One serving (1 piece) equals 258 calories, 12 g fat (5 g saturated fat), 5 mg cholesterol, 180 mg sodium, 30 g carbohydrate, 1 g fiber, 6 g protein. Diabetic Exchanges: 2 starch, 2 fat.
- cold 2% milk
- reduced-fat creamy peanut butter
- reduced-fat whipped topping
- chocolate syrup
- Core apples
- Split sides 2-3 times to let air out
- sugar
- water
- cinnamon
- small piece butter
Nutritional Analysis: One piece equals 226 calories, 6 g fat (4 g saturated fat), 1 mg cholesterol, 130 mg sodium, 33 g carbohydrate, trace fiber, 7 g protein. Diabetic Exchanges: 2 starch, 1/2 fat-free milk, 1/2 fat.
- unflavored gelatin
- Cold water
- Sugar substitute* equivalent to 1/3 C sugar
- Lemon juice
- Grated lemon peel
One slice equals 328 calories, 14 g fat (5 g saturated fat), 50 mg cholesterol, 288 mg sodium, 48 g carbohydrate, 1 g fiber, 5 g protein. Diabetic Exchanges: 3 starch, 2 fat.
- chopped walnuts
- packed brown sugar
- ground Spice Islands® Ground Saigon Cinnamon
- COFFEE CAKE:
- sugar
- egg yolks
- canola oil
- unsweetened applesauce
- vanilla extract
- cake flour
- baking powder
- baking soda
- salt
- reduced-fat sour cream
- egg whites
- confectioners' sugar
One serving (2 tablespoons) equals 56 calories, 3 g fat (1 g saturated fat), 5 mg cholesterol, 278 mg sodium, 6 g carbohydrate, trace fiber, trace protein.
- reduced-fat mayonnaise
- sweet pickle relish
- ketchup
- hickory barbecue sauce
- prepared horseradish
- prepared mustard
Pair with rich fish like salmon or trout (good sources of healthful omega-3 fatty acids), white-meat poultry (low in saturated fat), or pasta. You can also stir a bit into minestrone or steamed rice. Since a little of this zesty spread goes a long way, you may want to freeze leftover pesto in ice cube trays overnight and then transfer to a zip-top plastic bag. The bright flavor should last for up to three months.
- olive oil
- fresh lemon juice
- salt
- freshly ground black pepper
One serving (1/2 cup) equals 101 calories, 5 g fat (5 g saturated fat), 0 cholesterol, 4 mg sodium, 10 g carbohydrate, 0 fiber, 2 g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
- unflavored gelatin
- cold water
- instant coffee granules
- boiling water
- Sugar substitute equivalent to 2 teaspoons sugar
- ice cubes
- extra-virgin olive oil
- crushed red-pepper flakes
- Coarse salt and freshly ground pepper
- chopped fresh oregano
2 tablespoons equals 196 calories, 19 g fat (3 g saturated fat), 4 mg cholesterol, 152 mg sodium, 3 g carbohydrate, 1 g fiber, 5 g protein.
- loosely packed basil leaves
- grated Parmesan cheese
- salt
- Filippo Berio® Extra Virgin Olive Oil