8 ounces plain nonfat yogurt
1/4 cup sugar-free cocoa mix
4 6-ounce paper cups
In a bowl, combine yogurt and cocoa mix. Mix well. Spoon into paper cups and set the cups in a muffin tin. Insert a wooden popsicle stick in the middle of each cup. Freeze solid. To serve peel away the paper cup and eat at once.
Per serving: 66 calories (5% calories from fat), 6 g protein, trace fat (0 saturated fat), 10 g carbohydrate, 1 g dietary fiber, 3 mg cholesterol, 132 mg sodium
Preheat oven to 300°F. In a large baking pan, combine popcorn and chow mein noodles. Lightly coat with cooking spray. Toss to evenly coat. Drizzle with soy sauce and toss again. Bake for 10 minutes, stirring once. Let cool for 10 minutes before eating.
Per serving: 169 calories (28% calories from fat), 6 g protein, 5 g total fat (1.1 g saturated fat), 26 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 260 mg sodium
1 .3 ounce ounce package sugar-free strawberry jello
1 cup boiling water
1 cup fresh orange juice
2 cups sliced fresh strawberries
Dissolve jello in boiling water, following the package directions. Stir in orange juice. Chill until the jello has the consistency of unbeaten egg whites, about 20 minutes. Using an electric mixer on medium-high speed, beat jello mixture until it triples in bulk, about 5 minutes. Fold in strawberries. Transfer mixture to a covered container and chill until ready to serve. To serve, spoon into individual dishes.
Per serving: 61 calories (6% calories from fat) 2 g protein, trace total fat (0 saturated fat), 13 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 56 mg sodium
Diabetic exchanges: 1 carbohydrate (fruit)
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Pizza Pockets
(makes 4 servings)
1 10-ounce can refrigerated pizza dough
1/4 cup jarred pizza sauce
1 cup part-skim shredded mozzarella cheese
1/4 cup reduced-fat ricotta cheese
1 teaspoon crushed dried oregano
vegetable cooking spray
Open dough can and place on a work surface. Roll out and cut two 6-inch (15 cm) circles. Rework scraps, roll out, and cut out another two 6-inch circles for a total of 4 circles. Discard remaining scraps. Place the dough circles on the work surface. Spread each circle with 1 tablespoon pizza sauce to within 1/4 inch of the edge. Place 1/4 cup (28 g) of the mozzarella cheese near the center of each circle. Top each with 1 tablespoon (15 g) ricotta cheese and sprinkle with 1/4 teaspoon (1.25 ml) oregano.
Dampen the edges of each circle with a little water. Fold circles in half, enclosing the cheese filling. Crimp the edges by pressing down with the tines of a fork along the edge. Cut two small slits in the top for steam vents. Cover and refrigerate until ready to bake. Preheat oven to 425°F or Gas Mark 7. Lightly coat a baking sheet with cooking spray. Place pizza pockets on prepared baking sheet. Bake until golden brown, about 10 minutes. Allow to cool for a few minutes before eating.
Per serving: 266 calories (27% calories from fat) 15 g protein, 8 g total fat (4.0 g saturated fat), 33 g carbohydrate, 1 g dietary fiber, 19 mg cholesterol, 593 mg sodium
Diabetic exchanges: 1 medium fat protein, 2 carbohydrate (bread/starch)
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Peach Smoothie
(makes 2 servings)
1 medium fresh peach, about 5 ounces, peeled, pitted, and chopped
1/2 cup skim milk
1 4-ounce carton nonfat vanilla yogurt
1 cup ice cubes
ground cinnamon
Place the peach, milk, yogurt, and ice in a blender. Blend until smooth. Turn off machine and scrape down the sides of the blender with a rubber spatula. Blend again. Pour the mixture into 2 glasses and sprinkle each with a little cinnamon. Serve at once.
Per serving: 101 calories (0% calories from fat), 5 g protein, 0 total fat (0 saturated fat), 1 g dietary fiber, 3 mg cholesterol, 65 mg sodium
3 cups (243 g) rolled oats
1/2 cup (52 g) wheat germ
1/2 cup (128 g) creamy peanut butter
1 1/2 tablespoons (14 g) light brown sugar
1/3 cup (48 g) dark raisins
Preheat oven to 300°F. In a medium bowl, combine oats and wheat germ. Place peanut butter and brown sugar in a microwave-safe dish. Mix well. Microwave on HIGH for 20 seconds, until warm. Stir again. Pour peanut butter mixture over the cereal and toss to evenly coat. Stir in raisins. Spread evenly in a baking pan and bake for 20 minutes, stirring once. Cool before serving to eat out of hand. Store any leftover granola in self-sealing plastic bags with eat within 2 days.
Per serving: 345 calories (34% calories from fat),, 14 g protein, 14 g total fat (2.9 g saturated fat), 46 g carbohydrate, 7 g dietary fiber, 0 cholesterol, 104 mg sodium
3/4 cup margarine, softened
1 package (8 ounces) reduced-fat cream cheese, softened
2 1/2 teaspoons Equal® for Recipes or
8 packets Equal sweetener or
1/3 cup Equal Spoonful
2 cups all-purpose flour
1/4 teaspoon salt
1/4 cup black cherry or seedless raspberry spreadable fruit
Beat margarine, cream cheese and Equal in medium bowl until fluffy; mix in flour and salt to form a soft dough. Cover and refrigerate until dough is firm, about 3 hours. Roll dough on lightly floured surface into circle 1/8 thick; cut into rounds with 3-inch cutter. Place rounded 1/4 teaspoon spreadable fruit in center of each round; fold rounds in halves and crimp edges firmly with tines of fork. Pierce tops of cookies with tip of sharp knife.
Bake cookies on greased cookie sheets in preheated 350 degree F oven until lightly browned, about 10 minutes. Cool on wire racks. Makes about 3 dozen
Serving size: 1
Yield: 36
Exchanges: 1/2 Bread, 1 Fat
Nutrition: 80 Calories, 1 g Protein, 7 g Carbo, 5 g Fat
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Fudgy Brownies
from NutraSweet.
6 Tablespoons margarine
4 ounces unsweetened chocolate
1/3 cup skim milk
1/3 cup apricot preserves with NutraSweet® brand sweetener or
apricot spreadable fruit
1 egg yolk
1 teaspoon vanilla
1/2 cup all-purpose flour
10 3/4 teaspoons Equal® Measure or 36 packets Equal® sweetener or 1 1/2 cups Equal® Spoonful
1/2 teaspoon baking powder
1/8 teaspoon salt
3 egg whites
1/8 teaspoon cream of tartar
1/3 cup coarsely chopped walnuts (optional)
Heat margarine, chocolate, milk and apricot preserves in small saucepan, whisking frequently, until chocolate is almost melted. Remove from heat; whisk in egg yolk and vanilla; mix in combined flour, Equal®, baking powder, and salt until smooth.
Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocalate mixture into egg whites; fold in walnuts if desired. Pour batter into greased 8-inch square baking pan.
Bake in preheated 350 degree F oven until brownies are firm to touch and toothpick comes out clean, 18 to 20 minutes (do not overbake). Cool on wire rack. Server warm or at room temperature.
Makes 16 brownies.
Serving size: One Brownie
Yield: 16
Exchanges: 1/2 bread, 1 fat
Nutrition: 99 Calories, 2 g Protein, 9 g Carbo, 7 g Fat
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Instant Cocoa Mix
From NutraSweet.
2 cups nonfat dry milk powder
1/2 cup lower-fat powdered nondairy creamer
1/2 cup unsweetened cocoa powder
10 packets Equal® or 1 Tablespoon Equal® Measure
3/4 teaspoon ground cinnamon (optional)
For cocoa mix, stir together milk powder, nondairy creamer, cocoa powder, Equal and, if desired, cinnamon. Cover and store in an airtight container.
For each serving, in a heat-proof mug add 3/4 cup boiling water to 1/3 cup cocoa mix; stir to dissolve.
Makes 2 2/3 cups mix, enough for 8 six-ounce servings.
Serving size: 6oz
Yield: 8
Exchanges: 1 milk
Nutrition: 104 Calories, 8 g Protein, 17 g Carbo, 2 g Fat
