2003
KWQC-TV6 Recipes
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Table of Contents
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APPETIZERS/BEVERAGES
01/10/2003 BIG BOWL CHEESE DIP
01/10/2003 CHEESY PULL-APART STICKS
10/16/2003 CHEESY SPIDERS
10/16/2003 CHEESY SPOOKY-SPINACH DIP
12/18/2003 EGGNOG SMOOTHIE - JOANNA LUND
09/19/2003 FLIRTINI MARTINI - PETER HARMAN
03/06/2003 FROSTY PINE-ORANGE SURPRISE
10/30/2003 FRUIT DIP - GREAT HARVEST BREAD CO.
10/30/2003 GHOUL-ADE (HY-VEE)
12/18/2003 HOT CRAB FONDUE W/GARLIC CROUTONS - MIKE REEH
06/26/2003 MIX AND MATCH FRUIT SMOOTHIES
10/16/2003 ORANGE SMOOTHIE
05/05/2003 PAPAYA SUNRISE SMOOTHIE
12/22/2003 PARTY MIX - JOANNA LUND
03/06/2003 SHAMROCK MILK MIXER
12/18/2003 SOUR CREAM SALSA - LINDA CRAMER
10/30/2003 SPINACH-CHEESE DIP - GREAT HARVEST BREAD CO.
09/02/2003 TRADE WINDS SMOOTHIE - JOANNA LUND
12/12/2003 WHITE HOUSE PUNCH - JOANNA LUND
BREADS
10/10/2003 APPLE BAKED FRENCH TOAST - STEVE ROSETTI
12/11/2003 BILL'S CHRISTMAS PORK N' BEAN BREAD
12/08/2003 CARAMEL ALMOND KISS BRAID - NORITA
03/31/2003 CHOCOLATE CHIP SPRINKLE APRIL FOOL'S PANCAKES - ROBERTS MAGIC SHOPPE
07/18/2003 CREAMED CORN CORNBREAD - JEREMY JACKSON/THE CORNBREAD BOOK
05/15/2003 FLAX BANANA BREAD
12/12/2003 HOLIDAY BREAD - JOANNA LUND
11/03/2003 MIKE'S MORNING GLORY MUFFINS - HAPPY DIABETIC CHEF
12/23/2003 PEANUT BUTTER KISSES MUFFINS - JOANNA LUND
01/23/2003 SIMPLE WHITE BREAD - JOANNA LUND
09/30/2003 SKILLET APPLE STUFFING - JOANNA LUND
01/23/2003 SOUTHERN DELIGHT APRICOT PECAN BREAD - JOANNA LUND
08/15/2003 ZUCCHINI BREAD - MIKE REEH
DESSERTS
08/11/2003 APPLE CRISP FOR ONE - HAPPY DIABETIC CHEF
10/13/2003 APPLE QUESIDIAS OF LOVE - HAPPY DIABETIC CHEF
08/25/2003 APPLESAUCE BROWNIES OF LOVE - HAPPY DIABETIC CHEF
12/04/2003 BAKED BRIE AND BERRY TORTES - MIDWEST DAIRY
12/11/2003 BILL'S EASY PEANUT BUTTER COOKIES
12/18/2003 BUTTERFINGER DESSERT - JOANNA LUND
09/05/2003 CANDY BAR CHEESECAKE - JOANNA LUND
02/18/2003 CLIFF'S CRAZY CAKE - JOANNA LUND
08/21/2003 COCONUT APPLE PIE - JOANNA LUND
02/13/2003 FAST FRUIT COCKTAIL COBBLER - JOANNA LUND
06/06/2003 FIRESIDE PUDDING - JOANNA LUND
04/05/2003 FLUFFY CHERRY PINEAPPLE SALAD - JOANNA LUND
08/21/2003 FRENCH CHOCOLATE ORANGE MOUSSE - JOANNA LUND
04/07/2003 FRESH FRUIT BRUSHETTA - HAPPY DIABETIC CHEF
09/08/2003 FRESH FRUIT BRUSHETTA - HAPPY DIABETIC CHEF
12/12/2003 GLOSSY CHOCOLATE FROSTING - JOANNA LUND
02/18/2003 HEAVENLY LEMON CREAM - JOANNA LUND
07/10/2003 KEY LIME PIE - MIKE REEH
07/01/2003 KICK THE CAN ICE CREAM - DAIRY COUNCIL
12/22/2003 NEW ENGLAND BANANA SUNDAE - JOANNA LUND
09/02/2003 NO-BAKE BLENDER CHEESECAKE - JOANNA LUND
01/27/2003 PEANUT BUTTER AND HOT FUDGE PLEASURE POT - JOANNA LUND
06/18/2003 PEANUT BUTTER POPCORN TREATS - JOANNA LUND
08/04/2003 PEANUT BUTTER POPCORN TREATS - JOANNA LUND
12/19/2003 PEARS HELENE BREAD PUDDING - JOANNA LUND
11/28/2003 PISTACHIO CHOCOLATE CHIP CREAM PIE - JOANNA LUND
12/22/2003 POMEGRANATE CHEESECAKE
10/16/2003 PUMPKIN PECAN CHEESECAKE
05/19/2003 RHUBARB-CHERRY PIE - JOANNA LUND
08/04/2003 ROCKY ROAD WHITE CHOCOLATE CHEESECAKE - JOANNA
06/18/2003 ROCKY ROAD WHITE CHOCOLATE CHEESECAKE - JOANNA LUND
05/19/2003 STRAWBERRY CREAM PUFFS - JOANNA LUND
08/05/2003 STRAWBERRY CREAM PUFFS - JOANNA LUND
02/13/2003 VALENTINE FLAMBE - MIKE REEH
09/30/2003 WALNUT APPLE RAISIN CRUMB PIE - JOANNA LUND
11/26/2003 WILMA MARIE'S CREAM PUFFS - HAPPY DIABETIC CHEF
07/18/2003 ZALETTI - JEREMY JACKSON/THE CORNBREAD BOOK
ENTREES
03/18/2003 ALMOND CRUSTED CANADIAN WALLEYE - JEFF RYSER
08/15/2003 ANAHEIM SHRIMP SAUTE - MIKE REEH
02/27/2003 BLACKENED GROUPER W/CILANTRO CORN SALSA - MIKE REEH
06/05/2003 BREAKFAST BREAD PUDDING - JOANNA LUND
05/13/2003 CAESAR BURGERS
10/28/2003 CAJUN PASTA TRIO - MIKE REEH
01/29/2003 CAPTAIN'S TABLE CHICKEN LIVERS - MIKE REEH
01/29/2003 CATFISH FINGERS W/REMOULADE - MIKE REEH
05/05/2003 CHEESE AND CHICKEN EMPANADAS
08/27/2003 CHEESY TOMATO TETRAZZINI - JOANNA LUND
11/19/2003 CHICKEN ALFREDO PIZZA
02/13/2003 CHICKEN FETTUCCINE ALFREDO - JOANNA LUND
05/22/2003 CHUCKWAGON BEEF - MIKE REEH
06/06/2003 COUNTRY HAM & CORN STEW - JOANNA LUND
10/09/2003 COUNTRY STYLE SAUSAGE STIR FRY - MIKE REEH
09/19/2003 CRABBER-JACK FILET - JEFF RYSER
01/09/2003 CREAMED CHICKEN WITH PEAS AND CARROTS - JOANNA LUND
06/05/2003 DENVER BREAKFAST PITA POCKETS - JOANNA LUND
03/27/2003 FILET OF SNAPPER-VENICE STYLE - MIKE REEH
01/27/2003 FISHERMAN'S WHARF TUNA NOODLE DISH - JOANNA LUND
02/24/2003 GRILLED CHICKEN FAJITAS OF LOVE - HAPPY DIABETIC CHEF
10/08/2003 GRILLED STEAKS BALSAMICO
12/26/2003 HOLIDAY BEEF TENDERLOIN - MIKE REEH
12/19/2003 HOT TUNA SALAD CASSEROLE - JOANNA LUND
08/21/2003 HOW TO SMOKE PORK ROASTS
08/07/2003 JAMAICAN MEAT PATTIES - EUDELL WATTS III
05/06/2003 MARINADE FOR JACK DANIELS NEW YORK STRIP - MIKE REEH
04/10/2003 MAYTAG BLUE CHEESE FILET W/PORTABELLA SAUCE - MIKE REEH
06/26/2003 O'MELIA'S TURTLE - MIKE REEH
06/26/2003 PANFRIED CHICKEN WITH PAN GRAVY - MIKE REEH
07/09/2003 PARMESAN PEPPERCORN CRUSTED PORK LOIN - MONTANA JACK'S
09/25/2003 PECAN CRUSTED PORK LOIN W/CARAMELIZED ONION & APPLES - MIKE REEH
04/17/2003 PORK DE CHEURE W/SWEET PEPPER AU JUS - JEFF RYSER
09/12/2003 PULLED PORK SANDWICHES W/ROOT BEER BBQ SAUCE - DAVE WHEELER
10/17/2003 QUICK BEEF STEW (HOBO STEW) - STUDENT HUNGER DRIVE
06/26/2003 ROASTED GARLIC SMASHED RED POTATOES - MIKE REEH
09/22/2003 ROBERT'S BESTO PESTO - HAPPY DIABETIC CHEF
12/15/2003 ROBERT'S SEAFOOD CASSEROLE OF LOVE - THE HAPPY DIABETIC CHEF
10/23/2003 ROSEMARY PORK PORTABELLA - MIKE REEH
02/28/2003 SAUTEED FROG LEGS W/TOMATO GARLIC BUTTER - CHEF BOB TRUJILLO
11/28/2003 SKILLET CHICKEN CACCIATORE - JOANNA LUND
06/12/2003 SOUTHERN STUFFED PORK LOIN - MIKE REEH/O'MELIAS
06/26/2003 SOUTHWESTERN SUCCOTASH - MIKE REEH
04/21/2003 SPRINGTIME SCAMPI - THE HAPPY DIABETIC CHEF
01/08/2003 SUNBURNED TUNA - THUNDER BAY GRILLE
07/24/2003 TRUDI'S COMBO - MIKE REEH
10/30/2003 TUNA SPOOKS - HY-VEE
06/23/2003 TURKEY YAKITORI KABOBS
MISCELLANEOUS
03/05/2003 BROWN SUGAR SCRUB (FACIAL SCRUB)
10/14/2003 CARVEABLE PUMPKINS
02/28/2003 CREOLE SEASONING - CHEF BOB TRUJILLO
09/11/2003 DRAIN CLEANING TIPS - HOME HARDWARE
02/28/2003 GARLIC BUTTER - CHEF BOB TRUJILLO
03/21/2003 HOME HARDWARE CLEANING RECIPES & TIPS
08/07/2003 JERK MARINADE #2 - EUDELL WATTS III
05/05/2003 LAYERED BLACK BEAN DIP W/CILANTRO YOGURT "SOUR CREAM"
11/13/2003 MIKE'S CORNBREAD STUFFING
06/03/2003 MOZZARELLA PEPPER SALSA
01/27/2003 PASTA WITH PESTO SAUCE - HAPPY DIABETIC CHEF
04/18/2003 PICK A BETTER SNACK - APRIL 2003 - JAN TEMPLE
08/06/2003 PICK A BETTER SNACK - AUGUST 2003 - JAN TEMPLE
02/12/2003 PICK A BETTER SNACK - FEBRUARY 2003 - JAN TEMPLE
01/08/2003 PICK A BETTER SNACK - JANUARY 2003 - JAN TEMPLE
03/05/2003 PICK A BETTER SNACK - MARCH 2003 - JAN TEMPLE
05/07/2003 PICK A BETTER SNACK - MAY 2003 - JAN TEMPLE
09/03/2003 PICK A BETTER SNACK - SEPTEMBER 2003 - JAN TEMPLE
07/24/2003 RITA'S WHITENING SOAK
10/06/2003 SPOOKY TREE - PEG TERREY
10/06/2003 STUFFED PUMPKIN - PEG TERREY
08/15/2003 SWEET & SOUR EGGPLANT RELISH - MIKE REEH
10/06/2003 TABLETOP GHOST - PEG TERREY
SOUPS/SALADS
07/23/2003 APPLE CIDER SLAW
12/24/2003 APPLE SOUP WITH RAISIN DUMPLINGS - JOANNA LUND
04/11/2003 ASPARAGUS SALAD W/TOASTED WALNUTS
10/02/2003 BIG MIKE'S TEXAS CHILI
08/15/2003 CALIFORNIA PASTA SALAD - MIKE REEH
12/23/2003 DILLED TUNA-MACARONI SALAD
08/19/2003 GRANDMA'S CHICKEN CORN SOUP - JOANNA LUND
01/09/2003 HAMBURGER VEGETABLE CHOWDER - JOANNA LUND
03/13/2003 HOT GRILLED SEAFOOD SALAD - MIKE REEH
06/18/2003 JAMBOREE CHILI - JOANNA LUND
08/04/2003 JAMBOREE CHILI - JOANNA LUND
09/05/2003 PARTY PASTA SALAD - JOANNA LUND
03/24/2003 PEASANT SALAD - HAPPY DIABETIC CHEF
08/27/2003 POPEYE THE SAILOR SALAD - JOANNA LUND
05/19/2003 RHUBARB DELIGHT SALAD - JOANNA LUND
02/10/2003 ROASTED CHICKEN STOCK - HAPPY DIABETIC CHEF
08/05/2003 SALAD ON A STICK & DRESSINGS
05/19/2003 STRAWBERRY TOSSED SALAD - JOANNA LUND
08/05/2003 STRAWBERRY TOSSED SALAD - JOANNA LUND
08/19/2003 THE DESMOND PASTA HAM SALAD - JOANNA LUND
06/23/2003 TURKEY BOW-TIE SALAD
12/24/2003 UNSTUFFED CABBAGE SOUP - JOANNA LUND
VEGETABLES
08/15/2003 SWEET & SOUR EGGPLANT
APPETIZERS/BEVERAGES
Printable Recipe
BIG BOWL CHEESE DIP
01/10/2003
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Makes 20 servings
1/2 cup diced onion
1 cup regular or non-alcoholic beer
8 ounces (2 cups) shredded Cheddar cheese
8 ounces (2 cups) shredded Pepper Jack cheese
2 tablespoons all-purpose flour
1-1/2 tablespoons taco seasoning
1-2 tablespoons chopped chipotle pepper in adobo sauce
1 cup sour cream
Tortilla chips or roasted potato wedges, for dipping
Place onion and beer in a heavy medium-size saucepan. Heat to boiling. Reduce heat and simmer 3 to 4 minutes.
In a large bowl combine cheeses, flour, and taco seasoning. Slowly add handfuls to hot beer until melted. Repeat until all the cheese is used. Stir in chipotle pepper and sour cream.
Printable Recipe
CHEESY PULL-APART STICKS
01/10/2003
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Makes 12 breadsticks
One 11-ounce can refrigerated soft breadsticks
1-1/2 cups shredded cheese such as Mozzarella, Provolone, and smoked Gouda
1/2 teaspoon dried basil or oregano
2 cups warmed ready-prepared marinara sauce
Heat oven to 375 degrees. Remove breadsticks from can and arrange in a single layer lengthwise on a baking sheet lined with parchment paper. Do not separate breadsticks. You should have a rectangle about 13 inches long and 6 inches wide.
Sprinkle cheese down the center of dough leaving a border of about 1/2 inch around the edges. Bake for 10-11 minutes or until cheese is lightly browned. Remove from oven and transfer to a board or platter. Let cool 3 to 4 minutes.
To serve, pull apart breadsticks. Serve with warm marinara sauce.
Printable Recipe
CHEESY SPIDERS
10/16/2003
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Let kids get into the fun by making these cute little cracker treats themselves.
Round crackers
Cream cheese spread or processed cheese spread (canned cheese works great)
Pretzel sticks
Peanut butter
Raisins
Put flavored cream cheese or a processed spread between 2 round crackers to make a sandwich. Insert pretzel "legs" into the filling. With a dab of peanut butter, set raisin eyes on top.
Printable Recipe
CHEESY SPOOKY-SPINACH DIP
10/16/2003
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1/4 cup chopped sun-dried tomatoes, either dry or packed in oil
1 (14 oz) can quartered artichoke hearts, drained and coarsely chopped
1 (10 oz) package frozen chopped spinach, thawed, drained and squeezed dry
1 (8 oz) tub light cream cheese, softened
1 (8 oz) carton 30% less fat sour cream
1 cup grated parmesan cheese
3/4 cup fat free milk
1/2 cu (2 oz) reduced-fat crumbled feta cheese made from cow's milk
1/2 cup diced onion
1/2 cup fat free mayonnaise
1 tablespoon red wine vinegar
1/2 teaspoon ground pepper
2 garlic cloves, crushed or minced
1. Place artichoke and next 11 ingredients in a 3-1/2 quart electric slow cooker; stir well. Cover with lid and cook on low for 1 hour.
2. Add sun-dried tomatoes to dip; cover and cook additional 1 hour.
3. Serve warm with toasted pita chips or favorite crackers.
To prepare dry packed sun-dried tomatoes:
Combine sun-dried tomatoes to 1 cup boiling water in a bowl; let stand in water for 1 hour or until soft.
To toast pita bread:
Split pita bread in half horizontally; cut each in half into 6 wedges. Place pita wedges in a single layer on baking sheet, bake in a preheated oven at 350 degrees for 10 minutes or until toasted.
Printable Recipe
EGGNOG SMOOTHIE - JOANNA LUND
12/18/2003
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1 (4-serving) pkg. JELL-O sugar-free instant vanilla pudding mix
2 cups fat-free milk
1 cup Well's Blue Bunny sugar- and fat-free vanilla ice cream
1 teaspoon rum extract
1/2 teaspoon ground nutmeg
In a blender container, combine dry pudding mix and milk. Cover and process on BLEND for 20 seconds. Add ice cream, rum extract, and nutmeg. Recover and process on BLEND for 15 seconds or until mixture is smooth. Pour into 4 glasses. Serve at once.
Serves 4 (3/4 cup) - Each serving equals:
HE: 3/4 FFM, 1/2 Sl, 5 OC
108 Calories, 0g Fa, 6g Pr, 21g Ca, 418mg So, 211mg Cl, 0g Fi
Diabetic Exchanges: 1/2 FFM, 1/2 Ca
Printable Recipe
FLIRTINI MARTINI - PETER HARMAN
09/19/2003
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This recipe was made famous on the TV show Sex In The City. It was later adopted by the Food Guru and adjusted slightly for the betterment of Man and Women kind. These Flirtini's are perfect for a romantic rendezvous…!
2 ounces Absolut Citron Vodka
2 ounces Chambord
2 ounces Pineapple Juice
Asti Spumante Sparkling wine
In a Boston Shaker or other Martini Shaker filled with ice…:
Add the Vodka, Chambord and Pineapple Juice. Shake vigorously and strain equally between two martini glasses. Top each glass with 2 ounces Champagne in each glass.
For Best Results Make with fresh Pineapple Juice.
Printable Recipe
FROSTY PINE-ORANGE SURPRISE
03/06/2003
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Created by Elizabeth Ward, M.S., R.D., mother of three and author of Healthy Foods, Healthy Kids (Adams Media, 2002) Serves 2
12 ounces orange juice
1/2 cup pineapple chunks, drained
1-1/4 cups low-fat vanilla yogurt
Combine all ingredients in a blender or food processor. Blend on high speed for 2-3 minutes, or until frothy. Serve immediately.
Serving size: 1/2 of the recipe
Nutritional Facts for individual food recipe: 233 calories, 9 grams protein, 45 grams carbohydrates, 2 grams fat, 1 gram saturated fat, 7 milligrams cholesterol, 153 millgrams sodium, 288 milligrams calcium.
Printable Recipe
FRUIT DIP - GREAT HARVEST BREAD CO.
10/30/2003
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8 oz. package light cream cheese, softened
7 oz. jar marshmallow fluff
1 tablespoon orange-flavored liqueur or 1 tablespoon orange juice
1 teaspoon freshly grated orange peel
1/2 teaspoon ground ginger
Combine all ingredients, mixing with an electric mixer until well blended. Dip is best if chilled and made ahead so that flavors can mingle.
Printable Recipe
GHOUL-ADE (HY-VEE)
10/30/2003
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6 cups Old Orchard Cranberry Juice
6 cups Diet Siera Mist
In a large pitcher or glass gallon jar, stir cranberry juice and soda until blended. Cover and chill at least 1 hour. To serve cold, place punch in a large, chilled punch bowl. Add frozen hand. Ladle into punch cups.
FROZEN HAND:
1 new disposable plastic or rubber glove, unpowdered
Fill glove with water, fastening end with a twist tie or rubber band. Hang glove from a shelf in the freezer and freeze overnight. When frozen, run warm water over outside of glove until ice comes loose. Pull glove from ice and place "hand" in the punch.
Printable Recipe
HOT CRAB FONDUE W/GARLIC CROUTONS - MIKE REEH
12/18/2003
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1 lb. imitation crab meat
1 ea. diced red pepper, finely diced
1 ea. diced green pepper, finely diced
1 ea. green onion, finely diced
1 cup sliced mushrooms
2 cups favorite cheese sauce
1/4 cup sherry wine
1 cup Monterey Jack cheese
1 tablespoon Cajun spice
2 tablespoons butter
Melt butter in skillet or sauce pot (at least 3 quart in size).
Add finely diced vegetables and mushrooms. Cook until almost tender, add sherry wine, Cajun spice, crab and cheese sauce.
Pour mixture into fondue pot and top with Monterey Jack cheese and sprinkle with paprika.
Printable Recipe
MIX AND MATCH FRUIT SMOOTHIES
06/26/2003
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Simply toss fruit, yogurt, juice and ice into a blender or food processor, whirl and pour into tall glasses.
1-2 cups ripe fruit, cut up: use a single summer fruit or combine 2 or 3 - blueberries, strawberries, raspberries, kiwi, cantaloup, peaches, nectarines, plums, banana, pineapple
1 cup flavored low-fat or light yogurt, frozen*: vanilla, lemon, tropical fruit, peach, strawberry, orange, or coconut
1 cup juice: grape (use white with light colored fruits, purple with berries), orange, apple, cranberry cocktail (regular or light), pineapple
1 cup ice
For example: blueberries, lemon yogurt and grape juice, or cantaloupe, tropical yogurt and pineapple juice.
Makes 2 to 3 servings
*Keep several cartons of flavored yogurt in the freezer so they're ready to use when you want to make smoothies.
Printable Recipe
ORANGE SMOOTHIE
10/16/2003
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Fresh fruit, orange juice, and yogurt make up this healthy Halloween shake. For special treat, drizzle a lttle chocolate syrup through it.
1/2 cup fresh or canned pineapple, drained and cut into chunks
1/2 cup orange sections, seeded and cut into chunks
2 tablespoons orange juice
1/2 cup plain or vanilla yogurt
2 tablespoons chocolate syrup (optional)
Place the pineapple, oranges and orange juice in a food processor or blender and puree. Add the yogurt and puree until smooth. Serve in tall, chilled glasses. Drizzle in the chocolate syrup, if desired. Serves 2.
Printable Recipe
PAPAYA SUNRISE SMOOTHIE
05/05/2003
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2 ea Papayas; ripe or 1 15oz can papaya
1 c Orange juice
1 c Low fat Vanilla yogurt
Peel, seed and coarsely chop papayas.
Combine all ingredients in a blender or food processor and blend until smooth.
Serves 2
Printable Recipe
PARTY MIX - JOANNA LUND
12/22/2003
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1/2 cup reduced-calorie margarine
1/2 cup Kraft Fat Free Italian Dressing
2 tablespoons Worcestershire sauce
1/2 teaspoon garlic powder
5 cups Rice Chex
5 cups Wheat Chex
5 cups Cheerios
2-1/2 cups Keebler reduced-sodium and fat-free pretzels, coarsely broken
Preheat oven to 250 degrees. In a medium saucepan, combine margarine, Italian dressing, Worcestershire sauce, and garlic powder. Cook over medium heat for 3 minutes, stirring constantly. In a very large bowl, combine Rice Chex, Wheat Chex, Cheerios, and pretzels. Drizzle slightly cooled margarine mixture over top. Mix well. Spray 2 large cookie sheets or jelly-roll pans with butter-flavored cooking spray. Evenly spread mixture in pans. Bake for 60 minutes, stirring every 15 minutes. Store in airtight container.
Printable Recipe
SHAMROCK MILK MIXER
03/06/2003
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Recipe created by Elizabeth Ward, M.S., R.D. and mother of three.
Makes 1 serving
Prep time: 5 minutes
1 cup lowfat milk
2 Tablespoons JELL-O® Pistachio Flavor Instant Pudding & Pie Filling
1/2 crushed chocolate mint sandwich cookie
Pour 1 cup of milk into a tall glass. Add 2 tablespoons of JELL-O® Pistachio Instant Pudding and stir with a fork to dissolve. Stir in cookie.
Quick Tip: Crush the cookie by placing in a small plastic bag and crush using a rolling pin or with your hands.
Nutritional Information Per Serving:
Calories 210
Fat 4 g
Saturated Fat 2 g
Cholesterol 10 mg
Sodium 430 mg
Calcium 300 mg
Printable Recipe
SOUR CREAM SALSA - LINDA CRAMER
12/18/2003
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16 oz. sour cream
1 packet dry ranch dressing
Blend well. Add Cramer's Salsa (mild, medium, inferno or extreme) and mix well.
Printable Recipe
SPINACH-CHEESE DIP - GREAT HARVEST BREAD CO.
10/30/2003
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1 package dry vegetable soup mix
1 package frozen chopped spinach
2 cups sour cream
8 oz. package shredded Swiss or Cheddar cheese
1 cup mayonnaise
1 can water chestnuts (optional), chopped
1/4 cup green onions, chopped
Stir all ingredients together. Chill at least 2 hours. Dip away!
Printable Recipe
TRADE WINDS SMOOTHIE - JOANNA LUND
09/02/2003
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Serves 4 (1-1/4 cups)
1 cup (1 medium) diced banana
1 (8-ounce) can apricots, packed in fruit juice, undrained
1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained
2 tablespoons Splenda Granular
1 teaspoon lime juice
1-1/2 cups crushed ice
In a blender container, combine banana, undrained apricots, undrained pineapple, Splenda, and lime juice. Cover and process on BLEND for 20 seconds. Add ice. Re-cover and process on BLEND for 15 to 20 seconds or until mixture is smooth. Evenly pour into 4 glasses. Serve at once.
Each serving equals:
HE: 1-1/2 Fruit, 3 Optional Calories
84 Calories, 0 gm Fat, 1 gm Protein, 20 gm Carbohydrate, 3 mg Sodium, 17 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 1-1/2 Fruit
Printable Recipe
WHITE HOUSE PUNCH - JOANNA LUND
12/12/2003
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4 cups Ocean Spray reduced-calorie cranberry juice cocktail
2 cups Diet 7-UP
In a large pitcher, combine cranberry juice cocktail and Diet 7-UP. Mix well. Serve over ice. The recipe can be doubled and served in a punch bowl. Pour over 2 cups of ice cubes.
HINT: To make this beautiful to the eye, garnish with slices of fresh fruit.
Serves 6 (1 cup) - Each serving equals:
HE: 2/3 Fruit
36 Calories, 0 gm Fat, 0 gm Protein, 9 gm Carbohydrate, 16 mg Sodium, 0 gm Fiber
Diabetic Exchanges: 1/2 Fruit
BREADS
Printable Recipe
APPLE BAKED FRENCH TOAST - STEVE ROSETTI
10/10/2003
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1-1/2 loaves day old bread 3/4" slices
8 eggs
2 cups half-and-half
1/4 cup honey
1 tablespoon cinnamon
2 teaspoons nutmeg
2 teaspoons sea salt
Two 8-ounce packages cream cheese, cut into 1/4" slices
16 oz. apple juice
4 large apples, peeled and cored
1 tablespoon brown sugar
Preheat oven to 325 degrees.
Beat eggs with half-and-half, honey, cinnamon, nutmeg, and salt. Dip sliced bread into egg mixture until bread fully absorbs egg mixture. Layer in a 9 x 13" greased shallow baking dish. Cover with sliced cream cheese.
Cook apples for 2 minutes in simmering apple juice until just soft. Layer on top of bread and cream cheese. Soak remaing bread in egg mixture and layer over top of cream cheese and apples. Sprinkle with brown sugar and bake for 30 minutes in 325 degree oven.
Serve with crisp bacon, bacon, fruit and maple syrup.
Printable Recipe
BILL'S CHRISTMAS PORK N' BEAN BREAD
12/11/2003
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1 cup of raisins (softened in hot water)
3 eggs
1 cup Canola oil
2 cups sugar
1 teaspoon cinnamon
1 cup nuts (optional)
1 (16 oz.) can of pork n' beans (do not drain and can be smashed if preferred)
1 teaspoon vanilla
1/2 teaspoon salt
1/2 teaspoon baking powder
3 cups flour
Beat eggs, oil, sugar, and beans together.
Drain raisins and add to the mixture (add the nuts, optional)
Mix dry ingredients and add to the rest of the mixture.
Bake in 3 regular size loaf pans (or 6 small loaf pans) at 325 degrees for 50-60 minutes.
Remove from pan when done and cool on wire racks.
Good heatead up with honey butter.
Printable Recipe
CARAMEL ALMOND KISS BRAID - NORITA
12/08/2003
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A special occasion coffee cake/bread that's so quick and easy to make:
12 servings
1 loaf frozen sweet (yeast) bread dough - thawed
3 tablespoons Hershey's "Classic Caramel Sundae" Syrup
1 12-oz package Hershey's Kisses with Almonds - unwrapped
2 tablespoons melted butter
1. Roll thawed dough into a 10" x 12" rectangle, trimming edges if needed.
2. Lightly mark dough in thirds lengthwise. On both sides, cut twelve 1" wide strips from outer edge in toward center.
3. Drizzle caramel syrup down center portion of dough and arrange almond kisses over caramel.
4. Fold 1" strips, alternating from side to side, across center (filled) third. Pinch ends of braid to seal.
5. Carefully transfer braid to a non-stick baking sheet and brush with melted butter.
6. Cover loosely with plastic wrap and let rise in a warm area for 30 minutes (or overnight in the refrigerator for baking the next day.)
7. Preheat oven to 375 degrees.
8. Remove plastic wrap from braid and bake 20 minutes or until golden brown.
9. While warm, brush again with melted butter.
10. Cool to room temperature before cutting into slices.
Printable Recipe
CHOCOLATE CHIP SPRINKLE APRIL FOOL'S PANCAKES - ROBERTS MAGIC SHOPPE
03/31/2003
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Two heaping handfuls of Instant Pancake mix (or 1 cup)
1 dribble glass of water (or 3/4 cup)
1 snake nut can of chocolate chips (add to the batter or sprinkle on before flipping pancakes)
Sprinkle colored sugar - sprinkle on while cooking if desired
Add one piece of 3"x3" fabric in the middle for the Joke - ONLY PLEASE DO NOT EAT
April Fools
Printable Recipe
CREAMED CORN CORNBREAD - JEREMY JACKSON/THE CORNBREAD BOOK
07/18/2003
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1 cup unbleached all-purpose flour
1 cup cornmeal
2 teaspoons baking powder
1 teaspoon salt
1 cup creamed corn* (8.25- and 8.5-ounce cans are perfect...or make your own following the directions below)
1 large egg
3/4 cup milk
2 tablespoons honey or sugar
2 tablespoons vegetable oil or unsalted butter, melted
Preheat your oven to 425 degrees. Grease an 8 x 8 or 9 x 9-inch baking pan.
Sift the flour, cornmeal, baking powder, and salt into a large bowl. Stir the mixture briefly. Separately, whisk together the creamed corn, egg, milk, honey, and butter until the honey is dissolved.
Add the wet ingredients to the dry ingredients and stir until everything is just combined. Pour the batter into the pan. Bake 20 to 26 minutes, until golden.
*Variation: Making your own fresh creamed corn:
You'll need three medium ears of corn, the fresher the better.
Husk, desilk, and wash the ears. Drop the ears into boiling water. Boil 3 minutes. Remove the ears and transfer them to a bowl or sink full of very cold water. Allow them to cool a few minutes, then sliced the kernels off the ears with a sharp knife. The corn will come off in "sheets". Now take the denuded ears of corn and scrape them with the back of your knife blade, squeezing any remaining pulp and liquid from the cob. The result will be a thick gruel with a milky liquid oozing about. Add this to the corn kernels and you've got fresh creamed corn. Collect 1 cup of it for the recipe, then proceed.
Printable Recipe
FLAX BANANA BREAD
05/15/2003
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Hy-Vee. Adapted from Flax Council of Canada
1-3/4 cups all-purpose flour
3/4 cup milled flaxseed
3/4 cup sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup walnuts, chopped
2 eggs
1/3 cup canola oil
1 cup bananas (2 or 3 ripe), mashed
Mix together flour, milled flaxseed, sugar, baking powder, baking soda, salt and walnuts in a bowl. In a separate bowl, beat together eggs, oil and bananas until smooth. Stir banana mixture into dry ingredients until moistened.
Pour into a greased 8.5 inch x 4.5 inch loaf pan. Bake at 350°F for 55-60 minutes.
Yield: 1 loaf (20 slices)
Nutrition per slice: 170 calories, 8 g total fat, 1 g saturated fat, 1.5 g dietary fiber, 20 g carbohydrate, 94 mg sodium
Printable Recipe
HOLIDAY BREAD - JOANNA LUND
12/12/2003
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1-1/2 cups all-purpose flour
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1/3 cup Splenda Granular
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cup Land O Lakes no-fat sour cream
1/4 cup fat-free milk
1 egg or equivalent in egg substitute
2/3 cup (2 medium) ripe mashed bananas
8 maraschino cherries, quartered
1/4 cup chopped walnuts
2 tablespoons mini chocolate chips
Preheat oven to 350 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine flour, dry pudding mix, Splenda, baking soda, and baking powder. In a medium bowl, combine sour cream and milk. Add egg. Mix well to combine. Stir in mashed bananas. Add sour cream mixture to flour mixture. Mix gently to combine. Gently stir in cherries, walnuts, and chocolate chips. Evenly spread batter into prepared loaf pan. Bake for 45 to 50 minutes or until a toothpick inserted in center comes out clean. Place loaf pan on a wire rack and let set for 10 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 8 slices.
Serves 8 - Each serving equals:
HE: 1 Bread, 1/2 Fruit, 1/4 Protein, 1/4 Fat, 1/2 Slider, 13 Optional Calories
192 Calories, 4 gm Fat, 5 gm Protein, 34 gm Carbohydrate, 334 mg Sodium, 1 gm Fiber
Diabetic Exchanges: 1-1/2 Starch, 1/2 Fruit, 1/2 Fat
Printable Recipe
MIKE'S MORNING GLORY MUFFINS - HAPPY DIABETIC CHEF
11/03/2003
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Blend dry ingredients:
2 cups flour
1 cups brown sugar
2 teaspoons baking soda
2 teaspoons cinnamon
1 teaspoon salt
Mix:
3 eggs
1 cup canola oil
2 teaspoons vanilla
Stir in:
2 cups peeled and grated apples
1/2 cup raisins
1/2 cup peeled and grated carrots
1/2 cup pecans
1/2 cup coconut
Pour into greased muffin pan. Bake 35 minutes at 350 F.
Yield: 18 muffins
3.21 g Protein; 16.31 g Tot Fat; 28.35 g Carb
Printable Recipe
PEANUT BUTTER KISSES MUFFINS - JOANNA LUND
12/23/2003
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1-1/2 cups Bisquick Reduced Fat Baking Mix
1/4 cup Splenda Granular
1/2 cup fat-free milk
1/3 cup Land O Lakes no-fat sour cream
6 tablespoons Peter Pan reduced-fat peanut butter
1 teaspoon vanilla extract
1/4 cup mini chocolate chips
Preheat oven to 350 degrees. Spray 8 wells of a 12-hole muffin pan with butter-flavored cooking spray or line with paper liners. In a large bowl, combine baking mix and Splenda. Add milk, sour cream, peanut butter, and vanilla extract. Mix well to combine. Fold in chocolate chips. Evenly spoon batter into prepared muffin wells. Bake for 20 to 25 minutes or until golden brown. Place muffin pan on a wire rack and let set for 5 minutes. Remove muffins from pan and continue cooling on wire rack.
Serves 8 - Each serving equals:
HE: 1 Bread, 3/4 Protein, 3/4 Fat, 1/2 Slider
183 Calories, 7g Fat, 5g Protein, 25g Carbohydrate, 339mg Sodium, 49mg Calcium, 1g Fiber
Diabetic Exchanges: 1-1/2 Starch, 1/2 Meat, 1/2 Fat
Printable Recipe
SIMPLE WHITE BREAD - JOANNA LUND
01/23/2003
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1/2 cup fat-free milk
1/2 cup water
1 egg or equivalent in egg substitute
1-1/2 teaspoons salt
1 tablespoon + 1 teaspoon reduced-calorie margarine
3 cups bread flour
3 tablespoons granular Splenda
1-1/2 teaspoons active dry yeast
In a bread baking pan container, combine milk, water, egg, salt, and margarine. Add bread flour and Splenda. Make an indentation on top of dry ingredients. Pour yeast into indentation. Follow your bread machine instructions for a 1-1/2 pound loaf. Remove loaf from machine and place on a wire rack to cool. Cut into 12 slices. Makes one 1-1/2 pound loaf.
Serves 12 - Each serving equals:
HE: 1-1/2 Bread, 14 Optional Calories
133 Calories, 1 gm Fat, 5 gm Protein, 26 gm Carb, 317 mg Sodium,
20 mg Calcium, 1 gm Fiber
DIABETIC: 1-1/2 Starch
Printable Recipe
SKILLET APPLE STUFFING - JOANNA LUND
09/30/2003
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1/4 cup chopped onion
1/2 cup chopped celery
1/4 cup raisins
1 cup (2 small) cored, unpeeled, and diced cooking apples
1 cup unsweetened apple juice
1/2 teaspoon JO's Apple Pie Spice
3 cups (4-1/2 ounces) unseasoned dry bread cubes
In a large skillet sprayed with butter-flavored cooking spray, saute onion and celery for 4 minutes or until tender. Add raisins and apples. Mix well to combine. Cook for 2 to 3 minutes or until apples are tender. Stir in apple juice and JO's Apple Pie Spice. Bring mixture to a boil. Stir in bread cubes. Lower heat and simmer 5 minutes or until mixture is heated through, stirring occasionally.
HINTS: 1. Substitute any reputable brand for JO's Apple Pie Spice. 2. Pepperidge Farm bread cubes work great. 3. Great with pork or turkey. 4. To plump up raisins without "cooking", place in a glass measuring cup and microwave on HIGH for 20 seconds.
Serves 6 (3/4 cup) - Each serving equals:
HE: 1 Bread, 1 Fruit, 1/4 Vegetable
149 Calories, 1 gm Fat, 4 gm Protein, 31 gm Carbohydrate, 264 mg Sodium, 13 mg Calciuim, 2 gm Fiber
DIABETIC: 1 Starch, 1 Fruit
Printable Recipe
SOUTHERN DELIGHT APRICOT PECAN BREAD - JOANNA LUND
01/23/2003
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1 cup fat-free milk
2 teaspoons distilled white vinegar
1 egg or equivalent in egg substitute
2 tablespoons reduced-calorie margarine
1 teaspoon salt
1/4 cup apricot spreadable fruit
1/4 cup (3/4 ounce) quick oats
2 cups bread flour
1 cup whole wheat flour
1-1/2 teaspoons active dry yeast
1/2 cup (2-1/4 ounces) chopped dried apricots
3 tablespoons (3/4 ounce) chopped pecans
In a bread baking pan container, combine milk and vinegar. Let mixture set for 5 minutes. Stir in egg, margarine, salt, and spreadable fruit. Add oats, bread flour, and whole wheat flour. Make an indentation on top of dry ingredients. Pour yeast into indentation. Follow your bread machine instrucitons for a 1-1/2 pound loaf. Add apricots and pecans when "add ingredient" signal beeps. Continue following your machine's instructions. Remove loaf from machine and place on a wire rack to cool. Cut into 12 slices. Makes one 1-1/2 pound loaf.
Serves 12 - Each serving equals:
HE: 1-1/2 Bread, 1/2 Fruit, 1/2 Fat, 19 Optional Calories
183 Calories, 3 gm Fat, 6 gm Protein, 33 gm Carb., 234 mg Sodium, 39 mg Calcium, 2 gm Fiber
DIABETIC: 1-1/2 Starch, 1/2 Fruit, 1/2 Fat
Printable Recipe
ZUCCHINI BREAD - MIKE REEH
08/15/2003
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3 eggs, beaten
1 cup oil
2 cups sugar
3-1/2 cups flour
2 teaspoons baking soda
1 teaspoon cinnamon
1 cup crushed pineapple
2 teaspoons vanilla
2 cups zucchini, shredded
1/2 teaspoon salt
1 cup nuts, optional
Cream sugar and oil; add eggs, vanilla, salt, soda, cinnamon, nuts and zucchini. Stir in flour. Bake in 2 greased loaf pans at 350 degrees for at least 1 hour. (Sometimes it needs 5 minutes more).
DESSERTS
Printable Recipe
APPLE CRISP FOR ONE - HAPPY DIABETIC CHEF
08/11/2003
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1/2 medium apple, peeled and sliced (about 1/2 cup)
2 tablespoons water
2 tablespoons oats
1 teaspoon lightly packed brown sugar
1 teaspoon granulated brown sugar low call sweetener
Pinch of cinnamon
Place apple slices and water in small custard cup. Combine oats, brown sugar, sweetener and cinnamon. Sprinkle over apple. Microwave, uncovered at 2 minutes or until apples are tender. To bake in oven allow 20 minutes at 350 degrees.
Makes 1 serving
20g carbohydrate, 2g protein, 2g fat
Printable Recipe
APPLE QUESIDIAS OF LOVE - HAPPY DIABETIC CHEF
10/13/2003
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1 six inch flour tortilla
1/2 cup fresh sliced apples
Blackberries or raspberries
2 Tablespoons shredded sharp cheddar cheese
1 small scoop of ice cream
sprinkle of sugar free-fat free cinnamon sugar
2 Tablespoons apple cider
1. Heat a medium non stick pan with 1 t canola oil add slices apples and berries.
2. Sprinkle the cheese evenly around the tortilla.
3. When the apples are cooked and tender place them on the shell and fold in half.
4. Top with a small scoop of vanilla ice cream amd garnish with fresh mint and cinnamon sugar
Printable Recipe
APPLESAUCE BROWNIES OF LOVE - HAPPY DIABETIC CHEF
08/25/2003
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1/3 c. vegetable oil
1/2 c. unsweetened applesauce
1/2 c. unsweetened cocoa powder
1/2 c. sugar
1 c. all-purpose flour
1 t. baking powder
1/2 t.baking soda
2 large eggs
1 t. vanilla
1/4 c. chopped walnuts
Preheat the oven to 375.
Combine oil, applesauce and cocoa. Add sugar and stir well. Add eggs and vanilla and mix but don't overmix.
Mix the dry ingredients together and stir into the mixture.
Pour the batter into a 9" pan that has been lightly oiled using canola oil and floured.
Sprinkle the nuts over the top and bake for about 20 to 30 minutes or until the top is set but the edges are not dried out. A toothpick should come out clean.
yield: 10 brownies
Printable Recipe
BAKED BRIE AND BERRY TORTES - MIDWEST DAIRY
12/04/2003
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Frozen Pie Crust
1 Can Whole Berry Cranberry Sauce
8 oz Wedge of Brie Cheese, cut into bite size pieces
Thaw pie crust as directed on package. Cut thawed pie crust into 3 inch squares and place squares into lightly greased muffin pan. Drop a piece of brie into each crust and top with a tablespoon of cranberry sauce. Bake according to pie crust directions, or until edges are crisp and golden.
Makes about 20 tortes
Printable Recipe
BILL'S EASY PEANUT BUTTER COOKIES
12/11/2003
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1 cup sugar
1 egg
1 cup peanut butter
Blend ingredients together. Roll into balls. Smash down with a fork in a criss cross pattern.
Bake for about 20 minutes at 350 degrees or until edges start to crack. You must use regular peanut butter, the lite doesn't work.
Remove from oven and give each cookie a little push or they will stick and crack when you take them off.
Eat over the sink...the crumbs that drop are the calories!
Printable Recipe
BUTTERFINGER DESSERT - JOANNA LUND
12/18/2003
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1 cup cake flour
1-1/2 cups Splenda Granular
12 egg whites
1-1/2 teaspoons cream of tartar
1 tablespoon vanilla extract
1/4 teaspoon table salt
2 (4-serving) pkgs. JELL-O sugar-free instant vanilla pudding mix
4 cups fat-free milk
2 cups Cool Whip Free
2 (2.1 ounce) Butterfinger candy bars
Preheat oven to 350 degrees. In a small bowl, combine cake flour and 3/4 cup Splenda. Mix well using a wire whisk. Place egg whites in a very large mixing bowl. Beat egg whites with an electric mixer on HIGH until foamy. Add cream of tartar, vanilla extract, and salt. Continue beating until stiff enough to form soft peaks. Add remaining 3/4 cup Splenda, 2 tablespoons at a time, while continuing to beat egg whites until stiff peaks form. Add the flour mixture, 1/2 cup at a time, folding in with spatula or wire whisk. Pour batter into an ungreased 9-by-13-inch metal cake pan. Bake for 25 to 30 minutes or until cake springs back when lightly touched. DO NOT OVERBAKE. Place cake pan on a wire rack and allow to cool completely. Cut cake into 36 pieces. Layer half of pieces in a trifle or large glass bowl. In a medium bowl, combine 1 package dry pudding mix and 2 cups milk. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Free. Spoon mixture evenly over cake pieces. Cut 1 candy bar into 12 pieces. Evenly sprinkle candy pieces over pudding. Layer remaining cake pieces over top. In same medium bowl, combine remaining package dry pudding mix and remaining 2 cups milk. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Free. Spoon mixture evenly over cake pieces. Refrigerate for 5 minutes. Spread remaining 1 cup Cool Whip Free evenly over set filling. Cut remaining candy bar into 12 pieces. Evenly sprinkle candy bar pieces over top. Cover and refrigerate for at least 2 hours. Divide into 12 servings.
HINT: Egg whites beat best at room temperature.
Serves 12 - Each serving equals:
HE: 2/3 Br, 1/3 FFM, 1/3 Pr, 1 Sl, 17 OC
175 Calories, 3g Fa, 8g Pr, 29g Ca, 393mg So, 106mg Cl, 0g Fi
Diabetic Exchanges: 2 Ca
Printable Recipe
CANDY BAR CHEESECAKE - JOANNA LUND
09/05/2003
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2 (8-ounce) pkgs Philadelphia fat-free cream cheese
1 (4-serving) pkg JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup water
1/4 cup Cool Whip Free
1/4 cup Smucker's Fat Free Caramel Syrup
1/4 cup chopped dry-roasted peanuts
1/4 cup mini chocolate chips
1 (6-ounce) Keebler chocolate pie crust
In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free and caramel syrup. Add 3 tablespoons peanuts and 3 tablespoons chocolate chips. Mix gently to combine. Spread mixture into pie crust. Evenly sprinkle remaining 1 tablespoon peanuts and 1 tablespoon chocolate chips over top. Refrigerate for at least 1 hour. Cut into 8 servings.
Serves 8 - Each serving equals:
HE: 1 Br, 1 Pr, 3/4 Fa, 1/4 FFM, 3/4 Sl, 6 OC
250 Calories, 8 g Fa, 12 g Pr, 35 g Ca, 605 mg So, 246 mg Cl, 1 g Fi
DIABETIC EXCHANGES: 2 St/Ca, 1 Mt, 1 Fa
Printable Recipe
CLIFF'S CRAZY CAKE - JOANNA LUND
02/18/2003
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1-1/2 cups all-purpose flour
1-1/2 teaspoons baking soda
3 tablespoons unsweetened cocoa
1/2 cup Splenda Granular
1 cup water
2 teaspoons vanilla extract
1 tablespoon + 1 teaspoon vegetable oil
1 tablespoon vinegar
2 tablespoons mini chocolate chips
2 tablespoons (1/2 ounce) chopped pecans
1/2 cup miniature marshmallows
Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a medium bowl, combine flour, baking soda, cocoa, and Splenda. Add water, vanilla extract, oil, and vinegar. Stir just to combine. Spread batter into prepared baking dish. Evenly sprinkle chocolate chips, pecans, and marshmallows over top. Bake for 25 to 30 minutes. Place baking dish on a wire rack and allow to cool completely. Cut into 8 servings.
Serves 9 - Each serving equals:
HE: 1 Bread, 3/4 Fat, 1/4 Slider, 7 Optional Calories
144 Calories, 4g Fat, 3g Protein, 24g Carbohydrate, 370mg Sodium, 8mg Calcium, 2g Fiber
Diabetic Exchanges: 1-1/2 Starch/Carbohydrate, 1/2 Fruit
Printable Recipe
COCONUT APPLE PIE - JOANNA LUND
08/21/2003
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Serves 8
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1-1/3 cups water
1-1/2 teaspoons coconut extract
1 teaspoon apple pie spice
3 cups (6 small) cored, unpeeled, and diced cooking apples
1/4 cup raisins
1 (6-ounce) Keebler graham cracker pie crust
3/4 cup Cool Whip Free
2 tablespoons flaked coconut
In a medium saucepan, combine dry pudding mix and water. Add 1 teaspoon coconut extract and apple pie spice. Stir in apples and raisins. Cook over medium heat until mixture thickens and apples become soft, stirring constantly. Remove from heat. Place saucepan on a wire rack and allow to cool for 10 minutes. Spread partially cooled mixture evenly into pie crust. Refrigerate for at least 1 hour. In a small bowl, combine Cool Whip Free and remaining 1/2 teaspoon coconut extract. Spread mixture evenly over filling. Evenly sprinkle coconut over top. Cut into 8 servings.
Each serving equals:
DIABETIC EXCHANGES: 1 Starch/Carbohyrate, 1 Fruit, 1 Fat
178 Calories, 6gm Fat, 1gm Protein, 30gm Carbohydrate, 304mg Sodium, 6mg Calcium, 2gm Fiber
HE: 1 Bread, 1 Fruit, 1/4 Slider, 5 Optional Calories
Printable Recipe
FAST FRUIT COCKTAIL COBBLER - JOANNA LUND
02/13/2003
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6 tablespoons Bisquick Reduced Fat Baking Mix
2 tablespoons Sugar Twin or Sprinkle Sweet
1/3 cup Carnation Nonfat Dry Milk Powder
1 cup (one 8-ounce can) fruit cocktail, packed in fruit juice, drained and 1/4 cup juice reserved
1/4 teaspoon ground cinnamon
2 tablespoons Cool Whip Lite
Preheat oven to 350 degrees. Spray 2 (one-cup) custard dishes with butter-flavored cooking spray. In a medium bowl, combine baking mix, Sugar Twin, and dry milk powder. Stir in reserved fruit juice. Add drained fruit coctail. Mix gently to combine. Evenly spoon mixture into prepared custard dishes. Evenly sprinkle cinnamon over top. Place custard dishes on a baking sheet. Bake 20 to 25 minutes or until top is lightly browned. Place custard dishes on a baking sheet. Bake 20 to 25 minutes or until top is lightly browned. Place custard dishes on a wire rack and allow to cool. Top each with 1 tablespoon Cool Whip Lite.
Serves 2 - Each serving equals:
HE: 1 Bread, 1 Fruit, 1/2 Skim Milk, 16 Optional Calories
194 Calories, 2 gm Fat, 6 gm Protein, 38 gm Carbohydrate, 318 mg Sodium, 1 gm Fiber
Diabetic: 1 Starch, 1 Fruit, 1/2 Skim Milk
Printable Recipe
FIRESIDE PUDDING - JOANNA LUND
06/06/2003
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1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (12-fluid ounce) can Carnation Evaporated Fat Free Milk
1/2 cup Land O Lakes no-fat sour cream
1/4 cup purchased graham cracker crumbs or 4 (2-1/2 inch) graham cracker squares made into crumbs
1/4 cup miniature marshmallows
1/4 cup Hershey's Lite Chocolate Syrup
In an 8-cup glass measuring bowl, combine dry pudding mix and evaporated milk. Microwave on HIGH (100% power) for 4 minutes, stirring after 2 minutes. Let set for at least 15 minutes, stirring occasionally. Fold in sour cream. Evenly spoon mixture into 4 dessert dishes. Sprinkle 1 tablespoon cracker crumbs and 1 tablespoon marshmallows over top of each. Drizzle 1 tablespoon chocolate syrup over marshmallows. Refrigerate for at least 30 minutes.
HINT: A self-seal sandwich bag works great for crushing graham crackers.
Serves 4- Each serving equals:
HE: 3/4 Fat Free Milk, 1/3 Bread, 3/4 Slider, 11 Optional Calories
173 Calories, 1gm Fat, 8gm Protein, 33gm Carbohydrate, 345mg Sodium, 284mg Calcium, 1gm Fiber
Diabetic Exchanges: 1 Fat Free Milk, 1 Starch/Carbohydrate
Printable Recipe
FLUFFY CHERRY PINEAPPLE SALAD - JOANNA LUND
04/05/2003
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1 (20 ounce) can Lucky Leaf No Sugar Added Cherry Pie Filling
1 (8ounce) can crushed pineapple, packed in fruit juice, drained
1 1/2 cups Cool Whip Free
1 cup miniature marshmallows
1/4 cup chopped walnuts
In a large bowl, combine cherry pie filling and pineapple. Fold in Cool Whip Free. Add marshmallows and walnuts. Mix well to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
Printable Recipe
FRENCH CHOCOLATE ORANGE MOUSSE - JOANNA LUND
08/21/2003
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Serves 4
1 (4-serving) package sugar-free instant chocolate fudge pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup unsweetened orange juice
3/4 cup plain fat-free yogurt
1/2 cup Cool Whip Free
1 (11-ounce) can mandarin oranges, rinsed and drained
3 (2-1/2-inch) chocolate graham crackers made into fine crumbs
In a large bowl, combine dry pudding mix, dry milk powder, and orange juice. Mix well using a wire whisk. Blend in yogurt and Cool Whip Free. Reserve 4 mandarin oranges. Gently stir remaining mandarin oranges into pudding mixture. Evenly spoon mixture into 4 dessert dishes. Sprinkle graham cracker crumbs evenly over tops and garnish each with a reserved mandarin orange. Refrigerate for at least 30 minutes.
Each serving equals:
DIABETIC EXCHANGES: 1 Fat Free Milk, 1 Fruit, 1/2 Starch/Carbohyrate
172 Calories, 0gm Fat, 8gm Protein,35mg Carbohydrate, 450mg Sodium, 235mg Calcium, 0gm Fiber
HE: 1 Fruit, 3/4 Fat Free Milk, 1/4 Bread, 1/2 Slider, 10 Optional Calories
Printable Recipe
FRESH FRUIT BRUSHETTA - HAPPY DIABETIC CHEF
04/07/2003
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10 oz. frozen raspberries
1 cup fresh blueberries
1/2 cup sliced strawberries
1/2 cup of fresh raspberries
2 tablespoons sugar substitute
1/4 cup sugar-free chocolate syrup
1 pound angel food or pound cake
1. Place the 10 oz. frozen raspberries in a food processor, puree and regenerate for 1 hour.
2. Slice the strawberries and mix with blueberries in a bowl with 1/2 cup fresh raspberries. Mix 2 tablespoons sugar substitute (Splenda) with the fruit and maserate for 1 to 2 hours.
3. Slice the angel food cake in 1-inch slices and toast lightly under a low broiler until golden brown.
4. Place 2 - 4 tablespoons of raspberry sauce on a plate.
5. Place the angel food cake on top of the sauce.
6. Crown the angel food cake with the fresh fruit and natural juices.
7. Drizzle 1 teaspoon of sugar-free chocolate sauce around the sauce of the fruit and cake.
You can top the cake with fat-free Cool Whip if you like.
Makes 6 HAPPY desserts.
Robert Lewis c/o The Happy Diabetic Chef
3515 Woodberry Place, Bettendorf, IA 52722
Phone: 563-359-7441
Printable Recipe
FRESH FRUIT BRUSHETTA - HAPPY DIABETIC CHEF
09/08/2003
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10 oz. frozen raspberries
1 cup fresh blueberries
1/2 cup sliced strawberries
1/2 cup of fresh raspberries
2 tablespoons sugar substitute
1/4 cup sugar-free chocolate syrup
1 pound angel food or pound cake
1. Place the 10 oz. frozen raspberries in a food processor, puree and regenerate for 1 hour.
2. Slice the strawberries and mix with blueberries in a bowl with 1/2 cup fresh raspberries. Mix 2 tablespoons sugar substitute (Splenda) with the fruit and maserate for 1 to 2 hours.
3. Slice the angel food cake in 1-inch slices and toast lightly under a low broiler until golden brown.
4. Place 2 - 4 tablespoons of raspberry sauce on a plate.
5. Place the angel food cake on top of the sauce.
6. Crown the angel food cake with the fresh fruit and natural juices.
7. Drizzle 1 teaspoon of sugar-free chocolate sauce around the sauce of the fruit and cake.
You can top the cake with fat-free Cool Whip if you like.
Makes 6 HAPPY desserts.
Robert Lewis c/o The Happy Diabetic Chef
3515 Woodberry Place, Bettendorf, IA 52722
Phone: 563-359-7441
Printable Recipe
GLOSSY CHOCOLATE FROSTING - JOANNA LUND
12/12/2003
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1 tablespoon + 1 teaspoon "I Can't Believe It's Not Butter Light Margarine"
1 (1-ounce) square unsweetened chocolate
2 tablespoons Land O Lakes no-fat sour cream
1-1/4 cups Splenda Granular
1 teaspoon vanilla extract
In a medium saucepan, melt margarine and chocolate square. Remove from heat. Stir in sour cream. Add Splenda and vanilla extract. Mix well to combine. Drizzle warm mixture evenly over top of cooled bars.
Serves 8 - Each serving equals:
HE: 1/4 Fat, 1/4 Slider, 17 Optional Calories
47 Calories, 3 gm Fat, 0 gm Protein, 5 gm Carbohydrate, 28 mg Sodium, 8 mg Calcium, 0 gm Fiber
Diabetic Exchanges: 1/2 Carbohydrate
Printable Recipe
HEAVENLY LEMON CREAM - JOANNA LUND
02/18/2003
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1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1 (4-serving) package sugar-free lemon gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup Diet Mountain Dew
1/2 cup Land O Lakes no-fat sour cream
1/2 cup Cool Whip Free
In a large bowl, combine dry pudding mix, dry gelatin, dry milk powder, and Diet Mountain Dew. Mix well using a wire whisk. Blend in sour cream and Cool Whip Free. Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least 15 minutes.
Serves 4 - Each serving equals:
HE: 1/2 Fat Free Milk, 1 Slider, 5 Optional Calories
106 Calories, 0g Fat, 6g Protein, 20g Carbohydrate, 282mg Sodium, 170mg Calcium, 0g Fiber
Diabetic Exchanges: 1 Starch/Carbohydrate, 1/2 Fat Free Milk
Printable Recipe
KEY LIME PIE - MIKE REEH
07/10/2003
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Makes two 8" pies
2 crusts - Use either graham cracker or chocolate oreo cookie crusts
1 can (12 oz) frozen limeaid - can be partially frozen
Two 8 oz. containers Cool Whip
2 cans Eagle Brand Sweetened Condensed milk
2 cups sour cream
Touch of green food coloring
Mix limeade, Cool Whip, Eagle Brand milk and sour cream till smooth;.
Add green food coloring (not too much).
Pour half in each shell and freeze. Take out and refrigerate a couple of hours before serving.
Printable Recipe
KICK THE CAN ICE CREAM - DAIRY COUNCIL
07/01/2003
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Kick the Can For a Delicious Summer Treat
How do you make homemade ice cream without an ice cream-maker? Kick the can!
Also known as Roll-the-Can and Coffee-Can Ice Cream, this frozen treat is fun for kids and grown ups to make.
All you'll need are a few simple ingredients, two empty coffee cans, rock or table salt, ice and a hard, flat surface for rolling. Try the driveway or patio - it's more fun outside!
Ingredients:
1 cup whipping cream
1 cup half-and-half
1/2 cup sugar
1 teaspoon vanilla
"Freezer":
* 3-pound can with lid
* 1-pound can with lid
* Rock or table salt
* Kitchen spatula
Procedure:
* Wash out the cans.
* In the smaller can, mix the whipping cream, half-and-half, sugar and vanilla.
Cover with lid and place in center of larger can.
* Pack a layer of crushed ice around smaller can. Sprinkle ice liberally with
salt and alternately add layers of ice and salt to fill larger can. Cover with lid.
* Choose a hard, level surface like a table, driveway, patio or cement walk and
roll the can back and forth for 10 minutes.
* Use a spatula to scrape ice cream from can sides to the center. Discard
melted ice. Put smaller can back in larger can and add more ice and salt.
* Roll for 5 more minutes; taste.
Note: Add 1/3 cup of raisins, diced peaches or strawberries, if desired.
Printable Recipe
NEW ENGLAND BANANA SUNDAE - JOANNA LUND
12/22/2003
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2 cups Wells' Blue Bunny sugar- and fat-free vanilla ice cream or any sugar- and fat-free ice cream
2 medium bananas, diced
1/2 cup Log Cabin Sugar Free Maple Syrup
1/4 cup Cool Whip Lite
For each sundae, place 1/2 cup ice cream in dessert dish. Sprinkle 1/2 diced banana over ice cream. Drizzle 2 tablespoons maple syrup over bananas, then evenly sprinkle 1-1/2 teaspoons pecans over bananas and top each with 1 tablespoon Cool Whip Lite.
Serves 4 - Each serving equals:
HE: 1/2 Fruit, 1/2 Fat, 3/4 Slider, 18 Optional Calories
159 Calories, 3g Fat, 4g Protein, 29g Carbohydrate,
91mg Sodium, 1g Fiber
Diabetic Exchanges: 1 Fruit, 1 Starch
Printable Recipe
NO-BAKE BLENDER CHEESECAKE - JOANNA LUND
09/02/2003
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Serves 8
1/2 cup boiling water
1 (4-serving) package JELL-O sugar-free lemon gelatin
2 tablespoons Diet Mountain Dew
2 cups fat-free cottage cheese
1-1/2 cups Cool Whip Lite
1 (6-ounce) Keebler graham cracker pie crust or 2 (2-1/2 inch) graham crackers, made into crumbs
In a blender container, combine boiling water and dry gelatin. Cover and process on BLEND for 10 seconds or until gelatin is dissolved. Add Diet Mountain Dew and cottage cheese. Re-cover and process on BLEND for 30 seconds. Add Cool Whip Lite. Re-cover and process on BLEND for 15 seconds. Pour mixture into pie crust. Evenly sprinkle graham cracker crumbs over top. Refrigerate for at least 1 hour. Cut into 8 servings.
Each serving equals:
HE: 1 Bread, 1/2 Protein, 1/4 Fat, 1/4 Slider, 19 Optional Calories
166 Calories, 6 gm Fat, 8 gm Protein, 20 gm Carbohydrate, 336 mg Sodium, 40 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1-1/2 Starch/Carbohyrdate, 1/2 Meat
Printable Recipe
PEANUT BUTTER AND HOT FUDGE PLEASURE POT - JOANNA LUND
01/27/2003
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Serves 6 (scant 1/2 cup)
1 cup + 2 tablespoons Bisquick Reduced Fat Baking Mix
1 cup pourable Splenda or Sugar Twin
1/4 cup skim milk
2 teaspoons vegetable oil
2 teaspoons vanilla extract
1/4 cup Peter Pan reduced-fat chunky peanut butter
3 tablespoons unsweetened cocoa
2 cups boiling water
Spray a slow cooker container with butter-flavored cooking spray. In a medium bowl, combine baking mix and 1/4 cup Splenda. Add skim milk, vegetable oil, and vanilla extract. Mix well until mixture is smooth. Stir in peanut butter. Pour batter into prepared container. In a small bowl, combine remaining 3/4 cup Splenda and cocoa. Gradually stir in boiling water. Carefully pour mixture over batter in slow cooker. DO NOT stir. Cover and cook on HIGH for 2 hours. Evenly spoon into 6 dessert dishes.
HINTS: 1. This is supposed to be an oohey gooey mess! 2. Good served warm with sugar- and fat-free vanilla ice cream.
Printable Recipe
PEANUT BUTTER POPCORN TREATS - JOANNA LUND
06/18/2003
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Serves 9
9 cups air-popped popcorn
1/4 cup + 2 tablespoons reduced-fat peanut butter
2 tablespoons I Can't Believe It's Not Butter! Light Margarine
Preheat oven to 375 degrees. Place popped popcorn in a very large bowl. In a small saucepan, melt peanut butter and margarine over low heat, stirring constantly until smooth. Drizzle melted mixture over popcorn. Mix well to coat. Spray large baking sheet or jelly roll pan with butter-flavored cooking spray. Evenly spread popcorn mixture in pan. Bake for 4 to 6 minutes, stirring every 2 minutes.
HINT: Usually a full 1/2 cup unpopped corn makes about 9 cups popped popcorn, if prepared in an air popper.
Each serving equals:
HE: 1 Fat, 2/3 Protein, 1/3 Bread
101 Calories, 5gm Fat, 4gm Protein, 10gm Carbohydrate, 89mg Sodium, 6mg Calcium, 2gm Fiber
DIABETIC EXCHANGES: 1 Fat, 1/2 Meat, 1/2 Starch
Printable Recipe
PEANUT BUTTER POPCORN TREATS - JOANNA LUND
08/04/2003
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Serves 9
9 cups air-popped popcorn
1/4 cup + 2 tablespoons reduced-fat peanut butter
2 tablespoons I Can't Believe It's Not Butter! Light Margarine
Preheat oven to 375 degrees. Place popped popcorn in a very large bowl. In a small saucepan, melt peanut butter and margarine over low heat, stirring constantly until smooth. Drizzle melted mixture over popcorn. Mix well to coat. Spray large baking sheet or jelly roll pan with butter-flavored cooking spray. Evenly spread popcorn mixture in pan. Bake for 4 to 6 minutes, stirring every 2 minutes.
HINT: Usually a full 1/2 cup unpopped corn makes about 9 cups popped popcorn, if prepared in an air popper.
Each serving equals:
HE: 1 Fat, 2/3 Protein, 1/3 Bread
101 Calories, 5gm Fat, 4gm Protein, 10gm Carbohydrate, 89mg Sodium, 6mg Calcium, 2gm Fiber
DIABETIC EXCHANGES: 1 Fat, 1/2 Meat, 1/2 Starch
Printable Recipe
PEARS HELENE BREAD PUDDING - JOANNA LUND
12/19/2003
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Serves 8 (1 cup)
12 slices day-old reduced-calorie white bread, torn into large pieces
4 cups (two 16-ounce cans) pear halves, coarsely chopped, drained, and 1 cup liquid reserved
1/4 cup chopped walnuts
1/4 cup mini chocolate chips
2 (4-serving) packages JELL-O sugar-free chocolate cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
2 cups water
Spray a slow cooker container with butter-flavored cooking spray. In prepared container, layer half of bread pieces, half of pears, half of walnuts, and half of chocolate chips. Repeat layers. In a medium bowl, combine dry pudding mixes, dry milk powder, reserved pear liquid, and water. Mix well using a wire whisk. Pour mixture evenly over top. Cover and cook on HIGH for 2 hours. Let set 5 minutes before serving.
Each serving equals:
HE: 1 Fruit, 3/4 Bread, 1/4 Skim Milk, 1/4 Fat, 1/2 Slider, 11 Optional Calories
201 Calories, 5 gm Fat, 7 gm Protein, 32 gm Carbohydrate, 315 mg Sodium, 109 mg Calcium, 2 gm Fiber
DIABETIC: 1 Fruit, 1 Starch, 1 Fat
Printable Recipe
PISTACHIO CHOCOLATE CHIP CREAM PIE - JOANNA LUND
11/28/2003
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Serves 8
1 (4-serving) package JELL-O sugar-free instant pistachio pudding mix
1/3 cup Carnation Nonfat Dry Milk Powder
3/4 cup Yoplait plain fat-free, yogurt
3/4 cup water
3 tablespoons (3/4 ounce) mini milk chocolate chips
1 cup Cool Whip Free
1 (6-ounce) Keebler chocolate piecrust
2 teaspoons Hershey's Lite Chocolate Syrup
In a medium bowl, combine dry pudding mix and dry milk powder. Add yogurt and water. Mix well using a wire whisk. Blend in chocolate chips and 1/4 cup Cool Whip Free. Evenly spread mixture into piecrust. Refrigerate for at least 15 minutes. Just before serving, spread remaining 3/4 cup Cool Whip Free over set filling and drizzle chocolate syrup over top. Cut into 8 servings.
Each serving equals:
HE: 1/2 Bread, 1/4 Skim Milk, 3/4 Slider, 19 Optional Calories
174 Calories, 6 gm Fat, 3 gm Protein, 27 gm Carbohydrate, 298 mg Sodium, 78 mg Calcium, 1 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate, 1 Fat
Printable Recipe
POMEGRANATE CHEESECAKE
12/22/2003
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11.2 oz pkg Hy-Vee no-bake real cheesecake
2 tbsp sugar
1/3 c margarine, melted
1 ½ c low-fat milk
½ c Smucker's seedless strawberry jam
1 tsp orange zest
½ c pomegranate seeds
Prepare no-bake cheesecake according to package directions. Refrigerate cheesecake for 1-2 hours. Stir strawberry jam in a small bowl until jam has consistency of a thickened sauce. Add orange zest and pomegranate seeds to strawberry jam mixture, mix well. To serve, spoon pomegranate/strawberry jam mixture over top of cheesecake immediately before serving.
Serves: 8
Printable Recipe
PUMPKIN PECAN CHEESECAKE
10/16/2003
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CRUST:
3/4 cup finely chopped pecans, toasted
3/4 cup graham cracker crumbs
1/4 cup sugar
1/3 cup butter, melted
PUMPKIN MIXTURE:
2 envelopes unflavored gelatin
1/3 cup water
2 packages (8 oz) cream cheese, softened
1 cup sugar
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon allspice
2-1/2 cups canned or cooked pumpkin
2 cups whipping cream, whipped
For crust: Combine pecans, graham cracker crumbs, sugar, and melted butter. Press into bottom of 9-inch springform pan. Bake at 325 degrees for 10 minutes. Let cool.
For filling: Soften gelatin in water; stir over low heat until dissolved. Combine cream cheese and sugar; mix at medium speed until blended. Add cinnamon, nutmeg, allspice, and pumpkin. Mix until blended. Chill cream cheese mixture until slightly thickened, approximately 20 minutes. Fold in whipped cream; pour over crust. Chill until firm. For a creepy decoration draw a spioder web using cake decorating gel and top with a plastic spider or two.
Printable Recipe
RHUBARB-CHERRY PIE - JOANNA LUND
05/19/2003
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1 Pillsbury refrigerated unbaked 9-inch piecrust
2 cups (one 16-ounce can) tart red cherries, packed in water, drained and 2/3 cup liquid reserved
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
2 cups chopped fresh rhubarb
1/4 cup Sugar Twin or Sprinkle Sweet
Let piecrust set at room temperature for 20 minutes. Meanwhile, in a medium saucepan, combine reserved cherry liquid and dry pudding mix. Stir in rhubarb and cherries. Cook over medium heat for 10 minutes or until rhubarb becomes soft, stirring often. Add Sugar Twin. Mix well to combine. Cut the softened piecrust in half on the folded line Gently roll each half into a ball. Wipe counter with a wet cloth and place a sheet of waxed paper onver damp spot. Place one of the piecrust balls on the waxed paper. Cover with another piece of waxed paper and roll out with rolling pin. Carefully remove waxed paper on one side and place into an 8 or 9-inch pie plate. Remove the other piece of waxed paper. Pour hot mixture into piecrust. Repeat process with remaining piecrust half. Place on top of pie and flute edges. Make about 8 slashes over top with a knife to allow steam to escape. Bake at 450 degrees for 10 minutes. Reduce heat to 350 degrees. Continue baking for 40 to 45 minutes. Place pie plate on a wire rack and allow to cool completely. Cut into 8 servings.
Serves 8 - Each serving equals:
HE: 1/2 Bread, 1/2 Fruit, 1/2 Vegetable, 3/4 Slider, 3 Optional Calories
155 Calories, 7 gm Fat, 1 gm Protein, 22 gm Carbohydrate, 163 mg Sodium, 1 gm Fiber
DIABETIC: 1 Starch/Carbohydrate, 1 Fat, 1/2 Fruit
Printable Recipe
ROCKY ROAD WHITE CHOCOLATE CHEESECAKE - JOANNA
08/04/2003
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Serves 8
2 (8 ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/2 cup Cool Whip Free
6 (2-1/2 inch) chocolate graham cracker squares, made into coarse crumbs
1/4 cup chopped walnuts
1/4 cup miniature marshmallows
1 (6-ounce) Keebler chocolate pie crust
1 tablespoon mini chocolate chips
In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Add graham cracker crumbs, 3 tablespoons walnuts, and marshmallows. Mix gently to combine. Spread mixture evenly into pie crust. Sprinkle chocolate chips and remaining 1 tablespoon walnuts over top. Refrigerate for at least 1 hour. Cut into 8 servings.
HINT: A self-seal sandwich bag works great for crushing graham crackers.
Each Serving Equals:
HE: 1 Bread, 1 Protein, 1/2 Fat, 1/4 Fat-Free Milk, 1/2 Slider, 13 Optional Calories
244 Calories, 8gm Fat, 12gm Protein, 31gm Carbohydrate, 589mg Sodium, 241mg Calcium, 1gm Fiber
DIABETIC EXCHANGES: 1-1/2 Starch/Carbohydrate, 1 Meat, 1 Fat
Printable Recipe
ROCKY ROAD WHITE CHOCOLATE CHEESECAKE - JOANNA LUND
06/18/2003
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Serves 8
2 (8 ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/2 cup Cool Whip Free
6 (2-1/2 inch) chocolate graham cracker squares, made into coarse crumbs
1/4 cup chopped walnuts
1/4 cup miniature marshmallows
1 (6-ounce) Keebler chocolate pie crust
1 tablespoon mini chocolate chips
In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Add graham cracker crumbs, 3 tablespoons walnuts, and marshmallows. Mix gently to combine. Spread mixture evenly into pie crust. Sprinkle chocolate chips and remaining 1 tablespoon walnuts over top. Refrigerate for at least 1 hour. Cut into 8 servings.
HINT: A self-seal sandwich bag works great for crushing graham crackers.
Each Serving Equals:
HE: 1 Bread, 1 Protein, 1/2 Fat, 1/4 Fat-Free Milk, 1/2 Slider, 13 Optional Calories
244 Calories, 8gm Fat, 12gm Protein, 31gm Carbohydrate, 589mg Sodium, 241mg Calcium, 1gm Fiber
DIABETIC EXCHANGES: 1-1/2 Starch/Carbohydrate, 1 Meat, 1 Fat
Printable Recipe
STRAWBERRY CREAM PUFFS - JOANNA LUND
05/19/2003
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1 cup water
1/2 cup reduced-calorie margarine
1 cup all-purpose flour
4 eggs or equivalent in egg substitute
4 cups chopped fresh strawberries
Sugar substitute to equal 2 tablespoons sugar
1/2 cup Cool Whip Free
1 teaspoon almond extract
Preheat oven to 400 degrees. In a medium saucepan, combine water and margarine. Bring to a boil. Lower heat. Add flour, stirring constantly for about 1 minute or until mixture forms a ball. Remove from heat. Stir in eggs, one at a time, beating until smooth. Drop by rounded 1/4 cup, 3 inches apart on ungreased baking sheet. Bake for 35 to 45 minutes or until golden brown. Cool on a wire rack, being sure puffs are not in a draft. Cut off tops. Pull out any soft dough from center. In a large bowl, combine strawberries and sugar substitute. Fold in Cool Whip Free and almond extract. Fill puffs with strawberry filling and replace tops. Arrange on dessert dishes. Evenly spoon any remaining strawberry mixture around puffs.
Serves 8 - Each serving equals:
HE: 1-1/2 Fat, 2/3 Bread, 1/2 Protein, 1/2 Fruit, 11 Optional Calories
172 Calories, 8 gm Fat, 5 gm Protein, 20 gm Carbohydrate, 171 mg Sodium, 29 mg Calcium, 2 gm Fiber
DIABETIC: 1-1/2 Fat, 1 Starch/Carbohydrate, 1/2 Meat, 1/2 Fruit
Printable Recipe
STRAWBERRY CREAM PUFFS - JOANNA LUND
08/05/2003
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1 cup water
1/2 cup reduced-calorie margarine
1 cup all-purpose flour
4 eggs or equivalent in egg substitute
4 cups chopped fresh strawberries
Sugar substitute to equal 2 tablespoons sugar
1/2 cup Cool Whip Free
1 teaspoon almond extract
Preheat oven to 400 degrees. In a medium saucepan, combine water and margarine. Bring to a boil. Lower heat. Add flour, stirring constantly for about 1 minute or until mixture forms a ball. Remove from heat. Stir in eggs, one at a time, beating until smooth. Drop by rounded 1/4 cup, 3 inches apart on ungreased baking sheet. Bake for 35 to 45 minutes or until golden brown. Cool on a wire rack, being sure puffs are not in a draft. Cut off tops. Pull out any soft dough from center. In a large bowl, combine strawberries and sugar substitute. Fold in Cool Whip Free and almond extract. Fill puffs with strawberry filling and replace tops. Arrange on dessert dishes. Evenly spoon any remaining strawberry mixture around puffs.
Serves 8 - Each serving equals:
HE: 1-1/2 Fat, 2/3 Bread, 1/2 Protein, 1/2 Fruit, 11 Optional Calories
172 Calories, 8 gm Fat, 5 gm Protein, 20 gm Carbohydrate, 171 mg Sodium, 29 mg Calcium, 2 gm Fiber
DIABETIC: 1-1/2 Fat, 1 Starch/Carbohydrate, 1/2 Meat, 1/2 Fruit
Printable Recipe
VALENTINE FLAMBE - MIKE REEH
02/13/2003
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4 or 5 fresh strawberries
1 banana
1 tablespoon butter
2 tablespoons sugar
1 oz. Grand Marinier Liqueur
1 thick slice pound cake
2 scoops ice cream
Powdered sugar for topping
In a 10" skillet heat butter and add banana and fresh strawberries. Cook over high heat about 30 seconds. Add sugar and lightly caramelize. Flambe with Grand Marinier and place pound cake in bowl. Top pound cake with ice cream and warm fruit.
Serve garnished with 2 fresh berries and powdered sugar.
Printable Recipe
WALNUT APPLE RAISIN CRUMB PIE - JOANNA LUND
09/30/2003
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1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 cup unsweetened apple juice
1/4 cup water
1 teaspoon JO's Apple Pie Spice
2 cups (4 small) cored, peeled, and diced cooking apples
1/4 cup raisins
1 (6-ounce) Keebler graham cracker piecrust
6 tablespoons purchased graham cracker crumbs or 6 (2-1/2 inch) squares, made into fine crumbs
1 tablespoon Sugar Twin
2 tablespoons (1/2 ounce) chopped walnuts
Preheat oven to 375 degrees. In a large saucepan, combine dry pudding mix, apple juice, water, and JO's Apple Pie Spice. Stir in apples and raisins. Cook over medium heat until apples soften and mixture starts to boil, stirring often. Spoon hot apple mixture into piecrust. In a medium bowl, combine graham cracker crumbs, Sugar Twin, and walnuts. Sprinkle crumb mixture evenly over top. Bake for 18 to 22 minutes. Place pie plate on a wire rack and allow to cool for at least 30 minutes. Cut into 8 servings.
HINTS: Substitute any reputable brand for JO's Apple Pie Spice.
Serves 8 - Each serving equals:
HE: 1 Fruit, 3/4 Bread, 3/4 Slider, 10 Optional Calories
190 Calories, 6 gm Fat, 1 gm Protein, 33 gm Carbohydrate, 227 mg Sodium, 32 mg Calcium, 1 gm Fiber
DIABETIC: 1 Fruit, 1 Starch, 1 Fat
Printable Recipe
WILMA MARIE'S CREAM PUFFS - HAPPY DIABETIC CHEF
11/26/2003
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1 cup water
1/2 cup margarine
1/4 teaspoon salt
1 cup flour
4 eggs
Sugar-free Jell-O pudding (flavor of choice)
Light chocolate syrup
Heat until boiling in a 2 quart saucepan water, butter, and salt. Remove from heat. With wooden spoon, mix in all of the flour until the mixture forms a ball and pulls away from the sides of the pan. Add eggs to flour mixture, one at a time, until the mixture is smooth and satiny. Cool slightly.
Preheat oven to 400 degrees. Lightly grease and flour large cookie sheet. Drop batter by heaping tablespoons. Bake for 20 minutes at 400 degrees and then reduce heat to 350 degrees for 40 minutes.
When cool cut horizontally with a knife. Fill with cooled sugar free Jell-o pudding. Replace top of puff. Drizzle with light chocolate syrup.
Yield: 12 puffs
2.46 g Protein; 5.74 g Tot Fat; 0.28 g Carb
Printable Recipe
ZALETTI - JEREMY JACKSON/THE CORNBREAD BOOK
07/18/2003
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These diamond-shaped Venetian cookies are lemony and crumbly and just-sweet-enough. And the dry cookie contrasts perfectly with the soft raisins. The softer and fresher your raisins are, the better. Just beware of overbaking these cookies..you really only want the bottoms to be pale brown. This recipe makes two dozen cookies.
1 cup cornmeal
1 cup unbleached all-purpose flour
1/3 cup sugar
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup unsalted butter, softened
3/4 cup raisins
1 large egg
1 large egg yolk
1 teaspoon pure vnilla extract
Grated zest of 1 lemon
Preheat your oven to 350 degrees. Line two baking sheets with parchment papers.
Sift the cornmeal, flour, sugar, baking powder, and salt into a large mixing bowl. Then stir these dry ingredients until they are well combined. Cut in the butter with a pastry cutter until the mixture is crumbly and resembles coarse meal. Stir in the raisins.
Separately, whisk together the egg, egg yolk, vanilla, and lemon zest. Stir this mixture into the cornmeal/butter mixture until the mixture is uniform. The dough will be stiff, and you may have to use your hands. Finally, knead the dough a few times in the bowl until it forms one cohesive mass.
Divide the dough in two. On a lightly floured work surface, roll each half out into a rope, 20 inches long. Flatten the rope gently with the palm of your hand, just so it's about 1/2 inch thick, or slightly more. Cut the flattened rope on a diagonal so that the cookies are diamond-shaped. Each rope will make about 12 cookies.
Transfer the cookies to the baking sheets and bake one sheet at a time for 12 to 16 minutes, until the zaletti are firm and lightly browned on the bottoms. Let the cookies cool on a rack.
ENTREES
Printable Recipe
ALMOND CRUSTED CANADIAN WALLEYE - JEFF RYSER
03/18/2003
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Four 12 oz. walleye filets, (skin on or skinless)
4 cups Golden Dipt Breading or plain bread crumbs may be substituted
3 cups Golden Dipt Predip or egg wash may be substituted. (If using egg wash dip fish in seasoned flour first.)
2 cups sliced almonds
Seasoning to taste
1/2 vegetable oil, 1/2 olive oil about 3/4" deep in frying pan
With boning knife remove pin bones found in the middle of the walleye. Preheat oil to 300 degrees. With skin on (skin can be removed) coat fish in predip. Mix almonds and breading together. Coat fish on both sides with breading and place in oil, flesh side down. Fry approximately 3 minutes or until golden brown. Turn fish and fry for 3 more minutes. Finish fish in preheated 350 degree oven on sheet pan for 10 to 12 minutes.
Printable Recipe
ANAHEIM SHRIMP SAUTE - MIKE REEH
08/15/2003
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1 oz. or 2 teaspoons olive oil
1 large Anaheim pepper
1 yellow tomato, large diced
1 red tomato, large diced
1/2 yellow onion
6 large shrimp
1 tablespons garlic chopped
2 oz. white cooking wine
1 teaspoon chopped cilantro or parsley
2 cups cooked rice pilaf
1. Heat oil in skillet.
2. Add onion, pepper, tomato and saute.
3. Add shrimp, garlic and deglaze with cooking wine.
4. Add cilantro and season with salt and pepper.
5. Serve over rice.
Printable Recipe
BLACKENED GROUPER W/CILANTRO CORN SALSA - MIKE REEH
02/27/2003
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Four 8 oz. Grouper fillets
1 oz. butter
Cajun seasoning as needed
2 cups corn
1 cup green pepper, chopped
1 cup red pepper, chopped
3/4 cup red onion, diced
1/2 cup chopped cilantro (loosely packed)
Juice of 1 lime
Chef's seasoning to taste
1. Heat skillet very hot, add butter.
2. Moderately season grouper fillets with cajon seasoning.
3. Lightly blacken fillets on each side. Turn down heat to medium. Continue to cook until fish becomes flaky.
4. Mix all other ingredients well and place about 1/4 mixture over each fillet. Use a lot...It's good!!
Serves 4
Printable Recipe
BREAKFAST BREAD PUDDING - JOANNA LUND
06/05/2003
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4 slices reduced-calorie bread, toasted
2 tablespoons Peter Pan reduced-fat peanut butter
2 tablespoons spreadable fruit (any flavor)
1 (4-serving) pkg JELL-O sugar-free instant vanilla pudding mix
2 cups fat-free milk
Spread slices of toast evenly with peanut butter and spreadable fruit. Cut into small cubes. Evenly spoon cubes into four dishes. In a medium bowl, combine dry pudding mix and milk. Mix well using a wire whisk. Pour 1/2 cup pudding mixture over cubes in each dish. Refrigerate at least 2 hours.
Serves 4 - Each serving equals:
HE: 1/2 Protein, 1/2 Bread, 1/2 Fat, 1/2 Fruit, 1/2 Fat Free Milk, 1/4 Slider, 5 Optional Calories
180 Calories, 4g Fat, 9g Protein, 27g Carbohydrate, 519mg Sodium, 2g Fiber
Diabetic Exchanges: 2 Starch, 1 Meat
Printable Recipe
CAESAR BURGERS
05/13/2003
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1-1/2 pounds ground beef
3 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon pepper
4 romaine lettuce leaves
8 slices sourdough bread, toasted
1/4 cup shredded Parmesan cheese
1. Combine ground beef, minced garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 3/4-inch thick patties, shaping to fit bread slices.
2. Place patties on grid over medium ash-covered coals. Grill, uncovered, 13 to 15 minutes to medium (160 degrees) doneness, until no longer pink in center and juices show no pink color, turning occasionally.
3. Place one lettuce leaf on four of the bread slices; top each with a burger. Sprinkle evenly with Parmesan cheese; cover with remaining bread slices.
Makes 4 servings.
Printable Recipe
CAJUN PASTA TRIO - MIKE REEH
10/28/2003
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1 tablespoon oil
1/4 cup diced cooked sausage
1/4 cup diced chicken meat
3 or 4 large shrimp
1 teaspoon fresh garlic
1 teaspoon cajun spice
3/4 cup heavy cream
1/4 cup peppers, chopped
2 tablespoons onion
1/4 cup fresh grated Parmesan cheese
1/4 cup diced tomatoes
Salt and pepper to taste
8 oz. cooked pasta fettucini
Heat skillet. Add sausage, peppers, onions, tomatos, chicken and shrimp and cook. Add garlic and Cajun spice. Add heavy cream and reduce. Add Parmesan cheese and pasta and cook until it thickens.
Serve hot with cracked peppers.
Printable Recipe
CAPTAIN'S TABLE CHICKEN LIVERS - MIKE REEH
01/29/2003
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1 pound chicken livers
1 oz. corn oil
1/4 cup chopped onions
1/4 cup chopped green pepper
1/4 cup mushrooms, sliced
1/4 cup green onions
Seasoned flour for breading
Salt and pepper
1. Heat 10" skillet with oil.
2. Bread livers in seasoned flour and place in hot oil. Brown evenly on side, then turn over.
3. After turning, add all vegetables and continue to cook until livers are done and veggies are tender.
These are great! Enjoy!
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CATFISH FINGERS W/REMOULADE - MIKE REEH
01/29/2003
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Two 6 oz. catfish filets
1 cup eggs and milk
Breading
2 oz. cornoil and butter
REMOULADE SAUCE
1 cup Thousand Island dressing
1 tablespoon Boetje's mustard
1 teaspoon Tabasco
1/2 cup chopped green onion
1. Cut catfish into 3 long strips.
2. Place in egg batter and breading.
3. Fry in 10" skillet until brown on each side.
4. Remove and serve with Remoulade sauce.
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CHEESE AND CHICKEN EMPANADAS
05/05/2003
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Servings: 8-10 empanadas
Prep Time: 15 mins
Cook Time: 12-13 mins
BAKED PASTRY
2 frozen pie shells, thawed
3 egg yolks
2 tablespoon coarse (kosher) salt
1 tablespoon dark chili powder
FILLING
1/2 cup Monterey Jack cheese, grated
1/2 cup Cheddar cheese, grated
1 cup shredded cooked chicken
1 jalapeño pepper, diced
1/2 tablespoon minced garlic
1 tablespoon minced red onion
1/2 teaspoon cumin, ground 1 teaspoon salt
In a bowl, mix together all ingredients for filling and refrigerate until ready to assemble empanadas.
On a floured surface, roll out pie shells and cut into 4-inch circles (use all the pie dough by re-rolling scraps).
Place approximately 2 tablespoons of cheese and chicken mixture in center of dough circles. Fold each circle in half and crimp edges with a fork.
Place on a baking pan or cooking sheet and brush top of each empanada with egg yolk. Sprinkle top with salt and chili powder.
Bake 12-13 minutes at 400°F. Serve warm or at room temperature.
by Chef Jeff Blank of Hudson's on the Bend restaurant in Austin, Texas
Printable Recipe
CHEESY TOMATO TETRAZZINI - JOANNA LUND
08/27/2003
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1 cup thinly sliced celery
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1-1/2 cups (6 ounces) shredded Kraft reduced-fat Cheddar cheese
1 cup (on 8-ounce can) tomatoes, coarsely chopped and undrained
2 cups hot cooked spaghetti, rinsed and drained
2 teaspoons dried parsley flakes
In a large skillet sprayed with butter-flavored cooking spray, saute celery for 6 to 8 minutes or until tender. Add mushroom soup, Cheddar cheese, and undrained tomatoes. Mix well to combine. Stir in spaghetti and parsley flakes. Lower heat and simmer for 5 to 6 minutes, or until cheese is melted and mixture is heated through, stirring often.
HINT: 1-1/2 cups broken uncooked spaghetti usually cooks to about 2 cups.
Serves 4 (1 full cup) - Each serving equals:
HE: 2 Protein, 1 Vegetable, 1 Bread, 1/2 Slider, 1 Optional Calorie
273 Calories, 9 gm Fat, 17 gm Protein, 31 gm Carbohydrate, 722 mg Sodium, 378 mg Calcium, 2 gm Fiber
DIABETIC: 1-1/2 Meat, 1-1/2 Starch/Carbohydrate, 1 Vegetable
Printable Recipe
CHICKEN ALFREDO PIZZA
11/19/2003
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All You Need:
1 each (10 oz) Boboli thin pizza crust
3/4 cup Ragu light Parmesan Alfredo sauce
1 cup diced Tyson boxed grilled chicken slices
1 cup fresh sliced mushrooms
1/3 cup frozen Hy-Vee chopped spinach, thawed, drained
1 cup Hy-Vee finely shredded part-skim mozzarella cheese
1 each Roma tomato, thinly sliced
All You Do:
1. Remove pizza crust from package and place on 10-inch round pizza pan.
2. Spread Alfredo sauce on crust, to within 1 inch of edge of crust.
3. Over Alfredo sauce, layer chicken, mushrooms, spinach, cheese and tomato.
4. Bake at 425 degrees for 10 to 12 minutes.
5. Serves 8.
6. Daily Values: 15% vitamin A, 6% vitamin C, 25% calcium, 2% iron.
Nutrition information per serving:
Calories 200
Carbohydrate 20 g
Cholesterol 25 mg
Dietary Fiber 1 g
Fat 7 g
Protein 13 g
Sodium 80 mg
Printable Recipe
CHICKEN FETTUCCINE ALFREDO - JOANNA LUND
02/13/2003
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1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
2 teaspoons reduced-calorie margarine
1/2 teaspoon dried basil or 1 tablespoon chopped fresh basil
1/2 teaspoon dried minced garlic
1 cup (5 ounces) diced cooked chicken breast
1/4 cup (3/4 ounce) grated Kraft Fat Free Parmesan Cheese
1 cup chopped fresh broccoli
1 cup hot cooked fettuccine, rinsed and drained
1/2 cup diced fresh tomato
In a small bowl combine dry milk powder and water. Set aside. In a large skillet, melt margarine. Stir in milk mixture, basil and garlic. Add chicken, Parmesan cheese, broccoli, and fettuccine. Mix well to combine. Cook over medium heat, stirring often, until mixture is heated through, about 5 minutes. Stir in tomato. Continue cooking 2 to 3 minutes or just until tomatoes are warmed.
Serves 2 (1-1/2 cups) - Each serving equals:
HE: 3 Protein, 1 Bread, 1-1/2 Vegetable, 1/2 Fat, 1/2 Skim Milk
321 Calories, 5 gm Fat, 35 gm Protein, 34 gm Carbohydrate, 285 mg Sodum, 4 gm Fiber
DIABETIC: 3 Meat, 1 Starch, 1 Vegetable, 1/2 Fat, 1/2 Skim Milk
HINT: 1) If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli. 2) 3/4 cup uncooked fettuccine usually cooks to about 1 cup.
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CHUCKWAGON BEEF - MIKE REEH
05/22/2003
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Add the following ingredients to each pound of ground chuck:
1 teaspoon Accent
1 teaspoon liquid smoke
Mix well, divide into 12 oz. patties, wrap with bacon strips and skewer with toothpicks. Grill until desired doness.
Printable Recipe
COUNTRY HAM & CORN STEW - JOANNA LUND
06/06/2003
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3/4 cup finely chopped celery
1/4 cup finely chopped onion
2 tablespoons water
1 (10-3/4 ounce) can Healthy Request Cream of Celery Soup
1 (12-fluid ounce) can Carnation Evaporated Fat Free Milk
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
2 cups frozen whole-kernel corn, thawed
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
In an 8-cup glass measuring bowl, combine celery, onion, and water. Cover and microwave on HIGH (100% power) for 5 minutes or until vegetables are tender. Stir in celery soup and evaporated milk. Add ham, corn, parsley flakes and black pepper. Mix well to combine. Re-cover and microwave on HIGH for 5 minutes or until mixture is heated through, stirring after 3 minutes. Place covered bowl on counter and let set for 2 minutes. Gently stir again just before serving.
HINT: Thaw corn by placing in a colander and rinsing under hot water for one minute.
Serves 4 (1-1/4 cups) - Each serving equals:
HE: 1 Bread, 1 Protein, 3/4 Fat Free Milk, 1/2 Vegetable, 1/2 Slider, 1 Optional Calorie
231 Calories, 3gm Fat, 17gm Protein, 34gm Carbohydrate, 701mg Sodium, 315mg Calcium, 2gm Fiber
Diabetic Exchanges: 1-1/2 Starch, 1 Meat, 1 Fat Free Milk, 1/2 Vegetable
Printable Recipe
COUNTRY STYLE SAUSAGE STIR FRY - MIKE REEH
10/09/2003
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1 oz. corn oil or butter
1/4 cup yellow onion
1/4 cup chicken stock
1/4 cup green pepper
1/4 cup mushrooms
4 oz. cooked sausage
1 teaspoon fresh garlic
1/2 cup Marinara sauce
1/2 cup Alfredo sauce
8 oz. cooked bow tie pasta
2 tablespoon fresh grated Parmesan
1/2 teaspoon dried basil
1. In a stir fry skillet or large 12" saute pan, heat oil or butter until it's very hot.
2. Begin to stir fry vegetables, garlic, sausage.
3. Add both sauces and simmer.
4. Stir in pasta and let cook more.
5. Serve in pasta bowl with fresh cubed Parmesan cheese.
Printable Recipe
CRABBER-JACK FILET - JEFF RYSER
09/19/2003
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Four 3 oz. filet medallions
Two 4 oz. crab cakes (recipe below)
Egg wash
Seasoned flour (season with 1/2 teaspoon Lawrys)
Seasoned bread crumbs (about 6 oz. plain bread crumbs with 1 tablespoon Montreal steak seasoning)
2 thick onion rings
Pound each filet with meat mallot to 1/4 inch thick. Dredge each filet in flour, egg wash, and then bread crumbs. In saute pan with about 2 oz. clarified butter, saute filets until golden brown. Remove from pan and hold in 225 degree oven. In clean pan with butter saute crab cakes until golden brown. When ready lay one filet on each plate then crab cake, then top with other filet. Place onion ring on top and fill with Bernaise sauce and drizzle some over the sides. Serve with garlic smashed potatoes and vegetable of choice.
CRAB CAKE MIX
8 oz. crab meat (clean picked through for shells)
1 teaspoon diced green onion
1/2 teaspoon diced green pepper
1/2 teaspoon diced red pepper
1 egg
3 oz. Monterey Jack cheese shredded
1/2 teaspoon horseradish
1/4 teaspoon Old Bay seasoning
3 oz. mayonnaise
2 oz. plain bread crumbs
Combine all ingredients in bowl and mix well. Divide into 2 crab cakes.
Printable Recipe
CREAMED CHICKEN WITH PEAS AND CARROTS - JOANNA LUND
01/09/2003
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1-1/2 cups (8 ounces) diced cooked chicken breast
2 cups frozen peas, thawed
1-1/2 cups frozen diced or sliced carrots, thawed
1 (10-3/4 ounce) can Healthy Request Cream of Chicken Soup
2 tablespoons water
1/2 cup (one 2.5 ounce jar) sliced mushrooms, undrained
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
Spray a pressure cooker container with butter-flavored cooking spray. In prepared container, combine chicken, peas and carrots. Stir in chicken soup, water, and undrained mushrooms. Add parsley flakes and black pepper. Mix well to combine. Place cover on cooker and bring to LOW pressure over medium heat. Lower heat to stabilize pressure and cook for 3 minutes. Carefully release pressure, remove cover, and stir well.
HINT: Thaw peas and carrots by placing in a colander and rinsing under hot water for one minute.
Serves 4 - (1 cup) - Each serving equals:
HE: 2 Protein, 1 Bread, 1 Vegetable, 1/2 Slider, 5 Optional Calories
207 Calories, 3 gm Fat, 23 gm Protein, 22 gm Carb., 479 mg Sodium, 43 mg Calcium, 4 gm Fiber
DIABETIC: 2 Meat, 1-1/2 Starch, 1 Vegetable
Printable Recipe
DENVER BREAKFAST PITA POCKETS - JOANNA LUND
06/05/2003
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1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/2 cup (3 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
3 eggs, beaten, or equivalent in egg substitute
1/2 teaspoon JO's Lemon Herb Pepper or any lemon pepper
1/3 cup (1-1/2 ouncs) shredded Kraft reduced-fat Cheddar cheese
2 pita bread rounds, halved
In a large skillet sprayed with butter-flavored cooking spray, saute onion, green pepper, and ham for 5 minutes. Add eggs and Jo's Lemon Herb Pepper. Mix gently to combine. Continue cooking until eggs are set, stirring often. Stir in Cheddar cheese. For each serving, spoon a scant 1/2 cup egg mixture into a pita half. Serve at once.
Serves 4 - Each serving equals:
HE: 1-3/4 Protein, 1 Bread, 1/4 Vegetable
186 Calories, 6g Fat, 14g Protein, 19g Carbohydrate, 535mg Sodium, 117mg Calcium, 1g Fiber
Diabetic Exchanges: 1-1/2 Meat, 1 Starch
HINT: To make opening pita rounds easier, place pita halves ona paper towel and microwave on HIGH 10 seconds. Remove and gently press open.
Printable Recipe
FILET OF SNAPPER-VENICE STYLE - MIKE REEH
03/27/2003
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One 8-10 oz. snapper or grouper filet
1/2 cup seasoned flour to dredge fish in
1 ounce butter
3 each 16/20 count shrimp
6-8 cherry tomatoes
2 each sliced green onion
3/4 cup sliced mushrooms
1 tablespoon fresh garlic
2 oz. fresh spinach (sliced)
2 oz. white wine
1 teaspoon seasoning salt
2 oz. whole (unmelted) butter
In a large (10"-14") skillet heat butter and dredge fish in seasoned flour and begin to saute. When fish is about 1/2 cooked (2 minutes), flip and add shrimp to hot skillet.
Remove fish filet and shrimp to warm plate or oven when done or internal temperature is 155 degrees.
Next we will make a pan sauce by adding green onion, cherry tomatoes, mushrooms, garlic, spinach and white wine. Reduce mixture over high heat and shake whole butter in to form a sauce.
Pour over fish and serve with rice or over pasta.
Printable Recipe
FISHERMAN'S WHARF TUNA NOODLE DISH - JOANNA LUND
01/27/2003
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Serves 6 (2/3 cup)
2 (6-ounce) cans white tuna, packed in water, drained and flaked
1-3/4 cups uncooked noodles
1 cup (one 4-ounce can) sliced mushrooms, drained
1/2 cup finely chopped onion
1 (10-3/4 ounce) can Healthy Request Cream of Mushroom Soup
1/4 cup hot water
1/4 cup (one 2-ounce jar) chopped pimiento, undrained
1 cup (one 8-ounce) peas, rinsed and drained
1 teaspoon dried parsley flakes
Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine tuna, uncooked noodles, mushrooms, and onion. Stir in mushroom soup, water, undrained pimiento, peas, and parsley flakes. Cover and cook on LOW for 4 hours. Mix well before serving.
Each serving equals:
HE: 1 Bread, 1 Protein, 1/2 Vegetable, 1/4 Slider
8 Optional Calories
171 Calories, 3 gm Fat, 17 gm Protein
19 gm Carbohydrate, 596 mg Sodium, 65 mg Calcium
2 gm Fiber
DIABETIC: 2 Meat, 1 Starch, 1/2 Vegetable
Printable Recipe
GRILLED CHICKEN FAJITAS OF LOVE - HAPPY DIABETIC CHEF
02/24/2003
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MARINADE:
3 garlic cloves, minced
1/4 cup fresh lemon juice
1 teaspoon ground cumin
2 tablespoons olive oil
In a large bowl, whisk together the garlic, lemon juice, cumin and oil.
FILLING:
2 pounds chicken
2 tablespoons vegetable oil
3 assorted colored bell peppers, sliced thin
1 large red onion, sliced thin
2 garlic cloves, minced
Twelve 7" or 8" flour tortillas
Tomato salsa as accompaniments
1. Add the chicken to the marinade, turning to coat it well and let it marinade, covered and chilled for at least one hour to overnight. Grill or bake the chicken, drained, on a well-oiled rack set about 5 inches over glowing coals or in a hot well-seasoned ridged pan over moderately high heat for 6 to 8 minutes on each side or until just springy. Alternately, the meat may be broiled on the rack of a broiler pan under a preheated broiler about 4 inches from the heat for 3 to 4 minutes each.
2. Transfer the chicken to a cutting board and let it stand for 10 minutes. While the chicken is standing, heat the oil in a large skillet over moderately high heat until hot but not smoking. Add the bell peppers, onion, garlic and saute the mixture, stirring for 5 minutes or until the peppers are softened. Slice the chicken thin and arrange the slices on a platter with the bell pepper mixture. Drizzle any chicken juices over the meat and pepper mixture and serve the mixture with the tortillas, salsa.
To Warm Tortillas in the Oven: Stack 6 tortillas at a time, wrap each stack in foil and heat the tortillas in the middle of a preheated 325 degree oven; 5 minutes for corn tortillas and 15 minutes for flour tortillas. If tortillas are dry to begin with, pat each tortilla between dampened hands before stacking them.
To Warm Tortillas in Microwave: Stack 6 tortillas at a time. Wrap each stack in a microwave-safe plastic bag and heat the tortillas in a microwave oven at high power for 30 seconds to 1 minute, or until heated through and pliable.
To Assemble a Fajita: Spread some of the guacomole on a tortilla, top it with a few slices of the chicken, some of the pepper mixture, and some of the salsa. Roll up the tortilla to enclose the filling.
Printable Recipe
GRILLED STEAKS BALSAMICO
10/08/2003
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4 beef shoulder top blade (flat iron) steaks (6 to 8 ounces each) or boneless beef chuck eye steaks, cut 1 inch thick
Salt and freshly ground pepper
1 package (5.2 ounces) herb and garlic soft spreadable cheese
MARINADE:
2/3 cup prepared balsamic vinaigrette
1/4 cup fig preserves or chopped dried figs
1. Place marinade ingredients in blender or food processor; process until blended. Place steaks and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator at least 2 hours.
2. Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill steaks, covered, 10 to 14 minutes for medium rare to medium doneness, turning occasionally. Season with salt and pepper, as desired.
3.