DIABETIC

Rice Pizza
Source: The Diabetic's Healthy Exchanges Cookbook by JoAnna M. Lund

3 cups cooked rice              
2 egg, beaten or equivalent in egg substitute
3/4 cup (3 ounces) shredded Kraft reduced-fat mozzarella cheese
8 ounces ground 90% lean beef or turkey
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 3/4 cups (one 15-ounce can) Hunt's Chunky Tomato Sauce
2 teaspoons Italian seasoning
1/4 cup (3/4 ounce) grated Kraft Fat Free Parmesan cheese

Preheat oven to 450 degrees. Spray a 12-inch pizza pan with olive-flavored cooking spray. In a medium bowl, combine rice, eggs, and 1/4 cup mozzarella cheese. Mix well to combine. Spread rice mixture evenly on prepared pizza pan. Bake 20 minutes. Meanwhile, in a large skillet sprayed with olive-flavored cooking spray, brown meat, onion, and green pepper. Remove from heat and set aside. In a small bowl, combine tomato sauce and Italian seasoning. Spread sauce mixture evenly over baked crust. Top with meat mixture. Evenly sprinkle Parmesan cheese and remaining 1/2 cup mozzarella cheese over top. Bake additional 10 to 15 minutes. Place pan on a wire rack and let set 5 minutes. Cut into 6 pieces.

Each serving equals:
2 meat, 1 Vegetable, 1 Starch
227 Calories, 7 gm Fat, 17 gm Protein, 24 gm Carbohydrate, 719 mg Sodium, 1 gm Fiber

Turkey Taco Dip
Source: Taste of Home's Quick Cooking June 2000

1 pound ground turkey breast
1 envelope reduced-sodium taco seasoning
1 cup water
1 package (8 ounces) fat-free cream cheese, softened
1 cup (8 ounces) nonfat sour cream
3/4 cup picante sauce
1/2 cup shredded lettuce
1 cup chopped fresh tomato
1 cup (4 ounces) shredded fat-free cheddar cheese
Baked tortilla chips

In a skillet, cook turkey over medium heat until no longer pink; drain. Add taco seasoning and water; cover and simmer for 10 minutes. Spoon turkey onto a 12-inch serving plate or pizza pan. In a mixing bowl, beat the cream cheese until smooth. Add sour cream; spread over the meat mixture. Spread with picante sauce. Top with lettuce, tomato and cheese. Serve with tortilla chips. Makes 10 servings.

Each serving (calculated without chips) equals:
2 very lean meat, 1 vegetable, 1/2 starch
135 calories, 569 mg sodium, 18 mg cholesterol, 11 gm carbohydrate, 19 gm protein, 1 gm fat, trace fiber

Chicken with Spicy Fruit
Source: Taste of Home's Quick Cooking June 2000

1-1/4 cups unsweetened pineapple juice
1/4 cup dried cranberries
2 garlic cloves, minced
1/8 to 1/4 teaspoon crushed red pepper flakes
4 boneless skinless chicken breast halves (1 pound)
1/4 cup reduced-sugar strawberry fruit spread
1 teaspoon cornstarch
2 green onions, thinly sliced

In a large skillet, combine pineapple juice, cranberries, garlic and red pepper flakes; bring to a boil. Add chicken. Reduce heat; cover and simmer for 10 minutes or until chicken juices run clear. Remove chicken to a platter and keep warm. Bring cooking liquid to a boil; cook for 5-7 minutes or until liquid is reduced to 3/4 cup. combine fruit spread and cornstarch until blended; add to the skillet. Boil and stir for 1 minute or until thickened. Spoon over chicken. Sprinkle with onions. Makes 4 servings.

Each serving equals:
4 very lean meat, 1-1/2 fruit
248 calories, 66 mg sodium, 73 mg cholesterol, 26 gm carbohydrate, 27 gm protein, 3 gm fat, 1 gm fiber.

Chicken Carrot Pilaf
Source: Taste of Home's Quick Cooking June 2000

1 pound boneless skinless chicken breasts, cut into thin strips
1/4 cup butter or margarine, reduced-fat
1-1/2 cups uncooked long grain rice
5 medium carrots, sliced
1 medium onion, chopped
1/2 cup sliced fresh mushrooms
1/4 cup chopped sweet red pepper
4 cups chicken broth, low-sodium
2 tablespoons minced fresh parsley

In a large skillet, brown chicken in butter. Remove and keep warm. Add rice, carrots, onion, mushrooms and red pepper to the skillet. Cook and stir until rice is browned and onion is tender. Sir in broth. Place chicken over rice mixture. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until rice is tender. Stir in parsley. Let stand 5 minutes before serving. Makes 6 servings.

Each serving equals:
2-1/2 meat, 2 starch, 1-1/2 vegetable
355 calories, 245 mg sodium, 46 mg cholesterol, 48 gm carbohydrate, 24 gm protein, 7 gm fat, 3 gm fiber.

Old-Fashioned Rice Pudding
Source: Taste of Home December/January 1997

4-1/2 cups skim milk
1/2 cup uncooked long grain rice
1/3 cup sugar
1/2 teaspoon salt, optional
1/2 cup raisins
1 teaspoon vanilla extract
Ground cinnamon, optional

In a saucepan, combine milk, rice, sugar and salt if desired; bring to a boil over medium heat, stirring constantly. Pour into a greased 1-1/2 quart baking dish. Cover and bake at 325 for 45 minutes, stirring every 15 minutes. Add raisins and vanilla; cover and bake for 15 minutes. Sprinkle with cinnamon if desired. Serve warm or chilled. Store in the refrigerator. Makes about 6 (1/2 cup) servings.

Each serving equals:
1 starch, 1 fruit, 1/2 skim milk
177 calories, 83 mg sodium, 3 mg cholesterol, 37 mg carbohydrate, 7 gm protein, trace fat.

Garden Pasta Salad
Source: Taste of Home's Quick Cooking Annual Recipes 2000

2 cups uncooked spiral pasta
1 cup broccoil florets
1/4 cup sliced carrots
1/4 cup chopped green pepper
1/4 cup chopped sweet red pepper
1/4 cup sliced zucchini
1/2 cup ranch salad dressing
1 tablespoon Dijon mustart

Cook pasta according to package directions. Meanwhile, combine broccoli, carrots, peppers and zucchini in a large bowl. Rinse pasta in cold water; drain and add tobegetables. Combine salad dressing and mustard; add to pasta mixture and toss to coat. Refrigerate until serving. Makes 4 one-cup servings.

Each serving (prepared with fat-free ranch dressing) equals:
3 starch, 1 vegetable
239 calories, 414 mg sodium, 0 cholesterol, 49 gm carbohydrate, 7 gm protein, 1 gm fat.

Cottage Cheese Fluff
Source: Taste of Home's Quick Cooking Annual Recipes 2000

1 cup (8 ounces) small-curd cottage cheese
1 packae (3 ounces) gelatin flavor of your choice
1 can (11 ounces) mandarin oranges, drained
1 cup unsweetened crushed pineapple, drained
1/2 cup chopped pecans, optional
1 carton (8 ounces) frozen whipped topping, thawed

In a bowl, combine the cottage cheese and gelatin powder; mix well. Stir in oranges, pineapple and pecans if desired. Just before serving, fold in the whipped topping. Makes 8 3/4 cup servings.


Each serving (prepared with fat-free cottage cheese, sugar-free gelatin and light frozen whipped topping and without pecans) equals:
1 lean meat, 1 fruit
120 calories, 124 mg sodium, 2 mg cholesterol, 16 mg carbohydrate, 5 gm protein, 4 gm fat.