My Culinary Blog

1 1/2 C. non−fat dry milk
1 T. paprika
2 tsp. poultry seasoning
1/4 tsp. pepper
4 boneless skinless chicken breast
halves (1 pound) or pork chops

Combine first four ingredients in a large resealable plastic bag. Add chicken or pork, one piece at a time, and shake to coat. Place in an 8−inch square baking pan that has been coated with non−stick cooking spray. Bake, uncovered, at 350ºF for 30 minutes or until juices run clear. Bake for 1 hour or until meat thermometer reads 160ºF to 170ºF. Serves 4.
NUTRITIONAL ANALYSIS: 240 calories, 204 mg sodium, 78 mg cholesterol, 15 gm carbohydrate, 36 gm protein, 4 gm fat.
DIABETIC EXCHANGES: 4 very lean meat, 1 starch.

6 (1/2−inch thick) pork chops
1 T. vegetable oil
1 (11 oz.) can mandarin oranges, drained
1/2 tsp. ground cloves
Pepper, to taste

In a skillet, brown pork chops on both sides in oil. Top with oranges; sprinkle with cloves and pepper. cover and simmer for 35 minutes or
until meat juices run clear. Serves 6.
Nutritional Analysis: One serving equals 167 calories, 39 mg sodium, 52 mg cholesterol, 6 gm carbohydrate, 11 gm protein, 7 gm fat
Diabetic Exchanges: 2 lean meat, 1/2 fruit, 1/2 fat

1/2 lb. lean ground beef
1 medium onion, chopped
1 C. chopped celery
3/4 C. chopped green pepper
2 tsp. Worcestershire sauce
1 tsp. salt (optional)
1/2 tsp. dried basil
1/4 tsp. pepper
2 C. uncooked no−yolk medium egg noodles
1 (16 oz.) can kidney beans, rinsed and drained
1 (14 1/2 oz.) can no−salt added stewed tomatoes
3/4 C. water
1 low−sodium beef bouillon cube

In a large saucepan or skillet, cook meat until no longer pink; drain. Add onion, celery and green pepper; cook for 5 minutes or until vegetables are crisp−tender. Add Worcestershire sauce, salt, if desired, basil and pepper. Stir in noodles, beans, tomatoes, water and bouillon. Bring to a boil. Reduce heat; cover and simmer for 20 minutes or until noodles are tender, stirring occasionally. Serves 5.
NUTRITIONAL ANALYSIS: One 1−cup serving (PREPARED WITH lean ground beef, no−yolk egg noodles, no salt−added tomatoes, and low−sodium bouillon and without salt) equals: 282 calories, 91 mg sodium, 29 mg cholesterol, 39 gm carbohydrate, 19 gm protein, 5 gm fat
Diabetic Exchanges: 2−1/2 starch, 1 meat, 1 vegetable

1/3 C. margarine, softened
1/2 C. firmly packed brown sugar
1 egg
3 tsp. vanilla extract
3/4 C. all−purpose flour
1/2 tsp. baking soda
1/4 tsp. salt
3/4 C. quick cooking rolled oats
1/3 C. semisweet chocolate chips
Preheat oven to 375ºF.

Beat margarine at medium speed with an electric mixer until light and fluffy; gradually add brown sugar and beat well. Add egg and vanilla, beating well. Combine flour, baking soda and salt. Gradually add flour mixture to margarine mixture, mixing well. Stir in oats and chocolate chips. Coat cookie sheets with cooking spray. Using 2 teaspoons, drop dough onto cookie sheets, leaving about 2 inches between each cookie. Portion the dough so that you make about 3 dozen cookies. Bake 10 minutes or until light brown. Store in airtight container. Yields 3 dozen cookies.
Serving size: 2 cookies. Exch:1 starch, 1/2 fat, 1 carbos
Nutr. Info per serv: Cals: 101, Carb: 14g, Prot: 1g, Fat: 4g, Sat. Fat: 1g,
Sod 120mg, Fiber:1g

1 lb. boneless, skinless chicken
breasts, cut into strips
1 medium onion, chopped
1 large carrot, thinly sliced
2 garlic cloves, minced
2 T. butter or margarine
2 T. cornstarch
1 (14 1/2 oz.) can chicken broth
2 T. lemon juice
1/2 tsp. salt, optional
1 1/2 C. uncooked instant rice
1 C. frozen peas

In a skillet, cook the first 4 ingredients in butter for 5 to 7 minutes or until chicken is no longer pink. In a bowl combine cornstarch, broth, lemon juice and salt if desired until smooth. Add to skillet and bring to a boil. Cook and stir for 2 minutes or until thickened. Add rice and peas. Remove from the heat; cover and let stand for 5 minutes. Serves 6.
Nutritional Analysis: One serving (prepared with reduced−fat margarine and low sodium chicken broth and w/o salt) equals: 235 calories,
156 mg sodium, 43 mg cholesterol, 27 gm carbohydrate, 20 gm protein, 5 gm fat
Diabetic Exchanges: 2 lean meat, 1 1/2 starch. 1 vegetable

4 boneless skinless chicken breast halves
1 (14 1/2 oz.) can Italian stewed tomatoes
1 (4 oz.) can mushroom stems and pieces, drained
1/2 tsp. dried basil
1/4 tsp. garlic powder
1 T. cornstarch
1/3 C. cold water
Hot cooked spaghetti

In a large skillet coated with nonstick cooking spray; cook chicken for 5 to 6 minutes on each side or until the juices run clear. Meanwhile, in a saucepan over medium heat, bring tomatoes, mushrooms, basil and garlic powder to a boil.
Combine cornstarch and water; add to tomato mixture. Return to a boil; cook and stir for 2 minutes. Serve chicken over spaghetti, top with
tomato sauce. Serves 4.
NUTRITIONAL ANALYSIS: One serving (prepared with no−salt−added stewed tomatoes and calculated without spaghetti) equals: 177 calories, 178 mg sodium, 73 mg cholorestrol, 7 gm carbohydrate, 28 gm protein, 3 gm fat
DIABETIC EXCHANGE: 3 very lean meat, 2 vegetables

2 C. cubed cooked ham or chicken
4 C. cooked elbow macaroni
1 C. frozen cooked small shrimp, thawed
1 celery rib, chopped
1/4 C. chopped onion
1/4 C. chopped green pepper
1/4 C. chopped sweet red pepper
1/2 C. shredded Cheddar cheese
In a bowl, combine all the above ingredients.

Dressing

1/3 C. sour cream
1/3 C. mayonnaise
4 tsp. vinegar
1 tsp. snipped fresh dill OR 1/4 tsp. dill weed
1/2 tsp. salt (optional)
1/4 tsp. pepper
1/4 tsp. sugar

Combine all ingredients until blended. Pour over salad and toss to coat. Cover and chill for several hours before serving. Serves 8.
Nutritional Analysis: One 3/4 cup serving (prepared with chicken, r educed−fat cheese and nonfat sour cream and without salt) equals:
188 calories, 136 mg. sodium, 49 mg cholesterol, 14 gm carbohydrate, 12 gm protein, 9 gm fat

Diabetic Exchanges: 1 1/2 meat, 1 starch, 1/2 fat

3 T. butter or margarine
1 large head cauliflower (about 3 lb.),
broken into florets
2 garlic cloves, minced
1 T. minced fresh parsley or
1 tsp. dried parsley flakes
1 1/2 tsp. lemon−pepper seasoning

In a skillet over medium heat, melt butter. Add cauliflower and garlic. Sprinkle with parsley and lemon pepper. Cook and stir for 12−15 minutes or until lightly browned and tender. Serves 8.
Nutritional Analysis: One 1/2 cup serving (prepared with margarine and salt−free lemon−pepper seasoning) equals: 63 calories, 78 mg sodium, 0 cholesterol, 5 gm carbohydrate, 2 gm protein, 4 gm fat
Diabetic Exchanges: 1 vegetable, 1 fat

1 (14 oz.) can fat−free sweetened
condensed milk
1/2 C. sugar
1/2 C. baking cocoa
2 1/2 C. skim milk
Artificial sweetener equivalent to 1/2 C. sugar
1 tsp. vanilla extract
12 (3 oz.) disposable plastic cups
12 Popsicle sticks

In a heavy saucepan, combine the first 3 ingredients; stir until smooth. Bring to a boil over medium−low heat; cook and stir for 1 minute.
Gradually whisk in skim milk, whisking until cocoa and sugar are dissolved. Remove from the heat; stir in the sweetener and vanilla.
Pour into cups. Cover each cup with heavy−duty foil; insert sticks through the foil (foil will hold sticks upright). Place in a 13 x 9−inch pan. Freeze until firm, about 5 hours. Remove the foil and cups before serving. Serves 12.
Nutritional Analysis: One serving equals: 155 calories, 62 mg sodium, 3 mg cholesterol, 34 gm carbohydrate, 5 gm protein, 1 gm fat
Diabetic Exchanges: 2 starch

Ingredients: 

4 medium sweet potatoes, unpeeled
1 tsp. low−fat margarine
1/4 C. unsweetened pineapple juice
2 T. low−sodium chicken broth
1 T. chopped pineapple
Pinch of cinnamon
Pinch of grated nutmeg
Pinch of allspice
Nonstick cooking spray

Preheat oven to 375ºF. Boil the potatoes in a pan until tender, about 30 minutes. Remove skins. In a large bowl, mash the pulp. Add the margarine, fruit juice and broth and whip until fluffy. Add the chopped pineapple and spices. Coat a 1−quart baking dish with nonstick cooking spray. Transfer the potato mixture to the dish. Bake 30 minutes or until lightly browned. Makes 8 servings.
Nutrition information per 2/3 cup serving:116 calories; 0.7g fat (0.2g saturated fat; 5% of calories from fat); 0.1mg cholesterol; 23mg sodium; 26.1g carbohydrate; 2.7g fiber; 1.8g protein
Exchange value: 1 1/2 starch