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Compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

Bizcochitos (Cookies)

¼ cup plus 1 tablespoon. margarine,
softened 1 ¾ cups sifted cake flour
2 teaspoon anise seeds
¾ cup plus 2 teaspoon sugar divided 1 teaspoon baking powder
1 egg 1/8 teaspoon salt
1 teaspoon vanilla extract ½ teaspoon ground cinnamon

Makes 4 dozen cookies

-Cream margarine; gradually add ¾ cup sugar, beating at medium speed with electric mixture until mixture is light and fluffy. Add egg and vanilla, beat well.

-Combine cake flour and next three ingredients, and add to the creamed mixture, stirring until well combined.

-Shape dough into a ball, and wrap in heavy-duty plastic wrap. Freeze for 40 minutes. Remove plastic wrap. Roll dough to a 1/16th inch thickness on a lightly floured surface. Cut with a 2-inch round cutter. Place on cookie sheet.

-Combine remaining 2 teaspoon sugar and cinnamon, sprinkle on top of cookies.

-Bake at 350 degrees for 10 minutes. Cool on wire rack. Store in airtight container.

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Compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

Apple Cake

¾ cup brown sugar ½ teaspoon salt
½ cup vegetable oil 1 teaspoon baking soda
1 teaspoon vanilla 1 ½ teaspoon cinnamon
1 egg ¼ teaspoon nutmeg
1 egg white 4 cups delicious apples, peeled and cut into chunks
¾ cup all-purpose white flour ½ cup chopped walnuts
1 cup whole-wheat flour vegetable oil spray

Makes 12 slices
-Preheat oven to 350 degrees. grease an 8-inch springform pan with vegetable oil and spray and dust with flour.
-In an electric mixer, beat together brown sugar and sunflower oil. Add vanilla, egg, and egg white, and beat until smooth. Add flours, salt, baking soda, cinnamon, and nutmeg, and beat until smooth.
-With a larger spoon or rubber spatula, mix in apples and walnuts. The batter will be very sticky and stiff. Spoon batter into pan and bake to 50-60 minutes, or until a cake tester comes out clean.

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Compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

Sweet Potato Bake

6 large sweet potatoes ½ teaspoon grated orange peel
2 tablespoon orange juice 2 tablespoon margarine
2 tablespoon brown sugar ¼ teaspoon cinnamon
½ teaspoon salt ½ to ¾ cup skim milk
2 egg whites 2 apples, chopped

Makes 8 ½-cup servings

Boil whole potatoes in water for 25 to 35 minutes. Drain, peel, and cut up. Mash potatoes. Add orange peel, orange juice, brown sugar, margarine, salt and cinnamon.
Add egg white and ½ cup of milk. Beat until fluffy (add more milk if needed). Add apples and mix well.
Pour into 1-quart casserole sprayed with vegetable oil spray. Cover and bake in 350 degree oven for 45 minutes.

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Compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

Wild Rice-Apple Salad

2 cups cooked wild rice 3 tablespoon fresh lime juice
2 cups cooked brown rice 1 teaspoon dried spearmint
1 cup chopped Red Delicious apple, with skin 1 tablespoon vegetable oil
1 cup frozen green peas, thawed 1 ½ teaspoon grated orange rind
½ cup unsweetened orange juice 1/8 teaspoon black pepper

Makes 6 one-cup servings
-- Combine rice, chopped apple, and peas in a bowl.
-- Combine orange juice and next five ingredients in a bowl. Stir well.
-- Pour over rice mixture. Chill for two hours before serving.

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Compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

"Refried" Bean Dip

1 can (16 oz.) vegetarian refried beans
1 teaspoon garlic powder
½ cumin
½ oregano
2 tbsps. coarse ground red chile
¼ cup finely chopped onion
½ cup chopped green chile
Makes 2 ¾ cups
- In medium sauce pan combine beans, garlic powder, cumin, oregano, and red chile. Heat over medium flame until mixture bubbles, stir occasionally.
- Remove from heat. Add onion and green chile, and mix well.
-Serve warm or cold with SlimChips.

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Compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

green Chile Dip

1 pint (16 oz) low-fat cottage cheese 1 tablespoon garlic powder
2 teaspoon lemon juice ½ teaspoon ground cumin
2 cups non-fat plain yogurt 1 tablespoon oregano
1 cup frozen green chile, defrosted and drained 1 teaspoon black pepper 1 teaspoon chile powder

Makes about 5 cups
- Mix cottage cheese and lemon juice in blender or food processor until smooth.
- Add yogurt to cottage cheese mixture and blend well.
- Defrost green chile and drain well, saving chile juice.
- In mixing bowl, combine cottage cheese mixture, chile, garlic powder, cominos, oregano, and pepper. Gently stir until mixed well. If too stiff, add a few tablespoons of green chile juice and stir.
- Chile mixture for at least two hours before serving.
- Right before serving, sprinkle chile powder on top. Serve with slices of carrots and jicama, and SlimChips.

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compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

Northwest Harvest Bars

¼ cup margarine ½ teaspoon cinnamon
2/3 cup brown sugar ½ teaspoon nutmeg
2 tablespoon hot water ½ teaspoon ground ginger
2 egg whites and 1 whole egg ¼ teaspoon baking soda
¾ cup flour 2/3 cup canned pumpkin
½ teaspoon baking powder ½ cup raisins
¼ teaspoon salt ½ teaspoon vanilla
Vegetable oil spray

Makes 16 bars (about 2 ¼ by 2 ¼ inches).
-Preheat oven to 350 degrees. Spray a 9-inch square baking pan with vegetable oil spray.
-In a large saucepan, melt margarine over a low heat. Remove from heat and stir in brown sugar and water. Beat in egg whites. Stir in pumpkin, raisins and vanilla. Add dry ingredients and mix until well blended.
-Pour into prepared pan and bake 25-30 minutes. Cool and cut into bars.

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compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

Pumpkin Bread Pudding

8 slices whole wheat bread
1 cup egg substitute
2 ¼ cups skim milk
1 can (16 oz.) pumpkin
1 cup brown sugar
1 ½ teaspoon cinnamon
1 ½ teaspoon pumpkin pie spice
½ teaspoon nutmeg
1 teaspoon vanilla
¾ cup raisins
Makes 12 ½-cup servings
-Preheat oven to 37 degrees.
-Crumble bread by hand, or make crumbs in a blender or food processor.
-Combine egg substitute, milk, pumpkin, brown sugar, cinnamon, spices and vanilla. Add raisins and combine with bread crumbs in a lightly oiled 2-quart casserole dish.
-Set 2-quart casserole dish in a larger baking dish filled partially with hot water. Bake one hour or until knife inserted in center comes out clean.
-Serve with Yogurt Dessert Sauce.

Yogurt Dessert Sauce
2 cups plain low-fat yogurt
1 teaspoon vanilla extract
¼ cup sugar
Makes about 2 cups, enough topping for 8 servings.
-Combine all ingredients and stir well.

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compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

Turkey gravy

1 tablespoon margarine
3 tablespoon all-purpose flour
1 cup low-sodium chicken broth
1 cup defatted turkey drippings
¼ cup Chablis or other dry white wine
¼ teaspoon salt
Makes 2 1/3 cups of gravy

Melt margarine in a medium-sized saucepan over medium heat.
Stir in flour, cook one minute stirring constantly with a whisk.
gradually add broth, drippings, wine, and salt, stirring constantly.
Bring to a boil, stirring constantly. Reduce heat, and simmer, uncovered, until slightly thick.

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compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

Indian Corn Casserole

2 cups frozen corn kernels, divided 1 teaspoon chili powder
¼ cup skim milk ¼ teaspoon salt
3 cups grated zucchini ½ teaspoon black pepper
1 cup minced onion 2 (15 ½ ounce) cans black beans, drained
½ cup chopped green chili About 15 dried corn husks
½ cup all-purpose flour
1 teaspoon ground cumin Vegetable spray

Makes 6 1-cup servings

Soften dried corn husks in simmering water for about 20 minutes.
Simmer ¼ cup of corn in skim milk for 5 minutes. Remove from heat and let cool.
Blend corn and milk mixture in blender or food processor for about 2 minutes, or until creamy.
Add to rest of corn and mix well. Set aside.
Combine zucchini, onion, and chile in large nonstick skillet. Cover and cook over medium-low heat for 10 minutes, stirring occasionally.
While zucchini mixture is cooking, remove corn husks from hot water and pat dry. Line a two-quart baking dish with husks, allowing excess to extend over sides of dish. Spray husks with vegetable spray to prevent mixture from sticking when baking.
To zucchini mixture add flour and next ingredients, stir well. Add corn and beans, stir well. Cook, uncovered, over medium heat 4 minutes, stirring frequently.
Spoon mixture into baking dish. Fold free ends of husks toward center of baking dish. Cover top of mixture with any extra husks, overlapping.
Bake at 325 degrees for 25 minutes.

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compiled by A S U Diabetes Program
Raylene McCalman, M. S. and Ruth Bear, M. S., R. D. Healthful Holiday Cooking CookBook
Albuquerque Service Unit

Anytime Pumpkin Muffins

1 1/3 cups oat bran 2 egg whites
1 cup rolled oats 2 tablespoon corn oil
1 1/4 cup skim milk 1/2 cup raisins
3/4 cup whole wheat flour 2 teaspoon baking powder
1/2 cup brown sugar 1/2 teaspoon salt
2 teaspoon cinnamon Vegetable oil spray
1/2 teaspoon nutmeg
1/2 teaspoon ginger
3/4 cup canned pumpkin

Makes 12 muffins
Preheat oven to 400 degrees
Combine oat bran, rolled oats and milk in bowl.
In separate bowl, mix flour, brown sugar, baking powder, salt and spices.
Blend pumpkin, egg whites, oil and raisins in a third bowl, and then add to the oat-milk mixture. Add in the flour sugar mixture and stir in contents just until moist.
Spray 12 muffin pan cups with vegetable oil spray and divide the batter equally among them. Bake 20 to 25 minutes, or until lightly browned.

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Nonie Woolf, R D, M P H, C D E
Cooking for good health
Blackfeet Diabetes Program
Browning, Montana

Apple Dumpling

One serving is 1 Dumpling; Calories: 106; Protein: 2gram; Fat: 3gram; Carbohydrate: 18gram;
Sodium 153milligram

Oven temperature: 350°F
INGREDIENTS 8 SERV PREPARATION
Preheat oven to 350°
Ready-to-bake crescent rolls 1 Package (8/Package) To make 8 pieces, roll out into long strip and cut across to make 8 rectangles. (NOTE: do not break along the perforated marks.) Flatten
Apples, red delicious 2 small Peel and slice into thin slices. Place in bowl.
Brown Sugar Twin
Cinnamon 4 teaspoon
2 teaspoon Mix sugar and cinnamon. Sprinkle over apple slices. Stir to coat apples. Divide evenly among crescent dough. Fold dough over apples and pinch to close openings. Place in baking dish.
Water
Cinnamon 1/2 cup
1 teaspoon Mix in same bowl used above. Add any leftover sugar-cinnamon mixture. Pour over dumplings.
Margarine 2 teaspoon Dot each dumpling with 1/4 teaspoon margarine. Bake uncovered until rolls are browned, about 25-30 minutes.

1 serving = 2/3 starch/bread + 1/2 fruit + 1/2 fat

Adapted from: A D A Family Cookbook, Volume I, 1987.

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This week's recipe is shared from:
Reclaim your Body and Health
Nutrition Facts and Commodity Food Recipes For the California North Coast Indian Community
by Mary E. Farkas, M S, R D, M A
Sherwood Valley Commodity Distribution Food Program Consolidated Tribal Health Project, Incorporated.

Rice Salad

Serves 6 to 8

3 to 4 cups COOKED RICE*
1/2 can CHICKEN, rinsed well
2 cans CARROTS, drained and rinsed
4 medium fresh tomatoes, diced
1 large white or red onion, diced
A few dashes of cayenne pepper
A few dashes of garlic powder
A dash of salt
Any low fat or fat free salad dressing (fat free french is recommended)
Cook rice (2 cups uncooked rice cooked in 4 cups water will yield 4 cups cooked rice) and place in a large bowl. Drain and rinse the canned chicken to remove as much of the fat as possible. Add the chicken to the cooked rice. (If you do not have comodity chicken, use about 2 cups of diced or shredded cooked chicken.) Drain and rinse the peas and carrots and add to the rice. Next, dice the tomatoes and onion and also add this to the chicken and rice. Add the cayenne pepper (this is HOT HOT HOT, so use just a little); garlic powder, and salt is optional. FEEL FREE TO ADD ANY OTHER SPICES OR SPICE COMBINATION THAT YOU LIKE (example: curry powder, chili powder). Try adding seaweed, either dry & crushed, or soaked in water and wrung out. This dish lends itself to your creative talents. Make it as spicy and flavorful as you wish with different spices and vegetables. You can add beans, green peppers, celery, or any raw or cooked vegetable. Mix all ingredients together and top with the low fat or fat free dressing.
This is a wonderful, colorful dish to make for a picnic or a pot luck, or on a hot summer day when you do not want to do much cooking. If you have leftovers, eat it for lunch the next day.
*You can use macaroni instead of rice.

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Reclaim your Body and Health
Nutrition Facts and Commodity Food Recipes For the California North Coast Indian Community
by Mary E. Farkas, M S, R D, M A
Sherwood Valley Commodity Distribution Food Program Consolidated Tribal Health Project, Incorporated.

Spinach/Corn Salsa

Serves 6 to 8

2 cans Spinach, drained
1 can whole kernel Corn
1 can Tomatoes, with its juice
1 small white OR red onion, peeled and diced
1 or 2 medium to large, fresh tomatoes, diced
3 cloves garlic, peeled and diced
Several sprigs of cilantro, diced fine
Several splashes of Balsamic OR Red Wine Vinegar
1 or 2 dashes of cayenne pepper OR 1 hot fresh Jalapeno pepper, diced
1 or 2 dashes of Mrs. Dash spice mix
Mix all ingredients together into a bowl. Crush the tomatoes, mix well.
Make it as hot and spicy as you wish. Serve at room temperature, or from the refrigerator> Use as salsa for baked chips, or use as a side vegetable dish.
This is a very, very tasty dish and a great way to get your family to eat spinach!

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This recipe is shared from:
Reclaim your Body and Health
Nutrition Facts and Commodity Food Recipes For the California North Coast Indian Community
by Mary E. Farkas, M S, R D, M A
Sherwood Valley Commodity Distribution Food Program Consolidated Tribal Health Project, Incorporated.

Enchiladas

Serves 8 to 12

1 can CHICKEN, rinsed well
1 can WHOLE TOMATOES
1 large can enchilada sauce
large package of corn tortillas
4 oz. non-fat or low-fat cheese, shredded
1 small can olives, drained
4 chili peppers, chopped
1 medium onion, chopped
chili powder and/or cayenne pepper (optional)
PAM SPRAY
Drain and rinse the canned chicken under hot water to remove as much of its extra fat as possible. Separate the tomatoes from their liquid, chop the tomatoes, and put aside the tomato liquid (we'll use it later). Shred the cheese, chop the chili peppers and onions. The chili pepper can be as hot as you like. Try different kinds, to see how hot you want them. If you do not have chili peppers, you can spice up the enchilada sauce by adding chili powder and/or cayenne pepper to taste. Place the enchilada sauce in a large bowl, and dip each corn tortilla into the sauce. Pam spray a large baking dish, or a large skillet (you can either bake the enchiladas, or cook them on the stove). Place the dipped tortilla in the baking dish or skillet, add a small amount of the chicken, chili peppers, onions and tomatoes. Roll up the tortilla, and wedge it tight in the pan. Continue dipping, filling, rolling up as many tortillas as will fit in the pan, placing them tight against each other so that they stay rolled up. Pour the remainder of the enchilada sauce, and the tomato liquid over the enchiladas. Next sprinkle the shredded cheese and the drained olives over the enchiladas. Cover and either bake at 350 degrees till the cheese melts and the liquid bubbles; or cook on a low to medium flame in the covered skillet on the stove.

Serve this delicious dish with a green salad or SPINACH/CORN SALSA.

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Nonie Woolf, R D, M P H, C D E
Cooking for good health
Blackfeet Diabetes Program
Browning, Montana

Waldorf Salad

One serving is 1/2 cup; Calories: 96; Protein: 2 gram; Fat: 1 gram; Carbohydrate: 21 gram;
Sodium 23 milligram

INGREDIENTS 10 SERV 20 SERV PREPARATION
Apples, chopped 2 cup 4 cup Wash, quarter and core apples. DO NOT PEEL. Cut into bite size pieces in a large sized bowl.
Orange juice 1/4 cup 1/2 cup Pour over apples, stir to coat. Place in collander to drain
Pineapple chunks, unsweetened 2 cup 4 cup Place pineapple in collander with apples.
Walnuts chopped
raisins
yogurt plain nonfat
celery, chopped
2 tablespoon
1/2 cup
1 cup
1/4 cup
1/4 cup
1 cup
2 cup
1/2 cup
Mix walnuts, raisins, yogurt and celery. Add apples and pineapple. Toss lightly and serve. Optional: if dish is too tart, add Equal to taste or add 1 teaspoon of vanilla to the yogurt before adding to fruit.

1 serving= 1 1/2 fruit
Adapted from: Nutrition & Dietetics Training Program, I H S, Santa Fe, N M. Recipe used in classes.

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Indian Taco

One serving is 1 Taco (one serving); Calories: 563; Protein: 31 gram; Fat 11 gram; Carbohydrate: 84 gram;
Sodium: 347 milligram

Ingredients: for 10 servings
4 cups red beans or pinto beans, dried
water to cover
Preparation: Wash beans, place in 5 quart cooking pot and cover with water. Soak overnight. Drain.

1 cup onion
1 teaspoon chili powder
1/4 teaspoon garlic powder
1/2 tablespoon Paprika
1/2 teaspoon cumin
1/2 teaspoon salt
Preparation: Add to beans in the pot. Cover with water and simmer 1-1/2 to 2 hours, stirring and adding water as needed. When beans are done, smash a few against the pot with a spoon. Add salt, mix well and set aside. Do not smash all the beans.
5 cups of green cabbage
5 cups of lettuce, chopped
Chop finely. Mix together and set aside.
3-1/3 cup tomato, chopped
1-1/4 cup green onion, chopped
set aside
1-1/4 cup cheddar cheese, grated
1-1/4 cup Mozzarella cheese, part skim, grated
2-1/2 cup lowfat cheese (optional)
Mix thoroughly and set aside.
10 fry bread, 5 inch diameter
To serve: Place one fry bread on a plate, top with 1 cup beans, 1/4 cup cheese
1 cup cabbage/lettuce, 1/3 cup tomatoes, 2 tablespoon green onions.
1-1/4 cup Salsa, medium (optional)
Put 2 tablespoon on top of green onions.
1 serving = 3 1/2 starch/bread + 2 meat + 1 vegetable + 1 fat

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Sugarless Oatmeal Cookies

One serving is 2 cookies; Calories: 70; Protein: 2 gram; Fat: 2 gram; Carbohydrate: 16 gram; Sodium:73 milli gram
Ingredients: for 2 1/2 servings
3 bananas, mashed
2 cups oatmeal, uncooked
1/2 cup raisins
1/3 cup low-calorie margarine
1/4 cup skim milk
1 teaspoon vanilla extract
Preparation: Preheat oven and get cookie sheet out. Do not grease the cookie sheet. Combine ingredients, beat well. Let stand 5 minutes so that oats will absorb moisture. Drop by heaping teaspoonfuls onto ungreased cookie sheet. Bake for 15 to 20 minutes. Let stand 1 minute on cookie sheet; transfer to wire racks to cool completely.

1 serving = 1 starch/bread
Adapted from: All New Cookbook for Diabetes and Their Families. 1988.

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Fry Bread

One serving is 1 (5 to 6 inch bread); Calories: 162; Protein:3.3gram; Fat: 9gram; Carbohydrate: 18gram; Sodium: 105milligram
Ingredients: for 10 Servings
2/3 cup Whole wheat flour
1-1/3 cup white flour
1-3/4 teaspoon baking powder
1/4 cup non-fat powdered milk
Preparation:
Measure and mix flours, baking powder, and milk together in a mixing bowl.

adding in 3/4 cup to 1 cup warm water to flour mixture, then in iron skillet add
1 inch deep of vegetable oil in pan
Stir to make a soft dough. Knead until dough has a spring. Form into 1-1/2 inch balls. Cover and let rest 10 minutes. Roll or pat into 5 inch circles. Fry in hot oil in an iron skillet until puffy and golden turning once. Stand upright in pan to drain fat off from bread. Keep oil hot.

1 serving= 1 starch/bread + 2 fats
Adapted from: Nutrition & Dietetics Training Program, I H S, Santa Fe, N M. Recipe used in classes.

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Pork Stir Fry

One serving is 1 cup; Calories: 301; Protein: 34gram; Fat: 14gram; Carbohydrate: 10gram;
Sodium: 494milligram
Ingredients:
2½ lb pork loin chops, lean
1 tablespoon oil
½ teaspoon salt
Preparation: Trim excess dat and bone from pork, discard. Cut in diagonal slices ¼ inch thick. In large pan, brown meat in hot oil, stirring constantly. Remove from pan. Sprinkle salt over pork.

2 cups carrots, sliced
2 cups green pepper, sliced
2 cups mushrooms, sliced
2 cups broccoli, flowerette
½ water

Reduce heat; add vegetables and water. Stir to mix. Cover and cook about 10 minutes.
2 tablespoon soy sauce
1 teaspoon garlic powder
2 teaspoon cornstarch
1 teaspoon ginger, ground
½ water
Combine in small bowl. Stir in vegetables. Return pork to pan and cook 3-4 minutes, stirring occasionally.
16 cherry tomatoes
Cut into quarters. Stir into pork mixture and heat through. Serve over rice.

Adapted from: Change of Plate, How to reduce fat and calories when choosing and using meat, National Livestock and Meat Board, 1988.

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Lower Fat Potato Salad

One serving is 1/2 Cup; Calories: 78; Protein: 3gram; Fat: 1gram; carbohydrate: 12gram;
Sodium 70milligram

Servings: 12; Ingredients:

6 each, medium boiling potatoes, with skins on
Place in a large pan with enough water to cover. Bring to a boil. Reduce heat and simmer for 15 minutes or until potatoes are tender. Drain well and cool. Peel skins off potatoes and cut into 1/4-inch pieces. Place in medium sized bowl.

1 small onion, chopped
1/8 teaspoon black pepper
1/2 teaspoon salt
1/2 cup celery, chopped
2 eggs, hard-cooked coarsely chopped
Add to potatoes and stir

1/4 cup light mayonnaise or salad dressing*
2/3 cup nonfat yogurt
2 teaspoon mustard, prepared
Mix in a separate bowl. Add to potato mixture. Stir until potatoes are covered.

*can use fat-free salad dressing.

1 serving = 1 starch/bread

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Macaroni & Pickle Salad

One serving is 1/2 cup; Calories: 101; Protein: 4gram; Fat: 2gram; Carbohydrate: 16gram;
Sodium: 200milligram

Servings: 8 ; Ingredients:

Macaroni, uncooked - 1 1/2 cup
Cook according to directions on the package. Do not use salt or fat. Drain and let cool.

green onions, chopped - 1/4 cup
egg, hard-cooked, chopped - 1
dill pickle, chopped or relish - 2 tablespoon
Combine with macaroni in a large bowl. Blend well.

Low-calorie or fat free Italian dressing - 1/2 cup
Prepared mustard - 1 tablespoon
Dillweed, dried - 1 teaspoon
Combine and stir to blend. Pour over macaroni texture; stir well to coat. Cover and refrigerate salad at least 1 hour before serving.

1 serving = 1 starch/bread + 1/2 fat

Adapted from: All New Cookbook for Diabetics and Their Families. 1988.

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This week's recipe is shared from:
Nonie Woolf, R D, M P H, C D E
Cooking for good health
Blackfeet Diabetes Program
Browning, Montana

Oatmeal Cake

One serving is 1 piece (3"x3");Calories: 154;

9 Piece: Ingredients:

Non-stick pan spray
2 cups pineapple crushed
3 eggs
1 & 1/2 cups oatmeal
3 tablespoon, brown sugar substitute
3 tablespoon, nonfat dry milk powder
1/4 cup flour all purpose
2 teaspoon baking powder
1/8 teaspoon baking soda
1 teaspoon cinnamon
2 tablespoon oil, liquid vegetable

Preparation
Preheat oven. Spray 9x9 inch cake pan with spray. Drain crushed pineapple in strainer or colander and set aside.
Separate the egg white from yolk and set aside. Do not use yolk. Alternate method: Use 1/4 cup + 2 tablespoon egg substitute (like egg beaters) instead of eggs. Combine ingredients with pineapple and egg white in a large bowl. Mix well. Pour into cake pan and cook for 25-30 minutes or until done. 1 serving = 1 starch/bread + fruit.

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Healthy Marinara Sauce

One serving is 3/4 cup; Calories: 159; Protein: 14gram; Fat:5gram; Carbohydrate: 12gram; Sodium: 651milligram

10 Servings
Ingredients:

2 tablespoon Oil
Preparation: Heat in sauce pan over medium heat.

3/4 cup Onion, chopped
1/4 teaspoon garlic powder
3/4 cup green pepper, chopped
Preparation: Add to oil. Cover and heat 2 minutes, stirring occassionally

2 cans Tomatoes, 15 ounce can
2 cans Tomato sauce, 15 ounce can
Preparation: Mash tomatoes into small pieces. Add to spices.

2 leaves bay leaf
1 teaspoon Basil
1/4 teaspoon black pepper
1/4 teaspoon Thyme
Preparation: Add to tomato mixture. Cover and bring to a boil. Reduce heat and simmer.

1 lb. ground beef or ground turkey
Brown in skillet. Place into a colander or strainer. Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Pour water over mear catching underneath in a large 1/8th of the bowl. Add to tomato sauce mixture and continue to simmer another 20 minutes. from medium coals. Remove Bay leaves and serve over pasta or rice.

1 serving = 1 starch/bread + 1 1/2 meats

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Fabulous Fish in Foil

One serving is 4 ounces (1/4 lb.) Calories: 210; Protein: 28gram; Fat:5gram; Carbohydrate: 10gram; Sodium: 230milligram

8 Servings
Preparation: Preheat barbecue grill (start coals) or preheat oven to 375° Farrenheit.
Ingredients:

1/4 cup+ 2 tablespoon Flour
1 cup chicken broth
Preparation: In a small jar or using a fork, shake until well blended.

2 tablespoon margarine
Melt in a medium saucepan over medium heat. Slowly add flour mixture, stirring continuously for about 30 seconds.

1-1/2 cup Yogurt, plain
1/2 cup Wine, dry white
2 tablespoon Lemon rind, grated
2 teaspoon dillweed
1/2 teaspoon black pepper, ground
Add to flour mixture in saucepan and stir until blended. Remove from heat.

2 pounds Whitefish, or other fish fillets
8 sheets (9"x14") Aluminum foil, double thick, heavy duty
2 cups Mushrooms, fresh, sliced
Place 1 portion fish on each foil. Place mushrooms on each, turn up foil and spoon 1/8th of the sauce over the top. Wrap securely in foil. Place foil packets on grill 4 inches from medium coals. Cook 20 to 25 minutes or until fish flakes easily with a fork.

1 serving = 1/2 vegetable + 4 meat + 1 fat + 1/3 starch/bread

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Chicken Tacos

One serving is 1 taco; Calories: 332; Protein: 29gram; Fat: 13gram; Carbohydrate: 28; Sodium: 617 milligram

10 servings
Ingredients:

1 can Chicken, canned 29 ounce.
PREPARATION: Fill a tea kettle or 2 quart saucepan with water and bring to a boil. Remove excess fat from chicken and place in colander over a large bowl. Spread out with a fork. Pour hot water over meat through colander. Catch water in the bowl under the colander.

1/2 cup Onions, chopped
1 teaspoon chili powder
1 teaspoon oregano
1 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon paprika
Mix together and add to chicken. Store over night in plastic container with tight fitting lid. To make tacos, place chicken mixture in a pan and heat slowly to medium heat or heat in a microwave for 2-3 minutes stirring after 1 1/2 minutes to heat evenly.

10 flour tortilla, 7 inch
5 cups lettuce, shredded
5 cups cabbage, shredded
1-1/2 cup of tomatoes, diced
5 oz. cheddar cheese
5 oz. mozzarella cheese
Combine finely shredded cabbage and lettuce. Shred and mix cheeses together. Place 1/4 cup heated chicken mixture in a tortilla and top with 1/4 cup cheese, 1 cup vegetables and 1/4 cup tomatoes. Add salsa as desired.

1 serving = 3 meat + 1 1/2 starch/bread + 1 vegetable

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Angelfood Surprise Cake

One serving is 1/12th of Cake; Calories: 32; Protein: .5gram; Fat: 1gram; Carbohydrate: 5gram; Sodium: 25 milligram

12 servings
Ingredients:

4 pack Sugar-free gelatin
1 cup boiling water
1 cup cold water
Add boiling water to gelatin. Stir until dissolved about 2 minutes. Add cold water. Chill for 1 hour or until gelatin has thickness of egg white.

1 pound size Angel Food Caketeaspoon 6" diameter
Place cake on serving plate. Cut off top of cake 1/2 inch down from the top. Set top aside. Cut a 1 inch ring in remainder of cake, so that the walls of cake on the inside and outside are 3/4 inch thick. Scoop out the middle of the cake

1 cup frozen berries*, unsweetened, strawberries or raspberries
Add to thickened gelatin. Fill cake with mixture (there may be 1/2 cup of leftover gelatin). Replace cake top and refrigerate 1 hour.

2 cups Cool whip "light" topping
7 whole berries
Using a metal spatula or knife, frost cake with topping. Refrigerate until ready to serve. garnish with berries just before serving.

1 serving = 1/3 starch/bread

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Garden Style Pizza

One serving is 1/8 of a Pizza; Calories: 330; Protein: 13gram; Fat: 16gram; Carbohydrate: 29gram; Sodium 395milligram

Oven temperature: 425 degrees F
Ingredients:

Cooking Spray
Spray 14-inch pizza pan or 15x10 jelly roll pan

1-1/4 cups all purpose flour
3/4 cups oat bran
1 teaspoon baking powder
2 tbsp nonfat powdered milk
Combine in a mixing bowl.

2/3 cup water
1/4 cup vegetable oil
Add to flour mixture, stir with a fork until mixture forms a ball. Knead on lightly floured surface 10 times. Roll out to 1/8 inch and place into pan. Shape edge to form rim. Bake about 10 minutes.

2 cups mushrooms, sliced
1-1/2 cups carrots, shredded
1 cup green pepper, sliced
1/2 cup onion, chopped
1 tablespoon margarine, tub
put margarine in pan. Saute vegetables in large non-stick fry pan over medium heat for 3 minutes.

8 ounce pizza sauce, canned
Spoon over crust, spreading evenly to the edge; top with vegetables.

1 cup mozzarella cheese, part skim
1/2 teaspoon Italian seasoning
Sprinkle over vegetables and top with seasoning. Bake another 10 minutes or until cheese melts.

1 serving = 1 starch/bread + 2 vegetables + 1 ounce meat + 2 fats

Adapted from: Change of Plate Package, National Livestock and Meat Board

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Nonie Woolf, R D, M P H, C D E
Cooking for good health
Blackfeet Diabetes Program
Browning, Montana

Oat Bran Muffins

One serving is 1 muffin 1 serving= 1 starch/bread + 1/2 fat; Calories: 113; Protein: 5 gram;
Fat: 4gram; Carboyhdrate: 15gram; Sodium 90milligram

Oven temperature: 425 degree F
Ingredients:

2 cups Oat bran cereal, uncooked
2 teaspoon baking powder
1/4 cup Brown sugar substitute
1/3 cup Non-fat powdered milk
1 cup water
2 egg whites, beaten
1/4 cup Honey
2 tbsp vegetable oil
1 cup blueberries, frozen or canned, drained
Preparation:
Preheat oven, prepare muffin pans, either with paper baking cups or by spraying the bottoms and sides with pan spray.
Combine in a large bowl the oat bran cereal, uncooked.
baking powder, brown sugar substitute and non-fat powdered milk. Mix well.
Add to dry ingredients: Water, egg white, beaten; honey, vegetable oil, and mix just until all dry ingredients are moist. Do not over mix. OPTIONAL: You can use 1/4 cup egg substitute instead of the beaten egg white.
Stir into batter, fill muffin tins 3/4 full. Bake until golden brown, about 15-17 minutes.

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Ft. Berthold Model Program, "Health Watchers"
Ft. Berthold Diabtes Program Minni-Tohe Health Center, New Town, N D
Celeste Hart, L R D, C D E

Crunchy Broccoli Salad

Ingredients:
1 large Bunch of fresh broccoli, chopped into bite-size pieces
1 small red onion, sliced thin
4 strips bacon, broiled crisp and crumbled
1/2 cup raisins
1/2 cup chopped walnuts
Dressing

1/3 cup reduced calorie mayonnaise
1/2 cup plain nonfat yogurt
1/4 cup sugar or substitute
2 tablespoon. Vinegar

Mix together broccoli, onion, bacon, raisins and walnuts in a salad bowl. These ingredients will keep covered in the refrigerator for 4 days. Combine ingredients for dressing in shaker container. Pour over broccoli just before serving. Toss and serve.

Serves: 8 (1 cup each)
Calories: 178, with sugar substitute: 154, Fat: 4 gram, Sodium: 135 milligram
Counts as: 3 vegetables, 1 1/2 fat

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Nonie Woolf, R D, M P H, C D E
Cooking for good health
Blackfeet Diabetes Program
Browning, Montana

Low Calorie Pumpkin Pie

One serving is 1/8 Pie; 8 servings; Calories: 114; Protein: 6gram;
Fat: 2gram; Carboyhdrate: 18gram; Sodium 175 milligram

Oven temperature: 350 degree F
Ingredients:

16 oz can solid-pack pumpkin
13 oz can skim milk, evaporated
1 egg
2 egg whites
1/2 cup Biscuit mix (Bisquick)
2 tablespoon sugar
8 packets or 2 teaspoon sugar Twin/Sweet'n low
2-1/2 teaspoon Pumpkin pie spice
2 teaspoon vanilla

PREPARATION
Preheat oven to 350 degrees F. Spray 9-inch pie pan with vegetable pan spray.
Place all ingredients in a blender, food processor, or mixing bowl. Blend 1 minute or beat 2 minutes with a mixer. Pour into the prepared pie pan.
Bake for 50 minutes or until a knife inserted in center comes out clean.
1 serving = 1 1/4 starch/bread

Adapted from: A D A Family Cookbook, volume II, 1987

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The following recipe is being provided from
the Blackfeet Diabetes Program,
Nonie Woolfe, R D, M P H, C D E

Manhattan Chicken Chowder

One serving is 1 cup; Calories: 135; protein: 20gram
Fat: 3gram; Carboyhdrate: 7gram; Sodium: 149milligram

Ingredients:

2-1/2 cup Chicken broth, boiling
1-1/4 cup carrots, cut in circles
1-1/4 cup celery, chopped
1-1/4 cup Turnips, diced
3/4 cup onion, chopped
2 cans Tomatoes (16 ounce), whole canned
1/4 teaspoon Thyme leaves
1/4 teaspoon Pepper
5 cups chicken, cooked, diced

Add vegetables to chicken broth in large saucepan. Cover and boil gently until vegetables are tender. About 10 minutes.
Break up large pieces of tomato. Add to vegetable mixture.
Add to cooked vegetables. Simmer, covered, 10 minutes to blend flavors. (if desired, add more broth.)
1 serving = 2 lowfat meals + 1 1/2 vegetable

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The following recipe is being provided from
the Blackfeet Diabetes Program,
Nonie Woolfe, R D, M P H, C D E

Microwave Teriyaki Chicken

One serving is 3 ounces; Calories: 145; Protein: 33 gram; Fat: <1 gram;
Carbohydrate: 0 grams; Sodium: 128 milligram;

Ingredients:

2-1/2 lb chicken pieces
2 teaspoon ginger ground
1-1/2 cup soy sauce
1/2 cup sugar
1/4 cup White wine or pineapple juice
1 teaspoon black pepper
1 teaspoon garlic powder (or garlic clove = 2)

Preparation:
Cut up chicken, remove all skin and extra fat. Place in large pot or bowl. Add ingredients to chicken pieces. Marinade should cover all the pieces. Cover and marinate for at least 4 hours. Turn pieces twice.

Place marinated pieces into a microwave casserole. Cover with waxed paper. Microwave on high for 10 minutes. Turn pieces and microwave another 10 min.

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Sherwood Valley Commodity Distribution Food Program Consolidated Tribal Health Project, Inc. Mary E. Farkas, M. S., R. D., M. A.
Reclaim your Body and Health
Nutrition Facts and Commodity Food Recipes for the California North Coast Indian Community

Chinese Chicken & Vegetables

Serves 6 to 8
1 can CHICKEN, rinsed under HOT water
6 to 8 cloves garlic, peeled and diced
1/2 inch fresh ginger root, peeled and diced
2 teaspoons sesame oil
1 large fresh bell pepper, cored and sliced
4 stalks bok choy,(a chinese leafy vegetable) washed and sliced
2 small stalks broccoli, washed and sliced
3 large carrots, peeled and sliced
2 cups bean sprouts
2 cups fresh mushrooms, washed and sliced
1 medium onion, peeled and sliced
1 1/2 tablespoons soy sauce
1/8 teaspoon cayenne pepper, or to taste
PAM spray

Drain and thoroughly rinse the canned chicken under HOT running water to remove as much of the salt and fat as you can. Wash, dice, cut and slice all the vegetables before heating the oil. PAM spray a large frying pan or wok, add the sesame oil and heat with a moderate flame. Add the oil, garlic, and ginger cook til the garlic begins to soften. Use sesame oil (available in the Chinese/Japanese section of the grocery store) because it has a delicious flavor and you do not need more than 2 teaspoons to get this wonderful flavor into your food. Add the rinsed chicken and stir in the garlic and ginger.

Next add all of the vegetables, longer cooking ones first: start with the carrots, then broccoli, then bok choy, then celery, then bell pepper, then mushrooms, then onions, end with the bean sprouts. If you don't have ALL of these vegetables, don't worry, any combination will do. Try to keep it colorful! Add the soy sauce and cayenne pepper. Turn the heat up and stir till all the vegetables are crispy cooked.

Serve over RICE or SPAGHETTI or any noodles.

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Sherwood Valley Commodity Distribution Food Program Consolidated Tribal Health Project, Inc. Mary E. Farkas, M. S., R. D., M. A.

Pumpkin Pie Pumpkin Custard

Serves 8 to 12, or filling for 2 pies
4 cans PUMPKIN (see note below)
1 cup Egg Mix
1 cup NON FAT DRY MILK POWDER
1/2 cup Kretchner's toasted wheat germ or CORN MEAL
1 cup water
1 cup sugar (white or brown)
1/3 cup RAISINS (optional)
2 teaspoons cinnamon
1 teaspoon pumpkin pie spice (optional)
1 tablespoon vanilla extract
PAM SPRAY

NOTE: If you do not have commodity pumpkin, you may use commodity sweet potato instead. Just drain (but do NOT rinse) the sweet potato first.

Place the pumpkin (or Sweet Potato) in a large mixing bowl. Add the egg mix, dry milk powder, wheat germ OR corn meal. (Do not use both wheat germ and corn meal, it'll be too dry). Add the water, sugar, raisins (if you don't have raisins, it'll still taste great), spices, and vanilla extract. Use a potato masher, or electric beater and mix all ingredients together. Pam spray a lasagna size pan and pour in the custard. Even it out with a spoon, and BAKE at 350 degrees for 30 to 40 minutes, or until a toothpick comes out clean.

This is a very delicious dessert that you can make for Thanksgiving, Christmas or any special holiday. Or, you can enjoy this custard anytime of the year. It is extremely nutritious: very rich in beta carotene (the precurser of Vitamin A), and a good source of iron and potassium, and a fair source of protein.

You may also use this custard as your pumpkin pie filling. Use any commercial pie crust; the above recipe will fill 2 large crusts. OR, for a very special tasting crust, try the following:

PUMPKIN PIE CRUST

1 pound box Ginger Snaps
1/4 cup margarine or BUTTER
PAM SPRAY

Place the entire box of ginger snaps in a large plastic bag. With a rolling pin, crush the ginger snaps till they are crumbs. Place in a large bowl and cut in the margarine or butter. Pam Spray 2 large pie pans, pat in the ginger snaps so that they make a crust around the sides and bottom. Pour in the Pumpkin Custard and bake till a toothpick comes out clean, about 30-40 minutes.

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Zuni Model Program, Sharol Hopwood R D,

Southwestern Chili Beans

1 pound dried pinto beans, sorted and rinsed
1/2 - 1 pound beef or turkey, try lean
1/2 cup chopped onions
1 (14 ounce) can stewed or whole tomatoes (diced or mashed), undrained
1 cup canned or frozen green or red chili pepper, chili powder, if desired
Cook dried beans as directed in package. In a large skillet brown ground beef or turkey and drain off fat. Rinse with hot water. Add beans, onion, tomatoes and chili pepper to meat and stir til mixed. To blend flavors, simmer 10 minutes until heated through. Makes 6 servings. Calories 388 Fat 4 grams

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the Zuni Model Program, Sharol Hopwood R D, C D E, M P H

green Chili Cornbread

1 cup flour
1/4 cup sugar
1 teaspoon salt
1/4 cup vegetable oil
2 eggs
1 cup corn meal
4 teaspoons baking powder
1 cup milk
1/2 cup green chile
1/2 cup grated cheese

Preheat oven to 400 degrees F. Combine all dry ingredients and stir. In separate bowl, add eggs, vegetable oil, milk and whip together. Add chile and cheese and combine all ingredients together. Mix thoroughly and pour into a 12"x12" greased baking dish or pan. Bake for 20 minutes. Makes 24 2"x3" pieces. Calories 90 Fat 4 grams

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The following recipe is being provided from
the Fort Berthold Model Diabetes Program,
Celeste Hart, L R D, C D E
phone: 627-4701 Ext. 262

Vegetable Stuffing

1 tablespoon. Margarine
1 package. Herbed stuffing mix
2 Cup zucchini, broccoli or cabbage cut into bite-sized pieces
1 medium onion, chopped
3 carrots, finely shredded
1 Cup no added salt chicken broth

Measure margarine into a 3-quart microwave-safe casserole dish. Microwave on high power for 20 seconds. Open herbed stuffing mix. Reserve 1 cup stuffing. Combine remaining stuffing mix and all other ingredients with the melted margarine. Pat evenly into the casserole dish. Sprinkle reserved bread cubes on top. Bake in oven at 350 degrees, for 45 minutes; or microwave on high power for 20 minutes, turning twice during cooking.

Serves: 8 (1 cup each) Counts as: calories: 230 fat: 4 gram; sodium: 410
Counts as: 1 vegetable, 2 bread/starch, 1 fat

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The following recipe is being provided from
the Fort Berthold Model Diabetes Program,
Celeste Hart, L R D, C D E
phone: 627-4701 Ext. 262

Cranberry Salad

1 (4-serving)package. sugar-free raspberry gelatin
1/3 cup nonfat dry milk powder
sugar sub. to Equal 2 tablespoon sugar
1 (4-serving) package. Vanilla cook and serve pudding
1 cup water
1 teaspoon vanilla extract
2 cups fresh cranberries
3/4 cup Yoplait plain fat-free yogurt
1/2 cup cool whip lite
2 cups (2 medium) bannanas

In a medium saucepan, combine dry gelatin and dry pudding mix. Stir in water and cranberries. Cook over medium heat, stirring constantly, until mixture comes to a boil and cranberries soften. Remove from heat. Place pan on a wire rack and allow to cool 30 minutes. In a large bowl, combine yogurt and dry milk powder. Stir in sugar substitute and vanilla extract. Fold in Cool Whip Lite. Add cooled cranberry mixture and diced bananas. Mix gently to combine. Evenly spoon mixture into 6 individual serving dishes. Refrigerate at least 30 minutes.

Serves: 6 each serving equals: Calories: 115, fat: 1 gram, Sodium: 175 milligram
Counts as 1 starch and 1/2 fruit.