How To Live With Diabetes

Ingredients:

Nonstick vegetable cooking spray
1 lb ground turkey
1 1/2 c chunky fat-free salsa, medium or spicy, well drained
1/2 tsp ready to use crushed garlic
4 servings instant mashed potatoes prepared according to package directions*
1/4 tsp chili seasoning powder (optional)
Additional salsa, optional garnish

*Note: Substitute 1 tablespoon olive oil for the butter or margarine specified on the box, and substitute skim milk or unsweetened soymilk for the milk specified. Be sure to read the nutritional label and choose instant potatoes without added fat, especially hydrogenated fats.

Directions:

Preheat oven to 400 degrees.  Lightly coat 91/2-inch round glass baking dish with cooking spray. Place turkey in dish. Add salsa and mix thoroughly with turkey. Add garlic to prepared potatoes and mix well. Spoon potatoes onto turkey-salsa mixture in 6 mounds. Spread potatoes to cover surface completely. Score potatoes in a crosshatch  pattern using tines of a fork. Spray top lightly with cooking spray. Bake for 30 minutes. Remove from oven and let rest for 5 minutes. To serve, sprinkle casserole with chili seasoning powder. Cut into 6 wedges. Garnish with additional salsa.

Makes 6 (1-cup) servings

Dietary Exchanges: 1 starch, 2 meat, 1 fat

Nutrients Per Serving:
225 Calories
39% Calories from Fat
10 g Total Fat
2 g Saturated Fat
17 g Carbohydrate
17 g Protein
60 mg Cholesterol
642 mg Sodium
2 g Fiber

Ingredients:

2 tsp olive oil
1/2 c plus 2 tbsp fat-free reduced-sodium chicken broth, divided
2 c sliced mushrooms
1 c diced red bell pepper
1/2 c chopped onion
1/2 c chopped celery
2 tbsp all-purpose flour
1/2 c fat-free half-and-half
2 c cubed cooked chicken tenders*
1 tsp minced, fresh dill
1/2 tsp salt
1/4 tsp black pepper
2 reduced-fat refrigerated crescent rolls

*Note: To make 2 cups cubed cooked chicken, simmer 1 pound chicken tenders in 2 cups fat-free reduced-sodium chicken broth about 15 minutes or until meat is no longer pink in center. Cool and cut into cubes.

Directions:

Heat oil and 2 tablespoons chicken broth in medium saucepan. Add mushrooms, bell pepper, onion and celery. Cook 5 to 7 minutes or until vegetables are tender, stirring frequently. Stir in flour; cook 1 minute. Stir in remaining 1/2 cup chicken broth; cook and stir until liquid thickens. Reduce heat and stir in half-and-half. Add cooked chicken, dill, salt and pepper. Preheat oven to 375 degrees. Spoon mixture into greased 1-quart casserole. Roll out crescent rolls and place on top of chicken mixture. Bake pot pie 15 to 20 minutes or until topping is golden and filling is bubbly. Serve with leafy green salad, if desired.

Makes 4 (1 cup) Servings.

Dietary Exchanges: 1 Starch, 3 Lean Meat, 2 Vegetable

Nutrients Per Serving:
286 Calories
27% Calories from Fat: 27%
8 g Total Fat
2 g Saturated Fat
25 g Carbohydrate
26 g Protein
54 mg Cholesterol
740 mg Sodium
2 g Fiber

Ingredients:

1/3 c frozen mixed pepper and onion stir-fry
1/4 c mild or medium salsa
1/4 c shredded reduced-fat Cheddar cheese
1 whole-wheat English muffin

Directions:

In a medium non-stick skillet coated with non-stick spray coating, cook the onion and pepper mixture over medium heat, stirring frequently, until the onion is tender, about 4 to 6 minutes. Meanwhile, divide the salsa evenly between the English muffin halves, and spread it evenly over each half. Sprinkle the cheese evenly over the two halves. Toast the muffin halves in a toaster oven until the cheese melts. When the onion and pepper mixture is done, top the pizza halves with the pepper mixture, dividing it evenly.

Makes 2 Servings.

Dietary Exchanges: 1 Starch, 1 Medium Fat Meat

Nutrients Per Serving:
165 Calories
7 g Fat
15 g Carbohydrate
4 g Sugars
12 g Protein
20 mg Cholesterol
426 mg Sodium
2 g Dietary Fiber

Ingredients:

• 2 cups skim milk
• 4 tablespoons margarine, cut into pieces
• 1 egg
• 2 egg whites
• 5 teaspoons Equal® for Recipes
  or 16 packets Equal® sweetener
  or 2/3 cup Equal® Spoonful™
• 1-1/2 teaspoons ground cinnamon
• 1/8 teaspoon ground cloves
• 3 dashes ground mace (optional)
• 1/4 teaspoon salt
• 4 cups cubed day-old French
  or Italian bread (3/4-inch)

Directions:

1. Heat milk and margarine to simmering in medium saucepan; remove from heat and stir until margarine is melted. Cool 10 minutes.
2. Heat milk and margarine to simmering in medium saucepan; remove from heat Beat egg and egg whites in large bowl until foamy; mix in Equal® , spices and salt. Mix milk mixture into egg mixture; mix in bread.
3. Heat milk and margarine to simmering in medium saucepan; remove from heat Spoon mixture into ungreased 1-1/2 quart casserole. Place casserole in roasting pan on oven rack; add 1 inch hot water. Bake, uncovered, in preheated 350oF oven until pudding is set and sharp knife inserted halfway between center and edge comes out clean, 40-45 minutes.

Yield: Makes 6 servings.

Source: With permission from Merisant/Equal Company. Equal® sweetener is a registered trademark of the Merisant Company.

Ingredients:

• 1 cup vegetable oil
• 3 eggs
• 3-1/2 teaspoons Equal® for Recipes
  or 12 packets Equal® sweetener
  or 1/2 cup Equal® Spoonful™
• 1 teaspoon vanilla
• 2 cups shredded zucchini
• 1 can (8-1/2 ounces) unsweetened crushed pineapple in juice, drained
• 3 cups all-purpose flour
• 1-1/2 teaspoons ground cinnamon
• 1 teaspoon baking soda
• 3/4 teaspoon ground nutmeg
• 3/4 teaspoon salt
• 1 cup raisins
• 1/2 cup chopped walnuts (optional)

Directions:

1. Mix oil, eggs, Equal® and vanilla in large bowl; stir in zucchini and pineapple. Combine flour, cinnamon, baking soda, nutmeg and salt in medium bowl; stir into oil mixture. Stir in raisins and walnuts, if desired. Spread batter evenly in 2 greased and floured 8-1/2 x 4-1/2 x 2-1/2 -inch loaf pans.
2. Bake in preheated 350°F oven until breads are golden and toothpick inserted in centers comes out clean, 50 to 60 minutes. Cool in pans on wire rack 10 minutes; remove from pans and cool completely on wire rack.

Yield: Makes 2 loaves (about 16 slices each).

Source: With permission from Merisant/Equal Company. Equal® sweetener is a registered trademark of the Merisant Company.