TALK TKL - 10-10-97 - Low Fat Chat and Recipe Swap
Vegetarian Breakfast "Sausage"
Black Bean Cakes
Favorite Vegetable Soup
Fried Tofu
Seven Layer Casserole
Hershey's 50% Reduced Fat Chocolate Brownies
Spanish Rice
Vegetable Moussaka
Hershey's 50% Reduced Fat Chocolate Syrup Snack Cake
Hershey's 50% Reduced Fat Chocolatey Chip Cookies
Grape Nuts Bars
Hershey's 50% Reduced Fat Filled Angel Cake Roll
Roasted Red Bell Pepper Spread
Honey Cake
Devil's Food Cake
Orange Vanilla Froth
Applesauce Spice Cake (Diabetic)
Chocolate meringue cookies (Diabetic)
Chocolate-Filled Cake Roll (Diabetic)
Hershey's 50% Reduced Fat Banana Nut Bread
Celebration Cheesecake Squares
Lemon Cream Pie (Diabetic)
Chicken Dijon Pasta Salad
Diabetic Thanksgiving Cheesecake
Sweet Potatoes And Broccoli(Diabetic)
Sweet Potato Tart
Pasta with Garlic and Herbs
Margarita Pie
Italian Omelet
Smoky Tomato Catsup
New-Style Mashed Potatoes
Cranberry Pumpkin Bread

Betsy, NY (9:08:36 pm) :
eat-lf.v096.n026.2
From: mleberte@sas.upenn.edu (Michelle Leberte)
Date: Thu, 25 Apr 1996
Vegetarian Breakfast "Sausage"
1 cup uncooked oatmeal
3 egg whites OR the equivalent of 2 eggs of egg substitute 1 tsp ground sage
1 tsp ground fennel
dash ground rosemary, parsley, and dill
salt and black pepper to taste
Mix all ingredients well and form into four patties. Brown in a non-stick
skillet (this has a tendency to stick, so you might want to use a *light*
spray of non-stick cooking spray). To the skillet add 3 cups of vegetable
stock, or 3 cups of water mixed with a veggie boullion cube. Bring to a
boil, cover, reduce heat, and simmer for 20 minutes. Remove patties from
liquid, and re-brown before serving (they should be very dark brown and a
little crispy on the outside). The leftover liquid can be thickened with a
little flour to make a nice gravy to pour over the "sausage". The trick to
this recipe is to make the patties procgiy. If you pack them too tightly,
the middles will become glutinous; if they are not packed tightly enough
they will fall apart.
Doublingthe recipe works well. If you're not going to use the patties right
away, do not re-brown after boiling; save the re-browning for just before
serving. They will keep several days in the refrigerator.
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Betsy, NY (9:11:39 pm) :
eat-lf.v096.n026.2
From: mleberte@sas.upenn.edu (Michelle Leberte)
Date: Thu, 25 Apr 1996
Black Bean Cakes
1/2 lb. dried black beans, rinsed (I used 1 cup) water for soaking and
cooking beans
1/3 c veg broth or liquid for saute
1/2 onion, chopped
2 garlic cloves, chopped
1/2 green bell pepper, chopped
1/2 or 1 jalapeno chili, chopped
1 Tbsp honey
1 Tbsp cider vinegar
1 tsp chili powder
1 tsp ground cumin
Cover beans with water and soak overnight in heavy pot. Drain. Add enough
fresh water to pot to cover beans by 4 inches. Boil until just tender, about
1 hour.
Heat broth or water in heavy skillet over med. heat. Add onion, bell pepper,
garlic and jalapeno. Saute till tender, about 6 minutes. Add onion mixture
to beans.
Stir in honey, vinegar, chili powder and cumin. Simmer over low heat till
beans are very tender and liquid is absorbed, stirring occasionally about 45
minutes. The more liquid that gets absorbed, the better off you will be when
the mixture has to be cooked until it dries out. Don't cook out all the
liquid though. (Can be made 2 days ahead. Cover and chill)
Puree beans. Season with salt and pepper. Transfer to non-stick skillet.
Stir over med. heat until very thick and dry, kind of mashed potato
consistency. Here's where my recipe differed from the posted one. It said
that it would take 4 minutes, it took me over 30 minutes but that may have
been since I didn't cook out all the liquid.
Cool.
form bean puree into six 2-inch diameter cakes. Spray nonstick pan with
PAM-like substance. Heat over med. heat. Cook cakes till brown, about 4
minutes per side. Be careful turning them over, they don't become solid when
they cook.
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Betsy, NY (9:13:29 pm) : eat-lf.v096.n026.2
From: mleberte@sas.upenn.edu (Michelle Leberte)
Date: Thu, 25 Apr 1996
Favorite Vegetable Soup
1/4 C diced onion
2 packets instant vegetable broth and seasoning mix 2 garlic cloves, minced
1-1/2 C thinly sliced zucchini
1/2 C each thinly sliced carrot and chopped seeded tomato 1 tsp. chopped
fresh parsley
1/4 tsp. basil leaves
1/8 tsp. pepper
In 1-1/2 quart nonstick saucepan, combine onion, broth mix and garlic; cook,
stirring occasionally until onion is translucent. Add remaining ingredients
and stir to combine; cover and cook over low heat, stirring occasionally,
about 10 minutes. Add 2 C water and bring to a boil. Reduce heat to medium,
cover and cook until vegetables are soft, about 20 minutes.
Using a slotted spoon, remove about 1/2 C of the vegetables from saucepan
and set aside.
Puree the remaining soup in 2 batches . Return pureed mixture to saucepan,
add reserved vegetables and heat.
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Betsy, NY (9:13:57 pm) :
eat-lf.v096.n026.2
From: mleberte@sas.upenn.edu (Michelle Leberte)
Date: Thu, 25 Apr 1996
Fried Tofu
Just slice the tofu into a little bit bigger than a quarter of an inch long
pieces and fry them until they are crispy and lightly browned.
Sauce for Fried Tofu
1/4 cup soy sauce
1 teaspoon of sugar (add more for taste if you want to) 1 teaspoon of
vinegar (rice wine vinegar is preferred) 1 clove of garlic chopped (or as
many as you like) 1 tablespoon full of very thinly sliced onions (for
flavor) 1 tablespoon of finely chopped scallions 1 tablespoon of sesame oil
1 teaspoon of sesame seeds (either ground up or by the seed) And add one ice
cube for thinning out the salty flavor of the soy sauce and also to eat the
fried tofu with a cool (temperature wise) dip.
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Betsy, NY (9:14:29 pm) :
eat-lf.v096.n026.2
From: mleberte@sas.upenn.edu (Michelle Leberte)
Date: Thu, 25 Apr 1996
Seven Layer Casserole
1 cup uncooked brown rice
1 cup cooked kidney beans
1 cup potatoes, diced
1 cup frozen green peas
1 cup green pepper, diced
1 cup frozen corn
1 cup onions, diced
2 (8oz) cans tomato sauce
3/4 cup water
freshly ground black pepper
Using a large casserole dish, layer the rice, beans, potatoes and peas.
Sprinkle with some pepper, if desired. Pour 1 (8oz) can of tomato sauce over
the layers, then pour 1/2 cup water in. Continue layering the green pepper,
corn and onions. Sprinkle with a little more black pepper. Pour in the
second can of tomato sauce and the remaining 1/4 cup of water.
Cover and bake at 350 degrees for 1 hour, then uncover and continue to cook
for 30 minutes longer.
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Vicki,La (9:18:32 pm) : HERSHEY'S 50% REDUCED FAT CHOCOLATE
BROWNIES
3/4 cup HERSHEY'S Cocoa
1/2 teaspoon baking soda
2/3 cup lower fat (40% oil) margarine, melted and divided
1/2 cup boiling water
2 cups sugar
3 egg whites
1 teaspoon vanilla extract
1-1/3 cups all-purpose flour
1/4 teaspoon salt
1 cup HERSHEY'S 50% Reduced Fat Semi-Sweet Baking Chips
Heat oven to 350 F. Spray 13x9-inch baking pan with vegetable oil spray. In
large bowl, stir
together cocoa and baking soda; stir in 1/3 cup melted margarine. Add
boiling water; stir until
mixture thickens. Stir in sugar, egg whites, vanilla and remaining 1/3 cup
melted margarine; stir until
smooth. Add flour and salt; blend completely. Stir in baking chips; pour
into prepared pan. Bake
30 to 35 minutes or until brownies begin to pull away from sides of pan.
Cool completely in pan on
wire rack. Cut into squares. 36 brownies.
Nutrition Facts Serv size: 1 piece (31g), Servings: 36, Amount Per Serving:
Calories 100, Fat Cal.
25, Total Fat 3g (5%DV), Sat.Fat 1.5g (8% DV), Cholest. 0mg (0%DV), Sodium
55mg (2%
DV), Total carb. 19g (6% DV), Dietary Fiber less than 1g (4% DV), Sugars
14g, Protein 1g,
Vitamin A (2% DV), Vitamin C (0% DV), Calcium (0% DV), Iron (2% DV). Percent
Daily
Values (DV) are based on a 2,000 calorie diet.
Contains 1 g of Salatrim per serving, only 55% of which is used by the body.
Therefore this recipe
provides 2.5 g of available total fat per serving vs. 5 g in the HERSHEY'S
ULTIMATE
CHOCOLATE BROWNIES recipe.
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Betsy, NY (9:20:01 pm) : eat-lf.v096.n026.2
From: mleberte@sas.upenn.edu (Michelle Leberte)
Date: Thu, 25 Apr 1996
Spanish Rice
3 C cooked brown rice
1 onion
1 green pepper
Baco bits (optional - original of course called for bacon)
1.5 tsp salt
1/8 tsp cayenne
2 tsp cumin
2 tsp chili powder
Saute in water the onion, green pepper & any other veggies you may want to
add. Put all ingredients together & bake at 400 degree for 25 to 30 minutes.
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Betsy, NY (9:20:24 pm) :
eat-lf.v096.n026.2
From: mleberte@sas.upenn.edu (Michelle Leberte)
Date: Thu, 25 Apr 1996
Vegetable Moussaka
2 medium eggplants
little salt
1 medium onion, minced
1-19 oz. can chickpeas, drained
1-28 oz. can tomatoes
1 tsp. each dried oregano, basil
1/2 tsp. cinnamon, pepper
1 tbs. parmesan (this can be left out)
Topping:
1 pound Tofu
1 medium onion, quartered
2 egg whites
pinch nutmeg
Slice eggplants lengthwise into 1/4" slices: sprinkle with a little salt.
Let drain in colander for 30 minutes. Bake on greased baking sheets at 350
degree oven for 15 minutes. Turn and bake a further 15 minutes. In nonstick
pan, cook onion and garlic, stirring for 2 minutes. Add chick peas, mashing
slightly. Stir in tomatoes, oregano, basil, cinnamon, pepper and a little
salt. Bring to boil. Reduce to simmer, cook uncovered for 20 minutes,
stirring occasionally. Process in food processor until mixture resembles
coarse meal. Lightly spray 9 X 13 pan with Pam. Layer half the eggplant,
then all the chickpea mixture, a little parmesan.(I used bread crumbs-very
dry ones),then the remaining eggplant. Topping: in food processor, puree
tofu, onion, egg whites and nutmeg. Spread over Moussaka. Sprinkle with a
little parmesan(I used bread crumbs seasoned with a little oregano and
pepper). Bake in a 350 degree oven for 30 minutes. Serves 8.
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Vicki,La (9:20:35 pm) : HERSHEY'S 50% REDUCED FAT CHOCOLATE
SYRUP SNACK CAKE
1/2 cup (1 stick) 60% vegetable oil spread, softened
1 cup sugar
1-1/2 cups (16-oz. can) HERSHEY'S Syrup
3 eggs
1 cup all-purpose flour
1/4 cup HERSHEY'S Cocoa
1 cup HERSHEY'S Reduced Fat Semi-Sweet Baking Chips
1/4 cup chopped nuts
QUICK VANILLA DRIZZLE (recipe follows)
Heat oven to 350F. Spray 13x9x2-inch baking pan with vegetable cooking
spray. In large bowl,
beat spread and sugar on medium speed of electric mixer until well blended.
Add syrup, eggs, flour
and cocoa; beat well. Pour batter into prepared pan. Sprinkle chips and nuts
over top. Bake 30 to
35 minutes or until cake springs back when touched gently in center. Cool
completely in pan on
wire rack. Drizzle QUICK VANILLA DRIZZLE over top.
15 servings.
QUICK VANILLA DRIZZLE: In small bowl, stir together 1/2 cup powdered sugar
and 2 to 3
teaspoons skim milk. About 1/4 cup drizzle.
Nutrition facts:
Serv size: 1 piece (87g), Servings: 15, Amount Per Serving: Calories 280,
Fat Cal. 60, Total Fat
8g* (12% DV), Sat.Fat 3.5G (18% DV), Cholest. 45mg (15% DV), Sodium 75mg (3%
DV),
Total carb. 51g (17% DV), Dietary Fiber 2g (8% DV), Sugars 40g, Protein 4g,
Vitamin A (6%
DV), Vitamin C (0% DV), Calcium (2% DV), Iron (8% DV). Percent Daily Values
(DV) are
based on a 2,000 calorie diet.
*contains 2.5g of Salatrim per serving, only 55% of which is used by the
body. Therefore this
recipe provides 7g of available fat per serving vs 16g in the regular
Hershey's Chocolate Syrup
Snack Cake recipe
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Vicki,La (9:21:58 pm) : HERSHEY'S 50% REDUCED FAT CHOCOLATEY
CHIP COOKIES
2-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup (1 stick) 60% oil spread
3/4 cup granulated sugar
3/4 cup packed light brown sugar
1 teaspoon vanilla extract
2 eggs
2 cups (12 ounces) reduced fat semi-sweet baking chips
Heat oven to 375 degrees Fahrenheit. Stir together flour, baking soda and
salt. In large bowl, beat
spread, granulated sugar, brown sugar and vanilla with electric mixer until
creamy. Add eggs, beat
well. Gradually add flour mixture, beating well. Stir in chips. Drop by
rounded teaspoons onto
ungreased cookie sheet. Bake 8-10 minutes or until lightly browned. Cool
slightly; remove from
cookie sheet to wire rack.
To make softer, chewier cookies, add 1 or 2 tablespoons unsweetened
applesauce to egg mixture.
Makes 5 dozen cookies.
Nutrition information per cookie: 70 calories, 2.5 grams total fat (2 grams
available fat versus 4.5
grams fat in a classic chocolate chip cookie)
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Betsy, NY (9:23:27 pm) :
MESSAGE eat-lf.v096.n026.18
From: Natalie Frankel Natalie.Frankel@mixcom.com
from the Healthy Heart Handbook, by Neal Pinckney
GRAPE NUTS BARS
3 cups Grape Nuts cereal
1 cup non-fat Soy Moo or any low fat soy milk or rice milk
1 cup unsweetened applesauce
1 cup raisins
2 tsp vanilla extract
Preheat oven to 350 degrees. Mix all ingredients together. Pour into a
non-stick 9" square baking dish. Bake for 35 minutes or until firm. Cool and
cut into 12 squares.
You can add any combination of spices or extracts, lemon or orange peel to
vary the flavor.
These bars keep well in the freezer and are excellent for traveling.
Per each square:
calories 164
fat 0.41g (2% CFF)
carbohydrate 37.7g
protein 4.7g
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Vicki,La (9:23:39 pm) :
HERSHEY'S 50% REDUCED FAT FILLED ANGEL
CAKE ROLL
1 package (16 oz.) angel food cake mix
FILLING:
1 envelope unflavored gelatin
1/4 cup cold water
1 package (8 oz.) Neufchatel cheese (reduced fat cream cheese), softened
1/3 cup powdered sugar
2 teaspoons vanilla extract
1 cup HERSHEY'S Reduced Fat Semi-Sweet Baking Chips
1/2 cup skim milk
1-1/2 cups frozen light non-dairy whipped topping, thawed
* Heat oven to 350F. Line 15-1/2x10-1/2x1-inch jelly-roll pan with foil;
extending foil about 1 inch
above edge of pan. Sprinkle clean towel with powdered sugar.
* Prepare cake according to package directions. Pour batter into prepared
pan. Bake 25 minutes
or until top springs back when touched lightly. Immediately invert onto
prepared towel; gently peel
off foil. If necessary, trim crusty edges from cake. Immediately roll cake
and towel together,
starting from narrow edge. Cool completely on wire rack.
* Prepare FILLING: In small bowl, sprinkle gelatin over water; allow to
stand 3 minutes to soften.
In food processor, combine Neufchatel cheese, powdered sugar and vanilla;
process until smooth.
In medium microwave-safe bowl, place chips and skim milk. Microwave at HIGH
(100%) 1-1/2
minutes. Add gelatin mixture; stir until gelatin is dissolved and mixture is
smooth. Pour chip mixture
into cheese mixture; process until smooth, about 2 minutes. Add whipped
topping; process about 1
minute. Pour mixture into medium bowl; refrigerate until set, about 2 hours.
* Unroll cake; remove towel. Spread filling to within 1/2 inch of edges of
cake. Starting at narrow
edge, reroll cake. Place seam side down on serving plate. Refrigerate about
2 hours. Lightly dust
with powdered sugar before serving.
10 servings.
Nutrition facts:
Serv size: 1 piece (112g), Servings: 12, Amount Per Serving: Calories 290,
Fat Cal. 70, Total Fat
9g* (14% DV), Sat.Fat 7G (35% DV), Cholest. 15mg (5% DV), Sodium 370mg (15%
DV),
Total carb. 48g (16% DV), Dietary Fiber 1g (4% DV), Sugars 40g, Protein 7g,
Vitamin A (0%
DV), Vitamin C (0% DV), Calcium (6% DV), Iron (2% DV). Percent Daily Values
(DV) are
based on a 2,000 calorie diet.
*contains 3g of Salatrim per serving, only 55% of which is used by the body.
Therefore this recipe
provides 8g of available total fat per serving vs 20g in HERSHEY'S Angel
Cake Roll With Mousse
Filling
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Angel, La. (9:25:18 pm) : Roasted Red Bell Pepper Spread
This recipe make a lot of spread; the leftover are great on pasta and
grilled fish or chicken.
4 large red bell peppers
1 (8oz.) package fresh mushrooms, sliced
1/4 cup chopped purple onion
2 garlic cloves, minced
2 tablespoons olive oil, divided
1 cup grated Parmesan cheese
1/2 cup Italian seasoned breadcrumbs
1/4 cup walnut pieces, finely chopped
2 tablespoons minced fresh or 2 teaspoons dried basil
2 teaspoons lemon juice
1 teaspoon Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon hot sauce
Garnish: fresh fennel sprigs
Place bell peppers on an aluminum, foil lined baking sheet. Broil 5 inches
from heat (with electric oven door partially open) 5 to 10 minutes on each
side or until bell peppers look blistered. Place bell peppers in a heavy
duty zip top plastic bag; seal and let stand 10 minutes to loosen skins.
Peel bell peppers; remove and discard seeds. Saute sliced mushrooms, chopped
purple onion, and garlic in 1 1/2 teaspoons hot oil in a large skillet 10
minutes or until liquid has evaporated. Remove mixture from heat, and set
aside. Process bell peppers in a food processor until smooth, stopping to
scrape down sides. Add mushroom mixture, remaining 1 1/2 tablespoons oil,
Parmesan cheese, and next 8 ingrediants; pulse until ground. Serve with
breatsticks, crackers, or assorted fresh vegetables. Garnish, if desired
Yield: 3 cups
Per 1/4 cup serving: Calories 98, Fat 6.1 g. Cholesterol 5 mg. Sodium 361
mg.
Recipe from Southern Living.
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Betsy, NY (9:29:22 pm) :
Title: Honey Cake
Categories: Diabetic, Cakes
Yield: 24 servings
3 Eggs
1/4 c Sugar
1/4 c Soft margarine
2 1/2 c Flour
1 ts Baking powder
1 ts Baking soda
1/2 ts Ground cinnamon
1/4 ts Ground nutmeg
1/8 ts Ground cloves
1/4 c Honey
1 c Cold strong coffee
1 Ripe banana, mashed
NOTE: Honey Cake has 1 tsp of sugar per serving.
Beat the eggs until thick. Add the sugar gradually. Beat in the margarine.
Stir the flour, baking powder, baking soda and spices together. Add
gradually to the creamed mixture with the honey and coffee. Beat until
combined. Add the banana.
Pour the batter into a lightly oiled and floured tube pan or two nine inch
loaf pans. Bake in 350 F oven for 45 to 50 minutes. Remove from the oven and
cool on a wire rack for 5 minutes before removing from the pan. Cool
thoroughly before slicing.
1/24 recipe - 93 calories, 1 bread exchange, 1/2 fat 15 grams carbohydrate,
2 grams protein, 3 grams fat 76 mg sodium, 41 mg potassium, 33 mg
cholesterol
Source: section of traditional Jewish recipes, Am. Diabetes Assoc. Holiday
Cookbook by Betty Wedman, 1986 Shared but not tested by Elizabeth Rodier,
Nov 93
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Betsy, NY (9:30:07 pm) :
Title: Devil's Food Cake
Categories: Diabetic, Desserts, Cakes
Yield: 18 sweet ones
1/2 c Cocoa;
1/2 c Boiling water;
2 c Cake flour;
1/2 ts Baking soda;
1 1/2 ts Baking powder;
1/8 ts Salt;
1/3 c Sugar;(or substitute)
3/4 c Liquid egg substitute;(room temperature)
1 ts Vanilla;
1/2 c Margarine; room temperature
Stir together cocoa and boiling water until smooth. Set aside to cool to
room temp. Place flour, baking soda, baking powder, salt and sugar in mixer
bowl and mix at low speed about 1 minute to blend. Add egg substitute,
sweetener, and vanilla to cocoa mixture and mix well. Add margarine to dry
ingredients along with cocoa mixture and mix well at medium speed about 1
minute. Pour into 9" square or 9x13 cake pan that has been greased with
margarine. Bake at 350 F for about 30 minutes, or until a cake tester comes
out clean and cake pulls away from the sides of the pan. Cool in the pan and
cut 6x3 to yield 18 pieces. Serve cold with a tablespoon of Whipped Topping
or warm with some Chocolate Sauce. Allow 1 piece per serving: Food Exchange
per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 119; CHO: 16; PRO: 2gm;
FAT: 6gm;
Source: The New Diabetic Cookbook by Mabel Cavaiani; Brought by to you and
yours via Nancy O'Brion and her Meal-Master
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Candy,VA (9:30:16 pm) : ORANGE VANILLA FROTH
1 cup each low-calorie orange-flavored drink( 4 calories per 8 oz) and
vanilla ice milk
3 ice cubes
Chill two 10 oz glasses. Process in blender the orange drink and ice milk.
Pour into chilled glasses and serve right away.
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Betsy, NY (9:32:27 pm) :
Title: Applesauce Spice Cake #3
Categories: Cakes, Diabetic
Yield: 28 slices
3 c Water, divided
1 1/4 c Raisins
2 1/2 c Unsweetened applesauce
3 ea Eggs, beaten **
Sugar substitute to equal 1 1/2 cups sugar
1 c Vegetable oil
3 c Self-rising flour
3 tb Ground cinnamon
1/4 ts Baking soda
2 tb Vanilla extract
Vegetable cooking spray
**PERSONAL NOTE from Ursula Taylor - to cut back on fat why not use an egg
substitute.
SOURCE: All New Cookbook for Diabetics and Their Families, University of
Alabama at Birmingham, copyright 1988, ISBN #0-8487-0750-8. MM format by
Ursula R. Taylor.
1. Combine 2 1/2 cups water and raisins in a small Dutch oven; bring to a
boil. Boil until water evaporates or is absorbed by raisins. Remove from
heat.
2. Add applesauce, eggs, sugar substitute, oil, and remaining 1/2 cup water.
Stir until well combined.
3. Sift together flour, cinnamon, and soda; gradually add to applesauce
mixture with vanilla, stirring after each addition.
4. Spoon batter into a 10-inch Bundt pan coated with spray. Bake at 350~ for
40 to 45 minutes or until a wooden pick inserted in center comes out clean.
Cool in pan 10 minutes; remove from pan, and cool on a wire rack.
Yield: 28 slices.
Exchanges per slice: 2 fat, 1 starch and 1/2 fruit. Nutritional information
per slice: 165 calories, 20 gm carbohydrate, 2 gm protein, 29 mg
cholesterol, 8 gm fat, trace of fiber and 26 mg sodium.
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Betsy, NY (9:32:51 pm) :
Title: Chocolate meringue cookies
Categories: Cookies, Diabetic
Yield: 30 cookies
2 Egg whites
3 pk Sweet and low
1 ts Vanilla
1/4 c Alba chocolate dry skim milk
Beat whites stiff gradually adding sweetener and vanilla. Carefully fold in
( dry ) milk. Drop by teaspoonful onto nonstick baking sheet. Bake 275 for
25 minutes or crisp.
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Betsy, NY (9:34:29 pm) :
Title: Chocolate-Filled Cake Roll
Categories: Diabetic, Cakes, Fillings
Yield: 15 servings
===Cake===
5 Eggs
1/2 c Sugar
3 pk Sweet'n Low
1 ts Vanilla extract
3/4 c All-purpose flour
2 tb Cornstarch
1 ts Baking powder
===Filling===
2 c Skim milk
1 pk S/f chocolate instant
- pudding mix
===Topping===
2 ts S/f cocoa mix
Preheat oven to 400 degrees F. Grease and line the bottom of a 10x15" jelly
roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy. Sprinkle sugar,
Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together. Sprinkle half the
mixture over batter; fold in with spatula. Repeat with remaining flour
mixture. Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and
springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil. Loosen edges
of cake; unmold on foil. Roll cake jelly roll style, with towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
Meanwhile, to make filling, blend milk with pudding mix according to package
directions. Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll. Sprinkle sugar-free
cocoa over the top to decorate. Cut into 1" slices and serve.
Nutritional information per serving: Carbohydrates - 21g; Protein - 5; Fat -
2g; Calories - 122; Fiber - .2g; Sodium - 197mg; Cholesterol - 92mg.
Exchanges per serving: 1 Fruit exchange plus 1/2 Skim milk exchange plus 1/2
Fat exchange
NOTE: This cake can also be filled with a sweet fruit spread, using 1 1/4
cup spread. Recipes for a few follow. NF
Nutritional information per serving using fruit spread: Carbohydrates - 15g;
Protein - 3g; Fat - 2g; Calories - 88; Fiber - .5g; Sodium - 46mg;
Cholesterol - 91.
Exchanges per serving: 1 Starch exchange
Source: The Art of Cooking for the Diabetic, by Mary Abbott Hess
Formatted by: Nancy Filbert; April, 1995
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Vicki,La (9:36:41 pm) : HERSHEY'S 50% REDUCED FAT BANANA NUT
BREAD
1/2 cup fat-free dairy sour cream
2 teaspoons baking soda
1-1/2 cups sugar
1/4 cup (1/2 stick) margarine, softened
1/2 cup frozen egg substitute, thawed
3/4 teaspoon salt
3 cups all-purpose flour
1 cup mashed ripe banana (3 medium)
1 teaspoon vanilla extract
2 cups (12-oz. pkg.) HERSHEY'S Reduced Fat Semi-Sweet Baking Chips
1/2 cup chopped nuts
Heat oven to 350F. Lightly spray two 9x5x3-inch loaf pans with non-stick
vegetable cooking
spray. In small bowl, stir together sour cream and baking soda; set aside.
In large bowl, beat sugar
and margarine on medium speed of electric mixer until well blended. Add egg
substitute and salt;
beat well. Gradually add flour to sugar mixture, beating until well blended.
Add sour cream mixture,
banana and vanilla; beat until smooth. Fold in chips and nuts. Pour batter
evenly into prepared
pans. Bake 45 to 55 minutes or until wooden pick inserted in center comes
out clean. Cool 10
minutes. Remove from pans to wire rack; immediately wrap in plastic wrap.
Cool completely
before slicing.
2 loaves (32 servings).
Nutrition facts:
Serv size: 1 slice (53g), Servings: 32, Amount Per Serving: Calories 160,
Fat Cal. 35, Total Fat
5g* (8% DV), Sat.Fat 2.5G (13% DV), Cholest. 0mg (0% DV), Sodium 150mg (6%
DV), Total
carb. 27g (9% DV), Dietary Fiber 1g (4% DV), Sugars 17g, Protein 3g, Vitamin
A (0% DV),
Vitamin C (0% DV), Calcium (0% DV), Iron (4% DV). Percent Daily Values (DV)
are based on
a 2,000 calorie diet.
*contains 2g of Salatrim per serving, only 55% of which is used by the body.
Therefore this recipe
provides 4g of available fat per serving vs 11g in the regular Hershey's
Chocolate Chip Banana Nut
Bread recipe
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Candy,VA (9:37:22 pm) : CELEBRATION CHEESECAKE SQUARES
24 graham crackers,made into fine crumbs
2 T butter, melted
dash cinnamon
1 1/4 less 1 T whipped no fat cream cheese
2 eggs
1/4 c granulated sugar
2 T sour cream (no fat)
dash of lemon juice
Preheat oven to 375, in bowl combine crumbs, better & cinnamon.Trransfer to
13x9x2 inch nonstick pan and press crumb mix over botton of pan.Bake until
lightl brown, 4-5 minutes.Cool.
Reduce oven to 350, combine cream cheese,eggs,sugar,sour cream & lemon
juice. Beat until smooth. Spread cheese mix over cooled crust and bake in
middle of center oven until set, 25-30 minutes. Do not overbake. Cut into
squares and serve
Each serving=178 calories, 12 g fat
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Betsy, NY (9:38:18 pm) :
Title: Lemon Cream Pie (Diabetic)
Categories: Diabetic, Pies, Low-cal
Yield: 8 servings
-----------------------------------CRUST-----------------------------------
1.00 c Flour, all purpose
3.00 tb -Cold water
0.25 c Diet margarine
-------------------------------LEMON CUSTARD-------------------------------
3.00 Egg yolks
1.00 tb Cornstarch
1.00 Unflavored gelatin;envelope
0.75 c Lemon juice
0.75 c -Boiling water
1.00 tb Lemon rind;grated
1.00 tb Diet margarine
Sugar substitute;* Equivalent to 1/2 cup sugar
----------------------------------TOPPING----------------------------------
2.00 Egg whites
0.50 c Skim milk
1.00 Low calorie whipped topping;
1.00 Lemon; thinly sliced
- 1 packet Sugar substitute
* 1/2 cup sugar = 12 packets MOST sugar substitute, where 1 packet = 2 tsp
sugar. "Bulk" sugar substitute usually is 1 tsp = 1 tsp sugar, most liquid
sugar substitute are sweeter; with 1/2 tsp = 1 tsp sugar CHECK THE PACKAGE
LABEL BEFORE MEASURING:
Crust: In food processor , combine flour and margarine; process with on-off
motion till coarse crumbs. Add water and blend until mixture forms a ball.
Roll out on a floured surface to 12 inch circle, line 9 inch pie plate. Trim
edges. Cover pastry with 9 inch circle of waxed paper; prick holes through
paper and pastry with fork. Weigh down with dried beans or rice; bake in
350F oven 10 minutes. Remove beans and paper; bake 15 to 20 minutes or until
lightly browned. Let cool.
Custard: In food processor or blender, blend egg yolks, cornstarch, gelatin
and lemon juice; add boiling water and blend thoroughly. Blend in lemon rind
and margarine. Pour in small pan and heat to boiling, stirring constantly,
until thickened. Let cool; slightly; stir in sweetener. Pour in pie crust.
Chill for 2 hours.
Topping: In bowl, beat egg whites until stiff, but not dry, peaks forms.
Prepare whipped topping according to package directions, substituting milk
for water. Gently fold in egg whites. Spread over chilled custard. Garnish
with lemon slices. Serve immediately. SERVES: 8
Food Choice Value per serving (Canadian Diabetes Association) Each serving
1/9 of recipe 1/2 Protein choice 1 Starchy choice 1/2 Fruits & Vegetables
Choice 1 1/2 Fats & Oils Choice
19 g carbohydrate 5 g protein 8 g total fat 172 calories
Source: _Healthy Choices_,Canadian Diabetes Association
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Vicki,La (9:41:32 pm) : Recipe via UNREGISTERED Meal-Master (tm) v8.02
Title: CHICKEN DIJON PASTA SALAD
Categories: Salads, Diabetic, Pasta
Yield: 4 servings
4 oz Rotini; uncooked
8 oz Plain low fat Yogurt
1/3 c Wheat germ
3 tb White wine vinegar
1 tb Dijon mustard
1/8 ts Black pepper
1 c Chicken breast, cooked and
-diced
3/4 c Broccoli flowerets; diced
1/2 c Tomato; chopped & seeded
1/3 c Red onion; chopped
Cook pasta according to package directions.
In medium bowl, combine yogurt, wheat germ, vinegar, mustard and
pepper; mix well. Add pasta and remaining ingredients: toss to
coat. Serve immediately or chill before serving. Sprinkle with
additional wheat germ before serving.
1/4 salad: Cal: 260; Cho: 35mg; Car: 34g, Pro: 22g;
Food Exchange per serving: 1 LEAN-MEAT EXCHANGE; + 1
VEGETABLE EXCHANGE; + 1 STARCH EXCHANGE
Source:Kretshmer Wheat Germ
Submitted By NANCY O'BRION
Shared on rec.food.recipes by Judi M. Phelps.
Internet: jphelps@shell.portal.com
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Betsy, NY (9:42:48 pm) :
Title: Diabetic Thanksgiving Cheesecake
Categories: Cheesecakes, Diabetic
Yield: 36 servings
1.00 (3oz) box any flavor sugar-free gelatin
8.00 oz Light cream cheese
1.00 pk D-Zerta topping, whipped as pkg directs
2.00 c Graham cracker crumbs
22.00 pk Sweet n' Low
7.00 tb Margaine, from sticks
Seen this in a magazine today.. Have never tried
Diabetic Thanksgiving Cheesecake (3537)
Dissolve gelatin in 1 c warm water. Set aside to cool. Mix together 6 pkg
sweet/low and graham cracker crumbs. Add melted margarine. Press 2 c of
crumb mixture firml;y into 9 x 13 pan. Reserve rest for top. Cream 16 pkg
sweet/low with cream cheese. Stir in prepared whipped topping. Pour mixture
over crust and sprinkle with remaining cracker crumbs. Chill 3-4 hr. Also
freezes well. ( 37 calories per square), Makes 36 squares.
From: Home Cooking Magazine 11/91 issue (submitted by Deanna Naivar,Temple,
Texas)
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Vicki,La (9:44:47 pm) : Recipe via UNREGISTERED Meal-Master (tm) v8.02
Title: SWEET POTATOES AND BROCCOLI
Categories: Vegetables, Diabetic
Yield: 1 serving
1 md Sweet potato
1/2 c ;water
1 c Fresh broccoli; chopped
1/2 c Cottage cheese, low fat
1 tb Sesame seeds
Dice the sweet potato and cook in the 1/2 c water covered until
almost done. Add the broccoli and cook until tender. You may
need to add more water. Add to hot vegetables the cottage cheese
and sesame seeds and toss until blended.
1 serving = 362 cal; 2 meat, 2 veg, 2 bread, 1 fat
Protein 22gm, fat 4g, carbo 48gm
From "Vegetarian Cooking for Diabetics"
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Vicki,La (9:47:09 pm) :
Sweet Potato Tart
For the Crust:
Light vegetable oil cooking spray
.5 c graham cracker crumbs
1 tsp ground cinnamon
1 large egg, white only
For the filling:
4 medium baked sweet pototoes, peeled
6 large eggs, white only
.25 tsp ground nutmeg
.25 tsp gound cloves
.25 tsp ground allspice
.25 tsp ground ginger
2 tsp pure vanilla extract
5 tbs pure maple syrup
1 tbs honey
6 oz light cream cheese
.25 c freshly squeezed orange juice
Preheat oven to 350.
Spray a 12 inch tart 3 times with vegetable oil to coat. Combine all the
remaining ingredients for the crust in the bowl of a food processor. Pulse 5
times. Transfer the mixture to the prepared pan and pat to cover the bottom
evenly. Place sweet potatoes in a large mixing bowl and mash them with a
fork.
Add the egg whites, nutmeg, cloves, allspice and ginger. Whisk to blend. Add
all the remaining filling ingredients. Continue to whisk until smooth. Pour
the filling into the crust. Bake for 30-45 minutes, until the center of the
tart if firm and not sticky to the touch. Transfer the pan to a rack and
allow
the tart to cool for 30 minutes, then refrigerate for 1 hour.
Serves 12
Fat=3.8
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Risa G., NJ (9:58:03 pm) : This is from an alternative medicine site I went
into the other day. It sounds really good.
Pasta with Garlic and Herbs
1 pound dried pasta
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
1 cup dry vermouth
Salt to taste
1/4 teaspoon hot red-pepper flakes
1 teaspoon dried whole oregano
2 tablespoons chopped fresh basil (or 1
tbsp dried basil)
1/4 cup chopped fresh parsley
While the pasta is cooking, heat the olive oil in a skillet, add the onion,
and sautÈ until it is translucent. Then add the garlic and sautÈ for a
minute more.
Add the vermouth, salt, red-pepper flakes, oregano, basil, and parsley. Mix
well and cook over medium-high heat for 5 minutes.
Pour over drained pasta, cooked al dente, toss well, and serve with freshly
grated Parmesan
cheese if desired.
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Risa G., NJ (10:03:24 pm) : From Taste of the Southwest site
Margarita Pie
1 Envelope unflavored gelatin
1/2 Cup sugar, divided
1/4 Teaspoon salt
1/2 Cup egg substitute
1/2 Cup lime juice
1 Teaspoon grated lime peel & 4 lime slices
1/4 Cup tequila
2 Teaspoon orange liqueur (optional)
1 1/2 Cups nonfat Cool Whip
9-inch baked pie shell
Serves: 6 to 8
Combine gelatin, 1/2 cup sugar and salt in saucepan. Beat egg substitute and
lime juice and add to gelatin. Cook over medium heat 5 to 7 minutes until
gelatin dissolves. Remove from heat. Stir in lime peel, tequila and liqueur.
Chill in refrigerator until mixture thickens like pudding. Fold Cool Whip
into tequila mixture. Chill well in pie shell. Garnish with light cool
whip and lime slices.
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Risa G., NJ (10:12:30 pm) : I just made a really good "Italian Omelet" made
with egg substitute and it was surprisingly delicious. It had diced peppers,
diced cooked potato, onions, garlic in it. The "eggs" had some italian
seasoning and salt in it and it had some fat free cheese in it (but I also
sprinkled in a Tbsp. of part skim mozzarella and some parmesan cheese. It
was good. It was from So Fat, Low Fat, No Fat.
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Betsy, NY (10:18:03 pm) :
MESSAGE eat-lf.v096.n068.3
From: Mardi Wetmore
I find that living a low-fat lifestyle has caused me to crave spicy foods.
I think it is my compensation for the lack of fat. Here's a truly great
recipe for catsup. I make the whole recipe and can it (makes about 6 half
pints), keep a few and give the rest to friends. I have several friends who
come to me every couple of months asking for more. NOTE: A Chipotle chilie
is a smoked red jalapeno and they can be found in cans in the mexican
section of most major grocery stores. I smoke my own. They are the key to
this recipe so don't omit them!
* Exported from CookWorks for MasterCook II *
Smoky Tomato Catsup
Recipe By : * Exported from MasterCook II *
Serving Size : 24
Preparation Time: 0:00
5 pounds tomato -- coarsely chopped (or 3 28 oz. cans
crushed
1 large onion -- finely chopped
1 poblano chili -- finely chopped
2 jalapeno -- coarsely chopped
2 dried chipotle chilies -- or canned
1/2 cup cider vinegar
1 cup packed brown sugar
1 teaspoon celery seed
1 1/2 teaspoons mustard seed
1/4 teaspoon cayenne
1 teaspoon black pepper
1 1/2 teaspoons salt
Combine all ingredients in a large nonreactive pot and bring to a boil over
medium eat. Reduce heat and simmer 1 1/2 hours, stirring occasionally until
vegetables are soft an sauce is reduced by 1/4. Puree in food processor.
Strain through a sieve into a clean pot (for a chunkier catsup, don't
strain). Bring to a boil over medium-low heat and simmer (partially covered
to prevent splatters) for 1 hour or until quite thick and dark brownish red.
Store in refrigerator for up to 1 month. Freeze for longer storage or can.
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Betsy, NY (10:23:03 pm) :
Candy - these would be a good holiday veggie:
NEW-STYLE MASHED POTATOES
1/2 pound yams, peeled
3/4 pound Idaho potatoes, peeled
2 Tablespoons minced shallots or onions
1 Tablespoon minced chives
1 teaspoon curry powder
1/2 teaspoon each mild paprika and fine herbs
*1 package butter buds, dissolved
2 Tablespoons low-fat plain yogurt
Cut potatoes into 1/2 inch cubes. Cook in rapidly boiling
water. Drain well in strainer. Return to pot and mash.
(You may have to add a little moisture, depending on the
dryness of the potatoes).
Add balance of ingredients except yogurt and mash again.
Then stir in yogurt. Reheat over simmering water and serve.
Serves 4
Tina Bell
tdbell@altair.csustan.edu
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Betsy, NY (10:44:20 pm) :
MESSAGE eat-lf.v096.n213.11
From: Natalie Frankel Natalie.Frankel@mixcom.com
CRANBERRY PUMPKIN BREAD
Makes 2 loaves, 16 servings each
3 1/2 cups flour
1 cup packed brown sugar
2 teaspoons baking soda
1 teaspoon baking powder
dash salt
1 teaspoon cinnamon
1/2 teaspoon ground cloves
1 cup egg substitute or egg whites
1 can whole berry cranberry sauce
1 can pumpkin
1/3 cup applesauce applesauce
1 tablespoon grated orange peel
2 tablespoons chopped nuts, optional
Preheat oven to 350 degrees F. Spray two loaf pans with vegetable spray.
Mix flour, brown sugar and spices in large bowl. In another, mix together
all but nuts until well blended. Stir into flour mixture until moistened.
Pour into pans and sprinkle with nuts, if desired.
Bake 55-60 minutes or until toothpick comes out clean. Cool 10 minutes,
then remove from pan.
Per slice:
Cal 97
Fat 1.3g
CFF 11.9%
Chol 0mg
Carbo 19.2mg
Fiber .3g
Pro 2.4g
Sodium 126mg
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