Prep Time: 20 Minutes
Servings: 8
CRUST:
3/4 cup graham crackers crumbs
1/2 tsp cinnamon
2 Tbsp sugar
2 Tbsp canola or olive oil
FILLING:
3 large egg whites
1/3 cup sugar
2 cups nonfat ricotta cheese
1/4 cup cocoa
1/3 cup yogurt cheese **
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Prep Time: 10 Minutes
Servings: 4
1 1/2 to 2 lb split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 tsp garlic salt
2 Tbsp nonfat milk
1/8 tsp ground white pepper
2 Tbsp onion powder
1/8 tsp crushed red pepper
1/8 tsp ground black pepper
1. Rinse chicken, pat dry. Cut off skin and discard.
Prep Time: 25 Minutes
Servings: 24
Brownies:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting:
3/4 cup powdered sugar
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Prep Time: 25 Minutes
Servings: 12
1 Cup bran cereal
1 Cup water
1/3 Cup sugar OR dry sugar substitute equivalent
(such as Sugar Twin)
1 Medium egg
1/4 Cup canola oil
1 tsp vanilla
1 tsp Chocolate flavoring
1 Tbsp lemon juice
1 Cup all-purpose flour
1 tsp soda
1/4 Cup cocoa, preferably Dutch-process
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Reminiscent of apple pie, each serving of this cheesy appetizer
provides a good source of calcium.
Number of Servings: 24
Serving Size: 1 cracker
24 Ritz Reduced Fat Crackers
6 Kraft 2% Milk singles, cut into squares
12 thin apple slices, cut into quarters
24 pinches ground cinnamon
1. Top each cracker with a 2% Milk singles square, and 2 apple
pieces. Sprinkle with ground cinnamon.
2. Place on microwavable plate. Microwave on high 20 seconds or
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From Dr. Weil
1 Serving
These are high-protein pancakes and quite a treat!
Prep time: 10 minutes
Start to finish: 10 minutes
1 egg
1/2 cup lowfat cottage cheese
1 tsp canola oil
3 Tbsp whole wheat flour
1. In a small bowl, beat the egg with a whisk until creamy.
From Dr. Weil
1 Serving
This light, low-carbohydrate breakfast or lunch dish combines
two of Dr Weil’s favorite ingredients - greens and fresh ginger.
Baby spinach or other baby greens work great in this recipe.
Start to finish: 10 minutes
1 cup spinach leaves (or other greens) torn
1 egg
1 egg white
1 tsp fresh grated ginger root
1 tsp Italian or other seasoning mix
1 Tbsp salsa
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Yield: 4 to 6 Servings
Olive oil cooking spray
2 green onions and tops, sliced
1 clove garlic, minced
1 tsp dried basil leaves
2 1/2 cups reduced-sodium vegetable, or chicken broth
3/4 cup yellow cornmeal
1/2 tsp salt
1. Spray large saucepan with cooking spray; heat over medium heat
until hot. Saute onions, garlic, and basil until tender, about 5
minutes. Add broth and heat to boiling; gradually stir in cornmeal
and salt. Cook over low heat, stirring constantly, until thickened,
about 10 minutes.
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Yield: 4 servings
From: "The Eating Well Diabetes Cookbook"
1 tsp extra-virgin olive oil
4 cloves garlic, finely chopped
6 ripe plum tomatoes, cored and coarsely chopped
1 cup dry white wine
3 lb mussels, scrubbed and debearded
2 tsp chopped fresh parsley
Warm oil in a large pot with a tight-fitting lid over low heat.
Add garlic and cook, stirring, until golden, about 3 minutes.
Add tomatoes, increase the heat to high and stir for 1 minute
more. Pour in wine and bring to a boil.
2 tsp. canola or olive oil
3 eggs
4 egg whites
Salt and freshly ground black pepper, to taste
1/2 green or red bell pepper, finely chopped
1/3 cup grated carrots
1/2 cup canned black eye peas, drained and rinsed
1 tbsp. minced fresh chives or green onions
1/4 tsp. dried rosemary
1/2 tsp. caraway seeds (optional)
2 to 3 tbsps. crumbled feta or Parmesan cheese
Beat the eggs and egg whites until they are completely combined.
In a 9 or 10-inch nonstick skillet, heat the oil over low heat.
Add the eggs, gently moving the pan to distribute them evenly. Sprinkle the eggs
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