Unfried Fish Sandwiches - 31g Carbs, 5.7g Fiber

From: The Complete Diabetes Prevention Plan

Servings: 4

--> Sauce

1/4 cup nonfat or reduced-fat mayonnaise

2 to 3 tsp dill or sweet pickle relish

2 tsp finely chopped onion

1/4 tsp dry mustard

--> Fish

1 lb cod, grouper, orange roughy, or other

white fish fillets, cut into 4 equal pieces

1/4 cup plus 2 Tbsp fat-free egg substitute

1/2 cup Special-K cereal crumbs

1/2 to 1 tsp lemon pepper, Cajun seasoning,

or Old Bay seafood seasoning

Nonstick cooking spray

Rest of Ingredients:

4 light whole-wheat or multigrain buns

4 slices tomato

4 lettuce leaves

Preheat oven to 450 degrees F.

To make the sauce, combine all of the sauce ingredients

in a small bowl and stir to mix well. Cover the dish

and refrigerate until ready to serve.

Rinse the fish pieces with cool water and

pat dry with paper towels. Set aside.

Place the egg substitute in a shallow bowl.

Place the crumbs and lemon pepper or seasoning

in another shallow bowl and stir to mix well.

Coat a large baking sheet with nonstick cooking spray.

Dip the fish pieces first in the egg substitute and then

in the crumb mixture, turning to coat both sides well.

Lay the fish pieces on the coated sheet. Spray the

tops lightly with the cooking spray. Bake for about

15 minutes, until the outside is crisp and golden and

the fish flakes easily with a fork.

To serve, place one fish fillet in each bun. Top with some

of the sauce, lettuce, and tomato and serve immediately.

Servings: 4

Nutrition per Serving (1/4 of recipe):

237 Calories, 3.3g Fat, 48mg Cholesterol, 543mg Sodium,

31g Carbs, 5.7g Fiber, 29g Protein, 70mg Calcium

Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1/2 Vegetable

Cauliflower with Turmeric - 3g Carbs, 1g Fiber, 1g Sugar

From: 200 Healthy Recipes in 30 Minutes or Less!

Servings: 6

Serving Size: 1/2 cup

2 tsp canola oil

2 tsp minced ginger

2 tsp minced green chilies

3 cups cauliflower florets

1 tsp turmeric

1/2 cup low-fat, low-sodium chicken broth

Heat the oil in a skillet over high heat. Add the ginger

and chili and stir-fry for 1 minute.

Add the cauliflower, turmeric, and broth. Cover and steam

until the cauliflower is tender, yet firm, about 6-7 minutes.

Servings: 6

Serving Size: 1/2 cup

Nutrition per Serving:

29 Calories, 2g Fat, 0mg Cholesterol, 24mg Sodium,

3g Carbs, 1g Dietary Fiber, 1g Sugars, 1g Protein

Diabetic Exchanges: 1 Vegetable

Potato Wedge Fries - 17g Carbs, 1g Fiber

From: America's Everyday Diabetes Cookbook

Servings: 6

3 potatoes (about 10 oz)

2 Tbsp melted margarine or butter

1 tsp minced garlic

2 Tbsp grated Parmesan cheese

1/4 tsp paprika

Preheat oven to 375 degrees F.

Spray a baking sheet with vegetable spray.

Scrub potatoes and cut lengthwise into 8 wedges. Put on

prepared baking sheet. Combine margarine and garlic in a

small bowl. Combine Parmesan and paprika in another small bowl.

Brush potato wedges with half of the margarine and cheese

mixture. Bake for 20 minutes, turn the wedges, brush with

remaining margarine mixture (reheat if necessary). Sprinkle

on remaining Parmesan mixture, and bake for another

20 minutes or just until potatoes are tender and crisp.

Servings: 6

Nutrition per Serving (1/6 of recipe):

118 Calories, 5g Fat, 2mg Cholesterol, 92mg Sodium,

17g Carbs, 1g Fiber, 3g Protein

Diabetic Exchanges: 1 Starch, 1 Fat

Garden Meatloaf - 17g Carbs, 2.3g Fiber

{Be cautious of the vegetable juice cocktail and the

ketchup since they can have high sodium and sugar. Be

sure to read the label or use one you are sure of.

Leave out the "1/4 tsp salt"... it will not be missed.

Take care, Gloria}

From: The Complete Diabetes Prevention Plan

Servings: 6

1 1/2 lb 95% lean ground beef

3/4 cup quick-cooking oats

3/4 cup finely chopped onion

1/2 cup finely chopped green bell pepper

1/2 cup grated carrot

1/2 cup vegetable juice cocktail (like V8)

1/4 cup PLUS 2 Tbsp fat-free egg substitute

1 1/2 tsp crushed garlic OR 3/8 tsp garlic powder

2 tsp dried parsley, finely crumbled

1 tsp dried thyme OR marjoram

1/2 tsp ground black pepper

1/4 tsp salt

1/2 cup ketchup

Preheat oven to 350 degrees F.

Place all of the ingredients except the ketchup in a large

bowl and mix well. Coat a 9x5-in meatloaf pan with cooking

spray and press the mixture into the pan to form a loaf.

Bake uncovered for 45 minutes. Spread the ketchup over

the meat loaf and bake for 30 additional minutes, or

until the meat is no longer pink inside and a meat

thermometer reads at least 160 degrees F.

Remove the loaf from the oven and let it sit

for 10 minutes before slicing and serving.

Servings: 6

Nutrition per Serving (1/6 of recipe):

228 Calories, 5.8g Fat, 2.2g Saturated Fat, 60mg Cholesterol,

17g Carbs, 2.3g Fiber, 26g Protein, 406mg Sodium, 27mg Calcium

Diabetic Exchanges: 3 Lean Meat, 1/2 Vegetable, 1 Starch

Crocked Cherry Pork Chops - 11g Carbs

Found at: dLife

From: The following recipe from the Cherry Marketing

Institute, was contributed by Marilyn Helton.

Difficulty: easy

Prep Time: 20 Minutes

Servings: 6

6 (24 oz) center-cut, lean pork chops

1 cup light cherry pie filling

2 tsp fresh lemon juice

1/2 tsp instant chicken bouillon

1/8 tsp ground mace

6 fresh parsley sprigs (optional)

Coat a non-stick frying pan with vegetable cooking spray.

Remove any visible fat from the chops and brown them over

med-high heat. Season lightly to taste with salt & pepper.

In crock pot, stir together cherry pie filling, lemon juice,

bouillon and mace. Place browned chops on top of cherry

mixture. Cover and cook on low, 4 to 5 hours. Place chops

on warm serving platter.

To serve, pour a small amount of cherry sauce over chops

and garnish each with a fresh parsley sprig.

Prep Time: 20 Minutes

Servings: 6

Nutrition per Serving:

210 Calories, 7g Total Fat, 66mg Cholesterol,

161mg Sodium, 11g Carbs, 25g Protein

Dietary Exchanges: 3 1/2 Meat, 1 Fruit

Lime Guacamole with Mango - 26g Carbs, 5g Fiber, 14g Sugar

From: The Diabetes Food and Nutrition Bible by Hope Warshaw
Servings: 4

1 large avocado
1 large mango
3 Tbsp fresh lime juice
2 tsp sugar
1/2 tsp minced jalapeno pepper
4 oz baked corn tortilla chips

Cut the avocado in half lengthwise and pit. Scoop out
the flesh. In a bowl, mash the avocado slightly with a fork.

Peel and cube the mango into 1/2-inch cubes and put into
another bowl. Add the lime juice, sugar, and jalapeno
pepper divided equally between the avocado and mango.

To serve, put 2 teaspoons of mango on a chip.
Add mashed avocado on top of the mango and eat!

Servings: 4
Serving Size: 1 ounce chips with avocado and mango
Nutrition per Serving:
169 Calories, 8g Fat, 0mg Cholesterol, 46mg Sodium,
26g Carbs, 5g Dietary Fiber, 14g Sugars, 2g Protein

Diabetic Exchanges: 1/2 Starch, 1 1/2 Fat, 1 Fruit

Spinach With Pine Nuts And Garlic

1/4 cup pine nuts (pignoli)
3 tablespoons extra virgin olive oil
2 garlic cloves, finely chopped
2 10 oz. bags washed fresh spinach leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Lemon wedges for serving

Gently toast nuts in a dry sauté pan until they start to brown. Set aside. In a very large pan, heat olive oil and garlic over medium heat until garlic sizzles and starts to turn golden (do not allow garlic to brown).
Add pine nuts and one third of the spinach; sauté until spinach wilts. Add remaining spinach in batches, seasoning with salt and pepper as it cooks. Serve with lemon wedges.
Makes 4 servings.
Calories 171, Fat 15 g, Carbs 6.5 g, Fiber 4 g.

Angel Hair Aglio-Olio

1/4 cup olive oil
3 garlic cloves, minced
1 tablespoon chopped parsley
salt to taste
freshly ground black pepper to taste
1/2 pound angel hair pasta

Heat the olive oil, garlic, parsley and salt and pepper to taste in a saucepan over medium-low heat for 10 minutes. The garlic should be tender and the aroma potent.
Meanwhile, cook the pasta in boiling salted water until al dente, about 3 minutes. Drain. Combine the olive oil mixture with the pasta. Taste for seasoning.
Makes 6 servings.
Calories 135. Fat 9 g, Carbs 11 g, Sodium 50 mg. Fiber 0.7 g.

Eggless Salad - 8g Carbs, 1g Fiber,

From: www.tasteforlife. com

by Morinaga Nutritional Foods, Inc. (www.mori-nu. com)

*Mori-Nu Silken Firm or Extra Firm Tofu can also be used

Prep time: 20 min

Serves: 3

Serving Size: 1/2 cup each

1 pkg Mori-Nu Organic Silken Tofu*

3 Tbsp Nayonaise Original Spread or other light soy mayonnaise

1/4 tsp turmeric

1/8 tsp dry mustard

2 Tbsp sweet pickle relish

1 tsp minced capers

2 Tbsp minced scallions

2 Tbsp minced celery

1/2 tsp minced fresh dill weed

Salt and freshly ground black pepper to taste

1. Drain tofu and pat dry with paper towels.

2. Mash or crumble tofu into medium bowl.

3. In another small bowl, mix Nayonaise, turmeric, mustard, and

salt; add tofu. Mix in remaining ingredients.

4. Refrigerate 30 minutes to allow flavors to meld.

Serves: 3

Serving Size: 1/2 cup each

Nutrition per Serving:

137 Calories, 7g Total Fat, 275mg Sodium, 0mg Cholesterol,

8g Carbs, <1g>

Lemon Baked Halibut - 24.4g Carbs, 7.9g Fiber

From: Dr Weil

From: The Healthy Kitchen - Recipes for a Better Body, Life,

and Spirit (Hardcover) by Andrew Weil, M.D. and Rosie Daley (Knopf)

The mellow flavor of this low-fat fish comes from marinating it in

vigorous spices. After cooking, it is topped with homemade salsa rich

with the flavor of tangy onions, fiery jalapeno peppers, and cool

papaya. Make the salsa first, before you start preparing the fish.

It is also best to make the marinade far enough in advance so that

the flavors can blend together for at least 2 hours before you

actually marinate the fish in it for 30 minutes. Keep this in mind

when deciding what time you want to serve this dish. I couple this

entree with a side of steamed vegetables or Roasted Root Vegetables.

--> PAPAYA SALSA

1/2 cup cilantro leaves

1 cup cubed papaya

1/4 cup cubed red bell pepper

1/4 cup diced red onion

1 small jalapeno pepper, seeded and minced

2 Tbsp freshly squeezed lime juice

--> MARINADE

3 Tbsp freshly squeezed lemon juice

1 Tbsp grated lemon zest

1 Tbsp olive oil

1 Tbsp grated fresh ginger

3/4 tsp freshly ground black pepper

1/2 cup minced fresh cilantro

Six 6-oz halibut steaks, sliced in half lengthwise

3 medium bulbs fennel, trimmed and sliced

2/3 cup purified water

9 black or white peppercorns

1. Make the salsa: Put the salsa ingredients in a small bowl, mixing

with a spoon until everything is thoroughly melded in. Cover and

refrigerate until you are ready to use.

2. Make the marinade: Stir together the lemon juice, zest, oil, ginger,

pepper, and cilantro in a bowl. Let the flavors mingle together for at

least 2 hours, covered, in the refrigerator. After the 2 hours, put

the fish in a baking pan, pour the marinade evenly over it, and let

it sit for 20–30 minutes, covered, in the refrigerator.

3. Preheat oven to 400 degrees F.

4. Meanwhile, cook the fennel in the water with the peppercorns in a

large, flameproof sauté pan, covered, over high heat for about

6–8 minutes, until just tender, adding liquid if necessary.

5. Remove from the heat.

6. Remove the halibut steaks from the refrigerator and bake them for

5 minutes on each side. The halibut should be flaky and white.

7. Arrange equal portions of the fennel on each of 6 plates, put the

halibut on top, and spoon 1 tablespoon of Papaya Salsa on the fish.

Serves 6

Nutrition per Serving:

322 Calories, 7.1g Fat, 1g Saturated Fat, 20.2% of calories from fat,

54mg Cholesterol, 39.6g Protein, 24.4g Carbs, 7.9g Fiber

Marinated Tomato and Sardine Salad - 21g Carbs, 9g Fiber

From: Dr. Weil

This low-carb salad is particularly good when plump,

garden-fresh tomatoes are in season. Serve it at room

temperature for best flavor. We're providing the

nutritional information for the salad using 1/2 can of

water-packed sardines. Feel free to use a whole can for

one serving if you're less concerned with calories than

with healthy eating. Sardines are rich in omega-3 fatty

acids and are surprisingly low in sodium and saturated fat.

Serving: 1

1 large ripe tomato (preferably organic)

1/2 can sardines (water-packed)

1/4 cup basil leaves, finely chopped

1 tsp olive oil, extra virgin

1 tsp balsamic vinegar

1 tsp garlic, finely chopped

You can use the tomato as is (unpeeled and with seeds) but the

salad is better if you peel the tomato after plunging it briefly

in boiling water, and then remove the seeds. This reduces the

water in the finished salad. Cut the tomato pulp into large chunks.

Mix together the dressing ingredients (olive oil, balsamic vinegar,

fresh garlic) and stir in the chopped basil leaves. Add the drained

sardines and the tomato chunks.

Serve at room temperature, on a bed of salad greens or spinach.

Serving: 1

Nutrition per Serving:

219 Calories, 12g Total Fat, 3g Sat, 28mg Cholesterol

13g Protein, 21g Carbs, 9g Fiber, 94mg Sodium

Broiled Fish With Tapenade - 3g Carbs, 0.5g Fiber

From: Oxmoor House

Kalamata olives and sun-dried tomatoes liven up this easy fish dish.

Servings: 4

Heart-Healthy

Diabetes-Friendly

Prep Time: 20 min

Cook Time: 6 min

Total Time: 26 min

1/4 cup sun-dried tomatoes

1/2 cup water

8 kalamata olives, pitted

1/4 cup parsley

1 1/2 Tbsp basil, fresh

1 Tbsp red wine vinegar

1 1/2 tsp olive oil

1/8 tsp salt

1 clove garlic

Cooking spray

24 oz fish, orange roughy

2 tsp olive oil

1/4 tsp paprika

1/4 tsp ground black pepper

1. Combine tomatoes and water; let stand 10 minutes. Drain.

2. Combine olives and next 6 ingredients. Chop tomatoes; add to

olive mixture. Stir well; set aside.

3. Preheat broiler.

4. Place fish on a baking sheet coated with cooking spray; drizzle

with olive oil, and sprinkle with paprika and pepper. Broil 3 minutes.

Top with olive mixture; broil 3 minutes or until fish flakes easily

when tested with a fork.

Yield: 4 servings

Serving Size: 1 fillet and about 1 1/2 tablespoons tapenade

Servings: 4

Nutrition per Serving:

179 Calories, 7g Total Fat, 1g Saturated Fat, 33mg Cholesterol,

350mg Sodium, 3g Carbs, 0.5g Dietary Fiber, 25g Protein

Zesty Stuffed Mushrooms - 3.1g Carbs, 1.1g Fiber, 0g Sugar

From: www.dLife.com

Quick and simple appetizer with feta cheese and cayenne.

Prep Time 5 min

Cook Time 15 min

Difficulty Easy

Servings: 1

4 fresh mushrooms (med), button

1 1/2 Tbsp reduced fat feta crumbles (1/3 oz)

2 tsp chopped parsley

1/2 tsp extra virgin olive oil

1/8 tsp ground cayenne (red pepper), or to taste

1. Preheat the oven to 425 degrees F. Lightly spray a small baking

dish with olive oil spray.

2. Remove the stems from the mushrooms by gently twisting the stem

until it comes loose and pulls from the mushroom top.

3. Mince the stems and place in a small mixing bowl. Place the caps

in a small mixing bowl stemmed-side up.

4. Add the cheese, parsley, oil and cayenne to the bowl. Mix well.

5. Spoon out the mixture evenly into the reserved mushroom caps.

Divide the remaining mixture evenly between the caps, mounding the

filling on each.

6. Bake for 12 to 15 minutes, or until tender. Let the mushrooms

stand to cool slightly before serving.

Additional Information - -

These mushrooms are surprisingly tasty with low-fat feta cheese. If

you aren't a fan of spicy food, you may want to use a bit less than

the recommended 1/8 of a teaspoon of cayenne pepper.

Servings: 1

Nutrition per Serving:

65.3 Calories, 4.1g Total Fat, 1.5g Saturated Fat, 2.6g Unsaturated Fat,

258.6mg Potassium, 3.1g Total Carbs, 1.1g Dietary Fiber, 0g Sugars,

5.2g Protein, 192.3mg Sodium

Dietary Exchanges: 1/2 Fat, 1/2 Meat, 1/2 Vegetable

Grilled Tuna With Mustard-Dill Sauce - 1g Carbs, Trace Fiber

1 1/4 pounds bluefin tuna, 4, 5 oz. fillets cut about 1 1/4" thick

Olive oil cooking spray

1/2 teaspoon salt to taste

1/4 teaspoon freshly-ground black pepper to taste

1 tablespoon butter

2 small shallots, chopped

1 cup fat-free half-and-half

4 teaspoons grainy mustard

1 tablespoon chopped fresh dill

1 tablespoon lemon zest

Preheat grill to medium. Coat tuna with olive oil cooking spray; sprinkle with 1/4 teaspoon of salt and 1/8 teaspoon of pepper, or to taste.

Grill 4 to 6 minutes per side, until desired degree of doneness.

Meanwhile, brown butter in a small saucepan over medium-high heat.

Add shallots and cook until they begin to brown, about 1 minute.

Reduce heat to medium and add half-and-half; cook until slightly thickened and mixture coats the back of a spoon, about 5 minutes.

Stir in mustard; remove from heat and stir in dill, zest, 1/4 teaspoon of salt and 1/8 teaspoon of pepper.

Serve sauce hot or at room temperature.

Makes 4 servings

Calories 235, Fat 10 g, Carbs 1 g, Sodium 443 mg, Fiber trace.

Italian Grilled Chicken And Bread Salad - 8g Carbs, 2g Fiber

4, 4 oz. boneless skinless chicken breasts

4 slices crusty white bread or Italian bread

olive oil cooking spray

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper

4 medium ripe tomatoes, chopped

2 cups arugula, washed, trimmed

1/2 cup soft tofu

2 teaspoons extra-virgin olive oil

3 tablespoons fresh lemon juice

1 large garlic clove, chopped

1/2 cup chopped basil

1/8 teaspoon salt to taste

Prepare coals for grill.

Spray chicken breasts and bread with olive oil cooking spray. Sprinkle chicken with salt and pepper.

Grill chicken on both sides until done, about 6 minutes per side.

Grill bread on both sides until nicely toasted. Set chicken and bread aside to cool.

In large bowl, toss together tomatoes and arugula.

To make dressing, blend tofu, olive oil, lemon juice, garlic, basil and salt in a blender until smooth.

Add dressing to tomatoes and arugula and toss.

Cut bread into cubes and toss with tomato salad. Season to taste with pepper.

Slice chicken breasts into long, thin pieces. Divide salad among 4 plates and top each with sliced chicken.

Makes 4 servings

Calories 54, Fat 3 g, Carbs 8 g, Sodium 378 mg, Fiber 2 g.

Rosemary-Roasted Sunchokes and Tomatoes - 24g Carbs, 3g Fiber

2 lbs. sunchokes cut into 1 1/4 inch chunks

6 ripe plum tomatoes, halved crosswise

2 cloves garlic, finely chopped

1 tablespoon olive oil

1/2 teaspoon salt

1/4 teaspoon ground black pepper

6 green onions cut into 1 inch lengths

Heat oven to 400 degrees. In jellyroll pan toss sunchokes, tomatoes, garlic, rosemary, oil, and salt and pepper. Arrange sunchokes around edge of pan and tomatoes in centre. Roast vegetables for 20 minutes. Gently stir green onions into sunchokes and continue to roast until sunchokes are tender and browned, about 10 minutes longer.

Cool roasted vegetables 10 minutes, or until tomatoes are easy to handle. With fork or fingers, remove skins from tomatoes and discard. Stir tomatoes in with sunchokes and transfer to serving dish.

Makes 8 servings

Calories 137, Fat g, Carbs 24 g, Sodium 14 mg, Fiber 3 g.

Chard With Lemon Oil - 6g Carbs, 2.5g Fiber

1/2 cup olive oil

zest of 1 lemon

2 pounds green Swiss chard

salt to taste

Combine the oil and zest in a saucepan. Cook over low heat 10 minutes. Don't allow to simmer. Remove from the heat and leave for 30 minutes. Strain out the zest.

Strip the leafy green parts of the chard from the stems and remove any damaged leaves. Set the stems aside for another use.

Blanch the chard in boiling, lightly salted water. Cook until the chard is al dente, with no trace of metallic rawness, usually about 1 minute.

Lift the leaves from the water and place in ice water. Drain and layer between towels to dry.

Place the chard in a 3-quart saucepan or 12-inch skillet. Drizzle with 3 to 4 tablespoons of the lemon oil and set over medium-low heat. Stir and fold until the chard is warm and coated with lemon oil. Salt to taste. Serve hot, warm or cold.

Makes 4 servings

Calories 267, Fat 27 g, Carbs 6 g, Sodium 367 mg, Fiber 2.5 g.

Swordfish Piccata - 0.7g Carbs, 0g Fiber

4 6 oz. 1/2 inch swordfish cutlets

1/2 teaspoon ground black pepper

1 tablespoon chopped fresh parsley

2 tablespoons lemon juice

2 teaspoons capers

Preheat broiler. Season swordfish with pepper and place on a broiling pan. Broil fish for 1 1/2 minutes on each side or until fish turn opaque. Remove swordfish from pan and place on a heated serving platter. Sprinkle with parsley, lemon juice and capers. Garnish with lemon slices, if desired.

Makes 4 servings

Calories 132, Fat 5 g, Carbs 0.7 g, Sodium 56 mg, Fiber 0 g.

Tangy Steamed Green Bean Salad - 12g Carbs, 5g Fiber

From: Kathleen Stanley is a Diabetes Educator at Central

Baptist Hospital in Lexington, Kentucky.

VIA www.diabetesselfman agement.com

Preparation time: 10 minutes

Cooking time: 7 minutes

1 lb fresh whole green beans, washed, ends trimmed off

2 Tbsp extra-virgin olive oil

2 Tbsp red wine vinegar

1 Tbsp Dijon-style mustard

1 Tbsp water

1/4 tsp garlic powder

1/4 tsp black pepper

4 green onions, finely chopped

10 cherry tomatoes, cut in half

Steam green beans in a steamer (or use a steaming basket in saucepan)

for about 5 minutes until bright green and still slightly crisp.

Immediately rinse under cold running water, until cool to the touch.

Drain. Place in a serving dish. In a small bowl, combine olive oil,

red wine vinegar, mustard, water, and garlic powder with a small

whisk or spoon. Pour over green beans. Add green onions and tomatoes,

toss well, and serve.

Servings: 4

Serving size: 1 cup

Nutrition per Serving:

123 Calories, 7g Fat, 0g Saturated fat, 0mg Cholesterol, 62mg Sodium,

3g Protein, 12g Carbs, 5g Fiber

Exchanges per serving: 1 starch, 1 1/2 fat

Carbohydrate choices: 1 1/2

Sonoma Salad with Tomatoes and Feta - 6g Carbs, 2g Fiber

From: The Sonoma Diet

Start to finish: 20 minutes

Servings: 4

8 cups torn mixed salad greens

12 oz cooked skinless chicken or

turkey breast, lean beef, or pork, sliced

1 cup cherry tomatoes, halved

1/2 cup sliced, halved cucumber

1/4 cup small fresh basil leaves

1 recipe Red Wine Vinaigrette (see recipe below)

Kosher salt

Freshly ground black pepper

1/4 cup crumbled feta or goat cheese (1 oz)

1 Tbsp pine nuts, toasted

1. In a very large bowl combine greens, meat, tomatoes, cucumber, and

basil. Drizzle with Red Wine Vinaigrette. Toss to coat. Season to taste

with kosher salt and pepper. Top with feta cheese and pine nuts. Serve immediately.

Servings: 4

Nutrition per Serving:

267 Calories, 13g Total Fat, 3g Sat. Fat, 80mg Cholesterol,

318mg Sodium, 6g Carbs, 2g Fiber, 30g Protein

~~~~~~~~~~~~ ~~~~~~~~~ ~~

Red Wine Vinaigrette Salad Dressing - 1g Carbs, 0g Fiber

From The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!,

by Connie Guttersen, (2005, Meredith Books)

Author Notes: Serve this dressing with Sonoma Chicken Salad

Makes About 1/3 Cup

Servings: 5

2 Tbsp red wine vinegar

1 Tbsp finely chopped shallot

1 1/2 tsp Dijon-style mustard

2 Tbsp extra-virgin olive oil

1/8 tsp kosher salt

1/8 tsp freshly ground black pepper

In a small bowl combine vinegar and shallot, Let stand for 5 minutes.

Whisk in mustard. Add oil in a thin steady stream, Whisking constantly

until combined. Stir in kosher salt and pepper. Use immediately or cover

and chill for up to 3 days before using. If chilled, let stand at room temperature for about 30 minutes, and Whisk before using.

Makes About 1/3 Cup

Servings: 5

Nutrition per Tablespoon:

51 Calories, 5g Total Fat, 1g Sat. Fat, 0mg Cholesterol, 85mg Sodium,

1g Carbs, 0g Fiber, 0g Protein

Grilled Tuna with Rosemary - 1g Carbs, 0g Fiber

From: The Sonoma Diet

Prep: 10 minutes

Grill: 8 minutes

Servings: 4

1 lb fresh or frozen tuna, halibut, or salmon steaks, cut 1 inch thick

2 tsp extra-virgin olive oil

2 tsp lemon juice

1/8 tsp kosher salt

1/8 tsp freshly ground black pepper

2 cloves garlic, minced (1 tsp minced)

2 tsp chopped fresh rosemary or tarragon OR

1 tsp dried rosemary or tarragon, crushed

1 Tbsp drained capers, slightly crushed

Fresh rosemary sprigs (optional)

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish

into 4 serving-size pieces. Brush both sides of fish with oil and lemon

juice; sprinkle with kosher salt and pepper. Sprinkle garlic and rosemary

evenly onto fish; rub in with your fingers.

2. For a charcoal grill, place fish on the greased rack of an uncovered

grill directly over medium-hot coals. Grill for 8 to 12 minutes or until

fish flakes easily when tested with a fork, turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place

fish on grill rack over heat. Cover and grill as above.)

3. Top fish with capers. If desired, garnish with fresh rosemary.

Servings: 4

Nutrition per Serving:

145 Calories, 3g Total Fat, 1g Sat. Fat, 51mg Cholesterol, 179mg Sodium,

1g Carbs, 0g Fiber, 27g protein

Broiler method:

Place fish on the greased unheated rack of a broiler pan. Broil

4 inches from the heat for 8 to 12 minutes or until fish flakes

easily when tested with a fork, turning once halfway through broiling.

Lemon-Garlic Roast Chicken - 2g Carbs, Trace Fiber

1/4 cup fresh lemon juice

1 1/2 tablespoons extra-virgin olive oil, divided

3 garlic cloves, minced

1 teaspoon oregano

1/2 teaspoon marjoram

3/4 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper

4 skinless bone-in chicken breasts

1 pound small red potatoes, quartered, or really small ones left whole

1/2 cup water

Preheat oven to 425 degrees.

Combine the lemon juice, 1 tablespoon of the oil, the garlic, oregano, marjoram, 1/2 teaspoon of salt and 1/8 teaspoon pepper in a large bowl. Add the chicken, tossing well to coat and marinate 20 minutes to all day.

Meanwhile, combine the remaining 1/2 tablespoon oil, 1/4 teaspoon salt and 1/8 teaspoon pepper in a medium bowl. Add the potatoes and toss well to coat.

Place potatoes in pan and roast 20 minutes.

Remove the chicken from the marinade, reserve marinade. Add chicken to pan. Add the water to the reserved marinade and pour over the chicken and potatoes. Roast chicken and potatoes 20 minutes, baste with the pan juices. Return the pan to the oven and roast until the internal temperature is 170 degrees.

Makes 4 servings

Calories 53, Fat 5 g, Carbs 2 g, Sodium 401 mg, Fiber trace.

Fish Seasoning - 2g Carbs, 0g Fiber

From: www.tasteofhome. com Light & Tasty

This mild blend from Kayleen Nichols of Sterling, Virginia

gives fish a lift but also adds interest to other meats

and vegetables. "A neighbor whose husband was on a no-salt

diet gave me this recipe over 20 years ago," Kayleen writes.

SERVINGS: 16

CATEGORY: Low Fat

PREP: 5 min.

TOTAL: 5 min.

2 Tbsp dried basil

2 Tbsp dill weed

2 Tbsp onion powder

1 Tbsp garlic powder

1 tsp celery seed

1 tsp dried oregano

1/4 tsp dried grated lemon peel

1/8 tsp pepper

In a bowl, combine all ingredients.

Store in a cool dry place for up to 6 months.

Yield: 1/3 cup

Serving Size: 1 teaspoon

Nutrition per Serving:

7 Calories, 0g Fat, 0g Saturated Fat, 0mg Cholesterol,

2mg Sodium, 2g Carbs, 0g Fiber, 0g Protein

Diabetic Exchanges: Free Food

Veggie Kebabs - 6.3g Carbs, 2.2g Fiber

3 tablespoons olive oil

1 teaspoon dried thyme

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

2 medium zucchini, scrubbed, cut into 2" pieces

2 red bell peppers, seeded, cut into 2" pieces

18 large white mushrooms, washed, stems removed

Combine oil, thyme, salt, and pepper in a very large bowl or 2 gallon resealable bag.

Add vegetables, toss to coat. Marinate 30 minutes. Thread vegetables on 6 metal skewers. Grill over medium heat 15 minutes, turning occasionally, until vegetables are crisp-tender and have grill marks.

Makes 6 servings

Calories 53, Fat 2.7 g, Carbs 6.3 g, Fiber 2.2 g.

Spinach Pancake With Sunflower Seeds - 5g Carbs, 3g Fiber

1/4 cup olive oil, divided

4 green onions, chopped

1 10 oz. package frozen chopped spinach, thawed, and

squeezed dry

2 tablespoons chopped fresh parsley

1 tablespoon chopped fresh dill or 1 tsp. dried dill

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

3 eggs, beaten

2 tablespoons roasted sunflower seeds

sour cream, optional

additional dill, optional

Heat 3 tablespoons oil in a large nonstick skillet over medium heat. Cook green onions about 5 minutes, until softened. Transfer to a large bowl.

Add spinach, parsley, salt, and pepper to bowl; mix well. Pour in eggs and add sunflowers, mix until thoroughly combined.

Heat remaining tablespoon of oil in skillet. Pour in spinach mixture; flatten with a spatula to level. Cover and cook over medium heat 8 to 10 minutes, until pancake is set. Invert pancake onto a plate. Cut into wedges. Serve hot or at room temperature, with a dollop of sour cream or chopped dill, if desired.

Makes 4 servings.

Calories 221, Fat 20 g, Carbs 5 g, Fiber 3 g.

Grilled Salmon with Minted Salsa - 8g Carbs, 2g Fiber

2 medium-size peeled tomatoes, divided

1/2 small sliced onion

1/2 coarsely chopped jalapeno pepper

3 chopped green onions

1 tablespoon finely shredded fresh mint

1 teaspoon chopped garlic

salt and pepper

4 5 or 6 ounce salmon fillets

1/4 cup reduced-fat sour cream, room temperature

To make salsa, place one of the tomatoes, the onion and jalapeno in boiling water and cook four minutes or until soft. Drain and puree in blender or food processor. Dice remaining tomato and combine with the puree. Add the green onions, mint and garlic, and season with salt and pepper to taste. Meanwhile, grill or broil salmon four minutes per side or until barely opaque. Warm salsa and pour over salmon. Drizzle with sour cream.

Makes 4 servings.

Calories 217, Fat 7 g, Carbs 8 g, Sodium 113 mg, Fiber 2 g