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Reply
| | From:  Genie· (Original Message) | Sent: 1/17/2008 8:32 PM |
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Reply
| | | From: Genie· | Sent: 9/10/2008 3:05 AM |
| Diabetic Pepper Steak Stew
Source: Put A Lid On It! Crockpot Cookbook
1 pound lean round steak, cut into pieces
2 1/2 cups green bell pepper, coarsely chopped
1/2 cup onion, chopped
3 cups raw potatoes, diced
1 (12 ounce) jar fat free beef gravy
1/4 teaspoon dried minced garlic
Spray crock pot with butter-flavored cooking spray.
Add steak pieces, green pepper, onion and potatoes and
stir to combine. Stir in gravy and garlic. Cover and
cook on LOW for 6-8 hours.
Mix well before serving.
Exchanges: 2 Meat, 1 Starch, 1/2 Vegetable 2 Protein,
1 Vegetable, 1 1/2 Bread, 1/4 Slider
5 Optional Calories 196 Calories, 4 gm Fat, 23 gm
Prot, 17 gm Carb, 361 mg Sodium, 15 mg Calcium, 2 gm
Fiber (per serving-approximate<WBR>ly 4 servings)
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Reply
| | | From: Genie· | Sent: 9/17/2008 6:29 PM |
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BARLEY MINESTRONE WITH PESTO
Yield: 8 servings
Source: America's Everyday Diabetes Cookbook
INGREDIENTS
- 1 cup chopped onions
- 1-1/2 teaspoons minced garlic
- 1-1/2 cups diced unpeeled zucchini
- 1 cup diced unpeeled eggplant
- 1/2 cup diced carrots
- 4-3/4 cups vegetable stock
- 1 can (19 ounces) whole tomatoes with juice
- 1-1/2 cups diced peeled potatoes
- 1 cup canned cooked white kidney beans, rinsed and drained
- 1/3 cup pearl barley
- 2-1/2 teaspoon dried basil
- 1 bay leaf
- 2 tablespoons pesto
- 3 tablespoons grated low-fat Parmesan cheese
DIRECTIONS
In a large nonstick saucepan sprayed with vegetable spray,
cook onions and garlic over medium-high heat for 2 minutes
or until softened. Add zucchini, eggplant and carrots; cook
for 5 minutes, stirring occasionally.
Add stock, tomatoes (with juice), potatoes, kidney beans,
barley, basil and bay leaf. Bring to a boil, breaking
tomatoes with back of a spoon. Reduce heat to medium-low;
cook, covered, for 45 minutes or until barley is tender.
Ladle soup into bowls. Spoon a dollop of pesto in center
of each serving; garnish with Parmesan cheese.
Nutritional Information Per Serving (1/8 of recipe):
Calories: 135, Carbohydrate: 28 g, Fiber: 5 g, Protein: 5 g,
Fat: 1 g, Sodium: 306 mg, Cholesterol: 0 mg
Diabetic Exchanges: 1 Starch, 1 Vegetable
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Reply
| | | From: Genie· | Sent: 9/23/2008 2:14 AM |
| COOL CUCUMBER SOUP
Yield: 5 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
INGREDIENTS
- 4 large cucumbers, peeled, seeded, and chopped
- 1 container (16 ounces) low-fat plain yogurt
- 1 garlic clove
- 1 tablespoon chopped fresh dill weed
- 1 teaspoon salt
DIRECTIONS
In a blender or a food processor fitted with its metal cutting
blade, puree all the ingredients until smooth, scraping down
the sides of the container as necessary.
Transfer to a large bowl, cover, and chill for at
least 2 hours, or overnight. Serve chilled.
Nutritional Information Per Serving (1 cup):
Calories: 82, Fat: 2 g, Cholesterol: 7 mg, Sodium: 533 mg,
Carbohydrate: 12 g, Dietary Fiber: 1 g, Sugars: 10 g, Protein: 6 g
Diabetic Exchanges: 1 Carbohydrate
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Reply
| | | From: Genie· | Sent: 9/27/2008 7:45 PM |
| ITALIAN WEDDING SOUP
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
Meatballs:
- 1/2 pound 95% lean ground beef or ground turkey
- 1/4 cup very finely chopped onion
- 2 tablespoons fat-free egg substitute or 1 egg white, beaten
- 2 tablespoons oat bran
- 1 tablespoon grated Parmesan cheese
- 1/2 teaspoon dried Italian seasoning
Rest of ingredients:
- 5 cups unsalted chicken broth
- 3/4 cup (1/4-inch dice) carrots
- 2 teaspoons chicken bouillon granules
- 1-1/2 teaspoons crushed garlic
- 2 cups thinly sliced escarole
- 1/2 cup uncooked orzo pasta or 3 ounces other small pasta
- 2 teaspoons dried parsley, finely crumbled
- Grated Parmesan cheese (optional)
DIRECTIONS
To make the meatballs, combine all of the meatball ingredients
and mix well. Shape into 3/4-inch balls and set aside.
Place the broth, carrots, bouillon granules, and garlic in a
3-quart pot and bring to a boil. Drop the meatballs into the
pot a few at a time until they have all been added. Cover and
simmer over medium-low heat for 10 minutes. Use a slotted spoon
to remove about half of the carrots. Place the carrots and about
1 cup of the broth in a blender and carefully blend at low speed
until smooth. Pour the blended mixture back into the pot.
Add the escarole and orzo and simmer covered for an additional
9 minutes, or until the pasta is al dente. (Be careful not to
overcook as the pasta will continue to cook a bit more in the
hot soup.) Serve hot, topping each serving with a sprinkling
of parsley and some grated Parmesan cheese if desired.
Nutritional Information Per Serving (1 cup):
Calories: 148, Carbohydrate: 15 g, Cholesterol: 24 mg,
Fat: 3.7 g, Saturated Fat: 1.6 g, Fiber: 1.8 g,
Protein: 13 g, Sodium: 358 mg, Calcium: 43 mg
Diabetic Exchanges: 1-1/2 Lean Meat, 3/4 Starch, 1 Vegetable
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Reply
| | | From: Genie· | Sent: 9/28/2008 7:48 PM |
| SOUTHWESTERN CHICKEN SOUP
Yield: 7 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
Tortilla Strips:
- 4 thin corn tortillas
- Olive oil cooking spray
- 1/8 teaspoon salt
Rest of ingredients:
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion, chopped
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 3 cups water
- 14-1/2-ounce can Mexican-style stewed tomatoes,
pureed in a blender until smooth
- 1/2 cup diced carrot
- 2 teaspoons chicken bouillon granules
- 1-1/4 cups frozen whole kernel corn
- 1 cup diced zucchini squash
- 1-1/2 cups shredded roasted skinless chicken
DIRECTIONS
Preheat the oven to 350 degrees F.
To make the tortilla strips, stack the tortillas on top
of each other and cut them in half. Then cut each stack
of halves into 1/2-inch wide strips.
Coat a large nonstick baking sheet with the nonstick
cooking spray and arrange the strips in a single layer
on the sheet. Spray the tops of the strips lightly with
the cooking spray and sprinkle with the salt. Bake for
10 to 12 minutes, until lightly browned and crisp. Set aside.
Place the olive oil in a 3-quart pot and place over medium
heat. Add the onion, oregano, and cumin. Cover and cook
for several minutes, until the onion starts to soften.
Add the water, blended tomatoes, carrot, and bouillon
granules and bring to a boil. Reduce the heat to low, cover,
and simmer for 15 minutes, until the carrots are tender.
Add the corn and zucchini and simmer for 5 minutes more,
until the zucchini are crisp-tender. Add the chicken and
simmer for another minute or 2 to heat through.
Serve hot, topping each serving with some of the tortilla strips.
Nutritional Information Per Serving (1 cup):
Calories: 137, Carbohydrate: 12 g, Cholesterol: 24 mg,
Fat: 3.7 g, Saturated Fat: 0.7 g, Fiber: 2.2 g,
Protein: 14 g, Sodium: 460 mg, Calcium: 41 mg
Diabetic Exchanges: 1 Lean Meat, 1/2 Starch, 1 Vegetable
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Reply
| | | From: Genie· | Sent: 9/28/2008 7:48 PM |
Pork, Sweet Potato & Pineapple Stew Yield: 6 servings
Serving Size: 1-1/4 cups each Ingredients - 12 ounces pork tenderloin, trimmed of fat
- 4 cups water
- 2 small onions, 1 halved, 1 sliced
- 4 cloves garlic, 2 whole, 2 minced
- 3 black peppercorns
- 1/2 teaspoon salt, or to taste
- 1 teaspoon extra-virgin olive oil
- 2 (28 ounce) cans whole tomatoes, drained and chopped
- 1 medium sweet potato, peeled and cut into 1/2-inch chunks
- 1-1/2 tablespoons raisins
- 1 tablespoon sugar
- 1/2 teaspoon adobo sauce from canned chipotle peppers or chile-garlic paste
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon dried oregano
- Pinch of ground cloves
- 1 cup diced fresh pineapple
- 8 green olives, pitted and coarsely chopped
- 1/4 cup chopped fresh cilantro
Directions - Combine pork, water, halved onion, whole garlic, peppercorns and 1/4 teaspoon salt in a large saucepan. Bring to a simmer; cook, partially covered, over low heat until the pork is no longer pink inside, 30 to 40 minutes.
- Meanwhile, heat oil in a Dutch oven over medium heat. Add sliced onion and cook, stirring frequently, until softened, 4 to 5 minutes. Add remaining 1/4 teaspoon salt, minced garlic, tomatoes, sweet potato, raisins, sugar, adobo sauce (or chili paste), cinnamon, oregano and cloves.
- Bring to a simmer; cover and cook, stirring occasionally, until the sweet potato is just tender, about 15 minutes.
- Transfer the pork to a cutting board and cut into 1/2-inch pieces. Strain the cooking liquid through a fine sieve, reserving 3/4 cup. (Refrigerate or freeze extra broth for another use.)
- Add the pork, 3/4 cup cooking liquid, pineapple and olives to the vegetable mixture. Cook, stirring occasionally, for 15 minutes. Stir in cilantro.
Calories: 201
Protein: 19 g
Sodium: 321 mg
Cholesterol: 45 mg
Fat: 4 g
Carbohydrates: 23 g
Exchanges: 1 Starch, 1 Vegetable, 2 Lean Meat
Source: The Eating Well Diabetes Cookbook
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Reply
| | | From: Genie· | Sent: 9/28/2008 11:27 PM |
| CREAM OF ASPARAGUS SOUP
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
- 1 tablespoon margarine or butter
- 1/3 cup sliced scallions
- 1-1/2 teaspoons crushed garlic
- 1-1/2 cups chicken broth
- 3 cups 1-inch pieces fresh asparagus spears
- 3/4 teaspoon fines herbs, herbs de Provence, or dried thyme
- 1/8 teaspoon salt
- 1/8 teaspoon ground white pepper
- 1-1/2 cups nonfat or low-fat milk
- 2 tablespoons unbleached flour
DIRECTIONS
Put the margarine or butter in a 2-quart nonstick
pot and melt over medium heat. Add the scallions, cover
and cook for several minutes, until softened. Add the
garlic and cook about 10 seconds, just until the garlic
begins to turn color and smell fragrant.
Add the broth, asparagus, herbs, salt and white pepper
and bring to a boil. Reduce the heat to low, cover, and
simmer for about 8 minutes, until the asparagus is tender.
Pour the mixture into a blender and carefully blend at low
speed to puree the asparagus. Return the mixture to the pot.
Place the milk and flour in the blender and blend to dissolve
the flour. Add the milk mixture to the asparagus mixture.
Increase the heat to medium and cook, stirring frequently,
until the soup begins to boil. Cook, stirring constantly, for
another minute or two, until the soup thickens slightly. Serve hot.
Nutritional Information Per Serving (1 cup):
Calories: 92, Carbohydrate: 12 g, Cholesterol: 2 mg,
Fat: 2.6 g, Saturated Fat: 0.7 g, Fiber: 2.4 g,
Protein: 6 g, Sodium: 386 mg, Calcium: 140 mg
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Low-Fat Milk, 1/2 Fat
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Reply
| | | From: Genie· | Sent: 9/30/2008 8:01 PM |
| LENTIL SOUP WITH SPINACH AND POTATOES
Yield: 8 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
- 1 tablespoon extra virgin olive oil
- 1-1/2 cups chopped onion
- 1-1/4 cups lentils
- 5 cups reduced-sodium chicken broth
- 1 tablespoon crushed garlic
- 1 teaspoon fines herbes or herbes de Provence
- 1/4 teaspoon ground black pepper
- 2 cups diced Yukon gold potatoes
- 4 cups (moderately packed) chopped fresh spinach
- 1/3 cup grated Parmesan
DIRECTIONS
Coat the bottom of a 4-quart nonstick pot with the olive oil
and place over medium heat. Add the onion, cover, and cook
for several minutes, until the onion starts to soften.
Add the lentils, broth, garlic, herbs, and pepper to the pot
and bring to a boil. Reduce the heat to low, cover, and simmer
for 30 minutes. Add the potatoes and cook for an additional
20 minutes, until the lentils and potatoes are soft.
Add the spinach to the soup and cook for 3 to 5 minutes more,
until the spinach wilts. Serve hot, topping each serving
with some of the Parmesan cheese.
Nutritional Information Per Serving (1 cup):
Calories: 167, Carbohydrate: 25 g, Cholesterol: 3 mg,
Fat: 3.4 g, Saturated Fat: 1.1 g, Fiber: 7 g,
Protein: 10 g, Sodium: 492 mg, Calcium: 95 mg
Diabetic Exchanges:
1 Very Lean Meat, 1-1/4 Starch, 1 Vegetable, 1/2 Fat
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Reply
| | | From: Genie· | Sent: 10/4/2008 8:48 PM |
| Slow-cooked Southwestern chicken chili (Diabetic)
1 1/2 medium onions, chopped
3 medium plum tomatoes, chopped
2 cloves garlic, minced
2 cups fat-free, low-sodium chicken broth
2 cups shredded, cooked chicken breast
1 can (15 ounces) kidney beans with liquid
1 can (15 ounces) sweet corn with liquid
1 small can (6 ounces) tomato paste
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon dried oregano
1/2 cup chopped cilantro (optional)
In a slow cooker or Crock-Pot, add all ingredients
except cilantro, combine well, and turn on high
setting for two hours. Reduce to low setting and cook
for additional 5 hours, stirring occasionally, until
vegetables are tender. Ladle into soup bowls and
garnish each serving with 2 tablespoons chopped
cilantro (optional). Serve immediately.
Yield: 8 cups
Serving size: 1 cup
Per Serving:
Calories: 174
Carbohydrate: 24 g
Protein: 16 g
Fat: 2 g
Saturated fat: 0 g
Sodium: 79 mg
Fiber: 4 g
Exchanges per serving: 1 1/2 starch, 1 1/2 very lean
meat
Carbohydrate choices: 1 1/2
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Reply
| | | From: Genie· | Sent: 10/5/2008 8:23 PM |
Spinach and Tortellini Soup Yield: 6 servings
Serving Size: About 1 cup each Ingredients - Vegetable cooking spray
- 2 cups sliced carrots
- 1/4 cup sliced green onions and tops
- 2 cloves garlic, minced
- 1 teaspoon dried basil leaves
- 2 cans (15 ounces each) reduced-sodium chicken broth
- 1-1/2 cups water
- 1 package (9 ounces) fresh low-fat tomato and cheese torellini
- 3 cups torn spinach leaves
- 2-3 teaspoons lemon juice
- 1/8 - 1/4 teaspoon ground nutmeg
- 1/8 teaspoon pepper
Directions - Spray bottom of large saucepan with cooking spray; heat over medium heat until hot. Saute carrots, green onions, garlic, and basil until onions are tender, about 5 minutes.
- Add chicken broth and water to saucepan; heat to boiling. Reduce heat and simmer, covered, 10 minutes.
- Heat broth mixture to boiling; stir in torellini and spinach. Reduce heat and simmer, uncovered, until tortellini are al dente, about 5 minutes. Stir in lemon juice, nutmeg and pepper.
Calories: 170
Protein: 8.6 g
Sodium: 177 mg
Cholesterol: 17.7 mg
Fat: 3.5 g
Carbohydrates: 26.9 g
Exchanges: 1 Vegetable, 1-1/2 Bread, 1/2 Fat
Source: 1,001 Delicious Recipes for People with Diabetes
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Reply
| | | From: Genie· | Sent: 10/6/2008 5:57 PM |
Monkfish-Cheddar Chowder Yield: 4 servings
Serving Size: 1/4 of recipe Ingredients - 1 medium onion, chopped
- 2 teaspoons margarine
- 1 pound potatoes, peeled, cut into 1/2-inch cubes
- 2 carrots, thinly sliced
- 1 can (14 ounces) reduced-sodium fat-free chicken broth
- 1 pound monkfish, membrane removed, cut into 3/4-inch cubes
- 1/2 cup fat-free milk
- 1/2 cup (2 ounces) shredded reduced-sodium Cheddar cheese
- 1 teaspoon hot pepper sauce
- Salt, to taste
- 1 tablespoon chopped fresh chives
Directions - Saute onion in margarine in large saucepan until softened; add potatoes, carrots, and broth. Heat to boiling; reduce heat and simmer, covered, until vegetables are tender, about 12 minutes. Using a slotted spoon, remove 2 cups vegetables to a bowl; reserve.
- Process remaining vegetable mixture in blender or food processor until smooth; return to pan. Add fish; heat to boiling. Reduce heat and simmer, covered, until fish is tender and flakes with a fork, 5 to 10 minutes. Stir in milk, cheese, hot pepper sauce, and reserved vegetables. Stir over medium heat until hot, 2 to 3 minutes. Season to taste with salt. Serve in bowls; sprinkle with chives.
Calories: 274
Protein: 24.9 g
Sodium: 344 mg
Cholesterol: 35.4 mg
Fat: 5.9 g
Carbohydrates: 29.5 g
Exchanges: 1-1/2 Bread, 3 Meat
Source: 1,001 Delicious Recipes for People with Diabetes
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Reply
| | | From: Genie· | Sent: 10/7/2008 2:49 AM |
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Crock Pot Hearty Beef Stew
1 can (28 oz.) crushed tomatoes, undrained
3 TB quick\ cooking tapioca
2 TB dried basil
1 TB sugar
1/2 tsp. salt
1/8 tsp. ground black pepper
1-1/2 lb. red potatoes, cut into 1" cubes
3 medium carrots, peeled and cut into 1" slices
1 medium onion, chopped
1/2 cup chopped celery
1-1/2 lb. lean chuck roast, cut into 1" cubes
2 tsp. canola oil
In a bowl, combine the tomatoes, tapioca, basil, sugar, salt and pepper; let
stand for 15 minutes.
Place the potatoes, carrots, onion and celery in a 5 quart crock pot/slow
cooker.
In a large nonstick skillet, brown meat in oil over medium heat. Drain and
transfer
meat to slow cooker. Pour tomato mixture over the top.
Cover and cook on HIGH heat setting for 8 hours or until meat and vegetables
are tender.
Yield: 6 servings.
Nutrition Information:
Per serving (1-1/3 cups) = 380 calories, 8 g fat (3 g saturated fat), 78 mg
cholesterol,
458 mg sodium, 46 g carbohydrate, 7 g fiber, 31 g protein.
Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable.
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Reply
| | | From: Genie· | Sent: 10/14/2008 3:27 AM |
Minestrone Soup Yield: 4 servings (about 1 cup each) Ingredients - 1/2 tablespoon olive oil
- 1/2 medium onion, finely diced
- 1/4 medium carrot, finely diced
- 1/4 stalk celery, finely diced
- 2/3 teaspoon garlic, minced
- 2 tablespoons leeks, finely diced
- 3 ounces (about 1/3 cup) canned tomatoes, chopped
- 1/2 medium zucchini, diced
- 1/4 teaspoon fresh thyme
- 3/4 teaspoon fresh oregano, minced
- 3 cups chicken stock
- 3 ounces (about 1/2 cup) frozen spinach, chopped
- 3/4 cup white beans, cooked
- 1/4 teaspoon salt
- 1/8 teaspoon white pepper
- 1 teaspoon Parmesan cheese, grated
Directions - Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
- Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
- Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Calories: 110
Protein: 7 g
Sodium: 283 mg
Cholesterol: 3 mg
Fat: 3 g
Carbohydrates: 15 g
Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
Source: Cooking with The Diabetic Chef
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Reply
| | | From: Genie· | Sent: 10/27/2008 9:47 PM |
Two Bean Chili Yield: Makes about 7 cups (7 servings) Ingredients - 2 onions, coarsely chopped
- 2 cloves garlic, minced
- 2 teaspoons canola, corn, or olive oil
- One 14-15 ounce can stewed tomatoes with juice
- 1 can or bottle beer (12 ounces)
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
- 1/4 teaspoon salt (optional)
- One 15-ounce can pinto beans, rinsed and drained
- One 15-ounce can dark red kidney beans, rinsed and drained
- 1 large green bell pepper, cored, seeded, and coarsely chopped
Directions - Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
- Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Calories: 173
Protein: 9 g
Sodium: 238 mg
Fat: 2 g
Carbohydrates: 32 g
Exchanges: 1-1/2 Starch, 2 Vegetable
Source: The New Family Cookbook for People with Diabetes
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Reply
| | | From: Genie· | Sent: 10/29/2008 6:43 PM |
Miso Onion Soup Yield: 8 servings Ingredients - 2 Tbsp. canola oil, divided
- 3 peeled red (Spanish) onions, halved and thinly-sliced
- 1 tsp. sugar or equivalent sugar-substitute
- 1 Tbsp. Dijon-style mustard
- 1 tsp. dried thyme
- 3 cups fat-free, reduced-sodium beef broth
- 5 cups water
- Salt and freshly ground black pepper
- 6 1-inch thick slices whole-wheat Italian bread
- 1/4 cup red or brown rice miso
- 1/3 cup freshly-grated Parmesan cheese (optional)
Directions - Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
- Sprinkle the sugar over the onions and stir in. Increase heat and sauté until onions are well browned, about 12 minutes, stirring often.
- Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
- Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
- Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
- Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Calories: 102
Protein: 5 g
Sodium: 608 mg
Fat: 4 g
Carbohydrates: 13 g
Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
Source: AICR
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