Text 7463, 214 rader
Skriven 2013-12-03 23:18:08 av Sean Dennis (1:18/200.0)
     Kommentar till en text av Jason Cullins
Ärende: Low Calorie Recipes
===========================
-=> Jason Cullins wrote to All <=-

 JC> Just wanted to introduce myself, and also ask if anyone had some really
 JC> good low calorie recipes that I can use as a diabetic as well as low
 JC> sodium.

Hi, Jason!  I'm a type 2 diabetic; I was diagnosed 10 years ago.  I'm
insulin-dependent and on oral medication.  I'm losing weight but it's
still a struggle.

There's several great libraries of diabetic recipes that a lot of the
echo members have.  If you don't have Meal-Master (a DOS-based recipe
program) or a Windows-based program that can work with MM-formatted
recipes, you should get one.  I'd be happy to extract all of my diabetic
recipes for you.

But here's a few for you:

{ You can do without the salt in this recipe}
MMMMM----- Recipe via Meal-Master (tm) v8.06
 
      Title: Marinated Asparagus
 Categories: Diabetic, Vegetable, Side dish, Fruit
      Yield: 4 Sweet ones
 
  1 1/2 lb Asparagus; fresh
           -=OR=-
     10 oz (1 pkg) frozen asparagus;
      1 ts Orange peel; finely shredded
    1/4 c  Orange juice;
    1/4 c  Vegetable oil;
      2 ts Lemon juice;
      1 ts Salt;
        ds Of cayenne pepper;
 
  Place steamer basket in 1/2" water in saucepan or skillet (water
  should not touch bottom of basket.  Place asparagus spears in basket.
  Cover tightly and heat to boiling; reduce heat.  Steam until
  crisp-tender, 8 to 10 minutes.  Innediately rinse under running cold
  water; drain. Shake remaining ingredients in tightly covered
  contariner; pour over asparagurs. Cover and refrigerate at least 4
  hours, turning asparagaus occasionally; drain.  Garnish with orange
  slices if desired. 4 servings (about 5 spears)
  
  Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE +
  (If you granish with oranges slices) 1 FRUIT EXCHANGE; CAL: 60;
  
  Betty Crocker's New American Cooking by WHOM Brought to you and yours
  via Nancy O'Brion and her Meal-Master. ... D/L from: Salata *Redondo
  Beach, CA (310)-543-0439 (1:102/125)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.06
 
      Title: Sugarless Apple Cookies
 Categories: Cookies, Diabetic
      Yield: 6 servings
 
    3/4 c  Chopped dates
    1/2 c  Finely chopped peeled
           Apple
    1/2 c  Raisins
    1/2 c  Water
      1 c  Plus 1 tablespoon
           All-purpose flour
      1 ts Ground cinnamon
      1 ts Baking soda
    1/2 ts Salt, optional
      2    Eggs
      1 ts Liquid sweetener
 
  In a large saucepan, combine dates, apples, raisins and water. Bring
  to a boil; simmer for 3 minutes. Remove from the heat; cool. Combine
  flour, cinnamon, baking soda, and salt if desired. Stir into apple
  mixture and mix well. Combine eggs and sweetener; add to batter. Drop
  by tablespoonfuls onto a nonstick baking sheet. Bake at 350 for 10-12
  minutes.
  
  Yield: 2 dozen.
  
  Diabetic Exchanges: One serving (prepared without added salt) equals
  1/2 starch, 1/2 fruit; also 54 calories, 24 mg sodium, 18 mg
  cholesterol, 11 gm carbohydrate, 1 gm protein, 1 gm fat.
  
  Source: Taste of Home August/September 1993
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.06
 
      Title: Mustard Pork Chop in Foil
 Categories: Diabetic, Ceideburg, Pork
      Yield: 1 Servings
 
           Stephen Ceideburg
    1/4 ts Vegetable or olive oil
      1    Thick slice onion
      5 oz Boneless pork chop
      1 ts Prepared mustard
           Salt and pepper to taste
           Sprig of rosemary or
    1/4 ts Dried rosemary, optional
 
  Hands on time: 5 minutes. Baking time: 20 to 30 minutes.
  
  Preheat oven to 350 degrees.
  
  Tear heavy-duty foil to make a 12-inch square; smear foil with oil.
  Place onion slice on half of foil. Trim fat from chop, spread both
  sides with mustard, place on onion, sprinkle with salt and pepper,
  top with rosemary if desired. Close foil to form triangle, roll edges
  and crimp firmly to seal, turning sealed edges upward. (A surprising
  amount of juices are generated during cooking.) Place in baking pan
  (lest those juices leak) and bake 20 to 30 minutes, depending on
  thickness of chop, or until chop is no longer pink in center.
  
  Transfer packet to dinner plate, open and turn chop with onion and
  juices onto plate. Serve, if desired, with potato or sweet potato
  baked in same oven.
  
  Per serving: 219 calories (41 percent from protein, 5 percent from
  carbohydrate, 54 percent from fat), 22 grams protein, 3 grams
  carbohydrate, 13 grams fat, 74 milligrams cholesterol, 325 milligrams
  sodium.
  
  Exchanges: 1/2 vegetable, 3 1/2 meat.
  
  From the Oregonian FOODday, 1/5/93.
  
  Posted by Stephen Ceideburg
 
MMMMM

{I'd ditch the salt in this one too.}
MMMMM----- Recipe via Meal-Master (tm) v8.06
 
      Title: Puree of Garlic Soup with Chicken Dumplings
 Categories: Soups, Diabetic, Dumplings, Ceideburg, Chicken
      Yield: 6 Servings
 
           Stephen Ceideburg
      2 tb Olive oil, divided
      1 lb Garlic *
      2 md Onions, coarsely diced
      7 c  Chicken broth or water
      1    Lemon, halved
      4    Bay leaves
      4    Sprigs fresh thyme or:
      1 tb Fresh, chopped thyme or:
    1/2 ts Dried thyme
      2 c  Mixed diced vegetables **
           Chicken Dumplings:
      1 lb Boneless, skinless chicken
           -pieces
      1 tb Finely minced garlic
    1/2 ts Salt
      1 ts Ground white pepper
    1/2 c  Madeira or dry sherry
      2    Egg whites
      1 sm Onion, finely diced
     12 sl French bread, cut from
           -baguette, toasted
 
  *(about 8 medium garlic heads), separated into cloves but unpeeled **
  (such as zucchini, yellow squash,eggplant and green beans)
  
  To prepare Garlic Soup: Heat 1 tablespoon olive oil in 2-quart pan
  over medium heat. Add garlic and cook, stirring occasionally, until
  skins start to turn golden, 15 to 20 minutes. Add onions and cook
  until soft, another 5 minutes. Add broth, lemon, bay leaves and
  thyme. Increase heat to high and bring to boil, then lower heat to
  medium and simmer 30 minutes.
  
  Meanwhile, heat remaining 1 tablespoon oil in small pan over medium
  heat. Add vegetables. Cover and cook until soft, about 10 minutes.
  Set aside.
  
  To prepare Chicken Dumplings: Cut chicken into 2-ounce pieces and
  place in food processor along with garlic, salt, pepper, Madeira and
  egg whites. Pulse on and off until mixture is coarsely chopped.
  Scrape into bowl. Add onion and mix well. Set aside.
  
  Remove soup from heat. Discard bay leaves and lemon. Puree mixture in
  food processor or blender. Strain soup through strainer or pass
  through food mill into clean pan. Return to a simmer.
  
  Use a tablespoon to drop dollops of Chicken Dumplings into simmering
  garlic soup, creating 12 dumplings. Cover and cook 8 minutes.
  
  Ladle soup into serving bowls at the table. Garnish soup bowls with
  reserved vegetables and toasted bread.
  
  Per serving, without bread: 355 calories (28 percent from protein, 46
  percent from carbohydrate, 25 percent from fat), 26 grams protein, 37
  grams carbohydrate, 10 grams fat, 36 milligrams cholesterol, 243
  milligrams sodium.
  
  Exchanges: 6 1/2 vegetable, 2 1/2 meat, 1 fat.
  
  Michael Roberts writing in the Oregonian FOODday, 1/12/93.
  
  Posted by Stephen Ceideburg
 
MMMMM

Later,
Sean

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