Diabetic Recipes
February 2004

This has been a long, harsh winter for many in the United States. Here are some "comfort foods" that are low in calories, fat and carbohydrates from America's Healthiest Mom, Jyl Steinback.

Spicy Turkey-Pepper Rolls
Not Grandma's Noodle Soup
Crustless Vegetable Quiche
Honey Dijon Salmon
Mad About Meatloaf
Frosted Carrot Bars

Spicy Turkey-Pepper Rolls
Serves:  6
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Separate lettuce leaves and place cup-side up on work surface. Combine Dijon mustard and mayonnaise in small cup; mix until completely blended. Spread each lettuce leaf with mayo-mustard mix; divide turkey and roasted red pepper slices among lettuce leaves. Sprinkle with Italian seasoning and pepper. Roll lettuce leaves (starting at root end) and secure with a toothpick. Wrap individual "lettuce sandwiches in plastic wrap and refrigerate up to 2 days.

Not Grandma's Noodle Soup
Serves:  6
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Combine chicken broth, mushrooms, green onions, tarragon, chervil, parsley and pepper in soup pot; bring to a boil over high heat. Add noodles; bring to a boil over high heat. Reduce heat to medium and cook until noodles are tender, 7 to 9 minutes. Stir in chicken and spinach; cook over medium heat until heated through, 5 to 10 minutes. Freeze leftover soup in covered containers; thaw and reheat on stovetop or in microwave.

Crustless Vegetable Quiche
Serves:  6
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 350°F. Spray 9 X 13 inch baking dish with cooking spray. Spray large nonstick skillet with cooking spray. Pour vegetable broth into skillet and heat over medium high heat. Add onion and cook, stirring frequently, until golden brown. Add broccoli and 2 tablespoons water. Cover and cook, stirring occasionally, until tender, 4 to 5 minutes. Sprinkle flour over broccoli and stir until coated. Cook 3 to 4 minutes, stirring constantly. Spoon broccoli mixture into prepared baking dish. Combine egg substitute, egg whites, skim milk, Parmesan cheese and pepper in medium bowl; whisk mixture until frothy and blended. Pour mixture over broccoli, sprinkle with Bacos, if using. Bake 35 to 40 minutes, until knife inserted in center comes out clean. Serve immediately or cool to room temperature; cover and refrigerate up to 2 days. To reheat: Cover with foil and bake in 350°F oven 25 to 30, until heated through.

Honey Dijon Salmon
Serves:  6
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Line broiler pan with foil and spray with cooking spray. Arrange salmon in single layer in pan; sprinkle salmon on both sides with garlic powder. Combine mustard, honey, lemon peel and pepper in small cup; mix until completely blended. Spread mixture over salmon; cover with plastic wrap and refrigerate 30 to 60 minutes. Heat broiler on high heat; cook salmon 5 to 6 minutes per side, until fish flakes easily with a fork.

Mad About Meatloaf
Serves:  8
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 350°F. Spray loaf pan with cooking spray. Combine all ingredients in large bowl and mix well. Press meat mixture into loaf pan and bake 50 to 60 minutes, until cooked through and browned. If not serving immediately, cool to room temperature. Wrap in heavy-duty foil and store in plastic freezer bags. To serve: Place foil-wrapped frozen meat loaf in 350°F oven 55 to 60 minutes or wrap in plastic wrap and thaw in micro wave. Wrap thawed meat loaf in foil and bake in 350°F 20 minutes until heated through.

Frosted Carrot Bars
Makes 48 pieces
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

Preheat oven to 350°F. Spray 2 (9 X 13 inch) baking pans with cooking spray. Combine egg substitute, egg whites and sugars in large bowl; beat with electric mixer until creamy and fluffy. Add ½ cup crushed pineapple to egg mixture and mix well. Combine flours, baking soda and cinnamon in plastic bag; seal tightly and shake to mix ingredients. Gradually add flour mixture, to egg mixture, alternating with remaining crushed pineapple; mix until ingredients are combined. Fold in carrots and raisins. Divide batter between baking pans; bake 25 to 30 minutes, until knife inserted in centers comes out clean. Cool completely. Combine cream cheese, skim milk, powdered sugar and vanilla extract in small bowl; mix with electric mixer until creamy and smooth. When carrot bars are completely cooled, spread frosting on top. Cover and refrigerate several hours. Cut into squares; wrap in freezer wrap and store in freezer up to 2 months. Thaw at room temperature before serving.