Take Very Good
Care of YourselvesDeuteronomy 4:15


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.


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


1/4 cup sliced roasted almonds


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


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.


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.


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


(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.


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


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.


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


Our web site is not only about diabetes—it’s about being and staying healthy!

Copyright Jewish Diabetes Association 2017--use of this article and all information on this web site is not allowed without prior permission