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Southern Corn Bread
(makes 8 servings)
Baking this traditional Southern corn bread in a
preheated, greased cast-iron pan will give a crisp, dark crust. For Mexican
corn bread, add 2 tablespoons chopped green chiles or 3 tablespoons drained
salsa to the batter. Neither addition will change the exchange values.
Number of Servings: 8
Serving Size: 1
Ingredients
1 cup yellow cornmeal
2 Tbsp all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup buttermilk, low-fat, or soured
fat-free milk(add 1 tablespoon lemon juice to 1 cup fat-free milk)
1 ea large egg, or 1/4 cup egg substitute
1 ea
1 Tbsp vegetable oil, or margarine
Preparation Instructions
Combine the cornmeal, flour, baking powder, baking
soda, and salt in a medium bowl. Add the milk and egg and stir until
blended. Set aside 30 minutes to soften the cornmeal.
Preheat the oven to 425 degrees F. Place the oil
in a 8-inch ovenproof skillet (preferably cast-iron) or cake pan. Put the
skillet or pan in the hot oven. When the oil is very hot, add it to the
batter and mix well. Immediately pour the batter into the skillet or pan.
Bake for 20 to 25 minutes, until the bread is firm
and lightly browned around the edges. Cool 5 to 10 minutes. Cut into 8
equal wedges and serve warm
Exchanges Per Serving
1 Starch
1/2 Fat
Amount per serving
Calories 109 Calories From Fat 28
Total Fat 3 g
Saturated Fat 1 g Cholestrol 28
mg Sodium 237 mg
Total Carbohydrate 17
g Dietary Fiber 1 g Sugars 2
g
Protein 3 g
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Banana Bread
(makes 20 servings)
1/4 cup Sugar
3/4 cup Sugar Twin
1/3 cup Margarine
1 Egg
2 Egg whites
1 ts Baking soda
2 cup Flour
4 tb Milk
3/4 tsp Vinegar
3 Bananas (ripe, mashed)
Blend sugar, Sugar Twin, and margarine. Add eggs
and mix well. Sift flour and soda into bowl and stir. Mix milk and vinegar
together, then add to mixture.
Fold in bananas. Bake 1 hour at 350 degrees in greased
9 x 5 loaf pan.
Let cool and cut into 20 slices.
Nutrients per slice: Calories 108, fat 3.6g,
cholesterol 14 mg,
carbohydrate 17g,
sodium 63mg.
Exchanges: Bread 1, fruit
1/4, fat 1.
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Blue Berry Muffins
(makes 12 servings)
1 1/2 c Flour, Sifted
3 ts Baking Powder
1/2 ts Salt
1 Egg, well beaten
1/2 c Milk, or Skim
1 ts Sucaryl Solution
3 ts Margarine; melted
2/3 c Blueberries; Fresh or
2/3 c Canned blueberries, well drained
Mix together sifted flour, baking powder, and salt.
Add well-beaten egg, milk, and sucaryl solution. * SUCARYL * is an artificial
sugar sweetener.. When partly blended, add melted margarine making sure
it is evenly mixed with the dry ingredients. Then ADD, Milk, mixing well.
Fold in berries. Then POUR into a greased MUFFIN pan and bake at 400 degree's
for 25 minutes
One serving may be exchanged
for: 1 bread exchange or 1 fat exchange. Cal 101 per muffin.
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