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These
are great as appetizers or as a main dish served with
fried rice and stir fry vegetables.
2 cups grated carrots
1 can (14 oz) bean sprouts, drained
1/2 cup chopped water chestnuts
1/4 cup chopped green peppers
1/4 cup shopped green onions
1 garlic clove, minced
2 cups finely diced cooked chicken
4 teaspoons cornstarch
1 tablespoon water
1 tablespoon light soy sauce
1 teaspoon vegetable oil
1 teaspoon brown sugar
Pinch of cayenne pepper
16-18 egg roll wrappers
Coat a large skillet with nonstick cooking spray;
add the first six ingredients to the pan. Cook and
stir over medium heat until the vegetables are crisp-tender,
about 3 - 4 minutes.
Add chicken; heat through. In a small bowl, combine
cornstarch, water, soy sauce, oil, brown sugar and
cayenne until smooth; stir into chicken. Stir constantly
for 2 minutes; remove from heat.
Spoon
1/4 cup of chicken mixture on to the bottom third
of one egg roll wrapper; fold sides towards center
and roll tightly. Place seam side down on a baking
sheet coated with nonstick cooking spray. Repeat with
remaining wrappers and filling. Remember to keep the
egg roll wrappers not in use covered with a damp towel
to keep them from drying out.
When
finished rolling all of the egg rolls, spray tops
with nonstick cooking spray and bake at 425°F
for 10 - 15 minutes or until lightly browned.
Makes 8 servings.
One
serving equals 2 egg rolls and contains-
261 calories
518 mg sodium
27 mg cholesterol
45 gm carbohydrate
13 gm protein
3 gm fat
Diabetic Exchanges: 3 starch, 1 lean meat
Recipe from Taste of Home Magazine,
Feb/Mar 1999.
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1
lb. large firm mushrooms, cleaned
1 tsp. oil
1 tbs. dry minced onion
6 oz fat-free cream cheese, softened
3 tbs. fresh grated Parmesan cheese
Remove stems from mushrooms, set aside. Sauté
mushroom caps in 1 tsp. oil for 3 minutes. Remove
caps and set on a tray.
Mushrooms have a lot of water, so you have to dry
them slightly with a paper towel. Chop mushroom stems
and sauté them in remaining oil and juice.
Add minced onion and cook until mixture is soft and
golden.
Remove mixture from heat. Stir in cream cheese and
Parmesan. Fill each mushroom with the mixture and
place on a small baking sheet and broil until filling
bubbles. Cool slightly before serving.
Serving Size = 3 mushrooms containing
70 calories
7 g protein
230 mg sodium
2 g fat
5 g carbohydrate
Diabetic Exchanges: 1 Low-Fat Meat + 1 Free Food
Recipe from diabeticgourmet.com.
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PUMPKIN
CHOCOLATE CHIP BROWNIES |
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2/3
cup firmly packed brown sugar
1/2 cup LIBBY'S® 100% Pure Pumpkin
1 egg
2 egg whites
2 tablespoons vegetable oil
1 cup flour
1 teaspoon baking powder
1 teaspoon NESTLÉ® TOLL HOUSE® Baking
Cocoa
1/2 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/3 cup NESTLÉ® TOLL HOUSE® Semi-Sweet
Chocolate Mini Morsels
Preheat oven to 350°F. Coat a 9-inch square baking
pan with nonstick cooking spray; set aside.
In
a large mixing bowl, combine brown sugar, pumpkin,
egg, egg whites and oil. Beat with an electric mixer
on medium speed until blended.
Add
flour, baking powder, cocoa, cinnamon, allspice, salt
and nutmeg. Beat on low speed until batter is smooth.
Stir in chocolate chips. Pour into prepared pan and
spread evenly.
Bake
for 15 and 20 minutes, or until a toothpick inserted
near the center comes out clean. Cool in the pan on
a wire rack. Cut into 2-inch squares.
Servings: 16
Serving
Size: 1/16 of a recipe
Servings per Recipe: 16
100 calories
15 mg cholesterol
18 g carbohydrates
11 g sugar
2 g protein
Recipe
from www.sugar-free-recipes.com.
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SUGAR-FREE
CHOCOLATE FUDGE |
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2 packages (8 ounces each)
cream cheese, softened
2 squares (1 ounce each) unsweetened chocolate, melted
and cooled
24 packets artificial sweetener (equivalent to 1 cup
sugar)
1 teaspoon vanilla extract
1/2 cup chopped pecans
In a mixing bowl, beat the cream cheese, chocolate,
sweetener and vanilla until smooth. Stir in the pecans.
Pour into an 8 inch square baking pan lined with aluminum
foil. Cover and refrigerate overnight. Cut into 16
squares and serve chilled.
Serving
size - 1 square
147 calories
84 mg sodium
31 mg cholesterol
5 gm carbohydrates
3 gm protein
14 gm fat
Diabetic Exchanges: 3 Fat
Recipe
from Taste of Home - Down-Home Diabetic Cookbook
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1 1.4-oz.
package Fat-free sugar-free instant chocolate pudding
1 cup non fat milk
Whisk together the pudding mix and the milk in a small
bowl until the batter is pasty. Cover a small, flat
metal (not glass) tray or plate with waked paper.
With a large spoon or a tablespoon measure, drop the
batter on the tray to form 12 large drop shapes resembling
the commercial candy. ( a small cake-decorating bag
with a large round tip makes the job a breeze!)
Freeze
until hard. Store on a flat tray in the refrigerator
or layered between waxed paper in a small covered
container.
Serving
size is 4 kisses
57 calories
1 mg cholesterol
142 mg sodium
11 g carbohydrates
3 g sugars
3 g protein
Quick
& Easy Diabetic Recipes for One: Tips and Recipes
for Healthy Eating on Your Own by Kathleen Staney
and Connie C. Crawley
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OLD-FASHIONED
CARROT CAKE |
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1
cup sifted all-purpose flour
2 teaspoon baking powder
1/4 tsp salt
Low-Cholesterol Egg Substitute equivalent to 2 large
eggs
1/2 cup polyunsaturated oil
1/3 cup undiluted orange juice concentrate
3/4 cup sugar
1 teaspoon allspice
1 cup grated raw carrots
1-1/2 teaspoon confectioners' sugar for topping
Preheat oven to 350°F. Sift together the flour,
baking powder, and salt in a large bowl. In a separate
bowl, beat egg substitute, oil, orange juice concentrate,
sugar, and allspice until well blended. Stir egg mixture
into flour mixture alternately with carrots. Pour
batter into an ungreased 8x8x2 inch baking pan and
bake for 35 minutes. Allow to cool. Remove from pan
and sift confectioners' sugar over top of cake.
Yield: 12 servings.
Serving
size: 1/12 cake
189 calories
0 mg cholesterol
25 g carbohydrate
137 mg sodium
3 g protein
9 g fat
Diabetic Exchanges: 2 bread and 2 fat
Recipe
From Just What the Doctor Ordered - by Harriet Wilinsky
Goodman and Barbara Morse.
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1/2
cup polyunsaturated margarine
1 teaspoon ground cinnamon
1/2 teaspoon nutmeg
3/4 teaspoon ground ginger
1/4 teaspoon vanilla extract
1/2 cup sugar
1/4 cup firmly packed dark-brown sugar
low cholesterol egg substitute equivalent to 2 large
eggs
2 cups sifted flour
2 teaspoons baking powder
1/4 teaspoon salt
1 cup plain low-fat yogurt.
Preheat oven to 350°F. In a large mixing bowl,
cream margarine until light. Blend in cinnamon, nutmeg,
ginger, and vanilla. Add white and brown sugars; mix
until thoroughly blended. Beat in egg substitute.
Sift together flour, baking powder, and salt; add
to batter alternately with low-fat yogurt. Stir after
each addition until mixture is blended-batter will
be fairly stiff. Turn into an ungreased 9x9x2 inch
baking pan. Bake 45 minutes or until cake tester inserted
in the center comes out clean. Place pan on rack to
cool. Serve cake either warm or at room temperature.
Yield,
12 servings.
Serving
size: 1/12 cake
207 calories
30 g carbohydrate
1 mg cholesterol
223 mg sodium
4 g protein
8 g fat
Diabetic Exchanges: 2 bread and 1-1/2 fat
Recipe
From Just What the Doctor Ordered - by Harriet Wilinsky
Goodman and Barbara Morse.
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OLD-FASHIONED OATMEAL COOKIES |
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Vegetable
cooking spray
1 cup all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon salt
1/3 cup polyunsaturated margarine
1/3 cup honey
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon nutmeg
1 teaspoon vanilla extract
low cholesterol egg substitute equivalent to 1 large
egg
1 cup quick-cooking oats
1/3 cup raisins
Preheat oven to 375°F. Spray cookie sheet with
vegetable cooking spray. Sift together flour, baking
powder, and salt. Set aside. Beat together margarine,
honey, cinnamon, ginger, nutmeg, and vanilla. Blend
in egg substitute. Add flour mixture, oats, and raisins,
and mix well. Drop by teaspoons onto cookie sheets
about 1 ½ inches apart. Bake 8 to 10 minutes
or until golden brown. Remove to racks and allow to
cool.
Yield:
5 dozen cookies.
Serving size: 3 cookies
95 calories
15 g carbohydrate
0 mg cholesterol
102 mg sodium
2 g protein
3 g fat
Diabetic Exchanges: 1 bread and 1 fat
Recipe
From Just What the Doctor Ordered - by Harriet Wilinsky
Goodman and Barbara Morse.
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Healthy
Cooking
Tips for Persons
With Diabetes
Healthy cooking and diabetes management:
A healthy diet is not only critical to proper diabetes management,
but will also help in maintaining desirable weight, controlling
normal blood sugar levels, and preventing heart diseases.
Always
consult with your physician, registered dietician (RD), or
nutritionist to assist in planning and preparing healthy meals.
Healthy
cooking tips include:
- Use
vegetable oil spray instead of oil, shortening, or butter.
- Steam
vegetables using a low-fat broth or water.
- Season
foods with herbs and spices, vinegar, lemon juice, or salsa.
- Use
low- or no-sugar jams instead of butter or margarine.
- Eat
or cook cereal with skim milk or 1 percent milk.
- Use
low-fat or fat-free cottage cheese, or nonfat yogurt.
- Drink
fruit juice that has no added sugar.
- Eat
chicken or turkey without the skin.
- Broil,
roast, stir-fry, or grill meats. Always buy lean cuts of
meat.
- Use
lemon or lime on fish and vegetables, instead of butter
or sauces.
- Use
canola or olive oil in food preparation instead of vegetable
oils.
- Buy
whole grain breads and cereals.
Physicians
and other experts can provide helpful resources that further
cover meal planning, offer healthy recipes and cooking tips,
suggest exercise programs, manage weight, and more. Excellent
diabetic reference books and pamphlets are also available
through the Online
Resources web page of Methodist Health Care System of
Houston Texas.
Cooking
With Diabetes
How you
cook for a person with diabetes is the way you should cook
for the whole family. By cutting down the fat, sugar and sodium
in recipes you will be lowering everyone's risk for diabetes
and other chronic diseases.
Use
of Sugar and Artificial Sweeteners:
- Substitute
small amounts of sugar in diabetic meal plan for other carbohydrates
in the diet. Use foods high in sugar very little since they
only have empty calories.
- In
some recipes, sugar can be safely cut by 1/4 or 1/3. Cookies
and cakes may not turn out as well when the sugar is reduced.
- Artificial
sweeteners work best in foods that do not need sugar for
color, texture or moistness.
- For
the best recipes made with less sugar or an artificial sweetener,
use a good diabetic cookbook or recipes from companies that
make artificial sweeteners.
Cutting
the Fat and Sodium:
- Eat
very little fried food
- Bake,
broil, grill, boil, poach and roast.
- Trim
all meat well. Remove skin and fat from poultry
- Season
vegetables with fat-free, low sodium broth rather than fat
back, margarine oil or butter
- Cook
in a non-stick pan or skillet
- Use
a non-stick vegetable spray on pots and pans
- Switch
to reduced-fat tub or liquid margarine's
- Sprinkle
on lemon juice, herbs and spices instead of salt or fat
for flavor.
- Use
reduced-fat and fat-free foods carefully. Some are high
in sodium.
- East
more low calorie vegetables instead of large portions of
meat, poultry or fish.
- Have
fruit for dessert.
- Use
non-fat or reduced-fat milk, cheese and sour cream.
- Use
reduced-fat salad dressing and mayonnaise or cut regular
dressing in half with plain non-fat yogurt.
- Cut
the fat or oil in a recipe by 1/4 to 1/2.
Portion
Control:
- Measuring
cups and spoons and a small scale for weighing food will
provide the best portion control. After practicing 2-3 weeks,
you may only need to carefully measure when you try a new
food or when blood sugars or weight go out-of-control.
- Always
use the same size plate, bowl, cup and glass to make it
easier to eye-ball portion sizes.
- The
palm of an average woman's hand equals about 4 ounces or1/2
cup. A woman's fist is about the size a piece of fresh fruit
or a potato should be.
- Portion
foods onto the plate in the kitchen to cut down on second
helpings.
The
above information was compiled by the University of Georgia
College of Family and Consumer Sciences. A pdf of this worksheet
can be found on their website - www.fcs.uga.edu. |
