Voice of the Diabetic

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RECIPE CORNER

This issue, all recipes are from THE DIABETIC'S HEALTHY EXCHANGES COOKBOOK,

by JoAnna M. Lund, published by Perigee.

DEPRESSION POTATO SOUP

Ingredients:

3 cups (15 ounces) diced raw potatoes

1 cup diced onion

1 cup diced celery

Scant half-cup (3/4 ounce) uncooked fine noodles

2 cups water

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

1 teaspoon dried parsley flakes

1/8 teaspoon black pepper

Instructions:

In a large saucepan, combine potatoes, onion, celery, noodles,

and water. Cook over medium heat, stirring occasionally, until vegetables are

tender, about 15 minutes. Drain, BUT reserve liquid. Return one cup of reserved

liquid and drained vegetables back to pan. Stir in evaporated skim milk, parsley

flakes, and black pepper. Lower heat. Simmer 10 to 15 minutes, stirring occasionally.

Makes four 1-1/2 cup servings. 145 calories, 1gm fat, 4gm protein, 30gm carbohydrate,

103mg sodium, 1gm fiber. Exchange: 1 Starch, 1 skim milk and 1/2 vegetable.

MAPLE-COATED CARROTS

Ingredients:

1/4 cup Cary's Sugar Free Maple Syrup

1 tablespoon chopped walnuts (1/4 ounce)

2 cups (one 16-ounce can) sliced carrots, rinsed and drained

Instructions:

In a large skillet, combine maple syrup and walnuts. Bring mixture

to a boil. Stir in carrots. Lower heat. Simmer five minutes or until mixture

is heated thorough, stirring occasionally.

Makes four 1/2 cup servings. 37 calories, 1gm Fat, 1gm protein,

6gm carbohydrate, 51mg sodium, 1gm fiber. Exchange: 1 vegetable.

FRENCH ONION CHICKEN BAKE

Ingredients:

2 cups thinly sliced onion

1/3 cup Kraft Fat Free French Dressing

16 ounces skinned and boned uncooked chicken breasts, cut into 4 pieces

Instructions:

Preheat oven to 350 degrees. Arrange onion evenly in bottom

of an 8-by-8 inch baking dish. Place French dressing in a small bowl. Coat chicken

pieces in dressing. Arrange chicken evenly over onion. Drizzle any remaining

dressing over chicken. Cover and bake 30 minutes. Uncover and continue baking

an additional 10 to 15 minutes. For each serving, place a chicken piece on a

plate and evenly spoon onion and “sauce” over top.

Serves four. 176 calories, 4gm fat, 25gm protein, 10gm carbohydrate,

247mg sodium, 1gm fiber. Exchanges: 3 meat, 1 vegetable.

PUMPKIN CHEESECAKE WITH CRANBERRY GLAZE

Ingredients:

12 (2-1/2-inch square) graham crackers

2 (8-ounce) packages Philadelphia Fat Free Cream Cheese

1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix

2 cups (one 16-ounce can) pumpkin

1 teaspoon pumpkin pie spice

1 1/4 cups Cool Whip Lite

1 (4-serving) package JELL-O sugar-free vanilla cook & serve

pudding mix

1 cup Ocean Spray Reduced Calorie Cranberry Juice Cocktail

½ cup water

3 cups fresh cranberries

Instructions:

Evenly arrange graham crackers in a 9-by-13 inch cake pan. In a large bowl,

stir cream cheese with a spoon until soft. Add dry instant pudding mix, pumpkin,

and pumpkin pie spice. Mix well, using a wire whisk. Fold in 1/2 cup Cool Whip

Lite. Carefully spread pumpkin mixture over graham crackers. Refrigerate. Meanwhile,

in a medium saucepan, combine dry cook-and-serve pudding mix, cranberry juice

cocktail, water, and cranberries. Cook over medium heat, stirring constantly,

until mixture thickens and cranberries become soft. Place saucepan on a wire

rack and allow to cool 20 minutes. Evenly spoon cooled cranberry mixture over

pumpkin layer. Refrigerate at least two hours. Cut into 12 servings. When serving,

top each piece with 1 tablespoon Cool Whip Lite.

Makes 12 servings. 109 calories, 1gm fat, 6gm protein, 19gm

carbohydrate, 428mg sodium, 2gm fiber. Exchanges: 1 Starch, 1/2 meat.

Author JoAnna Lund also publishes the monthly HEALTHY EXCHANGES

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

For information, contact: Healthy Exchanges, P.O. Box 80, DeWitt, Iowa, 52742;

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

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