1−1/2 cups graham cracker crumbs
1/3 cup butter, melted
3 packages (8 ounces each) reduced−fat cream cheese, softened
1 cup plus 2 tablespoons sugar, divided
4 eggs
2 teaspoons vanilla extract, divided
1/4 cup unsweetened cocoa
1 container (16 ounces) reduced−fat sour cream
Preheat the oven to 350 degrees F. In a medium bowl, combine the graham cracker crumbs
and butter; mix well. Press into a 10−inch springform pan, covering the bottom and sides. Chill
while preparing the filling.
In a large bowl, blend the cream cheese and 1 cup sugar with an electric beater. Add the eggs
one at a time, beating well after each addition. Add 1 teaspoon vanilla and the cocoa; mix well,
then pour into the chilled crust. Bake for 50 to 55 minutes, or until firm. Remove from the oven
and let cool for 5 minutes. (Leave the oven on.)
In a medium bowl, with a spoon, mix the sour cream and the remaining 2 tablespoons sugar
and 1 teaspoon vanilla until well combined. Spread over the top of the cheesecake and bake for
5 minutes. Let cool, then refrigerate overnight before serving.
Serving Size: 1 slice
Yield: 16 slices
Nutrition: 279 calories (156 from fat), 24g Carb, 1g Fiber, 9g Protein, 17g Fat (11g Saturated)
Exchanges: 1−1/2 Carbohydrate, 1 Medium−Fat Mat, 2−1/2 Fat
Chocolate Banana Mousse
1 ounce unsweetened chocolate
1 cup evaporated skim milk
3 tablespoons granulated sugar replacement
2 egg yolks
1/4 teaspoon salt
1 teaspoon vanilla
Combine chocolate, 1/4 cup of the milk and the sugar replacement in top of double
boiler. (Chill remaining milk in freezer.)
Cook and stir over simmering water until chocolate melts. Pour amount of hot chocolate
mixture over egg yolks and beat well. Pour egg mixture into chocolate mixture on top of
double boiler. Stir in salt. Cook and stir over hot water until mixture thickens. Cool
completely.
Scrape cold or slightly frozen milk into mixing bowl and beat until very stiff. Fold chocolate
mixture into stiffly beaten milk. Fold in vanilla extract and banana slices. Spoon into mold,
freezer tray or individual cups and freeze until firm. Yields 8 servings.
Diabetic Exchange 1 serving: 1 bread, 1 fat Calories 1 serving: 69
1 cup evaporated skim milk
3 tablespoons granulated sugar replacement
2 egg yolks
1/4 teaspoon salt
1 teaspoon vanilla
Combine chocolate, 1/4 cup of the milk and the sugar replacement in top of double
boiler. (Chill remaining milk in freezer.)
Cook and stir over simmering water until chocolate melts. Pour amount of hot chocolate
mixture over egg yolks and beat well. Pour egg mixture into chocolate mixture on top of
double boiler. Stir in salt. Cook and stir over hot water until mixture thickens. Cool
completely.
Scrape cold or slightly frozen milk into mixing bowl and beat until very stiff. Fold chocolate
mixture into stiffly beaten milk. Fold in vanilla extract and banana slices. Spoon into mold,
freezer tray or individual cups and freeze until firm. Yields 8 servings.
Diabetic Exchange 1 serving: 1 bread, 1 fat Calories 1 serving: 69
Chicken Pasta Salad
1/2 cup fat−free mayonnaise
3 Tablespoons low−sodium soy sauce
2 Tablespoons sherry
1/8 teaspoon ground ginger
1/4 teaspoon. pepper
1 cup cooked spiral pasta, drained
2 cups cooked boneless skinless chicken breasts, cut into bite−sized pieces
2 cups fresh snow peas, strings removed and blanched
2 green onions, sliced
1/2 cup water chestnuts, sliced
1/4 cup toasted almonds, for garnish
In a small bowl combine the mayonnaise, soy sauce, sherry, ground ginger, and pepper.
Set aside. In a separate bowl combine pasta chicken, snow peas, green onions, and water
chestnuts and toss with dressing mix. Refrigerate overnight. Sprinkle with toasted almonds
before serving.
Serving size: 1 cup
Yield: 1 salad
Exchanges: 1/2 Fat, 1 1/2 Meat, 1/2 Starch, 1/2 Vegetable
Nutrition: 132 Calories (22% from fat), 13.3 g Protein, 11.1 g Carbo, 3.2 g Fat
3 Tablespoons low−sodium soy sauce
2 Tablespoons sherry
1/8 teaspoon ground ginger
1/4 teaspoon. pepper
1 cup cooked spiral pasta, drained
2 cups cooked boneless skinless chicken breasts, cut into bite−sized pieces
2 cups fresh snow peas, strings removed and blanched
2 green onions, sliced
1/2 cup water chestnuts, sliced
1/4 cup toasted almonds, for garnish
In a small bowl combine the mayonnaise, soy sauce, sherry, ground ginger, and pepper.
Set aside. In a separate bowl combine pasta chicken, snow peas, green onions, and water
chestnuts and toss with dressing mix. Refrigerate overnight. Sprinkle with toasted almonds
before serving.
Serving size: 1 cup
Yield: 1 salad
Exchanges: 1/2 Fat, 1 1/2 Meat, 1/2 Starch, 1/2 Vegetable
Nutrition: 132 Calories (22% from fat), 13.3 g Protein, 11.1 g Carbo, 3.2 g Fat
Cherry Turnovers
8 frozen phyllo dough sheets, thawed
1/4 cup butter or margarine, melted
6 Tablespoons no−sugar−added black cherry fruit spread
1 1/2 tablespoons cherry liqueur (optional)
1 egg
1 teaspoon cold water
Preheat oven to 400 degrees F. Lightly brush each phyllo sheet with butter; stack. Cut through all sheets to form six (5−inch) squares. Combine fruit spread and cherry liqueur, if desired.
Place 1 tablespoon fruit spread mixture in center of each pile of eight phyllo squares; brush edges of phyllo with butter. Fold edges over to form triangle; gently press edges together to seal. Place on ungreased cookie sheet. Beat together egg and water; brush over phyllo triangles. Bake 10 minutes or until golden brown. Cool on wire rack.
Serve warm or at room temperature.
Makes 6 turnovers
Serving size: One turnover
Yield: 6
Exchanges: 1 1/4 Starch/Bread, 1 3/4 Fat, 2/3 Fruit
Nutrition: 206 Calories, 4 g Protein, 28 g Carbo, 9 g Fat
1/4 cup butter or margarine, melted
6 Tablespoons no−sugar−added black cherry fruit spread
1 1/2 tablespoons cherry liqueur (optional)
1 egg
1 teaspoon cold water
Preheat oven to 400 degrees F. Lightly brush each phyllo sheet with butter; stack. Cut through all sheets to form six (5−inch) squares. Combine fruit spread and cherry liqueur, if desired.
Place 1 tablespoon fruit spread mixture in center of each pile of eight phyllo squares; brush edges of phyllo with butter. Fold edges over to form triangle; gently press edges together to seal. Place on ungreased cookie sheet. Beat together egg and water; brush over phyllo triangles. Bake 10 minutes or until golden brown. Cool on wire rack.
Serve warm or at room temperature.
Makes 6 turnovers
Serving size: One turnover
Yield: 6
Exchanges: 1 1/4 Starch/Bread, 1 3/4 Fat, 2/3 Fruit
Nutrition: 206 Calories, 4 g Protein, 28 g Carbo, 9 g Fat
Apple−Cheddar Popovers
butter−flavored cooking spray
1 tart apple, such as Pippin, Granny Smith, or Fuji, peeled, cored, and chopped
1/3 cup shredded 2% sharp cheddar cheese
2 large eggs
1 cup unbleached all−purpose flour
1/4 teaspoon salt
1 cup low fat (1%) milk
1 tablespoon reduced−fat margarine, melted
Preheat oven to 450F. Lightly coat 8 popover cups with cooking spray. Place 1 tablespoon
each of the apple and cheese at the bottom of each popover cup. In a food processor or
blender, combine eggs, flour, and salt. Process until well blended. With the machine
running, add milk and margarine through the feed tube. Process until smooth. Fill the cups
two−thirds full with the batter. Bake for 15 minutes, reduce oven temperature to 350F, and continue to bake for another 20 minutes until popovers are puffed and golden brown. Let cool at least 15 minutes, then remove from pan. Makes 8 servings.
Per serving: 111 calories (28% calories from fat), 5 g protein, 4 g total fat (1.4 g saturated fat),
15 g carbohydrates, 1 g dietary fiber, 58 mg cholesterol, 160 mg sodium.
Diabetic exchanges: 1 carbohydrate (bread/starch), 1/2 fat
1 tart apple, such as Pippin, Granny Smith, or Fuji, peeled, cored, and chopped
1/3 cup shredded 2% sharp cheddar cheese
2 large eggs
1 cup unbleached all−purpose flour
1/4 teaspoon salt
1 cup low fat (1%) milk
1 tablespoon reduced−fat margarine, melted
Preheat oven to 450F. Lightly coat 8 popover cups with cooking spray. Place 1 tablespoon
each of the apple and cheese at the bottom of each popover cup. In a food processor or
blender, combine eggs, flour, and salt. Process until well blended. With the machine
running, add milk and margarine through the feed tube. Process until smooth. Fill the cups
two−thirds full with the batter. Bake for 15 minutes, reduce oven temperature to 350F, and continue to bake for another 20 minutes until popovers are puffed and golden brown. Let cool at least 15 minutes, then remove from pan. Makes 8 servings.
Per serving: 111 calories (28% calories from fat), 5 g protein, 4 g total fat (1.4 g saturated fat),
15 g carbohydrates, 1 g dietary fiber, 58 mg cholesterol, 160 mg sodium.
Diabetic exchanges: 1 carbohydrate (bread/starch), 1/2 fat
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