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MEXICAN BEAN SALAD

Ingredients:
1 can (16-ounces) green beans, drained
1 can (15-ounces) garbanzos, drained
1 can (15-ounces) pinto beans, drained
1 small red onion, sliced
1 cup thick and chunky salsa
1/4 cup lime juice
1/8 tsp. black pepper

Directions:

In large bowl, combine all types of beans and onion.
Stir in salsa, lime juice and pepper.
Cover and refrigerate at least 2 hours.

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Tuna Salad Wrap

Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.

1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2-4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley

Directions


In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.

Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.

Calories: 238
Protein: 20 g
Sodium: 534 mg
Fat: 6 g
Carbohydrates: 24 g
Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable


Source: A

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TAPIOCA PUDDING Diabetic

2-3/4 cup low-fat milk
1/2 cup Splenda granular
1/4 cup egg substitute
3 TBS. quick-cooking tapioca
1/8 tsp. salt
1-1/2 tsp. vanilla

In large saucepan combine all ingredients except the vanilla. Stir til blended. Let stand for 5 min.
Heat over medium heat, stirring constantly, til pudding comes to a full boil.

Remove from heat & stir in vanilla. Cool at room temp. for 20 min. Stir once & serve. Makes 6 servings
PER 1/2 cup: 80 calories, fat 0.5g, carbs 13g, fiber 0g, protein 6g.
DIETARY EXCHANGES: 1 Milk (fat-free)

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Slow Cooker Chili....Weight Watcher Points....2

1 pound of beef boneless steak, but into 1/2 pieces

1 large onion, chopped, (1 cup)

2 medium celery stalks, choped in 1/2 inch pieces.

2 cans diced tomatoes, undrained
(14 1/2 oz cans)

1 can tomato sauce (15 oz)

2 teaspoons cumin

1/4 teaspoon dried oregano leaves

1/4 teaspoon ground cinnamon

1 med. bell pepper--cut 1 inch peices
(1 cup)

1 15-16 oz. can kidney bearns rinsed and drained

Shedder Cheese, if desired

Mix all ingredients except bell pepper, beans and cheess in a slow cooker. Cover and cook on low heat setting 6-7 hours or until beef and veggies are tender. Stir in bell pepper and beans. Uncover and cook on high setting about 15 minutes or until slightly thickened. Serve with cheese, if desired.

Makes 8 serving

Calories per serving 165

Fat 20

Sodium 670

Potassium 81 omg

Weight Watchers Points......2

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Cream Soup Mix

This mix is a great nonfat substitute for condensed cream soups in your favorite recipes . You can also use it as a soup and add vegetables and/or meats of your choice . Ingredients listed are for one can , or eight cans. Make the larger amount and store it in an airtight container . Stir well before using.

Equivalent to 1 can
1/4 cup nonfat dry milk
1-1/2 Tbsp. cornstarch
3/4 tsp. dried onion
dash pepper
1/8 tsp. dried basil
1/8 tsp. dried thyme
1/2 Tbsp. Instant bouillon, sodium free

Equivalent to 8 cans
2 cups nonfat dry milk
1/4 cup cornstarch
2 Tbsp. Dried onion
1/4 tsp. Pepper
1 tsp. dried basil
1 tsp. dried thyme
1/4 cup instant chicken bouillon, sodium free

Combine all ingredients and mix well. Use in recipes in place of condensed cream of chicken soup ( be sure to fallow directions below reconstitute ). Add mushrooms to substitute for condensed cream of mushroom soup.

Method for making equivalent of one can of condensed soup:

Stovetop Method: In saucepan, combine 1/3 cup dry mix with 1 1/4 cups cold water . Stir over low heat until thickened.

Microwave Method : In glass measuring cup, combine 1/3 cup dry soup mix with 1-1/4 cups cold water. Heat on high for 4-5 minutes, stirring several times , until mixture thickens.

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LEMONOVER'S SCALLOPS

Yield: 4 servings
Source: "Mr. Food's Every Day's a Holiday Diabetic Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/89.shtml

INGREDIENTS

- Nonstick cooking spray
- 1 large egg, beaten
- 1 tablespoon water
- 2 tablespoons lemon juice, divided
- 1/2 cup Italian-flavored bread crumbs
- 1-1/2 pounds sea scallops

DIRECTIONS

Preheat the oven to 450 degrees F. Coat a large
rimmed baking sheet with nonstick cooking spray.

In a shallow dish, combine the egg, water, and 1 tablespoon lemon
juice; mix well. Place the bread crumbs in another shallow dish.

Dip each scallop in the egg mixture, then
in the bread crumbs, coating completely.

Place the scallops on the baking sheet; lightly coat the
tops with nonstick cooking spray and drizzle with the remaining
1 tablespoon lemon juice. Bake for 15 to 20 minutes, or until
golden, turning once during cooking.

Nutritional Information Per Serving (4 servings):
Calories: 172, Fat: 3 g, Cholesterol: 98 mg, Sodium: 461 mg,
Carbohydrate: 11 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 23 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat

RECIPE FROM THE ARCHIVE: Find "Hearty Mushroom Soup"
at http://diabeticgourmet.com/recipes/html/83.shtml

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Pumpkin Pie (low carb/diabetic)

Pumpkin pie is one of my favorites, especially this time of year. Since I started WW a few weeks ago, I went searching for a pumpkin pie recipe and this is what I found. This recipe is so good that I have made 2 just this week. This recipe is crustless, but you could bake it in a crust if you want. I chose not to since it would add more points to this pie. This would also be a great diabetic pie

1 (15 oz) can pumpkin (not the pumpkin pie mix)
5 oz. 2% evaporated milk or fat free evaporated milk
3/4 cup Splenda
1 tsp. cinnamon
1/4 tsp. cloves
1/2 tsp. ground ginger
1/2 cup egg substitute
1/2 tsp. salt

Combine all ingredients. Spray a pie pan with a little non-stick cooking spray. Pour the pumpkin mixture directly into pie pan. Bake at 374 for about 35 minutes or until firmly set.

Makes 8 servings
1 point per serving


NOTE *** I added extra amounts of Splenda and spices to suit my own taste. I made one pie with the given spices above and then I made another one using pumpkin pie spice and omitting the ginger and cloves. They both turned out great. It's all about what you prefer.

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Pumpkin Mousse
Prep Time â€" 15 minutes
Makes 12 servings (1/2 cup each)

3 cups fat free milk
2 packages (4-serving size each) Jello Sugar Free Vanilla Instant Pudding
1 can (15 oz.) pumpkin
1 tsp. pumpkin pie spice
1 cup thawed Cool Whip Lite Whipped Topping

Add milk to dry pudding mix in medium bowl. Beat with wire whisk 2 minutes or until well blended.

Stir in pumpkin and pumpkin pie spice until well blended. Gently stir in whipped topping; cover.

Refrigerate at least 1 hour before serving.

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Again, I haven't tried this, but I love anything pumpkin. It seems like a lot of carbs, but the ingredients sound healthy.


Pumpkin Smoothie
(Prevention Mag., Nov. 2007, p. 86)

It tastes like pie in a glass, and each 8-ounce cup offers 100% of the daily value for beta-carotene, an antioxidant that fights cancer.
Whip one up: Blend 1/2 cup canned pumpkin, 1/2 cup vanilla soy milk, 1/2 cup crushed ice, 1 tablespoon honey, and 1 teaspoon pumpkin pie spice. Pour and drink!

Nutritional info per smoothie: 162 cal, 5 g pro, 34 g carb, 2 g fat, 0.5 g sat fat, 0 mg chol, 4 g fiber, 55 mg sodium

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