INGREDIENTS:
INGREDIENTS:
INGREDIENTS:
Ingredients:
INGREDIENTS:
GREEK-STYLE MARINATED MUSHROOMS
3 cloves garlic, minced
1/3 cup extra virgin olive oil
1/4 cup red wine vinegar
1 tablespoon whole coriander seeds
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon freshly ground pepper
1-1/2 pounds small to medium mushrooms, cleaned, stems trimmed
flat
DIRECTIONS:
In a large saute pan, saute the garlic in the oil for
2 minutes. Add the remaining ingredients except the
mushrooms; bring to a simmer.
Add the mushrooms; cover and simmer over low heat for 5 minutes,
or until the mushrooms are tender, stirring occasionally.
Put the mixture in a glass bowl or jar. Cover and refrigerate
1 to 4 days. Drain off and discard the marinade before serving.
Yield: 3-1/3 cups (10 servings)
Nutritional Information Per Serving:
(1/3 cup):
Calories: 33,
Fat: 2 g,
Cholesterol: 0 mg,
Sodium: 3 mg,
Carbohydrate: 3 g,
Dietary Fiber: 1 g,
Sugars: 1 g,
Protein: 1 g
Diabetic Exchanges: 1 Vegetable
SWEET AND SOUR STIR-FRIED
CABBAGE AND DUMPLINGS
16 frozen vegetable dumplings (2 (6.4 ounce) packages)
1-1/2 cups fat-free, reduced-sodium chicken broth
3 cups shredded cabbage and carrots (pre-shredded coleslaw mix)
1/2 cup sliced green onions
1/2 teaspoon ground ginger
1 teaspoon onion powder
1/2 tablespoon honey
1/2 tablespoon sesame oil
2 tablespoons lite soy sauce
2 tablespoons rice vinegar
1 tablespoon apple cider vinegar
DIRECTIONS:
Combine broth, cabbage and carrots, and green
onion in a wok and stir-fry for 5 minutes.
Combine the ground ginger, onion powder, honey,
sesame oil, soy sauce, rice vinegar, and apple cider
vinegar. Add to the cabbage-carrot mixture. Add
dumplings at end and cook until heated through.
Yield: 4 servings
Nutritional Information Per Serving:
(4 dumplings, 3/4 cup cabbage):
Calories: 125, Fat: 3 g, Cholesterol: 0 mg, Sodium: 575 mg,
Carbohydrate: 21 g, Dietary Fiber: 2 g, Sugars: 9 g, Protein: 4 g
Diabetic Exchanges:
1 Starch, 1 Vegetable, 1/2 Fat
SPINACH CASSEROLE AU GRATIN
1 (14 ounce) can water - packed artichoke hearts, drained and finely
chopped
1/4 cup low - fat, low-sodium chicken broth
1 10-ounce package frozen chopped spinach, thawed and drained
2 tablespoons minced onion
1 tablespoon chopped garlic
1/2 teaspoon black pepper
1/2 cup fat-free sour cream
1/4 cup grated Parmesan cheese
2 eggs, beaten
Butter - flavored nonstick cooking spray
DIRECTIONS:
Preheat oven to 350 degrees F.
Combine all ingredients.
Spray a souffle dish with butter-flavored nonstick
cooking spray. Pour ingredients into dish. Bake for
1 hour, until golden brown and bubbly.
Yield: 4 servings
Nutritional Information
Per Serving (1 cup):
Calories: 142, Fat: 5 g, Cholesterol: 116 mg, Sodium: 483 mg,
Carbohydrate: 15 g, Dietary Fiber: 3 g, Sugars: 5 g, Protein: 11 g
Diabetic Exchanges:
1/2 Carbohydrate, 2 Vegetable, 1 Saturated Fat
Apple-Cherry-Cranberry Oatmeal Cookies
1 cup butter, softened
1 1/2 teaspoons ground cinnamon
1/4 teaspoon ground cardamom
1 1/2 teaspoons baking soda
2 cups packed dark brown sugar
2 cups applesauce
2 cups all-purpose flour
6 cups rolled oats
1 1/2 cups dried cherries
1 1/2 cups dried cranberries
Directions:
Cream butter or margarine, cinnamon, cardamom, baking soda, and
brown sugar. Mix in applesauce. Gradually blend in flour, and then
oats. Stir in dried. Let dough sit for one hour.
Drop by teaspoonful onto ungreased baking sheet.
Bake at 350 degrees F (175 degrees C) for 10 to 12 minutes, or
until edges are slightly browned. Cool on wire rack.
Pistachio Salad
Ingredients:
1 pkg mini marshmallows
1 pkg instant pistachio pudding mix
1 container cool whip
1 can crushed pineapple
Directions:
Put cool whip in large bowl, add pistachio pudding mix (dry) and then marshmallows and pineapple.
You may add walnuts as well.
Mix well and refrigerate.
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