This is a list of recipes with Diabetic exchanges from one of my favorite cookbooks

I forgot to say the reuben sandwiches were 35% less calories than original recipe, 60% less fat, 60% less cholesterol. I forgot that on some of the earlier ones I posted too. Will try to remember it on the rest (LOL)

Sloppy Joes (Family Favorites Made Lighter)

8 oz. 90% lean ground beef
3/4 c. chopped onion
3/4 c. chopped green pepper
(1 medium)
1 clove garlic, minced
1/2 of a 14 1/2 oz can lower sodium tomatoes, cut up
1/4 c. water
2 T. oat bran
1 T. vinegar
2 t. brown sugar
1 to 1 1/2 t. chili powder
1 t. Worcestershire sauce
1/8 t. salt
dash bottled hot pepper sauce
5 hamburger buns, split and toasted (you might now be able to get the diet ones and it would only be half as many bread exchanges)--this is an old book

In large skillet, cook meat, onion, green pepper, and garlic till meat is brown. Drain off fat. Stir in undrained tomatoes, water, oat bran, vinegar, brown sugar, chili powder, Worcestershire sauce, salt and hot pepper sauce. Bring to a boil; reduce heat. Cover and simmer 5 minutes. If needed, uncover and simmer additional 3 to 5 minutes more or until it reaches desired consistency. TO serve, spoon meat mixture onto toasted hamburger buns. 5 servings. Each serving is: diabetic exchanges--1 vegetable,
1 1/2 starch/bread, 1 meat, 1/2 fat. Also 225 calories, 13 g protein, 29 g carbohydrate, 7 g fiber, 29 mg cholesterol, 335 mg sodium, 318 mg potassium. It is 25% less calories, 50% less fat, 45% less cholesterol, 25% less sodium than original recipe

Apple Pandowdy (Family Favorites Made Lighter)

2 T. shortening
1 T. margarine
3/4 c. all purpose flour
3 to 4 T. cold water
2 t. margarine, melted
3 T. sugar
1/2 t. ground cinnamon
1/4 t. ground nutmeg
6 c. thinly sliced peeled cooking apples (about 1 1/2 lb)
1/4 c. water
3 T. molasses

In medium mixing bowl use pastry blender to cut shortening and 1 T. margarine into flour until it resembles size of small peas. Sprinkle 1 T. of water over part of mixture; gently toss with fork. Push moistened dough to side of bowl. Repeat with the remaining 2 or 3 T. water, using 1 T. at a time until all dough is moistened. Form dough into ball. On lightly floured surface, flatten ball of dough with hands. Roll from center to edges forming 7 x 11 inch rectangle. Brush lightly with some of melted margarine; fold crosswise again and seal edges. Cover pastry and chill in refrigerator while making apple mixture. In large mixing bowl stir together sugar, cinnamon, and nutmeg; add apple slices and toss to coat. Spoon apple mixture into 10 x 6 inch baking dish. In small mixing bowl stir together 1/4 c. water and molasses. Pour over apple mixture in dish. Roll folded pastry into a 12 x 8 inch rectangle. Place over apples; turn under pastry and flute pastry to sides of dish but not over the edge. Cover edges of pastry with foil. Place on baking sheet. Bake at 375 for 15 minutes. Remove foil. Bake 25 minutes more. Remove from oven. Using sharp knife, dowdy the crust by cutting through the crust and apples to make diamond shapes about 1 inch apart. Bake 10 minutes more. Serve warm. 6 servings. Nutrition info next post.

Nutrition info for each serving of Apple Pandowdy. Diabetic exchanges:
1 1/2 fruit, 1 1/2 bread/starch, 1 1/2 fat. Also 266 calories, 2 g protein, 49 g carbohydrate, 5 g fiber, 8 g total fat (2 g sat fat), 0 cholesterol, 41 mg sodium, 262 mg potassium. It has 25% less calories, 60% less fat, and 75% less sodium than the original.

Chicken PotPie (Family Favorites Made LIghter)
Pastry for single crust pie (I will post that one once I finish this one)
nonstick spray coating
1 c. sliced fresh mushrooms
1/2 c. chopped onion (1 medium)
12 oz. can evaporated skim milk
1/4 c. all purpose flour
1/4 c. water
1 t. instant chicken bouillion granules
1/2 t. dried sage, marjoram, or thyme, crushed
1/8 t. pepper
10 oz. pkg frozen peas or peas and carrots
1 1/2 c. chopped cooked chicken or turkey

Prepare pastry as directed; form dough into ball. On lightly floured surface, flatten dough with hands. Roll to a 13 x 8 1/2 inch rectangle. Use small cookie cutter to make several cutouts in pastry. Reserve pieces. Cover and set aside. Spray cold medium saucepan with nonstick spray. Add mushrooms and onion. Cook and stir over medium 4 minutes or till onion is tender but not brown. Reserve 1 T. of milk; set aside. In small mixing bowl gradually stir remaining milk (all but the 1 T) into flour until smooth. Stir into vegetable mixture in saucepan. Stir in water, bouillion, sage, marjoram, or thyme, and pepper. Cook and stir till thick and bubbly. Stir in frozen vegetables and chicken or turkey. Transfer to 12 x 7 inch baking dish. Place pastry over chicken mixture. Fold under edges. Crimp edges of pastry with a fork. Brush pasty with reserved milk. Add pastry cutouts and brush them with milk (the picture has chicken cutouts and they are placed on top of other section of piecrust--cute!). Bake at 375 for 30 minutes or until chicken mixture is heated through and pastry is golden brown. 5 servings. Each has Diabetic exchanges: 1/2 milk, 1/2 vegetable, 2 starch, 2 meat, 2 fat. Also 390 calories, 25 g protein, 42 g carbohydrate, 4 g fiber, 14 g fat, 44 mg cholesterol, 393 mg sodium, 549 mg potassium. It is 35% less calories, 60% less fat, 30% less cholesterol, 50% less sodium than original recipe.

Pastry for SIngle Crust Pie (Family Favorites Made Lighter)

1 1/4 c. all purpose flour
1/4 t. salt
1/4 c. shortening
4 to 5 T. cold water

In medium mixing bowl stir together flour and salt. Using pastry blender cut in shortening until it resembles fine crumbs. Sprinkle 1 T. of water over part of mixture; Gently toss with fork. Push moistened dough to side of bowl. Repeat using 1 T. water at a time, till all dough is moistened. Form dough into ball. On lightly floured surface, flatten ball of dough with hands. Roll dough from center to edges forming 12 inch diameter circle. Ease pastry into 9 inch pie plate, being careful not to stretch pastry. Trim to 1/2 inch beyond edge of pie plate. Fold under the extra pastry and flute the edge. Do not prick pastry. Bake as directed in individual recipes. If you want to bake the pie crust for indiviual recipes, then prick bottom and sides of pastry and bake at 450 for 12 to 15 minutes or till golden. Cool on wire rack and fill as directed. Per 1/8 of crust: Diabetic exchanges: 1 bread, 1 1/2 fat. Also 122 calories, 2 g protein, 14 g carbohydrate, 7 g fat, 0 cholesterol, 67 mg sodium, 19 mg potassium. It is only slightly less in fat grams than the original, the main savings is in the fillings. Also, in this book, it is already figured into the individual recipes so don't add it in. You would do that if you were using with other fillings, etc.

bump to let my mom pick out some. she is diabetic

anita

Thanks so much for posting Apple Pandowdy and Chicken Pot Pie that I requested. Have copied them into my file. Can't wait to try them.

Chicken A L'Orange (Family Favorites Made Lighter)

4 medium skinless boneless chicken breast halves (about 1 lb total)
nonstick spray coating
1 1/2 t. cornstarch
1/2 t. finely shredded orange peel
1/8 t. salt
1/2 c. orange juice
1 T. orange liqueur or orange juice
1 t. honey
2 medium oranges, peeled and sectioned

Rinse chicken; pat dry. Spray cold large nonstick skillet with nonstick coating. Preheat skillet over medium heat. Cook chicken in hot skillet for 10 to 12 minutes or till chicken is tender and no longer pink, turning once. Meanwhile for sauce in small saucepan, stir together cornstarch, orange peel and salt. Gradually stir in 1/2 c. orange juice. Stir in orange liqueur or additional orange juice and honey. Cook and stir until thickened and bubbly. Cook and stir two minutes more. Stir in orange sections; heat through. To serve, transfer chicken to dinner plates. Spoon sauce over chicken. Yield: 4 servings. Per serving: Diabetic exchanges: 1/2 fruit, 2 meat. Also, 136 calories, 17 g protein, 10 g carbohydrate, 1 g fiber, 2 g fat, 46 mg cholesterol, 107 mg sodium, 256 mg potassium. 35% less calories, 80% less fat, 35% less sodium than original recipe.

Coq Au Vin (Family Favorites Made Lighter)

4 small chicken breast halves or 8 small thighs (1 1/2 lb. total)
nonstick spray coating
2 c. small whole fresh mushrooms
1 c. thinly sliced carrots (2 medium)
1 c. burgundy
16 pearl onions, peeled
1 T. cooked bacon pieces
1 T. snipped parsley
2 cloves garlic, minced
3/4 t. dried marjoram, crushed
3/4 t. dried thyme, crushed
1/2 t. instant chicken bouillion granules
1/8 t. pepper
1 bay leaf
1/4 c. cold water
4 t. all purpose flour

Remove skin from chicken. Rinse chicken; pat dry. Spray cold large nonstick skillet or Dutch oven with nonstick coating. Preheat over medium heat. Cook chicken in hot skillet about 15 minutes or until lightly browned, turning to brown evenly. Add mushrooms, carrots, burgundy, onions, bacon, parsley, garlic, marjoram, thyme, bouillion granules, pepper, and bay leaf. Bring to boiling; reduce heat. Cover and simmer about 25 minutes or till the chicken is tender and no longer pink. Use slotted spoon to transfer chicken and vegetables to dinner plates. Cover and keep warm. Discard bay leaf. If necessary, skim fat from juices in skillet. In small mixing bowl, gradually stir cold water into flour till smooth. Stir into mixture in skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute more. Pour burgundy mixture over chicken and vegetables. Yield: 4 servings. Each serving: Diabetic exchanges: 1 1/2 vegetable, 2 1/2 meat. Also 225 calories, 21 g protein, 12 g carbohydrate, 2 g fiber, 6 g fat, 52 mg cholesterol, 211 mg sodium, 501 mg potassium. 30% less calories, 60% less fat, 35% less sodium than original.

Refrigerator Bran Muffins (Family Favorites Made Lighter)

nonstick spray coating
1 1/2 c. all purpose flour
1 c. whole bran cereal
2 1/2 t. baking powder
1 t. ground cinnamon
1/4 t. ground nutmeg
1/8 t. salt
1 slightly beaten egg white
1 c. skim milk
1/2 c. packed brown sugar
1/4 c. raisins
3 T. cooking oil
1 t. finely shredded orange or lemon peel

Spray 12 2 1/2 inch muffin cups with nonstick coating; set aside. In medium mixing bowl stir together flour, whole bran cereal, baking powder, cinnamon, nutmeg, and salt. Make a well in the center. In another mixing bowl stir together egg white, milk, brown sugar, raisins, cooking oil, and orange or lemon peel. Add all at once to flour mixture. Stir just until moistened (batter will be thin, but thickens as bran absorbs liquid). Store in covered container in refrigerator up to 3 days. To bake, gently stir batter. Fill prepared muffin cups 2/3 full. Bake at 400 for 15 to 20 minutes or till tops are golden. Remove from pans. Serve warm. Yield: 12 muffins. Each muffin has: Diabetic exchanges: 1 1/2 starch/bread, 1/2 fat. Also 154 calories, 4 g protein, 29 g carbohydrate, 3 g fiber, 4 g fat, less than 0.5 mg cholesterol, 181 mg sodium, 197 mg. 50% less fat and 95% less cholesterol than original.

French Toast (Family Favorites Made Lighter)

nonstick spray coating
1 beaten egg
1 lightly beaten egg white
1/2 c. skim milk
1/2 t. vanilla
1/8 t. ground cinnamon
6 1-inch thick slices French bread or 6 slices dry white bread
powdered sugar
1 c. sliced fresh strawberries

Spray baking sheet with nonstick coating; set aside. In shallow bowl, beat together egg, egg white, milk, vanilla, and cinnamon. Dip bread into egg mixture, coating both sides. Place bread on prepared baking sheet. Bake at 500 for 5 minutes. Turn and bake about 4 to 5 minutes more or till golden brown. Sprinkle powdered sugar over French toast and serve with sliced strawberries. Makes 3 servings (2 slices per serving). Per serving: Diabetic exchanges: 2 1/2 bread, 1/2 meat, 1/2 fat. Also, 264 calories, 12 g protein, 43 g carbohydrate, 3 g fiber, 5 g fat, 72 mg cholesterol, 447 mg sodium, 247 mg potassium. 45% less calories, 50% less fat, 55% less cholesterol, and 20% less sodium.

Cucumbers in Sour Cream (Family Favorites Made Lighter)

2 c. thinly sliced cucumbers (2 medium)
1 small onion, thinly sliced and separated into rings
1/3 c. light dairy sour cream
2 t. sugar
2 t. vinegar
1/8 t. pepper

In salad bowl, stir together sliced cucumbers and onion rings. In small bowl stir together sour cream, sugar, vinegar, and pepper: pour sour cream mixture over cucumbers and onions. Toss lightly to coat. Cover and chill 1 to 2 hours. Stir salad before serving. Yield: 4 servings. Each serving has: Diabetic exchanges: 1/2 vegetable, 1/2 fat. (you could completely eliminate fat by using fat free sour cream). Also 46 calories, 2 g protein, 7 g carbohydrate, 1 g fiber, 1 g fat, 3 mg cholesterol, 25 mg sodium, 155 mg potassium. Has 30% less calories and 85% less sodium than the original.

Orange Pineapple Salad (Family Favorites Made Lighter)

8 oz. can pineapple chunks (juice pack), chilled and drained
1/2 c. tiny marshmallows
1/2 c. light sour cream
11 oz. can mandarin oranges, chilled and drained
1 T. toasted coconut

In salad bowl, stir together chilled pineapple chunks, tiny marshmallows, and sour cream. Gently fold in chilled mandarin orange sections. Cover and chill for 2 to 24 hours. To serve, sprinkle salad with coconut. Yield: 4 servings. Diabetic exchanges: 1 fruit, 1/2 fat. Also 107 calories, 3 g protein, 20 g carbohydrate, trace fiber, 3 g fat, 4 mg cholesterol, 39 mg sodium, 208 mg potassium. 45% less calories and 75% less fat than original.

Swiss Steak (Family Favorites Made Lighter)

12 oz. boneless beef round steak,
cut 3/4 inch thick
nonstick spray coating
14 1/2 oz. can lower sodium tomatoes, cut up
1 c. sliced celery (2 stalks)
1 c. sliced carrots (2 medium)
1 small onion, sliced and separated into rings
1/3 c. water
1/2 t. dried thyme, crushed
1/8 t. pepper
1 c. long grain rice
1 T. cold water
2 t. cornstarch

Trim fat from beef. Cut into 4 serving size pieces. Spray cold large skillet with nonstick coating. Preheat skillet over medium heat. Brown meat on both sides in hot skillet. Add undrained tomatoes, celery, carrots, onion,1/3 c. water,
thyme, and pepper. Bring to boiling; reduce heat. Cover and simmer about 1 1/4 hours or until meat is tender. Remove meat from skillet; keep warm. Meanwhile, cook rice according to package directions, except omit the margarine or butter and salt. Keep warm. For sauce, in small mixing bowl, stir together 1 T. water and cornstarch. Stir into tomato mixture in skillet. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Serve meat and sauce over hot cooked rice. Makes 4 servings. Each serving: Diabetic exchanges: 2 vegetable, 2 1/2 bread/starch, 3 meat. Also 343 calories, 25 g protein, 49 g carbohydrate, 3 g fiber, 5 g fat, 54 mg cholesterol, 99 mg sodium, 796 mg potassium. 80% less sodium than original recipe.