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Tuna Fish, Mushrooms, And Celery
6 1/2 oz (2) cans tuna chunk-style; packed in water
3 tablespoon all-purpose flour
2 cup water at room temperature
3 tablespoon margarine
1/2 cup instant dry milk
1 cup thinly sliced celery
1/2 teaspoon salt
4 oz (1)cn mushroom stems pieces drained
1 whisper of pepper
Drain tuna well. Discard liquid and set tuna fish aside for later use.
Place margarine in a 1 1/2 qt. saucepan. Melt over moderate heat. Add
celery and mushrooms and cook, stirring occasionally, over moderate
heat until celery is limp. Add flour to vegetables and cook and stir
until flour is dissolved. With a fork, mix water, dry milk, salt, and
pepper to blend. Add to vegetables and cook and stir over moderate
heat until smooth and thickened. Add tuna. Mix very lightly and serve
hot using 3/4 cup per serving. Yield 4 cups - 6 servings
Nutritive values per serving: 179 calories; 6 gm. carbohydrates;
20 gm. protein; 8 gm. fat; 381 mg. sodium.
Food Exchanges per serving: 1/2 milk, 2 lean meat Low-sodium diets:
Omit salt. Use salt-free margarine.
Pumpkin Chiffon Pudding
1/4 cup water
1 teaspoon unflavored gelatin
2/3 cup pumpkin; canned
1/2 cup evaporated skim milk
2 tablespoon powdered sweetener;
1/2 teaspoon pumpkin pie spice
1/2 cup frozen whipped non-dair.topping
In a small saucepan combine water and gelatin. Let stand for 5 min.
Cook and stir over low heat till gelatin dissolves.
Transfer to a medium mixing bowl. Stir in pumpkin, milk, sweetener,
and pumpkin pie spice. Chill till partially set (the consistency of
unbeaten egg whites). Fold in whipped topping.
Spoon into individual dessert dishes. Chill for 1 to 3 hours or till
firm. Makes 4 servings, each 1/3 cup.
1 serving, 79 calories 4 g protein, 10 g carbohydrate, 3 g total fat,
2 g sat. fat, 1 mg cholesterol.
Source: Diabetic Cook Book, Better Homes & Gardens c. 1992
Sage Pot Roast
1 lean boneless beef chuck
1 (5 lb) roast
1 tablespoon cooking oil
1 1/2 teaspoon rubbed dried sage
1/2 teaspoon salt substitute
1/4 teaspoon pepper
1 cup low sodium beef broth
6 red potatoes, cut in half
4 carrots, cut into 2 pieces
2 onions, quartered
5 teaspoon cornstarch
1/4 cup water
In a Dutch oven, brown roast on both sides in oil. Season with sage,
salt and pepper. Add beef broth. Cover and bake at 325 degrees f for
2 1/2 hours. Add potatoes, carrots and onions. Cover and bake 1 hour
longer or until meat is tender and vegetables are cooked. Remove
roast and vegetables to a serving platter and keep warm. Combine
cornstarch and water; stir into pan juices. Cook until thickened and
DIABETIC EXCHANGE: One serving equals 3 lean meat, 1 starch, 1
vegetable; also 301 calories, 59mg sodium, 82mg cholesterol, 16gm
carbohydrate, 27 gm protein, 14 gm fat.
Yield: 12 servings
Sugarless Wheat 'n' Fruit Cookies
1/2 cup butter; softened
2 teaspoon vanilla extract
1 cup whole wheat flour
1 teaspoon baking powder
1/8 teaspoon salt
1 cup unsweetened coconut; flaked
1 cup unsugared dates; chopped
4 teaspoon orange peel; fresh grated
1 cup pecans; finely ground
Cream the butter, egg and vanilla together in a large mixing bowl. In
a small bowl, combine the whole wheat flour, baking powder and salt.
Add the flour mixture a little at a time, to the creamed mixture,
beating after each addition. In a medium bowl, combine the coconut,
dates, orange peel, and 1/2 cup of the pecans. Stir into the cookie
mixture. Divide the dough in half and form into two logs,
approximately 1.1/2 inches in diameter. Place the remaining 1/2 cup
of pecans on a piece of waxed paper. Roll the logs in the nuts. Wrap
each log in waxed paper and chill for 1 hour. To bake, slice the logs
into 1/8 inch rounds and place them on an ungreased cookie sheet.
Bake at 350°F degrees for 10 to 12 minutes, until lightly browned.
Makes 5 dozen.
Source: The Kansas Cookbook - Recipes from the Heartland
1/4 cup chopped onion
2 teaspoon reduced-cal margarine
1 cup diced cooked turkey (no skin)
10 3/4 oz can cream celery soup
1 1/2 cup cooked diced potato
2/3 cup cooked green peas
1/4 cup shred.low-fat proc.am.cheese
1. Saute onion in margarine in nonstick skillet until tender. 2. Add
turkey, soup, potatoes and peas. 3. Place mixture in 1-quart nonstick
casserole. 4. Top with shredded cheese and paprika. 5. Bake at 350 F
for 30 minutes.
1/2 cup serving, 1 bread exchange, 1 medium-fat meat
Source: Cookbooks for Diabetics and Their Families, U of Alabama 1984
Yield: 6 servings