Super Bowl Chili
Ingredients:
2 teaspoons canola oil
1 medium onion, finely chopped
1 medium red bell pepper, diced
1 teaspoon minced garlic
1 pound each lean ground beef
1 (15 ½-ounce) can black beans, drained and rinsed
2 (14 ½ ounce) cans stewed tomatoes
2 teaspoons chili powder
1 teaspoon cumin
⅛ teaspoon red pepper flakes (or more to taste)
1 tablespoon molasses
1 tablespoon white vinegar
1 tablespoon Worcestershire sauce
½ teaspoon liquid smoke
Directions:
2. Add the garlic and meat and cook, turning to break up the meat, until it is browned.
3. Add the black beans, tomatoes, chili powder, cumin, red pepper flakes, molasses, vinegar, Worcestershire sauce, and liquid smoke. Stir well and simmer for 15 to 20 minutes.
Nutritional Info (per serving):
Calories 230
Carbohydrate 24g (Sugars 10g)
Total Fat 6g (Sat Fat 2g)
Protein 20g
Fiber 5g
Cholesterol 40mg
Sodium 510mg
Food Exchanges: 2 Lean Meat, 2 Vegetable, 1 Starch
Carbohydrate Choices: 1 ½
Additional comments:
This quick-fix chili combines lean meat, black beans, and plenty of vegetables for a super mix of good nutrition and great taste. Feel free to double it and to serve along with chopped red onion, reduced-fat cheese, and light sour cream.
Baked Tortillas
Directions:
Nutritional Info (per serving):
Calories 67
Carbohydrate 14g
Protein 2g
Fat 1g
Saturated Fat (trace amount)
Cholesterol 0mg
Fiber 2g
Sodium 48mg
Potassium 46mg
Calcium 53mg
Diabetic Exchanges: 1 starch
Bean Dip
Ingredients:
4 cups cooked pinto beans
¼ cup chopped onion
½ teaspoon garlic powder
½ teaspoon cumin
⅛ teaspoon oregano
¼ teaspoon salt
Directions:
Nutritional Info (per serving):
Calories 60
Carbohydrate 11g
Protein 4g
Trace Fat
Trace Saturated Fat
Cholesterol 0mg
Fiber 4g
Sodium 34mg
Potassium 206mg
Calcium 22mg
Diabetic Exchanges: 1 starch
Buffalo Chicken Strips & Bleu Cheese Dip
Ingredients:
3 celery stalks, cut into sticks
2 carrots, cut into sticks (or 1 cup baby carrots)
Buffalo Chicken Strips:
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 ½ tablespoons liquid hot pepper sauce (more if you like them HOT)
2 teaspoons vegetable oil
½ pound boneless chicken breasts or tenders, cut into ¼-inch strips
2 teaspoons butter
Dip:
¼ cup nonfat plain yogurt
¼ cup light sour cream
2 tablespoons light mayonnaise
3 tablespoons crumbled bleu cheese
1 teaspoon plain vinegar
Black pepper to taste
Directions:
2. Mix the garlic and onion powders with the hot sauce and set aside.
3. Heat the oil in a large, nonstick skillet. Add the chicken and cook over medium-high heat, stirring frequently, until browned and almost cooked through, about 3 to 4 minutes. Add the hot sauce mix and butter to the pan. Swirl the chicken in the sauce and cook for 1 to 2 additional minutes, or until sauce completely coats chicken.
4. Place the bowl of bleu cheese dip in the center of a platter and surround with the chicken, celery and carrot sticks. Provide toothpicks or small forks to dip chicken into dip.
Nutritional Info (per serving):
Calories 180
Carbohydrate 7g (Sugars 5g)
Total Fat 10g (Sat Fat 4g)
Protein 15g
Fiber 2g
Cholesterol 45mg
Sodium 230mg
Diabetic Exchanges: 2 lean-meat, 1 vegetable, 1 fat
Carbohydrate Choices: ½
Weight Watcher Point Comparison: 4
Citrus Salsa
Ingredients:
4 Roma tomatoes, red, ripe
2 oranges, large, peeled, diced
1 Vidalia onion, large, chopped
2 jalapeno chili, large, seeded and minced
2 tablespoons lime juice, fresh
¼ cup orange juice, fresh
3 SPLENDA® Packets
1 tablespoon cilantro, fresh, chopped
1 teaspoon salt
Directions:
2. Place all ingredients in a large bowl and stir until mixed thoroughly. Allow to stand at room temperature for one hour.
3. Mix and serve. Refrigerate any unused salsa.
Nutritional Info (per serving):
Calories 50
Carbohydrates 12g
Protein 1g
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 410mg
Diabetes Exchanges: 2 Starch
Additional comments:
Note: Serve Citrus Salsa with baked tortilla chips or on top of grilled chicken or fish.
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Classic Spinach Dip
Ingredients:
½ cup light sour cream
½ cup light mayonnaise
¾ cup or 1 Single 8 ounce container plain low-fat yogurt
½ teaspoon minced garlic
2 teaspoons reduced-sodium soy sauce
1 Single 8-ounce can water chestnuts, drained and finely chopped
1 Single 10-ounce package frozen chopped spinach, thawed and squeezed dry
¼ cup parsley, dried
¼ cup dried minced onion
¾ teaspoon dried dill
Directions:
2. Cover dip and refrigerate until served.
Nutritional Info (per serving):
Calories 70
Carbohydrate 4g (Sugars 2g)
Total Fat 4.5g (Sat Fat 1.5g)
Protein 3g
Fiber 1g
Cholesterol 5mg
Diabetic Exchanges: 1 Fat, 1 Vegetable
Carbohydrate Choices: 0
Weight Watcher Point Comparison: 1
Additional comments:
A single quarter cup serving of my favorite grocers spinach dip has 260 calories and 14 grams of fat – and that’s before you add your favorite dippers! I am pleased to say that although it took a couple of tries, I have finally created a touchdown with this reduced-fat version of a party staple.
Quick Refrigerator Sweet Pickles
Ingredients:
5 cups thinly sliced cucumbers
2 cloves garlic, halved
2 cups water
1 teaspoon mustard seed
1 teaspoon celery seed
1 teaspoon ground turmeric
2 cups sliced onions
1 cup julienne-strip carrots
2 cups vinegar
36 packets Equal® or 3 tablespoons plus 1 ¾ teaspoons Equal® for Recipes
Directions:
2. In a medium saucepan combine water, mustard seed, celery seed and turmeric. Bring to boiling. Add Onion and Carrots; cook 2 minutes. Add vinegar; bring just to boiling.
3. Remove from heat; stir in Equal®. Pour over cucumbers and garlic. Cool. Cover and chill at least 24 hours before serving. Store in refrigerator for up to 2 weeks.
Nutritional Info (per serving):
Calories 8
Protein 0g
Carbohydrates 3g
Fat 0g
Sodium 3mg
Food Exchanges: Free
Additional comments:
Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.
Spicy Party Mix
Ingredients:
13 cups freshly popped popcorn
2 egg whites
1 ½ teaspoons Worcestershire sauce
½ cup SPLENDA® No Calorie Sweetener, Granular
2 tablespoons sweet Hungarian paprika
1 ½ teaspoons cayenne pepper (less if you don't like spicy heat)
¾ teaspoon salt
1 ½ cups dry roasted salted peanuts
1 ½ cups whole almonds, toasted
1 cup pecan halves, toasted
2 ½ cups mini pretzels
Directions:
2. Pop popcorn and set aside.
3. Blend egg white, Worcestershire sauce, SPLENDA® Granular, paprika, cayenne and salt in a small mixing bowl.
4. Toss peanuts, almonds, pecans and pretzels together in a large mixing bowl. Add egg white mixture and stir until thoroughly coated. Add popcorn and toss until thoroughly coated.
5. Place on prepared baking pans. Bake for 20 to 25 minutes or until mix begins to get crispy. Remove mix from oven and pour onto parchment or waxed paper to cool. Cool to room temperature before serving.
Nutritional Info (per serving):
Total Calories 150
Calories from Fat 100
Total Fat 11g
Saturated Fat 1g
Cholesterol 0mg
Sodium 130mg
Total Carbohydrate 11g
Dietary Fiber 2g
Sugars 1g
Protein 5g
Additional comments:
Note: Store mix in an airtight container.
Recipe provided by Splenda, Inc., courtesy of Sucralose.org, a service of the Calorie Control Council.
Super Veggie Wrap
Ingredients:
1 cucumber, peeled and thinly sliced
2 small zucchini, thinly sliced
2 carrots, peeled and thinly sliced
4 large white mushrooms, chopped
4 green onions, chopped
1 clove garlic, chopped
4 (10-inch) fat-free flour tortillas
½ C fat-free cream cheese
Directions:
Nutritional Info (per serving):
Calories 302
Carbohydrate 60g
Protein 11g
Fat 4g
Sweet & Spicy Snack Mix
Ingredients:
3 cups crispy rice cereal squares
2 cups toasted O-shaped cereal
2 cups small reduced-fat pretzels
1 cup oyster crackers
1 cup dry roasted peanuts
1 egg white
½ cup SPLENDA® No Calorie Sweetener, Granular
1 tablespoon Worcestershire sauce
½ teaspoon ground red pepper
Directions:
2. Combine first 5 ingredients in a large bowl.
3. Beat egg white until foamy; stir in SPLENDA® Granular, Worcestershire sauce and red pepper. Pour over cereal mixture, tossing to coat.
4. Spray a 15- X 10-inch jellyroll pan with cooking spray; spread cereal mixture in a single layer in pan.
5. Bake for 20 to 25 minutes, stirring every 10 minutes. Cool.
Nutritional Info (per serving):
Total Calories 140
Calories from fat 50
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 290mg
Total Carbohydrate 19g
Dietary Fiber 2g
Sugars 1g
Protein 4g
Exchanges per Serving: 1 Starch, 1 Fat
Additional comments:
Note: Store mix in an airtight container.
Recipe and photograph courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.
