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Vegetable Tortellini Soup
1/2 large onion; coarsely chopped
1 centiliter garlic; minced(2tsp)
1/2 tablespoon olive oil
1 1/2 can 14 1/2 oz beef broth
1/2 can 14 1/2 oz stewed tomatoes
1/4 cup picante sauce or salsa
1/2 teaspoon dried basil; crushed
4 1/2 oz cheese-filled tortellini
1/2 green bell pepper; diced
3/16 cup freshly grated parmesan
In a large saucepan or Dutch oven, cook onion and garlic in olive oil
until tender, about 6 minutes. Add broth, tomatoes, picante sauce
and basil; bring to a boil. Stir in tortellini; simmer uncovered 15
Stir in bell pepper; continue to simmer 3 to 4 minutes or until
tortellini is tender. Ladle into soup bowls; sprinkle with cheese.
Note: Very good with Reser's salsa.
Was for 6 serving, now is for 3 sweet ones.
Calories: 152 (22% from protein, 52 % from carbohydrate, 27 % from
fat) Protein: 8 grams Fat: 5 grams Cholesterol: 16 mg
Carbohydrate: 20 grams Sodium: 903 mg Exchanges: 1 vegetable, 1
bread, 1/2 meat, 1/2 fat
Yield: 3 sweet ones
Aaparagus With Bacon
1 1/2 lb asparagus; * cut diagonally into 1" pieces
10 oz (2 pkg) frozen apaparagus
2 tablespoon fresh parsley; snipped
2 tablespoon lemon juice
1/4 teaspoon salt
2 slice bacon; fried and chopped
* 2 PACKAGES (10 oz) frozen cut asparagus can be substitued for the
fresh asparagus. Cook as directed on package; drain.
Place steamer basket in 1/2" water in saucepan or skillet (water
should not touch the bottom of basket). Place lower stalk pieces in
basket. Cover tightly and heat to boiling; reduce heat. Steam 4
minutes. Add tips. Cover tightly and steam until crisp-tender, 4 to
5 minutes longer. Toss asparagus with parsley, lemon juice and salt.
Sprinkle with bacon.
MICROWAVE DIRECTIONS: Place asparagus, 1/2 cup water and 1/4 teaspoon
salt in 1 1/2-quart microwable casserole. Cover tightly and
microwave on high(100% depending how powerful the microwave is) 3
minutes, less if very powerful( my microwave is an older one..in fact
20 years); stir. Cover and microwave until crisp-tender, 2 to 3
minutes longer. Let stand 1 munites; drain. Continue as directed.
Serving size 3/4 cup.
Food Exchanges per serving: 1 vegetable exchange + maybe 1/2 high-fat
meat exchange; CAL: 75; (Bacon listed as Saturated Fat, but we
wouldn't use it anyhow would we).
Source: Betty's Crocker's New American Cooking by WHOM(1983)
Yield: 4 sweet ones
Preheat OVEN TO 350° f. Sift together flour, baking powder, and salt.
Beat egg yolks in a small bowl, rapidly, until very thick and lemon
colored, adding almond and vanilla flavorings during the beating.
With clean beaters, beat the egg whites until stiff and shiny; begin
to add sugar, not more than 1 Tablespoon at a time, and beat
constantly. Continue to beat rapidly until whites are very stiff and
glossy. Gently fold in the beaten egg yolks. In the same manner fold
in the dry ingredients until well mixed. Using a small spatula and a
measuring tablespoon, measure and droop onto ungreased baking sheets,
spacing 2 inches apart. Bake for 10 minutes until light and golden
brown. Remove at once from sheet to cool.
one serving = 4 cookies = 1 bread exchange CHO 11, PRO 2, FAT 2, CAL
67, Na 94
Adapt Your Own Recipe
REDUCE CHOLESTEROL ~ Use vegetable oil or margarine instead of butter
~ Substitute 2 egg whites for 1 egg, or use egg substitute ~ Use more
vegetables and grains and less meat in recipe ~ Use soy-based product
to replace part of meat eg. tofu ~ Use nonfat milk products instead
of whole milk.
REDUCE FAT CONTENT ~ Use reduced calorie mayonnaise and salad
dressing ~ Blend cottage cheese or yogurt with milk for sour cream
topping ~ Replace regular whipping cream with low-cal topping or
yogurt ~ Remove visible fat from meat and skin from poultry before
cooking ~ Decrease oil in marinades and salad dressing; increase
vinegar, water and seasonings ~ Use foods canned in their own juice
or water ~ De-fat meat drippings by refrigerating and skimming fat
off the top ~ Decrease the amount of fat used in baked goods by 1/3
to 1/2 and increase fluids called for to reach desired consistency. ~
Cheese that is finely grated or thinly sliced goes further ~ Pour
some of the fat off the top of "natural" peanut butters.
REDUCE SODIUM CONTENT ~ Use low-salt or no-salt-added products ~
Increase your use of herbs and spices in place of salt in recipes ~
Use fresh foods whenever possible in place of canned or processed
(soup mixes, cured meats etc) or rinse canned foods (tuna) with water
~ Do not add salt to water when cooking pasta or other foods.
REDUCE SUGAR CONTENT ~ Decrease the amount of sugar called for in
traditional recipes by at least 1/3; substitute fruit juices, nectars
or pureed fruits. ~ Use fruit canned in water or fruit juice ~ Use
non caloric sweeteners if needed to increase the sweetness of a
recipe without added calories. (Most baked desserts require at least
3/4 tsp. sugar per serving to achieve a desirable flavor.)
Adapted from Univ. of Calif. San Diego Healthy Diet For Diabetics c.