1 Rosie Allen Family & Consumer Science Agent Roasted Red Pepper Dip Serves 6 1 jar (7 oz..) roasted red peppers drained and patted dry. 1 container (16 oz.) reduced fat sour cream 1 Tbsp. chopped fresh basil 1 garlic clove 1/8 tsp. black pepper Place all ingredients in a blender jar, and process until thoroughly blended. Serve immediately, or refrigerate in an air tight container until ready for use. Serving Size: ¼ cup. Exchanges: ½ Carbohydrate, 1 Fat Calories: 93; Fat: 6 g; Sodium: 126 mg; Carbohydrate: 6 g; Protein: 5g. Keep track of the portions you eat, whether you re snacking, or at a tailgate cocktail, or a dinner party. Even though this dip is awesome tasting, too much dipping could upset your meal plan. Remember, moderation is the key with any healthy eating. Parmesan-Spinach Dip Serves: 16 2 pkg. (10 oz. each) frozen chopped spinach, thawed and squeezed dry 2 pkg. (8 oz. each) reduced-fat cream cheese, softened ½ cup grated Parmesan cheese (1 Tbsp. reserved for topping) 1/3 cup light mayonnaise 2 Tbsp. fresh lemon juice 1 tsp. garlic powder 1 can (8 oz..) sliced water chestnuts, drained and chopped Preheat the oven to 350ºF. Coat a 9-inch pie plate with nonstick cooking spray. In a medium bowl, beat the spinach, cream cheese, all but the reserved 1 Tbsp. Parmesan cheese, the mayonnaise, lemon juice and garlic powder until well blended. Stir in the water chestnuts, then spoon the mixture into the pie plate. Sprinkle the dip with the reserved 1 Tbsp. Parmesan cheese, then cover with aluminum foil and bake for 15 minutes; remove the foil and cook for 15 to 20 more minutes, or until heated through. Serve immediately. Serving size ¼ cup. Exchanges: 1 vegetable; 2 fat Calories: 114; Fat: 9 g; Sodium: 248 mg; Carbohydrate: 4 g; Protein: 6 g.
2 Festive Crab Spread Serves: 6 Fiesta Quesadillas Serves:16 1 pkg. (8 oz.) reduced-fat cream cheese, softened ¼ pound imitation crabmeat, flaked ½ tsp. lemon juice 1 Tbsp. chopped fresh dill weed. Preheat the oven to 350ºF. In a medium bowl, combine all the ingredients; mix well and spoon into a ½- quart baking dish. Bake for 25 to 30 minutes, or until golden and heated through. Serve warm. Serving size ¼ cup. Exchanges: 1 lean meat; 1 fat Calories: 112; Fat: 8 g; Sodium: 318 mg; Carbohydrate: 3g; Protein: 6g. 3 cups (12 oz. ) shredded Mexican cheese blend Eight 10-inch flour tortillas ½ cup bottled sliced Jalapeno peppers, drained (optional) Sprinkle ¾ cup cheese over each of four tortillas; sprinkle jalapeno peppers evenly over the cheese. Top with the remaining tortillas, making sandwiches. Lightly coat a large skilled with non-stick cooking spray. Heat over medium heat and place one tortilla sandwich in the skillet. Cook for 1 to 2 minutes per side, or until the cheese is melted. Remove to a covered platter and cook the remaining sandwiches one at a time. Slice finished quesadilla into 12 wedges and serve. Serving Size: 3 wedges. Exchanges: 1 ½ starch; 1 High-Fat Meat Calories: 199; Fat: 9 g; Sodium: 321 mg; Carbohydrate: 20 g; Protein: 8 g. Smoked Turkey Spread Serves: 6 ½ pound sliced smoked deli turkey, finely chopped ½ cup light mayonnaise 2 Tbsp. finely chopped celery ¼ tsp. black pepper In a medium bowl, combine all the ingredients; mix well. Serve, or cover and chill until ready to serve. Serving size: ¼ cup. Exchanges: 1 lean meat; 1 fat Calories: 107; Fat: 7 g; Sodium: 529 mg; Carbohydrate: 2 g; Protein: 7 g. Timing your meals and snacks helps diabetes medications work better and keeps your blood sugar levels from rising or falling drastically. Some general guidelines: Spread meals and snacks evenly throughout the day. Eat at about the same times every day. Don t skip meals or save foods from one meal for another meal. -2- Paired with bowls of traditional go-alongs, these are perfect as an appetizer, or even for a fast week night dinner. And if you want to hearty them up, just add some thinly sliced cooked chicken Fresh Fruit Wrapped in Smoked Turkey Makes 45 pieces ¾ pound thinly sliced smoked turkey breast 45 pieces of fresh fruit an assortment of apple or pear slices, dipped in lemon juice; firm ripe peach or nectarine slices; peeled orange slices; and pitted dried prunes Cut the turkey slices into strips about 1/2 by 4. Wrap the turkey slices around each piece of fruit and arrange on a serving platter. Cover and refrigerate until ready to serve. Exchanges: ½ carbohydrate (fruit) Calories: 35; Protein: 3 g; Fat: trace; Carbohydrate: 5 g; Fiber: 1 g; Sodium: 146 mg.
3 Nutty Stuffed Shrooms Serves: 8 16 large mushrooms (about 1 lb.) ½ small onion, minced ¼ cup pistachios, coarsely chopped 4 Tbsp. (1/2 stick) unsalted butter 1/3 cup crushed pretzels 2 Tbsp. fat-free sour cream 2 Tbsp. chopped fresh parsley ¼ tsp. black pepper Dash hot pepper sauce (optional) Preheat the oven to 350ºF. Remove the mushroom stems from the caps; finely chop the stems. In a large skillet and sauté the chopped mushroom stems, the onion, and the pistachios in the butter over medium heat for 2 to 4 minutes; or until the stems and onions are tender. Remove from the heat and stir in the remaining ingredients; mix well. Stuff each mushroom cap and place on a large ungreased rimmed baking sheet. Bake for 20 to 25 minutes or until the mushrooms are tender. Serving Size: 2 mushrooms. Exchanges: ½ Carbohydrate; 1 ½ Fat Calories: 108; Fat: 8 g; Sodium: 59 mg; Carbohydrate: 8 g; Protein: 2 g. Serving tip: Just wait till you hear all the thanks you ll be getting any time these show up in your bread basket. It s a great one to make ahead of time, so, if you do, just throw them in a 300ºF oven to warm for 5 minutes before serving. Onion Board Serves: 12 2 Tbsp. butter 1 medium onion, diced 1 lb. frozen bread dough, thawed 1 egg, beaten ½ tsp. poppy seeds Preheat the oven to 350ºF. Coat a large rimmed baking sheet with non-stick cooking spray. In a medium skillet, melt the butter and cook the onion over medium heat for 6 to 8 minutes, or until the onion is soft and lightly browned. On a lightly floured surface, roll out the dough to a 10 x 15 rectangle. With your fingertips, gently spread the dough to cover the pan, and push it up to the edges of the pan, forming a rim. If the dough is too sticky, dust it and your hands lightly with flour. Brush the dough with the beaten egg, then spread the cooked onion evenly over the top. Sprinkle with the poppy seeds and bake for 25 to 30 minutes or until golden. Remove to a cutting board; let cool slightly, then cut into squares. Serving Size: 2 squares. Exchanges: 1 ½ Starch; ½ Fat Calories: 130; Fat: 4 g; Sodium: 244 mg; Carbohydrate: 20 g; Protein: 4 g. Bistro Bruschetta Serves: 12 ¼ cup olive oil 1 ¼ tsp. garlic powder 1 loaf (16 oz.) Italian or French bread, cut into 1-inch slices 8 plum tomatoes, seeded and chopped ¼ cup chopped fresh basil 1/2 of a small red onion, finely chopped Salt to taste ¼ tsp. black pepper Preheat the oven to 400ºF. In a large bowl, combine the oil and garlic powder, mix well and set aside 2 Tbsp. of the mixture. Brush the tops of the bread slices with the remaining oil mixture and place on a baking sheet. Bake for 8 to 10 minutes, or until golden. Meanwhile, in the same large bowl, combine the remaining ingredients with the reserved oil mixture. Spoon the tomato-onion mixture over the toasted bread slices and serve. Serving Size: 1 slice. Exchanges: 1 ½ starch; ½ fat Calories: 137; Fat: 4 g; Sodium: 230 mg; Carbohydrate: 21 g; Protein: 4 g. -3-
4 Creamy Pumpkin Mousse Serves: 10 1 can (16 oz.) solid-pack pure pumpkin 1 pkg. (6-serving size) instant sugar-free vanilla pudding mix ¼ cup low-fat (1%) milk 1 tsp. ground cinnamon 2 cups light whipped topping, thawed In a medium bowl, with an electric beater on medium speed, beat the pumpkin, pudding mix, milk, and cinnamon until well blended. Fold in the whipped topping until thoroughly blended, then spoon into a serving bowl. Cover loosely and chill until ready to serve. Serving size: ½ cup. Exchanges: 1 Carbohydrate Calories: 65; Fat: 2 g; Sodium: 207 mg; Carbohydrate: 11 g; Protein: 1 g. The Best Light Pumpkin Pie Serves: 8 This pumpkin pie saves 151 calories and 12 grams of fat per slice from the traditional version and it tastes identical! 1 cup ginger snaps 1 16 oz. can pumpkin ½ cup egg whites (about 4) ½ cup sugar 2 tsp. pumpkin pie spice (cinnamon, ginger, cloves) 12 oz. can evaporated skim milk Preheat the oven to 350ºF. Grind the cookies in a food processor. Lightly spray a 9 glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes. Store in the refrigerator. Allow to cool and slice in 8 wedges. Optional: serve each wedge with fat free whipped topping. Exchanges: 2 bread Calories: 165; Fat: 1.5 g; Sodium: 170 mg; Carbohydrate: 32 g; Fiber: 2 g; Protein: 6 g -4- Peppermint Cheesecake Serves: 10 2 pkg. (8 oz. each) 1/3-less-fat cream cheese, softened ½ cup sugar 2 eggs ¾ cup low-fat sour cream 1 tsp. vanilla 1 tsp. peppermint extract 6 drops red food color 1 9-inch reduced-fat graham cracker pie crust Whipped cream and mini candy canes for garnish (optional) Preheat the oven to 350ºF. In a large bowl, beat the cream cheese and sugar until light and fluffy. Add the eggs and beat well. Add the sour cream and vanilla; mix well. Place ½ cup of the mixture in a small bowl and stir in the peppermint extract and food color, mix well. Pour the remaining cream cheese mixture into the pie crust smooth the top. Drop the peppermint mixture by spoonfuls into the mixture in the crust and swirl with a knife to create a marbled effect. Bake for 30 to 35 minutes or until the edges are set. (The center will be slightly loose) allow to cool for 1 hour, then cover and chill for at least 6 hours before serving. Cut into 10 slices. Top each slice with a dollop of whipped cream and a mini-candy cane, if desired. Serving Size: 1 slice. Exchanges: 1 ½ carbohydrate; 1 medium-fat meat; 2 fat Calories: 265; Fat: 14 g; Sodium: 292 mg; Carbohydrate: 25 g; Protein: 8 g. Holiday Punch Serves: 6 3 ½ cups sugar-free 7-Up or Sprite 2 ½ cups reduced calorie cranberry juice cocktail 2 Tbsp. lemon juice Combine all ingredients in a punch bowl or pitcher. Serve over ice. Serving Size: 1 cup. Exchange: ½ fruit Calories: 21; Fat: 0 g; Sodium: 17 mg; Carbohydrate: 5 g; Protein: 0 g.
5 Cheesecake Surprise Serves: 4-6 Cherry Bonbons 24 Cookies 1 6-serving box sugar-free instant vanilla pudding plus 3 cups low-fat buttermilk, OR 1 4-serving box sugar-free instant vanilla pudding plus 2 cups low-fat buttermilk Combine ingredients with mixer or in a blender. Pour into 4 or 6 serving dishes. Refrigerate. Believe it or not IT TASTES LIKE CHEESECAKE. Tip: if desired, can be topped with 1 tsp. low-sugar cherry topping. Try this when making a Trifle (layering angel food cake with pudding and fruit) in parfait glasses or a large glass dish. When doing this use ½ cup less buttermilk and ½ cup low fat or fat free sour cream for an extra smooth cheesecake layer. Cheesecake Dainties 1 cup all-purpose flour ½ cup chopped walnuts ¼ cup Brown Sugar Twin 1/3 cup firm margarine, cut into pieces 8 oz. cream cheese 1 large egg 2 Tbsp. Sugar Twin 1 ½ Tbsp. fresh lemon juice 1 Tbsp. skim milk 1 tsp. vanilla extract Makes 16 squares Preheat oven to 350ºF. Prepare an 8-inch square pan with non-stick baking spray. Mix together flour, walnuts, Brown Sugar Twin, and margarine. Remove ½ cup for topping. Press remainder firmly in pan. Bake for 12 minutes. Meanwhile, beat cream cheese, egg, Sugar Twin, lemon juice, milk and vanilla until smooth. Spread over baked crust, spreading to cover. Sprinkle with remaining crumb mixture. Return to oven and bake 25 minutes. Cool. To serve, cut into 2-inch squares. Serving Size: 1 square. Yes, you can have sweet treats, like these delicious bonbons, as long as you properly count your carbohydrates. And don t forget, one gram of carbohydrate has four calories. ½ cup (1 stick) butter, softened 1 cup plus 2 Tbsp. confectioners sugar, divided 1 ½ cups all-purpose flour 2 Tbsp. fat-free (skim) milk 1 tsp. vanilla extract 1/8 tsp. salt 24 maraschino cherries, drained with 2 tsp. liquid reserved Preheat the oven to 350ºF. In a medium bowl, beat the butter and ¾ cup confectioners sugar until creamy. Stir in the flour, milk, vanilla and salt; mix well. Shape into 24 balls. Press each ball around a cherry and place on an ungreased baking sheet. Bake for 18 to 20 minutes, or until light golden. Cool on a wire rack. Place 2 tablespoons confectioners sugar in a shallow dish and roll the bonbons until lightly coated. In a small bowl, combine the remaining ¼ cup confectioners sugar and the 2 teaspoons reserved cherry liquid; mix well. Place in a resealable plastic storage bag. Cut a small corner off the bag and drizzle the glaze over the bonbons. Allow the bonbons to cool until the glaze is firm, then serve, or store in an airtight container until ready to serve. Serving Size: 1 cookie. Exchanges: 1 carbohydrate; ½ fat Calories: 95; Fat: 4 g; Sodium: 52 mg; Carbohydrate: 14 g; Protein: 1 g. Exchanges: 1 fat Calories: 140; Protein: 2 g; Fat: 12 g; Carbohydrate: 8 g; Sodium: 96 mg. -5-
6 Raspberry Thumbprints 16 Cookies ¼ cup margarine, softened 3 Tbsp. sugar 1 large egg white 1 tsp. vanilla 1 ½ cups sifted cake flour 3 Tbsp. no sugar added raspberry fruit spread In a large bowl, cream margarine and sugar until light and fluffy. Add egg white and vanilla. Beat well. Stir in flour. Using your hands, form dough into a ball. Wrap in plastic wrap and chill for at least 30 minutes. Preheat oven to 350ºF. Shape dough into 1-inch balls. Place 2 inches apart on a cookie sheet which has been lightly coated with cooking spray. Using your thumb, press a hole in the center of each cookie. Bake for 8 to 10 minutes, until golden. Cool completely on wire racks. Spoon ½ teaspoon of the raspberry fruit spread into the center of each cookie. Serving Size: 1 cookie. Exchanges: 1 carbohydrate Calories: 85; Protein: 1 g; Fat: 3g; Dietary Fiber: trace; Sodium: 43 mg. Preheat the oven to 350ºF. In a medium bowl, mix all the ingredients until creamy. Drop the dough by rounded teaspoonfuls onto a heavy baking sheet. Bake for 12 minutes, until browned. Serving Size: 1 cookie. Exchanges: ½ starch; 1 fat Calories: 80; Protein: 3 g; Fat: 5 g; Carbohydrate: 6 g; Sodium: 64 mg; Dietary fiber: 1 g. Raspberry Meringue Kisses Yield: 6 dozen 3 egg whites 1/8 tsp. salt 1¾ tsp. sugar-free raspberry gelatin powder 1/3 cup granulated sugar 1 tsp. vinegar 1 cup miniature chocolate bits Beat egg whites with salt until foamy. Add raspberry gelatin and sugar gradually; beat until stiff peaks form and sugar is dissolved. Mix in vinegar; fold in chocolate bits. Drop from teaspoon onto ungreased cookie sheets covered with parchment paper. Bake at 250ºF for 45 minutes. Turn oven OFF; leave cookies in oven 40 minutes longer. Serving size: 4 kisses. Exchanges: ½ carbohydrate Calories: 46; Fat: 2 g; Protein: 1 g; Carbohydrate: 7 g; Sodium: 8 mg. Peanut Butter Drops Allow plenty of time to preheat the oven the dough mixes up so quickly that it will be ready before the oven is hot. 1 ½ cups quick-cooking oats 1 cup crunchy natural peanut butter ¼ cup firmly packed brown sugar 1 egg white ¼ tsp. salt 1 Tbsp. pure vanilla extract 28 Cookies -6- Sources & Special Thanks to: Food & Health Communications Mr. Food s Quick & Easy Diabetic Cooking Mr. Food, Every Day s A Holiday Diabetic Cookbook Martha Perkins, Rowan Co. FCS Agent Dining With Diabetes Participants: Teresa Courtney Anna Denney Wanda Smith