Voice of the Diabetic

Voice of the Diabetic

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RECIPE CORNER

This issue, all recipes are taken from "The

Diabetic's Healthy Exchanges Cookbook," by JoAnna M. Lund, published 1996

by Perigee.

GERMAN POTATO SALAD

Ingredients:

3 full cups (16 ounces) diced cooked potatoes

½ cup finely chopped celery

2-½ teaspoons dried parsley flakes

½ cup chopped white onion

3 tablespoons Hormel Bacon Bits

2/3 cup water

1 tablespoon all-purpose flour

1/4 cup white vinegar

2 tablespoons Sugar Twin or Sprinkle Sweet

1/4 teaspoon prepared mustard

Instructions:

In a medium bowl, combine potatoes, celery, and 2 teaspoons

parsley flakes. Set aside. In a large skillet sprayed with butter-flavored cooking

spray, saute onion until just tender, about five minutes. Add bacon bits and

continue cooking one minute, stirring often. In a covered jar, combine water,

flour, vinegar, Sugar Twin, remaining ½-teaspoon parsley flakes, and

mustard. Shake well to combine. Stir flour mixture into onion mixture. Continue

cooking, stirring often, until mixture thickens, about three minutes. Remove

from heat. Pour hot sauce mixture over potatoes. Mix gently to combine. Serve

warm or cold. Makes six 2/3-cup servings. 116 Calories, 1gm Fat, 3gm Protein,

24gm Carbohydrate, 270mg Sodium, 1gm Fiber. Exchanges: 1-½ starch.

CORN AND TOMATO COMBO

Ingredients:

½ cup chopped onion

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

1 cup frozen whole kernel corn

1 teaspoon chili seasoning mix

1 teaspoon Sugar Twin or Sprinkle Sweet

Instructions:

In a large skillet sprayed with butter-flavored cooking spray, saute onion until

tender, about five minutes. Add tomato sauce, corn, chili seasoning mix, and

Sugar Twin. Mix well to combine. Lower heat. Cover and simmer 10 minutes, stirring

occasionally. Hint: Canned whole kernel corn, rinsed and drained, may be used

instead of frozen. Makes four ½-cup servings. 97 Calories, 2gm Fat, 3gm

Protein, 17gm Carbohydrate, 610mg Sodium, 2gm Fiber. Exchanges: 1-½ vegetable,

½ starch.

RANCH HAND MEAT LOAF

Ingredients:

1 cup (one 8-ounce can) Hunt's Tomato Sauce

1/4 cup Brown Sugar Twin

2 tablespoons vinegar

1 teaspoon prepared mustard

16 ounces ground 90% lean turkey or beef

12 small fat-free saltine crackers, crushed

1/4 teaspoon black pepper

Instructions:

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish

with butter-flavored cooking spray. In a medium saucepan, combine tomato sauce,

Brown Sugar Twin, vinegar, and mustard. Cook over medium heat, stirring often,

until mixture just comes to boil. Remove from heat. In a large bowl, combine

meat, cracker crumbs, black pepper, and 1/4 cup of hot tomato sauce mixture.

Mix well with hands to combine. Pat meat mixture into prepared baking dish.

Pour remaining sauce evenly over top. Bake 45 to 50 minutes. Place baking dish

on a wire rack and let sit five minutes. Cut into six servings. 151 Calories,

7gm Fat, 14gm Protein, 8gm Carbohydrate, 412mg Sodium, 1gm Fiber. Exchanges:

2 meat, ½ starch.

HAPPY TRAILS POPCORN MIX

Ingredients:

9 cups air-popped popcorn

I Can't Believe It's Not Butter Spray

1 cup raisins

1 1/3 cups (6 ounces) chopped dried apricots

½ cup (2 ounces) chopped pecans

1 cup (2 ounces) mini marshmallows

1 teaspoon ground cinnamon

2 tablespoons Brown Sugar Twin

Instructions:

Place popped popcorn in a large bowl and quickly spray with

I Can't Believe It's Not Butter Spray. Stir in raisins, apricots, pecans, and

marshmallows. Sprinkle cinnamon and Brown Sugar Twin over top. Mix well to combine.

Store in airtight container. Hints: To plump up raisins without "cooking,"

place in a glass measuring cup and microwave on HIGH for 30 seconds. Six tablespoons

unpopped popcorn usually make about 9 cups popped popcorn, if prepared in an

air popper. Makes twelve 1-cup servings. 200 Calories, 4gm Fat, 3gm Protein,

38gm Carbohydrate, 7mg Sodium, 1 gm Fiber. Exchanges: 1 starch, 1 fruit, 1 fat.

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