For Consumers
Diabetes (Recipes)
Chunky Apple Cake 1 c. all-purpose flour 1/2 tsp. ground nutmeg 1/2 tsp. ground cinnamon 1/4 tsp. salt 3/4 c. granulated sugar 3 tbsp. stick margarine, softened 1 egg 2 tbsp. low-fat milk (1%) 2 large baking apples, cored and sliced (3 cups) 1 tsp. granulated sugar 1/2 tsp. ground cinnamon Exchanges: 1 1/2 carbohydrates 1/2 fat 1. Pre-heat the oven to 350 degrees. Spray an 8x8x2 baking pan with nonstick cooking spray. 2. In a medium bowl, whisk together the flour, nutmeg, cinnamon and salt. 3. In another medium bowl, with an electric mixer at medium speed, beat the sugar and margarine together until fluffy (about 2 minutes). Beat in the egg and milk until smooth, about 1 minute. Add the flour mixture to the margarine mixture in thirds, beating until smooth (about 2 minutes). With a large spoon, stir in the apples until evenly distributed. Spread the batter in the prepared pan. 4. In a small bowl combine the sugar and cinnamon for the topping, then sprinkle evenly on the batter. Bake until brown and the sides start to pull away from the sides of the pan, approximately 40-45 minutes.
Nutrition Facts: Serving Size is 1/12th recipe,Servings Per Recipe 12, Amount Per Serving: Calories 136, Calories from Fat 31, Total fat 3g (5% Daily Value),Saturated fat 1g (4% Daily Value),Cholesterol 18mg (6% Daily Value)Sodium 88mg (4% Daily Value),Total Carbohydrate 25g (8% Daily Value),Dietary Fiber 1g (4% Daily Value),Sugars 17g,Protein 2g (3% Daily Value),Vitamin A 3%,Vitamin C 2%,Calcium 1%,Iron 3%
Grilled Shrimp with Pasta and Pineapple Salsa 2 15-oz. cans of pineapple chunks, packed in their own juice, drained 1 large red pepper, chopped 1 large red onion, chopped 1 jalapeno pepper, minced 1/2 c. orange juice 1/3 c. lime juice 1 1/2 lb. large shrimp, peeled and deveined 6 cups cooked rotini pasta Exchanges: 3 1/2 starch 3 very lean meat 1. In a large bowl, combine all the salsa ingredients EXCEPT the shrimp and the pasta. 2. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill set the heat to high. 3. Grill the shrimp on each side for 2 minutes. 4. Toss the pasta with the salsa, arrange the shrimp on top, and serve.
Nutrition Facts: Serving Size is 1/12th recipe, Servings Per Recipe 12, Amount Per Serving: Calories 408, Calories from Fat 20, Total fat 2g (3% Daily Value), Saturated fat 0g (1% Daily Value), Cholesterol 165mg (55% Daily Value), Sodium 196mg (8% Daily Value), Total Carbohydrate 70g (23% Daily Value), Dietary Fiber 4g (18% Daily Value), Sugars 21g Protein 27g (54% Daily Value), Vitamin A 16%, Vitamin C 165%, Calcium 7%, Iron 31%
Oven Fried Chicken 3 lbs. whole fryer chicken, cut-up 1 c. skim milk 1 tsp. thyme 1 tsp. garlic powder 1 tsp. onion powder 1 tsp. parsley flakes 1 tsp. paprika 1 tsp. black pepper 1 tsp. salt 1/8 tsp. red pepper flakes 1 c. flour Exchanges: 1 1/2 starch 4 lean meat 5 1/2 fat 1. Preheat oven to 450. 2. Skin chicken and place in the milk. 3. Place all the seasonings in the flour and mix. 4. Dredge chicken parts in flour, making sure all pieces are well coated and place on pan sprayed with non-stick cooking spray. After placing chicken on pan, spray top of chicken with non-stick cooking spray. 5. Place in oven for 45 minutes until juices run clear.
Nutrition Facts: Serving Size is 1/4th recipe, Servings Per Recipe 4, Amount Per Serving, Calories 344, Calories from Fat 76, Total fat 8g (13% Daily Value), Saturated fat 2g (12% Daily Value), Cholesterol 98mg (33% Daily Value), Sodium 706mg (29% Daily Value), Total Carbohydrate 27g (9% Daily Value), Dietary Fiber 1g (3% Daily Value), Sugars 3g Protein 37g (74% Daily Value), Vitamin A 4%, Vitamin C 1%, Calcium 10%, Iron 15%
Collard Greens 1 large bunch of collard greens (64 oz. cut and washed) 3 c. low-sodium chicken broth or homemade chicken stock without meat 2 medium onions, chopped 3 whole garlic cloves, crushed 1 tsp. red pepper flakes 1 tsp. black pepper Exchanges: 2 vegetables 1. Wash and cut greens. 2. Mix greens in large stock pot together with the remaining ingredients. 3. Cook until tender. (Allow flavors to blend by preparing the dish early in the day. The longer it blends the better it tastes!)
Nutrition Facts: Serving Size is 1/8th recipe, Servings Per Recipe 8, Amount Per Serving: Calories 61, Calories from Fat 4, Total fat 0g (1% Daily Value), Saturated fat 0g (0% Daily Value), Cholesterol 0mg (0% Daily Value), Sodium 29mg (1% Daily Value), Total Carbohydrate 14g (4% Daily Value), Dietary Fiber 5g (21% Daily Value), Sugars 3g Protein 3g (5% Daily Value), Vitamin A 30%, Vitamin C 37%, Calcium 5%, Iron 2%
Fresh Salsa 3 large tomatoes, peeled and diced 1/2 c. white onion, chopped fine 1/2 jalapeno pepper, chopped 1 Anaheim pepper, seeded and chopped 1/2 sweet red pepper, chopped 2 tbsp. cilantro, chopped 1/4 tsp. salt fresh juice from 1/2 lime 1 tsp. white wine vinegar 1 Tbsp. water or tomato juice Exchanges: 2 vegetables 1. Place tomatoes in a colander to reduce the tomato liquid while you prepare the rest of the ingredients. Place a bowl under the colander if you want to collect the tomato juice. 2. Put all ingredients in a glass, ceramic or stainless steel bowl. Mix well, and let stand for 30 minutes. 3. Serve salsa with baked tortillas, with meats, or with other main dishes
Nutrition Facts: Serving Size is 2/3 cup, Servings Per Recipe 4, Amount Per Serving: Calories 48, Calories from Fat 5, Total fat 1g (1% Daily Value), Saturated fat 0g (0% Daily Value), Cholesterol 0mg (0% Daily Value), Sodium 173mg (7% Daily Value), Total Carbohydrate 11g (4% Daily Value), Dietary Fiber 2g (10% Daily Value), Sugars 6g Protein 2g (4% Daily Value), Vitamin A 12%, Vitamin C 178%, Calcium 2%, Iron 6%
(Recipes courtesy of the American Diabetes Association.)
