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Healthy and Tasty Recipes - Good for Diabetics!

November 2007

Here are some great and different foods that will be perfect for Thanksgiving and other special times.

Party Brie

Golden Sweet Cornbread

Asparagus with Romano Cheese and Pine Nuts

Grandma's Party Potatoes

Pumpkin Cheesecake Smoothie
Cranberry Apple Dessert Risotto

Pecan Pie

Party Brie
Source: mealsmatter.org
Simply_Cooking@yahoogroups.com

This is an elegant appetizer for the holidays or a special occasion.

Ingredients

1	(16-ounce) round fully ripened Brie cheese
1 cup	(6 ounces) finely chopped ham
2 tablespoons	Pesto sauce
2 tablespoons	Finely chopped toasted pecans
1 teaspoon	Honey
	Assorted crackers and/or apple and pear slices

Preparation

Cut the cheese in half crosswise. Place the bottom
half on a heat-proof plate, cut side up. Remove rind
from top half of cheese. Combine ham and pesto sauce.
Spread on bottom half of cheese. Cover with top half
of cheese. Sprinkle pecans over top. Drizzle with
honey. Broil 8 inches from heat 3 to 5 minutes or
until bubbly. Serve hot with crackers and/or fruit.

Serves 16

Cook's Notes

Nutrient analysis is for Brie dip only - optional crackers and fruit not included.

Nutrient Information

121	Calories
10 g	Total Fat
5 g	Saturated Fat
.6 g	Polyunsaturated Fat
1 g	Carbohydrates
7.5 g	Protein
67 RE	Vitamin A
0 mg	Vitamin C
57 mg	Calcium
295 mg	Sodium
.3 mg	Iron
.2 g	Fiber

Golden Sweet Cornbread

Source: mealsmatter.org

Ingredients

1 cup	All-purpose flour
1 cup	Yellow cornmeal
2/3 cup	White sugar
1 teaspoon	Salt
3 1/2 teaspoons	Baking powder
1	Egg
1 cup	Milk
1/3 cup	Vegetable oil

Preparation
Preheat over to 400 degrees F. Spray or lightly grease a 9 inch round cake pan. In a large bowl, combine flour, cornmeal, sugar, salt and baking powder. Stir in egg, milk and vegetable oil until well combined. Pour batter into prepared pan. Bake in preheated oven for 20 to 25 minutes, or until a toothpick inserted into the center of the loaf comes out clean.

Nutrient Information

138	Calories
5 g	Total Fat
<1 g	Saturated Fat
21 g	Carbohydrates
2.2 g	Protein
62.5 mg	Calcium
200 mg	Sodium
< 1 g	Fiber

Asparagus with Romano Cheese and Pine Nuts

Source: mealsmatter.org

Ingredients

1 pound	Fresh asparagus (cut in half, using
	the top half of the spear)
1 1/2 tablespoons	Olive oil
1/4 cup	Romano cheese, fresh grated
1/4 cup	Pine nuts
1/4 teaspoon	Freshly ground pepper
1	Fresh lemon

Preparation

Turn on the broiler to high heat. Arrange asparagus on a baking sheet. Brush with olive oil on both sides of the asparagus. Add the cheese and pine nuts. Broil for 4 to 5 minutes or until cheese melts. Remove from heat. Add pepper and a squeeze of fresh lemon juice.

Nutrient Information

64	Calories
5 g	Total Fat
1 g	Saturated Fat
1 g	Polyunsaturated Fat
2 g	Carbohydrates
2 g	Protein
20 RE	Vitamin A
6 mg	Vitamin C
34 mg	Calcium
31 mg	Sodium
1 mg	Iron
1 g	Fiber

Grandma's Party Potatoes

Source: mealsmatter.org
Quick Cooking Magazine

The cream cheese and onion dip create a wonderful velvety texture. Make the night before and then pop it in the oven.

Ingredients

8 to 9 cups	Diced peeled potatoes
2 tbsp	Butter or margarine
2 tbsp	Milk
3/4 tsp	Salt
1/4 tsp	Pepper
1 package	(8 oz) cream cheese, softened
1	Carton (8 oz) French onion dip
	Paprika

Preparation

In a large saucepan, cook potatoes in boiling salted water until tender; drain. Mash the potatoes with butter, milk, salt, and pepper until smooth. Add cream cheese and onion dip; mix well. Spread in a greased 2-1/2 qt baking dish. Sprinkle with paprika. Cover and refrigerate for 8 hours or overnight. Remove from fridge 30 minutes before baking. Bake, uncovered, at 350 for 50-60 minutes or until heated through. Makes 12-14 servings.

Nutrient Information

223	Calories
9 g	Total Fat
5 g	Saturated Fat
0 g	Polyunsaturated Fat
32 g	Carbohydrates
4 g	Protein
365 IU	Vitamin A
16 mg	Vitamin C
27 mg	Calcium
228 mg	Sodium
2 mg	Iron
3 g	Fiber

Pumpkin Cheesecake Smoothie

Source: mealsmatter.org

http://www.3aday.org/

Ingredients

1 can	(14 ounces) pumpkin, chilled
3 ounces	Reduced-fat cream cheese
1 container (6 ounces)	low-fat vanilla yogurt
2 cups	Low-fat milk
1/4 cup	Brown sugar
1/2 teaspoon	Vanilla extract
1/2 teaspoon	Cinnamon
1/8 teaspoon	Nutmeg
6 teaspoons	Graham cracker crumbs, optional

Preparation

Place all ingredients (except graham cracker crumbs) in a blender and blend until smooth.

Pour into glasses and top each serving with a teaspoon of graham cracker crumbs, if desired.

Nutrient Information

150	Calories
4 g	Total Fat
3 g	Saturated Fat
23 g	Carbohydrates
6 g	Protein
135 mg	Sodium
2 g	Fiber

Cranberry Apple Dessert Risotto

Source: mealsmatter.org

whymilk.com

Risotto has become the hottest item on Italian menus, but this unique recipe is a dessert risotto, replacing the usual stock and wine with milk and fruit juice. If you like rice pudding, you'll love this!

Ingredients

1/2 cup	Dried cranberries
3 1/2 cups	Fat free skim or 1% lowfat milk
1	Cinnamon stick
1 pinch	Salt
1 tbsp	Butter
1	Large Golden Delicious apple, peeled,
	cored and finely diced (1 1/2 cups)
1/2 cup	Arborio rice
1 1/2 cups	Apple cider
2 tbsp	Packed light brown sugar

Preparation

1. In a small bowl, cover dried cranberries with boiling water. Set aside for 20 to 30 minutes to plump.

2. Heat milk, cinnamon stick and salt on the stovetop or in microwave until steaming hot, but not boiling. Remove from the heat, cover and set aside to steep.

3. In a heavy, deep sauté pan or Dutch oven, heat butter over medium heat. Add apple and cook, stirring frequently, until tender, 1 to 2 minutes. Add rice and cook, stirring constantly, 30 seconds. Add 3/4 cup apple cider and cook, stirring, until most of the liquid has evaporated, 1 to 2 minutes. Add the remaining 3/4 cup of the apple cider and cook, stirring, until most of the liquid has evaporated. Add sugar and mix well.

4. Add 1/2 cup of the warm milk and the cinnamon stick to the rice mixture and cook, stirring frequently, until almost all of it has been absorbed, 2 to 3 minutes. Continue cooking and stirring, adding remaining milk, 1/2 cup at a time, until the rice is tender and the risotto has a creamy consistency. Total cooking time will be about 20 minutes. 5. Remove from the heat and discard cinnamon stick.

6. Drain cranberries and stir into risotto, along with vanilla. Let cool for at least 10 minutes before serving warm.

Makes 4 servings.

Nutrient Information

336	Calories
3.5 g	Total Fat
2 g	Saturated Fat
0.2 g	Polyunsaturated Fat
71 g	Carbohydrates
9 g	Protein
553 mg	Vitamin A
2 mg	Vitamin C
279 mg	Calcium
103 mg	Sodium
0.3 mg	Iron
3 g	Fiber

Pecan Pie
Source: mealsmatter.org
Meal Master

Simple, delicious recipe that only requires a microwave.

Ingredients

1 tb	Butter Or Margarine
1	Ea Large Beaten Egg
1/4 c	Dark Corn Syrup
3 tb	Sugar
1 ts	Unbleached Flour
1/4 ts	Vanilla
1	X Pecan Pie Pastry Shell
1/4 c	Pecan Halves

Preparation

In a small nonmetal bowl micro-cook butter or margarine, uncovered, on 100% power for 20 to 30 seconds or till melted. Stir in the beaten egg, corn syrup, sugar, and flour. Micro-cook, uncovered, on 50% power for 3 to 3 1/2 minutes or till slightly thickened, stirring every 30 seconds. Stir in vanilla.

Turn into pecan pie pastry. Arrange pecan halves atop pie. Micro-cook, uncovered, on 30% power for 1 1/2 to 2 minutes or just till set, rotating the dish a quarter-turn every minute. Cool before serving.

Nutrient Information

251	Calories
14 g	Total Fat
4 g	Saturated Fat
3 g	Polyunsaturated Fat
29 g	Carbohydrates
3 g	Protein
134 mg	Vitamin A
0 mg	Vitamin C
13 mg	Calcium
165 mg	Sodium
1 mg	Iron
1 g	Fiber