Healthy holiday recipes suitable for a diabetic diet
Monday, December 3, 2012
Low-Calorie Pumpkin Pie
2 tablespoons reduced-calorie margarine
1/2 cup egg substitute
1 can (12-ounce) evaporated skim milk
1 can (15-ounce) pumpkin
1/2 cup low-fat Bisquick baking mix
3/4 cup Splenda
1 1/2 teaspoon pumpkin pie spice
2 teaspoons vanilla extract
Mix all ingredients together and pour into greased 8-inch or 9-inch pie plate. Bake at 350 degrees for 50 to 55 minutes.
Source: Raina Childers, registered dietitian and nutrition services coordinator for HealthPoint Fitness
Low-Calorie Hot Spiced Cider with a Twist
12 packages Alpine Spiced Cider Sugar Free Drink Mix mixed with 12 cups water
1/2 teaspoon nutmeg
Zest of one orange
1/2 cup orange juice
1 whole clove
1 tablespoon light brown sugar
In a large saucepan, add all ingredients. Heat over medium heat until bubbling. Then reduce heat and simmer for 20 minutes. Strain and serve.
Or, put all ingredients in a crock pot and cook on low for two to three hours. Strain and serve.
Source: Raina Childers
Tart Orange Gelatin Salad
2 packages (.3-ounce each) sugar-free orange gelatin
Sugar substitute equivalent to 3 tablespoons sugar*
2 cups boiling water
1 can (6 ounces) frozen orange juice concentrate, thawed
1 cup cold water
1 can (20 ounces) unsweetened pineapple tidbits, drained
1 can (11 ounces) mandarin oranges, drained
1 cup cold fat-free milk
1 package (1 ounce) sugar-free instant vanilla pudding mix
1 teaspoon grated lemon peel
2 cups reduced-fat whipped topping
In a large bowl, dissolve gelatin and sugar substitute in boiling water. Stir in orange juice concentrate and cold water. Add pineapple and oranges; mix well. Pour into a 13-inch-by-9-inch dish; refrigerate until set.
In a large bowl, whisk the milk and pudding mix for 2 minutes. Add lemon peel; mix well. Let stand for 2 minutes or until soft-set. Fold in whipped topping; spread over gelatin. Refrigerate until set. Yield: 12 servings.
* This recipe was tested with Splenda No Calorie Sweetener. Look for it in the baking aisle of your grocery store.
Source: Susan McClanahan, Southeast Missourian food columnist
Acorn Squash Side Dish
2 medium acorn squash (about 1 1/2 pounds each)
1/2 teaspoon salt
3/4 cup maple syrup
2 tablespoons butter, melted
1/3 cup chopped pecans, optional
Cut squash in half lengthwise; remove and discard seeds and membrane. Cut each half widthwise into 1/2-inch slices; discard ends.
Place slices in a greased 13-inch-by-9-inch baking dish. Sprinkle with salt. Combine syrup and butter; pour over squash. Sprinkle with pecans if desired.
Cover and bake at 350 degrees for 40 to 45 minutes or until tender. Diabetic exchanges: 1 starch, 1 fruit, 1 fat.
Source: Susan McClanahan
1 recipe lower-fat oil pastry (recipe follows)
1 15-ounce can pumpkin
1/3 cup maple-flavored syrup
1 tablespoon all-purpose flour
2 packets heat-stable white sugar substitute
1 1/2 teaspoons pumpkin pie spice
3/4 cup refrigerated or frozen egg product, thawed
1 cup evaporated fat-free milk
Frozen light whipped dessert topping, thawed (optional)
Ground cinnamon (optional)
Prepare the lower-fat oil pastry as instructed below.
In a medium bowl, combine the pumpkin, maple-flavored syrup, flour, sugar substitute and pumpkin pie spice; add egg product. Beat lightly with rotary beater or fork until just combined. Gradually stir in evaporated milk and vanilla; mix well.
Place pastry-lined pie plate on oven rack. Carefully pour filling into pastry shell. To prevent overbrowning, cover edge of pie with foil. Bake in a 375-degree oven for 25 minutes. Remove the foil. Bake 20 to 25 minutes more until a knife inserted near the center comes out clean. Cool on a wire rack. Cover and refrigerate within two hours. If desired, top with dessert topping and sprinkle with cinnamon.
Lower-Fat Oil Pastry
1 1/4 cups all-purpose flour
1/4 teaspoon salt
1/4 cup fat-free milk
3 tablespoons cooking oil
In a medium bowl, stir together flour and salt. Combine milk and oil; add all at once to flour mixture. Stir with a fork until dough forms. If necessary, add 1 to 2 teaspoons additional milk. Shape the dough into a ball.
To prepare the pastry, flatten it on a lightly floured surface. Roll into a 12-inch circle. Wrap pastry circle around the rolling pin; unroll into a 9-inch pie plate. Ease pastry into pan, being careful not to stretch pastry. Trim to 1/2 inch beyond edge of pie plate. Fold under extra pastry. Crimp edges as desired. Do not prick pastry.
Source: Lori Pettet, certified diabetes educator at Saint Francis Medical Center