Artwork: Fruits and vegetables
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by Sally A. York
(Editor's Note: Sally serves on the national Board of the Diabetes Action Network of the National Federation of the Blind.)
This is a hearty and healthy salad with a fresh, wholesome taste. You may vary the herb seasonings according to your preference.
Ingredients:
Instructions:
Place the corn, olives and cucumber in a serving bowl and mix well. In a small bowl, combine the sour cream, mayonnaise, vinegar, mustard and spices, and mix well. Gently stir into the vegetables. Scatter the tomato pieces on top of the salad. Cover and chill for at least two hours before serving.
Makes 6-8 servings. Per serving: 161 calories (62 calories from fat), 6gm total fat, 0gm saturated fat, 0.7mg cholesterol, 719.9mg sodium, 3.8gm protein, 25.6gm total carbohydrate. Exchanges: 1 1/2 starch, 1 fat.
from The California Avocado Commission (www.avocado.com)
Ingredients:
Instructions:
In a large bowl combine the olive oil, vinegar, basil, green onions, sundried tomatoes, and half of the California avocado.
Toss ingredients well so they are evenly coated with the oil and vinegar. Cook pasta in boiling water for six minutes or until "al dente." Drain pasta and pour in salad bowl with the other ingredients while the pasta is still hot. Toss together and serve immediately, using the remaining California avocado as a garnish on top of the pasta.
Serving Suggestions: Serve with 2-3 oz. of lean meat and additional steamed vegetables for a complete main meal.
Makes six servings. Per serving: 402 calories, 11gm fat, 1.6gm saturated fat, 1.6gm polyunsaturated fat, 6.7gm monounsaturated fat, 0mg cholesterol, 20mg sodium, 66gm total carbohydrate, 4gm dietary fiber, 7gm sugars, 12gm protein.
Exchanges per servings: 3 bread, 1 vegetable, 2 fat
from Dave Griffith of London, Ontario, Canada
Ingredients:
Instructions:
Mix the bread crumbs and paprika together. Brush the turkey with the oil and coat with the breadcrumb mixture. Bake at 350F for 30 minutes. Saute the garlic in a little oil and then add the tomatoes, onions, oregano, olives, parsley, and wine. Heat and simmer for five minutes. Place turkey fillets on the serving plates and spoon the sauce over the turkey, and top off each with a tbsp. of the crumbled feta cheese.
Makes 4 servings. Per serving: 9gm carbohydrate, 26gm protein, 7gm total fat, 199 calories. Exchanges: 3 lean meat, 1/2 carbohydrate.
Correction
The following recipe was carried in VOICE OF THE DIABETIC, Vol. 15, No. 4, Fall 2000. At that time, it incorporated errors. Here they have been corrected.
Ingredients
Instructions
Preheat the oven to 400 F. Combine sugar, salt, flour and baking powder. In a separate bowl, combine the liquid ingredients. Make a well in the center of the dry ingredients, and add the liquid ingredients and the blueberries. Mix with a fork until it forms a loose batter.
Lightly coat a muffin pan with nonstick cooking spray. Spoon the batter into the pan, until the cups are 3/4 filled. Bake for 18 20 minutes, or until the tops are golden brown and the centers are firm.
Makes 12 servings. Serving size: one muffin: Per serving: 227 calories; 65 calories from fat; 7gm total fat; 1gm saturated fat; 19mg cholesterol; 193mg sodium; 37gm carbohydrate; 4gm protein. Exchanges: 2 starch, fruit, 1-1/2 fat.
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