Diabetic Peanutty Pops

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Ingredients:

  • 1 envelope unflavored gelatin
  • 1 cup cold water
  • 1/2 cup sugar
  • 1 cup creamy peanut butter (reduced-fat)
  • 1 cup chocolate milk (2%)
  • 10 disposable plastic cups (3 ounces each)
  • 10 Popsicle sticks

Directions:

  1. In a small saucepan, sprinkle gelatin over cold water; let stand for 1 minute. Stir in sugar. Cook and stir over medium heat until gelatin and sugar are dissolved. Transfer to a large bowl; beat in peanut butter and milk until smooth. Pour into cups.
  2. Cover each cup with heavy-duty foil; insert sticks through foil. Place in a 9-in. square pan. Freeze until firm. Remove foil and cups before serving. Yield: 10 ice pops.

Nutritional Facts:

Calories: 187, Fat: 9 g, Saturated Fat: 2 g, Cholesterol: 1 mg, Sodium: 159 mg, Carbohydrates: 21 g, Fiber: 8 g, Protein: 8 g. Diabetic Exchanges: 1 Milk, 1/2 Starch


Diabetic Hero Wrap

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A great simple recipe for an event!

Ingredients:

  • 6 6 1/2-inch 98% fat-free tortillas
  •  prepared hot mustard, to taste
  • 6 lettuce leaves
  • 6 1-ounce turkey slices
  • 6 1-ounce slices, low fat, low salt ham
  • 6 1-ounce slice low fat, low salt Swiss style cheese
  • 2 tomatoes, about 1 pound total, seeded and diced
  • 1 ½ cups shredded carrots

Directions:

  1. Place the tortillas on a work surface, and cover with mustard (to taste).
  2. Place the turkey, ham, and cheese on top, along with tomatoes and shredded carrots.
  3. Fold in the end, and then roll the tortilla to form the wrap.

Nutritional Facts:

Serves: 6

Serving Size: 1

Calories:  212, Protein: 20 g, Total Fat: 4 g, Saturated Fat:  1.7 g, Carbohydrates: 25 g, Dietary Fiber: 2 g, Cholesterol: 29 mg.

Diabetic Exchanges: 2 very lean protein, 1 1/2 carbohydrate (bread/starch)

 

 


Diabetic Friendly Instant Fruit Ice Cream

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Even though it’s still cold outside, we can’t wait to try this frozen treat!

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Ingredients:

  • 2 cups frozen berries
  • 1/4 cup Splenda granular
  • 1/2 cup milk or 1/2 cup cream
  • 1/2 teaspoon vanilla

Directions:

  1. With processor pulse frozen berries until chopped fine.
  2. Add sugar or Splenda while the fruits are processing.
  3. Add milk or cream and vanilla.
  4. Process until mixture is of ice cream consistency.
  5. Serve immediately.

Nutritional Facts:

Serving Size: 1

Servings per recipe: 4

Calories: 21, Calories from Fat: 10, Total Fat: 1.1 g, Saturated Fat: .6 g, Cholesterol: 4.2 mg, Sodium: 14.9 mg, Total Carbohydrate: 1.4 g, Sugars: 0 g, Protein: 1 g. (Berries and Splenda are not included in in measurements)

 

 


Low-Carb Diabetic Cream Cheese Ham Omelet

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Ingredients:

  • 1/2 cup chopped sweet onion
  • 2 teaspoons olive oil
  • 1 cup egg substitute
  • 1/2 cup diced fully cooked lean ham
  • 1/4 teaspoon seasoned salt
  • 1/8 teaspoon pepper
  • 1/8 teaspoon paprika
  • 3 tablespoons reduced-fat cream cheese, cubed

Directions:

In a nonstick skillet, saute onion in oil until tender. Reduce heat to medium; add egg substitute. As eggs set, lift edges, letting the uncooked portion flow underneath. When the eggs are set, sprinkle ham and seasonings over one side. Top with cream cheese cubes. Fold omelet over filling. Cover and let stand for 1-2 minutes or until cream cheese is melted.

Nutritional Facts:

Servings: 2

Calories: 215, Fat: 10 g, Cholesterol: 23 mg, Sodium: 905 mg, Carbohydrates: 7 g, Fiber: 1 g, Protein: 22 g

Diabetic Exchanges: 2 lean meats, 1 fat, 1/2 fat-free milk


Low-Carb Diabetic Country Breakfast Bake

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Ingredients:

  • 1 package (2.75 ounces) no-fat, country-style gravy mix
  • 1 1/2 cups skim milk
  • 2 dashes black pepper
  • Cooking spray
  • 6 slices whole wheat bread (substitute white bread if desired)
  • 6 ounces sausage-style soy crumble
  • 1 cup finely shredded, reduced-fat sharp Cheddar cheese
  • 1 teaspoon dried parsley flakes
  • Paprika

Directions:

  1. Preheat oven to 350°F. In a large bowl, place egg substitute, dry gravy mix, milk, and pepper. Whisk well to combine. Set aside.
  2. Coat a 9″ x 13″ baking dish with cooking spray. Line dish with bread slices in a single layer. Cut slices to fit baking dish. Sprinkle sausage crumbles over bread. Pour the gravy mixture evenly over the sausage and bread. Sprinkle the Cheddar cheese and then parsley over the top. Bake 30 minutes or until set in the center. Sprinkle the top lightly with paprika before serving. Cut into 8 slices.
  3. Yield: 8 servings
  4. Serving Size: 1/8 of casserole, each slice approximately 4 1/2″ X 3 1/4″

Nutritional Facts:

Serving Size: 1/8 of casserole, each slice approximately 4 1/2″ x 3 1/4″

Serves 8

Calories: 202, Carbohydrates: 20 g, Protein: 17 g, Fat: 6 g, Saturated Fat: 2 g, Sodium: 820 mg, Fiber: 4 g.

Exchanges: 1 1/2 lean meat, 1/2 skim milk, Carbohydrate choices: 1 1/2


Diabetic Friendly Hot Vanilla

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A delicious, simple alternative to hot chocolate!

Ingredients: 

  • 3/4 cup skim milk
  • 2 teaspoons Splenda sugar substitute
  • 1/4 teaspoon vanilla extract
  • fat-free whipped topping (to taste)
  • cinnamon (to taste)

Directions:

  1. Heat milk to just below boiling point, approximately 1 1/2 minutes in microwave safe measuring cup.
  2. Stir in Splenda and Vanilla.
  3. Garnish with fat free whipped topping and cinnamon if desired.
  4. Serve immediately.

Nutritional Facts:

Serving size: 1. Servings per recipe: 1.

Calories: 86, Calories from fat: 4, Total Fat: .4 g, Saturated Fat: .3 g, Cholesterol: 4 mg, Sodium: 108 mg, Total Carbohydrate: 12 g, Sugars: 2 g, Protein: 7.6 g.


Diabetic Friendly Broccoli Cheese Soup

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Ingredients:

  • cooking spray
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 3 cups fat-free low-sodium chicken broth
  • 1 (16 ounces) package broccoli florets
  • 2 1/2 cups 1% low-fat milk
  • 1/3 cup all-purpose flour
  • 1/4 teaspoon black pepper
  • 8 ounces light processed cheese, cubed (such as velveeta light)

Directions:

  1. Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
  2. Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick,  stirring constantly. Stire in pepper. Remove from heat; add cheese, stirring until cheese melts.
  3. Place 1/3 of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.

Nutritional Facts:

Serving Size: 1, Servings per recipe: 6

Calories: 103, Calories from Fat: 12, Total Fat: 1.3 g, Saturated Fat: 0.7 g, Cholesterol: 5 mg, Sodium: 69 mg, Total Carbohydrate: 17.6 g, Dietary Fiber: .6 g, Sugars: 6.4 g, Protein: 6.9 g

 


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