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Tortellini Soup Karen Rago 1 medium onion, chopped 1 garlic clove, minced 2 cans (14-1/2 ounces each) low-sodium chicken broth 8 ounces cheese tortellini 1 can (14-1/2 ounces) no-salt added Italian stewed tomatoes 1 package (10 ounces) frozen chopped spinach, thawed & drained In a large saucepan coated with nonstick cooking spray, saute onion & garlic until tender. Add broth; bring to a boil. Add the tortellini; reduce heat. Simmer for 10 minutes or until tortellini is tender. Stir in tomatoes and spinach; heat through. Yield: 7 servings. Nutritional Analysis: One 1-cup serving equals 147 calories, 186 mg sodium, 14 mg cholesterol, 22 gm carbohydrate, 8 gm protein, 4 gm fat. Diabetic Exchanges:1 starch, 1 vegetable, 1 fat. Low-Fat Fettuccine Andrea Buchmann 12 ounces fettuccine 1 cup low-sodium chicken broth 2 garlic cloves, minced 1 cup quartered mushrooms 1/2 cup thinly sliced green onions 4 ounces fat-free cream cheese, cubed 4 ounces low-fat fully cooked ham, cubed 1 cup quartered cherry tomatoes 1/2 cup grated Parmesan cheese 1/4 teaspoon white pepper Cook the fettuccine according to package directions. In a saucepan over medium heat, bring broth & garlic to a boil. Add mushrooms & onions; reduce heat. Simmer, uncovered, for 3-5 minutes or until the mushrooms are tender. Add cream cheese & ham; cook & stir until cheese is melted. Add tomatoes; heat through. Remove from the heat; stir in Parmesan cheese & pepper. Rince & drain fettuccine; top with the sauce. Yield: 5 servings. Nutritional Analysis: One 1/2-cup serving of sauce (calculated without fettuccine) equals 118 calories, 648 mg sodium, 22 mg cholesterol, 6 gm carbohydrate, 13 gm protein, 5 gm fat. Diabetic Exchanges:1-1/2 lean meat, 1 vegetable. Festive Pork Marilyn Paradis 1 pork tenderloin (3/4 pound), trimmed 1 tablespoon olive or vegetable oil 1/2 cup low-sodium beef broth, divided 2 tablespoons dried cranberries 1-1/2 teaspoons Dijon mustard 1 tablespoon orange juice concentrate 1 teaspoon cornstarch Cut tenderloin into 12 slices; flatten to 1/4-in. thickness. Brown in oil in a skillet over medium heat. Add 1/4 cup of beef broth; cover & simmer for 5-10 minutes or until meat is no longer pink. Remove meat to a serving dish & keep warm. Add cranberries, mustard & remaining broth to skillet. Combine orange juice concentrate & cornstarch until smooth; gradually add to broth mixture, stirring constantly. Bring to a boil; cook & stir for 1-2 minutes. Pour over pork. Yield: 4 servings. Nutritional Analysis: One serving equals 162 calories, 92 mg sodium, 50 mg cholesterol, 5 gm carbohydrate, 19 gm protein, 7 gm fat. Diabetic Exchanges: 3 lean meat, 1/2 fruit. Oven Fish 'N' Chips Janice Mitchell 2 tablespoons olive or vegetable oil 1/4 teaspoon pepper 4 medium baking potatoes(1 pound), peeled FISH: 1/3 cup all-purpose flour 1/4 teaspoon pepper Egg substitute equivalent to 1 egg 2 tablepoons water 2/3 cup crushed cornflakes 1 tablespoon grated Parmesan cheese 1/8 teaspoon cayenne pepper 1 pound frozen haddock fillets, thawed Tartar sauce, optional In a medium bowl, combine oil & pepper. Cut potatoes lengthwise into 1/2 in. strips. Add to oil mixture; toss to coat. Place on a 15-in. x 10-in. x 1-in. baking pan that has been coated with nonstick cooking spray. Bake, uncover, at 425° for 25-30 minutes or until golden brown & crisp. Meanwhile, combine flour & pepper in a shallow dish. In a second dish, beat egg substitute & water. In a third dish, combine cornflakes, cheese & cayenne. Dredge fish in flour, then dip in egg mixture & coat with crumb mixture. Place on a baking sheet that has been coated with nonstick cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Serve with chips & tartar sauce if desired. Yield: 4 servings. Nutritional Analysis for fish: One 4-ounce serving (calculated without tartar sauce) equals 243 calories, 328 mg sodium, 67 mg cholesterol, 28 gm carhoydrate, 27 gm protein, 2 gm fat. Diabetic Exchanges: 3 very lean meat, 2 starch. Nutritional Analysis for chips One 4-ounce serving equals 137 calories, 4 mg sodium, 0 cholesterol, 18 gm carbohydrate, 2 gm protein, 7 gm fat. Diabetic Exchanges: 1-1/2 fat, 1 starch. Tender Turkey Burgers Sherry Hulsman 2/3 cup soft whole wheat bread crumbs 1/2 cup finely chopped celery 1/4 cup finely chopped onion Egg substitute equivalent to 1 egg 1 tablespoon minced fresh parsley 1 teaspoon Worcestershire sauce 1 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon pepper 1-1/4 pounds ground turkey breast 6 whole wheat hamburger buns, split In a bowl, combine the first nine ingredients. Add turkey & mix well. Shape into six patties. Pan-fry, grill or broil until no longer pink. Serve on buns. Yield: 6 servings. Nutritional Analysis: One burger (calculated without bun) equals 163 calories, 398 mg sodium, 47 mg cholesterol, 10 gm carbohydrate, 26 gm protein, 2 gm fat. Diabetic Exchanges: 3 very lean meat, 1/2 starch, 1/2 vegetable. Italian Flank Steak Walajean Saglett 2 envelopes (.7 ounce each) fat-free Italian salad dressing mix 2 tablesppons vegetable oil 1 tablespoon lemon juice 1 flank steak (1 pound) Combine saldad dressing mix, oil & lemon jucie. Brush onto both sides of steak; place in a shollow dish. cover & refrigerate several hours or overnight. Grill over hot coals for 4 minutes per side for medium, 5 minutes per side for medium-well or until desired doneness is reached. Yield: 4 servings. Nutritional Analysis: One serving equals 267 calories, 793 mg sodium, 59 mg cholesterol, 8 gm carbohydrate, 24 gm protein, 16 gm fat. Diabetic Exchanges: 3 meat, 1/2 starch. Herbed Chicken & Rice Cindy Reams 1/2 pound boneless skinless chicken breasts, cut into 1-inch strips 1 tablespoon butter or stick margarine 2 large carrots, shredded 1 small onion, chopped 2 cups water 1/4 teaspoon dried marjoram 1/4 teaspoon dried thyme 1/8 teaspoon dried rosemary, crushed 1/8 teaspoon rubbed sage 2 cups instant rice 1/2 cup chopped walnuts In a skillet, saute the chicken in butter for 3-4 minutes. Add the carrots & onion; saute until tender. Add water & seasonings; bring to a boil. Stir in the rice. Cover & remove from the heat; let stand for 5 minutes. Sprinkle with walnuts. Ready in 30 minutes or less. Yield: 5 servings. Nutritional Analysis: One serving equals 299 calories, 66 mg sodium, 31 mg cholesterol, 35 gm carbohydrate, 16 gm protein, 11 gm fat. Diabetic Exchanges: 1 meat, 2 starch,1 vegetable, 1 fat.  Lemon Broccoli Pasta Margaret Fuhrman 2 cans (14-1/2 ounces each) chicken broth 1 teaspoon lemon juice 1 teaspoon grated lemon peel 1/4 teaspoon garlic powder 1/4 teaspoon pepper 6 ounces uncooked angel hair pasta 3 cups broccoli florets 3/4 cup reduced fat sour cream 2 tablespoons grated Parmesan cheese In a saucepan, combine the broth, lemon juice & peel, garlic powder & pepper. Bring to a boil. Add pasta & broccoli. Reduce heat; simmer, uncovered, for 3-4 minutes or until pasta is tender. Drain; stir in sour cream. Sprinkle with cheese. Yield: 4 servings. Nutritional Analysis: One 1-cup serving (prepared with reduced-fat sour cream) equals 238 calories, 393 mg sodium, 17 mg cholesterol, 30 gm carbohydrate, 16 gm protein, 6 gm fat. Diabetic Exchanges: 1 meat, 1-1/2 starch, 1 vegetable. Broiled Orange Roughy Judy Bernacki 1-1/2 pounds fresh or frozen orange roughy, red snapper or haddock fillets, thawed 1 teaspoon garlic powder 1/4 cup butter or stick margarine, melted 1/4 cup lemon juice 1/4 cup soy sauce Paprika Place fillets in a shallow dish; sprinkle with garlic powder. Combine butter, lemon juice & soy sauce; pour over fish & turn. Marinate for 10 minutes. Drain & discard marnade. Place fillets on a broiler pan. Broil 3-4 in. from the heat for 10 minutes or or until fish flakes easily with a fork, turning once. sprinkle with paprika. Yield: 4 servings. Nutritional Analysis: One serving (prepared with ornage roughy & reduced-sodium soy sauce) equals 189 calories, 489 mg sodium, 50 mg cholesterol, 5 gm carbohydrate, 26 gm protein, 7 gm fat. Diabetic Exchanges: 4 very lean meat, 1 fat. Dijon Pork Chops Chris Rentmeister 3 tablespoons Dijon mustard 6 boneless pork loin chops (1-1/2 pounds & 3/4 inch thick) 1/3 cup seasoned bread crumbs Dash pepper Spread mustard on both sides of pork chops. Place in a greased shallow 2-qt. baking dish. Combine crumbs & pepper; press onto top & sides of chops. Bake, uncovered, at 375° for 20-25 minutes or until meat juices run clear & topping is lightly browned. Yield: 6 servings. Nutritional Analysis: One serving equals 179 calories, 424 mg sodium, 72 mg cholesterol, 6 gm carbohydrate, 25 gm protein, 6 gm fat. Diabetic Exchanges: 3 lean meat. Polynesian Sausage Supper Laura McCarthy 1 pound fully cooked smoked sausage, cut into 1/2-inch slices 1 medium onion, chopped 1 medium green pepper, cut into 1-inch chunks 1 can (14-1/2 ounces) diced tomatoes, undrained 1/2 cup beef broth 1 tablespoon brown sugar 1/4 teaspoon garlic powder 1/4 teaspoon pepper 1 can (20 ounces) unsweetened pineapple chunks 2 tablespoons cornstarch Hot cooked rice In a skillet, cook the sausage, onion & green pepper until the sausage is lightly browned; drain. Add tomatoes, broth, brown sugar, garlic powder & pepper. Drain pineapple, reserving juice. Stir pineapple into sausage mixture. Bring to a boil; cook, uncovered, for 5 minutes. Combine cornstarch & reserved pineapple juice until smooth; gradually add to sausage mixture. Bring to a boil; cook & stir for 2 minutes or until thickened. Serve over rice. Yield:6 servings. Nutritional Analysis:One 1 cup serving (prepared with reduced-fat turkey sausage; calculated without rice) equals 201 calories, 851 mg sodium, 48 cholesterol, 22 gm carbohydrate, 13 gm protein, 7 gm fat (2 gm saturated fat). Diabetic Exchanges: 2 lean meat, 1 vegeatable, 1 fruit. Baked Omelet Bill Tucker 2 cups (8 ounces) shredded Monterey Jack cheese 1 medium green pepper, chopped 1 can (4 ounces) chopped green chilies 1 can (4 ounces) mushroom stems & pieces, drained or 1 cup sliced fresh mushrooms 1 medium onion, chopped 1/2 cup cubed fully cooked ham 12 eggs or 3 cups egg substitute 1/2 cup milk 1 teaspoon hot pepper sauce 1/4 teaspoon salt Dash pepper In a greased 13-in. x 9-in. x 2-in. baking dish, layer half of the cheese, green pepper, chilies, mushrooms, onion & ham. Repeat layers. In a bowl, beat the eggs, milk, hot pepper sauce, salt & pepper; pour over vegetable mixture. Bake, uncovered at 350° for 25-30 minutes or until a knife inserted near the center comes out clean. Yield:8 servings. Nutritional Analysis:One serving (prepared with reduced-fat cheese, fresh mushrooms, lean hame & egg substitue) equals 193 calories, 644 mg sodium, 25 cholesterol, 5 gm carbohydrate, 23 gm protein, 9 gm fat (4 gm saturated fat). Diabetic Exchanges: 3 lean meat, 1 vegetable. Fabulous Beef Fajitas Lorna Nault 1/2 cup prepared Italian salad dressing, divided 1/2 teaspoon chili powder 1 pound boneless beef sirloin steak, cut into 1/4-inch strips 1 medium sweet red pepper, sliced 1 medium green pepper, sliced 1 medium onion, sliced & separated into rings 6 flour tortillas (8 inches), warmed In a large resealable plastic bag, combine 1/4 cup salad dressing & chili powder; add steak. Seal & turn to coat; refrigerate for 30 minutes. In a skillet, saute peppers & onion in remaining salsa dressing until crisp-tender. Remove & keep warm. Drain steak, discarding marinade. In the skillet, saute steak for 6-8 minutes or until no longer pink. Return vegetables to pan; heat through. Spoon meat & vegetables down the center of tortillas; fold in sides. Yield:6 servings. Nutritional Analysis:One serving (prepared with fat-free Italian dressing) equals 289 calories, 584 mg sodium, 45 cholesterol, 33 gm carbohydrate, 22 gm protein, 8 gm fat (2 gm saturated fat). Diabetic Exchanges:3 lean meat, 1-1/2 starch Chicken Salad Pockets Donna Poole 1 medium cucumber, seeded & choppped 1 medium tomato, seeded & chopped 3 green onions, thinly sliced 1/4 cup lemon juice 3 tablespoons canola oil 2 garlic cloves, minced 1 teaspoon sugar 1/2 to 1 teaspoon dried basil 2 cups shredded red leaf lettuce or romaine 4 pita breads (6 inches), halved In a bowl, combine the chicken, cucumber, tomato & onions. In a small bowl, combine lemon juice, oil, garlic, sugar & basil; mix well. Pour over chicken & basil; mix well. Pour over chicken mixture & toss to coat. Cover & refrigerate for 2 hours. Just before serving, add lettuce & toss to coat. Spoon about 1/2 cup into each pita half. Yield:4 servings. Nutritional Analysis:One serving (two filled pita halves) equals 406 calories, 380 mg sodium, 60 cholesterol, 41 gm carbohydrate, 29 gm protein, 14 gm fat (2 gm saturated fat). Diabetic Exchanges:3 very lean meat, 2 vegetable, 2 starch, 2 fat. Crab Rice Primavera Michelle Armistead 1-1/2 cups frozen vegetable blend (brocoli, red pepper, onions & mushrooms) 1/4 cup water 1-1/2 cups milk 1/2 cup grated Parmesan cheese 2 tablespoons butter or stick margarine 1 teaspoon dried basil 1/2 teaspoon garlic powder 3/4 pound flaked imitation crabmeat 1-1/2 cups uncooked instant rice In a large saucepan, bring vegetables & water to a boil. Reduce heat; cover & simmer for 3 minutes. Stir in milk, Parmesan cheese, butter, basil, garlic powder & crab. Bring to a boil. Stir in rice. Remove from the heat; cover & let stand for 5 minutes. Fluff with a fork. Serve immediately. Yield:5 servings. Nutritional Analysis:One 1-cup serving (prepared with fat-free milk) equals 325 calories, 483 mg sodium, 55 cholesterol, 41 gm carbohydrate, 19 gm protein, 9 gm fat (5 gm saturated fat). Diabetic Exchanges:2 starch, 2 lean meat, 1 vegetable, 1/2 fat. Meaty Zucchini Stew Phyllis Bertin 1 pound ground beef 1 pound bulk pork sausage 2 cans (14-1/2 ounces each) diced tomatoes 2 medium green peppers, cut into 1/2-inch pieces 2 cups thinly sliced celery 1 cup chopped onion 6 medium zucchini, halved & cut into 1/2-inch slices 1 cup tomato juice 1 teaspoon salt 1 teaspoon Italian seasoning 1 teaspoon dried oregano Grated Parmesan cheese, optional In a Dutch oven or large saucepan over medium heat, cook beef & sausage until no longer pink; drain & set aside. Drain tomatoes, reserving the juice; set tomatoes aside. In the same pan, combine the peppers, celery, onion & reserved juice. Cover & cook over medium heat for 10 minutes. Add the meat, tomatoes, zucchini, tomato juice & seasonings. Cover & cook for 15 minutes or until zucchini is tender, stirring occasionally. Garnish with cheese if desired. Yield:12 servings. Nutritional Analysis:One 1-cup serving (prepared with lean ground beef & turkey sausage; calculated without Parmesan cheese) equals 175 calories, 630 mg sodium, 45 cholesterol, 10 gm carbohydrate, 17 gm protein, 8 gm fat (3 gm saturated fat). Diabetic Exchanges:2 lean meat, 2 vegetable. Classic Crunchy Chicken Barbara Wagener 1 can (10-3/4 ounces) condesed cream of chicken soup, undiluted 1 can (10 ounces) chunk white chicken, drained (or may substitute 2 cups cubed cooked chicken) 1 can (8 ounces) sliced water chestnuts, drained 2 cups cooked wild rice 3/4 cup milk 2 to 4 tablespoons slivered almonds 1/2 teaspoon dried thyme 1/4 teaspoon pepper 1/2 cup french-fried onions, optional In a bowl, combine the rfirst eight engredients; mix well. Pour into a greased shallow 1-1/2-qt. baking dish. Cover & bake at 350° for 30 minutes. Uncover; top with onions. Bake 5-10 minutes longer or until bubly. Yield:4 servings. Nutritional Analysis:One 1-cup serving (prepared with reduced-fat soup & 2 tablespoons almonds & without onions) equals 276 calories, 615 mg sodium, 38 cholesterol, 36 gm carbohydrate, 21 gm protein, 5 gm fat (1 gm saturated fat). Diabetic Exchanges:2 starch, 2 lean meat, 1 vegetable.  Good for you Salads Sugar free & Low Carb Desserts Appetizers & Side Dishes Healthy Breads Yummy Soups Check back often for new recipes
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