Diabetic Recipes 100 to 109
RCP100 Rich Rice Pudding
RCP101 Butter Beans & Turkey
RCP102 Baby Vegetable Mixture
RCP103 Potato Cheddar Casserole
RCP104 Peach Cinnamon Crisp
RCP105 One Pot Chicken Creole
RCP106 Coolin' Corn Bread
RCP107 Stuffed Strawberries
RCP108 Tex-Mex Black Bean Dip
RCP109 French Mustard Green Beans
DFAN/OneStep Recipe Of The Week - RCP 100
RICH RICE PUDDING â Makes 10 half cup servings. One serving is one half cup
(This is our 100th DFAN recipe! It's taken a few years to get to this point and we hope our recipes have made your diabetes management plans easier to live with!)
INGREDIENTS
1½ cups cooked rice
¾ cup raisins
½ cup sugar
2 eggs
¾ cup egg substitute
1 teaspoon vanilla
1 teaspoon cinnamon
Dash of nutmeg
2 cups fat-free (skim) milk (scalded)
2 teaspoon melted reduced fat margarine
DIRECTIONS
Heat the oven to 450 degrees. Combine the rice, raisins, sugar, eggs, egg substitute, vanilla, cinnamon,
and nutmeg in a large bowl. Add the milk and margarine and mix well. Pour the batter into a 1½ quart casserole dish. Place the casserole dish in a hot water bath (pan with hot water) and bake for 1 hour or until the pudding Is firm.
Per Serving: 148 Calories; 2 grams Fat; 28 grams Carbohydrate; 6 grams Protein; 78 mg Sodium
Exchanges: 2 Carbohydrate
DFAN/OneStep Recipe Of The Week - RCP101
Butter Beans & Turkey (Makes 8 one cup servings)
INGREDIENTS
8 ounces smoked turkey breast
1 /4 cup chopped onion
1 pound mature lima beans (soaked overnight)
1 clove garlic (minced)
1/8 teaspoon pepper
1 bay leaf
1 teaspoon thyme
1 /4 teaspoon salt (optional)
DIRECTIONS
Boil the turkey and the onions in 1 quart of water for 45 minutes. Put the beans, garlic, pepper, bay leaf and thyme in the water and cook for 1 hour (or until the beans are tender) You may need to add additional water so watch your pot.
Optional: Add the salt in the final 15 minutes of cooking.
NUTRITIONAL INFORMATION
Per Serving: 216 Calories; 36 grams Carbohydrate; 1 gram Fat; 423 mg Sodium; 18 grams Protein Exchanges: 1 ½ Starch; 1 Very Lean Meat
DFAN/OneStep Recipe Of The Week â RCP102
Baby Vegetable Mixture
(Makes 6 servings/Serving size: 1/2 cup)
INGREDIENTS
1 tablespoon low-calorie margarine
12 baby zucchini
12 baby carrots
12 baby yellow squash
1/4 cup low-fat, low-sodium chicken broth
Fresh ground pepper
Dash salt (optional)
DIRECTIONS
Melt the margarine in a skillet over medium-high heat. Add the vegetables and sauté for 2 minutes. Add the broth and sauté for 4 minutes. Season with pepper and salt and serve.
Nutritional Information: 29 Calories; 5 grams Carbohydrate;1 gram Fat; 1 gram Protein; 36 mg Sodium
Exchanges : 1 vegetable
DFAN/OneStep Recipe Of The Week - RCP103
Potato Cheddar Casserole
(Makes 12 Servings)
INGREDIENTS
1 cup skim milk
3 cups shredded potatoes
2 tablespoon fat-free margarine
1 tablespoon onion flakes
1/4 teaspoon pepper
1/2 cup fat-free Cheddar Cheese
DIRECTIONS
Preheat oven to 350 degrees. Lightly spray a 9 x 13 inch baking dish with non-fat cooking spray. Put the skim milk in a medium sized saucepan. Heat the milk over medium-high heat until it comes to a boil.
Add the potatoes and cook them until the milk is totally absorbed. Stir in the margarine, onion flakes and pepper. Mix well.. Pour into the 9x13 inch pan. Cover the top with cheese. Bake in the oven for 1 hour or until brown.
Per Serving: 56 Calories; 11 grams Carbohydrate; 3 grams Protein; 74 milligrams Sodium;
Exchanges: 1/3 Starch
DFAN/OneStep Recipe Of The Week - RCP104
PEACH CINNAMON CRISP (Makes 6 Servings)
INGREDIENTS
16 ounces canned peach slices in juice (drained)
1 cup fat-free granola
1/2 cup raisins
1 teaspoon cinnamon
fat-free Cool Whip (optional)
DIRECTIONS
Preheat your oven to 350 degrees. Lightly spray a 9-inch baking dish with nonfat cooking spray. Combine all the ingredients in the baking dish and mix lightly. Cover with foil and bake for 20 minutes. Remove the foil and bake 10 to 15 minutes, until lightly browned. Serve hot or cold. top with fat-free Cool Whip, if desired.
NUTRITIONAL INFORMATION
Per Serving: 103 Calories; 26 grams Carbohydrates; 2 grams Fiber; 1 gram Protein; 7 mg Sodium;
less than 1 gram Fat
Exchanges: 1/3 starch; 1 1/2 Fruit
DFAN/OneStep Recipe Of The Week - RCP105
ONE POT CHICKEN CREOLE (Serves 8)
INGREDIENTS
1 tablespoon canola oil
4 medium chicken breast halves (boneless, skinless, cut into strips)
1 14 ounce can tomatoes (undrained)
1 8 ounce can tomato sauce
1 1/2 cups chopped green bell pepper
1/2 cup chopped celery
1/2 cup chopped onion
2 cloves garlic (minced)
1/4 teaspoon salt
1 tablespoon basil
1 tablespoon parsley
1/4 teaspoon red pepper
2 2/3 cups steamed rice
DIRECTIONS
Heat the oil in a large skillet and sauté the chicken about 5 minutes on each side.
Add the remaining ingredients and simmer for 20 minutes. Serve over 1/3 cup steamed rice.
Nutritional Information: 190 calories; 23 grams Carbohydrate; Protein 16 g; 4 grams Fat; 36 mg Cholesterol; 373 mg Sodium; Exchanges: 1 Starch; 1 Vegetable; 2 Very Lean Meat
DFAN/ONESTEP RECIPE OF THE WEEK - RCP106
(This corn bread is a bit high in calories, but every now and then it would make a great addition to a meal)
Coolin' Corn Bread (Makes 8 Servings)
INGREDIENTS
1 cup yellow cornmeal
1/2 cup flour
2 teaspoon baking powder
1/2 teaspoon salt
1 1/2 cups fat-free skim milk
1 cup egg substitute
1 tablespoon canola oil
DIRECTIONS
Heat your oven to 400 degrees. Mix the dry ingredients in a large bowl. Add the milk, egg substitute and the oil to the dry ingredients. Mix well.
Pour the batter into a 13 x9 inch nonstick loaf pan. Bake for about 30 minutes (or until a toothpick comes out dry).
NUTRITION
Per Serving: 142 Calories; 2 grams Fat; 23 grams Carbohydrates; 7 grams Protein; 1 mg Cholesterol; 315 mg Sodium;
Exchanges: 1 1/2 Starch
DFAN/ONESTEP RECIPE OF THE WEEK - RCP107
Stuffed Strawberries (Makes 20 Servings - 1 strawberry)
(This dish takes a little preparation, but it's a great way to jazz up yours, your family's or your child's meal plan. If you don't like the almond flavor, you may want to try using vanilla extract or no extra at all)
INGREDIENTS
20 large fresh strawberries
3 ounces fat-free cream cheese (softened)
1 tablespoon fat-free skim milk
1 tablespoon finely chopped pecans
1 1/2 tablespoon powdered sugar
half teaspoon almond extra (vanilla, or none at all)
DIRECTIONS
Dice 2 strawberries horizontally and set aside. Cut a thin slice from the stem and of each remaining strawberry, forming a base for them strawberry to stand on.
Cut each strawberry into four wedges starting at the pointed end. Be careful to cut to, but not through, the stem end.
Beat the cream cheese and milk at medium speed with an electric mixes until fluffy. Stir in the diced strawberries, pecans, powdered sugar and almond extract (or vanilla extract,or none at all).
Spoon about 1 teaspoon of the mixture into each strawberry. You can prepare the stuffing up to a day ahead, but do not stuff the strawberries more than 4 hours before serving.
NUTRITIONALLY
Per Serving: 17 Calories; 3 grams Carbohydrate; 1 gram Protein; 0 gram Fat; 24 mg Sodium
DFAN/ONESTEP RECIPE OF THE WEEK - RCP108
TEX-MEX BLACK BEAN DIP
Yield: 1 2/3 cups (serving size: 2 tablespoons).
INGREDIENTS
1 teaspoon vegetable oil
1/2 cup chopped onion
2 garlic cloves (minced)
1/2 cup diced tomato
1/3 cup bottled picante sauce
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1 (15-ounce) can black beans (drained)
1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
DIRECTIONS
Heat the oil in a medium nonstick skillet over medium heat. Add the onion and garlic. Sauté for four minutes or until tender.
Add the tomato and next 4 ingredients (tomato through beans). Cook for five minutes or until thick, stirring constantly. Remove from heat. Partially mash the mixture with a potato masher.
Add the cheese, cilantro, and lime juice, stirring until cheese melts. Serve warm or at room temperature.
NUTRITION
Per 2 Tablespoon Serving: 42 Calories; 1 gram Fat; 2.5 grams Protein;
6 grams Carbohydrate; 1 gram Fiber; 2 mg Cholesterol; 136 mg Sodium;
DFAN/OneStep Recipe Of The Week - RCP109
FRENCH MUSTARD GREEN BEANS
(Makes 6 servings)
INGREDIENTS
1 ¼ pounds green beans (trimmed)
butter flavored cooking spray
1 teaspoon unsalted margarine
1 teaspoon Dijon Mustard
DIRECTIONS
Cook the green beans in a large pot of salted (unsalted if you donât want salt) water for 4 minutes or until they are barely tender. Drain the beans then run them under cold water to stop the cooking.
When youâre ready to serve them heat a non-stick skillet thatâs coated with the cooking spray. Add the margarine
and mustard. Stir to combine. Add the beans and stir to reheat and coat. Serve immediately.
NUTRITION
Per Serving: 36 calories; 2 grams Protein; 1 gram Fat; 7 grams Carbohydrates, 3 grams .Fiber, 0 mg Cholesterol, 27 mg Sodium
Exchanges: 1.5 Vegetable
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