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Author: Jyl Steinback
Source:  The Fat Free Living 2 Cookbook

Crustless Pumpkin Pie

Ingredients:

16 oz canned pumpkin
1/2 c evaporated skim milk
1/2 c sugar
3 large egg whites, lightly beaten
2 tsp ground pie spice
1 tbsp flour

Directions:

Combine all ingredients in a microwave-safe dish and beat until smooth. Microwave, uncovered, for 5 minutes on high, stirring often. Turn microwave to medium and cook an additional 12 15 minutes, or until the center is almost set. Let pumpkin “pie” stand 10 minutes to set.

Makes 6 Servings.

Dietary Exchanges: 1 1/2 Starch

Nutrients Per Serving:   
119 Calories
27 g Carbohydrates   
5 g Protein 
<1 mg Cholesterol  
27 mg Sodium
2 g Dietary Fiber

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Source: The New Family Cookbook for People with Diabetes

Vichyssoise

Ingredients:

2 large leeks, well washed and thinly sliced, white parts only
2 large or 3 medium potatoes, peeled and sliced
6 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
1 cup fat-free evaporated milk
1/2 teaspoon salt
1/4 teaspoon white pepper
1 tablespoon minced chives, OR 1 tablespoon minced green onion tops, for garnish

Directions:

In a large saucepan, combine the leeks, potatoes, and broth. Cook, covered, over medium heat until the vegetables are tender, about 30 minutes. Puree through a food mill, food processor, or in a blender in batches, until smooth.  Chill. Stir in the evaporated skim milk, salt, and pepper. Garnish the soup with chives at serving time.

Makes 9 (1 cup) Servings.

Dietary Exchanges: 1 Starch

Nutrients Per Serving:
83 Calories
2 g Fat
15 g Carbohydrate
4 g Sugar
5 g Protein
1 mg Cholesterol
235 mg Sodium
2 g Dietary Fiber

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Source: The New Family Cookbook for People with Diabetes

Fluffy High-Fiber, Low-Fat Pancakes

Ingredients:

1 c low-fat (1% fat) buttermilk
1/2 c quick-cooking rolled oats
2/3 c miller’s bran (unprocessed, uncooked wheat bran)
1 large egg, or 1/4 cup egg substitute
1/4 c whole wheat flour
2 tsp sugar
3/4 tsp baking soda
1/4 tsp salt

Directions:

Combine the buttermilk, oats, and bran in a large bowl. Let stand 5 minutes. Add the egg and beat until blended. In a small bowl, mix the whole wheat flour, sugar, baking soda, and salt until blended. Add to the bran mixture and blend until all the flour is moistened. Prepare a hot skillet or griddle with non-stick pan spray. Pour in about 1/4 cup batter for each pancake. Cook about 3 minutes, or until bubbles form on the top and the edges are dry. Turn and cook the pancakes about 2 minutes more.

Makes 4 (2 pancake) Servings.

Dietary Exchanges: 1 1/2 Starch, 1/2 Fat

Nutrients Per Serving:
136 Calories
3 g Fat
24 g Carbohydrate
6 g Sugars
8 g Protein
55 mg Cholesterol
462 mg Sodium
7 g Dietary Fiber

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Author: Robyn Webb
Source: Express Lane Diabetic Cooking

Fresh Tomato and Cucumber Salsa with Roasted Turkey

Ingredients:

2 c halved cherry tomatoes
1 c diced cucumber
2 tbsp sliced green onion
1 tsp minced garlic
1/2 tsp sugar
2 tsp red wine vinegar
1 tsp dry oregano
1 tsp minced fresh cilantro
1/4 tsp salt
1/4 tsp fresh ground black pepper
1 lb sliced roasted turkey breast

Directions:

Combine all the salsa ingredients and place in the refrigerator to chill for 1 hour. Serve the salsa with slices of hot or cold roasted turkey breast.

Makes 4 Servings.

Dietary Exchanges: 1 Vegetable, 4 Very Lean Meat

Nutrients Per Serving:
179 Calories
1 g Fat
6 g Carbohydrate
4 g Sugar
35 g Protein
92 mg Cholesterol
215 mg Sodium
1 g Dietary Fiber

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Author: Robyn Webb
Source: Express Lane Diabetic Cooking

Warm Turkey and White Bean Salad

Ingredients:

1 tbsp olive oil
2 cloves garlic, crushed (used to flavor pan)
1 c sliced mushrooms
1/2 lb cooked turkey breast, cubed
1 c sliced roasted red peppers from jar
1/2 c sliced green onions
1 c frozen cut green beans, thawed
1 (15.5 oz) can cannellini or navy beans, drained and rinsed
2 tbsp red wine vinegar
2 tbsp prepared pesto
1 small head romaine lettuce, torn into small pieces

Directions:

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard. Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Makes 4 Servings.

Dietary Exchanges: 1 1/2 Starch, 1 Vegetable, 2 Lean Meat

Nutrients Per Serving:
256 Calories
8 g Fat
28 g Carbohydrate
6 g Sugar
21 g Protein
26 mg Cholesterol
8 g Dietary Fiber

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Author: Katherine E. Younker
Source: America’s Everyday Diabetes Cookbook

Peanut Butter-Coconut-Raisin Granola Bars

Ingredients:

1-1/3 c rolled oats
2/3 c raisins
1/2 c bran flakes
1/3 c unsweetened coconut
3 tbsp chocolate chips
2 tbsp chopped pecans
1 tsp baking soda
1/4 c peanut butter
1/4 c brown sugar
3 tbsp margarine or butter
3 tbsp honey
1 tsp vanilla

Directions:

Preheat oven to 350 degrees. Spray a 9-inch square pan with vegetable spray. Put rolled oats, raisins, bran flakes, coconut, chocolate chips, pecans, and baking soda in bowl. Combine until well mixed. In small saucepan, whisk together peanut butter, brown sugar, margarine, honey and vanilla over medium heat for approximately 30 seconds or just until sugar dissolves and mixture is smooth. Pour over dry ingredients and stir to combine. Press into prepared pan and bake for 15 to 20 minutes or until browned. Let cool completely before cutting into bars.

Makes 25 (1 bar) Servings.

Dietary Exchanges: 1/2 Fruit, 1/2 Other Carbohydrate, 1 Fat

Nutrients Per Serving:
97 Calories
5 g Fat
13 g Carbohydrate
2 g Protein
0 mg Cholesterol
77 mg Sodium
1 g Fiber