Take Very Good
Care of YouselvesDeuteronomy 4:15


BS'D


Get ready for three day holidays with some "LITE" recipes


Orange and Fennel Salad


 



Low Carb, Low Fat  /  Yield: 8 servings


The tang of the oranges and the licorice flavor of


the fennel are a unique and tasty combination.


Salad:


2 medium fennels


6 cups romaine lettuce leaves, torn into bite-sized pieces


1 cup radicchio leaves, torn into bite-sized pieces


1 red onion, peeled and thinly sliced


2 oranges, peeled and thinly sliced


Garnish:


1/4 cup sliced roasted almonds


Dressing:


3 tablespoons white wine vinegar


2 tablespoons olive oil


2 tablespoons water


1 teaspoon fennel leaves, finely chopped


2 cloves garlic, minced


1/2 tablespoon grated orange rind


sugar substitute equal to 1 teaspoon sugar


salt and pepper to taste


Trim off flowery leaves and set aside.  Remove and


discard discolored outer layers of the fennel. Cut off


the bottom. Pull apart the rest of the layers and rinse


well.


Pat dry and slice into thin half-rounds.


Combine the prepared salad greens, onions and


oranges in a large bowl. Scatter fennel on top.


Whisk together all ingredients for the dressing.


Note:


To make a creamier dressing, add 1 tablespoon of light


mayonnaise and whisk.


Nutrition Facts


Serving size (cup) 1


(oz) 5.5


(g) 165


Calories 80


Protein (g) 3.3


Carbs (g) 7.2


Fat (g) 4.3


Sat. Fat (g) 0.4


Cholesterol (mg) 0


Sodium (mg) 9


Calcium (mg) 133


Fiber (g) 1.7


Exchanges: Free vegetable 1 Fruit 1/4 Fat 1


 


Spinach-Veal Soup


Low Carb, Low Fat  /  Yield: 8 servings


This hearty soup is a winner every time.  It goes


well with the Egg Drop “Noodles” (recipe follows) 


making it  a great Italian-Chinese combination!


1 tablespoon olive oil


non-stick cooking spray


1 small onion, peeled, sliced and diced


6 large scallions, thinly sliced


4-5 cloves garlic, peeled and finely minced


1 pound ground veal


1 tablespoon chicken-flavored soup powder (optional)


1 tablespoon meat-flavored soup powder (optional)


21/2 cups chopped spinach, fresh or frozen


salt and pepper to taste


7-8 cups water


In a deep pot, prepare onions, scallions and garlic


the Enlitened way (see p. 42). Add ground veal and


soup powders.


Stir until the meat browns and add the spinach.


(It is not necessary to defrost, but it should be


broken up.)


Add water. Bring to a boil. Lower heat and simmer


for 30-35 minutes.


At this point the egg drops from the recipe below can


be added.  Add salt and pepper to taste.


Note:


Veal can be substituted with chicken, turkey or soy crumbles.


Nutrition Facts


Serving size (cup) 1


(oz) 7


(g) 210


Calories 140


Protein (g) 14


Carbs (g) 4


Fat (g) 5.7


Sat. Fat (g) 1.5


Cholesterol (mg) 45


Sodium (mg) 368


Calcium (mg) 88


Fiber (g) 1.7


Exchanges: Starch 1/2 Lean meat protein 2


 


Egg Drop “Noodles”


Carb Free, Low Fat  /  Yield: 6-8 servings


I learned this from my mother over 40 years ago.


It is so easy and light; you won’t believe it’s kosher


for Passover. Egg drops are a marvelous, filling


and healthy accompaniment to any soup.


The Chinese way to serve this dish is in a


clear chicken soup sprinkled with scallions.


6-8 cups clear chicken soup (see pp. 47, 48)


2 whole eggs plus 1 egg white


2 tablespoons water


salt and pepper to taste


Using an 8-10 cup soup pot, bring chicken soup


to a rolling boil.


Beat the eggs with the water and season to taste.


Pour mixture slowly into the soup, while swirling it with a


whisk or fork to create a noodle-like appearance.


Nutrition Facts


Serving size (Tbsp) 2–3


(oz)


(g) 20


Calories 25


Protein (g) 2.4


Carbs (g) 0.2


Fat (g) 1.6


Sat. Fat (g) 0.5


Cholesterol (mg) 87


Sodium (mg) 158


Calcium (mg) 10


Fiber (g) 0


Exchanges: Free exchange 1


 


En”lite”ned Onions


Low Carb, Low Fat  /  Yield: 1 1/2 -2 cups


2 tablespoons olive oil


10-second spray of non-stick cooking spray


2 cups leeks/scallions, white/light green parts, thinly sliced


1 cup onions, peeled and diced small


3 cloves garlic, peeled and minced


a few drops of water, as needed


Heat the oil together with the cooking spray in a


large non-stick skillet over medium heat for a


few seconds. Add the leeks and onions; stir and


lower heat.


Cook until the leeks and onions start to brown,


stirring occasionally. Add garlic and water; the


mixture will start to brown.


Cook another few minutes, scraping the bottom of


the pan so that nothing sticks.


Tip:


When using leeks and scallions; discard the bulb, outer


layer and dark green parts. Slice in half and wash carefully


to remove all sand.


Nutrition Facts


Serving size (Tbsp) 2


(oz) 1


(g) 30


Calories 26


Protein (g) 0.5


Carbs (g) 2.8


Fat (g) 1.5


Sat. Fat (g) 0.2


Cholesterol (mg) 0


Sodium (mg) 3


Calcium (mg) 15


Fiber (g) 0.5


Exchanges: Free exchange 1


 


Fresh and Natural Applesauce


Low Carb, Fat Free  /  Yield: 20 servings


It’s hard to go back to store-bought applesauce after


tasting this delicious, refreshing dessert. The trick to


this great dish is the aromatic herbal tea bags.


Be daring and try a variety of different flavors.


10 medium Granny apples, peeled and sliced into eighths


juice of half a lemon


dash of salt


1 teaspoon vanilla extract


6-8 flavored tea bags of your choice (remove labels and


tie together)


2 cinnamon sticks


water


sugar substitute, optional


for fruit compote:


use fruit of choice


Place apples in a 5-quart pot. Add lemon juice, salt,


vanilla, tea bags, cinnamon sticks and water, covering


not more than half the apples so that the end result will


not be too watery. Bring to a boil. Lower heat and


simmer until apples are soft. Hand-blend and mash


to desired consistency. For additional sweetness,


you can add sugar substitute.


Variations:


For crunchy fruit compote:


Bring ingredients to a boil and cook on high heat for


7 minutes. Turn off heat and cover. Let stand overnight.


In the morning, put into a jar and refrigerate. This can


be frozen in an airtight container.


For strawberry-rhubarb apple compote:


Add 1 1/2 cups of sliced strawberries and 1 cup of


sliced rhubarb to the apples. Rhubarb is quite tart,


so add sugar substitute according to taste. Blend well


and refrigerate.


For cinnamon applesauce:


Add 1 tablespoon ground cinnamon to blended apples.


For a beautiful crimson color, as well as additional


flavor and fiber, add 1-1 1/2 cups frozen blueberries.


Nutrition Facts


Serving size (cup) 1/2


(oz) 2


(g) 80


Calories 34


Protein (g) 0.1


Carbs (g) 8


Fat (g) 0.2


Sat. Fat (g) 0


Cholesterol (mg) 0


Sodium (mg) 0


Calcium (mg) 5


Fiber (g) 0


Exchanges: Fruit 3/4


 


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