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

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.