---------- Recipe via Meal-Master (tm) v8.01

Title: Berry Muffins
Categories: Breads, Breakfast, Diabetic
Yield: 12 servings

2 c Biscuit mix 1 Egg
1 c Plain nonfat yogurt 1 c Berries;blue, black, etc
Non-nutritive sweetener to 2 ts Grated lemon peel
-equal 1/4 cup + 2 tb sugar

Preheat oven to 425躘. Grease a 12 muffin (2 1/2") tin. Combine mix and
sweetener equivalent to 1/4 cup sugar in bowl; add yogurt. Add egg; beat
with fork until well combined. Fold berries gently into batter with rubber
spatula; place about 1/4 cup batter into each muffin cup. Combine lemon
peel and remaining sweetener and mix well. Sprinkle over batter; bake
until golden brown (20 to 25 minutes). Serve hot. Yields 12 muffins.

PER SERVING (1 Muffin):
Calories: 104
Exchanges: 1 Bread, 1/2 Fat

NOTE: Lower fat content by using Low Fat Bisquick, and egg substitute in
place of the whole egg. No nutritional information available on this
recipe. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Diabetic Bran Muffins
Categories: Breads, Breakfast, Diabetic
Yield: 12 servings

1 c Hot water 2 Eggs beaten
Liquid sugar sub. to equal 2 1/2 c All purpose flour
-1 cup sugar 2 c Wheat bran flakes cereal
1 c Shredded wheat bran cereal 2 1/2 ts Baking soda
2 c Nonfat buttermilk 1/2 ts Salt
1/2 c Diet margarine Vegetable cooking spray

Pour hot water over shreds of wheat bran cereal; let stand at room
temperature 10 minutes.

Cream margarine and sugar substitute in a large bowl. Add buttermilk,
eggs, and soaked bran cereal, beating well at medium speed of an electric
mixer. Fold in wheat bran flakes cereal. Cover and store in refrigerator
until ready to bake. Batter can be store in fridge for up to 1 week.

To bake, spoon batter into muffin pans coated with cooking spray, filling
two-thirds full. Bake at 400躘. for 15 minutes or until done.

PER SERVING (1 muffin):
calories: 98
carbohydrate: 15 gm
protein: 3 gm
cholesterol: 26 mg
fat: 3 gm
fiber: trace
sodium: 240 mg
Exchanges: 1 Starch, 1 Fat

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---------- Recipe via Meal-Master (tm) v8.01

Title: Diabetic Sour Cream Muffins
Categories: Breads, Breakfast, Diabetic
Yield: 12 servings

1/4 c Diet margarine -equal 1/2 cup sugar
3/4 c Imitation sour cream 1/2 ts Baking soda
-or sour half & half 1/4 ts Salt
1 1/3 c All purpose flour ds Nutmeg
Non nutritive sweetener to 1 Egg beaten

Preheat oven to 450躘. Cream margarine; add sour cream; mix well. Sift
dry ingredients. Add alternately with egg to first mixture. Spoon into
greased muffin tins; bake for 15 minutes.

PER SERVING (1 muffin):
Calories: 151
Exchanges: 1 Bread, 2 Fat
NOTE: Lower fat grams by using fat free sour cream and egg substitute
: or 2 egg whites in place of whole egg.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Oatmeal-Blueberry Muffins-Diabetic
Categories: Breads, Breakfast, Diabetic
Yield: 12 servings

1 c All purpose flour 1/4 c Vegetable oil
2 tb All purpose flour 2 tb Sugar sub. (= to 2 TBS sugar
1 c Skim milk 1 c Fresh blueberries
6 oz Uncooked regular oats 1/2 ts Salt
1 Egg Vegetable cooking spray
1 tb Baking powder 1 ts Ground cinnamon

Combine flour, oats, baking powder, sugar substitute, and salt in a medium
bowl; make a well in center of mixture.

Combine milk, egg, and oil; add to dry ingredients, stirring just until
moistened. Gently fold in blueberries.

Spoon batter into muffin pans coated with cooking spray, filling two-
thirds full. Sprinkle cinnamon over muffins, and bake at 425躘. for 20 to
25 minutes or until lightly browned.

PER SERVING (1 Muffin):
Calories: 127
Carbohydrate: 16 gm
Protein: 3 gm
Cholesterol: 26 mg
Fat: 5 gm
Fiber: trace
Sodium: 300 mg.
Exchanges = 1 Starch, 1 Fat

FROM: All New Cookbood for Diabetics and Their Families by the University
of Alabama at Birmingham

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fresh Apple Muffins
Categories: Breads, Breakfast, Fruits, Diabetic
Yield: 12 servings

2 tb Soft margarine 1/4 ts Salt
2 tb Sugar replacement 2 ts Baking powder
Egg (beaten) 6 tb Skim milk
1 1/4 c Flour Apple (peeled and chopped)

Cream margarine and sugar replacement; add egg. Stir in remaining
ingredients. Spoon into greased muffin tins, filling no more than
two-thirds full. Bake at 400躘 for 25 minutes, or until done. For those
who like spices, you may add cinnamon, nutmeg, ginger, cloves to the mix -
just a dash of each. Yield: 12 muffins

PER SERVING (1 Muffin):
Calories: 72
Exchanges: 1 bread

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---------- Recipe via Meal-Master (tm) v8.01

Title: Raisin Bread
Categories: Breads, Breakfast, Diabetic
Yield: 14 servings

1 pk Dry yeast Egg
1/4 c Warm water 2 tb Margarine (softened)
3/4 c Milk (scalded and cooled) 3 3/4 c Flour
2 tb Sugar replacement 1 c Raisins
1 ts Salt

Soften yeast in warm water; allow to rest for 5 minutes. Combine milk,
sugar replacement, salt, egg, and margarine; mix thoroughly. Stir in yeast
mixture. Add 1 cup of the flour. Beat until smooth. Mix in raisins. Blend
in remaining flour. Knead for 5 minutes.

Cover; allow to rise for 2 hours. Punch down; form into loaf. Place in
greased 9 x 5 inch loaf pan; cover. Allow to rise for 1 hour. Bake at
400躘 for 30 minutes, or until loaf sounds hollow and is golden brown.

Remove to rack.

PER SERVING (1 Slice):
Calories: 68
Exchanges: 1 bread

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tangy Jams and Jellies
Categories: Breads, Breakfast, Fruits, Diabetic
Yield: 4 servings

2 cn (12 oz each) Unsweetened 1 pk (2 oz) dry pectin for jams
-frozen apple juice or apple -and jellies made with
-raspberry juice concentrate -little or no sugar

Partially thaw concentrate and add enough water to make 1 quart; pour into
a 5 to 6 quart pan. Add pectin; stir until dissolved, about 10 minutes.
Scrape the pan sides often.

On medium-high heat, stir until boiling. On high heat, bring to a rolling
boil that can't be stirred down; boil exactly one minute. Off the heat,
skim off foam. Pour hot liquid into 1 to 2-cup jars to within 1/2 inch of
rims.

Wipe rims clean, then cover with lids. Let jelly cool; serve or chill up
to 3 months. Makes 4 cups.

PER SERVING (1 Tablespoon):
Calories: 25
Protein: 0.1 gm
Fat: 0 gm
Carbohydrates: 6.1 gm
Cholesterol: 0 gm
Sodium: 3.4 mg

APPLE-MINT JELLY

Follow recipe for all-apple jelly (preceeding) but flavor apple juice
concentrate and water with 1 cup firmly packed FRESH MINT LEAVES. Heat to
boiling. Cover; let cool. Pour through a strainer into a bowl; discard
leaves.

Rinse pan, then add liquid and pectin; continue as directed. Or, instead
of boiling the fresh mint, add 1/4 teaspoon MINT EXTRACT after skimming
the hot liquid.

PER SERVING (1 Tablespoon):
Calories: 25
Protein: 0.1gm
Fat: 0 gm
Carbohydrates: 6.1 gm
Cholesterol: 0 gm
Sodium: 3.4 mg

APPLE-BLUEBERRY JAM

Follow recipe for all-apple jelly (preceeding), adding 1 package (12 to 16
oz.) frozen unsweetened blueberries to juice concentrate and water.

Boil on high heat, uncovered, until reduced to 1 quart; stir often. Let
cool, then add pectin; continue as directed.

PER SERVING (1 Tablespoon):
Calories: 28
Protein: 0.1 gm
Fat: 0.1 gm
Carbohydrates: 6.8 gm
Cholesterol: 0 mg
Sodium: 3.3 mg

FROM: Sunset magazine March 1993 issue

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tropical Muffins
Categories: Breads, Breakfast, Diabetic, Low-fat
Yield: 12 servings

1 3/4 c All-purpose flour 3 md Ripe bananas, mashed
Sugar substitute to equal 1/3 c Reduced calorie margarine
3/4 c Sugar -melted
2 ts Baking powder 1 Egg, beaten
1/4 ts Baking soda 1 ts Grated orange rind
1/2 ts Salt 1/3 c Unsweetened orange juice
1/4 c Unsweetened grated coconut Vegetable cooking spray

Sift together flour, sugar substitute, baking powder, soda, and salt in a
large bowl; stir in coconut, and make a well in center of mixture.

Combine bananas, margarine, egg, orange rind, and juice; add to dry
ingredients, stirring just until dry ingredients are moistened.

Spoon batter into muffin pans coated with cooking spray, filling
two-thirds full. Bake at 375躘. for 25 to 30 minutes or until lightly
browned. Makes 12 muffins.

PER SERVING (1 Muffin):
Calories: 115
Protein: 2 gm
Fat: 3 gm
Carbohydrates: 19 gm
Cholesterol: 23 mg
Fiber: Trace
Sodium: 224 mg
Exchanges: 1 Starch, 1 Fat

FROM: All New Cookbook for Diabetics and Their Families by University of
Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Apple-Allspice Muffins
Categories: Breads, Breakfast, Diabetic, Low-fat
Yield: 12 servings

1/4 c +2 tb reduced calorie 1/2 ts Ground allspice
-margarine, divided 1/4 ts Salt
Brown sugar substitute to = 3/4 c Skim milk
3/4 c Brown sugar, divided 1 c Peeled, finely chopped apple
1 Egg Vegetable cooking spray
1 3/4 c All-purpose flour, divided 1/2 ts Ground allspice
2 ts Baking powder

Cream 1/4 cup margarine in a medium bowl; gradually add 1/2 cup brown
sugar substitute, beating at medium speed of an electric mixer until
mixture is light and fluffy. Add egg, and mix well.

Combine 1 1/2 cups flour, baking powder, 1/2 teaspoon ground allspice, and
salt. Add to creamed mixture alternately with skim milk, stirring just
until moistened. Stir in finely chopped apple.

Spoon batter into muffin pans coated with cooking spray, filling
two-thirds full.

Combine remaining 1/4 cup brown sugar substitute, 1/4 cup flour, and 1/2
teaspoon allspice in a small bowl. Cut in remaining 2 Tablespoons
margarine with a pastry blender until mixture resembles coarse meal;
sprinkle evenly over tops of muffins. Bake at 400躘. for 20 minutes or
until lightly browned. Makes 1 dozen muffins.

PER SERVING (1 Muffin):
Calories: 108
Protein: 3 gm
Fat: 3 gm
Carbohydrates: 16 gm
Cholesterol: 22 mg
Fiber: Trace
Sodium: 186 mg
Exchanges: 1 Starch, 1 Fat

FROM: All New Cookbook for Diabetics and Their Families by University of
Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Bran Muffins
Categories: Breads, Breakfast, Diabetic, Low-fat
Yield: 24 servings

1 c Hot water 2 Eggs, beaten
1 c Shreds of wheat bran cereal 2 1/2 c All-purpose flour
1/2 c Reduced calorie margarine 2 1/2 ts Baking soda
Liquid sugar substitute to = 1/2 ts Salt
1 c Sugar 2 c Wheat bran flakes cereal
2 c Nonfat buttermilk Vegetable cooking spray

Pour hot water over shreds of wheat bran cereal; let stand at room
temperature 10 minutes.

Cream margarine and sugar substitute in a large bowl. Add buttermilk,
eggs, and soaked bran cereal, beating well at medium speed of an electric
mixer. Combine flour, soda, and salt; stir into cereal mixture. Fold in
wheat bran flakes cereal. Cover and store in refrigerator until ready to
bake. (Batter can be stored in refrigerator up to 1 week.)

To bake, spoon batter into muffin pans coated with cooking spray, filling
two-thirds full. Bake at 400躘. for 15 minutes or until done. Makes 2
dozen muffins.

PER SERVING (1 Muffin):
Calories: 98
Protein: 3 gm
Fat: 3 gm
Carbohydrates: 15 gm
Cholesterol: 26 mg
Fiber: Trace
Sodium: 240 mg
Exchanges: 1 Starch, 1 Fat

FROM: All New Cookbook for Diabetics and Their Families by University of
Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Oatmeal-Blueberry Muffins
Categories: Breads, Breakfast, Diabetic
Yield: 12 servings

1 c +2 tb All-purpose flour 1 c Skim milk
6 oz Uncooked regular oats 1 Egg
1 tb Baking powder 1/4 c Vegetable oil
2 tb Sugar or sugar substitute 1 c Fresh blueberries
-to equal 2 tb sugar Vegetable cooking spray
1/2 ts Salt 1 ts Ground cinnamon

Combine flour, oats, baking powder, sugar substitute, and salt in a medium
bowl; make a well in center of mixture.

Combine milk, egg, and oil; add to dry ingredients, stirring just until
moistened. Gently fold in blueberries.

Spoon batter into muffis pans coated with cooking spray, filling
two-thirds full. Sprinkle cinnamon over muffins, and bake at 425躘. for
20 to 25 minutes or until lightly browned. Makes 1 dozen muffins.

PER SERVING (1 Muffin):
Calories: 127
Protein: 3 gm
Fat: 5 gm
Carbohydrates: 16 gm
Cholesterol: 26 mg
Fiber: Trace
Sodium: 300 mg
Exchanges: 1 Starch, 1 Fat

FROM: All New Cookbook for Diabetics and Their Families by University of
Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Blueberry Loaf
Categories: Breads, Breakfast, Diabetic, Low-fat
Yield: 16 servings

1 c All-purpose flour 1/2 ts Baking soda
3/4 c Whole wheat flour 1/2 ts Salt
1/2 c Shreds of wheat bran cereal 3/4 c Unsweetened orange juice
1/3 c Brown sugar or brown sugar 1 Egg
-substitute to equal 1/3 c 1 tb Vegetable oil
-brown sugar 1 c Fresh blueberries
2 ts Baking powder Vegetable cooking spray

Combine flours, cereal, brown sugar substitute, baking powder, soda, and
salt in a medium bowl, stirring until well combined. Set aside.

Combine orange juice, egg, and oil in a large bowl; beat at medium speed
of an electric mixer until well blended. Gradually add flour mixture,
stirring just until moistened. Gently fold in blueberries.

Spoon batter into an 8 1/2 x 4 1/2 x 3 inch loaf pan coated with cooking
spray.

Bake at 350躘. for 50 minutes or until a wooden pick inserted in center
comes out clean. Cool in pan 10 minutes; remove from pan, and cool
completely on a wire rack. Makes 1 loaf (16 slices).

PER SERVING (1 Slice):
Calories: 85
Protein: 2 gm
Fat: 2 gm
Carbohydrates: 15 gm
Cholesterol: 16 mg
Fiber: 1 gm
Sodium: 191 mg
Exchanges: 1 Starch

FROM: All New Cookbook for Diabetics and Their Families by University of
Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Banana-Apple Bread
Categories: Breads, Breakfast, Diabetic
Yield: 16 servings

1/2 c Reduced calorie margarine 2 3/4 ts Baking powder
Sugar stubstitute to equal 3 md Bananas, chopped
1 c +2 TBS sugar 1 c Peeled, coarsely chopped
2 Eggs -apple
1 3/4 c All-purpose flour Vegetable cooking spray

Cream margarine in a large bowl; gradually add sugar substitute, beating
at medium speed of an electric mixer until light and fluffy. Add eggs, and
beat until thick and lemon colored.
Combine flour and baking powder; add to creamed mixture, mixing well.
Fold in bananas and apple.
Spoon batter into an 8 1/2 x 4 1/2 x 3 inch loaf pan coated with cooking
spray.
Bake at 350 degrees F for 1 hour and 5 minutes to 1 hour and 10 minutes
or until a wooden pick inserted in center comes out clean. Cool in pan 10
minutes; remove from pan, and cool completely on a wire rack. Makes 1 loaf
(16 slices).

Nutritional information per slice: calories - 105, protein - 2 gm., fat
~ 4 gm., carbohydrates - 16 gm., cholesterol - 35 mg., fiber - trace,
sodium - 211 mg. Diabetic Exchanges: Starch - 1, Fat - 1.

FROM: All New Cookbook for Diabetics and Their Families by University
of Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cinnamon Rolls
Categories: Breads, Breakfast, Diabetic, Low-fat
Yield: 24 servings

4 c All-purpose flour, divided 1 ts Salt
1 pk Dry yeast 2 Eggs
Sugar substitute to equal Vegetable cooking spray
1/3 c Sugar Sugar substitute to equal
1 c Skim milk 1/2 c Sugar
1/3 c +3 TBS reduced calorie 2 ts Ground cinnamon
-margarine, divided 3/4 c Raisins

Combine 2 cups flour, yeast, and 1 1/4 teaspoons sugar substitute in a
large bowl.
Combine milk, 1/3 cup margarine, and salt in a small saucepan; heat
until mixture reaches 120 to 130 degrees F. Add liquid mixture to flour
mixture. Add eggs, and beat at low speed of an electric mixer 30 seconds.
Increase speed to high, and beat 3 minutes. Gradually add remaining 2 cups
flour, stirring to make a stiff dough.
Turn dough out onto a lightly floured surface. Knead until smooth and
elastic (about 8 to 10 minutes). Shape dough into a ball, and place in a
bowl coated with cooking spray, turning to grease top. Cover and let rise
in a warm place (85 degrees F), free from drafts, 1 hour or until doubled
in bulk.
Punch dough down; divide in half. Cover and let rest 10 minutes. Roll
one half of dough to a 12 x 8 inch rectangle. Melt remaining 3 Tablespoons
margarine over low heat; brush half of melted margarine over shaped dough.
Combine 2 teaspoons sugar substitute and cinnamon, stirring to blend;
sprinkle half over shaped dough. Sprinkle with half of raisins.
Roll up jellyroll fashion, beginning at long side; press edges and ends
together securely. Cut into 12 slices. Arrange slices in a 9 inch round
paking pan coated with cooking spray. Repeat process with remaining dough,
melted margarine, sugar substitute mixture, and raisins.
Cover and let rise in a warm place (85 degrees F), free from drafts, 30
minutes or until doubled in bulk. Bake at 375 degrees F for 20 to 25
minutes or until golden brown. Cool slightly; remove from pans, and serve
warm. Makes 2 dozen rolls.

Nutritional information per roll: calories - 130, protein - 4 gm., fat
~ 3 gm., carbohydrates - 23 gm., cholesterol - 24 mg., fiber - trace,
sodium - 161 mg. Diabetic Exchanges: Starch - 1 1/2.

FROM: All New Cookbook for Diabetics and Their Families by University
of Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Farina and Fruit
Categories: Breakfast, Diabetic, Low-cal, Low-fat
Yield: 3 servings

1 c Skim milk 1 ts Reduced calorie margarine
2 Pitted dates, chopped Sugar substitute to equal
1/8 ts Salt 2 tb Sugar
2 tb Uncooked farina 1/8 ts Ground cinnamon
1/4 ts Vanilla extract

Combine milk, dates, and salt in a small saucepan; bring to a boil.
Gradually stir in farina and vanilla. Reduce heat, and simmer, stirring
constantly, 2 to 3 minutes or until thinckened.
Remove from heat; add margarine and sugar substitute, stirring until
margarine melts. Spoon mixture into a serving bowl, and sprinkle with
cinnamon. Serve hot. Makes 3, 1/2 cup servings.

Nutritional information per serving: calories - 71, protein - 3 gm.,
fat - 1 gm., carbohydrates - 12 gm., cholesterol - 1 mg., fiber - trace,
sodium - 112 mg. Diabetic Exchanges: Starch - 1.

FROM: All New Cookbook for Diabetics and Their Families by University
of Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Oatmeal with Raisins and Cinnamon
Categories: Breakfast, Diabetic, Low-cal, Low-fat
Yield: 4 servings

1 1/2 c Water 2/3 c Uncooked quick-cooking oats
1/4 ts Salt 1 ts Ground cinnamon
2 tb Raisins

Combine water, salt, and raisins in a small saucepan; bring to a boil.
Stir in oats and cinnamon.
Reduce heat, and simmer 1 minute or until water is absorbed.
Remove vrom heat, and serve warm. Makes 4, 1/2 cup servings.

Nutritional information per serving: calories - 93, protein - 3 gm.,
fat - 1 gm., carbohydrates - 18 gm., cholesterol - 0 mg., fiber - trace,
sodium - 197 mg. Diabetic Exchanges: Starch - 1.

FROM: All New Cookbook for Diabetics and Their Families by University
of Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Eggs Curry
Categories: Breakfast, Cheese/eggs, Diabetic, Low-fat
Yield: 4 servings

6 Eggs, hard boiled 1 1/2 tb Arrowroot
1/4 c Almonds, slivered 1 ts Salt
2 tb Reduced calorie margarine 1 1/2 ts Curry powder
1 Onion, finely chopped 2 c Nonfat milk
1/2 c Celery, finely chopped 4 Slices toast

Thinly slice shelled eggs. Brown almonds in margarine until golden
brown. Remove; drain on absorbent paper. In same pan saute onion and
celery until golden; stir in arrowroot, salt, and curry powder; gradually
stir in milk. Cook, stirring constantly, until thick and smooth. Stir in
sliced egg; heat to boil. Place a slice of toast in the bottom of each of
four individual, heated casseroles. Divide eggs evenly over the toast;
sprinkle with almonds. Makes 4 servings.

Nutritional information per serving: calories - 275. Diabetic
Exchanges: Bread - 1, Medium-Fat Meat ~ 1 1/2, Fat - 1/2, Nonfat Milk -
1/2, Vegetable - 1/2

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---------- Recipe via Meal-Master (tm) v8.01

Title: Omelet with Cottage Cheese
Categories: Breakfast, Cheese/eggs, Diabetic
Yield: 2 servings

2 tb Reduced calorie margarine -sieved
4 Eggs, separated ds Pepper
ds Salt 1 tb Chervil
1/2 c Low fat cottage cheese,

Preheat oven to 350 degrees F. Melt margarine in skillet. Beat egg
whites with salt until stiff but not dry. Beat yolks separately until
lemon-colored and thick; add cheese and pepper and beat until smooth. Fold
in egg whites and chervil. Place mixture in skillet; cook over medium heat
until lightly browned on bottom and fluffy (about 3 to 4 minutes). Place in
oven 15 minutes; make a crease down center with knife and fold over. Serve
at once. Makes 2 servings.

Nutritional information per serving: calories - 240 Diabetic Exchanges:
Fat - 2, Lean Meat - 3.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cinnamon Spread
Categories: Breads, Breakfast, Diabetic
Yield: 24 servings

8 oz Soft margarine at room Granulated sugar sub. to =
-temperature 1/2 c Sugar
2 ts Ground cinnamon

Combine ingredients and mix well. Return to container and refrigerate
except when it is being used. Makes 24, 1 teaspoon servings.

Nutritional information per serving: calories - 34, protein - 0 gm.,
fat - 4 gm., carbohydrates - 0 gm., sodium - 47 mg. Diabetic Exchange: Fat
~ 1

NOTE: Ms. Cavaiani does not specify reduced calorie margarine, however,
if used it should lower fat grams and calories.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Baked French Toast
Categories: Breads, Breakfast, Diabetic, Low-fat
Yield: 4 servings

2/3 c Low-fat cottage cheese 1/2 ts Vanilla extract
1/4 c Skim milk 4 sl (1 oz each) Whole wheat,
2 tb Sugar (or substitute equiv.) -oatmeal, or other whole-
1 lg Egg -grain bread
1 lg Egg white

Preheat the oven to 425 degrees F. In a food processor or blender,
whirl the cottage cheese, milk, sugar, egg, egg white, and vanilla for
about 1 minute or until smooth. Transfer the mixture to a shallow dish,
place the bread in it and let stand for 10 minutes. Turn the bread over and
let stand another 10 minutes. (To save time in the morning, soak the bread
overnight.) Meanwhile, grease a baking sheet and place it in the preheated
oven for 7 minutes.
Remove the baking sheet from the oven, place the bread on it, and bake
for 6 minutes. Turn the bread over and bake 5 to 6 minutes longer or until
golden brown. Serve with no-sugar-added jam. Makes 4 servings.

Nutritional information per serving: calories - 149, protein - 10 gm.,
fat - 3 gm. (saturated fat - 1 gm.), carbohydrates - 21 gm., cholesterol -
55 mg., fiber - 3 gm., sodium - 369 mg. (Diabetic Exchanges not available)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Breakfast Drinks
Categories: Beverages, Breakfast, Fruits, Diabetic
Yield: 2 servings

FRUIT SHAKE ~~~~~~~~~~~~~~~~~~~~~~~
1/2 c Non-fat milk (liquid) TROPICAL REFRESHER
2 tb Instant non-fat milk powder 1 cn (8 oz) unsweetened pineapple
2 Ripe bananas, pears or -drained
-peaches 1 c Plain low or non-fat yogurt
1/4 ts Cinnamon 1 Banana
1 tb Apple juice concentrate ~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~~~~~~~ ORANGE MILK SHAKE #1
YOGURT SHAKE 1 c Orange juice
1 c Plain low or non-fat yogurt 1/4 ts Vanilla extract
3/4 c Fresh or frozen fruit 1/4 c Instant non-fat dry milk
1 tb Fruit juice concentrate 1 c Water
~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~
TOMATO-YOGURT SHAKE ORANGE MILK SHAKE #2
1 c Plain low or non-fat yogurt 1 c Orange juice
1 c Tomato juice 1 c Non-fat milk
1 ts Lemon juice 1 ts Vanilla extract
1/4 ts Grated fresh ginger

General directions for all drinks. Cut up fruit and remove seeds if
any. Place ingredients for desired drink in blender. Blend 30 to 45
seconds. Serve.

No Nutritional information available.

FROM: No Salt, No Sugar, No Fat Cookbook by Jacqueline B. Williams and
Goldie Silverman copyright 1981

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pancakes
Categories: Breakfast, Diabetic, Low-fat
Yield: 10 servings

1/2 c Unbleached white flour 2 Egg whites, slightly beaten
1 c Whole wheat flour 1/2 c (to 1 cup) fresh or frozen
1 ts Baking powder -blueberries
1 c Non-fat milk 1 tb Orange bits (optional)

Sift dry ingredients together. Combine milk and egg whites. Stir into
dry ingredients just until moistened. Carefully stir in blueberries. Drop
batter onto heated non-stick pan (griddle). Cook until bubbles appear, turn
and cook other side. Serve warm with sauce (see separate recipe titled
Pancake-Waffle Sauce for Diabetics). Makes 10 to 12 pancakes.

No nutritional information available for this recipe.

FROM: No Salt, No Sugar, No Fat Cookbook by Jacqueline B. Williams and
Goldie Silverman copyright 1981

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pancake-Waffle Sauce for Diabetics
Categories: Breakfast, Sauces, Diabetic
Yield: 16 servings

1 c Apple juice or any unsweet- 1 tb Tapioca, cornstarch or
-ened fruit juice -arrowroot

Combine ingredients and cook, stirring constantly, over medium high heat
until thickened. Serve warm or cold. For variation, add cinnamon or
nutmeg. Makes 1 cup, 16 - 1 Tablespoon servings.

No nutritional information available for this recipe.

FROM: No Salt, No Sugar, No Fat Cookbook by Jacqueline B. Williams and
Goldie Silverman copyright 1981

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---------- Recipe via Meal-Master (tm) v8.01

Title: Orange Fizz
Categories: Breakfast, Beverages, Fruits, Diabetic
Yield: 6 servings

1 c Orange juice 1/2 c Non-fat dry milk
1 c Sugar-free orange soda 4 Ice cubes

Combine all ingredients in blender until frothy.
Makes 6 servings.

Nutritional information per serving: calories - 90, fat - less than 1
gm. (2%), saturated fat - less than 1 gm., cholesterol - 3 mg., Beta
Carotene - 443 I.U., Vitamin C - 20 mg.

FROM: The Power of Prevention Cookbook by Sandra J. Dickerson
copyright 1991

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---------- Recipe via Meal-Master (tm) v8.01

Title: Kedgeree
Categories: Breakfast, Diabetic, Fish, Low-cal, Low-fat
Yield: 4 servings

1/2 c Brown rice -into 1/2" pieces
1 tb Unsalted margarine 1/4 ts Black pepper
1 ts Curry powder or to taste 2 lg Hard-cooked egg whites,
1 ts Flour -chopped fine
1/3 c Low-sodium chicken broth 1 tb Minced parsley
1/2 lb Cod or haddock fillets, cut

Cook rice according to package directions, omitting the salt.
When rice is almost done, melt the margarine in a medium-size heavy
saucepan over moderately low heat. Blend in the curry powder and cook,
stirring, for 1 minute. Stir in the flour, add the chicken broth, and cook,
stirring constantly, 1 to 2 minutes more or until slightly thickened.
Add the cooked rice to the curry mixture, along with the cod, pepper and
all but 1 Tablespoon of the chopped egg whites; stir gently to mix. Heat,
uncovered, over moderately low heat about 5 minutes, stirring occasionally,
just until the fish is cooked through and the mixture is hot.
Transfer to a heated platter and sprinkle with the remaining chopped egg
white and the parsley. Serves 4.

Nutritional information per serving: calories - 170, protein - 14 gm.,
total fat - 4 gm., saturated fat - 1 gm., carbohydrates - 19 gm.,
cholesterol - 24 mg., fiber - 2 gm., added sugar - 0, sodium - 63 mg.

NOTE: This combination fish, rice, and hard-cooked egg is a popular
breakfast and supper dish in England. It originated in India.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Scrambled Eggs Benedict
Categories: Breakfast, Cheese/eggs, Diabetic, Low-fat
Yield: 4 servings

4 Thin slices reduced-sodium 1/8 ts (plus a pinch) black pepper
-ham (about 1/4 lb.) 1 lg Egg
1 c Low-sodium chicken broth 4 lg Egg whites
3 tb Unsalted margarine 2 tb Skim milk
2 tb Flour 2 English muffins, split
1 tb Lemon juice 2 tb Minced parsley

Preheat the oven to 350 degrees F. Wrap the ham slices in aluminum
foil, place in the oven, and heat for 10 minutes. In a small saucepan, heat
the chicken broth until it just starts to simmer.
Meanwhile, melt 2 Tablespoons of the margarine in another small heavy
saucepan over moderate heat. Add the flour and cook, stirring constantly,
for 2 minutes. Whisk in the hot chicken broth and the lemon juice; bring to
a simmer and cook, stirring, for 2 minutes or until the sauce has
thickened. Stir in 1/8 teaspoon of the pepper.
In a small bowl, beat together the egg, egg whites, skim milk and the
pinch of black pepper. Melt the remaining Tablespoon of margarine in a
heavy 10-inch skillet over low heat, add the egg mixture, and cook,
stirring often, for 4 to 5 minutes or until the eggs are set.
While the eggs are cooking, toast the muffins, then place a slice of ham
on top of each half. Place 1/4 of the scrambled eggs on top of each slice
of ham, spoon the sauce over all, and sprinkle with the parsley. Serves 4.

Nutritional information per serving: calories - 236, protein - 13 gm.,
total fat - 12 mg., saturated fat - 2 gm., carbohydrates - 18 gm.,
cholesterol - 67 mg., fiber - 0, added sugar - 0, sodium - 449 mg.*

* Note: This only has a quarter of the cholesterol of standard Eggs
Benedict. You can reduce the sodium by 200 mg. if you substitute chicken
or turkey for the ham.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Orange French Toast
Categories: Breads, Breakfast, Low-fat, Diabetic
Yield: 4 servings

2 lg Egg whites, lightly beaten 1 tb Unsalted margarine
2/3 c Skim milk 8 Thin slices whole wheat
1 tb Grated orange rind -bread

In a shallow bowl or pie pan, whisk the egg whites, milk, and orange
rind just until blended.
Melt 1/4 of the margarine in a heavy 12-inch nonstick skillet over
medium heat. Preheat the oven to 200 degrees F.
Quickly dip bread slices in the egg mixture, turning to coat both sides
well. Place in the skillet and cook about 3 minutes or until brown; turn
and cook the other side about 3 minutes.
Prepare the remaining bread slices in the same way, adding more
margarine as needed. Keep the cooked slices warm by placing them on a
platter in the oven. Serves 4.

VARIATIONS: Maple French Toast - substitute 1 Tablespoon maple EXTRACT
for the grated orange rind.
Spiced French Toast - substitute 1 teaspoon each ground
cinnamon, nutmeg, and vanilla extract for the grated orange rind.

Nutritional information per serving: calories - 161, protein - 8 gm.,
total fat - 4 gm., saturated fat ~ 1 gm., carbohydrates - 25 gm.,
cholesterol - 2 mg., fiber - 3 gm., added sugar - 0, sodium - 289 mg.

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Title: Quick Pita Breakfast
Categories: Breakfast, Sandwiches, Diabetic
Yield: 1 servings

1 sm Apple, diced 1/2 Whole wheat pita bread
1/4 c Low-fat cottage cheese -pocket
1 tb Raisins

Combine apple, cottage cheese and raisins. Fill pita pocket with
mixture. Makes 1 serving, 1 sandwich.

Nutritional information per serving: calories - 223, protein - 11 gm.,
fat - 2 gm., carbohydrates - 43 gm., cholesterol - 5 mg., fiber - 5.6 gm.,
sodium - 361 mg., potassium - 334 mg. Diabetic Exchanges: Starch/Bread - 1,
Lean Meat - 1/2, Fruit - 2. Note: this is a good source of dietary fiber.

FROM: The UCSD Healthy Diet for Diabetes by: Susan Algert, M.S., R.D.,
Barbara Grasse, R.D., C.D.E., & Annie Durning, M.S., R.D. copyright 1990

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---------- Recipe via Meal-Master (tm) v8.01

Title: Muesli
Categories: Breakfast, Diabetic
Yield: 6 servings

1 c Old-fashioned oats 1/3 c Chopped almonds
1/2 c Oat bran 1/4 c Raisins
1 1/2 c Plain low-fat yogurt 1 tb Honey
1/2 c Coarsely grated apple 1 ts Cinnamon
1/2 c Coarsely grated pear 1/2 ts Nutmeg

In a bowl, stir together the oats, oat bran, and yogurt. Cover and chill
mixture for 30 minutes.
Stir in apple, pear, almonds, raisins, honey, and spices. Mix well.
Makes 6 - 1/2 cup servings.

Nutritional information per serving: calories - 216, protein - 9 gm.,
fat - 6 gm., carbohydrates - 35 gm., cholesterol - 4 mg., fiber - 3.8 gm.,
sodium - 48 mg., potassium - 404 mg. Diabetic Exchanges: Starch/Bread - 2,
Fruit - 1/2, Fat - 1.

FROM: The UCSD Healthy Diet for Diabetes by: Susan Algert, M.S., R.D.,
Barbara Grasse, R.D., C.D.E., Annie Durning, M.S., R.D. copyright 1990

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---------- Recipe via Meal-Master (tm) v8.01

Title: Crepes (and Fillings)
Categories: Breakfast, Diabetic
Yield: 20 servings

******** CREPES ********** -black pepper to taste
1 c Cold water 2 ts Margarine
1 c Cold nonfat milk Tomato slices for garnish
1 Egg ****SWEET CHEESE FILLING****
4 Egg whites 3/4 c Low-fat cottage cheese
1/2 ts Salt (or less) 2 oz Neufchatel cheese (light
2 c Sifted all-purpose flour -cream cheese)
2 tb Vegetable oil 2 ts Vanilla
*****HERB-CHEESE FILLING**** 2 ts Freshly squeezed lemon juice
1 1/2 c Low-fat cottage or ricotta 1/4 ts Grated lemon peel
-cheese 1 tb Margarine
1 Green onion, minced 1/2 c Low-fat vanilla yogurt
ds Basil 1 c Berries or sliced fruit in
ds Chopped fresh parsley -season
Salt and freshly ground

FOR CREPES: Put cold water, milk, egg, egg whites and salt into
blender; add flour, then oil. Blend at top speed, stopping to scrape flour
from the sides.
Cover and refrigerate 2 hours. (This is an important step; it allows
the flour particles to expand in the liquid and ensures a tender, thin
crepe. The batter should have a very light, creamy texture - just thick
enough to coat a wooden spoon.)
For each crepe, heat a 6-inch nonstick frying pan over moderately high
heat. When hot, pour a scant 1/4 cup of the batter into the skillet;
immediately rotate pan until batter covers bottom. Cook until light brown;
turn and brown the other side. Slide onto a warm plate and proceed in the
same manner with the rest of the batter.
Put waxed paper between the crepes as you stack them. Keep crepes
covered to prevent them from drying out. They are now ready to be filled.
Makes 20 - 6 inch crepes. 1 crepe = 1 servng.

Nutritional information per serving: calories - 65, protein - 3 gm.,
fat - 2 gm., carbohydrates - 10 gm., cholesterol - 14 mg., fiber - 0.4 gm.,
sodium - 47 mg., potassium - 44 mg. Diabetic Exchanges: Bread/Starch - 1.

SERVING, STORING, OR FREEZING OF CREPES: Fill, fold, or roll and serve
immediately.
Prepare ahead. Pile up individually between layers of waxed paper. Wrap
in foil, refrigerate, and reheat when ready to fill.
Prepare in advance. Then freeze and reheat at the last minute. Wrap in
heavy foil to freeze. They will keep for weeks.

CHEESE-HERB FILLING
Mix cheese, onion, and herbs. Season with salt an pepper. Fill each
crepe with 3 to 4 Tablespoons of filling.
In a skillet over medium heat, lightly brown crepes in margarine.
Garnish with tomato slices and serve. Makes enough for 6 servings of 1/4
cup.

Nutritional information per serving: calories - 63, protein - 8 gm.,
fat - 3 gm., carbohydrates - 2 gm., cholesterol - 5 mg., fiber - 0.1 gm.,
sodium - 278 mg., potassium - 63 mg. Diabetic Exchanges: Lean Meat - 1.
SWEET CHEESE FILLING
Prepare crepes and set aside. Blend cheeses, vanilla, lemon juice, and
peel. Fill each crepe with 1/4 cup of the mixture and roll.
In a nonstick skillet, saute filled crepes in margarine until lightly
browned. Top with low-fat yogurt and sliced fruit. Makes 4 servings of 1/4
each.

Nutrtitional information per serving: calories - 160, protein - 8 gm.,
fat - 8 gm., carbohydrates - 14 gm., cholesterol - 16 mg., fiber - 1.5 gm.,
sodium - 282 mg., potassium - 162 mg. Diabetic Exchanges: Lean Meat - 1,
Fruit - 1, Fat - 1.

FROM: The UCSD Healthy Diet for Diabetes by: Susan Algert, M.S., R.D.,
Barbara Grasse, R.D., C.D.E., Annie Durning, M.S., R.D. copyright 1990.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Buttermilk Scones
Categories: Breads, Breakfast, Diabetic
Yield: 12 servings

1 1/2 c All-purpose flour 1/3 c Unsalted safflower margarine
1 1/2 c Old-fashioned oats OR -melted
1 1/4 c Quick oats 2/3 c Low-fat buttermilk
3 tb Sugar 1 Egg
1 tb Baking powder 1/2 c Raisins or currants
1 ts Cream of tartar Nonstick vegetable spray
1/2 ts Salt

Preheat oven to 425 degrees F.
Combine flour, oats, sugar, baking powder, cream of tartar, and salt.
Add margarine, buttermilk, and egg. Mix just until the dry ingredients are
moistened. Stir in the raisins.
With your hands, shape the dough to form a ball. Pat out on a lightly
floured surface to form an 8-inch circle. Cut into 12 wedges. Bake on a
cookie sheet coated with nonstick vegetable spray for 12 to 15 minutes or
until light brown. Serve warm. Makes 12 scones.

Nutritional information per scone: calories - 179, protein - 4 gm., fat
~ 7 gm., carbohydrates - 26 gm., cholesterol, 24 mg., fiber - 1.5 gm.,
sodium - 202 mg., potassium - 137 mg. Diabetic Exchanges: Starch/Bread - 1
1/2, Fat - 1.

FROM: The UCSD Healthy Diet for Diabetes by: Susan Algert, M.S., R.D.,
Barbara Grasse, R.D., C.D.E., Annie Durning, M.S., R.D. copyright 1990.

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---------- Recipe via Meal-Master (tm) v8.01

Title: French Toast Bake
Categories: Breads, Breakfast, Diabetic
Yield: 5 servings

2 Eggs, beaten 1/8 ts Cinnamon
1/3 c Nonfat milk 10 Slices French bread, cut
1 ts Vanilla -into 3/4-inch thick rounds
1 ts Sugar

In a shallow dish, combine eggs, milk, vanilla, sugar, and cinnamon. Dip
bread slices into milk mixture, coating both sides. Allow excess to drain.
Place slices on a nonstick baking sheet. Bake in a preheated 400 degree
F. oven for 10 minutes on each side or until golden brown. Makes 10
baguette slices, 5 servings of 2 slices each.

Nutritional information per serving: calories - 110, protein - 5 gm.,
fat - 3 gm., carbohydrates - 14 gm., cholesterol - 110 mg., fiber - 0,
sodium - 174 mg., potassium - 76 mg. Diabetic Exchanges: Starch/Bread - 1,
Fat - 1/2.

FROM: The UCSD Healthy Diet for Diabetes by: Susan Algert, M.S., R.D.,
Barbara Grasse, R.D., C.D.E., Annie Durning, M.S., R.D. copyright 1990.

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Title: Diabetic Sweetner-sugar Equivalents
Categories: Diabetic
Yield: 1 servings

EQUIVALENTS

Sprinkle sweet and Sugar twin_ 1 tsp for 1 tsp sugar. Sweet n'low- 1/3 tsp
for 1 tablespoon sugar. Liquid Sucaryl-1 tablespoon for 1/2 cup sugar.
Adolph's Sugar Substitute-1/4 tsp for 1 tablespoon of sugar. Liquid Sweet
10- 1 tablepsoon for 3/4 cup sugar, 4 tsp for 1 cup sugar. Weight Watchers-
1/8 tsp for 1 tsp sugar,1 tablespoon for 1/2 cup sugar. Sweet 10 tablets
and Equal tablets- i tablet for 1 tsp sugar. Equal, granulated- 1 packet
for 2 tsp sugar.

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Title: Diabetic Pumpkin Cookies
Categories: Diabetic, Pumpkin, Cookies, Desserts
Yield: 3 servings

1 c Shortening 1/2 ts Nutmeg
1 c Cooked pumpkin 1/2 ts Baking soda
1 Egg 1 ts Baking powder
1 ts Vanilla 1 ts Cinnamon
2 c Flour 1 c Raisins
1/4 ts Allspice 1/2 c Chopped nuts

Soak raisins in hot water for 5 minutes. Drain. Cream shortening. Add
pumpkin, egg and vanilla. Beat well. Mix dry ingredients. Add to creamed
mixture. Mix well. Add raisins and nuts. Drop on greased cookie sheets and
press with a fork. Bake at 350 degrees for 12 minutes. Makes 3 to 4 dozen.

*Contributor writes, "I freeze these; otherwise, they get moldy. They can
be eaten right out of the freezer."

From: Lancaster Farming by Alta Hoshour Shared By: Pat Stockett

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---------- Recipe via Meal-Master (tm) v8.01

Title: DIABETIC DEVIL'S FOOD CAKE
Categories: Diabetic, Cakes, Desserts
Yield: 1 servings

1/2 c Cocoa 1/8 ts Salt
1/2 c Boiling water 1/3 c Sugar ( or substitute)
2 c Cake flour 3/4 c Liquid egg substitute(room t
1/2 ts Baking soda 1 ts Vanilla
1 1/2 ts Baking powder 1/2 c Margaine, room temp

Servings: 1

Stir together cocoa and boiling water until smooth. Set aside to cool to
room temp.

Place flour, baking soda, baking powder, salt and sugar in mixer bowl and
mix at low speed about 1 minute to blend. Add egg substitute, sweetener,
and vanilla to cooca mixture and mix well.

Add margarine to dry ingredients along with cocoa mixture and mix well at
medium speed about 1 minute. Pour into 9" square or 9x13 cake pan that has
been greased with margarine.Bake at 350 F for about 30 minutes, or until a
cake tester comes out clean and cake pulls away from the sides of the pan.
Cool in the pan and cut 6x3 to yield 18 pieces.

Posted by MARGE NEMETH, Prodigy ID# GNFK05B.

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Title: DIABETIC BANANA PUDDING SPLITS
Categories: Diabetic, Desserts, Fruits
Yield: 4 servings

1 c Plain low-fat yogurt 1/2 oz Pistachios,coarsely chopped
1 pk Choc. pudding mix,low-fat(4) 1/4 c Thawed dairy whipped topping
2 Medium bananas, peeled 4 Bing cherries, fresh*
1/2 ts Lemon juice

Servings: 4

* If bing cherries are not available, use 4 marachio cherries.

1.In blender,process yogurt on high speed for 30 seconds, add pudding mix
and process 1 minute, scraping down sides of container as necessary.

2.Cut each banana into 6 diagonal slices and sprinkle with lemon juice.

3.Arrange 2 banana quarters into each of 4 goblets or dessert dishes, top
with 1/4 pudding mixture. Sprinkle each portion with 1/4 of the pishachios,
then top each with 1 tablespoon whipped topping and 1 cherry.

From Bridget Benjamin - PHFC09A.

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---------- Recipe via Meal-Master (tm) v8.01

Title: DIABETIC PEACH CRISP
Categories: Diabetic, Desserts, Peach, Fruits
Yield: 6 servings

4 Ripe peaches,peel+slice 1/4" 2 tb Reduced calorie margarine
3 tb Flour 2 ts Reduced calorie margarine
2 1/4 oz Quick-cooking oats,uncooked 3 tb Firmly packed brown sugar OR
1 ts Cinnamon 9 ts Sweetener(equiv)
1/2 ts Nutmeg

Servings: 6

Preheat oven to 350 F. Toss peaches with 1 tablespoon of the flour and
place in a 6x11" baking pan that has been sprayed with a nonstick cooking
spray.

In a small bowl, combine remaining ingredients. Mix well until mixture is
crumbly. Sprinkle evenly over peaches. Bake 30-35 minutes, until crisp.
serve warm or cold.

From Bridget Benjamin - PHFC09A.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Gelatin Chilling Time Chart and Hints
Categories: Desserts, Jell-o, Diabetic
Yield: 1 servings

****** Chilling Chart ******

In all recipes, for best results, the gelatin needs to be chilled to the
proper consistency. Use this chart as a guideline to determine the desired
consistency and the approximate chilling times for a 4-serving package.

When recipe It means gelatin It will take about: Use it says:
should ... Reg. set Speed set* for:
==========================================================================
"chill until be consistency of 1 hour 3 min. glaze for
syrupy" thick syrup pies, fruit

"chill until be consistency of 1 1/4 5 to 6 adding crmy
slightly unbeaten egg hours minutes ingred. or
thickened: whites mixture to
be beaten

"chill until be thick enough 1 1/2 7 to 8 adding
thickened" so that spoon drawn hours minutes solid ing.
thru it leaves a like fruit
definite impression or veggies

"chill until stick to the finger 2 indiv. layered set
but not when touched and hours serv.-15 gelatin firm"
should mound or move min. 2 to mixtures
when bowl or mold is 6 cup bowl
tilted 30 min.

"chill until not stick to finger indiv. unmolding
firm" when touched and molds at least 3 hr. & serving
not mound or move 2-6 cup mold:
when mold is at least 4 hours
tilted 8-12 cup mold:
at least 5 hours or
overnight
==========================================================================
*Speed set (ice cube method) not recommended for molding because pieces
of unmelted ice may result in pockets of water

HINTS
Substitute COLD carbonated beverages, such as club soda, fruit flavored
sparkling water, or diet carbonated soft drinks, for part or all of the
cold water.
Do not use frexh or frozen pineapple, kiwi, papaya, figs or guava; an
enzyme in these fruits will prevent the gelatin from setting. The fruits
are fine, however, if cooked or canned, because these processes inactivate
the enzyme. (You may also use these fruits as a garnish without a problem.
To easily combine whipped topping, yogurt, sour cream or mayonnaise with
gelatin, use a wire whisk or fork.
To speed chilling time, choose the right container. Metal bowls or
mokds chill more quickly than glass or plastic bowls so your gelatin will
be firm in less time. Individual servings in small dishes chill faster
than large servings.
To determine the volume of your mold, measure first with water. Most
recipes indicate the size of the mold needed. Using a mold that is too
large makes unmolding difficult.
If using a mold for summer salads or desserts, remember any "mold" can
do -- traditional molds, plus many untraditional ones, like loaf pans, cake
pans, fluted tube pans or metal mixing bowls.
Spray the mold lightly with non-stick cooking spray to make the gelatin
easier to unmold.
Before unmolding, make sure gelatin is completely firm. (It should not
feel sticky or move to the side if tilted.)
To unmold, use a small metal spatula dipped in warm water to loosen top
edge. Dip mold in warm, not hot, water, just to the rim, for about 10
seconds. Lift from water, hold upright and shake to loosen gelatin.
Use a bowl instead of a mold for many of these recipes; it makes serving
easier, family-style. Or pour mixture into individual dishes for meals
when the family is on different schedules.
Keep nutritious snacks (any of these recipes that combine gelatin with
vegetables, fruits or lowfat dairy products) on hand in individual serving
cups or plastic containers for kids or dieters. Foil baking cups set into
muffin pans work well, too, and are easy to store in the refrigerator.
If making salads for a party, double the recipe, except for flavoring
ingredients like salt, vinegar and lemon juice; use just 1 1/2 times these
ingredients.
Carry gelatin molds to parties in the molds themselves, then unmold onto
chilled plate. Or chill in attractive bowl and serve from it.

JELL-O is a registered trademark of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tiramisu
Categories: Desserts, Low-fat, Diabetic, Jell-o
Yield: 12 servings

1 1/2 c Cold 2% Lowfat milk, divided 1 pk (4 serving size) JELL-O
8 oz Pasturized process cream -Vanilla Flavor Sugar Free
-cheese product -Instant Pudding and Pie
2 tb Maxwell House or Yuban -Filling
-instant coffee or Sanka 2 c Thawed Cool Whip Lite Whip-
-brand 99.7% Caffeine Free -ped Topping
-Instant Cofffee 1 pk (3 oz) ladyfingers, split
1 tb Hot water 1 oz (1 square) Baker's Semi-
2 tb Brandy (optional) -Sweet Chocolate, grated

Pour 1/2 cup of the milk into blender container. Add cream cheese
product; cover. Blend until smooth. Blend in the remaining 1 cup milk.
Dissolve coffee in the hot water; add to blender with brandy (if
desired). Add pudding mix; cover. Blend until smooth, scraping down sides
occasionally; pour into large bowl. Gently stir in whipped topping.
Cut ladyfingers in half crosswise. Cover bottom of 8-inch springform
pan with ladyfinger halves. Place remaining halves, cut-ends down, around
sides of the pan. Spoon pudding mixture into pan. Chill until firm, about 3
hours. Remove side of pan. Sprinkle with grated chocolate. Makes 12
servings.

Nutritional information per serving: calories - 140, protein - 4 gm.,
fat - 6 gm., carbohydrates - 15 gm., cholesterol - 35 mg., sodium - 240 mg.
Diabetic Exchanges: Starch - 1 1/2, Fat - 1

FROM: There's Always Room for Sugar Free JELL-O - Kraft General Foods,
Inc. copyright 1992

MAXWELL HOUSE, YUBAN, SANKA, COOL WHIP LITE, JELL-O, and BAKER'S are all
registered trademarks of Kraft General Foods, Inc.

NOTE: You must be very true to pan size in this recipe. I only had a
9-inch springform pan and the single package of ladyfingers was not
adequate. I also did not measure the Cool Whip Lite and so my end product
was slightly softer than I expected, altho' not too bad. All in all, this
is a delicious dessert, one well worth the effort be it for yourself or for
company. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Melon Bubbles
Categories: Desserts, Fruits, Jell-o, Low-fat, Diabetic
Yield: 7 servings

1 pk (4-serving size) JELL-O 1/2 c Cold water
-Brand Sugar Free Gelatin, Ice cubes
-any flavor 1 c Melon balls (cantaloupe,
3/4 c Boiling water -honeydew, or watermelon)

Completely dissolve gelatin in boiling water. Combine cold water and
enough ice cubes to measure 1 1/4 cups. Add to gelatin; stir until slightly
thickened. Remove any unmelted ice. Measure 1 1/3 cups gelatin; add
melon. Pour into 7 individual dishes or medium serving bowl.
Beat remaining gelatin at high speed with electric mixer until thickened
and doubled in volume. Spoon over gelatin mixture in dishes. Chill until
set, about 2 hours. Garnish if desired. Makes 3 1/2 cups or 7 servings.

Nutritional information per serving: calories - 14, protein - 1 gm.,
fat - 0, carbohydrates - 2 gm., cholesterol - 0 mg., sodium - 50 mg.
Diabetic Exchanges: FREE, limited.

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: A note at the beginning of the recipe says you could substitute
orange juice or pineapple juice for the cold water for additional flavor
and about 25 extra calories per serving. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Muffin Pan Snacks
Categories: Desserts, Fruits, Jell-o, Low-fat, Diabetic
Yield: 6 servings

1 pk (4-serving size) JELL-O Ice cubes
-Brand Sugar Free Gelatin 1 md Orange, peeled and cut into
-any flavor -bite-size pieces
3/4 c Boiling water 1/4 c Shredded carrot
1/2 c Cold water

Completely dissolve gelatin in boiling water. Combine cold water and
enough ice cubes to measure 1 cup. Add to gelatin; stir until slightly
thickened. Remove any unmelted ice. Add orange and carrot. Chill until
thickened, about 10 minutes.

Place foil baking cups in muffin pans, or use small individual molds
which have been lightly sprayed with non-stick cooking spray. Spoon gelatin
mixture into cups, filling each cup about two-thirds full. Chill until
firm, about 2 hours. Peel away foil cups carefully (or dip molds in warm
water 2 to 5 seconds to unmold). Makes 2 3/4 cups or 6 servings.

Variations: Substitute 1 can (16 ounces) drained fruit coctail OR 1 can
(17 ounces) drained and finely chopped peaches OR 1 1/2 cups finely chopped
fresh fruit or vegetables for the orange and carrot. For the canned fruits,
use those packed in water or unsweetened fruit juice.

Nutritional information per serving: calories - 18, protein - 1 gm.,
fat - 0, carbohydrates - 3 gm., cholesterol - 0 mg., sodium - 45 mg.
Diabetic Exchanges: FREE, limited

JELL-O is a registered trademark of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fruit Sparkles
Categories: Desserts, Fruits, Jell-o, Low-fat, Diabetic
Yield: 6 servings

1 pk (4-serving size) JELL-O -seltzer, sparkling water,
-Brand Sugar Free Gelatin -club soda, or other sugar-
-any flavor -free carbonated beverage
1 c Boiling water 1 c Combined sliced bananas and
1 c Chilled fruit-flavored -strawberries

Completely dissolve gelatin in boiling water. Add beverage. Chill until
slightly thickened. Stir in fruit. Pour into individual dishes or medium
serving bowl. Chill until firm, about 1 hour. Garnish if desired. Makes 3
cups or 6 servings.

Suggested combinations: Lime flavored gelatin and 1 can (8 ounces) pear
halves in juice, drained.
Raspberry flavor gelatin and 1 can (8 ounces) fruit coctail in juice or
sliced peaches in juice, drained.
Cherry flavor gelatin and 1 medium banana sliced.
Strawberry flavor gelatin and 1 cup sliced strawberries.
Orange flavor gelatin and 1 cup drained mandarin orange sections or
unsweetened, crushed pineapple.
Nutritional information per serving (applies to ingredients in recipe):
calories - 25, protein - 1 gm., fat - 0, carbohydrates - 5 gm., cholesterol
~ 0 mg., sodium - 50 mg.
Diabetic Exchanges: Fruit - 1/2

JELL-O is a registered trademark of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Creamy Yogurt Cups
Categories: Desserts, Jell-o, Low-fat, Low-cal, Diabetic
Yield: 5 servings

1 pk (4-serving size) JELL-O 1/2 c Cold water
-Brand Sugar Free Gelatin Ice cubes
-any flavor 8 oz Vanilla lowfat yogurt
3/4 c Boiling water 1/2 ts Vanilla (optional)

Completely dissolve gelatin in boiling water. Combine cold water and
enough ice cubes to measure 1 cup. Add to gelatin; stir until slightly
thickened. Remove any unmelted ice. Stir in yogurt and vanilla. Pour into 5
individual dishes. Chill until set, about 30 minutes. Garnish if desired.
Makes 2 1/2 cups or 5 servings.

Nutritional information per serving: calories - 50, protein - 4 gm.,
fat - 1 gm., carbohydrates - 7 gm., cholesterol - 5 mg., sodium - 85 mg.
Diabetic Exchanges: Nonfat Milk - 1/2

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: A note at the beginning of the recipe suggests: substitute 1/2
cup fruit juice for the cold water. (This will slightly increase the
calorie count.) Also, you could totally eliminate the fat by using nonfat
vanilla yogurt. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Ambrosia Parfaits
Categories: Desserts, Fruits, Jell-o, Low-fat, Diabetic
Yield: 6 servings

1 cn (8 ounces) pineapple tidbits -Instant Pudding and Pie
-or crushed pineapple in un- -Filling
-sweetened pineapple juice, 1 sm Banana, chopped
-drained 1 c Sliced strawberries
1 1/2 c Cold 2% lowfat milk 1/4 c BAKER'S ANGEL FLAKE Coconut,
1 pk (4-serving size) JELL-O -toasted
-Vanilla Flavor Sugar Free

Drain pineapple, reserving juice. Pour reserved juice and milk into
medium mixing bow. Add pudding mix. Beat with wire whisk until well
blended, 1 to 2 minutes. Stir in banana.
Spoon half of the pudding mixture into parfait glasses; cover with a
layer of strawberries, pineapple and coconut. Top with remaining pudding
mixture. Refrigerate until ready to serve. Makes 6 servings.

Nutritional information per serving: calories - 110, protien - 3 gm.,
fat - 2 gm., carbohydrates - 19 gm., cholesterol - 5 mg., sodium - 260 mg.
Diabetic Exchanges: Fruit - 1 1/2, Fat - 1/2

JELL-O, ANGEL FLAKE, and BAKER'S are all registered trademarks of Kraft
General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate-Peanut Butter Parfaits
Categories: Desserts, Jell-o, Low-fat, Diabetic
Yield: 6 servings

2 c Plus 2 Tablespoons cold skim 1 pk (4-serving size) JELL-O
-milk, divided -Chocolate Flavor Sugar Free
2 tb Chunky peanut butter -Instant Pudding and Pie
1 c Thawed COOL WHIP LITE Whip- -Filling
-ped Topping

Add 2 Tablespoons of the milk to the peanut butter; stir until well
blended. Stir in whipped topping.
Pour the remaining 2 cups milk into medium mixing bowl. Add pudding mix.
Beat with wire whisk until well blended, 1 to 2 minutes. Spoon half of the
pudding mixture into 6 parfait glasses; cover with wipped topping mixture.
Top with the remaining pudding mixture. Refrigerate until ready to serve.
Makes 3 cups or 6 servings.

Nutritional information per serving: calories - 110, protein - 5 gm.,
fat - 5 gm., carbohydrates - 13 gm., cholesterol - 0 mg., sodium - 290 mg.
Diabetic Exchanges: Starch - 1, Fat - 1

JELL-O and COOL WHIP LITE are registered trademarks of Kraft General
Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mocha-Spice Dessert
Categories: Desserts, Jell-o, Low-fat, Diabetic
Yield: 6 servings

2 c Cold skim milk -Instant Coffee or SANKA
1 pk (4-serving size) JELL-O -Brand 97% Caffeine Free
-Chocolate Flavor Sugar Free -Instant Coffee
-Instant Pudding and Pie 1 1/2 c Thawed COOL WHIP LITE Whip-
-Filling -ped Topping
1 tb MAXWELL HOUSE or YUBAN 1/4 ts Ground cinnamon

Pour milk into large mixing bowl. Add pudding mix and instant coffee.
Beat with wire whisk until well blended, 1 to 2 minutes. Pour into medium
serving bowl or individual dishes. Refrigerate.
Just before serving, combine whipped topping and cinnamon; spread over
pudding. Garnish if desired. Makes 6 servings.

Nutritional information per serving: calories - 90, protein - 4 gm.,
fat - 3 gm., carbohydrates - 13 gm., cholesterol - 0 mg., sodium - 270 mg.
Diabetic Exchanges: 2% Lowfat Milk - 1/2, Starch - 1/2

JELL-O, MAXWELL HOUSE, YUBAN, SANKA, and COOL WHIP LITE are all
registered trademarks of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Gazpacho Salad
Categories: Salads, Vegetables, Jell-o, Low-cal, Diabetic
Yield: 7 servings

1 1/2 c Tomato juice 1/4 c Finely chopped green pepper
1 pk (4-serving size) JELL-O 2 tb Finely chopped red pepper
-Brand Lemon Flavor Sugar 2 tb Sliced green onions
-Free Gelatin 2 tb Vinegar
1 c Finely chopped tomato 1/4 ts Black pepper
1/2 c Finely chopped peeled 1/8 ts Garlic powder (optional)
-cucumber

Bring tomato juice to a boil in small saucepan. Completely dissolve
gelatin in boiling tomato juice. Chill until slightly thickened.
Combine remaining ingredients in medium bowl; mix well. Stir into
gelatin mixture. Pour into individual dishes or medium serving bowl. Chill
until firm, about 3 hours. Makes 3 2/3 cups or 7 servings.

Nutritional information per serving: calories - 25, protein - 2 gm.,
fat - 0, carbohydrates - 4 gm., cholesterol - 0 mg., sodium - 220 mg.
Diabetic Exchanges: Vegetable - 1

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: At the beginning of the recipe it suggests that this is a good
salad to serve molded. Just be sure to spray mold(s) with a nonstick
cooking spray before molding. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Orange Onion Salad
Categories: Salads, Fruits, Jell-o, Low-cal, Diabetic
Yield: 6 servings

1 pk (4-serving size) JELL-O 1/2 c Cold water
-Brand Orange Flavor Sugar Ice cubes
-Free Gelatin 2 Oranges, peeled, sectioned
3/4 c Boiling water -and drained (about 1 cup)
1 tb Vinegar 1/4 c Chopped celery
ds White pepper 1 tb (to 2 Tbs) chopped red onion

Completely dissolve gelatin in boiling water. Add vinegar and pepper.
Combine cold water and enough ice cubes to measure 1 1/4 cups. Add to
gelatin; stir until slightly thickened. Remove any unmelted ice. Add
oranges, celery and onion. Spoon into individual dishes or medium serving
bowl. Chill until firm, about 2 hours. Makes 6 servings.

Nutritional information per serving: calories - 30, protein - 1 gm.,
fat - 0, carbohydrates - 6 gm., cholesterol - 0 mg., sodium - 40 mg.
Diabetic Exchanges: Fruit - 1/2

JELL-O is a registered trademark of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: White Sangria Splash
Categories: Salads, Fruits, Jell-o, Low-cal, Diabetic
Yield: 12 servings

1 1/2 c Dry white wine 1 tb Lime juice
2 pk (4-serving size each) JELL-O 1 tb Orange liqueur (optional)
-Brand Lemon Flavor Sugar 1 c Sliced strawberries
-Free Gelatin 1 c Seedless red grapes
2 1/2 c Cold club soda 1 c Seedless green grapes

Bring wine to a boil in small saucepan. Completely dissolve gealtin in
the boiling wine; pour into medium bowl. Stir in club soda, lime juice, and
liqueur. Place bowl in a larger bowl of ice and water; let stand about 10
minutes until slightly thickened, stirring occasionally.
Stir in fruit. Pour into 6-cup mold which has been sprayed with
non-stick cooking spray. Chill until firm, about 4 hours. Unmold. Serve
with additional fruit, if desired. Makes 6 cups or 12 servings.

Nutritional information per serving: calories - 50, protein - 1 gm.,
fat - 0, carbohydrates - 7 gm., cholesterol - 0 mg., sodium - 55 mg.
Diabetic Exchanges: Fruit - 1

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: At the beginning of the recipe it says you may substitute fruit
juice for the wine if you'd prefer. It also says that this salad is also
good when made with orange segments and chopped apple. (The nutritional
information applies only to the ingredients listed in the recipe.) (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Dijon Chicken Salad
Categories: Salads, Poultry, Jell-o, Low-fat, Diabetic
Yield: 3 servings

1 c Low-sodium chicken broth 1/4 c Plain lowfat yogurt
1 pk (4-serving size) JELL-O 2 tb Reduced-calorie sour cream
-Brand Lemon Flavor Sugar- 1 tb Dijon-style mustard
-Free Gelatin 1 c Finely chopped cooked
3/4 c Cold water -chicken breast
1 tb Vinegar 1 c Finely chopped celery
1/4 ts Black pepper 1/2 c Chopped green or red pepper

Bring chicken broth to a boil in small saucepan. Completely dissolve
gelatin in boiling broth. Add water, vinegar and black pepper. Chill until
slightly thickened. Stir in yogurt, reduced-calorie sour cream and mustard.
Chill until slightly thickened. Stir in remaining ingredients. Spoon into
3 individual plastic containers (for brown-bagging) or serving dishes.
Chill until firm, about 2 hours. Makes 3 1/4 cups or 3 entree servings.

Nutritional information per serving: calories - 160, protein - 19 gm.,
fat - 6 gm., carbohydrates - 6 gm., cholesterol - 50 mg., sodium - 460 mg.
Diabetic Exchanges: Lean Meat - 2, Vegetable - 1

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: you could slightly reduce the fat content by using non-fat dairy
items, such as yogurt and sour cream, although it would be slight. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Salad Veronique
Categories: Salads, Poultry, Fruits, Jell-o, Diabetic
Yield: 3 servings

1 pk (4-serving size) JELL-O 3/4 c Cold water
-Brand Lemon Flavor Sugar- 1 tb Lemon juice
-Free Gelatin 1 c Finely chopped cooked turkey
1/4 ts Salt -breast
1 c Boiling water 1/2 c Seedless grapes, halved
1/4 ts Dried tarragon leaves, 1/2 c Finely chopped celery
-crushed (optional)

Completely dissolve gelatin and salt in boiling water; stir in tarragon.
Add cold water and lemon juice. Chill until slightly thickened. Stir in the
remaining ingredients. Spoon into 3 individual plastic containers (for
brown bagging) or serving dishes. Chill until firm, about 2 hours. Makes 3
cups or 3 entree servings.

Nutritional information per serving: calories - 100, protein - 16 gm.,
fat - 2 gm., carbohydrates - 4 gm., cholesterol - 35 mg., sodium - 310 mg.
Diabetic Exchanges: Lean Meat - 2, Vegetable - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Gingered Pear Salad
Categories: Salads, Fruits, Cheese/eggs, Jell-o, Diabetic
Yield: 3 servings

1 cn (8 1/2 oz) pear halves in 2 ts Lemon juice
-unsweetened juice undrained Ice cubes
1 pk (4-serving size) JELL-O 1 c (8 oz.) 2% lowfat cottage
-Brand Lemon Flavor Sugar- -cheese
-Free Gelatin 1/8 ts Salt
3/4 c Boiling water 1/8 ts Ground ginger

Drain pears, reserving juice; set aside. Finely chop pears; set aside.
Dissolve gelatin in boiling water; add lemon juice. Add enough ice cubes
to reserved pear juice to measure 1 cup. Add to gelatin; stir until
slightly thickened. Remove any unmelted ice; pour into blender container.
Add cottage cheese, salt and ginger; cover. Blend until smooth. Stir in
pears. Pour into 3 individual plastic containers (for brown bagging) or
serving dishes. Chill until firm, about 2 hours. Makes 3 cups or 3 entree
servings.

Nutritional information per serving: calories - 120, protein - 13 gm.,
fat - 2 gm., carbohydrates - 14 gm., cholesterol - 5 mg., sodium - 480 mg.
Diabetic Exchanges: Lean Meat - 1 1/2, Fruit - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Vegetable Cottage Cheese Salad
Categories: Salads, Vegetables, Cheese/eggs, Jell-o, Diabetic
Yield: 3 servings

1 pk (4-serving size) JELL-O -cheese
-Brand Lemon Flavor Sugar- 1/4 c Chopped celery
-Free Gelatin 1/4 c Chopped green pepper
1 c Boiling water 1/4 c Chopped red pepper
3/4 c Cold water 1/4 c Chopped carrot
1 tb Vinegar 1/4 ts Onion powder
1 c (8 oz.) 2% lowfat cottage 1/8 ts Black pepper

Completely dissolve gelatin in boiling water. Add cold water and
vinegar. Measure 1 cup gelatin mixture; divide evenly among 3 individual
plastic containers (for brown bagging) or serving dishes. Chill until set
but not firm. Add remaining ingredients to remaining gelatin. Chill until
slightly thickened. Spoon over clear gelatin. Chill until firm, about 2
hours. Makes 3 3/4 cups or 3 entree servings.

Nutritional information per serving: calories - 90, protien - 13 gm.,
fat - 2 gm., carbohydrates - 6 gm., cholesterol - 5 mg., sodium - 410 mg.
Diabetic Exchanges: Lean Meat - 1 1/2, Vegetable - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Neptune's Salad
Categories: Salads, Seafood, Low-fat, Jell-o, Diabetic
Yield: 4 servings

2 pk (4-serving size each) JELL-O 2 tb Finely chopped onion
-Brand Lemon Flavor Sugar- 2 tb Lemon juice
-Free Gelatin 1 c Imitation crabmeat, flaked
2 c Boiling water 1/2 c Chopped celery
1 c Plain lowfat yogurt 1/4 c Chopped red pepper
2 tb Chili sauce

Completely dissolve gelatin in boiling water. Stir in yogurt, chili
sauce, onion and lemon juice. Chill until slightly thickened. Stir in
remaining ingredients. Spoon into 4 individual plastic containers (for
brown bagging) or serving dishes. Chill until firm, about 2 hours. Makes 5
cups or 4 entree servings.

Nutritional information per serving: calories - 110, protein - 12 gm.,
fat - 2 gm., carbohydrates - 12 gm., cholesterol - 15 mg., sodium - 640 mg.
Diabetic Exchanges: Lean Meat - 1, Nonfat Milk - 1/2, Vegetable - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: Yes, Ursula, you could use REAL crab! (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lemony Chicken Salad
Categories: Salads, Poultry, Fruits, Jell-o, Diabetic
Yield: 4 servings

1 cn (13 3/4 oz.) low-sodium -undrained
-chicken broth 2 tb Lemon juice
2 pk (4-serving size each) JELL-O 1/2 ts Dried tarragon leaves,
-Brand Lemon Flavor Sugar- -crushed
-Free Gelatin ds White pepper
1 c Cold water 1 1/2 c Cubed cooked chicken breast
1 cn (8 oz.) Crushed pineapple 1/2 c Chopped celery
-in unsweetened juice, 1/4 c Chopped red pepper

Bring chicken broth to a boil in small saucepan. Completely dissolve
gelatin in boiling broth. Add water, pineapple, lemon juice, tarragon and
white pepper. Chill until slightly thickened.
Stir in chicken, celery and red pepper. Spoon into 4 individual plastic
containers (for brown bagging) or serving dishes. Chill until firm, about 2
hours. Makes 5 cups or 4 entree servings.

Nutritional information per serving: calories - 160, protein - 22 gm.,
fat - 3 gm., carbohydrates - 11 gm., cholesterol - 45 mg., sodium - 450 mg.
Diabetic Exchanges: Lean Meat - 2, Vegetable - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tuna Dill Salad
Categories: Fish, Fish, Vegetables, Jell-o, Diabetic
Yield: 3 servings

1 pk (4-serving size) JELL-O 1/4 c Reduced-calorie sour cream
-Brand Lemon Flavor Sugar- 1 cn (6 1/2 oz) tuna packed in
-Free Gelatin -water, drained and finely
3/4 c Boiling water -flaked
1/2 c Cold water 1/2 c Chopped celery
1 tb Lemon juice 1/2 c Chopped red pepper
1/2 ts Dill weed 1/4 c Sliced pitted ripe olives
ds Black pepper 2 tb Sliced green onions

Completely dissolve gelatin in boiling water. Add cold water, lemon
juice, dill and black pepper. Chill until slightly thickened. Blend in
sour cream. Stir in remaining ingredients. Spoon into 3 individual plastic
containers (for brown bagging) or serving dishes. Chill until firm, about 2
hours. Makes 3 cups or 3 entree servings.

Nutritional information per serving: calories - 130, protein - 17 gm.,
fat - 4 gm., carbohydrates - 4 gm., cholesterol - 15 mg., sodium - 370 mg.
Diabetic Exchanges: Lean Meat - 2, Vegetable - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: You could slightly lower the fat count by using fat free sour
cream. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Frozen Cherry Terrine
Categories: Desserts, Low-fat, Jell-o, Diabetic
Yield: 12 servings

1 cn (8 oz.) Pitted dark sweet -Free Gelatin
-cherries in light syrup, 1 c Boiling water
-undrained * 1 ct (8 oz.) Plain lowfat yogurt
1 pk (4-serving size) JELL-O 2 c Thawed COOL WHIP LITE
-Brand Cherry Flavor Sugar- -Whipped Topping

* The recipe calls for cherries in light syrup, but I don't see why you
couldn't use water-packed cherries. (Trish)

Line bottom and sides of 9 x 5-inch loaf pan with plastic wrap; set
aside.
Drain cherries, reserving syrup. If necessary, add enough cold water to
reserved syrup to measure 1/2 cup. Cut cherries into quarters.
Completely dissolve gelatin in boiling water. Add measured syrup. Stir
in yogurt until well blended. Chill until mixture is thickened but not set,
about 45 minutes to 1 hour, stirring occasionally. Gently stir in cherries
and whipped topping. Pour into prepared pan; cover. Freeze until firm,
about 6 hours or overnight.
Remove pan from freezer about 15 minutes before serving. Let stand at
room temperature to soften slightly. Remove plastic wrap. Cut into slices.
Makes 12 servings. NOTE: Cover and store leftover terrine in freezer.

Nutritional information per serving: calories - 50, protein - 2 gm.,
fat - 2 gm., carbohydrates - 7 gm., cholesterol - 0, sodium - 45 mg.
Diabetic Exchanges: Fruit - 1/2, Fat - 1/2.

JELL-O and COOL WHIP LITE are registered trademarks of Kraft General
Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chilled Raspberry Souffle with Raspberry Sauce
Categories: Desserts, Fruits, Low-fat, Jell-o, Diabetic
Yield: 6 servings

1 pk (4-serving size) JELL-O -Raspberries in a Lite Syrup
-Brand Raspberry Flavor -thawed and divided
-Sugar Free Gelatin 1/2 c Cold water
1 c Boiling water 1 1/2 c Thawed COOL WHIP LITE
1 pk (10 oz.) BIRDS EYE Red -Whipped Topping

Completely dissolve gelatin in boiling water. Place raspberries in
blender container; cover. Blend until pureed; strain. Stir 1/2 cup
raspberry puree into gelatin. Add cold water. Chill until slightly
thickened. Gently stir in whipped topping with a wire whisk.
Pour gelatin mixture evenly into six (6-ounce) custard cups or 3-cup
souffle dish lined with a paper collar. (See Note below). Chill until firm,
about 3 hours.
Unmold or remove collar. Serve souffle with the remaining raspberry
puree. Makes 3 1/2 cups or 6 servings.
Note: To make collar, cut a piece of wax paper or foil long enough to
wrap around dish and overlap slightly; fold in half lengthwise. Wrap
doubled paper around dish, extending about 1 inch above rim; sercure with
tape.

Nutritional information per serving: calories - 70, protein - 2 gm.,
fat - 2 gm., carbohydrates - 12 gm., cholesterol - 0, sodium - 50 mg.
Diabetic Exchanges: Fruit - 1, Fat - 1/2.

JELL-O, BIRDS EYE, and COOL WHIP LITE are all registered trademarks of
Kraft General Foods, Inc.

NOTE: This recipe calls for a frozen product in light syrup. I don't
know if or how you could substitute this if you are uneasy about using
something with "syrup". (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lovely Lemon Cheesecake
Categories: Desserts, Cheese/eggs, Low-fat, Jell-o, Diabetic
Yield: 8 servings

1 Whole graham cracker, crush- 1 c 1% lowfat cottage cheese
-ed, or 2 Tablespoons graham 1 pk (8 oz.) pasteurized process
-cracker crumbs, divided -cream cheese product
1 pk (4-serving size) JELL-O 2 c Thawed COOL WHIP LITE
-Brand Lemon Flavor Sugar- -Whipped Topping
-Free Gelatin 1 c Reduced-calorie cherry pie
2/3 c Boiling water -filling

Spray 8- or 9-inch springform pan or 9-inch pie plate lightly with
non-stick cooking spray. Sprinkle side with half of the graham cracker
crumbs. (If desired, omit graham cracker crumb garnish; sprinkle bottom of
pan with remaining graham cracker crumbs.
Completely dissolve gelatin in boiling water; pour into blender
container. Add cottage cheese and cream cheese product; cover. Blend at
medium speed, scraping down sides occasionally, about 2 minutes or until
mixture is completely smooth. Pour into large bowl. Gently stir in whipped
topping. Pour into prepared pan; smooth top. Sprinkle the remaining crumbs
around the outside edge. Chill until set, about 4 hours.
When ready to serve, remove side of pan. Top cheesecake with pie
filling. Makes 8 servings.

Nutritional information per serving: calories - 160, protein - 8 gm.,
fat - 7 gm., carbohydrates - 16 gm., cholesterol - 15 mg., sodium - 330 mg.
Diabetic Exchanges: Whole Milk - 1, Fruit - 1/2 *.
* A fruit exchange is used to describe this recipe since most of its
carbohydrate value comes from simple sugars. However, this recipe is not
the nutritional equivalent of a fruit.

JELL-O and COOL WHIP LITE are registered trademarks of Kraft General
Foods, Inc.

NOTE: You could probably cut the fat amount by 1/3 by using a light
cream cheese product, Neufchatel cheese. Also, I would substitute fresh
fruit for the pie filling or possibly use a can of water packed fruit and
thicken the juice with cornstarch. This would probably lower the
carbohydrate count. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Belgian Waffle Dessert
Categories: Desserts, Fruits, Low-fat, Jell-o, Diabetic
Yield: 10 servings

2 1/4 c Cold 2% lowfat milk 1 c Thawed COOL WHIP LITE
1 pk (4-serving size) JELL-O -Whipped Topping
-Vanilla Flavor Sugar-Free 10 sm Frozen Belgian or regular
-Instant Pudding and Pie -waffles, toasted
-Filling 2 c Strawberries, sliced
2 tb Lemon juice 1 c Raspberries
1 ts Grated lemon peel 1 c Blueberries or blackberries

Pour milk into large mixing bowl. Add pudding mix, lemon juice, and
peel. Beat with wire wisk until well blended, 1 to 2 minutes. Gently stir
in whipped topping.
For each dessert, spoon about 3 Tablespoons pudding mixture onto each
dessert plate; top with waffle, and additional 2 Tablespoons pudding
mixture and a scant 1/2 cup combined fruit. Garnish if desired. Repeat for
remaining desserts as needed. Store any leftover pudding mixture and fruit
in refrigerator. Makes 10 servings.

Nutritional information per serving: calories - 170, protein - 4 gm.,
fat - 5 gm., carbohydrates - 27 gm., cholesterol - 5 mg., sodium - 310 mg.
Diabetic Exchanges: Starch/Bread - 1, Fruit - 1, Fat - 1.
Note at beginning of recipes says that the berries also add 2 grams of
fiber per serving.

JELL-O and COOL WHIP LITE are registered trademarks of Kraft General
Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Easy Chocolate Pudding Milk Shake
Categories: Beverages, Low-fat, Jell-o, Diabetic
Yield: 5 servings

3 c Cold skim milk -Instant Pudding and Pie
1 pk (4-serving size_ JELL-O -Filling
-Chocolate Flavor Sugar-Free 1 1/2 c Vanilla ice milk

Pour milk into blender container. Add remaining ingredients; cover.
Blend at high speed 15 seconds or until smooth. (Mixture will thicken as it
stands. Thin with additional milk, if desired.) Makes about 5 cups or 5
servings.

Nutritional information per serving: calories - 150, protein - 7 gm.,
fat - 2 gm., carbohydrates - 23 gm., cholesterol 10 mg., sodium - 370 mg.
Diabetic Exchanges: 2% Lowfat Milk - 1/2, Starch/Bread - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: Recipe calls for ice milk, however diabetics would be better
served to use a sugar-free, low-fat frozen dairy dessert product. This
would affect the nutritional information and you should adjust your
exchanges as best you can. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Peanut Butter Shake
Categories: Beverages, Jell-o, Diabetic
Yield: 5 servings

3 1/2 c Cold skim milk -Filling
1 pk (4-serving size) JELL-O 1 c Chocolate ice milk
-Chocolate Flavor Sugar-Free 2 tb Creamy peanut butter
-Instant Pudding and Pie

Pour milk into blender container. Add remaining ingredients; cover.
Blend at high speed 15 seconds or until smooth. (Mixture thickens as it
stands. Thin with additional milk, if desired.) Makes 5 cups or 5
servings.

Nutritional information per serving: calories - 180, protein - 9 gm.,
fat - 5 gm., carbohydrates - 23 gm., cholesterol - 10 mg., sodium - 400 mg.
Diabetic Exchanges: Whole Milk - 1/2, Starch/Bread - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: Recipe calls for ice milk, however, diabetics would be better
served using a sugar-free, low-fat frozen dairy dessert product. This would
affect the nutritional information and you should adjust your exchanges
accordingly as best you can. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Peachy Pudding Shake
Categories: Beverages, Low-fat, Jell-o, Diabetic
Yield: 5 servings

3 c Cold skim milk -Instant Pudding and Pie
1 pk (4-serving size) JELL-O -Filling
-Vanilla Flavor Sugar-Free 2 c Frozen peach slices

Pour milk into blender container. Add remaining ingredients; cover.
Blend at high speed 30 seconds or until smooth. (Mixture thickens as it
stands. Thin with additional milk, if desired.) Makes 5 cups or 5
servings.

Nutritional information per serving: calories - 100, protein - 6 gm.,
fat - 0, carbohydrates - 19 gm., cholesterol - 5 mg., sodium - 340 mg.
Diabetic Exchanges: Nonfat Milk - 1/2, Fruit - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: This is a delicious sounding drink that could be easily adapted
to your favorite fruit. Just substitute frozen strawberries, raspberries,
blackberries, blueberries or perhaps frozen melon! (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cheese "Danish"
Categories: Desserts, Cheese/eggs, Jell-o, Low-fat, Diabetic
Yield: 20 servings

1 tb Sugar -Instant Pudding and Pie
1 ts Ground cinnamon -Filling
5 (6- to 7-inch) flour 1 ct (8 oz.) pasteurized process
-tortillas -cream cheese product
Non-stick cooking spray 2 c Thawed COOL WHIP LITE
1 c Cold skim milk -Whipped Topping
1 pk (4-serving size) JELL-O 1 oz Square BAKER'S Semi-Sweet
-Vanilla Flavor Sugar-Free -Chocolate

Heat oven to 350 degrees F.
Combine sugar and cinnamon. Spray tortillas with non-stick cooking
spray. Sprinkle each tortilla with a scant 1/2 teaspoon cinnamon-sugar
mixture. Turn tortillas over; repeat. Cut each tortilla into 4 wedges.
Stand rounded edges (outside edge) of each tortilla wedge in bottom of
muffin cup, curling sides in to fit cup. Bake 10 minutes or until crisp and
lightly browned. Cool in pan. (Note: when you have the tortillas in the
muffin cups, the point will be standing up above the pan.)
Pour milk into large mixing bowl. Add pudding mix. Beat at low speed
with electric mixer until well blended, 1 to 2 minutes. Beat in cream
cheese product at medium speed until smooth. Gently stir in whipped
topping. Refrigerate until chilled, at least 1 hour.
When ready to serve, fill each tortilla shell with a scant 3 Tablespoons
pudding mixture, using a pastry bag or spoon. Place chocolate in small
freezer-weight zippered plastic bag. Microwave on HIGH 1 minute or until
chocolate is melted. Fold over top of bag tightly; snip off one tiny
corner (about 1/8-inch) from bottom of bag. Holding bag tightly at top,
drizzle chocolate over desserts. Refrigerate until chocolate sets, about 5
minutes. Makes 20 servings.

Note: Cover and freeze any leftover desserts. Thaw in refrigerator as
needed.

Nutritional information per serving: calories - 90, protein - 3 gm.,
fat - 4 gm., carbohydrates - 10 gm., cholesterol - 5 mg., sodium - 180 mg.
Diabetic Exchanges: Starch/Bread - 1/2, Fat - 1.

JELL-O, COOL WHIP LITE, and BAKER'S are registered trademarks of Kraft
General Foods, Inc.

NOTE: Using light cream cheese (Neufchatel) and fat-free flour
tortillas will greatly lower the fat content and probably change some of
the other important figures as well. You might also get away with using a
sugar substitute that is appropriate for cooking/baking if you are
uncomfortable using sugar. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Herbed Cheese Dip
Categories: Appetizers, Cheese/eggs, Jell-o, Diabetic
Yield: 12 servings

1 pk (4-serving size) JELL-O -cream cheese)
-Brand Lemon Flavor Sugar- 1/2 c Packed fresh parsley sprigs
-Free Gelatin 2 cl Garlic
1/4 ts Salt 2 tb Vinegar
1 c Boiling water 2 ts Dill weed
1 ct (16 oz.) 2% lowfat cottage 1 ts Worcestershire sauce
-cheese 1/2 ts Pepper
4 oz Neufchatel cheese (light

Completely dissolve gelatin and salt in boiling water; pour into blender
container. Add remaining ingredients; cover. Blend at low speed, scraping
down sides occasionally, 2 minutes or until mixture is smooth. Pour into
serving bowl. Chill until set, about 4 hours. Makes 3 1/2 cups or 12
servings.

Nutritional information per serving: calories - 60, protein - 7 gm.,
fat - 3 gm., carbohydrates - 2 gm., cholesterol - 10 mg., sodium - 260 mg.
Diabetic Exchanges: Lean Meat - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Seafood Dip
Categories: Appetizers, Seafood, Low-fat, Jell-o, Diabetic
Yield: 14 servings

1 pk (4-serving size) JELL-O 1/2 c Cocktail sauce
-Brand Lemon Flavor Sugar- 2 tb Lemon juice
-Free Gelatin 1/2 lb Imitation crabmeat, chopped
3/4 c Boiling water 1 c Chopped celery
1 ct (8 oz.) plain lowfat yogurt 1/4 c Finely chopped onion
1 ct (8 oz.) reduced-calorie sour 1 1/2 ts Dill weed
-cream

Completely dissolve gelatin in boiling water. Stir in yogurt, sour
cream, cocktail sauce and lemon juice until well blended. Chill until
thickened, 20 to 25 minutes.
Stir in imitation crabmeat, celery, onion and dill weed until well
blended. Pour into 5-cup mold which has been lightly sprayed with
non-stick cooking spray. Chill until set, about 3 hours. Unmold. Serve with
vegetable sticks or lowfat crackers. Makes 4 2/3 cups or 14 servings.

Nutritional information per serving: calories - 70, protein - 4 gm.,
fat - 2 gm., carbohydrates - 6 gm., cholesterol - 10 mg., sodium - 280 mg.
Diabetic Exchanges: Whole Milk - 1/2.

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: You could further lower the fat count by using the nonfat
versions of the sour cream and yogurt called for in recipe. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Guacamole (Chili Tortilla Chips)
Categories: Appetizers, Vegetables, Low-fat, Jell-o, Diabetic
Yield: 10 servings

1 pk (4-serving size) JELL-O -divided
-Brand Lemon Flavor Sugar- 1/4 c Pickled jalapeno pepper
-Free Gelatin -slices
1 c Boiling water 1/4 c Lemon juice
1 ct (16 oz.) 1% lowfat cottage 2 cl Garlic
-cheese 1 ts (to 2 tsp.) chili powder
1 c Chopped ripe avocado 1/4 c Finely chopped tomato
3/4 c Chopped green onions, 4 Pitted ripe olives, sliced

Completely dissolve gelatin in boiling water; pour into blender
container. Add cottage cheese, avocado, 1/2 cup of the green onions, the
jalapeno peppers, lemon juice, garlic and chili powder; cover. Blend on low
speed, scraping down sides occasionally, about 2 minutes or until mixture
is smooth. Pour into shallow 5-cup serving dish; smooth top. Chill until
set, about 4 hours.
When ready to serve, top guacamole with the remaining 1/4 cup chopped
green onion, the tomato and olives. Serve as a dip with Chili Tortilla
Chips (recipe follows) or fresh vegetables. Makes about 3 1/2 cups or 10
servings.

Nutritional information per serving: calories - 70, protein - 7 gm.,
fat - 3 gm., carbohydrates - 4 gm., cholesterol - 0 mg., sodium - 280 mg.
Diabetic Exchanges: Medium Fat Meat - 1/2, Vegetable - 1.

CHILI TORTILLA CHIPS

6 (7-inch) flour tortillas
Non-stick cooking spray
Chili powder

Heat oven to 350 degrees.
Lightly spray tortillas with non-stick cooking spray; sprinkle with
chili powder. Turn tortillas over; repeat. Cut each tortilla into 8
wedges; place on cookie sheet. Bake 8 to 10 minutes until crisp and lightly
browned. Makes 48 chips or 12 servings.

Nutritional information per serving: calories - 60, protein - 2 gm.,
fat - 1 gm., carbohydrates - 10 gm., cholesterol - 0 mg., sodium - 90 mg.
Diabetic Exchanges: Starch/Bread - 1.

NOTE: You could practically elimate the fat content in the tortilla
chips by using the new fat free flour tortillas. (Trish)

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Mint Chocolate Chip Milk Shake
Categories: Beverages, Low-fat, Jell-o, Diabetic
Yield: 5 servings

3 c Cold skim milk 1 1/2 c Vanilla ice milk *
1 pk (4-serving size) JELL-O 1/4 ts Peppermint extract
-Pistachio Flavor Sugar-Free 1/2 oz (square) BAKER'S Semi-Sweet
-Instant Pudding and Pie -Chocolate, grated
-Filling

* For diabetics, be sure to use a Sugar Free frozen dairy dessert in
place of the ice milk.

Pour milk into blender container. Add pudding mix, ice milk and
extract; cover. Blend at high speed 15 seconds or until smooth. (Mixture
thickens as it stands. Thin with additional milk, if desired.) Sprinkle
individual servings with grated chocolate. Makes 5 cups or 5 servings.

Nutritional information per serving: calories - 150, protein - 7 gm.,
fat - 3 gm., carbohydrates - 24 gm., cholesterol - 10 mg., sodium - 380 mg.
Diabetic Exchanges: 2% Lowfat Milk - 1/2, Starch/Bread - 1.

JELL-O and BAKER'S are registered trademarks of Kraft General Foods,
Inc.

NOTE: Remember that use of the sugar-free frozen dairy dessert will
change all of the nutritional information. Adjust your exchanges
accordingly as best you can. (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Easy Peanut Butter Milk Shake
Categories: Beverages, Jell-o, Diabetic
Yield: 5 servings

3 c Cold skim milk -Pie Filling
1 pk (4-serving size) JELL-O 1 1/2 c Vanilla ice milk *
-Butterscotch Flavor Sugar- 2 tb Creamy peanut butter
-Free Instant Pudding and

* Recipe calls for ice milk but diabetics would be better served to use
a SF frozen dairy dessert instead.

Nutritional information per serving: calories - 170, protein - 9 gm.,
fat - 5 gm., carbohydrates - 23 gm., cholesterol - 10 mg., sodium - 410 mg.
Diabetic Exchange: Whole Milk - 1/2, Starch/Bread - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Fudge Shake
Categories: Beverages, Low-fat, Jell-o, Diabetic
Yield: 4 servings

2 c Cold 2% lowfat milk -Sugar-Free Instant Pudding
1 pk (4-serving size) JELL-O -and Pie Filling
-Chocolate Fudge Flavor 2 c Crushed ice

Nutritional information per serving: calories - 100, protein - 5 gm.,
fat - 3 gm., carbohydrates - 14 gm., cholesterol - 10 mg., sodium - 340 mg.
Diabetic Exchange: 2% Lowfat Milk - 1/2, Starch/Bread - 1/2.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Raspberry Cream Shake
Categories: Beverages, Low-fat, Jell-o, Diabetic
Yield: 3 servings

1 c Cold skim milk 1 c Vanilla ice milk *
1 pk (4-serving size) JELL-O 1 c Crushed ice
-Brand Raspberry Flavor 1/2 c Raspberries
-Sugar-Free Gelatin

* Recipe calls for ice milk but diabetics would be better served to use
a SF frozen dairy dessert instead.

Pour milk into blender container. Add remaining ingredients; cover.
Blend at high speed 30 seconds or until smooth. Makes 3 1/2 cups or 3
servings.

Nutritional information per serving: calories - 120, protien - 7 gm.,
fat - 2 gm., carbohydrates - 18 gm., cholesterol - 10 mg., sodium - 160 mg.
Diabetic Exchange: Nonfat Milk - 1/2, Starch/Bread - 1.

FROM: There's Always Room for Sugar Free JELL-O copyright

JELL-O is a registered trademark of Kraft General Foods, Inc.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cherry Banana Shake
Categories: Beverages, Low-fat, Jell-o, Diabetic
Yield: 3 servings

1 c Cold skim milk -Free Gelatin
1 pk (4-serving size) JELL-O 1 c Crushed ice
-Brand Cherry Flavor Sugar- 1 lg Banana, cut into chunks

Pour milk into blender container. Add remaining ingredients; cover.
Blend at high speed 30 seconds or until smooth. Makes 3 cups or 3 servings.

Nutritional information per serving: calories - 80, protein - 5 gm.,
fat - 0, carbohydrates - 14 gm., cholesterol - 0 mg., sodium - 130 mg.
Diabetic Exchange: Nonfat Milk - 1/2, Fruit - 1/2.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Strawberry Banana Yogurt Shake
Categories: Beverages, Low-fat, Jell-o, Diabetic
Yield: 5 servings

2 c Cold skim milk 1 ct (8 oz.) plain lowfat yogurt
1 pk (4-serving size) JELL-O 1 c Crushed ice
-Brand Strawberry Flavor 1 lg Banana, cut into chunks
-Sugar-Free Gelatin

Pour milk into blender container. Add remaining ingredients; cover.
Blend at high speed 30 seconds or until smooth. Makes 5 cups or 5 servings.

Nutritional information per serving: calories - 100, protein - 7 gm.,
fat - 1 gm., carbohydrates - 14 gm., cholesterol - 5 mg., sodium - 130 mg.
Diabetic Exchange: Nonfat Milk - 1/2, Fruit - 1/2.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Orange Milk Shake
Categories: Beverages, Low-fat, Jell-o, Diabetic
Yield: 4 servings

2 c Cold skim milk -Free Gelatin
1 pk (4-serving size) JELL-O 1 c Vanilla ice milk *
-Brand Orange Flavor Sugar-

* Recipe calls for ice milk but diabetics would be better served to use
a SF frozen dairy dessert instead.

Pour milk into blender container. Add remaining ingredients; cover.
Blend at high speed 30 seconds or until smooth. Makes 4 cups or 4 servings.

Nutritional information per serving: calories - 100, protein - 7 gm.,
fat - 2 gm., carbohydrates - 14 gm., cholesterol - 10 mg., sodium - 150 mg.
Diabetic Exchange: 2% Lowfat Milk - 1/2, Starch/Bread - 1/2.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: JELL-O JIGGLERS Gelatin Snacks and Yogurt Sna
Categories: Desserts, Fun, Low-fat, Jell-o, Diabetic
Yield: 36 servings

2 pk (4-serving size) JELL-O 1 1/4 c Boiling water
-Brand Gelatin, any flavor

Completely dissolve gelatin in boiling water. Pour into 8-or 9-inch
square pan. Chill until firm, about 3 hours. Cut into 1 1/2-inch squares.
(For holidays or just fun, use small cookie cutters to cut out fun shapes.
Trish) Makes 3 dozen JELL-O JIGGLERs
NOTE: Original recipe calls for 1 pk. of regular JELL-O and 1 pk. of
sugar free JELL-O but I called company and they said that we could use just
the S.F. in the recipe and it would work out fine. The reason they
suggested using one of each was that the S.F. has a slightly metallic taste
and the were concerned that since this recipe is so concentrated the
consumer might not like it.

Nutritional information per serving (1 square): calories - 10, protein -
0 gm., fat - 0 gm., carbohydrates - 2 gm., cholesterol - 0 mg., sodium - 15
mg. Diabetic Exchanges: FREE, Limited. (Remember, this information was
figured using one package of regular and 1 package of sugar free JELL-O.
Trish)

JELL-O JIGGLERS Yogurt Snacks
Dissolve gelatin in boiling water as directed. Cool to room temperature.
Whisk in 1 container (8 ounces) plain lowfat yogurt. Continue as directed.

Nutritional information per serving: calories - 14, protein - 1 gm.,
fat - 0 gm., carbohydrates - 3 gm., cholesterol - 0 mg., sodium - 20 mg.
Diabetic Exchanges: FREE, Limited. (See note above.)

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Sparkling Lemon Ice
Categories: Desserts, Low-fat, Jell-o, Diabetic
Yield: 6 servings

1 pk (4-serving size) JELL-O 1 c Cold lemon-lime seltzer *
-Brand Lemon Flavor Sugar- 3 tb Fresh lemon juice
-Free Gelatin 1/2 ts Grated lemon peel
1 c Boiling water

* Be sure to use the flavored seltzer, NOT lemon lime soda.

Completely dissolve gelatin in boiling water. Add seltzer, lemon juice
and peel. Pour into 8- or 9-inch square pan; cover. Freeze until firm,
about 3 hours.
Remove from freezer; let stand at room temperature 10 minutes to soften
slightly. Beat at medium speed with electric mixer or process with food
processor until smooth. Spoon or scoop into individual dishes. Serve
immediately. Makes 6 servings.

Nutritional information per serving: calories - 8, protien - 1 gm., fat
~ 0 gm., carbohydrates - 1 gm., cholesterol - 0 mg., sodium - 50 mg.
Diabetic Exchange: FREE.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Bread Pudding
Categories: Desserts, Low-fat, Breads, Jell-o, Diabetic
Yield: 8 servings

4 sl Firm-textured white bread 1 ts Vanilla
2 ts Margarine, melted 1 pk (4-serving size) JELL-O
1/4 c BAKER'S Semi-Sweet Real -Chocolate Flavor Sugar-
-Chocolate Chips -Free Pudding and Pie
2 c Cold 2% lowfat milk -Filling
1/2 c Thawed frozen egg substitute

Preheat oven to 350 degrees F.
Lightly brush both sides of bread with melted margarine. Cut into
1/2-inch cubes. Place on cookie sheet. Bake 10 minutes or until lightly
toasted. Place in 8-inch square pan;sprinkle with chocolate chips.
Pour milk, egg substitute and vanilla into large mixing bowl. Beat with
wire whisk until well blended. Add pudding mix; whisk until well blended, 1
to 2 minutes. Pour over bread cubes in pan. Bake 30 minutes. Remove from
oven; let stand 10 minutes before serving. Makes 8 servings.

Nutritional information per serving: calories - 120, protein - 5 gm.,
fat - 4 gm., carbohydrates - 16 gm., cholesterol - 5 mg., sodium - 170 mg.
Diabetic Exchange: Starch/Bread - 1, Fat - 1.

NOTE: I called the company because the recipe is vague as to which
pudding mix to use. You should use the cooked pudding mix. The instant is
already cooked and would not work in this recipe. (Trish)

JELL-O and BAKER'S are registered trademarks of Kraft General Foods,
Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Three Pepper Salad
Categories: Salads, Vegetables, Low-fat, Jell-o, Diabetic
Yield: 10 servings

2 pk (4-serving size each) or 1 1 1/2 c Cold water
-pk. (8-serving size) JELL-O 2 tb Lemon juice
-Brand Lemon Flavor Sugar- 2 c Chopped red, green and/or
-Free Gelatin -yellow peppers
2 c Boiling water 2 tb Sliced green onions

Completely dissolve gelatin in boiling water. Stir in cold water and
lemon juice. Chill until slightly thickened.
Stir in peppers and green onions. Pour into 5-cup mold which has been
lightly sprayed with non-stick cooking spray. Chill until firm, about 4
hours. Unmold. Makes 10 servings.

Nutritional information per serving: calories - 16, protien - 1 gm.,
fat - 0 gm., carbohydrates - 2 gm., cholesterol - 0 mg., sodium - 50 mg.
Diabetic Exchanges: FREE, Limited

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Taco Salad
Categories: Salads, Vegetables, Low-fat, Jell-o, Diabetic
Yield: 4 servings

2 pk (4-serving size each) or 1 1 c Drained canned kidney beans
-package (8-serving size) 1/2 c Medium salsa
-JELL-O Brand Lemon Flavor 1/4 c (1 oz.) shredded cheddar
-Sugar-Free Gelatin -cheese
2 c Boiling water 2 tb Vinegar
1 c Frozen corn 1/2 ts Chili powder

Completely dissolve gelatin in boiling water. Chill until slightly
thickened. Stir in remaining ingredients. Spoon gelatin mixture into 4
individual plastic containers (for brown bagging) or serving dishes. Chill
until firm, about 2 hours. Makes 5 cups or 4 entree servings.

Nutritional information per serving: calories - 140, protein - 10 gm.,
fat - 4 gm., carbohydrates - 19 gm., cholesterol - 10 mg., sodium - 560 mg.
Diabetic Exchanges: Medium Fat Meat - 1/2, Starch/Bread - 1 1/2.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken Taco Salad
Categories: Salads, Poultry, Low-fat, Jell-o, Diabetic
Yield: 4 servings

2 pk (4-serving size each) or 1 1 c Canned drained kidney beans
-package (8-serving size) 1/2 c Chopped green pepper
-JELL-O Brand Lemon Flavor 1/4 c Salsa
-Sugar-Free Gelatin 1/4 c (1 oz.) shredded reduced fat
2 c Boiling water -cheddar cheese
1 1/2 c Cooked diced boneless, skin- 2 tb Vinegar
-less chicken breasts 1/2 ts Chili powder
1 1/2 c Frozen corn, thawed

Completely dissolve gelatin in boiling water. Refrigerate until slightly
thickened.
Stir in remaining ingredients. Spoon into 4 (10-ounce or 1 1/2-cup)
individual plastic containers (for brown bagging) or serving dishes.
Refrigerate about 2 hours until firm. Makes 4 entree servings.

Nutritional information per serving: calories 240, protein - 27 gm.,
fat - 4 gm., carbohydrates - 25 gm., cholesterol - 50 mg., sodium - 530
mg., dietary fiber ~ 6 gm. Diabetic Exchanges: Lean Meat - 2, Starch/Bread
~ 2.

FROM: A press release from Kraft General Foods, Inc. promoting National
Nutrition Month (March). Not sure of the date, 1992 maybe.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Apple Walnut Bread Pudding
Categories: Desserts, Fruits, Jell-o, Diabetic
Yield: 8 servings

4 sl Firm-textured white bread 1 ts Vanilla
2 ts Margarine, melted 1 pk (4-serving size) JELL-O
2 md Apples, chopped -Vanilla Flavor Sugar-Free
1/4 c Chopped walnuts -Pudding and Pie Filling *
2 c Cold 2% lowfat milk 1 ts Ground cinnamon, divided
1/2 c Thawed frozen egg substitute

* Use the cooked pudding and pie filling mix.
Heat oven to 350 degrees F.
Lightly brush bread slices with margarine; cut into 1/2-inch cubes.
Place on cookie sheet. Bake 10 minutes or until lightly toasted. Place in
shallow 1 1/2-quart baking dish. Add apples and walnuts; toss lightly.
Pour milk, egg substitute and vanilla into large mixing bowl. Beat with
wire whisk until well blended. Add pudding mix and 1/2 teaspoon cinnamon;
whisk until well blended. Pour over bread mixture; sprinkle with remaining
1/2 teaspoon cinnamon. Bake 30 minutes. Remove pan from oven; let stand
10 minutes before serving. Makes 8 servings.

Nutritional information per serving: calories - 130, protein - 5 gm.,
fat - 5 gm., carbohydrates - 17 gm., cholesterol - 5 mg., sodium - 190 mg.
Diabetic Exchanges: Starch/Bread - 1, Fat - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Ribbon Mold
Categories: Desserts, Low-fat, Jell-o, Diabetic
Yield: 12 servings

2 pk (4-serving size each) or 1 2/3 c Plain lowfat yogurt, divided
-pk. (8-serving size) JELL-O 2 pk (4-serving size each) or 1
-Brand Strawberry Flavor -pk. (8-serving size) JELL-O
-Sugar Free Gelatin -Brand Lime Flavor Sugar-
5 c Boiling water, divided -Free Gelatin

Completely dissolve strawberry flavor gelatin in 2 1/2 cups of the
boiling water. Pour 1 1/2 cups of the dissolved gelatin into 6-cup ring
mold which has been lightly sprayed with non-stick cooking spray. Chill
until set but not firm, about 30 minutes. Meanwhile, chill remaining
gelatin in bowl until slightly thickened; gradually blend in 1/3 cup of the
yogurt. Spoon over gelatin in mold. Chill until set but not firm, about 15
minutes.
Repeat process with lime flavor gelatin, the remaining 2 1/2 cups
boiling water and the remaining 1/3 cup yogurt. Chill 1 1/2 cups dissolved
lime flavor gelatin until thoroughly cooled before pouring into mold. (Warm
gelatin mixture could soften the layer beneath it and cause mixtures to run
together.) Chill until set, about 2 hours. Unmold. Makes 6 cups or 12
servings.

Nutritional information per serving: calories - 20, protein - 3 gm.,
fat - 0 gm., carbohydrates - 1 gm., cholesterol - 0 mg., sodium - 95 mg.
Diabetic Exchanges: FREE, Limited.

JELL-O is a registered trademark of Kraft General Foods, Inc.

NOTE: A note at the beginning of recipe suggests trying other flavor
combinations. For more flavor and only 5 extra calories per serving you
can use vanilla lowfat yogurt in place of the plain lowfat yogurt. {You
could also use the nonfat yogurt.} (Trish)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Creamy Custard Sauce
Categories: Desserts, Sauces, Low-fat, Jell-o, Diabetic
Yield: 8 servings

3 c Cold 2% lowfat milk -Instant Pudding and Pie
1 pk (4-serving size) JELL-O -Filling
-Vanilla Flavor Sugar-Free 1/4 ts Ground cinnamon (optional)

Pour milk into large mixing bowl. Add pudding mix and cinnamon. Beat
with wire whisk until well blended, 1 to 2 minutes; cover. Refrigerate
until ready to serve. Makes 3 cups or 8 servings.
(Refrigerate any leftover sauce. Thin with small amount of additional
milk before serving, if desired.)

Nutritional informartion per serving: calories - 60, protein - 3 gm.,
fat - 2 gm., carbohydrates - 7 gm., cholesterol - 10 mg., sodium - 210 mg.
Diabetic Exchanges: 2% Lowfat Milk - 1/2.

NOTE: Use this dessert sauce in several ways. Spoon over your favorite
combination of fresh berries, spoon sauce onto dessert plate and lay on top
peach or pear halves canned in juice that have been cut into fan shapes,
spoon over your favorite sugar free cake. You might also be able to add a
half a teaspoon of flavoring to the milk before stirring in the pudding
mix. Try rum flavoring or maybe brandy to serve with holiday fruit cakes.
(Trish)

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Peach Melba Dessert
Categories: Desserts, Fruits, Low-fat, Jell-o, Diabetic
Yield: 8 servings

2 pk (4-serving size each) or 1 -yogurt
-pk. (8-serving size) JELL-O 1/2 c Raspberries
-Brand Raspberry Flavor 1 cn (8 oz.) sliced peaches pack-
-Sugar Free Gealtin -ed in juice, undrained
1 1/2 c Boiling water divided Cold water
1 ct (8 oz.) Vanilla lowfat

Completely dissolve 1 package of the gelatin in 3/4 cup of the boiling
water; chill until slightly thickened. Stir in yogurt and raspberries. Pour
into medium serving bowl; chill until set but not firm.
Completely dissolve the remaining package of gelatin in the remaining
3/4 cup of boiling water. Drain peaches, reserving juice. Add enough cold
water to reserved juice to measure 1 cup. Add to dissolved gelatin; chill
until slightly thickened.
Reserve a few peaches for garnish, if desired. Chop remaining peaches;
stir into slightly thickened gelatin. Spoon over creamy layer in bowl.
Chill until firm, about 3 hours. Top with reserved peach slices. Garnish if
desired. Makes 4 cups or 8 servings.

Nutritional information per serving: calories - 50, protein - 3 gm.,
fat - 0 gm., carbohydrates - 9 gm., cholesterol - 0 gm., sodium - 80 mg.
Diabetic Exchanges: Fruit - 1.

JELL-O is a registered trademark of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Creamy Brown Rice Pudding
Categories: Desserts, Low-fat, Jell-o, Diabetic
Yield: 6 servings

3 c Cold 2% lowfat milk, divided -and Pie Filling
3/4 c MINUTE Instant Brown Rice 1/4 c Raisins
1 pk (4-serving size) JELL-O 1/8 ts Ground cinnamon
-Sugar-Free Vanilla Pudding

Bring 1 cup of the milk to a boil in medium saucepan. Stir in rice.
Return to a full boil. Cover; reduce heat. Simmer 5 minutes. Stir in the
remaining 2 cups milk, the pudding mix, raisins and cinnamon. Bring to a
boil over medium heat, stirring constantly. Remove from heat; cover. Let
stand 5 minutes. Stir; cool slightly. Serve warm, sprinkled with additional
cinnamon, if desired. (Or, place plastic wrap directly on surface of hot
pudding and refrigerate at least 30 minutes.) Makes 3 1/3 cups or 6
servings.

Nutritional information per serving: calories - 140, protein - 5 gm.,
fat - 3 gm., carbohydrates - 23 gm., cholesterol - 10 mg., sodium - 160 mg.
Diabetic Exchanges: 2% Lowfat Milk - 1/2, Starch/Bread - 1.

JELL-O and MINUTE are registered trademarks of Kraft General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Drizzled Berry Parfaits
Categories: Desserts, Low-fat, Jell-o, Diabetic
Yield: 6 servings

1 pk (4-serving size) JELL-O 1/2 c Thawed COOL WHIP LITE
-Brand Strawberry Flavor -Whipped Topping
-Sugar Free Gelatin 6 Whole strawberries
3/4 c Boiling water 1 oz BAKER'S Semi-Sweet Chocolate
1/2 c Cold orange juice -melted
Ice cubes

Completely dissolve gelatin in boiling water. Pour into blender
container. Combine orange juice and ice cubes to make 1 1/4 cups. Add to
gelatin; stir until ice is partially melted; cover. Blend on high speed 10
seconds. Add whipped topping; cover. Blend 15 seconds.
Pour 1/2 of the mixture into 6 straight-sided dessert glasses; let stand
1 minute. Fill glasses with remaining mixture. Refrigerate 1 hour or until
set.
Garnish with strawberries and drizzle with melted chocolate just before
serving. Makes 6 servings.

Nutritional information per serving: calories- 50, protein - 2 gm., fat
~ 2 gm., carbohydrates - 7 gm., cholesterol - 0 mg., sodium - 40 mg.
Diabetic Exchanges: Fruit - 1/2 *, Fat - 1/2.
* A fruit exchange is used to describe this recipe since most of its
carbohydrate value comes from simple sugars. However, this recipe is not
the nutritional equivalent of a fruit.

FROM: A press release from Kraft General Foods targeting Valentine's
Day. No date available.

JELL-O, COOL WHIP LITE, and BAKER'S are registered trademarks of Kraft
General Foods, Inc.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: 90 Calorie Banana Split
Categories: Desserts, Fruits, Low-fat, Jell-o, Diabetic
Yield: 4 servings

1 pk (4-serving size) JELL-O 2 md Bananas
-Brand Watermelon Flavor 1/2 c Thawed COOL WHIP LITE
-Sugar Free Gelatin -Whipped Topping
1 c Boiling water 1 tb Chopped walnuts
1/2 c Cold water

Dissolve gelatin completely in boiling water in medium bowl. Stir in
cold water. Pour slowly into 8-inch square pan. Refrigerate at least 3
hours or until firm. Cut into 1/2-inch cubes.
Halve and split bananas just before serving. Place 2 pieces in 4
dessert dishes. Spoon gelatin cubes evenly over bananas. Garnish with
whipped topping and chopped walnuts. Makes 4 servings.
Note: Recipe can be doubled using 1 (8-serving size) or 2 (4-serving
size) packages of JELL-O Brand Watermelon Flavor Sugar Gree Gelatin. Use 13
x 9-inch pan.

Nutritional information per serving: calories - 90, protein - 2 gm.,
fat - 2.5 gm., carbohydrates - 16 gm., cholesterol - 0 mg., sodium - 70
mg., dietary fiber - 1 gm. Diabetic Exchanges: Fruit - 1, Fat - 1/2.

FROM: A press release from Kraft General Foods,Inc. targeting summer
snacking. No date available.

JELL-O and COOL WHIP LITE are registered trademarks of Kraft General
Foods, Inc.

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Title: Watermelon Fruit Bowl
Categories: Desserts, Fruits, Low-fat, Jell-o, Diabetic
Yield: 16 servings

2 pk (8 serving size each) or 4 4 c Cold water
-pk. (4-serving size each) 1 c EACH watermelon balls,
-JELL-O Brand Watermelon -honeydew and/or cantaloupe
-Flavor Sugar Free Gelatin -melon balls, sliced bananas
-or any other flavor -and strawberries
4 c Boiling water WATERMELON BOWL (See below)

WATERMELON BOWL - Select a large round watermelon (12 to 14 pounds.) Cut
off a thin sliver from the bottom to allow watermelon to stand. Slice off
top 1/3 of watermelon. Cut edge in scallop pattern, if desired. Scoop out
watermelon with melon baller or cut fruit into cubes. Use in gelatin
mixture; reserve remaining fruit for snacking or other use. Invert
watermelon bowl on paper towels to drain excess liquid.

Dissolve gelatin completely in boiling water in large bowl. Stir in cold
water. Refrigerate until thickened. Stir in fruit. Spoon into WATERMELON
BOWL.
Refrigerate 3 hours or until firm. Makes 16 servings.

To prepare in a large oblong watermelon (18 to 20 pounds): Prepare
watermelon bowl as directed above. Use 3 packages (8-serving size each) or
6 packages (4-serving size each) gelatin and 6 cups EACH boiling water,
cold water and assorted fruit. Makes 24 servings.

Nutritional information per serving: calories - 25, protein - 2 gm.,
fat - 0 gm., carbohydrates - 5 gm., cholesterol - 0 gm., sodium - 65 mg.
Diabetic Exchanges: Fruit - 1/2.

FROM: A press release from Kraft General Foods, Inc. targetting summer
entertaining.

JELL-O is a registered trademark of Kraft General Foods, Inc.

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Title: Scalloped Potatoes*
Categories: Side dishes, Diabetic, Low-fat, Low-cal
Yield: 10 servings

Clove garlic, minced 1 1/2 c Skim milk
1 tb Diet margarine 1 1/2 lb Red potatoes, thinly sliced*
1 tb Cornstarch 1/4 c Chopped onion
1/2 ts Salt 1/4 c Chopped fresh parsley
1/8 ts Pepper Vegetable cooking spray

* Peel potatoes if desired.
Saute garlic in melted margarine in a small saucepan until tender.
Stir in cornstarch, salt and pepper. Add milk, stirring well. Cook over
medium heat, stirring constantly, 2 minutes or until mixture is thickened
and bubbly. Remove sauce from heat, and set aside.
Arrange half each of potatoes, onion, and parsley in bottom of a 2
quart casserole dish coated with cooking spray. Top with half of sauce.
Repeat layers with remaining potatoes, onion, parsley and sauce.
Cover and bake at 350 degrees F. for 45 minutes. Stir once during
baking time. Uncover and bake an additional 30 minutes or until potatoes
are done.

PER SERVING:1/2 cup= calories - 82, carbohydrate ~ 16 g., protein - 3
g., fat - 1 g., cholesterol - 1 mg., fiber - tr., sodium - 134 mg. Exchange
~ 1 starch.

FROM: All New Cookbook for Diabetics and Their Families by the
University of Alabama at Birmingham copyright 1988

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Title: Barbecue Meat Loaf *
Categories: Meats, Main dish, Low-fat, Diabetic
Yield: 6 servings

1/4 c Finely chopped onion 1 ts Liquid smoke
1/4 c Finely chopped celery 1 ts Salt
1/4 c Catsup 1/16 ts Black pepper
2 x Large egg whites 1 lb Ground round
1/4 c Dry bread crumbs

Place all ingredients except beef in mixer bowl and mix at low speed
to blend well.
Add beef to catsup mixture and mix at low speed until blended. Do not
overmix. Shape into a loaf about 3 1/2" x 7". Place in a pan that has been
sprayed with pan spray or lined with aluminum foil. Bake at 325 degrees F.
about 1 hour or until browned and firm. Pour off any fat and drippings and
let set for 10 minutes before cutting into 6 equal slices. Serve 1 slice
per serving.

PER SERVING: calories - 138, carbohydrate - 6 g., protein - 17 g.,
fat - 4 g., salt - 513 mg. EXCHANGES = 2 lean meat, 1 vegetable
FROM: The New Diabetic Cookbook by Mabel Cavaiani, R.D. copyright
1989.

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Title: Salmon Dip
Categories: Appetizers, Diabetic, Fish
Yield: 16 servings

1 cn (7 3/4 oz) salmon 1/4 c Mayonnaise or salad dress.
2 tb Minced green onions 1/2 ts Ground ginger
1/4 c Plain lowfat yogurt 2 tb Toasted sesame seeds

Drain and flake the salmon. Combine all the ingredients in a bowl.
Cover and refrigerate at least 1 hour. Serve with raw vegetable dippers,
such as: zucchini, carrots, pea pods, cherry tomatoes, cauliflowerets,
broccoli florets, etc.

PER SERVING: 1 Tablespoon = calories - 17, carbohydrates - 0, protein
~ 0, fat - 1.5 g., sodium - 106 mg., potassium - 16 mg., cholesterol - 1 g.
EXCHANGES = 1 T free, 3 T - 1 fat

FROM: American Diabetes Association Holiday Cookbook by Betty Wedman,
M.S., R.D. copyright 1986

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Title: Low-Calorie Eggnog
Categories: Beverages, Holiday, Diabetic
Yield: 8 servings

2 x Eggs, separated 3 Packets Equal sweetener
4 c Skim milk 1/2 ts Brandy or rum flavoring
1 ts Vanilla extract Ground nutmeg

Combine the egg yolks and milk in a saucepan. Cook over medium heat
until the mixture coats a metal spoon. Cool.
Beat the egg whites until soft peaks form. Add to the egg custard
mixture with the vanilla, sweetener, and flavoring. Mix lightly. Cover and
chill. Pour into serving cups and sprinkle with nutmeg.

PER SERVING: 1/2 cup = calories - 70, carbohydrate - 6 g., fat - 3 g.,
sodium - 80 mg., potassium - 207 mg., cholesterol - 74 mg. Exchanges 1/2
Medium-fat meat, 1/2 milk.
FROM: American Diabetes Association Holiday Cookbook by Betty Wedman,
M.S., R.D copyright 1986

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---------- Recipe via Meal-Master (tm) v8.01

Title: Oyster Stew
Categories: Soups, Seafood, Diabetic
Yield: 4 servings

1 pt Oysters with liquor 2 c Lowfat milk
1 tb Butter 1/8 ts Cayenne pepper

Combine the oysters, oyster liquor, and butter in a skillet. Cook
until the edges of the oysters curl. Add the milk. Heat just to boiling.
Sprinkle with the cayenne pepper, Ladle into hot bowls. Garnish with
chopped fresh parsley if desired. Makes 4 1/2 cup servings.

PER SERVING: calories - 154, carbohydrates - 10 g., protein - 14 g.,
fat - 7 g., sodium - 184 mg., potassium - 337 mg., cholesterol - 65 mg.
Exchanges = 1 Lean Meat, 1 Milk, 1 Fat

FROM: The American Diabetes Association Holiday Cookbook by Betty
Wedman, M.S., R.D. copyright 1986

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---------- Recipe via Meal-Master (tm) v8.01

Title: Butternut Squash with Ginger
Categories: Vegetables, Low-cal, Low-fat, Diabetic
Yield: 4 servings

Large butternut squash 1/4 c Unsweetened apple juice
1 tb Minced fresh gingerroot

Peel and seed the squash. Cut into 1/2 inch cubes. Put the squash,
gingerroot, and apple juice into a lightly oiled baking dish. Cover and
bake in a 350 degree oven for 50 - 60 minutes. Sprinkle with nutmeg just
before serving. Makes 4 servings.

PER SERVING: calories - 70, cargbohydrates - 17 g., protein - 2 g.,
fat - 0, sodium - 2 mg., potassium ~ 480 mg., cholesterol - 0. Exchanges =
1 Bread.

FROM: The American Diabetes Association Holiday Cookbook by Betty
Wedman, M.S., R.D. copyright 1986

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Title: Bread Stuffing
Categories: Holiday, Poultry, Side dishes, Diabetic, Low-fat
Yield: 4 servings

4 c Dry bread cubes 1 c Hot water or turkey broth
1 c Chopped celery 1/4 ts Black pepper
Onion chopped 3/4 ts Ground sage
2 tb Chopped parsley 1/4 ts Dried marjoram
Clove garlic minced 1/2 ts Dried thyme

Combine all the ingredients in a bowl. Toss to mix well. Stuff into a
10-pound turkey or four Cornish game hens.

PER SERVING: calories - 100, carbohydrate - 20 g., protein - 5 g.,
fat - 2 g., sodium - 199 mg., potassium - 177 mg., cholesterol - 0
Exchanges = 1 Bread, 1 Vegetable

FROM: The American Diabetes Association Holiday Cookbook by Betty
Wedman, M.S., R.D. copyright 1986

Note: may also be baked at 350 degrees in a lightly oiled casserole
dish for 30 to 40 minutes.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Turkey-Barley Soup
Categories: Soups, Poultry, Low-fat, Diabetic
Yield: 6 servings

6 c Turkey or chicken broth Bay leaf
1 c Diced cooked turkey 1 ts Dried thyme
1 c Pearly barley 1/4 ts Dried marjoram
Onion chopped 1/4 ts Black pepper
2 x Celery stalks chopped 2 tb Chopped parsley
3 x Carrots sliced

Combine all the ingredients in soup pot or slow cooker. Cook over low
heat in the slow cooker for 6 hours, or simmer on the stove for 1 hour, or
until the carrots are tender and the barley is soft.

PER SERVING: calories - 181, carbohydrate - 30 g., protein - 11 g.,
fat - 2 g., sodium - 44 mg., potassium - 320 mg., cholesterol - 18 mg.
Exchanges = 1 Lean Meat, 1 Bread, 2 Vegetable.

FROM: The American Diabetes Association Holiday Cookbook by Betty
Wedman, M.S., R.D. copyright 1986

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---------- Recipe via Meal-Master (tm) v8.01

Title: Hominy Hummus
Categories: Appetizers, Low-cal, Low-fat, Diabetic
Yield: 10 servings

1 cn (14.5 oz.) golden hominy 1/2 ts Ground cumin
1 cn (8 oz.) creamed corn 1/4 ts Cayenne
2 tb Lemon juice 1/4 c Chopped radishes
Clove garlic Crisp raw vegetables

NOTE: Allow 2 pounds rinsed, trimmed, raw vegetables such as bell
peppers, jicama, and celery for every 8 to 10 servings.

Drain the hominy. In a food processor or a blender, combine the
hominy, creamed corn, lemon juice, garlic, cumin, and cayenne. Whirl until
smooth. Mound hummus into a bowl. (If making ahead, cover and chill up to
a day; let warm to room temperature.)
Sprinkle hummus with chopped radishes and offer crisp raw vegetables
to scoop up the mixture. Makes about 1 2/3 cups hummus, 8 to 10 appetizer
servings.

Nutritional information per tablespoon: calories ~ 18, protein - 0.4
g., fat - 0.2 g., carbohydrate - 4 g., cholesterol - 0, sodium - 59 mg.

FROM: Sunset magazine, November 1992 issue

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Title: Crazy Fruit Upside Down Cake ****
Categories: Desserts, Diabetic, Fruits
Yield: 6 servings

2 c (or 3) chopped fruit * 1/4 c Vegetable oil
1 tb Vegetable oil 2 tb Milk
1/2 ts (to 1 tsp.) cinnamon or 1/2 c Unsweetened fruit juice **
-nutmeg 1 1/2 c Unbleached all purpose flour
************CAKE************ 1/2 ts Baking powder
1 Large egg 1/2 ts Baking soda

* Use pineapple, banana, blueberries, peaches, etc.
** Use apple, orange, or pineapple juice

Combine fruit, 1 T. oil and cinnamon or nutmeg in bowl. Toss together.
Spoon into oiled 8" square baking dish. Set aside.
Beat together egg, 1/4 cup oil, milk and fruit juice. Combine flour,
baking powder and baking soda. Stir into juice mixture and beat until
smooth. Pour batter evenly over fruit and smooth top. Bake at 350~F. for
30 minutes. Cool to just warm and turn out onto a serving dish. Serve
plain or with ice cream or whipped cream. Serves 4 to 6

No nutritonal information available.
FROM: Ursula Taylor DNTK78B

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Title: Chocolate Flavored Syrup ****
Categories: Beverages, Diabetic, Diabetic, Low-cal, Low-fat
Yield: 20 servings

1/2 c Cocoa powder, packed Sugar substitute to equal
1 1/4 c Cold water -1/2 cup sugar
1/4 ts Salt 2 1/2 ts Pure vanilla extract

Mix cocoa, water, and salt in a heavy saucepan until smooth. Bring to a
boil, and simmer gently, stirring constantly for 3 minutes. Remove from
heat; let cool 10 minutes. Add sweetener and vanilla and mix well. Pour
into a jar, cover, and store in refrigerator. Stir in jar before measuring
to use. Makes 1 1/4 cups syrup - 20-1 Tablespoon servings.

Nutritional information per serving: calories - 11, carbohydrates - 2
g., protein - 1 g., fat - 0 g., cholesterol - 0 mg., fiber - 0.1 g., sodium
~ 25 mg. EXCHANGES: up to 2 TBS FREE. If 1/4 cup is used, count as 1
vegetable or 1/2 fruit exchange. Low sodium diets, omit salt.

HOT COCOA: 1-2 Tbsp. per 1 cup skim milk. Heat in double boiler over
HOT, not boiling water. Exchanges for 1 Tbsp. syrup = 1 skim milk

ICED MOCHA MILK DRINK: Into blender jar put 1 cup cold skim milk, 1
tsp. instant coffee powder, 1 Tbsp. syrup. Cover and blend on low for 30
seconds. Exchanges - 1 skim milk

DOUBLE CHOCOLATE SODA: 2-3 ice cubes cracked into small pieces, 2 Tbs.
syrup, 6-8 oz. chilled club soda. Place ice in tall glass. Measure syrup on
top of ice. Add club soda, slowly, stir vigorously with long handled spoon
to blend. Serve at once. Exchanges - One serving may be considered FREE

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---------- Recipe via Meal-Master (tm) v8.01

Title: Carrot-Pineapple Cake
Categories: Cakes, Diabetic, Fruits
Yield: 12 servings

1/2 c Butter or oleo, softened 1/4 ts Salt
3 Eggs 3 c Shredded carrots
1 c Thawed frozen unsweetened -----------ICING----------
-pineapple juice concentrate 8 oz Cream cheese, softened
2 ts Vanilla 1 cn (8 oz) crushed pineapple in
2 1/2 c All-purpose flour -unsweetened juice, drained
2 ts Baking powder -well
1 ts Baking soda 1 ts Vanilla
1 ts Ground nutmeg 1/2 c Chopped toasted pecans (op)
1 ts Ground cinnamon

Preheat oven to 350 degrees F. Beat butter in large bowl until creamy.
Blend in eggs, pineapple juice concentrate and vanilla. Combine flour,
baking powder, baking soda, spices and salt. Gradually add to egg mixture,
beating until well blended. Stir in carrots. Spread batter evenly into
greased 12 x 8" baking dish. Bake 30 minutes or until wooden pick inserted
in center comes out clean. Cool completely on wire rack. Prepare Icing by
combining all ingredients except pecans. Mix well. Spread over cooled cake.
Sprinkle with pecans, if desired.

Nutritional information per serving: calories - 319, protein - 6 g.,
fat - 16 g., carbohydrates - 37 g., cholesterol - 95 mg., sodium - 346 mg.
Diabetic Exchanges: 1 1/2 Starch/Bread, 3 Fat, 1 Fruit.

FROM: Favorite All Time Recipes - Sugar-Free Desserts Copyright
December 1992

NOTE*** Lower fat content by using egg substitutes, omitting pecans, and
using Neufchatel (light) cream cheese in icing.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cherry Turnovers
Categories: Desserts, Pies, Fruits, Diabetic
Yield: 6 servings

8 Frozen phyllo dough sheets, -fruit spread
-thawed 1 1/2 tb Cherry liqueur (optional)
1/4 c Butter or oleo, melted 1 Egg
6 tb No-sugar-added black cherry 1 ts Cold water

Preheat oven to 400 degrees F. Lightly brush each phyllo sheet with
butter; stack. Cut through all sheets to form six (5 inch) squares.
Combine fruit spread and cherry liqueur, if desired. Place 1 tablespoon
fruit spread mixture in center of each pile of eight phyllo squares; brush
edges of phyllo with butter. Fold edges over to form triangle; gently press
edges together to seal. Place on ungreased cookie sheet. Beat together egg
and water; brush over phyllo triangles. Bake 10 minutes or until golden
brown. Cool on wire rack. Serve warm or at room temperature. Makes 6
turnovers.

Nutritional information per turnover: calories - 206, protein - 4 g.,
fat - 9 g., carbohydrates - 28 g., cholesterol - 56 mg., sodium - 201 mg.
Diabetic Exchanges: 1 1/4 Starch/Bread, 1 3/4 Fat, 2/3 Fruit.

FROM: Favorite All Time Recipes - Sugar-Free Desserts copyright
December 1992

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---------- Recipe via Meal-Master (tm) v8.01

Title: Watermelon Ice
Categories: Desserts, Fruits, Diabetic, Low-fat
Yield: 6 servings

4 c Seeded 1" watermelon chunks 2 tb Fresh lime juice
1/4 c Thawed frozen unsweetened Fresh melon balls (optional)
-pineapple juice concentrate Fresh mint leaves (optional)

Place melon chunks in single layer in plastic freezer bag; freeze until
firm, about 8 hours. Place frozen melon in food processor container fitted
with steel blade. Let stand 15 minutes to soften slightly. Add pineapple
juice and lime juice. Remove plunger from top of food processor to allow
air to be incorporated. Process until smooth, scraping down sides of
container frequently. Spoon into individual dessert dishes. Garnish with
melon balls and mint leaves, if desired. Freeze leftovers. Makes 6
servings.

HONEYDEW ICE: Substitute honeydew for the watermelon and unsweetened
pineapple-guava-orange juice concentrate for the pineapple juice
concentrate.

CANTALOUPE ICE: Substitute cantaloupe for the watermelon and
unsweetened pineapple-guava-orange juice concentrate for the pineapple
juice concentrate.

NOTE: Ices may be transferred to airtight container and frozen up to 1
month. Let stand at room temperature 10 minutes to soften slightly before
serving.

Nutritional information per serving: calories - 57, protein - 1 g., fat
~ trace, carbohydrates - 13 g., cholesterol - 0 mg., sodium - 3 mg.
Diabetic Exchanges: 1 Fruit

FROM: Favorite All Time Recipes - Sugar-Free Desserts copyright
December 1992

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---------- Recipe via Meal-Master (tm) v8.01

Title: Apple Pie
Categories: Desserts, Fruits, Diabetic
Yield: 8 servings

1 Pastry shell, unbaked 1 ts Apple flavoring (?)
20 oz Can unsweetened sliced apple 1/2 ts Vanilla flavoring
1 1/2 ts Apple-pie spice 1 ts Powdered butter flavoring
2 tb Cornstarch 1/2 c Corn flakes, finely crushed
1 tb Granulated sugar replacement

Drain liquid from sliced apples into a measuring cup. Transfer drained
apple slices to the pastry shell. Sprinkle with apple-pie spice. Add enough
water to the sliced-apples liquid to make 1/4 cup of liquid. Stir in
cornstarch until it is dissolved. Add sugar replacement, apple flavoring
(?), and vanilla flavoring. Pour over apple slices in pastry shell.
Sprinkle with powdered butter flavoring and crushed corn flakes. Bake at
425 degrees F. for 30 minutes. Makes 8 servings.

Nutritional information WITHOUT pastry shell: calories - 37,
carbohydrates - 9 gms. Exchanges WITHOUT pastry shell - 2/3 Fruit

FROM: Quick & Delicious Diabetic Desserts by Mary Jane Finsand
copyright 1992

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---------- Recipe via Meal-Master (tm) v8.01

Title: Nutritional information on Commercial Pie Crus
Categories: Desserts, Diabetic
Yield: 8 servings

Preformed pie shells, for 8" pie or tart pans:
Frozen Plain Flour Shells
Exchange per serving: 1 Bread, 1 Fat
Calories per serving: 110
Carbohydrates : 14 gms.

Plain Ghaham Cracker Shells
Exchange per serving: 1 Bread, 1 Fat
Calories per serving: 110
Carbohydrates : 14 gms.

Chocolate-Flavored Shells
Exchange per serving: 1 Bread, 1 Fat
Calories per serving: 120
Carbohydrates : 16 gms.

Pie sheets, for 8-9" pie or tart pans, in refrigerator section of store
Exchange per serving: 1 Bread, 1 Fat
Calories per serving: 120
Carbohydrates : 12 gms.

Pie Cracker crumbs and flour mixes, for 8-9" pie or tart pans
Exchange per serving: 1 Bread, 1 Fat
Calories per serving: 120
Carbohydrates : 12 gms.
Information taken from: Quick & Delicious Diabetic Desserts by Mary
Jane Finsand copyright 1992

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---------- Recipe via Meal-Master (tm) v8.01

Title: Apple Pie #2
Categories: Pies, Fruits, Diabetic
Yield: 8 servings

7 md Tart apples (4 to lb.) 1 ts Cinnamon
3/4 c Brown Sugar Twin 1/4 ts Salt
2 tb Flour Crust for 2-crust pie
1/8 ts Nutmeg or mace 2 tb Margarine

Peel and core apples and slice thinly. Stir together Sugar Twin, flour,
nutmeg, cinnamon, and salt to blend and then mix lightly with apples.
Fill bottom crust evenly with apple mixture. Dot with margarine. Cut
slits in upper crust and place over filling. Seal pie crust at the edges
and bake at 400 degrees F. for 50 minutes, or until pie is browned and well
done. Cool to room temperature on wire rack. Cut into 8 equal pieces and
serve 1 piece per serving.

Nutritional Information per serving (including double crust) calories -
336, protein - 3 gm., fat - 19 gms. carbohydrates - 39 gm., sodium - 443
mg.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Apple Pie #3
Categories: Pies, Fruits, Diabetic
Yield: 8 servings

3/4 c Sugar replacement * 3 c Tart apples, peeled, cored
2 tb Flour -and thinly sliced
1/2 ts Cinnamon Pastry for double crust 9"
Dash of nutmeg -pie
Dash of salt 2 tb Diet margarine

* Measurement is for non-nutritive sweetener to equal same measurement
in sugar.

Preheat oven to 400 degrees F. Combine sweetener, flour, spices, and
salt; mix with apples. Line pie-plate with pastry; fill with apple
mixture; dot with margarine. Place top crust on pie; sprinkle with sugar
substitute if desired. Bake about 50 minutes or until done. Makes 8
servings.
Nutritional information per serving: calories Filling - 75, Pastry -
220
Exchanges per serving: 1 filling = 1 Fruit, 1/2 Fat
1 pastry = 2 Bread, 1/2 Fat

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---------- Recipe via Meal-Master (tm) v8.01

Title: Custard Pie
Categories: Pies, Desserts, Diabetic
Yield: 8 servings

1 c Liquid egg substitute 1 ts Cornstarch
2 tb Sugar 3/4 c Instant dry milk
1/3 c Sugar replacement 2 c Water
1 ts Vanilla 1 Unbaked 9" pie crust
1/4 ts Salt Ground nutmeg as desired

Combine all filling ingredients and mix thoroughly. Pour filling into
unbaked pie crust.
Sprinkle nutmeg over filling and bake at 475 degrees F. for 10 minutes.
Reduce heat to 425 degrees F. without opening the oven door and bake
another 15 minutes. Test to see if it is done by sticking a knife in the
center of the pie - if the knife doesn't come out clean, bake another 5
minutes. Cool to room temperature out of drafts. Cut into 8 pieces and
serve 1 piece per serving.

Nutritional information per serving (including crust): calories - 186,
protein - 7 gm., fat - 10 gm., carbohydrates - 18 gm., sodium - 308 mg.
Exchanges per serving: 1 Milk, 1 Vegetable, 2 Fat

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---------- Recipe via Meal-Master (tm) v8.01

Title: Jumbo Fruited Oatmeal Cookies
Categories: Cookies, Desserts, Diabetic
Yield: 18 servings

3/4 c Butter or margarine softened 1/2 ts Baking soda
3 Eggs 1/2 ts Salt
3/4 c Thawed frozen unsweetened 1/2 ts Ground cinnamon
-apple juice concentrate 1/2 ts Allspice
1 1/2 ts Vanilla 1 pk (6 oz) dried mixed fruit,
1 1/2 c All-purpose flour -chopped (about 1 1/3 cups)
1 1/2 c Uncooked rolled oats 1/2 c Coarsely chopped nuts

Preheat oven to 350 degrees F. Beat butter in large bowl until creamy.
Blend in eggs, apple juice concentrate and vanilla. Add flour, oats,
baking soda, salt, cinnamon and allspice; mix well. Stir in dried fruit and
nuts. Drop scant 1/4 cupfuls of dough, 3 inches apart, onto lightly greased
cookie sheets; flatten slightly. Bake 12 to 14 minutes or until edges are
lightly browned. Cool 1 minute on cookie sheets; transfer to wire rack to
cool completely. Store in tightly covered container. Makes 1 1/2 dozen
jumbo cookies.

Nutritional information per cookie: calories - 209, protein - 4 gm.,
fat - 11 gm., carbohydrates - 24 mg., cholesterol - 56 mg., sodium - 239
mg.
Diabetic Exchanges: 1 Starch/Bread, 2 1/4 Fat, 1/2 Fruit

FROM: Favorite All Time Recipes - Sugar-Free Desserts copyright
December 1992

NOTE: You could lower the fat content slightly by using egg substitutes
in place of the whole eggs.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Yummy Peanut Butter Cookies
Categories: Cookies, Desserts, Diabetic
Yield: 18 servings

1/3 c Flour 4 tb Peanut butter
1/4 ts Baking soda 1 tb Brown sugar replacement
1/4 ts Baking powder 1/2 c Granulated sugar replacement
1/4 c Diet margarine 1 Egg, well beaten

Preheat oven to 375 degrees F. Grease cookie sheet lightly. Sift flour,
baking soda, and baking powder. Work margarine and peanut butter with spoon
until creamy; gradually add brown sugar replacement, continue working until
light. Add granulated sugar replacement and egg; beat well. Mix in dry
ingredients thoroughly. Drop by teaspoonfuls onto cookie sheet; flatten
with tines of fork in a criss-cross pattern. Bake until done, 8-10 minutes.
Makes 18 cookies.

Nutritional information per cookie: calories - 45 Diabetic Exchanges
per cookie: 1/4 Bread, 1/2 Fat, 1/4 Lean Meat

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---------- Recipe via Meal-Master (tm) v8.01

Title: Brownies Divine
Categories: Cookies, Desserts, Diabetic
Yield: 16 servings

1/2 c Diet margarine 2 Eggs
1 1/4 c Sugar replacement 3/4 c Flour
1 Square unsweetened chocolate 1 ts Baking powder
1 ts Vanilla extract 1/2 c Nuts, chopped

Preheat oven to 350 degrees F. Cream margarine and sugar replacement
until light and fluffy. Place chocolate in aluminum foil; melt over
boiling water. Stir chocolate into margarine mixture; beat until smooth.
Beat in vanilla and eggs. Sift and stir together flour and baking powder;
add nuts; stir this mixture into chocolate mixture until smooth. Grease an
8" square pan; pour in batter; bake until brownies are shiny, about 30
minutes. Cool in pan; cut into 16 pieces. Serve cool.

Nutritional information per brownie: calories - 100 Diabetic exchanges
per brownie: 1/2 Bread, 1 1/2 Fat

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---------- Recipe via Meal-Master (tm) v8.01

Title: Microwave Chicken
Categories: Poultry, Main dish, Diabetic, Low-fat
Yield: 4 servings

1 2 1/2 lb broil-fryer chicken 3/4 c Orange juice
1/2 ts Salt (optional) 1/2 c Dry white wine
1/4 ts Ground sage

Wash chicken well. Remove all skin and visible fat with a sharp knife and
cut into pieces. You should have 2 breast halves, 2 thighs, 2 wings, 2
legs, and the back. Freeze wings, back, and neck for use for making broth
later. Discard the giblets or give them to someone who isn't worried about
cholesterol. Place the remaining pieces in an 8 or 9 inch dish suitable
for use in the microwave. Sprinkle salt and sage evenly over the chicken.
Pour orange juice and wine over chicken pieces. Cover with plastic wrap or
wax paper and cook on high for 5 minutes. Reduce heat to simmer and cook
for 15-20 minutes or until tender.
Serve hot with a little bit of the juice. Serve 1 breast or 1 leg and 1
thigh per serving. Note: If you prefer to use a conventional oven, cover
the pan tightly with aluminum foil and bake at 325F for 45min-1hour or
until the chicken is tender. If you prefer, you can remove the foil the
last 15 minutes to allow the chicken to brown a little. 1 serving = 3 lean
meat, 1/2 bread calories = 185

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sunshine Orange Cake
Categories: Cakes, Low-fat, Diabetic
Yield: 9 servings

1/3 c Reduced-calorie margarine, 1 1/4 c All-purpose flour
-melted 2 ts Baking powder
Brown sugar substitute to = 1/2 ts Baking soda
1/4 c Brown sugar 1/4 ts Ground cinnamon
Sugar substitute to = 1/3 c Raisins
1/4 c Sugar 2/3 c Unsweetened orange juice
1 Egg Vegetable cooking spray

Combine margarine, sugar substitutes, and egg; beat at high speed of an
electric mixer 2 minutes.
Combine flour, baking powder, soda, and cinnamon, stirring to blend.
Stir in raisins.
Add flour mixture to creamed mixture alternately with orange juice,
beginning and ending with flour mixture. Beat at low speed of an electric
mixer after each addition.
Spoon batter into an 8-inch square baking pan coated with cooking spray.
Bake at 350 degrees for 25 to 30 minutes or until a wooden pick inserted in
center comes out clean. Cut into squares to serve. Makes 9 servings.

Nutritional information per serving: calories - 118, protein - 3 gm.,
fat - 3 gm., carbohydrates - 19 gm, cholesterol - 30 mg., fiber - trace,
sodium - 257 mg. Diabetic Exchanges: 1 Starch, 1 Fat

From: All New Cookbook for Diabetics and Their Families by University
of Alabama at Birmingham copyright 1988

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---------- Recipe via Meal-Master (tm) v8.01

Title: Barbecued Chicken
Categories: Poultry, Sauces, Diabetic, Low-fat
Yield: 4 servings

1 sm Onion, minced 2 ts Chili powder
2 cn (8 oz each) tomato sauce 1 ts Pepper
2 c Water 1/2 ts Cinnamon
1/4 c Vinegar 1/8 ts Ground cloves
1/4 c Worcestershire sauce 4 Chicken thighs, skinned
1 ts Salt (optional) 4 Chicken legs, skinned
2 ts Paprika

Combine all ingrediencs EXCEPT the chicken in a saucepan. Bring to a
full boil. Reduce heat and simmer for 20 minutes

Marinate the chicken pieces in 1 cup of the barbecue sauce for at least
2 hours in the refrigerator, turning occasionally. Cook over outdoor gril
until chicken is no longer pink inside. Time will depend on the distance
meat is from the flame.

Nutritional information per serving (2 pieces of chicken): calories -
196, protein - 26 gm., fat - 8 gm., carbohydrates - 4 gm., cholesterol - 89
mg., sodium - 406 mg., fiber - 0 gm. EXCHANGES: Lean Meat - 3

FROM: The Diabetes Advisor, May/June 1993 issue

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sally Lunn Peach Cake
Categories: Desserts, Fruits, Diabetic, Low-fat
Yield: 12 servings

2 c All-purpose flour 1/4 c Vegetable oil
3 ts Baking powder 1/4 c Sugar
1/2 ts Salt Nonstick cooking spray
1 Egg, beaten Fresh or juice-pack peaches
3/4 c Skim or 1% milk

Sift flour with baking powder and salt. Combine egg, milk, and oil in a
large bowl. Add sugar. Stir in dry ingredients. Do not overmix. Place in
loaf pan that has been coated with vegetable spray. Bake at 375 degrees F.
for 30 minutes. Top each slice with 1/3 cup peaches. Makes 12 servings.

Nutritional information per serving: calories - 165, protein - 3 gm.,
fat - 5 gm., carbohydrates - 30 gm., cholesterol - 19 mg., fiber - 1 gm.,
sodium - 184 mg. EXCHANGES: Starch/Bread - 2, Fruit - 1, Fat - 1.

FROM: The Diabetes Advisor May/June 1993 issue

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sugar-Free Fudge #1
Categories: Diabetic, Candies, Chocolate, Low-cal/fat
Yield: 6 servings

1/4 c Diet margarine-1/2 stick PERSONAL NOTES from Ursula
2 oz Unsweetened chocolate -R. Taylor...to cut down on
24 pk Equal sweetner -fat content -
-or 1 cup spoonable Equal *Use Healthy Choice Fat Free
1 ts Vanilla **Use Grape-Nuts instead of
1 pk 8 oz. reduced cream cheese; -nuts - they have no fat
-softened* -content..
1/2 c Chopped nuts; optional**

Melt margarine over low heat. Add chocolate and stir until melted. Remove
from heat and stir in sweetner and vanilla. Combine chocolate mixture with
the cream cheese and beat until smooth. Stir in nuts - if used. Spread in
lightly 8 greased square pan. Refrigerate until firm and keep in frig. This
is great and you don't even notice the cream cheese even if you don't like
cream cheese. You can add more Equal if you like it a little sweeter since
some chocolate is a little more bitter than others. This was posted on *P
by Bobbie Nutt - *P ID #JSXW66B.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Flavored Syrup - Diet
Categories: Sauces, Beverages, Chocolate, Diabetic
Yield: 20 servings

1/2 c Firmly packed cocoa powder -did not call for chocolate
1 1/4 c Cold water -extract but I find that it
1/4 ts Salt -does help the flavor.
Sugar substitute equal to **Also found that substitute
-1/2 cup sugar ** -to equal 1/2 cup sugar was
2 1/2 ts Pure vanilla extract -not quite sweet enough for
1/4 ts Chocolate extract - Optional -me - so adjust to your own
PERSONAL NOTES from Ursula -taste...
-Taylor - original recipe

Mix cocoa, water and salt in a heavy saucepan until smooth. Bring to a
boil, and simmer gently, stirring constantly for 3 minutes. Remove from
heat; let cool 10 minutes. Add sweetner and vanilla and mix well. Pour into
a jar, cover, and store in refrigerator. Stir in jar before measuring to
use. Yield: 20 servings - 1 1/4 cups. 1 serving = 1 tbsp.
Nutritive values per serving: CHO 2 g, PRO 1 g, FAT 0 g, Fiber 0.1 g,
Sodium 25 mg, chol 0 mg.
Food exchanges per serving: Up to 2 tbsp. may be considered "Free". If
1/4 cup is used - count as 1 Vegetable Exchange or 1/2 Fruit Exchange.
Low sodium diets: Omit Salt from recipe. VARIATIONS: CHOCOLATE MILK - 1
cup skim milk and 1 to 2 tbsp. syrup.
Combine ingredients in a tall, cold glass and stir vigorously to mix
well. Yield: 1 serving of 8 oz.
Nutritive values per serving: CHO 13 g, PRO 9 g, FAT 1 g, CAL 97, Fiber
0.1 g, Sodium 151 mg, Chol 4 mg.
Food Exchanges per serving - using 1 tbsp. syrup - 1 Skim Milk Exchange.
Low sodium diets: Omit salt from syrup recipe. HOT MILK CHOCOLATE -
ingredients same as for chocolate milk.
Heat milk and syrup together in top of couble boiler over simmering
water, stirring frequently until very hot. Serve immediately to a warmed
mug or cup.
Serving size, nutritive value, exchange value and for low-sodium diets
are the same as for chocolate milk. MOCHA MILK DRINK - 1 tbsp. Syrup, 1
tsp. instant coffee powder and 1 cup (8 oz.) skim milk.
Measure syrup into a tall glass, add instant coffee powder, and pour milk
on top slowly, stirring vogorously to blend well. If you have a blender,
measure ingredients into blender, cover, and mix at low speed for about 30
seconds. Yield: 1 serving of 8 oz.
Nutritive values per serving: CHO 14 g, PRO 9 g, FAT 1 g, CAL 100, fiber
1.1 g, sodium 152 mg, chol 4 mg.
Food Exchange per serving: 1 Skim Milk Exchange.
Low sodium diets: Omit salt from syrup recipe. DOUBLE CHOCOLATE SODA - 2
to 3 ice cubes, cracked into small pcs., 2 tbsp. chocolate syrup, 6 to 8
oz. chilled club soda.
Place ice cubes in a tall beverage glass. Measure chocolate syrup on top
of ice. Add club soda slowly; stir vogorously with a long-handled beverage
spoon to blend. Serve at once. Yield: 1 serving of 8 to 10 oz.
Some call this drink a chocolate phosphate.
Nutritive values per serving: CHO 3 g, PRO 1 g, FAT 1 g, CAL 22, fiber
0.2 g, sodium 109 mg, chol 0 mg.
Food Exchange per serving: One serving may be considered "FREE".
Low-sodium diets - omit salt from syrup recipe. These recipes are from a
cookbook called "THE ART OF COOKING FOR THE DIABETIC" - revised edition by
Mary Abbott Hess, R. D., M. S., and Katharine Middleton.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fourth of July Cheesecake - Diet
Categories: Cheesecake, Luncheon, Dairy, Diabetic, Holidays
Yield: 16 servings

1 c Vanilla wafer crumbs -cheese - softened
4 tb Margarine - melted 2 tb Lemon juice
3 tb NutraSweet - Spoonful 1 tb Grated lemon rind
1 Env. (1/4 oz.) unflavored 2 ts Vanilla extract
- gelatin 1/3 c To 1/2 cup NutraSweet
1 c Skim milk -Spoonful
2 pk 8 oz. each - reduced fat 1 pt Blueberries
- cream cheese - softened 2 pt Raspberries
1 pk 3 oz. - reduced fat cream

This recipe came from a cookbook that you can get by calling the
NutraSweet/Eqaul Company. The cookbook is called THE NUTRASWEET SPOONFUL
RECIPE COLLECTION.
Mix crumbs, margarine and the 3 tbsp. NutraSweet Spoonful in medium bowl;
pat evenly on bottom of jelly roll pan, 15 x 10 inches.
Sprinkle gelatin over milk in small saucepan; let stand 2 to 3 minutes.
Heat over medium low heat, stirring constaantly, until gelatin is
dissolved. Cool to room temperature.
Beat cream cheese until fluffy in large bowl; gradually beat in milk
mixture. Beat in lemon juice and rind, vanilla and 1/3 to 1/2 cup
NutraaSweet Spoonful. Pour mixture over crust;refrigerate until set, 3 to 4
hours.
Before serving, decorate to look like a flag, using the blueberries for
the stars, and the raspberries for the stripes. Yield: 16 servings.
NUTRITIONAL INFORMATION: Serving Size: 1 pc. - approximately 1/16
recipe. Calories 170, Protein 5 g. carbohydrates 16 g, total fat 10 g,
saturated fat 3 g, cholesterol 22 mg, fiber 3 g, sodium 202 mg.
DIABETIC FOOD EXCHANGE: 1 starch and 2 fat
PERSONAL NOTE from U. Taylor - folks I've made this one and left it plain
~ it was delicious - am thinking there are other possiblities for
decorations depending on holidays - for Easter - tint coconut - use as
grass and put SF jelly beans and maybe a SF chocolate bunny.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Granola
Categories: Diabetic, Party, Picnic, Low-cal/fat, Snacks
Yield: 6 servings

4 1/2 oz Rolled oats (1-1/2 cups) 2 tb Vegetable oil
1/2 oz Slivered almonds 1/4 c Apple juice
1 1/2 ts Ground cinnamon (unsweetened)
2 tb Honey or maple syrup 6 Servings - 1/4 cup each.
(or use diet syrup) ***NOTE - coconut extract is
1/2 ts Almond extract -a little strong so I
1/2 ts Coconut extract ***SEE NOTE -substituted vanilla extract

Preheat oven to 300 degrees. In a large bowl, combine oats, almonds and
cinnamon. Mix well. In a small bowl, combine reamining ingredients.
Drizzle over oats. Mix well until all ingredients are moistened. Spread
mixture evenly in a 10 x 15 inch baking pan that has been sprayed with a
nonstick cooking spray. Bake 20 minutes. Stir granola and return to oven
for 5 minutes. Stir again and return for another 5 minutes. Cool in pan,
stirring occasionally. Store in an airtight container. Each serving
provides: 168 calories. Equal to: 1 bread exchange, 1 fat exchange and 41
additional calories. Has: 4 gm. protein, 7 gm. fat, 23 gm. carbohydrate,
2 mg. sodium, 0 mg. cholesterol. This can be used as a plain snack,
sprinkled over fruit or yogurt, cooked like oatmeal, or enjoyed cold with
milk and raisins. This recipe can be doubled easily - just cook it longer
each cooking time. This recipe came form THE LEAN & LUSCIOUS COOKBOOK.
Nutritional information is based using honey and almonds. In order to cut
down on fat - leave almonds out and add a little more oats.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Powdered Sugar Replacement
Categories: Diabetic, Dessert, Low-cal/fat, Misc.
Yield: 1 servings

2 c Nonfat dry milk powder 1 c Granulated sugar replacement
2 c Cornstarch

SOURCE: The Diabetic Chocolate Cookbook by Mary Jane Finsand - copyright
1982.
Combine all ingredients in food processor or blender. Whip until well
blended and powdered. Transfer to airtight container. Recipe Yield: 4 cups
replacement - for use in making desserts. Diabetic exchange: 1 bread OR
1/2 nonfat milk & 1/2 bread. Calories for 1/4 c = 81

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mock Shortbread Cookies - Diet
Categories: Dessert, Diabetic, Cookies
Yield: 24 servings

Nonstick Vegetable Spray 1 ea Egg
2 c All-purpose flour 2 pk Sugar substitute - NOT
1 1/2 ts Baking powder -aspartame
1/2 c Vegetable oil 1 ts Vanilla extract
1/4 c Water

SOURCE: The American Diabetes Association, The American Dietetic
Association - Family Cookbook, Volume III - with microwave adaptations -
copyright 1987. 1. Preheat oven to 350F. Spray cookie sheet with nonstick
vegetable spray. 2. Combine all ingredients to form a soft dough. Roll or
pat out on floured board to 1/4-inch thick. 3. Cut 2-inch rounds and place
1-inch apart on prepared cookie sheet. Bake for 15-20 minutes until edges
are a light golden brown. YIELD: 2 dozen cookies

SERVING SIZE: 1 cookie

EXCHANGES: 1/2 Starch/bread and 1 Fat.

NUTRIENT CONTENT per serving: CAL 89, FAT 5 gm, Na 23 mg, Fiber 0 gm, PRO
2 gm, CHO 9 gm, K 14 mg, Chol 11 mg.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Artichokes in Dipping Sauce
Categories: Diabetic, Vegetables, Side dish, Party
Yield: 4 servings

4 md Artichokes 1 Onion, chopped
2 cl Garlic, minced 2 tb Minced fresh mint
1/2 ts Crumbled rosemary 1/4 c Salad or olive oil
2 tb Lemon juice 1/2 c Cider vingegar
1/2 c Water 1/2 ts Salt

SOURCE: ADA NEWS, ADA Va. Affiliate, Inc. newsletter dated Sept. 1992.
Formatted into MM by Ursula R. Taylor.
Rinse artichokes and cut one inch off the tops. With scissors, trim off
the thorny tips of the remaining leaves. In a large saucepan, saute onion,
garlic, mint and rosemary in oil. Add lemon juice, vinegar, water and
salt. Place artichokes in seasoned broth; cover and simmer until tender -
about 40 minutes. Allow to cool in the broth. To serve, place each
artichoke in a bowl with some of the broth to use as a dipping sauce.
EXCHANGES: 1 artichoke with dipping sauce - 2 vegetables and 2 fat.
Carbohydrates: 20 gm, protein 2.8 gm, fat 14 gm, sodium 402 mg.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Stir-Fry Broccoli and Mushrooms
Categories: Vegetables, Side dish, Diabetic
Yield: 6 1 cup svs.

1 tb Olive oil -flowerettes
2 cl Garlic, minced 1/2 lb Fresh mushrooms, sliced
2 Heads broccoli, cut into

SOURCE: ADA NEWS, ADA, Va. Affiliate, Inc. newsletter dated Sept. 1992.
Formatted into MM by Ursula R. Taylor.
Heat oil n large skillet or wok. Add garlic, broccoli, and mushrooms and
stir about one minute. Add 2 tbsp. water. Cover and cook over low heat
until broccoli is just tender - about 5 to 10 minutes.
EXCHANGES: 1 Vegetable, 1/2 fat.
Calories 47, Carbohydrate 5 gm, protein 2.6 gm, gat 2.6 gm, sodium 18 mg

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---------- Recipe via Meal-Master (tm) v8.01

Title: Black Forest Parfait
Categories: Dessert, Diabetic, Jell-o, Chocolate
Yield: 6 servings

3 oz Neufchatel cream cheese 1/3 c Cherry juice
2 c Skim milk; cold 1 cn Red sour pitted cherries;
3 oz Pkg. Jell-o sugar-free -1 lb., water packed
-instant chocolate pudding 6 pk Equal sweetener
1 tb Cornstarch

Blend cream cheese with 1/4 cup skim milk on low speed of electric mixer,
until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes or
until smooth.
Mix cornstarch in cherry juice until dissolved. Add to cherries and cook
until it boils for 1 minute. Remove from heat and stir in Equal.
Alternately spoon pudding and cherries into parfait dishes, ending with
pudding. Garnish with 2 cherries.
Nutrients per serving: Calories 116, fat 3.5gm, cholesterol 14mg,
carbohydrate 16g, sodium 304mg.
Exchanges: Bread 1/2, milk 1/2, fruit 1/2, fat 1.
Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.
Formatted for Meal-Master by Joyce Burton. Posted on *P by Diane English
~ CRHN32B.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Date Granola
Categories: Diabetic, Snacks, Grains/nuts
Yield: 6 servings

2 c Rolled oats (312 g) -hot water (59 ml)
1/2 c Wheat germ (60 g) 2 tb Sesame seeds (30 ml)
1/2 c Chopped pitted (118 ml) 3 tb Blanched almonds, chopped
-dates, softened in 1/4 cup -(45 ml)

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993. ISBN#0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
Naturally sweet, this granola is also delicious sprinkled over plain
nonfat yogurt.
Preheat oven to 325 F (165C). Combine all ingredients in a shallow
baking pan. Bake for 15 minutes, stirring every 5 minutes. Cool and store
in an airtight container for up to 1 week or freeze individual portions in
zip-lock bags for longer storage.
PER 1/2 Cup (118 ml) serving: calories 220, protein 8 g, carbohydrate 36
g, fat 6 g, calories from fat 24%, dietary fiber 1 g, cholesterol 0 mg,
sodium 4 mg, potassium 321 mg. Joslin Exchanges: 2 bread/starch, 1 fat.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Date Granola Bars
Categories: Diabetic, Snacks
Yield: 16 bars

1 Recipe cooked Date Granola 1/2 ts Ground cinnamon (2.5 ml)
6 tb Egg substitute (90 ml) 1 ds Ground nutmeg
1/4 c Fruit juice - peach, white 1 tb Margarine, melted (15 g)
-grape, apple, or orange Butter-flavored cooking
-(59 ml) -spray

SOURCE; The JoslinDiabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towne Giedt, copyright 1993, ISBN#0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
Packed with flavor, these bars are satisfying, healthy, and quick to
make.
Preheat oven to 350 F (180 C). Combine all ingredients; pat into a
9-inch (23 cm square nonstick baking pan lightly sprayed with cooking
spray. Press down firmly. Bake for 20 to 25 minutes. Cut into 2-inch (5
cm) squares. Cool.
Makes 16 bars.
PER 1-bar serving: Calories 95, protein 4 g, carbohydrate 14 g, fat 3 g,
calories from fat 28%, dietary fiber 1 g, cholesterol trace, sodium 20 mg,
potassium 145 mg. Joslin Exchanges: 1 bread/starch.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Granola #5
Categories: Breakfast, Grains/nuts, Diabetic
Yield: 4 servings

1 c Rolled oats (150 g) 2 tb Unsalted dry-roasted
1 tb Sesame seed (15 ml) -sunflower seeds (30 ml)
1 c Crumbled shredded wheat 1 1/2 tb Frozen peach or pear juice
-cereal (60 g) -concentrate (22.5 ml)
1/2 ts Vanilla extract (2.5 ml) 1/8 ts Salt (.6 ml) --Optional

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Gidet copyright 1993. ISBN #0-553-08760-6...
Formatted into MM by Ursula R. Taylor.
This granola is not only a nourishing breakfast cereal but also a great
snack that travels well. Fill a zip-lock bag and tuck it into your
briefcase or purse.
Preheat oven to 325 F (165C). Combine all ingredients in a shallow
baking pan. Bake for 15 minutes, stirring every 5 minutes. Cool and store
in an airtight container for up to 1 week or freeze individual portions in
zip-lock bags for longer storage.
Makes 4 snacks.
PER 3/4 cup (177 ml) serving: calories 186, protein 6 g, carbohydrate 31
g, gat 5 g (calories from fat 24%), dietary fiber 1 g, sodium 60 mg,
potassium 199 mg.
JOSLIN Exchanges: 2 bread/starch and 1/2 fat.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cherry Cola Salad - Diet
Categories: Diabetic, Salads, Jell-o, Fruits, Grains/nuts
Yield: 18 servings

1 cn 16 oz. unsweetened red, 1 cn 20 oz. - unsweetened
-tart, pitted cherries, -crushed pineapple - drained
-drained - reserve juice -and reserve juice
5 pk Equal sugar substitute 1 c Very cold diet cola
2 pk 0.35 oz. ea - Sugar-Free 2 tb Finely chopped pecans - OPT.
-cherry gelatin 1/4 c Finely chopped celery

SOURCE: February 1994 - Diabetes In the News - and posted on *P by Lavena
George, Formatted into MM by Ursula R. Taylor.
Place cherries in small bowl; sprinkle with Equal. In saucepan, dissolve
gelatin in 2 cups boiling water. Remove from heat and transfer gelatin to
large mixing bowl. Allow to cool for 30 minutes to 1 hour until it begins
to congeal.
Combine reserved cherry and pineapple juices in a 1-cup measure. Add
enough water to make 1 cup. Add juice to gelatin. Stir in diet cola,
pineapple, pecans, celery and gelatin. Pour into a 9 x 13 glass pan.
Refrigerate until firm.
To serve, cut into 18 pieces and place each piece on a lettuce leaf.
Yield: 18 servings.
EXCHANGES: 1/2 fruit
NUTRITIONAL INFO per serving: Protein 0.79 gm; Carbo 8 gm; Sodium 4 mg;
Cholesterol 0; Percent calories from fat 17; dietary fiber 0.85 gm.
WITHOUT pecans: Cal 34; Fat 0.18 gm; Pro .72 gm; Carbbo 8 gm; Sodium 4
mg; Chol 0; Percent cal. from fat 5; Dietary fiber 0.80 gm.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mashed Turnips With Roasted Garlic
Categories: Vegetables, Side dish, Garlic, Diabetic
Yield: 8 servings

1 1/2 lb Small turnips, peeled and 1 tb Margarine (15 g)
-quartered (675 g) 2 tb Skim milk - optional (30 ml)
1 ea Ripe Bartlett pear, about 6 1/4 ts Salt - optional (1.25 ml)
-oz. (118 g), peeled, cored, Freshly ground pepper to
-and chopped -taste
4 cl Garlic, roasted and peeled

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN#0-553-08760-6..
We used a pear to sweeten the strong flavor of turnips, then added some
roasted garlic for a robust alternative to mashed potatoes.
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear,
garlic, and margarine. Process until smooth, adding skim milk as needed.
Season with salt and pepper.
Makes 8 servings.
PER SERVING: Calories - 41, protein - 1 g, carbohydrate - 7 g, fat - 2
g, calories from fat - 30%, dietary fiber - trace, cholesterol - trace,
sodium - 129 mg, potassium - 144 mg. Joslin Exchanges 1 vegetable.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mugwumps
Categories: Potatoes, Diabetic, Low-cal/fat, Vegetables, Side dish
Yield: 6 servings

-------------------------FORMATTED BY JOYCE BURTON-------------------------
4 Potatoes; medium to small 4 sl Bacon
4 Carrots; medium to large 1 lg Onion

Peel and cut up potatoes and carrots. Add to boiling water. Use enough
water to cover. Cook until soft enough to mash. While they cook, chop
onion and cut slices of bacon into 1/2-inch squares. Fry bacon in frying
pan until half done, then add the onion and cook both until the bacon is
crisp and the onion is transparent.

Drain onion and bacon on paper towels or in a colander. If you wish to save
bacon grease for other cooking, place colander over a bowl to collect
drippings. Mash the potatoes and carrots. If the carrots are not quite
done, this make an interesting texture. Add the drained bacon and onion
bits and mix well.

Makes 6 servings of 1/3 cup each. You may wish to allow larger portions
for the rest of the family.

Nutrients per servings: Calories 132; Fat 2g; Cholesterol 4mg;
Carbohydrate 23g; Sodium 89mg. Exchanges: Bread 1; Vegetable 2; Fat 1/2.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry,
Carolyn Williamson, M.S.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Orange-Tangerine Mimosa
Categories: Beverages, Diabetic
Yield: 2 servings

1 Orange -water, seltzer or club soda
2 Tangerines -(78 ml) - about 1/2 c
1/2 c Chilled sparkling mineral

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN#0-553-08760-0.
Juice the fruits using a hand or electric juicer; blend together. Divide
the juice between 2 goblets. Fill with mineral water.
Makes 2 servings.
PER SERVING: calories 37, protein - 1 g, carbohydrate - 9 g, fat -
trace, calories from fat less than 1%, dietary fiber - trace, cholesterol -
0 mg, sodium - 1 mg, potassium - 107 mg. JOSLIN EXCHANGES 1/2 frut.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Roasted Tomatoes
Categories: Vegetables, Side dish, Diabetic
Yield: 4 servings

4 cl Garlic, peeled Freshly ground pepper to
4 md Ripe fresh tomatoes, about -taste
-1 1/4 lbs. peeled (570 g) 2 tb Minced fresh basil OR
Olive oil cooking spray -parsley (30 ml)
1/4 ts Salt - optional (1.25 ml)

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
This is a useful side dish to have on a cold wintry night when tomatoes
are not at their best. The slow roasting at very low heat greatly improves
their flavor; by the end of the baking rime they are almost caramelized.
For an easy pasta sauce, double the recipe and process in a food
processor or blender.
Preheat oven to 300F (150C). Insert a whole garlic clove in the stem end
of each tomato. Place tomatoes stem end down on a small baking sheet
lightly sprayed with cooking spray. Spray tomatoes as well; sprinkle with
salt and pepper. Bake for 2 hours, until tomatoes begin to caramelize.
Remove from oven and transfer tomatoes to serving plates. Sprinkle with
fresh basil or parsley.
Makes 4 servings.
PER SERVING: calories 31, protein 1 g, carbohydrate 7 g, fat trace
(calories from fat, less than 1%), dietary fiber 1 g, cholesterol 0 mg,
sodium 146 mg, potassium 296 mg.
JOSLIN EXCHANGES: 1 vegetable.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Seasoned Popcorns
Categories: Popcorn, Diabetic
Yield: 1 snack

1 qt Air-popped popcorn -spray
Butter-flavored cooking

-------------------------------ASIAN POPCORN-------------------------------
2 ts Low-sodium soy sauce 1/8 ts Onion powder
1/2 ts Garlic powder 1/4 ts Ground ginger

------------------------------ITALIAN POPCORN------------------------------
1 ts Dried Italian seasoning 1 tb Finely grated Parmesean
1/8 ts Cayenne pepper or to taste -cheese

--------------------------------NACHO CHEESE--------------------------------
1/2 ts Ground cumin 1/2 ts Worcestershire sauce
1/2 ts Garlic powder 1/8 ts Tabasco sauce or to taste
1/2 ts Onion powder

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
Preheat oven to 300F (150C). Place popcorn on a nonstick cookie sheet.
Spray lightly with cooking spray and toss with a combination of the
seasonings for the flavor you've chosen. Bake for 10 minutes, tossing once.
Serve warm.
Makes 1 snack.
ASIAN POPCORN - per serving - calories - 114, protein - 5 g, carbohydrate
~ 23 g, fat - trace, calories from fat - less than 1%, dietary fiber - 1 g,
cholesterol - 0 mg, sodium - 371 mg, potassium -24 mg, JOSLIN Exchanges - 1
1/2 bread/starch.
ITALIAN POPCORN - per serving - calories - 134, protein - 7 g,
carbohydrate - 21 g, fat 2 g, calories from fat - 12%, dietary fiber 1 g,
cholesterol - 5 mg, sodium - 117 mg, potassium - 36 mg, JOSLIN Exchanges =
1 1/2 bread/starch.
NACHO POPCORN - per serving - calories - 111, protein - 4 g, carbohydrate
~ 22 g, fat - trace, calories from bat - less than 1%, dietary fiber - 1 g,
cholesterol - 0 mg, sodium - 29 mg, potassium 51 mg, JOSLIN Exchanges - 1
1/2 bread/starch.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Strawberries Romanoff
Categories: Diabetic, Dessert
Yield: 1 servings

--------------------------------PER SERVING--------------------------------
1/4 c Lowfat yogurt; put in 4 Strawberries; fresh or
-custard cup -thawed frozen
4 pk Equal sweetner; up to 5 1 ds Nutmeg

For each serving, mix yogurt with Equal and a dash of nutmeg. Then add
strawberries and stir. Serves 1.
Nutrients per serving: Calories 57, fat 1g, cholesterol 0mg,
carbohydrate 5g, sodium 40mg.
Exchanges: Milk 1/2, fruit 1/3.
Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta
Gentry, Carolyn Williamson, M.S.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Crunchy Canyon Snack Mix *
Categories: Snacks, Diabetic
Yield: 8 cups

------------------------------PATTI - VDRJ67A------------------------------
3 c Mini pretzel twists 1/3 c Butter or margarine; melted
2 1/2 c Wedge shaped cheese crackers 1 tb Worcestershire sauce
2 c Mini garlic bagel chips; 1 ts Lemon juice
- =OR= mini garlic rye toast 1/2 ts Garlic powder
3 1/4 oz Italian breadsticks; break 1/2 ts Seasoned salt
- into thirds 1/4 ts Cayenne pepper

Heat oven to 350. In large bowl, combine pretzel twists, crackers, bagel
chips and breadsticks. In small bowl, combine remaining ingredients; mix
well. Drizzle margarine mix over pretzel mix; toss to coat. Spread evenly
in ungreased jelly-roll pan. Bake at 350 for 10-15 minutes or until crisp,
stirring occasionally. Cool completely. Store in tightly covered container.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Delightful Cheesecake
Categories: Cheesecake, Diabetic, Dairy, Fruits
Yield: 9 servings

4 tb Graham cracker crumbs 3 ea Eggs seperated
2 pk Unflavored gelatin 1/4 c Non-fat milk
1 c Low-calorie pineapple tidbit 2 tb Lemon juice
-reserving juice - packed Non-nutritive sweetner
-in its own juice -equal to 1/2 cup sugar
1 1/2 c Low-fat cottage cheese OR 1 ts Vanilla
-use NO-fat cottage cheese 1/4 ts Salt

SOURCE: Posted on *P - Diabetic board by Maggie Cecil-Zachos....
Sprinkle 3 tbs. graham cracker crumbs on bottom of 9" pie or cake pan;
set aside. Soften gelatin in 1/2 c water. Add water to pineapple juice to
make 3/4 cup; bring to a boil; stir in gelatin.
In bowl, beat cottage cheese until nearly smooth, at highest speed on
mixer - about 3 to 4 minutes. Add egg yolks, nonfat milk, lemon juice,
sweetner, vanilla and salt and beat well. Blend in gelatin at low speed.
Chill. Stir occasionally until mixture is thick, but not set - about 1
hour. Beat whites at highest speed until soft peaks form; fold in gelatin
mixture by hand. Spoon over crumbs in pan; sprinkle remaining tablespoon of
crumbs over filling. Add pineapple tidbits on top; chill overnight in
refrigerator.
Exchanges per serving: 1 lean meat
Calories per serving: 85
Yield: 9 servings

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---------- Recipe via Meal-Master (tm) v8.01

Title: Garlic Flan
Categories: Garlic, Pudding, Diabetic
Yield: 6 servings

Olive oil cooking spray -OR 1/2 tsp. (2.5 Ml)
10 cl Garlic, roasted -crushed dried thyme
1 1/4 c Evaporated skim milk--295 ml Freshly ground pepper to
2 lg Eggs -taste
2 ts Fresh thyme leaves (10 ml)

SOURCE; The Joslin Diabetes Gourmet Cookbook - copyright 1993, ISBN #
0-553-08760-6.
Roasting the garlic mellows its raw taste, giving it a flavor similar to
chestnuts. The custard is easy to make, so don't reserve it just for
company meals.
Preheat oven to 350 F (180 C). Lightly spray six 1/2 cup (118 ml)
custard cups with cooking spray. Set aside.
Peel and squeese roasted garlaic cloves into a food processor or blender.
Puree garlic with milk until smooth. Blend in remaining ingredients;
process until smooth.
Divide garlic mixture amoung prepared custard cups. Place filled custard
cups in a large baking pan. Add enough water to pan to come halfway up
side of cups. Bake until flans are gently set, about 35 minutes. Allow to
cool slightly while custard cups remain in water.
Run a thin-bladed knife around outer edge of each flan and unmold onto
serving plates. Serve warm. Flans can be made ahead and refrigerated for
up to a day in a sealed container. Reheat in a 350F/180C oven for 5
minutes.
NUTRITIONAL INFO per serving: Calories 74, protein 6 g, carbohydrate 8
g, fat 2 g (calories from fat, 24%, dietary fiber trace, cholesterol 73 mg,
sodium 261 mg, potassium 27 mg.
Joslin Exchanges: 1/2 nonfat milk.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Italian Popcorn Munchies *
Categories: Popcorn, Snacks, Diabetic
Yield: 10 cups

------------------------------PATTI - VDRJ67A------------------------------
10 c Popped popcorn 1/2 ts Dried oregano leaves
1/4 c Parmesan cheese Butter flavor non-stick
2 tb Fresh parsley; finely choppd - cooking spray
1/8 ts Garlic powder

Spread popcorn in jelly-roll pan. In small bowl, combine remaining
ingredients, except spray. Spray popcorn for 7-8 seconds with cooking
spray. Immediatley sprinkle with cheese-herb mixture. Toss to combine.
Store in tightly covered container.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Nacho Popcorn
Categories: Popcorn, Snacks, Diabetic
Yield: 4 servings

--------------------------------DANA JACOBI--------------------------------
1 1/2 tb Salad oil 1 pk Microwave popcorn
1/2 pk Taco seasoning mix 4 oz Cheddar cheese;shredded (1 c

In large bowl, cook oil and taco seasoning mix on High 1-1 1/2 minutes,
until hot, stirring once. Prepare popcorn as package directs. Add popcorn
and 1/2 c cheese to seasoned oil in bowl; toss well. Sprinkle with
remaining cheese. Cook on High 30 seconds to 1 1/2 minutes until cheese
begins to melt. Makes about 3 cups. Good Housekeeping magazine

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pineapple Crumble
Categories: Dessert, Jewish, Vegetarian, Holidays, Diabetic
Yield: 8 servings

----------------------------------FILLING----------------------------------
16 oz Can unsweetened pineapple, 1 ts Vanilla extract
-- crushed & drained ** 1/2 ts Cinnamon
2 md Pears, peeled, cored & diced 1 ds Nutmeg

-------------------------------CRUMB TOPPING-------------------------------
3 tb Soy or safflower margarine -Taylor - for diabetic use -
2/3 c Matzo meal -use pineapple packed in its
1/3 c Ground walnuts -own syrup and use Brown
1/2 c Light brown sugar ** -SugarTwin equal to 1/2 c
1/2 ts Cinnamon -brown sugar..
**PERSONAL NOTE From Ursula

Preheat oven to 350F.
Combine filling ingredients in a mixing bowl & pat into a 9-inch square
baking pan.
Melt margarine in a skillet & remove from heat. Stir in the remaining
topping ingredients till evenly coated with the margarine. Sprinkle evenly
over the top of the pineapple mixture. Bake 25 to 30 minutes.
This is used for Jewish Passover.
Nava Atlas, "Vegetarian Celebrations"

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---------- Recipe via Meal-Master (tm) v8.01

Title: Veggie Dunk
Categories: Spread/dips, Dairy, Diabetic
Yield: 1 cup dip

1 c Plain low-fat yogurt 1/8 ts Garlic powder
2 ea Green onions, chopped 1 ds Pepper
1/4 ts Dill weed

SOURCE: Posted on *P by Kay Newman on the diabetic board 6/15/93.
Combine all ingredients in bowl or blender. Refrigerate several hours.
Makes 1 cup of dip. Good with all raw vegetables.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pie Crust 1-2-3 #1
Categories: Pies, Dessert, Diabetic, Pie crust
Yield: 8 servings

1 1/3 c Sifted all purpose 1/3 c Mazola corn oil--only mazola
Flour 2 tb Cold water
1/2 ts Salt

Mix flour and salt. Blend in oil thoroughly. Stir in 2 tbsp. water. If
mixture is to dry mix in up to 1 more tbsp. of Mazola or water.
Roll between 2 pieces of wax paper and then place in pie plate and
proceed with your own pie recipe. This recipe does not double well - so if
you need 2 crusts = make 2 separate crusts.
Formatted into MM by Ursula Taylor...

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---------- Recipe via Meal-Master (tm) v8.01

Title: Marshmallow Creme and Marshmallows - Diet
Categories: Diabetic
Yield: 1 servings

3 Env. unflavored gelatin **OR** granulated fructose
1/4 c Cold water 1 ts White vanilla extract
3/4 c Boiling water 3 ea Egg whites
3 tb Granulated sugar replacement

SOURCE: Diabetic Sweet Tooth Cookbook by Mary Jane Finsand - copyright
1993.
Sprinkle gelatin over cold water in mixing bowl; set aside 5 minutes to
soften. Add to boiling water in a saucepan; cook and stir until gelatin is
dissolved. Remove from heat. Cool to consistency of thick syrup. Add sugar
replacement and vanilla, stirring to blend. Beat egg whites into soft
peaks. Very slowly, trickle a small stream of gelatin mixture into egg
whites, beating until all gelatin mixture is blended. Continue beating
until light and fluffy. Pour into prepared pan.
TO FORM THE MARSHMALLOWS: Fill 13 x 9 x 2-inch pan with flour or
cornstarch to desired depth. Form moulds using a small glass, the inside
of a dough cutter or any object of desired size by pressing the form into
flour to the botom of the pan. Spoon marshmallow creme into the moulds and
refrigerate until set. Dust or rull tops in flour; shake off excess. Store
in refrigerator.
OPTIONAL MARSHMALLOWS: Lightly grease and flour 13 x 9 inch baking pan.
Pour marshamllow creme in pan, spreading out evenly. Refrigerate until set
and cut to desired size.
YIELD: 4 cups
EXCHANGE, 1 cup: negligible
CALORIES, 1 cup: 11
CARBOHYDRATES, 1 cup: negligible

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---------- Recipe via Meal-Master (tm) v8.01

Title: Almond Sugar Cookies
Categories: Diabetic, Cookies, Snacks
Yield: 32 cookies

5 tb Margarine (75 g) 32 ea Almond slices
1 1/2 tb Fructose** (22.5 ml) **Substitute 4 pkts.
1 tb Egg white (15 ml) -saccharin or 8 pkts.
1/4 ts Almond, vanilla, or lemon -aspartame or 4 packets
-extract (1.25 ml) -acesulfame-K for the
1 c Unbleached flour (125 g) -fructose. It will not
1/8 ts Baking soda (.6 ml) -change the exchanges.
1 pn Cream of tartar

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by URsula R. Taylor.
Preheat oven to 350F (180C). In a medium size bowl, combine margarine
and fructose, beating until light and fluffy. Mix in egg white and almond
extract. Gradually stir in flour, baking soda, and cream of tartar; mix
well. Form into 1/2-inch (1.5 cm) balls. Place on a nonstick cookie sheet.
Di a flat-bottomed glass into flour and press down on each ball to flatten
cookie. Top each cookie with an almond slice. Bake for 8 to 10 minutes,
until lightly browned. Transfer to parchment or wax paper to cool. Makes
about 32 cookies.
Per 2 cookie serving: calories - 90, protein - 2 g, carbohydrate - 10 g,
fat - 4 g, calories from fat - 40%, dietary fiber - trace, cholesterol - 0
mg, sodium 49 mg, potassium - 33 mg, Joslin Exchanges - 1 bread/starch and
1 fat.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Apple Pudding Cake
Categories: Diabetic, Cakes, Dessert, Party
Yield: 10 servings

2 lg Apples (McIntosh & Granny 1 lg Egg OR 2 egg whites OR 1/4
-Smith are great) -cup egg substitute
1 1/2 ts Lemon juice Equivalent of 3 tbsp. brown
Equivalent of 5 tbsp. sugar -sugar in Sweet n'Low Brown
-in your favorite sugar -Sugar substitute or
-substitute (Equal won't -ordinary sugar substitute**
-work in this one) 2/3 c Cold water
1/2 ts Cinnamon 1 c Boiling water
1 pn Nutmet **PERSONAL NOTE from Ursula
1 pn Allspice -R. Taylor - or use Brown
1 c Self-rising flour -SugarTwin...

SOURCE: Slim Gourmet Sweets and Treats by Barbara Gibbons and formatted
into MM by Ursula R. Taylor - who got the recipe at a diabetic conference.
Core and slice the apples. Arrange in rows or circles in a square or
round 9 inch baking pan, sprayed with non-stick spray. Sprinkle lightly
with lemon juice, sweetener and spices.
Mix flour, egg, brown sugar substitute, and cold water. Beat until
smooth. Spoon batter over the apples.
Pour boiling water over the batter in a thin stream. Bake uncovered in a
pre-heated oven at 375 degrees for 30 minutes.
MAKES 10 servings. Each serving counts as 1 starch. Each serving has 80
calories and 0 grams of fat.
Served warm this dessert has a sauce. Served, cold, it has a glaze. This
desert does not turn brown like desserts with sugar. For richer color,
sprinkle with cinnamon and garnish with grapes.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Bottled Fruit Cake
Categories: Diabetic, Cakes, Dessert
Yield: 12 servings

4 c Unsweetened canned or 1 ts Ground cloves - optional
-bottled fruit and juice 1 ts Nutmeg
1 Egg or 2 egg whites 2 1/2 ts Cinnamon
1 tb Baking soda 1/2 c Raisins or chopped dates -
1 c Unswetened fruit, cut up --optional
-or mashed if needed NOTE: Any congenial mixture
4 c Whole wheat flour -of fruit works well.
1 c Unsweetened fruit juice -Experiment

SOURCE: Recipes to Lower Your Fat Thermostat. Formatted by Ursula R.
Taylor and gotten at a diabetic conference.
Mash fruit and juice together, or blend it in a blender if you prefer.
Add the egg and baking soda. Mix and set aside.
Mix the egg or egg whites with the cup of fruit. Add to the fruit
mixture. Add flour, cup of juice, and spices. Stir in raisins or dates.
Bake at 350 for 45 minutes in a non-stick 9 x 13 inch baking pan. Serve
plain or with a dollop of low-cal whipped topping.
Makes 12 servings. Each serving counts as 1 starch and 1 fruit. Each
serving has 178 calories and 1 grams of fat.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cranberry Mist
Categories: Beverages, Party, Diabetic
Yield: 1 servings

1/2 c Low-calorie cranberry juice 1/2 c Chilled club soda - about
1 Cranberry clove tea bag 1 Fresh mint sprig for garnish
Ice

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
In a small saucepan, bring cranberry juice to a boil over medium heat.
Add tea bag. Remove from heat and let steep for 10 minutes. Cool to room
temperature. Fill a tall glass with ice. Pour cranberry tea mixture over
ice. Fill glass with club soda. Garnish with mint. Makes 1 serving.
PER SERVING: calories - 24, protein - trace, carbohydrate - 6 g, fat -
trace, calories from fat - less than 1%, dietary fiber - 0 g, cholesterol -
0 mg, sodium - 55 mg, potassium - 35 mg. Joslin Exchanges: Free

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fourth of July Fruitcake
Categories: Holidays, Cakes, Low-cal/fat, Diabetic, Fruits
Yield: 8 servings

2 pk Unflavored gelatin 1 To 3 tbs. all-fruit
2 1/2 c White grape juice -sweetener, depending on
2 ea Cinnamon sticks, each 1 - 2 -sweetness of fruit
-inches long 1 c Fresh or frozen blueberries
1 c Nonfat sour cream 1 c Fresh or frozen raspberries
-alternative, or plain -or strawberries
-nonfat yogurt

SOURCE: No Salt, No Sugar, No Fat Cookbook Revised Edition by Jacqueline
Williams and Goldie Silverman.copyright 1993, 1981, ISBN #1-55867-085-8.
Formatted into MM by Ursula R. Taylor.
Soften gelatin in 1/2 cup juice. Set aside. In a small saucepan,
combine remaining juice, cinnamon sticks and sweetener. Bring to boil and
simmer 5 minutes. Remove cinnamon sticks. Blend in softened gelatin and
sour cream alternative. Chill until mixture begins to thicken. Fold in
fruits and pour into deep glass bowl or into a 4 cup mold. Chill until
firm.
NUTRITIONAL INFO per serving: 91 calories, 3.9 g protein, 19.1 g carbo.,
0.3 g fat, 1 mg chol., 27 mg sodium.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Apple Cobbler #2 - diabetic
Categories: Diabetic, Dessert, Cobblers, Snacks
Yield: 8 servings

FILLING 1/2 c Flour
8 sm Apples, peeled, cored & Artifical sweetener to =
-sliced -1/2 cup sugar
Artificial sweetenre to = 1/2 ts Baking powder
-3/4 cup sugar 1/4 ts Salt
2 tb Flour 2 tb Soft butter
1 tb Lemon juice 1 Egg **
1 ts Vanilla **PERSONAL NOTE from Ursula
1/2 ts Salt -Taylor - to cut back on fat
1/4 c Water -use egg substitute instead
TOPPING -of the egg.

SOURCE: Sugar Free...That's me! by Judith S. Majors copyright 1978, ISBN
#0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Mix filling ingredients in a 8 x 8 x 2 pan. In a small bowl then mix the
topping ingredients. Drop in eight mounds atop the aple mixture. Bake at
375 for 35 - 40 minutes. Cut in 2 inch squares. Serve Warm.
Serves 8. 1 Serving = 98 calories, 1 Fruit Exchange, 1/2 Bread Exchange
and 1/2 Fat Exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: German Loaf Cookies
Categories: Diabetic, German, Snacks, Dessert
Yield: 30 cookies

2 1/2 tb Fructose (37.5 ml) 1/8 ts Almond extract (.6 Ml)
1/2 c Egg substitute or 1 lg. egg 1 1/2 c Sifted unbleached flour(173g
-plus 2 lg. egg whites 2 3/4 ts Baking powder (13.75 ml)
-(118 ml) 1/2 tb Unsweetened cocoa powder
4 tb Softened margarine (60 g) -(7.5 ml)
Juice & grated zest of 1 1/2 ts Ground cinnamon (2.5 ml)
-lemon

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D. and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
Preheat oven to 350 F (180C). Combine fructose and egg substitute; beat
until light and fluffy. Add margarine, lemon juice, lemon zest, almond
extract, flour, and baking powder. Mix well. Place 3/4 of the dough mixture
on a floured board. Form into a rectangle about 3/4 inch (2 cm) thick.
Add cocoa and cinnamon to remaining dough and spread over rectangle. Fold
both sides of dough into the middle to make a long, flattened log. Place on
ungreased baking sheet and bake for 40 minutes, until lightly browned.
Remove from oven and slice with a very sharp knife into 1/2 inch (1.5 cm)
slices. Preheat broiler. Place slices on an ungreased baking sheet and
broil for a few moments on each side (be careful; these burn easily). Cool
on a wire rack. Store in an airtight container.
Makes about 30 cookies.
PER 2 COOKIER SERVING: Calories 85, protein 2 g, carbohydrate 11 g, fat
4 g, calories from fat 42%, dietary fiber trace, cholesterol trace, sodium
92 mg, potassium 56 mg, Joslin Exchanges 1 bread/starch and 1/2 fat....

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---------- Recipe via Meal-Master (tm) v8.01

Title: Grape Jelly - Diet
Categories: Jams/jelly, Diabetic
Yield: 1 jar

1/4 c Water 1/2 ts Lemon juice
1 1/2 c 12 0z. can - grape juice 1 pk (1 tbsp.) gelatin - plain
-concentrate, unsweetened

SOURCE; Posted on *P by Belver Ladson, ID#XJMV62A on the diabetic forum
on 3/18/94....
In a medium size sauce pan combine water, concentrate, lemon juice and
gelatin. Let rest 5 minutes to soften gelatin. Put pan on stove over
medium heat and bring to a full boil, stirring constatnly. Pour into
container and store in refrigerator.
Remve from refrigerator at least 10 minutes before serving and allow to
soften a bit. Best served at room temperature.
1 Tsp of this jelly is a FREE Food. 10 calories, 2.5 grams
carbohydrates, 0 grams protein and 0 grams of fat.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Gum Drop Chews
Categories: Diabetic, Snacks
Yield: 1 9 x 13 pan

1 cn Fruit flavored diet soda Artifical sweetener to equal
1/2 c Lemon juice -1/2 cup sugar
1/2 ts Vanilla 5 pk Unflavored gelatin

SOURCE: Sugar Free...That's me! by Judith S. Majors, cpyright 1980. ISBN
#0-345-28708-8.
Mix half can soda and all other ngredients in small mixing bowl.
Boil remaining soda and add to mixture, stirring until gelatin is
dissolved.
Pour into 9 x 13 inch bakaing dish and refrigerate until firm. Cut into
squares.
Diabetic Exchange: Free Food

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---------- Recipe via Meal-Master (tm) v8.01

Title: Health Snack
Categories: Diabetic, Snacks, Fruits, Grains/nuts
Yield: 16 balls

1/2 c Creamy peanut butter 1 1/2 ts Honey
1 sm Banana, mashed/about 1/2 cup 1/4 c Finely chopped walnuts
2 1/2 tb Carob powder

SOURCE; ADA NEWS, ADA Va. Affiliate, Inc., Peninsula Chapter - April
1992 issue.
Thoroughly combine first 4 ingredients - an electric mixer works best.
Form into small balls and roll n chopped walnuts. Store in refrigerator.
Per serving of 2 balls: 96 calories, 10 gm carbohydrate, 2 gm protein, 6 gm
fat, 40 mg sodium. EXCHANGES: 1 fruit and 1 fat.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Herb-Cheese Potato Topping
Categories: Diabetic, Toppings, Dairy, Spread/dips
Yield: 16 servings

1 c Low calorie cottage cheese 1/2 ts Salt
2 tb Buttermilk 1/2 ts Pepper
1/2 ts Dill weed 1 ds Garlic powder
1/2 ts Tarragon

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978.
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Combine and mix thoroughly. Chill. Keep refrigerated.
This is also yummy to dip raw vegetables in.
16 servings. 1 tbsp = 15 calories, 1/4 low fat meat exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Hot Orange Spiced Cider
Categories: Diabetic, Beverages, Fruits
Yield: 4 servings

1/3 c Fresh orange juice -bags
5 ea Cloves GARNISHES
2 c Apple cider 4 Whole cinnamon sticks
2 ea Apple cinnamon spice tea Grated orange zest

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
In a large saucepan, combine orange juice, cloves, cider, and tea bags.
Place over low heat and bring to a simmer. Cook for 10 minutes. Pour hot
cider into heated mugs; discard cloves and tea bags.
Garnish each mug with a cinnamon stick and a sprinkling of grated orange
zest. Makes 4 servings.
PER SERVING: calories - 68, protein - trace, carbohydrate - 17 g, fat -
trace, calories from fat - less than 1%, dietary fiber - trace, cholesterol
~ 0 mg, sodium - 4 mg, potassium - 142 mg.
Jolsin Exchanges: 1 fruit.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lemon Filling #2 - diabetic
Categories: Fillings, Diabetic
Yield: 1 filling

1 ts Unflavored gelatin (1/3 env) 1/2 c Diet lemon soda
2 tb Lemon juice Artificial sweetener to =
1 ea Egg yolk -6 teaspoons sugar.
1 ts Lemon peel

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978.
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
This fills an individual tart shell. Recipe can be doubled, tripled,
etc. to accommodate whatever type pie shell you are filling. It also is
good just as a pudding.
Soften gelatin in lemon juice. Combine remaining ingredients with wire
whip. Blend well and stir over low heat (to avoid sticking), until mixture
thickens. Pour into tart or pie shell.
PER recipe = 75 calories and is 1 med. fat meat exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lemon Frosting
Categories: Frostings, Diabetic
Yield: 4 servings

4 ts Butter Artificial sweetener to =
1 tb Lemon juice -1 tbsp. sugar for tart
1/3 c Non-fat dry milk -icing, more if desired.

SOURCE: Sugar Free...That's Me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Melt butter. Add juice, dry milk powder and sweetner. Mix thoroughly and
spread.
Serves 4. 1 serving = 65 calories, 1/4 milk exchange and 1 fat exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Maple Flavored Syrup
Categories: Sauces, Diabetic
Yield: 1 cup

1 c Apple juice - of EQUAL
2 1/2 ts Cornstarch 1 ts Maple flavoring
1 tb Margarine or butter 1 ts Vanilla
1 3/4 ts EQUAL MEASURE OR 6 packets

SOURCE: Equal Sweet News, Volume 1, Number 2, March 1994....
In a small sourcepan combine apple juice and cornstarch. Cook and stir
till thickened and bubbly. Cook and stir for 2 minutes more. Remove from
heat. Stir in margarine, EQUAL MEASURE, maple flavoring and vanilla. Serve
over pancakes, waffles or french toast. Makes 1 cup - 16 one tablespoon
servings.
NUTRITIONAL INFORMATION per serving: 18 calories, 0 g. protein, 3 g.
carbohydrates, 1 g. fat, 0 mg. cholesterol, 9 mg. sodium. Diabetic Food
Exchnges: FREE food.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pineapple Swirl
Categories: Diabetic, Beverages, Snacks
Yield: 2 servings

8 oz Can unsweetened pineapple 4 Ice cubes
2 tb Lime juice Lime slices for garnish
1/2 ts Rum flavoring

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Combine all ingredients in blender on high speed until pineapple is
finely crushed and ice nearly disappears. Rub glasses with lime slice
around rum and garnish with lime.
Serves 2. 1 serving = 40 calories, 1 Fruit Exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Raspberry Muffins - Diet
Categories: Snacks, Diabetic, Muffins
Yield: 18 muffins

2 1/2 c All-purpose flour 3/4 c Skim milk
3 ts Baking powder 1 c Nonfat plain yogurt
1 1/2 ts Baking soda 2 ts Raspberry flavoring
6 pk Sugar Twin sugar substitute

SOURCE: February 1994 Diabetes In the News - and posted on *P by Lavena
George on 2/7/94....Formatted into MM by Ursula R. Taylor.
Combine flour, baking powder, baking soda and Sugar Twin in a mixing
bowl. Add milk, yogurt and raspberry flavoring; stir just to blend. Spray
a muffin tin with nonstick spray. Divide batter evenly into 18 muffins.
Bake at 350 F for 20 minutes or until golden brown.
YIELD: 18 muffins (1 muffin per serving)
EXCHANGES: 1 starch/bread
NUTRITIONAL INFO per serving: Cal - 77; Fat - 0.21 gm; Protein - 3 gm;
Carbo - 15 gm; Sodium - 149 mg; Chol - 0.43 mg; percent calories from fat -
3; Dietary fiber - 0.63 gm.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Roasted Onions Balsamic
Categories: Side dish, Diabetic, Vegetables
Yield: 4 servings

Olive oil cooking spray 1 tb Olive oil
4 md Onions, about 1 lb. unpeeled Balsamic vinegar

SOURCE: The Joslin diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
Once you;ve tasted what this intensely flavored vinegar from Modena,
Italy, does to vegetables, you'll wonder how you ever cooked without it. We
particularly like it on onions that ahave been roasted in their skins.
Beets, tomatoes, and winter squash are also delicious splashed with
balsamic vinegar. (this was the paragraph just above the recipe...Ursula)
Preheat oven to 375. Lightly spray a shallow roasting pan with olive oil
spray.
Wash onions and remove any loose skins. Rub onions with olive oil. Bake
until tender, about 45 minutes to 1 hour. Open onions by cutting in half;
drizzle with balsamic vinegar. Serve hot.
Makes 4 servings.
PER SERVING: Calorie - 75, Protein - 1 g, Carbohydrate = 11 g, Fat - 3
g, Calories from fat - 36%, Dietary fiber - 0 g, cholesterol - 0 mg, sodium
~ 4 mg, potassium - 160 mg. JOSLIN EXCHANGES - 2 vegetables...

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---------- Recipe via Meal-Master (tm) v8.01

Title: Saucy Cheese Spread
Categories: Spread/dips, Diabetic, Snacks, Party
Yield: 16 servings

8 oz Pkg. cream cheese, room 1/4 c Soy sauce
-temperature 1 ts Toasted sesame seeds - opt.

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Put cheese on plate. Make holes with fork along top. Pour soy sauce over
slowly, sprinkle with sesame seeds if desired.
Serve with crackers or vegetable sticks.
Servings - 16, 1 tbsp. = 45 calories, and 1 fat exchange.
PERSONAL NOTE from Ursula Taylor - to make this for a party - why not
blend the cheese and the soy sauce, form into a ball - then roll in the
sesame seeds....place on a serving tray and surround with crackers and/or
vegetables.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Saucy Cheese Topping
Categories: Toppings, Diabetic
Yield: 16 servings

2 tb Flour 1/2 ts Salt
1 c Skim milk 1/4 ts Pepper
1/4 ts Dry mustard - optional 1/2 c Grated american cheese

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978.
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Make a paste for flour and 2 tbsp. milk in saucepan. Stirring constantly,
gradually add the remaining milk. Cook until thickened. Add seasoning and
cheese and stir over low heat until thickened.
Serve over potatoes or vegetables.
Servings - 16. 1 Tablespoon = 20 calories and 1/4 med. fat meat
exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Scalloped Potatoes and Onions #4
Categories: Potatoes, Diabetic, Low-cal/fat, Side dish
Yield: 10 servings

-------------------------FORMATTED BY JOYCE BURTON-------------------------
1 md Onion; thinly sliced and 1/4 ts Pepper; if desired
-separated into rings 1/2 ts Imitation butter flavor
5 md Potatoes; thinly sliced 2 c Skim milk
1/2 ts Salt

Cut onion slices in half. Place layer of potatoes and layer of onion in
small casserole dish, separating onion into half-rings as you spread it.
Sprinkle part of the salt and pepper over this layer. Repeat until
vegetables and seasonings are used up.

Mix butter flavor with milk and pour over potatoes. Bake in oven for 1 hour
and 15 minutes at 400 degrees, or cook 15-20 minutes on high in the
microwave and place a large plate under casserole to collect boiled-over
liquid. Rotate dish in microwave 180 degrees when potatoes are half-done.
(Oven baking soaks up more liquid than the microwave method.)

Yields 10 (1/2- cup) servings.

Nutrients per serving: Calories 81, Fat --, Cholesterol 1mg, Carbohydrate
17g, Sodium 106mg. Exchanges: Bread 1, Milk 1/2.

Source: "There IS Life after Lettuce" by Pepper Durcholz, Alberta Gentry,
and Carolyn Williamson, M.S.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Slushy
Categories: Diabetic, Beverages, Snacks, Party
Yield: 1 servings

1 cn Sugar Free soda in your 8 ea Ice cubes
-choice of flavor

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8.
Put in blender until ice is finely chopped but not liquified. Children
love it and it is particular nice when you need a treat and all exchanges
for the day are gone or to get between meals.
Serves 1. Free Exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Spanish Rice #4
Categories: Diabetic, Rice, Side dish
Yield: 4 servings

2 c Cooked rice 1 ts Salt
2 ts Diced green pepper 1/2 ts Pepper
1/2 c Onion 1 c Tomato uice
2 ts Pimento bits 1 ts Worchestershire sauce

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Mix all ingredients together and bake at 350 for 30 minutes or until
heated through and bubbly. Fluff with fork before serving.
4 servings, 1 serving = 85 calories, 1 bread exchange and 1/2 vegetable
exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Strawberry - Banana Salad
Categories: Salads, Diabetic, Dessert
Yield: 8 servings

3 oz Pkg. SF Strawberry gelatin 1 lg Banana, cut into 1 in. pcs.
1 pk Unflavored gelatin .25 oz. 1/2 c Low-fat cottage cheese
1 1/4 c Boiling water 1/2 c Low-fat strawberry-banana
1 c Whole strawberries -yogurt

SOURCE: Brenda Landrum - *P ID#VPSR59A and posted in the diabetic forum
on *P on 1/23/93....This was give to her by the dietician at a hospital...
No other source give.
Place the gelatins in a blender. Turn blender on low speed and slowly
add boiling water. Blend until dissolved. Turn blender up to medium speed
and slowly add the strawberries. Blend until smooth.
Turn off the blender and add the remaining ingredients. Blend on medium
speed until smooth and no cottage cheese particles can be seen.
Pour into a 9 inch square pan. Refrigerate until set, about two hours.
Cut into 8 squares to serve. Add a bit of SF topping to make it special.
It's best eaten within 2 day.
EXCHANGES per serving w/o the topping: 1/4 fruit, 1/4 milk Serving size
~ 1/8 of salad, Calories: 40, Fat: .5 gm, Protein: 4 gm, Carbohydrate: 5
gm, Sodium: 88 mg, Cholesterol: 1 mg.
NOTE: This can also be put in a graham cracker crust and dressed up as a
pie - but add the crust to the exchanges and nutritional information...

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---------- Recipe via Meal-Master (tm) v8.01

Title: Strawberry and Blueberry Toppings
Categories: Condiments, Fruits, Diabetic
Yield: 4 servings

----------------------------LISA CRAWLEY TSPN00B----------------------------
2 c Fresh or Frozen Strawberries 2 ts Frozen Apple Juice Concen-
OR Blueberries w/out sugar Trate; thawed

Combine 1/2 c sliced strawberries or blueberries and 2 ts apple juice
concentrate in a blender; process to a smooth sauce. Pour over remaining
sliced strawberies or blueberries. Serving size: 3/4 c. Strawberries: Cal.
56, Na 1 mg., CHO 14 gms
Exchanges: 1 fruit Blueberries: Cal. 64, Na 1 mg, CHO 16 gms.
Exchanges: 1 fruit

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sunshine Punch
Categories: Diabetic, Beverages, Party
Yield: 12 servings

3 c Orange juice - unsweetened Artificial sweetener equal
1 cn 12 oz. unsweetened pineapple -to 1/2 cup sugar
-juice 16 oz Bottle sugar free lemon-lime
1/2 c Lemon juice -or ginger ale

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Combine all ingredients except soda. Chill. Add pop just before
serving. This is really attractive if served with ice molded in a jello
mold or block with with orange slices.
Servings - 12 - 1/2 cup each. 1 Serving = 40 calories. 1 Fruit exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Another Sweet Potato Casserole (PGE)
Categories: Vegetables, Side dishes, Low-fat, Diabetic
Yield: 6 servings

4 md Sweet potatoes 1/4 c Orange juice
Vegetable oil cooking spray 2 tb Chopped walnuts
1 tb Margarine 1/4 ts Nutmeg

Cook whole sweet potatoes in boiling water 25 to 30 minutes or until
tender. Meanwhile, lighly spray a 1-quart casserole dish with cooking
spray.
Remove potatoes from heat and add cold water until they are cooled
slightly. Drain, peel and mash the potatoes. Add remaining ingredients and
mix thoroughly. Place in casserole dish and bake, uncovered, at 375 degrees
F. for 25 minutes. Serve hot. Makes 6 servings.

Nutritional information per serving: calories - 118, protein - 2 gm.,
fat - 4 gm., carbohydrate - 20 gm., cholesterol - 0 mg., sodium - 9 mg. No
diabetic exchanges given.

FROM: The American Heart Association Low-Salt Cookbook, reprinted in
Spotlight, Volume 3, Number 2, February 1994. This is a little mailing
insert enclosed with our electric bill. (Trish McKenna)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Baked Potato Toppings
Categories: Diabetic, Potatoes
Yield: 1 servings

5 oz Baked potato

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph. D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-98760-6.
Formatted into MM by Ursula R. Taylor.
Each of the following makes 1 serving and uses a 5 oz. baked potato.
BROCCOLI AND MELTED CHEESE...Fill an opened hot baked potato with 1/2 cup
steamed broccoli florets, 1 tbsp. grated nonfat morrzrella cheese, and 1
tsp. chopped fresh dill or 1/4 tsp. dried dill week.
PER SERVING: Calories - 182, protein - 6 g, carbohydrated - 38 g, fat -
1 g, calories from fat - 6%, dietary fiber - 5 g, cholesterol - 3 mg,
sodium - 52 mg, potassium - 749 mg. Joslin Exchanges: 2 bread/starch and 1
vegetable. CHEESE AND CHIVES...Fill an opened hot baked potato with 1/4 cup
low-fat (1%) low-fat cottage cheese, 1 tbsp. snipped fresh chives, and 1
tsp. toasted sesame seeds.
PER SERVING: Calories - 214, protein - 11 g, carbohydrated - 38 g, fat -
2 g, calories from fat - 9%, dietary fiber - 4 g, cholesterol - 3 mg,
sodium - 241 mg, potassium - 664 mg. Joslin Exchanges: 2 bread/starch and 1
vegetable. ROASTED GARLIC POTATOES...Cut the bottom off a medium-size head
of garlic, place head on a square of aluminum foil, and drizzle 1/2 tsp.
olive oil over it. Seal and bake along with the potato at 375 F for 30
minutes, until the garlic is very soft. Squeeze the pulp out of one or
more garlic cloves, to taste, into the opened hot potato.
PER SERVING: Calories - 148, protein - 2 g, carbohydrate - 34 g, fat -
trace, calories from fat - less that 1%, dietary fiber - 3 g, cholesterol -
0 mg, sodium - 11 mg, potassium - 568 mg. Joslin Exchanges: 2 bread/starch.
ITALIAN POTATO...Top an opened hot baked potato with 1/2 cup Italian
Mushroom Sauce. Sprinkle with 1 tbsp. chopped fresh basil or parsley.
PER SERVING: Calories - 167, protein - 4 g, carbohydrate - 38 g, fat -
trace, calories from fat - less than 1%, dietary fiber - 4 g, cholesterol -
0 mg, sodium - 16 mg, potassium - 718 mg. Joslin Exchanges: 2 bread/starch
and 1 vegetable.
ONIONS AND MINT...Lightly spray a nonstick saute pan with butter-flavored
cooking spray. Place over low heat, add 1/2 cup thinly sliced onion, and
saute for 4 to 5 minutes, until soft but not browned. Add 1 tsp. balsamic
vinegar, 1 tsp. chopped fresh mint (or flat-leaf parsley), and a generous
grinding of pepper. Spoon into a opened hot baked potato.
PER SERVING: Calories - 190, protein - 4 g, carbohydrate - 44 g, fat -
trace, calories from fat - less than 1%, dietary fiber - 5 g, cholesterol -
0 mg, sodium - 15 mg, potassium - 725 mg. Joslin Exchanges 3 bread/starch.
TIJUANA SPUD...Spoon 1/2 cup Microwave Mexican Vegetable Stew into an
opened hot baked potato. Sprinkle with 1 tsp. fresh chopped cilantro (fresh
coriander) and 1/2 tsp dry-roasted sunflower seeds.
PER SERVING: Calories - 208, protein - 5 g, carbohydrate - 44 g, fat - 2
g, calories from fat - 10%, dietary fiber - 2 g, cholesterol - 0 mg, sodium
~ 100 mg, potassium - 885 mg. Joslin Exchanges - 3 bread/starch. YOGURT
PRIMAVERA...Combine 2 tbsp. plain nonfat yogurt, 1/4 tsp. Dijon mustard, 3
tbsp. mixed diced dred, green, and yellow bell peppers, and 1 minced
scallion, white part and 1 inch green. Spoon into an opened hot baked
potato. Sprinkle with hot red pepper flakes to taste.
PER SERVING: Calories - 189, protein - 6 g, carbohydrate - 42 g, fat -
trace, calories from fat - 2%, dietary fiber - 5 g, cholesterol - 1 mg,
sodium - 52 mg, potassium - 785 mg. Joslin Exchanges - 3 bread/starch.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Frosting #3 - diabetic
Categories: Frostings, Diabetic
Yield: 4 slices

4 ts Butter Artificial sweetener to
1 ts Chocolate extract -equal 1 tbsp. sugar or to
1/4 ts Lemon juice -taste
1/3 c Non-fat dry milk

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Melt butter. Add remaining ingredients and blend well. To drizzle icing
or make thinner sauce-type frosting add a small amount of skim milk.
Makes 4 servings, 1 serving = 65 calories, 1 Fat Exchange and 1/4 Milk
Exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Buttercream Frosting
Categories: Diabetic, Frostings, Chocolate
Yield: 1 cup

1/2 c Fructose 1/2 ts Vanilla extract
3 tb Skim milk 1/2 ts Salt - optional
2 tb Cornstarch 4 tb Cold unsalted butter
2 tb Unsweetened cocoa powder 4 tb Cold margarine
1 lg Egg yolk

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph. D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
In a small saucepan, combine fructose, milk, cornstarch, and cocoa
powder. Bring to a boil, stirring constantly. Remove from heat and stir
until smooth and thick, about 3 minutes.
Using an electric mixer, beat egg yolk, vanilla, and salt. Add chocolate
mixture; beat until smooth. Add butter and margarine, 1 tbsp. at a time,
beating after each addition until frosting has consistency of whipped
butter. Use to frost one cake; refrigerate until ready to serve.
Makes about 1 cup; 16 servings.
Per serving: calories - 96, protein - trace, carbohydrate - 10 g, fat -
6 g, calories from fat - 56%, dietary fiber - trace, cholesterol - trace,
sodium - 5otassium- 41 mg. Joslin Exchanges: 1 bread/starch and 1 fat.
VARIATION: Mocha Buttercram Frosting
Decrease skim milk to 2 tbsp. and cocoa powder to 1 tbsp. Add 1 heaped
tsp. instanat coffee dissolved in 1 tbsp. boiling water to chocolate
mixture.
Makes about 1 cup; 16 servings.
Per serving: calories - 42, protein = trace, carbohydrate - 6 g, fat - 2
g, calories from fat - 32%, dietary fiber - trace, cholesterol - 16 mg,
sodium - 77 mg, potassium - 41 mg. Joslin Exchanges: 1/2 bread/starch.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Coconut Custard #3 - diabetic
Categories: Diabetic, Pudding, Dessert
Yield: 12 servings

2 3/4 c Scalded skim milk 3/4 c UNSWEETENED coconut
6 Eggs ** Nutmeg as desired
Artificial sweetener to = **To cut back on fat - use
-1/2 cup sugar -egg substitute to equal 6
1/4 ts Salt -eggs.
1 ts Vanilla

SOURCE: Sugar Free...That's me! By Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Combine eggs, sweetener, salt, and vanilla in a large mixing bowl and
blend well. Slowly add the scalded milk and beat slightly. Mix coconut in
gently. Pour into a lightly buttered 8-inch baking dish and sprinkle top
with nutmeg. Bake 5 minutes at 450 and reduce heat to 350 for an
additional 15 minutes. Silver knife inserted in center will come out clean
when done.
This custard would be good in a pie shell.
12 Servings, 1 Serving = 80 calories, 1/4 Skim Milk Exchange, 1/2 Med.
Fat Meat Exchange and 1/2 Fat Exchange.
This is based on just the custard - NOT the pie shell....

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---------- Recipe via Meal-Master (tm) v8.01

Title: Coconut Custard #1 - diet
Categories: Pudding, Diabetic, Dessert
Yield: 6 servings

1 pk Vanilla-flavored sugar-free -toasted
-INSTANT pudding mix-- 1 Egg yolk, slightly beaten
-4 serving size pkg. SEE PERSONAL NOTE at end of
2 c Low-fat milk -directions for possible use
2/3 c UNSWEETENED coconut flakes, -to make a pie.

SOURCE: Quick & Deliciocus Diabetic Desserts by Mary Jane Finsand -
copyright 1992, ISBN 0-8069-8304-3. Formatted into MM by Ursula Taylor.
Combine pudding mix, milk, and 1/2 c of the toasted coconut in a
saucepan. Cook and stir until mixture just comes to a boil. Pour a small
amount of mixture into beaten egg yolk; then return to saucepan. Cook until
mixture comes to a full boil. Cover with wax paper and allow to cool
slightly. Spoon into six dessert dishes. Top with remaining coconut.
Refrigerate to chill thoroughly.
YIELD: 6 servings
EXCHANGE, 1 serving: 1/2 low=fat milk, 1 fat
CALORIES, 1 serving: 110
CARBOHYDRATES, 1 serving: 9 g
PERSONAL NOTE from Ursula Taylor - folks I see no reason why after making
and cooling slightly - instead of spooning into six dessert dishes that you
could not then pour into an already baked pie shell and then top with the
remaining coconut. Then just adjust exchanges, calories and carbohydrates
to reflect the addition of the pie crust.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Oatmeal Fruit Bar Cookies
Categories: Diabetic, Cookies, Snacks, Fruits
Yield: 24 bars

1 c Quick cooking rolled oats -equal 1/2 cup sugar
1 c Flour 1/2 c Shortening
1/2 ts Salt 2 c Drained water-packed canned
1/2 ts Cinnamon -fruit (save juice)
1 ts Vanilla 2 tb Reserved fruit juice
Artificial sweetener to

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Mix all ingredients except fruit and juice until mixture becomes coarse
crumbs. Add the fruit juice to hold crumbs together. Press 1/2 of the
crumbs into 8 x 8 inch square pan. Top with chopped or mashed fruit. Pat on
remaining crumbs. Bake at 375 for 30 minutes. Cut into 24 bars when cool.
Makes 24 Bars. 2 Bars = 175 calories, 1/3 Fruit Exchange, 1 Bread
Exchange and 2 Fat Exchanges.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Berry Pie
Categories: Diabetic, Pies, Dessert
Yield: 6 servings

3 c Black or Boysen Berries -equal 3/4 cup sugar
1/4 ts Cinnamon 1 Unbaked patry crust recipe -
2 tb Tapioca -to make double crust pie
Artificial sweetener to

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Mix fruit, cinnamon, tapioca and sweetener. Put into unbaked pie shell.
Top with other crust. Cut slits in top crust for steam to escape. Bake at
425 about 40 minutes.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Oven-Browned Potatoes
Categories: Potatoes, Diabetic, Side dish
Yield: 4 servings

4 sm Potatoes -R. Taylor - since this is
2 tb Defatted drippings ** -an old cookbook why not use
Salt to taste -one of the new low-fat oils
Pepper to taste -or use a cooking spray....
**PERSONAL NOTE from Ursula

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8....Formatted into MM by Ursula R. Taylor.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Dill Pickles
Categories: Diabetic, Canning, Side dish
Yield: 1 batch

-----------------------------------BRINE-----------------------------------
1 qt Cider vinegar 1 c Pickling salt
3 qt Cold water

----------------------------INGREDIENTS PER JAR----------------------------
1 lg Clove garlic 1 sm Red pepper - optional
2 Heads dill Small cucumbers

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Sterilize quart 0jars....Pack the garlic, dill, red pepper and small
cucumbers into the hot sterilized jars.
Bring brine to boil and pour over packed quart jars; seal immediately.
Let age 2 months.
Hard water makes soft pickles; soft water makes crispy pickles. These
pickles were blue ribbon winners at a fair.
This is a FREE FOOD....

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---------- Recipe via Meal-Master (tm) v8.01

Title: Carrot-Raisin Salad #2
Categories: Fruits, Vegetables, Salads, Diabetic
Yield: 2 servings

2 tb Raisins 1 tb Lemon juice
1 c Boiling water 2 ts Mayonnaise
1 c Shredded carrots

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8. Formatted into MM by Ursula R. Taylor.
Soak raisins in boiling water 1/2 hour. Drain well. Mix all ingredients
and chill...
Makes 2 servings, 1 serving = 90 calories, 1/2 Fruit Exchange, 1
Vegetable Exchange and 1 Fat Exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Italian Mushroom Sauce
Categories: Diabetic, Sauces, Vegetables
Yield: 4 servings

5 oz Fresh porcini or cultivated 1 pn Crushed dried thyme
-mushrooms-sliced thinly* 1/3 c Beef stock
3 tb Dry white wine *Fresh porcini mushrooms are
1/4 c Minced red onion -available in specialty food
1 tb Minced flat-leaf parsley -shops in the spring and
1 cl Garlic, minced -fall. They are quite meaty
1 tb Fresh lemon juice -and woodsy flavored.
1 ts Tomato paste

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993. ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
In a medium-size nonstick skillet, combine mushrooms, white wine, red
onion, parsley, garlic and lemon juice. Saute over medium heat, stirring
occasionally, until mushrooms and onion are very soft and all liquid has
evaporated. Stir in tomato paste, thyme and beef stock. Spoon over 4 each
5 oz. steamed fish fillets.
Makes 4 servings.
PER SERVING (with fish)...Calories - 103, protein - 20 g, carbohydrate -
4 g, fat - 1 g, calories from fat 8%, dietary fiber - 1 g, cholesterol - 46
mg, sodium 80 mg, potassium - 627 mg.....Joslin Exchanges: 3 low-fat meat.
PER 1/2 CUP SERVING (sauce along): Calories - 16, protein - 1 g,
carbohydrate - 3 g, fat - trace, calories from fat - 9%, dietary fiber - 1
g, cholesterol - 0 mg, sodium - 17 mg, potassium - 188 mg....Joslin
Exchanges: FREE....

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fruit Bran Muffins
Categories: Diabetic, Bread/rolls
Yield: 12 muffins

1 c Bran cereal 1/3 c Raisins or dates, chopped
1 1/4 c Skim milk 3 tb Veggie oil
1 ea Egg 1 c Whole wheat flour
1 tb Baking powder

Preheat oven to 400^. Spray muffin tins with non-stick coating agent. Mix
bran cereal amd fruit in mixing bowl. Add milk; stir and let stand 5
minutes. Add oil and egg and mix well. Mix flour and baking powder and add
to bran mixture. Stir until flour is blended or moistened. Spoon into
prepared muffin tin. Baqke 15 minutes and remove from tins immediately.
Makes 12 muffins.

Per Serving: Calories 105 Carbohydrates 15 gm Fat 4 mg Protein 3 gm Sodium
290 mg

Posted on NVN by Kay Newman (KNEWMAN1)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Blueberry Muffins
Categories: Bread/rolls, Diabetic, Fruits
Yield: 10 muffins

1 lg Egg 3/4 c Plain skim yogart
2 tb Veggie oil 1 ts Granulated sugar substitute
1/4 ts Salt 1 ts Baking soda
3/4 c Blueberries 1 c Flour

Preheat oven to 350 degrees. Mix egg, yogart, oil granulated sugar
substute and salt; blend well. Stir in baking soda. Add blueberries. Add
flour; mix well. Pour into 10 muffin tins, bake 30 minutes.

Per Serving: Calories 88 Carbohydrates 11 gm Fat 4 gm Protein 3 gm Sodium
144 mg

1 muffin = 1 bread exchange

Posted on NVN by Kay Newman (KNEWMAN1)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Bran Muffins #2
Categories: Diabetic, Bread/rolls, Fruits
Yield: 18 muffins

2 md Bananas, mashed 6 oz Plain yogart
1 ts Baking soda 2 c Natural bran
4 ts Baking powder 3 ea Eggs, beaten
2 ts Vanilla 2 c Powdered skim milk, dry
3/4 ts Cinnamon 4 ts Sugar
1/4 ts Salt

Preheat oven to 350^. Spray muffin tin with non-stick coating agent. Mix
mashed bananas, yogurt and baking soda. Add remaining ingredients and mix
well. Pour into prepared muffin tins and bake 15-20 minutes. Makes 18
muffins.

Per Serving: Calories 97 Carbohydrates 15 gm Fat 6 gm Protein 6 gm Sodium
354 mg

Posted on NVN by Kay Newman (KNEWMAN1)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Baked Custard - diabetic
Categories: Diabetic, Pudding, Dessert, Snacks
Yield: 3 servings

1 ea Egg 1 ts Vanilla
1 c Milk Nutmeg
Artificial sweetener to 1/4 ts Salt
-equal 1 tbsp. sugar

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8, Library of Congres Catalog Card #:78-74029. Formatted
into MM by Ursula R. Taylor.
Break egg into small mixing bowl and beat slightly. Add remaining
ingredients and beat well. Pour into damp (run under water, remove excess,
leaving slight film) custard cups and sprinkle well with nutmeg. Bake in
350 oven in a shallow pan of water for 40-50 minutes. A silver knife
inserted in the center will come out clean when custard is done.
Makes 3 servings. 1 Serving - 80 calories and is 1/2 whole milk
exchange.
Personal note from Ursula Taylor - to cut back on fat - use egg
substitute and low fat or skim milk.....I also see no reason why you can't
change the vanilla extract to other extracts to change the flavor of the
custard.....

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---------- Recipe via Meal-Master (tm) v8.01

Title: Peach Sparkler
Categories: Diabetic, Beverages, Fruits
Yield: 1 servings

1/3 c Chopped peeled fresh peaches 1 ea Fresh peach slice impaled on
1/3 c Chilled sparkling mineral -a wooden skewer for garnish
-water 1 ea Fresh mint sprig for garnish

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993. ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
In a blender or food processor, puree fruit and mineral water until
smooth. Pour into a chilled stemmed glass. Farnish with peach slice and
mint.
Makes 1 serving.
PER SERVING: Calories - 37, protein - 1 g, carbohydrate = 10 g, fat -
trace, calories from fat - less than 1%, cholesterol - 0 mg, sodium - 5 mg,
potassium - 167 mg.
JOSLIN EXCHANGES: 1/2 fruit.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Red Pepper Sunrise
Categories: Diabetic, Beverages, Vegetables
Yield: 2 servings

1 lg Red bell pepper, about 6 oz. -taste
1 c Crushed ice GARNISHES
2/3 c Buttermilk Paprika
1 tb Fresh lemon juice Dill pickle spears
1/4 ts Hot red pepper flakes or to

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Freances Towner Giedt, copyright 1993. ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
Preheat broiler. Cut pepper in half lengthwise. Place cut side down on a
baking sheet. Broil about 4 inches from heat for about 10 minutes, until
skin is charred. Remove from oven. Place bell pepper in a plastic bag and
let stand until cool. Remove and discard skin and seeds. Coarsely chop
pepper. Place in a food processor or blender along with ice, buttermilk,
lemon juice, and red pepper flakes. Process until smooth. Pour into chilled
mugs. Garnish with paprika, add a dill pickle spear to each mug.
Makes 2 servings.
PER SERVING: Calories - 59, protein - 3 g, carbohydrate - 11 g, fat - 1
g, calories from fat - 15%, dietary fiber - 2 g, cholesterol - 2 mg, sodium
~ 67 mg, potassium - 327 mg.
JOSLIN EXCHANGES: 2 vegetables.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Jam Rolls
Categories: Rolls, Breads, Diabetic
Yield: 16 rolls

1 pk 8 oz. can refrigerated 4 tb Apricot jam or preserves
-crescent rolls

SOURCE: Good Housekeeping Cookbook for Calorie Watchers by Hazel P.
Schoenberg, copyright MCMLXXI, ISBN #0-87851-004-4, Library of Congress
Catalog #75-`37516. Formatted into MM by Ursula R. Taylor.
About 25 minutes before serving: Preheat oven to 375 F. Unroll rolls;
separate into 4 rectangles. Gently press seam together, across each
rectangle. Spread each with 1 tablespoon jam; reroll to original shape:
cut, crosswise into r sections. Place on ungreased cookie sheet; bake 12
to 15 minutes, or until rich golden-brown. Makes 16.
65 Calories per serving.
Bland diet: Prepare as directed by substitute jelly for jam.
Diabetic diet: Prepare as directed but substitute sugar-free jam for
regular. EXCHANGES per serving (2 rolls) = 1 bread and 1 fat.
Low purine diet: Prepare as directed.
low-residue diet: Prepare as directed for bland diet.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Flower Buns
Categories: Rolls, Breads, Diabetic
Yield: 8 buns

1 cn 8 oz. refrigerated Milk
-buttermilk biscuits Poppy seeds

SOURCE: Good Housekeeping Cookbook for Calorie Watchers by Hazel P.
Schoenberg, Copyright MXMLXXI, ISBN #0-87851-004-4, Library of Congress
Catalog #75-137516. Formatted into MM by Ursula R. Taylor.
About 20 minutes before serving, preheat oven to 450 F. Grease large
cookie sheet. Separate biscuits, then press each until twice its original
size. With kitchen scissors, make 5 to 6 snips, from out edge almost to
center. Place on cookie sheet and shape "Petals" to form "flower". Repeat
with remaining dough. Brush each "flower" with milk; sprinkle with poppy
seed. Bake 6 to 8 minutes, or until golden-brown. Makes 8.
80 calories per bun.
Bland diet: Prepart as directed but substitute Parmesan cheese for poppy
seed.
Diabetic Diet: Exchanges per bun = 1 bread.
Low-purine diet: Prepare as directed.
Low-sodium diet: Prepare as directed for bland diet.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Whole Wheat Buttermilk Pancakes
Categories: Diabetic, Pancakes, Breakfast, Brunch
Yield: 12 servings

1/2 c Whole Wheat Flour 1 Egg
1/2 c Unbleached White Flour 1 c Buttermilk -or- Sour Milk (1
1 ts Sugar -cup lowfat milk + 1
1 ts Baking Powder -tablespoon vinegar)
1/2 ts Baking Soda 2 tb Vegetable Oil
1/4 ts Salt

Stir together the flours, sugar, baking powder, baking soda and salt.

Beat the egg, milk and oil together. Add the liquids to the flour mixture
and stir just until blended.

Pour the batter onto a greased hot griddle.

Serve with fresh fruit slices, unsweetened applesauce or low-calorie syrup.
Makes 12 4-inch pancakes

Two Pancakes = Calories: 114 Carbohydrates: 18 Protein: 4 Fat: 3 Sodium:
246 Potassium: 1200 Cholesterol: 47

Exchange Value: 1 Bread Exchange + 1/2 Fat Exchange

Source: Holiday Cookbook, American Diabetes Association,

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---------- Recipe via Meal-Master (tm) v8.01

Title: Breakfast Magic
Categories: Breakfast, Brunch, Kids, Jell-o, Diabetic
Yield: 1 servings

1 pk Jell-o Gelatin, any flavor** Butter
Cold cereal with milk **Personal note from URsula
--OR-- -R. Taylor - for diabetic
Any sliced fruit -use - use the SF Jell-o
--OR-- -Gelatin and cereal with no
Ready to eat waffles -sugar

SOURCE: Jell-o Kids Cooking Fun cookbook, copyright 1991 Kraft General
Foods, Inc., ISBN #0-88176-654-2, Library of Congress Catalog Card #
91-61024...Formatted into MM by Ursula R. Taylor.
Sprinkle some dry gelatin over cereal and watch the magic color appear.
-OR-
Sprinkle some dry gelatin over your favorite fruit.
-OR-
Prepare waffles, following package directions. Butter waffles with table
whive while they are still warm. Immediately sprinkle some dry gelatin over
waffles. The more you sprinkle on, the brighter the color.
If you have leftover gelatin, fold up package to use another time.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Sauce - diabetic
Categories: Diabetic, Chocolate, Sauces
Yield: 1 cup

1 tb Butter 1/2 ts Vanilla
2 tb Cocoa Artificial sweetener to
1 tb Cornstarch -equal 1/3 cup sugar
1 c Skim milk

SOURCE: Sugar Free...That's me...by Judith S. Majors, copyright 1978,
ISBN #: 0-345-28708-8, Library of Congress Catalog Card #78-74029.
Formatted into MM by Ursula R. Taylor.
Mix all ingredients until well blended in suacepan. Cook over medium heat
stirring constantly until slightly thickened. Remove from heat and set pan
in ice water and stirl until completely cold. Sauce thickens as it cools.
If not cooled over ice, the chocolate sauce will get a pudding-like skin
and be rubbery.
I like this over ice cream of for a fancy dessert over puff shells that
have been filled with ice cream...(This note was in the cookbook just under
the recipe.)
Makes 1 cup. 1 Tbsp. = 25 calories and is 1/2 fat exchange.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pumpkin-Oatmeal Bars
Categories: Diabetic, Low-cal/fat, Cookies
Yield: 24 servings

1/3 c Sugar 1/4 ts Ground nutmeg
1/2 c Vegetable oil 1 1/2 ts Ground cinnamon
1 Egg 1/4 ts Ground cloves
1 c Canned or cooked pumpkin 1/2 c Orange juice
1 1/2 c Whole wheat flour 1/2 c Chopped walnuts
3 ts Baking powder 1/2 c Raisins (dark or golden)
1/2 ts Baking soda 1/4 c Coconut

Cream together the sugar, oil, egg, and pumpkin until lightl and fluffy.
Stir in the flour, baking powder, soda, nutmeg, cinnamon, coves and orange
juice. Add the walnuts and raisins. Stir to blend. Pour into a lightly
oiled 9 by 13 pan. Sprinkle on the coconut. bake in a 350 F oven for 25 to
30 minutes. Cool th pan completely on a wire rack for 5 minutes. Cut into
bars. Energy per 1/24 of recipe: 114 calories Source: American Diabetes
Association holiday cookbook.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fruit Tart
Categories: Low-cal/fat, Dessert, Fruits, Diabetic
Yield: 6 servings

1/3 c Whole Wheat Flour 1/3 c All purpose Flour
1 tb Sugar or sugar substitute = 3 tb Margarine
2 tb Ice Water 2 ts Sugar or sugar substitute =
1 ts Cornstarch 1/2 c Orange Juice
Kiwi, peeled and sliced 3/4 c Thinly sliced Banana
1 c Thinly sliced Strawberries

For crust, combine flours and the 1 Tablespoon sugar. Cut in margarine till
mixture resembles coarse crumbs. Sprinkle with ice water; toss till
crumbly. Form dough into a ball. Press dough into a circle on waxed paper.
Cover with another sheet of waxed paper. Roll into a 10 inch circle. Remove
top sheet of waxed paper; invert onto an ungreased baking sheet. Crimp
pastry edge. Prick with a fork.
Bake crust ina 400 deg F. oven for 12-15 minutes or till lightly browned.
Cool. Meanwhile, for glaze, combine the 2 teaspoons sugar and cornstarch.
Stir in orange juice. Cook and stir till thickened and bubbly. Remove from
heat; cool.
Place crust on a serving plate. Arrange kiwi fruit in the center. Arrange
bananas around kiwi and berries around bananas. Spoon glaze over fruit.
Serve immediately or chill 1 hour.
*********************************************** Per serving: 153 calories,
2 g protein, 24 g carbohydrates, 6 g fat, 0 mg cholesterol, 68 mg sodium,
232 mg potassium.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fruitful Cobbler
Categories: Diabetic, Dessert, Cobblers, Snacks, Fruits
Yield: 8 servings

1/2 ts Salt 1/2 c Light cream
1/2 tb Cornstarch 1/2 ts Vanilla extract
Saccharin to equal 1/2 cup 1 ts Grated lemon peel
-sugar and 1/2 cup water Saccharin to equal 2 tbsp.
1 qt Sliced fresh peaches -of sugar.
1 c Packaged biscuit mix

SOURCE: Good Housekeeping Cookbook for Calorie Watchers, copyright
MCMLXXI by the Hearst Corp. ISBN #0-87851-004-4. Library of Congress
Catalog #75-137516. Formatted into MM by Ursula R. Taylor.
At least 1 1/2 hours before serving: Preheat oven to 450 F. In 1 1/2
quart casserole, combine slat, cornstarch, saccharin and water; add peach
slices.
In medium bowl, mix biscuit mix, light cream, vanilla, saccharine
equivalent to 2 tbsp. sugar and lemon peel. Spread mixture over peaches.
Bake, uncovered, 40 minutes, or until topping is golden brown and peaches
are bubbly and tender. Serve warm or cool. Makes 8 servings.
Exchanges per serving = 1 bread, 1 fat and 1 fruit.
PERSONAL note from Ursula Taylor - since this is an old cookbook - why
not substitute other artificial sweeteners instead of saccharin....but be
sure to use one that will hold up to heat....

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---------- Recipe via Meal-Master (tm) v8.01

Title: Dirt Cups
Categories: Jell-o, Kids, Diabetic, Snacks
Yield: 8 servings

2 c Cold milk -cookies, crushed, divided**
1 pk Jell-o (4 serving size) **PERSONAL NOTE from Ursula
-Instant Pudding, Chocolate -R. Taylor for diabetic use-
--Flavor** --use SF Jell-o, make your
3 1/2 c 8 oz. container - Cool Whip --own SF topping and use SF
Topping, Thawed** --chocolate sandwich cookies
1 pk 16 oz. chocolate sandwich

SOURCE: Jell-o Kids Cooking Fun cookbook, copyright 1991 Kraft General
Foods, Inc., ISBN #0-88176-654-2, Library of Congress Catalog Card
#91-61024. Formatted into MM by Ursula R. Taylor.
1. Pour 2 cups of cold milk into bowl. Add pudding mix. Beat with wire
whisk until well blended, about 2 minutes. Let pudding stand 5 minutes.
2. Stir whipped topping and 1/2 of the crushed cooies into pudding very
gently with rubber scraper until mixture is all the same color. Place about
1 tbsp. of the remaing crushed cookies into bottom of each paper or plastic
cups - 8 oz. size.
3. Fill cups about 3/4 full with pudding mixture. Top each cup with the
rest of the crushed cookies. Put cups into refrigerator to chill until set,
about 1 hour. Add baseball decorations, if you wish.
Under the recipe topic of More fun with Dirt Cups - is the following
notation....Just make Dirt Cups". Then plant a garden! Add silk or plastic
flowers, candy worms, frogs or bugs. Or -- make a racetrack with little
cars! Or -- place a tiny doll under an unbrella. Make a special "Dirt Cup"
for each member of yor family!

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fluffy Pudding Frosting
Categories: Jell-o, Kids, Frostings, Diabetic
Yield: 24 cupcakes

1 c Cold milk -wish**
1 pk 4 serving size - Jell-O **PERSONAL NOTE from Ursula
-Instant Pudding - any -R. Taylor - for diabetic
-flavor** -use - substitute SF Jell-o
3 1/2 c 8 oz. container - COOL WHIP -and use your own SF whipped
-Whipped Topping, thawed** -topping, SF Cupcakes and
24 ea Plain cupcakes** -for decorations use SF
Candy decorations, if you -candies.

SOURCE: Jell-O Kids' Cooking Fun cookbook, copyright 1991 Kraft General
Foods, Inc. ISBN #0-88176-654-2, Library of Congress Catalog Car #91-61024.
Cool Whip and Jell-o are trademarks of Kraft General Foods, Inc., Glenview,
IL 60025. Formatted into MM by URsula R. Taylor.
1. Pour 1 cup cold milk into bowl. Add pudding mix.
2. Beat with wire whisk until well blended, about 2 minutes.
3. Stir whipped topping into pudding very gently with rubber scraper
until mixture is all the same color.
4. Place about a spoonful of frosting on each cupcake. Spread frosting
around top of cupcake with the back of the teaspoon. Sprinkle with candy
decorations, if you wish. Put cupcakes into refrigerator to chill until
serving time. Store any leftover cupcakes in the refrigerator.
Frosts 24 cupcakes.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fruit Tacos
Categories: Jell-o, Kids, Snacks, Party, Diabetic
Yield: 8 servings

1 1/2 c Cold milk Chocolate Syrup*
1 pk 4 serving size - Jell-O *PERSONAL NOTE from Ursula
-Instant Pudding,any flavor* -R. Taylor - for diabetic
1 3/4 c 4 oz. container - COOL WHIP -use - use SF Jell-o Instant
-Whipped topping, thawed* -Pudding, your own SF
8 ea Taco shells -Whipped Topping, SF Coconut
2 c Cut-up fruit -and your own SF Chocolate
1/2 c Baker's Angel Flake Coconut* -syrup...

SOURCE; Jell-O Kids' Cooking Fun cookbook, Copyright 1991 Kraft General
Foods, Inc., ISBN #0-88176-654-2. Library of Congress Catalog Card
#91-61024...Formatted into MM by URsula R. Taylor. Angel Flake, Baker's,
Cool Whip,and Jell-o are trademarks of Kraft General Foods, Inc., Glenview,
IL 60025...
1. Pour 1 1/2 cups cold milk into bowl. Add pudding mix. Beat with
wire whish until well blended, about 12 minutes. Let pudding stand 5
minutes.
2. Stir whipped topping into pudding very gently with rubber scraper
until mixture is all the same color. If you do not want to prepare and eat
tacos right away, put pudding mixture into refrigertor until serving time.
3. Just before serving, spoon an equal amount of pudding mixture into
each taco shell. Top with fruit and then coconut. Pour a little chocolate
over filling.
Makes 8 Fruit Tacos.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Gelatin Pizza
Categories: Jell-o, Kids, Snacks, Party, Diabetic
Yield: 10 servings

4 pk 4 serving size each OR 2 2 c Cut-up fruit
-8 serving size each Jell-o **PERSONAL NOTE from Ursula
Gelatin, any flavor** -R. Taylor - for diabetic
2 1/2 c Boiling water -use - substitute SF Jell-o
Non-stick cooking spray -gelatin and use your own SF
1 c Thawed Cool Whip Whipped -topping
-Topping**

SOURCE: Jell-o Kids' Cooking Fun cookbook, copyright 1991 - Kraft
General Foods, Inc., ISBN #0-88176-654-2, Library of Congress Catalog Card
#91-61024. Formatted into MM by Ursula R. Taylor.
1. Pour gelatin into bowl. Add 2 1/2 cups boiling water to gelatin.
Stir with rubber scraper until gelatin is completely dissolved, about 2
minutes. Spray inside of 12 inch pizza pan (with 1/2-inch sides) with
no-stick cooking spray. Pour gelatin mixture into pizza pan. Put pan into
refrigerator to chill until firm, about 3 hours.
2. Take pan out of refrigerator when ready to serve. Put about 1 inch of
watm water in sink. Carefully dup JUST BOTTOM of pan into warm water for 15
seconds. Spread whipped topping over gelatin with rubber scraper, leaving
about 1 inch of space around outside edge of gelatin for pizza "crust".
3. Top pizza with fruit, arranging fruit in whatever design you like.
Cut pizza into wedges with table knife. Life pizza wedges from pan with
spatula.
Makes 10 to 12 servings.
Personal Note from U. Taylor - picture in cookbook shows the following
fruit on the pizza - arranged in wedge shapes - mandarine oranges,
strawberries and bananas together, peach slices with blueberries an red and
green grapes....

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---------- Recipe via Meal-Master (tm) v8.01

Title: Peachy Chocolate Mousse Parfaits
Categories: Desserts, Fruits, Chocolate, Low-fat, Diabetic
Yield: 5 servings

1 pk (1.3 oz. envelope) dry -sugar substitute
-whipped topping mix 1/4 c Cocoa
1/2 c Cold low-fat milk 10 tb Chopped peaches
1 ts Vanilla extract 5 tb Vanilla wafer crumbs
1/4 c Sugar or equivalent in

In a small mixer bowl, combine whipped topping mix, milk and vanilla;
beat until stiff.
Stir together sugar (or sugar substitute) and cocoa; gradually add to
whipped topping, beating until smooth. Spoon mousse into 1/3 cup measure;
place half of this amount into bottom of parfait glass or wine glass.
Layer 2 tablespoons peaches, then 1 tablespoon vanilla wafer crumbs over
mousse. Top with remaining mousse. Repeat procedure in four glasses.
Cover; refrigerate until serving time. Makes 5 servings.

Nutritional information per serving: calories - 140, protein - 2 gm.,
fat - 2 gm., carbohydrates - 28 gm., cholesterol - 5 mg. sodium - 45 mg.,
calcium - 40 mg.

Recipe from Hershey's cocoa.

FROM: Printed in the May 4, 1994, issue of the Santa Rosa Press
Democrat (Trish McKenna)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken Breasts with Balsamic Vinegar Sauce
Categories: Diabetic, Poultry, Main dish, Alcohol
Yield: 4 servings

2 ea Whole skinless & boneless Freshly ground pepper to
-chicken breasts, about -taste
-1/2 pound 1/2 ts Salt - optional
Olive oil cooking spray 1 tb Fresh rosemary leaves OR 1
1 sm Onion, about 3 oz., chopped -tsp. dried
1 cl Garlic, finely chopped 1 ts Unsalted butter
1/2 lb Fresh mushrooms, sliced Fresh rosemary sprigs for
1/3 c Balsamic vinegar -garnish
1/2 c Dry white wine

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, copyright 1993, ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
Almost every French bistro serves a version of this homey dish. Our
recipe uses balsamic vinegar and fresh rosemary for a wonderfully simple
and slightly Italian variation. Serve with steamed or boiled potatoes and a
salad of baby lettuce.
Remove all visible fat from chicken. Spray a large nonstick skillet with
cooking spray. Brown chicken breasts over medium-high heat for 3 minutes
per side. Transfer chicken to a plate. Add onion, garlic, and mushrooms to
same skillet. Reduce heat to low and saute until onion is translucent but
not browned, about 3 minutes. Add vinegar, wine, pepper, salt, and
rosemary. Bring mixture to a simmer. Return chicken pieces to skillet.
Cover and simmer until chicken breasts are cooked through, about 20
minutes.
Transfer chicken to a heated serving platter. Cook sauce over high heat
until reduced to about 1/2 cup. Remove from heat and whisk in butter. Pour
sauce over chicken; garnish with rosemary sprigs.
Makes 4 servings.
PER SERVING: calories - 200, protein - 28 g, carbohydrate - 11 g, fat -
4 g, calories from fat - 18%, dietary fiber - 1 g, cholesterol - 74 mg,
sodium 337 mg, potassium - 452 mg. JOSLIN EXCHANGES: 3 low-fat meat and 2
vegetables.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Caribbean Stewed Chicken
Categories: Poultry, Ww, Low-cal/fat, Diabetic
Yield: 6 servings

-JUDI M. PHELPS (BNVX05A) 1/4 ts Ground ginger
3 lb Chicken pieces 1/4 ts Cinnamon
1 lg Onion; chopped 3 c Water
1 lg Tomato; coarsely chopped 1/2 ts Salt; optional
2 tb Fresh lime or lemon juice 1/4 ts Freshly ground pepper
1 tb Fresh parsley; chopped 1 tb Margarine
1/2 ts Dried thyme 2 tb Flour
1/2 ts Dried rosemary 1/4 ts Nutmeg

Remove skin and all visible fat from chicken pieces. Place chicken,
onion, tomato, lime juice, parsley, thyme, rosemary, ginger and cinnamon in
a glass bowl;

cover and let stand in refrigerator 2 hour to marinate. Transfer to a Dutch
oven or stewing pot; add water, salt (optional), and pepper. Cover, bring
to a boil; reduce heat and simmer 1-1/2 hours or until tender (start
checking after 1 hour). Melt margarine in a small saucepan; stir in flour
and nutmeg until blended. Remove and strain 1-1/2 cups liquid from stew and
add to flour mixture; stir-cook about 2 minutes until thickened. Place
chicken pieces on a warm platter; serve with sauce. (Strain remaining
liquid from stew for later use).
Each serving: 1/6 recipe = 3 protein and 1/2 fat choice
2 g carbohydrate, 21 g protein, 11 g fat
191 calories
Source: Choice Cooking, Canadian Diabetes Association
This recipe can be used interchangeably by the Weight Watchers Dieter and
a person on a diabetic diet.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Spicy Tomato Chicken
Categories: Low-cal/fat, Poultry, Diabetic, Alcohol, Main dish
Yield: 4 servings

-JUDI M. PHELPS (BNVX05A) 2 Egg whites
1/2 c Quaker Oat Bran hot cereal; 2 Chicken breasts; split,
-uncooked -boned, skinned (abt 3/4 lb)
1 1/2 ts Thyme leaves; crushed 2 tb Vegetable oil
1 1/2 ts Garlic powder 1/4 c Dry white wine
1/8 ts Ground red pepper; use 1/4 1 cn Low sodium tomato sauce-8oz
-tsp. if you like it spicy 1/2 c Green onions; sliced

------------------------IS AL IN ST. LOUIS OR HOME N------------------------

In shallow dish, combine oat bran, thyme, garlic powder, and red pepper.
In another shallow dish, lightly beat egg whites. Pound each chicken breast
between sheets of waxed paper to even thickness. Coat with oat bran
mixture; shake off excess. Dip into egg whites, then coat again with oat
bran mixture. Saute chicken in oil over medium heat about 6 minutes; turn.
Cook an additional 6-8 minutes or until juices run clear when pierced with
fork. Remove to serving platter; keep warm.
Increase heat to high; add wine, mixing well with drippings. Add tomato
sauce and green onions; heat through. Pour over chicken just before
serving. Garnish with sliced green onions, if desired.

Nutrition info, each serving (1 breast) provides:
Calories 230, protein 25 g, carbohydrate 12 g, fat 9
g, fiber 3 g, sodium 95 mg, cholesterol
95 mg, cholesterol 50 mg.
Diabetic exchanges: 3 lean meat, 1 veg,
1/2 starch/bread

Source: Favorites Recipes, Quaker Oat Bran family.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Quick Seafood Newberg
Categories: Diabetic, Seafood, Main dish
Yield: 4 servings

1 cn Cream of shrimp soup -10 oz. -scallops or a combination
2 tb Sherry OR 1 tb. sherry and -of the shellfish
-1 tb. milk 4 sl Toast OR 4 popovers
8 oz Shrimp, crab, lobster,

SOURCE: Sugar Free...That's me! by Judith S. Majors, copyright 1978,
ISBN #0-345-28708-8, Library of Congress Catalog Card #:78-74029. Formatted
into MM by Ursula R.Taylor.
Heat undiluted soup isn saucepan with sherry. Add shellfish. Heat until
hot and bubbly. Serve on toast or in popovers.
Makes 4 servings.
Nutritional info: 1 serving = 225 calories
Exchanges per serving: 1 1/4 bread, 2 low-fat meat and 1/2 fat
exchanges...

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---------- Recipe via Meal-Master (tm) v8.01

Title: Raspberry Slush
Categories: Diabetic, Beverages, Fruits
Yield: 2 servings

1/2 c Fresh raspberries, rinsed About 1 cup chilled
1/2 c Fresh orange juice -sparkling mineral water
3 ea Ice cubes

SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph.D., and Frances Towner Giedt, Copyrright 1993. ISBN #0-553-08760-6.
Formatted into MM by Ursula R. Taylor.
Place raspberries (reserve a few for garnish), orange juice, and ice
cubes in a blender. Puree until smooth. Pour into 2 tall glasses, filling
halfway. Add mineral water to fill each glass. Float reserved berries in
drinks.
Makes 2 servings.
PER SERVING: calories - 43, protein - 1 g, carbohydrate - 10 g, fat -
trace, calories from fat - less than 1%, dietary fiber - 2 g, cholesterol -
0 mg, sodium - 4 mg, potassium - 171 mg.
JOSLIN EXCHANGES: 1 fruit.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Rice And Lentils
Categories: Vegetables, Diabetic, Rice
Yield: 4 servings

1 md Onion, chopped 1/4 ts Ground Coriander
2 cl Garlic, minced 1/4 ts Ground Black Pepper
2 tb Vegetable Oil 1/4 ts Salt
1 ts Ground Turmeric 1 c Brown Rice, uncooked
1/2 ts Paprika 1 c Dried Lentils, sorted and
1/4 ts Ground Cloves -washed
1/4 ts Ground Cinnamon 4 c Water

Saute the onion and garlic in the oil in a large saucepan. Add the spices
and cook over low heat for 4 minutes. Add the rice and lentils and stir to
mix well. Pour in the water. Bring to a boil, turn the heat to low and cook
for 45 to 50 minutes, or until the rice and lentils are tender.

One Serving = Calories: 232 Carbohydrates: 34 Protein: 10 Fat: 8 Sodium:
262 Potassium: 325 Cholesterol: 0

Exchange Value: 2 Bread Exchanges + 1 Lean Meat Exchange + 1 Fat Exchange

Source: Holiday Cookbook, American Diabetes Association, ISBN
0-13-024894-0, by Betty Wedman, M.S.,R.D.

Shared by: Norman R. Brown

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fruit Cookies - No Sugar, Eggs Or Flour
Categories: Cookies, Fruits, Diabetic
Yield: 24 servings

3 Med. sized ripe bananas 1 1/2 c Coarsely chopped mixed dried
1/3 c Peanut or safflower oil Fruits (such as dates,
1 ts Vanilla Apricots and raisins)
1/8 ts Salt 1/2 c Chopped nuts (walnuts,
1 1/2 c Rolled oats Almonds or pecans)
1/2 c Uncooked oat bran

Preheat oven to 350 degrees. Grease 2 large cookie sheets.
Mash bananas in large bowl until smooth. (You should have about 1-1/2
cups.) Stir in oil, vanilla and salt.
Add oats, oat bran, mixed fruits and nuts; stir well to combine.
Drop by rounded measuring tablespoonfuls onto prepared cookie sheets,
about 1 inch apart. Flatten out slightly with back of spoon.
Bake about 20-25 minutes or until bottom and edges of cookies are lightly
browned. Transfer cookies onto wire rack to cool completely. Store in
refrigerator.
Makes 2 dozen. 105 calories per cookie, 2 g pro, 5 g fat, 14 g carb, 14
g sod, o mg chol.
Pat Empson 05/25 09:48 am

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---------- Recipe via Meal-Master (tm) v8.01

Title: Grandma's Applesauce Cake
Categories: Low-cal/fat, Diabetic, Cakes
Yield: 6 servings

1/4 c Butter, softened 2 ts Cinnamon
3 lg Eggs 1/2 c Raisins; optional
1/2 c Unsweetened apple juice 1 Fresh apple, washed, peeled
1/2 c Unsweetened applesauce Cored & thinly sliced
2 c Unbleached white flour Topping:
2 ts Baking powder Unsweetened applesauce
1 ts Baking soda Warmed over medium heat..

In a medium sized bowl beat together until creamy - butter, eggs, apple
juice, and applesauce. Add flour, baking powder, baking soda, and
cinnamon. Beat well. Stir in raisins if desired. Oil and flour an 8 square
baking pan. Line bottom of pan, 1 layer deep, with thinly sliced apple.
Spoon batter over apples and smooth top. Bake at 350 degrees for 25 to 30
minutes or until well-browned. Invert onto a wire rack to cool, apple side
up. Serve apple side up on individual dessert plates and spoon warm
applesauce over each portion. Serves: 6 This is a recipe from SWEET AND
SUGARFREE cookbook by Karen E. Barkie.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tapioca Pudding - Diet
Categories: Pudding, Party, Chocolate, Low-cal/fat, Diabetic
Yield: 8 servings

1/2 c Minute tapioca 2 ts Vanilla extract
4 c Skim milk SEE NOTE in Description to
6 tb Sugar twin -make chocolate tapioca.
2 Egg whites

Combine all ingredients in medium saucepan. Stir to blend. Let stand 5
minutes. Cook, stirring constantly, over medium heat until mixture comes
to a full boil. Pudding thickens as it cools. Remove from heat. Cool 20
minutes. Stir, serve warm or chilled. For chocolate tapioca add 3 tbsp.
Hershey's cocoa powder to list of ingredients. 1 serving = 1 bread, 1 milk.
Calories = 80. Posted on *P by Chrisine Walsh - ID #XBGF46B.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tapioca Nectar Fluff
Categories: Diabetic, Dessert, Snacks
Yield: 5 servings

1/4 c Quick-cooking tapioca -to 1/2 cup sugar
6 oz Apricot nectar 1/2 ts Pure vanilla extract
6 oz Unsweetened pineapple juice 1/4 ts Pure orange extract
1 tb Fresh lemon juice 1 ea Egg white
3/4 c Water 3 ea Maraschino cherries, sliced
1 ea Egg, separated -thin
Sugar substitute equivalent

SOURCE; The Art of Cooking for the Diabetic, Revised Edition by Mary
Abbott Hess, R. D., M. S., and Katharine Middleton, copyright 1988, 1978 BY
Mary Abbott Hess. Formatted into MM by Ursula R. Taylor.
Mix tapioca, apricot nectar, pineapple juice, lemon juice, water, and
beaten egg yolk in a heavy pan; let stand 5 minutes. Bring to a full boil
over medium heat; cook and stir constantly 6 - 8 minutes. Remove from heat;
add sweetener and flavorings; mix well. Beat egg white to soft peak.
Gradually add tapioca, stirring quickly only until blended. Serve warm or
chilled. Garnish with sliced maraschino cherries.
5 servings (yield 2 1/2 cups) - 1 serving = 1/2 cup.
NUTRITIVE VALUES per serving: 21 g Cho, 2 g Pro, 1 g Fat, 99 Cal, 0.2 g
Fiber, 137 mg sodium, 54 mg chol.
Food Exchanges per serving: 1 Fruit Exchange plus 1/2 Starch Exchange.
Low-sodium diets: This recipe is suitable.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Baked Custard #2 - diabetic
Categories: Pudding, Diabetic, Dessert, Snacks
Yield: 4 servings

1 1/2 c Skim milk 1/8 ts Ground nutmeg, optional
2 lg Eggs, beaten slightly ** **PERSONAL NOTE from Ursula
2 tb Sugar -R. Taylor - to cut down on
1/8 ts Salt -fat content - use egg
1 ts Pure vanilla extract -substitutes instead of eggs

SOURCE: The Art of Cooking for the Diabetic, Revised Edition by Mary
Abbott Hess,R. D., M. S., and Katharine Middleton. Copyright 1988, 1978 by
Mary Abbott Hess. Formatted into MM by Ursula R. Taylor.
If you want to unmold this Baked Custard, leave cups in the refrigerator
2 to 3 extra hours.
Preheat oven to 325F. Heat milk in the top of a double boiler over
simmering water until surface begins to wrinkle. Blend together the eggs,
sugar, salt, and vanilla. Add hot milk gradually, stirring to mix well.
Pour into four 6-ounce individual custard cups. Sprinkle surface lightly
with nutmeg. Set cups in a deep pan; pour hot water around cups to come to
within 1/2 inch of tops of custard cups. Bake 50-60 minutes or until knife
tip inserted in center of custard comes out clean. Remove from heat and
water pan. Chill for several hours before serving.
Yield: 4 servings - 2 cups. 1 serving = 1/2 cup.
NUTRITIVE VALUES per serving: Cho 11 g, Pro 6 g, Fat 3 g, Cal 95, Fiber
0 g, Sodium 143 mg, Chol 139 mg.
Food Exchanges per serving: 1 Low-fat Milk Exchanges.
Low-sodium diets: Omit salt.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Baked Custard #3 - diabetic
Categories: Diabetic, Pudding, Dessert, Snacks
Yield: 6 servings

2 1/2 c Low-fat milk (2% milkfat) Nutmeg
3 tb Granulated sugar replacement **PERSONAL NOTE from Ursula
1/4 ts Salt -R. Taylor - to cut down on
1 ts Vanilla extract -fat - use egg substitute
3 ea Eggs ** -instead of eggs.

SOURCE: Diabetic Candy, Cookie & Dessert Cookbook by Mary Jane Finsand,
copyright 1982, ISBN #0-8069-5568-6 AACR2, #0-8069-5569-4 (lib. bdg.) and
#0-8069-7586-5 (pbk.). Formatted into MM by Ursula R. Taylor.
Combine milk, sugar replacement, salt, vanilla and eggs in large bowl;
beat to blend well. Pour into six 1/2 Cup individual baking cups; sprinkle
with nutmeg. Set cups in large baking pan. Add 1 inch of water to pan; bake
custard at 350F for 45 minutes, or until knife inserted in center comes out
clean.
MICORWAVE: Cook on Defrost for 15 to 17 minutes. Turn dish a quarter
turn every 5 minutes. Allow to set 5 minutes before serving.
Yield: 6 servings
Exchange 1 serving: 1/2 fruit and 1/2 medium-fat meat
Calories 1 serving: 82

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---------- Recipe via Meal-Master (tm) v8.01

Title: Caramel Custard Cup
Categories: Diabetic, Pudding, Snacks, Dessert
Yield: 2 servings

1 tb Lo-cal maple syrup ** 1 ts Vanilla extract
1 ea Egg 1 ds Salt
1/2 c Evaporated skimmed milk **PERSONAL NOTE from Ursula
1/3 c Water -R. Taylor - why not use
1 tb Granulated sugar replacement -Cary's SF Syrup.

SOURCE; Diabetic Candy, Cookie & Dessert Cookbook by Mary Jane Finsand.
Copyright 1982. ISBN #'S 0-8069-5568-6 AACR2, #0-8069-5569-4 (lib. bdg.) &
0-8069-7586-5 (pbk.). Formatted into MM by Ursula R. Taylor.
Divide maple syrup evenly between 2 custard cups. Combine egg, milk,
water, sugar replacement, vanilla and salt in mixing bowl; beat or whisk
until well blended. Carefully pour custard mixture over syrup in custard
cups. Set cups in shallow pan holding 1 inch of water. Bake at 350 F for
50 minutes, or until knife inserted in center comes out clean.
MICROWAVE: Water bath NOT needed. Cook on Low for 8 to 10 minutes or
until edges are set and center is soft but not runny. Allow to rest 10 to
15 minutes before serving.
Yield: 2 servings
Exchange 1 serving: 1 lean meat and 1/2 fruit
Calories 1 serving: 85

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tapioca Custard Pudding
Categories: Diabetic, Pudding, Dessert, Snacks
Yield: 8 servings

1/2 c Tapioca 1 ds Salt
1 qt Milk 2 ea Egg yolks, slightly beaten
3 tb Granulated sugar replacement 1 ts Vanilla extract

SOURCE: Diabetic Candy, Cookie & Dessert Cookbook by Mary Jane Finsand.
Copyright 1982. ISBN #'S 0-8069-5568-6 AACR2, #0-8069-5569-5 (bb.bdg.) &
0-8069-7586-5 (pbk.). Formatted into MM by Ursula R. Taylor.
Combine tapioca, milk, sugar replacement and salt in medium saucepan;
stir to blend. Allow to rest 10 minutes. Place pan on heat and bring to a
boil. Reduce heat, and cook and stir until mixture thickens. Remove from
heat. Pour small amount of hot tapioca mixture into egg yolks, stirring to
blend. Pour egg yolk mixture back into the pan, and return to heat. Cook
and stir until mixture thickens, or about 3 minutes. Remove from heat, stir
in vanilla, and serve hot or cold.
Yield: 8 servings
Exchange 1 serving: 1 bread, 1 fat
Calories 1 serving: 110

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sugar-Free Fudge #1 (VG)
Categories: Diabetic, Candies, Chocolate, Low-cal/fat
Yield: 6 servings

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---------- Recipe via Meal-Master (tm) v8.01

Title: Poppy Seed Sauce
Categories: Diabetic, Sauces
Yield: 20 servings

1 c Plain low-fat yogurt 2 tb Apple cider vinegar;
2 ts Grated orange zest; 1 tb Orange juice concentrate;
2 ts Grated lemon zest; -frozen
2 tb Raspberry vinegar 3 tb Poppy seed;
-=OR=-

In a small bowl, combine all ingredients and stir until well blended. Chill
before serving to develop taste. Makes about 1 1/4 cup. 20 servings (1
tablespoon). Serve over fresh fruit or fruits and vegetables salads. Food
Exchange per serving: FREE; CAL: 13; CHO: 0mg; CHO: 1g; CAR: 1g; PRO: 1g;
SOD: 9gm; FAT: 1g;

Source: Light & Easy Diabetic Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Creamy Garlic Dressing
Categories: Diabetic, Dressings
Yield: 12 servings

1/2 c Evaporated skim milk; -frozen
2 tb Fresh lemon juice; 1/4 ts Paprika;
2 lg Garlic cloves; minced 1/4 ts White pepper;
1/4 ts Salt; 2 ds Sesame oil;
1 ts Dried dill weed; ds Red(cayenne) pepper;
1 ts Apple juice concentrate;

Place all ingredients in a blender and process until smooth. Chill before
serving. Food Exchange per serving: FREE; CAL: 11; CHO: 0mg; CAR: 2g; SOD:
50mg; FAT: 0g; Makes about 3/4 cup; 12 servings (1-tb each)

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
your via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tasty Tahini Dressing
Categories: Diabetic, Dressings, Salads
Yield: 8 servings

1/4 c Tahini; 2 tb Fresh lemon juice;
6 tb Water; ds Red (cayenne) pepper;

Tahini, also called sesame paste, is available natural food stores. This is
nice on fish, poultry, tofu, omelets or salads. Blend all ingredients
together with wire whisk. Makes about 1/2 cup. Food Exchange per serving:
1/2 FAT EXCHANGES;CAL: 27; CHO: 0g; CAR: 1g; PRO: 1g; SOD: 1mg; FAT: 2g;
1/2 cup; 8 servings (1-tb each)

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Creamy Tofu Dressing
Categories: Diabetic, Dressings, Salads
Yield: 32 servings

1 c Firm tofu; (bean curd) 1/4 ts Dried leaf oregano;
-sliced 1/4 ts Dried leaf marjoram;
1 lg Garlic clove; minced 3 tb Balsamic vinegar;
2 tb Low-sodium soy sauce; 3 Green onions; chopped
1 Lemon; juice with plup 1/4 c Water; about

Place tofu slices in a blender or a food processor fitted with the metal
blade. Add remaining ingredients and only as much water as needed to make
desired consistencey. Process until smooth. Makes 2 cups. Food Exchange
per serving: FREE; CAL: 9; CHO: 0mg; CAR: 1g; PRO: 1g; SOD: 1g; FAT: 1g;
Makes about 2 cups; 32 servings (1-tb each)

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Anchovy Yogurt Dressing
Categories: Diabetic, Dressings, Salads
Yield: 12 servings

1/2 c Plain low-fat yogurt; 1/8 ts White pepper;
1 tb Salflower; 1 cl Garlic; minced
-=OR=- 2 tb Fresh parsley; chopped
1 tb Corn oil; 1 tb Anchovy paste;
2 tb White vinegar; ds Red(cayenne)pepper
pn Salt;

Excellent dressing for vegetables, pasta, fish, or salads.

Place all ingedients in a blender and process until smooth. Refrigerate to
blend flavors; adjust seasoning before serving. Makes about 3/4 cup. Food
Exchange per serving: FREE; CAL: 21; CHO: 2mg; CAR: 1g; PRO: 0g; SOD: 38mg;
FAT: 2g; Makes about 3/4 cup. 12 servings(1-tb each)

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Balsamic Vinaigrette
Categories: Diabetic, Salads, Dressings
Yield: 12 servings

1 tb Dijon-style mustard; 1 cl Garlic; minced
1/4 c Balsamic vinegar; 2 tb Safflower oil;
2 tb Water; 2 tb Virgin olive oil;
2 tb Fresh lemon juice Salt & pepper to taste;
1/4 ts Dried leaf tarragon;

In a jar, combine the mustard, vinegar, water, lemon juice, tarragon and
garlic. Shake well to combine. Add oils and shake again. Season with salt
and pepper. Chili before serving. Makes about 3/4 cup. 12 servings(1-tb
each). Food Exchange per serving: 1 FAT EXCHANGE; CAL: 44; CHO: 0mg; CAR:
1g; PRO: 0g; SOD: 36mg; FAT: 5g;

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Family-Favorite Oatmeal (Lf)
Categories: Diabetic, Low-fat/cal, Breakfast, Fruits
Yield: 6 servings

3 c Hot cooked oatmeal; 1 md To large apple; at room temp
1/4 c Light brown sugar; -cut into small chunks
Brown sugar sub equal to 1/3 c Raisins;
-1/4 cup 2 tb Walnuts; or pecans, chopped
1 ts Cinnamon;

--------------------------------PER SERVING--------------------------------
2 7/8 x *gm Total Fat 4 x *gm Fiber
3/8 x *gm Sat Fat 7 x *mg sodium
171 x *Cals

Stir brown sugar and cinnamon into cooked oatmeal. Add apple chunks,
raisins, and chopped nuts. Serve hot.

From One Meal At A Time by Martin Katahn

Food & Wine RT [*] Category 7, Topic 8 Message 358 Sat May 29, 1993
A.ENGLISH [Al & DianeE] at 23:13 EDT

From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$
71511,2253, GT Cookbook echo moderator at net/node 004/005

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---------- Recipe via Meal-Master (tm) v8.01

Title: Buttermilk Mustard Dressing
Categories: Diabetic, Dressings, Salads
Yield: 12 servings

1/2 c Buttermilk; 1 Green onion;
1/4 c Plain low-fat yogurt; 2 ts Lemon zest; grated
2 ts Dijon-style mustard; 2 ts Orange zest; grated
1 1/2 tb Cucumber; peeled seeded ds White pepper;
-grated

Blend all ingedients together and chill before serving. Makes about 3/4
cup. 12 servings Food Exchange per serving: FREE; CHO: 0mg; CAR: 1g; PRO:
0g; SOD: 0g; FAT: 0g;

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Creamy Italian Dressing
Categories: Diabetic, Dressings, Salads
Yield: 6 servings

1 tb Virgin Olive oil; 1/4 ts Leaf oregano;
1 tb Vegetable oil; 1/8 ts Salt;
4 tb Fresh lemon juice; Pepper to taste

Mix all ingredients together and refrigerate. Shake well before using.
Makes 1/3 cup = 6 servings. Food Exchange per serving: 1 FAT EXCHANGE; CAL:
46; CHO: 0mg; CAR: 1g; PRO: 0g; FAT: 5g;

Source: Light & Easy Diabetes Cuisine by Betty Marks. Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Ginger-Soy Marinade
Categories: Diabetic, Sauces, Meats, Fish, Poultry
Yield: 6 servings

1/4 c Cider-vinegar; 1 tb Gingerroot; grated
2 tb Low-sodium soy sauce; 1/4 c Orange juice concentrate;
2 Green onion; 2 tb Fresh lomon juice;

Mix all ingredients together in a small bowl. Use to marinate meat, fish,
chicken for an hour or overnight, turning to coat from time to time.
Remaining marinade may be used to baste meat while is cooking.
Makes 3/4 cup = 6 servings.

Food Exchange per serving: FREE; CAL: 46; CHO: 0mg; CAR: 6g; PRO: 1g; SOD:
202mg; FAT: 0g;

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---------- Recipe via Meal-Master (tm) v8.01

Title: Italian Dressing
Categories: Diabetic, Salads, Dressings
Yield: 8 servings

1/4 c Chicken broth 1 cl Garlic; minced
1 tb Virgin olive oil; 1/2 ts Dried leaf basil;
2 tb Red wine vinegar; pn Dried leaf thyme
2 ts Dijon-style mustard; Salt and pepper to taste;

Mix all ingredients together in a small jar and shake well. Chill before
serving. Makes 1/2 cup = 8 serving. Food Exchange per serving: FREE; CAL:
17; CHO: 0mg; CAR: 0g; PRO: Og; SOD: 43mg; FAT: 2g;

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sky-High Rice Salad
Categories: Diabetic, Salads, Rice, Vegetables
Yield: 6 servings

3 c Rice, regular; cooked, cold 3/4 ts Salt
1 c Corn, whole kernel; cooked, Pepper, black; to taste
-cold 1/4 ts Curry powder
1 c Celery; thinly sliced 2 tb Chutney
1/4 c Pepper, green; chopped 1/3 c Dressing, French
1/4 c Olived, stuffed; sliced Crisp salad greens
3 tb Onion; minced 2 Eggs; hard-cooked, sliced
1/4 c Pickle, dill; chopped

Combine first 9 ingredients. Stir curry powder and chutney into French
dressing; pour over salad. Toss lightly, and chill until serving time.
Mound on crisp salad greens. Garnish with slices of hard-cooked eggs.

SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy
Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Baked Beef and Rice
Categories: Diabetic, Main dish, Meats, Casseroles, Rice
Yield: 6 servings

1 1/2 lb Ground beef 1 ts Paprika
1 c Rice, regular 2 oz Olives, stuffed; sliced
1 sm Onion; chopped 2 c Tomato juice
2 tb Bacon drippings 1 1/2 c Water; boiling
1 1/2 ts Salt 1/2 c Cheese, Cheddar; shredded
1/2 ts Pepper

Saute ground beef, rice, and onion in bacon drippings. Pour off drippings.
Add remaining ingredients except cheese; mix well. Place in a 1-1/2 quart
casserole. Cover tightly; bake at 300 degrees for 1 hour. Uncover;
sprinkle with cheese and continue baking about 10 minutes or until cheese
is melted.

SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy
Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mushrooms and Rice
Categories: Diabetic, Rice, Vegetables, Side dishes
Yield: 6 servings

3 oz Mushrooms, sliced ds Pepper, white
2 tb Butter (or marg.); melted 1/4 c Sherry
1/2 ts Salt 3 c Rice; hot, cooked

Drain mushrooms, reserving liquid. Saute mushrooms in butter about 5
minutes. Add salt, pepper, and sherry; simmer about 5 minutes. Stir in
rice; add liquid drained from mushrooms and heat thoroughly.

SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy
Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Festive Orange Rice
Categories: Diabetic, Side dishes, Rice, Vegetables, Fruits
Yield: 6 servings

2 tb Onion; minced 1 c Orange juice
2/3 c Celery; chopped 1 1/2 c Water
3 tb Margarine; melted 1 1/4 ts Salt
1 c Rice, regular; uncooked 1/8 ts Thyme
2 tb Orange rind; grated

Saute onion and celery in margarine in saucepan until tender. Add
remaining ingredients; bring to a boil. Lower heat; cover and simmer about
20 minutes or until rice is tender. Remove from heat; toss lightly with a
fork. Replace cover and let rice stand until dry, about 5 to 10 minutes.

SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy
Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tomato-Rice Parmesan
Categories: Diabetic, Rice, Cheese, Side dishes
Yield: 4 servings

1 lg Onion; chopped 1 1/2 c Water
1 Garlic clove; minced 1/2 ts Salt
2 tb Butter (or marg.); melted 1/8 ts Pepper, black
1 c Rice, reguar; uncooked 1/4 c Cheese, Parmesan; grated
1 cn Soup, cream of tomato

Saute onion and garlic in butter until onion is tender but not brown. Add
rice and cook until golden, stirring constantly. Add soup, water, salt,
and pepper. Heat to boiling; stir. Reduce heat; cover and simmer over low
heat 20 to 30 minutes or until rice is tender and liquid is absorbed.
Remove from heat; stir in Parmesan cheese. Serve hot.

SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy
Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Marinated Cucumbers
Categories: Diabetic, Vegetables, Salads, Side dishes, Rice
Yield: 6 servings

6 lg Cucumbers, sliced 1/2 ts Seasoned salt;
1 lg Onion; chopped 2 tb Olive Oil;
3/4 c Rice vinegar; 1/8 tb Pepper; coarsly ground

Combine all ingredients together in large bowl. Mix well. Cover.
Refrigerate four to six hours. Serve with salad, or by itself.

Source: Our daughter created this recipe....like them cucumbers. Brought to
you and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Greens Galore
Categories: Diabetic, Salads, Side dishes, Vegetables
Yield: 5 servings

10 c Kale, Swiss Chard, Mustard 1/3 c Water
Greens, or a combination of Salt & pepper to taste
2 md Onions, thinly sliced Juice of 1/2 lemon, optional
2 ts Olive oil

Wash the greens well and chop some of the stems with the leaves. In a large
saucepan, cook onions in oil or butter until golden. Add greens and water.
Cover and cook over medium heat, stirring occasionaly, just until the
greens are tender. Season with salt & pepper. Sprinkle with lemon juice if
desired. Found on the cooking echo and have not used these greens to much.
I have the greens a Free. The onion could count as a 1/2 to 1 vegetables.
Sure that some could use this.

Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE

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---------- Recipe via Meal-Master (tm) v8.01

Title: Meal-In-A-Bowl Potato Salad
Categories: Diabetic, Salads, Vegetables, Main dish
Yield: 6 servings

-----------------------------------SALAD-----------------------------------
1 1/2 lb Small red new potatoes 1/2 sm Red onion; thinly sliced and
-unpeeled -separated into rings
1 Green pepper; seeded and 1/2 c Pitted ripe black olives
-sliced crosswise into rings -sliced in half crosswise
4 Hard-boiled eggs 1/4 c Parsley; minced

----------------------------------DRESSING----------------------------------
1 1/4 c Plain low-fat yogurt 1 1/2 ts Dijon mustard
3 tb Fresh; dill snipped 1/2 ts Sugar
1 tb Fresh lemon juice 1/4 ts Salt; optional
1 tb Lemon juice 1/2 ts Freshly ground black pepper
1 tb Olive oil

Steam the unpeeled potatoes until they are just tender when pierced with a
fork, but not mushy. If they are very small, leave them whole, or, when
cool enough to handle, cut them in half or quarters with a very sharp
knife, taking care not to pull off the skin. Place them in a large bowl, or
on a serving platter surrounded by the green pepper rings.

Slice the eggs crosswise, but remove and discard two of the yolks. Arrange
the slices over the potatoes. Add the onion rings and olives, and sprinkle
the salad with the parsley. In a small bowl, combine the dressing
ingredients. Pour the dressing over the salad. Either serve the salad as
is, or toss it gently. The salad may be served at room temperature or
chilled. Source: Jane Brody's Good Food Book.

Shared and MM by Judi M. Phelps. Internet: Judi.Phelps@sjc.com, or
JPHELPS@nvn.com Nancy O'Brion NOTE: I found this on the cooking echo and
really haven't had the time to figure out the exchanges. If some one trys
this please help me on this one!

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fruit Punch 1
Categories: Diabetic, Beverages
Yield: 1 servings

1 pk Tropical punch powder 12 oz Frozen OJ concentrate,
-sugar free (.35 oz) -thawed, unsweetened
4 3/4 c Water 4 qt Diet white soda

In a large pitcher combine soft drink mix and water; mix well. Add orange
juice concentrate; mix well. When ready to serve, pour into punch bowl and
add the white soda. Yield: 20 servings (5 quarts).

diabetic Exchanges: One serving equals 1/2 fruit; also, 38 calories, 3 mg
sodium, 0 cholesterol, 9 gm carbohydrate, trace protein, trace fat. Source:
Taste of Home August/September 1993 From: Kaitlin Young

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---------- Recipe via Meal-Master (tm) v8.01

Title: Zucchini-Meat Sauce
Categories: Diabetic, Meats, Sauces, Vegetables, Main dish
Yield: 6 servings

1 lg Onion chopped 1 1/2 lb Zucchini (about 6),
-unpeeled, finely diced 2 c Tomato sauce
3 tb Parsley, fineiy 2 ts Basii
-chopped 1 Bay leaf
2 Cloves garlic, crushed 1 lb Ground beef
1/2 c Vegetable oil (or less)

Saute onion, parsiey and garlic in oil about 10 minutes: Stir in zucchini
and simmer about five minutes, stirring occasionally. Add tomato sauce
basil, bay leaf and simmer for 30 minutes, stirring occasionally.
Meanwhile, brown ground beef until just brown and separated. Stir meat into
first mixture (remove bay leaf) and serve hot, with Parmesan cheese, over
pasta, potatoes or rice, or even a bun.

Source: The Everett Herald; August 28 th 1991 Found by Fran McGee

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---------- Recipe via Meal-Master (tm) v8.01

Title: Quick Egg Soup
Categories: Diabetic, Eggs
Yield: 1 1/2 cups

1 1/2 c Boiling water 1 Egg;
1 Cube bouillion;

Dissolve bouillon cube in bowling water; remove from heat. Beat egg; blend
egg; blend into vegetable broth. Reheat slowly DO NOT BOIL! Food Exchnge
per serving: 1 MEDIUM-FAT EXCHANGE; CAL: 80;

Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you
and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Low-Calorie Spiced Tea Mix
Categories: Diabetic, Beverages, Kids
Yield: 72 sweet ones

1/4 c + 2 tb orange flavored 3/4 c Iced tea mix; sugar free
-drink mix;sugar-free 1 ts Ground cloves
1/4 c Lemondade flavored-drink mix 2 tb Ground cinnamon;
-sugar-free

1. Combine all ingredients, stirring until blended. Store mixture in an
airtight container. 2. For each serving, place 1 teaspoon mix in a cup. Add
1 cup hot water, stirring well. Serve hot. Food Exchange Per Serving: FREE;
CAL: 1; CAR: TR; PRO: TR; FAT: TR; SOD: 1 MG;

Source: All New Cookbook For Diabetics And Their Families. Brought To You
And Yours Via Nancy O'Brion And Her Meal Master Typed for you and yours via
her nieghbor Sophia Robinson; age 12

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pineapple-Peach Frappe'
Categories: Diabetic, Beverages, Kids, Low-fat/cal
Yield: 6 sweet ones

1/2 c Pineapple;water-packed 1 c Low-fat yogurt;plain,
-Chunks -unsweetened
1/2 c Pineapple juice; unsweetened 1 c Skim milk;
2 Water-packed peach halves; Sugar subsitute to equal 2
-Canned and dice -tablespoons sugar

1. Combine pineapple, juice, and peaches in container of an electric
blender or food processor; process until pureed. 2. Add yogurt, milk, and
sugar subsititute; continue to process until smooth and thickened. 3.Pour
into individuals glasses, and serve immediately. Food Exchange Per-Serving:
1 FRUIT EXCHANGE + 1 MILK EXCHANGE; CAL: 133; CHO: 6 MG; CAR: 23 GM; PRO: 7
GM; FAT: 1 GM; SOD: 103 MG;

Source: All New Cookbook For Diabetics And Their Families Brought to you
and yours via Nancy O'Brion and Her Meal Master Typed for you and yours by
her neighbor Sophia Robinson=age 12

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate-Banana Shake
Categories: Diabetic, Kids, Beverages
Yield: 3 sweet ones

2 Skim milk; 1 ts Unsweetened cocoa;
1 md Banana; sliced

Combine all ingredients in container of electric blender or food processor;
process until frothy. Pour into individual glasses immediately. Food
Exchanges per serving: 1 SKIM MILK EXCHANGE; CHO: 2mg; CAL: 95; CAR: 17gm;
PRO: 6gm; FAT: TR; SOD: 85mg;

Source: All New Cookbook for Diabetic and Their Families. Brought to you
and yours via Nancy O'Brion and her Meal-Master Typed for you and yours by
her nieghbor; Sophia Robinson=age 12

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: English Pea Soup
Categories: Diabetic, Soups/stews, Vegetables
Yield: 8 sweet ones

10 oz (1) Pkg frozen English peas; 2 ts Bouillion granules;
1/4 md Head lettuce; -chicken-flavored
3 oz Fresh lettuce; 1/8 ts Pepper;
3 oz Fresh spinach leaves; 1 1/4 c Water;
1/2 c Green onions; chopped 1/4 c Skim water

Comine English peas, lettuce, spinach, green onions, bouillion granules,
chervil and pepper in a large saucepan; stir in water. Cover and bring to a
boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and
stir in milk. Cook over medium heat, stirring frequently, until thoroughly
heated. Food Exchange per serving: 1/2 STARCH EXCHANGE; CAL: 46; CHO: tr;
CAR: 8gm; SOD: 64mg:

Source: All New Cookbook for Diabetics and Their Families. Brought to you
and yours via Nancy O'Brion and her Meal-Master

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Garden Soup
Categories: Diabetic, Soups/stews, Vegetables, Poultry
Yield: 10 sweet ones

6 c Water 1/2 c Carrots; sliced
2 c Tomato juice; 1/2 c Celery; chopped
1 c Potato; peeled chopped 2 tb Chicken bouillon granules;
1 c Onion; chopped -flavored
1 c Lima beans; 1 ts Garlic powder;
3/4 c Chicken; chopped cooked 1 1/2 ts Worcestershire sauce;

Combine all ingredients in a large Dutch oven. Cover and bring to a boil.
Reduce heat and simmer 45 minutes to 1 hour. Serve hot. Food Exchange per
serving: 1 STARCH EXCHANGE PER SERVING: CAL: 84; CHO: 6mg; CAR: 15gm; PRO:
4gm; FAT: 1gm; SOD: 250mg;

Source: All New Cookbook for Diabetic and Their Families. Brought to you
and yours via Nancy O'Brion and her Meal-Master.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Country Chili
Categories: Diabetic, Beans, Soups/stews, Chili, Vegetarian
Yield: 6 sweet ones

1 lg Onion; chopped 1/2 ts Whole oregano; dried
1 cl Garlic; chopped 1/2 ts Whole thyme; dried
1 tb Margarine; reduced-calorie 1/4 ts Pepper
-melted 16 oz (1 cn) tomatoes, undrained
1 ts Salt; -and chopped
1 ts Whole basil; dried 8 oz Red Kidney beans, undrained
1 ts Chili powder;

Saute onion and garlic in margarine in a large saucepan until tender. Add
salt, basil, chili powder, oregaro, thyme, and pepper, stirring well. Stir
in tomatoes and beans. Simmer, uncovered, 10 to 15 minutes. Serve hot.
Food Exchange per serving: 1 STARCH EXCHANGE; CAL: 76; CHO: Omg; CAR: 13gm;
PRO: 3gm; FAT: 1gm; SOD: 811 mg;

Source. All New Cookbook for the Diabetic and Their Families. Brought to
you and yours via Nancy O'Brion and her Meal-Master.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Old-Fashioned Bread Pudding
Categories: Diabetic, Breads/bm, Desserts
Yield: 8 sweet ones

6 sl White bread; day-old 1 ts Ground cinnamon;
-crust removed 1/2 c Seedless raisins;
2 tb Margarine; reduced-calorie Vegetable cooking spray;
-melted 4 Eggs;
Sugar substitue to equal 3/4 2 c Skim milk;
-cup, divided 1 ts Vanilla extract;

Brush bread lightly with melted margarine; sprinkle with 1 ts sugar
substitute and cinnamon. Quarter each bread slice. Layer with raisins in
a 1 1/2 -quart casserole dish coated with cooking spray. Set dish aside.
Combine eggs, milk, vanilla, and remaining 2 ts sugar substitute; pour over
bread and raisins in dish. Place dish in a pan containing 1 inch of hot
water. Bake at 350 degrees for 55 minutes to 1 hour or until a knife
inserted in center comes out clean out clean. Server warm, or cover and
refrigerate until thoroughly chilled. Food Exchange per serving: 1 STARCH
EXCHANGE + 1 FAT EXCHANGE + 1/2 FAT EXCHANGE; CAL: 139; CHO: 138mg; CAR:
19gm; PRO: 7gm; FAT: 4gm; SOD: 160mg;

Source: All New Cookbook for Diabetic and Their Families. Brought to you
and yours via Nancy O'Brion and her Meal-Master

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Raisin Cake
Categories: Diabetic, Cakes, Fruits, Desserts
Yield: 24 sweet ones

2 c Water 2 Eggs; beaten
1 c Reduced-cal margarine; 4 1/2 c All-purpose flour;
15 oz (1)pkg raisins; 1 ts Ground cloves;
Sugar sub to equal 3 cups 1 ts Allspice;
-sugar 1 ts Ground cinnamon;
2 ts Baking soda; Vegetable cooking spray;
1/4 c Water;

Bring 2 cups of water to a boil n a large saucepan; stir in margarine and
raisins, and boil uncovered 5 minutes. Remove from heat, and cool raisin
mixture to lukewarm. Stir in sugar substitute. Dissolve soda in 1/4 cup of
warm water; add to raisins mixture, stirring well. Stir in eggs. Combine
flour, cloves, allspice, cinnamon, and baking powder; gradually add to
raisins mixture, stirring after each addition. Stir in eggs. Spoon batter
into 10" Bundt pan coated with vegetable cooking spray. Bake at 350 degrees
for 50 minutes to 1 hour or until a wooden pick inserted in center comes
out clean. Cool cake in bundt pan 10 minutes. Remove from pan; let cook on
wire rack. Food Exchange per serving: 1 1/2 STARCH EXCHANGE + 1 FAT
EXCHANGE; CAL: 170; CHO: 22mg; CAR: 24gm; PRO: 3gm; 4gm; SOD: 222mg;

Source: All New Cookbook for Diabetics and Their Families. Brought to you
and Yours via Nancy O'Brion and her Meal-Master.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: White Rice with Raisins
Categories: Diabetic, Fruits, Rice
Yield: 8 servings

2 c Raw regular white rice 3 tb Butter
1 c Of light or dark raisins

Cook rice as package label directs; drain if necessary. Meanwhile cover
raisins with boiling water; let stand 10 minutes; drain. With fork, stir
raisins into drained cooked rice along with butter.

Makes about 8 servings.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mediterranean Spring Salad
Categories: Diabetic, Vegetables, Salads
Yield: 6 servings

1/2 lb Potatoes, new 1 md Pepper, green; thinly sliced
1/2 c Oil, olive -into rings
2 tb Lemon juice 1 sm Onion, purple; thinly
1 Garlic clove; crushed -sliced into rings
1/4 ts Salt 1 sm Cucumber; thinly sliced
6 c Greens, mixed salad 1/2 c Cheese, feta; crumbled
1 lg Tomato; cut in wedges 2 oz Anchovy fillets; opt.

Cook potatoes in boiling salted water about 25 minutes or until tender;
drain well, and cool slightly. Peel and thinly slice potatoes; place in a
shallow bowl. Combine oil, lemon juice, garlic, oregano, and salt; mix
well. Pour over potatoes; marinate 1 hour. Drain potatoes, reserving
marinade.

Place salad greens in a large bowl. Arrange potatoes, tomato, green
pepper, onion, cucumber, cheese, and anchovies (if desired) over salad
greens. Serve with reserved marinade.

SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
Coleman.

Nancy O'Brion notes: Think that this one is could be made to work for the
diabetic.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Crunchy Spinach Salad
Categories: Diabetic, Salads, Vegetables, Dressings
Yield: 6 servings

-------------------------------SPIANCH SALAD-------------------------------
1/2 lb Spinach, fresh; torn into 3/4 c Cabbage, purple; shredded
-bite size pieces 1/4 c Raisins
2 tb Almonds, slivered; toasted

----------------------------------DRESSING----------------------------------
1/4 c Sugar 1 1/2 tb Onion, minced
3/4 ts Mustard, dry 1/4 c Vinegar
3/4 ts Salt 1/2 c Oil, vegetable
1/2 ts Celery seeds

Combine all ingredients except dressing in a large bowl. Toss and serve
with dressing.

Dressing: Combine all ingredients in a jar. Cover tightly, and shake
vigorously. Chill several hours. Shake dressing again before serving over
salad. Yield: 1 cup.

SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
Coleman. Nancy O'Brion's Note: This could be worked out for the diabetic!
MAKE IT WORK!

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pineapple Boats Ahoy
Categories: Diabetic, Fish, Salads, Fruits
Yield: 3 servings

-----------------------------------SALAD-----------------------------------
4 1/2 c Water 1 md Grapefruit
1 1/2 lb Shrimp, fresh 1 md Avocado
1 lg Pineapple, fresh 1 Lime; juice of (2 to 3 tb)
1 md Orange

----------------------------------DRESSING----------------------------------
1/2 c Oil, vegetable 1/2 ts Salt
2 tb Wine, dry white 1/2 ts Paprika
2 tb Lime juice 1 ts Honey

Bring water to a boil. Add shrimp; return to a boil. Lover heat, and
simmer 3 to 5 minutes. Drain shrimp well; rinse with cold water. Chill.
Peel and devein shrimp; set aside.

Cut pineapple in half lengthwise. Scoop out pulp, leaving shells 1/2 to
1/4 inch thick. Cut pineapple pulp into bite-size pieces, discarding core.
Set aside 1 cup pineapple pieces; reserve remaining pieces for use in other
recipes.

Peel, seed, and seciton orange and grapefruit; combine fruit sections with
1 cup pineapple pieces and shrimp. Cover; chill until ready to serve.

Before serving, peel and dice avocado; sprinkle with lime juice to prevent
discoloration. Combine avocado and shrimp mixture; spoon into reserved
pineapple shells. Pour dressing over top before serving.

Dressing: Combine all ingredients in container of electric blender; blend
well. Serve immediately. Yield: 3/4 cup.

SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Summer Apple Salad
Categories: Diabetic, Fruits, Salads
Yield: 12 servings

3 pk Gelatin, unflavored 2 lg Apples; unpeeled and finely
1 c Water; cold -chopped (about 2-1/2 cups)
3/4 c Sugar 1 c Pepper, green; finely choppe
1 1/2 ts Salt 1/2 c Onion, green; chopped
3 c Water; coiling Lettuce
1/3 c Vinegar Apple wedges; opt.
1/4 c Lime juice

Soften gelatin in cold water; stir well. Add sugar and salt. Gradually add
boiling water, stirring until gelatin is dissolved. Add vinegar and lime
juice. Chill until consistency of unbeaten egg white. Fold in apple, green
pepper, and onion. Spoon into 12 (1/2 cup) individual molds, and chill
until set. Unmold on lettuce-lined plate, and garnish with apple wedges, if
desired.

SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Vegetable-Rice Salad
Categories: Diabetic, Vegetables, Rice, Salads
Yield: 6 servings

1 1/4 c Rice, regular; uncooked 2 md Tomatoes; peeled, seeded,
1 Cucumber; peeled and chopped -& cut in lengthwise strips
Salt 2 tb Vinegar, tarragon
1 lg Carrot; peeled and diced 1/2 ts Salt
1/3 lb Green beans, fresh; cut into 1/2 ts Pepper
-1/2 inch pieces(about 1cup) 1/4 c Oil, olive; plus
1 c Peas, English; frozen 2 tb Oil, olive
1 Pepper, red; chopped Lettuce leaves

Cook rice according to package directions; chill.

Sprinkle cucumber generously with salt; cover and let stand 30 minutes.
Rinse well.

Combine carrot, beans, and peas in a medium saucepna; cover with water,
and cook 8 to 10 minutes or until crisp-tender; drain and rinse in cold
water.

Combine cucumber, carrot, beans, peas, rice, red pepper, and tomatoes.
Combine vinegar, 1/2 teaspoon salt, and pepper; gradually add oil, beating
with a wire whisk until blended. Pour dressing over salad, and toss
gently. Serve on lettuce leaves.

SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
Coleman. Nancy O notes: could be used for a diabetic human

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---------- Recipe via Meal-Master (tm) v8.01

Title: Broiled Tomatoes
Categories: Diabetic, Vegetables, Side dishes
Yield: 16 servings

1 1/2 c Stuffing mix, herb-seasoned Mustard, dijon
2 ts Butter (or marg.); melted 8 Tomatoes; halved
1/2 c Cheese, Parmesan; grated

Combine stuffing mix, butter, and cheese; mix well.

Spread mustard over surface of tomatoes. Spoon stuffing mixture over
mustard. Broil 4 inches from heat about 7 minutes or until topping is
lightly browned.

SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
Coleman. Nancy O Notes: Could this be used as a diabetic recipes?

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lettuce and Fruit Salad with Poppy Seed Dressing
Categories: Diabetic, Salads, Fruits, Dressings
Yield: 14 servings

--------------------------------FRUIT SALAD--------------------------------
3 cn Mandarin orange; drained, -seeded and sectioned
-(11 oz ea.) 6 Bibb lettuce heads; torn int
3 Grapefruit, pink; peeled, -bite size pieces

----------------------------POPPY SEED DRESSING----------------------------
1/4 c Onion; chopped (to 1/2 cup) 1 tb Sugar
3/4 c Vinegar, tarragon 1 ts Salt
2 tb Vegetable oil 1 ts Dry mustard
2 1/2 tb Poppy seeds 3/4 c Oil, vegetable

Combine mandarin oranges, grapefruit sections, and lettuce in a large salad
bowl; toss lightly. Serve with Poppy Seed Dressing.

Poppy Seed Dressing: Combine first 7 ingredients in container of electric
blender; blend well. Slowly add 3/4 cup vegetable oil, continuing to blend
until thick. Pour into a jar with a tight-fitting lid, and chill. Shake
well before serving. Yield: 2 cups Food Exchange per serving: 1 FRUIT
EXCHANGE + 1 FAT EXCHANGE

SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
Coleman. Nancy O'Brion's Notes: Would for sure use less OIL!

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sweet and Sour Potato Salad
Categories: Diabetic, Salads, Vegetables, Dressings
Yield: 16 servings

--------------------------------POTATO SALAD--------------------------------
16 md Potatoes 1 ts Mustard, dry
5 Eggs; hard-cooked; chopped 1 ts Salt
2 1/2 c Pickles, sweet; chopped 1/4 ts Pepper
2 ts Celery seeds Parsley sprigs; opt.

----------------------------------DRESSING----------------------------------
3 Egg yolks 2 tb Butter (or marg.)
1/2 c Sugar 1 1/2 c Mayonnaise
1/2 c Vinegar

Peel and quarter potatoes; cook in a Dutch oven in boiling saltedw ater to
cover until done. Drain and cool.

Cube potatoes; add eggs, pickles, celery seeds, mustard, salt, pepper, and
dressing. Stir gently. Refrigerate 24 hours. Garnish with parsley sprigs
before serving, if desired.

Dressing: Place egg yolks an dsugar in a small saucepan; gradually add
vinegar, mixing well. Add butter and place over medium heat, stirring
constantly, until mixture comes to a boil. Remove from heat, and chill.
Add mayonnaise, and mix well. Yield: about 2-1/4 cups

SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
Coleman. Nancy O Notes: Maybe for the diabetic

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---------- Recipe via Meal-Master (tm) v8.01

Title: Amish-Style Chicken and Corn Soup
Categories: Diabetic, Poultry, Vegetables, Crockpot, Main dish
Yield: 8 servings

1/2 Stewing hen or fowl; 1 ts Saffron threads; (optional)
2 qt Chicken stock or broth 3/4 c Corn kernels; (fresh/frozen)
1/4 c Onion; coarsely chopped 1/2 c Celery; finely chopped
1/2 c Carrots; coarsely chopped 1 tb Parsley; fresh chopped
1/2 c Celery; coarsely chopped; 1 c Egg noddles; cooked

Combine stewing hen with chicken stock, coarsely chopped onions, carrots,
celery, and saffron threads. Bring the stock to a simmer. Simmer for about
1 hour, skimming the surface as necessary.Remove and reserve the stewing
hen until cool enough to handle; then pick the meat from the bones. Cut
into neat little pieces. Strain the saffron broth through a fine sieve.
(Note: The soup can be made through this step in advance. Simply
refrigerate broth and diced chicken meat for 2 to 3 days, or freeze the
broth and the chicken meat in separate convenient sized containers. Be sure
to label and date them. To use, defrost, remove congealed fat, return the
broth full boil, and add the diced meat. Continue with recipe.) Add the
corn, celery, parsley, and cooked noodles to the broth. Return the soup to
a simmer and serve immediately.

Food Exchanges per serving: 1 LEAN-MEAT EXCHANGE + 2 VEGETABLE EXCHANGES
CAL: 11O; CAR: 10g; PRO: 13g; CHO: 25mg; SOD: 65mg; FAT: 2g;

Source: Diabetes Forecast Dec 1993

Brought to you and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Slow-Poke Jambalaya
Categories: Diabetic, Crockpot, Vegetables, Poultry, Main dish
Yield: 6 servings

1 Bell pepper,chopped 1/8 ts Cayenne
1 Onion,chopped 1/2 ts Salt
2 Med tomatoes,chopped 4 oz Smoked sausage,chopped
1 c Chopped celery 8 oz Chicken breast,chopped
1 Clove garlic,crushed 2 c Beef broth or bouillon
2 tb Minced parsley 1/2 lb Cooked shelled shrimp
2 ts Chopped thyme leaves 1 c Cooked rice
2 ts Oregano leaves,chopped

Shell shrimp, halve lengthwise.
In slow cooker,combine all ingred. except shrimp & rice. Cover & cook on
low 9-10 hours. Turn slow cooker on high, add cooked shrimp & cooked rice.
Cover; cook on high 20-30 minutes. Source: "Crockery Favorites" by Mable
Hoffman & The Hamilton Journal From Robbie Shelton's Database.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Indian Summer Tomato Salad
Categories: Diabetic, Salads, Vegetables
Yield: 4 servings

4 lg Tomatoes, sliced 1/4 ts Fennel seeds
1 tb Lime juice 1 Dried hot chili pod
2 tb Extra-virgin olive oil 2 tb Cilantro, chopped
1/4 ts Cumin seeds Salt & pepper

Arrange tomato slices on a platter. Sprinkle with lime juice. Warm oil in
a small pot over moderate heat. Add cumin, fennel & chili pod, cook for 30
seconds. Remove from heat, discard pod & cool. Whisk in the cilantro;
spoon seasoned oil over tomatoes. Season with salt & pepper & serve. If it
sits, the flavour will intensify.

Yamuna Devi, "Yamuna's Table"

Nancy O'brion notes: this could be used for a diabetic!

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---------- Recipe via Meal-Master (tm) v8.01

Title: Broccoli in Lemon Sauce
Categories: Diabetic, Vegetables, Sauces, Side dishes
Yield: 4 servings

20 oz Pk frozen broccoli spears 1 ts Grated lemon peel
2 tb Butter or margarine 1 tb Lemon juice
1 tb Flour 1/4 ts Salt
1/2 c Milk 1/4 ts Ground ginger

1. Cook broccoli in a shallow, heat-resistant, non- metallic, 1 1/2-quart
baking dish. Drain and set aside. 2. In a small, heat-resistant,
non-metallic bowl melt butter or margarine in Microwave Oven 30 seconds. 3.
Blend in flour with a fork until smooth. Gradually stir in milk. Heat,
uncovered, in Microwave Oven 1 minute or until thickened and smooth. 4.
Gradually stir in lemon peel and juice so that the mixture does not curdle.
Stir in salt and ginger until well blended. 5. Spoon sauce over drained
broccoli spears. Heat, uncovered, in Microwave Oven 1 to 2 minutes or until
heated through.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Deluxe Potato Salad
Categories: Diabetic, Salads, Eggs, Vegetables
Yield: 24 servings

3 Green peppers 1 tb Mustard, Dijon
5 lb Potatoes; cooked, peeled, 4 cn Artichoke hearts; chilled
-and cubed -and drained (8 oz. ea.)
1 bn Celery; chopped 2 tb Olive slices, pimiento-stffd
2 1/2 ts Salt sm Pickles, whole sweet
1 ts Pepper Parsley springs, fresh
3/4 c Mayonnaise

--------------------------------STUFFED EGGS--------------------------------
18 Eggs; hard-cooked 1/8 ts Pepper
1/4 c Mayonnaise Paprika
2 tb Onion; minced Parsley spring, fresh
1/4 ts Cury powder 18 sl Olives, pimiento-stuffed
1/2 ts Salt

Chop 2 green pepper; cut remaining pepper into rings. Combine chopped
green pepper, potatoes, celery, salt, pepper, mayonnaise, and mustard; mix
well, and chill thoroughly.

Spoon potato salad onto a large serving platter. Arrange stuffed eggs and
artichoke hearts around edge of platter. Garnish salad with green pepper
rings, olive slices, pickles, and parsley.

Stuffed Eggs: Cut eggs in half lengthwise; remove yolks. Mash yolks; stir
in mayonnaise, onion, curry powder, salt, and pepper.

Fill egg whites with yolk mixture; chill. Sprinkle half of stuffed eggs
with paprika, and top with a small sprig of fresh parsley. Top with
remaining stuffed eggs with pimiento-stuffed olive slices. Yield: 18
servings.

SOURCE: Southern Living Magazine, July, 1980. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mexican Corn
Categories: Diabetic, Side dishes, Vegetables
Yield: 4 servings

2 c Corn, fresh; cut from cob -into rings
-about 4 ears 1 ts Salt
1/4 c Butter (or marg.); melted 1 lg Tomato; peeled and diced
1/4 c Green pepper; chopped -about 1 cup
1/4 c Red pepper; chopped 1/4 ts Oregano leaves; dried
1 c Onion; sliced, separated

Combine first 6 ingredients in a large skillet; cover and cook over medium
heat 7 minutes, stirring occasionally. Add tomato and oregano; cook,
uncovered, 2 minutes or until tomato is heated thoroughly.

SOURCE:Southern Living Magazine, July 1980. Typos by Nancy Coleman. Nancy O
Note: Maybe could be used for diabetic

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cantaloupe with Chicken Salad
Categories: Diabetic, Poultry, Fruits, Main dish
Yield: 6 sweet ones

----------------------------------CHICKEN----------------------------------
2 c Chicken; cubed cooked -halved
1 1/2 c To 2 C Fresh blueberries 1/2 c Almonds; sliced
1 c Celery; sliced 3 Cantaloupes; halved seeded
1 c Seedless green grapes;

----------------------------------DRESSING----------------------------------
1/2 c Mayonnaise; -=OR=-
1/4 c Sour cream; 1 1/2 ts Sugar substitute;
1 tb Fresh lemon juice; 1/2 ts Ground ginger;
1 1/2 ts Grated lemon peel; 1/4 ts Salt (optional)
1 1/2 ts Sugar;

In a large bowl, combine chicken, blueberries, celery, grapes and almonds.
In a small bowl, mix dressing ingredients. Pour over the chicken mixture
and toss gently. Spoon into cantaloupe halves. Serves 6.

Nutritional Information: One serving (prepared with sugar substitute, light
mayonnaise and sour cream and without added salt) equals: 285 calories, 87
mg sodium, 36 mg cholesterol, 37 gm carbohydrate, 18 gm protein, 9 gm fat.

SOURCE:*Country Magazine, June/July 1994 POSTED BY: Jim Bodle 5/94

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---------- Recipe via Meal-Master (tm) v8.01

Title: Angel Food Ice Cream Cake
Categories: Diabetic, Desserts, Cakes, Kids, Fruits
Yield: 15 sweet ones

1 Angel food cake (8 inches) Sugar
1/2 Gl Vanilla ice cream, -=OR=-
-slightly softened Sugar substitute to taste
2 qt Fresh strawberries

Cut the cake in half; tear one half into small pieces and set aside. Cut
the other half into 12-14 thin slices; arrange in the bottom of a wax paper
lined 13" x 9" x 2" baking pan, overlapping as needed. Spread softened ice
cream over cake, pressing down to smooth. Gently press the small cake
pieces into the ice cream. Cover and freeze. Just before serving, slice
strawberries and sweeten to taste. Cut dessert into squares and top with
strawberries. Serves 15.

Diabetic Exchanges: One serving (prepared with sugar free ice cream and
sugar substitute) equals 1 1/2 starch, 1 fat, 1/2 fruit; also, 183
calories, 131 mg sodium, 15 mg cholesterol, 34 gm carbohydrate, 6 gm
protein, 4 gm fat.

SOURCE:*Country Magazine, June/July 1994 POSTED BY: Jim Bodle 5/94

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---------- Recipe via Meal-Master (tm) v8.01

Title: Easy Eggplant Casserole
Categories: Diabetic, Casseroles, Main dish, Vegetables, Meats
Yield: 4 servings

1 sm Eggplant 1/2 c Breadcrumbs, dry
1/2 lb Sausage, bulk 1 ts Butter (or marg.); melted
1 sm Onion; chopped 1/4 c Cracker crumbs
1 Egg; well beaten

Peel eggplant, and cut into 1" cubes; cook in a small amount of boiling
wate 10 minutes or until tender. Drain. Let cool slightly.

Cook sausage and onion until onion is tender and sausage is brown. Combine
eggplant, sausage mixture, egg, and breadcrumbs. Mix well, and spoon into
a greased 1-quart casserole. Combine butter and cracker crumbs; sprinkle
over casserole. Bake at 350 degrees for 25 minutes.

SOURCE: Southern Living Magazine, sometime in the 1970s. Typos by Nancy
Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Grilled Eggplant
Categories: Diabetic, Bbq/grill, Vegetables, Side dishes
Yield: 6 servings

1 lg Eggplant 1/2 ts Italian seasoning
1/3 c Butter (or marg.); melted 1/4 ts Salt
1/2 ts Garlic salt 1/8 ts Pepper

Peel the eggplant, and then cut into 3/4" slices.

Combine butter, garlic salt, and Italian seasoning; stir well. Brush
eggplant sliced with butter mixture, and sprinkle with salt and pepper.

Place eggplant about 3 to 4 inches from coals. Grill over medium coals 10
minutes or until tender, turning and basting occasionally.

SOURCE: Southern Living Magazine, sometime in the 1970s. Typos by Nancy
Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Shrimp 'n' Rice Salad
Categories: Diabetic, Salads, Fish, Rice, Vegetables
Yield: 4 servings

1 lb Shrimp; cooked, peeled, and 1/2 ts Salt
-deveined 1/4 ts Pepper
2 c Rice; cooked 3 tb Mayonnaise
1/4 c Celery; thinly sliced Lettuce
1/4 c Olives, stuffed; sliced 2 Tomatoes; cut in wedges
1/4 c Pepper, green; chopped Celery leaves
1/4 c Pimiento; chopped French dressing; commercial
1/4 c Onion; minced

Combine first 10 ingredients, and toss lightly. Chill thoroughly. Serve on
lettuce, and garnish with tomat wedges and celery leaves. Serve with French
dressing.

SOURCE: Southern Living Magazine, April, 1977. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Dilly Beef Salad
Categories: Diabetic, Salads, Meats
Yield: 6 servings

3 c Beef; cooked, cubed 1 ts Dillweed
3/4 c Pepper, green; chopped 1/2 c Mayonnaise
5 lg Olives, stuffed; sliced 1/4 c Beer
10 Onions, pickled; chopped 1 tb Lemon juice
1/8 ts Pepper Onions, pickled
1/2 ts Salt Olives, stuffed
1/4 ts Mustard, dry

Combine beef, green pepper, sliced olives, and chopped pickled onion;
chill. Combine pepper, salt, mustard, dillweed, mayonnaise, beer, and
lemon juice; mix well and add to meat mixture. Toss lightly. Chill at
least 1 hour. Garnish with pickled onions and olives.

SOURCE: Southern Living Magazine, April, 1977. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tasty Pineapple Cake
Categories: Diabetic, Fruits, Desserts, Cakes
Yield: 12 sweet ones

1/2 c Reduced-calorie margarine; 1/2 ts Salt;
Sugar substitute to equal 1/2 c Milk;
-2 1/2 cups sugar, divided 4 sl Unsweetened Pineapple;
2 Eggs -canned drained
1 1/2 c All-purpose flour; Vegetable cooking spray.
1 ts Baking powder; 1/2 c Unsweetened pineapple juice
1/2 ts Baking soda;

Cream margarine and 2 tablespoons sugars substitute until light and fluffy.
Add eggs, one at time, beating well at medium speed of an electric mixer.
Combine flour, baking powder, soda and salt. Add to creamed mixture
alternately with milk, beginning and ending with flour mixture. Beat at low
speed after each addition. Cut pineapple into 1/2" pieces and gently fold
into batter. Spoon batter into a 6-cup Bundt pan or heavy ring mold coated
with cookin spray. Bake at 350 degrees 45 to 50 minutes or until wooden
pick inserted in center comes out clean. Combine pineapple juice and
remaining 1 tablespoon sugar substitute, stirring until sugar substitute
dissolves. Remove cake from oven and immediately pour juice cake from pan
and cool completely on a wire rack.

Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE; CAL: 129;
CHO: 46mg; CAR: 17gm; PRO: 3gm; FAT: 5gm; SOD: 341;

Source: All New Cookbook for Diabetics and Their Families Brought to you
and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Green Beans
Categories: Diabetic, Vegetables, Side dishes
Yield: 6 sweet ones

1 lb Green beans; 2 tb Margarine;
1/2 c Shallots; chopped 2 tb Olive oil;
1 c Tomato; diced Salt and freshly ground
4 oz (1 c) mushrooms; sliced -pepper

Remove ends from beans. Leave beans whole or cut crosswise into 1" pieces.
Place beans in 1" salted water (1/2 ts salt to 1 c water). Bring to a boil
and cook uncovered for 5 minutes. Cover and cook until tender, 5 to 10
minutes longer. Drain beans, turn into a warm bowl, and set aside. Cook
and stir shallots, tomato and mushrooms in margarine and oil until mushroom
are tender, about 4 minutes. Season with salt and pepper to taste. Add
vegetable mixture to beans and toss. I would cut back on the fat in this
recipe.... Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT
EXCHANGE; CAL: 63; CHO: 0mg; CAR: 6g; PRO: 2g; SOD: 245mg; FAT: 4g;

Souce: All-In-One Diabetic Cookbook Brought you and your via Nancy O'Brion
and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Texas Round Steak
Categories: Diabetic, Meats, Main dish, Vegetables
Yield: 6 sweet ones

1/2 c All-purpose flower; 2 tb Vegetable oil;
1 ts Salt 1/2 c Green peppers; fresh
1 1/2 ts Chile powder; 1/2 c Onions; chopped
1 lb 2oz round beef 1 c Fat-free beef broth;
-about 1/2 thick(weighed 1/2 c Tomato juice;
-after fat and bone are 1 ts Chili power;
-removed) cut into 6 3oz 1/4 ts Garlic powder;
-steaks 1/4 ts Ground cumin;

Blend flour, salt and chili powder well and place in pie pan. Dredge meat
in the flour mixture. You should use about half of the mixture. (You can
discard the rest; however, it is necessary to have this amount to make
dredging pracitcal.) Place oil in a heavy frying pan and heat to frying
temperature over moderate heat. Add meat and brown on both sides. Transfer
steaks to a 1 1/2 quart casserole. Fry peppers and onions over moderate
heat in the pan in which the meat was browned, stirring frequently. Remove
vegetables with a slotted spoon and spread over meat. Pour out any
remaining fat. Add beef broth to frying pan and cook and stir over moderate
heat to absorb and brown particles remaining in the pan. Add remaining
ingredients to broth. Mix well and pour over meat. Stir the meat and
vegetables lightly with a fork to distribute the broth and vegetables.
Cover tightly and bake at 325 degrees for about 1-1 1/2 hours or until the
meat is tender. Serve 1 piece of steak with some of the sauce per serving.
Food Exchange per serving: 1 FRUIT EXCHANGE + 3 LEAN MEAT EXCHANGE; CAL:
213; CHO: 9gm; PRO: 20gm; FAT: 11gm; Low-sodium diets: Omit salt. Use
low-sodium broth, tomato sauce and tomato juice.

Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you
and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Easy Succotash
Categories: Diabetic, Side dishes, Vegetables
Yield: 6 servings

2 c Lima beans, fresh; about 1lb 1/2 c Cream, whipping
4 c Corn, fresh; cut from cob 1/2 ts Salt
-about 8 ears 1/8 ts Pepper
3 tb Butter (or marg.)

Cook beans in boiling salted water about 15 minutes or until almost tender;
drain. Add corn, butter, whipping cream, salt, and pepper; mix well. cook
over low heat, stirring often, 7 to 10 minutes, or until corn is done.

SOURCE: Southern Living Magazine, July 1980. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Scalloped Corn
Categories: Diabetic, Side dishes, Vegetables
Yield: 5 servings

2 c Corn, fresh; cut from cob 2 tb Butter; divided
2 Eggs; slightly beaten 2/3 c Half-and-half
1/4 c Green pepper; minced Paprika
1/2 ts Salt Parsley; opt.
1 c Cracker crumbs; divided

Combine corn, eggs, green pepper, and salt; mix well. Spoon half of
mixture into a greased 1-1/2 quart casserole. Sprinkle with half of
cracker crumbs, and dot with 1 tablespoon butter. Repeat layers; pour
half-and-half over top.

Bake at 325 degrees for 30 to 35 minutes. Remove from oven, and sprinkle
with paprika. Garnish with parsley, if desired.

SOURCE: Southern Living Magazine, July 1980. Typos by Nancy Coleman. Nancy
O note: Maybe for the diabetic,

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pan Bagnat (Sandwiches, Monaco Style)
Categories: Diabetic, Low-fat/cal, Sandwiches
Yield: 4 servings

4 Round rolls -pitted
2 Anchovies:* rinsed & 1 Green pepper; thinly sliced
-chopped 1 Tomato; sliced
1 ts Olive oil 1 Egg; hard boiled egg
1 md Onion; minced -& chopped
-optional 1 tb Vinegar
2 sm Black olives; rinsed,

*Anne's note: The nutritional analysis omit the anchovies; they would
substantinally increase the sodium in the recipe

"Pan Bagnat is the name for this stuffed sandwich in Monaco and in France
(where the name is hyphenated). The fillings can vary. For example,
Bordeaux-born Celine Beteta Wong, who works in the office of the Consulate
in New York, says she also fills her Pan Bagnat with tuna. It can be a
complete meal - great for a picnic or bag lunch. This recipe is from the
late Princess Grace of Monaco, who graciously shared it with me many years
ago."

1. Slice the roll in half horizontially. Remove part of the bread to allow
space for the filling. 2. Divide all the filling evenly among the 4 rools.
Begin by drizzling the bottom of the rolls with a little oil. Drop some
onion, bell pepper, tomato, egg, anchovy (if you are using it) and olives
into each roll bottom (the filling maounts are personal choices). 3. Season
to your taste with viengar. Cover the roll with the top half. Serve cold.

Nutrients for 1 Pan Bagnat without anchovies CAlories: 141 Exchanges: 1 1/2
starch/bread, 1/2 fat
g mg carbohydrate: 21 potassium:227 protein: 5
sodium: 194 fat: 5 cholesterol: 68 fiber: 2

SERVES:6 SOURCE: _Diabetic Cooking From Around The World_ by Vilma
Liacouras Chantiles (ADA Diabetic exchanges) posted by: Anne MacLellan
PS>Submitted By THE SCOTS KITCHEN BBS: THE DOOR TO THE SOUTH On
12-30-92 (10:27) NUMBER: 3544 Submitted By SUSAN

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cocoa Cake
Categories: Diabetic, Cakes, Desserts
Yield: 16 servings

1/2 c Cocoa; 1/2 ts Cream of tartar;
1/2 c Boiling water; 1/3 c Sugar;
3/4 c (1 1/2 sticks) margerine @ 2 1/2 c Cake flour;
Room temperature; 1 ts Baking soda;
Liquid sugar substitue equal 2 ts Baking powder;
To 1/2 cup sugar; 1/4 ts Salt;
2 ts Vinilla; 1/2 ts Cinnamon;
3 Large egg whites;@ rm temp; 1 c Cool water;

Mix together cocoa and boiling water to blend and set aside to cool to room
temperature. Cream margarine at medium speed until light and fluffy. Add
sweetener and vanilla to creamed misture, along with cooled cocoa mixture.
Mix at medium speed until well blended. Beat egg whites at medium speed
until foamy. Add cream of tartar and beat at high speed, gradually adding
sugar, to form a meringue. Set aside for alter use. Stir together flour,
soda, baking powder, salt and cinnamon to blend well. Add 1 cup water to
creamed mixture along with flour mixture. Beat at medium speed for 1-2
minutes or until well blended. Stir batter carefully into pans that have
been greased with margarine and lined on the bottom with wax paper. Bake @
350 degrees F. for 30-35 minutes, on until a cake tester comes out clean
from the center of the cake and the cake pulls away from the sides of the
pan. Turn cake out onto a cake cooler, remove the paper, and cool to room
temperature. Put diabetic jelly between the cake layers and frost at the
last minute with Fluffy Frosting. Cut cake into 16 equal servings. Food
Exchange per serving: 1 1/2 BREAD EXCHANGE + 2 FAT EXCHANGE; CAL: 170;
CHO: 20gm; PRO: 3gm; FAT: 9gm LOW-SODIUM DIET: Omit salt. Use salt-free
margarine and low-sodium baking powder.

Source: From the New Diabetic Cookbook by Mabel Cavaiani, R. D. Brought to
you and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Cake
Categories: Diabetic, Cakes, Desserts
Yield: 16 sweet ones

3/4 c Margarine;@ rm temp 2 c Cake flour;
1/4 c Sugar; 2 ts Baking powder;
1/2 c Liquid egg;substitue @ rm tm 1/4 c Instant dry milk;
Liquid sugar;substitue equal 1/3 c Cocoa;
To 1/3 cup sugar 1 c Water;@ room temperature
2 ts Vanilla;

Cream together margarine and sugar at medium speed until light and fluffy.
Add egg substitue, sweetener, and vanilla to creamed mixture and beat at
medium speed for 1/2 minute. Stir together flour, baking powder, dry milk,
and cocoa to blend. Add 1 cup water to creamed mixture along with flour
mixture and mix at medium speed only until smooth. Spread evenly in a 9
inch square pan that has been greased with margarine. Bake at 350 degree F.
for 30-35 minutes or until a cake tester comes out clean and the cake pulls
away from the sides of the pan. Cool to room temperature and cut 4 x 4 to
yield 16 equal servings. Food Exchange per serving: 1 BREAD EXCHANGE + 2
FAT EXCHANGES; CAL: 157 CHO: 16gm; PRO: 3gm; FAT: 9gm LOW-SODIUM DIETS: Use
salt-free margarine and low-sodium baking powder.

Source: From the New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to
you and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fluffy Frosting
Categories: Diabetic, Cakes, Desserts
Yield: 1 servings

1/2 c Sugar 2 Larger egg whites
2 ts Water 1/4 ts Cream of tartar
2 Packets Sweet & Low 1/2 ts Vanilla

Combine sugar, water, Sweet'n Low, egg whites, and cream of tartar in top
of a double boiler and beat at high speed for 1 minute. Set over simmering
water in the bottom of the double boiler. Continue to beat at high speed
for 4-5 minutes or until soft peaks form. Remove from heat. Add vanilla to
frosting and continue beating at high speed 1/2 minutes or until thick
enough to spread on a cooled cake. Use about 2 1/2 tablespoons per portion
if frosting individually; or use this amount to frost a 2-layer cake or a
9-inch square cake, both of which would then be cut in 16 equal servings.
Food Exchange per serving: 1 VEGETABLE(1-1 1/2 TABLESPOONS MAY BE USED AS A
TOPPING FOR CAKE OR PUDDING WITHOUT COUNTING IT AS AN EXCHANGE) CAL: 23;
CHO 6gm; PRO: negl; FAT: negl; LOW-SODIUM DIETS: May be used as written.

From: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you and
yours via Nancy O'brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Wacky Cupcakes
Categories: Diabetic, Cakes, Desserts
Yield: 12 cupcakes

1 1/2 c Cake flour; Liquid sugar substiture
1/4 c Sugar; Equal to 1/2 cup sugar
1 ts Baking soda; 1 tb Vinegar;
1/2 ts Salt; 2 ts Vanilla;
1 c Water;@ room temperature 1/2 c Vegetable oil;

Place flour, sugar, cocoa, soda, and salt in mixer bowl and mix at low
speed to blend. Beat together remaining ingredients with a fork to blend.
Add all at once to dry ingredients and beat at medium speed until smooth.
Paper-line 12 muffin tins or grease with margarine and flour. Fill muffin
tins about 1/2 full and bake at 350 degrees for about 30 minutes, or until
a cake tester comes out clean from the center of the cupcake. Server 1
cupcake per serving. Food Exchange per serving: 1 BREAD EXCHANGE + 2 FAT
EXCHANGE; CAL: 158; CHO: 17gm; PRO: 2gm; FAT: 10gm; LOW-SODIUM DIETS: Omit
salt.

Source: From The New Diabetic Cookbook by Mabel Cavaiani Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Yellow Cake
Categories: Diabetic, Cakes, Desserts
Yield: 16 servings

2 c Cake flour Liquid sugar sbustitute
1/2 ts Baking soda Equal to 1/4 cup sugar
1 1/2 ts Baking powder 2 ts Vanilla
1/3 c Sugar 1/2 c Liquid egg substitute @
3 tb Dry buttermilk Room temp
3/4 c Water (room temp) 1/4 c Margarine @ room temp
1/3 c Vegetable oil

Place dry ingredients in mixer bowl and mix at low speed to blend well.
Combine 3/4 cup ater, oil, sweetener, vanilla and egg substitute and mix
with a fork to blend. Add margarine to flour mixture along with liquid
mixture and mix with a spoon only until well blended. Spread evenly in a
9-inch square pan which has been greased with margarine. Bake 30-35 minutes
at 375 degrees F., or until a cake tester comes out clean and the cake
pulls away from the sides of the pan. Cool to room temperature and cut 4 X
4 to yeild 16 equal servings. Food Exchange per serving: 1 BREAD EXCHANGE +
1 FAT EXCHANGE; CAL: 143; CHO: 17gm; PRO: 2gm; FAT: 7gm; LOW-SODIUM DIETS:
Use low-sodium baking powder and salt-free margarine.

From: The New Diabetic Cookbook by Mabel Caviani, R.D. Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Oatmeal Cake
Categories: Diabetic, Cakes, Desserts
Yield: 16 servings

1 c All-purpose flour; 3 lg Egg white;@ room temp
1 ts Baking soda; 1/4 c Dark molasses;
1/2 ts Salt; Liquid sugar substitute;
1 ts Cinnamon; Equal to 3 tablespoons sugar
1/2 ts Nutmeg; 3/4 c Water;@ room temp devided
1/3 c Dry buttermilk; 1 c Rolled oats;
1/4 c Margarine;@ room temperature 1/4 c Raisins;

Place flour, soda, salt, cinnamon, nutmeg, and dry buttermilk in mixer bowl
and mix at low speed to blend. Add margarine, egg whites, molasses,
sweetener, and 1/2 cup water to flour mixture and beat at medium speed for
1 minute to mix well. Add 1/4 cup water, oats, and raisins to batter and
mix at medium speed only until blended. Spread batter evenly in a 9-inch
square pan that has been greased with margarine. Bake @ 375 degree f. for
about 30 minutes, or until a cake tester comes out clean and the cake pulls
away form the sides of the pan. Cut cake 4 X 4 in 16 equal servings. Food
Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 104; CHO:
14gm; PRO: 3gm; FAT: 3gm; LOW-SODIUM DIET: Omit salt. Use salt-free
margarine.

From: The New Diabetic Cookbook by Mabel Cavaiani Brought to you and yours
via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Applesauce Oat Bran Muffins
Categories: Diabetic, Breads/bm, Quickbreads
Yield: 12 servings

1 c All purpose flour Pie spice
1 c Oat bran 1/2 c Unsweetened applesauce
1/4 c Packed brown sugar 1/2 c Water
4 ts Baking powder 1/4 c Vegetable oil
1 ts Ground cinnamon or pumpkin 2 Large egg whites

Place flour, oat bran, brown sugar, baking powder, and cinnamon or pumpkin
pie spice in bowl and mix well at low speed. In a separate bowl combine
the applesauce, water, oil, and egg whites and beat with a fork to blend.
Add applesauce mixture to flour mixture and mix at medium speed only until
all flour is moistened. Grease muffin tins with margarine or line with
paper cups. Fill muffin tins 1/2 full and bake at 400 F for about 20
minutes, or until muffins are browned and spring back when touched in the
center. Serve hot, if possible. Nutrient value per 1 muffin serving: Food
Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCANGE; CAL: 120; CHO: 18
gm; PRO: 3 gm; FAT: 5 gm; LOW-SODIUM DIET: Omit salt. Use salt-free
margarine.

Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you
and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Strawberry Chiffon Pie
Categories: Diabetic, Pies, Desserts, Fruits, Low-fat/cal
Yield: 1 pie

1 c Water 1 Recipe low cal whipped topp
1 Env knox unflavored gelatine Ing
20 oz (1 pk) kool aid unsweetened; 2 tb Instant dry milk
Drink mix (strawberry flav.) 9 Inch graham cracker crust
-=OR=- (see diabetic recipe)
20 oz (1 pk) Wykler's unsweetened 9 Fresh strawberries
-flavored soft drink mix (optional)
8 1 g packets equal sugar sub

Combine water and gelatin. Let set for 5 minutes and then heat until
gelatin is melted. Add Kool aid mix and sweetener to gelatin. Mix well
and refrigerate until slightly thickened. Prepare whipped topping while
gelatin is thickening. Refrigerate until needed. Add dry milk to thickened
gelatin and whip at high speed until creamy and stiff. Remove beater and
gently fold in whipped topping into whipped gelatin. Spread filling evenly
into graham cracker crust. Garnish eack serving with a fresh strawberry,
placing a fresh strawberry in the center of the pie. Refrigerate until
firm. Cut into 8 equal pieces. Per serving(1/8 of pie): Food Exchange per
serving: 1 BREAD EXCHANGE + 3/4 FAT EXCHANGE; CAL: 125; CHO: 15gm; PRO: 3
gm; FAT: 7 gm; LOW-SODIUM DIET: Omit salt. Use salt-free margarine.

Source: The New Diabetic Cookbook by Mabel Cavaiani. Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cal Whipped Topping
Categories: Diabetic, Desserts, Low-fat/cal
Yield: 3 cups

1/2 c Instant dry milk 1/4 c Dry sugar substitute (equal
1/3 c Cold water To 1/4 c sugar),optional
2 tb Lemon juice 1/2 ts Vanilla
2 tb Sugar

Combine the dry milk and water and refrigerate for 30 minutes. Beat at
high speed for 4 minutes. Add lemon juice to whipped milk and beat at high
speed for 4 minutes. Stir the sugar an sugar substitute together an add
gradually to the whipped milk while it is being beaten. add vanilla to
whipped topping and refrigerate until used. Yields 24 servings of 2 tbsp
each. Prepare as close to serving time as possible as it loses volume after
a period of time. Nutritive value per serving (2 Tbsp): Food Exchanges per
serving: 2 TABLESPOON MAY BE CONSIDERED FREE (1/3 CUP IS 1 VEGETABLES
EXCHANGE); CAL 12; CHO 2 gm; PRO Negl; FAT Negl

Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you
and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Graham Cracker Crust
Categories: Diabetic, Pies
Yield: 1 crust

8 Crushed graham crackers 3 tb Melted margarine
(2 1/2 in squares) 2 tb Sugar

Combine ingredients in 9 inch pie tin and mix well with a fork. Press
crumbs evenly around the edges and on the bottom of the pie tin. Bake at
350 for 6 minutes. Cool an fill as desired. Cut into 8 even portions.
Nutritive value for 1 portion (1/8 of recipe) Food Exchange per serving:
1/2 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL 78; CHO 8 gm; PRO 1 gm; FAT 5 gm;
Na 100 mg; LOW-SODIUM DIETS: Use salt-free margarine Source: The New
Diabetic Cookbook by Mabel Cavaiani; R.D. Brought to you and yours via
Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: High Fiber Cookies
Categories: Diabetic, Desserts, Cooky/bars
Yield: 4 dozen

1 c Oat bran; 1 c Margarine; 2 sticks)
1 c Rolled oats; 2 lg Egg whites;
1 c Fiber one cereal; 2 ts Vanilla;
1 c Kellog's bran flakes; 2 c All purpose flour;
1 c Seedless raisins; 1 ts Baking powder;
1 c English walnuts; chopped 1 ts Baking soda;
3/4 c Sugar; 1/2 ts Salt;
3/4 c Brown sugar; 1/2 c Water at room temp;

Place oat bran, rolled oats, Fiber one, bran flakes, raisins and walnuts in
a bowl. Mix lightly and set aside. Place sugars and margarine in mixing
bowl and mix at medium speed until light and fluffy. Add egg whites and
vanilla and mix lightly scraping the bowl before and after adding the egg
whites. In a separate bowl combine flour, baking powder, soda and salt and
mix at low speed about 1/2 min to blend well. Add flour mixture and water
to sugar mixture and mix at medium speed only until flour is moistened. Add
bran mixture and mix at medium speed until well blended. Drop by heaping
tablespoonfuls onto a cookie sheet that has been sprayed with cooking spray
or lined with aluminum foil. Bake at 375 for 12-14 minutes or until
lightly browned. Remove from oven and let sit for 1 minute. Remove cookies
to wire rack and cool to room temperature. Author's Note: These cookies,
which provide 2 grams of dietary fiber each, aren't terribly sweet. We like
them this way, but if you prefer them sweeter, you can add 1 tbsp Weight
Watchers dry substitute when adding the other sugars and this will not
change the nutritive values. Nutritive Value per cookie: Food Exchange per
serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 121; CHO: 15gm; PRO: 2 gm;
FAT: 6 gm; LOW-SODIUM DIET: May be used as written.

Source: The New Diabetic Cookbook by Mabel Cavaiani, R. D. Brought to you
and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Hot Cocoa Mix
Categories: Diabetic, Beverages, Low-fat/cal
Yield: 32 servings

-------------------------------HOT COCOA MIX-------------------------------
3/4 c Cocoa Dry sugar substitute equal
1/2 ts Salt To 1 1/2 c sugar
1 qt Instant dried milk

-------------------------------MEXICAN COCOA-------------------------------
2 tb To 3 tb ground cinnamon;

------------------------------MOCHA HOT COCOA------------------------------
1/3 c Instant coffee;

HOT COCOA MIX: Mix ingredients well and store in an airtight container in a
moderately cool place. Use 2 tbsp mix plus 6 ounces boiling water per
serving of cocoa. variations: Mexican Cocoa: Add 2-3 teaspoons of cinnamon
when mixing the total ingredients. or place a scant 1/8 tsp in a cup of
cocoa. Mocha: Add 1/3 cup instant coffee when mixing the total ingredients;
or place 1/2 teaspoon instant coffe in a cup of the cocoa. MEXICAN COCOA:
Add 2-3 teaspoons ground cinnamon when mixing the total ingredients; or
place a scant 1/8 teaspoon of cinnamon in a cup, 2 tablespoon of the mix,
and 6 oz of boiling water. MOCHA: ADD 1/8 C instant coffee when mix th
total ingredients; or place 1/3 teaspoon instant coffee in a cup, 2
tablespoons of the mix; and 6 oz of boiling water. Nutritive values per
serving: Food Exchange per serving: 1/3 MILK EXCHANGE + 1/2 FAT EXCHANGE;
CAL: 49; CHO: 4 gm; PRO: 3 gm; FAT: 3 gm; LOW-SODIUM DIETS: Omit salt

Source: The New Diabetic Cookbook by Mabel Cavaiani; R. D. Brought to you
and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Crunchy Chicken Bake
Categories: Diabetic, Poultry, Main dish
Yield: 6 sweet ones

1 Broiler-fryer chicken;* 1/2 ts Hot or mild paprika;
-(about 2 1/2 pounds) 1/4 ts Salt;
1 c Buttermilk; 2 c Cereal flakes; finely
1/2 ts Garlic powder; -crushed

Preheat oven to 350 degrees. Coat a 13" X 9" baking dish with non-stick
cooking spray. Cut chicken in pieces and remove skin. Rince and pat dry.
Dip chicken pieces in buttermilk. Combine remaining ingredients in a paper
or plactic bag. Place chicken in bag, shake until coated and place in
baking dish. Bake 50 minutes. or until crisp. * Any poultry or chicken
pieces will work for this very well. Serve wtih Garlic Cauiflower, Parsley
Potatoes and green salad. Food Exchanges per serving: 4 LOW-FAT MEAT
EXCHANGES + 1/2 STARCH/BREAD EXCHANGE; CAL: 262; CHO: 102mg; CAR: 8g; PRO:
35g; SOD: 306mg;

Source: Light & Easy Diabetic Cuisine by Betty Marks. Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tuna Fish, Mushrooms, and Celery
Categories: Diabetic, Fish, Main dish, Vegetables, Low-fat/cal
Yield: 6 sweet ones

6 1/2 oz (2 cns)tuna fish;chunk-style 3 tb All-purpose flour;
-packed in water 2 c Water @ room temperature
3 tb Margarine; 1/2 c Instant dry milk;
1 c Celery; thinly sliced 1/2 ts Salt;
4 oz (1 cn) mushrooms; stems & Whisper of white pepper;
-pieces drianed

Drain tuna well. Discard liquid and set tuna fish aside for later use.
Place margarine in a 1 1/2 quart saucepan. Melt over moderate heat. Add
celery and mushrooms and cook, stirring occasionally, over moderate heat
until celery is limp. Add flour to vegetables and cook and stir until
flour is absorbed. With fork, mix water, dry milk, salt, and pepper to
blend. Add to vegetables and cook and stir over moderate heat until smooth
and thickened. Add tuna fish. Mix very lightly and serve hot using 3/4 cup
per serving. Food Exchanges per serving: 1/2 MILK EXCHANGE + 2 LEAN MEAT
EXCHANGE; CAL: 179; CHO: 6g; PRO: 20gm; FAT: 8gm; LOW-SODIUM DIETS: Omit
salt. Use salt-free margarine.

Source: The New Diabetic Cookbook by Mabel Caraiani;R.D. Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Salmon Patties with Creamed Peas
Categories: Diabetic, Fish, Main dish, Vegetables, Low-fat/cal
Yield: 6 sweet ones

1 lb (1) can red salmon -=OR=-
2 lg Eggs whites:( Egg subtitute 1 c Saltines; crushed
-what I use) 1 c Fat-free chicken broth;
1 tb Onion; finely chopped 1 tb Cornstarch;
1/4 ts Salt; 1 tb Margarine;
1 c White soda crackers; crushed 1 1/2 c Peas; drained canned

Drain salmon and place the juice in a mixing bowl. Remove bones and dark
skin from salmon and set aside. Add egg whites, onions, salt, and paper to
salmon juice and mix together with fork. Crush the crackers with your
hands. Do not use crackers crumbs. Add to the egg white mixture along
with the salmon. Mix well with a fork to blend. (The cracker pieces and
small chunks of salmon should still be visible.) Shape into patties on a
small cookie sheet that has greased with margarine. Bake at 450 degrees for
35 to 40 minutes until firm and lightly browned. Stir broth and cornstarch
together until smooth. Cook and stir over moderate heat in a small saucepan
until thickened and smooth. Continue to cook and stir for another minute.
Add margarine and peas to sauce and mix lightly. Reheat to serving
temerature. Serve 1 patty with 1/6 of the sauce( about 1/3 c.) per
serving. Food Exchange per serving: 1 BREAD EXCHANGE + 2 LEAN MEAT
EXCHANGE; CAL: 204; CHO: 14gm; PRO: 10gm; LOW-SODIUM DIETS: Omit salt. Use
salt-free margarine, low-sodium crackers, and fresh or frozen peas. Discard
salmon juice and substitute an equal amount of water.

Source: The New Diabetic Cookbook by Mabel Caraiavi; R.D. Brought to you
and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Beef with Green Beans
Categories: Diabetic, Main dish, Meats, Vegetables
Yield: 4 sweet ones

8 oz Round of beef; with all 1/3 ts Salt;
-visible fat removed before 1 tb Vegetable oil;
-is weighted 1/4 c Water;
2 tb Soy sauce 1 lb Frozen green bean; cut into
2 tb Cornstarch; -1" length

Cut beef into about 1/8" - 1/4" thick and about 1" long. (This is easief if
the meat is slightly frozen.) Refrigerate until needed. Mix soy sauce,
cornstarch, salt, and sherry well. Pour over the meat. Mix lightly and let
set at room temperature for about 1/2 hour or refrigerate for several hours
or overnight. Drain well, reserving the marinade. Spread oil over the
bottom of a fry, stirring fredquently, until the meat occasionally, until
both well coated with the sauce. Cover and cook, stirring occasionally,
until both well coated with the sauce. Cover and cook, stirring
occasionally, until beans are crisp-tender. Serve about 3/4 cup per serving
over rice or noodles. Food Exchanges per serving: 2 VEGETABLES EXCHANGES +
2 LEAN MEATS EXCHANGES; CAL: 155; CHO: 10; PRO: 15gm; FAT: 6gm; LOW-SODIUM
DIETS: Omit salt and soy sauce.

Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you
and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken 'n Vegetable Stir Fry
Categories: Diabetic, Poultry, Main dish, Vegetables, Oriental
Yield: 4 servings

3 tb Oil; 1 Envelope onion soup mix;
1 lb Boneless Chicken;cut into 1 ts Cornstarch;
Strips 1/2 ts Ground ginger;
1/2 c Broccoli Florets; 1 1/2 c Water;
2 oz Snow peas; (about 1/2 cup) 2 ts Soy sauce;
1 md Carrot; thinly sliced 1 ts White or Rice vinegar;
1/2 md Red or green pepper; cut Hot Cooked rice;
Into thin strips

In large skillet, heat oil and cook chicken with vegetables over
medium-high heat, stirring constantly, 10 minutes or until chicken is
golden and vegetables are crisp-tender. Thoroughly blend onion soup mix,
cornstarch, ginger, water, soy sauce and vinegar; stir into chicken
mixture. Bring to a boil, then simmer uncovered 5 minutes or until sauce
is thickened. Serve over hot rice and garnish, if desired, with sliced
green onion and toasted sesame seeds.

Source: The Great American Name Brand Cookbook Brought to you and yours by
Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Dessert Not Dirty Word Now
Categories: Diabetic, Info/help
Yield: 1 info/help

1 Info/help

Sweet desserts for diabetics? It's not joke.

The latest guidelines say that people with diabetes do not have to
avoid simple sugars. They can be integrated into individualized meal
plans.

However, sucrose and sugary foods need to be exchanged with other foods
and simply added to a meal plan, say Ann Gallagher, a registered dietitian
and a member of the board of directors of the American Diabetes
Association.

In diabetes, a disease that affects 14 million Americans, the body does
not produce or properly respond to insulin, a necessary hormone. If not
controlled by diet and/or insulin injections, this results in high blood
sugar, which can lead to blindness, kidney disease, heart disease and
amputations.

Diabetes is the fourth-leading cause of death in the United States.

For most of the century, it was widely believed that the dietary
treatment of diabetes required a person to replace simple sugars with
complex starches such as potatoes or cereals, Gallagher says. Many people
still think that eating too much sugar causes diabetes, she says. But the
most common form of diabetes call adult-onset -- most ofter results from
being overweight.

There is little scientific evidence that sugars - such as sucrose,
fructose, corn sweeteners, fruit juices, honey, molasses, destrose and
maltose - aggravate high blood sugar any more than starches do. It's the
total amount of carbohydrates that affects blood sugar after a meal,
Gallagher says.

Individuals with a diabetic condition now can use monitoring and can
customize their meal plans, often in consultation with a registered
dietian, to include a balance of foods in line with the USDA.

Those who are obese or who have high cholesterol, high blood pressure
or other conditions must take other precautions to control those
conditions, Gallagher says.

The new diabetic guidelines replace 1986 recommendations, which advised
that 12 percent to 20 percent of calories should come from protein, less
that 30 percent from fat and only up to 60 percent from carbohydrates. The
new guideline recommend that 10 percent to 20 percent of calories come from
protein but establish no fat and carbohydrate percentages.

People with normal levels of cholesterol and triglycerides and who
maintain normal weight can follow mainstrem guidelines of not more that 30
percent of calories from fat (10 percent or less from saturated fat)

Source: The San Diego Union-Tribune, June 23, 1994 By Steven Pratt Brought
to you and yours via Nancy O'Brion and Her Meal Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mustard Coated Fish
Categories: Diabetic, Main dish, Fish
Yield: 2 servings

Nonstick cooking spray 3/4 lb Firm, nonoily fish, such as
2 tb Dijon mustard Bass
1 tb Grainy mustard Salt, to taste
2 ts Ground cumin Pepper, to taste
1 tb Honey*

*( I would use a sugar substitute.)

Preheat oven to 400 degrees. Line a baking tray with foil and lightly
spray with cooking spray. In a small bowl, stir together the mustards,
cumin and honey. Rinse fish and pat dry. Spoon mustard coating on both
sides of fish and place on prepared baking tray. For fish 1 1/2 inches
thick, bake 20 minutes. Place fish on individual plates, and pour pan
juices over top. Season with salt and pepper

Source: The San Diego Union-Tribune, June 22, 1994 Brought to you and yours
via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken and Fruit Kabobs with Mustard-Leek Sauce
Categories: Diabetic, Main dish, Poultry, Fruits, Low-fat/cal
Yield: 4 servings

1 lb Chicken breast 3 Plums, medium; pitted
-boneless and skinless Vegetable cooking spray
2 Bananas, small Curry powder
3 Peaches, medium; pitted

-----------------------------MUSTARD-LEEK SAUCE-----------------------------
1 c Leeks, chopped 1/4 ts Curry powder
-or green onions and tops 1/4 ts Pepper
2 ts Olive or vegetable oil 1 tb Cornstarch
1 c Chicken broth 2 tb Water, cold
3 tb Dijon-styly mustard 2 tb NutraSweet
2 ts Distilled white vinegar

Cut chicken into 1-inch pieces; cut each piece of fruit into 8 pieces.
Thread chickenand fruit onto 16 small wood or metal skewers; spray with
cooking spray and sprinkly lightly with curry powder.

Grill kabobs over medium coals, or broil 6 inches from heat source, until
chicken is done, 6 to 8 minutes, turning once. Arrange kabobs on serving
plates; spoon Mustard-Leek Sauce over.

MUSTARD-LEEK SAUCE:

Saute leeks in oil until tender in a small saucepan. Stir in chicken
broth, mustard, vinegar, curry powder, and pepper; heat to boiling. Mix
cornstarch and water; stir into boiling mixture. Boil, stirring
constantly, until thickened, about 1 minute. Remove from heat; let stand 2
to 3 minutes. Stir in NutraSweet. Makes about 1 1/2 cups.

Nutritional Info: makes 4 entree or 8 appetizer servings. Serving size: 2
kabobs with 3 tb of sauce. CALORIES: 180 SATURATED FAT: <1g PROTEIN: 14g
CHOLESTEROL: 32mg CARBOHYDRATES: 25g FIBER: 3g TOTAL FAT: 4g SODIUM: 208mg
DIABETIC FOOD EXCHANGE: 1 1/2 lean meat, 1 fruit, 1/2 starch

~- from THE NUTRASWEET SPOONFUL RECIPE COLLECTION

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---------- Recipe via Meal-Master (tm) v8.01

Title: Grilled Artichokes
Categories: Diabetic, Bbq/grill, Vegetables, Side dishes
Yield: 4 servings

2 Fresh artichokes -- chopped
1 Lemon 4 tb Olive oil
2 Garlic cloves, coarsely 8 tb Water

Trim the stems & the spiny tips off the artichoke, slice in half lengthwise
& rinse well under running water. Scrape out the choke. Using half a lemon
for each artichoke, squeeze the lemon juice over all the cut sides.

Using thick, heavy duty aluminum foil, make baking cups large enough to
hold each artichoke half. Place an artichoke half in each cup, cut side
up, sprinkle with garlic & a drizzle of olive oil over each one. Sprinkle
with salt & pepper. Add 2 tb of water to each half & cover the artichoke
halves with foil.

On a closed grill over medium-hot coals, grill the artichoke halves for 1
hour or until tender when pierced.

Kelly McCune, "Vegetables on the Grill"

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Title: Phony Whipped Cream
Categories: Diabetic, Desserts, Pies
Yield: 24 servings

1 ts Granulated gelatin 1/2 c Instant nonfat dry milk
1 tb Cold water 1/2 ts Vanilla
2 1/2 tb Boiling water 2 tb Vegetable oil
1/2 c Iced water 3 tb Sugar = artifical sweetener

Chill a small mixing bowl and beaters. Meanwhile, soften gelatin in cold
water, then disolve it over boiling water. Allow to cool to tepid. Placed
iced water and nonfat dry milk in chilled bowl and beat until stiff peaks
form. Continue beating, adding remaining ingredients and gelatin, until
blended. Place bowl in freezer for 15 minutes, then transfer to
refrigerator. Occasionally stir gently to keep mixture smooth and well
blended.

Note Any artifical sweetener liquid or powdered may be used as long as it
is equivalent to 3 Tablespoons of sugar.

1 serving = 2 Tablespoons 2 Tablespoons = free exchange. CHO 1, PRO 1, FAT
1, Cal 15, Na 7

Posted by PHILLIP BOWER

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---------- Recipe via Meal-Master (tm) v8.01

Title: Diabetic Frankly Fudge
Categories: Diabetic, Cooky/bars
Yield: 1 batch

1 c 2% milk 1 c Water
3/4 c Unsweetened cocoa powder 1/2 c Sweetener equiv. to sugar**
5 tb Unflavored gelatin (5 pkg) 1 ts Artificial brandy extract

Preparation 10 min, standing time 4 hours.

In small saucepan, combine milk and cocoa. Whisk until there are no lumps
of cocoa. Cook over medium heat, stirring for about 5 min or until
thickened. (This cooks out the raw cocoa taste.)

In another small saucepan, sprinkle gelatin over water; let stand for 5 min
to soften.

Heat over low heat, stirring, until gelatin dissolves. Stir into cocoa
mixture.

Stir in sweetener (artificial sweetener like SugarTwin equivalent to 1/2
cup sugar) and brandy extract. Remove from heat.

Pour into 8 inch square baking dish. Let stand at room temperature 4 hours
or until firm.

To remove from pan, cut around edges with a sharp knife. Place dish in
shallow pan of hot water for about 30 seconds just to slightly soften
bottom. Loosen one corner, then quickly flip gel out onto clean cutting
surface.

With sharp knife, cut evenly in 10 one way and 10 the other way. Place in
container, cover and refrigerate. Will keep up to 1 week in refrigerator.
Makes 100 squares.

3 squares, 1 ++ extra, 2 g carbohydrate, 2 g protein, 13 calories

14 squares (about 1/8 recipe) 1 milk choice, 59 calories 7 g carbohydrate,
7 g protein, 2 g fat

Source: Choice Desserts by Kay Spicer 1986 Shared but not tested by
Elizabeth Rodier.

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Title: Diabetic Candy Suggestions
Categories: Diabetic, Candies, Chocolate, Info/help
Yield: 1 info/help

1 Info/help

Raisins dates, or half pecans or walnuts may be dipped in dietetic
chocolate coating, seperated and placed on waxed paper and chilled until
firm.

Clusters may be made by mixing the melted coatings with raisins, nuts, or
cereals. Place on waxed paper, chill until firm. Strawberries may be
patially or entirely dipped in coating. Serve the same day as dipped.

Recipe from:Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX By
Mildred Brand, Milwaukee, Wis. 53201 RECIPE CLIPPED By Jim Bodle 1/93

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---------- Recipe via Meal-Master (tm) v8.01

Title: Diabetic Cookbooks List
Categories: Diabetic, Info/help
Yield: 1 info/help

1 Info/help

1. The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D.,M.S.
It is a very good cookbook for the diabetic who must fellow a
low-sodium diet as well.

2. The NEW DIABETIC Cookbook by Mabel Cavaiani, R,D,
It is a good cookbook for the diabetic who must fellow a
low-sodium diet as well.

3. The Light & Easy Diabetic Cuisine by Betty Marks
A cookbook which has some good reicpes in it and the information
is good.

4. Quick & Easy Diabetic Menus by Betty Wedman, M.S., R.D.
Very good infromation for maintaining the diabetic diet durning
an illness. The recipes seam to be tasty.

5: The Better Homes and Gardens Cookbook by WHOM.
This is diabetic cookbook that has some good recipes, but I found
it hard to put all together to enter in the Meal-Master.

6: All-In-One Diabetic Cookbook by P.J. Palumbo, M.D., E.A.C.P. and
Joyce Daly Margie, M.S.
It appears to have some good recipes, but found a * which was used
to refer as a high sodium recipe in the title of the recipe. It
does have some good recipes that sound pretty good. The lettering
is small.

7. All New Cookbook for Diabetics and their Families by the University
of Alabama at Birmingham.
This is a good cookbook and it does have good recipes. It sure
would be nice if there was more cookbooks which tell how to convert
to low-sodium diet for those diabetics must maintain a low-sodium
diet as well.

8: Recipes for Diabetics by Billie Little.
A NEW version now has larger printing. It is good for those
that have vision problems. It is still has the same recipes as
my copy which has very tiny printing. A good many cookbooks have
now LARGE printing.

9: The Complete Diabetic Cookbook by Mary Jane Finsand.
Just a cookbook which was very cheap. It is not one of my
favorite ones.

10: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin, Ph.D.,
and Frances Tower Giedt.
Not one of my favorite cookbooks, but my darling husband wanted
to be real nice at Chirstmas time...this is his deed.(GINNY GRIN)

This three are for fun and information. One is called Vegetarian Cooking
for Diabetics by Patricia Mozzer. It has some helpful information if your
fellow a vegetarian diet. I did find some good sandwiches recipes in it.
Desserts for Diabetics by Mabel Cavaiani, R. D. Has some very good recipes
for the diabetic human.

Last but now least my very favorite fun diabitic cookbook is called "THE
DIABETIC CHOCOLATE COOKBOOK BY MARY JANE FINSAND". Need I say more.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sweet 'n Sour Beets
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 sweet ones

2 ts Cornstarch; 12 oz (1 can) beets; drained
1/2 c Water 2 Packets of sweet 'N Low;
1/4 c Distilled white vinger;

In a small saucepan, mix cornstarch with water and vinger. Stir over
medium heat until mixture thickens. Add beets and Sweet 'N Low. Let stand
for 30 minutes. Just before serving, reheat until hot. Serving size: (1/3
cup) Food Exchange per serving: 3/4 VEGETABLE EXCHANGE; (MY GUESS) Source:
Cooking for the Health of It by Gail L. Becker, R.D. Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Baked Sweet 'n Sour Brussels Sprouts
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 sweet ones

10 oz (1 pk) brussels sprouts; 1/4 ts Tarragon;
1/3 c Liquid Butter Buds;* 1/8 ts Marjoram;
(I don't about this, load 1/8 ts Freshly ground pepper;
-with sodium-try something 1/3 c Mushrooms; sliced fresh
-else) 1 tb Pimiento; chopped
2 tb Cider vinegar; (red bell pepper will work
1 1/2 ts Sugar; (sugar sub) -fine)

* This product is load with sodium. I would try find a good substitute for
those diabetics who must restrict the their sodium intake. I don't have to,
I have not used sodium for years and years. Any recipe that calls for salt,
I'll leave out. (Bert will eat brussels sprouts.)

Preheat oven to 350 degrees. Cook brussels sprouts in small amount of
unsalted water just until thawed. Drain. Arrange sprouts in shallow
baking dish. Combine 4 tablespoon of Butter Buds, vinegar, sugar or (sugar
sub), tarragon, marjoram, and pepper in blender container. Cover and
process on medium speed a few seconds. Combine remaining Butter Buds,
mushrooms and pimineto. Sprinkle over sprouts. Bake, covered, about 15
minutes, or until are tender. Serving size: (2/3 cup) Food Exchange per
serving: 1 VEGETABLE EXCHANGE; (I would make it work) CAL: 45; CAB: 8mg;
PRO: 3gm; FAT: trace; Source: Cooking for the Health of It by Gail L
Becker, R.D. Brought to you and yours via Nancy O'Brion and her
Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken Salad Deluxe
Categories: Diabetic, Poultry, Main dish, Salads
Yield: 4 sweet ones

2 c Chicken; cooked cubed frimly 24 sm Grapes; green/red seedless
-packed 1/4 c Almonds; slivered
1/4 c Chicken broth; 2 ts Margarine;
1 c Celery; diagonally sliced 1/4 c Low-Calorie Dressing;
2 tb Green onions; thinly sliced -=OR=-
2 oz (1 can) mushrooms; stems & 1/4 c Light mayonnaise;
-pieces drained Crisp lettuce leaves;

In a large bowl combine chicken, chicken broth, celery, onion, green
pepper, mushrooms and grapes; mix well. Cover and chill several hours.
Saute the almonds in margarine, stirring constantly, until browned; spread
on paper towel to cool. Immediately before serving stir the dressing into
the chicken salad. Arrange chicken salad on 4 plates, lined with crisp
lettuce leaves, and top each with 1 tablespoon of saute almonds. Food
Exchange per serving: 3 MEDIUM-FAT MEAT EXCHANGES + 1 FRUIT EXCHANGE; CAL:
278; CHO: 13g; PRO: 24g; SOD: 441; LOW-SODIUM DIETS Serve 1/2 cup portion
(1 1/2 MEDIUM-FAT MEAT EXCHANGES + 1/2 FRUIT EXCHANGE)

Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D.,M.S.
and Katharine Middleton Brought to you and yours via Nancy O'Brion and her
Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Low-Calorie Cooked Dressing
Categories: Diabetic, Dressings, Salads
Yield: 16 servings

1/4 c Istant nonfat dry milk; 1 md Egg;(I use egg replacer)
1 1/4 ts Dry mustard; 1 c Water;
1 ts Salt; 2 tb Margarine;
1/8 ts Freshly gound pepper Sugar substitute equivalent
1 tb All-purpose flour; -to 6 ts sugar

Combine dry ingredents in top of double boiler. Beat egg slightly and
combine with water and vinegar. Add to dry ingredients slowly, stirring to
blend well. Cook over simmering water, stirring constantly until thick and
smooth. Remove from heat. Add margarine and sweetener; blend well. Turn
into a pint jar; cover. Store in refrigerator. Food Exchange per serving:
UP TO 1 1/2 TABLESPOONS MAY BE CONSIDERED "FREE"; CAL: 21; CHO: 2g; PRO:
1g; FAT: 1g; SOD: 143; LOW-SODIUM DIETS: Omit salt.

Source: The Art of Cooking for the Daibetic by Mary Abbott Hess, R.D.,M.S.
Brought to you and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lemon Chicken
Categories: Diabetic, Poultry, Main dish
Yield: 4 sweet ones

2 1/2 lb Frying chicken; cut into 1 ts Dried basil;
-pieces(I used thighs) 1/3 c Water;
1 ts Salt; 1 1/2 ts Grated lemon peel;
1/4 ts Garlic powder 3 sl To 4 skices of lemon;
-=OR=- -for granish
1 cl Garlic; minced

Preheat oven to 400 degrees. Sprinkle chicken pieces with salt, pepper,
and garlic powder. Place in a shallow baking pan with skin side down.
Combine remaining ingredients except lemon slices and pour over chicken.
Bake, uncovered, for 20 minutes. Turn chicken and baste with pan
drippings. Bake for 30-40 minutes more, until chicken is tender. Serve on
a platter garnished with lemon skices. Food Exchange per serving: 4 LEAN
MEAT EXCHANGES; LOW-SODIUM DIETS: Omit salt. Source: The Art of Cooking for
the Diabetic by Mary Abbott Hess; R.D.,M.S. Brought to you and yours via
Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sassy Slaw
Categories: Diabetic, Salads, Vegetables, Low-fat/cal
Yield: 4 servings

3 tb Sour Cream, reduced fat 1 lb Cabbage, sliced thin
3 tb Apple Cider Vinegar 1/4 sm Red Onion, chopped
2 ts Sugar 1/4 Green Pepper, chopped
1 ts Salt 1 Carrot, shredded
6 dr Tobasco Sauce, or Hot Sauce

Stir together sour cream, vinegar, sugar, salt and tobasco sauce in
small bowl. Cover with plastic wrap and refrigerate 1 to 2 days.
Place cabbage, onion, pepper and carrot in plastic storage bag. Seal.
Refrigerate 1 to 2 days.
Before serving, combine sour cream mixture and cabbage mixture in
large bowl. This may be done up to 1 day before serving. Serve cold.

NUTRIENT VALUE PER SERVING: 69 Calories, 3 g Protein, 2 g fat, 13 g
Carbohydrate, 582 mg Sodium, 4 mg Cholesterol. EXCHANGES: 2 1/2 Vegetable,?
1/3 fat.

From Family Circle's Quick & Easy Recipes.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fresh Squash and Onion
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

2 lb Squash; yellow ds Sugar;*
1 md Onion; finely chopped 1/2 c Water
1/2 ts Salt; 2 tb Butter (or marg.); melted

* Use your favorite sugar substitute Wash squash and cut into 1-1/2"
slices. Place in saucepan with onion, salt, and sugar; add 1/2 cup water.
Cover tightly and steam about 10 minutes. Add butter and stir gently. Food
Exchange per serving: 1 vegetable exchange, (make it work) NO'S NOTE: This
would be excellent way to fix squash for the diabetic. All so I would cut
down on the margarine. Note: This is my VERY FAVORITE way to eat squash
(and we eat LOTS of squash) . (Nancy)

SOURCE: Southern Living Magazine, April, 1974. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken Chow Main
Categories: Diabetic, Poultry, Main dish
Yield: 6 sweet ones

1 tb Vegetable oil -chopped cooked(bite-sized
3 c Celery; diagonally sliced -pieces)
1/2 c Green onions; with tops 1 1/4 c Green peppers;* chopped
-diagonally slcied (1" cubes)
2 1/2 c Chicken broth; hot 6 oz (2 cn) mushrooms; stem &
3 tb Cornstarch; -pieces; drained
1/2 ts Salt; -=OR=-
1/8 ts Garlic powder; 8 oz Fresh mushrooms; sliced
-=OR=- 3 1/2 oz (1 cn) water chestnuts;
1 cl Garlic; minced -drained and sliced
1/8 ts Ground ginger; 3 1/2 oz Chow mein noodles;
1/2 c Cold water; 2 tb Candied gingrer root;
1 tb Soy sauce; -finely chopped
3 1/4 c Chicken; firmly packed

* For color you may want to add yellow, red and green.

Heat vegetables oil in a deep heavy cooking pot; add celery and onion;
stir-fry over moderate heat until onions are transparent but not brown. Add
chicken broth, cover and over low heat 4-5 minutes. Meanwhile, combine
cornstarch, salt, garlic, ginger, cold water, and soy sauce and mix until
smooth. Add slowly to hot mixture, stirring constantly. Cook and stir over
medium heat unitl liquid thickens and is clear. Add chicken, green peppers,
mushrooms, and water chestnuts; mix well. Cover and cook over low heat
about 5 minutes, until heated throught. To serve into a 2-quart serving
dish. Mix noodles and candied ginger and sctter on top of chicken mixture.
1 serving
: 1 cup chicken-vegetable mixture plus about 1/3 cup chow mein noodles.
Food Exchange per serving: 3 LEAN MEAT EXCHANGES + 2 VEGETABLE EXCHANGES +
1 STARCH EXCHANGE; CAL: 327; CHO: 29g; PRO: 30g; FAT: 10g; SOD: 773mg; CHO:
67mg; LOW-SODIUM DIETS: This recipe is not suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbot Hess.R.D.,M.S.
Brought to you and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Goulash Soup
Categories: Diabetic, Main dish, Soups/stews, Vegetables
Yield: 6 sweet ones

2 c Onions; chopped 2 ts Paprika;
3 tb Vegetable oil; 1/2 c Tomatoes; canned crushed
1 lb Ground round; -drained
8 c Fat-free broth; Salt to taste
1/4 ts Garlic powder;

Brown onions in 2 tb vegetable oil in a heavy frying pan over moderate
heat, stirring occasionally. Transfer onions with a slotted spoon to a
heavy saucepan. Add remaining tablespoon of oil to frying pan. Trim all
visible fat from the beef and cut into 3/4" cubes. (This is easier if the
meat is slightly frozen.) Brown beef in the frying pan over moderate heat,
stirring occasionally. Transfer meat with a slotted spoon into spoon into
saucepan with the onions. Discard as much fat as possible from the frying
pan. Add broth to frying pan and cook and stir over low heat to get as
many of the brown particles in the pan as possibe into the broth. Pour the
hot broth into saucepan with the onions and meat. Add seasoning and
tomatoes to meat and broth. Cover and simmer over low heat until meat is
tender. Remove from heat. Cool to room temperature. Refrigerate until
thoroughly chilled and the fat has risen to the top. Remove the fat and
discard it. Return the soup to heat. Taste for seasoning and salt if
necessary. Add potaoes to soup. Cover and simmmer 15-20 minutes or until
potatoes are tender. Serve 1 cup hot soup per serving. Food Exchange per
serving: 2 LEAN MEAT EXCHANGES + 1/2 BREAD EXCHANGE; CAL: 95; CHO: 9; PRO:
13gm; FAT: negl.LOW-SODIUM DIETS: Use low-sodium broth and fresh tomatoes
or tomatoes canned without salt.

Source: The NEW Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you
and yours via Nancy O'brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Butter Cream Frosting
Categories: Diabetic, Cakes, Desserts
Yield: 1 1/4

1/2 c Water; -=OR=-
2 tb Instant dry milk; 10 1 gram packet Sweet-One
2 1/2 tb All-purpose flour; -sugar substitute
1/2 c Margarine; @ room TEMP. 1/2 ts Vanilla; almond, lemon or
10 1 gram packets Equal - other flavoring

Combine water, dry milk and flour in a pan, and stir until smooth. cook,
stirring constantly, over medium heat until mixture is thick and smooth, or
cook in a microwave oven for 2 minutes, stirring every 30 seconds. Place
the pna in cold water and stir mixture until cool. Set aside. Cream
margarine and sugar substitute together until light and fluffy. Add cooled
flour mixture, 1 tablespoon at a time, while beating at medium speed. Add
flavoring and beat at high sp3eed until light and fluffy. Refrigerate until
used, on cooled cake. Calculate 1 tablespoon per serving (3/4 cup for 12
servings; 1 cup for 16 servings) Yield: 1 1/4 cups, 20 servings of 1
tablespoon each. Food exchanges per serving: 1 FAT EXCHANGE; CAL: 48; CHO:
1g; PRO: negl; FAT: 5g; CHO: 0; LOW-SODIUM: Use salt free Margarine;
LOW-CHOLESTEROL: Recipe is suitable as written.

Source: Desserts for Diabetics by Mabel Cavaiani,R.D. Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sauteed Mushrooms
Categories: Diabetic, Side dishes, Vegetables
Yield: 2 servings

4 tb Margarine; Freshly ground pepper;
1/2 lb Mushrooms; fresh 1/2 c Italian parsley; chopped
1/4 c Onions; sliced 2 tb Lemon juice;
Salt to taste -or more is desired

Slice mushrooms, (remove and discard stems if shitakes). Heat margarine in
medium to large frying pan. Add mushrooms to margarine. Saute over medium
heat for 3 to 4 minutes, or until they begin to soften. Add onions are limp
and begin to clear---about another 3 minutes. Add 2 tablespoons lemon
juice, salt and bit of ground pepper. Taste for seasonings, and add more
additional lemon juice, if you wish. Top with parsley. Serve immediatey, or
freeze for later use.

Brought to you and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Quick Beef Soup
Categories: Diabetic, Soups/stews, Meats, Vegetables
Yield: 8 sweet ones

1/2 c Lean ground meat; 1/4 c Onion; chopped
8 oz (2 cans) tomato sauce; 2 1/2 oz (1 Jar) mushrooms; sliced
2 c Carrots; sliced 2 c Water

Cook ground chuck in a large nonstick over medium heat until browned,
stirring to crumble. Drain and pat dry with a paper towels. Wipe pan
drippings from skillet with a paper towel. Return ground chuck to skillet,
and add tomato sauce, sliced carrots, chopped onion and undrained sliced
mushrooms. Stir in water. Cover and bring to boil. Reduce heat, and
simmer 30 to 35 minutes or until carrots are tender, stirring occasionaly.
Serve hot. Food Exchange per serving: 1 LOW-FAT MEAT EXCHANGE + 1/2 STRACH
EXCHANGE; CAL: 89; CAR: 8gm; PRO: 8gm; FAT: 3gm; SOD: 323gm; CHO: 20mg;

Source: All New Cookbook for Diabetics and Their Families. Brought to you
and yours via Nancy O'Brion and Meal-Master.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Vegetable-Cheese Soup
Categories: Diabetic, Cheese
Yield: 6 sweet ones

10 oz (1 pkg) vegetables; frozen 1/8 ts Pepper;
-mixed thawed 1 ts Bouillion; chicken-flavored
1 sm Onion; diced Granules;
2 tb All-purpose flour; 1 c Skim milk;
1 ts Italian herb seasoning; 1/4 c 1 oz low-fat cheese;
-Dried whole -process american
1/4 ts Salt; 2 ts Dijon mustard;

Combine thawed mixed vegetables and diced onion in a medium saucepan.
Combine flour, Italian herb sersoning, salt and pepper; stirring well; add
to vegetables, and stir to coat well. Dissole bouillion granules in water
and milk; add to saucepan, and bring to a boil. Cook, stirring constantly,
5 minutes or until mixture is thickened and bubbly. Reduce heat to low,
and add cheese and mustard, stirring to blend. Serve immmediately. Food
Exchange per serving: 1 VEGETABLE EXCHANGE; 1/2 MILK EXCHANGE; CAL: 80;
CHO: 2mg; CAR: 32gm; PRO: 5gm; FAT: 1gm; SOD: 310mg: Source: All New
Cookbook for Daibetics and Their Families. Brought to you and yours via
Nancy O'Brion and her Meal-Master

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Cottage Cheese-Vegetables Dunk
Categories: Diabetic, Cheese, Snacks, Kids, Vegetables
Yield: 28 servings

8 oz (2) cartons low-fat cottage -plain
-cheese 2 tb Prepared horseradish;
1 c Low-fat American Cheese; 1/2 ts Pepper;
-process shredded 1/4 ts Salt;
3 tb Low-fat yogurt; unsweetened 2 tb Onion; minced

Combine cottage cheese, amreican cheese, yogurt, horseradish, pepper and
salt, in a medium bowl, stirring well. Gently, fold in green pepper and
onion. Cover and store in refrigerator until ready to serve. NOTE: Serve
Cottage-Cheese Dunk with raw vegetables. Serving size: 2 TB. (Check
Exchange Lists for values on raw vegetables.) Food Exchange per serving:
Free; CAL: 22, CAR: 1gm; CHO: 1mg; PRO: 3gm; FAT: TR. SOD: 134mg; Source:
All New Cookbook for Diabetices and Their Families; Brought to you and
yours via Nancy O'Brion and her Meal-Master.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Free Foods for the Diabetic
Categories: Diabetic, Info/help
Yield: 1 servings

1 Info/help

A Free Food is any food or drink that contains less then 20 Calories per
serving. You can eat as much as you want of these items that have no
serving size specified. Be sure to spread them through the day.

Drinks: Fruits: Condiments:

Bouillion* Cranberries Catsup(1 tb) or broth unsweetened
Horseradish without fat (1/2 cup) Mustard Bouillion Rhubarb Pickles*, dill
(low-sodium) unsweetened unsweetened Carbonated drinks 1/2 cup
Salad Dressing sugar free low-Calorie Carbonated water Salad Greens: (2
tbsp) Club soda Endive Taco Sauce Cocoa powder, Escarole (t tbsp)
unsweetened Lettuce Vinegar* (1 tablespoon) Romaine
Coffee/tea Spinach Mixed drinks sugar free Sweet Substitutes:
Tonic water Candy, hard, sugar free sugar-free Gelatin, sugar free
Jam/jelly, sugar free Vegetables: (2 tablespoons) (raw
1 cup) Pancake syrup, sugar free
(1-2 tbsp.) Cabbage Sugar Substitutes Celery
(saccharin, aspartame) Chinese Cabbage* Whipped Topping Cucumber (2
tablespoons) Green onions Hot peppers NONSTICK PAN SPRAY OR Mushroom
VEGETABLE COOKING SPRAY Radishes Zucchini*

* 3 Grams or more of fiber per serving. * 400 milligarms or more of sodium
per serving. * I use rice vingar

Source: All New Cookbook for the Diabetic and Their Family by The
University Of Alabama At Birmingham Brought to you and yours via Nancy
O'Brion and Her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Plain Chocolate Frosting
Categories: Diabetic, Chocolate, Cakes, Desserts
Yield: 24 servings

1 c Skim evaporated Milk; 2 oz Baking chocolate; melted
2 tb Cornstarch; 1 ts Vanilla extract;
1/4 c Granulated sugar replace- 1 ts Salt;
-ment 3 tb Water;

Combine all ingredients in top of double boiler. Cook, stirring
constantly, over boiling water until thick. Cool. Beat to spreading
consistency. Yield: Frosts 9" X 13" or 24 servings. Food Exchange per
serving: 1/2 BREAD EXCHANGE + 1/5 FAT EXCHANGE CAL: 25

Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you
and yours via Nancy O'Brion and her Meal-Master.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Creme Semisweet Chocolate Frosting
Categories: Diabetic, Chocolate, Cakes, Desserts
Yield: 1 servings

1/4 c Semisweet chocolate chips; 1/4 c Slim evaporated;
1 tb Butter; 1/2 Recipe of Marshmallow cream

Melt chocolate chips and butter in top of double boiler over boiling water,
gradually add evaporated milk and stir until smooth. Allow to cook to room
temperature. Add marshmallow creame and beat until smooth. Yield: frosts
sides and tops of 8 or 9 inch layer cake. Food Exchange per serving: 1/20
of CAKE: 1/2 FAT EXCHANGE; CAL: 1/20 of CAKE: 23; 1/24 OF CAKE 2/5 FAT
EXCHANGE; CAL: 1/24 OF CAKE: 19

Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you
and yours via Nancy O'Brion and her Meal-Master.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Marshmallow Creme and Marshmallows
Categories: Diabetic
Yield: 4 cups

3 Env unflavored gelatin; -=OR=-
1/4 c Cold water; 3 tb Granulated fructose;
1/4 c Boiling water; 1 ts Vanilla extract;
3 tb Granulated sugar replacement 3 Egg whites;

Sprinkle gelatin over cold water in mixing bowl; set aside 5 minutes to
soften. Add to boiling water in a saucepan; cook and stir until gelatin is
dissolved. Remove from heat. Cool to consistancy of thick syrup. Add
sugar replacement and vanilla, stirring to blend. Beat egg whites into soft
peaks. Very slowly, trickle a small of gelatin mixture into egg whites,
beating until until all getalin mixture is blended. Continue beating until
light and fluffy. Pour into prepared pan. To form the marshmallows: Fill
13 X 9 X 2" pan with flour or cornstarch to desired depth. Form moulds
using a small glass, the inside of a dough cutter or any object of desired
size by pressin thr form into flour to bottom of pan. Spoon marshmallow
creme into the moulds and refrigerate until set. Dust or roll tops in
flour; shake off excess. Store in refrigerator. Yield 4 cups Food
Exchange per serving: 1 cup NEGLIBGBLE; CAL: 1 C 11;

Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you
and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cherry Yogurt Frosting
Categories: Diabetic, Cakes, Desserts
Yield: 9 sweet ones

1 Egg white; 2 tb Cheery yogurt;

Beat egg white in soft peaks; gradually add the yogurt. Beat to stiff
peaks. Spread on 8 X 9" cake. Serve immediately. Yield: Frost sided and
tops of any size cake. Food Exchange per serving: 1 serving NEGLIGIBLE;
CAL: 1 serving NEGLIGIBLE

Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you
and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Caramel Fluff Frosting
Categories: Diabetic, Cakes, Desserts
Yield: 2 cups

1 Env. nondairy topping; -replacement
1/2 c Skim milk; 1 ts Vanilla;
1/4 c Granulated brown sugar

Combine all ingredients in a chilled bowl. Beat into stiff peaks. Food
Exchange per serving: 1/7 BREAD EXCHANGE; CAL: 9 Source: The Diabetic
Chocolate Cookbook by Mary Jane Finsand Brought to you and yours via Nancy
O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Smooth-As-Silk Frosting
Categories: Diabetic, Cakes, Desserts
Yield: 1 servings

1 Env. unflavored gelatin; -replacement
1/2 c Water; 2 Eggs white; stiffy beaten
1/3 c Granulated brown sugar 1 ts Vanilla extract;

Sprinkle gelatin over water in saucepan; allow to soften for 5 minutes.
Bring to a boil. Add brown sugar replacement and stir to disolve. Remove
from heat; cool to the consistancy of thin syrup. Beating constantly, pour
syrup in a thin stream into a beaten egg whites. Beat in Vanilla. Yield:
Frosts sides and tops of any size cake. Food Exchange per serving:
NEGLIGIBLE Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand.
Brought to you and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: German Chocolate Cake
Categories: Diabetic, Cakes, Desserts
Yield: 60 servings

4 oz Baking chocolate; 2 ts Vanilla extract;
1/2 c Water; boiling 1 ts Baking soda;
1/2 c Butter; 1/2 ts Salt;
1/2 c Granulated sugar replacement 1 c Buttermilk;
3 tb Granulated fructose 4 Egg whites; stiffly beaten
4 Eggs yolks;

Melt chocolate to boiling water. Cool. Cream butter, sugar replacement
amd fructose until fluffy. Add egg yolks, one at a time, beating well after
each addition. Blend in vanilla and chocolate water. Sift flour with
baking soda and salt, add alternately with buttermilk to chocolate mixture,
beating well after each addition until smooth. Fold in beaten egg whites.
Grease three 3 9" baking pans; line them with paper, grease again, and
lightly flour pans; pour batter into the three pans. Bake at 350 degrees
for 25 to 30 minutes or until cakes test done. Remove from pans onto racks,
remove paper lining. Cool. Food Exchange per serving: 1/2 BREAD EXCHANGE +
1/2 FAT EXCHANGE; CAL: 50; Source: The Diabetic Chocolate Cookbook by Mary
Jane Finsand Brought to you and yours via Nancy O'Brion and her
Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Goodlies
Categories: Diabetic, Cooky/bars, Desserts
Yield: 77 squares

1 c Cake flour; 1 c Margarine;
1/3 c Granulated sugar replacement 3/4 c Chocolate Topping;
2 1/2 c Oatmeal;

Combine cake flour, sugar replacement and oatmeal in a bow; cut margarine
until all ingredients are blended into a crumbly dough. Press one-half of
the dough into the buttom of a 11 X 7-IN well-greased pan. Spread 1/2 cup
of the chocolate topping over the entire surface. Sprinkle with remaining
dough and gently press the top dough. Drizzle with remaining chocolate
topping. Bake at 350 degrees for 25 to 30 minutes. Cool slightly. Cut into
1" squares. Food Exchange per serving: 1 SQUARE 1/5 BREAD EXCHANGE + 1 FAT
EXCHANGE; CAL: 1 SQUARE: 32;

Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand Brought to you
and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Topping
Categories: Diabetic, Cakes, Desserts
Yield: 3 cups

3 c Skim milk; 1 ts Salt;
2 oz Baking chocolate; 2 tb Butter;
3 tb Cornstarch; 2 ts Vanilla extract;
1/2 c Granulated sugar replacement

Combine milk, chocolate, cornstarch, sugar replacement and salt in
saucepan. Bring to a full boil, and boil for a 2 to 3 minutes; remove from
heat. Stir in the butter and vanilla. Food Exchange per serving: 2 tb. 1
FAT EXCHANGE; CAL: 2 TB: 35; Source: The Diabetic Chocolate Cookbook by
Mary Jane Finsand. Brought to you and yours via Nancy O'Brion and her
Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lemon Chicken Pailards
Categories: Diabetic, Poultry, Main dish
Yield: 4 sweet ones

1 lb Chicken Breasts; boneless -=OR=-
-skinned halved 1/4 c Chicken broth
Salt to taste 1 cl Garlic; minced
1/2 ts Pepper; 2 tb Fresh lemon juice;
2 ts Betty's butter 4 Lemon slices;
1/4 c Dry white wine 2 tb Fresh parsley; chopped

Place chicken between two sheets of waxed paper and pround to 1/4"
thickness. Season each side or chicken with saltand pepper. In a large
non-stick skillet, heat half of Betty's Butter. Cook chicken over
medium-high 3 minutes on each side or until cooked through. Remove to a
serving plate and keep warm. Add wine to skillet and cook 2 minutes over
high heat. Reduce heat, stir in remaining butter, garlic and lemon juice.
Spoon juice over chicken; top each chicken piece with lemon slice and
parsley. Can be served with Peas and Mushrooms and Sweet Potato Crisps.

Food Exchange per serving: 3 LOW-FAT MEAT EXCHANGE; CAL: 189; CHO: 76mg;
CAR: 20g; PRO: 135; SOD: 135mg; FAT: 7g;

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sweet Potato Crisps
Categories: Diabetic, Side dishes, Vegetables
Yield: 4 sweet ones

4 md Size sweet potatoes; 1/2 ts To 1 ts pepper;
1 ts To 2 ts walnut oil; 1/2 ts Hot hungarian paprika;
2 ts Onion powder; -=OR=-
2 ts Garlic powder; 1/2 ts Chili powder;

Preheat oven to 450 degrees. Scrub potatoes well and cut in 1/8" slices.
Coat a non-stick baking sheet with walnut oil and arrange potatoes on it.
Combine the seasonings. Sprinkl potatoes with half of the seasonings. Bake
10 minutes. Using a large spatula, turn, sprinkle with remaining seasonings
and bake 10 minutes until crisp. Serve immediately. This is a perfect as
appetizers as well a vegetable accompaiment. Food Exchange per serving: 1
STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 101; CHO: 0mg; CAR: 19g;
PRO: 1g; SOD: 6mg; FAT: 3g

Source: Light & Easy Diabetic Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken a la King
Categories: Diabetic, Poultry, Main dish
Yield: 4 sweet ones

1 ts Virgin olive oil; -canned
1/4 c Celery, chopped 1/4 c Almonds; slivered blanched
1 c Mushrooms; sliced 2 tb Dry sherry; (optional)
1 1/2 c Basic white sauce; 4 sl Whole-wheat bread;*toasted
2 c Cooked chicken; -trimmed
1/4 c Pimentoes, drained, chopped

* Noodles or rice can be used instead of toast.

In a large pan non-stick skillet or saucepan, heat oil. Saute celery and
mushrooms. Add white sauce, chicken and pimentos, stirring to combine, and
heat through. Add almonds, sherry and pepper to taste. Cut into triangles
and spoon chicken over toast. Serve with Broccoli and Pine Nuts. Food
Exchange per serving: 2 MEAT EXCHANGES + 2 VEGETABLE EXCHANGES + 1 MILK
EXCHANGE; CAL: 324; CHO: 54mg; CAR: 29g; PRO: 28g; SOD: 11g; FAT: 2.2g;

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cornish Game Hens
Categories: Diabetic, Poultry, Main dish
Yield: 4 sweet ones

2 Cornish game hens; 1 cl Garlic; minced
-about 1-1 3/4 lbs. each 1/2 c Vermouth;
1/4 ts Dried dill weed; 1 tb Orange juice concentrate;
1/4 ts Dried leaf oregano; -frozen
1/4 ts Pepper; 1 tb Parsley; chopped
ds Paprika; 2 tb Almonds; slivered silvered
1 tb Virgin olive oil;

Preheat oven to 350 drgrees. Remove skin from hens. Cut each in half,
discarding backbones. Season on both sides with the herbs and spices. In a
large non-stick skillet, heat oil. Saute hens about 4 minutes on each side.
Transfer to a baking dish. Add garlic and shallots to skillet and saute
about baking dish. Add garlic and shallots to skillet and saute about 1
minute. Add vermouth and orange juice and swirl to mix. Pour over hens.
Cover dish with foil and bake 20 minutes, basting a few times. Increase
oven temperature to 425 degrees, uncover baking dish and bake 5 minutes.
Garnish with parsley and almonds. Food Exchanges per serving: 3 LOW-FAT
MEAT EXCHANGE + 1/2 STARCH/BREAD EXCHANGE; CAL: 220; CHO: 72mg; CAR: 8g;
PRO: 27g; SOD: 49mg; FAT: 5g;

Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Colcannon
Categories: Diabetic, Side dishes, Vegetables
Yield: 4 sweet ones

3/4 lb Kale; Salt & pepper to taste;
-=OR=- 1 tb Virgin olive oil;
3/4 lb Green cabbage; 1 md Size onion; chopped
1 lb Potatoes; peeled & quartered 1/2 c Evaporated skim milk;

Bring a large saucepan of water to a boil. Wash kale well and trim off
tough stems. Drop Kale into boiling water and cook, uncovered about 8
minutes. Drain and squeeze out excess water. Chop fine and set aside. In
the same saucepan, cook potatoes in boiling water, covered, 15 minutes.
Drain. Place potatoes in a food mill, a blender or a food processor fitted
with metal blade and proscess to a puree. Combine potatoes with kale and
season with salt and pepper. In a small non-stick, heat oil and saute
onion until softened. Add milk to warm. Combine with potatoes and place in
an ovenproof serving dish and warm in oven, if necessary. Food Exchange per
serving: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE;
CAL: 125; 1mg; CAR: 20g; PRO: 5g; SOD: 108mg; FAT: 4g;

Source: Light & Easy Diabetes Cuisine by Betty Marks. Brought to you and
yours via Nancy O'Brion and Her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Grilled Mustar Turkey Cutlets
Categories: Diabetic, Poultry, Main dish
Yield: 4 sweet ones

1 lb Turkey breast cutlets; 1 ts Fresh lemon juice;
2 tb Dijon-style mustard; Pepper to taste;
2 tb Mayonnaise; no-cholesterol Paprika;
-reduced-calorie 2 tb Parsley; chopped and fresh

Preheat broiler. Coat broiler 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 turkey with half of mustard mixture. Broil about 4
inches from heat source 5 minutes. Turn and coat other side of turkey with
mustard sauce and sprinkle with pepper and paprika. Broil 1 minute or until
top is browned. Garnish with chopped parsley. Food Exchange per serving: 3
LOW-FAT MEAT EXCHANGES; CAL: 150; CHO: 74; CAR: 2g; PRO: 26g; SOD: 193mg;
FAT: 3g;

Source Light & Easy Diabetic Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Poached Chicken or Turkey
Categories: Diabetic, Poultry, Main dish
Yield: 4 sweet ones

2 c Chicken broth 1 lb Chicken breasts; boneless
1/2 ts Salt; -skinned
1 Bay leaf; -=OR=-
Pepper to taste; 1 lb Turkey Breast cutlets;
Pinch of celery seeds;

In a deep skillet or large pot, bring to a bowl. Add seasoning and reduce
heat to a simmer. Cook 5 minutes, add chicken or turkey breast and cook 10
to 15 minutes or until tender and no longer pink in the center. Remove from
broth and refrigerate if prepared ahead. Chicken or turkey breasts can be
cut into chunks, sliced thin on diagonal or shredded and used in salads or
other dishes where precooking is required. Food Exchange per serving. 1
LOW-FAT MEAT EXCHANGES; CAL: 141 CHO: 72mg; CAR: 0g; PRO: 26g; SOD: 285mg;
FAT: 3g;

Source: Light and Easy Diabetes Cuisine by Betty Marks Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Downside-Up Apple Pie
Categories: Diabetic, Desserts, Pies, Fruits
Yield: 1 pie

-----------------------------------PASTRY-----------------------------------
Double 9" crust pie

----------------------------CARMEL-PECAN MIXTURE----------------------------
3 tb Soft butter 1/2 c Pecan halves
1/2 c Brown sugar,*packed

---------------------------------APPLE PIE---------------------------------
6 md Tart apples 1 ts Cinnamon
1 tb Fresh lemon juice 1/2 ts Nutmeg
1/4 c Brown sugar,* packed 1/4 ts Salt
2 tb Flour

* May want to try brown sugar substitute instead.

Prepare pastry and chill. Preheat oven to 450 degrees. Downside-up Apple
Pie, a double crust pie taht you invert on a plate and then you have a
carmel pecan topping Caramel Pecan Mixture: Cream the butter and brown
sugar. Spread evenly into the bottom of a 9-inch pie pan. Press the pecan
halves in an even design.

Roll out half the pastry to fit over the pecan layer, draping 1-inch over
the pie pan.

Combine the apples with lemon juice, brown sugar, flour, cinnamon, nutmeg
and salt. Pour into the pastry. Pack down well.

Roll out the second half of the pastry to cover the apples. Seal edges by
folding bottom crust over top crust. Moisten water with edges as you go.
Flute edges with a fork. Make vents in the top.

Bake 10 minutes. Reduce heat to 350F and bake 30 - 35 minutes longer. Cool
10 minutes and invert onto a serving plate.

As if by magic, this apple cake creates its own beautiful picture while in
the oven.

Downside-up Apple Pie (Janice Norman) Posted By Sallie Kerp

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---------- Recipe via Meal-Master (tm) v8.01

Title: Lime Curry Chicken
Categories: Diabetic, Main dish, Poultry
Yield: 4 sweet ones

1 lb Chicken breats; boneless 1 tb Curry powder;
-skinned Juice of two limes;
2 ts Virgin olive oil; 1/4 c Plain low-fat yogurt;
2 Shallots; thinly sliced Parsley sprigs;
1/4 c Green bell pepper; diced 1 tb Almonds; slivered

Cut chicken diagonally into thin slices. In a large non-stick skillet,
heat oil and saute shallots until softened. Add bell pepper and cook until
tender; stir in curry powder. Add chicken and stir-fry until in no longer
pink. Add lime juice. Just before serving, stir yogurt into skillet.
Garnish with parlsy and almonds. Serve with Raisin Bulgur Pilaf and Bok
Choy. Food Exchange per serving: 3 1/2 LOW-FAT MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE; CAL: 185; CHO: 72mg; CAR: 5g; PRO: 28g; PRO: 28g; SOD: 75mg; FAT:
6g;

Source: Light & Easy Diabetes Cuisine by Betty Marks. Brought to you and
yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sesame Chicken
Categories: Diabetic, Main dish, Poultry
Yield: 4 sweet ones

12 oz Poached chicken; 2 cl Garlic; minced
1 lb Fresh asparagus; 2 tb Gingerroot; grated
4 Green onions; 2 tb Fresh lime juice;
1 tb Sesame oil; 1 tb Toasted sesame seeds;

Cut chicken into strips about 2" long. Snap off ends of asparagus and cut
diagonally in 1" pieces. Julienne the green onions and steam 4 minutes or
until tender; remove from heat. In a non-stick pan or wok, heat the oil;
cook garlic and gingerroot 30 seconds. Add asparagus, green onions,
chicken, lime juice and sesame seeds; stir-fry until asparagus is
crisp-tender. You can use broccoli flowerets if asparagus is unavilable.
Serve with Wild Rice. Food Exchange per serving: 3 LOW-FAT MEAT EXCHANGE +
2 VEGETABLE EXCHANGE; CAL: 185; CHO: 72mg; CAR: 5g; PRO: 28g; SOD: 75mg;
FAT: 6g;

Source: Light & Easy Diabetes Cuisine by Betty Marks Brougth to you and
yours via Nancy O'Brion and her Meal-Master.

-----

---------- Recipe via Meal-Master (tm) v8.01

Title: Wild Rice
Categories: Diabetic, Nuts/grains, Side dishes, Rice
Yield: 6 sweet one

3/4 c Wild rice; 3 c Chicken stock;
3 c Vegetable stock; 2 tb Sunflower seeds; (optional)
-=OR=-

Thoroughly rinse rice. In a 3-quart saucepan, bring stock to a boil. Add
rice, reduce heat, cover and simmer until tender, about 50 minutes. If
liquid is not absorbed, cook a little longer, uncovered. Fluff with a fork.
Garnish with sunflower seeds. Sauted mushrooms or onions may be added for
extra flavor. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE; CAL: 86;
CHO: 0mg; CAR: 16g; PRO: 3g; SOD: 2mg; FAT: 2g; Source: Light & Easy
Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy O'Brion
and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Light Milk Whip
Categories: Diabetic, Desserts, Low-fat/cal
Yield: 3 cups

1/2 c Low-fat evaporated milk 1/2 ts Lemon juice
1 1/2 tb Frozen apple juice concentra 1/2 ts Vanilla extract
-te

Measure the milk into a mixer bowl and place it in the freezer along with
the beaters for the mixer. Chill until ice crystals form around the edge,
20 to 30 minutes. Beat the milk with an electric mixer at its highest
speed. When soft peaks form, add the apple juice concentrate, lemon juice
and vanilla. Continue to beat until fluffy. Serve at once or keep in the
refrigerator for 10 minutes. Light milk whip can be prepared ahead and
kept for up to 2 days if it is stabilized with gelatin, see variation
below.

Yield: 3 cups

Light Milk whip II.

Pour 1/4 cup unsweetended fruit juice in a heatproof cup or bowl and
sprinkle 1 envelope of unflavored gelatin over it. Place the cup holding
the gelatin mixture in a pan of simmering water and stir until the gelatin
is dissolved. Combine with 3/4 cup unsweetened fruit juice. Chill, stirring
occasionally, until the mixture is syrupy but not set, Prepare a recipe of
light milk whip. When fluffy, fold in the gelatin mixture. Serve
immediately, or refrigerate for up to 2 days.

Source: "Naturally Sweet" by Fran Raboff & Lynn Bassler

From the files of: Melissa Mierau

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---------- Recipe via Meal-Master (tm) v8.01

Title: Falafel (Basic Recipe)
Categories: Diabetic, Beans, Vegetarian
Yield: 5 servings

2 c Garbanzo Beans, cooked, 2 tb Parsley, freshly chopped
-drained and rinsed 1/2 ts Salt
1/3 c Water 1/4 ts Black Pepper, freshly ground
1 sl Wheat Bread, crustless firm, 1/4 ts Cumin
-torn into pieces 1/2 ts Turmeric
1 tb Unbleached All-Purpose Flour 1/4 ts Basil
1/2 ts Baking Soda 1/4 ts Marjoram
3 Garlic Cloves, finely 1 tb Tahini (Sesame Seed Paste)
-chopped --or- Olive Oil
1 Egg White

Cayenne Pepper, to taste Flour, for coating the falafel

Puree the garbanzos in a food processor or in a blender.

Add the remaining ingredients, except the flour and mix well. The mixture
will be soft.

Form the mixture into 1-inch balls or patties and coat with flour.

Bake in a preheated 350 F oven for 15 to 20 minutes.

To make a falafel sandwich, cut a piece of pita bread in half and put 2 to
3 falafel balls or patties into the open halves. Add lettuce, alfalfa
sprouts, sliced tomatoes, green onions and low-fat Yogurt Dressing or
Tahini Dressing.

Yield: 5 servings, 20 balls

One Serving = 4 balls Calories: 158 Protein: 7 g Fat: 5 g Carbohydrate: 23
g Fiber: 3.3 g Cholesterol: 0 mg Sodium: 341 mg Potassium: 237 mg

Exchange: 1-1/2 Starch/Bread 1/2 Medium-Fat Meat

Source: "The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive
Nutritional Guide and Cookbook," by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.

Shared by: Norman R. Brown

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---------- Recipe via Meal-Master (tm) v8.01

Title: Falafel (Tahini Dressing)
Categories: Diabetic, Dressings
Yield: 2 servings

1/4 c Tahini (Sesame Seed Paste) -squeezed
1/2 c Water, or more 1 Garlic Clove, crushed
1 tb Lemon Juice, freshly

Keywords: Vegetarian, Vegan

Mix all ingredients.

The mixture should be the consistency of a creamy salad dressing. Add more
water, if necessary.

Use as a sauce for a falafel sandwich.

Yield: 12 servings, 3/4 cup

One Serving = 1 tablespoon Calories: 31 Protein: 1 g Fat: 3 g Carbohydrate:
1 g Fiber: 0.4 g Cholesterol: 0 mg Sodium: 4 mg Potassium: 30 mg

Exchange: 1 Fat

Source: "The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive
Nutritional Guide and Cookbook," by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.

Shared by: Norman R. Brown

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---------- Recipe via Meal-Master (tm) v8.01

Title: Toasted Pita Chips
Categories: Diabetic, Vegetarian, Snacks
Yield: 6 servings

6 Pita Bread Pockets 1 ts Garlic Powder (optional)

These are great with dips, soups and in lunches. For more fiber, use whole
wheat pita bread.

Preheat oven to 325 F.

Split each pita pocket in half.

Cut each half into 6 triangles with a sharp knife.

Arrange in single layers on cookie sheets. Sprinkle lightly with garlic
powder, if desired.

Bake for 8 minutes or until chips are lightly browned and very crisp. Store
in an airtight container until ready to serve.

Yield: 8 cups or 64 chips

One Serving = 1 cup or 8 chips Calories: 96 Protein: 3 g Fat: < 1 g
Carbohydrate: 19 g Fiber: 0.5 g Cholesterol: 0 mg Sodium: 161 mg Potassium:
34 mg

Exchange:

Source: "The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive
Nutritional Guide and Cookbook," by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.

Shared by: Norman R. Brown

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tomato & Onion Salad
Categories: Diabetic, Salads, Vegetables
Yield: 6 servings

6 md Tomatoes, wedged 1/4 c Olive oil
4 Scallions, chopped 3 tb Lemon juice
1 sm Sweet onion, sliced 1 Garlic clove, crushed
2 tb Cilantro, chopped Salt & pepper
1 ts Mint Pita wedges

Combine tomatoes, scallions, onion, cilantro & mint. Whisk together oil,
lemon juice, garlic, salt & pepper. Pour dressing over tomato mixture.
Cover & chill. Serve with pita wedges. Alternatively, this salad makes a
great topping for pita stuffed with falafel.

Virginia Habeeb, "Pita the Great"

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---------- Recipe via Meal-Master (tm) v8.01

Title: Tortilla Ranch Style
Categories: Diabetic, Cheese, Poultry, Vegetables, Main dish
Yield: 1 sweet one

1 c Assorted vegetables; Thinly 1 lg Flour torilla;
-Shredded (carrots, celery, 2 tb Reduced-cal ranch dressing;
-Zucchini, green onions, 1 oz Swiss cheese;
-Spinch, and/or sweet red 1 oz Turkey; sliced;
-Peppers)

Layer vegetables on tortilla. Sprinkle dressing over vegetables. Add
Swiss cheese and turkey. Roll up. Eat cold or microwave brifly. Food
Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MILK EXCHANGE + 1
VEGETABLE EXCHANGE + 1 LOW-MEAT EXCHANGE

Source: Month of Meal #2 American Diabetes Association, Inc

Brought to you and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Gingered Fruit Cup
Categories: Diabetic, Desserts, Fruits
Yield: 12 servings

1/2 c Sugar 1 sm Cinnamon Stick
-=OR=- 1 pt Strawberries, hulled and
Sugar sub equal Halved if large
1/2 c sugar 1 lb Seedless Green Grapes
1/2 c Water 1 Cantelope
3 sl Fresh Ginger (1/8" thick)

Bring sugar, water, ginger and cinnamon stick to boiling in small sauce
pan, stirring constantly to dissolve sugar. Lower heat, simmer, uncovered,
for 10 minutes. Strain through sieve into a bowl. Cool to room temperature.
Add strawberries and grapes to syrup. Quarter cantelope. Remove seeds. Cut
into wedges, then crosswise into bite size pieces. Add to bowl.
Refrigerate, covered, until cold & serve.

Nutrient Value Per Serving: 83 Calories, 1 g Protein, .42 g Fat, 21 g
Carbohydrate, 5 mg Sodium, and 0 mg Cholesterol.

Exchanges: 1 1/3 Fruit.

Recipe From "Family Circle" magazine 6/25/91. Posted by Anne Marie
Chiappetta.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Nectarine Salad
Categories: Diabetic, Fruits, Side dishes
Yield: 4 servings

1 lb Nectarines, pitted & cubed 1 tb Cider Vinegar
1/2 c Sweet Red Pepper, chopped 1/4 ts Salt
1/4 c Green Onions, thinly sliced 1/8 ts Black Pepper, ground
1/4 c Vegetable Oil(or LESS) Leaf Lettuce
2 tb Lime Juice

Combine nectarines, red pepper and onions in a small bowl. Whisk together
oil, lime juice, wine vinegar, salt and pepper. Pour over nectarine
mixture. Refrigerate. Mound on lettuce to serve.

Nutrient Value Per Serving: 178 Calories, 1 g Protein, 14 g Fat, 14 g
Carbohydrate, 137 mg Sodium, 0 mg Cholesterol.

Exchanges: 1 Fruit, 3 Fat.

Recipe from "Family Circle" magazine 6/25/91. Posted by Anne Marie
Chiappetta.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cranberry - Rasberry Meringue Pie
Categories: Diabetic, Pies, Fruits
Yield: 8 servings

------------------------------------PIE------------------------------------
1/3 c Sugar 2/3 c Water
3 tb Cornstarch 1 tb Unsalted Butter
1/8 ts Salt 1 ts Lemon Juice
3 Egg Yolks Frozen 9-inch Pie Shell,
3/4 c Frozen Cranberry-Rasberry Baked according to pkg
Juice Cocktail, thawed Directions

------------------------------MERINGUE TOPPING------------------------------
Meringue Powder, prepare Directions
Topping according to pkg

Combine sugar, cornstarch and salt in medium size saucepan. Beat together
egg yolks, juice concentrate and water in small bowl. Gradually stir into
cornstarch mixture until smooth. Bring to boiling over medium heat,
stirring constantly; cook 1 minute more. Remove from heat; stir in butter
and lemon juice. Pour into pie shell. Preheat oven to 350 degrees. Using
package meringue powder, prepare meringue topping according to package
directions. Spoon some meringue topping around edge of filling so it
touches inner crust all around. Heap remaining meringue in center. Bake in
preheated oven about 15 minutes or until meringue is lightly browned. Cool
on wire rack. Topping will weep after a few hours, so serve soon after
baking.

Nutrient Value Per Serving: 331 Calories, 5 g Protein, 11 g Fat, 56 g
Carbohydrate, 212 mg Sodium and 84 mg Cholesterol.

Exchanges: 1 Starch/Bread, 2 3/4 Fruit and 2 Fat.

Recipe from "Family Circle" magazine 2/1/92. Posted by Anne Marie
Chiappetta.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pina Colada Rice Pudding
Categories: Diabetic, Desserts, Rice
Yield: 6 servings

1/2 c Long Grain White Rice (Not 1 1/2 c Milk
Converted) 1 Egg
1/2 c Frozen Pina Colada Mixer 1 tb Dark Rum
Concentrate, thawed 1/2 ts Lemon Juice

Cook rice in medium size saucepan following package directions. Stir in
pina colada concentrate and milk. Bring to boiling over medium heat. Lower
heat; cover and simmer 30 minutes or until the rice is very soft and the
mixture thickens. (Use a very low heat to avoid scorching.) Beat egg
slightly in small bowl. Stir in a little hot mixture. Return to saucepan;
cook 1 minute, stirring constantly. Do not let boil. Remove saucepan from
stove. Stir in rum and lemon juice. Pour into serving bowl. Cool to room
temperature. Refrigerate until serving time.

Nutrient Value Per Serving: 138 Calories, 4 g Protein, 2 g Fat, 26 g
Carbohydrate, 31 mg Sodium and 38 mg Cholesterol.

Exchanges: 3/4 Starch/Bread, 1 Fruit, 1/4 Medium-Fat Meat and 1/2 Fat.

Recipe From "Family Circle" magazine 2/1/92. Posted by Anne Marie
Chiappetta.

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---------- Recipe via Meal-Master (tm) v8.01

Title: F.C. Apple Betty
Categories: Diabetic, Desserts, Fruits
Yield: 6 servings

2 lb Golden Delicious Apples Concentrate, thawed
1/4 c Seedless Golden Raisins 1 tb Cornstarch
1/2 c Frozen Apple Juice

----------------------------------TOPPING----------------------------------
5 sl Firm White or Wheat Bread 3 tb Sugar or sugar sub
(approx 2 cups), cubed 1/2 ts Cinnamon
3 tb Unsalted Butter, melted

Preheat oven to 375 degrees. Coat inside of shallow 5 to 6 cup baking dish
with Pam. Core, pare and quarter apples; cut into thin slices. Combine with
raisins in prepared baking dish. Gradually stir juice concentrate into
cornstarch in small bowl until smooth. Pour over fruit mixture.

Prepare Topping: Cut slices of bread into small cubes. Place in medium size
bowl. Combine melted butter, sugar and cinnamon in small saucepan over low
heat. Mix until well blended. Slowly pour over bread cubes, tossing gently
with a wooden spoon to blend ingredients.

Sprinkle topping over fruit. Cover with foil. Bake in preheated oven fro 30
minutes. Remove foil and bake 20 to 25 minutes until apples are tender.
Serve hot or warm.

Nutrient Value Per Serving: 266 Calories, 2 g Protein, 7 g Fat, 51 g
Carbohydrate, 109 mg Sodium and 16 mg Cholesterol.

Exchanges: 1 Starch/Bread, 2 1/2 Fruit and 1 1/2 Fat.

Recipe From "Family Circle" magazine 2/1/92. Posted by Anne Marie
Chiappetta.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Peanut Sitting Pretties
Categories: Diabetic, Cooky/bars, Desserts
Yield: 22 cookies

2/3 c Butter or Margarine (Not 1/4 ts Salt
Spread), at room temperature 1 c All Purpose Flour
1/3 c Packed Dark Brown Sugar 1 c Roasted Unsalted Peanuts,
1 lg Egg, seperated Chopped
1/2 ts Vanilla Extract

In a medium size bowl, beat butter and sugar with electric mixer until
fluffy. Beat in egg yolk, vanilla and salt. Gradually beat in flour until
blended. Wrap dough and chill at least 1 hour. Prheat oven to 325 degrees.
Have ungreased cookie sheets ready. Lightly beat egg white in a small bowl.
Shape rounded teaspoonfuls of dough into balls. Dip in egg white, then roll
in peanuts. Place 2 inches apart on cookie sheet(s). Bake 12 to 14 minutes
until lightly golden. Remove to wire rack to cool. Store airtight at room
temperature for up to 3 weeks.

Nutrient Value Per Cookie: 125 Calories, 2 g Protein, 9 g Carbohydrates, 9
g Fat, 86 mg Sodium, and 25 mg Cholesterol w/butter or 10 mg Cholesterol
w/margarine.

Exchanges: 2/3 Starch/Bread and 1 3/4 Fat. (may want to reduce fat) Recipe
From "Woman's Day" magazine 11/24/92. Posted by Anne Marie Chiappetta.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sweet & Sour Texas Black-Eyed Pea Salad
Categories: Diabetic, Vegetables, Salads
Yield: 6 servings

1 c Black-Eyed peas; cooked 1/4 c Sugar;
2/3 c Carrots; cooked & diced 1/4 c White vinegar;
1 md Onion; chopped 2 tb Worcestershire sauce;
1 Green Bell pepper; chopped 1/4 c Peanut oil;
3 tb Pimientos; chopped 1/3 cn Tomato soup condensed;
1 cl Garlic; minced

Combine all ingredients in a large bowl. Chill for 4 hours or more. Serve
on a bed of lettuce. Keeps well in refrigerator for 3-5 days. Origin:
Marjorie Luckenbach, Texas, Circa 1970

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---------- Recipe via Meal-Master (tm) v8.01

Title: Texas Outlaw Coleslaw
Categories: Diabetic, Salads, Vegetables
Yield: 1 servings

----------------------------------COLESLAW----------------------------------
1 qt Cabbage raw grated 1/3 c Green Bell pepper grated
1/2 c Carrots raw grated 1 tb Onion minced

----------------------------------DRESSING----------------------------------
1/2 c Mayonaise 1/2 ts Salt
4 tb Cider vinegar 1/2 ts Sugar

Mix cabbage, carrots, Bell pepper, and onion in a large bowl. Mix dressing
ingredients then pour into the large bowl over the mixed vegatables. Mix
until all is well coated with the dressing. Chill and serve.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Texas BBQ Coleslaw
Categories: Diabetic, Salads, Vegetables
Yield: 6 servings

1 Cabbage head; grated -Brown sugar sub
2 Celery stalks; grated 1 1/2 tb Worcestershire sauce;
1 Green Bell pepper; grated 1 tb Prepared mustard;
1 md Onion; minced 1 ts Salt;
3/4 c Heinz catsup; 1/2 ts Cayenne pepper flakes;
1/4 c Cider vinegar; 1/2 ts Liquid Smoke;
2 tb Brown sugar; or

Combine all vegetable ingredients in a large bowl. Mix all other
ingredients into the bowl. Chill and serve.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Arkansas Cheescake
Categories: Diabetic, Desserts, Low-fat/cal, Pies
Yield: 8 servings

1 Egg, seperated 1 1/2 c Cottage Cheese
1/2 c Skim Milk 1 tb Lemon Juice
1 pk Gelatin (envelope) 1 ts Vanilla
1/8 ts Salt 6 tb Lite Coolwhip
1 tb Equal (no substitute)

Take cottage cheese and cream in blender until very SMOOTH . Set aside. Put egg yolk in top of double boiler beat well and
add milk. Add gelatin & salt. Cook over boiling water until gelatin
dissolves and mixture thickens. (about 10 minutes) Remove from heat, add
sugar substitute. Cool. Add cottage cheese, lemon juice and vanilla to
cooled mixture. Chill, stirring occasionally, until mixture mounds when
dropped from a spoon. Beat egg white until stiff. Fold egg white and
cool-whip together into mixture. Pour into graham crust. Or pour into pie
plate and top with crumb topping.

Crumb Topping: crush 2 graham crackers fine. Mix with pinch of cinnamon and
nutmeg.

Calories (without topping or crust): 442 (Whole Pie!) Calories with Keebler
Graham Crust: 1402 (per serving 175 7 gr fat)

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chinese Winter Soup
Categories: Diabetic, Soups/stews, Vegetarian, Oriental, Low-fat/cal
Yield: 3 servings

4 c Vegetable Stock; 1/4 ts Hot Pepper Oil;
1 c Mushrooms; sliced 1/2 lb Tofu;, diced
1 c Spinach; washed 2 tb Cornstarch dissolved in
2 tb Light Soy Sauce; 3 tb Water;
2 tb Cider Vinegar; 2 tb Cilantro; chopped
1/2 ts Pepper; 1 Scallion; chopped
1 1/2 tb Sesame Oil;

Put the broth in a saucepan; add the mushrooms and spinach and simmer 3-4
minutes.

Combine the soy sauce, vinegar, pepper, sesame oil and pepper oil in a
small bowl; stir to blnd, then add to the broth. Taste and adjust
seasonings.

Add the tofu and the cornstarch-water mixture, stirring constsntly.
Continue to cook until soup thickens.

Sprinkle cilantro and scallion on top of soup for garnish. Makes 6 cups.

Source: San Francisco Chronicle

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---------- Recipe via Meal-Master (tm) v8.01

Title: Club Burrito
Categories: Diabetic, Sandwiches, Poultry, Meats, Low-fat/cal
Yield: 1 sandwich

1 sl Deli-Style Turkey; 1 Soft Flour Tortilla;
1 sl Deli-Style Ham;(may Shredded Lettuce;
-leave out) Sprouts;
1 sl Swiss Cheese; Tomatoes;*

NO SANDWICH is complete without tomatoe.... Layer the tortilla, cheese, ham
and turkey, with the tortilla on the outside. Place some lettuce and
sprouts in the middle. Add any other veggies, if desired. Roll, and secure
with a toothpick.

Source: Seventeen Magazine, September 1993

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---------- Recipe via Meal-Master (tm) v8.01

Title: Low-Fat Blanquette of Chicken
Categories: Diabetic, Poultry, Soups/stews, Low-fat/cal, Main dish
Yield: 6 servings

12 Chicken Thighs Salt and Pepper
1 lg Onion 1/2 lb Baby Onions, peeled
3 Cloves 1/2 c Evaporated Skim Milk
1 lg Carrot, cubed 1 tb Cornstarch
1 Bouquet Garni Lemon Juice
4 c Fat-Free Chicken Broth 1/2 ts Lemon Rind, finely grated
1/2 lb Mushrooms Parsley, chopped
1 tb Oil

Remove and discard skin and fat from the chicken thighs; place in a frying
pan. Add onion stuck with cloves, carrot and bouquet garni. Cover with
chicken broth, season and slowly bring to a boil. Turn down to a simmer and
cook until tender, lid askew, for 30 minutes.

Meanwhile, saute the mushrooms in the oil, season with salt and pepper,
cover and cook gently until mushrooms give up all their juices. Remove the
mushrooms to a plate leaving the juices in the skillet. Add the baby onions
to the skillet and cook, covered, until tender. If needed, add 1 or 2 tb of
water or broth while cooking. Mix together onions and mushrooms, set aside.

Remove the cooked chicken thighs to a plate, strain the cooking broth into
a bowl. Return the chicken thighs to the pan and spread the onions and
mushrooms over them.

Bring broth to a simmer in a saucepan. Mix the evaporated milk with the
cornstarch and slowly pour, stirring, into the chicken broth. Stir until
thickened, add the lemon juice and rind, correct the seasoning and pour
over the stew. Heat well and serve sprinkled with parsley.

Source: San Francicso Chronicle Typed by Katherine Smith

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mani's Low-Fat Apple-Walnut Muffins
Categories: Diabetic, Fruits, Nuts/grains, Low-fat/cal
Yield: 12 muffins

3 c Whole Wheat Pastry Flour 1 c Buttermilk
1/2 ts Salt 1 2/3 c Apple Juice Concentrate
1 1/2 ts Baking Soda 1/3 c Oat Bran
1/2 ts Cinnamon 2 c Apples, diced
1/4 ts Ginger 1/2 c Walnuts, chopped
1/4 ts Allspice 2 Apples, sliced
3 Eggs

Preheat oven to 350o. Let fruit juice concentrate thaw to a slushy
consistency. In a medium size bowl, sift together flour, salt, baking soda,
cinnamon, ginger, and allspice. Set aside

In a large bowl, whisk together eggs, buttermilk, and fruit juice
concentrate. Whisk the flour mixture into the liquid, adding bran. Stir in
diced apples and walnuts.

Line a muffin tin with baking cips; divide batter evenly among cups. Top
each muffin with an apple slice. Bake for 35 minutes.

Source: Seventeen Magazine, October 1993

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mushrooms and Garlic in Yogurt
Categories: Diabetic, Low-fat/cal, Side dishes, Vegetables
Yield: 4 servings

1 lb Button Mushrooms 3 Cloves Garlic, Crushed
1/2 oz Sunflower Margarine 1 pn Freshly Grated Nutmeg
Salt 1 tb Fresh chopped Parsley
Pepper 4 tb Fat-free Plain Yogurt

Wipe the mushrooms clean with kitchen paper. Trim the stalks if necessary.
Heat the margarine in a large frying pan. Add the mushrooms and cook gently
for two to three minutes, stirring occasionally. Add the salt and pepper,
garlic, nutmeg, and parsley, and continue to cook for two to three minutes
longer shaking the pan so that nothing sticks. Finally add the yogurt and
cook gently for five minutes. Serve immediately

Stolen from the FHA "Low-fat Diet Book" by Mike Harvey

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---------- Recipe via Meal-Master (tm) v8.01

Title: Jeweled Asparagus
Categories: Diabetic, Vegetables, Side dishes
Yield: 10 servings

1/2 c Butter (or marg.) 2 oz Pimineto, diced; drained
1 Pepper, green; thinly sliced 8 oz Water chestnuts; drained and
1 c Celery; sliced -sliced
1 Lemon; juice of 2 lb Asparagus, fresh; cooked

Melt butter in a large skillet; add green pepper, celery and lemon juice.
Saute until vegetables are tender. Stir in pimineto and water chestnuts;
remove from heat. Serve over hot asparagus.

SOURCE: Southern Living Magazine, March 1980. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Romano Broiled Tomatoes
Categories: Diabetic, Vegetables, Side dishes
Yield: 12 servings

6 Tomatoes; havled 1/4 c Butter (or marg.)
Salt 1/4 c Parsley, fresh; chopped
Pepper 1/4 c Cheese, Romano; grated

Sprinkle cut side of tomato halves with salt and pepper. Broil 5 minutes,
about 4 inches from heat. Place 1 teaspoon butter, 1 teaspoon parsley, and
1 teaspoon cheese on each; broil until cheese melts.

SOURCE: Southern Living Magazine, March 1980. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Ramen Vegetable Steak Stir-Fry
Categories: Diabetic, Vegetables, Meats, Main dish, Pasta
Yield: 4 servings

1 lb Beef tip steaks (1/4" thick) -Mixtures, San Francisco
-cut crosswise into 1" wide -Style Frozen Broccoli,
-strips -Carrots, Water Chestnuts &
2 cl Garlic, minced -Red peppers
1 tb Sesame oil 1 ts Cooking oil
1/4 ts Ground red pepper (cayenne) 1 Jar (4.5 oz) Whole mushrooms
1 pk (3 oz) Oriental Ramen -drained
-noodle soup * 1 tb Soy sauce *
1 pk (16 oz) Green Giant American 4 Green onions

* Soy suce and ramen noodle suop flavor this quick entree

In a medium sized bowl, combine beef strips, garlic, 1 tablespoon of sesame
oil and ground red pepper, toss to coat. Set aside

Remove noodles from package; reserve seasoning package. Bring water to
boil in a large saucepan. Break block of noodles into 3 pieces and add to
water with frozen vegetables; return to a boil. Reduce heat; simmer
uncovered 2 to 3 minutes or until vegetables are crisp-tender stirring
occasionally. Drain Well. Return vegetable mixture to saucepan and stir
in seasoning package from noodles. Cover and keep warm.

Rub 1 teaspoon cooking oil over large skillet or wok; heat over medium-high
heat until hot. Add steak; cook and stir for 1 to 2 minutes or until meat
is no longer pink. Stir in vegetable mixture, mushrooms, and soy sauce;
heat thoroughly.

Garnish with green onions. Makes 4 (1 1/2 cup servings)

Nutritional information: 1 1/2 cup per serving. 330 calories; 26g
protein; 25g carbohydrate; 4g dietary fiber; 13g fat (polyunsat 2gr;
saturated 4g); Cholesterol 58mg; sodium 840mg; 620 mg potassium.

Dietary Exchanges: 1 Starch, 2 1/2 lean meat; 2 vegetable, & 1 fat.

Orginal recipe submitted by Linda Morten, Katy, Texas to "Classic Pillsbury
Cookbooks" March 1994; No. 157

Typos and Meal-Master formatting courtesy Vince Gordon, Aug 1994 Tried,
and enjoyed by the Gordon family in Beautiful Spring, Texas

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---------- Recipe via Meal-Master (tm) v8.01

Title: Janet Saylor Lemon Chicken
Categories: Diabetic, Poultry, Main dish
Yield: 1 servings

4 Skinnless chicken; (remove the skin and fat)
-(thighs will work fine)

----------------------------------COATING----------------------------------
1/2 c Or more of corn starch; ds Pepper

-------------------------------DIPPING LIQUID-------------------------------
6 tb Real Lemon concentrate; 2 Eggs,
1/4 c Soy Sauce; (lite for those -=OR=-
-who must) 3 Egg whites;
-=OR=- ( or egg substiture 4 those
1/4 c Teriyoki sauce; -who must use it)

Whish together the dipping sauce. Dip chicken into the liquid mixture,
then into the starch. Place the chicken into glass dish whick has been
sprayed with a non-stick spray. Repeat until dish is filled in a rectangle
dish. Microwave on high 12 minutes. Take out remain liquid mix onto
chicken, return to microwave make sure that dish has been turned halfway
from the origional direction. Microwave another 12 minutes. Serve with
rice.

Food Exchanges per serving: 2 low-fat meats? Reformated 4 you and yours via
Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Orange-Tarragon Carrots
Categories: Diabetic, Vegetables, Fruits, Side dishes
Yield: 4 servings

1 lb Carrots; peeled sliced 1/2" -=OR=-
-coins 1 ts Margarine;
1/3 c Orange juice; 1/2 ts Dried tarragon;
2 tb Honey; 1/4 ts Salt;
1 ts Butter ds Pepper

Combine all ingredients in 1 1/2 microwave-safe carssole. Cover and
microwave on high 9 to 12 minutes, or until carrots are tender, stirring
every 4 minutes. Let stand covered, 3 minutes before serving. Food
Exchange per serving: 1 VEGETABLE EXCHANGE (I think or sure would make it
work for the everloving diabetic, NO!) The San Diego Union Food Section Aug
25, 1994 Brought to you and yours via Nancy O'Brion and her Meal-Master

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Title: Fresh Tomato Sauce
Categories: Diabetic, Sauces, Pasta
Yield: 8 sweet ones

2 tb Olive oil; -chopped
1/2 c Onion; chopped(1/2 lg onion) 1/4 c Tomato paste;
1 Carrot; chopped finely 1 c Water;(omit if using canned
2 Celery stalks; finely -tomatoes)
-chopped 1 ts Ground basil
1/2 Green pepper; finely chopped -=OR=-
8 md Fresh tomatoes; peeled, 4 Fresh basil leaves, washed
-cored and chopped 1/4 ts Dried oregano;
-=OR=- 1/4 ts Black pepper;
1 lg Cn (29 oz) whole tomatoes;

Heat oil in a large skillet (preferably nonstick) over medium heat. Add
onion, carrot, celery, and green pepper, saute until the onion is
translucent (about 3 to 5 minutes.) If vegetables begin to stick, add a
small amount of water. Add remaining ingredients except the black pepper,
and stir the mixture until well blended. When the sauce begins to simmer
gently, cover and let simmer for 30 to 40 minutes, stirring occasionally.
Remover from stove, season with black pepper and serve. Food Exchange per
serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 71; FAT: 4gm; CHO: 0;
SOD: 245mg; PRO: 2gm; Source: Diabetic Forecast; Sept. 1994 Brought to you
and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Self-Rising Flour
Categories: Diabetic, Master mix, Info/help
Yield: 1 cup

------------------------BH&G OLD-FASHIONED HOME BAKI------------------------
1 c Flour 1/2 ts Salt
1 ts Baking powder 1/2 ts Baking soda

Posted on GEnie by R.BELANGER [Bobbie], Oct 24, 1992

MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet
sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat &
Luscious echoes

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---------- Recipe via Meal-Master (tm) v8.01

Title: Hobo Popcorn
Categories: Diabetic, Snacks, Bbq/grill
Yield: 4 servings

1 18 in square HD foil Melted butter
4 ts Cooking oil Salt
4 tb Popcorn

For four servings; cut 18 inch square of heavy duty foil into four squares.
In the center of each square, place one teaspoon oil and one tablespoon
popcorn. Bring the four corners of foil to the center, making pouch like
hobo knapsack. Seal edges well. With string, tie corners of each pouch to
long handled barbeque tool or green stick.

Place pouch directly on hot coals and shake often until corn is popped.

Carefully open pouch and season popcorn with melted butter and salt. ==
Courtesy of Dale & Gail Shipp, Columbia Md. ==

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---------- Recipe via Meal-Master (tm) v8.01

Title: Pineapple Romanoff
Categories: Diabetic, Desserts, Fruits
Yield: 6 servings

1 md Pineapple 1 Orange, juice & rind grated
8 oz Strawberries, hulled 1/4 pt Sweet white wine
4 oz Black grapes, seeded 1 oz Powdered sugar, if needed
1 Lemon, juiced -(may want to try sugar sub

Cut the pineapple in half through the centre of the leaves & fruit. Cut
away the flesh, taking care not to pierce the skin. Put the shells in the
refrigerator to chill. Discard the hard core of the pineapple & cut the
flesh into cubes.

Stir the pineapple, strawberries & grapes together. Mix the lemon juice,
orange rind & juice, wine & sugar, if using. Pour over the fruit. Stir,
cover & chill.

To serve, pile the fruit into the pineaple shells, making sure to show off
some of the best strawberries & some grapes on top.

Pamela Westland, "Fruit"

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---------- Recipe via Meal-Master (tm) v8.01

Title: Halibut Stir-Fry
Categories: Diabetic, Fish, Main dish, Vegetables
Yield: 1 servings

2 ts Sesame oil -asparagus cuts, thawed and
1 lb Halibut or lean fish -drained
-steaks, cut into l-inch 1 cn (4 ounces) sliced
-pieces -mushrooms, drained
1 md Onion, thinly sliced 1 md Tomato, cut into thin
3 Cloves garlic, finely -wedges
-chopped 2 tb Soy sauce
1 ts Finely chopped gingerroot 1 tb Lemon juice
1 pk (10 ounces) frozen

Cod, pollack and albacore tuna are examples of other lean fish that would
be delicious substitutes for the halibut.

Heat oil in 10-inch nonstick skillet over medium-high heat. Add fish,
onion, garlic, gingerroot and asparagus. Stir-fry 2 to 3 minutes or until
fish almost flakes with fork. Carefully stir in remaining ingredients;
heat through. Serve with additional soy sauce if desired.

4 servings.

Nutrition Information Per Serving 1 serving

Percent of U.S. RDA

Calories 170 Protein 34% Protein ,g 22 Vitamin A 18%
Carbohydrate 9 Vitamin C 22% Fat,g 6 Thiamin 6%
Cholesterol, mg 35 Riboflavin 6% Sodium, mg 630 Niacin 6%
Potassium, mg 610 Calcium 4% Iron 8%

From the files of Al Rice, North Pole Alaska. Feb 1994

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---------- Recipe via Meal-Master (tm) v8.01

Title: Orange Five-Spice Chicken
Categories: Diabetic, Low-fat/cal, Poultry, Main dish, Rice
Yield: 1 servings

2 Boneless, skinless chicken 1/2 ts Five-spice powder
-breasts 1/8 ts Finely minced fresh ginger
2 tb Orange zest 1/8 ts Rice wine vinegar
-juice of 1 large orange

Mix together zest, juice, five-=spice powder, ginger, and vinegar. Pour
over chicken breasts placed in casserole dish. Preheat oven to 350 degrees.
Cover dish and bake for 40-45 minutes. Serve hot over rice with about a
Tablespoon of juices poured over each serving. Serves 2

Source: Alison Meyer

From: Alison Meyer Date: 07-29-94

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---------- Recipe via Meal-Master (tm) v8.01

Title: Bloody Mary-Tomato Aspic
Categories: Diabetic, Vegetables, Salads
Yield: 8 servings

4 pk Gelatin, unflavored 1 1/2 ts Hot sauce
3 3/4 c Tomato juice; divided 1/2 ts Aromatic bitters
1/4 c Water Lettuce
1 ts Celery salt Cheese, Cottage
1 tb Worcestershire sauce

Soften gelatin in 3/4 cup tomato juice and 1/4 cup water; let stand 5
minutes.

Combine 3 cups tomato juice, celery salt, Worcestershire, hot sauce, and
bitters in a saucepan; bring to a boil. Remove from heat and add gelatin
mixture, stirring until gelatin dissolves.

Pour into an oiled 4-1/2 cup ring mold; chill until firm. Unmold on
lettuce-lined serving plate, and fill center with cottage cheese.

SOURCE: Southern Living Magazine, sometime in 1981. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Homemade Mustard
Categories: Diabetic, Master mix, Info/help
Yield: 2 cup (aprx)

1/2 c Sugar -=OR=- 2 tb Flour, all-purpose
Sugar sub 1 c Milk
1/4 c Mustard, dry; PLUS 1 Egg yolk
1 tb Mustard, dry 1/2 c Vinegar
1/2 ts Salt

Combine sugar, mustard, salt, and flour in a small saucepan; stir well.
Combine remaining ingredients; beat well. Gradually add milk mixture to
mustard mixture; cook over low heat, stirring constantly, until thickened
and bubbly. Cool thoroughly, and store in refrigerator.

SOURCE: Southern Living Magazine, sometime in 1981. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Breaded Baked Chicken
Categories: Diabetic, Poultry, Cheese, Main dish, Casseroles
Yield: 6 servings

2 c Frenchbread crumbs 1 ts Pepper
1/2 c Cheese, Parmesan 6 Chicken breast halves;skinne
2 ts Garlic salt 1/2 c Butter (or marg.); melted

Combine breadcrumbs, cheese, garlic salt, and pepper. Dip chicken in
butter; then dredge in breadcrumb mixture. Place in a lightly greased
13x9x2" baking pan; sprinkle with remaining crumb mixture.

Bake at 350 degrees for 45 minutes or until done.

SOURCE: Southern Living Magazine, sometime in 1981. Typos by Nancy Coleman.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mushroom Starter Salads
Categories: Diabetic, Salads, Vegetables
Yield: 4 servings

1 tb Mustard powder; 1 1/2 tb Chives; chopped
3 tb Vegetable oil; 1 ts Castor sugar;
1 1/2 tb Wine vinegar; 12 oz Mushrooms; thinly sliced
1 1/2 tb Parsley; chopped finely

Whisk together mustard, oil, vinegar, parsley, chives & sugar. Add
mushrooms & toss. Cover & refrigerate for 2 to 3 hours. Spoon into dishes
& serve.

Sonia Allison, "Herbs & Spices"

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mrs. Steiger's Meat Loaf
Categories: Diabetic, Casseroles, Low-fat/cal, Meats, Main dish
Yield: 8 servings

1 lb Ground chicken 1/4 ts Black pepper
1 c Oatmeal 1/2 ts Poultry seasoning
1 tb Salt 1 c Applesauce

Corn meal or bread crumbs may be substituted for oatmeal. Preheat oven to
350. Mix together well and bake 1 hour.

Vary with chopped tomato, green pepper, parsley, celery.

Sylvia's comments: The kids liked this, but it still tasted like meat loaf
to me, even made with ground chicken.

Recipe by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet
sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat &
Luscious echoes

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---------- Recipe via Meal-Master (tm) v8.01

Title: PASTA SALAD SUPREME
Categories: Diabetic, Salads, Vegetables, Pasta, Cheese
Yield: 6 servings

3 c Fusilli;or other spiral- 1 c Italian dressing;
--shaped pasta, tri-colored 1/2 Red bell pepper; chopped
--cooked and drained 1/2 Red onion; sliced
3/4 c Parmesan cheese; grated 1 c Snow peas;
3/4 c Mozzerella cheese; cubed 1 c Cherry tomatoes; halved

Combine all ingredients in a salad bowl. Toss gently to mix. Chill before
serving.

Preparation time: 1 hour

Origin: Reader's Digest Magazine, June, 1994

From the Collection of Candis Compton

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---------- Recipe via Meal-Master (tm) v8.01

Title: Hot Spiced Chocolate
Categories: Diabetic, Beverages, Chocolate, Low-fat/cal
Yield: 4 servings

3 c 2% low-fat chocolate milk; 1 ds Of ground cloves;
1 1/2 c Skim milk; 1 1/2 ts Vanilla;
4 Three inch sticks cinnamon;* 36 Miniature marshmallows;
1 ds Of ground nutmeg; 1 Ground cinnamon, optional;

* plus 6 additional sticks for optional garnish

Combine chocolate milk, skim milk; cinnamon, nutmeg and cloves in a large
saucepan; stir with a wire whisk. Cook over low heat until thoroughly
heated (do not boil). Remove and discard cinnamon sticks; stir in vanilla.
Pour into individual mugs and top each with 6 marshmallows. If desired,
sprinkle with ground cinnamon and garnish with cinnamon sticks.

From "Cooking Light 1992".

Per 3/4-cup serving: 120 calories (21 percent from protein, 59 percent from
carbohydrate, 20 percent from fat), 6 grams protein, 18 grams carbohydrate,
3 grams fat, 10 milligrams cholesterol, 107 milligrams sodium.

Exchanges: 1 1/2 milk, 1/2 fat.

Makes 4 1/2 cups

From the Portland Oregonian's FOODday, 12/22/93.

Posted by Stephen Ceideburg

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---------- Recipe via Meal-Master (tm) v8.01

Title: Shoyu Coffee Chicken
Categories: Diabetic, Main dish, Poultry
Yield: 6 servings

5 lb Chicken; cut into pieces 1 cup
2/3 c Shoyu;(soy sauce) 1 c Water;
1/3 c Brewed coffee; 1/2 Inch fresh ginger root;
1 c Sugar; =peeled minced
-=OR=- 2 cl Garlic
SUGAR SUBSTITUTE equal to

Combine all ingredients in an eight-quart pot. Bring to a boil. Cover and
simmer over medium heat for 30 to 40 minutes. Do not stir. Keep covered
and shake the pot once or twice during cooking. The Friendly Exchange by
Adele DeiSavio, Hilo, Hawaii Brought to you and yours via Nancy O'Brion and
her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Herbed Turkey and Zucchini Skillet Dish
Categories: Diabetic, Poultry, Main dish, Vegetables
Yield: 4 servings

1 pk Boneless fresh turkey; 1/2 ts Oregano;
-breast slices; about 1 lb 8 oz Fresh mushrooms; sliced,
1 tb Margerine; -about 2 cups
2 tb Lemon juice; 2 sm Zucchini; thinly sliced
2 cl Garlic; minced 1/4 c Green onions; thinly sliced
1/2 ts Basil;

Melt margerine in 12 inch skillet over med high heat. Stir in lemon juice,
garlic, basil, and oregano. Add turkey breast slices. Cook 1 1/2 to 2 mins
on each side or until lightly browned. Remove turkey from skillet; keep
warm. Add mushrooms, zucchini and onions to same skillet; cook and stir
over med high heat until zucchini is crisp tender. Arrange vegetables and
turkey on large serving platter. Per serving: 163 cals, 21% cals from fat,
27g prot, 5g chol, 4g fat, 71mg chol, 81mg sodium From The Turkey Store's A
Fresh Approach Cookbook Typed by Lisa Greenwood This would work nicely for
the diabetic.

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---------- Recipe via Meal-Master (tm) v8.01

Title: English Trifle
Categories: Diabetic, Desserts, Low-fat/cal, Cakes
Yield: 1 trifle

--------------------------------INGREDIENTS--------------------------------
1 Angle Food Cake,; 1/2 c To 1 c Dry Sherry,;
-fresh baked or purchased. -not cooking variety
1 Jar Low Cal Raspberry Jam; 1 Or 3 marischino cheeries;
1 lg Sugar Free Raspberry Jello; -with stems
(6 serving box) 3 Fresh mint leaves;or
1 lg Pk Instant Vanilla Pudding; -similar garnish.
-Sugar free Cool-Whip Lite;

Takes up to two days to prepare properly Break angel cake in medium size
pieces, spread each with small amount of Raspberry Jam, arrange in straight
sided glass bowl. Pour over the sherry and weight down lightly with saucer
and cover with plastic wrap, set aside for a few hours. After sherry has
been absorbed, mix Jello according to directions, do not use ice. Pour over
cake and sherry in the bowl. Cover and place in refrigerator for several
hours or overnight until jello is set. Before serving, prepare Vanilla
Pudding mix and pour over top of jello, using a knife to slide down sides
of bowl to allow some of the pudding to go down sides. Cover and chill
again. Garnish with cherries and mint, or use some of the candied holiday
fruits to decorate top of bowl. When serving, be sure to slide spoon to the
bottom of the bowl for each serving, not only for the colors of the
different layers, but to be sure each serving gets the flavor of the
sherry. Top with a small dollop of Cool Whip Lite.

If you're not watching sugar content or calories, the same recipe can be
made with regular jam, regular jello and regular pudding mix. Looks best in
a straight sided glass bowl. This has been a family favorite for Christmas
since my childhood.

Source: Jean Thombs to Elizabeth Rodier, Aug 26, 1993

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sugar Free Blueberry Pie
Categories: Diabetic, Pies, Fruits
Yield: 1 pie

1 Recipe pastry crust; 1/8 ts Nutmeg;
4 c Blueberries,; 1 tb Lemon juice;
-fresh or frozen, thawed 2 tb Quick tapioca;
4 ts Sweet and Low; 8 10 drops liquid butter;
1/4 ts Cinnamon; -flavoring.

LIne 10" pie plate with crust Pick over, wash and drain berries mix next 6
ingredients together in small bowl toss with berries being careful to not
crush the berries too much pour berries in crust, making sure all the
"goodies" are scraped from the bowl. Cover with top crust, slit for steam
to escape. Bake at 425 for 10 minutes, reduce heat to 325 for 45 minutes or
until crust is golden brown and filling is bubbly.

For a little added flavor to the crust you can sprinkle with a light
mixture of Sweet and Low and cinnamon.

Cool on wire rack, serve with dollop of Lite Cool Whip or small scoop of
vanilla ice cream if desired.

Exchanges, Pie only - 1/8 pie equals 1 fruit, 1 1/2 starch, 1 1/2 fat

I usually put a large piece of foil or a cookie sheet under the pie to
assure that no juices escape into the oven.

Enjoy, Jean

Source: Jean Thombs to Elizabeth Rodier. (Thanks to these two lovely ladies
who pecked my interest in collecting diabetic recipes).

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken Rice Dinner
Categories: Diabetic, Main dish, Poultry, Rice
Yield: 4 servings

1 c Uncooked rice; 1 cn Warm water;
1 ts Salt; 2 lb Chicken parts;
1 cn Cream of chicken soup; 2 md Carrots; peeled and cut

In a 3 quart microwave casserole mix salt, rice, carrots, soup and water.
Place chicken parts, thick side out, around outside of casserole and baste
with a bit of the liquid. Cover tightly and cook on high for 20 minutes.
Shake casserole to stir, don't lift cover. Cook on high an additional 10-15
minutes. Let carry over cook covered for 10 minutes. Check for doneness.
Cook another minute or two if needed.

Serves 4 1 serving = 1/2 fat exchange + 1-1/4 bread exchange + 3 fat-meat
exchange; 280 calories; 19 g carbohydrate; 24 g protein 11.5 g fat

Posted: Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chicken Cacciatore
Categories: Diabetic, Poultry, Main dish
Yield: 4 servings

2 lg Chicken Breasts; 1 ts Oregano;
1 cn Tomato sauce; 1 ts Salt;
4 oz Mushrooms;(sliced) 1/4 ts Garlic powder;
1/2 md Onion; chopped 1/4 ts Pepper;

Place chicken in 8x8" baking dish (if a whole chicken is used, use a dish
appropriate for one layer of chicken). Mix all other ingredients and pour
over chicken. Cover with waxed paper and microwave on high for 9-10
minutes. Re-arrange chicken and recover with wax paper and cook 6-10
minutes or until chicken is tender. Rest 8-10 minutes covered to carry over
cook.

This is really good served with cooked spaghetti noodles.

1 serving = 3 fat-meat exchanges + 1/2 bread exchange + vegetables
negligible; 200 calories; 8 g carbohydrate; 22 g protein; 9 g fat

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Salmon Loaf
Categories: Diabetic, Fish, Main dish
Yield: 4 servings

1 cn 16 oz salmon; drained 1 Egg;
4 sl Bread; crumbled 1 tb Lemon juice;
1 c Thin white sauce;

Make the white sauce and set aside while you tear the bread into crumbs and
take the skin and large bones out of the salmon. Mix the egg and lemon
juice into the white sauce and beat the mixture into the white sauce with a
fork until blended. Add to salmon and bread crumbs and fold until well
mixed. Pour into one quart glass rin mold. Microwave on high for 7 minutes.
Remove and cover with waxed paper for 5 minutes for salmon loaf to carry
over cook. Garnish with lemon slices and paprika.

1 Serving = 3 fat-meat exchange + 1 bread exchange + 1/4 milk exchange 255
calories; 18 g carbohydrate; 25 g protein; 9 g fat

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Scallops in Lemon Butter
Categories: Diabetic, Fish, Main dish
Yield: 4 servings

1 lb Scallops; fresh or thawed 1/4 ts Salt;
2 tb Butter or margerine; 2 tb Lemon juice;
pn Basil; Paprika;
pn Crushed rosemary;

On high power, melt butter or margerine in a glass dish (8" pan works well)
with rosemary, basil and salt for one minute. Add scallops and lemon juice
and stir well to coat. Reduce heat to medium (60%) power, cover with waxed
paper and cook 7-8 minutes until scallops are tender and white. Stir twice
during cooking time. Sprinkle with paprika, cover with waxed paper and let
carry over cook for 5 minutes. Serve and enjoy.

1 serving = 1-1/2 fat exchange + 3 fat-meat exchange; 235 calories 0 g
carbohydrate; 21 g protein; 16.5 g fat

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Coquille St. Jaques
Categories: Diabetic, Main dish, Fish
Yield: 6 servings

----------------------------------SCALLOPS----------------------------------
1 lb Fresh scallops; 1 tb Lemon juice;
1 c Dry sherry; 2 tb Diced onion;
1/2 Bay leaf; 1/2 ts Salt;
1/2 lb Fresh mushrooms; 1/8 ts Pepper;
2 tb Butter or margerine; 1 1/2 tb Flour;

----------------------------------TOPPING----------------------------------
1/4 ts Paprika; 1 tb Parmesan Cheese;
ds Cayenne; optional 3 tb Bread crumbs;

On medium power (60%), cook scallops, covered with 1/4 cup of the sherry
and the bay leaf for 5-6 minutes until scallops are tender and white. Stir
once during cooking. Drain liquid off scallops and reserve 1/4 cup. Discard
bay leaf. In a 1 quart glass measuring cup heat the butter, onion, and
mushrooms for one minute, stir in flour, salt and pepper. Gradually add the
remaining wine, reserved 1/4 cup broth and lemon juice, stirring until
smooth. Cook 3-4 minutes until mixture is thickened, stirring every minute.
Pour over scallops, cover and heat 1-2 minutes until hot through, still on
medium power. Sprinkle with topping and let rest covered for 3-4 minutes
before serving.

1 serving = 2 fat-meat exchange + 1/2 bread exchange + 1 fat exchange 190
calories; 8 g carbohydrate; 15 g protein; 11 g fat

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Salmon Cream Cheese Spread
Categories: Diabetic, Appetizers, Dips, Fish
Yield: 6 servings

1 cn Salmon; drained 1 tb Dill; chopped
1/4 c Cream cheese; 1 ts Vinegar;
1/4 c Sour cream; 1/2 ts Salt;
2 tb Green onion; chopped pn Pepper;

Blend salmon and cream cheese together in a small bowl. Stir in sour cream,
green onion, dill, vinegar, salt and pepper. Mix thoroughly.

Makes 6 servings (3/4 cup) Each Serving = 2 Tablespoons
1/2 protein choice
1 fats/oils choice
1 g carbohydrate
4 g protein
6 g fat
310 kilojoules
74 calories

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cheese and Chutney Spread
Categories: Diabetic, Appetizers, Cheese/eggs
Yield: 10 servings

2 c Edam cheeseg;shredded 2 1/2 ts Milk;
4 ts Chutney; 4 sm Green onions; chopped
1/2 ts Curry powder;

Combine cheese, chutney and curry powder in a mixing bowl; beat together
adding milk slowly until mixture holds together in a fairly smooth ball.
Roll in chopped green onions. Wrap and store in refrigerator until serving
time.

Makes 10 servings Each serving = 5 teaspoons
1 protein choice
1/2 fat/oil choice
3 g carbohydrate
7 g protein
6 g fat
390 kilojoules
94 calories

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Crabmeat Spread
Categories: Diabetic, Appetizers, Dips, Fish
Yield: 5 servings

-----------------------------------SPREAD-----------------------------------
1/2 c Cottage cheese; 2 tb Tangy boiled dressing;
1 tb Lemon juice; -(Recipe below)
1 tb Dry sherry; 2 md Green onions;
1 tb Ketchup; pn Salt;
1 cn Crabmeat/tuna; pn Pepper;

---------------------------TANGY BOILED DRESSING---------------------------
2 c Water; 1 ts Salt;
1 c Cider vinegar; 1/4 ts Ground pepper;
3 md Eggs; 2 tb Butter or margerine;
1/4 c All purpose flour; Artifical Sweetener;
1 tb Dry mustard; Equivalent to 1/2 cup sugar

Tangy Boiled Dressing: Beat or whisk together water, vinegar, eggs, flour
mustard, salt and pepper in a heavy saucepan. Cook over medium heat,
stirring constantly, about 6 minutes until smooth and thickened. Stir in
margerine and artificial sweetener. Whisk until smooth. Pour into clean
jars. Store, covered, in the refrigerator up to 3 months.

Makes 3-1/2 cups boiled dressing Each serving = 2 Tablespoons
1 g carbohydrate
1 g protein
1 g fat
70 kilojoules
17 calories

Crabmeat Spread: Drain or press liquid from cottage cheese; place in
blender or food processor container with lemon juice, sherry and ketchup.
Process 2-3 minutes until very smooth. Rince crabmeat and pat dry. Remove
any pieces of shell. Add crabmeat and dressing to cheese mixture. Process
with on-off motion 3-4 times just until mixture is well blended. Stir in
onions, salt and pepper. Chill at least 1 hour to allow flavours to mingle.

Makes 5 servings (1-1/4 cups) Each serving = 1/4 cup
1 protein choice
2 g carbohydrate
8 g protein
1 g fat
210 kilojoules
49 calories Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Nippy Cheese Log
Categories: Diabetic, Appetizers, Cheese/eggs, Dips
Yield: 8 servings

1 c Edam cheese; shredded 1/4 ts Garlic powder;
1/2 c Cottage cheese; well mashed 1/4 ts Paprika;
1/4 c Cheddar cheese; shredded pn Chili powder;
1/4 c Parmesan cheese; 2 dr Hot pepper sauce;
1/3 c Parsley; chopped

Combine edam, cottage, cheddar and parmesan cheeses, 1 T parsley, garlic
poweder, paprika, chili powder and hot pepper sauce in a mixing bowl. Mix
well (A food processor works well). Form into a log; roll in remaining
chopped parsley. Wrap and refrigerate for several hours. Remove from
refrigerator 20 minutes before serving.

Makes 8 servings Each serving = 2 Tablespoons
1 protein choice
1/2 fat/oil choice
1 g carbohydrate
8 g protein
6 g fat
380 kilojoules
90 calories Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Cheese Puffs
Categories: Diabetic, Appetizers, Cheese/eggs
Yield: 36 puffsngs

1 c Water; 1 c All purpose flour;
1/4 c Butter or margerine; 1/2 ts Dry mustard;
1/2 ts Salt; 1 ts Dijon mustard;
pn Pepper; 2 tb Mayonnaise;
4 md Eggs; 3 tb Parmesan cheese; grated
1 c Swiss cheese; greated pn Paprika;

Combine water and margerine in a saucepan; add salt and pepper. Bring to a
rapid boil. Add flour all at once, beating vigorously with a sooden spoon
until mixture forms a ball and comes away from sides of pan. Remove from
heat; cool 5 minutes. Add eggs one at a time, beating vigorously by hand or
in a food processor for ten seconds after each addition. Continue beating
1-2 minutes or process 20 seconds until smooth and glossy. Blen in Swiss
Cheese and mustards. Using two small spoons drop onto lightly oiled cookie
sheets. Bake in a 400 degree oven for 20 minutes or until puffed and
lightly browned. Prepare ahead to this point. Just before serving brush
tops with a little mayonnaise and sprinkle with parmesan cheese and
paprika. Return to a 400 degree oven. Heat about five minutes.

Makes 36 puffs (12 snack servings) Each serving = 3 puffs
1 protein choice
1/2 starchy choice
1 fats/oils choice
7 g carbohydrate
6 g protein
10 g fat
590 kilojoules
142 calories Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Chocolate Sauce
Categories: Diabetic, Desserts, Sauces
Yield: 12 servings

2 ts Cornstarch; Sweetener = 8 tsp sugar;
1/2 c Cocoa; 2 ts Vanilla;
2 c Cold water;

Combine cornstarch and cocoa. Whisk into cold water in a saucepan until
there are no dry bits. Cook, stirring frequently, until mixture comes to a
boil. Stir 1 minute until mixture thickens. Remove from heat, stir in
sweetener and vanilla, cover and allow to cool. Store in clean jar in
refrigerator up to 6 weeks.

Makes 2-1/4 cups (12 servings) 1 serving = 3 tablespoons
: 1 Extra choice
: 2 g carbohydrate
: 1 g protein
: 50 kilojoules
: 12 calories Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Instant Swiss Mocha Mix
Categories: Diabetic, Beverages
Yield: 1 cup

1/2 c Instant skim milk powder; 2 tb Instant coffee;
2 tb Cocoa;

Combine skim milk powder, cocoa and instant coffee in container of blender.
Blend at high speed until well mixed. Place in dry jar and store.

To make one serving, add 2 tablespoons of instant swiss mocha mix to a cup
of boiling water.

Makes 1/2 cup mix 1 serving = 2 Tablespoons
: 1 milk choice
: 5 g carbohydrate
: 3 g protein
: 140 kilojoules
: 32 calories Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Spaghetti Sauce
Categories: Diabetic, Sauces
Yield: 6 servings

1 ts Vegetable oil; 1 ts Salt;
2 cl Garlic; chopped 1/2 ts Oregano;
1 md Onion; chopped 1/2 ts Basil;
1 cn Tomatoes; mashed or pureed 1/2 ts Thyme;
1 c Water or beef broth; 1/4 ts Ground cloves;
1/4 c Tomato paste; 1/4 ts Pepper;
1 tb Dried parsley;

Heat oil in a heavy saucepan. Saute garlic and onion for three minutes or
until limp. Stir in tomatoes, water and tomato paste. Add parsley, salt,
oregano, thyme, basil, cloves and pepper; stir well. Bring to a boil,
reduce heat and simmer, stirring occasionally for one hour, until sauce is
reduced by 1/4.

Makes 6 services (3 cups) 1 serving = 1/2 cup
: 1 fruits & vegetables choice
: 9 g carbohydrate
: 2 g protein
: 1 g fat
: 220 kilojoules
: 53 calories Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Speedy Barbeque Sauce
Categories: Diabetic, Sauces, Dips, Bbq/grill
Yield: 1 cup

1/2 c Undiluted tomato soup; 1 ts Celery seed;
3 tb Red wine or cider vinegar; 1/2 ts Chili powder;
1 tb Molasses;

Combine tomato soup, vinegar, molasses, celery seed and chili powder in a
jar, seal, shake until well mixed. Store, tightly covered, in the
refrigerator, up to 1 month.

*DIABETICS: USE SPARINGLY, AS MOLASSES IS A FORM OF SUGAR.

Makes 2/3 cup 1 serving = 1 Tablespoon 1 Extra choice; 3 g carbohydrate; 50
kilojoule; 12 calories

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mushroon Sauce
Categories: Diabetic, Sauces, Dips
Yield: 4 servings

1 c Mushrooms;(stem/pieces) 1 ts Cornstarch;
1 c Beef broth; 2 tb Water;
pn Pepper; Vegetable Oil or butter;
2 ts All purpose flour;

Coat a frypan lightly with oil or butter. Add mushrooms; stir-cook 2-3
minutes until mushrooms look a bit dry. Add broth and pepper. Bring to a
boil, reduce heat and simmer 5 minutes. Stir flour and cornstarch into
water to form a smooth paste or shake together in a small screw-top jar.
Add to mushroom mixture and stir-cook about 2 minutes until sauce thickens.

Makes 1 cup sauce 1 Serving = 1/4 cup
: 1 extra choice
: 3 g carbohydrate
: 2 g protein
: 90 kilojoules
: 20 calories

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Crepes
Categories: Diabetic, Main dish, Appetizers, Pancakes
Yield: 8 crepes

2/3 c Milk; 1 1/2 ts Vegetable oil;
2 md Eggs 1/2 c All purpose flour;

Combine milk, eggs, and 1 teaspoon vegetable oil in mixing bowl. Beat with
rotary beater or mixer until well blended. Add flour; continue to beat
until mixed. Allow to stand about 1 hour. Brush a crepe pan with a little
of the remaining oil. Heat pan over medium heat until water dropped on
surface dances. Pour 1/4 cup batter into pan all at once, lifting pan off
heat and turning to batter coats all surfaces evenly. Hold over heat,
continuing to rotate and flip crepe over, cooking on either side 15
seconds. Slide crepe out of pan onto waxed paper. Repeat until all batter
is cooked. Place each cooked crepe between layers of waxed paper.
Well-wrapped crepes can be stored in the refrigerator for 2 days or in the
freezer up to 3 months.

Makes 8 crepes 1 serving = 1 crepe; 1/2 protein choice + 1/2 starchy choice
6 g carbohydrate; 3 g protein; 3 g fat; 260 kilojoules; 63 calories

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fluffy Dumplings
Categories: Diabetic, Main dish, Soups/stews, Breads/bm
Yield: 6 servings

1 c All purpose flour; 1 tb Margerine or butter;
2 ts Baking powder; 1/3 c Milk;
1/2 ts Salt;

Combine flour, baking powder and salt. Cut in butter until mixture
resembles fine crumbs. Add milk, stir until just moistened. Divide into 6
portions and spoon onto bubbling stew, soup or meat mixture. Cover tightly
and simmer 15 minutes without lifting lid.

Makes 6 small dumplings 1 serving = 1 dumpling; 1 starchy choice 14 g
carbohydrate; 3 g protein; 2 g fat; 360 kilojoules; 86 calories

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: French Onion Soup
Categories: Diabetic, Soups/stews, Cheese, Main dish
Yield: 4 servings

1 tb Butter; 4 Cubes beef bouillon;
1 lg Onion; thinly sliced pn Salt;
2 ts All purpose flour; pn Pepper;
1/4 c Dry white wine; 4 sl French bread;
5 c Water; 1 c Swiss cheese;

Melt butter in a heavy frypan. Add sliced onion, cover, cook over load heat
about 5 minutes until onion is tender. Remove lid, increase heat to high.
Cook and stir until onions are golden. Reduce heat, stir in flour and wine.
Simmer 1 minute. Add water; stir in bouillon cubes. Bring to a boil, reduce
heat and simmer 5 minutes. Season to taste with salt and pepper. Place
bread slices in a 325 degree oven for 5 minutes, to dry. Pour soup into 4
heated ovenproof bowls. Place a slice of bread on top of each; allow bread
to soak up soup, then cover with 1/4 cup cheese per bowl. Bake in a 325
degree oven for 25-30 minutes until cheese is lightly browned.

Makes 4 services 1 serving = 1 cup; 1 protein choice; 1-1/2 starchy choice;
1-1/2 fats/oils choice; 20 g carbohydrate; 11 g protein; 11 g fat 930
kilojoules; 223 calories

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Iced Cucumber Soup
Categories: Diabetic, Soups/stews, Vegetables
Yield: 1 servings

1 md Cucumber; pn Garlic powder;
1 c Chicken broth; 1 ts Fresh lemon juice;
1 Green onion; 1/2 c Sour cream;
1/2 ts Dried mint; 1 1/2 c Plain yogurt;
1 ts Salt;

Peel cucumber, remove seeds, and slice. Reserve 4 slices. Put remainder in
blender or food processor with broth, onion, mint, salt, garlic powder and
lemon juice. Process until finely chopped but not liquified. Combine sour
cream and yogurt in a bowl; stir in cucumber mixture. Mix well and cover
tightly. Refrigerate several hours to blend flavours before serving. Spoon
into chilled bowls. Garnish with reserved thing cucumber slices.

Makes 4 services (4 cups) 1 serving = 1 cup; 1 milk choice + 1/2 fats/oils
choice; 8 g carbohydrate; 4 g protein; 5 g fat; 390 kilojoules; 93 cal;

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Minestrone Soup
Categories: Diabetic, Soups/stews, Vegetables, Meats, Main dish
Yield: 14 servings

1 ts Vegetable oil; 1 cn Tomatoes;(28 oz)
1 lb Ground beef;(lean) 6 c Water;
1 c Onion;chopped 2 ts Salt;
1 c Celery;chopped 1 ts Worcestershire sauce;
1 c Green pepper;chopped 1/4 ts Pepper;
1 c Zucchini;chopped 2 Bay leaves;
1 c Cabbage;shredded 1 cn Red kidney beans;(14 oz)
1 c Potatoes;diced 1/2 c Elbow macaroni;
1 c Carrots;sliced Parmesan cheese; optional

Wipe deep heavy opt with oil. Add meat, stir to break apart and cook until
brown. Drain off fat. Add onion, celery, green pepper, zucchini, cabbage,
potatoes, carrots, tomatoes, water, salt, wocestershire sauce, pepper and
bay leaves. Stir until well combined. Bring to a boil; reduce heat and
simmer covered, for one hour. Add kidney beans and macarone and cook 30
minutes. Ladle into warm soup bowls and sprinkle each with parmesan cheese
if desired.

Makes 14 services (14 cups) 1 serving = 1 cup; 1 protein choice; 1 starchy
choice; 16 g carbohydrate; 10 g protein; 3 g fat; 550 kilojoules; 131
calories;

Posted by Jane Knox

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---------- Recipe via Meal-Master (tm) v8.01

Title: Splenda Plum Conserve
Categories: Diabetic, Jam/jelly, Fruits
Yield: 6 1/2 cups

3 lb Freestone blue prune plums; 1 c Raisins;
1 md Lemon; 1 c Chopped pecans;
4 c Splenda granular;

Quarter and pit plums to measure 10 cups. Combine plums and grated peel of
lemon in large saucepan. Squeeze juice from lemon and add water to make
2/3 cup. Ppour over plums. Bring mixture to boil over medium heat,
stirring often. Stir in splenda and raisins. Simmer rapidly, stirring
often, until mixture reaches desired thickness, about 45-60 minutes. Stir
in nuts and simmer 3 minutes. Remove from heat. Ladle mixture into hot
sterilized 1 cup canning jars, leaving 1/2 inch headspace. Remove any air
bubbles by running a knife around inside of jars. Apply 2 piece canning
lids that have been in boiling water for 5 minutes. Process in boiling
water bath 15 minutes. Cool. Store in cool, dark location. Makes 6-1/2
cups.

Origin: Splenda Summer Recipe Booklet Shared by: Sharon Stevens, Aug/94.
MMMM

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---------- Recipe via Meal-Master (tm) v8.01

Title: Splenda Preserved Peaches
Categories: Diabetic, Jam/jelly
Yield: 3 - 5 c jars

1/2 ts Pure ascorbic acid; 3 c Water;
8 c Water; 2 1/4 c Splenda granular;
2 lb Peaches;

Stir ascorbic acid into 8 cups water. Set aside. To remove skin from
peaches, immerse peaches in boiling water 30-60 seconds. Dip in cold water
and slip off skins. Cut each peach in hal and drop into ascorbic acid
solution. Discard pits. Bring 3 cups water and splenda to boil in large
saucepan. drain peaches and add to saucepan. Simmer 3 minutes. With
slotted spoon, remove peaches from syrup and pack snugly, cut side down,
into hot sterilized canning jars, leaving 3/4 inch headspace. Add boiling
liquid to cover fruit, leaving 1/2 inch headspace. Remove any bubbles by
sliding a knife around inside of jar. Apply 2 piece canning lids that have
been in boiling water 5 minutes. Process in boiling water bath 20 minutes
for pints, or 25 minutes for quarts. Cool. Store in cool dark location.
Make 3-4 2 cup jars. Recipe may be doubled.

Origin: Splenda Summer Recipe Booklet Shared by: Sharon Stevens, Aug/94.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Splenda Fruit Sorbet
Categories: Diabetic, Frozen, Fruits
Yield: 8 sweet ones

2/3 c Water; -=OR=-
2/3 c Splenda granular; 1 md Cantaloupe;
4 ts Lemon juice; -=OR=-
1 md Honeydew melon; 1 md Pineapple;

In small saucepan, combine water, splenda and lemon juice. Bring to boil.
Boil 1 minute. Cool to room temperature, about 15 minutes. Remove rind and
seeds from fruit. Place fruit in food processor or blender and puree until
smooth. Making about 2-1/2 to 3 cups of puree. Add the splenda mixture,
and process until blended. Pour into 8x8x2 inch metal pan. Freeze at heast
4 hours, or overnight. Cover pan for longer storage. Let stand at room
temperature for about 15 minutes to soften slightly before serving. Scoop
into dessert dishes. Makes about 8 servings.

RASPBERRY SORBET: Use 4 cups fresh or frozen raspberries. Puree as above.
Press through sieve to remove seeds. Proceed as above.

NOTE: If you have an ice cream maker, follow manufacturer's directions.

Origin: Splenda Summer Recipe Booklet. Shared by: Sharon Stevens, Aug/94.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sugar Free Strawberry Jam
Categories: Diabetic, Jam/jelly, Fruits
Yield: 2 3/4 cups

3 qt Whole strawberries; -sugar-free gelatin
-fresh or frozen 6 10 packets sugar substitute
1 pk (3 oz) strawberry-flavored

Crush berries until a small amount of juice forms. Place in a medium
saucepan; bring to a boil. Boil 2 minutes. Stir in gelatin until
dissolved. Remove from heat add the sweetner and mix well. Adjust sweetner
to taste. Pour into jars or plastic containers. Store in refrigerator up to
3 weeks. Yield: 2-3/4 cups Diabetic Exchange: one 1-tablespoon serving
equals a free food; also 10 calories, 6 mg. sodium, 0cholestrol, 3 gm.
carbohydrates, trace protein, 00 fat. Source: Country Woman Magazine
Aug/Sept issue 1994 Shared by Cindy Clifton

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---------- Recipe via Meal-Master (tm) v8.01

Title: Blueberry Jam
Categories: Diabetic, Jam/jelly, Fruits
Yield: 4 cups

1/2 Of a 6 oz can frozen apple; -fresh or frozen
-juice concentrate thawed 1 tb Lemon juice;
1 Envelope plain gelatin; 1/2 ts Ground nutmeg;
5 c Blueberries; 1/8 ts Ground cinnamon;

Pour the apple juice concentrate into a saucepan;sprinkle with gelatin and
allow to soften for several minutes. Meanwhile,in a blender or a food
processor finely chop blueberries. 1 cup at a time. Add lemon juice,spices,
and 2 cups of chopped berries to gelatin; heat over medium-low until
gelatin is dissolved. Remove from the heat; stir in remaining berries and
mix well. Pour into jars or plastic containers; store in the refrigerator
up to 3 weeks. Yield: 4 cups Diabetic Exchanges: One 1-tablespoon serving
equals a free food; also 12 calories, 1 mg. sodium, 0 cholesterol,3 gm.
carbohydrate, trace protein, 0 fat. Source: Country Woman Magazine Aug/Sept
issue 1994 Shared by Cindy Clifton

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---------- Recipe via Meal-Master (tm) v8.01

Title: Sugar Free Pear Butter
Categories: Diabetic, Fruits, Jam/jelly
Yield: 4 cups

4 qt Water; 2 ts Ground cinnamon;
1/2 c Lemon juice; divided 1 ts Ground cloves;
4 lb Firm ripe pears; 1/4 ts Ground allspice;
-(about 10 large) 8 12 packets sugar substitute
2/3 c White grape juice;

In a kettle, combine water and 1/4 cup lemon juice. Peel, core and quarter
the pears, placing them in lemon juice mixture to retard browing until all
have been peeled. Drain liquid in kettle. Add grape juice and remaining
lemon juice; bring to a boil. Reduce heat to medium;cook until pears are
soft,about 20@minutes, stirring occasionally. Cool. Press through a sieve
or food mill, or process in a blender until smooth. Return puree to kettle.
Add spices;cook and stir until very thick;20-35 minutes. Remove from heat;
stir in sweetener. Adjust sweetner to taste. Pour into jars or plastic
containers. Refrigerate up to 3 weeks. ( For longer storage time pour hot
into hot jars, leaving 1/4 in. headspace. Process in a boiling ~water bath
for 10 minutes. Use within 3 weeks of opening) Yield: 4 cups Diabetic
Exchanges: One 1-tablespoon serving equals 1/2 fruit; also 26 calories, 1
mg. sodium,0 cholesterol,7gm. carbohydrate,trace protein, trace fat.

Source: Country Woman Magazine Aug/Sept. issue 1994. Shared by Cindy
Clifton

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---------- Recipe via Meal-Master (tm) v8.01

Title: Alcohol Substitutes
Categories: Diabetic, Info/help
Yield: 1 info/help

1 Info/help

KIRSCH: Syrup or juice from black cherries, raspberries, boysenberries,
currants, grapes or cherry cider.

COGNAC: Juice from peaches, apricots or pears.

COINTREAU: Orange juice, or frozen orange juice concentrate.

CREME DE MENTHE: Spearmint extract or oil of spearmint diluted with a
little water or grapefruit juice.

RED BURGUNDY: Grape juice

WHITE BURGUNDY: White grape juice

CHAMPAGNE: Ginger Ale

CLARET: Grape or currant juice, or syrup from cherry cider.

FLAMBE'S OR FLAMING DESSERTS: The only substitute that might be used is a
sugar cube soaded in lemon extract, then set atop a dessert and burned.

BEER OR ALE: Chicken broth, white grape juice, or gingerale

BRANDY: Apple cider, peach or apricot syrup.

RUM: Pineapple juice or syrup flavored with almond extract.

SHERRY: Orange or pineapple juice.

RED WINE: (unsweet) water, beef broth, boullion or consome, tomatoe juice
(plain or diluted), diluted cider vinegar, or red wine vinegar, liquid
drained from mushrooms.

WHITE WINE: (unsweet) water, chicken broth, boullion or consome, ginger
ale, white grape juice, diluted cider vinegar or white wine vinegar, liquid
from canned mushrooms.

NOTE*** To cut sweetness of the syrups, dilute with water. Also use
flavor extracts for interesting flavors.

When alcohol is used in a recipe, it is generally used for one of two
reasons; as a flavor enhancer in cooking, or as a meat tenderizer in
marinades. A variety of other foods do have the same properties as alcohol
in cooking and marinating and can be easily substituted in any recipe. Here
are a few suggestions:

MARINADES:

Substitute for 1 cup of alcohol with:

1 cup of citrus juice, Lemonade, Pineapple or Orange Juice.

1/2 cup of fresh lemon juice or orange juice.

1 cup of tomato juice diluted by 1/4 with water or vinegar.

1/2 cup of light soy sauce and 1/2 cup of citrus juice.

1/2 cup of light soy sauce and 2 TBLS of oil.

1 cup of teriyaki sauce

1/3 cup of balsamic vinegar

FOR COOKING:

Non-alcoholic cooking sherry

Non-alcoholic cooking wine

Raspberry extract (instead of Brandy)

Or you can burn the alcohol out of the liquor by heating the liquor in a
pan and carefully lighting a match

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---------- Recipe via Meal-Master (tm) v8.01

Title: Peanut Butter and Banana Cookies
Categories: Diabetic, Cooky/bars, Fruits
Yield: 24 sweet ones

1/4 c Margarine; 1 ts Vanilla;
1/2 c Mashed bananas; 1 c Flour;
1/2 c Peanut butter; 1/2 ts Baking soda;
1 Egg; 1/4 ts Salt;
1/4 c Thawed frozen unsweetened 1/2 c Salted peanuts; chopped
-apple juice;concentrate -whole peanuts; opt.

Preheat oven to 375* Beat butter in large bowl until creamy. Add banana and
peanut butter; beat until smooth. Blend in egg, apple juice concentrate and
vanilla. Beat in flour, soda and salt. Stir in chopped peanuts. Drop by
tsp. on lightly greased cookie sheets; top each with a whole peanut. Bake 8
min. or until set. cool on rack and store in tightly covered container.
yield: 2 dozen

"Sugar Free Desserts"

shared by Jody Sasse

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---------- Recipe via Meal-Master (tm) v8.01

Title: Herb blends as salt substitutes
Categories: Diabetic, Info/help, Herb/spice
Yield: 1 info/help

-----------------------------BLEND A FOR SALADS-----------------------------
"SALT" SHAKERS 1 ts Sage
2 ts Thyme 2 ts Basil
2 ts Savory 1 tb Marjoram

--------------------------BLEND B FOR SOUPS, STEWS--------------------------
POULTRY OR POT ROAST 2 ts Rosemary
1 tb Thyme 1 tb Marjoram
1 ts Sage

------------------------------BLEND C FOR BEEF------------------------------
COOKED VEGETABLES 1 tb Thyme
1 ts Celery Seed 1 tb Basil
1 tb Marjoram

Mix ingredients for chosen blend and grind together in blender or mortar
and pestle. Sore in tightly convered glass jar. Use in place of salt for
cooking or sprinkle over foods.

recipe collection of Fred Towner

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---------- Recipe via Meal-Master (tm) v8.01

Title: Swiss Chard
Categories: Diabetic, Vegetables, Side dishes
Yield: 4 sweet ones

2 lb Swiss chard;*fresh 2 ts Virgin olive oil;
-=OR=- 4 Lemon wedges;
1/8 ts Salt; 1 tb Toasted sesame seeds;

*This recipe may be followed for collard greens, trunip or mustard greens,
beet tops; spinach and broccoli rabe.

Trim chard of any damaged leaves and tough stems. Wash well to remove all
sand. In a large saucepan, bring to a boil about 1/2 inch of water and
drop in the swiss chard leaves. Return to a boil, cover and cook 2 to 3
minutes until leaves are tender. Add salt and remove from heat. Drain,
reserving 1/4 cup of cooking liquid. Add oil to the reserved liquid and
pour disired amount over the chard before serving. Serve each portion with
a lemon wedge and sesame seeds. Food Exchange per serving: 1 VEGETABLE
EXCHANGE + 1/2 FAT EXCHANGE; CAL: 59; CHO: 0mg; CAR: 4g; PRO: 4g; SOD:
262mg; FAT: 3mg; Source: Light & Easy Daibetes Cuisine by Betty Marks
Brought to you and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Mellow Millet
Categories: Diabetic, Nuts/grains, Vegetables, Side dishes
Yield: 4 sweet ones

1 c Millet; rinsed 8 oz (1 can) water chestnuts;
2 c Chicken broth; -drained and sliced
1/8 ts Salt; 1 tb Low-sodium soy sauce;
2 ts Seame oil; Pepper to taste;
1 Celery stalk; diced 1 tb Silvered almonds;
4 Green onions; chopped

In a medium-size non-stick, toast millet. Add broth and bring to boil.
Reduce heat and simmer until liquid is absorbed, about 25 minutes. Remove
from heat and let absorbed, about 25 minutes. In a large non-stick
skillet, heat sesame oil. Add celery and green onions; cook 3 minutes,
until just tender. Add water chestnuts and soy sauce; heat through. Stir
in millet. Season with pepper. Garnish with almonds. Makes 4 1/2 cups or 4
servings. Food Exchange per serving: 1 STARCH/BREAD EXCHAGNE + 1 VEGETABLE
EXCHANGE + 1/2 FAT EXCHANGE; CAL: 127; CHO: 0mg; CAR: 22g; PRO: 3g; SOD:
217; FAT: 3g; Source: Light & Easy Diabetes Cusisine by Betty Marks Brought
to you and yours via Nancy O'Brion and her Meal-Master

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---------- Recipe via Meal-Master (tm) v8.01

Title: Orecchiette & Walnuts
Categories: Diabetic, Pasta, Vegetables, Nuts/grains
Yield: 6 sweet ones

6 oz Orechiette pasta; (little -red bell pepper
-ears) 2 tb Fresh parsley;
-=OR=- 3 tb Walnuts; chopped
6 oz Small shells; 2 tb Parmesean or Romano cheese;
2 c Borccoli flowerets; 3 tb Virgin olive oil;
1/4 c Pimenotos; chopped

Bring a large kettle of water to a boil and cook pasta until al dente, 8 to
10 minutes. Meanwhile, place broccoli in a colander. When combine the
pimentos, parsley, walnuts, cheese and olive oil. Add pasta and broccoli
and toss with sauce. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 2
VEGETABLE EXCHANGE + 1 FAT EXCHANGE; CAL: 201; CHO: 1mg; CAR: 27mg; PRO:
6g; SOD: 50mg; FAT: 8g; Source: Light & Easy Diabetes Cuisine by Betty
Marks Brought to you and yours via Nancy O'Brion and her Meal-Master.

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---------- Recipe via Meal-Master (tm) v8.01

Title: Fusili with Sun-Dried Tomatoes
Categories: Diabetic, Pasta, Vegetables, Side dishes
Yield: 6 sweet ones

8 oz Vegetable-flavored fuili; 1 tb Gingerroot; chopped
-=OR=- 1 tb Orange zest; grated
8 oz Rotelies; 1 tb Tomato paste;
1 tb Virgin olive oil; 1/2 c Italian plum tomatoes;
1/2 ts Hot pepper flakes; -canned, drained, chopped
2 lg Garlic cloves; minced