This creamy dessert is low on sugar and fat, but not on taste. You can
also try adding a drop or two of maple flavoring, or serve it with a
fruit sauce.
Number of Servings: 4
Serving Size: 1/4 of recipe
1 3/4 cups fat-free milk
6 artificial sweetener packets
3/4 cup egg substitute
1/4 tsp salt
1/4 tsp vanilla
1 dash nutmeg
1. Place milk in 1-1/2 quart bowl. Microwave 3-3 1/2 minutes on high
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From Eating Well Magazine
Yield: 4 servings
Active Time: 10 minutes
Total Time: 30 minutes
Ease of preparation: Easy
The delicious combination of sweet, tart and savory flavors makes a
simple dish the star of a weeknight meal. Serve with whole-wheat
couscous, to soak up the tasty sauce, and North African Spiced Carrots.
1 1/4 lb boneless, skinless chicken thighs, trimmed of fat
1 tsp extra-virgin olive oil
1 cup reduced-sodium chicken broth
1/4 cup red-wine vinegar
1/4 cup chopped pitted green olives, such as Spanish, Cerignola or
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From Dr. Weil
6 servings
Couscous is a mildly nutty-tasting grain that comes from North Africa.
It makes a great stuffing, especially for a small cavity like a
mushroom, because it’s so moist. When the stuffed mushrooms are baked,
the full flavor of the couscous and the mushrooms really come through.
These will go fast!
1/4 cup chopped walnuts
2 Tbsp extra-virgin olive oil
2 cloves garlic, minced
3 shallots, chopped
1 1/2 Tbsp natural soy sauce (such as tamari)
1 cup white wine
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Prep Time: 10 Minutes
Servings: 1
1/4 tsp olive oil
1 thick slice of yellow onion
5 oz boneless pork chop
1 tsp prepared mustard or dijon
Salt and pepper to taste
Sprig of rosemary or 1/4 tsp dried rosemary, optional
Preheat oven to 350 degrees F. Tear heavy-duty aluminum foil to make a
12-inch square; smear the foil with oil. Place onion slice on half of
foil.
Trim any fat from pork chop, spread both sides with mustard. Place
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Yield: 4 servings (2 skewers per serving)
From: The Diabetes Food and Nutrition Bible
8 bamboo skewers
3/4 lb extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 Tbsp lite soy sauce
1 clove garlic, minced
2 tsp minced ginger
Soak skewers in water for 30 minutes to keep them from burning as you
cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic
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From Eating Well Magazine
Yield: 4 dozen cookies
Active Time: 40 minutes
Total Time: 3 hours 10 minutes
Ease of preparation: Moderate
The first time I spent Christmas far away from home I was working in
Texas. The combination of newfound friends and cinnamon-flavored
Mexican chocolate warmed my heart and kept the homesickness at bay.
For these meringues, use Dutch-process cocoa, which has a mellower
flavor than American-style.
1/2 cup slivered almonds
1 cup sugar, divided
5 Tbsp Dutch-process cocoa powder (see Ingredient note)
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If you don’t have fresh basil, add 2 teaspoons of dried basil with
the tomato paste.
From "ADA Cookbooks"
Number of Servings: 4
Serving Size: 1 cup
8 oz uncooked ziti or mostaccioli pasta **Note
1/2 lb Japanese or other small eggplant
1 Tbsp olive oil
2 minced garlic cloves
3/4 cup low-fat, low-sodium beef broth
2 Tbsp tomato paste
1/4 tsp crushed red pepper flakes
1/4 cup chopped fresh basil
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From Better Homes & Gardens Diabetic Living Daily Magazine
Start to Finish: 15 minutes
Makes 4 (6-oz) servings
Carb Choices: 1
Sometimes beverages provide calories but not many nutrients. Not this
luscious thirst-quencher! It’s loaded with summer strawberries that
are high in vitamin C and potassium.
2 cups sliced fresh strawberries
1/2 cup fresh raspberries
3 Tbsp frozen apple juice concentrate, thawed
1 12-oz can diet lemon-lime carbonated beverage
Ice cubes
1. In a blender, combine strawberries, raspberries, and apple juice
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7 pound turkey breast, uncooked, thawed
3 tbsps. apricot preserves
1 tsp. cumin
1 tsp. dry mustard
1 tsp. sage
1/2 tsp. thyme
1/2 tsp. salt
vegetable oil spray
Preheat oven to 325 degrees.
Rinse turkey breast with cold water and pat dry with a paper towel. Trim excess
fat. Starting at the neck cavity, loosen skin from the breast by inserting
fingers, gently pushing between skin and meat. Combine the apricot preserves,
cumin, mustard, sage, thyme, and salt, forming a sticky paste. Rub the paste
under and over the skin. Place turkey in a roasting pan or shallow baking dish
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From The American Institute for Cancer Research AICR
Wake Up and Smell the Waffles
These homemade, hearty waffles are a simple and satisfying breakfast
any day of the week. Forget using a mix from a box. This recipe is
every bit as quick and delicious and more nutritious. The dense
texture of the waffles is from a mixture of grains, including
whole-wheat flour and oats, adding flavor and natural sweetness, as
well as more nutrients and fiber. To keep these homemade waffles on
hand, make several batches and freeze them individually wrapped.
Reheat in a warm oven or toaster.
Berry Special Waffles
1/2 cup all-purpose flour
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