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Oatmeal Butterscotch Cookies These could be even lower with chocolate chips, but I was in a
butterscotch mood and the butterscotch chips have more sodium the
chocolate. 1 c Sugar
1 c Brown Sugar
2 c Flour
1/2 t Sodium Free Baking Soda
1/2 t Nutmeg
1/2 t Cinnamon
1/4 c Unsalted Margarine
1/4 c Egg Substitute
1/2 t Vanilla
1 c Quick Cooking Oats
6 oz Butterscotch Chips Cream together margarine, egg and vanilla. Add dry ingredients
and mix well. Stir in oats and chips. Drop by rounded teaspoons
on a greased cookie sheet. bake at 375 9-12 minutes or until
lightly browned. Yield: 40 Servings Per Serving:
107 Calories
2 g Protein
2 g Total Fat
0 g Saturated Fat
1 g Polyunsaturated Fat
1 g Monounsaturated Fat
22 g Carbohydrates
0.6 g Fiber
21 mg Sodium
49 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
1 Starch
0 Fruit
0 Milk
0.5 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat |
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Banana Chocolate Chip Muffins This one is popular with the kids and makes a good holiday
breakfast. 1 c Bananas (Extra-Ripe)
1/2 c Egg Substitute
1 c Brown Sugar,Packed
1/2 c Unsalted Butter,Melted
1 t Vanilla
2 1/4 c Flour
2 t Sodium Free Baking Powder
1/2 t Ground Cinnamon
1 c Chocolate Chips
1/2 c Walnuts,Chopped Purée bananas in blender. In medium bowl, beat puréed bananas,
eggs, sugar, butter and vanilla until well blended. In large
bowl, combine flour, baking powder, cinnamon and salt. Stir in
choc. chips and nuts. Make well in center of dry ingredients.
Pour in banana mixture. Mix until just blended. Spoon into well-
greased or paper lined 2 1/2- inch muffin cups. Bake in 350 oven
25 to 30 minutes. Yield: 12 Servings Per Serving:
354 Calories
6 g Protein
15 g Total Fat
8 g Saturated Fat
3 g Polyunsaturated Fat
4 g Monounsaturated Fat
50 g Carbohydrates
1.9 g Fiber
40 mg Sodium
356 mg Potassium
24 mg Cholesterol
Diabetic Exchanges
1.5 Starch
0 Fruit
0 Milk
0.5 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
3.5 Fat
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Totally Tangy Baked French Fries 4 Potatoes,peeled and cut into 1/4 inch thick fries
3 T Olive Oil
2 T Lime Juice
1/2 t Garlic,minced
1/2 t Red Pepper Flakes
1/4 t Cayenne
1 t Chili Powder
2 T No Salt Mustard
1/2 t Black Pepper Preheat the oven to 400 degrees F (200 degrees C). In a large bowl,
stir together the olive oil, lime juice, garlic, red pepper flakes,
cayenne pepper, chili powder, mustard, and pepper. Add the potato
slices, and stir until evenly coated. Arrange fries in a single layer
on a large baking sheet. Bake for 20 minutes in the preheated oven.
Then, turn the fries over, and continue to bake for 10 to 15 more
minutes, until crispy and browned. Yield: 6 Servings Per Serving:
239 Calories
4 g Protein
7 g Total Fat
1 g Saturated Fat
1 g Polyunsaturated Fat
5 g Monounsaturated Fat
41 g Carbohydrates
4 g Fiber
13 mg Sodium
684 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
2 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
1.5 Fat |
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Apple Tapioca 4 c Apples,Peeled And Sliced
1/2 c Brown sugar
3/4 t Cinnamon
2 T Lemon Juice
2 T Tapioca
1 c Water,Boiling In medium bowl, toss apples with brown sugar, cinnamon, and tapioca
until evenly coated. Place apples in slow cooker. Pour lemon juice over
top. Pour in boiling water. Cook on high for 3-4 hours. Yield: 4 Servings Per Serving:
176 Calories
0 g Protein
0 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
0 g Monounsaturated Fat
46 g Carbohydrates
1.7 g Fiber
12 mg Sodium
206 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
0 Starch
1 Fruit
0 Milk
1 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat |
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Buffalo Wings Buffalo wings seem to have become the Super Bowl tradition. And this is
an almost traditional Buffalo wings recipe. These are not deep fried,
but cooked them in the oven, reducing the amount of fat while still
allowing them to get crispy. McIlhenny's original Tabasco Sauce is the
lowest sodium hot pepper sauce that I've seen in local groceries. It
has only 30 mg per teaspoon, while most of the others have 5 to 10
times that. A serving is 3 wing pieces. 24 Chicken Wings
3 T Unsalted Butter
3 T Tabasco
2 T White Vinegar Cut off and discard the small tip of each wing. Cut the main wing bone
and second wing bone at the joint. Place in roasting pan and roast in
350 degree oven until crisp, about 30-40 minutes. Melt butter in small
saucepan, add the Tabasco and white vinegar. place wings in a large
bowl with a tight sealing cover. Pour butter mixture over the wings and
shake to coat. Remove wings, allowing extra sauce to drain. Yield: 16 Servings Per Serving:
59 Calories
6 g Protein
4 g Total Fat
2 g Saturated Fat
0 g Polyunsaturated Fat
1 g Monounsaturated Fat
0 g Carbohydrates
0 g Fiber
35 mg Sodium
48 mg Potassium
22 mg Cholesterol
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
1 Lean Meat
0 Very Lean Meat
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Original Tuscan Bruschetta The simplest form of bruschetta, with just enough garlic to taste and a
little olive oil. 4 sl Italian Bread,Low Sodium
2 ea Garlic
2 T Olive Oil,Extra Virgin Cut 4 Slices from the Italian loaf bread ( no more than 1/2 inch thick)
and toast in the oven until light brown: about 4-5 minutes. Take off
the garlic skin and rub garlic firmly across the face of the toast.
Drizzle with just enough olive oil to cover the entire surface of the
bread. Yield: 4 Servings Per Serving:
143 Calories
3 g Protein
8 g Total Fat
1 g Saturated Fat
1 g Polyunsaturated Fat
5 g Monounsaturated Fat
15 g Carbohydrates
0.8 g Fiber
16 mg Sodium
39 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
1 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
1.5 Fat |
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Totally Tangy Baked French Fries 4 Potatoes,peeled and cut into 1/4 inch thick fries
3 T Olive Oil
2 T Lime Juice
1/2 t Garlic,minced
1/2 t Red Pepper Flakes
1/4 t Cayenne
1 t Chili Powder
2 T No Salt Mustard
1/2 t Black Pepper Preheat the oven to 400 degrees F (200 degrees C). In a large bowl,
stir together the olive oil, lime juice, garlic, red pepper flakes,
cayenne pepper, chili powder, mustard, and pepper. Add the potato
slices, and stir until evenly coated. Arrange fries in a single layer
on a large baking sheet. Bake for 20 minutes in the preheated oven.
Then, turn the fries over, and continue to bake for 10 to 15 more
minutes, until crispy and browned. Yield: 6 Servings Per Serving:
239 Calories
4 g Protein
7 g Total Fat
1 g Saturated Fat
1 g Polyunsaturated Fat
5 g Monounsaturated Fat
41 g Carbohydrates
4 g Fiber
13 mg Sodium
684 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
2 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
1.5 Fat |
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Banana Chocolate Chip Muffins This one is popular with the kids and makes a good holiday
breakfast. 1 c Bananas (Extra-Ripe)
1/2 c Egg Substitute
1 c Brown Sugar,Packed
1/2 c Unsalted Butter,Melted
1 t Vanilla
2 1/4 c Flour
2 t Sodium Free Baking Powder
1/2 t Ground Cinnamon
1 c Chocolate Chips
1/2 c Walnuts,Chopped Purée bananas in blender. In medium bowl, beat puréed bananas,
eggs, sugar, butter and vanilla until well blended. In large
bowl, combine flour, baking powder, cinnamon and salt. Stir in
choc. chips and nuts. Make well in center of dry ingredients.
Pour in banana mixture. Mix until just blended. Spoon into well-
greased or paper lined 2 1/2- inch muffin cups. Bake in 350 oven
25 to 30 minutes. Yield: 12 Servings Per Serving:
354 Calories
6 g Protein
15 g Total Fat
8 g Saturated Fat
3 g Polyunsaturated Fat
4 g Monounsaturated Fat
50 g Carbohydrates
1.9 g Fiber
40 mg Sodium
356 mg Potassium
24 mg Cholesterol
Diabetic Exchanges
1.5 Starch
0 Fruit
0 Milk
0.5 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
3.5 Fat
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Apple Tapioca 4 c Apples,Peeled And Sliced
1/2 c Brown sugar
3/4 t Cinnamon
2 T Lemon Juice
2 T Tapioca
1 c Water,Boiling In medium bowl, toss apples with brown sugar, cinnamon, and tapioca
until evenly coated. Place apples in slow cooker. Pour lemon juice over
top. Pour in boiling water. Cook on high for 3-4 hours. Yield: 4 Servings Per Serving:
176 Calories
0 g Protein
0 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
0 g Monounsaturated Fat
46 g Carbohydrates
1.7 g Fiber
12 mg Sodium
206 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
0 Starch
1 Fruit
0 Milk
1 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat |
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Buffalo Wings Buffalo wings seem to have become the Super Bowl tradition. And this is
an almost traditional Buffalo wings recipe. These are not deep fried,
but cooked them in the oven, reducing the amount of fat while still
allowing them to get crispy. McIlhenny's original Tabasco Sauce is the
lowest sodium hot pepper sauce that I've seen in local groceries. It
has only 30 mg per teaspoon, while most of the others have 5 to 10
times that. A serving is 3 wing pieces. 24 Chicken Wings
3 T Unsalted Butter
3 T Tabasco
2 T White Vinegar Cut off and discard the small tip of each wing. Cut the main wing bone
and second wing bone at the joint. Place in roasting pan and roast in
350 degree oven until crisp, about 30-40 minutes. Melt butter in small
saucepan, add the Tabasco and white vinegar. place wings in a large
bowl with a tight sealing cover. Pour butter mixture over the wings and
shake to coat. Remove wings, allowing extra sauce to drain. Yield: 16 Servings Per Serving:
59 Calories
6 g Protein
4 g Total Fat
2 g Saturated Fat
0 g Polyunsaturated Fat
1 g Monounsaturated Fat
0 g Carbohydrates
0 g Fiber
35 mg Sodium
48 mg Potassium
22 mg Cholesterol
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
1 Lean Meat
0 Very Lean Meat
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Trail Mix Cookies This was an experiment that went right. Make sure you find trail
mix with unsalted nuts in it. The nutritional information will
vary somewhat depending on the ingredients of the trail mix you
do find. 3/4 c Unsalted Margarine
3/4 c Sugar
1/4 c Egg Substitute
1 t Vanilla
2 c Flour
1 t Sodium Free Baking Soda
1 t Cinnamon
1/4 t Nutmeg
3/4 c Skim Milk
1 3/4 c Quick Cooking Oats
1 1/2 c Trail Mix Cream together margarine and sugar. Add egg and vanilla and beat
well. Stir together dry ingredients. Add to mixture alternately
with creamer, mixing well. Stir in oats and trail mix. Drop by
tablespoons on a greased cookie sheet. bake at 400 until lightly
browned, 8-10 minutes. Yield: 60 Servings Per Serving:
85 Calories
2 g Protein
4 g Total Fat
1 g Saturated Fat
1 g Polyunsaturated Fat
1 g Monounsaturated Fat
10 g Carbohydrates
0.7 g Fiber
5 mg Sodium
34 mg Potassium
0 mg Cholesterol
Diabetic Exchanges
Starch
0.5 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0.5 Fat |
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