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Replying to:

COTTAGE CHEESE FLUFF


Nutritional Analysis & Diabetic Exchanges




Ready in 15 minutes or less


Serves: 8




1 c. (8 oz.) FAT-FREE small-curd cottage cheese


1 pkg. (3 oz.) SUGAR-FREE gelatin flavor of your choice


1 can (11 oz.) mandarin oranges


1 c. unsweetened crushed pineapple, drained


1/2 c. chopped pecans. optional


1 carton (8 oz.) LIGHT frozen whipped topping, thawed




In a bowl, combine the cottage cheese and gelatin powder; mix well. Stir in oranges. pineapple and pecans if desired. Just before serving, fold in whipped topping.




Nutritional Analysis: One 3/4 cup serving (CALCULATED W/O PECANS) equals: 120 calories....124 mg sodium....2 mg cholesterol....16 gm carbohydrate....5 gm protein....4 gm fat++++Diabetic Exchanges: 1 lean meat....1 fruit


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DELUXE CHOCOLATE PUDDING


Nutritional Analysis & Diabetic Exchanges


Serves 4




1-3/4 c. cold skim milk


1 pkg (3.9 oz.) SUGAR FREE instant chocolate pudding mix


1/4 c. LIGHT sour cream


1/2 tsp. almond or rum extract




1/4 c. chopped pecans, optional


4 pecan halves, optional




In a bowl, combine the first 4 ingredients. Whisk until slightly thickened, about 2-3 minutes. Stir in pecans id desired. Spoon into four bowls. Top with pecans halves if desired.




Nutritional Analysis: One serving (CALCULATED W/O NUTS) equals: 140 calories....356 mg sodium....7 gm cholesterol....27 mg carbohydrates....7 gm protein....1 gm fat. ++++ Diabetic Exchanges: 1-1/2 starch....1/2 skim milk


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BLACK BEAN BURRITOS


Nutritional Analysis & Diabetic Exchanges


Serves: 4




3 T. chopped onion


3 T. chopped green pepper


1 can (15 oz.) black beans, rinsed and drained


4 FAT-FREE flour tortillas (7-in.), warmed


1 c. (4 oz.) shredded Mexican cheese blend OR REDUCED-FAT cheddar cheese


1 medium tomato, chopped


1 c. shredded lettuce


Salsa, optional




In a nonstick skillet coated with nonstick cooking spray, saute onion and green pepper until tender. Add bean; heat through. Spoon about 1/2 cupful off the center of each tortilla. Sprinkle with cheese, tomato and cheese.


Fold sides and ends over filling and roll up. Serve with salsa, if desired.




Nutritional Analysis: One serving, (CALCULATED W/O SALSA) equals: 288 calories....672 mg sodium....19 mg cholesterol....41 gm carbohydrate....18 gm protein....6 gm fat++++Diabetic Exchanges: 2-1/2 starch....1 meat....1 vegetable




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TURKEY MEATBALLS


Nutritional analysis




Ready in 1 hour or less


Yield: 4-1/2 dozen




1 lb. ground turkey breast


1/4 c. oat bran cereal




1 bottle (14 oz.) NO-SALT-ADDED ketchup


1 c. LOW-SUGAR grape jelly


3 to 4 T. lemon juice




In a bowl, combine turkey and cereal; mix well. Shape into 1-in balls. In a Dutch oven, combine remaining ingredients; bring to a boil. Add meatballs. Reduce heat and simmer, uncovered, for 30-35 minutes or until meat is no longer pink, stirring several times.




Nutritional Analysis: One serving of 5 meatballs; equals: 137 calories.....36 mg sodium....20 mg cholesterol....24 gm carbohydrate....11 gm protein...1 gm fat++++Diabetic Exchanges: 1 very lean meat...1 starch...1/2 fruit.


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HAM ROLL-UPS


Nutritional Analysis & Diabetic Exchanges


Yield: 40 appetizers




Plan ahead...needs to chill at least 1 hour




1 pkg. (8 oz.) FAT-FREE cream cheese. softened


1 can (2-1/4 oz.) chopped ripe olives, drained


1/3 c. thinly sliced green onions


8 to 10 slices LOW-FAT fully cooked ham




In a mixing bowl, beat cream cheese until smooth; stir in olives and onions. Spread over ham slices. Roll up jelly-roll style, starting with the short side. Chill for at least 1 hour. Just before serving, cut into 1-in. pieces.




Nutritional Analysis: One serving or 2 roll-ups equals 27 calories...259 mg sodium...7 mg cholesterol...1 gm carbohydrate...4 gm protein...1 gm fat ++++ Diabetic Exchanges: 1/2 meat


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SPICY PUMPKIN SPREAD


Nutritional Analysis & Diabetic Exchanges


Yield: about 3 cups




Ready in 15 minutes or less




1-1/4 c. UNSWEETENED cold apple juice


1 pkg. (3.4 oz.) SUGAR-FREE instant vanilla pudding mix


1 c. cooked or canned pumpkin


1/2 to 1 tsp. pumpkin pie spice


Bagels or toast




In a mixing bowl, combine apple juice and dry pudding mix. Beat on low-speed for 2 minutes. Stir in pumpkin and pie spice.. Let stand for 5 minutes. Serve on bagels or toast. Store in the refrigerator up to 3 days.




Nutritional Analysis: One 2-T. serving (CALCULATED W/O BREAD) EQUALS: 22 calories...167 mg sodium...0 cholesterol...5 gm carbohydrate...trace protein...trace fat +++ Diabetic Exchanges: Free food




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CHICKEN BRUNCH BAKE


Nutritional Analysis & Diabetic Exchanges


Serves: 8




9 slices REDUCED-CALORIE day-old bread. cubed


3 c. LOW-SODIUM chicken broth




4 c. cubed cooked chicken


1/2 c. instant rice


1/2 c. diced pimentos


2 T. minced fresh parsley




Egg substitute equal to 4 eggs




In a large bowl, toss bread cubes and broth. Add the next 4 ingredients. Transfer to a greased 13-in. x 9-in. x 2-in. baking dish. Pour egg substitute over all. Bake, uncovered, at 325-F for 1 hour or until a knife inserted near the middle comes out clean.




Nutritional Analysis: One serving equals; 179 calories...242 mg sodium...44 mg cholesterol...17 gm carbohydrate...19 gm protein...4 gm fat +++ Diabetic Exchanges: 2 lean meat...1 starch




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SUNSHINE CHICKEN


Nutritional Analysis & Diabetic Exchanges


Serves: 4




1 pound boneless skinless chicken breasts, cut into 1/2-in. strips


2 T. margarine


1/8 tsp. pepper


1/8 tsp. ground ginger


2 c, sliced carrots


1 small onion, sliced into rings




1 T. cornstarch


2/3 c. orange juice


1/3 c. SPREADABLE FRUIT orange marmalade


ARTIFICIAL brown sugar equivalent to 4 T. sugar (Sugar Twin)


1 T. lemon juice




In a skillet saute chicken in margarine for 4-5 minutes or until lightly browned. Sprinkle with pepper and ginger. Stir in carrots and onions. In a small bowl, combine cornstarch and orange juice until smooth. Stir in marmalade, sugar and lemon juice; add to skillet. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until vegetables are tender.




Nutritional Analysis: One serving equals: 280 calories...151 mg sodium...73 mg cholesterol...32 gm carbohydrate...28 gm protein...7 gm fat +++ Diabetic Exchanges: 4 very lean meat...1-1/2 fruit...1 vegetable




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SIMPLE BANANAS FOSTER


Nutritional Analysis & Diabetic Exchanges


Serves: 4




1 can (5-1/2 oz.) unsweetened apple juice


1/8 tsp. apple pie spice




1-1/2 tsp. cornstarch


1 T. cold water


1/8 tsp. maple flavoring


1/4 tsp. rum extract


1/8 tsp. butter flavoring or vanilla extract




2 medium firm bananas, sliced


Vanilla ice cream or frozen yogurt




In a saucepan, combine the apple juice and pie spice; mix well. In a small bowl, combine the next 5 ingredients; stir into apple juice mixture. Bring to a boil. Reduce heat; cook and stir for 2 minutes or until slightly thickened. Add bananas and heat through. SERVE WARM over ice cream.




Nutritional Analysis: One serving (CALCULATED W/O ICE CREAM) equals: 79 calories...2 mg sodium...0 cholesterol...20 gm carbohydrate...1 gm protein...trace fat. +++ Diabetic Exchanges: 1-1/2 fruit


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SLO COOKER HOT CRAB DIP


Nutritional Analysis & Diabetic Exchange... L C


Yield: about 5 cups




1/2 c. skim milk


1/3 c. salsa




3 pkg. (8 oz., each) LIGHT cream cheese


2 pkg. (8 oz., each) imitation crabmeat, flaked


1 c. thinly sliced green onions


1 can (4 oz.) chopped green chilies




Combine milk and salsa. Transfer to a slow cooker coated with nonstick cooking spray. Stir in the remaining ingredients. Cover and cook on low for 3-4 hours; stirring every 30 minutes. +++ Serve with crackers.




Nutritional Analysis: One 1/4 c. serving equals; 80 calories...385 mg sodium...23 mg cholesterol...5 gm carbohydrate...7 gm protein...3 gm fat +++ Diabetic Exchanges: 1 lean meat...1 vegetable


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APPLESAUCE GELATIN SQUARES


Nutritional Analysis & Diabetic Exchanges


Plan ahead...needs to chill 8 hours or overnight


Serves: 16




4 pkg. (.3 oz., each) sugar-free raspberry gelatin or flavor of your choice


4 c. boiling water


2 c. cold water


1 jar (46 oz.) unsweetened applesauce




In a bowl, dissolve gelatin in boiling water. Stir in cold water and applesauce. Pour into 1 13-in. x 9-in. x 2-in. dish coated with nonstick cooking spray. Refrigerate for 8 hours or overnight. Cut into squares.




Nutritional Analysis: One serving equals 42 calories...48 mg sodium...0 cholesterol...10 gm carbohydrate...1 gm protein...trace fat ++++Diabetic Exchanges: 1/2 fruit


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