The recipes this month were to have been offered by members of the NFB of Tennessee. As you will read later in this issue, before he could gather the recipes, NFB of Tennessee President Michael Seay died very suddenly. As a result we are filling in with several recipes that first appeared in the Voice of the Diabetic. These are healthy choices for diabetics but also nutritious and tasty for everyone.
by Gail Bryant
If you are constantly on the go or don't want a messy range top, this recipe is just for you. Gail Bryant is the wife of longtime Diabetes Action Network leader Ed Bryant and an active member of the NFB of Missouri.
2 pounds stewing beef, diced
2 tablespoons flour
1 bell pepper, diced
2 tablespoons shortening
6 stalks celery, diced
6 carrots, diced
4 potatoes, peeled and sliced small
1 cup water
1 pound fresh green beans, cut up
Salt and pepper to taste
Method: Dredge meat in flour. In the shortening in a large frying pan, brown the meat. Add onion and bell pepper and brown. Arrange meat and browned vegetables in baking dish. Add celery and carrots. Cover with water. Bake one and a half hours. Add potatoes and green beans and bake an additional one and a half hours.
Yield: 8 servings; calories: 300; diabetic exchanges: 1 1/2 meat, 1 bread, 2 vegetable, 1 fat.
Green Beans with Mushrooms and Garlic
1 pound fresh or frozen whole green beans
1 small onion, thinly sliced
2 cloves garlic, minced or crushed
1 cup fresh mushrooms, sliced
1 tablespoon olive oil
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
Dash freshly ground pepper
1/8 teaspoon salt (optional)
Method: Trim fresh beans. Combine with two tablespoons water in a microwave-proof 1-1/2-quart casserole. Microwave covered on high eight to ten minutes or until beans are tender crisp. Stir at least once during cooking. Drain. Set aside. In microwave-proof one-quart casserole combine onion, garlic, mushrooms, and olive oil. Microwave covered on high one minute or until vegetables are tender. Stir in remaining ingredients and microwave covered on high for forty seconds. Toss with cooked beans.
Yield: 6 servings; calories: 50 per serving; diabetic exchanges: 1 vegetable, 1/2 fat.
Krupsua (Finnish Oven Pancakes)
by Marsh Mayry
Marsh Mayry is from Rapid City, South Dakota. His wife Karen was a founder and leader of the Diabetes Action Network and president of the NFB of South Dakota before her death.
2 cups 2 percent milk
1 cup flour
Pinch of salt
1/4 cup melted butter
Method: Melt butter on rimmed cookie sheet in 350-degree oven. Mix remaining ingredients together. Pour into cookie sheet and bake for forty minutes. Serve with butter and syrup, sprinkled with sugar, or spread with jelly.
Yield: 9 servings; calories: 125; diabetic exchanges: 1 bread and 1 fat.
Raspberry Sour Cream Dip
This recipe appeared in the Volume 1, Number 1, August 1993 issue of the Equal Sweet News, reprinted with permission. Equal Sweetener is a registered trademark of the NutraSweet Company.
1 cup nonfat sour cream
1 cup low-fat custard-style raspberry yogurt
2 tablespoons minced or 1 1/2 teaspoons dried mint leaves
2 teaspoons grated lemon rind
1 to 1 1/4 teaspoons Equal Measure
Assorted fresh fruit, sliced and cubed
Method: Mix sour cream, yogurt, mint, lemon rind, and Equal Measure. Refrigerate several hours for flavors to blend. Spoon dip into bowl; serve with fruit for dipping.
Yield: 2 cups. Nutrition information per tablespoon serving: 25 calories, 2 g. protein, 5 g. carbohydrate, trace fat, less than 1 mg. cholesterol, 19 mg. sodium. Diabetic exchanges: 1/2 fruit.
Low-Cholesterol, Low-Fat Meat Loaf
by Gail Bryant
3/4 pounds ground round
3/4 pounds ground turkey
1/2 cup regular oats
1 8-ounce can tomato puree
Approximately 1/4 cup onion, chopped (1 small onion)
2 tablespoons fresh parsley, chopped
1/2 teaspoon Italian seasoning
1/2 teaspoon salt (optional)
1/2 teaspoon black or lemon pepper (lemon preferred)
1 clove garlic, minced
Method: Heat oven to 350 degrees. Mix all ingredients well. Press mixture evenly into an ungreased loaf pan or use a 9-by-13-inch pan and shape mixture into a loaf. Bake uncovered for one and a quarter to one and a half hours or until center is no longer pink. Great with salad and steamed vegetables.
Yield: 8 servings; calories: 200; diabetic exchanges: 2 1/2 meat.
Low-Fat, Low-Calorie Slaw Dressing
by Gail Bryant
1/2 cup white vinegar
1 teaspoon salt
3/4 teaspoon dry mustard
1 package sugar substitute
3/4 teaspoon chili powder
1/3 teaspoon garlic powder
1/4 teaspoon black pepper
Dash red pepper
Method: Combine all ingredients in a container with a tight lid and shake well. Pour over large bowl of grated slaw greens. Allow to marinate at least eight hours.
Serving size: 1/2 cup; diabetic exchanges: free for 1/2 cup.
We do not know where this recipe came from, but it sure sounds good.
2 tablespoons frozen apple juice concentrate
1 package (4 servings) sugar-free cherry gelatin
1/2 cup boiling water
8 ounces nonfat plain yogurt
16-ounce can water-packed dark cherries, pitted and drained
1/2 teaspoon vanilla extract
Method: Dissolve gelatin in boiling water and cool slightly. Combine all ingredients in blender and whirl for thirty to forty-five seconds or until smooth. Serve in fancy dessert glasses.
Yield: 5 servings; calories: 60; diabetic exchanges: 1 fruit.
For a slightly different twist prepare a box of sugar-free chocolate fudge pudding according to package directions using 1 1/2 cups cold skim milk. Pour evenly into the bottom of eight fancy dessert glasses and top with the above cherry fluff. It will taste like chocolate covered cherries and is still allowed in your meal plan.
Yield: 4 servings; calories: 100; diabetic exchanges: 1 fruit, 1/2 starch.