Monday Recipes

Here are today's six recipes. Enjoy!

Note: Since Christmas arrives on Friday, this will be a shortened week. Next week will have the usual five posts, including New Year's Day.

OATMEAL LACE PENNIES

Yield: About 5-1/2 dozen cookies

Source: "America's Everyday Diabetes Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Ingredients

1 cup old-fashioned rolled oats

1 cup granulated sugar

3 tablespoons all-purpose flour

1/4 teaspoon baking powder

1/2 teaspoon salt

1 egg, beaten

1/2 cup margarine or butter, melted

1/2 teaspoon vanilla

Directions

Preheat oven to 350 degrees F. Line cookie sheet with foil, bright side up.

In a bowl, mix together oats, sugar, flour, baking powder and salt.

In another bowl, beat egg, margarine and vanilla. Add flour mixture and mix well. (If dough seems too soft, chill for 15 to 20 minutes to firm.)

Drop by rounded teaspoonfuls, about 2 inches apart, onto prepared cookie sheet. Bake in preheated oven for 8 to 10 minutes. Cool for 2 minutes on foil, then transfer to wire racks to cool completely.

Nutritional Information Per Serving (1 cookie): Calories: 32, Fat: 2 g, Carbohydrate: 4 g, Fiber: 0 g, Protein: 0 g, Sodium: 32 mg, Cholesterol: 7 mg, Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Fat

PUMPKIN PARFAIT WITH BERRIES AND LOW-FAT WHIPPED TOPPING

Yield: 4 servings

Source: "Cooking with The Diabetic Chef" by Chris Smith

Info: http://diabeticgourmet.com/book_archive/details/23.shtml

Ingredients

1-1/2 cups pumpkin puree (not pumpkin pie mix)

1 tablespoon sugar

1/8 teaspoon nutmeg

1/8 teaspoon ground cloves

1/2 cup evaporated skim milk

10 tablespoons low-fat whipped topping

1 cup fresh or frozen raspberries

1/2 teaspoon cinnamon

Directions

Combine the pumpkin puree with the sugar, nutmeg, and cloves. Slowly fold in the evaporated skim milk and 2 tablespoons of the whipped topping. Cover and refrigerate until ready to serve.

When ready to serve, spoon 2 layers of the following ingredients into each parfait glass, each layer to go in this order: 2 tablespoons pumpkin mixture, 1 tablespoon whipped topping, 1 layer berries. Garnish the top of the last layer with cinnamon. Chill for 1 hour. Serve.

Nutritional Information Per Serving (1 parfait): Calories: 108, Fat: 2 g, Cholesterol: 1 mg, Sodium: 44 mg, Carbohydrate: 20 g, Protein: 4 g, Diabetic Exchanges: 1-1/2 Other Carbohydrate

POTATO CHEESE CASSEROLE

Yield: 4 or 5 servings

Source: "The Best Diabetes Cookbook" by Katherine Younker

Info: http://diabeticgourmet.com/book_archive/details/25.shtml

Ingredients

4 medium potatoes, peeled and thinly sliced

1-1/2 teaspoon margarine

1 cup chopped onions

1 teaspoon crushed garlic

2 tablespoons all-purpose flour

1-3/4 cups 2% warm milk

3 tablespoons chopped fresh dill (or 1 tsp. dried dillweed)

Salt and pepper, to taste

1/2 cup shredded Cheddar cheese

Directions

Preheat oven to 375 degrees F.

In saucepan of boiling water, cook potatoes just until fork-tender, approximately 10 minutes; drain. Arrange in baking dish just large enough to lay in single layer of overlapping slices.

In medium nonstick saucepan, melt margarine; saute onions and garlic for 5 minutes or until softened. Add flour and cook, stirring, for 1 minute. Slowly stir in milk, simmer until thickened, stirring constantly, 3 to 4 minutes. Add dill; season with salt and pepper to taste.

Pour sauce over potatoes; sprinkle with cheese. Cover and bake for approximately 1 hour or until potatoes are tender.

Nutritional Information Per Serving (1/4 of recipe): Calories: 252, Carbohydrate: 27 g, Fiber: 2 g, Protein: 12 g, Fat: 11 g, Sodium: 263 mg, Cholesterol: 32 mg, Diabetic Exchanges; 1-1/2 Starch, 1 Medium Fat Meat, 1 Fat

CHICKEN MARSALA

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/98.shtml

Ingredients

1/4 cup flour

Dash white pepper

Dash oregano

Dash basil

1-1/4 pound boneless chicken breasts

1 tablespoon safflower oil

1 tablespoon butter or margarine

1/2 pound mushrooms, sliced

1 cup marsala wine or dry sherry

Directions

Mix the flour, white pepper, oregano, and basil together on a plate.

Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.

Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.

Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.

Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.

Nutritional Information Per Serving: Calories: 333; Protein: 21 g; Fat: 9.1 g; Sodium: 106 mg; Carbohydrates: 9.1 g; Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat

FRUIT PILAF

Yield: Makes 8 servings

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

2/3 cup brown rice

1/3 cup wild rice

1/2 cup sliced green onions and tops

1/4 cup thinly sliced celery

1-2 tablespoons margarine

2-1/2 cups reduced-sodium vegetable broth

1/2 teaspoon dried sage or marjoram leaves

1/4 teaspoon dried thyme leaves

1 large tart, or sweet, apple, peeled, cored, cubed

1/3 cup chopped dried apricots

1/3 cup chopped dried pears

4-6 tablespoons pecan or walnut halves, toasted

Salt and pepper, to taste

Directions

Saute brown and wild rice, green onions, and celery in margarine in large saucepan until onions are tender, about 5 minutes. Add broth and herbs and heat to boiling; reduce heat and simmer, covered, 45 minutes.

Stir apple, apricots, and pears into rice mixture; simmer, covered, until rice is tender and stock absorbed, about 10 minutes. Stir in pecans; season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 177, Fat: 4.6 g, Cholesterol: 0 mg, Sodium: 40 mg, Protein: 3.2 g, Carbohydrate: 30.5 g, Diabetic Exchanges: 1/2 Fruit, 1-1/2 Bread, 1 Fat

BUTTERSCOTCH OATMEAL COOKIES

Yield: about 4 dozen cookies

Serving size: 1 cookie

View recipe and photo here: http://diabeticgourmet.com/recipes/html/1082.shtml

Ingredients

1-1/4 cups all-purpose flour

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

1 cup (2 sticks) butter or margarine, softened

1/3 cup Splenda Sugar Blend for Baking

3/4 cup packed brown sugar

2 large eggs

1 teaspoon vanilla extract or grated peel of 1 orange

3 cups quick or old-fashioned oats

1 2/3 cups (11-ounce package)

Nestle Toll House Butter-scotch Flavored Morsels

Directions

Preheat oven to 375F.

Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.

Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg Carbohydrates: 16 g

ROASTED POTATOES, CHICKEN, AND CHEESE

Yield: 4 serving 
Serving size: 1-3/4 cups

Source: Express Lane Diabetic Cooking

Author: Robyn Webb

Find this recipe at: http://diabeticgourmet.com/recipes/html/455.shtml

Ingredients

Nonstick cooking spray

4 large red potatoes, scrubbed and quartered

Black pepper to taste

2 teaspoon minced garlic

2 tablespoons olive oil

1 tablespoon Italian seasoning

1/4 cup fat-free Parmesan cheese, shredded

2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)

1/4 cup balsamic vinegar

1/4 cup water

Directions

Preheat oven to 350 degrees F. Spray a glass baking dish with nonstick spray.

Combine ingredients in a large bowl. Pour into the glass baking dish and cover with foil. Bake for 45 minutes. Uncover and bake for 10-15 minutes more, until potatoes are tender.

Nutritional Information Per Serving: Calories: 267; Protein: 20 g; Fat: 8 g; Sodium: 965 mg; Cholesterol: 33 mg; Carbohydrates: 29 g; Exchanges: 2 Starch, 2 Lean Meat

Wednesday Recipes

Today's article comes from Diabetic Connect and is titled “Unrealistic Sodium Restrictions and How Potassium Might Help”.

Now, on to today's recipes. Enjoy!

OATMEAL LACE PENNIES

Yield: About 5-1/2 dozen cookies

Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes

Info: http://diabeticgourmet.com/book_archive/details/46.shtml

Ingredients

1 cup old-fashioned rolled oats

1 cup granulated sugar

3 tablespoons all-purpose flour

1/4 teaspoon baking powder

1/2 teaspoon salt

1 egg, beaten

1/2 cup margarine or butter, melted

1/2 teaspoon vanilla

Directions

Preheat oven to 350 degrees F. Line cookie sheet with foil, bright side up.

In a bowl, mix together oats, sugar, flour, baking powder and salt.

In another bowl, beat egg, margarine and vanilla. Add flour mixture and mix well. (If dough seems too soft, chill for 15 to 20 minutes to firm.)

Drop by rounded teaspoonfuls, about 2 inches apart, onto prepared cookie sheet. Bake in preheated oven for 8 to 10 minutes. Cool for 2 minutes on foil, then transfer to wire racks to cool completely.

Nutritional Information Per Serving (1 cookie): Calories: 32, Fat: 2 g, Carbohydrate: 4 g, Fiber: 0 g, Protein: 0 g, Sodium: 32 mg, Cholesterol: 7 mg, Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Fat

BERRY BONANZA

Yield: 4 servings

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

Info: http://diabeticgourmet.com/book_archive/details/24.shtml

Ingredients

1 cup fresh blueberries

1 cup sliced fresh strawberries

1 cup cubed cantaloupe or other melon

2 tablespoons frozen orange juice concentrate

1 tablespoon fresh lime juice

1/4 teaspoon ground cinnamon

1 teaspoon grated orange zest

Directions

Layer fruit in a serving bowl. Mix orange juice, lime juice and cinnamon; spoon over fruit. Top with orange zest.

Nutritional Information Per Serving (1/4 of recipe): Calories: 62, Fat: 0 g, Cholesterol: 0 mg, Carbohydrate: 15 g, Protein: 1 g, Sodium: 6 mg, Diabetic Exchanges: 1 Fruit

CHICKEN JAMBALAYA

Makes 6 servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml

Ingredients

1 Tbsp. olive oil

1 medium onion, chopped

2-3 garlic cloves, minced

3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces

1 can (14.5 oz.) whole plum tomatoes in juice

1 rib celery, cut in 1/2-inch slices

1 small green bell pepper, chopped

1 scallion, chopped

1 Tbsp. tomato paste

1 bay leaf

1 tsp. dried thyme

1/4 tsp. dried red pepper flakes

1 pinch ground cloves

1 cup hot long-grain brown rice, cooked according to package directions

Directions

In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.

Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.

Remove bay leaf. Stir rice into chicken mixture until well combined.

Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable

VEGGIE PIE

Serves: 6

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

Vegetable cooking spray

1 cup sliced leek (white part only)

1 large red, or green, bell pepper, sliced

2 teaspoons minced garlic

3 tablespoons flour

1-1/2 teaspoons bouquet garni

2 cups reduced-sodium vegetable broth

2 medium russet potatoes, peeled, cubed

2 medium yellow summer squash, sliced

1 cup halved green beans

1/2 cup cauliflower florets

1/2 cup frozen peas

Salt and pepper, to taste

3/4 cup fresh bread crumbs

2 tablespoons margarine, melted

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute leek, bell pepper, and garlic 5 minutes; stir in flour and bouquet garni and cook 1 minute longer.

Add broth and remaining vegetables; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 10 minutes. Season to taste with salt and pepper. Pour mixture into 1-1/2 quart souffle dish or casserole.

Toss bread crumbs with margarine; sprinkle over top of casserole. Bake pie at 425 degrees until crumbs are browned, about 20 minutes. Cool on wire rack 5 minutes before serving.

Nutritional Information Per Serving: Calories: 158, Fat: 4.3 g, Cholesterol: 0 mg, Sodium: 129 mg, Protein: 4.3 g, Carbohydrate: 26.4 g, Diabetic Exchanges: 2 Vegetable, 1 Bread, 1 Fat

CRANBERRY APPLE CRISP

Yield: 8 servings

View Online: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients:

Filling Ingredients:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping Ingredients:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.

Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

CRANBERRY-APPLE SPINACH SALAD

Yield: 4 servings

Print Version: http://diabeticgourmet.com/recipes/html/442.shtml

Ingredients

6 cups moderately packed fresh spinach leaves

1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette

1 cup matchstick-sized pieces apple

1/4 cup dried cranberries

1/4 cup chopped walnuts or toasted pecans

1/4 cup crumbled reduced-fat feta or blue cheese

Directions

Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.

Nutritional Information Per Serving: Calories: 141; Protein: 4.7 g; Sodium: 272 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Fat 8.3 g; Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat

Tuesday Recipes & An Article

Today's article from The Diabetic News is titled “Certain Type 2 Diabetes Drugs May Cause Disabling Joint Pain.” It's worth the read.

Okay, now on to today's recipes. Enjoy!

WHEAT MUFFINS

Yield: 12 muffins

Source: "America's Everyday Diabetes Cookbook" by Katherine Younker

Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Ingredients

1 cup all-purpose flour

1 cup unsifted whole-wheat flour

2 teaspoons baking powder

1 teaspoon salt

1 egg, slightly beaten

1/4 cup molasses

1 cup milk

1/4 cup margarine or butter, melted

Directions

Preheat oven to 400 degrees F. Spray a 12-cup muffin tin with low-fat cooking spray or line with paper muffin cups.

In a large bowl, combine all-purpose flour, whole-wheat flour, baking powder and salt. Make a well in the center.

In another bowl, combine egg, molasses, milk and margarine. Add to flour mixture, stirring just until blended. Do not overmix.

Spoon batter into prepared muffin tin, filling cups three-quarters full. Bake in preheated oven for 25 minutes or until golden brown.

Nutritional Information Per Serving (1 muffin): Calories: 138, Carbohydrate: 21 g, Fiber: 2 g, Protein: 4 g, Fat: 5 g, Sodium: 290 mg, Cholesterol: 18 mg, Diabetic Exchanges: 1 Starch, 1/3 Other Carbohydrate, 1 Fat

SUGAR-FREE BLUEBERRY MUFFINS

Ingredients

1 cup blueberries, picked over and rinsed

1-3/4 cups plus 2 teaspoons all-purpose flour

1 tablespoon baking powder

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

2 eggs

1/4 cup canola oil

3/4 cup orange juice

1 teaspoon grated lemon or orange rind

Directions

Preheat oven to 400 degrees F. Spray muffin tin with nonstick cooking spray or line with baking cups.

Lightly coat the blueberries with 2 teaspoons flour by shaking together in a paper bag.

In a large bowl, stir together 1-3/4 cups flour, baking powder, nutmeg, and cinnamon.

In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind.

Add the liquid to the dry mixture and stir gently. Before the two mixtures are fully combined, fold in the blueberries. Fill each muffin cup about two-thirds full. Bake 20-25 minutes.

Nutritional Information Per Serving (1 muffin): Calories: 137, Fat: 6 g, Cholesterol: 36 mg, Sodium: 103 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g, Diabetic Exchanges: 1 Starch, 1 Fat

COUSCOUS WITH VEGETABLES

Servings: 5

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml

Ingredients

5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)

1/2 cup minced onion

1/2 cup thinly sliced fresh mushrooms (about 2 ounces)

2 tablespoons dry white wine (regular or nonalcoholic)

1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder

2 tablespoons finely snipped fresh parsley

1/2 teaspoon dried basil, crumbled

1/8 teaspoon pepper

1/2 cup uncooked couscous

Directions

In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.

Stir in parsley, basil, and pepper. Remove from heat.

Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.

Nutritional Information Per Serving: Calories: 84 ; Protein: 4 g ; Sodium: 5 mg; Cholesterol: 0 mg ; Carbohydrates: 16 g, Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable

CURRIED RICE

Yield: 6 servings (Makes 2-1/2 - 3 cups)

Source: "Light and Easy Diabetes Cuisine"

Info: http://diabeticgourmet.com/book_archive/details/24.shtml

Ingredients

2 cups Chicken Broth

1 cup brown Basmati rice, well rinsed

2 teaspoons virgin olive oil

1 small onion, chopped

1-1/2 teaspoons curry powder

1 tablespoon raisins

1/2 cup green peas, thawed if frozen

6 hazelnuts, chopped

Directions

In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.

Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.

Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 gDiabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat

CHICKEN STEW WITH RED WINE

Servings: 4

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/296.shtml

Ingredients

4 boneless, skinless chicken breast halves

2 teaspoons olive oil

1 medium onion, chopped

2 large cloves garlic, minced

1 tablespoon flour

3/4 cup reduced-sodium fat-free chicken broth

3/4 cup dry red wine OR reduced-sodium fat-free chicken broth

1 bay leaf

1-1/2 teaspoons dried oregano leaves

1/2 teaspoon dried thyme leaves

1/4 teaspoon black pepper

Salt, to taste

Directions

Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.

Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.

Nutritional Information Per Serving: Calories: 207; Protein: 26.8 g; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Carbohydrates: 4.7 g; Exchanges: 1 Vegetable, 3 Meat

OATMEAL LACE PENNIES

Yield: About 5-1/2 dozen cookies

Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes

Info: http://diabeticgourmet.com/book_archive/details/46.shtml

Ingredients

1 cup old-fashioned rolled oats

1 cup granulated sugar

3 tablespoons all-purpose flour

1/4 teaspoon baking powder

1/2 teaspoon salt

1 egg, beaten

1/2 cup margarine or butter, melted

1/2 teaspoon vanilla

Directions

Preheat oven to 350 degrees F. Line cookie sheet with foil, bright side up.

In a bowl, mix together oats, sugar, flour, baking powder and salt.

In another bowl, beat egg, margarine and vanilla. Add flour mixture and mix well. (If dough seems too soft, chill for 15 to 20 minutes to firm.)

Drop by rounded teaspoonfuls, about 2 inches apart, onto prepared cookie sheet. Bake in preheated oven for 8 to 10 minutes. Cool for 2 minutes on foil, then transfer to wire racks to cool completely.

Nutritional Information Per Serving (1 cookie): Calories: 32, Fat: 2 g, Carbohydrate: 4 g, Fiber: 0 g, Protein: 0 g, Sodium: 32 mg, Cholesterol: 7 mg, Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Fat