Diabetic Recipes 70 to 75
RCP70 - Grilled Vegetable Kabobs DFAN/OneStep Recipe Of The Week - RCP70 GRILLED VEGETABLE KABOBS (Makes 4 Servings) (This dish can be made on the grill or in your oven broiler) INGREDIENTS: 1 medium zucchini (cut diagonally into 1/2 inch thick slices) 1 medium yellow squash (cut diagonally into 1/2 inch thick slices) 1 red onion (cut into quarters) 8 cherry tomatoes 1 tablespoon Dijon mustard 1 tablespoon apple juice DIRECTIONS: Thread the vegetables, alternately, onto four, 12 inch skewers. Combine the mustard and apple juice in a small dish. Grill the vegetables for 4 to 5 minutes four inches from the coals or the broiler flame. Brush the mustard and apple juice mixture on the vegetables. Turn the skewer and grill the other side. Brush the remaining mustard and apple juice mixture on the vegetables. Serve with red meats,
poultry, or fish. Per Serving: 55 Calories; 0 grams Fat; 11 grams Carbohydrate; 3 grams Protein; Exchanges: Negligible Bread; Negligible Fruit: 2 Vegetable DFAN/ONESTEP RECIPE CLUB - RCP71 SUGARLESS BERRY MUFFINS (About the only ingredients you might not have on hand for this recipe are the Apple Butter & the berries) INGREDIENTS: 2 tablespoons lite applesauce (no sugar added) 2 tablespoons Apple Butter 1/2 cup egg substitute 3/4 cup orange juice 1 teaspoon vanilla 1 3/4 cups plus 2 teaspoons flour (divided) 1 tablespoon baking powder 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1 cup berries (blueberries, strawberries, raspberries, or any combination) DIRECTIONS: STEP ONE Preheat your oven to 400 degrees. Lightly spray the muffin cups with nonfat cooking spray. Combine the applesauce, apple butter, egg substitute, orange juice and the vanilla in a large bowl. Blend until smooth. STEP TWO Combine 1 3/4 cups flour, baking powder, cinnamon, and nutmeg in a medium bowl. Mix until the ingredients are blended. Add this flour mixture to the applesauce mixture and mix until all the dry ingredients are blended. STEP THREE Toss the berries with the 2 teaspoons of flour in a small bowl. Fold the berries into the batter and mix gently. Fill the muffin cups 3/4 full and bake in a preheated oven 20 to 25 minutes. Per Muffin: 92 Calories; 19 grams Carbohydrates; 3 grams Protein; less than 1 gram Fat; Exchanges: 1 Starch Exchange; 1/3 Fruit Exchange DFAN/OneStep Recipe Of The Week - RCP72 Pasta Pesto! (Makes 6 Servings) (You'll need a blender or food processor to make this dish.) INGREDIENTS 9 ounces Pasta (cooked and drained) 1 cup fresh basil leaves (rinsed and dried) 2 teaspoons garlic (minced) 1/2 teaspoon onion powder 1 1/3 cups chopped zucchini 1/3 cup fat-free chicken broth 1/3 cup fat-free Parmesan cheese DIRECTIONS: Cook the pasta according to the package directions,then drain well. Combine the basil, garlic and onion powder in a food processor or blender. Process until chopped.Add the zucchini, chicken broth and cheese. Process until smooth. Pour the pesto sauce you just made into a small saucepan and heat over medium heat just until heated through. Serve over your hot
pasta. Per Serving: 180 Calories; 35 grams Carbohydrate; 8 grams Protein; less than 1 gram Fat Exchanges: 2 Starch; 1 Vegetable DFAN/OneStep Recipe Of The Week - RCP73 WESTERN BROIL 1 pound round steak (cut 1-inch thick) 1/2 cup light soy sauce 2 tablespoons honey 1 tablespoon lemon juice 1/4 teaspoon garlic powder 1/4 cup carrots (sliced & steamed) 1 1/2 cups pea pods (steamed) 2 scallions (finely chopped) Combine the soy sauce, honey, lemon juice, scallion and garlic powder in a small bowl. Put the steak in a pie pan and pour the marinade (you just made) over the steak. Turn to coat. Marinate in the refrigerator forat least 30 minutes or up to 24 hours. Discard the marinade. Put the steak on a broiler rack, so the surface of the meat is 3 inches away from the heat. Broil for 20 minutes, turning once. Meanwhile, arrange the carrots and peas around the outside edge of a serving platter.Carve the beef into 4 servings and place in the middle of the platter. Per Serving: 240 Calories; 15.9 gram Carbohydrate; 19.8 gram Protein; 6 grams Fat; Exchanges: 4 lean meat; 1 vegetable DFAN/OneStep Recipe Club - RCP74 (Don't know what to do with all those berries this summer? Try some of these cool drinks!) Recipe #1: Cranberry Sparkling Lemonade INGREDIENTS 1 cup cranberry juice 8 to 10 ice cubes 1 cup sugar-free lemonade 1 cup sodium-free club soda DIRECTIONS Divide the ice cubes among three 12 ounce glasses. Combine the cranberry juice, lemonade, and club soda in a pitcher or blender. Mix until
blended. Pour over the ice and serve. Garnish with a lemon slice if desired. Per Serving: 48 Calories; 12 grams Carbohydrate; 0 grams Protein, 1/4 Fruit Exchange; Less than 1 gram of Fat Recipe #2: BERRY ICED TEA INGREDIENTS 1 cup raspberries 2 cups iced tea 1 1/2 cups cranberry juice DIRECTIONS Place 1/2 cup of the raspberries into a blender and puree until it's smooth. Pour in the iced tea and cranberry juice. Process until everything is mixed. Pour into a pitcher and chill for 1 to 2 hours. When read to serve, put several raspberries into each glass and fill with the berry tea. Per Serving: 70 Calories; 18 grams Carbohydrate; Less than 1 gram of Protein; 1 1/4 Fruit Exchange; Less than 1 gram of Fat DFAN Recipe Of The Week - RCP75 Turkey Burgers (Makes 6 Servings) 1 pound fat-free ground turkey 1/3 cup cracker crumbs (from fat-free crackers) 1 1/2 teaspoons onion powder 2 tablespoons low-sodium ketchup 1 tablespoon low-sodium teriyaki sauce pepper to taste Combine all the ingredients in a medium bowl. Mix until all of the ingredients are blended. Form the mixture into patties. Refrigerate for 1 to 2 hours before cooking. Preheat the broiler on high heat and cook the burgers 4 inches from the heat until they're cooked through, about 5 minutes per side. Per Serving: 81 Calories; 6 grams Carbohydrate; 11 grams Protein; 1/3 Starch Exchange; 1 1/2 Meat Exchange |
