Tuesday, April 22, 2008

Nutty Chocolate Chip Cookies

Here's a great recipe for Nutty Chocolate Chip Cookies that is even good for diabetics! Just remember though that diabetics need to pay extra attention to the amount of carbohydrates they eat to maintain control of their blood sugar levels.

You can include cookies in your diabetic meal plan - just plan ahead and remember to eat in moderation.

Prep time: 45 minutes


* 2/3 c. light margarine, softened
* 2/3 c. brown sugar, firmly packed
* 2/3 c. sucralose
* 2 tsp. vanilla extract
* 2 eggs
* 1 1/2 c. all-purpose flour
* 1 tsp. baking soda
* 1/4 tsp. salt
* 3/4 c. semi-sweet chocolate chips
* 1/4 c. pecans, chopped


1. Preheat oven to 350 degrees Fahrenheit (176 degrees Celsius).
2. Cream butter, brown sugar, sucralose, and vanilla extract together in a mixing bowl.
3. Add eggs to above mixture one at a time, mixing well after each addition.
4. Add flour, baking soda, and salt. Mix well until blended.
5. Stir in chocolate chips and pecans.
6. Place level tablespoon size of cookie dough on a greased baking sheet.
7. Bake at 350 degrees Fahrenheit (176 degrees Celsius) for 10-12 minutes or until golden brown.
8. Remove from oven and cool on wire cooling rack.

Serves: 36

Serving size: 1 cookie

Nutritional analysis (per serving):

76 calories
1 g protein
4 g fat
1 g sat. fat
11 g carbohydrate
0 g fiber
12 mg cholesterol
78 mg sodium
7 mg calcium
0.5 mg iron

Diabetic exchanges:

2/3 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Substitute another type of nut if you do not like pecans. Store the leftovers in an airtight container. You can either freeze half the batch or share them with your friends.

Thursday, April 17, 2008

Refried Bean Roll Up

Lighten up! You can enjoy great-tasting seasoned refried beans, lettuce and cheese in soft flour tortillas and still keep an eye on the fat.

Prep Time:10 min
Start to Finish:15 min
Makes:4 servings

1 can (16 ounces) Old El Paso® fat-free refried beans
1/2 cup Old El Paso® salsa (any variety)
1/2 teaspoon chili powder
8 fat-free flour tortillas (8 to 10 inches in diameter)
1 cup shredded lettuce
1/2 cup shredded Monterey Jack cheese (2 ounces)

1. Mix beans, salsa and chili powder in 1-quart saucepan. Heat over medium heat about 5 minutes, stirring occasionally, until warm.
2. Spoon about 1/4 cup of bean mixture onto center of each tortilla; spread slightly. Top with lettuce and cheese. Fold over sides and ends of tortillas. Serve with addiditional salsa if desired.

Nutrition Information:
1 Serving: Calories 245 (Calories from Fat 45 ); Total Fat 5 g (Saturated Fat 2 g); Cholesterol 5 mg; Sodium 840 mg; Total Carbohydrate 44 g (Dietary Fiber 8 g); Protein 14 g Percent Daily Value*: Vitamin A 8 %; Vitamin C 6 %; Calcium 22 %; Iron 20 % Exchanges: 3 Starch; 1/2 Very Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.

Health Twist
This lighter version of refried bean roll-ups shaves off 70 calories and 7 grams of fat from each serving of the regular recipe.
Traditional refried beans are prepared much like their name suggests. Cooked beans are mashed and fried, often in lard. Check your grocery aisle for equally tasty fat-free refried beans.
If you like your tacos "loaded," then load these up, too! Bulk them up in colorful, delicious style with chopped or sliced jalapeƱos, sliced ripe or green olives, chopped tomato or chopped bell pepper.