Luto Ni Aling Doray # 214 - Chalupas

Vegetable oil
12 Corn tortillas (the thinner the better)
6 Cups Refried Beans (or less)
1/2 Pound Cheddar cheese (sharp), grated
1 Large Tomato, chopped
3 Cup Lettuce, shredded

In a small skillet, heat about 1/2 inch of vegetable oil. Test the oil for
proper temperature by putting in a small piece of tortilla. When the oil
reaches the temperature where it immediately begins to bubble frantically
over the tortilla as soon as it is put in the oil and the tortilla piece
becomes crisp quite quickly, you are ready to cook the chalupa shells. This
is important because there is nothing worse than a soggy chalupa shell which
results from the oil not being hot enough.

Fry tortillas completely flat on both sides until very crisp. Drain and keep
warm on a newspaper covered cookie sheet in a warm oven.

Spread about 1/4 inch thick layer of refried beans on each fried tortilla.

Top with a generous amount of grated sharp Cheddar cheese and about 1 T
chopped onion.

Place assembled chalupas on a cookie sheet and brown under broiler until
cheese melts. Watch them carefully under the broiler, they can burn quite
quickly. Top with shredded lettuce and tomato and serve.

Luto Ni Aling Doray # 213 - Carne Asada

1 20 Ounce top sirloin steak
2 Tablespoon Vegetable oil
1/2 Teaspoon Dried leaf oregano, crushed
1/2 Teaspoon Salt
1/4 Teaspoon Coarsely ground pepper
1/4 Cup Orange juice
1 Tablespoon Lime juice
2 Teaspoon Cider vinegar
2 Orange slices, 1/2" thick


Place steak in a shallow glass baking dish. Rub with oil on each side.


Sprinkle with oregano, salt and pepper. Sprinkle orange juice, lime juice,
and vinegar over the steak. Cover and refrigerate overnight for best flavor
or several hours, turning occasionally. To cook, bring meat to room
temperature. Prepare and preheat charcoal grill (or gas grill). Drain meat,
reserving marinade. Place steak on grill. Top with orange slices.


Occasionally spoon reserved marinade over steaks as they cook. Grill 3-4
minutes on each side, or until medium- rare. Cook longer if desired. Remove
orange slices to turn steak. Replace orange slices on top of steak.

Luto Ni Aling Doray # 212 - Baked Tamales

2 Pound Ground beef
1 Can Tomatoes (14 oz)
2 Tablespoon Chili powder OR
5 Teaspoon Ground ancho (pasilla) chile PLUS
1 Teaspoon Cumin AND
1/4 Teaspoon Cinnamon
1 Garlic clove, crushed
1 Teaspoon Salt
1 Cup Black olives


CORN MEAL DOUGH:
4 Cup Corn meal
2 Teaspoon Salt
8 Cup Water
2 Eggs, well beaten
4 Tablespoon Butter


In skillet, sauté beef in pan until brown. Add tomatoes, chili powder,
garlic, salt and olives. Cook 15 minutes.


Grease 9x13" baking dish and line bottom with 1/2 Corn Meal Dough. Add meat
mixture and cover with remaining 1/2 Corn Meal Dough. Bake 20 minutes at
325'F. or until browned.


CORN MEAL DOUGH:
Add corn meal and salt to water in pot. Bring to boil and cook over medium
heat until thick, 5-10 minutes. Add eggs and butter. Stir well.

Luto Ni Aling Doray # 211 - Arroz Blanco

3 tablespoons olive oil
1 ½ cups long grain rice
1/4 cup minced white onion
1 clove garlic, minced
3 cups chicken, turkey or pork broth, or water
1 teaspoon salt

Place the oil in a heavy pot or Dutch oven over medium heat, add the rice
and cook, stirring frequently, for 3 - 4 minutes. The rice should not be
allowed to brown. Add the onion and garlic and cook one minute more,
stirring almost constantly. Stir the salt intothe broth, add it to the rice,
bring to a boil, cover the pot, turn the heat to very low, and cook for 15
minutes. Stir the rice, carefully, replace the top, turn off the heat and
allow the rice to steam for 10 - 15 minutes.

Luto Ni Aling Doray # 210 - ZUCCHINI BREAD

2 3/4 C. all-purpose flour
1/2 C. wheat germ
1 T. baking powder
1/2 tsp. baking soda
1 tsp. salt
2 tsp. ground cinnamon
1/2 tsp. each ground nutmeg, mace and cloves
1/2 C. skim milk
1/4 C. vegetable oil
6 pkg. Sweet'N Low granulated sugar substitute
1/2 C. sugar
4 egg whites (or scant 1/2 C. liquid egg substitute)

Preheat oven to 350ºF. Spray a 9 x 5-inch loaf pan with nonstick
cooking spray.

In a medium bowl combine all ingredients up to the milk.

In a large bowl combine milk, oil, Sweet 'N Low, sugar and egg whites.

Stir in dry ingredients and zucchini; blend well. Pour batter into prepared
pan. Bake 1 hour 10 minutes to 1 hour 20 minutes or until a wooden pick
inserted in center comes out clean. Cool on wire rack 5 minutes.

Remove from pan and cool completely on rack. Makes one large loaf.
Per slice (14 slices per loaf): 180 cals, 5 g prot, 5 g fat, 30 g carbos,
0 mg choles, 278 mg sod

Diabetic Exchange: 2 starch/bread, 1 fat

Luto Ni Aling Doray # 209 - VEGGIE DILL DIP

Plan ahead as this needs to chill overnight

1 (16 oz.) ctn. low-fat cottage cheese
3 T. skim milk
3/4 C. fat-free mayonnaise
1 T. dried minced onion
1 T. dried parsley flakes
1 tsp. dill weed
1 tsp. seasoned salt
1/4 tsp. garlic powder

In a blender, blend cottage cheese and milk until smooth. Stir in remaining
ingredients and mix well. Chill overnight. Serve with raw vegetables.

DIABETIC EXCHANGES: One tablespoon serving equals a free food

NUTRITIONAL ANALYSIS: 24 calories, 233 mg sodium, 1 mg cholesterol,
2 gm carbohydrate, 3 gm protein, trace fat

Luto Ni Aling Doray # 208 - TURKEY BURGERS

1 lb. ground turkey breast
Egg substitute equal to 1 egg
1/4 C. dry bread crumbs
1 tsp. steak sauce
1 tsp. spicy brown mustard
1/4 tsp. dried thyme
1/4 tsp. pepper
4 hamburger buns, split
Lettuce leaves and tomato slices

In a bowl, combine the first 7 ingredients. Shape into four burgers (for easier
shaping, use cold wet hands or disposable plastic gloves). Pan-fry, grill or
broil until no longer pink. Serve on buns with lettuce and tomatoes. Serves 4.

NUTRITIONAL ANALYSIS: 285 calories, 411 mg sodium, 35 mg cholesterol,
26 gm carbohydrate, 33 gm protein, 6 gm fat

DIABETIC EXCHANGES: One serving equals 4 very lean meat, 2 starch

Luto Ni Aling Doray #207 - TURKEY BOW TIE SKILLET

1/2 lb. ground turkey breast
1 1/2 tsp. vegetable oil
3/4 C. chopped celery
1/2 C. chopped onion
1/2 C. chopped green pepper
1 garlic clove, minced
1 (14 1/2 oz.) can chicken broth
2 C. uncooked bow-tie pasta
1 (14 1/2 oz.) can stewed tomatoes
1 T. vinegar
3/4 tsp. sugar
1/2 tsp. chili powder
1/2 tsp. garlic salt, optional
2 T. grated Parmesan cheese
1 T. minced fresh parsley

In a large skillet or Dutch oven, brown turkey in oil. Add celery, onion, green
pepper and garlic; cook until vegetables are tender. Remove turkey and
vegetables with a slotted spoon and keep warm.

Add broth to the pan; bring to a boil. Add pasta; cook for 10 minutes or until
tender. Reduce heat; stir in tomatoes, vinegar, sugar, chili powder, garlic salt
if desired and turkey mixture. Simmer for 10 minutes or until heated through.

Sprinkle with Parmesan cheese and parsley. Serves 6.

Nutritional Analysis: One (1-cup) serving (prepared with low-sodium broth
and no-salt-added tomatoes and without garlic salt) equals: 208 calories,
128 sodium, 22 mg cholesterol, 30 gm carbohydrate, 15 gm protein,
3 gm fat. Diabetic Exchanges: 2 starch, 1 meat

Luto Ni Aling Doray # 206 - TORTELLINI SOUP

1 medium onion, chopped
1 garlic clove, minced
2 C. (14 1/2 oz.) low-sodium chicken broth
8 oz. cheese tortellini
1 (14 1/2 oz.) can no-salt added, Italian stewed tomatoes
1 (10 oz.) pkg. frozen chopped spinach, thawed and drained
In a large saucepan coated with nonstick cooking spray, sauté onion and
garlic until tender. Add broth; bring to a boil. Add the tortellini; reduce heat.
Simmer for 10 minutes or until tortellini are tender. Stir in tomatoes and
spinach; heat through. Serves 7.

DIABETIC EXCHANGES: One 1-cup serving equals: 1 starch, 1 vegetable,
1 fat;

ALSO 147 calories, 186 mg sodium, 14 mg choloresterol, 22 gm carbohydrate,
8 gm protein, 4 gm fat.

Luto Ni Aling Doray # 205 - TEXAS BEAN DIP

1 (15 1/2 oz.) can black beans, drained
1 (15 1/2 oz,) can red beans, drained
1 tsp. canola oil
2 cloves garlic, minced
1/2 C. chopped onion
1/2 C. diced tomato
1/2 C. mild picante sauce
1/2 tsp. ground cumin
1/2 tsp. chili powder
1 T. diced jalapeño pepper
1/4 C. low-fat Monterey Jack cheese,
coarsely grated
1 T. fresh lime juice
Low-fat tortilla chips

Place beans in a bowl; partially mash with a potato masher or wooden
spoon until chunky.

Heat oil in a frying pan. Add onion and garlic; sauté for 4 minutes over
\medium heat. Add beans, tomato, picante sauce, cumin, chili powder
and pepper. Cook for 5 minutes or until thick, stirring constantly. Remove
from heat and stir in the cheese and lime juice. Stir until well blended
and cheese has melted.

Serve warm with tortilla chips. Makes 40 (1-tablespoon) servings.
Nutrition information per tablespoon: 19 calories; 0.2g fat (0g saturated fat;
8% of calories from fat); 0mg cholesterol; 107mg sodium; 3.6g carbohydrate;
1.2g fiber; 1.1g protein

Exchange value per tablespoon: 1/4 starch

Luto Ni Aling Doray # 204 - TERIYAKI KABOBS

1/3 C. soy sauce
2 T. vegetable oil
1 T. brown sugar
1 garlic clove, minced
1 tsp. ground ginger
1 tsp. seasoned salt
1 1/2 lb. boneless sirloin steak,
cut into 1 1/4-inch cubes
12 whole mushrooms
1 large green pepper, cut into 1 1/2-inch pieces
1 large onion, cut into wedges
12 cherry tomatoes

In a bowl, combine soy sauce, oil, brown sugar, garlic, ginger and salt; mix well.

Pour half of the marinade into a large resealable plastic bag or shallow glass
container; add beef and turn to coat. Seal or cover; refrigerate for 4 to 8 hours,
turning occasionally. Cover and refrigerate remaining marinade.

Drain meat; discard marinade. On metal or soaked bamboo skewers, alternate
meat, mushrooms, green pepper, onion and cherry tomatoes; leaving 1/4 inch
between each. Grill, uncovered, over medium heat for 3 minutes on each side.

Baste with reserved marinade. Continue turning and basting for 8 to 10 minutes
or until meat reaches desired doneness. Serve meat and vegetables over rice
if desired. Serves 6.

NUTRITIONAL ANALYSIS: One serving (calculated without rice) equals:
244 calories, 690 mg sodium, 77 mg cholesterol, 10 gm carbohydrate,
29 gm protein, 10 gm fat

DIABETIC EXCHANGES: 3-1/2 lean meat; 2 vegetables

Luto Ni Aling Doray # 203 - OVEN SWISS STEAK

1 (2 lb.) boneless round steak (1/2 inch thick)
1/4 teaspoon pepper
1 medium onion, thinly sliced
1 (4 oz.) can mushroom stems and pieces, drained
1 (8 oz.) can no-salt-added tomato sauce
Hot cooked noodles
Preheat oven to 325ºF.

Trim beef; cut into serving-size pieces. Place in a greased 13 x 9-inch
baking dish. Sprinkle with pepper. Top with onion, mushrooms and
tomato sauce.

Cover and bake for 1 3/4 to 2 hours or until meat is tender. Serve
over noodles. Serves 8.

Nutritional Analysis: one serving (Calculated without noodles) equals:
209 calories, 112 mg sodium, 68 mg cholesterol, 4 gm carbohydrate,
26 gm protein, 10 gm fat.

Diabetic Exchanges: 3 lean meat, 1 vegetable.

Luto Ni Aling Doray # 202 - SAGE POT ROAST

1 (5 lb.) lean boneless beef chuck roast
1 T. cooking oil
2 tsp. rubbed dried sage
1/2 tsp. salt (optional)
1/4 tsp. pepper
1 C. beef broth
6 medium red potatoes, cut in half
4 carrots, cut into 2-inch pieces
2 medium onions, quartered
5 tsp. cornstarch
1/4 C. water

In a Dutch oven, brown roast on both sides in oil. Season with sage, salt
and pepper. Add beef broth. Cover and bake at 325ºF for 2 1/2 hours.

Add potatoes, carrots and onions. Cover and bake 1 hour longer or until the
meat is tender and vegetables are cooked.

Remove roast and vegetables to a serving platter and keep warm.

Combine cornstarch and water; stir into pan juices. Cook until thickened and
bubbly. Serve with the roast.

Diabetic Exchanges: One serving (prepared with low-sodium beef broth
and without added salt) equals 3 lean meat, 1 starch, 1 vegetable
301 calories, 59 mg sodium, 82 mg cholesterol, 16 gm carbohydrate,
27 gm protein, 14 gm fat

Luto ni Aling Doray # 201 - ROASTED VEGETABLES

2 medium potatoes, peeled and cut into 1/2-inch cubes
2 medium carrots, cut into 1/2-inch slices
1 large zucchini, cut into 1/2-inch slices
1 large sweet red pepper, cut into 1-inch pieces
1 tablespoon olive or vegetable oil
1 teaspoon each dried basil and oregano OR
1 tablespoon each minced fresh basil and oregano
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
2 garlic cloves, minced

In a mixing bowl, combine the first 4 ingredients. Combine the remaining
ingredients; drizzle over vegetables. Stir to coat.

Transfer to an ungreased 13 x 9-inch baking dish. Bake, uncovered,
at 375ºF for 30 to 35 minutes or until tender. Serves 6.

Nutritional Analysis: One 3/4-cup serving (prepared without salt) equals:
80 calories, 13 mg sodium, 0 cholesterol, 14 gm carbohydrate,
2 gm protein, 3 gm fat

Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat

Luto Ni Aling Doray # 200 - ROASTED CHICKEN WITH SAGE DRESSING

2 C. unseasoned dry bread cubes
1/2 C. chopped onion
1/4 C. chopped fresh parsley
3 T. chopped fresh sage
1 egg, beaten
3/4 C. chicken broth
1 (3 to 4 lb.) roasting chicken

Melted butter or margarine (optional)

In a large bowl, combine bread cubes, onion, parsley, sage and the egg. Add
enough broth until stuffing is moistened and holds together. Stuff loosely into
chicken. Fasten with skewers to close. Place with breast side up on a shallow
rack in roasting pan. Brush with butter if desired. Bake, uncovered, at 375ºF
for 1 3/4 to 2 1/4 hours or until juices run clear. Baste several times with pan
juices or butter.

Prepare gravy if desired.

Diabetic Exchanges: One serving (prepared with egg substitute and l
ow-sodium chicken broth, without butter or margarine, and skin removed
after baking) equals 4 lean meat, 2 starch, 1 vegetable
359 calories, 128 mg sodium, 85 mg cholesterol, 26 gm carbohydrate,
42 gm protein, 8 gm fat

Luto Ni Aling Doray #199 - SUGAR−FREE RAISIN BARS

1 C. raisins
1/2 C. water
1/4 C. margarine
1 tsp. ground cinnamon
1/4 tsp. nutmeg
1 C. all-purpose flour
1 egg, lightly beaten
3/4 C. unsweetened applesauce
1 T. sugar substitute
1 tsp. baking soda
1/4 tsp. vanilla extract

In a saucepan, over medium heat, cook the first 5 ingredients until margarine
is melted; continue cooking for 3 minutes. Add all remaining ingredients.

Spread into an 8-inch square baking dish that has been sprayed with nonstick
cooking spray. Bake at 350ºF for 25 to 30 minutes or until lightly browned.

Nutritional Analysis: One serving equals 92 calories, 97 mg sodium,
13 mg cholesterol, 15 gm carbohydrate, 2 gm protein, 2 gm fat

Diabetic Exch. 1 starch, 1/2 fat

Luto Ni Aling Doray #198 - PINEAPPLE UPSIDE−DOWN CAKE

1 (14 oz.) can unsweetened crushed
pineapple in juice, undrained
1/4 C. pecan pieces (optional)
2 T. lemon juice
1 3/4 tsp. Equal Measure or 6 pkg. sweetener
or 1/4 C. Spoonful
1 tsp. cornstarch
4 T. margarine (at room temperature)
3 1/2 tsp. Equal Measure or 12 pkg.
sweetener or 1/2 C. Spoonful
1 egg
1 C. cake flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/8 tsp. ground ginger
1/3 C. buttermilk

Drain pineapple, reserving 1/4 cup juice.

Mix pineapple, pecans,1 tablespoon Equal and cornstarch in bottom of 8-inch
square or 9-inch round cake pan; spread mixture evenly in pan.

Beat margarine and Equal in medium bowl until fluffy; beat in egg.

Combine flour, baking powder, baking soda and spices in small bowl. Add to
margarine mixture alternately with buttermilk,1/4 cup reserved pineapple juice
and remaining 1 tablespoon Equal, beginning and ending with dry ingredients.

Spread batter over pineapple mixture in cake pan. Bake in preheated 350ºF oven
until browned and wooden pick inserted in center comes out clean, about
25 minutes. Invert cake immediately onto serving plate. Serve warm or at room
temperature. Yields 8 servings.

NOTE: If desired, maraschino cherry halves may be placed in bottom of cake
pan with pineapple mixture.

Nutritional information per serving: cals:156, prot:3 g, carbos:22 g, fat:7 g,
choles:27 mg, sod:257 mg

Food Exchange:1 1/2 bread,1 fat 46% calorie reduction from traditional recipe

Luto Ni Aling Doray #197 - PEANUT BUTTER COOKIES

1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda® Granular
1 1/2 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt

Preheat oven to 350°F.

In a large bowl, beat margarine and peanut butter with an electric mixer
until creamy, approximately 1 minute.

Add egg substitute, honey and vanilla extract. Beat on high speed for
approximately 1 1/2 minutes.

Add SPLENDA and beat on medium speed until well blended,
approximately 30 seconds.

In small bowl, combine flour, baking soda and salt. Slowly add flour mixture
to peanut butter mixture, beating on low speed until well blended, about
1 1/2 minutes. Mixture may be crumbly.

Roll level teaspoons of dough into balls and drop onto a lined sheet pan,
about 2 inches apart. Flatten each ball with a fork, pressing a crisscross
pattern into each cookie. Bake 7-9 minutes or until light brown around the
edges. Cool on wire rack. Serving size: 2 cookies. Makes 24 cookies.

Nutrients Per Serving: Serving Size 0.9 oz. (25g) (2 cookies); Calories 140;
Carbohydrates 9g; Protein 3g; Dietary Fiber 1g; Total Fat 11g; Saturated Fat 2g;
Cholesterol 0mg; Sodium 110mg

Diabetic Exchanges: Starch 1/2; Fat 2

Luto Ni Aling Doray #196 - OVEN−FRIED CHICKEN OR PORK CHOPS

1 1/2 C. non-fat dry milk
1 T. paprika
2 tsp. poultry seasoning
1/4 tsp. pepper
4 boneless skinless chicken breast
halves (1 pound) or pork chops

Combine first four ingredients in a large resealable plastic bag. Add chicken
or pork, one piece at a time, and shake to coat. Place in an 8-inch square
baking pan that has been coated with non-stick cooking spray.

Bake, uncovered, at 350ºF for 30 minutes or until juices run clear. Bake for
1 hour or until meat thermometer reads 160ºF to 170ºF. Serves 4.

NUTRITIONAL ANALYSIS: 240 calories, 204 mg sodium, 78 mg cholesterol,
15 gm carbohydrate, 36 gm protein, 4 gm fat.

DIABETIC EXCHANGES: 4 very lean meat, 1 starch.

Luto Ni Aling Doray #195 - ORANGE−TOPPED CHOPS

6 (1/2-inch thick) pork chops
1 T. vegetable oil
1 (11 oz.) can mandarin oranges, drained
1/2 tsp. ground cloves
Pepper, to taste

In a skillet, brown pork chops on both sides in oil. Top with oranges;
sprinkle with cloves and pepper. cover and simmer for 35 minutes or
until meat juices run clear. Serves 6.

Nutritional Analysis: One serving equals 167 calories, 39 mg sodium,
52 mg cholesterol, 6 gm carbohydrate, 11 gm protein, 7 gm fat

Diabetic Exchanges: 2 lean meat, 1/2 fruit, 1/2 fat

Luto Ni Aling Doray #194 - ONE−POT DINNER

1/2 lb. lean ground beef
1 medium onion, chopped
1 C. chopped celery
3/4 C. chopped green pepper
2 tsp. Worcestershire sauce
1 tsp. salt (optional)
1/2 tsp. dried basil
1/4 tsp. pepper
2 C. uncooked no-yolk medium egg noodles
1 (16 oz.) can kidney beans, rinsed and drained
1 (14 1/2 oz.) can no-salt added stewed tomatoes
3/4 C. water
1 low-sodium beef bouillon cube

In a large saucepan or skillet, cook meat until no longer pink; drain. Add
onion, celery and green pepper; cook for 5 minutes or until vegetables
are crisp-tender. Add Worcestershire sauce, salt, if desired, basil and
pepper. Stir in noodles, beans, tomatoes, water and bouillon. Bring to
a boil. Reduce heat; cover and simmer for 20 minutes or until noodles
are tender, stirring occasionally. Serves 5.

NUTRITIONAL ANALYSIS: One 1-cup serving (PREPARED WITH lean
ground beef, no-yolk egg noodles, no salt-added tomatoes, and low-sodium
bouillon and without salt) equals: 282 calories, 91 mg sodium,
29 mg cholesterol, 39 gm carbohydrate, 19 gm protein, 5 gm fat

Diabetic Exchanges: 2-1/2 starch, 1 meat, 1 vegetable

Luto Ni Aling Doray # 193 - OATMEAL CHOCOLATE CHIP COOKIES

1/3 C. margarine, softened
1/2 C. firmly packed brown sugar
1 egg
3 tsp. vanilla extract
3/4 C. all-purpose flour
1/2 tsp. baking soda
1/4 tsp. salt
3/4 C. quick cooking rolled oats
1/3 C. semisweet chocolate chips

Preheat oven to 375ºF.

Beat margarine at medium speed with an electric mixer until light and fluffy;
gradually add brown sugar and beat well. Add egg and vanilla, beating well.

Combine flour, baking soda and salt. Gradually add flour mixture to margarine
mixture, mixing well. Stir in oats and chocolate chips.

Coat cookie sheets with cooking spray. Using 2 teaspoons, drop dough onto
cookie sheets, leaving about 2 inches between each cookie. Portion the
dough so that you make about 3 dozen cookies. Bake 10 minutes or until
light brown. Store in airtight container. Yields 3 dozen cookies.

Serving size: 2 cookies. Exch:1 starch, 1/2 fat, 1 carbos

Nutr. Info per serv: Cals: 101, Carb: 14g, Prot: 1g, Fat: 4g, Sat. Fat: 1g,
Sod 120mg, Fiber:1g

Luto Ni Aling Doray #192 - LEMON CHICKEN AND RICE

1 lb. boneless, skinless chicken
breasts, cut into strips
1 medium onion, chopped
1 large carrot, thinly sliced
2 garlic cloves, minced
2 T. butter or margarine
2 T. cornstarch
1 (14 1/2 oz.) can chicken broth
2 T. lemon juice
1/2 tsp. salt, optional
1 1/2 C. uncooked instant rice
1 C. frozen peas

In a skillet, cook the first 4 ingredients in butter for 5 to 7 minutes or until
chicken is no longer pink. In a bowl combine cornstarch, broth, lemon juice
and salt if desired until smooth. Add to skillet and bring to a boil.

Cook and stir for 2 minutes or until thickened. Add rice and peas. Remove
from the heat; cover and let stand for 5 minutes. Serves 6.

Nutritional Analysis: One serving (prepared with reduced-fat margarine
and low sodium chicken broth and w/o salt) equals: 235 calories,
156 mg sodium, 43 mg cholesterol, 27 gm carbohydrate, 20 gm protein,
5 gm fat


Diabetic Exchanges: 2 lean meat, 1 1/2 starch. 1 vegetable

Luto Ni Aling Doray # 191 - ITALIAN CHICKEN

4 boneless skinless chicken breast halves
1 (14 1/2 oz.) can Italian stewed tomatoes
1 (4 oz.) can mushroom stems and pieces, drained
1/2 tsp. dried basil
1/4 tsp. garlic powder
1 T. cornstarch
1/3 C. cold water

Hot cooked spaghetti

In a large skillet coated with nonstick cooking spray; cook chicken for
5 to 6 minutes on each side or until the juices run clear.
Meanwhile, in a saucepan over medium heat, bring tomatoes, mushrooms,
basil and garlic powder to a boil.

Combine cornstarch and water; add to tomato mixture. Return to a boil;
cook and stir for 2 minutes. Serve chicken over spaghetti, top with
tomato sauce. Serves 4.

NUTRITIONAL ANALYSIS: One serving (prepared with no-salt-added
stewed tomatoes and calculated without spaghetti) equals: 177 calories,
178 mg sodium, 73 mg cholorestrol, 7 gm carbohydrate, 28 gm protein,
3 gm fat

DIABETIC EXCHANGE: 3 very lean meat, 2 vegetables

Luto Ni Aling Doray # 190 - HEARTY MACARONI SALAD

2 C. cubed cooked ham or chicken
4 C. cooked elbow macaroni
1 C. frozen cooked small shrimp, thawed
1 celery rib, chopped
1/4 C. chopped onion
1/4 C. chopped green pepper
1/4 C. chopped sweet red pepper
1/2 C. shredded Cheddar cheese

In a bowl, combine all the above ingredients.
Dressing
1/3 C. sour cream
1/3 C. mayonnaise
4 tsp. vinegar
1 tsp. snipped fresh dill OR 1/4 tsp. dill weed
1/2 tsp. salt (optional)
1/4 tsp. pepper
1/4 tsp. sugar

Combine all ingredients until blended. Pour over salad and toss to coat.

Cover and chill for several hours before serving. Serves 8.

Nutritional Analysis: One 3/4 cup serving (prepared with chicken, r
educed-fat cheese and nonfat sour cream and without salt) equals:
188 calories, 136 mg. sodium, 49 mg cholesterol, 14 gm carbohydrate,
12 gm protein, 9 gm fat

Diabetic Exchanges: 1 1/2 meat, 1 starch, 1/2 fat

Luto Ni Aling Doray # 189 - GARLIC−CAULIFLOWER STIR−FRY

3 T. butter or margarine
1 large head cauliflower (about 3 lb.),
broken into florets
2 garlic cloves, minced
1 T. minced fresh parsley or
1 tsp. dried parsley flakes
1 1/2 tsp. lemon-pepper seasoning

In a skillet over medium heat, melt butter. Add cauliflower and garlic. Sprinkle
with parsley and lemon pepper. Cook and stir for 12-15 minutes or until lightly
browned and tender. Serves 8.

Nutritional Analysis: One 1/2 cup serving (prepared with margarine and
salt-free lemon-pepper seasoning) equals: 63 calories, 78 mg sodium,
0 cholesterol, 5 gm carbohydrate, 2 gm protein, 4 gm fat

Diabetic Exchanges: 1 vegetable, 1 fat

Luto Ni Aling Doray # 188 - FRUITY SWEET POTATOES

4 medium sweet potatoes, unpeeled
1 tsp. low-fat margarine
1/4 C. unsweetened pineapple juice
2 T. low-sodium chicken broth
1 T. chopped pineapple
Pinch of cinnamon
Pinch of grated nutmeg
Pinch of allspice
Nonstick cooking spray

Preheat oven to 375ºF. Boil the potatoes in a pan until tender, about 30
minutes. Remove skins. In a large bowl, mash the pulp. Add the margarine,
fruit juice and broth and whip until fluffy. Add the chopped pineapple and
spices. Coat a 1-quart baking dish with nonstick cooking spray. Transfer
the potato mixture to the dish. Bake 30 minutes or until lightly browned.

Makes 8 servings.


Nutrition information per 2/3 cup serving:116 calories; 0.7g fat
(0.2g saturated fat; 5% of calories from fat); 0.1mg cholesterol;
23mg sodium; 26.1g carbohydrate; 2.7g fiber; 1.8g protein

Exchange value: 1 1/2 starch

Luto Ni Aling Doray #187 - FESTIVE PORK

1 ( 3/4 lb.) pork tenderloin, trimmed
1 tablespoon olive or vegetable oil
1/2 cup low-sodium beef broth, divided
2 tablespoons dried cranberries
1 1/2 teaspoons Dijon mustard
1 tablespoon orange juice concentrate
1 teaspoon cornstarch

Cut tenderloin into 12 slices; flatten to 1/4-inch thickness.

Brown in oil in a skillet over medium heat. Add 1/4 cup of the beef broth;
cover and simmer for 5 to 10 minutes or until meat is no longer pink.

Remove meat to a serving dish and keep warm.

Add cranberries, mustard and remaining broth to the skillet.

Combine orange juice concentrate and cornstarch until smooth;
gradually add to broth mixture, stirring constantly. Bring to a boil;
cook and stir for 1 to 2 minutes. Pour over pork. Serves 4.

NUTRITIONAL ANALYSIS: One serving equals 162 calories,
92 mg sodium, 50 mg cholesterol, 5 gm carbohydrate, 19 gm protein,
7 gm fat

DIABETIC EXCHANGES: 3 lean meat, 1/2 fruit

Luto Ni Aling Doray #186 - CURRIED PINEAPPLE RICE

1/2 C. finely chopped onion
2 T. butter or margarine
2 1/2 C. uncooked long grain rice
2 garlic cloves, minced
1 T. curry powder
5 C. chicken broth
1 T. soy sauce
1 jalapeno pepper, seeded and chopped (optional)
1 (20 oz.) can unsweetened pineapple chunks, drained,
OR the equivalent of fresh pineapple
4 green onions, chopped

In a large saucepan, sauté onion in butter until tender. Stir in rice, garlic,
and curry powder. Add broth, soy sauce and jalapeño, if desired. Bring
to a boil. Reduce heat; cover and simmer for 20 minutes.

Remove from the heat and let stand for 5 minutes or until liquid is absorbed.
Stir in green onions and pineapple chunks. Serves 12 to 14.

Nutritional Analysis: One 3/4 c. serving (prepared with low-sodium broth
and light soy sauce) equals: 178 calories, 96 mg sodium, 1 mg cholesterol,
34 gm carbohydrate, 4 gm protein, 3 gm fat

Diabetic Exchanges: 1 starch, 1 vegetable, 1 fruit

Luto Ni Aling Doray #185 - Marinated Steak Kabobs

1 cup Onion, chopped
1/2 cup Vegetable oil
1/2 cup Lemon juice
1/4 cup Soy sauce
1 tablespoon Worcesteshire sauce
1 teaspoon Mustard, prepared
1 pound Sirloin steak, cut in 2"cubes
1 large Green pepper, cut in 1"pieces
2 medium Onions, quartered
2 medium Tomatoes, quartered
1 cup Apple Wood Chips

Saute onion in oil; remove from heat. Stir in lemon juice, soy sauce,
Worcestershire sauce, and mustard; pour over meat and vegetables.

Cover and marinate overnight in refrigerator. Remove meat and
vegetables from marinade, reserving marinade. Alternate meat and
vegetables on skewers.

Soak Apple Wood Chips in water for 30 minutes. Prepare fire in grill.
When the grill is up up temperature, add wood chips; let them start
smoking. Grill kabobs 5 minutes on each side over coals or until desired
degree of doneness, brushing frequently with marinade.

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Luto Ni Aling Doray #184 - Bourbon Steak

1-1/2 pounds steak
1 teaspoon. sugar
1/4 cup bourbon
2 tablespoons soy sauce
2 tablespoons water
1 garlic clove, crushed
1 cup Apple Wood Chips

Mix all ingredients (except chips) together, place in ziplock bag and marinate
steak 4 hours or over night. Soak wood chips in water for 30 minutes, and
add to hot coals just before commencing to grill. Grill steak to desired
doneness. This recipe is good with any cut of steak you like.