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1 c. rice, uncooked
1 c. water
1 c. orange juice
1 tsp. reduced calorie margarine
Dash of salt
1 tbsp. orange rind, freshly grated
1/2 c. fresh orange sections, seeded
In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt. Cover, microwave on High for 5 minutes.
Stir in the orange rind. Turn the bowl 1/4 turn. Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes. Do not uncover the bowl.
Allow to set, covered for an additional 10 minutes or until all of the liquids have been absorbed. Immediately before serving, fluff with a fork, add orange
sections and mix gently. Serve with pride. Makes about 6 (100 calories) servings.
1 (16 oz.) pkg. sauerkraut from refrigerator section
2 c. shredded Swiss cheese
1/4 c. Thousand Island dressing
2 med. tomatoes, sliced
1/4 c. dried pumpernickel bread crumbs (2 or 3 slices)
1 (12 oz.) can corn beef, broken into sm. pieces
1/2 c. lite mayonnaise
1 tsp. Dutch mustard
2 tsp. melted margarine
Place sauerkraut in 1 1/2 quart casserole. Top with corned beef and then shredded cheese. Combine mayonnaise and Thousand Island. Spread over cheese. Top with tomatoes. Set aside. Microwave margarine 1 minute until melted.
Stir bread crumbs into margarine. Sprinkle buttered crumbs over tomato slices. Microwave on roast to 12 to 14 minutes until heated through. Let stand 5 minutes before serving.
1 medium red apple(about 4 oz)
1/2 cup green pepper strips
1/2 cup celery sticks
3/4 cup cabbage; shredded
1/4 cup onion; rings sliced thinly
1/3 cup poppy seed dressing
1 crisp lettuce leaves
Remove core and stem of apple; leave skin on. Cut apple crosswise
into 1/4 rings; cut each ring into thin stick about 1/8 inch wide.
Combine all ingredients except lettuce in a large bowl and toss
lightly to mix Poppy Seed Dressing throughly. Serve on crisp
lettuce. Servings was 4, but I changed it to 8 servings.
Food Exchange per serving: 1 Vegetable Exchange Cal: 39 CHO: 9g;
Pro: 1g; FAT: 1g; Low-sodium diets: Omit salt in dressing reicpe.
Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,R.D.,
M.S. and Katharine Middleton
Seasoned Oven Fries
4 large potatoes
1 cup oil-free italian dressing
Thickly slice the potatoes lengthwise. Place the potatoes in a flat
baking dish. Pour the dressing over the potatoes and marinate for 1
hour, turning occasionally to make sure that all are coated with
dressing. Preheat the oven to 450°.
Place the potatoes on a nonstick baking sheet. Bake for 45 mintues,
or until lightly browned, basting occasionally with dressing.
Food Exchanges per serving: 1 STARCH/BREAD EXCHANGES