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
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
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.
Sweet & Crunchy Deli Style Pickles
Ingredients:
7 pickling cucumbers, quartered
1 cup water
½ cup rice vinegar
⅓ cup SPLENDA® No Calorie Sweetener, Granulated
1 tablespoon kosher salt
1 whole clove
1 teaspoon mustard seed
1 teaspoon whole black peppercorns
1 teaspoon peeled, chopped fresh ginger
½ jalapeno pepper, seeded and chopped
2 garlic cloves
Directions:
2. Combine remaining ingredients in a small saucepan. Simmer over low heat until salt dissolves.
3. Pour hot pickling juice over pickles to fill jar. Cover tightly with lid and refrigerate 4 to 5 days before serving. Pickle flavor and sweetness intensity increase over time.
Nutritional Info (per serving):
Calories: 10
Calories from Fat: 0
Total Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 240mg
Total Carbs: 2g
Dietary Fiber: 1g
Sugars: 1g
Protein: 0g
Exchanges per Serving: Free
Additional comments:
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Two Minute Turkey Wrap
Ingredients:
1 (8-inch) flour tortilla (use flavored tortilla if desired)
1 teaspoon horseradish sauce (not pure horseradish)
3 ounces deli-sliced turkey breast
1 slice (⅔ ounce) fat-free American cheese
¼ cup alfalfa sprouts
Directions:
Nutritional Info (per serving):
Calories: 297
Carbohydrate: 27g
Protein: 36g
Fat: 5g
Saturated fat: 1g
Sodium: 414mg
Fiber: 1g
Exchanges per serving: 1 starch, 4 very lean meat, 1 fat
Carbohydrate choices: 2
Chicken & Fruit Kabobs with Mustard-Leek Sauce
Ingredients:
1 pound boneless, skinless chicken breast
2 small bananas
3 medium peaches, pitted
3 medium plums, pitted
Vegetable cooking spray
Curry powder
Mustard-Leek Sauce
Directions:
2. Grill kabobs over medium coals, or broil 6-inches from heat source, until chicken is done, 6 to 8 minutes, turning once. Arrange kabobs on serving plates; spoon Mustard-Leek Sauce over.
Mustard-Leek Sauce
Ingredients:
1 cup chopped leeks or green onions and tops
2 teaspoons olive or vegetable oil
1 cup chicken broth
3 tablespoons Dijon-style mustard
2 teaspoons distilled white vinegar
¼ teaspoon curry powder
¼ teaspoon freshly ground pepper
1 tablespoon cornstarch
2 tablespoons cold water
2 tablespoons Equal® Spoonful™
Directions:
2. Mix cornstarch and water; stir into boiling mixture. Boil, stirring constantly, until thickened, about 1 minute. Remove from heat; let stand 2 to 3 minutes. Stir in Equal® Spoonful™.
Nutritional Info (per serving):
Calories 180
Protein 14g
Carbohydrates 25g
Fat 4g
Cholesterol 32mg
Sodium 208mg
Food Exchanges: 1½ Lean Meat, 1 Fruit, ½ Starch
Additional comments:
Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.
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.
