Food & Fitness
Recipes
Fruit Phyllo Tarts
This recipe was originally published in Diabetes Forecast Magazine.
Ingredients
2 pkgs frozen phyllo tarts
Filling
1/4 cup Splenda
2 Tbsp arrowroot or cornstarch
1/4 tsp salt
1 cup 1% milk
1 egg
1 tsp vanilla extract
1/2 cup light whipped topping
Garnish
8 oz strawberries
2 oz blueberries
6 oz raspberries
5 oz blackberries
Preparation
1. Bake the frozen tarts at 350°F for 5 minutes to crisp them up. Set aside.
2. In a medium saucepan, stir the Splenda with the arrowroot or cornstarch and salt. Stir in the milk until smooth. Cook over medium heat, stirring until mixture boils; boil for 1 minute.
3. In a cup, beat the egg with a fork. Stir in a small amount of the hot milk mixture. Slowly pour the egg mixture back into the sauce, stirring rapidly to prevent lumping; do not boil. Cook until thickened. Pour the mixture through a fine sieve to remove any of the egg pieces that did not completely incorporate. Pour the strained mixture into a bowl, cover, and refrigerate for about 1 hour. Stir in the vanilla. Fold in the whipped topping. Use an electric mixer to blend everything together until smooth.
4. Spoon the custard evenly into the phyllo shells. Top each tart with one blueberry, one raspberry, one blackberry, and 1/6 of one strawberry.
Nutrition Information
Exchange/Choices:
4 Lean Meat
1 Fat
Calories 210
Calories From Fat 100
Total Fat 11 g
Saturated Fat 1.9 g
Trans Fat 0 g
Cholesterol 75 mg
Sodium 275 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 1 g
Protein 25 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
