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Defeat Diabetes Foundation

Defeat Diabetes
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Madeira Beach, FL 33708

Healthy and Tasty Recipes, Good for Diabetics Too!

August 2006
The lazy days of summer are ending, but these easy, cool recipes from Jyl Steinback, America's Healthiest Mom, can allow you to use your time to relax rather than to cook.

Spicy Seafood Spread

Blueberry Muffins

Apple-Raisin Coleslaw

Fruit 'n' Nut Tuna Sandwiches
Linguine with White Clam Sauce

Mixed Fruit Rice Pudding

Spicy Seafood Spread

Source: Supermarket Gourmet
by Jyl Steinback, America's Healthiest Mom

Serves: 4

¼ cup nonfat mayonnaise	¼ tsp. salt-free or
¼ cup diced celery	Mexican seasoning
3 tbsp. finely chopped green	6 oz. can white crabmeat,
onions	drained well and flaked
2 tsp. canned tomato paste	Melba toast, low fat crackers
¼ tsp. chili powder	or lahvosh

Combine all ingredients, except Melba toast, in a bowl and mix well. Cover and refrigerate at least 1 hour. Serve with Melba toast.

Nutrition per Serving		Exchanges	Carb Choices
Calories	49	½ other carb	0
Fat	0.0 g	1 very lean meat
Carbohydrates	4 g
Protein	9 g
Cholesterol	52 mg
Dietary Fiber	<1 g
Sodium	344 mg

Blueberry Muffins

Source: Supermarket Gourmet
by Jyl Steinback, America's Healthiest Mom

Serves: 12

2 cups reduced fat baking mix	¾ tsp. vanilla extract
¾ cup granulated sugar	½ cup blueberries
½ cup egg substitute	1 tbsp. powdered sugar
½ cup skim milk

Preheat oven to 350°F. Spray a 12 cup muffin pan with cooking spray. Combine baking mix, sugar, egg substitute, milk and vanilla in a large bowl and mix until blended and smooth. Add blueberries, sprinkle with powdered sugar and carefully fold into batter. Fill muffin cups three-fourths full; bake 15 to 18 minutes, until toothpick inserted in center comes out clean.

Nutrition per Serving		Exchanges	Carb Choices
Calories	129	1 starch	2
Fat	1.5 g	1 fruit
Carbohydrates	28 g
Protein	3 g
Cholesterol	<1 mg
Dietary Fiber	<1 g
Sodium	269 mg

Apple-Raisin Coleslaw

Source: Supermarket Gourmet
by Jyl Steinback, America's Healthiest Mom

Serves: 4

3 apples, peeled and cored	¼ cup golden raisins
3 tbsp. lemon juice	½ cup nonfat sour cream
16 oz. pkg. shredded cabbage	¼ cup nonfat mayonnaise
½ cup diced celery	¾ tsp. celery salt
¾ cup shredded carrots

Place apples in a medium bowl; sprinkle with lemon juice and toss until coated. Add cabbage, celery, carrots and raisins and toss lightly. Combine sour cream, mayonnaise and celery salt in a small bowl; mix until completely blended. Spoon dressing over cabbage mixture and toss until coated. Cover and refrigerate 30 minutes before serving.

Nutrition per Serving		Exchanges	Carb Choices
Calories	109	2 vegetable	2
Fat	0.4 g	½ other carb
Carbohydrates	25 g	½ fruit
Protein	3 g
Cholesterol	0 mg
Dietary Fiber	4 g
Sodium	368 mg

Fruit 'n' Nut Tuna Sandwiches

Source: Cook Once, Eat For A Week
by Jyl Steinback, America's Healthiest Mom

Serves: 6

12 oz. can water packed tuna,	1 tbsp. sweet pickle relish
drained well	1/3 cup nonfat mayonnaise,
1 cup chopped pear	or as needed
¼ cup diced jicama	6 pita breads, cut in half
1/3 cup chopped walnuts	6 romaine lettuce leaves

Combine tuna, pear, jicama, walnuts and pickle relish in medium bowl; stir in mayonnaise (adding more as needed for desired consistency.) Cover and refrigerate up to 24 hours. When ready to serve, line pita pockets with romaine lettuce leaves; fill with tuna mixture or prepare the night before, wrap securely and take for a quick lunch the next day.

Nutrition per Serving		Exchanges	Carb Choices
Calories	254	1 starch	2
Fat	4.9 g	2 very lean meat
Carbohydrates	29 g	½ other carb
Protein	23 g	1 fat
Cholesterol	10 mg
Dietary Fiber	2 g
Sodium	532 mg

Linguine with White Clam Sauce

Source: Supermarket Gourmet
by Jyl Steinback, America's Healthiest Mom

Serves: 4

2 tbsp. nonfat vegetable broth	2 (6½ oz.) cans chopped clams,
2 tbsp. roasted minced garlic	drained and rinsed
1/8 tsp. red pepper flakes	8 oz. linguine
1 cup bottled clam juice	Grated nonfat Parmesan
¾ cup dry white wine	cheese (optional)
½ cup minced fresh Italian parsley

Spray a medium saucepan with cooking spray; add broth and heat over medium high heat. Add garlic and red pepper flakes; cook over medium heat until garlic is golden, 2 to 3 minutes. Combine clam juice, wine and parsley; pour mixture into saucepan. Cook 5 minutes. Add clams and heat 5 to 6 minutes. Cover pan and remove from heat. Cook linguine according to package directions; drain and toss with clam sauce. Sprinkle with Parmesan cheese, if desired.

Nutrition per Serving		Exchanges	Carb Choices
Calories	382	1 other carb	3
Fat	2.7 g	3 very lean meat
Carbohydrates	48 g	2 starch
Protein	31 g
Cholesterol	62 mg
Dietary Fiber	<1 g
Sodium	267 mg

Mixed Fruit Rice Pudding

Source: Supermarket Gourmet
by Jyl Steinback, America's Healthiest Mom

Serves: 4

4.1 oz. pkg. French vanilla rice pudding mix

14 oz. can fruit cocktail, drained well

Prepare rice pudding according to package directions. Remove from heat; add fruit and let stand 10 to 15 minutes before serving.

Nutrition per Serving		Exchanges	Carb Choices
Calories	151	2 other carb	2
Fat	0.0 g
Carbohydrates	36 g
Protein	2 g
Cholesterol	0 mg
Dietary Fiber	1 g
Sodium	83 mg