Includes Artwork: Fruits and Vegetables
This issue, all recipes are taken from THE DIABETIC'S HEALTHY EXCHANGES COOKBOOK,
by JoAnna M. Lund, published by Perigee. Reprinted with permission. Contact
Healthy Exchanges at telephone: (319) 659-8234; Web site: www.healthyexchanges.com.
SEVENTH HEAVEN STRAWBERRY SALAD
Ingredients:
2 (4-serving) packages JELL-O sugar-free strawberry gelatin
1-½ cups boiling water
1-½ cups Diet 7UP
1 cup chopped celery
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, drained
3 cups sliced fresh strawberries
1/4 cup (1 ounce) chopped pecans
3/4 cup Cool Whip Lite
Instructions:
In a medium bowl, combine dry gelatin and boiling water. Mix well to dissolve gelatin. Refrigerate 10 minutes. Add Diet 7UP, celery, pineapple, 2 ½ cups strawberries, and pecans. Mix gently to combine. Pour mixture into an 8-by-8-inch glass dish. Refrigerate until firm, about three hours. Spread Cool Whip Lite evenly over set gelatin and sprinkle reserved strawberries over top.
Cut into eight servings. 99 Calories, 3gm Fat, 5gm Protein, 12gm Carbohydrate, 57mg Sodium, 1gm Fiber. Exchange: 1 Fruit, ½ Fat.
BEAN AND CHEESE TACOS
Ingredients:
6 ounces (one 8-ounce can) red kidney beans, rinsed and drained
½ cup chunky salsa
1 teaspoon dried minced garlic
4 (6-inch) flour tortillas
1 (8-ounce) package Philadelphia Fat Free Cream Cheese
1/4 cup (3/4 ounce) grated Kraft fat-free Parmesan cheese
½ cup chopped onion
2 teaspoons dried parsley flakes
Instructions:
Preheat oven to 350 degrees. In a small bowl, combine kidney
beans, 1 tablespoon salsa, and minced garlic. Mash well, using a fork. Place
tortillas on ungreased cookie sheet. Spread about 2 tablespoons bean mixture
on half of each tortilla, to within ½ inch of edge. In a medium bowl,
stir cream cheese with a spoon until soft. Add Parmesan cheese, onion, and parsley
flakes. Mix well to combine. Spread cream cheese mixture evenly over other half
of tortilla and fold in half. Quickly spray tops with olive-flavored cooking
spray. Cook about 10 minutes or until tortilla beings to brown and filling is
hot. For each serving, place 1 tortilla on plate and spoon scant 2 tablespoons
salsa over top.
Makes 4 servings. 202 Calories, 2gm Fat, 16gm Protein, 30gm Carbohydrate, 647mg
Sodium, 5mg Fiber. Exchange: 2 Meat, 2 Starch.
CHUNKY SOUTHWESTERN SOUP
Ingredients:
8 ounces ground 90% lean turkey or beef
½ cup chopped onion
½ cup chopped green bell pepper
1-3/4 cups (one 15-ounce can) Swanson Beef Broth
3/4 cup (1 ½ ounces) uncooked elbow macaroni
2 cups reduced-sodium tomato juice
2 cups (one 16-ounce can) tomatoes, undrained and coarsely chopped
1 tablespoon chili seasoning mix
1 cup frozen whole kernel corn
1/4 cup (1 ounce) sliced ripe olives
Instructions:
In a large saucepan sprayed with olive-flavored cooking spray, brown meat, onion, and green pepper. Add beef broth, macaroni, tomato juice, undrained tomatoes, and chili seasoning mix. Mix well to combine. Bring mixture to a boil, stirring often. Stir in corn and olives. Lower heat. Cover and simmer 15 minutes or until macaroni is tender, stirring occasionally.
Makes four 1-½ cup servings. 247 Calories, 7gm Fat, 16gm Protein, 30gm Carbohydrate, 1,083mg Sodium, 3gm Fiber. Exchanges: 2 Vegetable, 1 ½ meat, 1 Starch, ½ Fat.
CARMEL APPLE DIP
Ingredients:
1 (4-serving) package JELL-O sugar-free vanilla cook and serve
pudding mix
1 (4-serving) package JELL-O sugar-free lemon gelatin
1/4 cup Brown Sugar Twin
1 teaspoon apple pie spice
1-1/4 cups water
1 teaspoon vanilla extract
1 (8-ounce) package Philadelphia Fat Free Cream Cheese
1/4 cup (1 ounce) finely chopped dry-roasted peanuts
Instructions:
In a medium saucepan, combine dry pudding mix, dry gelatin, Brown Sugar Twin, apple pie spice, and water. Cook over medium heat, stirring constantly, until mixture thickens and starts to boil. Remove from heat. Stir in vanilla extract. Place pan on a wire rack and allow to cool five minutes. Meanwhile, in a medium bowl, stir cream cheese with a spoon until soft. Add chopped peanuts. Mix well to combine. Stir in slightly cooled pudding mixture. Refrigerate at least one hour. Gently stir again just before serving.
Makes eight 1/4-cup servings. 62 Calories, 2gm Fat, 6gm Protein, 5gm Carbohydrate, 271mg Sodium, 0gm Fiber. Exchanges: 1 meat.