ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat reducedsodium condensed cream of chicken soup 1 ½ Cups fat-free milk 1 (16 Ounce) package frozen italian blend vegetables 1 Cup shredded reduced-fat cheddar cheese 2 Tablespoons minced fresh parsley 1 ¼ Teaspoon dried thyme 1 Teaspoon salt ⅔ Cup crushed cornflakes 1 Hour 1. Preheat the oven to 350 F. Serves 8 2. Cook pasta according to package directions. 3. Meanwhile, in a nonstick skillet, sauté onion, celery, and garlic in oil until tender. 4. Drain pasta; place in a large bowl. 5. Add the onion mixture, chicken, soup, milk, frozen vegetables, cheese, parsley, thyme, and salt to bowl; mix. 6. Pour into a 13x9 baking dish coated with nonstick cooking spray. Cover and bake for 25 minutes. Sprinkle with cornflakes; spritz with cooking spray. Bake, uncovered, 10-15 minutes longer or until heated through. Per 1⅓ cup serving Calories: 341 Total Fat: 7 g Sat: 3 g Protein: 28 g Carb: 40 g Fiber: 3 g Cholesterol: 56 mg Sodium: 698 mg Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable 12-Ounce box tricolor rotini 1 Small onion Small bundle of celery Olive oil Chicken breast 1 Can, reduced fat condensed cream of chicken soup Fat free milk 1 (16 Ounce) package, frozen italian blend vegetables Reduced fat cheddar cheese Fresh parsley Thyme Salt Cornflakes
FRENCH BREAD CHEESEBURGERS ¾ Pound lean ground beef (90% lean) 1 Small onion, chopped 1 Medium green pepper, chopped 2 Garlic cloves, minced 2 Tablespoons all-purpose flour 2 Tablespoons dijon mustard 1 Tablespoon ketchup 1 Tube (11 ounces) refrigerated crusty french loaf 4 Slices (1 oz. Each) reduced fat american cheese 1 Egg white, lightly beaten 3 Tablespoons shredded parmesan cheese 45 Minutes 1. In a large frying pan, cook the beef, onion and pepper over medium heat until meat is no longer pink. 2. Add garlic; cook 1 minute longer. Stir in the flour, mustard and ketchup; set aside. 3. Unroll the bread dough starting at the seam. 4. Form dough into a 14x12 inch rectangle. Spoon meat mixture lengthwise down the center of the dough; top with cheese slices. 5. Bring long sides of dough to the center over filling; pinching the seam to seal. 6. Place the filled dough seam side down on a baking sheet coated with cooking spray. 7. Brush with egg white. Sprinkle with Parmesan cheese. 8. With a sharp knife, cut diagonal slits in top of loaf. Bake at 350 for 25 minutes or until golden brown. Per 1 slice Calories: 415 Total Fat: 10.5 g Sat: 4.5 g Protein: 32 g Carb: 43 g Fiber: 2 g Cholesterol: 49 mg Sodium: 975 mg 1 Pound, lean ground beef (90 percent) 1 Small onion 1 Medium green pepper Minced garlic (or 2 garlic cloves) Flour Dijon mustard Ketchup Refrigerated crusty french loaf Reduced fat american cheese Egg white Shredded parmesan cheese
SPRING SALAD 2 Medium tomatoes, seeded and chopped 2 Cups thinly sliced radishes 1 Large cucumber, quartered, seeded, and chopped ½ Cup white vinegar ½ Cup water Sugar substitute equivalent to ½ cup sugar ½ Teaspoon salt ¼ Teaspoon pepper 20 Minutes 1. In a large bowl, combine the tomatoes, radishes, and cucumber. Serves 6 2. In a small bowl, whisk together remaining ingredients until sugar substitute is dissolved (mixture will foam up slightly). Pour over vegetable mixture; toss to coat evenly. Cover and refrigerate for at least 1 hour. Serve with a slotted spoon. Per ¾ cup serving Calories: 44 Total Fat: 0 g Sat: 0 g Protein: 1 g Carb: 10 g Fiber: 1 g Cholesterol: 0 mg Sodium: 208 mg Diabetic Exchanges: 2 vegetable Medium tomatoes Radishes Large cucumber White vinegar Sugar Salt Pepper
ORIENTAL STEAK STIR-FRY 1 Tablespoon cornstarch 1 Teaspoon reduced sodium beef bouillon granules 1 Cup cold water ¼ Cup reduced sodium soy sauce ⅛ Teaspoon pepper 10 Ounces beef top sirloin steak 1 Medium green pepper, thinly sliced 1 Medium onion, thinly sliced 1 Garlic clove, minced 2 Teaspoons canola oil 2 Medium tomatoes, cut into halved then cut into quarters 1 Can (8 ounces) sliced water chestnuts, drained 4 Cups hot cooked rice 30 Minutes 1. In a large bowl, combine the cornstarch, bouillon, water, soy sauce and pepper, whisking until smooth; set aside. 2. Cut steak thinly across the grain, then cut slices in half; set aside. 3. In a nonstick frying pan or wok, stir fry green pepper, onion and garlic in oil for 4 minutes. Remove and set aside. 4. Add the steak to the pan; stir fry for 4 to 6 minutes, or until no longer pink. 5. Stir cornstarch mixture and add to pan. Bring to a boil; cook and stir for 1 minute or until thickened. 6. Add the tomatoes, water chestnuts and the green pepper mixture; cook and stir until heated through. 7. Serve with rice. Per serving (1½ cups meat mixture with 1 cup rice) Calories: 469 Total Fat: 15 g Sat: 5 g Protein: 21 g Carb: 62 g Fiber: 5 g Cholesterol: 46 mg Sodium: 678 mg Cornstarch Beef bouillon Reduced sodium soy sauce Pepper Beef tip sirloin steak (10 ounces) Medium green pepper Medium onion Minced garlic (equivalent of one clove) Medium tomatoes (two) Waterchesnuts (1 can) Cooked rice
QUICK AND EASY OLD-FASHIONED BREADED PORK CHOPS 2 Tablespoons all-purpose flour 4 Egg whites 1 Tablespoon worcestershire sauce ⅛ Teaspoon hot pepper sauce ¾ Cup seasoned dry bread crumbs 3 Tablespoons grated parmesan cheese 1. Place flour in a shallow dish. ½ Teaspoon dried thyme 1 Teaspoon salt ½ Teaspoon paprika 6 Boneless pork loin chops (½ inch thick and 4 ounces each) Refrigerated butter-flavored spray 2 Hours Serves 6 2. In another shallow dish, beat the egg whites, Worcestershire sauce, and hot pepper sauce. 3. In a third dish, combine the seasoned bread crumbs, Parmesan cheese, thyme, salt and paprika. 4. Coat pork chops with flour. Dip into egg mixture, then coat with crumb mixture. 5. Place coated pork chops on a plate; cover and refrigerate for 1 hour. 6. After pork chops are chilled, place them in a 13x9 inch baking dish coated with cooking spray. 7. Spritz each pork chop evenly with butter-flavored spray. 8. Bake, uncovered, at 350 F for 25 to 30 minutes or until juices run clear. Per serving Calories: 250 Total Fat: 8 g Sat: 3 g Protein: 29 g Carb: 12 g Fiber:.5 g Cholesterol: 74 mg Sodium: 372 mg All purpose flour Egg whites Worcestershire sauce Hot pepper sauce Dry bread crumbs Parmesan cheese Dried thyme Salt Paprika Boneless pork loin chops (6, ½ inch thick, 4 ounces each) Butter-flavored spray
ONE POT CHEESY TURKEY CHILI MAC 1.3 Pounds lean ground turkey 1 Medium onion, chopped 3 Cloves minced garlic 1 Red bell pepper, chopped 1 Can (10 ounces) tomatoes with green chilies 14.5 ounce Can pink or red beans, drained 8 ounces Tomato sauce 1/2 Can fat-free refried beans (8 ounces) 1 Can (15 ounces) reduced sodium chicken broth 1 3/4 Cups water 8-ounce Shell macaroni 3/4 Cup part-skim shredded sharp cheddar cheese 2 Tablespoon fresh cilantro, chopped 2 Tablespoon chopped scallions 1 Package of Taco Seasoning 35 Minutes Serves 8 1. Heat a large Dutch oven or pot with a fitted lid over medium-high heat and spray with oil, brown the turkey breaking it up with a wooden spoon as it cooks. When cooked through, add the onions, garlic, pepper and taco seasoning; cook 2-3 minutes. 2. Add the canned tomatoes, beans, tomato sauce, refried beans, chicken broth and water. Bring to a boil, cover and simmer about 15 minutes. Adjust salt to taste 3. Stir in the uncooked pasta and simmer uncovered over medium heat until al dente, about 6 minutes or according to package directions. 4. Remove the pot from heat and top with the cheese, cover and let sit for about 2-3 minutes, until the cheese melts. 5. Serve immediately garnished with fresh cilantro and scallions. Per serving: 1 generous cup Calories: 341 Total Fat: 9 g Protein: 24 g Carb: 40 g Fiber: 8.5 g Sugar: 4 g Cholesterol: 60 mg Sodium: 893 mg 1 Package Taco seasoning 1.3 Pound Ground turkey (Lean) 1 medium Onion Garlic (3 cloves) 1 Red Bell Pepper 1 Can tomatoes with green chilies (10 oz.) 1 can pink or red beans (14.5 oz.) 1 can tomato sauce (8 oz.) 1 Can fat-free refried beans (8 oz.) 1 can reduced sodium chicken broth (15 oz.) 1 package of shell macaroni Part-skim shredded sharp cheddar cheese Cilantro Scallions
GRILLED CHICKEN AND VEGGIE QUESADILLAS 1 ½ Teaspoons paprika ½ Teaspoon garlic powder ½ Teaspoon dried oregano ½ Teaspoon ground cumin ¼ Teaspoon kosher salt ¼ Teaspoon freshly ground black pepper 2 6oz. skinless, boneless chicken breast halves 1 Small onion, cut into ½ inch thick slices 1 Small orange bell pepper, cut into ½ inch thick wedges Cooking spray 3 oz. (about 3/4 cup) shredded Monterey Jack cheese, shredded 4 Flour tortillas (6 in.) ¼ Cup reduced-fat sour cream 40 Minutes 1. Combine paprika, garlic powder, oregano, cumin, salt, and black pepper in a small bowl. Rub paprika mixture evenly over chicken; let stand 10 minutes. 2. After preheating grill to medium-high heat, arrange chicken, onion, and bell pepper on grill rack coated with cooking spray. Cook vegetables 4 minutes on each side or until tender. Cook chicken 6 minutes on each side or until done. Remove chicken and vegetables from grill; coarsely chop vegetables. Let chicken stand 5 minutes; thinly slice chicken. 3. Sprinkle about 3 tablespoons cheese over half of each tortilla; divide vegetables and chicken evenly over cheese. Fold each tortilla in half over filling; lightly coat tortillas with cooking spray. 4. Heat a large nonstick skillet over medium heat. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until cheese melts and tortillas are lightly browned. Repeat procedure with remaining 2 quesadillas. Cut each quesadilla into 2 wedges; serve with sour cream. Per serving: 2 quesadilla wedges and 1 Tablespoon of sour cream Calories: 310 Fat: 13 g Saturated Fat: 6.1 g Protein: 26.8 g Carb: 20.4 g Fiber: 1.9 g Cholesterol: 79 Paprika Garlic powder Dried oregano Cumin Salt / Pepper 2 Skinless boneless chicken breast halves (6 oz.) 1 Small onion 1 Small orange bell pepper Cooking pray Shredded monterey jack cheese Flour tortillas (6-inch) Reduced-fat sour cream
CINNAMON-APPLE PORK CHOPS 2 Tablespoons reduced-fat butter, divided 4 4-ounce Boneless pork loin chops 3 Tablespoons brown sugar 1 Teaspoon ground cinnamon ½ Teaspoon ground nutmeg ¼ Teaspoon salt 4 Medium tart apples, thinly sliced 2 Tablespoons chopped pecans 25 Minutes 1. In a large skillet, heat 1 tablespoon butter over medium heat. 2. Add pork chops; cook 4-5 minutes on each side or until a thermometer reads 145. 3. As chops are cooking, mix together brown sugar, cinnamon, nutmeg, and salt in a small bowl. 4. Remove chops from skillet and keep warm. Add apples, pecans, brown sugar mixture and remaining butter to pan; cook and stir until apples are tender. 5. Pour apple mixture over chops and serve. Per serving: 1 pork chop with 2/3 cup apple mixture Calories: 316 Total Fat: 12g Sat. Fat: 4g Protein: 22g Carb: 31g Cholesterol: 62mg Sodium: 292mg Fiber: 4g Reduced fat butter 4 Boneless pork loin chops (4 ounces Brown sugar Ground cinnamon Ground nutmeg Salt 4 Medium tart apples Chopped pecans
STUFFED TURKEY BURGERS 1 ¼ Pounds lean ground turkey breast ½ Cup chopped roasted red peppers, divided ½ Cup shredded part-skim mozzarella cheese, divided ¼ Teaspoon salt Fresh ground black pepper 45 Minutes 1. Divide turkey into 4 equal sized rounds. Make 2 equal sized patties out of each round so you have 8 patties total. 2. Sprinkle 4 of the patties with 2 tablespoons each of roasted red peppers and cheese, and top with remaining patties working the turkey around the edges to seal burgers closed. Season with salt and a few grinds of pepper. 3. Grill or broil until cooked through, about 5 minutes per side. Per serving: 1 Burger Calories: 199 Total Fat: 5g Sat. Fat: 2g Protein: 39g Sugar: 1g Carb: 2g Cholesterol: 64mg Sodium: 75mg 1 ¼ Pounds lean ground turkey breast ½ Cup chopped roasted red peppers ½ Cup shredded part-skim mozzarella cheese Salt / Pepper
THE CHEESEBURGER SALAD 12 ounces lean ground sirloin (90% lean) ½ Teaspoon freshly ground black pepper ¼ Teaspoon salt Cooking spray 1 Large red onion (peel and cut horizontally into ¼ -inch slices) 10-ounce package chopped romaine hearts 1½ Cups chopped tomato 3 ounces (¾ cup) 2% reduced-fat cheddar cheese, shredded 1/3 Cup canola mayonnaise ¼ Cup unsalted ketchup 2 Tablespoons water 1 ½ ounces reduced-fat kettle-cooked potato chips 30 Minutes 1. Shape beef into 2 (1-inch-thick) patties; sprinkle with pepper and salt. Heat a skillet over medium-high heat. Coat pan with cooking spray. Add patties; cook 3 to 4 minutes on each side. 2. Add onion to pan; cook 5 to 6 minutes on each side; separate into rings. Cut burgers into bite-sized pieces. Divide romaine, burgers, onion, tomato, and cheese among 4 bowls. 3. Combine mayonnaise, ketchup, and 2 tablespoons water in a small bowl, stirring with a whisk; drizzle evenly over salads. Lightly crush potato chips with your hands; sprinkle evenly over salads. Per serving: 3 cups of salad and 2 ½ Tablespoons of dressing Calories: 352 Total Fat: 17.8 g Sat: 4.6 g Protein: 25 g Carb: 22 g Fiber: 3 g Cholesterol: 60 mg Sodium: 547 mg 90% Lean ground sirloin (12 ounces) Freshly ground black pepper Salt Cooking spray Large red onion (1) Package chopped romaine hearts (10 ounces) Chopped tomato 2% Reduced-fat shredded cheddar cheese Medium tomatoes (2) Canola mayonnaise Unsalted ketchup Reduced-fat kettle-cooked potato chips