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 by Perigee.

HEARTY CORN CHILI

Ingredients:

8 ounces ground 90% lean turkey or beef

½ cup chopped onion

1/4 cup chopped green bell pepper

1-3/4 (one 14 ½-ounce can) stewed tomatoes, undrained

2-½ cups reduced-sodium tomato juice

1-½ cups frozen whole kernel corn

1 teaspoon chili seasoning mix

1/4 teaspoon black pepper

3/4 cup (3/4 ounce) Corn Chex, slightly crushed

Instructions:

In a large sauce pan sprayed with olive-flavored cooking spray, brown the

meat, onion, and green pepper. Stir in undrained stewed tomatoes, tomato juice,

corn, chili seasoning mix, and black pepper. Bring mixture to a boil. Lower

heat. Simmer 15 to 20 minutes, stirring occasionally. When serving, evenly

sprinkle about 3 tablespoons Corn Chex over top of each soup bowl. Makes:

four 1-½ cups servings. 220 Calories, 5gm fat, 14gm Protein, 30gm Carbohydrate,

979mg Sodium, 2gm Fiber. Exchanges: 2-½ vegetable, 1-½ meat,

1 starch.

WINTER FRUIT SALAD

Ingredients:

1 cup (2 small) unpeeled diced Red Delicious apples

1 cup (one 11-ounce can) mandarin oranges, rinsed and drained

3/4 cup sliced celery

1/4 cup Kraft fat-free mayonnaise

2 tablespoons Peter Pan reduced-fat chunky peanut butter

1 teaspoon lemon juice

Instructions:

In a medium bowl, combine apples, oranges, and celery. In a small bowl, combine

mayonnaise, peanut butter, and lemon juice. Add mayonnaise mixture to fruit

mixture. Mix gently to combine. Refrigerate at least 30 minutes. Gently stir

again just before serving. Makes: six 2/3 cup servings. 99 Calories, 3gm Fat,

2gm Protein, 16gm Carbohydrate, 122mg Sodium, 1gm Fiber. Exchange: 1 Fruit,

½ Fat .

SUPPER POT POTLUCK

Ingredients:

16 ounces ground 90% lean turkey or beef

3 cups (15 ounces) sliced raw potatoes

1 ½ cups chopped celery

2 cups sliced carrots

1 cup chopped onion

1 ½ cups frozen peas

2 teaspoons Italian seasoning

1-3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce

Instructions:

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

Meanwhile, place potatoes, celery, carrots, and onion in Crock-Pot container.

Sprinkle peas over top. Spoon browned meat over vegetables. Stir Italian seasoning

into tomato sauce. Evenly pour sauce over meat. Cover. Cook on LOW six to

eight hours. Stir well just before serving. Makes six 1-1/4 cup servings.

258 Calories, 8gm Fat, 18gm Protein , 29gm Carbohydrate, 559mg Sodium, 4gm

Fiber. Exchanges: 2 vegetable, 2 meat and 1 starch.

CUPID'S CHOCOLATE CUPS

Ingredients:

1 (4-serving) package JELLO sugar-free instant chocolate pudding mix

2/3 cup Carnation Nonfat Dry Milk Powder

3/4 cup Yoplait plain fat-free yogurt

1 cup water

½ teaspoon almond extract

1 (6-single serve) package Keebler graham cracker crusts

6 tablespoons Cool Whip Lite

3 maraschino cherries, halved

Instructions:

In a medium bowl, combine dry pudding mix and dry milk powder. Add yogurt,

water, and almond extract. Mix well using a wire whisk. Evenly spoon pudding

mixture into crusts. Top each with one tablespoon Cool Whip Lite and half

a maraschino cherry. Refrigerate at least one hour. Serves six. 182 Calories,

6gm Fat, 6gm Protein, 26gm Carbohydrate, 406mg Sodium, 1gm Fiber. Exchanges:

1 starch, 1 fat and ½ skim milk.

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