Good morning and welcome to your Sunday edition of A to Z Recipes
Newsletter. As you read this, we are in Michigan and on our way to Canada to meet with
Larry in Mississauga. I am sure we're having a wonderful time and wishing you could all be with us. Our
Great Northern Escape should be the makings of many happy memories for those in attendance.
The newest Monthly Theme topic is Virtual Cookie Exchange. Please visit the Monthly Theme-
Recipe Submission section of today's issue to read all about it and for the email link to use in sending in your theme and regular recipe submissions.
When I was thinking of how to do all the issues ahead of time while I was away, the very first person who came to mind was
Mary S. in Nashville, TN. Mary has been a friend for many years and a great source of not only inspiration (she is a courageous breast cancer survivor) but wonderful recipes. Since her hubby
Rick was diagnosed with diabetes, she often focuses on recipes that would accommodate
his special dietary needs. So, today's issue is filled with recipes for diabetics. Hey! Don't shy away because you may not have diabetes... her recipes are perfect for all foodies. There's not a one that doesn't measure up to even the pickiest eaters. They just happen to be healthy! My thanks to Mary for all her help. Some other folks get an applause for the part they played in today's terrific selection, too:
We'll see you here again on Wednesday, God willing.
PS: As you may be aware, there are certain expenses associated with publishing this newsletter and maintaining a web site with searchable recipes. Two of the biggest expenditures are in October and April, when I have renewal fees come due. If you would like to help defray some of my expenses incurred in publishing this free newsletter and web site, you can follow directions in the Reader Support section of this and every issue. Your help is greatly appreciated.
Looking for a particular recipe, ingredient or submitter?
Search A to Z Recipes Site and Newsletters:
Please tell ten friends to tell ten today! The Breast Cancer site is having trouble getting enough people to click on their site daily to meet their quota of donating at least one free mammogram a day to an underprivileged woman.
It takes less than a minute to go to their site and click on "donating a mammogram" for free (pink window in the middle).
This doesn't cost you a thing. Their corporate sponsors/advertisers use the number of daily visits to donate mammograms in exchange for advertising. Here's the web site! Pass it along to people you know.
Start using GoodSearch today for all of your internet searches, and help raise much needed funds for the
National MS Society, New York City Chapter! There are thousands of other worthy causes that can be helped - free - by you doing what you normally do - every day.
Food For Thought
CONTENTMENT
Shared by Treva, Knoxville, TN
"Some luck lies in not getting what you thought you wanted but getting what you have, which once you have got it you may be smart enough to see is what you would have wanted had you known."
-- Garrison Keillor
"You can't have everything... where would you put it?"
-- Stephen Wright
"I am a big believer in the ‘mirror test’. All that matters is if you can look in the mirror and honestly tell the person you see there, that you’ve done your best."
-- John McKay
"When we have done our best, we should wait the result in peace."
-- J. Lubbock
Ramblings
Invisibility
Shared by Pam, OH
I'm invisible... It all began to make sense, the blank stares, the lack of response, the way one of the kids will walk into the room while I'm on the phone and ask to be taken to the store. Inside I'm thinking, "Can't you see I'm on the phone?" Obviously not. No one can see if I'm on the phone, or cooking, or sweeping the floor, or even standing on my head in the corner, because no one can see me at all. I'm invisible.
Some days I am only a pair of hands, nothing more: Can you fix this? Can you tie this? Can you open this? Some days I'm not a pair of hands; I'm not even a human being. I'm a clock to ask, "What time is it?" I'm a satellite guide to answer, "What number is the Disney Channel?" I'm a car to order, "Pick me up right around 5:30, please."
I was certain that these were the hands that once held books and the eyes that studied history and the mind that graduated summa cum laude -- but now they had disappeared into the peanut butter, never to be seen again. She's going ... she's going ... she's gone!
One night, a group of us were having dinner, celebrating the return of a friend from England . Janice had just gotten back from a fabulous trip, and she was going on and on about the hotel she stayed in. I was sitting there, looking around at the others all put together so well. It was hard not to compare and feel sorry for myself as I looked down at my out-of-style dress; it was the only thing I could find that was clean. My unwashed hair was pulled up in a clip and I was afraid I could actually smell peanut butter in it. I was feeling pretty pathetic, when Janice turned to me with a beautifully wrapped package, and said, "I brought you this."
It was a book on the great cathedrals of Europe . I wasn't exactly sure why she'd given it to me until I read her inscription: "To Charlotte , with admiration for the greatness of what you are building when no one sees."
In the days ahead I would read -- no, devour -- the book. And I would discover what would become for me, four life-changing
truths, after which I could pattern my work: No one can say who built the great cathedrals-- we have no record of their names. These builders gave their whole lives for a work they would never see finished.
They made great sacrifices and expected no credit. The passion of their building was fueled by their faith that the eyes of God saw everything.
A legendary story in the book told of a rich man who came to visit a cathedral while it was being built, and he saw a workman carving a tiny bird on the inside of a beam. He was puzzled and asked the man, "Why are you spending so much time carving that bird into a beam that will be covered by the roof? No one will ever see it." And the workman replied, "Because God sees." I closed the book, feeling the missing piece fall into place. It was almost as if I heard God whispering to me, "I see you, Charlotte. I see the sacrifices you make every day, even when no one around you does. No act of kindness you've done, no sequin you've sewn
on, no cupcake you've baked, is too small for me to notice and smile over. You are building a great cathedral, but you can't see right now what it will become." At times, my invisibility feels like an affliction. But it is not a disease that is erasing my life. It is the cure for the disease of my own self-centeredness. It is the antidote to my strong, stubborn pride.
I keep the right perspective when I see myself as a great builder. As one of the people who show up at a job that they will never see finished, to work on something that their name will never be on. The writer of the book went so far as to say that no cathedrals could ever be built in our lifetime because there are so few people willing to sacrifice to that degree.
When I really think about it, I don't want my son to tell the friend he's bringing home from college
for Thanksgiving, "My mom gets up at 4 in the morning and bakes homemade pies, and then she hand-bastes a turkey for three hours and presses all the linens for the table." That would mean I'd built a shrine or a monument to myself. I just want him to want to come home.
And then, if there is anything more to say to his friend, to add, "You're gonna love it there." As mothers, we are building great cathedrals. We cannot be seen if we're doing it right. And one day, it is very possible that the world will marvel, not only at what we have built, but at the beauty that has been added to the world by the sacrifices of invisible women.
Click if you have a submission for the Ramblings
section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!
Did You Know?
Clean Glass Shower Doors
Shared by Marilyn, Canton, OH
I have a friend that told me how to clean glass shower doors without removing or scrubbing them.
Buy a bottle of baby oil and use a cloth rag or a sponge that has been wet and all the water rung out. Use it to rub the baby oil on the door after you have squirted it on the door. Just go over them with it and all your build up is gone! Dry them off with paper towels. We have hard water and the soap made mine look awful ~ I hated for anyone to use the bathroom they looked so nasty. But now I am thrilled for them to see pretty clean doors. I still can't believe just baby oil did it, you
won't either.
Give it a try you will love it.
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section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!
Have you ever attended a holiday cookie exchange party? It is a wonderful way for busy people to serve family and friends a variety of cookies but only baking one big batch of your favorite cookie yourself! The hostess would invite about 8 or 10 friends over. She would ask each guest to bake one dozen cookies for each person invited plus another dozen for sampling during the party. That way each person can take home a full dozen of each type of cookie. How I wish we could all get together for a real cookie exchange party! What we're doing instead is having a Virtual Cookie Exchange. Send in your favorite cookie recipe (or two, or three, or more) for sharing. When the issue is posted, you'll have dozens of wonderful cookie recipes for the upcoming holidays. For this issue, we are looking for cookies, bars, brownies, candies (fudge, too!) and tarts. Thanks go to Linda in Carmel, NY for this great theme topic suggestion.
Won't you join in the fun by sharing your own recipes for Virtual Cookie Exchange? Since we've shared many recipes, make sure you only send in recipes that you've not submitted before, okay? It's always nice if the recipes you share are those tried and true (TNT) but sometimes it is good to share a recipe or two that you plan to prepare! I have tons of recipes and could not possibly prepare them all, but each I share is something I would enjoy preparing and serving my family and friends. I hope you will maintain that for yourself when you share your favorite Virtual Cookie Exchange recipes with us.
Note:There are still some readers who routinely send in an email that says "do this... do that" and call it a recipe submission. I have graciously put it all in recipe format and made you a hero. PLEASE provide a recipe, i.e.: Title, Ingredients, Procedure, along with your name and location. You'll be an even bigger hero in my eyes! Please share your favorite recipes in this month's theme topic of Virtual Cookie Exchange. We will collect them the remainder of this month and post them on the first Sunday of November. Please understand that we do not wish to infringe on copyrighted material; if your source states it is copyrighted then do not send it. Make sure to view the rules section to ensure your submissions are acceptable.
A to Z Recipes continues with its popular Theme Issues. We will share theme recipes and post them on the first (or second) Sunday of each month. Send your recipes no later than the last day of each month to have them posted in the next monthly theme issue. You may send in your favorite theme recipes in ONE email. If the number of recipes submitted by readers exceeds those needed in the issue, the publisher will post as many from every submitter as possible and save the remaining recipes for the following Sundays of that month. The rules for recipe submissions for the monthly theme issues are the same as ALL recipes submitted for posting.
The rules for posting items in A to Z Recipes newsletters are:
As a service to your fellow readers, please send only items that are in a form that others could easily copy and save for their own use. Items that would require a lot of editing or cleaning up (ALL caps or NO caps) or recipes that use non-standard measurements should not be submitted. Recipes MUST include a title, list of ingredients, and directions for preparation. Items for posting without a name and location of sender may NOT be posted or posted without any credit given. Many web sites prohibit distribution of their materials without a web link. If you wish to submit an item from another web site, be sure that web site allows it. If so, you must include the web site address (the URL - in other words - cut and paste the address shown in your web browser when you viewed the item on that web site). It is unreasonable to expect a2z to research and verify your sources. There will be NO recipes posted that are copyrighted or from other recipe-zines. A to Z Recipes protects the privacy of its readers and does NOT publish email addresses. There will be no exceptions.
This mixer is great! I got my order in and couldn't wait to try it. WOW! You have GOT to try it for yourself! The flavor and convenience are top shelf!
~Maggie~
Zilch, a delicious sugar free Margarita mixer is giving A to Z Recipes readers an exclusive 10% discount on all orders. Zilch is ideal for low calorie d-i-e-t programs, low carb lifestyles, and diabetic d-i-e-t-s. The mix is packaged in easy to take along, single serve packets for enjoyment at home, in restaurants, or anywhere you go. Use coupon code “AtoZ” to take advantage of this special offer. Visit Zilch at
www.zilchmixers.com.
F-R-E-E SHIPPING ON ALL ORDERS !
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Please send your request using this link. Tell us some basic
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Here are our October Birthday Babies:
2nd Jean M. in Ohio (one of our most "senior" seniors!)
2nd Rosemarie C. in Kansas City, Missouri
2nd Mary C. in Slaton, Texas
2nd Michelle B. in Springfield, Missouri
2nd Susan G. in Idaho
3rd Ryan, Dartmouth, Nova Scotia
3rd Cathy in Brookings, South Dakota
3rd Jo T. in Sumrall, Mississippi
5th Bob in Chula Vista, CA (hubby of Barbara)
6th Lynda N. in Iberia, Missouri
6th Cecilia R. in Wiconisco, Pennsylvania
6th Deann T. in Knox, Indiana
8th Suzy-Q in Cocoa Beach, Florida
8th Cortney H. in Boulder, Colorado
8th Ronna J. in Poulan, Georgia
9th Terri S. in Paris, Tennessee
10th Valerie in Trinity, North Carolina
13th Barry in Lethbridge, Alberta, Canada
14th Gene S. in Van, Texas
15th Allan N. in Isle of Palms, South Carolina
16th Pam H. in Swanton, Ohio
16th Pody in Rosemount, Minnesota
17th Pat C. in Auburn, Washington
17th Colin B. in Calgary, Alberta, Canada
18th Dawn A. in Godfrey, Ontario, Canada
21st Mary H. in Montreal, Canada
22nd Norma L. in Pataskala, Ohio
23rd Mildred B. in Rocky Mount, North Carolina
24th Michael H. in Endicott, New York
25th Pamela S. in Cana, Virginia
26th Helen S. in Rochester, Minnesota
30th David M. in Charleston, West Virginia
30th Jackie in Rochester, New York
30th Nancy A. in Delaware, Ohio
30th Marvin C. in San Angelo, Texas (Jeanie's DH)
31st Patty Jo B. from Salt Lake City, Utah
Only birthdays shared using the appropriate link and basic information will be considered.
Crazy Corner
All of today's funnies are from my daughter, Joanna, in TX...
GAMES FOR WHEN WE ARE OLDER
1. Sag, you're It.
2. Hide and go pee.
3. 20 questions shouted into your good ear.
4. Kick the bucket
5. Red Rover, Red Rover, the nurse says Bend Over.
6. Musical recliners.
7. Simon says something incoherent.
8. Pin the Toupee on the bald guy
SIGNS OF MENOPAUSE
1. You sell your home heating system at a yard sale.
2. You have to write post-it notes with your kids' names on them.
3. You change your underwear after a sneeze.
OLD IS WHEN
1. Going bra-less pulls all the wrinkles out of your face.
2. You don't care where your spouse goes, just as long as you don't have to go along.
3. Getting a little action means I don't need fiber today.
4. Getting lucky means you find your car in the parking lot.
5. An all-nighter means not getting up to pee!
THOUGHTS FOR THE WEEKEND
Wouldn't it be nice if whenever we messed up our life we could simply press 'Ctr Alt Delete' and start all over?
If raising children was going to be easy, it never would have started with something called labor!
Brain cells come and brain cells go, but fat cells live forever.
PONDERISMS
I used to eat a lot of natural foods until I learned that most people die of natural causes.
Garden Rule: When weeding, the best way to make sure you are removing a weed and not a valuable plant is to pull on it. If it comes out of the ground easily, it is a valuable plant.
The easiest way to find something lost around the house is to buy a replacement.
Never take life seriously. Nobody gets out alive anyway.
Have you noticed since everyone has a camcorder these days no one talks about seeing UFOs like they used to?
In the 60's, people took acid to make the world weird. Now the world is weird and people take Prozac to make it normal.
How is it one careless match can start a forest fire, but it takes a whole box to start a campfire?
Click if you have a submission for the Crazy Corner
section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!
This is a new section to be added to the web site where we will collect recipes from your region. Your recipes will be gathered and posted to the
A to Z Recipes web site. As time allows, I will post them here, too. It is my hope that each of you will send in a recipe to share that emphasizes what is served in your particular city, state, country, etc. The goal here is building a collection of recipes that reflects the foods our readers from all over the world enjoy. It will hopefully become a data base for people everywhere to share. I hope you will participate! Please use this email link to submit a recipe for Regional Recipes: Regional Recipes. It will ensure that your recipes are posted here and added to the web site for permanent display. Thanks!
THAILAND
THAI SHRIMP SKEWERS
~Submitted by Mary S., Nashville, TN
Yield: 10 servings (appetizer)
INGREDIENTS
- 20 medium shrimp, cooked and peeled
- 2 garlic cloves, finely chopped
- 1 tablespoons grated fresh gingerroot
- 1/2 teaspoon crushed red pepper flakes
- 1 teaspoon granulated sugar
- 1 tablespoon fish sauce - Juice of 1 lime
- 20 (3-inch) wooden skewers or long toothpicks, soaked in warm water for 1 hour
DIRECTIONS
Pat shrimp dry with paper towels. Combine shrimp, garlic, ginger, red pepper, sugar, fish sauce, and lime juice in a glass or ceramic bowl. Cover and refrigerate for 1 hour. Skewer 2 shrimp onto each skewer. Serve chilled.
Note: You can marinate shrimp up to 6 hours in advance; skewer shrimp up to 3 hours in advance. Store in an airtight container in the refrigerator.
Nutritional Information Per Serving (2 skewers): Glycemic Index (not significant), Glycemic Load (not significant), Calories: 15, Protein: 1 g, Carbohydrate: 1 g, Dietary Fiber: 0 g, Fat: Less than 1 g, Cholesterol: 18 mg, Sodium: 5 mg
Diabetic Exchanges: 1/2 Very Lean Meat
Click if you have a submission for the Regional Recipes
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Diabetic Recipe Favorites
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Notes: Use your favorite baking apple, tart or sweet, for this special brunch bread.
INGREDIENTS
- 1 package active dry yeast
- 3/4 cup warm fat-free milk (110-115 degrees)
- 6 tablespoons granulated sugar, divided
- 4 tablespoons margarine, divided
- 1 egg
- 2-3 cups all-purpose flour
- 3/4 teaspoon salt
- 1 pound tart, or sweet, baking apples, peeled, sliced
- 1/2 cup raisins
- 1/4 cup light brown sugar
- 2 tablespoons grated orange rind
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 2-4 tablespoons honey - Fat-free milk
DIRECTIONS
Mix yeast, 3/4 cup milk, and 2 tablespoons granulated sugar in large bowl; let stand 5 minutes. Add 2 tablespoons margarine, egg, 2 cups flour, and salt, mixing until smooth. Mix in enough remaining 1 cup flour to make smooth dough.
Knead dough on floured surface until smooth and elastic, about 5 minutes. Place dough in greased bowl; let rise, covered in warm place until double in size, 1 to 1-1/2 hours. Punch down dough.
Heat remaining 2 tablespoons margarine in large skillet until melted; add apples and cook over medium heat until apples are tender, 5 to 8 minutes. Stir in raisins; remove from heat. Mix brown sugar, orange rind, cinnamon, and nutmeg; sprinkle over apple mixture and toss.
Divide dough into 2 equal pieces. Roll each piece of dough on floured surface into 12-inch round. Arrange apple mixture on half of each round; drizzle each with 1 to 2 tablespoons honey. Brush edges of dough with milk; fold dough over filling and press edges with tines of fork to seal.
Transfer kuchen to greased cookie sheets; sprinkle with remaining 4 tablespoons granulated sugar. Let rise, loosely covered, until impression of finger remains in dough when touched, about 1 hour. Reseal edges of kuchen, if necessary. Bake kuchen at 375 degrees F. until golden, about 20 minutes. Slide onto wire racks to cool; serve warm.
Nutritional Information Per Serving (1/16 slice of kuchen): Calories: 81, Fat: 1.8 g, Cholesterol: 6.8 mg, Sodium: 73 mg, Protein: 1.4 g, Carbohydrate: 15.5 g
Diabetic Exchanges: 1 Bread, 1/2 Fat
Notes: The vegetables are best when crisp-tender, so don't overcook! Zucchini or chayote squash may also be used in this recipe.
INGREDIENTS
- Butter-flavored vegetable cooking spray
- 2 green onions and tops, sliced
- 2 cloves garlic, minced
- 2 medium yellow squash, sliced
- 2 ounces snow peas, strings trimmed
- 2 tablespoons finely chopped lovage or tarragon
- Salt and pepper to taste
DIRECTIONS
Spray a large skillet with cooking spray; heat over medium heat until hot. Saute green onions and garlic 2 to 3 minutes.
Add squash, snow peas, and lovage to skillet; spray with cooking spray and cook over medium heat until vegetables are crisp-tender, about 5 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving (1/4 of recipe): Calories: 27, Fat: 0.3 g, Cholesterol: 0 mg, Sodium: 2 mg, Protein: 1.4 g, Carbohydrate: 5.7 g
Diabetic Exchanges: 1 Vegetable
Notes: Lightly flavored with mesquite, and wonderfully delicious! Use fresh corn, if you can.
INGREDIENTS
- Mesquite-flavored vegetable cooking spray
- 3 cups fresh corn cut from the cob (3-4 ears) or frozen, thawed whole-kernel corn
- 1 green bell pepper, sliced
- 1 red bell pepper, sliced
- 3 cloves garlic, minced
- 1/4 cup water - Salt and pepper, to taste
DIRECTIONS
Spray large skillet with cooking spray; heat over medium heat until hot. Add corn, bell pepper, and garlic to skillet; spray generously with cooking spray. Cook, covered, over medium-low heat until vegetables are very tender and browned, about 25 minutes, stirring occasionally.
Stir water into skillet; cook, covered, over low heat until water is absorbed, about 15 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving (1/6 of recipe): Calories:85, Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 5 mg, Protein: 3.3 g, Carbohydrate: 21 g
Diabetic Exchanges: 1 Vegetable, 1 Bread
Note: A quick-soak method is used for the beans. If you prefer soaking the beans overnight, omit Step 1 and proceed with Step 2 in the recipe.
INGREDIENTS
- 8 ounces dried navy, or Great Northern, beans, washed and sorted
- 1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
- 2/3 cup chopped onion
- 2/3 cup chopped carrot
- 1 rib celery, thinly sliced
- 2 cloves garlic, minced
- 1 tablespoon vegetable oil
- 1 tablespoon flour
- 4 cups reduced-sodium chicken broth
- 1 cup water
- 1/4 teaspoon dried thyme leaves
- 1 bay leaf
- Salt and pepper, to taste
DIRECTIONS
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour; drain.
Saute ham, onion, carrot, celery, and garlic in oil in large saucepan until vegetables are tender, 5 to 8 minutes. Stir in flour; cook over medium heat 1 minute.
Add beans, broth, water, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until beans are tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to taste with salt and pepper.
Nutritional Information Per Serving (about 1-1/4 cups): Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg, Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g
Diabetic Exchanges: 2 Bread/Starch, 2 Meat
Whisk together egg, egg whites, milk, vanilla, and cinnamon. Coat both sides of bread slices with egg mixture.
Spray large skillet with cooking spray; heat over medium heat until hot. Place bread slices in skillet and cook until golden; turn slices and cook until golden. If cooking French toast in
2 batches, re-coat skillet with cooking spray between batches.
Place 2 slices of toast on each serving plate; garnish with cinnamon.
Nutritional Information Per Serving (1/4 of recipe): Calories: 172, Fat: 3.1 g, Cholesterol: 54.1 mg, Sodium: 327 mg, Protein: 8.5 g, Carbohydrate: 26.8 g
Diabetic Exchanges: 2 Bread/Starch, 1/2 Fat
Notes: Our version of this classic Italian soup is made with shellfish. Clams in their shells are traditionally used, but canned whole clams may be substituted, if you prefer.
INGREDIENTS
- 1 large onion, thinly sliced
- 1 green bell pepper, diced
- 1 cup sliced green onions and tops
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- 1 can (14-1/2 ounces) reduced-sodium diced tomatoes, undrained
- 1 cup dry white wine or clam juice
- 1 cup water
- 1 teaspoon dried tarragon leaves
- 1 teaspoon dried thyme leaves
- 1/4 teaspoon dried rosemary leaves, crumbled
- 1 bay leaf
- 1 cup diced fresh tomato
- 1 pound crabmeat, flaked or firm white fish, cubed
- 8-12 ounces shrimp, peeled, deveined
- 16 clams in shells, cleaned - Salt and pepper to taste
DIRECTIONS
Saute onion, bell pepper, green onions, and garlic in oil in large saucepan, over low heat, until tender, stirring frequently. Add canned tomatoes and liquid, wine, water, and herbs. Heat to boiling; reduce heat and simmer, covered 1 hour.
Add fresh tomato, crabmeat, shrimp, and clams; heat to boiling. Reduce heat and simmer until shrimp are cooked and clams have opened, about 8 minutes. Discard bay leaf and any clams that have not opened. Season to taste with salt and pepper.
Nutritional Information Per Serving (6 servings): Calories: 210, Fat: 4.3 g, Cholesterol: 130 mg, Sodium: 276 mg, Protein: 24.1 g, Carbohydrate: 10.2 g
Diabetic Exchanges: 2 Vegetable, 3 Meat
- 3/4 cup mild or medium thick and chunky salsa
- 1 (19 ounce) can cannellini beans, rinsed and drained
- 1 teaspoon lemon juice
- 1 teaspoon dark brown chili powder (or to taste)
- 1 teaspoon ground cumin
- 1/8 teaspoon salt
DIRECTIONS
Place the salsa in a sieve over a large bowl. Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.
In the bowl, mash the beans slightly with a fork.
Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined. Transfer to a serving bowl.
Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.
- 4 (4 ounces) beef tenderloin steaks (1-inch thick)
- 2 teaspoons coarsely ground black pepper
- Vegetable oil cooking spray
- 2 garlic cloves, minced
- 1/3 cup dry red wine
- 1/3 cup low-salt beef broth
- 1 tablespoon country style Dijon mustard
DIRECTIONS
Coat both sides of steaks with pepper. Spray a medium nonstick skillet with cooking spray and heat over medium-high heat.
Place steaks into the pan in a single layer and sear for about 1 minute or until the steak is browned. Turn and cook
5 to 12 minutes or until desired doneness, turning once. Drain liquid fat from pan, if any.
Add garlic, cook, stirring, for 1 minute or until golden brown. Add wine and broth and boil 1 minute. Remove steaks from the skillet and cover to keep warm. With a wire whisk, stir in mustard until sauce is well blended. Serve sauce over steaks.
- 1-1/2 cups frozen peas
- 1 small ripe avocado, peeled, seeded, and cut into chunks
- 1 tablespoon reduced-fat mayonnaise
- 2 teaspoons lemon juice
- 1/2 teaspoon cumin
- 1/2 teaspoon chili powder
- 1 garlic clove, minced
- 1/2 cup mild or medium low-sodium or regular salsa
DIRECTIONS
In a small saucepan, combine the peas and 1/4 cup boiling water. Cover, bring to a boil, and simmer 2 minutes. Cool in a colander until cold running water. Drain well.
In a food processor container, combine the peas, avocado, mayonnaise, lemon juice, cumin, chili powder, and garlic. Process until blended but not absolutely smooth, stopping and scraping the container sides, if necessary. Stir in the salsa.
Cover and refrigerate 1 to 2 hours or up to 24 hours to allow the flavors to blend. The dip will keep in the refrigerator 1 to 2 days. Serve with fat-free tortilla chips.
- 1 homemade or store-bought pizza crust
- 1 cup water-packed artichoke heart quarters, well drained
- 1 cup pizza sauce
- 1-1/2 cups cooked shrimp
- 1/4 cup roasted red pepper, chopped
- 2 tablespoons grated Parmesan cheese
DIRECTIONS
Preheat the oven to 425 degrees F. Spray a large baking sheet or pizza pan with nonstick spray. Lightly sprinkle with cornmeal, if desired.
If making the crust, transfer the dough to the pan. Stretch and shape the dough by hand and/or with rolling pin into a 12-or 13-inch circle or 11-by 14-inch rectangle. If using store-bought crust, place it on the pan.
Remove and discard any coarse outer leaves from the artichoke hearts. Coarsely chop the hearts.
Spread the pizza sauce over the crust. Sprinkle with artichoke hearts evenly over the crust. Sprinkle on the shrimp, then the chopped pepper. Top with cheese.
If using homemade crust, bake for 12 to 15 minutes. If using purchased crust, bake according to package directions, or until the pizza begins to brown at edges. Cut into 9 rectangles or wedges and serve.
- 1-1/2 pounds Idaho potatoes, chilled and peeled
- 1 teaspoon vegetable oil
- Lemon pepper seasoning, to taste
DIRECTIONS
Preheat the oven to 425 degrees F.
Slice the potatoes into 1/4-inch-wide, 1/2-inch thick strips. Rinse them in several changes of cold water, then blot dry with paper towels.
In a medium bowl, toss the potatoes with the oil, coating them evenly. Arrange the potatoes in a single layer on 2 baking sheets. Bake, turning occasionally, until evenly browned and crisp, about 20-25 minutes. Sprinkle with lemon pepper and serve immediately.
- 4 cups low-fat baked tortilla chips
- 1 cup grated extra-sharp cheddar cheese
- 2 tablespoons canned chopped green chiles
- 1/2 medium tomato, finely chopped
- 1/4 cup sliced pitted black olives
- 1 green onion, finely chopped
- 2 tablespoons chopped cilantro
- 1-2 pickled jalapeno peppers, sliced (optional)
DIRECTIONS
Preheat the oven to 400 degrees F. Spray a large heatproof platter or baking sheet with nonstick cooking spray.
Scatter the tortilla chips evenly over the platter. Sprinkle them evenly with the cheese and green chiles and broil until the cheese melts, 2 to 3 minutes.
Top the nachos with the chopped tomato, olives, onion, cilantro, and the jalapeno peppers, if using. Serve immediately.
Nutritional Information Per Serving (3/4 cup each): Calories: 172, Fat: 9 g, Cholesterol: 20 mg, Sodium: 319 mg, Carbohydrate: 18 g, Dietary Fiber: 3 g, Sugars: 1 g, Protein: 7 g
Diabetic Exchanges: 1 Starch, 1 Lean Meat, 1 Fat
- 2-1/2 pound well-trimmed top round roast or flat half brisket
- 1/2 teaspoon coarsely ground black pepper
- 2 cups sliced fresh mushrooms
- 1 cup chopped onions
- 1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
- 14-1/2 ounce can diced Italian-style tomatoes, undrained
- 6-ounce can tomato paste with roasted garlic or Italian seasonings
DIRECTIONS
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper. Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat. Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for
10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
- 1/4 cup stick margarine
- 3 tablespoons all-purpose flour
- 1/8 teaspoon ground white pepper
- 1 (14-1/2 ounce) can fat-free, reduced-sodium chicken broth
- 1/2 cup fat-free (skim) milk
- 2 tablespoon dry white wine
- 1 (1 pound) bag frozen broccoli spears or cuts, thawed
- 1-1/2 cups cooked, skinless, boneless chicken breast, cubed (18 ounces precooked)
- 2 tablespoons grated Parmesan cheese
DIRECTIONS
Preheat the oven to 350 degrees F. Spray an 8x8-inch square pan with nonstick cooking spray.
In a medium skillet, melt the margarine. Add the flour and pepper and stir until smooth. Cook, stirring as needed, until thickened, about 1 minute. Add the broth and cook, stirring constantly, until the mixture thickens and bubbles,
3-4 minutes. Add the milk and wine; reduce the heat to low.
Spread the broccoli evenly in the baking pan. Scatter the chicken over the broccoli, then cover evenly with the sauce. Top evenly with the cheese. Bake until lightly browned, 20-25 minutes.
Nutritional Information Per Serving (1/6 of recipe): Calories: 269, Fat: 12 g, Cholesterol: 75 mg, Sodium: 360 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 32 g Diabetic
Exchanges: 1/2 Carbohydrate, 4 Lean Meat
- 1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
- 2 cups frozen mixed pepper and onion stir-fry
- 2 garlic cloves, minced
- 2 teaspoons olive oil
- 1 cup fat-free, low-sodium or regular chicken broth
- 1 (14-1/2 ounce) can low-sodium or regular diced tomato
- 1/2 cup dark raisins
- 1 large bay leaf
- 1-1/2 teaspoons dried thyme leaves
- 1 teaspoon cumin
- 1/4 teaspoon allspice
- 1/8 teaspoon cloves
- 1/8 teaspoon black pepper
- Salt to taste (optional)
DIRECTIONS
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Preheat the oven to 375 degrees F. Spray a baking sheet with nonstick cooking spray. Pour the oil into a small bowl.
Cut each slice of bread into 5 even strips, about 3/4 inch wide. Arrange on a piece of wax paper. Brush each strip lightly with the oil on both sides.
In a small bowl, combine the cheese, garlic, and oregano. Sprinkle the mixture over the strips, pressing with your fingers to make the crumb mixture adhere.
Place on the prepared baking sheet and bake until lightly browned, about 13 minutes.
- 2 teaspoons olive oil, preferably extra-virgin
- 3 eggs
- 3 tablespoons water
- 1-1/2 cups plain dried bread crumbs
- 1/2 cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 2 eggplants, peeled and sliced 1/4 inch thick (about 2 pounds)
- 3 (15 ounce) cans diced tomatoes in juice
- 2 cloves garlic, minced
- 1 cup shredded part-skim mozzarella cheese
DIRECTIONS
Preheat the oven to 400 degrees F. Lightly coat 2 baking sheets with 1 teaspoon oil each. Spray a 9x13-inch baking pan with nonstick cooking spray.
In a shallow bowl, beat the eggs with the water. In another shallow bowl, combine the bread crumbs,
1/4 cup of the Parmesan cheese, and the Italian seasoning.
Dip the eggplant slices into the egg mixture, then coat with the bread crumb mixture. Discard any leftover egg or bread crumb mixture. Arrange the slices, one layer deep, on the prepared baking sheets.
Bake until lightly browned, about 15 minutes, then turn the slices and bake until crisp-edged, 15 to 20 minutes more.
In a medium saucepan, combine the tomatoes with the garlic. Bring to a boil, covered, stirring as needed; lower the beat and simmer 15 minutes. Set aside.
Spread about 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange a single layer of eggplant slices over the sauce, then top with another layer of sauce. Sprinkle with 1/3 of the mozzarella cheese, then top with another layer of eggplant slices. Repeat to make 2 more layers, then sprinkle with the remaining 1/4 cup Parmesan cheese. Bake until bubbly, about 20 minutes.
- 1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
- 3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
- 2 teaspoons fresh lemon juice
- 1/4 cup packed brown sugar
- 1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
- 1 tablespoon quick-cooking tapioca
- 1-1/2 teaspoons ground cinnamon
- 2 teaspoons granulated sugar
DIRECTIONS
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving (1 slice): Calories: 200, Fat: 8 g, Cholesterol: 8 mg, Sodium: 146 mg, Carbohydrate: 34 g, Dietary Fiber: 2 g, Sugars: 20 g, Protein: 1 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
- 1-1/2 cups water
- 1/2 cup quick-cooking barley
- 1 cup shredded carrots
- 1 tablespoon canola oil
- 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
- 2 tablespoons lemon juice
- Salt and freshly ground black pepper to taste
DIRECTIONS
Bring water to a boil and stir in barley. When water returns to a boil, reduce to medium-low heat, partially cover, and simmer 5 minutes. Add carrots, partially cover, and simmer 5 more minutes. If liquid remains, remove cover and boil until it evaporates. Stir oil, thyme, and lemon juice into barley. Add salt and pepper.
Nutritional Information Per Serving (1/2 of recipe): Calories: 215, Fat: 8 g, Cholesterol: 0 mg, Sodium: 22 mg, Carbohydrate: 35 g, Dietary Fiber: 6 g, Sugars: 4 g, Protein: 5 g
Diabetic Exchanges: 2 Starch, 1 Vegetable, 1 Fat
Yield: 2 servings Serving Size: 1/3 cup egg salad with 1 bread slice
INGREDIENTS
- 2 hard-cooked large eggs, cooled under running water
- 1 tablespoon fat-free sour cream
- 2 teaspoons reduced-fat mayonnaise
- 1/4 teaspoon Dijon-style mustard
- Pinch salt (optional)
- 1/4 cup finely chopped celery
- 2 slices reduced-fat whole-wheat bread
- Paprika for garnish (optional)
DIRECTIONS
Cut each egg in half. Carefully remove the yolks. Discard one yolk.
In a small bowl, mash the remaining egg yolk. Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired). Stir to mix well. Stir in the celery. Chop the egg whites and stir them into the yolk mixture.
Spread the mixture on each slice of bread. Serve as open-faced sandwiches. If desired, garnish with a light sprinkling of paprika.
- 2/3 cup fat-free cottage cheese
- 4 ounces reduced-fat goat cheese
- 4 tablespoons chopped, softened sun-dried tomatoes (not in oil)
- Olive oil cooking spray
- 4 corn, or flour, tortillas
- 2 tablespoons chopped mint leaves
- Alfalfa sprouts, as garnish
DIRECTIONS
Combine cheeses and sun-dried tomatoes in small bowl. Spray large skillet with cooking spray; heat over medium heat until hot. Heat each tortilla in skillet to soften, 30 to 60 seconds on each side.
Spread cheese mixture over half of each tortilla; sprinkle with mint. Press alfalfa sprouts into cheese mixture. Fold tortillas over to close, forming half circles.
Spray with cooking spray and cook, covered, in large skillet over medium heat until browned, 1 to 2 minutes per side. Serve immediately.
Nutritional Information Per Serving (1/2 of recipe): Calories: 259, Fat: 7.6 g, Cholesterol: 10.3 mg, Sodium: 770 mg, Protein: 17.3 g, Carbohydrate: 32.1 g
Diabetic Exchanges: 2 Bread, 2 Meat
- 1/2 cup prepared or deli coleslaw
- 2 tablespoons no-added-sugar tomato salsa
- Salt and freshly ground pepper, to taste
- 1/2 pound sliced, roasted turkey breast
- 4 slices whole-wheat bread
DIRECTIONS
Drain coleslaw in a colander.
Toss coleslaw with tomato salsa and add salt and pepper.
Divide sliced turkey in half and place on 2 slices of bread.
Spoon half the coleslaw on top of the turkey and cover with remaining bread slices. Serve extra coleslaw on the side.
Nutritional Information Per Serving (1/2 of recipe): Calories: 351, Fat: 7 g, Cholesterol: 94 mg, Sodium: 466 mg, Carbohydrate: 33 g, Dietary Fiber: 5 g, Sugars: 8 g, Protein: 40 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat, 1 Vegetable, 1/2 Fat
- 2 egg whites or 1/4 cup no-cholesterol real egg product
- 3/4 cup fat-free milk
- 1 teaspoon vanilla
- 1 cup corn flakes, crushed
- 1 teaspoon ground cinnamon
- 2 teaspoons granulated sugar
- 1/4 cup fresh, or frozen blueberries
- 2 teaspoons grated lemon rind
- 2/3 cup fat-free cottage cheese
- 4 slices day-old, reduced-calorie white bread
DIRECTIONS
Beat egg whites, milk, and vanilla in shallow bowl or pie plate. Combine corn flakes, cinnamon, and granulated sugar on sheet of waxed paper.
Stir blueberries and lemon rind into cottage cheese. Spread cheese mixture on 2 slices of bread; cover with remaining bread slices. Dip both sides of sandwiches into egg mixture, then lightly into crumb mixture, coating both sides. Place sandwiches on lightly greased cookie sheet.
Bake at 450 degrees until crisp and lightly browned, about 10 minutes on each side.
Nutritional Information Per Serving (1/2 of recipe): Calories: 290, Fat: 1.4 g, Cholesterol: 1.7 mg, Sodium: 723 mg, Protein: 21.9 g, Carbohydrate: 49.5 g
Diabetic Exchanges: 3 Bread/Starch, 1 Meat
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