Diabetic Recipes 90 to 99

RCP90 - Chocolate Fudge Brownies
RCP91 - Russian Dressing
RCP92 - Marvelous Meatloaf
RCP93 - Barbecued Shrimp
RCP94 - Curried Chicken
RCP95 - Red Rose Rice
RCP96 - Baked Apple Warmers
RCP97 - Sweet Potato Bread
RCP98 - Southwest Grilled Chicken
RCP99 - Flavored Potato Home-Fries

DFAN/OneStep Recipe Club - RCP90

Chocolate Fudge Brownies (Makes 24 Servings)

(The only odd ingredient you may have to find for this recipe is the apple butter. Also, this recipe does use sugar but the end result is a 112 calorie brownie,so consider it for a special treat)

INGREDIENTS

¼ cup unsweetened apple butter
1 cup sugar
1 cup brown sugar
2 teaspoon vanilla
1 cup egg substitute
1/4 cup unsweetened cocoa powder
1 cup flour
1/2 teaspoon baking powder
 

DIRECTIONS

Preheat your oven to 350 degrees. Lightly spray a 9x13 inch baking dish with nonfat cooking spray.

Combine the apple butter, sugar, brown sugar, vanilla and egg substitute in a large bowl. Mix until blended and smooth.

Stir in the cocoa, flour, and the baking powder. Mix until all the ingredients are blended. Spoon the batter into a your prepared baking dish and bake for 30 to 35 minutes. Cool to room temperature.

Per Serving: 112 Calories; 27 grams Carbohydrate; 2 grams Protein; 24 grams Sodium

Exchanges: 1/3 Starch, 1 Fruit

DFAN/OneStep Recipe Of The Week - RCP91

Russian Dressing (Serves 6)

1 cup fat-free mayonnaise
3 tablespoon chili sauce
1 tablespoon grated onions
1 tablespoon chopped chives
1 teaspoon dried parsley 

DIRECTIONS

Combine all the ingredients in a small bowl. Mix well until it’s blended. Refrigerate several hours before serving.  
 

NUTRITION INFORMATION
  

Per Serving: 35 Calories; 7 grams Carbohydrates; less than 1 gram of Protein; less than 1 gram of Fat;

381 mg Sodium

Exchanges: 1 / 2 Fruit

DFAN/OneStep Recipe Of The Week - RCP92 

Marvelous Meatloaf (Makes 6 one slice Servings) 

INGREDIENTS
  

one half cup low-fat, low-sodium beef broth
2 slices whole-wheat bread, finely crumbled
1 pound extra lean ground beef
2 medium eggs, beaten slightly
one half cup finely chopped onion
one half cup finely chopped celery
one half cup grated carrots
2 teaspoon Worcestershire sauce
1 teaspoon dry mustard
1 tablespoon catsup
Fresh ground pepper to taste

DIRECTIONS  

Preheat your oven to 350 degrees. Line an 8x8 inch baking pan with aluminum foil. Heat the broth in a large saucepan. Add all the ingredients (except the catsup and pepper) and blend well with a fork.

All the mixture to your baking pan. Pat it quickly into the shape of the pan. Sprinkle with pepper and spread the catsup on top of it. Cover it with the foil and bake for 45 minutes. Remove the foil and bake uncovered for another 30 minutes. 

Nutritional Information: 212 Calories; 9 grams Carbohydrates; 18 grams Protein; 11 grams Fat; 225 mg Sodium

Exchanges: 2 Medium-Fat Meat; ½ Starch; ½ Fat;

DFAN/OneStep Recipe Of The Week – RCP93
  

Barbecued Shrimp (Makes 4 Servings 

INGREDIENTS 

1 pound Shrimp -- peeled and deveined

1/4 cup barbecue sauce

2 tablespoons salsa -- chunky
 
 

DIRECTIONS

Place the shrimp on a flat baking sheet. Put the pan 3 inches under the broiler and cook for four (4) minutes. Turn the shrimp over. Combine the barbecue sauce and the salsa in a small bowl. Spread this mixture over the shrimp. Cook for two (2) to four (4) more minutes until the shrimp are opaque and curled up. Do not overcook or the shrimp will be tough.

You can serve this dish with rice, but be sure to count the rice in your meal plan.
  

Nutrition: 145 Calories; 3 grams Carbohydrate; 23 grams Protein; 2 grams Fat; 172 mg Cholesterol; 400 mg Sodium

Exchanges: 4 very lean meat

(to reduce the sodium use low-sodium barbecue sauce)

DFAN/OneStep Recipe Of The Week – RCP94 

Curried Chicken (Makes 6 Servings)
  

3 pound fryer chicken (with skin removed)

1 teaspoon salt

2 teaspoon chives

3 teaspoon thyme

1 tablespoon canola oil

1 medium onion (chopped)

2 cloves garlic (minced)

1 tablespoon curry powder

half cup water

1 medium apple (peeled and diced)
 
 

DIRECTIONS
 

Cut the chicken into pieces. Rinse the chicken and pat dry. Mix the salt, chives and thyme in a small bowl. Roll the chicken in the seasoning.

Heat the oil in a large saucepan. Add the chicken pieces and brown for six (6) minutes on each side. Add the onion and garlic and cook for 20 minutes.

Mix the curry powder with the water and add it to the chicken. Stir in the apple and enough water to cover the chicken and cook until the chicken is tender about 20 minutes.
   

PER SERVING

Nutritional Information: Calories 182; 8 grams Fat; 449 mg Sodium; 6 grams Carbohydrates; 21 grams Protein

Exchanges: one half Carbohydrate; 3 Very Lean Meat; 1 Fat
 
 

DFAN/OneStep Recipe Of The Week – RCP95
  

Red Rose Rice 

2 cups water

1 chicken flavored bouillon cube

1 medium onion (chopped)

1 cup uncooked rice

2 cloves garlic (minced)

4 ounces tomato sauce (canned)

1 green bell peppers (seeded and chopped)
  

DIRECTIONS 

Boil the water in a large saucepan. Add the bouillon cube and stir. Add the remaining ingredients and stir well. Let the ingredients return to a boil. Reduce the heat and simmer uncovered for 20 minutes (or untilthe rice is cooked thoroughly)

Per Serving: 137 Calories; 30 grams Carbohydrate; 0 grams Fat; 3 grams Protein.

Exchanges: 2 Starch

DFAN/OneStep Recipe Of The Week – RCP96  

Baked Apple Warmers (Makes 6 Servings – 1 apple)   

6 medium baking apples

¼ cup boiling water

1/3 cup sugar

1 teaspoon cinnamon

3 tablespoon reduced fat margarine
  

Heat your oven to 350 degrees. Wash and core the apples. Don’t peel them. Place them on a non-stick baking dish.

Add the water to your apples. Mix the sugar and cinnamon together. Spoon this over the holes in the apples, then spoon the margarine into each hole.

Cover and bake for 30 minutes or until the apples are tender.

Per Serving: 152 Calories; 35 grams Carbohydrate; 2 grams Fat; 0 grams Protein

Exchanges: 2 Carbohydrate; ½ Fat

DFAN/OneStep Recipe Of The Week - RCP97
   

Sweet Potato Bread (Makes 6 Servings)
 

2 large sweet potatoes (peeled)

2 tablespoons reduced fat margarine

3 tablespoons sugar

1 teaspoon nutmeg

1 1 /2 teaspoons allspice

1 /4 teaspoon salt

5 tablespoons flour

1 cup egg substitute  
 

Heat your oven to 400 degrees.

Boil the potatoes until they are soft. Mash them thoroughly. Stir in the margarine. Stir in and mix the remaining ingredients.

Pour the batter into a non-stick loaf pan. Bake for 30 minutes or until a knife stuck in the center comes out clean.

Per Serving (1 Slice): 210 Calories; 41 grams Carbohydrate; 2 grams Fat; 7 grams Protein; 212 mg Sodium

Exchanges: 2 1/ 2 Starch

DFAN/OneStep Recipe Of The Week – RCP98
 

SOUTHWEST GRILLED CHICKEN (Makes 4 Servings)
 

(This is for all the weekend (and weekday) grillers!)
  

1 tablespoon fat-free chicken broth

1 tablespoon lime juice

½ teaspoon chili powder

¼ teaspoon pepper

1 teaspoon minced garlic

1 ½ pounds fat-free chicken breasts (skin removed)

1 ½ cups fat-free chunky-style salsa
 
 

PREPARATION (NIGHT BEFORE) 

Combine the chicken broth, lime juice, chili powder, pepper and garlic in a small bowl. mix until all the ingredients are blended. Put the chicken in a shallow baking dish then pour the marinade over the chicken.

Cover and refrigerate overnight.

DIRECTIONS  

Prepare a medium-hot grill and lightly spray with nonfat cooking spray. Remove the chicken from the marinade and grill 8 to 10 minutes per side until the chicken is no longer pink (and cooked through). Place the chicken in a plate and top with salsa.

Per Serving: 165 Calories; 4 grams Carbohydrate; 40 grams Protein; less than 1 gram of fat; 724 mg Sodium

Exchanges: 1 Vegetable, 5 Meat

DFAN/OneStep Recipe of the Week - RCP99

Flavored Potato Home-Fries (Makes 2 Servings) 

INGREDIENTS 

1 teaspoon olive oil

2 small all-purpose potatoes (cooked and cubed)

1 garlic clove (minced)

1 teaspoon grated parmesan cheese

Freshly ground black pepper to taste
 
 

DIRECTIONS  

Heat the oil in a large non-stick skillet. Add the potatoes and garlic to the skillet. Cook, stirring constantly, until the potatoes are lightly browned (about 5 minutes). Remove from the heat and sprinkle the cheese over the potatoes. 

NUTRITIONAL INFORMATION

Per Serving: 123 Calories; 3 grams Fat; 21 mg Sodium;23 grams Carbohydrates; 2 grams Protein Exchanges: 1 Bread, 1 Fat