---------- 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 425øF.  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)
 
-----
 
---------- 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 400øF. 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
 
-----
 
---------- 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 450øF.  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.
 
-----
 
---------- 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 425øF. 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
 
-----
 
---------- 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 400øF 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
 
-----
 
---------- 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
  400øF for 30 minutes, or until loaf sounds hollow and is golden brown.
  
  Remove to rack.
  
  PER SERVING (1 Slice):
    Calories: 68
    Exchanges: 1 bread
 
-----
 
---------- 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
 
-----
 
---------- 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 375øF. 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
 
-----
 
---------- 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 400øF. 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
 
-----
 
---------- 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 400øF. 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
 
-----
 
---------- 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 425øF. 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
 
-----
 
---------- 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 350øF. 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
 
-----
 
---------- 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
 
-----
 
---------- 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
 
-----
 
---------- 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
 
-----
 
---------- 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
 
-----
 
---------- 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
  
     FROM:  Recipes for Diabetics  by Billie Little copyright 1972
 
-----
 
---------- 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.
  
     FROM:  Recipes for Diabetics  by Billie Little copyright 1972
 
-----
 
---------- 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
  
     FROM: The New Diabetic Cookbook   by Mabel Cavaiani, R.D. copyright 1984
  
     NOTE:  Ms. Cavaiani does not specify reduced calorie margarine, however,
  if used it should lower fat grams and calories.
 
-----
 
---------- 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)
  
     FROM:  Live Longer Cookbook   by Reader's Digest copyright 1992
 
-----
 
---------- 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
 
-----
 
---------- 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.
  
     FROM:  Great Recipes for Good Health  by Reader's Digest copyright 1988
  
     NOTE:  This combination fish, rice, and hard-cooked egg is a popular
  breakfast and supper dish in England. It originated in India.
 
-----
 
---------- 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.*
  
     FROM:  Great Recipes for Good Health  by Reader's Digest copyright 1988
  
     *  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.
  
     FROM:  Great Recipes for Good Health   by Reader's Digest copyright 1988
 
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---------- Recipe via Meal-Master (tm) v8.01
 
      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
 
-----
 
---------- 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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---------- Recipe via Meal-Master (tm) v8.01
 
      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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---------- Recipe via Meal-Master (tm) v8.01
 
      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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---------- Recipe via Meal-Master (tm) v8.01
 
      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.
  
     FROM:  There's Always Room for Sugar-Free JELL-O    copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O is a registered trademark of Kraft General Foods, Inc.
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O is a registered trademark of Kraft General Foods, Inc.
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O, ANGEL FLAKE, and BAKER'S are all registered trademarks of Kraft
  General Foods, Inc.
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1993
  
     JELL-O and COOL WHIP LITE are registered trademarks of Kraft General
  Foods, Inc.
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O, MAXWELL HOUSE, YUBAN, SANKA, and COOL WHIP LITE are all
  registered trademarks of Kraft General Foods, Inc.
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O is a registered trademark of Kraft General Foods, Inc.
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O is a registered trademark of Kraft General Foods, Inc.
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O is a registered trademark of Kraft General Foods, Inc.
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O is a registered trademark of Kraft General Foods, Inc.
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O is a registered trademark of Kraft General Foods, Inc.
  
     NOTE:  Yes, Ursula, you could use REAL crab!   (Trish)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O is a registered trademark of Kraft General Foods, Inc.
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O and COOL WHIP LITE are registered trademarks of Kraft General
  Foods, Inc.
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     JELL-O and COOL WHIP LITE are registered trademarks of Kraft General
  Foods, Inc.
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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)
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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.
  
     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 5 cups or 5 servings.
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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
 
     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 4 cups or 4 servings.
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
 
-----
 
---------- 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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.)
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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)
 
-----
 
---------- 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)
  
     FROM:  There's Alway Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
  
     FROM:  There's Always Room for Sugar Free JELL-O copyright 1992
  
     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.
 
-----
 
---------- Recipe via Meal-Master (tm) v8.01
 
      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 sna