diabetic recipes

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Applesauce Pancakes
1 cup all-purpose flour
1 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons toasted wheat germ
1 cup nonfat buttermilk
¼ cup unsweetened applesauce
2 teaspoons vegetable oil
1 large egg, lightly beaten
Cooking spray

Sugar-free maple syrup (optional) Fresh fruit slices (optional)

Combine first 4 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk and next 3 ingredients. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.

Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat. For each pancake, pour ¼ cup batter onto hot griddle, spreading to a 5-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.

Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis). Makes 10 pancakes. Serving size: 1 pancake).

Nutritional Information:
Per Serving: Calories 74; Fat 1.8g (sat O.4g); Protein 3.0g; Carbohydrate 11.5g; Fiber 0.6g; Cholesterol 22mg; Sodium 143mg; Exchange: 1 Starch

Turkey And Tomato Wrap
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)

Lay the tortilla flat on a small plate. Spread with the mayonnaise. Lay the turkey slices on the tortilla. Sprinkle the tortilla with the tomato and basil.

Roll the tortilla and turkey around the tomato-basil filling. Eat like a rolled sandwich.

Nutritional Information:
Per Serving: 1 sandwich: Calories: 147, Fat: 3 g, Cholesterol: 27 mg, Sodium: 297 mg, Carbohydrate: 19 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 12 g Diabetic Exchanges: 1 Starch, 1 Lean Meat

Creamy Mustard Pork Tenderloins
2 tablespoons butter
1 whole (about 1 pound) pork tenderloin - sliced into six 1" thick medallions
2 cloves finely chopped garlic
¼ cup reduced-sodium chicken broth
¼ cup sour cream
1 tablespoon Dijon mustard
½ teaspoon white pepper
1 tablespoon fresh minced dill or 1 teaspoon dried

Heat butter in a heavy skillet over medium-high heat until foam subsides. Add pork medallions and cook until browned, 5 minutes per side. Remove pork from skillet; cover and keep warm. Add garlic to skillet; cook 30 seconds. Add chicken broth, scraping up any browned bits. Simmer liquid 2 to 3 minutes to reduce. Remove skillet from heat and very slowly whisk in sour cream and mustard. Return pork to skillet along with any juices that have accumulated. Cook pork over medium-low heat 2 to 3 minutes. Transfer to a platter and pour sauce over pork; sprinkle with white pepper and dill. Serve immediately.

Chocolate Mousse Pie
1 9-inch prepackaged pie crust
2 1.4-ounce packages sugar-free fat-free chocolate pudding mix
1 ¼ cups fat-free milk
1 8-ounce container fat-free whipped topping, divided
2 Tbsp mini semi-sweet chocolate chips

Preheat oven to 400 degrees. Bake pie crust according to package directions. Remove from oven and cool thoroughly.

In a medium bowl, whisk pudding mix and milk. Fold half (4 ounces) of whipped topping into pudding mixture and fold until fully blended.

Spread pudding mixture into pie crust and top with remaining whipped topping. Sprinkle top with chocolate chips. Number of Servings: 8

Nutritional Information:
Serving Size: 1 piece, Amount per serving: Calories 194, Calories From Fat 54, Total Fat 6 g, Saturated Fat 2 g, Cholesterol 1 mg, Sodium 253 mg, Total Carbohydrate 30 g, Dietary Fiber 2 g, Sugars 7 g, Protein 4 g

Exchanges Per Serving: 1 Fat, 2 Carbohydrate