Ingredients
1 c. fat free, plain yogurt
6 medium strawberries
1 c. pineapple, crushed, canned in juice
1 medium banana
1 tsp. vanilla extract
4 ice cubes Directions
Place all ingredients in a blender and puree until smooth. Serve in frosted glasses. Servings
Makes 3 servings; 1 c. each. Ingredients
1 container (8 oz) strawberry no-sugar-added, fat-free yogurt
¾ c. orange juice
2 t. vanilla
2 c. frozen strawberries
1 packet sugar subsitute equivalent to 2 t. sugar
6 paper cups, 7 oz. capacity each
6 wooden sticks Directions
Combine yogurt, orange juice, and vanilla in a food processor or blender. Cover and process until smooth. Add the strawberries and sugar substitute. Process until smooth. Pour into 6 paper cups, filling each about ¾ full. Place in freezer 1 hour. Insert wooden sticks into center of each. Freeze completely. Peel cup off of each pop to serve. Servings
Makes 6 servings.
Ingredients
1 c. brown rice, dry
2 c. water
¾ c. roasted chicken breast, cubed
½ c. green peas
¼ c. diced bell pepper
¼ c. chopped green onion
1 t. ground cumin
1 t. coriander (optional)
1 t. granulated garlic Directions
Place all ingredients into a rice cooker and cook until done, about 30 minutes. Serve hot. This recipe goes well with a large tossed salad. It's a great way to use up leftover cooked chicken or turkey. Servings
Serves 4. 1½ c. per serving. Diabetic Exchanges
Carbohydrate 1½, Fat 2, Lean Meat, ½ Total Preparation and Cooking Time
45 min (15 prep, 30 cook)
Ingredients
1 t. canola oil
1/2 c. sliced onion
1 sliced mild chili pepper
1 c. sliced bell pepper
8 oz. raw chicken tenders, cut into thick strips
1 t. granulated garlic
1 t. chili powder
1 t. dried oregano
6 c. romaine lettuce, chopped
1 c. sliced fresh tomatoes
1/4 c. green onions, sliced
1 c. sliced cucumbers
1 T. oil
3 T. flavored vinegar Directions
Heat a large, nonstick skillet over medium-high heat; saute´ the onions and peppers in the oil until golden, about 3 minutes. Add the chicken tenders and the seasonings; continue cooking until the chicken is done, about 8 minutes, stirring occasionally. Place the chicken on a serving platter. Place the lettuce and fresh vegetables in a large salad bowl. Serve items family-style with oil and vinegar on the side. Optional accompaniments: baked blue corn chips, avocado, and cooked brown rice. Servings
Serves 4. 2 c. per serving. Diabetic Exchanges
Carbohydrate ½, Fat ½, Lean Meat ½ Total Preparation and Cooking Time
25 min (10 prep, 15 cook)
This chocolate pudding recipe is rich in flavor and nutrients. It's the perfect way to give soy a try. Ingredients
1 box firm silken tofu (12 oz)
1/3 cup fortified soy milk
1/3 cup sugar
¼ cup cocoa powder Directions
Place tofu, sugar, and cocoa powder in a blender. Start blending while adding the milk slowly. Blend until smooth. Place chocolate pudding in four individual serving dishes (about 2/3 c. per serving). Chill for at least 20 min before serving. If you plan to make this pudding a day ahead of time, refrigerate it in one large batch and then place it in serving dishes shortly before serving. We like to serve the pudding garnished with a few chocolate chips and fresh fruit. Servings
Serves 4. 1 c. servings. Diabetic Exchanges
Carbohydrate 1½ Total Preparation and Cooking Time
10 min (10 prep, 0 cook)
These brownies have 35% fewer calories and 46% less fat than regular brownies from a mix! Ingredients
1 stick trans fat-free margarine
1 c. sugar
½ c. Splenda sweetener
5 egg whites
½ T. vanilla extract
¾ c. all-purpose flour
½ c. oatmeal
½ c. baking cocoa
½ t. baking powder
1 c. mashed, cooked sweet potato (without skin)
¼ c. chopped pecans (optional) Directions
Preheat oven to 350º. Lightly grease a 9x12" baking pan. Cream the margarine, sugar, and Splenda. Add the egg whites one by one. Scrape the bowl well. Add the rest of the ingredients except the pecans. Mix well. Spread batter in pan and top with pecans. Bake about 30 minutes. Servings
Serves 16. 2-oz brownie per serving. Diabetic Exchanges
Carbohydrate 1½ Total Preparation and Cooking Time
45 min (15 prep, 30 cook)
Ingredients
¼ c. dried onion
1 apple, cored and diced
1 can pinto beans, rinsed and drained
1 T. molasses
1 T. red wine vinegar
¼ c. water Directions
Combine all ingredients in a small microwave casserole dish. Cover and microwave on high until the apples are tender, about 8-10 minutes. Serve hot. This dish looks nice if served in ramekins and garnished with sliced fresh apples. We suggest serving the microwave baked beans with steam veggies. Servings
Serves 4. ¾ c. per serving. Diabetic Exchanges
Carbohydrates 2 Total Preparation and Cooking Time
15 min (5 prep, 10 cook)
After making this salad for lunch, we find that we prefer it to tuna fish. Look for salmon with bones, canned in water, because it contains more calcium. Better still, look for one without added salt. One serving of this salad contains 250mg calcium and almost 2g of Omega-3 fatty acids. Ingredients
7-oz can pink salmon with bones, no salt
½ c. diced cucumber
3 T. low-fat or nonfat mayonnaise
¼ c. sliced green onion
2 c. dark green lettuce
2 tomatoes, cut into wedges Directions
Toss salmon, cucumber, mayonnaise, and green onion together in a large mixing bowl. Refrigerate until ready to serve, up to 6 hours. Make a bed of lettuce and serve the salmon salad in the middle, garnished with tomatoes. Servings
Serves 2. 1 c. per serving. Diabetic Exchanges
Fat 2, Lean Meat 1 Total Preparation and Cooking Time
5 min (5 prep, 0 cook)
Ingredients
1½ t. vegetable oil
1 T. chopped garlic
2 c. chopped onion
1 lb. frozen crinkle-cut carrots
12 oz. dry lentils (1½ cups)
4 c. low-sodium V8
5 c. water
½ t. chili powder
½ t. cumin (optional)
1 t. dried oregano Directions
Place the vegetable oil in a large soup pot or Dutch-oven style pan. Heat over medium-high heat. Add the garlic and onion and saute´ until golden, about 2-3 min. Add the rest of the ingredients and mix well. Bring to a boil and then lower heat to a simmer. Cook uncovered until the lentils are tender, about 35-45 min. Serve hot. You can add more or less chili powder to suit your personal taste preference. This soup goes well with a tossed green salad. Servings
Serves 8. 1 c. per serving. Diabetic Exchanges
Carbohydrate 3 Total Preparation and Cooking Time
58 min (10 prep, 48 cook)
Ingredients
1 t. olive oil
2 t. minced garlic
1 c. onion, chopped
2 c. chicken broth
2 c. water
4 medium potatoes, cut into ½" cubes
1 bay leaf
½ c. sliced green onions
¾ t. thyme Directions
Heat oil in a large sauce pan or Dutch oven over medium heat. Saute´ garlic and onions until lightly browned. Add potatoes, broth, garlic, and bay leaves. Bring to a boil. Reduce heat to medium low and simmer for 20 minutes, or until the potatoes are tender. Cool soup slightly. One cup at a time, coarsely process the soup in a food processor or blender. Don't over-process. Return the soup to the pan to reheat. Ladle soup into bowls and top with chopped green onion and thyme. Servings
Serves 4. 1½ c. per serving. Diabetic Exchanges
Carbohydrate 1 Total Preparation and Cooking Time
40 min (10 prep, 30 cook)
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