Includes art: fruits and vegetables.
This issue, all of the recipes are from THE DIABETIC'S HEALTHY EXCHANGES.
COOKBOOK by JoAnna
M. Lund, published by Perigee. Reprinted with permission. Contact Healthy
Exchanges at telephone: (319) 659-8234; Web site: www.healthyexchanges.com
Chunky Chicken Gumbo
When the weather outside is dreary, or you've been battling the wintry winds on icy roads, a hot bowl of soup just seems to "make it all better." This one is especially thick and soothing. Serves 4 (1-1/2 cups).Ingredients:
1/2 cup chopped
onion
1/4 cup chopped
green bell pepper
1 cup sliced celery
1/2 teaspoon dried
minced garlic
1-3/4 cups (one
15-ounce can) Hunt's Chunky Tomato Sauce
2 cups (one 16-ounce
can) Healthy Request Chicken Broth
1 full cup (6 ounces)
diced cooked chicken breast
1 cup of water
2/3 cup (2 ounces)
uncooked instant rice
1 cup frozen whole
kernel corn
1 cup frozen cut
green beans or okra
1/2 teaspoon Tabasco
sauce
1 tablespoon Creole
seasoning
1/8 teaspoon black
pepper
Instructions:
In a large saucepan sprayed with butter-flavored cooking spray, sauté onion, green pepper, and celery until tender, about 10 minutes. Add minced garlic, tomato sauce, chicken broth, chicken, and water. Mix well to combine. Stir in rice, corn, beans, Tabasco sauce, Creole seasoning, and black pepper. Lower heat. Simmer 25 to 30 minutes, stirring occasionally.
Each serving equals:
Exchanges: 2-1/2 Vegetable, 1-1/2 Meat, 1 Starch
234 Calories, 2
gm Fat, 20 gm Protein, 34 gm Carbohydrate, 323 mg Sodium, 3 gm Fiber.
Tomato Aspic
So pretty for company, and so tasty and easy, your family will thank you if you make this recipe a regular on your table. (If you've never tasted an "aspic" before, please give this one a try . . . even if the combination of lemon gelatin and tomato sauce seems unusual. You may become a real fan!) Serves eight.
Ingredients:
1-3/4 cups (one
15-ounce can) Hunt's Tomato Sauce
1 cup water
2 (4-serving)
packages Jell-O sugar-free lemon gelatin
1-3/4 cups (one
15-ounce can) Hunt's Chunky Tomato Sauce
1/4 cup finely chopped
green onion
3/4 cup finely chopped
celery
Instructions:
In a medium saucepan, combine tomato sauce with 1/2-cup water. Bring mixture to a boil. Add dry gelatin. Mix well to dissolve gelatin. Remove from heat. Stir in chunky tomato sauce and remaining 1/2-cup water. Place pan on a wire rack and allow to cool 15 minutes. Stir in green onion and celery. Mix gently to combine. Pour mixture into ring mold or 8-by-8-inch glass dish. Refrigerate until firm, about three hours. Cut into 8 servings.
HINT: Garnish with fat-free cottage cheese and chives, if desired. If using, count additional exchanges accordingly.
Each serving equals:
Exchanges: 2 Vegetable.
47 Calories, 0 gm
Fat, 3 gm Protein, 9 gm Carbohydrate, 713 mg Sodium, 2 gm Fiber.
Country-Style Green Beans
If you want the flavor of southern cooked beans, but not the excess fats and sugar, I think these tasty beans will fill the bill. Serves four (3/4 cup).
Ingredients:
4 cups frozen or
fresh cut green beans
1 cup water
1/2 cup chopped
onion
2 teaspoons Sugar
Twin or Sprinkle Sweet
1/2 cup (3 ounces)
finely chopped Dubuque 97% fat-free ham or any extra-lean ham
1/4 teaspoon black
pepper
Instructions:
In a large saucepan, combine green beans and water. Add onion, Sugar Twin, ham, and black pepper. Mix well to combine. Bring mixture to a boil. Lower heat. Cover and simmer 45 minutes, stirring occasionally.
Each serving equals:
Exchanges: 2 Vegetable, 1/2 Meat.
73 Calories, 1 gm
Fat, 6 gm Protein, 10 gm Carbohydrate, 188 mg Sodium, 1 gm Fiber.
Cheesy Asparagus-Rice Bake
This combo of cheese, asparagus, and rice produces an amazingly rich and filling entreé--so good, and good for you, too. Serves four.
Ingredients:
2 cups chopped fresh
asparagus
1 cup water
2 cups cooked rice
1-3/4 cups (one
15-ounce can) Hunt's Chunky Tomato Sauce
2 teaspoons chili
seasoning mix
3/4 cup (3 ounces)
shredded Kraft reduced-fat Cheddar cheese
Instructions:
Preheat oven to 350 degrees. Spray an 8-by-8 inch baking dish with butter-flavored cooking spray. In a medium saucepan, cook asparagus in water until just tender, about five minutes. Drain. Return asparagus to saucepan. Add rice, tomato sauce, chili seasoning mix, and 1/2-cup Cheddar cheese. Mix gently to combine. Pour mixture into prepared baking dish. Sprinkle remaining 1/4-cup Cheddar cheese evenly over the top. Bake 25 to 30 minutes. Place baking dish on a wire rack and let set five minutes. Cut into four servings.
HINT: 1-1/3 cups uncooked rice usually cook to about 2 cups.
Each serving equals:
Exchanges: 2 Vegetable, 1 Starch, 1 Meat.
194 Calories, 6
gm Fat, 11 gm Protein, 24 gm Carbohydrate, 772 mg Sodium, 3 gm Fiber.
Rice-Raisin Pudding
Celebrate old-fashioned flavor using modern ingredients. This tastes just like my favorite rice pudding when I was a girl. Serves four.
Ingredients:
1 (four-serving)
package Jell-O Sugar-Free Vanilla Cook & Serve Pudding Mix
2 cups skim milk
1/2 cup raisins
2/3 cup (2 ounces)
uncooked instant rice
Instructions:
In an 8-cup glass measuring bowl, combine dry pudding mix and skim milk. Mix well using a wire whisk. Stir in raisins and rice. Cover and microwave on HIGH (100% power) six to seven minutes, stirring every two minutes. Place bowl on a wire rack and let set two to three minutes. Mix well. Evenly spoon mixture into four dessert dishes. Serve warm or cold.
Each serving equals:
Exchanges: 1 Fruit, 1 Starch, 1/2 Skim Milk.
168 Calories, 0 gm Fat, 6 gm Protein, 36 gm Carbohydrate, 207 mg Sodium, 1 gm Fiber