Cauliflower Potato Soup - 16g Carbs, 2g Fiber

2 tablespoons margarine
1 cup chopped onion
4 1/2 cups chopped cauliflower
4 cups peeled, diced potato
3/4 cup shredded carrot
1 teaspoon caraway seeds
6 cups non-fat chicken broth
1/2 teaspoon salt
Pepper, to taste

Melt margarine in large saucepan; add onion. Cook until lightly browned.
Add cauliflower, potato, carrot, and caraway seeds, stirring constantly for 4 to 5 minutes. Add remaining ingredients and bring to a boil. Reduce heat, cover and simmer about 15 minutes or until vegetables are tender. Remove lid, and lightly mash vegetables until chunky, pureed mixture. Replace lid and simmer another 20 to 30 minutes.

Makes 8 to 10 servings.
Calories 91 Fat 3 g, Carbs 16 g, Sodium 94 mg, Fiber 2 g.

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

Chicken Wings With Red Chile Barbecue Sauce - 9g Carbs, Trace Fiber

4 dried pasilla chiles

2 tablespoons canola oil

1/2 cup ketchup

3 tablespoons soy sauce

2 tablespoons balsamic vinegar

1 tablespoon light brown sugar

3 medium garlic cloves, crushed

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

3 pounds chicken wings, tips removed

Remove the stems and cut the chiles crosswise into sections about 2 inches long. Remove most of the seeds. 

In a medium skillet, warm 2 tablespoons of oil over high heat. Add the chiles carefully (the oil might splatter) and toast them until

fragrant, 1 to 2 minutes, turning once. Transfer the chiles and oil to a small bowl. Cover with 1 cup of hot water. Use a smaller bowl or plate to submerge the chiles. Soak the chiles for 30 minutes. Pour the chiles and water into a blender or food processor. Add the ketchup, soy sauce, vinegar, sugar, garlic, cumin, oregano, salt,

and pepper. Process until smooth. 

Place the chicken wings in a medium bowl and cover with the chile mixture. Cover the bowl with plastic and refrigerate for 2 hours.

Grill directly over medium heat for 15 to 20 minutes, turning occasionally. Let cool for a few minutes. Serve warm.

Makes 4 to 6 servings.

Calories 348, Fat 24 g, Carbs 9 g, Sodium 921 mg, Fiber trace.

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 

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

Turkey Steaks with Spinach, Pears, and Blue Cheese - 8g Carbs, 2g Fiber, 4g Sugar

Servings: 4
Start to Finish: 20 min.

This recipe is so easy and so delicious! It's a combination most
wouldn't think of but the pear, blue cheese and spinach work
perfectly together.

2 turkey breast tenderloins (1 to 1-1/4 lb)
1 tsp dried sage, crushed
Salt and freshly ground black pepper
2 Tbsp butter
1 6-oz pkg fresh baby spinach
1 large pear, cored and thinly sliced
1/4 cup crumbled blue cheese

1. Horizontally split tenderloins to make four 1/2-inch-thick steaks.
Rub turkey with sage; sprinkle with salt and pepper. In extra-large
skillet cook steaks in 1 tablespoon of the butter over medium-high heat
14 to 16 minutes or until no longer pink (170 degrees F), turning once.
(Reduce heat to medium if turkey browns too quickly.) Remove from
skillet. Add spinach to skillet. Cook and stir until just wilted.

2. Meanwhile, in small skillet cook pear slices in remaining
1 tablespoon butter over medium to medium-high heat, stirring
occasionally for 5 minutes or until tender and lightly browned.

3. Serve steaks with spinach and pears. Top with blue cheese.

Serves: 4
Nutrition per Serving: Facts
240 Calories, 9g Total Fat, 5g Saturated Fat, 2g Monounsaturated Fat,
1g Polyunsaturated Fat, 92mg Cholesterol, 380mg Sodium, 8g Carbs,
2g Fiber, 4g Total Sugar, 31g Protein
Vitamin C (DV%) 23, Calcium (DV%) 11, Iron (DV%) 14

From: www.bhg.com

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

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

Tangy Meatloaf - 9g Carbs, 3g Fiber

2 eggs
1 tsp Swanson Himalayan Crystal Salt
1/4 tsp Swanson Ground Peppercorns
1/2 tsp Swanson Organic Basil
1/2 tsp Swanson Organic Oregano
8 oz organic tomato sauce
1 Tbsp Dynamic Health Organic Apple Cider Vinegar
1 Tbsp Swanson Organic Agave Nectar
2 Tbsp Swanson Coconut Flour
1/4 tsp Swanson Organic Garlic Powder
1/4 cup Swanson Organic Dried Onion Flakes
5 baby carrots finely chopped
1 celery stalk finely chopped
1/2 lb ground turkey
1/2 lb lean ground beef

In large bowl, use hands to mix ground turkey, ground beef, eggs, salt,
pepper, celery, carrots, onion flakes and coconut flour.

In a separate bowl, mix tomato sauce, basil, oregano, garlic powder,
apple cider vinegar and agave nectar. Once mixed, set aside 1/4 cup
of the sauce. Pour remaining sauce over the ground meat and blend in.
Remove the meat from the bowl and form into loaf in the middle of
a 9x13 pan. Bake at 350 degrees F for about 20 minutes. Remove from
oven and brush the remaining sauce over the meatloaf. Return to the
oven and bake for an additional 15 minutes or until done.

Servings: 6
Serving size: 1/6 loaf
Nutrition per Serving:
191 Calories, 9g Fat, 18g Protein, 405mg Sodium, 9g Carbs, 3g Fiber

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

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

Eggs Florentine - 38g Carbs, 10g Fiber

This hearty, healthy breakfast is the perfect way to start your 
day -- it's packed with flavor, not with fat!

4 tsp olive oil, divided
1/2 small onion, chopped
2 cups chopped frozen spinach, thawed and drained
2 Tbsp 1% (lowfat) milk
2 Tbsp fat free cream cheese
1/8 tsp black pepper (or to taste)
1 whole wheat English muffin (cut in half)
6 egg whites

In a medium skillet, heat 2 tsp. olive oil over medium heat. Cook onion 
until soft. Add spinach, cream cheese and milk - cook until creamy. Stir 
in pepper. Turn heat to low and keep warm. Toast English muffins.

In a separate skillet, heat 2 tsp. olive oil over medium heat. Add egg 
whites to skillet. As the egg whites cook, gently shape into the form of 
2 patties (3 eggs whites per patty). Try not to scramble too much so that 
they stay in a patty shape – if needed, gently flip to cook top side.

To serve, spoon half of the spinach mixture over each English muffin 
bottom. Top each with an egg white patty, followed by the English muffin 
top. Serve immediately.

Serves: 1
Nutrition per Serving:
341 Calories, 12g Total Fat, 2g Saturated Fat, 0g Trans Fat,
2mg Cholesterol, 787mg Sodium, 38g Total Carbs, 10g Fiber, 26g Protein



From: www.ediets.com 

Bow Tie Pasta with Chicken and Broccoli - 30g Carbs, 4g Fiber

[Suggestion: Use whole grain pasta OR Dreamfields brand.}

From: www.diabeticlivingo nline.com 

Mayonnaise makes a terrific no-fuss sauce for the chicken and pasta. 
What's more, using light mayonnaise rather than regular helps keep 
the fat and calories down.

8 oz dried whole grain or regular bow tie or penne pasta (about 2-1/2 cups)
3 cups broccoli florets
4 skinless, boneless chicken breast halves (1 to 1-1/4 lb total), cut
into bite-size pieces
1 tsp adobo seasoning*
2 Tbsp olive oil, margarine, or butter
1 clove garlic, minced
1/4 cup light mayonnaise or salad dressing
1/8 tsp ground black pepper
2 Tbsp finely shredded Parmesan cheese

1. In a Dutch oven, cook pasta according to package directions, except 
add broccoli for the last 5 minutes of cooking. Drain well. Return to 
hot pan.

2. Meanwhile, in a medium bowl, combine chicken pieces and adobo 
seasoning; toss to coat. In a large skillet, heat oil over medium-high 
heat; add garlic and cook for 30 seconds. Add chicken; cook for 3 to 
4 minutes or until chicken is lightly brown and cooked through, stirring occasionally.

3. Add chicken to drained pasta and broccoli in Dutch oven. Stir in 
the mayonnaise and pepper. Cook over low heat until heated through, 
stirring occasionally.

4. To serve, top with shredded Parmesan cheese. 

*Test Kitchen Tip: 
Look for this seasoning blend at a market that specializes 
in Hispanic foods.

Servings: 6 
Serving Size: 1 1/2-cup
Nutrition per Serving:
309 Calories, 9g Total Fat, 1g Saturated Fat, 48mg Cholesterol, 
399mg Sodium, 30g Carbs, 4g Fiber, 26g Protein 

Diabetic Exchanges: 2 Starch, 1/2 Vegetables, 2 1/2 Very Lean Meat, 1 Fat

Chicken Tenders in Canadian Cream Cheese Sauce - 16g Carbs, 1g Fiber

From: The Canadian Living Test Kitchen
Canadian Living Magazine: September 2004

Serve with Yellow Zucchini and Buttered Pasta.

12 oz (375 g) chicken tenders (OR sliced boneless skinless chicken breasts
1/4 tsp (1 mL) each salt and pepper
1 Tbsp (15 mL) vegetable oil
1 onion, sliced
2 cloves garlic, minced
3 cups (750 mL) sliced mushrooms (8 oz/250 g)
3 Tbsp (50 mL) all-purpose flour
1 1/2 cups (375 mL) milk
1 pkg (113 g) light herbed cream cheese
1 Tbsp (15 mL) wine vinegar or lemon juice
2 Tbsp (25 mL) minced fresh parsley 

Sprinkle chicken with half each of the salt and pepper. In large nonstick
skillet, heat oil over medium-high heat; brown chicken, in 2 batches, about 
4 minutes. Transfer to plate.

Reduce heat to medium. Add onion, garlic, mushrooms and remaining salt 
and pepper; fry until liquid is evaporated, about 8 minutes. Sprinkle 
with flour; cook, stirring, for 1 minute.

Slowly stir in milk and bring to boil, stirring; reduce heat and simmer 
until smooth and thickened, about 5 minutes. Return chicken and any 
accumulated juices to pan; simmer, stirring occasionally, until no longer 
pink inside, about 3 minutes. Add cream cheese and vinegar; stir until 
smooth. Sprinkle with parsley.

Change the cheese, change the dish - -
Canadian Ricotta can be used in the same way as Canadian Cream Cheese. 
Its low butterfat content will appeal to those who prefer a lighter cheese.

Servings: 4
Nutrition per Serving: about -
275 Calories, 11g Total Fat, 78mg Cholesterol, 346mg Sodium, 
5g Sat. Fat, 16g Carbs, 1g Fiber, 27g Protein

% RDI: -
calcium - 15%
iron - 11%
vit A - 9%
vit C - 12%
folate - 13%

Pumpkin Seed Crusted Chicken - 5g Carbs, 1g Fiber, 1g Sugar

Servings: 2
Serving size: 1 - 4 oz chicken breast
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.
This recipe can be divisible by 2.
Leftovers keep well for 2 – 3 days in the refrigerator and make good 
sandwiches and salads.

Serve with Quinoa and Black Beans OR
Quinoa and Black Beans - Low Sodium Version

Special Diet Information - -
- Coumadin (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

- Lactose
Avoid this recipe if you are lactose intolerant.

- Sodium
This is a low sodium recipe.

- GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to 
avoid it.

- Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. 

Pumpkin Seeds
The Mexicans call pumpkin seeds pepitas and you can find them in the
market in many different forms. The raw white hulled seeds are harder 
to work with so I never buy them (let someone else shell your nuts 
for you).

The seed kernel is a medium gray/green color and you can find them both 
raw and roasted. They are often salted or spiced so check the package carefully. As with most seeds they are high in fat but pepitas are 
very high in monounsaturated fat with 4 grams per ounce. Because of 
the fat content they will turn rancid more quickly and I buy only 
what I need. They will freeze fairly well for about 3 months.

1 ounce raw pumpkin seeds = 153 calories, 13g fat, 2g sat fat, 
4g mono fat, 7g protein, 5g carbohydrates, 5mg sodium, 0mg cholesterol

1 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/8 tsp cayenne pepper
1/4 tsp salt
2 Tbsp 2% milk
1/4 cup pumpkin seeds (pepitas)
2 4oz boneless skinless chicken breasts
2 tsp olive oil

Place the cumin, cinnamon, nutmeg and cayenne pepper together in a blender 
or mini chopper with the pumpkin seeds.

Process until well blended and the pumpkin seeds are the texture of coarse 
corn meal. Place in a small mixing bowl.

Place the milk in a second bowl. Dredge the chicken breasts in the milk 
and then the pumpkin seed coating. Dredge a second time in the milk and 
then the pumpkin seed coating until well coated.

Place the olive oil in a non stick skillet over medium-high heat. When the 
oil is hot, add the coated chicken breasts. Cook for about 8 minutes and 
turn. Cook for another 8 minutes and serve.

Servings: 2
Serving size: 1 - 4 oz chicken breast
Nutrition per Serving:
273 Calories, 125 Calories from Fat, 15g Total Fat, 3g Saturated Fat, 
378mg Cholesterol, 378mg Sodium, 5g Total Carbs, 1g Dietary Fiber, 
1g Sugars, 31g Protein, 
Vitamin A 3% 
Vitamin C 3%
Calcium 6% 
Iron 23%
Vitamin K 12 mcg 
Potassium 477 mg
Magnesium 131 mg