Spaghetti Squash Chicken Parmesan - 48.7g Carbs, 7g Fiber, 10.2g Sugar

From: Eat Up Slim Down Annual Recipes 2004

From: www.prevention. com

This dish will satisfy your Italian cravings without spiking your

blood sugar. Significantly reduce the glycemic impact of starchy

spaghetti by replacing it with wholesome spaghetti squash. Top with

a moist chicken cutlet, a splash of sauce, and freshly grated Parmesan

cheese for a slimmed-down version of the classic.

I am always looking for gluten-free recipes. I also want meals that

aren't so hard to digest. This is a great alternative to the usual

heavy chicken Parmesan and pasta.

Serves: 4

Prep: 20 min

Cook: 25 min

Total: 1 hr 45 min

4 boneless, skinless chicken breast halves

1/2 cup buttermilk or fat-free milk

1 Tbsp lemon juice

1 large spaghetti squash, cut in half

1/2 cup rice flour or unbleached or all-purpose flour

1/3 cup grated Parmesan cheese

1 tsp garlic powder

1/2 tsp seasoning salt

1 3/4 cups spaghetti sauce

1.Place the chicken in a 13" x 9" baking dish and pierce in several

places with a fork. Pour the buttermilk over the chicken and turn

to coat both sides. Cover and refrigerate for 1 hour.

2.Place the squash, cut sides up, in a microwaveable dish. Cover

with plastic wrap and microwave for 25 minutes, or until forktender.

Using a fork, scrape the flesh from the squash. Keep warm.

3.Meanwhile, preheat the oven to 375 degrees F.

4.In a shallow dish, combine the flour, 1/4 cup of the cheese, the

garlic powder, and seasoning salt. Dredge the chicken in the flour

mixture, then return to the pan with the buttermilk, then coat again

with flour. Place in another large baking dish coated with cooking

spray. Spoon about 2 tablespoons spaghetti sauce onto each chicken

breast and sprinkle with the remaining cheese.

5.Bake for 25 minutes, or until a thermometer inserted in the

thickest portion registers 160 degrees F and the juices run clear.

6.Meanwhile, heat the remaining sauce in a medium saucepan over

medium heat. Serve with the chicken and spaghetti squash.

Serves: 4

Nutrition per Serving:

398.3 Calories, 7.1g Fat, 2.3g Saturated Fat, 75.5mg Cholesterol,

836.3mg Sodium, 48.7g Carbs, 7g Dietary Fiber, 10.2g Total Sugars,

35.9g Protein

Blackened Skillet Beef with Greens & Red Potatoes

Serves: 6

A heart-healthy one-dish meal that is made with lean top round beef, lots of

vegetables, and a spicy, herb mixture.

*INGREDIENTS*

1 lb. top round beef

1 tablespoon paprika

1-1/2 teaspoon oregano

1/2 teaspoon chili powder

1/4 teaspoon garlic powder

1/4 teaspoon black pepper

1/8 teaspoon red pepper

1/8 teaspoon dry mustard

8 red-skinned potatoes, halved

3 cups finely chopped onion

2 cups beef broth

2 large garlic cloves, minced

2 large carrots, peeled, cut into very thin 2-1/2-inch strips

2 bunches (about ½ pound each) mustard greens, kale, or turnip greens, stems

removed, coarsely torn

*DIRECTIONS*

1. Partially freeze beef. Thinly slice across the grain into long strips

1/8" thick and 3" wide.

2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red

pepper, and dry mustard. Coat strips of meat with the spice mixture.

3. Spray a large heavy skillet with nonstick spray coating. Preheat pan over

high heat. 4. Add meat; cook, stirring for 5 minutes.

5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat

for 20 minutes.

6. Stir in carrots, lay greens over top, and cook, covered, until carrots

are tender, about 15 minutes.

7. Serve in large serving bowl, with crusty bread for dunking.

*NUTRITION INFO* (per 7-ounce serving)

Calories: 384.7

Fat: 14.0 g

Carbohydrates: 20.6 g

Protein: 43.7

Lime-Grilled Chicken with Blueberry Salsa - 21.2g Carbs, 1.7g Fiber, 12.6 Sugar

From: Beat the Clock Chicken VIA www.prevention. com

The next time you want to toss chicken on the barbecue, prepare this

lime marinade a few hours in advance for a tantalizing treat. Top it

off with a fresh blueberry salsa for extra pizzazz and top-notch health

benefits—the tangy fruit is packed with antioxidants and fiber.

Refrigerating the salsa and marinade for this dish gives the flavors a

chance to blend, allowing for the utmost in taste satisfaction. You'll

love the unexpected pairing of sweet fruit with savory basil in the salsa.

Serves: 4

Prep: 5 min

Cook: 10 min

Total: 2 hr 15 min

--> SALSA

1 cup blueberries

1 yellow pepper, chopped

1 small red onion, minced

1/4 cup blueberry pourable all-fruit

1/4 cup loosely packed fresh basil leaves, cut into strips

1/4 tsp salt

--> CHICKEN AND MARINADE

1/4 cup lime juice

2 Tbsp olive or vegetable oil

2 shallots, minced

1/4 tsp freshly ground black pepper

4 boneless, skinless chicken breast halves

1.To make the salsa: In a medium bowl, combine the blueberries, pepper,

onion, all-fruit, basil, and salt. Cover and refrigerate for at least

2 hours.

2.To make the chicken and marinade: In a medium bowl, whisk together

the lime juice, oil, shallots, and pepper. Add the chicken, turning

to coat. Cover and refrigerate for up to 3 hours.

3.Coat the unheated grill rack with cooking spray. Preheat the grill.

4.Place the chicken on the rack and grill for 10 minutes, or until a

thermometer inserted in the thickest portion registers 160 degrees F

and the juices run clear. Serve with the salsa.

Serves: 4

Nutrition per Serving:

241.6 Calories, 8.1g Fat, 1.3g Saturated Fat, 51.3mg Cholesterol,

205.7mg Sodium, 21.2g Carbs, 1.7g Dietary Fiber, 12.6 Total Sugars,

21.5g Protein

Brazilian Chicken - 17.8g Carbs, 3.3g Fiber, 7.4g Sugar

From: The Abs Diet for Women VIA www.prevention. com

When you grab this chicken off the grill and serve it with salsa, it

might seem like just another marinated chicken breast. But don't be

fooled—this recipe slips in a helping of ground flaxseed, rich in

omega-3 fatty acids, one of the fat-fighting supernutrients from

the breakthrough Diabetes DTOUR Diet.

Serves: 4

Prep: 8 min

Cook: 15 min

Total: 3 hr 23 min

1 lemon

1 lime

1 Tbsp ground flaxseed

1 (8oz can) tomato sauce

1 (6oz can) frozen orange juice concentrate

1 1/2 cloves garlic, minced

1 tsp dried italian seasoning

1 tsp hot pepper salsa

4 boneless, skinless chicken breast halves

3/4 cup chunky salsa

1.Grate the zest of the lemon and lime into a resealable bag. Squeeze

the juice from both fruits into the bag and throw out the pulp and

the seeds.

2.Mix in everything else except the chicken and chunky salsa.

3.Drop in the chicken, reseal the bag, and refrigerate for a few

hours.

4.Grill the chicken, turning and basting with marinade a few times,

for 10 to 15 minutes, or until the center is no longer pink. Serve

with the salsa.

Serves: 4

Nutrition per Serving:

200.7 Calories, 2.5g Fat, 0.5g Saturated Fat, 68.4mg Cholesterol,

727.9mg Sodium, 17.8g Carbs, 3.3g Dietary Fiber, 7.4g Total Sugars,

29.1g Protein

Chicken Tortilla Soup with Avocado - 23.7g Carbs, 4.7g Fiber, 1.4g Sugar

From: Flat Belly Diet VIA www.prevention. com

This low sodium, broth-based soup is so easy to make that it'll surely

become a quick go-to meal in your home. Simply top with tortilla strips,

cilantro, and freshly chopped avocados, which are packed with heart-healthy

monounsaturated fats.

Serves: 4

Prep: 4 min

Cook: 16 min

Total: 20 min

5 cups low-sodium chicken broth

5 white corn tortillas (6"), sliced into 1/4" strips

12 oz boneless, skinless chicken breast, thinly sliced crosswise

1/2 canned chipotle chile pepper, sliced OR 2 Tbsp hot salsa

3/4 cup halved grape tomatoes

1 cup chopped avocado

1/4 cup fresh cilantro leaves

1. In a large, heavy saucepan, bring the broth to a boil, covered over

high heat.

2. Meanwhile, scatter the tortilla strips on a toaster oven tray. Toast,

turning the strips occasionally, until golden-brown in spots, about

5 minutes. Remove the tray from toaster oven and set the tortilla

strips aside.

3. When the broth boils, add the chicken, chile pepper, and tomatoes

and return to a boil. Remove from the heat. Divide the tortilla strips,

avocado, and cilantro leaves evenly among 4 bowls, mounding them in

the center. Ladle the soup into bowls.

Serves: 4

Nutrition per Serving:

282.2 Calories, 9.3g Fat, 1.7g Saturated Fat, 49.3mg Cholesterol,

153.3mg Sodium, 23.7g Carbs, 4.7g Dietary Fiber, 1.4g Total Sugars,

28.7g Protein

Top Sirloin Kabobs and Avocado Sauce - 6g Carbs, 2g Fiber, 1g Sugar

From: www.bhg.com

A garlicky marinade gives these simple steak skewers unbeatable flavor.

A fresh avocado sauce, served on the side, adds a dinner party-worthy

touch.

Prep: 30 Min

Marinate: 30 Min

Grill: 10 Min

3 Tbsp extra virgin olive oil

1 Tbsp granulated garlic

1 Tbsp granulated onion

1 1/2 tsp dried oregano

1 tsp freshly ground black pepper

1/2 tsp kosher salt or salt

3 lb beef top sirloin steak, about 1-inch thick

1 medium ripe avocado, seeded, peeled and coarsely chopped

1/2 cup seedless (English) cucumber, coarsely chopped

1/3 cup lightly packed fresh mint leaves

1/4 cup dairy sour cream

2 Tbsp lime juice

1 tsp kosher salt or salt

1 tsp ground cumin

1 recipe Grilled Peppers&Onions (optional)

Fresh mint leaves (optional)

1. In large bowl combine oil, granulated garlic and onion, oregano,

pepper, and the 1/2 teaspoon salt; set aside. Trim fat from meat. Cut

meat in 1-inch cubes. Add meat to oil mixture; toss to coat evenly.

Let stand at room temperature for 30 minutes.

2. Meanwhile, for Avocado Sauce, in food processor combine avocado,

cucumber, mint, sour cream, lime juice, 1 tablespoon water, the

1 teaspoon salt, and cumin. Cover and process until nearly smooth,

stopping to scrape sides as necessary. Transfer to serving bowl.

3. Thread meat on skewers, leaving 1/4 inch between pieces. For charcoal

grill, place steaks on rack directly over medium coals. Cover and grill

10 to 12 minutes for medium rare (145 degrees F), turning to brown evenly.

(For gas grill, preheat grill. Grill as directed above.) Serve steaks

with Avocado Sauce and Grilled Peppers and Onions. Sprinkle fresh mint.

Grilled Peppers and Onions:

Brush whole peppers and onion slices with oil. Cover and grill directly

over hot coals, 8 minutes or until tender, turning occasionally.

Test Kitchen Tip:

Soak bamboo skewers in water for 30 minutes before using.

Serves: 6

Nutrition per Serving:

353 Calories, 19g Total Fat, 5g Saturated Fat, 11g Monounsaturated Fat,

1g Polyunsaturated Fat, 73mg Cholesterol, 569mg Sodium, 6g Carbs,

2g Fiber, 1g Total Sugar, 38g Protein

Vitamin C (DV%) 8, Calcium (DV%) 6, Iron (DV%) 18

Percent Daily Values are based on a 2,000 calorie diet

Chicken With Peaches And Red Wine - 3.2g Carbs, 1.9g Fiber, 6.8g Sugar

From: Prevention's The Sugar Solution Cookbook

Turn your average skillet chicken into an appetizing melange when you

add fresh basil and ripe peaches. Cooking peaches helps release some

of their vitamins and minerals, including potassium which helps power

muscles, and beta-carotene which makes skin supple and teeth strong.

Skinless chicken breasts provide the high-quality protein you need

to feel satisfied for hours. Peaches lend this festive dish a naturally

sweet and fruity twist.

Serves: 4

Prep: 20 min

Cook: 20 min

Total: 40 min

4 boneless, skinless chicken breast halves

1/2 tsp freshly ground black pepper

1/4 tsp salt

3 Tbsp whole grain pastry flour

1 Tbsp olive oil

3 shallots, thinly sliced

1/2 cup dry red wine or chicken broth

2 firm ripe peaches, sliced

1/2 cup loosely packed fresh basil, sliced

1.Use your hands to flatten the chicken breasts to an even thickness.

Season the chicken with the pepper and the salt. Coat with the flour,

patting off the excess.

2.Heat a large nonstick skillet over medium heat and add 2 teaspoons

of the oil. Add the chicken breasts and cook for 12 minutes, turning

once, until an instant-read thermometer inserted into the thickest portion registers 160 degree F and the juices run clear. Remove the chicken to a plate.

3.Add the remaining oil and the shallots to the skillet. Cook, stirring frequently, for 2 to 3 minutes, or until the shallots soften. Add the wine or broth and stir to scrape up any brown bits. Increase the heat to medium-high and add the peaches. Cook for 2 minutes, stirring frequently, until the wine reduces slightly. Return the chicken and any juices on the plate to the skillet. Cook for 1 to 2 minutes, stirring frequently, or until the chicken is hot. Stir in the basil.

Serves: 4

Nutrition per Serving:

233.2 Calories, 5.1g Fat, 0.9g Saturated Fat, 65.8mg Cholesterol,

221.4mg Sodium, 13.2g Carbs, 1.9g Dietary Fiber, 6.8g Total Sugars,

27.8g Protein

Pineapple and Scallop Skewers - 19g Carbs, 4g Fiber, 8g Sugar

From: www.bhg.com

Tender scallops and juicy pineapple are flavored with a zesty marinade

of lime juice, jalapeno peppers, and cilantro.

Prep: 20 minutes

Grill: 8 minutes

Servings: 4

2 tsp finely shredded lime peel

1/4 cup lime juice

1/4 cup snipped fresh cilantro

2 small green and/or red jalapeño pepper, seeded and finely chopped

2 tsp sugar

1/2 tsp salt

1/2 tsp black pepper

1/3 cup canola oil

16 sea scallops (about 1-1/2 lb.)

12 large fresh pineapple chunks

1 avocado, peeled, pitted, and cut into 8 chunks

1. In a small bowl combine lime peel, lime juice, cilantro, jalapeno,

sugar, salt, and pepper. Slowly whisk in oil until combined; set aside.

2. In a large bowl combine scallops, pineapple, and avocado. Toss with

2 tablespoons of the lime juice mixture. Let stand for 15 minutes*,

stirring occasionally.

3. Alternately thread 4 scallops, 3 pineapple chunks and 2 avocado chunks

on each of 4 12- to 16-inch skewers.

4. Grill kabobs on a well-greased grill rack directly over medium-high

heat for about 8 minutes or until scallops turn opaque, turning once

halfway through grilling. Transfer kabobs to a serving platter and serve

with remaining lime juice mixture.

Test Kitchen Tip:

Do not marinate longer, or scallops will get tough.

Servings: 4

Nutrition per Serving:

423 Calories, 26g Total Fat, 2g Saturated Fat, 15g Monounsaturated Fat,

7g Polyunsaturated Fat, 56mg Cholesterol, 572mg Sodium, 19g Carbs,

4g Fiber, 8g Total Sugar, 30g Protein

Vitamin C (DV%) 66, Calcium (DV%) 6, Iron (DV%) 6

Percent Daily Values are based on a 2,000 calorie diet

Flavor in a Pinch

From: www.mccormick. com

SPICES

1 tsp apple pie spice 3/4 tsp ground cinnamon plus

1/4 tsp ground nutmeg plus

1/8 tsp allspice

1 tsp pumpkin pie spice 1/2 tsp ground cinnamon plus

1/4 tsp ground ginger plus

1/8 tsp EACH ground cloves and

ground nutmeg

1 tsp fresh chopped ginger 1/4 tsp ground ginger

1 tsp poultry seasoning 3/4 tsp ground sage plus

1/4 tsp ground thyme

1/4 tsp ground mace 1/4 tsp ground nutmeg

HERBS

3 tsp fresh chopped herb 1 tsp dried leaves (basil,

leaves (basil, dill, dill, tarragon, thyme)

tarragon, thyme)

2 tsp fresh chopped herb 1 tsp dried leaves (sage,

leaves (sage, rosemary, rosemary, marjoram, mint,

marjoram, mint, oregano) oregano)

1 tsp rubbed sage 1 tsp dried sage or

3/4 tsp ground sage

bouquet garni = 1 Tbsp EACH parsley flakes, tarragon leaves,

thyme leaves, and marjoram leaves plus 1 tsp oregano leaves

plus 1/4 tsp rubbed sage.Tie in a double thickness cheesecloth

bag; remove before serving.

GARLIC AND ONIONS

1 medium-size clove garlic 1/4 tsp garlic powder

1/2 cup chopped onion 3 Tbsp dried minced onion or

2 1/2 tsp onion powder

EXTRACTS

1 1/2 tsp anise seed 1 tsp anise extract

1 Tbsp anise liqueur 1/2 tsp anise extract

1/2 to 1 vanilla bean, split 1 tsp pure vanilla extract

1 tsp freshly grated lemon peel 1 tsp lemon extract

1 tsp freshly grated orange peel 1 tsp orange extract

1 Tbsp orange liqueur 1 tsp orange extract

1 Tbsp amaretto 1/2 tsp almond extract

2 Tbsp brandy 1 1/4 tsp brandy extract

1 Tbsp dark (gold) rum 1 1/2 tsp rum extract

1 Tbsp light rum 1/2 tsp rum extract

Egg Vegetable Salad Wraps - 15g Carbs, 9g Fiber

From: Better Homes and Gardens Diabetic Living

Makes 6 sandwiches

Start to Finish: 35 minutes

6 hard-cooked eggs, chopped

1/2 cup chopped cucumber

1/2 cup chopped yellow summer squash OR zucchini

1/4 cup shredded carrot

2 Tbsp chopped red onion

1/4 cup mayonnaise or salad dressing

2 Tbsp Dijon-style mustard

1 Tbsp milk

1 tsp snipped fresh tarragon OR basil OR

1/4 tsp dried tarragon OR basil, crushed

1/4 tsp salt

1/8 tsp paprika

6 leaf lettuce leaves

6 6 to 7-inch low-carbohydrate multi-grain OR

whole wheat flour tortillas OR whole wheat flour tortillas

2 plum tomatoes, thinly sliced

1. In a large bowl, combine eggs, cucumber, yellow summer squash or

zucchini, carrot, and red onion. For dressing, in a small bowl, stir

together mayonnaise or salad dressing, Dijon mustard, milk, tarragon

or basil, salt, and paprika. Pour the dressing over egg mixture; toss

gently to coat.

2. For each sandwich, place a lettuce leaf on a tortilla. Place 3 or

4 tomato slices on top of the lettuce, slightly off center. Spoon

about 1/2 cup of the egg mixture on top of the tomato slices. Roll up

tortilla; secure with wooden pick, if necessary. Cut the tortilla

rolls in half crosswise.

Makes 6 sandwiches

Nutrition per serving:

215 Calories, 15g Total Fat, 3g Saturated Fat, 218mg Cholesterol,

427mg Sodium, 15g Carbs, 9g Fiber, 12g Protein

Whole-Wheat French Toast With Fresh Strawberries - 38g Carbs, 4g Fiber

From: Denise Austin's Morning Stretch

Try This Low-Fat French Toast

I love making breakfast for my family on the weekend. During the week,

it's a wonder that everyone gets to eat an egg, cereal or even a piece

of toast as they're flying out the door — you know what I'm talking

about. On the weekends, I set out nice plates and make cocoa for the

girls and a big pot of coffee for me and Jeff. Then I put together

this super-fast, super-easy take on French toast, and we all relax

and enjoy. I hope you like it as much as we do!

3 Tbsp sugar-free raspberry or strawberry spreadable fruit

2 cups sliced strawberries

1 large egg

1 large egg white

2/3 cup low-fat (1 percent) milk

1 1/2 tsp vanilla extract

Pinch ground nutmeg

1 Tbsp unsalted butter, divided

8 slices thin whole-wheat bread

Preheat the oven to 200 degrees F. Place a serving platter in the

oven to hold the French toast.

Place the fruit spread in a medium bowl and stir until smooth. Stir

in the strawberries. Set aside. In a pie plate or shallow bowl, beat

the egg, egg white, milk, vanilla extract, and nutmeg with a fork

until blended. Melt 1/2 tablespoon butter in a large nonstick skillet

over medium heat. Dip a bread slice into the egg mixture, letting

it soak briefly on both sides. Place the soaked slice in the skillet;

add 1 or 2 more soaked slices. Cook, turning once, until lightly

golden, about 3 minutes per side.

Place the cooked French toast in the oven to keep warm. Repeat with

the remaining bread slices, adding the remaining 1/2 tablespoon butter

as needed. Serve the French toast hot with the strawberry mixture on

top.

Servings: 4

Serving Size: 2 slices

Nutrition per Serving:

270 Calories, 11g Protein, 10g Total Fat, 70mg Cholesterol,

38g Carbs, 4g Dietary Fiber, 300mg Sodium

Hamburger Buddy - 38g Carbs, 4g Fiber

From: Eating Well Magazine September/October 2007

NUTRITION PROFILE: Low Calorie | Low Sodium | Low Cholesterol |

Low Sat Fat | High Potassium | Heart Healthy | Diabetes Appropriate

| Healthy Weight

Very finely chopping onion, mushrooms and carrots in the food processor

is not only fast—it makes the vegetables hard to detect for picky eaters.

They also form the base for the sauce of this ground beef skillet supper.

Make it a meal: Serve with a green salad.

Servings: 6

Quick Meal

Contains Wheat/Gluten

Contains Dairy

Contains Red Meat

Heart-Healthy

Diabetes-Friendly

Prep Time: 40 mins

Total Time: 40 mins

3 cloves garlic, crushed and peeled

2 medium carrots, cut into 2 -inch pieces

10 oz mushrooms, fresh, white, large, cut in half

1 large onion, cut into 2-inch pieces

1 lb beef, lean ground, 90% lean

2 tsp thyme, dried

3/4 tsp salt

1/4 tsp pepper, black ground

2 cups water

14 oz broth, reduced-sodium beef, divided

8 oz pasta, whole-wheat, elbow macaroni, (2 cups)

2 Tbsp Worcestershire sauce

2 Tbsp flour, all-purpose

1/2 cup sour cream, reduced-fat

1 Tbsp parsley, fresh, or chives, chopped, for garnish

Fit a food processor with the steel blade attachment. With the motor

running, drop garlic through the feed tube and process until minced,

then add carrots and mushrooms and process until finely chopped. Turn

it off, add onion, and pulse until roughly chopped.

Cook beef in a large straight-sided skillet or Dutch oven over medium-high

heat, breaking it up with a wooden spoon, until no longer pink, 3 to

5 minutes. Stir in the chopped vegetables, thyme, salt and pepper and

cook, stirring often, until the vegetables start to soften and the

mushrooms release their juices, 5 to 7 minutes.

Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring

to a boil. Cover, reduce heat to medium and cook, stirring occasionally,

until the pasta is tender, 8 to 10 minutes.

Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth;

stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring

often, until the sauce is thickened, about 2 minutes. Serve sprinkled

with parsley (or chives), if desired.

Servings: 6

Serving Size: about 1 1/3 cups each

Nutrition per Serving:

326 Calories, 4g Saturated Fat, 10g Total Fat, 54mg Cholesterol,

38g Carbs, 4g Dietary Fiber, 431mg Sodium,23g Protein

Carb Choices: 2 1/2

Exchanges: 2 starch, 1 vegetable, 2 medium-fat meats

Beef and Tomato Stir-Fry - 12g Carbs, 1g Fiber

3/4 lb top round or flank steak

2 Tbsp cornstarch

2 Tbsp sherry

1 Tbsp soy sauce

2 Tbsp vegetable oil

1 onion, thinly sliced

2 cloves garlic, minced

4 tomatoes, cut in wedges

4 green onions, cut in thin 2 inch long strips

Cut beef across the grain into thin strips; cut strips into 2-inch lengths. In bowl, combine cornstarch, sherry, and soy sauce, mix until smooth. Add beef and toss to coat.

In wok or nonstick skillet, heat oil over high heat. Add beef and stir-fry for 2 minutes, add onion and stir-fry for 1 minute or until beef is browned. Add garlic and tomatoes, stir-fry until tomatoes are heated through, 1 to 2 minutes. Stir in green onions and serve immediately.

For variety, add green peppers, broccoli, or snow peas, and cook until crisp-tender, adding water if necessary to prevent burning.

Makes 4 servings

Calories 206, Fat 9 g, Carbs 12 g, Sodium 288 mg, Fiber 1 g.

Salmon & Haricots Verts Salad With Lemon Herb Dressing - 16g Carbs, 6.3g Fiber

Salt as needed

1 1/2 pounds haricots verts(French string beans)

1 tablespoon vegetable oil

1 package cremini mushrooms, thinly sliced

1/4 cup lemon juice

1 teaspoon Dijon mustard

1 garlic clove, pressed or minced

1/8 teaspoon freshly ground black pepper

1/4 cup olive oil

1 teaspoon minced fresh rosemary

1 teaspoon minced fresh thyme

1/4 cup diced orange bell pepper

1/4 cup diced yellow bell pepper

1/3 cup diced red onion

1 pound grilled salmon, cut small pieces

Butter lettuce for serving

Lemon slices for garnish

Bring water to boil in a 6-quart pot. Add 2 tablespoons of salt. Fill a large bowl with water and ice.

Pinch off the stem ends of the haricots verts. Add to the pot and cook until just tender, 1 to 2 minutes. The beans will turn bright green and retain a slight crunch. Drain and immediately plunge the beans into the ice water. This will set the color and stop the cooking. When the beans have cooled, remove and drain.

Heat the vegetable oil in a skillet over medium-high heat. Add the mushrooms and 1/4 teaspoon of salt. Cook the mushrooms until they have released their juices and are lightly browned, 4 to 6 minutes. Set aside to cool.

Whisk together the lemon juice, mustard, garlic, 1/4 teaspoon of salt and the pepper. Slowly whisk in the olive oil. Add the rosemary and thyme. Whisk until the dressing holds together, about 1 minute.

Toss together the haricots verts, the orange and yellow bell peppers, onion, mushrooms and the dressing in a large bowl. Add the salmon and mix gently. Serve on a bed of butter lettuce and garnish with thin slices of lemon.

Makes 4 servings

Calories 426, Fat 25 g, Carbs 16 g, Sodium 381 mg, Fiber 6.3 g.

Griddle Cooked Corn Flatbread (Makkai ki roti)- 20g Carbs, 3g Fiber

From: Eating Well Magazine January/February 2008

NUTRITION PROFILE: Low Calorie | Low Carb | High Fiber | Low Sodium

| Low Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate

| Healthy Weight

This flatbread (classically not flavored) from Punjab, deemed peasant

food, often accompanies a puree of mustard greens and garlic drizzled

with ghee (clarified butter). This version incorporates vibrant flavors

that can easily accompany any meal or even be served with a dip for an appetizer.

Makes 12 flatbreads

ACTIVE TIME: 1 1/4 hours

TOTAL TIME: 1 1/4 hours

EASE OF PREPARATION: Moderate

2 cups finely ground yellow corn flour (see Shopping Tip)

1/2 cup all-purpose flour

3/4 tsp salt

4 1/4-inch-thick slices fresh ginger

2-4 fresh green chiles, such as Thai or serrano, stemmed

1/2 cup finely chopped red onion

1/4 cup finely chopped fresh cilantro

1-1 1/4 cups warm water

1 Tbsp ghee OR butter, melted

1 Tbsp canola oil

1. Combine corn flour, all-purpose flour and salt in a medium bowl.

2. Pulse ginger and chiles in a food processor until minced. Add to

the flour mixture along with onion and cilantro.

3. Drizzle warm water over the mixture, a few tablespoons at a time,

stirring it in as you go, until the mixture starts to come together

and form a ball. Turn the dough out onto a lightly floured surface.

Gently knead until a soft dough forms (it will still be a little bumpy

from the vegetables). Divide the dough into 12 portions and shape each

into a ball. Keep the balls covered with plastic wrap or with a slightly

damp paper towel.

4. Fold a large sheet of foil in half lengthwise. Combine ghee (or

melted butter) and oil in a small bowl. Place both next to the stove.

5. Coat a small nonstick skillet with cooking spray and heat over

medium heat. Place a ball of dough between sheets of wax paper (leaving

the others covered). Press it down to form a patty, then roll it out

into a 1/8-inch-thick disc, 4 to 6 inches in diameter (the edges won't

be perfectly round and will appear jagged and cracked). Gently peel

the dough off the paper and add it to the hot pan. Cook until the

underside is light brown in spots, 1 to 2 minutes. Flip it over and

cook for 1 to 2 minutes more. Brush the top with butter-oil mixture

and flip it over to sear it, about 30 seconds. Brush the second side

with butter-oil mixture and flip it over to sear that side too, about

30 seconds. Slip the bread into the foil sleeve to keep it warm.

6. Repeat with the remaining dough. Serve warm.

Makes 12 flatbreads

Nutrition per flatbread:

114 Calories, 3g Fat, 1g Sat, 1g Mono, 3mg Cholesterol, 3g Protein,

20g Carbs, 3g Fiber, 147mg Sodium, 79mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 fat

TIP: Shopping Tip:

Yellow corn flour is made from finely ground dried corn. It's

finer in texture than cornmeal and should not be used interchangeably.

A good substitute is masa harina—finely ground, lime-treated dried

corn (hominy). Find yellow corn flour in the natural-food sections

of supermarkets, in natural-foods stores or at www.bobsredmill. com

Beet Salad - 13g Carbs, 3g Fiber

From: Eating Well Magazine Fall 2003

NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium | Low

Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

It's time we rescued beets from our childhood nightmares—when they

were little better than bland wedges scooped out of a can. Roasted

beets are delightful, sweet but very earthy and aromatic—great for

a side salad.

Servings: 8

Serving Size: 1/2 cup each

ACTIVE TIME: 15 minutes

TOTAL TIME: 1 3/4 hours

EASE OF PREPARATION: Easy

2 lb beets (5-6 medium)

1/4 cup extra-virgin olive oil

2 Tbsp sherry vinegar or white-wine vinegar

1/2 tsp Dijon mustard

1/2 tsp honey

1/2 tsp salt

Freshly ground pepper to taste

1 stalk celery, finely chopped

1 large shallot, finely chopped

1. Preheat oven to 400 degrees F. Divide beets between 2 pieces of

foil; bring edges together and crimp to make packets. Roast until

the beets are just tender when pierced with the point of a knife,

about 1 1/4 hours. Unwrap the beets and let cool.

2. Meanwhile, whisk oil, vinegar, mustard, honey, salt and pepper

in a small bowl to make dressing.

3. When the beets are cool enough to handle, slip off the skins. Cut

into 1/2-inch cubes and place in a large bowl. Add celery, shallot

and the dressing; toss to coat well. Serve at room temperature or

chilled.

Servings: 8

Serving Size: 1/2 cup each

Nutrition per Serving:

120 Calories, 7g Total Fat, 1g Sat, 5g Mono, 0mg Cholesterol,

13g Carbs, 3g Fiber, 2g Protein, 243mg Sodium, 404mg Potassium

Nutrition Bonus: Folate (32% daily value).

1 Carbohydrate Serving

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

Seafood Kabobs - 12g Carbs, 4g Fiber, 7g Sugar

From: Mix 'n Match Meals in Minutes for People with Diabetes

Servings: 2

2 Tbsp lime juice

1 Tbsp olive oil

1 clove garlic, crushed

1/8 tsp salt

1/4 tsp freshly ground black pepper

2 tsp fresh snipped dill

12 large shelled deveined shrimp (6oz meat)

7 large sea scallops (6oz)

1 medium zucchini cut into 1-inch pieces (2 cups)

1 medium yellow squash cut into 1-inch pieces (2 cups)

Preheat grill or broiler.

Mix lime juice, olive oil, garlic, salt, pepper, and dill

together. Add shrimp, scallops, and vegetables and set aside

to marinate for 15 minutes. Turn once during this time.

Alternate vegetables, shrimp, and scallops on 4 skewers. Grill

or broil 3-4 inches from the heat source for 2-1/2 minutes per

side. Do not over cook the fish. Sprinkle with salt and pepper.

Place skewers on 2 dinner plates or remove seafood

and vegetables from skewers onto 2 plates and serve.

Servings: 2

Nutrition per Serving:

224 Calories, 5g Fat, 157mg Cholesterol, 314mg Sodium,

12g Carbs, 4g Dietary Fiber, 7g Sugars, 34g Protein

Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat

Chicken Breasts with Mushrooms and Tarragon - 7g Carbs

From: The All New Good Housekeeping Cookbook

Servings: 6

2 Tbsp olive oil

1 lb assorted mushrooms (white and cremini, trimmed and sliced;

shiitake, stems removed and caps sliced)

1 large shallot, finely chopped

3 Tbsp all-purpose flour

2 Tbsp chopped fresh tarragon OR 1 tsp dried tarragon

1/2 tsp salt

1/4 tsp ground black pepper

6 small skinless, boneless chicken breast halves (1 1/2 lb)

1 cup chicken broth

1/4 cup dry white wine

In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.

Add mushrooms and shallot and cook, stirring occasionally, until

mushrooms are golden brown and any liquid has been evaporated, 12

to 15 minutes. Transfer mushroom mixture to bowl.

On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt

and pepper; use flour mixture to coat chicken, shaking off excess.

In same skillet, heat remaining 1 tablespoon oil over medium-heat

until very hot. Add chicken and cook until chicken is golden brown

and loses its pink color throughout, about 4 minutes per side.

Transfer chicken to warm platter.

Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom

mixture to skillet; cook 1 minute, stirring until browned bits are

loosened from bottom of skillet. Pour sauce over chicken.

Servings: 6

Nutrition per Serving:

212 Calories, 7g Fat, 66mg Cholesterol, 29g Protein,

437mg Sodium, 7g Carbs

Exchanges: 4 Lean Meat, 1/2 Bread/Starc

Jamaican Jerk Chicken Kabobs - 6g Carbs

From: The All New Good Housekeeping Cookbook

Servings: 4

2 green onions, chopped

1 jalapeno chile, seeded and minced

1 Tbsp minced, peeled fresh ginger

2 Tbsp white wine vinegar

2 Tbsp Worcestershire sauce

3 Tbsp vegetable oil

1 tsp ground allspice

1 tsp dried thyme

1/2 tsp PLUS 1/8 tsp salt

1 lb skinless, boneless chicken breast halves, cut into 12 pieces

1 red pepper, cut into 1-inch pieces

1 green pepper, cut into 1-inch pieces

In blender or in food processor with knife blade attached, process

green onions, jalapeno, ginger, vinegar, Worcestershire, 2 teaspoons

oil, allspice, thyme, and 1/2 teaspoon salt until paste forms.

Place chicken in small bowl or in ziptight plastic bag and add

green-onion mixture, turning to coat chicken. Cover bowl or seal

bag and refrigerate chicken 1 hour to marinate.

Meanwhile, in small bowl, toss red and green peppers with remaining

1 teaspoon oil and remaining 1/8 teaspoon salt.

Place kabobs on rack in broiling pan. Brush kabobs with any remaining

marinade.

Place pan in broiler at closest position to heat source. Broil kabobs

5 minutes; turn and broil until chicken loses its pink color throughout,

about 5 minutes longer.

Servings: 4

Nutrition per Serving:

181 Calories, 5g Fat, 66mg Cholesterol, 525mg Sodium,

27g Protein, 6g Carbs

Exchanges: 3 Lean Meat, 1/2 Bread/Starch

Chicken Soup with Lime and Cilantro - 2g Carbs, 0g Fiber, 1g Sugar

From: The New Family Cookbook for People with Diabetes

Yield: 5 cups (5 servings)

1 quart Homemade Chicken Broth OR

canned reduced-sodium chicken broth

1 whole chicken breast, skinned, boned, and split, OR

2 skinless, boneless breast halves (about 3/4 lb)

3 Tbsp fresh lime juice

1/4 cup coarsely cilantro leaves

Bring the broth to a simmer in a large saucepan.

Add the chicken; cover and simmer over low heat until

it is just cooked through, about 8 to 10 minutes.

Remove and shred the chicken. Return it to the broth; add

the lime juice and bring the soup to a boil. Ladle into

soup bowls; sprinkle with cilantro.

Yield: 5 cups (5 servings)

Serving Size: 1 cup

Nutrition per Serving:

102 Calories, 4g Fat, 41mg Cholesterol, 126mg Sodium,

2g Carbs, 0g Dietary Fiber, 1g Sugars, 18g Protein

Diabetic Exchanges: 2 Lean Mea

Turkey Spinach Burgers - 30g Carbs, 6g Fiber

From: www.prevention. com

A healthy dose of spinach makes these patties juicy and flavorful.

Toast the buns right on the grill during the last few minutes of

cooking.

Work Time: 10 Minutes

Total Time: 20 Minutes

Servings: 4

1 lb ground lean turkey breast (7% fat or leaner)

1 (10oz pkg) frozen chopped spinach, thawed and water squeezed out

2 Tbsp barbecue sauce

1/2 tsp salt

1/4 tsp freshly ground black pepper

4 whole wheat hamburger buns, toasted

4 tomato slices

4 lettuce leaves

1. Heat grill to medium-high and coat rack with cooking spray.

2. Combine turkey, spinach, barbecue sauce, salt, and pepper in large

bowl. Shape mixture into four 3 1/2"-diameter patties.

3. Grill patties 10 to 12 minutes, turning once, or until meat thermometer inserted into the middle from the side registers 165 degrees F. Serve

on buns with tomato and lettuce.

Servings: 4

Nutrition per Serving:

305 Calories, 9.5g Fat, 2.5g Sat Fat, 65mg Cholesterol, 723mg Sodium,

29g Protein, 30g Carbs, 6g Fiber

Flavor Changer - -

For a Tex-Mex burger, substitute 2 tablespoons canned chopped green

chile peppers, drained, for the barbecue sauce and add 1 teaspoon

chili powder.

Grilled Mexican Corn - 19g Carbs, 3g Fiber

From: www.prevention. com

Don't wait for the county fair for this yummy corn. It's quick and

easy to make yourself. You'll never miss the butter!

Work Time: 15 Minutes

Total Time: 15 Minutes

Servings: 4

1/2 cup reduced-fat sour cream

1/2 tsp ground cumin

1/2 tsp salt

1/4 tsp garlic powder

1/8 tsp freshly ground black pepper

4 ears corn, husked

1/4 cup chopped cilantro

1 tsp chili powder

1. Heat grill to high and coat rack with cooking spray.

2. Stir together sour cream, cumin, salt, garlic powder, and pepper

in large, shallow dish.

3. Grill corn until browned in spots, 8 to 10 minutes, turning

occasionally. Coat with sour cream mixture. Sprinkle with cilantro

and chili powder.

Servings: 4

Nutrition per Serving:

127 Calories, 5g Fat, 2.5g Sat Fat, 16mg Cholesterol, 324mg Sodium,

4g Protein, 19g Carbs, 3g Fiber

Grilled Chicken With Mango Salsa - 10.2g Carbs, 1.1g Fiber, 8.4g Sugar

From: Lose Weight the Smart Low-Carb Way VIA www.prevention. com

Add finely chopped pineapple or papaya to the salsa. You can also

cook the chicken in a grill pan. Refrigerate leftover chicken in

a covered container for up to 3 days, then cut the chicken into

strips and roll up with the salsa in whole wheat tortillas or

large lettuce leaves.

Serves: 4

Prep: 10 min

Cook: 12 min

Total: 22 min

1 mango (12 oz), peeled and finely chopped

1 Tbsp lime juice

1 Tbsp orange juice

1 1/2 tsp orange juice

1/4 small onion, finely chopped

3/4 tsp salt

6 drops hot-pepper sauce

2 tsp chopped fresh cilantro

4 boneless, skinless chicken breast halves (6 oz each)

1 Tbsp vegetable oil

1/2 tsp salt

1/4 tsp ground black pepper

1. In a medium bowl, combine the mango, lime juice, orange juice, onion,

salt, and pepper sauce. Stir in the cilantro.

2. Coat a grill rack with cooking spray. Preheat the grill. Rub the

chicken with the oil and season with the salt and pepper. Place on

the rack and grill, turning once, until the juices run clear and a

meat thermometer registers 170 degrees F, 10 to 12 minutes.

3. Serve topped with the salsa.

Recipe Tips - -

Add finely chopped pineapple or papaya to the salsa. You can also cook

the chicken in a grill pan. Refrigerate leftover chicken in a covered

container for up to 3 days, then cut the chicken into strips and roll

up with the salsa in whole wheat tortillas or large lettuce leaves.

Serves: 4

Nutrition per Serving:

256.5 Calories, 5.8g Fat, 1g Saturated Fat, 98.7mg Cholesterol,

854.3g Sodium, 10.2g Carbs, 1.1g Dietary Fiber, 8.4g Total Sugars,

39.7g Protein

Spinach, Swiss Chard And Cheese Bake - 9.5g Carbs, 4.5g Fiber

3 10 oz. packages frozen chopped spinach

2 10 oz. packages frozen chopped Swiss chard = (use additional chopped spinach instead if desired

3 large eggs, beaten

1 cup sour cream

1 pinch nutmeg

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

6 ounces extra sharp cheddar cheese, grated

Defrost spinach and Swiss chard; pour off excess water and squeeze dry. In a large bowl, mix spinach, Swiss chard, eggs, sour cream and nutmeg; season well with salt and pepper. Spread into a buttered shallow baking dish. Top with cheese.

Heat oven to 350 degrees. Bake 40 minutes, until bubbly and browned on top.

Makes 8 servings

Calories 211, Fat 15 g, Carbs 9.5 g, Fiber 4.5 g.

Swedish Red Cabbage - 12g Carbs, 3.5g Fiber

1/2 stick unsalted butter

2 tart apples, peeled, cored, chopped

1 small onion, sliced thinly

2 pounds red cabbage, shredded

2 packets sugar substitute

2 tablespoons cider vinegar

1 teaspoon salt

1/4 teaspoon ground allspice

1/3 cup dry red wine

additional salt to taste

freshly ground black pepper to taste

Melt butter in a large, heavy Dutch oven over medium-high heat. Add chopped apples and onion. Cook 10 minutes, stirring occasionally, until tender. Stir in cabbage and cook 8 minutes more, stirring frequently, until slightly wilted. Stir in sugar substitute, cider, vinegar, salt and allspice.

Cover and cook 10 minutes, stirring occasionally. Uncover, add wine. Cook 10 to 15 minutes more, until very tender. Season to taste with salt and pepper.

Makes 8 servings

Calories 109, Fat 6 g. Carbs 12 g, Fiber 3.5 g.

__._,_.___

Cucumber Gazpacho - 9g Carbs

From: www.hungrymonster. com

Servings: 12

Category: Gazpacho

3 lb Fresh Tomatoes -- Peeled And Seeded

24 oz Tomato Juice

4 oz Balsamic Vinegar

5 Tbsp Tomato Paste

2 Serrano Peppers

1 Dash Tabasco Sauce

1/4 tsp Worcestershire Sauce

1 Tbsp Sugar -- Or To Taste

1 tsp Salt

2 tsp Cumin

1/2 tsp Pepper

2 Tbsp Lime Juice

2 cups Water

1 Red Bell Pepper -- Peeled And Seeded

1 Green Bell Pepper -- Peeled And Seeded

1 Yellow Bell Pepper -- Peeled And Seeded

2 cups Scallions -- Thinly Sliced

2 cups Cucumbers -- In 1/4" Slices

2 cups Jicama -- In 1/4" Slices

1 cup Zucchini -- In 1/4" Slices

1 cup Yellow Squash -- In 1/4" Slices

4 Tomatoes -- Seeded And Chopped

2 Tbsp Cilantro -- Chopped

Cut the peppers into 1/4" pieces. Puree the first 13 ingredients

(3 pounds tomatoes through 2 cups water) in a blender. Strain and

chill the mixture. When chilled, stir in all of the remaining

ingredients. Serve chilled. Will keep well in refrigerator for

up to 3 days.

Servings: 12

Nutrition per Serving:

81 Calories, 1g Total Fat, 7% calories from fat, 3g Protein,

19g Carbs, 0mg Cholesterol, 458mg Sodium

Spicy Turkey Burgers with Pickled Onions - 30g Carbs, 4g Fiber

From: Eating Well Magazine June/July 2006

NUTRITION PROFILE:

Low Calorie | Low Sat Fat | Heart Healthy | Diabetes Appropriate |

Healthy Weight

Spicy Southwest flavors pair with sweet and tangy pickled red onions

to create a standout turkey burger. If you're used to having your

burgers made of beef with plenty of melted cheese on top, don't worry.

You won't be disappointed. Serve with corn on the cob and sweet potato

fries.

Servings: 4

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

--> Onions

1 cup red-wine vinegar

2 Tbsp packed brown sugar

1/2 tsp salt

1/4 tsp ground allspice

1 small red onion, halved and very thinly sliced

--> Burgers

1 lb 93%-lean ground turkey

2 Tbsp chopped fresh cilantro

1 1/2 tsp ground cumin

1/2 tsp ground chipotle pepper (see Note)

1/2 tsp salt

1/8 tsp ground allspice

1 tsp canola oil

4 whole-wheat buns, split

8 tsp reduced-fat mayonnaise

1. To prepare pickled onions: Whisk vinegar, brown sugar, salt and allspice

in a medium glass bowl. Cover and microwave on High until the mixture boils,

2 to 3 minutes. (Alternatively, bring the mixture to a boil in a small

saucepan on the stove.) Add onion and toss to coat.

2. To prepare burgers: Preheat grill to high. Place turkey in a medium

bowl and gently mix in cilantro, cumin, ground chipotle, salt and allspice

until distributed throughout the meat. Form the mixture into 4 patties.

Brush with oil.

3. Grill the burgers until cooked through and no longer pink in the center,

3 to 4 minutes per side. Toast buns on the grill, if desired.

4. Drain the onion, discarding the marinade. Spread 2 teaspoons mayonnaise

on each bun; top with a burger and pickled onions.

Servings: 4

Nutrition per Serving:

308 Calories, 12g Fat, 3g Sat, 1g Mono, 65mg Cholesterol,

30g Carbs, 4g Fiber, 26 g Protein, 738mg Sodium, 150mg Potassium

Nutrition bonus: Selenium (30% daily value), Iron (20% dv).

2 Carbohydrate Servings

Exchanges: 2 starch, 3 lean meat

TIP: Note:

Chipotle peppers are dried, smoked jalapeño peppers. Ground

chipotle can be found in the specialty spice section of most supermarkets.

Cheesy Polenta & Egg Casserole - 17g Carbs, 2g Fiber

From: Eating Well Magazine May/June 2008

NUTRITION PROFILE:

Low Calorie | Low Carb | High Calcium | Diabetes Appropriate |

Healthy Weight

This memorable brunch centerpiece is rich with cheesy polenta,

crumbled sausage and baked eggs.

Servings: 6

ACTIVE TIME: 40 minutes

TOTAL TIME: 1 hour 5 minutes

EASE OF PREPARATION: Easy

1 Tbsp PLUS 2 tsp extra-virgin olive oil, divided

1/3 cup finely chopped onion

4 cups water, plus more as needed

1 cup yellow cornmeal (see Shopping Tip)

1/2 tsp salt

6 oz Italian turkey sausage, casing removed

1/2 cup shredded fontina or mozzarella

1/2 cup grated Parmigiano-Reggiano , divided

6 large eggs

1. Heat 1 tablespoon oil in a large saucepan or Dutch oven over medium

heat. Add onion and cook, stirring, until softened, but not browned,

2 to 3 minutes. Add 4 cups water and bring to a boil. Gradually whisk

cornmeal into the boiling water. Add salt and cook over medium heat,

whisking constantly until the polenta bubbles, 1 to 2 minutes. Reduce

heat to low and cook, whisking frequently, until very thick, 10 to

15 minutes. (Alternatively, once the polenta comes to a boil, transfer

it to the top of a double boiler, cover, and place over barely simmering

water for 25 minutes. This is convenient, because you don't need to stir

it as it cooks.)

2. Meanwhile, heat the remaining 2 teaspoons oil in a large skillet over

medium heat and add sausage. Cook, stirring and breaking the sausage into

small pieces with a spoon, until lightly browned and no longer pink, about

4 minutes. Drain if necessary and transfer to a cutting board; let cool.

Finely chop when cool enough to handle.

3. Position rack in upper third of oven; preheat to 350 degrees F.

Coat a 9-by-13-inch baking pan with cooking spray.

4. When the polenta is done, stir in fontina (or mozzarella) and

1/4 cup Parmigiano-Reggiano . If the polenta seems too stiff, add

small amounts of water to thin it to a thick but not stiff consistency.

Spread the polenta in the prepared pan.

5. Make six 2-inch-wide indentations in the polenta with the back of a tablespoon. Break eggs, one at a time, into a custard cup and slip one

into each indentation. Scatter the sausage on the polenta and sprinkle

the remaining 1/4 cup Parmigiano-Reggiano evenly on top of the eggs.

6. Bake the casserole for 15 minutes. Then broil until the egg whites

are set, 2 to 4 minutes. Let stand for 5 minutes before serving.

Servings: 6

Nutrition per Serving:

295 Calories, 17g Fat, 6g Sat, 6g Mono, 241mg Cholesterol,

17g Carbs, 2g Fiber, 19g Protein, 683mg Sodium, 148mg Potassium

Nutrition bonus: Calcium (24% daily value).

1 Carbohydrate Serving

Exchanges: 1 starch, 2 medium-fat meat, 1 fat

TIP: Shopping Tip:

Polenta, a creamy Italian porridge, can be made from any type of

cornmeal. Coarsely ground cornmeal, available in many natural-foods

stores, is a great option because is has big corn flavor and light

texture. It's usually labeled "cornmeal," but some brands are labeled

"polenta."

MAKE AHEAD TIP:

Prepare through Step 4 up to 2 hours ahead; hold the polenta at

room temperature and refrigerate the sausage until ready to bake.

Apricot Orange Chicken with Glazed Onions - 15g Carbs, 1g Fiber, 10g Sugar

From: Express Lane Diabetic Cooking

Servings: 4

1 whole roasted deli chicken, skinned

3 Tbsp no-added-sugar apricot preserves, divided

3 Tbsp no-added-sugar orange marmalade, divided

2 Tbsp balsamic vinegar, divided

Nonstick cooking spray

1 large onion, quartered

1 clove garlic, minced

Preheat oven to 375 degrees F. In small bowl, blend

1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking

spray. Add water to pan to a depth of 1/4-1/2 inch. Brush

chicken with preserve mixture. Combine the remaining preserves,

marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast

for 10 more minutes, until onion is tender.

Servings: 4

Nutrition per Serving (1/4 of chicken):

278 Calories, 9g Fat, 100mg Cholesterol, 110mg Sodium,

15g Carbs, 1g Dietary Fiber, 10g Sugars, 34g Protein

Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat

Beef Patties with Burgundy Mushrooms - 3g Carbs, 1g Fiber, 1g Sugar

From: Quick and Easy Low-Carb Cooking by Nancy Hughes

Servings: 4

8 oz sliced mushrooms

1 lb 96% extra lean ground beef, shaped into 4 even patties

1/2 cup dry red wine

1 tsp beef bouillon granules

1/2 tsp dried oregano leaves

1/4 tsp black pepper

Place a 12-inch nonstick skillet over medium high

heat until hot. Coat skillet with cooking spray,

add mushrooms, and saute 5 minutes. Remove mushrooms

from skillet and set aside on separate plate.

Add beef patties to skillet, reduce heat to medium,

and cook 4 minutes. Turn and cook 4 minutes longer

or until burgers are done to your liking.

Meanwhile, in a small bowl, combine remaining ingredients,

add mushrooms and any accumulated juices, and set aside.

Place beef patties on a serving platter and

cover with a sheet of foil to keep warm.

Add mushroom mixture to pan residue, increase heat to

high, and bring to a boil. Continue boiling 1 minute

or until reduced slightly. Spoon over beef patties.

Servings: 4

Serving Size: 1 patty

Nutrition per Serving:

179 Calories, 4g Fat, 64mg Cholesterol, 289mg Sodium,

3g Carbs, 1g Dietary Fiber, 1g Sugars, 27g Protein

Diabetic Exchanges: 3 Lean Meat

Pineapple Upside Down Cake - 18g Carbs, 0g Fiber, 8g Sugar

From: Forbidden Foods Diabetic Cooking by Maggie Powers

Servings: 12

2 Tbsp stick margarine

2 Tbsp firmly packed brown sugar

4 slices water-packed canned pineapple, drained

2 maraschino cherries, cut in half

1 1/4 cups all-purpose flour

1 1/2 tsp baking powder

1/2 tsp salt

5 tablespoons stick margarine, softened

1/4 cup granulated sugar

1 egg

1 tsp vanilla extract

1/2 cup low-fat (1%) milk

Preheat oven to 350 degrees F.

In an 8x8 inch baking pan, over low heat, melt the margarine.

Remove from the heat and stir in the brown sugar. Place the

pineapple slices on the sugar mixture, centering the slices

closely in the center of the pan so all the pieces are touching.

Place a cherry half in the center of each pineapple slice.

In a medium bowl, whisk together the flour, baking powder, and salt.

In another medium bowl, with an electric mixer at medium

speed, beat the margarine and granulated sugar until blended,

about 1 minute. Add the egg and vanilla and continue beating

until smooth, about 30 seconds. The batter will be thin. Add

the flour mixture to the batter in thirds, alternating with

milk, blending until smooth, 2 minutes. Spoon the batter on

top of the pineapple mixture and spread evenly.

Bake until golden brown, about 25-35 minutes. Unmold by

sliding a thin knife around the cake, pressing against

the pan. Invert onto a cake plate. Serve warm.

Servings: 12

Nutrition per Serving (1 piece):

148 Calories, 7g Fat, 18mg Cholesterol, 231mg Sodium,

18g Carbs, 0g Dietary Fiber, 8g Sugars, 2g Protein

Diabetic Exchanges: 1 Carbohydrate, 1 1/2 Fat

Washington State Apple Butter - 7g Carbs, 1g Fiber, 6g Sugar

From: The New Family Cookbook for People with Diabetes,

published by the American Diabetes Association.

Apple butter isn't really "butter" at all, but more like a

thick preserve. It makes a luscious spread on toast, muffins,

crepes, and waffles.

Number of Servings: 24

Serving Size: 2 Tbsp

2 1/2 lb Golden delicious apples, cored and cut into eighths

2 Tbsp lemon juice

3/4 tsp ground cinnamon

1/8 tsp ground cloves

1/8 tsp ground mace

1 Tbsp brown sugar

1. Combine the apples, 3/4 cup water, and the lemon juice in a

large nonstick pot. Bring to a boil over medium-high hear.

Cover and simmer for 30 minutes. Drain.

2. Push the apples through a food mill or strainer to puree and

remove skin. Return the applesauce to the pot of water; add the

cinnamon, cloves, mace, and brown sugar. Simmer, uncovered,

over low heat until the mixture thickens, about 45 to 60 minutes,

stirring often.

3. Cover and refrigerate. Apple butter keeps in the refrigerator

for 1 week. Freeze for longer storage.

Number of Servings: 24

Serving Size: 2 Tbsp

Nutrition per Serving:

26 Calories, 1 Calories from Fat, 0g Total Fat, 0g Saturated Fat,

0g Cholesterol, 0mg Sodium, 7g Total Carbs, 1g Dietary Fiber,

6g Sugars, 0g Protein

Exchanges Per Serving: 1/2 Fruit