Canku Ota

(Many Paths)

An Online Newsletter Celebrating Native America

August 24, 2002 - Issue 68

After School Treats for Diabetics

Ingredients:

• 8 ounces (240 g) plain nonfat yogurt
  
• 1/4 cup (45 g) sugar-free cocoa mix
  
• 4 6-ounce (180 ml) paper cups

In a bowl, combine yogurt and cocoa mix. Mix well. Spoon into paper cups and set the cups in a muffin tin. Insert a wooden popsicle stick in the middle of each cup.

Freeze solid.

To serve peel away the paper cup and eat at once.

Per serving: 66 calories (5% calories from fat), 6 g protein, trace fat (0 saturated fat), 10 g carbohydrate, 1 g dietary fiber, 3 mg cholesterol, 132 mg sodium

Diabetic exchanges: 1 carbohydrate (skim milk)

Makes four servings

Ingredients:

• 0.3 ounce (8.5 g) ounce package sugar-free strawberry jello
  
• 1 cup (240 ml) boiling water
  
• 1 cup (240 ml) fresh orange juice
  
• 2 cups (240 g) sliced fresh strawberries
  

Dissolve jello in boiling water, following the package directions. Stir in orange juice. Chill until the jello has the consistency of unbeaten egg whites, about 20 minutes.

Using an electric mixer on medium-high speed, beat jello mixture until it triples in bulk, about 5 minutes. Fold in strawberries. Transfer mixture to a covered container and chill until ready to serve.

To serve, spoon into individual dishes.

Per serving: 61 calories (6% calories from fat) 2 g protein, trace total fat (0 saturated fat), 13 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 56 mg sodium

Diabetic exchanges: 1 carbohydrate (fruit)

Makes four servings

Ingredients:

• cups (83 g) air-popped popcorn
  
• 1 3-ounce (90 g) can chow mein noodles
  
• refrigerated butter-flavored cooking spray
  
• 2 teaspoons (10 ml) low-sodium soy sauce

Preheat oven to 300°F (149°C).

In a large baking pan, combine popcorn and chow mein noodles. Lightly coat with cooking spray. Toss to evenly coat. Drizzle with soy sauce and toss again.

Bake for 10 minutes, stirring once. Let cool for 10 minutes before eating.

Per serving: 169 calories (28% calories from fat), 6 g protein, 5 g total fat (1.1 g saturated fat), 26 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 260 mg sodium

Diabetic exchanges: 1 1/2 carbohydrate (bread/starch), 1 fat

Makes four servings

Ingredients:

• 1 10-ounce (330 g) can refrigerated pizza dough
  
• 1/4 cup (60 ml) jarred pizza sauce
  
• 1 cup (112 g) part-skim shredded mozzarella cheese
  
• 1/4 cup (15 g) reduced-fat ricotta cheese
  
• 1 teaspoon (5 ml) crushed dried oregano
  
• vegetable cooking spray

Open dough can and place on a work surface. Roll out and cut two 6-inch (15 cm) circles.

Rework scraps, roll out, and cut out another two 6-inch circles for a total of 4 circles. Discard remaining scraps.

Place the dough circles on the work surface. Spread each circle with 1 tablespoon pizza sauce to within 1/4 inch of the edge. Place 1/4 cup (28 g) of the mozzarella cheese near the center of each circle. Top each with 1 tablespoon (15 g) ricotta cheese and sprinkle with 1/4 teaspoon (1.25 ml) oregano.

Dampen the edges of each circle with a little water. Fold circles in half, enclosing the cheese filling. Crimp the edges by pressing down with the tines of a fork along the edge. Cut two small slits in the top for steam vents. Cover and refrigerate until ready to bake.

Preheat oven to 425°F (220°C), Gas Mark 7.

Lightly coat a baking sheet with cooking spray. Place pizza pockets on prepared baking sheet.

Bake until golden brown, about 10 minutes.

Allow to cool for a few minutes before eating.

Per serving: 266 calories (27% calories from fat) 15 g protein, 8 g total fat (4.0 g saturated fat), 33 g carbohydrate, 1 g dietary fiber, 19 mg cholesterol, 593 mg sodium

Diabetic exchanges: 1 medium fat protein, 2 carbohydrate (bread/starch)

Makes four servings

Canku Ota is a copyright © 2000, 2001, 2002 of Vicki Lockard and Paul Barry.

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