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the recipes
 
 
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  october 97
Just for Kids

Easy Pizza

(makes 1 serving)

1/2of an English muffin
2tablespoons (30 ml) low-sodium tomato sauce
1/8teaspoon (0.65 ml) crushed dried basil
1/8teaspoon (0.65 ml) crushed dried oregano
2tablespoons (14 g) shredded part-skim mozzarella cheese

1.Preheat broiler. Place English muffin on a small baking sheet.
2.Spread tomato sauce over top of muffin. Sprinkle with basil and oregano. Top with cheese.
3.Broil until cheese is brown and sauce is bubbly. Eat at once.

Per Serving:115 calories (23% calories from fat), 7 g protein, 3 g total fat (1.6 g saturated fat), 15 g carbohydrate, 1 g dietary fiber, 8 mg cholesterol, 212 mg sodium
Exchanges:1/2 medium-fat meat, 1 carbohydrate (1 bread/starch)


Yogurt Popsicles

(makes 6 servings)

3cups (708 ml) plain nonfat yogurt
2/3cup (156 ml) no-sugar-added strawberry syrup
1/2cup (83 g) sliced fresh strawberries
6paper cups
6wooden popsickle sticks

1.Blend yogurt and syrup. Lightly mash strawberries with a fork or potato masher.
2.Place paper cups in a muffin tin. Divide the yogurt equally between the paper cups. Add and equal amount of the mashed strawberries to each cup. freeze until slushy, about 30 minutes. Insert a wooden stick into each cup for a handle.
3.Freeze until firm. Peel off paper cups before eating. (Once frozen, store popsicles in a self-sealing plastic bag.)

Per Serving:126 calories (2% calories from fat), 8 g protein, trace total fat (0.1 g saturated fat), 24 g carbohydrate, 1 g dietary fiber, 2 mg cholesterol, 98 mg sodium
Exchanges:2 carbohydrate (1 fruit, 1 skim milk)


Banana Fingers

(makes 1 serving)

1/2of a ripe 9-inch (22.5 cm) banana
1tablespoon (15 ml) fresh orange juice
1/4teaspoon (1.25 ml) ground cinnamon
1slice whole wheat or oatmeal bread, toasted

1.Preheat broiler. With a fork, mash banana with orange juice and cinnamon.
2.Spread on one side of tasted bread.
3.Place under the broiler until bubbling and lightly browned.
4.Cut into small fingers and serve.

Per Serving:132 calories (10% calories from fat), 4 g protein, 2 g total fat, (0.4 g saturated fat), 29 g carbohydrate, 4 g dietary fiber, 0 mg cholesterol, 149 mg sodium
Exchanges:2 carbohydrate (1 bread/starch, 1 fruit)


Animal Crackers

(makes about 59 crackers)

Animal crackers, and cocoa to drink,
That, is the finest of suppers, I think;
When I'm grown up and can have what I please,
I think I shall always insist upon these.
Christopher Morley (1917)

3/4cup (94 g) whole wheat flour
1/4cup (35 g) cornmeal
1/4cup (30 g) grated Parmesan cheese
2tablespoons (30 ml) dehydrated vegetable flakes
1teaspoon (5 ml) baking powder
1/4teaspoon (1.25 ml) salt (optional)
4tablespoons (60 ml) cold reduced-fat margarine
1/4cup (59 ml) skim milk
dash cayenne pepper (optional)

1.In a bowl, combine flour, cornmeal, Parmesan cheese, dehydrated vegetable flakes, baking powder, and salt (if using).
2.Using a pastry blender or two knives, cut margarine into flour mixture until it resembles fine crumbs. Make a well in the center and stir in the milk to form a stiff dough. Gather the dough into a ball and chill, wrapped in plastic wrap, for 15 minutes.
3.Preheat oven to 375°F (190° C). Roll out dough on a lightly floured work surface to 1/8-inch (1/2 cm) thickness. Cut out with small cookie cutters into animal shapes. Transfer cut out crackers to a nonstick cookie sheet. Prick surface with tines of a fork.
4.Bake 4 to 5 minutes, until crackers are lightly browned on the bottom. Using a wide spatula, turn cracker over and bake for another 3 to 5 minutes, until browned on the bottom. Cool on a wire rack.
5.Store in an airtight container.

Per 7-cracker serving:122 calories (40% calories from fat), 6 g total fat (1.4 g saturated fat), 15 g carbohydrate, 2 g dietary fiber, 3 mg cholesterol, 182 g sodium
Exchanges:1 carbohydrate (1 bread/starch), 1 fat


Clown Party Dip

(makes 2 cups)

1cup (236 ml) low-fat (1%) cottage cheese
1/2cup (118 ml) plain nonfat yogurt
6radishes, finely chopped
2small carrots, shredded
2tablespoons (30 ml) chopped parsley
2tablespoons (30 ml) chopped scallions (white part only)
2tablespoons (30 ml) chopped pimento
1teaspoon (5 ml) prepared horseradish
vegetable salt substitute, to taste

1.Using a potato masher or fork, mash cottage cheese to break up curds. Blend in yogurt and remaining ingredients. Mix well.
2.Chill for 1 hour before serving with raw vegetables or fat-free chips.

Per 1/4 cup (59 ml) serving:37 calories (9% calories from fat), 5 g protein, trace total fat (0.2 g saturated fat), 4 g carbohydrate, 1 g dietary fiber, 2 mg cholesterol, 134 mg sodium
Exchanges:1/2 very lean meat, 1 vegetable


Root Beer Float

(makes 1 serving)

1/3cup scoop (78 ml) fat-free no sugar added vanilla frozen yogurt
6ounces (180 ml) sugar-free root beer
2straws

1.Place yogurt in a tall glass.
2.Pour in the diet root beer. Stir lightly to mix. Add the straws and serve.

Per Serving:57 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 13 g carbohydrate, 0 dietary fiber, 0 cholesterol, 55 mg sodium
Exchanges:1 carbohydrate (1 bread/starch)

 

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