Trim any fat from steak and dice. In a large non-stick skillet or
wok, heat oils and stir-fry meat over high heat 1 minute. Stir in
soy sauce. Remove meat with a slotted spoon and keep warm. Add
celery, onions and broth to the skillet. Bring to a boil, reduce heat
and cook 5 minutes. Add bean sprouts. Cook 3 minutes more, then
return meat and stir to heat. Serve with Confitti Rice and Sesame
Spinach Salad. Food Exchange per serving: 3 Meat Exchange + 2
Vegetables Exchange Cal: 243; Cho: 64mg; Car: 9g; Pro: 28g; SOD:
200mg; FAT: 11g
Souce: Light & Easy Diabetes Cuisine by Betty Marks
3 cup apricot juice; -unsweetened
3 cup diet gingerale
1 tablespoon lemon juice
Chill apricot juice and ginger ale throughly. To serve, combine
apricot juice, ginger ale, and lemon juice; stir well, and pour into
From: All New Cookbook For Diabetics And Their Families Each serving
amount: 1 cup
Exchanges: 1 Fruit; Chol: 0 mg; Calories: 62; Carbo: 15 gm Protein: 1
gm; Fat: Tr; Fiber: 0 gm; Sodium: 16 mg
Turkey Broccoli Casserole
2 10 oz pkg. frozen broccoli
2 cup coarsely diced cooked turkey
1 cr. mushroom soup 10 1/2 oz.
1/2 cup skim milk
1/2 cup grated cheddar cheese (2 oz)
Preheat oven to 375° F. Cook broccoli according to package directions.
Layer in 12 x 8 inch baking dish. Spread turkey evenly on top.
Combine soup with milk, mix until smooth and pour over turkey.
Sprinkle grated cheese on top.
Bake for 30 min. Let stand 5 min.
* 1/6 recipe - 199 calories, 2 med-fat meat, 2 veg * 20.3 gm protein,
9.1 gm fat, 9.3 gm carbohydrate, 534.2 mg sodium, 372.6 * mg
potassium, 2.3 gm fiber, 47 mg cholesterol.
Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but
not tested by Elizabeth Rodier Nov 93
Yield: 6 servings
3 oz beef top round steak(sliced)
1/2 teaspoon mace
2 tablespoon unsweetened pineapple juice
1 pineapple slice(unsweetened)
Pound slices of round steak with mallet or edge of plate until thin.
Sprinkle both sides with mace. Place in aluminum foil. Sprinkle with
pineapple juice; top with pineapple slice. Secure foil tightly. Place
in baking dish. Bake at 350°F for 40-45 minutes.
MICROWAVE: Place in plastic wrap. Cook on High for 10-12 minutes. 1
serving = 3 lean meat, 1 fruit calories 200
Yield: 1 servings
Spoon River Rolled Cookies
1/2 cup vegetable shortening
1 1/4 cup sugar
2 eggs, (large)
1 teaspoon vanilla
1 teaspoon lemon extract
3 cup all-purpose flour
1 teaspoon nutmeg; (optional)
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 cup sour cream
Cream shortening and sugar together at medium speed until well
blended. Add eggs and flavorings, and beat at medium speed until
creamy, scraping down the bowl before and after adding eggs and
flavorings. Stir flour, nutmeg if desired, baking powder, baking soda
and salt together to blend well; add, along with sour cream to
creamy. Cover and refrigerate from 3 hours to overnight. Return dough
to room temperature. Roll out on a lightly floured board to 1/4"
thick. Cut with a 2 1/2 round cutter or an equivalent (see Note
below). Place dough on cookie sheets that have been sprayed with pan
spray or lined luminum foil. Bake at 350°F for 8 to 10 minutes, or
until cookies are lightly browned. Remove them to a wire rack and
cool to room temperature.
NOTE: Nutritive values for these cookies are based on the use of
the 2 1/2 round cutter and weight of a little over 1 ounce per
cookie. You may use other cutters as long as the finished cookie
weighs about 1 ounce per cookie, and you might even make a 2-ounce
cookie and figure the nutritive value and exchanges as twice those
for the smaller cookie. You may add flavorings other than vanilla and
lemon; if add nuts, raisins and the like, however, you are altering
the nutritve values and exchanges for each cookie.
Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
Calories: 108, FAT: 5g, CHO: 15g, Na: 54mg, Cholesterol: 18mg. Source:
Desserts for Diabeties by Mabel Cavaiani, R. D.
Radish Celery Salad
1 cup radishes
1 cup celery; sliced thin
1/4 cup french dressing; (low-cal)
1 cup lettuce leaves; torn up
Toss radishes, celery, and dressing together. Refreigerate an hour
or so before placing on lettuce leaves.
Food Exchanges per serving: 1 VEGETABLE EXCHANGE CAL: 8 PER SERVING;
Source: Recipes for Diabetics by Billie Little(1985 version)
2 cup potatoes; mashed
1/2 cup all-purpose flour; unsifted
1/4 teaspoon salt
2 tablespoon onion; finely chopped
2 tablespoon margarine
Turn mashed potatoes into a large bowl. Add flour, salt, and onion.
Mix thoroughly with hands and fingers until completely mixed and
smooth. Pat on a lightly floured board until 1/2 inch thick. Cut
with a 3-inch cookie cutter. Place on a cookie sheet, cover lightly
with waxed paper, and chill in refrigerator until just before
cooking. To cook, use 1 tablespoon margarine at a time. Melt
margarine in a large frying pan or stovetop griddle. Fry cakes over
moderately hot heat, turning to brown on both sides. Serve
immediately. Food exchange per serving: 1 STARCH EXCHANGE + 1 FAT
EXCHANGE CHO: 15g; PRO: 2g; FAT: 5g; CAL: 110
Low-sodium diets: Omit salt from original mashed potatoe mixture and
Certain Irish folk refer to potato cakes as "praties". They are
great! Mix and shape ahead, then chill them before cooking.
Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S. and Katharine Middleton
Yield: 7 servings