Apple Cinnamon Bars

Preparation time: 20 minutes

Baking time: 40-45 minutes



Ingredients:

• 1 cup all-purpose white flour


• 1/2 cup whole wheat flour


• 1/2 cup plus 1/2 cup quick-cooking oats


• 1/2 cup plus 1 cup packed brown sugar


• 1/3 cup plus 2 tablespoons margarine, softened


• 1/4 teaspoon salt


• 1 teaspoon cream of tartar


• 1 teaspoon cinnamon


• 1/2 teaspoon nutmeg


• 1/4 teaspoon ground cloves


• 2 cups peeled, diced apples


• 1/4 cup chopped pecans

Directions: Preheat oven to 350 degree F. In a medium bowl, blend flours, 1/2 cup oats, 1/2 cup brown sugar, and 1/3 cup margarine. Press mixture into the bottom of a 9" x 13" pan. Combine remaining 1/2 cup oats, 1 cup brown sugar, and 2 tablespoons margarine with salt, cream of tartar, cinnamon, nutmeg and cloves and mix. Add apples and nuts, tossing to coat. Spread mixture evenly on top of first layer. Bake until brown, 40 to 45 minutes. Cool and cut into bars.

Yield: 24 bars; Serving size: 1 bar (3 inches x 1.5 inches)

Nutrition facts per serving: Calorie: 137; Carbohydrate: 23g; Protein: 2g; Fat: 5g; Saturated fat: <1g;>

* Recipe from www.diabetesselfmanagement.com

Fresh mushroom soup

Preparation time: 25 minutes

Ingredients:

• 2 tablespoons reduced-calorie margarine


• 1 package (8 ounces) crimini mushrooms, sliced (plain white mushrooms can be substituted)


• 1/2 medium onion, thinly sliced and separated into rings


• 1/4 teaspoon dried basil


• 1/4 teaspoon coarse ground pepper


• 1/4 teaspoon garlic salt


• 2 cans (14 ounces each) fat-free beef broth


• 1 can (6 ounces) tomato paste


• 1 tablespoon Worcestershire sauce


• 2 tablespoons Burgundy wine (can omit)
  

Directions: Melt margarine in a large pan. Add mushrooms and onions and cook over medium heat, stirring frequently, until onions are translucent (about 5 minutes). Stir in basil, pepper, garlic salt, and beef broth. Bring to a boil, lower heat to medium, and whisk in tomato paste, Worcestershire sauce and wine. Heat through.

Yield: 5 1/4 cups; Serving size: 1 cup

Nutrition facts per serving: Calories: 90; Carbohydrate: 11g; Protein: 7g; Fat: 2g; Saturated fat: less than 1 g

Recipe from www.diabetesselfmanagement.com

Beef and Broccoli Stroganoff

Preparation time: 20 minutes

Cooking time: 30 minutes



Ingredients:

• 1 pound frozen round steak, partially thawed


• 6 tablespoons allpurpose flour, divided


• cooking spray


• 1 tablespoon canola oil


• 1 clove garlic, minced


• 4 ounces fresh mushrooms, sliced


• 1 small onion, finely diced


• 2 tablespoons reduced-calorie margarine


• 1 tablespoon Worcestershire sauce


• 1/4 teaspoon black pepper


• 1/2 teaspoon dry dill weed


• 1 cube reduced-sodium beef bouillon dissolved in 1 1/2 cups warm water


• 1 cup fat-free sour cream


• 2 cups lightly steamed small broccoli florets


• 4 cups cooked cholesterol-free egg noodles (about 12 ounces dry)

Directions: Remove fat from steak and slice meat across the grain into bite-size pieces. Place 3 tablespoons of fluor in a large, zip-top plastic bag. Add meat and shake to coat. Spray a large nonstick skillet with cooking spray. Add oil and warm over medium heat. Add meat and brown on both sides. Stir in garlic, mushrooms, and onion; cook for 5 minutes. Add margarine and cook until melted. Stir in 2 tablespoons of flour until liquid forms a paste. Stir in Worcestershire sauce, pepper, dill weed, and bouillon dissolved in water. Continue cooking uncovered for 10 minutes, stirring frequently, but do not boil. Toss in steamed broccoli. Place cooked noodles on a serving dish and top with meat mixture.

Yield: 8 servings; Serving size: 1/8 of recipe

Nutrition facts per serving: Calories: 267; Carbohydrate: 32g; Protein: 19g; Fat: 7g; Saturated fat: 2g; Sodium: 190 mg; Fiber: 2g;

Recipe from http://www.diabetesselfmanagement.com

Whole Wheat Pumpkin Bread

Preparation time: 10 minutes
Baking time: 50 minutes

Ingredients:

• Nonstick cooking spray
• 1/2 cup all-purpose flour
• 1/2 cup whole wheat flour
• 1/2 teaspoon salt
• 1 cup Splenda No Calorie Sweetener, Granular
• 1 teaspoon baking soda
• 1 cup pumpkin puree
• 1/2 cup canola oil
• 1 whole egg
• 1 egg white
• 1/3 cup water
• 1/4 teaspoon nutmeg
• 1/4 teaspoon cinnamon
• 1/4 teaspoon allspice

Directions: Preheat oven to 350 degrees F. Spray a 90 x 50 x 30 loaf pan with nonstick cooking spray. In a large mixing bowl, combine all ingredietns in the order listed, stirring after each addition. Stir only enough to combine ingredients into a smooth batter. Pour into prepared pan. Bake 45-50 minutes, until a cake tester inserted into the center of the loaf comes out clean.

Yield: 10 servings; Serving size: 1/10 of a loaf

Nutrtion facts per serving: Calories: 143; Carbohydrate: 10g; Protein: 3g; Fat: 10g; Saturated fat: 1g; Cholesterol: 21 mg; Sodium: 292 mg; Fiber: 1g

Pumpkin Crunchers

• One-half 15 oz can pumpkin


• One-half 8oz Cool Whip Free


• 2 Jell-O Sugar-free Vanilla Pudding Snacks


• 3/4 cup Fiber One bran cereal


• Cinnamon, to taste
  

Directions: Combine pumpkin, Cool Whip, & pudding – mix well. Season mixture to taste w/ cinnamon. Stir in Fiber One. Spoon batter evenly into a 12 c muffin pan (spray or line w/baking cups). Place in freezer until crunchers are frozen.

Per serving: 1 piece – 39 calories, <0.5>

Fiber One Haystacks

• 1 sleeve of Fiber One
• 1 - 12 oz bag of semi-sweet chocolate chips

Melt choc chips on 50% power in microwave x 1 minute and repeat until smooth
Mix in Fiber One and TBSP out onto wax paper on cookie sheet and chill for 1 hour.

Chocolate Pumpkin Muffins

• 1 box of Devil’s Food Cake Mix
• 1 - 15oz can pumpkin

Mix both together in a large bowl – batter will be thick. Pour into regular muffin tins sprayed with PAM (about 2/3 full for each). Bake at 400 degrees for 20 minutes.

Approx: 181 calories, 3.5 gm fat, 37 gm carb

Trick and Treat!

Are you trying to decide how to fit those Halloween food treats into your meal planning and still maintain good control of your blood sugar? If so, remember this: whether you are eating “corn on the cob” or the popular Halloween treat, “candy corn,” it’s all about counting your carbs---carbohydrates, that is. Always know what your “carbohydrate allowance” is for keeping your diabetes well-controlled. As you can see from the carbohydrate content (listed below) of various popular Halloween treats, it doesn’t take much candy to “eat” into your daily allowance of carbohydrates, so be sure to choose wisely. There is no need for deprivation, however—just remember that just a little bit of a sugary treat can go along way for satisfying that Halloween treat urge.

Check out the list below for various typical one-serving size Halloween treats and their carbohydrate content in grams*:



Air Head - 15
Almond Joy - 12
Baby Ruth - 17
Bit-O-Honey - 6
Butter Finger - 15
Candy Corn - 13
Charm blow pop - 5
Dots drops - 20
Gobstoppers - 8
Carmel Apple sucker - 17
Gummi Savers - 14
Hershey’s Mallow Pumpkin - 20
Hershey’s Chocolate Bar - 10
Hot Tamales - 18
Jolly Rancher pop - 16
Kit Kat - 10
Laffy Taffy - 7
M&Ms (peanut) - 13
M&Ms (plain) - 15
Mike & Ikes - 18
Milk Duds - 7
Milky Way - 14
Mounds - 11
Nerds - 9
Nestle Crunch - 7
100 Grand - 15
Reese Peanut Butter cup - 10
Reese Sticks - 9
Rice Krispie Treats - 9
Shock Tarts - 11
Skittles - 17
Smarties - 8
Snicker - 12
Sour Patch kids - 7
Sprees - 7
Starburst - 8
Sugar Babies - 24
3 Musketeers - 13
Tootsie Roll bar - 12
Tootsie Roll Pop - 16
Twix - 6
Whoppers - 12

Spicy Crab Tostadas

Serves 4

Ingredients:

• 4 yellow corn tostada shells
• 1 cup salsa
• 1/4 cup red onion, minced
• 1/2 teaspoon garlic, minced
• 1 cup tomatoes, diced and drained of liquid
• 2 tablespoons cilantro leaves, minced
• 2 tablespooons lemon juice
• 1/4 cup red bell peper, diced
• 2 cup lettuce, shredded
• 1 - 2 1/4 ounce can sliced black olives, drained

Preparation: Sauté onion in oil 3 minutes over medium-high heat. Add garlic, tomatoes, cilantro, and crabmeat and cook 5 minutes. Reserve warm. Mix together lemon juice, bell pepper, lettuce, and olives. Divide this mixture evenly among tostadas. Top with crab mixture. Serve with salsa.

Per serving: 268 calories, 10g fat (1g saturated), 30g carbohydrates, 17g protein
Recipe courtesy of Mission