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diabetic food list | January 22nd, 2010
COTTAGE CHEESE VEGETABLE DUNK
2 (8 ounce) cartons low fat cottage cheese
1 cup (4 ounce) shredded low fat process American cheese
3 tablespoons plain unsweetened low fat yogurt,
2 tablespoons prepared horseradish
1/2 teaspoon pepper
1/4 teaspoon salt
2 tablespoons chopped green pepper
2 tablespoons minced onion
Mix cottage cheese, american cheese, yogurt, horseradish, pepper, salt, green pepper, and minced onion. 28 servings. Exchange free. Calories 22, trace of fat, cholesterol 1 milligram, carbohydrate 1 gram, trace of fiber, protein 3 milligrams, sodium 134 milligrams.
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diabetic food list | January 20th, 2010
DARK BRAN MUFFINS
1 c. all-purpose flour
1 tsp. baking soda
1 c. all bran, bran or 100% bran
2 lg. egg whites at room temperature
Liquid sugar substitute equal to 3 tbsp. sugar
1 c. water
2 tbsp. vegetable oil
1/4 c. dark molasses
1/4 c. dry buttermilk
Place flour, soda, bran and dry buttermilk in mixer bowl and mix at low speed to blend. Combine water, egg whites, oils, sweetener, and molasses and stir with a fork until moistened. Grease muffin tins with margarine or line with paper liners. Fill muffin tin half full and bake at 400 degrees for 20 to 25 minutes, or until muffins spring back when touched in the center. 97 calories, 16 grams cholesterol, 3 grams protein, 3 grams fat, NA 154 milligrams. Food exchanges per serving, 1 bread, 1/2 fat.
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diabetic food list | January 15th, 2010
ORANGE RICE
1 c. rice, uncooked
1 c. water
1 c. orange juice
1 tsp. reduced calorie margarine
Dash of salt
1 tbsp. orange rind, freshly grated
1/2 c. fresh orange sections, seeded
In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt. Cover, microwave on High for 5 minutes. Stir in the orange rind. Turn the bowl 1/4 turn. Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes. Do not uncover the bowl. Allow to set covered for an additional 10 minutes or until all of the liquids have been absorbed. Immediately before serving, fluff with a fork, add orange sections and mix gently. Serve with pride. Makes about 6 (100 calories) servings.
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