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Reply
| | From:  Genie· (Original Message) | Sent: 10/7/2007 4:33 AM |
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Reply
| | | From: Genie· | Sent: 6/3/2008 1:50 AM |
Fresh Peach Muffins
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1 cup peeled, chopped fresh ripe peaches
1 teaspoon fresh lemon juice
1 cup all-purpose flour
1 cup whole wheat flour
1/4 cup sugar
1 tablespoon baking powder
1/2 teaspoon mace
1/4 teaspoon salt
1 large egg, or 1/4 cup egg substitute
1/4 cup canola or corn oil
1 cup fat-free milk
1. Preheat the oven to 400 degrees F. Prepare a 12-cup muffin pan with nonstick pan spray or line the
muffin cups with paper liners.
2. Combine the peaches and lemon juice in a small bowl. Stir to mix; set aside.
3. In a large bowl, combine the flours, sugar, baking powder, mace, and salt; mix thoroughly.
4. Beat the egg, oil, and milk together in a small bowl. Add to the dry ingredients and stir until the flour
is moistened.
5. Fold in the peaches. Divide batter among the muffin cups; each will be about 2/3 cull.
6. Bake about 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
Remove the muffins from the pan immediately to avoid sticking.
Calories: 154
Protein: 4 g
Sodium: 156 mg
Cholesterol: 18 mg
Fat: 5 g
Carbohydrates: 23 g
Exchanges: 1-1/2 Starch, 1 Fat
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Reply
| | | From: Genie· | Sent: 6/19/2008 3:19 PM |
Mushroom, Green Pepper and Onion Omelet Makes two servings. Ingredients - 3/4 cup good quality marinara sauce
- 1/2 tsp. balsamic vinegar
- 1/4 tsp. reduced-sodium soy sauce
- Freshly ground black pepper, to taste
- Canola cooking oil spray
- 1 small onion, cut in crescents
- 6 medium white mushrooms, thinly sliced
- 1 medium green bell pepper, seeded, cut in thin strips
- Salt, as desired
- 3 large egg whites
- 1 large egg
- 1 tsp. grated Parmeggiano-Reggiano cheese
Directions - In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
- Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Sauté onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
- Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
- Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Calories: 158
Protein: 12 g
Sodium: 545 mg
Fat: 5 g
Carbohydrates: 17 g
Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
Source: AICR
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Reply
| | | From: Genie· | Sent: 7/4/2008 6:59 PM |
| Overnight Egg Sausage Bake
Wake and bake! Put this dish together the night before, and awake to a savory
breakfast of eggs, cheese and sausage.
1 cup Original Bisquick mix
1 cup (4 oz.) shredded Cheddar cheese
2 cups milk
1 tsp. ground mustard
1/2 tsp. dried oregano leaves
6 eggs, slightly beaten
1 lb. bulk pork sausage, cooked and drained
1. Mix all ingredients in large bowl. Cover and refrigerate at least 8 hours
but no longer
than 24 hours.
2. Heat oven to 350º F. Grease 2 quart casserole. Pour egg mixture into
casserole.
3. Bake uncovered about 1 hour or until knife inserted in center
comes out clean.
Makes 6 servings.
Nutrition Information:
1 Serving =Calories 615 (Calories from Fat 430), Fat 48 g (Saturated 20 g),
Cholesterol 310 mg, Sodium 1230 mg, Potassium 420 mg,
Carbohydrate 17 g (Dietary Fiber 0 g, Protein 29 g.
Diet Exchanges: 1 Starch; 4 High-Fat Meat; 5 Fat.
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Reply
| | | From: Genie· | Sent: 7/20/2008 1:59 AM |
| Rise and Shine Eggs
Serving Size : 6
6 slices reduced-sodium low-fat ham -- optional
1 teaspoon margarine
2 cups refrigerated egg substitute
3 English muffins -- split and toasted
1 large tomato -- thinly sliced
Sauce:
1 1/2 cups low-fat milk
1 cup reduced-sodium chicken broth -- or vegetable broth
1/4 cup low-fat cottage cheese
1/4 cup fresh lemon juice
2 tablespoons cornstarch
2 tablespoons Romano cheese -- grated
1/4 teaspoon salt
Preheat oven to 300°F. Wrap ham slices in aluminum foil. Place ham
in oven to warm slightly, about 10 minutes.
To prepare sauce, in a blender or food processor, combine milk,
broth, cottage cheese, lemon juice, and cornstarch. Process until
smooth.
In a medium saucepan, cook milk mixture over medium heat, stirring
constantly, until thickened, about 2 minutes. Remove from heat. Stir
in Romano and salt. Cover and keep warm.
In a medium skillet, melt margarine over low heat. Add egg
substitute to pan. Cook, stirring, until set, about 3 minutes.
Arrange muffin halves on serving plates. Top each with ham and
tomato slices; divide egg mixture between muffins. Ladle sauce over
eggs. Serve immediately.
Serves 6
What's breakfast without scrambled eggs? Try this low-fat, extra-
cheesy egg dish for a wake-up call. Or try it for dinner one night
when you're in the mood for eggs.
Per Serving (excluding unknown items): 99 Calories; 2g Fat (16.7%
calories from fat); 3g Protein; 17g Carbohydrate; 1g Dietary Fiber;
2mg Cholesterol; 259mg Sodium.
Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat
Source : The EGG Council
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Reply
| | | From: Genie· | Sent: 7/21/2008 2:59 AM |
Crispy Rice Crust Quiche Yield: 4 servings Ingredients - 2 cups cooked brown rice (either instant or regular)
- 1 egg white or 2 tablespoons egg substitute
- 2 tablespoons grated Parmesan cheese
- 1 teaspoon oregano
- 1/4 teaspoon basil
- 1/4 teaspoon fresh ground black pepper
- 1/4 teaspoon salt
- Egg substitute equivalent to 4 eggs
- 2/3 cup low-fat milk
- Pinch of nutmeg
- 1/4 cup fresh grated Parmesan cheese
- 1 large tomato, sliced
Directions - Preheat oven to 375 degrees F. Combine the rice, egg white, Parmesan cheese, oregano, basil, pepper, and salt. Press into the bottom and up the sides of a 9-inch nonstick pie plate (or a Pyrex pie plate sprayed with nonstick spray.) Bake the rice crust for 5 minutes. Remove from the oven.
- Combine the eggs, milk, nutmeg, and Parmesan cheese. Mix well. Pour into the rice crust. Lower the oven to 350 degrees F. Bake quiche for 25 minutes.
- Add tomatoes in a circle on top of the egg filling. Continue to bake until filling is set or a knife inserted near the center comes out clean and tomatoes are slightly browned, about 5-6 minutes.
Calories: 220
Protein: 16 g
Sodium: 490 mg
Cholesterol: 13 mg
Fat: 5 g
Carbohydrates: 29 g
Exchanges: 2 Starch, 1 Lean Meat
Source: Express Lane Diabetic Cooking
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Reply
| | | From: Genie· | Sent: 8/5/2008 2:17 AM |
Fluffy High-Fiber, Low-Fat Pancakes Yield: 8 pancakes (4 servings) Ingredients - 1 cup low-fat (1 percent fat) buttermilk
- 1/2 cup quick-cooking rolled oats
- 2/3 cup miller's bran (unprocessed, uncooked wheat bran)
- 1 large egg, or 1/4 cup egg substitute
- 1/4 cup whole wheat flour
- 2 teaspoons sugar
- 3/4 teaspoon baking soda
- 1/4 teaspoon salt
Directions - Combine the buttermilk, oats, and bran in a large bowl. Let stand 5 minutes. Add the egg and beat until blended.
- In a small bowl, mix the whole wheat flour, sugar, baking soda, and salt until blended. Add to the bran mixture and blend until all the flour is moistened.
- Prepare a hot skillet or griddle with non-stick pan spray. Pour in about 1/4 cup batter for each pancake. Cook about 3 minutes, or until bubbles form on the top and the edges are dry. Turn and cook the pancakes about 2 minutes more.
Calories: 136
Protein: 8 g
Sodium: 462 mg
Cholesterol: 55 mg
Fat: 3 g
Carbohydrates: 24 g
Exchanges: 1-1/2 Starch, 1/2 Fat
Source: The New Family Cookbook for People with Diabetes
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Reply
| | | From: Genie· | Sent: 8/7/2008 3:20 AM |
Apple Cheese Pancakes--D
1 cup low fat cottage cheese
1 1/4 cups apple, grated
1/2 cup all purpose flour
1/4 cup whole wheat flour
1 tablespoon honey
1 tablespoon lemon juice
1 tablespoon sunflower seeds or chopped almonds
1/2 teaspoon cinnamon
dash nutmeg
1/2 teaspoon salt
1/4 cup egg substitute
4 egg whites
Mix all ingredients together except egg whites. Beat the egg whites until stiff and fold into batter. Cook pancakes in nonstick skillet or skillet sprayed with nonstick cooking spray until brown on both sides and cooked inside. They take longer than plain flour pancakes.Serve with maple syrup or preserves over cottage cheese or yogurt. 4 servings; 2 each.
Nutrition Information per serving:
Calories 219, Calories From Fat 63, Total Fat 7 g, Saturated Fat 3 g, ginger root 19 mg, Sodium 461 mg, Total Carbohydrate 30 g, Dietary Fiber 2 g, Sugars, Protein 9 g
Exchanges Per Serving: 1 Fruit, 1 High Fat Meat, 1 Starch
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Reply
| | | From: Genie· | Sent: 8/7/2008 7:11 PM |
Applesauce Muffins--D
1 1/4 cups unsweetened applesauce
1 egg
2 tablespoons canola or corn oil
1/4 cup honey
1 cup whole wheat flour
1 cup all purpose flour
2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/3 cup raisins
In a large bowl, beat together the applesauce, egg, oil and honey. Sift in the dry ingredients; stirring just to moisten. Stir in the raisins and divide the batter among 12 muffin cups coated with nonstick cooking spray. Bake at 375F for 20 minutes. 12 servings.
Nutrition Information per serving:
Calories 143, Calories From Fat 27, Total Fat 3 g Saturated Fat 0 g, ginger root 18 mg, Sodium 130 mg, Total Carbohydrate 26 g, Dietary Fiber 2 g, Sugars, Protein 3 g
Exchanges Per Serving: 1 Starch, 1 Fruit, 1/2 Fat
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Reply
| | | From: Genie· | Sent: 8/8/2008 3:56 AM |
Fresh Peach Muffins Yield: 12 muffins Ingredients - 1 cup peeled, chopped fresh ripe peaches
- 1 teaspoon fresh lemon juice
- 1 cup all-purpose flour
- 1 cup whole wheat flour
- 1/4 cup sugar
- 1 tablespoon baking powder
- 1/2 teaspoon mace
- 1/4 teaspoon salt
- 1 large egg, or 1/4 cup egg substitute
- 1/4 cup canola or corn oil
- 1 cup fat-free milk
Directions - Preheat the oven to 400 degrees F. Prepare a 12-cup muffin pan with nonstick pan spray or line the muffin cups with paper liners.
- Combine the peaches and lemon juice in a small bowl. Stir to mix; set aside.
- In a large bowl, combine the flours, sugar, baking powder, mace, and salt; mix thoroughly.
- Beat the egg, oil, and milk together in a small bowl. Add to the dry ingredients and stir until the flour is moistened.
- Fold in the peaches. Divide batter among the muffin cups; each will be about 2/3 cull.
- Bake about 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Remove the muffins from the pan immediately to avoid sticking.
Calories: 154
Protein: 4 g
Sodium: 156 mg
Cholesterol: 18 mg
Fat: 5 g
Carbohydrates: 23 g
Exchanges: 1-1/2 Starch, 1 Fat
Source: The New Family Cookbook for People with Diabetes
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Reply
| | | From: Genie· | Sent: 8/8/2008 5:12 AM |
Pumpkin Cinnamon Spice Muffins--D
1 1/2 cups all purpose flour
1/2 cup whole wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1 1/2 teaspoons ground cinnamon
1/8 teaspoon ground cloves
1/2 teaspoon ground nutmeg
1/2 teaspoon allspice
3/4 cup brown sugar
1 cup canned pumpkin
1/4 cup liquid egg substitute
1/3 cup fat free milk
1/4 cup corn oil
3 ounces frozen unsweetened orange juice concentrate, thawed
vegetable cooking spray
Preheat oven to 400F. Sift together flours, baking powder, baking soda, cinnamon, cloves, nutmeg and allspice into a large bowl; add brown sugar. In a separate bowl, combine remaining ingredients, except cooking spray. Add wet ingredients to dry ingredients, stirring until just moistened. Spoon into 18 muffin cups coated with cooking spray; bake 14 minutes. Makes 18 muffins, 1 muffin each serving.
Nutritional Information per serving:
Calories: 99, Fat: 0.2 g, Cholesterol: 0 g, Sodium: 87 mg, Protein: 2.2 g, Carbohydrate: 22.6 g
Diabetic Exchanges: 1 1/2 Bread/Starch
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Reply
| | | From: Genie· | Sent: 8/16/2008 2:02 AM |
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BLUEBERRY LEMON MUFFINS
Yield: 10 muffins
Source: "The Diabetes Food and Nutritional Bible"
INGREDIENTS
- 2 cups all-purpose flour
- 1/4 cup brown sugar
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
- Pinch salt
- 1 cup plain, nonfat yogurt
- 1 teaspoon lemon extract
- 1 egg
- 1 egg white
- 3/4 cup fresh blueberries
- Zest of 1 lemon
DIRECTIONS
Preheat the oven to 400 degrees F.
Lightly oil 10 standard-sized muffin
cups or use nonstick bakeware.
In a large bowl, combine the flour, brown sugar, baking
powder, baking soda, and salt. In a small bowl, beat
together the yogurt, extract, egg, and egg white. Add
the yogurt mixture to the flour mixture and mix until
just combined. Fold in the blueberries and lemon zest.
Spoon the batter into the prepared muffin cups, two-third
full. Bake for 15 minutes until a tester comes out clean
and muffins are slightly browned.
Remove muffins from the oven. Let cool in the
pan for 10 minutes. Turn out muffins and cool
completely before storage.
Nutritional Information Per Serving (1 muffin):
Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg,
Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g
Diabetic Exchanges: 2 Starch
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Reply
| | | From: Genie· | Sent: 8/19/2008 4:32 AM |
Pumpkin Spice Muffins
1 cup oat bran
1 cup all purpose white flour
1/4 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon pumpkin pie spice
1/8 teaspoon salt
1/4 cup liquid egg substitute
1/2 cup low fat buttermilk
1/2 cup canned solid pack pumpkin; not pumpkin pie filling
3 tablespoons canola or corn oil
2 tablespoons dark molasses
3/4 cup dark or light raisins
Preheat the oven to 400F. Coat a 12 cup standard muffin tin with nonstick spray coating and set aside. In a large bowl, combine the oat bran, flour, sugar, baking powder, baking soda, pumpkin pie spice and salt. Stir to mix well. Add the egg substitute, buttermilk, pumpkin, oil and molasses. Stir until just mixed. Stir in the raisins. Spoon the batter into the muffin tin cups. Bake for 16 to 19 minutes or until the muffins are springy to the touch and lightly browned. Cool for 2 to 3 minutes and remove. These muffins taste great warm and can also be stored at room temperature in an airtight container for 2 to 3 days. Freeze for longer storage. 12 servings, 1 muffin per serving.
Nutritional Information per serving:
Calories: 159, Fat: 4 g, Cholesterol: 0 mg, Sodium: 131 mg, Carbohydrate: 27 g, Dietary Fiber: 2 g, Sugars: 13 g, Protein: 4g
Diabetic Exchanges: 2 Carbohydrate, 1/2 Fat
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Reply
| | | From: Genie· | Sent: 10/1/2008 3:46 AM |
| SPINACH-ONION FRITTATA
Yield: 6 servings
Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes
INGREDIENTS
- 1 (10-ounce) package frozen chopped spinach,
thawed and squeezed dry
- 1/2 cup low-fat small curd cottage cheese
- 1 cup egg substitute
- 1 teaspoon dried oregano leaves
- 1/2 teaspoon salt
- 1/8 teaspoon cayenne
- 1 (14 ounce) can artichoke hearts, drained and coarsely chopped
- 3 medium yellow onions, chopped
- 1 cup shredded reduced-fat sharp cheddar cheese
DIRECTIONS
Preheat broiler.
In a medium mixing bowl, combine spinach, cottage cheese,
egg substitute, oregano, salt, and cayenne. Blend well,
stir in artichokes, and set aside.
Place a 12-inch nonstick skillet over medium heat until
hot. Coat skillet with cooking spray and cook onion
6-8 minutes or until translucent, stirring frequently.
Add spinach mixture and spread evenly over bottom of
skillet. Reduce heat to medium low, cover tightly, and
cook 15 minutes or until almost set. (The frittata will
be very moist at this point because of all the onion. It
will set when the cheese is added.)
Sprinkle cheese evenly over all and broil 1-2 minutes to
melt cheese and finish cooking. Remove from broiler and
let stand 5 minutes to allow flavors to blend. Cut into
6 wedges to serve. This dish reheats well.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 134, Fat: 5 g, Cholesterol: 14 mg, Sodium: 654 mg,
Carbohydrate: 12 g, Dietary Fiber: 3 g, Sugars: 5 g, Protein: 14 g
Diabetic Exchanges: 1 Medium-Fat Meat, 2 Vegetable
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Reply
| | | From: Genie· | Sent: 10/4/2008 3:00 PM |
| ENGLISH MUFFINS WITH APRICOT-GINGER SPREAD
Yield: 4 servings
Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes
INGREDIENTS
- 1/4 cup reduced-fat margarine
- 1/4 cup apricot 100% fruit spread
- 1 teaspoon grated gingerroot
- 1 teaspoon honey
- 4 whole wheat English muffins, halved
DIRECTIONS
In a small mixing bowl, combine all ingredients except
muffins and stir to blend. The mixture will be lumpy.
Toast muffins and spread equal amounts of the mixture on
each muffin half. The spread will melt into the muffins.
Nutritional Information Per Serving (2 muffin halves plus spread):
Calories: 218, Fat: 7 g, Cholesterol: 0 mg, Sodium: 318 mg,
Carbohydrate: 37 g, Dietary Fiber: 3 g, Sugars: 13 g, Protein: 6 g
Diabetic Exchanges: 2 Starch, 1 Fat, 1/2 Carbohydrate | |
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Reply
| | | From: Genie· | Sent: 10/5/2008 8:22 PM |
| MORNING SHORTCAKE WITH VANILLA BLACKBERRIES
Yield: 6 servings
Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes
INGREDIENTS
- 1 pound frozen unsweetened blackberries, thawed
- 3 tablespoons sugar
- 1/2 teaspoon vanilla
- 1-1/2 teaspoons grated lemon rind, divided
- 1 cup plus 2 tablespoons reduced-fat biscuit mix
- 1 cup fat-free artificially sweetened
vanilla-flavored yogurt, divided
DIRECTIONS
Preheat oven to 425 degrees F.
In a medium bowl, combine blackberries, sugar, vanilla,
and 1/2 teaspoon lemon rind and set aside.
In another medium bowl, combine biscuit mix, 1/2 cup
plus 2 tablespoons yogurt, and remaining lemon rind.
Mix until just blended.
Coat a nonstick baking sheet with cooking spray, add dough
in 6 mounds, and bake 8-10 minutes or until lightly golden.
To serve, place 1 shortcake in each of 6 shallow soup
bowls and top each with equal amounts of berry mixture
and the remaining yogurt.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 174, Fat: 2 g, Cholesterol: 1 mg, Sodium: 302 mg,
Carbohydrate: 37 g, Dietary Fiber: 4 g, Sugars: 17 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fruit, 1/2 Carbohydrate
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