Zucchini, Tomato, and Onion

Recipe By: Brenda J. Ponichtera, R.D. Make this for: Dinner Category: Vegetables This Recipe Makes: 7 Serving(s)
Dietary Highlights:

About:
I like to prepare this dish when I am looking for ways to use tomatoes and zucchini from my garden.

What you'll need:

2 cup sliced onion 2 cup sliced tomato 2 cup sliced zucchini 1 1/2 tsp. Italian seasoning 1/2 tsp. salt (optional) 1 dash ground black pepper

Instructions:
Preheat oven to 350 Layer onion, tomato, and zucchini in a 2-quart casserole dish that has been sprayed with nonstick cooking spray. Sprinkle each layer with seasonings. Bake for 30-45 minutes, or until vegetables are tender.

Diabetic Exchanges
Non-Starchy Vegetables: 1

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Nutrition Facts
Serving Size: 1/2 Cup(s) Makes: 7 Serving(s)

Amount Per Serving Calories: 29 Total Fat: 0g Dietary Fiber: 2g Sugars: 3g

Saturated Fat: 0g Protein: 1g

Cholesterol: 0mg

Sodium: 10mg

Total Carbohyrdates: 7g

Oven-Fried Parmesan Potatoes

Recipe By: Brenda J. Ponichtera, R.D. Make this for: Dinner Category: Rice, Beans & Potatoes This Recipe Makes: 5 Serving(s)
Dietary Highlights:

About:
The addition of seasonings and cheese adds flavor and a golden color to these low-fat French fries.

What you'll need:

4 med potatoes, not peeled (about 5 ounces each) 1 tbsp. canola oil 1 tbsp. grated Parmesan cheese

1/2 tsp. garlic powder 1/2 tsp. paprika 1/8 tsp. ground black pepper

Instructions:
Preheat oven to 450 degrees. Scrub potatoes. Cut in wedges or strips. Place potato slices in a plastic bag with the oil, and shake well to coat potatoes evenly. Arrange potatoes, in a single layer, on a baking sheet that has been sprayed with nonstick cooking spray. Sprinkle with Parmesan cheese and seasonings. Bake for 30-35 minutes or until golden brown.

Diabetic Exchanges
Starches: 2

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Nutrition Facts
Makes: 5 Serving(s)

Amount Per Serving Calories: 159 Total Fat: 3g Dietary Fiber: 3g Sugars: 2g

Saturated Fat: 1g Protein: 3g

Cholesterol: 0mg

Sodium: 30mg

Total Carbohyrdates: 29g

John Torrey
Recipe By: Brenda J. Ponichtera, R.D. Make this for: Dinner Category: Ground Meat & Sausage This Recipe Makes: 6 Serving(s)

About:
A friend doubles this recipe when she is entertaining a large group. It can be assembled in advance in advance and refrigerated. Increase cooking time by 15 minutes if it has been refrigerated.

What you'll need:

6 oz uncooked elbow macaroni 1 lb extra-lean ground beef or ground turkey (7% fat) 1/2 med green pepper, chopped 1 small onion, chopped 14 1/2 oz diced tomatoes Sodium is figured for no added salt. 8 oz tomato sauce 4 oz mushroom pieces and stems, drained and rinsed 3/4 cup grated, reduced-fat cheddar cheese 1/2 tsp. chopped garlic 1/2 tsp. chili powder 1/4 tsp. salt (optional)

Instructions:
Preheat oven 350 degrees. Cook macaroni according to package directions. Drain.

Spray a large skillet with nonstick cooking spray. Add ground meat, green pepper, and onion. Saut until meat is cooked. Add remaining ingredients and macaroni. Pour into a 2 1/2 quart covered casserole that has been sprayed with nonstick cooking spray. Bake, covered, for 35-40 minutes or until thoroughly heated.

Diabetic Exchanges

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Starches: 1Non-Starchy Vegetables: 2Meats & Meat Substitutes: 3

Nutrition Facts
Serving Size: 1 Cup(s) Makes: 6 Serving(s)

Amount Per Serving Calories: 290 Total Fat: 8g Dietary Fiber: 3g Sugars: 7g

Saturated Fat: 3g Protein: 24g

Cholesterol: 60mg

Sodium: 250mg

Total Carbohyrdates: 31g

Turkey Meatloaf
Recipe By: Jessica K. Black, N.D. Make this for: Dinner Category: Ground Meat & Sausage This Recipe Makes: 4 Serving(s)
Dietary Highlights:

About:
this recipe requires little preparation time but needs an hour to bake. It is simple enough to prepare in the morning and throw in the oven as soon as you get home from work.

What you'll need:

1 lb ground organic turkey 1/4 cup milk substitute (or chicken or vegetable broth) 1 med organic egg 1/2 cup finely chopped onion 1/2 cup grated carrot 1/2 cup minced parsley or cilantro 1/4 cup finely chopped celery 1/2 tsp. onion powder (up to 1 1/2 teaspoons) 1/2 tsp. garlic powder (up to 1 1/2 teaspoons) 1/2 tsp. dried oregano (up to 1 1/2 teaspoons) 1/2 tsp. dried sage (up to 1 1/2 teaspoons) 1/2 tsp. salt 1/4 tsp. pepper (up to 1/2 teaspoon)

Instructions:
Preheat oven to 350 degrees Fahrenheit. Mix all ingredients in a bowl, making sure to blend well. Using your hands in the most effective way to get everything well blended. Pat mixture into a greased 9x5-inch loaf pan. Bake for 1 hour. Drain juices and serve by the slice.

SUBSTITUTIONS: The quantities of spices are given in ranges because some people prefer a more flavorful meatloaf; in that case use the larger quantity. If you cannot tolerate eggs, just replace the egg with 1/2 banana or other binder. Also add ground or whole flaxseeds, pumpkin sees, or sunflower seeds.

Nutrition Facts
Makes: 4 Serving(s)

Amount Per Serving Calories: 217.3 Total Fat: 11.1g Dietary Fiber: 1.3g Protein: 22.5g

Saturated Fat: 3g

Cholesterol: 10mg

Sodium: 420mg

Total Carbohyrdates: 6.1g

Yogurt Cumin Fish

Recipe By: Brenda J. Ponichtera, R.D. Make this for: Dinner Category: Seafood This Recipe Makes: 4 Serving(s)
Dietary Highlights:

About:
This is a delicious way to serve fish when you`re in a hurry. I like the combination of cumin with the sweetness of the apricot preserves.

What you'll need:

1 lb fish-fillets (snapper, sole) 1/3 cup fat-free plain yogurt 3 tbsp. sugar-free apricot preserves 1 tsp. ground cumin 1/2 tsp. salt (optional)

Instructions:
Arrange fish in a 9-inch by 13-inch baking pan that has been sprayed with nonstick cooking spray. Use a microwavesafe dish if cooking in the microwave.

Diabetic Exchanges
Meats & Meat Substitutes: 3

(What's This?)

Nutrition Facts
Makes: 4 Serving(s)

Amount Per Serving Calories: 132 Total Fat: 2g Dietary Fiber: 0g Sugars: 1g

Saturated Fat: 0g Protein: 24g

Cholesterol: 40mg

Sodium: 90mg

Total Carbohyrdates: 5g

"Peanut" Sauce
Recipe By: Jessica K. Black, N.D. Make this for: Dinner Category: Gravies & Sauces This Recipe Makes: 20 Serving(s)
Dietary Highlights:

About:
Peanut sauce is a favorite accompaniment with Thai dishes such as salad rolls and sate skewers. Using almonds instead of peanuts loses none of the savory goodness. Red curry past and fish sauce are available in Asian groceries or in the Asian aisle of most supermarkets.

What you'll need:

5 oz roasted, unsalted almonds 4 cup unsweetened coconut milk 2 tbsp. red curry paste 1 tbsp. honey 3 tbsp. lemon juice 3 tsp. fish sauce

Instructions:
Blend the nuts in a coffee grinder, in small batches, until they are the consistency of fine meal. In a large skillet, combine 1/2 of the coconut milk with the curry paste; cook over high heat until the mixture separates. Then reduce heat, add the remaining ingredients plus the rest of the coconut milk, and heat over medium heat for 1520 minutes, stirring occasionally. Remove from heat and allow to sit for 20 minutes before serving. SUBSTITUTIONS: You could try other roasted nuts instead of almonds. This recipe is easily cut in half to make a smaller amount of sauce. If this version is to spicy, reduce the amount of red curry paste

Nutrition Facts
Makes: 20 Serving(s)

Amount Per Serving Calories: 156.8 Total Fat: 15.2g Dietary Fiber: 1.9g Protein: 2.7g

Saturated Fat: 10.4g

Cholesterol: 0mg

Sodium: 90mg

Total Carbohyrdates: 5.1g

Chicken and Broccoli in Cheese Sauce

Recipe By: Brenda J. Ponichtera, R.D. Make this for: Dinner Category: Poultry This Recipe Makes: 5 Serving(s)

About:
The addition of rice and vegetables makes this one-dish meal great-tasting and colorful. Asparagus or Brussels sprouts can be used in place of the broccoli for variety.

What you'll need:

1 cup quick-cooking brown rice, uncooked 1/2 cup finely chopped onion 1/2 cup finely chopped celery 1 tbsp. dried parsley 1 tsp. instant chicken bouillon Sodium is figured for salt-free 1/4 tsp. dried thyme (JUNGLEE PODINA) 1 cup boiling water 1 lb skinless, boneless chicken breasts, cut into strips 4 cup broccoli spears 1 1/2 cup fat-free milk, divided 3 tbsp. unbleached all-purpose flour 1/4 tsp. salt (optional) 1/8 tsp. ground black pepper 3 oz reduced-fat sharp cheddar cheese, cut into small pieces

Instructions:
Preheat oven to 450 degrees. Spray a 9 x 13 baking pan with nonstick cooking spray. Add rice, onion, celery, parsley, bouillon, thyme, and water, stirring to mix well. Top with chicken breasts and broccoli spears. Cover with aluminum foil and bake for 30 minutes, or until chicken is no longer pink. Meanwhile, prepare cheese sauce. Combine cup milk with flour in covered container and shake well to prevent lumps. Pour into 4-cup glass measuring cup along with rest of the milk and seasonings. Cook in the microwave on high for 4-5 minutes, stirring with a wire whisk every 60 seconds until mixture is bubbly and thickens. Mix in the cheese and stir until melted. Pour sauce over broccoli and chicken before serving.

Diabetic Exchanges

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Starches: 1 1/2Non-Starchy Vegetables: 1Meats & Meat Substitutes: 3

Nutrition Facts
Makes: 5 Serving(s)

Amount Per Serving Calories: 302 Total Fat: 6g Dietary Fiber: 3g Sugars: 5g

Saturated Fat: 3g Protein: 34g

Cholesterol: 70mg

Sodium: 280mg

Total Carbohyrdates: 27g

Hickory-Smoked Barbecued Chicken

Recipe By: Brenda J. Ponichtera, R.D. Make this for: Dinner Category: Poultry This Recipe Makes: 4 Serving(s)
Dietary Highlights:

About:
This is best barbecued but can be broiled or baked. The hickory liquid smoke gives this dish an excellent flavor.

What you'll need:

1 lb skinless, boneless chicken breasts or 2 pounds chicken parts 1/4 cup fat-free chicken broth, or white wine Sodium is figured for reduced sodium. 2 tbsp. lite soy sauce 2 tbsp. water 1 tsp. hickory liquid smoke Hickory liquid smoke can be found in the grocery store next to the barbecue sauce. 1/2 tsp. ground ginger

Instructions:
Skin chicken if parts are used. Mix the remaining ingredients. Add chicken and marinate in the refrigerator for 1-3 hours. Drain and discard marinade. Use one of the methods below for cooking. Barbecue: when barbecue is hot, place chicken on grill. Cook about 4 minutes on each side or until chicken is no longer pink. Broil: Preheat oven to broil. Place chicken on broiler pan that has been sprayed with nonstick cooking spray. Cook about 4 minutes on each side or until chicken is no longer pink. Conventional Oven: Preheat oven to 350 degrees. Place chicken in a 9-inch by 13-inch baking pan that has been sprayed with nonstick cooking spray. Bake for 20-30 minutes or until chicken is no longer pink.

Diabetic Exchanges
Meats & Meat Substitutes: 3

(What's This?)

Nutrition Facts
Makes: 4 Serving(s)

Amount Per Serving Calories: 127 Total Fat: 1g Dietary Fiber: 0g Sugars: 0g

Saturated Fat: 0g Protein: 26g

Cholesterol: 70mg

Sodium: 230mg

Total Carbohyrdates: 0g

Mung Dal
Recipe By: Jessica K. Black, N.D. Make this for: Dinner Category: Rice, Beans & Potatoes This Recipe Makes: 6 Serving(s)
Dietary Highlights:

About:
"Dal" is a Hindi word for all types of dried beans, split peas, and lentils. There are many different varieties of dal, all of which have a specific use in Indian cooking. Mung dal is made from the beans of the mung plant.

What you'll need:

1 tbsp. olive oil 1 tbsp. black mustard seeds 1 bunch(es) green onions, chopped small 1 cup basmati rice 1 cup yellow mung dal (from Indian markets or some health-food stores) 6 cup filtered water 1 lrg handful cilantro, minced 1/4 tsp. ground cumin 1/4 tsp. coriander 1/4 tsp. ginger powder 1/4 tsp. turmeric 1/2 tsp. sea salt

Instructions:
Saute mustard seeds in olive oil over medium heat until they begin to pop. Add the green onions and saute until onions are soft. Rinse and drain rice. Combine all ingredients, including the sauteed onions and mustard seeds, in a large saucepan. Bring to a boil, reduce heat to medium-low cover, and simmer for 25-30 minutes or until rice is cooked. Serve warm with steamed vegetables or a green salad. SUBSTITUTIONS: You may be able to use lentils in place of the mung dal.

Nutrition Facts
Makes: 6 Serving(s)

Amount Per Serving Calories: 258.5 Total Fat: 3.2g Dietary Fiber: 11g Protein: 11.2g

Saturated Fat: 0.4g

Cholesterol: 0mg

Sodium: 202mg

Total Carbohyrdates: 46.1g

Garlicky Chicken Breasts

Make this for: Dinner Category: Poultry This Recipe Makes: 6 Serving(s)
Dietary Highlights:

What you'll need:

1/2 cup grated fat free Parmesan cheese 1 pkg. roasted garlic salad dressing mix 6 med boneless skinless chicken breast halves (about 2 pounds)

Instructions:
Mix cheese and salad dressing mix. Mix beans, corn, red pepper and remaining 1/2-cup dressing. Serve with pork. Moisten chicken with water; coat with cheese mixture. Place in shallow baking dish. Bake at 400-degrees for 20 to 25 minutes or until cooked through.

Diabetic Exchanges

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Fats: 1Meats & Meat Substitutes: 5

Nutrition Facts
Makes: 6 Serving(s)

Amount Per Serving Calories: 220 Total Fat: 5g Protein: 39g

Saturated Fat: 2.5g

Cholesterol: 100mg

Sodium: 700mg

Total Carbohyrdates: 3g

Honey-Mustard Chicken Wings

Make this for: Dinner Category: Poultry This Recipe Makes: 8 Serving(s)
Dietary Highlights:

What you'll need:

2 tbsp. spicy brown mustard or prepared mustard with horseradish 1 tbsp. honey plus 1 teaspoon 1/3 cup plain dry bread crumbs 1 1/2 lb chicken wing drumettes (about 16 pieces) 1/4 tsp. Hungarian paprika, preferably hot (optional)

Instructions:
Preheat the oven to 375-degrees. Spray a cookie sheet with nonstick spray. Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess. Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.

Diabetic Exchanges

(What's This?)

Starches: 1/2Meats & Meat Substitutes: 1

Nutrition Facts
Serving Size: 2 Piece(s) Makes: 8 Serving(s)

Amount Per Serving Calories: 129 Total Fat: 7g Sugars: 3g Protein: 10g

Cholesterol: 29mg

Sodium: 113mg

Total Carbohyrdates: 6g

Dietary Fiber: 0g

Best Ever Cole Slaw

Make this for: Dinner Category: Salads This Recipe Makes: 10 Serving(s)
Dietary Highlights:

About:
Why the best ever? First because it is packed with heathful ingredients and second, it is very creamy and seasoned to zesty perfection.

What you'll need:

1 small or 1/2 large head cabbage 1/2 cup fat-free mayonnaise 1/2 cup light sour cream 2 tbsp. sugar 2 med green onions with green tops, chopped 2 tbsp. prepared horseradish 1 tbsp. fresh lemon juice 1/2 tsp. salt 1/2 tsp. dry mustard 1/8 tsp. cayenne pepper 1 small clove garlic, minced 1/2 tsp. celery seed

Instructions:
Remove the outer leaves and core of the cabbage; chop the cabbage into large chunks. Place several chunks in a food processor fitted with the steel blade. (Do not overfill the processor.) Chop fine, using on/off turns; transfer to a large bowl. Repeat with the remaining cabbage; do not wash the bowl of the food processor. Add the remaining ingredients to the food processor; process until well combined. Pour over the cabbage; cover and refrigerate at least eight hours or overnight.

Diabetic Exchanges
Non-Starchy Vegetables: 2

(What's This?)

Nutrition Facts

Serving Size: 1/2 Cup(s) Makes: 10 Serving(s)

Amount Per Serving Calories: 53 Total Fat: 1g Sugars: 7g Protein: 2g

Cholesterol: 4mg

Sodium: 224mg

Total Carbohyrdates: 10g

Dietary Fiber: 2g