RECIPE CORNER
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...
Tomato-Asparagus Stir-Fry
from Boone Hospital Center
of Columbia, MO
Ingredients:
1 tbsp. cold water
1 tsp. cornstarch
2 tsp. reduced-sodium soy sauce
1 tsp. olive oil
1 lb. fresh asparagus, bias-cut in 1 inch pieces
4 green onions, bias cut in 1 inch pieces
1 � cups fresh mushrooms, sliced
2 small tomatoes, sliced in thin wedges
Instructions:
Combine water, cornstarch, and soy sauce thoroughly. Preheat skillet. Add oil and stir-fry asparagus and onions for 4 minutes over high heat. Add mushrooms and stir-fry 1 minute. Push vegetables from center of skillet. Stir sauce and pour into skillet, let bubble, then stir vegetables and sauce until it thickens and bubbles. Add tomatoes. Cook just until heated through. Serve immediately.
Yield: 6 servings (1 serving = � cup). Per serving: 40 calories, 3g protein, 1g fat, 0.2g saturated fat, 4g carbohydrates, 80mg sodium. Diabetic Exchanges: 1 � vegetable.
WELLAWARE Krispies
from Boone Hospital Center
of Columbia, MO
Ingredients:
10 oz. (40 lg. or 4 cups miniature) marshmallows
2 tbsp. canola oil
1 tsp. vanilla
6 cups Rice Krispies cereal
vegetable cooking spray
Instructions:
Spray microwave safe dish with vegetable spray. Add oil and marshmallows and heat on high for 2 minutes. Add vanilla; stir to combine. Microwave on high for 1 minute longer. Stir until smooth. Add cereal and stir until well coated. Press mixture evenly into 13" x 9" x 2" pan coated with cooking spray using wax paper or spatula coated with cooking spray. Cut into 2" x 2" squares when cool.
Yield: 24 squares. Per serving: 80 calories, 16g carbohydrates, 1.8g fat, 0.1g saturated fat, 90mg sodium, 1g protein. Diabetic Exchanges: 1 carbohydrate (1 starch).
Chicken Fingers
from Ms. Belver Ladson
of New York, NY
Ingredients:
� cup egg substitute
1 � cups Kelloggs Cornflakes
1 � teaspoons Cajun seasoning
1 � pounds fat-free chicken tenders
Instructions:
Preheat your oven to 425 degrees. Line a baking sheet with foil; lightly spray it with a non-fat cooking spray. Pour the egg substitute into a small bowl. Combine the cornflakes crumbs and Cajun seasoning on a large paper plate. Dip the chicken tenders in the egg substitute and then roll it in the crumb mixture until it's coated on all sides. Place on the prepared baking sheet.
Bake in the preheated oven for 15 minutes, until crisp and cooked through. Serve with ketchup, barbecue sauce, or your favorite sauce. (Don't forget to add the nutritional value of the sauce to your food totals for the day.)
Yield: 8 3-oz. servings (5 tenders = 3 oz.) Per Serving:
284 calories; 25 grams carbohydrate; 40 grams protein; Exchanges:
1 1/3 starch exchange; 5 meat exchanges.