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       Volume I - October 20, 2008, 2008

No More Blood Sugar Blues!
Dining Classics Made “Legal”

by Alice Osborne

With a little ingenuity and substitute savvy, classic dishes often considered off-limits for those dealing with blood sugar issues, become “legal” and remain still tasty:

Heavenly Acorn Squash
Prep time: 5 min

2 acorn squash
2 tbsp raw honey
1/2 tsp ground cinnamon
1/2 cup water

Cut squash in quarters, remove seeds, and rinse clean. Place squash quarters in a baking pan. Drizzle honey over each piece and sprinkle with cinnamon. Place 1/2 cup water in the pan, cover, and bake at 350 degrees F for 45 to 60 minutes, or until tender.

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"At Long Last!" Alfredo Sauce
Prep time: 5 min

3 tbsp margarine
1/4 cup white all purpose flour
2 1/2 cup fat free milk
1/4 cup grated parmesan cheese
1/8 tsp ground nutmeg
1/2 tsp salt
1/4 tsp black pepper

Heat margarine in a pot; whisk in flour. Cook over medium heat, stirring continually for 1 minutes. Mix in milk and bring to a boil.
Continue boiling, 1 to 2 minutes, stirring continually until thick. Lower heat and mix in cheese, nutmeg, salt, and pepper and cook 1 to 2 minutes.

Serving size: 1/2 cup Amount Per Serving
Calories 190.1, Total Carbs 14.2g, Dietary Fiber 0.3g, Sugars 7.5g, Total Fat 10.6g, Saturated Fat 3g, Unsaturated Fat 7.6g, Potassium 8.7mg, Protein 9.4g, Sodium 576.6mg
Dietary Exchanges: 2 Fat, 1/2 Meat, 1/2 Milk, 1/2 Starch

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Two-Step Green Beans with Alfredo Sauce
Prep time: 15 min

1 cooking spray
20 oz frozen cut green beans
1 1/2 cup chopped red bell peppers
10 floz Alfredo Sauce, refrigerated
1 cup fresh chopped onion
8 oz Nuts, chestnuts, Chinese, raw , drained and sliced
1/4 tsp garlic salt
1/2 cup Croutons, seasoned, cubes , parmesan flavored, slightly crushed (optional)

1 Lightly coat a 3 1/2- or 4-quart slow cooker with cooking spray. In a large bowl combine green beans, sweet pepper, Alfredo sauce, onion, water chestnuts, and garlic salt. Spoon bean mixture into prepared slow cooker.
2 Cover and cook on high-heat setting for 2 1/2 to 3 hours or on low-heat setting for 5 to 6 hours. Serve with slotted spoon. Sprinkle each serving with croutons (optional).

Makes 8 servings
Amount Per Serving Calories 135.5, Total Carbs 18.9g, Dietary Fiber 2.9g, Sugars 2.6g, Total Fat 4.1g, Saturated Fat 2.2g, Unsaturated Fat 1.9g, Potassium 0mg, Protein 4.5g, Sodium 251.2mg
Dietary Exchanges: 1/2 Fat, 1/4 Meat, 1 Starch, 1 1/2 Vegetable, 1/2 Very Lean Meat

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Avocado Dip with Tofu
Prep time: 5 min

1/2 lb soft tofu
4 Avocado, average, fresh , pitted
3 medium garlic cloves , minced
2 tbsp low sodium soy sauce
1 fresh lemon juice, per fruit
1 tbsp soy milk (or goats milk), more if needed

In a medium serving bowl, blend together all ingredients except soy milk. Thin mixture with soy or goats milk if too thick. Serve with bell pepper rings, celery and fennel sticks, radishes, or broccoli and cauliflower.

Makes 56 servings
Amount Per Serving Calories 27.4, Total Carbs 1.4g, Dietary Fiber 1g, Sugars 0.1g, Total Fat 2.3g, Saturated Fat 0.3g, Unsaturated Fat 2g , Potassium 0mg, Protein 0.6g, Sodium 15mg.
Dietary Exchanges: 1/2 Fat

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