Cut chicken into bite-sized pieces, set aside. (Note: if you want less than 8 servings, freeze extra broth and chicken separately in meal-sized portions.) Return broth to saucepan. Chop reserved celery stalks, and add to broth with chopped onion, carrot, parsley, barley, lemon juice, and seasonings. Cover and simmer 20 minutes. Add fresh green beans and chicken. Continue cooking 15 minutes or until beans are tender.

Makes 8 servings
Each serving = 1 1/2 cups

Dietary Exchanges:
1 Fruit & Vegetable
2 Protein

Nutrients Per Serving:
145 Calories
11 g Carbohydrate
14 g Protein
5 g Fat

************************************************************

Chicken-Rice Soup

Source: Recipe Source

3 lbs chicken pieces
1 pinch pepper
8 c water
1 bay leaf
1/2 c celery with leaves, chopped
1/4 tsp celery seeds
1/4 c fresh parsley leaves, chopped
1/2 c rice, uncooked
1 small onion
1 c carrots, diced

Simmer the chicken in the water with the celery, parsley, onion, pepper, bay leaf and celery seeds for 4 hours in a slow cooker or one hour over low heat on the stove.Drain the chicken broth and remove chicken pieces. (Discard bay leaf.) Bone the chicken and chop into bite-size pieces. Combine the broth, chicken, rice and carrots in a saucepan and continue cooking for 30 to 40 minutes or until the rice is tender.

Makes 6 Servings

Dietary Exchanges:
3 Lean Meat
1/2 Bread Exchange

Nutrients Per Serving:
287 Calories
11 grams Carbohydrate
29 grams Protein
10 grams Fat
219 mg Sodium
307 mg Potassium
88 mg Cholesterol

****************************************
Cream of Tomato Soup

Source: Recipe Source

16 ounces tomatoes, canned
1/2 c onion, chopped
2 tbsp tomato paste
1 1/2c chicken broth
1 bay leaf
1/2 tsp salt
1/8 tsp pepper
3/4 c evaporated skim milk
1 tbsp parsley, chopped

Cut tomatoes in bite-sized pieces and place with tomato liquid in a saucepan. Add onions, tomato paste, chicken broth, bay leaf, salt, and pepper. Bring to a boil, then simmer uncovered for 5 minutes. Remove bay leaf. Cool about 15 minutes, then turn into blender or food processor fitted with steel blade. Cover and blend at low speed until well mixed. Meanwhile, heat milk, but do not allow it to boil or burn. Combine tomato mixture and hot milk. Simmer, stirring constantly, until hot enough to serve. Garnish with parsley.



Makes 4 Servings

Dietary Exchanges:
1 Vegetable
1/2 Carbohydrate

Nutrients Per Serving:
74.3 calories, 0.5 grams fat, 6% calories from fat
If 2% low-fat evaporated milk is used: 89 calories, 2 grams fat

*******************************************************************


Cream of Vegetable Soup



Source: Recipe Source

1 1/2 c fine chop cooked vegetables
2 tbsp melted margarine
3 1/2 c fat-free chicken broth
salt to taste
1/4 c all-purpose flour
sprinkle of pepper, optional

Use one or a combination of: asparagus, broccoli, carrots, cauliflower, celery, mushrooms, onions, and/or string beans. Cook vegetables, drain well and chop into small pieces. Use within 30 minutes or refrigerate them. Place broth in a saucepan and bring to a simmer over moderate heat. Place flour, dry milk and melted margarine in a small bowl and mix well to form coarse crumbs. Stir the flour mixture into the simmering broth using a wire whip OR add the flour mixture to cold broth, cook and stir over moderate heat to form a sauce. Cook and stir over moderate heat until mixture is smooth and the starchy taste is gone. Add the vegetables to the sauce and reheat to serving temperature. Taste for seasoning and add salt and pepper. (Nutritive values are based on the use of commercial broth with no added salt.) Serve hot. Makes 4 cups.


Low-sodium diets: Use fresh or frozen vegetables cooked without salt,low-sodium broth and salt-free margarine. Do not add salt.
Low-cholesterol diets: May be used as written.

Makes 4 Servings

Dietary Exchanges:
1 Skim Milk
1 Fat

Nutrients Per Servings:
121 Calories
12 grams Carbohydrate
5 grams Protein
6 grams Fat
1099 mg Sodium

*******************************************************************


Tex-Mex Corn Soup



Source: Recipe Source

1 tbsp margarine, liquid
1/2 c onion, chopped
10 oz whole kernel corn, including liquid
1 c sweet red pepper
1 tsp red pepper flakes
1/4 tsp salt
4 c chicken broth
1/4 tsp ground white pepper, fresh
17 oz creamed corn

Melt margarine in a large saucepan. Sautee onion, sweet pepper and red pepper flakes until tender. Stir occasionally, about 2 minutes. Stir in chicken broth and both cans of corn. Continue cooking until very hot. Add salt and pepper and serve immediately.


Low-Sodium Diets: Omit salt and substitute unsalted broth and canned vegetables.

Makes 8 Servings

Dietary Exchanges:
2 Starch
1 Fat

Nutrients Per Serving:
Calories 205
Carbohydrate 31g
Protein 6g
Fat 8g

**********************************************************

Turkey Noodle Soup

Source: Recipe Source

STOCK:
1 all bones from roast turkey
1 stalk celery, chopped
7 c water
1 onion, quartered
1 bay leaf

SOUP:
1/4 c broken noodles, 1/2" pieces
1 tsp dried basil
1 celery, stalk & leaves, chopped
1 tsp dried thyme
1 carrot, chopped
3 green onions, sliced
1/3 c zucchini, grated
1 dash hot pepper sauce
Salt to taste
fresh ground pepper

STOCK: In stockpot or large saucepan, combine bones, water, bay leaf, celery and onion. (Skin and drippings may be included, if desired.) Simmer, covered about 4 hours. Strain, reserving stock. Let bones cool, pick out any meat and add to the stock.

SOUP: In stockpot or saucepan, bring stock to boil. Add noodles and simmer for 5 minutes. Add celery, carrot, green onions, zucchini, basil and thyme. Simmer for 10 minutes. Stir in hot pepper sauce, season with salt and pepper to taste.

Note: Remove bones from turkey or chicken before serving and refrigerate or freeze until you have time to prepare the soup.

VARIATIONS: Substitute rice for noodles. Use 6 cups chicken stock if you start without bones. For main course, add 19 oz can chickpeas or kidney beans, drained. Other additions: green peas, chopped spinach, asparagus, broccoli, potato, squash or turnip.

Makes 6 Servings

Dietary Exchanges:
1 1/2 Protein
1/2 Fruit & Vegetable

Nutrients Per Serving:
91 Calories
5 grams Carbohydrate
11 grams Protein
3 grams Fat
137 mg Sodium
32 mg Cholesterol
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dark angel
mesaj Sep 6 2005, 09:11 AM


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Diabetic Recipes - Desserts

Source: Diabetic Cooking, Publications International, Ltd.

Yogurt Fluff

Ingredients:

3/4 c boiling water
1 pkg (4-serving size) JELL-O&reg; Brand Sugar Free Low Calorie Gelatin Dessert or
JELL-O&reg; Brand Gelatin Dessert, any flavor
1/2 c cold water or fruit juice
ice cubes
1 container (8 oz) BREYERS&reg; Vanilla Lowfat yogurt
1/2 tsp vanilla (optional)
5 tbsp thawed COOL WHIP FREE&reg; or COOL WHIP LITE&reg; Whipped Topping

Directions:

Stir boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Mix cold water and ice cubes to make 1 cup. Add to gelatin, stirring until slightly thickened. Remove any remaining ice. Stir in yogurt and vanilla. Pour evenly into 5 dessert dishes. Refrigerate 1 1/2 hours or until firm. Top each with 1 tablespoon whipped topping.

Makes 5 Servings.

Dietary Exchanges: 1 Starch

Nutrients Per Serving:
61 Calories
13% Calories from Fat
1 g Total Fat
<1g Saturated Fat
9 g Carbohydrate
3 g Protein
0 g Dietary Fiber
3 mg Cholesterol
92 mg Sodium

*************************************

Creamy Tapioca Pudding

Ingredients:

2 c skim milk
3 tbsp quick-cooking tapioca
1 egg
1/8 tsp salt
3 1/2 tsp EQUAL&reg; FOR RECIPES or 12 packets EQUAL&reg; sweetener or 1/2 c EQUAL&reg; SPOONFULTM
1 to 2 tsp vanilla
ground cinnamon and nutmeg

Directions:

Combine milk, tapioca, egg and salt in medium saucepan. Let stand 5 minutes. Cook over medium-high heat, stirring constantly, until boiling. Remove from heat; stir in Equal and vanilla. Spoon mixture evenly into serving dishes; sprinkle lightly with cinnamon and nutmeg. Serve warm or refrigerate and serve chilled. Garnish as desired.

Makes 4 Servings.

Dietary Exchanges: 1/2 Starch, 1/2 Milk, 1/2 Fat

Nutrients Per Serving:
105 Calories
13% Calories form Fat
1 g Total Fat
1 g Saturated Fat
16 g Carbohydrate
6 g Protein
0 g Dietary Fiber
56 mg Cholesterol
152 mg Sodium

*************************************

Lighter Than Air Chocolate Delight

Ingredients:

2 envelopes unflavored gelatin
1/2 c cold water
1 c boiling water
1 1/3 c nonfat dry milk powder
1/3 c HERSHEY'S Cocoa or HERSHEY'S Dutch Processed Cocoa
1 tbsp vanilla extract
dash salt
granulated sugar substitute to equal 14 tsp sugar
8 large ice cubes

Directions:

Sprinkle gelatin over cold water in blender container; let stand 4 minutes to soften. Gently stir with rubber spatula, scraping gelatin particles off sides; add boiling water to gelatin mixture. Cover; blend until gelatin dissolves. Add milk powder, cocoa, vanilla and salt; blend on medium speed until well mixed. Add sugar substitute and ice cubes; blend on high speed until ice is crushed and mixture is smooth and fluffy. Immediately pour into 4-cup mold. Cover; refrigerate until firm. Unmold onto serving plate.

Makes 8 Servings.

Dietary Exchanges: 1 Starch

Nutrients Per Serving:
72 Calories
5% Calories from Fat
<1g Total Fat
<1g Saturated Fat
10 g Carbohydrate
6 g Protein
1 g Dietary Fiber
2 mg Cholesterol
67 mg Sodium

*************************************

Strawberry Lime Dessert

Ingredients:

2 c boiling water
1 pkg (4-serving size) JELL-O&reg; Brand Lime Flavor Sugar Free Low Calorie Gelatin Dessert
1/2 c cold water
1 container (8 oz) BREYERS&reg; Vanilla Lowfat Yogurt
1 pkg (4-serving size) JELL-O&reg; Brand Strawberry Flavor Sugar Free Low Calorie Gelatin Dessert
1 pkg (10 oz) frozen strawberries in lite syrup, unthawed

Directions:

Stir 1 cup of the boiling water into lime gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in cold water. Refrigerate about 45 minutes or until slightly thickened (consistency of unbeaten egg whites). Stir in yogurt with wire whisk until smooth. Pour into 2-quart serving bowl. Refrigerate about 15 minutes or until set but not firm (gelatin should stick to finger when touched and should mound). Stir remaining 1 cup boiling water into strawberry gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in frozen berries until berries are separated and gelatin in thickened (spoon drawn through leaves definite impression). Spoon over lime gelatin mixture. Refrigerate 2 hours or until firm. Garnish as desired.

Makes 10 Servings.

Dietary Exchanges: 1/2 Milk

Nutrients Per Serving:
37 Calories
12% Calories from Fat
<1 g Total Fat
<1 g Saturated Fat
6 g Carbohydrate
2 g Protein
<1 g Dietary Fiber
1 mg Cholesterol
60 mg Sodium
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dark angel
mesaj Sep 6 2005, 09:12 AM


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Diabetic Recipes - Easy Recipes from Leftovers

Source: Diabetic Cooking, Easy Recipes from Leftovers, March/April 2005 Issue

Cook Once, Eat Twice

Leftovers are a fact of life. Sometimes they can be wonderful, and sometimes they're the last thing you want to face again. However, there is another way to look at leftovers-a way that can save you time, effort, and money.

Instead of having unplanned leftovers, why not have "planned-overs" on hand? Planned-overs are a key extra ingredient such as beef, chicken, fish, pork or turkey, that you prepare in extra quantities to use in a future meal. With planned-overs, you cook it once but eat it twice. What could be easier than that?

Fish Taco Salad

Ingredients:

2 c shredded romaine hearts or ready-to-use romaine hearts
1 medium cucumber (about 8 inches), seeded and chopped
2/3 c cherry or grape tomatoes, halved and seeded
1/2 c chopped celery
3/4 c (about 6 ounces) cooked cod or other firm, white fish, flaked
juice of 1/2 lime
1 tbsp olive oil
1/4 tsp freshly ground black pepper
4 tbsp nonfat sour cream
4 tbsp reduced-sodium salsa
1 tsp sugar or sugar substitute
11 to 15 baked corn tortilla chips (about 1 ounce)

Directions:

Layer romaine, cucumber, tomatoes, celery and fish in a large salad bowl. Whisk together lime juice, olive oil and black pepper in a small bowl. Pour dressing over salad and toss lightly. Divide salad evenly between 2 serving plates. Whisk together sour cream, salsa, and sugar substitute in small mixing bowl. Pour evenly down center of each salad. Crumble tortilla chips along each side of the sour cream dressing.

Makes 2 Servings.

Dietary Exchanges:
2 Starch, 3 Meat

Nutrients Per Serving:
286 Calories
27% Calories from Fat
9 g Total Fat
1 g Saturated Fat
28 g Carbohydrate
25 g Protein
52 mg Cholesterol
305 mg Sodium
4 g Fiber

*****************************************

Veggie Beef Hash

Ingredients:

nonstick cooking spray
4 oz cooked roast beef, trimmed of all fat, finely chopped
1 1/2 c ready-to-use frozen seasoning blend*
1 c ready-to-use shredded potatoes
1/2 c ready-to-use shredded carrots
1 egg white or 2 tbsp liquid egg white
1/2 sp dried rosemary, crushed
1/2 tsp black pepper
1/2 c reduced-sodium salsa, optional

*Seasoning blend is a combination of finely chopped onion, celery, green and red bell peppers, and parsley flakes that can be found in the supermarket frozen-foods aisle. Frozen or fresh sliced bell peppers can be substituted.

Directions:

Lightly spray nonstick skillet with cooking spray; set aside. Mix together beef, seasoning blend, potatoes, carrots, rosemary, black pepper and egg white. Scoop beef mixture to skillet over medium-high heat, pressing down firmly to form a large cake. Cook 4 minutes or until browned, pressing down on the cake with a spatula several times. Flip the cake. Cook 4 minutes or until lightly browned and heated through. Garnish with salsa if desired.

Makes 2 Servings.

Dietary Exchanges:
2 Starch, 2 Meat, 1 Fat

Nutrients Per Serving:
297 Calories
27% Calories from Fat
9 g Total Fat
2 g Saturated Fat
33 g Carbohydrate
22 g Protein
29 mg Cholesterol
378 mg Sodium
5 g Fiber

*****************************************

Pork Salad Toss with Balsamic Glaze

Ingredients:

1/2 c balsamic vinegar
4 oz (about 1/2 c) cooked pork tenderloin, thinly sliced
1 red bell pepper, cored and thinly sliced
2 c cauliflower florets
1 c snow peas
1 c low-sodium vegetable broth
4 c ready-to-use mixed salad greens
2 tbsp honey-roasted sunflower seeds
freshly ground black pepper

Directions:

Boil vinegar in a small saucepan over medium-high heat about 8 minutes or until liquid is reduced by two thirds and becomes syrupy. Watch carefully, as the reduction will occur very quickly towards the end of the cooking time. If overcooked, the reduction could scorch. Set aside. Add pork, red pepper, cauliflower, snow peas and broth to a medium skillet. Cook over medium-high heat, covered, stirring every 5 minutes, for 15 minutes or until vegetables are tender. Serve mixture warm over salad greens. Drizzle with balsamic glaze and sprinkle each with sunflower seeds. Season with freshly ground black pepper if desired.

Makes 2 Servings.

Dietary Exchanges:
2 Starch, 2 Meat

Nutrients Per Serving:
242 Calories
26% Calories from Fat
7 g Total Fat
1 g Saturated Fat
26 g Carbohydrate
22 g Protein
45 mg Cholesterol
304 mg Sodium
7 g Fiber
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dark angel
mesaj Sep 6 2005, 09:13 AM


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Diabetic Recipes - Healthy Slow Cooker Meals

Source: Diabetic Cooking Magazine, January/February 2005

Slow, Savory and Healthful

Save time, energy and reduce fat with your trusty slow cooker.

It's a fact: Slow cookers can be used for preparing healthful, low-fat dishes.

Traditional slow cooker recipes often call for browning cuts of meat in oil or fat, then transferring the meat into the slow cooker. Even when trimmed of visible fat, these traditional meat cuts may still be relatively high in fat. This hidden fat floats to the surface of the slow-cooker liner as the dish cooks. Conscientious cooks cool the dish and skim the fat before reheating and eating.

Now there is a way to cut the fat and keep the flavor, without cooling and skimming the dish. With three simple steps, you can easily prepare flavorful, healthful dishes in your slow cooker.

First, cook your grains, beans, and vegetables in the slow cooker. Second, about 15 minutes before serving, cook very lean meat such as boneless, skinless chicken breast or turkey or beef in a nonstick skillet on the stovetop. Third, add the cooked meat to the grains, beans and vegetables in the slow cooker. Then heat and serve.

By using this simple three-step technique you'll be able to use leaner cuts of meats but still retain flavor, tenderness, and moistness.

Sweet Potato Stew

Ingredients:

1 c chopped yellow onion
1 c chopped celery
1 c peeled, grated sweet potato
1 c vegetable low-sodium broth or water
2 slices bacon, cooked and crumbled
1 c fat-free half-and-half
ground black pepper
1/4 c minced parsley

Directions:

Place onion, celery, sweet potato, broth, and bacon in slow cooker on LOW setting. Cover and cook 6 hours. Turn slow cooker to HIGH. Add half-and-half, using just enough to bring the stew to desired consistency. Add more water, if needed. Cook about 30 minutes or until hot. Season to taste with pepper. Stir in fresh parsley and serve.

Makes 4 (1 1/2 cup) Servings.

Dietary Exchanges:
1 Starch, 1/2 Fat

Nutrients Per Serving:
112 Calories
2 g Total Fat
13% Calories from Fat
<1 g Saturated Fat
5 g Protein
18 g Carbohydrates
280 mg Sodium
13 mg Cholesterol
2 g Fiber

***********************************************

Creamy Cauliflower Bisque

Ingredients:

1 lb frozen cauliflower florets
1 lb baking potatoes, peeled and cut in 1-inch cubes
1 c chopped yellow onion
2 cans (14 oz each) reduced-less sodium, fat-free chicken broth
1/4 tsp garlic powder
1/2 tsp dried thyme leaves
1/8 tsp cayenne
1 c fat-free evaporated milk
2 tbsp diet margarine
1/2 tsp salt
1/4 tsp coarsely ground black pepper
4 oz (1 cup) shredded reduced-fat sharp cheddar cheese
1/4 c finely chopped fresh parsley leaves
1/4 c finely chopped green onion (green and white parts)

Directions:

In 3 1/2 to 4 quart slow cooker, combine cauliflower, potatoes, onion, broth, garlic powder, thyme and cayenne. Cover and cook on HIGH setting 4 hours or on LOW setting 8 hours. Working in batches, place soup in blender and process until smooth, holding lid down firmly. Return to slow cooker. Add milk, margarine, salt and black pepper. Stir until blended. Top each serving with equal amounts of cheese. Sprinkle with parsley and green onions.

Makes 9 (3/4 cup soup plus 2 tbsp cheese) Servings.

Dietary Exchanges:
1 Starch, 1 Meat, 1/2 Fat

Nutrients Per Serving:
158 Calories
5 g Total Fat
27% Calories from Fat
2 g Saturated Fat
10 g Protein
19 g Carbohydrates
410 mg Sodium
19 mg Cholesterol
3 g Fiber


***********************************************

Creole Vegetables and Chicken

Ingredients:

nonstick cooking spray
1 can (14 1/2 oz) no-salt-added diced tomatoes
8 oz frozen cut okra
2 c chopped green bell pepper
1 c chopped yellow onion
3/4 c sliced celery
1 c low-sodium, fat-free chicken broth
2 tsp Worcestershire sauce
1 tsp dried thyme leaves
1 bay leaf
1 lb chicken tenders, cut into bite size pieces
3/4 tsp Creole seasoning
1 1/2 tsp spoonable sugar substitute
1/4 c chopped parsley
1 tbsp extra-virgin olive oil
hot pepper sauce to taste, optional

Directions:

Coat 3 1/2 to 4 quart slow cooker with cooking spray. Add tomatoes, okra, bell pepper, onion, celery, broth, Worcestershire sauce, thyme, and bay leaf. Cover and cook on HIGH 4 1/2 hours or on LOW 9 hours. Place 10-inch nonstick skillet over medium high heat until hot. Coat skillet with cooking spray. Add chicken and cook 6 minutes or until beginning to lightly brown, stirring frequently. Add to slow cooker with remaining ingredients, except parsley and cook on HIGH 15 minutes to blend flavors. Stir in parsley.

Makes 8 (3/4 cup) Servings.

Dietary Exchanges:
2 Vegetable, 1 Meat

Nutrients Per Serving:
95 Calories
3 g Total Fat
23% Calories from Fat
<1g Saturated Fat
10 g Protein
9 g Carbohydrates
21 Mg Cholesterol
87 mg Sodium
3 g Fiber
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dark angel
mesaj Sep 6 2005, 09:14 AM


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Diabetic Recipes - Breakfast/Lunch/Dinner

Blueberry Pancakes
Serves: 10 large pancakes

1 cup plain nonfat yogurt
1 carton egg substitute
&frac12; tsp. vanilla
1 cup whole wheat flour
1 tbsp. sugar
1 tsp. baking powder
&frac12; tsp. baking soda
1 cup frozen blueberries, thawed, washed and drained

In a large bowl, combine yogurt, egg substitute and vanilla. In a separate bowl, combine remaining dry ingredients. Mix dry and liquid ingredients. Fold in blueberries.
Pour &frac14; cup of batter onto a nonstick skillet lightly coated with cooking spray. When bubbles start to appear, flip the pancake and cook until golden brown.

Nutrition per Serving
Calories 78
Carbohydrates 14 g
Protein 5 g
Cholesterol 0 mg
Dietary Fiber 29 mg
Sodium 131 mg

Exchanges &frac12; starch; &frac12; fruit


Old-Fashioned Potato Salad
Makes 8 one cup servings.

2-1/4 pounds red boiling potatoes, cooked, cooled, skinned
3/4 cup celery, small dice
1 cup Vidalia or other sweet onion, finely diced
1 cup Best Foods/Hellman's Light Mayonnaise
4 large eggs, hard boiled
1 large clove garlic, halved
2 to 3 Tbsp red wine vinegar
1-1/2 tsp salt, or to taste
1-1/2 tsp freshly ground black pepper, or to taste

Put whole potatoes in a 5-quart pot; cover with water to about 2-inches above potatoes, lightly sprinkle with salt and bring to a boil. When potatoes come to a full boil, reduce heat to medium, cover and adjust lid to let steam escape. Cook about 20 to 25 minutes; test for tenderness with a meat fork. DO NOT OVERCOOK. When potatoes are done, drain and set aside until cool enough to peel.

Cut a large garlic clove in half and rub the sides and bottom of the serving bowl with each half of the garlic clove. After rubbing the bowl, mince the garlic clove halves and set aside.

Prepare remaining ingredients, beginning by cutting the potatoes into the serving bowl, including the minced garlic. Add fat-reduced mayonnaise and about 2 Tbsp of the red wine vinegar. Mix all ingredients thoroughly, adding more vinegar a few drops at a time, if needed, until desired consistency and taste is reached. Salt and pepper to taste. Chill at least 2 to 3 hours before serving.

Nutritional Information (per 1 cup serving): 192 Cal; 8 g Total Fat (2 g Sat Fat); 23 g Carb; 111 mg Cholesterol; 596 mg Sodium; 7 g Protein; 3 g Fiber.

Dietary Exchanges: 1-1/2 Starch; 1 Fat.


Stuffed Portabella Mushrooms

Prep Time: 10 minutes
Cook Time: 25 Minutes
Recipe Yield: 4 Servings

Ingredients:
4 Large portabella mushrooms
1 teaspoon olive oil
1/2 cup chopped onion
1/2 cup chopped red and green bell pepper
2 cloves chopped garlic
1 cup 2% cottage cheese
2 teaspoons Worcestershire sauce
1/4 cup whole wheat bread crumbs
Non-stick cooking spray
1/2 teaspoon paprika
2 Tablespoons parmesan cheese

Directions:
Preheat oven to 350 degrees. Clean mushrooms and remove the stems.
Heat olive oil in a non-stick skillet over medium-heat and add onion, bell pepper and garlic and sautÚ for 5 minutes until veggies are tender. Remove from heat and stir in cottage cheese and Worcestershire sauce and breadcrumbs. Divide mixture evenly among mushroom caps. Coat a glass baking dish with cooking spray and place filled mushroom caps in dish. Sprinkle with paprika. Bake uncovered for 20 minutes. Sprinkle with parmesan cheese before eating.

This can be made ahead and eaten as a snack, or used as a meal and eat more than one with a salad or grilled chicken or steak.

Nutritional Information: 1 Serving
101 Calories
10g Protein
7g Carbohydrates
3g Fat


SOUTH OF THE BORDER PIZZA
Serves: 2 (1/2 muffin per serving)


INGREDIENTS
1/3 cup frozen mixed pepper and onion stir-fry
Scant 1/4 cup mild or medium salsa
1/4 cup shredded reduced-fat Cheddar cheese
1 whole-wheat English muffin

DIRECTIONS
In a medium non-stick skillet coated with non-stick spray coating, cook the onion and pepper mixture over medium heat, stirring frequently, until the onion is tender, about 4 to 6 minutes.

Meanwhile, divide the salsa evenly between the English muffin halves, and spread it evenly over each half. Sprinkle the cheese evenly over the two halves. Toast the muffin halves in a toaster oven until the cheese melts.

When the onion and pepper mixture is done, top the pizza halves with the pepper mixture, dividing it evenly.

Nutritional Information Per Serving (1 muffin half):
Calories: 165, Fat: 7 g, Cholesterol: 20 mg, Sodium: 426 mg,
Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 12g

Diabetic Exchanges: 1 Starch; 1 Medium Fat Meat


Salsa Chicken

8 cups finely shredded iceberg lettuce
3 tablespoons chili powder
1 teaspoon ground cumin
1 pound boneless, skinless chicken breast, cut into 1" pieces
2 large egg whites
2 tablespoons extra-virgin olive oil
8 ounces chunky tomato salsa
1/2 cup fat-free sour cream
Cilantro sprigs (optional)

Divide the lettuce among 4 individual plates, cover and set aside. In a large bowl, combine the chili powder and cumin. Add the chicken, turning to coat. Lift the chicken from the bowl, shaking off the excess coating. Dip the chicken into the egg whites, then coat again with the remaining dry mixture.

Heat the oil in a wide nonstick frying pan or wok over medium heat. When the oil is hot, add the chicken and stir-fry gently until no longer pink in the center. Cut to test (5-7 minutes). Remove the chicken from the pan and keep warm. Pour the salsa into the pan; reduce the heat to medium and cook, stirring, until the salsa is heated through and slightly thickened.

Arrange the chicken over the lettuce; top with the salsa and sour cream. Garnish with cilantro sprigs, if using.

Serves 4
Per serving: 266 calories, 32 g protein,
12 g carbohydrates, 10 g fat, 2 g saturated fat, 457 mg sodium, 66 mg cholesterol, 5 g fiber
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dark angel
mesaj Sep 6 2005, 09:16 AM


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What Seasonings Can Replace Salt?

Herbs and spices are the answer to improving the natural flavors in food without using salt. Below are some mixtures to use for meats, poultry, fish, vegetables, soups, and salads.

Spicy Blend
2 tablespoons dried savory, crumbled
1/4 teaspoon freshly ground white pepper
1 tablespoon dry mustard
1/4 teaspoon ground cumin
2 1/2 teaspoons onion powder
1/2 teaspoon garlic powder
1/4 teaspoon curry powder

Saltless Surprise
2 teaspoons garlic powder
1 teaspoon basil
1 teaspoon oregano
1 teaspoon powdered lemon rind or dehydrated lemon juice

Herb Seasoning
2 tablespoons dried dill weed or basil leaves, crumbled
1 teaspoon celery seed
2 tablespoons onion powder
1/4 teaspoon dried oregano leaves, crumbled
A pinch of freshly ground pepper

Spicy Seasoning
1 teaspoon cloves
1 teaspoon pepper
2 teaspoons paprika
1 teaspoon coriander seed (crushed)
1 tablespoon rosemary
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dark angel
mesaj Sep 6 2005, 09:19 AM


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Sper ca ti-am fost de folos pupacel! ce mai gasesc postez!
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dark angel
mesaj Sep 6 2005, 09:22 AM


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Fast and Simple Diabetic Menus

Source: Fast and Simple Diabetes Menus
Author: Betty Wedman-St. Louis, Ph.D., R.D., C.N.S.

Keeping a diet that meets the strict nutritional requirements of diabetes can be difficult and time-consuming, but it is a critical part of maintaining a healthy lifestyle. You need meals that you can prepare quickly with little fuss and even less guesswork. A 7 day meal plan with recipes is provided for you.

Beverage List

Water
Club Soda
Diet Soda
Coffee
Drink Mix Sugar-free
Tea
Tonic Water Sugar-free
Boullion Low-sodium

Day 1

Breakfast

Poached egg on toast
Strawberries
Beverage (See Beverage List)

Lunch

Black Bean Soup (See Recipes Day 1)
Tomato and Cucumber Salad
Pineapple Bread (See Recipes Day 1)
Beverage

Dinner

Grilled Pork Skewers (See Recipes Day 1)
Buttered Noodles
Garlic Sauteed Spinach and Onions (See Recipes Day 1)
Bananas Flambe with Frozen Yogurt (see Recipes Day 1)
Beverage

Recipes Day 1

Black Bean Soup

Ingredients:

1 15-ounce can black beans, undrained
1 medium onion, chopped
1 clove garlic, minced
1/2 tsp ground cumin
2 fresh tomatoes, seeded and chopped
2 tbsp chopped fresh cilantro
salt and pepper to taste

Directions:

Combine beans, onion, garlic, cumin, and tomatoes in large saucepan. Cook 15 to 20 minutes over medium heat until onion is tender. Stir occasionally, and add water as needed to prevent sticking. Remove from heat. Cool. Puree half of soup in blender or food processor until smooth, and return it to saucepan. If soup is too thick, add water to desired consistency. Reheat soup. Sprinkle with cilantro, salt, and pepper just before serving.

Makes 4 Servings.

Dietary Exchanges: 1 Starch

Nutrients Per Serving:
92 Calories
4 g Protein
11 g Carbohydrates
1 g Fat
67 mg Sodium (no salt added)
0 mg Cholesterol

Pineapple Bread

Ingredients:

1/3 c sugar
1/3 c vegetable oil
2 eggs
2 c all-purpose flour
1 tbsp baking powder
1 c crushed pineapple in juice, undrained

Directions:

Preheat oven to 350 degrees. Beat together sugar, vegetable oil, and eggs. Add flour, baking powder, and pineapple with juice. Mix well. Pour into oiled 9" x 5" loaf pan. Bake 50 to 55 minutes, or until toothpick inserted into center comes out clean. Cool in pan 5 minutes on wire rack. Remove from pan. Cool completely before slicing.

Makes 12 Servings.

Dietary Exchanges: 1 Starch, 1 Fruit, 1 Fat

Nutrients Per Serving:
98 Calories
2 g Protein
16 g Carbohydrate
4 g Fat
103 mg Sodium
0 mg Cholesterol

Grilled Pork Skewers

Ingredients:

1 pound thick-cut pork chops
10 to 12 fresh bay leaves or basil leaves
1 tbsp olive oil

Directions:

Heat grill with rack about 4 inches from heat. Cut pork into 1-inch cubes. Skewer meat alternately with bay leaves or basil leaves. Baste with olive oil, and grill 4 to 5 minutes on each side. Remove from heat and serve.

Makes 2 Servings.

Dietary Exchanges: 4 Lean Meats

Nutrients Per Serving:
227 Calories
29 g Protein
0 g Carbohydrates
16 g Fat
108 mg Sodium
114 mg Cholesterol

Garlic Sauteed Spinach and Onions

Ingredients:

1 tsp olive oil
1 tsp butter or margarine
3 c chopped fresh spinach leaves, stems removed
1 onion, chopped
1 clove garlic, minced

Directions:

Heat olive oil and butter in saucepan over medium heat. Add spinach, onion, and garlic. Saute until spinach is limp and tender. Serve hot.

Makes 2 Servings.

Dietary Exchanges: 1 Vegetable and 1 Fat

Nutrients Per Serving:
67 Calories
1 g Protein
6 g Carbohydrates
7 g Fat
31 mg Sodium
3 mg Cholesterol (with butter)

Bananas Flambe with Frozen Yogurt

Ingredients:

4 small, ripe bananas, peeled
1tbsp margarine or butter
1 tbsp brown sugar
1/2 tsp ground cinnamon
1/2 to 1 tsp pure rum extract
2 c low-fat frozen yogurt

Directions:

Cut bananas into slices. Melt margarine in skillet over medium heat. Add banana slices, sugar, and cinnamon. Saute until bananas are browned. 4 to 5 minutes. Remove from heat. Stir in rum extract. Divide warm bananas and sauce equally among 4 dessert dishes. Top each serving with 1/2 cup frozen yogurt.

Makes 4 Servings.

Dietary Exchanges: 1/2 Low-fat Milk, 2 Fruits, 1 Fat

Nutrients Per Serving:
194 Calories
3 g Protein
28 g Carbohydrates
6 g Fat
89 mg Sodium
15 mg Cholesterol

Day 2

Breakfast

Whole-Grain Ready-to-Eat Cereal
Almond Milk
Banana
Beverage

Lunch

Veggie Roll-Ups (See Recipes Day 2)
Apple
Beverage

Dinner

Savory Garlic Shrimp (See Recipes Day 2)
Lentil Salad (See Recipes Day 2)
Stir-Fried Collards (See Recipes Day 2)
Double Chocolate Cupcakes (See Recipes Day 2)
Beverage

Recipes Day 2

Veggie Roll-Ups

Ingredients:

2 large flour tortillas
1/2 c hummus or crumbled feta cheese
2 green onions, finely chopped
1/2 c shredded lettuce
1/2 large cucumber, seeded and chopped

Directions:

Spread tortillas with hummus, or sprinkle with cheese. Top with onions, lettuce, and cucumber. Roll up and serve.

Makes 2 Servings.

Dietary Exchanges: 2 Starches, 1 Medium-Fat Meat, 1 Vegetable

Nutrients Per Serving:
234 Calories
6 g Protein
31 g Carbohydrates
7 g Fat
159 mg Sodium
19 mg Cholesterol (with feta cheese)

Savory Garlic Shrimp

Ingredients:

1 tbsp lemon pepper oil
1 lb fresh shrimp, peeled, or frozen shrimp, thawed
2 tbsp chopped green onion
1 tbsp chopped fresh parsley

Directions:

Heat oil in skillet over medium heat. Add shrimp and onion. Saute, stirring constantly, until shrimp are pink and tender. Just before serving, top with parsley.

Makes 3 Servings.

Dietary Exchanges: 3 Lean Meats

Nutrients Per Serving:
157 Calories
19 g Protein
1 g Carbohydrates
6 g Fat
174 mg Sodium
156 mg Cholesterol

Lentil Salad

Ingredients:

1/2 c brown or green lentils
2 c water
1 bay leaf
1 tsp fresh thyme leaves or 1/4 tsp dried thyme
2 plum tomatoes, chopped
1/2 c chopped celery
1/2 c chopped green or yellow bell pepper
3 tbsp low-fat vinaigrette salad dressing
1/2 tsp dijon mustard

Directions:

Combine lentils in saucepan with water, bay leaf, and thyme. Cook over medium heat 12 to 15 minutes, or until tender. Stir occasionally. While lentils cook, combine tomatoes, celery, pepper, salad dressing, and mustard in mixing bowl. Drain lentils. Discard bay leaf. Add lentils to ingredients in bowl. Toss gently. Serve hot or cold.

Makes 2 Servings.

Dietary Exchanges: 1 Starch, 1 Vegetable, 1 Fat

Nutrients Per Serving:
190 Calories
14 g Protein
24 g Carbohydrates
8 g Fat
58 mg Sodium
0 mg Cholesterol

Stir-Fried Collards

Ingredients:

1 bunch (about 1 lb) fresh collard greens
1 tbsp vegetable oil
2 small cloves garlic, chopped fine
1 to 2 tsp oyster sauce
freshly ground pepper to taste

Directions:

Steam collard greens just till tender. Heat wok and add oil. Stir-fry garlic until lightly brown. Add greens and oyster sauce. Stir constantly to blend ingredients. Serve immediately with freshly ground pepper.

Makes 2 Servings.

Dietary Exchanges: 1 Vegetable, 1 Fat

Nutrients Per Serving:
51 Calories
1 g Protein
4 g Carbohydrates
7 g Fat
67 mg Sodium
0 mg Cholesterol

Double Chocolate Cupcakes

Ingredients:

1 box (18 1/4 ounces) devil's food cake mix
1 c water
3 eggs
1/3 c vegetable oil
1/2 c semisweet chocolate pieces
2 tbsp unsweetened cocoa powder
1/4 c no-calories sweetener, such as Splenda

Directions:

Preheat oven to 350 degrees. Line muffin pan with paper baking cups. Prepare cake mix according to package directions, using the water, eggs, and vegetable oil. When batter is smooth, stir in chocolate pieces. Pour into cupcake pan. Bake 12 to 15 minutes, or until toothpick inserted into center comes out clean. Cool. Mix together cocoa and sugar substitute. Sprinkle on cupcakes.

Makes 24 Cupcakes.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 2 Fats

Nutrients Per Serving:
281 Calories
3 g Protein
31 g Carbohydrates
13 g Fat
237 mg Sodium
32 mg Cholesterol

Day 3

Breakfast

Peach Smoothie (See Recipes Day 3)
Bran Muffin
Beverage

Lunch

Tuna Salad Submarine Sandwich
Potato Chips
Orange Wedges
Beverage

Dinner

Chicken in Fragrant Spices (See Recipes Day 3)
Warm Potato Salad (See Recipes Day 3)
Green Bean Salad with Tomatoes (See Recipes Day 3)
Cherry Cobbler (See Recipes Day 3)
Beverage

Recipes Day 3

Peach Smoothie

Ingredients:

1 fresh peach, peeled and pit removed, or 10 frozen peach slices (unpeeled nectarine maybe substituted.)
1/2 c low-fat milk
1 tbsp frozen orange juice concentrate
artificial sweetener (optional)
4 to 6 ice cubes

Directions:

Combine peach, milk, orange juice concentrate, and artificial sweetener (if desired) in blender or food processor. Cover and blend until smooth. Gradually add ice cubes and blend until smooth.

Makes 1 Serving.

Dietary Exchanges: 2 Fruits, 1/2 Milk

Nutrients Per Serving:
157 Calories
4 g Protein
27 g Carbohydrates
2 g Fat
61 mg Sodium
16 mg Cholesterol

Chicken in Fragrant Spices

Ingredients:

1 lb boneless, skinless chicken breasts
2 garlic cloves, sliced thin
1 tsp ground ginger
1 tsp ground cumin
1/4 tsp ground turmeric
1/4 c low-fat plain or vanilla yogurt

Directions:

Prepare grill or preheat oven to 350 degrees. Make three to four diagnal slashes in each chicken breast. Stuff slices of garlic into each slash. Combine ginger, cumin, and turmeric in small bowl. Rub mixture onto surface of each chicken breast. Grill or bake 4 to 5 minutes, turn each piece, and continue cooking 4 to 5 minutes, or until chicken is tender. Just before serving, top each chicken breast with 1 tablespoon yogurt.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meats

Nutrients Per Serving:
148 Calories
24 g Protein
1 g Carbohydrates
9 g Fat
62 mg Sodium
92 mg Cholesterol

Warm Potato Salad

Ingredients:

1 1/2 lb potatoes, chopped
2 tbsp olive oil
2 scallions, trimmed and thinly sliced
1/2 tsp salt
1/4 tsp paprika

Directions:

Bring a saucepan of water to a boil and add potatoes. Boil potatoes until fork-tender. Drain in colander. Let rest until cool enough to handle, about 15 to 20 minutes. Peel off skins, and slice 1/2 inch thick. Arrange potatoes on plate. Drizzle with olive oil; sprinkle with scallions, salt, and paprika. Serve immediately.

Makes 4 Servings.

Dietary Exchanges: 1 Starch, 1 Fat

Nutrients Per Serving:
148 Calories
2 g Protein
18 g Carbohydrates
8 g Fat
197 mg Sodium
0 mg Cholesterol

Green Bean Salad with Tomatoes

Ingredients:

1/2 lb green beans
1 medium tomato, cut into wedges
1/4 c low-fat vinaigrette salad dressing

Directions:

Steam green beans until tender. Cool. Place green beans and tomato wedges on salad plate. Pour salad dressing over vegetables.

Makes 3 Servings.

Dietary Exchanges: 1 Vegetable, 1 Fat

Nutrients Per Serving:
66 Calories
1 g Protein
4 g Carbohydrates
4 g Fat
52 mg Sodium
0 mg Cholesterol

Cherry Cobbler

Ingredients:

1/3 c sugar
2 tbsp margarine or butter, softened
1/2 c all-purpose flour
1/2 tsp baking powder
1/2 tsp baking powder
1/2 tsp ground cinnamon
1/4 c low-fat milk
2 1/2 cups fresh sweet cherries, pitted

Directions:

Preheat oven to 350 degrees. Beat sugar, margarine, flour, baking powder, cinnamon, and milk in mixing bowl. Place cherries in lightly oiled 9-inch square baking pan. Spread flour mixture over cherries. Bake 25 to 30 minutes, or until crust is brown. Serve warm.

Makes 4 Servings.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 1 Fat

Nutrients Per Serving:
218 Calories
3 g Protein
41 g Carbohydrates
8 g Fat
203 mg Sodium
15 mg Cholesterol

Day 4

Breakfast

Oatmeal
Low-fat Milk
Blueberries
Beverage

Lunch

Zippy Dip (See Recipes Day 4)
Crackers or muffin
Raw vegetables
Mushroom-Barley Stew (See Recipes Day 4)
Beverage

Dinner

Cajun Stir-Fry (See Recipes Day 4)
Rice
Root Beer Float Cake (See Recipes Day 4)
Beverage

Recipes Day 4

Zippy Dip

Ingredients:

8 ounces low-fat cream cheese
2 tbsp finely chopped green onion
1 to 2 tsp prepared mustard
1 tsp horseradish (optional)
1/2 tsp garlic powder
1 to 2 tsp low-fat milk, if needed

Directions:

In a blender, blend together thoroughly cream cheese, green onion, mustard, horseradish (if desired), and garlic powder. Add 1 to 2 tsp low-fat milk, if needed, to blend smooth. Serve with raw vegetables and/or crackers.

Makes about 1 cup (4 1/4-cup Servings).

Dietary Exchanges: 1 Fat

Nutrients Per Serving:
64 Calories
1 g Protein
1 g Carbohydrates
6 g Fat
74 mg Sodium
2 mg Cholesterol

Mushroom-Barley Stew

Ingredients:

1 lb fresh mushrooms
1/4 c olive oil or vegetable oil
1 medium onion, peeled and chopped
2 cloves garlic, peeled and chopped
2 stalks celery, diced
2 carrots, peeled and chopped
1 quart water
1 c barley
1/4 c chopped fresh parsley
salt and pepper to taste

Directions:

Wash and thinly slice mushrooms. Heat oil in large saucepan. Add mushrooms, onion, and garlic. Saute until soft. Add celery, carrots, water, and barley. Heat to boiling, stirring frequently. Lower heat, and simmer, covered, until barley is tender, about 30 to 40 minutes. Just before serving, sprinkle with parsley, and season with salt and pepper.

Makes 6 Servings.

Dietary Exchanges: 2 Starches, 1 Lean Meat, 1 Vegetable

Nutrients Per Serving:
241 Calories
14 g Protein
41 g Carbohydrates
4 g Fat
187 mg Sodium (with no salt added)
0 mg Cholesterol

Cajun Stir-Fry

Ingredients:

1 tbsp vegetable oil
1 lb shrimp, shelled and deveined
1 14-ounce bag frozen broccoli florets
1/2 c chopped onion
1 tbsp cajun seasoning

Directions:

Preheat wok. Add oil and shrimp. stir-fry until shrimp are pink. Stir in broccoli, onion, and cajun seasoning. Stir-fry 3 to 5 minutes until vegetables are tender. Serve over rice.

Makes 3 Servings.

Dietary Exchanges: 4 Very Lean Meats, 2 Vegetables, 1 Fat

Nutrients Per Serving:
219 Calories
27 g Protein
12 g Carbohydrates
7 g Fat
674 mg Sodium
137 mg Cholesterol

Root Beer Float Cake

Ingredients:

1 box (18 1/4 ounces) white cake mix
1 3/4 c sugar-free root beer
1/4 c vegetable oil
2 eggs
1 envelope dry whipped topping mix

Directions:

Preheat oven to 350 degrees. Grease and flour 13" x 9" baking pan. Beat together cake mix, 1 1/4 cups root beer, vegetable oil and eggs about 2 minutes, or until batter is smooth. Pour into baking pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool completely on wire rack. Prepare frosting by combining whipped topping mix and remaining 1/2 cup root beer in mixing bowl. Beat until stiff peaks form. Frost cake. Store in refrigerator.

Makes 12 Servings.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 2 Fats

Nutrients Per Serving:
251 Calories
3 g Protein
34 g Carbohydrates
11 g Fat
297 mg Sodium
59 mg cholesterol

Day 5

Breakfast

French Toast (See Recipes Day 5)
Low-sugar Syrup
Crisp bacon
Beverage

Lunch

Sweet Potatoes over Rice (See Recipes Day 5)
Tossed Vegetable salad
Low-fat salad dressing
Beverage

Dinner

Spice-Rubbed Pork Chops (See Recipes Day 5)
Apple-Mango Chutney (See Recipes Day 5)
Parsley boiled potatoes
Green Beans
Fruit Surprise Dessert (See Recipes Day 5)
Beverage

Recipes Day 5

French Toast

Ingredients:

1 egg
1/4 c low-fat milk
1/2 tsp sugar
1/4 tsp ground cinnamon
2 slices french bread, 1 inch thick
1 tsp margarine or butter

Directions:

Beat egg, milk, sugar, and cinnamon in bowl. Soak bread in mixture until saturated. Melt margarine in skillet. Cook bread slices over medium heat until golden brown on each side, about 10 minutes. Serve hot with fruit, low-sugar syrup, or powdered sugar.

Makes 1 Serving.

Dietary Exchanges: 1 Medium-Fat Meat, 2 Starch, 1 Fat

Nutrients Per Serving:
297 Calories
10 g Protein
35 g Carbohydrates
6 g Fat
172 mg Sodium
91 mg Cholesterol

Sweet Potatoes Over Rice

Ingredients:

1 lb sweet potatoes, peeled
1 tbsp vegetable oil
1 small onion, chopped
1 clove garlic, minced
1 c coconut milk
1/2 c frozen green peas, thawed
2 c hot cooked basmati rice (or other white rice)
2 tbsp chopped fresh cilantro

Directions:

Cut sweet potatoes into 1/2-inch chunks. Cover with water and heat to boiling. Cook over medium heat until tender. Heat oil in skillet. Add onion and garlic. Saute until tender. Add coconut milk, drained sweet potatoes, and peas. Simmer 10 to 15 minutes to blend flavors. Place hot rice on plates. Top with potato mixture. Sprinkle with cilantro before serving.

Makes 4 Servings.

Dietary Exchanges: 2 Starches, 2 Fats

Nutrients Per Serving:
271 Calories
4 g Protein
36 g Carbohydrates
13 g Fat
69 mg Sodium
0 mg Cholesterol

Spice-Rubbed Pork Chops

Ingredients:

1 tbsp hot Hungarian paprika
1/2 tsp ground ginger
1 tsp ground cinnamon
1/4 tsp ground cloves
4 4-ounce bone-in pork chops
1 tbsp vegetable oil

Directions:

Preheat oven to 400 degrees. In small bowl, combine paprika, ginger, cinnamon, and cloves. Rub one side of each chop with spice mixture. Place medium-size ovenproof skillet over high heat, and add oil. When oil smokes, place chops in skillet, rubbed side down, and sear meat 30 seconds. Turn chops over. Place pan in oven until interior temperature of meat reaches 160 degrees, about 10 minutes. Serve with Apple-Mango Chutney (see below).

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meats

Nutrients Per Serving:
174 Calories
26 g Protein
2 g Carbohydrates
5 g Fat
81 mg Sodium
98 mg Cholesterol

Apple-Mango Chutney

Ingredients:

1 tbsp vegetable oil
2 tbsp finely chopped onion
1 tbsp grated fresh gingerroot
1 apple, peeled, cored, and diced
1 ripe mango, peeled, pitted and diced
1/4 c apple juice
1 tbsp finely chopped fresh cilantro

Directions:

Place oil in saucepan over high heat. Add onion and ginger. Saute until softened, 2 to 3 minutes. Stir in apple, mango and apple juice. Saute 3 minutes till fruit is soft. Pour into bowl. Cool. Fold in cilantro. Serve with Spice-Rubbed Pork Chops (see above).

Makes about 4 Servings (1/2 c, as relish with meat dishes).

Dietary Exchanges: 1 Fruit

Nutrients Per Serving:
93 Calories
1 g Protein
21 g Carbohydrates
2 g Fat
141 mg Sodium
0 mg Cholesterol

Fruit Surprise Dessert

Ingredients:

1 c fresh seedless grapes, halved
1 c fresh blueberries
1 c fresh strawberries, halved
1 c chopped fresh peaches
1/2 c brown sugar
2 c low-fat vanilla yogurt

Directions:

In shallow 9" x 12" glass dish, combine grapes, blueberries, strawberries, and peaches. Mix gently. Sprinkle brown sugar over fruit. Top with yogurt. Cover and refrigerate 2 to 3 hours or overnight. To serve, gently stir fruit and spoon into sherbet glasses.

Makes 4 Servings.

Dietary Exchanges: 2 Fruits, 1/2 Milk

Nutrients Per Serving:
176 Calories
5 g Protein
27 g Carbohydrates
4 g Fat
147 mg Sodium
22 mg Cholesterol

Day 6

Breakfast

Applesauce-Bran Cereal Muffins (See Recipes Day 6)
String mozzarella cheese
Orange juice
Beverage

Lunch

Hamburger on bun
Lettuce and tomato
Munch Mix (See Recipes Day 6)
Beverage

Dinner

Polynesian Turkey Kabobs (See Recipes Day 6)
Buttered noodles
Steamed broccoli
Berries Macedonia (Fruit Compote) (See Recipes Day 6)
Beverage

Recipes Day 6

Applesauce-Bran Cereal Muffins

Ingredients:

3/4 c all-purpose flour
2 tsp baking powder
1 c raisin bran cereal
1/2 c low-fat milk
1/4 c unsweetened applesauce
1 egg
2 tbsp vegetable oil

Directions:

Preheat oven to 400 degrees. Line muffin pan with paper muffin cups. Combine flour, baking powder, and cereal in mixing bowl. Add milk, and let stand 3 minutes. Stir in applesauce, egg, and vegetable oil. Batter will be lumpy. Spoon batter into lined muffin pan, filling each cup two-thirds full. Bake 15 to 20 minutes, or until golden brown.

Makes 6 Muffins.

Dietary Exchanges: 1 Starch, 1 Fat

Nutrients Per Serving:
132 Calories
2 g Protein
18 g Carbohydrates
8 g Fat
149 mg Sodium
22 mg Cholesterol

Munch Mix

Ingredients:

2 c spoon-size shredded wheat cereal
1/2 c small unsalted pretzels
1 c air-popped popcorn
2 tbsp nut or herb oil (such as walnut, thyme, or rosemary)
2 tsp worcestershire sauce

Directions:

Preheat oven to 350 degrees. Mix cereal, pretzels, and popcorn in 13" x 9" baking pan. Drizzle with oil and worcestershire sauce. Toss to coat. Bake 15 minutes or until crisp. Cool. Store in covered container.

Makes 6 Servings.

Dietary Exchanges: 1 Starch, 1 Fat

Nutrients Per Serving:
105 Calories
2 G Protein
18 g Carbohydrates
6 g Fat
154 mg Sodium
0 mg Cholesterol

Polynesian Turkey Kabobs

Ingredients:

1 lb boneless uncooked turkey breast
1 20-ounce can juice-packed pineapple chunks, drained
1 large red bell pepper, cut into chunks
1 large green bell pepper, cut into chunks
2 tbsp low-sugar orange marmalade
1/2 tsp ground ginger

Directions:

Cut turkey into bite-size chunks. Thread turkey chunks onto skewers alternately with pineapple and peppers. Melt marmalade. Stir in ginger. Brush about half of marinade over kabobs. Broil 4 inches from heat, 12 to 15 minutes. Turn and baste with marinade. Broil 5 to 10 minutes longer, until turkey is tender.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meats, 1 Fruit

Nutrients Per Serving:
205 Calories
24 g Protein
12 g Carbohydrates
10 g Fat
41 mg Sodium
94 mg Cholesterol

Berries Macedonia (Fruit Compote)

Ingredients:

1/2 c blueberries
1/2 c blackberries
1/2 c raspberries
12 fresh or frozen sweet cherries
2 rip nectarines, cut into bite-size pieces
1 c white wine or apple juice
1 tbsp sambuca (anise liqueur) or 2 tsp pure brandy extract

Directions:

Combine all ingredients in mixing bowl. Toss gently. Cover and refrigerate 2 to 4 hours. Serve in wineglasses or compote dishes.

Makes 4 Servings.

Dietary Exchanges: 2 Fruits

Nutrients Per Serving:
143 Calories
1 g Protein
24 g Carbohydrates
0 g Fat
18 mg Sodium
0 mg Cholesterol

Day 7

Breakfast

Chocolate-Banana Yogurt Shake (See Recipe Day 7)
Granola Bar
Beverage

Lunch

Tuna Salad on whole wheat toast
Pear
Beverage

Dinner

Sweet-and-Sour Chicken (See Recipe Day 7)
Rice
Peas and carrots
Mocha Snack Cake (See Recipes Day 7)
Beverage

Recipes Day 7

Chocolate-Banana Yogurt Shake

Ingredients:

1/2 c low-fat vanilla yogurt
1/2 c skim milk
1/2 small banana, cut into chunks
1 tsp sugar-free instant chocolate pudding mix

Directions:

Combine all ingredients in blender or food processor. Cover and blend until smooth.

Makes 1 Serving.

Dietary Exchanges: 1 Milk, 1 Fruit

Nutrients Per Serving:
171 Calories
10 g Protein
24 g Carbohydrates
4 g Fat
203 mg Sodium
16 mg Cholesterol

Sweet-and-Sour Chicken

Ingredients:

1 lb boneless, skinless chicken breasts
1 20-ounce can juice-packed pineapple chunks
1/4 c sugar
2 tbsp cornstarch
1/2 c vinegar
1 green bell pepper, sliced
1 medium onion, sliced thin

Directions:

Cut chicken into 1/2-inch cubes. Combine pineapple chunks with their juice, sugar, cornstarch, and vinegar in large skillet. Add chicken. Cook over medium heat 5 to 7 minutes, stirring frequently as sauce thickens. Add green pepper and onion. Cook 5 minutes longer, or until vegetables and chicken are tender.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meats, 1 Fruit

Nutrients Per Serving:
211 Calories
26 g Protein
13 g Carbohydrates
11 g Fat
98 mg Sodium
116 mg Cholesterol

Mocha Snack Cake

Ingredients:

1 box (18 1/4 ounces) chocolate cake mix
1 1/4 c cold coffee
1/2 c vegetable oil
3 eggs
1/4 c powdered sugar
2 tsp instant coffee

Directions:

Preheat oven to 350 degrees. Lightly oil 9" x 13" baking pan. Beat together cake mix, coffee, vegetable oil, and eggs about 2 minutes, or until batter is smooth. Pour into prepared pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool on wire rack at least 15 minutes. Combine powdered sugar and instant coffee in blender. Blend to mix. Sprinkle on top of cake.

Makes 12 Servings.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 2 Fats

Nutrients Per Serving:
247 Calories
4 g Protein
36 g Carbohydrates
13 g Fat
369 mg Sodium
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+Quote Post
dark angel
mesaj Sep 6 2005, 09:23 AM


Master of disaster


Grup: Membri
Postari: 4,876
Inregistrat pe: 3-March 05
Membrul Nr.: 22,015



Diabetic Recipes - Low Carb

Source: Diabetic Recipes - Low Carb



Good-Carb/Low-Carb Recipes



If you're counting carbs, you know that there are plenty of low-carb options available on the shelves of your local health food store. But if you're also trying to include more whole foods in your diet, try these delicious dishes served up by registered dietitian and author of The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index.



Chicken Breasts Stuffed with Spinach &
Sun-Dried Tomatoes



4 cups (moderately packed) fresh spinach, coarsely chopped

2 to 3 tbsp sun-dried tomatoes in olive oil and Italian seasonings, drained and julienned

1/3 c shredded reduced-fat mozzarella cheese

2 tbsp grated Parmesan cheese

4 5-oz. boneless, skinless chicken breast halves

1 tsp dried Italian seasoning

3/4 tsp garlic powder

1/4 tsp salt

1/2 tsp ground black pepper

1 tbsp extra virgin olive oil



1. Coat a large nonstick skillet with nonstick cooking spray. Add the spinach, and cook over medium-high heat, 2 minutes, or until the spinach is wilted. Remove from heat, and toss in the sun-dried tomatoes, mozzarella and Parmesan. Set aside.



2. Cut a deep pocket into the thickest side of each piece of chicken, and stuff a quarter of the spinach mixture into each pocket. Close by pressing flesh together and securing with a wooden toothpick, if necessary. Combine the Italian seasoning, garlic powder, salt and pepper, and sprinkles both sides of the chicken pieces with some of the mixture.



3. Wipe out the skillet, add the olive oil, and preheat over medium-high heat. Add the chicken, and cook for 2 minutes on each side, or until nicely browned. Reduce heat to medium-low, cover and cook for about 8 minutes, turning occasionally, until the chicken is cooked through. Serve hot.



Makes 4 Servings.



Nutrients Per Serving:

208 Calories

31 g Protein

7.9 g Total Fat

2.5 g Saturated Fat

2 g Carbohydrates

73 mg Cholesterol

357 mg Sodium

0.5 g Fiber





Broccoli-Tomato Salad



3 c fresh broccoli florets

1.5 c grape tomatoes

1/2 c chopped red onion

1/2 c sliced black olives

1/4 c plus 2 tbsp light olive oil vinaigrette or Italian dressing

1/2 c crumbled reduced-fat feta cheese



1. Combine the broccoli, tomatoes, onion and olives in a large bowl. Pour the dressing over the salad, and toss to mix. Add the feta cheese, and toss again.



2. Chill for at least 30 minutes before serving.



Makes 6 Servings.



Nutrients Per Serving:

73 Calories

3.6 g Protein

4.6 g Total Fat

0.9 g Saturated Fat

6 g Carbohydrates

3 mg Cholesterol

264 mg Sodium

2 g Fiber





Very Veggie Lasagna



1 tbsp extra virgin olive oil

2 c sliced fresh mushrooms or baby portobello mushrooms

1 c chopped onion

3/4 c shredded carrots

1 26-oz jar marinara sauce

1 14.5-oz can diced Italian-style or roasted garlic-flavored tomatoes

15 oz nonfat or part-skim ricotta cheese

3 tbsp fat-free egg substitute

1 tsp dried parsley

10 uncooked whole wheat lasagna noodles

2 c shredded nonfat or reduced-fat mozzarella or Monterey Jack cheese

1 10-oz pkg frozen chopped spinach, thawed and squeezed dry

1/4 c grated Parmesan cheese



1. Coat a large nonstick skillet with the olive oil, and preheat over medium-high heat. Add the mushrooms, onion and carrots, and cook, stirring frequently, until the vegetables are tender. Stir in marinara sauce and undrained tomatoes, and cook 1 to 2 minutes to heat through. Cover the sauce, and set aside.



2. Place ricotta cheese, egg substitute and parsley in a medium-sized bowl, and stir to mix well. Set aside.



3. Coat a 9 x 13-inch baking pan with nonstick cooking spray, and spoon 1 1/4 cups of the sauce over the bottom of the pan. Lay five of the uncooked noodles over the sauce to cover the bottom of the pan, arranging four of the noodles lengthwise, slightly overlapping, and one noodle crosswise. (You will have to break about 1 inch off the bottom of the crosswise noodle to make ti fit in the pan.)



4. Spread the ricotta cheese mixture over the noodles, then top with half of the mozzarella, all of the spinach, and another 1 1/2 cups of sauce. Finish layering with the remaining noodles, sauce and mozzarella. Sprinkle Parmesan on top.



5. Place the casserole on a large baking sheet (to catch any drips), cover the pan with aluminum foil (spray the underside of the foil with cooking spray to prevent sticking) and bake at 350 degrees for 45 minutes. Remove the foil, and bake for an additional 15 minutes, or until hot and bubbly. Let stand for 20 minutes before cutting into squares and serving.



Makes 8 Servings.



Nutrients Per Serving:

335 Calories

26 g Protein

8.9 g Total Fat

4.5 g Saturated Fat

37 g Carbohydrates

22 mg Cholesterol

623 mg Sodium

5.5 g Fiber





Berry Delicious Salad



Dressing:

2 tbsp canola oil

1/4 c sliced fresh strawberries

1 1/2 tbsp raspberry or red wine vinegar

1 1/2 tsp sugar substitute or honey

1/4 tsp fines herbes or dried thyme

1/4 tsp salt

1/4 tsp ground black pepper



Salad:

6 c mixed baby salad greens

1 c sliced fresh strawberries

1/4 c crumbled reduced-fat feta cheese or blue cheese

1/4 c chopped toasted pecans



1. To make dressing: put all of the ingredients in a mini blender jar, and blend until smooth. Chill until ready to serve.



2. To make salad: place 1/4 of the salad greens on each of four salad plates. Top the greens with 1/4 of the berries, cheese, and pecans.



3. Drizzle a tablespoon of dressing over each salad and serve immediately.



Makes 4 Servings.



Nutrients Per Serving:

146 Calories

3.9 g Protein

12 g Total Fat

1.5 g Saturated Fat

7 g Carbohydrates

3 mg Cholesterol

237 mg Sodium

3.7 g Fiber
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+Quote Post
dark angel
mesaj Sep 6 2005, 09:26 AM


Master of disaster


Grup: Membri
Postari: 4,876
Inregistrat pe: 3-March 05
Membrul Nr.: 22,015



si gata!


Diabetic Recipes - Brand-Name Main Dish

Source for all recipes listed below: Brand-Name Diabetic Meals in Minutes, American Diabetes Association

Tangy Broiled Chicken

Ingredients:

6 skinless, boneless chicken breast halves (about 1 1/2 lb)
1 c refrigerated Marie's Zesty Fat Free Red Wine Vinaigrette
3/4 c Light N Tangy V8 Vegetable Juice or V8 Picante Vegetable Juice
1 tbsp cornstarch

Directions:

Place large plastic bag in deep bowl. Add chicken. In 2-cup measure, combine vinaigrette and "V8" juice. Pour over chicken. Close bag. Refrigerate at least 4 hours or overnight, turning chicken occasionally. Remove chicken from marinade and arrange on rack in broiler pan, reserve marinade. In 1-quart saucepan, stir together cornstarch and reserved marinade until smooth. Cook over medium heat until sauce boils and thickens, stirring constantly. Brush chicken with sauce. Broil 4 inches from heat 15 minutes or until chicken is no longer pink, turning once and brushing often with sauce during cooking. If desired, serve with orange-onion salad and parslied noodles.

Makes 6 servings.

Dietary Exchanges:
1/2 Carbohydrate
3 Meat, very lean

Pyramid Servings:
1/2 Sweet
1 Meat

Nutrients per Serving:
166 Calories
26 Calories from Fat
3 g Fat
1 g Saturated Fat
69 mg Cholesterol
281 mg Sodium
8 g Carbohydrate
0 g Dietary Fiber
5 g Sugars
25 g Protein

************************************************

Beef and Pasta

Ingredients:

3/4 lb lean ground beef (85% lean)
1 can (14.5 oz) Swanson Vegetable Broth
1 tbsp Worcestershire sauce
1/2 tsp dried oregano leaves, crushed
1/2 tsp garlic powder
1 can (about 8 oz) stewed tomatoes
1 1/2 c dry medium tube-shaped or corkscrew macaroni

Directions:

In medium skillet over medium-high heat, cook beef until browned, stirring to separate meat. Pour off fat. Add broth, Worcestershire, oregano, garlic powder and tomatoes. Heat to a boil. Stir in macaroni. Reduce heat to low. Cover and cook 10 minutes, stirring often. Uncover and cook 5 minutes more or until macaroni is done and most of liquid is absorbed. If desired, garnish with parmesan cheese.

Makes 4 Servings.

Dietary Exchanges:
2 Starch
2 Meat, lean
1/2 Fat

Pyramid Servings:
1 1/2 Starch
1 Vegetable
1 Meat

Nutrients per Serving:

287 Calories
101 Calories from Fat
11 g Fat
4 g Saturated Fat
53 mg Cholesterol
654 mg Sodium
27 g Carbohydrate
1 g Dietary Fiber
4 g Sugars
20 g Protein

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Baked Onion Chicken

Ingredients:

1 pouch Campbell's Dry Onion Soup Mix with Chicken Broth
2/3 c dry bread crumbs
1/8 tsp pepper
1 egg or 2 egg whites
2 tbsp water
12 skinless, boneless chicken thighs or 6 skinless, boneless chicken breast halves (about 1 1/2 lb
2 tbsp margarine or butter, melted (optional)

Directions:

With rolling pin, crush soup mix in pouch. On waxed paper, combine soup mix bread crumbs, and pepper. In shallow dish, beat together egg and water. Dip chicken into egg mixture and coat with crumb mixture. On baking sheet, arrange chicken. Drizzle with margarine. Bake at 400 degrees for 20 minutes or until chicken is no longer pink.

Makes 6 Servings.

Dietary Exchanges:
1 Starch
4 Meat, very lean

Pyramid Servings:
1 Starch
1 Meat

Nutrients per Serving:
215 Calories
43 Calories from Fat
5 g Fat
1 g Saturated Fat
108 mg Cholesterol
628 mg Sodium
11g Carbohydrate
1 g Dietary Fiber
3 g sugars
29 g Protein

************************************************

Pasta with Broccoli and Shrimp

Ingredients:

1/4 lb Rotelle pasta
1 1/2 tsp Estee Salt-It, divided
1 tbsp + 1 tsp lemon juice, divided
1 lb fresh broccoli, trimmed, cut into bite-sized pieces (4 cups) or 4 cups frozen broccoli florets from a 16- to 20-oz bag
3/4 lb large fresh shrimp, peeled and deveined or 1/2 lb pre-peeled and deveined frozen shrimp
1/2 c Estee Creamy Italian Salad Dressing
1/3 c chopped fresh dill or 1/2 tbsp dried dill
1/2 tsp Estee Fructose
black pepper (to taste)

Directions:

Cook pasta according to package directions, using 1 tsp Salt-It instead of salt. Drain and place in large bowl. In large saucepan, bring 4 inches water and 1 tbsp lemon juice to a boil. Add broccoli and shrimp and cook just until shrimp turn pink and broccoli is fork tender. Drain and add to pasta. Add onion and toss. In small bowl, stir together salad dressing, dill, fructose, remaining lemon juice, and Salt-It. Add black pepper to taste. Pour over pasta mixture and toss to coat. Serve warm or cold.

Makes 4 Servings.

Dietary Exchanges:
1 Starch
1 Vegetable
2 Meat, very lean

Pyramid Servings:
1 Starch
1 Vegetable
1 Meat

Nutrients per Serving:
186 Calories
17 Calories from Fat
2 g Fat
0 g Saturated Fat
119 mg Cholesterol
245 mg Sodium
24 g Carbohydrate
4 g Dietary Fiber
6 g Sugars
18 g Protein
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pupacel
mesaj Sep 7 2005, 04:59 PM


Big Chef


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Multumesc dark angel, am crezut ca difera totusi mai mult de un regim low carb dar se pare ca nu e chiar asa. Din cauza sarcinii trebuie totusi sa asigur si un nr de crabs pe zi, asa ca o sa vad eu ce mai fac. Oricum iti multumesc foarte mult pentru ajutor. floare.gif


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Yandira
mesaj Sep 9 2005, 04:36 PM


Master of disaster


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Aici iti transcriu tot ce apare in Sanda Marin despre regim diabetic. Cartea este tiparita in 1941 si e surprinzator sa vezi ce varietati de fructe, legume si vanaturi aveau pe vremea aceea. Eu un situ ce e aia marole de exemplu. Pacat ca nu am scanner ca sa trimit si poze din carte cu un magazÝn de casnice.
Nu stiu daca tu gasesti acolo faina de gluten, caci vad ca e singura permisa diabeticilor. (Uite ca in 1941 se gasea in Romania!!)

REGIM PENTRU DIABETICI
Felurile de bucate din retetele ce urmeaza contin o minima cantitate de hidrat de carbon. Unele fekuri pot fi consumate mai des si in cantitate mai mare, altele cu masura.
.Aici intervine sfatul medicului care hotareste dupa starea generala a fiecarui bolnav de diabet. Diabeticul trebuie sa-si urmeze regimul cu multa perseverenta. Orice abatere dela regimul indicat, poate aduce o crestere brusca a cantitatii de zahar in sange si urina. Retetele ce urmeaza vor inlesni combinarea men˙-urilor zilnice, in conformitate cu prescriptible medicului.
Insistam asupra locului important ce-l au zarzavaturile in regimul diabeticului.Elementele pe care le contin sunt mai usor asimilate decat glucoza si amidonul. Sa se manance legume verzi cat de multe, fierte, de preferinta in aburrÝ, si chiar crude. Apa in care se fierb legumele e bines a se intrebuinteze la supe. Ea contine substante minerale foarte folositoare organismului. Orice men˙ trebuie sa cuprinda un fel de legume si o salata verde. Deasemenea, s-a dovedit in timpul din urma ca cea mai mare parte din fructe, consumate cu masura, un numai ca un sunt daunatoare ci ajuta la insanatosire prin vitaminele si substantele minerale ce le contin. Cantitatea de zahar, proportionala cu cea minerala din acelasi fruct, e perfect de bine asimilata de organismul bolnavului.
.--------------------------------


ALIMENTE PERMISE DIABETICULUI

Paine: NUMAI SPECIALA PENTRU DIABETICI, BISCOTURI SAU PAINE DE GLUTEN
Supe: supe de carne si de zarzavat
Oua: in cantitati indicate de doctor
Lapte: dupa indicatii
Pesti si crustacee: orice fel de peste si crustaceu, fiert si prajit, pregatit fara faina
Conserve de carne: sunca limba afumata, carnati pregatiti fara faina.
(Trebuei sa te uiti la ingrediente caci majoritatea carnatilor de hot-dog au faina)
Carne proasapta: orice carne de vita sau de pasare, preucm si rinichi limba inima ficat crecer.
Legume ┤proaspete: verdeturi, salate spanac macris, varrza conopida sparanghel dovlecei castraveti patlagele sois, fasole verde tanara, vinete, ardei, ridichi, anghinare, ciuperci. Vad ca un zice de morcov, inseamna ca nu ai voie.

Legume conservate: castraveti murata in otet, varza acra, masline, preucm si conserve de calitate buna
Branzeturi: toate in cantitate moderata
Fructe: pere, mere portocale, afine, agrise. In cantitati moderate
Condimente: fara sa se ab˙zese, de toate.
Bauturi: apa minerala (dupa prescriptia medicului). Vinuri care un sunt dulci; limonada fara zahar, reama de fructe, infuzii fara zahar, ceaiu si cafea fara zahar.

ALIMENTE INTERZISE DIABETICULUI

FAINA: obinnuita, sub orice forma
PAINE, afara de cea prescrisa de medic
PASTE FAINOASE
SOSURI CU FAINA: bechamel, rantas
LEGUME USCATE ca: fasole, mazare,linte, bob, cartofi.
PRAJITURI SI ORICE FEL DE DULCIURI pregatite cu faina si zahar
FRUCTE: cele prEa dulcI, fructe uscate, fructe zaharisite
BAUTURI: Vin dulce, sampanie, bere liqueruri, limonada, cidra, cacao, shocolata



RETETE DE DULCIURI

SuflÚ de vanilie

Se pune intr.-o cratita 3 dl.de lapte cu 30 gr. De unt. Cand incepe sa clocoteasca se adarga 30 gr. Faina de gluten amestecand sa un se faca cocolosi.Se adarga vanilie si se lasa sa raceasca. Se pun pe rand 6 galbenusuri si la urma cele 6 albusuri spuma. Se unge o farfurie de piatra cu unt se toarna compozitia si se coace la foc potrivit.

Sufle de caise

Se fresca 6 galbenusuri cu 3 pastile de zaharina topita intr.-o lindurita de apa. Cand s-au facut ca o crema se adarga 4 linguri de mermelada de caise fara zahar si cele 6 albusuri spuma. Se unge o farfurie de piatra cu unt, se toarna compozitia si se coace 15-20 minute la foc potrivit.

Crema de vanilie la ceasca

Se freAca bine 6 galbenusuri peste care se toarna cu incetul amestecand mereu 3 cesti de lapte clocotit.Se adauga 2 pastile de zaharina topite cu o lindurita de apa fierbinte si o lingura de rom. Se toarna crema in cesti si se pune sa fiarba la Bain Marie in cuptor, intr.-o tava mare plina cu apa. Cestile trebuiesc umplute bine pentru ca crema scade la copt. Apa din tava trebuie sa nu fiarba in clocote mari. Se lasa 25-30 minute.Se lasa sa se raceasca. Deoparte se bat 2 albusuri spuma se amesteca cu 100 gr. De frisca batuta fara zahar si se aseaza cate o lindurita peste fiecare ceasca cu crema. Se serveste rece, de la ghiata.

Prajitura cu branza

Se oparesc 250 gr. migdale, se curata si se piseaza intr.-o piulita de marmora. Se adarga 2 galbenusuri, 2 albusuri spuma, putina coaja de lamaie rasa, o pastila de zaharina topita in apa, precum si un varf de cutit de drojdie, ca sa creasca. Se unge o forma cu unt, se toarna compozitia, se coace 15-20 de minute la foc potrivit. Cand e gata se taie bucati.

Pesmeti de vanilie.

Se fresca bine 4 galbenusuri cu 80 gr. Faina de gluten, jumatate de baton de vanilie si o pastila de zaharina topita intr.-o lindurita de apa fierbinte. Se adarga 4 albusuri batute spuma- Se unge o hartie cu unt, se aseaza in tava. Se pun cu lindurita pesmetii in forma de biscoturi si se coc la foc moale.

Lapte de pasare

Se face reteta normala doar ca se inlocuieste zaharul cu zaharina

Omleta cu mere

Se fresca 6 galbenusuri cu 2 linguri de faina de gluten adaugand si 2 pastile de zaharina topita intr.-o lindurita de apa fierbinte. Deoparte se bat cele 6 albusuri spuma, se amesteca cu galbenusurile frecate crema. Se unge o tava lunga cu unt, se toarna compozitia si se coace la cuptor 15-20 minute. Cand e gata se rastoarna pe un servet ud. Intre timp se curata de coaje 4-5 mere, se indeparteaza mijlocul cu samburii si se taie felii. Se pun intr.-o cratita cu putin unt, tinandu-le pe masina pana incep sa se moaie. Se intind pe omleta cat e aceasta inca fierbinte si se face sul.

Mere prajite in aluat

Se curata 3-4 mere tari, de marime mijlocie si nu prea coapte. Se scobesc putin la mijloc cu un cutit foarte subtire ca sa scoatem samburii si se taie felii de 1 cm. grosime. Se pune intr.-un castron se toarna o lingura de sare si 2 pastile de zaharina topita cu o lingurita de apa fierbinte. Deoparte se amesteca 2 galbenusuri de ou cu jumate de ceasca de lapte si 2 linguri de faina de gluten. Se bate bine adaugand la urma cele 2 albusuri spuma. Se scurg feliile de mere se moaie in aluat si se prajesc in unt pe o parte si pe alta. Se servesc fierbinti.

Poti manca orice salate pregatite cu reama de lamaie , o lindura de ulei sare piper tarjon si patrunjel verde tocat. Se poate adarga si un galbenus crud care se fresca cu lamaia si untdelemnul. Aici zice: la fel se pregateste salata verde, salata de marole, papadie, andive, salata creata

NU TI-AM PUS RETETE DE MANCARURI CACI TOATE SANT LA FEL: fierte sau prajite, fripturi la tava sau la gratar, si apoi cu sos de unt si ce mai vrei. Sant itnerzise toate sosurile cu faina de orice fel. Sper sa-ti serveasca. Aici multa lume crede ca scortisoara e buna la diabet. Incearca si tu. sa folosesti multa scortisoara. Ei beau ceai de scortisoara.
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pupacel
mesaj Sep 9 2005, 05:44 PM


Big Chef


Grup: Membri
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Cam multe restrictii in cartea Sandei, asta e. Intre timp am fost la nenea dr, la nutritionist, plus ca trebuie sa imi iua sange zilnic de 4 ori. Oricum au facut niste meniuri pentru diabetici. paine imi dau voie dar numai in cantitati mici si neagra neaparat, cartof doar cate unul mic, fasole doar cate 1/2 ceasca si cam atat. lapte am voie ca sunt gravida, dulciuri si de alea am voie dar numei din acelea indulcite cu splenda sau mai stiu eu ce nutra-sweet. Asta e , dupa sarcina s-ar putea sa dispara complet diabetul, mai ales ca eu nu am avut asa ceva la inceputul sarcinii. Daca tin totul sub control am mari sanse sa nu mai am nimic dupa ce nasc. Sa imi tineti pumnii icon_razz.gif

Oricum multumesc tuturor pentru retete floare.gif


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Yandira
mesaj Sep 12 2005, 03:58 PM


Master of disaster


Grup: Membri
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Am sa-ti tin pumnii si o sa iesi din asta, caci asa e, sarcinile dau probleme uneori. La fel ca si tensiunea care creste la multe persoane in timpul sarcinii si apoi reintra in normal tot restul vietii. Tu fa tot ce-ti zice doctorul. Mai bine sa suferi o luna doua decat o viata intraga. Iti doresc ca totul sa se rezolve cu "foarte bine"
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pupacel
mesaj Sep 12 2005, 05:47 PM


Big Chef


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Multumesc mult pentru incurajari. Oricum am inceput un regim destul de strict si sper sa reusesc.


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bulinuta
mesaj Sep 13 2005, 11:44 AM


Mami de Rege si Printz!


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Pupacel, iti tinem pumnii!! icon_bounce.gif Hai ca nu mai este mult si scapi de diabetul asta!! Mmmmuahhhh...
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Reclama
mesaj


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