Ingredients:
1 (16-oz.) package dried navy beans 1 T. reduced-calorie
2 quarts water margarine, melted
1 1/2 cups diced onion 2 cups canned tomatoes
1/4 cup diced celery drained ( I use petite diced)
1 tsp salt
Steps in Preparation:
1. Sort and wash beans; place in a large Dutch oven. Cover with water 2 inches above beans; soak overnight. Drain beans.
2. Combine beans and 2 quarts water; bring to a boil. Cover, reduce heat, and simmer 2 hours.
3. Saute' onion and celery in margarine until tender; add onion mixture, tomato, and salt to bean mixture, stirring well.
4. Simmer, uncovered, 1 hour or until beans are tender.
Yield: 11 servings
Serving Size: 1 cup Calories: 160
Carbohydrate: 30 gm Fiber: 8 gm
Protein: 9 gm Sodium: 238 mg
Fat: 1 gm Cholesterol: 0 mg
Saturday, February 18, 2012
OATMEAL COOKIES
Ingredients
1 1/2 cups all-purpose flour Sugar substitute to equal 1/2 cup sugar
1/2 tsp. baking soda I use Splenda: 1 packet=2 tsps.
1/4 tsp. salt 3/4 c. reduced-calorie margarine
1 1/2 cups quick-cooking oats, softened
uncooked 3 T. cold water
Steps in Preparation:
1. Combine first 5 ingredients in a large bowl. Cut margarine into dry mixture with a pastry blender until mixture resembles coarse meal. Sprinkle cold water evenly over surface; stir with a fork until dry ingredients are moistened.
2. Roll dough to 1/4-inch thickness on wax paper. Cut into 46 rounds with a 1 inch cookie cutter. Place cookies on nonstick cookie sheets.
3. Bake at 375 F. for 12 minutes or until lightly browned. Remove to wire racks, and let cool completely.
Yield: 46 cookies
Serving size: 2 cookies Calories: 80
Carbohydrate: 11 gm Fiber: 1 gm
Protein: 2 gm Sodium: 114 mg
Fat: 3 gm Cholesterol: 0 mg
1 1/2 cups all-purpose flour Sugar substitute to equal 1/2 cup sugar
1/2 tsp. baking soda I use Splenda: 1 packet=2 tsps.
1/4 tsp. salt 3/4 c. reduced-calorie margarine
1 1/2 cups quick-cooking oats, softened
uncooked 3 T. cold water
Steps in Preparation:
1. Combine first 5 ingredients in a large bowl. Cut margarine into dry mixture with a pastry blender until mixture resembles coarse meal. Sprinkle cold water evenly over surface; stir with a fork until dry ingredients are moistened.
2. Roll dough to 1/4-inch thickness on wax paper. Cut into 46 rounds with a 1 inch cookie cutter. Place cookies on nonstick cookie sheets.
3. Bake at 375 F. for 12 minutes or until lightly browned. Remove to wire racks, and let cool completely.
Yield: 46 cookies
Serving size: 2 cookies Calories: 80
Carbohydrate: 11 gm Fiber: 1 gm
Protein: 2 gm Sodium: 114 mg
Fat: 3 gm Cholesterol: 0 mg
SQUASH CASSEROLE
Ingredients:
1 pound yellow squash 1 egg
1/2 c. chopped onion Vegetable cooking spray
1/4 c. chopped green pepper 2 T. cracker crumbs
2 T. reduced-calorie mayonnaise 1/4 (1 oz.) shredded reduced-fat Cheddar cheese
1 tsp. salt
2 (4 oz.) jars diced pimiento, drained
Steps in Preparation:
1. Cook squash in boiling water to cover in a medium saucepan 15 minutes or until tender. Drain and mash.
2. Combine onion and next 5 ingredients in a medium bowl, stirring well. Stir in squash.
3. Spoon squash mixture into a 2 qt. casserole coated with cooking spray. Sprinkle with cracker crumbs.
4. Bake at 325 F. for 25 minutes. Top with cheese. and bake an additional 5 mintes or until cheese melts.
Yield: 8 servings
Serving Size: 1/2 cup Calories: 42
Carbohydrate: 4 gm Fiber: 1 gm
Protein: 2 gm Sodium: 360 mg
Fat: 2 gm Cholesterol: 37 mg
1 pound yellow squash 1 egg
1/2 c. chopped onion Vegetable cooking spray
1/4 c. chopped green pepper 2 T. cracker crumbs
2 T. reduced-calorie mayonnaise 1/4 (1 oz.) shredded reduced-fat Cheddar cheese
1 tsp. salt
2 (4 oz.) jars diced pimiento, drained
Steps in Preparation:
1. Cook squash in boiling water to cover in a medium saucepan 15 minutes or until tender. Drain and mash.
2. Combine onion and next 5 ingredients in a medium bowl, stirring well. Stir in squash.
3. Spoon squash mixture into a 2 qt. casserole coated with cooking spray. Sprinkle with cracker crumbs.
4. Bake at 325 F. for 25 minutes. Top with cheese. and bake an additional 5 mintes or until cheese melts.
Yield: 8 servings
Serving Size: 1/2 cup Calories: 42
Carbohydrate: 4 gm Fiber: 1 gm
Protein: 2 gm Sodium: 360 mg
Fat: 2 gm Cholesterol: 37 mg
STUFFED BUTTERNUT SQUASH
Ingredients:
1 med. burrtenut squash 1/4 tsp. salt
1/2 c. water 1/8 tsp. ground cinnamon
1 c., finely chopped apple 1/8 tsp. ground ginger
1/4 c. chopped onion 1/8 tsp. pepper
2 tsp. reduced-calorie margarine, melted 1/8 tsp. apple pie spice
1/2 c. 1% low-fat cottage cheese
Preparations:
1. Cut squash in half lengthwise, and remove seeds. Place halves, cut sied down, in an 11 x 7 x 2 inch baking dish. Pour water around squash, and bake at 350 F/ for about 450 minutes or until squash is tender.
2. Saute' apple and onion in margarine in a large non stick skillet until onion is tender. Stir in cottage cheese and next 4 ingredients. Remove from heat, and set aside.
3. Carefully scoop out squash pulp, reserving shells. Chop pulp.
4. Add squash pulp to apple mixture in skillet, stirring well. Spoon mixture into squash shells, and sprinkle with apple pie spice. Bake at 375 F. for 15 minutes or until toroughly heated.
yield: 8 servings
Serving size: 1/2 cup Calories: 55
Carbohydrate: 9 gm Fiber: 2 gm
Protein: 2 gm Sodium: 137 mg
Fat: 2 gm Cholesterol: 1mg
1 med. burrtenut squash 1/4 tsp. salt
1/2 c. water 1/8 tsp. ground cinnamon
1 c., finely chopped apple 1/8 tsp. ground ginger
1/4 c. chopped onion 1/8 tsp. pepper
2 tsp. reduced-calorie margarine, melted 1/8 tsp. apple pie spice
1/2 c. 1% low-fat cottage cheese
Preparations:
1. Cut squash in half lengthwise, and remove seeds. Place halves, cut sied down, in an 11 x 7 x 2 inch baking dish. Pour water around squash, and bake at 350 F/ for about 450 minutes or until squash is tender.
2. Saute' apple and onion in margarine in a large non stick skillet until onion is tender. Stir in cottage cheese and next 4 ingredients. Remove from heat, and set aside.
3. Carefully scoop out squash pulp, reserving shells. Chop pulp.
4. Add squash pulp to apple mixture in skillet, stirring well. Spoon mixture into squash shells, and sprinkle with apple pie spice. Bake at 375 F. for 15 minutes or until toroughly heated.
yield: 8 servings
Serving size: 1/2 cup Calories: 55
Carbohydrate: 9 gm Fiber: 2 gm
Protein: 2 gm Sodium: 137 mg
Fat: 2 gm Cholesterol: 1mg
Friday, November 18, 2011
MAPLE PECAN TART
I have been working on a diet pecan pie recipe for quite a while and then I found this and decided to try it this year. It sounds interesting. It is called a pecan tart.
It gets added tang from dried cherries. Instead of corn syrup, which is found in most pecan pie recipes, it uses maple syrup. If you can find it, choose dark amber or grade B, because it has the richest maple flavor. The crust, made with heart-healthy pecans and canola oil, couldn't be easier to whip together. Just blend it in the food processor and pat into your tart pan. I wonder if I could use sugar-free syrup.
MAPLE PECAN TART
1 large egg yolk
3 tbsp. unsalted butter, melted and divided
2 tbsps canola oil
1 tbsp water
2 cups pecan halves, divided
1 tbsp grandulated sugar
1 cup plus 2 tbsp all-purpose flour
1/2 tsp salt, divided
2 large eggs
1/2 cup pure maple syrup
1/2 cup dark brown sugar
2 tsps dark rum optional
1/3 cup dried cherries, chopped
1. Preheat oven to 400 F. Generously coat a 9-inch tart pan with removable bottom with cooking spray.
2. Combine egg yolk, 2 tbsp butter, oil and water in a small bowl. Process 1/2 cup pecans and sugar in a food processor to the consistency of coarse meal. Add flour and 1/4 tsp. salt and pulse until combined.
3. Spread the mixture evenly into the prepared pan, pressing it into the bottom and all the way up the sides to form a crust. place on a baking sheet and bake just until dry and beginning to brown on the edges.
4. Meanwhile, whisk eggs, maple syrup, brown sugar, rum and the remaining 1 tbsp butter and the remaining 1/4 tsp salt in a medium bowl. Transfer 1/4 cup of the mixture to a small bowl. Chop 1/2 cup pecans and add to the medium bowl. Stir in cherries. Mix the remaining 1 cup pecans with the reserved maple mixture.
5. Remove the tart crust from the oven. Reduce the oven temp to 350 F.
6. If there are any cracks in the crust, sprinkle with a little flour and use a dry pastry brush to "seal" the flour in to the cracks. Evenly spread the filling in the crust. Arrange the maple syrup-coated pecans decoratively on top and drizzle with any remaining mixture.
7. Bake the tart until it no longer jiggles in the center when gently shaken, 25 to 30 minutes. Let cool on a wire rack for about 20 minutes. Remove the sides of the pan (use a butter knife to gently loosen the tart from the pan sides if it sticks in spots.) Let cool completely, about 40 minutes more.
It gets added tang from dried cherries. Instead of corn syrup, which is found in most pecan pie recipes, it uses maple syrup. If you can find it, choose dark amber or grade B, because it has the richest maple flavor. The crust, made with heart-healthy pecans and canola oil, couldn't be easier to whip together. Just blend it in the food processor and pat into your tart pan. I wonder if I could use sugar-free syrup.
MAPLE PECAN TART
1 large egg yolk
3 tbsp. unsalted butter, melted and divided
2 tbsps canola oil
1 tbsp water
2 cups pecan halves, divided
1 tbsp grandulated sugar
1 cup plus 2 tbsp all-purpose flour
1/2 tsp salt, divided
2 large eggs
1/2 cup pure maple syrup
1/2 cup dark brown sugar
2 tsps dark rum optional
1/3 cup dried cherries, chopped
1. Preheat oven to 400 F. Generously coat a 9-inch tart pan with removable bottom with cooking spray.
2. Combine egg yolk, 2 tbsp butter, oil and water in a small bowl. Process 1/2 cup pecans and sugar in a food processor to the consistency of coarse meal. Add flour and 1/4 tsp. salt and pulse until combined.
3. Spread the mixture evenly into the prepared pan, pressing it into the bottom and all the way up the sides to form a crust. place on a baking sheet and bake just until dry and beginning to brown on the edges.
4. Meanwhile, whisk eggs, maple syrup, brown sugar, rum and the remaining 1 tbsp butter and the remaining 1/4 tsp salt in a medium bowl. Transfer 1/4 cup of the mixture to a small bowl. Chop 1/2 cup pecans and add to the medium bowl. Stir in cherries. Mix the remaining 1 cup pecans with the reserved maple mixture.
5. Remove the tart crust from the oven. Reduce the oven temp to 350 F.
6. If there are any cracks in the crust, sprinkle with a little flour and use a dry pastry brush to "seal" the flour in to the cracks. Evenly spread the filling in the crust. Arrange the maple syrup-coated pecans decoratively on top and drizzle with any remaining mixture.
7. Bake the tart until it no longer jiggles in the center when gently shaken, 25 to 30 minutes. Let cool on a wire rack for about 20 minutes. Remove the sides of the pan (use a butter knife to gently loosen the tart from the pan sides if it sticks in spots.) Let cool completely, about 40 minutes more.
Friday, October 14, 2011
FRUITY CHICKEN SALAD
The most amazing chicken salad I ever tasted was made by my aunt Josie when I was about 10 years old. Her husband did not like chicken any way you could make it so she had to cover up the taste. She tried all different ingredients to mask the taste but it was still there. Finally one night while Paula , her daughter and I were doing our homework, my aunt came up with a great recipe and I still use it today. When she had finished, she fixed my uncle a plate, serving the salad on a bed of lettuce with a slice of tomato and some chips. When he had finished, she asked him,"how was your salad?" He replied that it tasted a little to much like chicken to suit him. My cousin and I just about died laughing because it was suppose to taste like chicken. I think they were the Edith and Archie Bunker in my family excluding the fact that they lived in the South and had a little bit more flavor to there vocabulary. So just try this one on for size.
1 5 to 6 lb. roasted or baked chicken (de-boned) chopped
l large Granny Smith apple chopped
1 large Red Delicious apple chopped
1 medium red onion chopped
1 small can crushed pineapple drained
1 stalk of celery chopped
1 cup white grapes cut in 1/3's
1 cup purple grapes cut in 1/3's
1 tsp sea salt
1/2 tsp red pepper
2 tsp mustard
1/2 cup mayonnaise or enough to mix well.
1/2 cup chopped nuts (walnuts or almonds)
Mix all ingredients and serve on a bed of lettuce with sliced tomatoes and crackers.
I first published this recipe on my blog whoknowsaboutrhonda but I decided to move it to this blog with all my diabetic recipes.
1 5 to 6 lb. roasted or baked chicken (de-boned) chopped
l large Granny Smith apple chopped
1 large Red Delicious apple chopped
1 medium red onion chopped
1 small can crushed pineapple drained
1 stalk of celery chopped
1 cup white grapes cut in 1/3's
1 cup purple grapes cut in 1/3's
1 tsp sea salt
1/2 tsp red pepper
2 tsp mustard
1/2 cup mayonnaise or enough to mix well.
1/2 cup chopped nuts (walnuts or almonds)
Mix all ingredients and serve on a bed of lettuce with sliced tomatoes and crackers.
I first published this recipe on my blog whoknowsaboutrhonda but I decided to move it to this blog with all my diabetic recipes.
FESTIVE CHEESE BALL
In all my cooking with diabetic ingredients, I never use fat free products. All of the fat is replaced with extra sugar. However, I do look for sugar-free products especially sweetened with Splenda. I have now learned that dark brown sugar is better for you than the sugar substitutes. So this recipe uses reduced fat products with no added sugar. Cheese is one product that you have to use sparingly in any diabetic menu.
2 pkgs of reduced-fat cream cheese (8 ozs.) room temperature
1 block of reduced fat Cheddar cheese (8 ozs.)
1 T. onion, finely chopped. use red or purple onion*
2 T. green bell pepper finely chopped
2 T. red bell pepper finely chopped
2 tsp. Worcestershire sauce
1 tsp. lemon juice-fresh or bottled
1/8 tsp. sea salt*
1/8 tsp. red pepper
1/2 cup chopped walnuts or almonds
1/4 tsp of Accent
any type of crackers or vegetables
Grate cheddar cheese*. Mix cream cheese with food processor and add grated cheese. Beat until just blended. Mix in vegetables with salt and pepper. Shape into a ball and wrap in plastic wrap. Chill thoroughly. Roll in chopped nuts and serve with crackers or vegetables.
* Blue or purple vegetables are better for diabetics. This coloring helps your heart.
* grating your own cheese makes for a creamier texture to the cheese ball instead of using the pre-shredded cheese.
2 pkgs of reduced-fat cream cheese (8 ozs.) room temperature
1 block of reduced fat Cheddar cheese (8 ozs.)
1 T. onion, finely chopped. use red or purple onion*
2 T. green bell pepper finely chopped
2 T. red bell pepper finely chopped
2 tsp. Worcestershire sauce
1 tsp. lemon juice-fresh or bottled
1/8 tsp. sea salt*
1/8 tsp. red pepper
1/2 cup chopped walnuts or almonds
1/4 tsp of Accent
any type of crackers or vegetables
Grate cheddar cheese*. Mix cream cheese with food processor and add grated cheese. Beat until just blended. Mix in vegetables with salt and pepper. Shape into a ball and wrap in plastic wrap. Chill thoroughly. Roll in chopped nuts and serve with crackers or vegetables.
* Blue or purple vegetables are better for diabetics. This coloring helps your heart.
* grating your own cheese makes for a creamier texture to the cheese ball instead of using the pre-shredded cheese.
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