Diabetic Recipes 90 to 99
RCP90 - Chocolate Fudge
Brownies DFAN/OneStep Recipe Club - RCP90 Chocolate Fudge Brownies (Makes 24 Servings) (The only odd ingredient you may have to find for this recipe is the apple butter. Also, this recipe does use sugar but the end result is a 112 calorie brownie,so consider it for a special treat) INGREDIENTS ¼ cup unsweetened apple
butter DIRECTIONS Preheat your oven to 350 degrees. Lightly spray a 9x13 inch baking dish with nonfat cooking spray. Combine the apple butter, sugar, brown sugar, vanilla and egg substitute in a large bowl. Mix until blended and smooth. Stir in the cocoa, flour, and the baking powder. Mix until all the ingredients are blended. Spoon the batter into a your prepared baking dish and bake for 30 to 35 minutes. Cool to room temperature. Per Serving: 112 Calories; 27 grams Carbohydrate; 2 grams Protein; 24 grams Sodium Exchanges: 1/3 Starch, 1 Fruit DFAN/OneStep Recipe Of The Week - RCP91 Russian Dressing (Serves
6) 1 cup fat-free
mayonnaise DIRECTIONS Combine all the ingredients
in a small bowl. Mix well until it’s blended. Refrigerate several
hours before
serving. NUTRITION
INFORMATION Per Serving: 35 Calories; 7 grams Carbohydrates; less than 1 gram of Protein; less than 1 gram of Fat; 381 mg Sodium Exchanges: 1 / 2 Fruit DFAN/OneStep Recipe Of The Week - RCP92 Marvelous Meatloaf (Makes 6 one slice Servings) INGREDIENTS one half cup low-fat,
low-sodium beef broth DIRECTIONS Preheat your oven to 350 degrees. Line an 8x8 inch baking pan with aluminum foil. Heat the broth in a large saucepan. Add all the ingredients (except the catsup and pepper) and blend well with a fork. All the mixture to your baking pan. Pat it quickly into the shape of the pan. Sprinkle with pepper and spread the catsup on top of it. Cover it with the foil and bake for 45 minutes. Remove the foil and bake uncovered for another 30 minutes. Nutritional Information: 212 Calories; 9 grams Carbohydrates; 18 grams Protein; 11 grams Fat; 225 mg Sodium Exchanges: 2 Medium-Fat Meat; ½ Starch; ½ Fat; DFAN/OneStep Recipe Of The
Week – RCP93 Barbecued Shrimp (Makes 4 Servings INGREDIENTS 1 pound Shrimp -- peeled and deveined 1/4 cup barbecue sauce 2 tablespoons salsa --
chunky DIRECTIONS Place the shrimp on a flat baking sheet. Put the pan 3 inches under the broiler and cook for four (4) minutes. Turn the shrimp over. Combine the barbecue sauce and the salsa in a small bowl. Spread this mixture over the shrimp. Cook for two (2) to four (4) more minutes until the shrimp are opaque and curled up. Do not overcook or the shrimp will be tough. You can serve this dish with
rice, but be sure to count the rice in your meal plan. Nutrition: 145 Calories; 3 grams Carbohydrate; 23 grams Protein; 2 grams Fat; 172 mg Cholesterol; 400 mg Sodium Exchanges: 4 very lean meat (to reduce the sodium use low-sodium barbecue sauce) DFAN/OneStep Recipe Of The Week – RCP94 Curried Chicken (Makes 6
Servings) 3 pound fryer chicken (with skin removed) 1 teaspoon salt 2 teaspoon chives 3 teaspoon thyme 1 tablespoon canola oil 1 medium onion (chopped) 2 cloves garlic (minced) 1 tablespoon curry powder half cup water 1 medium apple (peeled
and diced) DIRECTIONS Cut the chicken into pieces. Rinse the chicken and pat dry. Mix the salt, chives and thyme in a small bowl. Roll the chicken in the seasoning. Heat the oil in a large saucepan. Add the chicken pieces and brown for six (6) minutes on each side. Add the onion and garlic and cook for 20 minutes. Mix the curry powder with
the water and add it to the chicken. Stir in the apple and enough
water to cover the chicken and cook until the chicken is tender
about 20 minutes. PER SERVING Nutritional Information: Calories 182; 8 grams Fat; 449 mg Sodium; 6 grams Carbohydrates; 21 grams Protein Exchanges: one half
Carbohydrate; 3 Very Lean Meat; 1 Fat DFAN/OneStep Recipe Of The
Week – RCP95 Red Rose Rice 2 cups water 1 chicken flavored bouillon cube 1 medium onion (chopped) 1 cup uncooked rice 2 cloves garlic (minced) 4 ounces tomato sauce (canned) 1 green bell peppers (seeded
and chopped) DIRECTIONS Boil the water in a large saucepan. Add the bouillon cube and stir. Add the remaining ingredients and stir well. Let the ingredients return to a boil. Reduce the heat and simmer uncovered for 20 minutes (or untilthe rice is cooked thoroughly) Per Serving: 137 Calories; 30 grams Carbohydrate; 0 grams Fat; 3 grams Protein. Exchanges: 2 Starch DFAN/OneStep Recipe Of The
Week – RCP96 Baked Apple Warmers (Makes 6 Servings – 1 apple) 6 medium baking apples ¼ cup boiling water 1/3 cup sugar 1 teaspoon cinnamon 3 tablespoon reduced fat
margarine Heat your oven to 350 degrees. Wash and core the apples. Don’t peel them. Place them on a non-stick baking dish. Add the water to your apples. Mix the sugar and cinnamon together. Spoon this over the holes in the apples, then spoon the margarine into each hole. Cover and bake for 30 minutes or until the apples are tender. Per Serving: 152 Calories; 35 grams Carbohydrate; 2 grams Fat; 0 grams Protein Exchanges: 2 Carbohydrate; ½ Fat DFAN/OneStep Recipe Of The
Week - RCP97 Sweet Potato Bread (Makes 6
Servings) 2 large sweet potatoes (peeled) 2 tablespoons reduced fat margarine 3 tablespoons sugar 1 teaspoon nutmeg 1 1 /2 teaspoons allspice 1 /4 teaspoon salt 5 tablespoons flour 1 cup egg
substitute Heat your oven to 400 degrees. Boil the potatoes until they are soft. Mash them thoroughly. Stir in the margarine. Stir in and mix the remaining ingredients. Pour the batter into a non-stick loaf pan. Bake for 30 minutes or until a knife stuck in the center comes out clean. Per Serving (1 Slice): 210 Calories; 41 grams Carbohydrate; 2 grams Fat; 7 grams Protein; 212 mg Sodium Exchanges: 2 1/ 2 Starch DFAN/OneStep Recipe Of The
Week – RCP98 SOUTHWEST GRILLED CHICKEN
(Makes 4 Servings) (This is for all the weekend
(and weekday) grillers!) 1 tablespoon fat-free chicken broth 1 tablespoon lime juice ½ teaspoon chili powder ¼ teaspoon pepper 1 teaspoon minced garlic 1 ½ pounds fat-free chicken breasts (skin removed) 1 ½ cups fat-free
chunky-style salsa PREPARATION (NIGHT BEFORE) Combine the chicken broth, lime juice, chili powder, pepper and garlic in a small bowl. mix until all the ingredients are blended. Put the chicken in a shallow baking dish then pour the marinade over the chicken. Cover and refrigerate overnight. DIRECTIONS Prepare a medium-hot grill and lightly spray with nonfat cooking spray. Remove the chicken from the marinade and grill 8 to 10 minutes per side until the chicken is no longer pink (and cooked through). Place the chicken in a plate and top with salsa. Per Serving: 165 Calories; 4 grams Carbohydrate; 40 grams Protein; less than 1 gram of fat; 724 mg Sodium Exchanges: 1 Vegetable, 5 Meat DFAN/OneStep Recipe of the
Week - RCP99 Flavored Potato Home-Fries (Makes 2 Servings) INGREDIENTS 1 teaspoon olive oil 2 small all-purpose potatoes (cooked and cubed) 1 garlic clove (minced) 1 teaspoon grated parmesan cheese Freshly ground black pepper
to taste DIRECTIONS Heat the oil in a large non-stick skillet. Add the potatoes and garlic to the skillet. Cook, stirring constantly, until the potatoes are lightly browned (about 5 minutes). Remove from the heat and sprinkle the cheese over the potatoes. NUTRITIONAL INFORMATION Per Serving: 123 Calories; 3 grams Fat; 21 mg Sodium;23 grams Carbohydrates; 2 grams Protein Exchanges: 1 Bread, 1 Fat
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