diabetic-recipe

Pineapple Zucchini Bread

2009-03-08T03:49:00.000-07:00

1 cup vegetable oil
3 large eggs
3 1/2 teaspoons Equal® for Recipes or 12 packets Equal® sweetener or 1/2 cups Equal® Spoonful™
1 teaspoon vanilla extract
2 cups shredded zucchini
1 (8 1/2-ounce) can unsweetened crushed pineapple in juice, drained
3 cups all-purpose flour
1 1/2 teaspoons ground cinnamon
1 teaspoon baking soda
3/4 teaspoon ground nutmeg
3/4 teaspoon salt
1 cup raisins
1/2 cup chopped walnuts, optional

Mix oil, eggs, Equal® and vanilla in large bowl; stir in zucchini and pineapple.
Combine flour, cinnamon, baking soda, nutmeg and salt in medium bowl; stir into oil mixture. Stir in raisins and walnuts, if desired.
Spread batter evenly in 2 greased and floured 8 1/2 x 4 1/2 x 2 1/2-inch loaf pans.
Bake in preheated 350*F (175*C) oven until breads are golden and toothpick inserted in centers comes out clean, 50 to 60 minutes. Cool in pans on wire racks 10 minutes; remove from pans and cool completely on wire rack.

Makes 2 loaves.

Nutrition Information Per Serving (1 slice): 134 cal., 2 g pro., 14 g carbo., 7 g fat, 20 mg chol., 97 mg sodium.

Food Exchanges: 1 Bread, 1 Fat.

Hot Cereals

2007-10-19T21:16:00.002-07:00

(makes 4 servings)
One great and healthy way to start off the morning is to include a hot whole grain cereal for breakfast. The addition of cinnamon and vanilla has always had people wondering what type of grain I use, 'cause the cereals are delicious. Here is how I make my cereals taste a bit better. My kids love it. Give it a try.

Prep time: 20 minutes
3 cups water
1/2 teaspoon cinnamon
1 teaspoon vanilla
1 cup oats, rolled (raw), preferably organic

Place the water in a pot and add the cinnamon and vanilla. Bring to water to a boil; reduce heat to a simmer.
Add the oats or whole grain cereal of choice and cook as directions indicate. Serve hot and enjoy the day!
Per serving:
80 calories (14% calories from fat), 3 g protein, 1 g total fat, 14 g carbohydrate, 0 cholesterol, 6 mg sodium
Exchanges:
1 carbohydrate (1 bread/starch)

English Muffin Breakfast Pizza

2007-08-23T23:49:00.000-07:00

(makes 1 serving)
2 tablespoons reduced-fat cream cheese
1 teaspoon reduced-fat sour cream
1/2 English muffin
1 small peach, peeled and sliced
ground cinnamon to taste
1/2 teaspoon light brown sugar
1. Preheat broiler.
2. In a small bowl, combine cream cheese and sour cream. Spread evenly over English muffin half. Arrange peach slices on top.
3. Sprinkle with some cinnamon and the brown sugar. Broil until cheese browns around the edges, about 2 minutes. Cut in half or quarters and eat warm.
Per serving:
185 calories (33% calories from fat), 6 g protein, 7 g fat (4.3 g saturated fat), 25 g carbohydrates, 3 g fiber, 22 mg cholesterol, 258 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit), 1 fat

Yogurt Popsicles

2007-08-23T23:41:00.000-07:00

(makes 6 servings)
3 cups (708 ml) plain nonfat yogurt
2/3 cup (156 ml) no-sugar-added strawberry syrup
1/2 cup (83 g) sliced fresh strawberries
6 paper cups
6 wooden popsickle sticks
1. Blend yogurt and syrup. Lightly mash strawberries with a fork or potato masher.
2. Place paper cups in a muffin tin. Divide the yogurt equally between the paper cups. Add and equal amount of the mashed strawberries to each cup. freeze until slushy, about 30 minutes. Insert a wooden stick into each cup for a handle.
3. Freeze until firm. Peel off paper cups before eating. (Once frozen, store popsicles in a self-sealing plastic bag.)
Per Serving:
126 calories (2% calories from fat), 8 g protein, trace total fat (0.1 g saturated fat), 24 g carbohydrate, 1 g dietary fiber, 2 mg cholesterol, 98 mg sodium
Exchanges: 2 carbohydrate (1 fruit, 1 skim milk)

Apple Pear Pie

2007-08-15T23:13:00.001-07:00

(makes 12 servings)
3 firm Granny Smith or other tart apples
3 firm but ripe Red Bartlett pears
2 1/2 tablespoons (37.5 ml) fresh lemon juice
1/4 cup (48 g) sugar
1/2 teaspoon (2.5 ml) ground cinnamon
3 tablespoons (45 ml) no sugar added apricot preserves
1 prechilled 9-inch (23 cm) unbaked pastry shell

Preheat oven to 425°F (220°C).
Peel and core the apples and pears; thinly slice. Gently toss with the lemon juice, 2 tablespoons (24 g) of the sugar, and the cinnamon. Alternate the apple and pear slices, arranging them in slightly overlapping in concentric circles. Sprinkle the fruit with the 2 remaining tablespoons (24 g) of sugar.
Bake for 15 minutes, reduce oven heat to 375°F (190°C), and continue to bake for another 30 to 40 minutes or until the fruit and crust are golden.
In a small saucepan, heat preserves. Brush over the top of the hot fruit. Cool pie before serving.
Per serving: 152 calories (28% calories from fat), 2 g protein, 5 g total fat (0.4 g saturated fat), 27 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 25 mg sodium
Exchanges: 2 carbohydrate (1 bread/starch, 1 fruit), 1 fat

Quick Pork Chili

2007-08-14T00:11:00.000-07:00

(makes 6 servings)
olive oil cooking spray
1 medium onion, 6 ounces (180 g), chopped
2 garlic cloves, minced 1 to 2
1/2 tablespoons (15 to 42.5 ml) good quality chili powder, or to taste
1 teaspoon (5 ml) crushed dried oregano
1 teaspoon (5 ml) ground cumin
1 14 1/2-ounce can (411 g) no salt added diced tomatoes
1 15-ounce can (425 g ) kidney beans, rinsed and drained
1 4-ounce can (113 g) chopped green chilies
1 8-ounce (226 g) low-sodium tomato sauce reserved cooked pork tenderloins, cubed, about 3 cups (450 g)
1/3 cup (31 g) shredded fat-free chart Cheddar or Monterey Jack cheese
sprigs of fresh cilantro for garnish

1.In a large nonstick saucepan, sprayed with cooking spray, sauté onion and garlic over medium heat until onion is wilted, about 3 minutes.
2. Stir in chili powder (start with 1 tablespoon (15 ml) for mild, 2 tablespoons (30 ml) for moderately hot, 2 1/2 (42.5 ml) tablespoons for hot), oregano, cumin, tomatoes, kidney beans, chilies, and tomato sauce. Cook, stirring occasionally, for 15 minutes, adding water if needed.
3. Stir in pork. Heat through, about 5 minutes.
4. Ladle into 6 shallow soup dishes and sprinkle each serving with some of the cheese. Garnish with cilantro sprig.
Per Serving: 200 calories (15% calories from fat), 22 g protein, 3 g total fat (0.9 g saturated fat), 21 g carbohydrate, 6 g dietary fiber, 47 mg cholesterol, 294 mg sodium
Exchanges: 2 1/2 very lean meat, 1 carbohydrate (1 bread/starch), 1 vegetable

Baked Flounder with Peppers and Tomatoes

2007-08-13T19:26:00.000-07:00

(makes 4 servings)

4 6-ounce (180 g) fillets of flounder
1/4 teaspoon (1.25 ml) kosher salt
freshly ground pepper
2 bell peppers, red and yellow, 6 ounces (180 g) each
olive oil cooking spray
1 8-ounce (240 g) sweet onion, chopped
3 large cloves garlic
2 tomatoes, 12 ounces(360 g) total, seeded and chopped
1 tablespoon (15 ml) minced fresh tarragon or 1 teaspoon (5 ml) crushed dried
1 tablespoon (15 ml) balsamic vinegar

1. Preheat oven to 350°F (180° C), Gas Mark 4.
2. Place the fillets in an oven proof baking dish. Sprinkle with salt and pepper. Set aside.
3. Char the bell peppers using either a gas range burner or the broiler. Quickly place in a paper bag to steam. Remove when cool enough to handle. Remove the skin and seeds. Chop.
4. Coat a nonstick skillet with cooking spray. Sauté the onion and garlic until onions are wilted. Add the peppers and tomatoes and cook stirring over high heat for 3 minutes. Stir in the tarragon and vinegar.
5. Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque. Serve immediately.
Per serving:
207 calories (10% calories from fat), 31 g protein, 2 g total fat (0.5 g saturated fat), 16 g carbohydrates, 4 g dietary fiber, 80 mg cholesterol, 256 mg sodium
Diabetic exchanges:
4 very lean protein, 1 carbohydrate (3 vegetable)