|
|
|||||||
|
LOW-FAT AND DIABETIC
DESSERTS
Berry – Peachy Cobbler
Diabetic Divinity Candy
Diabetic German Chocolate Cake
Mocha Cheesecake
Peanut Butter Chocolate Fudge
ENTREES
Balsamic Catfish with Red Potatoes
Chicken in Prison
Cilantro – Lime Chicken
Glazed Chicken in Crockpot
Fettuccine with Low – Fat Alfredo
Low–Fat Seafood Lasagna Roll–Ups
Sweet and Sour Meatballs
APPETIZERS, DIPS, SOUPS
Crab Spread
Dill Veggie Dip
Fruit Dip
Tomato Salsa
Cream of Broccoli Soup
Roasted Tomato Soup
(Very Easy and Fat Free)
Makes 1 plate
8 oz fat-free cream cheese
12 oz. cocktail sauce
6 oz canned crab meat, drained
Spread cream cheese on a dinner plate, covering the entire plate.
Pour cocktail sauce over cream cheese, spreading to cover completely.
Crumble crab meat on top of cocktail sauce.
Best served with crunchy crackers or Ritz crackers.
(Easy and Fat Free)
Makes 1 bowl
12 oz cottage cheese
1 T dill
¼ tsp salt
2 T lemon juice
Combine all ingredients and blend at low speed. (Use hand-held or upright blender.)
Refrigerate for several hours to let flavors mix.
Sprinkle with dill just before serving.
(Easy and Fat Free)
Makes 1 bowl
1 C fat-free sour cream
1 T brown sugar
Sugar to taste (optional)
Mix sour cream and brown sugar. If you want, mix in some white sugar for extra sweetness.
Serve with fresh fruit pieces.
(Easy and Fat Free)
1 C tomatoes, chopped
¼ C Fresh cilantro, chopped
2 cloves garlic, chopped
1 C onion, chopped
2 yellow peppers, chopped
Lime juice (to taste)
Mix all ingredients, let sit in refrigerator for at least an hour for tastes to blend.
(Easy and Low Fat)
Makes 6 servings
1 head broccoli
3 C vegetable broth
¼ C milk
½ stick butter
Salt and pepper
Steam 1 head of broccoli in 3 cups vegetable broth until cooked through.
Strain broth into a bowl.
Put broccoli and 1/2 of the broth in blender and blend.
Return blended broccoli to stock pot and add the remaining broth.
Add ¼ cup milk and one stick of butter.
Salt and pepper to taste.
(Low Fat)
Makes 1 large pot
2 ½ lbs. fresh tomatoes (mix of heirlooms, cherry, vine, and plum)
6 cloves garlic, peeled
2 small yellow onions, sliced
½ C olive oil
Salt and pepper to taste
1 qt. chicken stock
2 bay leaves
4 T butter
½ C fresh basil, chopped
¾ C heavy cream
Preheat oven to 400F.
Wash, core and cut that tomatoes in half. Spread tomatoes, garlic cloves and onions onto a baking tray.
Drizzle with olive oil and season with salt and pepper.
Roast for 20-30 minutes, or until caramelized.
Put roasted tomatoes, garlic and onion in a large stock pot.
Add the chicken stock, bay leaves and butter.
Bring to a boil, reduce heat, and simmer for 15-20 minutes, or until liquid is reduced by a third.
Add basil.
Use and immersion blender to puree the soup until smooth.
Return soup to low heat, add cream and adjust consistency with more chicken stock, if necessary.
Season with salt and pepper.
Serve in bowl, garnished with cherry tomatoes and a splash of cream.
(Low Fat)
Makes 8 servings
4 T + 2 tsp sugar, divided
¾ C + 2 T flour
1 ¼ lbs. peaches, peeled and sliced (or 16 oz. frozen peaches, thawed and drained)
2 C raspberries (or 12 oz. frozen raspberries, thawed)
1 tsp. grated lemon peel
½ tsp. baking powder
½ tsp. baking soda
1/8 tsp. salt
2 T cold margarine, cut into small pieces
½ C low-fat buttermilk
Preheat oven to 425F.
Spray 8 ramekins (or an 11x17 baking dish) with non-stick cooking spray.
Place ramekins on a cookie sheet; set aside.
For filling, combine 2 T sugar and 2 T flour in a large bowl.
Add peaches, raspberries and lemon peel; toss to coat.
Divide fruit into ramekins.
Bake for 15 minutes, or until fruit is bubbly around edges.
While that bakes, combine remaining flour, sugar, baking powder, baking soda and salt in a medium bowl.
Cut in margarine until mixture resembles coarse crumbs.
Stir in buttermilk just until dry ingredients are moistened.
Remove ramekins from oven.
Put dollops of topping on fruit.
Sprinkle topping with remaining 2 tsp. sugar.
Bake 18-20 minutes, or until topping is lightly browned.
Serve warm.
3 egg whites 3 cups sugar
2/3 cup light corn syrup 1/4 teaspoon salt
1 teaspoon vanilla extract 1 cup coarsely chopped pecans
candied cherries – quartered
Warm egg whites in large bowl for 1 hr. Line a 11x7x1 1/2 in. pan with waxed paper. In heavy 3 qt. pan, combine sugar, corn syrup & 3/4 c. water. Cook over low heat, stirring, until sugar dissolves. Bring to a boil. Cook without stirring to 260 degrees on candy thermometer. Let cool slightly. At 150 degrees F. beat egg whites and salt to stiff peaks. Gradually pour hot syrup over egg whites, beating constantly at high speed for 5 min. With a wooden spoon, beat in the rest of the ingredients till it looks dull. turn into pan till firm. Cut into 24 pieces. Store in waxed paper.
Nutritional Information:
198 Calories (kcal); trace Total Fat; (0% calories from fat); 1g Protein;
51g Carbohydrate; 0mg Cholesterol; 71mg Sodium
Diabetic German Chocolate Cake
4 ounces baking chocolate 1/2 cup boiling water
1/2 cup butter 1/2 cup granulated sugar replacement
3 tablespoons granulated fructose 4 egg yolks
2 teaspoons vanilla extract 2 1/4 cups flour
1 teaspoon baking soda 1/2 teaspoon salt
1 cup buttermilk 4 egg whites -- stiffly beaten
FROSTING
1 cup evaporated skim milk 1/3 cup granulated sugar replacement
1 egg 1 tablespoon flour
2 tablespoons margarine 2 teaspoons vanilla extract
3/4 cup unsweetened coconut 1/3 cup chopped pecans
For cake: Melt chocolate in boiling water, cool. Cream next three ingredients till fluffy. Add yolks, one at a time, beating well. Blend in vanilla and chocolate water. Sift flour with baking soda and salt. Add alternately with buttermilk to chocolate mixture, beating each time till smooth. Fold in beaten egg whites. Grease three 9-in.pans and line with paper. Grease again and pour in batter. Bake 25-30 min. at 350 degrees F. Remove paper lining and cool.
Exchange:1 serving = 1/2 bread,1/2 fat Calories:1 serving = 50 calories
For frosting: Combine all but vanilla and pecans in saucepan. Cook and stir on low heat till thick. Remove from heat, stir in vanilla and pecans. Cool slightly; spread over cake while warm. 1/7 bread,1 fat Calories:1/18 recipe = 54 calories
1 package unflavored gelatin 1 cup boiling coffee
16 ounces cream cheese, cubed 16 packets Splenda sugar substitute
1 ounce unsweetened baking chocolate -- melted
Melt chocolate in microwave or in double boiler. Cube the cream cheese, place in deep bowl, set aside Dissolve the gelatin in the boiling coffee, mix very well. Add gelatin/coffee mixture slowly to cream cheese beating well. Add the melted chocolate & the Equal beat until very creamy. Place into pie tin and chill. Cut into 12 servings. Top Each serving with fudge
sauce. (if you have it) NOTES: 12 servings=3.5 carbs minus 0.4 gr. fiber =3.1 carbs 8 servings= 4.5 grams per serving.
1/2 lb cream cheese (250 grams) 1/4 cup splenda or other sweetener
1 oz unsweetened chocolate (30 grams) 1/4 cup heavy cream
1 tsp peanut butter
Melt the cream cheese and peanut butter in microwave for approx 2 minutes. [stopping and stirring at 1 minute intervals.} Melt chocolate in separate bowl until creamy. Combine chocolate with cream cheese mixture and whisk in sweetener and cream. Pour into buttered or spray non stick, glass pan and chill at least 4 hours. Cut into squares and enjoy. This recipe yields a more 'gooey' fudge that traditional fudge, but if you want more uniform squares, place pan in freezer for 30 minutes before cutting.} 16 Servings Per Serving (excluding unknown items): 74 Calories; 7 g Fat (87.2% calories from fat); 1 g Protein; 1 g Carbohydrate; trace Dietary fiber 21 mg Cholesterol 45 mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean
Meat; 0 Non-Fat Milk; 1-1/2 Fat.
Balsamic Catfish with Dilled Red Potatoes
(Easy and Low Fat)
Makes 2 servings
10 ounces catfish
2 T balsamic vinegar
¼ C fresh cilantro
2 cloves fresh garlic
1 lb. baby red potatoes
1 T butter
¼ tsp dried dill
¼ tsp salt
¼ tsp. pepper
1 C fresh asparagus or broccoli
Put swordfish, vinegar, cilantro and garlic in a plastic bag. Marinate in the refrigerator.
Wash and boil potatoes for 20 minutes, or until soft.
Mix with butter, dill, salt and pepper.
Broil or grill 10 minutes over medium-high heat. (10 minutes per inch of thickness.)
Meanwhile, microwave asparagus in ¼ C water for 2-3 minutes on high (or boil on stove for 5 minutes).
(Low Fat)
Makes 4 servings
Half a chicken, cut into serving pieces
¼ tsp salt
¼ tsp. pepper
1 ½ T olive oil
1 small onion, chopped
1 C chicken broth
1 T slivered almonds
1 T pine nuts
1 circular loaf of Italian bread
1 egg
1 T lemon juice
1 T capers, coarsely chopped
½ T chopped parsley
Season the chicken with salt and pepper. In a medium skillet, heat the olive oil over medium-high heat. Add the chicken and cook, turning until browned all over (about 7 minutes).
Add the onion and cook, stirring often until softened and translucent (3-5 minutes).
Add half the broth and bring to a boil; reduce heat to low. Cover and simmer, gradually adding ¼ C more broth, until the chicken is no longer pink at the bone (about 35 minutes).
Remove the chicken, reserving the cooking liquid. Discard the skin and bones and coarsely chop the chicken meat.
Preheat the oven to 350F.
Place the almonds and pine nuts on a baking sheet and bake, stirring often, until fragrant and lightly toasted (6-8 minutes). Let cool completely, then chop coarsely and set aside.
Leave the oven on.
Cut off the top of the bread. Scoop out the crumbs and place in a medium bowl.
Add the reserved cooking liquid and remaining ¼ C of broth to the bowl.
Stir and chop with the side of a large spoon until the mixture is the consistency of thick cream.
Add a little additional broth or water if needed.
Add the chopped, toasted nuts, egg, lemon juice, capers and parsley. Mix well.
Stir in the chopped chicken.
Fill the bread with this mixture and cover with the bread top.
Place on a baking sheet, with a small bowl of water next to the bread.
(Water will add moisture to the oven and keep the bread crust from becoming too hard.)
Bake until the loaf is heated through and the filling is firm (about 30 minutes).
If the crust is darkening, wrap the loaf in foil.
Let cool for 15 minutes before cutting into wedges with a serrated knife.
Serve warm or at room temperature.
(Low Carb)
Makes 4 servings
1 lb. boneless skinless chicken breasts
2 small onions
1 large lime
2 T canola oil
1-inch long piece of fresh ginger, peeled and thinly sliced
2 T fresh cilantro, chopped
2 T soy sauce
1-2 T sugar
Hot cooked rice or flour tortillas
Cut each chicken breast into 16 pieces.
Cut each onion into 8 wedges.
Remove 3 strips of peel from lime with veggie peeler. Cut lime peel into very fine shreds.
Juice the lime and reserve 2 T juice. Set aside.
Heat wok or large skillet over medium-high heat for 1 minute, then drizzle oil into wok and heat 30 seconds.
Add chicken and ginger; stir-fry about 3 minutes or until chicken is no longer pink in center.
Reduce heat to medium; add onions and stir-fry 5 minutes.
Add lime peel, juice and chopped cilantro; stir-fry 1 minute.
Add soy sauce and sugar to taste; stir-fry until well-mixed and heated through.
Transfer to serving dish.
Serve with rice or tortilla shells.
(Very Easy and Low Fat)
Makes 4 servings
6 oz frozen orange juice concentrate, thawed
½ tsp marjoram
1 dash garlic powder
1 dash ground nutmeg
6 chicken breast halves
¼ C water
1 T cornstarch
Combine orange juice, marjoram, garlic and nutmeg in a medium-sized bowl.
Dip chicken in orange juice mixture and coat completely.
Place chicken in crockpot. Pour remaining orange juice mixture over chicken.
Cover and cook in low for 7 to 9 hours, or on high for 4 hours.
Place chicken on a serving platter.
Pour remaining sauce into a saucepan.
Mix water and cornstarch, then add to sauce. Cook over medium heat, stirring constantly, until thick and bubbly.
Fettuccine with Low – Fat Alfredo
Makes 4-5 hearty servings
1 lb ricotta cheese, room temperature
6 T milk
1/3 C grated parmesan cheese, plus extra for garnish
¾ to 1 lb fettuccine or linguine
1-2 T butter
½ C fresh parsley, finely minced
Salt and pepper to taste
Put pasta water on to boil.
Place ricotta and milk in a large bowl; heat until creamy and smooth; add parmesan.
Cook pasta until al dente. Drain and add to ricotta mixture.
Immediately add butter and mix until everything is well combined.
Stir in parsley; add salt to taste, if necessary.
Grate some black pepper over top and serve immediately on heated plates.
Low – Fat Seafood Lasagna Roll – Ups
(Easy and Low Fat)
Makes one 9x9 pan
6 lasagna noodles
1 pkg. imitation crab flakes or chunks
1 C fat-free sour cream
¼ C parmesan cheese
1 egg
1 T parsley
¼ tsp onion powder
15 oz. Italian-style tomato sauce
Cook noodles as directed on package. Rinse in cold water; drain well.
Combine the rest of the ingredients except tomato sauce; mix with fork.
Spread 1/3 C filling on each noodle. Roll tightly; place seam-side down in 9-inch baking pan.
Pour sauce over rollups.
Bake, covered, at 375F for 30 minutes.
OPTIONAL: Garnish with parmesan cheese.
(Low Fat)
Makes 18 good-sized meatballs
MEATBALLS
1½ lbs hamburger
1 tsp parsley
1 tsp oregano
1 tsp basil
1 tsp thyme
1 tsp rosemary
2 tsp Dale’s sauce
Mix all ingredients together.
Form 18 meatballs and place them into a glass baking dish.
Cover with a paper towel and cook on high in the microwave for 5 minutes.
Drain completely and set aside.
SAUCE
½ C butter
½ onion (medium-sized yellow is best)
1 tsp garlic
½ C brown sugar (firmly packed)
1 C ketchup
¼ C soy sauce
¼ C A.1. sauce
In a glass measuring cup, put butter, onion and garlic. Cook in microwave for 2 minutes, or until onion is soft.
Add the brown sugar and mix well with a fork until all lumps disappear.
Add the rest of the ingredients and mix well.
Pour ½ of the mixture over the meatballs, making sure meatballs are fully covered.
Cover baking dish with paper towel and cook in microwave on high for another 2-3 minutes, or until meatballs are cooked completely.
Heat remaining sauce in microwave on medium for 2-3 minutes, or until warmed through.
Serve meatballs over rice or egg noodles, using remaining sauce to drizzle over the top.