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

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 Scallops al Limone - 6g Carbs, 0g Fiber, 0g Sugar

From: The New American Heart Association Cookbook, 7th Edition, 
2004 by the American Heart Association.

This dish is very good over any kind of pasta.
Serves: 6

1/4 cup PLUS 1 Tbsp all-purpose flour
1/2 tsp pepper
1/4 tsp salt
6 boneless, skinless chicken breast halves (about 4 oz each), all 
visible fat discarded, flattened to 1/4-inch thickness
2 tsp olive oil
1 3/4 cups fat-free, low-sodium chicken broth
1/4 cup fresh lemon juice
1/4 cup dry white wine (regular or nonalcoholic)
1 Tbsp finely snipped fresh parsley
6 thin lemon slices (optional)

In a large resealable plastic bag or paper bag, combine the flour, pepper, 
and salt. Add several pieces of the chicken. Seal the bag. Shake to coat 
the chicken. Shake off the excess flour. Set the chicken on a plate. 
Repeat with the remaining chicken.

Heat a large nonstick skillet over medium-high heat. Pour the oil into 
the skillet and swirl to coat the bottom. Cook half the chicken for 2 to 
3 minutes, turning to brown on both sides. Transfer to a plate. Repeat 
with the remaining chicken.

Pour the broth, lemon juice, and wine into the skillet. Cook for 7 to 
8 minutes, or until the sauce is reduced by about one third, scraping 
to dislodge any browned bits from the skillet.

Return the chicken to the skillet. Reduce the heat and simmer for 5 to 
7 minutes, or until the sauce is slightly thickened, stirring 
occasionally. Using a slotted spoon or pancake turner, transfer the 
chicken to a platter.

Stir the parsley into the sauce. Pour over the chicken. Garnish with 
the lemon slices.

Serves: 6
Nutrition per Serving:
175 Calories, 3g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 
0.5g Polyunsaturated Fat, 1.5g Monounsaturated Fat, 66mg Cholesterol, 
189mg Sodium, 6g Carbs, 0g Fiber, 0g Sugar, 28g Protein

Dietary Exchanges: 1/2 starch, 3 very lean meat

Spaghetti Oriental - 13g Digestible Carbs, 6g Fiber

From: Dreamfields Healthy Carb Pasta

Yield: Makes 6 side dish servings

1 box Dreamfields Spaghetti (see note)

1 Tbsp peanut oil

3 Tbsp chopped unsalted peanuts

1 to 2 small Thai chiles, minced

1/4 cup water

3 Tbsp reduced-sodium soy sauce

2 Tbsp lemon juice

1 cup chopped hearts of palm

1/2 cup diced cucumber

1/4 cup chopped fresh cilantro leaves

2 Tbsp chopped fresh mint

1 Tbsp lemon zest

Fresh cilantro leaves (optional)

Chopped unsalted peanuts (optional)

Cook pasta according to package directions.

Meanwhile, heat oil in large skillet over medium heat.

Cook peanuts and Thai chile 1 minute, stirring frequently.

Stir in water, soy sauce and lemon juice.

Cover and simmer 3 minutes.

Drain pasta. Add to skillet. Add hearts of palm,

cucumber, cilantro, mint and lemon zest; toss to combine.

Cook 3 minutes. Garnish with cilantro and peanuts, if desired.

Yield: Makes 6 side dish servings

Nutrition per Serving: 

281 Calories, 5g Fat, 0.7g Saturated Fat, 0mg Cholesterol, 

11g Protein, 269mg Sodium, 13g Digestible Carbs, 6g Dietary Fiber 

Note: 

The Dreamfields process results in a pasta with

5 grams fiber and only 5 grams digestible carbohydrates per

serving and a 65% lower glycemic index than regular pasta.

If traditional pasta is used in this recipe instead of

Dreamfields Pasta, then there is a total of 54g carbohydrate.

Spaghetti Primavera - 12g Digestible Carbs, 7g Fiber

From: Dreamfields Healthy Carb Pasta

Primavera means "spring" in Italian. Fresh vegetables are a mark 

of the spring harvest. The lightness of the sauteed vegetables 

are a nice contrast to the warmth of the spring.

Preparation Time: 10 min

Cook Time: 20 min

Yield: Makes 6 main dish servings

1 box Dreamfields Spaghetti (see note)

2 Tbsp olive oil

2 small zucchini, shredded

2 medium carrots, peeled and shredded

1 large red bell pepper, cut into small thin strips

2 shallots, minced

1/3 cup grated Parmesan cheese

Salt and freshly ground black pepper

Cook pasta according to package directions.

Meanwhile, heat oil in medium skillet over medium heat.

Cook zucchini, carrots, bell pepper, and shallots

5 minutes, or until tender, stirring frequently.

Drain pasta. Add to skillet; toss with vegetable mixture,

adding half of the cheese while tossing. Season with

salt and pepper to taste. Serve with remaining cheese.

Yield: Makes 6 main dish servings

Nutrition per Serving:

296 Calories, 12g Fat, 2g Saturated Fat, 5mg Cholesterol, 

12g Protein, 120mg Sodium, 12g Digestible Carbs, 7g Dietary Fiber

Note: 

The Dreamfields process results in a pasta with

5 grams fiber and only 5 grams digestible carbohydrates per

serving and a 65% lower glycemic index than regular pasta.

If traditional pasta is used in this recipe instead of

Dreamfields Pasta, then there is a total of 52g carbohydrate.

Summer Squash Soup W Pasta & Parmesan - 39.4g Carbs, 3.4g Fiber

This soup makes the most of fresh summer herbs and squash.
When in season, yellow squash and zucchini grow in such abundance 
they're hard to use up, and even in the winter they're tasty, 
readily available, and inexpensive. Take advantage with this 
simple, fresh soup. Fresh herbs, lemon juice, and pasta complement 
the squash, while a generous topping of Parmesan adds distinctive 
nutty and salty notes.
Servings: 4 
Serving size: about 2 cups

6 cups fat-free, less-sodium chicken broth
3 cups water
2 1/4 cups uncooked farfalle (about 6 oz bow tie pasta)
2 cups finely chopped yellow squash
2 cups finely chopped zucchini
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh basil
1 Tbsp fresh lemon juice
1/2 tsp chopped fresh thyme
1/2 tsp chopped fresh oregano
1/2 tsp freshly ground black pepper
1/2 cup (2 oz) grated Parmigiano-Reggiano cheese
1/4 cup thinly sliced fresh basil

Bring broth and water to a boil in a Dutch oven. Add pasta, and cook 
8 minutes or until almost tender. Add squash and the next 7
ingredients (through pepper). Reduce heat, and simmer 4 minutes or
until pasta is 
done and squash is tender. Sprinkle with cheese and basil.

Servings: 4 
Serving size: about 2 cups
Nutrition per Serving:
269 Calories, 15% from fat, 4.6g Fat, 2.5g Sat, 1.2g Mono, 0.5g Poly,
16.5g Protein, 39.4g Carbs, 3.4g Fiber, 10mg Cholesterol, 
2.6mg Iron, 912mg Sodium, 210mg Calcium

From: Joanne Weir, Cooking Light, AUGUST 2004

Chicken Linguine Alfredo - 6.6g Carbs

Dreamfields Pasta is a real breakthrough for carb conscious pasta 
lovers! A delicious plate of steaming pasta is sure to warm hearts 
on Valentine's day. As the old saying goes, good food is the way to 
many a man's heart.
Servings: 8

16 oz Dreamfields Linguine or Spaghetti Pasta
8 oz light, OR regular cream cheese
3/4 cup grated Parmesan cheese (canned variety works well)
3/4 cup Hood Carb Countdown Milk OR half cream and water
1/4 cup water
1/4 cup butter
2 cups or more diced, cooked chicken OR turkey
3 medium Roma tomatoes

In large saucepan, bring substantial amount of water to a boil. 
Add Dreamfields pasta. Return to boiling and set timer for 
11 minutes. Drain using a colander or strainer.

While pasta is cooking, in another large saucepan, combine cream 
cheese, Parmesan cheese, milk or cream mixture, water and butter. 
Over medium to low heat, stir until everything has melted and the 
sauce is smooth after whisking. Stir in chicken or turkey and cook 
briefly over medium-low heat until meat is hot. Add Dreamfields 
pasta and toss to cover with sauce. 

Sprinkle each serving with freshly grated black pepper or a 
favorite seasoned herb mix and place 4 slices of Roma tomato 
(half medium tomato) on the plate around the perimeter 
(without tomato: 7.1 g carbs). 

Serve alongside salad, if desired. Leftovers, heated, taste 
just as good the next day.

Servings: 8
Nutrition per Serving: 
383.7 Calories, 16.9g Protein, 17.3g Fat, 6.6g Carbs

Recipe by best selling cookbook author, Jennifer Eloff (www.low-carb. us)

From: www.diabeteshealth. com 
By Jennifer Eloff February 2009