Phyllis Dowty

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LOW CARB RECIPES
(Recipes appropriate for diabetics.)
 

Easy Ham and Cabbage

 

1 1/2 cups finely chopped lean ham

4 cups shredded cabbage*

1/3 cup uncooked minute rice

1/2 cup chopped onion

1 (8 ounce) can tomato sauce

1 cup chicken broth

2 teaspoons prepared mustard

1 tablespoon brown sugar

1/4 teaspoon black pepper

 

In an 8-cup glass measuring bowl, combine ham, cabbage, uncooked rice, and onion. Add tomato sauce, mustard, brown sugar and pepper. Mix well to combine. Cover and microwave on HIGH for 12 to 15 minutes or until cabbage and rice are tender, stirring after 6 minutes.

(*may use prepared coleslaw mix)

3 servings, per serving:  209 calories; 24g carb; 6g fat

 

Count each serving as 2 meats, 2 vegetables, 1 carbohydrate

 

 

 

Chicken and Rice Casserole

 

2 cups chicken broth

1/3 cup nonfat dry milk powder

¼ cup water

½ cup finely chopped onion

1 cup diced cooked chicken (can use more, if desired)

¾ cup shredded cheddar cheese

1 cup uncooked Minute Rice

¼ teaspoon black pepper

1 teaspoon dried parsley flakes

 

Preheat oven to 375 degrees.  Spray an 8 x 8 inch baking dish with cooking spray.  In a large bowl, combine chicken broth, dry milk powder, and water.  Stir in onion and chicken.  Add cheddar cheese, uncooked rice, pepper and parsley flakes.  Mix well to combine.  Pour mixture into prepared baking dish.  Cover and bake for 45 minutes.  Uncover and continue baking for 15 minutes.  Let set for 5 minutes before serving. 

4 servings

 

Each serving:  10 grams carbohydrates

 

 

Low Carb/Sugar Free Tapioca Pudding

 

1 ¾ cup cream or half and half

1 cup water

1/3 cup Splenda®

3 tablespoons MINUTE tapioca

1 egg, well beaten

1 teaspoon vanilla

 

Mix cream, water, Splenda®, tapioca and egg in medium saucepan.  Let stand 5 minutes.  Stirring constantly, cook over medium heat until mixture comes to a full boil.  (Pudding thickens as it cools.)  Remove from heat; stir in vanilla.  Cool in pan 20 minutes; stir.  Spoon into serving bowl or individual serving dishes.  Serve warm or chilled.  Store leftover pudding in refrigerator.  Makes 6 servings. 

For creamier pudding place plastic wrap on surface of pudding while cooling; stir.

 

Each serving equals approx. ½ serving of carbohydrates (6 carbs made with cream; 8 carbs made with half and half)