Basil Pork Tenderloin W Black Bean Salsa - 18g Carbs, 5g Fiber, 4g Sugar

Try this tasty recipe for a delicious alternative to plain pork chops.
Fresh basil and tomatoes flavor both the pork and the salsa in
this tempting entree.

Serves: 4
Serving Size: 3 ounces pork and 1/2 cup salsa per serving

-->Marinade
2 Tbsp chopped, seeded tomato
2 Tbsp minced fresh basil
1 Tbsp fresh lime juice
2 medium garlic cloves, minced
1/4 tsp pepper
1/8 tsp salt

1 1-lb pork tenderloin, all visible fat discarded
Cooking spray

-->Salsa
1 15oz can no-salt-added black beans, rinsed and drained
1/2 cup chopped, seeded tomato
1 medium green onion, sliced
2 Tbsp minced fresh basil
1 Tbsp finely snipped fresh Italian (or flat-leaf) parsley
1 Tbsp fresh lime juice
1 medium garlic clove, minced
1/4 tsp salt

For the marinade put the 2 tablespoons tomato in a small bowl.
Using the back of a wooden spoon, press gently on the pieces
to bruise them and release some of their juice. Stir in the
remaining marinade ingredients.

Put the pork in a medium glass baking dish. Spoon the marinade over
the pork. Turn to coat. Cover and refrigerate for 30 minutes, turning
once halfway through.

Meanwhile, preheat the oven to 425 degrees F. Lightly spray a roasting
pan and rack with cooking spray.

Drain the pork, discarding the marinade. Put the pork on the roasting
rack, tucking the ends under if they are thin. Roast for 20 to 25
minutes,
or until a meat thermometer inserted into the center of the pork reaches
160 degrees F for medium doneness. Remove from the oven. Cover with
aluminum foil and let stand for 5 minutes. Cut into slices about 3/4 inch
thick.

While the pork stands, in a medium bowl, stir together the salsa
ingredients. Let stand at room temperature for 5 minutes so the
flavors blend. Spoon
onto plates. Arrange the pork slices on the salsa.

Cook's Tip:
To avoid both overcooking and under cooking your meat, use a meat
thermometer to check doneness. Insert the thermometer into the
center, or thickest part, of the meat, making sure the thermometer
doesn't touch bone or fat. If the thermometer is ovenproof, roast
the meat with it in place. If you are using an instant-read
thermometer, remove the meat from the oven before inserting the
thermometer. Pork roasted to an internal temperature of 160 degrees F,
or medium doneness, is more flavorful than pork that is overcooked
and dry.

Serves: 4
Serving Size: 3 ounces pork and 1/2 cup salsa per serving
Nutrition per Serving:
214 Calories, 3g Total Fat, 1g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 1g Monounsaturated Fat, 58mg Cholesterol,

267mg Sodium, 18g Carbs, 5g Fiber, 4g Sugars, 27g Protein

Dietary Exchanges: 1 starch, 3 1/2 very lean meat


From: The American Heart Association' s Patient Education program.
2009 the American Heart Association. Look for other delicious
recipes in American Heart Association cookbooks, available from
booksellers everywhere, and at www.deliciousdecisi ons.org

Peppered Pork and Pears - 16.8g Carbs, 3.3g Fiber

Ground mixed peppercorns give a slightly sweet, barely hot flavor
to the pork and pears. If you don't have pear brandy, substitute
regular brandy or additional chicken broth.
Servings: 4
Serving size: 1 pork chop and 1 cup pear mixture

1 tsp olive oil
4 (4oz) boneless center-cut loin pork chops (about 1/2 inch thick)
2 tsp coarsely ground mixed peppercorns or black pepper
1/2 tsp salt, divided
1 tsp butter
1 cup thinly sliced leek (about 1 large)
2 firm Bartlett pears, cored and cut lengthwise into 1/2-inch-thick slices
1/3 cup fat-free, less-sodium chicken broth
1/4 cup white wine
2 Tbsp pear brandy
1 Tbsp chopped fresh sage
Sage leaves (optional)

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle
pork with pepper and 1/4 teaspoon salt. Add pork to pan; cook 4 minutes
on each side or until browned. Remove pork from pan; cover and keep warm.

Add butter and leek to pan; sauté 2 minutes or until leek is tender. Add
pears. Reduce heat to medium; cook about 2 minutes, stirring gently. Add
broth, wine, brandy, chopped sage, and remaining 1/4 teaspoon salt; bring
to a boil. Cook until sauce is slightly thickened (about 2 minutes).
Spoon sauce over pork. Garnish with sage leaves, if desired.

Servings: 4
Serving size: 1 pork chop and 1 cup pear mixture
Nutrition per Serving:
259 Calories, 26% from fat,
7.5g Fat, 2.4g Sat, 3.5g Mono, 0.6g Poly, 24.8g Protein,
16.8g Carbs, 3.3g Fiber, 73mg Cholesterol, 1.7mg Iron,
384mg Sodium, 43mg Calcium



From: Melanie Barnard, Cooking Light, OCTOBER 2005

Eggplant Lasagna - 34g Carbs, 5g Fiber, 10g Sugar

If you can, prepare this hearty lasagna a day ahead. Its flavors
will be enhanced, plus all you'll need to do for dinner is toss
a salad and make a quick fruit dessert while the casserole bakes.
Serves: 6
Serving Size: 4x4-inch piece per serving

Vegetable oil spray
6 dried lasagna noodles
3 cups chopped peeled eggplant
1 medium green bell pepper, diced
1 large onion, chopped
1/4 cup chopped fresh basil leaves OR
1 Tbsp PLUS 1 tsp dried, crumbled
3 medium garlic cloves, minced
2 8oz cans no-salt-added tomato sauce
2 tsp low-sodium Worcestershire sauce
1/8 tsp salt
1/4 tsp fennel seeds (optional)
1 cup fat-free or low-fat cottage cheese
1 cup shredded part-skim mozzarella cheese
2 Tbsp shredded or grated Parmesan cheese

Preheat the oven to 350 degrees F. Spray a 12x8x2-inch glass baking
dish with vegetable oil spray. Set aside.

In a large stockpot, prepare the noodles using the package directions,
omitting the salt and oil. Drain well.

Meanwhile, lightly spray a large nonstick skillet with vegetable oil
spray. Heat over medium-high heat. Cook the eggplant, bell pepper,
onion, dried basil (if using fresh basil, add with the tomato sauce),
and garlic for 10 minutes, or until the eggplant is soft, stirring
occasionally. Reduce the heat to medium if the mixture starts sticking
to the skillet.

Add the tomato sauce, fresh basil if using, Worcestershire sauce, salt,
and fennel seeds. Bring to a boil. Reduce the heat and simmer for
15 minutes, or until the sauce has slightly thickened and the bell
pepper is soft. Remove from the heat.

To assemble, lay 2 noodles lengthwise in the baking dish. Spread a scant
1 cup eggplant mixture over the noodles. Spread 1/3 cup cottage cheese
over the eggplant. Sprinkle with 1/4 cup mozzarella. Repeat the layers
twice, ending with remaining 1/2 cup mozzarella. Tuck in the ends of
the noodles if overhanging. Cover the dish with aluminum foil.

Bake for 30 minutes.

Sprinkle with the Parmesan. Let stand for 5 to 10 minutes to let the
cheese melt and make cutting easier.

Cook's Tip - -
When using fairly small amounts of cheese on top of a
casserole, cover the dish with aluminum foil during the
baking period to prevent the cheese from overcooking and
drying out. Run the casserole under the broiler for a
few seconds if you want to brown the cheese lightly.

Serves: 6
Serving Size: 4x4-inch piece per serving
Nutrition per Serving:
230 Calories, 4.5g Total Fat, 2.5g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 1g Monounsaturated Fat, 15mg Cholesterol,
351mg Sodium, 34g Carbs, 5g Fiber, 10g Sugar, 15g Protein,
231mg Calcium, 573mg Potassium

Dietary Exchanges:
1 1/2 starch, 2 vegetable, 1 lean meat

From: The American Heart Association Low-Salt Cookbook,
3rd Edition, 2006 by the American Heart Association

Greek Lamb Over Roasted Eggplant - 20g Carbs, 4.5g Fiber

Servings: 6
Contains Dairy
Good for Leftovers
Contains Red Meat
Prep Time: 12 min
Cook Time: 33 min
Total Time: 45 min

2 lb eggplant
Cooking spray
1 lb lamb, ground
1 1/4 cups onions, diced
2 cloves garlic, minced
3/4 tsp cinnamon, ground
1/2 tsp black ground pepper
1/4 tsp salt
1/4 tsp allspice, ground
29 oz diced tomatoes, undrained, 2 (14.5oz cans)
2 tablespoon mint, fresh, chopped
2 oz feta cheese, crumbled, 1/2 cup

1. Preheat oven to 350 degrees F.

2. Cut eggplants into 1/2-inch-thick slices. Place 18 slices on a large
baking sheet coated with cooking spray. Lightly coat eggplant with
cooking spray. Cut remaining eggplant slices into 1/2-inch cubes. Bake
eggplant
slices at 350 degrees F for 33 minutes or until lightly browned, turning
once.

3. While eggplant bakes, heat a large nonstick skillet coated with
cooking spray over medium-high heat. Add cubed eggplant, and sauté 7
minutes or
until tender and lightly browned. Remove eggplant from pan; set aside.

4. Add lamb, onion, and garlic to pan; cook 8 minutes or until lamb is
browned, stirring to crumble lamb. Drain mixture; return to pan.

5. Stir in cinnamon and next 3 ingredients; cook 1 minute. Add tomatoes
and cubed eggplant; reduce heat, and simmer 3 minutes. Stir in mint.
Spoon sauce over roasted eggplant slices. Top evenly with cheese.

Servings: 6
Serving size: 3 eggplant slices, 1 cup sauce, and 4 teaspoons cheese
Nutrition per Serving:
259 Calories, 13g Total Fat, 6g Saturated Fat, 61mg Cholesterol,
657mg Sodium, 20g Carbs, 4.5g Dietary Fiber, 17g Protein

Carb Choices: 1 1/2

Chicken Southwestern - 13g Carbs, 2g Fiber, 5g Sugar

Serve this spicy dish with warm corn tortillas and wedges of
ice-cold watermelon. You can adjust the heat level by cutting
back on the jalapeno and chili powder.
Serves: 6

1 1/2 cups orange, red, or yellow bell pepper strips or combination
2 tsp seeded and minced fresh jalapeno
1/2 cup diagonally sliced green onions (green and white parts)
6 boneless, skinless chicken breast halves (about 4 ounces each)
1/3 cup all-purpose flour
1/2 Tbsp chili powder
1/4 tsp pepper
1/4 tsp salt
2 tsp canola or corn, divided use
28oz can no-salt-added whole tomatoes, undrained
1 tsp chili powder
1/4 tsp pepper
1 tsp grated lime zest

Heat a large nonstick skillet over medium-high heat. Cook the bell
pepper and jalapeno for 4 to 5 minutes, stirring occasionally.

Stir in the green onions. Cook for 1 minute. Transfer the mixture
to a plate. Set aside.

Discard all the visible fat from the chicken. Put the chicken with
the smooth side up between two pieces of plastic wrap. Using a
tortilla press, the smooth side of a meat mallet, or a rolling pin,
lightly flatten the breasts to a thickness of 1/2 inch, being careful
not to tear the meat.

In a medium resealable plastic bag, combine the flour, 1/2 tablespoon
chili powder, 1/4 teaspoon pepper, and salt.

Add several pieces of chicken. Seal the bag. Shake to coat the chicken.
Shake off the excess flour mixture. Repeat with the remaining chicken.

Heat a large nonstick skillet over medium-high heat. Pour 1 teaspoon
oil into the skillet and swirl to coat the bottom. Cook half the
chicken pieces for 3 to 4 minutes on each side, or until lightly
brown on both sides. Transfer to the plate with the bell pepper
mixture. Repeat with the remaining oil and chicken.

Add the undrained tomatoes to the skillet, breaking up the whole
tomatoes with a wooden spoon.

Stir in 1 teaspoon chili powder and 1/4 teaspoon pepper. Reduce
the heat and simmer for 3 to 4 minutes.

Stir in the lime zest. Stir in the bell pepper mixture and chicken.
Increase the heat to medium and cook for 5 to 6 minutes, or until
the chicken is no longer pink in the center and the mixture is
heated through.

Serves: 6
Nutrition per Serving:
203 Calories, 3g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
1g Polyunsaturated Fat, 1.5g Monounsaturated Fat, 66 mg Cholesterol,
289mg Sodium, 13g Carbs, 2g Fiber, 5g Sugar, 30g Protein

Dietary Exchanges: 1 other carbohydrate, 3 very lean meat

From: The New American Heart Association Cookbook, 7th Edition,
2004 by the American Heart Association

Asian Vegetable Stir Fry - 17g Carbs

Servings: 4

2 oz dehydrated wild mushrooms
1/4 cup boiling water
1 Tbsp light soy sauce
2 cloves garlic, minced
1 1/2 tsp grated fresh gingerroot
2 Tbsp canola oil
2 cups baby bok choy, sliced in half
1 red bell pepper, seeded and julienned
1/2 carrot, thinly sliced on the diagonal
1 cup broccoli florets
1 cup snow peas, trimmed

Place the mushrooms in a heatproof bowl and cover them with the
boiling water. Allow them to reconstitute for 30 minutes. Remove
the mushrooms from the water. Chop them and reserve. Strain the
liquid through a coffee filter to remove the grit. Combine the
mushroom liquid, soy sauce, garlic, and gingerroot. Set aside.

Heat the oil in a work or nonstick skillet. Stir-fry the
mushrooms, bok choy, red pepper, carrots, and broccoli for
3 minutes. Add the soy sauce mixture and snow peas. Reduce
the heat and continue cooking until the veggies are crisp
tender and the sauce thickens.

Servings: 4
Nutrition per Serving:
137 Calories, 7g Fat, 0mg Cholesterol,
176mg Sodium, 17g Carbs, 4g Protein

Diabetic Exchanges: 3 Vegetable, 1 1/2 Fat


From: Diabetes Cookbook for Dummies

Spicy Baked Pork Chops - 12.1g Carbs, 0g Fiber, 0g Sugar

Serves: 4

Vegetable oil spray
Egg substitute equivalent to 1 egg OR 1 egg
2 Tbsp fat-free milk
1/3 cup cornflake crumbs
2 Tbsp cornmeal
1/2 tsp dried marjoram, crumbled
1/8 tsp pepper
1/8 tsp dry mustard
1/8 tsp ground ginger
1/8 tsp cayenne
1 lb boneless pork loin chops, all visible fat discarded, cut
into 4 portions

Preheat the oven to 375 degrees F. Using vegetable oil spray, lightly
spray a shallow baking pan large enough to hold the pork chops in
a single layer.

In a small, shallow bowl, stir together the egg substitute and milk.

In a shallow dish such as a pie pan, combine the crumbs, cornmeal,
marjoram, pepper, mustard, ginger, and cayenne. Using tongs, dip
the pork chops in the milk mixture, letting excess liquid drip off.
Coat both sides of the pork chops with the crumb mixture. Put the
chops in the prepared pan.

Bake, uncovered, for 15 minutes. Turn the chops. Bake for 10 minutes,
or until the chops are tender and just slightly pink in the center.

Serves: 4
Nutrition per Serving:
7 Calories, 4g Total Fat, 83.1g Saturated Fat, 2 g Trans Fat,
9g Polyunsaturated Fat, 7g Monounsaturated Fat, 5mg Cholesterol,
0mg Sodium, 12.1g Carbs, 0g Fiber, 0g Sugar, 8g Protein,
7mg Calcium, 6mg Potassium

Dietary Exchanges: 1/2 starch, 3 lean meat



From: The American Heart Association Low-Fat, Low-Cholesterol
Cookbook, Third Edition, 2005 by the American Heart Association

Caprese Skewers - 3g Carbs, 0.5g Fiber

Prep Time: 15 min
Total Time: 15 min

30 grape OR cherry tomatoes
30 fresh basil leaves
4 oz mozzarella cheese, part-skim, cut into 30 (1/2 inch) cubes
2 Tbsp balsamic vinegar
1 Tbsp extra virgin olive oil
1/2 tsp Kosher salt
1/4 tsp freshly ground black pepper

1. Thread tomatoes, basil leaves, and mozzarella cheese cubes
alternately onto 10 (6-inch) wooden skewers. Place skewers on
a serving platter.

2. Combine vinegar and oil in a small bowl; stir well with a
whisk. Drizzle vinegar mixture evenly over skewers, and sprinkle
with salt and pepper. Serve immediately, or cover and chill
until ready to serve.

Servings: 10
Serving size: 1 skewer
Nutrition per Serving:
58 Calories, 1.5g Saturated Fat, 3.5g Total Fat, 6mg Cholesterol,
157mg Sodium, 3g Carbs, 0.5g Dietary Fiber, 3.5g Protein

Cream of Cauliflower Soup - 17g Carbs, 4g Fiber, 6g Sugar

Every spoonful of this soup is filled with aromatic vegetables,
fragrant nutmeg, and Parmesan cheese. Good to the last drop!
Serves: 4
Serving Size: 1 cup

1 tsp olive oil
1 medium rib of celery, chopped
1/2 medium onion, chopped
2 medium garlic cloves, minced
1 lb coarsely chopped cauliflower florets (about 4 cups)
2 1/2 cups fat-free, low-sodium chicken broth
1/4 tsp pepper
1/2 cup fat-free half-and-half
3 Tbsp all-purpose flour
1/8 tsp ground nutmeg
3 Tbsp shredded or grated Parmesan cheese

Heat a medium saucepan over medium heat. Add the oil and swirl to coat
the bottom. Cook the celery, onion, and garlic for 3 to 4 minutes, or
until the celery is tender-crisp and the onion is soft, stirring
occasionally.

Stir in the cauliflower. Cook for 2 to 3 minutes, or until it is
tender-crisp, stirring occasionally.

Stir in the broth and pepper. Increase the heat to medium-high and
bring to a simmer. Reduce the heat and simmer, covered, for 10 to
15 minutes, or until the vegetables are tender.

Using a handheld immersion blender, blend the mixture in the saucepan
until smooth. If you prefer, you can let the mixture cool slightly
and process it in a food processor or blender until smooth, then
return it to the pan.

In a small bowl, whisk together the half-and-half, flour, and nutmeg.
Stir into the vegetable mixture. Bring to a simmer over medium-high
heat. Reduce the heat and simmer for 2 to 3 minutes, or until
thickened, stirring constantly and lowering the heat if the mixture
splatters.

Add the Parmesan. Stir until melted, about 30 seconds.

Cook's Tip - -
An immersion blender is a hand held electrical implement that
you immerse in the pan or bowl of food you want to blend. Try
it for blending fruit smoothies and frothing warm fat-free milk
for cappuccino or lattes.

Serves: 4
Serving Size: 1 cup
Nutrition per Serving:
114 Calories, 2.5g Total Fat, 1g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 1g Monounsaturated Fat, 3mg Cholesterol,
0mg Sodium, 17g Carbs, 4g Fiber, 6g Sugar, 8g Protein, 128mg Calcium,
480mg Potassium

Dietary Exchanges: 1/2 starch, 2 vegetable, 1/2


From: The American Heart Association Low-Salt Cookbook,
3rd Edition, 2006 by the American Heart Association

Mexican Gazpacho - 14.5g Carbs, 4.5g Fiber

Servings: 6
Good for Leftovers
Prep Time: 15 min
Total Time: 15 min

1 medium cucumber, 1 cup seeded peeled diced
1 medium red onion, 1 cup finely diced
29 oz tomatoes, diced, two 14.5oz cans undrained
9 (two 4.5oz cans) green chile peppers, chopped undrained
1/3 cup lime juice, from about 5 limes
1 medium avocado, 3/4 cup peeled diced
1/2 cup cilantro, fresh, finely chopped
2 cups chicken broth, fat-free, salt-free
1/8 tsp salt

Recipe Tip: Chill for 2 hours before service.

1. Combine all ingredients. Chill at least 2 hours.

Servings: 6
Serving size: 1 1/2 cups
Nutrition per Serving:
89 Calories, 3g Total Fat, 0.5g Saturated Fat, 0mg Cholesterol,
585mg Sodium, 14.5g Carbs, 4.5g Dietary Fiber, 3g Protein

Carb Choices: 1


From: Oxmoor House

Spinach Almondine - 10.2g Carbs, 6.3g Fiber, 0.5g Sugar

This Recipe is considered:
Low Cholesterol
Servings: 4
Preparation Time: 5 min
Cooking Time: 10 min

1 Tbsp unsalted butter
1/4 cup slivered almonds
2 lb spinach leaves\cooked, rinsed, trimmed

Melt butter in a heavy nonstick skillet over medium-high heat. Saute
almonds 3-4 minutes, or until golden. Transfer almonds to a bowl. Add
spinach to skillet. Cover tightly and cook 4-5 minutes stirring
occasionally until spinach wilts. Stir in buttered almonds. Season
with salt and pepper to taste.

Servings: 4
Nutrition per Serving:
125 Calories, 69% Calories from Fat, 9.6g Total Fat, 3.1g Saturated Fat,
5.2g Mono-unsaturated Fat, 1.2g Poly-unsaturated Fat, 7.8mg Cholesterol,
8.4g Protein, 10.2g Carbs, 6.3g Dietary Fiber, 0.5g Sugar, 160.0mg Sodium

Exchanges:
1.8 Vegetable, 0.2 Lean Meat, 1.3 Fat

Vitamins - Minerals
Vitamin A 1000.0IU
Calcium 330.9mg
Thiamin (B1) 2.2mg
Copper 0.5mg
Riboflavin (B2) 0.6mg
Iron 8.4mg
Niacin (B3) 1.4mg
Magnesium 221.4mg
Vitamin B6 0.6mg
Manganese 2.3mg
Vitamin B12 0.0mcg
Phosphorus 170.1mg
Vitamin C 22.3mg
Potassium 1000.0mg
Vitamin E 6.2IU
Selenium 3.5mcg
Folate 336.0mcg
Sodium 160.0mg
Pantothenic Acid 0.4mg
Zinc 2.0mg

Espresso Ice Cream Cookie Wrap-Ups - 12g Carbs, 0g Fiber, 7g Sugar

Ice cream cookies that please the big kids too! The rich taste of
coffee comes through in every morsel. Think you don't like coffee?
These treats will change your mind.
Serves: 8
Serving Size: 1 sandwich

1 Tbsp PLUS 1 1/2 tsp instant coffee granules
1 Tbsp hot tap water
16 reduced-fat thin chocolate wafer cookies
1 cup nonfat vanilla ice cream or frozen yogurt

Tear off eight 8x12-inch sheets of aluminum foil.

In a cup, stir together coffee granules and water until granules have
completely dissolved.

To assemble, put one cookie on center of each sheet of foil; top each
cookie with 2 tablespoons ice cream. Working quickly, use a fork to
slightly flatten ice cream. Spoon 1/2 teaspoon coffee mixture over
each serving. Lightly press remaining cookies on ice cream, allowing
coffee to drip slightly. Fold long sides of foil so they overlap at
center; twist ends so packet resembles a piece of wrapped candy. Place
in freezer for 1 hour to one week before serving in wrappers.

Serves: 8
Serving Size: 1 sandwich
Nutrition per Serving:
54 Calories, 0.5g Total Fat, 0g Saturated Fat, 0g Trans Fat,
0g Polyunsaturated Fat, 0g Monounsaturated Fat, 0mg Cholesterol,
47mg Sodium, 12g Carbs, 0g Fiber, 7g Sugar, 2g Protein

Dietary Exchanges: 1 other carbohydrate



From: American Heart Association Low-Fat & Luscious Desserts,
2000 by the American Heart Association

Creamy Greens - 11g Carbs, 4.8g Fiber, 3.8g Sugar

This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Servings: 4
Preparation Time: 5 min
Cooking Time: 10 min

1 1/4 lb frozen greens, collards, turnip or dandelion, thawed
2 tsp unsalted butter
1 clove garlic, minced
1/2 cup evaporated skim milk
1/4 tsp hot red pepper sauce

Drain greens in a sieve and press out as much liquid as possible.
Melt butter in a heavy nonstick skillet over medium high heat. Saute
garlic 1 minute, stirring, until fragrant. Add greens and milk and
cook 4-5 minutes, stirring occasionally, until cooked through and
most of the liquid is absorbed. Season with red pepper sauce.

Servings: 4
Nutrition per Serving:
86 Calories, 32% Calories from Fat, 3.1g Total Fat, 1.4g Saturated Fat,
1.2g Mono-unsaturated Fat, 0.5g Poly-unsaturated Fat, 6.3mg Cholesterol,
11g Carbs, 4.8g Dietary Fiber, 3.8g Sugar, 7.4g Protein, 60.3mg Sodium

Exchanges:
0.3 Milk, 1.4 Vegetable, 0.4 Fat

Vitamins - Minerals
Vitamin A 1000.0IU
Calcium 310.4mg
Thiamin (B1) 0.9mg
Copper 0.3mg
Riboflavin (B2) 1.2mg
Iron 2.9mg
Niacin (B3) 0.7mg
Magnesium 45.8mg
Vitamin B6 1.1mg
Manganese 0.9mg
Vitamin B12 0.1mcg
Phosphorus 112.5mg
Vitamin C 31.6mg
Potassium 428.2mg
Vitamin E 6.4IU
Selenium 1.9mcg
Folate58.7mcg
Sodium 60.3mg
Pantothenic Acid 1.2mg
Zinc 0.9mg


From: www.nubella. com

Meatball-Mushroom- Parmesan Soup - 41g Carbs, 3.5g Fiber

{Be sure to use a pasta that works for you such as Dreamfields
or a whole grain pasta. }

Blustery snow, gray skies, icy sidewalks—it' s time to get tough. Fight
the winter chills with a proven antidote: a steaming bowl of soup. This
one's no weakling. It's chockfull of a hearty mix of Italian meatballs,
rotini pasta, spinach, mushrooms and carrots. Show winter you mean
business.
This soup relies on frozen meatballs for a quick, hearty weeknight
dinner. Fresh vegetables, sauteed in a little olive oil, add homemade
flavor.

1 Tbsp olive oil
1 cup sliced mushrooms
3 garlic cloves, minced
3 cups lower-sodium beef broth
1/2 cup sliced baby-cut carrots
8 (1-inch) frozen Italian-style meatballs
1/2 cup rotini pasta (spiral-shaped)
2 cups fresh baby spinach
1/4 cup shredded Parmesan cheese

1. Heat oil in medium saucepan over medium heat until hot. Cook mushrooms
and garlic 30 seconds or until fragrant.

2. Add broth and carrots; bring to a boil. Add meatballs and pasta;
return
to a boil. Cover and reduce heat to medium-low; simmer 10 to 12
minutes or until pasta is tender and meatballs are cooked through.
Stir in spinach; sprinkle with cheese.

Servings: 2
Serving Size: 2 cups
Nutrition per Serving:
440 Calories, 19.5g Total Fat, 6.5g Saturated Fat, 28g protein,
55mg Cholesterol, 780mg Sodium, 41g Carbs, 3.5g Fiber


From: Cooking Club Recipe of the Week

Roasted Garlic Sweet Pepper Strips - 11g Carbs, 2g Fiber

Servings: 4

4 large sweet peppers (combination of green, red and yellow)
2 Tbsp olive oil
1 1/2 tsp crushed garlic
1 Tbsp grated Parmesan cheese

Preheat oven to 400 degrees F.

On baking sheet, bake whole peppers for 15 to 20 minutes,
turning occasionally, or until blistered and blackened.
Place in paper bag; seal and let stand for 10 minutes.

Peel off charred skin from peppers; cut off tops and
bottoms. Remove seeds and ribs; cut into 1 inch wide
strips and place on serving platter.

Mix oil with garlic; brush over peppers. Sprinkle with cheese.

Servings: 4
Nutrition per Serving:
112 Calories, 8g Fat, 1mg Cholesterol, 30mg Sodium,
11g Carbs, 2g Fiber, 2g Protein

Diabetic Exchanges: 2 Vegetables, 1 1/2 Fat


From: The Best Diabetes Cookbook

Salisbury Steaks W Mushroom Sauce - 9g Carbs, 2g Fiber, 2g Sugar

Use the soaking liquid from dried mushrooms in the sauce for
this dressed-up hamburger patty. Complete the meal with baked
fries and sliced tomatoes.
Serves: 4

1/2 to 3/4 oz dried mushrooms, any variety or combination
1 cup hot water

-->Meat Patties
12 oz lean ground beef
1/2 medium onion, grated or minced
1 1/2 Tbsp all-purpose flour
1/2 Tbsp low-sodium Worcestershire sauce
1/2 tsp salt-free all-purpose seasoning
1/4 tsp dried thyme, crumbled
1/4 tsp salt
1/8 tsp pepper
2 Tbsp fat-free milk

1/2 cup (about) fat-free, no-salt-added beef broth
1/2 cup dry red wine (regular or nonalcoholic)
1/2 medium carrot, grated
2 to 3 Tbsp snipped fresh parsley

Put the mushrooms in a small bowl. Cover with hot water and let
soak for 20 to 30 minutes.

Meanwhile, in a large bowl, stir together all the meat patty
ingredients except the milk.

Add the milk and stir again. Shape into 4 patties. Set aside.

Drain the mushrooms, reserving the liquid. Chop the mushrooms and
set aside. Strain the liquid through a coffee filter or paper towel
into a liquid measuring cup. (This will remove any dirt.) Add enough
broth to the strained liquid to make 1 cup.

Stir in the wine. Set aside.

Heat a heavy nonstick skillet over medium-high heat. Cook the beef
patties for 5 to 6 minutes on each side, or until brown on both
sides and no longer pink in the center.
Reduce the heat to medium if the meat is browning too quickly. Remove
from the skillet and drain on paper towels. Discard any liquid left
in the skillet.

Return the skillet to the heat. Put the mushrooms, wine mixture, and
carrots in the skillet. Increase the heat to high and bring to a boil.
Boil the liquid for 4 to 5 minutes, or until reduced by one third to
one half.

Add the beef patties. Reduce the heat and simmer for 10 minutes.
Sprinkle with the parsley.

Serves: 4
Nutrition per Serving:
218 Calories, 9g Total Fat, 3g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 3.5g Monounsaturated Fat, 49mg Cholesterol,
239mg Sodium, 9g Carbs, 2g Fiber, 2g Sugar, 19g Protein

Dietary Exchanges: 1/2 other carbohydrate, 2 1/2 medium-fat meat




From: The New American Heart Association Cookbook, 7th Edition,
2004 by the American Heart Association

Garlic & Lemon Chicken Thighs - 9.1g Carbs, 1.7g Fiber, 2.3g Sugar

Servings: 2
Preparation Time: 5 min
Cooking Time: 30 min

2 clove garlic, chopped
3 Tbsp fresh lemon juice
2 tsp Worcestershire sauce
4 skinless chicken thigh
1 lemon, cut into wedges

Preheat oven to 425 degrees F.

Puree first 3 ingredients and salt to taste in a blender or food
processor. Put chicken in a plastic bag or covered container. Pour
lemon mixture over. Seal and marinate 15 minutes.

Transfer chicken to a broiler pan and season with salt and pepper
to taste. Discard marinade. Roast chicken 25-35 minutes until just
cooked throughout. Serve with lemon wedges.

Servings: 2
Nutrition per Serving:
318 Calories, 24% Calories from Fat, 8.6g Total Fat, 2.7g Saturated Fat,
3.1g Mono-unsaturated Fat, 2.8g Poly-unsaturated Fat, 48.6g Protein,
200.9mg Cholesterol, 265.6mg Sodium, 9.1g Carbs, 1.7g Dietary Fiber,
2.3g Sugar

Exchanges:
0.5 Fruit, 0.1 Other Carbohydrates/ Sugar, 7.3 Very Lean Meat/Protein,
1.2 Fat

Vitamins Minerals
Vitamin A 51.1IU
Calcium 52.3mg
Thiamin (B1) 2.2mg
Copper 1.9mg
Riboflavin (B2) 0.6mg
Iron 3.3mg
Niacin (B3) 15.5mg
Magnesium 65.4mg
Vitamin B6 1.4mg
Manganese 0.9mg
Vitamin B12 0.8mcg
Phosphorus 425.3mg
Vitamin C 48.7mg
Potassium 721.8mg
Vitamin E 1.7IU
Selenium 58.3mcg
Folate 33.0mcg
Sodium 265.6mg
Pantothenic Acid 3.1mg
Zinc 5.1mg

Southwest Pork Salsa Stew - 19g Carbs, 6g Fiber, 12g Sugar

Start to Finish: 25 minutes

Nonstick cooking spray
12oz boneless pork loin or sirloin, trimmed of fat and cut
into bite-size strips
1 14oz can reduced-sodium chicken broth
1 6oz can no-salt-added tomato paste
1/2 cup bottled cilantro-flavored salsa OR basic salsa
1/2 tsp ground cumin
1 medium zucchini, halved lengthwise and thinly sliced (2 cups)
1 cup frozen sweet soybeans (edamame) or baby lima beans
1 small mango, pitted, peeled and chopped (about 1/2 cup)*

1. Lightly coat a large saucepan with nonstick cooking spray. Preheat
over medium-high heat. Add pork to hot pan; cook and stir for 2 minutes
or until browned.

2. Add broth, tomato paste, salsa, and cumin; stir until combined. Stir
in zucchini and soybeans. Bring to boiling; reduce heat. Simmer, covered,
10 minutes or until vegetables are tender. Top with chopped mango.

Test Kitchen Tip:
In place of cilantro-flavor salsa, use basic salsa and stir in
2 tablespoons snipped fresh cilantro.
In place of fresh mango, use refrigerated mango slices, rinsed,
drained, and chopped; or use frozen chopped mango, thawed.

Servings: 4
Nutrition per Serving:
243 Calories, 7g Total Fat, 2g Saturated Fat, 2g Monounsaturated Fat,
1g Polyunsaturated Fat, 47mg Cholesterol, 594mg Sodium,
19g Carbs, 6g Fiber, 12g Total Sugar, 26g Protein,
Vitamin C (DV%) 49, Calcium (DV%) 8, Iron (DV%) 17,
Percent Daily Values are based on a 2,000 calorie diet


From: www.bhg.com

Shells Stuffed W Spinach & Tofu - 33g Carbs, 4g Fiber, 8g Sugar

Unless you tell, no one will ever guess that tofu provides
the creaminess in this dish, a delicious blend of typical
Italian flavors.
Serves: 6
Serving Size: 3 shells per person

18 dried jumbo pasta shells
Vegetable oil spray
8 oz frozen chopped spinach, thawed and squeezed dry
2 Tbsp finely chopped green onions (green and white parts)
2 medium garlic cloves, minced OR 1 tsp bottled minced garlic
14 oz soft or silken reduced-fat tofu, drained if necessary
1 cup loosely packed fresh basil, stems removed, leaves minced
Whites of 2 large eggs, egg substitute equivalent to 1 egg OR
1 large egg
2 Tbsp shredded or grated Parmesan cheese
1/8 tsp ground nutmeg
Pepper to taste
1 1/2 cups fat-free tomato-based meatless pasta sauce
12 oz no-salt-added tomato sauce
2 Tbsp shredded or grated Parmesan cheese

Cook the shells using the package directions, omitting the salt and
oil. Carefully rinse in cool water. Drain well.

Meanwhile, heat a large skillet over medium heat. Remove the skillet from
the heat and lightly spray with vegetable oil spray (being careful not to
spray near a gas flame). Cook the spinach, green onions, and garlic until
any liquid has evaporated and the spinach is warmed through, 3 to 4
minutes, stirring constantly. Transfer the spinach to a large bowl.

Crumble the tofu into the spinach mixture. Mash the tofu with a fork,
breaking it into very small pieces, about the same size as the spinach
pieces. Stir in the basil.

In a small bowl, lightly whisk the egg whites. Add 2 tablespoons
Parmesan, nutmeg, and pepper; whisk together. Stir into the spinach
mixture.

In a medium bowl, stir together the pasta sauce and tomato sauce. Pour
half the sauce into a 13x9x2-inch baking dish.

Fill the shells with the spinach mixture. Arrange the shells in a single
layer in the baking dish. Top with the remaining sauce and 2
tablespoons Parmesan.

Bake for 30 minutes, or until the sauce is bubbling.

Cook's Tips - -
1. Starting from scratch is the best way to have a low-sodium spaghetti
or pasta sauce. When you want the convenience of a prepared sauce,
however,
be sure to read the nutrition label and choose the sauce with the least
amount of sodium. You can dilute the sodium by mixing 2 parts sauce with
1 part no-salt-added tomato sauce.

2. If you have leftover tofu, you can puree it and use it in place of
sour cream, cream cheese, ricotta cheese, or mayonnaise. Since it has
virtually no flavor, tofu is also good for adding creaminess to a variety
of food from smoothies to scrambled eggs. You can freeze tofu, but the
texture changes. Crumble thawed tofu and add it to sauces, casseroles,
and stews for extra protein.

Serves: 6
Serving Size: 3 shells per person
Nutrition per Serving:
207 Calories, 2.5g Total Fat, 1g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 2mg Cholesterol,
364mg Sodium, 33g Carbs, 4g Fiber, 8g Sugar, 14g Protein

Dietary Exchanges: 1 1/2 starch, 2 vegetable, 1 very lean meat


From: The American Heart Association Low-Calorie Cookbook,
2004 by the American Heart Association

Budget-Friendly Hearty Winter Soup

Budget-Friendly Hearty Winter Soup - 33.5g Carbs, 5.9g Fiber, 10.9g Sugar

{To lower the sodium use low sodium broth and omit the 1/2 tsp salt.
If you do not care for wine just use extra broth. Take care, Gloria}

From: www.allrecipes. com
Submitted By: beverlyb
"This mellow sweet potato and cabbage soup with turkey bratwurst
is made in the slow cooker."
Prep Time: 15 Minutes
Cook Time: 5 Hours
Ready In: 5 Hours 15 Minutes
Servings: 6

2 sweet potatoes, peeled and chopped
1/2 head cabbage, coarsely chopped
1 cup chopped carrots
1 lb turkey bratwurst, sliced
1/2 tsp salt
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp ground white pepper
1/2 cup dry white wine
3 cups chicken broth

1. Place the sweet potatoes, cabbage, and carrots into a slow cooker,
then place the bratwurst slices on top of the vegetables. Sprinkle
with the salt, thyme, rosemary, and pepper. Pour the wine and chicken
broth over the vegetables.

2. Cook on Low until the sweet potatoes are easily pierced with a
fork, 5 to 6 hours.

Servings Per Recipe: 6
Nutrition per Serving:
282 Calories, 77 Calories from Fat, 8.6g Total Fat, 2.1g Saturated Fat,
49mg Cholesterol, 1198mg Sodium, 523mg Potassium, 16.1g Protein,
33.5g Total Carbs, 5.9g Dietary Fiber, 10.9g Sugars

Vitamin A 503 %
Vitamin C 92 %
Calcium 10 %
Iron 15 %
Thiamin 13 %
Niacin 13 %
Vitamin B6 23 %
Magnesium 11 %
Folate 33 %

* Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.

Greek Chicken W Lemon & Mint - 2g Carbs, 0.5g Fiber

This easy oven-baked chicken recipe is delicious served with
brown rice or couscous and steamed veggies!
Servings: 4
Prep Time: 10 min
Cook Time: 1 hr
Total Time: 1 h 10 min

3 Tbsp lemon peel, grated
3 Tbsp fresh mint, chopped
1 Tbsp fresh oregano, chopped
1 1/2 Tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper, coarsely ground
3 cloves garlic, minced
24 oz chicken breast halves, 4 (6 oz)

1. Preheat oven to 375 degrees F.

2. Combine first 7 ingredients in a small bowl. Spread mixture under
skin of each chicken breast.

3. Bake chicken at 375 degrees F for 1 hour or until done. Remove
and discard skin before eating.

Servings: 4
Serving size: 1 chicken breast half
Servings: 4
Nutrition per Serving:
193 Calories, 8g Total Fat, 1.5g Saturated Fat, 72mg Cholesterol,
355mg Sodium, 2g Carbs, 0.5g Dietary Fiber, 26.5g Protein

French Style Green Beans W Pimiento & Dill Seeds

French Style Green Beans W Pimiento & Dill Seeds - 6g Carbs, 2g Fiber


A touch of cider vinegar and dill seeds, plus
a trio of chopped vegetables, adds sparkle to this side dish.
Servings: 6

1 Tbsp light margarine
1 Tbsp water
9oz pkg frozen no-salt-added French-style green beans
1/2 cup finely chopped celery (1 medium rib)
1/4 cup finely chopped onion
2 Tbsp chopped pimiento
1 Tbsp cider vinegar
1/4 tsp dill seeds
Pepper to taste

In a medium saucepan, heat margarine and water over medium
heat until margarine melts, swirling to coat bottom.

Add beans and cook for 1 to 2 minutes, separating them
with a fork. Reduce heat to low and cook, covered, for
5 to 6 minutes, or until beans are crisp-tender.

Stir in remaining ingredients and heat thoroughly.
(Celery and onion should remain crisp.)

Servings: 6
Nutrition per Serving:
35 Calories, 1g Fat, 0mg Cholesterol, 36mg Sodium,
1g Protein, 6g Carbs, 2g Fiber

Diabetic Exchanges: 1 Vegetable

From: The New American Heart Association Cookbook

Savory Orange-Braised Pork Tenderloins

Savory Orange-Braised Pork Tenderloins - 9.4g Carbs, 1.2g Fiber, 3.8g
Sugar



Not only are these tenderloins a time-saving supper, they're also an
excellent source of selenium, an essential mineral that helps fight
off colds and flu.
Serves: 4
Prep: 5 min
Cook: 19 min
Total: 24 min

4 pieces pork tenderloin (4 oz each), trimmed of all visible fat
1/2 cup thinly sliced red onions
1 Tbsp red-wine vinegar
1 navel orange, peeled and sectioned
1/2 cup orange juice
1/2 cup defatted chicken broth
Dried sage, crumbled
Dried thyme
Salt

Coat a large no-stick skillet with no-stick spray and warm over
medium-high heat. Sear the pork for 2 to 3 minutes per side, or
until browned. Remove from the skillet and set aside.

Add the onions to the skillet and saute for 2 minutes, or until
soft. Add the vinegar and toss to coat. Add the oranges, orange
juice, broth, sage, thyme and salt. Reduce the heat to medium-low.

Return the pork to the skillet. Cover and cook for 8 to 10 minutes,
or until the pork is only slightly pink in the center (check by
inserting the tip of a sharp knife into 1 tenderloin).

Uncover and cook for 1 minute, or until the liquid is slightly
reduced. Serve the pork with the oranges and sauce spooned over it.

Serves: 4
Nutrition per Serving:
178.9 Calories, 4g Fat, 1.4g Saturated Fat, 73.7mg Cholesterol,
146mg Sodium, 9.4g Carbs, 1.2g Dietary Fiber, 3.8g Total Sugars,
25.3g Protein

From: Prevention's The Healthy Cook

Ginger Steak Stir-Fry

Ginger Steak Stir-Fry - 33.9g Carbs, 5.7g Fiber, 4.6g Sugar


Toss together this veggie-heavy dish in less time than Chinese
take-out can be delivered—and at a fraction of the calories, too.
Serves: 4
Prep: 15 min
Cook: 12 min
Total: 27 min

1 pouch (10 oz) frozen brown rice
1 sirloin or top round steak (8 oz, 3/4" thick), thinly sliced
2 Tbsp reduced-sodium soy sauce, divided
2 tsp canola oil
1 (14 oz bag) frozen Asian vegetable mix or stir-fry vegetable
1 Tbsp finely chopped fresh ginger
2 tsp finely minced garlic
1/2 cup diagonally sliced scallions
1/2 cup coarsely chopped dry-roasted unsalted peanuts

Cook the rice according to the package directions. Set aside.

Meanwhile, in a bowl, combine the steak with 1 tablespoon of the soy
sauce. Toss to mix. Heat a wok or large skillet over high heat. Add
the oil. Place the steak in a single layer and cook without stirring,
for 1 minute, to brown. Cook 1 more minute, stirring once or twice,
until all the pink in the meat is gone. With a slotted spoon or tongs,
transfer the meat to a clean dish and set aside. Add the frozen
vegetables to the pan. Cook over medium heat, stirring constantly,
for about 5 minutes or until the vegetables are tender.

Add the ginger and garlic to the pan and stir-fry for 30 seconds. Add
the steak, scallions, peanuts, rice, and the remaining 1 tablespoon
soy sauce. Cook, stirring, for about 2 minutes, or until heated through.

Serves: 4
Nutrition per Serving:
372.8 Calories, 15.8g Fat, 2.4g Saturated Fat, 31.2mg Cholesterol,
514.1mg Sodium, 33.9g Carbs, 5.7g Dietary Fiber, 4.6g Total Sugars,
23.2g Protein

From: Flat Belly Diet by Prevention

Herbed Chicken Breast

nutrient content- 0.7g Carbs, 0.1g Fiber, 0 g Sugar

The chicken breast is the little black dress of main dishes. Searing
makes it superfast to get this flavorful dish on the table. Adapt it
by substituting the herb or spice blend you prefer.
Serves: 4
Prep: 5 min
Cook: 15 min
Total: 20 min

4 boneless, skinless chicken breasts (about 1 1/2 lb)
2 tsp minced garlic
2 Tbsp herbes de Provence
1/4 tsp salt
2 Tbsp olive oil, preferably extra virgin
2 tsp olive oil, preferably extra virgin

Preheat the oven to 475F. Make several deep, diagonal cuts into the
smoother, rounder side of each chicken breast. In a small bowl, combine
the garlic, herbes de Provence, salt, and 2 tablespoons of the oil.
Brush mixture on chicken.

Place an ovenproof skillet over high heat. Pour in the remaining
2 teaspoons oil and add the chicken, cut side down. Cover and cook
for 5 minutes. Uncover, flip chicken, and slide skillet into
preheated oven. Cook for 10 minutes, or until no longer pink and
the juices run clear. Cut chicken diagonally into slices or serve
whole.

Serves: 4
Nutrition per Serving:
270.2 Calories, 13.2g Fat, 2.4g Saturated Fat, 94mg Cholesterol,
227.4mg Sodium, 0.7g Carbs, 0.1g Dietary Fiber, 0g Total Sugars,
34.4g Protein


From: Prevention's Diabetes Diet Cookbook

Grilled Chipotle Chicken Breasts

 Serves: 2

 A spicy marinade gives this chicken its kick!

 *INGREDIENTS*

 5 chipotle peppers, seeded and chopped by hand

 1/3 cup cilantro leaves

 2 cloves garlic

 2 medium sized shallots

 1/3 cup rice vinegar

 1/4 cup olive oil

 juice of 2 limes

 1 teaspoon salt

 2 chicken breasts

 *DIRECTIONS*

 1. Purée the peppers, cilantro, garlic, shallots and vinegar in a food

 processor or blender. With the machine running add the oil slowly and then

 the lime juice. This will be the marinade for your chicken.

 2. Divide the marinade into two portions- one to marinate your chicken and

 another (in a separate container or bowl) to baste your chicken later while

 it cooks.

 3. Marinate the chicken for approximately 1 to 3 hours or overnight. Remove

 chicken from marinade and grill slowly over medium fire. Discard marinade

 used by the chicken (for food safety) and baste the chicken with excess

 marinade that was set aside.

 *NUTRITION INFO*

 Calories: 415

 Fat: 29.8 g

 Carbohydrates: 10.3 g

 Protein: 28.3 g