My Culinary Blog

1 lb. ground turkey breast
Egg substitute equal to 1 egg
1/4 C. dry bread crumbs
1 tsp. steak sauce
1 tsp. spicy brown mustard
1/4 tsp. dried thyme
1/4 tsp. pepper
4 hamburger buns, split
Lettuce leaves and tomato slices

In a bowl, combine the first 7 ingredients. Shape into four burgers (for easier shaping, use cold wet hands or disposable plastic gloves). Pan−fry, grill or broil until no longer pink. Serve on buns with lettuce and tomatoes. Serves 4.
NUTRITIONAL ANALYSIS: 285 calories, 411 mg sodium, 35 mg cholesterol, 26 gm carbohydrate, 33 gm protein, 6 gm fat
DIABETIC EXCHANGES: One serving equals 4 very lean meat, 2 starch

1/3 C. soy sauce
2 T. vegetable oil
1 T. brown sugar
1 garlic clove, minced
1 tsp. ground ginger
1 tsp. seasoned salt
1 1/2 lb. boneless sirloin steak,
cut into 1 1/4−inch cubes
12 whole mushrooms
1 large green pepper, cut into 1 1/2−inch pieces
1 large onion, cut into wedges
12 cherry tomatoes

In a bowl, combine soy sauce, oil, brown sugar, garlic, ginger and salt; mix well. Pour half of the marinade into a large resealable plastic bag or shallow glass container; add beef and turn to coat. Seal or cover; refrigerate for 4 to 8 hours, turning occasionally. Cover and refrigerate remaining marinade. Drain meat; discard marinade. On metal or soaked bamboo skewers, alternate meat, mushrooms, green pepper, onion and cherry tomatoes; leaving 1/4 inch between each. Grill, uncovered, over medium heat for 3 minutes on each side.
Baste with reserved marinade. Continue turning and basting for 8 to 10 minutes or until meat reaches desired doneness. Serve meat and vegetables over rice if desired. Serves 6.
NUTRITIONAL ANALYSIS: One serving (calculated without rice) equals: 244 calories, 690 mg sodium, 77 mg cholesterol, 10 gm carbohydrate, 29 gm protein, 10 gm fat.
DIABETIC EXCHANGES: 3−1/2 lean meat; 2 vegetables

1 (2 lb.) boneless round steak (1/2 inch thick)
1/4 teaspoon pepper
1 medium onion, thinly sliced
1 (4 oz.) can mushroom stems and pieces, drained
1 (8 oz.) can no−salt−added tomato sauce
Hot cooked noodles

Preheat oven to 325ºF.

Trim beef; cut into serving−size pieces. Place in a greased 13 x 9−inch baking dish. Sprinkle with pepper. Top with onion, mushrooms and
tomato sauce. Cover and bake for 1 3/4 to 2 hours or until meat is tender. Serve over noodles. Serves 8.
Nutritional Analysis: one serving (Calculated without noodles) equals: 209 calories, 112 mg sodium, 68 mg cholesterol, 4 gm carbohydrate,
26 gm protein, 10 gm fat.
Diabetic Exchanges: 3 lean meat, 1 vegetable.

3/4 c. chopped dates
1/2 c. finely chopped peeled apple
1/2 c. raisins
1/2 c. water
1 c. plus 1 T. all−purpose flour
1 tsp. ground cinnamon
1 tsp. baking soda
1/2 tsp. salt (optional)
2 eggs
1 tsp. liquid sweetener

In a large saucepan, combine dates, apples, raisins and water. Bring to a boil; reduce heat and simmer for 3 minutes. Remove from heat; cool. Combine flour, cinnamon, baking soda, and salt, if desired. Stir into apple mixture and mix well. Combine eggs and sweetener; add to batter. Drop by tablespoonsful onto a nonstick baking sheet. Bake at 350ºF for 10 to 12 minutes. Yields 2 dozen.
Nutritional Analysis: One serving (prepared w/o added salt) equals: 54 calories, 24 mg sodium, 18 mg cholesterol, 18 gm carbohydrate,
1 gm protein, 1 gm fat
Diabetic Exchanges: 1/2 starch, 1/2 fruit

8 oz. angel hair pasta
1 3/4 C. low−sodium chicken broth
2 garlic cloves, minced
1/4 tsp. salt−free lemon−pepper seasoning
1/4 C. chopped green onions, divided
1/4 C. minced fresh parsley, divided
1 lb. uncooked shrimp, peeled and deveined

Cook pasta according to package directions. Meanwhile, in a large saucepan, combine the broth, garlic, lemon−pepper seasoning and 3 tablespoons each green onions and parsley. Bring to a boil. Add shrimp; cook for 3 to 5 minutes or until shrimp turn pink. Drain pasta and
place in a serving bowl. Top with shrimp mixture and remaining onions and parsley. Serves 4.

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1 (5 lb.) lean boneless beef chuck roast
1 T. cooking oil
2 tsp. rubbed dried sage
1/2 tsp. salt (optional)
1/4 tsp. pepper
1 C. beef broth
6 medium red potatoes, cut in half
4 carrots, cut into 2−inch pieces
2 medium onions, quartered
5 tsp. cornstarch
1/4 C. 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 325ºF for 2 1/2 hours. Add potatoes, carrots and onions. Cover and bake 1 hour longer or until the 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 bubbly. Serve with the roast.
Diabetic Exchanges: One serving (prepared with low−sodium beef broth and without added salt) equals 3 lean meat, 1 starch, 1 vegetable
301 calories, 59 mg sodium, 82 mg cholesterol, 16 gm carbohydrate, 27 gm protein, 14 gm fat

2 C. unseasoned dry bread cubes
1/2 C. chopped onion
1/4 C. chopped fresh parsley
3 T. chopped fresh sage
1 egg, beaten
3/4 C. chicken broth
1 (3 to 4 lb.) roasting chicken
Melted butter or margarine (optional)

In a large bowl, combine bread cubes, onion, parsley, sage and the egg. Add enough broth until stuffing is moistened and holds together. Stuff loosely into chicken. Fasten with skewers to close. Place with breast side up on a shallow rack in roasting pan. Brush with butter if desired. Bake, uncovered, at 375ºF for 1 3/4 to 2 1/4 hours or until juices run clear. Baste several times with pan juices or butter.
Prepare gravy if desired.
Diabetic Exchanges: One serving (prepared with egg substitute and low−sodium chicken broth, without butter or margarine, and skin removed after baking) equals 4 lean meat, 2 starch, 1 vegetable 359 calories, 128 mg sodium, 85 mg cholesterol, 26 gm carbohydrate,
42 gm protein, 8 gm fat

1 C. raisins
1/2 C. water
1/4 C. margarine
1 tsp. ground cinnamon
1/4 tsp. nutmeg
1 C. all−purpose flour
1 egg, lightly beaten
3/4 C. unsweetened applesauce
1 T. sugar substitute
1 tsp. baking soda
1/4 tsp. vanilla extract

In a saucepan, over medium heat, cook the first 5 ingredients until margarine is melted; continue cooking for 3 minutes. Add all remaining ingredients. Spread into an 8−inch square baking dish that has been sprayed with nonstick cooking spray. Bake at 350ºF for 25 to 30 minutes or until lightly browned.
Nutritional Analysis: One serving equals 92 calories, 97 mg sodium, 13 mg cholesterol, 15 gm carbohydrate, 2 gm protein, 2 gm fat
Diabetic Exch. 1 starch, 1/2 fat

1 (14 oz.) can unsweetened crushed
pineapple in juice, undrained
1/4 C. pecan pieces (optional)
2 T. lemon juice
1 3/4 tsp. Equal Measure or 6 pkg. sweetener
or 1/4 C. Spoonful
1 tsp. cornstarch
4 T. margarine (at room temperature)
3 1/2 tsp. Equal Measure or 12 pkg.
sweetener or 1/2 C. Spoonful
1 egg
1 C. cake flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/8 tsp. ground ginger
1/3 C. buttermilk
Drain pineapple, reserving 1/4 cup juice.

Mix pineapple, pecans,1 tablespoon Equal and cornstarch in bottom of 8−inch square or 9−inch round cake pan; spread mixture evenly in pan. Beat margarine and Equal in medium bowl until fluffy; beat in egg. Combine flour, baking powder, baking soda and spices in small bowl. Add to margarine mixture alternately with buttermilk,1/4 cup reserved pineapple juice and remaining 1 tablespoon Equal, beginning and ending with dry ingredients.

Spread batter over pineapple mixture in cake pan. Bake in preheated 350ºF oven until browned and wooden pick inserted in center comes out clean, about 25 minutes. Invert cake immediately onto serving plate. Serve warm or at room temperature. Yields 8 servings.
NOTE: If desired, maraschino cherry halves may be placed in bottom of cake pan with pineapple mixture.
Nutritional information per serving: cals:156, prot:3 g, carbos:22 g, fat:7 g, choles:27 mg, sod:257 mg
Food Exchange:1 1/2 bread,1 fat 46% calorie reduction from traditional recipe
PINEAPPLE UPSIDE−DOWN CAKE

1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda® Granular
1 1/2 cup all−purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt

Preheat oven to 350°F. In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.
Add SPLENDA and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly. Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7−9 minutes or until light brown around the
edges. Cool on wire rack. Serving size: 2 cookies. Makes 24 cookies.
Nutrients Per Serving: Serving Size 0.9 oz. (25g) (2 cookies); Calories 140;
Carbohydrates 9g; Protein 3g; Dietary Fiber 1g; Total Fat 11g; Saturated Fat 2g;
Cholesterol 0mg; Sodium 110mg
Diabetic Exchanges: Starch 1/2; Fat 2