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; website: www.healthyexchanges.com.
FRANKFURTER-CABBAGE SOUP
Ingredients:
4 cups reduced-sodium tomato juice
2 cups purchased coleslaw mix
1/2 cup chopped onion
8 ounces diced Healthy Choice 97% fat-free frankfurters
1 teaspoon chili seasoning mix
1/4 teaspoon black pepper
1/3 cup (1 ounce) uncooked regular rice
1 teaspoon dried parsley flakes
Instructions:
In a large saucepan, combine tomato juice, coleslaw mix, and onion. Bring mixture to a boil. Stir in frankfurters, chili seasoning mix, black pepper, rice, and parsley flakes. Lower heat. Cover and simmer 20 minutes, stirring occasionally. Hint: 1-3/4 cups shredded cabbage and 1/4 cup shredded carrots may be used in place of purchased coleslaw mix. Makes four, 1-1/2 cup servings.
141 Calories, 1gm Fat, 10gm Protein, 23gm Carbohydrate, 1466mg Sodium, 2gm Fiber. Exchanges: 3 Vegetable, 1 Meat, 1/2 Starch.
CREAMY PEAS AND CORN
Ingredients:
1 cup frozen whole kernel corn
1 cup frozen peas
1/2 cup water
1/4 cup Land O' Lakes no-fat sour cream
1/4 teaspoon dried parsley flakes
2 teaspoons dried onion flakes
Instructions:
In a medium saucepan, combine corn, peas, and water. Cook five minutes or until vegetables are just tender. Drain. Return vegetables to pan. Stir in sour cream, parsley flakes, and onion flakes. Mix gently to combine. Serve at once.
80 Calories; 0gm Fat; 4gm Protein; 16gm Carbohydrate; 24mg Sodium;
3gm Fiber. Exchanges: 1 Starch.
CORNED BEEF PIZZA
Ingredients:
1 (8-ounce) can Pillsbury refrigerated crescent dinner rolls
2 (2.5-ounce) packages Carl Buddig 90% lean corned beef, shredded
1/2 cup chopped onion
2-1/2 cups purchased coleslaw mix
1 cup chunky salsa
2 tablespoons sloppy joe seasoning mix
1 (8-ounce) package Philadelphia Fat-Free Cream Cheese
1/3 cup Kraft Fat-Free Thousand Island Dressing
3/4 cup (3 ounces) shredded Kraft Reduced-Fat Cheddar cheese
Instructions:
Preheat oven to 450 degrees. Spray a rimmed 9-by-13-inch cookie sheet with butter-flavored cooking spray. Pat rolls into prepared pan, being sure to seal perforations. Bake five to seven minutes or until light golden brown. Place cookie sheet on wire rack and allow to cool. In a large skillet sprayed with butter-flavored cooking spray, saute corned beef, onion and coleslaw mix until cabbage is tender, about five minutes. Add salsa and Sloppy Joe seasoning mix. Mix well to combine. Simmer five minutes, stirring occasionally.
In a medium bowl, stir cream cheese with a spoon until soft. Add Thousand Island Dressing. Mix well to combine. Spread cream cheese mixture evenly over cooled crust. Layer cabbage mixture over cream cheese mixture. Sprinkle Cheddar Cheese evenly over top. Return to oven. Continue baking three to five minutes or until cheese starts to melt. Place cookie sheet on a wire rack and let set two to three minutes. Cut into 12 servings. (Hint: two cups shredded cabbage and 1/2 cup shredded carrots can be used in place of purchased coleslaw mix.)
129 Calories, 5gm Fat, 8gm Protein, 13gm Carbohydrate, 537mg Sodium, 1gm Fiber. Exchanges: 1 Vegetable, 1/2 Starch, 1/2 Fat, 1 Meat.
PEACH BECKY PIE
Ingredients:
1 (4-serving) package JELL-O sugar-free instant vanilla pudding
mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/4 cups water
1 cup Cool Whip Lite
2 cups peeled and chopped fresh peaches
1 (6-ounce) Keebler butter-flavored piecrust
1/4 cup raspberry spreadable fruit spread
Instructions:
In a large bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Lite. Add chopped peaches. Mix gently to combine. Spread mixture evenly into piecrust. Refrigerate while preparing topping.
In a small bowl, stir raspberry spreadable fruit until soft. Add remaining 1/2 cup Cool Whip Lite. Mix gently to combine. Spread topping mixture evenly over set filling. Refrigerate at least two hours. Cut into eight servings.
194 Calories, 6gm Fat, 3gm Protein, 32gm Carbohydrate, 323mg Sodium, 2gm Fiber. Exchanges: 1 Starch, 1 Fruit, 1 Fat.