FIRST PLACE RECIPE'S
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Breakfast Pork
Breads/Sandwiches Chicken
Salads Pasta
Soups/Chili Beef
Side Dishes Desserts
Casseroles
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6 tsp Sugar & 30 pkg equal 2 tsp baking soda
1 can (16oz) Pumpkin 1 tsp baking powder
1 cup unswetened Applesauce 1/2 tsp salt
1/2 cup egg substitute 1/2 tsp allspice
3-1/3 cup flour 1/2 cup raisins
2 tsp ground cinnamon 1 tsp baking Healthy (fat subitute)
1. In a mixing bowl, combine the sugar, pumpkin, applesauce,
egg and baking Healthy.
2. Combine the flour, cinnamon, baking soda, baking powder,
salt and allspice.
3. Gradually add the flour mixture to the pumpkin mixture until
smooth and add raisins.
4. Pour into two 8in.x4x2 loaf pans coated with nonstick cooking
spray and bake for 50-60min or until knief comes out clean
when poked through the center.
Make two loafs: 14 slices each
Serving size: 1 slice
Calories: 67
Exchanges: 1-1/2 Starch
Soup & ChiliSpicy Chili
1/2 lbs ground sirloin 1/2 cup Kidney beans (rinsed)
salt & pepper & onion power to taste 1/2 pinto beans (rinsed)
cayanne pepper to taste 2 small cans tomato juice
1 cup Mexican stewed tomatoes 1 serving of baked tostitos chips
1. In skillet, brown meat. Add salt, pepper, onion power and
cayanne pepper to taste.
2. In larger pot, add tomatoes, beans, tomato juice and meat.
3. Simmer for 1 to 2 hours or until beans are tender. Serves 2.
Serving Size 1
Exchanges: 2 meats
1/2 Bread
1/2 veggie
Total Cal: 350 aprox.
Side DishesTwice-Baked Potatoes
1 lg (6oz)baking potatoe dash onion powder
1 Tbs fat free cream cheese salt to taste
1 Tbs fat free sour cream pepper to taste
1/2 Tbs diet butter (no fat) 1 slice fat free cheese
** sprinkle with paprika**
1. Preheat oven to 500. Wash potatoe and sprinkle with salt.
Wrap in foil, stab a few holes into foil and potatoe, and
toss in the oven for about 60-90 min or until tender.
2. Unwrap potatoe and cut in half
Scoop flesh from potatoe into a medium bowl, reserving
the skin. Add cream cheese, sour cream, onion salt,
salt, pepper, and butter to the flesh.
3. Beat with electric mixer until smooth and creamy.
Reduce oven temp to 350.
4. Spoon potato mixture into potato skins. Sprinkle with
cheese and paprika. Bake until cheese melts and potatoes
are heated through; about 10 min. Serves 2.
Serving Size 1/2 Potato
Exchanges: 1 Bread
1/2 meat (cheese)
Total Cal: 150
Chicken
4 5-ounce boneless, skinless chicken breasts, pounded thin
2 tablespoons (30 ml) fresh lemon juice
2 teaspoons (10 ml) crushed dried oregano
vegetable cooking spray
4 slices peeled sweet onion
4 6-inch pita bread rounds
1. Light a grill or start a charcoal fire. Preheat oven to 300°F.
2. Brush chicken breasts on both sides with lemon juice.
Sprinkle with oregano.
3. Remove grill top and lightly coat with cooking spray.
Return to grill and arrange chicken breasts and onion
slices on top of grill. Cook, turning once, for 5 to 6
minutes per side, until chicken juices run clear when
prodded with a tip of a sharp knife.
4. Onion slices should take about 3 to 4 minutes per side.
Transfer onions to a carving board and cut into strips.
When chicken is done; transfer to carving board and cut into
1/2-inch strips. Keep warm.
5. Warm pita the oven for a few minutes until pliable, but not
crisp. Place the chicken and onion strips on the center of
each bread piece and roll up. 4 Servings
Per serving (sauce not included): 328 calories (9% calories from fat),
39 g protein, 3 g total fat (0.7 g saturated fat), 36 g carbohydrates,
5 g dietary fiber, 82 mg cholesterol, 415 mg sodium
Exchanges: 4 very lean protein
2 1/2 bread
Recipe is the Copyright © of Diabetic-Lifestyle.
For more recipes visit Diabetic-Lifestyle.Com
1/4 cup Flour 1 tbs tomato paste
3 tsp paprika 1 tsp dried herbes
1/4 tsp salt 2(8oz)pkg Portebello mushrooms
4 boneless skinless chicken breast halves 1 cup quarter white onions
1/2 cup dry white wine
1. In large resealable food storage plastic bag, combine flour,
paprika and salt; mix well. Add chicken to bag; seal.
Shake to coat chicken.
2. Heat pan with non-stick spray and add coated chicken.
Cook chicken about 9 min, turning once.
3. Add dry white wine (cooking wine) tomato paste and herbs;
blend well. Stir in mushrooms and onions. Reduce heat;
cover and simmer 20 to 25 min or until chicken is fork
tender and juices run clear, stirring once. Uncover;
cook 3 to 5 uin or until sauce is slightly thickened.
Servings= 4
Calories= 225
Exchanges=1/2 Starch
1-1/2 Veg
4 lean meats
PASTA DISHESPasta & Shrimp
1/2 lbs Shrimp (cooked) 4 oz of thin spagetti
2 cups Mexican Stewed Tomatoes 1 Tbs of diet butter (no fat)
2 garlic cloves crushed
1. Preheat pan with butter and garlic. Wash shrimp and cut
tails off. Toss in pan.
2. Boil water in medium sauce pan with a little salt.
3. Cook shrimp until done (not too done or it will be rubbery.
Add tomatoes, cover and simmer. Until pasta is done.
4. Drain pasta, return to pan and add shrimp. Mix well or
keep pasta seperate and top with shrimp mixture. Serves 2
Serving Size 1/2
Exchanges: 2 meat
4 breads
Total Cal: 430 aprox.
8 oz Ground 90% lean turkey or Beef
1/2 c Finely chopped onion
1 3/4 c (15 oz) Hunts tomato sauce
3/4 c Water
1/2 c (2.5 oz jar) sliced undrained mushrooms
2 t Splenda
1 1/2 t Italian seasoning
2 c Hot cooked spaghetti rinsed & drained
1/4 c (3/4 oz) Kraft fat-free Parmesan cheese
1. In a large skillet sprayed with olive-oil flavored cooking spray,
brown meat and onion. Stir in tomato sauce, water and undrained
mushrooms. Add Splenda and Italian seasoning. Mix well to combine.
2. Lower heat and simmer for 10 minutes stirring occasionally.
For each serving, place 1/2 cup spaghetti on plate, spoon
a full 3/4 cup sauce over spaghetti, and sprinkle 1 T fat-free
Parmesan cheese on top.Serves 4
Exchanges: 2 vegetable
1 starch
2 meat
Calories: 241 per serving
Desserts
1 c (1 medium) diced banana
1 (6 oz) Keebler chocolate-flavored pie crust
1/4 c (1 oz) chopped dry-roasted peanuts
1 pk (4 serving) JELL-O sugar-free instant butterscotch pudding mix
2/3 c Carnation nonfat milk
1 1/4 c Water
2 T Peter Pan reduced-fat Peanut Butter
3/4 c Cool Whip Lite
2 (2.5 oz) Nabisco Chocolate Graham Crackers, made into crumbs
1. Layer bananas in bottom of pie crust. Sprinkle 2 T peanuts
over bananas.
2. In a large bowl, combine dry milk powder, pudding mix, and
water. Mix with wire whisk well.
3. Blend in peanut butter until mixture is smooth.
4. Pour pudding mixture evenly over bananas and peanuts.
Refrigerate 5 minutes.
5. Spread Cool Whip Lite evenly over set filling.
6. In a small bowl, combine remaining 2 T. peanuts and cracker crumbs.
Evenly sprinkle mixture over top of pie. Refrigerate at least
1 hour. Cut into 8 servings.
HINT: To prevent bananas from turning brown, mix with 1 tsp.
lemon juice or sprinkle with Fruit Fresh. Serves 8
Exchanges: 2 starch
1 fat
217 calories
1 pk (4 oz) JELL-O sugar-free Instant chocolate pudding
2/3 c Carnation Nonfat Dry Milk
1 1/2 c Water
2 T Peter Pan reduced-fat Peanut butter
1/4 c Cool Whip Free
1 c (1 medium) diced bananas
6 (2 1/2") Keebler Peanut Butter Graham Crackers, made into large crumbs
1. In a large bowl, combine dry pudding mix, dry milk powder
and water. Mix well using a wire whisk.
2. Blend in peanut butter and Cool Whip Lite. Stir in bananas and cracker
crumbs. Evenly spoon mixture into 4 dessert dishes. Refrigerate at
least 10 minutes. Serves 4
Exchanges: 1 starch
1/2 milk
1/2 fat
1/2 fruit
208 calories
