Diabetic Recipes 11 to 20

RCP11 - Barbecue Sauce
RCP12 - Apple/Blueberry Cobbler,  Pasta/Veal Sausage Bolognese
RCP13 - Flan , Chocolate Syrup
RCP14 - Scrambled Pocket Pita,  Peach Butter
RCP15 - Broiled Flounder Filet, Buttermilk Corn Muffins
RCP16 - Phony-Fried Chicken
RCP17 - Sweet Mornin’ Oatmeal, Baked Cinnamon/Coconut Bananas
RCP18 - Simple Beef Stew,  Low-Fat Chocolate Cake
RCP19 - Spiced Chili Chicken & Tomatoes (Makes 6 servings)
RCP20 - Easiest Strawberry Jam, Mock Fruit Butter

BARBECUE SAUCE (Makes 4 1/2 cups/10 servings)

INGREDIENTS

1 small onions (minced), 2 eight ounce cans of tomato sauce,
2 cups water, 1/4 cup wine vinegar, 1/4 cup worcestershire
sauce, 1 teaspoon salt (optional) 2 teaspoon paprika, 2
teaspoon chili powder, 1 teaspoon pepper, 1/2 teaspoon
cinnamon

DIRECTIONS

Combine all the ingredients in a saucepan.  Bring to a full
boil and reduce the heat.  Simmer for 20 minutes.

Per Serving (1/4 cup): 15 Calories (Free Food); 3.5 grams
Carbohydrates; 0 grams Protein; 0 grams Fat; 0 grams Fiber;
0 Cholesterol; 319 grams Sodium

APPLE/BLUEBERRY COBBLER (Serves 8)

INGREDIENTS

1 quart water-packed blueberries (or equivalent amount of
frozen blueberries thawed), 2 large apples (peeled and cut
into chunks), 1/4 cup almonds, 1/4 cup uncooked oatmeal, 1/2
teaspoon cinnamon, 1 cup apple juice, 1 teaspoon vanilla, 2
teaspoons tapioca granules, 1 cup chopped dates

Preheat your oven to 350 degrees.  Pour the blueberries and
chunks of apple into a 9X14-inch baking dish.  Chop the
almonds, oatmeal and cinnamon in a blender until it's fine.
Remove the mixture and puree the remaining ingredients with
the apple juice.
 

Stir the liquid mixture into the berries and apples until
they are well mixed.  Sprinkle the dry mixture over the
liquid mixture.  Bake in an oven that has been preheated to
350 degrees for approximately 30 minutes.  Let cool.  Serve
either warm or cold.

Per Serving: 163 calories; 36.6 grams Carbohydrates; 3.10
grams fat
 

RECIPE #2:

PASTA/VEAL SAUSAGE BOLOGNESE (Makes 2 servings)
(The serving portions of this dish are small so take that
into account when using this in your mealplan)

INGREDIENTS

1 and 1/4 cups canned Italian tomatoes (with the liquid,
divided), 1 teaspoon olive or vegetable oil, 3 ounces veal
sausage (remove and discard the casing), 1/4 cup chopped
onion, 1 garlic clove (minced), 1 tablespoon chopped fresh
basil, 1 and 1/2 teaspoons chopped fresh parsley, dash of
pepper, 2 tablespoons half-and-half (blend of milk and
cream), 1 and 1/2 cups cooked rigatoni (hot)

DIRECTIONS

Process 1 cup tomatoes with he liquid in a blender until
it's pureed.  Chop the remaining 1/4 cup tomatoes and set it
aside. Heat the oil in a 10-inch non-stick skillet.  Add the
sausage to the skillet and saute over medium-high heat for
2-3 minutes until it's browned, stirring frequently.  Add
the onion and the garlic.

Cook the mixture stirring frequently, until the onion is
softened, about 1 minute.  Add the pureed and chopped
tomatoes and the seasonings.  Stir to combine.  Reduce the
heat to low, cover and cook stirring occasionally, until the
flavors blend (about 25 to 30 minutes).  Stir in the
half-and-half.  Continue cooking until the mixture is heated
through (2-3 minutes).  Add the rigatoni and mix thoroughly
to combine.

Per Serving: 263 Calories; 14 grams Protein; 8 grams Fat; 14
grams Carbohydrate; 620 mg sodium; 34 mg Cholesterol; 2
grams Dietary Fiber

INGREDIENTS

2 cups nonfat milk, 1 cup egg whites (approximately 8 eggs),
1 tablespoon pure vanilla extract, 1 tablespoon maple syrup,
1 teaspoon honey

DIRECTIONS

Preheat your oven to 325 degrees.  Using a whisk mix the
milk, egg whites, vanilla, maple syrup and honey in a medium
bowl.  Pour the mixture into a 4 cup souffle dish (or
something similar), set the dish in a larger pan and pour
hot water to within 2 inches of the top of the dish.  Bake
for approximately 45 minutes, or until the center of your
flan is set.  Do not overcook or the flan will be dry.  Let
is sit for 10 minutes after you take it out of the oven
before serving.  You can serve it chilled or at room
temperature.

You can also serve this dish with a layer of raspberries or
blueberries on the bottom of the serving dish. (don't forget
to add the calories for the fruit if you use them).

Per serving (1/2 cup): 52 calories; 0.1 gram fat;
 
 

RECIPE #2

Chocolate Syrup (Makes 1-1/2 cups)

INGREDIENTS

1 cup apple juice concentrate, 1/2 cup grape juice
concentrate, 1/2 cup cocoa powder (unsweetened), 4 teaspoons
vanilla

DIRECTIONS

Combine the juice concentrates, the vanilla and the cocoa in
a small sauce pan.  Stir it with a wire whisk until the
cocoa powder is dissolved and the mix comes to a full
rolling boil.  Remove it from the heat as soon as the syrup
reaches the full boil.  You can use this warm or cold.
Refrigerate any syrup that is leftover.

Per Serving (one tablespoon): 30 calories; 7.5 grams
Carbohydrates; 0 grams Protein; 0 grams Fat
 

INGREDIENTS

1/2 teaspoon olive or vegetable oil, 1/2 cup sliced
mushrooms, 1/4 cup diced onion, 1/4 cup diced red or green
bell pepper, 1/4 cup thawed frozen egg substitute, 1
tablespoon light cream cheese (softened), 1 small pita (1
ounce)
 

DIRECTIONS

Heat the oil in a small nonstick skillet.  Add the
mushrooms, onion, and pepper.  Cook over medium-high heat,
stirring frequently, until the pepper is tender-crisp (about
1 minute).

Add the egg substitute and cream cheese and cook.  Stir it
frequently until the eggs are set (about 2 minutes).

Cut the pita with a sharp knife about 1/4 way around the
edge.  Open it to form a pocket.  Fill the pocket with the
egg substitute mixture.

Per Serving: 190 calories; 11 grams Protein; 5 grams Fat; 26
grams Carbohydrates; 344 mg Sodium
 
 

PEACH BUTTER (Makes 2-1/2 cups)

One 16 ounce can of sliced peaches (packed in juice), 1
envelope unflavored gelatin, 1/2 cup unsweetened apple
juice, 1/4 teaspoon cinnamon or apple pie sauce

DIRECTIONS

Drain the juice from the peaches into the blender container.
Add the gelatin and let it stand for 2 minutes to soften the
gelatin.

Bring the apple juice to a boil while the gelatin is
softening and add it to the blender container.  Blend
mixture on high until the gelatin is dissolved.  Add the
fruit and spice then blend until smooth.  Adjust the spice
to taste. Refrigerate until set.

Allow the peach butter to come to room temperature before
serving.

Per Serving: 15 calories; 4 grams Carbohydrates; 0 grams
Protein; 0 grams Fat

INGREDIENTS

1 tablespoon lemon juice, 1 teaspoon olive oil, 2 flounder
filets (1/4 pound each), 1 medium tomato (blanched, peeled,
seeded and chopped), 2 tablespoons finely chopped fresh dill
(or 1 teaspoon dillweed)

DIRECTIONS

Preheat your broiler.  Combine lemon juice and oil in a
small bowl.  Arrange your filets on a nonstick baking sheet.
Brush each filet with 1/4 of the lemon/oil mixture.  Broil
for 2 minutes.  Add the tomato and dill to the remaining
lemon/oil mixture and stir the mixture to combine.  Turn
your filets over carefully.  Top with half of the
tomato/dill mixture.  Broil until the fish flakes easily
when tested with your fork (3 to 4 minutes)

Per Serving: 158 calories; 5 grams Carbohydrates; 18 grams
Protein; 3.5 grams Fat; 100 milligrams Sodium
 

Buttermilk Corn Muffins (Makes 12 muffins)

INGREDIENTS

1 cup yellow cornmeal, 1 cup all-purpose flour, 3 teaspoons
baking powder, 1/4 teaspoon baking soda, 1/4 teaspoon salt,
1-1/2 cups buttermilk, 1 egg (beaten), 1 tablespoon unsalted
margarine, melted, cooking spray
 

DIRECTIONS

Combine the first 5 ingredients in a large mixing bowl.
Combine the buttermilk, eggs and margarine to another bowl.
Add this mixture to the dry ingredients.  Mix well.  Coat
your muffin pans with cooking spray.  Spoon the batter into
the muffin pans, filling them about 2/3 full.  Bake at 425
degrees for 20 minutes (approximately)

Per Muffin: 107 Calories; 3.6 grams fat; 18.3 grams
Carbohydrate; 144 milligrams Sodium

Phony-Fried Chicken (Makes 12 servings)
(I'd like to thank the club members who sent this recipe
in.)

(Be sure to use very cold chicken and yogurt.  Soak the
chicken the cold water since it will help the breading
adhere and be crispy.  Experiment with different seasonings
and make this recipe a family favorite.)
 

INGREDIENTS

6 chicken drumsticks (skin removed), 3 whole chicken breasts
(halved and skin removed), 1 cup plain non-fat yogurt, light
vegetable oil cooking spray, 3 1/2 cups ice water

BREADING INGREDIENTS

1 cup all-purpose flour, 1 tablespoon Old Bay seasoning, 1/2
teaspoon garlic powder, 1/8 teaspoon ground black pepper,
1/2 teaspoon Creole seasoning, 1/2 teaspoon dried thyme, 1/2
teaspoon dried basil, 1/2 teaspoon dried oregano, 1 cup
dried Italian bread crumbs, dash cayenne pepper

DIRECTIONS

Preheat your oven to 400 degrees.  Coat a baking sheet with
3 sprays of vegetable oil.  Put the chicken in a large bowl
of ice water.  Put the yogurt in a medium bowl and set it
aside.

Toss all the breading ingredients in a large tight-sealing
plastic bag.  Seal the bag and shake it well to mix.

Remove 2 pieces of chicken from the ice water and roll each
piece in the yogurt.  Put the chicken in the plastic bag
with the breading ingredients.  Reseal the bag and shake to
coat thoroughly.  Transfer the breaded chicken to the
prepared baking sheet.  Repeat these steps until all 12
pieces of chicken are breaded.  Spray the chicken lightly
with the vegetable oil.

Place the baking sheet on the bottom shelf of your oven and
bake for 1 hour.  Turn the pieced every 20 minutes to allow
for even browning.  Serve hot or at room temperature.

Per Serving:
Breast: 185 calories; 2.2 grams Fat
Drumstick: 195 calories; 4.2 grams Fat

SWEET MORNIN'OATMEAL (Makes 2 servings)

INGREDIENTS

1/2 cup apple juice, 1 cup water, 1/4 teaspoon cinnamon, 1/4
teaspoon nutmeg, 2/3 cup old fashioned rolled oats

Combine the apple juice, water, cinnamon and nutmeg in a a
pot that can be covered.  Cook on high heat unti it boils.
Stir in the oats.  Turn the heat down and simmer for 6 to 10
minutes, stirring it about three times during this period.
Cover the pan and remove it from the heat.  Let it stand for
2-3 minutes before serving.

Per serving: 130 Calories; 26.5 grams Carbohydrates; 4 grams
Protein; trace Fat; 1/2 Fruit Exchange; 1-1/4 Bread Starch
 

Recipe #2

BAKED CINNAMON/COCONUT BANANAS (Makes 4 servings)

(This dish can be eaten alone or on toast)

INGREDIENTS

2 nine inch bananas, 2 teaspoons butter or margarine, 2
tablespoons shredded coconut, dash of cinnamon, a few drops
of lemon juice (if desired)

Preheat your oven to 375 degrees.  Cut the banans in half
length-wise.  Drizzle the cut sides of the banana with the
lemon juice (if desired).  Melt the butter and drizzle it
evenly over the banana halves.  Sprinkle it lightly with
cinnamon and sprinkle with the coconut.  Bake for 10 to 12
minutes until the bananas are warm and slightly soft.

Per Serving (one half of one banana): 90 calories; 15 grams
Carbohydrates; 0 grams Protein; 3.75 grams fat; 1 Fruit
Exchange; 3/4 Fat Exchange

Recipe #1:

SIMPLE BEEF STEW (Makes 4 servings)

(You need to start this dish about 3 hours before you want
to eat.  This is a good meal to make on the weekend when you
have more time to spare.)

1 pound boneless lean beef cubes, 4 small potatoes, 3
carrots, 1 medium onion, salt and pepper to taste

Sprinkle the bottom of the pan lightly with salt.  Brown the
beef cubes over medium heat.  Add enough water so you can
cover the pan and simmer the beef for 1-1/2 hours.  Wash,
peel and cut the vegetables into quarters.  Place in the
pan.  Add water if you need to.  Cover and simmer for one
more hour until the vegetables are tender.  Season to taste

Per Serving: 270 calories; 20 grams Carbohydrates; 26 grams
Protein; 9 grams fat; 3 Lean Meat Exchanges; 1 Bread
Exchange; 1 Vegetable Exchange
 

Recipe #2:

LOW-FAT CHOCOLATE CAKE (Makes 12 Servings)

(This might make a great bed-time snack.  Top each square
with a 1/2 cup low-fat or no-fat frozen yogurt and a fresh
raspberry or sliced strawberry for a treat that's under 200
calories)

INGREDIENTS

3/4 cup all-purpose flour, 1/4 cup unsweetened cocoa powder,
1 tsp. baking powder, 1/4 tsp. ground nutmeg, 1 egg, 2 egg
whites 1 cup sugar, 1/2 cup skim milk, 2 Tbsp. margarine or
butter 1 tsp. vanilla
 

DIRECTIONS

Stir the flour, cocoa powder, nutmeg, and baking powder in a
bowl.  Set it aside.

Beat the egg and egg whites in a large mixing bowl using an
electric mixer on high speed for about 4 minutes (or until
it's light).  Gradually add the sugar and beat the mixture
at medium speed for 4 to 5 minutes or until the sugar is
almost dissolved.  Add the flour mixture you set aside
earlier.  Beat at low speed until everything is combined.

Beat the milk and the margarine until the margarine melts.
Add the vanilla.  Add this mixture to the batter in the
other bowl, beating it until it's combined.  Pour the batter
into a greased and floured 13x9x2 inch baking pan.

Bake at 350 degrees for approximately 15 to 20 minutes or
until it's done (top springs back when it's lightly
touched.).  Cool in the pan on a rack.  Cut your cake into
12 squares.

Per serving: 129 calories; 24 grams Carbohydrates; 3 grams
Fat; 3 grams Protein; 18 mg cholesterol; 72 mg sodium;

INGREDIENTS

1/2 teaspoon ground cumin,  1/2 teaspoon salt, 1 teaspoon
chili powder,  1/4 teaspoon garlic powder, 1/4 teaspoon
ground red pepper, 6 (six ounce) skinned chicken breast
halves,  Vegetable cooking spray, 1 (14-1/2 ounce) can of
no-salt added whole tomatoes (undrained and chopped), 1
teaspoon vegetable oil, 1/2 cup green onions (sliced), 2
teaspoons cornstarch, 2 tablespoons water,  1 teaspoon
jalapeno pepper (seeded & chopped)

Combine the cumin, salt, chili powder, garlic power and
ground red pepper.  Sprinkle this over the chicken.  Coat a
large nonstick skillet with cooking spray.  Add your oil.
Place the skillet over medium-high heat until it's hot.  Add
the chicken and cook for 2 minutes on each side (or until
browned).

Add the tomatoes, green onions and the jalapeno pepper.
Bring this to a boil and cover.  Reduce the heat and simmer
for 20 minutes or until the chicken is tender.  Transfer the
chicken to your serving platter (use a slotted spoon).

Mix the cornstarch and water then stir well.  Add this
mixture to the tomato mixture in the skillet.  Bring to a
boil, then cook stirring constantly, 1 minute or until it's
slightly thickened. Spoon over chicken.

Per Serving:  180 Calories; 5.1 grams Carbohydrate; 2.7
grams Fat; 32.3 grams Protein; 79 mg Cholesterol; 0.4 grams
Fiber; 299 mg Sodium; 4 Very Lean Meat Exchanges; 1
Vegetable Exchange
 

Recipe #1:

EASIEST STRAWBERRY JAM

INGREDIENTS

1 envelope unflavored gelatin, 2/3 cup unsweetened white
grape juice (undiluted) 4 teaspoons tapioca, 2 teaspoons
fresh lemon juice, 2 cups mashed-fully ripe strawberries

DIRECTIONS

Wash and mash the berries.  Combine the gelatin, grape
juice, tapioca, and lemon juice in a sauce pan.  Stir the
mixture and let it stand for 2 minutes.  Dissolve the
gelatin over medium heat (stirring constantly).  This will
take about two minutes.  Add the berries and bring the
mixture to a boil (stirring constantly).  Reduce the heat
and simmer uncovered for about 5 minutes.  Cool the mixture
and refrigerate.

*FREE FOOD = one serving

Per Service (one tablespoon): 10 Calories; 2.5 grams
Carbohydrates; 0 grams Protein; 0 grams Fat; Negligible
Fruit Exchange
 

Recipe #2:

MOCK FRUIT BUTTER

INGREDIENTS

10 dried apricots, 1/2 cup raisins, 2 medium apples (peeled
and sliced), 1/2 teaspoon cinnamon

Place the apples in a blender and blend for about 30
seconds.  You should see some liquid.  Add the raisins and
apricots.  Blend until the mixture is thick and smooth.
Store in the refrigerator until ready to use.

*FREE FOOD = one serving

Per serving (one tablespoon): 20 Calories; 5 grams
Carbohydrates; 0 gram Protein; 0 grams fat; 1/3 Fruit
Exchange