Diabetic Recipes 60 to 69
RCP60 - Savory Swiss Steak
RCP60 Savory Swiss Steak (Makes 4-four ounce servings) INGREDIENTS 1/4 cup flour Nonstick cooking spray DIRECTIONS Cobmine the flour, salt and pepper in a plastic bag. Add the round steak to the bag and shake until the meat Per Serving: 190 Calories; 7 gram Fat; 66 grams Cholesterol; 190 mg Sodium; DFANRecipe CLUB - 61 Fresh Tomato Soup (Makes 8 one cup servings) (This recipe requires a food processor or blender. But you can make as much as you want, freeze it, then use it later.) INGREDIENTS 6 large fresh tomatoes (stemmed, peeled & quartered) 1 large carrot (peeled and cut into chunks) 1 medium onion (cut into quarters) 1 green pepper (stemmed, seeded and cut into wedges) 2 ribs celery (cleaned and cut into chunks) 1 tablespoon sugar 1/4 teaspoon salt 1/2 teaspoon pepper 2 teaspoons dried basil (optional) 1 teaspoon dried oregano (optional) DIRECTIONS Chop the tomatoes to the consistency you desire in a food processor or blender. Add the other vegetables one at a time and continuously chop in the processor/blender until you achieve the consistency you desire. Put this mixture in a stockpot. Add the sugar and the other seasonings. Heat until boiling. Reduce the heat & continue simmering for about 15 minutes. The soup can be frozen in plastic bags or a plastic container. Per Serving (1 cup): 32 Calories; 0 grams Fat; 11.3 grams Carbohydrates; 0 grams Cholesterol; 84 mg Sodium; 1 Vegetable Exchange DFAN/OneStep Recipe Of The Week - RCP62 (This recipe takes about two to three hours to set so plan ahead) Lemon Fruit Cup (Makes 4 one cup servings) 1 cup boiling water 3 ounces reduced-calorie lemon gelatin 1/2 cup fresh orange slices 3 ounces frozen orange juice concentrate 1/2 cup crushed pineapple (drained) 1 medium banana (sliced) Pour he boiling water over the gelatin (in a medium bowl). Stir until the gelatin is dissolved. Add the orange juice concentrate. Stir to mix. Refrigerate for 1/2 hour (or until partially set).. Fold in the bananas, oranges and pineapple. Pour into 4 dessert glasses (preferably tall). Chill until set. Per Serving: 105 Calories; 0 grams Fat; 3 mg Sodium; 2 Fruit Exchanges DFAN/OneStep Recipe Club - RCP63 Sweet Spiced Corn (Makes 6 Servings) INGREDIENTS 1 1/2 cup cooked corn 1/2 cup white vinegar 1/4 cup lime juice 3 tablespoon sugar 1 tablespoon onion powder 1/8 teaspoon dry mustard dash of cayenne pepper DIRECTIONS Prepare the corn according to the directions on the package. Lightly spray a 1 quart casserole dish with non-fat cooking spray. Put the corn into the casserole dish and keep it warm. Combine the vinegar, lime juice, onion powder, sugar, mustard and cayenne pepper in a small saucepan. Bring to a boil. Cook on medium heat stirring constantly until the sugar is dissolved and the mixture is blended. Pour the mixture over the corn and serve immediately. Per Serving: 64 Calories; 17 grams Carbohydrates; Less than one gram of fat; 1 Vegetable Exchange; 2/3 Fruit Exchange DFAN/OneStep Recipe Of The Week - RCP64 BLUEBERRY BANANA SHAKE (Makes 2 servings) 1 cup fat-free banana-flavored yogurt 1 large banana (cut into chunks) 1/2 cup forzen blueberries 1/4 cup orange juice Combine all the ingredients in a blender. Process until smooth. Serve immediately. Per Serving: 157 Calories; 35 grams Carbohydrate; 5 grams Protein, 1/2 Milk Exchange; 2 Fruit Exchange CHOCOLATE BANANA SHAKE 1 large banana 1 cup skim milk 2 tablespoon sugar 2 1/2 teaspoon unsweetened cocoa powder 1/4 teaspoon vanilla 4 ice cubes Combine all the ingredients in a blender. Process until the mixture is smooth. Serve immediately. Per Serving: 154 Calories; 34 grams Carbohydrate; 5 grams Protein; 1/2 Milk Exchange; 2 Fruit Exchange DFAN/OneStep Recipe Club - RCP65 SPANISH RICE (Makes 4 Servings) (It's important to use a nonstick skillet when preparing this dish) 2 tablespoons fat-free chicken broth 1 cup fat-free rice quarter cup chopped onion half cup sliced green pepper 2 teaspoons chili powder 1 cup crushed tomatoes 2 cups water Lightly spray a large nonstick skillet with nonfat cooking spray. Add the chicken broth. Heat over medium-high heat. Stir in the rice and cook until the rice is lightly browned. Add the onions, green pepper, chili powder, tomatoes and water. Cover and simmer over low heat for 20 to 25 minutes (until all of the water has been absorbed) Per Serving: 154 Calories; 33 grams Carbohydrate; 4 grams Protein, 2 Starch Exchanges DFAN/OneStep Diabetes Club - RCP66 CREOLED SHRIMP (Makes 4 servings) 2 tablespoons fat-free chicken broth 1/2 cup onions (minced) 1 clove garlic (crushed) 1 1/2 pounds fat-free shrimp 1 cup tomato sauce 2 medium tomatoes (peeled & diced) 1/2 teaspoon salt dash of pepper dash ground red pepper pinch of dried oregano pinch of dried basil 2 cups fat-free rice (cooked) Lightly spray a non-stick skillet with nonfat cooking spray. Add the chicken broth and heat over medium-high heat. Saute the onions and garlic in the broth until they are soft & lightly browned. Add the shrimp and cook for 2 to 3 minutes. Stir in the tomato sauce, tomatoes, salt, pepper, red pepper, oregano and basil. Mix well. Reduce heat to low. Cover and simmer for 15 minutes, until the shrimp are pink and cooked through. Serve over the cooked rice. Per Serving: 281 Calories; 49 grams Carbohydrate; 21 grams Protein; Less than on gram of Fat; Exchanges: 3 Starch; 1 Vegetable; 1 meat DFAN/OneStep Recipe Club - RCP67 RECIPE #1: SIMPLY BAKED FRENCH FRIES INGREDIENTS 2 tablespoons light olive oil dash of toasted sesame oil (optional) 2 large russet potatoes (sliced lengthwise into 9 even sticks) 1/2 teaspoon salt (optional) DIRECTIONS Preheat your oven to 500 degrees. Heat the oil and fry the potato sticks until bown on all sides (about 14 minutes). Transfer the potatoes to a roaster pan and bake for 10 minutes. Remove the potatoes from the oven and sprinkle with the salt (optional) Per Serving: 161 calories; 7 grams Fat; 23 grams Carbohydrates; RECIPE #2: FRUIT FROSTY (Makes 2 Servings) INGREDIENTS 1/4 cup skim milk 1/4 cup water 2 ounces frozen fruit juice concentrate (any flavor) 2 ice cubes 1 3/4 tablespoon sugar 1 teaspoon vanilla DIRECTIONS Combine all ingredients in a blender and process until smooth. Serve immediately or refrigerate and reblend before serving. Per Serving: 66 Calories; 20 grams Carbohydrates; 2 grams Protein; 1/4 Milk Exchange; 1 Fruit Exchange DFAN/ONESTEP RECIPE CLUB - RCP68 BLACK BEAN SOUP INGREDIENTS 6 cups fat-free chicken broth 15 ounces black beans (drained and dried) 3/4 cup diced carrots 1 3/4 cup chopped onions 2/3 cup dried celery 1/2 tsp. oregano 1/2 tsp.pepper 1/2 tsp. garlic powder 1 cup diced potato DIRECTIONS Pour the chicken broth into a large soup pot. Heat over high heat. Add the beans, carrots, onions, celery, oregano, pepper and garlic powder. Heat to almost boiling. Reduce heat to low. Cover and simmer for 1 hour. Add the diced potatoes. Simmer until the potatoes are tender (about 15-20 minutes) Per Serving: 151 Calories; 29 grams Carbohydrates; 8 grams Protein; 1 Starch Exchange; 3 Vegetable Exchanges; less than 1 gram of fat DFAN/OneStep Recipe Club - RCP 69 (I won't be able to list Exchange values until I get another nutrition analysis program) APPLE FRENCH TOAST (Serves 6) 2 cups apple slices 1/3 cup sugar (or non-sugar equivalent) 1/4 teaspoon cinnamon 6 slices bread (fat-free) 1 cup egg substitute 1 1/2 cups skim milk 1 tablespoon vanilla Preheat your oven to 350 degrees. Place the apple slices into a medium bowl. In another small bowl combine the sugar (or substitute) and the cinnamon. Mix well. Sprinkle 2 tablespoons of the cinnamon/sugar mixture over the apples and toss until well coated. Lightly spray a 9-inch baking dish with nonfat cooking spray. Place the apple slices on the bottom of the dish. Layer the bread over the apple slices until the whole dish is covered. Combine the egg substitute, milk and vanilla. Mix until blended. Pour this mixture over the bread slices. Make sure you cover all the pieces of bread. Sprinkle the remaining cinnamon-sugar mixture over the dish. Bake in your preheated oven for 40 to 45 minutes (or until golden brown) Per Serving: 218 Calories; 33 grams Carbohydrate; 9 grams Protein; 6 grams Fat |