Defeat Diabetes: September 2004 Diabetic Recipes
Diabetic Recipes
September 2004
Vegetable-Cheese
Wonton Wraps
Berry Salad Dressing
Leaf Lettuce with Pears and Feta Cheese
Poached Salmon with Spinach and Cheese
Grilled Peppers and Onions
Chocolate Chip Cookies
Vegetable-Cheese
Wonton Wraps
Serves: 6
Source: Supermarket Gourmet
by Jyl Steinback
(www.AmericasHealthiestMom.com)
| 12 large wonton or egg roll skins |
2 cups finely chopped mixed vegetables
(carrots, celery, |
| ½ cup shredded nonfat cheddar cheese |
broccoli, cauliflower, onions) |
Preheat oven to 350ºF. Line a baking sheet with foil and spray
with cooking spray. Fill each wonton or egg roll skin with chopped vegetables
and cheese; fold carefully; seal and place, seam side down, on baking sheet.
Spray on both sides with cooking spray. Bake wonton wraps 20 to 25 minutes,
until golden brown and crisp.
| Nutrition per Serving |
|
Exchanges |
Carb Choices |
| Calories |
65 |
½ vegetable |
1 |
| Fat |
0 g |
½ very lean meat |
|
| Carbohydrates |
11 g |
½ starch |
|
| Protein |
4 g |
|
|
| Cholesterol |
0 mg |
|
|
| Dietary Fiber |
1 g |
|
|
| Sodium |
172 mg |
|
|
Berry Salad Dressing
Yields: 2 cups
Source: Supermarket Gourmet
by Jyl Steinback
(www.AmericasHealthiestMom.com)
| 1 cup strawberries or raspberries, sliced |
1 tsp. sugar |
| ¼ cup red wine vinegar |
¼ tsp. pepper |
Combine all ingredients in a food processor or blender and
process until smooth. Cover and refrigerate up to 24 hours. Serve over mixed
greens or favorite salad mix. (When strawberries or raspberries are not in
season, simply substitute frozen no-sugar-added varieties.)
| Nutrition per Serving |
|
Exchanges |
Carb Choices |
| Calories |
30 |
½ fruit |
1 |
| Fat |
0.2 g |
|
|
| Carbohydrates |
9 g |
|
|
| Protein |
<1 g |
|
|
| Cholesterol |
0 mg |
|
|
| Dietary Fiber |
2 g |
|
|
| Sodium |
1 mg |
|
|
Leaf Lettuce with Pears and
Feta Cheese
Serves: 4
Source: Supermarket Gourmet
by Jyl Steinback
(www.AmericasHealthiestMom.com)
| 7 oz. pkg. red leaf lettuce mix |
1 cup diced pear |
| 7 oz. pkg. salad mix with escarole, endive
and radicchio |
2 oz. reduced fat feta cheese crumbles |
| 7 oz pkg. salad mix with romaine, endive and
radicchio |
½ cup fat free red raspberry vinegar salad
dressing |
Combine salad greens, pear and cheese in a large bowl; toss
lightly to mix. Pour dressing over top, toss and serve.
| Nutrition per Serving |
|
Exchanges |
Carb Choices |
| Calories |
93 |
½ fruit |
1 |
| Fat |
0.5 g |
2 vegetable |
|
| Carbohydrates |
18 g |
½ very lean meat |
|
| Protein |
5 g |
|
|
| Cholesterol |
0 mg |
|
|
| Dietary Fiber |
3 g |
|
|
| Sodium |
367 mg |
|
|
Poached Salmon with Spinach and
Cheese
Serves: 4
Source: Supermarket Gourmet
by Jyl Steinback
(www.AmericasHealthiestMom.com)
| 1½ cups water |
1 lb. salmon fillet, cut into 4 pieces |
| ½ cup white wine |
10 oz. pkg. frozen chopped spinach, cooked
and drained |
| 1 bay leaf |
¼ tsp. ground nutmeg |
| 2 tbsp. chopped green onions |
½ cup shredded nonfat mozzarella cheese |
Combine water, wine, bay leaf and green onion in a large
skillet; bring to a boil over high heat. Carefully add salmon; return to a boil.
Reduce heat to low, cover and simmer 8 to 10 minutes, until fish flakes easily
with a fork. Remove fish and pat dry. Preheat broiler on high heat. Line a
baking sheet with foil and spray with cooking spray. Sprinkle spinach with
nutmeg and mix lightly. Arrange fish on baking sheet; top with spinach and
sprinkle with cheese. Broil 1 to 2 minutes, until cheese is melted and lightly
browned.
| Nutrition per Serving |
|
Exchanges |
Carb Choices |
| Calories |
188 |
3 very lean meat |
0 |
| Fat |
5.2 g |
1 vegetable |
|
| Carbohydrates |
4 g |
|
|
| Protein |
25 g |
|
|
| Cholesterol |
33 mg |
|
|
| Dietary Fiber |
2 g |
|
|
| Sodium |
203 mg |
|
|
Grilled Peppers and Onions
Serves: 4
Source: Supermarket Gourmet
by Jyl Steinback
(www.AmericasHealthiestMom.com)
| 1 lb. pkg. frozen pepper stir fry mix |
2 tsp. roasted minced garlic |
| ¼ cup red wine vinegar |
¼ tsp. black pepper |
| 1 tbsp. Dijon mustard |
|
Preheat broiler on high heat. Line a baking sheet with foil
and spray with cooking spray. Spread pepper stir fry mix on baking sheet.
Combine remaining ingredients in a small bowl and mix well. Brush peppers with
vinegar mustard mixture; broil 3 minutes. Turn peppers over, brush with sauce
and broil 2 to 3 minutes, until browned. (You can substitute 3 fresh bell
peppers and 1 onion for frozen stir fry mix; cut peppers and onion into thick
strips or chunks and prepare as directed.
| Nutrition per Serving |
|
Exchanges |
Carb Choices |
| Calories |
43 |
½ other carb |
1 |
| Fat |
0.5 g |
1 vegetable |
|
| Carbohydrates |
11 g |
|
|
| Protein |
1 g |
|
|
| Cholesterol |
0 mg |
|
|
| Dietary Fiber |
2 g |
|
|
| Sodium |
59 mg |
|
|
Chocolate Chip Cookies
Serves: 36
Source: Supermarket Gourmet
by Jyl Steinback
(www.AmericasHealthiestMom.com)
| 18.25 oz pkg. French vanilla cake mix |
¾ cup unsweetened applesauce |
| ¼ cup egg substitute |
¾ cup miniature chocolate chips |
| ¼ cup packed light brown sugar |
|
Preheat oven to 350ºF. Line baking sheet(s) with foil and
spray with cooking spray. Combine cake mix, egg substitute, brown sugar and
applesauce in a medium bowl; mix by hand until blended. Fold in chocolate chips.
Drop dough by tablespoons onto baking sheet(s); bake 5 to 7 minutes. Cool on
baking sheets 10 to 15 minutes before carefully removing.
| Nutrition per Serving |
|
Exchanges |
Carb Choices |
| Calories |
84 |
1 other carb |
2 |
| Fat |
1.7 g |
|
|
| Carbohydrates |
17 g |
|
|
| Protein |
1 g |
|
|
| Cholesterol |
0 mg |
|
|
| Dietary Fiber |
<1 g |
|
|
| Sodium |
95 mg |
|
|
| |
|
|
|
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