Tasty Diet Recipes

2 c Peanut Butter Captain

- Crunch cereal 2 c Salted pretzel sticks

2 c M & Ms

2 c Salted peanuts;

- not dry roasted 1 lg White chocolate coating

Combine all in a large bowl. Melt 1 large package Candy Quick white chocolate flavor, and pour over cereal mixture. Mix thoroughly. Drop by large spoonfulls onto waxed paper. Allow to cool. Enjoy!

3 sm Whole chicken breasts

1 lb Linguine; in 6″ lengths

1 sm Green pepper; julienned

1 sm Sweet red pepper

– julienned 4 Scallions; finely sliced

1 c Salted chopped peanuts

– roasted ——————————–VINAIGRETTE——————————– 1 Lemon; juice of

2 tb Dijon mustard

2 tb Brown sugar

2 Garlic cloves; minced

2 tb Chopped fresh ginger root

– (finely chopped) 1/4 c To 1/3 c. red wine vinegar

1/3 c Sesame oil

1/3 c Vegetable oil

1/3 c Olive oil

Salt and pepper; to taste ———————————-GARNISH———————————- Cucumber Watercress Poach chicken breasts in lightly salted water or chicken broth until done, about 10 minutes. (Or season the chicken with salt and pepper and bake it at 375 F. for 25 minutes). When chicken is cool, remove the meat from the bones and slice the meat thinly against the grain. Cook linguine in salted water according to package instructions. Rinse with cold water to cool. Drain linguine. Place the chicken, linguine, peppers, scallions and peanuts in a large bowl. Prepare vinaigrette by whisking together all the ingredients. Gradually pour the dressing over the salad; mix well. Garnish with cucumber slices (peel the cucumber, cut it in half, remove the seeds and slice it) and watercress sprigs. Recipe from Eichelbaum & Company/San Francisco, CA. In _The New Carry-Out Cuisine_ by Phyllis Meras with Linda Glick Conway. Boston: Houghton Mifflin Company, 1986. Pg. 228. ISBN 0-395-42504-2. Electronic format by Cathy Harned.

2 ts Safflower oil;

2 Shailots; chopped

1 cl Garlic; minced

1 Celery stalk; sliced

1/2 c Sliced mushrooms;

1 Egg white;

Pinch salt & pepper; 1 c Buckwheat groats;(kasha)

2 c Chicken broth;

1 tb Pine nuts/sunflower seeds;

In a non-stick saucepan, heat oil and add vegetables. Cook, stirring, over medium heat about 5 minutes. In a small bowl, beat egg white with salt and pepper. Stir into saucepan. Stir in groats, then add broth and bring to a boil. Reduce heat, cover and cook 10 minutes until tender. When liquid is absorbed, add pine nuts and fluff with a fork. Garnish with parsley. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE 1/2 FAT EXCHANGE CAL: 116; CHO: Omg; CAR: 18g; PRO: 3g; SOD: 64mg; FAT: 4g; Source: Light & Easy Diabetes Cuisine by Betty Marks Brought to you and yours via Nancy OBrion and her Meal-Master

2 sm Dried chilies

Oil 1 Garlic clove, chopped

1 lb Chicken, sliced

1/2 ts Sugar

1 tb Oyster sauce

1 tb Fish sauce, Nuoc Mam

3 tb Chicken stock, or water

1/2 c Cashews, roasted unsalted

1 tb Lemon grass, chopped

2 Shallots, cut in quarters

1. with a little oil, stir-fry the chilies until cookied evenly but not

burnt, set aside. 2. Fry the garlic, with a little more oil until gold, add the chicken, sugar, oyster sauce and fish sauce. Fry until chicken is browned, lower the heat and add your liquid. Cook for few more minutes. 3. When the chicken is completely cooked add the nuts, lemon grass, shallots and chilies carefully…don break the chilies.

4 c Fruit, see suggestions

GARNISH Fresh mint leaves OR Thin strips orange rind OR 1 tb Toasted sliced/sliv. almonds

SAUCE 1 c Low-fat plain yogurt

1 ts Grated orange rind

1 tb Orange juice

2 tb Liquid honey (caution diab)*

1/2 ts Vanilla or almond extract

Suggested fruit: Winter: sliced oranges, bananas, kiwi, pineapple, cantaloupe or honeydew Spring: strawberries, stewed rhubarb Summer: raspberries, blackberries, blueberries Fall: peaches, plums, grapes Combinations: grapes & melon, melon & blueberries, blackberries & sliced peaches, raspberries & blueberries, strawberries & kiwi, bananas & kiwi or sliced oranges. *Diabetic caution: honey has more carbohydrates than sugar. Quantity of honey could likely be reduced. Recipes in this book tend to be sweeter than necessary for a person used to low-sugar recipes. Mix sauce ingredients in a bowl. Wash berries & hull. Slice if fruit pieces are large. Either mix fruit with sauce, cover and refrigerate for 1 hour, or at serving time spoon fruit into individual bowls or stemmed glasses and pour sauce over. Garnish each serving. 1/4 recipe = 126 calories, 2 fruit + 1/2 milk choice 3 grams fat, 4 mg

cholesterol, 43 mg sodium, 5 grams protein, 24 grams carbohydrate, good fiber. Adapted from The Lighthearted Cookbook by Anne Lindsay 1988 Shared but not tested by Elizabeth Rodier, March 94

1 lb Butter

3/4 lb Semi-sweet chocolate

3 c Flour (minus 6 Tbsp.)

2 1/4 ts Vanilla

7 Eggs

4 c Sugar

4 c Walnuts; chopped

Preheat oven to 350~. Over low heat, melt butter and chocolate. Remove from heat. Stir in flour and vanilla. With mixer, whip eggs and sugar until mixture resembles a yellow ribbon. Blend in chocolate mixture on slow speed. Stir in walnuts. Spread batter into a greased 9×13″ and a greased 8″ square pan. Bake 35 minutes for large pan: 30

minutes for small pan. Makes 3 1/2 dozen. Noahs Ark is a popular restaurant in the St. Louis area.

——————————PATTI - VDRJ67A—————————— 1/2 c Butter or margarine; soften

1/2 c Sugar

1/4 c Light brown sugar; packed

1 ts Vanilla

1 Egg

1 c Flour

1/4 ts Salt

1/2 ts Baking soda

1 c White chocolate chips

1/2 c Flaked coconut

1 c Macadamia nuts; chopped,

- lightly toasted Preheat oven to 375~. Cream butter until light. Gradually add sugars, creaming well until blended. Beat in vanilla and egg. Stir together flour, salt and baking soda. Add flour mix to creamed mix, blending well. Stir in white chocolate, nuts and coconut. Drop by level tablespoonfuls onto ungreased cookie sheets. Bake for about 12 minutes or until golden. Remove to wire racks to cool. NOTE: White coating chocolate may be substituted for white chocolate chips. It can be cut into chip size pieces.

1 c Chopped Dates

1/2 c Raisins

1/2 c Chopped prunes

1 c Water

1/2 c Margarine, cut into pats

2 Eggs, beaten

1 ts Vanilla, extract

1 c All-purpose flour

1 ts Baking soda

1/2 c Chopped nuts

In a saucepan, combine dates, raisins, prunes, and water. Bring to a boil and boil 5 minutes. Stir in margarine and salt. Set aside to cool. Add remaining ingredients to fruit; stir just until dry ingredients are moistened. Spoon into greased mini-muffin pans. Bake at 350 degrees for 15 minutes (if desired, bake in a 11″ x 7″ x 2″ baking pan for 30 minutes). Yield: 32 muffins

Diabetic Exchanges: One mini-muffin equals, 1/2 fruit, 1 fat, 1/2 starch; also 94 calories, 52 mg sodium, 14 mg cholesterol, 12 gm carbohydrate, 2 gm protein, 4 gm fat. SOURCE: Fern Albertson, Spokane, WA Country Woman Magazine Sept/Oct 92

1 1/2 c Pomegranate berries

1/2 c Currants

3/4 c Slivered almonds

1 md Ripe papaya, peel & seeds

– removed 2 md Oranges, juiced -=OR=-

1/2 c Orange juice

6 Dates

6 Lemon slices

12 Spearmint leaves

Mix berries, currants & almond slivers together. Divide into 6 portions, putting each portion into a glass goblet. Cut the papaya into chunks & place in a blender. Blend with the orange juice at medium speed, until smooth. Pour equal amounts over the 6 portions of pomegranate mixture. Top each goblet with a date, a lemon slice & 2 spearmint leaves. Serve immediately. Covered & stored in the

refrigerator, this dessert will keep 3 to 5 days.

———————————-FILLING———————————- 3/4 c Pitted prunes

1/3 c Raisins

1/3 c Coarsely chopped apple

1/4 c Walnut pieces

2 tb Sugar

2 tb Fresh lemon juice

1 ts Lemon zest

——————————–COOKIE DOUGH——————————– 1/2 c Sugar

1/4 c Vegetable oil

– preferably canola 2 tb Butter or margarine

– at room temperature 1 lg Egg

1 ts Pure vanilla extract

2 c All-purpose white flour

1 ts Baking powder

1 pn Salt

“The traditional cookie for Purim, hamantashen is Yiddish for “Hamans pockets”. They are meant to recall the story of Haman, a wicked Persian prince who wished to destroy the Jews but was foiled by Mordecai and Esther.” To make filling: In a small saucepan, combine prunes, raisins and l/2 c. water. Simmer over low heat until the prunes are tender but still firm and liquid has been absorbed, about 10 minutes. In a food processor, combine the prune mixture, apples, walnuts, sugar, lemon juice and lemon zest; process until smooth. Transfer to a small bowl and set aside. (The filling can be made up to 2 days ahead and kept, covered, in the refrigerator.) To make cookies: In a medium-sized bowl, using an electric mixer on medium speed, cream sugar, oil and butter until smooth. Add egg and beat until smooth. Add vanilla and beat until blended. In another medium-sized bowl, sift together flour, baking powder and salt. Using a wooden spoon, stir the dry ingredients into the sugar mixture until just combined. Gather the dough together into a ball, wrap with plastic wrap, and flatten slightly. Refrigerate for 2 to 3 hours or overnight. Line 2 baking sheets with baking parchment or coat with non-stick cooking spray. Set aside. Preheat oven to 350 degrees F. Divide the dough in half. (Refrigerate the other half.) Roll out on a lightly floured surface to a thickness of 1/2″ inch. Using a 2 1/2″ diameter cookie cutter, cut the dough into circles. Place l/2 tsp. of the filling in the center of each circle. Bring the edges together to cover the filling, forming a 3-cornered cookie. Pinch the corners together to seal. Place about 1 1/2″ apart on the prepared baking sheets. Bake for 10 to 15 minutes, or until the tops are golden. Transfer to racks to cool. Repeat with the remaining dough. (Store cookies in an airtight container for up to 3 days. Freeze for longer storage.) Nutritional information per serving: 58 calories each; 1 g protein; 2 g fat; 6 g carbohydrates; 13 mg sodium; 9 mg cholesterol. Posted by Al Rice of Alaska. Formatted by Cathy Harned.