Recipe Corner

Recipe Corner

RECIPE CORNER

Send your great food ideas to the editor. Your recipes will
be evaluated by dietitians, and if necessary, adjusted to make them more diabetically
appropriate. Then he gets to taste them...
This issue, all of our recipes were provided by Linda Coffee
and Emily Cale, authors of "The Diabetic Four Ingredient Cookbook,"
whose many recipes, fully analyzed for carb-counting and diabetic exchanges,
really do contain only four ingredients each. Contact: Coffee & Cale, PO
Box 2121, Kerrville, TX 78029; telephone: 1-800-757-0838.

Mushroom Salad
Ingredients:
1 medium head Romaine lettuce
1 cup sliced mushrooms
1 cup cucumber (peeled and sliced)
1/4 cup fat-free Italian salad dressing
Instructions:
Tear the lettuce into bite-size pieces and place them in a salad
bowl. Add the sliced mushrooms and cucumber. Toss with dressing.
Yield: 6 servings (Serving size--2 cups). Per serving: 48 calories;
1g fat; 0g saturated fat; 159mg sodium; 4g protein; 8g carbohydrates; 0mg cholesterol;
4gm fiber. Exchanges: 2 vegetables.

Shrimp Spread
Ingredients:
2 4-1/2 oz. cans of shrimp (drained)
2 cups fat-free mayonnaise
6 green onions (chopped fine)
whole-wheat low-sodium crackers
Instructions:
Crumble shrimp. Mix first three ingredients, then refridgerate
for at least one hour. Serve with crackers.
Serving size: 2 crackers and 1 teaspoon spread. Per serving:
79 calories; 0g fat; 243mg sodium; 4g protein; 17g carbohydrates; 12mg cholesterol;
6g fiber. Exchanges: 1 bread.

Garlic Green Beans
Ingredients:
1 package (10 oz.) frozen "Italian-style" green beans
2 teaspoons olive oil
2 cloves of garlic (crushed)
2 tablespoons grated Parmesan cheese
Instructions:
In non-stick skillet over medium heat, combine beans, olive
oil, and garlic. Bring to a boil. Cover, reduce heat, and simmer for five minutes.
Remove cover, stir, and cook three minutes longer, or until liquid evaporates.
Season to taste, and sprinkle with Parmesan cheese.
Yield: 4 servings. Per (1/2 cup) serving: 55 calories; 3g total
fat; 1g saturated fat; 68mg sodium; 2g protein; 5g carbohydrates; 2mg cholesterol;
2g fiber. Exchanges: 1 vegetable, 1/2 fat (mono-unsaturated).

Tex Mex Chops
Ingredients:
4 boneless pork chops
1 cup salsa
1 bell pepper (sliced)
1 cup white onion (sliced)
Instructions:
Season pork chops to taste. In nonstick skillet sprayed with
cooking spray, brown both sides of chops on medium high heat. Add salsa, bell
pepper, and sliced onion; lower heat. Simmer 30 minutes, or until chops are
thoroughly cooked.
Yield: 4 servings. Serving size: 1 pork chop. Per serving: 200
calories; 7g fat; 2g saturated fat; 516mg sodium; 26g protein; 7g carbohydrates;
62mg cholesterol; 2g fiber. Exchanges: 3-1/2 ounces very lean meat, 1/2 vegetable.