The American Diabetes Association is our source for the nutrition analysis.

Transcription

1 The American Diabetes Association is our source for the nutrition analysis. Zucchini Boats 4 medium zucchini 1 6-oz pkg. dry stuffing mix (use lower fat, soft margarine to prepare) 1/4 cup lowfat cheddar cheese (grated) Boil zucchini for 1-2 minutes. Remove from water and slice in half lengthwise. Carve out inside portion of zucchini in the shape of a canoe, retaining the shell portion. Place shells in 9" x 13" baking pan. Chop inside portion into very fine pieces and put aside. Prepare stuffing according to directions. Mix inside portion of zucchini with prepared stuffing, and fill zucchini shells with the mixture. Top with grated, lowfat cheddar cheese and bake in a 350 F oven for minutes. Zucchini Boats Serving size: 1 boat Carbohydrate Exchange: 1 Fat Exchange: 1 Calories: 120 Calories from Fat: 32 4 g 2 mg 395 mg 18 g 4 g 5 g

2 Holiday Corn Salad Salad 2 cups frozen corn (thawed) 2 large tomatoes (peeled, seeded and chopped) 1 sm. (each) green and red bell peppers, seeded and cut into thin strips 2-reen onions (chopped) 1 sm. red onion (sliced-leave in circles) 1 head red leaf lettuce (torn) 1 red bell pepper (seeded and sliced into rings) Dressing 1/2 cup olive oil 1/4 cup red wine vinegar 2 tsp Dijon mustard 1/4 cup parsley (minced) 3 Tbsp fresh basil (chopped) 1 garlic clove (minced) Place first 5 salad ingredients in bowl and toss. Mix dressing in a separate bowl. Combine corn mixture and dressing, let sit at least 1 hour in refrigerator. To serve, place lettuce on each plate. Place about 1/2 cup of corn mixture on top. Garnish with red bell pepper rings. Holiday Corn Salad Serving size: 1/2 cup Vegetable Exchange: 2 Fat Exchange: 1.5 Calories: 115 Calories from Fat: 76 8 g 0 mg 26 mg 1

3 Holiday Yams & Apples in the Microwave 5 large red yams 5 large Granny Smith apples brown sugar substitute to equal 1 lb. of regular brown sugar ½ cup reduced fat margarine (for cooking) 2 Tbsps. Pumpkin pie spice Non-stick cooking spray Cut yams in half crosswise place cut-side down in non-sprayed microwave-safe glass dish in 1/2 inch of water, cover with clear plastic wrap. Cook on high 8-10 minutes or until fork goes in smoothly. Set aside to cool. Peel apples and core. Slice apples into bowl. Skin yams & slice crosswise into bowl. In a 13x9x2 inch glass baking dish, prepared with pan spray, alternate yams with layers of apples sprinkling with pumpkin pie spice & brown sugar substitute. Dot the layered mixture with margarine. Continue layering until pan is full. Cover with clear plastic wrap. Cook on high minutes or until apples are opaque and mixture is bubbling evenly. Holiday Yams & Apples in the Microwave Serving size: 1/20 of the recipe Carbohydrate Exchange: 2 Fat Exchange: 0.5 Calories: 165 Calories from Fat: 19 0 mg 44 mg 36 g 5 g Sugars 9 g

4 Fresh Cranberry Gelatin Mold 1 8-oz can of crushed pineapple (water packed - liquid saved) 1-2 cups boiling water 1/4 tsp salt 2 packages of 6-oz sugar-free gelatin (orange, lemon or sparkling) 1 1/2 cups cold water 1/4 tsp cinnamon 1/8 tsp ground cloves 1 Tbsp lemon juice 2 cups fresh cranberries (chopped) 2 Tbsp grated orange rind 3 orange sections (diced) Drain pineapple save liquid. Add enough boiling water to pineapple juice to make a total of 2 cups liquid. Boil. Dissolve salt and gelatin in boiling water. Add cold water, cinnamon, cloves, and lemon juice. Chill until slightly thick, approx minutes. Fold in cranberries, orange rind and orange sections. Spoon into mold. Chill 4 hours or until firm. Fresh Cranberry Jello Mold Serving size: 1/2 cup Fruit Exchange:.0.5 Calories: 30 Calories from Fat: 1 0 mg 104 mg 7g 1 g 5g 1g

5 Southwestern Turkey & Stuffing 1 20 lb. turkey Stuffing: 2 lbs. bread cubes (toasted) 3 cups celery (chopped) 1 cup onions (chopped) 1/4 cup pine nuts 4 Anaheim Chilies* (minced) 2 cups Masa (Quaker Oats fine corn flour) 4 cups chicken stock (fat-free, reduced-sodium) 1/4 cup each of basil, sage and cilantro (fresh-chopped) Combine bread cubes with celery, onions, pine nuts, chilies, Masa, chicken stock and herbs. Clean, season and stuff turkey. Preheat the oven to 325 F. Roast turkey 5 hours, basting with pan juices every hour, until a cooking thermometer registers 180 F. in the thigh, or 170 F. in the breast. Remove turkey from the oven and keep warm on a heated platter. Let it rest at least 20 minutes before carving. *Optional - a little heat, but not too much (use rubber gloves when handling to prevent burning). Southwestern Turkey & Stuffing Serving size: 1/20 of recipe Carbohydrate Exchange: 2.5 Meat, Lean Exchange: 5.0 Calories: 479 Calories from Fat: g 5 g 114 mg 452 mg 34 g 46 g (Optional ingredient not included)

6 Asparagus/Mushroom Turkey Casserole 2 whole turkey breasts, skinned and deboned 1/4 tsp garlic salt (if you are cutting back on salt, substitute garlic powder) 1/8 tsp pepper 2 Tbsp olive oil 1 pkg. (10 oz.) frozen asparagus or fresh asparagus (cooked) 1 can (10 3/4 oz.) cream of mushroom soup (light) 1/3 cup mayonnaise (fat-free) 1 tsp lemon juice 1/2 tsp curry powder (optional) 1/4 cup reduced fat Monterey Jack cheese (shredded) Cut turkey into 2 x 4 strips. Cook in olive oil with garlic salt and pepper. Stir together soup, mayo, lemon juice and curry powder. In a 13x9x2-inch glass baking dish, layer cooked asparagus, then turkey with the soup mixture over that. Put the cheese on top. Bake for 30 minutes at 375 F. Asparagus/Mushroom Turkey Casserole Serving size: 1/6 of recipe Carbohydrate Exchange: 0.5 Meat, Lean Exchange: 4 Calories: 272 Calories from Fat: mg 629 mg 7 g 1 g 1 g 34 g

7 Vegetarian Shepherd s Pie 5 large Yukon Gold potatoes (diced) 1/2-1 cup soy milk 1/2 cup vegetable stock or water 2 onions (chopped) 1 each red, yellow bell pepper & zucchini (chopped) 2 each carrots & celery stalks (sliced) 1/2 pound mushrooms (sliced) 1 15-oz. can of chopped tomatoes 1 15-oz. can of kidney beans, drained and rinsed 1/2 tsp each of paprika & black pepper 2 Tbsp light or reduced-sodium soy sauce Dice potatoes, boil until tender. Mash, add enough soy milk to smooth. Set aside. In large pot, heat water or stock and cook onions for 3 minutes. Add peppers, carrots, celery and zucchini. Cook 5 minutes over medium heat. Add mushrooms, then cover pan and cook for another 7 minutes. Stir occasionally. Add tomatoes, kidney beans, paprika, pepper and soy sauce. Cover and cook minutes. Put vegetables into a 9 xl3 baking dish, spread mashed potatoes evenly on top. Dust with paprika. Bake 25 minutes at 350 F. Vegetarian Shepherd s Pie Serving size: 1/8 of recipe Carbohydrate Exchange: 2.5 Vegetable Exchange: 2 Calories: 228 Calories from Fat: 9 1 g 0 mg 352 mg 48 g 9 g 1 1

8 Healthy Pumpkin Pie 1 9-inch unbaked pie shell oz pkg. soft tofu 2 cups cooked pumpkin (canned) 3/4 cup brown sugar 1 Tbsp canola oil 1 egg 1 1/2 tsp cinnamon 3/4 tsp ground ginger 1/4 tsp ground nutmeg 1/8 tsp ground cloves Drain tofu and blend in a food processor or blender until smooth. Add remaining ingredients, blend well. Pour into a 9-inch unbaked pie crust. Bake in a preheated 350 F oven for approximately one hour. Filling will be soft, but will firm as it cools. Chill and serve. Healthy Pumpkin Pie Serving size: 1/8 of recipe Carbohydrate Exchange: 2 Fat Exchange: 2 Calories: 244 Calories from Fat: mg 136 mg 3 21 g 5 g