Defeat Diabetes: March 2004 Diabetic Recipes
Diabetic Recipes
March 2004
I bet you haven't even thought about Passover or
Easter yet. Well, get a head start now by checking out these great tasting
holiday related recipes that are low fat and mostly low carb too. They are from
Jyl Steinback, America's Healthiest Mom.
Fat Free Matzo Balls
Chicken Flavored Vegetable Soup
Delectable Fish Fillets
Carrot Tzimmis
Asparagus Dijon
Orange Jello Mold
Fat Free Matzo
Balls
Makes: 10 medium size matzo
balls
Source: Recipes For Fat Free Living 2 Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)
| 4 egg whites |
½ tsp. cinnamon |
| ½ cup matzo meal |
1 tsp. dried parsley |
| 2 tsp. dried onions |
¼ tsp. pepper |
Beat egg whites in a large bowl until stiff. Fold in mixture
of matzo meal and seasonings. Let stand 15 minutes. Form mixture into small
balls. (You can spray the palms of your hands with cooking spray and water in
order to keep balls from sticking.) Drop matzo balls into boiling water or soup.
Cover pot and simmer for 30 minutes.
Matzo balls freeze well and can be added to soup when ready for serving.
| Nutrition per Serving |
|
Exchanges |
| Calories |
36 |
½ starch |
| Fat |
0.2 g |
|
| Carbohydrates |
7 g |
|
| Protein |
2 g |
|
| Cholesterol |
0 mg |
|
| Dietary Fiber |
0 g |
|
| Sodium |
22 mg |
|
Chicken Flavored Vegetable Soup
Serves: 8
Source: Recipes For Fat Free Living 2 Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)
| 8 cans fat free chicken broth |
fresh cauliflower florets or
16 oz. frozen |
| 6 carrots, peeled and chunked |
cauliflower |
| 6 to stalks of celery, cut in
large pieces |
fresh or frozen green beans
(16 oz.) |
| fresh broccoli florets or 16
oz. frozen |
|
| cut broccoli |
|
Bring chicken broth to a boil in a large soup pot. Add carrots
and celery and cook over medium heat for 20 minutes, or until tender. Add
broccoli, cauliflower and green beans and continue cooking 20 to 30 minutes. If
using frozen vegetables, cook in hot soup according to package directions.
Fat free noodles or matzo balls can be added. If using noodles, bring the soup
to a boil and add noodles for the last ten minutes of cooking.
| Nutrition per Serving |
|
Exchanges |
| Calories |
115 |
4 vegetable |
| Fat |
0.2 g |
|
| Carbohydrates |
18 g |
|
| Protein |
13 g |
|
| Cholesterol |
0 mg |
|
| Dietary Fiber |
7 g |
|
| Sodium |
654 mg |
|
Delectable Fish Fillets
Serves: 8
Source: Recipes For Fat Free Living 2 Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)
| 2 lbs. fish fillets (cod) |
2 tbsp. lemon juice |
| 4 onions, sliced |
¼ cup grated fat free Parmesan cheese |
| ½ cup fat free mayonnaise |
2 tbsp. chopped fresh parsley |
| 2 tbsp. Worcestershire sauce |
|
Preheat oven to 350°F. Lightly spray a baking dish with
cooking spray. Add sliced onions and bake until crisp-tender. Cut fish into
individual serving pieces and place on top on onion slices. Combine mayonnaise,
Worcestershire sauce, lemon juice, cheese, and parsley and spread mixture on
fish pieces. Bake in a 350°F oven for 30 to 40 minutes, or until fish flakes.
| Nutrition per Serving |
|
Exchanges |
| Calories |
145 |
2 meat |
| Fat |
1.1 g |
½ starch |
| Carbohydrates |
11 g |
|
| Protein |
22 g |
|
| Cholesterol |
49 mg |
|
| Dietary Fiber |
2 g |
|
| Sodium |
229 mg |
|
Carrot Tzimmis
Serves: 6
Source: Recipes For Fat Free Living 2 Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)
| 12 oz. canned yams, sliced
and drained |
⅓ cup brown sugar |
| 3 cups sliced carrots,
parboiled |
⅓ cup orange juice concentrate |
| 8 large pitted prunes |
¼ cup sherry wine |
| ½ cup crushed pineapple with
juice |
|
Preheat oven to 300°F. Combine all the ingredients in a
casserole lightly sprayed with cooking spray. Cover casserole and bake 3 to 4
hours.
Casserole can be made ahead and frozen. Cover when reheating.
| Nutrition per Serving |
|
Exchanges |
| Calories |
179 |
2 fruit |
| Fat |
0.6 g |
½ starch |
| Carbohydrates |
44 g |
1 vegetable |
| Protein |
2 g |
|
| Cholesterol |
0 mg |
|
| Dietary Fiber |
4 g |
|
| Sodium |
59 mg |
|
Asparagus Dijon
Serves: 8
Source: Recipes For Fat Free Living 2 Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)
| 2 lbs. asparagus, cooked |
¼ cup nonfat sour cream |
| 1 cup skim milk |
1 tsp. balsamic vinegar |
| 2 tbsp. Dijon mustard |
pepper to taste |
| 1 tbsp. flour |
|
Combine the milk, mustard, and flour in a small saucepan and
blend well. Cook over medium heat, stirring occasionally, 2 to 5 minutes or
until mixture thickens and is bubbly. Stir in the sour cream, vinegar, and
pepper. Heat through, and spoon the warm sauce over cooked asparagus. Serve
immediately.
| Nutrition per Serving |
|
Exchanges |
| Calories |
52 |
2 vegetable |
| Fat |
0.3 g |
|
| Carbohydrates |
8 g |
|
| Protein |
4 g |
|
| Cholesterol |
0 mg |
|
| Dietary Fiber |
0 g |
|
| Sodium |
113 mg |
|
Orange Jello Mold
Serves: 6
Source: Recipes For Fat Free Living 2 Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)
| 2 6 oz. packages orange
gelatin (low |
1 small can mandarin oranges,
|
| calorie optional) |
drained |
| 1 6 oz. can frozen orange
juice, undiluted |
1 cup boiling water |
| 1 small can crushed pineapple |
1½ cups cold water |
Dissolve gelatin in boiling water and stir well. Add cold
water, orange juice, pineapple, and orange segments. Mix and pour into mold and
chill.
| Nutrition per Serving |
|
Exchanges |
| Calories |
81 |
1½ fruit |
| Fat |
0 g |
|
| Carbohydrates |
19 g |
|
| Protein |
2 g |
|
| Cholesterol |
0 mg |
|
| Dietary Fiber |
1 g |
|
| Sodium |
42 mg |
|
We
subscribe to the HONcode principles
of the
Health On the Net Foundation