WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Friday, December 30, 2011

CHICKEN AND NUT PATE'

1 cup pecan halves
1 cup walnuts
2 cloves garlic
1 lb skinless boneless chicken breasts,cooked and coarsely chopped
1 cup mayonnaise (not salad dressing)
2 tbsp minced ginger
1 tbsp reduced-sodium soy sauce
2 tsp Worcestershire sauce
1 tsp white wine vinegar
1/2 cup minced green onions

Process both nuts together in a food processor or blender until coarsely ground; remove nuts and set them aside.

Place the garlic cloves into the processor or blender and pulse about 4 times until minced.  Add the chicken and process until smooth, keeping sides scraped down.  Add the mayonnaise, ginger, soy sauce, Worcestershire sauce, and vinegar; pulse until blended.  Stir in the nuts and the onions.

Place the mixture into a bowl with a lid; cover and chill at least 8 hours.

Serve with assorted whole-grain crackers.

Yield: 3 1/2 cups pate'.

Thursday, December 29, 2011

SPICY OVEN-FRIED CHICKEN LEGS

1/4 cup canola oil
1/2 cup baking mix (such as Bisquick)
1 tbsp paprika
2 tsp Cajun seasoning
1 tsp seasoned salt
1/2 tsp garlic powder
1/4 tsp Italian seasoning
1/8 tsp freshly ground black pepper
10 chicken legs, skinned

Preheat the oven to 450 degrees.
Pour the oil evenly over the bottom of a 15 x 10-inch baking pan; set aside.

In a large bowl combine the baking mix, paprika, Cajun seasoning, seasoned salt, garlic powder, Italian seasoning and black pepper; mix well.  Pour mixture into a paper bag large enough to shake chicken in.

Add the chicken legs, a few at a time according to the size of the bag, and shake bag to coat legs well.  Arrange the legs on the baking pan.

Bake the chicken, turning once during cooking, until the juices run clear when pierced.  This will take around 30 to 40 minutes.

OH-SO-EASY CARAMEL APPLE CIDER

1 cup unsweetened apple juice
2 packets Splenda Coffee Flavors, Cinnamon Spice
1 packet Splenda Coffee Flavors, Caramel

Mix all ingredients together in a large microwave proof mug.  Heat in the microwave until warmed as desired.  Serve immediately.

Wednesday, December 28, 2011

HERB-CRUSTED TURKEY BREAST

1 (3 - 4 lb) fresh turkey breast
2 tbsp butter, melted
1 tsp lemon pepper seasoning
1 tsp Italian seasoning

Preheat oven to 375 degrees.

Completely remove the turkey skin; wash turkey and pat dry.

Mix the lemon pepper and Italian seasonings with the melted butter and brush mixture over the turkey breast.  Place breast on a roasting rack in a shallow pan; cover with a loose foil tent.

Bake the turkey at 375 degrees for 2 1/2 to 3 hours or until a meat thermometer reads 160 degrees.  Remove the foil tent and continue to bake for another 30 minutes or until the meat thermometer reads 170 degrees and the meat is tender.  Remove from the oven and let stand for 10 minutes before slicing.

Yield: 8 servings
Per serving: 140 calories, 2 g fat, 80 mg cholesterol, 29 g protein, 0 g carbs, 70 mg sodium

Note: File Photo

Tuesday, December 27, 2011

VEGETABLE QUESADILLAS

1 tbsp canola oil
1 cup sliced onions
1 cup thin sliced green bell pepper
1 cup thin sliced red bell pepper
1 can (15-oz) black beans, drained and rinsed
1/2 tsp cumin
1/4 tsp ground red pepper
8 whole-wheat tortillas (8-inch size)
1 cup shredded Mexican-style cheese
1/2 cup your favorite salsa
1/4 cup fat-free sour cream

Heat the oil in a large nonstick skillet over medium-high heat.  Add the onions and cook until transparent.  Add the red and green bell peppers, beans, cumin, and red pepper; cook, stirring until the peppers are tender.  Remove skillet from the heat.

In another nonstick skillet over medium heat, place one tortilla.  Add approximately 1/3 cup of the veggie mixture to half of the tortilla.  Sprinkle 2 tablespoons of the cheese over the veggies, fold over and cook until browned on one side.  Turn tortilla and brown second side.  Repeat with the other 7 tortillas.  Serve quesadillas with the salsa and sour cream.

Monday, December 26, 2011

GREEK PASTA SALAD

1 pkg ( 5 to 6-oz) fresh baby spinach
1 can (15-oz) Great Northern beans, rinsed and drained
4-oz crumbled feta cheese
1/4 cup dried tomatoes, cut-up
2 green onions, chopped
2 garlic cloves, minced
1 tsp lemon peel that is finely shredded
2 tbsp lemon juice
2 tbsp extra virgin olive oil
1 tsp oregano
1 tsp thyme
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
12-oz pkg farfalle pasta
Shaved Parmesan cheese

Combine the spinach, beans, cheese, tomatoes, onions, garlic, lemon peel, lemon juice, oil, oregano, thyme, salt and pepper in a large bowl; mix together well.  Cover and let stand at room temperature while cooking the pasta (or up to 2 hours if you want to make it ahead) and stir occasionally.

Cook the pasta according to the package directions.  Drain the pasta and reserve 1/4 cup of the water.  Toss the cooked pasta with the spinach mixture.  Serve while warm or at room temperature.  Top with the Parmesan cheese.

Yield: 6 servings

Saturday, December 24, 2011

FRESH PEAR CRISP

1 cup Splenda Brown Sugar Blend
4 tbsp white whole-wheat flour
1 tsp ground cinnamon
8 cups thinly sliced pears

Preheat oven to 325 degrees.
Lightly spray a 9 x 13-inch baking pan with nonstick cooking spray; set aside.

In a 2-quart mixing bowl, mix the Splenda, both flours, and the cinnamon until blended.  Add the pears and toss to coat well.  Pour the mixture into the prepared pan.

2 1/2 cup quick oats
1/2 cup whole-wheat flour
1/4 cup all-purpose flour
1/2 cup Splenda Brown sugar blend
3/4 cup chopped pecans
1 2/3 cups butter, melted

In a large mixing bowl, combine the oats, Splenda, both flours, and pecans.  Pour in the melted butter and mix well until all the dry ingredients are wet.  Sprinkle the mixture over the pear mixture in the baking pan.

Bake at 325 degrees for approximately 1/2 hour, until the pears are fork tender and the topping is lightly browned.

BROCCOLI RAISIN SALAD

1 bunch fresh broccoli, broken into florets
1/2 cup golden raisins (omit if necessary)
1 small red onion, chopped
1/2 cup fat-free mayonnaise (not salad dressing-too sweet)
1 tbsp vinegar
2 tsp Splenda granular
3 strips cooked bacon, broken into bite-sized pieces
2 tbsp toasted sunflower seeds

Combine the broccoli florets, raisins-if using, and onion in a large bowl. 

In a small bowl combine the mayonnaise, vinegar, and Splenda until well blended.  Pour the dressing over the broccoli, toss to coat, and refrigerate until serving time.  Before serving, toss gently and sprinkle with the bacon pieces and sunflower seeds.

Note: File Photo

Friday, December 23, 2011

SIRLOIN STEAK SALAD

1 1/2 lb sirloin steak approximately 1 1/2-inch thick
1 jar or can (4.5-oz) sliced mushrooms, drained
1 medium green bell pepper sliced into rings
1/3 cup red wine vinegar
1/4 cup canola or olive oil
3/4 tsp salt
1/2 tsp onion salt
1/2 tsp Worcestershire sauce
1/4 tsp pepper
1/4 tsp tarragon
2 garlic cloves, crushed
lettuce
tomatoes

Preheat broiler.  Broil steak 3 to 4-inches from the heating element for approximately 13 minutes per side for medium done.  Adjust cooking time for rare or well done.  Allow to set aside for about 5 minutes.

Cut the meat into 3/8-inch strips.  Arrange the meat in a 13 x 9-inch baking dish.  Place the mushrooms atop the meat; top with the bell pepper rings. 

Combine the vinegar, oil, salt, onion salt, Worcestershire sauce, pepper, tarragon, and garlic; pour over the meat and veggies in the baking dish.  Cover with foil and refrigerate for at least 3 hours.  Spoon the marinade over the meat and veggies a few times.

With a large slotted spoon, remove the vegetables to the lettuce leaves or cups that have been arranged on salad plates.  Arrange the meat atop of beside the lettuce/vegetables.  Add the tomatoes either sliced or cut into wedges, as a garnish.

Yield: 4 servings     

Thursday, December 22, 2011

CHICKEN CASSEROLE WITH ALMOND TOPPING

2 cooked chicken breasts, shredded
1 cup celery
1 cup minute brown rice, cooked according to pkg directions
1 can low-fat cream of chicken soup
1 tbsp lemon juice
1 tbsp minced onion
3/4 cup mayonnaise (not salad dressing)

Preheat oven to 350 degrees.

Mix the above ingredients together until well combined.  Spread mixture in a casserole dish that has been sprayed with nonstick cooking spray.

1/2 cup slightly crushed corn flakes
3/4 cup slivered almonds
1/3 cup butter, melted

Combine the corn flakes and almonds; stir in the melted butter.  Sprinkle mixture over the top of the casserole.

Bake at 350 degrees for 45 to 60 minutes until the casserole is bubbly and the topping is lightly browned.

Note:  By using brown rice and almonds with the chicken in this casserole, it becomes diabetic-friendly.  Avoid using white rice and do not replace mayonnaise with salad dressing as it has added sugar.

Wednesday, December 21, 2011

BAKED RICE AND CHEESE

3 cups cooked brown rice
2 cups low-fat shredded cheddar cheese
2 tbsp finely choped green bell pepper
2 eggs, beaten
1 1/4 cups milk
1 tsp salt
freshly ground black pepper to taste
1/2 cup whole-grain bread crumbs
1 tbsp melted butter

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking pan with nonstick canola cooking spray. Alternate layers of rice, cheese, and green pepper until all are used.

Combine the eggs, milk, salt and pepper in a bowl and mix well. Pour the egg mixture over the layers.

In a small bowl combine the bread crumbs with the butter and sprinkle the crumbs over the casserole.

Bake at 350 degrees for approximately 45 minutes until lightly browned.

Serves 6.

Tuesday, December 20, 2011

STAIR EXERCISE

If at all possible, a diabetic should always take the stairs rather than an elevator or escalator.  One of the keys to diabetic exercise is to make it a part of your everyday life.  While that doesn't have to mean an hour a day at the gym, it does mean you should find the simple ways to get exercise.  Stairs are a very good way to do that.

Sunday, December 18, 2011

CHEESECAKE BARS

CRUST:
6 whole graham crackers, finely ground
2 teaspoons Splenda Brown Sugar Blend
2 tbsp butter, melted

Preheat oven to 350 degrees.
Spray a 9-inch square baking pan with nonstick cooking spray and set aside.

In a small bowl mix the graham cracker crumbs with the Spenda blend.  Add the melted butter, stirring until the crumbs are moistened.  Press the crumbs evenly onto the bottom of the prepared baking pan.  Bake about 5 minutes; set aside to cool.

FILLING:
2 pkgs (8-oz each) reduced-fat cream cheese, softened to room temperature
1 pkg (8-oz) fat-free cream cheese, softened to room temperature
1 cup Splenda granulated
2 tsp vanilla extract
2 large eggs
1/4 cup egg substitute
2 tbsp flour
1/2 cup reduced sugar raspberry  or strawberry  presrves
2 tablespoons water

Beat the cream cheeses, vanilla extract, and Splenda with an electric mixer until smooth.  Beat in the eggs, 1 at a time, then add the egg substitute.  Mix in flur until well combined.  Pour batter over the crust. 

Bake at 350 degrees for approximately 25 minutes.  Remove from oven and cool for 5 minutes.

Heat the preserves and water in a small saucepan, stirring constantly, until the preserves are melted.  Spread over the filling, cover and chill in refrigerator for 4 hours before cutting into bars.

Yield: 25 bars
Per serving of 1 bar:  84 cal, 4 g protein, 7 g carbs

Saturday, December 17, 2011

SPLENDA BANANA STRAWBERRY SHAKE

1 large ripe banana, sliced
5 pkts Splenda
1/2 cup low-fat milk
1 1/4 cups frozen unsweetened strawberries

Put all ingredients into a blender container.  Blend on medium until smooth.

To serve pour into two glasses.  Garnish with a strawberry, if desired.

Friday, December 16, 2011

MINIATURE VANILLA PEAR TARTS

1 pkg (6-count) miniature graham cracker tart shells
1 pkg (3.4-oz) sugar-free French vanilla instant pudding mix

Make the pudding according to package directions for pie filling.  Divide evenly among the six tart shells.  Refrigerate until serving time.

1 1/2 to 2 cup fresh pears, diced
1 tbsp water
1/4 cup + 2 tbsp Splenda granulated
1 tbsp ground cinnamon
drop of almond extract

Sugar-free whipped topping for garnish

Place the fresh pears, water, Splenda, and cinnamon in a saucepan; stir to blend well.  Cool slowly on medium low heat, stirring frequently, for 5 minutes.  Lower heat to simmer and simmer until the pears are tender and the liquid is syrupy.  Remove from heat and stir in the almond extract.  Allow to cool completely.

To serve, top the tarts with the pears and top with a spoonful of whipped cream.  Sprinkle with a dash of cinnamon, if desired.



Thursday, December 15, 2011

PORK PICCATA

1 (1 lb) pork tenderloin
3 tbsp flour
2 tsp lemon pepper
2 tsp olive oil
1/4 cup white cooking wine
1/4 cup lemon juice
very thin lemon slices for garnish
4 tbsp drained capers for garnish

Slice the tenderloin into 8 equal pieces and place pieces between sheets of plastic wrap.  Pound each piece until only 1/8-inch thick.  Dust lightly with the flour and sprinkle with the lemon pepper.

Pour the olive oil into a skillet over medium-high heat.  Quickly saute meat, about 4 minutes per side until golden brown.

Add the wine and lemon juice to the skillet; shake skillet gently and cook 2 minutes until the sauce is slightly thickened.

Garnish with the lemon slices and capers to serve.

Wednesday, December 14, 2011

CREAMY ITALIAN CHICKEN PIZZA

1 portion of the whole grain pizza crust recipe on this blog
1/3 cup light Alfredo sauce
1/4 tsp crushed rosemary
1 cup shredded (or chopped) cooked chicken
2 Roma tomatoes, sliced thin
1 small zucchini, sliced thin
3/4 cup shredded mozzarella cheese
1/4 cup small fresh basil leaves
cornmeal

Preheat oven to 425 degrees.
Sprinkle a small amount of cornmeal over the bottom of a 12-inch round pizza pan; set aside.

Roll out the pizza dough on a lightly floured surface. Place dough on pizza pan and prick with a fork.  Bake the dough for 6 to 8 minutes until lightly browned.

Combine the crushed rosemary into the Alfredo sauce and spread to within an inch of the edges of the crust.  Top sauce with the chicken, tomatoes, and zucchini then sprinkle with the mozzarella cheese.  Bake at 425 degrees for 8 to 10 minutes or until the veggies have softened and the cheese is melted.  Before serving sprinkle the fresh basil leaves over the top.

Yield: 4 servings
Per serving: 310 calories, 33 g carbs, 24 g protein

Tuesday, December 13, 2011

KIDS AND FAST FOOD, OBESITY, AND DIABETES

I am stepping out of the norm here and writing about kids and fast food.  Now understand, I am not against fast food for children.  Just this past Saturday I bought my 7-year-old granddaughter a McDonald's happy meal while we were out enjoying some Christmas activities.  But that is not something we do on a regular basis.  Having said that, I recently saw a study from about a year ago that said 30% of our kids eat fast food everyday.  Another said that a survey of 4th graders in one of our nations large cities said that nearly 50% were overweight.  Might there be a correlation between the two?  I think so.

What concerns me even more is the number of these children who will be facing diabetes later, if not already.  Please do not feed your children fast food everyday.  If they are overweight, make small subtle changes in their diets to help them lower their weight.  Remove a lot of the snack foods from your home and replace them with whole-grain crackers, fresh fruit that is easy for kids such as grapes, bananas, etc, and fresh produce such as baby carrots, etc.  Healthy, unsalted, nuts can also he a good idea.  And remember all things in moderation.

I am not a fan of Mrs. Obama and some of the crazy ideas about school lunches.  My daughter used to be an elementary school lunchroom manager.  When they had to replace some of the foods with fresh fruit, their trash cans were full of apples, bananas, etc.  I am also against banning toys in happy meals, etc.  We can control what our kids eat better than we do.  And it starts when they are young.  Don't reward behaviour with food.  Refrain from buying the heavily coated sugar cereals; teach your youngsters to eat healthy cereals.  There is much we can do to protect our children and grandchildren from this hideous disease known as diabetes!

Monday, December 12, 2011

SPICED PUMPKIN BAKE

2 cans (15-oz each) pumpkin
4 tbsp Splenda Brown Sugar Blend
1/4 cup butter
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
1/4 cup chopped toasted pecans

Preheat oven to 350 degrees.

In a medium saucepan combine the pumpkin, 3 tablespoons of the Splenda Brown Sugar Blend, butter, cinnamon, nutmeg, and ginger; cook over medium heat, stirring occasionally, until the mixture comes to a boil.  Reduce the heat to low and cook for 1 to 2 minutes.  Pour the hot pumpkin mixture into an ungreased 1 1/2-quart casserole dish.

In a small bowl combine the remaining 1 tablespoon of Splenda Brown Sugar Blend with the pecans; sprinkle over the pumpkin.

Bake at 350 degrees for 5 to 10 minutes until browned and heated through.

Saturday, December 10, 2011

CAJUN-STYLE SHRIMP

1 lb extra large peeled shrimp
1 tbsp lime juice
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp thyme
1/4 tsp salt
1/4 tsp red pepper
couple grinds of freshly ground black pepper
lime wedges for garnish

In a bowl big enough for tossing, toss the shrimp with the lime juice. 

Mix the garlic powder, onion powder, thyme, salt, red and black peppers together.  Sprinkle mixture over the shrimp then toss to coat well.

Spray a large skillet with nonstick cooking spray and heat until hot.  Add the shrimp and cook, stirring constantly, for about 3 minutes until the shrimp are pink.  Using a large spoon, remove the shrimp to a serving platter.  Cover and chill for at least an hour.

To serve, garnish platter with limeor lemon wedges.

Yield: 12 to 15 appetizes

Note: File Photo

Thursday, December 8, 2011

WALNUT STUFFED CHICKEN BREASTS

12 boneless skinless chicken breast filets
1 1/2 cups shredded Cheddar cheese
1 cup chopped walnuts
1 cup fresh whole-grain bread crumbs
1/4 cup finely chopped onion
1 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
1/2 cup whole wheat flour
6 tbsp butter
3 cups chicken broth
1 cup white cooking wine
1 cup water
1/4 cup chopped parsley

Rinse chicken breasts and pat dry.  Pound between two sheets of waxed paper until 1/4-inch thick.

In a bowl combine the cheese, walnuts, bread crumbs, onion, salt and pepper; mix together well.

Spoon the walnut mixture onto the chicken breasts, spreading to within a 1/2-inch of the edges.  Roll each up jelly roll style from the narrow ends.  Secure with toothpicks.

In a shallow plate combine the all-purpose and whole-wheat flours.  Coat the chicken rolls completely with the flour mixture.  Allow to stand for 10 minutes.

Melt the butter in a large skillet over medium high heat.  Brown the chicken rolls lightly then add the chicken broth, wine, and water.  Cover and simmer over low heat for 20 minutes.  Remove the chicken to a warm platter with elevated sides.  BE SURE TO REMOVE ALL TOOTHPICKS!

Increase heat under skillet to medium-low, add chopped parsley and cook until liquid is reduced to desired consistency.  Pour over the chicken to serve. 

Yield: 12 servings.

HOMEMADE CELERY SEED DRESSING

1 garlic clove
1 tsp salt
2 tbsp lemon juice
1/3 cup olive or canola oil
1/2 tsp celery seed
3/4 tsp dry mustard
1/2 tsp paprika
1/4 tsp Splenda Granulated
1/4 tsp black pepper

1 small jar with a lid.  A jelly jar works well.

In a jar mash the garlic clove with the salt.  Add the lemon juice, oil, celery seed, mustard, paprika, Splenda, and black pepper.  Place lid on jar and shake well to blend.

Refrigerate.

Shake well before using on your favorite salad.

Yield: 1/2 cup

Wednesday, December 7, 2011

PEPPERED TENDERLOIN ROAST

1 (3 to 4 lb) beef tenderloin, trimmed
5 cloves of garlic, minced
2 tbsp finely chopped fresh rosemary
1 tsp salt
1 1/2 tsp freshly ground black pepper
2 tbsp olive or canola oil
1 1/4 cups beef stock/broth

In a small bowl, combine garlic, rosemary, salt, and pepper.  Rub this spice mix over the tenderloin; wrap tightly in plastic wrap and refrigerate tenderloin for at least 4 up to 48 hours.

To prepare roast:
Preheat oven to 425 degrees while roast stands at room temperature.

Heat the olive or canola oil in a large Dutch oven for 4 to 5 minutes per side.  Place a meat rack in the Dutch oven and place the tenderloin on the rack.

Bake the tenderloin, uncovered, for approximately 15 minutes per pound.  Meat thermometer inserted into the thickest part of the tenderloin should read 135 degrees for rare or 155 degrees for medium.  Remove from the oven and let set while the temperature rises another 5 degrees.  Then allow to stand for 15 minutes before slicing.

Stir the beef stock or broth into the pan drippings and cook until reduced to about 3/4 cup.  Strain into a serving bowl or gravy boat and serve with the tenderloin.

Tuesday, December 6, 2011

BREAKFAST IN A HURRY

When you have a busy morning and have to rush to get something healthy down, you can get by with the following:
1 100% whole-wheat mini bagel*
1 tbsp peanut butter
1 orange

Spread the peanut butter on the mini bagel.  Eat with the orange.

*If you do not have a mini bagel, eat only half of a larger one.

This breakfast has approximately 45 grams of carbs to 17 grams of protein making it okay for diabetics. 

I do not recommend this on a daily basis but it is perfectly okay from time to time.

Monday, December 5, 2011

APPLE CRANBERRY PIE

Pastry for a two-crust pie
1/2 cup Splenda Granulated
1 tbsp whole-wheat flour
1/2 tsp ground cinnamon
4 large (5 to 6 medium) Granny Smith Apples, peeled and sliced
1 cup coarsely chopped cranberries

Preheat oven to 400 degrees.
Line a 9-inch pie plate with half the pastry; set aside.

In a large bowl, combine the Splenda, flour, and cinnamon blending well.  Add the apples and cranberries, tossing gently to coat completely.  Pour the mixture into the pastry lined pie plate.

Top the filling with a second pastry sheet.  Trim edges of pastry and fold under; crimp to seal.  Cut a couple of slits in the top pastry or pork several times with the tines of a fork so steam can escape.

Bake pie at 400 degrees for 40 to 50 minutes until the crust is golden brown and filling is bubbly.  If necessary, cover the edges with a rim of aluminum foil or a pie crust shield to prevent over-browning.

Allow to cool on a wire rack approximately 1 hour before cutting to serve.

Yield: 8 servings.


Saturday, December 3, 2011

APPLE-RICE PUDDING

1 3/4 cups water
1/8 tsp salt
1/2 cup uncooked long grain brown rice
1 medium (3/4 cup) Golden Delicious apple, chopped (do not peel)
1/2 cup fat-free milk
2 tbsp honey
2 tbsp dried cranberries, chopped
cinnamon for garnish, optional

In a heavy 2-quart saucepan with a lid, bring the water to a boil; add the rice and salt.  Cook, covered, over low heat for 40 to 45 minutes until the water is absorbed.  Stir occasionally during cooking.

Stir in the apple, milk, honey, and cranberries.  Cook, uncovered, 10 to 15 minutes until pudding is slightly thickened and creamy; stirring occasionally.

This pudding is delicious served warm or chilled.

Note:  Cinnamon is optional but remember that cinnamon is a blood sugar stabilizer and should be used regularly in your diet.


Yield: 6 servings of 1/3 cup each.
Per serving: 100 calories, 1 g fat, 61 mg sodium, 23 g carbs, 1 g fiber, 2 g protein (note: this is not a good carb to protein ratio and should be part of a meal that has more protein.)
Exchanges: 1 starch, .5 carb, 1.5 carb choices