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PAMIEKAE SparkPoints: (0)
Fitness Minutes: (859)
Posts: 88
4/14/11 1:24 P

Two recipes that I like and are easy to fix.

#1: Cut up chicken into chunks while you let some olive oil heat in a skillet. Place chicken into skillet and lightly salt, pepper and add some parsley and orageno once the juices from the chicken begin to gather into the bottom of the skillet. Stir periodically. While chicken is cooking, in sauce pan add some spinach pasta or whole wheat pasta and cook as box directs. When chicken is browned on all sides, pour a bag of thawed frozen mixed veggies in with a 3 tbs of water and stir. When pasta is ready drain water out and pour pasta into skillet.

#2: Cut chicken into chunks or can leave whole, can bake in over but I preferr in skillet. When chicken is close to being done, add can of diced italian seasoned tomatoes and let chicken finish cooking while tomatoes heat. In sauce pan cook penne noodles per box directions, drain off water and add to chicken mix.

#3: Season chicken with salt and pepper and bake in oven with a spray of olive oil on pan. In sauce pan heat substitue water with low sodium chicken broth using amount required for amount of rice you need for serving. As heats, add parsley, orageno, basil,rosemary, thyme and garlic. When boiling add rice and cook time required per box and let set with cover on pan. When chicken is close to being done, add seasoned diced tomatoes to pan and let heat as chicken finishes. Place seasoned rice onto plate then place chicken on top with tomatoes scooped up on top. Can add a light sprinkle of shredded cheese or parmesan cheese.

JUANITAMYHADEN SparkPoints: (18,131)
Fitness Minutes: (11,785)
Posts: 1,468
4/13/11 11:27 A

I am looking for a quick and low fat way to fix chicken.Any suggestions?

SHELBSYD SparkPoints: (38,719)
Fitness Minutes: (47,828)
Posts: 1,466
3/26/11 10:52 P

Freeze a banana (no peel)for about 20 minutes. Then put it in the food processor with strawberries or another kind of berry. Blend away. It's like soft serve and so tasty. You can also add yogurt to it. If you don't have a food processor you can blend it with a spoon, just mash it up!

PAMIEKAE SparkPoints: (0)
Fitness Minutes: (859)
Posts: 88
3/15/11 1:27 P

Well can understand what you're going through. My dad had same issue. The following are some idea's and if you like any of them, send me private reply and I'll give you the full recipes rather than take up so much room here.

Scrambled egg whites using no salt butter or one of the many diet butters out there, with finely chopped up spinach added to the eggs and low fat milk or cream in the eggs and can add finely diced tomatoes cooked before until soft before add in egg mix.

Irish oatmeal with no salt butter, cinnamon, nutmeg and cream.

French Toast without edges cut off.

Strawberries mushed then added into yogart or cottage cheese

Banana's mushed and milk poured in with a little cinnamon to add flavor and heat. Is like a breakfast soup.

ASK4JJG Posts: 1,795
3/11/11 9:33 A


posted by: Jacey Reynolds
Sunday, 10 August 2003, at 6:27 p.m.

In Response To: Rec: Smoothies (by Jacey Reynolds)

I have some GREAT smoothie recipes using Splenda for sweetener:


1 c. skim milk
7-9 ice cubes (depending how thick you like it)
1 tsp vanilla
3 or 4 fresh or frozen strawberries
1-1/2 tsp. unsweetened baking cocoa
Approx. 8 or 9 packets Splenda (it sounds like a lot, but you need
it to overpower the bitterness of the cocoa and vanilla)

Put all ingredients in blender until all ice is crushed. This one
is yummy!


1 c. skim milk
7-9 ice cubes
1 tsp vanilla
a few drops of orange extract
approx 7-8 packets Splenda

put it all in the blender and enjoy! Tastes just like an orange


1 c. skim milk
7-9 ice cubes
1-1/2 tsp unsweetened baking cocoa
1-2 drops peppermint extract
7-8 packets Splenda

mix it all up in the blender for a mint chocolate-chip tasting treat!

Each of these smoothies makes 2-3 servings, but the entire blender-full
is only approximately 100-120 calories! Totally guilt free!

ASK4JJG Posts: 1,795
3/11/11 9:30 A

Breakfast Bread Pudding
Prep Time: 20 minutes
Source: Better Homes and Gardens

6 slices cinnamon-swirl bread or cinnamon-raisin bread
Nonstick spray coating
1 1/2 cups fat-free milk
3/4 cup refrigerated or frozen egg product, thawed
3 tablespoons sugar
1 teaspoon vanilla
1/4 teaspoon ground nutmeg
1 51/2-ounce can apricot or peach nectar
2 teaspoons cornstarch

1. To dry bread, place slices in a single layer on a baking sheet. Bake in a 325 degree F oven for 10 minutes, turning once. Cool on a wire rack. Cut into 1/2-inch cubes (you should have 4 cups).

2. Spray six 6-ounce custard cups with nonstick coating. Divide the bread cubes among the cups. In a medium bowl use a rotary beater or wire whisk to beat together the milk, egg product, sugar, vanilla, and nutmeg. Pour the milk mixture evenly over the bread cubes. Lightly press cubes down with fork or back of a spoon.

3. Place the custard cups in a 13x9x2-inch baking pan. Place pan in oven. Carefully pour hottest tap water available into the baking pan around the custard cups to a depth of 1 inch.

4. Bake in a 325 degree F oven for 35 to 40 minutes or until a knife inserted near center comes out clean. Remove the cups from the baking pan. Let stand for 15 to 20 minutes.

5. Meanwhile, for sauce, in a small saucepan gradually stir nectar into cornstarch. Cook and stir over medium heat until thickened and bubbly. Reduce the heat. Cook and stir for 2 minutes more.

6. To serve, loosen edges of puddings with a knife. Invert into dessert dishes. Serve topped with about 1 tablespoon warm sauce. Makes 6 servings.

Nutritional facts per serving
calories: 164 , total fat: 2g , saturated fat: 1g , cholesterol: 1mg , sodium: 189mg , carbohydrate: 28g , fiber: 0g , protein: 8g , vitamin A: 13% , vitamin C: 15% , calcium: 9% , iron: 10% ,

starch: 1diabetic exchange , milk: 1diabetic exchange

ASK4JJG Posts: 1,795
3/11/11 9:21 A

HELP: Healthy Exchanges Lifetime Plan p.281

4 slices reduced-calorie bread, toasted
2 tablespoons Peter Pan reduced-fat peanut butter
2 tablespoons spreadable fruit (any flavor)
1 (4-serving) pkg JELL-O sugar-free instant vanilla pudding mix
2 cups fat-free milk

Spread slices of toast evenly with peanut butter and spreadable fruit. Cut into small cubes. Evenly spoon cubes into four dishes. In a medium bowl, combine dry pudding mix and milk. Mix well using a wire whisk. Pour 1/2 cup pudding mixture over cubes in each dish. Refrigerate at
least 2 hours.
Serves 4 - Each serving equals:

HE: 1/2 Protein, 1/2 Bread, 1/2 Fat, 1/2 Fruit, 1/2 Fat Free Milk,
1/4 Slider, 5 Optional Calories
180 Calories, 4g Fat, 9g Protein, 27g Carbohydrate, 519mg Sodium,
2g Fiber

Diabetic Exchanges: 2 Starch, 1 Meat

Hint: best if made the night before (My note: it truly is better made the night before. I didn't think of it til this morning and just made it and ate it - and it was purty goooood.)

Just think of all the ways you could modify this recipe - you could do banana pudding and bananas - you could do chocolate pudding and bananas .....................

Oh, this is a good desert dish, too.


ASK4JJG Posts: 1,795
3/11/11 9:13 A

Breakfast on the Run

Makes: About 2-1/2 cups (2 Servings)
Source: The New Family Cookbook for People with Diabetes

2 medium-size ripe bananas, peeled
1 cup fat-free milk
1/2 cup plain low-fat yogurt
1/4 cup wheat germ
2 teaspoons pure vanilla extract
2 teaspoons sugar
Pinch of ground nutmeg (optional)


Slice the bananas and freeze overnight. (There should be about 1-1/3 cups sliced bananas.) Place the bananas and remaining ingredients in a blender and blend until smooth.

Nutritional Information Per Serving: (1-1/4 cups)
Calories: 241, Fat: 3 g, Cholesterol: 7 mg, Sodium: 108 mg, Carbohydrate: 45 g, Dietary Fiber: 4 g, Protein: 13 g

Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Skim Milk

ASK4JJG Posts: 1,795
3/11/11 9:04 A

Yield: 4 servings (3/4 cup each)
Source: "Quick and Easy Low-Carb Cooking"


- 2-3/4 cups water
- 1/2 cup quick-cooking grits
- 1/4 teaspoon salt
- 4 slices reduced-fat American cheese
- 1/2 cup fat-free half-and-half
- 1/8 teaspoon cayenne pepper
- Black pepper to taste


In a medium saucepan, bring water to boil over high heat. Stir in grits and salt. reduce heat, cover tightly, and simmer 5 minutes or until most of the liquid has been absorbed.

Remove from heat and stir in remaining ingredients except black pepper. Cover and let stand 2-3 minutes to thicken slightly and allow flavors to blend. Sprinkle lightly with black pepper and serve.

Nutritional Information Per Serving (3/4 cup):
Calories: 136, Fat: 4 g, Cholesterol: 12 mg, Sodium: 469 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 6g
Diabetic Exchanges: 1 Starch/Bread, 1 Lean Meat

ASK4JJG Posts: 1,795
3/11/11 8:59 A

Apple Cream of Wheat

3 tbsp Cream of Wheat (1 minute)
3/4 c skim milk
1/2 apple chopped into bite sized pieces
1-2 tbsp each Splenda and cinnamon (to taste)

Place apples in bottom of bowl, top with Cream of Wheat, milk, Splenda and cinnamon. Microwave
on high for 1 minute, stir and microwave for 1-2 more minutes, until creamy.

For your needs replace apple bits with applesauce.

Edited by: ASK4JJG at: 3/11/2011 (09:07)
IMANI1998 Posts: 41
3/11/11 7:30 A


Edited by: IMANI1998 at: 3/11/2011 (07:32)
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