Gingered Lemon Broccoli Salad - 8g Carbs, 2g Fiber, 4g Sugar

With soy yogurt in the ginger-accented dressing and roasted soy nuts
atop the salad, you get a double dose of soy in this flavorful dish.
Servings: 8
Servings Size: 1/2 cup

3 Tbsp light mayonnaise or salad dressing
2 Tbsp plain soy yogurt
1/4 tsp finely shredded lemon peel
2 tsp lemon juice
1/4 tsp grated fresh ginger
4 cups small broccoli and/or cauliflower florets
1/3 cup finely chopped red onion
1/4 cup dried cranberries
3 Tbsp roasted soy nuts

1. In a large bowl, stir together mayonnaise, soy yogurt, lemon peel,
lemon juice, and ginger. Add broccoli, red onion, and cranberries. Toss to coat. Cover and chill for 1 to 24 hours. Just before serving, sprinkle with soy nuts.

Servings: 8
Servings Size: 1/2 cup
Nutrition per Serving:
59 Calories, 3g Total Fat, 0g Saturated Fat, 0g Monounsaturated Fat,
1g Polyunsaturated Fat, 2mg Cholesterol, 54mg Sodium, 2g Protein,
8g Carbs, 2g Fiber, 4g Total Sugar

Vitamin A (DV%) 0
Vitamin C (DV%) 69
Calcium (DV%) 3
Iron (DV%) 3

Diabetic Exchanges: 1/2 Vegetables, 1/2 Fat
From: www.diabeticlivingo nline.com 

Fish Tacos with Lime-Cilantro Crema - 40.1g Carbs, 5.5g Fiber

Crema mexicana is a thinner, tangier version of sour cream that you can find in most Mexican markets. Use it in place of the sour cream and mayo for authentic flavor in this recipe. Snapper's delicious flavor is excellent for fish tacos, but almost any flaky white fish, like tilapia, mahimahi, or halibut, will work.

Cumin, coriander, and paprika lend these fish tacos a delightfully warm, smoky flavor. They're the perfect foundation for the zippy sour cream sauce. For an appealing variation, substitute peeled medium shrimp for the snapper or romaine in place of cabbage.
Servings: 4
Serving size: 2 tacos

--> Crema
1/4 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
3 Tbsp fat-free mayonnaise
3 Tbsp reduced-fat sour cream
1 tsp grated lime rind
1 1/2 tsp fresh lime juice
1/4 tsp salt
1 garlic clove, minced

--> Tacos
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp smoked paprika
1/4 tsp ground red pepper
1/8 tsp salt
1/8 tsp garlic powder
1 1/2 lb red snapper fillets
Cooking spray
8 (6-inch) corn tortillas
2 cups shredded cabbage

Preheat oven to 425 degrees F.

To prepare crema, combine the first 8 ingredients in a small bowl; set
aside.

To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425 degrees F for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.

Servings: 4
Serving size: 2 tacos
Nutrition per Serving:
394 Calories, 14% from Fat, 6.3g Fat, 1.5g Sat, 1.5g Mono, 1.5g Poly,
3.5mg Iron, 70mg Cholesterol, 233mg Calcium, 40.1g Carbs, 5.5g Fiber,
857mg Sodium, 40.3g Protein

From: Cooking Light, DECEMBER 2006

Garlic and Herb Portabella Mushrooms - 4g Carbs, 1g Fiber

4 portabella mushrooms, stems removed, rinsed and dried well

3 teaspoons olive oil

1 1/2 teaspoons diced shallots

1 1/2 teaspoons minced garlic

1 1/2 teaspoons finely diced fresh basil

1 1/2 teaspoons finely diced fresh chives

salt and pepper as desired, optional

Preheat indoor grill according to manufacturer' s directions.

Place the mushroom caps, round side down, on a plate. 

Add the olive oil, shallots, garlic, basil and chives to a custard cup and stir with a small spoon to blend well. 

Spread the olive oil herb mixture evenly over the tops (the flat side) of the mushrooms with the small spoon. Place mushrooms, flat side up, in grill and lower the top. Cook about 5 minutes. Serve as a side dish, sprinkle with grated cheese if desired or as the filling in a sandwich.

Makes 4 servings.

Calories 50, Fat 3.6 g, Carbs 4 g, Sodium 3 mg, Fiber 1 g.

Brown Rice and Lentil Salad – 25g Carbs, 6g Fiber

Common in many diets around the world and a great way to use pantry staples, this brown rice and lentil salad will please every palate. The pairing of rice and lentils makes a perfect protein, and its hard to imagine a more healthful and delicious combination. 

Servings: 6 

Serving Size: 1 cup each

Prep Time: 15 min

Cook Time: 35 min 

1/2 cup uncooked brown rice

1/2 cup dry Puy Lentils

2 cups low-sodium chicken or vegetable stock OR

water seasoned with 1 tsp bullion

1 Tbsp Extra Virgin Olive Oil

2 cloves garlic, pressed through a garlic press

Juice of 1 Fresh Lime

2 Tbsp Red Wine Vinegar (can use lemon juice or plain vinegar

if that is what you have)

2 tsp Dijon Mustard

1/2 tsp sea salt

Freshly ground Black Pepper

3 green onions, trimmed and chopped

1 -2 tomatoes, chopped

1 Tbsp Fresh Parsley, finely chopped

1. Combine the rice and lentils along with stock or cooking liquid in a medium saucepan and cook until all water is absorbed, about 40 minutes. You can use the oven method for cooking these, too. Just place all ingredients in a covered casserole dish and bake at 350 degrees for 40 minutes. 

2. Remove cooked rice and lentils from heat. Place into a decorative salad bowl and fluff with a fork. Let cool.

3. Prepare dressing by combining olive oil, garlic, lime juice, red wine vinegar, mustard, salt, and pepper into a small Mason jar. Put the lid on and shake well. Otherwise, whisk well in a small bowl. 

4. Add chopped green onions, tomatoes and parsley to cooled rice and lentils. 

5. Add dressing. Toss to combine. Serve chilled. 

Servings: 6 

Serving Size: 1 cup each

Nutrition per Serving: 157 Calories, 4g Total Fat, 1g Saturated Fat, 1g Polyunsaturated Fat, 2g Monounsaturated Fat, 0mg Cholesterol, 228mg Sodium, 25g Carbs, 6g Fiber, 7g Protein 

From: The Eat Clean Diet Recharged by Tosco Reno, Robert Kennedy 2009 VIA Today's Diet and Nutrition

Arab Tahini Onion Sauce - Tagen - 12g Carbs, 3g Fiber

Serving Size: 12 Preparation Time :0:00

Categories: Condiment LowCal (Less than 300 cals)

LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 garlic clove -- mashed

1 teaspoon salt

1 cup sesame paste -- tahini

3/4 cup fresh lemon juice

1/4 cup olive oil

2 pounds onions -- halved and thinly sliced

1/4 cup fried pine nuts -- see below

Salt -- to taste

Combine the garlic, salt, and sesame paste in a medium bowl. Add the lemon juice and whisk until the mixture becomes a firm white paste. Gradually add up to 1 cup cold water, whisking constantly, until the mixture has the consistency of heavy cream. Set it aside.

Heat the olive oil in a medium skillet over medium heat. Add the onions and stir to coat. Then reduce to low and cook, stirring occasionally, until most of the liquid has evaporated, about 10 minutes. Slide a heat diffuser under the skillet and continue to cook, stirring frequently, until the onions are soft and translucent and all the liquid has evaporated, 10 minutes. Using a slotted spoon, transfer the onions to paper towels to drain.

Add the drained onions to the tahini mixture and stir well. Add the pine nuts, reserving a few for garnish. Season with salt.

Spoon the sauce into a serving bowl, and scatter the reserved pine nuts on top.

Makes 3 cups (12 one-quarter cup servings).

AuthorNote: The secret to making delicious Tagen is to very slowly cook, or caramelize, the onions until the are golden brown and almost melting. I prefer Spanish onions because they caramelize so well. Serve with Fish Kibeh, Warm Lentils with Rice, and any grilled fish.

Cuisine: "MidEastern"

Source: "The Arab Table by May S. Bsisu, 2005."

S(Formatted by Chupa Babi): "May 2010"

Yield: "3 cups"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 207 Calories; 17g Fat (69.8% calories from fat); 5g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 205mg Sodium

Exchanges: 1/2 Grain(Starch) ; 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat.

Arab Garlic Paste - Toum bi Zeit - 3g Carbs, Trace Fiber

Serving Size: 8 

Preparation Time: 0:00

Categories: Condiment LowCal (Less than 300 cals)

LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

20 garlic cloves -- peeled

1/2 teaspoon salt -- plus more to taste

2 teaspoons yogurt cheese -- or Greek-style yogurt

1/3 cup extra-virgin olive oil

1 tablespoon fresh lemon juice -- plus more to taste

Combine the garlic and salt in a mini processor or blender and pulse three or four times, until the garlic is mince. Add the yogurt cheese and pulse until it is incorporated. With the processor running, add the olive oil in a steady stream, processing until it is thoroughly incorporated and forms a paste. Add lemon juice and pulse a few more times. Taste, add more salt and lemon juice as desired.

Makes 1/2 cup (8 one-tablespoon servings).

AuthorNote: I make this garlic sauce the way my mother did, by mashing the garlic and salt together in a large mortar and pestle, then slowly adding the olive oil until the mixture becomes smooth and creamy. The lemon juice is added at the end to finish the sauce. Here, however, I suggest using a small food processor (a large one won't do a very good job of whipping the ingredients to a creamy consistency) - but by all means use a large mortar and pestle if you have one. If the sauce is too strong for your taste, add some mayonnaise, boiled potatoes or more labneh (yogurt cheese). Toum bi Zeit can be made a day ahead and refrigerated; add any left-over sauce to salad dressings or use it whenever crushed garlic is called for in a recipe. Serve this sauce with kibbeh balls.

ChupaNote: this makes a wonderful dip with raw veggies; a soup base; a sauce-base for rice or pasta; a sauce for tamiya (falafel) or veggie burgers; basted over grilled vegetables.

In a pinch, you can replace the yogurt cheese with sour cream or cream cheese; but it will taste different.

Cuisine: "MidEastern"

Source: "The Arab Table by May S. Bsisu, 2005."

S(Formatted by Chupa Babi): "May 2010"

Yield: "1/2 cup"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 93 Calories; 9g Fat (85.4% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 136mg Sodium

Exchanges: 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat.

Arab Parsley Sauce - Bakudonseeya - 9g Carbs, 3g Fiber

Serving Size: 8 

Preparation Time: 0:00

Categories: Condiment LowCal (Less than 300 cals)

LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 cup sesame paste

1/2 cup fresh lemon juice -- plus more to taste

1/2 teaspoon salt -- plus more to taste

3 garlic cloves -- mashed

1 cup packed chopped fresh parsley

1 small tomato -- peeled, seeded, and chopped

Combine the tahini, lemon juice, and salt in a medium bowl. Stir until the mixture becomes firm and pale. Gradually add up to 1/2 cup cold water, stirring constantly, until the mixture has the consistency of thick cream. Stir in the garlic, parsley, and tomatoes. Season to taste with more salt and lemon juice.

Makes 2 cups (8 one-quarter cup servings).

AuthorNote: I find this sauce addictive. The sharp bite of the parsley cuts into the richness of the tahini, making it bright enough in flavor to serve alongside any [cFavorite] dish or as a dip with plain toasted or fried Arab bread. It also makes an excellent dressing for chopped romaine lettuce. I serve it with a little red pepper added, with Kafta. To make a delicious salad dressing, thin the sauce with a bit of water or lemon juice, adding the liquid gradually until you achieve the consistency you like.

Cuisine: "MidEastern"

Source: "The Arab Table by May S. Bsisu, 2005."

Yield: "2 cups"

Per Serving (excluding unknown items): 190 Calories; 16g Fat (71.2% calories from fat); 6g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 174mg Sodium

Exchanges: 1/2 Grain(Starch) ; 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat

Slow Cooker Armenian Apricot Soup - 2 pts, 46g Carbs, 15g Fiber

Serving Size : 5 Preparation Time :0:00

Categories : LowCal (Less than 300 cals) LowerCarbs

LowFat (Less than 5%) Veggie

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 cup dried lentils

6 cups water

1 onion -- chopped

2 carrots -- diced

1 teaspoon ground cumin

1 cup dried apricots

Salt and freshly-ground black pepper -- to taste

1/2 cup Greek-style yogurt -- or sour cream, for garnish (I used fat-free)

1 tablespoon chopped fresh mint -- for garnish

Wash the lentils thoroughly, being sure to remove any small stone or dirt, and place them, along with the water, in the slow cooker insert. Add the onion, carrots, cumin and apricots.

Cover and cook on LOW for 3 to 4 hours, or until the vegetables are tender. Add salt and pepper to taste.

If you wish, you can puree some or all of the soup, or leave it just as it is. In any case, garnish it with a dollop of the yogurt and a sprinkling of the mint.

Serves 4 to 6.

AuthorNote: All right, Armenia can't really be considered "Middle Eat", but it is part of the botanically very important Trans-Caucasus region that begins in Iran. Botanically important because nearly all of our favorite stone fruits (cherries, peaches, apricots, etc.) had their beginnings in this region. This unusual soup combines the apricots of the region with lentils and vegetables. There are many variations and many ingredient possibilities, including bell peppers, tomatoes, mint, allspice, cinnamon and paprika. In some versions, the lentils and vegetables are left whole; in others they are pureed. Vary the soup to suit your taste.

Cuisine: "MidEastern"

Source: "The Gourmet Vegetarian Slow Cooker: Simple and Sophisticated Meals from Around the World by Lynn Alley, 2010"

Per Serving (excluding unknown items): 230 Calories; 1g Fat (2.5% calories from fat); 14g Protein; 46g Carbohydrate; 15g Dietary Fiber; 3mg Cholesterol; 44mg Sodium

Exchanges: 1 1/2 Grain(Starch) ; 1 Lean Meat; 1 Vegetable; 1 Fruit; 0 Fat; 1/2 Other Carbohydrates.

NOTES : Time: LOW for 3 to 4 hours

Baked Honey-Lime Drumsticks - 3g Carbs, 0g Fiber

3 limes
1/4 cup honey
3 small garlic cloves, crushed with garlic press
1 teaspoon ground coriander
1 teaspoon salt
1/2 teaspoon coarsely ground black pepper
24 medium chicken drumsticks, about 6 pounds, skin removed
lime wedges for garnish
1/2 cup loosely packed fresh parsley or cilantro leaves, chopped

Preheat oven to 450 degrees.

From limes, grate 2 teaspoons peel and squeeze 1/4 cup juice.

In small bowl, with fork, mix honey, garlic, coriander, salt, pepper, lime juice, and 1 teaspoon lime peel.

Arrange chicken on two 15 1/2" by 10 1/2" jelly-roll pans. Drizzle lime mixture over chicken; toss to coat evenly. Place pans on 2 oven racks. Bake drumsticks 30 to 35 minutes, rotating pans between upper and lower racks halfway through baking and occasionally brushing chicken with glaze in pan, until chicken is cooked through.

Transfer chicken to serving dish. Drizzle with pan juices. Garnish with lime wedges. Sprinkle with parsley or cilantro and remaining teaspoon lime peel.

Makes 6 servings.
Calories 90, Fat 3 g, Carbs 3 g, Sodium 130 mg, Fiber 0 g

Salmon Salad – 2.3g Carbs, 1g Fiber

Serve this as part of an impressive salad platter, or rolled into
a gluten free wrap.

1 lb Salmon Fillets
2 Tbsp low fat mayonnaise
1 Tbsp Nonfat Plain Yogurt
1 tsp lemon juice
1 Tbsp Capers, optional
1 tsp dry dill weed OR 1 Tbsp fresh dill, chopped
1 tsp dry tarragon OR 1 Tbsp fresh tarragon, chopped
1/2 tsp black pepper
4 large lettuce leaves

Cook salmon fillets until just cooked (poach, grill, or broil) and
cool to room temperature. Mix remaining ingredients (except lettuce
leaves) in a large bowl. Flake salmon and stir into mixture. Serve
over lettuce leaves.

Servings: 4
Nutrition per Serving: 211 Calories, 13g Fat, 56.5mg Cholesterol,
190mg Sodium, 19.6g Protein, 2.3g Carbs, <1g Fiber, 46mg Calcium,
1mg Iron

Tips: Great served with other veggies like such as sliced tomatoes
or roasted peppers. To make sure there are no bones in the salmon,
run your hand across the top of the salmon to feel for bones, and
use needlenosed pliers to pull out any you find.

From: Gluten Free, Hassle Free: A Simple, Sane, Dietitian Approved 

Program for Eating for Eating Your Way Back to Health by Marlisa 

Brown, MS, RD, CDE, CDN 

Cauliflower Cocktail - 20g Carbs, 6g Fiber

I love horseradish and always keep a jar of prepared horseradish in
my fridge. This recipe could not be more simple or healthy for that
matter, as it only contains three basic ingredients. My husband
turned me onto this crunchy treat, which his family called a poor
man's shrimp cocktail', and it works beautifully as either an
appetizer or a snack. Plus, as a vegan I prefer to much on fiber
rich cholesterol free, cauliflower and leave the shrimp to the ocean.

Serves: 4

1/2 cup ketchup
2 Tbsp prepared horseradish or 4 Tbsp freshly grated
1 large head cauliflower, cut into florets

1. In a small bowl, stir together the ketchup and horseradish.

2. Place bowl in the center of a large plate or platter. Place
cauliflower florets around bowl and serve.

Note: if you like your cocktail sauce spicy, add some additional
prepared horseradish or a few drops of hot sauce as desired.

Serves: 4
Nutrition per Serving:
85 Calories, 0g Total Fat, 0g Saturated Fat, 0g Monounsaturated Fat,
0mg Cholesterol, 421mg Sodium, 20g Carbs, 6g Fiber, 5g Protein

From: Today's Diet & Nutrition

Country Chicken Stew -17g Carb, 3g Fiber, 6g Sugar

Servings: 4

4 oz sliced mushrooms
8 oz frozen mixed pepper stir-fry
1 stalk celery, thinly sliced
1 medium yellow squash, diced
1/4 tsp dried thyme leaves
1 (10-3/4oz) can 98% fat-free reduced-sodium cream of chicken soup
9 oz frozen cooked diced chicken breast meat
1/2 cup frozen green peas
1/4 tsp salt

Place a medium saucepot over medium high heat until
hot. Coat skillet with cooking spray and add mushrooms,
pepper stir-fry, celery, squash and thyme.

Cook 3 minutes and add soup. Bring just to a boil,
reduce heat, cover tightly, and simmer 30 minutes,
stirring occasionally.

Stir in remaining ingredients and cook
5 minutes longer to heat thoroughly.

Servings: 4
Serving Size: 1 1/4 cups
Nutrition per Serving:
208 Calories, 4g Fat, 60mg Cholesterol, 529mg Sodium,
17g Carbohydrate, 3g Dietary Fiber, 6g Sugars, 24g Protein

Diabetic Exchanges: 3 Very Lean Meat, 1 Vegetable, 1 Carbohydrate

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

Louisiana Chicken and Vegetables - 20g Carbs, 3g Fiber, 5g Sugar

Take a colorful break from rice, potatoes, and pasta—use corn
instead. It is a whole grain and provides texture, fiber, and
great taste, too!

Serves: 4
Serving Size: 3 ounces chicken and 1/2 cup vegetables per serving

4 boneless, skinless chicken breast halves (about 4oz each), all
visible fat discarded
2 tsp salt-free Cajun or Creole seasoning blend
1/2 tsp dried thyme, crumbled
1/2 tsp salt, divided use
1 Tbsp canola or corn oil, divided use
1 1/2 cups frozen whole-kernel corn, thawed and patted dry
1 cup chopped red bell pepper
1/2 cup carrot in matchstick-size pieces
1/2 cup chopped onion (yellow preferred)
1/4 cup water
1/4 tsp black pepper (coarsely ground preferred)
Red hot-pepper sauce to taste (optional)

Sprinkle the chicken on both sides with the seasoning blend, thyme,
and 1/4 teaspoon salt.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high
heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes
on each side, or until no longer pink in the center. Transfer to a
serving platter and cover to keep warm.

Add the remaining 2 teaspoons oil to the skillet, swirling to coat
the bottom. Cook the corn, bell pepper, carrot, and onion for 4 to
6 minutes, or until beginning to brown on the edges, stirring
frequently. Remove from the heat.

Stir in the water, black pepper, and remaining 1/4 teaspoon salt.
Spoon around the chicken. Serve with the hot-pepper sauce.

Cook's Tip:
If salt-free Cajun or Creole seasoning blend is hard to find, you
can make your own in a jiffy. Just combine the following in a
small bowl: 1 1/2 teaspoons each chili powder, ground cumin, garlic
powder, onion powder, paprika, and black pepper. For a hotter
mixture, stir in up to 3/8 teaspoon cayenne. Use 2 teaspoons of
the blend for this recipe and store the rest in an airtight jar
to season a wide variety of food, such as baked fries (white or
sweet potatoes), other vegetables, or seafood, including catfish
and shrimp. You may want to turn on your exhaust fan when using
this and other blackening seasonings over medium-high or high heat.

Serves: 4
Serving Size: 3 ounces chicken and 1/2 cup vegetables per serving
Nutrition per Serving:
243 Calories, 5.5g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
1.5g Polyunsaturated Fat, 2.5g Monounsaturated Fat, 66mg Cholesterol,
381mg Sodium, 20g Carbs, 3g Fiber, 5g Sugars, 29g Protein

Dietary Exchanges: 1 starch, 1 vegetable, 3 lean meat


From: The American Heart Association' s Face the Fats campaign
Recipe copyright 2009 by the American Heart Association

Spicy Avocado Soup - 24g Carbs, 13g Fiber

3 large avocados, peeled, pitted, and mashed or cubed
1 cup chicken or vegetable stock
1/2 English cucumber, divided, peeled and finely diced
1 cup diced tomatoes with juice, divided
1/4 cup green onions, sliced, including green part
1/2 jalapeno pepper, seeded and very finely diced
2 Tbsp extra virgin olive oil
2 cloves garlic, minced
2 Tbsp lime juice
2 Tbsp cilantro, chopped
Salt and pepper to taste
1/2 cup sliced almonds, for garnish
1/2 cup yogurt, for garnish

Healthy Chicken Parmesan - 11g or 14g Carbs, 0g or 1g Fiber

Hands-on Time: 8 minutes
Hands-off Time: 6 hours (or overnight) to marinate; 8-10 minutes to
preheat the oven

Servings: 2

2 (4-oz) trimmed boneless, skinless chicken breasts, pounded to
1/2-inch thickness
1/3 cup reduced-fat buttermilk
Olive oil spray (from a spray bottle, not a store-bought, prefilled
one that contains propellant)
1 oz fat-free herb-seasoned croutons

Place the chicken breasts in a medium resealable plastic bag. Pour the buttermilk over them and seal the bag. Let them soak 6 hours, or overnight, turning once or twice.

Preheat the oven to 450 degrees F. Lightly mist a small non-stick baking
pan or sheet with olive oil spray.

Add the croutons to another resealable plastic bag. Pound them into very
fine crumbs with the flat side of a meat mallet. Transfer the crumbs to
a medium shallow bowl. Remove 1 breast from the bag and let any excess buttermilk drip off. Dip it into the crouton crumbs, covering the breast
completely. Place the breaded breast on the prepared baking sheet. Repeat
with the second breast. If crumbs remain, press them into the tops of
the breasts.

Lightly spray the chicken breasts with olive oil. Bake for 5 minutes.
Flip them, being careful not to remove the coating. Lightly spray with
olive oil and continue to bake for another 3 to 5 minutes, or until
the coating is crisp and the chicken is no longer pink inside. Serve immediately.

Servings: 2
Nutrition per Serving:
195 Calories, 29g Protein, 2g Fat, <1g Saturated Fat, 67mg Cholesterol, 11g Carbs, 0g Fiber, 265mg Sodium --> Unbelievably Easy Chicken Parmesan - 14g Carbs, 1g Fiber

Hands-on Time: 12 minutes
Hands-off Time: 6 hours (or overnight) to marinate, 8 to
12 minutes to preheat the oven
Servings: 2

2 prepared Crouton Breaded Chicken breasts (from the above recipe)
1/4 cup low-fat marinara sauce (low-sodium, if possible)
1/2 oz (2 1/2 Tbsp) finely shredded reduced-fat mozzarella cheese
(no more than 3g of fat per oz)
1 tsp grated reduced-fat Parmesan cheese (look for it in a plastic
container or jar – not in the refrigerated section)

Follow the directions for the Crouton Breaded Chicken, using fat-free
Italian or Caesar-seasoned croutons instead of the herb-seasoned ones
if you can find them (if you can't, the herb-seasoned ones are a great
second choice).

During the last 2 minutes of baking, top each chicken breast with half
of the sauce, half of the mozzarella, and half of the parmesan. Bake
until the sauce is warm, the cheese is melted, and the chicken is
cooked through. Serve immediately.

Servings: 2
228 Calories, 3g Fat, <1g Saturated Fat, 70mg Cholesterol,
31g Protein, 14g Carbs, 1g Fiber, 419mg Sodium

Roasted Broccoli with Lemon - 4g Carbs, 2g Fiber

Maybe you've never considered cooking broccoli this way, but
roasting yields surprisingly good results. The heat concentrates
the flavors and caramelizes the natural sugars. A touch of olive
oil gives it a crispy, delicious finish.

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

Active Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Serving Size: 1 cup each

4 cups broccoli florets
1 Tbsp extra-virgin olive oil
1/4 tsp salt
Freshly ground pepper
Lemon wedges

1. Preheat oven to 450 degrees F.

2. Toss broccoli with oil, salt and pepper. Place on a large baking sheet (not air-insulated) and roast until the broccoli is tender and blackened on the bottom, 10 to 12 minutes. Serve immediately, with lemon wedges.

Servings: 4
Serving Size: 1 cup each
Nutrition per Serving:
54 Calories, 4g Fat, 1g Sat, 3g Mono, 0mg Cholesterol, 2g Protein,
4g Carbs, 2g Fiber, 165mg Sodium, 240mg Potassium

Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (45% dv).

Exchanges: 1 vegetable, 1 fat

From: Eating Well - Winter 2004, Eating Well for a Healthy Heart Cookbook

Spicy Icy Tomato Soup Recipe

2 lbs. tomatoes
1/2 cup onion, diced
1 tsp garlic, minced
4-oz. green chilies, drained and chopped
3 tsp whole wheat, flour
3 cup chicken broth
1/4 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp salt
1/4 tsp red pepper
Fresh parsley sprigs

Place tomatoes in blender or food processor and process until pureed.
In a large saucepan or Dutch oven, heat oil and add onions, garlic and chilies.
Cook and stir until onions are soft.
Add flour and cook 1 minute longer, stirring constantly.
Gradually stir in pureed tomatoes and chicken broth.
Add cumin, coriander, salt and red pepper.
Bring mixture to a boil.
Reduce heat, cover and simmer for about 25 minutes, stirring occasionally, to prevent sticking.
Remove from heat; cool to room temperature.
Pour into large bowl or storage container.
Refrigerate until thoroughly chilled.
When serving the soup, garnish each bowl with a parsley sprig.

Steamed Mussels With White Wine - 6g Carbs, 0g Fiber

You don't have to travel to Europe to enjoy authentic French cuisine.
Get a taste of France with this delicious steamed mussel recipe that
is surprisingly easy to prepare. The stunning presentation and garlic
and herb infused flavor of this dish will leave your family saying
"ooh la la!"

Mussels are one of the simplest shellfish to cook and, visually, one
of the most impressive. Low in calories, they're packed with protein
and a host of vitamins and minerals, making them a healthy alternative
to meat. Bringing this dish to the table, steaming right from the
stove, creates dramatic effect. Place two or three empty bowls on
the table for discarded shells. Since most of the wine evaporates
during cooking, this is a fine Phase 1 dish.

Prep time: 15 minutes
Cook time: 15 minutes
Serves: 6

2 Tbsp extra-virgin olive oil
2 garlic cloves, thinly sliced
3 lb mussels, cleaned
1/3 cup white wine
2 Tbsp fresh thyme leaves OR 2 tsp dried thyme

Heat oil in a large nonstick saucepan over medium heat. Add garlic and
cook, stirring occasionally, until translucent, about 3 minutes. Add
mussels, wine, and thyme; stir and cover. Steam mussels until they
open, about 8 minutes, stirring halfway through cooking.

Remove mussels from the pot, discarding any that haven't opened, and
transfer to a large serving bowl. Pour cooking liquid over mussels.
Serve hot with a few tablespoons of broth for each serving.

Serves: 6
Nutrition per Serving:
180 Calories, 8g Fat, 1.5g Sat, 18g Protein, 6g Carbs, 0g Fiber,
430mg Sodium

Salsa-Roasted Salmon - 4g Carbs, 1g Fiber

Fire up the food processor, add a few simple ingredients, and you've
got a vibrant-tasting salsa in minutes. Other fish and even chicken
or turkey could stand in for the salmon—adjust the roasting time
accordingly.

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

Active Time: 10 minutes
Total Time: 25 minutes
Servings: 2

1 medium plum tomato, roughly chopped
1/2 small onion, roughly chopped
1 clove garlic, peeled and quartered
1 small jalapeno pepper, seeded and roughly chopped
1 tsp cider vinegar
1/2 tsp chili powder
1/4 tsp ground cumin
1/4 tsp salt
2 or 3 dashes hot sauce
8 oz center-cut salmon fillet, skinned (see Tip) and cut into 2 portions

1. Preheat oven to 400 degrees F.

2. Place tomato, onion, garlic, jalapeno, vinegar, chili powder, cumin,
salt and hot sauce to taste in a food processor; process until finely
chopped and uniform.

3. Place salmon in a medium roasting pan; spoon the salsa on top. Roast
until the salmon is just cooked through, 12 to 15 minutes.

* Make Ahead Tip:
The salsa (Step 2) will keep, covered, in the refrigerator for up
to 1 day.

* Tip:
To skin a salmon fillet: Place a fish fillet on a clean cutting board,
skin side down. Starting at the tail end, slip the blade of a long,
sharp knife between the fish flesh and the skin, holding the skin down
firmly with your other hand. Gently push the blade along at a 30 degree
angle, separating the fillet from the skin without cutting through either.

Servings: 2
Nutrition per Serving:
229 Calories, 13g Fat, 3g Sat, 4g Mono, 67mg Cholesterol, 23g Protein,
4g Carbs, 1g Fiber, 376mg Sodium, 548mg Potassium

Nutrition Bonus: Selenium (60% daily value), Vitamin C (20% dv),
Potassium (16% dv), Vitamin A (15% dv)

Exchanges: 1 vegetable, 3 1/2 lean meat

From: Eating Well - December 2005/January 2006, Eating Well Serves Two

Grilled Sesame Salmon - 12g Carbs, 3g Fiber

{Suggestions: If you use a mild cucumber it should not be necessary
to use salt on the cucumbers. If you are on a low sodium diet this
recipe may be best passed up. Take care, Gloria}

From: The South Beach Diet (Phase 1)
This flavorful, heart-healthy dish cooks up quickly but looks
impressive, making it a perfect meal for entertaining.

Tip:
To test for doneness, insert a small, sharp knife in a fillet; fish
should be opaque throughout. When pressed with your finger, salmon
should feel firm but not hard.
Serves: 4