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Onion Cheese Ball Shelby Finger 1 package (8 ounces) fat-free cream cheese, softened 8 slices (3/4 ounce each) fat-free sharp cheddar cheese, cut into thin strips 1 small onion, diced 1 tablespoon Worcestershire sauce 1 teaspoon garlic powder Dash hot pepper sauce 1/2 cup minced fully cooked low-fat ham Fresh vegatables or reduced-fat crackers In a mixing bowl, beat the cheeses. Add onion, Worcestershire sauce, garlic powder & hot pepper sauce; mix well. Shape into a ball & roll in ham. Cover & refrigerate for at least 1 hour. Serve with vegetables or crackers. Yield: 1-1/2 cups Nutritional Analysis: One 2-tablespoon serving (calculated without crackers or vegetables) equals 24 calories, 198 mg sodium, 2 mg cholesterol, 2 gm carbohydrate, 4 gm protein, trace fat. Diabetic Exchanges:1/2 lean meat. Chicken Meatball Appetizers Norma Snider 2-1/2 cups minced cooked chicken breast 3 tablespoons finely chopped onion 3 tablespoons finely chopped celery 2 tablespoons finely chopped carrot 2 tablespoons dry bread crumbs 1 egg white 1/2 teaspoon poultry seasoning Pinch pepper In a bowl, combine all ingredients; mix well. Shape into 3/4-in. balls; place on a baking sheet that has been coated with nonstick cooking spray. Bake at 400 degrees for 8-10 minutes or until lightly browned Yield: about 2-1/2 dozen Nutritional Analysis: One serving (3 meatballs) equals 42 calories, 23 mg sodium, 21 mg cholesterol, 2 gm carbohydrate, 6 gm protein, 1 gm fat. Diabetic Exchanges: 1 very lean meat.  Creamy Green Beans Lynn Hansen 2 cups frozen french-style green beans 1 tablespoon chopped onion 1 tablespoon reduced-fat margarine 1 tablespoon all-purpose flour 1/2 cup plain nonfat yogurt pepper to taste 1/4 cup shredded light process American cheese Place beans in a microwave-safe baking dish; microwave on high for 4-5 minutes or until tender. Set aside. In a saucepan, saute onion in margarine for 1 minute. Sitr in flour until smooth; cook & stir for 1 minute. Stir in yogurt. Add beans & pepper. Top with cheese & let stand until melted. Yield: 4 servings. Nutritional Analysis: One 1/2-cup serving equals 70 calories, 162 mg sodium, 4 mg cholesterol, 8 gm carbohydrate, 4 gm protein, 3 gm fat. Diabetic Exchanges: 1-1/2 vegetable, 1/2 fat. Baked Onion Rings Peggy Burdick 1-1/2 cups crushed cornflakes 2 teaspoons sugar 1 teaspoon paprika 1/4 teaspoon seasoned salt 1/4 teaspoon garlic salt 2 large sweet onions Egg substitute equivalent to 2 eggs In a large bowl, combine the first five ingredients; set aside. Cut onions into 1/2-in.-thick slices. Separate into rings, reserving the small rings for another use. In a small mixing bowl, beat egg substitute until frothy. Dip onion rings into egg, then into crumb mixture, coating well. Place in a single layer on baking sheets that have been coated with nonsitck cooking spray. Bake at 375 degrees for 15-20 minutes or until onions are tender & coating is crispy. Yield: about 6 servings. Nutritional Analysis: One serving (four onion rings) equals 143 calories, 442 mg sodium, trace cholesterol, 30 gm carbohydrate, 5 gm protein, 1 gm fat. Diabetic Exchanges: 2 starch. Herbed Potatoes & Onions Rosadene Herold 3 medium red potatoes, thinkly sliced 1 medium onion, thinly sliced 1/2 teaspoon Italian seasoning 1/8 teaspoon pepper 2 tablespoons reduced-fat margarine, melted In an ungreased 2-qt. microwave-safe baking dish, layer half the potato & onion slices. Combine Italian seasoning & pepper; sprinkle half over the onion & potato layer. Drizzle with 1 tablespoon margarine. Repeat layers. Cover with vented plastic wrap. Microwave on high for 12 minutes or unti potatoes are tender, turning dish after 6 minutes. Yield: 4 servings. Nutritional Analysis: One serving equals 127 calories, 71 mg sodium, 0 mg cholesterol, 22 gm carbohydrate, 2 gm protein, 4 gm fat. Diabetic Exchanges: 1-1/2 starch, 1/2 fat. 
Vegetable Medley Terry Maly 4 cups diced peeled potatoes 1-1/2 cups frozen whole kernel corn or 1 can (15-1/4 ounces) whole kernel corn, drained 4 medium tomatoes, seeded & diced 1 cup sliced carrots 1/2 cup chopped onion 3/4 teaspoon salt 1/2 teaspoon sugar 1/2 teaspoon dill weed 1/8 teaspoon pepper In a slow cooker, combine all ingredients. Cover & cook on low for 5-6 hours or until vegetables are tender. Yield: 8 servings. Nutritional Analysis: One 1-cup serving (prepared with frozen corn) equals 116 calories, 243 mg sodium, 0 mg cholesterol, 27 gm carbohydrate, 3 gm protein, 1 gm fat. Diabetic Exchanges: 1-1/2 starch Zippy Broccoli Bryan Forster 7 cups fresh or frozen broccoli florets 1/4 cup water 2 tablespoons olive or vegetable oil 1 tablespoon lemon juice 2 garlic cloves, minced 1 teaspoon salt 1 teaspoon hot pepper sauce Place broccoli & water in a microwave-safe bowl; cover & cook on high for 5-7 minutes or until crisp-tender. Mean-while, combine remaining ingredients. Drain brocoli. Drizzle with lemon juice mixture; toss to coat. Yield: 8 servings. Nutritional Analysis: One serving equals 49 calories, 326 mg sodium, 0 mg cholesterol, 4 gm carbohydrate, 2 gm protein, 4 gm fat (trace saturated fat). Diabetic Exchanges: 1 vegetable, 1/2 fat. Good for you Salads Sugar free & Low Carb Desserts Appetizers & Side Dishes Healthy Breads Yummy Soups Check back often for new recipes 
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