Vanderbilt-Ingram Cancer Center

Serves 12

Ingredients:
1 (14 oz.) can fat-free sweetened condensed milk
1/2 cup sugar
1/2 cup baking cocoa
2 1/2 cup skim milk
Artificial sweetener equivalent to 1/2 cup sugar
1 tsp. vanilla extract
12 (3 oz.) disposable plastic cups
12 Popsicle sticks

Directions:

1. In a heavy saucepan, combine the first 3 ingredients; stir until smooth. Bring to a boil over medium-low heat; cook and stir for 1 minute.
2. Gradually whisk in skim milk, whisking until cocoa and sugar are dissolved. Remove from the heat; stir in the sweetener and vanilla.
3. Pour into cups. Cover each cup with heavy-duty foil; insert sticks through the foil (foil will hold sticks upright). Place in a 13 x 9-inch pan. Freeze until firm, about 5 hours. Remove the foil and cups before serving

Nutritional Information: (One serving)
155 calories
62 mg sodium
3 mg cholesterol
34 g carbohydrate
5 g protein
1 g fat

Diabetic Exchanges: 2 starch

Plan ahead as this needs to chill overnight.

Ingredients:
1 (16 oz.) ctn. low-fat cottage cheese
3 T. skim milk
3/4 cup fat-free mayonnaise
1 T. dried minced onion
1 T. dried parsley flakes
1 tsp. dill weed
1 tsp. seasoned salt
1/4 tsp. garlic powder

Directions:
In a blender, blend cottage cheese and milk until smooth. Stir in remaining ingredients and mix well. Chill overnight. Serve with raw vegetables.

Nutritional Information:
24 calories
233 mg sodium
1 mg cholesterol
2 gm carbohydrate
3 gm protein, trace fat

Diabetic Exchanges: One tablespoon serving equals a free food

Ingredients:
1 medium onion, chopped
1 garlic clove, minced
2 cup (14 1/2 oz.) low-sodium chicken broth
8 oz. cheese tortellini
1 (14 1/2 oz.) can no-salt added, Italian stewed tomatoes
1 (10 oz.) pkg. frozen chopped spinach, thawed and drained

Directions:

1. In a large saucepan coated with nonstick cooking spray, sauté onion and garlic until tender. Add broth; bring to a boil. Add the tortellini; reduce heat.
2. Simmer for 10 minutes or until tortellini are tender. Stir in tomatoes and spinach; heat through. Serves 7.

Nutritional Information:
147 calories
186 mg sodium
14 mg choloresterol
22 gm carbohydrate
8 gm protein
4 gm fat.

Diabetic Exchanges: One 1-cup serving equals: 1 starch, 1 vegetable, 1 fat

Ingredients:
3/4 cup chopped dates
1/2 cup finely chopped peeled apple
1/2 cup raisins
1/2 cup water
1 cup plus 1 T. all-purpose flour
1 tsp. ground cinnamon
1 tsp. baking soda
1/2 tsp. salt (optional)
2 eggs
1 tsp. liquid sweetener

Directions:

1. In a large saucepan, combine dates, apples, raisins and water. Bring to a boil; reduce heat and simmer for 3 minutes. Remove from heat; cool.
2. Combine flour, cinnamon, baking soda, and salt, if desired. Stir into apple mixture and mix well. Combine eggs and sweetener; add to batter.
3. Drop by tablespoonfuls onto a nonstick baking sheet. Bake at 350ºF for 10 to 12 minutes. Yields 2 dozen.

Nutritional Information:
One serving (prepared w/o added salt) equals:
54 calories
24 mg sodium
18 mg cholesterol
18 gm carbohydrate
1 gm protein
1 gm fat

Diabetic Exchanges: 1/2 starch, 1/2 fruit

Plan ahead when making this, as it needs to refrigerate 8 hours or overnight.
Serves 6

Ingredients:
1/3 C. olive or vegetable oil
1/4 C. lime juice
4 garlic cloves, minced
1 T. minced fresh parsley or
1 tsp. dried parsley flakes
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. pepper
4 boneless skinless chicken breast halves (1 1/4 lb.)
6 (8-inch) flour tortillas or taco shells, warmed
Toppings of your choice

Directions:

1. In a large resealable plastic bag or shallow glass container, combine the first 8 ingredients. Add chicken and turn to coat. Seal or cover and refrigerate 8 hours or overnight, turning occasionally. Drain and discard marinade.
2. Grill chicken, uncovered, over medium heat for 5 to 7 minutes on each side or until juices run clear.
3. Cut into thin strips; serve in tortillas or taco shells with desired toppings.

Nutritional Information:
One serving (prepared with flour tortillas and without
salt; calculated without toppings)
338 calories
289 mg sodium
63 mg cholesterol
28 gm carbohydrate
27 gm protein
12 gm fat

Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat

This vegetarian dish is virtually fat free and entirely delicious.

Yield: 8 servings
Serving size: 1 1/4 cup

Ingredients:
1 lb dry red beans
2 qt water
11/2 cups onion, chopped
1 cup celery, chopped
4 bay leaves
1 cup green peppers, chopped
3 Tbsp garlic, chopped
3 Tbsp parsley, chopped
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper

Directions:
1. Pick through beans to remove bad ones. Rinse beans rinse thoroughly.
2. In large pot, combine beans, water, onion, celery, and bay leaves. Bring to boil. Reduce heat, cover, and cook over low heat for about 1 1/2 hours or until beans are tender. Stir. Mash beans against side of pan.
3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook uncovered over low heat until creamy, about 30 minutes. Remove bay leaves.
4. Serve with hot cooked brown rice, if desired.

Nutritional Information (per serving):
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg
Total fiber: 7 g
Protein: 10 g
Carbohydrates: 32 g
Potassium: 665 mg

Tempt your children to eat more vegetables with this refreshing, tasty salad.

Yield: 8 servings
Serving size: 1 cup

Ingredients:
1 head small cabbage, sliced thinly
2 medium tomatoes, cut in cubes
1 cup radishes, sliced
1/4 tsp salt
2 tsp olive oil
2 Tbsp rice vinegar (or lemon juice)
1/2 tsp black pepper
1/2 tsp red pepper
2 Tbsp fresh cilantro, chopped

Directions:
1. In large bowl, mix together cabbage, tomatoes, and radishes.
2. In another bowl, mix together the rest of the ingredients and pour over vegetables.

Nutritional Information (per serving):
Calories: 43
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 88 mg
Total fiber: 3 g
Protein: 2 g
Carbohydrates: 7 g
Potassium: 331 mg

With only a small amount of oil in the crust and skim milk in the filling, this delicious pie is a heart healthy treat.

Yield: 9 servings
Serving size: 1/9 of 9-inch pie

Ingredients:
FOR CRUST
1 cup quick cooking oats
1/4 cup whole wheat flour
1/4 cup ground almonds
2 Tbsp brown sugar
1/4 tsp salt
3 Tbsp vegetable oil
1 Tbsp water

FOR FILLING
1/4 cup brown sugar, packed
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp salt
1 egg, beaten
4 tsp vanilla
1 cup canned pumpkin
2/3 cup evaporated skim milk

Directions:
1. Preheat oven to 425 °F.

To prepare crust:
2. Mix oats, flour, almonds, sugar, and salt in small mixing bowl.
3. Blend oil and water in measuring cup with fork or small wire whisk until emulsified.
4. Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together.
5. Press into 9-inch pie pan, and bake for 8–10 minutes, or until light brown.
6. Turn down oven to 350 ºF.

To prepare filling:
7. Mix sugar, cinnamon, nutmeg, and salt in bowl.
8. Add egg and vanilla, and mix to blend ingredients.
9. Add pumpkin and milk, and stir to combine.

Putting it together:
10. Pour filling into prepared pie shell.
11. Bake for 45 minutes at 350 ºF or until knife inserted near center comes out clean.

Nutritional Information (per serving):
Calories: 169
Total fat: 7 g
Saturated fat: 1 g
Cholesterol: 24 mg
Sodium: 207 mg
Total fiber: 3 g
Protein: 5 g
Carbohydrates: 22 g
Potassium: 223 mg

Here’s a perfect lowfat thirst quencher.

Yield: 3 servings
Serving size: 1 cup

Ingredients:
1 cup fat free, plain yogurt
6 medium strawberries
1 cup pineapple, crushed, canned in juice
1 medium banana
1 tsp vanilla extract
4 ice cubes

Directions:
1. Place all ingredients in blender and puree until smooth.
2. Serve in frosted glass.

Nutritional Information (per serving):
Calories: 121
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 64 mg
Total fiber: 2 g
Protein: 6 g
Carbohydrates: 24 g
Potassium: 483 mg

Fresh herbs add plenty of flavor to this salsa— so you use less salt.

Yield: 8 servings
Serving size: 1/2 cup

Ingredients:
6 tomatoes, preferably Roma (or 3 large tomatoes)
1/2 medium onion, finely chopped
1 clove garlic, finely minced
2 jalapeño peppers, finely chopped
3 Tbsp cilantro, chopped
to taste fresh lime juice
1/8 tsp oregano, finely crushed
1/8 tsp salt
1/8 tsp pepper
1/2 avocado, diced (black skin)

Directions:
1. Combine all ingredients in glass bowl.
2. Serve immediately or refrigerate and serve within 4–5 hours.

Nutritional Information (per serving):
Calories: 42
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 44 mg
Total fiber: 2 g
Protein: 1 g
Carbohydrates: 7 g
Potassium : 337 mg