Diabetic Recipes 60 to 69

RCP60 - Savory Swiss Steak
RCP61 - Fresh Tomato Soup
RCP62 - Lemon Fruit Cup
RCP63 - Sweet Spiced Corn
RCP64 - Blueberry Banana Shake
RCP65 - Spanish Rice
RCP66 - Creoled Shrimp
RCP67 - Simply Baked French Fries & Fruit Frosty
RCP68 - Black Bean Soup
RCP69 - Apple French Toast
 

RCP60

Savory Swiss Steak (Makes 4-four ounce servings)

INGREDIENTS

1/4 cup flour
1/4 teaspoon slat
1/4 teaspoon black pepper
1 pound top round steak (well trimmed and cut into 4
pieces)
1 large onion (sliced)
1 cup no-salt-added beef broth
1 teaspoon dried parsley

Nonstick cooking spray

DIRECTIONS

Cobmine the flour, salt and pepper in a plastic bag. Add the round steak to the bag and shake until the meat
is coated. Spray a heavy nonstick skillet with the cooking spray. Heat over medium heat. Add the round
steak. Brown both sides of the steak then top with the sliced onion. Add the broth and parsley. Reduce the
heat to medium-low. Cook for 1 1/2 hours or transfer to the oven and bake at 350 degrees for 1 1/2 hours.

Per Serving: 190 Calories; 7 gram Fat; 66 grams Cholesterol; 190 mg Sodium;
3 lean meat exchanges, 1/2 starch exchanges
 
 

DFANRecipe CLUB - 61

Fresh Tomato Soup (Makes 8 one cup servings)

(This recipe requires a food processor or blender. But you can make as much as you want, freeze it, then use

it later.)

INGREDIENTS

6 large fresh tomatoes (stemmed, peeled & quartered)

1 large carrot (peeled and cut into chunks)

1 medium onion (cut into quarters)

1 green pepper (stemmed, seeded and cut into wedges)

2 ribs celery (cleaned and cut into chunks)

1 tablespoon sugar

1/4 teaspoon salt

1/2 teaspoon pepper

2 teaspoons dried basil (optional)

1 teaspoon dried oregano (optional)

DIRECTIONS

Chop the tomatoes to the consistency you desire in a food processor or blender. Add the other vegetables

one at a time and continuously chop in the processor/blender until you achieve the consistency you

desire. Put this mixture in a stockpot. Add the sugar and the other seasonings. Heat until boiling. Reduce

the heat & continue simmering for about 15 minutes. The soup can be frozen in plastic bags or a plastic

container.

Per Serving (1 cup): 32 Calories; 0 grams Fat; 11.3 grams Carbohydrates; 0 grams Cholesterol; 84 mg Sodium;

1 Vegetable Exchange
 

DFAN/OneStep Recipe Of The Week - RCP62

(This recipe takes about two to three hours to set so plan ahead)

Lemon Fruit Cup (Makes 4 one cup servings)

1 cup boiling water

3 ounces reduced-calorie lemon gelatin

1/2 cup fresh orange slices

3 ounces frozen orange juice concentrate

1/2 cup crushed pineapple (drained)

1 medium banana (sliced)
 
 

Pour he boiling water over the gelatin (in a medium bowl). Stir until the gelatin is dissolved. Add the

orange juice concentrate. Stir to mix. Refrigerate for 1/2 hour (or until partially set).. Fold in the

bananas, oranges and pineapple. Pour into 4 dessert glasses (preferably tall). Chill until set.

Per Serving: 105 Calories; 0 grams Fat; 3 mg Sodium; 2 Fruit Exchanges
 
 

DFAN/OneStep Recipe Club - RCP63

Sweet Spiced Corn (Makes 6 Servings)

INGREDIENTS

1 1/2 cup cooked corn

1/2 cup white vinegar

1/4 cup lime juice

3 tablespoon sugar

1 tablespoon onion powder

1/8 teaspoon dry mustard

dash of cayenne pepper
 
 

DIRECTIONS

Prepare the corn according to the directions on the package. Lightly spray a 1 quart casserole dish

with non-fat cooking spray. Put the corn into the casserole dish and keep it warm.

Combine the vinegar, lime juice, onion powder, sugar, mustard and cayenne pepper in a small saucepan. Bring

to a boil. Cook on medium heat stirring constantly until the sugar is dissolved and the mixture is

blended. Pour the mixture over the corn and serve immediately.

Per Serving: 64 Calories; 17 grams Carbohydrates; Less than one gram of fat; 1 Vegetable Exchange; 2/3 Fruit Exchange

DFAN/OneStep Recipe Of The Week - RCP64

BLUEBERRY BANANA SHAKE (Makes 2 servings)

1 cup fat-free banana-flavored yogurt

1 large banana (cut into chunks)

1/2 cup forzen blueberries

1/4 cup orange juice

Combine all the ingredients in a blender. Process until smooth. Serve immediately.

Per Serving: 157 Calories; 35 grams Carbohydrate; 5 grams Protein, 1/2 Milk Exchange; 2 Fruit Exchange
 
 

CHOCOLATE BANANA SHAKE

1 large banana

1 cup skim milk

2 tablespoon sugar

2 1/2 teaspoon unsweetened cocoa powder

1/4 teaspoon vanilla

4 ice cubes

Combine all the ingredients in a blender. Process until the mixture is smooth. Serve immediately.

Per Serving: 154 Calories; 34 grams Carbohydrate; 5 grams Protein; 1/2 Milk Exchange; 2 Fruit Exchange
 
 

DFAN/OneStep Recipe Club - RCP65

SPANISH RICE (Makes 4 Servings)

(It's important to use a nonstick skillet when preparing this dish)

2 tablespoons fat-free chicken broth

1 cup fat-free rice

quarter cup chopped onion

half cup sliced green pepper

2 teaspoons chili powder

1 cup crushed tomatoes

2 cups water

Lightly spray a large nonstick skillet with nonfat cooking spray. Add the chicken broth. Heat over

medium-high heat. Stir in the rice and cook until the rice is lightly browned. Add the onions, green

pepper, chili powder, tomatoes and water. Cover and simmer over low heat for 20 to 25 minutes

(until all of the water has been absorbed)

Per Serving: 154 Calories; 33 grams Carbohydrate; 4 grams Protein, 2 Starch Exchanges
 
 

DFAN/OneStep Diabetes Club - RCP66

CREOLED SHRIMP (Makes 4 servings)

2 tablespoons fat-free chicken broth

1/2 cup onions (minced)

1 clove garlic (crushed)

1 1/2 pounds fat-free shrimp

1 cup tomato sauce

2 medium tomatoes (peeled & diced)

1/2 teaspoon salt

dash of pepper

dash ground red pepper

pinch of dried oregano

pinch of dried basil

2 cups fat-free rice (cooked)

Lightly spray a non-stick skillet with nonfat cooking spray. Add the chicken broth and heat

over medium-high heat. Saute the onions and garlic in the broth until they are soft & lightly

browned. Add the shrimp and cook for 2 to 3 minutes. Stir in the tomato sauce, tomatoes,

salt, pepper, red pepper, oregano and basil. Mix well. Reduce heat to low. Cover and simmer for

15 minutes, until the shrimp are pink and cooked through. Serve over the cooked rice.

Per Serving: 281 Calories; 49 grams Carbohydrate; 21 grams Protein; Less than on gram of Fat;

Exchanges: 3 Starch; 1 Vegetable; 1 meat

DFAN/OneStep Recipe Club - RCP67

RECIPE #1:

SIMPLY BAKED FRENCH FRIES

INGREDIENTS

2 tablespoons light olive oil

dash of toasted sesame oil (optional)

2 large russet potatoes (sliced lengthwise into 9 even

sticks)

1/2 teaspoon salt (optional)

DIRECTIONS

Preheat your oven to 500 degrees. Heat the oil and fry the potato sticks until bown on all sides (about 14

minutes). Transfer the potatoes to a roaster pan and bake for 10 minutes. Remove the potatoes from the oven and sprinkle with the salt (optional)

Per Serving: 161 calories; 7 grams Fat; 23 grams Carbohydrates;

RECIPE #2:

FRUIT FROSTY (Makes 2 Servings)

INGREDIENTS

1/4 cup skim milk

1/4 cup water

2 ounces frozen fruit juice concentrate (any flavor)

2 ice cubes

1 3/4 tablespoon sugar

1 teaspoon vanilla

DIRECTIONS

Combine all ingredients in a blender and process until smooth. Serve immediately or refrigerate and reblend

before serving.

Per Serving: 66 Calories; 20 grams Carbohydrates; 2

grams Protein; 1/4 Milk Exchange; 1 Fruit Exchange
  

DFAN/ONESTEP RECIPE CLUB - RCP68

BLACK BEAN SOUP

INGREDIENTS

6 cups fat-free chicken broth

15 ounces black beans (drained and dried)

3/4 cup diced carrots

1 3/4 cup chopped onions

2/3 cup dried celery

1/2 tsp. oregano

1/2 tsp.pepper

1/2 tsp. garlic powder

1 cup diced potato
 
 

DIRECTIONS

Pour the chicken broth into a large soup pot. Heat over high heat. Add the beans, carrots, onions,

celery, oregano, pepper and garlic powder. Heat to almost boiling. Reduce heat to low. Cover and simmer

for 1 hour. Add the diced potatoes. Simmer until the potatoes are tender (about 15-20 minutes)

Per Serving: 151 Calories; 29 grams Carbohydrates; 8 grams Protein; 1 Starch Exchange; 3 Vegetable

Exchanges; less than 1 gram of fat

DFAN/OneStep Recipe Club - RCP 69

(I won't be able to list Exchange values until I get another nutrition analysis program)

APPLE FRENCH TOAST (Serves 6)

2 cups apple slices

1/3 cup sugar (or non-sugar equivalent)

1/4 teaspoon cinnamon

6 slices bread (fat-free)

1 cup egg substitute

1 1/2 cups skim milk

1 tablespoon vanilla

Preheat your oven to 350 degrees. Place the apple slices into a medium bowl. In another small bowl

combine the sugar (or substitute) and the cinnamon. Mix well. Sprinkle 2 tablespoons of the cinnamon/sugar

mixture over the apples and toss until well coated.

Lightly spray a 9-inch baking dish with nonfat cooking spray. Place the apple slices on the bottom of the

dish. Layer the bread over the apple slices until the whole dish is covered.

Combine the egg substitute, milk and vanilla. Mix until blended. Pour this mixture over the bread

slices. Make sure you cover all the pieces of bread.

Sprinkle the remaining cinnamon-sugar mixture over the dish. Bake in your preheated oven for 40 to 45 minutes (or until golden brown)

Per Serving: 218 Calories; 33 grams Carbohydrate; 9 grams Protein; 6 grams Fat