Low Carb Recipes

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2 eggwhites1-1/3 cupswholewheatpastryflour 2 teaspoonsbakingpowder 1 teaspoonfinelyshreddedorangepeel 1/2 teaspoongroundginger 3 tablespoonspackedbrownsugar 2 tablespoonsbutter,melted 1 tablespoonwater 2 cupspeeled,pitted,andslicedfreshmangoes*orpeaches 1/2 cupfreshblueberries 1/2 cupgranulatedsugar 1/4 cupbutter,softened 1 teaspoonvanilla 2/3 cupfat-freemilk Vanillafrozenyogurt(optional)

1.Placeeggwhitesinamediumbowl.Letstandatroomtemperaturefor30minutes.Inasmallbowl,stirtogetherflour,bakingpowder,orangepeel,andginger;setaside.2.Preheatovento350degreesF.Greasea9x1-1/2-inchroundbakingpan.Inasmallbowl,stirtogetherbrownsugar,the2tablespoonsmeltedbutter,andthewater.Spreadinpreparedpan.Arrangemangoslicesoverbrownsugarmixture.Sprinklewithblueberries.3.Beateggwhiteswithanelectricmixeronhighspeeduntilsoftpeaksform(tipscurl).Graduallyadd1/4cupofthegranulatedsugar,beatinguntilstiffpeaksform(tipsstandstraight).Setaside.4.Inalargebowl,beatthe1/4cupbutterwithanelectricmixeronmediumspeedfor30seconds.Beatintheremaining1/4cupgranulatedsugarandthevanilla.Alternatelyaddtheflourmixtureandmilk,beatingonlowspeedjustuntilcombined.Foldeggwhitemixtureintobatter;spoonoverfruitinbakingpan,spreadingevenly.5.Bakefor35to40minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolcakeinpanonawirerackfor5minutes.6.Loosensidebyrunningaknifearoundcake;invertontoservingplate.Cutintowedges.Servewarm.Ifdesired,servewithfrozenyogurt.

*Note:Ifyoucan’tfindgoodmangoes,substitute2cupsrefrigeratedslicedmangoes.Rinsesliceswithcoldwater;drainandlightlypatdrywithpapertowelsbeforeusing.

Blueberry-MangoUpside-DownCakeMangoesandblueberriesjoinforceswithanextra-lightginger-and-orangecakeinthisup-to-the-minuteadaptationofold-fashionedupside-downcake.Ifyourdailymealplanallows,enjoyitwithasmallscoopofvanillafrozenyogurt.

SeRVInGS:12(1sliceeach)CARBSPeRSeRVInG:25g

NutritionFactsperSLICe: 162cal.6gtotalfat(4gsat.fat)17mgchol.147mgsodium25gcarb.2gdietaryfiber3gpro.

DIABeteSeXCHANGeS:.5starch1othercarbohydrates1fat

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nonstickcookingspray 2 cupsfirm-texturedwholegrainbreadcubes(about3ounces) 3 tablespoonssnippeddriedtartredcherries 1 tablespoontoastedwheatgerm 2/3 cupfat-freemilk 1/4 cupsemisweetchocolatepieces 1/3 cuprefrigeratedorfrozeneggproduct,thawed 1 teaspoonfinelyshreddedorangepeel 1/2 teaspoonvanilla Frozenlightwhippeddesserttopping,thawed(optional) Unsweetenedcocoapowder(optional)

1.Preheattheovento350degreesF.Coatfour6-ounceindividualsoufflédishesorcustardcupswithcookingspray.Dividebreadcubes,cherries,andwheatgermamongthedishes.2.Inasmallsaucepan,combinemilkandchocolate.Cookandstiroverlowheatuntilthechocolatemelts;removefromheat.Ifnecessary,beatsmoothwithawirewhisk.3.Inasmallbowl,graduallystirchocolatemixtureintoeggproduct.Stirinorangepeelandvanilla.Pourmixtureoverbreadcubesinthedishes.Presslightlywithbackofspoontomoistenbread.4.Bakefor15to20minutesoruntilthetopsappearfirmandaknifeinsertednearthecenterscomesoutclean.5.Servewarm.Ifdesired,servewithwhippedtoppingandsprinklewithcocoapowder.

*MAke-AHeADDIreCtIoNS:PrepareasdirectedthroughStep3.Coverandchillforupto2hours.Preheatovento350degreesF.Continueasdirectedinsteps4and5.

Cherry-ChocolateBreadpuddingsChocolateandcherriesmakeadeliciousadditiontobasicbreadpudding.Andwe’veaddedanothertwistbyusingwholegrainbread,whichproducesaheartierpudding.

SeRVInGS:4(1puddingdisheach)CARBSPeRSeRVInG:25g

NutritionFactsperpUDDINGDISH: 147cal.4gtotalfat(2gsat.fat)1mgchol.152mgsodium25gcarb.3gdietaryfiber7gpro.

DIABeteSeXCHANGeS:1.5othercarbohydrates.5fat

dessert

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1 poundpeaches,halved,pitted,andsliced,orone16-ouncepackagefrozenunsweetenedpeachslices,thawed*

1 pounddarksweetcherries,pitted,orone16-ouncepackagefrozendarksweetcherries,thawed*

1/4 cupcoldwater 4 teaspoonsall-purposeflour 3/4 cupall-purposeflour 2 tablespoonssugarorsugarsubstitute**equivalentto2tablespoonssugar1-1/2 teaspoonsbakingpowder 2 tablespoonsbutter 1 egg,slightlybeaten 3 tablespoonsfat-freemilk 1 teaspoonsugarorsugarsubstitute**equivalentto1teaspoonsugar 1/8 teaspoongroundcinnamon Frozenfat-freewhippeddesserttopping,thawed(optional)1.Preheatovento350degreesF.Arrangeslicedpeachesandcherriesina10-inchquichedish.Inasmallbowl,combinethewaterandthe4teaspoonsflour;pouroverfruit.2.Forcobblerdough:Inamediumbowl,combinethe3/4cupflour,2tablespoonssugar,andthebakingpowder.Usingapastryblender,cutinbutteruntilmixtureresemblesfinecrumbs.Makeawellinthecenteroftheflourmixture;addeggandmilkallatonce.Stirjustuntilmoistened.3.Dropdoughbyspoonfulsinto8to10moundsontopofthefruit.Inasmallbowl,stirtogether1teaspoonsugarandthecinnamon;sprinkleoverthedough.4.Bakefor30to40minutesoruntilatoothpickinsertedintothetoppingcomesoutcleanandfruitmixtureisbubblyonedges.Coolslightlyonawirerack.Servewarm.Ifdesired,servewithdesserttopping.

*teStkItCHeNtIp:Ifusingfrozenfruit,thawitcompletelybutdonotdrainthefruitbeforeaddingtothequichedish.

**SUGArSUBStItUteS:ChoosefromSplendaGranularorSweet’nLowbulkorpackets.Followpackagedirectionstouseproductamountsequivalentto2tablespoonsand1teaspoonsugar.

VeryCherrypeachCobblerWaterloo,Iowa,residentMarinKarlinusesatenderbiscuitliketoppertosetofftheripe,juicypeachesanddarksweetcherriesinthisdelectablerecipe.

SeRVInGS:8(about3/4cupeach) CARBSPeRSeRVInG:25g

NutritionFactsperSerVING: 142cal.4gtotalfat(2gsat.fat)34mgchol.77mgsodium25gcarb.2gdietaryfiber3gpro.DIABeteSeXCHANGeS:.5starch1fruit1fat

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1 recipeOilPastry1-1/2 cupsmashed,cooked,peeled

sweetpotatoes(about2medium) 1/4 cupsugarorsugarsubstitute

equivalentto1/4cupsugar* 1 teaspoonvanilla 1/2 teaspoonfinelyshreddedlemon

peel 1 teaspoonlemonjuice 1/4 teaspoongroundnutmeg 1/4 cuprefrigeratedorfrozenegg

product,thawed,or1egg,slightlybeaten

1 cupevaporatedfat-freemilk Frozenfat-freewhippeddessert

topping,thawed(optional) Groundnutmeg(optional)

1.Preheatovento450degreesF.PrepareOilPastry.Onawell-flouredsurface,useyourhandstoslightlyflattendough.Rolldoughfromcentertoedgeintoacircleabout11inchesindiameter.Totransferpastry,wrapitaroundtherollingpin.Unrollpastryinto9-inchtartpanwitharemovablebottomora9-inchpieplate.easepastryintopanwithoutstretchingit.Presspastryintoflutedsidesoftartpanandtrimedges.(Or,ifusingapieplate,crimpedgeasdesired.)Linepastrywithadoublethicknessoffoil.Bakefor8minutes.Removefoil.Bakefor5minutesmore.Coolonawirerackwhilepreparingfilling.2.Reduceoventemperatureto350degreesF.Forfilling:Inalargebowl,stirtogethermashedsweetpotatoes,sugar,vanilla,lemonpeel,lemonjuice,andthe1/4teaspoonnutmeg.Addegg.Beatlightlywithaforkjustuntilcombined.Graduallyaddevaporatedmilk;stiruntilcombined.

3.Pourfillingintobakedpastryshell.Topreventoverbrowning,coveredgeofpiewithfoil.Bakefor30to35minutesoruntilaknifeinsertednearthecentercomesoutcleanandedgesarepuffed.Ifnecessarytoallowpastrytobrown,removefoilforthelast5to10minutesofbaking.Coolonawirerack.Coverandrefrigeratewithin2hours.4.Toserve,removetartfrompanorleavepieinpieplate.Cuttartorpieintowedges.Ifdesired,servewithdesserttoppingandsprinklewithadditionalnutmeg.

oILpAStry:Inamediumbowl,stirtogether1-1/3cupsall-purposeflourand1/4teaspoonsalt.Add1/3cupcookingoiland3tablespoonsfat-freemilkallatoncetoflourmixture.Stirlightlywithafork.Formintoaball.

*teStkItCHeNtIp:Ifusingasugarsubstitute,werecommendSplendaGranularorSweet’nLowbulkorpackets.Besuretousepackagedirectionstodetermineproductamountequivalentto1/4cupsugar.

NutritionFactsperSLICe: 157cal.(172,OilPastry)6gtotalfat(1gsat.fat)1mgchol.96mgsodium21gcarb.(25g,withOilPastry)1gdietaryfiber4gpro.

DIABeteSeXCHANGeS:1starch.5othercarbohydrates1fat

Citrus-SweetpotatopieThetender,oil-basedcrustcomplementsthislemon-accentedcousinofpumpkinpie.

SeRVInGS:12(1sliceeach)CARBSPeRSeRVInG:21g

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nonstickcookingspray 3 tablespoonshoney 1/4 cuporangejuice 2 tablespoonslemonjuice 1 8-ouncepackagepittedwholedates,snipped2-1/2 cupswhitewholewheatflourorwholewheatflour 1/2 teaspoonbakingsoda 1/4 teaspoonbakingpowder 1/4 cupunsweetenedapplesauce 3 tablespoonspuremaplesyrup 2 eggwhites 1 tablespooncanolaorcookingoil

1.Preheatovento350degreesF.Linea13x9x2-inchbakingpanwithfoil.Lightlycoatfoilwithcookingspray;setaside.Inasmallbowl,combinethehoney,orangejuice,andlemonjuice.Stirinthedates;setaside.2.Combinetheflour,bakingsoda,andbakingpowderinalargemixingbowl.Inasecondmixingbowl,combineapplesauce,syrup,eggwhites,andoil.Addapplesaucemixturetotheflourmixture.Beatwithanelectricmixeruntiljustcombined(mixturewillbecrumbly).Stirindatemixture.Spoonbatterinthepreparedbakingpan;pressevenlyintopanwithfingersorthebackofthespoon.3.Bakefor12to15minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolbarsonawirerack.Removebarsfrompanbyliftingtheedgesofthefoil.Cutinto24bars.

*teStkItCHeNtIp:Tostore,wrapandfreezeindividualbars.Thawbeforeeating.

pick-Me-UpBarsWholewheatflouranddatesprovideacombinationoffastcarbenergyalongwithslowercarbenergytohelppickyouupandkeepyouenergized.

SeRVInGS:24(1bareach)CARBSPeRSeRVInG:20g

NutritionFactsperBAr: 89cal.1gtotalfat(0gsat.fat)0mgchol.36mgsodium20gcarb.2gdietaryfiber2gpro.DIABeteSeXCHANGeS:1fruit.5starch

dessert

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5 cupsplainlow-fatorfat-freeyogurt*3-3/4teaspoonsunflavoredgelatin 1/2 cupfat-freemilk 2 sprigsfreshmint 1 cupfreshredraspberries 3 tablespoonssugarorsugarsubstitute**equivalentto3tablespoonssugar 1 8-ouncepackagereduced-fatcreamcheese(neufchâtel),softened 1/3 cupsugarorsugarsubstitute**equivalentto1/3cupsugar 1 teaspoonvanilla 1 recipeRaspberrySauce Freshraspberries(optional) Freshmintleaves(optional)

1.Foryogurtcheese:Lineayogurtstrainer,sieve,orasmallcolanderwiththreelayersof100-percent-cottoncheeseclothoracleanpapercoffeefilter.Suspendlinedstrainer,sieve,orcolanderoveralargebowl.Spoonyogurtintothestrainer,sieve,orcolander.Coverwithplasticwrap.Refrigeratefor24hours.Removefromrefrigerator.Discardliquid.Setyogurtcheeseaside.2.Inasmallsaucepan,sprinkle2-1/2teaspoonsofthegelatinoverthemilk;letstandfor5minutes.Bruisemintsprigsbypressingwiththebackofaspoon;addtosaucepan.Heatandstirmilkmixtureoverlowheatjustuntilgelatinisdissolved.Removefromheat.Coolfor15minutes.Removeanddiscardmintsprigs;setaside.3.Placethe1cupraspberriesinafoodprocessororblender.Coverandprocessorblenduntilsmooth.Tostrainseeds,seeRaspberrrySauce,below.Transferraspberrypureetoanothersmallsaucepan.Stirinthe3tablespoonssugar.Sprinkleremaining1-1/4teaspoonsgelatinoverraspberrymixture;letstandfor5minutes.Heatandstirraspberrymixtureoverlowheatjustuntilgelatinisdissolved.Removefromheat;coverandchillfor15minutes.4.Inalargebowl,beatcreamcheesewithanelectricmixeronmediumspeeduntilsmooth.Beatinyogurtcheese,the1/3cupsugar,andthevanillauntilsmooth.Graduallybeatinmilkmixture.Add1/2cupofthecreamcheesemixturetotheraspberrymixture;stiruntilwellmixed.Setaside.5.Spoonhalfofthewhitecreamcheesemixtureintoa7-to8-inchspringformpan.Spoonhalfoftheraspberrymixtureintomoundsoverwhitecreamcheesemixture.Usinganarrow,thin-bladedmetalspatulaoratableknife,swirlraspberrymixtureintowhitemixture.Repeatlayeringremainingwhitecreamcheesemixtureandraspberrymixture.Coverandchillfor24hours.

COnTInUeD

raspberry-MintSwirlCheesecakeThisdiabetic-friendlycheesecakeskipsthecrustandmixesyogurtcheesewiththeusualcreamcheesetodecreasefat.

SeRVInGS:12(1sliceand1-1/2tablespoonssauceeach)CARBSPeRSeRVInG:20g

NutritionFactsperSerVING: 169cal.6gtotalfat(4gsat.fat)21mgchol.153mgsodium20gcarb.2gdietaryfiber9gpro.

DIABeteSeXCHANGeS:1othercarbohydrates.5milk1fat

dessert



6.Toserve,usingasmallsharpknife,loosencheesecakefromsideofspringformpan;removesideofpan.Cutcheesecakeintowedges.DrizzleRaspberrySauceon12dessertplates.Placecheesecakewedgesatopsauceonplates.Ifdesired,garnishwithfreshraspberriesandfreshmintleaves.

rASpBerrySAUCe:Place2cupsfreshraspberriesinablenderorfoodprocessor.Coverandblendorprocessuntilsmooth.Pressmixturethroughafinemeshsieve;discardseeds.

*teStkItCHeNtIp:Besuretouseabrandofyogurtthatcontainsnogums,gelatin,orfillers.Theseingredientsmaypreventthewheyfromseparatingfromthecurdtomakeyogurtcheese.

*SUGArSUBStItUteS:ChoosefromequalSpoonfulorpacketsorSweet’nLowbulkorpackets.Followpackagedirectionstouseproductamountequivalentto3tablespoonsand1/3cupsugar.nutritionFactsperservingwithsubstitute:sameasabove,except137cal.,12gcarb.exchanges:0.5othercarb.

raspberry-MintSwirlCheesecakePAGe2OF2

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2 mediumripemangoes,seeded,peeled,andcubed2 tablespoonsflakedcoconut2 teaspoonsfinelyshreddedorangepeel2 teaspoonsfinelychoppedcrystallizedginger

1.Preheatovento350degreesF.Placemangocubesinfour6-ouncecustardcups.Fortopping,combinecoconut,orangepeel,andcrystallizedgingerinasmallbowl.Sprinkletoppingovermangocubes.2.Bakeabout10minutesorjustuntiltoppingbeginstobrown.

roastedMangowithCoconutThesimpletoppingcreatesaspicy,candylikecoating.

SeRVInGS:4(1custardcupeach)CARBSPeRSeRVInG:20g

NutritionFactsperCUStArDCUp: 89cal.2gtotalfat(1gsat.fat)0mgchol.14mgsodium20gcarb.2gdietaryfiber1gpro.

DIABeteSeXCHANGeS:.5fat1fruit

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1-1/2 cupswater 1/4 cupsugar 1 15-ouncecanpearhalves(juicepack) 1 15-ouncecanunpeeledapricothalvesinlightsyrup,rinsed,drained,and

chopped 1 6-ouncecanfrozenpineapplejuiceconcentrate,thawed(3/4cup) 3/4 cupwater 1/2 ofa10-ouncejarmaraschinocherries,drainedandhalved1.Inamediumsaucepan,combine1-1/2cupswaterandthesugar;bringtoboiling,stirringoccasionallytodissolvesugar.Boil,uncovered,1minute.Removefromheat.2.Meanwhile,drainpears,reservingjuice.Choppears.Stirchoppedpears,reservedpearjuice,andtheremainingingredientsintothesaucepan.Transfermixturetoa2-quartfreezercontainer.Coverandfreezefor8hoursoruntilfirm,stirringoccasionallytodistributefruit.Storeinfreezerupto1month.3.Toserve,letstandatroomtemperatureabout1hour.Scrapemixtureintodessertdishes.

Cherry-ApricotFreezeThiscolorfulfrozentreatcanbestoredupto1monthinthefreezer.Thatmeansnowastedleftovers!

SeRVInGS:12(3/4cupeach)CARBSPeRSeRVInG:24g


DIABeteSeXCHANGeS:1othercarbohydrates.5fruit

dessert

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8 ouncesplainyogurt 6 freshfigs,halvedlengthwise(cutlargerfigsintoquarters) 2 tablespoonscoarselychoppedwalnuts,lightlytoasted 2 teaspoonshoney Finelyshreddedlemonpeel(optional)

1.Foryogurtcheese:Lineayogurtstrainer,sieve,orasmallcolanderwiththreelayersof100-percent-cottoncheeseclothoracleanpapercoffeefilter.Suspendlinedstrainer,sieve,orcolanderoveralargemug.Spoonyogurtintothestrainer,sieve,orcolander.Coverwithplasticwrap.Refrigeratefor24hours.Removefromrefrigerator.Discardliquid.2.Gentlystirtogetheryogurtcheese,figs,andnuts.Spoonintotwobowls.Drizzleeachservingwithhoneyand,ifdesired,sprinklewithlemonpeel.NutritionFacts

perSerVING: 157cal.4gtotalfat(1gsat.fat)7mgchol.80mgsodium24gcarb.2gdietaryfiber7gpro.

DIABeteSeXCHANGeS:1fruit.5milk1fat

FreshFigswithyogurtandHoneyIfyou’remorefamiliarwithfigsindriedform(aspartofacookietreat,maybe),thenit’stimeyoutriedthesweetflavorofafreshfig,availablesummerthroughearlyfall.

SeRVInGS:2(about2/3cupeach)CARBSPeRSeRVInG:24g

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nonstickcookingspray 3/4 cupsugar 1/2 cupwater 1 tablespooninstantespressocoffeepowderor2tablespoonsinstantcoffee

powder 3 ouncesbittersweetorsemisweetchocolate,chopped 2 eggyolks 1 teaspoonvanilla 1/2 cupunsweetenedcocoapowder 1/3 cupall-purposeflour 1/4 teaspoonbakingpowder 5 eggwhites Unsweetenedcocoapowder(optional) 1/2 ofan8-ouncecontainerfrozenlightwhippeddesserttopping,thawed1-1/2 cupsfreshraspberries,blackberries,and/orblueberries

1.Preheatovento350degreesF.Lightlycoata9-inchspringformpanwithcookingspray;setaside.Inamediumsaucepan,stirtogethersugar,thewater,andespressopowder.Cookandstirovermedium-lowheatuntilthesugardissolvesandmixturealmostboils.Stirinthechocolateuntilmelted.Removefromheat.Placeeggyolksinasmallbowl.Graduallystirthechocolatemixtureintoeggyolks;stirinvanilla(mixturemayappearslightlygrainy).Setaside.2.Inamediumbowl,stirtogetherthe1/2cupcocoapowder,theflour,andbakingpowder.Stirinchocolate-eggyolkmixtureuntilsmooth.Inalargebowl,beateggwhiteswithanelectricmixeronmediumspeeduntilstiffpeaksform(tipsstandstraight).Stirasmallamountofthebeateneggwhitesintothechocolatemixturetolighten.Foldchocolatemixtureintoremainingeggwhites.Spreadinthepreparedpan.3.Bakeabout30minutesoruntilthetopspringsbackwhenlightlytouched.Coolinpanonawirerackfor10minutes.Loosenandremovesideofpan.Coolcompletely.(Cakemayfallslightlybutevenlyduringcooling.)4.Toserve,cutcakeintowedges.Ifdesired,sprinkledessertplateswithadditionalcocoapowder.Transferwedgesofcaketodessertplates.Topwithwhippedtoppingandberries.

MochaCakewithBerriesespressocoffeepowderandbittersweetchocolatemakethisdensecakeextrarich.

SeRVInGS:12(1slicecake,2tablespoonstopping,and2tablespoonsberrieseach) CARBSPeRSeRVInG:24


DIABeteSeXCHANGeS:1.5othercarbohydrates1fat

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nonstickcookingspray Sugar 1/4 cupsugar 3 tablespoonsunsweetenedcocoapowder 1/2 teaspoongroundcinnamon1-1/3 cupfat-freemilk 1/2 teaspoonvanilla1-1/2 cupsdryFrenchbreadcubes(crustsremoved) 1 tablespoonmargarineorbutter 2 tablespoonsall-purposeflour 3 eggyolks 3 eggwhites 3 tablespoonssugar

1.Toattachfoilcollarstoeight5-ouncesoufflédishes,foldeight12x4-inchstripsoffoilinhalflengthwise.Lightlycoatonesideofeachstripwithcookingspray;sprinkleeachwith1/4teaspoonsugar.Placecollarsinsideungreasedsoufflédishes,sugarsidetowardthecenter,extending1inchabovedishes.Securewithtapeorapieceof100-percent-cottonstring.Setsoufflédishesaside.2.Inamediumbowl,stirtogetherthe1/4cupsugar,thecocoapowder,andcinnamon;add2/3cupofthemilkandthevanilla.Stirinbreadcubes;setaside.3.Inasmallsaucepan,meltmargarine.Stirinflour.Addremaining2/3cupmilk.Cookandstiruntilthickenedandbubbly.Removefromheat.Inalargemixingbowl,beateggyolksfor5minutesoruntilthickandlemon-colored.Graduallystirinflourmixture;stirinbreadmixture.4.Washbeatersthoroughly.Inalargemixingbowlbeateggwhitesuntilsoftpeaksform(tipscurl).Graduallyaddthe3tablespoonssugar,beatinguntilstiffpeaksform(tipsstandstraight).Foldbreadmixtureintobeateneggwhites.Divideamongpreparedsoufflédishes.5.Bakeina350degreesFovenfor20to25minutesoruntilaknifeinsertednearcenterscomesoutclean.Serveimmediately.

Chocolate Bread Pudding SoufflésAswithmostsoufflés,theseshow-stoppingchocolatedessertsshouldbeservedassoonastheycomeoutoftheoven.

SeRVInGS:8(1souffléeach)CARBSPeRSeRVInG:23g

NutritionFactsperSoUFFLe: 153cal.4gtotalfat(1gsat.fat)81mgchol.137mgsodium23gcarb.0gdietaryfiber6gpro.

DIABeteSeXCHANGeS:.5fat1.5starch

dessert

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nonstickcookingspray 24 wontonwrappers(each3-1/2inchessquare) 1 mediummango,seeded,peeled,andcutinto1/2-inchcubes(about1-1/4

cups) 1 20-ouncecanpineappletidbits(juicepack),drained 1/4 cupmacadamianuts,chopped 3 tablespoonsall-purposeflour 2 tablespoonscrystallizedginger,chopped 2 tablespoonssugarorsugarsubstitute**equivalentto2tablespoonssugar 1/8 teaspoonsalt 2 tablespoonsbutter Lightwhippeddesserttopping(optional)

1.Preheatovento375degreesF.Lightlycoattwelve2-1/2-inchmuffincupswithnonstickcookingspray.Press2wontonwrappersintoeachmuffincup,staggeringcornersofthewontonwrappers.2.Inamediumbowl,gentlystirtogethermangoandpineapple.Dividemangomixtureamongwonton-linedmuffincups.3.Inasmallbowl,combinenuts,flour,ginger,sugar,andsalt.Usingapastryblender,cutbutterintothenut-flourmixturetomakecoarsecrumbs.(Orusetwoknives,cuttingthroughthemixtureatcrossangles.)Topfruitwiththenutmixture.4.Bakefor20to25minutesoruntiledgesofwontonsaregoldenbrownandfillingisbubbly.Coolinmuffincups5minutes;removetowireracktocoolslightly.Servewarm.(Donotholdlongerthan2hours.)Ifdesired,topindividualservingswithwhippedtopping.

*teStkItCHeNtIp:Lookforcrystallizedgingerinthebakingaisleofyoursupermarket.Ifit’snotavailable,substitute2teaspoonsgratedfreshgingeror1/2teaspoongroundginger.

**teStkItCHeNtIp:Ifusingsubstitute,werecommendequalSpoon-ful,Splendagranular,orSweet’nLow.Besuretousepackagedirectionstodetermineproductamountequivalentto2tablespoonssugar.nutritionFactsperservingwithsubstitute:131cal.,4gtotalfat(1gsat.fat),6mgchol.,76mgsodium,23gcarbo.,1gdietaryfiber,2gpro.

GingeredMango-pineappleCrispinWontonCupsWontonsprovideaflakypastryforthesetinytartswithoutaddingalotoffatorcarbohydrates.

SeRVInGS:12(1wontoncupeach)CARBSPeRSeRVInG:21g

NutritionFactsperWoNtoNCUp: 123cal.4gtotalfat(1gsat.fat)6mgchol.76mgsodium21gcarb.1gdietaryfiber2gpro.

DIABeteSeXCHANGeS:.5fat1.5othercarbohydrates

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3 tablespoonsbutter 2 tablespoonsgranulatedsugar 3/4 cupfinelycrushedgraham

crackers 24 ounceslow-fatricottacheese(2-

3/4cups) 8 eggyolks 1/2 cupgranulatedsugarorsugar

substitute*equivalentto1/2cupsugar

1/2 cupcandiedcitron,finelychopped 1 tablespoonfinelyshredded

orangepeel 1 teaspoongroundaniseseeds 1 teaspoonvanilla 1/2 teaspoongroundcinnamon 6 eggwhites 1/4 teaspooncreamoftartar 1/4 cupgranulatedsugarorsugar

substitute*equivalentto1/4cupsugar

12 maraschinocherries,coarselychopped

1 teaspoonpowderedsugar Freshrosemarysprigs(optional)1.Preheatovento350degreesF.Forcrust:Inasmallsaucepan,meltbutter.Stirinthe2tablespoonssugar.Addcrushedgrahamcrackers;mixwell.Pressevenlyintothebottomofa10-inchspringformpan.Bakefor4to5minutesoruntillightlybrowned.Coolcompletelyonawirerack.Wrapbottomandoutsideofthecrust-linedpanwithheavyfoil.Setaside.Reduceoventemperatureto300degreesF.2.Inaverylargebowl,whisktogetherricottacheese,eggyolks,the1/2cupsugar,thecitron,orangepeel,anise

seeds,vanilla,andcinnamonjustuntilcombined.Inalargebowl,beattheeggwhitesandcreamoftartarwithanelectricmixeronmediumspeedjustuntilsoftpeaksform(tipscurl).Graduallyaddthe1/4cupsugar,beatinguntilcombined(donotbeattostiffpeaks).Foldthebeateneggwhitesintothericottamixture.Gentlyfoldinmaraschinocherries.3.Pourcheesemixtureatopcrust.Placespringformpaninalargeroastingpan.Placeroastingpanonanovenrack.Pourboilingwateraroundthespringformpantoreachhalfwayupthesideofthepan.Bakefor1-1/2hours.4.Removespringformpanfromroastingpan.Carefullyremovefoil.Coolcheesecakeinspringformpanonawirerackfor15minutes.Usingasmallsharpknife,loosenthecheesecakefromthesideofthepan;coolfor30minutesmore.Removethesideofthespringformpan;coolcheesecakecompletelyonwirerack.Coverandchillfor4to24hoursbeforeserving.Sprinkletopwiththepowderedsugarjustbeforeserving.Ifdesired,garnishwithfreshrosemary.

*SUGArSUBStItUteS:ChooseequalSugarLite.Followpackagedirectionstouseproductamountsequivalentto1/2cupand1/4cupsugar.nutritionFactsperservingwithsubstitute:sameasabove,except164cal.,18gcarbo.exchanges:1othercarbo.

ItalianCheesecakeBeateneggwhiteslightensthericottacheesefillingforthislusciouscherry-andcitron-lacedcheesecake.

SeRVInGS:16(1sliceeach) CARBSPeRSeRVInG:23g

NutritionFactsperSLICe: 181cal.7gtotalfat(4gsat.fat)122mgchol.169mgsodium23gcarbo.1gdietaryfiber8gpro.

DIABeteSeXCHANGeS:1fat1leanmeat1.5othercarbohydrates

dessert



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3 eggwhites 1 egg1-1/2 cupsfat-freemilk 1/4 cupsugar 1 teaspoonvanilla 2/3 cupcookedrice 2 tablespoonssnippeddriedapricotsand/orgoldenraisins 1/4 teaspoongroundcardamom 1/4 teaspoonfinelyshreddedorangepeel(optional) Slivereddriedorfreshapricots(optional)

1.Preheatovento325degreesF.Combineeggwhites,egg,milk,sugar,andvanillainamediummixingbowl.Beatuntilcombinedbutnotfoamy.Stirincookedrice,snippedapricots,cardamom,and,ifdesired,orangepeel.Placefive6-ouncecustardcupsorsoufflédishesina3-quartrectangularbakingdish.Dividericemixtureamongdishes.Placebakingdishonanovenrack.Pourboilingwaterintothebakingdisharoundcustardcupstoadepthof1inch.2.Bakefor40minutesoruntiljustset,stirringafter20minutes.Servewarmorchilled.Ifdesired,garnishwithapricotslivers.

ApricotBakedricepuddingThispleasantlysweet,Indian-stylericepuddingissmoothandcustardywithahintofcardamom.Cardamomlosesitsflavorquickly,sopurchasewholecardamom(lookfortheversionthathasbeen“decorticated”)anduseitwithinafewmonths.SeRVInGS:5(1puddingdisheach)CARBSPeRSeRVInG:22g

NutritionFactsperpUDDINGDISH: 126cal.1gtotalfat(0gsat.fat)44mgchol.84mgsodium22gcarb.0gdietaryfiber7gpro.

DIABeteSeXCHANGeS:1.5othercarbohydrates.5veryleanmeat

dessert

What to Eat Online

For the scoop on diabetes meal-plan myths, see DiabeticLivingOnline.com/meal-plan-myths



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2-1/4 cupsfat-freemilk 1/3 cupsugar 3 tablespoonsunsweetenedcocoapowder 1 tablespooninstantcoffeecrystals 3/4 cuprefrigeratedorfrozeneggproduct,thawed1-1/2 teaspoonsvanilla Frozenlightwhippeddesserttopping,thawed(optional) Coffeebeans(optional)

1.Preheatovento325degreesF.Inamediumsaucepancombinethemilk,sugar,cocoapowder,andcoffeecrystals.Cookandstirjustuntilcocoaandcoffeearedissolved.2.Inamediummixingbowl,graduallywhiskhotmixtureintoeggproduct.Addvanilla.Placesix6-ouncecustardcupsina3-quartrectangularbakingdish.Placeontheovenrack.Poureggmixtureintothecustardcups.Carefullypourboilingwateraroundthecustardcupsintothebakingdishtoadepthofabout1inch.3.Bakeinpreheatedovenfor30to35minutesoruntilaknifeinsertednearthecentercomesoutclean.Removethecustardcupsfrombakingdish.Cooltoroomtemperature.Chillintherefrigerator2to24hours.Ifdesired,garnishwithdesserttoppingandcoffeebeans.

MochaCustardsIfyoulookforwardtoagoodcupofcoffeeattheendofameal,you’llflipoverthesecaptivatingcustards.Foranalternatetwist,topwithfreshraspberries.


NutritionFactsperCUStArDCUp: 157cal.4gtotalfat(2gsat.fat)146mgchol.94mgsodium21gcarb.0gdietaryfiber8gpro.

DIABeteSeXCHANGeS:1othercarbohydrates.5milk.5fat

dessert



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2 8-ouncecartonsfat-freeorlightdairysourcream 2 8-ouncepackagesreduced-fatcreamcheese(neufchâtel),softened 2/3 cupsugar 1/4 cupfat-freemilk 1/2 teaspoonvanilla 1/2 cupstrongcoffee 2 tablespoonscoffeeliqueurorstrongcoffee 2 3-ouncepackagesladyfingers,split 2 tablespoonssiftedunsweetenedcocoapowder Unsweetenedcocoapowder(optional) Whiteand/ordarkchocolatecurls(optional)

1.Inalargebowl,combinesourcream,creamcheese,sugar,milk,andvanilla.Beatwithanelectricmixeronhighspeeduntilsmooth.Inasmallbowl,combinethe1/2cupcoffeeandthecoffeeliqueur.2.Layeronepackageoftheladyfingers,cutsidesup,ina2-quartrectangularbakingdish.Brushwithhalfofthecoffeemixture.Spreadwithhalfofthecreamcheesemixture.Repeatwithremainingladyfingers,coffeemixture,andcreamcheesemixture.3.Sprinklewiththe2tablespoonscocoapowder.Coverandchillforatleast4hoursorupto24hours.Ifdesired,sprinkleservingplatterwithadditionalunsweetenedcocoapowder.Cutdessertintosquares;arrangeonplatter.Ifdesired,garnishindividualservingswithchocolatecurls.

tiramisuThisclassicItaliancoffee-flavoreddessert(pronouncedtih-rah-mee-SOO)getsafabulousnewhealth-consciousleaseonlifewhenfat-freeorreduced-fatstand-insreplacesomeofthetraditionalhigh-fatingredients.SeRVInGS:15(1bareach) CARBSPeRSeRVInG:22g

NutritionFactsperBAr: 186cal.8gfat(5gsat.fat)67mgchol.182mgsodium22gcarb.0gdietaryfiber5gpro.

DIABeteSeXCHANGeS:1.5fat1.5othercarbohydrates

dessert

What to Eat Online

For meals with 45 g of carbohydrates or less, visit DiabeticLivingOnline.com/3-carb-entrees



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1/4 cupbutter 1/2 cuprefrigeratedorfrozenegg

product,thawed,or2eggs nonstickcookingspray 1 cupall-purposeflour 2 teaspoonsgroundcinnamon 1 teaspoonbakingpowder 1/4 teaspoonsalt 1/2 cuppackedbrownsugarorbrown

sugarsubstitute*equivalentto1/2cupbrownsugar

1/4 cupgranulatedsugar 1 teaspoonvanilla 1/2 cupcoarselygroundtoasted

pecans 1/2 teaspoonfinelyshreddedlemon

peel 3 cupsthinlyslicedapples(such

asJonathan,Rome,orGoldenDelicious)(about1pound)

12 thinappleslices(optional) Frozenlightwhippeddessert

topping,thawed(optional)

1.Letbutterandeggproductstandatroomtemperaturefor30minutes.Meanwhile,linea9x9x9-inchbakingpanwithfoil.Coatfoilwithcookingspray;setaside.Inasmallbowl,stirtogetherflour,cinnamon,bakingpowder,andsalt;setaside.2.Preheatovento350degreesF.Inamediumbowl,beatbutterwithanelectricmixeronmediumtohighspeedfor30seconds.Addbrownsugarandgranulatedsugar,beatingonmediumspeeduntilcombinedandscrapingbowlasneeded.**Beatonmediumspeedfor2minutesmore.Beatineggs

andvanilla.Addflourmixture;beatuntilcombined.Stirinpecansandlemonpeel.3.Arrangethe3cupsapplesinpreparedpan;spoonpecanmixtureoverapplesandspreadevenly(batterwillbethickandmaynotcoveralltheapplepieces).4.Bake25to30minutesoruntilatoothpickinsertednearthecentercomesoutclean.Coolinpanonawirerackfor5minutes.Invertontoaservingplatter;carefullyremovefoil.Servewarm.Ifusingthethinappleslices,cook12appleslicesinasmallamountofboilingwaterabout1minuteorjustuntiltender;drainwellandpatdrywithpapertowels.Topindividualservingsofcakewiththecookedthinappleslicesand/orlightwhippeddesserttopping.

*teStkItCHeNtIp:Ifusingabrownsugarsubstitute,werecommendSweet’nLowBrownorSugarTwinGranulatedBrown.Besuretousepackagedirectionstodetermineproductamountequivalentto1/2cupbrownsugar.nutritionFactsperservingwithsubstitute:144cal.,7gtotalfat(2gsat.fat),11mgchol.,120mgsodium,18gcarbo.,2gfiber,3gpro.exchanges:0.5fruit,0.5othercarb.,1.5fat.

**teStkItCHeNtIp:Ifthebrownsugarsubstituteisnotblendingin,letstandfor1minuteandthencontinue.

Apple-pecanUpside-DownCakeLeavingthepeelontheapplesnotonlysavestimebutaddsfiber,whichisaboontoyourdiet.

SeRVInGS:12(1sliceeach) CARBSPeRSeRVInG:26g

NutritionFactsperSLICe: 176cal.7gtotalfat(2gsat.fat)11mgchol.121mgsodium26gcarb.2gdietaryfiber3gpro.

DIABeteSeXCHANGeS:1.5fat.5fruit1.5othercarbohydrates

dessert



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6 cupsslicedcookingapples,suchasJonathanorRomeBeauty(about2pounds)

3 tablespoonssugar 1 teaspoongroundcinnamon 1 tablespooncornstarch 1 recipeWholeWheatPastry Fat-freemilk

1.Ina2-quartrectangularbakingdish,arrangeapples;setaside.Inasmallbowl,combinesugarandcinnamon;setaside1teaspoonofthemixture.Stircornstarchintoremainingsugarmixture.Sprinklecornstarchmixtureontoapples;tosstocombine.2.Preheatovento375degreesF.Onalightlyflouredsurface,flattenWholeWheatPastrydough.Rolldoughfromcentertoedgesintoa10x5-inchrectangle.Cutpastrylengthwiseintonine1/2-inch-widestrips.Carefullyplace4pastrystripslengthwiseoverapples,placeremaining5pastrystripscrosswiseovertheapples,spacingstripsevenlytoformalattice-stylecrust.Trimpastrystrips;tuckendsintodish.Brushpastrywithmilk,sprinklewithreservedsugarmixture.3.Bakefor40to45minutesoruntilapplesaretender.Servewarmorcool.Makes8servings.

WHoLeWHeAtpAStry:Inamediumbowl,stirtogether1/2cupall-purposeflour,1/4cupwholewheatpastryflourorwholewheatflour,2tablespoonstoastedwheatgerm,and1/8teaspoongroundnutmeg.Useapastryblendertocutin3tablespoonsbutteruntilmixtureresemblescoarsecrumbs.Sprinkle1tablespooncoldwateroverpartofmixture;tosswithafork.Pushmoisteneddoughtosideofbowl.Repeatusing1tablespooncoldwateratatimeuntilmoistened(2to3tablespoonstotal).Formdoughintoaball.

Lattice-toppedApplepieApplepiehasneverbeensoquicktoputtogether!Startbytossingunpeeledapplesandspicesinadish.Makeaquicklatticebysimplytoppingtheapplemixturewithpastrystripsratherthanweavinglikeatraditionallattice.

SeRVInGS:8(2/3cupeach)CARBSPeRSeRVInG:26g


DIABeteSeXCHANGeS:.5fat1fruit1othercarbohydrates

dessert



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2 cupsfat-freehalf-and-half 1/4 cupsugarorsugarsubstitute*equivalentto1/4cupsugar 1 envelopeunflavoredgelatin 1/4 cupreduced-fatcreamypeanutbutter 1/2 teaspoonvanilla 2 tablespoonsdryroastedpeanuts,chopped

1.Inamediumsaucepan,combinethehalf-and-half,sugar,andgelatin.Letstandfor5minutes.Cookandstirovermediumheatuntilgelatinisdissolved.Removefromheat.Addpeanutbutterandvanilla.Whiskuntilsmooth.Pourintosix6-ouncecustardcups.Coverandchillabout3hoursoruntilset(mixturewillseparateintolayerswhilechilling).2.Toserve,loosenedgesandunmoldontoindividualdessertplates.Sprinklewithpeanuts.

*SUGArSUBStItUteS:ChoosefromSplendaGranularorSweet’nLowbulkorpackets.Followpackagedirectionstouseproductamountequivalentto1/4cupsugar.nutritionFactsperservingwithsubstitute:sameasabove,except142cal.,14gcarbo.exchanges:1othercarb.

NutritionFactsperCUStArDCUp: 171cal.6gtotalfat(1gsat.fat)0mgchol.172mgsodium21gcarbo.1gdietaryfiber7gpro.DIABeteSeXCHANGeS:.5highfatmeat1.5othercarbohydrates

peanutButterCustardsSmoothandcreamy,thesetwo-tonedessertsarerichinflavorbutlowinfatbecausethey’remadewithreduced-fatpeanutbutterandfat-freehalf-and-half.


dessert

Low Carb Recipes

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