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    You are in: Home / Community Forums / Diabetic Cooking / ZWT 8 -- Lighten Up for Diabetes
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    ZWT 8 -- Lighten Up for Diabetes

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    PaulaG
    Thu Aug 09, 2012 5:34 am
    Forum Host
    Thank you Nif. I have ADD. Seems I must have gotten distracted while checking in. icon_smile.gif
    PaulaG
    Thu Aug 09, 2012 5:39 am
    Forum Host
    FloridaNative wrote:
    For the Honeys...



    I chose to work with Susie D's recipe for Pineapple Coconut Empanadas #95647 and create a "Lightened Up" version.

    Overall the original recipe didn't appear too bad and I had to really work to make this lighter.

    ORIGINAL INGREDIENTS:
    For the dough
    2 1/2 cups all-purpose flour
    1/2 teaspoon salt
    3/4 cup solid shortening
    1 tablespoon sour cream
    1/2 cup chilled water, plus
    1 teaspoon chilled water
    For the filling
    2 (20 ounce) cans crushed pineapple, well drained
    1 cup sugar or 1 cup Splenda sugar substitute
    1 1/2 cups flaked coconut
    1 teaspoon vanilla
    3 tablespoons all-purpose flour
    For the glaze
    1/4 cup sweetened condensed milk

    NUTRITIONAL FACTS:
    Serving Size: 1 (90 g) -- Servings Per Recipe: 24

    Amount Per Serving / % Daily Value
    Calories 203.9
    Calories from Fat 75 / 37%
    Total Fat 8.4 g / 12% -- Saturated Fat 3.2 g / 16%
    Cholesterol 1.3 mg / 0%
    Sodium 69.0 mg / 2%
    Total Carbohydrate 30.9 g / 10%
    Dietary Fiber 1.2 g / 5%
    Sugars 18.9 g / 75%
    Protein 2.0 g / 4%.

    For the new FloridaNative ‘s Lightened Up Version I did the following:

     I cut the dough ingredients altogether and went with puff pastry
     For the filling I cut the pineapple, sugar and coconut and added banana and nuts.
     For the glaze I cut the sweetened condensed milk and added an egg glaze
     Overall fat and cholesterol increased approximately 6%, from the nuts mostly I imagine. Decreasing were calories, sodium, sugar (by half) and carbohydrates by 1/3.
     Increasing also were fiber and protein by small degrees.

    INGREDIENTS:
    For the dough
    1 (2 sheet) package prepared puff pastry
    For the filling
    1 (20 ounce) can crushed pineapple, packed in juice not syrup, well drained
    1 medium banana, very ripe
    1/2 cup sugar or 1/2 cup Splenda sugar substitute
    1 cup unsweetened flaked coconut
    1/2 cup chopped macadamia nuts
    1/2 teaspoon vanilla
    For the glaze
    1 small egg
    1 tablespoon water

    NUTRITITION FACTS:
    Serving Size: 1 (61 g) -- Servings Per Recipe: 24

    Amount Per Serving / % Daily Value
    Calories 193.4 -- Calories from Fat 111 / 57%
    Total Fat 12.3 g / 19% -- Saturated Fat 4.4 g / 22%
    Cholesterol 5.8 mg / 1%
    Sodium 55.0 mg / 2%
    Total Carbohydrate 19.4 g / 6%
    Dietary Fiber 1.4 g / 5%
    Sugars 8.7 g / 34%
    Protein 2.3 g / 4%

    I also found interesting the changes in the TYPES of sugars, and the vitamins and minerals.

    OLD value / NEW value
    Fructose 74 / 43
    Glucose 88 / 50
    Sucrose 249 / 107
    Sugar 454 / 210

    Folate 157 / 468
    Mangnesium 320 / 359
    Manganese 16 / 14
    Phosphorous 765 / 732
    Potassium 2512 / 2181
    Selenium 151 / 153
    Vitamin A 700 / 501
    Vitamin C 110 / 66
    Vitamin D 6 / 31

    I will make the lightened up version just to see how it actually tastes. That’s the only problem I have with non-cooking challenges…you never know what you end with unless you make it!

    This was an interesting challenge. Definitely showed me some things I never really thought about when changing up a recipe. I try (and TRY is the operative word here) to keep my sugar intake UNDER 25 grams per day, with carb servings per meal less than 40 grams . This was a good exercise in nutrition for this diabetic – thanks for hosting Paula icon_biggrin.gif

    FN wave.gif

    Should you decide to make this, please let me know how it works. Glad to hear that the challenge was helpful to you. icon_smile.gif
    JanuaryBride
    Thu Aug 09, 2012 2:02 pm
    Food.com Groupie


    I chose Easy Mexican Mac and Cheese #330913 by FLKeysJen.

    It is a decadent but simple crock pot recipe. Here is the original recipe in black with my changes noted in red.

    8 ounces penne pasta, uncooked I changed this to whole wheat penne pasta
    1/2 cup mexican lager beer (such as Corona) I changed this to light beer, such as Corona light
    4 slices bacon, diced I deleted this ingredient and added 6 tsp of Bacos to just be sprinkled on the top of each serving
    10 ounces rotel diced tomatoes and green chilies (not drained)
    8 ounces cream cheese I changed this to light cream cheese
    2 cups milk I changed this to low fat milk
    12 ounces monterey jack pepper cheese, cubed I changed this to light Velveeta

    Here are the original nutritional values in black with the new values in red:
    Calories 569.1 (240)
    Calories from Fat 327 (82)
    Total Fat 36.3 (9.2)
    Saturated Fat 20.9 g (4.9)
    Cholesterol 107.2 mg (28.0)
    Sodium 701.6 mg (319.7)
    Total Carbohydrate 38.2 g (31.9)
    Dietary Fiber 4.1 g (3.1)
    Sugars 1.5 g (1.2)
    Protein 22.6 g (9.4)

    That was fun!
    JB
    PaulaG
    Thu Aug 09, 2012 3:52 pm
    Forum Host
    JanuaryBride wrote:


    I chose Easy Mexican Mac and Cheese #330913 by FLKeysJen.

    It is a decadent but simple crock pot recipe. Here is the original recipe in black with my changes noted in red.

    8 ounces penne pasta, uncooked I changed this to whole wheat penne pasta
    1/2 cup mexican lager beer (such as Corona) I changed this to light beer, such as Corona light
    4 slices bacon, diced I deleted this ingredient and added 6 tsp of Bacos to just be sprinkled on the top of each serving
    10 ounces rotel diced tomatoes and green chilies (not drained)
    8 ounces cream cheese I changed this to light cream cheese
    2 cups milk I changed this to low fat milk
    12 ounces monterey jack pepper cheese, cubed I changed this to light Velveeta

    Here are the original nutritional values in black with the new values in red:
    Calories 569.1 (240)
    Calories from Fat 327 (82)
    Total Fat 36.3 (9.2)
    Saturated Fat 20.9 g (4.9)
    Cholesterol 107.2 mg (28.0)
    Sodium 701.6 mg (319.7)
    Total Carbohydrate 38.2 g (31.9)
    Dietary Fiber 4.1 g (3.1)
    Sugars 1.5 g (1.2)
    Protein 22.6 g (9.4)

    That was fun!
    JB


    It is amazing how much the calories were reduced. The sodium was almost half. Thank you for participating.
    JanuaryBride
    Thu Aug 09, 2012 4:31 pm
    Food.com Groupie
    PaulaG wrote:
    JanuaryBride wrote:


    I chose Easy Mexican Mac and Cheese #330913 by FLKeysJen.

    It is a decadent but simple crock pot recipe. Here is the original recipe in black with my changes noted in red.

    8 ounces penne pasta, uncooked I changed this to whole wheat penne pasta
    1/2 cup mexican lager beer (such as Corona) I changed this to light beer, such as Corona light
    4 slices bacon, diced I deleted this ingredient and added 6 tsp of Bacos to just be sprinkled on the top of each serving
    10 ounces rotel diced tomatoes and green chilies (not drained)
    8 ounces cream cheese I changed this to light cream cheese
    2 cups milk I changed this to low fat milk
    12 ounces monterey jack pepper cheese, cubed I changed this to light Velveeta

    Here are the original nutritional values in black with the new values in red:
    Calories 569.1 (240)
    Calories from Fat 327 (82)
    Total Fat 36.3 (9.2)
    Saturated Fat 20.9 g (4.9)
    Cholesterol 107.2 mg (28.0)
    Sodium 701.6 mg (319.7)
    Total Carbohydrate 38.2 g (31.9)
    Dietary Fiber 4.1 g (3.1)
    Sugars 1.5 g (1.2)
    Protein 22.6 g (9.4)

    That was fun!
    JB


    It is amazing how much the calories were reduced. The sodium was almost half. Thank you for participating.


    You know, the calories didn't come down until I made the final change which was from the full fat monterey jack to the light velveeta! Who would have known there was such a difference! And the velveeta would make it more creamy anyway.
    PaulaG
    Thu Aug 09, 2012 5:30 pm
    Forum Host
    That surprises me. But then again I do know that certain cheeses can be high in fat and calories.
    Nancy's Pantry
    Fri Aug 10, 2012 11:23 am
    Food.com Groupie


    Here is my attempt at reducing fat, sodium, carbs and sugar on Pepper Jack, Chicken and Peach Quesadillas. I have placed my changes in ( ) next to the original ingredients and nutritional facts.

    1 tsp. honey (1 tsp. splenda)
    1/2 tsp. fresh lime juice
    1/2 cup reduced-fat sour cream (1/4 cup non-fat Greek yogurt)
    4 (8-inch) flour tortillas (4 (8-inch) whole grain tortillas)
    3/4 cup pepper jack cheese (1/4 cup reduced-fat pepper jack cheese)
    1 cup cooked chicken breasts (used poached in water vs. rotisserie)
    1 cup thinly sliced firm ripe peaches (1/2 cup used)
    4 tsp. fresh cilantro, chopped
    cooking spray

    Original Nutritional Facts:

    Total Fat - 15.9g (9.2g) 24% (14%)
    Sat. fat - 7.3g (3.1g) 36% (15%)
    Cholesterol - 54.7mg (35.6mg) 18% (11%)
    Sugars - 6.1g (2.9g) 24% (11%)
    Sodium - 598.3mg (419mg) 24% (17%)
    Carbs - 37.3g (30.9g) 12% (10%)
    Protein 20.5g (16.9g) 41% (33%)

    Had fun trying!


    Nancy
    PaulaG
    Fri Aug 10, 2012 12:09 pm
    Forum Host
    Nancy I think you did a great job. Thanks much for participating.
    K9 Owned
    Fri Aug 10, 2012 1:02 pm
    Forum Host
    deleted the post as it was a dup recipe icon_confused.gif


    Last edited by K9 Owned on Fri Aug 10, 2012 1:05 pm, edited 1 time in total
    K9 Owned
    Fri Aug 10, 2012 1:04 pm
    Forum Host
    K9 Owned wrote:


    For this challenge I have elected to modify Pepper Jack, Chicken and Peach Quesadillas
    here is the nutritional information for this original recipe

    Nutritional Facts for Pepper Jack, Chicken and Peach Quesadillas Serving Size: 1 (183 g) Servings Per Recipe: 4 Amount Per Serving
    % Daily Value Calories 376.7
    Calories from Fat 143 38%
    Total Fat 15.9 g 24%
    Saturated Fat 7.3 g 36%
    Cholesterol 54.7 mg 18%
    Sodium 598.3 mg 24%
    Total Carbohydrate 37.3 g 12%
    Dietary Fiber 2.3 g 9%
    Sugars 6.1 g 24%
    Protein 20.5 g 41%

    As peaches are fairly low on the glycemic index (all that fibre) they stayed as is. I replaced the honey with a pinch of Stevia, used non fat sour cream and low fat Pepper Jack cheese and substituted corn tortillas for the flour ones.

    This reduced the total fat by 34% , saturated fat by 30%, produced a whopping gave a whopping 70% reduction in sodium and a 30% reduction in total calories.

    here is the nutritional information for the modified version:
    Servings Per Recipe: 4 Amount Per Serving
    % Daily Value Calories 262.1
    Calories from Fat 95 36%
    Total Fat 10.5 g 16%
    Saturated Fat 5.2 g 26%
    Cholesterol 51.1 mg
    17% Sodium 176.0 mg 7%
    Total Carbohydrate 23.0 g 7%
    Dietary Fiber 2.6 g 10%
    Sugars 5.9 g 23%
    Protein 19.3 g 38%


    YIKES!!!!

    Please disregard this post. I didn't look to see that my team mate had already used the same recipe!!!

    I'm going to make myself a high protein - low fat low carb lunch and try again this afternoon.
    Random Rachel
    Fri Aug 10, 2012 8:04 pm
    Food.com Groupie


    I chose Pine Nut Rice Pilaf (Pi�on Rice Pilaf) #202897 by Mikekey

    Instead of using rice, I used quinoa. I also halved the amount of oil in the pan, and the amount of pine nuts. I thought chicken broth would be healthier than the stock, but found that the chicken stock was actually 10g fat and 300mg sodium healthier icon_eek.gif

    My changes made the recipe healthier, although not by as much as I was expecting icon_smile.gif

    before calories: 717
    after calories: 502

    before carbs: 88g
    after carbs: 66g

    before fiber: 2.6g
    after fiber: 6.7g

    before fat: 23g
    after fat: 21g

    before protein: 17g
    after protein: 20g

    before sodium: 350mg
    after sodium: 349mg

    I know this isn't a cooking challenge, but I did make the recipe and really liked the pine nuts and spices in with the quinoa icon_smile.gif


    Last edited by Random Rachel on Fri Aug 10, 2012 8:54 pm, edited 2 times in total
    PaulaG
    Fri Aug 10, 2012 8:16 pm
    Forum Host
    Random Rachel, thank you much. That is a significant difference in carbs. By chance did you happen to note if the changes made any reduction in the sodium content?
    Random Rachel
    Fri Aug 10, 2012 8:19 pm
    Food.com Groupie
    Actually, it increased the sodium from 350mg to 752mg icon_eek.gif - I will go back and add that to my post
    PaulaG
    Fri Aug 10, 2012 8:34 pm
    Forum Host
    Random Rachel wrote:
    Actually, it increased the sodium from 350mg to 752mg icon_eek.gif - I will go back and add that to my post


    That is a shocker. I even looked up the sodium content of the 2 and found quinoa has 7mg and white rice 10mg. Quinoa is much healthier than white rice. Thanks much for taking the challenge.
    Random Rachel
    Fri Aug 10, 2012 8:44 pm
    Food.com Groupie
    It was the chicken broth - I had assumed that broth was healthier, when in fact using stock brings the sodium down to 349mg and the fat down to 23g - just the opposite of what I assumed. 10 grams of fat and 300 mg sodium is pretty significant, lol
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