Tuesday Recipes

Here are today's six yummy recipes to get you through the day, including Stuffed Peppers and Italian Steamed Chicken. Enjoy!

CRANBERRY, PEAR, AND APPLE CRISP

This recipe begins, “A perfect crowd-pleaser for sure! Apples and cranberries give this low-carb dessert a festive look and taste.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

2 medium pears

1 large sweet apple

1 cup fresh whole cranberries

2 TBS lemon juice

zest of 1/2 lemon

3 TBS light sugar, divided (sugar/stevia blend)

1/3 cup almond meal/flour

1/3 cup pecan pieces

1/3 cup sliced almonds

1/4 cup coconut oil, melted

1/4 tsp cinnamon

1 tsp vanilla

Directions

Preheat the oven to 400 degrees F.

Peel the pears and apple, core and cut into 1 inch pieces.

Toss pears, apples and cranberries in a bowl with lemon juice, zest and 1 TBS sugar. Set aside.

In a food processor, add the almond meal, pecans, cinnamon, 2 TBS sugar and coconut oil and chop until fine.

Add the sliced almonds and pulse a few times until almonds are slightly chopped.

Pour the fruit into a 8x8 baking dish or a 2 qt. casserole dish.

Crumble the topping evenly over the fruit mixture.

Bake for 25-30 minutes or until fruit is tender.

Nutritional Facts: Servings: 9; Calories: 167; Total Fat: 12 g; Saturated Fat: 0 g; Sodium: 2 mg; Carbohydrates: 15 g; Dietary Fiber: 3 g; Protein: 2 g

BRATAPFEL (GERMAN BAKED APPLES

This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”

This is from Diabetic Connect.

To view this online, click here.

Ingredients

4 medium Braeburn apples

1/2 cup chopped walnuts

2 TBS raisins

3 TBS coconut oil, melted

1 1/2 TBS honey

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground ginger

Directions

Preheat the oven to 400 degrees F.

Grease the bottom of a 8x8 baking dish.

Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.

Mix the remaining ingredients, and scoop them equally between the 4 apples.

Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.

Cut apples in half and serve.

Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g

ITALIAN STEAMED CHICKEN

Servings: 4

Source: Cooking Healthy and Fast

Author: Rachel Rudel, RD

Find this recipe at: http://diabeticgourmet.com/recipes/html/222.shtml

Ingredients

3 lbs. skinned chicken pieces

8 oz. no added salt tomato sauce

1/2 tsp. garlic powder

1 tsp. oregano

1 tsp. basil

1 tsp. sugar

1 tsp. lemon juice

Directions

Place skinned chicken pieces in microwave casserole dish.

Mix no added salt tomato sauce with garlic powder, oregano, basil, sugar and lemon juice.

Pour sauce over chicken and cover.

Microwave at 70% power for 16 to 18 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 4 g; Sodium: 73 mg; Cholesterol: 67 mg; Exchanges: 3 Lean Meat

GRILLED MUSTARD TURKEY CUTLETS

Yield: 4 Servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=712

Online version: http://diabeticgourmet.com/recipes/html/712.shtml

Source: Light and Easy Diabetes Cuisine

Ingredients

1 pound turkey breast cutlet, 1/4-inch thick

2 tablespoons Dijon-style mustard

2 tablespoons no-cholesterol, reduced-calorie mayonnaise

1 teaspoon fresh lemon juice

Pepper to taste

Paprika

2 tablespoons chopped fresh parsley

Directions

Preheat broiler. Coat broiler pan with non-stick cooking spray.

Rinse turkey and pat dry.

Mix together mustard, mayonnaise and lemon juice in a small bowl. Coat one side of the turkey with half of mustard mixture.

Broil about 4 inches from heat source 5 minutes. Turn and coat other side of turkey with mustard mixture and sprinkle with pepper and paprika.

Broil 1 minute or until top is browned. Garnish with chopped parsley.

Nutritional Information Per Serving: Calories: 150; Protein: 26 g; Fat: 3 g; Sodium: 193 mg; Cholesterol: 74 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat Meat

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Servings: 6

Source: American Heart Association

Find this recipe at: http://diabeticgourmet.com/recipes/html/220.shtml

Ingredients

Vegetable oil spray

10 ounces fresh broccoli spears (or 10-ounce package frozen)

2 cups diced, cooked chicken

For Sauce:

1 teaspoon light margarine

8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)

1-1/3 cups Chicken Broth

5-ounce can fat-free evaporated milk (2/3 cup)

1/4 cup all-purpose flour

1/4 cup sliced green onions

3 tablespoons grated Parmesan cheese

Dash of nutmeg

For Topping:

1/4 cup fresh bread crumbs (or 1/2 slice bread)

2 tablespoons finely snipped fresh parsley

1 teaspoon grated lemon zest

Directions

Lightly spray a 9-inch square baking pan with vegetable oil spray.

Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.

Evenly place chicken over broccoli. Set aside.

For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

Preheat oven to 375 degrees F.

Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Fat: 5 g; Sodium: 150 mg; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat

STUFFED PEPPERS

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

Meatless Monday

It's Monday, which means it's time for another round of Meatless Monday. Here are six vegetarian diabetic recipes to help you through the day, including Vegetarian Curry and Roasted Asparagus. Enjoy!

BRATAPFEL (GERMAN BAKED APPLES

This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”

This is from Diabetic Connect.

To view this online, click here.

Ingredients

4 medium Braeburn apples

1/2 cup chopped walnuts

2 TBS raisins

3 TBS coconut oil, melted

1 1/2 TBS honey

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground ginger

Directions

Preheat the oven to 400 degrees F.

Grease the bottom of a 8x8 baking dish.

Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.

Mix the remaining ingredients, and scoop them equally between the 4 apples.

Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.

Cut apples in half and serve.

Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g

AVOCADO AND MANGO SALSA

Yield: 3 cups

Servings: 12 (1/4-cup) servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=703

View recipe: http://diabeticgourmet.com/recipes/html/703.shtml

Ingredients

1 ripe avocado, peeled and diced

1 cup chopped ripe mango

1 jalapeno pepper, seeded and finely chopped

1/2 cup chopped jicama

Juice of 1 lime (2 tablespoons)

Salt and ground pepper

1/4 cup cilantro leaves, chopped

Directions

In a mixing bowl, combine the avocado, mango, jalapeno pepper, jicama, and lime juice.

Season to taste with salt and pepper.

Mix in the cilantro.

Let the salsa sit 20 minutes for flavors to meld before serving.

Nutritional Information Per Serving: Calories: 35; Protein: 0.5 g; Fat: 2 g; Sodium: 0.5 mg; Saturated Fat: 0.5 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1/2 Fat

ROASTED BABY EGGPLANT AND TOMATOES

Yield: 4 servings

Source: Great Healthy Food - Diabetes

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=670

View recipe: http://diabeticgourmet.com/recipes/html/670.shtml

Ingredients

4 baby eggplant, stalks trimmed

8 small plum tomatoes, pierced once

2 tablespoons balsamic vinegar

Salt and pepper, to taste

Directions

Preheat the oven to 375 degrees F.

Cut the baby eggplants into quarters lengthwise.

Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.

Nutritional Information Per Serving: Calories: 56; Protein: 2 ; Fat: 2 g; Sodium: 14 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 2 Vegetable

GARDEN VEGETABLE AND TEMPE SAUTE

Yield: 4 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=657

View recipe: http://diabeticgourmet.com/recipes/html/657.shtml

Source: 1,001 Delicious Recipes For People with Diabetes

Ingredients

2 cups frozen stir-fry pepper blend

1 teaspoon minced garlic

1-2 teaspoons olive oil

1 package (8 ounces) tempeh, cut into 1/2-inch cubes

1 cup tomato juice

2 tablespoons tamari soy sauce

1 medium zucchini, sliced

2 cups (4 ounces) sliced mushrooms

1 teaspoon dried basil leaves

1 teaspoon dried oregano leaves

1/4 teaspoon cayenne pepper

2 medium tomatoes, cut into wedges

Salt, to taste

Directions

Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes.

Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.

Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.

Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat

ROASTED ASPARAGUS

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/225.shtml

Ingredients

1 lb fresh asparagus

2 tbsp Parmesan cheese, shredded

2 tsp olive oil

1 lemon, cut into wedges

Directions

Preheat oven to 500 degrees.

Arrange in a single layer in a shallow baking pan. With a pastry brush, paint the oil on the asparagus spears.

Roast until tender but still crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears occasionally for even cooking and to avoid browning.

Place asparagus spears on serving platter. Sprinkle with cheese. Serve with lemon wedges.

Nutritional Information Per Serving: Calories: 76; Protein: 4 g; Fat: 7 g; Sodium: 71 mg; Cholesterol: 3 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat

VEGETARIAN CURRY

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry

Ingredients

3 potatoes chopped

1 cauliflower chopped

1 1/2 cup green peas

3 tomatoes chopped

3/4 tsp tumeric

1/2 tsp chili powder

1 1/2 tsp cumin

1 tsp curry

1 cup of water

Directions

Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.

Nutritional Facts:Servings: 3; calories 125; cholesterol 0 mg;sodium 23 mg;total carbs 26 g; dietary fiber 6 g; protein 5 g

Apple(s) of Your Eyes

If you're like me, when you think of apples, you might think of them as something to eat as a quick snack, in pies, or as apple cider. But they're versatile and can be used in a variety of recipes. Here are six diabetic apple recipes that prove how versatile they can be, including Apple-Chicken Quesadillas and Cranberry Pear and Apple Crisp. Enjoy!

APPLE TURKEY PICADILLO

This recipe begins, “This twist on the Latin American staple is made healthier with lean ground turkey and crisp apples. It doubles well. Try tucking it into whole-wheat tortillas or serve over instant brown rice for a quick and healthy supper.”

This is from Diabetic Connect.

To view this online, click here.

Servings: 2, 1 1/4 cups each; Total Time: 30 minutes

Ingredients

2 teaspoons extra-virgin olive oil

1/3 cup finely chopped red onion

1 clove garlic, minced

8 ounces 99%-lean ground turkey

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/8 teaspoon ground cloves

1 tablespoon cider vinegar

1 medium tart green apple, peeled and chopped

1 cup chopped tomato

3 tablespoons chopped green olives

1/2 teaspoon Worcestershire sauce

1/4 cup sliced scallion greens

Directions

Heat oil in a large skillet over medium heat. Add onion and garlic; cook until soft, stirring often, about 2 minutes. Add turkey; cook, stirring and breaking up, until lightly browned, 4 to 6 minutes.

Stir in cumin, oregano, salt, pepper and cloves; cook for 30 seconds. Stir in vinegar, scraping up any browned bits. Stir in apple, tomato, olives and Worcestershire sauce. Reduce heat and gently simmer, stirring often, until any liquid in the pan has reduced to a syrupy glaze, about 8 minutes. Stir in scallion greens and serve.

APPLE ZUCCHINI CRISP

This recipe begins, “Your favorite apples and garden-fresh zucchini become a low-carb dessert that will have your family clamoring for seconds.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

1 cup apples, peeled and thinly sliced

2 cups zucchini, peeled, halved and thinly sliced

1/4 cup Splenda brown sugar

2 tsp cinnamon, divided

a pinch of nutmeg

3 TBL lemon juice

1/3 cup almond meal

1/3 cup sliced almonds

1/3 cup chopped pecans

1 tsp vanilla extract

1/4 cup butter, melted

Directions

Preheat the oven to 375 degrees F.

Toss the apples, zucchini, 1 tsp of cinnamon and the lemon juice together.

Pour into an 8x8 inch baking dish.

Mix the brown sugar, remaining 1 tsp of cinnamon, nutmeg, almond meal, almonds and pecans together.

Stir the vanilla in with the melted butter and pour over the nut mixture. Mix well.

Crumble the nut mixture evenly over the apples and zucchini.

Bake uncovered for 30 minutes.

Top with whipped cream if desired.

Nutritional Facts: Servings: 9; Calories: 156; Total Fat: 12 g; Saturated Fat: 3.8 g; Trans Fat: 0 g; Carbohydrates: 10 g; Protein: 2.5 g; Sodium: 4.25 mg; Dietary Fiber: 2 g

AUTUMN CHICKEN STEW

This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”

Servings: 6, 1 1/2 cups each; Total Time: 45 minutes

This is from Diabetic Connect.

Click here to view this online.

Ingredients

5 teaspoons extra-virgin olive oil, divided

1 pound chicken tenders, cut into bite-size pieces

1 large onion, chopped

4 medium parsnips, peeled and chopped

2 medium carrots, peeled and chopped

2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

4 cups reduced-sodium chicken broth

2 Granny Smith apples, peeled and chopped

2 teaspoons cider vinegar

Directions

Cover and refrigerate for up to 3 days.

Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.

Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.

APPLE-CHICKEN QUESADILLAS

This recipe begins, “You may be surprised at the idea of combining chicken and apples inside a crispy tortilla, but the taste will amaze you.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

2 medium tart apples, sliced

1 cup diced cooked chicken breast

1/2 cup shredded cheddar cheese

1/2 cup shredded part-skim mozzarella cheese

1/2 cup fresh or frozen corn, thawed

1/2 cup chopped fresh tomatoes

1/2 cup chopped onion

6 low-carb tortillas, fajita-sized, warmed

3/4 cup shredded lettuce

3/4 cup salsa

6 tablespoons sour cream

Directions

In a large bowl, combine the first eight ingredients. Place about 3/4 cup on half of each tortilla. Fold tortilla in half over filling and secure with toothpicks.

Place on a baking sheet coated with cooking spray. Bake at 400° Fahrenheit for 8-10 minutes or until golden brown.

Carefully turn quesadillas over; bake 5-8 minutes longer or until golden brown. Discard toothpicks. Cut each quesadilla into three wedges. Serve with lettuce, salsa, and sour cream.

Nutritional Facts: Servings: 12; Calories – 121; Total Fat – 5 g; Saturated Fat – 3 g; Sodium – 196 mg; Carbohydrates – 13 g; Fiber – 2 g; Sugars – 4 g; Protein – 7 g

CRANBERRY, PEAR, AND APPLE CRISP

This recipe begins, “A perfect crowd-pleaser for sure! Apples and cranberries give this low-carb dessert a festive look and taste.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

2 medium pears

1 large sweet apple

1 cup fresh whole cranberries

2 TBS lemon juice

zest of 1/2 lemon

3 TBS light sugar, divided (sugar/stevia blend)

1/3 cup almond meal/flour

1/3 cup pecan pieces

1/3 cup sliced almonds

1/4 cup coconut oil, melted

1/4 tsp cinnamon

1 tsp vanilla

Directions

Preheat the oven to 400 degrees F.

Peel the pears and apple, core and cut into 1 inch pieces.

Toss pears, apples and cranberries in a bowl with lemon juice, zest and 1 TBS sugar. Set aside.

In a food processor, add the almond meal, pecans, cinnamon, 2 TBS sugar and coconut oil and chop until fine.

Add the sliced almonds and pulse a few times until almonds are slightly chopped.

Pour the fruit into a 8x8 baking dish or a 2 qt. casserole dish.

Crumble the topping evenly over the fruit mixture.

Bake for 25-30 minutes or until fruit is tender.

Nutritional Facts: Servings: 9; Calories: 167; Total Fat: 12 g; Saturated Fat: 0 g; Sodium: 2 mg; Carbohydrates: 15 g; Dietary Fiber: 3 g; Protein: 2 g

BRATAPFEL (GERMAN BAKED APPLES

This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”

This is from Diabetic Connect.

To view this online, click here.

Ingredients

4 medium Braeburn apples

1/2 cup chopped walnuts

2 TBS raisins

3 TBS coconut oil, melted

1 1/2 TBS honey

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground ginger

Directions

Preheat the oven to 400 degrees F.

Grease the bottom of a 8x8 baking dish.

Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.

Mix the remaining ingredients, and scoop them equally between the 4 apples.

Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.

Cut apples in half and serve.

Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g

Thursday Recipes

Here are today's six yummy recipes to get you through the day, including Stuffed Peppers and Italian Steamed Chicken. Enjoy!

CRANBERRY, PEAR, AND APPLE CRISP

This recipe begins, “A perfect crowd-pleaser for sure! Apples and cranberries give this low-carb dessert a festive look and taste.”

This is from Diabetic Connect.

Click here to view this online.

Ingredients

2 medium pears

1 large sweet apple

1 cup fresh whole cranberries

2 TBS lemon juice

zest of 1/2 lemon

3 TBS light sugar, divided (sugar/stevia blend)

1/3 cup almond meal/flour

1/3 cup pecan pieces

1/3 cup sliced almonds

1/4 cup coconut oil, melted

1/4 tsp cinnamon

1 tsp vanilla

Directions

Preheat the oven to 400 degrees F.

Peel the pears and apple, core and cut into 1 inch pieces.

Toss pears, apples and cranberries in a bowl with lemon juice, zest and 1 TBS sugar. Set aside.

In a food processor, add the almond meal, pecans, cinnamon, 2 TBS sugar and coconut oil and chop until fine.

Add the sliced almonds and pulse a few times until almonds are slightly chopped.

Pour the fruit into a 8x8 baking dish or a 2 qt. casserole dish.

Crumble the topping evenly over the fruit mixture.

Bake for 25-30 minutes or until fruit is tender.

Nutritional Facts: Servings: 9; Calories: 167; Total Fat: 12 g; Saturated Fat: 0 g; Sodium: 2 mg; Carbohydrates: 15 g; Dietary Fiber: 3 g; Protein: 2 g

BRATAPFEL (GERMAN BAKED APPLES

This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”

This is from Diabetic Connect.

To view this online, click here.

Ingredients

4 medium Braeburn apples

1/2 cup chopped walnuts

2 TBS raisins

3 TBS coconut oil, melted

1 1/2 TBS honey

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground ginger

Directions

Preheat the oven to 400 degrees F.

Grease the bottom of a 8x8 baking dish.

Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.

Mix the remaining ingredients, and scoop them equally between the 4 apples.

Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.

Cut apples in half and serve.

Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g

ITALIAN STEAMED CHICKEN

Servings: 4

Source: Cooking Healthy and Fast

Author: Rachel Rudel, RD

Find this recipe at: http://diabeticgourmet.com/recipes/html/222.shtml

Ingredients

3 lbs. skinned chicken pieces

8 oz. no added salt tomato sauce

1/2 tsp. garlic powder

1 tsp. oregano

1 tsp. basil

1 tsp. sugar

1 tsp. lemon juice

Directions

Place skinned chicken pieces in microwave casserole dish.

Mix no added salt tomato sauce with garlic powder, oregano, basil, sugar and lemon juice.

Pour sauce over chicken and cover.

Microwave at 70% power for 16 to 18 minutes.

Nutritional Information Per Serving: Calories: 163; Fat: 4 g; Sodium: 73 mg; Cholesterol: 67 mg; Exchanges: 3 Lean Meat

GRILLED MUSTARD TURKEY CUTLETS

Yield: 4 Servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=712

Online version: http://diabeticgourmet.com/recipes/html/712.shtml

Source: Light and Easy Diabetes Cuisine

Ingredients

1 pound turkey breast cutlet, 1/4-inch thick

2 tablespoons Dijon-style mustard

2 tablespoons no-cholesterol, reduced-calorie mayonnaise

1 teaspoon fresh lemon juice

Pepper to taste

Paprika

2 tablespoons chopped fresh parsley

Directions

Preheat broiler. Coat broiler pan with non-stick cooking spray.

Rinse turkey and pat dry.

Mix together mustard, mayonnaise and lemon juice in a small bowl. Coat one side of the turkey with half of mustard mixture.

Broil about 4 inches from heat source 5 minutes. Turn and coat other side of turkey with mustard mixture and sprinkle with pepper and paprika.

Broil 1 minute or until top is browned. Garnish with chopped parsley.

Nutritional Information Per Serving: Calories: 150; Protein: 26 g; Fat: 3 g; Sodium: 193 mg; Cholesterol: 74 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat Meat

CHICKEN AND BROCCOLI IN MUSHROOM SAUCE

Servings: 6

Source: American Heart Association

Find this recipe at: http://diabeticgourmet.com/recipes/html/220.shtml

Ingredients

Vegetable oil spray

10 ounces fresh broccoli spears (or 10-ounce package frozen)

2 cups diced, cooked chicken

For Sauce:

1 teaspoon light margarine

8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)

1-1/3 cups Chicken Broth

5-ounce can fat-free evaporated milk (2/3 cup)

1/4 cup all-purpose flour

1/4 cup sliced green onions

3 tablespoons grated Parmesan cheese

Dash of nutmeg

For Topping:

1/4 cup fresh bread crumbs (or 1/2 slice bread)

2 tablespoons finely snipped fresh parsley

1 teaspoon grated lemon zest

Directions

Lightly spray a 9-inch square baking pan with vegetable oil spray.

Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.

Evenly place chicken over broccoli. Set aside.

For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

Preheat oven to 375 degrees F.

Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Fat: 5 g; Sodium: 150 mg; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat

STUFFED PEPPERS

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

Tuesday Recipes

Here are today's six recipes to help you through the day, including Tomato and Mint Tabbouleh and Beef Ragout. Enjoy!

MEDITERRANEAN-STYLE CHICKEN SALAD

Makes 4 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697

View recipe: http://diabeticgourmet.com/recipes/html/697.shtml

Ingredients

3/4 pound baked or grilled chicken breasts

2 Tbsp. extra virgin olive oil

1 tsp. dried oregano

Juice of 1/2 a lemon

1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped

1 Tbsp. tiny capers, well-rinsed and drained

10 cherry tomatoes, halved

Salt and pepper to taste

1 cup thin green beans, cooked, drained, and cooled

Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)

2 Tbsp. chopped parsley

Directions

Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.

Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.

Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.

Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695

View recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1-1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

BRATAPFEL (GERMAN BAKED APPLES

This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”

This is from Diabetic Connect.

To view this online, click here.

Ingredients

4 medium Braeburn apples

1/2 cup chopped walnuts

2 TBS raisins

3 TBS coconut oil, melted

1 1/2 TBS honey

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground ginger

Directions

Preheat the oven to 400 degrees F.

Grease the bottom of a 8x8 baking dish.

Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.

Mix the remaining ingredients, and scoop them equally between the 4 apples.

Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.

Cut apples in half and serve.

Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g

PENNE WITH GREENS AND CANNELLINI BEANS

Yield: 6 main dish servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=713

Online version: http://diabeticgourmet.com/recipes/html/713.shtml

Ingredients

1 box uncooked Dreamfields Penne Rigate

2 tablespoons olive oil

1/2 cup diced red bell pepper

1 tablespoon minced garlic

1/4 to 1/2 teaspoon crushed red pepper flakes

1 cup reduced-sodium, fat free chicken broth

1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces

1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)

Kosher salt and freshly ground black pepper to taste

Grated Parmesan cheese (optional)

Directions

Cook pasta according to package directions. Drain and return to pan.

Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.

Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat.

Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.

Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens.

1-1/2 cups cooked cannellini beans can be substituted for the canned beans.

Nutritional Information Per Serving: Calories: 336; Protein: 16 g; Fat: 6 g; Sodium: 128 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 11 g

BEEF RAGOUT

Yield: About 6 cups

Servings: 8 (3/4 cup) servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716

Online version: http://diabeticgourmet.com/recipes/html/716.shtml

Source: The New Family Cookbook for People with Diabetes

Ingredients

1 tablespoon margarine

2 pounds round steak or other lean beef, cut in 3/4-inch cubes

2 cups chopped onion

5 cloves garlic, minced

2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley

1 tablespoon grated orange zest

1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary

2 bay leaves

1 teaspoon cinnamon

1/2 teaspoon salt

2 cups sliced fresh mushrooms

1 cup sliced green bell pepper

Directions

Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.

Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.

Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.

Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.

Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.

Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat

CHICKEN TENDERS WITH SPICY BLACK BEANS

Yield: 4 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/738.shtml

Source: Secrets of Good-Carb Low-Carb Living

Ingredients

1 pound chicken breast tenders

1 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon coarsely ground black pepper

1/4 teaspoon salt

1 tablespoon extra-virgin olive oil

1 cup canned black beans, undrained

1/2 cup chunky-style salsa

1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)

3 tablespoons finely chopped fresh cilantro or thinly sliced scallions

Directions

Rinse the chicken and pat dry with paper towels.

Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.

Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.

Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.

Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through.

To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.

If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.

Nutritional Information Per Serving: Calories: 201; Protein: 29 g; Fat: 4.9 g; Sodium: 629 mg; Cholesterol: 66 mg; Saturated Fat: 0.8 g; Dietary Fiber: 3.5 g; Carbohydrates: 14 g; Exchanges: 1 Bread/Starch, 4 Low-Fat Meat

Friday Recipes

It's Friday! Here are six diabetic recipes to help you through the weekend, including Southern Roast Turkey with Bourbon Peach Glaze and Bratapfel (German Baked Apples). Enjoy!

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Source: The All New Good Housekeeping Cookbook

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695

View recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1-1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread

SOUTHERN ROAST TURKEY WITH BOURBON PEACH GLAZE

Yield: 20 Servings

Source: NTF

Find this recipe at: http://diabeticgourmet.com/recipes/html/200.shtml

Ingredients

1 15-Pound WHOLE TURKEY fresh or frozen (thawed)

1-1/2 Teaspoon salt

1/2 Teaspoon freshly ground black pepper

1/2 Cup peach preserves

2 Tablespoons bourbon

2 Teaspoons Angostura bitters

5 pickled peaches for garnish

Directions

Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.

Sprinkle salt and pepper in the cavities of the bird.

Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position.

Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone.

Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.

Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.

During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.

Remove turkey from the oven and allow the bird to rest for 15-20 minutes before carving.

Place on a warm large platter and garnish with pickled peaches.

Note: Provides 22 servings at 6 ounces per portion.

Nutritional Information Per Serving: Calories: 355; Protein: 45 g; Fat: 16 g; Sodium: 258 mg; Cholesterol: 132 mg; Carbohydrates: 5 g

BRATAPFEL (GERMAN BAKED APPLES

This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”

This is from Diabetic Connect.

To view this online, click here.

Ingredients

4 medium Braeburn apples

1/2 cup chopped walnuts

2 TBS raisins

3 TBS coconut oil, melted

1 1/2 TBS honey

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground ginger

Directions

Preheat the oven to 400 degrees F.

Grease the bottom of a 8x8 baking dish.

Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.

Mix the remaining ingredients, and scoop them equally between the 4 apples.

Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.

Cut apples in half and serve.

Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g

WARM MOLE BEAN DIP

Yield: Makes 8 servings.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=706

View recipe: http://diabeticgourmet.com/recipes/html/706.shtml

Ingredients

1 Tbsp. tomato paste

1 small tomato, seeded and chopped

1/2 cup mild, medium or hot chunky salsa

2 Tbsp. chopped cilantro

1/2 tsp. salt, or to taste

3/4 cup (3 ounces), shredded, reduced-fat Jack cheese

One (15-ounce) can pinto beans, rinsed and drained

2 tsp. canola oil

1/2 cup finely chopped onion

1 small jalapeno pepper, seeded and finely chopped

1 tsp. chili powder

1 tsp. unsweetened cocoa powder

1 tsp. ground cumin

1 tsp. dried oregano

Directions

Preheat the oven to 400 degrees.

Coat a 9-inch pie plate with cooking spray and set aside.

In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.

In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes.

Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.

Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.

Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.

Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g

WILD RICE MUFFINS

This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”

Yield: 12 muffins (1 per serving)

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=715

Online version: http://diabeticgourmet.com/recipes/html/715.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Ingredients

1/2 cup uncooked wild rice

2 cups water

1 teaspoon salt, divided

1 cup fat-free milk

4 tablespoons margarine, melted

1 egg, beaten

2 egg whites

1 cup all-purpose flour

1/2 cup whole wheat flour

3 tablespoons baking powder

1 tablespoon sugar

Directions

Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.

Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.

Spoon batter into 12 greased muffin cups.

Bake at 400 degrees until muffins are browned, 20 to 25 minutes.

Remove from pans and cool on wire racks.

Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat

STRAWBERRY TRIFLE

Prep Time: 10 Minutes - Cost: $

Servings: 15 - Difficulty Level: 2

Source: Cooking Healthy and Fast

Author: Rachel Rudel, RD

Find this recipe at: http://diabeticgourmet.com/recipes/html/223.shtml

Ingredients

1/2 large or 1 small angel food cake

3 oz. box sugar-free strawberry gelatin

10 oz. lite frozen strawberries, thawed

2 bananas, large

2 9oz. boxes instant sugar-free vanilla pudding

9 oz. lite whipped topping

Directions

Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan.

Dissolve gelatin in 1 cup boiling water- no cold water. Add strawberries and their juice to gelatin.

Spoon evenly over cake pieces.

Slice bananas on top and refrigerate while you prepare the pudding, which should be made with skim milk.

Pour pudding over the bananas and top with lite whipped topping. Refrigerate 1 to 2 hours.

Cut into squares to serve.

Garnish with a slice of fresh strawberry, if available.

Nutritional Information Per Serving: Calories: 124; Fat: 3 g; Sodium: 314 mg; Exchanges: 1 Starch/Bread; 1/2 fruit; 1/2 fat