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 Heart Healthy and diabetic recipes‏

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تاريخ التسجيل : 11/10/2007

مُساهمةموضوع: Heart Healthy and diabetic recipes‏   الأربعاء 20 فبراير 2008, 11:08 pm

craving for a comforting dessert, try this pudding cake, which forms its
own rich-tasting sauce as it bakes. The coffee flavor is subtle, but it
adds complex depth to the cake's flavor.Makes 8 servings, about 1/2 cup
1/2 cup whole-wheat pastry flour (see Ingredient notes) 1/2 cup
all-purpose flour
1/3 cup sugar or 3 tablespoons Splenda Sugar Blend for Baking (see
Ingredient notes)
1/4 cup unsweetened cocoa powder, sifted 1 1/2 teaspoons baking powder
1/2 teaspoon salt
1 large egg
1/2 cup 1% milk
2 tablespoons canola oil
2 teaspoons vanilla extract
3/4 cup semisweet chocolate chips (optional) 1 1/3 cups hot brewed
2/3 cup packed light brown sugar or Splenda Granular 1/4 cup chopped
walnuts or pecans, toasted Confectioners' sugar for dusting
Preheat oven to 350°F. Coat a 1 1/2- to 2-quart baking dish with
cooking spray. Whisk whole-wheat flour, all-purpose flour, sugar (or
Splenda Sugar Blend), cocoa, baking powder and salt in a large bowl.
Whisk egg, milk, oil and vanilla in a glass measuring cup. Add to the
flour mixture; stir with a rubber spatula until just combined. Fold in
chocolate chips, if using. Scrape the batter into the prepared baking
dish. Mix hot coffee and brown sugar (or Splenda Granular) in the
measuring cup and pour over the batter. Sprinkle with nuts. (It may look
strange at this point, but don't worry. During baking, cake forms on topwith sauce underneath.) Bake the pudding cake until the top springs
back when touched lightly, 30 to 35 mins. Let cool for at least 10 mins.
Dust with confectioners' sugar and serve hot or warm NUTRITION INFO: Per
serving: 220 cals; 7 g fat (1 g sat, 3 g mono); 27 mg chol; 38 g carb; 4
g protein; 2 g fiber; 237 mg sod. 2 1/2 Carb Servings Exchanges: 2 1/2
other carbohydrate, 1 fat Per serving with Splenda: 157 cals, 20 g carb,
1 Carb Serving Ingredient Notes: Whole-wheat pastry flour the
whole-grain equivalent of cake flour adds fiber and a rich, nutty taste.
Substituting with Splenda: sucralose is the only alternative sweetener I
test with when I feel the option is appropriate. For nonbaking recipes,
I use Splenda Granular (boxed, not in a packet). For baking, I use
Splenda Sugar Blend for Baking, a mix of sugar and sucralose. It can be
substituted in recipes (1/2 cup of the blend for each 1 cup of sugar) to
reduce sugar cals by half while maintaining some of the baking
properties of sugar. If you make a similar blend with half sugar and
half Splenda Granular, substitute this homemade mixture cup for cup.
ALL WHITE BEAN SALAD Yield: 4 Servings
1 cup cannelini beans, rinsed and drained 1 cup navy beans, rinsed
and drained
1/2 cup minced green onions
1/2 cup minced Italian parsley
1/4 cup minced celery 2 Fat
Diabetic SHRIMP ROLLS Yield: 6 Servings
1 pound frozen cooked large shrimp, thawed 3 cloves garlic, minced
1/2 cup low-fat mayonnaise
1/2 cup sliced celery
1/2 cup minced green onions
1 tablespoons lemon juice
1 cup shredded romaine lettuce
6 whole-grain hamburger buns
Combine the cooked shrimp with all ingredients except the lettuce and
buns. On one side of each bun, scoop out some of the bread, leaving a
hole with about 1 inch of shell surrounding it. Put some lettuce in the
hole. Pile on the shrimp salad and top with remaining bread half.
Nutritional Info Per Serving (3 ounces with bun):Cals: 231, Fat: 4 g,
Chol: 126 mg, Sod: 584 mg,Carb: 29 g, Dietary Fiber: 2 g, Sugars: 8 g,
Protein: 18 g Diabetic Exchanges: 2 Starch, 2 Very Lean Meat MANICOTTI FLORENTINE
1 cup chopped onion
1 large clove garlic, minced
1/2 package (10 oz.) frozen chopped spinach, drained 1 cup low-fat (1%
fat) cottage or ricotta cheese 1 teaspoon dried basil
1/2 teaspoon dried oregano leaves
1/2 teaspoon Original Blend Mrs. Dash®
8 manicotti, cooked according to package directions and drained 1-1/2
cups fat-free spaghetti sauce
1/2 cup grated fat-free mozzarella cheese In a skillet sprayed with
nonstick spray, stir-fry onion and garlic over medium heat until soft.
Add spinach, cottage or ricotta cheese, basil, oregano and Mrs. Dash®.
Mix well, then stuff each manicotti with 3 tablespoons of the spinach
mixture. Place stuffed manicotti in an 11" by 7" baking dish sprayed
with nonstick spray. Pour spaghetti sauce over manicotti. Cover tightly
with foil and bake in a preheated 350° oven for 45 mins. Uncover, and
scatter mozzarella cheese over top. Return to oven for 5 mins.Serves
4. Per serving: 231 cal. (5% from fat); 17.6 g protein; 1.25 g fat
(0.38 g sat.); 38 g carb. 483 mg sod; 4.4 mg chol.; 5.6 g fiber.
Exchanges: 1 lean meat, 2 bread, 1 vegetable
SEARED SESAME TUNA WITH ORANGE GLAZE Yield: 4 main dish servings 2
tablespoons unbleached flour
Salt and pepper to taste
2 tablespoons sesame seeds
4 (4 ounce) portions of fresh tuna steak, 1/2-inch thick 1 tablespoon
canola oil
Garnish Ingredients:
2 tablespoons minced green onions
Glaze Ingredients:
1 teaspoon sesame oil
2 tablespoons lite soy sauce
1/3 cup fresh orange juice
2 teaspoons fresh lemon juice
2 tablespoons water
Pinch chili powder
2 teaspoons cornstarch
On a large plate, combine the flour, salt, pepper and sesame seeds.
Dredge each tuna steak in the flour-sesame mixture. In a large skillet
over medium-high heat, heat the oil. When the oil is hot, add the tuna
steaks and saute on both sides for a total of 10 mins (less if you want
the tuna a bit more pink in the center). Remove the tuna from the
skillet and keep warm. Wipe the skillet clean and add the glaze
ingredients. Bring to a boil over high heat until the mixture thickens.
Serve the glaze with the cooked tuna. Garnish with minced green
onions.Nutritional Info Per Serving (About 4 ounces):Cals: 257, Fat: 12
g, Chol: 42 mg, Sod 347 mg,Carb: 9 g, Dietary Fiber: 1 g, Sugars: 3 g,
Protein: 27 g Diabetic Exchanges: 1/2 Carb, 4 Lean Meat


2 tablespoons balsamic vinegar
1 tablespoon olive oil - Fresh ground pepper Combine all ingredients
in a salad bowl and refrigerate for several hrs. Nutritional Info Per
Serving (1/2 cup): Cals: 172, Fat: 4 g, Chol: 0 mg, Sod: 209 mg, Carb:
27 g, Dietary Fiber: 7g, Sugars: 4 g, Protein: 8 g Diabetic Exchanges: 2
Starch, 1/
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Heart Healthy and diabetic recipes‏
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