Voice of the Diabetic

Voice of the Diabetic

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RECIPE CORNER

Artwork: Fruits and vegetables

Send your great food ideas to the editor. Your recipes will be evaluated by

dietitians, and if necessary, adjusted to make them more diabetically appropriate.

Then he gets to taste them...

Summertime Corn Salad

by Sally A. York

(Editor's Note: Sally serves on the national Board of the Diabetes Action

Network of the National Federation of the Blind.)

This is a hearty and healthy salad with a fresh, wholesome taste. You may

vary the herb seasonings according to your preference.

Ingredients:

2 17-oz. cans whole kernel corn, drained

1 15-oz. can small pitted black olives, drained

1 medium cucumber, diced

1/4 cup fat-free sour cream

2 tbsp. fat-free mayonnaise

1 tbsp. vinegar

1 tsp. dry mustard

1/4 tsp. celery seed

few dashes cayenne pepper

2 small tomatoes, chopped

Instructions:

Place the corn, olives and cucumber in a serving bowl and mix well. In a small

bowl, combine the sour cream, mayonnaise, vinegar, mustard and spices, and mix

well. Gently stir into the vegetables. Scatter the tomato pieces on top of the

salad. Cover and chill for at least two hours before serving.

Makes 6-8 servings. Per serving: 161 calories (62 calories from fat), 6gm

total fat, 0gm saturated fat, 0.7mg cholesterol, 719.9mg sodium, 3.8gm protein,

25.6gm total carbohydrate. Exchanges: 1 1/2 starch, 1 fat.

Fettuccine With California Avocado--Diabetic

Diet

from The California Avocado Commission (www.avocado.com)

Ingredients:

2 tbsp. olive oil

1/4 cup sherry wine vinegar

1/2 cup fresh basil, chopped

1/2 cup green onions, chopped

1 cup sweet green pepper, diced

1 1/4 cup sundried tomatoes, diced

1 medium California avocado, diced

1 lb. dried fettuccine noodles (or any dried pasta)

Instructions:

In a large bowl combine the olive oil, vinegar, basil, green onions, sundried

tomatoes, and half of the California avocado.

Toss ingredients well so they are evenly coated with the oil and vinegar.

Cook pasta in boiling water for six minutes or until "al dente." Drain pasta

and pour in salad bowl with the other ingredients while the pasta is still hot.

Toss together and serve immediately, using the remaining California avocado

as a garnish on top of the pasta.

Serving Suggestions: Serve with 2-3 oz. of lean meat and additional steamed

vegetables for a complete main meal.

Makes six servings. Per serving: 402 calories, 11gm fat, 1.6gm saturated fat,

1.6gm polyunsaturated fat, 6.7gm monounsaturated fat, 0mg cholesterol, 20mg

sodium, 66gm total carbohydrate, 4gm dietary fiber, 7gm sugars, 12gm protein.

Exchanges per servings: 3 bread, 1 vegetable, 2 fat

Grecian Turkey

from Dave Griffith of London, Ontario, Canada

Ingredients:

4 3-oz turkey fillets

2 tsp. canola oil

2 tbsp. bread crumbs

Paprika to taste

1 minced clove of garlic

4 chopped tomatoes

4 sliced green onions

2 tsp. fresh oregano

2 tsp. dry white wine

3 tbsp. chopped fresh parsley

3 tbsp. chopped black olives

4 tbsp. crumbled feta cheese

Instructions:

Mix the bread crumbs and paprika together. Brush the turkey with the oil and

coat with the breadcrumb mixture. Bake at 350F for 30 minutes. Saute the garlic

in a little oil and then add the tomatoes, onions, oregano, olives, parsley,

and wine. Heat and simmer for five minutes. Place turkey fillets on the serving

plates and spoon the sauce over the turkey, and top off each with a tbsp. of

the crumbled feta cheese.

Makes 4 servings. Per serving: 9gm carbohydrate, 26gm protein, 7gm total fat,

199 calories. Exchanges: 3 lean meat, 1/2 carbohydrate.

Correction

The following recipe was carried in VOICE OF THE DIABETIC, Vol. 15, No.

4, Fall 2000. At that time, it incorporated errors. Here they have been corrected.

Easy Blueberry Muffins

Ingredients

2/3 cup sugar

tsp. salt

2-1/2 cups all-purpose flour

1 tbsp. baking powder

1 large egg

1/3 cup vegetable oil

1/4 cup reduced-fat (2%) milk

1 tsp. vanilla extract

1 cup fresh or frozen blueberries

Instructions

Preheat the oven to 400 F. Combine sugar, salt, flour and baking powder. In

a separate bowl, combine the liquid ingredients. Make a well in the center of

the dry ingredients, and add the liquid ingredients and the blueberries. Mix

with a fork until it forms a loose batter.

Lightly coat a muffin pan with nonstick cooking spray. Spoon the batter into

the pan, until the cups are 3/4 filled. Bake for 18 20 minutes, or until the

tops are golden brown and the centers are firm.

Makes 12 servings. Serving size: one muffin: Per serving: 227 calories; 65

calories from fat; 7gm total fat; 1gm saturated fat; 19mg cholesterol; 193mg

sodium; 37gm carbohydrate; 4gm protein. Exchanges: 2 starch, fruit, 1-1/2 fat.

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