MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon-Oatmeal Crispies
 Categories: Diabetic, Desserts, Rice, Cooky/bars
      Yield: 36 cookies
 
MMMMM------------------------INGREDIENTES-----------------------------
    2/3 c  Vegetable Oil;                      1 ts Lemon flavoring;
    2/3 c  Brown Sugar;                        1 c  All-purpose flour;
    1/2 c  Egg Whites;                         1 c  Rolled oats;
      2 tb Lemon Juice;                      1/2 ts Baking powder;
      2 tb Grated fresh or finley chop-      1/2 ts Baking soda;
           Ped dried lemon rind;           1 1/2 c  Crispy rice cereal;
 
  Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at
  medium speed until creamy.  Add egg whites, lemon juice, rind and
  flavoring, and mix at medium speed to blend well.  Stir flour,
  oatmeal, baking powder, and baking soda together to blend well; add
  to creamy mixture while beating a medium speed.  Stir in cereal. Drop
  by the tablespoonfuls(level no.duooer) onto cookie ssheets left
  ungreased or lined with aluminum foil. Bake at 350 for 8 to 10
  minutes, or until cookies are lightly browned. Remove them to a wire
  rack and cool to room temperature. Yield: 36 servings (36 cookies)
  Food Exchanges per serving: 2/3 STARCH/BREAD EXCHANGE + 1 FAT
  EXCHANGE Calories: 87, CHO: 11g, PRO: 1g, Fat: 4g, Na: 66mg,
  Cholesterol: 0
  
  Source: Desserts for Diabetics by Mable Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Etta's Oatmeal Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 cookies
 
MMMMM------------------------INGREDIENTS-----------------------------
    1/2 c  Margarine; (1 Stick)              1/2 ts Black walnut flavoring;
    1/4 c  Sugar;                            1/4 c  Water;at room temperature
    1/4 c  Brown sugar;                    1 1/2 c  All-purpose flour;
           Dry sugar substitute equal;         1 ts Baking soda;
           To 1/4 cup of sugar               1/4 ts Salt;
    1/4 c  Egg; whites                       1/2 c  Black or English Walnuts;
      1 ts Vanilla;                                 -chopped
 
  Cream margarine, sugars and dry sugar substitute together at medium
  speed until light and fluffy.  Add egg whites, flavorings, and water,
  and mix at medium speed for 30 seconds, scraping down the bowl before
  and after adding egg whites, flavorings, and water.  Stir flour,
  baking powder, salt, oatmeal and walnuts together to blend, and add
  to creamy mixture. Mix to blend.  Drop dough by 1 1/2 T onto cookie
  sheets that have been sprayed with pan spray or lined with aluminum
  foil. Press each cookie down lightly with the back of a tablespoon
  dipped in color water. Bake at 350 for 12 to 14 minutes, or until
  cookies are lightly browned. Remove them to a wire rack and cool to
  room to temperture. Yield: 24 Food exchanges per serving: 1
  STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE Calories: 122 Fat: 6g, CHO:
  15g, PRO: 3g, NA 120 mg, Cholesterol: 0 Source:
  
  Desserts for Diabetics by Mabel Cavaiani, R.D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Coconut Macaroons
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 86 cookies
 
MMMMM------------------------INGREDIENTS-----------------------------
    1/4 c  Semisweet chocolate chips;          1 ts Chocolate flavoring;
      2    Large egg whites;                        (optional)
    1/4 ts Cream of tartar;                  1/8 ts Salt;
      1 ts Vanilla;                        2 1/2 c  Flaked coconut;
 
  Melt chocolate chips in the top of a double boiler or in a micowave
  oven. Set aside and cool to room temperature. Place egg whites and
  cream of tartar in a mixer bowl and beat at high speed, using a whip,
  until peaks are formed.  Add sugar gradually while continuing to beat
  at high speed. Add flavorings and salt to meringue, beating at low
  speed. Add melted clocolate, continuing to beat at slow speed. Remove
  the whip and stir the coconut into the margingue with a spoon. Drop
  by heaping tablespoon onto a cookie sheet that have been sprayed with
  pan spray or lined with aluminum foil.  Bake at 325 for about 20
  minutes, or until marcroons are not quite firm.  Remove loosly
  cpvered container in a dry place at room temperature. Keep in a
  loosely covered container in a dry place at room temperature, or
  freeze until needed.  Do not cover tightly if storing at room
  temperature. Yield: 20 servings
  Food Exchanges per serving: 2/3 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  Calories: 86, Cho: 10g, PRO: 1g, FAT: 5g, NA:22mg, Cholesterol:0
  
  Source: Desserts for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Three Beans in a Salad
 Categories: Diabetic, Vegetables, Salads, Side dishes, Beans
      Yield: 4 servings
 
MMMMM------------------------INGREDIENTS-----------------------------
    2/3 c  Pinto beans;cooked drained          2 tb Natural rice vinegar;
    2/3 c  Garbanzo bns; cooked,drained        1 tb Lemon juice;
  1 1/2 c  Green beans; sliced, steamed        4 ts Olive oil;
    1/2 c  Celery; diced                     1/4 ts Each salt;
    1/4 c  Red onion; diced                         Freshly ground pepper;
    1/4 c  Pimentos; diced                          Lettuce leaves
    1/4 c  Parsley; chopped               
 
   1.  In salad bowl combine all ingredients, except lettuce. Chill
  
   2.  Serve on lettuce leaves.
  
   DEAL-MEAL CARDS USED:  1 meat 1 vegetable 1 fat 155 Calories
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mexican Goolash
 Categories: Diabetic, Meats, Main dish, Mexican
      Yield: 4 servings
 
    1/2 lb Lean ground beef;               1 1/2 c  Raw macaroni;
    1/2 c  Onion; chopped                    1/4 ts Garlic powder;
    1/4 c  Green pepper; chopped             1/4 ts Pepper;
      3 c  Tomato juice; Hunt's No Salt      1/4 ts Chili powder;
 
  Add Macaroni to boiling water and cook for 7 minutes. Cook the first 3
  ingredients in cast-iron skillet until meat is brown and vegetables
  are tender.  Drain off fat. Add tomato juice, macaroni, and spices.
  Simmer until liquid is almost absorbed.
  
  Note:  Served with a salad, this makes a delicious meal.
  
  Nutrients per serving:  Calories 323, fat 11g, cholesterol 49mg,
  carbohydrate 36g, sodium 64mg.
  
  Exchanges:  Bread 2, Meat 2, Vegetable 1.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mustard Sauce
 Categories: Diabetic, Sauces, Low-fat/cal
      Yield: 8 servings
 
      2    Egg Yolks;                        1/2 ts Mustard; dry
      3 tb White Vinegar;                      3 tb Skim Milk;
      1 tb Prepared Mustard;                   1 tb Lemon Juice;
           Artificial Sweetener; *        
 
  *   Enough Artificial Sweetener to substitute for 1 t of Sugar
  ======================================================================
  === Beat egg yolks with dry mustard in the top of a double boiler
  until blended.  Add vinegar gradually, beating after each addition.
  Cook over simmering water, stirring constantly until thick and
  smooth. Add milk gradually, beating in with a fork or wire whip. Cook
  5 more minutes over simmering water.  Remove from heat.  Let cool 10
  minutes. Add remaining ingredients, blend well.  This is delicious
  served with Ham, Pork, or Canadian-style bacon.
  
  Makes 8 servings of 1 Tablespoons each.
  Nutritive Values Per Serving: CHO 1 gm; PRO 1 gm; FAT 1 gm; Calories
  18 Sodium 28 mg
  Food Exchange Per Serving: Up to 1 Tablespoon may be considered
  "Free".  If you use 3 Tablespoons count as 1 Fat Exchange.
  Low-sodium Diets: This recipe is suitable, but should be used with
  fresh pork, not ham or Canadian style bacon.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Chiffon Mold
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 6 servings
 
      1 tb Gelatin; Granulated               1/2 c  Water; Cold
      3 md Eggs, Separated                   1/4 c  Cocoa; Dry (25 Grams)
    1/8 ts Salt;                           1 1/2 ts Vanilla; Real(No Artificial)
    1/2 ts Chocolate Extract; Pure                  Artifical Sweetener ;*
    1/8 ts Cream Of Tartar;                   42 g  Ladyfingers; 6 Small
 
  * Use enough artificial sweetener to substitute for 2/3 cups sugar.
  Soak gelatin in cold water.  Beat egg yolks until light; add cocoa,
  salt, and milk; beat until smooth.  Turn into the top of a double
  boiler. Cook over simmering water stirring constantly until thick and
  smooth. Remove from heat.  Add vinilla, chocolate extract and
  artificial sweetener; mix well. Add chocolate mixture to gelatin and
  stir until gelatin is completely dissolved.  Chill in refrigerator,
  stirring occasionally until mixture sets to the consistency of
  unbeaten egg whites. Meanwhile split lady fingers. Place halves
  upright ( flat side in) around outer sides of a 4-cup mold. When
  chocolate mixture is partially thickened, beat egg whites and cream
  of tartar until stiff.  Fold into chocolate mixture; blend
  thoroughly. Carefully spoon into mold.  Cover with clear plastic
  wrap. Chill for 3 to 4 hours or until set.  Unmold onto a serving
  plate as you would any gelatin mixture.  To serve, cut into six
  slices.
  
  Makes 6 Servings of 2/3rds cup chocolate mold plus 2 ladyfinger
  halves.
  
  Nutritive Values Per Serving: CHO 11 gm; PRO 7 gm; FAT 4 gm;
  Calories 103; Sodium 100 Mg
  
  Food Exchanges Per Serving: 1 Fruit Exchange Plus 1 Low-Fat Meat
  Exchange Low-Sodium Diets: Omit Salt
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rice and Cheese Casserole
 Categories: Diabetic, Rice, Cheese, Main dish, Casseroles
      Yield: 6 servings
 
  2 1/2 c  Cooked brown rice                        -cheese
      3    Green onions, chopped             1/2 c  Low-fat milk
      1 c  Low-fat cottage cheese            1/2 ts Dijon-style mustard
      1 ts Dill weed                                Nonstick vegetable spray
    1/4 c  Freshly grated Parmesan        
 
  Combine all but the last ingredient in a mixing bowl.  Pour into a
  casserole dish coated with nonstick vegetable spray.  Bake in a
  preheated 350 degree oven for 15 to 20 minutes. Serves: 6 (3/4 cup
  servings)
  
  Calories: 225, Protein: 14 g, Fat: 4 g, Carbohydrates: 34 g, Fiber:
  2.5 g, Cholesterol: 10 mg, Sodium: 328 mg, Potassium: 218 mg
  
  Exchange:  1 1/2 starch/bread 1/2 lean meat 1 low-fat milk
  
  From:  UCSD Healthy Diet for Diabetes cookbook Posted by: Debbie
  Carlson - Cooking Echo
  
  RECIPE CLIPPED by Joan Johnson
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black Beans and Rice
 Categories: Diabetic, Rice, Beans, Vegetarian
      Yield: 4 servings
 
      1 lb Black beans;                      1/2 c  Vinegar;
      1 ts Oregano;                            1    Green pepper; chopped
      1 lg Onion; chopped                      2 c  Cooked brown rice;
      3    Bay leaves;                         2 ts Olive oil;
      1 cl Garlic;                             1    Ham hock; trim fat
 
  Wash the beans and soak overnight in 2 quarts of cold water. Saute the
  onion ( and it's just as good if you leave the onion raw), garlic and
  pepper in the oil. Combine all the ingredients except the vinegar and
  rice, and cook over low heat until the beans are tender. Add the
  vinegar and serve over the rice.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vegetable Gumbo
 Categories: Diabetic, Vegetarian, Vegetables
      Yield: 6 servings
 
      1    Onion; chopped                    1/2 c  White Grape Juice;
    1/2    Green pepper; diced               1/2 c  Water;
      2    Ribs Celery; diced                1/4 ts Tabasco sauce;
      1    Clove garlic; minced              1/4 ts Paprika;
      1 lb Okra; sliced, fresh, frozen         2 tb Fresh parsley; chopped
      1 lb Tomatoes; fresh, or canned          1 tb Basil or Rosemary; minced
      2 c  Corn; fresh, frozen, canned              Vegetable coating spray
      1 ts Vegetable Bouillon granules;   
 
  Method: In a large heavy stew pot, place bouillon and 1/2 C white
  grape juice, onion, green pepper, celery garlic, cook until tender,
  5-7 minutes. Add other ingredients, cook over low heat, stirring
  occasionally to keep from sticking to bottom. Cover and simmer gently
  until corn and okra are done. (or simmer in crockpot 6-7 hours)
  
  Note:  Cut fresh corn from cob with a sharp knife, then scrape the
  remaining corn off the cob.  Four ears will make about two cups. If
  you use dried herbs, rub them with the palms of your hands before
  adding to the pot, this releases their aroma and goodness. Exchanges:
  1 Veg, 1 Bread, and 107 calories. Update old family favorite - Alice
  in Houston
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Red Beans and Rice #4
 Categories: Diabetic, Rice, Main dish, Vegetables, Beans
      Yield: 4 ser(1 cup)
 
      2 cl Garlic; minced                      2 ts Tabasco sauce;
    1/3 c  Onion; diced                        2 c  Brown rice; cooked
    1/8 ts Cayenne;                            2 c  Red beans; cooked
    1/8 ts Cumin;                              1 c  Ham; cooked and diced
    1/8 ts Chili powder;                  
 
  In a large pan, saute garlic and onion with seasonings.  Add rice,
  beans and ham; cook over medium heat.  Stir in approximately 1/4 cup
  water or liquid from beans.  Cook until heated through.
  
  Serves:  4 (1 cup servings)
  
  Calories: 306 Protein: 19 g Fat: 4 g Carbohydrates: 48 g Fiber: 10.4 g
  Cholesterol: 21 mg Sodium: 555 mg (high in sodium) Potassium: 731 mg
  
  Exchange:  3 starch/bread 1 medium-fat meat
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Ice Cream, Lowfat
 Categories: Diabetic, Desserts, Ice creams
      Yield: 8 servings
 
MMMMM------------------------INGREDIENTS-----------------------------
      8 oz Pet Lite Milk;                      1 ts Vanilla;
      4 pk Sugar Substitute;             

MMMMM-----------------ADD: ONE OF THE FOLLOWING----------------------
      2    Peach; peeled & diced               8 oz Orange Juice;
      1    Banana; mashed                      2 c  Strawberries; crushed
      4 sl Pineapple with juice;          
 
  Directions: Mix all together and put in freezer of refrigerator until
  hardened. Remove - break up - put in blender and whip until creamy.
  Serve. Can also be made in one of the small electric machines, or one
  of those that goes in freezer. Calories: 75 cal. Exchanges: 1/2 Milk
  and 1/2 Fruit
  
  From Files of A.Broaddus 6-24-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Jiffy Fruit Cobbler
 Categories: Diabetic, Desserts
      Yield: 6 servings
 
      1    Canned peaches; apricots;                Cinnamon; to taste
           Or fruit cocktail;..in              1 c  Biscuit mix;
           Fruit juice                       1/3 c  Milk;
      2 ts Tapioca; minute                
 
  Preheat oven to 350 degrees. Combine fruit and juice, tapioca and
  cinnamon in a 9 inch pie plate, set aside. Stir together biscuit mix
  and milk in a small bowl. Top fruit mixture with 6 equal sized
  'mounds' of biscuit dough.
  
  Place fruit mixture with the biscuits on top of the oven. Bake 25-30
  minutes.
  
  Serve warm with fruit dished on top of biscuit.
  
  1 serving = 170 cal. 1 brd, 3/4 fruit, 1 fat. Carbs = 27, pro = 3, f
  = 5
  
  Approved by the Diabetes Assoc.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Miracle Rise Chocolate Cake
 Categories: Diabetic, Desserts, Cakes
      Yield: 12 servings
 
MMMMM------------------------INGREDIENTS-----------------------------
      1 pk Active dry yeast;                   2 c  Flour; Pillsbury's All Purp.
    1/2 c  Warm water;                         1 tb Baking Powder;
      2    Eggs; OR EGG SUBSTITUTE;            1 ts Soda;
    1/2 c  Skim milk'                        1/2 ts Salt;
    1/3 c  Vegetable Oil;                      1 ts Vanilla;
      3 tb Sweet*10 Liquid;                    1 ts Red food coloring;
    1/2 c  Cocoa;                         
 
  Directions: Spray a 9-in tube or Bundt pan. In a large mixer bowl,
  soften yeast in warm water.  Add egg substitute, milk, oil and
  Sweet*10. Beat 2 minutes at high speed. Add cocoa, dry ingredients,
  vanilla and food coloring. Blend at low speed; beat 3 minutes at
  medium speed. Pour batter into greased 9-inch Bundt pan or tube pan.
  Cover with foil; let rise in warm place for 45 minutes. Bake at 350
  degreds for 30 to 35 minutes until a wooden pick inserted in center
  of cake comes out clean. Invert immediately onto wire rack.  Cool.
  1/12th of cake has 145 calories. Exchange values - 1/2 skim milk; 1
  Fruit, 1 Fat Created by Pillsbury Kitchens
  
  Exchange From files of A.Broaddus 6-29-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Wild Rice-Stuffed Squash
 Categories: Diabetic, Vegetables, Vegetarian, Rice
      Yield: 4 servings
 
      2 md Acorn Squash;                     1/2 c  Walnuts; chopped
    1/2 c  Wild Rice; cooked                   1 tb To 2 tb Frozen Orange Juice;
      1 ts Orange Rind; grated                      Concentrate
 
  Cut the squash in half and remove the seeds.  Combine the remaining
  ingredients and fill the squash with the mixture. Place in a baking
  pan. Cover with aluminum foil or a lid and bake in a 400-degree oven
  for about 35 minutes, or until the squash is fork-tender. Extra
  orange juice concentrate can be drizzled over the squash just before
  serving.
  
  Serves 4
  
  One Serving = Calories: 204 Carbohydrates: 28 Protein: 5 Fat: 10
  Sodium: 20 Potassium: 610 Cholesterol: 0
  
  Exchange Value: 2 Bread Exchanges + 2 Fat Exchanges
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry-Stuffed Acorn Squash
 Categories: Vegetables, Diabetic, Vegetarian
      Yield: 4 servings
 
      2 md Acorn squash;                       1    Orange; peeled and chopped
      1    Apple; chopped                    1/2 ts Cinnamon;
    1/2 c  Cranberries; fresh or frozen        2 ts Honey or Equal Sweetner;
           -chopped                       
 
  Cut the squash in half and remove the seeds.  Combine the remaining
  ingredients, except the honey or sweetener.  Fill the squash with the
  mixture.  Drizzle the honey or sweetener over the squash.  Place in a
  baking pan. Cover with aluminum foil or a lid and bake for 25 minutes
  in a 400 degree oven.  Remove the foil and continue baking until the
  squash is tender, about 20 minutes.
  
   Serves 4
  
   One Serving = Calories: 125 Carbohydrates: 31 Protein: 2 Fat: 1
  Sodium: 2 Potassium: 608 Cholesterol: 0
  
   Exchange Value: 1 Bread Exchange + 1-1/2 Fruit Exchanges
  
   Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black Forest Parfait
 Categories: Diabetic, Desserts, Cheese
      Yield: 6 servings
 
      3 oz Neufchatel cream cheese;          1/3 c  Cherry juice;
      2 c  Skim milk; cold                     1 cn Red sour pitted cherries;
      3 oz Pkg. Jell-o sugar-free;                  -1 lb., water packed
           -instant chocolate pudding;         6 pk Equal sweetener;
      1 tb Cornstarch;                    
 
  Blend cream cheese with 1/4 cup skim milk on low speed of electric
  mixer, until smooth.  Add remaining milk and pudding mix. Mix 1 or 2
  minutes or until smooth.
  
  Mix cornstarch in cherry juice until dissolved.  Add to cherries and
  cook until it boils for 1 minute. Remove from heat and stir in Equal.
  
  Alternately spoon pudding and cherries into parfait dishes, ending
  with pudding.  Garnish with 2 cherries.
  
  Nutrients per serving:  Calories 116, fat 3.5gm, cholesterol 14mg,
  carbohydrate 16g, sodium 304mg.
  
  Exchanges:  Bread 1/2, milk 1/2, fruit 1/2, fat 1.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberries Romanoff
 Categories: Diabetic, Desserts
      Yield: 1 servings
 
MMMMM------------------------PER SERVING-----------------------------
    1/4 c  Lowfat yogurt; put in               4    Strawberries; fresh or
           -custard cup                             -thawed frozen
      4 pk Equal sweetner; up to 5               ds Nutmeg;
 
  For each serving, mix yogurt with Equal and a dash of nutmeg. Then add
  strawberries and stir.  Serves 1.
  
  Nutrients per serving:  Calories 57, fat 1g, cholesterol 0mg,
  carbohydrate 5g, sodium 40mg.
  
  Exchanges:  Milk 1/2, fruit 1/3.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williamson, M.S.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Our Lemon Pie
 Categories: Diabetic, Desserts, Pies
      Yield: 8 servings
 
      3 tb Margarine;                         27 pk Equal sweetener;
     10    Graham cracker squares;             2    Egg yolks;
    1/2 c  Skimmed evaporated milk;            2 lg Lemons; 1/2 cup juice
           -cold                               3    Egg whites;
      1 pk Dream Whip;                         3 tb Sugar;
 
  Melt margarine on medium to low heat.  Roll graham crackers into
  crumbs with rolling pin.  Mix crumbs and melted margarine. Pat to
  make crust on bottom and sides of pie pan. Chill.
  
  Add cold evaporated milk to Dream Whip (do not add vanilla). Sprinkle
  in 24 pkg. Equal.  Mix and beat according to directions. Beat egg
  yolks slightly, and gradually stir in lemon juice. Gradually fold in
  the whipped Dream Whip.  Spread in pie crust.  Turn on broiler so it
  will get hot. Beat 3 egg whites frothy (use clean beaters so whites
  will beat up as fluffy as possible).  Add 1 tbs. sugar and beat until
  blended in. Add another tbs. sugar and 3 Equal pkg. and beat until
  soft peaks form. Spread meringue over top. Spread meringue to stick
  to the edges so it won't shrink when you broil it.
  
  Put under broiler for 30-60 seconds until meringue is lightly
  browned. IT DOESN'T TAKE LONG AT ALL AND IS EASY TO BURN. The flavors
  will blend better if you chill for 5 hours.
  
  Nutrients per serving:  Calories 144, fat 5g, cholesterol .6mg,
  carbohydrate 27g, sodium 81mg.
  
  Exchanges:  Bread 1, fruit 1/2, milk 1/2, fat 1.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Banana Bread
 Categories: Diabetic, Breads/bm, Low-fat/cal
      Yield: 20 servings
 
    1/4 c  Sugar;                              1 ts Baking soda;
    3/4 c  Sugar Twin;                         2 c  Flour;
    1/3 c  Margarine;                          4 tb Milk;
      1    Egg;                              3/4 ts Vinegar;
      2    Egg whites;                         3    Bananas; ripe, mashed
 
  Blend sugar, Sugar Twin, and margarine.  Add eggs and mix well. Sift
  flour and soda into bowl and stir. Mix milk and vinegar together,
  then add to mixture. Fold in bananas. Bake 1 hour at 350 degrees in
  greased 9 x 5 loaf pan.  Let cool and cut into 20 slices.
  
  Nutrients per slice:  Calories 108, fat 3.6g, cholesterol 14 mg,
  carbohydrate 17g, sodium 63mg.
  
  Exchanges:  Bread 1, fruit 1/4, fat 1.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Southern Cornbread
 Categories: Diabetic, Breads/bm, Low-fat/cal
      Yield: 12 servings
 
      1 c  Yellow cornmeal;                  3/4 ts Salt substitute;
      1 c  Flour;                              1 md Egg; slightly beaten
      4 ts Baking powder;                      1 c  Skim milk;
 
  Sift dry ingredients together.  Add egg and milk; mix well. Pour into
  12 x 8-inch pan which has been sprayed with a nonstick vegetable
  coating. Bake at 425 for 25 minutes. Cut into 12 squares.
  
  Nutrients per serving:  Calories 81; fat 1g, cholesterol 0,
  carbohydrate 15g, sodium 142mg.
  
  Exchanges:  Bread 1
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Stewart's Salad
 Categories: Diabetic, Salads, Main dish, Cheese, Low-fat/cal
      Yield: 12 servings
 
MMMMM-------------------------1ST LAYER------------------------------
      2 pk 3 oz.sugar-freelemon Jell-o;             -Few drops
           -(prepared)                        20 oz Can crushed pineapple;
      2 dr Green food coloring;                     -in own juice; drained

MMMMM-------------------------2ND LAYER------------------------------
      1 pk 8 oz. lite cream cheese;            1 pk Lite Dream Whip*; make with
           -softened                                -skim milk

MMMMM-------------------------3RD LAYER------------------------------
      1 c  Pineapple juice; unsweetened        2    Egg yolks;
      2 tb Flour;                             16 pk Equal sweetener;
 
  *May use 8 oz. Lite Cool Whip.
  
  Mix Jell-o, food coloring, and drained pineapple. Pour into a 9 x
  13-inch pan and chill until firm. Blend the cream cheese and Dream
  Whip together. Spread over chilled Jell-o layer. Chill. Cook third
  layer ingredients until thick; then cool.  Drop by spoonfuls over
  second layer and spread carefully.  Keep chilled until ready to serve.
  
  Nutrients per serving:  Equal, Calories 114, Fat 5 g, Cholesterol 42
  mg, Carbohydrate 12 g, Sodium 129 mg.
  
  Exchanges:  Fruit 1, Fat 1/2.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, and Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pepper's Tuna Casserole
 Categories: Diabetic, Fish, Cheese, Low-fat/cal
      Yield: 8 servings
 
  6 1/2 oz Water-packed tuna;                       Salt; to taste
    1/2 c  Onion; diced                             Pepper; to taste
      6 oz Egg noodles;                        2 sl Light sandwich cheese;
      1 cn Light cream ofmushroom soup;   
 
  Cook noodles; drain.  Mix in all ingredients and top with the cheese.
  Bake at 350 degrees for about 45 minutes to 1 hour.
  
  Nutrients per serving:  Calories 72, fat 3g, cholesterol 5mg,
  carbohydrate 3g, sodium 146mg. Exchanges: Meat 1.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tuna Salad
 Categories: Diabetic, Fish, Salads, Low-fat/cal
      Yield: 6 servings
 
    1/2 c  Low-calorie mayonnaise;                  -and all
      1 tb Lemon juice;                        2 cn 6 1/2 oz. water-packed tuna;
      2 tb Green onions; chopped,tops,       1/2 c  Celery; chopped
 
  Combine all ingredients and toss slightly before serving. Serve on a
  bed of shredded lettuce.  Serves 6. (From Dr. Richard Berger.)
  
  Nutrients per serving:  Calories 131, Fat 4 g, Cholesterol 35 mg,
  Carbohydrate 1 g, Sodium 413 mg.
  
  Exchanges:  Meat 1, Fat 1.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, and Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Scalloped Tuna
 Categories: Diabetic, Fish, Low-fat/cal
      Yield: 5 servings
 
      1 c  Soft breadcrumbs;                 1/2 ts Salt substitute;
  1 1/2 c  Skim milk;                        1/4 ts Pepper;
      1 tb Margarine;                          1 sm Onion; minced
      1    Egg;                                1 ts Parsley flakes;
      2    Egg whites;                     6 1/2 oz Water-packed tuna;
 
  Heat breadcrumbs with milk and margarine until margarine melts.
  Meanwhile, beat egg and egg whites. Stir in salt, pepper, onion,
  parsley flakes, and tuna. Gradually stir in hot milk and crumbs.
  Place in casserole dish and bake at 350 for 25-30 minutes.
  
  Nutrients per serving:  Calories 165, fat 10gm, cholesterol 72mg,
  carbohydrate 14gm, sodium 452mg.
  
  Exchanges:  Bread 1, Meat 1, Fat 1.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Aloha Chicken
 Categories: Diabetic, Poultry, Rice, Main dish
      Yield: 6 servings
 
  2 1/2 lb Chicken pieces; skinned                  -unsweetened
      2    Chicken Bouillon cubes;           1/2 c  Juice from pineapple;
           -Borden Low Sodium                  1 ts Light soy sauce;
      1 tb Margarine;                          2 tb Flour;
      1 c  Green pepper; diced (1 med.           ds Pepper;
           -pepper)                        4 1/2 c  Rice; cooked
      1 c  Radishes; thinly sliced                  Chow mein noodles; optional
      1 c  Pineapple chunks; canned,      
 
  Simmer the chicken in water with bouillon cubes. Remove meat from
  bones and cut into chunks.  Save 1 cup of chicken broth. While
  chicken is cooking, melt margarine in frying pan or wok and saute the
  radishes, green peppers, and pineapple until crisp tender, but not
  brown. (Put rice on to cook.) Mix 1 cup saved chicken broth with 1/2
  cup pineapple juice and 1 tsp. soy sauce.  Add to pan.
  
  Mix flour with 1 Tb. cold water and stir to remove lumps. Add to
  vegetables.  Add cut up chicken and a dash of pepper, and cook until
  everything is hot. Serve over rice. If desired, sprinkle chow mein
  noodles on top.  Serves 6.  (Portion is 3/4 cup mixture served over
  3/4 cup cooked rice.)
  
  Nutrients per serving:  Calories 320, fat 7g, cholesterol 58mg,
  carbohydrate 39g, sodium 314mg.
  
  Exchanges:  Bread 2 1/2, Meat 2.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williams, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Monster Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 36 servings
 
    1/4 c  Egg; White                          1 ts Vanilla
    1/4 c  Brown Sugar;                      1/3 c  Vegetagble oil
    1/2 c  Sugar;                              4 c  Rolled oats
           -sugar substitubed may be           1 ts Baking oats
           Used                              1/2 c  Semisweet chocolate chips;
      1 c  Peanut butter; crunchy         
 
  Place eggs whites, sugars, peanut butter, vanilla and oil in a mixer
  bowl and mix at medium speed to blend well.  Add oatmeal, baking soda
  and chocolate chips tp creamy mixture anmd mix at medium speed to
  blend. Drop dough by 1 1/2 tablespoonfuls (level no 40 dipper) onto
  cookie sheet that have been sprayed with or lined with aluminum foil.
  Press each cookie down lightly to 1/2 thick with back of a tablespoon
  dipped in cold water. Bake at 350 for 12 minutes, or until cookies
  are lightly browned and firm. Remove them to a wire rack and cool a
  room temperature. Food Exhcanges per serving: 1 STARCH/BREAD
  EXCFHANGE  + 1 FAT EXCHANGE; CAl: 137, fat 7g, CHO: 16 g, Na: 44mg,
  PRO: 4g, CHO: 0
  
  Source: Desserts for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Soft Molasses Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 30 servings
 
    1/4 c  Sugar;                              1 ts Cinnamon;
    1/2 c  Molasses;                           1 ts Ginger;
    1/2 c  Vegetable shortening;             1/2 ts Nutmeg;
      2    Large eggs;                       1/4 c  Sugar;(dry sugar substitute)
  2 3/4 c  All-purpose flour;                1/2 c  Coffee;(hot)
      2 ts Baking soda;                        1 tb Lemon juice;
 
  Cream sugar, molasses and shortening together at medium speed until
  light and fluffy.  Add eggs and mix at medium speed until creamy,
  scraping down the bowl before and after adding eggs.  Stir flour,
  baking soda, cinnamon, ginger, nutmeg, salt and dry sugar substitute
  together to blend well, and then add, along with coffee and lemon
  juice, to creamy mixture. Mix at medium.  Mix at medium speed until
  creamy. Drop dough by 1 1/2 Tablespoon onto cookies sheets that have
  been sprayed with pan spray or lined with aluminum foil. Bake at 375
  for 12 to 14 minuntes, or until cookies are firm.  Remove them to a
  wire rack and cool to room temperuture. Food exchanges per servings:
  1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE CAL: 101, FAT: 4g, CHO: 15g
  Na: 103mg, PRO: 2g, CHO: 18mg
  
  Source: Desserts for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and Her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hermits
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
    1/2 c  Margarine; (1 stick)                     -to 1/4 cup sugar
    2/3 c  Brown sugar;                        1 ts Cinnamon;
      2    Large eggs;                       1/2 ts Nutmeg;
      2 c  All-purpose flour;                1/4 ts Ginger;
      1 ts Baking powder;                    1/4 c  English walnuts; chopped
    1/4 ts Salt;                             1/4 c  Raisins;
           Dry sugar substitute equal;       1/4 c  Water at room temperature
 
  Cream margarine and brown sugar together at medium speed until light
  and fluffy.  Add eggs and mix at medium speed for 1 minute, scraping
  down the bowl before and after adding eggs.  Stir flour, baking
  powder, salt, dry sugar substitute, cinnamon, nutmeg, ginger,
  walnuts, and raisins together to blend well.  Add along with water,
  to creamy mixture; mix at medium speed to blend well.  Drop dough by
  1 1/2 tablespoon onto cookie sheets that have been sprayed with pam
  spray or lined with aluminum foil. Bake at 350 for 10 to 12 minutes,
  or until cookies are browned on the bottom. Remove them to wrie rack
  cand cook to room temperature. Food exchanges per serving: 1
  STRACH/BREAD EXCHANGE & 1 FAT EXCHANGE Calories: 114, FAT: 5g, CHO:
  15g, Na: 89, PRO: 2g, Cholesterol: 23 mg
  
  Source: Desserts for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Dunking Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 36 servings
 
    1/2 c  Margarine; (1 stick)              1/2 c  Egg whites;
    1/2 c  Sugar;                              2 c  All-purpose flour;
    1/4 c  Brown sugar;                      1/4 c  Cocoa;
           Dry sugar substitute equal        1/2 c  Baking soda;
           To 1/4 cup sugar;                 1/4 ts Salt;
      1 ts Vanilla;                       
 
  Cream margarine, sugars and sugar substitute together until light and
  fluffy.  Add vanilla and egg whites, and mix at medium speed until
  creamy, scraping down the bowl before and after adding vanilla and
  egg whites. Stir flour, cocoa, baking soda and salt together to blend
  and add to creamy mixture.  Mix at medium speed to blend.  Cover and
  refrigerate to 1 to 24 hours.
  Return dough to room temperature.  Roll out on a lightly floured
  board to form a 12' square.  Cut across dough a 4" intervals to give
  3 slices which 4" wide and 12" long.  Cut each slice in 12 equal
  portion, 1" by 4". Place dough on cookie sheets that have sprayed
  with pam spray or lined with aluminum foil.  Bake at 350 for about 10
  minutes, or until cookies are firm.  Remove them to a wire rack and
  cool to room temperature.
   Variations:  Cinnamon Dunkin' Cookies.  Omit Cocoa.  Add 1/4 c
  all-purpose flour and 1 1/2 t cimmamon to the flour and other dry
  ingredients. Lemon Dunkin' Cookies. Omit cocoa.  Add 1 t lemon
  flavoring and grated rind from 1 lemon along with the vanilla, and
  add 1/4 cup of all-purpose flour to the flour and other dry
  ingredients. Food exchanges per serving: 1 STRACH/BREAD EXCHANGE + 1
  FAT EXCHANGE CAL: 93, FAT: 4g, CHO: 13g, Na: 33mg, PRO: 2g, CHO: 0
  
  Source: Desserts for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vera's Buttermilk Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
    1/2 c  Margarine; (1 stick)                2 c  All-purpose flour;
    2/3 c  Sugar;                              2 tb Dry Buttermilk;
           Dry sugar substitute equal;         1 ts Baking soda;
           1/4 cup sugar;                    1/4 ts Salt;
      1    Egg; (large)                      1/3 c  Water at room temperature
      1 ts Vanilla;                       
 
  Cream margaring, sugar, and dry sugar substitute together at medium
  speed untill light and fluffy.  Add egg and vnill and mix at medium
  speed for 30 seconds, scraping down the bowl before and after adding
  the egg and vanilla. Stir flour, dry buttermilk, baking soda and salt
  mixture, along with water, to creamy mixture, and mix at medium speed
  to blend well. Drop dough by 1 1/2 tablespoonfuls onto coolie sheeet
  that have been sprayed with pan spray orlined aluminum foil. Press
  cookies down on the bottom. Remove them to a wire rack and cook to
  room temperature. Food exchanges per serving: 1 STRACH/BREAD EXCHANGE
  + 1 FAT EXCHANGE CAL: 96, FAT: 4g, CHO: 13g, Na: 107mg, PRO: 2g,
  Cholesterol: 12mg
  
  Source: Desserts for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pecan Oatmeal Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
      1 c  Rolled oats;                      1/4 c  Egg; whites
    1/2 c  All-bran, Bran Buds, Fiber          1 ts Vanilla
           One or 100% Bran                    3 ts Water
    1/4 c  Pecans;                             1 c  All-purpose flour
    1/2 c  Margarine; (1 stick)              1/2 ts Baking powder
    1/2 c  Sugar;                            1/2 ts Baking soda
    1/2 c  Brown Sugar;                      1/4 ts Salt
 
  Place oatmeal, cereal and pecans in a bowl and mix lightly.  Set
  aside. Cream margarine and sugars together at medium speed until
  light and fluffy. Add eggs whites vanilla and water, and mix at
  medium speed for 1 minute, scraping down the bowl before and after
  adding egg whites, vanilla and water.  Stir flour, baking powder,
  baking soda and salt together and add to creamy mixture and mix at
  medium speed only until oatmeal is blended into dough.  Drop by 1 1/2
  tablespoonfuls onto a cookie sheet that have been sprayed with pam
  spray or lined with aluminum foil. Bake at 375 for about 12 minutes;
  then remove cookies to a wire rack and cool to room temperature.
  Food exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  CAL: 127, FAT: 6g, CHO: 17g, Na: 139mg, PRO: 2g, Cholesterol: 0
  
  Source: Derrests for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Amish Sugar Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
    1/2 c  Sugar;                              1 ts Lemon or alomond flavoring
    1/3 c  Powdered Sugar;                     2 tb Water
    1/4 c  Margerine; (1/2 stick)          2 1/4 c  All-purpose flour
    1/3 c  Vegetable oil                     1/2 ts Baking soda
      1    Egg; (large)                      1/2 ts Cream of tartar;
      1 ts Vanilla                           1/2 ts Salt
 
  Place sugars, margarine and oil in a mixer bowl and mix at medium
  speed until creamy.  Add egg, banilla, flavoring and water, and mix
  at medium speed for 30 seconds, scraping down the bowl before and
  after adding these ingredients. Stir remaining ingredients together
  to blend well; add to creamy mixture and mix at medium speed to
  blend. Form dough into 24 balls using 1 tablespoon dough per ball.
  Place balls on cookie sheets that have been sprayed with pan spray or
  lined with aluminum foil. Press balls down evenly to 1/2' with the
  back of a tablespoon dipped in water. Bake at 375 for 12 to 14
  minutes, or until cookies are browned on the bottom and lightly
  browned around the edges. Remove cookies to a wire rack and cool to
  room temperature. Food exchanges per serving: 1 STARCH/BREAD EXCHANGE
  + 1 FAT EXCHANGE Caloiries: 107, FAT: 5g, CHO: 15g, Na: 50mg, PRO:
  2g, Cholesterol: llmg.
  
  Source: Desserts for Diabetics by Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Peppermint Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 36 servings
 
      1 c  Margarine;(2 sticks)                3 c  All-purpose flour;
  1 1/3 c  Sugar;                            1/2 c  Cocoa;
      1 ts Peppermint; flavoring               2 ts Baking powder;
    1/2 c  Egg; whites at room               1/4 ts Salt;
           -temperature                   
 
  Cream margarine and sugar together at medium speed untill light and
  fluffy. Add flavorings and egg whites, and mix at medium speed for 1
  minute, scraping down bowl before and after adding flavorings and egg
  whites. Stir flour, cocoa, baking powder and salt together to blend
  well; add to creamy mixture.  Mix at medium speed to blend well.
  Cover and refrigerate from 3 hours to overnight.
  Return dought to room temperture.  Roll our on a lightly floured
  board to 1/4 thick.  Cut with a 2 1/2 round cutter or an equivalent
  cutter. Place on cookie sheets that have been sprayed with pan spray
  or lined with aluminum foil.  Bake at 350  for 10 to 12 minutes, or
  until cookies are almost firm. Remove cookies to a wire rack and cool
  to room temperature.
  
  NOTE: Cookies will be soft if kept in an airtight container.  If you
  want them crisp, freeze them or keep them in a container that isn't
  airtight. Food exchanges per servings: 1 STARCH/BREAD EXCHANGE + 1
  FAT EXCHANGE Calories: 115, FAT: 5g, CHO: 16g, Na: 98mg, PRO: 2g,
  Cholesterol: 0 Source:
  
  Desserts for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spoon River Rolled Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 36 servings
 
    1/2 c  Vegetable shortening                1 ts Nutmeg; (optional)
  1 1/4 c  Sugar;                              1 ts Baking powder
      2    Eggs, (large)                       1 ts Baking soda
      1 ts Vanilla                           1/4 ts Salt
      1 ts Lemon extract;                      1 c  Sour cream;
      3 c  All-purpose flour              
 
  Cream shortening and sugar together at medium speed until well
  blended. Add eggs and flavorings, and beat at medium speed until
  creamy, scraping down the bowl before and after adding eggs and
  flavorings. Stir flour, nutmeg if desired, baking powder, baking soda
  and salt together to blend well; add, along with sour cream to
  creamy. Cover and refrigerate from 3 hours to overnight. Return dough
  to room temperature. Roll out on a lightly floured board to 1/4"
  thick.  Cut with a 2 1/2 round cutter or an equivalent (see Note
  below).  Place dough on cookie sheets that have been sprayed with pan
  spray or lined luminum foil.  Bake at 350 for 8 to 10 minutes, or
  until cookies are lightly browned.  Remove them to a wire rack and
  cool to room temperature.
    NOTE: Nutritive values for these cookies are based on the use of
  the 2 1/2 round cutter and weight of a little over 1 ounce per
  cookie. You may use other cutters as long as the finished cookie
  weighs about 1 ounce per cookie, and you might even make a 2-ounce
  cookie and figure the nutritive value and exchanges as twice those
  for the smaller cookie. You may add flavorings other than vanilla and
  lemon; if add nuts, raisins and the like, however, you are altering
  the nutritve values and exchanges for each cookie.
  Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  CAL: 108, FAT: 5g, CHO: 15g, Na: 54mg, Cholesterol: 18mg. Source:
  
  Desserts for Diabeties by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black Walnut Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
    1/2 c  Margerine; (1 stick)                1 ts Black Walnut flavering;
    2/3 c  Sugar                             1/4 c  Water
           Dry sugar substitute equal          2 c  All-purpose flour
           -to equal to 1/4 cup sugar        1/3 c  Black Walnuts (chopped)
           (optional)                          2 ts Dry buttermilk
    1/4 c  Egg; (whites)                       1 ts Baking soda
      1 ts Vanilla                           1/4 ts Salt
 
  Cream margarine, sugar and dry sugar substitute together at medium
  speed until lightly and creamy.  Add egg whites, flavoring and water,
  and mix at medium speed for 30 seconds, scraping down the bowl before
  and after adding egg whites, flavorings and water. Stir flour, nuts,
  dry buttermilk, baking soda and salt together to blend well, and add
  to creamy mixture. Mix at medium speed to blend.  Drop dough by 1 1/2
  tablespoonful onto cookie sheets that have been sprayed with pan
  spray or lined with aluminum foil. Press each cookie down to 1/2
  thick with the back of a tablespoon dipped in cold water.  Bake at
  350 for 12 to 14 minutes, or until cookies are browned on the bottom.
  Remove them to a wire rack and cool room temperature. Food Exchanges
  servings: 1 bread and 1 fat Calories: 107, CHO: 14g, PRO: 2g, FAT:
  5g, Na: 108mg, Cholesterol: 0
  
  Source: Desserts for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sour Cream-Ginger Cookies.
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
    1/4 c  Vegetable oil                     1/2 ts Ginger
    1/2 c  Brown sugar;                      1/2 ts Cinnamon
    1/3 c  Molasses;                         1/2 ts Cloves
      1    Egg; (large)                      1/2 ts Salt
    1/2 c  Sour cream;                       1/2 ts Baking soda
      2 c  All-purpose flour              
 
  Place oil, brown sugar, molasses, egg and sour cream in a mixer bowl
  and mix at medium speed to blend well.  Stir flour, ginger, cinnamon,
  cloves, salt, and baking soda together to blend well, and add to sour
  cream mixture.  Mix at medium speed until creamy.  Drop dough by 1 1/2
  tablespoonfuls onto cookie sheets that have been sprayed with pan
  spray or lined with aluminum foil.  Bake at 375 for about 10 minutes,
  or until cookies are firm and lightly browned.  Remove them to a wire
  track and cool to room temperature.
  Food exchange serving:  1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  CAL: 92, FAT: 4g, CHO: 15g, Na: 90mg, PRO: 1g, Cholesterol: 14mg.
  
  Source: Desserts for Diabetics by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Beet Borscht
 Categories: Diabetic, Soups/stews, Crockpot
      Yield: 4 servings
 
  1 1/2 c  Beet liquid; drained of 1         1/4 ts Salt;
           -can of beets                       1 ts Fresh lemon juice;
    3/4 c  Tomato juice;                     1/4 c  Plain low-fat yogurt;
    1/4 ts Onion powder;                  
 
  Mix all ingredients except yogurt.  Chill 2-3 hours in a covered jar.
  Serve in cocktail glasses or small glass bowls, topping each with 1
  tablespoon yogurt.
  
  4 servings (Yield: 2 cups)                      1 serving: 1/2 cup
  
  Nutritive values per serving: 6 gm. carbohydrates; 2 gm. protein; 0
  gm. fat; 36 calories; 0.6 gm. fiber; 464 mg. sodium; 1 mg. cholesterol
  
  Food Exchange per serving: 1 Vegetable Exchange
  
  Low-sodium diets: This recipe is not suitable ~-----------------------
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Minestrone
 Categories: Diabetic, Soups/stews, Vegetarian, Vegetables, Crockpot
      Yield: 6 servings
 
    1/2 c  Celery; thinly sliced             1/2 c  Carrot; thinly sliced
    3/4 c  (1 lg) Potato; cut 1" pieces             Clove Garlic; minced
     16 oz Can Tomatoes; undrained             1 c  Zucchini; thinly sliced
    1/2 lb Green Beans;cut in 1" pieces      1/2 c  Spaghetti; broken
      3 c  Hot Water;                          2 ts Instant Beef Bouillon powder
      1 ts Basil leaves;                       1 tb Parsley Flakes;
 
   In 3-qt casserole, combine all ingredients. Cover. Microwave at High
  25-35 minutes or until vegetables are tender, stirring once or twice.
  
  PER SERVING: 35 calories, 315 mg sodium, 0 cholesterol Food
  Exchanges: 1 1/2 vegetables Exchanges
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Grandma Weiss's Kimmel Soup
 Categories: Diabetic, Main dish, Soups/stews, Crockpot
      Yield: 4 servings
 
      2 tb Caraway seed;                     1/4 ts Paprika;
  1 1/4 tb Margarine;                          2 tb Parsley; chopped
      2 tb Flour; divided                      2 ts Salt; maybe
      4 c  Water, divided                      1    Egg;
 
  Cut a small square of cheesecloth and tie the caraway seed in it
  securely, or sew the bag closed to be srue that caraway seeds do not
  fall into the soup. Set aside. In a 2-quart pot melt margarine and
  stir in 1 tb of flour. Cook until light brown. Then gradually stir in
  1 c of water and the paprika, stirring constantly so that misture
  doesn't lump. Add the remaining 3 cups of water. Add the caraway
  seed, the parsley and t teaspoon of the salt.  Cover and simmer for
  15 or 20 minutes. In a small bowl stir together the remaining
  tablespoon of flour, the remaining salt, and the egg.  Drop by
  teaspoonfuls, and the egg. Drop by teaspoons into the soup. Cook 10
  minutes longer.  Discard bag of caraway seeds and serve.
  
  Serves 4; 65 calories per serving.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hearty Vegetable Soup
 Categories: Diabetic, Soups/stews, Main dish, Crockpot, Vegetarian
      Yield: 4 servings
 
  3 1/2 c  Boiling Water                     1/2 c  Green pepper; coarsely,
      2    Chicken bouillon cubes;                  - chopped
     16 oz Can Tomatoes;                     1/2 ts Salt
    1/2 c  Onion; chopped                      1 tb Lemonjuice;
    1/2 c  Carrot; thinly sliced             1/2 ts Sage; crushed dried
    1/2 c  Celery; diagonally sliced         1/2 ts Pepper sauce; hot
 
  Combine all ingredinets in a 3 to 4-qt pot.  Bring to a boil, stirring
  todissolve bouillcoubes.  Cover and simmer gently for 1 hour.  Stir
  occaionally to break up tomatoes into bitsized pieces.
  Food Exchanges per serving:  2 VEGETABLE EXCHANGES CHO: 12g; PRO: 2g;
  FAT: 1g; CAL: 54; LOW-SODIUM DIETS: Omit salt. Subsititue low-sodium
  bouillon cubes and unsalted canned tomatoes. Add dried basil.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tuscany White Bean Soup
 Categories: Diabetic, Main dish, Crockpot, Beans, Soups/stews
      Yield: 4 servings
 
    1/4 c  Onion; chopped                      2    Bay leaves; large
    1/2 ts Garlic; minced                      1 ts Dried basil; cri,b;ed
      3 tb Olive oil; divided                1/2 ts Salt
    1/2 lb Dry great nothern beans;          1/2 ts White pepper; ground
           -washed                             2 tb Parsley; fresh chopped
      2 qt Water                               2    Green onion; chopped
 
  Saute onion and garlic in 2 tablespoons of olive oil until soft,
  stirring often.  Add bean, water, bay leaves, and basil.  Bring
  mixture to a boil, reduce to a simmmer, and cover. Continue cooking
  until beans are tender, about 2 hours, adding more liquid if
  necessary and stirring occasionally. Season with salt and pepper.
  Cool soup, puree beans in a blender or food processor fitted with
  steel blade. Return pureed soup to pot; reheat over moderate heat.
  stirring often. Blend in remaining olive oil. Serve soup hot,
  garnished with chopped parsley and green onions. If soup is too
  thick, add water or chicken broth. Food Exchange Per Serving: 2 1/2
  STRARCH/BREAD EXCHANGES + 1 LEAN MEAT EXCHANGE + 1 FAT EXCHANGE  CAL:
  293; CHO: 37g; PRO: 13g; FAT: 11g; SOD: 256; CHOL: 0g;  LOW-SODIUM:
  Omit Salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,
  R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rio Grande Kidney Bean Soup
 Categories: Diabetic, Soups/stews, Main dish, Crockpot, Beans
      Yield: 6 servings
 
      1 sl Bacon;                              3 c  Beef broth;
      1 ts Garlic; minced                      3    Bay leaves;
    1/2 c  Onion; chopped                    1/2 ts Salt;
  2 1/2 c  Kidney beans; canned with         1/8 ts Ground pepper; freshly
           -liquid                           1/4 ts Dried basil; crumbled
 
  Fry bacon over medium heat in heavy frying pan; crumble bacon and set
  aside.  Reheat bacon drippings over medium heat; saute garlic and
  onion until tender, stirring occaionally.  Puree beans in blender or
  food processor fitted with steel blade and stir into onion mixture.
  Blend in crumbled bacon and remaining ingredients, stirring
  occasionally until soup is hot.  Remove and discard by leaves.  Soup
  will thicken as it stands and be thinned with water or additional
  beef broth. Food Exchanges per serving:  1 VEGETABLE EXCHANGE + 1
  STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE; CHO: 19g; PRO: 8g; FAT: 3g;
  CAL: 136 LOW-SODIUM DIET: This recipe is not suitable.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tex-Mex Corn Soup
 Categories: Diabetic, Mexican, Soups/stews, Crockpot, Main dish
      Yield: 8 servings
 
      1 tb Margarine                                -liquid
    1/2 c  Onion; chopped                     16 oz Whole Kernel corn; including
      1 c  Sweet red pepper                         -liquid
      1 ts Red pepper flakes;                1/4 ts Salt
      4 c  Chicken broth                     1/4 ts Ground white pepper; fresh
     17 oz Creamed corn; included         
 
  Melt margarine in a large saucepan; saute onion and sweet pepper with
  red pepper flakes until tender, stirring occasionally, about 2
  minutes. Sir in chicken broth and both cans of corn.  Continue
  cooking until the is very hot. Add salt and pepper and serve
  innediately. Food exchanges per serving 2 STARCH EXCHANGES + 1 FAT
  EXCHANGE  CHO: 31g; PRO: 6g; FAT: 8g; CAL: 205;  LOW-SODIUM DIETS:
  Omit salt and substitute unsalted broth and cannned vegetables.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chinese Chicken Corn Soup
 Categories: Diabetic, Soups/stews, Crockpot, Vegetables, Main dish
      Yield: 6 servings
 
      3 c  Chicken broth;                      2 tb Cold water
  8 1/4 oz Can creamed corn; 1                 2    Egg; whites
      1 c  Chicken; diced, cooked,             2 tb Parsley; finely, minced,
           -skinned                                 -fresh
      1 tb Cornstarch                     
 
  Combine chicken broth, corn, and chicken pieces in a large saucepan.
  Bring mixture to a boil over medium heat, stirring occasionally.
  Blend cornstarch with cold water and add to soup.  Continue cooking,
  uncoverd, for 3 minutes.  Beat egg whites untill foamy; stir into
  soup. Reduce heat to a simmer and cook until foamy. Ladle soup into
  individual bowls and garish with parsley.  Serve hot.
  Food Exchanges per serving: 2 MEAT EXCHANGES + 1 STARCH/BREAD
  EXCHANGES. CHO: 14g; PRO: 16g; FAT: 4g; CAL: 156; LOW-SODIUM DIETS:
  Substitute unsalted broth.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black Bean Soup
 Categories: Diabetic, Main dish, Soups/stews, Crockpot, Beans
      Yield: 6 servings
 
      1 sl Bacon;                          2 1/2 c  Water
    1/2 c  Onion; chopped                    1/2 ts Cumin
      1 c  Celery;                           1/2 ts Salt
  2 1/2 c  Black beans; cooked, drained      1/2 ts Ground pepper, freshly
 
  Fry bacon over medium heat in small heavy in small heavy frying pan;
  crumble bacon and set aside.  Heat bacon drippings over medium heat;
  saute onion and celery until tender, stirring occasionally.  Puree
  beans in blender or food processor fitted with steel blade stir into
  vegetables. Mix in crumbled bacon and remaining ingredients, stirring
  occasionally until soup is hot.  Soup will thicken as it stands and
  can be thinned with additional water.  Serve hot.
  Food Exchanges per serving: 1 STARCH EXCHANGE + 1/2 FAT EXCHANGE CHO:
  18g; PRO: 6g; FAT: 3g; CAL: 124; LOW-SODIUM DIET: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fish Chowder
 Categories: Diabetic, Main dish, Crockpot, Fish, Vegetables
      Yield: 6 servings
 
      1 lb Fish fillets; fresh or            1/2 c  Celery; chopped with leaves
           -frozen                           1/3 c  Catsup;
      4 sl Bacon;                              2 ts Worcestershire sause;
    3/4 c  Onion; chopped                      1 ts Salt
     16 oz Can tomatoes;                     1/8 ts Thyme; dried
      2 c  Boiling water                     1/8 ts Marjoram;
      1 c  Potatoes; raw diced                 1 tb Parsley; minced, fresh
    1/2 c  Carrot; diced                  
 
  Thaw fish fillets if frozen.  Remove bones and skin from fish; cut
  fish into 1-inch pieces.  Cut bacon into 1/2-inch pieces.  In a large
  saucepan over moderate heat, fry bacon until crisp, turning
  freguently. Add onion, and cook and stir over moderate heat until
  tender and translucent. Cut tomatoes into bit-sized piece.  Add
  tomatoes, tomato liquid from can, and all remaining ingredients
  except the fish and the parsley to the onions. Bring to a boil;
  reduce heat to low, cover, and simmer for about 45 minutes.  Add
  fish; cover and simmer for another 10 to 12 minutes, until fish
  flakes and is tender. Garnish each serving with a sprinkle of
  parsley. Food Exchanges per serving: 2 MEAT EXCHANGES + 1
  STARCH/BREAD EXCHANGES CHO: 14g; PRO: 22g; FAT: 8g; CAL: 213;
  LOW-SODIUM DIET: Omit salt.  Omit bacon.  Use unsalted cannned
  tomatoes and low-sodium catsup
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.D. and Katarine Middleton.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Greek Egg-Lemon Soup
 Categories: Diabetic, Soups/stews, Main dish, Rice, Crockpot
      Yield: 4 servings
 
      4    Chicken bouillion cubes;          1/4 ts Mixed herb seasoning;
      4 c  Boiling water                            Dash of coarsely ground
      2 tb Rice; raw                                -pepper
      2 md Eggs; beaten                             Parsely sprigs
      2 tb Lemon juice, fresh             
 
  Dissolve bouillon cubes in boiling water; add rice slowly so as not
  to stop the boiling.  Cover, reduce heat to low, and let simmer
  gently for 15 minutes or until rice is tender but firm.  Combine eggs
  and lemon juice. Slowly pour half of hot mixture into egg mixture,
  stirring quickly. Return to remaining soup, and cook over very low
  heat 3-4 minutes, stirring constantly, until mixture is smooth and
  coats the spoon. (Avoid boiling or high heat to prevent curdling.)
  Stir in herb seasoning immediately. Food exchanges per serving; 1/2
  STARCH EXCHANGE + 1/2 MEDIUM-FAT EXCHANGE CHO: 6g; PRO: 4g; FAT: 3g;
  CAL: 69; Low-sodium diets; Substitute 4 cups unslated chichen broth
  for bouillion cubes and water.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,
  D.R.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Zucchini Soup
 Categories: Diabetic, Soups/stews, Side dishes, Crockpot, Curries
      Yield: 4 servings
 
      1 lb Small zucchini; cleaned &           2 tb Water
           -sliced thinly                    1/2 ts Curry powder;
      1 tb Margarine;                        1/2 ts Salt
      2 tb Onion; chopped finely             1/2 c  Skin milk;
      1    Clove garlic; crushed           1 3/4 c  Chicken broth;
 
  Set aside a few slices of zucchini for garnish.  Heat margarine in a
  heavy, deep skillet. Add onion, arlic, remaining zucchini, and water.
  Cover and simmer gently for 10 minutes; stir with a wooden spoon
  while cookin. Remove from heat; add all remaining ingredients and mix
  well. Turn into blender of food proccessor fitted with stell blad and
  blend for 30 seconds. Serve hot or well chilled.  Garnish each bowl
  with thin slices of zucchini. Food Exchanges per serving;  1
  VEGETABLE EXCHANGES plus 1 FAT EXCHANGE CHO: 6g; PRO: 3g; FAT: 4g;
  CAL: 64 LOW-SODIUM DIETS: Omit salt. Substitute unsalted chicken
  broth.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbot Hess, R.D.,
  M.S. and Katharine Middleton.
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sunday Italian Vegetable Soup
 Categories: Diabetic, Main dish, Soups/stews, Vegetables, Crockpot
      Yield: 6 servings
 
    1/2 c  Dry navy beans;                     1 c  Zucchini; sliced
           Water                             1/2 c  Celery; sliced
      4 c  Chicken broth;                    1/2 c  Chick peas; (garbanzo beans)
    3/4 c  Carrot; sliced, peeled                   -drained canned
    1/2 c  Potato; sliced with peel          1/2 c  Rotini or other pasta;
      1 tb Corn oil;                                -uncooked
    1/2 c  Onion; sliced                       1 tb Parsly; finely minced fresh
     16 oz Can Italian tomatoes;               2 ts Dried basil; crumbled
           -including liquid                 1/4 ts Salt
      2 c  Cabbage; sliced thinly            1/4 ts Ground pepper; freshly
 
  Cover navy beans with water in a large pot.  Over medium heat, bring
  just to the boiling point.  Remover pan from heat, cover, and let
  stand for 1 hour.  Drain.  Add chicken broth, carrot, and potato.
  Cover and cook over medium heat until vegetables are almost tender,
  about 35 minutes. Heat oil in a small skillet and saute onion until
  tender. Add onion and all remaining ingredients to soup pot.  Cook 15
  minutes or until pasta is cooked.  Serve hot
  Food exchanges per serving: 2 STARCH EXCHANGES + 1 VEGETABLE + 1 FAT
  EXCHANGE. CHO: 34g; PRO: 12g; FAT: 4g; CAL: 216; LOW-SODIUM DIET: Omit
  salt. Substitute canned vegetables and broth
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton.
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mushroom Vegetable Soup
 Categories: Crockpot, Diabetic, Soups/stews, Main dish, Vegetables
      Yield: 6 servings
 
      1 lb Mushrooms; fresh                    2 c  Water
      2 tb Margarine, divided                1/4 c  Tomato paste;
      1 c  Carrot; finely chopped              2 ts Parsley flakes or
      1 c  Celery; finely chopped            1/4 c  Fresh parsley; minced
      1 c  Onion; finely chopped               1    Bay leaf;
      1    Garlic; clove minced              1/2 ts Ground pepper; freshly
 13 3/4 oz Can condensed beef broth;           2 tb Dry sherry
 
  Wash mushrooms; slice half of them and set aside.  Chop remaining
  mushrooms and saute them in 1 tb margarine in a large pot.  Add all
  the vegetables (except the sliced mushrooms) and cook 6-7 minutes,
  stirring often. Stir in all other ingredients except the mushrooms,
  the remaining margarine, and the sherry.   Simmer, covered, for 1
  hour. Puree soup in the blender or food proscessor fitted with steel
  blade. Saute the sliced mushrooms in the remaining 1 tb of margarine.
  Return pureed soup to pot; and sauteed mushrooms and sherry. Reheat
  over moderate heat, stirring. Food Exchanges per serving: 2
  VEGETABLES EXCHANGES + 1 FAT EXCHANGE CHO: 12g; PRO: 5g; FAT: 5g;
  CAL: 108; LOW-SODIUM DIET:  Omit salt. Substitute unsalted beef broth
  and unsalted margarine.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,
  R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Asparagus Salad with Pecans
 Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
      Yield: 6 servings
 
           Water                                    -(see Index)
     24    Asparagus spears, fresh                  -=OR=-
           - medium-sized                      6 tb -prepared light mayonnaise;
      6    Red leaf lettuce; leaves            2 tb Pecans; chopped
      6 tb Buttermilk mayonnaise;         
 
  Bring large pot of water to boil. Wash asparagus and snap off tough
  bottoms os stems.  When water is boiling, add asparagus and let water
  return to a boil.  Cook about 3 minutes, until asparagus is crisp but
  tender. Remove asparagus, run it under cold water, and refrigerate to
  chill. At serving time, line six salad plates with lettuce and
  arrange four spears on each. Top salads ith 1 tb of Buttermilk
  Mayonnaise or commercial light mayonnaise and sprinkle with 1 ts
  chopped pecans. Food Exchange per serving: 1 VEGETABLE EXCHANGE; CHO:
  9g; PRO: 3g; FAT: 2g; CAL: 41 LOW-SODIUM DIET: This recipe is
  excellent.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess.,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Indian Carrot Salad
 Categories: Diabetic, Salads, Vegetables, Vegetarian, Side dishes
      Yield: 8 servings
 
      1 tb Corn oil                          1/2 ts Garlic; minced
      1 tb Lime juice                          4 c  Carrots; sliced & cooked
    1/2 ts Cumin; ground                     1/2 c  Wheat sprouts or cooked
    1/2 ts Cinnamon                                 Wheat berries; for garnish
    1/4 ts Salt                           
 
  Whisk oil and lime juice together in large bowl.  Whisk in cumin,
  cinnamon, salt and grlic.  Sir in carrot.  Cover and refregerate
  until cold. Serve chilled, garnished with wheat sprouts.
  Food Exchanges per serving: 2 VEGETABLE EXCHANGES; CHO: 10g; PRO: 1g;
  FAT: 2g; CAL: 61; LOW-SODIUM DIETS: This recipe is suitable.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbot
  Hess.,R.D.,M.S. and Matharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Crisp & Cool Middle Eastern Salad
 Categories: Diabetic, Salads, Vegetables, Vegetarian
      Yield: 6 servings
 
      1    Green pepper; chopped               1 tb Fresh dill;
      2    Medium Tomatoes; chopped                 -or
      1    Medium cucumber; chopped        1 1/2 ts Dried dill weed;
           - and peeled                      1/2 ts Salt
      3    Green onion tops; chopped         1/2 ts Ground pepper
      1 c  Plain low-fat yogurt;          
 
  Toss green pepper, tomatoes, cucumber, and green onions in a
  medium-size bowl.  In a small bowl combine yogurt, dill salt, and
  pepper. Spoon yogurt mixture over salad and toss.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE; CHO: 7g; PRO: 3g;
  FAT: 1g; CAL: 44; LOW-SALT: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbort Hess,
  R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Romaine, Red Onion, and Fennel Salad with Tart Lime Dress
 Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
      Yield: 4 servings
 
MMMMM---------------------------SALAD--------------------------------
      6 oz Romaine lettuce;                    1 c  Cauliflowerets;
  1 1/2 c  Fennel bulb; shredded             1/2 c  Red onion; sliced
           -(about 1 large bulb)         

MMMMM---------------------TART LINE DRESSING--------------------------
    1/2 c  Line juice; fresh                 1/4 ts Salt;
      1 tb Olive oil;                        1/4 ts Ground pepper; fresh
      1 c  Garlic; minced                    1/4 ts Paprika;
 
  SALAD:
  Wash, dry, and tear lettuce into bite-sized pieces.  Arrange lettuce
  pieces in a salad bowl; toss with shredded fennel, cauliflowerets,
  and red onion.  Prepare Tart Lime Dressing.  Sprinkle dressing over
  salad and toss just before serving.
  TART LIME DRESSING:
  Combine all ingredients and mix well.
  Food Exchanges per serving:  1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
  CHO: 7g; PRO: 2g; FAT: 3g; CAL: 60
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tomato, Basil, and Mozzarella  Salad
 Categories: Diabetic, Main dish, Salads, Vegetables, Cheese
      Yield: 4 servings
 
      1 lb Tomatoes; large, red, very,         8    Basil; fresh
           -ripe (2-3 tomatoes)                2 ts Olive oil
      2 oz Mossarella cheese; shredded              Dash cracked pepper
 
  Slice tomatoes crosswise into 1/2-inch-thick slices, 4 slices per
  tomato. Arrange 2-3 slices on each salad plate.  Sprinkle the
  mossarella on top each tomoato.  Cut fresh basil leaves into strips
  and top each tomato with basil.  Drizzle olive oil over the tops and
  add a dash of pepper. Enjoy! Food Exchanges per serving:  1 VEGETABLE
  EXCHANGE + 1 MEDIUM-FAT-MEAT EXCHANGE; CHO: 6; PRO: 5g; FAT: 4g; CAL:
  70; LOW-SODIUM DIET:  This recipe is suitable.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton.
  Brought to you and yours Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken and Barley Salad
 Categories: Diabetic, Salads, Main dish, Vegetables, Poultry
      Yield: 5 servings
 
      2 c  Water                             1/2 c  Tomatoes; chopped
    2/3 c  Barley; uncooked quick-           1/2 c  Red onion; chopped
           -cooking barley                     2 tb Lemon juice; fresh
      2 c  Chicken; diced cooked               1 tb Dijon mustard;
    1/2 c  Celery; diced                       5    Lettuce; leaves
 
  Bring water to a vigorous boil in a medium saucepan over high heat.
  Stir in barley; return to a boil.  Reduce heat, cover, and simmer
  8-10 minutes or until barley is tender, stirring occasionally.  Drain
  if necessary; cool. Toss barley with remaining ingredients excpt
  lettuce. Serve on lettuce leaves.
  Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH EXCHANGE
  + 1 VEGETABLE EXCHANGE; CHO: 24g; PRO: 19g; FAT: 4g; CAL: 213;
  LOW-SODIUM DIETS;  This recipe is excellent.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and Her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Buttermilk Mayonnaise
 Categories: Diabetic, Dressings
      Yield: 8 servings
 
    1/2 ts Granulated gelatin                  1 tb Water
      1 tb Cold water                          1 c  Buttermilk; made from skim
    1/2 ts Dry mustard;                             -milk
    1/4 ts Salt                                2 ts Green onion; finely chopped
           Few grains freshley ground          2 ts Parsley; minced fresh
           -pepper                        
 
  Soak gelatin in 1 tb cold water.  Dissolve over hot water.  Mix
  together mustard, salt, pepper, and 1 tb water until smooth.  Combine
  all ingredients except parsley and blend well.  Chill until it begins
  to ticken.  Beat gently untill smooth; stir in parsley.  Turn into a
  jay and cover.  Chill  serveral hours.
  Food Exchanges per serving: Up to 2 tablespoons may be considered
  "free" CHO: 2g; PRO: 1g; FAT: 0; CAL: 14; LOW-SODIUM: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. Brought to you and yours via Nancy O'Brion and her
  Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Applesauce Cinnamon Muffins
 Categories: Diabetic, Desserts, Breakfast
      Yield: 12 servings
 
  1 1/4 c  Oat Bran cereal; uncooked         3/4 c  Unsweetened applesause
      1 c  Whole wheat flour;                1/2 c  Honey;
      2 ts Ground cinnamon;                  1/2 c  Vegetable oil;
      1 ts Baking powder;                      1    Egg;
    3/4 ts Baking soda;                        1 ts Pure vanilla extract;
    1/2 ts Salt                              1/4 c  Walnuts;
 
  Preheat oven to 375.  Coat 12 medium-size cups with vegetables oil or
  line with paper baking cups.  In medium bowl combine Oat Bran cereal,
  flour, cinnamon, baking powder, soda, and salt.  In large bowl
  combine applesauce, honey, oil, egg, and vanilla.  Stir in dry
  ingredients; mix well. Stir in nuts. Fill prepared muffin cup almost
  full. Bake 15-20 minutes or until golden brown.  Serve warm.
  
  Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  + 1/2 FRUIT EXCHANGE.
  CHO: 23g; PRO: 3g; FAT: 7g; CAL: 159; Low-sodium diets: Omit salt.
  
  Source: The Are of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  
  Brought to you and yours via Nancy O'brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Oat Bran Muffins
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 12 servings
 
  2 1/4 c  Oat bran Cereal; uncooked         3/4 c  Skim milk;
    1/4 c  Nuts; chopped                     1/4 c  Honey;
    1/4 c  Raisins;                            2    Eggs, beaten
      2 ts Baking powder                       2 tb Vegetable oil
    1/2 ts Salt                           
 
  Pre heat oven 425.  Coat 12 medium-size muffin cups with vegetable
  oil or line with paper baking cups.  In large bowl combine Oat Bran
  cereal, nuts, raisins, baking powder, and salt.  Add remaining
  ingredients; mix just until dry ingredients are moistened.  Fill
  prepared muffin cups almost full.  Bake 15-17 minutes or until golden
  brown. Serve warm.
  
  Food Exchanges per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE
  
  CHO: 14; PRO: 3g; FAT: 5g; CAL: 114; Low-sodium diets: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cracked Wheat Carrot Loaf
 Categories: Diabetic, Breads/bm
      Yield: 12 servings
 
    1/2 c  Boiling water                       1 ts Salt
    1/4 c  Cracked wheat;                      1 c  Carrot; shredded
      1    Package active dry yeast;           1    Egg;
    1/4 c  Warm water                      2 1/3    -2 2/3 cups all-purpose
    1/3 c  Skim milk; warm                          -flour
    1/4 c  Margarine                         2/3 c  Oat Bran Cereal
    1/4 c  Brown sugar; firmly packed     
 
  In small bowl pour boiling water over cracked wheat; let stand 15
  minutes. Drain excess water; set aside.  Dissolve yeast in warm
  water. In lare bowl combine milk, margarine, brown sugar, salt,
  carrot, and egg. Add dissolved yeast and cracked wheat.  The
  margarine may not melt completely. In small bowl, combine 1 cup of
  the all-purpose flour and Oat Bran cereal; add to yeast mixture.  Add
  enough remaining all-purpose flour to make a moderatelly stiff dough.
  Turn out onto a lightly floured surface. Knead about 10 minutes or
  until dough is smooth and elastic. Shape into ball. Grease large
  bowl. Place dough ub bowl turning once to coat surface. Cover; let
  rise in warm place about 1 1/2 hours or until nearly double in size.
  Grease 9" by 5" loaf pan or coat with vegetable pan-coating.  Punch
  dough down; shape into loaf.  Place in prepared pan.  Cover; let rise
  in warm place about 1 hour or until nearly double in size.  Meanwhile
  heat oven to 375.  Bake 25-30 minutes, shielding crust with aluminum
  foil after 20 minutes of baking.  Remove from pan; cool on wire rack.
  
  Food Exchanges per serving:  2 STARCH EXCHANGES
  
  CHO: 30g; PRO: 4g; FAT: 1g; CAL: 146
  Low-sodium diets: Omit salt. Substitute unsalted margarine.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Yankee Johnnycake
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 16 servings
 
      1 c  Sifted all-purpose flour;                -to 1 tablespoon sugar
      1 c  Cornmeal; yellow                    1    Egg; medium beaten
      1 ts Baking soda                         1 c  Buttermilk, made from skim
    1/2 ts Salt                                     -milk
           Sugar substitute equivealent        3 tb Vegetable oil
 
  Preheat oven to 400 degrees.  Prepare an 8" by 8" by 2" pan with
  vegetable oil coating.  Sift together all dry ingredients.  Combine
  egg and buttermilk and add to dry ingredients all at once; add oil.
  Stir (do not beat) just until dry ingredients are moistened.  Pour
  into the prepared pan and bake 25-30 minutes.  Cut into 16 2-inch
  squares.
  
  Food Exchanges per serving: 1 STARCH EXCHANGES + 1/2 FAT EXCHANGE
  CHO: 13; PRO: 2g; FAT: 3; CAL: 91; Low-sodium diets: Omit salt
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Whole Wheat Pita Bread
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 12 servings
 
      1 pk Active dry yeast;               2 1/4 c  All-purpose wheat flour;
      1 ts Honey;(needed 4 yeast action      1/2 c  Whole wheat flour;
      1 c  Plus 2 tbs warm water               1 ts Salt
           (110-115) water                
 
  Add yeast and honey to warm water in a medium-size bowl; let stand
  until foamy, about 5 minutes.  Combine the fours and salt in a large
  mixing bowl. Pour yeast mixture into center and stir until dough can
  be gathered into a ball.  Knead dough floured board until smooth.
  Place dough in a large, lighty oiled bowl.  Cover with a damp towel
  and place in a dry, draft-free place until dough had doubled, 1 to 2
  hours. Punch down dough; place on lightly floured board.  Divide
  dough into 12 equal pieces. Shape into circles and place on nonstick
  cookie sheets. Allow to rest, covered with damp towel for 30 minutes.
  On lightly floured board, roll out each piece of dough to a circle,
  about 5 inches in diameter. Place on cookie sheets; let stand about
  30 minutes. Bake on middle rack of preheated 500 oven for 5 minutes.
  Remove pites from cookie sheets and let cool on rack. Store in
  airtight container in refrigerator. To serve, reheat wrapped in
  aluminum foil at 350 for 10 minutes.
  
  Food Exchanges per serving: 1 1/2 STARCH EXCHANGES
  CHO: 21g; PRO: 3g;  FAT: 0g; CAL: 99 Low-sodium diets: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,R.D.,
  M.S.
  
  Brought you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Date Tapioca
 Categories: Desserts, Diabetic, Low-fat/cal
      Yield: 4 servings
 
      1    Egg, separated                    1/8 ts Salt
      2 c  Skim milk                          12    Dates, quartered
      3 tb Tapioca                           3/4 ts Vanilla
 
  Beat egg yolk.  Mix in saucepan with milk, tapioca and salt.  LeZ
  YOnd 5 min.
  
  Beat egg white until stiff.  Set aside.  (My note:  my mixer will
  beat a large egg white but not a medium one.)
  
  Bring tapioca mixture to a boil over medium heat.  Add dates and cook,
  stirring constantly 6 to 8 minutes or until thick.  Remove from heat,
  add vanilla.  Gently fold tapioca mixture into egg white.
  
  Cool at room temperature, stirring occasionally.  Refrigerate until
  chilled.
  
  1/2 cup serving - 155 calories, 2 Starch/Bread exchange 6.2 gm
  protein, 1.7 gm fat, 30.1 gm carbohydrate, 145.8 mg sodium, 384.8 mg
  potassium, 2.2 gm fiber, 70 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but
  not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spanish Bulgur
 Categories: Diabetic, Vegetarian, Vegetables, Beans
      Yield: 8 servings
 
      2 tb Vegetable oil;                      1 ts Tarragon;
      1 c  Carrot; thinly sliced               1 ts Salt;
    1/2 c  Onion; Coarsely chopped             1 pn Freshly ground pepper;
      1 cl Garlic; finely chopped              1 c  Celery; coarsely chopped
  1 1/4 c  Bulgur;                             1 c  Green pepper; coarsely chop
      3 c  Hot chicken or beef broth;          1 c  Garbanzo beans; cooked &
     19 oz Can;tomatoes                             -drained
      2 ts Paprika;                          1/2 c  Soy nuts; coarsely chopped
 
  Bulgur (cracked wheat), garbanzos (chick peas) and soy nuts combine to
  provide complete protein which tastes as good or even better than
  Spanish rice.
  
  Heat oil in a frypan.  Add carrot, onion and garlic.  Stir-cook over
  medium heat 5 min.  Add bulgur.  Continue to stir-cook about 3 min
  until bulgur is coated with pan juices.
  
  Add broth, tomatoes, paprika, tarragon, salt and pepper.  Heat to a
  boil; reduce heat, cover and simmer 30 min.  Stir in celery, green
  pepper, chick peas and soy nuts; cover and simmer 15 min longer until
  bulgur is tender and juices are absorbed.
  
  Turn off heat, let stand, covered, 10 min.  Fluff with a fork.  Makes
  8 cups.
  
  1 cup serving - 201 calories, 1 protein choice, 2 starchy choices 32
  grams carbohydrate, 7 grams protein, 5 grams fat.
  
  Source:  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
  tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spiced Lentil Casserole
 Categories: Diabetic, Casseroles, Main dish, Vegetarian, Low-fat/cal
      Yield: 8 servings
 
    1/4 ts Crushed red chili flakes            3    Garlic cloves; minced
    1/2 ts Turmeric                            2 c  Shredded green cabbage
      1 pn Asafetida (optional)                2 c  Cooked brown rice
      2 tb Canola oil                          3 c  Cooked brown lentils
      1 c  Sliced scallions                    1 c  Vegetable stock
    1/2 c  Chopped green bell pepper           1 c  Frozen peas; thawed
 
  Preheat oven to 350 degrees F.
  
  In a large skillet, saute chili, turmeric and asafetida in oil for 2
  minutes.
  
  Add scallions, bell pepper, garlic and cabbage and saute for 5
  minutes.
  
  Combine with rice, lentils, stock and peas in a baking dish and bake
  for 20 minutes.  Serve warm.
  
  Per serving: 229 cal, 10 g prot, 27 mg sod, 39 g carb, 4 g fat, 0 mg
  chol, 35 mg calcium
  
  HINT: Serve with Gingered Carrot and Spinach Supreme (recipe separate)
  
  Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen
  Mintzias
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gingered Carrot and Spinach Supreme (Shaahi Palak)
 Categories: Vegetables, Diabetic, Vegetarian, Side dishes
      Yield: 6 servings
 
    1/2 c  Sliced scallions                  1/2 c  Vegetable stock
      2    Garlic cloves; minced               1 ts Grated fresh gingerroot
    1/2 ts Turmeric                          1/2 ts Coriander powder
      2 tb Olive oil                         1/2 c  Grated fresh coconut
      3 c  Coarsely grated carrots         1 1/4 c  Frozen spinach
      1    Celery rib; grated                       -- thawed and drained
 
  Saute scallions, garlic and turmeric in oil until scallions are soft.
  Add remaining ingredients, simmer for 10 minutes and serve.
  
  Per serving: 124 cal, 3 g prot, 80 mg sod, 13 g carb, 8 g fat, 0 mg
  chol, 78 mg calcium
  
  HINT: Substitute packaged shredded coconut for fresh
  
  Source: Vegetarian Gourmet, Autumn 1993 Typed for you by Karen
  Mintzias
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry-Pineapple Parfait
 Categories: Desserts, Diabetic, Low-fat/cal
      Yield: 4 servings
 
      1 tb Unflavored gelatin (1 pkg)        1/2 c  Unsweet. crush. pineapple
    1/3 c  Cold water                        3/4 c  Unsweet. frozen strawberries
      1 c  Vanilla ice milk               
 
  Sprinkle gelatin over cold water.  Place over low heat, stirring
  constantly until gelatin dissolves.  Drain pineapple and thaw
  strawberries.
  
  Add ice milk and fruits.  Stir gently until mixed.  Portion into 4
  individual dishes.  Refrigerate until serving time.  Do not freeze.
  
  Source:  Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but
  not tested by Elizabeth Rodier Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Fruitcake
 Categories: Cakes, Desserts, Diabetic
      Yield: 16 servings
 
    1/2 c  Unswt. apple orange juice;          1 ts Baking powder;
    1/2 c  Raisins;                            1 ts Ground cinnamon;
      1 c  Dried figs; Chopped               1/2 ts Ground nutmeg;
      1 c  Pumpkin; cooked or canned         1/4 ts Ground allspice
      2 tb Sugar;                            1/8 ts Ground cloves;
    1/4 c  Vegetable oil;                    1/2 c  Walnuts; chopped
  1 1/2 c  Whole wheat flour;                       Orange; rind grated
      1 ts Baking soda                              (2 ts dry)
 
  Combine the juice, raisins and figs in a bowl.  Let stand for 1 hour
  or overnight.
  
  Beat together the pumpkin, sugar and oil.  Stir in the fruit mixture.
  Add the flour, baking soda, baking powder and spices.  Mix well.  Add
  the nuts and orange rind.  Stir to blend well.
  
  Pour the batter into a lightly oiled 8 x 5 inch loaf pan.  Bake in
  325 F oven for 40 to 45 minutes, or until a toothpick inserted into
  the center comes out clean.  Let cool in the pan for 5 min.
  
  Remove from pan and cool thoroughly on a wire rack.  Wrap in foil and
  refrigerate until ready to use.
  
  1/2 inch slice - 160 calories, 1 bread exchange, 1 fruit, 1 fat 26
  grams carbohydrate, 3 grams protein, 6 grams fat, 69 mg sodium, 221
  mg potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook, Betty Wedman, 1986
  Shared by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spicy Pumpkin Pie
 Categories: Pies, Desserts, Diabetic, Low-fat/cal
      Yield: 8 servings
 
      1    Pastry shell, 9"                    1 ts Ground cinnamon;
  1 1/2 c  Pumpkin; canned                   1/2 ts Ground nutmeg;
      2    Eggs; beaten                      1/2 ts Ground ginger;
      1 c  Low-fat milk;                     1/4 ts Salt
      3 tb Liquid cal-free sweetener *         1 pn Ground cloves;
      2 tb Brown sugar; packed                      Light vanilla ice cream 7%bf
 
  * The most common liquid sweetener in Canada is SugarTwin.  3 tb. is
  the sweetness equivalent of 12 tb sugar or 3/4 cup.
  
  Prick pastry shell with a fork.  Bake in 450 F oven for 8 min.
  
  Stir together pumpkin, egg, milk, sweetener, sugar and seasonings.
  Pour into partially baked pie shell.
  
  Bake in 350 F oven for 50 min or until centre is almost set.  Cool
  slightly and then refrigerate.
  
  Cut into 8 wedges and serve each with 2 tb. light vanilla ice cream.
  Preparation 15 min, cook 50 min.
  
  1/8 pie with 2 tb light vanilla ice cream, 173 calories 20 g
  carbohydrate, 5 g protein, 9 g fat, 1 g fibre 1/2 starchy choice, 1/2
  fruit & vegetables choice, 1 milk choice 2%, 1 1/2 Fats & Oils choice
  
  Compare with Pumpkin Chiffon Pudding if you want a lighter dessert. 79
  calories, 1/2 milk, 1 fat exchange
  
  Source:  Choice Menus, Marjorie Hollands & Margaret Howard 1993
  Canadian Diabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by
  Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Noodle Soup
 Categories: Diabetic, Poultry, Main dish, Soups/stews, Crockpot
      Yield: 6 servings
 
MMMMM---------------------------STOCK--------------------------------
      1    All bones from roast turkey         1    Stalk celery; chopped
      7 c  Water                               1    Onion; quartered
      1    Bay leaf;                     

MMMMM----------------------------SOUP---------------------------------
    1/4 c  Broken noodles; 1/2" pieces         1 ts Dried basil;
      1    Celery; Stack & leaves, chop        1 ts Dried thyme;
      1    Carrot; chopped                     1 ds Hot pepper sauce;
      3    Green onions; sliced                     Salt to taste
    1/3 c  Zucchini; grated                         Freshly ground pepper
 
  My note: Remove bones from turkey or chicken before serving and
  refrigerate or freeze until you have time to prepare the soup. I like
  to do it the next day, if possible, and make a batch of crackers
  while the soup is cooking.
  
  STOCK: In stockpot or large saucepan, combine bones, water, bay leaf,
  celery and onion. (Skin and drippings may be included, if desired.)
  Simmer, covered about 4 hours. Strain, reserving stock. Let bones
  cool, pick out any meat and add to the stock.
  
  SOUP: In stockpot or saucepan, bring stock to boil; add noodles and
  simmer for 5 minutes. Add celery, carrot, green onions, zucchini,
  basil and thyme. Simmer for 10 minutes.  Stir in hot pepper sauce,
  season with salt and pepper to taste.  Makes about 4 1/2 cups.
  
  3/4 cup serving - 91 calories, 1 1/2 protein, 1/2 fruit & vegetable
  choice 5 grams carbohydrate, 11 grams protein, 3 grams fat 137 mg
  sodium, 32 mg cholesterol
  
  Source:  The Lighthearted Cookbook by Anne Lindsay, Cdn. Heart
  Foundation 1988.  Shared but not tested by Elizabeth Rodier, Nov 93
  
  VARIATIONS: Substitute rice for noodles. Use 6 cups chicken stock if
  you start without bones For a main course, add 19 oz can chickpeas or
  kidney beans, drained. Other additions: green peas, chopped spinach,
  asparagus, broccoli, potato, squash or turnip.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin-Bran Muffins
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 8 servings
 
      1 c  Flour;                              2 tb Vegetable oil
    1/2 c  Bran;                             1/2 c  Pumpkin; canned or cooked
      1 tb Sugar;                              1    Egg;
      2 ts Baking powder                     3/4 c  Orange juice;
    1/2 ts Baking soda                       1/3 c  Raisins;
    1/2 ts Ground cinnamon;                    1 tb Wheat germ;
 
  Combine all the ingredients, except the wheat germ, in a mixing bowl.
  Stir to blend.  Spoon into lightly oiled muffin tins (or paper baking
  cups sprayed with non-stick spray - my choice.)  Sprinkle on the
  wheat germ. Bake in a 400 F oven for 10 to 15 minutes or until
  lightly browned.
  
  1 muffin = 148 calories, 1 bread, 1 fruit, 1 fat 25 grams
  carbohydrate, 3 grams protein, 4 grams fat 123 mg sodium, 189 mg
  potassium, 34 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared and tested by Elizabeth Rodier, Nov 93 (The tastiest bran
  muffin from a diabetic book that I've eaten so far - all the baking
  from the Holiday Cookbook has been good.)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spicy Tomato Cocktail
 Categories: Diabetic, Beverages, Vegetables
      Yield: 8 servings
 
      1    Cucumber;                           1 ds Tabasco sauce;
      6 c  Tomato juice; canned                1 ts Worcestershire sauce;
      3    Green onions; chopped               1 tb Prepared horseradish;
      2 tb Lemon; juice                   
 
  Peel and grate the cucumber.  Z  YOt to the tomato juice with the
  remaining ingredients.  Cover and refrigerate for 2 hours or
  overnight. Strain before serving.
  
  1 cup serving - 38 calories, 2 vegetable exchanges 9 grams
  carbohydrate, 2 grams protein, 0 fat, 369 mg sodium, 447 mg
  potassium, 0 cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low-Calorie Eggnog
 Categories: Diabetic, Beverages, Eggs, Low-fat/cal
      Yield: 8 servings
 
      2    Eggs; separated                     6 ts Equal sweetener; (3 pkg)
      4 c  Skim milk;                        1/2 ts Brandy or rum flavoring;
      1 ts Vanilla; extract                         Ground nutmeg;
 
  Combine the egg yolks and milk in a saucepan.  Cook over medium heat
  until the mixture coats a metal spoon.  Cool.
  
  Beat the egg whites until soft peaks form.  Add to the egg custard
  mixture with the vanilla, sweetener, and flavoring.  Mix lightly.
  Cover and chill. Pour into serving cups and sprinkle with nutmeg.
  
  1/2 cup serving - 70 calories, 1/2 med-fat meat Exchange + 1/2 Milk
  exch. 6 grams carbohydrate, 6 grams protein, 3 grams fat, 80 mg
  sodium, 207 mg potassium, 74 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry Concentrate
 Categories: Diabetic, Beverages, Fruits
      Yield: 8 servings
 
      2 c  Cranberries;                        2    Slices lemon;
  2 1/2 c  Water                              12 ts Artif. sweetener (aspartame)
 
  Combine cranberries, water and lemon slices in a stainless steel or
  enamel saucepan.  Bring to a boil; reduce heat and simmer uncovered
  30 min.
  
  Add sweetener, stir until dissolved.  Strain, stirring and mashing
  berries until a fairly dry pulp remains in strainer.  Store
  concentrate in refrigerator.
  
  OR Freeze in a shallow square pan.  Cut it into 8 equal blocks, then
  wrap and store them in the freezer.  OR freeze in a plastic ice cube
  tray that holds 2 cups and makes 16 cubes.
  
  CRANBERRY REFRESHER Dilute 1/4 cup concentrate (1/8 recipe or 2 ice
  cubes) with 3/4 cup water, sugar-free ginger ale or soda water.
  
  1 cup serving - 1 ++ extra, 12 calories 3 g carbohydrate
  
  Source:  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
  tested by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fruit Punch
 Categories: Diabetic, Beverages, Fruits
      Yield: 12 servings
 
      2 c  Unsweetened pineapple juice;      3/4 c  Club soda; chilled
      2 c  Cranberry juice cocktail;                Ice cubes
    3/4 c  Orange juice; chilled                    Lime slices;
 
  Combine the chilled ingredients in a punch bowl just before serving.
  
  1/2 cup serving - 30 calories, 1 fruit exchange 7 grams carbohydrate,
  0 protein, 0 fat, 0 sodium, 85 mg potassium, 0 chol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hot Wassail
 Categories: Diabetic, Beverages, Fruits
      Yield: 18 servings
 
      4 c  Unsweetened apple juice;            1    Cinnamon stick;
      3 c  Unsweetened pineapple juice;        3    Whole cloves;
      2 c  Cranberry juice cocktail;                Lemon slices;
    1/4 ts Ground nutmeg;                 
 
  Combine all the ingredients in a large kettle and simmer for 10
  minutes. Serve hot.
  
  1/2 cup serving - 65 calories, 1 fruit exchange 16 grams
  carbohydrate, 0 protein, 0 fat, 3 mg sodium, 128 mg potassium, 0 chol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fresh Corn Bisque with Green Onions
 Categories: Diabetic, Soups/stews, Crockpot, Low-fat/cal
      Yield: 2 servings
 
    1/2 tb Vegetable oil;                    1/4    Bay leaf;
    1/4    Onion; chopped                  1 1/4 c  Corn; fresh or frozen
    1/4    Carrot; chopped                   1/8 ts Salt
    1/4    Stalk of celery; chopped            1 pn Cayenne pepper;
    1/2    Clove garlic; minced                1 tb Green onions; chopped
           Or 1/4 tsp garlic powder                 OR 1 tb fresh parsley
      1 pn Turmeric;                                OR 1 ts dry parsley
      1 c  Water                          
 
  My note:  Shortcut version of recipe for 8 servings.
  
  In medium saucepan, heat oil over medium heat.  Add onion, carrot,
  celery, garlic.  Cook, stirring for 2 min.  Stir in turmeric and cook
  for 1 min. Add bay leaf and water, bring to simmer.
  
  Add corn, simmer 10 minutes.  Discard bay leaf.  May be pureed in
  blender or food processor in small batches.  Add salt and cayenne to
  taste. Serve hot or cold and garnish with green onions or parsley.
  Makes about 1 1/3 cup.
  
  2/3 cup serving - 91 calories, 1 fruit choice, 1 fat 4 grams fat, 0 mg
  cholesterol, 150 mg sodium, 2 grams protein, 14 grams carbohydrate.
  
  Source:  The Lighthearted Cookbook by Anne Lindsay, Heart & Stroke
  Foundation of Ontario 1988 Shared by Elizabeth Rodier and tested with
  milk, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey-Barley Soup
 Categories: Diabetic, Soups/stews, Vegetables, Crockpot
      Yield: 6 servings
 
      6 c  Turkey or chicken broth;            1    Bay leaf;
      1 c  Turkey; diced cooked                1 ts Dry thyme;
      1 c  Pearl barley;                     1/4 ts Dried marjoram;
      1    Onion; chopped                    1/4 ts Ground black pepper;
      2    Celery; stalks, chopped             2 tb Chop.fresh parsley (2ts.dry)
      3    Carrots; sliced                
 
  Combine all the ingredients in soup pot or slow cooker.  Cook over
  low heat in the slow cooker for 6 hours or simmer on the stove for 1
  hour, or until the carrots are tender and the barley is soft.
  
  1/6 recipe - 181 calories, 1 lean meat, 1 bread, 2 vegetable
  exchanges 30 grams carbohydrate, 11 grams protein, 2 grams fat, 44 mg
  sodium, 320 mg potassium, 18 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov. 93
  
  Long-grain rice has slightly less carbohydrates and calories per cup
  than barley if you wish to substitute.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rolled Sugar Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 36 servings
 
      2 c  Margarine;                          1    Egg;
    1/2 c  Sugar;                              2 c  Flour;
      1 ts Vanilla; extract                    2 ts Baking powder
 
  Cream together the margarine, sugar, vanilla and egg until light and
  fluffy.  Add about 3/4 of the flour and the baking powder, reserving
  the rest of the flour for rolling. Blend until well mixed.  Chill the
  dough for 2 hours or overnight.
  
  Roll out on a lightly floured surface until 1/8 inch thick.  Cut with
  a cookie cutter.  Place on an ungreased baking sheet.  Bake in a 375
  degree oven until lightly browned, about 5-10 minutes.  Cool before
  storing. Makes about 72 cookies 2 inch size or 6 small cookie sheets
  of various sizes.
  
  My note:  If you aren't too fussy, square or random shapes from the
  edges can be cut with a plastic knife or anything that is safe to use
  on your rolling surface.  Decorate with a tiny piece of a cherry,
  raisin or nut.
  
  Two small cookies = 58 calories, 1/2 bread exchange, 1/2 fat exchange
  8 grams carbohydrate, 0 protein, 2 fat, 46 mg. sodium, 10 potassium,
  8 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared and tested by Elizabeth Rodier Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Popcorn Drops
 Categories: Diabetic, Desserts, Snacks, Cooky/bars, Low-fat/cal
      Yield: 6 servings
 
      2 c  Unsalted popped corn;             1/4 ts Salt
      3    Egg; whites                       1/4 ts Cream of tartar;
    1/2 ts Baking powder                       2 tb Granulated sugar replacement
 
  Place popped corn in food processor or food grinder.  Grind into
  kernel-size pieces.
  
  Beat egg whites until frothy and add baking powder, salt and cream of
  tartar.  Beat into stiff peaks.  Add sugar replacement, beating until
  well blended.  Fold popcorn pieces into stiffly beaten egg whites.
  Drop by teaspoonfuls onto lightly greased cookie sheets.
  
  Bake at 350 F for 12 to 14 minutes or until lightly browned.  Yield 36
  cookies.
  
  Exchange 6 cookies:  Negligible, 16 calories in 6 cookies.
  
  Source:  Diabetic Candy, Cookie & Dessert Cookbook by Mary Jane
  Finsand c. 1982  Shared but not tested by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tofu Chop Suey
 Categories: Diabetic, Tofu, Vegetarian, Vegetables
      Yield: 2 servings
 
      8 oz Tofu;                             1/4    Sweet red pepper; slivered
      2 ts Vegetable oil;                  1 1/2 c  Fresh bean sprouts; washed
    1/4 c  Chicken broth;                      1 tb Soy sauce; low-sodium
    1/4 ts Ground ginger;                           Fresh ground Pepper
      1 c  Celery; stack                            Salt to taste;
      1 sm Onion; coarsely chopped        
 
   Freshly ground pepper & salt
  
  Tofu supplies the protein, and tastes similar to chicken breasts, in
  this quick-to-prepare colorful vegetarian main dish.
  
  Drain tofu, cut into 3/4 inch pieces.  Place between layers of paper
  towel and weight down with a dinner plate.  Let stand 10 minutes to
  compress and remove excess water.
  
  Heat oil, 2 tbsp broth and ginger in a frypan.   Add celery, onion
  and red pepper.  Stir cook over medium heat 3 minutes.  Add bean
  sprouts, continue stir-cooking 1 min.
  
  Stir in remaining broth, soy sauce and tofu.  Cook and stir gently
  over medium heat until vegetables are tender-crisp, and liquid is
  evaporated. Season to taste with salt and pepper.
  
  1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams
  protein, 10 grams fat 2 protein choices, 1 fruit & veg. choice, 1
  fats & oils choice
  
  Source:  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
  tested by Elizabeth Rodier Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Whole Wheat Flour Tortillas
 Categories: Diabetic, Breads/bm, Low-fat/cal
      Yield: 6 servings
 
    1/2 c  Flour                               1 tb Vegetable oil
    1/2 c  Whole wheat flour                   6 tb Warm water
    1/4 ts Salt                           
 
  Combine flours and salt.  Mix water and 2 ts oil, stir into flour
  mixture to make a soft dough.  Divide dough into 12 even pieces.
  Shape each into a small ball.  Coat palms with remaining oil.  Roll
  each ball in oiled hands. Place in a bowl and cover with a cloth or
  plastic wrap. Let stand about 15 min.
  
  Preheat an ungreased frypan.  Shape each ball into a very flat 4"
  round patty.  Roll out on a lightly floured surface to a 6 in circle.
  Cook each round on preheated frypan until bubbles form on top, and
  underside is flecked with brown but not too crisp and still flexible.
  
  Stack cooked tortillas, cover with a dry cloth towel.  Serve
  immediately or reheat in 350F oven before serving.
  
  Cut in wedges and crisp to make chips for dips or serve with melted
  cheese and chilies as nachos.
  
  Makes 6 servings, each 2 tortillas 6" 1 starchy choice, 1/2 fats &
  oils 14 g carbohydrate 3 g protein 2 g fat 86 calories
  
  Source:  Choice Cooking, Canadian Diabetes Association c. 1986 Shared
  by Elizabeth Rodier
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Christmas Cranberry Punch
 Categories: Diabetic, Beverages, Fruits
      Yield: 16 servings
 
      4 c  Cranberry juice cocktail;          12 oz Sugar-free lemon-lime pop;
      2 c  Orange juice;                            Whole cranberries;
 
  Combine the cranberry and orange juices in a punch bowl.  Pour the
  carbonated beverage down the sides of the bowl.  Float whole
  cranberries on the top.
  
  1/2 cup - 51 calories, 1 fruit exchange 13 grams carbohydrate, 0
  protein, 0 fat, 3 mg sodium, 75 mg potassium, 0 mg cholesterol.
  
  Source:  Am. Diabetes Association Holiday Cookbook by Betty Wedman
  1986 Shared but not tested by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Spaghetti Sauce
 Categories: Diabetic, Poultry, Sauces
      Yield: 6 servings
 
    1/4 c  Onion; chopped                      1 ts Dried basil
      1    Garlic clove; minced                1 ts Dried thyme
      1 ts Olive oil;                          3 c  Chopped cooked turkey;
     28 oz Can tomatoes; cut up                     Cooked noodles or macaroni
      6 oz Can tomato paste;              
 
  Saute the onion and garlic in the oil until lightly browned.  Add the
  tomatoes, tomato paste, basil, thyme and turkey.  Simmer for 20 to 25
  minutes while cooking the noodles or macaroni.
  
  1/6 recipe not including noodles - 215 calories, 3 lean meat, 2
  vegetable exchanges 9 grams carbohydrate, 22 grams protein, 10 grams
  fat, 190 mg sodium, 627 mg potassium, 54 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mandelbrot (Almond Bread)
 Categories: Diabetic, Breads/bm
      Yield: 18 servings
 
      3    Eggs;                           1 1/4 c  Flour
    1/3 c  Sugar                               1 ts Baking powder
      2 tb Vegetable oil;                    1/3 c  Almonds; chopped blanched
      1 ts Vanilla extract                     2 ts Ground cinnamon (less needed
 
  Beat the eggs and sugar together until thick.  Add the oil and
  vanilla and mix well.  Stir in the flour, baking powder and almonds.
  Pour the batter into a lightly oiled and floured 9 x 5 x 3 inch loaf
  pan just to cover the bottom of the pan.
  
  Sprinkle on the cinnamon.  Add another layer of batter and cinnamon.
  Continue until all the batter and cinnamon are used.
  
  Bake in 350 F oven for 20 to 25 minutes or until golden brown.  Bread
  will be dense.  Remove from the pan and cool on a wire rack.  Cut
  into 1/2 inch slices when ready to serve.  Place each slice on a
  lightly oiled baking sheet and toast in a 400 F oven for 5 to 6
  minutes. (My note - warm briefly in microwave.)
  
  1/2 inch slice - 55 calories, 1/2 fruit exchange + 1/2 fat exchange 6
  grams carbohydrate, 1 gram protein, 3 grams fat, 13 mg sodium, 11 mg
  potassium, 44 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared and tested by Elizabeth Rodier Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Barbecue for Sandwiches
 Categories: Diabetic, Sandwiches, Poultry, Bbq/grill, Low-fat/cal
      Yield: 4 servings
 
     16 oz Can tomatoes; cut up              1/4 c  Onion; chopped
      6 oz Can tomato paste;                   1 ts Chili powder;  (or to taste)
      1 ts Powdered mustard;                   2 c  Turkey; chopped, cooked
 
  Combine all the ingredients in a saucepan.  Simmer for 10 to 15
  minutes, or until the flavors are blended.  Spoon the mixture over
  hamburger buns or toast.
  
  1/4 recipe, not including bun - 176 calories, 3 lean meat + 2
  vegetable exchanges 12 grams carbohydrate, 23 grams protein, 4 grams
  fat, 220 mg sodium, 767 mg potassium, 54 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Frittata
 Categories: Diabetic, Poultry, Vegetables, Low-fat/cal
      Yield: 6 servings
 
    1/2 c  Onion; sliced                       2 tb Lemon juice;
      1    Garlic clove; minced              1/8 ts Ground black pepper
      1 tb Oil;                                1 c  Turkey; chopped
      1 c  Mushrooms; sliced                   6    Eggs; beaten
      1 c  Frozen spinach; dry chopped    
 
  Defrost and squeeze spinach dry.  Saute the onion, garlic and
  mushrooms in the oil for 5 minutes.  Add the spinach, lemon juice and
  pepper. Cook over low heat for 3 min.
  
  Add the turkey and eggs to the spinach mixture.  Pour into a greased
  9 inch round baking dish.  Bake in 350 F oven for 25 to 30 minutes or
  until eggs are set.  Cut into wedges to serve.
  
  1/6 recipe - 158 calories, 2 lean meat, 1 vegetable, 1/2 fat exchange
  4 grams carbohydrate, 15 grams protein, 9 grams fat, 106 mg sodium,
  318 mg potassium 292 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry-Nut Bread
 Categories: Diabetic, Breads/bm
      Yield: 15 servings
 
      1 c  Whole wheat flour;                  2 tb Vegetable oil;
      1 c  Unbleached all-purpose flour        1    Egg;
    1/4 c  Sugar;                              1 c  Cranberries; frsh/frozen
      1 tb Baking powder;                           -chopped
      2 ts Orange; rind grated               1/3 c  Raisins;
      1 c  Orange juice;                     1/3 c  Walnuts; chopped
 
  Combine the flours, sugar, baking powder, and orange rind in a mixing
  bowl. Add the remaining ingredients and stir to blend well.
  
  Pour into an oiled 9 x 5 inch loaf pan.  Bake at 350 F for 45 to 50
  minutes.  Cool for 6 minutes before removing from the pan.
  
  Cool thoroughly on a wire rack.  Store in a plastic bag or aluminum
  foil for at least one day before slicing.
  
  1/15 recipe - 142 calories, 1 bread, 1/2 fruit, 1 fat exchange 24
  grams carbohydrate, 3 grams protein, 4 grams fat 55 mg sodium, 120 mg
  potassium, 18 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Taco Salad with Cumin Dressing
 Categories: Diabetic, Salads, Poultry, Cheese
      Yield: 8 servings
 
      8    Tortillas;                          1 ts Powdered mustard
      2 tb Parmesan cheese; grated             1 ts Ground cumin
      8 c  Romaine lettuce;                  1/2 c  Water
    1/2 ts Salt                                4 tb Vegetable oil
      4 tb Red wine vinegar;                   4 c  Turkey; chopped cooked
    1/4 ts Black pepper                        1 ts Cumin seeds
    1/4 ts Garlic powder                       6 lg Ripe tomatoes; chopped
      4 ts Lemon juice                         2 c  Cheddar cheese; grated
 
  Toast the tortillas on a baking sheet in a 400 F oven for about 10
  min. While hot, sprinkle on the Parmesan cheese.  Cool and break into
  bite-size pieces.
  
  Chop the lettuce and arrange it in the bottom of a salad bowl.  Make
  the cumin dressing by combining the salt, vinegar, pepper, garlic
  powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
  Heat the turkey in a skillet with the cumin seeds.  Sprinkle chunks
  of turkey over the lettuce. Add the tomato pieces and cheese.  Pour
  on the cumin dressing and top with tortilla chips.
  
  1/4 recipe - 411 calories, 4 lean meat, 1 bread, 1 vegetable, 2 fat
  exchanges 20 grams carbohydrate, 33 grams protein, 23 grams fat 870 mg
  sodium, 617 mg potassium, 88 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Brown and White Rice Bread
 Categories: Diabetic, Allergy, Rice, Vegetarian, Breads/bm
      Yield: 15 servings
 
      1 ts Sugar                               1 tb Xanthan gum (2 tb Certo?);
      1 tb Yeast (1 envelope)                2/3 c  Skim milk powder;
    1/4 c  Warm water                      1 1/4 c  Warm water
  1 1/2 c  Brown rice flour;                 1/4 c  Margarine
  1 1/2 c  White rice flour;                   3    Eggs;
      1 ts Salt                           
 
  Note: General Hints on a previous page says 1 tsp Certo or 1/2 tsp
  xanthan gum can be used as a binding agent in baked recipes
  
  Dissolve sugar in warm water.  Sprinkle yeast over water.  Stir
  briefly. Let sit for 10 minutes until foamy on top.  Mix dry
  ingredients together in a large bowl.
  
  Melt margarine in 1 1/4 cup warm water.  Add this mixture to the
  softened yeast and in turn add this to the dry ingredients.  Beat
  well. Add 3 eggs and beat well for 2 minutes.  Cover.  Let rise until
  double (1 1/2 hours).
  
  Beat again for 3 minutes.  Pour into 9 x 5 inch greased loaf pan. Let
  rise until dough reaches the top of the pan.  Bake at 400 F for 15
  minutes, cover with foil if top is getting too brown.  Continue
  baking for about 45 minutes longer.  Remove from pan and leave
  unwrapped just until cool.
  
  1/2 slice - 1 starch choice, no further nutrition information given
  
  Source:  A Guide for the Diabetic Celiac, 1990  ISBN 0-921026-02-1
  Canadian Celiac Assoc. 6519B Mississauga Road, Mississauga, Ontario
  L5N 1A6 (416) 567-7195  (area code may have changed to 905 in 1993)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey-Orange Salad
 Categories: Diabetic, Salads, Poultry, Curries
      Yield: 4 servings
 
      2 c  Turkey; chopped, cooked             1    Orange;
    1/2 c  Celery; chopped                     1 c  Seedless grapes;
    1/4 ts Salt                                2 tb Mayonnaise/salad dressing;
    1/4 ts Curry powder                        1 tb Shredded coconut; toasted
 
  Combine the turkey, celery, salt, and curry powder in a bowl.  Peel
  and chop the orange.  Add the orange, grapes, and mayonnaise to the
  turkey. Toss gently to mix.  Sprinkle on the coconut just before
  serving.
  
  1/4 recipe = 217 calories, 3 lean meat + 1 fruit exchange 12 grams
  carbohydrate, 21 grams protein, 10 grams fat 228 mg sodium, 391 mg
  potassium, 58 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Tea Ring
 Categories: Diabetic, Desserts, Breads/bm
      Yield: 25 servings
 
      1 tb Active dry yeast;                  16 oz Pumpkin; canned
    1/4 c  Warm water                          1 ts Cinnamon
      1 c  Milk; skim                        1/2 ts Nutmeg
    1/4 c  Vegetable oil;                    1/4 ts Cloves
      2 tb Sugar                             1/2 c  Dark raisins or currents;
    1/2 ts Salt                                2 tb Margarine
      5 c  Whole wheat flour;                  2 tb Honey;
           (5 1/2 c)                      
 
  Soften yeast in the water.  Combine the milk, oil, and salt in a
  large bowl with 2 cups of the flour.  Add yeast mixture, pumpkin,
  cinnamon, nutmeg, cloves, and raisins.  Mix well.  Stir in 3 more
  cups of flour. Beat. Transfer to an oiled bowl, cover with damp
  towel, and let raise in in a warm place until doubled in bulk (about
  1 hour).  Punch down dough and turn onto a lightly flour surface and
  knead in the remaining flour to make a smooth elastic dough, about 5
  minutes. Melt the margarine and honey together in a saucepan.  Break
  off 2-inch of the dough and shape into balls.  Dip the honey mixture.
  Place in an oiled 10-inch tube pan. Cover and let raise until doubled
  (about 1 hour). Bake in a 350 F oven for 50 to 60 minutes.  Cool 10
  minutes before removing from the pan. Serve warm.
  
  Food Exchange per serving: 1 BREAD EXCHANGE plus 1 FAT EXCHANGE plus 1
  FRUIT EXCHANGE
  
  CHO: 25g; PRO: 4g; FAT: 4g; CAL: 144
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Salad Chinois
 Categories: Diabetic, Salads, Main dish, Vegetables, Low-fat/cal
      Yield: 4 servings
 
      2 c  Chicken; cooked, cut up           1/2 ts Bulk granulated artificial
    1/2 c  Zucchini; chopped                        -sweetener, like Sugar Twin
    1/2 c  Radishes; chopped                 1/2 ts Ginger; ground
    1/4 c  2% yogart                           3 c  Letturce; shredded
      1 tb Soy sauce                      
 
  In a bowl, combine chicken, zucchini, and radishes.  In a cup, combine
  yogart, soy sauce, sweetner and ginger.  Pour over chicken mixture to
  coat evenly.  Refrigerate at least 2 hours before serving, then toss
  well gently.  Divide into 4 portions.  Makes 5 cups, 4 servings
  
  CAR: 2g; PRO: 15g; FAT: 7g;  CAL: 131;
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apricot Muffins
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 8 servings
 
    1/2 c  Apricots; finely snipped          1/4 ts Ground cardamom or ginger;
    1/3 c  Unsweetened apple juice;          1/3 c  Chopped walnuts;
      1 c  Whole wheat flour;                  3 tb Vegetable oil;
      2 ts Baking powder;                      1 tb Sugar;
    1/4 ts Baking soda;                        1    Egg;
 
  Soak the apricots in the apple juice for 10 minutes.  Combine the
  flour, baking powder, baking soda, spice and walnuts in a bowl.  Beat
  together the oil, sugar, and egg.  Add the apricots, with the juice
  and egg mixture to the flour.
  
  Mix just until all the ingredients are blended.  Spoon into oiled
  muffin tins or (my choice) paper muffin cups (sprayed with non-stick
  spray). Fill cups 3/4 full.  Bake in 350 F oven for 10 to 15 minutes,
  or until golden brown.
  
  1 muffin - 182 calories, 1 bread exchange, 1/2 fruit, 2 fat 22 grams
  carbohydrate, 4 grams protein, 10 grams fat 97 mg sodium, 166 mg
  potassium, 34 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not yet tested by Elizabeth Rodier, Nov 93.
  
  Suggestions:  Use raisins to test the recipe if you do not have
  apricots. Leave out walnuts to reduce the fat and use 2 egg whites
  instead of the whole egg to reduce cholesterol if desired.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spicy Rice Pilaf with Turkey
 Categories: Diabetic, Main dish, Poultry, Crockpot, Rice
      Yield: 4 servings
 
      1 c  Brown rice;                         1 tb Vegetable oil
    1/2 ts Cumin seeds;                        2 c  Turkey stock or water
    1/4 ts Ground ginger;                    1/4 c  Dark or golden raisins;
    1/4 ts Ground cinnamon;                    2 c  Chopped cooked turkey;
      4    Cardamom seeds;                   1/4 c  Pine nuts; or cashews;
      4    Whole cloves;                            (chop cashews)
 
  Toast cashews if using.  Saute the rice, cumin seeds, ginger,
  cinnamon, cardamom seeds and cloves in the oil in a saucepan until
  the rice is browned.  Add the stock or water and bring the mixture to
  a boil.
  
  Lower the heat and simmer for 45 to 50 minutes or until the rice is
  cooked. Add the raisins, turkey, and nuts to the rice mixture.  Serve
  hot or cold.
  
  1/4 recipe - 317 calories, 3 lean meat, 1 bread, 1/2 fruit, 1 fat
  exchange 24 grams carbohydrate, 25 grams protein, 14 grams fat, 190
  mg sodium, 381 mg potassium, 54 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cinnamon Buns
 Categories: Diabetic, Vegetarian, Quickbreads, Breads/bm
      Yield: 12 servings
 
MMMMM---------------------------DOUGH--------------------------------
  1 1/3 c  Lukewarm water                      3 c  Whole wheat flour
      1 ts Honey                         

MMMMM--------------------------FILLING-------------------------------
    1/2 c  Smooth natural peanut butter        2 tb Cinnamon
    1/4 c  Honey                               2 tb Water
    1/2 c  Unsweetened applesauce            2/3 c  Raisins
 
  Combine the water, honey, and yeast in a large bowl.  Let sit for 5
  minutes until foamy.  Add the flour 1 cup at a time, beating well
  after each addition.  When the dough becomes to stiff to mix, turn it
  out onto a floured board and knead for 5 to 10 minutes until smooth
  and elastic. Put it in a very lightly oiled bowl, cover, and allow to
  rise for 1 hour. <If a very light dough is desired, you may punch it
  down, cover, and allow to rise another 40 to 45 minutes)
  
  While the dough is rising, combine the peanut butter and honey in a
  saucepan and mix over low heat until easily blended (or warm in
  microwave until easily blended).  Beat in all the remaining
  ingredients except the raisins.
  
  Remove the risen dough from the bowl and knead about ten times on a
  clean board.  Roll out into a large rectangle about 15" X 14". Spread
  with filling to 1/2" of the edge.  sprinkle raisins evenly over the
  filling. Roll the rectangle into a log, starting at the 15-in side,
  pinch the edges to seal, and slice into 1" thick rounds. <They will
  be VERY gooey> Place on a nonstick baking sheet, cover, and allow to
  rise for about 20 minutes, or until light.  Bake in a preheated 350 F
  oven for 20 to 25 minutes, until golden brown on top.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Curry Turkey Stir-Fry
 Categories: Diabetic, Poultry, Low-fat/cal, Curries
      Yield: 4 servings
 
      2 c  Turkey; chopped cooked              1 lb Fresh pea pods; snipped
  1 1/2 ts Curry powder;                       1    Sweet red pepper; sliced
      1 tb Soy sauce                           1 tb Cornstarch;
      4    Green onions; chopped           1 1/2 c  Water
      4    Celery stalks; chopped thin    
 
  Heat a nonstick wok or skillet.  Add the turkey, curry powder, soy
  sauce, and onions.  Saute until the turkey is heated, about 2
  minutes. Add the celery, pea pods and pepper.  Stir-fry another 3 to
  4 minutes. Add the cornstarch that has been dissolved in the water.
  Cook just until the liquid thickens.
  
  1/4 recipe = 151 calories, 3 lean meat, 1 vegetable exchange 7 grams
  carbohydrate, 22 grams protein, 4 grams fat 285 mg sodium, 404 mg
  potassium, 54 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rye Yeast Bread
 Categories: Diabetic, Allergy, Breads/bm
      Yield: 1 servings
 
    1/3 c  Water                               3 tb Oil
      1 c  White grape juice;                  4 c  Rye flour
      1 pk Quick-rise yeast; (1 tb)                 -plus up tp 1/2 cup
      1 ts Salt                           
 
  Warm the water and grape juice to about 115 F and stir in the yeast.
  Let the mixture stand for about 10 minutes or until it is foamy. Stir
  in the salt, oil, and 2 cups of the flour, and beat it with a spoon
  or mixer until it is smooth.
  
  Add enough of the rest of the flour to make a soft dough.  Knead the
  dough on a floured board for 10 minutes.  Place the dough in an oiled
  bowl, turn it over so the top of the ball is also oiled, and cover it
  with a towel. Let it rise in a warm (85 to 90 F) place for about 45
  minutes, or until it is doubled in volume.
  
  Shape the dough into a loaf, place it in an oiled 8 x 4 inch loaf
  pan, and let it rise in a warm place again for about 30 minutes, or
  until it doubles in volume.  Bake at 425 F for 10 minutes, then lower
  the oven temperature to 350 F for an additional 35 to 45 minutes of
  baking. Remove it from the oven when the loaf is brown and has pulled
  away from the sides of the pan slightly.  Makes one loaf.
  
  Source:  Allergy Cooking With Ease by Nicolette M. Dumke, 1992 ISBN:
  0-914984-42-X Many recipes in this book require specialty products
  from a health food store or mail order that are used for a rotational
  allergy diet.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rosemary Roasted Potatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      2 lb Potatoes; peeled and diced          2 ts Crushed rosemary;
           -into 1" chunks                     1 ts Garlic; minced
      3 tb Olive oil;                        1/2 ts Salt
      1 ts Paprika;                       
 
   Toss diced potatoes with olive oil, paprika, garlic and half the
  rosemary. Place potatoes on a heavy baking tray, sprinkle with
  remaining rosemary and 1/2 t salt. Roast at 400 deg F for 1 1/2
  hours, turning often.
   Serve as garnish for roasts.
  
   Source: Houston Chronicle
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Faki (Hellenic Lentil Soup)
 Categories: Diabetic, Soups/stews, Vegetarian, Main dish, Crockpot
      Yield: 8 servings
 
      1 c  Lentils                             4    Parsley sprigs
      1 md Onion; chopped                           Mint, fresh; basil or other
      2    Garlic cloves; up to 3                   -favorite herb
           -chopped                          1/4 c  Olive oil
      1    Celery stalk; chopped               1 pn -Salt
      3    Plum tomatoes, fresh; and           1 pn -Pepper
           -juices -OR-                        3 tb Vinegar
      5    -Italian type plum tomatoes              Oregano, dried; for garnish
      1    Bay leaf                       
 
  "This recipe also appeared in my cookbook, The Food of Greece".
  
  Wash lentils in a soup pot. Cover with 8 cups of cold water, and
  bring to a boil. Cover the pot, turn off the heat, and let stand for
  an hour. Bring to a boil, and stir in the onion, garlic and celery.
  Cover and simmer for 30 minutes. Add the tomatoes. bay leaf, parsley,
  your favorite herb and half the oil. Simmer for 30 minutes, stirring
  occasionally. Add enough water to make 8 cups. Remove the bay leaf.
  Season the soup, and add the remaining oil. Taste, and adjust the
  seasonings. Serve hot with the vinegar and garnished with oregano,
  rubbed between your palms.
  
  SERVES:8
  
  Nutrients for 3/4 cup Calories: 129 Exchanges: 1 starch/bread; 1 fat
      g                mg carbohydrate: 13 potassium: 282.5 protein: 5
  sodium: 21 fat: 7 cholesterol: 0 fiber: 2.5
  
  SOURCE: _Diabetic Cooking From Around the World_ by Vilma Liacouras
  Chantiles posted by Anne MacLellan
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Renaissance Pizza
 Categories: Diabetic, Pasta, Vegetarian, Main dish
      Yield: 6 servings
 
MMMMM---------------------------SAUCE--------------------------------
      2 c  Carrots; peeled finely              1 tb Basil; chopped fresh
      1 c  Onions; finely diced                1 ts Oregano;
      2 tb Garlic; minced                      1 ts Parsley;
    1/2 c  Celery; finely diced                1 pn Black pepper;
      2 tb Olive oil;                      1 1/2 ts Sweetener;
  1 1/2 ts Sea salt;                           6 c  Tomato puree;
    1/4 ts White pepper;                 

MMMMM---------------------------DOUGH--------------------------------
    3/4 oz Dry yeast;                      2 1/4 c  Unbleached flour;
  2 1/2 c  Warm water                          2 tb Olive oil;
      1 tb Sweetener;                          1 ts Sea salt;
  2 1/4 c  Pastry flour;                            Cornmeal;

MMMMM-------------------------SPICE MIX------------------------------
      2 tb Basil;                            1/2 ts Garlic powder;
      2 tb Oregano;                          1/2 ts Black pepper;
      2 tb Parsley;                      

MMMMM---------------------VEGETABLE TOPPING--------------------------
      3 c  Onions; halved & sliced             2 c  Cauliflower pieces;
      2 c  Mushrooms; thickly sliced           4 tb Olive oil;
      2 c  Broccoli stems & florets;      
 
  SAUCE: Saute carrots, onions, garlic & celery in oil for 5 minutes.
  Add seasonings & saute another 5 minutes.  Add sweetener, then add
  tomato puree & simmer 1 to 2 hours.  Should yield 7 c sauce.
  
  DOUGH: Dissolve yeast in 1/2 c warm water with sweetener.  Let stand
  till yeast starts to foam.
  
  Mix flours together & combine yeast.  Add oil, salt & rest of water.
  Knead to amke a medium stiff dough.  Divide into two pieces.  Lightly
  oil 2 large rectangular pans & sprinkle with cornmeal.  Roll out each
  piece of dough to an even rectangular shape.  Let dough rise (about 1
  hour). I punched the dough at this point before baking.  Prebake
  doughs for 5 minutes at 350F or till the gluten sets.  Remove from
  oven.
  
  SPICE MIX: Mix spices together till well blended.
  
  VEGETABLE TOPPING: Mix vegetables together & saute them in the oil
  for 4 to 5 minutes.  Remove from heat & transfer to a second pan if
  not using immediately.
  
  TO ASSEMBLE: Spread about 1 1/2 c sauce on each crust.  Add about 3 c
  of vegetable topping & sprinkle 2 ts spice mixture over the top.  If
  so desired, spread 1 c shredded soy cheese over the top.  Bake at
  375F for about 10 minutes, longer if cooking from cold.  (I found it
  needed about 20 minutes or longer, so keep an eye on it).
  
  Brother Ron Pickarski, "Friendly Foods"
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pesto Pizza
 Categories: Diabetic, Main dish, Vegetarian, Pasta, Vegetables
      Yield: 4 servings
 
MMMMM---------------------------DOUGH--------------------------------
      1 tb Active dry yeast;                 1/4 c  Olive oil;
      1 c  Warm water                          1 c  White flour;
      1 ts Salt;                               3 c  Whole wheat flour;
      2 tb Sweetener;                    

MMMMM-----------------------PESTO TOPPING----------------------------
      2 c  Basil; densely packed fresh              Zest from 1 lemon
    1/4 c  Pine nuts;                        1/3 c  Olive oil;
      2    Garlic cloves; large          

MMMMM---------------------VEGETABLE TOPPING--------------------------
     12 oz Marinated artichoke hearts;         1 c  Zucchini; thinly sliced
      3 lg Tomatoes; sliced thinly           1/4 c  Pine nuts;
 
  DOUGH: Combine yeast, sweetener & warm water.  Whisk in salt & oil &
  let sit for 10 minutes.  Add flours, 1/2 c at a time & knead for 10
  minutes, adding more flour as necessary. Let rise for an hour.
  Deflate by punching down the dough.
  
  PESTO TOPPING: Process basil, pine nuts, garlic & zest in food
  processor till smooth.  With blender running, drizzle in the oil to
  form a thick paste.
  
  TO ASSEMBLE: Sprinkle 10" X 15" baking sheet with cornmeal.  Place
  dough in centre & press out from the centre till the baking sheet is
  covered with dough.  Spread dough with a thin layer of pesto. Arrange
  artichoke hearts, tomato slices & zucchini evenly over the pizza. Dot
  with more pesto & sprinkle with pine nuts.  Bake at 375F for 20
  minutes or till the crust is well cooked & browned.
  
  "The Big Carrot Vegetarian Cookbook"
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creamy Ranch Salad Dressing
 Categories: Diabetic, Dressings, Cheese, Low-fat/cal, Salads
      Yield: 9 servings
 
      1 c  Low-fat cottage cheese            1/2 ts Garlic powder
    2/3 c  Low-fat plain yogurt              1/2 ts Dried basil
      2    Green onions, chopped             1/4 ts Dried oregano
      1 ts Dijon mustard                  
 
  In food processor or blender, process cottage cheese andyogurt until
  smooth.  Pour into bowl and stir in onions and seasonings.
  
  Cover and refrigerate for at least 30 min so flavours develop.  Store
  for up to one week.  Stir before serving.
  
  Makes 1 2/3 cups.  Preparation 10 min, chill 30 min or longer 1
  serving 3 tbsp, 1/2 Milk Choice (2%) 3 g carb, 5 g protein, 1 g fat,
  37 cal Source: Choice Menus by Marjorie H. Hollands & Margaret Howard
  1993 Canadian Diabetes Assoc.
  
  COMPARISON:  3 tb commercial Ranch-style dressing 216 cal Shared but
  not tested by Elizabeth Rodier Aug 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry-Orange Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 12 servings
 
    1/2 c  Cranberries; chopped finely         1    Egg;
      1    Oranges; ground with skins        1/2 ts Vanilla;
    1/4 c  Raisins;                          1/2 c  Whole wheat flour;
      2 tb Brown sugar;                      1/2 c  All-purpose flour;
  2 2/3 tb Margarine;                          1 ts Baking powder;
 
  This is half of the original recipe with pan size adjusted.
  
  Combine the cranberries, oranges, raisins, and brown sugar in a mixing
  bowl.  Set aside.
  
  Cream the margarine until light and fluffy.  Add egg and beat well.
  Blend in the vanilla.  Gradually add the dry ingredients to the
  creamed mixture.
  
  Stir in the cranberry mixture and pour the batter into a greased 8
  inch square baking pan.  Bake at 350 F for 30 to 40 minutes or until
  browned on top.  Cool in the pan on a wire rack.  Cut into bars.
  
  One bar - 86 calories, 1 fruit exchange, 1/2 fat exchange 14 grams
  carbohydrate, 2 grams protein, 3 grams fat 55 mg sodium, 78 mg
  potassium, 11 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cucumber Salad
 Categories: Diabetic, Salads, Side dishes, Vegetables, Vegetarian
      Yield: 10 nice folks
 
      2 lg Cucumber; peeled                    2 cl Garlic; crushed or
      2 c  Plain low-fat yogurt                1 ts Garlic powder;
      4 tb Vingar                              1 ts Salt
      3 ts Dried dill weed; or               1/2 ts Fresh ground pepper;
      2 tb Fresh dill;                    
 
  Slice cucumber lengthwise and remove seeds.  Dice the cucumber and add
  remaining ingredients. Mix throughtly and chill at least 1/2 hour
  before serving.  This was for 5 servings, but sence I like cucumber
  so well I increased it for 10 nice folks....love them leftovers!
  Food Exchanges per serving: 1 VEGETABLE SERVING
  CHO: 6g; PRO: 3g; FAT: 3g; CAL: 39; Low Sodium diets: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Leningrad Special Buckwheat Pancakes
 Categories: Diabetic, Quickbreads, Breakfast, Pancakes, Breads/bm
      Yield: 6 servings
 
    1/2 c  All-purpose flour;                  1 lg Egg; beaten slightly
    3/4 c  Buckwheat flour;                    1 c  Water
      1 ts Baking powder                       1 tb Margarine; Melted
      2 ts Sugar substitute                    1 ts Margarine; for cooking
 
  Blend flours, baking powder, and sugar substitute in bowl.  Mix in
  egg, water, and melted margarine.  Let batter stand for 10 minuteats.
  Melt 1 teaspoon margarine in a 10-in nonstick skillet over medium
  heat. Drop batter by the tablespoonful onto hot skillet.  Allow
  pancakes to cook until bubbles form around the pancakes.  Thin
  remaining batter with additional water if necessary.  Turn pancakes
  over with a spatula. Continue cooking until pancakes are done.  Place
  on heated dish and continue cooking until all the pancakes have been
  prepared. Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT
  EXCHANGE CHO: 18g; PRO: 3g; FAT: 4g; CAL: 118;
  LOW-SODIUM DIET: This recipe is suitable.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,
  R.D.,M.S. and Katharine Middleton
  Brought by to you and Yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cold Turkey Reuben Sandwich
 Categories: Diabetic, Sandwiches, Main dish
      Yield: 4 servings
 
MMMMM----------------COLD TURKEY REUBEN SANDWISH---------------------
      4 ts Plain Low-fat yogurt;                    -and of course cooked
      8 sl Rye Bread;                      1 1/3 c  Sweet & Sour Red Cabbage;
      8 oz Turkey; breast thinly sliced             -drained (recipe to follow)

MMMMM------------------SWEET & SOUR RED CABBAGE-----------------------
      1 lb Red cabbage; shredded             1/2 ts Salt
    1/2 c  Cider vinegar;                           Sugar equivalent to a 2 tbs
    1/2 c  Water                                    Sugar
      2 tb Margarine                      
 
  SANDWICH: Spread 1 teaspoon yogurt on each 4 slices of rye bread.
  Divide the sliced turkey among tops of the bread slices. Spoon 1/3
  Sweet and Sour Red Cabbage on each sandwich; top with remaining bread.
  
  Food Exchange per serving: 2 STARCH EXCHANGES + 2 LEAN MEAT EXCHANGES
  CHO: 31g; FRO: 22g; FAT: 5g;  CAL: 254;
  LOW-SODIUM DIETS:  Omit salt from Sweet and Sour Red Cabbage
  
  SWEET AND SOUR RED CABBAGE: Put cabbage, vinegar, water, margarine,
  and salt in a deep cooking pot. Cover and cook about 15 minutes or
  until crisp-tender, lifting and turnig with a large kitchen fork two
  or three times.   Remove from heat. Add sweetener to cabbage
  gradually, lifting and mixing well with a fork. Drain off any liqiud
  Food Exchange per serving:  1 VEGETABLE EXCHANDGE + 1/2 FAT EXCHANGE
  CHO: 5g; PRO: 1g; FAT: 3g; CAL: 42; LOW-SODIUM DIETS: Omit salt. Use
  unsalted margarine.
  
  Source: The Art of Cooking for the Daibetic by Mary Abbott
  Hess,R.D.,M.S. Brought to you and yours via Nancy O'Brion and her
  Meal-Master
  
  After is all is said and done, I think I would double the recipe for
  the SWEET AND SOUR CABBAGE only I would use both green and red.  What
  the hay, do IT my way!!!!  Cabbage is my thing!
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Kay's Favorite Meat Loaf
 Categories: Diabetic, Meats, Main dish
      Yield: 6 servings
 
      1    Beef bouillion;                   1/2 c  Onion; chopped finely
    1/2 c  Boiling water                     1/4 c  Celery; chopped finely
      2 sl Bread; crumbled fine                2 ts Worcestershire sauce;
  1 1/2 lb 85% lean ground beef;               1 tb Catup
      2 md Eggs; beaten slightly          
 
  Preheat oven to 350 f degree.  Line a shallow 8-inch baking pan with
  foil. Dissolve beef bouillion cube in boiling water in a large bowl.
  Add all other ingrediets except the catsup and blend well with a
  fork. Turn onto foil in pan and, with hands, shape quickly into a 6
  by 4 1/2 inch by 2 inch loaf.  With the dull edge of a knife make a
  crisscross pattern across the top, spread with catup across the top.
  Cover loaf with a tent of foil that does not touch the top. Bake 45
  minutes. Remove foil; bake, uncovered, another 45 minutes.  Remove
  from oven and cool in pan for 2-3 minutes before serving.  Using this
  molded metheod instead of loaf pan allows the fat to drain from the
  loaf, whereas a loaf pan retains fat.
  
  Nutritive values per serving ( large slice 4 1/2 by 2 by 1 inch, 1/6
  of loaf):
  Food Exchange per serving:  2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
  EXCHANGE + 1 FAT EXCHANGE CHO: 5g; PRO: 19g; FAT: 10g; CAL: 267;
  LOW-SODIUM DIETS: Substitute a low-sodium cube.
  ======================================================================
  === Nurititive values per serving: (1 medium slice 4 4/2 by 2 by 3/4,
  1/8 of loaf):
  Food Exchanges per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
  EXCHANGE CHO: 5g; PRO: 19g; FAT: 10g; CAL: 189;
  LOW-SODIUM DIETS: Substitute a low-sodium bouillion cube.
  ======================================================================
  === Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Szechwan Bean Curd
 Categories: Diabetic, Main dish, Meats, Tofu, Vegetarian
      Yield: 4 servings
 
      4 oz 85% lean ground beef;               1 ts Seasame oil;
      1 c  Green onions; with tops           1/4 ts Hot oil; (optional; see
           -chopped                                 -below)
      1 cl Garlic; minced                    1/4 ts Red pepper flakes;
    3/4 c  Chicken broth;                      2 tb Cornstarch;
      2 tb (light) Soy sauce reduced           2 tb Water
           -sodium                             1 c  Bean curd(tofu); cut into
      1 tb Chile sauce;                             -1/2-inch cubes
 
  Place ground beef, green onions, and garlic in a nonstick skillet and
  cook, stirring quickly, until beef is browned.  Stir in chicken
  broth, soy sauce, chili sauce, oils, and red pepper flakes.  Mix
  cornstarch with cold water. Add to skillet.  Cook. stirring
  constantly, untill sauce thickens. Gently stir in bean curd. Contiune
  to cooking over medium heat 3 minutes. NOTE: Seasame oil and hot oil
  are avalable in Oriental sections of food markets and in specialty
  stores.
  
  Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 VEGETABLE
  EXCHANGE CHO: 9g; PRO: 15g; FAT: 7g; CAL: 149; LOW-SODIUM DIETS: This
  recipe is not suitable.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Kathraine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hungarian Cabbage Rolls
 Categories: Diabetic, Main dish, Vegetables, Meats, Rice
      Yield: 6 servings
 
      2 qt Water                           1 1/2 c  Tomato juice;
     12 lg Green cabbage leaves; about         1 md Onion;
           -1 pd.                            1/4 ts Salt
      1 c  Cooked carrot; cooked             1/4 ts Freshly gound pepper;
    1/4 c  Raw brown rice;                     2 cl Garlic; cruched
      1    Egg; beaten sightly            
 
  Preheat oven to 325 F. Boil 2 quarts of water in a large saucepan or
  dutch oven. Arrange cabbage leaves loosely in pan. Cover and cook
  over medium heat until cabbage leaves are limp but not soft, about 8
  minutes. Drain and cool leaves.  Puree carrot in blender or food
  processor fitted with steel blade; mix with ground beef, rice, and
  egg. Spoon 2 tablespoon of the meat mixture onto each leaf.  Tuck
  ends in and roll up jelly roll style. Place seam side down in 9" by
  13" baking pan. Pour tomato juice tomatoes, onion slices and
  seasonings over cabbage rolls. Cover and bake 1 hour; uncover and
  cook for an addional 30 minutes. Food Exchanges per servings:  2 LEAN
  MEAT EXCHANGES + 1 STARCH EXCHANGE + 1 VEGETABLE EXCHANGE CHO: 20g;
  PRO: 16g; FAT: 6g; CAL: 197; LOW-SODIUM DIET: Omit salt. Substitute
  unsalted tomatoe juice and unsalted canned tomatoes.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought by you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Giant Potato Pancake
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 servings
 
  1 1/2 lb Idaho potatoes;                   1/4 ts Freshly ground pepper
    1/4 c  Onion; finely chopped               1 tb Margarine
      1 ts Salt                           
 
  Pare potatoes with a vegetable peeler. Grate potatoes on medium
  grater into a large bowl.  Add onion, salt, and pepper and mix
  lightly but well with a blending fork.  Melt margarine in a 10-inch
  frying pan and rotate to coat bottom and sides of pan.  Turn potatoes
  into pan; pat down and spread evenly. Cover pan tightly; turn heat
  low and let cook about 15 minutes or underside is browned.  Take pan
  off heat temporarily. Put a 12-inch plate (or very large pie plate)
  unside down on top of potatoes and, with one hand handle of frying
  pan and the other hand guiding the plate, turn frying pan unside
  down, then lift off the pancake. This put the pancake back on the
  plate.  Next, immediately slide pancake back into the frying pan,
  browned side up. Return to low heat. Do not cover. Let cook for
  another 15 minutes or until bottom is browned. To serve, cut evenly
  into 6 pie-shaped wedges. Food Exchanges per serving: 1 STARCH
  EXCHANGE + 1 FAT EXCHANGE CHO: 16g; PRO: 2g; FAT: 6g; CAL: 124;
  LOW-SODIUM DIETS: Omit salt. Use unsalted margarine.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,
  R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked "French Fries"
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 5 servings
 
      2 lg Potatoes                          1/2 ts Salt
      1 tb Vegetable oil;                    1/8 ts Paprika;
 
  Preheat oven to 450 F degree.  Peel potatoes and cut into slices 4
  inches long and 1/4 inch wide; place in a bowl of iced water to
  crisp. Just before cooking, turn onto paper towel and pat dry. Spread
  pieces in one layer of a shallow baking pan.  Sprinkle with the
  vegetables oil. Shake pan to spread oil evenly over potatoes. Bake
  30-40 minutes, turning frequently, until gold brown.  Empty potatoes
  onto paper towels. Sprinkle with salt and paprika.
  Food Exchange per serving: 1 STARCH EXHANGE + 1/2 FAT EXCHANGE; CHO:
  15g; PRO: 2g; FAT: 3g; CAL: 93; LOW-SODIUM DIETS: Omit salt. Use a
  seasoned salt substitute, if allowed by your doctor.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbortt
  Hess,R.D.,M.S. Brought to you and your via Nancy O'brion and her Meal
  Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Scalloped Potatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 5 servings
 
      1 lb Potatoes; (about 3 md)              2 tb Margarine;
      2 tb All-purpose flour                   3 tb Onion; finely chopped
    1/2 ts Salt                                     Hot water
    1/2 ts Freshly ground pepper;         
 
  Preheat oven to 400 F degree.  Prepare a 1 1/2 qt casserole with
  vegetable pan coating.  Pare potatoes; slice potatoes crosswise in
  1/8-inch slices: if potatoes are large, cut slices in half in half.
  Mix together flour, salt, and pepper.  Place half of the potatoes in
  prepared casserole. Dot with half the margarine, sprinkle half the
  seasoned flour on top, then half the onion. Repeat with remaining
  potatoes, margarine, seasoned flour, and onion.  Pour enogh hot water
  in, at one corner only, so that the water barley comes to the top of
  the potatoes. Cover and bake 50 minutes; then uncover and bake for
  another 25-30 minutes or until potatoes are browned and tender.
  Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO:
  17g; PRO: 2g; FAT: 5g; CAL 117; Low-sodium diets:  Omit salt. Use
  unsalted margarine.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pratie Cakes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 7 servings
 
      2 c  Potatoes; mashed (fresh or               Ing board)
           -prefared from flakes)            1/4 ts Salt
    1/2 c  All-purpose flour; unsifted         2 tb Onion; finely chopped
           (reserve some 1 tb to flour-        2 tb Margarine;
 
  Turn mashed potatoes into a large bowl.  Add flour, salt, and onion.
  Mix thoroughly with hands and fingers until completely mixed and
  smooth. Pat on a lightly floured board until 1/2 inch thick.  Cut
  with a 3-inch cookie cutter.  Place on a cookie sheet, cover lightly
  with waxed paper, and chill in refrigerator until just before
  cooking. To cook, use 1 tablespoon margarine at a time.  Melt
  margarine in a large frying pan or stovetop griddle.  Fry cakes over
  moderately hot heat, turning to brown on both sides.  Serve
  immediately. Food exchange per serving: 1 STARCH EXCHANGE + 1 FAT
  EXCHANGE CHO: 15g; PRO: 2g; FAT: 5g; CAL: 110
  Low-sodium diets: Omit salt from original mashed potatoe mixture and
  from recipe.
  
  Certain Irish folk refer to potato cakes as "praties". They are
  great! Mix and shape ahead, then chill them before cooking.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Soup
 Categories: Diabetic, Soups/stews, Main dish, Crockpot
      Yield: 8 servings
 
      3 lb Chicken, cut in pieces            1/2 c  Uncooked barley
      9 c  Water                               2 tb Lemon juice
      3    Celery stalks with leaves           1 tb Salt
      1 sm Onion                             1/2 ts Pepper, freshly ground
    1/2 c  Chopped onion                     1/4 ts Celery seed
    1/2 c  Finely chopped carrot           1 1/2 c  Green beans cut, fresh
    1/2 c  Chopped fresh parsley          
 
  Place chicken, water, leaves from celery and small onion in a large
  saucepan.  (Reserve celery stalks.)
  
  Cover saucepan and bring to a boil; reduce heat and simmer 1 1/2 hours
  until chicken is tender.  Remove chicken.  Strain broth into bowl;
  chill until fat sets on top.  Remove fat.
  
  Remove skin and bones from chicken, discard.  Cut chicken into
  bite-sized pieces, set aside.  (My note:  if you want less than 8
  servings, freeze extra broth and chicken separately in meal-sized
  portions.)
  
  Return broth to saucepan.  Chop reserved celery stalks, add to broth
  with chopped onion, carrot, parsley, barley, lemon juice, seasonings.
  Cover and simmer 20 min.
  
  Add fresh green beans and chicken; continue cooking 15 min or until
  beans are tender.  Each serving 1 1/2 cup.
  
  11 g carbohydrate, 14 g protein 5 g fat, 145 calories 2 Protein
  Choices, 1 fruit & veg. choice
  
  Source:  Choice Cooking c. 1986 Canadian Diabetes Association Shared
  by Elizabeth Rodier, tested Sept 93 with substitutions. From the
  files of Al Rice, North PoleAlaska,  Feb 1994
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Raisin Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 16 servings
 
      1 c  Raisins;                          1/4 ts Ground nutmeg;
    1/2 c  Unsweetened apple juice;          1/4 ts Ground cloves;
      1 c  Whole wheat flour;                  1    Egg;
    1/2 ts Baking soda;                        2 tb Vegetable oil;
      1 ts Baking powder;                           Grated orange rind;
      1 ts Ground cinnamon;               
 
  In a saucepan, combine the raisins and apple juice.  Bring to a boil
  and cool.
  
  Meanwhile, mix the flour, baking soda, baking powder, spices, egg and
  vegetable oil together.  Add the raisin mixture and blend thoroughly.
  Spread the mixture into a lightly oiled 8 inch square pan.  Sprinkle
  on the grated orange rind.
  
  Bake in 350 F oven for 30 to 40 minutes.  Cool in the pan on a wire
  rack and cut into bars.
  
  1/16 recipe - 76 calories, 1 bread exchange 14 grams carbohydrate, 2
  grams protein, 2 grams fat 47 mg sodium, 109 mg potassium, 17 mg
  cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Christmas Fruitcake Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 36 servings
 
    1/2 c  Vegetable oil                     1/4 ts Ground allspice
    1/2 c  Brown sugar                       1/4 c  Milk
      1    Egg                               1/2 c  Chopped walnuts
  1 1/4 c  Whole wheat flour                 1/2 c  Raisins
    1/2 ts Baking powder                     1/2 c  Snipped dried apricots
      1 ts Ground cinnamon                   1/2 c  Chopped dates
    1/4 ts Ground cloves                  
 
  Cream together the oil and sugar.  Add the egg.  Then blend in the
  remaining ingredients.  Drop by spoonfuls onto a lightly oiled baking
  sheet.  Bake in 350 F oven for about 10 minutes.  Cool on a wire rack
  and store in a tightly closed container.
  
  1 cookie - 77 calories, 1/2 fruit exchange, 1 fat exchange 9 grams
  carbohydrate, 1 gram protein, 4 grams fat 7 mg sodium, 70 mg
  potassium, 8 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Chowder
 Categories: Diabetic, Soups/stews, Main dish, Crockpot
      Yield: 6 servings
 
    1/2 c  Onion; chopped                      5 c  Turkey or chicken broth;
      1 c  Celery; sliced                      2    Potatoes; peeled, cubed
      2 tb Margarine;                          1 c  Carrots; chopped
      2 tb Flour;                              1 c  Zucchini; sliced
    1/2 ts Salt;                             1/2 c  Unsweetened apple juice;
    1/4 ts Black pepper; ground                3 c  Turkey; cooked chopped
      1 ts Dried thyme;                   
 
  Saute the onion and celery in the margarine.  Add the flour, salt,
  pepper and thyme.  Gradually add the broth.  Add the potatoes and
  carrots. Cover and simmer for 15 minutes or until the vegetables are
  tender. Add the zucchini, apple juice, and turkey.  Continue cooking
  over low heat for 10 minutes.
  
  1/6 recipe - 222 calories, 3 lean meat exchanges + 1 bread exchange 16
  grams carbohydrate, 23 grams protein, 8 grams fat, 282 mg sodium, 570
  mg potassium, 54 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peanut Butter Nuggets
 Categories: Diabetic, Desserts, Cooky/bars, Low-fat/cal
      Yield: 18 servings
 
    2/3 c  Corn flakes; cruched              1/2 c  Peanut butter;
    1/2 c  Unsweetened coconut;                2 tb Liquid honey or corn syrup;
           -shredded                      
 
  Combine 1/2 cup corn flake crumbs, coconut, peanut butter and honey;
  mix thoroughly.  Measure out 2 tsp portions, shape into balls.  Roll
  in remaining corn flake crumbs.  Chill until firm, store in covered
  container in refrigerator.
  
  18 nuggets, each serving 1 nugget 1/2 fruit & veg. choice, 1 fat &
  oils choice 5 g carbohydrate, 2 g protein, 4 g fat, 64 calories
  
  Source:  Choice Cooking, Canadian Diabetes Association Shared by
  Elizabeth Rodier 6/93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Wild Rice-Turkey Salad
 Categories: Diabetic, Salads, Poultry, Rice
      Yield: 4 servings
 
    1/2 c  Wild rice;                        1/4 c  Green onions; chopped
  1 1/2 c  Water;                            1/4 c  Olive oil;
      2 c  Turkey; cooked chopped              2 tb Red or white wine vinegar;
      1 c  Celery; chopped                   1/4 ts Black pepper;
    1/2 c  Sweet red pepper; Chopped         1/4 ts Ground nutmeg;
           -(optional)                         2 tb Fresh parsley leaves;
    1/3 c  Raisins;                                 -chopped
      1    Apple; chopped                           Chopped pecans; for garnish
 
  Cook the rice in the water until tender, about 50 minutes.  Cut the
  turkey into bite-size pieces.  Combine all the ingredients ina bowl
  and toss. cover and chill until ready to serve.  Sprinkle on the
  pecans just before serving.
  
  1/4 recipe = 422 calories 3 lean meat, 1 bread, 1 1/2 fruit, 2 fat
  exchanges 42 grams carbohydrate, 24 grams protein, 18 grams fat 344 mg
  sodium, 503 mg potassium, 54 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
  
  My note:  I'd probably make this with regular rice, vegetable oil,
  regular vinegar (or a lower calorie dressing), 2 tsp dry parsley and
  chopped almonds.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Prudhomme's Lemon Dill Chicken
 Categories: Diabetic, Poultry, Main dish, Low-fat/cal
      Yield: 4 servings
 
MMMMM-----------------------SEASONING MIX----------------------------
      1 ts Salt;                             1/4 ts Black pepper;
      1 ts Dillweed;                         1/4 ts White pepper;
      1 ts Dried sweet basil leaves;     

MMMMM--------------------MEAT AND VEGETABLES-------------------------
      8    Chicken breasts; boneless       1 1/2 c  Defatted chicken stock;
           - skinless, (2 to 3 oz each)        2 c  Onions; julienned
      1 tb Cornstarch PLUS;                  1/2 c  Fresh lemon juice; in all
      2 ts Cornstarch;                         2 pk Artificial sweetener;
      1 c  Apple juice;                             - (1 gram each), optional
 
    TO SEASON CHICKEN: Combine seasoning mix ingredients in small bowl.
  Sprinkle all surfaces of chicken evenly with 2 teaspoons seasoning
  mix. Rub it in well.  Dissolve cornstarch in 1/4 cup apple juice. Set
  aside.
  
    Preheat heavy 10-inch skillet, preferably non-stick, over high heat
  to 350 degrees for about 4 minutes.  Place 4 chicken breasts in
  skillet. Lower heat to medium.  Brown for at least 1 minute per side.
  Remove chicken. Brown 4 more.  Set all the chicken aside.
  
    Return heat to high.  Stir in 1/2 cup stock, scraping bottom of
  skillet to clear it of all browned bits.  Add onions and remaining
  seasoning mix. Stir.  Cook for 3 to 4 minutes, or until all liquid
  evaporates. Stir in 1/4 of lemon juice.  Scrape bottom of skillet
  again to clear it. Cook for 3 to 4 minutes, or until liquid
  evaporates. Add 1/2 cup apple juice. Clear bottom and side of
  skillet. Cook for 2 to 3 minutes, or until about half of the liquid
  evaporates.
  
    Stir in remaining 1 cup of stock, the 1/4 cup lemon juice and the
  1/4 cup apple juice.  Bring to a boil (will take 2 to 3 minutes),
  whisk in the cornstarch-apple juice mixture, and return to a boil.
  Return the chicken to the skillet, lower the heat to medium, and cook
  until the chicken is done all the way through, about 4 to 5 minutes.
  Turn off the heat, remove the chicken, and if desired, whisk in the
  artificial sweetener.
  
    Makes 4 servings.
  
    From: _Fork_In_The_Road_ by Chef Paul Prudhomme
    printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING
  by: Jean Cody 12/1/93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sugarless Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 1 servings
 
      3 c  Flour;                            3/4 lb Butter; softened
    1/2 c  Water;                                   -margarine if desired
 
    Blend all ingredients.  Roll into balls using about 1 teaspoon of
  dough. Place on ungreased baking sheets.  Flatten with the bottom of
  a glass dipped in flour.  Bake at 350 degrees until the edges begin
  to brown, about 6 minutes.
  
    OPTIONS TO SWEETEN:  Before baking, make a thumb print in each
  cookie and fill with chopped nuts or sugarless jam.
  
    printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING
  by: Jean Cody 12/1/93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Stewed Chicken
 Categories: Diabetic, Poultry, Main dish, Cheese, Low-fat/cal
      Yield: 4 servings
 
      4    Chicken breast; halves,             2 ts Italian seasoning;
           - boneless                          2 ts Garlic; chopped
     16 oz Cn Italian stewed tomatoes;              Salt to taste
           - cut in bite sized pieces               Pepper to taste
      4 oz Cn sliced mushrooms;                     Fat-free mozzarella cheese;
           - salt free                              -shredded
      1 md Onion; sliced in rings         
 
    Place chicken in baking dish.  Top with tomatoes and their juice,
  mushrooms, onions and seasonings.  Cover tightly with foil and bake
  at 350 degrees for 1 hour or until chicken is done.  Remove from oven
  and sprinkle with mozzarella.  Cover with foil until cheese melts.
  
    printed in Rochester, NY _Times_Union_ 11/29/93 Posted in COOKING
  by: Jean Cody 12/1/93
  
  Could be used by a diabetic?
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Eggplant Dip
 Categories: Diabetic, Appetizers, Low-fat/cal
      Yield: 16 servings
 
      1 md Eggplant;                           1 tb Fresh lemon juice/vinegar;
      3 md Green onions; finely chopped        1 tb Vegetable oil;
      1 lg Tomato; peeled & chopped          1/2 ts Salt;
      1 sm Clove garlic; finely chopped      1/4 ts Freshly ground pepper;
    1/2    Stalk celery; finely chopped   
 
  Eggplant dip is popular in many Mediterranean countries.  In the West
  it is often called poor man's caviar.  It's good with raw vegetable
  dippers or on crisp Melba toast.
  
  Prick whole eggplant in several places with a fork.  Place in a
  baking pan and bake in 400 F oven for 30 minutes.  Cool, peel and
  chop finely. (A blender or food processor can be used but avoid
  overprocessing. Dip is best when it has some crunch.)
  
  Combine eggplant, onions, tomato, garlic and celery.  Add lemon juice,
  vegetable oil, salt and freshly ground pepper.  Cover tightly and
  refrigerate for several hours to blend flavors.
  
  2 tb - 17 calories, 2 g carbohydrate, 1 g fat, 1++extra (free
  exchange)
  
  Source:  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
  tested by Elizabeth Rodier, Dec 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Blueberry Spread
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 32 servings
 
      1 tb Unflavored gelatin (1 pkg);         2 tb Granulated sugar;
    1/3 c  Cold water;                         4 ts Lemon juice;
      3 c  Blueberries; lightly crushed        1 ts Grated lemon rind;
    1/2 ts Ground ginger;                 
 
  In saucepan, sprinkle gelatin over water.  Stir over low heat until
  gelatin is completely dissolved.
  
  Add blueberries, ginger, sugar, lemon juice and rind.  Bring to a
  boil. Cover and cook 5 min or until fruit is tender; stir
  occasionally.
  
  Spoon into sterilized jars; cool slightly.  Refrigerate several hours
  or until set.
  
  Store in refrigerator for up to 1 month or for 1 year in the freezer.
  
  Makes 2 cups.  Preparation 10 min, cook about 5 min.
  
  Strawberries - use orange rind, no ginger Peach 2 cups, pear 1 cup,
  replace lemon rind with 1/2 tsp nutmeg
  
  Serving:  1 tbsp 1++ Extra 2 g carbohydrate, 10 cal.
  
  Source:  Choice Menus by Marjorie Hollands & Margaret Howard 1993
  Canadian Diabetes Assoc. Shared & Blueberry tested by Elizabeth
  Rodier Aug 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fat-Free Hot Fudge Sauce
 Categories: Diabetic, Sauces, Chocolate
      Yield: 4 servings
 
    3/4 c  Sugar;                              4 ts Cornstarch;
           (can be sugar subtitute)          1/2 c  Evaporated skim milk
    1/3 c  Cocoa;                              1 ts Vanilla
 
  In a small saucepan stir together the sugar, cocoa, cornstarch and
  evaporated skim milk. Cook and stir constantly until sauce is bubbly
  and thick. Cook and stir two minutes more. Remove from heat and stir
  in 1 tsp. vanilla. (For sugar-free sauce skip sugar at the start and
  stir in NutraSweet spoon on at the end with the vanilla.)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spiced Apple Pudding
 Categories: Diabetic, Desserts, Allergy, Low-fat/cal
      Yield: 4 servings
 
      2 c  Unsweetened apple juice;          1/3 c  Granulated sugar substitute;
    1/3 c  Cornstarch;                       1/2 ts Cinnamon;
      1    Egg; (or 2 yolks)              
 
  MY NOTE:  This recipe is marked in the allergy category only because
  it is a pudding without milk, also low in protein. It is one of my
  favorite ways to use up egg yolks or prepare a dessert when I've run
  out of milk. Probably does not require as much sweetening as stated
  in the recipe - start with 2 Tbsp. sweetener and add more if
  necessary. Cost to make the whole recipe is around $1.22.
  
  In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix
  well. Add remaining juice.  Place over medium heat and cook,
  stirring, until mixture comes to a boil.  Reduce heat and simmer for
  2 minutes. Remove from heat.
  
  In a bowl, beat egg with a fork.  Add 1/2 cup of hot mixture to
  beaten egg. Stir until smooth.  Return immediately to hot mixture,
  stirring constantly. (The hot mixture will cook the egg.)
  
  Stir in sweetener and cinnamon.  Pour into 4 dessert dishes, cover
  with plastic wrap to prevent skin from forming.  Cool to room
  temperature or chill in refrigerator.
  
  1/2 cup serving, 117 calories.  1 starch, 1 fruit choice 26 grams
  carbohydrate, 1 gram protein, 1 gram fat
  
  Source:  Light & Easy Choices by Kay Spicer Shared and tested by
  Elizabeth Rodier, Dec 93
  
  If you prefer to use real sugar, mix 2 TBSP with the apple juice in
  the saucepan.  Divide the cooked pudding into 6 small dishes so that
  there is approx. 1 tsp sugar per serving if you are allowed this much
  on your meal plan.  94 calories, 21 grams carbohydrate estimated.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Graham Cracker Crust
 Categories: Diabetic, Pies, Desserts, Low-fat/cal
      Yield: 8 servings
 
    3/4 c  Graham wafer crumbs               1/4 ts Cinnamon
      3 tb Melted butter or margarine        1/4 ts Nutmeg
 
  Combine graham wafer crumbs, butter, spices.  Press into a 9 inch pie
  plate or 8 inch square cake pan or 9 inch spring form pan.  Chill in
  refrigerator 2 hours before filling.  If desired, reserve 2 tb of the
  crumb mixture to sprinkle on top of the filling.
  
  9" pie crust, 8 servings 1/8 pie excluding filling: 1/2 Starch
  Choice, 1 Fats & Oils 7 g carbohydrate, 1 g protein, 5 g fat (77
  calories)
  
  Source:  Choice Cooking, Canadian Diabetes Assoc Shared by Elizabeth
  Rodier March 93 Converted by MMCONV vers. 1.20
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low-Calorie Pumpkin Pie
 Categories: Diabetic, Pies, Desserts, Bisquick, Low-fat/cal
      Yield: 8 servings
 
     16 oz Can solid-pack pumpkin;             2 tb Sugar;
     13 oz Can evaporated skim milk;*          8 pk Sugar substitute;(16 ts-1/3c
      1    Egg;                                2 ts Pumpkin pie spice;
      2    Egg whites;                         2 ts Vanilla;
    1/2 c  Biscuit mix like Bisquick;     
 
  Heat oven to 350 F.  Lightly grease or spray 9 inch pie pan with
  vegetable pan spray.  Place all ingredients in blender, food
  processor or mixing bowl.  Blend 1 minute or beat 2 minutes with
  mixer.
  
  Pour into pie pan and bake for 50 minutes or until center is puffed
  up.
  
  1/8 pie - 114 calories, 1 1/2 starch/bread exchange 18.5 grams
  carbohydrate, 6.3 grams protein, 1.9 grams fat, 1.4 gm fiber 174.9 mg
  sodium, 304.2 mg potassium, 37 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Family Cookbook Vol II, 1987 Shared but
  not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gf Chocolate Chip Cookies
 Categories: Diabetic, Desserts, Allergy, Cooky/bars
      Yield: 24 servings
 
    3/4 c  Soya flour                          6 tb Brown sugar
    1/4 c  Potato starch flour               1/2 ts Vanilla
    1/2 ts Salt                                1    Egg
  6 1/2 tb Margarine                         1/2 c  Chocolate chips semisweet
      6 tb White sugar                       1/2 c  Chopped nuts
 
  This is a special recipe made without gluten.
  
  Sift dry ingredients.  Beat sugars and margarine.  Add egg and beat
  again. Add vanilla and stir.  Add dry ingredients.  Add chips and
  nuts. Drop by spoonful onto greased cookie sheet.  Bake at 375 F for
  10 to 12 minutes.
  
  1 cookie - 1 fruit/vegetable choice, 1 fat
  
  Source:  A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1
  Canadian Celiac Assoc.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry Orange Salad
 Categories: Diabetic, Low-fat/cal, Salads, Fruits, Vegetarian
      Yield: 6 servings
 
      1 md Orange                              1 pk Sugar free gelatin, red
    1/2 c  Raw Cranberries                   3/4 c  Boiling water
           Sugar substitute equal to 1       1/2 c  Cold water
           Tablespoon sugar                         Ice cubes
 
  Quarter the oragne and remove seeds, Combine orange and cranberries
  in food processor and chop finely. Add sugar substitute and set
  aside. dissolve gelatin in boiling water. Combine cold water and
  enough ice cupes to make 1 cup ice water. Add water to gelatin and
  stir. Set aside until ice cubes melt. Add fruit mixture. Pour into a
  2 cup mold or an 8 inch square pan which has been sprayed with Pam.
  Chill until firm.
  
  NUTRIENT ANALYSIS: 35 Calories per serving Recipe provided by EVMS
  (Eastern Virginia Medical School), Norfolk, VA. Submitted by Dick
  Miale and sampled at Diabetes Holiday Food Fest, Chesapeake General
  Hospital, Chesapeake, VA.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Orange Sweet Potatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 servings
 
      4 md Sweet potatoes(approx 1 lb);        2 tb Brown sugar;
    1/2 ts Orange peel; grated               1/4 ts Cinnamon;
    1/2 c  Orange juice;                       2 ds Angostura bitters;
 
  Boil potatoes until tender. Remove skins. Mash pulp with a potato
  masher or electric mixer. Add remaining ingredients and whip until
  fluffy. Pace in a 1 quart ungreased casserole. Cover and bake at 350
  degrees for approximately 30 minutes.
  
  NUTRIENT ANALYSIS: 95 Calories per serving Provided by EVMS (Eastern
  Virginia Medical School), Norfolk, Va and tasted by Dick Miale at
  Diabetes Holiday Food Fest at Chesapeake General Hospital, Chesapeake
  VA
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mandarin-Orange Corn Bread
 Categories: Diabetic, Breads/bm
      Yield: 1 servings
 
      1 c  All-purpose flour;                1/2 c  Melted margarine;
      1 c  Yellow corn meal;                   1 c  2 % skim milk;
    1/3 ts Salt;                               1 ts Orange extract;
    3/4 c  Sugar;                              1 cn Economy mandarin orange
      4 ts Baking powder;                           Slices;
      2    Eggs;                          
 
  Grease an 8x8x2 inch pan. Mix together well, stirring so that orange
  slices preak apart. Pour mixture into pan. Bake at 425 degrees for 30
  minutes, or until a toothpick inserted in the center comes out clean.
  
  Serving size: 3" square Exchanges: 1 starch, 1/2 fat
  
  Submitted by Dick Miale Copyright 1993, Steven Leichter, MD
  (Endocrinology) Provided by EVMS (Eastern Virgina Medical School),
  Norfolk, VA and demonstrated by Dr. Leichter at  the Diabetes Holiday
  Food Fest, Chesapeake General Hospital, Chesapeake, VA.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Pudding Cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 12 servings
 
      2 c  All-purpose flour;                1/2 c  Canned pumpkin; canned
    1/3 c  Sugar;                            1/3 c  Vegetable oil;
      1 ts Baking powder;                      1 lg Egg;
    1/2 ts Baking soda;                      1/2 c  Raisins;
    1/2 ts Ground cinnamon;                    1 c  Orange juice;or water
    1/4 ts Ground cloves;                    1/2 c  Walnuts; chopped
 
  Preheat the oven to 350 F.  Combine the flour, sugar, baking powder,
  baking soda, cinnamon and cloves in a bowl.  Stir to mix.  Add the
  pumpkin, oil, egg, raisins and orange juice.  Beat for 3 minutes.
  
  Lightly oil a tube pan.  Sprinkle in the nuts.  Pour the cake batter
  over the nuts.  Bake for 40 to 50 minutes, until browned.  Cool in
  the pan for 5 minutes before removing.  Serve warm with a spoonful of
  yogurt.
  
  One serving - 195 calories, 1 starch/bread, 1 fruit, 1 fat exchange 3
  grams protein, 28 grams carbohydrate, 7 grams fat, 62 mg sodium
  
  Source:  Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but
  not tested by Elizabeth Rodier Dec 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Chiffon Pudding
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 4 servings
 
    1/4 c  Water                               2 tb Powdered sweetener;(aspertm.
      1 ts Unflavored gelatin;               1/2 ts Pumpkin pie spice;
    2/3 c  Pumpkin; canned                   1/2 c  Frozen whipped non-dair.topp
    1/2 c  Evaporated skim milk;          
 
  In a small saucepan combine water and gelatin.  Let stand for 5 min.
  Cook and stir over low heat till gelatin dissolves.
  
  Transfer to a medium mixing bowl.  Stir in pumpkin, milk, sweetener,
  and pumpkin pie spice.  Chill till partially set (the consistency of
  unbeaten egg whites).  Fold in whipped topping.
  
  Spoon into individual dessert dishes.  Chill for 1 to 3 hours or till
  firm. Makes 4 servings, each 1/3 cup.
  
  1 serving, 79 calories 4 g protein, 10 g carbohydrate, 3 g total fat,
  2 g sat. fat, 1 mg cholesterol
  
  Source:  Diabetic Cook Book, Better Homes & Gardens c. 1992 Shared
  but not tested by Elizabeth Rodier, Oct 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Harvest Time Pumpkin Soup
 Categories: Diabetic, Soups/stews, Vegetarian, Crockpot
      Yield: 4 servings
 
      1 sm Pie pumpkin; cleaned out                 - chopped
      2    Potatoes;                                Salt & pepper
      2    Carrots;                            4 tb Cream;
      1    Onion; finely chopped               2 tb Butter;
      2 cl Garlic; crushed                     2 tb Soy sauce;(optional)
           Olive oil;                               Sour cream;
           Fresh parsley; basil; thyme;             Chives; chopped
 
  Cut pumpkin, potatoes and carrots into pieces and steam until tender.
  Remove peel from pumpkin.  Save steaming water.  Saute onion and
  garlic in a little olive oil until transparent.  Puree onion, garlic
  and vegetables in a food processor, adding reserved water.  Return
  the puree to a saucepan and add spices, salt and pepper, cream,
  butter and soy sauce. If soup is too thick, thin with a little water,
  milk or chicken stock. Heat but do not boil.  Garnish with a dollop
  of sour cream and chives.
  
  Source: The Harrowsmith Cookbook, Volume Three
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin-Oatmeal Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
    1/3 c  Sugar;                            1/4 ts Ground nutmeg;
    1/2 c  Vegetable oil;                  1 1/2 ts Ground cinnamon;
      1    Egg;                              1/4 ts Ground cloves;
      1 c  Pumpkin; cooked or canned         1/2 c  Orange juice;
  1 1/2 c  Whole wheat flour;                1/2 c  Walnuts; chopped
      3 ts Baking powder;                    1/2 c  Raisins;
    1/2 ts Baking soda;                      1/4 c  Coconut;
 
  Cream together the sugar, oil, egg and pumpkin until light and
  fluffy. Stir in the dry ingredients and orange juice.  Add the nuts
  and raisins. Stir to blend.
  
  Pour into a lightly oiled 13 by 9 inch baking pan.  Sprinkle on the
  coconut.  Bake in 350 F oven for 25 to 30 minutes.  Cool the pan
  completely on a wire rack for 5 minutes.  Cut into bars.
  
  1 bar - 114 calories, 1 bread, 1 fat exchange 13 grams carbohydrate, 2
  grams protein, 7 grams fat 52 mg sodium, 104 mg potassium, 11 mg
  cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Custard
 Categories: Diabetic, Desserts
      Yield: 4 servings
 
      2 c  Water                                    Dry sugar;sub equal to 1/4
      3 lg Eggs;                                    Cup sugar;
    3/4 c  Instant dry milk;                        Nutmeg;(optional)
  1 1/2 ts Vanilla;                                 Boiling water;
    1/4 ts Salt;                          
 
  Heat 2 cups water to 110 degrees to 115 degrees.  Place eggs, dry
  milk, vanilla, salt and dry sugar substitute in a bowl and mix well.
  Stir hot water into egg mixture.  Blend well, and pour a fourth of
  mixture into each of 4 custard cups.  Sprinkle custard lightly with
  nutmeg, if desired, and place the cups in an 8" or 9" cake pan.  Pour
  boiling water around the cups to a depth of 1 1/2".  Bake at 325
  degrees for about 1 hour, or until a knife comes out clean from the
  center of custard. Cool at room temperature. Serve warm or chilled,
  
  Food Exchange per serving: 2/3 MILK EXCHANGE + 1 FAT EXCHANGE
  CHO: 8g; PRO: 9g; FAT: 5g; CAL: 101;
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
  
  From the files of Al Rice, North Pole Alaska,  Feb 1994
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Applesauce Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 18 servings
 
      2 c  All-purpose flour;                1/4 ts Cloves;
    1/3 c  Sugar;                          1 1/2 c  Unsweetened applesaue; hot
           Dry sugar sub equal to 3/4 c        2 ts Baking soda;
           Sugar                             1/2 c  Walnuts; chopped
      1 ts Cinnamon;                         1/4 c  Rasins;
    1/2 ts Nutmeg;                        
 
  Place flour, sugar, dry sugar substitute, cinnamon, nutmeg and cloves
  in mixer bowl and mix a low speed to blend well.  Combine HOT
  applesause and baking soda ( don't try to be modern and use cold
  applesause and mix with baking soda with the flour; it doesn't work
  as well that way), and add, along with oil, walnuts and raisins, to
  flour mixture. Mix at medium speed until flour is moistened and
  batter in creamy. Spread batter evenly in a 9" by 13" cake pan that
  has been sprayed with pan spray or greased well with margarine.  Bake
  at 375 degrees for 20 to 25 minutes, or till bars pull away from the
  sides of the pan and a cake tester comes out clean from the center.
  Cool on a wire rack. Cut three by six.
  
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  CHO: 17g; PRO: 2G;  FAT: 5g;  CAL: 122; Low-sodium diets: Recipe is
  suitable written.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. And Katharine Middleton
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 28 servings
 
      3 lg Eggs;                                    Dry sugar sub. equal to 1/4
      1 c  Sugar;(mmmm)                             Cup sugar (optional)
    1/2 c  Vegetable oil;                      2 ts Baking soda;
      1 c  Pureed carrots;                   1/2 ts Salt;
      1 ts Vanilla;                          1/2 c  Raisins;
      2 c  All-purpose flour;                1/2 c  Walnuts;
 
  Place eggs, sugar, oil, carrots and vanilla in a mixer bowl and mix at
  medium speed until creamy.  Stir flour, dry sugar substitute, baking
  soda, salt, cinnamon, raisins and nuts together to blend well, and
  add to creamy mixture.  Mix at medium speed until creamy again.
  Spread batter evenly in an 11" by 15" jelly roll pan that has been
  sprayed with pan spray or greased with margarine.  Bake at 350
  degrees for 25 to 30 minutes, or until bars are firm in the center.
  Remove to a wire rack and cool to room temperature.  Cut four by
  seven.
  
  Food Exchange per serving:  1 STARCH EXCHANGE + 1 FAT EXCHANGE
  CHO: 17g; PRO: 2g; FAT: 5g; CAL: 135
  Low-sodium diets:  Omit salt.  Use salt-free carrot puree.
  
  Source: Desserts for Diabetic by Mabel Cavaiani,R.D.
  
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Cajun Chicken
 Categories: Diabetic, Main dish, Crockpot, Low-fat/cal
      Yield: 4 servings
 
  1 1/2 lb To 2 lb chicken; meaty                   (I perfer real onion)
           (breasts, thighs, drumstick)      1/2    Dried thyme; crushed
           Nonstick spray coating            1/4 ts Garlic salt;
      2 tb Nonfat milk;                      1/8 ts To 1/4 ts grd white pepper;
      2 tb Onion powder;                     1/8 ts To 1/4 ts grd black pepper;
 
  Remove skin from chicken. Rinse chicken, pat dry.  Spray a 13 by 9 by
  2 inch baking dish with nonstick coating.  Arrange the chicken, meaty
  sides up, in dish.  Brush with milk. In small bowl mix onion powder,
  thyme, garlic salt, white pepper, red pepper, and black pepper.
  Sprinkle over chicken. Bake in a 375 degree oven for 45 to 55 minutes
  or till the chicken is tender and no longer pink.
  
  Food Exhange per serving: 3 LEAN MEAT EXCHANGES
  CHO: 77g; PRO: 25g; FAT: 6g; CAL: 166
  
  Source: Better Homes and Garden Diabetic Cookbook
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 32 servings
 
      2 c  All-purpose flour;                1/2 ts Salt;
      1 c  Sugar;                              1 c  Margarine (2 Sticks); at
    1/2 c  Cocoa;                                   Room temperature
      1 ts Baking soda;                        2 lg Eggs;
           Dry substitute equal to 1/3         2 ts Vanilla;
           Cup sugar                         1/2 c  Semisweet chocolate chips;
    1/2 ts Cinnamon;                      
 
  Place flour, sugar, cocoa, baking soda, dry sugar substitute,
  cinnamon, and salt in a mixer bowl and mix a low speed to blend well.
  Add margarine, eggs, vanilla and water, and mix at medium speed to
  blend well. Spread batter evenly in an 11" by 15" jelly roll pan that
  has been sprayed with pan spray or greased with margarine.  Bake at
  325 degrees for 20 to 25 minutes, or until bars pull away the sides
  of the pan and a cake tester comes out clean from the center.  Place
  on wire rack and sprinkle chocolate chips evenly over the top of the
  hot bars. Mark four by eight and cool until chocolate has hardended.
  Cut as marked. (Might be a good idea to cut even more sugar out of
  this.)
  
  Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE
  
  CHO: 14g; PRO: 2g; FAT: 7g; CAL: 123
  Low-sodium diets: Omit salt.  Use salt-free margarine.
  
  Desserts for Diabetic by Mabel Cavaiani, R.D.
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Country French Chicken
 Categories: Diabetic, Main dish, Vegetables, Crockpot
      Yield: 6 servings
 
      2 lb Meaty chicken; (breast              1 c  Carrot; coarsely chopped
           -halves thighs, drumsticks)         1 md Onion; cut into sm wedges
           Nonstick spray coating              1 cl Garlic; minced
      1 c  Mushrooms; sliced fresh             1    Bay leaf;
      1 c  Celery; sliced                      2 tb Parsely, snipped
      1 c  Dry white wine;                   1/4 ts Thyme; dried crushed
 
  Remove the skin from the chicken.  Rinse chicken; pat dry.  Spray a
  large cold skillet with non-stick spray coating.  Preheat skillet
  over medium heat.  Brown chicken on all sides in hot skillet.  Drain
  fat from skillet. Season chicken lightly with salt and pepper.  Add
  mushrooms, celery, white wine, carrot, onion, garlic, bay leaf,
  parsley, and thyme to the skillet. Bring to boiling; reduce heat.
  Cover and simmer for 35 to 40 minutes or till chicken is tender and
  no longer pink. Discard bay leaf. Transfer chicken and vegetables
  platter; keep warm. For sauce, bring liquid in skillet to boiling.
  Cook about 3 minutes or till reduced to 1/2 cup. Pour sauce over
  chicken and vegetables. Makes 6 servings.
  
  Food Exchanges per serving: 3 LEAN MEAT EXCHANGES + 1 VEGETABLE
  EXCHANGE CHO: 68; PRO: 22: FAT: 6g; CAL: 187;
  
  Source: Good Homes and Gardens Diabetic Cookbook
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Greek Christmas Bread
 Categories: Diabetic, Vegetarian, Breads/bm
      Yield: 15 servings
 
      1 pk (or 1 tablespoon) Active Dry        1    Egg;
           -Yeast;                           1/4 c  Milk;
    1/4 c  Warm Water (110 to 115            1/4 c  Vegetable Oil;
           -degrees)                       1 1/2 c  Whole Wheat Flour;
    1/3 c  Sugar;                              1 c  All-Purpose Flour;
      1 ts Ground Cardamom;                  1/4 c  Golden Raisins;
    1/4 ts Salt;                             1/4 c  Walnuts; chopped
 
  Keywords: Ovo-Lacto
  
  Dissolve the yeast in the warm water.  Combine the sugar, cardamom,
  salt, egg, milk and oil in a large bowl.  Mix well.  Add the yeast
  mixture, flours, raisins and nuts. Mix well. Add enough extra flour
  to make soft dough. Turn the dough out onto a floured surface and
  knead until smooth and elastic, about 5 minutes. Shape into a round
  loaf.
  
  Put the dough into a lightly-oiled 8-inch-round cake pan.  Cover with
  a damp towel and let rise in a warm place until doubled in bulk,
  about 1 hour. Bake in a 350-degree oven 35 to 40 minutes, or until
  brown.
  
  Serves 15
  
  One Serving = Calories: 147 Carbohydrates: 22 Protein: 4 Fat: 6
  Sodium: 40 Potassium: 101 Cholesterol: 18
  
  Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Basic Salad Dressing Ii
 Categories: Diabetic, Dressings, Low-fat/cal
      Yield: 8 servings
 
      2 tb Red wine vinegar;                 1/8 ts Garlic powder;
      2 tb Acceptable vegetable oil;         1/8 ts Sugar;
      4 tb Water;                            1/2 ts Fresh lemon juice;
    1/8 ts Freshly ground black pepper;   
 
  In  jar with a tight-fitting lid, combine all ingredients.  Shake
  well and refrigerate.  Makes 1/2 cup.  (Half of published recipe.) My
  note: I frequently use bottled lemon juice which has sodium listed,
  but there can't be much sodium in 1/2 tsp. divided among 8 servings.
  If you use fresh lemon juice, extra can be frozen in an ice cube tray
  or small container.
  
  1 tbsp - 31 cal 3 grams total fat, 5 mg potassium
  
  Source:  Am. Heart Assoc. Low-Salt Cookbook 1990 Shared but not
  tested by Elizabeth Rodier Dec 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Grilled Sesame Chicken Breast
 Categories: Diabetic, Crockpot, Poultry, Main dish, Bbq/grill
      Yield: 4 servings
 
      1 tb Brown Sugar; OR brown sugar         2 cl Garlic; chopped
           -substitute(that's 4 me)          1/8 ts Black pepper; Freash
      3 tb Reduced-sodium soy sauce;           4 oz Chicken breast halves;
      1 ts Sesame seeds;                            - with skin removed
      1 tb Seasame Seeds;                 
 
  Combine all ingredinets except chicken in a shallow dish.  Mix well.
  Add chicken, turning to coat.  Cover and marinate in the refrigerator
  at least 2 hours.  Remove chicken from marinate.  Put the marinade
  aside. Grill 4 to 5 inches from medium-hot coals for 15 inches from
  medium-hot for 15 minutes.  Turn and baste frequently with reserve
  marinade. Serves 4.
  
  Food Exchanges per serving: 1 FAT EXCHANGE + 3 LEAN MEATS
  CHO: 70g; FAT: 7.5g CAL: 205
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Soft Almond Cookies
 Categories: Desserts, Diabetic, Cooky/bars
      Yield: 24 servings
 
    1/4 c  Light Margarine;                    4 dr Yellow food coloring;
    1/2 c  Sugar;                              1 c  Flour;
      2    Eggs; Whites                      1/2 ts Baking soda;
    1/2 ts Almond food extract;               12    Toasted almonds; cut in half
 
  Preheat oven to 375 degrees.  Spray cookie sheet with oil spray.  In
  bowl, cream margarine and sugar until light and fluffy.  Add egg
  whites with almond extract, and food coloring; mix well and set
  aside. Sift the flour, baking soda, and salt; add to the creamed
  mixture. Knead only long enough to blend, but not toughen, to dough.
  Spoon onto prepared cookie sheet, about 3/4-in. balls.  Top with
  almonds. Bake for 12 minutes.
  
  Food Exchange per serving:  1/2 BREAD EXCHANGE
  CHO: Og; FAT: 1g; CAL: 43;
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black Bean and Salsa Salad
 Categories: Diabetic, Salads, Beans, Vegetarian
      Yield: 4 servings
 
    1/2 cn (15 oz) corn; drained             1/8 c  Cilantro; chopped
    1/2 cn (15 oz) Black beans; drained        6 oz Salsa;
    3/4 c  Celery; chopped                   1/8 c  Red wine vinegar;
    1/4 c  Green onion; chopped           
 
  In a large bowl, comine first five ingredients; mix well.  Blend
  salsa and vinegar. Pour over salad and toss well. Cover and chill.
  Spoon onto lettuce leaves.  This was for 8, but I have reduced to 4
  people Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1
  VEGETABLE EXCHANGE CHO: 0g; FAT: 1g; CAL: 116
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkish Sea Bass
 Categories: Diabetic, Low-fat/cal, Main dish, Fish
      Yield: 4 sweet ones
 
      4    Cloves garlic; minced               2 ts Fresh grnd. black pepper
      1 c  Pitted black olives               1/4 c  Olive oil
           -chopped                            2 lb Sea bass fillets
      1 ts Crumbled dried oregano                   -(4 to 6 ea)
      1 ts Crumbled dried basil              1/2 c  Vegetable stock -OR-
      2 tb Minced parsley                           - dry white wine
  1 1/2 ts Salt                           
 
  Combine garlic, olives, oregano, basil and parsley in small bowl.
  Season to taste with salt and pepper. Heat oil in a large baking dish
  at 425 degrees F. for 1 minute. Spread olive mixture evenly over
  bottom of baking dish. Arrange sea bass, skin side up, on top. Pour
  vegetable stock around fillets.  Bake, basting occasionally with
  juices, until done. To serve, arrange fillets & olive mixture on
  heated serving plates. Origin: Chef Hassan Emre, Topkapi Hotel,
  Instanbul, Turkey
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate and Peanut Butter Crescents
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
      2 c  Sifted all purpose flour            1 ts Vanilla extract
    1/3 c  Unsweetened cocoa                 3/4 c  Granulated sugar
    1/4 ts Salt                                1    Egg
    1/4 lb (1 stick) butter               
 
  Sift together the flour, cocoa, and salt and set aside.  In the large
  bowl of an electric mixer cream the butter.  Beat in the vanilla and
  sugar. Add the egg and beat until thoroughly mixed.  On low speed
  gradually add the sifted dry ingredients, scraping the bowl with a
  rubber spatula and beating until the mixture holds together. Transfer
  the dough to a small bowl for ease in handling and set aside at room
  temperature. Prepare the filling.
  
  3/4 cup smooth (not chunky) peanut butter 1/2 cup strained or sifted
  confectioners sugar.
  
  In a small bowl thoroughly mix the peanut butter and the sugar.
  
  Adjust rack to the center of the oven and preheat to 325 degrees.
  
  To shape the cookies:  On a large piece of wax paper place the cookie
  dough in mounds, using a slightly rounded tsp. (no more) of the dough
  for each mound-in order not to make them too large it's best to
  measure with a measuring spoon.  Do maybe a quarter of the dough at a
  time.
  
  Then do the same with the filling, using a level 1/2 measuring
  teaspoon for each mound.  Place on other pieces of waxed paper.
  
  Pick up one mound of the dough, roll it between your hands into a
  ball, and flatten it between your palms until it is very thin.  Then,
  with a small metal spatula or a table knife, lift up and place one
  mound of the filling in the center of the flattened dough.  With your
  fingers bring the dough around the filling and pinch the edges to
  seal. Roll the filled dough between your hands into a cylindrical
  shape about 2 inches long with very slightly tapered ends.  Place the
  cookie on an unbuttered cookie sheet and as you do, turn the ends
  down slightly to form a short fat crescent. Continue shaping the
  cookies and placing them 1/2 to 1 inch apart-these do not spread.
  
  Bake for 13 to 15 minutes, or until the cookies are firm to the touch.
  Reverse the cookie sheet front to back once to insure even bakinZ of
  sugar and roll the cookies in the sugar as they come out of oven.
  
  From: Maida Heatter's Book of Great Cookies Shared By: Pat Stockett
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tex-Mex Turkey Tenderloins
 Categories: Diabetic, Poultry, Main dish
      Yield: 4 servings
 
      1 lb Turkey tendeloin steaks;            1 c  Zucchini; chopped
           -cut about 1/2" thick             1/4 c  Slicied green onions;
      1 ts Grd cumin;                          4 oz (1) can diced green chili;
    1/8 ts Salt;                                    Peppers;
    1/8 ts Pepper; ground                           Fresh chili peppers
           Nonstick spray coating;                  -(optional)
      1 c  Tomato; chopped seeded         
 
  Rinse turkey; pat dry.  Stir cumin, salt, and pepper; sprinkle on both
  sides of turkey tenderloin steaks.
  
  Spray a cold large skillet with nonstick coating.  Preheat over medium
  heat.  Cook turkey in skillet for 10 to 12 minutes or until tender
  and no longer pink, turning once.  Transfer turkey to serving
  platter. Cover with foil to keep warm.
  
  Add tomato, zucchini, green onions, and diced chili peppers to
  skillet. Cook and stir over high heat for 1 to 2 minutes or until
  vegetables are crisp-tender.  Spoon vegetables over turkey.  If
  disired, garnich with fresh chili peppers.  Makes 4 servings.
  
  Food Exchange per serving:  3 LEAN MEAT EXCHANGES + 1 VEGETABLE
  EXCANGE
  
  Source: Better Homes and Gardens Diabetic CookBook
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Whipped Topping
 Categories: Diabetic, Desserts
      Yield: 16 servings
 
    1/2 c  Instant nonfat dry milk             2 ts Sugar
    1/2 c  Ice water                         1/2 ts Vanilla
 
  Chill small bowl and beaters.  Combine milk powder with ice water in
  bowl. Beat until stiff, adding sugar gradually.  Add vanilla.  Serve
  immediately. Makes about 2 cups.
  
  2 tb. serving - 10 calories, free food .8 gm protein, 0 fat, 1.6 gm
  carbohydrate, 11.9 mg sodium, 37.1 mg potassium.
  
  Source:  Am. Diabetes Assoc. Family Cookbook, Vol 1, 1987 Shared but
  not tested by Elizabeth Rodier Nov 93
  
  COMPARE:  Packaged whipped topping 20 calories per 2 tbsp (double), 1
  gm fat, 1.8 gm carbohydrate.
  
  3 cups (approx) freezable whipped topping (ER's favorite) may be made
  with 2 tb. icing or confectioner's sugar.  This is from another file
  called Mock Whipped Cream. 10 calories/2 tb, 1.48 gm carbohydrate
  estimated. Mix with fruit and freeze, or serve on top of slightly
  thawed fruit - it takes about a cup of home-made whipped topping to
  make the calories or carbohydrates of a milk exchange.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low-Fat Pastry
 Categories: Diabetic, Pies, Low-fat/cal
      Yield: 16 servings
 
  1 3/4 c  Flour                             1/4 ts Baking powder
      6 tb Vegetable shortening              1/3 c  Water
 
  Measure first 3 ingredients into bowl.  Work together until crumbly.
  
  Pour water all over top.  Mix with fork, then hands, until it will
  hold together.  Roll thinly.  Makes enough for 2 crusts.  For a 2
  crust pie, cut through top crust with a sharp knife while pie is
  still hot.
  
  1/8 single crust contains 95 calories 1 mg sodium, 5 mg fat
  
  Source:  Company's Coming Light Recipes by Jean Pare 1993 Shared but
  not tested by Elizabeth Rodier Sept 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Taco Compuesto
 Categories: Diabetic, Main dish, Meats, Vegetables
      Yield: 4 servings
 
    3/4 lb LEAN ground beef;                 1/2 ts Seasoned salt; yak!!
    1/2 c  Onion; chopped                      8    Taco shells;
      2 tb Green chili peppers; diced          1 c  Lettuce;
           -canned                             1 c  Low-cal prosse cheese or;
      1 cl Garlic;                                  Part-skim mozzarella cheese;
      1 ts Chili powder;                            -shredded for either
  1 1/2 c  Tomato; chopped                          -a mixture of both
      3 tb Italian Salad dressing;           1/2 c  Taco sauce
           -reduced-calorie;              
 
  In a large skillet cook ground beef, chopped onions, green chili
  pepper; and minced garlic over medium heat till beef is brown.  Drain
  off fat. Stir in chili powder.
  
  In a mixing bowl combine chopped tomato, Italian salad dressing, and
  seasoned salt. ( Salt is Salt no matter what) Spoon beef mixture into
  taco shells. Top with tomato mixture, shredded lettuce, shredded
  cheese, and taco sauce.  Makes 4 servings.  Time 20 min.
  
  Food Exchange per servings:  3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
  EXCHANGE + 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXCHANGES
  
  FROM THE BETTER HOMES AND GARDENS DIABETIC COOK BOOK
  
  Brought to you and yours by Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bulgur Wheat & Vegetables
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 c  Mushrooms; fresh sliced             1 ts Instant chicken bouillion
      1 c  Zucchini; sliced quartered               Granules;
      1 c  Water                             1/2 ts Basil; dried crushed
    1/2 c  Buglur Wheat;                     1/4 ts Celery seed;
    1/3 c  Onion; chopped                    1/4 ts Thyme or marjoram; crushed
    1/3 c  Carrots; chopped                         Dash of pepper
    1/4 c  Green pepper; chopped             1/2 c  Tomato; chopped seeded
      1 cl Garlic; minced                           -tomato
 
  In a medium saucepan combine mushrooms, zucchini, water, bulgur wheat,
  onion, green pepper, garlic, chicken bouillon granules, basil, celery
  seed thyme or marjoram, and pepper.  Bring to a boiling, reduce heat;
  stir in chopped tomato.  Let stand 5 minutes or till all the liquid
  is absorbed. Fluff the bulgur wheat mixture with a fork.  Make 4
  (3/4-cup servings). Food Exchange per servings: 1 STARCH/BREAD
  EXCHANGE + VEGETABLE EXCHANGE
  
  Source: Better Homes and Garden Diabetic Cookbook
  Brought to you and yours by Nancy O'Brion via her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Buglar Wheat with Raisins and Cinnamon
 Categories: Diabetic, Nuts/grains, Side dishes, Fruits
      Yield: 6 servings
 
      1 tb Margarine;                        1/2 ts Garlic; or to taste
    1/2 c  Onion; chopped                    1/4 ts Grd white pepper;
    1/2 c  Celery; chopped                   1/2 c  Raisins;
      1 c  Buglar wheat;                     1/2 ts Grd cinnamon;
      2 c  Chicken broth;                    1/2 ts Salt;
 
  In a nonstick 2-quart pot melt margarine; saute onion and celery until
  tender, stirring often.  Stir in buglur wheat and contine cooking
  until buglar wheat is coated and turns a golden brown.  Blend in
  broth, garlic, pepper, and tarragon.  Add raisins, cinnamon, and
  salt, and mix well. Cover and continue cooking 15-17 minutes or until
  all liquid has been absorbed. Serve hot as cereal or as a grain side
  dish.
  
  Food Exchange per servings:  2 STRARCH EXCHANGES
  CHO: 35g; PRO: 5g, FAT: 3g; CAL: 179
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  
  Brought to you and yours by Nancy O'Brion via her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chinese-Style Chicken(4 Servings)
 Categories: Diabetic, Poultry, Main dish, Rice
      Yield: 1 servings
 
    3/8 lb To 2 lb chicken pieces;           1/2 tb Water
           -meaty breast halves, thighs      1/4 tb Cornstarch
           -or drumsticks                    1/4 c  Celery;bias-sliced 1/4"thick
   3/16 c  Water                               1    Green onions; cut into 1
    1/2 tb Dry sherry;                              -pieces
    1/2 tb Reduced-sodium soy sauce;         1/3 c  Hot cooked rice;
   1/16 ts Garlic powder;                 
 
  Remove skin from chicken.  Rinse Chicken; pat dry.  Spray a cold large
  skillet with nonstick coating.  Preheat the skillet over medium heat.
  Brown chicken pieces on all sides in hot skillet.
  
  Add 3/4 cup water, sherry, soy sauce, and garlic powder. Bring to
  boiling; reduce heat. Simmer, covered for 35 to 40 minutes or till
  chicken is tender and no longer pink.  Transfer chicken to a serving
  platter; keep warm.
  
  For sauce, stir together the 2 tablespoon water and the cornstarch;
  set aside.  Cook and stir for 3 to 4 minutes or until celery is crisp
  & tender. Stir in the cornstarch mixture.  Cook and stir till
  thickened and bubbly. Cook and stir for 2 minutes more.    Serve
  chicken and sauce with hot cooked rice.  Makes 4 servings.
  
  Food Exchange per serving:  3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
  EXCHANGE
  
  Source:  Better Homes and Gardens Diabetic Cook Book
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spicy Baked Chicken
 Categories: Diabetic, Poultry, Main dish
      Yield: 4 servings
 
  1 1/2 lb To 2 lb chicken pieces;                  -crushed
           -meaty breast halves, thighs      1/2 ts Seasoned salt or salt;
           -or drumstick                     1/8 ts Grd red pepper;
    1/3 c  Bread crumbs; fine dry            1/4 c  All-purpose flour;
      2 tb Parsley; snipped                    3 tb Skim milk;
    3/4 ts Dried Italian Seasoning;                 Nonstick spray coating
 
  Remove skin from chicken.  Rinse chicken; pat dry.  In a medium
  mixing bowl stir together bread crumbs, snipped parsley, Italian
  Servoning, seasoned salt or salt, and ground red pepper.
  
  Place four in a plastic bag.  Place milk in a shallow bowl; set
  aside. Add chicken pieces, one at a time, to the bag; shake to coat.
  Dip in milk; then, dip in bread crumb mixture, pressing lightly to
  coat well.
  
  Spray a 13 by 9 by 2" baking dish baking dish with non-stick coating.
  Arrange chicken pieces, meatly sides up, in the dish.  Bake in a 375F
  oven for 45 to 55 minutes or till chicken is tender and not longer
  pink. Makes 4 servings.
  
  Food Exhange per serving:  3 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
  EXCHANGE
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master
  
  Source: Better Homes and Gardens Diabetic Cook Book
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hot Chicken Salad
 Categories: Diabetic, Main dish, Poultry, Vegetables
      Yield: 4 servings
 
      8 oz Chicken or turkey; cooked         1/4 ts Celery seed
    1/4 c  Apple juice;                             Dash pepper
    1/4 c  Vinegar;                                 Nonstick spray coating
      2 tb Green onions;                       4 c  Fresh spinach; torn
      2 tb Water;                              3 c  Cabbage; shredded
      1 ts Cornstarch;                       1/2 c  Redishes; sliced
    1/4 ts Salt;                               2    Wh radishes; (optional)
      1 ts Dry mustard;                             Celery leaves; (optional)
 
  Cut chicken or turkey into bite-size strips.  For dressings, stir
  together apple juice, vinegar, green onions, water, cornstardh, salt,
  mustard, celery seed, and pepper; set aside.
  
  Spray a cold 12 inch skillet with nonstick coating.  Preheat the
  skillet over medium heat.  Add Chicken or turkey to skillet.  Cook
  and stir for 1 to 2 minutes or till heated.
  
  Add dressing to skillet.  Cook and stir till thickened and bubbly.
  Cook and stir for 2 minutes more.
  
  Toss together spinach and cabbage.  Add to skillet.  Cook and stir
  about 1 minute until spinach starts to wilt.  Add sliced radishes ;
  toss to mix. Transfer to a salad bowl.  If desired, garish with whole
  radishes and celery leaves.  Serve immediately.  Makes 4
  Food Exchange per serving:  2 LEAN MEAT EXHANGES + 1 VEGETABLE
  EXCHANGES
  
  Source: Better Homes and Gardens Diabetic Cookbook
  Brought to you and yours by Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken and Broccoli Skillet
 Categories: Diabetic, Poultry, Main dish, Vegetables
      Yield: 4 servings
 
      2 c  Broccoli; cut 3/4" pieces           1 cl Garlic; minced
    1/2 c  Onion; chopped                      4    Chicken breast halves;
    1/4 ts Lemon pepper;                            -boned skinless(1 1b total)
    1/4 ts Thyme; dried & crushed              1 c  Halved cherry tomatoes;
    1/4 ts Cooking oil;                   
 
  Spray a cold large skillet with nonstick coating.  Preheat skillet
  over medium heat.  Add broccoli, onion, lemon pepper, and thyme to
  skillet. Cook and stir for 3 to 4 minutes or till vegetables are
  crisp-tender. Remove vegetable are crisp-tender.  Remove vegetable
  mixture from the skillet; keep warm. Add oil and garlic to hot
  skillet.  Rinse chicken; pat dry. Add to skillet. Cook chicken over
  medium-high heat about 10 minutes or till chicken is tender and not
  longer pink, turning once.  Add Cherry tomatoes.  Cover and cook 1 to
  2 minute or till heated through.  Makes 4 servings
  Food Exhange per serving:  3 LEAN MEAT EXHANGES + 1 VEGETABLE
  EXCHANGE + 1 FAT EXCHANGE
  
  Source: Better Homes and Gardens Diabetic Cook Book
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Quick Chicken Cacciatore
 Categories: Diabetic, Poultry, Main dish
      Yield: 4 servings
 
      4    Chicken breast halves;              3 tb Dry red wine
           -boned skinless (1 lb total)        1 cl Garlic; minced
  7 1/2 oz (1) can tomatoes; cut up            1 ts Oregano; crushed dried
    3/4 c  Mushrooms; sliced fresh           1/4 ts Salt
    1/4 c  Onion; chopped                      1 tb Cold water
    1/4 c  Green pepper; chopped               2 ts Cornstarch;
 
  Rinse chicken; pat dry.  In a medium skillet combine undrained
  tomatoes, mushrooms, onion, green pepper, wine, garlic, oregano,
  salt, and pepper; place chicken atop vegetable mixture.  Bring to
  boiling, reduce heat. Cover; simmer about 20 minutes or till chicken
  is tender and no long pink. Transfer chicken to a serving platter;
  keep warm. Stir together water and cornstarch; stir into skillet
  mixture.  Cook and stir till tickened and bubbly.  Cook and stir for
  2 minutes more. Spoon sauce over chicken.
  Food Exchange per serving:  3 LEAN MEAT EXHANGES + 1 VEGETABLE
  EXCHANGE
  
  Source: Better Homes and Garden Diabetic Cook Book
  Brought to you and yours via Nancy O'Brion and Her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Orange-Sauced Chicken Stir-Fry
 Categories: Diabetic, Main dish, Poultry, Vegetables, Rice
      Yield: 4 servings
 
    3/4 lb Chicken breast breast;                   Nonstick spray coating;
           -boned skinless                     4 c  Broccoli flowerets;
      1 c  Unsweetened Orange juice;         1/2 c  Onion; sliced
      1 tb Cornstarch;                         1 tb Cooking oil;
      1 tb Dry sherry;                     1 1/3 c  Brown rice; cooked & hot
      1 tb Tamari or soy sauce;              1/2    Orange; sliced
    1/2 ts Ground ginger;                 
 
  Rinse chicken; pat dry.  Cut the chicken into 1" pieces.  Set aside.
  For sauce, stir together orange juice, cornstarch, sherry, tamari
  sauce, and ground ginger.  Set aside.
  Spray a cold work or large skillet with nonstick coating.  Preheat
  wok or skillet over medium heat.  Add broccoli and onion; stir-fry
  for 2 or 3 minutes.  Remove vegetables.
  Add oil to wok or skillet.  Then, add chicken; stir-fry for 2 to 4
  minutes or till tender and no longer pink.  Push chicken from center
  of wok or skillet.
  Stir sauce; add to the center of the wok or skillet.  Cook and stir
  for 2 minutes more. Return vegetables to wok or skillet; stir all
  ingredients together to coat with sauce.  Serve immediately over
  rice. Garnich w orange slices.
  Food Exchanges per serving: 2 LEAN MEAT EXCHANGES + 1 STARCH/BREAD
  EXCHANGE 1/2 FRUIT EXCHANGE + 1 1/2 VEGETABLE EXCHANGES +  1/2 FAT
  EXCHANGE
  
  Source: Better Homes and Gardens Diabetic Cookbook
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tofu and Broccoli Stir-Fry
 Categories: Diabetic, Tofu, Vegetarian, Vegetables, Main dish
      Yield: 4 servings
 
    2/3 c  Water                               3 c  Broccoli; cut into bite-size
      2 tb Dry sherry;                              -pieces
      2 tb Reduced-sodium soy sauce          1/2 c  Onion; cut into wedges
      4 ts Cornstarch;                         1 c  Fresh bean sprouts;
      1 ts Grd ginger;                         1 lb Tofu; fresh (bean curd) cut
    1/4 ts Crushed red pepper;                      -into 1/2" pieces
           Nonstick spray coating          1 1/3 c  Cooked brown rice; hot
      2 cl Garlic; minced                 
 
  For sauce, stir together water, sherry, soy sauce, cornstarch,
  ginger, and red pepper; set aside.
  Spray a cold wok or large skillet with non-stick coating.  Preheat
  the work or skillet over medium heat.  Add garlic; stir-fry for 15
  seconds. Add broccoli; stir-fry for 3 minutes.  Add onion; stir-fry
  for 3 minutes. Add bean sprouts, stir-fry for 1 minutes.  Push
  vegetables from the center of the wok or skillet.
  Stir sauce; add to the center of the wok or skillet.  Cook and stir
  till thickened and bubbly.  Cook and stir for 1 minute.  Stir
  vegetables into sauce; stir in tofu.  Heat through.   Serve with rice.
  Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD
  EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master
  Source: Better Homes and Gardens Diabetic Cook Book.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot-Raisin Muffins
 Categories: Diabetic, Desserts, Quickbreads, Breads/bm
      Yield: 12 servings
 
           Nonstick vegetable spray            1 ts Cinnamon
      1 c  Flour                             1/8 ts Cloves
      2 tb Wheat germ, toasted               1/8 ts Nutmeg
  1 1/2 ts Baking powder                   1 1/3 c  Carrots, shredded
      1 ts Baking soda                       1/2 c  Raisins, soaked in hot water
    1/2 ts Salt                                2    Eggs
      2 ts Brown sugar substitute              2 tb Vegetable oil
 
  Preheat oven to 350 F.  Spray muffin tins.  (My suggestion:  spray
  paper muffin cups - low fat muffins tend to stick.)
  
  Combine dry ingredients in a large bowl.  Stir in carrots and drained
  raisins.
  
  Beat eggs with oil.  Stir into flour mixture.  Divide batter evenly
  among 12 tins.  Bake for 30-35 minutes or until toothpick inserted in
  center of muffin comes out clean.
  
  1 muffin - 105 cal, 1 starch, 1/2 fat exchange 3 grams protein, 4
  grams fat, 16 grams carbohydrate, 1 gram fiber 213 mg sodium, 118 mg
  potassium, 46 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Family Cookbook Volume III, 1987 Shared
  but not tested by Elizabeth Rodier, Dec 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cream of Vegetable Soup
 Categories: Soups/stews, Diabetic, Crockpot, Low-fat/cal
      Yield: 4 servings
 
  1 1/2 c  Fine chop cooked vegetables         2 tb Melted margarine
  3 1/2 c  Fat-free chicken broth                   Salt to taste
    1/4 c  All-purpose flour                        Sprinkle of pepper, optional
 
  Use one or a combination of:  asparagus, broccoli, carrots,
  cauliflower, celery, mushrooms, onions, string beans.
  
  Cook vegetables, drain well and chop into small pieces.  Use within 30
  minutes or refrigerate them.
  
  Place broth in a saucepan and bring to a simmer over moderate heat.
  Place flour, dry milk and melted margarine in a small bowl and mix
  well to form coarse crumbs.  Stir the flour mixture into the
  simmering broth using a wire whip.
  
  OR add the flour mixture to cold broth, cook and stir over moderate
  heat to form a sauce.  Cook and stir over moderate heat until mixture
  is smooth and the starchy taste is gone.  Add the vegetables to the
  sauce and reheat to serving temperature.  Taste for seasoning and add
  salt and pepper. (Nutritive values are based on the use of commercial
  broth with no added salt.)  Serve hot.  Makes 4 cups.
  
  1 cup serving - 121 cal, 1 skim milk, 1 fat exchange 12 grams
  carbohydrate, 5 grams protein, 6 grams fat, 1099 mg sodium.
  
  Low-sodium diets:  Use fresh or frozen vegetables cooked without salt,
  low-sodium broth and salt-free margarine.  Do not add salt.
  
  Low-cholesterol diets:  May be used as written.
  
  Source:  The High Fiber Cookbook for Diabetics by Mabel Cavaiani, 1987
  Shared but not tested by Elizabeth Rodier Dec 93
  
  Suggestions:  Experiment with herbs or spices.  A big fancy hotel is
  serving Ginger Carrot Soup....maybe try 1/4 tsp to start.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Corn Muffins
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 12 servings
 
    1/2 c  Corn meal;                          1 ts Salt
      1 c  Flour;                            3/4 c  Milk;
      1 tb Baking powder;                      1 tb Butter or margarine; melted
 
  Mix dry ingredients.  Add lightly beaten egg, milk and butter.  Bake
  in muffins tins lined with cupcake papers for 20 minutes at 400F
  *Be careful not to overbeat these (or any muffins) aor they will have
  air tunnels and pointed tops.
  Food Exchanges: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 95
  
  Source: Sugar Free...That's me by Judith Majors
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Saucy Chicken with Mushrooms
 Categories: Diabetic, Poultry, Main dish
      Yield: 4 servings
 
      2    Whole Chicken breast                     Teriyaki Sauce
           (about 1/2 lb each)            
 
  Cut Chicken breasts in hlf lengthwise and bone if diesired.  ( I
  always ask the butcher to bone them.) Marinate in sauce in
  refirgerator 2-3 hours. I often marinate all day or overnight if I am
  going to be gone Oven broil or barbecue over charcoal, turning once.
  Baste with remain sauce during cooking.
  Food Exchange per serving: 3 LOW MEAT EXCHANGE; CAL: 165
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master
  Source: Suger Free...That's Me  by Judith Majors
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Teriyaki Sauce
 Categories: Diabetic, Sauces
      Yield: 1 servings
 
      1 c  Soy sauce; (salt free)                   Arificial sweetener to equal
      2 cl Crushed garlic;                          -1 ts sugar
      1 ts Dry mustard;                        2 ts Grond ginger;
 
  Combine all ingredients in a jar with tight lid.  Refrigerate, and
  sauce will keep several weeks.
  Food Exchange per serving: FREE FOOD; CAL: calories negligible.
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master
  Source: Sugar Free...That's Me  by Judith Majors
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Sandwiches
 Categories: Diabetic, Sandwiches, Low-fat/cal
      Yield: 12 servings
 
  1 1/4 c  Water at 110 to 115 F           1 1/2 lb Lean ground beef
  2 1/4 ts Quick-rise yeast (1 pkg)          1/2 c  Chopped onions
      2 c  All-purpose flour                   1 c  Tomato sauce
      1 ts Salt                              1/4 c  Catsup
      1    Egg                                 1 ts Garlic salt
      2 tb Vegetable oil                     1/2 ts Leaf oregano
  1 1/2 c  Graham flour                        1 pn Pepper
           FILLING                        
 
  May be frozen.  Defrost in the fridge, on the way to a picnic or in
  the microwave if you want them in a hurry.
  
  Combine water and yeast in mixer bowl and let stand 5 minutes.  Add
  all purpose flour and mix at medium speed for another 4 minutes. Turn
  the dough out onto a lightly floured board and knead a few times,
  form into a ball and place in a well-greased mixing bowl. Turn the
  ball over to grease the top, cover with a cloth and let stand at room
  temperature to rise until doubled in volume.
  
  While the dough is rising, cook the meat and onions over medium heat,
  stirring frequently, until the onions are soft and the meat is
  browned. Drain.  Discard fat and juice, return meat and onions to the
  pan. Add tomato sauce, catsup, seasoning and cook over medium heat
  until the meat is dry with no noticeable liquid.  Set meat mixture
  aside to cool until dough is ready.
  
  After the dough has doubled in volume, transfer it to a lightly
  floured working surface.  Knead lightly.  Form into a roll and cut
  into 12 equal portions.  Form each portion into a little ball, cover
  with a cloth and let rest for 10 minutes.
  
  Roll each ball out to form a circle 5 to 6 inches across.  Put about
  1/4 cup of the meat mixture in the center of the circle.  Pull the
  dough up around the filling and press together at the top.  Place on
  a well greased cookie sheet, cover with a cloth and let stand about
  30 to 40 minutes at room temperature or until doubled in volume. Bake
  at 350 F for 40 to 45 minutes or until lightly browned and firm.
  Serve hot, using 1 sandwich per serving, or refrigerate or freeze to
  be used later.
  
  1 sandwich - 293 cal, 2 bread, 2 lean meat exchanges 27 grams
  carbohydrate, 21 grams protein, 9 grams fat, 574 mg sodium.
  
  Low-sodium diets:  Omit salt & garlic salt.  Use low-sodium tomato
  sauce and catsup and 1/4 ts powdered garlic. Low-cholesterol diets:
  Omit egg. Use 2 egg whites or 1/4 cup liquid egg substitute.
  
  Source:  The High Fiber Cookbook for Diabetics by Mabel Cavaiani, 1987
  Shared but not tested by Elizabeth Rodier, Dec 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Applesauce Gelatin
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 4 servings
 
      3 oz Pkg. strawberry fl. gelatin         1 c  Unsweetened applesauce
  1 1/2 c  Boiling water                  
 
  Serve as a dessert or instead of jam with a bran muffin.
  
  Dissolve sugar-free gelatin in boiling water, refrigerate until
  lukewarm and then add the applesauce.  Pour into 4 individual dishes
  and refrigerate until firm.
  
  1/4 recipe - 35 calories, 1/2 fruit exchange 7 grams carbohydrate,
  protein and fat negligible, 56 mg sodium
  
  Source:  The High Fiber Cookbook for Diabetics by Mabel Cavaiani 1987
  Shared but not tested by Elizabeth Rodier, Dec 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Deep-Dish Pizza
 Categories: Diabetic, Meats, Main dish, Cheese
      Yield: 4 servings
 
      1 lb Ground turkey;                      1 ts Oregano leaves; dried
      2 c  All-purpose flour;                1/2 ts Basil leaves; dried
      2 ts Baking powder;                    1/2 ts Salt;
    1/2 ts Baking soda;                      1/2 c  Green bell pepper; chopped
    1/4 c  Margarine or butter;              1/2 c  Sliced fresh mushrooms;
    1/2 c  To 3/4 c skim milk;               1/4 lb Mozzarella cheese;grate 1cup
      6 oz Can tomato paste;              
 
  Suggestion:  for 2 servings, use a small aluminum foil pan about 4 x 8
  inches or press a sheet of aluminum foil into a loaf pan and set the
  foil pan on a cookie sheet.  Measure half the other ingredients and
  freeze the remaining 3 ounces of tomato paste for a future meal.
  
  Preheat the oven to 425 F.  Cook the ground turkey in a large nonstick
  skillet over medium heat until cooked through.  Stir occasionally.
  
  Combine flour, baking powder, and margarine in a bowl.  Cut the
  margarine into the flour with a fork until the mixture resembles
  coarse meal. Add enough milk to make a soft, elastic dough (like
  biscuit dough). Press the dough into the sides and bottom of an
  8-inch square baking pan.
  
  Combine the tomato paste and seasonings and spread over the dough.
  Crumble the ground turkey over the sauce.  Sprinkle on the green
  pepper, mushrooms and cheese.  Bake for 20 to 25 minutes or until the
  crust is brown and crisp.  Cut into four squares to serve.
  
  1/4 recipe - 358 calories, 3 low-fat protein, 1 starch, 2 vegetable,
  2 fat exchanges 26 grams protein, 34 grams carbohydrate, 20 grams
  fat, 584 mg sodium
  
  Source:  Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but
  not tested by Elizabeth Rodier Dec 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Carrots
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 servings
 
      3 c  Carrots; sliced                     2 ts Lemon juice;
    3/4 c  Water                               1 tb Parsely; fresh chopped
    1/2 c  Salt                                2 tb Butter or Margarine;
    1/2 ts Lemon peel; freshly grated               Dash of liquid sweetner;
 
  Wash and peel carrots and slice in 1/4" rounds.  Bring water to boil
  in saucepan, add carrots and salt.  Cook until tender (10 to 15
  minutes) covered.  Drain. In saucepan add remaining INGREDIENTS until
  butter is melted.  Toss like a salad to coat all carrots.  Serve hot.
  Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
  CAL: 70
  
  Source: Sugar Free...That's Me by Judith S. Majors
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spanish Rice
 Categories: Diabetic, Rice, Side dishes
      Yield: 4 servings
 
      2 c  Rice cooked;                        1 ts Salt; (if you must)
      2 ts Green pepper; diced               1/2 ts Pepper;
    1/2    Onion; chopped                      1 c  Tomato juice;
      2 ts Pimento bits;                       1 ts Worchestershire sauce;
 
  Mix all ingredients together and bake at 350F for 30 minutes or until
  heated through and bubbly.  Fluff with fork before serving.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2  VEGETABLE
  EXCHANGE
  
  Source: Sugar Free....That's Me by Judith S. Majors
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mock Rice Pilaf
 Categories: Diabetic, Rice, Side dishes
      Yield: 4 servings
 
      1    Rice recipe*                   
 
  * most is simply 1 cup rice to 2 cups liquid To which you use chicken
  or beef bouillion in the place of water to cook rice. Tasty and a real
  complement to the main course.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE; CAL: 70
  
  Source: Sugar Free...That's Me By Judith S. Majors
  Brought to you and yours by Nancy and O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Free Salad Dressing
 Categories: Diabetic, Dressings
      Yield: 1 servings
 
    1/2 c  Tomato Juice;                       1 tb Onion; chopped finely
      2 tb Lemon juice;                             Salt and pepper;
    1/2 ts Horseradish;                   
 
  Combine ingredients.  Refriegerate.  Shake well berfore serving.
  Food Exchange per serving: FREE FOOD
  
  Source: Sugar Free...That's Me by Judith S. Majors.
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spicy Tomato Dressing
 Categories: Diabetic, Dressings
      Yield: 2 servings
 
      1 c  Tomato Juice                             -of your choise
    3/4 c  Unflovored gelatin;                 1 tb Wine vinegar;
  1 1/2 ts Dry salad dressing mix;        
 
  Bring 1/2 cup tomato juice to boil and add gelatin.  Stir until
  dissolved. Add remaining ingredients, blend thoroughly.  Chill. Shake
  berfore serving. (Gelatin makes the dressing thick.)
  Food Exchange per serving: FREE FOOD
  
  Brought to you and yours by Nancy O'Brion and her Meal-Master
  Source: Sugar Free...That's Me By Judith S. Majors
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Broccoli with Lemon Sauce
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 lg Bunch broccoli;                          -Sugar Free lemon-line soda;
      1 tb Lemon Juice;                             Sub. sweetener to equal 1 ts
           (I use apple cider vinegar)              (if desired)
      1 tb Water OR                       
 
  Clean and trim boroccoli.  Cut stalks and floweretes into about 3 inch
  "trees."  Simmer gently about 12 minutes covered with water. ( I
  prefer to steam). Drain. Mix lemon juice, liquid, and sweetener.
  Trickle over broccoli.  Heat the lemon mixture to keep the vegetable
  warm. Food Exhange per serving: 1 VEGETABLE EXCHANGE
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Walford Salad
 Categories: Diabetic, Fruits, Nuts/grains
      Yield: 7 servings
 
      1 c  Celery; sliced                    1/2 c  Walnuts;
      1 c  Seedless green grapes;            1/4 c  Mayonnaise;
           -halved                             2 tb Dry white wine;
      1 c  Apple; diced                             Lettuce Leaves;
      4    Dates;                         
 
  Pace celery, grapes, apple, dates, and walnuts into a bowl.  Blend
  mayonnaise with wine; pour into bowl.  Stir to blend with celery,
  fruit and walnuts.  Use slotted serving spoon to serve, shaking spoon
  slighty to remove excess dressing.  Serve on to remove excess
  dressing. Food Exchange per servings: 2 FRUIT EXCHANGES + 1 FAT
  EXCHANGE + 1 VEGETABLE EXCHANGE; CAL: 105
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Beef and Rice Casserole
 Categories: Diabetic, Main dish, Meats, Rice
      Yield: 1 servings
 
      3 oz Ground beef;                      1/4 c  Water
      1 tb Onion; chopped                    1/2 c  Rice(uncooked)
      1 tb Celery; chopped                   1/4 c  Condensed cream of mushroom;
    3/4 c  Condensed chicken gumbo soup             Soup;
 
  Combine ground beef, onion, and celery with a small amount of water
  in a saucepan.  Boil until all moisture is absorbed.  Mix beef
  mixture, rice, andmushroom soup; pour into a small greased casserole
  dish. Add salt and pepper.  Bake at 350F for 25 minutes;
  Microwave: Cook on Medium for 8 to 10 minutes;
  
  Food Exchange per serving: 3 MEAT EXCHANGE + 2 STARCH/BREAD EXCHANGE
  CAL: 380
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Irish Vegetables
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 5 servings
 
      1    Bay leaf;                         1/2 c  Cauliflowerets;
      1 c  Water                             1/4 c  Piniento; chopped
      2 tb Wine vinegar;                            Salt to TASTE(very little
    1/2 c  Corn;                                    -for me
    1/2 c  Broccoli flowerets;                      Fresh ground pepper;
    1/2 c  Carrot;                        
 
  eCombine bay leaf, water, wine vinegar in medium saucepan.  Bring to a
  boil; add vegetables.  Simmer(steam for me) until vegetables are
  tender. If you MUST simmer, drain, remove bay leaf.  Add salt and
  pepper Food Exchange per serving:  1 VEGETABLE EXCHANGE (IN THE BOOK,
  IT SAID 1 STARCH/BREAD EXCHANGE CAL: 51
  
  The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tea Scones
 Categories: Diabetic, Fruits, Quickbreads, Breads/bm
      Yield: 8 servings
 
MMMMM----------------------BASIC TEA SCONES---------------------------
      1 c  Flour;                            1/4 c  Evaporated milk;
      1 ts Baking powder;                           -freeze the rest
    1/4 ts Salt                                     Stir one of the following
      1 tb Sugar Replacement;                       Into the flour mixture for
    1/4 c  Margarine; cold                          Tea Scones listed below
      1    Egg                           

MMMMM------------------------DRIED APPLE-----------------------------
      8    Chopped apple halves;                    1/4 FRUIT CAL: 44
           Food Exchange 1 STRACH/BREAD  

MMMMM-----------------------DRIED APRICOT----------------------------
      8    Chopped apricot halves;                  1 1/4 FRUIT CAL: 44
           Food Exchange 1 STARCH/BREAD  

MMMMM-------------------------CRANBERRY------------------------------
    1/4 c  Cranberry; chopped                       CAL: 34
           Food Exchange 1 STARCH/BREAD  

MMMMM---------------------------DATES--------------------------------
      8    Chopped dates;                           1/2 FRUIT CAL:54
           Food Exchange 1 STARCH/BREAD  

MMMMM---------------------------LEMON--------------------------------
      1 tb Lemon peel;                              CAL: 34
           Food Exchange:1 STARCH/BREAD  

MMMMM---------------------------ORANGE--------------------------------
  1 1/2 tb Orange peel; grated                      CAL: 34
           Food Exchange 1 STARCH/BREAD  

MMMMM-----------------------DRIED PEACHES----------------------------
      8    Chopped peaches halves;                  1/2 STARCH/BREAD CAl: 44
           Food Exchange 1 FRUIT         

MMMMM--------------------------RAISINS-------------------------------
      4 tb Raisins;                                 1/4 FRUIT   CAL: 44
           Food Exchange 1 STARCH/BREAD   
 
  Sift flour, baking powder, salt and sugar replacement.  Cut in cold
  margarine as for pie crust.  Beat egg and evaporated milk together
  thoroughly; into flour mixture.  Knead gently on lightly floured
  board. Divide the dough in half; roll each half into a circles.  Cut
  the into quarters.  Place on lightly greased cookie sheet.  Brush
  tops with milk. Bake at 450f for 15 minutes or until done
  Food Exchange per serving of Basic Tea Scones: 1 STARCH/BREAD EXCHANGE
  CAL: 34
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Potato Dumplings
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 3 servings
 
      1 sm Cooked potato;                           Salt to taste;
      1    Egg;                                     Ground fresh pepper;
      2 tb Flour;                         
 
  With a fork, break up and mash the potato.  Combine with the remaining
  ingredients.  Beat until light and fluffy.  Drop by tablespoonfuls on
  top of boiling salted water or beef broth.  Boil for 5 minutes or
  until dumplings rise to surface.  Good with Sauerbraten.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE
  CAL: 140      Makes 3 to 4 dumplings
  
  Source: The Complete Diabetic by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sauerbraten
 Categories: Diabetic, Main dish, Meats
      Yield: 1 servings
 
      4 oz Lean beef roast                   1/4 ts Salt
    1/2 c  Beef broth                            ds Garlic powder
    1/4 c  Water                               1 ts Margarine
    1/4 c  Apple cider vinegar            
 
  Place Beef in a glass pan or bowl. Combine remaining ingredients,
  except margarine; pour over beef.  Marinate 4 to 5 days in
  refrigeratro. Turn beef at least once a day.  Melt margarine in small
  skillet; add beef and brown. Reduce heat.  Add half of the marinade
  to the skillet. Simmmer until beef is tender.
  Food Exchange per serving: 4 MEAT EXCHANGES   CALORIES: 300
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Abc's of Vegetables
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 8 servings
 
      1 c  Asparapus pieces;                        -condensed
      1 c  Broccoli flowerets;                 2 tb Onions; finely chopped
      1 c  Carrots;                            1 ts Thyme
      1 c  Spinach;                          1/2 c  Water
           Vegetable cooking spary                  Salt to taste
     11 oz Can cream of mushroom soup               Pepper; ground fresh
 
  Layer asparagus, brocoli, carrots, and spinach in a baking dish
  covered with vegetable cooking spray.  Blend remaining ingredients.
  Pour over vetables.  Cover. Bake at 350F for 30 to 40 minutes, or
  until vegetables are tender.
  
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 STARCH/BREAD
  EXCHANGE + 1/2 FAT EXCHANGE; CAL: 42
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Eggplant
 Categories: Diabetic, Vegetables, Side dishes, Cheese
      Yield: 1 servings
 
      1 sl Eggplant;                           1 ts Dry bread crumbs;
      1 sl Onion;                            1/4 ts Thyme;
      1 oz Cheddar cheese; shredded          1/4 ts Salt;
      2 tb Condensed tomato soup;                ds Pepper;
 
  Cook eggplant and onion in small amount of water until, tender. Drain;
  reserve liquid.  Place eggplant and onion in small baking dish. Top
  with cheese.  Blend condesnsed soup, 1 Tb of eggplant liquid, bread
  crumbs, thyme, salt, and pepper.  Pour over eggplant; cover. Bake at
  350f for 30 minutes.
  Microwave: Uncover.  Cook on high for 5 minutes.  Turn after 2
  minutes. Food Exchange per serving: 1 MEAT EXCHANGE + 1 VEGETABLE
  EXCHANGE CAL: 161
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Italian Asparagus
 Categories: Diabetic, Vegetables, Side dishes, Cheese
      Yield: 4 servings
 
    1/2 lb Asparagus spears;                 1/2 ts Oregano;
           -cooked or canned                 1/4 ts Garlic powder;
    1/4 c  Tomato sauce;                            Salt and pepper to taste
    1/4 c  Water                             1/2 c  Swiss cheese
 
  Lay asparagus spears in shallow baking dish coated with vegetable
  cooking spray.  Blend Tomato Sauce, water, oregano, garlic powder,
  salt, and pepper.  Bake at 350F for 25 to 30 minutes.
  Microwave: Cook on High for 5-6 minutes.
  Food Exchange per servings: 1/2 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cauliflower Au Gratin
 Categories: Diabetic, Vegetables, Side dishes, Cheese
      Yield: 4 servings
 
      2 c  Caulifowerets;                    1/4 c  American Cheese; diced
      1 ts Salt                                     Vegetable cooking spray;
      1 ts Butter or margarine;                     Salt to taste;
      1 ts Flour;                                   Fresh ground pepper;
      1 c  Milk; cold                     
 
  Place caulifowerets in large kettle.  Fill with enough water to cover.
  (Boy! Everything seams to boil the heck of vegetables in this book)
  Add salt.  Bring to boil. (Why not steam them?) Drain.  (Shutter)
  Rinse with cold water.  Melt butter or margarine in saucepan.  Cook
  over low heat, stirring constantly, until slightyly thickened.  Add
  flower in baking dish coated with vegetable cooking spray; add salt
  and pepper. Cover with cheese topping.  Bake at 350F for 20 minutes.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 MEAT EXCHANGE;
  CAL: 119
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Shredded Cabbage
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 1 servings
 
      1 lg Cabbage; coarsely shredded               Salt to taste
      2 tb Butter or margarine;                     Fresh ground pepper;
    1/2 ts Nutmeg                         
 
  Cook cabbage in a small amount of boiling water, until tender; drain.
  Press out excess moisture or pat dry.  Melt butter or MARGARINE in
  skillet. Add nutmeg; stir to blend.  Add cabbage; toss to coat.  Add
  salt and pepper. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE +
  1/2 FAT EXCHANGE CAL: 32
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pizza Green Beans
 Categories: Diabetic, Vegetables, Side dishes, Beans
      Yield: 5 servings
 
      2 c  Green Beans;                        1 ts Pimiento; chopped
      1 tb Lemon juice;                          ds Garlic powder;
    1/4 ts Oregano;                              ds Salt;
 
  Cook green beans in boiling water until tender; drain.  Combine lemon
  juice, oregano, pimiento, garlic powder and salt.  Pour over beans;
  toss Food Exchange per serving: 1 VEGETABLE EXCHANGE  CAL; 32
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spiced Beets
 Categories: Diabetic, Vegetables, Side dishes, Rice
      Yield: 4 servings
 
    1/2 c  Wine vinegar;                       1    Whole clove;
           (how about rice?)                   1 ts Black pepper;
    1/4 c  Water                               3 tb Sugar Replacement
      1    Bay leaf;                           2 c  Beets; sliced
 
  Combine all ingredients except beets.  Bring to a boil.  Add beets;
  simmer for 10 minutes, or until tender.
  Micorwave: Combine all ingredients, except beets.  Cook on High for 2
  minutes.  Add beets.  Cook on Medium for 2 minutes.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 36
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spinach with Onions
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 1 servings
 
      2 lb Fresh spinach;                        ds Each nutmeg, thyme, salt
      2 tb Margarine;                            ds Freash ground pepper;
    1/2 c  Onion;                         
 
  Rinse spinach thoroughly; place in to top of double boiler and heat
  until wilted.  Drain and chop coarsely.  Melt margarine in skillet;
  add onion. Saute over high heat until onion is brown on the edges.
  Add sersonings. Stir to blend.  Add and toss to blend.
  Food Exchange per serving:  1/2 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
  CAL: 37
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Rice
 Categories: Diabetic, Rice
      Yield: 8 servings
 
      8    Cube bouillion;                     1 c  Bread crumbs; dry
      8 c  Hot water;                               Recipe was for 1 serving
      2 c  Rice;                                    And I AM not going to use
      8    Green onion; chopped                     8 bouillion cubes
    7/8 c  Celery;                        
 
  Dissolve bouillion in hot water.  Add rice, green onion, and celery;
  cover. Cook for 5 minutes.  Add bread crumbs.  Pour into small baking
  dish. Bake at 350 F for 25 to 30 minutes or until top i s lightly
  crusted. Food Exchange per serving:  1 1/2 STARCH/BREAD EXCHANGES
  CAL: 115
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Corn Pudding
 Categories: Diabetic, Side dishes
      Yield: 6 servings
 
     16 oz Can of corn;                        1 ts Sugar replacement;
      1    Egg;                              3/4 c  Milk;
      1 ts Pimiento; Chopped                        Salt to taste;
      1 ts Green pepper;                            Fresh ground pepper;
      1 ts Margarine;                               Vegetable cooking spray;
 
  Combine all ingredients, except vegetable cooking spray.  Pour into
  baking dish coated with vegetable cooking spray.  Bake at 325F for 35
  to 40 minutes, or until firm.
  Food Exchange per serving: 1 STRACH/BREAD EXCHANGE + 1 FAT EXCHANGE
  CAL: 55
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Perfect Salad
 Categories: Diabetic, Salads, Vegetables, Side dishes, Cheese
      Yield: 1 servings
 
    1/2    Unflovored gelatin                  2    Cucumbers;
    1/4 c  Cold water;                       1/4 c  Carrots;
      1 tb Sugar replacement                 1/4 c  Onions;
    1/2 ts Salt                                3 oz Cream cheese;
    3/4 c  Hot water                           2 tb Lo-cal Mayonnaise;
      1 tb Lemon juice;                   
 
  Dissolve gelatin in cold water.  Add gelatin mixture, sugar
  replacement, and salt to hot water; stir until dissolved.  Add lemon
  juice, cucumber, carrots, and onion.  Beat cream cheese with
  mayonnaise until smooth. Blend into vegetable mixture. Pour into mold
  and chill. Food Exchange per serving:  1/2 VEGETABLE EXCHANGE + 1 FAT
  EXCHANGE CAL: 73
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mushroom Salad
 Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
      Yield: 8 servings
 
    1/2 md Iceberg lettuce;                  1/2 lb Green beans;
    1/2 lg Bostom lettuce;                   1/2 lb Mushrooms;
      1 lg Cucumber;                         1/4 c  Lo-cal french dressing
 
  Rinse lettuce.  Break into large pieces.  Peel and slice cucumber into
  1/4".  Peel and slice cucumber into 1/4 slices.  Rinse green beans;
  cut bean into 1-in pieces.  Place into greens, cucumber, and beans
  into plastic bag or tightly covered container.  Store in
  referigerator 4 to 6 hours or overnight to crisp.  Trim mushrooms
  stems to 1/4" of cap. Cut mushrooms if discolored.)  Cut mushrooms in
  thin slices. Just before serving, carefully pat greens, cucumber, and
  dry on towel. Place in wooden bowl; cover with French Dressing. Toss
  to lightly coat all ingredients with dressing. Top with mushrooms.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE  CAL: 60
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chinese Salad
 Categories: Diabetic, Vegetables, Salads, Side dishes, Vegetarian
      Yield: 12 servings
 
      1 lg Head of Bibb lettuce;               8 oz Can Bamboo shoots;
      1 lg Head of Boston Lettuce;             1 c  Bean spouts;
      2    Stalks chinse cabbage;            1/2 c  Soy french Dressing;
 
  Rinse lettuce and cabbage leaves.  Break into bite-size pieces. Place
  in plactic bag or tightly covered container.  Store in refrigerator 4
  to 6 hours or overnight to crisp.  Drain water chestnuts, bamboo
  shoots, and bean sprouts.  Rinse with cold water. Drain thoroughly.
  Thinly slice the water chestnuts.  Carefully pat greens dry with
  towel. Place in wooden bowl.  Cover with Soy French Dressing. Toss
  lightly until all ingredients are coated.
  Food Exchange per serving: 1/2 VEGETABLE EXCHANGE; CAL: 40
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Radish Salad
 Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
      Yield: 6 servings
 
      1 ts Salt;                               2 tb Liquid shortening;
      1 ts Garlic powder;                      2 ts Lemon juice;
      1 ts Dijon mustard;                    1/2    Head iceberg lettuce;
      1 tb Wine vinegar;                       1 bn Red radishes
 
  Combine salt, garlic powder.  Dijon mustard, vinegar, liquid
  shortening, and lemon juice in screwtop jar.  Shake to blend.
  Coarsely chop watercress, lettuce and radishes; place in salad bowl.
  Add dressing; toss to blend. Food Exchange per serving: 1 FAT
  EXCHANGE   CAL: 60
  
  The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and Her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Maude's Green Salad
 Categories: Diabetic, Salads, Vegetables, Side dishes, Cheese
      Yield: 10 servings
 
    1/2    Head Iceberg lettuce;             1/2    Head Romaine lettuce;
    1/2    Head boston lettuce;                5 tb Lo-cal Italtan dressing;
    1/2    Head chicory;                       1 tb Parmesan cheese
    1/2 lb Spinach;                       
 
  Rinse and crisp the salad greens.  Break iceberg lettuce into
  bite-size pieces.  Carefully pat iceberg dry on towel.  Place in
  large plastic bag. Add 1 tb Italian dressing. Shake lightly until all
  leaves are covered. Place in strip on medium platter or plate. Repeat
  with each green. Sprinkle lightly with Parmesan cheese.
  Food Exchange per serving:  NEGLIGIBLE    CAL: NEGLIGIBLE
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: German Potato Salad
 Categories: Diabetic, Vegetables, Salads, Side dishes, Vegetarian
      Yield: 8 servings
 
      6 sl Bacon; crispy fried                 3 tb Sugar replacement;
  1 1/2 c  Cold water;                       1/4 c  Vinegar
      3 tb Flour;                              6 md Potatoes; boiled sliced
      1 md Onion;                         
 
  Remove excess grease from bacon with paper towel.  Break bacon into
  small pieces.  Blend cold water and flour.  Pour into saucepan.  Add
  onion, sugar replacement, and vinegar.   Heat, stirring, until
  thickened. Add bacon and potatoes while still from boiling and frying.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  CAL: 113
  
  Source:  The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Marinated Cucumber
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 servings
 
      2    To 3 Cucumbers; large             1/8 ts Fresh ground pepper
      1 ts Salt                                     ( I also add a little fresh
      1 ts Sugar replacement;                       Garlic to this)
    1/4 c  Vinegar                        
 
  Score cucumbers with tines of fork. Cut into very thin slices.
  Sprinkle with salt. Chill 2 hours; drain well.  Sprinkle  with sugar
  replacement; add vinegar and pepper.  Marinate 30 minetes or more
  before serving. Food Exchange per serving:  NEGLIGIBLE    CAL:
  NEGLIGIBLE
  
  Source:  The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cabbage-Pineapple Salad
 Categories: Diabetic, Salads, Side dishes, Vegetarian, Vegetables
      Yield: 4 servings
 
      3 c  Cabbage (shredded)                  1 ds Salt;
      1 lb Can unsweetened pineapple;        1/2 c  Lo-cal whipped topping;
      2 tb Sugar replacement;                       (prepared)
 
  Combine cabbage and pineapple with juice, sugar replacement and salt.
  Stir to dissvole sugar replacement.  Allow to rest at room
  temperaturem for 1 1/2 to 2 hours.  Drain thoroughly.  Fold topping
  into cabbage mixture. Food Exchange per serving: 1/2 FRUIT EXCHANGE
    CAL: 28
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: German Cabbage Soup
 Categories: Diabetic, Main dish, Vegetables, Soups/stews, Crockpot
      Yield: 1 servings
 
      2 oz Ground Beef Round               1 1/4 c  Beef broth;
      2 tb Onion                               2 lg Cabbage leaves;
      1 ds Each mustard, soy sauce,                 (Cut in pieces)
      1 ds Each salt, pepper                 1/2 md Tomato; cubed
      1 tb Dry red wine;                     1/2 ts Fresh parsley;
 
  Combine ground round, onion, mustard, soy sauce, salt, and pepper; mix
  thoroughly.  Form into tiny meatballs.  Add wine to broth; bring to
  boil. Add wine to broth; bring to boil. Add meatballs to broth, one
  at a time. Bring to a boil again.  Cook meatballs 5 minutes; remove
  to soup bowl. Add cabbage and tomatoes to broth.  Simmer 5 minutes.
  Pour over meatballs. Garnish with parsley.
  
  Personally I think this is two much work for 1 1/2 cups of SOUP for
  one human!!!
  Food Exchange per serving:  1 MEAT EXCHANGE + 1/2 VEGETABLE EXCHANGE
  CAL: 55
  
  Source:  The Complete Diatebic Cookbook by Mary Jane Finmand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: French Meatball Soup
 Categories: Diabetic, Soups/stews, Rice, Main dish, Crockpot
      Yield: 1 servings
 
      2 tb Rice;                               1 ds Each garlic, parsley, nutmeg
      2 oz Ground Beef round;                  2 tb Dry red wine;
      1 tb Egg; (raw beaten)               1 1/4 c  Beef broth;
      1 tb Onion; grated                            Salt and pepper to taste;
 
  Add rice to 1 c. water.  Boil 5 minutes; drain well.  Blend rice,
  ground round, egg, onion, garlic, parsley, and nutmeg; form into
  small meatballs. Add wine to broth; bring to boil.  Drop meatballs
  into hot broth, one to at time.  Bring to boil again; reduce heat.
  Simmer 20 minutes. Add salt and pepper. Microwave: Add rice to 1 c.
  salted water. Bring to a boil. Hold 5 minutes; drain well.  Combine
  meatball ingredients as above.  Bring wine and broth to a boil.  Drop
  meatballs into hot broth, one at time. Bring to a boil again.  Hold
  10 minutes.  Add salt and pepper. Food Exchange per serving: 1 MEAT
  EXCHANGE + 1 STARCH/BREAD EXCHANGE CAL: 71
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pizza Stew
 Categories: Diabetic, Main dish, Soups/stews, Crockpot
      Yield: 6 servings
 
      6 oz Canadian Bacon;*                         -pitted and chopped
      9 c  Tomato sauce;                       6 tb Celery; chopped
  1 1/2 c  Water;                              6 tb Green pepper; chopped
     12 tb Onion; chopped                      6 ds Each oregono, garlic powder;
      6 tb Mushrooms pieces;                        Salt to taste;
      6 tb Black olives;                       3 c  Elbow macaroni; cooked
 
  * Makes 2 1/2 cups of soup.  Gee! there isn't any for BERT!!!!
  
  Fry Canadian bacon; drain and cut away any fat.  Heat Tomato sauce
  and at water to a boil.  Add bacon, vegetables, and seasonings.  Cook
  until vegetables are tender.  Add Macaroni: reheat
  Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE
  + 1 FAT EXCHANGE    CAL: 275
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours by Nancy O'Brion and her Meal-Master
  
  This was 1 servings and I changed it to 6
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bean Stew
 Categories: Diabetic, Main dish, Vegetarian, Vegetables, Beans
      Yield: 1 servings
 
      1 tb Pinto beans;*                       1 tb Onion; slice
      1 tb Northern beans;                   1/2 ts Green chilies; chopped
      1 tb Lentils;                              ds Garlic powder, oregano,
      1 c  Beef broth;                              Salt to taste
      1 tb Carrot;                                  Fresh ground pepper;
      1 tb Hominy;                        
 
  * Makes 1 1/2 cup of soup for ONE, again!!!!! No soup for BERT!!! Boil
  beans and lentils in beef broth for 10 minutes, covered.  Allow to
  stand 1 to 2 hours or overnight.  Place softened beans and remaining
  ingredients in baking dish.  Bake aat 350F for 45 minutes to 1 hour
  or until ingredients are tender.
  Food Exchange per serving: 1 MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE
  CAL: 225
  
  Souce: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Zucchini Meatball Stew
 Categories: Diabetic, Main dish, Soups/stews, Vegetables, Rice
      Yield: 1 servings
 
      1 oz Ground beef;                          ds Ground pepper;
    1/2 c  Ground zucchini;                    1 c  Beef broth;
      1 ts Onion; finely chopped               1 lg Tomato; diced
      1    Egg;                                1 ts Parsley; chopped
    1/4 c  Rice;                               1 tb Salt and pepper to taste
        ds Oregano, cumin, garlic salt;   
 
  Combine ground beef, zucchini, onion, egg, rice, and seasonings; mix
  thoroughly.  Shape into small meatballs.  Combine beef broth, tomato,
  and parsley in saucepan; heat to boil.  Drop meatballs into hot
  broth, one at a time.  Cover and simmer 30 to 40 minutes.  Add salt
  and pepper.
  
  Microwave: Cook beef broth, tomato, and parsley on High for 3 minutes,
  covered.  Drop Meatballs into broth.  Cook on High for 5 minutes.
  Hold 10 minutes.  Add salt and pepper.
  
  Food Exchange per serving: 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE + 1
  STARCH/BREAD EXCHANGE    CAL: 203
  
  Souce: The Complete Diabetic Cookbook by Mary Jane Finsand
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Giblet Vegetable Soup
 Categories: Diabetic, Poultry, Soups/stews, Vegetables, Crockpot
      Yield: 6 servings
 
           Uncooked giblets; of 1 or 2       3/4 c  Celery; finely chopped even
           -chickens                                -the leaves.
  6 3/4 c  Cold water;                         9 oz (1 cn) tomato juice
  1 1/2 ts Salt or to taste                1 1/2 tb Parsley flakes; OR
   3/16 ts Fresh ground pepper;                3 tb Fresh parsley; minced
    3/4 c  Carrot; finely diced              3/8 ts Paprika
    3/4 c  Onion; chopped                      3 tb Quick-cooking oatmeal;
 
  Wash giblets and discard all fat pieces.  Place in a large cooking
  pot with water, and if you must, salt.  Bring to a boil and simmer
  about 25 minutes. Add all other ingredients except the oatmeal;
  simmer soup gently about 30 minutes more.  Remove giblets and chop
  into small pieces. Return giblets to soup; add oatmeal, stir, and
  simmer 5 minutes. This was 4 servings, but was change to 6 serving.
  
  Food Exchange per serving:  1 VEGETABLE EXCHANGE + 1/2 LEAN MEAT
  EXCHANGE Low-sodium diets: Omit salt. Substitute unsalted tomato
  juice. CHO: 7g; PRO: 5g; FAT: 1g; CAL: 56
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Confetti Bean Salad
 Categories: Diabetic, Salads, Vegetables, Main dish, Side dishes
      Yield: 6 servings
 
     16 oz Mixed cut green & wax beans;      1/4 c  Onion; chopped
           (1 can)                             2 tb Pimiento; chopped
    1/2 c  Cider vinegar;                           Sugar substitute equivalent;
      1 tb Mixed pickling spices;                   -to 5 teaspoons sugar
    1/4 c  Celery; finely chopped                   Crisp lettuce leaves;
    1/4 c  Green pepper; chopped          
 
  Drain beans, saving liquid.  Combine this liquid with vinegar in a
  saucepan.  Add mixed pickling qpice, either loose or in a small
  cheesecloth bag.  Bring to a boil, cover, reduce heat to low, and
  simmer gently for 10 minutes. Meanwhile, mix all the vegetables in a
  bowl. Remove liquid from heat; add sweetener and stir until
  dissolved. Pour over vegetables and remove spice bag or loose spices.
  Chill several hours, stirring occasionaly.  Drain before serving on
  crisp lettuce. Food Exchange per serving: 1 VEGETABLE EXCHANGE CHO:
  7g; PRO: 1g; FAT: 0; CAL: 28
  
  SOURCE: The Art of Cooking For the Diabetic by Mary Abbott Hess,R.D.,
  M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Jackstraw Salad
 Categories: Diabetic, Salads, Fruits, Vegetables, Side dishes
      Yield: 4 servings
 
      1 md Red apple(about 4 oz)             1/4 c  Onion; rings sliced thinly
    1/2 c  Green pepper strips;              1/3 c  Poppy Seed Dressing;
    1/2 c  Celery sticks;                           Crisp lettuce leaves;
    3/4 c  Cabbage; shredded              
 
  Remove core and stem of apple; leave skin on.  Cut apple crosswise
  into 1/4 rings; cut each ring into thin stick about 1/8 inch wide.
  Combine all ingredients except lettuce in a large bowl and toss
  lightly to mix Poppy Seed Dressing throughly.  Serve on crisp
  lettuce. Servings was 4, but I changed it to 8 servings.
  Food Exchange per serving: 1 VETGETABLE EXCHANGE  CAL: 39 CHO: 9g;
  PRO: 1g; FAT: 1g; Low-sodium diets: Omit salt in dressing reicpe.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbot Hess,R.D.,
  M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'brion and Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Kay's Dressing & Poppy Seed Dressing
 Categories: Diabetic, Dressings
      Yield: 8 servings
 
MMMMM-----------------------KAY'S DRESSING----------------------------
    1/2 c  Water                             1/8 ts Ground pepper; fresh
    1/2 c  White vinegar;                   1/16 ts Paprika
    1/2 ts Salt;                                    Sugar substitute equivalent
    1/2 ts Dry mustard;                             To 4 teaspoons sugar

MMMMM--------------------POPPY SEED DRESSING-------------------------
    1/2 c  Cider vinegar;                           Omit paprika
      1 tb Poppy seed;                    
 
  Combine all ingredients in a pint jar and cover tightly. Shake
  vigorously and store in refrigerator.  Shake before using.
  Food Exchange per serving: THIS IS A "FREE" FOOD   CAL: 4 CHO: 1g;
  PRO: 0g; FAT: 0g;  Low-sodium diets:  Omit salt
  
  Variation Poppy Seed Dressing.  Follow recipe for Kay's
  dressing(above), but use cider vinegar in place of white vinegar,
  omit paprika, poppy seeds. Delicious over fruit salad.
  Food Exchange per serving: THIS IS A "FREE" FOOD    CAL: 9 CHO: 2g;
  PRO: 0g; FAT: 0g;   Low-sodium diets: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbot
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Israeli Salad
 Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
      Yield: 6 servings
 
      2 md Cucumbers                           1 c  Tomato; fresh diced
    1/2 c  Green pepper; chopped             1/4 c  Radish;
      2 c  Shredded lettuce;                   1 tb Vegetable oil;
      2 tb Green onion; finely chopped         3 tb Lemon juice; fresh
    3/4 c  Carrot; grated or shredded          1 ts Salt;
      2 tb Fresh parsley; finely             3/4 ts Coarsely ground pepper;
           -chopped                       
 
  Pare cucumber, halve lengthwise, and discard seeds and center pulp.
  Dice cucumber flesh and measure 2 cups.  Combine all ingredients in a
  large bowl; toss until well mixed. Serve immediatly.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
  CHO: 7g; PRO: 1g; FAT: 3g; CAL: 51  Low-sodium diets.  Omit salt
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. And Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mushroom Delight
 Categories: Diabetic, Main dish, Vegetables
      Yield: 6 servings
 
      1 tb Vegetable oil;                      1    To 2 tb dill pickle;
      1 tb Lemon juice;                             -finely chopped
      1 tb Wine vinegar;                      12 oz Fresh mushrooms; sliced thin
    1/4 ts Salt;                                    -about 4 1/2 cups
    1/2 ts Coarsely ground pepper;             6    Lettuce leaves;
    1/2 ts Dry Mustard;                        2 tb Snipped fresh parsley;
    1/8 ts Garlic powder;or 1 cl garlic   
 
  Place all ingredients except mushrooms, lettuce, and parsley in a
  small jar.  Cover the jar and shake it well.  Drizzle dressing over
  mushrooms and toss mushrooms gently so that dressing thoroughly coats
  them. Serve on lettuce leaves and garnish with snipped parsley.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE    CAL: 40 CHO: 4g;
  PRO: 1g; FAT: 3g;     Low-sodium diets: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diet Cream Soup Base
 Categories: Diabetic, Allergy, Soups/stews, Crockpot, Low-fat/cal
      Yield: 2 servings
 
           WHITE SAUCE                         8 oz Can tomato sauce
  3 1/2 tb Instant milk powder                 3 tb Chopped onion
  1 1/2 tb Cornstarch                          1 pn Dry rosemary, crumbled
  1 1/4 c  Cold water                          1 pn Fresh ground pepper
           TOMATO                              1 pn Cayenne pepper
 
  This recipe is suitable for anyone who needs to know the exact
  contents of soup.
  OTHER OPTIONS: Regular recipes use about 1 1/2 Tb butter and 1 1/2 Tb
  flour per cup of milk for a medium white sauce.
  
  5 oz evaporated milk plus 5 oz water plus 1 Tb corn starch
  
  1 cup soy milk plus 1 Tb corn starch
  
  1 cup skim milk plus 1 Tb vegetable oil plus 1 Tb corn starch
  
  Put ingredients in a blender and process at high speed until well
  blended, or put ingredients in a jar and shake, or stir dry
  ingredients into cold milk with a whisk.
  
  Stir constantly in the top of a double boiler until the sauce
  thickens and simmers, then cook ten minutes.  A medium saucepan set
  in a larger saucepan of simmering water works, too.
  
  Fresh tomatoes may be cooked with onion and seasoning, allowed to
  cool and pureed in a blender to make the sauce.  If the tomato
  mixture is colder, add a little of the hot white sauce to bring it to
  the same temperature. This prevents curdling when the red mixture is
  gradually added back into the pot with the white sauce.
  
  Heat soup until it is hot enough to serve but do not allow it to boil.
  
  The same method may be used with 3/4 to 1 cup of cooked diced (or
  pureed) vegetables with cooking liquid used to make the sauce.  Makes
  about 2 cups. Suggested vegetables:  potato with a little onion,
  carrot, zucchini, cabbage with a little ham, sauteed onion, mushroom,
  broccoli. Season to taste.
  
  Tested Dec 93 using powdered milk, and (thawed) canned tomato by
  Elizabeth Rodier.  This was a successful experiment based on a
  combination of recipes from several different books.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Pudding Sauce
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 1 servings
 
      4 ts Cornstarch (try 2 tbsp)             1    Egg
      1 c  Water                               2 ts Margarine or butter
           Peel of 1 lemon, grated             8 ts Sugar, Aspertame substitute
    1/4 c  Lemon juice                    
 
  Combine cornstarch, water, lemon peel and lemon juice in a small heavy
  saucepan.  Beat in egg.  Cook over medium heat, stirring constantly
  until thickened and clear.  Stir in margarine and sweetener.
  
  WHOLE RECIPE:  20 g carbohydrate, 10 g protein, 10 g fat (210
  calories) Source:  Choice Cooking, Canadian Diabetes Association 1986
  Real sugar - add 48 calories & 12.4 grams carbohydrate per extra Tb.
  Cornstarch - add 29 calories & 7 grams carbohydrate per extra Tb. Egg
  ~ subtract 1 med-fat meat exchange if not used. Adjust for the number
  of servings.
  
  Note:  original recipe is for a sauce, try 2 tbsp cornstarch and
  divide among 3 dishes for a pudding/pie filling with one crumbled
  graham cracker and a shake of cinnamon in the bottom of each dish.
  
  EGGLESS:  1 or 2 extra tsp. cornstarch (5 tsp or 2 tb.) would likely
  thicken the sauce without the egg.  1 tsp. cornstarch plus 3 tb.
  liquid is given as an equivalent to 1 whole egg in the book called
  Substituting Ingredients.
  
  Lemon Sauce may be served with cake, gingerbread, and crisp meringues
  with strawberries or other fruit (Pavlova is the common name in
  Australian cookbooks).
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chop Suey with Tuna
 Categories: Diabetic, Fish, Main dish, Rice
      Yield: 4 servings
 
      2    Stalks celery; cut small            2 c  Water +
    1/2    Onion; chopped fine                 2 tb Water;
   3/16 ts Pepper;                           3/4 c  Rice;
      2 tb Soy sauce;                        3/4 c  Tuna;
 
  Cook celery and onion in 2 tb water over low heat, covered.  When
  tender, remove from heat, add rice, 2 c water, and seasonings.  Bring
  to a boil. Turn heat to low and cook covered, until rice is tender
  and liquid absorbed (about 1/2 hour).  Add tuna.  Mix and remove from
  heat. Set aside, covered, for a few minutes before serving.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 MEAT EXCHANGE
  
  Souce: Recipes for Diabetics by Billie Little with Penny L. Thorup
  Brought to you and yours via Nancy O'Brion and her Meal-Master
  
  The cookbook doesn't have the nutritional values as it 22 years old.
  Only the calories: 145 per serving
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Frankfurter Casserole
 Categories: Diabetic, Main dish, Meats, Casseroles, Crockpot
      Yield: 8 servings
 
  1 1/4 c  Bean & bacon soup; undiluted        1    Green onions; chopped finely
  1 1/4 c  Water;                            1/2 c  Celery;chopped
      2 c  All-meat frankurter; cut            2 tb Prepared mustard;
           -1/2" slices                        1 c  Ready-mix type biscuits;
      1    Onion; chopped finely          
 
  Preheat oven to 375F.  Mix all ingredients except biscuits. Boil
  gently 5 minutes.  Put about 3/4 cup mixture into each of 8
  individual baking dishes and top each with biscuit. (NOT ME!! I hate
  doing dishes!!) Bake until golden brown (about 20 minutes).  Serve at
  once, Food Exchange per serving:  1 STARCH/BREAD EXCHANGE + 2 FAT
  EXCHANGES + 1 MEAT EXCHANGE + 1 VEGETABLE EXCHANGE
  
  Source: Recipes for the Diabetic by Billie Little and Penny  L.
  Thorup. Brought to you and yours via Nancy O'Brion and her Meal-Master
  
  This cookbook doesn't have the nutritional values as it 22 years old.
  Only calories: Per serving: 260
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: California Pot Roast
 Categories: Diabetic, Main dish, Meats, Crockpot
      Yield: 20 servings
 
      4 lb Beef rump;                          2    Carrots; sliced
      2 tb Flour;                              1 tb Worchetershire sauce;
      1 ts Salt;                               1 c  Water;
   1/16 ts Pepper;                                  Sugar substitite equivalant
      1 tb Oil;                                     - 1/2 c
      1    Onion; chopped fine;           
 
  Dredge meat well in flour, salt, and pepper.  Brown in oil in
  skillet; add remaining ingredients.  Cover.  Simmer about 4 hours
  over low heat. Food Exchange per serving:  2 MEAT EXCHANGES
  
  Source: Recipes for Diabetics by Billie Little and Penny L. Thourup
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hamburger Cornmeal Shepherd's Pie
 Categories: Diabetic, Meats, Main dish, Casseroles, Crockpot
      Yield: 8 servings
 
    1/2 c  Green pepper; chopped finely             -standard
    1/2 c  Flour;                                   Dash lemon pepper;
    3/4 c  Yellow cornmeal;                    1 ts Chili powder;
    1/4 c  Onion, minced finely                     Sugar sub equlivalent to
      2 c  Ground round;                            -1 tb sugar
      5 tb Oil;(far to much by today's         2 ts Baking powder;
           -standard                         1/2 ts Thyme;
      1 c  Tomato sauce;                     1/4 c  Egg;(1 med)
      2 tb Tomato catup;                     1/2 c  Skim milk;
      2 ts Salt;(far to much by today's   
 
  Preheat oven to 400F.  Saute pepper, onion, beef in 2 tablespoons of
  oil in skillet, until beef is well browned.  Stir in tomato sauce,
  catup, 1 ts salt(ugh), lemon pepper, add chili powder.  Put into 1
  1/2 quart casserole. Stir flour, cornmeal, sweetener, baking powder,
  remaining salt (ugh) and thyme together in a bowl; then add egg milk,
  and rest of oil. Stir until smooth.  Top the first mixture with
  second and bake, uncovered, or until the cornmeal is sightly brown
  and firm to touch (about 1 hour). Loosen cornmeal with a knife around
  edges, turn on serving plate with top side down.  I think that this
  could be make in the a Crockpot, as this was before the days of the
  crockpot!!!
  
  Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 2 FAT
  EXCHANGES + 1 1/2 MEAT EXHANGES + 1/2 VEGETABLE EXCHANGE
  
  Source: Recipes for Diabetics by Billie Little and Penny L. Thorup
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Meat Casserole
 Categories: Diabetic, Main dish, Meats, Casseroles, Crockpot
      Yield: 8 servings
 
    1/2 c  Noodles; uncooked                 1/4 ts Pepper; ground fresh
      5 c  Tomato juice;                       3 ts Salt; (ugh) 1/2 would do
      4 c  Celery; chopped finely                   -nicely
      1 c  Green pepper; chopped finely        1 ts Diet margarine;
      4 c  Meat,cooked & cubed;           
 
  Heat oven to 350F.  Combine all ingredients.  Turn into well greased
  (use a non stick pan spray by today's standard) carrerole; bake 2
  hours and 15 minutes.  Again I think that this could be done in this
  day and age the crockpot.  This was for 4 servings, but I made for 8.
  Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + 3 MEAT
  EXCHANGES 1 VEGETABLE EXCHANGE
  
  Source: Recipes for Diabetics by Billie Little and Penny L. Thorup
  Brought by you and yours via Nancy O'Brion and her Meal-Master
  
  This is a very old cookbook (1972) and it doesn't have the nutritional
  values, only the calories:  280 per serving
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chili Con Carne
 Categories: Diabetic, Main dish, Crockpot, Meats, Beans
      Yield: 8 servings
 
      2 c  Ground beef;                             -undiluted
      1 c  Onion; chopped finely               2 c  Kidney beans;
      1 cl Garlic; chopped finely              1 tb Malt vinegar;
      2 tb Chili powder;                     1/4 ts Salt(all right)
  1 1/4 c  Condensed tomato soup;         
 
  Brown beef in hot pan, stir in onion, arlic, and chili powder.  Cook,
  stirring often until onion is tender; add rest of indgredients; bring
  to a boil.  Reduce heat and simmer, uncovered, stirring occasionally,
  about 15 minutes.
  Food Exchange per servings: 1 STARCH/BREAD EXCHANGE + 1/2 FAT
  EXCHANGE + 2 MEAT EXCHANGES + 1 VEGETABLE EXCHANGE
  
  Souce: Recipes for Diabetics by Billie Little and Penny L Thorup
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Meat Loaf
 Categories: Diabetic, Main dish, Meats, Crockpot
      Yield: 6 servings
 
    1/4 c  (1 md) egg;                         2 tb Green pepper; chopped finely
      2 c  Ground round;                       1 ts Salt
      3 sl Bread; cubed fine;                1/2 ts Dry Mustard;
    1/4 c  Catup;                              1 tb Prepared horseradish; if
    1/3 c  Onion; chopped finely                    -desired
 
  Preheat oven to 400F. Mix all ingredients well.  Form into a loaf.
  Place in foil-lined baking pan and bake until down.
  Food Exchange per serving:  1/2 STARCH/BREAD EXCHANGE + 3 MEAT
  EXCHANGES +
  
  Source Recipes for Diabetics by Billie Little and Penny L. Thorup
  Brought to you and yours via Nancy O'Brion and Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cowboy Cheeseburgers
 Categories: Diabetic, Meats, Main dish, Sandwiches, Cheese
      Yield: 4 servings
 
MMMMM--------------------COWBOY CHEESEBURGERS-------------------------
      1 lb Extra-lean ground beef;             1 tb Fresh jalapeno chile; minced
      1 sm Onion;                        

MMMMM---------------------SEASONINGS MIXTURE--------------------------
    1/4 ts Ground coriander;                 1/4 ts Salt
    1/4 ts Ground cumin;                     1/4 ts Pepper; fresh ground

MMMMM---------------------------CHEESE--------------------------------
      1    Nonfat mozzarella cheese;     

MMMMM--------------------------SERVING-------------------------------
      4    Tortilla;                                Cliantro sprigs;
      4    Tomato slices;                      1 tb Commerical taco sauce;
 
  Mix the burgers ingredients together; form into burgers of equal size
  about 1/4 inch thick without compacting the meat.  Sprinkle the
  seasoning mixture of spices on both sides of patty.  Grill or broil,
  4" from souce of heat, for 3 minutes on each sides for medium-rare
  patties. Place the mozzarella cheese on center of each patty.  Cook
  for another minute and until cheese melts.  Serve each patty on a
  warmed 8" flour tortilla, topped with a tomato slice, cilantro
  sprigs, and taco sauce Joslin Food Exchanges per serving:  2 1/2
  MEDIUM/FAT EXCHANGES + 1 1/2 BREAD/STARCH EXCHANGE
  
  CAL: 289; PRO: 21g; CAR: 23g; FAT: 13g; (CALORIES FROM FAT 40%) FIB:
  2g; CHO: 54mg; SOD: 305mg; POT: 367mg
  
  Source: Joslin Diabetes Gourmet Cookbook
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Greek Burgers
 Categories: Diabetic, Main dish, Meats, Sandwiches, Low-fat/cal
      Yield: 4 servings
 
      1 lb Extra-lean ground beef;             1 md Size plum tomato;
      1 cl Garlic; minced                      2 tb Flat-leaf parsley; minced
      2 tb Fresh lemon juice;                  4    6" whole-wheat pita pocket;
      1 ts Dried oregano leaves;                    -breads;
    1/4 ts Ground cumin;                            Romaine lettuce lea;
    1/4 ts Ground pepper;                      1 sm Red onion;
 
  Mix ground beef, garlic; lemon juice, oregano leaves; cumin, pepper,
  plum tomato, and parsley.  Form into 4 patties about 3/4" thick.
  Grill or broil, 4" from souce of heat, ofr 3 minutes, for 3 minutes
  on each side for medium-rare.  Cut the top thrie off each of four 6"
  whole-wheat pita pocket breads.  Turn the cut-off piece round side
  down; tuck inside to pocket bread to reinforce bottom.  Place a
  grilled burger in each pocket bread along with a romaine lettuce leaf
  and paper-thin slices from 1 sm red onion.  Pass 1/4 cup Cilantro
  Chutney (page 218) to spoon into burgers. Note: These hamburgers
  could be made with lean ground lamb.  The exchanges would stay the
  same, but lamb add 17 calories and 2 grams of fat (mostly saturated
  fat) per serving Joslin Food Exchanges per serving:  3 MEDIUM/FAT
  MEAT EXCHANGES + 2 BREAD/ STARCH EXCHANGES
  CAL: 346 PRO: 27; CAR: 26g; FAT: 15g;(CALORIES FROM FAT 39%) FIR: 2g;
  CHO: 54mg; SODIUM: 285mg; POTASSIUM: 441mg;
  
  Source: The Joslin Diabetes Groumet Cookbook
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Maui Burgers
 Categories: Diabetic, Main dish, Meats, Sandwiches
      Yield: 4 servings
 
      1 lb Extra-lean ground beef;             4 sl Fresh Pineapple; or
      1 cl Garlic; minced                           -Canned water-packed
      2    Scallions; minced                        -Unsweetened pineapple
      1 ts Fresh ginger; minced                1 ts Worcestershire sauce;
      1 tb Low-sodium soy sauce;               4 sl 1 oz french bread
 
  Mix the beef, garlic, scallions, ginger, and soy sauce together and
  form in 4 patties of equal size about 3/4" thick.  Grill or broil 4"
  from souce of heat, for 7 minutes for medium-rare turning once. While
  burgers are grilling, brush 4 slices of fresh or canned water-packed
  unsweetened pineapple with 1 ts Worcestshire sauce. Grill until
  pineapple is heated through and seared with grill marks, about 6
  minutes (2 minutes for canned pienapple).  Serve each patty open-face
  ib a 1 oz toasted slice of French bread, topped with grilled slice,
  and garnished with 1 tb minced green bell pepper.
  Joslin Food Exchange per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 1/2
  BREAD/STARCH EXHANGES
  CAL: 282; PRO: 20g; CAR: 23g; FAT: 13g(CAL: FROM FAT 41%) FIB: TRACE
  CHO: 53mg; SODIUM: 401mg: POTASSIUM: 307mg;
  
  Souce: Joslin Diabetes Gourmet Cookbook
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Reuben Burgers
 Categories: Diabetic, Main dish, Sandwiches, Meats
      Yield: 4 servings
 
      1 lb Extra-lean ground beef;             4 sl Low-fat Swiss cheese;
      1 sm Onion; minced                       4 sl Rye bread;
    1/2 ts Ground pepper; freshly              4 tb Russian Dressing;
      4 tb To 8 tb sauerkraut; drained    
 
  Mix beef, onion, and ground pepper together and form 4 patties of
  equal size about 3/4" thick.  Grill or broil, 4" from souce of heat,
  for 3 minutes on each side for medium-rear.  Place 1 to 2 tb on the
  center of each patty and top with one 1 oz slice of low-fat Swiss
  cheese. Grill for 1 to 2 minutes, until the cheese melts.  Serve each
  patty open-face on a slice of toasted or grilled light rye bread.
  Tope with each serving with 1 tb Russian Dressing.
  Joslin Exchange per serving:  3 MEDIUM-FAT EXCHANGES + 1 BREAD/STARCH
  EXCHANGE
  CAL: 348; PRO: 28g; CAR: 18g;(CALORIES FROM FAT, 46%); FIB: 1g CHO:
  72mg; SODIUM: 460mg* POTOSSIUM: 387mg;
  
  Souce: Joslin Diabetes Gourmet Cookbook
  Brought to you and yours via Nancy O'Brion and her Meal-Master
  
  *Not recommended for low-sodium diets unless raw shredded cabbage is
  substituted for the sauerkraut.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Argentine Corn Chicken
 Categories: Diabetic, Poultry, Main dish
      Yield: 4 servings
 
      1    Broilier-fryer chicken;             2    Tomatoes;
           -(about 2 1/2 lbs) cut-up           1    Bay leaf;
           Pepper to taste;                  1/4 ts Leaf marjoram;
      1 tb Virgin olive oil;                   1 c  Frozen whole-kernel corn;
      2 cl Garlic; minced                           -thawed
 
  Renove skin from chicken.  Season with salt and pepper.  In a large
  non-stick pan skillet, heat oil and cook chicken until tender,
  turning. 15 to 20 minutes.  Remove from skillet and keep warn.  Saute
  onion and garlic in skillet.  Add tomatoes, bay leaf and narhiran;
  simmer 10 minutes. Add corn and chicken; heat through, mix well with
  the sauce. Serve this dish with "Bell Pepper Salad" (also in this
  file)
  
  Food Exchange per serving: 3 LOW/FAT MEAT EXCHANGES + 1 STARCH/BREAD
  EXCHANGE + 1 VEGETABLE EXCHANGE  CAL: 246; CHO: 75mg; CAR: 18g; PRO:
  27g SOD: 138mg; FAT: 10g;
  
  Souce: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Herberd Chicken
 Categories: Diabetic, Poultry, Main dish
      Yield: 4 servings
 
      1 lb Chicken breast; boneless &        1/4 c  Lemon juice;
           -skinned                            2 ts Leaf tarragon; dried
      2 ts Virgin olive oil;                   2 ts Leaf basil; dried
      6 tb Dry white wine;                   1/2 ts Hot red pepper flakes;
 
  Preheat the oven to 350 degrees. Trim any fat from chicken breast and
  pound lightly between two sheets of waxed paper to flatten.  Coat
  with olive oil and place in a baking dish.  Add wine, lemon juice,
  herbs and and pepper flakes, turning chicken to coat both sides.
  Cover dish with foil. Bake 25 to 30 munutes, until chicken cooked
  through.
  
  Serve with Quinoa and Spaghetti Squash (Also in this file)
  Food Exchange per serving: 4 LOW/FAT MEAT EXCHANGES  CAL: 177  CHO:
  72mg; CAR: 1g; PRO: 27g; SODIUM: 68mg; FAT: 5g;
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Rosemary
 Categories: Diabetic, Main dish, Poultry
      Yield: 4 servings
 
      1    Broiler-fryer chicken;              1 ts Dried Rosemary;
           Salt and Pepper to taste;         1/4 c  Dry white wine;
      4 cl Garlic;                           1/4 c  Chicken broth;
 
  Preheat broiler. Remove skin from chicken.  Season chicken with salt
  and pepper.  Place in a broiler pan.  Broil 5 minutes on each side
  until lightly  browned; remove from broiler.  Place chicken, garlic,
  rosemary, wine and broth in a large saucepan.  Cook and cook over
  medium heat about 30 minutes or until tender, turning once. Guests
  invariably like the taste and look of this menu so it is at the top
  of my list for enertaining. Serve with "Parsley Potatoes", "Carrots
  and Zucchini Juliene" and a salad (Both will be this file)
  Food Exchange per serving: 3 LOW/FAT MEAT EXCHANGES  CAL: 176  CHO:
  75mg; CAR: 1g; PRO: 25g; SOD: 130mg; FAT: 6g;
  
  Souce: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Salad
 Categories: Diabetic, Poultry, Main dish
      Yield: 4 servings
 
     12 oz Poached Chicken;                    1 ts Caper juice;
      4    Green onions;                            Pepper to taste;
      1 tb Dried Leaf basil;                   1 bn Watercress;
      1 c  Plain low-fat yogurt;               4 lg Romaine lettuce leaves
      2 ts Tomato paste;                            Pita Bread;
      1 ts Capers; +                                Tomatoe;
 
  Cut chicken diagonally slices, or in chunks.  Place in a medium-size
  bowl; add green onions and basil.  In another bowl, mix together;
  season with pepper.  Trim tough sten from watercress. Chop 1/4 of the
  bunch and mix with chicken and yogurt sauce.  Serve over romaine
  leaves and garnixh with remaining watercress.
  
  Serve with pita bread toasts and tomato slices.
  Food Exchange per serving:  3 LOW/FAT MEAT EXCHANGES + 1/2 MILK
  EXCHANGE CAL: 175; CHO: 73gm; CAR: 5g; PRO: 30g; SOD: 148gm; FAT: 3g;
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chili Chicken
 Categories: Diabetic, Poultry, Main dish, Vegetables, Chili
      Yield: 4 servings
 
      1 tb Virgin Olive oil;                   1 ts Dried hot pepper flakes;
      2 cl Garlic; minced                     12 oz Chicken breasts; skinned
      3    Bell peppers; red green;                 -And boneless
           -yellow cut into strips;            3 tb Fresh lemon juice;
      2 md Onions, sliced                    1/4 ts Salt;
      1 ts Cumin; ground                     1/2 ts Black pepper;
  1 1/2 ts Leaf oregano;                       2 tb Fresh parsley; chopped
      2 ts Fresh hot chili pepper or      
 
  In a large non-stick skillet, heat oil, add garlic and cook 1 munute.
  Add bell strips, sliced onion, cumin, oregano, and chile.  Mix,
  cover, and cook over medium heat 10 minutes. Slice chicken in 1/2"
  strips and sprinkle with lemon juice.  Add vegetables; stir.  Cook,
  covered, medium heat 10 minutes more.  Stirring occasionally.  Add
  salt and pepper and garnish with parsley. Serve with "Hash Browns
  Potatoes" Food Exchange per serving:  3 LOW/FAT MEAT ECHANGES + 1
  VEGETABLE EXCHANGE CAL: 174 CHO: 60mg; CAR: 6g; PRO: 23g; SOD: 168mg;
  FAT: 6g;
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chinese Chicken
 Categories: Diabetic, Main dish, Kids
      Yield: 4 servings
 
     12 oz Chicken breasts; skinned &               -cut in 1" pieces
           -boneless                           2 tb Low-sodium soy sauce
      1 tb Vegetable Oil;                      3 tb Dry sherry;
      1 c  Broccoli flowerettes;               1 ts Gingerroot
      1 c  Caulifowerets;                      1 ts Arrowroot dissolved in +
    1/2 lb Mushrooms; sliced                   2 tb Water
      4    Green onion;                      1/4 ts Sesame oil;
 
  Trim any fat from chicken and thinly slice diagonally.  In a large
  non-stick or wok, heat oil and stir-fry chicken 3 or 4 minutes or
  until cooked through.  Remove with a slottled spoon and keep warm.
  Add broccoli and cauliflower, stir fry 2 minutes.  Add mushrooms,
  green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes.
  Add dissolved arrowroot, sesame oil, peanuts and chicken.  Cook until
  heated through.
  
  Ease of preparation and colorul presentation make this dish another
  favorite for entertaining.   Serve with "Orange Rice"  (Also in this
  file)
  
  Food Exchange per serving:  3 1/2 LOW/FAT MEAT EXCHANGES + 2
  VEGETABLES EXCHANGES   CAL: 256;  CHO: 72mg; CAR: 9g;  PRO: 30g; SOD:
  385mg; FAT: 10g;
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Orange Rice
 Categories: Diabetic, Rice, Side dishes, Vegetarian
      Yield: 4 servings
 
      1 c  Brown basmati rise;                 6    Whole cloves;
      1 c  To 1 1/2 cs water;                1/4 ts Ground ginger;
    2/3 c  Orange juice;                       1 tb Golden raisins;
      1    Cinnamon stick;                
 
  Soak rice for 30 minutes to 2 hours before cooking; drain.  In a
  medium-size saucepan, combine remaining ingredients.  Bring to a boil;
  reduce heat.   Add drained rice.  Cook, partially covered, until
  liquid is absorbed about 15 minutes.  Remover cloves abd cinnamon
  stick. Fluff with a fork and serve.
  Food Exchange per serving: 1 STRACH/BREAD EXCHANGE + 1 FRUIT EXCHANGE
  CAL: 158 CHO: Og;  CAR: 35g;  PRO: 3g;  SOD: 3mg;  FAT: 1g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Curried Rice
 Categories: Diabetic, Rice, Side dishes, Vegetarian, Curries
      Yield: 6 servings
 
      2 c  Chicken Broth;                      1 ts To 1 1/2 curry powder;
      1 c  Brown Basmati rice; well            1 tb Raisins
           -rinsed                           1/2 c  Green peas; thawed if frozen
      2 ts Virgin olive oil;                   6    Hazelnuts; chopped
      1 sm Onion; chopped                 
 
  In mediun-size saucepan, bring broth and rice to a boil.  Cover and
  simmer 40 minutes until water is absorbed and rice is tender. Drain,
  if necessary. Meanwhile, heat oil in a nonstick skillet and saute
  onion softened. Stir in curry powder.  Add onion, raisins and peas to
  rice and heat through. Granish with nuts.  Makes 2 1/2 to 3 cups or 6
  servings. Food Exchange per serving:  1 1/2 STARCH/BREAD EXCHANGES +
  1/2 FAT EXCHANGE CAL: 128;  CHO: 0mg;  CAR: 23g;  PRO: 3g;  SOD: 13g;
  FAT: 3g
  
  Source: Lighty and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hash Brown Potatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      4 md Size red or baking potatoes;             -diced
           -about 1 lb;                      1/4 ts Salt;
      2 ts Virgin olive oil                         Black pepper to salt;
      1 md Size green bell peppers;            2 tb Chopped chives;
 
  Scrub potatoes well and cut into 1/3" cubes.   In a large non-stick,
  heat oil.  Stir in potatoes, bell pepper, salt and black pepper.
  Cover and cook over medium heat, stirring occasionally, until
  potatoes are cooked thorugh and crisp, 20 to 25 minutes.  Stir in
  chives. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE; CAL: 68;
  CHO: 0mg; CAR: 11g;  PRO: 1g;  SOD: 115mg;  FAT: 2g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bell Pepper Salad
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 md Sized red bell pepper;            1/2 c  Creamy garlic dressing
      1 md Sized green bell pepper;          1/4 ts Black pepper;
      1 md Sized yellow bell pepper;           2 ts Capers; rinsed, drained
 
  Preheat broiler.  Place bell peppers under broiler and lightly char,
  turning to grill all sides.  Remove from broiler to a paper bag.
  Close bag and set aside.  When peppers cool, peel, core, seed and cut
  into strips. Arrange peppers on a platter, alternating colors so that
  they form a petal, and spoon dressing over them.  Sprinkle with black
  pepper. Garnish with capers and serve warm or chilled.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE  CAL: 30; CHO: 0mg;
  CAR: 6g; PRO: 2g;  SOD: 67mg; FAT: 0g
  
  Source: Light and Easy Diabetes Cusisine by Betty Marks
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Minted Tomato Saute
 Categories: Diabetic, Sauces, Vegetables
      Yield: 4 servings
 
     24    Cherry tomatoes;                    1 tb Dried leat mint OR;
      1 tb Olive oil;                          3 tb Chopped fresh Mint;
 
  Trim stems from tomatoes and rince.  In a large, non-stick skillet,
  heat oil.  Cook tomatoes 3 minutes, stirring.  Add mint and stir to
  mix Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT
  EXCHANGE CAL: 47; CHO: 0mg; CAR: 4g; PRO: 1g; SOD: 8mg; FAT: 4g;
  
  Souce: Light and Easy Diabetes Cuisine by Betty Marks
  Brought by you and yours Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Orzo & Pignoli(Pasta & Pine Nuts)
 Categories: Diabetic, Pasta
      Yield: 6 servings
 
      8 oz Orzo or other sm pasta;             1 tb Dried leaf basil;
           -such as mini shells                     Salt to taste;
      1 tb Virgin olive oil;                        Pepper to taste;
      3 tb Pine nuts; pignoli             
 
  Bring a large kettle of water to a boil and cook orzo until al dente;
  3 minutes.  Drain in a colander.  Meanwhile, in a small, non-stick
  skillet, heat oil and stir in pine nuts.  Cook until golden, about 5
  minutes. Add basil.  Toss with orzo, season with salt and pepper to
  taste. Heat through and serve.
  Food Exchange per serving: 2 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE
  CAL: 183; CHO: 2mg; CAR: 29g; PRO: 6g; SOD: 49mg; FAT: 5g;
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Quinoa
 Categories: Diabetic, Vegetarian, Nuts/grains
      Yield: 4 servings
 
      2 ts Virgin olive oil;                   1 c  Quinoa;*
      2 lg Garlic cloves; crushed              2 c  Chicken Broth;
 
  * Rinse the quinoa well before cooking to remove its slightly bitter
  taste.
  
  In a large non-stick skillit, heat oil and cook garlic 2 minutes.
  Rinse quinoa in a strainer and remove any debris.  Add to skill and
  brown 2 minutes.  Add broth and bring to boil.  Reduce heat, cover
  and simmer about 20 minutes.
  Food Exchange per serving:  1 STARCH/BREAD EXCHANGE + 1/2 FAT
  EXCHANGE CAL: 97; CHO: 0mg; CAR: 17g; PRO: 4g; SOD: 21mg; FAT: 3g
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black Forest Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 54 servings
 
     16 oz Sour cherries; pitted               2 tb SUGAR REPLACEMENT;
      8 oz No-sugar chocolate cake mix;   
 
  Drain cherries very well.  Combine cake mix, cherries and sugar
  replacement in mixing bowl.  Stir to blend thoroughtly.  Spread
  batter in well-greased 9-inch pan.  Bake at 375 degrees for 20-25
  minutes. Cut into 1 X 1 1/2 bars.
  Food Exhancge per serving: 1/4 STARCH/BREAD EXCHANGE
  
  Source:  The Diabetic Chocolate Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Chiefs
 Categories: Diabetic, Cooky/bars
      Yield: 77 servings
 
      2    Eggs;                               2 oz Baking chocolate; melted
    1/2 c  Granulated sugar replacement          ds Salt;
      1 ts Vanilla extract;                    1 c  Cake flour;
    1/4 c  Slim milk;                        1/3 c  Hazelnuts; coarsly chopped
 
  Beat eggs until thick and lemon-colored.  Gradually add sugar
  replacement. Beat in vanilla extract and skin milk.  Add the melted
  chocolate, salt, and hazelnuts.  Spread in well-greased, paperlined
  11 x 17-in. pan. Bake at 350 degrees for 25 to 30 miuntes.  Remove
  from pan and cut into 1in squares.
  
  Food Exchange per serving: 2 squares:  1/2 STARCH/BREAD EXHANGE + 1
  FAT EXCHANGE   CALORIES; 2 SQUARES:  29(SAY WHAT)
  
  Source: The Chocolate Diabetes Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Parsley Potatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      8 sm Very new Potatoes;                1/4 c  Fresh parsley; chopped
      1 tb Whipped butter;                          Salt and pepper to taste;
 
  Pare a ring of skin from center of each potato.  Place on a steamer
  rack over boiling water, cover, and steam 15 to 20 minutes, until
  potatoes are tender.  Drain.  Place butter and parsley in a serving
  bowl; add potatoes. Serson with salt and pepper, toss and serve.
  Food Exchange per serving: 1 STARCH/BREAD EXCHAGE + 1/2 FAT EXCHANGE
  CAL: 106; CHO: 6mg; CAR: 19g; SOD: 83mg; FAT: 2g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot & Zucchini Julienne
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
    1/2 lb Carrots;                            2 tb Fresh Lemon Juice;
    1/2 lb Zucchini;                                Salt and pepper to taste;
      1 tb Betty's Butter                      1 tb Poppy seeds;
 
  Cut carrots and zucchini into 1/8" thick julienne strips.  Place a
  steamer basket over boiling water and cook carrots, covered, until
  crisp-tender 3 minutes.  Remove to a bowl and keep warm.  Steam
  zucchini, covered, until crisp-tender 1 minute and add carrots.  Heat
  butter, lemon juice, salt and pepper; stir into vegetables.  Sprinkle
  with poppy seeds and serve. Food Exchange per serving:  1 VEGETABLE
  EXCHANGE + 1/2 FAT EXCHANGE CAL: 47; CHO: 3mg; CAR: 6g; PRO: 2g; SOD:
  108mg; FAT: 3g;
  
  Source: Lightly and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Betty's  Butter & Herb Butter
 Categories: Diabetic, Spreads
      Yield: 32 servings
 
MMMMM-----------------------BETTY'S BUTTER----------------------------
      1 c  Whipped butter; softened                 -seed, corn, vegetable,
      1 c  Polyunsaturated oil; such                -walnut or a combination
           -as safflower, sunflower      

MMMMM------------------------HERB BUTTER-----------------------------
           Blend with dill,mustard,                 -combine
           -garlic, gingerroot, chives         1 tb Butter WITH
           -or other herbs                     1 tb Oil, melt in a saucepan
           For a small amount, just       
 
  Place ingredients in a blender or a food processor fitted with the
  metal blade.  Process unitl mixed.  Place in a plastic container;
  store in freezer.  Makes 2 cups.
  Food Exchange per serving: 1 FAT EXCHANGE  CAL: 34; CHO: 0g; PRO: 0g;
  SOD: 14mg; FAT: 4g;
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spaghetti Squash
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 md Sized spaghetti squash;                  Pepper to taste;
           About 1 1/2 lbs.)              
 
  Cut squash in half legthwise.  In a kettle or boiling water, cook
  squash 30 minutes or until squash will separate in strands when
  probed with a fork. Remove when tender and discard seeds.  With fork,
  scarpe out pulp into a serving dish and sprinkle with pepper.
  Food Exchange per serving: 1 VEGETABLE EXHANGE  CAL: 23; CHO: 0mg;
  CAR: 5g; PRO: 1g; SOD: 1mg; FAT: 0g;
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Beef Chop Suey
 Categories: Diabetic, Meats, Main dish
      Yield: 4 servings
 
      1 lb Beef round steak;                        -diagonally
      1 tb Vegetable oil;                      2 md Size onions; sliced
      1 ts Sesame oil;                         1 c  Chicken broth;
      1 tb Low-sodium soy sauce;               2 c  Bean sprouts; rinsed
      3    Celery stalk; thinly sliced    
 
  Trim any fat from steak and dice.  In a large non-stick skillet or
  wok, heat oils and stir-fry meat over high heat 1 minute.  Stir in
  soy sauce. Remove meat with a slotted spoon and keep warm.  Add
  celery, onions and broth to the skillet. Bring to a boil, reduce heat
  and cook 5 minutes. Add bean sprouts.  Cook 3 minutes more, then
  return meat and stir to heat. Serve with Confitti Rice and Sesame
  Spinach Salad. Food Exchange per serving: 3 MEAT EXCHANGE + 2
  VEGETABLES EXCHANGE CAL: 243; CHO: 64mg; CAR: 9g;  PRO: 28g; SOD:
  200mg; FAT: 11g
  
  Souce: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Confetti Rice
 Categories: Diabetic, Rice, Side dishes, Cheese
      Yield: 6 servings
 
      1 tb Virgin olive oil;                 1/8 ts Pepper;
      1 sm Onion; chopped                      2 c  Chicken broth Or;
    3/4 c  Brown basmati rice;                      Vegetable stock;
           -soaked 2 hours                   1/2 c  Dice red bell pepper;
    1/4 c  Dry white wine;                     2 tb Grated Parmesan cheese;
    1/4 ts Dried leaf thyme; crushed      
 
  In a medium-size non-stick saucepan, heat oil, heat oil and saute
  onion until softened.  Rinse and drain rice.  Add to saucepan and
  brown. Add wine, thyme, pepper and broth, bring to a boil.  Reduce
  heat, cover and simmer 15 to 20 minutes until rice.  Add peas and
  bell pepper. Cook, stirring occasionally, until all liquid is
  absorbed, about 5 minutes. Garnish with cheese and serve.
  Food Exchange per serving: 2 STARCH/BREAD EXCHANGES + 1/2 FAT
  EXCHANGE CAL: 192; CHO: 1mg; CAR: 34g; PRO: 5g; SOD: 59mg; FAT: 3g;
  
  Souce: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Seasame Spinach Salad
 Categories: Diabetic, Salads, Vegetables, Side dishes, Vegetarian
      Yield: 4 servings
 
      1 lb Spinach; fresh                      1 tb Walnut oil;
      1 c  Mushrooms; sliced                   1 tb Sesame oil;
      1 tb Low-sodium soy sauce;               1 tb Toasted Sesame seeds;
      1 tb Water                          
 
  Wash spinach thoroughly and trim off tough stems.  Spin or pat dry.
  Mix remaining ingredients together and toss with spinch.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL:
  71; CHO: Omg; CAR: 5g; PRO: 3g; SOD: 217mg; FAT: 5g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Tarragon
 Categories: Diabetic, Poultry, Main dish
      Yield: 4 servings
 
      1 lb Chicken breast; boneless                 Juice of 1 lemon
           -skinned                            1 ts Sesame oil;
      2 tb Low-sodium soy sauce;               2 cl Garlic; minced
      2 tb Water                               2 ts Dried leaf tarragon;
 
  Trim any fat from chicken; cut into cubes or thin slices.  In a
  medium-size bowl combine soy sauce, water, lemon juice and chicken;
  marinate 15 minutes.  In a non-stick pan or wok, heat oil and cook
  garlic 1 minute. Add chicken and stir-fry until cooked on all sides.
  Sprinkle in tarragon and pepper; stir to combine.  Serve with "Orzo
  and Pignoli" and "Minted Tomato Saute".
  Food Exchange per serving: 4 LOW-FAT MEAT EXCHANGE; CAL: 164; CHO:
  72mg; CAR: 72g; PRO: 27g; SOD: 368mg; FAT: 4g;
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Grilled Mustard Turkey
 Categories: Diabetic, Poultry, Main dish, Bbq/grill
      Yield: 4 servings
 
      1 lb Turkey breast cutlet;               1 ts Fresh lemon juice;
           -1/4 thick                               Pepper to taste;
      2 tb Dijon-style mustard;                     Paprika;
      1 tb No-cholesterol, reduced-            2 tb Chopped fresh parsley;
           -calorie mayonnaise            
 
  Preheat broiler.  Coat broiler pan with non-stick cooking spray. Rince
  turkey and pat dry.  Mix together mustard, mayonnaise and lemon juice
  in a small bowl.  Coat one side of the turkey with half of mustard
  mixture. Broil about 4 inches from heat source 5 minutes. Turn and
  coat other side of turkey with mustard mixture and sprinkle with
  pepper and paprika. Broil 1 minute or until top is browned. Garnish
  with chopped parsley. Serve with Rutabaga Puree(I think I'll pass
  this one up) and a Salad. Food Exchange per serving: 3 LOW/FAT MEAT
  EXCHANGES  CAL: 150; CHO: 74mg; CAR: 2g; PRO: 26g; SOD: 193; FAT: 3g;
  
  Source: Light and Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rutabaga Puree
 Categories: Diabetic, Side dishes
      Yield: 6 servings
 
      1    Rutabaga about (1 lb) OR;         1/4 ts Red (cayenne) pepper;
      1 lb Turnips;                          1/2 c  Non-fat dry milk powder;
      1 md Size orange sweet potato;           3 tb Fresh parsley; chopped
 
  Peel and dice rutabaga and sweet potato; place in a saucepan. Cover
  with water and bring to a boil. Cover ans simmer, until tender.
  Drain, reserving in little of water.  Place vegetables in a blender
  or food processor fitted with the metal blade and process to a puree.
  Add cayenne, nutmeg and dry milk; process to blend.  Rewarm in
  saucepan w some of reserved water if necessary.  Garnish with parsley
  and serve.
  
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/2 STARCH/BREAD
  EXCHANGE CAL: 55 CHO: 16mg; CAR: 12g; PRO: 2g; SOD: 32mg; FAT: 0g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Asparagus and Pimento
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 lb To 1 1/4 lb fresh Asparapus;      1/4 c  Diced pimento;
      1 c  Water                               1 tb Toasted pine nuts;
      2 tb Fresh lime juice;              
 
  Rinse asparagus and snap off tough ends.  In a large skillet, bring
  to a boil and add asparagus.  Cover and steam asparagus until bright
  green, 2 to 3 minutes. Remove from heat, drain and arrange on a
  platter. Sprinkle with lime juice; garnish with pimento and pine
  nuts. Serve warm or chilled. Food Exchange per serving: 1 VEGETABLE
  EXCHANGE  CAL: 37; CHO: 0g; CAR: 7g; PRO: 3g; SOD: 6g; FAT: 2g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bean Sprouts & Green Onions
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      2 ts Walnut oil;                         1 tb Low-sodium soy sauce;
      1 lb Bean sprouts;                       1 tb Fresh parsley; chopped
      6    Green onion; chopped                1 tb Sunflower seeds;
 
  In a wok or a large, non-stick skillet, heat oil.  Rinse bean sprout
  under cold water.  Saute green onions about 3 minutes; stir in
  sprouts to heat through.  Toss with soy sauce.  Garnish with parsley
  and sunflower seeds. Food Exchange per serving 1 VEGETABLE EXCHANGE +
  1 FAT EXCHANGE CAL: 55 CHO: 0mg; CAR: 5g; PRO: 2g; SOD: 154mg; FAT:
  4g;
  
  Source:  Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bok Choy
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 lb Bok Choy; (Chinese celery)        1/4 ts Crystaline fructose;
      1 ts Virgin olive oil;                   1 ts Low-sodium soy sauce;
      1 cl Garlic; mince                       1 ts Sesame oil;
 
  Rince bok choy in cold water.  Cut stalks diagonally in 1" pieces and
  leaves into thin shreds.  In a large non-stick skillet, heat oil. Add
  the stems first and saute, tossing, about 2 minutes.  Then add
  garlic, leaves, fructose, soy sauce and sesame oil, and continue
  cooking over high heat 2 minutes more.
  Food Exchanges per serving: 1 VEGETABLES EXCHANGE + 1/2 FAT EXCHANGE;
  CAL: 40; CHO: 0mg; CAR: 1g; PRO: 1g; SOD: 59mg; FAT: 2g;
  
  Source: The Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Broccoli & Pine Nuts
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      2 lb Fresh broccoli;                     3 tb Fresh lime juice;
      1 tb Betty's Butter                    1/4 c  Toasted pine nuts(pignoli)
 
  Trim off fresh stems and cut broccoli into flowerets about 3" long.
  Steam over boiling water until crisp-tender, about 2 minutes.  Drain
  and let dry on paper towels.  In a non-stick skillet and stir-fry 3
  minutes. Just before serving, toss pine nuts.
  Food Servings per serving: 1 VEGETABLE EXCHANGE + 1 1/2 FAT EXGHANGE
  CAL: 106; CHO: 6mg; CAR: 6g; PRO: 4g; SOD: 33mg; FAT: 8g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Nutty Brussels Sprouts
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 lb Brussels sprouts                         -toasted
      1 ts Vigin olive oil;                  1/8 ts Ground cardamom;
      8    Toasted hazelnut or almonds;   
 
  Wash Brussels sprouts and trim off bottoms of stems and loose leaves.
  Steam sprouts over boiling water until tender, 7 to 10 minutes.
  Romove sprouts to a serving bowl and stir in olive oil, nuts and
  cardamon. Food Exchange per serving: 1 1/2 VEGETABLE EXCHANGES + 1/2
  FAT EXCHANGE CAL: 62; CHO: 0mg; CAR: 9.1g; PRO: 3g; SOD: 22mg; FAT:
  3g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Buttercup Squash
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      2 md Size buttercup squash;                   Pepper to taste
           Ground mase to taste;          
 
  Trim stems off squash and cut eash in quarters using a cleaver or
  large chef's knife to cut, hitting back of knife with a mallet to
  force it through squash, if necasary.  Scrape away seeds.  In a large
  kettle, bring 2 quarts of water to boil.  Add squash sections and
  cook until tender, 10 to 15 minutes.  Remove from water, sprinkle
  with a little mace and pepper. Food Exchange per serving: 1
  STARCH/BREAD EXCHANGE   CAL: 40; CHO: 0mg; PRO: 1g; SOD: 2mg; FAT: 0g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Steamed Cabbage
 Categories: Diabetic, Vegetables, Side dishes, Rice, Vegetarian
      Yield: 4 servings
 
      1    Nape or green cabbage;            1/4 ts Salt;
           -about 1 1/2 lbs., I often               Black pepper; to taste
           - mix red and green together      1/4 c  Water
    1/4 c  Apple cider vinegar;                1    Red bell pepper, dices
  1 1/2 ts Crystalline fructose;                    -(if red price high, I use
    1/2 ts Hot pepper flakes;                       -green)
      2 ts Caraway seeds;                 
 
  Core cabbage and slice thinly.  In a small saucepan, mix vinegar,
  fructose, pepper flakes, caraway seeds.  Cook about 4 minutes and
  remove from heat. Meanwhile, fill a large kettle with about 1" of
  water and bring to a boil. Place cabbage slices and bell pepper in a
  steamer basket and place over water.  Steam, covered, 3 minutes.
  Remove to a serving bowl. Pour sauce through strainer over cabbage
  and toss well. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL:
  27; CHO: 0g CAR: 7g, PRO: 1g; SOD: 124mg; FAT: 0Gg;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal Master
  Bert is my cabbage expert, and says this very good.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot Curry
 Categories: Diabetic, Vegetables, Side dishes, Curries
      Yield: 1 servings
 
      1 lb Fresh carrots; cut in 1/2"          1 ts Curry powder;
           -slices                             2 ts Walnut oil;
  1 1/2 ts Crystakube froctose;                2 tb Raisins;
      1 ts Dijon-style mustard;                2 tb Chopped fresh parsley;
 
  In a large saucepan, bring 1" of water to a boil.  Place carrots in a
  vetgetable steamer over boiling water and cover tightly. Steam 20
  minutes and remove from heat.  Meanwhile, in a small bowl, mix
  together fructose, lime, or lemon juice, mustard and curry powder.
  Heat walnut oil in a large skillet, then add carrots and raisins.
  Toss 2 minutes. Pour the sauce over the carrots and cook, stirring to
  blend, 2 minutes more. Sprinkle with parsley.
  Food Exchange per serving:  1 VEGETABLE EXCHANGE + 1/2 FRUIT EXCHANGE
  + 1/2 FAT EXCHANGE  CAL: 76; CHO: 0mg; CAR: 13g; PRO: 1g; SOD: 68mg;
  FAT: 3g:
  
  Source: Light & Easy Diebetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gingered Carrots
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 1 servings
 
    3/4 lb Fresh carrots;                    1/2 ts Ground ginger;
    1/2 c  Chicken broth                       1 tb Fresh parsley; chopped
           Dash onion powder;                  1 tb Whipped butter;
      2 tb Fresh lemon juice;             
 
  Cut carrots in matchstick slices or thin rounds.  Place in a saucepan
  with broth and onion powder.  Cook 15 minutes or until tender. Drain,
  add remaining ingredients and toss lightly.
  Food Exchange per serving: 2 VEGETABLE EXCHANGES  CAL: 56; CHO: 0mg;
  CAR: 13g; PRO: 1g; SOD: 68mg; FAT: 3g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Garlic Cauliflower
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 sm Cauliflower;                        1 tb Toasted Sesame Seeds;
      1 tb Virgin olive oil;                        Dash paprika;
      2 lg Cloves garlic; minced                    Pepper to taste;
 
  In a large kettle, bring  2 quarts of water to a boil.  Trim
  cauliflower and break into flowerets.  Drop into boiling water and
  cook about 2 minutes.  Drain in a colander.  In a large, non-stick
  skillets, heat oil and brown garlic.  Add cauliflower and sesame
  seeds and stir-fry 1 minute. Dust with paprika and pepper before
  serving. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT
  EXCHANGE CAL: 76; CHO: 0mg; CAR: 6g; PRO: 3g; SOD: 9mg; FAT: 5g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yous via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chile Corn & Peppers
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 ts Vegetable oil;                      1 sm Green bell pepper; diced
    1/2 c  Onion; chopped                    1/2 ts Hot dried chile pepper;
      2 c  Whole-kernel corn OR;             1/4 c  Tarragon vinegar OR;
      1 pk (10 oz)whole-kernel; thawed       1/4 c  White wine vinegar;
      1 sm Red bell pepper; diced         
 
  In a large, non-stick skillet, heat oil and cook onion until
  transluent. Place vegetables in skillet and stir-fry skillet and
  stir-fry 2 minutes. Stir in chile pepper and vinger, cooking just
  long enough to warm through. Food Exchange per serving: 1
  STRACH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE CAL: 96; CHO: 0mg; CAR:
  21g; PRO: 3g; SOD: 6mg; FAT: 2g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Popeye Pie
 Categories: Diabetic, Vegetables, Cheese, Low-fat/cal
      Yield: 6 servings
 
     10 oz Fresh spinach;or 12 oz froz       1/4 c  Onion; chopped
      2    Eggs; well beaten                   2 tb Parmesan cheese; grated
      1 c  2% milk;                          1/2 ts Salt;
    1/3 c  Celery; chopped                   1/2 ts Nutmeg;
 
  Wash fresh spinach and discard stems.  Steam in a covered saucepan
  over low heat until the leaves are wilted.  Drain in a colander or
  sieve, press out liquid and chop spinach.  (OR Thaw frozen chopped
  spinach and press out liquid.)
  
  Mix remaining ingredients together, then fold in spinach.  Pour
  mixture into a well greased 9 inch pie plate.  Bake at 375 F for 45
  minutes or until a knife inserted in the middle comes out clean.  Cut
  into 6 wedges and serve warm.
  
  1/6 recipe - 71 calories, 1 protein choice, 1/2 fruit & vegetable
  choice 5 grams carbohydrate, 6 grams protein, 3 grams fat
  
  Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but
  not tested by Elizabeth Rodier, Jan 1994
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pineapple Smoothie
 Categories: Diabetic, Beverages, Fruits
      Yield: 5 servings
 
     20 oz Unsweetened pineapple chunks        2 ts Liquid sweetener
      1 c  Buttermilk                               Mint Leaves--Optional
      2 ts Vanilla extract                
 
  Drain pineapple, reserving 1/2 cup juice. Freeze pineapple chunks.
  Place juice, buttermilk, vanilla, sweetener and frozen pineapple into
  a blender container. Blend until smooth. Pour into glasses and
  garnish with mint if desired.
  
  DIABETIC EXCHANGES: One serving = 1/2 skim milk, 1/2 fruit; also, 74
  calories, 52 mg sodium, 2mg cholesterol, 16gm carbohydrate, 2 gm
  protein and 1gm fat.
  
  Lifted from Aug/Sep 93 Taste of Home magazine
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sage Pot Roast
 Categories: Diabetic, Meats, Main dish, Crockpot
      Yield: 12 servings
 
      1    Lean boneless beef chuck            1 c  Low sodium beef broth
           (5 lb) roast                        6    Red potatoes, cut in half
      1 tb Cooking oil                         4    Carrots, cut into 2" pieces
  1 1/2 ts Rubbed dried sage                   2    Onions, quartered
    1/2 ts Salt substitute                     5 ts Cornstarch
    1/4 ts Pepper                            1/4 c  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 degrees f for
  2 1/2 hours. Add potatoes, carrots and onions. Cover and bake 1 hour
  longer or until 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.
  
  DIABETIC EXCHANGE: One serving equals 3 lean meat, 1 starch, 1
  vegetable; also 301 calories, 59mg sodium, 82mg cholesterol, 16gm
  carbohydrate, 27 gm protein, 14 gm fat.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sage Dressing for Chicken
 Categories: Diabetic, Poultry, Dressings, Main dish
      Yield: 6 servings
 
      2 c  Unseasoned dry bread cubes          1    Egg( egg substitute)
    1/2 c  Chopped onion                     1/2 c  Low sodium chicken broth
    1/2 c  Chopped fresh parsley               1    Roasting chicken (3-4lb)
      1 tb Rubbed dried sage                        Optional
 
  In a large bowl, combine bread cubes, onion, parsley, sage and the
  egg. Add enough broth until stuffing is moistened and holds together.
  Stuff loosely into chicken. Fasten with skewers to close. Place
  breast side up on a shallow rack in a roasting pan. Bake,uncovered,
  at 375 degrees F for 1 3/4 to 2 1/4 hours or until juices run clear.
  Baste several times with pan juices. DIABETIC EXCHANGE: One serving
  (with skin removed after baking) equals 4 lean meat, 2 starch, 1
  vegetable; also 359 calories, 128mg sodium, 85mg cholesterol, 26gm
  carbohydrate, 42gm protein, 8gm fat.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot Raisin Salad
 Categories: Diabetic, Salads, Vegetarian, Fruits, Vegetables
      Yield: 4 servings
 
      1    Pkg JELL-O orange gelatin;        1/2 c  Cold orange juice;
           (sugar free);                            Ice cubes;
    3/4 c  Boiling water                     1/2 c  Shredded carrots;
      2 tb Raisins;                       
 
  Completely dissolve gelatin in boiling water. Stir in raisins. Combine
  juice and enough ice cubes to measure 1 1/4 cups. Add to gelatin; stir
  until slightly thickened. remove any unmelted ice. Stir in carrots.
  Spoon into individual dishes or small serving bowl. Refrigerate until
  firm, about 2 hours.
  
  DIABETIC EXCHANGE (per serving): 1/2 fruit; also 40 calories'65mg
  sodium, 0mg cholesterol, 0gm fat, 8g carbohydrate, 2gm protein.
  
  Lifted from JELL-O Sugar free Cookbook
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemony Chicken Salad
 Categories: Diabetic, Salads, Poultry, Main dish
      Yield: 4 servings
 
      1 cn Low-sodium chicken broth;           2 tb Lemon juice;
           (13 3/4 oz)                       1/2 ts Dried tarragon leaves;
      2    Pkg Jell-O Lemon gelatin;                (crushed);
           (sugar free, 4 serving size)             Dash of white pepper;
      1 c  Cold water;                     1 1/2 c  Cubed cooked chicken breast;
      1 cn Crushed pineapple;,undrained      1/2 c  Chopped parsley;
           (in unsweetened juice)            1/4 c  Chopped red pepper;
 
  Bring chicken broth to a boil in small saucepan. Completely dissolve
  gelatin in boiling broth. Add water, pineapple, lemon juice, tarragon
  and white pepper. Refrigerate until slightly thickened.
  
  Stir in chicken, celery and red pepper. Spoon into 4 individual
  plastic containers or serving dishes. Refrigerate until firm, about 2
  hours.
  
  DIABETIC EXCHANGE(per serving): 2 lean meat, 1 vegetable; also 160
  calories, 45mg cholesterol, 450mg sodium, 3gm fat, 11g carbohydrate,
  22g protein.
  
  Lifted from the JELL-O Sugar free cookbook
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spicy Collard Greens
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 lb Collard Greens;                     1 tb Gingerroot; grated
      2 c  Vegetable Stock;                    1 ts Jalapono pepper; chopped
      3    To 4 leaves fresh Basil OR:       1/4 ts Seasame oil;
    1/2 ts Dried leaf basil;                        Pepper to taste;
      2 ts Virgin olive oil;                   1 ts Sesame seeds;
    3/4 c  Onion; chopped                 
 
  Rinse greens well in tepid water and slice in thin strips.  Place in a
  sausepan with the stock and basil, cover and cook about 30 minutes,
  until greens are tender.  Heat oil in a non-stick skillet and saute
  onion and garlic; stir oil in a non-stick skillet and saute onion and
  garlic; stir in gingerroot and jalapeno pepper.  Add collard and stir
  until liquid is neatly evaporated.  Add sesame oil and pepper to
  taste; stir. Sprinkle with Sesame Seeds.
  Food Ecxchange per serving: 1 VEGETABLE EXCHANGE + 1/2 FAT EXCHANGE
  CAL: CHO: 0mg; CAR: 7g; PR0: 2g; SOD: 28mg; FAT: 3g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Braised Endive
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
    1/2 lb Belgian endive; sliced in                Pinch salt;
           -Rings                                   Pepper to taste;
      1 sm Red Delicious Apple, diced        1/2 c  Water;
      2 tb Fresh lemon Juice;                  2 tb Apple cider vinegar;
      2 ts Walnut oil;                         1 tb Fresh parsley; chopped
 
  Place all ingredients except vinegar and parsley in a large skillet.
  Remove cover, cook 2 minutes more until water evaporates.  Continue
  cooking over medium heat 5 minutes.  Stir in vinegar. Garnish with
  parsley. Food Exchange per serving:  1 VEGETABLE EXCHANGE + 1/2 FAT
  EXCHANGE CAL: 50; CHO: 0mg; CAR: 7g; PRO: 1g; SOD: 44mg; FAT: 3g;
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Walnut Barley
 Categories: Diabetic, Nuts/grains, Side dishes
      Yield: 6 servings
 
      1 c  Pearl Barley;                            -mixed almonds and hazelnuts
      2 c  Water                                    Salt and pepper to taste
      1 c  Celery;                             2 tb Minced fresh parsley;
    1/2 c  Walnut; chopped OR             
 
  Rinse barley under warm running water.  Let drain.  In a medium-size
  saucepan, bring to a boil and gradually add barley.  Cover and cook
  20 to 25 minutes, Return barley to saucepan with celery, nut, salt
  and pepper; heat through.  Garnish with parsley.
  Food Exchange per serving:  2 STRARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  CAL: 187; CHO: 0mg; CAR: PRO: 5g; SOD: 59mg; FAT: 7g;
  
  SOURCE: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Buckwheat Groats
 Categories: Diabetic, Vegetables, Nuts/grains, Side dishes
      Yield: 4 servings
 
      2 ts Safflower oil;                      1    Egg white;
      2    Shailots; chopped                        Pinch salt & pepper;
      1 cl Garlic; minced                      1 c  Buckwheat groats;(kasha)
      1    Celery stalk; sliced                2 c  Chicken broth;
    1/2 c  Sliced mushrooms;                   1 tb Pine nuts/sunflower seeds;
 
  In a non-stick saucepan, heat oil and add vegetables.  Cook,
  stirring, over medium heat about 5 minutes.  In a small bowl, beat
  egg white with salt and pepper.  Stir into saucepan.  Stir in groats,
  then add broth and bring to a boil.  Reduce heat, cover and cook 10
  minutes until tender. When liquid is absorbed, add pine nuts and
  fluff with a fork. Garnish with parsley. Food Exchange per serving: 1
  STARCH/BREAD EXCHANGE 1/2 FAT EXCHANGE CAL: 116; CHO: Omg; CAR: 18g;
  PRO: 3g; SOD: 64mg; FAT: 4g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Raisin Bulgar Pilif
 Categories: Diabetic, Nuts/grains, Side dishes, Fruits
      Yield: 8 servings
 
  1 1/3 c  Bulgur;                                  -might try 1/2 n 1/2
  1 1/3 c  Boiling water                     1/4 ts Salt;
      4 tb Golden or dark raisins;           1/4 ts Ground cumin;
 
  Place bulgur in a medium-size bowl and cover with boiling water.  Add
  remaining ingredients and stir to combine.  Let stand 30 minutes until
  water is absorbed. Fluff and serve warm. This was a serving for 4, but
  change it becauce I wanted to frezze some, but instead the
  grandchildren came and stayed for supper.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE  CAL: 89; CHO:
  0mg; CAR: 20g; PRO: 3g; SOD: 57mg; FAT: 0g;
  
  Source: Light & Easy Diabetes Cuinise by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tropical Bulgar
 Categories: Diabetic, Nuts/grains, Side dishes, Vegetables, Vegetarian
      Yield: 6 servings
 
    3/4 c  Bulgur;                           1/4 ts Salt;
    3/4 c  Boiling water;                        ds Red (cayenne) pepper
      1 tb Vegetable oil;                      6    Green onions; chopped
      4 tb Fresh lime juice;                   1 sm Red bell pepper, chopped
  1 1/2 ts Ground cumin;                       2 tb Chopped fresh parsley;
      1 ts Dried leaf oregano;                 4    Romaine lettuce leaves;
 
  Place bulgar in a small bowl and cover with boiling water.  Let it
  stand 30 minutes until all liquid absorbed.  In a small bowl, mix
  oil, lime juice, cumin, oregano, salt and cayenne.  Add to bulgur and
  mix with remaining ingredients except lettuce; fluff with a fork.
  Refrigerate until chilled. Serve on bed of lettuce leaves.
  Food Exchange per serving:  1 STARCH/BREAD EXCHANGE + 1/2 FAT
  EXCHANGE CAL: 109; CHO: 0mg: CAR: 19g; PRO: 3g; SOD: 78mg; FAT: 3g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yous via Nancy O'Brion and Her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Basic White Sauce & Cheese Sauce
 Categories: Diabetic, Cheese, Sauces
      Yield: 4 servings
 
MMMMM------------------------WHITE SAUCE-----------------------------
      1 tb Betty's Butter;                   1/8 ts Salt
      1 tb Arrowroot;                        1/8 ts White pepper
      1 c  Evaporated Milk;              

MMMMM------------------------CHEESE SAUCE-----------------------------
    1/4 c  Low-fat Cheese sauce                     -Shredded
 
  Heat butter in a small non-stick skillet, then in arrowroot.
  Gradually add milk, cook stirring until sauce thickens.  Stir in salt
  & pepper. VARIATIONS: THICKER SAUCE...Add more butter and more
  arrowroot for each cup of milk.
  
  CHEESE SAUCE: Add 1/4 cup shredded low-fat cheese to hot sauce; cook,
  stirring, until melted.
  
  White Sauce Food Exchanges & Food Values: Food Exchange per serving:
  1 MILK EXCHAGE + 1/2 FAT EXCAHNGE  CAL: 108; CHO: 5mg; CAR: 9g; PRO:
  137; SOD: 137mg; FAT: 3g;
  
  Cheese Sauce Food Exchanges & Food Values: Food Exchange per serving:
  1 MILK EXCHANGE + 1/2 FAT EXCAHNGE  CAL: 108 CHO: 11mg; CAR: 10g;
  PRO: 7g; SOD: 291; FAT: 5g;
  
  Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apple Sauce Wheat Germ Cake
 Categories: Diabetic, Cakes, Low-fat/cal
      Yield: 16 bars
 
      2 c  Flour;                            1/4 ts Nutmeg;
    2/3 c  Sugar;                              1 c  Unsweetened apple sauce;
    1/2 c  Wheat germ;                       1/2 c  Raisins;
      2 ts Baking powder;                      1 tb Grated orange rind;
    1/2 ts Baking soda;                      1/2 c  Unsweetened orange juice;
      1 ts Salt;                               1    Egg;
      1 ts Cinnamon;                           1 tb Vegetable oil;
    1/4 ts Cloves;                        
 
  If wheat germ is not available, use bran or whole wheat flour.
  
  Sift dry ingredients together in a large mixing bowl.  Stir in apple
  sauce, raisins and orange rind.  Combine orange juice, egg and
  vegetable oil, add to batter, stirring just until moistened.  Spoon
  into lightly oiled 8 inch square cake pan.
  
  Bake 50 minutes at 350F or until cake tests done.  16 pieces 2"x2"
  
  1 serving contains 136 Calories 1 starchy foods choice 1 fruits & veg.
  choice
  
  1 tbsp whipped cream contains 45 cal and is equal to 1 Fats & Oils
  choice. Source:  Enjoy B.C. Fruit The Diabetic Way (BC is British
  Columbia, Canada)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cherry Crisp
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 6 servings
 
     16 oz (1)Cn red sour;                          TOPPING
           -pitted cherries;                 1/2 c  Quick-cooking rolled oats;
  1 1/2 tb Cornstarch;                         2 tb Chopped walnuts;
      4 ts Sugar;                              1 tb Margarine; melted
    1/4 ts Almond extract;                
 
  Drain cherries, reserving 3/4 cup juice.  Combine small amount of
  juice, cornstarch, and sugar in saucepan.  Stir in remaining juice.
  Cook over moderate heat, stirring constantly until thickened and
  clear.
  
  Remove from heat.  Add cherries and extract.  Spread in 8-inch pan.
  
  TOPPING: Preheat oven to 375 F. Mix oats and walnuts in small bowl.
  Add margarine; mix well with fork.  Mixture will be crumbly. Sprinkle
  topping over cherries.
  
  Bake for 20 minutes or until topping is browned.  Serve warm or
  chilled.
  
  1/2 cup serving, 124 calories, 1/2 starch, 1 fruit, 1/2 fat exchange
  2.2 gm protein, 4.1 gm fat, 21 gm carbohydrate, 29 mg sodium, 154.8
  mg potassium, 1.5 gm fiber, 0 chol.
  
  Source:  Am. Diabetes Association, Family Cookbook Vol 1, 1987 Shared
  but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Banana Tea Loaf
 Categories: Diabetic, Breads/bm
      Yield: 18 servings
 
      2    Bananas; ripe, mashed               2 ts Baking powder;
    1/2 c  Canola oil like Crisco;           1/4 ts Baking soda;
      2 lg Eggs;                             1/2 ts Orange peel;
      2 tb Frozen orange/pineapp. conc.             Cooking spray;
  1 3/4 c  Flour;                         
 
  Adapted from The Joslin Diabetes Gourmet Cookbook, 1993 which used 1
  large egg white plus 6 tbsp. egg substitute, 1/8 tsp almond extract,
  orange juice concentrate, 2 cups unbleached flour and no orange peel.
  
  Original nutritional info. 1/18 recipe = 1 bread, 1 fat Joslin
  Exchanges 122 calories, 2 grams protein, 14 grams carbohydrate, 6
  grams fat (44% of calories), trace cholesterol, 61 mg sodium, 105 mg
  potassium.
  
  Preheat oven to 350 F.  Line a 9 by 5 inch loaf pan with waxed paper
  and spray with cooking spray.
  
  In a large bowl, combine bananas, oil, beaten egg, juice concentrate
  and orange peel.  Stir dry ingredients together and then stir them
  into banana mixture until just blended.
  
  Spread the batter in the pan and bake for 45 minutes or until the top
  is lightly browned.  Cool in a pan for 5 minutes, then transfer to a
  wire rack.  Slice the first sample while the loaf is still warm.
  Comment in the original recipe states that the well-wrapped loaf
  keeps in the refrigerator and freezes well.  Slice is smaller than a
  slice of regular bread (about half size).
  
  Tested with changes noted by Elizabeth Rodier, Jan 1994.  To cut down
  on cholesterol use 1 whole egg and 2 whites, or home made egg
  substitute.
  
  When comparing bread recipes, consider serving size as well as
  calories. Does the serving taste good alone or would I add 1 tsp
  margarine (1 fat)?
  
  1 tb peanut butter would add 1 fat exchange + 1 meat or 95 calories, 3
  grams carb. 4 grams protein, 8.2 grams fat, 98 mg sodium
  
  1 tb regular strawberry jam made of equal parts fruit and sugar would
  add 54 calories, 14 grams carbohydrate or 1 fruit exchange
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low-Calorie Apple Dressing
 Categories: Diabetic, Dressings, Low-fat/cal
      Yield: 2 servings
 
      1    Apple; chopped                    1/2 ts Ground sage;
      1    Celery stalk; chopped             1/4 ts Dried thyme;
      1    Green onion; minced            
 
  Combine all ingredients in a bowl and toss.  Spoon into a small baking
  dish.  Cover with aluminum foil and bake in 325 F oven for about 30
  minutes.  Or use to stuff a Cornish hen.  Double the recipe to use as
  a stuffing for a chicken.
  
  1/2 recipe 58 calories, 1 fruit, 1 vegetable exchange 15 grams
  carbohydrate, 1 gram protein, 0 fat 15 mg sodium, 172 mg potassium, 0
  cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Zucchini with Cheese
 Categories: Diabetic, Cheese, Casseroles, Vegetables
      Yield: 3 servings
 
      2 md Zucchini; sliced very thin        1/8 ts Ground nutmeg;
      1    Egg;                                1    Green onion; sliced thin
      1 ts Prepared mustard;                 1/2 c  Lowfat Swiss cheese; grated
    1/8 ts Ground white pepper;           
 
  Put the zucchini in a colander or on towels to drain off the moisture.
  Combine the remaining ingredients.  Add the zucchini and mix well.
  Pour into a lightly oiled 2-quart casserole.  Bake at 350 F for 40 to
  45 minutes.
  
  1/3 recipe - 72 calories, 1/2 med-fat meat exchange, 1 vegetable 3
  grams carbohydrate, 5 grams protein, 5 grams fat 68 mg sodium, 128 mg
  potassium, 100 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sliced Beet Salad
 Categories: Diabetic, Vegetables, Salads, Vegetarian, Side dishes
      Yield: 2 servings
 
  1 1/2 c  Sliced canned / cooked beets        4    Whole allspice
      1    Bay leaf                            1 sm Grapefruit
      4    Whole cloves                        1 pk Equal sweetener (2 tsp)
 
  Drain the liquid from the canned beets, reserving 1/2 cup.  (Use
  water with fresh beets.)  Combine the 1/2 cup beet liquid, bay leaf,
  cloves and allspice in a small saucepan.  Heat to boiling.  Lower the
  heat and simmer for 5 minutes.
  
  Section the grapefruit.  Remove the spices from the liquid and pour
  over the beet slices and grapefruit sections.  Add the sweetener.
  Marinate for at least 1 hour before serving.  Drain off the liquid
  before serving.
  
  1/2 recipe - 86 calories, 1/2 fruit exchange, 2 vegetable exchanges 21
  grams carbohydrate, 2 grams protein, 0 fat 302 mg sodium, 380 mg
  potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bread Stuffing or Dressing
 Categories: Diabetic, Dressings, Breads/bm, Low-fat/cal
      Yield: 4 servings
 
      4 c  Dry bread cubes;(3 slices)          2 tb Parsley leaves;or 2 tsp dry
      1    Onion; chopped                      1 c  Hot water or turkey broth;
      1    Garlic clove;(1/2 tsp pwdr)       3/4 ts Ground sage;
    1/4 ts Black pepper;                     1/2 ts Dried thyme;or 1/4 tsp
    1/4 ts Dried marjoram;(or oregano)       1/8 ts Basil;optional
      1 c  Celery;chopped (3 stalks)      
 
  Combine all ingredients in a bowl, toss to mix well.  Stuff into a
  10-pound turkey or 4 cornish hens.  4-6 servings.
  
  1/4 recipe 100 calories Carbohydrates 20 gram, Protein 5 g, Fat 2 g,
  Sodium 199 mg, Potassium 177, Cholesterol 0. 1 bread exchange, 1
  vegetable exchange
  
  Am. Diabetes Assoc. Holiday Cookbook, shared on Cooking echo by Earl
  Shelsby Oct 93. Shared and tested by Elizabeth Rodier Oct 93.  Good
  with fat-free gravy.
  
  Compare with Bread Stuffing from Betty Crocker made with margarine 410
  calories per cup.
  
  ER's notes:  may be covered and baked 30 min. in casserole 350- 375 F
  oven to avoid added fat. Cook the turkey with a chunk of raw onion in
  the cavity. Use only 1/2 cup liquid if you prefer a dry dressing.
  
  OR from The New Chatelaine Cookbook (Macmillan) ~ Whole lemons,
  orange or tangarines. Prick fruit skins several times ~ Whole garlic
  cloves, don't peel ~ Slices of fresh ginger root ~ Handfuls of fresh
  herbs - sage, rosemary or thyme OR 2 tbsp dry herbs ~ Fresh rosemary
  sprigs with orange wedges or sage with apple slices.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Brussels Sprouts with Walnuts
 Categories: Diabetic, Vegetables
      Yield: 4 servings
 
      2 c  Fresh Brussels sprouts;             1 tb Margarine;
    1/4 c  Walnuts; chopped                  1/4 ts Ground nutmeg;
 
  Cut the sprouts in half and steam until tender.  Meanwhile, saute the
  walnuts in the margarine until golden.  Pour over the sprouts in a
  serving dish.  Sprinkle on nutmeg.
  
  1/4 recipe - 100 calories, 1 vegetable exchange, 1 1/2 fat 6 grams
  carbohydrate, 4 grams protein, 8 grams fat 44 mg sodium, 27 mg
  potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Braised Red Cabbage with Cranberries
 Categories: Diabetic, Vegetables, Fruits, Low-fat/cal
      Yield: 8 servings
 
      1 ts Olive oil or veg. oil;              5 c  Shredded red cabbage;3/4 lb
      1 tb Brown sugar;                      1/3 c  Dry red wine;(sub.cran juice
      3 lg Cloves of garlic; crushed           1 pn Cayenne pepper;
      1 c  Fresh or frozen cranberries;             Salt & Pepper to taste;
      3 tb Red wine vinegar;              
 
  Serve with turkey.  Cabbage may be shredded in food processor.
  
  In large saucepan, heat oil, brown sugar and garlic over medium heat
  for 2 min.  Add 1/2 cup cranberries and vinegar.  Cover and cook
  about 5 min. or until cranberries pop their skins.
  
  Add cabbage, wine (sub cranberry or other juice) and vinegar.  Cover
  and cook on low heat for about 20 min. or until cabbage is tender;
  stir occasionally.
  
  Stir in remaining 1/2 cup cranberries.  Remove from heat; cover and
  let stand for 5 min. or until cranberries are warm.  Season to taste
  with salt and pepper.  Serve hot or cold.  Makes 4 cups.  Prep. 20
  min, cook about 30 min.
  
  1/2 cup serving 32 calories 6 g carbohydrate, 1 g protein, 1 g fat, 1
  g fibre 1/2 fruits & veg. choice
  
  Source:  Choice Menus by Marjorie H. Hollands and Margaret Howard 1993
  Canadian Diabetes Assoc.  ISBN 0-7715-9167-5 Shared but not tested by
  Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cauliflower Piquante
 Categories: Diabetic, Vegetables
      Yield: 6 servings
 
      4 c  Fresh cauliflower pieces;         1/2 ts Dry dill;
    1/3 c  Vegetable oil;                           Pinch ground white pepper;
      2 tb Cider vinegar;                 
 
  Steam the cauliflower until crisp-tender.  Combine with the remaining
  ingredients in a bowl.  Stir to coat.  Let stand at room temperature
  before serving.  If made in advance, refrigerate after marinating for
  1 hour.
  
  1/6 recipe - 125 calories, 1 vegetable, 2 fat exchanges 4 grams
  carbohydrate, 2 grams protein, 12 grams fat 9 mg sodium, 197 mg
  potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cheese and Rice Casserole Ada
 Categories: Diabetic, Main dish, Rice, Cheese
      Yield: 4 servings
 
  2 1/2 c  Brown rice;cooked                   1 ts Dried dill;
      3    Green onions; chopped             1/4 c  Parmesan cheese; Grated
      1 c  Lowfat cottage cheese;            1/2 c  Lowfat milk;
 
  Combine all ingredients in a mixing bowl. Pour into a lightly oiled
  casserole. Bake at 350 F for 15 to 20 minutes.
  
  From the ADA Holiday Cookbook by Dr. Betty Wedman.
  
  one serving = 2 bread exchanges + 1 lean meat + 1/2 milk exchange =
  235 cal, 35 CHO, 14 PRO, 4 fat, 682 Na, 203 K, 10 Cholest
  
  Posted by PHILLIP BOWER, Prodigy ID# FHMN87A.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken-Rice Soup
 Categories: Diabetic, Poultry, Rice, Soups/stews, Vegetables
      Yield: 6 servings
 
      3 lb Chicken pieces;                     1 pn Pepper;
      8 c  Water;                              1    Bay leaf;
    1/2 c  Celery with leaves; chopped       1/4 ts Celery seeds;
    1/4 c  Fresh parsley leaves;chopped      1/2 c  Rice; uncooked
      1 sm Onion;                              1 c  Carrots; diced
 
  Simmer the chicken in the water with the celery, parsley, onion,
  pepper, bay leaf and celery seeds for 4 hours in a slow cooker or one
  hour over low heat on the stove.
  
  Drain the chicken broth and remove chicken pieces.  (Discard bay
  leaf.) Bone the chicken and chop into bite-size pieces.  Combine the
  broth, chicken, rice and carrots in a saucepan.  Cook for 30 to 40
  minutes or until the rice is tender.
  
  1 cup - 287 calories, 3 lean meat, 1/2 bread exchange 11 grams
  carbohydrate, 29 grams protein, 10 grams fat 219 mg sodium, 307 mg
  potassium, 88 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cornbread Dressing
 Categories: Diabetic, Dressings, Breads/bm, Low-fat/cal
      Yield: 8 servings
 
      3 c  Crumbled cornbread;                 2    Egg whites;
      1 c  Bread crumbs;                     1/2 ts Salt;
      2 c  Fat-free chicken broth;           1/2 ts Pepper;
      1 c  Celery; finely chopped            1/2 ts Poultry seasoning;(or sage)
    3/4 c  Onion; finely chopped          
 
  1.  Combine all ingredients in mixing bowl; mix well. 2. Turn into
  nonstick baking dish. 3. Bake at 350 F for 45 min. or until light
  brown and "set".
  
  3/4 cup serving 1 bread exchange, 1/2 fat
  
  Source:  Cookbook for Diabetics & their families, U of Alabama 1984
  Shared but not tested by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry-Raisin Sauce
 Categories: Diabetic, Sauces
      Yield: 4 servings
 
      1 c  Orange juice;                     1/8 ts Ground cloves;
    1/2 c  Fresh or frozen cranberries;        4 tb Raisins;
      1 tb Cornstarch;                              Cinnamon stick;
 
  Combine the juice and cranberries in a saucepan.  Cook over medium
  heat just until the berries "pop."  Add the remaining ingredients and
  cook until the mixture is thick.  Serve hot over baked ham (or with
  turkey.)
  
  1/4 cup - 41 calories, 1 fruit exchange 10 grams carbohydrate, 1 gram
  protein, 0 fat 0 sodium, 127 potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranapple Relish
 Categories: Diabetic, Fruits, Relishes, Low-fat/cal
      Yield: 6 servings
 
      1    Apple;                            1/2 ts Ground coriander;
      1    Navel orange; peeled                2 pk Equal sweetener (4 tsp);
      2 c  Fresh or frozen cranberries;   
 
  Shred the apple in a food processor or with a hand grater.  Quarter
  the orange and combine with the cranberries in a food processor or
  food grinder.  Process until coarsely chopped.  Blend the apples,
  cranberry mixture, coriander, and sweetener together.  Cover and
  refrigerate until ready to serve.
  
  1/2 cup serving - 39 calories, 1/2 fruit exchange 10 grams
  carbohydrate, 0 pro, 0 fat, 0 sodium, 88 potassium, 0 cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Microwave Cranberry Orange Relish
 Categories: Diabetic, Relishes, Low-fat/cal
      Yield: 9 servings
 
  1 1/2 c  Cranberries;                      1/4 c  Granulated sugar;
      1 sm Unpeeled orange; seeded,chop      1/4 ts Ground ginger;
      1 md Unpeeled apple; cored, chopd      1/4 ts Ground nutmeg;
    1/3 c  Water                          
 
  Serve in sandwiches or with roast chicken, ham, turkey.
  
  In food processor or blender container, process cranberries, orange
  and apple until finely chopped.  Place in shallow microwavable
  casserole. Stir in water, sugar, ginger and nutmeg.
  
  Microwave on High for 3 to 4 min; stir.  Microwave on medium 50%
  power for 2-3 min.  Cool slightly.  Cover and refrigerate up to 2
  weeks. Makes 2 1/4 cups.  Preparation 10 min
  
  1/4 cup serving, 45 calories 12 g carbohydrate, 0 g protein, 0 g fat,
  2 g fibre 1 Fruits & vegetables choice
  
  1 tb serving, 11 cal 3 g carbohydrate, 1 g fibre 1 ++ extra
  
  Source:  Choice Menus, Marjorie H. Hollands & Margaret Howard 1993
  Canadian Diabetes Assoc. ISBN 0-7715-9167-5
  
  Shared but not tested by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry-Rice Stuffing
 Categories: Diabetic, Dressings, Rice, Fruits
      Yield: 4 servings
 
    1/4 c  Brown rice; uncooked              1/4 c  Onion; chopped
    3/4 c  Water;                              1 c  Fresh or frozen cranberries;
      1 tb Vegetable oil;                    1/4 ts Dried thyme;
  1 1/2 c  Mushrooms;(1 1/2 lb) sliced       1/4 ts Dried basil;
 
  Cook the rice in the water until tender, about 1 hour.  Saute the
  remaining ingredients in a skillet until the celery and onion are
  tender. Add the rice and stir to blend.  Use as a stuffing in one
  small chicken.
  
  1/4 recipe - 88 calories, 1/2 bread, 1/2 fruit, 1 fat exchange 11
  grams carbohydrate, 2 grams protein, 4 grams fat 82 mg sodium, 172 mg
  potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Crunchy Granola
 Categories: Snacks, Diabetic
      Yield: 16 servings
 
  3 1/2 c  Old-fashioned oats                1/4 c  Sunflower or millet seeds
    1/2 c  Wheat germ                        1/4 c  Honey
    1/2 c  Coconut                           1/4 c  Oil
    1/4 c  Sesame seeds                        1 tb Vanilla
    1/4 c  Almonds                           1/2 c  Raisins, reserve
 
  NOTE:  Approx 3/4 tsp of honey (12 calories) per serving.
  
  Mix all together with electric mixer, spread evenly on 2 baking
  sheets with edges, and bake in 250 F oven until golden brown (45 to
  60 minutes).
  
  Turn and stir after 30 minutes.  Remove from oven, add raisins.  Cool
  and store in plastic bag.  This is very good with milk for breakfast.
  Makes 5 1/2 cups.
  
  1/3 cup - 188 calories, 1 1/2 starch, 1 1/2 fat exchange 24 grams
  carbohydrate, 5 grams protein, 8.9 grams fat, 3.7 grams fiber 9.2 mg
  sodium, 176.3 mg potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Family Cookbook Vol II, 1987 Shared but
  not tested by Elizabeth Rodier, Nov 93
  
  Try granola in place of nuts for crunch in a plain cookie recipe.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Curried Turkey on Rice
 Categories: Poultry, Main dish, Diabetic, Rice, Curries
      Yield: 4 servings
 
      1    Apple, chopped                      2 ts Curry powder (2-3 tsp taste)
      1    Onion, chopped                      1 c  Lowfat milk
      3 tb Margarine                           2 c  Diced cooked turkey
    1/4 c  Flour                                    Cooked brown rice
    1/2 ts Salt                           
 
  Saute the apple and onion in the margarine until the onion is tender.
  Stir in the flour, salt, and curry powder.  Slowly add the milk.
  
  Cook, stirring constantly, until thickened.  Stir in the turkey.
  Simmer, stirring occasionally, until hot and bubbly.  Serve on the
  rice. (My note: quantity of rice is not stated.  Assume it is not
  included in the nutritional values.)
  
  1/4 recipe - 353 calories, 3 lean meat, 2 bread, 1 fat exchange 32
  grams carbohydrate, 26 grams protein, 13 grams fat 306 mg sodium, 408
  mg potassium, 56 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: French Dressing
 Categories: Dressings, Diabetic
      Yield: 12 servings
 
    1/2 ts Powdered mustard                  1/3 c  Wine vinegar
    1/4 ts Ground white pepper                 2 ts Water
      1 ts Tomato paste                      1/2 ts Finely chopped onion
      7 tb Salad oil                      
 
  Combine all ingredients in a jar and shake well or puree in a blender
  for smooth dressing.
  
  1 tbsp - 50 calories, 1 fat exchange 0 carbohyrate, 0 protein, 6
  grams fat 0 sodium, 1 potassium, 0 chol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fat-Free Gravy
 Categories: Sauces, Diabetic, Low-fat/cal
      Yield: 4 servings
 
      1 c  Broth & defatted drippings          1 pn Salt
      2 ts All purpose flour                   1 pn Freshly ground pepper
      1 ts Cornstarch                          1 pn Basil (beef) or sage (chick)
      1 ts Ketchup                        
 
  A waist-watcher gravy - quite thin.  Serve over meat or potatoes.
  
  Cook up bones as for soup, strain liquid.  Refrigerate overnight or
  until white fat on top can be removed with a spoon.  Refrigerate meat
  drippings from the pan and skim off the fat.
  
  Combine broth, flour and cornstarch in a screw-top jar, cover and
  shake until well combined or use a blender for a larger batch.  Pour
  into saucepan, stir in ketchup, salt, pepper and basil for beef (or
  sage for turkey, or other herb of your choice).  Stir-cook over
  medium heat until gravy thickens.  (Mine didn't thicken but I had
  some lumps of flour or cornstarch.)  Makes about 1 cup.
  
  1/4 serving, 1++ extra 3 g carbohydrate, 1 g protein, 16 calories
  
  Source:  Choice Cooking, Canadian Diabetes Association 1986 Shared and
  tested with turkey drippings Oct 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gluten-Free Baking Powder
 Categories: Allergy, Diabetic
      Yield: 1 servings
 
      1 ts Baking powder                       8 ts Cornstarch
      2 ts Cream of tartar                
 
  Sift together 4-5 times.  Store in airtight container.  Use within 3
  months.
  
  Source:  A Guide for the Diabetic Celiac 1990, ISBN 0-921026-02-1
  Canadian Celiac Assoc. 6519B Mississauga Road, Mississauga, Ontario
  L5N 1A6
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gf Substitutions for Wheat Flour
 Categories: Allergy, Diabetic, Rice
      Yield: 1 servings
 
           For 1 TBSP Wheat Flour              2 ts Tapioca starch
    1/2 tb Cornstarch                               For 1 CUP Wheat Flour
    1/2 tb Potato flour                      7/8 c  Rice flour, white or brown
    1/2 tb White rice flour                  2/3 c  Rice flour white or brown &
    1/2 tb Arrowroot starch                         1/3 cup potato starch flour
      2 ts Quick cooking tapioca               1 c  Cornflour (maize)
 
  Source:  A Guide for the Diabetic Celiac 1990, ISBN 0-921026-02-1
  Canadian Celiac Association
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hearts of Palm Salad
 Categories: Diabetic, Salads, Vegetarian, Vegetables, Side dishes
      Yield: 4 servings
 
     16 oz Can, whole hearts of palm           1 tb Chopped fresh parsley leaves
      1 sm Sweet green pepper, chopped         2 tb Vegetable oil
      2 oz Jar sliced pimientos drained      1/4 c  Lemon juice
      1    Celery stalk, chopped                    Lettuce leaves
      2    Green onions sliced thin       
 
  Drain the hearts of palm and cut them into bite-size pieces.  Add
  remaining ingredients except lettuce leaves.  Cover, refrigerate
  overnight. Serve on lettuce leaves.
  
  1/4 recipe - 90 calories, 1 vegetable, 2 fat exchanges 4 grams
  carbohydrate, 0 protein, 9 fat 27 mg sodium, 125 mg potassium, 0
  cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Orange Waldorf Salad Ada
 Categories: Diabetic, Salads, Fruits, Vegetarian, Vegetables
      Yield: 4 servings
 
      4    Oranges; peeled                   1/4 c  Chopped pecans, toasted
      1    Apple                             1/8 ts Ground cinnamon
    1/2 c  Celery                                   Salad greens
    1/4 c  Plain lowfat yogurt            
 
  Chop up oranges and apple into bite sized pieces. Combine all the
  ingredients, except the salad greens, in a bowl. Cover and
  refrigerate. Serve on salad greens.
  
  1 serving = 1/2 vegetable exchange + 1 1/2 fruit + 1 fat exchange =
  145 cal, 23 CHO, 3 Pro, 6 Fat, 18 Na, 376 K, 1 Choles
  
  From the ADA Holiday cookbook by Dr. Betty Wedman
  
  Posted by PHILLIP BOWER, Prodigy ID# FHMN87A.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Oven-Baked Herb Potatoes
 Categories: Diabetic, Vegetables
      Yield: 4 servings
 
      2 md Baking potatoes                   1/2 ts Dried thyme
      1 tb Vegetable oil                     1/2 ts Dried oregano
 
  Slice the potatoes about 1/4 inch thick.  Brush the slices with the
  vegetable oil.  Place in baking pan.  Sprinkle with thyme and
  oregano. Bake in 400 F oven for 15 to 20 minutes, or until tender.
  
  1/4 recipe - 102 calories, 1 bread, 1 fat exchange 17 grams
  carbohydrate, 2 grams protein, 4 grams fat 3 mg sodium, 396 mg
  potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared by Elizabeth Rodier, similar recipe tested Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pineapple-Cranberry Relish
 Categories: Relishes, Diabetic, Low-fat/cal
      Yield: 16 servings
 
      2 c  Cranberries (1/2 lb)              1/2 c  Gran. sweetener (2 tb.liquid
      1 c  Crushed pineapple, drained     
 
  Wash cranberries, removing stems and soft berries.  Grind raw
  cranberries, add pineapple and sweetener.  This relish is tart, a
  good accompaniment to turkey or any other meat.  It will keep well in
  the fridge for use with many meals.  Remainder of package may be
  frozen in plastic bag.
  
  2 tb serving - 12 calories, Free Food .1 gm protein, 0 fat, 3.1
  carbohydrate, .2 mg sodium, 34.1 mg potassium, .8 gm fiber, 0 chol.
  Source: Am. Diabetes Assoc Family Cookbook Vol 1, 1987 Shared but not
  tested by Elizabeth Rodier Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low-Cholesterol Popovers
 Categories: Diabetic, Breads/bm, Low-fat/cal
      Yield: 9 servings
 
      1 c  Unbleached white flour              1 c  Skim milk
    1/4 ts Salt                                1    Egg white
 
  Preheat the oven to 425 degrees.  Oil muffin tins and preheat.
  Combine all the ingredients in a bowl.  Beat with a rotary beater or
  wire wisk just until smooth.  Pour the batter into the hot muffin
  tins. Bake for 35 to 45 minutes or until brown.
  
  1 popover - 68 calories, 1 bread exchange 11 grams carbohydrate, 3
  grams protein, 1 gram fat 82 mg sodium, 67 mg potassium, 32 mg
  cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Poultry Seasoning
 Categories: Diabetic, Master mix
      Yield: 1 master mix
 
           Use 1/2 tsp for 3 tb total          2    Dried marjoram
           Use 1/8 tsp for 1 recipe amt        2    Dried savory
      7    Ground white pepper or less?        2    Powdered ginger
      3    Dried sage                          1    Ground allspice
      2    Dried thyme                         1    Grated nutmeg
 
  Combine all ingredients (or those of your choice) and store in an
  airtight jar.  Yield about 3 tbsp.  (My note:  cautious with white
  pepper! - my dressing tastes good with just 1/2 the quantity of sage
  as the recipe amount of poultry seasoning and a generous grinding of
  black pepper.)
  
  Keep a note of the contents of your own poultry seasoning so you can
  duplicate a good one next time you want it.
  
  Source:  Cut Your Bills in Half - Rodale Press Shared but not tested
  by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Pancakes
 Categories: Diabetic, Breads/bm
      Yield: 24 servings
 
      1    Egg                                 1 tb Sugar
      1 c  Milk                              1/4 ts Ground cinnamon
    1/2 c  Cooked or canned pumpkin          1/8 ts Ground nutmeg
    3/4 c  Unbleached white flour            1/8 ts Ground ginger
    3/4 c  Whole wheat flour                   2 tb Vegetable oil
      2 ts Baking powder                  
 
  Combine all the ingredients in a mixing bowl and stir just until
  blended. Pour the batter onto a hot griddle that has been lightly
  oiled. Flip the pancakes over when bubbles break around the edges.
  Serve hot with rum-flavored fruit sauce from the Holiday file.
  
  1 four-inch pancake without sauce - 98 calories, 1 bread, 1/2 fat
  exchange 15 grams carbohydrate, 3 grams protein, 3 grams fat 58 mg
  sodium, 96 mg potassium, 24 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Rolls
 Categories: Diabetic, Breads/bm, Low-fat/cal
      Yield: 24 servings
 
      1 pk Active dry yeast                         OR
      1 c  Warm water (110 F)              1 1/2 ts Cinnamon
    1/3 c  Honey                             3/4 ts Cloves
      2 tb Margarine                         3/4 ts Nutmeg
      1 ts Salt                              3/4 ts Ginger
    1/2 c  Nonfat dry milk                 2 1/2 c  To 3 cups all purpose flour
      1 c  Canned pumpkin                  1 1/2 c  To 2 cups whole wheat flour
           About 1.5 tb pumpkin spice               Nonstick vegetable spray
 
  1.  In a large bowl or food processor, dissolve yeast in water.  Add
  honey, margarine, salt, dry milk, pumpkin, spices.  Beat well to
  blend, then gradually beat in about 4 cups of the combined flours to
  make a stiff dough.
  
  2.  Turn dough out onto a floured board and knead until smooth about
  15 to 20 min, adding flour as needed to prevent sticking.
  
  3.  Turn dough over in a bowl coated with nonstick spray, cover and
  let rise in a warm place until doubled (1 1/2 - 2 hours)  Punch down
  dough, knead briefly on a lightly floured board to release air.
  
  4.  Divide dough into 24 equal pieces.  Shape each into a smooth ball
  and place balls in 2 greased 9-inch round baking pans coated with
  nonstick spray.  Cover and let rise until almost double.
  
  5.  Bake in a preheated 375 F oven for 25 minutes or until browned.
  Cool on racks.
  
  1 roll, 121 calories 3 g protein, 1 g fat, 24 g carbohydrate, .3 g
  fiber, 0 cholesterol, 103 mg sodium, 82 mg potassium Exchange: 1 1/2
  starch/bread
  
  Source:  Univ. of Calif. San Diego Healthy Diet for Diabetics c. 1990
  Shared but not tested by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rice and Lentils
 Categories: Diabetic, Vegetables, Rice, Vegetarian
      Yield: 4 servings
 
      1 md Onion, chopped                    1/4 ts Ground Coriander
      2    Garlic Cloves, minced             1/4 ts Ground Black Pepper
      2 tb Vegetable Oil                     1/4 ts Salt
      1 ts Ground Turmeric                     1 c  Brown Rice, uncooked
    1/2 ts Paprika                             1 c  Dried Lentils, sorted and
    1/4 ts Ground Cloves                            -washed
    1/4 ts Ground Cinnamon                     4 c  Water
 
  Saute the onion and garlic in the oil in a large saucepan.  Add the
  spices and cook over low heat for 4 minutes.  Add the rice and
  lentils and stir to mix well.  Pour in the water.  Bring to a boil,
  turn the heat to low and cook for 45 to 50 minutes, or until the rice
  and lentils are tender.
  
  One Serving = Calories: 232 Carbohydrates: 34 Protein: 10 Fat: 8
  Sodium: 262 Potassium: 325 Cholesterol: 0
  
  Exchange Value: 2 Bread Exchanges + 1 Lean Meat Exchange + 1 Fat
  Exchange
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
  
  Shared by: Norman R. Brown
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rum-Flavored Fruit Sauce
 Categories: Sauces, Diabetic
      Yield: 8 servings
 
    1/4 c  Boiling water                       1    Orange, peeled
    1/4 c  Raisins                                  Juice of 1 lemon (2 tb)
      4    Ripe bananas, peeled              3/4 ts Rum extract (optional)
 
  Pour the boiling water over the raisins and let stand until the
  raisins are plump.  Then combine all the ingredients in a blender and
  puree until smooth.
  
  Delicious on pancakes, waffles, and French toast.  Makes about 2 cups.
  
  1/8 recipe about 1/4 cup - 74 calories, 1 fruit exchange 19 grams
  carbohydrate, 1 gram protein, 0 fat 1 mg sodium, 289 mg potassium, 0
  cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Savory Popcorn
 Categories: Snacks, Diabetic, Low-fat/cal
      Yield: 2 servings
 
      2 ts Margarine                         1/8 ts Garlic salt
      3 c  Hot-air popped popcorn dry        1/8 ts Ground red pepper (cayenne?)
    1/4 ts Paprika                        
 
  Melt margarine.  Drizzle melted margarine over hot popcorn; toss to
  coat.
  
  Stir together paprika, garlic salt and ground red pepper.  Sprinkle
  popcorn with the spice mixture and toss again.  Makes 2 servings.
  
  1 1/2 cup serving, 73 calories 2 g protein, 8 g carbohydrate, 4 g
  total fat, 1 g sat. fat, 151 mg sodium, 11 mg potassium 1/2 bread
  exchange, 1/2 fat exchange  (My note 1 ts marg. is 1 fat exch.)
  
  Source:  Diabetic Cook Book, Better Homes & Gardens c. 1992 Shared
  but not tested by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Scalloped Turkey & Cauliflower
 Categories: Poultry, Main dish, Diabetic, Low-fat/cal
      Yield: 4 servings
 
      2 c  Cauliflower florets                 2 ts Onion flakes
  1 1/2 c  Turkey stock                        1 ts Salt
      2 ts Wholewh. or all-purp. flour       1/4 ts Black pepper
      1 ts Parsley flakes                    1/2 lb Turkey breast, cooked
 
  Cook cauliflower in boiling, salted water for 6 min or until almost
  tender. Drain.
  
  Combine stock, flour and seasonings in a small saucepan.  Cook and
  stir until mixture is slightly thickened.
  
  Place turkey breast in a greased baking pan.  Arrange cauliflower
  around turkey breast.  Pour sauce over turkey and cauliflower.  Bake
  in 350 F oven 20-25 min or until heated through.
  
  4 servings, each 112 calories 1 med-fat meat, 1 vegetable exchange
  
  Source:  Diabetic High Fiber Cookbook by Mary Jane Finsand c. 1985
  Shared but not tested by Elizabeth Rodier Oct 93
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spicy Vegetable Dip
 Categories: Sauces, Diabetic, Appetizers, Low-fat/cal
      Yield: 12 servings
 
      8 oz Carton plain low-fat yogurt         1 ts Salt
    1/4 c  Chili sauce                         2 tb Minced celery
      1 tb Prepared horseradish                1 tb Minced green pepper
      1 ts Grated lemon rind                   1 tb Minced green onion
 
  Combine all ingredients, mix well.  Chill thoroughly.  Serve as a dip
  for celery sticks, green onions, green pepper, cauliflower and other
  crisp raw vegetables.  Makes 1 1/3 cups.
  
  2 tb serving - 18 calories, free food 1.2 gm protein, .3 gm fat, 2.8
  gm carbohydrate, 260.2 mg sodium, 72.2 mg potassium, .2 gm fiber, 1 mg
  cholesterol
  
  Source:  Am. Diabetes Assoc, Family Cookbook Vol 1, 1987 Shared but
  not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Broccoli Casserole
 Categories: Poultry, Main dish, Diabetic, Cheese, Low-fat/cal
      Yield: 6 servings
 
      2    10 oz pkg. frozen broccoli        1/2 c  Skim milk
      2 c  Coarsely diced cooked turkey      1/2 c  Grated cheddar cheese (2 oz)
      1    Cr. Mushroom Soup 10 1/2 oz.   
 
  Preheat oven to 375 F.  Cook broccoli according to package directions.
  Layer in 12 x 8 inch baking dish.  Spread turkey evenly on top.
  
  Combine soup with milk, mix until smooth and pour over turkey.
  Sprinkle grated cheese on top.
  
  Bake for 30 min.  Let stand 5 min.
  
  * 1/6 recipe - 199 calories, 2 med-fat meat, 2 veg * 20.3 gm protein,
  9.1 gm fat, 9.3 gm carbohydrate, 534.2 mg sodium, 372.6 * mg
  potassium, 2.3 gm fiber, 47 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but
  not tested by Elizabeth Rodier Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Chili
 Categories: Poultry, Diabetic, Beans, Chili
      Yield: 4 servings
 
      2 c  Chopped cooked turkey               6 oz Can tomato paste
      1    Garlic clove, minced               28 oz Can tomatoes
      1 md Onion, chopped                      1    Bay leaf
      1    Sweet green pepper, chopped         1 tb Chili powder (or 2 to taste)
     17 oz Can red kidney beans              1/2 ts Cumin seeds
 
  Combine the turkey, garlic, onion, and green pepper in a nonstick
  skillet. Saute until the vegetables are soft.  Add the remaining
  ingredients and cover.  Simmer over low heat for 30 to 60 minutes or
  until the flavors are blended.
  
  1/4 recipe - 340 calories, 3 lean meat, 1 bread, 2 vegetable
  exchanges 33 grams carbohydrate, 30 grams protein, 10 grams fat, 355
  mg sodium, 1211 mg potassium, 60 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Gumbo
 Categories: Poultry, Soups/stews, Diabetic, Rice, Crockpot
      Yield: 4 servings
 
      2 tb Margarine                           4    Ripe tomatoes peeled OR
    1/2 lb Fresh or frozen okra 1" pcs.             16 oz can peeled tomatoes
      2 c  Chopped celery                      2 c  Water
      1 md Onion, chopped                      2 c  Chopped cooked turkey
      1 sm Sweet green pepper, chopped       3/4 ts Gumbo file powder
      2    Garlic cloves, minced                    Cooked rice
      8 oz Can tomato paste               
 
  Melt the margarine in a large skillet.  Add the okra.  Saute until
  the okra loses its shiny appearance, about 5 minutes.  Remove the
  okra pieces to a bowl.  Add the celery onion, green pepper, and
  garlic to the skillet.
  
  Cook over medium heat until the onion is transparent.  Add the tomato
  paste, tomatoes, water, okra mixture, and turkey.  Cook over low heat
  10 minutes or until turkey is hot.  Add the file powder.  Stir to
  blend. Spoon over the rice in soup bowls.
  
  1/4 recipe = 255 calories, 3 lean meat, 1 bread, 1 vegetable 19 grams
  carbohydrate, 25 grams protein, 10 grams fat, 176 mg sodium, 1102 mg
  potassium, 54 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hawaiian Turkey Kebobs
 Categories: Poultry, Diabetic, Low-fat/cal, Curries
      Yield: 4 servings
 
      1 lb Cooked turkey, 1" cubes            10    Cherry tomatoes
      8 oz Can pineapple chunks                1 tb Soy sauce
      1 md Onion, cut into quarters          1/2 ts Curry powder
      1    Sweet green pepper in chunks      1/4 ts Ground ginger
 
  Begin each skewer with a cube of turkey.  Add pineapple.  Separate the
  onion into pieces and add one piece.  Add the green pepper and tomato.
  Repeat.  Put the skewers in a baking pan.
  
  Combine the soy sauce, pineapple juice, curry powder and ginger. Pour
  over the kebobs.  Bake in 400 F oven for 15 min, turning frequently
  to coat with sauce.  Serve on rice, if desired.
  
  1/4 recipe not including rice:  177 calories, 3 lean meat, 1/2 fruit,
  1 vegetable exchange 14 grams carbohydrate, 22 grams protein, 4 grams
  fat, 271 mg sodium, 453 mg potassium, 54 mg cholesterol.
  
  My note:  this is similar to a microwave diabetic recipe made with
  beef chunks and wooden (bamboo) skewers called Lean & Free Sirloin
  Kabobs.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Hash
 Categories: Poultry, Diabetic, Cheese, Low-fat/cal
      Yield: 6 servings
 
    1/4 c  Chopped onion                   1 1/2 c  Cooked diced potato
      2 ts Reduced-cal margarine             2/3 c  Cooked green peas
      1 c  Diced cooked turkey (no skin      1/4 c  Shred.low-fat proc.Am.cheese
 10 3/4 oz Can cream celery soup                    Paprika
 
  1.  Saute onion in margarine in nonstick skillet until tender. 2. Add
  turkey, soup, potatoes and peas. 3. Place mixture in 1-quart nonstick
  casserole. 4. Top with shredded cheese and paprika. 5. Bake at 350 F
  for 30 minutes.
  
  1/2 cup serving, 1 bread exchange, 1 medium-fat meat
  
  Source:  Cookbooks for Diabetics and Their Families, U of Alabama 1984
  Shared by Earl Shelsby on Cooking Oct 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Loaf
 Categories: Poultry, Diabetic, Low-fat/cal
      Yield: 5 servings
 
      1    Egg, lightly beaten                 1 tb Fresh basil or 1 ts dry
    1/4 c  Bread crumbs                        1 lb Ground turkey, 454 grams
      2 tb Fresh parsley or 2 tsp dry        1/4 c  Chopped onion
    1/2 ts Poultry seasoning or sage                SAUCE
      1 ts Dijon-style mustard                 1 tb Low-fat yogurt
    1/4 ts Freshly ground black pepper         2 ts Dijoy-style mustard
 
  A lower-fat version of traditional meat loaf made with ground beef.
  Could also be baked as patties with cooking time adjusted.  (my note)
  
  Combine egg, crumbs, seasonings.  Add turkey and onion, mix well.
  
  Press evenly into ungreased 8 x 5 loaf pan.  Bake at 350 F for 35
  minutes or until done.
  
  Mix sauce ingredients and spread over top before serving.  5 servings.
  
  1 serving 3 oz., 169 calories Protein 22 g, Fat 6 g, Carbohydrate 6 g,
  Fiber .5 g, Cholesterol 112 mg, Sodium 146 mg, Potassium 268 mg. 2
  1/2 lean meat exchange, 1 vegetable
  
  Source:  Univ. of Calif. San Diego Healthy Diet for Diabetes c. 1990
  Shared but not tested by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Molded Turkey-Pineapple Salad
 Categories: Poultry, Salads, Diabetic
      Yield: 4 servings
 
      1 tb Unflavored gelatin                 20    Seedless green grapes, cut
  1 1/4 c  Pineapple juice                   1/2 c  Finely chopped celery
    3/4 c  Chicken broth                     1/4 c  Chopped sweet red pepper
      3 c  Chopped turkey                      2 tb Minced green onion
      8 oz Can crushed pineapple, drain   
 
  Dissolve the gelatin in 1/4 cup of the pineapple juice.  Let sit for 5
  minutes.  Boil the chicken broth and pour it over the gelatin.  Stir
  to dissolve.  Add the remaining cup of pineapple juice and chill until
  thickened.
  
  Meanwhile, combine the remaining ingredients in a bowl.  Pour the
  gelatin mixture over the turkey and pour into a 9 x 5 inch loaf pan.
  Refrigerate overnight or at least 4 hours.  Cut into squares and
  serve on lettuce.
  
  1/4 recipe - 286 calories, 4 lean meat, 1 vegetable, 1 1/2 fruit
  exchange 27 grams carbohydrate, 32 grams protein, 6 grams fat, 86 mg
  sodium, 594 mg potassium, 80 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low-Calorie Turkey-Spinach Lasagna
 Categories: Poultry, Main dish, Diabetic, Cheese, Low-fat/cal
      Yield: 8 servings
 
     30 oz Frozen chopped spinach (3box        2 c  Or 15 oz jar spaghetti sauce
     16 oz Lowfat ricotta cheese               8 oz Lowfat mozzarella cheese, sl
      2 c  Chopped cooked turkey             1/4 c  Grated Parmesan cheese
 
  Thaw the spinach and squeeze out any liquid.  Put about 1/3 of the
  spinach in the bottom of a lightly oiled casserole.  Spread half of
  the ricotta over the spinach.  Sprinkle on half of the turkey.  spoon
  on half of the spaghetti sauce.  Top with half of the mozzarella
  slices.
  
  Repeat the layering process - 1/3 spinach, rest of ricotta, turkey,
  spaghetti sauce, mozzarella.  Finish with the final third of spinach.
  Sprinkle on the parmesan cheese.  Bake in 350 F oven for 45 to 50
  minutes or until browned.
  
  1/8 recipe - 260 calories, 3 lean meat, 2 vegetable, 1 fat exchange 9
  grams carbohydrate, 23 grams protein, 15 grams fat, 590 mg sodium,
  502 mg potassium, 62 mg cholesterol.
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Tetrazzini
 Categories: Main dish, Diabetic, Cheese, Low-fat/cal
      Yield: 8 servings
 
      2 tb Margarine or butter                 1 ts Salt
    1/2 lb Fresh mushrooms, sliced           1/2 ts Nutmeg
      1 tb Lemon juice                       1/2 ts Onion powder
      6 tb Flour                               1 pn Paprika
  2 1/2 c  Turkey or chicken broth             1 pn White pepper or black pepper
      1 c  2% milk                           1/2 lb Spaghetti or thin noodles
    1/4 c  Sherry,sub.apple juice/broth        4 c  Chopped, cooked turkey
      2 tb Fresh or 2 ts dry parsley         1/4 c  Grated Parmesan cheese
 
  When there are no turkey leftovers, turkey or chicken parts can be
  simmered to provide the cooked meat.
  
  Heat 2 tsp margarine in frypan; saute mushrooms 5 min.  Sprinkle with
  lemon juice.
  
  Melt remaining margarine in a medium saucepan.  Blend in flour until
  smooth.  Add broth and milk, stirring briskly to remove any lumps.
  Bring to a boil; add sherry (or apple juice or extra broth) and
  seasonings. Continue cooking 2 to 3 minutes until thickened.
  
  Cook spaghetti according to package directions.  Drain.  Pour enough
  sauce into a lightly greased 10 cup casserole to coat the bottom.
  Layer mushrooms, spaghetti and turkey over sauce.  Pour remainder of
  sauce over turkey.
  
  Sprinkle with parmesan cheese.  Bake at 350 F for 30 to 40 min or
  until mixture bubbles.
  
  1 cup serving, 311 calories 30 g carbohydrate, 23 g protein, 11 g fat
  3 protein choices, 2 starch choices
  
  Source:  Choice Cooking, Canadian Diabetes Association 1986 Shared
  but not tested by Elizabeth Rodier October 1993
  
  For comparison, 1 1/2 cups clear chicken soup 145 calories (my disk)
  Turkey white meat 141 cal per 3 oz serving (4% from fat) Turkey dark
  meat 168 cal per 3 oz serving (8% from fat)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Wild Rice-Pine Nut Stuffing
 Categories: Poultry, Diabetic, Rice, Nuts/grains
      Yield: 2 servings
 
    1/4 c  Wild rice, uncooked                 1 ts Vegetable oil
      1 c  Water                             1/4 c  Pine nuts or any chopped nut
      1    Green onion                       1/2 ts Dried thyme
      1 sm Garlic clove, minced           
 
  Cook the wild rice in the water until tender, about 1 hour.  Add more
  water if needed.
  
  Meanwhile, saute the onion, garlic, nuts and thyme in the oil.  Add
  the wild rice.  Simmer for 10 minutes to blend the flavors.  Cool
  enough to stuff into quail or one Cornish hen (or serve with chicken).
  
  1/2 recipe - 182 calories, 1 bread exchange, 2 fat 15 grams
  carbohydrate, 4 grams protein, 11 grams fat 138 mg sodium, 114 mg
  potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
  
  MY NOTE:  Pine nuts are very expensive, about 5 times the cost of
  shelled sunflower seeds in the bulk bin.  They do not have a very
  strong flavor.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Winter Squash with Cranberries
 Categories: Vegetables, Diabetic, Low-fat/cal
      Yield: 4 servings
 
  1 1/2 c  Cooked squash (12 oz frozen)        1 ds Pepper
      1    Egg, beaten                         1 tb Margarine, melted
    1/2 c  Coarsely chopped cranberries        1 ds Nutmeg
    1/2 ts Salt                           
 
  Preheat oven to 400 F.  Thaw winter squash if frozen.  Combine with
  egg.
  
  Stir in cranberries, salt and pepper.  Turn into 1 1/2 quart
  casserole. Drizzle melted margarine over top.  Sprinkle with nutmeg.
  
  Bake 35 to 40 min.
  
  1/2 cup serving:  82 cal, 1/2 starch, 1 fat exchange Source: Am.
  Diabetes Assoc. Family Cookbook, Vol 1, 1987
  
  Shared but not tested by Elizabeth Rodier, Nov 93
  
  (ER Note)  Made with pumpkin, this recipe would have about 64
  calories/serving, 5 gm carbohydrate, 2 gm protein, 4.3 gm fat or
  about 1 vegetable and 1 fat exchange.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Yogurt-Dill Dressing
 Categories: Dressings, Diabetic, Low-fat/cal
      Yield: 8 servings
 
      8 oz Plain low-fat yogurt (1 cup)      1/2 ts Crushed dill weed
      2 ts Finely chopped onion              1/4 ts Dry mustard
      1 ts Lemon juice                       1/8 ts Garlic powder
 
  Mix all ingredients thoroughly and chill until served.  Serve over
  tossed green salad.
  
  2 tb serving:  free food exchange, 18 Calories Protein 1.5 gm, Fat .4
  gm, Carbohydrates 2.1 gm, Sodium 20 mg, Potassium 68.2 mg, Fiber 0,
  Cholesterol 2 mg
  
  Source:  American Diabetes Assoc. Family Cookbook Vol II revised 1987
  Shared but not tested by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Zesty Orange Salad
 Categories: Diabetic, Salads, Fruits, Vegetables, Vegetarian
      Yield: 2 servings
 
      2    Oranges, peeled, sliced thin        1 tb Cider vinegar
      1 sm Onion, sliced thin                1/8 ts Chili powder
      2 ts Vegetable oil                            Lettuce leaves
 
  Combine all ingredients except lettuce leaves in a bowl.  Cover and
  refrigerate for 2 hours before serving.  Toss before serving on the
  lettuce leaves.
  
  1/2 recipe - 117 calories, 1 fruit, 1 fat exchange 19 grams
  carbohydrate, 2 grams protein, 5 grams fat 4 mg sodium, 301 mg
  potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Applesauce Cupcakes
 Categories: Cakes, Diabetic
      Yield: 12 servings
 
    1/2 c  Margarine                           1 ts Cinnamon
      1    Egg                             1 1/2 ts Nutmeg
    1/4 c  Sugar                               1 c  Unsweetened applesauce
  1 1/2 c  Flour                               1 ts Vanilla
      1 ts Baking soda                       1/4 c  Chopped walnuts
    1/4 ts Salt                           
 
  Preheat oven to 375 F.  Cream margarine until fluffy.  Beat eggs and
  sugar; add to margarine and blend.
  
  Sift together dry ingredients.  Add to margarine mixture alternately
  with applesauce, mixing well after each addition.  Stir in vanilla
  and nuts.
  
  Spoon into 12 cupcake pans sprayed with vegetable pan spray or use
  paper baking cups.  Bake 15-20 min.
  
  1 cupcake - 177 calories, 1 1/2 Starch/bread exchange, 1 1/2 fat 2.7
  gm protein, 9.8 gm fat, 19.8 gm carbohydrate, 207.6 mg sodium, 53.3 mg
  potassium, 1 gm fiber, 23 mg cholesterol
  
  Source:  Am. Diabetes Assoc., Family Cookbook Vol 1 1987 Shared but
  not tested by Elizabeth Rodier Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Apples with Raisins
 Categories: Fruits, Desserts, Diabetic, Low-fat/cal
      Yield: 2 servings
 
      2    Apples                              1 tb Raisins
           Orange juice                             Pinch ground cinnamon
 
  Peel and core the apples.  Coat with the orange juice on the outer
  surface. Stuff with the raisins.  Sprinkle on the cinnamon.  Place in
  Pyrex baking cups.  Bake in a 350 F oven 25 to 30 minutes or until
  fork pierces surface easily.  Serve warm or cold.
  
  1 apple - 74 calories, 1 1/2 fruit exchange 19 grams carbohydrate, 0
  protein, 0 fat, 0 sodium, 105 potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier.
  
  My note:  Apples may be baked in the microwave until soft.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black 'n' White Brownies
 Categories: Desserts, Diabetic, Low-fat/cal
      Yield: 32 servings
 
      1 c  Cake flour                          1 ts Vanilla extract
      1 ts Baking powder                       1 tb Water
    1/4 ts Salt                              1/4 c  Unsweetened coconut, grated
    1/2 c  Shortening, softened                1 ts Coconut milk
    1/2 c  Granulated sugar replacement        1 oz Baking chocolate, melted
      2    Eggs                           
 
  These brownies are mailable.
  
  Sift together the flour, baking powder and salt.  Cream shortening and
  sugar replacement until light and fluffy.  (My note:  be sure to use a
  sugar replacement that does not lose sweetness when heated -
  Aspertame is not suitable.)
  
  Add eggs, one at a time, beating well after each addition.  Beat in
  vanilla extract and water.
  
  Divide batter into two equal parts.  To one part add unsweetened
  coconut and coconut milk.  Stir to completely blend.  To the
  remaining half, beat in the melted chocolate.
  
  Spread coconut mixture on bottom of well-greased 8-in square pan.
  Spread chocolate layer on top of coconut layer.  Bake at 350 F for 25
  to 30 min. Cut into 1 x 2 inch bars.
  
  1 bar - 1/3 bread exchange, 1 fat exchange, 54 calories
  
  Source:  The Diabetic Chocolate Cookbook by Mary Jane Finsand
  Available in bookstores 1993.  Contains chocolate candy recipes.
  
  Shared but not tested by Elizabeth Rodier Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot Cake Muffin Treats
 Categories: Quickbreads, Diabetic, Breads/bm
      Yield: 12 servings
 
  1 1/2 c  Whole wheat flour                   2 tb Vegetable oil
      1 ts Baking soda                       1/4 c  Raisins
      1 tb Baking powder                     1/4 c  Chopped walnuts
      1 ts Ground cinnamon                   1/3 c  Lowfat milk
    1/4 ts Ground nutmeg                       8 oz Can uns. crushed pineapple
    1/4 ts Ground ginger                   1 1/2 c  Grated carrots
      1    Egg                            
 
  Combine the dry ingredients in a bowl.  Add the remaining ingredients
  and stir to blend.  Spoon into oiled muffin tins or paper muffin
  cups. Bake at 350 F for 20 to 25 minutes.
  
  1 muffin - 127 calories, 1 bread, 1 fat exchange 19 grams
  carbohydrate, 4 grams protein, 5 grams fat 149 mg sodium, 201 mg
  potassium, 23 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cinnamon Spread
 Categories: Spreads, Diabetic, Low-fat/cal
      Yield: 12 servings
 
      4 oz Soft margarine at room temp       1/4 c  Granulated sugar substitute
      1 ts Ground cinnamon                
 
  Combine ingredients and mix well  Return to container and refrigerate
  except when it is being used.  1 tsp/serving.
  
  Each serving 1 fat exchange, 34 calories 4 gm fat, 47 mg sodium
  
  Source:  The New Diabetic Cookbook by Mabel Cavaiani, Contemporary
  Books Shared but not tested by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry Bread
 Categories: Diabetic, Breads/bm
      Yield: 18 servings
 
      2 c  Flour                                    Hot water
    1/2 c  Sugar                               1    Egg, beaten
    1/2 ts Baking soda                         1 c  Cranberries, halved
    1/2 ts Salt                              1/2 c  Chopped walnuts
      1 md Orange, juice & rind           
 
  Preheat oven to 350 F.  Sift dry ingredients together.  Measure
  together orange juice, rind and melted margarine.  Add enough hot
  water to make 1 cup.  Stir liquid into dry ingredients.  Add
  remaining ingredients.
  
  Cut aluminum foil to fit bottom of 9 x 5 inch loaf pan.  Spray sides
  of pan with vegetable pan spray.  Add batter.  Bake for 1 hour or
  until toothpick inserted into of loaf comes out clean.  Let stand
  overnight for easy slicing.
  
  Source:  Am. Diabetes Association, Family Cookbook Vol 1, 1987 Shared
  but not tested by Elizabeth Rodier Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Quick Cranberry Cobbler
 Categories: Desserts, Diabetic, Low-fat/cal
      Yield: 8 servings
 
      1    Thick-skinned orange                4 c  Cranberries
      1 c  Water                               1 tb Butter
    1/2 c  Granulated sugar replacement        1 pk Biscuit dough to make 8 bis.
 
  Grate the orange rind.  Juice the orange.  Combine orange juice,
  grated rind, water, sugar replacement, cranberries and butter in a
  saucepan. Bring to a boil and cook for 1 min.
  
  Spoon cranberry sauce evenly among 8 well-greased baking dishes or
  into a casserole.  Top the sauce with biscuits (biscuit dough?). Bake
  at 450 F for 10 min, reduce heat and bake at 350 F for 20 min longer.
  8 servings.
  
  Each serving 98 calories, 1 bread, 3/4 fruit Source: Diabetic High
  Fiber Cookbook by Mary Jane Finsand c. 1985 Shared but not tested by
  Elizabeth Rodier Oct 93
  
  Suggestion:  try half recipe using 1/2 tsp. dry orange peel and 3 or
  4 tb. unsweetened orange juice, just cooking the cranberry mixture in
  a saucepan and serve with turkey.  Half recipe without biscuits would
  be about 3 fruit exchanges.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apricot Dressing for Turkey
 Categories: Diabetic, Dressings
      Yield: 12 servings
 
      1 c  Dried apricots, snipped           1/4 c  Chopped walnuts or pine nuts
  1 1/2 c  Water or chicken stock             12 sl Bread, dry, cut small cubes
      1 c  Chopped celery                 
 
  Bring the apricots and water (or chicken or turkey stock) just to a
  boil in a saucepan.  Let stand for 10 minutes.  Add the celery, nuts
  and bread. Toss lightly to moisten the bread and blend the
  ingredients.  Spoon into an oiled baking dish with a cover.
  
  Bake in 350 F oven for about 40 minutes.  Remove the cover the last 10
  minutes of baking to brown the top of the dressing.
  
  1/12 recipe - 118 calories, 1 bread, 1/2 fat, 1/2 fruit exchange 22
  grams carbohydrate, 4 grams protein, 3 grams fat 127 mg sodium, 215
  mg potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry Jelly
 Categories: Spreads, Diabetic, Low-fat/cal
      Yield: 1 servings
 
      2 c  Cranberries                         3 oz Liquid pectin (regular)
      1 c  Concentrated apple juice            5 tb Glycerine
    1/4 c  Lemon juice                         1 tb Unfl.gelatin or 2 tb.freezer
 
  Wash and pick over cranberries, discarding any that are soft.  Place
  in a deep saucepan and add fruit juices.  Cover and simmer for about
  20 minutes, until fruit is soft.  Mash to break up any berries left
  whole.
  
  Strain in food mill to remove seeds.  Return to saucepan and heat to
  boiling.  Add pectin, glycerine and gelatin, stirring well.  Boil for
  1 minute.  Remove from heat.  Skim and pour into hot, sterile pint
  jars, leaving 1/2 inch at top.  Cap with hot sterile lids.  Process
  in boiling water bath for 5 minutes after water returns to boiling.
  If any jars fail to seal, refrigerate and use within 10 days or
  freeze for later use. Makes 3 1/2 cups.
  
  VARIATION:  You can substitute 1/2 cup low-methoxy pectin solution
  and 2 1/2 tsp calcium solution for the liquid pectin and glycerine,
  but add calcium after removing from heat.  If you plan to freeze the
  jelly, be sure to use the full amount of gelatin.
  
  NUTRITIONAL VALUE:  1 tb contains 20 Calories (protein 0, fat 0,
  carbohydrate 5 gm)  1 1/2 tbsp = 1/2 diabetic fruit exchange or 1/2
  bread exchange.  If salt is omitted, 1 1/2 tsp contain less than 1 mg
  sodium. Recipe contains 0 cholesterol.  1/2 tsp can be used without
  diabetic replacement.
  
  Use the full amount of gelatin for very firm jam or for freezing.
  
  Source:  Canning and Preserving Without Sugar by Norma M. MacRae, R.D.
  Third Edition 1993.
  
  Shared but not tested by Elizabeth Rodier, Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creamy Cranberry Sherbet
 Categories: Fruits, Desserts, Diabetic, Low-fat/cal
      Yield: 8 servings
 
      1 c  Water                               2 tb Unflavored gelatin (2 pkg)
      2 c  Cranberry juice cocktail            1 c  Skim evaporated milk *
      1 c  Fresh cranberries, cleaned          2    Env. aspartame sweetener
 
  *  or add about 1/3 cup skim milk powder to half a cup of milk, stir
  and fill the cup up to 1 cup mark.
  
  Combine water, 1 cup of the cranberry juice cocktail, cranberries and
  gelatin in a small saucepan.  Stir to mix slightly.  Allow to rest
  for 5 minutes or until gelatin softens.
  
  Cook and stir over medium heat until cranberries have completely
  "popped." Remove from heat.  Stir in remaining cranberry juice
  cocktail and evaporated milk.  Add sweetener and stir thoroughly.
  
  Pour into metal tray, pan or bowl.  Place in freezer until mixture
  forms crystals around the edge of the pan.  Beat until creamy. Return
  to pan and freeze; stir occasionally.  Makes 8 servings.
  
  (Note from ER:  Plastic 3/4 cup size yogurt containers are good for
  dividing frozen desserts in equal portions.)
  
  1 serving:  1 fruit exchange, 42 calories
  
  Source:  Diabetic High Fiber Cookbook by Mary Jane Finsand c.1985
  Shared but not tested by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry Punch
 Categories: Diabetic, Beverages, Fruits
      Yield: 16 servings
 
      1 lb Cranberries                         6 oz Can frozen orange juice conc
           Water as needed                     2 tb Granul. artificial sweetener
 
  Wash cranberries, removing stems and soft berries.  Cook according to
  package instructions until berries are soft.
  
  My Note: 2 Tbsp. regular sugar would add 96 calories and 24.8 gm
  carbohydrate to the total recipe (6 calories, 1.55 gm carbohyrate per
  serving.)  Add while cranberries are cooking if desired and omit
  sweetener.
  
  Chop berries in blender or put through food mill.  Add 2 cups water.
  Strain through cheesecloth or several thicknesses of nylon net.
  
  Add orange juice concentrate and sweetener (if using).  Dilute with
  enough water to make 8 cups.  (6 cups printed in the book would not
  make 16 servings.)
  
  1/2 cup serving - 32 calories made with sweetener, 1/2 fruit exchange
  .4 gm protein, 0.1 gm fat, 7.9 gm carbohydrate, .4 mg sodium, 105.8
  mg potassium.
  
  Source:  Am. Diabetes Assoc. Family Cookbook Vol 1, c. 1987 Shared
  but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sparkling Fall Harvest Punch
 Categories: Beverages, Diabetic, Low-fat/cal
      Yield: 10 servings
 
      2 c  Cranberry juice                     2 c  Club soda
      2 c  Apple juice                              Orange slices for garnish
  1 1/2 c  Orange juice                             Cranberries for garnish
 
  Combine juices in a large bowl or pitcher.
  
  Just before serving, add club soda and stir.  Garnish with sliced
  oranges and fresh whole cranberries.  7 1/2 cups
  
  3/4 cup serving 71 calories, 1 fruit exchange protein < 1 g, fat
  trace, carbohydrate 17 g, fiber .1 g, cholesterol 0, sodium 13 mg,
  potassium 146 mg
  
  Source:  Univ of Cal. San Diego Healthy Diet for Diabetes c. 1990
  Shared but not tested by Elizabeth Rodier Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fruit-And-Nut Balls
 Categories: Desserts, Fruits, Chocolate, Diabetic
      Yield: 12 servings
 
    1/2 c  Dates, pitted                     1/2 c  Walnuts
    1/2 c  Raisins, dark or golden           1/2 c  Sunflower Seeds
      2 tb Cocoa -or- Carob Powder                  Walnuts, ground
 
  Grind together dates, raisins, cocoa (or carob powder), walnuts and
  sunflower seeds in a food processor or meat grinder.
  
  Press the mixture into 24 small balls.  Roll in the ground nuts.
  Store in an airtight container.
  
  Serves 12
  
  Two Balls = Calories: Carbohydrates: 10 Protein: 2 Fat: 6 Sodium: 2
  Potassium: 104 Cholesterol: 0
  
  Exchange Value: 1 Fruit Exchange + 1 Fat Exchange
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
  
  Shared by: Norman R. Brown
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Christmas Fruit Cake
 Categories: Cakes, Diabetic, Low-fat/cal
      Yield: 12 servings
 
      2 c  Wholewheat flour                1 3/4 c  Grated carrots
      2 ts Baking powder                     1/2 ts Mixed baking spices (allsp?)
    1/4 ts Salt                              1/4 ts Ground cinnamon
    1/3 c  Low-fat margarine                 1/2 c  Granulated sweetener
      1 c  Mixed dark and light raisins        2    Eggs, beaten
    1/2 c  Almonds, chopped                    3 tb Orange juice
    1/2 c  Hazelnuts, chopped                  2 tb Brandy or rum (optional)
           Rind of 1 orange fine grated   
 
  Heat oven to 350F.  Mix flour, baking powder and salt together and
  rub in the margarine until mixture resembles fine breadcrumbs.
  
  Add fruit, nuts, orange rind, carrots and spices and mix well.
  
  Mix the sweetener into the eggs and beat into the dry ingredients. Add
  enough orange juice to make a soft dough.
  
  Put the mixture into 8" round or 7x7" nonstick cakepan and bake for
  45-60 min.  (or use larger pan and reduce cooking time)  When ready,
  the cake should be firm to the touch and a toothpick should come out
  clean. Cool in the cake pan.
  
  Turn out upside down, make a few toothpick holes in the bottom and
  spoon in any leftover orange juice and alcohol if using.  Store in an
  airtight container.
  
  Suggested icing is made with apples and cottage cheese.
  
  12 slices each 180 cal 20 grams (2 units) carbohydrate (2 bread/starch
  exchanges), 4 grams fiber, 5 grams protein, 9 grams fat
  
  Source:  The Diabetics' Cookbook by Roberta Longstaff & Jim Mann 1984
  Shared but not tested by Elizabeth Rodier Oct 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gf Almond Cookies
 Categories: Allergy, Diabetic, Rice, Cooky/bars
      Yield: 24 servings
 
    1/2 c  Butter or margarine               1/2 c  Rice flour
    1/2 c  Brown sugar, lightly packed         2 c  Crispy Rice (crushed)
      1 ts Almond extract                      2 tb Chopped almonds
      1    Egg                            
 
  This is a special recipe made without gluten.
  
  Crispy Rice is available from a food distributor or health food shop.
  
  Preheat oven to 350 F.  Cream butter and sugar together until light
  and fluffy.  Add almond extract and egg.  Beat well.  Stir in flour,
  Crispy Rice and almonds.  Shape into balls, 1" in diameter and place
  on ungreased baking sheet.  Press with a floured fork to flatten
  slightly. Bake for 12 to 15 minutes until lightly browned.
  
  Source:  A Guide for the Diabetic Celiac, 1990  ISBN 0-921026-02-1
  Canadian Celiac Assoc.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gf Banana Bread
 Categories: Allergy, Diabetic, Rice, Breads/bm
      Yield: 18 servings
 
    3/4 c  White rice flour                  1/3 c  White sugar
    1/3 c  Potato starch flour                 3    Egg yolks
  1 1/2 ts Baking soda                         1 ts Lemon peel
      2 ts Baking powder (GF)                  1 ts Vanilla
    1/4 ts Salt                              3/4 c  Mashed banana
      1 tb Unflavored gelatin (1 env)        1/4 c  Plain yoghurt
    1/3 c  Margarine                           3    Egg whites
 
  This is a special recipe made without gluten.
  
  Preheat oven to 350 F.  Grease a 9 x 5 inch loaf pan.  Sift flour,
  baking soda, baking powder, salt and unflavored gelatin together.
  Cream margarine, sugar, egg yolks and vanilla thoroughly.  Continue
  beating until mixture is light.
  
  Mix in lemon peel, mashed banana and yoghurt.  Add dry ingredients.
  Beat egg whites to stiff peaks but not so they are dry.  Fold egg
  whites into the mixture.  Place in the greased loaf pan.  Bake for 1
  hour.
  
  1/2" slice - 1 starchy choice, 1 fat choice
  
  Source:  A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1
  Canadian Celiac Assoc.
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gf Gingersnaps
 Categories: Allergy, Diabetic, Cooky/bars
      Yield: 20 servings
 
    1/4 c  Margarine                         1/4 c  Potato starch flour
    1/2 c  Sugar                             1/4 ts Salt
      2 tb Molasses                            1 ts Baking soda
      1    Egg                               1/4 ts Ginger
    1/2 c  Soya flour                        1/2 ts Cinnamon
    1/4 c  Cornstarch                     
 
  This is a special recipe made without gluten.
  
  Preheat oven to 350 F.  Sift dry ingredients together.  Cream
  margarine and sugar together thoroughly.  Beat in egg and molasses.
  Add flour mixture. Mix well.  Drop rounded teaspoons of dough onto
  greased cookie sheet. Bake for 10 to 12 minutes.  Makes 40 cookies.
  
  2 cookies per serving:  1 fruit/vegetable choice, 1 fat
  
  Source:  A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1
  Canadian Celiac Assoc.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gf Pumpkin Cookies
 Categories: Allergy, Diabetic, Rice, Cooky/bars
      Yield: 36 servings
 
      1 ts Baking soda                       1/2 c  Shortening
      1 ts Baking powder (GF)                3/4 c  White sugar
      1 ts Cinnamon                            1 ts Vanilla
      1 c  Rice flour                          1 c  Pumpkin
    3/4 c  Potato starch flour               1/2 c  Nuts
 
  Preheat oven to 350 F.  Sift dry ingredients together.  Cream
  shortening and sugar.  Add vanilla and pumpkin.  Add dry ingredients
  and nuts. Beat until smooth.  Shape cookies into 1" balls and place
  on a greased cookie sheet.  Press flat with fork.  Bake for 9 to 12
  minutes.
  
  1 cookie - 1 fruit/vegetable choice, 1 fat
  
  Source:  A Guide for the Diabetic Celiac, 1990 ISBN 0-921026-02-1
  Canadian Celiac Assoc.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gingerbread Men
 Categories: Diabetic, Cooky/bars, Low-fat/cal
      Yield: 1 servings
 
      2 c  Wholewheat flour                    1 ts Ground cinnamon
    1/4 ts Salt                              1/3 c  Margarine
      1 ts Baking powder                       6 tb Gran. sugar-free sweetener
      1 ts Baking soda                         1    Egg, beaten
      2 c  Natural bran                        3 tb Orange juice
      3 ts Ground ginger, or to taste          1 ts Margarine to grease
      1 ts Mixed spice (allspice?)        
 
  Heat oven to 350 F.  Mix flour, salt, baking powder and baking soda,
  bran and spices together, then rub in margarine until the mixture
  resembles fine breadcrumbs.
  
  Stir the sweetener into the egg and orange juice and beat into the
  flour mixture.  Knead well, and roll out thinly on floured board.
  Using a cutter, cut into gingerbread men shapes (or other shapes) and
  place on greased cookie sheets.
  
  Bake for 15-20 min or until crisp and lightly browned.  Cool on a
  wire tray and store in an airtight container.
  
  TOTAL RECIPE:  1690 cal, 160 g (16 units) carbohydrate, 63 g fiber,
  47 g protein, 100 g fat.
  
  Source:  The Diabetics' Cookbook by Roberta Longstaff & Jim Mann 1984
  Shared but not tested by Elizabeth Rodier Oct 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hot Cocoa
 Categories: Diabetic, Beverages
      Yield: 2 servings
 
  1 1/2 tb Cocoa                                    Vanilla to taste (optional)
      2 c  Skim milk                           1 tb Gran. artificial sweetener
           Dash salt                      
 
  Mix cocoa with 1/2 cup milk.  Stir in remaining milk.  Cook over low
  heat, stirring constantly until mixture comes to a boil.
  
  Remove from heat.  Add salt, vanilla, and artificial sweetener.
  
  1 cup serving - 95 calories, 1 skim milk exchange 9.1 gm protein, .9
  gm fat, 14.1 gm carbohydrate, 126 mg sodium (not counting pinch of
  salt), 467.5 mg potassium, .2 gm fiber, 4 mg cholesterol.
  
  Source:  Am. Diabetes Association Family Cookbook Vol 1, 1987 Shared
  but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Instant Breakfast
 Categories: Diabetic, Chocolate, Breakfast
      Yield: 1 servings
 
MMMMM---------------------INSTANT BREAKFAST--------------------------
      1 c  Skim milk                           2 ts Chocolate sauce diab. recipe
      1    Egg                               1/2 ts Vanilla
    1/2 sm Banana or ripe peeled pear    

MMMMM----------------------CHOCOLATE SAUCE---------------------------
      2 ts Cornstarch                          8 ts Artificial sweetener granul.
    1/2 c  Cocoa                               2 ts Vanilla
      2 c  Cold water                     
 
  CHOCOLATE SAUCE Combine cornstarch and cocoa. Whisk into cold water
  in a saucepan until there are no dry bits. Cook, stirring frequently,
  until mixture comes to a boil. Stir 1 minute until mixture thickens.
  Remove from heat, stir in sweetener (aspartame is OK) and vanilla and
  allow to cool. Store in clean jar in refrigerator up to 6 weeks.
  Makes 12 servings, about 2 1/4 cups. 3 tb serving 12 calories, 2
  grams carbohydrate, 1 gram protein, 1++ extra choice (free exchange).
  
  MOCHA SAUCE Substitute 2 cups strong coffee for water.
  
  INSTANT BREAKFAST
  
  Combine milk, egg, banana, sauce and vanilla in a blender.  Blend at
  high speed 1 min or until frothy.  Makes about 1 1/2 cup.
  
  1 serving, 202 calories, 23 g carbohydrate, 14. g protein, 6 g fat 1
  protein choice, 2 milk choices 2%, 1 fruit & veg. choice
  
  Half serving, 3/4 cup:  2 milk choices, 103 calories
  
  Source:  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
  tested by Elizabeth Rodier, Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Maple Syrup
 Categories: Diabetic, Low-fat/cal
      Yield: 16 servings
 
      1 ts Cornstarch                          1 c  Cold water
      5 ts Sugar                               2 ts Imitation maple flavoring
    1/4 ts Salt                           
 
  In a 2-cup glass measure, combine cornstarch, sugar, salt and cold
  water. Microwave on 100% power (High) 2 to 3 minutes or until syrup
  is clear and thickened, stirring every minute during cooking.  Stir
  in maple flavoring. Cool; refrigerate tightly covered.  Makes 1 cup
  
  1 tb serving - 4 calories 1 gram carbohydrate, 0 g protein, 0 g fat.
  
  Source:  Light & Healthy Microwave Cooking by Janet Emal & Elizabeth
  Taylor, R.D. 1986 HP Books.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mexican-Style Hot Chocolate
 Categories: Diabetic, Beverages, Chocolate, Mexican
      Yield: 9 servings
 
  2 3/4 c  Nonfat dry milk powder            1/2 c  Powdered sugar substitute*
    1/2 c  Unsweetened cocoa powder            1 ts Ground cinnamon
 
  *Not aspertame - loses sweetness when heated.
  
  For cocoa mix, in a storage container combine dry milk powder, cocoa
  powder, sugar substitute and cinnamon.  Mix well.  Cover and store in
  a cool, dry place up to 8 weeks.
  
  For each serving, place 1/3 cup of the cocoa mix in a mug.  Add 2/3
  cup boiling water; stir to mix.  Makes 9 servings, each 8 oz.
  
  1 serving 113 calories, 8 g protein, 14 g carbohydrate, 4 g total
  fat, 2 g saturated fat, 4 mg cholesterol, 120 mg sodium, 413 mg
  potassium 1 milk exchange, 1/2 fat
  
  Source:  Diabetic Cook Book, Better Homes & Gardens c. 1992 Shared
  but not tested by Elizabeth Rodier, Oct. 1993
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Plum Pudding
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 8 servings
 
      2 c  Wholewheat breadcrumbs            1/2 ts Salt
      1 c  Wholewheat flour                1 3/4 c  Carrots, grated
      1 ts Baking powder                       1 c  Green apples, grated
      1 c  Dried mixed fruit                 5/8 c  Skim milk
      1    Grated rind of 1 sm. orange         5 tb Gran. sugar-free sweetener
      1    Juice of 1 sm. orange               4 tb Margarine
      1    Grated rind of 1 lemon              1 ts Liquid gravy browning
      1    Juice of 1 lemon                    1    Egg, beaten
      2 ts Mixed baking spices                 2 tb Plus 2 tb. brandy
    1/2 ts Grated nutmeg                       1 ts Margarine to grease dish
    1/2 ts Ground cinnamon                
 
  Mix all the dry ingredients together.  Add the carrots and apples.
  Put the milk, sweetener, margarine and gravy browning into a small
  saucepan and warm gently until the margarine has melted.
  
  Cool and add to the dry ingredients along with the fruit juice, egg
  and 2 tb. brandy.  Mix well together.  Pour into a greased baking
  dish, cover with a lid or foil.  Steam for 5 hours by placing covered
  dish in a heavy kettle over 1 inch of boiling water.  Cover kettle.
  
  Allow to cool, cover with foil and store in a cool dry place.  Use
  within 7-10 days.  Steam for 2 hours on the day the pudding is
  required.  To serve, warm 2 tb. reserved brandy in a large serving
  spoon or ladle, ignite and pour over pudding.
  
  The flamed pudding may be served with Clear Brandy Sauce or a
  sugar-free egg custard sauce, flavored with brandy.
  
  1/8 pudding = 220 cal, 30 grams carbohydrate, 5 grams fiber, 5 grams
  protein, 8 grams fat.
  
  SAUCE Blend the cornstarch with a little cold water and stir into the
  boiling water. Boil for 2-3 minutes, stirring. Remove from the heat
  and add brandy and sweetener.
  
  1/8 sauce = 50 cal, negligible carb.
  
  Source:  The Diabetics' Cookbook by Roberta Longstaff & Jim Mann 1984
  Shared but not tested by Elizabeth Rodier, Nov 93
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Popcorn
 Categories: Snacks, Diabetic, Info/help
      Yield: 4 servings
 
 
  The Diabetic High Fiber Cookbook by Mary Jane Finsand 1985 has these
  suggestions:
  
  Pillsbury microwave frozen popcorn (makes 8 cups) Any of the following
  seasonings: taco seasoning mix creamy Italian salad dressing mix
  sweet-and-sour oriental seasoning mix nacho cheese sauce mix sloppy
  hot dog or hamburger seasoning mix
  
  Pop corn as directed on the package.  Divide in half and reserve the
  remaining popped corn for future use.  Sprinkle 1 tbsp. of your chosen
  seasoning mix over the popped corn you plan to serve.  Shake or toss
  with a fork to completely coat.  Yield 4 cups
  
  1 cup serving, 1 bread exchange, 65 calories.
  
  Choice Cooking, Canadian Diabetes Assoc. 1986 3 cups dry popcorn, 1
  bread choice or exchange 1 tsp margarine or butter, 1 fat
  choice/exchange Your own herb mixture, no added calories
  
  Shared by Elizabeth Rodier
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Prune-Coconut Bars
 Categories: Diabetic, Cooky/bars
      Yield: 16 servings
 
      2 c  Chopped pitted prunes               1 c  Whole wheat flour
      1 tb Grated orange rind                1/3 c  Wheat germ
    1/2 c  Water                             1/2 c  Coconut, flaked or shredded
      1 c  Rolled oats                       1/2 c  Vegetable oil
 
  Cook the prunes, orange rind, and water in a saucepan until the
  mixture is soft and smooth.
  
  Meanwhile, combine the oats, flour, wheat germ, coconut and oil in a
  bowl. Stir to blend.  Bress half the mixture in the bottom of an 8
  inch square baking pan.  Pour the prune mixture on top and spread
  evenly. Top with the remaining oat mixture and press evenly over the
  top.
  
  Bake in 350 F oven for about 30 minutes or until the topping is
  lightly browned.  Cool in the pan before cutting into bars.
  
  1/16 recipe - 141 calories, 1 bread, 1 1/2 fat exchange 16 grams
  carbohydrate, 3 grams protein, 8 grams fat 17 mg sodium, 145 mg
  potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Light Pie
 Categories: Pies, Diabetic, Low-fat/cal
      Yield: 8 servings
 
      3 tb Butter or margarine               1/4 ts Nutmeg
    3/4 c  Graham wafer crumbs               3/4 ts Cinnamon
      1 tb Plain gelatin 1 pkg               1/2 ts Ginger
    1/2 c  Cold water                        1/2 ts Allspice
      3    Eggs, separated                   1/2 c  Granulated artificial sweet.
    1/2 c  Skim milk                                OR 2 tb. liquid SugarTwin
  1 1/4 c  Canned pumpkin (or cooked)          2 tb Sugar
    1/2 ts Salt                           
 
  Leftover pie may be frozen.
  
  Melt butter or margarine in a 9 inch pie plate at High for 30 to 40
  sec. Add graham wafer crumbs to pie plate and combine well with a
  fork. Spread evenly over bottom of pie plate.  Microwave at High for
  3 to 5 min, watching carefully to prevent scorching.  Allow to cool
  before filling.
  
  Dissolve gelatin in cold water and set aside.  Beat egg yolks in a 2
  quart measure or mixing bowl.  Stir in milk, pumpkin, salt and
  spices. Mix well. Microwave at Medium Low 50% for 30 second intervals
  until thick and smooth, stirring after each interval.  Add gelatin
  and sweetener. Stir until completely dissolved.  Refrigerate until
  the thickness of unbeaten egg whites.
  
  Beat egg whites until soft peaks form.  Gradually add sugar and
  continue beating until stiff and shiny.  Fold into pumpkin mixture,
  being careful to combine thoroughly.  Pour into prepared pie shell.
  Chill overnight.
  
  1/8 pie - 168 calories 16 g carbohydrate, 5 g protein, 8 g fat 1
  starch, 1 protein, 1 fat & oils choice
  
  Source:  More Choice, the Canadian Diabetic Micro. Cookbook 1991 Catha
  McMaster & Charlotte Empringham
  
  Shared but not tested by Elizabeth Rodier, Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Salted Pumpkin Seeds
 Categories: Snacks, Diabetic
      Yield: 8 servings
 
      2 c  Water                               2 c  Pumpkin seeds
    1/4 c  Salt                           
 
  Use seeds of the Halloween pumpkin.
  
  Combine water and salt in saucepan.  Cook and stir until salt
  dissolves; cool.
  
  Add pumpkin seeds and soak overnight.  Drain thoroughly.  Pat seeds
  dry with paper towel.
  
  Place on a cookie sheet.  Bake at 300 F until seeds are dry, about 1
  hour.
  
  Yield 2 cups, 8 servings 1/4 cup 92 calories, 2 fat exchanges
  
  Source:  Diabetic High Fiber Cookbook by Mary Jane Finsand c. 1985
  Shared but not tested by Elizabeth Rodier, Oct 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin-Raisin Bread
 Categories: Diabetic, Breads/bm
      Yield: 15 servings
 
    1/3 c  Vegetable oil                       1 tb Baking powder
      2 tb Sugar                             1/2 ts Baking soda
      2    Eggs                              1/4 ts Salt
    3/4 c  Cooked or canned pumpkin            1 ts Ground cinnamon
      1 c  Unbleached enriched wt.flour      1/2 c  Raisins
      1 c  Whole wheat flour                 1/4 c  Lowfat milk or orange juice
 
  Beat together the oil, sugar, eggs, and pumpkin until light and
  fluffy. Combine the flours, baking powder, baking soda, salt,
  cinnamon and raisins in a bowl.  Stir into the creamed mixture with
  the milk or orange juice.
  
  Pour into an oiled 9 x 5 inch loaf pan.  Bake at 350 F for 40 to 45
  minutes.
  
  1/15 recipe - 153 calories, 1 bread, 1/2 fruit, 1 fat 23 grams
  carbohydrate, 3 grams protein, 6 grams fat 122 mg sodium, 117 mg
  potassium, 37 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Stuffed Pumpkin
 Categories: Fruits, Diabetic, Low-fat/cal
      Yield: 8 servings
 
      2 lb Pumpkin, washed                     1 ts Ground cinnamon
      2    Apples, cored, quartered          1/2 ts Ground nutmeg
    1/2 c  Pineapple chunks                  1/4 ts Ground cloves
    1/2 c  Broken walnuts                 
 
  Cut the top off the pumpkin and remove the seeds.  Place cut side
  down i a baking pan and bake at 350 F for about 40 minutes or until
  soft.
  
  With a metal spoon, scrape out the cooked pumpkin, leaving a 1/8 to
  1/4 inch thick shell.  Process the apples in a food processor until
  chunky. Add the remaining ingredients and process until just mixed.
  Spoon into the pumpkin shell.  Cover with the top.  Bake in 400 F
  oven for 45 minutes or until the filling is hot.
  
  1 serving 118 calories 18 gm carbohydrate, 3 gm protein, 5 gm fat, 3
  mg sodium, 376 mg potassium, 0 cholesterol.
  
  1 vegetable exchange, 1 fruit, 1 fat Source: Am. Diabetes Assoc.
  Holiday Cookbook by Betty Wedman 1986 Shared but not tested by
  Elizabeth Rodier Nov 93
 
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      Title: Sunny Citrus Cubes
 Categories: Diabetic, Desserts, Candies
      Yield: 16 servings
 
      4 tb Unflavoured gelatine                1 ts Orange extract
    3/4 c  Unsweetened grapefruit juice        2 tb Sugar
      2 c  Unsweetened orange juice          1/4 c  Walnuts, chopped (optional)
           -- boiling                     
 
  Soften gelatine in grapefruit juice.  Add orange juice, orange
  extract and sugar.  Stir until dissolved.  Pour into 8" square pan.
  Chill until partially set.  Sprinkle with walnuts if you wish. Tield:
  16 pieces, 2 inch x 2 inch
  
  1 serving without nuts contains 24 Calories - 1/2 fruit and vegetable
  choice. 1 serving with nuts contains 33 Calories - 1/2 fruit and
  vegetable choice 1/2 fats and oils choice.
  
  From Enjoy B.C. Fruit the Diabetic way (1982)
  
  (*) From The Kitchen of Gwynne and Jim Bodle (*)
 
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      Title: Swedish Cardamom Braid
 Categories: Diabetic, Vegetarian, Breads/bm
      Yield: 12 servings
 
      2 tb Active Dry Yeast                  1/4 c  Vegetable Oil
    1/2 c  Lukewarm Water (105 to 110          1    Egg
           -degrees)                       3 1/2    To 4 c Flour
    1/2 c  Milk, scalded                       1 ts Ground Cardamom
    1/4 c  Sugar                             1/2 c  Raisins, dark or golden
    1/2 ts Salt                           
 
  Combine the yeast and the lukewarm water.  Let stand until dissolved.
  Pour the hot milk over the sugar to dissolve it.  Pour the hot milk
  over the sugar to dissolve it. Add the salt and vegetable oil. Cool.
  
  Stir in the yeast mixture, egg, 3 cups of the flour and the cardamom
  into the sugar mixture. Add the raisins and extra flour. Beat until
  smooth. Turn the dough onto a lightly-floured surface. Knead until
  smooth and elastic.
  
  Transfer to a lightly-oiled bowl, cover with a damp towel and let
  rise in a warm place until doubled, about 1 hour.
  
  Punch down the dough and transfer to a lightly-floured surface.
  Divide into thirds. Roll each part into a 10-inch-long strand. Braid
  loosely. Place on a lightly-oiled baking sheet. Cover and let rise in
  a warm place until doubled, about 1 hour.
  
  Bake in a 350-degree oven for 30 to 35 minutes.
  
  Serves 12
  
  One Serving = Calories: 121 Carbohydrates: 17 Protein: 2 Fat: 5
  Sodium: 94 Potassium: 89 Cholesterol: 23
  
  Exchange Value: 1 Bread Exchange + 1 Fat Exchange
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
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      Title: Swiss Mocha Mix
 Categories: Diabetic, Beverages, Chocolate
      Yield: 4 servings
 
    1/2 c  Instant skim milk powder            2 tb Instant coffee
      2 tb Cocoa                          
 
  Combine ingredients in blender.  Blend at high speed until well
  mixed. Or place ingredients in a jar, seal and shake.  Makes 1/2 cup
  
  Each serving 2 tbsp, 32 calories 5 g carbohydrate, 3 g protein 1 milk
  choice (skim)
  
  Source:  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
  tested by Elizabeth Rodier Oct 93
 
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      Title: Thyme-Fig Fruitcake
 Categories: Cakes, Diabetic
      Yield: 12 servings
 
    1/2 c  Unsweetened apple juice           1/4 ts Baking soda
    1/2 ts Dried thyme                         6 tb Vegetable oil
      1 c  Finely chopped dried figs           2 tb Sugar
  1 1/4 c  Flour                               1    Egg
    1/4 c  Cornmeal                          1/4 c  Pine nuts, toasted
      2 ts Baking powder                  
 
  Combine the apple juice, thyme, and figs in a bowl.  Set aside for 10
  minutes.  Stir together the flour, cornmeal, baking powder, and
  baking soda in a bowl.
  
  Beat the oil, sugar and egg until well blended.  Pour the egg mixture
  into the flour.  Add the pine nuts and fig mixture.  Beat well.
  
  Pour the batter into an oiled and floured 9-inch round (or 8 inch
  square) baking pan.  Bake in 350 F oven for 40 to 50 minutes.  Cool
  for 5 minutes in the pan.  Remove from pan and cool thoroughly.
  
  1/12 recipe - 190 calories, 1 bread, 1 fruit, 1 1/2 fat exchange 27
  grams carbohydrate, 3 grams protein, 8 grams fat 66 mg sodium, 156 mg
  potassium, 23 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
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      Title: Unsalted Pumpkin Seeds
 Categories: Snacks, Diabetic
      Yield: 1 servings
 
      1 c  Pumpkin seeds, rinse & dry               Salt, optional
 
  Rinse seeds in water to clean fibers.  Pat lightly dry with paper
  towel. In a glass pie plate, arrange in an even layer 1 cup seeds.
  Sprinkle lightly with salt (optional).  Microwave (high) 5-7 minutes
  or until seeds are crisp, stirring every minute.  Rest 5 minutes.
  
  1/4 cup 92 calories, 2 fat exchanges (from Salted Pumpkin Seeds
  recipe, Diabetic High Fiber Cookbook by Mary Jane Finsand)
  
  Let's Cook Microwave by Barbara Harris Shared but not tested by
  Elizabeth Rodier Oct 93
 
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      Title: Basic Sugarless Vegetarian Mincemeat
 Categories: Fruits, Diabetic, Low-fat/cal
      Yield: 12 servings
 
      3 c  Apple pulp, some skins            3/4 ts Nutmeg
    1/2 lg Lemon with peel, ground           3/4 ts Cloves
      1 md Orange with peel, ground          3/4 ts Allspice (optional)
      1 c  Seedless raisins, ground          1/2 ts Salt (optional)
      1 c  Seedless raisins whole              2 tb Flour (or 1 tb arrowroot fl)
      1 c  Currants (or more raisins)        1/4 c  Date sugar (optional)
      2 ts Cinnamon                        1 1/2 ts Rum flavoring (optional)
 
  Quarter and core apples, but do not peel.  Grind in old-fashioned meat
  grinder (food processor makes them too fine), using medium-coarse
  blade. Remove seeds from lemon and orange, grind and add to apples.
  Grind 1 cup raisins.
  
  Mix all ingredients except rum flavoring in large bowl, stirring in
  spices and flour, then date sugar if desired.  Add flavoring and mix
  again. Place in covered bowl or other container with tight lid;
  refrigerate at least one week before using or canning.  (1/2 inch
  head space, boiling water bath 20 min for pints after water returns
  to boil, longer for altitudes over 1000 ft.)  If any jars fail to
  seal, freeze for later use.
  
  To freeze after refrigerating for the recommended week, place in clean
  freezer containers or jars, leaving 1/2 inch at top.  Cover with
  clean lids and place in sharp-freeze section of freezer until frozen.
  Thaw overnight in the refrigerator before using.  Makes 1 quart,
  enough for 2 8-inch pies.
  
  1/4 cup 116 calories, 2 diabetic fruit exchanges Protein 1, fat 0,
  carbohydrate 28 grams, 0 cholesterol If salt omitted, 1/4 cup
  contains 7 mg sodium.
  
  Source:  Canning and Preserving without Sugar by Norma M. MacRae, R.D.
  Third Edition 1993 ISBN 1-56440-163-4 Shared but not tested by
  Elizabeth Rodier Oct 93
 
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      Title: Whole-Wheat Granola
 Categories: Diabetic, Snacks
      Yield: 7 servings
 
      1 c  Regular oats, uncooked            1/4 c  Vegetable oil
    3/4 c  Whole-wheat flour                 1/4 c  Honey or substitute
    1/2 c  Wheat germ                          2 tb Orange juice
    3/4 ts Cinnamon                          1/4 c  Flaked coconut
    1/4 ts Salt (optional)                     2 tb Sliced almonds
 
  This is 1/4 original recipe.
  
  Mix first 5 ingredients in electric mixer.  Combine oil, honey, and
  juice and pour over mixture.  Mix until completely blended.
  
  Spread evenly in a shallow pan and bake in 250 F oven for 45 minutes.
  Stir in coconut and almonds and bake 30 minutes more.  Cool and stir
  in raisins.
  
  * 1/2 cup serving - 227 calories*  1 starch, 1 fruit, 2 fat
  exchanges. * 27.9 grams carbohydrate, 4.7 grams protein, 11.9 gm
  fat*, 4 gm fiber * 98.4 mg sodium, 189.1 mg potassium, 0 cholesterol
  *NOTE: To cut calories and fat, reduce the coconut and oil by a third.
 
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      Title: Tourtiere
 Categories: Diabetic, Main dish, Beans
      Yield: 8 servings
 
      1 lb Lean ground pork (try beef)       1/4 ts Ground nutmeg
      2    Cloves garlic, minced             1/4 ts Freshly ground black pepper
      1    Onion, finely chopped               1 pn Cloves
      1 ts Salt                                1 c  Chicken stock
      1 ts Crumbled sage                   1 1/2 c  Cooked red kidney beans mash
    1/2 ts Ground allspice                          Double-crust pastry
 
  The recommended Gluten-Free Pastry adds 184 calories, 1 starch
  choice, 1 1/2 fat.  Try serving the filling hot with potatoes or
  toast, or with a breadcrumb topping, or serve in a home made tortilla.
  
  Stir-cook ground meat and onion until meat is no longer pink. (Regular
  ground meat is much less expensive than lean.) Drain fat and return
  meat to the pan, add spices and stock.  This will take about 15
  minutes.
  
  Stir in mashed beans and simmer until liquid is just evaporated, about
  another 15 minutes.  Cool filling about 30 minutes if making pie
  crust. Serve hot immediately, refrigerate cooled mixture up to 3
  days, or freeze cooled portions up to 3 months.
  
  1/8 recipe - 292 calories, 1 1/2 starch, 2 protein, 1 fat choice 12
  grams total fat, 3 grams saturated fat, 18 mg cholesterol, 16 grams
  protein, 28 grams carbohydrate, 454 mg sodium, 517 mg potassium, high
  fibre
  
  Adapted from Full of Beans by Violet Currie & Kay Spicer 1993 Shared
  but not tested by Elizabeth Rodier Jan 94
 
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      Title: Gluten-Free Pastry
 Categories: Allergy, Diabetic, Pies
      Yield: 8 servings
 
  1 1/2 c  Whole bean flour (try puree)      1/2 ts Salt
    1/4 c  Cornstarch                          6 tb Vegetable shortening
      1 tb Cornmeal                            1    Egg white
      1 ts GF baking powder                  3/4 c  Cold water
 
  Bean flour is a new product being promoted by the Ontario Coloured
  Bean Growers of Ontario.  If not available to you, try white bean
  puree. Less fat is required with bean flour than whole wheat flour
  for pastry.
  
  Stir together dry ingredients, then cut in shortening until mixture is
  crumbly using pastry blender or 2 knives.  Try adding puree
  alternately with shortening.
  
  Whisk together egg white and a little less water if using bean puree.
  Stir into dry ingredients to make a soft dough.  Divide dough in
  half. Roll dough out to 1/8" thickness on a cornstarch dusted
  surface, between layers of waxed paper or layers of plastic wrap.
  Press into pan, patching if necessary.
  
  For pie shell or single crust: Trim edge leaving half-inch overhang
  to tuck under and flute edge. Line inside of pastry shell with piece
  of foil. Bake at 400 F for 15 minutes or until edges are golden
  brown, remove foil.
  
  For double-crust pie: Trim edge, fill, roll top pastry. Tuck 1/2 inch
  overhang under edge of bottom crust, press firmly together. Flue
  edges. Cut steam vents. Bake as recipe directs for filling.
  
  Makes 1 double-crust, 2 single pie shells or 24 medium tart shells.
  
  Double crust:  184 calories, 1 starch, 1 fat choice 8 grams total
  fat, 2 grams saturated, 0 mg cholesterol, 4 grams protein, 18 grams
  carbohydrate, 44 mg sodium, 274 mg potassium.  High fibre.
  
  Adapted from Full of Beans by Violet Currie & Kay Spicer, 1993 Shared
  but not tested by Elizabeth Rodier Jan 94
 
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      Title: Taro
 Categories: Diabetic, Vegetables
      Yield: 4 servings
 
      4    Taro corms                          2    Garlic cloves, crushed (opt)
    1/4 c  Chard, chopped (optional)                Oyster or other dip sauce (o
 
  Other names for taro are dasheen, elephant's ear, nampi, arum lily,
  cocoyam, yautia, malagna, eddo and kolokassi.  Asiatic people steam,
  boil or stew taro.  Hawaiians make poi from it and also stew the
  leaves.
  
  Peel the taro.  Soak in cold water until ready to cook. Boil in water
  to cover, or steam in a bamboo steamer.  Serve plain as you would
  boiled potato.
  
  To season taro, drain and cut into cubes while still hot.  Combine
  with chard and garlic.  Heat a wok or skillet with just enough
  vegetable oil to coat the bottom.  Stir-fry taro mixture for 1
  minute. Serve hot or cold with dipping sauce if desired.
  
  1/2 cup without any optional ingredients - 92 calories, 1 1/2 starch
  exch. 22 grams carbohydrate, 2 grams protein, 10 mg sodium, 319 mg
  potassium
  
  Adapted from Diabetic Cooking from Around the World by V. Chantiles
  1989 Shared but not tested by Elizabeth Rodier Jan 94.
 
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      Title: Chocolate Smunchies
 Categories: Diabetic, Desserts
      Yield: 35 servings
 
      1 pk Sugar-free chocolate pudding       70    Graham cracker squares
      2 c  Nonfat milk                              Low-cal whipped topping
      3 c  Peanut butter                  
 
  MY NOTE:  The first time you might want to use just part of the
  pudding for smunchies.  Some whipped topping recipes and mixes freeze
  OK for a few days but haven't tested any longer than a week.
  
  Mix chocolate pudding according to directions on package using nonfat
  milk. Cool thoroughly.  Mix peanut butter with pudding.  Drop 1 Tbsp.
  onto 1 square graham gracker.  Place (1 Tbsp ?) low-calorie whipped
  topping on top of pudding mixture, cover with second graham cracker
  square. Freeze until ready to use.
  
  each serving - 200 calories, 1 starch, 1 med. fat meat, 1 fat 17 grams
  carbohydrate, 8 grams protein, 12 grams fat, 142 mg sodium
  
  Adapted from Exchanges for All Occasions by Marion Franz 1993 edition
  Shared but not tested by Elizabeth Rodier Jan 94
 
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      Title: Homemade Granola
 Categories: Diabetic, Snacks
      Yield: 26 servings
 
      4 c  Uncooked quick oatmeal            1/4 c  Granulated sugar substitute
      1 c  Chopped peanuts (no skins)        1/3 c  Vegetable oil
    1/2 c  Grape Nuts                        1/2 c  Wheat germ
    1/2 c  Bran                              1/2 c  Raisins
 
  Spread the oatmeal on a cookie sheet and heat in a 350 F oven for 10
  minutes.  Combine all but the wheat germ and raisins.  Bake on an
  ungreased cookie sheet or pan for 20 minutes, stirring once to brown
  evenly.
  
  Allow mixture to cook (?) in the oven.  Add wheat germ and raisins.
  Refrigerate in glass jars or plastic containers. 6 1/2 cups.
  
  1/4 cup serving = 140 calories, 1 starch/bread, 1 fat exchange 15
  grams carbohydrate, 5 grams protein, 7 grams fat, 57 mg sodium
  
  Adapted from Exchanges for all Occasions by Marion Franz, M.S., R.D.,
  C.D.E. Third Edition 1993  ISBN 1-56561-005-9 Shared but not tested by
  Elizabeth Rodier Jan 94.
 
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      Title: Marshmallow Crispies
 Categories: Diabetic, Rice, Cooky/bars
      Yield: 25 servings
 
      1 tb Vegetable oil                       4 c  Crisp rice cereal
     40 lg Marshmallows (4 cups mini)     
 
  Greas large saucepan with cooking oil.  Add marshmallows and melt
  over low heat; watch carefully.  Quickly stir in cereal; mix well.
  With buttered spoon (or spoon dipped in water), press into greased 8
  inch square pan. Cut into 25 squares.
  
  1 square = 60 calories, 1 fruit exchange 15 grams carbohydrate, trace
  protein, trace fat, 39 mg sodium
  
  Adapted from Exchanges for All Occasions by Marion J. Franz, Third
  Edition 1993. ISBN 1-56561-005-9  Shared but not tested by Elizabeth
  Rodier Jan 94.
 
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      Title: Crispy Oatmeal Cookies
 Categories: Diabetic, Cooky/bars
      Yield: 36 cookies
 
    1/3 c  Butter (margarine)                  1 c  Quick rolled oats
    1/3 c  Lightly packed brown sugar          1 ts Cinnamon
    1/4 c  Warm water                        1/2 ts Baking soda
      1 c  Flour, divided 1/4 cup aside   
 
  My note:  these keep fairly well in a covered container, and freeze
  well according to the cookbook.  Try ginger (used in some Australian
  ANZAC cookies) instead of cinnamon.
  
  Cream butter and sugar together thoroughly, then beat in water.  Set
  aside 1/4 cup flour for rolling.  Mix together the remaining dry
  ingredients, then stir them into the creamed mixture.
  
  Add the remaining flour gradually to the dough until it is stiff
  enough to roll.  Divide the dough into 3 lumps about the same size.
  Roll each lump of dough out about 1/8 inch thick and cut into 12
  pieces about the same size. This is much easier than trying to use a
  cookie cutter if you need to know cookies per serving.
  
  Place on a lightly greased cookie sheet.  Bake at 350 F about 10
  minutes or until golden brown around the edges.  Remove from pan,
  cool. Store in a covered container.  Makes about 36 cookies.
  
  3 cookies per serving:  126 calories, 1 starch choice, 1 fats choice
  16 grams carbohydrate, 2 grams protein, 6 grams fat.
  
  Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared and
  tested by Elizabeth Rodier Jan 94.
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Chiffon Pie
 Categories: Desserts, Diabetic, Low-fat/cal
      Yield: 8 servings
 
      3 tb Margarine                           3 tb Sugar
    3/4 c  Graham wafer crumbs               1/2 ts Lemon peel, grated
    1/4 ts Cinnamon                          1/8 ts Salt
    1/4 ts Nutmeg                            1/4 c  Lemon juice
    1/8 ts Allspice                          1/2 c  Sweetener equiv. to sugar
      1 tb Unflavored gelatine (1 pkg)       1/3 c  Powdered skim milk
    1/2 c  Water                             1/3 c  Ice water
      2    Eggs, separated                     1 tb Lemon juice
 
  Melt margarine in a pie plate at high for 30-45 sec.  Combine graham
  crumbs and spices.  Add to pie plate and combine well with a fork.
  Spread evenly over bottom of pie plate.  Microwave at high for 3-5
  min, watching carefully to prevent scorching.  Allow to cool before
  filling.
  
  In a large measure, sprinkle gelatin on 1/2 c water.  Allow to
  soften. In a separate bowl, combine egg yolks, sugar, lemon peel,
  salt and 1/4 c lemon juice.  Microwave at medium for 5-8 min until
  mixture comes to a boil stirring every 2 min.  Add gelatin and
  sweetener and mix well. Refrigerate until slightly thickened.
  
  Beat egg whites, powdered milk, ice water and 1 tb lemon juice until
  stiff. Carefully fold gelatin mixture into egg whites.  Pour into
  crust. Refrigerate for 2 hours before serving.
  
  Each serving 1/8 pie, 1 starch, 1 fat choice 15 g carb, 4 g protein,
  5 g fat, 115 calories
  
  Source:  More Choice, The Canadian Diabetes Microwave Cookbook by
  Catha McMaster & Charlotte Empringham 1991
  
  Shared by Elizabeth Rodier July 1993
 
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      Title: Lemon Pie
 Categories: Desserts, Diabetic, Low-fat/cal
      Yield: 8 servings
 
           CRUST                               1 c  Water
      8    Graham crackers,crushed 3/4c        3 tb Lemon juice
      3 tb Melted margarine                    2 tb Cornstarch
      2 tb Sugar                               1    Lemon rind grated
           FILLING                             1 tb Margarine
      2 lg Egg whites at room temp.            3 dr Yellow food coloring
    1/4 ts Cream of tartar                     8 pk Equal 1 gr (16 tsp aspartame
    1/4 c  Sugar                          
 
  Combine crust ingredients in 9" pie plate and mix with fingers.  Press
  crumbs evenly around edges and on the bottom of pie tin.  Bake at 350
  F for 6 min.  Cool before filling.
  
  FILLING Beat egg whites until frothy. Add cream of tartar and
  continue to beat at high speed, gradually adding sugar until meringue
  is stiff.
  
  Combine water, lemon juice and cornstarch in a small saucepan and stir
  until smooth.  Add lemon rind, margarine and food coloring to
  cornstarch mixture and cook and stir over moderate heat until
  thickened and the starchy taste is gone.  Remove from heat.
  
  Mix sweetener into hot cooked mixture.  Fold hot cooked mixture into
  meringue and mix lightly but thoroughly.
  
  Pour filling into crust and refrigerate until firm.  8 servings.
  
  Per serving, including crust: 132 cal, 18 gm cho, 2 gm pro, 6 gm fat,
  130 mg NA 1 bread, 1 fat exchange
  
  Source:  The New Diabetic Cookbook by Mabel Cavaiani c. 1989 Shared by
  Elizabeth Rodier July 1993
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Banana Health Loaf
 Categories: Diabetic, Breads/bm, Low-fat/cal
      Yield: 14 servings
 
  1 1/2 c  Whole wheat flour, divided        1/2 ts Salt
    1/2 c  Coconut, unsweetened shredd.        1 c  Mashed banana (3 small)
      2 ts Baking powder                       3 tb Vegetable oil
    1/2 ts Baking soda                         2 tb Liquid honey
 
  Suggestion:  reserve 1/4 cup flour.  Low fat recipes have a tendency
  to be too dry.  Bake about 35 min in 9x5 loaf pan or muffin cups if
  8x4 pan not available.
  
  Mix together 1 1/4 c. of flour, coconut, baking powder, baking soda
  and salt in a bowl.  Combine banana, oil and honey.  Stir into flour
  mixture quickly but gently until just combined.  Add part of the
  remaining 1/4 cup flour if needed.  Batter will be lumpy.
  
  Spread batter evenly in a lightly greased (and/or waxed paper lined)
  8x4 loaf pan.  Bake at 350 F about 45 min until tester inserted in
  center comes out clean.  Cool 10 min in pan. Turn out of pan, cool
  completely on rack. Wrap in waxed paper and store overnight before
  slicing.
  
  Makes 14 servings, each about 1/2 inch thick when 8x4 pan used. 1
  starchy choice, 1 fats & oils choice 16 g carbohydrate, 2 g protein,
  4 g fat, 108 calories
  
  Source:  Choice Cooking, Canadian Diabetes Association c. 1986 Shared
  by Elizabeth Rodier 6/93
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fruitcake
 Categories: Cakes, Diabetic
      Yield: 15 servings
 
    1/2 c  Snipped dried figs                  2 c  Whole wheat flour
    1/2 c  Chopped dates                     1/2 c  Wheat germ, toasted
    1/2 c  Chopped prunes                      1 tb Baking powder
      1 c  Crushed pineapple                   1 ts Baking soda
      1 c  Dark raisins                        1 ts Ground cinnamon
      2 c  Chopped apple (1 med. size)       1/2 ts Ground nutmeg
    1/2 c  Chopped walnuts                     2    Eggs
    1/2 c  Orange juice                   
 
  Combine the figs, dates, prunes, pineapple, raisins, apple, walnuts,
  and orange juice in a bowl.  Add the remaining ingredients and mix
  well.
  
  Pour into a lightly oiled 10 inch tube pan.  Bake in 350 F oven for
  40 to 50 minutes.
  
  1/15 cake - 193 calories, 1 bread, 1 1/2 fruit, 1 fat exchange 37
  grams carbohydrate, 5 grams protein, 4 grams fat 117 mg sodium, 349
  mg potassium, 37 mg cholesterol
  
  Source :  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Macaroni, Cheese and Tomatoes
 Categories: Diabetic, Vegetarian, Cheese
      Yield: 2 servings
 
    1/2 c  Elbow macaroni                      1 pn Pepper
      1 c  Canned tomatoes or sauce          1/2 c  Shredded Cheddar cheese
    1/4 ts Basil or dillweed                   1 tb Crushed cornflakes
    1/4 ts Prepared mustard               
 
  Cook macaroni according to package directions, drain.  Break up
  tomatoes in their juice in a 4 cup casserole dish.  Stir in basil,
  mustard and pepper. Add macaroni and cheese, mix lightly.
  
  Sprinkle with cornflake crumbs or bread crumbs.  Bake at 350 F about
  30 minutes or until crumbs brown and mixture is bubbly.
  
  1/2 recipe = 230 calories, 1 protein, 1 starch, 1 fruit/veg, 1 fat
  choice 24 grams carbohydrate, 11 grams protein, 10 grams fat.
  
  Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared and
  tested by Elizabeth Rodier Jan 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peanut Butter Pie
 Categories: Diabetic, Chocolate, Pies, Desserts
      Yield: 8 servings
 
  1 1/4 c  Hot water;                          3 tb Flour;
    1/4 c  Creamy Peanut Butter;               3 tb Cornstarch;
      1 oz Chocolate;                          2    Egg yolks,slightly beaten
      2 tb Granulated Sugar Replacemant        1 ts Vanilla extract;
  1 1/4 c  Skim evaporated milk;               9    Inch pie shell, baked;
 
  Combine water, peanut butter and baking chocolate in top of double
  boiler. Cook and stir over simmering water until peanut butter and
  chocolate are melte.  Stir in sorbitoled and granulated sugar
  replacement. In a bowl, blend milk, flour and cornstarch together
  until smooth; gradually pour small amount of chocolate mixture.  Cook
  and stir 2 minutes longer. Remove from heat; stir in vanill.  Cool
  and stir 2 minutes longer. Remove from heat; stir in vanilla.  Cool
  slightly. Pour into baked pie shell. Chill in refrigerator until sit,
  at least 2 hours.
  
  Food exchange per serving:  1 HIGH-FAT MEAT EXCHANGE + 1 FAT EXCHANGE
  + 1/2 FRUIT EXCHANGE + PIECRUST EXCHANGE
  
  Source: The Diabetic Chocalate Cookbook by Mary Jane Finsand
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Quinoa Salad
 Categories: Diabetic, Nuts/grains, Vegetarian, Vegetables, Salads
      Yield: 9 servings
 
  1 1/2 c  Quinoa                            1/4 c  Dill, cilantro, or parsley
      3 c  Water                                    -finely chopped
      1    Green bell pepper; chopped          1    Receipe Savory Salad Dressin
      1    Red bell pepper; chopped                 -or Honey-Vinegar dressing
    1/4 c  Scallion; chopped                        Freshly ground pepper to tst
    1/4 c  Red onion; chopped             
 
  Rinse the quinoa well before cooking to remove its slightly bitter
  coat. Place the quinoa and water in a saucepan.  Bring to a boil,
  cover, reduce the heat, and simmer for about 15 minutes, or until the
  liquid is absorbed.
  
  Combine the chopped vegetables in a bowl, including the fresh chopped
  herb of your choice.  Mix well.  Add the cooked quinoa.  Toss gently
  and add dressing of your choice.  Mix well.  Add the cooked quinoa.
  Toss gently and add dressing of your choice.  Toss again and add
  pepper to taste. Cover and chill for at least 2 hours before serving.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGES
  + 1 VEGETABLE EXCHANGE
  Nancy O'Brion NOTES:
  (I would make this work for me as a diabetic.  I'm ENJOY salads of any
  kind.)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: A Happy Home Recipe
 Categories: Diabetic, Main dish, Info/help
      Yield: 1 family
 
      4 c  Of love                             5    Spoons of hope
      2 c  Of loyalty                          2    Spoons of tenderness
      3 c  Forgiveness                         4 qt Of faith
      1 c  Friendship                          1    Barrel of laughter
 
  Take love and loyalty, mix them throughly with Faith.  Blend it with
  tenderness, kindness and understanding.  Add friendship and hope,
  sprinkle abundantly with laughter.  Bake it with sunshine.  Serve
  daily with generous helpings
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cousous Topped with Almonds
 Categories: Diabetic, Nuts/grains, Side dishes, Vegetarian, Fruits
      Yield: 12 servings
 
MMMMM------------------------THE COUSCOUS-----------------------------
  1 1/2 c  Dry couscous;*                      1 c  Green beans; cut into 1"
  1 1/2 c  Boiling water                            -pieces
      1 c  Carrots;                          1/3 c  Red onions; sliced
      1 lg Bell pepper; green,red, or        1/3 c  Currants or raisins;
           -yellow or all!!                    2 tb Almonds; toasted and chopped

MMMMM--------------------------MARINADE-------------------------------
    1/4 c  Canola oil;                         3 tb Lemmon juice;
    1/2 c  Orange juice;                     1/2 c  Fresh parsley; chopped
    1/4 ts Cinnamon;                           1 tb Fresh dill; mixed
 
  *Couscous is available in large supermarkets or specialty stores
  
  Place the couscous in a large bowl; stir in the boiling water.  Cover
  and let sit for 10 to 15 minutes, stirring once or twice with a fork
  to fluff. Steam the carrots, pepper, and green beans until just
  tender. The time varies with the vegetable.  Pepper takes about 1 to
  2 minutes; green beans take about 2 minutes; carrots take about 4
  minuutes. Add to the couscous. Gently stir in the red onion,
  currants, and almonds. Whisk all the ingredients for the marinade
  together. Add to the coucous mixture and allow this final mixture to
  chill for 2 hours to in a covered bowl in the refrigerator, or until
  cool throughtout. Don't allow the couscous to sit any longer than
  this or it will become mushy. One serving(1/12 mixture, about 1/2
  cup) (1/2 cup does this mean that we must have 10 other people over
  for lunch, you all come!)
  
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  (THERE IS VEGETABLES LISTED IN THE ABOVE INGREDIENTS, YET THERE IN
  NOT VEGETABLE EXCHANGE THAT IS LISTED) CAL: 155; CAR: 23gm; PRO: 4g;
  FAT: 5g; CHO: 0mg; SOD: 8mg;
  
  Source: Diabetes Forecast; February 1994
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Dieter's Taco Salad
 Categories: Diabetic, Low-fat/cal, Salads, Mexican, Cheese
      Yield: 4 servings
 
      1 lb Ground beef; lean                 1/4 ts Garlic powder;
      1 md Onion,                              1 tb Water;
      1 lg Green pepper, chopped               4 x  Tortillas; 8-inch
      8 oz Tomatoe sauce; no-salt              4 c  Lettuce; shredded
      1 tb Vinegar;                           12 x  Tomatoes; cherry, halved
      1 ts Mustard; dry                        1 md Carrot; medium, shredded
    1/2 ts Pepper; red, crushed              1/4 c  Parmesan cheese, grated
    1/2 ts Basil; dried, crushed          
 
  NUTRITION INFORMATION PER SERVING:  353 cal., 30g pro., 30g carbo.,
  13g fat 85mg chol., 201mg sodium. Cook beef, onion, and 1/4 cup of
  green pepper till beef is brown; drain. Add next 7 ingredients. Bring
  to boil; reduce heat.  Simmer 15 minutes. Warm foil-wrapped tortillas
  in a 350F oven for 10 minutes.  Spray 4 10-ounce casseroles with
  nonstick spray coating; press 1 tortilla into each. Bake in a 350F
  oven for 15 minutes. divide lettuce among 4 plates. Place a tortilla
  on each plate. Spoon beef mixture into tortillas.  Top with remaining
  green pepper, tomatoes, carrot, and cheese. BETTER HOMES AND GARDENS
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Asparagus and Carrots
 Categories: Diabetic, Vegetables, Low-fat/cal
      Yield: 6 servings
 
    1/2 lb Carrots; small                      1 ds Lemon pepper;
      8 oz Asparagus spears; frozen          1/8 c  Lemon juice;
 
  PER SERVING:  26 cal., 1g Pro., 6g Carbo., 0g fat, 0mg Chol., 19mg
  Sodium Wash, trim, and peel samll carrots. Place carrots in a steamer
  basket above boiling water. Cover and steam about 15 minutes or till
  crisp- tender. Rinse carrots in cold water; drain. Meanwhile, cook
  frozen asparagus spears according to package. Rinse asparagus in cold
  water; drain. Cover and chill drained carrots and asparagus.  To
  serve, arrange carrots and asparagus on a platter. Sprinkle with a
  little lemon juice and lemon pepper. BETTER HOMES AND GARDENS
  Food Exchanges per serving: 1 VEGETABLE EXCHANGE
  
  Nancy O'Brion's Notes:
  The Asparagus and Carrots made 1/3 cup per 1 person...you  could have
  a free salad also.  This was very taste....even a family member that
  don't like cooked carrots, like these cook carrots.  Also we just
  nuked in the mircowave stove for about 10 minutes.  The lemon juice
  and the lemon pepper really did make a nice change for us. (are tryig
  hard to cut back on the fat.)  Used fresh asparagus.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pork Chops Dijon
 Categories: Diabetic, Low-fat/cal, Meats
      Yield: 4 servings
 
      4    Pork loin chops; 1/2 thick          2 tb Italian salad dressing; *
      1 md Onion;                            1/4 t  Pepper;
      3 tb Dijon-style mustard;           
 
  * low-calorie dressing
  
  PER SERVING: 248 cal., 25g Pro., 2g Carbo., 14g fat, 80mg Chol., 390
  Sodium Trim excess fat from chops. Spray a 10-inch skillet with
  nonstick spray coating.  Brown chops on both sides in hot skillet.
  Remove chops. Add onions; cook and stir over medium heat 3 minutes.
  Push onions aside; return chops to skillet.  Combine mustard,
  dressing and pepper; spread over chops. Cover; cook over medium-low
  heat 15 minutes or till meat is tender. BETTER HOMES AND GARDENS
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Orange-Jicama Salad
 Categories: Diabetic, Salads, Mexican
      Yield: 2 sweet ones
 
           Butter lettuce leaves;                   Salt;
      1 tb Fresh orange juice;                      Freshly ground pepper;
      1 lg Orange; peeled/sliced             1/2 c  Red onion; chopped
      1 ts White wine vinegar;                 1 T  Minced fresh cilantro;
      1 c  Jicama; julinanna chopped           3 T  Olive oil;
 
  Line plates with lettuce.  Top with orange slices.  Mound with jicama.
  Sprinkle with chopped red onion.  Blend juice, vinegar, salt & pepper
  in small bowl.  Whisk in oil in thin stream.  Spoon over salads.
  Garnish with minced cilantro. (I enjoy Jicama as good food with Hot
  sauce for dipping in.)
  
  (Nancy O's notes: Jicama was good, but the rest was kinda not my
  taste. It should be done right, but I sort of just dumped it all in a
  bowl and mixed. A salad plate for each serving...too many dishes used
  and no dishwasher!)
  
  Food Exchanges per serving: 1 FRUIT EXCHANGE + 1 VEGETABLE EXCHANGE +
  1 FAT EXCHANGE + 1 STARCH/BREAD EXCHANGE
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrots in Orange-Basil Butter
 Categories: Diabetic, Vegetables, Herb/spice
      Yield: 2 servings
 
      2    Med. Carrots *                      1 tb Margarine; (YES! YES!)
      1 T  Water                             1/8 ts Finely Shredded Orange Peel
      1 T  Butter;(NO! NO!)                    1 pn Pinch Dried Basil, Crushed
           -=OR=-                                   Snipped Parsley (Opt.)
 
  *  Carrots should be cut into julienne strips.
  
  Place carrot strips in a 1-quart casserole. Sprinkle with water.
  Micro-cook, covered, on 100% power for 2 to 3 minutes or just till
  carrot strips are crisp-tender.  Let stand, covered, while preparing
  butter mixture.  For butter mixture, in a custard cup combine butter
  or margarine, orange peel, and basil. Micro-cook, uncovered, on 100%
  power about 30 seconds or till butter or margarine is melted. Drain
  Carrots. Drizzle butter mixture over carrot strips. Garnish with
  snipped parsley, if desired.
  Food Exchnage per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
  (Again I would make this work for me.....Since the diabetic is in
  large part is veggies! Veggies!. Just to have a varity of way fixing
  veggies will help me to follow the diet.)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Asparagus (Generic)
 Categories: Diabetic, Low-fat/cal, Vegetables
      Yield: 1 servings
 
           Asparagus                       1 1/2 lb For 4 servings.
 
  Asparagus is low-calorie and spiked with vitamins A &b C. Allow about
  To Prepare: Break off tough ends as far down as stalks snap easily.
  For spears, tie with string. Or, cut each stalk into 1 inch pieces.
  Cooking Spears: In deep, narrow pan or asparagus pot, heat 1" salted
  water to boiling. Place asparagus upright in pot. Heat to boiling,
  reduce heat. Boil uncovered for 5 minutes. Cover and boil 2-3 minutes
  longer. Drain. Cooking pieces: Cook lower stalk pieces uncovered in
  1" boiling water for 6 minutes. Add tips, cover, and cook until
  tender, about 1-2 minutes. Drain. Steaming: Place steamer or basket
  in 1/2" water (water should not touch basket). Place asparagus in
  basket. Cover tightly and heat to boiling. Reduce heat and steam
  until tender, about 6 minutes. Microwave: Cover and nuke asparagus
  spears or 1" pieces and 1/4 c water in 2 qt casserole on high 4
  minutes. Turn asparagus over. Cover and nuke until tender crisp,
  about 3 minutes longer. Let stand 1 minute and drain.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Asparagus with Toasted Pine Nuts & Lemon Vinai
 Categories: Diabetic, Vegetables, Low-fat/cal, Nuts/grains
      Yield: 4 servings
 
      1 lb Asparagus, fresh spears           1/2 t  Salt
      3 T  Pine nuts                         1/2 t  Basil, dried whole
    1/4 c  Olive oil                         1/2 t  Oregano, dried whole
      1 T  Lemon juice, fresh                       Pepper, freshly ground
      1    Clove garlic, crushed          
 
  Snap off tough ends of asparagus. Remove scales from stalks with
  knife or vegetable peeler, if desired. Place spears in a steaming
  rack over boiling water; cover and steam 4-5 minutes or until spears
  are crisp-tender. Transfer to a serving platter. Sautee pine nuts in
  a small skillet over medium heat 2-3 minutes, until browned. Set
  aside. Combine olive oil and remaining ingredients in a medium
  saucepan; stir with a wire whisk to blend. Cook over medium heat 2-3
  minutes or until thoroughly heated, stirring constantly. Pour over
  asparagus. Sprinkle with pine nuts. Let stand to room temperature
  before serving.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cabbage Casserole
 Categories: Diabetic, Vegetables, Meats, Casseroles
      Yield: 6 servings
 
      1 md Onion; chopped                    1/2 ts Salt;
      1    Stalk Celery; chopped               1 md Cabbage; shredded
      3 tb Margarine;                          2    Apples; sliced thin
    3/4 lb Lean Ground Beef;              
 
  Preheat oven to 350 deg F. In skillet, saute onion and celery in
  margarine 2 minutes. Add beef and salt and stir another 2 minutes.
  Spread half the cabbage in 2 qt baking dish and cover with half the
  apples and all the meat mixture. Add remaining cabbage and apple
  slices. Cover and bake 1 hour. Nice with mashed potatoes or noodles.
  Food Exchange per serving: 1 LEAN-MEAT EXCHANGE + 1 VEGETABLE EXCHANGE
  + 1 FAT EXCHANGE IF THAT + 1 FRUIT EXCHANGE
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Homemade Chips, Lo Fat, Lo Cal
 Categories: Diabetic, Vegetables, Side dishes, Low-fat/cal
      Yield: 4 servings
 
      1    Unpeeled baking potatoe             2 T  Fat free Italian dressing
 
  Preheat oven to 500F.  Lightly spray cookie sheet with vegetable
  cooking spray.  Slice unpeeled baking potato into very thin slices.
  In bowl, toss potatoe slices with dressing until evenly coated.
  Arrange potatoes in single layer on cookie sheet.  Bake about 20 min.
  or until lightly browned on both sides, turning once after 10 min.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Red Cabbage Ii
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 sweet ones
 
      1 t  Oil;                              1/2    Bay leaf;
    1/2 c  Onion; finely chopped;              1 T  Sugar;
      4 c  Red cabbage; coarse shredded             (sugar substitute, please)
      1 c  Peeled apple; chopped           1 1/2 T  White vinegar;
      2    Whole cloves;                  
 
  In a heavy skillet, heat oil over medium high heat. Add onion and
  saute until tender. Add cabbage, apple, cloves and bay leaf. Cover
  and simmer about 20 min or until cabbage is tender. If cabbage gets
  dry, add a small amount of water. Add sugar and vinegar to cabbage
  mixture; toss gently. Cover and cook about 5 min longer. Cal 45; Fat
  1g. Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/4 FRUIT
  EXCHANGES + 1 FAT EXCHANGES.
  Nancy O'Brion's NOTES:
  
  I have no idea what this is like, but this is on my "to try" list.
  This one I will make it for us.....
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Asparagus with Mushrooms and Fresh Coriander
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 servings
 
      1 lb Fresh Asparagus;                    2 tb Shallots;
      2 tb Butter; (yea! right!)             1/2 ts Salt;
           -=OR=-                              1    Freshly ground black pepper;
      2 tb Margarine;                          4 tb Fresh coriander; chopped
    1/2 lb Mushrooms; sliced (2 cups)     
 
  Trim off tough part of asparagus stalk, about 2 to 3 inches from
  bottom. Use a vegetable peeler to scrap asgaragus to about 1 inch
  from top. Cut asparagus on diagonal into 1 inch pieces. Melt butter
  in a non stick frying pan.  Add mushrooms and cook over high heat,
  tossing and shaking, until mushrooms are lightly browned. Add
  asparagus. Cook, stirring and tossing for about 1 minute.  Add
  shallots, salt and pepper. Sprinkle with coriander.  Cook for 30
  seconds. Food Exchange per serving: 1 VEGETABLE EXCHANGE  +  1 FAT
  EXCHANGE
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Steamed Rice
 Categories: Diabetic, Vegetarian, Rice
      Yield: 4 servings
 
      1 c  Long grain rice                          Salt (optional)
  1 3/4 c  Water                          
 
  Rinse rice well.  Combine with water and salt, if using, in a 8 cup
  microwaveable casserole.  Cover and microwave at high for 5 minutes,
  then at medium for 8 to 12 minutes or until most of water is
  absorbed. Let stand covered, 5 to 10 minutes to absorb remaining
  liquid. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE
  
  Nancy O'Brion's NOTES:  I found this recipe for cooking rice on the
  cooking echo.  Since I buy in bulk to at a cheap rate, I need one to
  have recipe to cook it.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Cheesecake 1
 Categories: Diabetic, Desserts, Cheese, Low-fat/cal
      Yield: 8 servings
 
      2 tb Margarine;                        1/2 c  Orange juice;
    1/2 c  Graham cracker crumbs;            1/2 ts Orange; rind grated
      8 oz Low-fat cottage cheese;             2    Egg; whites
    1/3 c  Evaporated skim milk *;           1/8 ts Salt
  1 1/2 tb Unflavored gelatin;                 2 tb Water
           -(1 1/2 pk)                         1 c  Strawberries; crushed
      2 tb Sugar, divided                 
 
  (ER note)  Crush fresh strawberries, or thaw frozen unsweetened. For
  1/3 cup evaporated milk, you can place a scant 2 tb. powdered skim
  milk in a measuring cup and fill with liquid milk up to 1/3 mark.
  
  Preheat oven to 400 F.  Melt margarine in 9 inch pan.  Add crumbs,
  mix. Press mixture over bottom of pan.  Bake 5 to 7 minutes.  Cool.
  
  Sieve cottage cheese or puree in blender.  Add milk and stir until
  smooth. Chill.
  
  In saucepan, mix 1 1/2 tb gelatin and 1 tb sugar.  Add juice and
  rind. Heat over low heat, stirring constantly until gelatin is
  dissolved. Remove from heat.  Let stand at room temperature.
  
  In medium bowl beat egg whites with salt until stiff.  Fold in
  gelatin and cottage cheese.  Pour over crumbs.  Refrigerate until set
  before adding glaze.
  
  GLAZE Mix remaining gelatin (1/2 Tb) with water and 1 tb sugar. Heat
  until gelatin is dissolved.  Stir in strawberries.  Pour mixture over
  cheesecake and spread with spatula.  Refrigerate until firm.
  
  1/8 recipe, 120 calories, 1/2 starch, 1 lean meat, 1/2 fruit exchange
  7.8 gm protein, 4.1 gm fat, 13.4 gm carbohydrate, 253.6 mg sodium,
  207.2 mg potassium, 1.2 gm fiber, 3 mg cholesterol.
  
  Source:  Am. Diabetes Association, Family Cookbook Vol 1, 1987 Shared
  but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rice Flour Yeast Bread
 Categories: Diabetic, Rice, Breads/bm
      Yield: 2 servings
 
      3 c  Rice flour;                         2 tb Baking powder
     10 tb Potato starch flour;                1 c  Dry milk
           (5/8 cup                          1/4 c  Instant mashed potatoes;
      2 pk Dry yeast; (2 tb)                   2 c  Very hot tap water
      2 tb Sugar                             1/4 c  Soft butter or margarine
      1 ts Salt                                4    Eggs; beaten
 
  1.  Sift together flours.  Measure 2 cups into large mixer bowl.  Add
  dry yeast, sugar, salt, baking powder, and dry milk.  Mix thoroughly.
  
  2.  Combine instant mashed potatoes and hot tap water; whip lightly
  with a fork.
  
  3.  Add potato mixture and soft butter to dry ingredients in mixer
  bowl. Beat 3 minutes on medium speed.
  
  4.  Add remaining flour and eggs; beat 3 minutes on medium speed.
  Mixture will be like thick cake batter.
  
  5.  Leave batter in bowl; cover and let rise in warm place for 1 hour.
  Batter will rise about 2" depending on size of bowl.
  
  6.  Beat just enough to remove large gas bubbles.
  
  7.  Preheat oven to 325 F.
  
  8.  Grease two 9 x 5 loaf pans.  Pour batter into pans; cover and let
  rise 30 minutes.
  
  9.  Bake 30 to 35 minutes until lightly browned.  Especially good
  toasted.
  
  Source:  Gluten Intolerance, A Resource Including Recipes The Food
  Sensitivity Series, The American Dietetic Assoc. 1985 ISBN
  0-88091-013-5 216 West Jackson Boulevard, Suite 800 Chicago, Illinois
  60606-6995 (312) 899-0040
  
  Recipes are wheat-free but not all gluten-free.  No nutrition info.
  Other books in the series are Lactose Intolerance and Food
  Sensitivity. Appendix 1 - packaged food allowed on a modified gluten
  diet Appendix 2 - Food company addresses for product information
  Appendix 3 - Addresses for Am. Celiac Society, Gulten Intolerance
  Group and Midwestern Celiac-Sprue Assoc. Appendix 4 - Addresses for
  distributors of gluten-free products. Appendix 5 - Additional
  literature on food sensitivity and allergy. Appendix 6 - Suggested
  cookbooks (11) for the food sensitive individual.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Shepherd's Turkey Pie
 Categories: Diabetic, Main dish, Vegetables, Meats, Crockpot
      Yield: 6 servings
 
      2    Onions; sliced                      2 c  Carrots; sliced, steamed
      2 tb Vegetable oil;                      2 c  Tomato/canned peeled diced;
      4 c  Turkey / chicken;                 1/2 ts Dried thyme;
           -cooked chopped                   1/2 ts Dried rosemary;
    1/4 c  Whole wheat flour;                  6    Potatoes; cooked, mashed
      2 c  Chicken stock or broth;        
 
  In a large saucepan, saute the onions in the oil for 5 minutes.  Add
  the turkey (or chicken).  Sprinkle in the flour, stir to blend.  Add
  the chicken stock, carrots, tomatoes, thyme, and rosemary.
  
  Cook over medium heat until thickened.  Pour into a lightly oiled
  3-quart casserole.  Spread the potatoes over the top.  Bake in a 375
  F oven for 20 to 30 minutes, or until browned.
  
  1/6 recipe - 371 calories, 4 lean meat, 2 bread, 1 vegetable exchange
  38 grams carbohydrate, 33 grams protein, 10 grams fat 81 mg sodium,
  1133 mg potassium, 71 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook, by Betty Wedman 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pineapple Snow & Custard Sauce
 Categories: Diabetic, Desserts, Sauces, Low-fat/cal
      Yield: 8 servings
 
      1 tb Unflavored gelatin (1 pkg)               CUSTARD SAUCE, optional
      2 tb Sugar                               2    Eggs, slightly beaten
    1/8 ts Salt                                2 tb Sugar
    1/2 c  Water                             1/4 ts Salt
  1 1/2 c  Unsweetened pineapple juice     1 1/2 c  Skim milk
      2    Egg whites                          1 ts Vanilla
 
  Combine gelatin, sugar and salt in saucepan.  Add water.  Place over
  low heat, stirring constantly until gelatin is dissolved.  Remove
  from heat.
  
  Stir in pineapple juice.  Chill until mixture begins to thicken.  Add
  egg whites and beat with electric beater until mixture begins to hold
  its shape.
  
  Spoon into dessert dishes.  Chill until firm.  Serve plain or with
  soft Custard Sauce.  Yield 6 cups.
  
  3/4 cup serving Pineapple Snow without sauce:  45 cal, 1/2 fruit
  exchange 1.7 gm protein, 0 fat, 9.5 gm carbohydrate, 45.9 mg sodium,
  96.4 mg potassium, 0 fiber, 0 cholesterol
  
  SOFT CUSTARD SAUCE Combine all sauce ingredients except vanilla. Cook
  in double boiler over hot, not boiling, water. Stir constantly. When
  custard coats a silver spoon, remove from heat. Cool at once by
  placing pan in a bowl of ice water. Stir in vanilla. Serve over fruit
  or gelatin. Yield 2 cups.
  
  1/4 cup serving - 47 calories, 1/2 skim milk exchange 3.1 gm protein,
  1.5 gm fat, 5.4 gm carbohydrate, 107.5 mg sodium, 92.4 mg potassium,
  0 fiber, 69 mg cholesterol.
  
  MY NOTE:  If you just want to use 2 egg yolks from the Pineapple
  Snow, try a half quantity of the sauce ingredients.
  
  Source:  Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but
  not tested by Elizabeth Rodier, Nov 93.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Honey Cake
 Categories: Diabetic, Cakes
      Yield: 24 servings
 
      3    Eggs                              1/2 ts Ground cinnamon
    1/4 c  Sugar                             1/4 ts Ground nutmeg
    1/4 c  Soft margarine                    1/8 ts Ground cloves
  2 1/2 c  Flour                             1/4 c  Honey
      1 ts Baking powder                       1 c  Cold strong coffee
      1 ts Baking soda                         1    Ripe banana, mashed
 
  NOTE:  Honey Cake has 1 tsp of sugar per serving.
  
  Beat the eggs until thick.  Add the sugar gradually.  Beat in the
  margarine.  Stir the flour, baking powder, baking soda and spices
  together. Add gradually to the creamed mixture with the honey and
  coffee. Beat until combined.  Add the banana.
  
  Pour the batter into a lightly oiled and floured tube pan or two nine
  inch loaf pans.  Bake in 350 F oven for 45 to 50 minutes.  Remove
  from the oven and cool on a wire rack for 5 minutes before removing
  from the pan.  Cool thoroughly before slicing.
  
  1/24 recipe - 93 calories, 1 bread exchange, 1/2 fat 15 grams
  carbohydrate, 2 grams protein, 3 grams fat 76 mg sodium, 41 mg
  potassium, 33 mg cholesterol
  
  Source:  section of traditional Jewish recipes, Am. Diabetes Assoc.
  Holiday Cookbook by Betty Wedman, 1986 Shared but not tested by
  Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Adapt Your Own Recipe
 Categories: Diabetic, Info/help
      Yield: 1 servings
 
      1    Info/help                      
 
  REDUCE CHOLESTEROL ~ Use vegetable oil or margarine instead of butter
  ~ Substitute 2 egg whites for 1 egg, or use egg substitute ~ Use more
  vegetables and grains and less meat in recipe ~ Use soy-based product
  to replace part of meat eg. tofu ~ Use nonfat milk products instead
  of whole milk
  
  REDUCE FAT CONTENT ~ Use reduced calorie mayonnaise and salad
  dressing ~ Blend cottage cheese or yogurt with milk for sour cream
  topping ~ Replace regular whipping cream with low-cal topping or
  yogurt ~ Remove visible fat from meat and skin from poultry before
  cooking ~ Decrease oil in marinades and salad dressing; increase
  vinegar, water and seasonings ~ Use foods canned in their own juice
  or water ~ De-fat meat drippings by refrigerating and skimming fat
  off the top ~ Decrease the amount of fat used in baked goods by 1/3
  to 1/2 and increase fluids called for to reach desired consistency. ~
  Cheese that is finely grated or thinly sliced goes further ~ Pour
  some of the fat off the top of "natural" peanut butters
  
  REDUCE SODIUM CONTENT ~ Use low-salt or no-salt-added products ~
  Increase your use of herbs and spices in place of salt in recipes ~
  Use fresh foods whenever possible in place of canned or processed
  (soup mixes, cured meats etc) or rinse canned foods (tuna) with water
  ~ Do not add salt to water when cooking pasta or other foods
  
  REDUCE SUGAR CONTENT ~ Decrease the amount of sugar called for in
  traditional recipes by at least 1/3; substitute fruit juices, nectars
  or pureed fruits. ~ Use fruit canned in water or fruit juice ~ Use
  non caloric sweeteners if needed to increase the sweetness of a
  recipe without added calories.  (Most baked desserts require at least
  3/4 tsp. sugar per serving to achieve a desirable flavor.)
  
  Adapted from Univ. of Calif. San Diego Healthy Diet For Diabetics c.
  1990.
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baking Powder Biscuits
 Categories: Diabetic, Breads/bm
      Yield: 12 servings
 
      2 c  Flour                             1/4 c  Margarine
      3 ts Baking powder                     1/2 c  Lowfat milk
    1/4 ts Salt                           
 
  Combine the dry ingredients in a mixing bowl.  Cut in the margarine
  with a fork or pastry blender.  Add the milk.  Stir to make a soft
  dough.
  
  Roll out on a lightly floured surface until 1/2 inch thick.  Cut into
  biscuit shapes.  (Or divide dough in 12 balls, roll in your hands and
  pat lightly to flatten.)
  
  Place on an ungreased baking sheet.  Bake at 425 F for 12 to 15
  minutes or until lightly browned.
  
  1 biscuit - 109 calories, 1 bread exchange, 1 fat exchange 15 grams
  carbohydrate, 2 grams protein, 4 grams fat 152 mg sodium, 37 mg
  potassium, 0 cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pecan Corn Bread Stuffing
 Categories: Diabetic, Breads/bm
      Yield: 8 servings
 
      2 c  Corn bread crumbs                   1 tb Dried parsley flakes
    1/2 c  Finely chopped onion              1/2 ts Dried thyme
    1/2 c  Chopped celery                    1/4 c  Water or chicken broth
 
  Suggestion:  Use a cornbread recipe made just with cornmeal or using
  rice flour for a no gluten recipe.
  
  Mix all the ingredients together in a bowl.  Stuff into poultry or
  transfer to a lightly oiled casserole.  Bake in 350 F oven for 15
  minutes if not used as a stuffing.  Stuff 2 Cornish hens or 3 pound
  chicken.
  
  1/8 recipe - 168 calories, 1 bread, 1 vegetable, 1 fat exchange 22
  grams carbohydrate, 3 grams protein, 6 grams fat 202 mg sodium, 110
  mg potassium, 23 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Wild Rice Waldorf Salad
 Categories: Diabetic, Salads, Fruits, Vegetables, Rice
      Yield: 4 servings
 
      1 c  Wild rice, cooked                   2 tb Mayonnaise
      1    Apple, chopped                      1 tb Plain lowfat yogurt
      1 c  Seedless grapes                     2 tb Chopped dry roasted peanuts
      1 c  Chopped celery                 
 
  Combine all ingredients except nuts in a bowl.  Toss to mix.  Cover
  and chill thoroughly, about 3 to 4 hours.  Sprinkle the nuts on top
  just before serving.
  
  1/4 recipe - 157 calories, 1 bread, 1/2 fruit, 1 fat exchange 20 grams
  carbohydrate, 3 grams protein, 7 grams fat 138 mg sodium, 193 mg
  potassium, 4 mg cholesterol
  
  Source:  Am. Diabetes Assoc. Holiday Cookbook by Betty Waldman, 1986
  Shared but not tested by Elizabeth Rodier, Nov 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sweet Potato Pie
 Categories: Diabetic, Vegetables
      Yield: 8 servings
 
      3 tb Margarine                         1/4 ts Cinnamon
    1/4 c  Sugar                               3 lg Sweet potatoes, cooked, mash
    1/4 ts Salt                                1 c  Skim milk
      1    Egg yolk                            3    Egg whites, beaten stiff
      3 tb Lemon juice                         1    9-inch unbaked pie shell
      1 ts Lemon peel                     
 
  Use about 1 1/2 pounds sweet potatoes.
  
  Heat oven to 350 F.  Beat together margarine, sugar, and salt.  Add
  egg yolk, lemon juice, lemon peel and cinnamon.  Stir in sweet
  potatoes and milk.  Mix well.
  
  Fold in egg whites; pour into pie shell.  Bake for 40 to 50 minutes or
  until knife inserted in center comes out clean.  To reduce saturated
  fat, use a homemade pie shell made with vegetable oil.
  
  1/8 wedge - 263 calories, 2 starch exchanges, 2 fat 6 grams protein,
  13 grams fat, 32 grams carbohydrate, 3 grams fiber 296 mg sodium, 524
  mg potassium, 34 mg cholesterol
  
  Adapted from The American Diabetes Assoc. Family Cookbook Vol. III
  Shared but not tested by Elizabeth Rodier, Jan 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cranberry-Orange Muffins
 Categories: Quickbreads, Diabetic, Breads/bm
      Yield: 12 servings
 
    3/4 c  Natural bran                    1 1/3 c  Cranberry sauce
    3/4 c  Flour                               1    Egg, lightly beaten
    1/2 c  Sugar (Diabetic try 1/4 cup)      1/3 c  Soured milk (1/2 tb lemon j)
  1 1/2 ts Cinnamon                          1/4 c  Vegetable oil
      1 ts Baking powder                       1 ts Grated orange rind
      1 ts Baking soda                    
 
  You may use commercial or home made cranberry sauce but not
  artifically sweetened sauce (muffins will not rise.) .  Original
  recipe in The Lighthearted Cookbook by Anne Lindsay published in 1988
  in Canada used whole-wheat flour, and 1/2 cup buttermilk or low-fat
  plain yogurt rather than sour milk.
  
  1/12 original recipe - 156 calories, 1 starch, 1 fat, 1 fruit choice 5
  grams fat, 2 grams protein, 27 grams carbohydrate, 23 mg cholesterol,
  126 mg sodium   NOTE:  listed ingredients & variations would be
  slightly different.
  
  Preheat oven to 400 F and spray at least 12 muffin cups lined with
  paper baking cups.  Low-fat muffins tend to stick even to non-stick
  pans.
  
  Measure 1/2 tbsp lemon juice in a measuring cup, fill to about 1/4
  cup mark with fluid milk and add some skim milk powder to make it a
  little thicker. Set aside.
  
  Combine dry ingredients in a bowl.
  
  Add remaining ingredients of your choice and stir until they are just
  combined.  Bake about 20 minutes or until lightly browned and firm to
  the touch.  Adjust time if muffins are made smaller.
  
  VARIATIONS, substitute for cranberry: Banana-Date - use 1 cup mashed
  banana and 1/2 cup dates or raisins. If 2 bananas are not quite 1 cup,
  concentrated orange juice or orange/pineapple may be added. (Tested
  Jan 94 by Elizabeth Rodier, family member ate 2 warm ones.)
  
  Apple-Raisin - 1 cup applesauce plus 1/2 cup raisins, or coarsely
  chop an unpeeled apple in a food processor.
  
  Zucchini - 1 cup grated unpeeled zucchini plus 1/2 cup raisins.
  
  May be made as 16-18 small muffins or 9 inch square cake cut in the
  desired number of pieces.  For a diabetic meal plan, reduce the
  amount of sugar to 1/4 cup or 1 tsp. per serving (recommended
  guideline of American Diabetes Assoc.)
  
  This recipe is typical of healthy heart recipes with reduced sodium,
  cholesterol and fat but more sugar than a typical diabetic recipe.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apple Rice Pudding
 Categories: Diabetic, Desserts, Rice
      Yield: 6 servings
 
      2 c  Cooked rice                       1/4 ts Cinnamon
      1 c  Skim milk                         1/4 ts Nutmeg
      1 tb Liquid Sugartwin (1/4 c sug)        1    Apple, shredded peel on
    1/4 c  Raisins                           1/4 ts Ascorbic acid col. keeper
      1 ts Vanilla                        
 
  1 tbsp Sugartwin has the sweetness of 4 tbsp or 1/4 cup sugar.
  American Diabetes Assoc. guidelines allow 1 tsp sugar per serving or
  2 tbsp for a 6 serving recipe which would taste OK to people
  accustomed to low sugar recipes.
  
  Combine rice, milk, sweetener (or sugar) raisins, vanilla and spices.
  Bring to a boil, reduce heat and stir occasionally until the mixture
  is creamy.
  
  Core and shred apple and sprinkle with ascorbic acid color keeper, or
  with a little lemon juice.  Stir apple into rice mixture.  Cook a few
  minutes longer until apple is soft.  Serve warm or cold.
  
  1/6 recipe made with artificial sweetner - 1 starch choice, 1 milk
  
  Optional:  Cook 2/3 cup rice in 1 2/3 cups water.  Make pudding as
  above without apple and add 2 tbsp coconut.
  
  Adapted from Light & Easy Choices by Kay Spicer, published in Canada.
  Shared by Elizabeth Rodier Jan 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bannock
 Categories: Diabetic, Breads/bm
      Yield: 12 servings
 
  2 1/2 c  Flour                               1 c  Milk
    1/4 ts Salt                                1    Egg
      2 tb Oil                                 2 ts Baking powder
 
  Mix flour, salt and baking powder in a bowl.  Mix together milk, egg
  and oil and add to flour.  Mix well.  Knead on a floured surface. Pat
  down the dough until it is about 1 inch thick.  Cut into 12 equal
  pieces.
  
  Bake at 400F until brown, approx 15 min OR heat a frying pan, using 3
  tbsp oil to cook the pieces.  Serve hot with jam.
  
  1 bannock baked, 3 g protein, 3 g fat, 17 g carbohydrate, 107
  calories 1 starch choice, 1 fat
  
  1 bannock fried, 3 g protein, 8 g fat, 17 g carbohydrate, 152 calories
  
  Source:  Diabetes Dialogue Spring 1992, Canadian Diabetes Association
  Shared and baked version tested by Elizabeth Rodier July 1993
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Nutty Rice Loaf
 Categories: Diabetic, Allergy, Vegetarian, Rice
      Yield: 6 servings
 
           Nonstick vegetable spray            1 c  Med. cheddar cheese shredded
  1 1/2 c  Cooked brown rice                   3    Eggs, lightly beaten
      1 c  Zucchini shredded                 1/2 ts Thyme
    1/4 c  Onion, chopped                    1/2 ts Marjoram
    1/2 c  Wheat germ                        1/4 ts Black pepper
    1/4 c  Walnuts, chopped               
 
  My notes:  Omit wheat germ for gluten-free diet.  Substitute bran if
  wheat germ is not available, used to add fiber.
  
  Preheat oven to 350 F.  Spray 9 x 5 inch loaf pan with non-stick
  vegetable spray.  Combine ingredients and pack into loaf pan.
  
  Bake 40 - 45 minutes or until brown on edges and firm to touch.  Cut
  into slices.  Serve hot or at room temperature with a salad.
  
  OR Microwave in glass loaf pan covered with wax paper for 8 minutes
  on high power.  Rotate once.  OR if mixture holds together well
  enough, shape into patties and brown in a non-stick frying pan.
  
  1/6 recipe - 247 calories, 1 starch, 1 med-fat meat, 1 vegetable, 1/2
  fat 13 grams protein, 13 grams fat, 20 grams carbohydrate, 4 grams
  fiber 154 mg sodium, 269 mg potassium, 157 mg cholesterol
  
  Adapted from Am. Diabetes Assoc. Family Cookbook Vol III Shared but
  not tested by Elizabeth Rodier, Jan 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Five-Grain Soda Bread
 Categories: Diabetic, Breads/bm
      Yield: 16 servings
 
      1 c  All-purpose flour (see note)      1/2 ts Salt
    3/4 c  Whole-wheat flour                   3 tb Soft margarine or veg. oil
    3/4 c  Rye flour                         3/4 c  Raisins (optional)
    3/4 c  Graham flour                    1 3/4 c  Buttermilk
    3/4 c  Rolled oats                              OR 1 3/4 tb lemon juice
      2 tb Granulated sugar                         OR 1 3/4 tb vinegar
      1 tb Baking powder                            Plus milk to make 1 3/4 cup
      1 ts Baking soda                    
 
  Mix vinegar or lemon juice with milk for sour milk and set aside.  If
  using powdered skim milk, use almost 2/3 cup powder and enough water
  to make 1 1/2 cup milk.  Stir, then add lemon juice, then add enough
  water to make the 1 3/4 cup measure.
  
  If you do not have all the different kinds of flour, use what you do
  have to make 3 1/4 cups, or try 1/4 cup wheat germ or bran plus 3 cups
  all-purpose flour.  Make a note of the ingredients and a note of the
  result.
  
  Sugar could possibly be left out, especially if 2 tbsp. or more of
  raisins (or finely chopped dates) are used.
  
  Combine dry ingredients in a bowl.  Cut in margarine or oil.  Stir in
  raisins (if using) and add buttermilk or sour milk to make a soft
  dough.
  
  Knead lightly on a floured surface until smooth.  Place on a greased
  baking sheet and flatten into a circle about 2 1/2 inches thick.  Cut
  large X about 1/4 inch deep on top.  OR make 2 smaller loaves.
  
  Bake at 350 F for about 1 hour or until toothpick inserted in the
  center comes out clean.
  
  1/16 recipe = 128 calories, 1 1/2 starch, 1 fat choice 3 grams fat, 4
  grams protein, 22 grams carbohydrate, 185 mg sodium, 1 mg cholesterol
  
  Adapted from The Lighthearted Cookbook by Anne Lindsay, 1988 Heart &
  Stroke Foundation of Ontario Shared by Elizabeth Rodier Jan 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Banana Smunchies
 Categories: Diabetic, Desserts
      Yield: 26 servings
 
      2 c  Peanut butter                      52    Graham cracker squares
      2 c  Ripe bananas                   
 
  My suggestion:  Mash one banana into a measuring cup.  Measure an
  equal amount of peanut butter.
  
  Mash very ripe bananas into a smooth paste.  Mix in peanut butter.
  Chill well.  Drop 2 Tbsp. onto one square graham cracker, cover with
  second graham cracker square.  Freeze until ready to use.
  
  1 serving 188 calories, 1 starch, 1 med. fat meat, 1 fat exchange 20
  grams carbohydrate, 7 grams protein, 11 grams fat, 118 mg sodium
  
  Adapted from Exchanges for All Occasions by Marion Franz, 1993 edition
  Shared but not tested by Elizabeth Rodier, Jan 94.
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Chiefs
 Categories: Diabetic, Cooky/bars
      Yield: 77 servings
 
      2    Eggs;                               2 oz Baking chocolate; melted
    1/2 c  Granulated sugar replacement          ds Salt;
      1 ts Vanilla extract;                    1 c  Cake flour;
    1/4 c  Slim milk;                        1/3 c  Hazelnuts; coarsly chopped
 
  Beat eggs until thick and lemon-colored.  Gradually add sugar
  replacement. Beat in vanilla extract and skin milk.  Add the melted
  chocolate, salt, and hazelnuts.  Spread in well-greased, paperlined
  11 x 17-in. pan.  Bake at 350 degrees for 25 to 30 miuntes.  Remove
  from pan and cut into 1in squares.
  
  Food Exchange per serving: 2 squares:  1/2 STARCH/BREAD EXHANGE + 1
  FAT EXCHANGE   CALORIES; 2 SQUARES:  29(SAY WHAT)
  
  Source: The Chocolate Diabetes Cookbook by Mary Jane Finsand
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Autumn Quinoa and Butter Beans
 Categories: Diabetic, Vegetables, Beans, Vegetarian, Main dish
      Yield: 4 servings
 
    1/2 c  Quinoa                            1/4 ts Ground cardamom
      2 tb Margarine                         1/8 ts Ground nutmeg
    3/4 c  Finely chopped onion                1 c  Diced sweet potato
      1 tb Minced fresh ginger                      -(1/2" pieces)
    3/4 c  Orange juice                        1 c  Diced butternut squash
    2/3 c  -Water                                   -(1/2" pieces)
      2 tb Honey                           1 1/2 c  Cooked/canned butter beans
    1/2 ts Salt                                     -(drained and rinsed)
    1/4 ts Ground coriander                  1/4 c  Chopped cranberries
 
  Thoroughly rinse the quinoa by placing it in a large bowl and filling
  the bowl with cold water.  Drain the quinoa and repeat the rinsing
  and draining 4 more times; set aside.
  
  Melt the margarine in a 2-quart saucepan over medium-high heat.  Add
  the onion and ginger, and cook, stirring, until the onion is
  softened.  Stir in the orange juice, water, honey, salt, coriander,
  cardamom, and nutmeg; bring to a boil.  Stir in the sweet potato and
  squash; bring to a boil. Cook, uncovered, 7 minutes.  Stir in the
  butter beans and quinoa, and return to a boil.  Reduce the heat and
  simmer, covered, 15 minutes.  Stir in the cranberries; simmer,
  covered, 5 minutes longer.
  
  Calories:       345                     Total Fat:      6.7 g
  Protein: 10.8 g                  Saturated Fat:  1.3 g Carbohydrates:
  56.0 g Cholesterol: 0 Fiber: 8.8 g Sodium: 392 mg
  
  Source: Wholesome Harvest - by Carol Gelles (ISBN: 0-316-30735-1)
  
  Typed for you by Karen Mintzias
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemony Radish Salad
 Categories: Diabetic, Salads, Vegetables
      Yield: 6 servings
 
    1/2 c  Lemon juice                         1 ts Tamari
    1/2 c  Salad oil                         1/4 ts Pepper
      2 tb Minced chives                       4 c  Thinly sliced radishes
      2 tb Minced parsley                 
 
  Mix all ingredients together well & refrigerate till ready to serve.
  
  "Vegetarian Times Cookbook"
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Oven-Roasted Potatoes and Onions
 Categories: Diabetic, Vegetables, Vegetarian, Side dishes
      Yield: 6 servings
 
      6 lg Potatoes, quartered                 1 tb Fresh parsley, chopped
      6 md Onions, quartered                   1 tb Fresh basil, chopped
    1/3 c  Vegetable oil                       1 ts Fresh marjoram, chopped
      1 ts Black pepper                   
 
  Preheat oven to 375F.  Place potatoes & onions in shallow roasting
  pan. Combine oil & herbs & pour over the vegetables.  Toss & bake,
  uncovered for 1 hour, or till fork tender.  Turn occasionally to
  prevent sticking. Food Exchanges per serving:1 STARCH/BREAD EXCHANGE
  + 1 VEGETABLE EXCHANGE; + 1 FAT EXCHANGE
  "The Hamilton Spectator", May 26, 1993
  Reposted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Brown 'n' Serve Sausage
 Categories: Meats, Diabetic
      Yield: 12 servings
 
      1 lb Lean ground pork                  1/2 ts Thyme
    1/4 c  Cracker crumbs                    1/2 ts Oregano
    1/4 c  Water                             1/4 ts Freshly ground pepper
      1 ts Sage                                1 pn Ground cloves
      1 ts Salt                           
 
  The two step cooking procedure ensures the removal of most of the fat.
  
  Combine ground pork and cracker crumbs.  Stir in water, sage, salt,
  thyme, oregano, pepper and cloves.  Mix until thoroughly combined.
  
  Divide into 12 portions.  Form each into a sausage-shaped roll or flat
  patty.  (Wet hands with cold water to make the job easy.)  Place in a
  cold, lightly oiled frypan.
  
  Cook over medium heat, turning often, about 4 min each side until just
  beginning to brown and pieces are no longer pink.
  
  Remove to paper towels and blot to absorb any fat.  Wrap.  Store in
  refrigerator up to 5 days or in freezer up to 2 months.  Or cook a
  second time and serve immediately.
  
  To serve:  Return sausages or patties to a clean, cold frypan.  Cook
  over medium heat, turning once or twice, about 4 min until sausages
  are brown and crisp.  (Cook frozen sausages in the same manner,
  allowing about 2 min longer for cooking.
  
  Each sausage or patty - 59 calories, 1 protein choice 1 g
  carbohydrate, 7 g protein, 3 g fat.
  
  Source:  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not
  tested by Elizabeth Rodier Nov 93
  
  Suggestion for Pork Pies: Stir-cook the ground pork mixture in the
  frying pan, place it in a plastic colander to drain off most of the
  fat and blot with paper towels.  Spread the pork mixture in a baking
  dish (try 8" pyrex), add fat-free gravy if needed for liquid. Top
  with about 2 1/4 cups seasoned breadcrumbs.  Bake at 350-375 F until
  crumbs are lightly browned.
  
  1/12 recipe = 10 grams carbohydrate, 9 grams protein, 4 grams fat, 113
  calories.  Compare with 1/12 recipe Betty Crocker Pork Pies made with
  1 lb sausage and 1 c cooked ham, cream of chicken soup, apples,
  pastry: 19.5 gm carbohydrate, 10 gm protein, 15 grams fat, 250
  calories.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bean Biscuits
 Categories: Diabetic, Beans, Breads/bm
      Yield: 16 servings
 
  1 1/2 c  All-purpose flour                 1/2 ts Salt
    1/2 c  Whole wheat flour                 1/3 c  Butter or soft margarine
      4 ts Baking powder                       1 c  Cooked kidney beans wt / red
      1 tb Granulated sugar                  2/3 c  2% milk
 
  Revised after testing Feb 94.  Used 1 1/2 cup flour NOT 2 1/2 cups as
  printed in the book.  The 1 cup beans probably replaced 1 cup flour
  in the original recipe.
  
  Stir dry ingredients together in a mixing bowl.  Cut in butter until
  mixture resembles crumbs.
  
  In food processor or blender, puree beans with milk.  OR mash beans
  and stir in milk.  Stir into dry ingredients all at once to make
  light soft dough.
  
  Turn out onto lightly floured board, sprinkle with flour and knead
  about 20 seconds.
  
  Shape biscuits by rolling, patting and cutting or divide dough into 16
  pieces and shape by hand.
  
  Bake at 400 F for 12 to 15 minutes or until golden brown.
  
  1 biscuit - 162 calories, 1 1/2 starch, 1 fats & oils exchange 4 grams
  total fat, .8 grams saturated fat, 0 cholesterol, 5 grams protein, 26
  grams carbohydrate, 169 mg sodium, 204 mg potassium.
  
  Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared and
  tested by Elizabeth Rodier Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Marshmallow Nut Squares
 Categories: Diabetic, Candies, Allergy, Beans
      Yield: 24 servings
 
      1 c  Semisweet chocolate chips         1/2 ts Ground cinnamon
    1/3 c  Smooth GF peanut butter         1 1/2 c  Mini GF marshmallows
      2 tb Corn syrup                        1/4 c  Chopped nuts
  1 1/2 c  Cooked red kidney beans        
 
  Use gluten-free ingredients for someone on a celiac diet.
  
  Spray 9 inch square cake pan with non-stick vegetable spray, or line
  pan with waxed paper.
  
  Melt chips and peanut butter in a large saucepan over low heat,
  stirring until smooth.  (Or microwave at medium about 2 1/2 minutes
  until mixture can be stirred smooth.)  Stir in corn syrup.  Remove
  from heat. Cool 5 minutes.
  
  In food processor, puree beans and cinnamon.  Stir into chocolate
  mixture until well blended.  Stir in marshmallows and walnuts until
  coated. Cut large marshmallows with wet scissors if minis are not
  available.
  
  Press evenly into prepared pan.  Chill about 45 minutes or until firm.
  Cover and refrigerate at least 8 hours or up to 6 days before
  serving. Cut into 24 squares.
  
  1 square = 94 calories, 1 fruit & veg. choice, 1 fats & oils choice 5
  grams total fat, 1 gram saturated fat, 0 cholesterol, 2 grams
  protein, 11 grams carbohydrate, 21 mg sodium, 103 mg potassium
  
  Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared by
  Elizabeth Rodier, Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Risotto(Italian Arborio Rice)
 Categories: Diabetic, Rice, Vegetables, Vegetarian
      Yield: 4 servings
 
      2 ts Virgin olive oil;                        Pepper to taste;
      1 sm Onion; chopped                      2 tb Parmesan
      1 c  Italian Arborio rice;                    -=OR=-
      2 c  Vegetables stock                    2 tb Roamao cheese
    1/4 ts Salt                           
 
  In a medium-size non-stick saucepan, heat oil and saute onion until
  tender.  Add rice and cook, until, stirring, 2 or 3 minutes.  Add
  stock and salt.  Bring to a boil, cover and simmer 20 minutes.
  Remove from heat.  Turn rice into a warm dish and season with pepper.
  Garnish with cheese.
  
  NOTE: This is a basic risotto rice .  Many ingredients may be added,
  such as green onion, peas, sliced mushrooms, clams, shrimp, lean
  hamburger or chicken.
  
  Food Exchanges per serving: 2 STRACH/BREAD EXCHANGES + (if meat, fish
  or a vegetable is added, be sure to include these exchanges).
  CAL: 136; CHO: 1mg; CAR: 26g; PRO: 3g; SOD: 107mg; FAT: 2g;
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks
  
  Brought to you and yours via Nancy O'Brion her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vegetable Pilaf
 Categories: Diabetic, Rice, Vegetables, Vegetarian
      Yield: 6 servings
 
      1 c  Long-grain rice;                  1/2 c  Mushrooms; sliced
      1 tb Betty's butter;                     2 tb White wine;
      1    Shallot; minced                 1 1/2 c  Chicken/Vegetable stock;
      2    Green onions; chopped                    Salt or pepper to taste
      1    Carrot, sliced                      2 tb Toasted sesame seeds;
    1/2 c  Snow peas; sliced              
 
  Soak rice 2 hours to shorten cooking time.  Rinse and drain.  In a
  medium-size non-stick saucepan, heat butter and saute shallot until
  softened.  Add vegetables and saute about 3 minutes.  Add rice to
  vegetables; stirring to coat.  Cook about 2 minutes.  Stir in wine
  broth; bring to a boil.  Reduce heat, cover and simmer about 25
  minutes, until rice is tender and liquid is absorbed.  Remove from
  heat and fluff with a fork.  Season with salt and pepper.  Garnish
  with seasame seeds. NOTE:  Try this recipe with other vegetables such
  as peas, bell peppers, zucchini, raddichio, radishes, green beans,
  asparagus, etc.
  
  Food Exchanges per serving:  2 STARCH/BREAD EXCHANGES + 1 FAT
  EXCHANGE + ( This recipe didn't list the vegetable exchange.)
  CAL: 182; CHO: 2mg; CAR: 31g; PRO: 4g; SOD: 127mg; FAT: 4g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cappelini with Herb Spinach
 Categories: Diabetic, Cheese, Vegetables
      Yield: 6 servings
 
      8 oz Angel hair pasta(cappelini);        2 tb Fresh parsley; chopped
     10 oz Pk frozen spinach;                1/2 ts Dried leaf basil
           ->OR<-                            1/2 ts Dried leaf oregano;
      1 lb Fresh spinach;                    1/2 ts Ground netmeg
      1 tb Virgin olive;                            Salt and pepper to taste
      1    Onion; chopped                      2 tb Grated Parmesan cheese;
 
  Bring a large kettle of water to a boil and cook pasta until al
  dente, 3 minutes.  Drain in a colander; set aside.  Meanwhile place
  frozen spinch in a steamer rack over boiling water until slightly
  wilted.  In a non-stick skillet, heat oil and saute onion until
  softened.  Place spinach, onion, parsley, basil, oregano, nutmeg,
  salt and pepper in a blender of a food processor fitted with metal
  blade, and process to puree. Place pasta in a serving bowl, toss with
  sauce and sprinkle with Parmesan cheese.
  
  Food Exchange per serving: 2 STARCH/BREAD EXCHANGE   CAL: 169; CHO:
  1mg; CAR: 29g; PRO: 6g; SOD: 97mg; FAT: 3g;
  
  Source: Light & Easy Diabetes Cusisne by Betty Marks
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mushroom Pita Pizza
 Categories: Diabetic, Main dish, Vegetables, Cheese
      Yield: 4 servings
 
MMMMM--------------------MUSHROOM PITA PIZZA-------------------------
      1 ts Olive oil;                               -sliced
    1/2 c  Onion; diced                        8 sm Basil leaves; small fresh
    1/2 c  Mushrooms;                          2 ts Fresh oregano; chopped OR
           (chanterelles, crepes, or         1/2 ts Crushed dried basil;
           (shiitake or cultivated )           1 oz Fresh low-fat goat cheese;
      1    6" whole-wheat pita bread;               -crumbled
      2    Plum Tomatoes, fresh thinly   

MMMMM---------------------ZUCCHINI VARITION--------------------------
    1/2 c  Zucchini; thinly sliced             3 tb Parmesan Cheese
 
  Preheat oven or toaster oven to 400 degrees.  In a heavy skillet over
  medium heat, heat oil.  Add onions and mushrooms; saute for 5 minutes
  until the onion and mushrooms are tender.
  Meanwhile, split pita bread in half horizontally.  Place pita halves
  directly on oven rack and bake for 5 minutes or until lightly toasted.
  Arrange tomato slices and basil leaves on bread.  Scatter cooked
  onions and mushrooms over top.  Sprinkle with oregrano and goat
  cheese. Bake 3 to 8 minutes or until begins to brown around edges.
  Remove from oven and cut each pita half in 4 wedges.
  
  NOTE: Substitute zuccihini for the mushooms and Parmesan for goat
  cheese. Proceed as directed. ( I will keep the mushrooms and use
  Parmesan Cheese).
  
  Food Exchanges per serving: 1/2 BREAD/STARCH EXCHANGES   CAL: 66;
  PRO: 2g; CAR: 9g; FAT: 2g(CALORIES FROM FAT 27%); CHO: 5mg;
  
  Source: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders, Ph.D., and
  Frances Towner Giedt
  
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Amish-Style Chicken and Corn Soup
 Categories: Diabetic, Poultry, Vegetables, Crockpot, Soups/stews
      Yield: 8 servings
 
    1/2    Stewing hen or fowl;                1 ts Saffron threads; (optional)
      2 qt Chicken stock or broth            3/4 c  Corn kernels; (fresh/frozen)
    1/4 c  Onion; coarsely chopped           1/2 c  Celery; finely chopped
    1/2 c  Carrots; coarsely chopped           1 tb Parsley; fresh chopped
    1/2 c  Celery; coarsely chopped;           1 c  Egg noddles; cooked
 
  Combine stewing hen with chicken stock, coarsely chopped onions,
  carrots, celery, and saffron threads.  Bring the stock to a simmer.
  Simmer for about 1 hour, skimming the surface as necessary.Remove and
  reserve the stewing hen until cool enough to handle; then pick the
  meat from the bones.  Cut into neat little pieces. Strain the saffron
  broth through a fine sieve.
  (Note: The soup can be made through this step in advance.  Simply
  frefrigerate broth and diced chicken meat for 2 to 3 days, or freeze
  the broth and the chicken meat in separate convenienly sized
  containers.  Be sure to label and date them.  To use, defrost, remove
  congealed fat, return the broth full boil, and add the diced meat.
  Continue with recipe.)
  Add the corn, celery, parsley, and cooked noodles to the broth.
  Return the soup to a simmer and serve immediately.
  
  Food Exchanges per serving:  1 LEAN-MEAT EXCHANGE + 2 VEGETABLE
  EXCHANGES CAL: 11O; CAR: 10g; PRO: 13g; CHO: 25mg; SOD: 65mg; FAT: 2g;
  
  Source: Diabetes Forecast Dec 1993
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Stewed Tomatoes
 Categories: Diabetic, Vegetables, Soups/stews, Crockpot
      Yield: 5 servings
 
    1/8 c  Water                             1/8 c  Fine corn meal;
  1 1/2 lb Tomatoes; ripe cored              1/8 c  Dillweed; chopped dill weed;
      6    Scallions, chopped                1/8    Basil; chopped fresh
           (including tops)                  1/2 tb Sunflower seed butter;
      1    Green peppers; chopped         
 
  Bring the water to a simmer in a saucepan.  Add the tomatoes,
  scallions, and peppers and allow the mixture to simmer, covered for
  40 minutes. Stir in the corn meal, dillweed, basil, and sunflower
  seed butter.  Mix thoroughly to break up the softened tomatoes.
  Cover.  Simmer for another 10 minutes; serve hot. 1/10 if
  recipe(about 1/2 cup) (was for 10 servings, but change to 5 servings)
  Food Exchange per serving: 2 VEGETABLE EXCHANGES  CAL: 57; CAR: 11g;
  PRO: 2g; CHO: 0mg; FAT: 1.5g; SOD: 22mg; (20 PERCENT CALORIES FROM
  FAT)
  
  Source:  Diabetes Forecast January 1994
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Asparagus & Pimento
 Categories: Diabetic, Side dishes, Vegetables, Nuts/grains
      Yield: 4 servings
 
  1 1/4 lb Fresh asparagus;                  1/4 c  Pimento;
      1 c  Water                               1 tb Pine nuts;
      2 tb Lime juice; fresh              
 
  Rinse asparagus and snap off tough ends.  In a large skillet bring
  water to boil and add asparagus.  Cover and steam until bright grean,
  2 to 3 minutes.  Remove from heat, drain and arrange on a platter.
  Sprinkle with juice; garmish with pimento and pine nuts.  Serve warm
  or chilled.
  
  Food Exchanges per servings: 1 VEGETABLES EXCHANGES  CAL: 37;  CHO:
  0mg; CAR: 7g; PRO: 3g; SOD: 6mg; FAT: 2g;
  
  Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Corn and Bean Pudding
 Categories: Diabetic, Side dishes, Beans
      Yield: 6 servings
 
      1 ts Canola oil                        1/2 ts Salt
      1 sm Onion, finely chopped               4 dr Hot pepper sauce
      2    Eggs                                2 c  Cooked kidney or brown beans
      1 c  Milk                               14 oz Can cream-style corn
 
  This recipe is suitable for a gluten-free diet.
  
  Heat oil over medium heat in a small nonstick skillet.  Cook onion,
  stirring occasionally about 4 minutes or until translucent.
  
  In 6 cup casserole sprayed with nonstick coating, beat eggs, milk,
  salt and hot pepper sauce until smooth.  Stir in beans, corn and
  cooked onion. Mix well.
  
  Place casserole in larger pan.  Pour enough hot water into larger pan
  to come 2 inches up sides.  Bake at 350 F for 20 minutes.  Stir
  mixture and bake 20 minutes longer or until tester inserted near
  centre comes out clean.
  
  1/6 recipe - 181 calories, 1 1/2 starch, 1 protein choice 3 grams
  total fat, 1 gram saturated fat, 74 mg cholesterol, 9 grams protein,
  29 grams carbohydrate, 376 mg sodium, 389 mg potassium.  Very high
  fibre.
  
  Tex-Mex variation:  Add 1/3 cup chopped papper or 2 tsp chopped
  pickled jalapeno pepper.
  
  Adapted from Full of Beans by V. Currie & Kay Spicer 1993 ISBN
  0-9695688-1-9 Mighton House, Box 399, Campbellville, Ont. L0P 1B0
  Shared but not tested by Elizabeth Rodier Feb 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Earl's Mozzarella Meat Loaf
 Categories: Diabetic, Meats, Cheese
      Yield: 8 servings
 
      1 lg Onion; coarsely chopped             2    Egg whites
      1 T  Olive oil                           4 oz Part-skim mozarella cheese
      1    Sweet red pepper; chopped                -cut in 1/4-inch cubes
      1 cl Garlic; finely chopped            1/2 c  Grated Parmesan cheese
      1 ts Leaf basil; crumbled                2 T  Parsley; chopped
    1/2 ts Lef thyme; crumbled               3/4 ts Salt; optional
  1 1/2 lb Lean ground beef                  1/8 ts Pepper
    1/2 lb Ground pork                       1/4 c  Catsup
      1 c  Old-fashioned oats; uncooked   
 
  Preheat oven to moderate (375 degrees).  Line jelly-roll pan with
  aluminum foil.
  
  Saute onion in oil in large skillet over medium heat 3 minutes.  Add
  red pepper, garlic, basil, and thyme, saute 5 minutes.
  
  Combine beef, pork, oats, egg, whites, mozzarella, Parmesan, parsley,
  optional salt, and pepper in large bowl.  Add vegetable mixture.
  Shape into large oval on prepared pan.
  
  Bake in moderate oven (375 degrees) for 30 minutes.  Brush loaf with
  catsup.  Bake 25 minutes or until cooked through.  Let stand 10 minute
  before slicing.
  
  Judi's Notes:  I would bake this meat loaf in a loaf pan due to
  possible grease escaping from the jelly roll pan.  I would also spoon
  off some of the fat from the loaf after 30 minutes.
  
  Source:  Family Circle Magazine, 5/14/91. Shared and MM by Judi M.
  Phelps.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peanut Butter Cookies Bw
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
    1/2 c  Peanut butter                       1 lg Egg
    1/4 c  Vegetable oil                   1 1/2 c  Whole-wheat flour (or less)
      1 c  Brown sugar                         2 ts Baking soda
      1 ts Vanilla extract                
 
  My note:  tested using 1 1/4 cup all-purpose flour.  YUM!  These are
  large cookies, 2 tsp sugar per cookie.
  
  Preheat oven to 350 F.
  
  Cream together the peanut butter and vegetable oil in a bowl.  Add
  brown sugar, vanilla, and egg.  Beat well.
  
  Add flour (reserve 1/4 - 1/2 cup) and baking soda.  Blend thoroughly.
  Add enough extra flour so that you can shape dough into balls and
  place on an ungreased baking sheet.  Can be made as 36 medium (my
  choice) or 48 small cookies.
  
  Flatten with a fork, bake about 10 - 15 minutes or until lightly
  browned.
  
  1/24 recipe = 96 calories, 1 starch/bread + 1 fat exchange 2 grams
  protein, 13 grams carbohydrate, 4 grams fat, 89 mg sodium
  
  adapted from Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared
  and tested by Elizabeth Rodier Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Guiltless Brownies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
      3 tb Unsweetened cocoa powder            2 lg Eggs
    1/4 c  Vegetable oil                       1 c  Whole-wheat flour
      2    Very ripe bananas                 1/2 c  Chopped nuts
    1/2 c  Sugar                          
 
  Preheat oven to 350 F.
  
  Combine cocoa, oil and bananas in a food processor or blender.  Puree
  until smooth.  Combine sugar, eggs, flour and banana mixture in a
  mixing bowl. Beat until blended, then stir in the nuts.
  
  Pour the batter into a lightly oiled 9 x 13 inch baking pan and bake
  for 15-20 minutes or until done.  Toothpick inserted into center
  should come out clean.  (My suggestion - line baking pan with waxed
  paper and spray with non-stick vegetable spray.)  Cut into 2 1/4 inch
  squares when cool.
  
  1/24 recipe = 115 calories, 1 starch/bread + 1 fat exchange 2 grams
  protein, 16 grams carbohydrate, 5 grams fat, 104 mg sodium
  
  Adapted from Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared
  but not tested by Elizabeth Rodier, Feb 94
  
  I'd suggest cutting into 48 squares, easier to eat and easier to fit
  into a meal plan for a diabetic.  1/24 recipe fits within Am.
  Diabetes Assoc. guideline of 1 tsp sugar per serving.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Refried Beans
 Categories: Diabetic, Side dishes, Beans
      Yield: 6 servings
 
      2 ts Bacon fat or canola oil             3 c  Cooked kidney or black beans
      1 sm Onion, chopped fine                 3 dr Hot pepper sauce
      1 cl Garlic, chopped fine                     Salt and pepper to taste
 
  Any kind of beans may be refried.  Extra servings may be frozen and
  reheated.
  
  Stir cook onion and garlic in fat over medium heat in a nonstick pan
  until onion is translucent.
  
  Add beans gradually and mash with the back of a wooden spoon.  Cook
  and stir until thickened.  Add hot pepper sauce.  Shape in a roll and
  serve on a plate.
  
  1/6 recipe = 130 calories, 1 starchy choice, 1 protein choice 1.8
  grams total fat, 0 saturated fat, 0 cholesterol, 7 grams protein, 21
  grams carbohydrate, 133 mg sodium, 339 mg potassium.  High fibre.
  
  MEXICAN BEANS variation: Stir 1/2 cup shredded Cheddar or Monterey
  Jack cheese and 1 tsp chili powder into the hot bean mixture until
  cheese melts.
  
  1/6 recipe = 169 calories, 1 starchy, 1 protein, 1/2 fats & oils 5
  grams total fat, 2 grams saturated fat, 9 mg choleserol, 10 grams
  protein, 21 grams carbohydrate, 194 mg sodium, 319 mg potassium.
  High fibre.
  
  Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but
  not tested by Elizabeth Rodier Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Light and Luscious Orange Bars
 Categories: Diabetic, Desserts
      Yield: 12 servings
 
      1 ts Unflavored gelatin                1/2 c  Nonfat dry milk powder
    1/4 c  Orange Juice concentrate          1/2 c  Cold Z  ?b
      2 tb Sugar                               1 tb Lemonjuice
    1/2 ts Vanilla                            24    Graham crackers
 
  Chill a small mixing bowl and beaters. In the top section of a double
  boiler, soften gelatin in the melted concentrated Orange Juice. Place
  over hot water,and stir until the gelatin is completely disolved.
  Remove from heat and stir in the sugar and vanilla. Using cold
  beaters, beat dry milk and water until soft peaks form. Add the lemon
  juice and beat until stiff. Fold in orange juice mixture. Spread on
  12 Graham crackers. Top with the remaining crackers. Wrap
  individually; freeze until firm about 2 hours.
  
  From the ADA FAmily Cookbook vol.II.
  
  Exchanges per sandwich: 1/2 non fat milk, 1 fruit cal 89, cho 17, pro
  3, fat 1, Na 121, K 181, 1/2 teaspoon sugar (8 cal) per serving
  
  Posted by PHILLIP BOWER, Prodigy ID# FHMN87A.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Ada French Sponge Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 10 servings
 
    1/2 c  SIFTED CAKE FLOUR                 1/2 ts ALMOND EXTRACT
    3/4 ts BAKING POWDER                     1/4 ts VANILLA EXTRACT
    1/4 ts SALT                                6 tb SUGAR
      3    EGGS, SEPARATED                
 
  Preheat OVEN TO 350 f. Sift together flour, baking powder, and salt.
  Beat egg yolks in a small bowl, rapidly, until very thick and lemon
  colored, adding almond and vanilla flavorings during the beating.
  
  With clean beaters, beat the egg whites until stiff and shiny; begin
  to add sugar, not more than 1 Tablespoon at a time, and beat
  constantly. Continue to beat rapidly until whites are very stiff and
  glossy. Gently fold in the beaten egg yolks. In the same manner fold
  in the dry ingredients until well mixed. Using a small spatula and a
  measuring tablespoon, measure and droop onto ungreased baking sheets,
  spacing 2 inches apart. Bake for 10 minutes until light and golden
  brown. Remove at once from sheet to cool.
  
  one serving = 4 cookies = 1 bread exchange CHO 11, PRO 2, FAT 2, CAL
  67, Na 94
  
  Posted by PHILLIP BOWER, Prodigy ID# FHMN87A.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Orange Sunbeams
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 12 servings
 
  1 1/2 c  Flour                               1    Egg
      1 ts Baking powder                       2 tb Orange juice
    1/4 ts Salt                                2 tb Grated orange rind
    1/2 c  Shortening                      1 1/2 ts Sucaryl
    1/2 c  Raisins                        
 
   Sift together flour, baking powder and salt. Cut in shortening until
  crumbly.
  
   Add all at once; raisins, eggs, orange juice, orange rind and
  sucaryl.
  
   Mix well. Make into small balls; flatten on cookie sheet. Bake 12 to
  15 minutes at 375 degrees.
  
  FROM:    LORI NORMAN   (RFHH52E)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Quick and Tasty Chicken Soup
 Categories: Diabetic, Soups/stews, Main dish, Poultry, Crockpot
      Yield: 4 cups
 
  1 1/2 c  Chicken; cooked diced.            1/4 c  Celery; diced fine
  1 1/2 c  Chicken broth;                    1/2 ts Thyme;
      1 c  Water                             1/2 tb Arrowroot;
      2 tb Onion; chopped fine                 1 tb Water;
 
  Simmer first seven ingredients for about 10 minutes.  Make paste of
  arrowroot and 1 tb water, add to soup.  Cook until clear and smooth
  (takes just a few seconds.
  
  Food Exchange per serving: 2 3/4 LEAN MEAT EXCHANGES  CAL: 185
  THAT'S ALL!!
  
  Source: Recipes for Diabetics by Billie Little
  (2 almost 2 1/2 years ago I was diagnosis as Diabetic, this was one
  of the first of servral books I prechased, then I found a EARLY
  version at the thrift store. Both are so different.)
  
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Curried Potato Chowder
 Categories: Diabetic, Vegetables
      Yield: 8 servings
 
MMMMM-------------------CURRIED POTATO CHOWDER------------------------
           Olive Oil cooking Spray;                 -peeled diced
      2 lg Onions, about a lb thinly         1/4 c  Dry white wine;
           -sliced                             1 tb Dry English mustard;
      1 cl Garlic; minced                      1 c  Plain nonfat yogart;
    1/8 ts Sugar;                                   Grated lemon zest of garnish
      3 c  Beef stock;                              Thin cucumber slices for
      2 lg Russet potatoes; about 2 lbs             -garnish

MMMMM-------------------CORN CHOWDER VARIATION------------------------
    1/2 c  Corn Kernels; fresh or              1 tb Turkey bacon; chopped cooked
           -deforsted                     
 
  CURRIED POTATO CHOWDER:
  In a large nonstick covered skillet that has been lightly sprayed with
  cooking spray, cook onions and garlic over low heat until onions wilt,
  about 15 minutes.  Stir frequently. Uncover, stir in sugar, and
  continue to cook, stirring often, until onions begin to brown.
  Meanwhile, in a large saucepan. bring stock to a boil.  Add potatoes,
  reduce heat to a simmer, and cook unitl potatoes are tender when
  pierced with a fork, about 15 minutes.  Add onions.  Add wine to
  skillet; stir to lossen any browned bits.  Add wine mixture to potato
  mixture.  Return to soup to a simmer. Cook for another 5 to 10
  minutes, until potatoes begin to fall apart and soup thickens.  Stir
  in curry powder and dry mustard. Remove soup from stove; stir in
  yogurt.  Return soup to stove; heat through.  Do not allow to boil.
  Ladle into hot soup plates; with grated lemon zest and cucumber
  slices. ( I would add instant potatoes to make thicker potato soup)
  CORN CHOWDER VARIATION: Omit curry powder, dry mustard, and plain
  nonfat yogurt.  Chop onion and potatoes into small dice.  Cook as
  directed until potatoes are just tender.  Add corn just before
  serving.  Garnish with each serving with chopped turkey bacon.
  
  Food Exchanges per serving for Curried Potato Chowder
  2 BREAD/STARCH EXCHANGES  CAL: 137; PRO: 4g; CAR: 30g; FAT: TRACE;
  CHO: 1mg; SOD: 45mg;
  
  Food Exchanges per serving for Corn Chowder Variation  2 BREAD/STARCH
  EXCHANGES  CAL: 129g; PRO: 3g; FAT: TRACE;  CHO: 1mg;  SOD: 36mg;
  
  Source: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
  Ph.D., and Frances Towner Giedt with the nutrition servers staff of
  Joslin Diabetes Center.
  
  Broght to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Impossible Taco Pie
 Categories: Diabetic, Meats, Bisquick, Main dish, Cheese/eggs
      Yield: 6 servings
 
      1 lb Ground beef                         3    Eggs
    1/2 c  Onion; chopped                      1 c  Cheddar cheese; shredded
      2    Envelopes taco seasoning;dry      1/4    Head lettuce; shredded
    3/4 c  Bisquick                            1    Tomatoe; diced
  1 1/4 c  Milk                              1/4 c  Ripe olives; sliced
 
  Preheat oven to 400. Grease pie plate, 10x1 1/2", or square baking
  dish, 8x8".  Cook and stir the gr. beef and onion in 10" skillet
  until beef is brown; drain.  Stir in seasoning mix; spoon into pie
  plate. Beat baking mix, milk and eggs about 1 min with wire whisk or
  hand beater or til almost smooth.  Pour into pie plate.  Bake about
  25 min. or til knife inserted in center comes out clean. Sprinkle
  with cheese. Bake about 2 min. longer or til cheese is melted. Cool 5
  min. Garnish with lettuce, tomatoe and olives. FOR 1/2 RECIPE; Use 1
  qt square or round casserole. Decrease baking mix to 1/2 c., milk to
  3/4 c. and eggs to 2. Divide remaining ingred. amts in half. Decrease
  beat time to 10 sec. in blender or 30 sec. with wire whisk or hand
  beater.
   Increase bake time to 30-35 min.  HIGH ALT>For the 1/2 recipe only
  use 1 1/2 qt round or 1 qt. square casserole. no other adj.
  necessary. FROM; BISQUICK RECIPE CLUB LISA CRAWLEY TSPN00B
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Moroccan Chicken
 Categories: Diabetic, Poultry, Low-fat/cal
      Yield: 6 servings
 
      3 lb Chicken; cut into serving           2    Bay leaves
           -pieces or                        1/2 ts Ground allspice
      4    Split chicken breasts               1 ts Dried thyme leaves
      8    Dried figs; snipped               1/2 c  Green peper; chopped
      1    8-oz can tomato sauce                    -optional
    1/2 c  Onion; chopped                      2 T  Sesame seeds; toasted or
      2 cl Garlic; minced                      2 T  Almonds; slivered
    1/4 c  White wine or apple juice      
 
  Skin chicken.  Place in a pot or hearty skillet.  Add remaining
  ingredients, except sesame seeds or almonds.  Cover and cook in a slow
  cooker about 6 hours or cook in oven on low heat about 2 hours. For
  faster cooking, bring to a boil on top of range, reduce heat to low,
  and cook for 20-35 minutes depending on thickness of chicken pieces.
  Sprinkle sesame seeds or almonds on top before serving. This makes
  six 3-oz servings.
  
  Food Exchanges:  3 lean meats, 1 fruit, 1 vegetable. Calories per
  serving: 241, Protein 22 g, Carbohydrate 22 g, Fat 7 g, Sodium 270
  mg, Potatosium 553 mg, Cholesterol 55 mg.
  
  Source:  Special Celebrations and Parties Cookbook, American Diabetes
  Association.
  
  Shared and MM by Judi M. Phelps
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gf Maple Bean Tarts
 Categories: Diabetic, Desserts, Beans
      Yield: 24 servings
 
     24    Gluten-fr.unbaked tartshells        2    Eggs
           FILLING                           1/3 c  Brown sugar
      1 c  Cooked white kidney beans         1/4 c  Butter or margarine, melted
    1/2 c  Maple syrup                       1/2 c  Raisins
 
  NOTE:  Gluten-free pastry made with bean flour is lower in fat than
  regular pastry.
  
  Combine all ingredients except raisins in a food processor or blender.
  Divide raisins evenly among tart shells.  Pour filling over raisins,
  filling medium-size tart shells 3/4 full.
  
  Bake at 350 F for 20 minutes or until crust is golden brown and
  filling set.  Makes 24 tarts.
  
  1 tart = 131 calories, 1/2 starch, 1 fruit, 1 fats & oils choice 5
  grams total fat, 1 gram saturated fat, 17 mg cholesterol, 2 grams
  protein, 17 grams carbohydrate, 46 mg sodium, 158 mg potassium.
  Moderate fibre.
  
  Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but
  not tested by Elizabeth Rodier Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apple Cheese Icing
 Categories: Diabetic, Cakes, Desserts, Low-fat/cal
      Yield: 1 servings
 
      2    Sweet dessert apples 200 g *      1/3 c  Skim milk cheese or cottage
      1 ts Powdered gelatin dissolved               Coloring (optional)
      4 tb Hot water (for gelatin)        
 
  2 apples, cored and sliced.  Suggested Golden Delicious - stay white
  when cooked.  Cook the apples to a soft pulp in a little water and
  allow to cool.  Place in a blender with the dissolved gelatin, cheese
  and coloring, and blend to a smooth puree.  Leave to set, then spread
  on the cake and pipe if desired.
  
  This spread, covered, keeps well in the refrigerator and may be
  deep-frozen.
  
  Suggested uses:  Child's birthday cake, slab cake cut in squares and
  decorated with a blob of icing topped with a piece of fruit,
  low-calorie spread for plain cookies or scones.  5 cal in 2 tsp.
  
  Total recipe: 160 cal, 25 g (2 1/2 units) carbohydrate, 4 g fiber, 13
  g protein, 2 g fat.
  
  Source:  The Diabetics' Cookbook by Roberta Longstaff published in UK
  and Canada 1984.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fruity Chews
 Categories: Diabetic, Desserts, Kids, Snacks, Fruits
      Yield: 1 servings
 
      3 c  Apple juice, or                          Orange-pineapple juice
           Grape juice, or                     5    Gelatin envelopes
           Orange juice, or               
 
  Soften gelatin in 1 cup fruit juice in medium mixing bowl. Bring one
  cup juice to a boil and stir in gelatin/juice mix. Continue stirring
  until gelatin is dissolved. Add remaining cup of juice. Pour into 8
  inch square pan and refrigerate until firm.
  
  *Kids love these cut with cookie cuuters into their favorite shapes.
  *Holiday treats are always welcome - orange-pineapple pumpkins at
  Haloween, red fruit-berry bells at Christmas, use your imagination
  and enjoy! *A drop of food coloring in white grape juice will
  transform it to any "season". *Great in a candy dish for nibblers.
  Exchanges = 1/2 fruit Servings are as follows: Orange-pineapple chews
  = 5 squares Apple chews = 5 squares grape chews = 4 squares orange
  chews = 5 squares 30 cal, 7.5 carbs, no pro or fat.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fresh Strawberry Sherbet
 Categories: Diabetic, Desserts, Fruits
      Yield: 8 servings
 
    1/3 c  Apple juice concentrate OR:       1/2 c  Water
           Fruit and berry concentrate         5 c  Fresh strawberries
      1 tb Lemon juice                    
 
  Wash and stem berries. In a blender or food processor combine
  concentrate, water and lemon juice. Add half the berries. Cover and
  blend til smooth. Add remaining berries and continue blending til
  smooth. Put in freezer container and freeze.
  
  Exchanges = 3/4 fruit exchange. Per serving = 50 cal, 12.5 carbs, no
  protien or fat.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Refrigerator Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 32 servings
 
    1/2 c  Butter or Margarine                 1 c  Flour
      1    Egg                                 1 c  Dates, unsugared, chopped
      2 ts Vanilla                             1 c  Coconut, shredded
      1 ts Baking powder                       1 c  Walnuts or Pecans
        ds Salt                           
 
  Cream butter, egg and vanilla until mixed and fluffy. Beat in dry
  ingredients gradually mixing well after each addition. Mix in dates,
  coconut and 1/ c of the nuts. Form dough into two 1-1/2 inch logs.
  Roll logs into remaining nuts (1/4 c each). Wrap in waxed paper and
  chill (or freeze) until firm enough to slice. Preheat oven to 350
  degrees. Slice cookies 1/4 inch thick and place on a nonstick cookie
  sheet. Bake 10-12 minutes until light golden brown. Cool on wire
  racks.
  
  2 cookies = 1 fat, 1/2 fruit, 1/4 brd, 95 cal. carbs = 11.5, pro = 1,
  f = 5
  
  Approved by the Diabetes Assoc.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Kids Snackin' Corn
 Categories: Diabetic, Kids, Snacks
      Yield: 9 servings
 
      9 c  Corn, popped                      1/3 c  Peanut butter
      1 tb Butter or margarine            
 
  Pop the corn. This recipe is calculated on corn popped in an air type
  popper without added fat for fewer calories.
  
  Over low heat melt the butter or margarine with peanut butter until
  runny. Drizzle over the popcorn and mix well. Spread in shallow
  baking pans and bake in a 375 degree oven for 10 minutes, stirring 2
  or 3 times. The corn will crisp and topping will set.
  
  1 cup = 107 cal.   1/3 brd, 2/3 high fat meat exch, 1/3 fat exch.
  Carbs = 5 Pro = 6 f = 7
                      Enjoy! :D American Diabetes Approved
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Popcorn Snacks
 Categories: Diabetic, Kids, Nuts/grains, Snacks
      Yield: 1 servings
 
      3 c  Popped Corn                    
 
  3 cups = one serving.
  For a TV snack, or something to take to the show or the ball game that
  stays fresh and crisp, try seasoned popcorn.
  
  Pop corn without fat using directions on popper and season to taste
  with any of the following:
  
  Butter Flavored Salt Taco Seasoning Garlic Salt Onion Salt Parmeson
  Cheese Dried Herbs Hickory Flavored Salt (Great outdoors) Seasoned
  Salt
  
    * To share with your feathered friends:
      String left-over popcorn and hang outside for a healthy treat for
  the
      birds. It's fun to watch them eat! In the bleak winter months the
      birds would love a bit of bacon fat rubbed on the left-over corn.
  
  1 serving (3 cups) = 80 cal, 1 bread serving. C = 15 P = 3 F = Trace
  Approved by the American Diabetes Assoc.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Freezer Ice Cream - Sugar Free
 Categories: Diabetic, Desserts
      Yield: 16 servings
 
MMMMM------------------------INGREDIENTS-----------------------------
      8 c  PET Lite milk                       8    Pineapple, slices, canned
    1/2 c  Sugar Subst. equivalent            16 T  Pineapple Juice, from can
      4 c  Strawberries                        2 c  Orange Juice
 
   Directions: Put all ingredients in a home freezer and freeze
  according to instructions.
   Makes 16 1-Cup Servings.
   Exchanges: Each Serving equals 1 Milk and 3/4 Fruit.
   Calories:  125
   From Files of A.Broaddus 6/24/93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sugarless Fruit Nut Muffins
 Categories: Diabetic, Quickbreads, Fruits, Nuts/grains, Breads/bm
      Yield: 6 servings
 
      1 c  Chopped Dates                       2    Eggs, beaten
    1/2 c  Raisins                             1 ts Vanilla, extract
    1/2 c  Chopped prunes                      1 c  All-purpose flour
      1 c  Water                               1 ts Baking soda
    1/2 c  Margarine, cut into pats          1/2 c  Chopped nuts
 
   In a saucepan, combine dates, raisins, prunes, and water. Bring to a
  boil and boil 5 minutes. Stir in margarine and salt. Set aside to
  cool. Add remaining ingredients to fruit; stir just until dry
  ingredients are moistened. Spoon into greased mini-muffin pans.
   Bake at 350 degrees for 15 minutes (if desired, bake in a 11" x 7" x
  2" baking pan for 30 minutes). Yield: 32 muffins
  
   Diabetic Exchanges: One mini-muffin equals, 1/2 fruit, 1 fat, 1/2
  starch; also 94 calories, 52 mg sodium, 14 mg cholesterol, 12 gm
  carbohydrate, 2 gm protein, 4 gm fat.
  
   SOURCE: Fern Albertson, Spokane, WA Country Woman Magazine Sept/Oct
  92
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peanut Butter/bran Muffins
 Categories: Diabetic, Quickbreads, Nuts/grains, Holidays, Vegetarian
      Yield: 8 servings
 
    1/2 c  Whole Wheat Flour                   1    Egg
    1/3 c  Bran                              1/4 c  Peanut Butter
      2 ts Baking Powder                     1/2 c  Lowfat Milk
      1 tb Sugar                             1/3 c  Peanuts, chopped
 
   Combine the flour, bran, baking powder and sugar in a bowl. Add the
  remaining ingredients and blend.
  
   Spoon into oiled muffin tins or paper muffin cups.
  
   Bake in a 375-degree oven for 15 to 20 minutes.
  
   Makes 8
  
   One Muffin = Calories: 140 Carbohydrates: 12 Protein: 6 Fat: 9
  Sodium: 104 Potassium: 184 Cholesterol: 35
  
   Exchange Value: 1 Bread Exchange + 2 Fat Exchanges
  
   Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Oatmeal-Banana Muffins
 Categories: Diabetic, Quickbreads, Fruits, Nuts/grains, Vegetarian
      Yield: 12 servings
 
      3 c  Whole Wheat Flour                   1    Egg
    3/4 c  Rolled Oats                         2 tb Vegetable Oil
      1 tb Baking Powder                   1 1/2 c  Lowfat Milk
    1/2 ts Ground Cinnamon                     1 sm Banana, cubed
    1/4 ts Ground Nutmeg                     1/4 c  Sunflower Seeds, toasted
      1 tb Sugar                          
 
   Combine the flour, oats, baking powder, cinnamon, nutmeg and sugar
  in a bowl. Add the remaining ingredients and blend.
  
   Spoon into oiled muffin tins or paper muffin cups.
  
   Bake in a 375-degree oven for 15 to 20 minutes.
  
   Makes 12
  
   One Muffin = Calories: 180 Carbohydrates: 29 Protein: 5 Fat: 5
  Sodium: 91 Potassium: 221 Cholesterol: 23
  
   Exchange Value: 1 Bread Exchange + 1 Fruit Exchange + 1 Fat Exchange
  
   Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vegetable Confetti
 Categories: Diabetic, Vegetables, Holidays, Vegetarian
      Yield: 2 servings
 
      1 sm Zucchini, shredded                  1 sm Onion, sliced thin
      1 sm Yellow Squash, shredded             2 tb Water
      2    Carrots, shredded                   2 ts Margarine
 
   Combine the zucchini, yellow squash, carrots, onion and water in a
  skillet. Cover and cook over medium heat for 4 to 5 minutes, or until
  the vegetables are tender. Add the margarine. Saute, uncovered, until
  all the moisture has evaporated. Serve immediately.
  
   Serves 2
  
   One Serving = Calories: 94 Carbohydrates: 14 Protein: 3 Fat: 4
  Sodium: 83 Potassium: 453 Cholesterol: 0
  
   Exchange Value: 2 Vegetable Exchanges + 1 Fat Exchange
  
   Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Whole Wheat Pizza
 Categories: Diabetic, Vegetables, Vegetarian, Main dish
      Yield: 8 servings
 
      1 c  Warm Water (110 to 115            1/2 ts Caraway Seeds
           -degrees)                         1/4 ts Garlic Powder
      1 pk (or 1 tablespoon) Active Dry    1 1/4    To 1-1/2 c Whole Wheat Flour
           -Yeast -or-                       1/2 c  Tomato Sauce -or- Pizza
      1    Ck Yeast                                 -Sauce
      1 tb Honey                             1/2    To 1 tb Dried Oregano
      1 c  Whole Wheat Flour                   1 c  Raw Broccoli Pieces
    1/2 ts Salt                                1 c  Raw Mushroom Slices
      1 tb Vegetable Oil                       8 oz Part Skim Mozzarella Cheese,
      4 oz Cheddar Cheese, grated                   -shredded
    1/2 ts Black Pepper, ground           
 
  Combine the water, yeast, honey and the 1 cup of whole wheat flour in
  a large bowl. Beat 100 times until mixture is smooth. Let rise in a
  warm place for 15 minutes. Add the salt, oil, Cheddar cheese, pepper,
  caraway seeds, garlic powder and 1-1/4 to 1-1/2 ups whole wheat
  flour. Mix well and let the dough rest for 5 minutes.
  
  Pat out the dough onto a baking sheet for 1 large pizza or divide the
  dough in half and make two medium-size pizzas.
  
  Top with the pizza sauce, oregano, vegetables and mozzarella. Bake in
  a 400 degree oven for 15 to 20 minutes.
  
  Serves 8
  
  One Serving = Calories: 305 Carbohydrates: 33 Protein: 18 Fat: 12
  Sodium: 430 Potassium: 378 Cholesterol: 31
  
  Exchange Value: 2 Medium-Fat Meat Exchanges + 2 Bread Exchanges + 1
  Vegetable Exchange
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Dilly Rice Muffins
 Categories: Diabetic, Quickbreads, Rice, Vegetables, Holidays
      Yield: 8 servings
 
      1 c  Flour                                    -minced
      1 tb Sugar                               2 tb Parsley Leaves, freshly
      1 tb Baking Powder                            -minced -or-
      1    Egg                                 2 tb Parsley Flakes, dried
    1/2 c  Lowfat Milk                         2 tb Dill Weed, freshly minced
      2 tb Vegetable Oil                            --or-
    1/4 c  Rice, cooked                        2 ts Dried Dill
      2 tb Green Onion (scallion),        
 
   Keywords: ovo-lacto
  
   Combine the flour, sugar and baking powder in a bowl.
   Stir to mix.  Beat the egg, milk and oil together. Add to the flour
  mixture along with the remaining ingredients. Mix just until the
  batter is blended.
  
   Spoon into oiled muffin tins or paper muffin cups.
   Fill about three-fourths full.
  
   Bake in a 400-degree oven for 12 to 15 minutes, or until brown.
  
   Makes 8
  
   One Muffin = Calories: 113 Carbohydrates: 15 Protein: 3 Fat: 5
  Sodium: 133 Potassium: 49 Cholesterol: 35
  
   Exchange Value: 1 Bread Exchange + 1 Fat Exchange Source: Holiday
  Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty
  Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sweet-And-Sour Green Beans
 Categories: Diabetic, Vegetables, Holidays, Vegetarian, Side dishes
      Yield: 4 servings
 
     10 oz Package Frozen Green Beans          2 tb Wine Vinegar, red or white
    1/2 c  Water                               1 tb Margarine
      1    Bay Leaf                            1 pk Equal Sweetener
      4    Whole Cloves                   
 
   Combine the beans, water, bay leaf and cloves in a saucepan. Cook
  until the beans are tender, about 3 minutes. Drain off the water.
  
   Add the vinegar and margarine.  Saute for 3 minutes.
   Remove the bay leaf and cloves. Sprinkle on the sweetener and serve.
  
   Serves 4
  
   One Serving = Calories: 46 Carbohydrates: 0 Protein: 1 Fat: 3
  Sodium: 37 Potassium: 39 Cholesterol: 0
  
   Exchange Value: 1 Vegetable Exchange + 1/2 Fat Exchange
  
   Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Challah - (Holiday Twist Bread)
 Categories: Diabetic, Holidays, Breads/bm
      Yield: 18 servings
 
      1 pk (or 1 tablespoon) Active Dry      1/2 ts Salt
           -Yeast                              1    Egg
      2 tb Sugar                               2 tb Vegetable Oil
    1/4 c  Warm Water (110 to 115          1 1/4 c  Water
           -degrees)                           1    Egg, beaten
      2 c  All-Purpose Flour                   1 tb Poppy Seeds
      2    To 2-1/2 c Whole Wheat Flour   
 
   Dissolve the yeast and sugar in the 1/4 cup of warm water. Let stand
  for 5 minutes.
  
   Combine the flours and salt in a mixing bowl.  Make a well in the
  center of the flour mixture and add the egg, oil, yeast mixture and
  remaining 1-1/4 cups of water. Mix well. Knead the dough on a floured
  board, adding more whole wheat flour until the dough is smooth and
  elastic. Place in an oiled bowl. Cover with a damp towel and let rise
  until doubled, about 1 hour.
  
   Divide the dough into three parts.  Roll each third into a strip
  about 15 inches long.  Braid the strips together and place on a
  lightly-oiled baking sheet.
   Brush with the beaten egg.  Sprinkle on the poppy seeds. Cover and
  let rise until doubled.
  
   Bake in a 375-degree oven for 40 to 45 minutes, or until golden
  brown.
  
   Serves 18
  
   One Serving = Calories: 115 Carbohydrates: 21 Protein: 4 Fat: 2
  Sodium: 59 Potassium: 74 Cholesterol: 15
  
   Exchange Value: 1-1/2 Bread Exchanges Source: Holiday Cookbook,
  American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman,
  M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Kaese Blintzes - (Rolled Cheese Pancakes)
 Categories: Diabetic, Holidays, Vegetarian, Cheese
      Yield: 6 servings
 
      1 c  Dry Cottage Cheese                  1 c  Lowfat Milk
      1 c  Pot Cheese -or- Lowfat              3    Eggs
           -Ricotta Cheese                          Vegetable Oil
      1    Egg                                 2 tb Margarine
      1 tb Sugar                                    Plain Lowfat Yogurt
      1 c  Flour                          
 
   Keywords: breakfast
  
   Make the cheese filling by beating cottage cheese, pot cheese, 1 egg
  and sugar together.  Combine the flour and milk with the 3 eggs. Beat
  to make a smooth batter.
  
   Heat a 6- or 8-inch skillet.  Coat with vegetable oil and pour in 2
  to 3 tablespoons of the batter.  Tilt the pan to distribute the
  batter over the bottom of the skillet. Cook until the dough is firm
  and browned.
  
   Remove from the pan and place on a lightly-oiled plate with browned
  side up. Spoon 1 tablespoon of filling onto the edge of the pancake.
  Roll up by bringing the edge with the filling to the center of the
  pancake, fold in each side, and fold over once more to make a sealed
  pouch. Continue with the rest of the batter.
  
   When ready to serve, heat the margarine in a skillet.
   Fry the blintzes until golden brown on all sides.
   Serve with yogurt.
  
   Serves 6
  
   One Serving of 2 Blintzes= Calories: 272 Carbohydrates: 20 Protein:
  16 Fat: 14 Sodium: 150 Potassium: 178 Cholesterol: 193
  
   Exchange Value: 2 Lean Meat Exchanges + 1 Bread Exchange + 2 Fat
  Exchanges
  
   Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Whole Wheat Buttermilk Pancakes
 Categories: Diabetic, Holidays, Pancakes, Vegetarian, Breakfast
      Yield: 12 servings
 
    1/2 c  Whole Wheat Flour                   1    Egg
    1/2 c  Unbleached White Flour              1 c  Buttermilk -or- Sour Milk (1
      1 ts Sugar                                    -cup lowfat milk + 1
      1 ts Baking Powder                            -tablespoon vinegar)
    1/2 ts Baking Soda                         2 tb Vegetable Oil
    1/4 ts Salt                           
 
   Stir together the flours, sugar, baking powder, baking soda and salt.
  
   Beat the egg, milk and oil together.  Add the liquids to the flour
  mixture and stir just until blended.
  
   Pour the batter onto a greased hot griddle.
  
   Serve with fresh fruit slices, unsweetened applesauce or low-calorie
  syrup.
  
   Makes 12 4-inch pancakes
  
   Two Pancakes = Calories: 114 Carbohydrates: 18 Protein: 4 Fat: 3
  Sodium: 246 Potassium: 1200 Cholesterol: 47
  
   Exchange Value: 1 Bread Exchange + 1/2 Fat Exchange
  
   Source: Holiday Cookbook, American Diabetes Association,
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Ice Cream, Low Fat, Fridge
 Categories: Diabetic, Desserts
      Yield: 8 servings
 
MMMMM------------------------INGREDIENTS-----------------------------
      8 oz Pet Lite Milk                       1 t  Vanilla
      4 pk Sugar Substitute              

MMMMM-----------------ADD: ONE OF THE FOLLOWING----------------------
      1    Peach, peeled and diced             4 oz Orange Juice
      1    Banana                              1 c  Strawberries
      2 sl Pineapple with juice           
 
   Directions: Mix all together and put in freezer of refrigerator until
  hardened. Remove - break up - put in blender and whip until creamy.
  Serve.
  
   Calories: 75 cal.   Exchanges: 1/2 Milk and 1/2 Fruit
  
   From Files of A.Broaddus 6-24-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Avocado Banana Spread
 Categories: Diabetic, Spreads
      Yield: 1 servings
 
    1/2 c  Mashed ripe banana                1/2 c  Mashed ripe avocado
           -(mash with fork)                   1 tb Lemon juice
 
  Blend ingredients in a food processor or blender. Heat to a boil in a
  saucepan; turn to low and simmer, stirring occasionally, until mixture
  reaches desired thickness. Yields 1/2 cup. Source: Sweet & Sugarfree
  Shared by: Shirley Goos
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Orange Muffins
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 12 servings
 
      2 c  Flour                               1    Eggs
      2 ts Baking powder                     3/4 c  Orange juice
    1/2 ts Baking soda                       1/4 c  Butter
    1/4 ts Salt                                1 tb Milk
      1 tb Orange peel, grated                 1 ts Vanilla
 
  Preheat oven to 400.  Grease 12 muffin cups or line with paper
  liners; set aside.  Combine dry ingredients (including orange peel)
  in medium bowl. Combine and add egg, orange juice, melted butter,
  milk, and vanilla; mix just until dry ingredients are moistened.
  Spoon batter into prepared cups, filling each cup 1/2 full. Bake
  18-20 minutes, until golden brown. Let cool in pan on wire rack 5
  minutes.  Remove from pan.  Serve warm or at room temperature.
  
  Nutrition information per muffin: 127 calories, 3 gm protein, 18 gm
  carbohydrate, 5 gm fat, 28 mg cholesterol, 196 mg sodium, 1 diabetic
  starch/bread exchange, 1 diabetic fat exchange
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine From the recipe files of Sylvia Steiger,
  GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at
  net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apple-Walnut Muffins
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 12 servings
 
      2 c  Flour                             2/3 c  Apple juice concentrate
      2 ts Baking powder                     1/3 c  Butter
  1 1/2 ts Cinnamon, ground                    1 ts Vanilla
    1/4 ts Nutmeg, ground                      2 md Apples
    1/4 ts Salt                              1/2 c  Walnuts, chopped
      2    Eggs                           
 
  Preheat oven to 350.  Peel, seed, and finely chop apples. Grease 12
  muffin cups or line with paper liners; set aside. Combine dry
  ingredients in medium bowl.  Combine and add eggs, apple juice
  concentrate, melted butter, and vanilla; mix just until dry
  ingredients are moistened. Stir in apple and walnuts. Spoon batter
  into prepared cups, filling each cup 3/4 full. Bake 25 minutes, until
  golden brown.  Let stand in pan on wire rack 5 minutes.  Remove from
  pan.  Serve warm or at room temperature.
  
  Cooled muffins may be wrapped securely and frozen up to 3 months.
  
  Nutrition information per muffin: 199 calories, 4 gm protein, 25 gm
  carbohydrate, 9 gm fat, 49 mg cholesterol, 183 mg sodium, 1/4 diabetic
  starch/bread exchange, 1-3/4 diabetic fat exchange, 1/2 diabetic fruit
  exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine From the recipe files of Sylvia Steiger,
  GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at
  net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peach Melba Layer Cake Supreme
 Categories: Diabetic, Cakes, Desserts
      Yield: 8 servings
 
      2 c  Flour                               1 c  Apple juice concentrate
      2 ts Baking powder                   1 1/2 c  Peaches, sliced
    1/4 ts Salt                                2 c  Raspberries
    1/2 c  Butter                            1/3 c  Peach pourable fruit
      3    Egg yolks                         1/3 c  Raspberry fruit spread
      1 ts Vanilla                        
 
  3 tb peach fruit spread combined with 2 tb warm water may be
  substituted for the pourable fruit.
  
  Preheat oven to 375.  Grease and flour two 8" round cake pans. Combine
  flour, baking powder, and salt; set aside.  Beat softened butter at
  medium speed until light and fluffy.  Blend in egg yolks and vanilla.
  Alternately add dry ingredients and apple juice concentrate, beating
  well after each addition; spread evenly into prepared pans. Bake 20
  minutes, until golden brown and wooden pick inserted in centers comes
  out clean.  Cool 10 minutes in pans on wire racks.  Remove from pans;
  cool completely.
  
  Drain peaches.  Combine peaches, raspberries, and pourable fruit; mix
  lightly.  Spread fruit spread evenly over one cake layer; top with
  second cake layer.  Spoon fruit mixtore over top of cake, letting
  excess fruit mixture drip down sides.
  
  Nutrition information per slice: 390 calories, 5 gm protein, 62 gm
  carbohydrate, 14 gm fat, 111 mg cholesterol, 314 mg sodium, 1-1/2
  diabetic starch/bread exchange, 3 diabetic fat exchange, 2-1/2
  diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine From the recipe files of Sylvia Steiger,
  GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at
  net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Cheesecake
 Categories: Diabetic, Cakes, Desserts
      Yield: 10 servings
 
     24 oz Cream cheese                        4    Eggs
      1 c  Strawberry pourable fruit           2 ts Vanilla
      1 ts Vanilla                             1 c  Sour cream
    1/4 ts Salt                                     Strawberries; sliced
 
  3/4 c strawberry fruit spread combined with 1/4 c warm water may be
  substituted for the pourable fruit.
  
  Do not use reduced-calorie sour cream.
  
  Preheat oven to 325.  Beat softened cream cheese in large bowl until
  creamy.  Blend in pourable fruit, vanilla, and salt. Add eggs, one at
  a time, beating well after each addition. Pour into greased 9"
  springform pan.  Bake 50 minutes.
  
  Combine sour cream and vanilla; mix well.  Carefully spoon over warm
  cheesecake.  Bake another 10 minutes, or until just set. Turn oven
  off; leave cheesecake in oven, with door closed, 30 minutes. Transfer
  to wire rack; loosen cheesecake from rim of pan. Cool overnight.
  
  Just before serving, garnish with sliced strawberries.
  
  Nutrition information per slice: 379 calories, 8 gm protein, 18 gm
  carbohydrate, 31 gm fat, 170 mg cholesterol, 313 mg sodium, 1 diabetic
  medium-fat meat exchange, 5 diabetic fat exchange, 1-1/4 diabetic
  fruit exchange
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine From the recipe files of Sylvia Steiger,
  GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at
  net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fruit and Nut Coffee Cake Ring
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 10 servings
 
    1/2 tb Yeast                               2    Eggs
    1/2 c  Water, warm                       1/2 c  Apricot fruit spread
      3 c  Flour                               6 oz Fruit, dried
      1 ts Salt                              1/2 c  Pecans, chopped
      1 ts Cardamom, ground                    1 ts Water, cold
    1/3 c  Butter                              1 c  Flour
    1/3 c  Apple juice concentrate             1    Eggs
 
  Chop dried fruit.
  
  Dissolve yeast in warm water; let stand 10 minutes.  In large bowl of
  elecric mixer, combine flour, salt, and cardamom. Whilie mixing on low
  speed with dough hook, gradually blend in yeast mixture, butter, apple
  juice concentrate, and eggs.  Beat 2 minutes at medium speed. Beat in
  enough remaining flour to form stiff dough. Continue to beat until
  dough is smooth and elastic. (Dough may be kneaded by hand on lightly
  floured surface until smooth and elastic, about 10 minutes.  Or may
  be mixed in breadmaker.)  Let rest 20 minutes.
  
  Roll out dough on lightly floured surface to 22"x12" rectangle. Spread
  fruit spread evenly down center of rectangle, leaving 1" border along
  both long sides.  Sprinkle fruit bits and nuts evenly over fruit
  spread. Starting at one long side, roll dough up tightly; pinch seam
  to seal. Place on greased cookie sheet. Bring ends of roll rogether
  to form ring; pinch ends together to seal, using water if necessary.
  With scissors or sharp knife, make diagonal cuts, about 1" apart,
  into top of ring. Let rise in warm place 30 minutes.  (Dough will not
  double in volume.)
  
  Preheat oven to 375.  Beat together egg and cold water; brush over
  ring. Bake 25-30 minutes, until golden brown.  Immediately remove
  from pan. Cool on wire rack.  Serve warm or at room temperature.
  
  Nutrition information per slice: 386 calories, 8 gm protein, 64 gm
  carbohydrate, 12 gm fat, 80 mg cholesterol, 308 mg sodium, 2-1/4
  diabetic starch/bread exchange, 2-1/4 diabetic fat exchange, 2
  diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Macadamia Nut Crunchies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
      1    Eggs                            1 1/4 c  Flour
      2 md Bananas; mashed ripe              1/3 c  Coconut, flaked unsweetened
    1/3 c  Butter; melted                    1/2 ts Baking powder
    1/4 c  Pineapple fruit spread            1/2 ts Salt
      1 ts Vanilla extract                 3 1/2 oz Macadamia nuts; chopped
 
  Preheat oven to 375.  Combine egg, banana, butter, fruit spread, and
  vanilla in medium bowl.  Add flour, coconut, baking powder, and salt;
  mix well.  Stir in nuts.  Drop tablespoonsful of dough 2" apart onto
  lightly greased cookie sheets.  Bake 10-12 minutes, until lightly
  browned.
  
  Cool on wire racks.  Store in tightly covered container.
  
  Nutrition information per cookie:  96 calories,  1 gm protein,  9 gm
  carbohydrate,  6 gm fat,  16 mg cholesterol,  83 mg sodium, 1/3
  diabetic starch/bread exchange, 1-1/4 diabetic fat exchange, 1/4
  diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Raspberry Almond Layer Cake
 Categories: Diabetic, Desserts, Cakes, Fruits, Nuts/grains
      Yield: 8 servings
 
MMMMM----------------FAVORITE ALL-TIME REC; 12/92---------------------

MMMMM----------------------------CAKE---------------------------------
      3    Egg yolks                           2 ts Baking powder
      1 c  Juice, apple, concentrated        1/4 ts Salt
    3/4 c  Butter                            1/3 c  Almonds, chopped
      1 ts Extract, almond                     4    Egg whites
  2 1/2 c  Flour                             1/4 ts Cream of tartar

MMMMM--------------------------FROSTING-------------------------------
      1 c  Cream, heavy                        2 tb Liqueur, almond
    1/2 c  Fruit spread, raspberry           1/3 c  Almonds, slivered
 
  Melt butter; let cool.
  
  Preheat oven to 350.  Grease and flour 2 9" round cake pans; set
  aside. Beat egg yolks in large bowl.  Blend in apple juice
  concentrate, butter, and extract. Combine flour, baking powder, and
  salt. Gradually add to egg yolk mixture, beating until well-blended.
  Stir in chopped almonds.
  
  Beat egg whites with cream or tartar at high speed in small bowl of
  electric mixer until stiff peaks form. Gently fold into batter; spread
  evenly into prepared pans.  Bake 18-20 minutes, until cake is golden
  brown around edges.
  
  Cool in pans on wire racks 10 minutes.  Turn cakes onto racks; cool
  completely.
  
  Beat cream at high speed in small bowl of electric mixer until soft
  Z  ?bs form.  Add fruit spread, 1 tb at a time, beating until thick
  and well-blended. Brush liqueur evenly over cake layers; stack
  layers. Frost top and sides with whipped cream mixture; press
  slivered almonds around edge.  Garnish with fresh raspberries, if
  desired.
  
  Nutrition information per slice: 595 calories, 10 gm protein, 59 gm
  carbohydrate, 36 gm fat, 167 mg cholesterol, 402 mg sodium, 2 diabetic
  starch/bread exchange, 7 diabetic fat exchange, 1-3/4 diabetic fruit
  exchange.
  
  MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet
  sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet
  Lowfat & Luscious echoes
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Applesauce Cake Squares
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 9 servings
 
    1/2 c  Butter; softened                  1/2 ts Baking soda
      2    Eggs                              1/4 ts Salt
    2/3 c  Apple juice concentrate             1 lg Apples; peeled/chopped
    1/2 c  Applesauce                               Creamy Topping
      2 c  Flour                             1/2 c  Cream, heavy
      2 ts Baking powder                       1 ts Vanilla
      2 ts Cinnamon, ground                  1/4 ts Cinnamon, ground
 
  Preheat oven to 375.  Beat butter in large bowl until creamy. Blend in
  eggs, juice, and applesauce. Combine dry ingredients. Gradually add
  to egg mixture, beating until well blended. Stir in appls. Spread
  batter evenly into greased 8" square baking pan. Bake 20-25 minutes,
  until wooden pick inserted in center comes out clean.
  
  Cool on wire rack.  Cut into squares.  Serve warm or at room
  temperature, with Creamy Topping if desired.
  
  Creamy Topping: Beat cream in small bowl at high speed of electric
  mixer until soft peaks form. Beat in vanilla and cinnamon until stiff
  peaks form.
  
  Nutrition information per piece: 229 calories,  4 gm protein, 34 gm
  carbohydrate,  8 gm fat,  65 mg cholesterol, 289 mg sodium, 1-1/4
  diabetic starch/bread exchange, 1-3/4 diabetic fat exchange, 1
  diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apricot Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 18 servings
 
      2    Eggs                            1 1/4 ts Baking powder
      1 c  Apricot 100% fruit spread         1/4 ts Salt
    1/2 c  Butter; melted                    3/4 ts Cinnamon, ground
      2 ts Vanilla extract                   1/4 ts Allspice, ground
      1 c  Flour                             1/8 ts Mace, ground
    2/3 c  Oats                           
 
  Preheat oven to 350.  Beat eggs in large bowl.  Blend in fruit spread,
  butter, and vanilla. Add flour, oats, baking powder, salt, and
  spices; mix well. Spread dough into greased 12"x8" baking dish. Bake
  18 minutes, until golden brown and firm to touch.
  
  Cool completely on wire rack.  Cut into 18 bars.  Store in tightly
  covered container.
  
  Nutrition information per bar: 130 calories,  2 gm protein, 17 gm
  carbohydrate,  6 gm fat,  37 mg cholesterol, 119 mg sodium, 2/3
  diabetic starch/bread exchange, 1 diabetic fat exchange, 1/2 diabetic
  fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Poppyseed Cake
 Categories: Diabetic, Desserts, Cakes
      Yield: 8 servings
 
      2    Eggs                                1 c  Flour
    1/2 c  Apple juice concentrate           1/3 c  Poppy seeds
    1/3 c  Butter; melted                  1 1/2 ts Baking powder
      1 tb Lemon peel, grated                1/2 ts Baking soda
      1 tb Lemon juice                       1/8 ts Salt
      1 ts Vanilla                        
 
  Preheat oven to 350.  Beat eggs in large bowl.  Blend in juice,
  butter, lemon peel, lemon juice, and vanilla. Combine dry
  ingredients. Gradually add to egg mixture, beating until well
  blended. Pour batter evenly into greased 9" square baking pan. Bake
  20 minutes, until wooden pick inserted in center comes out clean and
  edges are golden brown.
  
  Cool on wire rack.  Serve warm or at room temperature.
  
  Nutrition information per piece: 206 calories,  4 gm protein, 21 gm
  carbohydrate, 12 gm fat,  74 mg cholesterol, 265 mg sodium, 1
     diabetic starch/bread exchange,   1/4 diabetic medium-fat meat
  exchange, 2 diabetic fat exchange, 1/2 diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Kolacky
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
    1/2 c  Butter                            1/8 ts Salt
      3 oz Cream cheese                        6 ts 100% fruit spread
      1 ts Vanilla extract                     1    Eggs
      1 c  Flour                               1 ts Water; cold
 
  Use various flavors of fruit spread.
  
  Combine butter and cream cheese in large bowl; beat until smooth and
  creamy.  Blend in vanilla.  Combine flour and salt; gradually add to
  butter mixture, mixing until mixture forms soft dough. Divide dough
  in half; wrap each half in plastic wrap. Refrigerate until firm.
  
  Preheat oven to 375.  Roll out half of dough on lightly floured pastry
  cloth or board to 1/8" thickness.  Cut with top of glass or biscuit
  cutter into 3" rounds.  Spoon 1/2 ts fruit spread onto center of each
  dough circle.  Beat egg with water; lightly brush onto edges of dough
  circles. Bring three edges of dough up over fruit spread; pinch edges
  together to seal.  Place on ungreased cookie sheets; brush with egg
  mixture. Pepeat with remaining dough and fruit spread. Bake 12
  minutes, until golden brown.
  
  Let stand on cookie sheets 1 minute; transfer to wire rack. Cool
  completely.  Store in tightly covered container.
  
  Nutrition information per kolacky:  76 calories,  1 gm protein, 6 gm
  carbohydrate,  5 gm fat,  23 mg cholesterol,  64 mg sodium, 1/3
  diabetic starch/bread exchange, 1 diabetic fat exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Jumbo Fruited Oatmeal Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 18 servings
 
    3/4 c  Butter; softened                  1/2 ts Baking soda
      3    Eggs                              1/2 ts Salt
    3/4 c  Juice, apple, conc.               1/2 ts Cinnamon, ground
  1 1/2 ts Vanilla                           1/2 ts Allspice, ground
  1 1/2 c  Flour                               6 oz Fruit, dried mixed
  1 1/2 c  Oats                              1/2 c  Nuts, chopped
 
  Chop fruit.
  
  Preheat oven to 350.  Beat butter in large bowl until creamy. Blend in
  eggs, apple juice concentrate, and vanilla.  Add flour, oats, baking
  soda, salt, cinnamon, and allspice; mix well.  Stir in dried fruit
  and nuts. Drop scant 1/4 cupfuls of dough, 3" apart, onto lightly
  greased cookie sheets; flatten slightly. Bake 12-14 minutes, until
  edges are lightly browned.
  
  Cool 1 minute on cookie sheets, then transfer to wire racks to cool
  completely.  Store in tightly covered container.
  
  Nutrition information per cookie: 209 calories,  4 gm protein, 24 gm
  carbohydrate, 11 gm fat,  32% of calories from fat, 56 mg
  cholesterol, 239 mg sodium,     1 diabetic starch/bread exchange,
  2-1/4 diabetic fat exchange, 1/2 diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chewy Apple Moons
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 18 servings
 
    3/4 c  Juice, apple, conc.             1 1/4 c  Flour
    1/2 c  Apples, dried                     1/2 ts Baking powder
      2    Eggs                              1/2 ts Cinnamon, ground
    1/4 c  Butter; melted & cooled           1/4 ts Salt
      1 ts Vanilla                           1/8 ts Nutmeg, ground
 
  Chop fruit.  Combine apple juice concentrate and apples; let stand 10
  minutes.
  
  Preheat oven to 350.  Beat eggs in medium bowl.  Blend in concentrate
  mixture, butter, and vanilla.  Add remaining ingredients and mix
  well. Drop tablespoonsful of dough 2" onto greased cookie sheets.
  Bake 10-12 minutes, until firm and golden brown.
  
  Cool wire racks.  Store in tightly covered container.
  
  Nutrition information per cookie:  89 calories,  2 gm protein, 13 gm
  carbohydrate,  3 gm fat,  27% of calories from fat, 31 mg
  cholesterol, 80 mg sodium,   1/2 diabetic starch/bread exchange, 2/3
  diabetic fat exchange, 1/3 diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Rhubarb Pie
 Categories: Diabetic, Desserts, Pies
      Yield: 8 servings
 
      2 c  Rhubarb; sliced                   1/2 c  Fruit spread, strawberry
    1/2 c  Juice, grape                        1 c  Rhubarb; sliced
      2 tb Cornstarch                          2    Pie crust
      1 ts Cinnamon, ground                  1/4 c  Fruit spread, strawberry
    1/4 ts Nutmeg, ground                      1    Egg yolks
    1/4 ts Salt                                1 tb Cream, sour
      1 pt Strawberries; sliced           
 
  Rhubarb can be fresh or frozen.  Use fresh strawberries. stand 10
  minutes.
  
  Preheat oven to 450.  Combine rhubarb and grape juice in medium
  saucepan. Bring to boil over medium heat.  Reduce heat to low.
  Simmer, uncovered, until rhubarb is tender, 8-10 minutes for fresh or
  5 minutes for frozen; drain.
  
  Combine cornstarch, cinnamon, nutmeg, and salt in medium bowl; mix
  well. Add strawberries; toss to coat.  Stir in cooked rhubarb and
  fruit spread. Stir in uncooked rhubarb.
  
  Roll out 1 pie crust to 11" circle and line 9" pie plate with it. Trim
  pastry and flute edges, sealing to edge of pie plate.  Fill shell with
  fruit mixture and dot with fruit spread.  Roll out remaining pastry
  to 10" circle.  Cut into 1/2" strips.  Form into lattice design over
  fruit. Combine egg yolk and sour cream until well-blended. Brush over
  pastry. Bake 10 minutes.
  
  Reduce oven to 350.  Continue baking 30 minutes, until pastry is
  golden brown and filling is hot and bubbly.  Pie may be covered
  loosely with foil during last 30 minutes of baking to prevent
  overbrowning.
  
  Cool on wire rack.  Serve warm or at room temperature.
  
  Nutrition information per slice: 355 calories,  3 gm protein, 51 gm
  carbohydrate, 16 gm fat,  40% of calories from fat, 42 mg
  cholesterol, 283 mg sodium, 1-1/2 diabetic starch/bread exchange, 3
  diabetic fat exchange, 1-3/4 diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Blueberry Pie
 Categories: Diabetic, Desserts, Pies
      Yield: 8 servings
 
MMMMM--------------------CREAM CHEESE PASTRY-------------------------
  1 1/2 c  Flour                               3 oz Cheese, cream; cubed
    1/2 c  Butter; cold                        1 ts Extract, vanilla

MMMMM--------------------------FILLING-------------------------------
      2 pt Blueberries                       2/3 c  Fruit spread, blueberry
      2 tb Cornstarch                        1/4 ts Nutmeg, ground

MMMMM---------------------------GLAZE--------------------------------
      1    Egg yolks                           1 tb Cream, sour
 
  Blueberries can be fresh or frozen.
  
  Preheat oven to 425.  Cut butter into flour in large bowl, using
  pastry blender or two knives, until mixture resembles coarse crumbs.
  Cut in cream cheese until mixture forms dough.  Blend in vanilla.
  (Pastry may be prepared in food processor, using steel blade.)
  
  On lightly floured surface or pastry cloth, roll out 1/2 dough to 11"
  circle.  Line 9" pie plate; set aside.
  
  Combine blueberries and cornstarch in medium bowl; toss lightly to
  coat. Add fruit spread and nutmeg; mix lightly.  Spoon into crust.
  Roll out remaining dough to 11" circle; place over fruit mixture.
  Turn edges under and flute.  Cut several slits or circle in top crust
  to allow steam to escape.  If desired, cut leaves from pastry scraps
  to decorate top of pie. Bake 10 mintues.
  
  Remove pie from oven; reduce temperature to 350.  Combine egg yolk
  and sour cream; brush lightly over crust.  Return pie to oven and
  
  Cool on wire rack.  Serve warm or at room temperature.
  
  Nutrition information per slice: 342 calories,  4 gm protein, 45 gm
  carbohydrate, 17 gm fat,  44% of calories from fat, 70 mg
  cholesterol, 155 mg sodium, 1-1/2 diabetic starch/bread exchange,
  3-1/4 diabetic fat exchange, 1-1/2 diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Easy Raspberry Chiffon Pie
 Categories: Diabetic, Desserts, Pies
      Yield: 8 servings
 
      1    Pie crust                          10 oz Fruit spread, raspberry
      2 c  Cream, heavy                             Raspberries; optional
      6 oz Cheese, cream; softened                  Leaves, mint; optional
      2 ts Extract, vanilla               
 
  Preheat oven to 375.  Roll out pastry to 11" circle; line 9" pie
  plate. Trim and flute edges; prick bottom and sides with fork.  Bake
  15 minutes, until golden brown.
  
  Cool completely on wire rack.
  
  Beat cream in small bowl on High until stiff peaks form; set aside.
  Combine cream cheese and vanilla in medium bowl; beat until light and
  fluffy. Blend in fruit spread, scraping sides of bowl frequently.
  
  Reserve 1/2 c of whipped cream for garnish; fold remaining whipped
  cream into cream cheese mixture until no white streaks remain. Spread
  evenly into cooled pie crust.  Chill at least 2 hours.
  
  Just before serving, spoon reserved whipped cream around edge of pie.
  Garnish with raspberries and fresh mint leaves, if desired.
  
  Nutrition information per slice: 475 calories,  4 gm protein, 33 gm
  carbohydrate, 37 gm fat,  73% of calories from fat, 112 mg
  cholesterol, 191 mg sodium,   3/4 diabetic starch/bread exchange,
  7-1/4 diabetic fat exchange, 1-1/2 diabetic fruit exchange.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Linzer Tart
 Categories: Diabetic, Desserts, Pies
      Yield: 8 servings
 
    1/4 c  Butter; softened                  1/4 ts Salt
      2    Egg yolks                         1/4 ts Cinnamon, ground
      2 tb Juice, apple, conc.               1/8 ts Allspice, ground
      2 ts Extract, vanilla                1 1/2 c  Almonds, ground
      1 c  Flour                              10 oz Fruit spread, raspberry
    1/2 ts Baking powder                  
 
  Use blanched almonds or hazelnuts.
  
  Beat butter in large bowl until light and fluffy.  Blend in egg yolks,
  juice concentrate, and vanilla.  Combine flour, baking powder, salt,
  cinnamon, and allspice; mix well.  Stir in almonds. Gradually add to
  butter mixture, mixing until well-blended. Spread 1-1/2 c batter
  evenly onto bottom of 10" tart pan with removable bottom or 10"
  springform pan. Spread fruit evenly over batter, leaving 1" border
  around edge.  Spoon remaining batter into pastry bag fitted with 1/2"
  plain or star tip. Pipe batter in lattice design over fruit spread.
  Chill 30 minutes.
  
  Preheat oven to 350.  Bake tart 35 minutes, until crust is golden
  brown and fruit spread is bubbly.  Cool completely on wire rack.
  Serve at room temperature.
  
  Nutrition information per slice: 486 calories,  8 gm protein, 41 gm
  carbohydrate, 34 gm fat,  63% of calories from fat, 100 mg
  cholesterol, 276 mg sodium,   3/4 diabetic starch/bread exchange,
  6-1/4 diabetic fat exchange,   2 diabetic fruit exchange, 1/2
  diabetic medium-fat meat exchange
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine MM by Sylvia Steiger, GEnie THE.STEIGERS,
  CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sweet and Sour Cucumber Salad
 Categories: Diabetic, Salads, Vegetables, Vegetarian, Side dishes
      Yield: 4 servings
 
    1/2 c  Water                               2 tb Dill pickle; chopped fine
      1 c  Cider vinegar;                  1 1/2 ts Salt;
           Non-nutritive sweetener;            2 c  Cucumbers; sliced thin
           -equivalent to 2 tbs sugar          1    Stack celery; sliced thin;
 
  Boil water, vinegar, sweetener, pickle, and salt.  Place cucumbers and
  celery, slices in glass jar; pour boiling liguid over; cover and
  refrigerate overnight.  Drain before serving.
  
  Food Exchange per serving: 1 VEGETABLE EXCHANGE
  
  Souce: Recipes for Diabetics by Billie Little (verion 1985)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Radish Celery Salad
 Categories: Diabetic, Vegetables, Salads, Side dishes, Vegetarian
      Yield: 4 servings
 
      1 c  Radishes;                         1/4 c  French Dressing; (low-cal)
      1 c  Celery; sliced thin                 1 c  Lettuce leaves; torn up
 
  Toss radishes, celery, and dressing together.  Refreigerate an hour
  or so before placing on lettuce leaves.
  
  Food Exchanges per serving:  1 VEGETABLE EXCHANGE  CAL: 8 PER SERVING;
  
  Source: Recipes for Diabetics by Billie Little(1985 version)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Marinated Vegetable Toss
 Categories: Diabetic, Vegetables, Vegetarian, Side dishes, Salads
      Yield: 8 servings
 
      2 c  Tomato Wedges; peeled             1/2 c  Celery; cescents
    1/2 c  Radishes; sliced                  1/2 c  Cucumber; chunks
    1/2 md Red onion; thinly sliced                 Dietetic Italian dressings;
 
  Combin all vegetables in salad bowl; pour Italian dressing over.
  Refrigerate overnight.
  
  Food Exchange per serving: 1 VEGETABLE EXCAHNGE   CAL: 20(EXCLUDING
  DRESSING);
  
  Source: Recipes for Diabetics by Billie Little (version 1985)
  
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tomato and Herb Salad
 Categories: Diabetic, Salads, Side dishes, Vegetables, Vegetables
      Yield: 6 servings
 
      6 sm Tomatoes; peeled                    4 tb Malt vinegar;
  1 1/2 ts Oregano;                          1/2 ts Seasoned salt;
           Non-nutritive sweetener           1/4 ts Pepper;
           -equivalent to 1 tb sugar           1 c  Lettuce leaves; torn up
 
  Chop 1 1/2 tomatoes fine; comine with oregano, sweetener, vinegar and
  salt.  Slice remaining tomatoes, place on top of lettuce leaves; top
  with vinegar mix; refregerate until ready to serve.
  
  Food Exchange per serving: 1 VEGETABLE EXCHANGE  CAL: 22
  
  Source: Recipes for Diabetics by Billie Little(version 1985)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pepper Salad
 Categories: Diabetic, Salads, Side dishes, Vegetables, Vegetarian
      Yield: 6 servings
 
    1/2    Head cabbage;                       2 c  Water;
      1    Carrot; chopped fine                1 tb Mayonnaise-type dressing;
    1/4 c  Green pepper; (red/yellow)     
 
  Cut cabbage into small wedges.  Place half in blender along with
  water, carrot, and peper.  Blend quickly; turn off and drain at once,
  using liquid for blending with balance of cabbage, drain once more.
  Mix with mayonnaise dressing.
  
  Food Exchange per serving:  1 VEGETABLE EXCHANGE  CAL: 26;
  
  Source: Recipes for Diabetics by Billie Little(version 1985)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Molded Vegetable Salad
 Categories: Diabetic, Salads, Side dishes, Vegetables, Vegetarian
      Yield: 4 servings
 
      1    Envelope Orange gelatin;          1/2 c  Carrots; shredded
           -diet or low-cal                  1/2 c  Celery; finely chopped
      2 c  Boiling water;                    1/4 ts Celery seeds;
    1/2 c  White cabbage; chopped         
 
  Dissolve gelatin in boiling water.  Chill until consistency of egg
  white. Fold in vegetables and celery seeds.  Pour in 1 quart mold and
  rerfrigerate until firm.
  
  Food Exchange per serving:  1/2 VEGETABLE EXCHANGE   CAL: 17
  
  Source: Recipes for Diabetices by Billy Little(version 1985)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Seafood Salad
 Categories: Diabetic, Salads, Vegetables, Main dish
      Yield: 4 servings
 
    1/2 lb Deveined shrimp; shelled,         1/2 c  Almonds; chopped
           -cooked chilled, and cut in         1 c  Low-fat cottage cheese;
           -2" pieces                          2 c  Lettuce; torn up
      1 tb Green onion; minced                 1    Tomatoe; cut in wedges
      3 tb Diet salad dressing;                1 ts Parsley sprigs; chopped fine
      3 tb Diet french dressing;          
 
  Mix first six ingredients.  Divide evenly on lettuce, garnish with
  tomato and parsley.
  Food Exchange per serving:  2 FAT EXCHANGES + 2 LEAN MEAT EXCHANGES
  CAL: 280;
  
  Source: Recipes for Diabetics by Billy Little(version 1985)
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Eggs Curry
 Categories: Diabetic, Eggs, Nuts/grains, Main dish, Curries
      Yield: 4 servings
 
      6    Eggs; hard boiled               1 1/2 tb Arrowroot;
    1/4 c  Almonds; slivered                   1 ts Salt
      2 tb Diet margarine;                 1 1/2 ts Curry powder;
      1    Onion;                              2 c  Nonfat milk;
    1/2 c  Celery; chopped fine                4 sl Toast;
 
  Thinly slice shelled eggs.  Brown almonds in margarine until golden
  brown. Remove; drain on absorbent paper.  In same pan saute onion and
  celery until golden; stir in arrowroot, salt, and curry powder; stir
  in milk slowly. Cook, stirring constantly, strring constantly, until
  thick and smooth.  Stir in slice egg, heat to boil.  Place a slice of
  toast in the bottom of each of four individual, headed casseroles.
  Divide eggs evenly over the toast; sprinkle with almonds.
  
  Food Exchange per serving: 1 BREAD/STARCH EXCHANGE + 1 1/2 MEDIUM-FAT
  EXCHANGES + 1/2 FAT EXCHANGE + 1/2 NONFAT MILK + 1/2 VEGETABLE
  EXCHANGES CAL: 275
  
  Source: Recipes for Diabetics by Billi Little (1985 version)
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
  
  NOTE:  Egg subatitue could be used with.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fish and Mushrooms
 Categories: Diabetic, Fish, Main dish, Vegetables
      Yield: 4 servings
 
      1 lg Onion; thinly sliced                  ds Salt;
      1 tb Oil                                   ds Pepper;
  1 1/2 c  Mushrooms; sliced thinly            1    Stack celery; sliced thin
      1 lb Fish fillets; (cod, halibut         1 tb Soy sauce;
           -sole) cut into 1" slices           1 tb Dry sherry;
 
  Preheat skillet(non-stick) and saute onion in oil.  Add mushrooms and
  saute about 2 minutes, stirring constantly, until mushrooms wilt.
  Spread half of fillet slices on mushrooms; sprinkle with salt and
  pepper; and remaining fillet; sprinkle these with salt and pepper.
  Add celery, soy sauce, and sherry; cook gently, covered, for ten
  minutes.
  
  Food Exchange per serving: 1 VEGETABLE EXCAHNGE + 3 LEAN MEAT
  EXCHANGES + 1 FAT EXCHANGE  CAL: 200
  
  Source: Recipes for Diabetics by Billie Little (1985 version)
  
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Shrimp and Rice
 Categories: Diabetic, Fish, Main dish, Vegetables, Rice
      Yield: 4 servings
 
      2 c  Tomatoes;                         1/2 ts Oregano
      2 tb Parsley flakes;                     3 oz Can tomato paste;
      2 c  Celery; sliced thin                 7 oz (2) pk shrimp; frozen,
    1/4 ts Basil;                                   -diveined, shelled
  1 1/2 ts Salt                              1/2 c  Long-grain rice;
    1/8 ts Pepper;                        
 
  Mix everything except rice and shrimp in large skillet, stirring
  occasionlly.  Boil gently, uncovered unitl celery in neatly tender
  (about 30 minutes).  Stir in shrimp; boil until shrimp are cooked but
  still tender (about 5-10 minutes).  Cook rice as directed, omiting
  margarine or butter.  Serve shrimp over rice.
  
  Food Exchange per serving: 1 BREAD/STARCH EXCHANGE + 2 LEAN MEAT
  EXCHANGES + 1 VEGETABLE EXCHANGE  CAL: 215
  
  Source: Recipes for Diabetics by Billie Little (1985 version)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Frankfurter Casserole(Hot Dog or Hotdog)
 Categories: Diabetic, Meats, Main dish, Vegetables
      Yield: 8 servings
 
  1 1/4 c  Condensed Bean & bacon soup;        1    Green pepper; chopped
  1 1/4 c  Water;                            1/2 c  Celery; chopped finely
      2    All-beef frankfurters; (or          2 tb Perpared mustard;
           -chicken or turkey franks)          1 c  Ready-mix biscuit mixture;
           -cut into 1/2" pieces                    -prepared as pk directs
      1    Onion; chopped fine            
 
  Preheat oven to 375^F.  Mix all ingredients except biscuits.  Boil
  gently 5 minutes.  Put about 3/4 cup mixture each of 8 individual
  baking dishes; top each with biscuit. (this seams to be a lot of
  work, why not try one bakig dish)  Bake until biscuit are dark golden
  brown (about 20 minutes). Serve at once.
  *Note 5 oz with shrinkage = 3 1/2 oz to 4 oz servings.
  
  Food Exchange per serving: 1 BREAD/STARCH EXCHANGE + 1/2 HIGH-FAT MEAT
  EXCHANGE + 1/2 FAT EXCHANGE + 1/2 VEGETABLE EXCHANGE   CAL: 150
  
  Source: Recipes for Diabetics by Billie Little (1985 & 1972 versions)
  
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Teriyaki Potatoes (Microwave)
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 5 servings
 
  1 1/2 lb Tiny new potatoes (about 10)      1/4 ts Garlic salt
           -or med. red potatoes (5)         1/4 ts Italian seasoning; crushed
      1 tb Margarine or butter; cut              ds Ground black pepper
           -into pieces                          ds Ground red pepper
      1 tb Teriyaki sauce                           Fresh snipped rosemary (opt)
 
  Wash potatoes; scrub thoroughly with vegetable brush. Cut tiny new
  potatoes into quarters or the med. potatoes into 1" pieces. Place
  potatoes in 1.1/2-qt. microwave safe casserole. Add margarine/butter,
  teriyaki sauce, garlic salt, Italian seasoning, and peppers. Toss to
  combine. Cover; microcook on 100% power (high) for 12 to 15 mins. (14
  to 16 mins. for low-wattage ovens) or till potatoes are tender,
  stirring twice during cooking.  Stir before serving. Garnish with
  rosemary and serve with sour cream, if desired. Makes 5 side dish
  servings. Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2
  FAT EXCHANGE? Source:  Karen Winchell of Fort Collins, CO; BH&G (2/94)
  :: MM by Sue Woodward
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Glorious Grape Gelatin
 Categories: Diabetic, Desserts
      Yield: 4 servings
 
      1 tb Unflavored gelatin                  2 c  Unsweetened grape juice
      4 tb Cold water                      2 2/3 c  Sliced banana
 
  In a small bowl sprinkle gelatin over cold water.  Set aside 5
  minutes to soften.  Bring grape juice to a boil and stir in softened
  gelatin.  Cool to room temperature.
  
  Refrigerate mixture, stirring occasionally until it reaches a
  consistency slightly thicker than unbeaten egg whites.  Stir in
  sliced banana.  Spoon mixture into 6 cup mold and chill until firm.
  OR pour a little gelatin mixture into each serving dish, slice about
  1/2 banana per dish, top with remaining gelatin and stir gently.
  
  Adapted from Fancy, Sweet & Sugarfree by Karen Barkie 1985 Shared but
  not tested by Elizabeth Rodier, Feb 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pineapple Gelatin
 Categories: Diabetic, Desserts
      Yield: 6 servings
 
      2 tb Unflavored gelatin                1/4 ts Cinnamon
    1/2 c  Cold water                        1/4 ts Orange extract (optional)
    1/2 ts Lemon juice                        20 oz Can unsweetened cr.pineapple
 
  Sprinkle gelatin over cold water in a small bowl and allow 5 minutes
  to soften.  Dissolve over hot water.
  
  Mix remaining ingredients in blender until smooth.  Add gelatin
  mixture and whip until blended.  Pour into 3 cup mold and refrigerate
  until set. Garnish with whipped topping.
  
  Adapted from Fancy, Sweet & Sugarfree by Karen Barkie, 1985 Shared
  but not tested by Elizabeth Rodier Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cinnamon Apple Pork Tenderloin
 Categories: Diabetic, Meats
      Yield: 4 servings
 
      1 lb Pork tenderloin                     2    Apples, peeled, cored, slice
      2 tb Cornstarch                          2 tb Raisins
      1 ts Ground cinnamon                
 
  Preheat the oven to 400 F.  Place the pork tenderloin in a roasting
  pan or casserole dish with a lid.
  
  Combine the remaining ingredients in a bowl and stir.  Spoon the apple
  mixture around the pork tenderloin.  Cover and bake 40 minutes.
  
  Remove the lid and spoon the apple mixture over the tenderloin.
  Return to the oven and bake 15-20 minutes longer until tenderloin is
  browned and cooked through.
  
  1 serving = 267 calories, 3 med-fat protein + 1 fruit 20 grams
  protein, 13 grams carbohydrate, 10 grams fat, 148 mg sodium
  
  Adapted from Quick & Easy Diabetic Menus by Betty Wedman 1993 Shared
  but not tested by Elizabeth Rodier Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: White Grape Jelly
 Categories: Diabetic, Spreads
      Yield: 1 cup
 
      1 ts Unflavored gelatin                  3    Allspice berries or cloves
  1 2/3 c  Unsweetened white grapejuice        2 ts Artificial sweetener
      2 ts Lemon juice                    
 
  Tested Feb 94 with 1/2 tsp liquid SugarTwin and whole cloves.
  
  Sprinkle gelatin over 1/4 cup grape juice.  Combine remaining grape
  juice, lemon juice and allspice berries or whole cloves in a medium
  saucepan. Boil vigorously about 7 minutes to reduce to 3/4 cup. (Test
  batch took about 15 minutes in a small pot.)
  
  Remove from heat.  Stir in sweetener and softened gelatin until it
  dissolves.  Discard allspice berries or cloves.  Pour into a
  sterilized jar.  Cover tightly.  Store in refrigerator.
  
  2 tsp serving = 12 calories, 3 grams carbohydrate, 1++ Extra
  
  Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared and
  tested by Elizabeth Rodier, Feb 94
  
  NOTE:  If you want to make this with regular sugar, add it to the
  boiling juice.
  
  Cinnamon Apple Jelly may be made with apple juice , 1" piece cinnamon
  stick, 1 drop each yellow and red food coloring if desired, and 4 tsp
  artificial sweetener equivalent to sugar.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Orange or Grape Blocks
 Categories: Diabetic, Candies
      Yield: 64 squares
 
      2 c  Orange juice                        1 c  Water
           OR                                  4 tb Unflavored gelatin (4 pkg)
      1 c  Unsweetened grape juice             2 ts Vanilla
 
  Pour 1 cup of fruit juice into a bowl.  Sprinkle gelatin over top to
  soften.  Let stand 5 minutes.
  
  Boil remaining 1 cup orange juice (or water).  Stir into gelatin
  mixture until it dissolves, about 3 minutes.  Stir in vanilla.
  
  Pour into a rinsed 8 inch square cake pan.  Chill about 4 hours until
  firm. Cut into 1 inch squares to serve.
  
  2 squares = 12 calories, 2 grams carbohydrate, 1 gram protein, 1++
  Extra
  
  Adapted from Choice Cooking, Canadian Diabetes Assoc. 1986 Shared and
  tested with white grape juice by Elizabeth Rodier, Feb 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Grilled Lemon Potatoes
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 servings
 
      2 md Russet Potatoes Halved          1 1/2 ts Reduced Sodium Lemon-
           Lengthwise                               Pepper Seasoning
    1/2 c  Low Cal. Margarine, Melted        1/8 ts Garlic Powder
      2 tb Lemon Juice                    
 
  Deeply Score Cut Sides Of Potatoes, Using A Sharp Knife.  Cover
  Skinside With Foil. Combine Remaining Ingredients; Brush Cut Sides
  With Margarine Mixture. Grill Potatoes, Cut Side Up, 5 To 6 Inches
  From Medium Coals 40 Min, Basting With Margarine Mixture Every 10
  Min. Turn Potatoes & Grill 10 Min.  Turn Potatoes & Baste With
  Remainingmargarine Mixture. Grill 10 Min. (Fat 7.4. Chol. 0.)
  Food Exchanges per seving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE?
  Source: unknown
  Reformated 4 you and yours via Nancy O'brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Meatballs with Caraway Seeds
 Categories: Diabetic, Main dish, Vegetables, Meats
      Yield: 8 servings
 
      2 c  Lean Grd round; (15% fat)           1 tb Parsley flakes; dried
      1    Onion; minced fine                  8 oz Raw potato; coarsely grated
      1    Egg                             2 1/2 c  Water
      1 ts Lemon peel; grated fine             4    Beef bouillion cubes;
    1/4 ts Pepper;                             1 ts Caraway seeds;
    1/2 ts Salt;                               1 tb Water;
 
  Mix first egiht ingredients; form into 16 meatballs.  Bring water to
  boil; dissolve bouillon cubes in water.  Add meatballs; cover
  tightly.  Gently boil about 30 minutes.  Remove meatballs from broth;
  stir arrowroot and caraway seeds into 1 tb water; stir into garish
  with parsley with parsley, if desired.  (Stove remain gravy in
  tightly covered in refrigerator for later use)
  
  Food Exchange per serving: 1/4 STARCH/BREAD EXCHANGE + 2 LEAN MEAT
  EXCHANGES + 1 FAT EXCHANGE   CAL: 182
  
  Source: Recipes for Diabetics by Billie Little ( 1985 version)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apricot Fizz
 Categories: Diabetic, Beverages
      Yield: 6 servings
 
           Ingredients                         3 c  Diet gingerale;
      3 c  Apricot juice; -unsweetened         1 tb Lemon juice
 
  Chill apricot juice and ginger ale throughly. To serve, combine
  apricot juice, ginger ale, and lemon juice; stir well, and pour into
  individual glasses.
  
  From: All New Cookbook For Diabetics And Their Families Each serving
  amount: 1 cup
  
  Exchanges: 1 Fruit; Chol: 0 mg; Calories: 62; Carbo: 15 gm Protein: 1
  gm; Fat: Tr; Fiber: 0 gm; Sodium: 16 mg
  
  Reformated 4 you and yours via Nancy O'brion and Meal-Master.
  (From Jungle.Boy via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Farina and Fruit
 Categories: Diabetic, Breakfast, Nuts/grains
      Yield: 3 servings
 
           Ingredients                       1/4 ts Vanilla extract;
      1 c  Skin milk;                          1 ts Margarine; reduced-calorie
      2    Pitted dates; chopped                    Sugar Substitute to
    1/8 ts Salt;                                    -equal 2 tb sugar
      2 tb Uncooked farina;                  1/8 ts Grd cinnamon
 
  Combine milk, dates, and salt in a small saucepan; bring to a boil.
  Gradually stir in farina and vanilla. Reduce and simmer, stirring
  constantly, 2-3 mins or until thickened. Remove from heat; add
  margarine and sugar substitute, stirring until margarine melts. Spoon
  mixture into a hot serving bowl, and sprinkle with cinnamon.  Serve
  hot.
  
  From: All New Cookbook For Diabetics And Their Families Each serving
  amount: 1/2 cup
  
  Exchanges: 1 Starch; Chol: 1 mg; Calories: 71; Carbo: 12 gm Protein:
  3 gm; Fat: 1 gm; Fiber: Tr.; Sodium: 112 mg
  
  Reformated for you and yours via Nancy O'brion and her Meal-Master
  (From Jungle.Boy via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Zucchini Soup with Herbs
 Categories: Diabetic, Soups/stews, Vegetables, Crockpot
      Yield: 4 1 cup serv
 
           Ingredients;                        1 tb Margarine; melted
      5 c  Zucchini; chopped                        -reduced calorie
      1 lg Potato; peeled                    1/2 c  Water
           -cut into 1" cubes              1 1/2 ts Dried whole tarragon;
      1 c  Water;                            1/2 ts Bouillon gramules;
      3    Green onions;                            -chicken-flavored
           -thinly sliced                    1/2 c  Skim milk;
 
  Combine zucchini, potato, and 1 cup water in a small Dutch oven.
  Cover and bring to a boil.  Boil 10 mins or until crisp-tender (do
  not DRAIN). Saute onions in margarine until tender; add to zucchini
  and potato. Add 1/2 c water, tarragon, and bouillon granules stirring
  to blend. Add skim milk, and cook over medium heat until thoroughly
  heated.
  
  From: All New Cookbook For Diabetics And Their Families Each serving
  amount: 1 cup
  
  Exchanges: 1 Starch; Chol: Tr.; Calories: 94; Carbo: 18 gm Protein: 3
  gm; Fat: 2 gm; Fiber: 1 gm; Sodium: 53 mg
  
  Reformated for you and yours via Nancy O'brion and her Meal-Master
  (From Jungle.Boy via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Eggs Creole
 Categories: Diabetic, Eggs, Vegetables
      Yield: 6 1 c servin
 
           Ingredients                         1 c  Tomato soup;
      1 tb Margarine;                               -undiluted commercial
           -reduced-calorie                    1 ts Worcestershire sauce
      2 ts A-p flour;                          6    Hard-cooked eggs;
      1 c  Skim milk;                               -coarsely chopped
      1 c  Green pepper; chopped                    Vegetable cooking spray
      1 c  Onion; chopped                      2 tb Soft breadcrumbs;
 
  Melt margarine in a small heavy saucepan over low heat; add flour,
  stirring until smooth.  Cook 1 min, stirring constantly. Gradually
  add milk; cook over medium heat, stirring constantly, until mixture
  is thickened and bubbly. Remove from heat, and set aside.
  
  Combine pepper and onion in container of electric blender or food
  processor; process until smooth. Transfer mixture to a medium-size
  nonstick skillet, and cook over low heat until tender.
  
  Add soup and Worchestshire sauce to skillet; continue to cook,
  uncovered, over low heat until thickened.
  
  Layer white sauce, eggs, and soup mixture in a 3 qt cassole dish
  coated with cooking spray; top with breadcrumbs Bake at 350 degrees
  for 20 mins or until breadcrumbs are browned and mixture is throughly
  heated
  
  From: All New Cookbook For Diabetics And Their Families Each serving
  amount: 1 cup; Exchanges: 1 Skim milk; 1 Fat
  
  Chol: 264 mg; Calories: 145; Carbo: 12 gm; Protein: 8 gm Fat: 7 gm;
  Fiber: Tr.;
  
  Reformated for you and yours via Nancy O'Brion and her Meal-Master
  (From Jungle.Boy via GEnie).
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creole Meat Loaf
 Categories: Diabetic, Meats, Main dish
      Yield: 6 w sauce
 
           Ingrdients                        1/2 ts Dry mustard
      1 lb Ground chuck                      1/2 ts Salt;
    1/2 c  Onion; chopped                           Vegetable cooking spray
    1/2 c  Skim milk;                               Creole Sauce
      1    Egg; beaten                    
 
  Combine all ingredients, except cooking spray and Creole Sauce,
  stirring unitl well combined.  Shape into a loaf, and place in a 8
  1/2 x 4 1/2 x 3 loafpan coated with cooking spray.  Bake at 350
  degrees for 1 hour. Cool in pan 10 minutes. Invert meat loat onto
  serving plater, and pour Creole Sauce over top. Cut meat loaf into 6
  slices to serve.
  
  From: All New Cookbook For Diabetics And Their Families Yield
  (Includes sauce): 6 servings Each serving amount: 1 slice meat loaf
  with 1/3 cup sauce
  
  Exchanges: 3 lean meat, 1 vegetable
  
  Chol: 96 mg; Calories: 160 Carbo: 7 gm; Protein: 25 gm Fat: 7 gm;
  Fiber: Tr.; Sodium: 400 mg
  
  Reformated for you and yours via Nancy O'brion and her Meal-Master.
  (From Jungle.Boy via GEnie).
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creole Sauce
 Categories: Diabetic, Sauces
      Yield: 2 c of 1/3 c
 
           Ingredients                     1 1/2 c  Tomato juice;
           Vegetable cooking spray             2 tb Water
    1/2 c  Green peppers; chopped              1 ts Cornstarch;
      3 tb Onion; chopped                    1/4 ts Dried whole thyme;
    3/4 c  Fresh mushrooms; sliced        
 
  Coat a medium skillet with cooking spray; place over low heat until
  hot. Add green pepper and onion; saute 2 to 3 mins or until tender.
  Remove from heat, and add mushrooms and tomato juice. Combine
  remaining ingredients, stirring to blend; add to skillet, and bring
  to a boil. Boil sauce, stirring constantly, 1 min or until thickened
  and bubbly. Serve hot.
  
  From: All New Cookbook For Diabetics and Their Families
  
  Yield (sauce only): 2 cups; Each serving amount: 1/3 cup Exchanges: 1
  Vegetable; Chol: 0 mg; Calories: 26 Carbo: 5 gm; Protein: 1 gm; Fat:
  Tr.; Fiber: Tr.; Sodium: 161mg
  
  Reformated for you and yours via Nancy O'brion and her Meal-Master.
  (From Jungle.Boy via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Powdered Sugar Replacement
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 1 servings
 
      2 c  Nonfat dry milk powder                   -fructose sugar
      1 c  Granulated sugar                    2 c  Cornstarch
           -replacement such as           
 
  Combine all ingredients in food processor or blender .Process until
  well blended and powdered.Transfer to airtight container/
  
  Recipe Yield 4c replacement for use in making desserts. diabetic
  exchange 1 bread or 1/2 nonfat milk &1/2 bread Calories for 1/4 c =
  81 source Diabetic Dessert Cookbook
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Easy Lo Cal Fruit Ices
 Categories: Diabetic, Desserts, Snacks, Kids
      Yield: 8 servings
 
    1/4 c  Granulated sugar replacement             Mix(your choice)
      1    Env unsweetened fruit drink         3 c  Crushed ice
 
  Combine all ingredients in a blender or processor and beat until just
  blended. Scoop into cups and eat immediate or freeze.
  
  Recipe makes 2 c  and is considered a free item
  
  source diabetic dessert cookbook
  
  Reposted for you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Ice Lo Cal
 Categories: Diabetic, Desserts, Snacks, Kids, Low-fat/cal
      Yield: 4 servings
 
    1/4 c  Granulated suagr replacement        1 c  Strawberries pureed
      1 c  Water                               1 tb Lemon juice
      1 ts Cornstarch                               Red food color(optional)
 
   Combine water,replacement and cornstarch in a saucepan. Bring to a
  boil and reduce to a simmer. Simmer for 5 minutes and stir in the
  puree and lemon juice with the food color. Pour into freezer
  trays,cpover with wax paper and freeze. For a fluffy texture freeze
  until mushy.Scrape into a mixing bowl and beat unil just loosened.
  Return to tray and freeze.
   receipe makes 4 servings @ 14 calories each exchanges: 1/3 fruit
  
   source diabetice dessert cookbook
  
  Reposted for you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Citrus Ice
 Categories: Diabetic, Desserts, Snacks
      Yield: 5 servings
 
    1/4 c  Granulated sugar replacement        1 c  Ea unsweetened orange &
      1 c  Water                                    Grapefruit juices
      1    Env unflavored gelatin            1/4 c  Lemon juice
 
  Combine sugar replacement,water & gelatin in a saucepan.Bring to a
  boil, reduce heat and simmer for 5 minutes. Cool slightly and then
  add in the juices. Transfer to freezer trays and freeze until mushy.
  Scrape into mxing bowl and beat until just loosened. Return to
  freezer tray.
  
   Calories 41 per serving Exchange 1 fruit
  
   source: diabetic dessert cookbook
  
   Reposted for you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lo Cal Lemon Sherbet
 Categories: Diabetic, Desserts, Snacks, Kids
      Yield: 16 1/2 c serv
 
      6 oz Unsweetened lemonade con-           2 tb Lemon rind
           Centrate                            3 c  Evaporated skim milk well
      3 tb Granulated fructose                      Chilled
    1/4 ts Salt                           
 
  Combine all ingresients in a large bowl and beat well. Receipe can be
  frozen in an ice cream maker or by dividing into 2 freezer trays and
  freeze until mushy. Pour into a large bowl and beat well. Repack into
  a container and freze until firm.
  Calories per 1/2 c serving 51 exchange 1 fruit
  
  source:diabetic desssert cookbook
  
  Reformated by You and Yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lo Cal Orange Freeze
 Categories: Diabetic, Desserts, Snacks, Kids
      Yield: 4 servings
 
      3 c  Crushed ice                              -replacement
    1/2 c  Granulated sugar                    1 pk Lo cal orange drink mix
 
  Combine all ingresients in a blender and whip at high speed. Eat as
  is or freeze for later.
  
  This is a free item!
  
  source :diabetic dessert cookbook
  
  Reposted for you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fructose Substitute for Sugar
 Categories: Diabetic
      Yield: 1 servings
 
           SUGAR TO FRUCTOSE EQUIVALENT      1/2    "      "  5     T    "
    1/4 c  Sugar use 2 1/2 T fructose        2/3 c  "      "  7     T    "
           FRUCTOSE                          3/4 c  "      "  1/2   c
    1/3 c  "      "  3 1/2 T    "              1 c  "      "  2/3c       "
 
   Substitute fructose in recipes calling for sugar. Since it is a
  natural sweetener there should be appreciable change in blood sugar
  levels.
   Fructose does not break down in cooking like some artificial
  sweeteners.
   General rule of thumb is to use 1/3 less fructose thatn the amount of
  sugar called for. It can be used in all diets,but diabetics should
  check with their doctors if there's any doubt about using it.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Butter Mints
 Categories: Diabetic, Desserts, Snacks, Kids
      Yield: 15 servings
 
    1/4 c  Margerine softened                  1 ts Butter flavoring
      2 ts Evaporated milk(unsweetened)        1 c  Powder sugar replacement
 
  Cream together the margerine, milk and butter flavoring until
  fluffy.Stir in the sugar replacement. Knead until smooth.Roll out
  into marble size balls and either press into mold and unmold onto wax
  paper,or place balls on wax paper and flatten slightly.
  Recipe makes 45 pieces 3 pieces per serving Exchange for 3 pieces:
  1/3 low fat milk calories for 3 pieces: 56 Cal?
  
  source:diabetic dessert cookbook
  
  Reposted 4 you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low Cal Pumpkin Cheese Pie
 Categories: Diabetic, Desserts, Pies
      Yield: 8 servings
 
      1    Recipe unbaked pie shell        1 1/2 c  Unsweetened pumpkin puree
           (recipe follows)                    1 c  Evaporated skim milk
      8 oz Cream cheese softened               2    Eggs
      2 tb Granulated sugar replacement        2 tb Granulated suagr replacement
      1 ts Vanilla extract                     1 ts Cinnamon
      1    Egg                               1/4 ts Ea ground nutmeg & ginger
 
   Combine the softened cream cheese,2 T replacement(I use granulated
  fructose) vanilla and 1 egg in a bowl.
   stir well.Spread into bottom of the pie shell.
   Combine the pumpkin,milk and remaining ingredients in a mixing bowl
  or workbowl of processor. Beat or process until well blended. Careful
  pour mixture over prepared shell. Bake in a 350^ oven for 65-70
  minute or until a tester comes out clean.
   Calories per 1/8 pie: 173 for the filling 120 for shell total, 293
  diabetic exchanges: for the shell 1 bread 1 fat for the filling: 1
  high-fat meat,1 fat,1/2 fruit source Diabetic Dessert Cookbook
  
  Reposted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Basic Pie Shell (Lo Cal)
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 1 servings
 
    1/3 c  Crisco chilled                    1/4 ts Salt
      1 c  Flour (sifted)                      2 tb Water (may need up tp 4 T)
 
   Either by hand or in a processor cut shortening into the flour and
  salt until fine crumbs. Add water 1T at a time until a ball forms.
  Wrap in plastic and chill for one hour. Roll out to fit a 9" pie
  pan.Bake at 425 for 10-12 minutes or leave unbaked if oie recipe
  calls for unbaked shell. exchange: 1 bread 1 fat recipe makes enough
  for 8 servings (shell alone 120 calories per serving) source diabetic
  dessert cookbook
  
  Reposted 4 you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low-Cal Carrot Cake
 Categories: Diabetic, Desserts, Cakes, Low-fat/cal
      Yield: 16 servings
 
      1 c  Liquid shortening                   2 ts Ground cinnamon
      2 tb Granulated fructose                 1 ts Ground nutmeg
      4    Eggs                              1/2 ts Salt
    1/2 c  Water                             1/2 c  Pecans chopped
      2 c  Flour                               3 c  Grated carrots
      1 ts Ea baking soda & powder        
 
   Preheat oven to 350^.Grease and flour a 3 quart tube pan.
  
  In a mixing bowl cream together the shortening,fructose and eggs until
  light and lemon colored. Add remaining ingredients except carrots and
  pecans.Beat well then stir in carrots and pecans. Pour batter into
  prepared pan and bake for 30-40 minutes.
  Exchanges: 1 bread 3 fat Recipe makes 16 servings at 229 calories each
  
  From: Diabetic Dessert Cookbook
  
  Reposted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low-Cal Chocolate  Cake
 Categories: Diabetic, Desserts, Cakes, Low-fat/cal
      Yield: 24 servings
 
  1 1/2 c  Flour                               1 c  Low fat milk (2%)
    1/4 c  Granulated fructose**             2/3 c  Liquid shortening
    1/2 c  Unsweetened cocoa                   2    Eggs
  1 1/2 ts Baking soda                              **or other sugar replacement
      1 ts Salt                           
 
  Preheat oven to 350^. Grease anf flour a 13 X 9" cake pan. Combine all
  ingredients in a mixing bowl and beat just until blended. Pour into
  prepared pan and bake for 40-45 miutes. Let cool.
  
  Recipe yields 24 servings @ 86 calories per serving Exchanges: 1/2
  bread 1 fat
  
  From Diabetic Dessert Cookbook
  
  Reposted 4 you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sour Cream Spice Cake
 Categories: Diabetic, Desserts, Cakes
      Yield: 18 servings
 
    1/3 c  Margerine                           1 ts Baking powder
      3 tb Granulated brown sugar          1 1/4 ts Baking soda
           Replacement                       1/2 ts Salt
      2    Eggs                              1/2 c  Water
      2 ts Cinamon                             1 c  Sour cream
      1 ts Ground cloves                     1/2 c  Raisins
      1 ts Nutmeg                            1/4 c  Walnuts chopped
      2 c  Flour (sifted)                 
 
   Preheat oven to 350. Greas and flour a 13X9 baking pan. Crean
  together the margerine and sugar replacement. Add eggs and beat well.
  Beat in the cinnamon,cloves and nutmeg. Sift together the
  flour,baking soda,powder and salt. Sift into the creamed mixture
  alternately with the water. Stir in the sour cream,raisins and nuts.
  Pour into prepared pan and bake for 30-35 minutes. Let cool.
   Recipe yields 18 servings @ 124 per serving Exchanges: 1 1/2 bread 1
  fat
  
  From: Diabetic Dessert Cookbook
  
  Reposted 4 you and your via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Southern Peach Shortcake
 Categories: Diabetic, Desserts, Cakes
      Yield: 9 servings
 
      2 c  Sliced peaches                      2 ts Baking powder
      2 tb Granulated fructose                 1 ds Salt
    1/2 ts Almond extract                      2 tb Liquid vegetable shortening
    1/2 ts Cinnamon                            1    Egg
      1 c  Flour                             1/4 c  Milk
 
   Preheat oven to 400^. Grease an 8" baking dish. Place peaches in the
  dish and sprinkle with 1 T fructose,almond extract and cinnamon.
  Combine the flour,remianing fructose,baking powder &salt in bowl. Add
  the shortening, milk and egg and stir until just mixed. Spread evenly
  over the peaches and bake for 30 minutes or until lightly browned.
  Invert onto serving platter.
   Recipe makes 9 servings @ 124 calories each Exchanges: 1 bread 1/2
  fat
  
  From: Diabetic Dessert Cookbook
  
  Reposted 4 you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Walnut Filled Cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 24 servings
 
MMMMM---------------------------CAKE:--------------------------------
      2 c  Cake flour                          1 tb Baking powder
    1/2 c  Unsweetened cocoa               1 1/4 c  Milk
      3 tb Granualted fructose or other      1/4 c  Soft margerine
           Sugar replacement                   2    Eggs

MMMMM--------------------------FILLING:-------------------------------
    1/2 c  Flour                                    Sugar replacement
    1/3 c  Walnuts very finely chopped         1 ts Baking powder
    1/3 c  Milk                                1 ts Vanilla extract
      1 ts Granulated fructose or other   
 
   Preheat oven to 350.Grease and flour a 3 quart size tube pan.
   For the Cake: Combine dry ingredients and sift into a bowl. Add
  remaining ingredients and beat until smoot and creamy.Pour into
  prepared pan.
   To make the filling: Combine all ingredients in a bowl mixing with a
  fork until well blended.
   Sppon in a ring over center of chocolate layer being careful not to
  touch sides of pan with filling mixture. Bake for 35 minute or until
  tester comes out clean. Cool in pan for 20-25 minutes,invert onto
  plate or rack and let cool completely. Frost with a glaze if desired
  
   Recipes makes 24 servings @ 84 calories per Exchanges: 2/3 bread 1/2
  lean meat
  
  Reposted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Corned Beef Dinner
 Categories: Diabetic, Main dish, Meats, Vegetables
      Yield: 16 3oz servin
 
      4 lb Corned-beef round;*                 6    Parsnips;
           Water                               3    Poatatoes; 4 oz each
      6    Onions;                             6 c  Cabbage
      6    Carrots;                       
 
  Cover meat with cold water in Dutch oven; bring to a boil; drain.
   Add water to cover; again bring to boil; reduce heat to low.  Cover.
  Cook as until meat is nearly tender (about 3 hours). skimming off as
  much fat as possible from cooking water; (If you remove meat from
  broth and refrigerate-or put in freezer, if time short-fat will
  harden and remove easily 10-15.)  Add vegetables; cook until
  vegetables from water; drain and trim from meat. (about 10-15
  minutes).  Remove vegetables from water; drain and trim fat from meat.
  
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 2 VEGETABLES
  EXCHANGES + 3 LEAN MEATS EXCHANGES   CAL: 300
  
  Source: Recipes for Diabetics by Billie Little
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Meat Loaf
 Categories: Diabetic, Meats, Main dish
      Yield: 6 neat folks
 
      1    Egg;                                2 tb Green pepper; chopped fine
      2 c  Lean grd round; 15% fat             1 ts Salt;
      2 sl Bread; cubed fine                 1/2 ts Dry mustard;
    1/4 c  Catup                               1 tb Prepared horseradish; if
    1/3 c  Onion; chopped fine                      -desired
 
  Preheat oven to 400 degrees f. Mix all ingredients well.  Form into a
  loaf.  Place in foil-lined 5 x 9 pan; bake until done (15-20 minutes)
  
  Food Exchanges per serving: 1/2 STRACH/BREAD EXCHANGE + 3 LEAN MEAT
  EXCHANGES + 1  1/2 FAT EXCHANGE   CAL: 258
  
  Source: Recipes for Diabetics by Billie Little (version 1985)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Falafel (Diabetic)
 Categories: Diabetic, Vegetarian, Beans
      Yield: 20 balls
 
      3 c  Garbanzo beans; cooked            1/4 c  Parsley
      1 tb Lemon juice                       1/4 c  Sesame seed
    1/2 c  Onion; chopped                    1/4 ts Pepper
      2 tb Flour, whole wheat pastry         1/4 ts Garlic powder
    1/4 c  Wheat germ                          2 tb Oil
 
  Heat oven to 350^F.  In a food processor or blender grind garbanzo
  beans, lemon and onion.  Remove and add flour, wheat germ, parsley,
  sesame seed, pepper and garlic powder. Form into 20 falafel balls.
  Heat oil in a large baking dish, then add falafel and bake 15 min,
  stirring occasionally.
  
  1 serving of 5 falafel = 434 calories; 3 meat, 2 bread, 1 fat Pro
  20gm, fat 9gm, carbo 56gm From "Vegetarian Cooking for Diabetics"
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sweet Potatoes and Broccoli
 Categories: Diabetic, Vegetarian, Vegetables
      Yield: 1 servings
 
      1 md Sweet potato;                     1/2 c  Cottage cheese; low fat
    1/2 c  -water                              1 tb Sesame seeds;
      1 c  Broccoli; fresh, chopped       
 
  Dice the sweet potato and cook in the 1/2 c water covered until almost
  done.  Add the broccoli and cook until tender. You may need to add
  more water.  Add to hot vegetables the cottage cheese and sesame
  seeds and toss until blended
  
  1 serving = 362C; 2 meat, 2 veg, 2 bread, 1 fat Protein 22gm, fat 4g,
  carbo 48gm From "Vegetarian Cooking for Diabetics"
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Oven Eggplant
 Categories: Diabetic, Vegetarian, Cheese
      Yield: 2 servings
 
      1 md Eggplant                            1 ts Basil
    1/2 c  Cottage cheese, lowfat              1 ts Oregano
      2 tb Onion; chopped                      2 tb Tomato sauce
      1 ts Bay leaf; ground                    2 oz Provolone
 
  Cook eggplant in boiling water, covered, for 10 min. Drain and cut in
  half lengthwise.  Scoop out insides leaving 1/2" shell. Mash scopped
  out insides with cottage cheese, onion, bay leaf, basil, oregano and
  tomato sauce. Preheat oven to 350^  Stuff eggplant halves, place in
  casserole dish and bake covered for 15 min.  Add a little water to
  bottom of pan to keep eggplant moist. Top with provolone cheese. Bake
  5 more min uncovered
  
  1 serving = 244C, 2 meat, 1 bread, 2 veg Protein 10gm, fat 4gm, carbo
  10 gm From "Vegetarian Cooking for Diabetics"
  
  Reposted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Almond Granola Bars
 Categories: Diabetic, Snacks
      Yield: 16 servings
 
  1 1/2 c  Rolled oats                         1 ts Vegetable oil
    1/4 c  Oat bran                          1/3 c  Honey
    1/4 c  Finely chopped almonds            1/2 ts Vanilla extract
    1/2 ts Ground cinnamon                   1/4 ts Almond extract
      2 tb Vegetable oil plus             
 
  Preheat oven to 350 F.  Spray a baking sheet with non-stick spray.
  
  Combine dry ingredients in a large bowl.  Combine remaining
  ingredients and add to dry mixture.  Mix until all ingredients are
  moistened.
  
  Press mixture into a rectangular shape 7 inches wide and nine inches
  long. (Wet hands or use one hand and a damp spoon.)
  
  Bake about 12 minutes.  Remove from oven and cut into 16 bars using a
  sharp knife.  Separate bars slightly and return to oven for 3 to 5
  minutes more. The browner the bottom of the bars, the crisper they
  will be when cool.
  
  The edges will crumble slightly when cut - set aside for a snack.
  Remove to a wire rack to cool.
  
  1 bar = 86 calories, 2 grams protein, 4 grams fat, 12 grams
  carbohydrate, 1 mg sodium, 0 cholesterol, 1 gram fiber. One starch
  exchange = 15 grams carbohydrate, 3 grams protein, 80 calories One
  fat exchange = 5 grams fat, 45 calories
  
  Adapted from Oat Cuisine Shared by Elizabeth Rodier Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Joan's Chutney
 Categories: Diabetic, Fruits, Sauces
      Yield: 1 1/2 pints
 
    3/4 c  White rasins;                            -2 cups sugar
    1/4 c  Bell peppers;                     1/2 ts Ginger;
           -chopped fine                     1/4 ts Allspice;
      1 c  White vinegar;                    1/4 ts Cloves;
      4    Pears; cored,pared, chopped       1/4 ts Salt;
           Non-nutritive equivalent to    
 
  Combine all ingredients in large pan; bring to boil. Reduce heat to
  medium, cook unitl pears are tender and mixture is slighty thick
  (about an hour).  Spoon into three clear 1/2 pint jares and seal
  inmediately.
  
  Food Exchange per serving: 1 FRUIT EXCHANGE  CAL: 45 PER SERVING
  
  Source: Recipes of Diabetics by Billi Little (1985 version)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Skillet Okra
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 8 each 1/2 c
 
     16 oz (1 cn) whole tomatoes;            1/2 c  Onion; chopped
           -undrained chopped                1/2 c  Celery; chopped
  1 1/2 c  Fresh okra; sliced                1/4 c  Green pepper
     16 oz (1 cn)whole-kernel corn;                 -chopped
           -undrained                     
 
  Combine all ingredients in a large skillet, stirring well. Cover and
  bring to a boil.  Reduce heat, and simmer 15-20 mins.
  
  From: All New Cookbook For Diabetics And Their Families 8 servings:
  Each serving amount: 1/2 cup
  
  Exchanges: 2 Vegetable; Chol: 0 mg; Calories: 43; Carbo: 10 gm
  Protein: 1 gm; Fat: Tr.; Fiber: Tr.; Sodium: 208 mg
  
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master
  (from Jungle.Boy via(GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Easy Blueberry Cobbler
 Categories: Diabetic, Desserts
      Yield: 6 @ 1/2 each
 
      3 c  Fresh Blueberries                   1 c  A-p flour
           Vegetable Cooking spray                  Sugar substitute to equal
      1 tb Lemon Juice                              -1 1/2 cups sugar
      1    Egg; beaten                       1/4 c  + 2 tb margarine, melted
           (egg sub may be used)                    -reduced-calorie
 
  Place blueberries in bottom of a 10 x 6 x 2 baking dish coated with
  cooking spray; sprinkle with lemon juice. Combine egg, flour, and
  sugar substitute; stir until mixture resembles coarse meal. Sprinkle
  over blueberries. Drissle melted margarine over top.  Bake at 375
  degs for 30 minutes. Serve warm.
  
  From: All New Cookbook for Diabetics and Their Families. Exchanges: 1
  Starch; 1 Fruit; 1 Fat
  
  Chol: 50 mg; Calories: 168; Carbo: 27 gm; Protein: 3 gm Fat: 66 gm;
  Fiber: 1 gm; Sodium: 114 mg
  
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master.
  (From Jungle.Boy via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Marinated Cucumber Salad
 Categories: Diabetic, Salads, Side dishes
      Yield: 5 @ 1/2 c ea
 
    1/2 c  Italian dressing;                        -thinly sliced
           -commercial low-calorie           1/2 sm Onion; thinly sliced
    1/8 ts Pepper                            1/4 c  Radishes; thinly sliced
      1 md Cucumber; peeled                    2 tb Fresh parsley; chopped
 
  Combine Italian dressing and pepper in a medium bowl, stirring well.
  Add Cucumber, onion, radishes, and parsley. Toss gently to coat.
  Cover and marinate in refrigerator at least 4 hours. Serve salad,
  using a slotted spoon.
  
  From: All New Cookbook For Diabetics And Their Families Yield: 5
  servings; Each serving amount: 1/2 cup
  
  Exchanges: Free; Chol: 0 mg; Calories: 21; Carbo: 4 gm Protein: Tr.;
  Fat: Tr.; Fiber: Tr.; Sodium: 5 mg;
  
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master (from
  Jungle.Boy via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lasagna
 Categories: Diabetic, Pasta, Vegetables, Meats, Main dish
      Yield: 12 portions
 
      1 lb Lean ground beef;                  10 oz (1 pkg)spinach;
     16 oz (1 cn) stewed tomatoes;                  -frozen chopped
           -undrained                          1 c  Lowfat cottage cheese;
    1/2 c  Water                               2 tb Parmesan cheese; grated
      1 cl Garlic; minced                      1 tb Dried parsley flakes;
      2 ts Whole Italian herb dressing;        1 ts Dried whole oregano;
           -dried                                   Vegetables Cooking spray
      8 oz (1) pkg Lasagna Noodles;            4 oz Lowfat American Cheese;
           -whole wheat                             -shreadded prosess
 
  Chol: 49 mg; Calories: 190; Carbo: 16 gm; Protein: 16 gm Fat: 6 gm;
  Fiber: Tr; Sodium: 393 mg
  
  1. Cook ground chuck in a medium skillet over medium heat until
  browned. Drain and pat dry with paper towel.
  
  2. Return meat to skillet, stir in tomatoes,water, garlic, and
  Italian herb seasoning. Cover and bring to a boil. Reduce heat, and
  simmer 20 minutes.
  
  3. Cook noodles according to package directions, omitting salt and
  fat. Drain well and set aside.
  
  4. Cook spinach according to package directions, omitting salt and
  fat. Drain well, squeeze excess moisture from spinach. Combine
  spinach and next four ingredients, stirring until well combined. Set
  mixture aside.
  
  5. Place half of cooked noodles in a 12 X 8 X 2-inch baking dish
  coated with cooking spray. Top with half each of cottage cheese
  mixture and American Cheese. Spread half of meat mixture over top.
  
  6. Repeat layers with remaining cooked noodles, cottage cheese
  mixture, shreaded American cheese, and meat mixture. Bake at 350
  degrees for 30 minutes. Let stand 10 minutes before serving. Divide
  into twelve portions and serve hot.
  
  Serving: 12; Each Serving amount 1 portion Exchanges: 2 Med-Fat Meat;
  1 Starch
  
  Reformated for you and yours via Nancy O'brion and her Meal-Master
  (From Bill Orsetti via GEnie)
  
  From: All New Cookbook For Diabetics and Their Families
        Copyright 1988 Oxmoor House, Inc.
        Book Division of Southern Progress Corporation
        P.O. Box 2463, Birmingham, Alabama 35201
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 2 servings
 
      1 c  Water                               1 t  Baking Soda
      2    Jumbo Eggs                        1/4 t  Cinnamon
      1 c  Raisins                           1/2 t  Nutmeg
           Artificial sweetener to             1 t  Vanilla
           -= 1 C. sugar                     1/2 t  Salt
      1 c  Unsweetened Applesauce          1 1/2 c  Flour
    3/4 c  Oil                            
 
   Cook raisins till soft. Drain water, + raisins to applesauce & eggs,
  sweetener, cooking oil. Mix well, blend baking soda flour + remaining
  ingredients. Bake 350 Degrees in 8" x 8" or 9" x 9" pan.
  
   Posted on Prodigy DESSERTS & SWEETS on 12/10/92 by NANCY BENNETT
  (NWMB51B)
  
   MM by Cathy Svitek
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Dijon
 Categories: Diabetic, Poultry, Main dish, Vegetables
      Yield: 8 x 1 breast
 
           Ingredients                         8    Chicken breast halves;
      8 oz (1/2) of carton plain yogurt             -(3 oz) skinned
           -unsweetened low-fat              1/2 c  Soft breadcrumbs
    1/4 c  Dijon mustard                            Vegetable cooking spray
 
  Combine yogurt and mustard, stirring until well blended. Brush breast
  halves evenly with yogurt mixture, and dredge breadcrumbs.
  
  Arrange chicken in a 12 x 8 x 2 baking dish coated with cooking spray.
  Cover and bake at 400 degrees of 30 minutes.
  
  Increase Temperature to 450 degrees.  Bake, uncovered, for 15 minutes
  or until chicken is done and coating is browned.
  
  From: All New Cookbook For Diabetics And Their Families
  
  Yield: 8 servings;Each serving amount: 1 breast half Exchanges: 2 Lean
  Meat; 1 Vegetable
  
  Chol: 40 mg; Calories: 129; Carbo: 6gm; Protein: 18 gm Fat: 3 gm;
  Fiber: Tr.; Sodium: 353 mg
  Reformated for you and yours via Nancy O'Brion and her Meal-Master.
  (From Jungle.Boy via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Shrimp Scampi
 Categories: Diabetic, Fish, Main dish
      Yield: 4 folks
 
           Ingredients                       1/4 ts Pepper;
      1 ts Margarine; melted                 1/2 lb Lg fresh shrimp;
           -reduced-calorie                         -uncooked cleaned
      1 ts Vegetables oil;                     1 tb Fresh parsley; chopped
      1 cl Garlic;                        
 
  Combine margarine, oil, garlic, and pepper in a shallow heatproff
  casserole dish.  Add shrimp, and toss lightly to coat. Spread shrimp
  in a single layer. Broil shrimp 4" from heat 3-4 minutes. Turn
  shrimp, and broil an additional 3-4 minutes or until lightly browned.
  Sprinkle with parsley, and serve.
  
  From: All New Cookbook For Diabetics And Their Families Each serving
  amount: 2 ozs  Exchanges: 2 Lean Meat
  
  Chol: 90 mg; Calories: 91; Carbo: 1 gm; Protein: 14 gm Fat: 3 gm;
  Fiber: 0 gn; Sodium: 107 mg
  
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master.
  (from Jungle.Boy via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black Beans and Rice
 Categories: Diabetic, Beans, Rice, Main dish, Vegetarian
      Yield: 6 folks
 
           Ingredients                       1/2 ts Dried whole oregano;
     16 oz (1) pkg dried black beans;        1/4 ts Ground cumin;
      1 md Size green pepper; chopped          3 tb Vinegar;
    1/4 c  Onion; divided chopped              1 ts Salt;
  2 1/2 c  Qts water; divided                  3 c  Rice; cooked hot
      2 cl Garlic; minced                           -cooked without salt/fat
 
  Sort and wash beans.  Combine beans, green pepper, and 2 tb onion in a
  large Dutch Oven.  Cover with 6 cups of water, and soak overnight. Add
  remaining 4 cups water to Dutch oven; cover and bring to a boil.
  Reduce heat, and simmer 2 1/2 hrs or until beans are tender. Combine
  remaining 2 tb onion, garlic, oregano, and cumin in a small bowl;
  mash mixture, using a fork.  Stir in vinegar. Add vinegar mixture and
  salt to beans. Simmer, uncovered, an additional 20 minutes. Serve
  over hot cooked rice.
  
  From: All New Cookbook For Diabetics And Their Families Each serving
  amount: 1 cup beans over 1/2 cup rice
  
  Exchanges: 2 Starch, 1 Vegetable; Chol: 0 mg; Calories: 179 Carbo: 36
  gm; Protein: 8 gm; Fat: Tr.; Fiber: Tr.; Sodium: 424 mg
  
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master.
  (from Jungle.Boy via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Blue Berry Muffins
 Categories: Diabetic, Desserts, Quickbreads, Breads/bm
      Yield: 12 lucky folk
 
  1 1/2 c  Flour, Sifted;                      3 ts Margarine; melted
      3 ts Baking Powder;                    2/3 c  Blueberries; Fresh
    1/2 ts Salt;                                    -=OR=-
      1    Egg, well beaten;                 2/3 c  Canned blueberries;
    1/2 c  Milk, or Skim;                           -well drained
      1 ts Sucaryl Solution;              
 
  Directions:
  
  Mix together sifted flour, baking powder, and salt. Add well-beaten
  egg, milk, and sucaryl solution. * SUCARYL * is an artificial sugar
  sweetener.. When partly blended, add melted margarine. Fold in
  berries. Then POUR into a greased MUFFIN pan and bake at 400 degree's
  for 25 minutes... it is evenly mixed with the dry ingredients. Then
  ADD, Milk, mixing well. Bake 400 degrees for 25 minutes One serving
  may be exchanged for: 1 bread exchange or 1 fat exchange. Cal 101 per
  muffin This recipes yields or Makes: 12 Muffins..
  
  Reformated 4 you and yours via Nancy O'Brion and Her Meal-Master
  (From Bob Henderson via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pop Overs
 Categories: Diabetic, Desserts
      Yield: 8 popovers
 
      2    Eggs                              1/4 ts Butter
      1 c  Milk                                1 ts Salt
      1 c  Flour                          
 
  Directions: Beat eggs and add Milk whillle still beating. Then SLOWLY
  add flour and salt which have been "sifted" together, continuing to
  beat in order to prevent lumps... When done, ADD melted butter & pour
  into a HOT greased Popover pan..... Bake at 450 degrees for 25
  minutes then bake at 350 degrees for 15 minutes.
  
  One Popover may be exchanged for: 1 bread exchange or 1 fat exchange
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sugar-Free Apple Pie
 Categories: Diabetic, Pies, Desserts
      Yield: 6 - 8 folks
 
      6 oz (1 cn) frozen apple juice           5    To 7 apples
           -unsweetened concentrate            1 tb Butter or margarine
      2 tb Rounded all purpose flour;               Nutmeg (optional)
      1 ts Cinnamon                            1    9" double-crust pie shell
    1/4 ts Salt                                     -unbaked
 
  In a small saucepan, combine the frozen apple juice, flour, cinnamon
  and salt. Stir constantly over medium heat until the mixture is thick
  and bubbly, 3 to 5 minutes. Peel and slice the apples and stir them
  into the apple juice mixture. Pour the mixture into the unbaked pie
  shell and dot with butter. Position the top crust over the filling,
  cutting slits for the steam to escape. Trim and seal the edges. Brush
  the top very lightly with water and sprinkle with nutmeg if desired.
  Bake at 450 degrees for 15 minutes. Reduce heat to 350 degrees and
  bake for 30 minutes more.
  
  Serves 6-8
  Source: The Kansas Cookbook - Recipes from the Heartland
  
  From The Cookie Lady's Files
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sugarless Wheat 'n' Fruit Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 5 dozen
 
    1/2 c  Butter; softened                  1/8 ts Salt;
      1    Egg;                                1 c  Unsweetened coconut; flaked
      2 ts Vanilla extract;                    1 c  Unsugared dates; chopped
      1 c  Whole wheat flour;                  4 ts Orange peel; fresh grated
      1 ts Baking powder;                      1 c  Pecans; finely ground
 
  Cream the butter, egg and vanilla together in a large mixing bowl. In
  a small bowl, combine the whole wheat flour, baking powder and salt.
  Add the flour mixture a little at a time, to the creamed mixture,
  beating after each addition. In a medium bowl, combine the coconut,
  dates, orange peel, and 1/2 cup of the pecans. Stir into the cookie
  mixture. Divide the dough in half and form into two logs,
  approximately 1.1/2 inches in diameter. Place the remaining 1/2 cup
  of pecans on a piece of waxed paper. Roll the logs in the nuts. Wrap
  each log in waxed paper and chill for 1 hour. To bake, slice the logs
  into 1/8 inch rounds and place them on an ungreased cookie sheet.
  Bake at 350 degrees for 10 to 12 minutes, until lightly browned.
  
  Makes 5 dozen.
  
  Source: The Kansas Cookbook - Recipes from the Heartland
  
  From The Cookie Lady's Files
  
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sweet and Sour Red Cabbage
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 8 folks
 
      1 sm Head red cabbage;                   3 tb Fructose;
    1/2 c  Water;                            1/4 ts Salt;
      2 ts Cornstarch;                       1/2 ts Caraway seeds;
    1/2 c  Cider vinegar;                 
 
  Shred cabbage steam over rapidly boiling water 10 minutes, or until
  crisp-tender.  Remove from heat thoroughly.  Dissolve cornstarch in
  water; add remaining ingredients; cook over medium heat until
  slightly thickened. Put this dish with either in large mixing bowl;
  add sauce and mix well. Use this dish with either hot or cold meat.
  NOTE: This recipe is provided through the courtesy of Sweet Lite
  Fructose. (However, I would and shall use my sugar sub.)
  
  Food Exchange per servings: 1/2 FRUIT EXCHANGE + 1 VEGETABLE EXCHANGE
  Cal: 45
  
  Source: Recipes for Diabetics by Billie Little. (1985 version)
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pineapple Sweet Potatoes
 Categories: Diabetic, Side dishes, Vegetables, Fruits
      Yield: 8 sweet ones
 
     24 oz Sweet potatoes;*                    2 c  Pineapple tidbits;
  1 1/2 ts Salt                                     -artificially sweetened
    1/8 ts Pepper                              2 tb Diet margarine
 
  Boil potaotoes until tender; peel; cool slightly.  Mash untill smooth;
  stir in remaining ingredients, including syrup from pineapple tidbits.
  Return to stove and reheat.
  
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE +
  1/2 FRUIT EXCHANGE  CAL: 122
  
  Source: Recipes for Diabetics by Billie Little (1985 Version)
  
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Potatoes, Stuffed
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 8 sweet ones
 
      8    Potato;                         1 1/2 c  Salt;
      8 tb Oil;                              1/8 ts Pepper;
  1 1/2 c  Sour half and half;                 2 tb Chives; snipped
 
  Preheat oven to 450 degrees. Prick skins of potatoes with fork;
  lightly oil your hands and rub oil onto the potatoes with fork;
  lightly onto the potatoes.  Place potatoes oven and bake until done
  (about 35-40 minutes). Reduce heat each heat to 325 degrees.  Remove
  potatoes from oven; cut a think slice from each and hollow out, being
  careful to leave shell intact. Mash centers in mixer with sour half
  and half, salt, pepper, and chives; refull shells, heaping high.
  Bake on aluminum foil heated throught and top is lightly browned
  (about 1/2 hour) Food Exchange per serving: 1 BREAD/STARCH EXCHANGE +
  2 FAT EXCHANGES
  
  Source: Recipes for Diabetics by Billie Little
  Brought to you and yours by Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mock Sour Cream
 Categories: Diabetic
      Yield: 1 /2 c serv
 
  1 1/2 c  Cottage cheese, well-drained        1 tb Lemon juice
      2 tb Dry buttermilk                    1/2 ts Salt (omit for low
    1/2 c  Skim milk                                -sodium diet)
 
  Place all ingredients in food processor & process until thick &
  smooth. Refrigerate until needed. 1/4 cup serving: 46 cal; 3 g
  carbohydrate; 8 g protein negl. fat; 260 mg Sodium From: Ronda
  Eikenberry Reformated 4 you and yours via Nancy O'Brion and her
  Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Orange Cheesecake
 Categories: Diabetic, Desserts, Cakes
      Yield: 8 servings
 
MMMMM---------------------------CRUST--------------------------------
      1 c  Soft wholewheat bread crumbs      1/2 ts Ground cinnamon
    1/4 c  Bran (natural)                      2 tb Butter or margarine
    1/4 c  Brown sugar subs (SugarTwin)  

MMMMM--------------------------FILLING-------------------------------
      1 tb Unflavored gelatin (1 pkg)          1 sm Banana
    1/3 c  Water                               2 tb White sugar subs. SugarTwin
      2 c  2% cottage cheese                   1 ts Lemon juice
    1/3 c  Orange juice                        1 sm Orange
      1 ts Orange rind                         8    Strawberries or grapes
 
  CRUST:  Combine 1st 4 ingredients in a bowl.  With fingers, rub in
  butter until mixture is crumbly.  Press onto bottom of 7-8"
  springform pan.
  
  FILLING:  In small saucepan, sprinkle gelatin over water & let stand
  about 5 minutes to soften.  Place over low heat, stirring until
  gelatin dissolves. Let cool to room temperature.  In food processor
  or blender, combine cottage cheese, orange juice & rind, banana,
  sweetener, lemon juice & dissolved gelatin. Puree until smooth (mash
  cottage cheese, banana with sweetener, juices & gelatin or press
  through sieve). Pour over prepared crust. Cover & chill 2-4 hrs or
  until set. At serving time, remove side from pan. With wide metal
  lifter, slip cheesecake off bottom of pan onto serving plate or leave
  on base of springform pan. Peel orange, removing pith & thin
  membrane. Remove sections. Slice strawberries or grapes. Arrange on
  top of cheesecake along with orange slices.
  
  Exchanges 1/8 cheesecake: 1 Fruits & Vegetables Choice 1 Protein
  Choice; 12 g carbohydrate; 10 g protein 4 g fat; 124 calories
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vanilla Ice Cream
 Categories: Diabetic, Ice creams
      Yield: 8 folks
 
      2 ts Gelatin                             1 t  Vanilla
      2 tb Hot water                           4 tb Sugar equivalent sweetener
  1 1/4 c  Evaporated milk, chilled       
 
  Dissolve gelatin in hot water.  Whisk milk & almost cold gelatin
  together & add the flavoring & sweetener. Pour into freezing trays &
  freeze without stirring.  Serve with fruit. 1 serving contains: 60
  calories; 5 g (1/2 unit) carbohydrate 4 g protein; 3 g fat
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Weight Watchers Oven "Fries"
 Categories: Diabetic, Vegetables
      Yield: 4 servings
 
    1/4 c  Parmesan cheese, grated                  TT Ground white pepper
      2 ts Paprika                            12 oz Baking potatoes, scrub
    1/2 ts Bacon bits                     
 
  Cut potatoes into 3"x1/2" wedges.  Preheat oven to 375oF.  Spray
  nonstick baking pan with non-stick spray.  Combine all ingredients
  except potatoes. Toss potatoes in mixture to coat thoroughly
  (suggestion to put in gallon size plastic bag, press out air, seal, &
  toss). Place potatoes on prepared baking sheet.  Bake 10-12 min,
  turning over after 5 min. PER SERVING: 92 calories; 4 g protein;; 2 g
  fat (19.5%) 15 g carbohydrate; 116 mg sodium; 4 mg cholesterol
  
  Diabetic?
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apple Bulgur Breakfast
 Categories: Diabetic, Nuts/grains, Fruits
      Yield: 8 servings
 
    1/3 c  Dried apple rings;                2/3 c  Fromage frais;
    1/4 c  Heaped bulgur;                    1/4 c  Milk;
    2/3 c  Cup natural yogurt                       A little artifical sweetener
           -=OR=-                                   -(optional)
 
  Mix the apple and bulgur in a bowl, then stir in the yogurt or formage
  frais and half the milk.  Cover and set aside for 30 minutes, or
  until the bulgur is softened and swollen.  The grain should stillhave
  some bite, although it can be left covered in the refrigerator
  overnight.  Stir well and add extra milk necessary to make the
  mixture creamy.  The mixture can be sweetened with artificial
  sweetener if liked.
  
  Very the fruit, if you like, or add fresh fruit to the plain soaked
  bulgar.
  
  Food Exchanges were not listed.
  Source:  The Diabetic Cookbook by Bridget Jones.
  
  Brought to you and yours via Nancy O'Brion and Her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Fish Cake
 Categories: Diabetic, Fish, Vegetables
      Yield: 4 friends
 
  1 1/2 lb Potatoes; peeled                    4 tb Milk;
      1 lb White fish fillet;                       Grated peel of 1/2 lemon;
           Salt; (to taste)                    2 tb Parsly; fresh chopped
           Grd white or black pepper;          1 ts Anchovy extract(optional)
           -Freshly                            3 tb All-purpose flour;
      2 tb Butter;                             2 tb Oil
 
  Cut the potatoes into chunks and place then in a saucepan with enough
  water to cover, adding a little salt if liked.  Heat until just about
  to boil. Meanwhile, lay the fish on a plate or dish to cover the
  saucepan and cover it with a second plate, lid or foil.  Put the fish
  on the pan when the water is boiling, then reduce the heat so water
  does not froth over. Cook the potatoes until tender-10-15 minutes if
  the chucks are faily small. Set the aside, without uncovering it.
  Drain and mash the potatoes, beating the well until smooth.  Mix in
  the butter, milk, lemon peel, parsley and anchovy extract, is used
  Preheat oven to 400 degrees. Grease a quicke dish or baking pan.
  Pour any cooking juices from the fish into the potato mixture.  Flake
  the flash off the skin, discarded any bones, and at it to the
  potatoes.  Mix well, adding seasoning to taste. Use a large spoon to
  place the fish mixture in a mound on the prepared dish or pan but do
  not flatten it until it is all in mounded up. Flatten the top of the
  mixture sightly, then sprinkle it with a little of the flour.  Use a
  spatula and slice to flatten the mixture into a little neat circle,
  about 7" across.  Pat the sides with the knife and the top with slice
  to that the mixture is even and neatly shaped, keep sprinkling with
  the flour to coat the outside evenly. Trickle the oil over the fish
  cake and bake it for about 30 minutes, until well browned.  Cut into
  wedges to serve.
  
  Food Exchanges were not listed,
  (Good thing I found the book on sale and cheap to boot)
  
  Source: The Diabetic Cookbook by Bridget Jones.
  
  Brought to you and yours via Nancy O'brion and her Meal-Master
  (this is far to much work for me, Fish not my favorite foods)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Spread
 Categories: Diabetic, Sauces
      Yield: 1 1/2 cups
 
    1/4 c  Unsalted Butter;                  1/4 c  Lowfat cream cheese;
      3 tb Cocoa powder;                       4 tb 6 tb artificial sweetener;*
 
  Melt the butter in a small saucepan.  Add the cocoa and cook,
  stirring, for 3 minutes over low heat.  Remove from the heat and
  leave to cool for 5 minutes.
  Stir cheese into the cocoa, then mix in the artificial sweetener to
  taste. Chill the chocolate spread in a covered container and it will
  keep for about 3-5 days in the refrigerator, depending on the shelf
  life of the cheese.
  
  *This works very well but it important to avoid sweeteners containing
  saccharine as they make the spread very bitter.
  
  Food Exchanges were not listed!
  
  Source: The Diabetic Cookbook by Bridget Jones
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apple and Carrot Cake
 Categories: Diabetic, Cakes, Snacks, Fruits, Vegetables
      Yield: 16 slices
 
      2 c  Whole wheat flour;                  2 c  Dessert apples; peeled cored
           -self-rising                             -grated
    1/2 c  Margarine;                          1 c  Carrot; grated
      1 ts Cinnamon;                                Grated peel of 1 orange
      1 c  Walnuts; chopped                    2 lg Eggs;*
    2/3 c  Raisins;                            4 tb Fresh orange juice;
 
  Line the base and grease of a loaf pan with 4 cup capcity. Preheat
  the oven to 350 degrees. Place the flour in a bowl and mix well, then
  cut in the margarine and stir in the cinnamon. Stir in the walnuts,
  raisins, apples and carrot. Add the orange peel, eggs and juice, then
  beat well until thoroughly combined. Spoon the mixture into the
  prepared pan, smooth the top and bake for about 1 1/4 hours, or until
  the cake is well risen and firm to touch.  Turn out on a wire rack.
  
  Food Exchanges are not listed with the recipes in this book.
  
  Source: The Diabetic Cookbook by Brigdet Jones.
  
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Apple Cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 1 cake
 
  2 1/2 c  Flour;                              2 ts Vanilla;
      3 ts Soda;                               2    Eggs;
      2 ts Cinamon                             1 ts Liquid Sugar substitute;
    1/2 ts Nutmeg;                             4 c  Grated apple;
      1 ts Salt;                               1 c  Walnuts;
      1 c  Butter;                        
 
  Mix dry ingredients; add butter, eggs, sugar substitute, and blend
  well. Stir in grated apples and nuts.  Bake in well-greased 9 x 13
  pan at 375 degrees, 40-50 minutes.
  
  Food Exchange per serving: 1/2 FAT EXCHANGE + 1 STARCH/BREAD EXCHANGE
  + 1/2 FRUIT EXCHANGE
  
  Source: The Big Fat Red Juicy Apple Cook Book
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Crisp Baked Chicken
 Categories: Diabetic, Poultry, Main dish
      Yield: 4 folks
 
      4    Chicken portions; quarters               Salt to taste;
           -or breasts skinned                      Pepper to taste;
      1 tb Oil;                                1 tb Dried sage;
      1 tb Lemon juice;                        2 tb Onion; grated
      1 tb Wholegrain mustard;             1 1/2 c  Fresh bread crumbs;
 
  Preheat the oven at 375 degrees.
  Place the chicken pieces in a greased baking dish.  Place the oil,
  lemon juice, mustard, plenty of seasoning, sage and onion in a
  screw-top jar and shake well until everything is thoroughly combined.
  Brush the chicken pieces generously with the mustard-and-onion
  mixture, ensuring that they are particularly well coated on top.
  Press the soft bread crumbs on each chicken portion as it is brushed
  with the mixture to make, even coating.
  Bake the coated chicken for 50-60 minutes, or until they are crisp and
  golden outside and thoroughly cooked through and the juices run clear
  when pierced with the tip of a knife.  Serve at once.
  
  NO FOOD EXCHANGES WERE LISTED
  
  Source: The Diabetic Cookbook by Bridget Jones
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Biriani
 Categories: Diabetic, Poultry, Main dish, Rice, Curries
      Yield: 4 nice folks
 
      2 lg Onion; peeled                       6    Green Cardamoms;
      2 cl Garlic; crushed                     1    Cinnamon stick;
      2    Inch piece gingerroot; fresh        2 c  Brown basmati rice; L-grain
           -peeled                                  -If basmati is not available
      2 tb Curry powder;                            -=OR=-
      1 ts Turmeric;                           2 c  Ordinary brown rice;
      4 tb Natural yogurt;                 3 1/4 c  Water
           Salt to taste                            Lemon Wedges; to serve
           Fresh gournd pepper to taste             Fresh coriander; to serve
 
  Thinly slice 1 onion and set it aside.  Cut the other onion into
  chunks, then puree it to a paste with the garlic, gingerroot, curry
  powder, turmeric and yogurt.  If you do not have a blender or food
  processor, then grate the onion and gingerroot and mix with the other
  ingrededients.  Add plenty of seasoning, then spoon this mixture over
  the chicken thighs, spreading it evenly over them and turning to coat
  all sides.  Cover and chill for 1-24 hours, the longer the better.
  Heat the oil in a large heavy-bottomed saucepan or flameproof
  casserole. Add the sliced onion, bay leaves and cardamoms, then cook,
  stirring often, until browned-about 20 minutes.  Use a slotted spoon
  to remove half the onion from the pan and reserve for garnih.  Push
  the rest of the onion to one side.
  Add chicken portions, reserving the juices from marinating and brown
  them all over.  Add the rice to the pan, sprinkling it down between
  the chicken.  Tuck the cinnamon stick in between the chicken, then
  scrape all the marinating juice into the pan.  Pour in 3 3/4 cups of
  water.  Bring to a boil, then reduce the heat and cover pan tightly.
  Leave to gently for 30-35 minutes, until the rice has absorbed the
  water and the chicken is tender.  The biriani should be moist.
  Transfer the birmani to a serving dish, or serve it from the cooking
  pan, sprinkling the reserved onion over and addin flavor.  Add lemon
  wedges for garnish-their juice should be squeezed over before the
  birani is eaten.
  
  No Food Exchanges were listed.
  
  Source: The Diabetic Cookbook by Bridget Jones
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pork and Pineapple Meatballs
 Categories: Diabetic, Main dish, Vegetables, Meats
      Yield: 4 nice folks
 
      1 lb Lean ground pork;                        Pepper to taste
      6    Scallions; finely chopped           2    Eggs
      1    Red/green/yellow pepper;            8 oz Cn pineapple; in natural
           -seeded finely chopped                   -juice; drained
           -may use a comb of 3 peppers      1/4 c  All-pupose flour;
      1 c  Whole wheat bread crumbs;           1 tb Water;
           -fresh                            1/4 c  Dry bread crumbs;
           Salt to taste                  
 
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Apple Rice Pudding
 Categories: Diabetic, Rice, Desserts, Fruits
      Yield: 6 servings
 
    1/3 c  Egg substitute                    1/2 ts Cinnamon
      2 c  Pared and cored apples,             2 tb Unsalted margarine, softened
           -finely chopped (2 medium)          1 ts Vanilla
  1 1/2 c  Cooked white rice                   2    Egg whites
    1/2 c  Pitted dates, snipped             1/4 ts Cinnamon
    1/4 c  Sugar                          
 
  Preheat oven to 325 degrees F. Mix together the egg substitute,
  apples, rice, dates, sugar, cinnamon, margarine, and vanilla. Beat
  the egg whites until stiff peaks form; fold into rice mixture. Turn
  into a 1 1/2 quart casserole or souffle dish. Sprinkle cinnamon on
  top. Place casserole in a pan of very hot water (1 inch deep). Bake
  at 325 F. about 70 minutes. Serve warm or chilled. If desired,
  garnish with fresh apple slices dipped in lemon juice.
  
  Nutrient analysis of 1 serving: 1 starch/bread exchange; 1 fruit
  exchange; 185 Calories; 4 g protein; 6 g fat; 31 g carbohydrates; 42
  mg sodium; 0 cholesterol.
  
  Source: The Complete Diabetic Cookbook by PJ Palumbo, MD,FACP and
  Joyce Daly Margie, MS. Posted by Sandee Eveland
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bankruptcy Stew
 Categories: Diabetic, Soups/stews, Main dish, Meats, Vegetables
      Yield: 8 servings
 
      2 lb Lean beef round stk;                1    Rib celery; chopped
           -boneless                           1    Yellow onion; sliced thin
    1/2 c  Water;                              3    Carrots; peeled and sliced
    1/2 c  Tomato sauce;                       1    Sprig fresh parsley
      4 lg Potatoes; peeled, cubed                  -=OR=-
      1    Green bell pepper;                  1 tb Dry parsley;
           -slice thinly                       1    Bay leaf
 
  Cut round steak into 1-inch cubes.  Brown beef cubes over high heat
  in a nonstick skillet.  Add the rest of the ingredients to the
  skillet. Cover and simmer for 1 hour over medium heat until the meat
  is tender. 8 servings
  
  One serving = 345 calories, 3 low-fat protein + 1 starch + 1 vegetable
  exchange 23 grams protein, 22 grams carbohydrate, 12 grams fat, 482 mg
  sodium
  
  Adapted from Quick & Easy Diabetic Menus, Betty Wedman 1993 Shared
  but not tested by Elizabeth Rodier Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Corn Bread
 Categories: Diabetic, Holidays, Vegetarian, Breads/bm
      Yield: 12 servings
 
      2 c  Cornmeal                            1    Egg
    1/2 ts Salt                                1 tb Vegetable Oil
    1/2 ts Baking Soda                         1 c  Buttermilk -or- Sour Milk (1
      2 ts Baking Powder                            -cup Lowfat Milk + 1
      1 tb Sugar -or- Honey                         -tablespoon vinegar)
 
   Combine the cornmeal, salt, baking soda and baking powder in a bowl.
  Mix well.
  
   Pour into a lightly oiled 8-inch-square baking pan.
  
   Bake in a 400-degree oven for 20 to 25 minutes.
  
   Serves 12
  
   One Serving = Calories: 113 Carbohydrates: 20 Protein: 3 Fat: 2
  Sodium: 184 Potassium: 65 Cholesterol: 24
  
   Exchange Value: 1 Bread Exchange
  
   Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Parmesan-Sesame Sticks
 Categories: Diabetic, Snacks
      Yield: 8 dz sticks
 
     12 sl White bread;                             -melted
           -crust removed                    1/4 c  Parmesan Cheese, grated
    1/8 c  Reduced-calorie margarine;          2 tb Sesame seeds
 
  Cut each slice of bread into 8 sticks, and arrange on ungreased baking
  sheets.  Brush bread stick lightly with margarine.  Sprinkle evenly
  with Parmesam cheese and sesame seeds Bake at 350 degs for 10-15 mins
  or unitl golden brown. Serve immediently
  
  From: All New Cookbook For Diabetics and Their Families
  
  Each serving amount: 4 sticks; Exchanges: 1 Vegetable Chol: Tr.;
  Calories: 40; Carbo: 4 gm; Protein: 1 gm Fat: 2 gm; Fiber: Tr.;
  Sodium: 87 mg;
  
  Reformanted 4 you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cran-Orange Punch
 Categories: Diabetic, Beverages
      Yield: 8 nice folks
 
  1 1/4 c  Cranberry juice;                         -thawed undeluted
           -reduced-calorie                    2 c  Diet lemon-line soda;
      6 oz (1) cn orange juice;                     Sugar Subsitute to equal
           -unsweetened                             -1/4 c sugar
           -frozen concentrate,           
 
  Combine cranberry juice, orange concentrate, and sugar substitute in a
  large bowl; stir well and chill. Add soda to fruit juice mixture just
  before serving. Serve over crushed ice.
  
  From: Cookbook for Diabetics and their Families
  
  Each Serving: 1/2 cup; One serving may be exchanged for: 1 fruit
  
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master (From
  Jungle.Boy via GEnie
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fresh Corn Muffins
 Categories: Diabetic, Breads/bm
      Yield: 8 muffins
 
      1 c  Plain cornmeal                      1 c  Fresh corn
    1/2 c  A-p flour                           1    Egg; slightly beaten
      1 tb + 1 ts baking powder;             1/4 c  Vegetable oil;
      1 ts Salt;                               1 c  Buttermilk;
 
  Combine first 4 ingredients in medium mixing bowl. Add corn, egg,
  oil, and buttermilk, stirring well. Pour batter into 8 nonstick
  muffin cups. Bake at 475 degs for 20-25 mins or until brown.
  
  From: Cookbook for Diabetics and their Families
  
  Each serving: 1 Muffin; Each serving may be exchanged for: 2 bread; 1
  fat
  
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master (From
  JUNGLE.BOY via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Cranberry Sauce
 Categories: Diabetic, Sauces, Fruits
      Yield: 8 serving
 
      3 c  Cranberries                         2 tb Lemon Juice
  1 1/2 c  Boiling Water                     1/8 ts Nutmeg
    1/2 c  Orange Juice                      1/8 ts Cloves
           Sucaryl Solution 1 teaspoon       1/8 ts Cinnamon;
           For spiced cranberry sauce,    
 
  Cook cranberries in boiling water until skins are broken. Then ADD the
  remaining ingredients. Then CHILL in refrigerator.
  
  One serving may be exchanged for: 1/2 fruit exchange.. Reformated 4
  you and yours via Nancy O'Brion and her Meal-Master (From Bob
  Henderson via GEnie)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baking Powder Biscuits
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 12 servings
 
      2 c  Flour                               4 tb Shortening
      3 tb Baking Powder                     3/4 c  Milk, SKIM
      1 ts Salt                           
 
  Mix flour, baking powder, and salt together. Cut in the shortening
  until it is evenly mixed with the dry ingredients. Then ADD, Milk,
  mixing well.
  
  Then Knead for a a 1/2 minute and roll out to about 1-1/2 inch in
  thickness. Cut with a Biscuit cutter. Place the biscuits 1-1/2 inches
  apart on a greased baking sheet. The BRUSH with the Milk and BAKE at
  450F oven degrees 10-12 minutes
  
  One biscuit may be Exchanged for:  1 bread exchange or 1 fat exchange.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Exchanges for Special Foods(Vegetarian)
 Categories: Diabetic, Info/help
      Yield: 1 chart
 
 
  EXCHANGES FOR SPECIAL FOODS
  brewer's yeast, 3 Tblsp = 1 bread;
  carob flour, 1/8 cup = 1 bread;
  kefir, 1 cup = 1 milk plus 1 fat;
  miso, 3 Tblsp = 1 bread plus 1/2 lean meat;
  sea vegetables, cooked, 1/2 cup = 1 vegetable;
  soy flour, 1/4 cup = 1 lean meat plus 1/2 bread;
  soy grits, raw, 1/8 cup = 1 lean meat;
  soy milk, 1 cup = 1 milk plus 1 fat;
  tahini, 1 tsp = 1 fat;
  tempeh, 4 oz. = 1 bread plus 2 protein;
  wheat germ, 1 Tblsp = 1/2 bread;
  (if used in large amounts may need to add a fat exchange. Speak to
  your dietitian.)
  
  The article also says that vegetarians should treat legumes as 1/2
  protein and one bread, rather than just bread. The author also
  reccomends using low fat, high fiber recipes.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Spread
 Categories: Diabetic, Sauces, Fruits, Info/help
      Yield: 1 servings
 
      1 ts Unflavored Gelatin                  6    Packets Equal
    1/4 c  Orange Juice                        1 tb Orange Peel Slivers
      1 c  Mashed OR Pureed Fresh            1/4 ts Coriander
           Strawberries                   
 
  In Small Saucepan, Sprinkle Gelatin Over Orange Juice.  Let Stand 1
  Min. Heat Over Low Heat Until Gelatin Is Dissolved & Mixture Comes To
  A Boil. Remove From Heat And Stir Into Strawberries.  Add Remaining
  Ingredients And Stir To Blend.  Refrigerate Until Firm, 3 To 4 Hours.
  Best When Used Within 1 Week. (Makes 1 Cup OR 16 Servings, 1 T. Each.)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peach Melba
 Categories: Diabetic, Desserts, Fruits
      Yield: 1 servings
 
    1/2 c  Part-skim ricotta cheese;                -=OR=-
      2 ts Sweetneer(equiv);                   1 md Ripe peach; peel+slice
      1 ts Vanilla                             2 ts Reduced cal raspberryjam;
    1/2 c  Sliced peaches;(canned)        
 
  In a small bowl, combine ricotta cheese, sweetner and vanilla. Mix
  well with frok or spoon. Spoon peaches over cheese. Spoon raspberry
  spread over peaches. From *Prodigy's Food and Wine Bulletin Board
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mock Pavlova
 Categories: Diabetic, Desserts
      Yield: 4 servings
 
      4    Egg whites; at room temp            2 ts Cornstarch
           Sweetener; equivalent to            1 ts Vanilla
           -1 tsp                              1 ts Vinegar
      1 pn -Salt                               2    Kiwis
 
  From Murray V.F. Jones of the New Zealand Diabetes Association "Make
  sure that the eggs are fresh and at room temperature," he cautions.
  "Try kiwi fruit", he suggests, as a garnish. You'll need a piece of
  kitchen parchment.
  
  1. In a bowl, beat the egg whites until foamy. Add the sweetener and
  salt, and continue beating. Beat in the cornstarch, vanilla and
  vinegar until soft peaks form. Work quickly, and take care not to
  overbeat.
  
  2. Rinse a piece of kitchen (grease proof) parchment with water.
  Place on a baking pan.
  
  3. Pile the egg white mixture onto the parchment in a 1 1/2 inch high
  circle. Bake at 250F for 1 hour or until firm.
  
  4. Remove from oven and cool in the pan. Invert on a platter and peel
  off paper. Peel and slice the kiwis crosswise into circles, leave
  some round or cut some in half. Arrange in attractive designs on the
  pavlova. Cut in four portion. Serve cold.
  
  Nutrients for 1 serving Calories: 48 Exchanges: 1/2 lean meat; 1/2
  fruit
         g                   mg carbohydrate: 8 potassium: 196 protein:
  4 sodium: 79 fat: negligible cholesterol: 0 fiber: 1
  
  SOURCE: _Diabetic Cooking Around the World_ by Vilma Licouras
  Chantiles posted by Anne MacLellan From: Anne Maclellan
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Unfried French Fries
 Categories: Diabetic, Vegetables, Vegetarian, Side dishes
      Yield: 6 servings
 
      6 lg Potatoes                                 -depends what is large!
 
  Salt to taste (optional) Boil potatoes 20 minutes (Peel them or leave
  them unpeeled) Cut as fries.  Place on non-stick cookie sheet (or
  spray cookie sheet with PAM), one layer thick. Lightly sprinkle with
  salt if desired, or your favorite seasoning. Bake at 400 degrees for
  45-60 minutes. Turn with spatula after 25 minutes. Serve
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGES
  
  From Fabulous Foods for Friends and Family by Caviness===
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Golden Potato Wedges
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 1 servings
 
      1    Baking potato, scrubbed                  Seasonings of your choice
 
  Preheat the oven to 400.
  
  Cut the potatoes lengthwise into wedges.  Sprinkle with some of your
  favorite salt-free seasoning mix.  (Garlic powder and paprika are good
  choices.)  Bake on a nonstick baking sheet for 45 to 60 minutes, or
  until they are easily pierced with a fork.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Potato Patties
 Categories: Diabetic, Vegetarian, Vegetables, Side dishes
      Yield: 4 servings
 
      6 md Potatoes, scrubbed                1/8 ts Freshly ground pepper
      2 tb Onion; minced                       2 tb Whole wheat pastry flour
      1 tb Fresh parsley; chopped         
 
  Preheat the oven to 375.
  
  Shred the potatoes coarsely.  Mix with the onion, parsley, pepper, and
  flour.  Shape into 4 patties and place on a nonstick baking sheet.
  Bake for 30 minutes.  If you like, place the patties under the
  broiler during the last few minutes for browning.
  
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGES
  
  Source: Unknown...retrived from a cooking echo!
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Seasoned Oven Fries
 Categories: Diabetic, Vegetables, Vegetarian, Side dishes
      Yield: 4 servings
 
      4 lg Potatoes                            1 c  Oil-free Italian Dressing
 
  Thickly slice the potatoes lengthwise.  Place the potatoes in a flat
  baking dish.  Pour the dressing over the potatoes and marinate for 1
  hour, turning occasionally to make sure that all are coated with
  dressing. Preheat the oven to 450.
  Place the potatoes on a nonstick baking sheet.  Bake for 45 mintues,
  or until lightly browned, basting occasionally with dressing.
  
  Food Exchanges per serving: 1 STARCH/BREAD EXCHANGES
  Reformated 4 you and yours via Nancy O'brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gluten-Free Bread
 Categories: Allergy, Diabetic, Breads/bm
      Yield: 16 servings
 
      1 ts Granulated sugar                    2 tb Cornstarch
    1/2 c  Warm water                          2 ts Gluten-free baking powder
      1    Envelope active dry yeast           1 ts Salt
      1 c  Water                               2    Egg whites
      2 tb Minute tapioca                    1/2 c  Skim milk
      2 c  Whole bean flour                    1 ts Poppy seeds
    1/4 c  Cornmeal                       
 
  Spray 8 x 4 inch loaf pan with nonstick spray.  Coat inside with
  cornmeal and set aside.
  
  Dissolve sugar in warm water in a small bowl.  Sprinkle yeast over
  top. Set aside for 10 minutes or until frothy.  Stir well.
  
  Combine water and minute tapioca in a saucepan.  Bring to a boil.
  Cook for 1 to 2 minutes or until thickened and clear.
  
  Stir together bean flour, cornmeal, corstarch, baking powder and salt
  in a mixing bowl.
  
  In separate bowl, whisk together egg whites and milk.  Whisk in yeast
  and tapioca mixture.  Stir into dry ingredients, beating until
  smooth. Set aside for 10 minutes.
  
  Turn out onto surface generously dusted with cornstarch.  Dust hands
  with cornstarch and sprinkle a little over dough.  Knead 4 to 5 times
  and fit into prepared pan.  Brush top with milk and sprinkle with
  poppy seeds.
  
  Bake in 400 F oven for 45 minutes or until browned and loaf sounds
  hollow when tapped.  Makes 1 loaf, 16 slices.
  
  Variations seed bread, herb bread, Foccacia & pizza crust to be added
  to recipe after testing.
  
  Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but
  not tested by Elizabeth Rodier Feb 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Table of Equivalents for Sugar Subatitutes
 Categories: Diabetic, Info/help
      Yield: 1 sugar char
 
 
  From: All New Cookbook For Diabetics And Their Families Table of
  Equivalents for Sugar Subatitutes * Use only after cooking or in
  uncooked dishes. (Sugar equivalents for various brand names of sugar
  substitutes are listed for your convenience only and not as an
  endorsement).
  
  Brand Name
  
      Adolph's (powder)                Substitution For Sugar
      =================                ======================
      2 shakes of jar                  1 rounded tsp sugar
      1/4 tsp                          1 tbl sugar
      1 tsp                            1/4 cup sugar
      2 1/2 tsps                       2/3 cup sugar
      1 tbl                            3/4 cup sugar
      4 tsps                           1 cup sugar
      Equal (powder)*
      ===============
      1 pkt                            2 tsps
      Fasweet (liquid)
      ================
      1/8 tsp                          1 tsp sugar
      1/4 tsp                          2 tsps sugar
      1/3 tsp                          1 tbl sugar
      1 tbl                            1/2 cup sugar
      2 tbls                           1 cup sugar
      Sucaryl (liquid)
      ================
      1/8 tsp                          1 tsp sugar
      1/3 tsp                          1 tbl sugar
      1/2 tsp                          4 tsps sugar
      1 1/2 tsps                       1/4 cup sugar
      1 tbl                            1/2 cup sugar
      Superose (liquid)
      =================
      4 drops                          1 tsp sugar
      1/8 tsp                          2 tsps sugar
      1/8 tsp + 4 drops                1 tbl sugar
      1 1/2 tsps                       1/4 cup sugar
      1 tbl                            1/2 cup sugar
      Sugar Twin (powder)
      ===================
      1 tsp                            1 tsp sugar
      Sugar Twin, Brown (powder)
      ==========================
      1 tsp                            1 tsp brown sugar
      Sweet N' Low (powder)
      =====================
      1/10 tsp                         1 tsp sugar
      1 pkt                            2 tsps sugar
      1/3 tsp                          1 tbl
      1 tsp                            1/4 cup sugar
      1 1/4 tsp                        1/3 cup sugar
      2 tsps                           1/2 cup sugar
      4 tsps                           1 cup sugar
      Sweet N' Low, Brown (powder)
      ============================
      1/4 tsp                          1 tbl brown sugar
      1 tsp                            1/4 cup brown sugar
      1 1/3 tsps                       1/3 cup brown sugar
      2 tsps                           1/2 cup brown sugar
      4 tsps                           1 cup brown sugar
      Sweet'ner (powder)
      ==================
      1 pkt                            2 tsp sugar
      Sweet Magic (powder)
      ====================
      1 pkt                            2 tsp sugar
      Sweet One (powder)
      ==================
      1 pkt                            2 tsps sugar
      3 pkts                           1/4 cup sugar
      4 pkts                           1/3 cup sugar
      6 pkts                           1/2 cup sugar
      12 pkts                          1 cup sugar
      Sweet-10 (liquid)
      =================
      10 drops                         1 tsp sugar
      1/2 tsp                          4 tsps sugar
      1 1/2 tsps                       1/4 cup sugar
      1 tbl                            1/2 cup sugar
      2 tbls                           1 cup sugar
      Zero-Cal (liquid)
      =================
      10 drops                         1 tsp sugar
      30 drops                         1 tbl sugar
      3/4 tsp                          2 tbls sugar
      1 tbl                            1/2 cup sugar
      2 tbls                           1 cup sugar
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Quinoa Pilaf
 Categories: Diabetic, Main dish, Nuts/grains, Vegetarian
      Yield: 4 nice folks
 
      1 c  Quinoa;*                          1/2 ts Lemon zest; grated
      2 c  Chicken broth;                    1/2 tb Dried leaf thyme;
      1 tb Betty's Butter;                     2 tb Flat-leaf parsley;
      1 lg Onion; chopped                           Salt and pepper to taste;
      2 cl Garlic; chopped                
 
  *Pronounced Keen-wa, quinoa is a mild-flavored grain that was eaten
  by the Incas.  It is now grown in Colorado and New Mexico and is
  available in natural food stores...it is a very high as complete
  protein.
  
  Rinse quinoa in a strainer and remove any debris.  Place in a large
  non-stick saucepan and toast, until it darkens slightly.  Add broth.
  Bring to a boil, cover, reduce heat and simmer about 20 minutes until
  tender.  In another skillet, heat butter; add onion and garlic and
  cook tender, about 3 minutes.  Stir in quinoa, lemon zest, thyme
  parsley, salt and pepper to taste.
  
  Food Exchange per serving: 2 STARCH/BREAD EXCHANGES; CAL: 155; CHO:
  3mg; CAR: 4g; SOD: 74mg; FAT: 3g;
  
  Source: Light and Easy Diabetic Cuisine by Betty Marks
  
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Corn & Tomato Polenta
 Categories: Diabetic, Vegetables, Vegetarian, Soups/stews, Crockpot
      Yield: 6 nice folks
 
      1 qt Water                               1 ts Dried leaf oregano;
    1/4 ts Salt;                             1/2 c  Whole-kernel corn;* drained
      1 c  Yellow cornmeal;                  1/2 ts Hot pepper flakes; crushed
    1/2 c  Tomato Sauce;                            Pepper to taste;
 
  In a heavy, 3-quart  saucepan, bring water and salt to a boil.  Slowly
  pour cornmeal into saucepan so that water does not stop boiling,
  stirring to keep smooth.  Reduce heat and simmer 20 to 25 minutes,
  stirring often until mixture is stiff.  Meanwhile, in a small
  saucepan, heat tomato sauce, oregano, corn, hot pepper flakes and
  pepper. When cornmeal is stiff, turn half into a serving dish and top
  with half the sauce.  Layer remaining cornmeal and sauce and let rest
  to 5 to 10 minutes.  Cut in squares and serve.
  
  Food Exchanges per serving: 1 1/2 STARCH/BREAD EXCHANGE  CAL: 105,
  CHO: Omg; CAR: 23g; PRO: 3g; SOD: 208mg; FAT: Og;
  
  Source: Light & Easy Diabetics Cuisine by Betty Marks
  
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spicy Couscous
 Categories: Diabetic, Nuts/grains, Vegetables, Main dish, Vegetarian
      Yield: 4 nice folks
 
    1/2 ts Vegetable oil                            Pinch salt
      2    Green onions; chopped               1 ts Curry powder;
      2 sm Tomatoes; chopped                 1/8 ts Ground cinnamon
      1 c  Chicken broth                       1 c  Couscous
      1 ts Ground cumin                        2 tb Fresh parsley;
 
  In a medium-size non-stick skillet; heat the oil.  Add green onions
  and tomatoes; saute 3 minutes, stirring.  Remove from heat and keep
  warm.  In a warm.  In a medium-size saucepan, combine the remaining
  ingredients except the couscous and parsley.  Cover and let stand 5
  minutes, until liquid is absorbed.  Add tomatoes and green onions and
  fluff with a fork. Garnish with chopped parsley.   Makes 3-1/2 cups.
  
  Food Exchange per serving: 1 STARCH/BRAD EXCHANGE + 1 VEGETABLE
  EXCHANGE CAL: 121; CHO: 0mg; CAR: 21g; PRO: 4.3g; SOD: 11mg; FAT: 2g;
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Raisin Buglur Pilaf
 Categories: Diabetic, Nuts/grains, Vegetarian, Side dishes
      Yield: 4 nice folks
 
    2/3 c  Bulgur                            1/8 ts Salt;
    2/3 c  Boiling water;                    1/8 ts Ground cumin;
      2 tb Golden pr dark raisins;        
 
  Place bulgur in a medium-size bowl and cover with boiling water.  Add
  remaining ingredients and stir to combine.  Let stand 30 minutes until
  water is absorbed.  Fluff and serve warm.
  
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE  CAL: 89; CHO: 0mg;
  CAR; 3g; SOD: 57mg; FAT: 0g;
  
  Source: Light & Easy Diabetic Cusisine by Betty Marks
  
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Date Sandwich Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 18 bars
 
      1 c  Dates, snipped                    3/4 c  Oatmeal, uncooked
    1/2 c  Water                               1 tb Sugartwin or Brown Sugar
    1/2 ts Orange peel                       1/2 ts Baking powder
      1 tb Orange juice                      1/4 ts Salt
    1/2 ts Lemon juice                         6 tb Margarine
    3/4 c  Flour                          
 
  Have dates at room temperature.  Slice thin and break up in pan.
  
  1.  Combine dates, water, peel & juices in saucepan.  Blend well.
  Cook over low heat stirring occasionally, until thickened, about 10
  min. Cool.
  
  2.  Measure flour into large bowl.  Add remaining ingredients except
  margarine.  Stir well to blend.  Cut in margarine until particles are
  the size of peas.  Press with the back of a fork.
  
  3.  Spread half crumb mixture in greased 8 x 8" pan.  Press down.
  
  4.  Spread cooled date filling evenly.
  
  5.  Cover with remaining crumbs, pat lightly.
  
  6.  Bake at 375F 25-30 minutes until golden.
  
  7.  Cool in pan on rack.  Cut into 18 bars.
  
  (Sugartwin version) 1 bar = 1 1/2 fruit, 1 fat, 97 cal.
  
  from High Fiber Cookbook - a bit crumbly but delicious.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peach Melba
 Categories: Diabetic, Desserts
      Yield: 6 servings
 
      6    Peach halves, fresh or can        1/2 c  Raspberries, pureed
    1/3 c  Low-fat vanilla yogurt                   Sugar subs. if needed
 
  Place each peach half in a serving dish.  Spoon about 1 tbsp yogurt
  over each peach half.  Pour on the raspberry puree.  Add sugar
  substitute before serving if the puree needs to be sweetened.
  
  1 serving = 62 calories, 1 fruit exchange 1 gram protein, 13 grams
  carbohydrate, 0 fat, 37 mg sodium
  
  Adapted from Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared
  but not tested by Elizabeth Rodier March 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gf Red Beans & Rice with Cilantro
 Categories: Diabetic, Allergy, Salads, Rice
      Yield: 8 servings
 
      2 c  Cooked red/blk kidney beans       1/4 c  Fresh cilantro, fine chopped
      2 c  Cooked rice, white or brown              Or 1 tbsp. dried cilantro
      4    Green onions, thinly sliced         1 ts Chili powder
      2    Stalks celery, thinly sliced        1 ts Ground cumin
      1 sm Red sweet pepper diced              1 ts Granulated sugar
    1/4 c  Canola oil                        1/2 ts Salt
    1/4 c  Lime juice                        1/4 ts Freshly ground black pepper
      1 tb White vinegar                  
 
  In salad bowl combine beans, rice, onion, celery and red sweet pepper.
  
  In jar with tight-fitting lid, shake together oil and remaining
  ingredients.
  
  Pour over bean mixture, toss lightly to thoroughly coat.  Cover and
  refrigerate at least 3 hours or up to 3 days, stirring occasionally.
  
  1/8 recipe = 194 calories, 1 1/2 starch + 1 1/2 fats + 1 Extra choice
  7 grams total fat, 5 grams protein, 27 grams carbohydrate, 111 mg
  sodium, 279 mg potassium.  Good Vitamin C, High Fibre.
  
  Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 $18.95
  Shared but not tested by Elizabeth Rodier March 1994 ISBN
  0-9695688-1-9 Published in co-operation with Canadian Celiac Assoc.
  and Sponsored by the Ontario Coloured Bean Growers Assoc.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Gf Red Beans & Rice New Orleans Style
 Categories: Diabetic, Allergy, Main dish, Rice
      Yield: 4 servings
 
      1 ts Canola oil                        1/2 ts Salt
      3    Cloves garlic, minced             1/4 ts Crushed red chili pepper
      2    Onions, chopped                     1 c  Beef OR vegetable stock
      1    Green sweet pepper, chopped         2 c  Cooked red kidney beans
      1    Stalk celery, chopped             1/4 lb Lean ham, cubed
      1 ts Dried thyme                         2 c  Hot cooked brown rice
    1/2 ts Dried oregano                            Fresh parsley or cilantro
 
  Heat oil over medium heat in a nonstick skillet.  Cook garlic, onions,
  green pepper and celery, stirring often, for about 5 minutes or until
  onion is translucent.
  
  Stir in seasonings, pour in stock.
  
  With fork, crush about 1/3 of the beans.  Add to skillet along with
  ham, stir well.  Bring to a boil, reduce heat.  Simmer, stirring
  occasionally, for about 20 minutes or until thickened.  Spoon over
  rice. Garnish with parsley.
  
  1/4 recipe = 302 calories, 2 1/2 starch, 1 1/2 protein, 1 extra
  choice 5 grams total fat, 16 mg cholesterol, 15 grams protein, 48
  grams carbohydrate, 583 mg sodium, 582 mg potassium.  High Fibre.
  
  Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but
  not tested by Elizabeth Rodier March 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Berries with Orange-Honey Yogurt
 Categories: Diabetic, Desserts, Fruits, Nuts/grains
      Yield: 4 servings
 
      4 c  Fruit, see suggestions              1 c  Low-fat plain yogurt
           GARNISH                             1 ts Grated orange rind
           Fresh mint leaves OR                1 tb Orange juice
           Thin strips orange rind OR          2 tb Liquid honey (caution diab)*
      1 tb Toasted sliced/sliv. almonds      1/2 ts Vanilla or almond extract
           SAUCE                          
 
  Suggested fruit: Winter: sliced oranges, bananas, kiwi, pineapple,
  cantaloupe or honeydew Spring: strawberries, stewed rhubarb Summer:
  raspberries, blackberries, blueberries Fall: peaches, plums, grapes
  Combinations:  grapes & melon, melon & blueberries, blackberries &
  sliced peaches, raspberries & blueberries, strawberries & kiwi,
  bananas & kiwi or sliced oranges.
  
  *Diabetic caution:  honey has more carbohydrates than sugar.
  Quantity of honey could likely be reduced.  Recipes in this book tend
  to be sweeter than necessary for a person used to low-sugar recipes.
  
  Mix sauce ingredients in a bowl.  Wash berries & hull.  Slice if fruit
  pieces are large.
  
  Either mix fruit with sauce, cover and refrigerate for 1 hour, or at
  serving time spoon fruit into individual bowls or stemmed glasses and
  pour sauce over.  Garnish each serving.
  
  1/4 recipe = 126 calories, 2 fruit + 1/2 milk choice 3 grams fat, 4 mg
  cholesterol, 43 mg sodium, 5 grams protein, 24 grams carbohydrate,
  good fiber.
  
  Adapted from The Lighthearted Cookbook by Anne Lindsay 1988 Shared
  but not tested by Elizabeth Rodier, March 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Frozen Apricot Yogurt
 Categories: Diabetic, Desserts
      Yield: 8 servings
 
  1 1/2 c  Dried apricots                      3 c  Low-fat yogurt
  1 1/2 c  Orange juice                        1 ts Grated orange rind
 
  Serve with fresh fruit or berries or garnish with a fresh mint leaf.
  
  In small saucepan or microwave dish, combine apricots with orange
  juice. Bring to a boil.  Cover and simmer over medium heat for 10 to
  12 minutes.
  
  OR cover and microwave at High power for 7 minutes, or until apricots
  are softened.  Puree in food processor or blender, or pass through
  food mill. Let cool.
  
  Combine apricot mixture, yogurt and orange rind.  Mix well.  Freeze
  in an ice-cream machine or transfer to shallow metal cake pan. Freeze
  until almost solid.  Break into big chunks and beat with electric
  mixer or food processor until smooth.
  
  Transfer to airtight container and freeze until firm (about 30 min to
  1 hour).  Let stand in refrigerator for 15 to 30 minutes or until
  softened before serving.  MY NOTE:  3/4 cup size individual yogurt
  containers are a good way to freeze serving size portions.  Use a
  strong ice cream scoop to divide up for 2 small servings.
  
  1/8 recipe = 137 calories, 1 milk choice, 2 fruit 2 grams total fat, 6
  grams protein, 27 grams carbohydrate, 6 mg cholesterol, 67 mg sodium,
  639 mg potassium
  
  Adapted from Lighthearted Everyday Cooking by Anne Lindsay, 1991
  Shared but not tested by Elizabeth Rodier, March 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rice Pudding
 Categories: Diabetic, Rice, Desserts
      Yield: 6 sweet ones
 
    1/2 c  White rice;                       1/4 c  Sugar;
    1/4 c  Water;                              1 ts Vanilla extract;
      2 c  Skim milk;                        1/2 c  Raisins;
 
  Cook the rice in 3/4 c water over medium heat until tender, about 45
  minutes.  Add the skim milk and sugar.  Cook slowly over low heat
  until thickened, about 30 minutes.  Cook.  Add the vanilla and
  raisins and spoon into six serving dishes.
  
  Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1 FRUIT
  EXCHANGE + 1/2  MILK EXCHANGE; CAL: 189;
  PRO: 4g; CAR: 28g; FAT: 2g; SOD: 283mg;
  
  Source: Quick & Easy Diabetic Menus by Betty Wedman, M.S.,R.D.
  
  Brought to you and yours via Nancy O'Brion & her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rice Pudding
 Categories: Diabetic, Rice, Desserts
      Yield: 4 nice folks
 
      2 c  Skim milk;                          1 ts Ground cinnamon;
      2 md Eggs; beaten                        1 ts Pure vanilla extract;
      2 tb Sugar;(or sugar sub equals          1 c  Cooked rice, cold
           -2 tbs sugar                        2 tb Seedless raisins;
    1/4 ts Salt;                          
 
  Preheat oven to 350 degrees.  Prepare a 1-quart casserole with
  vegetable pan-coating.  Scald (heat) milk in to top of a double
  boiler over simmering water.  Combine eggs, sugar salt, cinnamon, and
  vanilla.  Pour hot milk on top slowly, stirring to mix well.  Spread
  rice in the bottom of the casserole; scatter raisins evenly over
  rice; pour milk mixture carefully on top.  Place casserole in pan of
  hot water coming almost up to the top of the casserole.  Bake about
  45 minutes or serole from water and chill in refrigerator.  This
  pudding may be served warm or chilled. as you prefer.
  
  Food Excahnge pre serving: 1 1/2 STARCH/BREAD EXCHANGE + 1 LEAN MEAT
  EXCHANGE.  CAL: 159; CHO: 25g; PRO: 8g; FAT: 3g; SOD: 221; CHO: 139;
  Low-sodium diets: Omit salt when cooking rice omit salt from recipe.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess.,R.D.,M.S. and Katharine Middleton.
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bright Bean Salad
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 nice folks
 
MMMMM-------------------------BEAN SALAD------------------------------
      9 oz (1)pkg green beans; french-         2 tb Onion; finely chopped
           -cut frozen                       1/8 ts Lemon Shaker Dressing;
      1 md Carrot; chopped fine;          
 
  Cook green beans according to package directions, but reduce cooking
  time by 2 minutes to that beans are crisp.  Drain beans and toss with
  chopped carrot, onion, salt, and dressing.  Chill in a covered
  contain for several hours.
  
  Food Exchange per serving: 1 VEGETABLE EXCHANGE  CAL: 28; CHO: 7g;
  PRO: 1g; FAT: 0g; SOD: 113mg; CHO: 0mg;
  Low-sodium diets: Omit salt in water in which beans are cooked and
  all in the in the Lemon Shaker Dressing.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  
  Brought to you and yours via Nancy O'Brion & her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Shaker Dressing
 Categories: Diabetic, Dressings
      Yield: 1 3/4 cups*
 
    1/2 c  Lemon juice; fresh                1/4 ts Celery seed;
    1/4 c  Water                             1/2 ts Dry mustard;
    1/4 ts Salt                                     Sugar sybstitute equivlent
    1/4 ts Lemon Rind;                              2 tb sugar
    1/2 ts Worcestershire sauce;          
 
  *1 serving: 2 Tablespoons.  Tasty, very low-calorie dressing be used
  as a marinade for vegetables and meat.
  
  Combine all ingredients in a pint jar; cover tightly and shake
  vigorously. Store in refrigerator.  Shake before using.
  
  Food Exchange per serving: Up to 3 tablespoons may be considered
  "free". CAL: 5; CHO: 1g; PRO: Og; SOD: 52mg; CHO: Omg; Low-sodium
  diets: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott Hess,
  R.D.,M.S. and Katharine Middleton
  
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Applesauce Brownies
 Categories: Diabetic, Cakes, Desserts, Fruits
      Yield: 16 servings
 
    1/3 c  Vegetable oil                       1 ts Baking powder
    1/2 c  Unsweetened applesauce            1/2 ts Baking soda
    1/2 c  Unsweetened cocoa powder            2 lg Eggs
    1/2 c  Sugar                               1 ts Vanilla extract
      1 c  All-purpose flour                 1/4 c  Chopped nuts
 
  16 big servings, 24 servings if you follow the 1 tsp. sugar per
  serving guideline of ADA, or try using part sugar/part artificial
  sweetener to cut down on calories.  The original recipe is almost
  like cake.
  
  Preheat oven to 375 F.
  
  Combine oil, applesauce and cocoa.  Add sugar and stir until
  dissolved. Add eggs and vanilla.  Mix dry ingredients together and
  stir into the mixture.
  
  Pour the batter into a greased and floured (or wax paper lined &
  sprayed) 9 inch square pan.  Sprinkle on nuts.  (Still tastes good if
  you forget.)
  
  Bake about 20 to 30 minutes or until top is set but edges are not
  dried out.  Toothpick will come out clean.  Cut into 16 or more
  squares.
  
  1/16 recipe = 165 calories, 1 starch + 1 fat + 1 fruit exchange 3
  grams protein, 27 grams carbohydrate, 7 grams fat, 84 mg sodium
  
  1/24 recipe = 110 calories (1 tsp sugar per serving) 2 grams protein,
  18 grams carbohydrate, 5 grams fat, 56 mg sodium
  
  Adapted from Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared
  and tested by Elizabeth Rodier Feb 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Brussels Sprouts and Carrot Salad
 Categories: Diabetic, Salads, Vegetables, Vegetarian, Side dishes
      Yield: 5 nice folks
 
     10 oz (1) pkg brussel sprouts;            5 md Carrots;
     16 oz (1)cn canned carrots;                    -sliced and cooked
           ->OR<-                            1/2 c  Leamon Shaker Dressing;
 
  Cook brussels sprouts according to package directions until they are
  crisp but tender; drain.  Drain carrots and put them in a bowl; add
  brussels sprouts and Lemon Shaker Dressing; mix well.  Cover and
  refrigerate 4-6 hours before using; stir occasionally.
  
  Food Exchange per serving: 2 VEGETABLE EXCHANGES; CAL: 49; CHO: 11g;
  PRO: 3g; SOD: 273mg; CHO: 0mg; Low-sodium diets:  Omit salt in
  cooking brussels sprouts and from Lemon Shaker Dressing.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Red Cabbage Salad
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 5 nice folks
 
    3/4 c  Cider Vinegar;                           -teaspoons sugar
    1/4 c  Cold water;                         2 c  Cabbage; shredded
      1 ts Crushed dried tarragon;             1 c  Celery; finely chopped
           Sugar substitute to 4             1/2 c  Onion; chopped
 
  Combine vingar, water, salt, and tarragon; heat almost to a boil.
  Remove from heat, add sweetener, and stir to dissolve.  Mix
  vegetables, then pour vinegar mixture on top.  Toss gently several
  times to mix well.  Cover bowl and chill for a few hours. (I didn't
  have red cabbage, but cabbage is cabbage.)
  
  Food Exchange per serving: 1 VEGETABLE EXCHANGES; CAL: 21; CHO: 7g;
  PRO: 1g; SOD: 220mg;  Low-sodium diets:  Modify Miracle Red "French"
  Dressing as directed.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S., and Katharine Middleton.
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Teriyaki Potatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 5 servings
 
  1 1/2 lb Tiny new potatoes (about          1/4 ts Italian seasoning, crushed
           -10) or md red potatoes 5)               -Dash ground black pepper
      1 tb Margarine or butter, cut                 -Dash red pepper
           -Into pieces                             -Fresh snipped rosemary
      1 tb Teriyaki sauce                           -(optional)
    1/4 ts Garlic salt                    
 
  Wash potatoes; scrub throughly with a vegetable brush.  Cut tiny new
  potatoes into quarters or the medium potatoes into 1-inch pieces.
  Place potatoes into 1-1/2 quart microwave-safe casserole.  Add
  margarine or butter, teriyaki sauce, garlic salt, Italian seasoning,
  black pepper, and red pepper.  Toss to combine.  Cover; micro-cook on
  100% power (high) for 12 to 15 minutes (14 to 16 minutes for
  low-wattage ovens) or till potatoes are tender, stirring twice during
  cooking.  Stir before serving.  Garnish with snipped rosemary and
  serve with sour cream, if desired.  Makes 5 side-dish servings.
  
  NUTRITION FACTS PER SERVINGS: 155 cal., 2 g total fat (0 g sat. fat),
  0 mg chol, 277 mg sodium, 31 g carbo., 1 g fiber, 3 g pro.  Daily
  Value: 2% vit. A, 29% vit. C, 1% calcium, and 15% iron.
  
  Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE(ABOUT) + 1 FAT
  EXCHANGE;
  
  Better Homes & Gardens Magazine
  Reposted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Whole Wheat Blueberry Pancakes
 Categories: Diabetic, Quickbreads, Pancakes, Vegetarian, Nuts/grains
      Yield: 12 pancakes
 
MMMMM------------------MIX TOGETHER IN A MEDIUM-----------------------
           -bowl                               2 ts Baking powder;
      2 c  Whole wheat flour;            

MMMMM--------------------------BEAT IN-------------------------------
      2 c  Milk;(low-fat)                      1 tb Oil;
      2    Eggs;                         

MMMMM--------------------------STIR IN-------------------------------
      1 c  Blueberries;                   
 
  Lightly oil a frying pan and spoon batter on tablespoon.
  
  Food Exchange per serving: 4 PANCAKES 3 STARCH/BREAD EXCHANGES, 1 MILK
  EXCHANGE; PRO: 20mg; FAT: 8gm; CAR: 72gm;
  
  Source: Vegetarian Cooking for Diabetics by Patricia Mozzer
  
  Brought to you and yours via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Oatmeal Pancakes
 Categories: Diabetic, Pancakes, Quickbreads, Vegetarian, Nuts/grains
      Yield: 9 pancakes
 
MMMMM-----------------MIX TOGETHER IN A MD BOWL----------------------
  1 1/2 c  Oatmeal;                            2 ts Baking powder;
    1/2 c  Whole wheat flour;                  1 ts Cinnamon;

MMMMM--------------------------BEAT IN-------------------------------
      1 c  Low-fat milk;                       1 tb Oil;
      1    Egg;                              1/4 c  Raisins;
 
  Lightly oil a frying pan and spoon batter on by tablespoon turning
  when the top bubbles.
  The pancakes are great for lunch sandwishes too.  The oatmeal ones are
  especially good with peanut butter.
  Food Exchanges per serving: 3 PANCAKES= 3 STARCH/BREADS EXCHANGE + 1
  FRUIT EXCHANGE + 1 MILK EXCHANGE + 1 FAT EXCHANGE; CAL: 484; PRO:
  18gm; FAT: 12gm; CAR: 76gm;
  
  Vegetarian Cooking for Diabetic by Patricia Mozzer
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Breakfast Pudding
 Categories: Diabetic, Breakfast, Nuts/grains, Vegetarian
      Yield: 2 nice folks
 
MMMMM----------------MIX TOGETHER & SET ASIDE IN---------------------
           -small oven-proof bowl              1    Egg;
    1/3 c  Oatmeal;                            1    Banana; mashed
      1 c  Low-fat milk;                       1 ts Vanilla
 
  Set mixture aside to stand for 10 minutes to allow oatmeal to soak up
  flavor.  Stir again and place in a small dish.
  Prehat oven 325 degrees.  Sprinkle with cinnamon.  Place dish in
  another oven-proof dish containing 1 inch of water.  Bake 15-20
  minutes or until firm.
  
  Food Exchange per serving: 1/2 STARCH/BREAD EXCHANGE + 1 MILK
  EXCHANGE + 1 FRUIT EXCHANGE or 1/2 STARCH/BREAD EXCHANGE 1/2 MILK
  EXCHANGE + 1/4 MEAT
  
  Source: Vegetarian Cooking for Diabetic by Patricia Mozzer
  Brought to you and yours via Nancy O'brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Brown Rice
 Categories: Diabetic, Nuts/grains, Vegetarian, Breakfast, Rice
      Yield: 1 servings
 
MMMMM----------------------BRING TO A BOIL---------------------------
           -in a small saucepan                     Simmer covered for 30
    3/4 c  Water                                    -minutes. Remove from heat.
    1/3 c  Brown rice;                   

MMMMM----------------------------ADD---------------------------------
      2    Figs; chopped                     1/4 ts Nutmeg;

MMMMM-----------------SERVE IN A SMALL BOWL WITH----------------------
    1/4 c  Milk or yogurt(low-fat)        
 
  Food Exchange per serving: 2 1/2 STARCH/BREAD EXCHANGES + 1 FRUIT
  EXCAHNGES + 1/2 MILK EXCHANGES; CAL: 282; PRO: 7gm; FAT: 1gm; CAR:
  60gm;
  
  Source: Vegetarian Cooking for Diabetics by Patricia Mozzer
  Brought to you and yours via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bulghur Wheat
 Categories: Diabetic, Breakfast, Nuts/grains, Fruits, Vegetarian
      Yield: 1 servings
 
MMMMM--------------------BRING TO A BOIL IN A-------------------------
           -small saucepan                          -simmer, covered until
    2/3 c  Water                                    -liquid absorbed
    1/3 c  Bulghur Wheat;                

MMMMM----------------BLEND TO A FINE POWDER IN A---------------------
           -blender                            2 tb Cashews;

MMMMM--------------------ADD AND BLEND AGAIN-------------------------
    1/2 ts Vanilla                                  -pour over bulghur wheat and
    1/2 c  Milk or yogur(low-fat)                   -Cook 5 minutes more.

MMMMM----------------------------ADD---------------------------------
      1    Banana; sliced                 
 
  Food Exchange per serving: 2 1/2 STARCHS/BREAD EXCHANGES + 1 FRUIT
  EXCHANGE + 2 FAT EXCHANGES + 1/2 MILK EXCHANGES; CAL: 387; PRO: 10gm;
  FAT: 3gm; CAR: 71gm;
  
  Source: Vegetarian Cooking for Diatetics by Patricia Mozzer.
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hot Oatmeal
 Categories: Diabetic, Breakfast, Nuts/grains, Vegetarian
      Yield: 1 servings
 
MMMMM---------------------MIX IN A SMALL PAN--------------------------
      1 c  Hot water                                -cook gently for 5-6 minutes
    2/3 c  Oatmeal                       

MMMMM----------------------------ADD---------------------------------
      1 tb Raisins;                            1 tb Sunflower seeds;
    1/2 ts Cinnamon;                     

MMMMM-------------------------SERVE WITH------------------------------
    1/4 c  Milk or yogurt (low-fat)       
 
  Food Exchanges per serving: 2 STARCH/BREADS EXCHANGES + 1 FRUIT
  EXCHANGES 1 FAT EXCHANGE + 1/2  MILK EXCHANGE; CAL: 352; PRO: 15gm;
  FAT: 6gm; CAR: 57gm;
  
  Source: Vegetarian Cooking for Diabetics by Patricia Mozze.
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Oatmeal
 Categories: Diabetic, Breakfast, Nuts/grains, Vegetarian
      Yield: 2 nice folks
 
MMMMM----------------PREHEAT OVER TO 350 DEGREES---------------------

MMMMM-----------------IN A SMALL CASSEROLE DISH----------------------

MMMMM----------------------IN ORDER LISTED---------------------------
  1 1/2 c  Oatmeal;                        1 1/2 c  Hot water;
    1/4 c  Milk powder;                             -bake 20 minutes
      1    Banana; mashed                

MMMMM-------------------------VARIATION------------------------------

MMMMM--------------------REPLACE BANANA WITH-------------------------
      2 tb Raisins;                                 Sprinkle with cinnamon
    1/4 c  Coconut;                                 -bake 20 minutes
 
  Food Exchange per serving: (Baked Oatmeal) 2 STARCH/BREAD EXCHANGES +
  1 MILK EXCHANGES + 1 FAT EXCHANGES + 1 FRUIT EXCHANGES; CAL: 418;
  PRO: 14gm; FAT: 16gm,; CAR: 61gm;
  
  Food Exchanges per serving: (Variation) 2 STRACH/BREADS EXCHANGES + 1
  MILK EXCHANGE + 1 FRUIT EXCHANGE + 1 FAT EXCHANGE.
  
  Source: Vegetarian Cooking for Diabetics by Patricia Mozzer
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Basic Free Green Salad
 Categories: Diabetic, Side dishes, Vegetables, Vegetarian
      Yield: 2 basic free
 
      2 c  Romaine lettuce; shredded          12    Radishes; whole or sliced
      2 c  Iceberg lettuce; shredded           1 c  Endive; curly
      1 c  Spinach; shredded                   1    Cucumber; sliced
           ->OR<-                              2    Stalks celery; diced w tops
      1 c  Swiss chard; shredded         

MMMMM-----------------OTHER INGREDIENTS TO FORM----------------------
           -your own combinations                   Mushrooms; sliced fresh
           Boston or bibb lettuce;                  Red/green/gold peppers;
           Red/green cabbage;                       -sliced
           Kale or comfrey;                         Flowerettes or broccoli;
           Chicory or sorrell;                      Caulifower;
           Parsley or watercress;                   Zucchini or yellow squash;
           Turnip, collard, beet greens             -sliced
           Or mustard or dandelion;                 Scallions or chives;
           Onions, tomatoes, sprouts;     
 
  Food Exchanges per serving:  FREE
  
  Source: Vegetarian Cooking for Diatetics by Patricia Mozzer
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Four Great Cottage Cheese Sandwiches
 Categories: Diabetic, Sandwiches, Vegetarian
      Yield: 2 sandwishes
 
MMMMM------------------------1ST SANDWISH-----------------------------
    1/2 c  Cottage cheese; (low-fat)           2 tb Peanut butter;

MMMMM------------------------2ND SANDWISH-----------------------------
      1    Hard boiled egg;                    1    Dill pickle; chopped
    1/4 c  Alfalfa sprouts;(optional)    

MMMMM------------------------3RD SANDWISH-----------------------------
    1/8 c  Cottage cheese;(low-fat)            2 tb Cheddar cheese; grated
      2 ts Chives;                           1/4 c  Diced celery; finely

MMMMM------------------------4TH SANDWISH-----------------------------
    1/4 c  Cottage cheese; (low-fat)           2 tb Cashews; chopped
      2 tb Raisins;                          1/2 ts Cinnamon;
 
  These are good on basic whole-wheat bread, but try having them in
  Syrian flat breads, or as open-face sandwishes heated up in the oven.
  On hot days these combinations make a cook lunch served on a bed of
  lettuce with cracker or muffins on the side.
  Food Exchanges per serving:
  
  1st Sandwish: 1 one sandwish: 2 MEATS EXCHANGES + 2 FATS EXCHANGES
  ~>or<- 3 MEATS EXCHANGES; CAL: 141; PRO: 11gm; FAT: 4gm; CAR: 6gm;
  2nd Sandwish: 1 one sandwish: 2 MEATS EXCHANGES + 1 FAT EXCHANGES;
  CAL 70; PRO: 8gm; FAT: 2gm; CAR: 2gm;
  3rd Sandwish: 1 one sandwish: 2 MEATS EXCHANGES; CAL: 6gm; FAT: 2gm;
  CAR: 1gm:
  4th Sandwish: 1 sandwish: 2 MEATS EXCHANGES + 2 FAT EXCHANGES + 2
  FRUITS EXCHANGES; CAL: 104; PRO: 6gm; FAT: 2gm; CAR: 11gm;
  
  Source: Vegetarian Cooking for Diabetics by Patricia Mozzer
  Brought to you and yours via Nancy O'brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Eight Great Peanut Butter Sandwishes
 Categories: Diabetic, Sandwiches, Vegetarian, Nuts/grains, Tofu
      Yield: 2 sandwishes
 
MMMMM------------------------1ST SANDWICH-----------------------------
      2 tb Peanut butter                       1 tb Sunflower seeds;
      2 tb Sesame tahini;                      2    Figs; chopped

MMMMM------------------------2ND SANDWICH-----------------------------
      2 tb Peanut butter                       2 tb Yogurt;
    1/4 c  Celery; chopped                     2 tb Peanuts; chopped

MMMMM------------------------3RD SANDWICH-----------------------------
      2 tb Penut butter;                       2 tb Cheddar cheese; grated

MMMMM------------------------4TH SANDWICH-----------------------------
    1/4 c  Tahini                            1/4 c  Raisins;
    1/4 c  Penut butter;                       2 tb Milk powder;

MMMMM------------------------5TH SANDWICH-----------------------------
      2 tb Peanut butter;                      2 tb Non-fat milk powder;
    1/2    Banana; mashed                    1/2 ts Vanilla;

MMMMM------------------------6TH SANDWICH-----------------------------
      2 tb Peanut butter;                      8    To 10 slices cumumber;
    1/4 c  Alfalfa sprouts;                    1 ts Mayonnaise;
      1 tb Sesame seeds;                 

MMMMM------------------------7TH SANDWICH-----------------------------
      2 tb Peanut butter;                    1/4 c  Apple; chopped
      2 tb Raisins;                      

MMMMM------------------------8TH SANDWICH-----------------------------
      8 oz Tofu; mashed                        1    Banana;
    1/4 c  Peanut butter;                      1 ts Lemon juice;
 
  These spreads are best cold.  They make good fillings for taking to
  work or school.
  Food Exchange per serving:
  
  1st Sandwish: 1 sandwich; 2 MEATS EXCHANGES + 3 FATS EXCHANGES + 1
  FRUIT EXCHANGES; CAL: 184; FAT: 11gm; PRO: 7gm; CAR: 15gm;
  2nd Sandwish: 1 sandwich; 2 MEATS EXCHANGES + 2 FATS EXCHANGES; CAL:
  150; PRO: 7gm; FAT: 6gm; CAR: 7gm;
  3rd Sandwish: 1 sandwish; 2 MEATS EXCHANGES + 2 FATS EXCHANGES OR 3
  MEAT EXHANGES; CAL: 105; PRO: 6gm; FAT: 5gm; CAR: 4gm;
  4th Sandwich: 1 sandwish; 2 MEAT EXCHANGES + 1 FRUIT EXCHANGE; CAR:
  513 PRO: 19gm; FAT: 47gm; CAR: 29gm;
  5th Sandwish: 1 sandwish; 2 1/2 MEATS EXCHANGES + 1 FRUIT EXCHANGES;
  CAL: 128; PRO: 6gm;  FAT: gm; CAR: 12gm;
  6th Sandwish: 1 sandwish; 2 MEAT EXCHANGES + 2 FAT EXCHANGES; CAL:
  132; PRO: 6gm; FAT: 5gm; CAR: 5gm;
  7th Sandwish; 1 sandwish; 2 MEAT EXCGANGES + 2 FRUIT EXCHANGES; CAL:
  124 PRO: 4gm; FAT: 4gm; CAR: 13gm;
  8th Sandwish; 1 sandwich; 1 MEAT EXCHANGE + 1/4 FRUIT EXCHANGE; CAL
  309 PRO: 18gm; FAT: 12gm; CAR: 23gm;
  
  Source: Vegetarian Cooking for Diabetics by Patricia Mozzer
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Beef and Macaroni Chili
 Categories: Diabetic, Main dish, Pasta, Cheese, Chili
      Yield: 4 servings
 
      1 c  Macaroni, raw                       1 pn Salt
    1/2 lb Ground beef                         1 pn Pepper, freshly ground
    1/2 ts Garlic powder                       1 cn Tomato soup
      1 ts Chili powder                        1 oz Mozzarella cheese 15% mf
 
  Cook macaroni about 7 minutes.  Brown meat in largest saucepan and
  drain off all fat. Add garlic, chili powder, salt and pepper. Mix
  well and cook on low about 5 minutes. Add cooked macaroni and tomato
  soup. Heat thoroughly. Just before serving add grated cheese. Cover
  and heat until cheese melts.
  
  Estimated 3 protein, 1 1/2 starch, 1 fruit & veg. Source: Eat Light
  and Love It!
  
  Leftovers are good reheated the next day and can be frozen. Favorite
  quick recipe of Elizabeth Rodier and family.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Far East Fried Rice
 Categories: Diabetic, Vegetarian, Rice, Vegetables, Main dish
      Yield: 2 nice folks
 
MMMMM------------------CUT INTO JULIENNE STRIPS-----------------------
      8 oz Tofu or tempeh; steammed for             Simmer for 45 minutes until
           -10 minutes and cooled                   Liquid is absorbed

MMMMM-------------------HEAT IN WOK OR SKILLET------------------------
      1 tb Oil;                          

MMMMM----------------SIMMER FOR 45 MINUTES UNTIL---------------------
           -liquid is absorbed             1 1/2 c  Water
    1/2 c  Brown rice;                   

MMMMM--------------------ADD & BROWN LIGHTLY-------------------------
      2 tb Sesame seeds;                 

MMMMM----------------ADD & BROWN THE TOFU/TEMPEH---------------------

MMMMM--------------------------STIR IN-------------------------------
    1/4 c  Onions; sliced                      4    Spinach leaves; shredded
    1/2 c  Celery; sliced                

MMMMM------------------SAUTE A FEW MINUTES, ADD-----------------------
           The cooked rice               

MMMMM-----------------FOR EXTRA PROTEIN YOU CAN----------------------
           Can make well in center             1    Egg;
           Of pan and drop in            

MMMMM----------------COOK A LITTLE, THEN MIX EGG---------------------
           With rice and vegetables      

MMMMM----------------MIX ALL INGREDIENTS TOGETHER---------------------
           Add                                 4 ts Tamari

MMMMM------------------SPRINKLE ON TOP TO SERVE-----------------------
    1/4 c  Green onions, chopped          
 
  Food exchanges per serving:  4 MEATS EXCHANGES + 2 STARCH/BREADS
  EXCHANGES + 2 FATS EXCHANGES; PRO: 14gm; FAT: 13gm; CAR: 36gm;
  
  Source: Vegetarian Cooking for Diabetics by Patricia Mozzer
  Brought to you and yours via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cheese Lasagna
 Categories: Diabetic, Pasta, Cheese/eggs, Vegetarian
      Yield: 3 nice folks
 
      6 oz Whole wheat Lasagna noodles;    1 1/2 c  Cottage cheese; low-fat
           ->OR<-                              2    Eggs;
      6 oz Enriched lasagna noodles;           1 tb Parmesan cheese;
    1/2 c  Tomato sauce;                       3 oz Mozzarella Cheese; grated
      1 c  Onion, pepper, & mushrooms;         2 tb Parmesan cheese;
           -mixture of 3 vegetables       
 
  Cook lasagna noodles in boiling water until tender.  Drain and set
  aside. Combine tomato sauce and chopped onions, peppers and
  mushrooms.  Mix in separate bowl cottage cheese, eggs and parmesan
  cheese.  Preheat oven to 350 degrees.  In a 8" x 8" casserole layer
  half the noodles, the cottage cheese mixture and grated mozzarella
  cheese.  Top with tomato sauce mix and the rest of the noodles.
  Sprinkle with parmesan cheese.  Bake for 25 minutes.
  
  Food Exchange per serving:  4 MEATS EXCHANGES + 2 STARCH/BREAD
  EXCHANGES + 1 FAT EXCHANGE; CAL: 500, PRO: 36gm; FAT: 10gm; CAR: 52gm;
  
  Source: Vegetarian Cooking for Diabetics by Patricia Mozzer
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Roast Potatoes
 Categories: Diabetic, Side dishes, Vegetables, Vegetarian
      Yield: 8 servings
 
      4 lb Potatoes; 8 to 10-peeled            3    Garlic cloves -minced
      1 c  -Water                              2 ts Salt
    1/2 c  Lemon juice                         2 ts Oregano;dried
    1/3 c  Oil;olive                           1 ts -Pepper
 
  Cut potatoes lengthwise into thick wedges; place in 13"x9" (3L) baking
  dish. Whisk together water, lemon juice, oil, garlic, salt, oregano
  and pepper; pour over potatoes, turning to coat evenly. Bake in a
  325F oven, gently turning occasionally to keep potatoes well
  moistened, for about 2 hours or till potatoes are very tender and
  moist and most of the liquid has evaporated. SERVES: 8
  
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE
  
  Source: _Canadian Living's Country Living_
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spinach Salad
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 10 nice folks
 
    3/4 c  Raw spinach;                             -drained sliced
      1 c  Bean sprouts; fresh                 2 md Eggs; hard-cooked
           ->OR<-                              1 c  Miracle red "french";
      1 c  Canned bean sprouts; drianed             -dressing(see Index)
  8 1/2 oz 1(cn) water chestnuts;              1 tb Vegetable oil;
 
  Clean and wash spinach, remove and discard stems, and tear leaves into
  bite-sized pieces.  Pat spinach dry with paper towels and put in a
  large salad bowl.  Spread a layer of bean sprouts, then a layer a
  layer of water chestnuts, over spinach. Slice eggs and distribute
  over salad.  Cover salad with a damp paper towel and refrigerate to
  chill salad.  Meanwhile, add sweetener and vegetable oil to chill
  salad.  Meanwhile, add sweetener and vegetable oil to Miracle Red
  "French" Dressing; mix well. Pour dressing over salad and toss
  immediately before serving.
  
  Food Exchange per serving: 1 FOOD EXCHANGE + 1/2 FAT EXCHANGE;  CAL:
  56; CHO: 6g; PRO: 3g; FAT: 3g; SOD: 188mg; CHO: 55mg;
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton.
  Brought to you and yours via Nancy O'Brion and Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Christmas Vegetable Salad Mold
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 6 nice folks
 
      1 tb Granulated gelatin;                 1 c  Low-fat yogurt;
    1/2 c  Cold water;                         1 c  Green pepper; finely chopped
      1 c  Chicken broth;                    1/2 c  Radishes; sliced quartered
    1/2 ts Salt;                             1/4 c  Green onion; chopped finely
    1/2 ts Dried dill weed;                    2 tb Fresh parsley; snipped
      1 ts Sugar;                                   Crisp lettuce leaves;
 
  Combine gelatin and cold water in a saucepan.  Slowly heat over kiw
  heat, stirring constantly until gelatin is clear and liquid.  Add
  chicken broth, salt, dill weed, and sugar; mix well.  Chill until it
  is of the consistency of unbeaten egg whites.  Fold in remaining
  ingredients except lettuce; mix carefully.  Turn into one 3-cup mold
  or six 1/2-cup molds. Cover lightly with clear plastic wrap.  Chill
  until set unmold on crisp lettuce.
  Food Exchanges per serving: 1/2 SKIM MILK EXCHANGE; CAL: 44; CHO: 6g;
  PRO: 4g; FAT: 0g; SOD: 246;  Omit salt.  Substitute low-sodium chicken
  broth.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tomato Aspic Salad
 Categories: Diabetic, Salads, Side dishes, Vegetables
      Yield: 4 nice folks
 
    1/2 c  Cold water;                              ->OR<-
      1 tb Granulated gelatin;             1 1/2 ts Hot pepper sauce;
  1 1/2 c  Tomato juice;                     1/2 ts Onion; minced
           ->OR<-                                   Crisp lettuce
  1 1/2 c  V-8 juice;                               Green pepper strips
  1 1/2 ts Lemon juice; fresh                       (red, yellow comb w green)
 
  Measure cold water into a small saucepan; sprinkle gelatin on top.
  Stir over low heat 3-4 minutes, or until gelatin is completely,
  dissolved except lettuce abd green pepper.  Mix well.  Chill until
  firm.  Unmold on crisp lettuce and garnish with green peppers. (I
  used red and yellow also for this mold and will be nice for summer
  time.) Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 25; CHO:
  4g; PRO: 2g; FAT: 0g; SOD: 332mg; CHO: 0mg; Low-sodium diets:
  Substitue tomato juice
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Egg Salad
 Categories: Diabetic, Eggs, Salads
      Yield: 2 humans
 
      2    Hard-cooked eggs; peeled          1/2 ts Salt;
           -chilled                                 Dash freshly ground pepper;
      1 tb Green onion; finely chopped         3 tb Lemon Mayonnaise;
      1 tb Celery; finely chopped with       1/2 ts Hot pepper; hot prepared
           -leaves                        
 
  Finely dice the eggs; mix thouroughly with all other ingredients.
  Cover and chill for at least 1 hour or until flavors are well
  blended.  Mound on crisp lettuce, garnished with a dash of paprika,
  and serve as a salad. This also may be used as a spread for crackers.
  (I would use for a sandwish to go with a salad on a hot, hot day.)
  Food Exchange per serving: 1 MEDIUM-FAT MEAT EXCHANGE; Low-sodium
  Diets: Omit salt for this recipe and from Lemon Mayonnaise.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Mayonnaise
 Categories: Diabetic, Dressings, Fruits
      Yield: 12 servings
 
      1 tb Cornstarch;                       1/3 c  Lemon juice; fresh
      2 ts Dry mustard;                        2 tb White vinegar;
  1 1/2 ts Salt;                                    Sugar substitute to 6 ts
      1 c  Water;                                   Sugar;
      2 md Eggs; beaten                   
 
  For fruit, chicken, or seafood salads.  Combine cornstarch, mustard,
  and salt in the top of a double boiler.  Combine water and beaten
  eggs. Slowly add to cornstrch mixture, stirring constantly, until
  smooth.  Cook over simmering water for 5 minutes, stirring
  constantly.  Very slowly stir in the lemon and vinegar.  Continue
  cooking and stirring over simmering water for 10 more minutes.
  Remove from heat. Add the sweetener; mix well. Pour into a pint jar,
  cover, and store in frefrigerator.  Stir well before each use.
  
  Food Exchange per serving: UP TO 2 TABLESPOONS MAY BE CONSIDERED
  "FREE" CAL: 20; CHO: 2g; PRO: 1g; FAT: 1g; SOD: 256;  Low-sodium
  diet: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. Brought the you and yours via Nancy O'Brion and her
  Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot and Raisin Salad
 Categories: Diabetic, Side dishes, Vegetables, Fruits
      Yield: 9 humans
 
      3 c  Carrot; shredded                  1/4 ts Salt;
    1/2 c  Low-Calorie Dressing;                    Sugar substitue equivalent
    1/3 c  Seedless raisins;                        -to 6 ts sugar
           (1 1/2-oz box)                           Lettuce leaves;
 
  Combine all ingredients, except lettuce, thoroughly.  Cover bowl.
  Chill 2 hours or longer before serving.  Serve on crisp lettuce.
  
  Food Exchange per serving: 2 VEGETABLE EXCHANGES; CAL: 47; CHO: 9g;
  PRO: 1g: SOD: 153mg; CHO: 10mg; Low-sodium diets: Omit salt and
  prepare the Low-Calorie Cooked Dressing without salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S., and Katharine Middleton.
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tuna Cheese Salad
 Categories: Diabetic, Fish, Main dish, Cheese
      Yield: 4 humans
 
      7 oz (1)cn Tuna; water packed          1/2 c  Celery; chopped finely
    1/4 c  American; cheddar                 1/2 c  Skim Milk Mayonnaise;
           ->OR<-                                   ->OR<-
    1/4 c  Colby cheese;                     1/2 c  Light Mayonnaise;
  1 1/2 tb Sweet gherkins; finely                   Few strips green pepper;
           -chopped                       
 
  Drain tuna; flake with fork into small pieces.  Cut  cheese into 1/4"
  cubes.  Combine tuna, cheese, gherkins, celery, and Skim Milk
  Mayonnaise; mix well.  Cover bowl and chill 1 hour or longer.  Serve
  on crisp lettuce, garnished with thin strips of green pepper. (WHEN I
  can get red and yellow peppers at a decent price, I would use all
  three colors in the salad.) Food Exchanges pre serving: 1 MEDIUM-FAT
  MEAT EXCHANGES + 1 VEGETABLE EXCHANGE; CAL: 251; CHO: 5g; PRO: 23g;
  FAT: 15g; SOD: 552mg; CHO: 113mg; Low-Sodium diets:  Substitute
  low-sodium cheese.  Omit salt from Skim Milk Mayonnaise.
  
  Source: The Art for Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Curried Tuna Salad
 Categories: Diabetic, Fish, Vegetables, Main dish, Curries
      Yield: 6 humans
 
      2 cn (7 oz) tuna in oil;               1/4 c  Curry dressing or dip;
 14 1/2 oz (1)cn aparagus pieces;              3    Hard-cooked eggs; sliced
           -drained                                 Paprika;
    1/2 md Head lettuce; separated        
 
  Chill canned tuna and asparagus.  Drain tuna and flake lightly.  Drain
  asparagus pieces well.  Arrange lettuce on six salad plates. (not me,
  a big bowl will nicely, thank you.)  One each salad plate place 1/2
  cup asparagus and 1/2 cup flaked tuna.  Cover with 2 tablespoon Curry
  Dressing; top with 3 slices of egg.  Garnish with a sprinkle of
  paprika.
  
  Food Exchange per serving:  3 LEAN MEAT EXCHANGES + 1 VEGETABLE
  EXCHANGE; CAL: 211; CHO: 5g; PRO: 25g; FAT: 9g; SOD: 613; CHO: 182;
  Low-sodium diets: Substitute low-sodium canned tuna and low-sodium
  canned asparagus. Omit salt from Curry Dressing or Dip.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and your via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Curry Dressing or Dip
 Categories: Diabetic, Dips, Dressings, Curries
      Yield: 8 servings
 
      1 c  Plain low-fat yogurt;             1/4 ts Salt;
    1/2 ts Curry powder;                            Dash of cayanne pepper;
    1/8 ts Ground ginger;                 
 
  Blend all ingredients until smooth.  Chill in a covered container at
  least 1 hour before serving. This is easy and delicious as a dressing
  on chicken or fish salads or as a dip for assorted raw vegetables.
  
  Food Exchange per serving: UP TO 2 TABLESPOONS MAY BE CONSIDERED
  "FREE." Low-sodium diets: Omit salt.
  
  Source: The Art for Cooking for the Diatetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton.
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Cheese Toastwishes
 Categories: Diabetic, Sandwiches, Cheese, Main dish
      Yield: 2 humans
 
      4 sl Bread; your choise                1/4 ts Salt;
      1    Egg; beaten with fork               2 ds Paprika;
      2 tb Skim milk;                          4 sl (1-oz each) American Cheese;
 
  Preheat oven to 400 degrees.  Prepare shallow pan with vegetables
  pan-coating.  Toast bread on one side only.  Combine beaten egg, milk,
  salt, and paprika; mix well and pour into a pie plate.  Dip bread in
  this mixture quickly until all is absorbed. Place 2 slices bread
  toasted side down in preapared pan and cover each with 1 slice
  cheese.    Place remaining 2 slices bread toasted side p on top, then
  cover with remaining 2 slices cheese.  Bake 10-12 minutes.
  
  Food Exchange per serving: 2 STARCH EXCHANGES + 2 HIGH-FAT EXCHANGES
  + 1/2 FAT EXCHANGE. Low-sodium diets. Omit salt.  Substitue
  Low-sodium cheese.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. Brought to you and yours via Nancy O'brion and her
  Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tuna Danish
 Categories: Diabetic, Sandwiches, Fish, Vegetables
      Yield: 6 sweet ones
 
      2 cn 7-oz tuna; packed in oil;                Few grains freshly ground
      1 c  Cabbage; coarsely chopped                -pepper
    2/3 c  Carrot; grated                      6 sl Bread; toasted
    1/2 c  Low-fat yogurt;                   1/2    Head lettuce;
      3 tb Catup;                             18 sl Thinly pared cucumber;
  1 1/2 ts Salt;                             1/8 ts Paprika;
 
  Drain tuna, then flake lightly.  Combine tuna, cabbage, and carrot;
  set aside.  Combine yogurt, catup, vinegar, salt, and pepper; mix
  well.   Add to tuna mixture and blend.  Put 1 piece of toast on each
  plate; add several lettuce leaves.  Add 2/3 cup of tuna mixture.
  Arrange 3 slices of cucumber across top.  Sprinkle lightly with
  paprika.
  
  Food Exchanges per serving:  2 1/2 LEAN MEAT EXCHANGES + 1 STARCH
  EXCHANGE + 1 VEGETABLE EXCHANGE; CHO: 19g; PRO: 23g; FAT: 7g; SOD:
  630; CHO: 44mg; Low-sodium diets: Omit salt.  Use unsalted canned
  tuna and catup.
  
  Souce: The Art of Cooking for the Diabetic by Mary Abbott
  Hess.R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tuna Salad Sandwich
 Categories: Diabetic, Sandwiches, Fish, Rice
      Yield: 3 humans
 
  3 1/2 oz (1) can tuna; packed in oil       1/4 c  Plain low-fat yogurt;
    1/4 c  Celery; finely chopped              1 ts Fresh lemon juice;
      1 tb Green pepper;(red or yellow              ->OR<-
           -for color if you can0              1 ts Vinegar;(Marukan Seasoned
    1/2 ts Salt;                                    -Gourmet Rice Vinegar is
        ds Freshly ground pepper;                   -sweet vinegar)*
      1 tb Green onion; finely chopped         1 tb Grated American Cheese
 
  *(I get a LARGE bottle at Far-east food market and only that kind
  because it has a sweet flavor)
  Drain tuna well, then flake it into a bowl.  Add remaining
  ingredients and mix well.  Use 1/4 cup to spread on one slice of
  bread or an open-face sandwich or between two slices of bread for a
  regular sandwich, or mound on crisp lettuce.
  
  Food Exchange per serving: 1 1/2 LEAN MEAT EXCHANGES; CAL: 98; CHO:
  2g; PRO: 11g; FAT: 4g; SOD: 279mg, CHO: 26mg; Low-sodium: Omit salt.
  Substitute unsalted canned tuna.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pizza Snacks
 Categories: Diabetic, Snacks
      Yield: 3 servings
 
      3 sl Fresh bread;                        1 tb Mushrooms; finely chopped
      2 tb Catup;                                ds Dried oregano;
           ->OR<-                                   ->OR<-
      2 tb Tomato paste;                         ds Dried basil;
      1 tb Green pepper; finely chopped      1/4 c  Mozzerella Cheese;
 
  Roll bread slices flat and thin with a rolling pin or an empty quart
  jar. Place on a flat pan 3" inches under the broiler; heat until
  lightly toasted on one side, then remove from oven.  Turn slices over
  and spread untoasted sides with a layer of each of sprinkling of
  cheese.  Broil until cheese melts and browns slightly. To serve, cut
  each pizza into quarters.
  
  Food Exchange per serving: 1 STARCH EXCHANGES + 1/2 LEAN MEAT
  EXCHANGES; CAL: 123; CHO: 16g; PRO: 7g; SOD: 279; CHO: 26; Low-sodium
  diets: Substitute tomato paste for catup.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbot
  Hess;R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Blond Brownies
 Categories: Diabetic, Cakes, Desserts, Chocolate
      Yield: 32 bars
 
      8 oz (1)pkg white cake mix;                   -REPLACEMENT
           -NO-SUGAR                           2 tb Water
      2    Eggs;                             1/4 c  Mints chocolate chips;
      2 tb Granulated brown sugar;           1/4 c  Peanut butter chips;
 
  Combine cake mix, eggs, brown sugar REPLACEMENT and water in mixing
  bowl. Beat in medium speed until well blended and thickened.  Fold in
  chips. Pour batter into two, greased and papered 8-in pans.  Bake at
  375 degrees for 12 to 15 minutes or unitl brownies test done.  Cut
  into 2-in squares. Food Exchange per serving: 1 BREAD EXCHANGE + 1/2
  FAT EXCHANGE PER SQUARES.  CAL: 1 SQUARE: 56;
  
  Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Bread Pudding
 Categories: Diabetic, Chocolate, Desserts
      Yield: 14 sweet ones
 
    1/2 c  Chocolate chips;                  1/3 c  Granulated sugar replacement
      3 c  Skim milk;                          2 ts Vanilla extract;
      2    Eggs;                               8 sl Dry bread;
    1/2 ts Salt;                          
 
  Melt the chocolate chips in 1 cup of the skim milk over medium heat.
  Stir in the remaining milk.  Set aside.  Beat eggs unitl frothy; add
  salt, sugar replacement and vanilla extract.  Beat well.  Stir egg
  mixture into chocolate/milk mixture.  Trim crust from bread and cut
  into slices into small cubes. Drop cubes into greased 1 1/2-qt
  casseole or baking dish. Pour chocalate mixture over the bread cubes;
  be sure to saturate all the cubes.  Set casserole in pan of hot
  water.  Bake at 350 degrees for 1 hour or until pudding ic completely
  set.   Serve warm or cold. Food Exchange per serving: 1 BREAD
  EXCHANGE + 1 FAT EXCHANGE; CAL: 1 SERVING: 99;
  
  Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: French Fudge
 Categories: Diabetic, Candies, Desserts, Chocolate
      Yield: 64 candies
 
     13 oz (1) cn Skim evaporated milk;      1/2 c  Chocolate chips;
      2 tb Cornstarch;                         3 oz Cream cheese; softened
      1 tb Liquid sugar replacement;       1 1/2 ts Vanilla extract;
 
  Combine evaporated milk, cornstarch, sugar replacement and chocolate
  chips in saucepan.  Cook and stir mixture is thick and chocolate
  chips are melted.  Whip cream cheese until light and fluffy.  Beat in
  chocolate/mixture.  Stir in vanilla extract.  Turn into buttered 8-in
  square baking dish.  Chill until firm.  Cut into 1-in squares.  Store
  in refrigerator.
  
  Food Exchange per serving: 1/4 BREAD EXCHANGE; CAL: 1 PIECE: 18;
  
  Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand. Brought
  to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Yogurt Drink
 Categories: Diabetic, Beverages
      Yield: 2 servings
 
      1 c  Sliced strawberries                 3    Ice cubes
    1/2 c  Low-fat yogurt                           Strawberries for garnish
    1/2    Banana                         
 
  Combine the sliced strawberries, yogurt, banana, and ice cubes in a
  blender.  Process until smooth.  Pour into glasses and garnish each
  serving with a strawberry.
  
  1 serving = 79 calories, 1 fruit exchange 2 grams protein, 12 grams
  carbohydrate, 1 gram fat, 31 mg sodium
  
  Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared but not
  tested by Elizabeth Rodier March 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Frankly Fake Fudge
 Categories: Diabetic, Candies, Low-fat/cal
      Yield: 8 servings
 
      1 c  2% milk                             1 c  Water
    3/4 c  Unsweetened cocoa powder          1/2 c  Sweetener equiv. to sugar**
      5 tb Unflavored gelatin (5 pkg)          1 ts Artificial brandy extract
 
  Preparation 10 min, standing time 4 hours.
  
  In small saucepan, combine milk and cocoa.  Whisk until there are no
  lumps of cocoa.  Cook over medium heat, stirring for about 5 min or
  until thickened.  (This cooks out the raw cocoa taste.)
  
  In another small saucepan, sprinkle gelatin over water; let stand for
  5 min to soften.
  
  Heat over low heat, stirring, until gelatin dissolves.  Stir into
  cocoa mixture.
  
  Stir in sweetener (artificial sweetener like SugarTwin equivalent to
  1/2 cup sugar) and brandy extract.  Remove from heat.
  
  Pour into 8 inch square baking dish.  Let stand at room temperature 4
  hours or until firm.
  
  To remove from pan, cut around edges with a sharp knife.  Place dish
  in shallow pan of hot water for about 30 seconds just to slightly
  soften bottom.  Loosen one corner, then quickly flip gel out onto
  clean cutting surface.
  
  With sharp knife, cut evenly in 10 one way and 10 the other way.
  Place in container, cover and refrigerate.  Will keep up to 1 week in
  refrigerator. Makes 100 squares.
  
  3 squares, 1 ++ extra, 2 g carbohydrate, 2 g protein, 13 calories
  
  14 squares (about 1/8 recipe) 1 milk choice, 59 calories 7 g
  carbohydrate, 7 g protein, 2 g fat
  
  Source:  Choice Desserts by Kay Spicer 1986 Shared but not tested by
  Elizabeth Rodier Sept 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hamburger Pie
 Categories: Diabetic, Main dish, Meats
      Yield: 1 servings
 
      2 lb Ground beef;                    2 1/4 c  Water
    1/2 c  Cornflakes(crushed)                 1 c  Skim milk;
    1/4 ts Garlic powder;                      1 ts Salt;
    1/2 ts Onion; finely chopped               2 c  Instant potates; mashed
      1    Egg;                                1 tb Margarine;
           Salt & pepper to taste         
 
  Combine ground beef, cornflakes, garlic powder, onion, and egg; mix
  well. Add salt and pepper.  Place beef mixture to 9" pie pan.  Pat to
  cover bottom and sides evenly.  Heat water, skim milk, and salt just
  to a boil; remove from heat.  Bake 425 degrees for 30 minutes; drain
  off excess fat. Heat water, skim milk, and salt just to a boil;
  remove from heat.  Add potatoe granules; mix thoroughly.  Add
  margarine; blend well.  Cover and allow to stand 5 minutes, or until
  potatoes thicken.  Spread evenly over meat mixture.  Return to oven
  and bake until potatoes are golden brown. Allow to rest 10 minutes
  before cutting pie into wedges. MICOWAVE: Cover beef mixture.  Cook
  on medium for 10 to 12 minutes; drain. Cover with potatoes.  Cook on
  Medium for 2 minutes.  Hold 5 minutes.
  
  Food Exchanges per serving: 4 HIGH-FAT MEAT EXCHANGES + 1 BREAD
  EXCHANGE + 1/2 FAT EXCHANGES; CAL: 372
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand....
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rice Krispie Squares
 Categories: Diabetic, Desserts, Rice, Cooky/bars
      Yield: 24 servings
 
    1/4 c  Margarine or butter                 1 ts Vanilla
     25    Marshmallows (or 3 c mini)          5 c  Rice Krispies
 
  Melt margarine in a medium heavy saucepan.  Add marshmallows and cook
  over low heat until melted.  Remove from heat, stir in vanilla and
  Krispies. Moisten spoon with water and press mixture into greased 9"
  square pan. Let set 30 min, cut in 24 pieces.
  
  Each serving 1 square, 54 calories 1 fruit choice 1/2 fats & oils 9 g
  carbohydrate, 2 g fat
  
  Source: Choice Cooking, Canadian Diabetes Association Shared by
  Elizabeth Rodier 5/93
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sauteed Garlic Potatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 2 servings
 
      1 lb Red potatoes;                            Salt
      1 tb Olive oil;                               Fresh ground black pepper
      3 md Garlic cloves;                 
 
  Wash potatoes and cut into 1" cubes.  Heat oil in a nonstick skillet
  large enough to hold the potatoes in one layer.  Add garlic and saute
  until about 1 minute.  Add potatoes and saute golden all sides, about
  15 minutes. Sprinkle with a little salt and cover.  Reduce heat and
  cook gently for about 10 minutes, or until soft, tossing and stirring
  from time to time. Remove garlic and season with a little more salt
  and pepper to taste.
  276 calories; 5g protein; 50g carb; 7g fat; 0 chol; 13 mg sodium;
  Source: San Diego Union Food Section, march 1994
  Brought to you and your via Nancy O'Brion and her Meal Master
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken and Dumplings
 Categories: Diabetic, Main dish, Poultry
      Yield: 6 servings
 
      1 sm Chicken (1-1/2 lbs)                 1 c  All purpose flour
  1 1/2 c  Water                               1 ts Baking powder
    1/4 ts Salt                              1/2 ts Salt
    1/2    Stalk Celery                        1 tb Shortening
    1/4 c  Onion                             1/2 c  Skim milk
           Dumplings, recipe follows      
 
  Directions for Chicken and Dumplings: Disjoint chicken and remove
  skin; place in large pan. Add water, salt, celery, and onion; simmer
  1 to 2 hours or until meat is tender. Remove chicken from bone;
  return chicken to chicken stock. Bring chicken and stock to a boil;
  add rolled dumplings. Cover and boil gently 8 to 10 minutes.
  
  Directions for making rolled dumplings: Combine flour, baking powder,
  and salt.  Cut in shortening. Add milk to make a stiff dough. Roll
  dough out to about 1/8 inch thickness and cut into 1 inch strips,
  squares or diamonds.
  
  Each serving 3/4 Cup, may be exchanged for 2 Medium Fat Meat, 1
  Starch.
  
  To make a chicken pot pie, put mixture in a deep dish, cover with a
  rolled pastry dough to fit, making several slashes in the top. The
  top crust would add calories to the total. You may add peas, carrots,
  mushrooms if you like.  Those ingredients are not in the original
  recipe. From files of Alice Broaddus 2/02/93
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Healthy Banana Bread
 Categories: Diabetic, Fruits, Breads/bm
      Yield: 18 servings
 
MMMMM------------------------INGREDIENTS-----------------------------
  2 1/4 c  All-purpose flour                        Sticks
    2/3 c  Honey-crunch wheat germ         1 1/2 c  Mashed Bananas, about 3 med
    1/2 c  Oats, uncooked                      6 oz Can frozen apple-juice
    1/4 c  Brown Sugar, packed                      Concentrate, thawed
      1 tb Baking powder                     1/2 c  Egg substitute, thawed
    1/2 ts Salt                              1/3 c  Walnuts, chopped
    1/4 ts Baking Soda                         1 ts Vanilla extract
     10 tb Light Corn Oil Spread/1-1/2    
 
  Directions: About 2 Hours before serving, or early in the day: 1.
  Preheat oven to 350F. Grease 9"x5" loaf pan. In large bowl, mix first
  7 ingredients.  With pastry blender, cut in corn-oil spread until
  mixture resembles coarse crumbs. Stir in bananas, undiluted
  apple-juice concentrate, egg substitute, walnuts, and vanilla just
  until flour is moistened.  Spoon batter into pan. 2. Bake 60 minutes
  or until toothpick inserted into center of bread comes out clean.
  Cool bread in pan on wire rack 10 minutes; remove from pan and cool
  slightely. Serve warm, or cool completely to serve later. Makes 18
  servings.
  
  Each serving:  About 180 calories, 5 g. fat, 0 mg cholesterol, 135 mg
  sodium.
  
  Diabetic Exchanges:  1 Starch, 1 Fruit, 1 Fat From Files of Alice
  2/03/93
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apple Pie
 Categories: Diabetic, Pies, Desserts
      Yield: 8 servings
 
      2    Cans Sliced Apples                  2 tb Flour
           Drained (Comstock)                  1 c  Crushed Unsweetened
      2 ts Sweet 'n Low                             Pineapple packed in
      1 ts Cinnamon                                 Own juice. Do not
    1/2 ts Nutmeg                                   Drain.
      1 tb Butter or marg.                     1    Your favorite
           (optional)                               Pie crust
 
  In large bowl combine apple slices and all ingredients except butter.
  Mix together.  Pour into unbaked bottom crust. Dot with butter. Top
  with vented or lattice crust. Bake 425 degrees F for 15 minutes.
  REduce heat to 350 degrees F and continue baking 25 to 35 minutes or
  until crust is golden brown.
  
  The pineapple used has no sugar added.  It is the size can that looks
  like a tuna can...about 7 or 8 oz.
  
  Recipe designed by P. Reynolds
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Watermelon Fire and Ice Salsa
 Categories: Diabetic, Appetizers, Fruits
      Yield: 6 servings
 
      3 c  Chopped watermelon                  1 tb Chopped green onion
    1/2 c  Green bell peppers, chopped         1 tb Jalapeno peppers, chopped*
      2 tb Lime juice                        1/2 ts Garlic salt
      1 tb Chopped cilantro               
 
      * Use up to 2 TBS. chopped jalapenos, depending on taste.
  
   Combine all ingredients.  Cover and refrigerate 1 hour. Serve on
  sliced oranges or cheese-filled manicotti. Or, top 1 cup sour cream
  with 1 cup salsa and serve with chips. PER SERVING: 1/2 cup =
  calories ~ 31, protein - 1 g., fat - .4 g., carbohydrates - 7 g.,
  cholesterol - 0, sodium - 156 mg. FROM:  Light & Easy Meals from
  Family Circle Magazine issue August 1992. NOTE:  lower sodium figure
  by using garlic powder in place of garlic salt and adding lite salt
  to taste.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Norwegian Meatballs
 Categories: Diabetic, Meats, Main dish
      Yield: 6 servings
 
      2 tb Cornstarch                        3/4 c  Skim milk
    3/4 ts Salt (optional)                     1 lb Very lean ground beef
    1/2 ts Nutmeg                            2/3 c  Cream of mushroom soup
      2    Lg egg whites                  
 
   Place first 4 ingredients and 1/4 cup milk in mixer bowl and mix at
  low speed to blend well.  Add beef to mixer bowl and mix at low speed
  to blend well.  Shape 18 meatballs using about 1 1/2 tablespoons mix
  per meatball. (The mixture will be soft.)  Place in a 9 x 13 pan that
  has been lined with aluminum foil or sprayed with cooking spray. Bake
  30 minutes at 375F.
   Remove from pan while still hot and place in a 1 1/2 quart
  casserole. Mix soup and remaining 1/2 cup milk well and pour over
  meatballs. Cover and bake at 350F for 30 minutes. Serve 3 meatballs
  per serving with a little of the sauce. 1 serving = 1 vegetable, 2
  lean meat calories = 148
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Steak Hawaiian
 Categories: Diabetic, Main dish, Meats
      Yield: 1 servings
 
      3 oz Beef top round steak(sliced)        2 tb Unsweetened pineapple juice
    1/2 ts Mace                                1    Pineapple slice(unsweetened)
 
   Pound slices of round steak with mallet or edge of plate until thin.
  Sprinkle both sides with mace. Place in aluminum foil. Sprinkle with
  pineapple juice; top with pineapple slice. Secure foil tightly. Place
  in baking dish.  Bake at 350F for 40-45 minutes.
   MICROWAVE: Place in plastic wrap. Cook on High for 10-12 minutes. 1
  serving = 3 lean meat, 1 fruit calories 200
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Daibetic, Crunchy Chocolate Raisin Fudge
 Categories: Diabetic, Candies, Desserts, Rice
      Yield: 40 servings
 
    1/4 c  Diet margarine                    1/3 c  Evaporated non-fat milk
  1 1/3 c  Non-fat dry milk                    2 ts Vanilla
    2/3 c  Cocoa powder                        1 c  Rice Krispies
      1 c  Sugar(artificial equivalent)      1/4 c  Raisins
 
   Mix margarine and milk powder until crumbly.  Add cocoa and
  artificial sweetener.  Mix until blended.
   Add evaporated milk and vanilla. Mix until almost smooth and sticky.
  Remove from bowl and mix in Rice Krispies with hands. Continue mixing
  with hands until fudge is smooth and shiny. Shape into 2 10inch long
  rolls. Wrap in clear plastic wrap. Chill until firm.
   To serve, cut into 1/2 inch thick slices. Store in refrigerator. 1
  serving = 1/5milk, 1/40th bread, and 1/20th fruit exchange. 30
  calories.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: French Sponge Cookies-Diabetic
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 10 servings
 
    1/2 c  SIFTED CAKE FLOUR                 1/2 ts ALMOND EXTRACT
    3/4 ts BAKING POWDER                     1/4 ts VANILLA EXTRACT
    1/4 ts SALT                                6 tb SUGAR
      3    EGGS, SEPARATED                
 
   Preheat OVEN TO 350 f. Sift together flour, baking powder, and salt.
  Beat egg yolks in a small bowl, rapidly, until very thick and lemon
  colored, adding almond and vanilla flavorings during the beating.
  With clean beaters, beat the egg whites until stiff and shiny; begin
  to add sugar, not more than 1 Tablespoon at a time, and beat
  constantly. Continue to beat rapidly until whites are very stiff and
  glossy. Gently fold in the beaten egg yolks. In the same manner fold
  in the dry ingredients until well mixed. Using a small spatula and a
  measuring tablespoon, measure and droop onto ungreased baking sheets,
  spacing 2 inches apart.
   Bake for 10 minutes until light and golden brown.
   Remove at oncefrom sheet to cool. one serving = 4 cookies = 1 bread
  exchange CHO 11, PRO 2, FAT 2, CAL 67, Na 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Skillet Chicken Paella
 Categories: Diabetic, Poultry, Main dish, Rice, Soups/stews
      Yield: 6 servings
 
  1 1/4 lb Chicken breast, boneless          1/2 ts Paprika
      1 tb Olive or cooking oil              1/4 ts Salt
           Medium onion chopped              1/4 ts Pepper
      2 x  Cloves garlic, minced             1/8 ts Ground saffron or turmeric
  2 1/4 c  Fat-free chicken broth              1 cn (14 1/2 oz.) stewed tomatoes
      1 c  Uncooked long grain rice                 Med. sweet red pepper
      1 ts Dried oregano, crushed            3/4 c  Frozen peas
 
      Remove skin from chicken breast.  Rinse and pat dry with paper
  towels. Cut into bite-sized strips.  In a 10 inch skillet cook
  chicken strips, HALF at a time, in hot oil for 2 to 3 minutes or till
  no longer pink.
   Remove chicken from skillet.
      Add onion and garlic to skillet; cook till tender but not brown.
  Remove skillet from heat.  Add broth, uncooked rice, oregano,
  paprika, salt, pepper and saffron or turmeric. Bring to boiling.
  Reduce heat.
   Simmer, covered, about 15 minutes.
      Coarsely chop stewed tomatoes and add with their juice to the
  pan. Add sweet red pepper which has been cut into strips and frozen
  peas. Cover and simmer about 5 minutes more or until rice is tender.
  Stir in cooked chicken.  Cook and stir about 1 minute more or till
  heated through.
    Makes 6 main-dish servings.
  
     PER SERVING:  calories - 297, fat - 6 g., cholesterol - 50 mg.,
  protein - 24 g., carbohydrate - 36 g., fiber - 2 g., sodium - 642 mg.
  (To further lower sodium content, use low-sodium chicken broth, no
  salt added tomatoes and lite-salt.)
      FROM:  Better Homes and Gardens Magazine  September 1992 issue
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Baked Sole
 Categories: Diabetic, Fish, Main dish
      Yield: 4 servings
 
      4    (3-1/4 oz.) sole fillets            2 ts Fresh parsley, chopped
      2 ts Diet margarine, melted            1/8 ts Pepper
      2 ts Lemon juice                       1/8 ts Paprika
      2 tb All-purpose flour              
 
   Rinse fillets thoroughly in cold water; pat dry with paper towels,
  and set aside.  Combine melted margarine and lemon juice in a small
  bowl. Combine flour, chopped parsley and pepper in a shallow
  container. Dip fillets in margarine mixture and dredge in flour
  mixture. Transfer fillets to a nonstick baking sheet, and drizzle any
  remaining margarine mixture over fish.
   Sprinkle fillets with paprika. Bake at 375 degrees F.
   for 15 to 20 minutes or until fish is golden brown and flakes easily
  when tested with a fork. NOTE:  If a crisper texture is desired,
  broil baked fillets 4 inches from heat for 1 minute. Garnish each
  fillet with a lemon wedge and fresh parsley sprigs, if desired. PER
  SERVING: calories - 92, carbohydrate - 3 g., protein - 16 g.,
  cholesterol - 50 mg., fat - 1 g., fiber - 0, sodium - 79 mg. --
  Exchanges - 2 Lean Meat FROM: All New Cookbook for Diabetics and
  Their Families by the University of Alabama at Birmingham copyright
  1988
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Candied Carrots
 Categories: Diabetic, Vegetables, Low-fat/cal
      Yield: 4 servings
 
      4    Carrots (sliced)                    2 ts Butter or margarine
      1 ts Salt                              1/2 c  Lo-cal cream soda
      2 tb Brown sugar replacement        
 
   Place sliced carrots in saucepan and cover with water; add salt. Cook
  until crisp-tender; drain.  Place in baking dish. Sprinkle carrots
  with brown sugar replacement; dot with butter; add cream soda (or any
  white soda). Bake at 350F for 30 minutes.  Turn carrots gently 2 or 3
  times during baking. 1 serving = 1 vegetable, 1/2 fat calories = 47
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Meat-Filled Dumplings
 Categories: Diabetic, Appetizers, Main dish
      Yield: 8 servings
 
      4 c  All-purpose flour                   2 c  Fresh chopped spinach  OR
  1 1/2 c  Water                               1 c  Frozen spinach thawed
    1/2 lb Ground round                        1 ts Grated fresh ginger
      2 ts Low-sodium soy sauce              1/4 c  Finely minced water chestnut
      1 ts Sherry                              2 x  Green onions chopped
 
      Mix flour and water.  Add more water a teaspoon at a time until
  dough cleans bowl.  Turn it out on a floured board; knead smooth.
  Wrap in plastic wrap, and set aside for 20 minutes.
      Brown and drain ground beef of all fat.  Wash and dry fresh
  spinach, or dry frozen spinach.  Combine with ground beef and
  remaining ingredients. Mix well.
      Form dough into a long roll 1 inch in diameter. Cut or break into
  1 inch sections.  With your hands or a large glass, flatten each
  piece into a circle 3 inches in diameter. Place 1 TABLESPOON of
  filling in the center of each circle.  With a finger dipped in water,
  dampen the edge of the circle. Fold the dough over the filling and
  press to seal. Brush a nonstick frying pan with 1/2 teaspoon oil.
  Place the dumplings in the pan and brown them on each side.
    Add enough broth or water to come up to a third of the height of the
  dumplingsl  Cover pan tightly, and steam until water is all gone -
  about 15 to 20 minutes. Serve the dumplings hot or cold with sherry
  or vinegar for dipping.
  
      FROM:  HOLD the Fat, Sugar & Salt  by Goldie Silverman and
  Jacqueline Williams   copyright 1984
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Onion Dip
 Categories: Diabetic, Appetizers
      Yield: 2 servings
 
      8 oz Plain lo-cal yogurt                 1 ds Hot pepper sauce
    1/2 x  Onions, finely chopped              1 ds Horseradish
      2 ts Lemon juice                         1 ds Salt and pepper
      2 tb Parsley                        
 
   Combine all ingredients.  Chill thoroughly. Yield: 1 1/2 C 1 serving
  = 1/2 milk, 1/2 veg Calories: 72
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Packaged Steak Supper
 Categories: Diabetic, Main dish, Meats
      Yield: 1 servings
 
      3 oz Beef minute steak                   2 tb Celery (sliced)
      1    Small potato                        2    Large tomato slices
      2 tb Carrot (sliced)                          Salt and pepper to taste
      2 tb Onion (sliced)                 
 
    Place steak on large piece of aluminum foil.  Layer
    vegetables in order given.  Add salt and pepper.  Wrap
    in foil, sealing ends securely.  Bake at 350F for 1
    hour.
    MICROWAVE:  Place in plastic wrap.  Cook on High for
       10
    minutes. 1 serving = 3 medium-fat meat, 1 bread, 1/2 vegetable
  Calories: 375
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Madeira on Herbed Biscuits
 Categories: Diabetic, Main dish, Poultry, Breads/bm
      Yield: 6 servings
 
  1 1/2 lb Chicken breast skin'd bone'd        2 tb All purpose flour
      1 tb Cooking oil                         1 c  Skim milk
      2 x  Cloves garlic, minced             1/2 c  Chicken broth
  4 1/2 c  Quartered fresh mushrooms           2 tb Madeira or dry sherry
    1/2 c  Chopped onion                            Recipe Herbed Biscuits
      1 c  Low-cal sour cream             
 
      Cut chicken into 1 inch cubes.
      In a 12 inch skillet cook chicken in hot oil over medium-high
  heat for 4 - 5 minutes or till no longer pink. Remove chicken; set
  aside. Add garlic, mushrooms and onion to skillet. Cook, uncovered,
  for 4 - 5 minutes or till liquid evaporates.
      In a bowl stir together sour cream, flour, 1/2 teaspoon salt and
  1/4 teaspoon pepper.  Add sour cream mixture, milk, and broth to
  skillet. Cook and stir until bubbly. Cook 1 minute more. Add chicken
  and Madeira or sherry; heat through. Serve over Herbed Biscuits.
  Sprinkle with thinly sliced green onions if desired. Makes 6 servings.
      HERBED BISCUITS:  In a mixing bowl stir together 1 3/4 cup
  packaged biscuit mix, 2 TABLESPOONS thinly sliced green onion, and
  1/2 teaspoon crushed, dried oregano. Add 1/2 cup skim milk; stir just
  until dough clings together.  On a floured surface knead dough 10 to
  12 strokes. Roll to a 1/2 inch thickness. Using a 2-inch biscuit
  cutter, cut dough into 12 biscuits.
   Reroll the trimmings as necessary.  Bake biscuits on an ungreased
  baking sheet in a 425 degree oven for about 12 minutes.
      PER SERVING:  calories - 406, fat - 14 g., cholesterol - 78 mg.,
  protein - 35 g., carbohydrate - 34 g., sodium - 797 mg.
      FROM:  Better Homes and Gardens Magazine  September 1992 issue.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Herbed Chicken
 Categories: Diabetic, Main dish, Poultry
      Yield: 6 servings
 
      3    SMALL CHICKEN BREASTS             1/4 ts PEPPER
           -HALVED, SKIN REMOVED               2    CHICKEN BOULLION CUBES
    1/2 ts SALT                                1 c  WATER
      2 ts DRIED ROSEMARY                 
 
   1.  PLACE CHICKEN IN NONSTICK BAKING DISH. 2. SEASON WITH SALT,
  ROSEMARY AND PEPPER. 3. CRUMBLE BOULLION CUBES BETWEEN PIECES OF
  CHICKEN. 4. ADD WATER, POURING INTO A CORNER OF PAN. 5. COVER WITH
  FOIL; BAKE AT 350 DEGREES FOR 1 HOUR 6. UNCOVER AND BASTE WITH
  DRIPPINGS. 7. BROWN UNDER THE BROILER BEFORE SERVING.
  
   EACH SERVING:  1/2 SMALL CHICKEN BREAST EACH SERVING MAY BE
  EXCHANGED FOR: 2 LOW-FAT MEAT
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Oyster Stew
 Categories: Diabetic, Soups/stews, Fish, Crockpot
      Yield: 4 servings
 
      1 pt Oysters with liquor                 2 c  Lowfat milk
      1 tb Butter                            1/8 ts Cayenne pepper
 
      Combine the oysters, oyster liquor, and butter in a skillet. Cook
  until the edges of the oysters curl. Add the milk. Heat just to
  boiling.
    Sprinkle with the cayenne pepper,  Ladle into hot bowls. Garnish
  with chopped fresh parsley if desired.
   Makes 4 1/2 cup servings.
      PER SERVING:  calories - 154, carbohydrates - 10 g., protein - 14
  g., fat - 7 g., sodium - 184 mg., potassium - 337 mg., cholesterol -
  65 mg. Exchanges = 1 Lean Meat, 1 Milk, 1 Fat
      FROM:  The American Diabetes Association Holiday Cookbook by Betty
  Wedman, M.S., R.D.   copyright 1986
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Linguine with Clam Sauce
 Categories: Diabetic, Main dish, Fish
      Yield: 4 servings
 
    1/4 c  Finely chopped onion                3 qt Steamer clams (24-30)
      2 x  Shallots finely chopped             1 tb Olive oil
           Bay leaf                            2    (or 3) garlic cloves minced
           (or 2) Parsley stem               1/4 ts Dry mustard
           Sprig fresh thyme  OR             1/2 c  Chopped parsley
    1/4 ts Dried thyme                              Dash red pepper flakes
      4 x  (or 5) peppercorns                  1 lb Linguine, cooked & drained
      1 c  White wine                     
 
      Combine onion, shallots, bay leaf, parsley stems, thyme,
  peppercorns and wine.  Bring to a boil.  Add scrubbed clams and steam
  for 4 to 5 minutes or until clams open. Remove clams, discarding any
  that haven't opened, separate them from shells and chop coarsely.
   Strain and save liquid.
    Heat olive oil and 1 TABLESPOON reserved clam juice in a medium-size
  non-stick frying pan.  Add garlic and mustard and cook for 1 minute.
  Add parsley and cook 1 to 3 minutes more. Add 1 cup reserved clam
  juice and simmer for 5 minutes or until sauce is reduced by half. Add
  chopped clams and cook for 1 to 2 minutes.
   Toss clam sauce with linguine, garnish with lemon, if desired, and
  serve warm. Makes 4 servings.
  
      FROM:  HOLD the Fat, Salt & Sugar by Goldie Silverman and
  Jacqueline Williams   copyright 1984
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Gyros
 Categories: Diabetic, Meats, Main dish
      Yield: 8 servings
 
      2 lb Ground beef or lamb or both       1/4 ts Parsley
      4    Green onion; finely chopped         1 ts Salt
      1 c  Garlic; minced                    1/4 ts Pepper; freshly ground
      1 ts Oregano                             8    Lg pita
    1/4 ts Cumin                          
 
   Mix all ingredients except pita, mixing well and kneading until
  mixture is stiff.  On skewer pack meat mixture about 5" long and not
  more than 2" in diameter.  Put as many "fingers" as possible on a
  skewer leaving a 1" space in between.  Cook over hot coals 10-15
  minutes, turning frequently. Take pita and slide gyro into center.
  Drizzle with sauce. Fold over to eat. Sauce:  Tzatziki    1 c yogurt,
  1 T mayo,juice of 1 lemon, 2 scallions including green tops,(finely
  chopped), cucumber (minced), 5 cloves garlic (minced).
   Mix well.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Freezer Slaw
 Categories: Diabetic, Vegetables, Salads
      Yield: 4 servings
 
      1 qt Cabbage; shred or chop            1/3 c  Water
      1 c  Green pepper; shred or chop         1 c  Vinegar
      2 c  Cold water & 2 TBSP salt            1 ts Mustard seed
           Sugar sub =  1 cup sugar            3 c  Celery; chopped
 
  Soak chopped cabbage, green peppers in the salt and water for l/2
  hour. In the meantime, combine sugar substitute, water, vinegar.
  Bring to boil and boil for l minute. Remove from heat and add mustard
  seed. Drain cabbage and peppers. Add celery.  Pour vinegar mixture
  over all and mix well. Can be frozen until needed. Keeps well in the
  refrigerator also.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: French Fried Onion Rings
 Categories: Diabetic, Vegetables
      Yield: 4 servings
 
      1 lg Sweet onion                       1/2 ts Salt
    1/2 c  Skim milk                           1 tb Veg. oil
    3/4 c  Plain dried bread crumbs            1 ts Veg. oil (more)
      1 ts Chili powder (optional)        
 
   Cut onion into 1/4 inch slices and separate rings.  In 9 x 13 pan
  combine onion & milk.  Let stand 30 minutes turning frequently. On
  wax paper combine next 3 ingredients. Turn onion rings into bread
  crumbs to coat. Spray cookie sheet and place onion rings on pan.
   Drizzle evenly with vegetable oil.  Bake 450 for 5 minutes on each
  side. 1 serving = 1 fat, 1/2 vegetable, 1 bread, 5 optional calories
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vegetarian Spaghetti Sauce
 Categories: Diabetic, Sauces, Vegetables
      Yield: 8 servings
 
      4 x  Carrots, finely chopped             1 tb Leaf oregano, crumbled
           Large onion, finely chopped         1 cn Tomatoes in juice (28 oz)
      1 tb Olive oil                         1/4 c  Tomato paste
      2 x  Cloves garlic, finely minced      1/4 lb Fresh mushrooms, sliced
      1 cn Kidney beans (19 oz.)               1 pk (10 oz) broccoli, thawed
      1 cn Cannellini beans (19 oz.)         1/4 ts Pepper
      1 tb Leaf basil, crumbled           
 
   Saute carrot and onion in oil in large non-stick saucepan till
  softened, 5 minutes; add 1 to 2 tablespoons water if sticking. Add
  garlic; saute 30 seconds.  Add drained and rinsed beans, basil,
  oregano, tomatoes (broken up), tomato paste and mushrooms; simmer,
  covered 25 minutes to
    mingle flavors.  Add broccoli; cook 5 minutes.  Add pepper. PER
  SERVING: 3/4 cup = calories - 190, protein ~ 11 g., fat - 3 g.,
  carbohydrate - 35 g., cholesterol ~ 0, sodium - 523 mg. FROM: Light &
  Easy Meals from Family Circle Magazine issue August 1992.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cake Doughnuts
 Categories: Diabetic, Desserts, Cakes
      Yield: 12 servings
 
      1 tb Granulated sugar                    1 ts Baking powder
      4 tb Sugar replacement                        Nutmeg
    1/3 c  Buttermilk                          1    Cinnamon
      1    Egg (well beaten)                   1    Vanilla extract
      1 c  Flour                               1    Salt
    1/8 ts Baking soda                         1    Oil for deep-fat frying
 
   Combine sugars, buttermilk, and egg;  beat well.  Add remaining
  ingredients, except oil.  Beat just until blended. Heat oil to 375F.
  Drop dough from doughnut dropper into hot fat. Fry until golden
  brown, turning often.  Drain. 1 serving (1 donut - did you think it
  would be 3 or 4?)= 1 bread, 1 fat Calories = 130 (Yep still only 1
  donut)
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apricot Coffee Cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 1 servings
 
  1 1/2 c  Flour                             1/4 c  Nonfat dry milk
    1/4 ts Salt                              2/3 c  Water
      2 ts Baking powder                       1 ts Vanilla
     12 ts Equiv.sweetner                      2 c  Canned apricots,drain+chop
      1    Egg                                      Ground cinnamon
 
   Preheat oven to 375F. In a small bowl, sift flour, salt and baking
  powder.In another bowl, cream sweetner, egg and margarine on low
  spped of an electric mixer. Add dry milk, water and vanilla. Beat
  until blended. Stir in dry ingriedients. Stir until smooth. Spread
  batter in 8" square pan that has been sprayed with a nonstick cooking
  spray. Arrange apricots evenly over batter. Sprinkle liberally with
  cinnamon. Bake 25 minutes, until toothpick inserted in cneter of cake
  comes out clean. Cool in pan. From *Prodigy's Food and Wine Bulletin
  Board, from Bridget Benjamin,phfc09a
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Date Drops
 Categories: Diabetic, Desserts, Rice, Cooky/bars
      Yield: 21 servings
 
           -Phillip Bower   (FHMN87A)      1 1/2 c  Crisp rice cereal
      2    Eggs beaten                       1/2 c  Chopped nuts
    1/3 c  Margarine                           1 ts Vanilla
    1/2 lb Dates                          
 
   Combine eggs, margarine, and CHOPPED Dates. Cook over low heat,
  stirring constantly. Boil 2 minutes. remove from heat and add cereal
  and nuts and vanilla. Cool, shape into 42 little From ADA Family
  Cookbook vol.II Exchanges for 2 cookies: 1/2 fruit, 1/2 bread, 1/2
  fat cal 95, cho 10, pro 1, fat 6, Na 66, K 102,
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Macaroons
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 40 servings
 
      1    Egg, separated                      1 c  Shredded coconut
      1 c  Artificial sweetener              1/2 c  Chopped pecans (optional)
      2 c  Cornflakes                        1/2 ts Almond extract
 
   Beat egg white until stiff but not dry. Fold in sweetener equivalent
  to 1 cup sugar. Add remaining ingredients. Drop by teaspoonfulls onto
  greased baking sheet. Bake 350F for 12 minutes. Remove from pan at
  once. Makes about 3 1/2 dozen cookies, each cookie is 1/2 fat. 24
  calories.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chewy Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 24 servings
 
    1/3 c  Vegetable oil;                    1/4 c  Whole wheat flour;
      2    Pkts brown sugar substitute;      1/2 ts Baking powder;
      1 ts Vanilla;                            2 tb Wheat germ;
      1    Egg;                              1/2 c  Raisins; chopped
      1 c  Wheat flake cereal;               1/2 ts Baking soda;
    1/2 c  A-p flour;                          1 tb Water;
 
  Mix ingredients in bowl.  Last adding the soda disolved in water.
  Drop by teaspoon on ungreased cookie sheet. Bake in 350 F. oven for 8
  to 12 minutes.
  From ADA Family Cookbook vol. II. Exchanges per one cookie: 1/2
  bread, 1/2 fat Calorie 63, cho 7, pro 1, fat 4,Na 45, K 42
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Applesauce Nut Bread
 Categories: Diabetic, Desserts, Fruits
      Yield: 16 servings
 
    1/3 c  Margarine; room temp;               1 tb Baking powder;
      3 tb Sugar;                              1 ts Baking soda;
      3 lg Egg white; room temp              1/2 ts Salt;
      1 c  Flour;                              1 c  Unsweetened applesauce;
    2/3 c  Graham flour;                       3 tb Liquid Sugar substitute;
      1 ts Pumpkin pie spice;                1/2 c  Nuts; chopped
 
  Cream margarine and sugar together until light and fluffy. Add egg
  whites to creamed mixture and beat at medium speed for 1/2 minute.
  Stir together flours, spices, baking powder, baking soda and salt
  until well blended. Add applesauce, sweetener, and nuts, along with
  flour mixture, to creamed mixture. Mix at medium speed only until the
  flour is moistened. Do not overbeat. Spread evenly in a 9x5x3 inch
  loaf pan that has been greased with margarine. Bake at 375 F for 45
  minutes, or until a cake tester comes out clean form the center and
  the bread pulls away from the sides of the pan.Cool 10 minutes in the
  pan, and turn out onto a wire rack to cool to room temperature. Cut
  into 16 equal slices. serve 1 slice per serving. From *Prodigy's Food
  and Wine-Healthy Eating Bulletin Board, from Bridget Benjamin
  ~PHFC09A.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Banana Pudding Splits
 Categories: Diabetic, Desserts, Fruits
      Yield: 4 servings
 
      1 c  Plain low-fat yogurt              1/2 oz Pistachios,coarsely chopped
      1 pk Choc. pudding mix,low-fat(4)      1/4 c  Thawed dairy whipped topping
      2    Medium bananas, peeled              4    Bing cherries, fresh*
    1/2 ts Lemon juice                    
 
   * If bing cherries are not available, use 4 marachio cherries. 1.In
  blender,process yogurt on high speed for 30 seconds, add pudding mix
  and process 1 minute, scraping down sides of container as necessary.
  2.Cut each banana into 6 diagonal slices and sprinkle with lemon
  juice. 3.Arrange 2 banana quarters into each of 4 goblets or dessert
  dishes, top with 1/4 pudding mixture. Sprinkle each portion with 1/4
  of the pishachios, then top each with 1 tablespoon whipped topping
  and 1 cherry. from *Prodigy's Food and Wine-Healthy Eating Bulletin
  Board, from Bridget Benjamin - PHFC09A.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peach Crisp
 Categories: Diabetic, Fruits, Desserts
      Yield: 6 servings
 
      4    Ripe peaches,peel+slice 1/4"        2 tb Reduced calorie margarine
      3 tb Flour                               2 ts Reduced calorie margarine
  2 1/4 oz Quick-cooking oats,uncooked         3 tb Firmly packed brown sugar OR
      1 ts Cinnamon                            9 ts Swwetener
    1/2 ts Nutmeg                         
 
   Preheat oven to 350 F. Toss peaches with 1 tablespoon of the flour
  and place in a 6x11" baking pan that has been sprayed with a nonstick
  cooking spray. In a small bowl, combine remaining ingredeints. M,ix
  well until mixture is crumbly. Sprinkle evenly over peaches. Bake
  30-35 minutes, until crisp. serve warm or cold. From *Prodigy's Food
  and Wine-Healthy Eating Bulletin Board, from Broidget Benjamin -
  PHFC09A.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Jam
 Categories: Diabetic, Fruits, Desserts, Info/help, Jam/jelly
      Yield: 1 servings
 
           -Don Nassen-RNGG84A             2 1/2 tb Lemon juice
      4 c  Strawberries, halved              1/4 ts Grated lemon rind
    1/2 c  Concentrated white grape        1 1/2 tb Unflavored gelatin (1-1/2
           -juice (simmered down from               -envelops)
           -1-1/2 cups)                   
 
     Place berries juices and lemon rind in saucepan.
   mash berries slightly to release juice. heat to boiling. Sprinkle
  with unflavored geltatin. Remove from heat, skim and pack into hot
  jars with hot lids.
   coool to room temperature before freezing.
     Because this is stored in the freezer, you may use any airtight,
  leakproof freezer container for sotrage, even plastic containers.
  Tastes better if allowed to sit for a week. freezes beautifully for
  up to 6 months.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic-Fine-Crumb Pie Shell
 Categories: Diabetic, Pies, Desserts
      Yield: 8 servings
 
  1 1/4 c  Fine crumbs(graham cracker,         1 tb Water
  1 1/2 c  -or Dry cereal,zwieback,etc         1    Spices (optional)
      3 tb Margarine (melted)                  1    Sugar replacement (optional)
 
  Combine crumbs with melted margarine and water;  add spices and sugar
  replacement, if desired.  Spread dough evenly in 8-10 inch pie pan,
  pressing firmly onto sides and bottom. Either chill until set, or
  bake at 325F for 8-10 minutes.
  
  1 serving w/ graham cracker = 1 bread, 1 fat,
  calories: 85 1 serving w/ dry cereal = 1/2 bread, 1 fat calories: 64 1
  serving w/ zwieback = 1/2 bread, 1 fat calories: 70
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Homemade Ice Cream  Diabetic
 Categories: Diabetic, Main dish, Desserts
      Yield: 8 servings
 
     13 oz Evaporated milk                     1 tb Vanilla extract
      2 tb Sugar replacement                   3    Eggs(well beaten)
  1 1/2 c  Whole milk                     
 
  Combine evaporated milk and sugar replacement.  Beat well until sugar
  is dissolved.  Add whole milk and vanilla extract; beat well. Add
  eggs; beat eggs into milk mixture vigorously. Pour into ice cream
  maker. Freeze according to manufacturer's directions. 1 serving = 1/2
  milk, 1/2 lean meat    Calories = 122
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Meringue Pie
 Categories: Diabetic, Desserts, Pies
      Yield: 6 servings
 
  1 1/2 c  Water                             1/3 c  Lemon juice
      4 pk Equal (or 1T sweetener)             4    Egg whites (meringue)
  4 1/2 ts Cornstarch                          4 pk Equal (meringue)
      2    Eggs                            1 1/2 ts Cream of tartar (meringue)
 
   Cook all ingredients in double boiler until thickened.
   Pour into pie shell. Top with meringue which has been beaten stiff.
  Bake 450F for 15 minutes or until golden brown.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Light and Luscious Orange Bars
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 12 servings
 
           -FHMN87A                          1/2 c  Nonfat dry milk powder
      1 ts Unflavored gelatin                1/2 c  Cold water
    1/4 c  Frozen concentrated Orange J        1 tb Lemonjuice
      2 tb Sugar                              24    Graham crackers
    1/2 ts Vanilla                        
 
  Chill a small mixing bowl and beaters.  In the top section of a double
  boiler, soften gelatin in the melted concentrated Orange Juice. Place
  over hot water,and stir until the gelatin is completely dissolved.
  Remove from heat and stir in the sugar and vanilla. Using cold
  beaters, beat dry milk and water until soft peaks form. Add the lemon
  juice and beat until stiff. Fold in orange juice mixture.  Spread on
  12 Graham crackers. Top with the remaining crackers. Wrap
  individually; freeze until firm about 2 hours. From the ADA FAmily
  Cookbook  vol.II. Exchanges per sandwich: 1/2 non fat milk, 1 fruit
  Cal 89, cho 17, pro 3, fat 1, Na 121, K 181, 1/2 teaspoon sugar (8
  cal) per serving
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vanilla Ice Cream
 Categories: Diabetic, Desserts
      Yield: 8 servings
 
           -Robert Rogers-MWFM54A          1 1/2 c  Whole milk
     13 oz Evaporated milk                     1 tb Vanilla
      2 tb Sugar replacement                   3    Eggs
 
   Combine evaporated milk and sugar replacement. Beat well until sugar
  is dissolved. Add whole milk and vanilla extract; beat well. Add
  eggs; beat eggs into milk mixture vigorously. pour into ice cream
  maker.
   Freeze according to manufacturer's directions.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Family Favorite Cake
 Categories: Diabetic, Desserts, Cakes
      Yield: 1 servings
 
    3/4 c  Diet margarine                    1/2 ts Salt
  1 1/2 c  Non-nutritive sweetener,            3 c  Flour
           -Sugar Twin is best for             1 c  Skim milk
           -this                               1 ts Almond extract
      4 ts Baking powder                     3/4 c  Egg whites(4-5)
 
  Preheat oven to 375 F. Cream margarine and sweetener.  Sift baking
  powder, salt, flour, then add alternately with skim milk to creamed
  mixture. Add almond extract, and beat egg whites until stiff peaks
  form, and fold in. Pour into 2 well-greased 9" layer pans.  Bake
  about 30 minutes.  Cool a few minutes, then remove from pans and cool
  further on wire racks.  Top with Creamy Frosting. Makes 1 two layer
  cake.
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot Cake-Diabetic
 Categories: Diabetic, Vegetables, Cakes, Desserts
      Yield: 1 servings
 
    1/2 c  Grated carrot                       1 ts Ground cloves
  1 1/4 c  Chopped dates                       1 ts Nutmeg
      1 c  Raisins                             2 c  Whole wheat flour
  1 1/3 c  Water                               1 ts Baking powder
    1/4 c  Applesauce,unsweetned               1 ts Baking soda
      1 ts Cinnamon                       
 
  Preheat oven to 350 F. Place the carrots, dates, raisins, water,
  applesauce, cinnamon, cloves and nutmeg in a saucepan, bring to boil,
  reduce the heat, and simmer for 5 minutes. Cool. Stir the dry
  ingredients together. Combine the wqet and dry mixtures and stir
  until well blended. spoon the batter into an 8x8" nonstick cake pan
  and bake for 45 to 50 minutes. VARIATION: You may add 1/2 cup chopped
  nuts to the wet ingredeints before combining with the dry.
  Makes 1 cake.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Devil's Food Cake
 Categories: Diabetic, Desserts, Cakes
      Yield: 18 sweet ones
 
    1/2 c  Cocoa;                            1/3 c  Sugar;(or substitute)
    1/2 c  Boiling water;                    3/4 c  Liquid egg substitute;(room
      2 c  Cake flour;                              -temperature)
    1/2 ts Baking soda;                        1 ts Vanilla;
  1 1/2 ts Baking powder;                    1/2 c  Margarine; room
    1/8 ts Salt;                                    -temperature
 
  Stir together cocoa and boiling water until smooth.  Set aside to
  cool to room temp. Place flour, baking soda, baking powder, salt and
  sugar in mixer bowl and mix at low speed about 1 minute to blend. Add
  egg substitute, sweetener, and vanilla to cocoa mixture and mix well.
  Add margarine to dry ingredients along with cocoa mixture and mix
  well at medium speed about 1 minute.  Pour into 9" square or 9x13
  cake pan that has been greased with margarine.  Bake at 350 F for
  about 30 minutes, or until a cake tester comes out clean and cake
  pulls away from the sides of the pan. Cool in the pan and cut 6x3 to
  yield 18 pieces.  Serve cold with a tablespoon of Whipped Topping or
  warm with some Chocolate Sauce. Allow 1 piece per serving:
  Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL:
  119; CHO: 16; PRO: 2gm; FAT: 6gm;
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani;
  Brought by to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fresh Apple Muffins-
 Categories: Diabetic, Cakes, Breads/bm
      Yield: 12 servings
 
      2 tb Soft margarine                    1/4 ts Salt
      2 tb Sugar replacement                   2 ts Baking powder
           Egg (beaten)                        6 tb Skim milk
  1 1/4 c  Flour                                    Apple (peeled and chopped)
 
   Cream margarine and sugar replacement;  add egg.  Stir in remaining
  ingredients.  Spoon into greased muffin tins, filling no more than
  two-thirds full.  Bake at 400F for 25 minutes, or until done. For
  those who like spices, you may add cinnamon, nutmeg, ginger, cloves
  to the mix - just a dash of each. yield
  : 12 muffins 1 muffin = 1 bread calories = 72
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cherry Pie
 Categories: Diabetic, Fruits, Pies
      Yield: 1 servings
 
MMMMM----------------------------PIE---------------------------------
      1    Prebaked single pie crust:          1 tb Cornstarch;
     16 oz (2 cans)red cherries;             1/4 ts Almond flavoring;
           -unsweetened                             Sugar Substitute equal to
      1 c  Liquid from the chesies;                 -1 cup sugar
 
  Pie: Drain cherries well, reserving 1 cup liquid. Set cherries aside
  and combine 1 cup liquid and cornstarch. Cook and stir over moderate
  heat until thickened and transparent and the starchy taste is gone.
  Remove from heat and add sugar substitute, almond flavoring and
  cherries. Taste and add more sweetner, if desired. Cool to room
  temperature. Spread filling evenly in crust. Let set at least 15
  minutes. Cut into 8 equal portions and serve 1 portion per serving.
  Garnish each serving of pie with 1 or 2 tablespoons of Whipped
  Topping, if desired. Food Exchange per serving: 1 BREAD EXCHANGE +
  1/2 FRUIT EXCHANGE + 1 FAT EXCHANGE; CAL: 177; CHO: 25gm; PRO: 3gm;
  FAT: 8gm; LOW-SODIUM DIETS: Use salt-free pie crust.
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D.
  Brought to you and yours via Nancy O'Brion via her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Washington's Cherry Pie
 Categories: Diabetic, Fruits, Pies
      Yield: 8 servings
 
           9" unbaked pie shell                2 x  Egg yolks
      2 c  Unsweetened cherries              1/4 c  Evaporated milk
    1/4 c  Soft margarine                    1/2 ts Vanilla extract
      1 tb Flour                               2 x  Egg whites
    1/2 c  Sugar replacement                   2 ts Granulated sugar replacement
 
   Drain cherries;  pout into unbaked pie shell.  Cream margarine,
  flour, and sugar replacement.  Add egg yolks and beat until smooth.
  Add evaporated milk and vanilla extract. Pour over cherries. Bake at
  450F for 10 minutes. Reduce heat.  Bake at 350F for 30 minutes.
   Whip egg whites until soft peaks form.  Add granulated sugar
  replacement; whip until thick and stiff. Top pie filling with
  meringue, carefully sealing edges. Bake at 350F for 12-15 minutes, or
  until delicately brown.
   1 serving (1/8 of pie) = 1 fruit, 1 fat, plus pie shell exchange
  calories = 88 plus pie shell calories
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Balls
 Categories: Diabetic, Cooky/bars, Chocolate
      Yield: 20 servings
 
    1/2 c  Margarine,room temp                 3 tb Cocoa
      2 tb Sugar                             1/2 ts Salt
    1/3 c  Liquid sugar substitute           1/4 c  Chopped nuts
  1 1/4 c  Flour                               2 tb Raisins
 
  Sprinkle sweet granuated sugar substitute, as necessary. Cream
  together margarine and sugar until light and fluffy. Add vanilla and
  sugar substitute to creamed mixture. Beat at medium speed for 1/2
  minute. Stir together flour, cocoa and salt to blend. Add to creamed
  mixture and mix at low speed about 1 minute or until blended. Add
  nuts and raisins to dough. Mix lightly. Shape into balls using 1
  tablespoonful of dough per ball. Place balls on a cookie sheet that
  has been lined with alumiun foil or sprayed with PAN spray. Bake at
  325 F for 20-25 minutes or until slightly firm. Remove form oven and
  cool slightly. Roll lukewarm balls in Sprinkle Swet. Cool to room
  temperature and serve two balls per serving. Variation: Chocolate
  Mint Balls: Add 1/2 teaspoon peppermint flavoring along with 1
  teaspoon vanilla instead to the 2 teaspoons vanilla. Food Exchange
  per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 178; CHO: 16gm;
  PRO: 2gm; FAT: 11gm; LOW-SODIUM DIET: Omit salt.  Use salt-free
  margarine and unsalted nuts.
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D.
  Brought you and yours via Nancy O'Brion and Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Chip Cookies
 Categories: Chocolate, Diabetic, Cooky/bars
      Yield: 24 servings
 
      1 c  Margarine at room temp.             2 c  Flour
    1/4 c  Sugar                               1 ts Baking soda
    3/4 c  Brown sugar twin sugar subst      1/4 ts Salt
      3    Large egg white, room temp        1/4 c  Water, room temp
      1 tb Vanilla                           1/2 c  Mini semisweet cho. chips
 
  Cream together margarine, sugar and sugar substitute at medium speed
  until light and fluffy. add egg white and vanilla to creamed mixture
  and beat at medium speed for 1 minute. Stir together flour,, soda and
  salt to blend well. Add 1/4 cup water to creamed mixture along with
  the flour mixture and mix at medium speed for 1 minute or until
  smooth.Add chocolate chips to dough and mix lightly. drop by
  tablespoonsful onto cookie sheets that have been lined with alumium
  foil or sparyed with PAM spray. Press down lightly with fingers
  dipped in cold water to form a circle about 2" across. Bake at 375 F
  for about 12 minutes or until browned.(the cookies won't be crisp
  unless they are browned) Remove cookies for hot cookie sheets to wire
  racks to cool to room temperate. Allow 2 cookies per serving.
  Variation: Chocolate Chip Bars: Instead of dropping dough onto cookie
  sheets, spread dough evenly in a jelly rool pan that has been sprayed
  or greased with margarine. Bake at 375 F for 20-25 minutes, or until
  lightly browned and the bars pull away from the sides of the pan.Cool
  to room temperature and cut to yield 36 bars. serve 2 bars per
  serving. Food Exchange per serving: 1 BREAD EXCHANGE + 2 FAT EXCHANGE
  (EXCHANGES REMAIN THE SAME FOR THE VARIATION OF THE BASIC RECIPE);
  CAL: 180; CHO: 18gm; PRO: 3gm; FAT: 12gm; LOW-SODIUM DIET: Omit salt.
  Use salt-free margarine.
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mocha Cookies
 Categories: Diabetic, Cooky/bars, Desserts
      Yield: 18 servings
 
    1/2 c  Margarine, room temperature         2 ts Instant coffee
      2 tb Sugar                               1 ts Baking powder
      2 ts Vanilla                           1/4 c  Raisins
    1/3 c  Liquid sugar substitute           1/4 c  Chopped nuts
  1 1/4 c  Flour                               2    Large egg whites, room temp
      3 tb Cocoa                          
 
  Cream together margarine and sugar until light and fluffy. add
  vanilla and sugar substitute to creamed mixture and mix lightly. Stir
  together flour, cocoa, coffee and baking powder to blend. Add to
  creamed mixture and mix at meidum speed 1-2 minutes or until blended.
  add raisins and nuts to dough and mix lightly, Add egg whites to
  dough and mix until egg white are adsorbed into the dough. Drop dough
  by tablespoonsful onto a cookie sheet that has been lines with
  alumium foil or sprayed with PAM. Using your fingers dipping in cold
  water, shape dough into round cookies about 1/4" thick. Spread the
  dough carefully because the finsihed cookie will be the shpae of the
  dough agter it is baked. Bake at 375 F for about 12 minutes, or until
  the dough springs bnack when touched. Transfer from the hot cookie
  sheet onto a wire rack and cool to room temeprature. Serve one cookie
  per serving. Food Exchange per serving: 1/2 BREAD EXCHAGNE + 1 FAT
  EXCHANGE; CAL: 104; CHO: 10gm; PRO: 2gm; FAT: 6gm; LOW-SODIUM DIETS:
  Use salt-free margarine, low-sodium baking powder, and unsalted nuts.
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D.
  Brought to you and yours via Nancy O'Brion
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Almond Macaroons
 Categories: Diabetic, Cooky/bars
      Yield: 50 servings
 
      1    Egg white                           1 ts Almond extract
    1/4 c  Sugar (sweetners do not work      1/4 c  Wheat germ
 
   Preheat oven to 325 F. In a deep bowl, beat egg whites on low speed
  of an electric mixer until frothy. Beat on high speed until stiff.
  Gradually beat in sugar and then almond extract.Fold in wheat germ.
  drop mixture by 1/2 teaspoonsful onto a cookie sheet that had been
  sprayed with a nonstick cooking spray and dusted lightly with flour.
  Put the cookies in the oven and immediately reduce the temperature to
  200 F. bake 1 hour. Turn off heat, and leave cookies in oven to cool.
  Makes 10 servings, 5 cookies each. From *Prodigy's Food and
  Wine-Healthy Eating Bulletin Board, from Bridget Benjamin - PHFC09A.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Popovers
 Categories: Diabetic, Pies, Breads/bm
      Yield: 18 servings
 
      1 c  Flour                               2    Eggs
    1/2 ts Salt                                1 c  Skim milk
 
   Sift flour and salt together; set aside.  Beat eggs and skim milk;
  add to flour.  Beat until smooth and creamy. Pour into heated greased
  muffin tins, filling half full or less. Bake at 375F for 50 minutes,
  or until popovers are golden brown and sound hollow.  DO NOT OPEN
  OVEN FOR FIRST 40 MINUTES. 1 serving = 1/2 bread, 1/8 meat calories =
  44
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Syrup for Hot or Cold Chocolate Drink
 Categories: Diabetic, Beverages
      Yield: 12 servings
 
    1/2 c  Unsweetened Cocoa                        -sugar
           Artificial Sweetener to           1/2 c  Hot water
           -equal 1/2 c plus 2 1/2 tb          2 ts Vanilla
 
  In saucepan, combine cocoa, artificial sweetener, sugar, and water.
  Mix well. Cook over med. heat stirring constantly until mixture comes
  to boiling point. Stir in vanilla. Store syrup in jar in
  refrigerator. Add 1-2 tb or less if desired to skim milk allowance to
  make hot or cold chocolate. This cannot be used as a topping since it
  has a bitter taste before being mixed w/ milk.  Yield: 12 servings
  Serving size: 2 tb Per serving: Cal 17
                    Fat: 5 gm
                Pro   1 gm                 Na : 262 mg
                CHO   2 gms                EXCHANGES: FREE
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peppermint Cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 24 sweet ones
 
      2 c  Cake flour; sifted                  2 oz Baking chocolate; melted
      1 ts Baking soda;                      1/2 ts Peppermint oil;
    1/3 c  Vegetable shorting; softened        2 ts Vanilla extract;
    1/4 c  Granulated sugar replacement      1/2 c  Unflavored milk;
      1    Egg;                              1/4 c  Skim milk
 
  Sift flour, baking soda and salt together.  Cream shortening and sugar
  replacement unitl light and fluffy.  Add egg and beat well.  Add
  chocolate, peppermint oil and vanilla and blend thoroughly.  Beat in
  yogurt.  Add flour mixture and milk alternately in small amounts.
  Beat well after each addition.  Pour batter into two well-greased
  9-in. pans or one 9" X 13" pan.  Bake at 350 degrees for 30 to 40
  minutes or until cake tests done.
  
  Food Exchange per serving:  1/2 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL:
  82; Source: The Diabetic Chocolate Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cocoa Rice Pudding
 Categories: Diabetic, Desserts, Rice
      Yield: 8 sweet ones
 
  1 1/2 c  Cooked rice;                        2    Eggs; separated
    1/4 c  Cocoa;                            1/8 ts Salt;
      3 tb Granulated sugar replacement      1/4 ts Cream of tartar;
      1 ts Vanilla extract;               
 
  Combine cooked rice, cocoa, sugar replacement, vanilla and egg yolks
  in mixing bowl.  Stir to blend completely. Beat egg whites with salt
  and cream of tartar into stiff peaks.  Gently fold eggs whites into
  cocoa mixture.  Pour into a greased 1-qt. baking dish.  Bake at 350
  degrees for 15 or 20 minutes or until pudding is set.
  
  Food Exchanges per serving: 2/3 BREAD EXCHANGE + 1/2 FAT EXCHANGE;
  CAL: 67 Source: The Diabetic Chocolate Cookbook by  Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Braised Steak and Green Pepper
 Categories: Diabetic, Meats, Main dish, Vegetables
      Yield: 6 servings
 
  1 1/2 lb Lean steak, cut 1/4" strips         1 c  Canned tomatoes with juice
      2 tb All purpose flour                   1 md Onion, sliced
    1/2 ts Salt                                1    Clove garlic, finely chopped
    1/4 ts Freshly ground pepper                    Or 1/2 tsp garlic powder
      1 tb Vegetable oil                       1 lg Green pepper, cut in strips
  1 3/4 c  Beef broth                      1 1/2 ts Worcestershire sauce
 
  Chunks of zucchini may be used instead of green pepper.
  
  Coat strips of round steak with flour mixed with salt and pepper.
  Heat oil in a large frypan.  Brown meat on all sides, drain off any
  fat.
  
  Add broth, tomato juice (reserving the tomato pieces for later),
  onion and garlic to the meat.  Cover and simmer about 1 hour until
  meat is tender. Add tomato pieces, green pepper strips and
  Worcestershire sauce. Stir-cook 4 to 5 minutes longer.
  
  Good served with rice.  Tested by Alice Rodier March 94.
  
  1/6 recipe = 215 calories, 3 protein, 1/2 fruit, 1/2 fat choice 6
  grams carbohydrate, 23 grams protein, 11 grams fat.
  
  Choice Cooking, Canadian Diabetes Assoc. 1986 Shared by Elizabeth
  Rodier March 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Almost Pasta Primavera
 Categories: Diabetic, Vegetables, Cheese, Main dish
      Yield: 6 servings
 
MMMMM------------------------INGREDIENTS:-----------------------------
  3 1/2 lb Spaghetti squash; 1 medium          1 tb Skim milk;
      1 c  Broccoli flowerets; fresh         1/2 c  Part skim ricotta cheese;
      1 c  Zucchini; small, sliced             1 tb Parmesan cheese;
      1 c  Mushrooms; fresh, sliced          1/2 ts Imitation butter flavoring;
      1 c  Carrot; sliced                    1/4 ts Salt;
      1    Clove garlic; small, crushed      1/2 ts Italian seasoning;
    3/4 ts Reduced calorie margarine,        1/8 ts Coarsely ground pepper;
           -melted                        
 
  Wash squash; cut in half lengthwise and discard seeds. Place squash,
  cut side down, in a Dutch oven; add 2 inches water. Bring water to a
  boil, cover and cook 20 minutes or until squash is tender.
  
  Drain squash and cool. Using a fork remove spaghetti-like strands.
  Measure 3 cups of strands; set aside. Remove remaining strands for
  other use.
  
  Steam vegetables 5 to 7 minutes or until crisp-tender; drain well.
  Combine squash strands and vegetables, tossing gently. Cover to keep
  warm; set aside.
  
  Saute garlic in margarine in a small saucepan; remove from heat. Add
  milk, cheese, buter flavoring, and seasonings to saucepan. Cook over
  low heat, stirring constantly, until mixture is hot (do not boil).
  Spoon cheese mixture over vegetable mixture, tossing gently.
  Food Exchanges per serving:  1 food exchange + some free vegetables,
  1/2 high-fat meat + 1/2 fat exchanges....
  {I found this on the cooking echo, it sounded sooo good!  It may be
  worth trying out as soon as I can convience "Bert" that squash is
  good for you and yours.;-) which is the reason why I put it in my
  diabetic recipes file}
  
  Yields 6 servings (about 77 calories, 4.5 grams protein, 2.5 grams
  fat, 10.3 grams carbohydrate, 7 milligrams cholesterol, 171
  milligrams sodium, and 331 milligrams potassium per serving).
  
  Source: "Southern Living: 1986 Annual Recipes" Oxmoor House, 1986.
  
  Shared by: June Hoffman, 7/93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: California Sunshine Bread
 Categories: Diabetic, Breads/bm
      Yield: 1 1/4lb loaf
 
    1/4 c  Lukewarm water;                 2 1/2 c  All-purpose flour; unsifted
           (110-115 degrees)                   1 ts Salt;
      3 tb Sugar; (needed for yeast            3 tb Margarine; melted
           -action)                            1 tb Orange rind; finely grated
      1 pk Instant active dry yeast;           1 ts Lemon rind; finely grated
    2/3 c  Orange juice; fresh (warmed         2 ts Vegetable oil;(to oil pans)
           -to room temperature)          
 
  Combine lukewarn water, sugar, and dry yeast in a large bowl, stirring
  until completely dissolved.  Add warm oranged juice and beat until
  well blended.  Add 1 cup of the flour gradually, beating gently
  smooth.  Cover bowl and set in a warm place until bubbly and light
  (30-40 minutes).  Add salt, margarine, and grated orange and lemon
  rinds; beat gently to mix. Stir in remainng flour gradually, mixing
  well. Trun onto a lightly floured board and knead until smooth and
  elastic (about 10 minutes).  Place in a large, oiled bowl, turning
  dough around to to coat all over.  Cover bowl; place in warm place
  until dough has doubled in size (1 -2 hours).  Punch dough down in
  several places.  Knead on board for 5 minutes. Shape into a loaf and
  place in an oiled 8 1/2" X 4 1/2" X 2 1/2" loaf pan.  Cover and let
  rise in a warm place about 1 hour. Preheat oven to 375 degrees.  When
  bread has risen, bake 35-45 minutes. When done, remove bread from pan
  and cook on wire rack.
  
  Food Exchange per serving: 1 STARCH EXCHANGE PER SLICE(1 oz slice)
  Low-sodium diets: Omit salt. Substitute salted margarine.
  
  Source: The Art of Cooking for the Daibetic by Mary Abbott Hess,
  R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Halibut Creole(Cod May Be Used Instead)
 Categories: Diabetic, Fish, Main dish
      Yield: 1 serving
 
  1 1/4 lb 2 lbs Halibut Steaks;             1/2 c  Green pepper; finely chopped
           Salt                              1/2 c  Onion; finely chopped
           Freshly ground pepper               6 tb Butter; (yah. right.)
      3 lg Tomatoes; peeled, seeded            3 tb Lemon juice
           -and chopped                      1/8 ts Tabasco
 
  (For a six oz (raw) steak, I used 2 small Tomatoes, kept the green
  pepper and onion the same, threw in a chopped jalopena pepper,
  replaced the 6 tbsp of butter with 1 tsp margarine, and used about a
  tsp of Tabasco).
  
  Preheat the oven to 400F. Butter a shallow baking dish large enough
  to hold the fish in one layer, and place the fish in it. Season with
  salt and pepper to tasted and spread the tomatoes, green pepper, and
  onion over the top. Melt the butter with the lemon juice and Tabasco
  and drizzle it over the fish and vegetables. Bake about 25 minutes,
  basting with pan juices every 10 minutes.
  
  (My way, without the butter, with a 4 oz (cooked) portion of the
  fish, and about two-thirds of the vegetables, I counted it as 4
  protein choices and 1 Fruit/Vegetable choice).
  
  Source: Bruce Anderson to Steve Bukowski; Diabetic Echo Reformatted 4
  you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Dick Miale Pizza
 Categories: Diabetic, Pasta, Pies, Vegetables, Cheese
      Yield: 4 sweet ones
 
      3 c  Unbleached white flour;             2 c  Water
      2 c  Cracked wheat flour;                1 ts Salt;
      2 pk Yeast;                         
 
  Most rustic types of bread consist of just flour, yeast, water and
  salt. I usually vary mine using a cracked wheat and also semolina
  flour. It seems to give the bread character. When I was under a
  Neurosurgeon, we were talking about sugars in the American diet and
  he said in Iran, the bread was made with out any sugars. I don't use
  a bread machine either. I bake mine on unglazeed quarry tiles and
  throw ice cubes in the bottom when I put the bread in. Gives it a
  nice rustic flavor and appearance. Sunday I made Pizza using 3 cups
  unbleached white flour and 2 cups cracked wheat flour along with 2
  pks yeast, 2 cup water and 1 tsp salt. (no fats-no sugar) Put veggies
  on the top, using fresh tomatoes. It made to large rounds. Again the
  only fat was the pam on the bottom and Pam on the top plus 1 Tbs.
  grating cheese for both pizzas. Worked out to be about 1/2 veggie and
  2 bread for 2 slices. Tasted a heck of a lot better than some of the
  commercial pizzas.
  
  Source: Dick Miale to Elizabeth Rodier via Diabetes Echo
  Brought to you and your via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hearty Oatmeal Bread
 Categories: Diabetic, Breads/bm
      Yield: 32 servings
 
  5 1/4 c  All purpose flour                   2    Envelopes active dry yeast
    1/2 c  Flour (use as needed)                    OR
      1 ts Salt                                2 tb Active dry yeast
  2 1/4 c  Milk                                2 c  Quick cooking oats
    1/4 c  Margarine or butter                 1 tb Caraway seeds
    1/4 c  Sugar                          
 
  The number of slices used to calculate the recipe was not given or
  checked. Guessed about 16 half-inch slices per loaf to make 32
  servings.
  
  Stir together 2 cups of flour and the salt in a large bowl.  Heat the
  milk, margarine and sugar together over low heat until the margarine
  is soft. Add the liquid to the flour.  Beat for 2 minutes on the
  medium speed of an electric mixer or 300 strokes by hand.
  
  Combine 1 cup of flour and the yeast.  Add to the batter.  Beat for 2
  minutes on medium speed or 300 strokes by hand.  Stir in the oats and
  caraway with a wooden spoon.  Stir in enough additional flour to make
  a stiff dough.
  
  Turn out onto a floured board.  Knead until smooth, 8 to 10 minutes.
  Place in a greased large bowl.  Brush the top with vegetable oil.
  Cover with a damp kitchen towel and let rise in a warm place until
  double in size, about 1 hour.
  
  Punch the dough down.  Divide it in half and shape to form two loaves.
  Place in two greased 8 1/2 " x 4 1/2 " loaf pans.  Brush with melted
  margarine or butter.  Cover and let rise until nearly double in size,
  about 1 hour.  When almost doubled, preheat the oven to 375 F.  Bake
  for about 40 minutes or until brown.  Cool before slicing.  Makes 2
  loaves.
  
  1 slice = 78 calories, 1 starch exchange 2 grams protein, 16 grams
  carbohydrate, 1 gram fat, 181 mg sodium
  
  Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared by Elizabeth
  Rodier March 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spaghetti Squash Casserole
 Categories: Diabetic, Casseroles, Vegetables, Cheese, Main dish
      Yield: 4 sweet ones
 
  3 1/2 lb Spaghetti squash; 1 medium*         2 c  Garlic; minced
           -=OR=-                              1 t  Salt;
  1 1/2 lb Spaghetti squash; 1 small                Fresh ground black pepper;
           -should = about 1 vegetable       1/2 c  Mozzarella cheese; shredded
           -for the diabeitic                1/4 c  Parmesan cheese; grated
      4    Ripe tomatoes;                    1/4 c  Scallions; chopped
      3 T  Olive oil;                               Grated parmesan for garnish;
 
  * In the two Diabetic spaghetti squash recipes that I found, the
  spaghetti squash ingredient was about 1 1/2 for 4 serving or sweet
  ones. -=NO=-
  
  1.Prick the squash in 3 or 4 places with the tines of a fork. Place
  it on a microwave-safe plate, cover loosely with microwave-safe
  plastic wrap, and cook at full power (650-700 watts) for 9 minutes.
  Turn the squash over, and cook another 9 minutes. Then let it stand,
  still covered, for 5 minutes. 2. Using a sharp knife, cut a small X
  in the bottom of each tomato. Arrange the tomatoes on a
  microwave-safe plate and cover with a damp paper towel. Cook at full
  power for 4 minutes. 3. Let the tomatoes stand for 1 minute. Then
  peel, core and coarsely chop. Pour off the excess liquid. 4. Place 1
  T of the olive oil on a small microwave-safe plate and cook at full
  power for 2 minutes. Then stir in garlic and cook until it is crisp,
  3-4 minutes. 5. Halve the squash and scrape out the seeds. Using a
  fork, scoop out the pulp and transfer the spaghetti-like strands to a
  2-1/2 quart microwave-safe casserole. Add the tomatoes, garlic and
  oil, salt, pepper and remaining 2 T olive oil; toss well. Top with
  the mozzarella, parmesan and scallions. 6. Cook at full power until
  heated through, 4 minutes. Serve with additional parmesan on the side.
  
  Food exchanges per serving should be about 1 1/2 vegetable exchange +
  1/2 high-fat meat exchange + 1 fat exchange
  
  
  The New Basics Cookbook by Julee Rosso & Sheila Lukins, copyright 1989
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Scottish Scones
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 16 sweet ones
 
      1 c  Unbleached a-p flour;*              4 tb Whipped butter;
           -*a-p=all-purpose flour                  -(not me!! not on your life)
      1 c  Whole-wheat flour;                  1 c  Buttermilk;
      1 ts Baking powder;                    1/2 c  Golden raisins;
    1/2 ts Salt;                          
 
  Preheat oven to 400 degrees.  Coat a baking sheet with non-stick
  cooking spray.  In a medium-size bowl, sift dry ingredients together.
  Add butter, mixing into flour with your fingers.  Add buttermilk and
  knead to a soft dough.  Knead in raisins.  On a floured board, roll
  out dough to 1/2" thick.  Cut in 16 rounds. Place on a baking sheet
  and bake 15 to 20 minutes, until golden.  Makes 16 scones.
  Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE; CAL: 97; CHO:7mg;
  CAR: 3g; SOD: 3g; FAT: 3g;(If I gave the break down of the fat, I
  would be to pooped to pop)
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and your via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Norwegian Nut Bread
 Categories: Diabetic, Fruits, Nuts/grains, Breads/bm
      Yield: 2 sm lovaves
 
      1 c  Unbleached all-purpose flour        1 c  Whole wheat-flour; unsifted
           -sifted                             1 c  Raisins;
      1 ts Baking soda;                        1 tb Grated orange zest;
      1 ts Salt;                               1    Egg; beaten
    1/2 c  Almonds,fiberts & sunflower;        1 c  Buttermilk;
           -Seeds (chopped)                    2 tb Walnut oil;
    1/4 c  Non-fat dry milk powder;       
 
  Preheat oven to 375 degrees.  Coat empty 16-oz cans with non-stick
  cooking spray.  IN a medium-size bowl, combine flour, baking soda,
  salt, nuts, dry milk, whole-wheat flour, raisins and orange zest.  In
  a small bowl, combine egg, buttermilk, and walnut oil; add to flour
  mixture and blend well.  Spoon batter into cans and bake 50 minutes
  or until golden. Loosen bread from cans with small spatula and cool
  on rack.  Makes 2 small loaves, about 6 slices each.
  
  Food Exchange per serving: 1 1/2 STARCH/BREAD EXCHANGES + 1/2 FAT
  EXCHANGES; CAL: 151; CHO: 24g;  CAR: 23g; PRO: 5g; SOD: 254mg; FAT:
  5g; Source: Light & Easy Diabetic Cuisine by Betty Marks.
  Brought to you and your via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chili-Cheese Corn Bread
 Categories: Diabetic, Cheese, Quickbreads, Breads/bm, Chili
      Yield: 12 sweet ones
 
      1 c  + 2 tb yellow cornmeal;             1    Egg + 1 egg white; lightly
      2 ts Baking powder;                           -beaten
    1/2 ts Baking soda;                      1/4 c  Sharp chedder cheese;
    1/2 ts Salt;                               2 tb Mild green chili;* chopped
    1/4 c  Whole wheat flour;                       -or to taste
  1 1/4 c  Buttermilk;                    
 
  *In New Mexico...it's spelled chile..
  
  Preheat oven to 450 degrees.  Coat an 8" square baking pan with now
  stick cooking spray and dust with 2 tablespoon of cornmeal.  Sift
  into a large bowl the remaining cornmeal, baking powder, baking soda,
  salt and flour. In another bowl combine buttermilk, eggs, cheese and
  chili or chile, then stir into the dry ingredients.  Pour batter into
  the prepared baking pan and place in upper third of oven.  Bake 10
  minutes or until dough is firm in center.  Makes 12 (2") pieces.
  
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE
  CHO: 28mg; CAR: 28mg; 4g; PRO: 4g; 253mg; FAT: 2g;
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Focaccia---Four Ways
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 6 sweet ones
 
MMMMM---------------------------DOUGH--------------------------------
      1 lb Frozen white bread dough;           1 tb Olive oil;
           -thawed                                  Choice of topping;
           Olive oil cooking spray;      

MMMMM------------------SAGE AND ONION TOPPING;-----------------------
      1 md Size onion; thinly sliced           1 ts Sage; crushed dried;
      1 tb Sage; chopped fresh               1/4 ts Coarse salt;
           ->OR<-                        

MMMMM-----------------ROSEMAY AND RAISIN TOPPING----------------------
    1/3 c  Golden raisins; plumped in          1 tb Rosemary; chopped fresh
    1/4 c  Fresh orange juice; for 30               ->OR<-
           -minutes                            1 ts Rosemary; crushed dried

MMMMM-----------------------TOMATO TOPPING----------------------------
      1    Fresh plum tomato; about 1/4             -drained and chopped
           -1/4 lb sliced crosswise            1 tb Fresh oregano;
           -into paper-thin slices                  ->OR<-
      1 oz Sun-dried tomatoes; (packed         1 ts Oregano; crushed dried
           -dry), plumped in 1/3 cup of      1/4 ts Coarse salt;
           -hot water for 5 minutes      

MMMMM--------------------SOUTHWESTERN TOPPING-------------------------
      4 cl Garlic; slivered                  1/4 c  Dry-roasted sunflower seeds;
    1/4 c  Cilantro(fresh coriander)      
 
  This version of the popular Italian flatbread gets a head start from
  thawed frozen bread dough.  It takes 25 minutes to prepare and bakes
  in 8 minutes.
  
  Cut dough into 6 equal pieces.  On a lightly floured board, roll each
  piece into 5-to-6 inch circle.  Lightly spray three 12 by 15 inch
  baking sheet with cooking spray. Place 2 circles of dough far apart
  on each sheet.  Brush circles with olive oil. Sprinkle with topping.
  Lightly cover with plastic wrap and let stand in a warm place until
  dough rises and appears puffy, about 20 minutes.
  Preheat oven to 475 degrees. Bake until puffed and golden. 8 to 10
  minutes.  Serve warm.  Best eaten same day; freeze for longer storage.
  
  Food Exchange per serving:
  SAGE AND ONION TOPPING: 1 STARCH/BREAD EXCHAGNE; CAL: 106; PRO: 4g;
  CAR: 19g; FAT: 2g; CHO: Omg; SOD: 252mg;
  ROSEMARY AND RAISIN TOPPING: 1 1/2 STARCH/BREAD EXCHANGE; CAL: 116;
  PRO: 4g; CAR: 22g; FAT: 2g; CHO: 0mg; SOD: 208mg;
  TOMATO TOPPING: 1 1/2 BREAD/STARCH EXCHANGES; CAL: 110; PRO: 4g; CAR:
  21g; FAT: 2g; CHO: 0mg; SOD: 256;
  SOUTHWESTERN TOPPING: 1 BREAD/STARCH EXCHANGE; CAL: 120, PRO: 5g; CAR:
  19g:; FAT: 3g; CHO: 0mg; SOD: 202mg;
  
  Source: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin and
  Frances Tower Giedet.
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pineapple Carrot Coffee Ring
 Categories: Diabetic, Desserts, Breads/bm
      Yield: 16 servings
 
      1    Pk active dry yeast (1tbsp)       1/4 c  Raisins (dark or golden)
    1/4 c  Warm water (110-115 F)            1/4 ts Salt
      1    Egg                               1/2 ts Cinnamon
      2 tb Honey                             1/4 ts Ground nutmeg
      1 c  Unbleached white flour            1/4 c  Sunflower seeds
      1    8 oz crushed pineapple in       1 1/2 c  Whole wheat flour
           Its own juice                     1/2 c  Bran
      1 c  Grated carrots (2 med)              2 tb Vegetable oil
 
  Sprinkle the yeast over the warm water in a bowl.  Stir to dissolve
  the yeast.  Combine the egg, honey, yeast mixture, unbleasched white
  flour, and the pineapple in a mixing bowl.  Beat well.  Let stand in
  a warm place for 30 minutes covered with a wet towel.  Add the
  carrots, raisins, salt, cinnamon, nutmeg, sunflower seeds, whole
  wheat flour, bran and oil. blend well.  Spoon the dough into a
  lightly oiled 10 inch tube pan. Let rise unti ldoubled in a warm
  place for 60 minutes. Bake in a 350 F oven for 25 minutes or until
  browned. Cool in the pan for 5 minutes; then remove from the pan and
  cool completely on a wire rack. Engergy per serving (1/16 of recipe):
  130 calories
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Oatmeal Bran Bread
 Categories: Diabetic, Breads/bm
      Yield: 2 loaves
 
      1 c  Oatmeal                           1/2 c  Warm water (110-115 F)
      2 c  Water                               1 c  Bran
    1/4 c  Light or dark molasses            1/4 c  Soy flour
      2 tb Vegetable oil                     1/2 c  Wheat germ
    1/2 ts Salt                                3 c  Whole wheat flour
      1    Pk active dry yeast (1 tbsp)   
 
  Cook the oatmeal according to directions in 2 c water.  Add the
  molasses oil and salt.  Cool to lukewarm.  dissolve the yeast in the
  warm water and add to the oatmeal mixture.  stir in the bran, soy
  flour, and wheat germ. Beat in the whole wheat flour, adding a little
  at a time, until the dough is stiff.  Knead the dough on a floured
  surface until itis smooth and elastic.  Cover with a damp towl and
  let rise in a warm place in a lightly oiled bowl until doubles in
  bulk. Punch down and knead again until smooth and elastic. Divide the
  dough into two loaves. Shape and put into lightly oiled bread pans .
  Let rise until doubled. Bake in a 375 degree oven about 40 minutes,
  or until brown and sounds hollow when tapped on top. Remove from pan
  immediately and cool on wire rack. Food energy per slice (1/15 of 1
  loaf): 79 calories.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: No Knead Bran Bread
 Categories: Diabetic, Breads/bm
      Yield: 1 loaf
 
      3 c  Whole wheat flour               1 1/4 c  Warm water (110 to 115 F)
    1/2 c  Dry milk powder                 1 1/2 c  Bran or 2 c bran cereal
    1/2 ts Salt                                1    Egg
      2 tb Active dry yeast (2 pkgs)           3 tb Vegetable oil
    1/4 c  Honey                          
 
  Stir together the flour, dry milk powder, and salt.  Combine the yeast
  honey , warm water, and bran in a large mixing bowl.  Let the yeast
  mixture stan 2 minutes.  Add the egg, oil, and about half of the
  flour mixture. Beat until smooth.  Add the remaining flour mixture
  and stir to form a sticky dough.  Cover with a damp towel and let
  rise in a warm place until doubled in bulk, about 1 hour.  Stir down
  and pour into a lightly greased 9 by 5 inch loaf pan.  Bake in a 375
  degree oven for about 40 minutes. Cool in the pan for 5 minutes.
  Remove and cool thoroughly on a wire rack. Food value per 1/18 of
  loaf:  128 calories
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Raisin Bars (No Sugar)
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 16 servings
 
      1 c  Raisins (dark or golden)          1/4 ts Ground nutmeg
    1/2 c  Unsweetened apple juice           1/4 ts Ground cloves
      1 c  Whole wheat flour                   1    Egg
    1/2 ts Baking soda                         2 tb Vegetable oil
      1 ts Baking powder                            Grated orange rind
      1 ts Ground cinnamon                
 
  In a saucepan combine the raisins and the apple juice.  Bring to a
  boil an cool. Meanwhile, mix the flour, baking soda, baking powder,
  cinnamon, nutmeg, cloves, egg and vegetable oil together.  Ad the
  raisin mixture and blend thoroughly.  Spread the mixture into a
  lightly oiled 8 inch square pan. Sprinkle on the grated orange rind.
  Bake in a 350 F oven for 30 to 40 minutes.  Cool in the pan on a wire
  rack and cut into bars. Food energy per serving (1/16 of recipe): 76
  calories Source: American Diabetes Association Holiday cookbook
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spicy Star Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 60 servings
 
    1/4 c  Margarine                         1/2 ts Baking soda
    1/4 c  Honey                               1 ts Ground cinnamon
    1/4 c  Sugar                             1/2 ts Ground nutmeg
      2    Eggs                              1/4 ts Cloves
      3 c  Flour                             1/2 c  Unsweetened apple juice
      2 ts Baking powder                  
 
  Cream the margarine , honey, sugar, and eggs together in a bowl until
  smooth and fluffy.  Add the remaining ingredients and mix well.
  Divide the dough into thirds.  Flatten each one into a circle 1/2 in
  thick. Refrigerate overnight until firm. Remove the dough from the
  refrigerator and roll out on a lightly floured surface to 1/8 inch
  thick. Cut out the dough with a star cookie cutter and place on a
  lightly oiled baking sheet. Bake in a 375 F oven for 8 to 10 minutes,
  or until lightly browned. One serving of 2 cookies=78 calories Note:
  Thes cookies have approx 3/4 tsp of sugar per 2 cookies. Source:
  American Diabetes Association Holiday Cookbook
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Loshen Kugel (Noodle Pudding)
 Categories: Diabetic, Desserts, Pasta
      Yield: 6 servings
 
      2    Eggs                                1 tb Vegetable oil
      1 tb Sugar                               1 c  Unsweetened apple juice
    1/4 ts Ground nutmeg                     1/2 c  Raisins
  2 1/2 c  Cooked broad noodles              1/4 c  Chopped walnuts or pecans
 
  Beat the eggs and sugar until fluffy.  Add the remaining other
  ingredients, except the nuts.  Pour into a well oiled 2 qt casserole
  dish or an 8 inch baking pan. sprinkle on the nuts.  Bake in a 350 F
  oven for 40 to 50 minutes or until browned. calories per serving: 225
  Source: The American Diabetes Association holiday Cookbook
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Nutritious Peanut Butter Cookies
 Categories: Diabetic, Cooky/bars
      Yield: 36 cookies
 
    1/4 c  Vegetable oil                   1 1/2 c  Flour
    1/2 c  Peanut butter,smooth or           1/2 ts Baking powder
           Chunky                            3/4 ts Baking soda
    1/2 c  Light or dark brown sugar         1/4 c  Water
      1    Egg                            
 
  Mix oil, peanut butter, sugar and egg together.  stir in the remaining
  ingredients.  CHill the dough for 3 hours or overnight.  Roll into
  walnut sized balls. Place on lightly greased baking sheet.  Flatten
  with a fork. Bake in a 375 degree oven for 10 to 12 min.  Cool
  thoroughly before serving. CALORIES PER COOKIE 61
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rosemary Lyonnaise Potatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 lb Potatoes                            1    Small Onion; chopped
      2 tb Low fat spread                      2 tb Skim Milk
      1 tb Rosemary; finely chopped                 Sea Salt
      1    Garlic Clove; crushed                    Black Pepper; freshly ground
 
  Peel and thinly slice the potatoes. Put the low fat spread, rosemary,
  garlic and onions in an 8-inch, shallow dish and cook on HIGH for 3
  minutes until soft. Stir in the skim milk, sea salt and freshly ground
  black pepper and add the potatoes arranging them neatly in the dish.
  Cover and cook on MEDIUM for 12-15 minutes until the potatoes are
  soft. Brown under a broiler if desired. TIME: Preparation takes about
  10 minutes, and cooking takes 12-15 minutes. VARIATION: Other herbs
  can be substituted for rosemary. Chopped, cooked ham can be added and
  the dish served as a light supper or lunch. This recipe is from "STEP
  BY STEP MICROWAVE HEALTHY EATING".
  
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGES + 1 FAT EXCHANGE
  Refomated 4 you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Green and Gold Squash
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 sweet ones
 
    1/2 lb Zucchini;                           1 ts Dried Leaf Oregano;
    1/2 lb Yellow summer squash;             1/4 ts Pepper;
      1 cl Garlic; minced                      1 ts Virgin olive oil;
 
  Slice zucchini and squash in thin rounds.  Mix with garlic, oregano,
  and pepper, and place in a steamer basket over boiling water.  Cover
  and steam 2 minutes or until just tender.  Remove from basket to
  serving bowl and toss with oil.
  
  Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 34; CHO: 0mg;
  CAR: 6g; SOD: 3g; FAT: 1g;
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemony Summer Squash
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 sweet ones
 
      1 lb Summer squash                       1 ts Dried rosemary; crumbled
      1 tb Walnut oil;                         2 tb Fresh lemon juice;
      1 cl Garlic; minced                 
 
  Slice squash in 1/4" rounds.  Heat oil in a non-stick skillet and cook
  garlic 1 minute.  Add squash and cook, stirring gently, until tender,
  about 4 minutes.  Stir in remaining ingredients and  heat through.
  Food Exchange per serving: 1 VEGETABLES EXCHANGE; CAL: 31; CHO: 0mg;
  PRO: 1mg; SOD: 3mg; FAT: 2g;
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks
  Brought you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mashed Winter Squash
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 sweet ones
 
  1 3/4 lb Winter squash;                           Ground cinnamon for garnish
    1/2 ts Vegetable oil;                           -(optional)
  1 1/2 tb Margarine; cut into pieces;    
 
  Preheat oven to 350 degrees Cut each squash into lengthwise quarter;
  scoop out seeds and discard.  Score yellow meaty part of each quarter
  with a knife.  Brush bottom of a shallow baking pan with the
  vegetable oil. Place squash pieces in pan with remove skin from
  squash and put squash pulp into a bowl; beat until fluffy; add
  margarine and beat it in well. If desired, garnish with sprinkle of
  cinnamon.
  
  Food Exchange per serving: 1/2 FAT EXCHANGE + 1 STARCH EXCHANGE;
  Low-sodium diets: This recipe is excellent.
  
  Source: The Art of Cooking for the Daibetic by Mary Abbott Hess,
  R.D.,M.S and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pinapple Squash
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 sweet ones
 
      2 md Acorn squash; (2 lbs)               2 ts Margarine;
           -4 1/2 diameter                   1/2 ts Ground cinnamon;
      8 oz (1 can) pinapple;unsweetened             Hot water
           -crushed with juice            
 
  Preheat oven to 375 degrees.  Cut each squash in half; scoop out and
  discard seeds and pulp.  Trim tip off bottom if necessary so that each
  squash cup stands up straight.  Fill each squash cup with 1/4 c
  pineapple 1/4 teaspoon margarine, and a sprinkle of cinnamon.  Put
  squash into a flat baking dish and pour hot water around bottoms of
  squash to the depth of 1/2 inch.  Cover pan tightly with foil.  Bake
  1 hour or until squash is tender and can be easily pierced with a
  fork.
  
  Food Exchange per serving: 1 STARCH EXCHANGE + 1 FRUIT EXCHANGE;
  Low-sodium diets: This recipe is excellent. CAL: 148; CHO: 34g; PRO:
  2g; FAT: 2g; SOD: 31mg; CHO: 0mg;
  
  Source: The Art of Cooking for the Daibetic by Mary Abbot Hess,
  R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Grilled Summer Squash
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 sweet ones
 
      1 lb Yellow crookneck;                   1 ts Margarine;
           -=OR=-                              2 tb Fresh lemon juici;
      1 lb Zucchini,                           1 ts Fresh rosemary; chopped
           -OR-                                     -=OR=-
      1 lb Pattypan squash;                  1/4 ts Crushed dried rosemary;
 
  Cut 4 yellow crookneck, zucchini, or pattypan squash, about 1 pound
  total, in half lengthwise.  Brush with a mixture of margarine, fresh
  lemon juice and rosemary.  Grill over medium-hot coals, 4 to 6 inches
  source of heat, for 15 to 20 minutes, turning every few minutes,
  until tender when pierced.
  
  Food Exchanges per serving: FREE; CAL: 26; PRO: 1g; CAR: 1g; FAT: 2g;
  CHOl 0mg; SOD: 7mg;
  
  Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin, PH.D., &
  Frances Tower Giedt.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Roasted Asparagus
 Categories: Diabetic, Side dishes, Vegetables, Vegetarian
      Yield: 4 sweet ones
 
      1 lb Fresh asparagus;                    2 tb Parmesan cheese; shredded
      2 ts Olive oil;                          1    Lemon; cut into wedges
 
  Preheat oven to 500 degrees.  Arrange in a single layer in a shallow
  baking pan.  With a pastry brush, paint the oil on the asparagus
  spears. Roast until tender but still crisp, 8 to 10 minutes,
  depending on thickness of stalks.  Turn spears occasionally for even
  cooking and to avoid browning.
  Place asparagus spears on serving platter.  Sprinkle with cheese.
  Serve with lemon wedges.
  Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
  CAL: 76; PRO: 4g; CAR: 6g; 4g; CHO: 3mg; SOD: 71mg;
  
  Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin, & Frances
  Towner Giedt
  Brought to you and your via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spaghetti Squash with Shallot Butter
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 8 sweet ones
 
      1 md Size spaghetti squash;              2 tb Minced shallots;
           -about 1 1/2 lb                     2 ts Unsalted butter;
 
  Preheat oven to 350 degrees.  Pierce in several places with a fork.
  Place on rimmed baking sheet.  Bake for 45 minutes to 1 hour, until
  squash gives when pressed.  Turn over after 30 minutes. Cut squash in
  half; scrape out and discard seeds.  Loosen squash strands, scoop out
  into a warm serving bowl.  In a small nonstick skillet, saute
  shallots in butter over low heat until wilted, about 4 minutes.  Pour
  over spaghetti strands and toss lightly.
  
  Food Exchange per serving: 1 VEGETABLE EXHANGE; CAL: 36; PRO: 1g;
  CAR: 6g; CHO: 3mg; SOD: 156mg;
  
  Source: Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin &
  Frances Towner Giedt.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bubble and Squeak 1
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 c  Left-over mashed potato             1    Egg
    1/2 c  Any green veg, cabbage, etc.   
 
  This traditional English dish is usually made with leftover mashed
  potatoes and leftover cooked English cabbage, but any other veg will
  work. Smash everything together breaking down the green or other veg
  added to mashed potato.  Add the egg and mix well.  Add any seasoning
  you desire and fry in serving size patties till golden on both sides
  and serve as your carbohydrate for a meal.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: What Is an Usa Food Exchange
 Categories: Diabetic, Info/help
      Yield: 1 info/help
 
 
  What is an USA Food Exchange?
  
  It's like trading  5 pennies for 1 nickel or 10 dime for a dollar
  bill. Right!  Okay.  In food exchanges, you may exchanges one
  measurement or amount of food for another food in the same group, ie,
  if by change, such as I do...I have a 1/2 grapefruit every
  morning...let's say I ran out! I would look over the fruit exchange
  list to see what was there that I could have from the exchange group
  of the fruit list...then I could choose something from the fruit
  exchange.. Ah! Ha! I see I can sneak one of Bert's orange's. (2 1/2"
  across)= 1/2 cup fresh fruit.
  
  The Food Exchange System is based on six exchanges lists: Starch/bread
  exchange, meat, vegetables, fruits, milk, and fats.  There is also
  some special lists.  Foods are grouped within each list on the basis
  of similar amounts of carbohydrate, protein, and fat.  For example,
  one fruit exchange is CHO: 15g, PRO: 0g; FAT: 0g; CAL: 60;  This
  equivalent to 1/2 cup of grapefruit juice, but only a 1/3 cup of
  prune juice because prune juice has more sugar then grapefruit juice.
  Keep in mind that there will be some surprises.  Corn, for example,
  is a vegetable, but it appears on the starch/bread list.  That is
  because corn is starchy and its carbohydrate value is much closer to
  bread then to most vegetables. Foods from the starch/bread list is
  sometimes called STARCH EXCHANGE and sometimes called the  BREAD
  EXCHANGE---but they mean the same thing.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Info on USA Food Exchanges
 Categories: Diabetic, Info/help
      Yield: 1 info/help
 
      1    Info/help                      
 
  List 1: Starch/Bread Exchange.  Each item in this list contains
  approzimately 15 grams of carbohydate, 3 grams of protein, a trace of
  fat, and 80 calories.  You can choose your Strach Exchanges from any
  items on this list.  If you want to eat a Strach food that is not on
  this on this list...the general rule is that:
  
  1/2 cup of cereal, grain, or pasta is one serving.
  1 ounce of a bread product is one serving. (about 1 slice)
  
  List 2:  Meat Exchanges.   Each serving of meat and substitutes on
  this contains about 7 grams protein.  The amount of fat and number of
  calories vary, depending on what kind of meat or substitute you
  choose. There is 3 parts based on the amount of fat & calories.  LEAN
  MEAT, MEDIUM-FAT MEAT, & HIGH-FAT MEAT.
  =============================================================
  LEAN MEAT       CAR: 0  PROTEIN 7g FAT: 3g  CALORIES: 55
  MEDIUM-FAT MEAT CAR: 0  PROTEIN 7g FAT: 5g  CALORIES: 75
  HIGH-FAT  MEAT: CAR: 0  PROTEIN 7g FAT: 8g  CALORIES: 100
  ==============================================================
  List 3: Vegetable Exchange: List contains about 5 grams of
  carbohydrate, 2 grams protein, and about 25 calories: Unless other
  wise noted, the serving size for vegetables (1 Vegetable Exchange) is:
  
  1/2 cup of cooked vegetables or vegetable juice. -=OR=-
  1 cup of raw vegetables.
  
  List 4: Fruit Exchanges: List contains about 15 grams of
  carbohydarate and about 60 calories.
  
  1/2 cup of fresh fruit or fruit juice -=OR=-
  1/4 cup of dried fruit.
  
  List 5: Milk Exchange: Each serving of milk or milk products on this
  list contains about 12 grams of carbohydrate and 8 grams of protein.
  List is divided into 3 parts based on the amount of fat and calories:
  skim/very low-fat milk milk, low-fat milk and whole milk.
  ===================================================================
  Skim/very low-fat  CAR: 12g   PROTEIN: 8   FAT: TRACE  CALORIES: 90
  (This is like a skim milk or any other skim/very low-fat)
  Low-fat            CAR: 12g PROTEIN: 8   FAT: 5 CALORIES: 120
  (This is like a 2% milk)
  Whole              CAR: 12 PROTEIN: 8   FAT: 8      CALORIES: 150
  (This is like plain old whole milk)
  ======================================================================
  = List 6: Fat Exchanges: Fat list contains about 5 grams of fat and 45
  calories.  The foods in the fat list contain mostly fat, although
  some item may also contain a small amount of protein.  All fats are
  in calories and should be carefully measured. We all should eat
  unsaturated fats instead of saturated fats.
  
  Free foods: A free food is any food or drink that contains a fewer
  than 20 calories per serving.  You can eat as much as you want of
  those items that have no serving size specified.  You may eat two or
  three servings per day of those items that have a specific serving
  size.   Be sure to spread them out through the day.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S and Katharine Middleton Brought to you and yours via
  Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: * Vegetable Tortellini Soup
 Categories: Diabetic, Soups/stews, Pasta, Vegetables, Cheese
      Yield: 3 sweet ones
 
    1/2 lg Onion; coarsely chopped           1/4 c  Picante sauce or salsa;
      1 cl Garlic; minced(2tsp)              1/2 ts Dried basil; crushed
    1/2 tb Olive oil;                      4 1/2 oz Cheese-filled tortellini;
  1 1/2 cn 14 1/2 oz beef broth;             1/2    Green bell pepper; diced
    1/2 cn 14 1/2 oz stewed tomatoes;       3/16 c  Freshly grated parmesan;
 
  In a large saucepan or Dutch oven, cook onion and garlic in olive oil
  until tender, about 6 minutes.  Add broth, tomatoes, picante sauce
  and basil; bring to a boil.  Stir in tortellini; simmer uncovered 15
  minutes.
  
  Stir in bell pepper; continue to simmer 3 to 4 minutes or until
  tortellini is tender.  Ladle into soup bowls; sprinkle with cheese.
  
  Note: Very good with Reser's salsa.
  Was for 6 serving, now is for 3 sweet ones.
  
  PER SERVING:
  
  Calories: 152 (22% from protein, 52 % from carbohydrate, 27 % from
  fat) Protein: 8 grams  Fat: 5 grams  Cholesterol: 16 mg
  Carbohydrate: 20 grams Sodium: 903 mg Exchanges: 1 vegetable, 1
  bread, 1/2 meat, 1/2 fat
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Dijon Chicken
 Categories: Diabetic, Main dish, Poultry
      Yield: 4 sweet ones
 
      2 sm Chicken breasts; boneless         1/4 c  Water;
           -skinned                            2 tb Dijon mustard;
      2 tb Margarine;                        1/2 ts Dill weed; dried
      2 cl Garlic; crushed                   1/4 ts Ground pepper; coarsely
    1/2 c  Dry white wine;                   1/3 c  Fresh parsley; chopped
 
  Preheat oven to 325 degrees.  Cut each breast into two pieces; put
  pieces on a wooden cutting board and pound them with with a meat
  mallet or the side of a rolling until 1/2" thick.  Heat margarine in
  a large frying pan; add garlic and cook 2 minutes over medium heat.
  Brown chicken pieces 3 minutes on each side.  Transfer chicken to a 1
  1/2-quart shalloe casserole. Put the wine, the water, mustard, dill
  weed, salt and pepper into the frying pan. Bring to a boil and cook 1
  minute.  Pour over chicken in casserole.  Cover and bake 30 minuetes.
  Add parsley; baste the chicken with the sauce and cook 5 more minutes.
  Food Exchanges per serving: 4 LEAN MEAT EXCHANGES; CAL: 223; CHO: 2g;
  PRO: 27; FAT: 9g; SOD: 235; CHO: 73; LOW-SODIUM: Omit salt.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S and Katharine Middletion
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sloppy Joes
 Categories: Diabetic, Meats, Main dish, Kids, Vegetables
      Yield: 6 sweet ones
 
      1 ts Salt;                             1/2 ts Lemon rind; grated
      1 lb 85% lean beef; ground twice;      1/4 c  Catup;
    1/4 c  Onion; finely chopped             3/4 c  Beef broth;
    3/4 c  Celery with leaves; finely        1/2 ts Dry mustard;
           -chopped                            1 ts Worcestershire sauce;
    1/4 c  Green pepper; chopped          
 
  Add salt to meat.  Turn into a large dry, cold frying pan.  Stir over
  medium heat with a large kitchen fork (not a spoon) until meat changes
  color all over, pouring off any liquid fat as it collects.  Add onion,
  celery, and green pepper.  Stir and cook 1-2 minutes.  Combine all
  remaining ingredients; add to meat and mix well.  Bring to a boil,
  cover, reduce heat to low, and let simmer gently for 15-20 minutes,
  stirring fredquently, until cooked and well mixed.
  Food Exchanges per serving: 2 MEDIUM-FAT MEAT EXCHANGES + 1 VEGETABLE
  EXCHANGE. When served on WHOLE HAMBURGER BUN, ADD 2 STARCH EXCHANGES;
  CAL: 165; CHO: 4g; PRO: 15g; FAT: 9g; SOD: 589; CHO: 47mg;  LOW-SODIUM
  DIETS:  Omit salt.  Use low-sodium catup and unsalted beef broth,
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S, and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Brownie Shortbread
 Categories: Diabetic, Cooky/bars, Desserts
      Yield: 24 bars
 
MMMMM-------------------------CAKE LAYER------------------------------
    1/2 c  Unsalted butter; 1 stick                 -at room temperature
           -at room temperature                1 c  All-purpose flour;
           -=OR=-                            1/4 c  Granulated sugar;
    1/2 c  Margarine; 1 stick                1/4 ts Salt;

MMMMM-----------------------BROWNIE LAYER----------------------------
    1/2 c  Unsalted butter; 1 stick                 -(1 oz each)
           -at room temperature                2 lg Eggs;
           -=OR=-                            3/4 c  Granulated sugar;
    1/2 c  Margarine; 1 stick                  3 tb All-purpose flour;
           -At room temperature              1/2 ts Baking powder;
      3    Sqs. Unsweetered chocolate;    
 
  CAKE LAYER:
  Heat oven 350 degrees.  Grease an 11" X 17" baking pan.  In food
  processor or with eledtric mixer, process or beat the butter, flour,
  sugar and salt until mixture holds together and forms a dough.  Press
  over bottom of pan. Bake 20 minutes or until light golden and firm
  when touched. BROWNIE LAYER:
  Heat butter and chocolate in a small saucepan over low heat, stirring
  often, until melted.  Cook 5 minutes.  In a medium-size bowl, whisk
  eggs, sugar, flour and baking powder until blended.  Whisk in cooled
  chocolate mixture.  Pour over shortbread base.  Bake 20 minutes or
  until top feels firm.  Cool in pan before cutting in bars.
  Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 2 FRUIT
  EXCHANGE + 8 FAT EXCHANGE; CAL: 148; PRO: 2g; CAR: 10g; CHO WITH
  BUTTER: 38g; CHO WITH MARGARINE: 18g; SOD: 94mg;
  
  Source: The Family Circle; Jan. 1994.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Aaparagus with Bacon
 Categories: Diabetic, Vegetables, Side dishes, Meats
      Yield: 4 sweet ones
 
  1 1/2 lb Asparagus;* cut diagonally          2 tb Lemon juice;
           -into 1" pieces                   1/4 ts Salt;
     10 oz (2 pkg) frozen apaparagus;          2 sl Bacon; fried and chopped
      2 tb Fresh parsley; snipped         
 
  * 2 PACKAGES (10 oz) frozen cut asparagus can be substitued for the
  fresh asparagus.  Cook as directed on package; drain.
  
  Place steamer basket in 1/2" water in saucepan or skillet (water
  should not touch the bottom of basket).  Place lower stalk pieces in
  basket. Cover tightly and heat to boiling; reduce heat.  Steam 4
  minutes.  Add tips.  Cover tightly and steam until crisp-tender, 4 to
  5 minutes longer. Toss asparagus with parsley, lemon juice and salt.
  Sprinkle with bacon.
  
  MICROWAVE DIRECTIONS:  Place asparagus, 1/2 cup water and 1/4 teaspoon
  salt in 1 1/2-quart microwable casserole.  Cover tightly and
  microwave on high(100% depending how powerful the microwave is) 3
  minutes, less if very powerful( my microwave is an older one..in fact
  20 years); stir.  Cover and microwave until crisp-tender, 2 to 3
  minutes longer. Let stand 1 munites; drain.  Continue as directed.
  Serving size 3/4 cup.
  Food Exchanges per serving: 1 VEGETABLE EXCHANGES + MAYBE 1/2 HIGH-FAT
  MEAT EXCHANGE; CAL: 75; (Bacon listed as Saturated Fat, but we
  wouldn't use it anyhow would we).
  
  Source: Betty's Crocker's New American Cooking by WHOM(1983)
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Marinated Asparagus
 Categories: Diabetic, Vegetables, Side dishes, Fruits
      Yield: 4 sweet ones
 
  1 1/2 lb Asparagus; fresh                  1/4 c  Vegetable oil;
           -=OR=-                              2 ts Lemon juice;
     10 oz (1 pkg) frozen asparagus;           1 ts Salt;
      1 ts Orange peel; finely shredded          ds Of cayenne pepper;
    1/4 c  Orange juice;                  
 
  Place steamer basket in 1/2" water in saucepan or skillet (water
  should not touch bottom of basket.  Place asparagus spears in basket.
  Cover tightly and heat to boiling; reduce heat.  Steam until
  crisp-tender, 8 to 10 minutes.  Innediately rinse under running cold
  water; drain.  Shake remaining ingredients in tightly covered
  contariner; pour over asparagurs. Cover and refrigerate at least 4
  hours, turning asparagaus occasionally; drain.  Garnish with orange
  slices if desired.  4 servings (about 5 spears)
  
  Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE +
  (If you granish with oranges slices) 1 FRUIT EXCHANGE; CAL: 60;
  
  Betty Crocker's New American Cooking by WHOM
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sesame Green Beans & Peppers
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 sweet ones
 
      1 lb Fresh green beans;                       -cut in 1/4" strips
      1 md -size red bell pepper;              2 tb Toasted seasmae seeds;
           -red or yellow maybe sub;           1 ts Sesame oil;
 
  Trim green beans and blanch in boiling water about 2 minutes.  Drain
  and rinse under cold water.  Place in a serving bowl with bell pepper
  and toss with remaining ingredients.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
  CAL: 84; CHO: 0mg; CAR: 7g; PRO: 2g; SOD: 305mg; FAT: 4g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Artichokes & Green Beans
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 sweet ones
 
    1/2 lb Sm Jerusalem artichokes;          1/2    Red pepper; diced
           -(sunchokes). sliced                2 tb 1Fresh lemon juice;
    3/4 lb Fresh green beans;                  1 tb Walnuts; chopped
      2 cl Garlic; minced                           Pepper to taste
      2 ts Walnut oil;                    
 
  Wash and trim artichokes and beans.  Bring a large kettle of water to
  a boil and cook artichokes until tender, about 15 minutes minutes.
  Add green beans and cook 3 to 4 minutes.  Drain and keep warm.  Saute
  garlic 1 minutes in walnut oil, tne add bell pepper to warm.  Mix all
  ingredients together and serve.
  Food Exchange per serving:  1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE;
  CAL: 124; CHO: 0mg; CAR: 20g; PRO: 4g; SOD: 6mg; FAT: 4g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spinach
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 sweet ones
 
      2 lb Fresh spinach;                      2 cl Garlic; minced
      1 ts Seasame oil;                        1 tb Toasted seasame seeds;
 
  Rinse spinach leaves well and trim large stems.  In a large non-stick,
  heat sesame oil and saute garlic.  Add wet spinach leaves and cook
  until wilted, about 5 minutes.  Drain; stir in sesame seeds.  Serve
  warm or at room temperature.
  Food Exchanges per serving: 1 VEGETABLE EXHANGE + 1/2 FAT EXCHANGE;
  CAL: 51; CHO: Omg; CAR: 5g; PRO: 4g; SOD: 80mg; FAT: 3g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Snow Peas & Water Chestnuts
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 sweet ones
 
      2 c  Fresh snow peas;                    2 ts Walnut oil;
      1 cn (8oz) water chestnuts;                ds Sesame oil;
           -(1 cup) sliced                          Salt and pepper to taste;
 
  Trim ends and strings off snow peas.  Rince and drain water chesnuts.
  Dry on paper towel.  In a large non-stick skillet or a wok, heat
  walnut oil and sesame oil.  Add snow peas and stir-fry about 2
  minutes.  Add water chesnuts and stir-fry 2 minutes.  Season with
  salt and pepper. Food Exchange per serving: 2 VEGETABLE EXCHANGES +
  1/2 FAT EXCHANGE; CAL: 99; CHO: 0mg; CAR: 10g; PRO: 3g; SOD: 69mg;
  FAT: 3g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black Bean & Salmon Appetizer
 Categories: Diabetic, Mexican, Beans, Main dish
      Yield: 19 2 tb each
 
      8    Corn tortillas;                   1/2 ts Onion powder;
     16 oz (1 cn)Corn black beans;           1/2 ts Celery salt;
           -rinsed and drained               3/4 ts Ground cumin;
      7 oz (1 cn) pink salmon; w bones,      3/4 ts Garlic; minced
           -drained                          1/2 ts Lime zest; grated
      2 tb Safflower oil;                    1/4 ts Red pepper flakes; dried
    1/4 c  Fresh lime juice;                 1/4 ts Chili pepper;
    1/4 c  Fresh parsley; chopped         
 
  Preheat oven to 350 degrees. Cut tortillas in triangles and toast oven
  until crisp, about 5 minutes.  Combine the beans and salmon, flaking
  the salmon with a fork. Mix remaining ingredients; chill to blend
  flavors. Serve with tortilla chips. (How making these into tacos?  I
  enjoy cooking but not that much.)
  Food Exchange per serving: 1/2 LOW-FAT MEAT EXCHANGE +  1/2
  STARCH/BREAD EXCHANGE; CAL: 68; CHO: 3mg; CAR: 8g; PRO: 4g; SOD:
  75mg; FAT: 2g;
  
  Source: Light & Easy Diabetes Cusine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Bananas
 Categories: Diabetic, Side dishes, Fruits
      Yield: 4 servings
 
      4    Bananas; firm                     1/4 c  Brown sugar; firmly packed
      2    Lemons; grated rind & juice       1/4 c  Butter (or marg.); melted
 
  Cut bananas in half lengthwise; place cut side down in a buttered
  baking dish.  Brush bananas with lemon juice; sprinkle wiht grated
  lemon juice; sprinkle with grated lemon rind and brown sugar. Drizzle
  with butter.
  
  Bake at 350 degrees for 15 to 20 minutes.  Serve warm as a side dish
  with meat, or as a dessert plain or with ice cream.
  
  If used with brown sugar substitute, could be used as a diabetic
  recipe Also use less margarine, way less!!  Brush with a pastry brush.
  Food Exchange per serving:  1 FRUIT EXCHANGE + 1/2 FAT EXCHANGE
  
  SOURCE: Southern Living Magazine, sometime in 1977.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Leeks Vinaigrette
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 sweet ones
 
      8 md Size leeks, trimmed well            1 tb Balsamic vinaigrette
           -washed                        
 
  Split the trimmed leeks lengthwise, leaving the white root ends whole.
  Make certain all sand is rinsed away.  Bundle leeks and tie with
  string. Drop into saucepan of boiling water and simmer, covered,
  about 12 minutes, until just tender.  Serve immediately with
  vinaigrette, or place in iced water to stop cooking, and serve
  chilled. Food Exchanges per serving:  1 VEGTABLE EXCHANGE + 1 FAT
  EXCHANGE; CAL: 76; CHO: Omg; CAR: 8g; PRO: 1g; SOD: 46mg; FAT: 5g;
  
  Source: The Art of Cooking for the Diabetes Cuisine by Betty Marks;
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Green Peas & Mushrooms
 Categories: Diabetic, Side dishes, Side dishes
      Yield: 4 sweet ones
 
      1 c  Water;                              4 lg Mushrooms; sliced
      2 c  Green peas; fresh or frozen         3    Green onions; chopped
      1 ts Vegetable oil;                      1 tb Low-sodium soy sauce;
 
  In a saucepan, bring water to a boil, add peas and cook 5 minutes or
  until just tender.  Drain.  Meanwhile, heat oil in a non-stick
  skillet and saute mushrooms and green onions until tender.  Combine
  with peas and toss with soy sauce.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE; CAL: 80; CHO: 13g;
  PRO: 4g; SOD: 221mg: FAT: 2g;
  
  Source:  Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and your via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Almond Rice
 Categories: Diabetic, Side dishes, Nuts/grains, Rice
      Yield: 6 sweet ones
 
      1 c  Long-grain brown rice;                   -=OR=-
      2 c  Water                               2 tb Pine nuts;
      1 ts Low-sodium bouillon granules        2 tb Grated lemon zest;
      2 tb Almonds; silvered              
 
  In a medium-size saucepan, bring rice and water to a boil.  Turn off
  heat and let rice stand in water, covered, 6 hours.  When ready to
  cook, add bouillin granules and brine to a boil.  Cook 10 minutes
  until water is absorbed and rice is tender.  Drain, if necesary.  Add
  almonds and lemon zest.  Let stand a few minutes, then fluff with a
  fork and serve. Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE;
  CAL: 96; CHO: 0mg; CAR: 19g; PRO: 2g; SOD: 123mg; FAT: 1g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apricot Cupcakes
 Categories: Diabetic, Cakes, Desserts, Fruits
      Yield: 36 servings
 
      6    Eggs                                3 c  Flour
      3 c  Fruit spread, apricot               2 c  Oats
    3/4 c  Applesauce                          1 tb Baking powder
    3/4 c  Butter; softened                  3/4 ts Salt
      2 tb Extract, vanilla                3 3/4 ts Pumpkin pie spice
 
  Preheat oven to 350.  Beat eggs in large bowl.  Blend in fruit spread,
  butter, applesauce, and vanilla.  Add flour, oats, baking powder,
  salt, and spices; mix well. Pour into lined muffin tins. Bake 18
  minutes, until golden brown.
  
  For bars: Spread dough into greased 12"x8" baking dish. Bake 18
  minutes, until golden brown and firm to touch. Cool completely on
  wire rack. Cut into bars. Store in tightly covered container.
  
  Nutrition information per bar: 217 calories,  3 gm protein, 28 gm
  carbohydrate, 10 gm fat,  62 mg cholesterol, 198 mg sodium, 1 diabetic
  starch/bread exchange, 1-1/2 diabetic fat exchange, 1 diabetic fruit
  exchange.
  
  Sylvia's comments:  The kids at Irene's school loved it -- Irene came
  home and asked me to make it again! I think it needs less fruit
  spread and less pumpkin pie spice, and next time I'll use applesauce
  for all the butter.
  
  Source: "Sugar-Free Desserts," the December 1992 issue of _Favorite
  All-Time Recipes_ magazine
  
  MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook
  echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fettucini & Mushrooms
 Categories: Diabetic, Vegetables, Side dishes, Pasta
      Yield: 6 sweet ones
 
      8 oz Veget-flavored fetucini;            2 tb Fresh lemon juice;
           -or ANY pasta(NO'S comment)       1/4 ts To 1/2 ts hot pepper flakes;
      3 tb Virgin olive oil;                 1/4 ts Salt;
      2 lg Garlic cloves; minced             1/2 ts Pepper;
    3/4 lb Fresh mushrooms; sliced             1 ts Chopped fresh parsley;
    1/4 c  Dry white wine;                
 
  Bring a large kettle of water to a boil and cook until at dente, 10
  to 12 minutes.  Drain in a colander and set aside.  Meanwhile, in a
  large non-stick skillet, heat 1 teaspoon of the oil and cook garlic
  about 1 minute.  Add mushrooms and cook, strring about, about 5
  minutes.  Add wine, lemon juice, hot pepper flakes and salt.  Bring
  to a simmer and cook about 10 minutes until has evaporrated.  Stir
  remaining oil, pepper and parsley.  Remove from heat, add pasta to
  sauce in skillet, toss and reheat over low heat.  (I SURE DO LOVE
  PASTA) Food Exchange per serving: 2 STARCH/BREAD EXCHANGES + 1 FAT
  EXCHANGES CAL: 169; CHO: 1mg; CAR: 29g; PRO: 6g; SOD: 97mg; FAT: 3g;
  
  Source Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and your via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Apple & Sweet Potatoes
 Categories: Diabetic, Side dishes, Fruits, Vegetables
      Yield: 4 sweet ones
 
      4 md Size sweet potatoes;                     Pepper to taste;
      1 tb Whipped butter;(not me!!!)          1 md -size apple; peeled diced
      2 tb Frozen apple juice;                 6    Whole cloves;
           -concentrate                             Ground nutmeg;
           Salt to taste;                 
 
  Place sweet potatoes in a saucepan and cover with water. Bring to a
  boil and cook 30 to 40 minutes or until tender.  Remove from water,
  peel and mash.  Add butter, apple juice, salt and pepper.  Stir in
  apple, cloves and dash of nutmeg.  Place in an ovenproof serving dish
  and warm in 350 degrees oven to minutes before serving.
  Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FRUIT
  EXCHANGE CAL: 116, CHO: 6mg; CAR: 24g; PRO: 1g; SOD: 80mg; FAT: 2g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rosemary Potatoes
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 sweet ones
 
      1 tb Virgin olive oil;                 1/4 ts Salt;
      2 cl Garlic; minced                    1/4 ts Pepper;
      1 lb New potatoes;                       1 ts Dried rosemary; crumbled
 
  In a large non-stick skillet, heat oil.  Add garlic and saute about 5
  minutes.  Cut potatoes into 1" pieces.  Add to garlic and sprinkle
  with salt,  pepper and rosemary.  Toss.  Increase heat to medium,
  cover and cook about 15 minutes.  Recover and cook until potatoes are
  browned, about 4 minutes.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 FAT EXCHANGE;
  CAL: 120; CHO: 0mg; CAR: 20g; PRO: 3g; SOD: 120mg; FAT: 4g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and your via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Radish and Orange Salad
 Categories: Diabetic, Fruits, Salads, Vegetables, Side dishes
      Yield: 4 sweet ones
 
     12 oz Radishes; trimmed                   1 tb Orange flower water;?
      2 tb Sugar or sugar sub:                      Salt;
      2 tb Lemon juice;                        2    Navel oranges;
 
  Shred radishes in a food processor or "grate" with a blender.  Allow
  excess liquid to drain of and add salt to taste.  Chill. Peel and
  slice oranges.  Just before serving.  Arrange all together and dust
  with cinnamon.
  
  Food Exchanges per serving: 1 FRUIT EXCHANGE.
  Source:  Vegetable Magic by Sheilah Kaufman
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spaghetti Squash Salad
 Categories: Diabetic, Salads, Side dishes, Vegetables
      Yield: 4 - 6 folks
 
      3 lb Spaghetti squash;(about)          1/2 lb Fresh mushrooms; sliced
    1/4 c  Parsley; chopped                    3 tb Butter or Margarine;
    1/4 c  Olive oil;                        1/4 c  Grated parmesan cheese;
      2 tb Margarine;                               Salt to taste;
      2 ts Fresh garlic; minced                     Freshly ground pepper;
 
  With a knife, pierce the skin of squash in serveral places to allow
  steam to escape while cooking.  Place whole squash in microwave oven
  and cook on high for 15 minutes, turning once or twice.  Remove from
  oven or steamer and let stand 10 minutes. ( a steamer will do nicely
  on top of the stove, too).  Or, cut in half lengthwise, remove seeds
  and place cut side down in pot with 2" of water.  Cover and boil 20
  minutes. In a small bowl, place parsley, olive oil, margarine and
  garlic.  Cook on high for 1 minute ( or heat in pan on medium heat on
  your stove.)  Set aside.
  Saute mushrooms in 3 tablespoons butter or margarine.  Cut squash in
  half leghthwise and remove seeds and membrame.  With fork, gently pull
  spaghetti-like flesh away from side of outer skin. Combine squash with
  mushrooms.  Pour butter mixture over vegetables and sprinkle with
  cheese, salt, and pepper.  Stir and serve.
  NOTE:  In (y)ield hot key the (y) and you can reflect the amount for a
  serving for 1 serving....which would make this ABOUT:
  Food Exchange per serving...1 VEGETABLES EXCHANGE + 1 FAT EXCHANGE
  (if you cut down on the margarine, which I sure would!! And depend on
  how many nice folks you have gracing your table)
  
  Vegetable Magic by Sheilah Kaufman.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrots Divine
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 6 servings
 
     10    Carrots; peeled                          -or brown sugar sub....
      2 ts Lemon juice;                        1    Egg or egg replacement;
  1 2/3    Sticks Butter or margarine;         1 c  Flour;
    1/4 c  Crisco;                             1 ts Baking powder;
    1/2 c  Dark brown sugar or sub;            1 ts Baking soda;
 
  Preheat oven to 350.  Boil carrots until soft enough to mash.  Drain
  and mash and sprinkle with lemon juice.
  Cream to together margarine, Crisco, brown sugar and egg. Add flour
  baking powder and baking soda.  Mix well.  Add mashed carrots,
  blending well. Pour into slightly greased mold, souffle (2 qt) or 8
  1/2" X 4 1/2" loaf pan.  Bake for 50-60 minutes.  Unmold and serve
  when warm.  Can be frozen and reheated in foil.
  Serves 6.
  Food Exchange per serving....1 vegetable exchanges + 1 starch/bread
  exchange + 1 fat exchange?
  Vegetables Magic by Sheilah Kaufman
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spaghetti Squash
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 sweet ones
 
  1 1/2 lb Spaghetti Squash;                 1/4 ts Oregano leaves;
      1 md Onion; chopped (1/2 c about)      1/4 ts Basil leaves;
      1 sm Green pepper;                     1/4 ts Fennel seeds;
      1 lg Clove garlic; finely chopped      1/8 ts Pepper;
      2 tb Olive oil;                          2 tb Butter
           -=OR=-                                   -=OR=-
      2 tb Vegetable oil;                      2 tb Margarine;(that's 4 me)
      4 md Tomatoes;                         1/4 c  Parmesan cheese;
    1/2 ts Salt;                          
 
  Prick squash with fork.  Cook 400 degrees oven until tender about 40
  minutes. Cook and stir onion, green peppers and garlic in oil in 3-qt
  saucepan over medium heat until onion is tender, about 5 minutes.
  Stir in tomatoes, salt, oregano, basil, fennel and pepper.  Simmer
  uncovered, stirring occasionally, 5 minutes.  Cut squash into halves,
  remove seeds and fibrous strings.  Remove squash stands with two
  folks; toss with margarine and cheese.  Spoon tomato mixture over
  squash. MICROWAVE DIRECTIONS: Pierce squash in several places to
  allow steam to escape.  Place squash on paper towel in microwave.
  Microwave on high (100%) 5 minutes; turn squash over.  Microwave
  until tender, 4 to 6 minutes longer.  Place onion, green pepper,
  garlic and oil in 1 1/2 qt microwavable casseroles.  Cover tightly
  and microwave until onion is tender, 2 to 3 minutes.  Stir in
  tomatoes, salt, oregano, mmicrowave until hot, 2 to 4 minutes longer.
  Continue as directed. 1 to 1 1/2 vegetables exchanges, (make it work
  4 you and yours)
  
  Source: Betty Crocker New American Cooking by Whom!!
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Basil Carrots
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 sweet ones
 
      6 md Carrots;                            1 tb Margarine; melted
      1 tb Butter; melted                    1/4 ts Salt;
           -=OR=-                            1/4 ts Basil leaves; crushed
 
  Slice carrots.  Simmer, covered, in salted water until tender, about
  10 to 15 minutes; drain. Combine remain ingredients, toss with
  carrots. Food Exchanges per serving: 1 VEGETABLE EXCHANGES
  
  Source: Better Homes and Gardens Calorie Counter's Cookbook by WHOM
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vegetable-Bulgur Pilaf
 Categories: Diabetic, Vegetarian, Nuts/grains, Vegetables, Side dishes
      Yield: 4 servings
 
    1/2 c  Onion; chopped                    1/2 c  Chicken/beef/ vegetable
    1/2 c  Celery; chopped                          -broth
    1/2 c  Fresh mushrooms; sliced           1/4 c  Red/green pepper strips;
      1 cl Garlic; minced                           -(optional)
      1 tb Cooking oil;                      1/4 c  Bulgur wheat;
    1/2 c  Carrots; sliced                   1/2 ts Dried tarragon; crushed
    1/2 c  Zucchini; sliced                  1/4 ts Salt;
 
  In a 2-quart saucepan cook chopped onion, chopped celery, sliced
  mushrooms, and garlic in hot oil about 5 minutes or till vegetables
  are tender but not brown.
  Stir in sliced carrots, sliced zucchini, chicken, beef or vegetables
  broth, red or green pepper strips, bulgur, dried tarragon, and salt.
  Bring to boiling; reduce heat.  Cover and simmer for 8 to 10 minutes
  or till vegetables are tender.  Makes 4 servings.
  Food Exchanges per serving:  1 vegetables exchanges
  Sub: Bulgur for Quinoa IF you can get it!
  
  Soruce: Better Homes and Gardens, Eating Light by WHOM
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Szechuan Bean Curd(Tofu)
 Categories: Diabetic, Tofu, Vegetables, Meats, Main dish
      Yield: 4 servings
 
      4 oz 85% lean ground beef                1 ts Sesame oil
      1 c  Green onions  w/tops chopped      1/4 ts Hot oil*
      1    Clove garlic minced               1/4 ts Red pepper flakes
    3/4 c  Chicken broth                       2 tb Corn starch
      2 tb Light soy sauce                     2 tb Cold water
      1 tb Chili sauce                         1 c  Bean curd(tofu) 1/2" cubes
 
  Place ground beef, green onions, & garlic in a nonstick skillet and
  cook, stirring quickly, until beef is browned. Stir in chicken broth,
  soy sauce, oils, and red pepper flakes. Mix the cornstarch with the
  cold water. Add to the skillet. Cook stirring continously, until
  sauce thickens. Gently stir in the bean curd (tofu). Continue cooking
  over medium heat for 3 minutes. * Sesame oil & hot oil may be found
  in Asian markets and in cooking specialty stores. Nuitritive values
  per serving: Carbohydrates 9 gm Protein 15 gm Fat 7 gm Calories 149
  Fiber .9 gm Sodium 518 mg Cholesterol 18 mg Food Exchange per
  Serving: 2 Lean Meat     1 Vegetable
  
  Origin: The Art of Cooking For The Diabetic, by-Hess & Middleton,
  Signet Publishing, ISBN # 0-451-16118-1, Copyright 1989, USA
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tangerine Hens*
 Categories: Diabetic, Poultry, Main dish, Vegetables
      Yield: 4 servings
 
      4    Cornish game hens                 1/4 c  Minced onion
      4    Tangerines, peeled,               1/4 c  Mushrooms chopped
           -seeded, & chopped                  4 tb Pecans chopped
      1 c  Fresh squeezed orange juice         1 ts Soy sauce
    1/4 c  Zinfandel wine                      1    Clove garlic minced
      1 ts Or salt to taste                    1 tb * honey
      4 tb Butter                         
 
  *NOTE: optional Rinse hens and pat dry. Mix wine, soy sauce, salt,
  honey & orange juice together. Rub 1 Tblpsn butter inside each hen.
  Sprinkle the cavity with salt. Mix the onion, garlic, pecans,
  mushrooms, & tangerines together. Stuff each hen with this mixture.
  Heat the liquid mixture until it begins to boil. Turn off & let cool
  for 5 minutes. Pour 2 Tblspns of this into each hen. Preheat oven to
  325 degrees F then bake hens for 45 minutes. Be sure to baste every
  10 minutes with the liquid mixture. Test birds...if not done....cook
  until done. **NOTE** I have used this same thing on chickens too as
  well Guinea hens. All came out well as did the quail I used it with.
  Origin: Don Houston's kitchen...circa 1970-something
  
  NANCY O'BRION NOTES:  I included this because IT gave me good
  practice to work a round a ricepe to make it work for ME and
  MINE!(very big smile) What I figure the food exchange by hotkey it
  (y)ield and then say yes the next question( just be sure that you
  write or remember what the orginally serving was in this case it was
  4 serving) I would make this about 1 meat exchange(depending on what
  I use of poulty) and 1 fruit (depanding how big tangerine because of
  the orange juice) and 1 fat exchange. Make it work!!!!  For it it
  will not be the same old thing!
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mulligatawny Soup
 Categories: Diabetic, Soups/stews, Fruits, Vegetables, Crockpot
      Yield: 8 servings
 
      6 c  Chicken broth                       2    Ribs celery, chopped
      1 c  Diced cooked chicken                1 ts Salt
      1    Yellow onion, chopped               2 ts Curry powder (or up to 4 ts
      1    Apple, cored and chopped          1/8 ts Ground nutmeg
      1    Green bell pepper, chopped          2 c  Cooked white or brown rice
      2    Carrots, sliced                
 
  This soup originated in India.  Mulligatawny means "pepper water."
  Serve hot or cold.
  
  Combine all the ingredients in a large saucepan.  Cook, uncovered,
  over medium heat for 30-40 minutes or until vegetables are tender.
  
  1/8 recipe = 195 calories, 2 low-fat protein, 1 starch, 1 vegetable
  exchange, 13 grams protein, 24 grams carbohydrate, 4 grams fat, 427 mg
  sodium. Adapted from Quick & Easy Diabetic Menus by Betty Wedman 1993
  Shared but not tested by Elizabeth Rodier Feb 94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Granola Bars Bw
 Categories: Diabetic, Cooky/bars, Desserts
      Yield: 24 servings
 
    1/3 c  Vegetable oil                     1/2 ts Ground ginger
    1/3 c  Brown sugar, packed               1/2 c  Rolled oats
    1/4 c  Molasses                          1/2 c  Raisins; chopped
      6 oz Frozen orange juice concentr      1/2 c  Dried apricots; chopped
      2 c  Flour, whole wheat or all-p       1/2 c  Sunflower seeds
      1 ts Baking soda                       1/2 c  Wheat germ
      1 ts Ground cinnamon                     2 tb Sesame seeds
 
  Preheat oven to 350 F.  Cream the oil, brown sugar, and molasses
  together in a bowl.  Add the defrosted unsweetened orange juice
  concentrate.
  
  Combine the flour, baking soda, cinnamon and ginger. Blend into the
  creamed mixture.
  
  Stir in the oats, raisins, apricots, sunflower seeds, wheat germ, and
  sesame seeds.  This makes a very stiff batter.
  
  Spread in a greased 9 x 13 pan.  Bake about 20-30 minutes or until
  light brown.  Cut into bars.  These are more like a dense cake than
  commercial granola bars.
  
  1/24 recipe = 140 calories, 1 starch + 1/2 fruit + 1 fat exchange 3
  grams protein, 22 grams carbohydrate, 5 grams fat, 48 mg sodium
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Winston Cookies
 Categories: Diabetic, Cooky/bars, Desserts
      Yield: 10 servings
 
    1/4 c  Shortening                        1/2 c  Flour
    1/4 c  Brown sugar                       1/4 ts Salt
      1    Egg yolk                            2 tb Diet raspberry spread
    1/2 ts Vanilla                        
 
  Cream shortening and sugar together.  Beat in yolk and vanilla.  Stir
  in flour and salt.  Roll dought into 20 balls and place on ungreased
  baking sheets.
  
  Dent the top with the end of a table knife.  Bake at 350F for 5 min
  then dent tops again.  Continue to bake another 5 min or until
  lightly browned. Spoon 1/2 tsp diet spread in depressions while still
  hot.
  
  Makes 20 cookies.  One serving = 2 cookies 1 Fruit & Veg Choice, 1
  Fats & Oils Choice
  
  Source:  Measure for Measure and Other "Stirring" Things Calgary
  General Hospital copyright 1984
  
  Shared by Elizabeth Rodier 4/93
  
  NOTE:  Double recipe can use either 2 yolks or one whole egg.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fortune Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 18 servings
 
      3    Egg whites                          1 ts Instant tea
    1/2 c  Sugar                               2 tb Water
    1/8 ts Salt                              1/2 c  Margarine, melted
    1/4 ts Vanilla                                  Fortunes on slips of paper
      1 c  All-purpose flour              
 
  Mix egg whites, sugar and salt thoroughly with spoon.  Mix in
  remaining ingredients, except fortunes.  Cover bowl with plastic wrap
  and chill for 30 minutes.
  
  Preheat oven to 350 F.  Grease baking sheet.  Have clean white cotton
  gloves ready to use when folding and shaping the hot cookies.  If
  gloves are not available, use two pieces of paper towelling folded to
  several thicknesses to protect fingers from the hot cookies.  Also
  have some clean muffin tins ready to hold baked cookies while they
  cool.
  
  Shape and bake 2 cookies at a time.  For each cookie, drop 1 teaspoon
  batter onto a baking sheet.  Spread the batter with back of spoon to
  make a 3-inch circle.
  
  Bake at 350F for 3 to 5 minutes, or until edges turn light brown.
  
  WORK VERY QUICKLY.  Remove one cookie with wide spatula to counter
  top. Place a fortune paper across center of cookie.  Using gloves or
  paper towelling, fold edge of cookie over to make a semicircle.  Hold
  cookie on the ends and place the middle of folded edge over top of
  muffin pan; bend ends down.  Place folded cookie carefully in a
  muffin cup to cool. Repeat process.  Makes 36 cookies.
  
  Serving of 2 cookies:  80 calories, 1/2 starch/bread, 1 fat exchange 2
  grams protein, 6 grams fat, 6 grams carbohydrate 84 mg sodium, 0
  cholesterol
  
  Source:  The Complete Diabetic Cookbook, P.J. Palumbo, M.D., and Joyce
  Margie with recipes by young cooks by Paul Margie, 1987 Mayo
  Foundation
  
  Shared but not tested by Elizabeth Rodier, Dec 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Stir-Fried Pork with Napa Cabbage
 Categories: Diabetic, Main dish, Diabetic, Vegetables
      Yield: 1 servings
 
      4 tb Beef broth                          4 c  Shredded Napa cabbage
    1/2 ts Minced garlic                     1/2 ts Salt
    1/2 ts Minced fresh gingerroot           1/2 ts Red pepper flakes
      1 lb Pork tenderloin, cut into           8    Green onions, chopped
  1 1/2    By 1/2-inch strips             
 
  Heat broth in a large nonstick frying pan or in a wok.  Stir-fry the
  garlic, ginger, and green onions for 1 minute.  Add pork and stir-fry
  until pink color is nearly gone, about 1 minute.  Mix in cabbage,
  cover, and continue cooking for 3-5 minutes or until cabbage is
  tender, stirring once. Season with salt and red pepper flakes to
  taste. 6 Servings 1 Serving: 3/4 cup Nutritive values per serving: 2
  gm. carbohydrates; 23 gm. protein; 4 gm. fat; 135 calories; 1.1 gm.
  fiber; 277 mg. sodium; 70 mg. cholesterol Food Exchanges per serving:
  3 Lean Meat Exchanges. Low-sodium diet: Omit salt.
  
  From: Fred Mueller                    Date: 08-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Refrigerator No-Cheese Cake
 Categories: Diabetic, Desserts, Cakes
      Yield: 1 servings
 
      4 lg (2 1/2 x 2 1/2-inches)          1 1/2 ts Grated lemon rind
           -graham crackers                    1    Egg white
      1 ts Margarine                         1/2 c  Instant nonfat dry milk
      1 tb Granulated gelatin                  2 tb Fresh lemon juice
    1/2 c  Cold water                      1 1/2 ts Pure vanilla extract
           -                                        -Sugar substitute
      2 c  Plain low-fat yogurt                     -equivalent to
           -Sugar substitute                   1 tb Sugar
           -equivalent to                      3    Maraschino cherries,
      1 tb Sugar                                    -halved, or 6
           -                                        -small strawberries for
    1/2 c  Iced water                               -garnish
 
  Put crackers in a plastic bag and tie top; crush with a rolling pin
  or jar to make fine crumbs.  Melt margarine in the bottom of a 8- or
  9-inch round cake pan.  Spread margarine evenly over bottom of pan.
  Sprinkle crumbs evenly on bottom only; press gently.  Chill in
  refrigerator.  Soak gelatin in cold water.  Heat over boiling water
  to dissolve the gelatin.  Combine yogurt and first measure of
  sweetener; beat at moderate speed with rotary beaters, adding
  dissolved gelatin gradually.  Chill until it is the consistency of
  unbeaten egg whites.  Meanwhile, place iced water, lemon rind, egg
  white, and dry milk powder in a large bowl.  Beat with rotary beaters
  until soft peaks form.  Add lemon juice, vanilla, and second measure
  of sweetener.  Beat at high speed until stiff.  Fold into partially
  set yogurt; blend very well.  Spoon mixture on top of crumbs in pan.
  Chill 4 hours or longer until set.  To unmold, loosen around edge of
  mold with thin spatula right down to bottom of pan.  Place larger
  plate upside down on top of mold.  Turn plate and pan over; cover top
  of pan for a few seconds with a hot cloth that has been run under hot
  water and then rung out.  Remove cloth and lift pan from mold.  When
  ready to serve, garnish with cherries or strawberries and cut into
  six equal slices. 6 Servings 1 Serving: 1/6 Cake Nutritive values per
  serving: 13 gm. carbohydrates; 8 gm. protein; 2 gm. fat; 104
  calories; 0.3 gm. fiber; 124 mg. sodium; 6 mg. cholesterol Food
  Exchange per serving: 1 Low-Fat Milk Exchange Low-sodium diets: This
  recipe is suitable. From: The Art of Cooking For The Diabetic
  
  From: Fred Mueller                    Date: 08-19-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Key Lime Pie
 Categories: Diabetic, Desserts, Pies
      Yield: 1 servings
 
MMMMM---------------------------FILLING-------------------------------
      1    Packet Knox Unflavored                   -(aspartame)
           -Gelatin                                 -sugar substitute
      3 tb Lime juice                          1    9-inch graham cracker
    1/2 c  Boiling water                            Crust
      9    1-gram packets Equal          

MMMMM-------------------------LIME ZEST------------------------------
           Thin lime slices                         Juice of 1 1/2 limes
      1 c  Evaporated skim milk                2 dr Green food coloring
      1 ts Vanilla                        
 
  Sprinkle gelatin over lime juice and let it stand for i minute.  Add
  boiling water and sweetener to gelatin mixture and stir until gelatin
  is dissolved.  Refrigerate about 45 minutes or until slightly
  thickened. Combine milk and vanilla and freeze 30 minutes.  Remove
  from freezer and whip at high speed until stiff.  Stir lime juice and
  food coloring into whipped milk.  (Save remaining 1/2 lime for
  garnish.)  Slowly blend gelatin mixture into whipped milk. Spoon pie
  filling into crust.  Chill until firm.  Garnish with lime zest and
  lime slices.  Cut into 8 even portions and serve 1 portion per
  serving. Nutritive value per serving: Food Exchange per serving: 1
  BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 111; CHO: 4gm; PRO: 5gm; FAT:
  130; LOW-SODIUM DIET: Use salt-free crust.
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Turkey Patties in Mushroom Wine Sauce
 Categories: Diabetic, Poultry, Main dish, Vegetables
      Yield: 1 servings
 
    1/2 lb Fresh mushrooms, sliced           1/2 ts Salt
    1/2 c  Chopped onion                       1 ts Italian herb blend
      2 ts Margarine                         1/2 c  Dry red wine
      1 lb Ground turkey                     1/4 ts Cracked pepper
      1    Egg                            
 
  Saute half the mushrooms and the chopped onion in margarine in a large
  frying pan.  Combine sauteed vegetables with turkey, egg, salt, and
  herbs. Shape turkey mixture into 4 patties.  Broil 3-5 minutes on
  each side until cooked through.  While patties are cooking, add
  remaining mushrooms, wine, and pepper to frying pan.  Simmer gently
  and serve sauce over patties. 4 Servings: 1 Serving: 1 Patty with
  Sauce Nutritive values per serving: 3 gm. carbohydrates; 23 gm.
  protein; 13 gm. fat; 0.5 gm. fiber; 359 mg. sodium; 89 mg.
  cholesterol Food Exchanges per serving: 3 1/2 Lean Meat Exchanges
  Low-sodium diets: Omit salt. Use unsalted margarine. Note: If you
  have a high cholesterol count, substitute EggBeaters for the egg.
  
  From: Fred Mueller                    Date: 08-21-93
  Nancy O'Brion Source: The Art of Cooking for the Diabetic bu Mary
  Abbott Hess, R.D., M.S. and Katharine Middleton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tuna Fish, Mushrooms, and Celery
 Categories: Diabetic, Fish, Vegetables, Casseroles, Main dish
      Yield: 1 servings
 
  6 1/2 oz (2) cans tuna chunk-style;          1 c  Thinly sliced celery
           -packed in water                  1/2 ts Salt
      3 tb All-purpose flour;                  4 oz (1)cn mushroom stems pieces
      2 c  Water at room temperature;               -drained
      3 tb Margarine;                               Whisper of pepper
    1/2 c  Instant dry milk;              
 
  Drain tuna well. Discard liquid and set tuna fish aside for later use.
  Place margarine in a 1 1/2 qt. saucepan.  Melt over moderate heat. Add
  celery and mushrooms and cook, stirring occasionally, over moderate
  heat until celery is limp. Add flour to vegetables and cook and stir
  until flour is dissolved. With a fork, mix water, dry milk, salt, and
  pepper to blend. Add to vegetables and cook and stir over moderate
  heat until smooth and thickened. Add tuna. Mix very lightly and serve
  hot using 3/4 cup per serving. Yield 4 cups - 6 servings
  Nutritive values per serving: 179 calories; 6 gm. carbohydrates;
  20 gm. protein; 8 gm. fat; 381 mg. sodium.
  Food Exchanges per serving: 1/2 milk, 2 lean meat Low-sodium diets:
  Omit salt. Use salt-free margarine.
  
  From: Fred Mueller                    Date: 08-21-93
  Nancy O'Brion's Note:
  Source: The New Diabetic Cookbook by Mabel Cavaiani,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken and Broccoli
 Categories: Diabetic, Poultry, Vegetables, Main dish
      Yield: 1 servings
 
MMMMM---------------------------SAUCE--------------------------------
      1 tb Cornstarch;                       1/2 c  Fat-free chicken broth;
      1 tb Sherry or fat-free chicken        1/8 ts Ground ginger;
           -broth                            1/8 ts Garlic powder;
      2 tb Soy sauce;                    

MMMMM--------------------------CHICKEN-------------------------------
      2 md Size chicken breast halves;         2 c  (6 oz) frozen boccoli cuts;
      1 tb Vegetable oil;                    1/2 c  Fat-free chicken broth
    1/2 c  Onions;                        
 
  2 medium-size chicken breast halves without skin or visible fat 1
  tbsp. vegetable oil 1/2 cup sliced onions 2 cups (6 oz.) frozen
  broccoli cuts 1/2 cup fat-free chicken broth Combine first 6
  ingredients and mix until smooth to form a marinade. Bone chicken
  breasts. Freeze bones for later use in broth and cut chicken into
  bite-sized pieces. Place in marinade and refrigerate for 1-4 hours.
  Drain well, reserving marinade for later use.
    Fry chicken in vegetable oil in heavy frying pan until clear and
  firm. Remove chicken from frying pan with a slotted spoon, leaving as
  much of the fat as possible still in the frying pan. Add onions and
  broccoli to the fat in the frying pan. Slice any larger pieces to
  about 1/2-inch thickness. Cook and stir about 1 minute or until
  broccoli is thawed.
    Add broth to vegetables, mix lightly, cover, and simmer for 5
  minutes or until the broccoli is crisp-tender. Add marinade and cook
  and stir over moderate heat until sauce is thickened and clear. Add
  chicken and reheat to serving temperature.  Serve 2/3 cup per serving
  over rice. Nutritive values per serving   194 CAL 9gm CHO 20gm PRO
  8gm FAT 1212mg NA without rice Food exchanges per serving:      1
  vegetable, 3 lean meat Low-sodium diets: Substitute 1/4 cup lemon
  juice for soy sauce and use 1/4 tsp. thyme instead of the ground
  ginger. The New Diabetic Cookbook by Mabel Cavaiani
  
  From: Fred Mueller                    Date: 08-22-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Cheese Pie
 Categories: Diabetic, Desserts, Pies, Fruits
      Yield: 1 servings
 
           -Cheese layer.....                       -not bake.
      8 oz Softened cream cheese               2 tb Granulated sugar
      1    Egg                                      -replacement
           -Pie layer...............           1 ts Vanilla
  1 1/2 c  Canned pumpkin                      1 c  Evaporated milk
      2    Eggs                                2 tb Granulated sugar
  1 1/2    Pumpkin pie spice                        -replacement
           -Prepare pie shell but do      
 
  For cheese layer, combine cream cheese, sugar replacement, vanilla
  and 1 egg in mixing bowl. Stir to mix well, spread in bottom of
  unbaked pie shell. For pie layer, combine pumpkin, milk, 2 eggs sugar
  replacement and spices in a mixing bowl, beating to blend thoroughly.
  Carefully pour over cheese layer. Bake at 350 degree for 65 to 70 min
  or until knife inserted comes out clean.
  
  From: Fred Mueller                    Date: 09-15-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Custard
 Categories: Diabetic, Desserts
      Yield: 1 servings
 
  2 1/2 c  Low fat milk                             -replacement
    1/4 ts Salt                                1 ts Vanilla
      3    Eggs                                     -nutmeg
      3 tb Granulated sugar               
 
   Combine milk, sugar replacement, salt, vanilla and eggs in large
  bowl. Beat to blend well.  Pour into six 1/2 cup individual baking
  dishes; sprinkle with nutmeg. Set cups in large baking pan. Add 1
  inch of water to pan. Bake custard at 350 degrees for 45 min. or
  until knife inserted in center comes out clean.
  
  From: Fred Mueller                    Date: 09-15-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fruit Cocktail Whip
 Categories: Diabetic, Desserts, Fruits
      Yield: 1 servings
 
      1 ts Unflavored gelatin                  3    Saccharin tablets, (1/4
      2 tb Water, cold                              -grain each)
      1 c  Water, boiling                    1/2 c  Fruit Cocktail, drained
      1 tb Lemon Juice                              -(DP)
 
  Sprinkle gelatin over cold water; let stand 5 minutes.  Add boiling
  water; stir until dissolved.  Add lemon juice and saccharin. Chill
  until mixture begins to set.  Beat until fluffy with rotary beater;
  fold in fruit cocktail.  Chill until firm. NOTE: Other
  dietetic-packed Fruit may be substituted for fruit cocktail.
  Liquid drained from fruit may be brought to boil and substituted
  for boiling water.
  For jellied Fruit Salad, omit beating, if preferred.
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Noodle Bake
 Categories: Diabetic, Pasta
      Yield: 1 servings
 
      2 oz Cheddar Cheese, cubed             1/2 c  Noodles, cooked
    1/4 c  Milk                                     -Salt
    1/2 c  Green beans, canned,                     -Pepper
           -drained                                 -Paprika
 
  Melt Cheese in milk in small saucepan over low heat; blend until
  smooth. Combine with beans, noodles, salt, and pepper. Place in
  individual casserole; sprinkle with paprika.  Bake in moderate oven
  (350 degrees F.) 25 minutes, or until brown. NOTE: Macaroni, rice, or
  spaghetti may be substituted for noodles.
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Custard
 Categories: Diabetic, Desserts, Fruits
      Yield: 1 servings
 
      3    Saccharin tablets, (1/4           1/8 ts Salt
           -grain each)                      1/4 ts Nutmeg
      1 tb Water, warm                       1/4 ts Cinnamon
    1/2 c  Milk                                     -dash
    1/2 c  Pumpkin, canned                          -Ginger
      1    Egg, well beaten               
 
  Dissolve saccharin in warm water.  Combine with remaining
  ingredients; Pour into custard cup. Place in shallow pan of hot
  water. Bake in moderate (350 degree F.) 45 minutes, or until knife
  inserted near edge of custard comes out clean.
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creamy Frosting for Family Favorite Cake
 Categories: Diabetic, Desserts, Cakes
      Yield: 1 servings
 
    1/2 c  Non-fat cottage cheese,           1/2 tb Diet margarine, melted
           -sieve                            1/2 c  Equal-Sugar twin
    1/8 ts Salt                                1 ts Vanilla
 
  Mix all ingredients.  Beat until smooth.  Spread on Cake.  Frosts one
  cake.
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bombay Chicken with Almonds
 Categories: Diabetic, Poultry, Main dish, Curries
      Yield: 1 servings
 
      1 ts Reduced-calorie margarine           1 t  Chicken-flavored bouillon
    1/4 c  Chopped almonds                          -granules
      2 ts Curry powder, divided               1 c  Boiling water
      1 c  Diced, unpeeled apple             1/2 c  Skim milk
    1/2 c  Chopped onion                       1 tb Lemon juice
    1/2 c  Sliced fresh mushrooms              1 c  Chopped, cooked chicken
      1 tb All-purpose flour              
 
  Melt margarine in a large skillet over medium heat; add almonds. Cook
  10 minutes or until almonds are golden brown, stirring frequently.
  Sprinkle almonds with 1 tsp curry powder; toss lightly to coat. Drain
  almonds on paper towels. Add apple, onion, and mushrooms to skillet;
  saute 5 minutes. Stir in remaining 1 tsp curry powder and flour. Cook
  over low heat 2 minutes, stirring frequently. 4. Dissolve bouillon
  granules in boiling water; add to skillet with milk and lemon juice.
  Cook over low heat 5 minutes or until smooth and thickened, stirring
  constantly. Add chicken; continue to cook over low heat, stirring
  constantly, until thoroughly heated. Yield: 5 servings Each serving
  amount: 1/2 cup Exchanges: 1 Medium-fat meat Cal 116, Fat 6gm, Carbo
  9gm, Prot 8gm, Sod 38mg, Chol 12mg Source: University of Alabama at
  Birmingham's, All New Cookbook for Diabetics and Their Families
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diet Blueberry Bread Pudding
 Categories: Diabetic, Desserts, Breads/bm
      Yield: 1 servings
 
      2 tb Sugar                               4    Slices Stale diet bread,
      1 tb Cornstarch                               -(w)
     10 pk Diet sweetener (1gr each)           1 tb Diet margarine, softened
    1/2 ts Grated orange peel                1/2 c  Evaporated skim milk
      1    Pint                                     -Blueberries, washed, stem,
           -                                        -sort
      1    Juice of 1/2 lemon             
 
  Combine the sugar, cornstarch, sweetener and orange rind, pressing
  out all the lumps.  Dump the blueberries into a 6-cup shallow
  casserole that has been lightly sprayed with non-stick vegetable
  cooking spray.  Dump the sugar mixture, add the lemon juice and toss
  well to mix.  With a potato masher, lightly mash the blueberries, set
  aside.  Butter the bread slices lightly on one side, stack the slices
  and cut into 1/2" cubes. Dump into the casserole and toss well to
  mix.  Bake the pudding at 350 F for 30 minutes, remove from oven, add
  the evaporated milk and stir well to mix. Return to the 350 F oven,
  and bake for 15 minutes more, uncovered. Served warm, topped, if you
  desire, with a little whole milk.
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Banana Pudding Splits
 Categories: Diabetic, Desserts, Fruits, Chocolate
      Yield: 1 servings
 
      1 c  Plain low-fat yogurt              1/2 oz Pistachios,coarsely
      1 pk Chocolate pudding mix,                   -chopped
           -low-fat(4)                       1/4 c  Thawed dairy whipped
      2    Medium bananas, peeled                   -topping
    1/2 ts Lemon juice                         4    Bing cherries, fresh*
 
  * If bing cherries are not available, use 4 maraschino cherries.
  In blender,process yogurt on high speed for 30 seconds, add pudding
  mix and process 1 minute, scraping down sides of container as
  necessary. Cut each banana into 6 diagonal slices and sprinkle with
  lemonjuice. Arrange 2 banana quarters into each of 4 goblets or
  dessert dishes, top with 1/4 pudding mixture.  Sprinkle each portion
  with 1/4 of the pistachios, then top each with 1 tablespoon whipped
  topping and 1 cherry.
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Candy Cups
 Categories: Diabetic, Candies, Chocolate
      Yield: 1 servings
 
           -Keywords: Brand/Mildred            1 lb Milkcote coating
 
  In the top of a double boiler, melt milkcote over hot, not boiling
  water. Paint sides and bottoms of candy cups or small baking cups
  with melted coating, using a good quality 1-inch brush.  Freeze until
  firm. Remove from freezer and fill to within 1/16-inch from the top
  with dietetic jellies, peanut butter filling, nut meats, raisins, or
  any filling a diabetic may eat.  Add milkcote to cover top and seal
  edges. Chill again until top is firm.  Store candies in their paper
  cups. Source: Ideals Candy Cookbook by Mildred Brand
  Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Melt-Away Mints
 Categories: Diabetic, Candies, Chocolate
      Yield: 1 servings
 
  1 1/2 lb Milkcote chocolate coating        2/3 c  Melted vegetable shortening
           -finely chopped                     3    Or 4 drops Peppermint oil
 
  Milkcote chocolate In the top of a double boiler, melt milkcote
  coating over hot, not boiling, water. Add shortening and peppermint,
  a little at a time, beating well after each addition. Chill chocolate
  mixture in the refrigerator until of a soft custard consistency.
  Place in a mixing bowl and beat for 30 seconds. DO NOT OVERBEAT. Pour
  into a waxed paper-lined 10 x 13-inch pan. Cover with waxed paper and
  tap pan to level mixture. Place in refrigerator until firm but not
  hard.  Cut into squares. Dip in melted and cooled milkcote coating.
  Makes about 100 pieces. Source: Ideals Candy Cookbook by Mildred
  Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Peanuts
 Categories: Diabetic, Chocolate, Nuts/grains, Candies
      Yield: 1 servings
 
      1 lb Whitecoat chocolate coating       1/2 c  Peanut butter
 
  In the top of a double boiler, melt coating over hot, not boiling,
  water. Add peanut butter and blend until smooth. Fill peanut molds
  almost full and chill in freezer until firm. Turn over and tap
  peanuts from molds. Makes about 75 peanuts. Source: Ideals Candy
  Cookbook by Mildred Brand Copyright-MCMLXXIX By Mildred Brand,
  Milwaukee, Wis. 53201
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diatetic Cream Cheese Balls
 Categories: Diabetic, Candies, Chocolate
      Yield: 1 servings
 
      1 pk (8 0z. size) cream cheese                -Milkcote or whitecoat
    3/4 c  Finely chopped pecans                    -chocolate
 
  Cream the cream cheese and add pecans.  Chill until cheese will form
  balls. Dip balls into melted whitecoat or milkcote chocolate coating.
  Makes about 25 balls. Source: Ideals Candy Cookbook by Mildred Brand
  Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diatetic Bark Candy
 Categories: Diabetic, Chocolate, Candies
      Yield: 1 servings
 
           -Keywords: Brand/Mildred            1 c  Crunchy cereal
      1 lb Milkcote or whitecoat                    -Watermelon seeds or any
           -chocolate                               -other crunchy food
 
  In the top of a double boiler, melt coating over hot, not boiling,
  water. Add cereal and seeds.  Blend together thoroughly, then pour
  onto waxed paper and spread thinly.  Let stand until firm.  Break
  into pieces. Source: Ideals Candy Cookbook by Mildred Brand
  Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diatetic Candy Suggestions
 Categories: Diabetic, Chocolate, Candies
      Yield: 1 servings
 
 
  Raisins dates, or half pecans or walnuts may be dipped in diatetic
  chocolate coating, separated and placed on waxed paper and chilled
  until firm. Clusters may be made by mixing the melted coatings with
  raisins, nuts, or cereals. Place on waxed paper, chill until firm.
  Strawberries may be partially or entirely dipped in coating.  Serve
  the same day as dipped. Source: Ideals Candy Cookbook by Mildred
  Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Cookies
 Categories: Diabetic, Cooky/bars, Desserts
      Yield: 1 servings
 
    1/2 c  Shortening/promise                  1 ts Baking soda
           -margarine                          1 c  Grated apple
      1    Egg                               1/2 ts Salt
      2 tb Sweet 'n' low                       1 ts Cinnamon
      1 tb Butter                            1/2 ts Nutmeg
    1/2 c  Buttermilk/sour cream             1/4 ts Ground cloves
      2 c  Flour                               1 tb Vanilla
 
  Cream shortening, egg, sugar substitute and butter; add buttermilk
  and mix in flour and baking soda, apple, salt, cinnamon, nutmeg,
  soda, cloves and vanilla.  Drop on greased cookie sheet. Bake 7-8
  minutes at 375 degrees.
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Blueberry Muffins
 Categories: Diabetic, Bisquick, Breads/bm
      Yield: 1 servings
 
      2 c  Bisquick                            1    Egg
    1/4 c  Artificial sweetener                1 c  Fresh blueberries
           -(equivalent to 6 tb sugar)         2 ts Grated lemon peel
      1 c  Commercial sour cream          
 
   Preheat oven to 425 F (210 C) and grease 12-cup muffin pan.  Combine
   Bisquick and 1/4 cup artificial sweetener.  Make a well in centre of
   mixture and add sour cream and egg all at once. Beat with a fork
  until
   all ingredients are well combined.  Gently fold in fresh blueberries.
   Put 1/4 cup of batter into each muffin cup. In a small bowl, combine
   lemon peel and 2 tablespoons artificial sweetener. 8. Sprinkle peel
   and sweetener mix over batter in each muffin cup. Bake on centre
   shelf for 20 to 25 minutes, or until golden brown. These muffins are
   best served hot. Exchange per serving: 1 bread, 1 fat
   1 serving equals 119 calories Makes 12 muffins
   Source: The Muffin Baker's Guide By Bruce Koffler
  
   From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Date Nut Cookies
 Categories: Diabetic, Cooky/bars, Desserts
      Yield: 1 servings
 
      1 c  Diabetic Orange Marmalade           1 c  Chopped Dates
      1 ts Baking Soda                       1/2 ts Cinnamon
    1/2 c  Shortening                          1 c  Nuts
      2 c  Flour                               1 ts Vanilla
      1    Egg                            
 
  Mix all ingredients together well.  Drop by teaspoon on greased
  sheets. Bake 8-10 minutes in a 350oF preheated oven.  Makes 36
  cookies. Source: "The Yankee Kitchen" 03-26-93 (#4) [Dorothy]
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Cream Mousse
 Categories: Diabetic, Desserts, Chocolate
      Yield: 1 servings
 
      1 pk (1-oz) Low cal                    1/2 ts Butter flavoring
           -chocolate pudding                  1    Egg white
  1 1/2 c  Skim milk                           2 ts Fructose
    1/2 ts Grand mariner                  
 
       4 Tb  Prepared low calorie topping
  In small bowl, combine pudding mix and milk.  Microwave at HIGH 5-7
  minutes, or until slightly thickened, stirring 2-3 times.  Stir in
  Grand Mariner and butter flavoring. Cover top of pudding with wax
  paper.  Let cool. In small bowl combine egg white and fructose.  Whip
  until egg whites form stiff peaks. Fold in pudding. Spoon in serving
  dishes, chill. Serve with low-calorie whipped topping. From
  "Microwaving on a Diet" by Barbara Methven.
  
  From: Jeffrey Dean                    Date: 12-06-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Dietetic Candy Suggestions
 Categories: Diabetic, Candies, Chocolate
      Yield: 1 servings
 
           -Keywords: Brand/Mildred       
 
  Raisins dates, or half pecans or walnuts may be dipped in dietetic
  chocolate coating, separated and placed on waxed paper and chilled
  until firm. Clusters may be made by mixing the melted coatings with
  raisins, nuts, or cereals. Place on waxed paper, chill until firm.
  Strawberries may be partially or entirely dipped in coating.  Serve
  the same day as dipped. Source: Ideals Candy Cookbook by Mildred
  Brand Copyright-MCMLXXIX By Mildred Brand, Milwaukee, Wis. 53201
  
  From: Jeffrey Dean                    Date: 11-18-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Greek Christmas Bread Abm
 Categories: Diabetic, Vegetarian, Breads/bm
      Yield: 15 servings
 
MMMMM----------------HOLIDAY CB; AMER DIABETES AS---------------------
      1 pk (or 1 tablespoon) Active Dry        1    Egg
           -Yeast                            1/4 c  Milk
    1/4 c  Warm Water (110 to 115            1/4 c  Vegetable Oil
           -degrees)                       1 1/2 c  Whole Wheat Flour
    1/3 c  Sugar                               1 c  All-Purpose Flour
      1 ts Ground Cardamom                   1/4 c  Golden Raisins
    1/4 ts Salt                              1/4 c  Walnuts, chopped
 
  Dissolve the yeast in the warm water.  Combine the sugar, cardamom,
  salt, egg, milk and oil in a large bowl.  Mix well.  Add the yeast
  mixture, flours, raisins and nuts. Mix well. Add enough extra flour
  to make soft dough. Turn the dough out onto a floured surface and
  knead until smooth and elastic, about 5 minutes. Shape into a round
  loaf.
  
  Put the dough into a lightly-oiled 8-inch-round cake pan.  Cover with
  a damp towel and let rise in a warm place until doubled in bulk,
  about 1 hour. Bake in a 350-degree oven 35 to 40 minutes, or until
  brown.
  
  One Serving = Calories: 147 Carbohydrates: 22 Protein: 4 Fat: 6
  Sodium: 40 Potassium: 101 Cholesterol: 18
  
  Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange
  
  Posted 09-08-93 by BOB EMERT on C-Cooking
  
  From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$
  71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Homemade Mincemeat
 Categories: Diabetic, Fruits, Vegetables
      Yield: 36 servings
 
      6    Green tomatoes, chopped           1/2 ts Allspice
      6    Tart apples, chopped              1/2 ts Ground ginger
      1 c  Currants                          1/4 c  Vinegar
      1 c  Raisins                             1 tb Grated orange peel
      3 ts Ground cinnamon                   1/2 c  Unsweetened orange juice
      1 ts Ground cloves                  
 
  Combine all ingredients in a large, heavy pot.  Simmer until thick.
  Makes about 3 quarts.  Freeze mincemeat in one-cup portions.
  
  1/3 cup serving = 44 calories, 1 Fruit & Vegetable choice .6 grams
  protein, .2 grams fat, 11.3 grams carbohydrate, 1 gram fiber Cookies
  Naturally by Shirley Hartung, Kitchener, Ontario 1989
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chili Sauce (Sugar Free)
 Categories: Diabetic, Sauces, Chili
      Yield: 6 =1/2 pints
 
      3 qt Tomatoes;                                -(about 2 medium)
           -peeled, chopped                    2 ts Salt
           -(about 18 medium)                3/4 ts Cinnamon
      2 c  Chopped green peppers;            3/4 ts Cloves
           -(about 2 medium)                   2 c  Vinegar
      2 c  Chopped onions;                     3 tb Liquid artificial sweetener
 
  Combine all ingredients in a large sauce pot.  Bring to a simmer.  It
  may require 3 to 4 hours of cooking time.  When the mixture reaches
  the desired thickness, pour hot, into hot jars, leaving 1/4 inch head
  space. Adjust caps.  Process 15 minutes in boiling water bath:  yield
  about 6 half pints. 1 Tbsp. = 6 calories
  
  From: Ball Blue Book Shared By: Pat Stockett
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Soup
 Categories: Diabetic, Chocolate, Side dishes, Soups/stews, Crockpot
      Yield: 4 - 5 folks
 
    1/2 c  + 1 tb sugar;*                           (of course, we use low-fat)
           -sugar sub may be used!             3    Slices bread;8
      5 tb Flour;                            1/4 c  Stick butter;
      2 tb Cocoa;                                   -=OR=-
      4 c  Milk;                             1/4 c  Margarine;*
 
  Combine sugar, flour and cocoa.  Put under broiler and brown, stirring
  frequently.  Add a little milk until cramy.  Heat the remainder of the
  milk to boiling point.  Slowly add a little until creamy.  Heat the
  remainder of the milk to boiling point.  Slowly add the cold milk mix,
  bring again to boiling point.   Add vanilla and salt to taste (about
  1/2 teaspoon vanilla and dash of salt).  Cube the bread and fry
  golden brown in the butter. Add the toasted bread at serving time.
  Note: This is what you fix for your kids (even us big kids) on a cold
  winter's day.  They (and we) love it for lunch.
  *(If the sugar substitute and fat substitute are made)
  Food Exchange per serving:  1 LOW-FAT MILK EXCHANGES + 1 STARCH/BREAD
  EXCHANGE + 1 FAT EXCHANGE
  
  Source: The Ranch House Cookbook: Officers' Wives' Club Camp
  Pendleton, Califorina
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Crunchy Cereal Bar
 Categories: Diabetic, Snacks, Cooky/bars
      Yield: 18 servings
 
    1/4 c  Margarine                           2 c  Crumbled shredded wheat bis.
    1/3 c  Brown sugar, packed               1/2 c  Chopped walnuts
      1 lg Egg                                 1 c  Raisins
 
  In a microwave-safe dish, combine the margarine and brown sugar.
  Microwave on high about 1 minute to melt the margarine.  Beat in the
  egg when the sugar mixture has cooled, about 5 minutes.
  
  Add the shredded wheat, walnuts, and raisins.  Stir until well mixed.
  Pat into the bottom of a 5 inch square microwave safe dish. Microwave
  on High about 4-6 minutes.  Let stand for at least 10 minutes before
  cutting into bars.
  
  To prepare in a conventional oven, preheat oven to 375 F.  Cream
  together margarine and brown sugar.  Beat in egg and add the rest of
  ingredients. Pat mixture into bottom of an 8 inch square pan.  Bake
  for 15-18 minutes or until the top is browned.  Let stand 5 minutes
  before cutting into 18 bars.
  
  1 bar = 198 calories, 1 starch/bread, 1 fruit, 2 fat exchanges 2 grams
  protein, 29 grams carbohydrate, 12 grams fat, 87 mg sodium
  
  Quick & Easy Diabetic Menus by Betty Wedman, 1993 Shared by Elizabeth
  Rodier April 1994.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Kiwifruit & Strawberries
 Categories: Diabetic, Fruits, Desserts, Side dishes
      Yield: 4 sweet ones
 
      2    Kiwifruit;                               -consentrates with 1 tb
      2 c  Strawberries; fresh*                     -water
      1 tb Onrange juice; frozen mixed         1 ts Pine nuts; toasted
 
  * Raspberries, blueberries or blackberries may be substitued for the
  strawberries.
  
  Peel kiwifruit and slice in thin rounds.  Arrange on dessert plates.
  Wash, hull and slice the strawberries and arrange them over the
  kiwifruit. Drizzle orange juice over each dish and top with pine nuts.
  
  Food Exchange per serving: 1 FRUIT EXCHANGE; CAL: 54; CHO: Omg; CAR:
  12g; PRO: 1g; SOD: 3g; FAT: 1g
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Frost
 Categories: Diabetic, Fruits, Desserts, Cheese
      Yield: 4 sweet ones
 
  1 1/4 c  Plain low-fat yogurt;                    -concentrate
    1/4 c  Part-skin ricotta cheese;                Garnish
      2 c  Frozen strawberries; (no                 Extra strawberries for
           -sugar added)                            Few sprigs fresh mint;
      1 ts Pure vanilla extract;                    -(optional)
      1 tb Frozen orange juice;           
 
  In a blender or a food proccessor fitted with metal blade, place
  yogurt, ricotta, strawberries, vanilla and orange juice; process
  until smooth. Spoon into parfait glasses and garnish with berries and
  a mint sprig, if disired.  Serve at once.
  Food Exchange per serving: 1/2 MILK EXCHANGE + 1/2 FRUIT EXCHANGE;
  CAL: 81; CHO: 6mg; CAR: 13g; PRO: 5mg; SOD: 72mg; FAT: 1g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Brunch Pizza
 Categories: Diabetic, Kids, Cheese, Breads/bm, Meats
      Yield: 1 pizza
 
    1/2 lb Boiled Ham, sliced                1/4 c  Low-fat Milk
      8 oz Part Skim Mozzarella Cheese,          pn Dried Oregano
           Grated                                   Pizza Crust, prepared or
      2    Eggs                                     Homemade
 
  Pat the pizza dough out on a 13- by 9-inch pan, baking, sheet or a
  round pizza pan.  Cut the ham into strips and put them on the dough.
  Sprinkle on the cheese.
  
  Combine the eggs and milk in a bowl and beat to blend.  Pour the eggs
  over the dough and sprinkle on the oregano.  Bake in a 375-degree
  oven for 20 to 30 minutes.
  
  One Serving = Calories: 277 Carbohydrates: 15 Protein: 19 Fat: 15
  Sodium: 785 Potassium: 206 Cholesterol: 145
  
  Exchange Value: 1 Bread Exchange + 2 Medium-Fat Meat Exchanges + 1 Fat
  Exchange
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
  
  Posted from the Echo's Library 04/19/94 by Frank Skelly
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Basil Pork Chops
 Categories: Diabetic, Meats, Main dish
      Yield: 4 servings
 
      4    Lean center-cut pork chops          1 ts Dried basil
           (1 1/4 lbs.)                      1/2 ts Salt
      1 c  V-8 Juice                           1 ts Coarsely ground black pepper
 
  Trim and discard excess fat from chops.  In a large frying pan, brown
  chops without added fat.  When chops are browned, add other
  ingredients. Cover tightly and simmer 40 minutes or until tender.
  Turn meat occasionally and add a few tablespoons of water if
  necessary to prevent burning.
  
  1 Serving: 1 Chop Plus 1 Tbsp. Sauce
  
  Nutritive values per serving: 3 gm. carbohydrates; 25 gm. protein; 14
  gm. fat; 240 calories; 0.7 gm. fiber; 521 mg. sodium; 91 mg.
  cholesterol
  
  Food Exchange per serving: 3 Medium-Fat Exchanges + 1 Vegetable
  Exchange.
  
  Low-sodium diets: Omit salt.  Substitute unsalted V-8 Juice.
  
  Courtesy of Shareware RECIPE CLIPPER 1.1
  
  Posted from the Echo's Library 04/19/94 by Frank Skelly
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cottage Cheese Vegetable Casserole
 Categories: Diabetic, Casseroles, Main dish, Vegetables, Pasta
      Yield: 2 servings
 
      1 c  Thinly sliced carrots             1/2 c  Skim milk
    1/2 c  Chopped onion                     1/2 ts Salt
      1 tb Reduced calorie margarine         1/2 ts Basil
    1/2 c  Sliced mushrooms                  1/4 ts Thyme
      1    (8 ounce) package noodles,        1/8 ts Pepper
           -cooked and drained                      Parsley sprigs (opt.)
      2 c  Low-fat cottage cheese         
 
  Yield 12 servings - 1/2 C ea. Each serving may be exchanged for: 1
  Bread, 1 Low-Fat Meat
  
  Combine carrots, onion and margarine in non-stick skillet; cook on
  medium heat until tender. Add mushrooms and cook 5 minutes; set aside
  Combine remaining ingredients, except parsley, in large bowl; stir in
  cooked vegetables. Turn mixture into nonstick 2 Qt. casserole. Cover
  and bake at 350 for 30 minutes or until bubbly. Garnish with parsley
  before serving, if desired.
  
  Posted from the Echo's Library 04/19/94 by Frank Skelly
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Zero Salad Dressing
 Categories: Diabetic, Dressings
      Yield: 2 servings
 
    1/2 c  Tomato juice                      1/8 ts Oregano
      2 tb Lemon juice or vinegar              1 ds Pepper
      1 tb Minced onion                        1 ds Garlic powder (optional)
    1/8 ts Salt                           
 
  Yield: 1/2 C Each serving: 2 Tbsp Free Food (up to 2 servings per day)
  
  Combine all ingredients in jar with tightly fitted top. Refrigerate
  several hours. Shake well before using.
  
  Note: This dressing may be kept for several weeks refrigerated in a
  closed container.
  
  Courtesy of Shareware RECIPE CLIPPER 1.1
  
  Posted from the Echo's Library 04/19/94 by Frank Skelly
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Tart
 Categories: Diabetic, Fruits, Desserts
      Yield: 8 sweet ones
 
      1    Graham Cracker pie shell;           1 ts Orange rind; grated freshly
      2 c  Low-fat milk;(2%)                   2 c  Strawberries; cleaned &
  1 1/8 oz (1 pkg) sugar-free vanilla               Hauled( other berries maybe
           -instant pudding mix;                    -substituted
 
  Use an 8- or 9-inch tart pan with removeable bottom.  Firmly pat
  gramham cracker pie shell into tart pan.  Set aside.  Blend milk with
  instant pudding mix in deep bowl using a whisk or an electric mixer.
  Continue mixing at low speed for 1 minute or until pudding is
  dissolved.  Add grated orange rind. Let stand for 5 minutes and pour
  into pie shell. Let stand for 15 minutes or until set.  Arrange
  strawberries or other berries decoratively over pudding shortly
  before serving. Ford Exchanges per serving:  1 STARCH EXCHANGE + 1
  FAT EXCHANGE; CAL: 134; CHO: 18g; PRO: 3g; FAT: 5g; SOD: 320mg; CHO:
  1mg;  LOW-SODIUM DIET; This recipe is suitable for occasional use.
  Use unsalted margarine in pie shell.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Graham Cracker Pie Shell
 Categories: Diabetic, Pies
      Yield: 9 " crust
 
      7 lg Plain graham wafers; ( each         3 tb Margarine; melted
           -2 1/2" X 5")                  
 
  Break graham wafers into small pieces, place in a plastic bag, fasten
  opening with a bag tie, and press with a rolling pin or a large jar to
  make crumbs.  Continue until all crumbs are fine (total of 1 1/4
  cups). Empty into bowl. Melt the margarine, add to crumbs, and mix
  well with a fork. Set aside 2 tb to use later as the garnish on the
  pie filling. Using the back of a spoon, press remainder of crumb
  mixture evenly on bottom and sides of a 9" pie plate. Chill in
  refrigerator for 3 hours or longer before filling.
  Food Exchange per serving: (crust only) 1 FAT EXCHANGE + 1/2 STARCH
  EXCHANGE; CAL: 86; CHO: 9g; PRO: 1g; FAT: 5g; SOD: 108mg; CHO: 0mg;
  LOW-SODIUM DIETS:  Use unsalted margarine.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Custard
 Categories: Diabetic, Desserts
      Yield: 1 servings
 
  2 1/2 c  Low fat milk                        3 tb Granulated sugar
           -                                        -replacement
    1/4 ts Salt                                1 ts Vanilla
      3    Eggs                                     -nutmeg
 
   Combine milk, sugar replacement, salt, vanilla and eggs in large
  bowl. Beat to blend well.  Pour into six 1/2 cup individual baking
  dishes; sprinkle with nutmeg. Set cups in large baking pan. Add 1
  inch of water to pan. Bake custard at 350 degrees for 45 min. or
  until knife inserted in center comes out clean.
  
  From: Fred Mueller                    Date: 09-15-93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peter's Favorite Strawberries
 Categories: Diabetic, Fruits, Desserts
      Yield: 4 sweet ones
 
      1 pt Very Red strawberries; ripe              Sugar substitute equivalent
      1 md Orange;                                  To 1 tablespoons sugar;
      2 tb Orange juice;                            (optional)
      2 tb Sweet vermouth;                
 
  Wash and hull strawberries; cut in half.  Slice ends off orange;
  quarter orange lengthwise and slice orange wedges crosswise with
  rinds left on, as thin as possible.  Put strawberries and oranges in
  a bowl; mix well.  Mix together the orange juice and sweet vermouth
  and drizzle over fruit mixture; stir to mix.  Check to see if berries
  have enough natural sweetness for your taste; if not, add sweetener.
  Cover bowl and chill in refrigerator 2 hours before serving; stir
  gently several times to blend flavors.
  Food Exchanges per serving: 1 FRUIT EXCHANGE; CAL: 56; CHO: 11g; PRO:
  1g; FAT: 0g; SOD: 1mg; CHO: 0mg; LOW-SODIUM DIETS: This recipe is
  excellent.
  
  Source: The Art of Cooking for the Diabetic by Mary Abbott
  Hess,R.D.,M.S. and Katharine Middleton
  Brought to you and your via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Yogurt Cooler
 Categories: Diabetic, Fruits, Desserts, Snacks
      Yield: 2 sweet ones
 
      1 c  Strawberries; sliced                1 c  Sparkling mineral water;
    1/2 c  Plain nonfat yogurt;                     Or sletzer or club soda
 
  Combine ingredients in a blender or food processor, process until
  smooth. Pour into chilled glasses and serve.
  Food Exchange per serving: 1/2 NONFAT MILK EXCHANGE; CAL: 54; PRO: 4g;
  CAR: 10g; FAT: TRACE; CHO: 1mg; SOD: 70;
  
  Souce: Joslin Diabetes Gourmet Cookbook by Bonnie Sander Polin, Ph.D.
  and Frances Towner Giedt.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fresh Fruit Medley
 Categories: Diabetic, Fruits, Desserts
      Yield: 4 servings
 
      1 sm Apple; peeled and diced             2 tb Part-skin ricotta cheese:
     12 md Size bananas; sliced              1/8 ts Ground ginger;
      1 sm Orange; sectioned                 1/8 ts Ground cinnamon;
    1/2 c  Seedless grapes;                  1/2 ts Pure vanilla extract;
      1 tb Frozen orange juice;              1/2 ts Pure vanilla extract;
           -concentrate;                       4    Walnut halves;
    1/4 c  Low-fat yogurt;                
 
  Place all fruit in a bowl and mix in frozen orange juice concentrate.
  In a blender, combine yogurt, ricotta, ginger, cinnamon and vanilla.
  Portion the friut into dessert bowls, top each with yogurt-ricotta
  sauce and garnish with a walnut half.
  
  Other fruits may be substituted, such as melon, kiwifruit,
  strawberries, blueberries, pears, or pineapple.  The fruit medley may
  also be served without topping.
  Food Exchange per serving: 1 FRUIT EXCHANGE + 1/2 FAT EXCHANGE; CAL:
  87; CHO: 2mg; CAR: 17g; PRO: 2g; SOD: 20mg; FAT: 2g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Double-Chocolate Oatmeal Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 36 servings
 
      1 c  Sugar                             1/2 c  Whole-wheat flour
      1 c  (2 sticks) margarine              1/4 c  Cocoa
      1    Large egg                           2 c  Rolled oats
    1/4 c  Water                             1/2 ts Baking soda
      1 ts Vanilla                           1/2 c  Semisweet chocolate chips
  1 1/4 c  All-purpose flour              
 
  Cream sugar and margarine together at medium speed until light and
  fluffy. Add egg, water, and vanilla, and mix at medium speed for 30
  seconds, scraping down the bowl before and after adding egg, water
  and vanilla. Stir flours, cocoa, oatmeal, baking soda and baking
  powder together to blend ; add to egg mixture.  Mix to medium speed
  to blend and then add chocolate chips. Drop dough by 1 1/2
  tablespoonfuls onto cookie sheets that have been sprayed with pan
  spray or lined with aluminum foil. Bake at 350 for 12 to 14 minutes,
  or until cookies are not quite firm; do not over bake, or cookies
  will be too hard. Remove them to a wire rack and cool to room
  temperature. Yield: 36 servings (36 cookies) Food exchanges per
  serving: 1 bread and 1 fat Calories: 120, CHO: 15g, PRO: 2g, FAT 6g,
  Na: 77 mg, Cholesterol 8mg
  
  Source: Desserts for Diabetics by Mabel Cavaiani, R. D. Brought to
  you and yours via Nancy O'Brion and her Meal-Master. From the files
  of Al Rice, North PoleAlaska,  Feb 1994
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Rice Pudding
 Categories: Diabetic, Rice, Desserts
      Yield: 4 sweet ones
 
      1 c  Low-fat milk;                       3 pk Of sugar substitute;
      1    Packet butter buds;                 1 ts Lemon peel; grated
      2    Eggs;                               1 ts Vanilla;
      2 tb Sugar;                            1/2 ts Uncooked brown rice;
           -=OR=-                            1/4 c  Raisins;
 
  Preheat ovenm to 325 degrees.  Heat milk in saucepan.  Add Butter
  Buds and stir unitl dissolved.  Heat until mixture simmers.  Remove
  from heat.  In separate bowl, beat eggs unmitl frothy.  Add sugar,
  lemon peel, vanilla and nutmeg.  Add to milk mixture.  Add rice and
  raisins.  Mix well.  Pour into 1-quart baking dish.  Sprinkle with
  additional nutmeg.  Bake for 30 minutes, or until knife inserted near
  center comes out clean.
  
  Source: Cooking for the Health Of It by Gail L. Becker, R.D.
  Brought to you and yours via Nancy O'Brion and Her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Red Cabbage with Diced Apples
 Categories: Diabetic, Vegetables, Side dishes, Fruits
      Yield: 6 sweet ones
 
      4 c  Cabbage; thinly sliced              1    Chicken-flavor bouillon cube
      1    Green apple; peeled cored         1/8 ts Allspice;
           -diced                              1 ds Pepper
    1/4 c  Onion; diced                      3/4 c  Water;
      2 tb Lemon juice;                        2 pk Sweet 'N Low
 
  Combine all ingredients except water and Sweet 'N Low in large
  saucepan. Add water.  Cover and simmer 20 minutes, or until cabbage
  is tender.  Stir in Sweet 'N Low.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1/4 FRUIT EXCHANGE?
  
  Serving size (1/2 cup): Cal: 35; Protein 1gm; Car: 8gm; Fat: trace
  Protein: 1gm; Sod: 175mg;
  Cooking for the Health Of It by Carl Becker, R.D.
  Brought to you and your via Nancy O'Brion and Her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Garlic Potatoes
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 6 nice folks
 
      4 lg Pink potatoes                       6 tb Margarine;
      6 tb Butter;                             3 cl Garlic
           -=OR=-                                   Salt & pepper to taste
 
  Peel potatoes.  Gently boil salted water until barly tender.  Drain.
  Put drained potatoes back into pan and shake over heat until they
  appear to have flours on the outside.  Cool and thinly slice.  Melt
  butter in large skillet.  Add garlic through press.  Season with salt
  and pepper.  Add potatoes to skillet.  Turn them about in the butter
  then press together to form a large flat cake.  Cover slow heat.
  Turn the whole mass with a spatula fairly frequently until a nice
  brown crust has formed.  Serve hot. Makes 6 servings.
  Food Exchanges per servings: 1 STARCH/BREAD EXCHANCE + 1 FAT EXCHANGE
  (If you make the potatoes medium which would about 1/2 cup for
  Starch/bread exchange & cut back on the oil by using a pan spray and
  use 1 fat exchange per serving. This is really a dish that Bert would
  enjoy).
  
  Vegetable Cookbook by Paul Mayer and Nitty Gritty Productions
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Celery Slaw
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 sweet ones
 
      3 c  Celery; thinly sliced               2 tb Sugar(used sugar substitute)
    1/2 c  Carrots; grated                   1/2 ts Salt;
      1    Apple; unpeeled, cored, and         2 tb Vinegar;
           -diced                            1/2 c  Walnuts; coarsely chopped
    1/2 c  Mayonnaise;(low-cal)                     -(optional)
 
  Combine celery, carrots, and apples.  Thoroughly blend remaining
  ingredients and fold into celery mixture.  If desired, fold in
  walnuts or sprinkle over top as a gamish.  Chill at least 30 minutes
  before serving in lettuce-lined bowl.  Delightly crunchy!
  Food Exchange per serving: 1 FAT EXCHANGE + 1/4 FRUIT EXCHANGE (IF YOU
  USED THE BIGGEST APPLE EVER). I would cut this recipe down to make
  this be 1 fat exchange for me and use sugar substitute. Could be used
  as a  side dish for the vegetarian.
  
  Source: Women's Circle for Cooks on the Go by WHOM
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sesame Chicken with Broccoli
 Categories: Diabetic, Side dishes, Main dish, Vegetables
      Yield: 4 servings
 
      1 c  Chicken breast; skinned           1/2 c  Onion; chopped
           -bonned & cut into cubes;           5 tb Orange juice; concentrate
      1 c  Chicken seasoning;                1/4 c  Water
    1/2 ts Paprika;                            1 lb Broccoli; coarsely chopped
      1 ts Ginger root; minced                 1    Lemon;
      2 tb Toasted sesame seeds;          
 
  Combine all ingredients except broccoli and lemon in bowl, cover and
  marinated for at least 30 minutes. Heat wok or skillet over medium
  hight heat. Stir-fry chicken mixture and broccoli for 15 minutes or
  until broccoli is just tender.  Do not overcook.  Serve with fresh
  lemon wedges. Food Exchange per serving:  1 LEAN-MEAT EXCHANGE + 1
  VEGETABLES EXCHANGE 1 FAT EXHANGE(Sesame seeds has some oils), + 1/4
  FRUIT EXCHANGE
  
  Health Eating Guide & Cookbook by Georage Mateljan
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: All Purpose Seasoning
 Categories: Diabetic, Herb/spice, Herb/spice
      Yield: 1 see below
 
      2 tb Minced dehydrated onion;            1 ts Spearmint;
      2 tb Seasame seeds;                      1 ts Spearmint;
      2 tb Parsley flakes;                     1 ts Bay leaf powder;
      2 ts Oregano;                          1/2 ts Dill seed;
      2 ts Garlic powder;                    1/2 ts Thyme;
      1 ts Celery seed;                      1/2 ts Coriander;
      1 ts Marjoram;                         1/2 ts Dry mustard;
      1 ts Dried basil;                      1/2 ts Rosemary;
 
  In a blender, blend dehydrated onion into finer pieces.  Add remaining
  herbs.  Blend to mix well, but do not make into a powder.  To keep
  herbs fresh, store in shaker top bottle with tight fitting lid.
  
  Can be used on all cooking, and at the table too to be used instead of
  salt.  This is also bottled as commerical product called "Instead of
  Salt" All Purpose Herb Seasoning, if you want to save time.
  
  Yield: 1 3/4 oz or 9 3/4 tablespoon or 29 1/2 teaspoon.
  
  Source: Heathier Eating Guide & Goodbook by George Mateljan
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Swedish Cardamom Braid Abm
 Categories: Diabetic, Vegetarian, Breads/bm
      Yield: 12 servings
 
MMMMM------------------HOLIDAY COOKBOOK; WEDMAN-----------------------
      2 tb Yeast                             1/4 c  Vegetable Oil
    1/2 c  Lukewarm Water (105 to 110          1    Egg
           -degrees)                       3 1/2    To 4 c Flour
    1/2 c  Milk, scalded                       1 ts Ground Cardamom
    1/4 c  Sugar                             1/2 c  Raisins, dark or golden
    1/2 ts Salt                           
 
  Combine the yeast and the lukewarm water.  Let stand until dissolved.
  Pour the hot milk over the sugar to dissolve it.  Pour the hot milk
  over the sugar to dissolve it. Add the salt and vegetable oil. Cool.
  
  Stir in the yeast mixture, egg, 3 cups of the flour and the cardamom
  into the sugar mixture. Add the raisins and extra flour. Beat until
  smooth. Turn the dough onto a lightly-floured surface. Knead until
  smooth and elastic.
  
  Transfer to a lightly-oiled bowl, cover with a damp towel and let
  rise in a warm place until doubled, about 1 hour.
  
  Punch down the dough and transfer to a lightly-floured surface.
  Divide into thirds. Roll each part into a 10-inch-long strand. Braid
  loosely. Place on a lightly-oiled baking sheet. Cover and let rise in
  a warm place until doubled, about 1 hour.
  
  Bake in a 350-degree oven for 30 to 35 minutes.
  
  One Serving = Calories: 121 Carbohydrates: 17 Protein: 2 Fat: 5
  Sodium: 94 Potassium: 89 Cholesterol: 23
  
  Exchange Value: 1 Bread Exchange + 1 Fat Exchange
  
  Posted 09-08-93 by BOB EMERT on C-Cooking
  
  From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$
  71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tasty Black-Eyed Pea Salad
 Categories: Diabetic, Salads, Vegetables, Beans
      Yield: 6 servings
 
      1    16oz pkg frozen Black             1/2 c  Chopped red Bell pepper
           -eyed peas                          2 c  Spinach leaves, torn
  2 1/4 c  Water                               4 c  Lettuce, torn
      2 tb Chopped pimientos                 1/2 ts Black pepper
    1/8 ts Liquid Smoke                      1/4 c  Monterrey Jack Cheese,
    1/3 c  Cider vinegar                            -grated
      1 ts Salt                                1    Purple onion, sliced
    1/2 ts Red pepper flakes                        -in rings
      1    Med. onion chopped                1/2 c  Sliced mushrooms, fresh
      1    Garlic clove, minced              1/4 c  Chopped pecans
      1 ts Olive oil                      
 
  Bring 1.5 cups of water to a boil, add the frozen peas, the pimiento,
  Liquid Smoke, chopped onion, vinegar, and garlic. Reduce to simmer
  and cook for 45 minutes. Remove from heat, pour off water, and
  refrigerate for at least 6-8 hours. Combine all other ingredients in
  a large salad bowl. Mix in the black-eyed peas. Cover and refrigerate
  for 1 hour or more, then serve.
  
  This salad recipe and the others following are originals that i have
  been making for sometime. Most folk seem to enjoy them.
  
  Origin: Don's kitchen circa 1988
  
  Posted 08-10-93 by DON HOUSTON on C-Cooking
  
  From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$
  71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Don's Piquant Salad Dressing
 Categories: Diabetic, Salads, Dressings
      Yield: 6 servings
 
    1/2 c  Olive oil                           1    Garlic clove minced
    1/4 c  Cider vinegar                       1 tb Chopped chives
    1/3 c  Basil vinegar                       2 tb Plain yogurt
      1 tb Black pepper fresh ground           1 ts Tabasco sauce
      2 tb Romano cheese, grated          
 
  Mix all ingredients together. Chill for 1-3 hours. Shake well before
  pouring over salad.
  
  Origin: Don's kitchen circa 1979
  
  Posted 08-10-93 by DON HOUSTON on C-Cooking
  
  From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$
  71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hurricane Fruit Salad
 Categories: Diabetic, Salads, Fruits
      Yield: 6 servings
 
      1 c  Sliced bananas                      1 c  Plain yogurt
      1 c  Orange sections, fresh              1 c  Cantalope balls
           -peeled                           1/3 c  Dates chopped
    1/2 c  Sliced strawberries                 2 tb Shredded coconut
      1 c  Fresh pineapple chunks              6    Lettuce leaves
    1/2 c  Sliced Kiwi fruit, peeled      
 
  Mix all ingredients except the coconut and the lettuce. Cover and
  chill for 1-2 hours. Place lettuce leaves on a plate, spoon mixture
  onto lettuce leaves, and garnish with the coconut.
  
  Origin: Don's kitchen circa 1993
  
  Posted 08-10-93 by DON HOUSTON on C-Cooking
  
  From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$
  71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Banana Cream Pie.
 Categories: Diabetic, Desserts, Pies
      Yield: 8 sweet ones
 
      1    Vanilla wafer crumb crust         1/2 c  Cold skim milk
           -(see 2/2)                          2    Eggs beaten
  1 1/2 ts Granulated gelatin                       Sugar substitute equivalent
    1/4 c  Cold water                               -to 3 tablespoons sugar
  1 1/2 c  Hot skim milk                   1 1/2 ts Pure vanilla extract
    1/4 c  Of flour                            1 lb Firm-ripe bananas
 
  Prepare pie crust and chill 2 hours or longer before filling. Soak
  gelatin in cold water and set aside. Heat 1 1/2 cups of milk in the
  top of a double boiler over simmering water. In a small bowl combine
  flour, salt and 1/2 cup of cold milk; mix until smooth and without
  lumps. Slowly pour i/2 cup of the hot milk into the bowl with the
  flour mixture; stir to mix well. The slowly pour contents of the bowl
  back into the pot of hot milk. Cook and stir over simmering water
  until thick and smooth. Pour mixture slowly on top of beaten eggs,
  stirring constantly. Return to top of double boiler. Cook and stir
  over simmering water about 4 minutes; remove from heat. Add gelatin,
  sweetener and vanilla; mix well to dissolve gelatin. Cool and chill
  until mixture begins to gel. Peel bananas, slice thin and measure 1
  1/2 cups. Arrange 1 cup of sliced bananas in bottom of pie shell,
  then carefully spoon and pour filling evenly on top. Arrange
  remaining 1/2 cup sliced bananas on top and garnish with the vanilla
  crumbs saved when making pie shell. Cover whole pie carefully with
  plastic wrap. Chill 2-3 hours, until set and firm.  To serve, cut
  into eight equal pieces. 9"pie = 8 servings CHO PRO FAT CAL FIBER
  SODIUM CHOL (g) (g) (g) - (g) (mg) (mg) :24     5  7    174    0.8
     174      79 Food Exchanges per serving 1 fruit exchange plus 1
  low-fat milk exchange..you can use unsalted margarine to eliminate
  salt.
  
  Shared by Al Massery
  
  alvism@aol.com Shared by Al
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vanilla Wafer Crumb Crust
 Categories: Diabetic, Pies, Desserts
      Yield: 1 crust
 
      2 tb Margarine melted                         -1 3/4 inches in diameter
     30    Vanilla Wafers                    1/4 ts Pure vanilla extract
 
  Pre pare a 9" pie plate by rubbing inside, bottom and sides with 1
  teaspoon of the margarine; set aside. Crush vanilla wafers to make
  very fine crumbs 1 1/2 cups. Place crumbs in a large bowl; combine
  vanilla and melted margarine and drizzle all over crumbs. Mix
  thoroughly with blending fork to make sure all is well blended.
  Remove about 2 tablespoons of crumb mixture and set aside to use as a
  garnish if desired. With back of a large spoon, press remaining
  crumbs evenly all over bottom and sides of prepared pie pan. Chill in
  refrigerator for 2 hours or longer before filling.
  
  CHO   PRO   FAT   CAL   FIBER   SODIUM   CHOL (g) (g) (g) --- (g)
  (mg) (mg) :11     1  5     95    0        71       9
  
  Food exchanges per serving crust only  1 starch exchange plus 1 fat
  exchange
  
  Shared by Al Massey
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Blueberry Muffins
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 15 muffins
 
           Ingredients                         2 lg Eggs
      2 c  Whole wheat flour                   1 c  Unsweetened applesauce
    1/2 ts Cinnamon                          1/4 c  Light oil (sunflower, corn)
    1/2 ts Baking soda                         1 c  Fresh or frozen blueberries
    1/2 ts Salt                                     (without sugar)
 
  1. Prepare muffin cups with oil or use paper or foil liners. 2
  Preheat oven to 425 F. 3. In a large bowl, stir together flour,
  cinnamon, baking soda and salt. Set aside. 4. In a small bowl beat
  eggs until lemony;then stir in applesauce and oil. 5. Pour egg
  mixture into the dry ingredients and beat until well mixed. 6. Gently
  stir in blueberries. 7. Fill miffin cups 2/3 full. 8. Bake at 425 F
  for 30 minutes or until nicely browned. 9. Serve warm or cold. 10.
  These freeze well.
  
  Per muffin: 110 calories, 1 bread exchange, 1 fat exchange Shared by
  Dick Miale whose son shared with him---how fun!
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cherry Spice Cake
 Categories: Diabetic, Desserts, Cakes
      Yield: 12 sweet ones
 
           Ingredients                         2 tb Lowfat soy flour
     16 oz (1)cn waterpacked cherries          2 tb Nonfat dry milk powder
           -sour                               1 tb Cinnamon
    1/2 c  Sweet milk (recipe below)           1 tb Baking powder
    1/2 c  Packed dates                        1 ts Baking soda
    1/4 c  Light oil                         1/2 ts Cloves
      2 lg Eggs, seperated                   1/2 ts Nutmeg
    3/4 c  Unsweetened applesauce            1/4 ts Salt
  1 3/4 c  Whole wheat flour              
 
  1. Prepare an 8 inch square cake pan.  Oil & flour. 2. Prehat oven to
  350 F. 3. Drain waterpacked cherries. 4. After cherries have drained
  will, measure 1 cup of them and set aside. 5. In blender puree
  together 1/2 cup sweet milk with 1/2 cup packed dates. 6. Blend oil,
  egg yolks and applesauce.  Set aside next to cherries. 7. In a small
  bowl beat 2 egg whites until stiff and set asid. 8. In a large bowl
  combine flours, dry milk, baking powder, baking soda, salt and
  spices. Stir well. 9. Gradually mix blended liquid ingredients into
  dry ingredients until well moistened. 10. Gently stir in cherries.
  11. Then fold in the egg whites just until combined. 12 Pour batter
  into the prepared cake pan and bake at 350 F for 50 minutes. 13. Cool
  cake to room temperature. 14. Refrigerate covered. < could be used
  served as cupcakes> Yield Variation: Substitute 1 cup fresh sliced
  strawberries for cherries. Per serving: 160 calories, 1 bread, 1
  fruit, and 1 fat exchange. Shared by Dick Miale and son!
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sweet Milk
 Categories: Diabetic, Info/help
      Yield: 1 batch
 
      2 c  Reconstituted nonfat milk         2/3 c  Raisins
 
  It should be made at least one day in advance of use, but reaches peak
  sweetness after two or three days. Combine milk and raisins in a jar,
  cover and refrigerate at least overnight. Before using, shake the jar
  vigorously. Milk should be an ivory color. Strain the milk to remove
  the raisins which will be mushy and a little flat tasting. Use milk
  as directed <in recipe>.
  
  Shared by Dick Miale and son
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Jelly
 Categories: Diabetic, Fruits, Jam/jelly
      Yield: 5 1/2 cups
 
      2    Envelopes unflavored gelatin        4 c  Strawberries; hulled washed
    1/2 c  Lemon juice;                             -and strained
        ds Of salt;                                 Non-nutritive sweetener
      1 tb Arrowroot;                               -equivalent to 4 cups sugar
 
  Mix gelatin, lemon juice, salt, and arrowroot; add strawberries.
  Boil, stirring constantly, about 3 minutes.  Remove from heat; stir in
  sweetener. Fill and seal jars.
  Food Exchange per serving: 1 TABLESPOON = TRACE FRUIT; CAL: 5
  
  Source: Recipes for Diabetic by Billie Little
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Blueberry Jam
 Categories: Diabetic, Fruits, Jam/jelly
      Yield: 2 1/2
 
      2 tb Lemon juice;                    2 1/2 c  Frozen blueberries;
      3 ts Unflavored gelatin;                      -sweetened partially thawed
    1/8 ts Salt;                                    Non-nutritive sweetener
  1 1/2 ts Arrowroot;                               -equivalent to 2 cups sugar
 
  Mix lemon juice, gelatin, salt, and arrowroot; stir in blueberries.
  Boil gently unitl mixture thickens, stirring constantly (about 3-4
  minutes). Stir constantly, boiling at full boil for 2 minutes.
  Remove from heat; stir in sweetener.  Fill and seal jars.
  Food Exchanges per serving: 1 TABLESPOON = TRACE FRUIT; CAL: 6 PER
  SERVING
  
  Source: Recipes for Diabatics by Billie Little
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cheese and Rice Casserole
 Categories: Diabetic, Main dish, Rice, Casseroles, Cheese
      Yield: 4 sweet ones
 
  2 1/2 c  Brown Rice, cooked                       Hoop Cheese
      3    Green Onions (scallions),           1 ts Dried Dill
           Chopped                           1/4 c  Parmesan Cheese, grated
      1 c  Lowfat Cottage Cheese -or-        1/2 c  Lowfat Milk
 
  Combine all the ingredients in a mixing bowl.  Pour into a lightly
  oiled casserole.  Bake in a 350-degree oven for 15 to 20 minutes.
  
  Serves 4
  
  One Serving = Calories: 235 Carbohydrates: 35 Protein: 14 Fat: 4
  Sodium: 682 Potassium: 203 Cholesterol: 10
  
  Exchange Value: 2 Bread Exchanges + 1 Lean Meat Exchange + 1/2 Milk
  Exchange
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Eggplant/swiss Cheese Casserole
 Categories: Diabetic, Vegetables, Vegetarian, Casseroles, Cheese
      Yield: 6 sweet ones
 
    1/2 c  Onion, chopped                      2 tb Dried Parsley Flakes
      1 tb Vegetable Oil                     1/2 ts Salt
      6 oz Can Tomato Paste                    1 lg Eggplant -or- Zucchini
  1 3/4 c  Water                               1 lb Swiss Cheese, sliced
      2 ts Dried Oregano                   1 1/2 c  Dry Bread Cubes
    1/4 c  Parsley Leaves, freshly             1 c  Parmesan Cheese, grated
           -chopped -or-                  
 
  Saute the onion in the oil in a saucepan until the onion is tender.
  Add the tomato paste, water, oregano, parsley and salt. Simmer over
  low heat for 10 minutes. Cut the eggplant (or zucchini) into
  1/4-inch-thick slices.
  
  Arrange one layer of eggplant slices in the bottom of a lightly-oiled
  9- by 13 inch baking pan.  Pour on about 1/3 cup of the tomato sauce.
  Top with the Swiss cheese slices.
  
  Add another layer of eggplant slices and pour on about 1/2 cup of the
  tomato sauce. Combine the rest of the sauce with the bread cubes and
  spoon over the eggplant. Sprinkle on the Parmesan Cheese. Bake in a
  325-degree oven for about 25 minutes.
  
  Serves 6
  
  One Serving = Calories: 385 Carbohydrates: 17 Protein: 26 Fat: 26
  Sodium: 497 Potassium: 471 Cholesterol: 72
  
  Exchange Value: 3 High-Fat Meat Exchanges + 1 Bread Exchange + 1 Fat
  Exchange
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Ham and Corn Casserole
 Categories: Diabetic, Meats, Casseroles
      Yield: 8 servings
 
      3 tb Reduced-calorie margarine                Add corn, onion, green
      3 tb Flour                                    -pepper and ham
  1 1/2 c  Skim milk                                Pour mixture into nonstick
    1/2 ts Dry mustard                              -casserole
    1/4 ts Salt                                     Top with breadcrumbs and
    1/8 ts Pepper                                   -cheese
    1/4 ts Worcestershire sauce                     Bake at 375 for 25 minutes
      1    (20 oz.) can whole kernel                -or until bubbly.
           -corn, drained                           ****************************
    1/4 c  Shopped onion                            -***************************
    1/4 c  Shopped green pepper                     -****
      2 c  Cubed lean cooked ham                    White Sauce
      1 c  Breadcrumbs                              Yield: 1 cup
      1 c  Gratedlow-fat process                    Each serving: 2 Tbsp
           -American cheese                         Free Food (1 serving per
           Make white sauce of                      -day)
           -margarine, flour and milk          1 tb Reduced-calorie margarine
           -(see below)                        1 tb All purpose flour
           Stir in mustard, salt,              1 c  Skim milk
           -pepper, and Worcestershire       1/2 ts Salt
           -sauce                         
 
  Yield: 8 servings  3/4 C ea. Each serving may be exchanged for: 1
  Bread, 2 Medium-fat Meat, 1 Vegetable
  
  Melt margarine in saucepan
  
  Blend in flour slowly
  
  Remove from heat
  
  Add milk, stirring constantly
  
  Return to low heat and stir slowly but steadily until sauce boils
  
  Add salt
  
  Remove from heat
  
  Courtesy of Shareware RECIPE CLIPPER 1.1
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sugarless Apple Cookies
 Categories: Diabetic, Cooky/bars, Desserts
      Yield: 6 servings
 
    3/4 c  Chopped dates                            All-purpose flour
    1/2 c  Finely chopped peeled               1 ts Ground cinnamon
           Apple                               1 ts Baking soda
    1/2 c  Raisins                           1/2 ts Salt, optional
    1/2 c  Water                               2    Eggs
      1 c  Plus 1 tablespoon                   1 ts Liquid sweetener
 
  In a large saucepan, combine dates, apples, raisins and water. Bring
  to a boil; simmer for 3 minutes. Remove from the heat; cool. Combine
  flour, cinnamon, baking soda, and salt if desired. Stir into apple
  mixture and mix well. Combine eggs and sweetener; add to batter. Drop
  by tablespoonfuls onto a nonstick baking sheet. Bake at 350 for 10-12
  minutes.
  
  Yield: 2 dozen.
  
  Diabetic Exchanges: One serving (prepared without added salt) equals
  1/2 starch, 1/2 fruit; also 54 calories, 24 mg sodium, 18 mg
  cholesterol, 11 gm carbohydrate, 1 gm protein, 1 gm fat.
  
  Source: Taste of Home August/September 1993
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: African Vegetarian Stew
 Categories: Diabetic, Soups/stews, Vegetables, Vegetarian, Crockpot
      Yield: 8 servings
 
      4 sm Kohlrabies, peeled and cut               (chick-peas) with liquid
           Into chunks                       1/2 c  Couscous -or- Bulgar Wheat
      1 lg Onion, chopped                    1/4 c  Raisins, dark or golden
      2    Sweet Potatoes, peeled and          1 ts Ground Coriander
           Cut into chunks                   1/2 ts Ground Turmeric
      2    Zucchini, sliced thick            1/2 ts Ground Cinnamon
      5    Tomatoes, fresh -or-              1/2 ts Ground Ginger
     16 oz Can Tomatoes                      1/4 ts Ground Cumin
     15 oz Can Garbanzo beans                  3 c  Water
 
  Combine all the ingredients in a large saucepan.  Bring to a boil,
  lower the heat, and simmer until the vegetables are tender, about 30
  minutes.
  
  Note: Serve the couscous separately, if desired.  Parsnips may be
  substituted for the kohlrabi.
  
  One Serving = Calories: 241 Carbohydrates: 42 Protein: 8 Fat: 2
  Sodium: 22 Potassium: 658 Cholesterol: 0
  
  Exchange Value: 2 Bread Exchanges + 2 Vegetable Exchanges
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
  
  Posted from the Echo's Library 04/29/94 by Frank Skelly
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sugared Asparagus
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 - 6 folks
 
      3 tb Butter                              2 lb Fresh asparagus,
           -=OR=-                                   -cut into 2" pieces
      3 tb Margarine                                - (about 4 cups)
      2 tb Brown sugar                         1 c  Chicken broth
 
  * By using the brown sugar substitute with this would make a nice side
  dish for the "sweet ones"
  
  In a skillet over medium-high, heat butter and brown sugar is
  dissolved. Add asparagus; saute for 2 minutes.  Stir in chicken
  broth; bring to a boil.  Reduce heat; cover and simmer for 8-10
  minutes or until asparagus is crisp-tender. Remove asparagus to a
  serving dish and keep warm. Cook sauce, uncovered, until reduced by
  half.  Pour over asparagus and serve immediately.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
  (MAKE IT WORK!!!)
  
  Serves:  4-6; From: "Taste of Home" Magazine; Posted by: Debbie
  Carlson
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pasta with Asparagus
 Categories: Diabetic, Vegetables, Side dishes, Pasta
      Yield: 4 - 6 folks
 
      5 cl Garlic, minced                           -salt to taste
      1 ts Dried red pepper flakes           1/4 ts Pepper
      2 ds To 3 dashes hot pepper sauce      1/4 c  Shredded Parmesan cheese
    1/4 c  Olive oil                         1/2 lb Mostaccioli, cooked drained
      1 tb Butter or margaine                       -=OR=-
      1 lb Fresh asparagus,                  1/2 lb Elbow macaroni, cooked
           -cut to 1 1/2" pieces                    - and drained
 
  In a skillet, cook garlic, red pepper flakes and hot pepper sauce in
  oil and butter for 2-3 minutes.  Add asparagus, salt and pepper;
  saute until asparagus is crisp-tender, about 8-10 minutes. Add
  Parmesan cheese; mix well.  Pour over hot pasta and toss to coat.
  Serve immediately. This would work for the diabetic as side dish.
  Food Exchange per serving:  1 STARCH/BREAD EXCHANGE + 1 VEGETABLE
  EXCHANGE + 1 FAT EXCHANGE (I always try to make my diet work around
  the fat, not the fat work around me). (The cheese is so close to know
  how to call it).
  
  Serves: 4-6
  From: "Taste of Home" Magazine
  Posted by: Debbie Carlson
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Grilled Fish W/pineapple-Cilantro Sauce
 Categories: Diabetic, Fish, Bbq/grill, Main dish
      Yield: 6 sweet one
 
      1 md Pineapple (about 2 lb)              2 tb Cold water
           -peeled, cored and                  2 tb To 3 Tb NutraSweet
           -cut into 1" chuncks                     -(r) Spoonfull (tm)
    3/4 c  Unsweetened Pinapple Juice               Salt
      2 tb Lime Juice                               Pepper
      2 cl Garlic, Minced                      6 oz 4 oz Halibut, Haddock
    1/2 ts To 1 ts Jalapeno Pepper                  -or Salmon steks or fillets.
      2 tb Minced Cilantro                          -Grilled
      1 tb Cornstarch                     
 
  Heat Pineapple, Juices, Garlic and Jalapeno pepper to boiling in a
  medium saucepan; Reduce heat and simmer, uncovered about 5 minutes.
  Stir in cilantro; Heat to boiling.
  
  Mix Cornstarch and cold water, Stir into boiling mixture.  Boil,
  stiring constantly, until thickened.  Remove from heat; Cool 2-3
  minutes.
  
  Stir in NutraSweet (r) Spoonfull (tm); Season to taste with salt and
  pepper.  Serve warm over Fish or Pork.
  
  Makes six servings
  
  Nutritional Information Serving size 1/6 recipe (figgured with a 3 ox
  fish fillet)
  Calories -------- 185         Saturated Fat -------- Trace
  Protein --------- 24g         Cholesterol ---------- 36mg
  Cargohydrates --- 16g         Fiber----------------  1g
  Total Fat ------- 3g          Sodium --------------- 159mg
  
  Diabetic Food Exchange  2 1/2 lean meat, 1 fruit
  
  Source: NutraSweet (r) Spoonful (tm) Refill Pack Wrapper.
  From: John Davis
  Reformatted for you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Black & White Bean Salad
 Categories: Diabetic, Salads, Beans, Main dish
      Yield: 8 sweet ones
 
      2 c  Red onions; finely chopped        1/4 ts Salt
      2 tb Olive or Vegetable Oil            1/4 ts Pepper
    1/3 c  Red Wind Vinegar                    1 c  15 oz. Great Northern Beans,
    1/4 c  Chopped Red Pepper                       -Rinsed and Drained
      2 tb Minced Parsley                      1 c  15 oz, Black Beans,
      2 cl Garlic, Minced                           -Rinsed and Drained
      2 tb NutraSweet (r) Spoonful (tm)   
 
  Saute Onions in oil until crisp-tender in a medium skillet; Remove
  from heat and cool until warm.  Stir in vinegar, red pepper, parsley,
  garlic, NutraSweet (r) Spoonfull (tm), salt and pepper.
  
  In a serving bowl put the beans, (both types) and pour the onion
  mixtrue over them.  Mix well and serve.
  
  Makes 8 servings
  
  Nutritional Information Serving size 1/8 recipe
  
  Diabetic food exchange 1 starch, 1 vegetable, 1/2 fat
  Shared: John Davis
  Reformatted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Key Lime Pie (Nutrasweet)
 Categories: Diabetic, Pies, Desserts
      Yield: 8 sweet ones
 
      1 c  Graham cracker crumbs                    -Cheese, Softened
      3 tb Melted Margarine                  1/3 c  To 1/2 c fresh lime juice
      2 tb NutraSweet (r) Spoonful (tm)      1/2 c  NutraSweet(r)Spoonfull(tm)
  1 1/4 oz Envelope Unflavored gelatin              Lime Slices
  1 3/4 c  Skim milk                                Mint Sprigs
      8 oz (1) Pk Reduced Fat Cream       
 
  Combine Graham Cracker Crumbs, Margarine and 2 Tbl NutraSweet (r)
  Spoonfull (tm) in bottom of 7-inch springform pan; Pat evenly on
  bottom and 1/2 inch up the side of the pan.
  
  Sprinkle Gelatin over 1/2 cup of the milk in a small saucepan; Let
  stand 2 to 3 minutes. Cook over low heat, stirring constantly, until
  gelatin is dissolved.  Beat cream cheese until fluffy in small bown;
  beat in remaining 1 1/4 cups milk and the gelatin mixture.  Mix in
  lime juice and 1/2 cup NutraSweet (r) Spoonful (tm). Refrigerate pie
  until set, about 2 hours.
  
  To serve: Loosen side of poie for pan with small spatula and remove
  side of pan.  Place pie on serving plate; Garnish with lime slices
  and mint.
  
  Makes 8 servings
  
  Nutritional Information
  
  Serving size 1/8 pie (45 degree slice)
  
  Calories --------------- 150       Saturated Fat ---------  3g
  Protein-------------- 10g
  
  Diabetic Food Exchange 1 starch, 2 fat
  From: John Davis
  Reformatted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Limeade
 Categories: Diabetic, Beverages
      Yield: 6 sweet ones
 
  1 1/2 c  Freshley Squeezed Lime Juice             -the better)
           -(About 6 limes) ***            1 1/2 c  NutraSweet (r) Spoonful (tm)
      4 c  Cold Water  (The colder        
 
  Ice Cubes 6 Lime Slice Twists 6 Mint Sprigs
  
  Mix first three ingredents together and refrigerate untill chilled
  and you are ready to serve.  You may freeze it in ice cube trays and
  use in place of the Ice Cubes when serving as well,  Or as a
  "Popsicle" Limeade ice cubes may be "processed" in an ice crusher,
  blender or food processor to make a Lime Slush as well.
  
  To serve, either make a slush as described above or serve over ice.
  Optional garnash of Lime slice and/or mint sprigs.
  
  Makes 6 servings of about 8 ounces each
  
  Nutritional Information
  
  Serving size 8 oz
  
  Calories ------------ 45           Saturated Fat --------- 0g Protein
  ~----------- <1g          Cholesterol   --------- 0g Carbohydrates
  ~------ 12g          Fiber         --------- Trace Total Fat -------
  0g Sodium --------- 5mg
  
  Diabetic Food Exchange
  1 fruit From:
  John Davis
  Reformatted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Banana Kiwi Pudding
 Categories: Diabetic, Fruits, Desserts
      Yield: 1 serving
 
  1 1/3 c  Cooked Rice                         1    Ripe Banana, Mashed
  1 1/3 c  Milk                              1/4 c  Whipping cream, Whipped
      1 ts Vanilla extract                          -(or substuite should do)
           Sugar substuite equal to            2    Kiwi fruits; sliced
           2 Tb of the real thing                   -for garnish
 
       2   Kiwi fruits, Sliced, for garnish
  
  Cook Rice and milk in 2-quart saucepan over medium heat until thick
  and creamy (about 15-20 minutes) stirring frequently.  Remove from
  heat; Cool. Stir in Vanilla and sugar substitute. Just before
  serving, fold in banana and whipped cream.  Garnish with kiwi slices
  
  Makes 4 servings
  
  Per serving: calories-195, protein-4.6g, fat-6g, carbohydrate-31g
  sodium-49mg and cholesterol-22mg (less if use substuite whipped cream)
  
  Exchanges 1/2 starch/bread, 1 fruit, 1/2 skim milk and 1 fat
  
  From the Tice Council of America  P.O. Box 740121, Houston, Tx. 77274
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bite-Size Pepperoni Pizza
 Categories: Diabetic, Meats, Appetizers, Snacks
      Yield: 32 slices
 
      4    English Muffins                          -quartered
      8 oz Pizza Sauce                        16 sl Pepperoni, cut in half
    1/2 c  Onions, finely chopped              1 c  Mozzarella Cheese; shredded
      8    Green Pepper Rings,                      (reduced-calorie),
 
  Split the muffins in half and toast them in the toaster.  Spread the
  pizza sauce on both halves of the muffins.  Top with the onions.  Cut
  each muffin half into four pieces.
  
  Place the eight muffin pieces in a circle around the edge of a paper
  plate (four plates will be used). Lay one-quarter section of the
  green pepper on top of each muffin piece.  Place one-half slice of
  the pepperoni on top of each muffin piece.  Top evenly with the
  mozzarella cheese.
  
  Place each plate, uncovered, in the microwave, and cook on HIGH for 1
  minute; rotate each plate one-half turn after 30 seconds. One Serving:
  Calories: 45 Carbohydrates: 3 Exchange: 1/4 bread; 1/3 medium-fat meat
  Source: Diabetic Microwave Cookbook, by Mary Jane Finsand
  :       Sterling Publishing (1989), ISBN 0-8069-6957-1,
  :       ISBN 0-8069-6960-1 (pbk.)
  Shared by: Norman R. Brown
  Reposted by John Davies
  Reformatted 4 you and yours Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Broccoli Salad with Vinaigrette Dressing
 Categories: Diabetic, Salads, Vegetables
      Yield: 3 servings
 
      3 c  Broccoli florets; and peeled        1 cl Garlic; minced
           -peeled stems                     1/4 c  Orange juice;
    1/3 c  Vegetables oil;                     1 ts Dijon mustard;
      1 tb Wine vinegar;                     1/4 c  Grated carrot;
 
  Steam the broccoli just until fork-tender.  In Large bowl, combine the
  oil, vinegar, garlic, orange juice, and mustard.  Mix well.  Add the
  broccoli to the dressing and toss to combine.  Serve warm or at room
  temperture.  Sprinkle the grated carrot over the top before serving.
  Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
  CAL: 58; PRO: 2g; CAR: 8g; FAT: 6g; SOD: 47;
  
  Makes 4 servings.
  Quick & East Diabetic Menus by Betty Wedman, M. S., R.D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Whipped Summer Squash
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 3 servings
 
      3 c  Summer squash;                      2 ts Butter(I used Margarine)
    1/4 c  Evaporated milk;                         Salt & pepper to taste
 
  Peel and cut squash into small pieces.  Place in sauce pan with small
  amount of water.  Bring to a boil; reduce heat and simmer until
  squash is crisp-tender.  Drain.  Beat squash with rotary beater; add
  evaporated milk and butter.  Beat until light and fluffy.  Add salt
  and pepper. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT
  EXCHANGE CAL: 68
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Asparagus Salad
 Categories: Diabetic, Salads, Side dishes, Vegetables
      Yield: 12 sweet ones
 
    1/4 lb Spinach;                          1/2 c  Celery; sliced
      1    Head romaine lettuce              1/2 c  Cucumber; peeled sliced
     10    Spares of asparagus;              1/2 c  Lemon French Dressing;
    1/2    Head red cabbage;              
 
  Rinse greens.  Break into bite-size pieces. Place in plastic bag or
  lightly covered container.  Store in refrigerator 4-6 hours or
  overnight to crisp.  Wash asparagus spears and cut into all 2"
  pieces. Shred cabbage just as for coleslaw; remove all hard pieces.
  Just before serving, carefully pat greens dry on towel.  Place all
  ingredients in wooden bowl. Toss lightly to cost all ingredients with
  Lemon French Dressing. Food Exchanges per serving. 1/2 VEGETABLE
  EXCHANGE; CAL: 42
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tomato Sauce
 Categories: Diabetic, Sauces, Vegetables
      Yield: 1 batch
 
           Firm red tomatoes (or canned             -tomatoes without seasonings
 
  Quarter the tomatoes.  Place in large kettle.  Push down with hands or
  back of spoon to render some juice.  Bake at 325 degrees until soft
  pulp remains.  Spoon into blender.  Blend until smooth.  Seal in
  sterilized jars or freeze.
  NOTE:  Freeze in a ice cube trays.  I think 2 cubes is about 1/4
  cup.
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Variations for Italian Dressing
 Categories: Diabetic, Dressings, Salads
      Yield: 1 batch
 
MMMMM------------------TO 1/2 C LO-CAL ITALIAN-----------------------
           -dressing add any of these    

MMMMM--------------------------ANMCHOVY-------------------------------
      1 oz Anchovy fillets;              

MMMMM------------------------GROUND BACON-----------------------------
           Bacos; allow to mellow                   -several hours;

MMMMM--------------------------PARMESAN-------------------------------
      1 tb Parmesan cheese; allow to                -mellow several hours

MMMMM--------------------------TOMATO;-------------------------------
      1 tb Tomato puree;                 

MMMMM----------------------------WINE---------------------------------
      1 tb Dry white or red wine;         
 
  Food exchange per serving:
  
  Anchovy Dressing; 1 MEAT EXCHANGE
  Bacon Dressing; 1/2 FAT EXCHANGE
  Parmesan Dressing; 1/8 MEAT EXCHANGE
  Tomato Dressing; None
  Wine Dressing; None
  CAL: 1/2 C 24;
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Variations for French Dressing
 Categories: Diabetic, Dressings, Salads, Sauces
      Yield: 1 servings
 
MMMMM----------------TO 1/2 C OF FRENCH DRESSING---------------------
           -lo-cal                       

MMMMM--------------------------AVOCADO-------------------------------
      2 tb Avocado; mashed               

MMMMM---------------------------CHEESE--------------------------------
      2 tb Blue cheese;mashed                  2 tb Roquefort cheese; mashed
           -=OR=-                        

MMMMM----------------------------EGG---------------------------------
      1    Hard-cooked egg yolk;                 ds Hot pepper sauce;
           -crumbled & combined with     

MMMMM---------------------------LEMON--------------------------------
      1 tb Lemon juice;                  

MMMMM-------------------------SOY SAUCE;------------------------------
      1 tb Soy sauce;                     
 
  Food Exchanges per serving:
  Avocado Dressing: 1 FAT EXCHANGE
  Cheese Dressing: 1/4 MEAT EXCHANGE
  Egg dressing: 1 MEAT EXCHANGE
  Lemon Dressing: Free
  Soy Sauce Dressing: Free (I used salt free)
  CAL: 1/2 C=100
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Variations for Blue Cheese Dressing
 Categories: Diabetic, Dressings, Salads
      Yield: 1 servings
 
MMMMM----------------TO 1/2 C LO-CAL BLUE CHEESE---------------------
           -dressing                     

MMMMM--------------------------ANCHOVY-------------------------------
      1 oz Anchovy; mashed               

MMMMM---------------------------BACON;--------------------------------
      1 tb Bacos;ground allow to mellow             -for several hours

MMMMM---------------------------CHIVE--------------------------------
      2 tb Chives; chopped allow to                 -mellow for several hours

MMMMM---------------------------HERBS--------------------------------
      1 ts Parsley; ground                     1 ts Marjoram; ground
      1 ts Chives; ground                 
 
  Food Exchanges per serving:
  
  Anchovy Dressing: 1 MEAT EXCHANGE
  Bacon Dressing: 1/2 FAT EXCHANGE
  Chive Dressing: NONE
  Herb Dressing:  NONE
  CAL: 1/2 c = 56
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: "Field of Greens" Wilted Spinach W/ Lemon and Pine Nuts
 Categories: Diabetic, Salads, Vegetables, Vegetarian
      Yield: 1 sweet ones
 
    1/4 lg Bunch spinach;                    1/4 cl To 2 cl garlic; peeled &
           -=OR=- ABOUT                             -finely chopped
      3 c  Spinach;                          1/2 ts Fresh lemon juice;
    1/4 tb Extra virgin olive;               1/4 tb Pine nuts; Toasted
 
  Sort throught spiach, discarding stems and bruised or yellow leaves.
  Wash spinach in plenty of cold water; if sandy, wash the second time,
  then spin dry. (or dy on paper toweling.  And water left on the
  leaves will help it to wilt quickly.)
  Heat oil in large saute pan over medium-heat.  Add garlic and lemon
  juice. Saute for 1 minute.
  Turn heat to high.  Add spinach, 1/4 ts salt and a few pinches of
  pepper. Wilt spinach, tossing with tongs to coat leaves with hot oil
  and garlic. Toss in pine nuts.  Add more salt and pepper if DISIRED.
  Serve immeduately.
  
  TO TOAST PINE NUTS:  The nuts can burn quickly, so keep eye on the
  pan. Place nuts in dry skillet and toast them over very low dry
  skillet and toast them over very low heat, stirring or shaking the
  pan as needed until they're golden and fragrant, about 5 minutes.
  
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
  
  Source: "Fields of Greens" Cookbook and appeared in the San Diego
  Union on this day, May 12, 1994
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sugar Free Chocolate Banana Cream Pie
 Categories: Diabetic, Desserts, Pies
      Yield: 1 servings
 
MMMMM--------------------------FILLING-------------------------------
      1 pk Sugar free chocolate pudding    2 1/4 c  Milk
      2    Bananas                       

MMMMM---------------------------CRUST--------------------------------
      6 tb Peanut butter                       2 c  Rice crispies
      1 tb Honey                         

MMMMM--------------------------TOPPING-------------------------------
      1    Cool whip light                
 
  Mix peanut butter with honey. Then mix in rice crispies. Press in pie
  plate with metal spoon,build up edge. Slice banana over crust. Then
  mix pudding with milk and spread over bananas. Top with Cool Whip.
  
  Use Sugar free instant chocolate pudding mix.
  
  Posted by MARGE NEMETH, Prodigy ID# GNFK05B.
  
  Posted from the Echo's Library 05/09/94 by Frank Skelly
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Eggplant with Tomatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 1 servings
 
MMMMM----------------UCSD HEALTHY DIET FOR DIABET---------------------
      2    Thin slices Eggplant (50gm)       1/2 ts Chives, chopped (2gm)
      2 ts Butter (10gm)                            Salt and pepper to taste
    1/4 c  Canned tomatoes (50 gm)        
 
  Brown the eggplant in butter.  Add salt and pepper.  Heat tomatoes in
  a separate pan and pour over eggplant.  Sprinkle with chopped chives.
  
  Food value entire recipe Carbohydrates 15 grams protein 2 grams fat 8
  grams calories 100 gm=grams
  
  Posted 09-13-93 by LAURIA BROWN on F-Gourmet
  
  From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$
  71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Big Cookie - WW - #2
 Categories: Diabetic, Cooky/bars, Desserts, Low-fat/cal
      Yield: 2 servings
 
  1 1/2 oz Oatmeal; dry                        2 tb Peanut butter; (chunky)
    1/3 c  Nonfat dry milk                     1 ts Vanilla
      1 ts Baking powder                     1/2    Banana;(mashed)(adds sweet)
      1 ts Cinnamon                            2 tb Water; (maybe 3 T)
      2 tb Raisins                        
 
  Combine all. Divide into 2 cookies on a sprayed baking sheet. Bake at
  350 F. for 5-8 min. Do not over-bake. This makes 2 soft cookies. 1
  cookie = 1 bread, 1/2 milk, 1 protein, 1 fat & 1 fruit.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Dilled Asparagus
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      2 lb Asparagus, fresh; cooked or       1/3 c  Pickle, dill; chopped
           -2 (15oz) cans asparagus            1    Garlic clove; crushed
    1/2 c  Oil, olive                               Lettuce
    1/2 c  Pickle, dill; liquid of        
 
  Place drained asparagus spears in a flat casserole dish with a cover.
  Mix olive oil, pickle liquid, pickles, and garlic; pour over the
  asparagus. cover and let marinate for at least 1 hour before serving;
  drain. Serve on lettuce.
  
  Food Exchanges per serving:  1 VEGETABLE EXCHANGE + 1 FAT EXCHANGES.
  (Again it calls for 1/2 cup oil, but cut back on the fat to make it at
  even less then 1 fat exchange.)
  
  SOURCE: Southern Living Magazine, sometime in 1973. Typed for you by
  Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Green Beans with Mushrooms
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 servings
 
      2 lb Green beans, fresh; 1"pieces        1 ts Sugar
      3 c  Water, salted; boiling              3 oz Mushrooms, sliced canned
      1 ts Salt                              1/2 c  Butter; melted
 
  Place beans in saucepan containing boiling walted water.  Add salt and
  sugare.  Cover and simmer for 30 minutes; drain.  Saute mushrooms in
  butter and add to beans.
  Nancy O'Brion NOTE:
  Food Exchange per serving:  1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
  (Nancy O'S note: 1/2 Cup of butter I sure would use margarine and
  would, for sure, cut back on it even though I switched to margarine
  MAKE IT WORK. I find it is really important to fix them veggies that
  are taste for the diet.....)
  
  NANCY C'S NOTE: Yes, the recipe DOES call for 1/2 cup butter.  This
  seems excessive to me so I'll probably just use a tablespoon or two.
  (Sorry Nancy C. not me!!! It will be 1 to 2 tablespoon margarine for
  me)
  
  SOURCE: Southern Living Magazine, sometime in 1973.
  Typed for you by Nancy Coleman.
  Reposted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Brussel Sprout Oriental
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 servings
 
      2 lb Brussel sprouts; washed           1/2 ts Seasoned salt
           Water, salted                       1 tb Butter (or marg.)
      1 ts Soy sauce                           5 oz Water chestnuts; drain/slice
 
  Simmer brussel sprouts, covered, in a small amount of salted water for
  about 8 to 10 minutes or until tender; drain.  Add other ingredients
  and heat.  Serve hot.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE
  
  
  SOURCE: Southern Living Magazine, sometime in 1973. Typed for you by
  Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spiced Rice Pilaf
 Categories: Diabetic, Rice, Side dishes
      Yield: 6 sweet ones
 
      1 c  Brown basmati rice;                 1    Cinnamon stick;
      1 tb Vegetable oil;                      1 ts Vegetable oil;
      1 sm Onion; chopped                      1 tb Raisines;
      1 cl Garlic; minced                      1 tb Almonds; blanched slivered
      4    Whole cloves;                            -=OR=-
    1/8 ts Salt;                               1 tb Pine nuts
      2 c  Chicken broth broth;           
 
  Soak rice 2 hours to shorten cooking time.  Rinse and drain.  In a
  large non-stick saucepan, heat 1 tablespoon, heat 1 tablespoon oil
  and saute onion and garlic until tender, 2 to 3 minutes.  Add cloves
  and cook 1 minute.   Add rice and stir to coat.  Add salt, broth and
  the cinnamon stick.  Bring to a boil.  Cover, reduce heat and simmer
  20 to 25 minutes, until liquid is absorbed.  Discard cinnamon stick.
  Heat 1 teaspoon oil; add raisins and almonds and warm.  Mix with rice
  and serve. Food Exchanges per serving:  2 STARCH/BREAD EXCHANGES + 1
  FAT EXCHANGE; CAL: 176; CHO: Omg; CAR: 31g; PRO: 3g; SOD: 41mg; FAT:
  5g;
  
  Source: Light & Easy Diabetes Cusine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot Casserole
 Categories: Diabetic, Side dishes, Casseroles, Vegetables
      Yield: 1 casserole
 
      2 cn Carrots; diced/shoestring           1 sm Bag of potato chips;
      1 cn Cream of Mushrooms soup;                 -crushed
    1/2    Onion; finely chopped          
 
  Alternate layers of carrots with soup and onion mixture in greased
  1-quart casserole.  Bake 325 degrees for 20 to 25 minutes or until
  thoroughly heated. Just before removing from oven, sprinkle with
  crushed potato chips and brown slightly.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
  NANCY O'BRION NOTES:
  (What I would do, becauce I LIKE mushrooms, I would just add some
  fresh mushrooms instead of cream of mushroom soup and even the bag of
  potato chips could be done away with. Depends on what it what kind
  they are.)
  
  
  Source: Southern Living, Our Best Recipes by Lena Sturges
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sweet and Sour Onions
 Categories: Diabetic, Side dishes, Casseroles, Vegetables
      Yield: 4 - 6 folks
 
      4 lg Onion; sliced                     1/4 c  Margarine; melted
    1/4 c  Cider vinegar;                    1/4 c  Boiling water;
    1/4 c  Butter; melted                    1/4 c  Sugar;
           -=OR=-                                   (Would use sugar substitute)
 
  Slice the onions and arrange in a 1 quart baking dish.  Mix the rest
  of the ingredients and pour over the onions.  Bake at 300 degrees for
  1 hour. Yield: 4 - 6 servings
  
  Food Exchange per serving: 1 VEGETABLES EXCHANGES + 1 FAT EXCHANGE
  (I would cut down the margarine to make it, if even that, lower then
  the 1 fat exchange to 1/2 fat. I WILL use SUGAR substitute, yes I
  would.)
  
  Source: Southern Living, Our Best Recipes by Lena Sturges
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Vidalia Onions
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      4 lg Vadalia onions                      2 tb Margarine
      2 tb Butter                            1/4 c  Garlic breadcrumbs
           -=OR=-                         
 
  Cut onion down to the root end in 8 wedges.  Do not cut through the
  root so onion stays together.  Divide butter in 4 pats and place one
  on top of each onion.  Wrap each onion separately in foil.  Sprinkle
  with crumbs and salt and lots of freshly ground pepper to taste. Bake
  at 350 degrees for 45 minutes or until onions are soft. Randy Rigg
  
  Food Exchange per serving: 1 VEGETABLES EXCHANGE + 1 FAT EXCHANGE
  (The fat exchange could and should be cut back even more)
  NO! NOTES: MAKE IT WORK!!!
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Spinach Saute
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      1 lb Spinach, fresh                      2 tb Oil, salad; to 3 tb.
      1 lg Tomato; peeled and cut in                Salt; to taste
           -thin wedges                             Pepper; to taste
      2    Garlic cloves; crushed         
 
  Wash spinach thoroughly and drain.  Saute tomato and garlic in salad
  oil in a large skillet.  Add spinach; cover and cook over low heat 15
  minutes, stirring once or twice.  Add salt and pepper to taste. Cook,
  uncovered, 5 to 10 minutes longer, stirring occasionally.
  Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
  Nancy O'Brion NOTES:
  (I would cut back on the fat to make even less.)
  
  SOURCE: Southern Living Magazine, April, 1977. Typed for you by Nancy
  Coleman.
 
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MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Chocolate Chip Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 36 servings
 
    3/4 c  Vegetable oil                   1 1/2 c  All-purpose flour
    2/3 c  Sugar                             1/3 c  Unsweetened cocoa
      1 lg Egg                                 2 tb Water if dough is dry
      1 ts Baking powder                     1/4 c  Chopped walnuts
    1/2 ts Baking soda                       1/2 c  Semisweet chocolate chips
 
  Beat together the oil, sugar, and egg.  Add the rest of the
  ingredients and stir to blend well.  Let stand for 10 minutes.  Drop
  by spoonfuls, about 1 inch apart, onto a lightly oiled baking sheet.
  Bake for about 8 minutes at about 375 F.
  
  My note:  Temperature and water are not in the printed version of this
  recipe but come from the previous recipe Peanut Butter Chocolate Chip
  Cookies.  They did not need to bake as long as 12-15 min.
  
  One cookie - 106 calories, 1 starch/bread, 1 fat exchange 2 g
  protein, 18 g carbohydrate, 6 g fat, 124 mg sodium
  
  Quick & Easy Diabetic Menus by Betty Wedman, M.S., R.D. 1993 ISBN
  0-8092-3853-5 Shared and tested with Granola sub. for nuts by
  Elizabeth Rodier Dec 93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Light Sour Cream Dip
 Categories: Diabetic, Dips
      Yield: 1 servings
 
      1 c  1% low-fat cottage cheese;      1 1/2 ts Lemon juice; fresh squezzed
      2 tb Buttermilk;                              -or more to taste
 
  In a blender, place cottage cheese, buttermilk and lemon juice. Blend
  until smooth.
  Adapted from "Diet for a Happy Heart" and appeared in the
  
  San Diego Union Food Section, May 19, 1994
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bread Stuffing
 Categories: Diabetic, Vegetables, Poultry, Holidays, Breads/bm
      Yield: 4 sweet ones
 
           Ingredients:                        1 c  Hot Water
      4 c  Dry Bread Cubes;                         -=OR=-
      1 c  Celery; chopped                     1 c  Turkey Broth
      1    Onion, chopped                    1/4 ts Black Pepper
      2 tb Parsley Leaves,                   3/4 ts Ground Sage
           -freshly chopped                  1/4 ts Dried Marjoram
      1 cl Garlic, minced                    1/2 ts Dried Thyme
 
  Directions: Combine all the ingredients in a bowl. Toss to mix well.
  Stuff into a 10-pound turkey or four Cornish hens. Serves 4
  
  One Serving = Calories: 100 Carbohydrates: 20 Protein: 5 Fat: 2
  Sodium: 199 Potassium: 177 Cholesterol: 0
  
  Exchange Value: 1 Bread Exchange + 1 Vegetable Exchange
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Stuffed Mushrooms
 Categories: Diabetic, Appetizers, Vegetarian
      Yield: 1 serving
 
     20 lg White Mushrooms                     3 tb Dry Sherry
    1/3 c  Onion, diced                             Water
      2 tb Cornflake Crumbs                         Parsley Flakes
      2 tb Bread Crumbs, fine                       Salt and Pepper
      2 tb Parmesan Cheese, grated                  Garlic Powder (optional)
 
  Wash and clean the mushrooms; then pull off the stems and dice.
  Place the diced stems and onions in a small bowl, and cover with wax
  paper. With the microwave on HIGH, cook for 45 seconds.  Add the
  crumbs, cheese, sherry and enough water to moisten the mixture.
  Season to taste with parsley flakes, salt, pepper and garlic powder.
  
  Then spoon the filling into the mushroom caps.  Place them around the
  edge of a large round microwave plate.
  
  Cook on MEDIUM for 3 minutes, turning the plate every minute for even
  cooking.  Serve hot.
  
  One Serving: Calories: 12 Carbohydrates: 3 Exchange: negligible
  
  Source: Diabetic Microwave Cookbook, by Mary Jane Finsand Sterling
  Publishing (1989), ISBN 0-8069-6957-1,ISBN 0-8069-6960-1 (pbk.)
  Shared by: Norman R. Brown
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Bark Candy
 Categories: Diabetic, Candies, Chocolate
      Yield: 1 batch
 
      1 lb Milkcote                            1 c  Crunchy cereal
           -=OR=-                                   Watermelon seeds
      1 lb Whitecote chocolte                       -any other crunchy food
 
  In the top of a double boiler, melt coating over hot, noit boiling,
  water. Add cereal and seeds. Blend together thoroughly, then pour
  onto waxed paper and spread thinly. Let stand until firm. Break into
  pieces.
  
  Recipe from:Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX
  By Mildred Brand, Milwaukee, Wis. 53201 RECIPE CLIPPED By Jim Bodle
  1/93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diabetic Cream Cheese Balls
 Categories: Diabetic, Candies, Chocolate, Cheese
      Yield: 25 pieces
 
      1 pk (8 0z. size) cream cheese                Milkcote or whitecoat
    3/4 c  Finely chopped pecans                    -chocolate
 
  Cream the cream cheese and add pecans. Chill until cheese will form
  balls. Dip balls into melted whitecote or milkcote chocolate coating.
  Makes about 25 balls.
  
  Recipe from:Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX
  By Mildred Brafd, Milwaukee, Wis. 53201
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Delight
 Categories: Diabetic, Desserts, Fruits
      Yield: 12 servings,
 
           Graham crackers                   1/2 ts Nutmeg
    1/4 c  Diet margarine; melted.           1/2 c  Brown Sugar Twin
      8 oz Lite cream cheese (soft)          1/2 c  Skim milk
      1 lg Can 100% pumpkin                    2 pk Sugarfree Instant Pudding
      1 ts Cinnamon                                 -(Vanilla flavor)
    1/4 ts Cloves                             12 oz Lite Cool Whip
    1/4 ts Allspice                       
 
  Place whole graham crackers in a 13 X 9-inch pan. Melt margarine, and
  brush over crackers.
  
  Put cream cheese in bowl and beat with electric mixer. Mix spices in
  pumpkin, and add to cream cheese. Beat together.
  
  Add sugar twin, milk and sprinkle in dry pudding mix. Mix in the
  pumpkin and cream cheese mixture. Beat until well blended. Fold in
  Cool Whip. Pour in pan, and spread over crackers. Cover with plastic
  wrap, and refrigerate overnight
  
  FROM:    LORI NORMAN
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: One Dish Pork Chop Dinner
 Categories: Diabetic, Meats, Vegetables, Main dish
      Yield: 8 sweet ones
 
      8    Pork chops                          1 lb Small whole onions
           -(1/2 inch thick)                        -=OR=-
    1/3 c  All-purpose flour                   1 sm Jar whole onions,
    1/4 c  Butter or margarine                      -drained (16 oz.)
           Salt and pepper to taste            1 lb Carrots, peeled cut
      2 c  Apple juice, divided                     -into 3 inch pieces
      2 lb Small red potatoes                  6 c  To 8 C Shredded cabbage
 
  Coat pork chops in flour; reserve excess flour. In a large dutch oven
  melt butter over medium-high heat. Brown chops on both sides. Season
  with pepper and salt if desired. Remove and set aside. Stir reserved
  flour into pan; cook and stir until paste forms. Gradually wisk in 1
  1/2 cups apple juice; blend until smooth. Return chops to dutch oven;
  cover and bake at 350 degrees for 30 minutes. Add potatoes, onions,
  carrots and remaining apple juice. Cover and bake 30 minutes longer.
  Top with cabbage; cover and bake 1 to 1 1/2 hours or until the pork
  chops are tender, basting occasionally with juices. Yield 8 servings.
  
  Diabetic Exchanges: One serving prepared with margarine and without
  additional salt equals: 2 meat, 2 starch, 2 vegetable, 2 1/2 fat,;
  also 464 calories, 333mg sodium, 56 mg cholesterol, 43 gm
  carbohydrate, 19 gm protein, 24 gm fat.
  
  SOURCE: *Pat Waymire, Yellow Springs, OH, Country Woman Magazine
  May/June 93 POSTED BY: Jim Bodle 11/93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Golden Potato Rolls
 Categories: Diabetic, Breads/bm, Vegetables
      Yield: 1 batch
 
      1 pk Active dry yeast (1/4 oz.)        1/2 c  Sugar
    1/2 c  Warm water                          2 ts Salt
           -(110-115 degrees F.)               8 c  To 8 1/2 C A-p flour,
      1 c  Milk                                     -divided
    3/4 c  Shortening or margarine             2    Eggs, beaten
  1 1/4 c  Leftover mashed potatoes       
 
  Dissolve yeast in water; set aside. In a saucepan, combine milk,
  shortening, and potatoes; cook and stir over low heat just until
  shortening is melted. Remove from the heat and place in a large bowl
  with sugar, salt, 2 cups of flour and the yeast mixture. Add eggs;
  mix well. Cover loosely and allow to stand for 2 hours (the dough
  will be like a sponge). Stir in enough of the remaining flour to make
  a soft dough. Turn out onto a floured surface and knead until smooth
  and elastic, about 6 minutes. Place in a greased bowl, turning once
  to grease top. Cover and let rise in a warm place until doubled,
  about 1 hour. Punch down and divide into thirds. On a floured surface
  roll each portion into a 12 inch circle. Cut each circle into 12 pie
  shape wedges. Beginning at the wide end, roll up each wedge. Place
  rolls, point side down, on greased baking sheets. Cover and let rise
  30 minutes or until nearly doubled. Bake at 400 degrees F. for 15
  minutes or until golden. Yield: 3 dozen.
  
  Diabetic Exchanges: One roll (prepared with skim milk and margarine)
  equals 1 1/2 starch, 1 fat; also, 170 calories, 168 mg sodium, 12 mg
  cholesterol, 28 gm carbohydrate, 4 gm protein, 5 gm fat.
  
  SOURCE*Noni Ruegner, SaltLake City, UT, Country Woman
  Magazine,Sept/Oct93 POSTED BY: Jim Bodle 12/93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chunky Vegetarian Chili
 Categories: Diabetic, Vegetarian, Chili, Beans, Soups/stews
      Yield: 11 sweet ones
 
      1 md Green pepper; chopped               1 cn Pinto beans, rinsed drained
      1 md Onion; chopped                           -(15 oz.)
      3 cl Garlic; minced                      1 cn Whole kernel corn, drained
      1 tb Cooking oil                              -(11 oz.)
      2 cn Mexican stewed tomatoes,        2 1/2 c  Water
           -undrained (14 1/2 oz. ea.)         1 c  Uncooked long grained rice
      1 cn Kidney beans, rinsed drained        1 tb To 2 Tb Chili powder
           -(16 oz.)                       1 1/2 ts Ground cumin
 
  In a Dutch oven, saute green pepper, onion and garlic in oil until
  tender. Stir in all remaining ingredients; bring to a boil. Reduce
  heat; cover and simmer for 25-30 minutes or until rice is cooked,
  stirring occasionally. If thinner chili is desired, add additional
  water. Serves 11.
  
  Diabetic Exchanges: One serving (1 cup) equals 2 starch, 2 vegetable;
  also, 191 Calories, 616 mg Sodium, 0 Cholesterol, 38 gm carbohydrate,
  7 gm protein, 2 gm fat.
  
  SOURCE:*Taste of Home Magazine Oct/Nov 93 POSTED BY: Jim Bodle 12/93
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creole Steak
 Categories: Diabetic, Meats, Main dish, Rice, Vegetables
      Yield: 1 serving
 
           Ingredients:                        1 c  Onion; chopped
      2 lb Lean round steak                  1/3 c  Green pepper; chopped
    1/4 c  Flour                               1 cn (16 ounces) tomatoes;
      2 ts Salt                              1/2 c  Raw rice;
      2 ts Paprika                             1 c  Condensed beef broth
    1/2 ts Pepper                              1 c  Water
      3 tb Vegetable oil                  
 
  Directions: Cut steak into 7 equal serving pieces. Mix flour, salt,
  paprika, and pepper, dredge meat in mixture. Heat oil in a large
  frying pan. Lightly brown onions and green peppers and remove from
  oil. Brown meat in remaining oil. Cover meat with onions and green
  peppers. Cut up tomatoes and add with their liquid to meat.  Sprinkle
  rice into pan.; add broth and water.  Mix thoroughly.  Bring to a
  boil, turn heat down, and cover tightly.  Simmer 1 1/2 hours or until
  meat is tender, stirring occasionally.
  
  To help cut down on cooking time I purchase the tenderized round
  steak. I also use Minute Rice.
  
  :       Nutritive value per serving:  CHO 21 gm., PRO 30 gm., FAT 22
  gm.
                                        Calories 409, Sodium 1018 mg.
  
  :       Food Exchanges per serving:   4 Medium-Fat Meat Exchanges
  plus 1
                       Bread Exchange plus 1 Vegetable Exchange
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Christmas Stollen
 Categories: Diabetic, Breads/bm, Nuts/grains, Fruits, Holidays
      Yield: 15 servings
 
           Ingredients:                      1/2 c  Flour
    1/2 c  Raisins, dark or golden           1/2 c  Margarine
    1/4 c  Dried Apricots, chopped             2 tb Sugar
    1/4 c  Unsweetened Apple Juice           1/4 ts Salt
           -=OR=-                            1/4 ts Almond Extract
    1/4 c  Rum                                 1 ts Lemon Rind, grated
      1 pk (or 1 tb) Active Dry Yeast          1 c  To 1-1/2 cup  Flour
    1/3 c  Milk, heated to lukewarm          1/2 c  Sliced Blanched Almonds
           -(105 to 110 degrees)             1/2 c  Low-Sugar Apricot Preserves
 
  Directions:
  
  Combine the raisins, apricots and apple juice (or rum) in a bowl.
  Let soak overnight or for at least 4 hours. Combine the yeast, milk
  and the 1/2 cup of flour in a bowl.  Mix until smooth and the mixture
  looks like think mashed potatoes.  Cover the bowl with a damp cloth
  and let rise in a warm place for 10 minutes, or until doubled in bulk.
  
  Meanwhile, cream the margarine, sugar, salt, almond extract and lemon
  rind. Beat in the yeast mixture and 1-1/4 cups of the flour.  Turn
  the dough out onto a lightly-floured surface and knead in about 1/4
  cup more flour, or until the dough is soft.  Knead for 3 minutes.
  Put in a greased bowl, cover with a damp towel and let rise in a warm
  place until doubled, about 1-1/2 to 2 hours.
  
  Once the dough has doubled, knead in the raisin mixture and almonds.
  Knead until well mixed.  Roll the dough into a rectangular 12- by
  6-inch shape. Roll up jelly roll fashion.  Place on a lightly-oiled
  baking sheet and let rise about 30 minutes.  Bake in a 375-degree
  oven for 25 to 30 minutes, or until golden brown.
  
  Cool partially on a wire rack.  Glaze the cool but not cold stollen
  with the apricot preserves. Serves 15
  
  One Serving = Calories: 162 Carbohydrates: 23 Protein: 2 Fat: 7
  Sodium:
     116 Potassium: 121 Cholesterol: 0
  
  Exchange Value: 1 Bread Exchange + 1/2 Fruit Exchange + 1 Fat Exchange
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creamed Soup Mix
 Categories: Diabetic, Soups/stews, Master mix
      Yield: 3 cups mix
 
      2 c  Instant nonfat dry milk pwdr        1 ts Dried, crushed basil
    3/4 c  Cornstarch                          1 ts Dried, crushed thyme
    1/2 c  Inst.low-sod.chicken bouill.      1/2 ts Pepper
      2 tb Dried onion flakes             
 
  3 cups mix = equivalent to nine 10 oz cans of soup.
  
  Combine all ingredients.  Mix and store in airtight container.  To
  use, combine 1/3 cup mix with 1 1/4 cup water in a saucepan.  Cook
  and stir until thickened.  Add 1/4 cup chopped celery OR 1/4 cup
  chopped fresh mushrooms if desired.
  
  1/3 cup mix = 96 calories, 1 starch/bread exchange 18 grams
  carbohydrate, 5 grams protein, trace fat, 310 mg sodium
  
  Adapted from Exchanges For All Occasions by Marion Franz, 3rd ed. 1993
  Shared but not tested by Elizabeth Rodier Jan 94.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mexican Goulash
 Categories: Diabetic, Meats, Main dish, Pasta, Crockpot
      Yield: 4 servings
 
    1/2 lb Lean ground beef;               1 1/2 c  Raw macaroni;
    1/2 c  Onion; chopped                    1/4 ts Garlic powder;
    1/4 c  Green pepper; chopped             1/4 ts Pepper;
      3 c  Tomato juice; Hunt's No Salt      1/4 ts Chili powder;
 
  Add Macaroni to boiling water and cook for 7 minutes. Cook the first 3
  ingredients in cast-iron skillet until meat is brown and vegetables
  are tender.  Drain off fat. Add tomato juice, macaroni, and spices.
  Simmer until liquid is almost absorbed.
  
  Note:  Served with a salad, this makes a delicious meal.
  
  Nutrients per serving:  Calories 323, fat 11g, cholesterol 49mg,
  carbohydrate 36g, sodium 64mg.
  
  Exchanges:  Bread 2, Meat 2, Vegetable 1.
  
  Source:  "There IS Life after Lettuce" by Pepper Durcholz, Alberta
  Gentry, Carolyn Williamson, M.S.
  
  Formatted for Meal-Master by Joyce Burton.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Meat Cakes
 Categories: Diabetic, Meats, Main dish, Fruits, Breads/bm
      Yield: 18 meat loave
 
  1 1/2 lb Lean ground beef                    2 ts Worcestershire sauce
    1/2 lb Bulk Italian sausage              1/2 ts Dried sage
    1/2 c  Minced onion                        1 c  Unsweetened applesauce
      1 ts Italian seasoning                 1/2 c  Whole wheat bread crumbs
      1 ts Salt                              1/2 c  Unprocessed bran
 
  Preheat oven to 350 degrees F.
  Mix all ingredients together well.
  Place 1/3 cup (2 oz.) mixture in each of 16 muffin cups.
  Bake at 350F. until done, about 1 hour.  Remove from muffin tins.
  Serve hot or cold. Note: Nice for a picnic.
  Yield: 16 meat cakes Nutrient analysis of
  1 meat cake: 1/2 starch/bread exchange; 2 lean meat exchanges;
  150 Calories; 12 g protein; 8 g fat; 8 g carbohydrate; 360 mg sodium;
  41 mg cholesterol.
  
  Source: The Complete Diabetic Cookbook by PJ Palumbo,MD and Joyce Daly
  Margie, MS
  
  Posted by Dar Rains Reposted by John Davis
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Super French Toast
 Categories: Diabetic, Breakfast, Breads/bm
      Yield: 8 slices
 
      2    Eggs;                             1/4 c  Ground pecans;
    1/4 c  Orange juice;                       3 tb Margarine;
    1/4 ts Salt;                               8 sl Whole wheat bread;
    1/2 c  Cornflakes; crushed                      -=OR=-
    1/4 c  Wheat germ;                         8 sl French bread;
 
  Beat the eggs, orange juice, and salt in a flat bowl with a fork or
  whisk until blended.  Mix the cornflakes, wheat germ, and nuts in a
  pie pan or cake pan.
   Heat the margarine in a large skillet.  Dip bread slices into egg
  mixture and then into cornflake mixture, coating both sides.  Place
  in skillet as many pieces as will fit comfortably in 1 layer (2 or 3
  batches may be needed).
   Cook until brown on both sides, turning slices carefully with wide
  spatula.  Keep finished toast warm if cooking more batches.
  
  Yield: 8 slices
  
  Nutrient analysis of 1 slice:  1 starch/bread; 1 medium-fat meat
  exchange; 1 fat exchange; 205 Calories; 9 g protein; 12 g fat; 18 g
  carbohydrate; 374 mg sodium; 66 mg cholesterol. Source: The Complete
  Diabetic Cookbook by PJ Palumbo, MD and Joyce Daly Margie, MS. Posted
  by Dar Rains
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chicken Barley Soup (Low Cal)
 Categories: Diabetic, Soups/stews, Low-fat/cal, Main dish, Poultry
      Yield: 8 servings
 
      3 lb Chicken, Cut in pieces            1/2 c  Finely chopped carrot
    1/2 c  Uncooked barley                   1/2 c  Chopped fresh parsley
      9 c  Water                               1 tb Salt
      2 tb Lemon Juice                       1/2 ts Pepper, freshly ground
      3    Celery stalks with leaves         1/4 ts Celery seed
      1 sm Onion                           1 1/2 c  Green beans cut, fresh
    1/2 c  Chopped onion                  
 
  Place chicken, water, leaves from celery and small onion in a large
  saucepan.  (Reserve celery stalks.)
  
  Cover saucepan and bring to a boil; reduce heat and simmer 1 1/2 hours
  until chicken is tender.  Remove chicken.  Strain broth into bowl;
  chill until fat sets on top.  Remove fat.
  
  Remove skin and bones from chicken, discard.  Cut chicken into
  bite-sized pieces, set aside.  (My note:  if you want less than 8
  servings, freeze extra broth and chicken separately in meal-sized
  portions.)
  
  Return broth to saucepan.  Chop reserved celery stalks, add to broth
  with chopped onion, carrot, parsley, barley, lemon juice, seasonings.
  Cover and simmer 20 min.
  
  Add fresh green beans and chicken; continue cooking 15 min or until
  beans are tender.  Each serving 1 1/2 cup.
  
  11 g carbohydrate, 14 g protein 5 g fat, 145 calories 2 Protein
  Choices, 1 fruit & veg. choice
  
  Source:  Choice Cooking c. 1986 Canadian Diabetes Association Shared
  by Elizabeth Rodier, tested Sept 93 with substitutions. From the
  files of Al Rice, North PoleAlaska,  Feb 1994
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Glazed Sweet Potatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 8 sweet ones
 
  2 1/2 lb Fresh sweet potatoes;               2 tb Sweet'n Low brown sugar
    1/4 c  Margarine;                               -substitute
      2 tb Brown sugar; packed to            1/2 c  Pecans; chopped
           -measure.                      
 
  Cut sweet potatoes in half crosswise.  Place in large pot with lightly
  salted water to cover.  Bring to a boil and boil until tender, about
  so minutes.  Drain  Preheat oven to 350 degrees.  When potatoes are
  cool enough to handle, cut crosswize in 1/4 slices.  Spray 1 1/2
  quart baking dish with non-stick cooking spray.  Place half the
  potatoes in the baking dish, top with margarine, half brown sugar and
  half the  Sweet' n Low Brown. Repeat.  Top with chopped pecans.  Bake
  20 - 25 minutes or until pecans begin to brown.  Makes 8 Servings.
  Calories: 250 per serving.
  Calories saved: 105 per serving.
  
  Souce: From the box of Sweet'n Low Brown
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mark's Eggless Pancakes
 Categories: Diabetic, Breakfast, Pancakes, Vegetarian
      Yield: 4 servings
 
      1 c  Wholewheat flour                    1 ts Baking soda
      1 c  White flour                              Salt, optional
      3 tb Wheat germ                               Sugar, optional
      2 tb Cornstarch                               Water to mix
      2 tb Baking soda                    
 
  Combine all the dry ingredients.  Add water, starting with 1/2 c &
  beating well.  Add enough water till you have the consistency
  desired. If you prefer thicker batter, add less water, thinner
  batter, add more water.
  
  Fry in a very lightly oiled skillet till brown, flip & continue to
  cook the other side.
  
  VARIATION: Substitute the wholewheat flour with millet flour, or
  buckwheat & omit the wheatgerm.
  
  Recipe by Mark Satterly.  Based on an idea from the Toronto
  Vegetarian Food Fair September, 1993.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Asparagus with Red Pepper Sauce
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 servings
 
      1 lb Asparagus Stalks;                        (you might want to try
      3 lg Large Red Peppers                        Rice vingegar)
  3 1/2 tb Olive Oil                         1/2 ts Fresh Thyme Leaves
      1 tb Balsamic Vinegar                         Salt & Pepper
 
  Peel the asparagus if necessary and cook the stalks in lightly salted
  water for 4 to 8 minutes, depending on thickness, or until fork
  tender but stiil firm. Drain under cold water and set the stalks
  aside. Broil the peppers on all sides until lightly scorched. Place
  the cooked peppers in a paper bag for 10 minutes. Remove the peppers
  and peel off the skin. Cut open the peppers and remove the stem,
  seeds and white flesh. Puree the peppers in the food processor. Mix
  in the olive oil, Balsamic Vinegar and thyme. Taste for seasoning and
  add salt and pepper if desired. Place equal amount of the puree on 4
  serving dishes. Top with equal amounts of asparagus.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
  (I would cut back even more on the fat, only using what is
  neccesary...)
  
  Reposted 4 you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Olga's Pumpkin Pie
 Categories: Diabetic, Pies, Holidays
      Yield: 6 servings
 
  1 1/2 c  Cornflakes                          2 pk Dietetic Butterscotch Or
      1 ts Diet Margarine; Melted                   -Vanilla Pudding
      1 tb ;Hot Water                          1 c  Pumpkin; Canned Or Fresh
    1/2 c  Dietetic Maple Syrup                     -Cooked
      1 c  Nonfat Milk                         1 lg Egg
 
  Preheat the oven to 325 Degrees F.  Crush the cornflakes.  Mix the
  margarine and water, blending well, then add to the cornflakes, mixing
  well.  Spread the mixture evenly in a 9-inch pie pan, pressing frim
  around the edge with a spatula.  Bake for 8 to 10 minutesin the oven,
  remove and let cool to room temperature.  Blend the remaining
  ingredients in a saucepan and cook, over medium heat, while stirring
  constantly, until it reaches a boil.  Cool to room temperature and
  then pour into the pie shell. Chill for at least three hours before
  serving.
  
  Exchanges per serving:  1 serving = 1 1/2 breads. Calories per
  serving: 110
  
  From Recipes For Diabetics by Billie Little
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pumpkin Pie
 Categories: Diabetic, Pies, Desserts, Holidays
      Yield: 8 servings
 
MMMMM--------------------PUMPKIN PIE FILLING-------------------------
  1 1/2 c  Pumpkin; Canned Or Fresh          1/4 ts Ground Nutmeg; Or To Taste
           -Cooked                           1/4 ts Ground Cloves; Or To Taste
           Non Nutritive Sweetener             2 lg Eggs; Slightly Beaten
           -Equivalent To 3/4 C            1 1/4 c  Nonfat Milk
           -Sugar                              2 c  Nonfat Evaporated Milk
    1/2 ts Salt                                     ;Pastry For One 9-Inch Pie
  1 1/4 ts Cinnamon                                 -Crust, Unbaked
    1/2 ts Ground Ginger; Or To Taste    

MMMMM-------------------------PIE CRUST------------------------------
  1 1/3 c  Flour; Sifted                     1/2 c  Diet Margarine; Melted
    1/2 ts Salt                                2 tb ;Cold Water
 
  Preheat the oven to 400 Degrees F.  Combine the pumpkin, sweetener,
  salt, and spices, blending well then blend in the eggs, milk, and
  evaporated milk.  Pour into the unbaked pastry shell and bake until a
  knife inserted between the center and outside come out clean.  Cool
  to room temperature before serving.
  
  Exchanges Per Serving: 1 Serving = 1/4 Lean Meat, 3/4 Milk, 1/6 Bread
  Calories Per Serving: Filling = 135 Pastry = 110
  
  Pie Crust:
  
  Sift the flour and salt together, then dribble th margarine over the
  surfae.  Stir, with a fork, until completely mixed then add the water
  to the margarine-flour mixture and stir until a smooth ball if
  formed. Roll out the dough to fit the pie pan.  Place in the pie pan
  and flue the edges with the fork.  Refrigerate if the crust is to be
  filled prior to baking. If baked unfilled, make several cuts with a
  sharp knife in the bottom and sides of the crust.  Bake at 450
  degrees F for 13 to 15 minutes or until golden brown.
  
  Exchanges Per Serving: 1/8 Crust = 1 Bread, 1 1/2 fat Calories Per
  Serving: 130
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fast Pilaf
 Categories: Diabetic, Nuts/grains, Beans, Vegetarian, Rice
      Yield: 4 servings
 
      1 c  Onions; chopped                     4 c  Water
      3 cl Garlic                              2 c  Quick brown rice; quinoa,
      2    Tomatoes; chopped                        -or couscous
      1 lb Beans; canned                  
 
  Saute onions and garlic in olive oil until tender. Add tomatoes,
  beans, water and grain. Season with herbs and spices of your choice.
  Cook until the grain is tender. Serve with tossed salad.
  Food Exchange per serving:  1 STARCH/BREAD EXCHANGE + 1 VEGETABLE
  EXCHANGE (I would cut back on the beans to make it count as 1
  starch/bread) (I also would use a combintion of couscous & quinoa and
  even add any free
   vegetables.  This would be great to make ahead and take to work in
  the summer time.)
  From Vegetarian Times Typed by Lisa Greenwood
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Diatetic Melt-Away Mints
 Categories: Diabetic, Candies, Chocolate
      Yield: 100 servings
 
  1 1/2 lb Finely chopped milkcote             3    Or 4 drops pepermint oil
           -chocolate coating                       Milkcote chocolate
    2/3 c  Melted vegetable shortening    
 
  In the top of a double boiler, melt milkcote coating over hot, not
  boiling, water. Add shortening and pepermint, a little at a time,
  beating well after each addition. Chill chocolate mixture in the
  refrigerator until of a soft custard consistency. Place in a mixing
  bowl and beat for 30 seconds. DO NOT OVERBEAT. Pour into a waxed
  paper-lined 10 x 13-inch pan. Cover with waxed paper and tap pan to
  level mixture. Place in refrigerator until firm but not hard. Cut
  into squares. Dip in melted and cooled milkcote coating. Makes about
  100 pieces.
  
  Recipe from:Ideals Candy Cookbook by Mildred Brand Copyright-MCMLXXIX
  By Mildred Brand, Milwaukee, Wis. 53201
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Marinated Celery, Hellenic Style
 Categories: Diabetic, Vegetables, Vegetarian
      Yield: 3 servings
 
      1 bn Pascal celery; 4 cups                    -sprigs
    1/3 c  Olive oil                           2    Parsley, fresh, sprigs
      1    Lemon; juice of                          -chopped
      2 tb Fennel leaves, fresh;chopped             White pepper; freshly ground
      1    Thyme, fresh sprigs;up to 2   

MMMMM------------------------FOR GARNISH-----------------------------
           Lemon slices                             Fennel leaves
 
  1. Scrape celery lightly. Using a sharp knife, cut stalks diagonally
  into 1 1/2 inch pieces. Cut larger pieces in half lengthwise.
  
  2. To make the marinade: In a saucepan, combine the oil, lemon juice,
  herbs, seasonings, and 1/2 cup water. Bring to a boil.
  
  3. Drop the celery into the marinade. Stir, and add only enough water
  to half cover the celery. Invert a dish over the celery. Cover pan
  and simmer for 10 minutes or until crisp-tender. Cool in the marinade.
  
  4. Store, marinade and all in a covered glass jar in the refrigerator.
  Serve cold, garnished with the lemon and fennel.
  
  Nutrients for 1/2 cup Calories: 37 Exchanges: 1/2 vegetable; 1/2 fat
  :          g            mg carbohydrate: 2 potassium: 122 protein:
  negligible       sodium: 38 fat: 3 cholesterol: 0 fiber: 1
  
  SERVES: 3 SOURCE: _Diabetic Cooking Around the World_ by Vilma
  Liacouras Chantiles posted by Anne MacLellan
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Carrot, Zucchini and Potato Shreds
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 servings
 
      2    Baking potatoes; peeled             2 tb Margarine;
      2 sm Carrots; peeled                     1 ts Dried basil;
      2 md Zucchini;                                Salt
      2 tb Butter;                                  Black Pepper; freshly ground
           -=OR=-                         
 
  Grate the potatoes. Rinse with cold water, drain well and pat dry.
  Grate the carrots and zucchini and combine with the potatoes, Melt
  the butter in a large skillet on medium-high heat. When sizzling, add
  the vegetables and saute for 2 minutes. Add the basil, lower the heat
  to medium, cover and simmer for 7 to 10 minutes, or until the
  vegetables are tender. Season with salt and pepper.
  Source: Fast & Fresh by Lucy Waverman
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE
  EXCHANGE + 1 FAT EXCHANGE(YEA! RIGHT! You know me by now, CUT BACK ON
  THE FAT.) (right at this monent I think zuccini is a freeby.  I am
  very excited to try this one and SOON)
  
  From the collection of Karen Deck
  Reposted 4 you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Potato Creole
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 servings
 
    1/4 c  Vegetable oil                            Salt and freshly ground
      3    Potatoes; peeled and sliced              Black pepper to taste
      1    Onion; sliced                       1 ts Dried thyme
      2 c  Tomatoes; chopped                        Pinch cayenne pepper
 
   Heat the oil in a large skillet on medium heat. Add the potatoes and
  onion and saute for 10 minutes.
   Add the tomatoes, salt, pepper, thyme and cayenne. Bring to a boil,
  then reduce the heat, cover and simmer for 30 minutes, or until the
  potatoes are tender and the sauce has thickened.
  Source: Fast & Fresh by Lucy Waverman
  
  From the collection of Karen Deck
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Peach Ice Tea
 Categories: Diabetic, Beverages
      Yield: 4 nice folks
 
      4    Regular tea bags;                        -Torani
      3 ts Peach syrup; such as Monin               Sugar to taste
           -=OR=-                                   (sugar sub)
      3 ts Mango syrup; DaVinci or        
 
  Brew tea.  Let cool.  Add flavoring.  Add ice.  Sweeten to taste.
  
  Source: The San Diego Union Food Section, May 23. 1994
  Brought to you and yours via Nancy O'brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Herbal Ice Tea
 Categories: Diabetic, Beverages
      Yield: 4 nice folks
 
      1 ga Filtered water;                          -lemon, etc.
      3    Flavored herbal tea bags;                Sugar to taste;
           -peprermint, strawberry,                 (sugar substitue, please);
 
  Place tea bags in water.  Let steep overnight.  Add ice.  Sweeten to
  taste.
  Food Exchanges per serving: FREE
  
  Source: The San Diego Union Food Section, May 26, 1994
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fruit Ice Tea
 Categories: Diabetic, Beverages
      Yield: 4 nice folks
 
      1 qt Strong tea, cooled                       Sugar to taste
  1 1/2 c  Fruit juice;                             (sugar sub)
 
  Combine tea with fruit juice.  Add ice.  Sweeten to taste.
  
  Food Exchange per serving: 1 FRUIT EXCHANGE (3/8 c per serving)
  (A sweet one could have 2 to 3 servings per day.)
  
  Source: The San Diego Union Food Section, May 26, 1994
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pickled Spinach
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
      2 c  Spinach; torn                     1/3 c  Oil, vegetable; to 1/2 cup
      1 c  Tomato; chopped                     2 sl Bacon; cooked and crumbled
    1/4 c  Green pepper; chopped                    Lettuce leaves; opt.
    1/4 c  Vinegar                        
 
  Combine first 5 ingredients, tossing gently.  Chill at least 15
  minutes. Sprinkle bacon over top; serve on lettuce leaves, if desired.
  
  SOURCE: Southern Living Magazine, sometime in 1981. Typed for you by
  Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cauliflower-Broccoli Medley
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 servings
 
      1    Cauliflower head                  1/3 c  Vinegar
      1 bn Broccoli                          1/4 c  Sugar
      2 sm Onions; sliced and separated      1/2 ts Salt
           -into rings                       1/4 ts Pepper
    1/2 c  Mayonnaise                          2 sl Bacon; cooked and crumbled
    1/3 c  Vegetable oil                  
 
  Wash cauliflower, and remove green leaves.  Separate the cauliflower
  into flowerets, slicing the large ones into bite-size pieces.
  
  Trim off large leaves of broccoli.  Remove tough ends of lower
  stalks, and wash broccoli thoroughly.  Cut into bite-size pieces.
  
  Combine vegetables in a large bowl.  Combine remaining ingredients
  except bacon; add to vegetables, tossing gently.  Chill several hours
  or overnight.  Garnish with bacon.
  
  SOURCE: Southern Living Magazine, sometime in 1981. Typed for you by
  Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Marinated Mushrooms
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 4 servings
 
    1/2 c  Oil, olive                        1/2 ts Salt
      3 tb Vinegar, tarragon                 1/8 ts Pepper
      2 ts Parsley flakes, dried               1 lb Mushrooms, fresh; sliced
 
  Combine all ingredients except mushrooms in a large bowl; stir well.
  Add mushrooms, tossing gently to coat.  Chill for about 4 to 6 hours
  before serving.
  
  SOURCE: Southern Living Magazine, sometime in 1981. Typed for you by
  Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tomato Bowl
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 8 servings
 
    1/4 c  Parsley, fresh; chopped             1 ts Sugar
    1/4 c  Oil, vegetable                    1/4 ts Pepper
      2 tb Vinegar, cider                      1    Garlic clove; minced
      2 ts Mustard, prepared                   6 sm Tomatoes; firm, ripe, sliced
      1 ts Salt                           
 
  Combine the first 8 ingredients, mixing well.
  
  Place tomato slices in serving bowl, and pour dressing over all.
  Cover and let stand at room temperature 20 minutes before serving.
  
  SOURCE: Southern Living Magazine, sometime in 1981. Typed for you by
  Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Potatoes Nicoise
 Categories: Diabetic, Side dishes, Cheese, Vegetables
      Yield: 6 servings
 
      1    Garlic clove                      1/4 ts Crumbled basil leaves
      3 md Potatoes, sliced thin             1/4 ts Ground nutmeg
      3 lg Tomatoes (1 1/2 lbs)                3 md Red onions (1 lb)
      3    Sprigs fresh parsley                2 tb Low fat margarine
      2 ts Salt                              1/4 c  Or more shredded low fat
    1/4 ts Crumbled tarragon leaves                 Swiss or Cheddar cheese
 
  1. Preheat oven to 400F. Cut garlic in half lengthwise. With cut
  garlic, rub inside of 1 1/2 quart shallow baking dish; set aside.
  Peel potatoes; cut into 1/4 inch slices. Place in bowl of cold water
  and set aside.
  
  2. Peel tomatoes (to make this easier, put in boiling water for 30
  seconds and then immerse immediately in ice water). Cut into 1/2
  thick slices; set aside.
  
  3. In a small bowl, combine the parsley, 1 tsp salt, tarragon, basil
  and nutmeg. Peel and thinly slice the onions. Drain potatoes well;
  pat dry with a paper towel. Place half the potatoes into a prepared
  casserole dish (spray first with non-stick spray). Sprinkle with half
  the parsley mixture. Add half the onions, and half the tomatoes.
  
  4. Sprinkle tomatoes with 1/2 tsp salt. Repeat layering procedure. Cut
  margarine into small pieces and dot onto casserole. Cover loosely with
  foil.
  
  5. Bake 45 minutes or until potatoes are fork-tender. Sprinkle top of
  casserole with cheese, and bake uncovered for 5 minutes or until
  cheese is melted and lightly browned.
  
  Source:  Mc Calls Cooking School
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lemon Herb Potatoes
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 6 servings
 
MMMMM--------------------LEMOM HERB POTATOES-------------------------
      6 sm Baking potatoes;                    1 ts Dill weed;
    1/2 c  Onion; chopped                    1/8 ts White pepper;
      1 tb Unsalted margarine;                 1 ts Lemon peel; grated
      1 cl Garlic; Minced                      1 tb Parsley;
    1/4 c  Skimmed milk; hot                        Paprika;

MMMMM-----------------CHEESE LEMON HERB POTATOES----------------------

MMMMM--------------------------VERATION-------------------------------
    1/2 oz Cheese; for each potatoe       
 
  1.Bake potatoes until done. Cool.
  2.Saute onions and garlic in unsalted margarine. Scoop out potatoes
  and mash. Beat in onion mixture, hot skimmed milk, lemon and pepper.
  Mix in dill and parsley. Refill skins.  Sprinkle with paprika.
  3.  Bake at 400F for 30 minutes.
  
  Variation:  add 1/2 oz grated cheddar cheese on top of each potato
  before baking the final time.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/4 FAT EXCHANGE?
  (If cheese is used then the fat exchange would be changed.)?
  Source: One of the cooking echo's
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Avocado & Grapefruit Salad
 Categories: Diabetic, Salads, Fruits, Vegetables
      Yield: 4 sweet ones
 
      1 md Size avocado, peeled                1 sm Red onion; thinly sliced
      1 md Pink grapefruit                     4 tb Poppy seed Sauce;
 
  Slice avocado into 8 wedges.  Arrange equal amounts of avocado and
  grapefruit on 4 salad dishes and top each with 2 onio slices.  Dress
  each salad with 1 tablespoon sauce.
  Food Exchanges per serving: 1 FRUIT EXCHANGE + 1 FAT EXCHANGE; CAL:
  137, CHO: 0mg; CAR: 3g; PRO: 17mg; SOD: 109; FAT: 10g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bean Sprouts & Cucumbers
 Categories: Diabetic, Salads, Vegetables
      Yield: 2 servings
 
      2 c  Bean sprouts;                       1 tb Low-sodium soy sauce;
      1 c  Cucumber;                           1 tb Water;
      1 tb Apple cider vinegar;                1 tb Toasted sesame oil;
      1 tb Sesame oil;                           ds Chili powder;
 
  Blanch bean sprouts in boiling water 1 minute, drain and let cool.
  Peel cucumber, cut in half, seed and slice thinly.  Mix with sprouts.
  In a small bowl, mix vinegar, seasame oil, soy sauce and water.  Toss
  with sprouts.  Granish with seasame seeds and a dash of chili powder.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
  CAL: 67; CHO: 0mg; CAR: 5g; PRO: 2g; SOD: 155mg; FAT: 5g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Bell Pepper Salad
 Categories: Diabetic, Salads, Vegetables
      Yield: 4 sweet ones
 
      1 md Size red bell pepper;             1/2 c  Creamy Garlic Dressing;
      1 md Size yollow bell pepper;          1/4 ts Black pepper;
      1 md Size green bell pepper;             2 ts Capers; rinsed drained
 
  Preheat broiler.  Place bell peppers under broiler and lightly char.
  turning to grill all sides. Remove from broiler to a paper bag.  Close
  paper bag and set aside.  When peppers cool, peel, core, seed and cut
  into strips.  Arrange peppers on a platter, allternating colors so
  they form a petal, and spoon dressing over them.  Sprinkle  with
  black pepper. Garnish with capers and serve warm or chilled.
  Food Exchanges per serving: 1 VEGETABLE EXCHANGE; CAL: 30; CHO: Omg;
  PRO: 2g; SOD: 67gm; FAT: 0g
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chickpea Salad
 Categories: Diabetic, Beans, Vegetables, Salads
      Yield: 4 sweet ones
 
     15 oz (1 cn) chickpeas;                   1 cl Garlic; minced
           -(garbanzos beans)                1/4 ts Hot pepper flakes;
      1    Celery stalk; chopped                    -or to taste
      2    Green onion; chopped                4 tb Tasty Tahini Dressing;
 
  Rince chickpeas, drain and place in a bowl.  Add Celery and green
  onions. Combine garlic, pepper flakes and dressing.  Pour over
  chickpeas mixture and toss.
  Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 LOW-FAT MEAT
  EXCHANGE; CAL: 129; CHO: 0mg; CAR: 2g; PRO: 7g; SOD: 320mg; FAT: 3g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Colorful Vegetable Salad
 Categories: Diabetic, Salads, Vegetables
      Yield: 6 sweet ones
 
      1 md Size head red leaf lettuce;              -diced
      1    Bunch of radishes; sliced           3    Green onions; chopped
      1    Carrot; thinly sliced or          1/2 c  Alfalfa spouts;
           -grated                           1/4 c  Creamy Tofu dressing;
      1 md Sized red bell pepper;*             1 tb Toasted pine nuts;**
 
  * I used green, red and yellow bell pepper...
  ** And nuts may be used...(pine nuts here cost 5.99 a pound)
  Separate lettuce leaves and trim, rinsing well in cool water.  Spin
  or pat dry, tear in bite-size pieces and place in a large salad bowl.
  Add radishes, carrot, bell pepper, green onions and sprouts.  Toss
  with dressing and garnish pine nuts.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
  CAL: 51; CHO: 0mg; CAR: 7g; PRO: 3g; 77mg; SOD: 77mg; FAT: 3g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Indian Cucumber Salad
 Categories: Diabetic, Salads, Vegetables
      Yield: 4 sweet ones
 
      3 md Size cucumbers;                     1 ts Ground cumin;
      1 c  Plain low-fat yogurt;               1 ts Dried mint leaves;
      1 tb Fresh lemon juice              
 
  Peel cucumber, cut in half, discard seeds and slice thinly.  Mix
  remaining ingredients together, add cucumbers and stir together.
  Food Exchange per serving: 1 VEGETABLE EXCHANGE; CAL: 37; CHO: 1mg;
  CAR: 6g; PRO: 3g; SOD: 46mg; FAT: 0g;
  
  Souce: Light & Easy Diabetes Cuisine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Kidney Bean Salad
 Categories: Diabetic, Salads, Vegetables, Beans
      Yield: 4 sweet ones
 
     16 oz (1 can) kidney beans;               1 ts Dill pickle; grated
           -rinsed well                        2 ts Onion; grated
           -=OR=-                              1    Egg white; hard-cooked
     16 oz (1 can) pinto beans; rinsed              -chopped finely
           -well                                    Romaine Lettuce leaves;
      1    Celery stalk; diced               1/4 c  Anchovy Yogurt Dressing;
 
  Mix first 5 ingredients together lightly.  Arrange on lettuce leaves
  and top with a spoonful of dressing
  Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE + 1/2 FAT EXCHANGE
  CAL: 99; CHO: 2mg; CAR: 15g; PRO: 5g; SOD: 200mg; FAT: 3g;
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lentil Vegetable Salad
 Categories: Diabetic, Beans, Vegetables, Salads
      Yield: 6 sweet ones
 
      1 c  Red lentil;                              -chopped
      3 c  Chicken Broth                       2    Green onion; chopped
      1    Bay leaf;                         1/4 ts Hot pepper flakes;
    1/4 ts Dried leaf marjoram;                     -(optional)
    1/4 ts Dried leaf thyme;                 1/2 c  Water chestnuts; sliced
      1 ts Virgin olive oil;                        -rinced, drained
      1 md Size carrot; chopped              1/4 c  Balsamic vinaigrette;
      1 md Size celery stalk;             
 
  Rinse lentils and place in a saucepan with broth, bay leaf, marjoram
  and thyme.  Bring to a boil, reduce heat and simmer, uncovered, 30
  minutes or until tender.  Drain in a colander.  Heat oil in a
  non-stick saucepan and stir-fry vegetables 3 minutes.  Add lentils,
  hot pepper, water chestnuts and vinaigrette.  Serve on a bed of
  lettuce leaves. Food Exchnges per serving: 1 VEGETABLE EXCHANGE + 1
  STARCH/BREAD EXCHANGE + 1 LOW-FAT MEAT EXCHANGE; CAL: 115; CHO: 0mg;
  CAR: 21g; PRO: 9g; SOD: 24mg; FAT: 4g;
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Summer Salad
 Categories: Diabetic, Salads, Vegetables
      Yield: 4 sweet ones
 
      2 lg Beefsteak tomatoes; sliced          2 tb Parsely; chopped
      1 md Size red onion; sliced              1 lg Lemon; juice
      2 tb Fresh basil; chopped                2 tb Virgin olive oil;
           -=OR=-                                   Pepper to taste;
 
  Arrange tomato slices on salad plates.  Layer a few onion rings on
  top of tomatoes.  Sprinkle with basil or parsley and dash of pepper.
  Mix lemon juice with oil and spoon each seving.
  Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
  CAL: 66; CHO: 0mg; CAR: 9g; PRO: 2g; SOD: 15mg; FAT: 4g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Poppy Seed Sauce
 Categories: Diabetic, Sauces
      Yield: 20 servings
 
      1 c  Plain low-fat yogurt                2 tb Apple cider vinegar;
      2 ts Grated orange zest;                 1 tb Orange juice concentrate;
      2 ts Grated lemon zest;                       -frozen
      2 tb Raspberry vinegar                   3 tb Poppy seed;
           -=OR=-                         
 
  In a small bowl, combine all ingredients and stir until well blended.
  Chill before serving to develop taste.  Makes about 1 1/4 cup.  20
  servings (1 tablespoon). Serve over fresh fruit or fruits and
  vegetables salads. Food Exchange per serving: FREE; CAL: 13; CHO:
  0mg; CHO: 1g; CAR: 1g; PRO: 1g; SOD: 9gm; FAT: 1g;
  
  Source: Light & Easy Diabetic Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creamy Garlic Dressing
 Categories: Diabetic, Dressings
      Yield: 12 servings
 
    1/2 c  Evaporated skim milk;                    -frozen
      2 tb Fresh lemon juice;                1/4 ts Paprika;
      2 lg Garlic cloves; minced             1/4 ts White pepper;
    1/4 ts Salt;                               2 ds Sesame oil;
      1 ts Dried dill weed;                      ds Red(cayenne) pepper;
      1 ts Apple juice concentrate;       
 
  Place all ingredients in a blender and process until smooth.  Chill
  before serving.
  Food Exchange per serving: FREE; CAL: 11; CHO: 0mg; CAR: 2g; SOD:
  50mg; FAT: 0g; Makes about 3/4 cup; 12 servings (1-tb each)
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and your via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tasty Tahini Dressing
 Categories: Diabetic, Dressings, Salads
      Yield: 8 servings
 
    1/4 c  Tahini;                             2 tb Fresh lemon juice;
      6 tb Water;                                ds Red (cayenne) pepper;
 
  Tahini, also called sesame paste, is available natural food stores.
  This is nice on fish, poultry, tofu, omelets or salads.
  Blend all ingredients together with wire whisk.   Makes about 1/2 cup.
  Food Exchange per serving: 1/2 FAT EXCHANGES;CAL: 27; CHO: 0g; CAR:
  1g; PRO: 1g; SOD: 1mg; FAT: 2g; 1/2 cup; 8 servings (1-tb each)
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creamy Tofu Dressing
 Categories: Diabetic, Dressings, Salads
      Yield: 32 servings
 
      1 c  Firm tofu; (bean curd)            1/4 ts Dried leaf oregano;
           -sliced                           1/4 ts Dried leaf marjoram;
      1 lg Garlic clove; minced                3 tb Balsamic vinegar;
      2 tb Low-sodium soy sauce;               3    Green onions; chopped
      1    Lemon; juice with plup            1/4 c  Water; about
 
  Place tofu slices in a blender or a food processor fitted with the
  metal blade.  Add remaining ingredients and only as much water as
  needed to make desired consistencey.  Process until smooth.  Makes 2
  cups. Food Exchange per serving: FREE; CAL: 9; CHO: 0mg; CAR: 1g;
  PRO: 1g; SOD: 1g; FAT: 1g; Makes about 2 cups;  32 servings (1-tb
  each)
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Anchovy Yogurt Dressing
 Categories: Diabetic, Dressings, Salads
      Yield: 12 servings
 
    1/2 c  Plain low-fat yogurt;             1/8 ts White pepper;
      1 tb Salflower;                          1 cl Garlic; minced
           -=OR=-                              2 tb Fresh parsley; chopped
      1 tb Corn oil;                           1 tb Anchovy paste;
      2 tb White vinegar;                        ds Red(cayenne)pepper
        pn Salt;                          
 
  Excellent dressing for vegetables, pasta, fish, or salads.
  
  Place all ingedients in a blender and process until smooth.
  Refrigerate to blend flavors; adjust seasoning before serving.  Makes
  about 3/4 cup. Food Exchange per serving: FREE; CAL: 21; CHO: 2mg;
  CAR: 1g; PRO: 0g; SOD: 38mg; FAT: 2g;  Makes about 3/4 cup.  12
  servings(1-tb each)
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Balsamic Vinaigrette
 Categories: Diabetic, Salads, Dressings
      Yield: 12 servings
 
      1 tb Dijon-style mustard;                1 cl Garlic; minced
    1/4 c  Balsamic vinegar;                   2 tb Safflower oil;
      2 tb Water;                              2 tb Virgin olive oil;
      2 tb Fresh lemon juice                        Salt & pepper to taste;
    1/4 ts Dried leaf tarragon;           
 
  In a jar, combine the mustard, vinegar, water, lemon juice, tarragon
  and garlic.  Shake well to combine.  Add oils and shake again.
  Season with salt and pepper.  Chili before serving.  Makes about 3/4
  cup. 12 servings(1-tb each).
  Food Exchange per serving: 1 FAT EXCHANGE; CAL: 44; CHO: 0mg; CAR: 1g;
  PRO: 0g; SOD: 36mg; FAT: 5g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Family-Favorite Oatmeal (Lf)
 Categories: Diabetic, Low-fat/cal, Breakfast, Fruits
      Yield: 6 servings
 
      3 c  Hot cooked oatmeal;                 1 md To large apple; at room temp
    1/4 c  Light brown sugar;                       -cut into small chunks
           Brown sugar sub equal to          1/3 c  Raisins;
           -1/4 cup                            2 tb Walnuts; or pecans, chopped
      1 ts Cinnamon;                     

MMMMM------------------------PER SERVING-----------------------------
  2 7/8 x  *gm Total Fat                       4 x  *gm Fiber
    3/8 x  *gm Sat Fat                         7 x  *mg sodium
    171 x  *Cals                          
 
  Stir brown sugar and cinnamon into cooked oatmeal. Add apple chunks,
  raisins, and chopped nuts.  Serve hot.
  
  From One Meal At A Time by Martin Katahn
  
  Food & Wine RT [*] Category 7, Topic 8 Message 358 Sat May 29, 1993
  A.ENGLISH [Al & DianeE]      at 23:13 EDT
  
  From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$
  71511,2253, GT Cookbook echo moderator at net/node 004/005
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Buttermilk Mustard Dressing
 Categories: Diabetic, Dressings, Salads
      Yield: 12 servings
 
    1/2 c  Buttermilk;                         1    Green onion;
    1/4 c  Plain low-fat yogurt;               2 ts Lemon zest; grated
      2 ts Dijon-style mustard;                2 ts Orange zest; grated
  1 1/2 tb Cucumber; peeled seeded               ds White pepper;
           -grated                        
 
  Blend all ingedients together and chill before serving.  Makes about
  3/4 cup.  12 servings
  Food Exchange per serving: FREE; CHO: 0mg; CAR: 1g; PRO: 0g; SOD: 0g;
  FAT: 0g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Creamy Italian Dressing
 Categories: Diabetic, Dressings, Salads
      Yield: 6 servings
 
      1 tb Virgin Olive oil;                 1/4 ts Leaf oregano;
      1 tb Vegetable oil;                    1/8 ts Salt;
      4 tb Fresh lemon juice;                       Pepper to taste
 
  Mix all ingredients together and refrigerate.  Shake well before
  using. Makes 1/3 cup = 6 servings.
  Food Exchange per serving: 1 FAT EXCHANGE; CAL: 46; CHO: 0mg; CAR: 1g;
  PRO: 0g; FAT: 5g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Ginger-Soy Marinade
 Categories: Diabetic, Sauces, Meats, Fish, Poultry
      Yield: 6 servings
 
    1/4 c  Cider-vinegar;                      1 tb Gingerroot; grated
      2 tb Low-sodium soy sauce;             1/4 c  Orange juice concentrate;
      2    Green onion;                        2 tb Fresh lomon juice;
 
  Mix all ingredients together in a small bowl.  Use to marinate meat,
  fish, chicken for an hour or overnight, turning to coat from time to
  time. Remaining marinade may be used to baste meat while is cooking.
   Makes 3/4 cup = 6 servings.
  
  Food Exchange per serving: FREE; CAL: 46; CHO: 0mg; CAR: 6g; PRO: 1g;
  SOD: 202mg; FAT: 0g;
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Italian Dressing
 Categories: Diabetic, Salads, Dressings
      Yield: 8 servings
 
    1/4 c  Chicken broth                       1 cl Garlic; minced
      1 tb Virgin olive oil;                 1/2 ts Dried leaf basil;
      2 tb Red wine vinegar;                     pn Dried leaf thyme
      2 ts Dijon-style mustard;                     Salt and pepper to taste;
 
  Mix all ingredients together in a small jar and shake well.  Chill
  before serving.  Makes 1/2 cup = 8 serving.
  Food Exchange per serving: FREE; CAL: 17; CHO: 0mg; CAR: 0g; PRO: Og;
  SOD: 43mg; FAT: 2g;
  
  Source: Light & Easy Diabetes Cuisine by Betty Marks
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sky-High Rice Salad
 Categories: Diabetic, Salads, Rice, Vegetables
      Yield: 6 servings
 
      3 c  Rice, regular; cooked, cold       3/4 ts Salt
      1 c  Corn, whole kernel; cooked,              Pepper, black; to taste
           -cold                             1/4 ts Curry powder
      1 c  Celery; thinly sliced               2 tb Chutney
    1/4 c  Pepper, green; chopped            1/3 c  Dressing, French
    1/4 c  Olived, stuffed; sliced                  Crisp salad greens
      3 tb Onion; minced                       2    Eggs; hard-cooked, sliced
    1/4 c  Pickle, dill; chopped          
 
  Combine first 9 ingredients.  Stir curry powder and chutney into
  French dressing; pour over salad.  Toss lightly, and chill until
  serving time. Mound on crisp salad greens.  Garnish with slices of
  hard-cooked eggs.
  
  SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy
  Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Baked Beef and Rice
 Categories: Diabetic, Main dish, Meats, Casseroles, Rice
      Yield: 6 servings
 
  1 1/2 lb Ground beef                         1 ts Paprika
      1 c  Rice, regular                       2 oz Olives, stuffed; sliced
      1 sm Onion; chopped                      2 c  Tomato juice
      2 tb Bacon drippings                 1 1/2 c  Water; boiling
  1 1/2 ts Salt                              1/2 c  Cheese, Cheddar; shredded
    1/2 ts Pepper                         
 
  Saute ground beef, rice, and onion in bacon drippings.  Pour off
  drippings. Add remaining ingredients except cheese; mix well.  Place
  in a 1-1/2 quart casserole.  Cover tightly; bake at 300 degrees for 1
  hour. Uncover; sprinkle with cheese and continue baking about 10
  minutes or until cheese is melted.
  
  SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy
  Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mushrooms and Rice
 Categories: Diabetic, Rice, Vegetables, Side dishes
      Yield: 6 servings
 
      3 oz Mushrooms, sliced                     ds Pepper, white
      2 tb Butter (or marg.); melted         1/4 c  Sherry
    1/2 ts Salt                                3 c  Rice; hot, cooked
 
  Drain mushrooms, reserving liquid.  Saute mushrooms in butter about 5
  minutes.  Add salt, pepper, and sherry; simmer about 5 minutes.  Stir
  in rice; add liquid drained from mushrooms and heat thoroughly.
  
  SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy
  Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Festive Orange Rice
 Categories: Diabetic, Side dishes, Rice, Vegetables, Fruits
      Yield: 6 servings
 
      2 tb Onion; minced                       1 c  Orange juice
    2/3 c  Celery; chopped                 1 1/2 c  Water
      3 tb Margarine; melted               1 1/4 ts Salt
      1 c  Rice, regular; uncooked           1/8 ts Thyme
      2 tb Orange rind; grated            
 
  Saute onion and celery in margarine in saucepan until tender.  Add
  remaining ingredients; bring to a boil.  Lower heat; cover and simmer
  about 20 minutes or until rice is tender.  Remove from heat; toss
  lightly with a fork.  Replace cover and let rice stand until dry,
  about 5 to 10 minutes.
  
  SOURCE: Southern Living Magazine, April, 1974. Typed for you by Nancy
  Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Marinated Cucumbers
 Categories: Diabetic, Vegetables, Salads, Side dishes
      Yield: 6 servings
 
      6 lg Cucumbers, sliced                 1/2 t  Seasoned salt;
      1 lg Onion; chopped                      2 tb Olive Oil;
    3/4 c  Rice vinegar;                     1/8 tb Pepper; coarsly ground
 
  Combine all ingredients together in large bowl. Mix well.
  Cover.  Refrigerate four to six hours.  Serve with salad, or
  by itself.
  
  Source: Our daughter created this recipe....like them cucumbers.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Potato, Leek and Cod Soup
 Categories: Diabetic, Soups/stews, Vegetables, Main dish
      Yield: 6 servings
 
           Stephen Ceideburg                        -leeks)
      1 lb Salt cod (see note)                 1 tb All-purpose flour
      4 c  Milk                            1 1/2 lb Waxy potatoes *
      1 tb Butter                            1/2 ts Ground white pepper
      2 c  Finely sliced leek rounds,        1/2 c  Sour cream
           -white parts only (4 large          1 tb Finely chopped fresh dill
 
  * peeled and thinly sliced (5 medium, see note)
  
  Soak salt cod overnight, changing water at least once.
  
  The next day, drain and place salt cod and milk in pan. In a sauce
  pan, cover and cook over medium heat 8 minutes. Remove salt from pan.
  Pour milk through strainer and set milk aside. Flake and discard any
  skin and bones. Set cod aside.
  
  Melt butter in clean saucepan over low heat. Add leeks and cook
  stirring occasionally, until soft, about 5 minutes. Stir in flour.
  Stir in reserved milk, potatoes and pepper. Increase heat to medium.
  Cover and cook 15 minutes. Add cod and remove from heat.
  
  This soup may be made up to a day in advance to this point. Cool,
  cover and refrigerate.
  
  Place sour cream in small bowl. Reheat soup over medium heat until
  piping hot. Thin sour cream with 1/2 cup hot soup, then pour mixture
  into soup pot. Do not heat soup again or sour cream will curdle. Pour
  soup into tureen, sprinkle with fresh dill and serve.
  
  Note: Other white fish, such as fresh cod, halibut or flounder, be
  used, either in combination with salt cod or by themselves,
  
  Note: Use waxy, less starchy potatoes, such as new potatoes, low
  Finnish, Kennebecks, red rose or white rose, to avoid a mealy texture.
  
  Per serving (using fresh cod): 326 calories (27 percent from protein,
  46 percent from carbohydrate, 27 percent from fat), 22 grams protein,
  38 grams carbohydrate, 10 grams fat, 53 milligrams cholesterol, 195
  milligrams sodium.
  
  Exchanges: 1 milk, 1 vegetable, 1 1/2 bread, 2 meat, 2 fat.
  
  Michael Roberts writing in the Oregonian FOODday, 1/12/93.
  
  Posted by Stephen Ceideburg
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Greens Galore
 Categories: Diabetic, Salads, Side dishes, Vegetables
      Yield: 5 servings
 
     10 c  Kale, Swiss Chard, Mustard        1/3 c  Water
           Greens, or a combination of              Salt & pepper to taste
      2 md Onions, thinly sliced                    Juice of 1/2 lemon, optional
      2 t  Olive oil                      
 
  Wash the greens well and chop some of the stems with the leaves. In a
  large saucepan, cook onions in oil or butter until golden. Add greens
  and water. Cover and cook over medium heat, stirring occasionaly,
  just until the greens are tender. Season with salt & pepper. Sprinkle
  with lemon juice if desired.  Found on the cooking echo and have not
  used these greens to much. I have the greens a Free.  The onion could
  count as a 1/2 to 1 vegetables.  Sure that some could use this.
  
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Meal-In-A-Bowl Potato Salad
 Categories: Diabetic, Salads, Vegetables, Main dish
      Yield: 6 servings
 
MMMMM---------------------------SALAD--------------------------------
  1 1/2 lb Small red new potatoes            1/2 sm Red onion; thinly sliced and
           -unpeeled                                -separated into rings
      1    Green pepper; seeded and          1/2 c  Pitted ripe black olives
           -sliced crosswise into rings             -sliced in half crosswise
      4    Hard-boiled eggs                  1/4 c  Parsley; minced

MMMMM--------------------------DRESSING-------------------------------
  1 1/4 c  Plain low-fat yogurt            1 1/2 ts Dijon mustard
      3 T  Fresh; dill snipped               1/2 ts Sugar
      1 T  Fresh lemon juice                 1/4 ts Salt; optional
      1 T  Lemon juice                       1/2 ts Freshly ground black pepper
      1 T  Olive oil                      
 
  Steam the unpeeled potatoes until they are just tender when pierced
  with a fork, but not mushy.  If they are very small, leave them
  whole, or, when cool enough to handle, cut them in half or quarters
  with a very sharp knife, taking care not to pull off the skin. Place
  them in a large bowl, or on a serving platter surrounded by the green
  pepper rings.
  
  Slice the eggs crosswise, but remove and discard two of the yolks.
  Arrange the slices over the potatoes.  Add the onion rings and
  olives, and sprinkle the salad with the parsley.  In a small bowl,
  combine the dressing ingredients.  Pour the dressing over the salad.
  Either serve the salad as is, or toss it gently.  The salad may be
  served at room temperature or chilled.  Source:  Jane Brody's Good
  Food Book.
  
  Shared and MM by Judi M. Phelps. Internet: Judi.Phelps@sjc.com, or
  JPHELPS@nvn.com
  Nancy O'Brion NOTE:
  I found this on the cooking echo and really haven't had the time to
  figure out the exchanges. If some one trys this please help me on
  this one!
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fruit Punch 1
 Categories: Diabetic, Beverages
      Yield: 1 servings
 
      1 pk Tropical punch powder              12 oz Frozen OJ concentrate,
           -sugar free (.35 oz)                     -thawed, unsweetened
  4 3/4 c  Water                               4 qt Diet white soda
 
  In a large pitcher combine soft drink mix and water; mix well. Add
  orange juice concentrate; mix well. When ready to serve, pour into
  punch bowl and add the white soda. Yield: 20 servings (5 quarts).
  
  diabetic Exchanges: One serving equals 1/2 fruit; also, 38 calories,
  3 mg sodium, 0 cholesterol, 9 gm carbohydrate, trace protein, trace
  fat. Source: Taste of Home August/September 1993 From: Kaitlin Young
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Zucchini-Meat Sauce
 Categories: Diabetic, Meats, Sauces, Main dish, Vegetables
      Yield: 1 servings
 
   3/16 lg Onion chopped                            -unpeeled, finely diced
    1/2 tb Parsley, fineiy                   1/3 c  Tomato sauce
           -chopped                          1/3 ts Basii
    1/3    Cloves garlic, crushed           3/16    Bay leaf
   1/16 c  Vegetable oil (or less)          3/16 lb Ground beef
    1/4    Pounds.zucchini (about 6),     
 
  Saute onion, parsiey and garlic in oil about 10 minutes: Stir in
  zucchini and simmer about five minutes, stirring occasionally. Add
  tomato sauce basil, bay leaf and simmer for 30 minutes, stirring
  occasionally. Meanwhile, brown ground beef until just brown and
  separated. Stir meat into first mixture (remove bay leaf) and serve
  hot, with Parmesan cheese, over pasta, potatoes or rice, or even a
  bun.
  
  Source: The Everett Herald; August 28 th 1991 Found by Fran McGee
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Quick Egg Soup
 Categories: Diabetic, Eggs
      Yield: 1 1/2 cups
 
  1 1/2 c  Boiling water                       1    Egg;
      1    Cube bouillion;                
 
  Dissolve bouillon cube in bowling water; remove from heat. Beat egg;
  blend egg; blend into vegetable broth. Reheat slowly  DO NOT BOIL!
  Food Exchnge per serving: 1 MEDIUM-FAT EXCHANGE; CAL: 80;
  
  Source: The Complete Diabetic Cookbook by Mary Jane Finsand
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Low-Calorie Spiced Tea Mix
 Categories: Diabetic, Beverages, Kids
      Yield: 72 sweet ones
 
    1/4 c  + 2 tb orange flavored            3/4 c  Iced tea mix; sugar free
           -drink mix;sugar-free               1 ts Ground cloves
    1/4 c  Lemondade flavored-drink mix        2 tb Ground cinnamon;
           -sugar-free                    
 
  1. Combine all ingredients, stirring until blended.  Store mixture in
  an airtight container.
  2. For each serving, place 1 teaspoon mix in a cup.  Add 1 cup hot
  water, stirring well.  Serve hot.
  Food Exchange Per Serving: FREE; CAL: 1; CAR: TR; PRO: TR; FAT: TR;
  SOD: 1 MG;
  
  Source: All New Cookbook For Diabetics And Their Families.
  Brought To You And Yours Via Nancy O'Brion And Her Meal Master
  Typed for you and yours via her nieghbor Sophia Robinson; age 12
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pineapple-Peach Frappe'
 Categories: Diabetic, Beverages, Kids, Low-fat/cal
      Yield: 6 sweet ones
 
    1/2 c  Pineapple;water-packed              1 c  Low-fat yogurt;plain,
           -Chunks                                  -unsweetened
    1/2 c  Pineapple juice; unsweetened        1 c  Skim milk;
      2    Water-packed peach halves;               Sugar subsitute to equal 2
           -Canned and dice                         -tablespoons sugar
 
  1. Combine pineapple, juice, and peaches in container of an electric
  blender or food processor; process until pureed.
  2. Add yogurt, milk, and sugar subsititute; continue to process until
  smooth and thickened.
  3.Pour into individuals glasses, and serve immediately.
  Food Exchange Per-Serving: 1 FRUIT EXCHANGE + 1 MILK EXCHANGE; CAL:
  133; CHO: 6 MG; CAR: 23 GM; PRO: 7 GM; FAT: 1 GM; SOD: 103 MG;
  
  Source: All New Cookbook For Diabetics And Their Families
  Brought to you and yours via Nancy O'Brion and Her Meal Master
  Typed for you and yours by her neighbor Sophia Robinson=age 12
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate-Banana Shake
 Categories: Diabetic, Kids, Beverages
      Yield: 3 sweet ones
 
      2    Skim milk;                          1 ts Unsweetened cocoa;
      1 md Banana; sliced                 
 
  Combine all ingredients in container of electric blender or food
  processor; process until frothy. Pour into individual glasses
  immediately. Food Exchanges per serving: 1 SKIM MILK EXCHANGE; CHO:
  2mg; CAL: 95; CAR: 17gm; PRO: 6gm; FAT: TR; SOD: 85mg;
  
  Source: All New Cookbook for Diabetic and Their Families.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
  Typed for you and yours by her nieghbor; Sophia Robinson=age 12
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: English Pea Soup
 Categories: Diabetic, Soups/stews, Vegetables
      Yield: 8 sweet ones
 
     10 oz (1) Pkg frozen English peas;        2 ts Bouillion granules;
    1/4 md Head lettuce;                            -chicken-flavored
      3 oz Fresh lettuce;                    1/8 ts Pepper;
      3 oz Fresh spinach leaves;           1 1/4 c  Water;
    1/2 c  Green onions; chopped             1/4 c  Skim water
 
  Comine English peas, lettuce, spinach, green onions, bouillion
  granules, chervil and pepper in a large saucepan; stir in water.
  Cover and bring to a boil; reduce heat, and simmer 20 minutes.
  Process mixture to saucepan, and stir in milk. Cook over medium heat,
  stirring frequently, until thoroughly heated.
  Food Exchange per serving: 1/2 STARCH EXCHANGE; CAL: 46; CHO: tr;
  CAR: 8gm; SOD: 64mg:
  
  Source: All New Cookbook for Diabetics and Their Families.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Garden Soup
 Categories: Diabetic, Soups/stews, Vegetables, Poultry
      Yield: 10 sweet ones
 
      6 c  Water                             1/2 c  Carrots; sliced
      2 c  Tomato juice;                     1/2 c  Celery; chopped
      1 c  Potato; peeled chopped              2 tb Chicken bouillon granules;
      1 c  Onion; chopped                           -flavored
      1 c  Lima beans;                         1 ts Garlic powder;
    3/4 c  Chicken; chopped cooked         1 1/2 ts Worcestershire sauce;
 
  Combine all ingredients in a large Dutch oven.  Cover and bring to a
  boil. Reduce heat and simmer 45 minutes to 1 hour.  Serve hot.
  Food Exchange per serving: 1 STARCH EXCHANGE PER SERVING: CAL: 84;
  CHO: 6mg; CAR: 15gm; PRO: 4gm; FAT: 1gm; SOD: 250mg;
  
  Source: All New Cookbook for Diabetic and Their Families.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Country Chili
 Categories: Diabetic, Beans, Soups/stews, Chili, Vegetarian
      Yield: 6 sweet ones
 
      1 lg Onion; chopped                    1/2 ts Whole oregano; dried
      1 cl Garlic; chopped                   1/2 ts Whole thyme; dried
      1 tb Margarine; reduced-calorie        1/4 ts Pepper
           -melted                            16 oz (1 cn) tomatoes, undrained
      1 ts Salt;                                    -and chopped
      1 ts Whole basil; dried                  8 oz Red Kidney beans, undrained
      1 ts Chili powder;                  
 
  Saute onion and garlic in margarine in a large saucepan until tender.
  Add salt, basil, chili powder, oregaro, thyme, and pepper, stirring
  well. Stir in tomatoes and beans.  Simmer, uncovered, 10 to 15
  minutes. Serve hot.
  Food Exchange per serving: 1 STARCH EXCHANGE; CAL: 76; CHO: Omg;
  CAR: 13gm; PRO: 3gm; FAT: 1gm; SOD: 811 mg;
  
  Source. All New Cookbook for the Diabetic and Their Families.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Old-Fashioned Bread Pudding
 Categories: Diabetic, Breads/bm, Desserts
      Yield: 8 sweet ones
 
      6 sl White bread; day-old                1 ts Ground cinnamon;
           -crust removed                    1/2 c  Seedless raisins;
      2 tb Margarine; reduced-calorie               Vegetable cooking spray;
           -melted                             4    Eggs;
           Sugar substitue to equal 3/4        2 c  Skim milk;
           -cup, divided                       1 ts Vanilla extract;
 
  Brush bread lightly with melted margarine; sprinkle with 1 ts sugar
  substitute and cinnamon.  Quarter each bread slice.  Layer with
  raisins in a 1 1/2 -quart casserole dish coated with cooking spray.
  Set dish aside. Combine eggs, milk, vanilla, and remaining 2 ts sugar
  substitute; pour over bread and raisins in dish.  Place dish in a pan
  containing 1 inch of hot water.  Bake at 350 degrees for 55 minutes
  to 1 hour or until a knife inserted in center comes out clean out
  clean. Server warm, or cover and refrigerate until thoroughly chilled.
  Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE + 1/2
  FAT EXCHANGE; CAL: 139; CHO: 138mg; CAR: 19gm; PRO: 7gm; FAT: 4gm;
  SOD: 160mg;
  
  Source: All New Cookbook for Diabetic and Their Families.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
  
  
  
  Place dish in a pan
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Raisin Cake
 Categories: Diabetic, Cakes, Fruits, Desserts
      Yield: 24 sweet ones
 
      2 c  Water                               2    Eggs; beaten
      1 c  Reduced-cal margarine;          4 1/2 c  All-purpose flour;
     15 oz (1)pkg raisins;                     1 ts Ground cloves;
           Sugar sub to equal 3 cups           1 ts Allspice;
           -sugar                              1 ts Ground cinnamon;
      2 ts Baking soda;                             Vegetable cooking spray;
    1/4 c  Water;                         
 
  Bring 2 cups of water to a boil n a large saucepan; stir in margarine
  and raisins, and boil uncovered 5 minutes. Remove from heat, and cool
  raisin mixture to lukewarm. Stir in sugar substitute.  Dissolve soda
  in 1/4 cup of warm water; add to raisins mixture, stirring well.
  Stir in eggs. Combine flour, cloves, allspice, cinnamon, and baking
  powder; gradually add to raisins mixture, stirring after each
  addition. Stir in eggs.  Spoon batter into 10" Bundt pan coated with
  vegetable cooking spray. Bake at 350 degrees for 50 minutes to 1 hour
  or until a wooden pick inserted in center comes out clean.  Cool cake
  in bundt pan 10 minutes.  Remove from pan; let cook on wire rack.
  Food Exchange per serving: 1 1/2 STARCH EXCHANGE + 1 FAT EXCHANGE;
  CAL: 170; CHO: 22mg; CAR: 24gm; PRO: 3gm; 4gm; SOD: 222mg;
  
  Source: All New Cookbook for Diabetics and Their Families.
  Brought to you and Yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: White Rice with Raisins
 Categories: Diabetic, Fruits, Rice
      Yield: 8 servings
 
      2 c  Raw regular white rice              3 tb Butter
      1 c  Of light or dark raisins       
 
  Cook rice as package label directs; drain if necessary. Meanwhile
  cover raisins with boiling water; let stand 10 minutes; drain. With
  fork, stir raisins into drained cooked rice along with butter.
  
  Makes about 8 servings.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mediterranean Spring Salad
 Categories: Diabetic, Vegetables, Salads
      Yield: 6 servings
 
    1/2 lb Potatoes, new                       1 md Pepper, green; thinly sliced
    1/2 c  Oil, olive                               -into rings
      2 tb Lemon juice                         1 sm Onion, purple; thinly
      1    Garlic clove; crushed                    -sliced into rings
    1/4 ts Salt                                1 sm Cucumber; thinly sliced
      6 c  Greens, mixed salad               1/2 c  Cheese, feta; crumbled
      1 lg Tomato; cut in wedges               2 oz Anchovy fillets; opt.
 
  Cook potatoes in boiling salted water about 25 minutes or until
  tender; drain well, and cool slightly.  Peel and thinly slice
  potatoes; place in a shallow bowl.  Combine oil, lemon juice, garlic,
  oregano, and salt; mix well.  Pour over potatoes; marinate 1 hour.
  Drain potatoes, reserving marinade.
  
  Place salad greens in a large bowl.  Arrange potatoes, tomato, green
  pepper, onion, cucumber, cheese, and anchovies (if desired) over salad
  greens.  Serve with reserved marinade.
  
  SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
  Coleman.
  
  Nancy O'Brion notes: Think that this one is could be made to work for
  the diabetic.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Crunchy Spinach Salad
 Categories: Diabetic, Salads, Vegetables, Dressings
      Yield: 6 servings
 
MMMMM-----------------------SPIANCH SALAD----------------------------
    1/2 lb Spinach, fresh; torn into         3/4 c  Cabbage, purple; shredded
           -bite size pieces                 1/4 c  Raisins
      2 tb Almonds, slivered; toasted    

MMMMM--------------------------DRESSING-------------------------------
    1/4 c  Sugar                           1 1/2 tb Onion, minced
    3/4 ts Mustard, dry                      1/4 c  Vinegar
    3/4 ts Salt                              1/2 c  Oil, vegetable
    1/2 ts Celery seeds                   
 
  Combine all ingredients except dressing in a large bowl.  Toss and
  serve with dressing.
  
  Dressing: Combine all ingredients in a jar. Cover tightly, and shake
  vigorously. Chill several hours.  Shake dressing again before serving
  over salad. Yield: 1 cup.
  
  SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
  Coleman.
  Nancy O'Brion's Note: This could be worked out for the diabetic!
  MAKE IT WORK!
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pineapple Boats Ahoy
 Categories: Diabetic, Fish, Salads, Fruits
      Yield: 3 servings
 
MMMMM---------------------------SALAD--------------------------------
  4 1/2 c  Water                               1 md Grapefruit
  1 1/2 lb Shrimp, fresh                       1 md Avocado
      1 lg Pineapple, fresh                    1    Lime; juice of (2 to 3 tb)
      1 md Orange                        

MMMMM--------------------------DRESSING-------------------------------
    1/2 c  Oil, vegetable                    1/2 ts Salt
      2 tb Wine, dry white                   1/2 ts Paprika
      2 tb Lime juice                          1 ts Honey
 
  Bring water to a boil.  Add shrimp; return to a boil.  Lover heat, and
  simmer 3 to 5 minutes.  Drain shrimp well; rinse with cold water.
  Chill. Peel and devein shrimp; set aside.
  
  Cut pineapple in half lengthwise.  Scoop out pulp, leaving shells 1/2
  to 1/4 inch thick.  Cut pineapple pulp into bite-size pieces,
  discarding core. Set aside 1 cup pineapple pieces; reserve remaining
  pieces for use in other recipes.
  
  Peel, seed, and seciton orange and grapefruit; combine fruit sections
  with 1 cup pineapple pieces and shrimp.  Cover; chill until ready to
  serve.
  
  Before serving, peel and dice avocado; sprinkle with lime juice to
  prevent discoloration.  Combine avocado and shrimp mixture; spoon
  into reserved pineapple shells.  Pour dressing over top before
  serving.
  
  Dressing: Combine all ingredients in container of electric blender;
  blend well. Serve immediately. Yield: 3/4 cup.
  
  SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
  Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Summer Apple Salad
 Categories: Diabetic, Fruits, Salads
      Yield: 12 servings
 
      3 pk Gelatin, unflavored                 2 lg Apples; unpeeled and finely
      1 c  Water; cold                              -chopped (about 2-1/2 cups)
    3/4 c  Sugar                               1 c  Pepper, green; finely choppd
  1 1/2 ts Salt                              1/2 c  Onion, green; chopped
      3 c  Water; coiling                           Lettuce
    1/3 c  Vinegar                                  Apple wedges; opt.
    1/4 c  Lime juice                     
 
  Soften gelatin in cold water; stir well. Add sugar and salt.
  Gradually add boiling water, stirring until gelatin is dissolved. Add
  vinegar and lime juice.  Chill until consistency of unbeaten egg
  white. Fold in apple, green pepper, and onion.  Spoon into 12 (1/2
  cup) individual molds, and chill until set. Unmold on lettuce-lined
  plate, and garnish with apple wedges, if desired.
  
  SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
  Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Vegetable-Rice Salad
 Categories: Diabetic, Vegetables, Rice, Salads
      Yield: 6 servings
 
  1 1/4 c  Rice, regular; uncooked             2 md Tomatoes; peeled, seeded,
      1    Cucumber; peeled and chopped             -& cut in lengthwise strips
           Salt                                2 tb Vinegar, tarragon
      1 lg Carrot; peeled and diced          1/2 ts Salt
    1/3 lb Green beans, fresh; cut into      1/2 ts Pepper
           -1/2 inch pieces(about 1cup)      1/4 c  Oil, olive; plus
      1 c  Peas, English; frozen               2 tb Oil, olive
      1    Pepper, red; chopped                     Lettuce leaves
 
  Cook rice according to package directions; chill.
  
  Sprinkle cucumber generously with salt; cover and let stand 30
  minutes. Rinse well.
  
  Combine carrot, beans, and peas in a  medium saucepna; cover with
  water, and cook 8 to 10 minutes or until crisp-tender; drain and
  rinse in cold water.
  
  Combine cucumber, carrot, beans, peas, rice, red pepper, and tomatoes.
  Combine vinegar, 1/2 teaspoon salt, and pepper; gradually add oil,
  beating with a wire whisk until blended.  Pour dressing over salad,
  and toss gently.  Serve on lettuce leaves.
  
  SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
  Coleman.
  Nancy O notes: could be used for a diabetic human
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Broiled Tomatoes
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 16 servings
 
  1 1/2 c  Stuffing mix, herb-seasoned              Mustard, dijon
      2 ts Butter (or marg.); melted           8    Tomatoes; halved
    1/2 c  Cheese, Parmesan; grated       
 
  Combine stuffing mix, butter, and cheese; mix well.
  
  Spread mustard over surface of tomatoes.  Spoon stuffing mixture over
  mustard.  Broil 4 inches from heat about 7 minutes or until topping is
  lightly browned.
  
  SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
  Coleman.
  Nancy O Notes: Could this be used as a diabetic recipes?
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Lettuce and Fruit Salad with Poppy Seed Dressing
 Categories: Diabetic, Salads, Fruits, Dressings
      Yield: 14 servings
 
MMMMM------------------------FRUIT SALAD-----------------------------
      3 cn Mandarin orange; drained,                -seeded and sectioned
           -(11 oz ea.)                        6    Bibb lettuce heads; torn in
      3    Grapefruit, pink; peeled,                -bite size pieces

MMMMM--------------------POPPY SEED DRESSING-------------------------
    1/4 c  Onion; chopped (to 1/2 cup)         1 tb Sugar
    3/4 c  Vinegar, tarragon                   1 ts Salt
      2 tb Vegetable oil                       1 ts Dry mustard
  2 1/2 tb Poppy seeds                       3/4 c  Oil, vegetable
 
  Combine mandarin oranges, grapefruit sections, and lettuce in a large
  salad bowl; toss lightly.  Serve with Poppy Seed Dressing.
  
  Poppy Seed Dressing: Combine first 7 ingredients in container of
  electric blender; blend well. Slowly add 3/4 cup vegetable oil,
  continuing to blend until thick. Pour into a jar with a tight-fitting
  lid, and chill. Shake well before serving.  Yield: 2 cups
  Food Exchange per serving: 1 FRUIT EXCHANGE + 1 FAT EXCHANGE
  
  SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
  Coleman.
  Nancy O'Brion's Notes: Would for sure use less OIL!
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Sweet and Sour Potato Salad
 Categories: Diabetic, Salads, Vegetables, Dressings
      Yield: 16 servings
 
MMMMM------------------------POTATO SALAD-----------------------------
     16 md Potatoes                            1 ts Mustard, dry
      5    Eggs; hard-cooked; chopped          1 ts Salt
  2 1/2 c  Pickles, sweet; chopped           1/4 ts Pepper
      2 ts Celery seeds                             Parsley sprigs; opt.

MMMMM--------------------------DRESSING-------------------------------
      3    Egg yolks                           2 tb Butter (or marg.)
    1/2 c  Sugar                           1 1/2 c  Mayonnaise
    1/2 c  Vinegar                        
 
  Peel and quarter potatoes; cook in a Dutch oven in boiling saltedw
  ater to cover until done.  Drain and cool.
  
  Cube potatoes; add eggs, pickles, celery seeds, mustard, salt,
  pepper, and dressing.  Stir gently.  Refrigerate 24 hours.  Garnish
  with parsley sprigs before serving, if desired.
  
  Dressing: Place egg yolks an dsugar in a small saucepan; gradually add
  vinegar, mixing well. Add butter and place over medium heat, stirring
  constantly, until mixture comes to a boil.  Remove from heat, and
  chill. Add mayonnaise, and mix well.  Yield: about 2-1/4 cups
  
  SOURCE: Southern Living Magazine, July, 1980. Typed for you by Nancy
  Coleman.
  Nancy O Notes: Maybe for the diabetic
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Amish-Style Chicken and Corn Soup
 Categories: Diabetic, Poultry, Vegetables, Crockpot
      Yield: 8 servings
 
    1/2    Stewing hen or fowl;                1 ts Saffron threads; (optional)
      2 qt Chicken stock or broth            3/4 c  Corn kernels; (fresh/frozen)
    1/4 c  Onion; coarsely chopped           1/2 c  Celery; finely chopped
    1/2 c  Carrots; coarsely chopped           1 tb Parsley; fresh chopped
    1/2 c  Celery; coarsely chopped;           1 c  Egg noddles; cooked
 
  Combine stewing hen with chicken stock, coarsely chopped onions,
  carrots, celery, and saffron threads.  Bring the stock to a simmer.
  Simmer for about 1 hour, skimming the surface as necessary.Remove and
  reserve the stewing hen until cool enough to handle; then pick the
  meat from the bones. Cut into neat little pieces. Strain the saffron
  broth through a fine sieve. (Note: The soup can be made through this
  step in advance. Simply refrigerate broth and diced chicken meat for
  2 to 3 days, or freeze the broth and the chicken meat in separate
  convenient sized containers. Be sure to label and date them.  To use,
  defrost, remove congealed fat, return the broth full boil, and add
  the diced meat. Continue with recipe.) Add the corn, celery, parsley,
  and cooked noodles to the broth. Return the soup to a simmer and
  serve immediately.
  
  Food Exchanges per serving:  1 LEAN-MEAT EXCHANGE + 2 VEGETABLE
  EXCHANGES CAL: 11O; CAR: 10g; PRO: 13g; CHO: 25mg; SOD: 65mg; FAT: 2g;
  
  Source: Diabetes Forecast Dec 1993
  
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Slow-Poke Jambalaya
 Categories: Diabetic, Crockpot, Vegetables, Poultry, Main dish
      Yield: 6 servings
 
      1    Bell pepper,chopped               1/8 t  Cayenne
      1    Onion,chopped                     1/2 t  Salt
      2    Med tomatoes,chopped                4 oz Smoked sausage,chopped
      1 c  Chopped celery                      8 oz Chicken breast,chopped
      1    Clove garlic,crushed                2 c  Beef broth or bouillon
      2 tb Minced parsley                    1/2 lb Cooked shelled shrimp
      2 t  Chopped thyme leaves                1 c  Cooked rice
      2 t  Oregano leaves,chopped         
 
  Shell shrimp, halve lengthwise.
    In slow cooker,combine all ingred. except shrimp & rice. Cover &
  cook on low 9-10 hours. Turn slow cooker on high, add cooked shrimp &
  cooked rice. Cover; cook on high 20-30 minutes. Source: "Crockery
  Favorites" by Mable Hoffman & The Hamilton Journal From Robbie
  Shelton's Database.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Indian Summer Tomato Salad
 Categories: Diabetic, Salads, Vegetables
      Yield: 4 servings
 
      4 lg Tomatoes, sliced                  1/4 ts Fennel seeds
      1 tb Lime juice                          1    Dried hot chili pod
      2 tb Extra-virgin olive oil              2 tb Cilantro, chopped
    1/4 ts Cumin seeds                              Salt & pepper
 
  Arrange tomato slices on a platter.  Sprinkle with lime juice.  Warm
  oil in a small pot over moderate heat.  Add cumin, fennel & chili
  pod, cook for 30 seconds.  Remove from heat, discard pod & cool.
  Whisk in the cilantro; spoon seasoned oil over tomatoes.  Season with
  salt & pepper & serve. If it sits, the flavour will intensify.
  
  Yamuna Devi, "Yamuna's Table"
  
  Nancy O'brion notes:  this could be used for a diabetic!
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: BROCCOLI IN LEMON SAUCE
 Categories: Diabetic, Vegetables, Sauces, Side dishes
      Yield: 4 servings
 
     20 oz Pk frozen broccoli spears           1 t  Grated lemon peel
      2 T  Butter or margarine                 1 T  Lemon juice
      1 T  Flour                             1/4 t  Salt
    1/2 c  Milk                              1/4 t  Ground ginger
 
  1. Cook broccoli in a shallow, heat-resistant, non- metallic, 1
  1/2-quart baking dish. Drain and set aside. 2. In a small,
  heat-resistant, non-metallic bowl melt butter or margarine in
  Microwave Oven 30 seconds. 3. Blend in flour with a fork until
  smooth. Gradually stir in milk. Heat, uncovered, in Microwave Oven 1
  minute or until thickened and smooth. 4. Gradually stir in lemon peel
  and juice so that the mixture does not curdle. Stir in salt and
  ginger until well blended. 5. Spoon sauce over drained broccoli
  spears. Heat, uncovered, in Microwave Oven 1 to 2 minutes or until
  heated through.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Deluxe Potato Salad
 Categories: Diabetic, Salads, Eggs, Vegetables
      Yield: 24 servings
 
      3    Green peppers                       1 tb Mustard, Dijon
      5 lb Potatoes; cooked, peeled,           4 cn Artichoke hearts; chilled
           -and cubed                               -and drained (8 oz. ea.)
      1 bn Celery; chopped                     2 tb Olive slices, pimiento-stffd
  2 1/2 ts Salt                                  sm Pickles, whole sweet
      1 ts Pepper                                   Parsley springs, fresh
    3/4 c  Mayonnaise                    

MMMMM------------------------STUFFED EGGS-----------------------------
     18    Eggs; hard-cooked                 1/8 ts Pepper
    1/4 c  Mayonnaise                               Paprika
      2 tb Onion; minced                            Parsley spring, fresh
    1/4 ts Cury powder                        18 sl Olives, pimiento-stuffed
    1/2 ts Salt                           
 
  Chop 2 green pepper; cut remaining pepper into rings.  Combine chopped
  green pepper, potatoes, celery, salt, pepper, mayonnaise, and
  mustard; mix well, and chill thoroughly.
  
  Spoon potato salad onto a large serving platter.  Arrange stuffed
  eggs and artichoke hearts around edge of platter.  Garnish salad with
  green pepper rings, olive slices, pickles, and parsley.
  
  Stuffed Eggs: Cut eggs in half lengthwise; remove yolks. Mash yolks;
  stir in mayonnaise, onion, curry powder, salt, and pepper.
  
  Fill egg whites with yolk mixture; chill.  Sprinkle half of stuffed
  eggs with paprika, and top with a small sprig of fresh parsley.  Top
  with remaining stuffed eggs with pimiento-stuffed olive slices.
  Yield: 18 servings.
  
  SOURCE: Southern Living Magazine, July, 1980. Typos by Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Mexican Corn
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 4 servings
 
      2 c  Corn, fresh; cut from cob                -into rings
           -about 4 ears                       1 ts Salt
    1/4 c  Butter (or marg.); melted           1 lg Tomato; peeled and diced
    1/4 c  Green pepper; chopped                    -about 1 cup
    1/4 c  Red pepper; chopped               1/4 ts Oregano leaves; dried
      1 c  Onion; sliced, separated       
 
  Combine first 6 ingredients in a large skillet; cover and cook over
  medium heat 7 minutes, stirring occasionally.  Add tomato and
  oregano; cook, uncovered, 2 minutes or until tomato is heated
  thoroughly.
  
  SOURCE:Southern Living Magazine, July 1980. Typos by Nancy Coleman.
  Nancy O Note: Maybe could be used for diabetic
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cantaloupe With Chicken Salad
 Categories: Diabetic, Poultry, Fruits, Main dish
      Yield: 6 sweet ones
 
MMMMM--------------------------CHICKEN-------------------------------
      2 c  Cubed cooke chicken                      -halved
  1 1/2 c  To 2 C Fresh blueberries          1/2 c  Sliced almonds
      1 c  Sliced celery                       3    Cantaloupes, halved seeded
      1 c  Seedless green grapes,        

MMMMM-------------------------DRESSING:------------------------------
    1/2 c  Mayonnaise                               -=OR=-
    1/4 c  Sour cream                      1 1/2 ts Sugar substitute
      1 tb Fresh lemon juice                 1/2 ts Ground ginger
  1 1/2 ts Grated lemon peel                 1/4 ts Salt (optional)
  1 1/2 ts Sugar                          
 
  In a large bowl, combine chicken, blueberries, celery, grapes and
  almonds. In a small bowl, mix dressing ingredients. Pour over the
  chicken mixture and toss gently. Spoon into cantaloupe halves. Serves
  6.
  
  Nutritional Information: One serving (prepared with sugar substitute,
  light mayonnaise and sour cream and without added salt) equals: 285
  calories, 87 mg sodium, 36 mg cholesterol, 37 gm carbohydrate, 18 gm
  protein, 9 gm fat.
  
  SOURCE:*Country Magazine, June/July 1994 POSTED BY: Jim Bodle 5/94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Angel Food Ice Cream Cake
 Categories: Diabetic, Desserts, Cakes, Kids, Fruits
      Yield: 15 sweet ones
 
      1    Angel food cake (8 inches)               Sugar
    1/2    Gl Vanilla ice cream,                    -=OR=-
           -slightly softened                       Sugar substitute to taste
      2 qt Fresh strawberries             
 
  Cut the cake in half; tear one half into small pieces and set aside.
  Cut the other half into 12-14 thin slices; arrange in the bottom of a
  wax paper lined 13" x 9" x 2" baking pan, overlapping as needed.
  Spread softened ice cream over cake, pressing down to smooth. Gently
  press the small cake pieces into the ice cream. Cover and freeze.
  Just before serving, slice strawberries and sweeten to taste. Cut
  dessert into squares and top with strawberries. Serves 15.
  
  Diabetic Exchanges: One serving (prepared with sugar free ice cream
  and sugar substitute) equals 1 1/2 starch, 1 fat, 1/2 fruit; also, 183
  calories, 131 mg sodium, 15 mg cholesterol, 34 gm carbohydrate, 6 gm
  protein, 4 gm fat.
  
  SOURCE:*Country Magazine, June/July 1994 POSTED BY: Jim Bodle 5/94
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Easy Eggplant Casserole
 Categories: Diabetic, Casseroles, Main dish, Vegetables, Meats
      Yield: 4 servings
 
      1 sm Eggplant                          1/2 c  Breadcrumbs, dry
    1/2 lb Sausage, bulk                       1 ts Butter (or marg.); melted
      1 sm Onion; chopped                    1/4 c  Cracker crumbs
      1    Egg; well beaten               
 
  Peel eggplant, and cut into 1" cubes; cook in a small amount of
  boiling wate 10 minutes or until tender.  Drain.  Let cool slightly.
  
  Cook sausage and onion until onion is tender and sausage is brown.
  Combine eggplant, sausage mixture, egg, and breadcrumbs.  Mix well,
  and spoon into a greased 1-quart casserole.  Combine butter and
  cracker crumbs; sprinkle over casserole.  Bake at 350 degrees for 25
  minutes.
  
  SOURCE: Southern Living Magazine, sometime in the 1970s. Typos by
  Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Grilled Eggplant
 Categories: Diabetic, Bbq/grill, Vegetables, Side dishes
      Yield: 6 servings
 
      1 lg Eggplant                          1/2 ts Italian seasoning
    1/3 c  Butter (or marg.); melted         1/4 ts Salt
    1/2 ts Garlic salt                       1/8 ts Pepper
 
  Peel the eggplant, and then cut into 3/4" slices.
  
  Combine butter, garlic salt, and Italian seasoning; stir well.  Brush
  eggplant sliced with butter mixture, and sprinkle with salt and
  pepper.
  
  Place eggplant about 3 to 4 inches from coals.  Grill over medium
  coals 10 minutes or until tender, turning and basting occasionally.
  
  SOURCE: Southern Living Magazine, sometime in the 1970s. Typos by
  Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Shrimp 'N' Rice Salad
 Categories: Diabetic, Salads, Fish, Rice, Vegetables
      Yield: 4 servings
 
      1 lb Shrimp; cooked, peeled, and       1/2 ts Salt
           -deveined                         1/4 ts Pepper
      2 c  Rice; cooked                        3 tb Mayonnaise
    1/4 c  Celery; thinly sliced                    Lettuce
    1/4 c  Olives, stuffed; sliced             2    Tomatoes; cut in wedges
    1/4 c  Pepper, green; chopped                   Celery leaves
    1/4 c  Pimiento; chopped                        French dressing; commercial
    1/4 c  Onion; minced                  
 
  Combine first 10 ingredients, and toss lightly.  Chill thoroughly.
  Serve on lettuce, and garnish with tomat wedges and celery leaves.
  Serve with French dressing.
  
  SOURCE: Southern Living Magazine, April, 1977. Typos by Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Dilly Beef Salad
 Categories: Diabetic, Salads, Meats
      Yield: 6 servings
 
      3 c  Beef; cooked, cubed                 1 ts Dillweed
    3/4 c  Pepper, green; chopped            1/2 c  Mayonnaise
      5 lg Olives, stuffed; sliced           1/4 c  Beer
     10    Onions, pickled; chopped            1 tb Lemon juice
    1/8 ts Pepper                                   Onions, pickled
    1/2 ts Salt                                     Olives, stuffed
    1/4 ts Mustard, dry                   
 
  Combine beef, green pepper, sliced olives, and chopped pickled onion;
  chill.  Combine pepper, salt, mustard, dillweed, mayonnaise, beer, and
  lemon juice; mix well and add to meat mixture.  Toss lightly.  Chill
  at least 1 hour.  Garnish with pickled onions and olives.
  
  SOURCE: Southern Living Magazine, April, 1977. Typos by Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Tasty Pineapple Cake
 Categories: Diabetic, Fruits, Desserts, Cakes
      Yield: 12 sweet ones
 
    1/2 c  Reduced-calorie margarine;        1/2 ts Salt;
           Sugar substitute to equal         1/2 c  Milk;
           -2 1/2 cups sugar, divided          4 sl Unsweetened Pineapple;
      2    Eggs                                     -canned drained
  1 1/2 c  All-purpose flour;                       Vegetable cooking spray.
      1 ts Baking powder;                    1/2 c  Unsweetened pineapple juice;
    1/2 ts Baking soda;                   
 
  Cream margarine and 2 tablespoons sugars substitute until light and
  fluffy.  Add eggs, one at time, beating well at medium speed of an
  electric mixer.  Combine flour, baking powder, soda and salt.  Add to
  creamed mixture alternately with milk, beginning and ending with flour
  mixture.  Beat at low speed after each addition.  Cut pineapple into
  1/2" pieces and gently fold into batter. Spoon batter into a 6-cup
  Bundt pan or heavy ring mold coated with cookin spray.  Bake at 350
  degrees 45 to 50 minutes or until wooden pick inserted in center
  comes out clean.  Combine pineapple juice and remaining 1 tablespoon
  sugar substitute, stirring until sugar substitute dissolves.  Remove
  cake from oven and immediately pour juice cake from pan and cool
  completely on a wire rack.
  
  Food Exchange per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE; CAL:
  129; CHO: 46mg; CAR: 17gm; PRO: 3gm; FAT: 5gm; SOD: 341;
  
  Source: All New Cookbook for Diabetics and Their Families
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Green Beans
 Categories: Diabetic, Vegetables, Side dishes
      Yield: 6 sweet ones
 
      1 lb Green beans;                        2 tb Margarine;
    1/2 c  Shallots; chopped                   2 tb Olive oil;
      1 c  Tomato; diced                            Salt and freshly ground
      4 oz (1 c) mushrooms; sliced                  -pepper
 
  Remove ends from beans.  Leave beans whole or cut crosswise into 1"
  pieces. Place beans in 1" salted water (1/2 ts salt to 1 c water).
  Bring to a boil and cook uncovered for 5 minutes.  Cover and cook
  until tender, 5 to 10 minutes longer.  Drain beans, turn into a warm
  bowl, and set aside. Cook and stir shallots, tomato and mushrooms in
  margarine and oil until mushroom are tender, about 4 minutes.  Season
  with salt and pepper to taste.  Add vegetable mixture to beans and
  toss. I would cut back on the fat in this recipe....
  Food Exchange per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE;
  CAL: 63; CHO: 0mg; CAR: 6g; PRO: 2g; SOD: 245mg; FAT: 4g;
  
  Souce: All-In-One Diabetic Cookbook
  Brought you and your via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Texas Round Steak
 Categories: Diabetic, Meats, Main dish, Vegetables
      Yield: 6 sweet ones
 
    1/2 c  All-purpose flower;                 2 tb Vegetable oil;
      1 ts Salt                              1/2 c  Green peppers; fresh
  1 1/2 ts Chile powder;                     1/2 c  Onions; chopped
      1 lb 2oz round beef                      1 c  Fat-free beef broth;
           -about 1/2 thick(weighed          1/2 c  Tomato juice;
           -after fat and bone are             1 ts Chili power;
           -removed) cut into 6 3oz          1/4 ts Garlic powder;
           -steaks                           1/4 ts Ground cumin;
 
  Blend flour, salt and chili powder well and place in pie pan.  Dredge
  meat in the flour mixture. You should use about half of the mixture.
  (You can discard the rest; however, it is necessary to have this
  amount to make dredging pracitcal.)
  Place oil in a heavy frying pan and heat to frying temperature over
  moderate heat.  Add meat and brown on both sides.  Transfer steaks to
  a 1 1/2 quart casserole.  Fry peppers and onions over moderate heat
  in the pan in which the meat was browned, stirring frequently.
  Remove vegetables with a slotted spoon and spread over meat.  Pour
  out any remaining fat. Add beef broth to frying pan and cook and stir
  over moderate heat to absorb and brown particles remaining in the
  pan.  Add remaining ingredients to broth.  Mix well and pour over
  meat.  Stir the meat and vegetables lightly with a fork to distribute
  the broth and vegetables. Cover tightly and bake at 325 degrees for
  about 1-1 1/2 hours or until the meat is tender.  Serve 1 piece of
  steak with some of the sauce per serving.
  Food Exchange per serving: 1 FRUIT EXCHANGE + 3 LEAN MEAT EXCHANGE;
  CAL: 213; CHO: 9gm; PRO: 20gm; FAT: 11gm; Low-sodium diets: Omit
  salt. Use low-sodium broth, tomato sauce and tomato juice.
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Easy Succotash
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 6 servings
 
      2 c  Lima beans, fresh; about 1lb      1/2 c  Cream, whipping
      4 c  Corn, fresh; cut from cob         1/2 ts Salt
           -about 8 ears                     1/8 ts Pepper
      3 tb Butter (or marg.)              
 
  Cook beans in boiling salted water about 15 minutes or until almost
  tender; drain.  Add corn, butter, whipping cream, salt, and pepper;
  mix well. cook over low heat, stirring often, 7 to 10 minutes, or
  until corn is done.
  
  SOURCE: Southern Living Magazine, July 1980. Typos by Nancy Coleman.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Scalloped Corn
 Categories: Diabetic, Side dishes, Vegetables
      Yield: 5 servings
 
      2 c  Corn, fresh; cut from cob           2 tb Butter; divided
      2    Eggs; slightly beaten             2/3 c  Half-and-half
    1/4 c  Green pepper; minced                     Paprika
    1/2 ts Salt                                     Parsley; opt.
      1 c  Cracker crumbs; divided        
 
  Combine corn, eggs, green pepper, and salt; mix well.  Spoon half of
  mixture into a greased 1-1/2 quart casserole.  Sprinkle with half of
  cracker crumbs, and dot with 1 tablespoon butter.  Repeat layers; pour
  half-and-half over top.
  
  Bake at 325 degrees for 30 to 35 minutes.  Remove from oven, and
  sprinkle with paprika.  Garnish with parsley, if desired.
  
  SOURCE: Southern Living Magazine, July 1980. Typos by Nancy Coleman.
  Nancy O note: Maybe for the diabetic,
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Pan Bagnat (Sandwiches, Monaco Style)
 Categories: Diabetic, Low-fat/cal, Sandwiches
      Yield: 4 servings
 
      4    Round rolls                              -pitted
      2    Anchovies:* rinsed &                1    Green pepper; thinly sliced
           -chopped                            1    Tomato; sliced
      1 ts Olive oil                           1    Egg; hard boiled egg
      1 md Onion; minced                            -& chopped
           -optional                           1 tb Vinegar
      2 sm Black olives; rinsed,          
 
  *Anne's note: The nutritional analysis omit the anchovies; they would
  substantinally increase the sodium in the recipe
  
  "Pan Bagnat is the name for this stuffed sandwich in Monaco and in
  France (where the name is hyphenated). The fillings can vary. For
  example, Bordeaux-born Celine Beteta Wong, who works in the office of
  the Consulate in New York, says she also fills her Pan Bagnat with
  tuna. It can be a complete meal - great for a picnic or bag lunch.
  This recipe is from the late Princess Grace of Monaco, who graciously
  shared it with me many years ago."
  
  1. Slice the roll in half horizontially. Remove part of the bread to
  allow space for the filling. 2. Divide all the filling evenly among
  the 4 rools. Begin by drizzling the bottom of the rolls with a little
  oil. Drop some onion, bell pepper, tomato, egg, anchovy (if you are
  using it) and olives into each roll bottom (the filling maounts are
  personal choices). 3. Season to your taste with viengar. Cover the
  roll with the top half. Serve cold.
  
  Nutrients for 1 Pan Bagnat without anchovies CAlories: 141 Exchanges:
  1 1/2 starch/bread, 1/2 fat
      g                    mg carbohydrate: 21 potassium:227 protein: 5
  sodium: 194 fat: 5 cholesterol: 68 fiber: 2
  
  SERVES:6 SOURCE: _Diabetic Cooking From Around The World_ by Vilma
  Liacouras Chantiles (ADA Diabetic exchanges) posted by: Anne MacLellan
  PS>Submitted By THE SCOTS KITCHEN   BBS: THE DOOR TO THE SOUTH   On
  12-30-92 (10:27) NUMBER: 3544 Submitted By SUSAN
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fresh Fruit Ambrosia
 Categories: Diabetic, Vegetarian, Fruits, Desserts
      Yield: 6 servings
 
    1/4 c  Orange Juice                             Melon, blueberries,
    1/2 c  Club Soda                                Strawberries)
      1 md Banana, peeled                    1/2 ts Ground Nutmeg
      3 c  Fresh Fruit Pieces (such as       1/4 ts Ground Cardamom
           Cantaloupe, grapes,                 1 tb Sweetened Coconut (flaked
           Pineapple, apple, pear,                  Or shredded), toasted
           Nectarine, plum, honeydew      
 
  Combine the orange juice, club soda, and banana in a blender and puree
  until smooth. Pour over the fresh fruit mixture. Sprinkle with the
  nutmeg and cardamom. Cover and refrigerate until ready to serve.
  Sprinkle on the coconut and serve immediately.
  
  Serves 6 1/2-cup servings
  
  One Serving = Calories: 81 Carbohydrates: 20 Protein: 1 Fat: 1
  Sodium: 1 Potassium: 278 Cholesterol: 0
  
  Exchange Value: 1-1/2 Fruit Exchanges
  
  Source: Holiday Cookbook, American Diabetes Association, ISBN
  0-13-024894-0, by Betty Wedman, M.S.,R.D.
  
  Posted from the Echo's Library 04/19/94 by Frank Skelly
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cocoa Cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 16 servings
 
    1/2 c  Cocoa;                            1/2 ts Cream of tartar;
    1/2 c  Boiling water;                    1/3 c  Sugar;
    3/4 c  (1 1/2 sticks) margerine @      2 1/2 c  Cake flour;
           Room temperature;                   1 ts Baking soda;
           Liquid sugar substitue equal        2 ts Baking powder;
           To 1/2 cup sugar;                 1/4 ts Salt;
      2 ts Vinilla;                          1/2 ts Cinnamon;
      3    Large egg whites;@ rm temp;         1 c  Cool water;
 
  Mix together cocoa and boiling water to blend and set aside to cool to
  room temperature.  Cream margarine at medium speed until light and
  fluffy. Add sweetener and vanilla to creamed misture, along with
  cooled cocoa mixture.  Mix at medium speed until well blended. Beat
  egg whites at medium speed until foamy.  Add cream of tartar and beat
  at high speed, gradually adding sugar, to form a meringue.  Set aside
  for alter use. Stir together flour, soda, baking powder, salt and
  cinnamon to blend well. Add 1 cup water to creamed mixture along with
  flour mixture.  Beat at medium speed for 1-2 minutes or until well
  blended.  Stir batter carefully into pans that have been greased with
  margarine and lined on the bottom with wax paper.  Bake @ 350 degrees
  F. for 30-35 minutes, on until a cake tester comes out clean from the
  center of the cake and the cake pulls away from the sides of the pan.
  Turn cake out onto a cake cooler, remove the paper, and cool to room
  temperature. Put diabetic jelly between the cake layers and frost at
  the last minute with Fluffy Frosting.  Cut cake into 16 equal
  servings. Food Exchange per serving: 1 1/2  BREAD EXCHANGE + 2 FAT
  EXCHANGE; CAL: 170; CHO: 20gm; PRO: 3gm; FAT: 9gm LOW-SODIUM DIET:
  Omit salt. Use salt-free margarine and low-sodium baking powder.
  
  Source: From the New Diabetic Cookbook by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Chocolate Cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 16 sweet ones
 
    3/4 c  Margarine;@ rm temp                 2 c  Cake flour;
    1/4 c  Sugar;                              2 t  Baking powder;
    1/2 c  Liquid egg;substitue @ rm tm      1/4 c  Instant dry milk;
           Liquid sugar;substitue equal      1/3 c  Cocoa;
           To 1/3 cup sugar                    1 c  Water;@ room temperature
      2 t  Vanilla;                       
 
  Cream together margarine and sugar at medium speed until light and
  fluffy. Add egg substitue, sweetener, and vanilla to creamed mixture
  and beat at medium speed for 1/2 minute. Stir together flour, baking
  powder, dry milk, and cocoa to blend. Add 1 cup water to creamed
  mixture along with flour mixture and mix at medium speed only until
  smooth.  Spread evenly in a 9 inch square pan that has been greased
  with margarine.  Bake at 350 degree F. for 30-35 minutes or until a
  cake tester comes out clean and the cake pulls away from the sides of
  the pan.  Cool to room temperature and cut 4 x 4 to yield 16 equal
  servings. Food Exchange per serving: 1 BREAD EXCHANGE + 2 FAT
  EXCHANGES; CAL: 157 CHO: 16gm; PRO: 3gm; FAT: 9gm
  LOW-SODIUM DIETS: Use salt-free margarine and low-sodium baking
  powder.
  
  Source: From the New Diabetic Cookbook by Mabel Cavaiani, R.D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Fluffy Frosting
 Categories: Diabetic, Cakes, Desserts
      Yield: 1 servings
 
    1/2 c  Sugar                               2    Larger egg whites
      2 t  Water                             1/4 t  Cream of tartar
      2    Packets Sweet & Low               1/2 t  Vanilla
 
  Combine sugar, water, Sweet'n Low, egg whites, and cream of tartar in
  top of a double boiler and beat at high speed for 1 minute.  Set over
  simmering water in the bottom of the double boiler.  Continue to beat
  at high speed for 4-5 minutes or until soft peaks form.  Remove from
  heat. Add vanilla to frosting and continue beating at high speed 1/2
  minutes or until thick enough to spread on a cooled cake.  Use about
  2 1/2 tablespoons per portion if frosting individually; or use this
  amount to frost a 2-layer cake or a 9-inch square cake, both of which
  would then be cut in 16 equal servings.
  Food Exchange per serving: 1 VEGETABLE(1-1 1/2 TABLESPOONS MAY BE
  USED AS A TOPPING FOR CAKE OR PUDDING WITHOUT COUNTING IT AS AN
  EXCHANGE) CAL: 23; CHO 6gm; PRO: negl; FAT: negl; LOW-SODIUM DIETS:
  May be used as written.
  
  From:  The New Diabetic Cookbook by Mabel Cavaiani, R.D.
  Brought to you and yours via Nancy O'brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: WACKY CUPCAKES
 Categories: Diabetic, Cakes, Desserts
      Yield: 12 cupcakes
 
  1 1/2 c  Cake flour;                              Liquid sugar substiture
    1/4 c  Sugar;                                   Equal to 1/2 cup sugar
      1 ts Baking soda;                        1 tb Vinegar;
    1/2 ts Salt;                               2 ts Vanilla;
      1 c  Water;@ room temperature          1/2 c  Vegetable oil;
 
  Place flour, sugar, cocoa, soda, and salt in mixer bowl and mix at low
  speed to blend. Beat together remaining ingredients with a fork to
  blend. Add all at once to dry ingredients and beat at medium speed
  until smooth. Paper-line 12 muffin tins or grease with margarine and
  flour.  Fill muffin tins about 1/2 full and bake at 350 degrees for
  about 30 minutes, or until a cake tester comes out clean from the
  center of the cupcake.  Server 1 cupcake per serving.
  Food Exchange per serving: 1 BREAD EXCHANGE + 2 FAT EXCHANGE; CAL:
  158; CHO: 17gm; PRO: 2gm; FAT: 10gm; LOW-SODIUM DIETS: Omit salt.
  
  Source: From The New Diabetic Cookbook by Mabel Cavaiani
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Yellow cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 16 servings
 
      2 c  Cake flour                               Liquid sugar sbustitute
    1/2 ts Baking soda                              Equal to 1/4 cup sugar
  1 1/2 ts Baking powder                       2 ts Vanilla
    1/3 c  Sugar                             1/2 c  Liquid egg substitute @
      3 tb Dry buttermilk                           Room temp
    3/4 c  Water (room temp)                 1/4 c  Margarine @ room temp
    1/3 c  Vegetable oil                  
 
  Place dry ingredients in mixer bowl and mix at low speed to blend
  well. Combine 3/4 cup ater, oil, sweetener, vanilla and egg
  substitute and mix with a fork to blend.  Add margarine to flour
  mixture along with liquid mixture and mix with a spoon only until
  well blended.  Spread evenly in a 9-inch square pan which has been
  greased with margarine.  Bake 30-35 minutes at 375 degrees F., or
  until a cake tester comes out clean and the cake pulls away from the
  sides of the pan.  Cool to room temperature and cut 4 X 4 to yeild 16
  equal servings. Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT
  EXCHANGE; CAL: 143; CHO: 17gm; PRO: 2gm; FAT: 7gm; LOW-SODIUM DIETS:
  Use low-sodium baking powder and salt-free margarine.
  
  From: The New Diabetic Cookbook by Mabel Caviani, R.D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Oatmeal Cake
 Categories: Diabetic, Cakes, Desserts
      Yield: 16 servings
 
      1 c  All-purpose flour;                  3 lg Egg white;@ room temp
      1 ts Baking soda;                      1/4 c  Dark molasses;
    1/2 ts Salt;                                    Liquid sugar substitute;
      1 ts Cinnamon;                                Equal to 3 tablespoons sugar
    1/2 ts Nutmeg;                           3/4 c  Water;@ room temp devided
    1/3 c  Dry buttermilk;                     1 c  Rolled oats;
    1/4 c  Margarine;@ room temperature      1/4 c  Raisins;
 
  Place flour, soda, salt, cinnamon, nutmeg, and dry buttermilk in mixer
  bowl and mix at low speed to blend.  Add margarine, egg whites,
  molasses, sweetener, and 1/2 cup water to flour mixture and beat at
  medium speed for 1 minute to mix well. Add 1/4 cup water, oats, and
  raisins to batter and mix at medium speed only until blended.  Spread
  batter evenly in a 9-inch square pan that has been greased with
  margarine.  Bake @ 375 degree f. for about 30 minutes, or until a
  cake tester comes out clean and the cake pulls away form the sides of
  the pan.  Cut cake 4 X 4 in 16 equal servings.
  Food Exchange per serving: 1 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL:
  104; CHO: 14gm; PRO: 3gm; FAT: 3gm; LOW-SODIUM DIET:  Omit salt. Use
  salt-free margarine.
  
  From:  The New Diabetic Cookbook by Mabel Cavaiani
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cinnamon Rolls
 Categories: Diabetic, Quickbreads, Breads/bm
      Yield: 24 servings
 
      1 c  Warm water;(110-115 F)              1 ts Cinnamon;(optional)
    1/4 c  Instant dry milk;                        Liquid sugar subsitute to
      1    Package active dry yeast;                Equal 2 tbsp sugar,optional
  3 1/2 c  All purpose flour; divided      1 1/2 ts Margarine;at room temp
    1/8 ts Ground ginger;                    1/2 c  Brown sugar twin;granulated
    1/4 c  Vegetable oil;                           Sugar substitute
      1 ts Salt;                           1 1/2 tb Margarine;at room temp
 
  Place water, dry milk, and yeast in mixer bowl; mix lightly and let
  set for 5 minutes.  Add 1 1/2 c flour to liquid.  Mix at medium
  speed, using dough hook for 4 minutes.  Add ginger, oil, salt,
  cinnamon, sweetener, and 1 1/2 c flour to batter and mix at low
  speed, using dough hook, for another 4 minutes. Use as much of the
  remaining flour as necessary to make a smooth resilient dough.  Shape
  the dough into a ball and place in a bowl that has been well greased
  with margarine. Turn the ball over to coat the top with magarine.
  Cover with a cloth and set in a warm place until doubled in volume.
  Turn dough onto a lightly floured working surface and knead lightly.
  Form into a ball an return to greased bowl, turning the top again to
  cover it with margarine. Cover with a cloth and set in a warm place
  until doubled in volume. Use 1 1/2 tsp margarine to grease the sides
  and bttom of a 9 by 13 cake pan. Set aside for later use. Turn dough
  onto a lightly floured working surface.  knead lightly and form into
  a ball. Cover with a cloth and let rest 10 min.  Roll dough out to
  form a 9 by 16 inch rectangle.  Spread the softened 1 1/2 tbsp of
  margarine evenly over the dough.  Sprinkle evenly with the brown
  sugar substitute and cinnamon mixture.  Roll into a long roll like a
  jelly roll and cut into 24 equal slices.  Place the slices, cut side
  down, in the cake pan, spacing them evenly.  Cover with a cloth an
  let rise until double in volume. Bake at 375 F for 25 to 30 minutes
  or until golden brown. Turn rolls out of the pan onto a wire rack and
  serve warm, if possible.1 roll serving per serving Food Exchnage per
  serving: 1 BREAD EXCHANGE + 1/2 FAT EXCHANGE; CAL: 99; CHO 14 gm; PRO
  2 gm; FAT 4 gm; LOW-SODIUM DIETS: Omit salt. Use salt-free margarine.
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to
  you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Applesauce Oat Bran Muffins
 Categories: Diabetic, Breads/bm, Quickbreads
      Yield: 12 servings
 
      1 c  All purpose flour                        Pie spice
      1 c  Oat bran                          1/2 c  Unsweetened applesauce
    1/4 c  Packed brown sugar                1/2 c  Water
      4 ts Baking powder                     1/4 c  Vegetable oil
      1 ts Ground cinnamon or pumpkin          2    Large egg whites
 
  Place flour, oat bran, brown sugar, baking powder, and cinnamon or
  pumpkin pie spice in bowl and mix well at low speed.  In a separate
  bowl combine the applesauce, water, oil, and egg whites and beat with
  a fork to blend. Add applesauce mixture to flour mixture and mix at
  medium speed only until all flour is moistened.  Grease muffin tins
  with margarine or line with paper cups.  Fill muffin tins 1/2 full
  and bake at 400 F for about 20 minutes, or until muffins are browned
  and spring back when touched in the center.  Serve hot, if possible.
  Nutrient value per 1 muffin serving: Food Exchange per serving: 1
  BREAD EXCHANGE + 1 FAT EXCANGE; CAL: 120; CHO: 18 gm; PRO: 3 gm; FAT:
  5 gm; LOW-SODIUM DIET: Omit salt. Use salt-free margarine.
  
  Source:  The New Diabetic Cookbook by Mabel Cavaiani, R.D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Strawberry Chiffon Pie
 Categories: Diabetic, Pies, Desserts, Fruits, Low-fat/cal
      Yield: 1 pie
 
      1 c  Water                               1    Recipe low cal whipped topp-
      1    Env knox unflavored gelatine             Ing
     20 oz (1 pk) kool aid unsweetened;        2 tb Instant dry milk
           Drink mix (strawberry flav.)        9    Inch graham cracker crust
           -=OR=-                                   (see diabetic recipe)
     20 oz (1 pk) Wykler's unsweetened         9    Fresh strawberries
           -flavored soft drink mix                 (optional)
      8    1 g packets equal sugar sub    
 
  Combine water and gelatin.  Let set for 5 minutes and then heat until
  gelatin is melted.  Add Kool aid mix and sweetener to gelatin.  Mix
  well and refrigerate until slightly thickened. Prepare whipped
  topping while gelatin is thickening.  Refrigerate until needed. Add
  dry milk to thickened gelatin and whip at high speed until creamy and
  stiff. Remove beater and gently fold in whipped topping into whipped
  gelatin. Spread filling evenly into graham cracker crust.  Garnish
  eack serving with a fresh strawberry, placing a fresh strawberry in
  the center of the pie. Refrigerate until firm.  Cut into 8 equal
  pieces. Per serving(1/8 of pie): Food Exchange per serving: 1 BREAD
  EXCHANGE + 3/4 FAT EXCHANGE; CAL: 125; CHO: 15gm; PRO: 3 gm; FAT: 7
  gm; LOW-SODIUM DIET: Omit salt. Use salt-free margarine.
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani. Brought to you
  and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Cal Whipped Topping
 Categories: Diabetic, Desserts, Low-fat/cal
      Yield: 3 cups
 
    1/2 c  Instant dry milk                  1/4 c  Dry sugar substitute (equal
    1/3 c  Cold water                               To 1/4 c sugar),optional
      2 tb Lemon juice                       1/2 ts Vanilla
      2 tb Sugar                          
 
  Combine the dry milk and water and refrigerate for 30 minutes.  Beat
  at high speed for 4 minutes. Add lemon juice to whipped milk and beat
  at high speed for 4 minutes. Stir the sugar an sugar substitute
  together an add gradually to the whipped milk while it is being
  beaten. add vanilla to whipped topping and refrigerate until used.
  Yields 24 servings of 2 tbsp each. Prepare as close to serving time
  as possible as it loses volume after a period of time. Nutritive
  value per serving (2 Tbsp): Food Exchanges per serving: 2 TABLESPOON
  MAY BE CONSIDERED FREE (1/3 CUP IS 1 VEGETABLES EXCHANGE); CAL 12;
  CHO 2 gm; PRO Negl; FAT Negl
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to
  you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Graham Cracker Crust
 Categories: Diabetic, Pies
      Yield: 1 crust
 
      8    Crushed graham crackers             3 tb Melted margarine
           (2 1/2 in squares)                  2 tb Sugar
 
  Combine ingredients in 9 inch pie tin and mix well with a fork.  Press
  crumbs evenly around the edges and on the bottom of the pie tin. Bake
  at 350 for 6 minutes.  Cool an fill as desired.  Cut into 8 even
  portions. Nutritive value for 1 portion (1/8 of recipe) Food Exchange
  per serving: 1/2 BREAD EXCHANGE + 1 FAT EXCHANGE; CAL 78; CHO 8 gm;
  PRO 1 gm; FAT 5 gm; Na 100 mg; LOW-SODIUM DIETS:  Use salt-free
  margarine Source: The New Diabetic Cookbook by Mabel Cavaiani; R.D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master.
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: High Fiber Cookies
 Categories: Diabetic, Desserts, Cooky/bars
      Yield: 4 dozen
 
      1 c  Oat bran;                           1 c  Margarine; 2 sticks)
      1 c  Rolled oats;                        2 lg Egg whites;
      1 c  Fiber one cereal;                   2 ts Vanilla;
      1 c  Kellog's bran flakes;               2 c  All purpose flour;
      1 c  Seedless raisins;                   1 ts Baking powder;
      1 c  English walnuts; chopped            1 ts Baking soda;
    3/4 c  Sugar;                            1/2 ts Salt;
    3/4 c  Brown sugar;                      1/2 c  Water at room temp;
 
  Place oat bran, rolled oats, Fiber one, bran flakes, raisins and
  walnuts in a bowl.  Mix lightly and set aside. Place sugars and
  margarine in mixing bowl and mix at medium speed until light and
  fluffy. Add egg whites and vanilla and mix lightly scraping the bowl
  before and after adding the egg whites. In a separate bowl combine
  flour, baking powder, soda and salt and mix at low speed about 1/2
  min to blend well. Add flour mixture and water to sugar mixture and
  mix at medium speed only until flour is moistened. Add bran mixture
  and mix at medium speed until well blended. Drop by heaping
  tablespoonfuls onto a cookie sheet that has been sprayed with cooking
  spray or lined with aluminum foil.  Bake at 375 for 12-14 minutes or
  until lightly browned.  Remove from oven and let sit for 1 minute.
  Remove cookies to wire rack and cool to room temperature. Author's
  Note: These cookies, which provide 2 grams of dietary fiber each,
  aren't terribly sweet. We like them this way, but if you prefer them
  sweeter, you can add 1 tbsp Weight Watchers dry substitute when
  adding the other sugars and this will not change the nutritive
  values. Nutritive Value per cookie: Food Exchange per serving: 1
  BREAD EXCHANGE + 1 FAT EXCHANGE; CAL: 121; CHO: 15gm; PRO: 2 gm; FAT:
  6 gm; LOW-SODIUM DIET: May be used as written.
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani, R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
MMMMM----- Recipe via Meal-Master (tm) v8.01
 
      Title: Hot Cocoa Mix
 Categories: Diabetic, Beverages, Low-fat/cal
      Yield: 32 servings
 
MMMMM-----------------------HOT COCOA MIX----------------------------
    3/4 c  Cocoa                                    Dry sugar substitute equal
    1/2 ts Salt                                     To 1 1/2 c sugar
      1 qt Instant dried milk            

MMMMM-----------------------MEXICAN COCOA----------------------------
      2 tb To 3 tb ground cinnamon;      

MMMMM----------------------MOCHA HOT COCOA---------------------------
    1/3 c  Instant coffee;                
 
  HOT COCOA MIX: Mix ingredients well and store in an airtight
  container in a moderately cool place.  Use 2 tbsp mix plus 6 ounces
  boiling water per serving of cocoa. variations: Mexican Cocoa: Add
  2-3 teaspoons of cinnamon when mixing the total ingredients. or place
  a scant 1/8 tsp in a cup of cocoa. Mocha: Add 1/3 cup instant coffee
  when mixing the total ingredients; or place 1/2 teaspoon instant
  coffe in a cup of the cocoa. MEXICAN COCOA: Add 2-3 teaspoons ground
  cinnamon when mixing the total ingredients; or place a scant 1/8
  teaspoon of cinnamon in a cup, 2 tablespoon of the mix, and 6 oz of
  boiling water. MOCHA: ADD 1/8 C instant coffee when mix th total
  ingredients; or place 1/3 teaspoon instant coffee in a cup, 2
  tablespoons of the mix; and 6 oz of boiling water. Nutritive values
  per serving: Food Exchange per serving: 1/3 MILK EXCHANGE + 1/2 FAT
  EXCHANGE; CAL: 49; CHO: 4 gm; PRO: 3 gm; FAT: 3 gm; LOW-SODIUM DIETS:
  Omit salt
  
  Source: The New Diabetic Cookbook by Mabel Cavaiani; R. D.
  Brought to you and yours via Nancy O'Brion and her Meal-Master
 
MMMMM
 
