Passing on some Diabetic Recipes

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Sage Pot Roast

(A 'Taste of Home' Recipe)

1 lean boneless beef chuck roast 5 lbs.

1 Tbsp. cooking oil

2 tsp. rubbed dried sage

1/2 tsp. salt (optional)

1/4 tsp. pepper

1 cup beef broth

6 med. red potatoes, cut in half

4 carrots, cut into 2 " pieces

2 med. onions, quartered

5 tsp. cornstarch

1/4 cup water

In a Dutch oven, brown roast on both sides in oil. Season with sage, salt and

pepper. Add beef broth. Cover and bake at 325°F for 2½ hours.

Add potatoes, carrots and onions. Cover and bake 1 hour longer or until the meat

is tender and vegetables are cooked.

Remove roast and vegetables to a serving platter and keep warm.

Combine cornstarch and water; stir into pan juices. Cook until thickened and

bubbly. Serve with the roast.

Per serving: 301 cal, 59 mg sodium, 82 mg chol, 16 gm carbs, 27 gm protein, 14

gm fat

Diabetic Exchanges: One serving (prepared with low-sodium beef broth and without

added salt)

equals 3 lean meat, 1 starch, 1 vegetable

Chicken Parmesan

1 jar (26 oz.) seasoned tomato sauce

20 oz. skinless, boneless chicken breasts

1/2 cup shredded part-skim mozzarella cheese

1/2 cup grated Parmesan cheese

Preheat the oven to 350°.

In a 13 x 9 x 2 " baking pan or large casserole dish, spread half of the tomato

sauce. Place the chicken on the sauce, then pour the rest of the sauce over the

chicken. Sprinkle the mozzarella cheese on the chicken, then sprinkle on the

Parmesan cheese.

Cover and bake until bubbly and cheese is lightly browned, 30 minutes. Yield: 8

servings.

Per Serving (1/8 of recipe): Calories: 153, Fat: 5 g, Cholesterol: 51 mg,

Sodium: 762 mg,

Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 22 g

Diabetic Exchanges: 3 Very Lean Meat, 1 Vegetable, 1/2 Fat

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Tarragon Cod with Vegetables

6 frozen cod fillets (1½ lbs. total)

1/4 tsp. salt

1/4 tsp. freshly ground pepper

1 Tbsp. fresh tarragon leaves, or 1 tsp. dried tarragon

1 Tbsp. fresh lemon juice

1½ cups chopped mushrooms

1½ cups thinly sliced carrot

3/4 cup chopped celery

2 Tbsp. chopped fresh parsley

1 Tbsp. margarine, cut into 6 small pieces

Preheat the oven to 350°.

Place the frozen fish on a sheet of heavy-duty aluminum foil; season with salt

and pepper.

Sprinkle the tarragon and lemon juice on the fish. Add all the chopped

vegetables and the fresh parsley. Dot with margarine; fold and crimp the foil

to make a tight package.

Bake for 40 minutes if the fish was frozen or 35 minutes if it was thawed when

it was put in the oven. To serve, put on individual plates and slit the foil

across the top so diners can easily fold it back to enjoy the entrée.

Yield: 6 servings (about 3½ oz. fish + 1/3 cup vegetables).

Per Serving: Calories: 130, Fat: 3 g, Cholesterol: 49 mg,

Sodium: 205 mg, Carbohydrate: 4 g, Protein: 21 g

Diabetic Exchanges: 1 Vegetable, 3 Very Lean Meat

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Cauliflower with Creamy Cheese Sauce

1 whole cauliflower (2 lbs.)

Creamy Cheese Sauce (recipe follows)

paprika, as garnish

finely chopped parsley leaves, as garnish

Place cauliflower in saucepan with 2 " of water; heat to boiling. Reduce heat and

simmer, covered, until cauliflower is tender, 20 to 25 minutes.

Place cauliflower on serving plate; spoon Creamy Cheese Sauce over and sprinkle

with paprika and parsley.

Yield: 6 servings.

Creamy Cheese Sauce

2 Tbsp. minced onion

1 Tbsp. margarine

2 Tbsp. flour

1 cup fat-free milk

1/2 cup (2 oz.) cubed reduced-fat pasteurized processed cheese product or

shredded reduced-fat Cheddar cheese

1/4 tsp. dry mustard

2 - 3 drops hot pepper sauce

salt and white pepper, to taste

Sauté onion in margarine in small saucepan 2 to 3 minutes. Stir in flour; cook

over medium-low heat, stirring constantly, 1 minute. Whisk in milk and heat to

boiling; boil, whisking constantly, until thickened, about 1 minute.

Reduce heat to low. Add cheese, dry mustard, and pepper sauce, whisking until

cheese is melted. Season to taste with salt and pepper. Yield: about 1½ cups

sauce.

Per Serving (1/6 of recipe): Calories: 102, Fat: 3.6 g, Cholesterol: 5.7 mg,

Sodium: 194 mg, Protein: 6.5 g, Carbohydrate: 11.7 g

Diabetic Exchanges: 1/2 Meat, 1/2 Fat, 2 Vegetable

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Lemon Squares

1 cup cake flour

2 Tbsp. granulated sugar

1 tsp. grated lemon zest

1 Tbsp. unsalted butter

2 Tbsp. canola oil

3 Tbsp. low-fat (1%) buttermilk

3 Tbsp. all-purpose flour

1/2 tsp. baking powder

1/8 tsp. salt

2 eggs

2/3 cup granulated sugar

1/3 cup fresh lemon juice

Preheat the oven to 350°. Spray an 8 x 8 " baking pan with non-stick cooking

spray.

In a small bowl, toss together the cake flour, 2 tablespoons sugar, and zest.

With a pastry blender or 2 knives, cut the butter into the flour mixture until

crumbly. Gradually add the oil, stirring with a fork until well blended.

Sprinkle with the buttermilk and stir just until the dough begins to hold

together.

Press the dough into the bottom of the prepared baking pan. Bake until light

golden along the edges, 13-15 minutes.

In a small bowl, whisk together the flour, baking powder, and salt; set aside.

In a large bowl, beat the eggs with the sugar and lemon juice until frothy. Add

the reserved flour mixture and beat just until smooth, about 30 seconds.

Pour the mixture over the hot crust and bake until the top is set and the edges

are lightly browned, about 15 minutes. Cool completely in the pan and cut into

16 squares. Yield: 16 servings - 1 square per serving.

Per Serving (1 square): Calories: 106, Fat: 3 g, Cholesterol: 29 mg, Sodium: 42

mg,

Carbohydrate: 18 g, Dietary Fiber: 0 g, Sugars: 10 g, Protein: 2 g

Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat

~ " If I could reach up and hold a star for every time you've made me smile, the

entire evening sky would be in the palm of my hand. "