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Tuesday, April 29, 2014

Angie’s Rotini Cabbage Side Dish

Angie’s Rotini Cabbage Side Dish

My daughter – in – law Angie prefers colorful, crunchy dishes that will please everyone in the family. Sure, you could make this with plain rotini, but why settle for “okay”; when you can have a little more color on your plate?

Serves 4 ( ¾ cup)

4 cups finely shredded cabbage
2 cups cooked tricolored rotini pasta, rinsed and drained
1 tablespoon + 1 teaspoon reduced – calories margarine
1 tablespoon SPLENDA Granular
½ Teaspoon lemon pepper
In a large skillet sprayed with butter – flavored cooking spray. Sauté cabbage for 6 to 8 minutes or just until tender. Stir in rotini. Add margarine, SPLENDA, and lemon pepper. Mix well to combine. Lower heat and simmer for 5 minutes stirring occasionally.

Each serving equals

HE: 1 Bread * 1 Vegetable * ½ Fat *
32 Optional Calories *
122 Calories * 2 gm Fat * 3 gm Protein *
23 gm Carbohydrate * 123 gm Sodium *
43 mg Calcium * 2 gm Fiber
DIABETIC EXCHANGES: 1 Starch *  1 Vegetable * ½ Fat


Josh’s Candy cake Brownies

Josh’s Candy cake Brownies

Instead of worrying about how much candy your children are eating , why not stir up a batch of these kid pleasers named for my sweet – toothed grandson josh? They’ve got the same ingredients as many favorite candy bars (nuts, chocolate) , but they’re much better for the kids who gobble them down.

Serves 8 (2 each)

2 tablespoons no-fat sour cream
½ cup fat-free milk
1 egg, or equivalent in egg substitute
¾ cup SPLENDA Granular
¾ cup reduced-fat biscuit baking mix
¼ cup unsweetened cocoa powder
¼ cup chopped dry-roasted peanuts
¼ cup mini chocolate chips

Preheat oven to 350 degrees. Spray a 7-by-11-inch biscuit  pan with butter-flavoured cooking spray. In a large bowl, combine sour, cream, milk and egg. Stir in SPLENDA . Add baking mix and cocoa. Mix gently just to combine. Fold in peanuts and chocolate chips. Spread batter evenly into prepared pan. Bake for 18 to 22 minutes. Place pan on a wire rack and let set for at least 10 minutes . Cut into 16 bars.

Each Serving Equals

HE: ½ Bread* ½ Slider* ¼ Protein
 ¼ Fat*1 Optional Calories
116 Calories*4 gm Fat* 4 gm Protein
 16 gm Carbohydrate *152 mg Sodium
 45 mg Calcium *1 gm Fiber

DIABETIC EXCHANGES: 1 ½ Starch* ½ Fat

Almost “Fudge” Brownies

Almost “Fudge” Brownies

            Don’t let the name fool you __there’s nothing “almost “, taste wise, about these brownies . They’re amazingly easy to prepare , and they can be “doctored” with little additions to personalize them for a special occasion.

Serves 8 (2 each)

1/3 cup reduced- calories margarine
2 tablespoon fat-free sour cream
1 cup SPLENDA Granular
2 eggs, or equivalent in egg substitute
2 tablespoons unsweetened applesauce
1 ½ tablespoons vanilla extract
¼ cup unsweetened cocoa powder
 ¾ cup cake flour

  Preheat oven to 350 degrees . Spray an 8-by-8-inch cake pan with butter- flavoured cooking spray. In a large bowl, cream  margarine, sour cream, and SPLENDA using a sturdy spoon. Stir in eggs, applesauce, and vanilla extract. Add cocoa and flour. Mix gently just to combine. Carefully spread batter into prepared pan. Bake  for 14 to 16 minutes. Place pan on a wire rack and let set for atleast 10 minutes. Cut into 16 bars.

Each serving equals

HE:1 Fat* ½ Bread* ¼ Protein*
 ¼ Slider *3 Optional Calories
113 Calories* 5 gm Fat * 3 gm Protein
 14 gm Carbohydrate* 111 mg sodium
16 mg Calcium* 1 gm Fiber

DIABETIC EXCHANGES:1 Fat*1 Starch.

Mom’s Bread & Butter pickles

Mom’s Bread & Butter pickles

Never made your own pickles , but always wondered if you could? I’m delighted to supply an easy but utterly reliable recipe! You may have to  purchases a few of the special ingredients, but once you discover how good these are, you’ll be making them often and maybe even for holiday gifts.

*Makes about 4 pints

8 cups peeled and sliced cucumbers
1 ½ cups sliced onion
1 large clove of garlic
2 ½ teaspoons pickling salt
3 cups ice cubes
2 cups SPLENDA Granular
1 teaspoon ground turmeric
1 teaspoon celery seed
1 teaspoon yellow mustard seeds
1 ½ cups apple cider vinegar

In a large glass or plastic bowel, combine cucumbers, onion, garlic, and pickling salt. Evenly arrange ice cups over top. Cover with a clean cloth and let set at room temperature for 3 hours. Remove garlic. Place mixture in a large colander and rinse and drain well. In a large saucepan , Combine SPLENDA , turmeric, celery seed, mustard seeds, and vinegar. Add drained cucumber mixture. Mix well to combine. Cook over medium heat for 5 minutes, stirring occasionally. Carefully ladle hot mixture into hot sterilized pint jars, leaving ½ - inch headspace. Seal and process in a boiling-water caner for 10 minutes.

Each 1 tablespoon serving equals

HE: 4 Optional Calories
4 Calories* 0 gm Fat* 0 gm Protein
1 gm Carbohydrate* 137 mg Sodium
2 mg Calcium *0 gm fiber

DIABETIC EXCHANGES: 1 Free Food.

Monday, April 28, 2014

Old-Time Piccali lli

Old-Time Piccali lli

 This highly seasoned vegetable relish is a terrific way to use the vegetables from your summer garden, but even if you buy most of the ingredients at the super market or a farm stand , you’ll be impressed by just how good this healthy veggie dish tastes.

Makes about 2 pints

3 cups peeled and chopped green tomatoes
3 cups peeled and chopped red tomatoes
2 cups finely chopped cabbage
1cup finely chopped onion
½ cup finely chopped green bell pepper
½ cup finely chopped red bell pepper
2 ½ tablespoons pickling salt
1 ½ cups apple cider vinegar
1 ¼ cups SPLENDA Granular
1 tablespoon mixed pickling spices

             In a large glass or plastic bowel, combine green and red tomatoes, cabbage, onion, green pepper, red pepper, and pickling salt. Cover with a clean cloth and let set at room temperature for 3 hours. Drain mixture well, but do not rinse, pressing to remove as much liquid as possible. In a large saucepan, combine vinegar and SPLENDA . Tie the pickle spices in a spice bag or a 4-inch square of cheesecloth. Add spicebag to vinegar solution. Mix gently to combine . Bring mixture to a boil , string occasionally. Lower heat, cover, and simmer for 15 minutes, stirring often. Stir a drained vegetables. Continue to simmer for 20 minutes, stirring occasionally. Remove spice bag. Ladle hot mixture into hot sterilized pintjars, leaving a ½- inch headspace. Seal and process in a boiling- water canner for 15 minutes.

Each 1 tablespoon serving equals

HE: 8 Optional Calories
8 Calories *0gm Fat * 0gm Protein
2 gm Carbohydrate * 225 mg Sodium
4 mg Calcium *0 gm Fiber

DIABETIC EXCHANGES : 1 Free Food

Thursday, April 24, 2014

Cabbage & Green Beans with Noodles

Cabbage & Green Beans with Noodles

Many cost – conscious shoppers move right on by the packages of precut veggies at the market , by when time is a concern, grab one! Not everyone has the urge or inclination to finely shred a bowl of cabbage for a dish like this one, but with a little” kitchen help,” you can still serve it up!

Serves 4 ( ¾ cup)

2 teaspoons reduced – calorie margarine
2 cups finely shredded cabbage
1 cup frozen cut green beans thawed
½ cup finely chopped onion
1 cup cooked noodles
1 tablespoon SPLENDA Granular
1/8 teaspoon black pepper

In a large skillet sprayed with butter – flavored cooking spray. Melt margarine. Stir I cabbage, green beans, and onion. Sauté for 6 to 8 minutes or just until vegetables are tender. Add noodles, SPLENDA, and black pepper. Mix well to combine. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

Each serving equals

HE: 1 ¾ Vegetable * ½ Bread * ¼ Fat *
2 Optional calories
94 Calories * 2 gm Fat * 3 gm Protein *
16 gm Carbohydrate * 38 gm Sodium *
452 gm Calcium * 3 gm Fiber
DIABETIC EXCHANGES: 1 Vegetable * 1 Starch


Wednesday, April 23, 2014

Pasta Broccoli Side Dish

Pasta Broccoli Side Dish

Broccoli makes a beautiful contrast when served with pasta , so if you’re making chicken cutlets or a pale – colored entrée , consider this dish to jazz up the plate

Serves 4 ( 1 full cup)
½ cup chopped onion
3 cups frozen chopped broccoli , thawed
1 ( 15 – ounce) can diced tomatoes, undrained
2 tablespoons SPLENDA Granular
1 ( 2 ½ - ounce) jar sliced mushrooms , drained
1 teaspoon Italian seasoning
2 cups cooked spaghetti, rinsed and drained
1/54 cup grated fat- free Parmesan cheese

In a large skillet sprayed with butter – flavored cooking spray, sauté onion and broccoli for 5 minutes or just until vegetables are tender, stirring often. Stir in undrained tomatoes, SPLENDA, mushrooms, and Italian seasoning . Add Spaghetti. Mix well to combine. Lower heat and simmer for 10 minutes or until mixture is heated through, stirring occasionally. Just before serving, stir in Parmesan cheese.

Each serving equals

HE: 3 Vegetable * 1 Bread * ¼ Protein *
3 Optional Calories
186 Calories * 2 gm Fat * 8 gm Protein *
34 gm Carbohydrate * 326 mg sodium *
125 mg Calcium * 6 gm Fiber
DIABETIC EXCHNAGES: 3 Vegetable * 1 ½ Starch 

Tuesday, April 22, 2014

Carrot Side Dish

Carrot Side Dish

Talk about luscious – this baked veggie casserole is as pretty to look at as it is cozy and warm. It’s a festive luncheon dish that all will enjoy.

Serves 6

1 ( 12 – fluid – ounce) can evaporated fat – free milk
1 egg, beaten , or equivalent in egg substitute
1 tablespoon SPLENDA Granular
1 teaspoon dried parsley flakes
1 teaspoon dried onion flakes
1/8 teaspoon black pepper
1 ½ cups cooked rice
1 ( 15 – ounce) can sliced carrots, rinsed and drained
1 tablespoon + 1 teaspoon reduced – calories margarine

Preheat oven to 350 degrees. Spray and 8- by-8-inch  baking dish with butter – flavored cooking spray. In a large  bowl , combine evaporated milk, egg and SPLENDA. Stir in parsley flakes, onion flakes, and black pepper. Add rice , carrots and margarine . Mix well to combine. spread mixture into prepared baking dish. Bake for 45 to 50 minutes. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.

Each serving equals

HE: 2/3 vegetable * ½ Fat – free Milk * ½ Bread *
1/3 Fat * 11 Optional calories
126 Calories * 2 gm Fat * 6 gm Protein *
21 gm Carbohydrate * 228 gm Sodium *
182 gm Calcium * 1 gm Fiber
DIABETI(C EXCHNAGES: 1 Starch * ½ Fat – Free milk *

½ Vegetable * ½ Fat  

Butter Bean and Apple Skillet

Butter Bean and Apple Skillet

I created this recipe when a basket of fresh – picked apples was sitting on  my kitchen counter , “Why not apples and butter beans?” I asked myself. This recipe is the mouthwatering answer to that question.

Serves 4 ( ½ cup)

½ cup finely chopped onion
1 ( 15 – ounce) can butter beans, rinsed and drained
1 cup( 2 small) cored, and coarsely chopped cooking apples
½ cup unsweetened apple juice
1 tablespoon + 1 teaspoon reduced – calorie margarine
2 tablespoons SPLENDA Granular
1 tablespoon apple cider vinegar

In a large skillet sprayed with butter – flavored cooking spray. Sauté onion for 5 minutes. Or just until tender. Add butter beans , apples and apple juice. Mix well to combine. Stir in margarine, SPLENDA, and vinegar, Bring mixture to a boil Lower heat and simmer for 15 minutes or until apples are tender and most of liquid is absorbed, stirring occasionally.

Each serving equals

HE: ¾ Protein * ¾ Fruit * ½ Bread * ½ Fat *
¼ Vegetable * 3 Optional Calories
114 Calories * 2  gm Fat * 4 gm Protein *
20 gm Carbohydrate * 209 gm Sodium *
32 gm Calcium * 4 gm Fiber *
DIABETIC EXCHNAGES: 1 Fruit * ½ Meat * ½ starch *

½ Fat 

Boarding House Scalloped Corn

Boarding House Scalloped Corn

Extra! Extra! Read all about it! Creamed corn is actually a healthy ingredient and shouldn’t be eliminated from your diet, even if its name sounds all too lush. Here, it provides delectable creaminess to a baked corn pudding.

Serves 6

1 ( 15-ounce) can cream – style corn
2/3 cup non fat dry milk powder
¾ cup water
2 eggs, beaten, or equivalent in egg substitute
1 teaspoon dried parsley flakes
1 teaspoon dried onion flakes
1 tablespoon SPLENDA Granular
1/8 teaspoon black pepper
14 small fat – free soda crackers , made into crumbs

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter – flavored cooking spray. In a large bowl, combine cream – style corn. Dry milk powder, and water. Stir in eggs, parsley flakes, onion flakes , SPLENDA, and black pepper. Add cracker crumbs. Mix well to combine. Pour mixture into prepared baking dish. Bake for 35 to 40 minutes. Divide into 6 servings.

Each serving Equals

HE: 1 Bread * 1/3 Fat – free Milk * 1/3 Protein *
1 Optional calories *
146 Calories * 2 gm Fat * 7 gm Protein *
25 gm Carbohydrate * 390 mg Sodium 8
116 mg Calcium * 1 gm Fiber

DIABETIC EXCHNAGES: 1 ½ Starch 

Corn Bread Pudding

Corn Bread Pudding

My heart beats fast when I see the words “bread pudding” but usually it’s not until the dessert course! Here, I’ve taken that special treat and made it savory instead of sweet. I bet one taste will make you shout, ”Wow!”
Serves 6

1 ( 15 – ounce) can cream – style corn
1 ( 12 – fluid – ounce) can evaporated fat – free milk
1 egg or equivalent in egg substitute
¼ cup no- fat sour cream
1 tablespoon SPLENDA Granular
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
4 slices reduced – calorie while bread , torn into small pieces

Preheat oven to 325 degrees. Spray an 8-by-8-inch baking dish with butter flavored cooking spray. In a large bowl, combine cream style corn, evaporated milk, egg and sour cream . Stir in SPLENDA , parsley flakes , and black pepper. Add bread pieces. Mix well to combine. Spread mixture into prepared baking dish . Bake for 60 minutes or until center is firm. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving equals

HE: 1 Bread * ½ Fat – Free Milk * ¼ slider *
3 Optional calories
161 Calories * 1 gm Fat * 8 gm Protein *
30 gm Carbohydrate * 423 mg Sodium *
192 mg Calcium * 1 gm Fiber

DIABETIC EXCHNAGES:L 1 Starch * ½ Fat Free Milk  

Broccoli corn Bake

Broccoli corn Bake

There are so many health benefits from eating broccoli, I won’t take the time to list theme here . If you’ve never been a fan of this great green veggie , why not give dish a try? The cheesy sauce transforms a simple side dish into something grand!

Serves 6

3 cups frozen cut broccoli, thawed and finely coped
2 cups water
1 ( 12 – fluid – ounce) can evaporated fat – free milk
3 tablespoons all – purpose flour
¾ cup ( 3 ounces) shredded reduced fat – Cheddar cheese
1 ( 4 – ounce) can sliced mushrooms , drained
2 ½ cups frozen whole kernel corn, thawed
2 tablespoons SPLENDA Granular
1/8 teaspoons black pepper

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with  butter flavored cooking spray. In a medium sauce pan, cook broccoli in water just until  tender. Drain well. In a covered jar, combine evaporated milk and flour. Shake well to blended . Pour milk mixture into same saucepan. Add Cheddar cheese and mushrooms. Mix well to combine. Cook over to medium heat until mixture thickens and cheese melts, stirring often. Stir in broccoli and corn. Add SPLENDA and black pepper. Mix well to combine. Pour into prepared baking dish . Bake for 45 to 50 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Each serving Equals

HE: 1 1/3 Vegetable * 1 Bread * 2/3 Protein *
½ Fat – free Milk * 2 Optional Calories
207 Calories * 3 gm Fat * 13 gm Protein *
32 g Carbohydrate * 331 gm Sodium *
303  mg Calcium * 4 gm Fiber
DIABETIC EXCHANGES: 1 Vegetable * 1 Starch *

½ Meat * ½ Fat – Free Milk 

Quick & Easy Veggie Side Dish

Quick & Easy Veggie Side Dish

On one of those nights where you and the kids just want something tasty and fast, here’s dish that will satisfy in just a few minutes! Instead of calling for takeout, make your own.

Serves 4 ( 1 cup)

1 cup chopped onion
1 ½ cup chopped celery
1 ( 15 – ounce) diced tomatoes , undrained
1 ( 8 – ounce) cant tomato sauce
1/8 teaspoon black pepper
1 ½ cups cooked elbow macaroni, rinsed and drained

In a large skillet sprayed with butter – flavored cooking spray, sauté onion and celery for 6 to 8 minutes. Or just until tender. Add undrained tomatoes , tomato sauce, SPLENDA, soy sauce , and black pepper. Mix well to combine.. Stir in macaroni. Lower heat and simmer for 5 minutes or until is heated through, stirring occasionally.

Each serving equals

HE : 3 ¼ Vegetables * ¾ Bread * 3 Optional Calories
144 Calories * 0 gm Fat * 5 gm Protein *
31 gm Carbohydrate * 706 gm Sodium *
55 mg Calcium * 5 gm Fiber

DIABETIC EXCHNAGES: 3 Vegetables * 1 Starch

Monday, April 21, 2014

Spanish Butter Beans

Spanish Butter Beans

Tired of eating green beans night after night ? Here’s an easy way to add variety to your vegetable menu!

Serves 4 ( 2/3  cup)

½ cup chopped onion
1 ( 15 – ounce) can diced tomatoes, undrained
2 tablespoon SPLENDA Granular
1/8 teaspoons black pepper
1 ( 15 –ounce) can butter beans, rinsed and drained

In a large skillet sprayed with butter – flavored cooking spray. Sauté onion for 5 minutes or just until tender. Add undrained tomatoes, SPLENDA , and black pepper . Stir in butter beans. Lower heat and simmer for 10 minutes, stirring occasionally.

Each serving equals

HE: 14 ¼ Vegetable * ¾ Protein * ½ Bread *
3 Optional Calories
88 Calories * 0 gm Fat * 4 gm protein *
18 gm Carbohydrate* 307 mg Sodium *
46 gm Calcium * 5 gm Fiber *

DIABETIC EXCHNGAES: 1 Vegetable * ½ Starch * ½ Meat 

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