Hoppin John Salad - 15.4g Carbs, 3.6g Fiber, 1.3g Sugar

From: PCRM Physicians Committee for Responsible Medicine
AND www.nutritionmd. org
Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe
by Jennifer Raymond M.S., R.D.

Servings: about 10
Serving Size: 1/2-cup

2 cups cooked black-eyed peas OR 1 15oz can black-eyed peas, drained
1 1/2 cups cooked brown rice
1/2 cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 Tbsp finely chopped fresh parsley
1/4 cup lemon juice
1 Tbsp olive oil
1/4 tsp salt
1 - 2 garlic cloves, crushed

Combine black-eyed peas, rice, green onions, celery, tomato, and parsley
in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt,
and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if
time permits.

Servings: about 10
Serving Size: 1/2 cup
91 Calories, 1.9g Fat, 0.3g Saturated Fat, 18.5% Calories from Fat,
0mg Cholesterol, 3.7g Protein, 15.4g Carbs, 3.6g Fiber, 1.3g Sugar,
68mg Sodium, 20mg Calcium, 1.2mg Iron, 5.4mg Vitamin C,
137mcg Beta Carotene, 0.4mg Vitamin E

Cucumber and Black-Eyed Pea Salad - 12g Carbs, 3g Fiber

From: Eating Well - May/June 2007, Eating Well for a Healthy Heart Cookbook

An easy salad to serve with grilled chicken or steak for supper or on a
bed of greens for a satisfying lunch. Substitute white beans or chickpeas
for the black-eyed peas if you prefer.

NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low sodium | Healthy weight

Active Time: 20 minutes
Total Time: 20 minutes
Servings: 6
Serving Size: about 1 cup each

3 Tbsp extra-virgin olive oil
2 Tbsp lemon juice
2 tsp chopped fresh oregano, or 1 teaspoon dried
Freshly ground pepper to taste
4 cups peeled and diced cucumbers
1 14oz can black-eyed peas, rinsed
2/3 cup diced red bell pepper
1/2 cup crumbled feta cheese
1/4 cup slivered red onion
2 Tbsp chopped black olives

Whisk oil, lemon juice, oregano and pepper in a large bowl until
combined. Add cucumber, black-eyed peas, bell pepper, feta, onion
and olives; toss to coat. Serve at room temperature or chilled.

Servings: 6
Serving Size: about 1 cup each
Nutrition per Serving:
160 Calories, 10g Fat, 3g Sat, 6g Mono, 11mg Cholesterol, 5g Protein,
12g Carbs, 3g Fiber, 270mg Sodium, 273mg Potassium

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (15% dv).
1 Carbohydrate Serving

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

Ginger Garlic Paste - 3.6g Carbs, 0.3g Fiber

From: www.allrecipes. com
Submitted By: DC Girly Girl

"After finding tons of recipes calling for ginger-garlic paste, but
only finding ginger paste or garlic paste, but not both, at local
grocery stores, I decided to find a recipe for it myself. Basically
it is just equal amounts of ginger root and garlic pulsed together.
Store in the refrigerator or freezer. You may use water in place of
the oil, but it will not keep as long."

Prep Time: 10 Minutes
Ready In: 10 Minutes
Servings: 16

4 oz garlic, chopped
4 oz fresh ginger root, chopped
1 Tbsp olive oil, or as needed

1. In a food processor, combine the garlic and ginger. Pulse to blend,
adding small amounts of olive oil to facilitate the blending, until it
makes a smooth paste. Refrigerate or freeze.

Servings Per Recipe: 16
Nutrition per Serving:
24 Calories, 0.9g Total Fat, 0mg Cholesterol, 2mg Sodium,
3.6g Total Carbs, 0.3g Dietary Fiber, 0.6g Protein

Chicken XimXim with Ground Peanuts - 12g Carbs, 3g Fiber

From: Eating Well - February/March 2006

In African dialect, ximxim means "stew." Using ground peanuts, shrimp
and coconut in stews is distinctly African. Enjoy spooned over brown
rice.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium

Servings: 8
Active Time: 50 minutes
Total Time: 1 hour 10 minutes

4 tsp extra-virgin olive oil, divided
2 lb boneless, skinless chicken breasts, trimmed of fat and
cut into bite-size pieces
1/4 tsp salt
Pinch of freshly ground pepper
1 large onion, chopped
1 red bell pepper, chopped
6 plum tomatoes, chopped
1/4 cup chopped fresh parsley
4 cloves garlic, minced
1/4 cup dried shrimp OR 3 Tbsp fish sauce (see Notes), optional
1/4 cup roasted peanuts
1 14oz can reduced-sodium chicken broth
3/4 cup "lite" coconut milk

1. Heat 2 teaspoons oil in a Dutch oven over medium-high heat. Add
chicken, salt and pepper and saute, stirring often, until cooked through,
about 5 minutes. Transfer to a medium bowl and set aside.

2. Heat the remaining 2 teaspoons oil in the pot over medium heat. Add
onion and bell pepper and cook, stirring occasionally, until softened,
3 to 5 minutes. Add tomatoes, parsley and garlic, reduce to a simmer
and cook, stirring occasionally, until thick and bubbly, 10 to 15 minutes.

3. Meanwhile, place dried shrimp (if using) in a food processor and
process until finely ground. Transfer to a small bowl. Add peanuts to
the processor and process until finely ground. Combine the ground shrimp
(or fish sauce), if using, with the ground peanuts.

4. Add broth, coconut milk and the peanut mixture to the pot. Increase
heat to medium, bring to a simmer and cook, stirring occasionally, until slightly thickened, 10 to 15 minutes. Add the reserved chicken and cook
until heated through, about 2 minutes.

Tips & Notes - -
* Make Ahead Tip:
Cover and refrigerate for up to 3 days or freeze for up to 1 month.

* Notes:
Dried shrimp are tiny dried crustaceans often used in Asian and Latin
American cooking. They have a distinctive, pungent, fishy flavor. Look
for them in Asian markets or at Amazon.com.

* Fish sauce is a pungent Southeast Asian sauce made from salted,
fermented fish. It can be found in the Asian section of large
supermarkets and in Asian specialty markets.

Servings: 8
Nutrition per Serving:
302 Calories, 10g Fat, 3g Sat, 4g Mono, 89mg Cholesterol, 728g Protein,
12g Carbs, 3g Fiber, 241mg Sodium, 728mg Potassium

Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (35% dv),
Potassium (21% dv)

1 Carbohydrate Serving

Exchanges: 2 vegetable, 5 very lean meat, 1 fat

Broccoli, Cannellini Bean and Cheddar Soup - 15g Carbs, 6g Fiber

From: Eating Well - September/October 2007 

White beans pureed into this broccoli soup make it extra creamy so you 
don't need heaps of cheese to do the job. Serve with a crunchy whole-grain 
roll and a glass of winter ale.

Nutrition Profile - - 
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Healthy weight | High calcium | High fiber

Servings: 6
Serving Size: scant 1 cup each
Active Time: 20 minutes
Total Time: 20 minutes

1 14oz can reduced-sodium chicken broth OR vegetable broth
1 cup water
1 lb broccoli crowns, trimmed and chopped (about 6 cups)
1 14oz can cannellini beans, rinsed (see Tip)
1/4 tsp salt
1/4 tsp ground white pepper
1 cup shredded extra-sharp Cheddar cheese

1. Bring broth and water to a boil in a medium saucepan over high heat. 
Add broccoli, cover and cook until tender, about 8 minutes. Stir in 
beans, salt and pepper and cook until the beans are heated through, 
about 1 minute.

2. Transfer half the mixture to a blender with half the cheese and 
puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. 
Repeat with the remaining broccoli mixture and cheese. Serve warm.

Tips & Notes - - 
* Tip: While we love the convenience of canned beans, they tend to be 
high in sodium. Give them a good rinse before adding to a recipe to 
rid them of some of their sodium (up to 35 percent) or opt for low-sodium 
or no-salt-added varieties. (These recipes are analyzed with rinsed, 
regular canned beans.) Or, if you have the time, cook your own beans 
from scratch.

Servings: 6
Serving Size: scant 1 cup each
Nutrition per Serving: 
153 Calories, 7g Fat, 4g Sat, 0g Mono, 21mg Cholesterol, 11g Protein, 
15g Carbs, 6g Fiber, 437mg Sodium, 435mg Potassium

Nutrition Bonus: Vitamin C (94% daily value), Vitamin A (25% dv), 
Calcium (21% dv)

1/2 Carbohydrate Serving

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

Horseradish Sauce - 3.7g Carbs, 0.2g Fiber

From: www.allrecipes. com
Submitted By: CAROL46

"This is a tangy sauce of horseradish, vinegar, mayonnaise, sour cream and spices. Spread it on your favorite sandwich, or serve it as a dipping sauce with steak."

Prep Time: 5 Minutes
Ready In: 5 Minutes
Servings: 8

2 Tbsp prepared horseradish
1 Tbsp cider vinegar
1 tsp dry mustard
3 Tbsp reduced-fat mayonnaise
1/8 tsp ground red pepper
1/2 cup nonfat sour cream

1. In a small bowl whisk together horseradish, vinegar, mustard,
mayonnaise, ground red pepper and sour cream.

Servings Per Recipe: 8
Nutrition per Serving:
38 Calories, 2.2g Total Fat, 5mg Cholesterol, 75mg Sodium,
3.7g Total Carbs, 0.2g Dietary Fiber, 0.7g Protein

Tomatillo Gazpacho - 18g Carbs, 7g Fiber: preparation

[Suggestions: Leave the "1 tsp sugar" out or use a suitable 
substitute. The "1/4 tsp salt" will not be missed with the 
salt in the other ingredients such as the broth and olives.
Take care, Gloria]

From: Eating Well - July/August 2008 

This tomatillo-based gazpacho is gorgeously green with a tart flavor that complements the sweet shrimp and salty olives. Make this meatless by substituting ricotta salata or feta for the shrimp. 

Serve with: Cheese quesadillas.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Heart healthy | Healthy weight | High fiber | High potassium 

Servings: 4
Active Time: 30 minutes
Total Time: 30 minutes

2 Tbsp extra-virgin olive oil, divided
3 cloves garlic, chopped
1 English cucumber, halved lengthwise and seeded
1 avocado, halved and pitted
1 lb tomatillos, (see Tip), husks removed, chopped
1 green bell pepper, chopped
1-2 jalapeno peppers, seeded and chopped
1 15-oz can reduced-sodium chicken broth, or vegetable broth
1 tsp sugar
1/4 tsp salt
12 oz cooked and peeled shrimp, chopped
1/4 cup green olives, chopped
2 scallions, sliced

1. Heat 1 tablespoon oil in a small nonstick skillet over medium heat. 
Add garlic and cook, stirring, until just beginning to brown, 1 to 
2 minutes. Remove from the heat.

2. Coarsely chop half the cucumber and half the avocado and place in 
a food processor. Add tomatillos, bell pepper, jalapeno to taste and 
the garlic. Process until smooth. Transfer to a large bowl; stir in 
broth, sugar and salt.

3. Dice the remaining cucumber and avocado and place in a medium bowl. 
Add shrimp, olives and scallions. Drizzle with the remaining 1 tablespoon 
oil; gently toss to combine.

4. Ladle the gazpacho into bowls and top each portion with about 3/4 cup 
of the shrimp salad.

Tips & Notes - - 
* Make Ahead Tip: 
Cover and refrigerate the gazpacho (Step 2) and the shrimp salad 
(Step 3) in separate bowls for up to 1 hour.

* Tip: 
Tomatillos are tart, plum-size green fruits that look like small, 
husk-covered green tomatoes. Find them in the produce section near 
the tomatoes. Remove outer husks and rinse well before using.

Servings: 4
Nutrition per Serving: 
329 Calories, 19g Fat, 2g Sat, 12g Mono, 174mg Cholesterol, 
26g Protein, 18g Carbs, 7g Fiber, 597mg Sodium, 962mg Potassium

Nutrition Bonus: Vitamin C (90% daily value), Potassium (28% dv), 
Iron (20% dv), Vitamin A (15% dv)

1/2 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 3 fat

Turkey Divan - 6g Carbs, 1g Fiber

From: www.mrsdash. com
Moderate sodium
Low carb 
Serves: 6
Serving Size: 5.4 Oz. (154.3g)
Prep Time: 15 min
Cook Time: 30 min to 35 min

2 Tbsp (30mL) unsalted butter
2 Tbsp (30mL) finely chopped onion
2 1/2 Tbsp (37.5mL) all purpose flour
1 1/4 cups (300mL) milk
1 1/2 Tbsp (22.5mL) Mrs. Dash Chicken Grilling Blend
3 cups (720mL) diced cooked turkey
1 1/2 cups (360mL) broccoli florets, cooked
1/3 cup (80mL) Parmesan cheese, grated

1. Preheat oven to 350 degrees F (180 degrees C). Spray a 2 quart (2L) casserole with cooking spray.

2. Melt butter and saute onions for a few minutes in a saucepan. Gradually 
add flour and whisk to make a smooth paste.Slowly add milk and whisk until smooth, cook until slightly thickened. Add Mrs. Dash Chicken Grilling 
Blend and mix well.

3. Place broccoli in greased casserole, lay turkey on top of broccoli and 
pour sauce over turkey and broccoli. Sprinkle top with Parmesan cheese. Bake 
in pre-heated oven for 20-30 minutes.

Serves: 6
Serving Size: 5.4 Oz. (154.3g)
Nutrition per Serving:
207 Calories, 35% of Calories from Fat, 8g Total Fat, 5g Saturated Fat, 
3g Unsaturated Fat, 0g Trans Fat, 66mg Cholesterol, 158mg Sodium 
(Modest Sodium Recipe!), 364mg Potassium, 6g Carbs (Low Carb Recipe!),
1g Fiber, 25g Protein