Are you on the diabetic exchange diet? One of my sisters found out that she is diabetic, went on that diabetic exchange diet and lost over 100 pounds, went from a size 24W down to 2s and 4s, amazes me as she has these skinny little legs now. Next time I see her, I'll ask her about recipes. Maybe try googling for diabetic exchange recipes?

Hi - here's one from the South Beach Diet called vegetable quiche cups to go. I hope you like it.
Ingredients
1 package (10 ounces) frozen chopped spinach
34 cup liquid egg substitute
34 cup shredded reduced-fat cheese
14 cup diced green bell peppers
14 cup diced onions
3 drops hot-pepper sauce (optional)

Instructions
Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350F for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Nutritional Information:
Serving size: 2 quiche cups
77 calories
3 total fat (2 g sat)
10 mg cholesterol
3 g carbohydrate
9 g protein
2 g fiber
160 mg sodium

THANK YOU FOR THE RECIPE. I WILL TRY IT THIS WEEKEND. PLEASE KEEP THEM COMEING.

From a collection I found somewhere a while back.

APPLE PIE
2 lb. McIntosh apples, peeled, cored
and thinly sliced (7 cups)
2 T. lemon juice
2 T. granulated sugar
1 T. Butter Buds Sprinkles
4 packets Sweet 'N Low
1 T. all-purpose flour
1 1/2 tsp. ground cinnamon
1/8 tsp. ground allspice
4 sheets phyllo dough, thawed
Nonfat frozen vanilla yogurt (optional)
Preheat the oven to 375F. Spray a 9inch pie pan with nonstick
cooking spray.
In a large bowl, toss the apples with the lemon juice.
In a small bowl, combine the sugar, Butter Buds, Sweet 'N Low, flour,
cinnamon and allspice. Add to the apples and toss to coat.
Lightly spray one sheet of phyllo dough with nonstick cooking spray.
Fold in half and spray again. Place in the pie pan with one edge
hanging over the pan. Repeat the process with the remaining 3 sheets
of dough, overlapping in the pan to cover the bottom completely.
Spoon the apple mixture into the pan. Fold the edges of the dough
over to cover the apples. Spray with nonstick cooking spray. Bake
35 minutes, or until the dough is crisp and the apples are tender
when pierced with a sharp knife. Cool slightly before serving.
Serve with nonfat frozen vanilla yogurt, if desired. Makes 1 (9inch) pie,
8 servings.
Variation
Seven cups of sliced fresh peaches or pears, or fresh blueberries,
may be substituted for the apples.
Per serving (1/8 pie): 115 calories, 1g protein, 29g carbohydrate,
1g fat, 1g saturated fat, 0mg cholesterol, 65mg sodium
Diabetic exchanges: 1/2 starch, 1 1/2 fruit

BROWNIES
1/2 C. light margarine
2 (1 oz.) squares unsweetened chocolate
2/3 C. granulated sugar
2 large eggs
3 T. skim milk
1 tsp. vanilla extract
1 C. all purpose flour
1 1/4 tsp. Sweet 'N Low
1/4 tsp. baking soda
1/8 tsp. salt
1/4 C. chopped walnuts or pecans (optional)
Preheat oven to 350F.
In a medium saucepan melt margarine and chocolate over low heat.
Remove from heat and beat in sugar, eggs, milk and vanilla extract
until well combined. Stir in flour, Sweet 'N Low, baking soda and salt.
Fold in nuts
Spread batter into an 8inch square baking pan sprayed with nonstick
vegetable cooking spray. Bake 20 minutes or until a wooden pick
inserted in the center comes out clean. Cool on a wire rack before
cutting into squares. Makes 16 servings
Per serving: 133 calories, 3 g protein, 17 g carbohydrate, 7 g fat
(2 g saturated fat), 27 mg cholesterol, 113 mg sodium
Diabetic exchanges: 1 starch/bread, 1 1/2 fat

CHERRY PIE
2 (16 oz.) cans pitted tart cherries
(in water no syrup)
1 large box cook & serve sugar free
vanilla pudding mix
1 small box sugar free cherry gelatin
Sugar substitute to equal 4 tsp. sugar
1 baked 9inch pastry shell
Drain cherries, reserving juice. Set cherries aside.
In a saucepan, combine cherry juice and dry pudding mix. Cook and
stir until mixture comes to a boil and is thickened and bubbly. Remove
from heat; stir in gelatin powder and sweetener until dissolved. Stir
in the cherries; transfer to pie shell. Cool completely. Store in refrigerator.
8 servings, 176 calories each, 293 mg sodium, 0 cholesterol,
24 gm carbohydrate, 3 gm protein, 8 gm fat
Diabetic Exchange: 1 starch, 1/2 fruit

COLORFUL CHICKEN STEW
1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, not drained
2 medium potatoes, peeled and cut into 1/2inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 tsp. pepper
1 T. cornstarch
2 C. cold water
In a 5quart crock-pot, combine the first 12 ingredients.
In a small bowl, combine cornstarch and water until smooth. Stir into
chicken mixture. Cover and cook on LOW for 8 to 10 hours or until
vegetables are tender. Serves 10.
Nutritional Analysis: One 1cup serving equals: 123 calories,
209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein,
1 gm fat, 3 gm fiber.
Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch

CHICKEN TACOS
Plan ahead when making this, as it needs to refrigerate 8 hours or overnight
1/3 C. olive or vegetable oil
1/4 C. lime juice
4 garlic cloves, minced
1 T. minced fresh parsley or
1 tsp. dried parsley flakes
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. pepper
4 boneless skinless chicken breast halves (1 1/4 lb.)
6 (8inch) flour tortillas or taco shells, warmed
Toppings of your choice
In a large re-sealable plastic bag or shallow glass container, combine the first
8 ingredients. Add chicken and turn to coat. Seal or cover and refrigerate
8 hours or overnight, turning occasionally. Drain and discard marinade.
Grill chicken, uncovered, over medium heat for 5 to 7 minutes on each side
or until juices run clear.
Cut into thin strips; serve in tortillas or taco shells with desired toppings.
Serves 6.
Nutritional Analysis: One serving (prepared with flour tortillas and without
salt; calculated without toppings) equals: 338 calories, 289 mg sodium,
63 mg cholesterol, 28 gm carbohydrate, 27 gm protein, 12 gm fat
Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat

SHRIMP SCAMPI
8 oz. angel hair pasta
1 3/4 C. low sodium chicken broth
2 garlic cloves, minced
1/4 tsp. salt free lemon pepper seasoning
1/4 C. chopped green onions, divided
1/4 C. minced fresh parsley, divided
1 lb. uncooked shrimp, peeled and de-veined
Cook pasta according to package directions.
Meanwhile, in a large saucepan, combine the broth, garlic, lemon pepper
seasoning and 3 tablespoons each green onions and parsley. Bring to a boil.
Add shrimp; cook for 3 to 5 minutes or until shrimp turn pink. Drain pasta and
place in a serving bowl. Top with shrimp mixture and remaining onions and
parsley. Serves 4.
NUTRITIONAL ANALYSIS: One serving equals: 250 calories, 398 mg sodium,
136 mg cholesterol, 33 gm carbohydrate, 23 gm protein, 2 gm fat.
DIABETIC EXCHANGES: 2 starch, 2 very lean meat, 1/2 vegetable.

Hats off to the Captain for his great recipes post!!

well, here is one for ya:

Easy too: London Broil/Lean
1 Onion
1 bag little carrots
1 can low fat beef
gravy.
one cup water
Put all ingredients in the crock pot on slow cook all day. Cook up some Healthy Harvest egg noodles and pour over. It is delious and low fat and calories. Yummy!!

RIGHT ON THANKS ALOT.PLEASE KEEP THEM COMEING . I AM LOOKING FORWARD TO TRYING ALL OF THEM.

Banana-Raspberry Yogurt Parfait
(makes 4 servings)


2 medium ripe bananas, peeled and cut into small pieces
1 1/2 cups (360 g) plain low-fat yogurt
1 tablespoon (15 ml) spoonable brown sugar substitute
2 tablespoons (30 ml) fresh orange juice
1 cup (113 g) fresh or frozen (no sugar added) raspberries
4 sprigs of mint, for garnish


In a food processor or blender, combine the bananas, yogurt, brown sugar substitute, and orange juice. Process until smooth.
Spoon some of the banana mixture into each of 4 parfait glasses or stemmed goblets. Top each with 1 tablespoon (15 ml) raspberries. Continue to layer yogurt and berries, ending with yogurt.
Garnish with a mint sprig and serve.
Per serving: 132 calories (12% calories from fat), 6 g protein, 2 g total fat (1.0 saturated fat), 25 g carbohydrate, 4 g dietary fiber, 6 mg cholesterol, 67 mg sodium
Exchanges: 2 carbohydrate (1 fruit, 1 skim milk)

Arugula and Radicchio Salad with Creamy Italian Dressing
(makes 6 servings)


1 small bunch arugula leaves
1 small head radicchio, leaves separated
1 small bibb lettuce washed, spun dry and torn into bit size pieces
dressing:
2 tablespoons (30 ml) olive oil
1/2 cup (118 ml) plain low fat yogurt
1 tablespoon (15 ml) fresh lemon juice
1 garlic clove, minced
1/4 teaspoon (1.25 ml) crushed dried oregano
1/2 teaspoon (2.5 ml) crushed dried basil
1/4 teaspoon (1.25 ml) crushed dried thyme
2 tablespoons ( 30 ml) chopped fresh flat-leaf parsley


Place salad ingredients in large bowl.
Mix together all ingredients for dressing.
Toss salad with dressing. Remainder can be stored in air tight container in refrigerator for up to 2 days.
Per serving: 74 calories (56 % calories from fat), 3 g protein, 5 g total fat (0.7 g saturated fat), 6 g carbohydrates, 1 g dietary fiber, 0 mg cholesterol, 36 mg sodium
Diabetic exchanges: 0.5 carbohydrate (1 vegetable), 1 fat

Winter Fruit Salad
(Serves 18)


8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups (500 g) fresh strawberries, stems removed, sliced
2 cups ( 480 ml) fresh orange juice
1 cup ( 240) fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced


Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)

I make this then freeze it in small bags for snacks between meals when when my blood sugar gets low and I need somthing small

Balsamic Strawberries
(makes 4 servings)


2 teaspoons (9 g) sugar
1 tablespoon (15 ml) balsamic vinegar
4 cups (1192 g) quartered strawberries



In a large bowl, stir sugar into balsamic vinegar until sugar dissolves.
Add the strawberries and toss to coat evenly. Let stand at room temperature for 20 minutes, stirring twice.
Spoon into dessert bowls.
Per serving: 61 calories (8% calories from fat), 1 g protein, 1 g total fat (0 saturated fat), 15 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchanges: 1 carbohydrate (fruit)

Fresh Fruit and Flowers
(6 servings)


3 medium apples
1 tablespoon (15 ml) fresh lemon juice mixed with 1/2 cup (120 ml cold water
3 large kiwis
fresh edible flowers such as nasturtiums, violets, etc.


Cut the apples into leaf shaped slices and acidulate them in lemon water until ready to serve.
Slice the kiwis in half. Peel and make into flowers by cutting triangles out around the tops.
Place the apples and kiwis on a dessert plate and decorate with the edible flowers.
Per serving: 69 calories (5% calories from fat), 1 g protein, trace total fat (0 saturated fat), 17 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 2 mg sodium
Diabetic exchanges: 1 carbohydrate (fruit)

Balsamic Strawberries! That sounds so good. I love balsamic vinegar on practically everything (LOL). I can't wait to make this. Thanks!!!!

I'm diabetic too. I just cut back on the potatoes to help keep the carbs low. All spices to taste.... and Matt is my son.

Matts Green Chili Stew


1.Meat- Pork, Beef, or Chicken, approx 2 lbs. Cooked and cubed
2.4 Bullion Cubes (beef or chicken)
3.8 oz Mushrooms chopped
4.4 or 5 diced Potatoes
5.2 lbs Green Chili diced
6.Salt, Pepper, Garlic, Cayenne (garlic can be 4 cloves or other)

Place all in a slow cooker and simmer on low 6 to 8 hours. Corn starch can be used to thicken if necessary.

WOW GUYS THIS IS A GREAT HELP TO ME AND OTHERS I AM SURE, THANK YOU. I AM LOOKING FOR A DIABETIC BANANA BREAD RECIPIE DOES ANYONE KNOW A GOOD ONE? HOW ABOUT PUMPKIN BREAD IN A DIABETIC VERSION?