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Defeat Diabetes Foundation

Defeat Diabetes
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Healthy and Tasty Recipes - Good for Diabetics!

October 2006

We're introducing another two new cookbooks this month, America's Best Cookbook for Kids with Diabetes and America's Complete Diabetes Cookbook. For all our recipes, Bookmark our Healthy and Tasty Recipe Page.

Fruity Pancakes

Protein Power Shake

Chicken Salad Nests

Orange-Apricot Chicken Tenders

Mushroom Barley Pilaf

Pumpkin Cookies

Fruity Pancakes

Source: The Fat Free Living Family Cookbook

by Jyl Steinback, America's Healthiest Mom

Serves: 4

1 1/3 cups flour	¼ cup mixed berry applesauce
2 T sugar	½ cup blueberries
2 tsp. baking powder	¾ cup sliced strawberries
¼ cup egg substitute	½ cup sliced banana
1 cup fat free vanilla yogurt	2 T brown sugar

Combine flour, sugar and baking powder in a medium bowl; mix well. Combine egg substitute, yogurt and applesauce in a separate bowl; mix until blended smooth and creamy. Add to flour mixture and stir just until dry ingredients are moistened. Combine blueberries, strawberries and banana in a small bowl and mix well. Add 1 cup fruit mixture to pancake batter and mix lightly. Preheat oven to 200ºF. Line baking sheet with foil and set aside. Lightly spray large nonstick skillet with nonfat cooking spray and heat over medium -high heat. Using ¼ cup measuring cup, pour batter into hot skillet. Cook 3-4 minutes until pancakes begin to brown on the bottom and bubble on the top. Carefully flip pancakes with spatula and cook until golden brown. Place cooked pancakes on baking sheet and keep warm in oven while preparing remaining batter. Combine remaining fruit and brown sugar in a food processor or blender; process until blended smooth. Serve fruit sauce with pancakes.

Nutrition per Serving		Exchanges	Carb Choices
Calories	269	2 2/3 starch	0
Fat	<1 g	1 fruit
Carbohydrates	58 g
Protein	8 g
Cholesterol	1 mg
Dietary Fiber	3 g
Sodium	224 mg

Protein Power Shake

Source: The Fat Free Living Family Cookbook

by Jyl Steinback, America's Healthiest Mom

Serves: 2

1 cup apple juice

1 large banana

1 cup fat-free strawberry-banana yogurt

¾ oz. protein powder

5-6 ice cubes

Combine all ingredients in the blender and process on high speed until creamy and smooth.

Nutrition per Serving		Exchanges	Carb Choices
Calories	201	1 2/3 milk	n/a
Fat	<1 g	1 fruit
Carbohydrates	38 g
Protein	14 g
Cholesterol	4 mg
Dietary Fiber	1 g
Sodium	88 mg

Chicken Salad Nests
Source: America's Best Cookbook for Kids with Diabetes
by Colleen Bartley

Serves: 4

2½ cups dice chicken breasts, 2 T plain yogurt

   (about 8 oz.) 2 T lower-fat mayonnaise

1 cup halved red or green                 ½ tsp. salt

   seedless grapes 1½ cups crisp chow mein noodles

½ cup drained pineapple tidbits   ½ cup grated carrots

¼ cup diced celery 2 T chopped fresh chives or parsley

In a medium bowl, mix chicken, grapes, pineapple and celery. In a small bowl, combine yogurt, mayonnaise and salt. Pour over chicken mixture and toss lightly. Cover and refrigerate for 1 hour. Just before serving, combine noodles and carrots. Divide evenly among 4 serving plates. Mound chicken mixture in the middle of each "nest" and sprinkle with chives.

Variation: Substitute 2 cans (each 6 oz.) drained, water-packed chunky light or white tuna for the chicken.

Nutrition per Serving		Exchanges	Carb Choices
Calories	245	1 starch	n/a
Fat, total	9 g	1 fruit
Fat, saturated	1 g	2½ lean meat
Carbohydrates	22 g
Protein	21 g
Cholesterol	53 mg
Dietary Fiber	2 g
Sodium	443 mg

Orange-Apricot Chicken Tenders

Source: The Fat Free Living Family Cookbook

by Jyl Steinback, America's Healthiest Mom

Serves: 6

2 tsp. fat-free chicken broth	2 tsp. garlic powder
2 lb. fat-free chicken tenders	¼ tsp. cinnamon
2 tsp. onion powder	1/8 tsp. cloves
½ cup apricot preserves	¼ tsp. nutmeg
1/3 cup orange juice	1/8 tsp. pepper
1 T fresh cilantro, minced

Lightly spray wok with nonfat cooking spray; add chicken broth and heat over medium-high heat. Add chicken tenders; sprinkle with onion powder. Cook chicken 6-8 minutes, stirring frequently, until no longer pink. Remove chicken from wok; set aside and keep warm. Combine apricot preserves, orange juice, cilantro, garlic powder, cinnamon, cloves, nutmeg and pepper in wok and mix well; bring to a boil over high heat. Remove wok from heat and stir in chicken tenders; toss until well coated. Serve immediately over rice or couscous.

Nutrition per Serving		Exchanges	Carb Choices
Calories	235	1 1/3 fruit	1
Fat	<1 g	4½ meat
Carbohydrates	22 g
Protein	35 g
Cholesterol	74 mg
Dietary Fiber	<1 g
Sodium	306 mg

Mushroom Barley Pilaf

Source: America's Complete Diabetes Cookbook

Edited by Katherine E. Younker, MBA, RD, Certified Diabetes Educator

Serves: 6

1 T margarine or butter	2½ cups chicken or vegetable stock
2 cups sliced mushrooms	1/3 cup finely chopped walnuts or pecans
1 small onion, chopped	¼ cup freshly grated Parmesan cheese
½ tsp. dried thyme or marjoram leaves	2 T chopped fresh parsley
1 cup pearl barley, rinsed	Salt and freshly ground black pepper

In a medium saucepan, heat butter over medium heat. Add mushrooms, onion and thyme, cook, stirring, for 5 minutes or until softened. Stir in barley and stock, bring to a boil. Reduce heat, cover and simmer, stirring occasionally and adding more stock if necessary, for 30 minutes or until barley is tender. Stir in walnuts, Parmesan cheese and parsley; season with salt and pepper to taste.

Nutrition per Serving		Exchanges	Carb Choices
Calories	222	1½ starch	n/a
Fat, total	8 g	1 vegetable
Fat, saturated	3 g	½ lean meat
Carbohydrates	30 g	1½ fat
Protein	9 g
Cholesterol	8 mg
Dietary Fiber	3 g
Sodium	405 mg

Pumpkin Cookies

Source: The Fat Free Living Family Cookbook

by Jyl Steinback, America's Healthiest Mom

Serves: 12 cookies

¼ cup canned pumpkin, mashed	½ tsp. baking soda
6 T brown sugar	½ tsp. pumpkin pie spice
2 T maple syrup	1 T cinnamon
2 T egg substitute	2 T sugar
1¼ cups flour

Lightly spray toaster oven baking tray or foil with nonfat cooking spray. In a medium bowl, combine pumpkin, brown sugar, maple syrup and egg substitute and mix until blended smooth. Add flour, baking soda and pumpkin pie spice and mix until dry ingredients are moistened and blended. In a small cup, combine cinnamon and sugar. Drop batter by tablespoons onto baking tray and sprinkle with cinnamon-sugar. Bake in 350ºF toaster oven 10-12 minutes, until lightly browned. Refrigerate or freeze unused batter 1-2 weeks.

Nutrition per Serving		Exchanges	Carb Choices
Calories	93	1 fruit	n/a
Fat	<1 g	1/3 starch
Carbohydrates	22 g
Protein	1 g
Cholesterol	0 mg
Dietary Fiber	<1 g
Sodium	41 mg