Chicken and Bulgur Loaf - 20g Carbs, 3g Fiber From: America's Everyday Diabetes Cookbook by Katherine E. Younker

Servings: 6

3/4 cup chicken stock or vegetable stock

1/2 cup bulgur

1 cup chopped red bell peppers

1 cup chopped onions

12 oz ground chicken

1 large egg

1 large egg white

1/4 cup ketchup

1/4 cup dry seasoned bread crumbs

1 1/2 tsp minced garlic

1/2 tsp dried basil

1/8 tsp salt

1/8 tsp freshly ground black pepper

1/4 cup barbecue sauce

Preheat oven to 375 degrees F. Spray a

8x4-inch loaf pan with vegetable spray.

In a saucepan over medium-high heat, bring stock

to a boil. Add bulgur; remove from heat. Let stand,

covered, for 20 minutes or until liquid is absorbed

and grain is tender. Set aside to cool.

In a nonstick frying pan sprayed with vegetable spray,

cook red peppers and onions over medium-high heat for

10 minutes or until golden and tender; set aside to cool.

In a bowl combine bulgur, ground chicken, egg, egg white,

ketchup, bread crumbs, garlic, basil, salt and pepper.

On a piece of waxed paper, pat mixture into an 8-inch

square. Spread cooled red peppers and onions over surface.

Using waxed paper as an aid, roll up mixture from bottom.

Lifting waxed paper, gently drop loaf seam-side down into

prepared loaf pan. Spread barbecue sauce over top. Bake in

preheated oven, uncovered, for 30 minutes.

Servings: 6

Nutrition per Serving:

218 Calories, 9g Fat, 37mg Cholesterol, 262mg Sodium, 

15g Protein, 20g Carbs, 3g Fiber

Diabetic Exchanges: 1/2 Starch, 2 Vegetables, 1 Lean Meat, 1 Fat

Grilled Veal Chops With Warm Tomato-Olive Vinaigrette

4 veal rib chops, 8 ozd. each

5 tablespoons extra-virgin olive oil, divided

1 large garlic clove, minced

1 1/2 cups diced seeded plum tomatoes

1/2 cup coarsely chopped pitted Kalamata olives

1/2 cup thinly sliced fresh basil

1 tablespoon red wine vinegar

Prepare barbecue (medium-high heat). Rub veal chops with 1 tablespoon oil; sprinkle with salt and pepper. Grill veal to desired doneness, about 4 minutes per side for medium.

Meanwhile, combine 4 tablespoons oil and garlic in small saucepan. Set on edge of grill or over medium heat on stove top and heat oil until garlic is fragrant, about 1 minute. Mix in tomatoes, olives, basil, and vinegar. Stir vinaigrette until heated through, about 2 minutes. Season with salt and pepper; serve with chops.

Makes 4 servings.

Calories 151, Fat 17 g, Carbs 0.5 g, Sodium trace, Fiber trace.

Old Fashioned Baked Custard - 8g Carbs, 0g Fiber, 8g Sugar From: The New Family Cookbook for People with Diabetes

3 large eggs, slightly beaten OR 3/4 cup egg substitute

2 Tbsp sugar

1/4 tsp salt

1/8 tsp ground nutmeg

2 cups fat-free milk

1/2 tsp pure vanilla extract

Pinch of ground cinnamon

Preheat oven to 325 degrees.

In a large bowl, combine eggs, sugar, salt and nutmeg. Slowly stir

in milk and vanilla. Pour 1/2 cup custard into each of six 5-ounce

custard cups. Sprinkle with cinnamon.

Set filled custard cups in a shallow pan. Pour about 1 inch of hot

water in the pan around custard cups. Bake on center rack of oven 

35 minutes, or until a knife inserted comes out clean. Serve hot, 

warm or chilled.

Recipe makes 3 cups 

Serving Size: 1/2 cup

Servings: 6

Nutrition per Serving:

82 Calories, 3g Fat, 108mg Cholesterol, 171mg Sodium, 

8g Carbs, 0g Fiber, 8g Sugars, 6g Protein

Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat

Buttery Spaghetti Squash - 13g Carbs From: Family Circle's All-Time Favorite Recipes

Prep Time: 10 Min

Servings: 6

3 lb spaghetti squash, halved lengthwise, seeded

2 Tbsp butter, melted

1/4 cup chicken broth

2 Tbsp chopped fresh parsley

1/4 tsp salt

1/8 tsp black pepper 

1. Place squash, cut side down, in a microwave-safe dish. Add 

2 tablespoons water. Cover dish tightly with plastic wrap. 

Microwave on 100% power 25 to 30 minutes or until squash is 

tender. Let stand 5 minutes.

2. Carefully remove plastic wrap. Pull out squash strands 

with a fork; place in a large bowl.

3. Mix butter, broth, parsley, salt and pepper; add to 

squash. Serve. 

Servings: 6

Nutrition per Serving:

95 Calories, 5g Fat, 1g Protein, 168mg Sodium, 13g Carbs

Exchanges: 1 Bread/Starch, 1 Fat

Cannellini and Cabbage Soup - 21.9g Carbs From: The New Family Cookbook for People with Diabetes

Makes: 8 Servings (about 1 cup each)

Vegetable cooking spray

3 cups thinly sliced or chopped cabbage

1 small onion, coarsely chopped

3 cloves garlic, minced

1 tsp crushed caraway seeds

2 (15oz cans) reduced-sodium chicken broth

1 cup water

1 (15oz can) cannellini or Great Northern beans, rinsed, drained

1/2 cup (4oz) mostaccioli (penne), uncooked

Salt and pepper, to taste

Spray large saucepan with cooking spray; heat over medium

heat until hot. Saute cabbage, onion, garlic, and caraway

seeds until cabbage begins to wilt, 8 to 10 minutes.

Add chicken broth, water, and beans to saucepan; heat

to boiling. Stir in pasta; reduce heat and simmer,

uncovered, until pasta is al dente, about 15 minutes.

Season to taste with salt and pepper.

Servings: 8

Serving Sine: about 1 cup each

Nutrition per Serving:

107 Calories, 1g Fat, 0mg Cholesterol,

175mg Sodium, 6.9g Protein, 21.9g Carbs

Diabetic Exchanges: 1 Vegetable, 1 Bread, 1/2 Meat

Teriyaki Sesame Vegetables - 13g Carbs, 2g Fiber From: The Best Diabetes Cookbook

Servings: 4

1 1/2 tsp vegetable oil

1 tsp crushed garlic

Half of a large sweet red or yellow pepper, thinly sliced

Half of a large sweet green pepper, thinly sliced

1-1/2 cups snow peas

1 large carrot, sliced thinly

1/2 tsp sesame seeds

-->Sauce Ingredients

1 tsp crushed garlic

1 Tbsp soya sauce

1 Tbsp rice wine vinegar OR white wine vinegar

1/2 tsp minced gingerroot

1/2 tsp sesame oil

1 Tbsp water

1 Tbsp brown sugar

1 1/2 tsp vegetable oil

Sauce:

In a small saucepan, combine garlic, soya sauce,

vinegar, ginger, sesame oil, water, sugar and vegetable

oil; cook for 3 to 5 minutes or until thickened and syrupy.

In large non-stick skillet, heat oil; saute garlic,

red and green peppers, snow peas and carrot,

stirring constantly, for 2 minutes.

Add sauce; saute for 2 minutes or just until vegetables are

tender-crisp. Place in serving dish and sprinkle with sesame seeds.

Servings: 4

Nutrition per Serving:

128 Calories, 8g Fat, 0mg Cholesterol, 13g Carbs, 2g Fiber, 

3g Protein, 256mg Sodium

Diabetic Exchanges: 2 Vegetables, 1 1/2 Fat

Swordfish with Mango Coriander Salsa - 12g Carbs, 2g Fiber From: The Best Diabetes Cookbook

Servings: 6

1 1/2 lb swordfish steaks

1 tsp vegetable oil

-->Salsa Ingredients

1 1/2 cups finely diced mango or peach

3/4 cup finely diced red peppers

1/2 cup finely diced green peppers

1/2 cup finely diced red onions

1/4 chopped fresh coriander

2 Tbsp lemon juice

2 tsp olive oil

1 tsp minced garlic

Start barbecue or preheat oven to 425 degrees F.

Brush fish with 1 teaspoon of oil on both sides.

Barbecue or bake fish for 10 minutes per inch thickness,

or until if flakes easily when pierced with a fork.

Meanwhile, in bowl combine mango, red peppers, green

peppers, red onions, coriander, lemon juice, olive oil

and garlic; mix thoroughly. Serve over fish.

Servings: 6

Nutrition per Serving:

219 Calories, 8g Fat, 49mg Cholesterol, 12g Carbs,

2g Fiber, 26g Protein, 111mg Sodium 

Diabetic Exchanges: 1/3 Fruit, 1 Vegetable, 3 1/2 Very Lean Meat, 1 Fat

Peach Almond Upside Down Cake - 19.8g Carbs From: 1,001 Delicious Recipes for People with Diabetes

Servings: 8

1 (8 1/4oz can) peaches in juice, well drained

1/2 cup unsweetened applesauce

5 1/2 tsp Equal for Recipes OR 18 packets Equal sweetener

1 egg

1/2 tsp vanilla

1 cup cake flour

1 tsp baking powder

1/4 tsp baking soda

1/2 tsp ground cinnamon

1/8 - 1/4 tsp ground nutmeg

1/4 tsp salt

1/2 cup reduced-fat buttermilk

1/4 cup sliced almonds

Cut peach slices into thirds; arrange in bottom

of lightly greased 8-inch round pan.

Mix applesauce, Equal for Recipes, egg, and vanilla until

smooth in medium bowl. Mix in combined flour, baking powder,

baking soda, cinnamon, nutmeg, and salt alternately with

buttermilk, beginning and ending with dry ingredients.

Pour batter over peach slices in pan.

Bake at 350 degrees F. until cake is browned and toothpick

inserted in center comes out clean, about 20 minutes.

Invert cake immediately onto serving plate.

Cool 10 to 15 minutes; and sprinkle with almonds.

Servings: 8

Nutrition per Serving:

136 Calories, 2.6g Fat, 27mg Cholesterol,

207mg Sodium, 6.1g Protein, 19.8g Carbs

Diabetic Exchanges: 1/2 Fruit, 1 Bread, 1/2 Fat

Soba Noodle Salad - 17g Carbs, 1g Fiber, 2g Sugar From: The Professional Chef's Techniques of Healthy Cooking

From: The Professional Chef's Techniques of Healthy Cooking

Yield: 2 pounds

Serves: 10

Serving Size: 3 ounces

20 oz soba noodles

1 1/2 tsp arrowroot

8 fluid oz Vegetable stock

3 1/2 fluid oz lime juice

2 fluid oz rice wine vinegar

2 Tbsp reduced-sodium soy sauce

2 Tbsp minced fresh ginger

4 tsp grated lime zest

2 tsp minced garlic

2 Tbsp sesame oil

1/2 oz cilantro, chopped

2 Tbsp vegetable oil

4 oz fresh shiitake mushroom julienne

4 oz snow peas, blanched

Cook the noodles in boiling water until tender to the bite.

Drain and cool the noodles to room temperature.

Combine the arrowroot with enough stock to form a slurry.

Bring the remaining stock to a boil. Add the slurry and stir

until thickened. Cool to room temperature.

Combine the lime juice, vinegar, soy sauce, ginger, lime zest,

and garlic. Whisk in the thickened stock and sesame oil. Stir

in the cilantro.

Heat the vegetable oil in a small saute pan. Add the

mushrooms and saute until almost cooked. Add the snow peas

and continue to saute until the peas are bright green.

Toss together the noodles, snow peas, mushrooms, and

vinaigrette. Serve the salad at room temperature.

Yield: 2 pounds

Serves: 10

Serving Size: 3 ounces

Nutritional Information Per Serving: (3 ounces)

130 Calories, 6g Fat, 0mg Cholesterol, 135mg Sodium, 

17g Carbs, 1g Dietary Fiber, 2g Sugars, 4g Protein

Diabetic Exchanges: 1 Bread/Starch, 1/2 Fat

Quinoa Pilaf with Red and Yellow Peppers - 22g Carbs, 2g Fiber, 1g Sugar From: The Professional Chef's Techniques of Healthy Cooking

Yield: 2 1/4 pounds

Serves: 12

Serving Size: 3 ounces

2 1/2 Tbsp minced shallots

2 Tbsp minced garlic

20 fl oz Chicken or Vegetable stock

12 oz quinoa, well-rinsed

1/2 tsp salt

1/4 tsp ground white pepper

1 bay leaf

1 sprig thyme

7 oz roasted red and yellow peppers, diced

In a medium saucepan, sweat the shallots and garlic in 2 fluid

ounces of the stock until the shallots are translucent.

Add the quinoa, remaining stock, salt, pepper, bay

leaf, and thyme. Bring the liquid to a boil.

Cover the pot tightly and place in a 350 degree F.

oven until the quinoa is tender and has absorbed

all the liquid, about 15 minutes.

Remove and discard the bay leaf and thyme. Fluff the

quinoa with a fork to separate the grains and release

steam. Fold in the peppers and serve.

Yield: 2 1/4 pounds

Serves: 12

Serving Size: 3 oz

Nutrition per Serving: 

130 Calories, 2g Fat, 0mg Cholesterol, 150mg Sodium,

22g Carbs, 2g Dietary Fiber, 1g Sugars, 5g Protein

Diabetic Exchanges: 1 Bread/Starch, 1 Vegetabl

Spiced Apple Pudding - 26g Carbs

Original Source Unknown

Prep Time: 20 Minutes

Servings: 4 

Serving Size: 1/2 cup

2 cups Unsweetened apple juice

1/3 cup Granulated sugar substitute

1/3 cup Cornstarch

1/2 tsp Cinnamon

1 Egg

1. In a heavy saucepan, combine 1/2 cup apple juice and cornstarch;

mix well. Add remaining juice. Place over medium heat and cook,

stirring, until mixture comes to a boil. Reduce heat and simmer

for 2 minutes. Remove from heat.

2. In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to

beaten egg. Stir until smooth. Return immediately to hot mixture,

stirring constantly. (The hot mixture will cook the egg.)

3. Stir in sweetener and cinnamon. Pour into 4 dessert dishes,

cover with plastic wrap to prevent skin from forming. Cool to

room temperature or chill in refrigerator.

Servings: 4 

Serving Size: 1/2 cup

Nutrition per Serving:

117 Calories, 1g Protein, 1g Fat, 26g Carbs

Exchanges: 1 Bread/Starch; 1 Fruit

Orange and Almond Cake - 16g Carbs, 0g Fiber From: "Great Healthy Food - Diabetes" by Azmina Govindji

Yield: 10 slices

Serving Size: 1 slice

3/4 cup all-purpose flour

Pinch of salt

2 tsp baking powder

2 large eggs

1/2 cup reduced-fat margarine, at room temperature

1/3 cup PLUS 2 Tbsp granulated sugar

1/3 cup ground almonds

1/2 tsp almond extract

2 tsp finely grated orange zest

Preheat the oven to 350 degrees F.

Lightly grease the base of an 8-inch non-stick

baking pan and line with parchment paper.

Sift the flour, salt and baking powder together.

Beat the eggs until they are light and frothy.

Beat the margarine and sugar together until smooth and creamy.

Add the beaten eggs gradually, beating well between each

addition. If the mixture shows any signs of curdling, beat

in a little of the flour mixture.

Stir in the flour mixture together with the ground almonds,

almond extract and orange zest and mix lightly to a thick,

fluid (but not runny) consistency, adding a little orange

juice or water if necessary.

Pour into the prepared pan, smooth the top, and bake in

the center of the oven for about 45-50 minutes, or until

a skewer comes out clean when inserted into the center.

Strip off the parchment paper and leave the

cake to cool on a wire rack.

Yield: 10 slices

Serving Size: 1 slice

Nutrition per Serving:

122 Calories, 6g Fat, 32mg Cholesterol, 2g Protein, 

16g Carbs, 0g Fiber, 99mg Sodium

Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat

Carrot Cake - 26g Carbs, 3g Fiber From: "Great Healthy Food - Diabetes" by Azmina Govindji

Yield: Makes 12 slices

1 slice per serving

1 1/4 cups whole wheat flour

Pinch of salt

2 1/2 tsp baking powder

1 tsp ground cinnamon

1 tsp ground ginger

1/2 cup light brown sugar

3/4 cup raisins, soaked overnight

in 1/2 cup unsweetened orange juice

4 medium carrots, peeled and finely grated

1 Tbsp sunflower oil

2 medium egg whites, at room temperature

3 1/2 oz low-fat cream cheese beaten

with 2 tsp sifted confectioners' sugar

Preheat the oven to 325 degrees F. Lightly grease an

8 x 4 inch loaf pan and line it with parchment paper.

Sift the flour, salt, baking powder, cinnamon and ginger

into a large bowl, tipping in any bran left in the sifter.

Stir in the sugar, raisins with their juice,

carrots and oil and mix well.

Beat the egg whites until they stand up in soft

peaks, then fold lightly but thoroughly into the

carrot mixture, using a large spoon or spatula.

Pour into the pan and bake in the center of the oven

for about 1 1/4 hours, or until a skewer inserted in

the center comes out clean.

Cool in the pan for 10 minutes, then turn out onto a

wire rack and peel off the lining paper. When completely

cool, cut in half horizontally and fill with the

sweetened cream cheese.

Makes: 12 slices

Serving Size: 1 slice 

Nutrition per Serving:

137 Calories,3g Fat, 1g Saturated Fat, 5mg Cholesterol, 

4g Protein, 26g Carbs, 3g Fiber, 154mg Sodium

Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat

Cherry Almond Bars - 18g Carbs, 1g Fiber From: "Great Healthy Food - Diabetes" by Azmina Govindji

Yield: 16 bars

2 cups all-purpose flour

2 tsp baking powder

2/3 cup reduced-fat margarine

2 Tbsp granulated sugar

2/3 cup ground almonds

1/3 cup PLUS 2 Tbsp candied cherries, finely chopped

1 large egg, beaten

3/4 cup skim milk

Preheat the oven to 325 degrees F. Lightly grease

and line a jelly-roll pan with parchment paper.

Sift the flour and baking powder. In a large bowl,

cream the margarine and sugar until light and fluffy.

Stir in the ground almonds and cherries.

Mix the beaten egg with the milk and almond extract,

and gradually beat into the creamed margarine and

sugar, adding a little of the flour mixture if there

is any sign of curdling.

Beat in the rest of the flour mixture, turn into the

prepared pan and bake for about 35 minutes or until

a skewer inserted in the center comes out clean.

Remove the lining paper, allow to cool on a wire rack and when

completely cool, cut into bars or squares before serving.

Yield: 16 bars

Serving Size: 1 bar

Nutrition per Serving:

130 Calories, 5g Fat, 14mg Cholesterol, 

18g Carbs, 1g Fiber, 3g Protein, 106mg Sodium

Diabetic Exchanges: 1 Starch, 1 Fat

Fruit Scones - 14g Carbs, 1g Fiber From: "Great Healthy Food - Diabetes" by Azmina Govindji

Yield: Makes 18

Serving Size: 1 scone 

1 cup all-purpose white flour

1 cup whole wheat flour

2 1/4 tsp baking powder

Pinch of salt

1/4 cup soft margarine (at room temperature)

2 Tbsp granulated sugar

1/3 cup raisins

2/3 cup skim milk (keep 2 tsp aside for brushing

the tops of the scones before baking)

Preheat the oven to 425 degrees F. Sift the flours into

a bowl with the baking powder and salt, tipping any

leftover bran into the sifted mixture.

Lightly rub in the margarine with your fingertips until

the mixture has the consistency of fine bread crumbs.

Mix in the sugar and raisins (the same quantities of

dried mixed peel can be used instead) and add the milk

a little at a time, mixing well until a soft dough is formed.

Turn out onto a lightly floured board and roll out to

a thickness of 3/4 inch. Using a 1-1/2-inch pastry

cutter, cut out the scones, re-rolling the leftover

dough as necessary until you have used it all.

Place the scones on a lightly greased baking sheet, brush

the tops with a little skim milk to glaze, and bake near

the top of the oven for 15 - 20 minutes until golden.

Cool on a wire rack until the scones are just warm, then serve.

Yield: Makes 18

Serving Size: 1 scone 

Nutrition per Serving:

78 Calories, 2g Fat, 0mg Cholesterol, 2g Protein, 

14g Carbs, 1g Fiber, 157mg Sodium

Diabetic Exchanges: 1 Starch, 1/2 Fat

Crunchy Chicken Stir Fry Salad - 12g Carbs From: Diabetes Cookbook for Dummies

Crunchy Chicken Stir Fry Salad - 12g Carbs

From: Diabetes Cookbook for Dummies

Servings: 2

1 Tbsp sesame oil

12 ounces boneless, skinless chicken breasts, sliced into strips

1/2 cup baby carrots

1/4 tsp garlic powder

1/8 tsp onion powder

1/8 tsp white pepper

1/4 tsp sesame seeds

1/2 cup broccoli florets

1/4 cup celery, small sliced diagonally

1/2 cup snap peas

1 Tbsp low-sodium teriyaki sauce

1 tsp low-sodium soy sauce

1/2 cup low-sodium chicken broth

1 cup blanched and roughly chopped Chinese bok choy

2 Tbsp slivered almonds

Heat a large skillet over medium-high heat. Add the oil. Add

the chicken strips, carrots, and garlic powder. Saute until

the chicken is lightly browned (about 7 minutes). Add the

onion powder, white pepper, sesame seeds, broccoli, and celery.

Cook and continue stirring until the vegetables are soft.

Lower the heat and add the snap peas, teriyaki sauce, soy

sauce, and chicken broth. Continue stirring. Simmer until

the liquid has reduced slightly.

Divide the bok choy between two plates. Spoon the chicken

mixture over the bok choy. Sprinkle the almonds on top.

Servings: 2

Nutrition per Serving:

352 Calories, 15g Fat, 95mg Cholesterol, 403mg Sodium,

12g Carbs, 40g Protein

Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat

Crab Cakes From: Forbidden Foods Diabetic Cooking

Servings: 8

1 lb snow or lump crab meat

2 slices white bread, made into crumbs

2 eggs, slightly beaten

1/2 red bell pepper, finely chopped

2 Tbsp all-purpose flour

2 Tbsp minced fresh parsley

2 Tbsp fresh lemon juice

1 Tbsp fat-free mayonnaise

1 tsp Old Bay Seasoning

1/2 tsp dried thyme

1/2 tsp cayenne pepper

2 tsp olive oil

Pick through the crab meat to remove any shells.

In a medium bowl, combine the crab, bread crumbs, eggs,

pepper, flour, parsley, lemon juice, mayonnaise, Old

Bay Seasoning, thyme, and cayenne pepper until blended.

Shape the mixture into 8 round cakes.

In a medium skillet, heat the oil. Add the cakes and

brown on each side, about 1-2 minutes. Continue cooking,

covered, over medium-low heat, turning occasionally until

fully cooked, about 4-5 minutes on each side.

Servings: 8

Serving Size: 1 cake

Nutrition per Serving:

106 Calories, 3g Fat, 87mg Cholesterol, 313mg Sodium,

7g Carbs, 1g Dietary Fiber, 1g Sugars, 12g Protein

Diabetic Exchanges: 1/2 Starch, 2 Very Lean Meat

Turkey Cutlets with Cider-Dijon Sauce - 13g Carbs, 0g Fiber

From: The Eating Well Diabetes Cookbook

Servings: 4

3 Tbsp instant or all-purpose flour

1/2 tsp dried thyme

1/2 tsp dried marjoram

1/4 tsp salt, or to taste

1/2 tsp freshly ground pepper, plus more to taste

Pinch of cayenne pepper

1 lb turkey cutlets

3 tsp extra-virgin olive oil, divided

1 large shallot, minced

1 cup apple cider OR unsweetened apple juice

2 Tbsp Dijon mustard

Combine flour, thyme, marjoram, salt, pepper and cayenne in

a shallow pan. Dredge turkey lightly in the flour mixture,

shaking off excess. (Discard any leftover flour.)

Heat 1 teaspoon oil in a large skillet over medium-high heat.

Add half the turkey and cook until golden outside and no longer

pink inside, 1 to 2 minutes per side. Transfer to a plate and

tent with foil to keep warm. Saute the remaining turkey in

another 1 teaspoon oil; add to the previous batch.

Add the remaining 1 teaspoon oil to the pan. Add shallot and

cook, stirring, until softened, about 1 minute. Add cider (or

juice) and mustard. Bring to a boil, scraping up any browned bits.

Cook until liquid is reduced by half, about 4 minutes. Stir in

any accumulated juices from the turkey. Divide turkey among

4 plates and spoon sauce over. Serve immediately.

Servings: 4

Nutrition per Serving:

268 Calories, 11g Fat, 45mg Cholesterol,

13g Carbs, 0g Fiber, 29g Protein, 350mg Sodium

Diabetic Exchanges: 1 Other Carbohydrate, 4 Lean Meat

Albanian Liver Meze

Recipe By :The Ottoman Kitchen by Sarah Woodward

Serving Size : 4 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowerCarbs

LowFat (Less than 30%) Meat

Starter

1 pound lamb liver

sea salt

1 teaspoon paprika -- heaped

1 pinch red pepper flakes -- generous

1 large white onion -- peeled

1 teaspoon sumac

1 handful fresh flat leaf parsley -- generous, leaves finely chopped

olive oil

all purpose flour

freshly ground black pepper

1 lemon -- quartered to serve

Rinse the liver well, then trim it of any membrane and gristle and cut into bite-size pieces. Sprinkle it generously with salt, add the paprika and red pepper flakes and leave to stand for 30 minutes or so.

Meanwhile, cut the onion in half and slice into fine half-moons. Sprinkle the onion with 2 teaspoons of salt and let stand for 10 minutes. Rinse it well under running water and let drain thoroughly, squeezing with your hands to get rid of excess moisture. Add the sumac and parsley and pile on one half of a serving plate.

When you are nearly ready to eat, heat 4 tablespoons of olive oil in a heavy skillet over medium heat. Sprinkle some flour over the countertop or a wooden chopping board and add plenty of pepper. Lightly roll the liver pieces in the flour, shaking them to get rid of any excess.

The oil is hot enough when a piece of liver placed in the pan begins to sizzle immediately. Fry the liver in several batches, stirring all the time - it needs no more than a couple of minutes at most or it will toughen. Lift each batch of liver out with a draining spoon and, if necessary, add a little more oil to the pan before frying the next batch - but make sure the oil is hot enough before you add the liver.

Pile all the liver onto the other half of the serving plate, add the quarters of lemon and serve immediately. The trick is to have a mouthful of tender, spicy liver followed by a little of the onion and parsley salad.

Serves 4, as a starter

Albania fell to the Ottomans shortly after Serbia and Bosnia, in the mid-fifteenth century, and the Albanians were soon to become an integral element of the shifting population of the [Ottoman] Empire, playing a particular role in the army and the construction industry - their specialization was the building of aqueducts. This dish of lamb's liver cooked with paprika and garlic (not used here) soon became an Ottoman favorite that lives on in Turkish, Greek and Middle Eastern food today. It is one of the few recipes that still acknowledges its country of origin - wherever it is found, it is called Albanian liver. The accompanying onion and parsley salad, flavored with sumac, is vital for both flavor and texture.

Cuisine: "Turkish"

S(Formatted by Chupa Babi): "April 2009"

Copyright: "2002"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 178 Calories; 6g Fat (30.0% calories from fat); 24g Protein; 7g Carbohydrate; 1g Dietary Fiber; 421mg Cholesterol; 89mg Sodium

Exchanges: 0 Grain(Starch) ; 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat

Spinach Zucchini Souffle - 7g Carbs, 1.9g Fiber

2 10 oz. packages fresh spinach

2 zucchini, shredded, drained

1 carrot, shredded

3 green onions, diced

4 eggs

2 tablespoons oil

1/3 cup matzo meal

1 teaspoon chicken bouillon powder

1 teaspoon minced fresh basil

1/2 teaspoon dried oregano

2 tablespoons minced parsley

1 small garlic clove, minced or 1/2 tsp. garlic powder

Heat the oven to 350 degrees. Grease a shallow 6-cup oven-proof dish.

Place the spinach in a microwave-safe bowl with a little water, cover and microwave until wilted, 2 to 3 minutes. Drain and chop.

Toss the spinach with the zucchini, carrot, green onions, eggs, oil, matzo meal, chicken bouillon, basil, oregano, parsley and garlic. Pack into the dish.

Bake until slightly puffy and lightly browned, 25 to 35 minutes. Serve hot or warm.

Makes 8 to 12 servings

Calories 77, Fat 4 g, Carbs 7 g, Sodium 67 mg, Fiber 1.9 g.

Spanish Spinach - 1g Carbs, 1g Fiber

4 bunches fresh spinach, rinsed, chopped OR 

1 lb. frozen chopped spinach

3 tablespoons olive oil

1 tablespoon Spanish pimenton (smoked paprika)

1/4 teaspoon salt

2/3 cup water

1/2 cup toasted pine nuts

If using frozen spinach, plunge into boiling water until cooked, about 6 minutes. If using fresh spinach, place rinsed but not dried leaves in a large pan and cook, stirring until wilted, about 3 to 4 minutes. Drain.

Heat the oil in a nonstick, nonreactive skillet over medium heat. Add pimenton and cook, stirring about 2 minutes. Add spinach, salt and 2/3 cup water, stirring another minute. Add pine nuts and toss until just heated through. Serve as a side dish or appetizer.

Makes 4 servings

Calories 64, Fat 7 g, Carbs 1 g, Sodium 105 mg, Fiber 1 g.

Ratatouille with Roasted Tomato Vinaigrette - 10g Carbs, 4g Fiber

From The Mayo Clinic

Dietitian's tip:

Traditionally, ratatouille is a blend of eggplant, onions, zucchini,

bell peppers and tomatoes simmered into a stew with garlic and herbs.

This version adds roasted peppers and grated lemon zest.

SERVES 8

1 eggplant (aubergine), about 1 lb, cut into 1/2-inch cubes

7 tsp extra-virgin olive oil

2 zucchini, about 1/2 pound total weight, cut into 1/2-inch cubes

2 plum (Roma) tomatoes, halved lengthwise

1 yellow bell pepper, roasted and seeded

1 red bell pepper, roasted and seeded

1 shallot, coarsely chopped

1/4 cup balsamic vinegar

1/2 tsp salt

1/2 tsp freshly ground black pepper

1 Tbsp grated lemon zest

1 Tbsp chopped fresh basil

1 Tbsp chopped fresh flat-leaf (Italian) parsley

Position racks in the lower third and middle of the oven and preheat

to 450 F. Lightly coat 2 baking sheets with olive oil cooking spray.

In a bowl, toss the eggplant with 1 teaspoon of the olive oil. Spread

the eggplant in a single layer on 1 of the prepared baking sheets.

In the same bowl, toss the zucchini with 1 teaspoon of the olive oil.

On the second baking sheet, spread the zucchini in a single layer and

arrange the tomato halves cut-side up. Rub a bit of olive oil left in

the bowl on the top of the tomato halves. Place the eggplant on the

lower rack and the zucchini and tomatoes on the middle rack of the

oven. Roast for 8 minutes. Turn the eggplant, zucchini and tomatoes

and roast until softened, about 8 minutes longer. Set aside to cool.

Peel the roasted bell peppers and dice into 1/2-inch pieces. Set aside.

To make the vinaigrette, in a blender or food processor, combine the

roasted tomatoes, shallot, vinegar, salt and pepper. Process until

smooth. With the motor running, slowly add the remaining 5 teaspoons

olive oil in a thin stream until emulsified.

In a large bowl, stir together the roasted eggplant, zucchini, bell

peppers and the lemon zest. Add the vinaigrette and toss just to

combine. Sprinkle with the basil and parsley. Cover and refrigerate

or serve at room temperature.

Serving size: About 1 cup

Nutrition per Serving:

79 Calories, 0mg Cholesterol, 2g Protein, 152mg Sodium, 10g Carbs,

4g Fiber, 4g Total fat, 387mg Potassium, 1g Saturated fat,

21mg Calcium, 3g Monounsaturated fat

Mayo Clinic Healthy Weight Pyramid Servings:

1 Vegetables, 1 Fats

Diabetes Meal Plan Exchanges:

1 Non-starchy vegetables, 1 Fats

Dash Eating Plan Servings:

1 Vegetables, 1 Fats and oils

No Bake Chocolate Cookies - 3.1g Carbs

Found at: www.diabeteshealth. com 

From: Splendid Low-Carbing for Life, Vol. 1, by best 

selling cookbook author Jennifer Eloff (www.low-carb. us)

April 2009

Makes 24 cookies

1 cup quick-cooking oats

1 cup unsweetened coconut, finely desiccated

1/4 cup cocoa

10 SPLENDA packets

2 Tbsp whole OR skim milk powder

2 Tbsp unsalted butter

2 Tbsp peanut butter, no sugar or salt added, OR almond butter

1 tsp vanilla extract

1/2 cup Da Vinci Sugar Free Chocolate Syrup, OR

water, 1 SPLENDA packet and chocolate extract to taste

In large bowl, combine oats, coconut, cocoa, SPLENDA and whole or 

skim milk powder. 

In cereal bowl, microwave butter and peanut butter or almond butter 

1 minute. Stir in vanilla extract. Add peanut or almond butter mixture 

to dry ingredients. Pour Da Vinci Sugar Free Chocolate Syrup overall, withholding the last two tablespoons (add only if necessary). Stir 

well. Line cookie sheets with wax paper. Drop cookie dough by heaping 

teaspoons onto wax paper. Flatten with back of spoon. Refrigerate.

Makes 24 cookies

Nutrition per Cookie: 

63.9 Calories, 1.3g Protein, 4.7g Fat, 3.1g Carbs

Seared Caribbean Scallops with Black Bean Salsa - 23g Carbs, 5g Fiber

From: www.prevention. com Sugar-Busting DTOUR Dinners 

Send your taste buds to the exotic Caribbean islands. Fresh mango, 

cilantro, lime, and a touch of jalapeno combine with succulent 

scallops and fiber-rich black beans for a full-flavored DTOUR favorite. 

SERVES: 4

Serving: 1/4 recipe

PREP: 20 min

COOK: 25 min

TOTAL: 45 min

1 tsp Caribbean jerk seasoning

12 sea scallops (1 oz each), preferably dry caught

2 Tbsp canola oil

1 can (14 1/2oz) no-salt-added black beans, rinsed and drained

1 medium tomato, chopped

3/4 cup chopped red bell pepper (about 1 medium)

1/2 medium red onion, finely chopped

1 small jalapeno pepper, finely chopped (wear plastic gloves when handling)

1 cup cubed mango

1/4 tsp ground cumin

1 Tbsp chopped cilantro

2 Tbsp lime juice

4 lime wedges

1/8 tsp salt

Freshly ground black pepper

1. Place the scallops on a work surface. Pat dry. Dust with the jerk 

seasoning and toss to coat evenly. Set aside.

2. In a medium bowl, combine the beans, tomato, bell pepper, onion, 

jalapeno pepper, mango, cumin, cilantro, lime juice, 1 Tbsp of the 

canola oil, and salt and pepper to taste. Mix well to combine. Let 

stand to blend flavors.

3. Meanwhile, heat a skillet over medium-high heat. Add the remaining 

1 Tbsp of canola oil and heat for 1 minute. Add the scallops to the 

skillet. Cook for 1 to 2 minutes on each side, 2 to 4 minutes total, 

until well browned all over and opaque in the center. Remove to a plate.

4. Spoon the salsa onto 4 dinner plates. Top with the scallops. Place 

a lime wedge on each plate.

Serves: 4

Nutrition per Serving: 

222 Calories, 58mg Calcium, 23g Carbs, 5g Fiber, 

Omega-3(g):0. 75

Vitamin D(IU):0

Parmesan Chicken Strips with Garlicky Escarole and Fennel - 17g Carbs, 7g Fiber

From: www.prevention. com Sugar-Busting DTOUR Dinners 

Even something as simple as dipping chicken cutlets in 

omega-3-enriched egg before coating them can help fill 

one of DTOUR's Fat-Fighting Four nutrients. In this 

recipe, panko breadcrumbs and parmesan cheese cover 

tender chicken breasts. Serve with fiber-full sautéed 

escarole and fennel.

SERVES: 4

Serving = 1/4 recipe

PREP: 25 min

COOK: 10 min

TOTAL: 35 min

1/2 cup white panko breadcrumbs

1/2 cup shredded Parmesan cheese

1/4 tsp freshly ground black pepper

1 omega-3-enriched egg

2 Tbsp water

4 boneless, skinless chicken breast halves, cut into 1" slices

2 Tbsp canola oil

1 large head fennel, cut into thin wedges

1 red onion, cut into thin wedges

2 cloves garlic, minced

10–12 cups escarole, cut into thin strips (about 1 large head)

1. Preheat the oven to 400 degrees F. Coat a large baking sheet with 

cooking spray. On a plate, combine the panko, cheese, and pepper. In

a shallow bowl, combine the egg and water and beat with a fork. Dip 

the chicken, a few strips at a time, into the egg mixture and then 

into the panko mixture, pressing to coat well. Place on the baking 

sheet and coat top of chicken with cooking spray. Bake, turning once, 

for 10 minutes, or until a thermometer inserted in the center reaches 

160 degrees F.

2. Meanwhile, heat the oil in a large skillet over medium-high heat. 

Add the fennel and onion, reduce the heat to medium, and cook for 

4 minutes, or until browned. Add the garlic and cook for 1 minute. 

Stir in the escarole and cook for 4 minutes, or until wilted.

3. Divide the escarole mixture onto 4 plates. Top with the chicken 

strips.

Serves: 4

Nutrition per Serving:

326 Calories, 249mg Calcium, 17g Carbs, 7g Fiber, 

Omega-3(g):0. 11, Vitamin D(IU):5

Curried Lentils and Cauliflower - 41g Carbs, 11g Fiber

From: www.prevention. com Sugar-Busting DTOUR Dinners 

Try something new! This Indian-inspired dish combines fiber-full 

lentils and cauliflower in a light curry sauce. Dollop a spoonful 

of calcium-rich yogurt and garnish with fresh cilantro.

SERVES: 4

Serving = 1/4 recipe

PREP: 20 min

COOK: 35 min

TOTAL TIME: 55 min 

3 tsp canola oil

4 cup cauliflower florets, cut into small pieces (12–16 oz)

1/2 cup chopped onion (1 small)

1/2 cup chopped carrot (1 medium)

1 cup dried brown lentils

2 tsp minced garlic

1 tsp curry powder

1 1/2 cup reduced-sodium vegetable broth

1/4 tsp salt

1/2 cup fat-free plain yogurt

Fresh cilantro leaves

1. Heat a large, deep skillet over medium-high heat. Add 2 tsp of the 

oil. Heat for 1 minute. Add the cauliflower. Cover and cook, tossing

occasionally, for 5 minutes, or until the cauliflower is lightly 

charred. Reduce the heat if the cauliflower is browning too quickly. 

Remove the cauliflower to a plate. Set aside. 

2. Return the skillet to medium heat. Add the remaining 1 tsp of oil 

and the onion and carrot. Cook, stirring, for 3 minutes, or until the

vegetables start to soften. Stir in the lentils, garlic, and curry 

powder. Cook, stirring, for 3 minutes to coat the lentils with the 

seasonings. Add the broth. Bring almost to a boil. Partially cover 

the pan and reduce the heat. Simmer for about 20 minutes, or until 

the lentils are almost tender.

3. Add the cauliflower to the skillet. Partially cover and simmer 

for about 5 minutes, or until the cauliflower is tender and the 

lentils are cooked. Stir in the salt.

4. Spoon into 4 pasta bowls. Divide and dollop on the yogurt. 

Garnish with cilantro.

Serves: 4

Nutrition per Serving: 

240 Calories, 41g Carbs, 11g Fiber, 105mg Calcium, 

Omega-3(g):0. 05, Vitamin D(IU):10

Chipotle Pork - 46g Carbs, 4g Fiber

From: www.prevention. com Sugar-Busting DTOUR Dinners 

Keep pork loin on the menu! Citrus fruit spread and chipotle pepper lend 

flavor to the roast as it cooks beside butternut squash, onion, and red 

pepper. The result is a sweet and spicy dish that won't spike your blood 

sugar.

SERVES: 4

Serving = 1/4 recipe

PREP: 15 min

COOK: 1 hr

STAND:10 min

TOTAL: 1 hr 25 min

2 Tbsp apricot or orange 100% fruit spread

1 canned chipotle pepper in adobo sauce

1 large onion, halved lengthwise and sliced

1 medium butternut squash, peeled, halved lengthwise, seeded, and 

cut into 2" pieces

1 red bell pepper, cut into strips

1 Tbsp canola oil

1 boneless center-cut pork loin roast (1–1 1/4 lbs)

1/4 cup fresh cilantro leaves

1. Preheat the oven to 400 degrees F. In a small bowl, mash together 

the fruit spread and chipotle pepper. Set aside.

2. In a large roasting pan, stir together the onion, squash, bell 

pepper, and oil. Push the vegetables to the sides of the pan. Place 

the roast in the middle.

3. Roast for 45 minutes to 1 hour, brushing the roast with the chipotle 

mixture every 5 minutes during the last 15 minutes of cooking. The roast 

is done when a thermometer inserted in the center reaches 155 degrees F 

and the juices run clear. 

4. Remove the roast to a plate. Let stand for 10 minutes before slicing. 

Stir the cilantro into the vegetables and serve with the roast.

Recipe Tip - -

Store any remaining canned chipotle peppers in a resealable jar 

in the refrigerator. Chop the peppers and add them with some 

adobo sauce to stews, chilis, fajitas, and sautes.

Serves: 4

Nutrition per Serving: 

359 Calories, 179mg Calcium, 46g Carbs, 4g Fiber, 

Omega-3(g):0. 1, Vitamin D(IU):0

Quiche - Broccoli - 16.2g Carbs, 0.6g Fiber, 8.6g Sugar

From: www.recipes. sparkpeople. com user SANDYLUVSSPARK

This is a "crustless" quiche so you save calories, also, use reduced 

fat Bisquick, reduced fat cheese and skim evaporated milk and egg 

beaters!

60 Minutes to Prepare and Cook

1/2 cup reduced fat Bisquick

3/4 cup chopped broccoli (drained)

1 cup reduced fat or 2% cheddar cheese

1 cup egg beaters (or egg substitute)

1 1/2 cups evaporated skim milk

Salt and pepper to taste

Fash of nutmeg to taste

1. Mix Bisquick, eggs and evaporated milk

2. Fold in broccoli (or any other vegetable you like)

3. Fold in the shredded reduced fat cheese

4. Add spices to taste

5. Pour into a pan prepared with non stick cooking spray.

Bake at 350 for 40-50 minutes in pie plate or 8 x 8 pan.

This makes 6 servings, but with the low calories and fat, you can afford 2 pieces if you like!

Number of Servings: 6

Nutrition per Serving: 

165.2 Calories, 3.8g Total Fat, 1.3g Saturated Fat, 0.9g Polyunsaturated Fat, 1.3g Monounsaturated Fat, 7.6mg Cholesterol, 398.7mg Sodium, 433.4mg Potassium, 

16.2g Carbs, 0.6g Dietary Fiber, 8.6g Sugars, 16.4g Protein

Vitamin A 16.7 %

Vitamin B-12 6.4 %

Vitamin B-6 4.3 %

Vitamin C 22.4 %

Vitamin D 12.8 %

Vitamin E 2.8 %

Calcium 30.7 %

Copper 1.8 %

Folate 8.9 %

Iron 7.1 %

Magnesium 7.2 %

Manganese 2.3 %

Niacin 1.4 %

Pantothenic Acid 17.6 %

Phosphorus 29.5 %

Riboflavin 23.3 %

Selenium 22.2 %

Thiamin 6.0 %

Roasted Pepper, Almond and Cilantro Pesto

Recipe By :

Serving Size : 24 Preparation Time :0:00

Categories : Condiment LowCal (Less than 300 calories

LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

12 ounces roasted red peppers -- (1 jar), drained

1/2 cup cilantro leaves

1 tablespoon tomato paste

1 tablespoon sherry vinegar

2 teaspoons fresh lemon juice

1 1/2 teaspoons minced garlic

1 1/4 teaspoons kosher salt

1/2 teaspoon paprika -- hot or sweet

1/2 teaspoon chili powder

1/4 teaspoon cayenne pepper

1 cup coarsely ground blanched almonds -- (4 ounces)

In a food processor or blender, combine the peppers with the cilantro, tomato paste, vinegar, lemon juice, garlic, salt, paprika, chili powder and cayenne and pulse until the peppers and cilantro are finely chopped. Scrape down the side of the bowl and process until smooth. Add the almonds and pulse until combined. Transfer the pesto to a bowl and serve. 

MAKE AHEAD The pesto can be refrigerated for up to 2 days.

MAKES ABOUT 2 CUPS (24 one-tablespoon servings)

The pesto dip goes well with Paprika Chips or simple baguette toasts. 

Source:

""10 Simple Hors d'Oeuvres" by Mary Barber and Sara Corpening, FOOD & WINE, June, 1998."

S(Formatted by Chupa Babi):

"April 2009"

Yield:

"2 cups"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 37 Calories; 3g Fat (61.2% calories from fat); 2g Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 105mg Sodium. Exchanges: 0 Grain(Starch) ; 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Sweet Potato Onion Thyme Pancakes - 13g Carbs, 1g Fiber

Recipe By :

Serving Size : 16 Preparation Time :0:10

Categories : LowCal (Less than 300 calories LowerCarbs

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

3 eggs -- slightly beaten

1/2 cup milk

2 tablespoon olive oil

1 1/4 cups flour

12 ounces sweet potatoes -- peeled and coarsley grated

2 onions -- thinly sliced

2 teaspoon dried thyme

sunflower oil -- or peanut oil for frying

salt and freshly ground pepper

Combine the eggs, milk and olive oil in a small bowl.

Place the flour in a large bowl and slowly stir in the egg mixture until a smooth batter is formed.

Add the sweet potatoes, onions, and thyme, season and mix well.

Pour a little oil into the frying pan and heat until hot but not smoking. 

Place a small ladle of the pancake mixture in the frying pan and press into shape, then repeat with more of the mixture until the base of the pan is full.

Fry for about 2 minutes on each side until the pancakes are golden brown 

Remove and drain on a paper towel before serving 

Yield unknown.

Cuisine:

"African"

Source:

"Minitindel for grouprecipes. com"

S(Formatted by Chupa Babi):

"April. 2009"

T(Cooking Time):

"0:04"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 91 Calories; 3g Fat (30.3% calories from fat); 3g Protein; 13g Carbohydrate; 1g Dietary Fiber; 41mg Cholesterol; 20mg Sodium

Exchanges: 1/2 Grain(Starch) ; 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat 

Honey Mustard Chicken Wings - 6g Carbs, 0g Fiber, 3g Sugar From: The New Family Cookbook for People with Diabetes

Serves: 8 (16 drumettes)

2 Tbsp spicy brown mustard OR

prepared mustard with horseradish

1 Tbsp PLUS 1 tsp honey

1/3 cup plain dry bread crumbs

1 1/2 lb chicken wine drumettes (about 16 pieces)

1/4 tsp Hungarian paprika, preferably hot (optional)

Preheat the oven to 375 degrees F.

Spray a cookie sheet with nonstick spray.

Combine the mustard and honey in a small bowl. Place

the bread crumbs in a separate shallow bowl. Brush each

wing sections with the mustard mixture. Roll each in

bread crumbs; shake off the excess.

Place the wings on the cookie sheet and sprinkle with

paprika, if desired. Bake the wings 30 minutes, or

until crisp. Serve warm.

Serves: 8 (16 drumettes)

Serving Size: 2 drumettes

Nutrition per Serving: 

129 Calories, 7g Fat, 29mg Cholesterol, 113mg Sodium,

6g Carbs, 0g Dietary Fiber, 3g Sugars, 10g Protein

Diabetic Exchanges: 1/2 Starch, 1 Medium-Fat Meat

Corn Leek and Red Pepper Casserole - 26g Carbs, 2g Fiber From: The Best Diabetes Cookbook

Servings: 6

1 tsp vegetable oil

1 tsp minced garlic

1 cup sliced leeks

1 cup chopped red peppers

2 cups corn kernels

2 1/2 Tbsp all-purpose flour

2 whole eggs

2 egg whites

1 1/3 cups 2% evaporated milk

1/4 cup chopped fresh dill OR 2 tsp dried

1/4 cup bread crumbs

1/2 tsp margarine or butter

Preheat oven to 350 degrees F.

Spray a 2-quart casserole dish with vegetable spray.

In non-stick skillet sprayed with vegetable spray, heat oil

over medium heat. Add garlic, leeks and red peppers and cook

for 7 minutes, or until tender, stirring occasionally; set aside.

Put 1 cup of corn in food processor with flour;

puree. Add whole eggs, egg whites, evaporated milk

and dill; process until smooth.

In large bowl, combine sauteed vegetables, corn puree and

remaining 1 cup corn. Pour into prepared dish. Combine bread

crumbs and margarine until crumbly. Sprinkle over top of

casserole and bake for 30 minutes or until set at center.

Servings: 6

Nutrition per Serving:

169 Calories, 5g Fat, 76mg Cholesterol, 26g Carbs, 2g Fiber, 

8g Protein, 110mg Sodium

Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat

Veal Stuffed with Cheese in Mushroom Sauce - 7g Carbs, 1g Fiber From: The Best Diabetes Cookbook

Servings: 4

1 lb veal cutlets

1 tsp vegetable oil

1/2 cup finely diced mushrooms

1/4 cup finely diced onions

1 tsp crushed garlic

1/3 cup shredded mozzarella cheese

1/4 cup beef stock

Chopped fresh parsley

-->Sauce Ingredients

1 Tbsp margarine

1 1/2 cups sliced mushrooms

2 Tbsp all-purpose flour

1 cup beef stock

1 Tbsp sherry (optional)

2 Tbsp light sour cream

Preheat oven to 400 degrees F.

Pound veal until flat and divide into 4 serving pieces.

In small non-stick skillet, heat oil; saute mushrooms,

onions and garlic until softened, approximately

3 minutes. Remove from heat.

Divide vegetable mixture among cutlets. Sprinkle cheese over

top. Roll up and secure with toothpick. Place in baking dish

and add stock. Cover and bake for 8 to 10 minutes or just until

veal is tender. Remove rolls to serving platter. Keep warm.

Sauce: In small non-stick skillet, melt margarine; saute

mushrooms until softened and liquid is released. Add flour

and cook, stirring, for 1 minute. Add stock, and sherry (if

using); cook until thickened, approximately 2 minutes, stirring

constantly. If too thick, add more stock. Remove from heat

and stir in sour cream; pour over veal. Garnish with parsley.

Servings: 4

Nutrition per Serving:

266 Calories, 11g Fat, 7g Carbs, 1g Fiber,

33g Protein, 559mg Sodium, 111mg Cholesterol

Diabetic Exchanges: 1/2 Starch, 4 Lean Mea

Ravioli Stuffed With Broccoli And Feta Cheese

Recipe By :

Serving Size : 12 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowerCarbs

Veggie

5 Cloves Garlic -- finely chopped

1 Tablespoon Olive Oil

1 Pinch Red Pepper Flakes

6 Ounces Broccoli -- cooked and chopped

12 Ounces Feta Cheese -- crumbled

1 Ounce Parmesan Cheese

1 Pinch Nutmeg

2 Medium Eggs -- beaten

Salt And Pepper -- to taste

1 Package Won-Ton Wrappers

1 Ounce Butter

3 Tablespoons Fresh Rosemary -- finely chopped

Saute garlic in olive oil with red pepper flakes for 2 minutes. Toss with broccoli, feta, parmesan, nutmeg, eggs, salt and pepper. Place a tablespoon of this mixture in the center of a wrapper and moisten edges with water. Seal by placing another wrapper on top. Repeat until all wrappers are used. Lightly flour and let rest for 30 minutes. Boil ravioli in water for 3 minutes. Melt butter in pan and add rosemary. Cook for 1 minute and then pour over hot ravioli. Serve hot.

Makes 12 - 16 ravioli

Source: "http://spore. name/designer- delicious/ recipe.php? ID=97"

S(Formatted by Chupa Babi): "April 2009"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 132 Calories; 11g Fat (72.4% calories from fat); 6g Protein; 3g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 398mg Sodium

Exchanges: 0 Grain(Starch) ; 1 Lean Meat; 0 Vegetable; 1 1/2 Fat

Chocolate Protein Shake - 2g/1.6g Carbs

From: More Splendid Low-Carbing by best selling cookbook

author Jennifer Eloff (www.low-carb. us)

A deliciously smooth shake, and an easy way to ensure that 

children get sufficient protein.

1/4 cup whipping cream OR Hood Calorie Countdown 2% Milk

1/4 cup ice cold water

1/3 cup Chocolate Whey Protein

2 Tbsp DaVinci Sugar Free Chocolate Syrup OR water and 1 SPLENDA Packet

4 blocks ice

In a blender, combine the whipping cream or Hood Calorie Countdown Milk,

cold water, Chocolate Whey Protein, DaVinci Sugar Free Chocolate Syrup 

(or water and SPLENDA), and ice. Blend. Serve immediately (or blend 

again just prior to serving because the ingredients will settle).

Servings: 1 (Recipe did not say but this should be one serving)

Nutrition at a Glance

Cream OR with Hood CC Milk

Calories - 136.5/56.1

Protein - 9.2g/9.3g

Fat - 10.2g/1.3g

Carbs - 2g/1.6g

Chicken Roll Ups - 16g Carbs, 3g Fiber

From: www.prevention. com Sugar-Busting DTOUR Dinners 

Savor your favorite Asian flavors with a new take on Thai lettuce 

wraps. For this dish, combine chicken, carrots, water chestnuts, and 

omega-3 rich walnuts and spice it with ginger, scallions, and garlic. 

Then, simply drop the mixture on crisp lettuce leaves, roll it up, 

and enjoy! 

SERVES: 4

PREP: 17 min

COOK: 12 min

TOTAL: 29 min

2 Tbsp hoisin sauce

2 Tbsp rice wine vinegar

1 Tbsp reduced-sodium soy sauce

1 tsp toasted sesame oil

1 lb boneless, skinless chicken breasts, cut into 1/4" cubes

4 scallions, chopped

2 carrots, shredded (about 1 1/2 cup)

1 clove garlic, minced

1 Tbsp finely chopped ginger

1/4 cup water

2 oz walnuts, toasted and coarsely chopped (1/2 cup)

1 cup sliced canned water chestnuts

12 Bibb or Boston lettuce leaves 

1. In a medium bowl, stir together the hoisin, vinegar, soy sauce, and 

oil. Stir in the chicken, tossing to coat. Let stand 10 minutes.

2. Heat a nonstick skillet coated with cooking spray over medium heat. 

Remove the chicken from the marinade with a slotted spoon. Reserve the

marinade. Cook chicken for 5 minutes, stirring, until browned. Add the

scallions, carrots, garlic, and ginger and cook for 3 minutes, or until 

tender. Stir in the reserved marinade and the water. Cook, bringing to 

a boil and stirring constantly, for 1 to 2 minutes, or until thickened. 

Stir in the walnuts and water chestnuts.

3. Place 3 lettuce leaves on each of 4 plates and fill with 1/4 cup 

of the chicken mixture.

Serves: 4

Nutrition per Serving: 

293 Calories, 68mg Calcium, 16g Carbs, 3g Fiber, 

Omega-3(g):1. 42, Vitamin D(IU):0

Tandoori Turkey Cutlets With Pear Cherry Chutney - 28.5g Carbs, 3.2g Fiber, 20g Sugar

From: Prevention's The Sugar Solution Cookbook

Prep Time: 15 min

Cook Time: 4 min

Total Time: 19 min

Serves: 4

Tandoori is an Indian term used to describe a method of cooking 

meats quickly over relatively high heat. While this lively, 

high-protein dish takes only minutes to prepare, its satisfaction 

is guaranteed to last.

1 large ripe pear, peeled, cored, and chopped

1 cup pitted fresh or frozen and thawed cherries, quartered

1/2 small red bell pepper, chopped

1/4 cup bottled mango chutney

2 Tbsp finely chopped red onion

2 Tbsp chopped cilantro (optional)

1 Tbsp lime juice

1 tsp curry powder

1 tsp paprika

1 tsp ground cumin

1/4 tsp salt

4 turkey cutlets (4 ounces each)

1. In a medium bowl, combine the pear, cherries, bell pepper, chutney, 

onion, cilantro (if using), and lime juice. Set aside.

2. In a small bowl, combine the curry powder, paprika, cumin, and salt. Sprinkle both sides of the turkey cutlets with the spice mixture, patting 

to coat.

3. Heat a grill pan over medium heat. Coat the pan with cooking spray. 

Cook the cutlets for 2 minutes on each side, or until no longer pink. 

Serve with the chutney.

Serves: 4

Nutrition per Serving:

238.9 Calories, 0.9g Fat, 0.1g Saturated Fat, 45mg Cholesterol, 

352.9mg Sodium, 28.5g Carbs, 3.2g Dietary Fiber, 20g Total Sugars, 

29g Protein

Turkish Yogurt with Garlic and Watercress

Recipe By :The Ottoman Kitchen by Sarah Woodward

Serving Size : 4 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowerCarbs

Starter Veggie

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 cup thick strained yogurt

2 large garlic cloves -- peeled and minced

sea salt

freshly ground black pepper

1 bunch watercress -- rinsed and drained

2 tablespoons extra virgin olive oil

Mix the garlic into the yogurt and then add plenty of seasoning. Arrange the watercress on a plate, spoon over the garlicky yogurt, dribble over the oil and chill well before serving.

Serves 4, as a starter.

Variation: In season, you can substitute purslane for the watercress. Distinguished by its fleshy stems and green, slightly furred leaves, it has a subtler flavor. 

Cuisine:

"Turkish"

S(Formatted by Chupa Babi):

"April 2009"

Copyright:

"2002"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 63 Calories; 7g Fat (94.5% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 4mg Sodium. Exchanges: 0 Vegetable; 1 1/2 Fat.

Vegetable Thyme Patties - 1 pt, 7g Carbohydrate; 1g Dietary Fiber

Serving Size : 20 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowFat (Less than 10%)

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 cup Yukon Gold potatoes -- peeled and grated

1 cup sweet potato -- peeled and grated

1 cup grated carrot

1/2 cup finely chopped onion

1 cup finely chopped fresh kale -- chard, arugula, or spinach

1/2 cup whole wheat flour

1 Tbsp minced fresh sage leaves

1 Tbsp minced fresh thyme leaves

1 tsp minced fresh savory leaves

2 garlic cloves -- minced

1 small fresh red chile pepper -- or green chile pepper, seeded, and minced

1 large egg -- lightly beaten or 1/4 cup egg substitute

1 tsp salt

1/4 tsp ground black pepper

vegetable oil -- or spray

Combine and mix all ingredients. Form 1/4 cup mixture into a 3 inch patty. Place on a large baking sheet. Repeat. Refrigerate for 1 hour. 

Heat a small amount of oil over medium heat. Cook vegetable patties about 5 minutes per side or until golden. 

Makes about 20 patties

Description:

"1 pt"

Source:

"Virginia Culinary Thymes, Virginia Tech"

S(Formatted by Chupa Babi):

"April 2009"

Yield:

"20 patties"

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Per Serving (excluding unknown items): 35 Calories; trace Fat (9.3% calories from fat); 1g Protein; 7g Carbohydrate; 1g Dietary Fiber; 11mg Cholesterol; 116mg Sodium. Exchanges: 1/2 Grain(Starch) ; 0 Lean Meat; 1/2 Vegetable; 0 Fat.

* Exported from MasterCook *