Spaghetti Sauce

1 teaspoon vegetable oil
1 1/4 pound lean ground round
3 8 ounce cans tomato sauce
1 6 ounce can tomato paste
4 cups water
1/4 teaspoon salt, optional
1 teaspoon pepper
1 teaspoon oregano
dash garlic

Brown onions in oil; add meat and brown. Drain fat; add rest of ingredients. Simmer 1 hour uncovered. Serving size, 1/2 cup.

Nutrition info per serving:
calories 90, carbohydrates 5 g, protein 7 g, fat 5 g, fiber 0 g, cholesterol 21 mg, sodium 264 mg
Diabetic Exchanges: lean meat 1, vegetable 1

Sneaky Spaghetti Sauce

1 pound ground lean turkey
1 medium onion, 6 ounces, chopped
1 medium carrot, 4 ounces, grated
1 medium rib of celery, 3 ounces, chopped
1 medium zucchini, 6 ounces, grated
2 garlic cloves, minced
1/2 tablespoon crushed dried oregano
1 teaspoon crushed died basil
1 teaspoon crushed dried thyme
1 teaspoon salt, optional
1/4 teaspoon dried hot red pepper flakes
1 28 ounce no salt added Italian style tomatoes, in puree
1 14 1/2 ounce no salt added diced tomatoes, with juice
1/2 cup water

In a large saucepan, crumble the turkey and cook over medium low heat, stirring, until turkey is white throughout. Drain off all fat. Add the onion, carrot, celery, zucchini and garlic. Continue to cook, stirring, until vegetables are limp, about 5 minutes. Stir in remaining ingredients, using the back of a spoon to break up whole tomatoes. Bring to a simmer and cook, partially covered, over medium low heat for 30 minutes, stirring often. Serve over cooked pasta.

Note: This sauce can be refrigerated for up to 3 days or frozen for up to 3 months.

Per serving: 151 calories, 7% calories from fat, 21 g protein, 1 g total fat, 0.3 g saturated fat, 15 g carbohydrate, 4 g dietary fiber, 51 mg cholesterol, 75 mg sodium

Exchanges: 2 very lean meat, 3 vegetable

Bolognese Sauce

3/4 pound 90% lean, ground beef
1/2 cup chopped onion
1 clove garlic, minced
1/4 cup chopped carrot
1 16 ounce can chopped tomatoes with juice
1/4 cup dry red wine
1 tablespoon chopped fresh basil or 1/2 teaspoon dried basil
2 teaspoons chopped fresh oregano or 1/2 teaspoon dried oregano
3/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon tomato paste

Brown the ground beef in a large nonstick skillet with the onion, garlic and carrot over medium heat; drain off the fat and return the beef and vegetables to the skillet. Add the tomatoes with their liquid, the wine and the seasonings and herbs. Cover and simmer for 40 to 45 minutes, stirring occasionally. Stir in the tomato paste; simmer, uncovered, for 5 to 10 minutes, until slightly thickened. Makes 3 cups or 4 servings.

Nutritional Information Per 3/4 cup Serving:
Calories: 203, Fat: 9g, Cholesterol: 63mg, Sodium: 694mg, Carbohydrate: 9g, Dietary Fiber: 2g, Sugars: 5g, Protein: 22g
Diabetic Exchanges: 2 Vegetable, 3 Lean Meat

Tartar Sauce

1/2 cup reduced fat mayonnaise
2 tablespoons finely diced peeled cucumber
1 tablespoon finely diced dill pickles
1 tablespoon minced green onion
1 teaspoon capers

In a small bowl, combine all ingredients. Refrigerate 10 minutes to allow flavors to blend. Serves 6.

Exchanges Per Serving:
1 1/2 Fat

Nutrition Information:
Amount per serving
Calories 68, Calories From Fat 60, Total Fat 7 g, Saturated Fat 1 g, teaspoon 7 mg, Sodium 233 mg, Total Carbohydrate 2 g, Dietary Fiber 0 g, Sugars 0 g, Protein 0 g

Tangy Mustard Sauce

1 tablespoon packed brown sugar
1 teaspoon dry mustard
1 tablespoon cider vinegar
1 tablespoon hot water
1/4 cup fat free sour cream
2 tablespoons reduced fat mayonnaise

In a small microwave safe bowl, combine the sugar and mustard. Stir to mix well. Stir in the vinegar and water. Cover with wax paper and microwave on high power for 1 minute, or until the flavors are well blended. Stir and cool slightly. Whisk in the sour cream and mayonnaise. Serve immediately or cover and refrigerate several hours before serving. The sauce will keep in the refrigerator 4 to 5 days. Stir before serving. 8 servings, 1 tablespoon per serving.

Nutritional Information per serving:
Calories: 26, Fat: 1 g, Cholesterol: 2 mg, Sodium: 38 mg, Carbohydrate: 3 g, Dietary Fiber: 0 g, Sugars: 3 g, Protein: 1 g
Diabetic Exchanges: 1 Fat

Mustard Barbecue Sauce

 

1 cup finely chopped onion

1/2 cup vinegar

1/3 cup spicy brown mustard

1/2 tsp celery seed

4 cloves garlic, minced

1/2 tsp liquid smoke (optional)

5 packets Equal sweetener or 1 1/2 tsp Equal for Recipes

 

In a small saucepan combine onion, vinegar, mustard, celery seed, garlic and if desired, liquid smoke.  Bring to boiling; reduce heat, cover and simmer for 10 minutes, stirring frequently, about 10 minutes or to desired consistency.  Remove from heat; stir in Equal sweetener.  Spoon over grilled or broiled beef, pork or chicken.

 

Makes 1 cup

 

Nutrition Information per serving (1 tblsp)

Calories: 12

Carb: 2 g

Fat: 0 g

 

Sweet and Sour Sauce

 

3/4 cup water

1/3 cup ketchup

1/3 cup vinegar

1 tblsp sodium-reduced soy sauce

2 tblsp cornstarch

3/4 cup Equal Spoonful

 

In a saucepan, combine water, vinegar, ketchup and soy sauce; stir in cornstarch.  Cook and stir over medium heat until thickened and bubbly; cook and stir for 2 minutes more.  Remove from heat and stir in Equal.

 

Makes 1 1/3 cups, 13 servings, 2 tblsp each.

 

Recipe Source: The NutraSweet Company

 

Each Serving:

17 Calories

0 gm protein

0 gm fat

4 gm carbohydrate

STRAWBERRY SAUCE

1 pkg. (16 oz.) frozen unsweetened strawberries (thawed)
1 tbp. lemon juice
6 pkgs. Equal sweetener or 1½ tsps. Equal for recipes or ¼ tsps. Equal Spoonful

Process strawberries in food processer or blender until smooth.
Stir in lemon juice and 6 packets Equal.
Refrigerate until ready to serve.

Makes 2 cups.

Hot Mustard Dipping Sauce
(makes about 3 cups)


3/4 cup (96 g) powdered Chinese mustard
1 cup (240 ml) water
1/2 cup (120 ml) + 1 tablespoon (15 ml) white wine vinegar
1/2 cup (120 ml) + 1 tablespoons (15 ml) reduced-sodium soy sauce
6 cloves garlic, minced


In a small bowl, combine all ingredients, mixing well to form a
smooth sauce. Let sit for at least 1 hour before serving at room
temperature.
Transfer to a serving dish and offer a small spoon for serving the
sauce. Serve alongside the steamed dumplings.
Per 1-tablespoon serving: 8 calories (< less than 1% calories from
fat), 1 g protein, trace total fat (0 saturated fat), 1 g
carbohydrates, 0 dietary fiber, 0 cholesterol, 114 mg sodium
Diabetic exchanges: FREE

DIABETIC BLUEBERRY SYRUP

1 cup blueberries
1/2 cup apple juice
1 1/2 teaspoons cornstarch
2 or 3 packets Equal® or 3/4 to 1 teaspoon Equal® Measure
1/2 teaspoon finely shredded lemon peel
1 Tablespoon lemon juice
1 Tablespoon margarine or butter

In a blender container or food processor bowl, combine berries and apple juice; blend or process until pureed. Transfer to a saucepan; stir in cornstarch. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat. Stir in Equal®, lemon peel, lemon juice and margarine. Serve over pancakes, waffles, or French toast.

Makes 1 cup, or 16 one Tablespoon servings.