1/2 lb. ground turkey breast
1 1/2 teaspoon vegetable oil
3/4 cup chopped celery
1/2 cup chopped onion
1/2 cup chopped green pepper
1 garlic clove, minced
1 (14 1/2 oz.) can chicken broth
2 cups uncooked bow−tie pasta
1 (14 1/2 oz.) can stewed tomatoes
1 tablespoon vinegar
3/4 teaspoon sugar
1/2 teaspoon chili powder
1/2 teaspoon garlic salt, optional
2 tablespoons grated Parmesan cheese
1 tablespoon minced fresh parsley
In a large skillet or Dutch oven, brown turkey in oil. Add celery, onion, green pepper
and garlic; cook until vegetables are tender. Remove turkey and vegetables with a slotted
spoon and keep warm.
Add broth to the pan; bring to a boil. Add pasta; cook for 10 minutes or until tender.
Reduce heat; stir in tomatoes, vinegar, sugar, chili powder, garlic salt if desired and turkey
mixture. Simmer for 10 minutes or until heated through. Sprinkle with Parmesan cheese
and parsley. Serves 6.
Nutritional Analysis: One (1−cup) serving (prepared with low−sodium broth and
no−salt−added
tomatoes and without garlic salt) equals: 208 calories, 128 sodium, 22 mg cholesterol,
30 gm carbohydrate, 15 gm protein, 3 gm fat. Diabetic Exchanges: 2 starch, 1 meat
Posts Tagged ‘Diabetic Recipes’
Turkey Bow Tie Skillet
Monday, April 27th, 2009Summer Fruit Trifle
Tuesday, April 7th, 20091 package (18.25 ounces) yellow cake mix
1 1/3 cups water
3 egg whites
2 cups sliced strawberries
2 to 3 Tablespoons NutraSweet® Spoonful
Milk Custard (recipe below)
1 cup raspberries
2 nectarines or peaches, sliced
1 medium banana, sliced
1 pint blueberries
Light whipped topping
Make cake mix according to package directions, using water and egg whites; bake in a
13 by 9−inch baking pan. Cool on wire rack. Cut half the cake into 1−inch cubes (freeze
or reserve remaining cake for another use).
Process strawberries in blender or food processor until smooth; stir in NutraSweet®
Spoonful. Layer 1/3 of the cake cubes in bottom of 2−quart glass serving bowl. Spoon
1/3 of the Milk Custard and strawberry puree over cake and top with 1/3 of the raspberries,
nectarines, banana and blueberries. Repeat layers 2 times. Refrigerate at least 1 hour before
serving. Garnish with whipped topping.
Makes 12 servings.
Serving size: 1/12 recipe
Yield: 12
Exchanges: 1/2 Skim Milk, 1 Starch, 1 Fruit
Nutrition: 175 Calories, 4 g Protein, 35 g Carbo, 3 g Fat
Milk Custard
1 cup skim milk
2 eggs
2 Tablespoons flour
1/4 teaspoon ground nutmeg
3 to 4 Tablespoons NutraSweet® Spoonful
Heat milk just to boiling in small saucepan; remove from heat. Mix eggs and flour in
small bowl. Stir in 1/4 cup hot milk into egg mixture; stir egg mixture into milk in
saucepan.
Cook over low heat, stirring constantly, until thickened. Cool until warm; stir in nutmeg
Turkey Burgers
Sunday, February 8th, 20091 pound ground turkey breast
Egg substitute equal to 1 egg
1/4 cup dry bread crumbs
1 teaspoon steak sauce
1 teaspoon spicy brown mustard
1/4 teaspoon dried thyme
1/4 teaspoon pepper
4 hamburger buns, split
Lettuce leaves and tomato slices
In a bowl, combine the first 7 ingredients. Shape into four burgers (for easier shaping,
use cold wet hands or disposable plastic gloves). Pan−fry, grill or broil until no longer pink.
Serve on buns with lettuce and tomatoes. Serves 4.
Nutritional Analysis: 285 calories, 411 mg sodium, 35 mg cholesterol, 26 gm carbohydrate,
33 gm protein, 6 gm fat
Diabetic Exchanges: One serving equals 4 very lean meat, 2 starch
White Chocolate Orange Mousse
Wednesday, December 31st, 20081 1/2 cups cold skim milk
1 package (4−serving size) JELL−O White Chocolate Flavor Fat Free Sugar Free
Instant Reduced Calorie Pudding & Pie Filling
2 cups thawed COOL WHIP LITE Whipped Topping
1/2 teaspoon grated orange peel
Pour cold milk in medium bowl. Add pudding mix. Beat with wire whisk 1 minute.
Gently stir in whipped topping and orange peel. Spoon into dessert dishes. Refrigerate
until ready to serve. Makes 6 servings.
Serving size: 1/6 recipe
Yield: 6
Exchanges: 1 Carbohydrate, 1/2 Fat
Nutrition: 90 Calories, 2g Protein, 13g Carbo [0g dietary fiber, 7g sugars], 3g Fat
Peach Crumb Cobbler
Saturday, December 27th, 20082 cups fresh peaches, sliced
1/3 cup graham cracker crumbs
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
2 teaspoons low−calorie margarine
Preheat oven to 350°F. Place the sliced peaches in the bottom of an 8×8x2−inch baking pan.
In a small mixing bowl, combine the graham cracker crumbs, cinnamon and nutmeg; mix
well.
Gradually blend in margarine and sprinkle mixture over peaches. Bake uncovered for 25 to
30
minutes. Remove from the oven and let cool slightly before serving.
Serving size: 1/2 cup
Yield: Four servings
Exchanges: 1 fruit
Nutrition: 74 Calories, 15g carbohydrates (2g fiber, 9g sugars), 1g protein, 2g fat
0mg cholesterol, 57 mg sodium
Peach Crumb Cobbler 19
Special Chocolate Ice Cream
Saturday, December 20th, 20081 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
Oven Fried Drumsticks
Wednesday, December 10th, 20081/4 cup all−purpose flour
1 egg
1/4 cup low−fat (1%) milk
1 cup coarsely crushed oven−toasted corn cereal
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon paprika
1/2 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
8 chicken drumsticks, skin removed
Nonstick cooking spray
Preheat the oven to 375 degrees F. Coat a rimmed baking sheet with nonstick cooking
spray.
Place the flour in a shallow dish. In a second shallow dish, beat the egg with the milk. In a
third
shallow dish, mix the crushed cereal with the seasonings.
Dip the chicken in the flour, then into the egg mixture, then into the cereal mixture, coating
evenly with each. Arrange the chicken on the baking sheet and coat with nonstick cooking
spray.
Bake for 25 minutes, then turn the chicken and bake for 25 more minutes, or until no pink
remains in the chicken and it turns golden.
Serving Size: 2 drumsticks
Yield: 8 (4 servings)
Nutrion: 247 calories (59 from fat), 17g Carb, 1g Fiber, 28g Protein, 7g Fat
Exchanges: 1 Starch, 3 Lean Meat
Lemon Delight Squares
Sunday, December 7th, 2008Crust:
1/4 cup diet margarine
1 cup graham cracker crumbs
1/4 cup Splenda® granular
Preheat oven to 350ºF. Melt the margarine and stir it into a mixture of the graham cracker
crumbs and Splenda® Granular. Press into an 8−inch square pan. Bake for 10 minutes.
Set aside to cool.
Filling:
1/3 cup all−purpose flour
1 1/4 cup Splenda® granular
2 tablespoons water
4 egg yolks
1/4 cup lemon juice or the juice of 2 lemons
2 tablespoons finely grated lemon rind
4 egg whites
1/2 teaspoon cream of tartar
Graham cracker crumbs
In a heavy saucepan or double boiler, combine the flour, second amount of Splenda®
Granular,
water, egg yolks, lemon juice and grated lemon rind. With a wooden spoon, stir constantly
over
very low heat for about 5 minutes.
Beat the egg whites for 30 seconds until frothy, then add the cream of tartar and beat for a
further
2 1/2 minutes. Fold the stiffly beaten egg whites into the lemon sauce and spread over the
cooled
crust. Sprinkle with graham cracker crumbs. Bake at 350ºF for approximately 15 minutes.
Turn off the oven and leave the pan inside for a further 5 minutes or until the squares are
set.
Allow to cool; loosen the edges and slice. Yields 16 squares.
1 square = 89 calories; 11.4g carbohydrate; 2.5g protein; 3.7g fat; 0.5g fiber; 71mg sodium