Voice of the Diabetic

Voice of the Diabetic

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RECIPE CORNER

Artwork: vegetables.

This issue, all recipes are taken from The Diabetic's Healthy

Exchanges Cookbook, by JoAnna M. Lund, published 1996 by Perigee.

HOMEMADE CREAM OF MUSHROOM SOUP

Ingredients:

2 cups chopped fresh mushroom

½ cup chopped onion

½ teaspoon dried minced garlic

2 cups (one 16-oz can) Healthy Request Chicken Broth

1 tablespoon reduced-sodium soy sauce

1/4 teaspoon black pepper

1-1/2 cups (one 12-oz can) Carnation Evaporated Skim Milk

6 tablespoons all-purpose flour.

Instructions:

In a large saucepan sprayed with butter-flavored cooking spray,

saute mushrooms, onion, and minced garlic until mushrooms start to turn limp,

about five minutes. Add chicken broth. Mix well to combine. Bring mixture to

a boil. Lower heat. Stir in soy sauce and black pepper. In a covered jar, combine

evaporated skim milk and flour. Shake well to combine. Stir milk mixture into

mushroom mixture. Continue cooking, stirring constantly, until mixture thickens,

about five minutes.

Makes four 1-cup servings: 157 calories, 1gm fat, 11gm protein, 26gm carbohydrate,

462mg sodium, 1gm fiber. Exchanges: 1-1/4 vegetable, 3/4 skim milk, ½

bread.

GREEN BEANS IN ONION SAUCE

Ingredients:

½ cup finely chopped onion

1-1/2 cups (one 12-oz can) Carnation Evaporated Skim Milk

3 tablespoons all-purpose flour

1/4 teaspoon lemon pepper

4 cups (two 16-oz cans) cut green beans, rinsed and drained

Instructions:

In a large skillet sprayed with butter-flavored cooking spray,

saute onion until tender, about five minutes. In a covered jar, combine evaporated

skim milk and flour. Shake well to combine. Pour milk mixture into skillet with

onion. Add lemon pepper. Mix well to combine. Stir in green beans. Continue

cooking, stirring often, until mixture thickens and beans are heated through,

about five minutes.

Makes four 1-cup servings: 131 calories, less than 1gm fat, 9gm protein, 23gm

carbohydrate, 449mg sodium, 2gm fiber. Exchanges: 2-1/4 vegetable, 3/4 skim

milk, 1/4 bread

BUSY MAN'S SKILLET

Ingredients:

8 ounces ground 90% lean turkey or beef

½ cup chopped onion

1 cup (one 8-oz can) Hunt's Tomato Sauce

1 cup frozen whole-kernel corn

1 cup cooked spaghetti, rinsed and drained

1 teaspoon dried parsley flakes.

1/8 teaspoon black pepper

Instructions:

In a large skillet sprayed with butter-flavored cooking spray,

brown meat and onion. Add tomato sauce, corn, spaghetti, parsley flakes, and

black pepper. Mix well to combine. Lower heat and simmer for 5 to 10 minutes,

stirring occasionally.

Makes four 1-cup servings. 197 calories, 5gm fat, 14gm protein, 24gm carbohydrate,

427mg sodium, 3gm fiber. Exchanges: 1-1/2 protein, 1-1/4 vegetable, 1 bread.

MAPLE CUSTARD

Ingredients:

1 (4-serving) package JELLO Sugar-Free Cook&Serve pudding

mix

2/3 cup Carnation Nonfat Dry Milk Powder

1-1/2 cups water

½ cup Cary's Sugar Free Maple Syrup

1/4 cup Cool Whip Lite

Instructions:

In an 8-cup glass measuring bowl, combine dry pudding mix and

dry milk powder. Add water and maple syrup. Mix well, using a wire whisk. Cover,

and microwave on HIGH (100% power) four minutes, whisking after two minutes.

Pour hot mixture into four dessert dishes. Refrigerate at least one hour. Just

before serving, top each with one tablespoon Cool Whip Lite.

Makes four servings: 84 calories, less than 1gm fat, 4gm protein, 16gm carbohydrate,

242mg sodium, 0gm fiber. Exchanges: 1 starch.

Author JoAnna Lund also publishes the monthly HEALTHY EXCHANGES

FOOD NEWSLETTER, addressing healthy weight loss, cholesterol, and diabetic concerns.

For information, contact: HEALTHY EXCHANGES, PO Box 80, DeWitt, Iowa, 52742;

telephone: 1-800-766-8961, website: www.healthyexchanges.com

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