Diabetic Recipes 1 to 10

RCP1: Strawberry Sweet Icee , Low-Cal Berry Sherbet
RCP2: The Easiest Apple Jelly
RCP3: Deep Dish Apple Pie
RCP4: Berry Gelatin Dessert , Shrimp With Scallions
RCP-5: Pineapple Icee, Pepper Steak
RCP6: Grape Jelly, Baked Apples
RCP7: Unfried French Fries
RCP8 Pineapple Syrup, Peach Cobbler
RCP9: Chicken White Bread Toast, Cranberry Applesauce
RCP10: Low Calorie Cheesecake

Strawberry Sweet Icee (Makes 5 servings)

Ingredients: 3 and 3/4 cups fresh strawberries, 1/4 cup apple juice concentrate

Hully the strawberries (peel, wash, remove stem, etc...). Combine the strawberries and the juice in a blender container.  Blend it until it's smooth.  Put this mixture into a square pan, cover it and freeze it until it's slushy.

Spoon this mixture back into the blender container and process it until it's smooth.  Return it to the freezer until it's firm.

(If you'd like your ice to be more tart use unsweetened orange juice instead of apple juice)

One Serving:   60 calories, 15 grams Carbohydrates, 0 Protein, 0 Fat, 1 Fruit Exchange
 
 

Recipe #2:

Low-Cal Berry Sherbet (Makes 4 generous servings)

Ingredients: 1 cup skim milk (or very low fat milk), 2 tablespoons apple juice concentrate, Your choice of berries (either 1 and 1/4 cup strawberries OR 1 cup raspberries OR 3/4 cup blackberries)

Pour the milk into and ice cube tray (the kind that's divided).  Freeze this for 2-3 hours until it's solid.  Refrigerate or freeze the berries.  Shortly before serving remove the frozen milk ice cubes and the berries and let them stand at room temperature for about 5 minutes.   Place the milk ice cubes (about 1/2 each time) into a blender and process them until they're chunky.  Add the berries and process it all until it's smooth like sherbet.  Serve immediately or put it in the freezer using a container with a tight lid and freeze to the firmness you desire.  If it gets frozen solid remove from the freezer and let stand for 15 minutes at room temperature.

If you don't have a blender break up the milk ice cubes with a wooden spoon, then use an electric mixer.  Start on low speed and work your way up to high speed.  It will be a little chunkier, but it'll taste just as good.
 

1/4 cup apple juice concentrate, 2 cups unsweetened apple
juice, 1 envelope (1 tablespoon) unflavored gelatin, 1
teaspoon lemon juice

Combine all the ingredients in a medium sized sauce pan and
bring it to a full rolling boil, stirring constantly.  The
stirring will help dissolve the gelatin and avoid scorching.

After the mixture boils remove it from the heat and pour it
into a container.  Cool the mixture to room temperature and
store in the refrigerator.

(for cinnamon apple jelly add a cinnamon stick during
cooking)

You'll have to serve this "jelly" while it's cool so don't
take it out of the refrigerator until you want to use it.
Put it back into the refrigerator right after you get the
amount you need.

One teaspoon of this jelly is considered a Free Food.  The
nutritional values for one tablespoon are listed below.

Per serving (Per Teaspoon): 10 Calories, 2.5 grams
Carbohydrates, 0 Protein, 0 Fat, 1/6 Fruit Exchange
 
 

INGREDIENTS

8 cups apples (sliced, peeled, sweet varieties are best), 1
cup frozen apple juice concentrate (undiluted), 3 to 4
teaspoons tapioca, cornstarch or flour, 1 teaspoon lemon
juice (optional), 1 to 2 teaspoon(s) cinnamon, nutmeg or
apple pie spice, pie crust for two 8 inch pies

If you don't know how to make pie crust from scratch buy
some at your local supermarket.
 

DIRECTIONS

Mix the apples, apple juice concentrate, thickener and
spice. Stir it until the apples are well coated.  Add the
lemon juice, if desired.  The lemon juice will keep the
apples lighter-colored.  Taste your mixture to make sure you
put enough spice in it.

Place this mixture into a 9x13 baking dish.  Roll out your
pie crust (enough for 2 8" pies) into a rectangle to top
your baking dish.  Seal the edges of the baking dish with
the crust.  If your pie crust breaks up that's ok.  Use you
hands to seal any cracks/holes.  It will look fine after
it's baked.  Cut slits in the top of the pastry and bake at
425 degrees for about 45 minutes until it's golden brown and
bubbly.
 

Per Slice: 145 Calories; 22.5 grams Carbohydrate; 1.5 grams
Protein; 5 grams Fat; 1 Fruit Exchange; 1/2 Bread Exchange;
1 Fat Exchange
 
 

Berry Gelatin Dessert (Serve 4)

INGREDIENTS

1 cup red grape juice or fruit/berry juice, 1 cup boiling
water, 1 envelope unflavored gelatin, 1-1/4 cup sliced
strawberries OR 1 cup fresh raspberries, 1/4 cup (4
tablespoons) whipped cream

INSTRUCTIONS

Combine the gelatin and juice in a small bowl.  Stir to
dissolve the gelatin.  Add boiling water and stir to mix.
Divide the berries equally into four dessert dishes.  Pour
the gelatin mix over the top.  chill until set.  Top with
the whipped cream (1 tablespoon per serving).

Per Serving: 85 Calories; 15 Grams Carbohydrates; 0 Grams
Protein; 2.5 Grams Fat; 1 Fruit Exchange; 1/2 Fat Exchange;
Negligible Lean Meat
 
 

RECIPE #2:

Shrimp With Scallions (Makes 2 servings)

INGREDIENTS

1 teaspoon peanut oil, 7 ounces large shrimp (shelled and
deveined), 1 cup sliced scallions (green onions/cut into 3
inch pieces, 1/4 cup ready-to-serve low-sodium chicken
broth, 2 teaspoons hoisin sauce, 1/2 teaspoon cornstarch
(flour)

INSTRUCTIONS

Heat the oil in a 10-inch nonstick skillet.  Add your shrimp
and cook it over high heat, stirring it frequently until the
shrimp begins to turn pink (about 2 minutes).  Add the
scallions and cook, stirring it frequently until tender
(about 2 minutes)

Combine the rest of the ingredients in a small mixing bowl
using a wire whisk.  Whisk it to dissolve the cornstarch
(flour).  Stir this mixture into the shrimp mixture and
cook, stirring constantly until the mixture thickens (about
1 minute).  Garnish with a radish (optional)

Per Serving: 151 Calories, 22 Grams Protein; 4 Grams Fat; 6
Grams Carbohydrates; 83 mg Calcium, 328 mg Sodium; 151 mg
Cholesterol; 1 Gram Dietary Fiber
 

PINEAPPLE ICEE (Makes 4 servings)

INGREDIENTS

1-1/2 teaspoons unflavored gelating (about 1/2 an envelope),
1 cup pineapple juice (canned), 1 tablespoon lemon juice, 1
cup canned pineapple (crushed in it's juice, undrained), 1
egg white (beaten until stiff)

Mix the gelatin, pineapple juice, lemon juice and the
pineapple in a sauce pan.  Bring this mixture to a full
boil.  Remove this mixture from the heat and allow it to
cool.  Pour the mixture into a freezer tray (and ice cube
tray with a grid will work well).   Allow it to freeze until
it's mushy.  Remove it from the freezer and beat it until
it's fluffy.  Fold the beaten egg whites into the mixture.
Freeze the mixture until it's firm, stirring it twice.

Per Serving: 65 Calories; 15 grams Carbohydrate; 1 gram
Protein; trace Fat; 1 Fruit Exchange; Lean Meat negligible
 

Recipe #2:

PEPPER STEAK (Makes 2 Servings)

INGREDIENTS

1 teaspoon cracked peppercorns, 5 ounces boneless sirloin
steak, 1 tablespoon cognac, 2 tablespoons half-and-half, 1/3
teaspoon all-purpose flour
 

INSTRUCTIONS

Preheat your broiler and press half of the peppercorns into
each side of the steak until they stick  Arrange your steak
on a rack in your broiling pan and broil until the steaks
are medium (about two minutes) on each side, or until it's
cooked the way you like it.

Cook the cognac over high heat until it's reduced by
two-thirds (about 2 minutes)  Combine the half-and-half and
the flour using a wire whisk.  Stir it enough to dissolve
the flour.  Add this mixture to the cognac, reduce the heat
to medium and cook the mixture until it thickens (about 2
minutes). Slice the steak in half and top it with the sauce.

Per Serving: 152 calories; 18 grams Protein; 6 grams Fat; 2
grabs Carbohydrate, 17 mg Calcium, 44 mg Sodium; 66 mg
Cholesterol

GRAPE JELLY (Makes 1-1/2 cups)
(This is considered a Free Food for your mealplanning.  If
you don't know what a Free Food is I have a file you can
read that will explain it to you)

INGREDIENTS

1/4 cup water, 1-1/2 cups grape juice concentrate (12 ounce
can, unsweetened), 1 envelope gelatin (1 tablespoon), 1/2
teaspoon lemon juice (this is optional)

DIRECTIONS

Combine the water, concentrate, lemon juice (optional) and
gelatin in a medium size sauce pan.  Let it rest 5 minutes
to soften the gelatin.  Put your pan on the stove over
medium heat.  Bring it to a full boil, stirring constantly.
Pour into a container and store it in the refrigerator until
it's set.

Remove it from the refrigerator at least ten minutes before
you want to use it (to allow it to soften).  It's served
best at room temperature.  Always put it back into the
refrigerator after use.

Per Serving: 10 calories (Free Food); 2.5 grams
Carbohydrate; 0 Protein; 0 grams Fat
 
 

Recipe #2:

BAKED APPLES (Makes 4 Servings)

INGREDIENTS

4 medium apples, 1/2 teaspoon cinnamon or apple pie spice,
2/3 cup apple juice.

Preheat your oven to 375 degrees.  Wash and core your apple.

Peel off the top of each apple.  If your apples won't sit up
take a small slice off the bottom.  Put your apples in a
baking dish.  Mix your apple juice and spice, then pour it
over your apples.  Bake 40-45 minutes until firm/soft,
basting frequently.  Serve warm or chilled.

Per Serving: 90 Calories; 22.5 grams Carbohydrates; 0 grams
Protein; 0 grams Fat
 

INGREDIENTS

5 baking potatoes (large), Cooking Spray (light vegetable
oil), 2 egg whites (from large eggs), 1 tablespoon Cajun
spice (or the spice of your choice)

INSTRUCTIONS

Preheat your oven to 400 degrees.  Slice each potato
lengthwise into 1/4-inch ovals.  Slice each oval lengthwise
into matchsticks.  Spray a baking sheet three times with
your cooking spray.  Combine the egg whites and your spices
in a bowl.  Add your matchstick potatoes to the bowl.  Coat
the potatoes well.  Put your coated potatoes on your
prepared baking sheet and spread them out into a single
layer, leaving a little space between.

Place your baking sheet on the bottom shelf of your oven.
Bake for 40 to 45 minutes, turning your fries every 6 to 8
minutes with a spatula so they brown evenly.  Serve
immediately.

Per Serving: 291 Calories; .5 grams of Fat;

PINEAPPLE SYRUP (Makes 6 Servings)

INGREDIENTS

one 8 ounce can of crushed pineapple in unsweetened juice,
1/2 to 1 tablespoon of tapioca (or cornstarch), 1/4 cup cold
water, a pinch of cinnamon (if desired)

INSTRUCTIONS

Mix the tapioca or cornstarch in water.  Mix all the
ingredients except the cinnamon in a saucepan.  Cook over
medium-low heat until the mixture thickens.  Season with the
cinnamon if desired.

Per Serving: 30 Calories; 7.5 grams Carbohydrate; 0 grams
Protein; 0 grams Fat; 1/2 Fruit Exchange; Negligible Bread
Exchange;
 

RECIPE #2

PEACH COBBLER (Makes 6 Servings)

One 16 ounce can of sliced peaches in fruit juice, 2
teaspoons tapioca, 1 cup biscuit mix, cinnamon to taste, 1/3
cup milk

Preheat your oven to 350 degrees.  Mix the peaches and
juice, tapioca and cinnamon in a 9" pie plate.  Stir the
biscuit mix and milk together in a small bowl.  Top the
fruit with 6 equals sized "mounds" of biscuit dough.  Bake
25-30 minutes.  Serve warm with the fruit dished on top of
the biscuit.  (This is a good treat to cook while you're
eating dinner.)

Per Serving: 165 Calories; 25 grams Carbohydrates; 3 grams
Protein; 5 grams Fat; 1 Bread Exchange; Milk Negligible; 2/3
Fruit Exchange; 1 Fat Exchange

(You can try to substitute canned chicken chunks for the
chicken breast in this recipe.  Also the 1/2 teaspoon
granulated sugar this recipe uses should fit into most any
mealplan. You can also experiment with different ingredients
(other than the chicken) and see what you can come up with)

INGREDIENTS

1/2 pound chicken breast (skinned and boned/cut into
pieces), 1 medium carrot (cut into 1 inch pieces), 1/4 cup
strained canned water chestnuts (sliced), 1 egg white, 2
tablespoons scallion (minced), 2 teaspoons cornstarch, 1/2
teaspoon granulated sugar, 1/2 teaspoon ground ginger, 1/8
teaspoon ground pepper, 5 slices thin white bread (one ounce
each), 2 tablespoon plus 2 teaspoons reduced-calorie
margarine (divided)

DIRECTIONS

Combine all the ingredients in a food processor except the
bread and margarine.  Process until smooth.  Cut each slice
of bread into 4 triangles.  Spread the tops and sides of
each triangle with equal amounts of the chicken mixture.

Melt half of the reduced-calorie margarine in a 12-inch
skillet.  Place half of your triangles (spread side down) in
the pan.  Cook them for approximately 4 minutes or until
they're golden brown.  Turn and cook for 2 minutes longer.
Transfer them to your serving platter.  Cook the other half
of your triangles.

Per Serving (five triangles):  230 Calories; 17 grams
Protein; 7 grams Fat; 25 grams Carbohydrates; 319 mg Sodium
 
 

CRANBERRY APPLESAUCE (Makes 2 servings about 1/2 cup each)

INGREDIENTS

1 small apple (about 4 ounces/cored, pared, and cubed), 3/4
cup applesauce (no sugar added), 1/2 cup cranberries, 1
teaspoon firmly packed dark brown sugar.

INSTRUCTIONS

Spray a one quart saucepan with a nonstick cooking spray.
Heat the saucepan.  Add your apple and cook over medium/high
heat, stirring it frequently for about 1 minute.

Add the applesauce, cranberries, brown sugar, and 2
tablespoons water to the saucepan, stirring it occasionally
until the cranberries pop (about 10 minutes).  Let it cool
slightly.  Transfer to a bowl, cover and refrigerate until
you're ready to serve.

Per Serving: 97 calories; negligible Protein; negligible
Fat; 23 grams Carbohydrate
 
 

LOW CALORIE CHEESECAKE  (Makes 16 cupcake sized cakes)

INGREDIENTS

Three 8-ounce packages of fat-free cream cheese
1/4 cup sugar plus 4 packages of a sugar substitute (Equal,
etc...) 1/2 tablespoon vanilla 1 cup fat-free sour cream
1/4 cup egg substitute 1/4 cup fat-free mayonnaise

Combine all the ingredients.  Spray cupcake pan with
non-stick spray.  Place in cupcake pans.  Bake at 325 for
approximately 35 minutes.  Test with toothpick to see if
done.

Per Serving: 65 calories; 7.25 grams Carbohydrates; 0 grams
Fat