RECIPE CORNER
Artwork: Fruits and vegetables
Send your great food ideas to the editor. Your recipes will be evaluated by dietitians, and if necessary, adjusted to make them more diabetically appropriate. Then he gets to taste them...
This issue, all our recipes were provided by Linda Coffee and Emily Cale, authors of "The Diabetic Four Ingredient Cookbook," whose many recipes, fully analyzed for carb–counting and diabetic exchanges, really do contain only four ingredients each. Contact: Coffee & Cale, PO Box 2121, Kerrville, TX 78029; telephone: 1-800-757-0838.
Cottage Cheese -- Cucumber Spread
Ingredients:
1 cup cucumber (finely chopped)
1 cup small curd fat-free cottage cheese
dash pepper
minced chives
Instructions:
Mix cucumber, cottage cheese and pepper. Spread on low-fat whole wheat crackers, and garnish with minced chives.
(Serving size -- per teaspoon). Per serving: 4 calories; 0g fat; 0g saturated fat; 20mg sodium; 1g protein; 0g carbohydrate; 0mg cholesterol; 0g fiber. Exchanges: Free food up to 7 tsp. (8 tsp. = 1 very lean meat).
Homemade Fat-Free Tortilla Chips
Ingredients:
Corn tortillas
1/4 teaspoon cumin
1/4 teaspoon pepper
1/4 teaspoon salt
Instructions:
Cut a stack of tortillas into eight wedges each. Spread wedges in a single layer, on a baking sheet. Sprinkle with cumin, pepper, and salt (optional). Bake at 375 degrees for about 10 minutes, or until crisp and dry. Monitor chips; do not overbrown. Turn after five minutes. Store in air-tight container. When serving, freshen up in microwave about one minute. Let sit five minutes before serving, or they will be soft and chewy.
Serving size: 20 chips. Per serving: 140 calories; 2g fat; 157mg sodium; 4g protein; 29g carbohydrate; 0mg cholesterol; 0g fiber. Exchanges: 2 breads.
Mandarin Salad
Ingredients:
2 tomatoes (peeled and sliced)
2 cans (11 oz. each) mandarin oranges, drained
� cup onion (thinly sliced)
3 cups lettuce leaves (torn into bite-sized pieces)
Instructions:
Combine ingredients. Good served with Orange Juice dressing (recipe follows)
Per 3/4 cup serving: 56 calories; 0g total fat; 0g saturated fat; 12mg sodium; 1g protein; 14g carbohydrate; 0mg cholesterol; 1g fiber. Exchanges: � vegetable, � fruit.
Orange Juice Dressing
Ingredients:
1/4 cup orange juice
2 teaspoons red wine vinegar
1 tablespoon canola oil
2 teaspoons honey
Instructions:
Mix above ingredients and pour over mandarin salad.
Serving size: 2 tablespoons. Per serving: 33 calories; 2g fat; 0g saturated fat; 1mg sodium; 0g protein; 3g carbohydrate; 0mg cholesterol; 0g fiber. Exchanges: � fat.
Stuffed Bell Peppers
Ingredients:
4 bell peppers
1-1/2 pound lean ground beef
1 package Sloppy Joe seasoning mix
1 cup tomato sauce (no salt)
Instructions:
In nonstick skillet, brown meat. Drain off remaining fat from pan. Add Sloppy Joe mix and tomato sauce. Simmer for five minutes. Fill peppers with meat mixture and place in a baking pan. Pour 1/8-inch water in baking pan, around bell peppers. Cover with foil, and bake at 350 degrees for 25 minutes. Four servings.
Serving size: One pepper. Per serving: 339 calories; 14g fat; 5g saturated fat; 693mg sodium; 35g protein; 18g carbohydrate; 87mg cholesterol; 4g fiber. Exchanges: � starch, 2 vegetables, 4 � ounces lean meat.
Fat-Free Cherry Cobbler
Ingredients:
2 cans (16 oz.) water-packed sweet cherries (drained, reserve the juice).
� cup self–rising flour
1/4 cup sugar
2/3 cup skim milk
Instructions:
Place cherries, and 1/3 cup of the reserved juice, in a 9-inch square pan. In a medium bowl, mix together flour, sugar, and milk. Pour evenly over cherries. Bake uncovered at 350 degrees for 45 minutes. Makes 6 servings.
Serving size: 1/6 of cobbler. Per serving: 153 calories; 0g fat; 0g saturated fat; 138mg sodium; 3g protein; 37g carbohydrate; 0mg cholesterol; 2g fiber. Exchanges: � fruit, � starch.