Healthier Holiday Meal

Ingredients:
2 medium potatoes, peeled and thinly sliced
1 small onion, chopped
2 tsp flour
Salt and pepper to taste
1 1/2 cups 1 percent milk
1 tsp light, soft tub margarine
2 tbsp Parmesan cheese

Directions:

• Preheat oven or toaster oven to 350 degrees.
• Place half the potatoes in a baking dish.
• Scatter the onion over them. Sprinkle with flour, salt, and pepper.
• Place remaining potatoes on top of the onions. Heat the milk to simmer.
• Pour the milk over the potatoes, dot with margarine, and sprinkle with cheese.
• Bake for about 1 hour until potatoes are tender.

Could be makes for 4 (1/2 cup) Servings.

Dietary Exchanges:
Starch Exchanges 1; Fat-Free Milk Exchanges 0.5

Nutrients Per Serving:
123 Calories
22 Calories From Fat
2 g Total Fat
1 g Saturated Fat
8 mg Cholesterol
122 mg Sodium
20 g Total Carbohydrate
2 g Dietary Fiber
7 g Sugars
6 g Protein

Low Fat Cholesterol Sauce

For making this sauce, prepared these ingredients below:

2 cups fresh cranberries
2 cups water
2/3 cup Splenda (granular)
2 tsp grated orange zest
1 (3-inch) cinnamon stick
1/4 tsp ground cloves
1/4 tsp ground ginger

Making Directions:
Combine all ingredients in a large heavy saucepan. Bring to a boil, reduce the heat, and simmer for 45 minutes until thick. Discard the cinnamon and mash cranberries slightly with a potato masher. Cover and refrigerate for at least 1 hour.

Makes 8 (1/4 cup) Servings.

Dietary Exchanges: Fruit Exchanges 0.5

Nutrients Per Serving:
20 Calories
1 Calories From Fat
0 g Total Fat
0 g Saturated Fat
0 mg Cholesterol
0 mg Sodium
5 g Total Carbohydrate
1 g Dietary Fiber
4 g Sugars
0 g Protein

Green Bean Casserole

Ingredients:

• 2 (10-Oz.) packages frozen French-cut green beans, thawed and well drained
• 1 (10 3/4-Oz.) can condensed low-fat, reduced-sodium cream of mushroom soup
• 1/4 tsp ground black pepper
• 1 onion, thinly sliced into rings
• 1/4 cup chopped walnuts
• 2 tbsp Parmesan cheese
• 1 1/2 tbsp Italian-style breadcrambs

Making Directions:
Preheat oven to 350 degrees. In a large bowl, combine green beans, mushroom soup, and pepper. Toss to mix gently. Coat a 2-quart casserole dish with cooking spray. Place the green bean mixture into the casserole. Arrange the onion rings on top of the green beans. Sprinkle the casserole with walnuts, cheese, and breadcrumbs. Bake for about 40 to 45 minutes until bubbly and lightly browned on top.

Makes for 6 (1/2 cup) Servings.

Dietary Exchanges:
Carbohydrate Exchanges 0.5; Vegetable Exchanges 1; Fat Exchanges 1

Nutrients Per Serving:
112 Calories
48 Calories From Fat
5 g Total Fat
1 g Saturated Fat
3 mg Cholesterol
268 mg Sodium
14 g Total Carbohydrate
4 g Dietary Fiber
5 g Sugars
4 g Protein

Tweak Your Favorite Recipes for a Healthier Holiday Meal

New Twists on the Side:

What's your favorite part of holiday meals? It's the side dishes, not the turkey, that make your mouth water, right? Unfortunately, while turkey is a lean, healthful food, traditional sides can expand our own sides if we're not careful. So, I took the challenge to devise slimmer versions of your favorites: green bean casserole, cranberry sauce, scalloped potatoes, and Waldorf salad. I'm proud to say my testers couldn't tell the difference between my renditions and the original high-fat, high-sodium versions of these beloved recipes.

I ditched the greasy canned onion rings that usually crown a rich green bean casserole in favor of real onion rings topped with walnuts, Parmesan cheese, and breadcrumbs. The result? All the crunch with none of the guilt.

I sweetened my Cranberry Orange Sauce with Splenda instead of sugar and added zip with flavorful orange zest, cinnamon, cloves, and ginger.

This year, there's no need to forgo creamy Scalloped Potatoes. My version, as filling and satisfying as you remember, trims them down using 1 percent milk, a whole lot less butter, and just a small amount of cheese. For a buttery natural flavor, try Yukon Gold potatoes.

And finally, Waldorf Salad always a favorite. I've slimmed it down with reduced-fat mayonnaise and added nonfat sour cream for richness. With its immensely satisfying, crunchy, and healthful apples, celery, and walnuts, this is definitely a keeper for your holiday menu.

Source: Diabetes Forecast by Robyn Webb

Yummy Cauliflower

Ingredients:
2 packages (10 oz each) frozen cauliflower, thawed
1 medium onion, chipped
1 c cottage cheese
1 c shredded cheddar cheese
4 eggs
1/2 tsp salt or Vege-Sal
1/4 tsp pepper
Paprika

Directions:
Preheat oven to 350 degrees. Chop the cauliflower into ½ inch pieces. Combine with the onion, cottage cheese, cheddar, eggs, salt, and pepper in a large mixing bowl, and mix very well. Spray an 8 x 8-inch baking pan with nonstick cooking spray and spread the cauliflower mixture evenly on the bottom. Sprinkle paprika lightly over the top and bake for 50 to 60 minutes or until the kugel is set and lightly browned.

Could be makes for 9 Servings, per serving contain nutriens:

• 5 grams Carbohydrates
• 3 g Usable Carbohydrates
• 10 grams Protein
• 2 grams Fiber

Bars for Diabetics

Ingredients:
1/2 c. dates
1/2 c. raisins
1/2 c. prunes
3 eggs
1/2 c. oleo or margarine
1 tsp. soda
1 tsp. vanilla
1/4 tsp. salt
1 c. flour

Cut up fruits and boil with 1 cup water add margarine. Mix all the other ingredients with eggs and dry ingredients. Add fruit mixture. Bake in greased 9 inch square pan at 350 degrees for 25 to 30 minutes.

NOTE:
1/4 teaspoon each cinnamon and nutmeg may be added *Optional- 1/2 cup nuts or coconut may be used.

Salsa Your Ground Beef

This Sloppy Jose recipe needs salsa your ground beef

Ingredients:
1 lb ground beef
1 c salsa (mild, medium, or hot)
1 c shredded Mexican-style cheese

Making Directions:
In a large skillet, crumble and brown the ground beef, and drain off the fat. Stir in the salsa and cheese and heat until the cheese is melted. Makes 4 Servings.

Nutrients Per Serving:

• 4 grams Carbohydrates
• 3 grams Usable Carbohydrates
• 27 Grams Protein
• 1 gram Fiber

Meringue Cookies for Diabetic

This diabetes recipe take a long name, Mary Tyler Moore's Yummy Meringue cookies.

Ingredients:
4 egg whites
8 tsp. powdered skim milk
1 tsp. vanilla extract
1 tsp. almond extract
1 tsp. liquid artificial sweetner
Cinnamon to taste

Making Directions:

• Beat egg whites until stiff.
• Add skim milk powder and mix well.
• Add extracts and sugar substitute.
• Drop cookies by spoonfuls onto cookie sheet.
• Bake at 275 degrees for 45 minutes.
• Remove from cookie sheet and dust with cinnamon.

Yields 2 to 2 1/2 dozen and for One cookie equals 32 calories.

Yummy and Healthy Cookies

Ingredients
1 c. raisins
1/2 c. chopped dates
1/2 c. chopped apples
1 c. water
1/2 c. vegetable shortening
2 well beaten eggs
2 tsp. artificial sweetener (such as sweet n low)
1 tsp. vanilla
1 tsp. baking soda
1 c. flour
3/4 c. chopped nuts


Directions

• Boil raisins, dates, and apples in water for 3 minutes.
• Add shortening to melt, then cool and add rest of ingredients with the nuts last.
• Mix well.
• Drop by teaspoons onto cookie sheet.
• Bake at 350 degrees for 10 to 12 minutes.
• Store in refrigerator in an airtight container.

Low Fat Egg Salad

This is classic recipe for salad using boiled egg

Ingredients:
4 hard-boiled eggs, chopped
1 rib celery, diced
5 or 6 scallions, sliced
½ green pepper, diced
1/3 cup mayonnaise (low fat)
½ tsp prepared mustard

Combine all ingredients and serve on lettuce, could be makes for 2 Servings.

Nutrients Per Serving:

• 7 g Carbohydrates
• 5 g Usable Carbohydrates
• 14 g Protein
• 2 g Fiber

Chicken Pecan Salad

This is the low carb of diabetic recipes

Ingredients:
1 1/2 c cooked chicken and diced
2 big ribs celery, diced
1/4 medium, sweet red onion, diced
1/4 c chopped pecans
1/3 c mayonnaise (low fat)
Salt

Directions:
Toss the chicken, celery, onion, pecans, and mayonnaise together. Salt to taste and serve.

This recipes could be makes for 2 Servings.

Nutrients Per Serving:

• 5 g Carbohydrates
• 3 g Usable Carbohydrates
• 24 g Protein
• 2 g Fiber

Chicken Creole

This quick Southern dish that need 20 minutes for making, contains no added fat and very little added salt in its spicy tomato sauce.

Ingredients
Nonstick cooking spray as needed
4 medium chicken breast halves, skinned, boned, and cut into 1" strips*
1 can (14 oz.) tomatoes, cut up**
1 cup low-sodium chili sauce
1-1/2 cups green peppers, chopped (1 large)
1/2 cup celery, chopped
1/4 cup onion, chopped
2 cloves minced garlic
1 tablespoon fresh basil or 1 teaspoon dried
1 tablespoon fresh parsley or 1 teaspoon dried
1/4 teaspoon crushed red pepper
1/4 teaspoon salt

Directions

• Spray a deep skillet with nonstick spray coating. Preheat pan over high heat.
• Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
• Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
• Serve over hot cooked rice or whole wheat pasta.

You can substitute 1 lb. boneless, skinless, chicken breast, cut into 1-inch strips. To cut back on sodium, try low sodium canned tomatoes. Could be serve for 4 servings with serving size: 1-1/2 cup.


Nutritional Info
Amount Per Serving
Calories: 255.4

Total Fat: 4.5 g
Cholesterol: 77.0 mg
Sodium: 652.4 mg
Total Carbs: 20.7 g
Dietary Fiber: 4.3 g
Protein: 33.3 g

Meat for Diabetic Sufferer

This recipe of vegetable soup is favorite for diabetic sufferer, because using meat for this soup... Meat for diabetic !?. Yes you right... don't be hesitant. Just keep reading and followed that directions.

This soup will takes approximately 25 minutes to prepare and 1 hour and 20 minutes to cook. It can be makes for 14 servings with cost per serving $0.34. The cost include because this recipe has other purpose for manage diabetes investment.

Ingredients:
1/2 lb. ground chuck
(*) 7 cups peeled, chopped fresh
tomatoes (or 2 28-ounce cans diced tomatoes)
4 cups water
1 14.5-ounce can cut green beans, drained and rinsed
1 15-ounce can peas, drained and rinsed
1 15.25-ounce can corn, drained and rinsed
2 carrots, peeled and chopped
3 potatoes, peeled and diced
1 medium onion, diced
1/4 cup dry rice
1/8 tsp. ground black pepper (or to taste)
1/8 tsp. red pepper flakes (or to taste)
1/2 tsp. salt or to taste (optional)
1/2 tsp. garlic powder

Directions:

• Place ground chuck in a 2-gallon stockpot and brown over medium heat.
• Remove the meat and drain it well.
• Wipe the meat drippings from the stockpot.

Return the meat to the stockpot, then add the tomatoes and water. Bring the tomatoes to a simmer and cook until the tomatoes are soft and a juicy broth is created, about 20 minutes.

Add the remaining ingredients, cover, and continue cooking an additional 60 minutes to allow flavors to blend.

Nutrition Facts

• Serving Size 1 cup
• Starch Exchange 1
• Vegetable Exchange 1
• Very Lean Meat Exchange 1

Amount per serving
Calories 155
Calories from fat 27
Total Fat 3 grams
Saturated Fat 1 gram
Cholesterol 17 milligrams
Sodium (with optional salt)
185 milligrams
Total Carbohydrate 23 grams
Dietary Fiber 2 grams
Sugars 5 grams
Protein 9 grams

Note:
Using canned tomatoes will increase the sodium content.

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