Healthy Holiday Prune and Raisin Roll Recipe

1 tbsp. quick rising yeast
3 1/2 to 4 c. flour
1/4 c. white Sugar Twin
1/4 c. soft, light margarine or 1/4 c. safflower oil
1/2 tsp. salt
1/2 tsp. pure lemon extract or 1 tsp. grated lemon rind
1 1/4 c. lukewarm water
1/2 c. Egg Beaters or 2 well beaten eggs
Pam (pan-coating) or other non-stick spray

Combine flour, yeast, salt, white Sugar Twin together in a bowl.
In another bowl cream margarine, water, lemon extract, and Egg Beaters.
Combine contents of both bowls and mix until dough is soft.
Place dough in another bowl (spray with Pam).
Cover and let rise 15-20 minutes.

Punch down and let dough rise for an additional 15-20 minutes.
While dough is rising: 1/2 c. raisins 1/2 tsp. pure lemon extract Brown Sugar
Twin to taste 1/4 c. evaporated skim milk
Cook raisins and prunes in a little water until tender.

Place in blender and mix or mash with potato masher.
Add brown Sugar Twin and lemon extract.

To prepare roll for cooking: Roll out dough, forming a rectangle.
Sprinkle with filling and roll up, sealing edges with a little water.

Place roll on baking sheet, lightly sprayed with Pam.
Shape roll into circle or horse shoe. Brush top of roll with evaporated skim milk.
Slit top of roll with sharp scissors until some the filling shows through.
Bake at 400 degrees for 20-30 minutes or until brown.

35 servings. Exchanges: 1 starch/bread, 1/2 fruit; calories: 109; carbohydrates: 21 gm; protein: 2 1/2 gm; fat: 2 gm.

Diabetic Healthy Beef Stew Recipe

1 lb. lean beef, cubed
2 tbsp. Worcestershire sauce
1/2 tsp. salt
1/4 tsp. oregano
1/8 tsp. allspice
1 beef bouillon cube
2 c. boiling water
1 c. canned tomatoes
4 med. potatoes, cubed
3 med. carrots, sliced
3 sm. onions, quartered
1 (10 oz.) pkg. frozen peas

Marinate beef in Worcestershire sauce for several hours.
Brown beef cubes in non-stick skillet.
Add salt, oregano, and allspice. Dissolve
bouillon cube in boiling water; pour over beef.
Add tomatoes and simmer over low heat for 1 1/2 to 2 hours or until meat is tender.
Add potatoes, carrots, and onions, continue to cook for 30 minutes.
Add peas; cook 15 minutes longer or until meat and vegetables are tender.

6 servings. Amount 1 cup.
Exchanges: 1 bread, 2 medium-fat meat, 1 vegetable.

Diabetic Healthy Italian Spaghetti Recipe

1/2 sm. Onion, chopped
1/2 lb. Lean ground beef
1/3 c. Tomato paste
2/3 c. Water
2 1/4 tsp. Italian seasoning
1/2 tsp. Onion powder
1/4 tsp. Garlic powder
1/4 tsp. Oregano
1/8 tsp. Pepper
1 sm. Bay leaf
1/2 c. Tomatoes, fresh or canned
2 c. Cooked spaghetti, drained



Combine onion and ground beef.
Place in non-stick skillet and brown draining off fat as it accumulates.
Add tomato paste, water, spices, herbs, and tomatoes.
Simmer 1 or more hours, adding more water i needed.
Serve 1/2 cup sauce over 1/2 cup cooked spaghetti.

4 servings.
Exchange: 1 bread, 1 vegetable, 1 medium-fat meat.

Diabetic Healthy Shrimp Scampi Recipe

1/2 c. reconstituted dry butter substitute
1/2 tsp. salt
1/2 tsp. garlic powder
1/2 tsp. parsley
1/4 tsp. oregano
1/4 tsp. sweet basil
1/8 tsp. cayenne pepper
1 1/2 c. fat free chicken broth
1 1/2 tbsp. lemon juice
2 c. cooked shrimp, peeled and deveined
1 tbsp. cornstarch

Combine all ingredients except shrimp and cornstarch.
Bring to a boil and add shrimp.
Stir in cornstarch to thicken.

NOTE: Serve over rice or noodles (count as bread exchange).

10 servings
Amount 2 ounces
Exchange: 2 low-fat meat, 1 vegetable