One muffin equals 282 calories, 7 g fat (3 g saturated fat), 46 mg cholesterol, 248 mg sodium, 50 g carbohydrate, 3 g fiber, 6 g protein.
- all-purpose flour
- whole wheat flour
- sugar
- baking powder
- ground cinnamon
- salt
- egg
- fat-free milk
- chopped peeled tart apples
- TOPPING:
- reduced-fat granola cereal
- chopped walnuts
- brown sugar
- ground cinnamon
- fat-free milk
One slice equals 144 calories, 5 g fat (3 g saturated fat), 38 mg cholesterol, 267 mg sodium, 23 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 1-1/2 starch.
- all-purpose flour
- grated Parmesan cheese
- salt
- baking powder
- baking soda
- eggs
- buttermilk
- sugar
- shredded peeled zucchini
- grated onion
Calories: 284, Sugars: 2g, Fat: 16g, Sodium: 503mg.
- seasoned salt
- paprika
1 cup equals 195 calories, 9 g fat (4 g saturated fat), 23 mg cholesterol, 520 mg sodium, 21 g carbohydrate, 2 g fiber, 10 g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable, 1 fat.
- water
- reduced-sodium chicken broth or vegetable broth
- diced peeled potatoes
- sodium-free chicken bouillon granules or 3 vegetable bouillon cubes
- reduced-fat mayonnaise
- reduced-fat Swiss cheese
- mashed potato flakes
- pepper
- 6oz package long grain wild rice
- lemon juice
- butter or margarine
- chicken or vegetable stock
- Tbs. unsalted butter
- Tbs. canola or grapeseed oil
- wild rice or 2 cups short-grain brown
- 1⁄2 cup dried cranberries
- bay leaf
- fresh thyme sprigs or 1⁄4 tsp. dried thyme,
- crumbled
- 1⁄4 cup minced fresh flat-leaf parsley
- extra-virgin olive oil
- finely shredded unsweetened coconut
- basmati rice
- water
- coarse salt
One serving (1 cup) equals 199 calories, 3 g fat (trace saturated fat), 0 cholesterol, 457 mg sodium, 38 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 2 starch, 1 vegetable.
- water
- reduced-sodium soy sauce
- reduced-sodium chicken bouillon granules or 1-1/2 vegetable bouillon cubes
- uncooked brown rice
- chopped fresh cauliflower
- chopped fresh broccoli
- chopped onion
- canola oil
- dried thyme
- baking potatoes slice very thin
- salt
- ground nutmeg
Per serving: 218 calories, 14g fat, no cholesterol.
- Idaho potatoes.
- canola or olive oil.
- white-wine vinegar.
- sugar.
- freshly ground white or black pepper.
- dry mustard.
- chopped flat-leaf parsley.