Tuna casserole (Diabetic cooking)

An old standby lightened up in calories and fat grams.

- 2 tablespoons finely chopped onion
- ½ cup chopped fresh mushrooms
- ½ cup diced red pepper
- 2 tablespoons canola oil
- 2 tablespoons all-purpose flour
- 2 cups skim milk
- ½ teaspoon seasoned salt
- 1 teaspoon no-salt herb seasoning (such as Mrs. Dash)
- Freshly ground pepper, generous sprinkle
- 1 cup frozen peas, thawed and drained
- 6 oz. can of white tuna, packed in water, drained and broken into chunks
- 3 cups medium no-yolk noodles
- 3 qts water
- 1 whole wheat bread slice, processed into crumbs
- ½ cup grated light sharp cheddar cheese
- Fresh dill, for garnish

Sauté onion, mushrooms and red pepper in canola oil.

Sprinkle with flour, stir well.

Slowly add milk, stiring constantly, until boiled and just thickened.

Stir in seasoned salt, herb seasoning and pepper.

Remove from heat, stir in peas and tuna.

Cook noodles in boiling water until tender but firm, drain well.

Pour into greased 2 quart casserole, gently fold in tuna mixture.

Combine bread crumbs and cheese, sprinkle over casserole, cover and bake in 350F oven for 30 minutes until bubbling.

Garnish with dill if desired. Serves 6

Nutrition information: 1 serving: 248 calories; 4.9 gr total fat (1.7 gr sat., 18.5 mg cholesterol); 400 mg sodium; 19 gr protein; 32 gr carbohydrate; 2 gr fietary fiber.

BON APPETIT



Bread pudding

The pudding can be made with store-bought bread but it's better if it's made with firm-textured, homemade bread that's two to three days old.

- 2 cups dark, seedless raisins
- 12 slices white bread, do not use fresh bread
- 6 eggs
- 1½ cups sugar
- ½ teaspoon salt
- 3 cups milk
- 1 teaspoon vanilla

Preheat oven at 359F.

Butter a 9x12-inch baking pan generously.

In a small bowl, plump raisins by covering with boiling water 10 minutes. Drain thoroughly on paper towels.

In a large bowl, beat eggs, sugar, salt, milk and vanilla.

Cut the bread into cubes and add to the milk mixture.

Add the raisins and mix together. Let the mixture rest for 30 minutes.

Pour the mixture into the baking pan and bake in the oven for about 45 minutes.

Until top of the pudding is lightly browned, the pudding is firm to the touch and a knife inserted halfway between the sides of the pan comes out clean.

Serve warm or cold and pass a pitcher of light cream.

Serves 12.

BON APPETIT

Beef coleslaw pitas (Diabetic cooking)

Dill pickles give these a bit of tang. Good and crunchy. Fill pita halves just before serving.

- 6 oz. deli roast beef slices, rolled and thinly sliced
- 2 tablespoons finely chopped red onion
- ¼ cup finely diced dill pickle
- 3 cups finely shredded cabbage
- ½ cup grated carrot

Dressing

- ¼ cup  non-fat plain yogurt
- ¼ cup non-fat salad dressing
- 1 teaspoon creamed horseradish
- Pinch of sugar
- Pinch of salt
- 1 tablespoon chopped fresh parsley

- 2 pita breads, cut in half

Toss first 5 ingredients in medium bowl

Dressing : Combine first 6 ingredients in a small bowl. Toss with cabbage mixture.

Makes 4 cups coleslaw.
Fill pita halves with 1 cup filling each. Makes 4 pita halves.

Nutrition information : 1 pita half : 203 calories; 2.8 gr total fat (0.9 gr sat., 28.3 mg cholesterol); 505 mg sodium; 17 gr protein; 26 gr carbohydrate; 2 gr dietary fiber.

BON APPETIT

Italian stuffed peppers (Diabetic cooking)

Wild rice and chicken in fleshy,sweet peppers. YUM!

- 6½ oz. package of long grain and wild rice mix
- ½ cup chopped onion
- 1 minced garlic clove
- 1½ cups chopped fresh mushrooms
- ¼ cup grated carrot
- 1 tablespoon canola oil
- 10 oz. ground chicken breast

- 7½ oz. can of tomato sauce
- 2 tablespoons chopped fresh sweet basil (1 teaspoon if dried)
- 2 tablespoons chopped fresh oregano leaves (½ teaspoon if dried)
- Salt and pepper to taste

- 4 medium green peppers, halved lengthwise
- ¼ cup water

- ½ cup grated part-skim mozzarella cheese

Prepare rice as directed on package but without margarine.

Sauté onion, garlic, mushrooms and carrot in canola oil until soft.
Add ground chicken. Scramble-fry until chicken is no longer pink.

Add cooked rice, tomato sauce, basil, oregano, salt and pepper.

Stuff each pepper half with ¾ cup filling. Place in 9x13 inch pan. Pour water into pan. Cover with foil.
Bake in 350F oven for 40 minutes until peppers are tender crisp.

Remove foil and top each pepper with mozzarella cheese.
Bake for 5 minutes until cheese is melted.
Makes 8 stuffed peppers.

Nutrition information : 1 stuffed pepper: 176 calories; 2.7 gr total fat(1 gr sat., 25.1 mg cholesterol); 477 mg sodium; 13 gr protein; 25 gr carbohydrate; 2 gr dietary fiber.

BON APPETIT

Chicken or turkey divan

Preheat the oven to 400F
Butter a 12x9-inch shallow heatproof dish.
Place on the dish :
-4 slices hot buttered toast or make a layer of butter crackers

Next, place a layer :
-Slices of cooked chicken or turkey

Lay on top of the meat :
-1 package frozen brocoli, cooked and well drained

Cover the whole with :
-2 cups mornay sauce

Sprinkle with :
-Grated parmesan cheese

And heat in the oven until the sauce is bubbling and browned.
Serve at once.

BON APPETIT

Morney sauce

Excellent for masking fish, egg and vegetable dishes.

Prepare :
-1 cup bechamel sauce

Then add :
-2 tablespoons grated parmesan cheese
-2 tablespoons grated gruyere cheese

Keep stirring with a small whisk to help melt the cheese and keep the sauce smooth while it thickens.
Correct the seasonning with salt and cayenne pepper.

BON APPETIT