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.

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.