Diabetic Recipes 31 to 40
RCP31 - Rice Pudding, Smooth Strawberry Slushy
RCP32 - Chocolate Cheesecake
RCP33 - Chicken-Rice Soup
RCP34 - Frenchie French Toast
RCP35 - Barbecued Garlic-Spiced Chicken
RCP36 - Basil Pork Chops
RCP37 - Candied Yams, Banans Smoothie
RCP38 - Tomato-Chicken Ball Soup
RCP39 - Salisbury Steak
RCP40 - Creamier Mashed Potatoes
Recipes Of The Week - RCP31
Recipe #1:
RICE PUDDING
Ingredients
1 cup converted rice, 2 1/2 cup skim milk, 1/4 teaspoon ground
nutmeg, 1/4 to 1/3 cup Nutrasweet, 2 cups light whipped topping,
fresh nutmeg (grated, optional), 20 pecan halves (toasted)
Instructions
Heat the milk in a small saucepan until it boils. Stir in the
rice. Reduce the heat to low and simmer, covered, until the rice
is tender and the milk is absorbed.
Stir in the ground nutmeg, then cool to room temperature. Stir
in the Nutrasweet. Stir in the whipped topping. Refrigerate.
Serve in small bowls. Sprinkle with the nutmeg and garnish the
dish with the pecans.
Per Serving (1/2 cup): 85 Calories; 11 grams Carbohydrate; 4
grams Fat; 3 grams Protein; 1/4 skim milk exchange; 12/ starch
exchange; 1/2 fat exchange
Recipe #2:
SMOOTH STRAWBERRY SLUSHY (Makes 4 Servings)
Ingredients
1/4 cup skim milk, 3 cups frozen strawberries, 1 cup ice cubes,
1 8-ounce carton plain nonfat yogurt, 3 packets Equal or 1
teaspoon Equal Measure
Instructions
Combine the yogurt, milk, and Equal in a blender. Start the
blender and add the berries (a few at a time). Blend until it's
smooth, then add the ice cubes (one at a time). Blend until the
mixture is slushy. Pour into glasses.
*Put the berries and the ice cubes through the opening in the lid
Per serving (6 ounces): 82 Calories; 17 grams Carbohydrate; 0
grams Fat; 4 grams; 1/2 Milk Exchange; 1 Fruit Exchange
One Step
Recipe of the Week - RCP32
Chocolate Cheesecake (Makes 16 servings)
(This recipes if higher in fat than most, so make sure you eat
this with low-fat meals during the day if you're following a low-fat
mealplan. Prepare this recipe a day ahead of time.)
INGREDIENTS
1 1/4 cups graham cracker crumbs, 1 teaspoon Equal Measure (or 3
packets Equal sweetener or 2 tablespoons Equal Spoonful), 4
Tablespoons margarine (melted), 5 1/2 teaspoons Equal Measure (or
18 packets Equal sweetener or 3/4 cup Equal Spoonful), 2 eggs, 2
Tablespoons cornstarch, 1 cup reduced-fat sour cream, 1 teaspoon
vanilla, 2 packages (8 ounces each) fat-free cream cheese
(softened), 2 egg whites, 1/3 cup European or Dutch-process cocoa
Optional Ingredients: fresh mint sprigs, raspberries, non-fat
whipped topping and orange peel (if you use these ingredients
don't forget to add it to your mealplan)
DIRECTIONS
Mix the graham cracker crumbs, 1 teaspoon Equal Measure (3
packets Equal sweetener or 2 tablespoons Equal Spoonful) and the
margarine in a 9-inch springform pan.
Pat the mixture evenly on the bottom and 1/2 inch up the side of
the pan.
Beat the cream cheese and 5 1/2 teaspoons of Equal Measure (or 18
packets Equal sweetener or 3/4 cup tablespoons Equal Spoonful) in
a large bowl until it's fluffy. Beat in the eggs, egg whites and
cornstarch. Mix in the sour cream, vanilla and cocoa until
everything is well blended. Pour this mixture into the pan with
the pie crust you made earlier.
Put your cheesecake in a roasting pan on the oven rack. Add one
inch hot water to the roasting pan. Bake the cheesecake in a
pre-heated 300 degree oven until the center is set (approximately 45
to 50 minutes)
Remove the cheesecake from the roasting pan and return it to the
oven. Turn the oven off and let the cheesecake cool for 3 hours
with the oven door slightly open. Refrigerate the cheesecake for
8 hours or overnight.
Remove the sides of the pan and place the cheesecake on a serving
plate. Garnish with the mint if desired.
Per Serving: 189 Calories; 14 grams Carbohydrate; 8 grams
Protein; 11 grams Fat; 1 Milk Exchange; 2 Fat Exchange
One Step
Recipe Of The Week - RCP33
Chicken-Rice Soup (Makes 6 servings)
Ingredients
3 pounds of chicken pieces, 8 cups water, 1/2 cup celery with
leaves (chopped), 1/4 cup fresh parsley leaves (chopped), 1 small
onion; 1 pinch of pepper, 1 bay leaf; 1/4 teaspoon celery seeds,
1/2 cup rice (uncooked), 1 cup carrots (diced)
Directions
Put the chicken, parsley, onion, pepper, celery seeds, bay leaf,
in a pot with the water. Simmer for 4 hours in a slow cooker or for
one hour over low heat on the stove.
Drain the chicken broth and remove the chicken pieces. Also,
discard the bay leaf. Bone the chicken and chop it into
bite-size pieces. Combine the broth, chicken, rice and carrots in a
saucepan. Cook this mixture for about 30 to 40 mintues (until
the rice is tender.
Per Serving (1 cup) 287 calories; 11 grams Carbohydrate; 29 grams
protein, 10 grams fat; 3 Lean Meat Exchanges; 1/2 Bread Exchange
DFAN/One Step
Recipe Club - RCP34
FRENCHIE FRENCH TOAST (Makes 4 Servings)
(This breakfast has to be prepared the night before and
allowed to sit in the refrigerator overnight. When you
get up in the morning just pop it in the oven)
INGREDIENTS
1/4 cup unsweetened apple juice, 1 egg (plus 2 egg
whites), 3/4 cup nonfat milk, 1 teaspoon vanilla, 1
teaspoon cinnamon, 8 slices sourdough french bread
DIRECTIONS
Mix the apple juice, eggs, milk, vanilla and cinnamon
until it's well blended. Put the bread in a ziplock
baggie. Pour your egg mixture over the bread. You
might have to use two baggies for this step. Try to
get all the air out of the baggie before you close it.
Let the egg mixture soak into the bread. Turn the
baggie over and repeat. Let the baggie sit in the
refrigerator overnight.
The next morning, preheat your oven to 375. Spray a
pan with a butter flavored cooking spray. Put your
bread slices on the pan and spray the top of the bread
with the cooking spray. Bake the bread for 10 minutes
(or until the bottom of the bread is brown) Turn the
bread slices over carefully. Bake until the other side
of the bread is brown and the toast is puffed. Serve
with a fruit topping (low-calorie) or some other low
calorie topping. (Be sure to include the topping as
EXTRA when you prepare your meal plan.
Per Serving: 209 Calories; 5 grams of Fat; 29 grams Carbohydrate;
11 grams Protein
DFAN/OneStep Recipe Club - RCP35
BARBECUED GARLIC-SPICED CHICKEN (Makes 6 Servings)
Serve this dish with tomatoes & scallions as a garnish.
(not added into the nutritional information)
INGREDIENTS
1-1/2 pounds boneless, skinless chicken breasts, 2
teaspoons salt, 3 teaspoons garlic, 2 tablespoons black
peppercorns, 2 tablespoons lime juice, 1 cup cilantro
DIRECTIONS
Cut the chicken in half, lenthwise. Remove the bones
(if desired). Crush the garlic and salt into a smooth
puree. Crush the peppercorns (coarsely) with a
blender. Combine the peppercorns in a flat dish with
the coriander and lime juice. Rub the mixture into the
chicken well on all sides. Cover and refrigerate
overnight (or at least one hour before cooking).
Barbecue the chicken over coals. Turn about every 5
minutes until the chicken is no longer pink and the
skin is crisp.
Per Serving: 194 Calories; 4 grams Carbohydrate; 7
grams fat; 29 grams Protein;
DFAN/OneStep Recipe Of The Week - RCP36
Basil Pork Chops (Serves 4)
(This recipe is a bit higher in fat so you should
balance it with a lower-fat dish if you're on a
low-fat diet)
INGREDIENTS
4 Lean cener-cut pork chops, 1/2 teaspoon salt, 1
teaspoon dried basil, 1 teaspoon black pepper (coarsely
gound), 1 cup V-8 Juice.
DIRECTIONS
Brown the chops in a large frying pan without adding
any extra fat to the pan. When the chops are browned,
add your other ingredients. Cover the pan tightly and
simmor for 40 minutes until tender turning meat
occasionally. Add a few tablespoons of water if
necessary to prevent burning.
Per Serving (1 chop plus 1 tablespoon sauce): 240
Calories, 3 grams Carbohydrates; 25 grams Protein; 14
grams Fat; 3 Medium Fat Exchange; 1 Vegetable Exchange
DFAN/OneStep Recipe Of The Week - RCP37
Recipe #1:
Candied Yams (Makes 8 servings)
INGREDIENTS
16 ounce can of yams (or sweet potatoes), 1 teaspoon
cornstarch, 1 small can of crushed pineaaple (packed in
unsweetened pineapple juice), cinamon or nutmeg (to
taste)
DIRECTIONS
Drain the yams or sweet potatoes. Slice or cut them
into chunks. Put the potatoes in a dish and set aside.
Drain the juice from the pineapple and mix the juice
with the cornstarch in a small pan. Heat the juice and
cornstarch, stirring constantly until it thickens.
Add the pineapple and the cinnamon or nutmeg. Pour
this mixture over the yams in the dish and bake the
mixture at 325 degrees until the mixture is heated
thoroughly.
Per Serving: 90 Calories; 13 grams Carbohydrates; 1
gram Protein; 0 grams Fat; 1 Bread Exchange; 1/2 Fruit
Exchange
Recipe #2:
BANANA SMOOTHIE
(This might make a good late-night snack or go well
with lunch)
INGREDIENTS
3/4 cup skim milk, 1/2 banana, 1/4 teaspoon vanilla or
banana extract
DIRECTIONS
Pell the banana and put it in a small bowl. Mash the
banana with a fork and add the milk and flavoring.
Beat the mixture with an egg beater until it's foamy.
Serve it in a milk glass over ice. You can drink this
with a straw or without.
If you want to make the drink bigger put five ice cubes
in a blender with the rest of the ingredients and blend
it until the ice is chopped almost fine.
Per Serving 130 calories; 24 grams Carbohydrates; 6
grams Protein; trace Fat; 1 Fruit Exchange; 3/4 Milk
Exchange
DFAN/OneStep Recipe Club - RCP38
TOMATO-CHICKEN BALL SOUP (Makes 1 Serving)
INGREDIENTS
3 ounces chicken (ground)
2 teaspoons chopped fresh Italian parsley (flat leaf,
divided) 1/2 cup onion (finely chopped, divided)
1/4 cup celery (finely chopped)
1/2 teaspoon vegetable oil
1/2 cup canned ready-to-serve low-sodium chicken broth
1 cup tomato juice
1/4 teaspoon paprika
1/4 cup cooked elbow macaroni
pepper (to taste)
DIRECTIONS
Combine the chicken, 1 tablespoon of the onion, and 1
teaspoon of the parley and the chicken in a small bowl.
Shape the chicken mixture into small balls and set
aside.
Combine the remaining onion, celery, and oil in a
microwavable dish (1 quart size dish). Stir until
everything in the dish is coasted. Cover and microwave
on high (100%) for 2 minutes, stirring after one
minute. The onions should be tanslucent.
Add the tomato juice, broth and paprika to the bowl and
stir to combine the ingredients. Microwave on High for
2 minutes. Add the chicken balls you made earlier,
cover and microwave on High for 2 more minutes.
Add the macaroni, the remaining parsley and the pepper.
Stir to comine and microwave on High for 30 seconds
until the chicken balls are no longer pink.
NUTRITION INFORMATION
Per Serving: 278 Calories; 20 grams Protein; 11 grams
Fat; 26 grams Carbohydrate
DFAN/OneStep Recipe Club
Recipe Of The Week - RCP39
Salisbury Steak (Makes 4 Servings)
(This recipe has a lot of ingredients but you should
have most of them on hand. You may need to buy the
bouillon granules, fresh mushrooms (if desired), and
the broth. This recipe only takes about 26 minutes to
prepare)
INGREDIENTS
1 pound ground round, 3 tablespoons breadcrumbs (fine,
dry), 1/4 cup onion (chopped finely), 1 egg white, 1/4
teaspoon beef-flavored bouillon granules, 4 tablespoons
water, 1/4 teaspoon pepper, 1/8 teaspoon salt, 1
teaspoon margarine (melted), 1 small onion (sliced and
separated into rings), 1/4 cup fresh mushrooms (or
canned if you don't have fresh), 1 can (13 ounce) no-
salt-added beef broth (undiluted), 1 tablespoon
cornstarch, 2 tablespoons low-sodium Worcestershire
sauce, Vegetable cooking spray
DIRECTIONS
Combine the ground round, finely chopped onion,
breadcrumbs, egg white, 2 tablespoons water, bouillon
granules, pepper and salt in a bow. Stir the
ingredients well. Shape this mixture into 4 patties
(3/4 inch thick).
Spray a large skillet with cooking spray until it's
coated. Place the pan over medium heat until the pan
is hot. Add the patties to the pan. Cook the patties
for 5 minutes on each side then drain them. Pat the
patties dry with a paper towel. Wipe the drippings
from the skillet with a paper towel.
Spray the skillet with cooking spray again. Add the
margarine, mushrooms and the onion rings. Cook over
medium heat until mushrooms and onion are tender. Add
the beef broth and the Worcestershire sauce. Cook for
another five minutes.
Put the patties back into the skillet. Cover the pan
and reduce the heat. Let the patties simmer for 10
minutes. Remove the patties from the liquid (use a
slotted spoon) and place them on a platter. Set the
patties aside but try to keep them warm.
Mix the cornstarch and 2 tablespoons of water in a
small bowl, stirring well. Add the cornstarch mixture
to the broth mixture you have in the pan. Bring this
to a boil an cook, stirring constantly for 1 minute (or
until thickened). Spoon this gravy evenly over the
patties.
Per Serving: 244 Calories; 12.8 grams Carbohydrate;
26.7 grams Protein, 8.5 grams Fat; 332 mg Sodium
DFAN/OneStep Recipe Of The Week - RCP40
CREAMIER MASHED POTATOES (Makes 2 Servings)
INGREDIENTS
2 teaspoons reduced-calorie margarine
1/2 cup finely chopped onion
1/2 cup skim or nonfat milk
1 1/2 cup instant potato flakes
2 tablespoons light sour cream
1/3 cup water
dash of salt
dash of pepper
Combine the onions and the margarine. Microwave on
high (100%) for 2 minutes. Stir in the milk and 1/3
cup water. Microwave on high for another 2 minutes.
Stir in the potafo flakes and sour cream. Microwave on
Medium power (50%) for 2 more minutes stirring once
after 1 minute.
Per Serving: 154 Calories; 4 grams Fat; 5 grams
Protein; 25 grams Carbohydrate
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