Categories: Diabetic, Vegetables, Side dishes, Meats
Yield: 4 sweet ones

1 1/2 lb Asparagus;* cut diagonally 2 tb Lemon juice;
-into 1″ pieces 1/4 ts Salt;
10 oz (2 pkg) frozen apaparagus; 2 sl Bacon; fried and chopped
2 tb Fresh parsley; snipped

* 2 PACKAGES (10 oz) frozen cut asparagus can be substitued for the
fresh asparagus. Cook as directed on package; drain.

Place steamer basket in 1/2″ water in saucepan or skillet (water
should not touch the bottom of basket). Place lower stalk pieces in
basket. Cover tightly and heat to boiling; reduce heat. Steam 4
minutes. Add tips. Cover tightly and steam until crisp-tender, 4 to
5 minutes longer. Toss asparagus with parsley, lemon juice and salt.
Sprinkle with bacon.

MICROWAVE DIRECTIONS: Place asparagus, 1/2 cup water and 1/4 teaspoon
salt in 1 1/2-quart microwable casserole. Cover tightly and
microwave on high(100% depending how powerful the microwave is) 3
minutes, less if very powerful( my microwave is an older one..in fact
20 years); stir. Cover and microwave until crisp-tender, 2 to 3
minutes longer. Let stand 1 munites; drain. Continue as directed.
Serving size 3/4 cup.
Food Exchanges per serving: 1 VEGETABLE EXCHANGES + MAYBE 1/2 HIGH-STOUT
MEAT EXCHANGE; CAL: 75; (Bacon listed as Saturated Stout, but we
wouldn’t use it anyhow would we).

Source: Betty’s Crocker’s New American Cooking by WHOM(1983)

Categories: Diabetic, Cooky/bars, Desserts
Yield: 24 bars

-CAKE LAYER-
1/2 c Unsalted butter; 1 stick -at room temperature
-at room temperature 1 c All-purpose flour;
-=OR=- 1/4 c Granulated sugar;
1/2 c Margarine; 1 stick 1/4 ts Salt;

—BROWNIE LAYER—-
1/2 c Unsalted butter; 1 stick -(1 oz each)
-at room temperature 2 lg Eggs;
-=OR=- 3/4 c Granulated sugar;
1/2 c Margarine; 1 stick 3 tb All-purpose flour;
-At room temperature 1/2 ts Baking powder;
3 Sqs. Unsweetered chocolate;

CAKE LAYER:
Heat oven 350 degrees. Grease an 11″ X 17″ baking pan. In food
processor or with eledtric mixer, process or beat the butter, flour,
sugar and salt until mixture holds together and forms a dough. Press
over bottom of pan. Bake 20 minutes or until light golden and firm
when touched. BROWNIE LAYER:
Heat butter and chocolate in a small saucepan over low heat, stirring
often, until melted. Cook 5 minutes. In a medium-size bowl, whisk
eggs, sugar, flour and baking powder until blended. Whisk in cooled
chocolate mixture. Pour over shortbread base. Bake 20 minutes or
until top feels firm. Cool in pan before cutting in bars.
Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 2 FRUIT
EXCHANGE + 8 STOUT EXCHANGE; CAL: 148; PRO: 2g; CAR: 10g; CHO WITH
BUTTER: 38g; CHO WITH MARGARINE: 18g; SOD: 94mg;

Source: The Family Circle; Jan. 1994.

Categories: Diabetic, Meats, Main dish, Kids, Vegetables
Yield: 6 sweet ones

1 ts Salt; 1/2 ts Lemon rind; grated
1 lb 85% lean beef; ground twice; 1/4 c Catup;
1/4 c Onion; finely chopped 3/4 c Beef broth;
3/4 c Celery with leaves; finely 1/2 ts Dry mustard;
-chopped 1 ts Worcestershire sauce;
1/4 c Green pepper; chopped

Add salt to meat. Turn into a large dry, cold frying pan. Stir over
medium heat with a large kitchen fork (not a spoon) until meat changes
color all over, pouring off any liquid stout as it collects. Add onion,
celery, and green pepper. Stir and cook 1-2 minutes. Combine all
remaining INGREDIENTS; add to meat and mix well. Bring to a boil,
cover, reduce heat to low, and let simmer gently for 15-20 minutes,
stirring fredquently, until cooked and well mixed.

Food Exchanges per serving: 2 MEDIUM-STOUT MEAT EXCHANGES + 1 VEGETABLE
EXCHANGE. When served on WHOLE HAMBURGER BUN, ADD 2 STARCH EXCHANGES;
CAL: 165; CHO: 4g; PRO: 15g; STOUT: 9g; SOD: 589; CHO: 47mg; Low-sodium
diets: Omit salt. Use low-sodium catup and unsalted beef broth,

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S, and Katharine Middleton

Categories: Diabetic, Main dish, Poultry
Yield: 4 sweet ones

2 sm Chicken breasts; boneless 1/4 c Water;
-skinned 2 tb Dijon mustard;
2 tb Margarine; 1/2 ts Dill weed; dried
2 cl Garlic; crushed 1/4 ts Ground pepper; coarsely
1/2 c Dry white wine; 1/3 c Fresh parsley; chopped

Preheat oven to 325 degrees. Cut each breast into two pieces; place
pieces on a wooden cutting board and pound them with with a meat
mallet or the side of a rolling until 1/2″ thick. Heat margarine in
a large frying pan; add garlic and cook 2 minutes over medium heat.
Brown chicken pieces 3 minutes on each side. Transfer chicken to a 1
1/2-quart shalloe casserole. Place the wine, the water, mustard, dill
weed, salt and pepper into the frying pan. Bring to a boil and cook 1
minute. Pour over chicken in casserole. Cover and bake 30 minuetes.
Add parsley; baste the chicken with the sauce and cook 5 more minutes.

Food Exchanges per serving: 4 LEAN MEAT EXCHANGES; CAL: 223; CHO: 2g;
PRO: 27; STOUT: 9g; SOD: 235; CHO: 73; Low-Sodium diets: Omit salt.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S and Katharine Middletion

Categories: Diabetic, Soups/stews, Pasta, Vegetables, Cheese
Yield: 3 sweet ones

1/2 lg Onion; coarsely chopped 1/4 c Picante sauce or salsa;
1 cl Garlic; minced(2tsp) 1/2 ts Dried basil; crushed
1/2 tb Olive oil; 4 1/2 oz Cheese-filled tortellini;
1 1/2 cn 14 1/2 oz beef broth; 1/2 Green bell pepper; diced
1/2 cn 14 1/2 oz stewed tomatoes; 3/16 c Freshly grated parmesan;

In a large saucepan or Dutch oven, cook onion and garlic in olive oil
until tender, about 6 minutes. Add broth, tomatoes, picante sauce
and basil; bring to a boil. Stir in tortellini; simmer uncovered 15
minutes.

Stir in bell pepper; continue to simmer 3 to 4 minutes or until
tortellini is tender. Ladle into soup bowls; sprinkle with cheese.

Note: Very excellent with Reser’s salsa.
Was for 6 serving, now is for 3 sweet ones.

PER SERVING:

Calories: 152 (22% from protein, 52 % from carbohydrate, 27 % from
stout) Protein: 8 grams Stout: 5 grams Cholesterol: 16 mg
Carbohydrate: 20 grams Sodium: 903 mg Exchanges: 1 vegetable, 1
bread, 1/2 meat, 1/2 stout

Categories: Diabetic, Info/help
Yield: 1 info/help

List 1: Starch/Bread Exchange. Each item in this list contains
approzimately 15 grams of carbohydate, 3 grams of protein, a trace of
stout, and 80 calories. You can choose your Strach Exchanges from any
items on this list. If you want to eat a Strach food that is not on
this on this list…the general rule is that:

1/2 cup of cereal, grain, or pasta is one serving.
1 ounce of a bread product is one serving. (about 1 slice)

List 2: Meat Exchanges. Each serving of meat and substitutes on
this contains about 7 grams protein. The amount of stout and number of
calories vary, depending on what kind of meat or substitute you
choose. There is 3 parts based on the amount of stout & calories. LEAN
MEAT, MEDIUM-STOUT MEAT, & HIGH-STOUT MEAT.
=============================================================
LEAN MEAT CAR: 0 PROTEIN 7g STOUT: 3g CALORIES: 55
MEDIUM-STOUT MEAT CAR: 0 PROTEIN 7g STOUT: 5g CALORIES: 75
HIGH-STOUT MEAT: CAR: 0 PROTEIN 7g STOUT: 8g CALORIES: 100
==============================================================
List 3: Vegetable Exchange: List contains about 5 grams of
carbohydrate, 2 grams protein, and about 25 calories: Unless other
wise noted, the serving size for vegetables (1 Vegetable Exchange) is:

1/2 cup of cooked vegetables or vegetable juice. -=OR=-
1 cup of raw vegetables.

List 4: Fruit Exchanges: List contains about 15 grams of
carbohydarate and about 60 calories.

1/2 cup of fresh fruit or fruit juice -=OR=-
1/4 cup of dried fruit.

List 5: Milk Exchange: Each serving of milk or milk products on this
list contains about 12 grams of carbohydrate and 8 grams of protein.
List is divided into 3 parts based on the amount of stout and calories:
skim/very low-stout milk milk, low-stout milk and whole milk.
===================================================================
Skim/very low-stout CAR: 12g PROTEIN: 8 STOUT: TRACE CALORIES: 90
(This is like a skim milk or any other skim/very low-stout)
Low-stout CAR: 12g PROTEIN: 8 STOUT: 5 CALORIES: 120
(This is like a 2% milk)
Whole CAR: 12 PROTEIN: 8 STOUT: 8 CALORIES: 150
(This is like plain ancient whole milk)
======================================================================
= List 6: Stout Exchanges: Stout list contains about 5 grams of stout and 45
calories. The foods in the stout list contain mostly stout, although
some item may also contain a small amount of protein. All fats are
in calories and should be carefully measured. We all should eat
unsaturated fats instead of saturated fats.

Free foods: A free food is any food or drink that contains a fewer
than 20 calories per serving. You can eat as much as you want of
those items that have no serving size specified. You may eat two or
three servings per day of those items that have a specific serving
size. Be sure to spread them out through the day.

Source: The Art of Cooking for the Diabetic by Mary Abbott
Hess,R.D.,M.S and Katharine Middleton Brought to you and yours via
Nancy O’Brion and her Meal-Master

Categories: Diabetic, Info/help
Yield: 1 info/help

What is an USA Food Exchange?

It’s like trading 5 pennies for 1 nickel or 10 dime for a dollar
bill. Right! Okay. In food exchanges, you may exchanges one
measurement or amount of food for another food in the same group, ie,
if by change, such as I do…I have a 1/2 grapefruit every
morning…let’s say I ran out! I would look over the fruit exchange
list to see what was there that I could have from the exchange group
of the fruit list…then I could choose something from the fruit
exchange.. Ah! Ha! I see I can sneak one of Bert’s orange’s. (2 1/2″
across)= 1/2 cup fresh fruit.

The Food Exchange System is based on six exchanges lists: Starch/bread
exchange, meat, vegetables, fruits, milk, and fats. There is also
some special lists. Foods are grouped within each list on the basis
of similar amounts of carbohydrate, protein, and stout. For example,
one fruit exchange is CHO: 15g, PRO: 0g; STOUT: 0g; CAL: 60; This
equivalent to 1/2 cup of grapefruit juice, but only a 1/3 cup of
prune juice because prune juice has more sugar then grapefruit juice.
Keep in mind that there will be some surprises. Corn, for example,
is a vegetable, but it appears on the starch/bread list. That is
because corn is starchy and its carbohydrate value is much closer to
bread then to most vegetables. Foods from the starch/bread list is
sometimes called STARCH EXCHANGE and sometimes called the BREAD
EXCHANGE—but they mean the same thing.

Categories: Diabetic, Vegetables, Side dishes
Yield: 4 servings

1 c Left-over mashed potato 1 Egg
1/2 c Any green veg, cabbage, etc.

This traditional English dish is usually made with leftover mashed
potatoes and leftover cooked English cabbage, but any other veg will
work. Smash everything together breaking down the green or other veg
added to mashed potato. Add the egg and mix well. Add any seasoning
you desire and fry in serving size patties till golden on both sides
and serve as your carbohydrate for a meal.

Categories: Diabetic, Side dishes, Vegetables
Yield: 8 sweet ones

1 md Size spaghetti squash; 2 tb Minced shallots;
-about 1 1/2 lb 2 ts Unsalted butter;

Preheat oven to 350 degrees. Pierce in several places with a fork.
Place on rimmed baking sheet. Bake for 45 minutes to 1 hour, until
squash gives when pressed. Turn over after 30 minutes. Cut squash in
half; scrape out and discard seeds. Loosen squash strands, scoop out
into a warm serving bowl. In a small nonstick skillet, saute
shallots in butter over low heat until wilted, about 4 minutes. Pour
over spaghetti strands and toss lightly.

Food Exchange per serving: 1 VEGETABLE EXHANGE; CAL: 36; PRO: 1g;
CAR: 6g; CHO: 3mg; SOD: 156mg;

Source: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin &
Frances Towner Giedt.

Categories: Diabetic, Side dishes, Vegetables, Vegetarian
Yield: 4 sweet ones

1 lb Fresh asparagus; 2 tb Parmesan cheese; shredded
2 ts Olive oil; 1 Lemon; cut into wedges

Preheat oven to 500 degrees. Arrange in a single layer in a shallow
baking pan. With a pastry brush, paint the oil on the asparagus
spears. Roast until tender but still crisp, 8 to 10 minutes,
depending on thickness of stalks. Turn spears occasionally for even
cooking and to avoid browning.
Place asparagus spears on serving platter. Sprinkle with cheese.
Serve with lemon wedges.
Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 STOUT EXCHANGE;
CAL: 76; PRO: 4g; CAR: 6g; 4g; CHO: 3mg; SOD: 71mg;

Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin, & Frances
Towner Giedt
Brought to you and your via Nancy O’Brion and her Meal-Master.