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APPLE DUMPLINGS
===============
(Yield: 4 dumplings)

Ingredients:
------------
1 recipe Basic Pie Shell
4 apples
1 tblsp (15 mL) lemon juice
3 tblsp (45 mL) granulated sugar replacement
or granulated fructose
1/4 tsp (2 mL) cinnamon
4 tsp (20 mL) margarine
1 egg white (slightly beaten)

Instructions:
-------------
Roll out pie dough and cut into 4 equal pieces. Peel and core apples
and sprinkle them with lemon. Place 1 apple in center of each piece
of dough. Combine sugar replacement and cinnamon in a bowl,
sprinkling evenly into cavity of apples. Top each apple with 1 tsp (5
mL) margarine. Bring opposite ends of dough up over apple. Moisten
slightly with water; seal securely. Brush with beaten egg white and
place in shallow baking pan. Bake at 425 F (220 C) for 35 to 45
minutes, or until pastry is golden brown.

Exchange 1 dumpling: 2 bread
1 fruit
2 1/2 fat

Calories 1 dumpling: 221

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From: kyoung@prstorm.bison.mb.ca (kyoung)

BLINTZES
========
(Yield: 12 servings)

Ingredients:
------------
12 Lo-Cal Crepes
1 cup (250 mL) creamed cottage cheese
2 tblsp (30 mL) granulated sugar replacement
1 tsp (5 mL) vanilla extract
1/2 tsp (2 mL) lemon peel (grated)
2 tblsp (30 mL) Powdered Sugar Replacement

Instructions:
-------------
Reserve crepes. Combine cottage cheese, granulated sugar replacement,
vanilla and lemon peel in mixing bowl. Whip with fork until thoroughly
blended. Fill each crepe with heaping 1 tblsp (15 mL) of cottage cheese
filling, roll each one to form blintzes and place in shallow pan. Bake
at 350 F (175 C) for 15 minutes, or until warm. Sift the powdered sugar
replacement over the blintzes.

Microwave: Cook on Medium for 1 minute. Sift the powdered sugar
replacement over the blintzes.

Exchange 1 serving: 1/3 bread
1/3 lean meat

Calories 1 serving: 30

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BLUEBERRY CREPES
================
(Yield: 12 servings)

Ingredients:
------------
12 Rich Crepes
2 tblsp (30 mL) cornstarch
2 tblsp (30 mL) granulated sugar replacement
dash salt
1 cup (250 mL) skim milk
1 tblsp (15 mL) lemon juice
2 tsp (10 mL) vanilla extract
2 cups (500 mL) fresh blueberries (rinsed)
1 cup (250 mL) lo-cal whipped topping (prepared)

Instructions:
-------------
Reserve crepes. Combine cornstarch, sugar replacement, salt, milk,
lemon juice and vanilla in saucepan. Cook and stir over medium heat
until slightly thickened; remove from heat. Crush 1 cup (250 mL) of
the blueberries and add to cream mixture. Return to heat, and cook
and stir until thickened. Cool. Fold in remaining blueberries. Divide
evenly between crepes, and fold or roll the crepes. Top each with
heaping 1 tblsp (15 mL) topping.

Exchange 1 serving: 1/2 bread
1/2 fat

Calories 1 serving: 72

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CHOCOLATE BANANA MOUSSE
=======================
(Yield: 8 servings)

Ingredients:
------------
1-oz. sq. (28-g sq.) unsweetened chocolate
1 cup (250 mL) evaporated skim milk
3 tblsp (45 mL) granulated sugar replacement
2 egg yolks
1/4 tsp (1 mL) salt
1 tsp (5 mL) vanilla extract
2 bananas (sliced)

Instructions:
-------------
Combine chocolate, 1/4 cup ( 60 mL) of the milk and the sugar
replacement in top of double boiler. (Chill remaining milk in
freezer.) Cook and stir over simmering water until chocolate melts.
Pour amount of hot chocolate mixture over egg yolks and beat well.
Pour egg mixture into chocolate mixture on top of double boiler. Stir
in salt. Cook and stir over hot water until mixture thickens. Cool
completely. Scrape cold or slightly frozen milk into mixing bowl and
beat until very stiff. Fold chocolate mixture into stiffly beaten
milk. Fold in vanilla and banana slices. Spoon into mould, freezer
tray or individual cups and freeze until firm.

Exchange 1 serving: 1 bread, 1 fat
Calories 1 serving: 69

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CHOCOLATE BUTTER CREAMS
=======================
(Yield: 30 creams)

Ingredients:
------------
3-oz. pkg. (90g pkg) cream cheese (softened)
2 tblsp (30 mL) skim milk
1 1/2 tsp (7 mL) white vanilla extract
1 cup (250 mL) powdered sugar replacement
1 recipe Semisweet Dipping Chocolate

Instructions:
-------------
Beat cream cheese, milk and vanilla until fluffy; stir in powdered
sugar replacement. Form into 30 balls and dip each one in chocolate.

Exchange 1 cream: 1/4 low-fat milk
Calories 1 cream: 31

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CINNAMON COOKIES
================
(Yield: 20 cookies)

Ingredients:
------------
2 eggs
2 tblsp (30 mL) water
5 tsp (25 mL) granulated sugar replacement
1 tsp (5 mL) cinnamon
1 1/2 cup (375 mL) flour
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) salt

Instructions:
-------------
Beat eggs and water until light and fluffy. Beat in sugar replacement
and cinnamon. Combine flour, baking soda and salt in sifter; sift
half of the dry ingredients over egg mixture. Fold to completely
blend. Repeat with remaining dry ingredients. Drop by teaspoonfuls
onto greased cookie sheets, 2 to 3 inches (1 cm) apart. Bake at 375
degrees F (190 C) for 10 to 12 minutes.

Exchange 1 cookie: 1/2 bread
Calories 1 cookie: 41

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COOKIE BRITTLE
==============
(Yield: 60 pieces)

Ingredients:
------------
1/2 cup (125 mL) margarine
2 tsp (10 mL) vanilla
1 tsp (5 mL) salt
3 tblsp (45 mL) granulated sugar replacement
2 cups (500 mL) flour (sifted)
1 cup (250 mL) semisweet chocolate chips
1/2 cup (125 mL) walnuts (chopped fine)

Instructions:
-------------
Combine margarine, vanilla, salt and sugar replacement in mixing bowl
or food processor; beat until smooth. Stir in flour, chocolate chips
and walnuts. Press into ungreased 15 x 10-in. (39 x 25-cm) pan. Bake
at 375 degrees F (190 C) for 25 minutes. Remove from oven, score into
2 x 1-in. (5 x 2.5-cm) pieces and cool completely. Break into candy
pieces.

Exchange 1 piece: 1/2 fat
1/3 bread
Calories 1 piece: 48

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COTTON CANDY COOKIES
====================
(Yield: 36 cookies)

Ingredients:
------------
3 egg whites (beaten stiff)
2 tblsp (30 mL) granulated sugar replacement
or granulated fructose
2 tsp (10 mL) orange oil (or your favorite oil)
1 tsp (5 mL) orange rind (grated)

Instructions:
-------------
Beat sugar replacement, orange oil and rind into the stiff egg
whites. Drop onto lightly greased cookie sheets. Bake at 325 degrees
F (165 C) for 8 to 10 minutes. Remove from pan immediately.

Exchange 6 cookies with sugar replacement: Negligible
Calories 6 cookies with sugar replacement: 10
Exchange 6 cookies with fructose: 1/5 fruit
Calories: 6 cookies with fructose: 22

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CREAM CHEESE COOKIES
====================
(Yield: 30 cookies)

Ingredients:
------------
1/4 cup (60 mL) vegetable shortening
1/4 cup (60 mL) cream cheese (softened)
2 tsp (10 mL) granulated fructose
1 tsp (5 mL) granulated sugar replacement
1 egg
1 tblsp (15 mL) water
1 cup (250 mL) flour
1/2 tsp (2 mL) baking powder
dash salt

Instructions:
-------------
Cream together shortening, cream cheese, fructose and sugar replacement.
Add egg and water, beating well. Sift together flour, baking powder and
salt, and add to creamed mixture. Mix until thoroughly blended. Shape
into a roll, 1 1/2 in. (3.75 cm) in diameter. Refrigerate at least 2
hours or overnight. Cut into thin slices and place on ungreased cookie
sheets. Bake at 350 degrees F (175 C) for 8 to 10 minutes.

Exchange 2 cookies: 1/2 fruit
1/2 fat
Calories 2 cookies: 74

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DOUBLE FUDGE BALLS
==================
(Yield: 60 balls)

Ingredients:
------------
1/3 cup (90 mL) margarine (soft)
3 tblsp (45 mL) evaporated skimmed milk
dash salt
1 tsp (5 mL) vanilla extract
1/4 cup (60 mL) cocoa
1 cup (250 mL) Powdered Sugar Replacement
1 recipe Semisweet Dipping Chocolate

Instructions:
-------------
Cream together margarine, milk, salt and vanilla until fluffy. Stir
in cocoa and sugar replacement. Knead or work with hands until dough
is smooth, and form dough into 60 small balls. Dip balls in
chocolate, cool completely; dip again and cool.

Exchange 1 ball: 1/3 bread
1/2 fat
Calories 1 ball: 50

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FRENCH VANILLA ICE CREAM
========================
(Yield: 1 1/2 qt. (1 1/2 L))

Ingredients:
------------
5 egg yolks
1/4 cup (60 mL) granulated sugar replacement
dash salt
2 cups (500 mL) evaporated skim milk
1-in. piece (2.5-cm piece) vanilla bean
2 cups (500 mL) lo-cal whipped topping (prepared)

Instructions:
-------------
Combine egg yolks, sugar replacement and salt in top of double
boiler. Beat until frothy. Beat in milk and add vanilla bean. Cook
and stir over simmering water until mixture is thick and vanilla bean
is dissolved. Cool completely. With electric beater, beat well, and
then fold in topping. Pour into freezer trays, cover with waxed
paper, and freeze for 1 hour. Scrape into large bowl and beat until
smooth and fluffy. Return to freezer trays. Cover. Freeze firm.

Exchange: 1/2 cup (125 mL): 1/2 high-fat meat
Calories: 1/2 cup (125 mL): 61

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FRUIT CANDY BARS
================
(Yield: 24 bars)

Ingredients:
------------
1 env. unflavored gelatin
1/4 cup (60 mL) water
1 cup (250 mL) dried apricots
1 cup (250 mL) raisins
1 cup (250 mL) pecans
1 tblsp (15 mL) flour
2 tblsp (30 mL) orange peel (grated)
1 tsp (5 mL) rum extract

Instructions:
-------------
Sprinkle gelatin over water; allow to soften for 5 minutes. Heat and
stir until gelatin is completely dissolved. Combine apricots,
raisins, pecans, flour and orange peel in blender or food processor,
working until finely chopped. Add to gelatin mixture. Add rum extract
and stir to completely blend. Line 8-in. (20 cm) square pan with
plastic wrap or waxed paper. Spread fruit mixture evenly into pan,
and set aside to cool completely until candy is firm. Turn out onto
cutting board, cut into 24 bars and wrap individually.

Exchange 1 bar: 1 fruit
1/2 fat
Calories 1 bar: 68

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FRUIT COOKIES
=============
(Yield: 60 cookies)

Ingredients:
------------
1/2 cup (60 mL) margarine
4 tsp (20 mL) granulated sugar replacement
2 eggs
2 cups (500 mL) flour (sifted)
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) salt
1/2 tsp (2 mL) nutmeg
1/4 cup (60 mL) hot apple juice
1/4 cup (60 mL) raisins (chopped)
1/4 cup (60 mL) currants

Instructions:
-------------
Cream together margarine and sugar replacement. Add eggs; beat until
fluffy. Combine flour, baking soda, salt and nutmeg in sifter; add
alternately with hot apple juice to creamed mixture. Fold in raisins
and currants. Allow to rest 15 minutes. Drop by teaspoonfuls onto
lightly greased cookie sheet, 2 to 3 in. (5 to 7cm) apart. Bake at
350 degrees F (170 C) for 12 to 15 minutes.

Exchange 1 cookie: 1/2 fruit
Calories 1 cookie: 27

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LO-CAL CREPES
=============
(Yield: 36 6-in. (15-cm) crepes)

Ingredients:
------------
2 eggs
dash salt
2 tblsp (30 mL) margarine (melted)
1 1/4 cup (310 mL) flour
1 tsp (5 mL) baking powder
1 3/4 cup (440 mL) water

Instructions:
-------------
Place eggs in blender; whip to mix well. add salt, melted margarine,
flour, baking powder and water. whip to blend thoroughly. (Should
batter become too thick, add a little extra water; stir to blend.)
Cook in crepe pan according to manufacturer's directions.

Exchange 1 crepe: 1/4 low-fat milk
Calories 1 crepe: 24

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MINI PANCAKES WITH STRAWBERRY SAUCE
===================================
(Makes 12 pancakes, 6 servings)

Ingredients:
------------
1 cup skim milk
1 egg white
1 tsp vanilla
1 cup all-purpose flour
1-1/2 tsp baking powder
Pinch salt
Pinch cinnamon
1 tsp canola oil
1/2 cup low-fat yogurt

Strawberry Sauce:
-----------------
1 kg (300 g) frozen unsweetened strawberries
1/2 cup water
1 tbsp granulated sugar
2 tsp cornstarch

Instructions:
-------------
Strawberry Sauce: In saucepan over medium-high heat, bring strawberries,
water, sugar and cornstarch to boil; cook for 1 minute or until
thickened.

In bowl, beat milk, egg white and vanilla. Add flour, baking powder,
salt and cinnamon; beat mixture just until blended.

Heat snall nonstick skillet until drop of water sizzles on it. Lightly
brush skillet with oil. For each pancake, pour 2 tbsp batter onto
skillet. Cook for 1 minute; turn and cook for 30 seconds. Keep warm.
Repeat with remaining batter; brushing skillet with oil as required.
Spoon Strawberry Sauce over pancakes; garnish with yogurt.

Per serving:
about 145 calories, 5 g protein, 1 g fat, 27 g carbohydrate.

1 Starchy Choice
1/2 Milk Choice (2%)
1 Fruit & Vegetable Choice

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MINT-CHIP ICE CREAM
===================
(Yield: 6 servings)

Ingredients:
------------
1 1/2 tsp (7 mL) unflavored gelatin
2 tblsp (30 mL) boiling water
2 tsp (10 mL) green peppermint flavoring
1/4 tsp (1 mL) salt
1 env. (1 env.) lo-cal whipped topping mix
1/2 cup (125 mL) cold water
1 tsp (5 mL) vanilla extract
1/4 cup (60 mL) small semisweet chocolate chips

Instructions:
-------------
Sprinkle gelatin over boiling water, stirring to dissolve. add
peppermint flavoring and salt; stir well. Let mixture cool. Combine
topping mix, cold water and vanilla in bowl, and whip mixture until
stiff. Fold in peppermint mixture and chocolate chips. POur into
freezer tray and freeze until firm.

Exchange 1 serving: 1/2 fruit
2 fat
Calories 1 serving: 78





POWDERED SUGAR REPLACEMENT
==========================
(Yield: 4 cup (1000 mL))

Ingredients:
------------
2 cups (500 mL) nonfat dry milk powder
2 cups (500 mL) cornstarch
1 cup (250 mL) granulated sugar replacement

Instructions:
-------------
Combine all ingredients in food processor or blender. Whip until well
blended and powdered.

Exchange: 1/4 cup (60 mL): 1 bread 1/2 nonfat milk
or 1/2 bread
Calories 1/4 cup (60 mL): 81

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PURE JELLIES OR TOPPINGS
========================
(Yield: 2/3 cup (189 mL))

Ingredients:
------------
1 cup (250 mL) fruit juice (unsweetened)
1 tblsp (15 mL) granulated sugar replacement
1 tblsp (15 mL) lo-cal pectin

Instructions:
-------------
Combine ingredients in saucepan and bring to a boil. Boil for 2
minutes, remove from heat, and let cool slightly. Pour mixture into
serving dish or jelly jar; chill.

Microwave: Follow directions, using large bowl. Cook on High.

Apple Juice: Exchange 1 tblsp (15 mL): 1/3 fruit
Calories 1 tblsp (15 mL): 10

Cranberry Juice (unsweetened): Exchange: Negligible
Calories: Negligible

Grapefruit Juice: Exchange 1 tblsp (15 mL): 1/3 fruit
Calories: 1 tblsp (15 mL): 8

Grape Juice: Exchange 1 tblsp (15 mL): 1/3 fruit
Calories: 1 tblsp (15 mL): 9

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