Time for Comfort Food For Diabetics
Mac and Cheese
Exchanges 1 starch
1 medium fat meat
Serving size 1/2 cup Calories 160
Carbs 22 gm Fiber 1 gm
Protein 8 gm Sodium 547 mg
Fat 4 gm Cholesterol 9mg
Ingredients
1 1/2 tablespoons all purpose flour can use gluten free or regular
2 cps cooked elbows
1 1/2 cps skim milk
1 1/2 tablespoon Reduced calorie margarine
1/2 teas salt I omit that when I make this cheese already has salt in it.
3/4 cp shreeded lowfat cheddar cheese
1/4 cp breadcrumbs
Preparation
Combind flour and 1/4 cp of milk in saucepan stir well until smooth.
Add in remaining milk and maragine stir well.
Cook over medium heat stir constantly until thickened and bubbly.
Remove from heat
Spray a cassorole pan with Pam
Add cheese and cook over low heat until cheese melts then remove.
Alternate layers of elbows and the cheese saucecoat top with bread crumbs.
Bake at 375 until mixture is bubbly and lightly browned
6 servings I make this alot I Love it !
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Time for Old Fashioned Chicken and Dumplings
Exchanges = 1 starch 2 medium fat meat
Serving size 3/4 cp Calories 213
Carbohydrate 18 gm
1 /3 pound broiler fryer chicken
1 cp all purpose flour
1 1/2 cp water or salt free chicken stock
1 teaspoon baking powder
1/4 cp chopped celery
1/2 teaspoon salt
1/4 chopped onion
3 tablesspoon shortening
1/4 cp skim milk
Disjoint the chicken place into large dutch oven pan.
Add the water or broth.
Add in the Celery Onion
simmer this for 1 hour or until chicken is tender
Combind the flour , baking powder , salt Cut into the shortening using a pastry blender or 2 knives.Add In milk to make a stiff dough.
Roll out the dough cut into 1 inch square dumplings.
Remove the chicken off the bone and return the chicken to the stock pot
bring to a boil add in dumplings Cover this Reduce the heat to LOW
Simmer 8-10 minutes or till dumplings are tender ! 6 servings
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Whos says Chilli is off limits not this Recipe !
Exchanges 1 starch 1 medium fat meat
Serving size 1/2 cp Calories 118
Carbohydrate 11 gm
1 (15-ounce ) can kidney bean undrained
1/2 chopped onion
1 tablespoon chilli powder
3 cps water
1 teas salt I omit when I make this
1 pound ground beef
1 (16-ounce) can crushed tomatoes
Combind first four ingredients hamburg ,onion ,chilli powder,salt.
Cook over medium heat cook till meat is done. Drain off any grease from burger.
Combind in thecrushed tomato and beans in the saucepan add in the water.
Bring this to a boil then reduce the heat to low simmer 1 hour and keep a eye on stir often it likes it stick.
Yield 16 servings
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