This issue's simple recipes come to you from the DIABETIC FOUR-INGREDIENT
COOKBOOK, by Linda Coffee and Emily Cale, published by Coffee and Cale, available
by telephone: 1-800-757-0838, or at their website: (www.fouringredientcookbook.com).
Used with permission.
Green Bean Salad
Ingredients:
1 can (16 oz.) French style green beans (drained)
8 cherry tomatoes (halved)
four fresh green onions (sliced)
1/2-cup fat-free French dressing
Instructions:
Combine ingredients. Chill at least one hour before serving. Serve on a crisp
bed of lettuce. Makes four 1/2-cup servings.
Per serving: 77 calories, 2gm protein, 0gm fat, 16gm carb, 0gm cholesterol,
531mg sodium, 2gm fiber.
Exchanges: 1-1/2 vegetable, 1/2 bread.
French Onion Rice
Ingredients:
1 cup long-grain white rice
1/4 cup fat-free margarine
one can onion soup (plus one can water)
1 can (4 oz.) chopped mushrooms
Instructions:
Lightly brown rice in margarine. Add soup, water, and mushrooms. Cover and simmer
about 25 minutes or until liquid is gone. Fluff and serve. For less sodium,
use fresh mushrooms instead of canned. Makes six 1/2-cup servings.
Per serving: 133 calories, 3gm protein, 1gm fat, 0gm saturated fat, 28gm carbohydrate,
0mg cholesterol, 365mg sodium, 1gm fiber.
Exchanges: 2 starch.
Savory Sunday Roast
Ingredients:
2 pounds lean chuck roast
1/2 package onion soup mix
1 cup carrots (peeled)
2 cups potatoes (peeled and quartered)
Instructions:
Place chuck roast in roasting pan with lid. sprinkle onion soup mix on top of
roast. Place carrots and potatoes around meat. Put 1/4-cup water into pan. Bake
at 250 degrees for about four hours. Makes six servings (4 ounces of meat each).
Per serving: 284 calories, 33gm protein, 9gm fat, 3gm saturated fat, 17gm carbohydrate,
80mg cholesterol, 163mg sodium, 2gm fiber.
Exchanges: 4 ounces lean meat, 1 starch, 1 vegetable.
Pineapple Orange Fluff
Ingredients:
1 package (3 oz.) sugar-free orange Jello
1 can (15 oz.) water-packed crushed pineapple juice (undrained)
2 cups buttermilk
1 container (8 oz.) Cool Whip Lite
Instructions:
Heat crushed pineapple and add orange Jello. Stir until Jello is dissolved.
Cool for about 15 minutes. Add buttermilk and Cool Whip. Stir until blended,
then refrigerate until firm. Makes ten 1/2-cup servings.
Per serving: 86 calories, 2gm protein, 4gm fat, 11gm carbohydrate, 2mg cholesterol,
87mg sodium, 0gm fiber.
Exchanges: 1/2 fruit, 1 fat.