Smoked Salmon Canape's
1/2 pound (240 g) smoked salmon,
sliced very thin fresh lemon slices
2 tablespoons (30 g) capers
French bread toasts from 1 8-ounce (240 g)
French bread Place the smoked salmon slices on a platter in a decorative manner with thin slices of lemon and capers. Surround the salmon with very thin slices of toasted French Bread. You can get 24 to 30 thin slices from each loaf of bread, depending on its length.
Per serving: 37 calories (17% calories from fat), 3 g protein, 1 g total fat (0.1 g saturated fat), 5 g carbohydrates, 0 dietary fiber, 2 mg cholesterol, 158 mg sodium Diabetic exchanges: 1/2 carbohydrate (bread/starch)
Mediterranean Stuffed Bread
1 large French baguette, about 1 pound (480 g)
4 medium tomatoes, about 1 1/4 pounds (600 g) total, peeled, and chopped
4 scallions, white part and 8 inch (2.5 cm) green, finely chopped
1 medium green bell pepper, seeded and chopped
1 6-ounce (195 g) can water-packed tuna, drained and flaked
1 tablespoon (15 ml) capers, drained (optional) dressing
3 tablespoons (15 ml) red wine vinegar
2 tablespoons (30 ml) olive oil
1 teaspoon (5 ml) Dijon mustard
1 clove garlic, minced
2 tablespoons (30 ml) chopped flat-leaf parsley
1 tablespoon (15 ml) chopped fresh mint or 1 teaspoon (5 ml) crushed dried
1 teaspoon (5 ml) fresh thyme leaves or 1/4 teaspoon (1.25 ml) crushed dried
Cut the baguette in half lengthwise and scoop out some of the bread to create a shell. Set crumbs aside. In a large bowl, combine tomatoes, scallions, bell pepper, tuna, capers (if using), and reserved bread crumbs. In a small bowl, whisk together dressing ingredients. Drizzle over tuna mixture and toss to mix thoroughly. Mound the mixture into the bottom half of the bread, packing down firmly. Top with other half of the bread. Press bread halves together and tightly wrap in plastic wrap or aluminum foil. Refrigerate for at least several hours or overnight. Transport the bread, still wrapped, to the picnic site. Transfer to a slicing board and cut into 6 portions.
Per serving: 307 calories (21% calories from fat), 15 g protein, 7 g fat (1.2 g saturated fat), 46 g carbohydrates, 4 g dietary fiber, 89 mg cholesterol,584 mg sodium Diabetic exchanges: 1 low lean protein, 3 carbohydrate (2 1/2 bread/starch, 1 vegetable), 1 fat
Roasted Eggplant Spread
1 large eggplant, about 2 pounds (960 g)
olive oil cooking spray
1 head of garlic
juice of 1 lemon
2 tablespoons (30 ml) olive oil
1 tablespoon (15 ml) red wine vinegar
2 tablespoons (8 g) chopped flat-leaf parsley
1/4 teaspoon (1.25 ml) cayenne pepper
1/4 teaspoon (1.25 ml) ground cumin
1/8 teaspoon kosher salt (optional)
freshly ground pepper
Preheat oven to 425°F (220°C), Gas Mark 7. Cut eggplant in half lengthwise and lightly coat with cooking spray. Place, cut side down, on a large baking sheet. Separate garlic into cloves, but do not peel. Wrap garlic cloves in aluminum foil and bake alongside the eggplant for 30 minutes, until tender. Unwrap garlic and peel. Place in a medium bowl. Scoop out eggplant flesh and place in bowl, Discard skin. Mix in lemon juice, olive oil, vinegar, parsley, cayenne pepper, cumin, salt (if using), and pepper. Blend well. Transfer mixture to a serving dish and serve with Baked Pita Crisps (recipe follows).
Per 3-tablespoon (45 ml) serving: 51 calories (44% calories from fat), 2 g protein, 3 g total fat (0.5 g saturated fat), 6 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 4 mg sodium Diabetic exchanges: 1/2 carbohydrate (bread/starch
Roasted Garlic Beans
3 15-ounce (450 g) cans white cannellini beans, drained, rinsed, and drained again
2 medium plum tomatoes, seeded and finely minced
3 tablespoons (45 ml) olive oil
6 large cloves garlic, minced
1 1/2 teaspoon (7.5 ml) crushed dried thyme
freshly ground pepper
Preheat oven to 450° (230°C), Gas Mark 8. Place beans and tomatoes in a shallow casserole dish. Drizzle with olive oil and sprinkle with garlic, thyme, and pepper. Stir to coat evenly. Roast for 15 minutes. Remove from oven and cool slightly before serving with toothpicks to spear the beans.
Per serving: 78 calories (30% calories from fat), 3 g protein, 3 g total fat (0.3 g saturated fat), 11 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 136 mg sodium Diabetic exchanges: 1/2 very lean protein, 1/2 carbohydrate (bread/starch), 1/2 fat
Roasted Pepper Bites
2 large red bell peppers, roasted
2 large yellow bell peppers, roasted
2 tablespoons (30 ml) white wine vinegar
1 tablespoon (15 ml) olive oil
2 scallions, white part only, thinly sliced
2 tablespoons (7 g) chopped fresh thyme or 1/2 teaspoon (2.5 ml) crushed dried
2 tablespoons (8 g) chopped flat-leaf parsley
1/4 cup (45 g) chopped and pitted Niçoise olives
freshly ground pepper
12 slices of baguette, 2 inches (5 cm) wide
2 large cloves garlic, peeled and cut in half
3 to 4 green leaf lettuce leaves
Cut roasted bell peppers into long thin strips, removing and discarding seeds. Place in a large bowl. Whisk together vinegar, olive oil, scallions, thyme, and parsley. Add to bell pepper in bowl, and toss to coat evenly. Stir in olives and season with pepper. Cover, and refrigerate until ready to serve. Toast both sides of baguette. Rub with the cut side of the garlic. Arrange lettuce leaves in the center of a large serving platter. Top with bell pepper mixture and surround with toasted baguette slices. Provide a small spoon to serve the bell pepper strips onto the toast slices.
Per serving: 127 calories (27% calories from fat), 3 g protein, 4 g total fat (0.5 g saturated fat), 20 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 263 mg sodium Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1 vegetable), 1/2 fat Note: To roast peppers, preheat broiler. Place the bell peppers in a shallow baking pan. which has been lightly coated with olive oil cooking spray. Place under broiler about 2 to 3 inches (5 to 8 cm) from source of heat. Broil until skins are charred, turning occasionally. Remove peppers from oven and place in a large heavy-duty self-sealing plastic bag. Steam for 15 minutes. Remove and cool until you can handle them easily. Peel peppers.
Pickled Shrimp
1/4 cup (48 g) Crab Boil seasoning (available in most supermarket fish departments)
2 1/2 pounds (1.2 kg) small shrimp, shelled and deveined
3/4 cup (180 ml) distilled white vinegar
1 tablespoon (30 ml) celery seeds
2 teaspoons (10 ml) Dijon mustard
3/4 cup (180 ml) olive oil
1/2 teaspoon (2.5 ml) cayenne pepper
1 large onion, thinly sliced
3 large bay leaves
In a large kettle, bring 6 cups water to a boil; add the Crab Boil. Simmer for 10 minutes. Add the shrimp and cook for 4 to 5 minutes, until shrimp turn pink and are translucent throughout (cut one to test). Drain well. In a small bowl, whisk together the vinegar, celery seeds, mustard, olive oil, and cayenne pepper. In a large bowl, arrange 1/2 of the cooked shrimp. Cover with half of the onion slices and the bay leaves. Top with another layer of shrimp and onions. Pour the dressing over the shrimp, cover, and marinate in the refrigerator for 24 hours. To serve, drain the shrimp and onions of as much oil as possible; discard the bay leaves. Place the shrimp and onions in a bowl and serve with toothpicks.
Per serving: 87 calories (23% calories from fat), 15 g protein, 3 g total fat (0.3 g saturated fat), 2 g carbohydrate, 0 dietary fiber, 135 mg cholesterol, 158 mg sodium Exchanges: 2 very lean meat
Seafood and Spinach Spaghetti
8 ounces (240 g) dry spaghetti 1 tablespoon (15 ml) olive oil 1 tablespoon (15 ml) fresh lemon juice 2 teaspoons (10 ml) grated lemon zest 2 cloves garlic, minced 3 tablespoons (11 g) chopped flat-leaf parsley leaves 4 ounces (120 g) medium shrimp, shelled and deveined 1/2 pound (240 g) fresh bay scallops 4 ounces (120 g) skinless salmon fillet, cut into 4 strips 2 tablespoons (30 ml) dry white wine or additional lemon juice 2 cups packed baby spinach leaves, about 1/2 pound (240 g), stems removed Bring a large pot of water to a rapid boil. Add the pasta and cook to al dente, following package directions. Meanwhile, in a small bowl, combine the olive oil, 1 tablespoons (15 ml) lemon juice, lemon zest, garlic, and parsley. Set aside. While the pasta cooks, heat a large nonstick skillet over medium-high heat. Add the shrimp, scallops, and salmon. Cook, turning once, for about 2 minutes. Add the wine and boil for another minute. Set aside. Drain the pasta and toss with the lemon-garlic mixture and spinach. Gently toss the seafood with the pasta and serve immediately.
Per serving: 381 calories (17% calories from fat), 30 g protein, 7 g total fat (1.2 g saturated fat), 47 g carbohydrate, 3 g dietary fiber, 77 mg cholsterol, 197 mg sodium Diabetic exchanges: 3 lean meat, 3 carbohydrate (3 bread/starch)
Grilled Honey Mustard Cornish Hens
1/4 cup (58 g) Dijon mustard 1 large shallot, minced 1/4 cup (60 ml) fresh lime juice 2 teaspoons (10 ml) honey freshly ground pepper to taste 2 Cornish game hens, about 1 pound (480 g) each, halved lengthwise Whisk together the mustard, shallot, lime juice, honey, and pepper. Brush over both sides of the hens, cover, and refrigerate for 1 hour. Light a grill or preheat the broiler. Grill or broil 4 inches (5 cm) from the source of heat for 30 minutes, turning frequently, until juices run clear when hen is probed with a tip of a sharp knife.
Per serving (skin removed before eating): 166 calories (27% calories from fat), 26 g protein, 5 g total fat (1.1 g saturated fat), 3 carbohydrates, 0 dietary fiber, 117 mg cholesterol, 259 mg sodium Diabetic exchanges: 4 lean protein
Cajun Grilled Shrimp
1 1/4 pounds (600 g) large shrimp, shelled and deveined 1 tablespoon (15 ml) fresh lemon juice cooking oil 2 tablespoons (8 g) chopped flat-leaf parsley Cajun seasoning 1/2 tablespoon (7.5 ml) good-quality chile powder 1/2 tablespoon (7.5 ml) Hungarian paprika 1/2 teaspoon (2.5 ml) garlic powder 1/2 teaspoon (2.5 ml) onion powder 1/4 teaspoon (1.25 ml) freshly ground pepper 1/4 teaspoon (1.25 ml) cayenne pepper 1/4 teaspoon (1.25 ml) crushed dried oregano 1/4 teaspoon (1.25 ml) crushed dried thyme Light the grill or preheat the broiler. In a small bowl, combine the seasoning ingredients. Add the shrimp and toss to evenly coat. Thread the shrimp onto 4 metal skewers and drizzle with lemon juice. When ready to grill, lightly brush the grill rack with oil. Grill the shrimp until they are cooked through and lightly charred around the edges, 3 to 5 minutes per side. Sprinkle with parsley and serve hot.
Per serving: 113 calories (12% calories from fat), 22 g protein, 1 g total fat (0.4 g saturated fat), 2 g carbohydrates, 1 g dietary fiber, 202 mg cholesterol, 243 mg sodium Diabetic exchanges: 3 very lean protein
Chicken Waldorf Salad Sandwiches
4 6-ounce(180 g) boneless, skinless chicken breast halves 98% fat-free chicken broth to cover 1/4 cup (60 ml) nonfat mayonnaise 1/4 cup (60 ml) nonfat sour cream 2 teaspoons (10 ml) grated orange zest 3 tablespoons (45 ml) fresh orange juice 1 medium Granny Smith apple, peeled, cored and diced 2 ribs celery, cut into 1/4-inch dice 12 slices artisan-style whole wheat bread, sliced thin 6 Boston lettuce leaves Place the chicken breasts in a pan and cover with broth. Bring to a simmer and cook until done, about 8-10 minutes. Allow to cool in the broth, then cut into small dice. In a small bowl mix together the mayonnaise, sour cream, orange zest, and juice. Add the dressing to the chicken. Stir in the apple and celery. Place a leaf of lettuce on each of 6 slices of bread. Top with chicken salad and top with a second piece of bread. Refrigerate wrapped in plastic wrap, until ready to serve. Cut each sandwich in half.
Per serving: 286 calories (11% calories from fat), 34 g protein, 4 g total fat (0.4 g saturated fat), 30 g carbohydrate, 2 g dietary fiber, 67 mg cholesterol, 479 mg sodium Diabetic exchanges: 3 very lean protein, 2 carbohydrate (bread/starch)
Burritos for Breakfast
butter-flavored cooking spray 2 tablespoons chopped onion 1/2 tablespoon chopped canned green chilies, drained 1/2 cup egg substitute 1 tablespoon shredded fat-free Monterey Jack cheese dash pepper dash liquid hot pepper sauce (optional) 1 10-inch 98% fat-free flour tortilla, warmed Lightly coat a nonstick skillet with cooking spray. Cook the onion and chiles in the skillet over medium heat for 3 minutes, stirring constantly. In a small bowl, whisk together egg substitute, cheese, pepper, and Tabasco (if using). Pour into skillet and scramble for 3 to 4 minutes, until the eggs are done to taste, but not dry. Place the egg mixture along one-third of the tortilla, about 2 inches away from the bottom. Fold up the lower edge, then roll from the side to form a burrito. Eat immediately or wrap in a napkin or paper towel to eat out of hand while waiting for the school bus.
Per serving: 150 calories (3% calories from fat), 1 g total fat (trace saturated fat), 16 g protein, 22 g carbohydrates, 4 g dietary fiber, 1 mg cholesterol, 262 mg sodium Diabetic exchanges: 2 very low fat protein, 1 carbohydrate (bread/starch), 1 vegetable
Onion and Squash Pizza
olive oil cooking spray 1 8-ounce (240 g) onion, chopped 1/2 pound (240 g) zucchini, grated 1/2 pound (240 g) summer squash, grated 3 ounces (80 ml) liquid egg substitute 1/3 cup crumbled low-fat feta cheese, about 1 ounce (30 g) 1 tablespoon (9 g) all-purpose flour 3 tablespoons 30 g) chopped fresh oregano or 1 tablespoon (15 ml) crushed dried 8 sheets phyllo dough Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a non-stick skillet with cooking spray. Place over medium heat and add the onion and two squashes. Cook, stirring occasionally, until vegetables are soft and all liquid has evaporated, about 8 to 10 minutes. Place the vegetables in a bowl to cool slightly. Add the egg substitute, feta cheese, flour, and oregano. Stir to combine and set aside. Place a sheet of phyllo dough on a 9-inch (22.5 cm) pie plate, allowing any excess dough to loosely drape over the sides. Lightly coat with cooking spray. Repeat, using three more phyllo sheets, spraying after each addition. Pour the prepared vegetable-egg mixture into the pie shell and smooth out surface. Top the pie with the remaining four sheets of phyllo, spraying each layer with cooking spray before adding another sheet. Cut the phyllo 1 inch (2.5 cm) beyond the rim of the pie pan. Fold this dough over towards the center to make an edge just inside the rim. Bake for 40 to 45 minutes, until nicely browned and puffed. Allow to cool to room temperature before serving.
Per serving: 130 calories (18% calories from fat), 6 g protein, 3 g total fat (0.9 g saturated fat), 21 g carbohydrate, 2 g dietary fiber, 3 mg cholesterol, 261 mg sodium Diabetic exchanges: 1 carbohydrate (1 bread/starch), 1 vegetable
Thyme and Apple Chicken
2 whole boneless and skinless chicken breasts, about 1/2 pound (225 g) each, halved and all traces of fat removed butter-flavored cooking spray salt (optional) and freshly ground pepper to taste 1 medium Granny Smith or other tart green apple, cored and thinly sliced 1 shallot, minced 1 tablespoon (15 ml) fresh thyme leaves or 1 teaspoon (5 ml) crushed dried thyme 1/4 cup (59 ml) balsamic vinegar fresh thyme sprigs for garnish Preheat oven to 375°F (190° C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with cooking spray. Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish. Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar. Bake for 15 to 20 minutes, until chicken is opaque throughout (cut to test). Arrange cooked breasts on a platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if desired. Serve at once.
Per Serving: 163 calories (9% calories from fat), 27 g protein, 2 g total fat (0.4 g saturated fat), 9 g carbohydrate, 1 g dietary fiber, 66 mg cholesterol, 78 mg sodium Exchanges: 3 very lean meat, 1 carbohydrate (1 fruit)
Stew from the Sea
olive oil cooking spray 2 cloves garlic, minced 1 onion, 6 ounces (180 g) chopped 2 leeks, 12 ounces (360 g) washed well, and thinly sliced, white and 1 inch (2.5 cm) green 3 medium tomatoes, about 18 ounces (540 g) total, seeded and chopped 1/4 cup (15 g) chopped flat-leaf parsley 2 sprigs fresh thyme, or 1/4 teaspoon (1.25 ml) crushed dried 1 large sprig rosemary or 1/4 teaspoon (1.25 ml) crushed dried 2 bay leaves 1 3-inch (7.5 cm) piece orange rind 1/4 teaspoon (1.25 ml) fennel seeds, crushed 1/8 teaspoon (0.6 ml) freshly ground pepper 1/8 teaspoon (0.6 ml) Tabasco sauce or crushed red pepper flakes 3 cups (720 ml) fish stock 2 cups (480 ml) water juice of 1 lemon 1 1/2 pounds (720 g) firm fleshed fish, cut into 1 inch strips 1 pound (480 g) lobster tails, meat removed and sliced into coins, shells reserved 1 pound (480 g) large shrimp, cleaned and deveined, shells reserved 1 1-pound (480 g) French baguette cut into very thin slices, coated with olive oil cooking spray and baked in a hot oven until browned on both sides. Coat a large kettle with cooking spray and add the garlic, onions and leeks. sauté for 5 minutes, stirring occasionally, until soft. Add the tomatoes, parsley, thyme, rosemary, bay leaves, orange rind, fennel, pepper, and hot sauce. Sauté for 3 minutes more. Add the stock, water, and lemon juice, along with the lobster and shrimp shells. Bring to a simmer and cook for fifteen minutes. Remove the shells and thyme, rosemary, and bay leaves. Puree the vegetables with a bit of broth in a blender or food processor a little at a time until the soup is smooth. Set aside until you are ready to make dinner. Just before ready to serve, bring the soup to a simmer. Add the fish and simmer for a few minutes. Add the lobster and continue to simmer for another two minutes. Finally add the shrimp and simmer until all the seafood is cooked through, another few minutes. To serve, ladle broth and seafood in a shallow soup bowls. Top each serving with 3 toasts. Serve immediately.
Per serving: 376 calories (13% calories from fat), 39 g protein, 5 g total fat (1.0 g saturated fat), 41 g carbohydrates, 4 g dietary fiber, 116 mg cholesterol, 732 mg sodium Diabetic exchanges: 4 very lean protein, 3 carbohydrate (2 bread/starch, 3 vegetables)
Pizza Pocket
1 10-ounce (330 g) can refrigerated pizza dough 1/4 cup (60 ml) jarred pizza sauce 1 cup (112 g) part-skim shredded mozzarella cheese 1/4 cup (15 g) reduced-fat ricotta cheese 1 teaspoon (5 ml) crushed dried oregano vegetable cooking spray Open dough can and place on a work surface. Roll out and cut two 6-inch (15 cm) circles. Rework scraps, roll out, and cut out another two 6-inch circles for a total of 4 circles. Discard remaining scraps. Place the dough circles on the work surface. Spread each circle with 1 tablespoon pizza sauce to within 1/4 inch of the edge. Place 1/4 cup (28 g) of the mozzarella cheese near the center of each circle. Top each with 1 tablespoon (15 g) ricotta cheese and sprinkle with 1/4 teaspoon (1.25 ml) oregano. Dampen the edges of each circle with a little water. Fold circles in half, enclosing the cheese filling. Crimp the edges by pressing down with the tines of a fork along the edge. Cut two small slits in the top for steam vents. Cover and refrigerate until ready to bake. Preheat oven to 425°F (220°C), Gas Mark 7. Lightly coat a baking sheet with cooking spray. Place pizza pockets on prepared baking sheet. Bake until golden brown, about 10 minutes. Allow to cool for a few minutes before eating.
Per serving: 266 calories (27% calories from fat) 15 g protein, 8 g total fat (4.0 g saturated fat), 33 g carbohydrate, 1 g dietary fiber, 19 mg cholesterol, 593 mg sodium Diabetic exchanges: 1 medium fat protein, 2 carbohydrate (bread/starch)
Cajun Grilled Chicken
1 1/4 pounds (600 g) large shrimp, shelled and deveined 1 tablespoon (15 ml) fresh lemon juice cooking oil 2 tablespoons (8 g) chopped flat-leaf parsley Cajun seasoning 1/2 tablespoon (7.5 ml) good-quality chile powder 1/2 tablespoon (7.5 ml) Hungarian paprika 1/2 teaspoon (2.5 ml) garlic powder 1/2 teaspoon (2.5 ml) onion powder 1/4 teaspoon (1.25 ml) freshly ground pepper 1/4 teaspoon (1.25 ml) cayenne pepper 1/4 teaspoon (1.25 ml) crushed dried oregano 1/4 teaspoon (1.25 ml) crushed dried thyme Light the grill or preheat the broiler. In a small bowl, combine the seasoning ingredients. Add the shrimp and toss to evenly coat. Thread the shrimp onto 4 metal skewers and drizzle with lemon juice. When ready to grill, lightly brush the grill rack with oil. Grill the shrimp until they are cooked through and lightly charred around the edges, 3 to 5 minutes per side. Sprinkle with parsley and serve hot.
Per serving: 113 calories (12% calories from fat), 22 g protein, 1 g total fat (0.4 g saturated fat), 2 g carbohydrates, 1 g dietary fiber, 202 mg cholesterol, 243 mg sodium
Chicken Salad with Walnuts
5 pounds (2,400 g) skinless, boneless chicken breasts 3/4 cup (150 g) nonfat sour cream 3/4 cup (150 g) nonfat mayonnaise 2 tablespoons (30 ml) white wine vinegar 4 celery ribs, strings removed, and cut into small dice 1/2 cup (75 g) walnuts 1/4 cup (12 g) chopped fresh tarragon freshly grated pepper extra tarragon for garnish Poach the chicken breasts in simmering broth until cooked through, about 15 minutes. Drain, cool, and cut into bite-sized pieces. In a small bowl, combine the sour cream, mayonnaise and vinegar. Combine the chicken and dressing. (Can be made ahead and refrigerated to this point 1 day in advance.) Before serving, add the celery, walnuts, tarragon and pepper to taste. Place mixture in a large serving bowl. Garnish with tarragon.
Per 1/2-cup serving: 271 calories (19% calories from fat), 46 g protein, 6 g total fat (0.9 g saturated fat), 7 g carbohydrates, 1 g dietary fiber, 111 mg cholesterol, 253 mg sodium Diabetic exchanges: 6 very lean protein, 1/2 carbohydrate (bread/starch)
Basic Tomato Pizza
1 10-ounce (300 g) tube refrigerated pizza dough cornmeal 1 teaspoon (5 ml) olive oil 1 teaspoon (5 ml) crushed dried oregano 1/2 teaspoon (2.5 ml) crushed dried basil 2 plum tomatoes, 6 ounces (150 g) total, thinly sliced 1/2 cup (60 g) shredded part-skim mozzarella cheese Open the dough package and on a lightly floured surface, roll out to roughly form a 10-inch (25 cm) circle. Place the crust on a cookie sheet which has been lightly sprinkled with cornmeal. Finish shaping by pulling and stretching the dough. Transfer the crust to the prepared grill (see above) and grill for about 3 minutes, until the top of the dough puffs and the underside is crisp and lightly browned. Using a large metal spatula, turn the crust over. Brush the cooked top with olive oil and sprinkle with oregano and basil. Arrange tomatoes over the crust and top with the shredded cheese. Continue to grill for another 4 to 5 minutes, until the pizza is cooked through, the dough lightly browned, and the cheese melted. To insure even cooking, use tongs to rotate the pizza two or three times during the cooking period, taking care not to knock off the topping.
Per serving: 112 calories (24% calories from fat), 5 g protein, 3 g total fat (1.1 g saturated fat), 16 g carbohydrate, 1 g dietary fiber, 4 mg cholesterol, 236 mg sodium Diabetic exchanges: 1/2 lean protein (meat), 1 carbohydrate (bread/starch)
Italian Ricotta and Tomato Pie
1 10-ounce (300 g) thin crust pizza shell 1/2 cup (10 g) chopped fresh basil 1 teaspoon (5 ml) olive oil 1/2 cup (114 g) low-fat ricotta cheese 1/2 cup (75 g) grated part-skim mozzarella cheese 2 tablespoons (10 g) freshly grated Parmesan cheese 1/2 pound (240 g) cherry tomatoes, halved olive oil cooking spray freshly ground pepper to taste Preheat oven to 350°F (180°C), Gas Mark 4. Place the pizza crust on a pizza stone or baking sheet. In a small bowl, combine the basil and olive oil. Spread over the crust. In another bowl, combine the ricotta, mozzarella, and Parmesan cheese. Crumble over the basil. Place the tomato halves on top. Spray with cooking spray and grate on fresh pepper to taste. Bake for 15 minutes until the tomatoes are cooked but still keep their shape. Remove from oven and allow to cool. Serve warm or chilled.
Per slice: 143 calories (34% calories from fat), 4 g protein, 5 g total fat (1.7 g saturated fat), 18 g carbohydrate , 2 g dietary fiber, 7 mg cholesterol, 133 mg sodium Diabetic exchanges: 1 carbohydrate (1 bread/starch), 1 fat
Carribbean Pork
2 10-ounce (300 g) pork tenderloins Marinade: 2 shallots, minced 2 inch (5 cm) piece of fresh ginger, peeled and minced 2 cloves garlic, minced 3 tablespoons (45 ml) finely minced fresh mint 1 1/2 tablespoons (22.5 ml) low-sodium soy sauce 1 tablespoon (15 ml) olive oil 1 teaspoon (15 ml) honey 1/4 cup (60 ml) fresh lime juice 1/2 teaspoon (2.5 ml) ground allspice 1/2 teaspoon (2.5 ml) salt (optional) freshly ground pepper to taste 1/4 teaspoon (1.25 ml) ground cloves 1/4 teaspoon (1.25 ml) ground nutmeg In a bowl, whisk together the marinade ingredients. Trim excess fat off pork tenderloins and cut into 3 by 1 inch (7.5 by 2.5 cm) strips. Place pork in a large self-sealing plastic bag. Pour in marinade, seal, and turn over two or three times to evenly coat the meat. Let stand at room temperature for a least 30 minutes or refrigerate for up to 3 hours. When ready to cook, preheat grill or broiler. Remove tenderloin strips and weave onto skewers. Pour remaining marinade in a small pan and quickly bring to a boil. Boil for 1 minute. Grill tenderloin skewers over medium-hot coals for 3 to 4 minutes per side, turning once. Baste occasionally with marinade. Remove from oven, cover with a sheet of aluminum foil.
Per serving: 136 calories (32% calories from fat), 20 g protein, 5 g total fat (1.4 g saturated fat), 2 g carbohyrate, 0 dietary fiber, 56 mg choleseterol, 108 mg sodium Diabetic exchanges: 3 lean protein
Beef in Red Wine
olive oil cooking spray 3 slices nonfat turkey bacon, cut into 1-inch pieces 3 pound (1420 g) piece rump roast 1 large onion, peeled, stuck with 4 whole cloves 2 ounces (60 g) grated carrot 3 large cloves garlic, sliced thin 1 cup (240 ml) dry red wine 1 bay leaf 4 sprigs thyme 1/4 cup (17 g) chopped flat-leaf parsley 2 large Russet potatoes, peeled and cut into 6 pieces 2 medium carrots, peeled and sliced 1 pound (480 g) green beans, ends snipped refrigerated butter flavored refrigerated cooking spray 8 ounces (240 g) mushrooms freshly ground pepper Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown on all sides. Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes. When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm. Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed. Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs. Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.
Per 4-ounce meat serving with vegetables: 352 calories (26% calories from fat), 40 g protein, 10 g total fat (3.3 g saturated fat), 25 g carbohydrates, 5 g dietary fiber, 111 mg cholesterol, 112 mg sodium Diabetic exchanges: 4 lean protein, 1 1/2 carbohydrate (1 bread/starch, 2 vegetable)
Baked Ziti
10 ounces (300 g) ziti or penne 1 15-ounce (450 ml) container low-fat ricotta cheese 1 cup (116 g) non-fat mozzarella cheese, grated 3 tablespoons (15 g) Parmesan cheese 1 28- ounce (840 g) can pureed tomatoes with basil 1/8 teaspoon (0.6ml) garlic powder 1/8 teaspoon (0.6 ml) dried red pepper flakes meatballs: 1 pound (480 g) ground sirloin 1/8 teaspoon (0.6ml) garlic powder 1/8 teaspoon( 0.6 ml) onion powder 1/4 cup (( 113 g) rolled oats 2 ounces (60 ml) egg substitute 1 tablespoon (15 ml) water 1/8 teaspoon 0.6ml) kosher salt freshly ground pepper olive oil cooking spray Preheat oven to 375 ° F(190° C), Gas Mark 5. In a bowl stir together the ground sirloin, garlic and onion powder, rolled oats, egg substitute, water, salt and pepper. Coat a nonstick skillet with cooking spray. Make 1-inch in diameter meatballs and sauté in batches, on all sides until browned and cooked through. Set aside. In a large pot of water cook the pasta as per package directions for al dente. Drain and set aside. In a bowl combine the ricotta, mozzarella and Parmesan cheeses. Add the garlic powder and red pepper flakes to the canned tomato puree. Place 1/4 cup tomato puree in the bottom of a casserole. Top with a layer of meatballs, dollops of cheese mixture and tomato puree. Layer the casserole topping with a few dollops of cheese mixture. Bake in oven for 45 minutes until the ricotta is browned and the casserole is hot or cover and freeze. To prepare later, place in the oven and bake until hot or microwave.
Per Serving: 487 calories (22% calories from fat), 36 g protein, 12 g total fat (5.2 g saturated fat), 55 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 925 mg sodium Diabetic exchanges: 4 lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch), 3 vegetable)
Brazilian Pork Roast
Marinade: 2 garlic cloves, pressed or minced 1 teaspoon (5 ml) crushed dried thyme 1/2 teaspoon (2.5 ml) crushed dried oregano 1/2 teaspoon (2.5 ml) ground cumin 1 bay leaf, crushed 2 whole cloves 1/2 teaspoon (2.5 ml) freshly ground pepper 1/4 teaspoon (1.25 ml) cayenne pepper 3 tablespoons (45 ml) fresh lime juice 3 tablespoons (45 ml) fresh orange juice 1/2 tablespoon (7.5 ml) olive oil 3 10-ounce (900 g) pork tenderloins, trimmed of all fat 1 cup (236 ml) fresh orange juice 2 tablespoons (30 ml) chopped fresh ginger 1 tablespoon (12 g) packed light brown sugar 1/2 teaspoon (2.5 ml) ground cloves 12 7-inch (17.5 cm) fat-free flour tortillas, warmed Whisk together the marinade ingredients. Brush onto the pork tenderloins. Cover and marinate overnight or for at least 6 hours in the refrigerator. Before cooking, preheat the oven to 375°F (190° C). Place the tenderloins in a roasting pan. Place the orange juice, ginger, brown sugar, and cloves in a small saucepan. Bring to a boil and reduce until it has the consistency of maple syrup. Brush each tenderloin with the glaze and bake, basting twice, until an instant-reading meat thermometer inserted in the thickest part of the pork registers 160°F (71° C), about 20 to 25 minutes. Allow the meat to rest for 10 minutes before slicing. Thinly slice 1 1/2 of the tenderloins and serve with warmed tortillas and orange salsa. Securely wrap the remaining tenderloin and refrigerate for a second meal.
Per serving: 322 calories (8% calories from fat), 21 g protein, 3 g total fat (0.9 g saturated), 52 g carbohydrate, 2 g dietary fiber, 46 mg cholesterol, 717 mg sodium Exchanges: 2 very lean meat, 3 1/2 carbohydrate (3 1/2 bread/starch)
Asian Glazed Pork
2 pork tenderloins, about 3/4 pound (360 g) each 1/2 cup (120 ml) canned low-sodium chicken broth Marinade: 1 clove garlic, minced 1 teaspoon (5 ml) minced fresh ginger 2 scallions, white part only, minced 1 small Thai chile pepper or jalapeño, seeded and minced 1/3 cup (80 ml) fresh orange juice 1 tablespoon (15 ml) fresh lemon juice 1 teaspoon (5 ml) grated lemon zest 1 tablespoon (15 ml) olive oil 1/4 teaspoon (1.25 ml) dark sesame oil In a medium bowl, whisk together garlic, ginger, scallions, chile pepper, orange juice, lemon juice, and lemon zest. Whisk in olive oil and sesame oil. Pour mixture into a large self-sealing plastic bag. Add the tenderloins to the bag and seal. Let stand, occasionally turning bag, for 30 minutes. Preheat the oven to 400°F (200°C), Gas Mark 6. Remove tenderloins from the marinade and place in a roasting pan. Roast for 15 to 20 minutes, until an instant meat thermometer registers 160°F. Meanwhile, place marinade and broth in a small saucepan. Bring to a boil. Reduce heat to medium and cook, stirring occasionally, for 5 minutes. To serve, thinly slice pork on the diagonal. Arrange slices on a heated serving platter and nap with some of the sauce. Serve immediately.
Per serving: 173 calories (36% calories from fat), 24 g protein, 7 g total fat (1.8 g saturated fat), 3 g carbohydrate, 0 dietary fiber, 67 mg cholesterol, 52 mg sodium Diabetic exchanges: 3 lean protein
Mushroom Omelet
butter-flavored cooking spray 6 ounces (180 g) fresh wild mushrooms such as shiitake, portobello, chanterelles, etc. or button mushrooms (or a combination of 2 or more kinds), thinly sliced 2 scallions, white part only, thinly sliced 1/4 teaspoon (1.25 ml) fines herbs 1 tablespoon (15 ml) chopped fresh flat-leaf parsley freshly ground pepper 8 ounces (240 ml) liquid egg substitute 2 sprigs of fresh flat-leaf parsley for garnish Spray a nonstick small skillet or omelet pan with cooking spray and heat over high heat for a minute. Add the mushrooms and scallions; cook over high heat until the mushrooms are just cooked through, stirring. Add the fines herbs, parsley, and pepper. Remove from heat and keep warm. Using the same small skillet, again lightly sprayed with cooking spray. add half of the egg substitute. Cook over medium heat, lifting the sides of the eggs to allow uncooked eggs to flow under. Once the bottom is lightly browned, carefully flip the omelet to brown the other side. Using a slotted spoon to drain off any liquid, spoon half of the mushroom mixture onto the omelet and fold in half. Transfer the omelet to a warmed plate and keep warm. Repeat the procedure, making the second omelet. Place a sprig of parsley on each omelet.
Per serving: 83 calories (4% calories from fat), 14 g protein, trace total fat (0.1 g saturated fat), 6 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 205 mg sodium Exchanges: 2 very lean meat, 1 vegetable
Hungarian Goulash
olive oil cooking spray 2 onions, 10 ounces (310 g) total, thinly sliced 2 large garlic cloves, minced 1 rib of celery, 2 ounces (60 g), sliced 1 pound (480 g) lean rump or round of beef, cubed 1 tablespoon (9 g) all-purpose flour 1 tablespoon (15 ml) sweet Hungarian paprika 1 1/2 cups (360 ml) fat free low-sodium canned beef broth 2 tomatoes, 10 ounces (310 g) total, seeded and chopped 8 ounces (240 g) cabbage, cored and shredded 1/2 teaspoon (2.5 ml) caraway seeds freshly ground pepper to taste 8 ounces (240 g) no cholesterol, dry noodles Lightly spay a nonstick covered pot with cooking spray. Add the onions, garlic, and celery. Sauté for 5 minutes over medium heat, stirring occasionally. Raise the heat to medium-high. Add the beef. Stir until the beef is browned on all sides, about 5 minutes. Sprinkle on the flour and paprika. Cook, stirring, for 1 minute. Add the beef broth. Cover and simmer for 1 hour. Stir in the tomatoes, cabbage, and caraway seeds. Cover again, and simmer for 45 minutes, until the beef is tender. Taste for seasoning and add pepper to taste. Meanwhile, cook the noodles according to package directions. Drain. To serve, made a bed of the noodles in the center of a deep platter. Top with the goulash. Serve immediately.
Per serving: 457 calories (12% calories from fat), 12 g protein, 6 g total fat (2.1 g saturated fat), 58 g carbohydrate, 6 g dietary fiber, 77 mg cholesterol, 86 mg sodium Exchanges: 4 lean meat, 3 carbohydrate (3 bread/starch), 3 vegetable
Baked Bagel Thins
3 3-ounce (90 g) whole wheat bagels refrigerated butter-flavored cooking spray Preheat oven to 450°F (230°C), Gas Mark 8. Slice each bagel into 4 crosswise slices. Spray a non stick cookie sheet with spray. Place the slices in a single layer on the sheet and spray again. Bake for 5 minutes, until lightly browned. Serve immediately.
Per serving: 112 calories (4% calories from fat), 5 g protein, 1 g total fat (0 saturated fat), 24 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 209 mg sodium Diabetic exchanges: 1 1/2 carbohydrate (bread/starch)
English Muffin Breakfast Pizza
2 tablespoons reduced-fat cream cheese 1 teaspoon reduced-fat sour cream 1/2 English muffin 1 small peach, peeled and sliced ground cinnamon to taste 1/2 teaspoon light brown sugar Preheat broiler. In a small bowl, combine cream cheese and sour cream. Spread evenly over English muffin half. Arrange peach slices on top. Sprinkle with some cinnamon and the brown sugar. Broil until cheese browns around the edges, about 2 minutes. Cut in half or quarters and eat warm.
Per serving: 185 calories (33% calories from fat), 6 g protein, 7 g fat (4.3 g saturated fat), 25 g carbohydrates, 3 g fiber, 22 mg cholesterol, 258 mg sodium Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit), 1 fat
Beef Casserole
olive oil cooking spray 1 small, about 4 ounces (120 g), Russet or all-purpose potato 1 cup (114 g) shredded low-fat mozzarella cheese 1 pound (480 g) extra-lean ground sirloin 1 medium yellow onion, chopped 2 cloves garlic, minced 1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice 1 tablespoon chili powder, or to taste 2 cups (140 g) shredded green cabbage salt (optional) freshly ground pepper to taste 1 to 3 tablespoons purchased taco sauce 6 slices pickled jalapeño chile peppers (optional) Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.
Per serving: 235 calories (40% calories from fat), 24 g protein, 11 g total fat (4.8 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)
Cheesy Pizza
1 11 1/2-inch (28.75 cm) thin-crust Italian bread shell 1 cup (189 g) Contadina Original Pizza Sauce 2 tablespoons (19 g) grated Parmesan cheese 1 1/3 cups (160 g) shredded part-skim (1/3 less fat) mozzarella cheese 1/2 teaspoon (2.5 ml) crushed dried oregano 1/2 teaspoon (2.5 ml) crushed dried basil crushed red pepper flakes (optional) Preheat oven to 450°F (230°C.). Place the shell on an ungreased 12-inch (30 cm) nonstick pizza pan. To assemble the pizza, spread the pizza sauce over the shell, leaving a 1-inch border around the rim. Sprinkle with the Parmesan cheese and half of the mozzarella. Sprinkle evenly with oregano, basil, and red pepper flakes (if using). Top with remaining mozzarella. Bake for 13 to 15 minutes, until the crust is crisp and the cheese is melted and browned. Cut into 6 wedges.
Per serving: 215 calories (31% calories from fat), 13 g protein, 8 g total fat (3.8 g saturated fat), 24 g carbohydrate, 1 g dietary fiber, 18 mg cholesterol, 589 mg sodium Exchanges: 1 lean meat, 1 1/2 carbohydrate (1 1/2 bread/starch), 1 fat
Beef Wellington
2 1/2-pound (1200 g) beef tenderloin (filet mignon) freshly ground pepper to taste 1 sheet frozen puff pastry 1 large egg, beaten with 1 tablespoon (15 ml) water 2 teaspoons (10 ml) olive oil 2 cups (180 g) finely chopped mushrooms 3 shallots, finely minced 1 clove garlic, minced 1/4 cup (16 g) chopped flat-leaf parsley 1/2 teaspoon (2.5 ml) crushed dried thyme decorative pastry cut-outs from 2nd pastry sheet for garnish (optional) sprigs of fresh herbs for garnish (optional) Preheat oven to 425°F (220°C), Gas Mark 7. Season tenderloin with pepper and place in a lightly greased roasting pan. Roast for 30 minutes, or until an instant meat thermometer readers 130°F (40°C). Cover tenderloin with foil and refrigerate for 1 hour. Thaw puff pastry at room temperature for 30 minutes. Reheat oven to 425°F (220°C), Gas Mark 7. Beat egg with water and set aside. Meanwhile, heat oil in a heavy skillet over medium-high heat. Add mushrooms, shallots, and garlic. Cook, stirring occasionally, until vegetables are wilted and all liquid has been absorbed. Stir in parsley and thyme. Set aside. Unfold the pastry sheet and place on a lightly floured work surface. Roll out to a rectangle, 4 inches (10 cm) longer and 6 inches (15 cm) wider than the tenderloin. Brush the pastry sheet with some of the egg mixture. Spoon mushroom mixture onto the pastry to within 1 inch (2.5 cm) of the edges. Place the tenderloin in the center of the mushroom mixture. Fold the pastry over the meat, sealing the ends and edges. Place seam-side down on a heavy baking sheet. If desired, decorate the pastry with small pastry cut-outs, using the remaining egg mixture as your "glue." Bake 25 minutes, until pastry is golden, and the meat thermometer reads 140°F (46°C). Transfer tenderloin to a serving platter and garnish with fresh herbs (if using). Let stand for 5 minutes before carving into slices.
Per serving: 320 calories (47% calories from fat), 27 g protein, 16 g total fat (4.9 g saturated fat), 15 g carbohydrates, 2 g dietary fiber, 92 mg cholesterol, 435 mg potassium, 142 mg sodium Diabetic exchanges: 3 lean protein, 1 carbohydrate (bread/starch), 1 1/2 fat
Chicken and Rice
1 teaspoon (5 ml) olive oil 1/4 teaspoon (1.25 ml) kosher salt freshly ground pepper 2 whole skinless and boneless chicken breasts, about 8 ounces (224 g) each, halved 5 ounces (150 g) chopped onion 4 ounces (120 g) chopped red bell pepper 4 ounces (120 g) chopped green bell pepper 2 large cloves garlic, minced 1 large tomato, chopped 1 cup (250 g) Arborio rice 1/8 teaspoon (0.6 ml) turmeric 1/2 teaspoon (2.5 ml ) Hungarian paprika 1/4 teaspoon (1.25 ml) ground cumin 1/4 teaspoon (1.25 ml) ground coriander 1 1/4 cups (300 ml) 99% fat free, no-salt-added canned chicken broth 1/3 cup (80 ml) white wine 1/2 cup(114 g) nonfat plain yogurt 2 tablespoons (30 g) chopped flat leaf parsley 1 tablespoon (15 ml) lemon juice Preheat oven to 375°F (190° C), gas mark 5. Heat the oil in a non- stick oven proof casserole or skillet. Dry the chicken pieces. Season with salt and pepper and brown on both sides. Remove to a plate and keep warm. Add the onion, peppers, garlic, and tomato; stir until the onion is soft. Add the rice, turmeric, paprika, cumin and coriander. Stir to coat. Add the broth and wine and return the chicken to the casserole. Bring to a simmer and then place in the oven and bake uncovered until the rice is cooked al dente and the chicken is cooked through, about 30 minutes. While the chicken is cooking, combine the yogurt, parsley, and lemon juice. Refrigerate until ready to use. When the chicken and rice are done, spoon the rice onto a serving platter, top with chicken breasts and drizzle yogurt sauce over the chicken. Pass the rest of the sauce.
Per serving: 388 calories (8% calories from fat), 33 g protein, 3 g total fat (0.7 g saturated fat), 52 g carbohydrates, 4 g dietary fiber, 66 mg cholesterol, 237 mg sodium Diabetic exchanges: 3 very lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch, 2 vegetable)
Yogurt and Banana Pancakes
cups (280 g) unbleached all-purpose flour, sifted 1 packet sugar substitute 1 tablespoon (15 g) baking soda 8 ounces (240 ml) fat free plain yogurt 1 large very ripe banana, mashed 1/2 cup (240 ml) skim milk 1/2 tablespoon (7.5 ml) canola oil 1 teaspoon (5 ml) vanilla extract 4 egg whites, beaten to soft peaks refrigerated butter-flavored cooking spray Combine the flour, sugar substitute, and baking soda in a large bowl. Stir to combine. Add the yogurt, banana, milk, oil, and vanilla. Stir until just moistened. Gently fold in the beaten egg whites to complete the batter. Lightly coat a nonstick skillet with cooking spray. Working in batches and using a ladle, make 4 inch pancakes. Cook until the bottom is browned and bubbles come to the top of the cakes. Turn and continue to cook until browned. Keep warm while you cook the rest of the pancakes.
Per serving: 76 calories (7% calories from fat), 3 g protein, 1 total fat (0.1 saturated fat), 14 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 236 mg sodium Diabetic exchanges: 1 carbohydrate (bread/starch)
Asian Beef and Noodles
6 oz Soup, ramen noodle, any flavor, dry
12 oz Beef, flank steak, london broil, lean, raw, choice, 0" trim
2 tsp canola oil (or chile oil)
1/8 tsp ground cayenne pepper (more if desired)
1 tsp fresh ginger root, grated
2 medium garlic cloves, minced
1 cup Broth, beef, clear, reduced sodium, ready to serve, canned
1 tbsp low sodium soy sauce
2 cup fresh chopped spinach
1 cup carrots, shredded
1/4 cup fresh cilantro (or mint)
1/4 cup peanuts, chopped
Directions 1 In a large saucepan bring 4 cups of water to boiling. If desired, break up noodles and drop noodles into the boiling water. (Do not use the flavor packets.)
2 Boil for 2 to 3 minutes or just until noodles are tender but firm, stirring occasionally. Drain noodles.
3 Cut beef into bite-size strips. In a wok or large skillet heat oil over medium-high heat.
4 Cook and stir beef, ginger, and garlic in hot oil for 2 to 3 minutes or to desired doneness. Push beef from center of wok.
5 Add broth and soy sauce. Bring to boiling and reduce heat. Stir meat into broth mixture. Cook and stir for 1 to 2 minutes more or until heated through.
6 Add noodles, spinach, carrots, and mint to mixture in wok and toss to combine.
7 Ladle mixture into soup bowls. If desired, sprinkle with chopped peanuts.
Dietary Exchanges
Fat 1 1/2, Meat 2 1/2, Starch 1, Vegetable 1, Very Lean Meat 1/4
Veggie Lasagna
olive oil cooking spray 3 cloves garlic, minced 1 small onion, 4 ounces (120 g), chopped 1 28-ounce (793 g) crushed tomatoes 1 1/2 teaspoons (7.5ml) dried basil 1 teaspoon (5 ml ) fennel, crushed 1 teaspoon (5 ml ) dried orange rind* 1/8 teaspoon (0.6 ml) crushed red pepper flakes 1 15-ounce (425 g) container low fat ricotta cheese 1/2 pound zucchini (240 g), grated and squeezed of excess liquid 2 small carrots, 4 ounces (120 g ), grated 1/2 cup (120 ml) egg substitute 1 cup (120 g) shredded skim milk mozzarella cheese, plus 1/4 cup (30 g) for garnish (optional) 2 tablespoons (15 g) grated Romano cheese, plus 1 teaspoon (2.5 g) for garnish (optional) 6 oven-ready lasagna noodles Preheat the oven to 350°F (180°C), Gas Mark 4. Spray a non-stick covered pot with cooking spray. Add the onion and garlic and cook over medium heat until the onion is transparent, about 5 minutes. Add the tomatoes, basil, fennel, orange rind, and red pepper flakes. Bring to a slow simmer, cover and cook while you ready the rest of the ingredients. Place the ricotta in a large bowl. Fold in the grated zucchini and carrots. Stir in the egg substitute, grated mozzarella and finally the Romano cheese. Set aside. Prepare an 8-inch (20 cm) oven-proof square pan by spreading 3 to 4 tablespoons of the tomato sauce on the bottom. Place 2 lasagna noodles on the bottom. Spread with 1/3 of the cheese and vegetable mixture and top with 1/3 of tomato sauce. Repeat making 3 layers, ending with tomato sauce. Top with reserved mozzarella and Romano. Cover the lasagna with aluminum foil which you tent a bit to make sure it does not touch the cheese on top. Make sure to crimp around the edges of the pan. Bake for 1 hour, uncovering the last 10 minutes. Remove from oven and allow to set for 10 minutes before cutting.
Per serving: 260 calories (26% calories from fat), 19 g protein, 7 g total fat (4.2 g saturated fat), 29 g carbohydrate, 4 g dietary fiber, 30 mg cholesterol, 426 mg sodium Diabetic exchanges: 2 lean protein (meat), 2 vegetable
Spicy Chicken
Ingredients: 2 pounds skinless, boneless chicken breasts, cut into large cubes juice of 2 limes or lemons (about 6 tablespoons) 3 tablespoons orange juice 2 tablespoons reduced-sodium soy sauce 1 teaspoon ground turmeric (optional) 1 tablespoon snipped fresh oregano 4 cloves garlic, minced 1 to 2 tablespoons olive oil, or as needed 6 cups torn mixed salad greens 1/2 cup cucumber slices 1/4 cup sliced pitted ripe olives 1 tomato, halved and thinly sliced 1 small red onion, thinly sliced Reduced-fat vinaigrette 1/2 cup crumbled feta cheese (optional) Method Place the chicken in a large glass bowl. Combine the lime or lemon juice, orange juice, soy sauce, turmeric, if using, oregano, and garlic. Cover the chicken and marinate overnight in the refrigerator. Drain chicken, discarding marinade. Place 1/4 cup all-purpose flour in a sturdy, clean plastic bag. Add chicken pieces, a few at a time, and shake to coat each piece of chicken with flour. Heat oil in a very large skillet over medium heat. Add the pieces, half at a time, and cook, stirring occasionally, until cooked through and tender. Keep warm. For salad, toss greens with cucumber, olives, tomato, onion, and vinaigrette in a large salad bowl. Serve chicken with salad and sprinkle with cheese, if desired.
Chicken Noodle Soup
1 3-pound (1.4 kg) whole chicken, cut into 8 pieces 1 large onion, peeled and quartered 1 large carrot, peeled and quartered 3 sprigs flat-leaf parsley 1/2 teaspoon (2.5 ml) crushed dried thyme 1/2 teaspoon (2.5 ml) crushed dried marjoram 1/4 teaspoon (1.25 ml) freshly ground pepper 1 quart (1 l) canned no-salt, no-fat chicken broth 1 quart (1 l boiling water 6 ounces (180 g) medium-wide noodles 4 ounces (120 g) button mushrooms, sliced 1/2 pound (240 g) fresh spinach, well washed and large stems removed Rinse and pat dry chicken. Place in a 5-quart (5 l) or larger crockery slow cooker. Place the onion, carrot, and parsley around chicken pieces. Sprinkle with thyme, marjoram, and pepper. Add chicken broth, cover, and cook on LOW for 7 to 8 hours or on HIGH for 2 1/2 to 3 hours. When chicken is done, remove from broth and cool for about 10 minutes, until cool enough to handle. Discard the onion, carrot, and parsley. Remove and discard the chicken skin and bones. Shred chicken and set aside. Skim off and discard all surface fat from the broth. If cooking on LOW, change setting to HIGH. Add the boiling water, noodles, and mushrooms. Cook until noodles are almost tender, about 5 minutes. Add spinach and continue to cook until noodles and tender and spinach wilts, about 3 minutes. Gently stir in shredded chicken and heat through. Ladle into wide, shallow soup bowls.
Per serving: 285 calories (22% calories from fat), 31 g protein, 7 g total fat (1.8 g saturated fat), 24 g carbohydrates, 2 g dietary fiber, 72 mg cholesterol, 615 mg potassium, 121 mg sodium Diabetic exchanges: 4 lean protein, 1 1/2 carbohydrate (bread/starch)
Chicken Tacos
6 skinless, boneless whole chicken breasts, about 3 pounds (1.35 kg) total, halved 4 cups (1 l) fat-free low-sodium canned chicken broth 2 large garlic cloves, crushed 1 jalapeño chile pepper, left whole 1/2 teaspoon (2.5 ml) crushed dried oregano leaves 1/4 cup (59 ml) purchased medium or hot taco sauce 1/4 cup (59 ml) fresh lime juice 24 taco shells Condiments: 1 large head iceberg lettuce, finely shredded, about 6 cups (450 g) 4 small firm-ripe tomatoes, halved and thinly sliced 2 cups (472 ml) fat-free sour cream 1 bunch fresh cilantro, well washed and stems trimmed, leaves picked off the stems Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat. In a large heavy, deep skillet, bring chicken broth, garlic clove, chile pepper, and oregano leaves to a boil. Add chicken breasts; reduce heat to simmer; and poach, uncovered, until chicken is opaque throughout (cut to test), about 8 to 10 minutes. Remove from stove and cool for 15 minutes in poaching liquid. Shred the breast meat. Combine taco sauce and lime juice. Pour over shredded chicken and toss. Transfer chicken to a large platter. Keep warm. Meanwhile, heat taco shells according to package directions. Place heated shells in a basket lined with a thick kitchen towel, covering the shells. Place condiments in individual bowls. To serve arrange taco shells, shredded chicken, and condiments on a buffet table. Let guests assemble their own tacos.
Per 1-taco serving: 155 calories (23% calories from fat), 16 g protein, 4 g total fat (0.7 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 23 mg cholesterol, 123 md sodium Exchanges: 2 lean meat, 1 carbohydrate (1 bread/starch)
BBQ Chicken
barbecue sauce 1 10 3/4-ounce (301 g) can tomato puree 1/2 onion, 3 ounces (90 g) chopped fine 3 tablespoons (45 ml) French style whole-grain mustard 3 tablespoons (45 ml) fresh lemon juice sugar substitute equivalent of 2 tablespoons sugar, or to taste 1 tablespoon (15 ml) Worcestershire sauce 1 to 2 tablespoons (15 to 30 ml) hot sauce (optional) 1/4 teaspoon (1.25 ml) ground allspice 1/4 teaspoon (1.25 ml) ground ginger 1/3 cup (160 ml) water freshly ground pepper 6 chicken breasts, 6 ounces, (180 g) each, bone in, fat and skin removed olive oil cooking spray Prepare the coals in the barbecue or light the grill. To make the sauce: place the tomato puree in a deep sauce pan. Add the onion and simmer slowly, covered, for 5 minutes. Uncover and add the mustard, lemon juice, sugar substitute, Worcestershire sauce, pepper sauce, (if using), allspice, ginger, and water. Simmer slowly for about 10 minutes until the sauce thickens. Add the pepper. Makes about 2 cups which can be frozen, refrigerated for up to 4 days, or served warm immediately. When ready to grill, lightly coat the chicken breasts with cooking spray. Pat with freshly ground pepper and them place on the grill, bone side up. Grill, turning frequently, for 20 to 25 minutes. After 20-25 minutes brush both sides with barbecue sauce. Continue to grill until the chicken is no longer pink when cut with a knife. To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving dish and pass to spoon over chicken breasts.
Per serving (with 2 tablespoons sauce): 170 calories (10% calories from fat), 33 g protein, 2 g total fat (0.5 g saturated fat), 3 g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 246 mg sodium Diabetic exchanges: 4 very lean protein
Pot Roast with Gravy and Veggies
olive oil cooking spray 1 4-pound (1.9 kg) rump roast 2 large onions, 1 pound (480 g) total, sliced 3 garlic cloves, peeled 1 whole clove 2 bay leaves, broken in half 1 teaspoon (5 ml) crushed dried thyme 1 carrot, 2 ounces (60 g), peeled and sliced 1 rib of celery, 2 ounces (60 g), chopped 3 cups (720 ml) fat-free low-sodium beef broth freshly ground pepper Preheat oven to 325°F (160°C). Lightly spray an oven-proof covered roasting pan with cooking spray. Brown the roast on all sides over medium-high heat. Surround the roast with the onion and garlic. Add the whole clove, bay leaves, thyme, carrot, celery, and beef broth. Bring to a simmer on top of the stove. Cover and place pan in the oven. Roast until the beef is fork tender, about 3 1/2 hours. Remove the roast and let stand on a carving board, covered with a sheet of aluminum foil for 15 minutes before slicing. Transfer the vegetables and pan juices to a large strainer; discard the clove and bay leaves. Using the back of a large spoon, force the vegetables through the strainer to thicken the pan juices to make a gravy. Remember to incorporate the brown caramel colored bits around the sides of the roaster. Remove and discard any visible fat. Place the gravy in a saucepan and heat, stirring until thickened and smooth. Season to taste with pepper. To serve, slice the pot roast into thin slices against the grain and nap with the gravy.
Per 4-ounce serving plus 2 tablespoons gravy: 242 calories (22% calories from fat), 42 g protein, 6 g total fat (2.5 g saturated fat), 3 g carbohydrate, 1 g dietary fiber, 102 mg cholesterol, 63 mg sodium Exchanges: 4 lean meat
Grilled Steak Fajitas
Marinade: 4 cloves garlic, minced 2 tablespoons (30 ml) fresh lime juice 1 tablespoon (15 ml) Worcestershire sauce 2 tablespoons (30 ml) ground cumin 1 teaspoon (5 ml) chili powder 2 pounds (960 g) sirloin steak, trimmed of all fat olive oil cooking spray 3 bell peppers, 1 pound (480 g) total -- 1 red, 1 yellow, and 1 green, seeded and cut into thin strips 1 large red onion, 12 ounces (360 g), thinly sliced 3 cloves garlic, minced 12 7-inch (17.5 cm) fat-free flour tortillas, warmed according to package directions Combine the ingredients for the marinade in a shallow dish. Place the steak in the marinade, cover, and refrigerate overnight or for at least 6 hours, turning steak twice. Start the grill or preheat the broiler. Remove the steak from the marinade and grill or broil for 2 to 4 minutes per side for medium-rare. Transfer steaks to a carving board and let stand for 10 minutes. While steak is standing, lightly coat a nonstick skillet with cooking spray and place over medium-high heat. Add the peppers, onion, and garlic, stirring until vegetables are softened, about 5 minutes. Slice the steak very thin across the grain. Arrange the steak slices and pepper-onion mixture on a large heated serving platter, with rolled up warm tortillas alongside. Serve immediately with Black Bean and Corn Relish (see recipe reference).
Per serving: 228 calories (13% calories from fat), 20 g protein, 3 g total fat (1.4 g saturated fat), 29 g carbohydrate, 2 g dietary fiber, 46 mg cholesterol, 383 mg sodium Diabetic exchanges: 2 very lean meat, 1 1/2 carbohydrate (1 1/2 bread/starch), 1 vegetable
Goulash
olive oil cooking spray 2 onions, 10 ounces (310 g) total, thinly sliced 2 large garlic cloves, minced 1 rib of celery, 2 ounces (60 g), sliced 1 pound (480 g) lean rump or round of beef, cubed 1 tablespoon (9 g) all-purpose flour 1 tablespoon (15 ml) sweet Hungarian paprika 1 1/2 cups (360 ml) fat free low-sodium canned beef broth 2 tomatoes, 10 ounces (310 g) total, seeded and chopped 8 ounces (240 g) cabbage, cored and shredded 1/2 teaspoon (2.5 ml) caraway seeds freshly ground pepper to taste 8 ounces (240 g) no cholesterol, dry noodles Lightly spay a nonstick covered pot with cooking spray. Add the onions, garlic, and celery. Sauté for 5 minutes over medium heat, stirring occasionally. Raise the heat to medium-high. Add the beef. Stir until the beef is browned on all sides, about 5 minutes. Sprinkle on the flour and paprika. Cook, stirring, for 1 minute. Add the beef broth. Cover and simmer for 1 hour. Stir in the tomatoes, cabbage, and caraway seeds. Cover again, and simmer for 45 minutes, until the beef is tender. Taste for seasoning and add pepper to taste. Meanwhile, cook the noodles according to package directions. Drain. To serve, made a bed of the noodles in the center of a deep platter. Top with the goulash. Serve immediately.
Per serving: 457 calories (12% calories from fat), 12 g protein, 6 g total fat (2.1 g saturated fat), 58 g carbohydrate, 6 g dietary fiber, 77 mg cholesterol, 86 mg sodium Exchanges: 4 lean meat, 3 carbohydrate (3 bread/starch), 3 vegetable
Beef Casserole
olive oil cooking spray 1 small, about 4 ounces (120 g), Russet or all-purpose potato 1 cup (114 g) shredded low-fat mozzarella cheese 1 pound (480 g) extra-lean ground sirloin 1 medium yellow onion, chopped 2 cloves garlic, minced 1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice 1 tablespoon chili powder, or to taste 2 cups (140 g) shredded green cabbage salt (optional) freshly ground pepper to taste 1 to 3 tablespoons purchased taco sauce 6 slices pickled jalapeño chile peppers (optional) Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.
Per serving: 235 calories (40% calories from fat), 24 g protein, 11 g total fat (4.8 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)
Swiss Steak
2 tablespoons (18 g) unbleached all-purpose flour 1/2 teaspoon (2.5 ml) crushed dried thyme 1/4 teaspoon (1.25 ml) sweet paprika 1 1/2 pounds (720 g) boneless beef round steak, cut 1 inch (2.5 cm) thick 1 tablespoon (15 ml) Worcestershire sauce canola oil cooking spray 1 large garlic clove, peeled and thinly sliced 2 medium celery ribs, thinly sliced 2 medium onions, peeled and thinly sliced 4 medium plum tomatoes, thinly sliced 1/2 cup (120 ml) reduced-sodium canned beef broth In a small bowl, combine flour, thyme, and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture. Lightly coat a large nonstick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side. Transfer steak pieces to a 3-quart (3-liter) or larger crockery slow cook. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.
Per serving: 191 calories (21% calories from fat), 28 g protein, 4 g total fat (1.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 71 mg cholesterol, 102 mg sodium Diabetic exchanges: 3 lean protein, 1/2 carbohydrate (1 1/2 vegetable)
Beef with Red Wine
olive oil cooking spray 3 slices nonfat turkey bacon, cut into 1-inch pieces 3 pound (1420 g) piece rump roast 1 large onion, peeled, stuck with 4 whole cloves 2 ounces (60 g) grated carrot 3 large cloves garlic, sliced thin 1 cup (240 ml) dry red wine 1 bay leaf 4 sprigs thyme 1/4 cup (17 g) chopped flat-leaf parsley 2 large Russet potatoes, peeled and cut into 6 pieces 2 medium carrots, peeled and sliced 1 pound (480 g) green beans, ends snipped refrigerated butter flavored refrigerated cooking spray 8 ounces (240 g) mushrooms freshly ground pepper Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown on all sides. Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes. When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm. Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed. Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs. Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.
Per 4-ounce meat serving with vegetables: 352 calories (26% calories from fat), 40 g protein, 10 g total fat (3.3 g saturated fat), 25 g carbohydrates, 5 g dietary fiber, 111 mg cholesterol, 112 mg sodium Diabetic exchanges: 4 lean protein, 1 1/2 carbohydrate (1 bread/starch, 2 vegetable)
Baked Chicken
refrigerated butter-flavored cooking spray 2 medium onions, thinly sliced into rounds 4 5-ounce (150 g) boneless, skinless chicken breast halves 2 teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried 1 tablespoon (4 g) minced parsley paprika salt (optional) freshly ground pepper to taste 1 cup (240 ml) dry white wine 1 tablespoon (12 g) margarine 1 tablespoon (9 g) golden raisins 1 tablespoon (8 g) unsalted dry-roasted sunflower seeds Preheat oven to 400°F (200°C, Gas Mark 6). Lightly coat a large nonstick skillet with cooking spray. Add onions and 1 tablespoon water. Cover and sauté over medium-low heat until onions are wilted, about 10 minutes. Remove all visible fat from chicken breast halves. Rinse and pat dry with paper towels. Transfer onions to a 2-quart (2 l) oven-proof casserole dish. Combine thyme and parsley. Sprinkle over onions. Lightly sprinkle chicken breast halves with paprika and evenly brown the top in the same skillet. Place on top of onions and season with salt (if using) and pepper. Pour on the wine. Bake until chicken is browned and tender, about 20 to 25 minutes. Meanwhile in a small nonstick sauté pan, melt margarine over medium-high heat. Add raisins and sunflower seeds. Sauté until raisins are plumped and seeds are lightly browned. Spoon over chicken and serve.
Per serving: 242 calories (22% calories from fat), 34 g protein, 6 g total fat (1.1 g saturated fat), 10 g carbohydrates, 2 g dietary fiber, 82 mg cholesterol, 549 mg potassium, 130 mg sodium Diabetic exchanges: 4 lean protein, 1/2 carbohydrate (2 vegetable)
Asian Steak
Marinade: 1 garlic clove, minced 1 tablespoon (15 ml) canola oil 1 tablespoon (15 ml) fresh lemon juice 1 teaspoon (5 ml) Worcestershire sauce 1 teaspoon (5 ml) soy sauce 1 teaspoon (5 ml) wasabi paste (Japanese horseradish) or 2 teaspoons (10 ml) prepared horseradish 1/4 teaspoon (1.25 ml) fresh ground pepper few drops liquid hot pepper sauce 2 pounds (960 g) top round steak, cut 1-inch (2.5 cm) thick and trimmed of all fat In a shallow glass dish, combine marinade ingredients, mixing well. Using a sharp knife, score the steak in a diamond pattern, cutting about 1/8-inch (0.5 cm) deep. Place steak in dish; turn to coat both sides with marinade. Let stand for 30 minutes, turning steak several times. Preheat broiler or light the grill. Drain off marinade into a small pan. Set aside. Broil or grill, 4 inches (10 cm) from source of heat, to desired doneness, turning once. Cut to test (it will take 8 to 10 minutes for medium-rare). Bring reserved marinade to a boil over high heat. To serve, cut steak across the grain into thin, slanted slices. Arrange half of the steak slices on a heated serving platter and nap with hot marinade. Wrap remaining steak slices in aluminum foil; refrigerate to use in day 2.
Per serving: 204 calories (35% calories from fat), 31 g protein, 8 g total fat (2.2 g saturated fat), 1 g carbohydrate, 0 dietary fiber, 77 mg cholesterol, 131 mg sodium Exchanges: 4 lean meat
Baked Ziti with Meatballs
10 ounces (300 g) ziti or penne 1 15-ounce (450 ml) container low-fat ricotta cheese 1 cup (116 g) non-fat mozzarella cheese, grated 3 tablespoons (15 g) Parmesan cheese 1 28- ounce (840 g) can pureed tomatoes with basil 1/8 teaspoon (0.6ml) garlic powder 1/8 teaspoon (0.6 ml) dried red pepper flakes meatballs: 1 pound (480 g) ground sirloin 1/8 teaspoon (0.6ml) garlic powder 1/8 teaspoon( 0.6 ml) onion powder 1/4 cup (( 113 g) rolled oats 2 ounces (60 ml) egg substitute 1 tablespoon (15 ml) water 1/8 teaspoon 0.6ml) kosher salt freshly ground pepper olive oil cooking spray Preheat oven to 375 ° F(190° C), Gas Mark 5. In a bowl stir together the ground sirloin, garlic and onion powder, rolled oats, egg substitute, water, salt and pepper. Coat a nonstick skillet with cooking spray. Make 1-inch in diameter meatballs and sauté in batches, on all sides until browned and cooked through. Set aside. In a large pot of water cook the pasta as per package directions for al dente. Drain and set aside. In a bowl combine the ricotta, mozzarella and Parmesan cheeses. Add the garlic powder and red pepper flakes to the canned tomato puree. Place 1/4 cup tomato puree in the bottom of a casserole. Top with a layer of meatballs, dollops of cheese mixture and tomato puree. Layer the casserole topping with a few dollops of cheese mixture. Bake in oven for 45 minutes until the ricotta is browned and the casserole is hot or cover and freeze. To prepare later, place in the oven and bake until hot or microwave.
Per Serving: 487 calories (22% calories from fat), 36 g protein, 12 g total fat (5.2 g saturated fat), 55 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 925 mg sodium Diabetic exchanges: 4 lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch), 3 vegetable)
Thyme and Apple Chicken
2 whole boneless and skinless chicken breasts, about 1/2 pound (225 g) each, halved and all traces of fat removed butter-flavored cooking spray salt (optional) and freshly ground pepper to taste 1 medium Granny Smith or other tart green apple, cored and thinly sliced 1 shallot, minced 1 tablespoon (15 ml) fresh thyme leaves or 1 teaspoon (5 ml) crushed dried thyme 1/4 cup (59 ml) balsamic vinegar fresh thyme sprigs for garnish Preheat oven to 375°F (190° C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with cooking spray. Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish. Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar. Bake for 15 to 20 minutes, until chicken is opaque throughout (cut to test). Arrange cooked breasts on a platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if desired. Serve at once.
Per Serving: 163 calories (9% calories from fat), 27 g protein, 2 g total fat (0.4 g saturated fat), 9 g carbohydrate, 1 g dietary fiber, 66 mg cholesterol, 78 mg sodium Exchanges: 3 very lean meat, 1 carbohydrate (1 fruit)