CABBAGE PATCH STEW

Cabbage Patch Stew Recipe

"On a chilly day, a hearty helping of this recipe is a welcome treat when you come home in the evening," 

* 14 Servings
* Prep: 20 min. Cook: 1 hour

Ingredients

* 1-1/2 pounds ground beef *ground turkey would lower the fat
* 4 celery ribs, chopped
* 1 medium onion, chopped
* 7 cups chopped cabbage
* 2 cans (16 ounces each) kidney beans, rinsed and drained
* 1 can (28 ounces) diced tomatoes, undrained
* 3 cups beef broth
* 1 can (15 ounces) tomato sauce
* 2 medium carrots, chopped
* 1/2 teaspoon sugar
* Pepper to taste

Directions

* In a large saucepan, cook the beef, celery and onion over medium heat until meat is no longer pink; drain. Add the remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or until cabbage and carrots are tender. 

Yield: 14 servings (3-1/2 quarts).

Nutrition Facts:
One 1-cup serving (prepared with lean ground beef,
no-salt-added tomato sauce and reduced-sodium broth) equals 

170 calories,
5 g fat (0 saturated fat),
18 mg cholesterol,
194 mg sodium,
16 g carbohydrate,
0 fiber,
15 g protein. 

Diabetic Exchanges:
1-1/2 meat,
1 starch.

CABBAGE & BRATS

Cabbage and Brats Recipe

make this simple stir-fried supper. Soy sauce and garlic powder add flavor to each bite of turkey bratwurst.

* 5 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1 small head cabbage (1-1/2 pounds)
* 1 large sweet onion
* 1 package (19-1/2 ounces) turkey bratwurst links, casing removed and cut into 1-inch pieces
* 2 tablespoons reduced-sodium soy sauce
* 3/4 teaspoon garlic powder
* 1/2 teaspoon pepper

Directions

* Cut cabbage in half through the core. Remove core and cut cabbage into 1/4-in. slices; set aside. Cut onion in half and cut into 1/4-in. slices; set aside. In a large nonstick skillet coated with cooking spray, cook and stir bratwurst over medium-high heat for 8 minutes or until browned on all sides. Drain and remove bratwurst; set aside and keep warm.
* Add cabbage and onion to the same skillet; cook and stir for 6 minutes. Sprinkle with soy sauce, garlic powder and pepper. Cook and stir for 4 minutes longer. Return bratwurst to skillet. Cook for 2 minutes. Cover; reduce heat and simmer for 5 minutes or until vegetables are tender and bratwurst is cooked through. Serve immediately. 

Yield: 5 servings.

Nutritional Analysis:
One serving (1 bratwurst with 1 cup vegetables) equals 

274 calories,
16 g fat (4 g saturated fat),
75 mg cholesterol,
929 mg sodium,
19 g carbohydrate,
4 g fiber,
18 g protein. 

Diabetic Exchanges:
3 lean meat,
3 vegetable,
1 fat.

BEEFY TOMATO SOUP

Beefy Tomato Soup Recipe

Ground beef and macaroni add heartiness to this soup 

* 8 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1 pound ground beef * id do ground turkey
* 4 cups reduced-sodium tomato juice
* 3 cups water
* 3/4 cup uncooked elbow macaroni - optional
* 1 envelope onion soup mix
* 1/4 teaspoon chili powder

Directions

* In a large saucepan, cook beef over medium heat until no longer pink; drain. Add the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until macaroni is tender. Yield: 8 servings.

Editor's Note: The cost per serving does not include optional ingredients such as garnishes. When there is a choice of two ingredients, the cost is figured with the first one listed.

Nutritional Analysis:

One 1-cup serving (prepared with lean ground beef,
reduced-sodium tomato juice and reduced-sodium onion soup mix) equals 

176 calories,
5 g fat (0 saturated fat),
21 mg cholesterol,
307 mg sodium,
16 g carbohydrate,
1 g fiber,
15 g protein. 

Diabetic Exchanges:
1-1/2 meat,
1 starch.

BEEF VEGETABLE STEW

Beef Vegetable Stew Recipe

* 16 Servings
* Prep: 30 min. Cook: 2-1/2 hours

Ingredients

* 2-1/2 pounds beef stew meat, cut into 1-inch cubes
* 2 large onions, chopped
* 2 garlic cloves, minced
* 1/2 cup water
* 1 reduced-sodium beef bouillon cube
* 3 cans (14-1/2 ounces each) reduced-sodium beef broth
* 4 potatoes, peeled and cubed
* 3 medium carrots, sliced
* 2 medium green peppers, cut into 1/2-inch pieces
* 2 celery ribs, sliced
* 3 cups cubed rutabaga
* 1-1/2 cups cubed parsnips
* 1-1/2 cups cubed turnips
* 3/4 teaspoon dried marjoram
* 1/2 teaspoon pepper
* 1/4 teaspoon dried savory
* 1/4 teaspoon hot pepper sauce
* 2 tablespoons cornstarch
* 3 tablespoons water

Directions

* In a Dutch oven, combine the beef, onions, garlic, 1/2 cup water, bouillon and enough of the broth to cover. Bring to a boil. Cover and simmer until meat is tender, about 2 hours. Add vegetables, seasonings and remaining broth. Simmer 30-45 minutes or until vegetables are tender. Combine cornstarch and water; gradually add to the boiling mixture. Cook and stir for 2 minutes. 

Yield: 16 servings.

Nutrition Facts:

One serving equals 

143 calories,
3 g fat (0 saturated fat),
21 mg cholesterol,
59 mg sodium,
13 g carbohydrate,
0 fiber,
15 g protein. 

Diabetic Exchanges:
2 vegetable,
1 lean meat,
1/2 starch.

CABBAGE SAUSAGE SOUP

Cabbage Sausage Soup Recipe

this hearty autumn soup featuring smoked sausage. "It's perfect for hurried cooks," 

* 8 Servings
* Prep: 30 min. Cook: 10 min.

Ingredients

* 4 cups chicken broth
* 1 small cabbage, chopped (about 10 cups)
* 1 medium onion, chopped
* 1/2 pound smoked sausage, halved lengthwise and sliced
* 1/2 cup all-purpose flour
* 1-1/2 teaspoons salt
* 1/4 teaspoon pepper
* 1 cup milk

Directions

* In a Dutch oven, bring broth, cabbage and onion to a boil. reduce heat; cover and simmer for 10-15 minutes or until cabbage is tender. Add sausage; heat through.
* In a bowl, combine the flour, salt and pepper. Gradually add milk, stirring until smooth. Gradually stir into soup. Bring to a boil; cook and stir for 2 minutes or until thickened. 

Yield: 8 servings (about 2 quarts).

Nutrition Facts: 1 serving (1 cup)
equals 

179 calories,
9 g fat (4 g saturated fat),
23 mg cholesterol,
1,264 mg sodium,
16 g carbohydrate,
3 g fiber,
9 g protein.

DO-AHEAD BRUNCH BAKE

DO-AHEAD BRUNCH BAKE

Loaded with hearty ham and hash browns, it's sure to start their day in a tasty way

* 12 Servings
* Prep: 10 min. + chilling Bake: 1 hour 20 min. + standing

Ingredients

* 8 frozen hash brown patties
* 1 package (8 ounces) thinly sliced fully cooked ham, chopped
* 1-1/4 cups shredded reduced-fat cheddar cheese, divided
* 2 cups fat-free milk
* 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
* 1 cup egg substitute
* 1 teaspoon ground mustard
* 1/4 teaspoon pepper

Directions

* Place potato patties in a 13-in. x 9-in. baking dish coated with cooking spray. Top with ham and 1 cup cheese. Combine milk, soup, egg substitute, mustard and pepper; pour over cheese. Cover and refrigerate overnight.
* Remove from the refrigerator 30 minutes before baking. Bake at 350° for 1 hour. Uncover and sprinkle with remaining cheese. Bake 20-25 minutes longer or until a knife inserted near the center comes out clean. Let stand 10 minutes before serving. 

Yield: 12 servings.

Nutritional Analysis:
One serving equals 

122 calories,
5 g fat (0 saturated fat),
13 mg cholesterol,
463 mg sodium,
9 g carbohydrate,
trace fiber,
11 g protein. 

Diabetic Exchanges:
1 meat,
1/2 starch.

CAULIFLOWER & HAM CASSEROLE

Cauliflower and Ham Casserole Recipe

My mother made this recipe many times while I was growing up. I remember leaning on the table to watch her. Cooking has always been a hobby of mine, along with sewing and crafting.

* 6 Servings
* Prep: 20 min. Bake: 25 min.

Ingredients

* 1 tablespoon chopped onion
* 3 tablespoons butter, divided
* 2 tablespoons all-purpose flour
* 1/2 teaspoon salt
* Pepper to taste
* 1 cup milk
* 1/2 cup shredded cheddar cheese
* 1 medium head cauliflower, cut into florets, cooked and drained
* 2 cups cubed fully cooked ham
* 1 jar (4-1/2 ounces) sliced mushrooms, drained
* 1 jar (2 ounces) diced pimientos, drained
* 6 saltines, crumbled

Directions

* In a saucepan over medium heat, saute chopped onion in 2 tablespoons of butter until tender. Stir in flour, salt and pepper until smooth. Gradually add milk; cook and stir for 2 minutes or until thick and bubbly.
* Remove from the heat; stir in cheese until melted. Fold in cauliflower, ham, mushrooms and pimientos. Pour into a greased 2-qt. casserole.
* In a small saucepan, brown cracker crumbs in remaining butter; sprinkle over casserole. Cover and bake at 350° for 20 minutes. Uncover and bake 5-10 minutes longer or until heated through. 

Yield: 6 servings.

Nutrition Facts:
One serving (prepared with margarine,
fat-free milk and lean ham and without salt) equals 

209 calories,
12 g fat (0 saturated fat),
33 mg cholesterol,
942 mg sodium,
11 g carbohydrate,
0 fiber,
15 g protein. 

Diabetic Exchanges:
2 meat,
2 vegetable.

ASPERAGUS HAM ROLLS

Asparagus Ham Rolls Recipe

Prepared with leftover Easter ham and fresh asparagus, these rolls make an excellent springtime meal. 

* 8 Servings
* Prep: 20 min.
Bake: 20 min.

Ingredients

* 2 tablespoons butter
* 1/4 cup all-purpose flour
* 2 cups milk
* 1/2 cup shredded cheddar cheese
* 1/4 teaspoon salt
* 1/4 teaspoon white pepper
* 24 fresh or frozen asparagus spears
* 8 thin slices fully cooked ham (about 1/2 pound)
* 1/4 cup dry bread crumbs

Directions

* In a saucepan, melt butter; stir in flour until smooth. Gradually stir in the milk. Bring to a boil. Cook and stir for 2 minutes or until thickened.
* Stir in cheese, salt and pepper. Remove from the heat. Place three asparagus spears on each ham slice. Roll up; secure with toothpicks if necessary.
* Place in 13-in. x 9-in. baking dish; top with cheese sauce. Sprinkle with crumbs. Bake, uncovered, at 375° for 20 minutes or until heated through. 

Yield: 8 servings.

Diabetic Exchanges:
One serving (prepared with margarine and skim milk) equals 1 meat,
1 vegetable, 

1/2 starch;

also, 

125 calories,
492 mg sodium,
19 mg cholesterol,
11 gm carbohydrate,
11 gm protein,
7 gm fat.

SALMON CAKE (Not Salmon Pattys)

SALMON CAKE (Not A Salmon Patty)

Recipe By: Mary Hahn Jackson Baird

bisquick made into drop bisquit batter

16 oz canned salmon

mix together.
pour into cake pan.
bake according to bisquick directions

Bisquick nutritional info:
---------------------------------
Calories 160
Calories from Fat 54
Saturated Fat 1.5g
Sodium 490mg
Total Carbohydrates 26.0g
Dietary Fiber 1.0g
Sugars 1.0g
Protein 3.0g

SALMON
-------------
Measure 1/2 fillet (198.0 g)
Protien 39.3
Carb 0
Fat 12.6
Calories 281.2

CREAMY CHICKEN DISH

Creamy Chicken Dish Recipe

Creamy sauce coats moist chicken and garden-fresh vegetables in this meal-in-one main dishWho knew something so good could be ready to enjoy so quickly!

* 4 Servings
* Prep/Total Time: 15 min.

Ingredients

* 2 cups cubed cooked chicken
* 1 can (10-3/4 ounces) condensed cream of mushroom soup, undiluted
* 1 cup chopped fresh cauliflower
* 1 cup chopped fresh broccoli
* 1/4 cup sliced water chestnuts
* 2 tablespoons diced pimientos
* 1/4 teaspoon dried thyme
* 1/4 teaspoon pepper
* Hot cooked rice

Directions

* In a microwave-safe dish, combine the first eight ingredients. Cover and microwave on high for 5-7 minutes or until bubbly and vegetables are tender, stirring twice. Serve with rice. 

Yield: 4 servings.

Nutrition Facts:
1 cup equals 

212 calories,
9 g fat (3 g saturated fat),
65 mg cholesterol,
609 mg sodium,
10 g carbohydrate,
2 g fiber,
23 g protein. 

Diabetic Exchanges:
3 lean meat,
1/2 starch.

CHUTNEY-GLAZED CHICKEN

Chutney-Glazed Chicken Recipe

This makes a really delicious meal when serve with a tossed salad and dinner rolls.

* 6 Servings
* Prep: 5 min. Grill: 30 min.

Ingredients

* 1/2 cup mango chutney
* 2 tablespoons apple juice
* 2 tablespoons Dijon mustard
* 1 teaspoon curry powder
* 6 bone-in chicken breast halves (8 ounces each), skin removed

Directions

* Coat grill rack with cooking spray before starting the grill for indirect heat. In a small bowl, combine the chutney, apple juice, mustard and curry powder.
* Grill chicken meaty side down over indirect medium heat for 15 minutes. Turn; grill 15-20 minutes longer or until a meat thermometer reads 170°, basting occasionally with chutney mixture.

Yield: 6 servings.

Nutritional Analysis:
One serving (1 chicken breast half) equals
243 calories,
5 g fat (1 g saturated fat),
102 mg cholesterol,
220 mg sodium,
10 g carbohydrate,
1 g fiber,
38 g protein.

Diabetic Exchanges:
2 starch,
1 fat,
1/2 fruit.

CHICKEN VEGETABLE MEDLEY

Chicken Vegetable Medley Recipe

"This is a nice summer supper when fresh produce is abundant

* 6 Servings
* Prep: 35 min. Cook: 30 min.

Ingredients

* 6 boneless skinless chicken breast halves (4 ounces each)
* 4 tablespoons olive oil, divided
* 8 ounces fresh mushrooms, sliced
* 4 garlic cloves, minced
* 3 tomatoes, peeled, seeded and chopped
* 2 medium eggplant, peeled and diced
* 2 large green peppers, diced
* 2 medium zucchini, diced
* 1 large onion, diced
* 1 can (8 ounces) tomato sauce
* 1 bay leaf
* 1 teaspoon dried basil
* 1 teaspoon dried oregano
* 1/2 teaspoon dried marjoram
* 1/2 teaspoon dried thyme
* 1/2 teaspoon salt, optional
* 1/4 teaspoon pepper

Directions

* In a large skillet or Dutch oven over medium heat, brown chicken in 1 tablespoon of oil; set chicken aside. Add remaining oil to skillet; saute mushrooms, garlic, tomatoes, eggplant, green pepper, zucchini and onion for 10-15 minutes or until vegetables are tender. Add remaining ingredients; bring to a boil. Return chicken to skillet. Reduce heat; cover and simmer for 30-40 minutes or until chicken juices run clear. Remove bay leaf before serving. 

Yield: 6 servings.

Nutritional Analysis:
One serving (prepared with no-salt-added tomato sauce and without salt) equals 

298 calories,
13 g fat (0 saturated fat),
73 mg cholesterol,
88 mg sodium,
16 g carbohydrate,
0 fiber,
32 g protein. 

Diabetic Exchanges:
4 very lean meat,
1-1/2 fat,
1 starch.

CHICKEN STEW

Chicken Stew Recipe

Try this satisfying stew with tender chicken and veggies in a creamy gravy. There are only a handful of ingredients, but it still delivers that old-fashioned flavor. Serve it with the grilled cheese, or with fresh from the oven biscuits.

* 4 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
* 1 tablespoon olive oil
* 1 package (16 ounces) frozen vegetables for stew
* 1 jar (12 ounces) chicken gravy
* 1/2 teaspoon dried thyme
* 1/4 teaspoon rubbed sage
* 1/4 teaspoon pepper

Directions

* In a large saucepan, brown chicken in oil over medium heat for 4-6 minutes or until chicken juices run clear. Drain if necessary.
* Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until vegetables are tender.

Yield: 4 servings.

Nutrition Facts:
1 cup (prepared with fat-free gravy) equals
240 calories,
6 g fat (1 g saturated fat),
70 mg cholesterol,
574 mg sodium,
19 g carbohydrate,
1 g fiber,
26 g protein.

Diabetic Exchanges:
3 very lean meat,
1 starch,
1 vegetable.

BBQ BLT CHICKEN SALAD

Barbecue BLT Chicken Salad Recipe

Barbecue sauce gives the dressing an unexpected tang.

* 5 Servings
* Prep: 10 min. + chilling

Ingredients

* 1/4 cup reduced-fat mayonnaise
* 1/4 cup barbecue sauce
* 1 tablespoon lemon juice
* 1/2 teaspoon pepper
* 1/4 teaspoon salt
* 2 cups chopped cooked chicken breast
* 2 medium tomatoes, chopped
* 1 celery rib, sliced
* 5 cups torn salad greens
* 4 bacon strips, cooked and crumbled

Directions

* In a small bowl, combine the mayonnaise, barbecue sauce, lemon juice, pepper and salt. Cover and refrigerate for at least 1 hour. Just before serving, combine the chicken, tomatoes and celery; stir in dressing. Serve over salad greens; sprinkle with bacon. 

Yield: 5 servings.

Nutritional Analysis:
One serving (3/4 cup) equals 

191 calories,
9 g fat (2 g saturated fat),
56 mg cholesterol,
457 mg sodium,
7 g carbohydrate,
2 g fiber,
20 g protein.

 

Diabetic Exchanges:
2 lean meat,
1 vegetable,
1 fat.

15 MINUTE MARINATED CHICKEN

15-Minute Marinated Chicken Recipe

It's a fast and tasty meal .

* 4 Servings
* Prep: 15 min. + marinating Grill: 15 min.

Ingredients

* 1/4 cup Dijon mustard
* 2 tablespoons lemon juice
* 1-1/2 teaspoons Worcestershire sauce
* 1/2 teaspoon dried tarragon
* 1/4 teaspoon pepper
* 4 boneless skinless chicken breast halves

Directions

* Combine the first five ingredients; spread on both sides of chicken. Place chicken on plate. Marinate at room temperature for 10-15 minutes or for several hours in the refrigerator.
* Grill, uncovered, over medium heat, for 10-15 minutes or until juices run clear, turning once. 

Yield: 4 servings.

Diabetic Exchanges:

One serving equals 3 lean meat;
also,

161 calories,
287 mg sodium,
73 mg cholesterol,
2 gm carbohydrate,
28 gm protein,
4 gm fat.

GIANT MUSHROOM BURGER

Giant Mushroom Burger Recipe

adds mushrooms and onion to well-seasoned lean ground beef (or turkey) before forming it into one giant patty. After grilling it, all you need to do is slice and serve.

* 6 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1-1/2 pounds lean ground beef *or use ground turkey to lower the fat content
* 1 can (4 ounces) mushroom stems and pieces, drained
* 1/4 cup egg substitute
* 1/2 cup chopped onion
* 1/4 cup ketchup
* 1 teaspoon Italian seasoning
* 1 teaspoon fennel seed, crushed
* 1/4 teaspoon pepper
* 1/4 teaspoon Worcestershire sauce

Directions

* In a bowl, combine all ingredients. Pat into a 9-in. circle on a large sheet of waxed paper. Invert onto a greased wire grill basket; peel off waxed paper. Grill, covered, over medium heat for 20-25 minutes or until meat is no longer pink, turning once. Cut into six wedges. 

Yield: 6 servings.

Nutritional Analysis:
One serving equals 

224 calories,
11 g fat (4 g saturated fat),
41 mg cholesterol,
305 mg sodium,
6 g carbohydrate,
1 g fiber,
25 g protein. 

Diabetic Exchanges:
3 lean meat,
1 vegetable.

DEEP-DISH TACO SQUARES

Deep-Dish Taco Squares Recipe

hearty, comforting dish

* 6 Servings
* Prep: 10 min. Bake: 20 min.

Ingredients

* 1 pound lean ground beef
* 1 cup (4 ounces) shredded reduced-fat cheddar cheese
* 1/3 cup reduced-fat mayonnaise
* 1/3 cup reduced-fat sour cream
* 1 tablespoon finely chopped onion
* 1 cup reduced-fat biscuit/baking mix
* 1/4 cup cold water
* 1 small tomato, sliced

Directions

* In a nonstick skillet, cook beef over medium heat until no longer pink; drain. Remove from the heat; stir in the cheese, mayonnaise, sour cream and onion.
* In a large bowl, combine biscuit mix and water. Spread into an 8-in. square baking dish coated with cooking spray. Top with beef mixture and tomato. Bake, uncovered, at 375° for 20 minutes or until bottom crust is golden brown. 

Yield: 6 servings.

Nutritional Analysis:
One serving equals 

310 calories,
15 g fat (6 g saturated fat),
46 mg cholesterol,
530 mg sodium,
20 g carbohydrate,
1 g fiber,
24 g protein. 

Diabetic Exchanges:
3 lean meat,
1 starch,
1 fat.

CREAMY BEEF & MUSHROOM SKILLET

Creamy Beef and Mushroom Skillet Recipe

rendition of classic Stroganoff The saucy stovetop supper combines lean ground bee, mushrooms and onions in a flavorful brown gravy.

* 5 Servings
* Prep/Total Time: 25 min.

Ingredients

* 1 pound lean ground beef *id use ground turkey to lower the fat count
* 2 cups sliced fresh mushrooms
* 2 medium onions, sliced
* 1 jar (12 ounces) fat-free beef gravy
* 1/3 cup reduced-fat sour cream
* 1/3 cup fat-free plain yogurt
* 1 tablespoon Worcestershire sauce
* 1/4 teaspoon dried thyme
* 1/4 teaspoon pepper
* 1/4 teaspoon browning sauce
* Hot cooked noodles or rice
* 1/4 cup minced fresh parsley

Directions

* In a large nonstick skillet, cook the beef, mushrooms and onions over medium heat until meat is no longer pink; drain. In a large bowl, combine gravy, sour cream, yogurt, Worcestershire sauce, thyme, pepper and browning sauce. Stir into meat mixture; heat through. Serve with noodles or rice. Sprinkle with parsley. 

Yield: 5 servings.

Nutritional Analysis:
One serving (1 cup beef mixture, calculated without noodles) equals 

239 calories,
10 g fat (4 g saturated fat),
44 mg cholesterol,
475 mg sodium,
16 g carbohydrate,
2 g fiber,
22 g protein. 

Diabetic Exchanges:
3 lean meat,
1 starch.