Artwork included: fruit and vegetables.
This issue, recipes are from Last Minute Meals for People with Diabetes,
by Nancy Hughes. Copyright 2002, American Diabetes Association. Reprinted with
permission.
FAMILY-STYLE VEGETABLE BEEF SOUP
This soup freezes well. Try freezing it in 1-cup servings so you can pop it
in the microwave for a quick lunch.
Ingredients:
1 lb. lean ground beef (96% fat-free)
2 14.5-oz cans stewed tomatoes
2 cups fresh or frozen diced green bell peppers
1 10-oz pkg frozen mixed vegetables
2 cups water
1 Tbsp worcestershire sauce
3 Tbsp ketchup
½ tsp salt
1/4 tsp black pepper
Instructions:
Heat a Dutch oven over high heat. Add beef and cook for two minutes, or until
no longer pink, stirring constantly. Add tomatoes, peppers, mixed vegetables,
water, and worcestershire sauce. Bring to a boil, reduce heat, cover tightly,
and simmer 20 minutes. Remove from heat, stir in ketchup, salt, and pepper and
let stand 5 minutes, uncovered, to develop flavors. Makes 9 one-cup servings.
132 Calories, 3g Fat, 34mg Cholesterol, 490mg Sodium, 14g Total Carbohydrate,
2g Fiber, 5g Sugars, 14g Protein. Exchanges: 1 Carbohydrate. 1 Lean Meat.
SPRING GREENS WITH RASPBERRY SPICE VINAIGRETTE
It's easy to combine salad dressing ingredients in a jar rather than whisking
in a bowl. The dressing blends easily, with less mess and effort ... and you
can store any unused dressing in same jar.
Ingredients:
1 oz sliced almonds (1/3 cup)
1/4 cup raspberry vinegar
3 Tbsp honey
1/4 tsp ground ginger (optional)
1/4 tsp ground cinnamon
1/4 tsp salt
4 cups prepackaged spring greens
1 cup mandarin oranges or sliced strawberries or blueberries
Instructions:
Heat a 12-inch nonstick skillet over medium-high heat. Add almonds and cook
4 minutes or until just beginning to turn golden, stirring frequently. Remove
from heat and cool completely. Meanwhile, in a jar, combine vinegar, honey,
ginger, cinnamon, and salt. Cover with lid and shake vigorously until well blended.
Place greens in a salad bowl, add salad dressing, and toss gently. Top with
fruit and almonds and serve immediately. Makes four 1/4-recipe servings. 117
Calories, 4gm Fat, 2gm Protein, 21gm Carbohydrate, 156mg Sodium, 2gm Fiber,
0 Cholesterol. Exchange: 1-½ Carbohydrate, ½ Fat.
CHICKEN AND VEGETABLES WITH ONION SAUCE
Only one pot to wash for this easy meal!
Ingredients:
5 4-oz boneless skinless chicken breast halves, rinsed and patted dry
1 1-lb bag frozen stewing vegetables
1 10.5-oz can condensed French onion soup
Instructions:
Heat Dutch oven over medium-high heat. Coat with cooking spray, add chicken,
and top with vegetables and soup. Bring to a boil, cover tightly, reduce heat,
and simmer 20 minutes or until carrots are tender. Remove chicken and vegetables
with a slotted spoon and place in serving bowl. Increase to high heat, bring
pan drippings to a boil and continue boiling one minute or until the liquid
measures ½ cup. Spoon sauce over chicken and serve. Makes five 1/5-recipe
servings. 194 Calories, 2gm Fat, 65mg Cholesterol. 570mg Sodium. 12gm Total
Carbohydrate. 2gm Fiber. 6gm Sugars, 28gm Protein. Exchanges: 1 Starch, 3 Very
Lean Meat.
WARMED SHORTCAKES WITH ORANGE'D STRAWBERRIES
This is the perfect summer dessert.
Ingredients:
4 cups sliced strawberries
3 Tbsp sugar, divided
½ tsp orange zest
Juice of medium orange
2-1/4 cups reduced-fat biscuit baking mix
1 cup fat-free plain yogurt
1/4 cup reduced-fat margarine
1 cup fat-free whipped topping (optional)
Instructions:
Heat oven to 425 degrees F. In a 1-gallon zippered plastic bag, combine strawberries,
1 Tbsp sugar, orange zest, and orange juice. Seal tightly, releasing any excess
air, and press gently to mash some of the strawberries in order to thicken the
mixture slightly. Set aside. In a medium mixing bowl, combine baking mix, yogurt,
margarine, and the remaining sugar. Stir until well blended. Spoon the batter
onto a nonstick baking sheet in 8 mounds, and bake 10-12 minutes or until lightly
golden. Place shortcakes in individual bowls, spoon ½ cup strawberries
over each shortcake, and top each with 2 Tbsp whipped topping, if desired. Makes
eight 1-shortcake servings. 203 Calories, 6gm Fat, 1mg Cholesterol, 482mg Sodium,
36gm Carbohydrates, 3gm Fiber, 14gm Sugars, 5gm Protein. Exchange: 2-½
Carbohydrate. ½ Fat.
SPARKLING FRUIT SMOOTHIES
Try freezing this recipe in ice-cream goblets and serving it as dessert.
Ingredients:
3 cups cold chopped melon or strawberries
1 medium banana
½ cup frozen orange-pineapple concentrate
1 12-oz can sugar-free ginger ale
Instructions:
Blend all ingredients until smooth. Makes four 1/4-recipe servings. 159 Calories,
0gm Fat, 0mg Cholesterol, 27mg Sodium, 37gm Total Carbohydrate, 4gm Fiber, 28gm
Sugars, 2gm Protein. Exchanges: 2-½ fruit.