Trick or Treat

This post was first published on October 14, 2009

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

Flavored Water

Take a pitcher and fill it 3/4 of the way full with water. Take fresh quartered strawberries, blueberries or cut up lemon and put in the pitcher. Refrigerate for an hour or so, add ice and you have a natural, low calorie, low carbohydrate refreshing beverage!

Pretzel-Coated Chicken Tenders

Ingredients:
- 1 lb chicken tenders
- 2 large egg whites, lightly beaten
- 2 cups tiny pretzel twists, crushed
- Cooking spray
- 1/4 cup honey mustard

Directions: Preheat oven to 450 degrees and place baking sheet into oven. Dip chicken in egg whites and dredge in pretzels (press firmly). Place on wire rack for 10 minutes and coat chicken well with cooking spray. Place chicken in single layer and bake for 10-12 minutes until chicken is done.

Yield 4 servings: 2 Tenders and 1 Tbsp of honey mustard

Calories 221, Fat 3g, Carb 19.6g

Easy Old-fashioned Turkey Pot Pie

Preparation time: 7 minutes
Baking time: 25-30 minutes

Ingredients:
- 1 can (10 3/4 ounces) reduced-sodium, reduced-fat cream of chicken soup
- 3/4 cup fat-free milk
- 6 ounces (1 1/2 cups) chopped, cooked turkey (white meat, no salt added, either leftovers or pre-cooked turkey breast from the deli counter)
- 2 cups frozen mixed vegetables
- 1 small tube of refrigerated, prepared biscuit dough (10 small biscuits)

Directions: Preheat oven to 350 degrees. Pour cream of chicken soup, fat-free milk, chopped, cooked turkey, and frozen mixed vegetables into a casserole dish. Stir until well combined. Open container of prepared biscuits. Place 8 biscuits on top of soup mixture. (Reserve remaining 2 biscuits for another meal). Place casserole in oven. Bake for approximately 25-30 minutes until biscuits are golden-brown and contents are heated through.

Yield: 4 servings; Serving size: 1 cup casserole and 2 small biscuits

Nutrition facts per serving: Calories: 298; Carbohydrate: 43g; Protein: 25g; Fat:3g; Saturated fat: 0g; Sodium: 768mg; Fiber: 5g;

Recipe from www.diabetesselfmanagement.com

Apple Crisp

Preparation time: 25 minutes
Cooking time: 35 minutes

Ingredients:
- 9 medium apples, peeled and sliced
- 1/4 cup plus 1/4 cup Splenda, No Calorie Sweetener, granular
- 1/4 cup plus 1/4 cup sugar
- 2 teaspoons cinnamon
- 1/2 cup trans-fat-free margarine
- 1 cup all-purpose flour
- 1 cup old-fashioned oatmeal

Directions: Preheat oven to 375 degrees. Toss apples with 1/4 cup Splenda, 1/4 cup sugar, and cinnamon. Transfer apple mixture into a 9 x 13 baking pan. Beat margaring and add the remaining 1/4 cup Splenda and 1/4 cup sugar along with the flour and oatmeal. Blend until well mixed. Evenly distribute flour mixture over apples. Bake for 35-40 minutes on the top rack of the oven until topping is lightly browned and apples are soft.

Yield: 15 servings; Serving size: 1/2 cup

Nutrition facts per serving: Calories: 170; Carbohydrate: 26g; Protein: 2g; Fat: 7g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 80mg; Fiber: 2g

Easy Cheesy Vegetable Casserole

Preparation time: 20 minutes
Baking time: 30 minutes

Ingredients:
- 1 1/2 cups water
- 4 medium white or yellow potatoes, peeled and sliced 1/2-inch thick
- 1 cup bite-size raw cauliflower florets
- 1 cup bite-size raw broccoli florets
- 4 medium carrots, peeled and sliced into 1/4-inch coins
- 1 medium onion, chopped
- 2 cups frozen, cut green beans
- Nonstick cooking spray
- 1 can (10 3/4 ounces) reduced-fat, reduced-sodium cream of chicken soup
- 1/2 cup skim milk
- 1 cup shredded reduced-fat Cheddar cheese

Directions: Bring water to a boil in a large pot over high heat. Add the potatoes and cook, covered, for 5 minutes. Add the cauliflower, broccoli, carrots, onion and frozen green beans. Return water to a boil, cover and cook 10 to 12 minutes until vegetables are tender. Drain. Spray a 2-quart baking dish with cooking spray. Add cooked vegetables. Combine the canned soup and milk. Pour soup mixture over the vegetables, mixing gently. Preheat oven to 350 degrees. Cover and bake casserole for 20 to 25 minutes. Uncover and sprinkle with cheese. Bake 3 to 4 minutes longer, until cheese melts.

Recipe from www.diabetesselfmanagement.com

Two-minute Turkey Wrap

Preparation time: 2 minutes

- 1 (8-inch) flour tortilla (use flavored tortilla if desired)
- 1 teaspoon horseradish sauce (not pure horseradish)
- 3 ounces deli-sliced turkey breast
- 1 slice (2/3 ounce) fat-free American cheese
- 1/4 cup alfalfa sprouts

Directions: Spread tortilla lightly with horseradish sauce. Lay turkey over tortilla. Place cheese in center of tortilla over turkey, then top with sprouts. Fold in about an inch on the top and bottom of the tortilla, then roll up tortilla from left to right. Serve immediately or wrap tightly in plastic wrap and refrigerate for future use.

Yield: 1 wrap
Serving size: 1 wrap

Nutrition facts per serving: Calories: 297; Carbohydrate: 27g; Protein: 36g; Fat: 5g; Saturated fat: 1g; Sodium: 414 mg; Fiber: 1g

Herb-marinated Chicken

Preparation time: 5 minutes
Marinating time: At least 2 hours
Cooking time: Approx. 16-20 minutes

Ingredients:
- 1 1/2 pounds boneless, skinless chicken breasts
- 1/4 cup olive oil
- 1/2 cup balsamic vinegar
- 1 tablespooon (or 3 cloves) minced garlic
- 1/2 teaspoon dry parsley
- 1 teaspoon dry rosemary
- 3/4 teaspoon dry sage
- 1 teaspoon dry thyme
- 1 teaspoon salt
- 1/2 teaspoon coarse ground pepper

Directions: Place chicken in a zip-top bag. In a small bowl, whisk together remaining ingredients and pour over chicken. Seal bag tightly and shake gently to coat chicken well. Allow chicken to marinate in the refrigerator for at least 2 hours, shaking bag gently twice during marinating to recoat chicken.

After chicken has marinated, discard remaining marinade. Preheat grill to medium-high heat, or preheat oven broiler. Grill or broil chicken about 8-10 minutes per side or until chicken is no longer pink and the juices are clear. Cooking time may vary depending on the thickness of the meat.

Yield: 6 servings; Serving size: 4 ounces

Nutrition facts per serving: Calories: 144; Carbohydrate: 1g; Protein: 26g; Fat: 4g; Saturated fat: 1g; Sodium: 188mg; Fiber: <1g

Recipe from www.diabetesselfmanagement.com

Chicken Enchiladas

Serves 6 (2 enchiladas per person)

Ingredients:
- 12 yellow corn tortillas
- 3 cups shredded chicken
- 1 small white onion, diced
- 2 cloves garlic, minced
- 1 (4 oz) can diced green chilies
- 1 tablespoon ground cumin
- 2 teaspoons salt
- 1-2 teaspoons chile powder
- 2 teaspoons dried oregano, crushed
- 1 (8 oz) can red enchilada sauce
- 1 1/2 cups tomato salsa
- 2 teaspoons olive oil
- 1 cup shredded cheese

Preparation: Preheat oven to 350 degrees. In a large bowl, combine chicken, onion, garlic, green chilies, cumin, salt, chile powder and oregano. In a medium bowl, combine enchilada sauce and salsa. Oil a 9x13 inch baking dish with olive oil. Line a microwave safe bowl with damp paper towels, place tortillas on top and place another damp paper towel atop tortillas. Microwave 20-30 seconds to heat and soften tortillas.

Place 1/2 cup sauce mixture on bottom of pan and distribute evenly. Fill each tortilla with 1/3 cup chicken mixture. Roll tightly and place seam side down in pan. Repeat with remaining tortillas. Cover with sauce evenly, cover with foil and bake for 20-25 minutes. Uncover, evenly distribute cheese and return to 5-10 minutes or until cheese is melted and sauce is bubbling. Allow to cool 10 minutes before serving.

Per serving: 318 calories, 10g fat (4g saturated), 32g carbohydrates, 26g protein
Recipe courtesy of Adriene Worthington, RD

Grilled Caesar Burgers

Number of servings: 2
Serving size: 1 burger with 2 bread slices
Preparation time: 5 minutes; Total time: 13 minutes

Ingredients:
- 2 frozen BOCA Meatless Original Burgers
- 1 cup shredded romaine lettuce
- 2 Tbsp Kraft Light Done Right! Classic Caesar Reduced Fat Dressing
- 4 French or Italian bread slices
- 4 thin tomato slices

Instructions:
1. Preheat grill to medium heat. Grill burgers as directed on the package.
2. Meanwhile, toss lettuce with dressing until evenly coated. Place evenly on 2 of the bread slices.
3. Top each with 1 of the burgers, 2 of the tomato slices and second bread slice.

Nutrition:
Total Calories: 330; Calories from fat: 54; Total fat: 6g; Saturated fat: 1g; Cholesterol: 5g; Sodium: 910 mg; Total Carbohydrates: 48g; Dietary Fiber: 7g; Sugars: 2g

Chewy Chocolate Brownies

Preparation time: 10 minutes
Baking time: 25 minutes

Ingredients:

• Vegetable cooking spray
• 1/4 cup plus 3 tablespoons all-purpose flour
• 1/2 cup cocoa
• 1/4 teaspoon salt
• 2 egg whites
• 1 whole egg
• 1/2 cup plus 2 tablespoons sugar
• 6 tablespoons unsweetened applesauce
• 2 tablespoons oil
• 1 1/2 teaspoons vanilla
• 2 tablespoons chopped walnuts or pecans

Directions: Preheat oven to 350 degrees. Spray an 8-inch square baking pan with vegetable cooking spray. In a medium bowl, combine flour, cocoa, and salt. Mix well. In a separate large bowl, whisk together egg whites, egg, sugar, applesauce, oil, and vanilla. Stir in the flour mixture until just blended; do not overmix. Pour batter into the prepared pan and sprinkle walnuts on top. Bake for 25 minutes, until a toothpick inserted in the center comes out clean. Cool the brownies on a wire rack for at leat 15 minutes. Cut into 12 rectangles.

Yield: 12 brownies; Serving size: 1 brownie
Nutrition facts per serving: Calories: 111; Carbs: 17g; Protein: 3g; Fat: 4g; Saturated fat: <1g;>

Red Pepper Flounder

Ingredients:

• 4 flounder filets
• 2 minced garlic cloves
• 1 Tbsp parmesan cheese, grated
• Jar of roasted red pepper
• 1 1/2 Tbsp olive oil
• 2 Tbsp toasted walnuts

Instructions:

1. In a food processor combine the garlic, roasted red peppers, walnuts and cheese. Pulse until combined. Slowly add olive oil and continue to mix until smooth.
2. Preheat the oven broiler. Place the flounder on a broiler pan lined with foil. Sprinkle with salt and pepper. Broil for 6-7 minutes until cooked through.
3. Warm the sauce in a small saucepan. Serve the sauce with the flounder.

Nutrition facts per serving: Calories: 184; Fat: 9 g; Carbs: 2 g

Saucy Salmon Packets

Looking for a quick FABULOUS all in one Valentines Dinner Meal? I knew you would be, and this one, is an easy clean-up tooo!!! (Yayyyyy)

Ingredients:

• 4 Salmon Fillets
• Olive Oil
• 2 cups frozen whole green beans (please be mindful that they should be low sodium)
• Pepper
• 1 cup of red onions sliced
• Feta cheese
• 1 cup cherry tomatoes, halved
• Bag of Instant Brown Rice (Success, Uncle Ben's, 365degree... etc)
• 1 cup of black olives, sliced
• Parchment paper (for baking)
• 4 teaspoons garlic, chopped
• 1 cup of salad dressing (Greek or balsamic will work)

Directions: Preheat oven to 400 degrees. Cut 4 (9x12) pieces of parchment paper. Layer the following ingredients in the center of each piece of parchment paper: green beans, onions, tomatoes, olives, garlic. Season with pepper and drizzle with olive oil. Season salmon with pepper and place on top of veggies. Pour a tablespoon of salad dressing on the top of each piece of salmon. Fold the shorter sides of the parchment paper over to cover the salmon. Roll the remaining ends of paper up to the center so you have a packet. (FYI - I had to practice this a few times myself before mastering the "packet look" but it is so worth it!) Place packets on baking sheet. Bake for 20-25 minutes. Cook rice according to directions. Serve salmon and veggies on top of rice. Top with a teaspoon of feta cheese!!

You're going to LOVE this one! And here are a few of the health benefits for you... (Education is Power!)

***Benefits of Salmon - salmon oil, in particular the fatty acid, helps stimulate the secretion of leptin. Leptin is a hormone that helps the body regulate food intake and metabolism, which in turn helps the body respond to insulin.

***Benefits of Green Beans - The major health benefit of common beans is their ability to lower cholesterol due to their rich source of fiber. Studies have shown that the high fiber contained in beans prevents blood sugar levels from rising too rapidly after a meal.

***Benefits of Black Olives - Black olives are a rich source of vitamin E, a fat-soluble antioxidant that acts to neutralize free radicals in the body. Black olives also offer a healthy dose of dietary fiber, iron and copper. While olives are a bit salty, one serving is well within the sodium ranges suggested by the American Heart Association (AHA).

Happy Valentines Day!!! For any questions or requests please email me at www.fitandfabulousmommyclub@gmail.com

--Candice Hood

Savory Stuffed Peppers

Ingredients:

• 4 medium-size green peppers
• 1/2 pound extra-lean ground beef
• 1/2 cup chopped onion
• 1 cup drained, canned whole tomatoes
• 1 cup cooked wild rice
• 1 tablespoon Worchestershire sauce
• 1/2 teaspoon Italian seasoning
• 1/2 cup soft bread crumbs
• vegetable cooking spray
• 1 cup canned tomato sauce

Directions: Slice off stem end of peppers and remove and discard seeds and membranes. Submerge the peppers in a pan of boiling water and cook for 5 to 10 minutes; drain. Brown ground beef and onion in a nonstick skillet over medium heat. Drain and pat dry with paper towels. Return meat mixture to skillet. Add tomatoes, breaking them into pieces with cooking spoon, and cook until liquid evaporates. Remove meat mixture from heat; stir in wild rice, Worcestershire sauce, and Italian seasoning. Spoon 1/2 cup portions of rice mixture into peppers; sprinkle evenly with bread crumbs. Place peppers in a baking dish coated with cooking spray. Bake at 350 degrees F for 20 minutes or until lightly browned. Spoon tomato sauce over peppers and return to oven until heated.

Yield: 4 servings; Serving size: 1 stuffed pepper
Nutrition facts per serving: Calories: 243; Carbohydrate: 34 g; Protein: 19 g; Fat: 4 g; Saturated fat: <1 g; Sodium: 653 mg; Fiber: 5 g

Sunny Honey-Orange Chicken

• 3/4 cup fresh orange juice
• 1/3 cup honey
• 2 tsp. grated ginger
• 1 tsp. garlic
• 1 tbsp. orange zest
• 2 tsp. salt
• 1/2 tsp. ground black pepper
• 4 boneless, skinless chicken breasts
• 1 tsp. olive oil
• 1 tsp. toasted sesame oil
• 1 tsp. toasted sesame seeds

Directions: Combine juice, honey, ginger, garlic, zest, salt and pepper in a bowl. Add chicken; stir to coat. Cover and refrigerate 30 minutes. Heat a large skillet over medium heat until hot; add olive oil and swirl to coat. Lift chicken from marinade and let excess drip back into bowl. When oil is hot, add chicken and cook over medium heat 3 minutes per side, or until golden brown. Add reserved marinade to skillet and boil over medium-high heat, turning chicken once or twice, 3 to 5 minutes, or until chicken is cooked through and sauce is reduced by half. Transfer chicked to a cutting board, cut into diagonal slices, and arrange on a platter. Stir sesame oil into thickened sauce and spoon it over chicken. Sprinkle with sesame seeds.

Power Facts:

• Ginger - Studies show it helps to lower blood sugar levels, high blood pressure, relieve headaches, nausea, muscular inflammation. Fresh ginger should be cut from the root and only slice the amount needed, as once the ginger is exposed to the air, it loses it's nutritional properties. When buying ginger, only select smooth, firm, unblemished roots. Ginger is beneficial to health when eaten and can be used as a bath soak for sore muscles and made into tea to help alleviate sinus issues! Ginger is definitely one of my top 20 Power Foods... add it to your list!

--In Perfect Health and Wealth, Candice Hood

Celebrity LifeStyle and Wellness Coach/Fit Family Expert, Fit and Fabulous Mommy Club

Meet Candice Hood – Founder of Fit & Fabulous Mommy Club

Empowering mothers and revolutionizing their way of life, Candice Hood teaches mothers how to truly have it all. Through her organization the Fit & Fabulous Mommy Club, Candice teaches other mothers how to master a FIT MIND, a FIT BODY, and FIT FINANCES. Candice, a single mother, entrepreneur and accomplished athlete, developed the premise of
FFMC when she found herself in the same situation most mothers do, experiencing financial difficulties, putting everyone else before herself, and the stress of it all taking it’s toll on her and showing up as extra pounds on her body.


Candice decided enough was enough and she set out to reclaim her life, her finances and her body by aggressively pursuing her goals and dreams. Through this life changing process to reclaim and redeem her life, the Fit & Fabulous Mommy Club was birthed.

Look out for Candice's monthly Fit & Fab Mommy Club Recipes on the Recipe Swap! For more information about Candice Hood and the Fit & Fabulous Mommy Club, please visit http://www.fitandfabulousmommyclub.com/


Join DiabetesAmerica and Candice Hood, Lifestyle and Wellness Coach/Fit Expert, for a special online class:


Surviving the Holidays with Candice Hood
Tuesday, December 22
5:30 - 6:00 pm CST
Space is limited, so click here to register today!

Leftover Turkadillas

Fun Fit and Fabulous Family Recipes!!
Don’t know what to do with those holiday leftovers, try this!!

• 4-Whole Wheat Tortillas
• 4 tsp. Black Bean Hummus
• 1 cup of leftover greens (spinach, green beans, broccoli, etc...)
• 1 cup of leftover turkey or chicken (shredded, or pull apart into pieces), warmed
• 1 cup of low-fat cheddar cheese

Directions: Warm tortillas in microwave for 30 seconds. Spread half of each tortilla with 1 tsp. of hummus. Top each with remaining ingredients. Fold remaining side over. Sauté in non stick skillet on both sides until brown and cheese is melted. Cut in half and top with salsa and sour cream… (Yummy!!)

****FitandFabulousTips-
*In this recipe it is our goal to replace White flour tortillas with 100% Whole Wheat tortillas. White flour based food products contain significant amounts of white sugar, and that we want to AVOID! Make sure to carefully read labels on your chose of tortillas, the first ingredient on the label should list 100% stone ground whole wheat (no bleached or enriched products)

• 100% Whole Wheat Tortillas-rich in vitamins, minerals and fiber
• Black Bean hummus is a great source of protein, loaded with fiber, vitamins, and minerals! (Keep your carb count on your black bean intake)
• White Turkey and White Chicken meats are a valuable source of protein that DO NOT raise blood glucose levels and help develop and maintenance healthy muscle growth!

-Eat Well, Laugh Well, Live Well….
Your, Celebrity LifeStyle&Wellness Coach/Family FIT Expert
Candice Hood

http://www.fitandfabulousmommyclub.com/

Creamy Pumpkin Pie

Preparation time: 15 minutes
Chilling time: 3 hours

Ingredients:

• 1 cup skim milk
• 2 (1 ounce) packages instant vanilla sugar-free pudding mix
• 1/2 teaspoons pumpkin pie spice
• 1 can (15 ounces) pumpkin
• 1 (9-inch) graham cracker pie crust
• 1 cup fat-free whipped topping

Directions: In a medium mixing bowl, mix skim milk, pudding mix, and pumpkin pie spice together until well blended (this mixture will be thick). Add pumpkin and mix well. Spread pumpkin mixture in pie crust. Top pumpkin layer with whipped topping and refrigerate for at least 3 hours or up to two days.

Yield: 8 servings; Serving size: 1/8 pie

Nutrition facts per serving: Calories: 185; Carbohydrate: 32g; Protein: 4g; Fat: 5g; Saturated fat: 1g; Sodium: 449 mg; Fiber: 2g

*Recipe from www.diabetesselfmanagement.com

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