Yummy food Recipes

Banana Yogurt Pancakes
(makes 18 pancakes)

These pancakes are tender and tasty, sure to be a hit with the children. You can serve them with sugar free syrup, or better yet, sautéed fresh berries or other favorite fruit. Just make sure to count all of your carbohydrates. Add coffee, tea, or skim milk and you have very special breakfast to wake up lazy morning appetites..
2 cups (280 g) unbleached all-purpose flour, sifted
1 packet sugar substitute
1 tablespoon (15 g) baking soda
8 ounces (240 ml) fat free plain yogurt
1 large very ripe banana, mashed
1/2 cup (240 ml) skim milk
1/2 tablespoon (7.5 ml) canola oil
1 teaspoon (5 ml) vanilla extract
4 egg whites, beaten to soft peaks
refrigerated butter-flavored cooking spray
1. Combine the flour, sugar substitute, and baking soda in a large bowl. Stir to combine.
2. Add the yogurt, banana, milk, oil, and vanilla. Stir until just moistened.
3. Gently fold in the beaten egg whites to complete the batter.
4. Lightly coat a nonstick skillet with cooking spray. Working in batches and using a ladle, make 4 inch pancakes. Cook until the bottom is browned and bubbles come to the top of the cakes. Turn and continue to cook until browned. Keep warm while you cook the rest of the pancakes.
Per serving: 76 calories (7% calories from fat), 3 g protein, 1 total fat (0.1 saturated fat), 14 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 236 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch)

Breakfast Banana Split

1/2 medium ripe banana, peeled and cut in half lengthwise
1/4 cup nonfat cottage cheese
1 small navel orange, peeled and sectioned
1/4 cup fresh raspberries
1. Place banana halves in a shallow soup bowl or banana split dish. Top with cottage cheese. Arrange orange sections over and around the cottage cheese.
2. Puree the raspberries in a food processor or blender until smooth. Drizzle over the fruit and cottage cheese. Serve at once.
Per serving: 140 calories (3% calories from fat), <1 gram total fat (0.1 g saturated fat), 9 g protein, 27 g carbohydrates, 4 g dietary fiber, 5 mg cholesterol, 186 g sodium
Diabetic exchanges: 1 very low-fat protein, 2 carbohydrate (2 fruit)


Easy Sticky Buns

1 packet Butter Buds Mix, dry
1/4 cup hot water
3 tablespoons packed light brown sugar
1/2 teaspoon ground cinnamon
1 1/2 tablespoons chopped walnuts
1 package (7.5 ounces) refrigerated biscuits
1. Preheat oven to 375°F. Spray an 8-inch round baking pan with nonstick cooking spray.
2. In a small bowl, combine the Butter Buds, water, brown sugar, and cinnamon. Pour into the prepared pan. Sprinkle with nuts. Arrange the biscuits in a single layer on top of the nuts.
3. Bake 15 to 20 minutes or until well browned. Immediately invert onto a serving plate.
Per serving: 80 calories, 1 g protein, 2 g total fat (<1 g saturated fat), 16 g carbohydrate, 0 cholesterol, 240 mg sodium
Exchanges: 1 carbohydrate (1 bread/starch)


Bagel Pizza



(makes 2 servings)

1 4-ounce (120 g) plain bagel, cut in half
1/4 cup (60 ml) purchased Contadina pizza sauce
1 ounce (30 g) part-skim shredded mozzarella cheese
1. Preheat broiler. Position top oven rack 4 to 5 inches (12.5 to 22.5 cm) below source of heat.
2. Spread each bagel half with 2 tablespoons (30 ml) of the pizza sauce. Sprinkle evenly with the cheese.
3. Place prepared bagels on a baking sheet and broil for 2 1/2 to 3 minutes, until cheese melts and sauce bubbles.
4. Remove from oven and serve to eat out of hand when cool enough to eat.
Note: You can order wonderful bagels online in our Country Store. They keep for months in the freezer and up to several weeks in the fridge.
If your children are small, use a 2-ounce bagel and half of the remaining ingredients.
Per serving (4-ounce bagel): 204 calories (14% calories from fat), 10 g protein, 3 g total fat (1.6 g saturated fat), 34 g carbohydrate, 2 g dietary fiber, 8 mg cholesterol, 379 mg sodium
Exchanges: 1/2 medium fat meat, 2 carbohydrate (2 bread/starch), 1 vegetable
Per serving (2-ounce bagel): 102 calories (14% calories from fat), 5 g protein, 2 g total fat (0.8 g saturated fat), 17 g carbohydrate, 1 g dietary fiber, 4 mg cholesterol, 180 mg sodium
Exchanges: 1 carbohydrate (1 bread/starch), 1 vegetable


Basic Pastry Dough

2 2/3 cups (350 g) unbleached all-purpose flour
1 teaspoon (5 ml) sugar
1 teaspoon (5 ml) grated lemon zest
1/4 teaspoon (1.25 ml) salt
1/2 cup (120 ml) canola oil
6 tablespoons (90 ml) ice water
1 tablespoon (15 ml) cold skim milk
1. In a large bowl, combine flour, sugar, lemon zest, and salt. Add the oil and using a pastry blender or two knives, cut the oil into the flour until the mixture resembles small crumbs.
2. Sprinkle the mixture with the water and milk, tossing lightly with a fork. Gather the dough with your hands and pinch off 1/4 cup (90 g) of the dough; wrap in plastic wrap and refrigerate. Divide the remaining dough into 2 equal portions.
3. Using the back of a spoon or your fingers, press or pat the remaining dough portions evenly into two 9-inch (23 cm) pie pans, evenly covering the bottom, sides, and rim of the pans and taking care not to pat too much dough in the corners.
4. Crimp the rim by pinching the dough into a fluted pattern with your fingers or pressing the floured tines of a fork onto the dough. Chill the pastry shell for at least 30 minutes before filling.
5. Roll out the refrigerated dough between two sheets of lightly floured waxed paper to 1/8 inch (.5 cm) thickness. Using a sharp knife, cut the dough into small leaf shapes, lightly scoring the dough to represent the leaf veins. Transfer leaves to a nonstick baking sheet and bake at 375°F (190°C) for 12 to 15 minutes, until golden brown. Cool and use as directed.

Basic Pie Pastry

1/2 teaspoon (2.5 ml) sugar
1 cup (125 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) grated lemon zest
4 tablespoons (60 g) frozen stick margarine, cut into tiny bits
1 teaspoon (5 ml) cider vinegar (optional)
2 tablespoons (30 ml) plus 2 teaspoons (10 ml) ice water
1. In a food processor, process sugar, flour, lemon zest, and margarine for 5 seconds. Add the vinegar (if using) and water; process for another 5 seconds. Remove dough even if not completely mixed) and press it between 2 sheets of plastic wrap. Pat into a 4-inch (10 cm) circle. Wrap securely and chill for at least 1 hour.
2. Roll dough out on a lightly floured board to 1/8-inch (.3 cm) thickness. Fit loosely into an 8- or 9-inch (20 to 23 cm) pie or tart pan. Fill as directed.
Per serving (pastry only): 109 calories (45% calories from fat), 2 g protein, 6 g total fat (0.9 g saturated fat), 12 g carbohydrates, trace dietary fiber, 0 cholesterol, 67 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat


Brownie Sundae Pie


(Recipe courtesy of Butter Buds ~ 8 Servings)

vegetable cooking spray
2/3 cup sugar
1/4 cup reduced-calorie margarine, melted
1 large egg
2 tablespoons Butter Buds Sprinkles
1 teaspoon vanilla extract
1/2 cup all-purpose flour
1/3 cup European-style unsweetened cocoa powder
1/2 teaspoon baking powder
1/8 teaspoon salt
1/2 cup reduced-calories frozen whipped topping, thawed
1/2 cup sliced bananas
2 tablespoons chopped walnuts
1 1/2 cups nonfat vanilla frozen yogurt (optional)
1. Preheat oven to 350°F. Lightly spray a 9-inch pie pan with cooking spray.
2. In a large bowl, combine the sugar, margarine, egg, Butter Buds, and vanilla until well blended. Stir in the flour, cocoa, baking powder, and salt. Spread in the prepared pan. Bake 20 minutes.
3. Cool on a wire rack. Just before serving, spoon the whipped topping decoratively around the edges of the pie. Garnish with banana slices and walnuts.
4. Cut the pie into 8 wedges and serve with nonfat frozen vanilla yogurt, if desired. (Note if using yogurt be sure to add the extra calories and carbo exchanges -- check the label for specifics).
Per serving: 150 calories, 2 g protein, 4 g fat (1.0 g saturated fat), 28 g carbohydrate, 25 mg cholesterol, 160 mg sodium
Exchanges: 2 carbohydrate (2 bread/starch), 1/2 fat

Chocolate and Vanilla Swirled Cookies

1/2 cup (120 g) margarine, softened
2 tablespoons (24 g) sugar
2 teaspoons (10 ml) vanilla extract
6 tablespoons (90 ml) liquid egg substitute
1 1/2 cups (210 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) baking powder
1/4 cup (60 ml) skim milk, warmed to room temperature
1 teaspoon (5 ml) unsweetened cocoa powder
1/8 teaspoon (0.6 ml) chocolate extract
refrigerated butter-flavored cooking spray
1. Cream margarine, sugar, vanilla, and egg substitute. Beat well. Add flour, baking powder, and 3 tablespoons (45 ml) of the milk. Stir to thoroughly mix. Divide dough into 2 parts.
2. Add cocoa and chocolate extract to one part, stirring until well blended. Chill both halves for at least 1 hour.
3. Working on a floured surface, roll out each part to a rectangle about 3 inches (7.5 cm) wide. Place chocolate part on top of white part, pressing together tightly with a rolling pin.
4. Brush the chocolate dough with remaining tablespoon (15 ml) milk. Roll up like a jelly roll to make a log about 1 1/2 inches (4 cm) in diameter. Wrap in waxed paper and chill until firm, about 2 hours.
5. Preheat oven to 375°F (190°C), Gas Mark 5. Slice cookies 1/8 inch (.5 cm) thick. Place on a nonstick cookie sheet that has been lightly coated with cooking spray.
6. Bake for 8 minutes, until lightly browned. Transfer to a wire rack to cool.
Per 3-cookie serving: 85 calories (53% calories from fat), 2 g protein, 5 g total fat, 8 g carbohydrate, trace dietary fiber, trace cholesterol, 73 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat

Chocolate Wafer ice Cream Sandwiches

1 1/2 pints (3 cups) (680 g) low-fat (98% fat-free) frozen chocolate yogurt (could also use vanilla or strawberry frozen yogurt)
1 9-ounce (270 g) box Nabisco Famous Chocolate wafers
2 cups (226 g) grape nuts cereal
1. Slightly soften the yogurt by taking it out of the freezer for about 10 minutes. Line a shallow metal pan with aluminum foil.
2. Using a 1-tablespoon (15 ml) ice cream scoop place two scoops of the frozen yogurt on a chocolate wafer. Top with another wafer, pressing the wafers together slightly to force the frozen yogurt to the edges. Turn the "sandwich" on its edge and roll in the grape nuts. Place the sandwich in the prepared pan. Quickly repeat, making all 22 sandwiches.
3. Freeze the sandwiches until frozen solid. (This may be done a day or so ahead). Wrap each frozen sandwich individually in foil or plastic wrap. Keep frozen until ready to serve.
4. Take the sandwiches out of the freezer just before serving; pile into a bowl, set over a bed of ice, and serve, letting each guest unwrap their own serving.
Per serving: 116 calories (15% calories from fat), 3 g protein, 2 g total fat (0.9 g saturated fat), 23 g carbohydrate, 2 g dietary fiber, 2 g cholesterol, 168 mg sodium
Exchanges: 1 1/2 carbohydrate (1 1/2 bread/starch)


Country Baked Apple Pie

1 refrigerated ready-to-bake pie crust, about 7 1/2 ounces (225 g)
3 Granny Smith apples, 6 ounces (180 g) each, peeled, cored, and thinly sliced
1/3 cup (6 g) spoonable brown sugar substitute
1 teaspoon (5 ml) ground cinnamon
1 tablespoon (12 g) reduced-fat margarine
pinch of ground mace
pinch of ground nutmeg
1 tablespoon (15 ml) skim milk
1 teaspoon (4 g) granulated sugar
1. Preheat oven to 350°F (180°C), Gas Mark 4. Place pie crust in a 6-inch (15 cm) tart pan or round shallow casserole, letting the dough drape over the sides of the pan.
2. Fill the crust with apple slices. Sprinkle with brown sugar substitute and cinnamon. Dot with margarine. Spindle on mace and nutmeg; fold pastry edges up over the apples.
3. Brush the pastry top with milk and sprinkle with granulated sugar. Bake for 45 minutes, until apple filling is bubbly and crust is golden. Cool slightly and serve.
Per serving: 162 calories (45% calories from fat), 1 g protein, 8 g total fat (3.1 g total fat), 22 g carbohydrate, 1 g dietary fiber, 7 mg cholesterol, 160 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit), 1 1/2 fat

Chicken and Corn Tamale Pie

Crust
olive oil cooking spray
5 1/4 cups (1260 ml) 98% fat free, low sodium canned chicken broth
2 1/4 cups (310 g) stone-ground yellow corneal
1 teaspoon (5 ml) ground cumin
1/2 teaspoon (2.5 ml) salt (optional)
1/4 teaspoon (1.25 ml) cayenne pepper
Filling
1 1/2 pounds (720 g) boneless, skinless chicken breasts, trimmed of all fat and cut into 1-inch (2.5 cm) cubes
1 cup (164 g) fresh or thawed frozen corn kernels
1 medium onion, chopped
1 medium fresh tomato, chopped
2 medium tomatillos, husked and chopped
2 jalapeño chile peppers, seeded and minced
2 large cloves garlic, minced
2 tablespoons (18 g) golden raisins, plumped in 2 tablespoons (30 ml) dry white wine or unsweetened apple juice
1 tablespoon (15 ml) chili powder
1/2 teaspoon (2.5 ml) ground cumin
1 tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml) crushed dried
1/4 cup (60 g) shredded reduced fat Monterey jack cheese
1. Preheat oven to 450°F (230°C), Gas Mark 8.
2. Coat a 10-inch (25 cm) round casserole that's at least 2 inches (5 cm) deep with cooking spray. Set aside.
3. To make crust: In a large saucepan, bring chicken broth to a boil over medium-high heat. Gradually stir in cornmeal, cumin, salt (if using), and cayenne. Reduce heat to medium and cook, stirring constantly, until thickened, 10 to 12 minutes. Immediately spread mixture to a depth of about 1/2 inch (1.25 cm) over bottom and sides of prepared casserole. Set aside.
4. To make filling: Lightly coat a large nonstick skillet with cooking spray. Place over medium-high heat. Add chicken and sauté until brown on all sides, about 5 minutes. Add corn, onion, tomato, tomatillos, jalapeños, garlic, raisins with their liquid, chili powder, cumin, oregano, and cheese. Stir until well blended.
5. Spoon mixture into prepared casserole and bake, uncovered, for 25 to 30 minutes, until crust is golden brown and filling is bubbly. Remove from oven and let stand on a wire rack for 10 minutes before cutting into wedges to serve.
Per serving: 291 calories (11% calories from fat ), 28 g protein, 4 g total fat (0.9 g saturated fat), 37 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 197 mg sodium
Diabetic exchanges: 3 very lean protein, 2 1/2 carbohydrate (2 bread/starch, 1 vegetable)