1 lb. boneless, skinless chicken breasts, cut into strips
1 medium onion, chopped
1 large carrot, thinly sliced
2 garlic cloves, minced
2 tablespoons butter or margarine
2 tablespoons cornstarch
1 (14 1/2 oz.) can chicken broth
2 tablespoons lemon juice
1/2 teaspoon salt, optional
1 1/2 cup uncooked instant rice
1 cup frozen peas
In a skillet, cook the first 4 ingredients in butter for 5 to 7 minutes or until chicken is no
longer pink. In a bowl combine cornstarch, broth, lemon juice and salt if desired until
smooth. Add to skillet and bring to a boil.
Cook and stir for 2 minutes or until thickened. Add rice and peas. Remove from the heat;
cover and let stand for 5 minutes. Serves 6.
Nutritional Analysis: One serving (prepared with reduced−fat margarine and low sodium
chicken broth and w/o salt) equals: 235 calories, 156 mg sodium, 43 mg cholesterol,
27 gm carbohydrate, 20 gm protein, 5 gm fat
Diabetic Exchanges: 2 lean meat, 1 1/2 starch. 1 vegetable

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1 to 2 onions, minced
2 tablespoons lard
3 cups cooked pinto beans
4 to 6 slices bacon, minced
1 slice ham, diced (optional)
½ cup chorizo or hot italian sausage
1 16−ounce can tomatoes, drained and chopped
6 serrano chiles, minced, or to taste
1 tablespoon comino (cumin)
salt to taste
Add onions and lard to pinto beans and cook over medium heat 5 minutes,
stirring occasionally. in another skillet, fry bacon, ham and chorizo. Add
to beans with tomatoes, chiles and spices. Heat thoroughly.

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1 Tablespoon Shortening
1 pound Ground beef
3 Tablespoons Flour
1 8−oz. can Tomato sauce
Water
2 Tablespoons Chili powder
Salt, to taste
3/4 teaspoon Garlic powder
12 Corn Tortillas
1 pound Cheese, longhorn − coarsely grated
1 large Onion, chopped fine
Melt shortening in heavy skillet. Add the ground meat and brown. Sprinkle
meat with flour; mix in skillet. Add tomato sauce and 1 cup water. Mix 1/2
cup water with the chili powder to form a smooth paste; add to the meat
mixture. Add salt to taste and garlic powder. Cook over medium heat,
uncovered, until it is of gravy consistency. Cover and simmer over very low
heat. Add more water if the chili gravy becomes too thick.
Dip tortillas one at a time in the hot chili gravy with a wide metal
spatula. The tortillas will become pliable almost immediately, which will
make rolling the enchiladas easier. Soaking too long will cause the
tortillas to fall apart.
Place a good sprinkling of grated cheese and minced onion and about a
tablespoon of the meat mixture to one side of the center of the tortilla.
Roll tortilla tightly around the filling and place loose side down in a
glass casserole baking dish. For best results place the enchiladas in a row
with sides touching.
When all enchiladas have been formed, pour the remaining hot chili gravy
over all, and sprinkle generously with grated cheese, and top with chopped
onion. Bake at 350 degrees. F until the cheese is melted. Serve immediately.

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1 cup margarine, softened
8 ounce regular or reduced calorie cream cheese, softened
3 cup all−purpose flour
1/2 teasspoon salt
1 Tablespoon sugar
1 10 ounce jar all−fruit preserves (no sugar added)
In a large mixing bowl, combine margarine and cream cheese; beat until
well blended. Lightly spoon flour
into measuring cup; level off. With mixer on low, gradually add flour,
sugar, and salt. Mix well. On a lightly
floured surface, shape into a ball or log; cover with plastic wrap and
refrigerate for one hour for easier handling.
Preheat oven to 350°F. Divide dough into three equal parts. On a floured
surface, roll each section of dough
into a rectangle approximately 8″ x 14″ Carefully spread about one−third
of the jar of All−Fruit. Roll up jelly roll
style beginning with one of the longer sides. With a sharp knife, slice into
1/2″ thick slices. Place cookies, flat side
down, on a greased cookie sheet, about 1/2″ apart. Bake 25−30 minutes or
until lightly golden. Cool on racks. Store
in a tightly covered container.
Serving size: 1 cookie
Yield: 60 cookies
Nutrition: 68 calories, 6 g Carbohydrates, 4 g Fat, 1 g Protein

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1 cup chopped dates
1/2 cup margarine
1/4 teaspoon salt
1/2 cup raisins
1/2 cup chopped prunes (dried)
1 cup water
2 eggs, beaten
1 teaspoon vanilla
1/2 cup chopped nuts
1 cup flour
1 teaspoon baking soda
Combine dates, raisins, prunes and water and bring to a boil for 5 minutes.
Stir in margarine and salt while hot. Let cool. Add eggs, vanilla and nuts.
Mix flour and soda together in a separate bowl. Add to wet mixture. Stir until just moist.
Spoon into greased muffin tins. Bake in 350 degree F oven for 15 minutes.
Serving size: 1 muffin
Yield: 12
Exchanges: N/A
Nutrition: 148 Calories, 3 g Protein, 27 g Carbo, 4 g Fat

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2 Chipotle Chiles;
2 Bacon; Slices, Finely Cut Up
1/4 Cup Onion; Finely Chopped, 1 small
3 Cup Tomatoes; Finely Chopped
1 Cup Beef Broth
1/4 Cup Carrot; Finely Chopped
1/4 Cup Celery; Finely Chopped
1/4 Cup Fresh Cilantro; Snipped
1/2 Teaspoon Salt
1/4 Teaspoon Pepper
You can make this sauce as hot as you want by adding up to a total of 4
dried Chipotle chiles. Cover chilies with warm water. Let stand until
softened, about 1 hour. Drain and finely chop. Cook and stir bacon and onion
in a 2−quart saucepan until bacon is crisp; stir in chilies and remaining
ingredients. Makes about 4 cups sauce.

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1/2 cup pineapple juice
3 tablespoons soy sauce
1−1/2 teaspoon garlic powder
1/4 cup Jack Daniel’s Whiskey
Combine all ingredients and mix well. Dip meat in sauce and place on grill
over hot coals. When meat is turned, brush with sauce. Grill to desired
degree of doneness. Just before meat is removed from grill, brush again
with sauce. Makes enough for 8 servings.

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1 package (1.5 ounces) sugar−free instant chocolate pudding mix
6 packets artificial sweetener (equivalent to 1/4 cup sugar)
2 Tablespoons baking cocoa
1 teaspoon vanilla extract
4 cups evaporated milk
4 ounces light frozen whipped topping, thawed
In a blender, combine the pudding mix, sweetener, cocoa, milk and vanilla; process on
low until smooth. Fold in the whipped topping until smooth. Pour into a shallow 2−quart
freezer container. Cover and freeze for 30 minutes. Stir with a wire whisk; return to freezer
until ready to serve.
Makes 12 servings.
Serving size: 1/2 cup
Yield: 12
Exchanges: 1 nonfat milk, 1/2 starch, 1/2 fat
Nutrition: 140 Calories, 10g Protein, 20g Carbohydrate, 3g Fat

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Sauce:
1/2 cup cornstarch
1/4 cup water
1+1/2 tsp minced garlic
1+1/2 tsp minced ginger root
3/4 cup sugar
1/2 cup soy sauce
1/4 cup white vinegar
1/4 cup cooking wine
1+1/2 cup hot chicken broth
1 tsp monosodium glutamate (optional)
Meat:
3 lbs deboned dark chicken meat, cut into large chunks
1/4 cup soy sauce
1 tsp white pepper
1 egg
1 cup cornstarch
Vegetable oil for deep−frying
2 cups sliced green onions
16 small dried hot peppers
Mix 1/2 cup cornstarch with water. Add garlic, ginger, sugar, 1/2 cup
soy sauce, vinegar, wine, chicken broth and MSG (if desired). Stir until
sugar dissolves. Refrigerate until needed.
In separate bowl, mix chicken, 1/4 cup soy sauce and white pepper.
Stir in egg. Add 1 cup cornstarch and mix until chicken pieces are
coated evenly. Add cup of vegetable oil to help separate chicken pieces.
Divide chicken into small quantities and deep−fry at 350 degrees until
crispy. Drain on paper towels.
Place a small amount of oil in wok and heat until wok is hot. Add onions
and peppers and stir−fry briefly. Stir sauce and add to wok.
Place chicken in sauce and cook until sauce thickens.

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3 cups vanilla wafer crumbs
4 Tablespoons margarine, metled
3 Tablespoons NutraSweet® Spoonful
1 envelope (1/4 ounce) unflavored gelatin
1 cup skim milk
2 packages (8 ounces each) reduced fat cream cheese, softened
1 package (3 ounces) reduced fat cream cheese, softened
2 Tablespoons lemon juice
1 Tablespoon grated lemon rind
2 teaspoons vanilla
1/3 to 1/2 cup NutraSweet® Spoonful
1 pint blueberries
2 pints raspberries
Mix crumbs, margarine and 3 Tablespoons NutraSweet® Spoonful in medium bowl;
pat evenly on bottom of jelly roll pan, 15 by 10 inches.
Sprinkle gelatin over milk in small saucepan; let stand 2 to 3 minutes. Heat over medium
low heat, stirring constantly, until gelatin is dissolved. Cool to room temperature.
Beat cream cheese until fluffy in large bowl; gradually beat in milk mixture. Beat in lemon
juice and rind, vanilla and 1/3 to 1/2 cup NutraSweet® Spoonful. Pour mixture over crust;
refrigerate until set, 3 to 4 hours.
Before serving, decorate to look like an American flag, using blueberries for the stars and
the raspberries for the stripes.
Serving size: 1 slice
Yield: 16 slices
Exchanges: 1 starch, 2 fat
Nutrition: 170 Calories, 5 g Protein, 16 g Carbo, 10 g Fat

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