23g Sugar
This creamy pudding is soaked in a real vanilla sauce.
Number of Servings: 6
Serving Size: 1/2 cup
3 cups cubed whole-grain bread (preferably 1-2 days old)
2 eggs
2 egg whites
2 cups evaporated skim milk
1/4 cup sugar
2 tsp grated fresh ginger
1/4 cup raisins (soak in 1/2 cup boiling water for 10 minutes;
drain and save raisin water for sauce)
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From: www.mayoclinic.com
Dietitian’s tip: Although only a side dish, this recipe is packed
with nutrients. Asparagus is an excellent source of folate, and
hazelnuts contain iron, magnesium, phosphorus and potassium.
Healthy carb = whole fruits & vegetables, at least 50% whole grains
and no more than 1 tsp of sugar per serving
Low fat = no more than 3 g of fat per serving
SERVES 4
1 lb asparagus, tough ends removed, then peeled if skin is thick
1 clove garlic, minced
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for specific information go to:
OPEN-FACED CHICKEN CORDON BLEU
Servings: 4
Source: "The Diabetic Four Ingredient Cookbook"
INGREDIENTS
4 (3 oz.) Chicken Breast (skinless, boneless)
1 Tablespoon Fat-Free Margarine
4 Slices Fat-Free Turkey Ham
4 Slices Lowfat Swiss Cheese
DIRECTIONS
1. Pound chicken breasts to flatten. Melt margarine in non-stick
skillet over medium heat. Cook chicken 1 minute on each side. Place
in square pan.
A delicious classic without all the fat.
Number of Servings: 6
Serving Size: 1/2 cup
2 medium potatoes, peeled
1 zucchini, unpeeled
1 small onion
1/2 cup dry bread crumbs or matzo meal
2 Sprays nonstick cooking spray
2 tsp canola or corn oil
1. Grate the potato and zucchini. Drain any accumulated liquid, or
the potatoes will turn green. Grate the onion. Combine the potatoes,
zucchini, and onion in a bowl. Add the eggs and bread crumbs or
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From Eating Well Magazine
Yield: 2 cups
Active Time: 20 minutes
Total Time: 20 minutes
Serve with whole-wheat pita wedges brushed with roasted garlic oil
and baked at 350 degrees F until crispy, 10 to 15 minutes.
1/2 cup Roasted-Garlic Oil (see below)
1 1/2 cups chopped onion
1/2 tsp salt
1 15-z can cannellini beans, rinsed
1/2 cup Oil-Poached Garlic Puree (see below)
1 tsp lemon juice
From: The South Beach Diet
Serves 2
Grill up chunks of fresh vegetables alongside these lip-smacking
pork chops for an irresistible outdoor feast. Bell pepper, sweet
onion, and zucchini would work quite nicely.
2 boneless center-cut pork loin chops, trimmed of all visible fat
1/2 Tbsp light soy sauce
1 tsp minced garlic
1/4 tsp paprika
1/4 tsp salt
1/8 tsp ground black pepper
Fresh herbs, for garnish
Submitted by Lizzie to eDiets.com
Canned, diced tomatoes are simmered quickly with garbanzo beans
and a bit of rosemary in this quick and easy soup.
Serves 4 servings
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 30 minutes
1 Tbsp olive oil
1 clove garlic, minced
1 (14.5 oz) can diced tomatoes
1 (15 oz) can garbanzo beans, drained and rinsed
4 cups water
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2 large portobello mushroom cap
2 small garlic clove, minced
1/2 cup part-skim ricotta cheese
2 tomato, sliced
4 tbsps. Parmesan cheese, grated
salt and pepper to taste
Put the mushroom caps in a baking dish, with the gill side up. Sprinkle the top
with the minced garlic, salt and pepper.
Spread the ricotta over the top.
Add a layer of sliced tomato, and sprinkle with the Parmesan.
Bake at 350 degrees for about 30 minutes, or until the topping is bubbling and
starting to brown.
Makes 2 servings.
Calories 145, Carbs 6 g, Protein 12 g, Fiber 0.5 g, Fat 8 g.
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1 pound fresh or frozen snapper fillets or other white fish, skinned (about ½
inch thick)
1 tablespoon vegetable or olive oil
1 cup fennel bulb, sliced
1/2 cup onion, chopped
1/2 cup carrot, peeled and chopped
2 cloves garlic, minced
1 tablespoon fresh dill, snipped (or 1 teaspoon dried dill)
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/4 cup dry white wine or water
fresh dill for garnish (optional)
Preheat oven to 450 degrees.
Thaw fish, if frozen.
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