Recipes

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These are some fun and appetizing Recipes that you can try at home:

Appetizers:

Baked Plantains
This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Preparation time: 5 minutes
Baking time: 45 minutes

What you need:
2 large, ripe plantains (skin totally blackened)
Preheat oven to 350°F. Wash and dry plantains. Trim off both ends of each plantain. Make a slit in the peel of the plantain lengthwise. Place on a baking sheet and bake for approximately 45 minutes (turning over halfway through the baking), until plantain flesh is tender. Slice each plantain into 3 equal-sized pieces and serve in skin.

Yield: 6 servings
Serving Size: 1/3 plantain

Nutrition Facts
Per Serving:
Calories: 73
Carbohydrate: 19 g
Protein: 1 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 2 mg
Fiber: 1 g
Exchanges per serving: 1 starch
Carbohydrate choices: 1

Blueberry Bliss
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Preparation time: 10 minutes

What you need:
2 cups chilled, fresh blueberries (do not substitute unsweetened, frozen blueberries)
1/4 cup sugar-free, maple-flavored syrup
2 teaspoons freshly grated orange or grapefruit zest
1/2 cup nonfat, no-sugar-added vanilla yogurt

Place blueberries in a serving bowl. Add syrup and orange or grapefruit zest. Gently toss to coat blueberries. Fold in yogurt and serve right away.

Yield: 2 1/2 cups
Serving Size: 1/2 cup

Nutrition Facts
Per Serving:
Calories: 57
Carbohydrate: 12 g
Protein: 1 g
Fat: <1 g
Saturated fat: 0
Sodium: 43 mg
Fiber: 2 g
Exchanges per serving: 1 fruit
Carbohydrate choices: 1

Breakfast:

Apricot, Oat, and Wheat Germ Waffles
This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Preparation time: 15 minutes

What you need:
Nonstick cooking spray
1/2 cup oat bran
1/2 cup wheat germ
1/2 cup all-purpose flour
2 teaspoons baking powder
2 teaspoons packed brown sugar
1 cup fat-free milk
1 egg
1 tablespoon vegetable oil
1/2 cup finely chopped, unsweetened dried apricots

Spray waffle iron with nonstick cooking spray and preheat it. In a mixing bowl, combine oat bran, wheat germ, flour, baking powder, and brown sugar. Add milk, egg, and vegetable oil and stir until mixture is smooth. Stir in dried apricots. Measure 1/4 cup batter for each 4-inch waffle. Cook waffles according to waffle machine manufacturer’s directions until they are golden brown. Serve immediately.

Yield: 8 four-inch waffles
Serving Size: 1 waffle

Nutrition Facts
Per Serving:
Calories: 131
Carbohydrate: 20 g
Protein: 6 g
Fat: 4 g
Saturated fat: 1 g
Sodium: 146 mg
Fiber: 2 g
Exchanges per serving: 1 1/2 starch, 1/2 fat
Carbohydrate choices: 1 1/2

Overnight baked stuffed French toast
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Preparation time: 15 minutes
Chilling time: 8 hours
Standing time: 15 minutes
Baking time: 1 hour

What you need:
Cooking spray
1 loaf (16 ounces) French bread, cut into 20 slices
1 block (8 ounces) fat-free cream cheese, cut into 1/4-inch-thick slices
3 cups liquid egg substitute
2 cups skim milk
1 teaspoon vanilla extract
1/3 cup sugar-free, maple-flavored syrup
1/4 teaspoon cinnamon

Coat a 9" x 13" baking dish with cooking spray. Layer 10 slices of bread in the bottom of the baking dish (you may need to cut some slices to fit). Top evenly with cream cheese slices, then remaining bread slices.

In a large bowl, whisk together egg substitute, milk, vanilla extract, syrup, and cinnamon. Pour over bread, coating all the bread. Cover with plastic wrap and refrigerate overnight, or 8 hours. Remove from the refrigerator and let stand at room temperature 15 minutes while oven preheats to 350ºF. Bake 1 hour, or until all liquid is absorbed and the French toast is set in the center. When the top begins to brown slightly, lay a sheet of aluminum foil over the baking dish.

Cut into 12 pieces and serve with Rise-n-shine raspberry syrup (Refer to dressings and sauces).

Yield: 12 servings
Serving Size: 1 slice (approximately 3 inches x 3.25 inches)

Nutrition Facts
Per Serving:
Calories: 183
Carbohydrate: 24 g
Protein: 15 g
Fat: 3 g
Saturated fat: 1 g
Sodium: 486 mg
Fiber: 1 g
Exchanges per serving: 1 1/2 starch, 1 lean meat
Carbohydrate choices: 2

Lunch Dishes:

Shrimp Po'boy
This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Preparation time: 20 minutes

What you need:

1 loaf French bread, about 24 inches long and 2 1/2 inches wide
2 cups shredded iceberg lettuce
2 medium tomatoes, thinly sliced
8 ounces cooked shrimp, chilled

Cajun remoulade:
4 tablespoons fat-free mayonnaise
1/2 tablespoon Creole or Dijon mustard
1/2 tablespoon sweet pickle relish
1 hard-boiled egg, diced
2 tablespoons minced onion
2 tablespoons chopped fresh parsley
1/2 teaspoon Worcestershire sauce
1/2 teaspoon salt-free Creole seasoning

Cut French bread crosswise into four pieces, each about 6 inches long, and split open each section. Prepare Cajun remoulade by mixing mayonnaise, mustard, relish, egg, onion, parsley, Worcestershire sauce, and Creole seasoning together in small mixing bowl. Chill remoulade while assembling sandwich. Place French bread sections on baking sheet and toast in a 375°F oven for 5 minutes. Bread should be crispy, but not browned. Remove from oven and fill each sandwich with 1/2 cup shredded lettuce, 1/4 of the tomato slices, 2 ounces (approximately 1/3 cup) shrimp, and 3 tablespoons Cajun remoulade. Serve immediately.

Yield: 4 large sandwiches
Serving Size: 1 sandwich

Nutrition Facts
Per Serving:
Calories: 372
Carbohydrate: 56 g
Protein: 23 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 899 mg
Fiber: 4 g
Exchanges per serving: 3 starch, 1 vegetable, 1 lean meat
Carbohydrate choices: 4

Barbecue Tofu Sandwiches
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Preparation time: 45 minutes

What you need:

1 package (14 ounces drained weight) extra-firm tofu
Cooking spray
1 tablespoon corn oil
1 medium onion (about 6 ounces), thinly sliced and separated into rings
1 teaspoon (or 1 clove) crushed garlic
1 tablespoon water
1 cup spicy thick barbecue sauce
6 light whole wheat buns
6 slices (1/2 ounce each) provolone cheese
6 slices tomato
1/2 cup mild pickled banana pepper rings

Drain the tofu between paper towels, pressing gently until most of the water is squeezed out. Slice tofu into 12 slices (about 1/4-inch thick). Coat a large nonstick skillet with cooking spray. Add corn oil and warm over medium-high heat. Add tofu slices and cook until golden brown and crisp on both sides; turn once during cooking. Remove tofu and cover to keep it warm. Reduce heat to medium-low, add onions, garlic, and water to the skillet and cook, stirring frequently, until onions are tender. Remove and cover to keep warm. Reduce heat to low, return cooked tofu to the skillet, spoon barbecue sauce over tofu and cook for 10 minutes.
Meanwhile, lightly toast buns. Place 2 slices tofu with barbecue sauce on the bottom half of each bun. Top with a slice of cheese, some of the grilled onions, a slice of tomato, banana pepper rings, and the top half of the bun.

Yield: 6 sandwiches
Serving Size: 1 sandwich

Nutrition Facts
Per Serving:
Calories: 335
Carbohydrate: 44 g
Protein: 15 g
Fat: 11 g
Saturated fat: 3 g
Sodium: 740 mg
Fiber: 6 g
Exchanges per serving: 2 1/2 starch, 1 vegetable, 1 medium-fat meat, 1 fat
Carbohydrate choices: 3

Snacks:

Hot and Spicy Nuts
This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Preparation time: 15–20 minutes

What you need:

1/2 cup whole almonds
1/2 cup pecan halves
1/2 cup walnut halves
1 teaspoon canola oil
1/2 teaspoon cumin
1/2 teaspoon curry powder
1/8 teaspoon cayenne pepper
Dash of white pepper

Preheat oven to 350°F. Toss the nuts with oil in a large bowl. In a small bowl, combine the spices. Add spices to the nuts, stirring until the nuts are covered evenly. Spread the nuts on a baking tray in a single layer. Bake the nuts for 10 to 12 minutes. Remove from oven and cool before serving.

Yield: 1 1/2 cups
Serving Size: 1/4 cup

Nutrition Facts
Per Serving:
Calories: 96
Carbohydrate: 3 g
Protein: 2 g
Fat: 9 g
Saturated fat: <1 g
Sodium: 1 mg
Fiber: 1 g
Exchanges per serving: 2 fat
Carbohydrate choices: 0

Simple Fiber-Up Snack Mix
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Preparation time: 10 minutes

What you need:

1/2 17-ounce box Cracklin’ Oat Bran cereal
1/2 cup mixed dried berries (strawberries, cranberries, cherries, blueberries)
1/2 cup natural pitted dates, chopped
1/3 cup broken walnut pieces

Combine all ingredients in a large, zip-top bag and shake gently to mix. Store in zip-top bag or airtight container. For best quality, eat within 4–5 days (after 4–5 days, cereal softens some from moisture in the fruit).

Yield: 4 3/4 cups
Serving Size: 1/2 cup

Nutrition Facts
Per Serving:
Calories: 190
Carbohydrate: 31 g
Protein: 3 g
Fat: 6 g
Saturated fat: 2 g
Sodium: 78 mg
Fiber: 5 g
Exchanges per serving: 1 starch, 1 fruit, 1 fat
Carbohydrate choices: 2

Soup:

Spinach and Seafood Soup

Total time: 15 min

What you need:

6 cups fat-free chicken broth
12 ounces skinless fish fillet (sole or flounder)
1 cup water
1 tablespoon soy sauce
8 ounces tiny cooked shrimp
½ tablespoon minced ginger
1 cup peeled, sliced cucumber
½ tablespoon minced garlic
8 ounces sliced mushrooms
1-1/2 ounce spaghetti
¼ cup chopped green onions
4 cups chopped spinach leaves

Heat broth, water, soy sauce, ginger, and garlic to boiling in large pan. Break pasta into 1-inch pieces and add to broth mixture; reduce heat and simmer until pasta is done, about 4 minutes.
Slice fish into ½ inch cubes. Add shrimp, fish, cucumber, mushrooms, and green onions to broth; simmer until fish flakes with a fork, about 2 minutes.

Yield: 10
Serving Size: 1 cup

Nutrition Facts
Per Serving:
Calories: 73
Carbohydrate: 6 g
Protein: 11 g
Fat: 1 g
Sodium: 796 mg
Fiber: 1 g
Exchanges per serving: 1 very lean meat, 1 vegetable
Carbohydrate choices: 0

Slow-cooked Southwestern chicken chili
This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Preparation time: 25 minutes

What you need:

1 1/2 medium onions, chopped
3 medium plum tomatoes, chopped
2 cloves garlic, minced
2 cups fat-free, low-sodium chicken broth
2 cups shredded, cooked chicken breast
1 can (15 ounces) kidney beans with liquid
1 can (15 ounces) sweet corn with liquid
1 small can (6 ounces) tomato paste
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon dried oregano
1/2 cup chopped cilantro (optional)

In a slow cooker or Crock-Pot, add all ingredients except cilantro, combine well, and turn on high setting for two hours. Reduce to low setting and cook for additional 5 hours, stirring occasionally, until vegetables are tender. Ladle into soup bowls and garnish each serving with 2 tablespoons chopped cilantro (optional). Serve immediately.

Yield: 8 cups
Serving Size: 1 cup

Nutrition Facts
Per Serving:
Calories: 174
Carbohydrate: 24 g
Protein: 16 g
Fat: 2 g
Saturated fat: 0 g
Sodium: 79 mg
Fiber: 4 g
Exchanges per serving: 1 1/2 starch, 1 1/2 very lean meat
Carbohydrate choices: 1 1/2

Desserts:

Cranberry Ice
Chill time: 3 hours

What you need:

1 can (8-ounce) jellied cranberry sauce
1-2 drops red food coloring
½ cup diet carbonated lemon-lime beverage

Beat cranberry sauce and food coloring in small mixing bowl until smooth. Mix in lemon-lime beverage gradually on low speed. Pour into refrigerator tray; cover and freeze until firm. Remove from freezer; break into chunks in small mixer bowl. Beat until fluffy and smooth. Return to refrigerator tray; cover and freeze until firm.

Yield: 4

Nutrition Facts
Per Serving:
Calories: 90
Carbohydrate: 22 g
Protein: 0 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 31 mg
Fiber: 0 g
Exchanges per serving: 1 ½ fruit
Carbohydrate choices: 1 1/2

Strawberry Yogurt Cookies
Preparation time: 15 min
Total time: 30 min

What you need:

6 ounces non-fat, no sugar added strawberry yogurt
2 eggs
2 tablespoons Sweet N Low®
2 tablespoons granulated fructose

3 tablespoons all-fruit strawberry preserves Red food coloring
2 cups flour
1 teaspoon baking powder
1 tablespoon oil

Preheat oven to 350°. Combine yogurt and eggs, beating until blended. Add sugar substitute, fructose, preserves, and 1 cup of the flour. Beat until smooth. Add remaining flour, baking powder, and food coloring (as desired). Drop by spoonfuls onto cookie sheet. Bake at 350° for 12 to 15 minutes. Cool on rack.

Yield: 35 cookies
Serving Size: 1 cookie

Nutrition Facts
Per Serving:
Calories: 43
Carbohydrate: 8 g
Protein: 1 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 20 mg
Fiber: 0 g
Exchanges per serving: ½ milk
Carbohydrate choices: 1

Strawberry Bread
Note: Best when made a day ahead. Freezes well.

Total time: 1 hr
Preparation time: 15 min

What you need:

2 eggs
½ cup Splenda®
½ cup sugar
½ cup oil
½ of package (3-ounce) sugar-free strawberry gelatin
1 cup fresh (or frozen, thawed) strawberries, mashed
¼ cup finely chopped nuts
1½ cup flour
½ teaspoon baking soda
¾ teaspoon cinnamon

Preheat oven to 350°. Beat eggs; add sugars and oil and beat until light and fluffy. Stir in dry gelatin, strawberries, and nuts; mix well. Add flour, soda, and cinnamon; mix just until blended. Bake at 350° in greased 8 1/2 x 4 1/2 inch loaf pan for 50 minutes or until toothpick inserted in center comes out clean. Cool for 10 minutes before taking out of pan.

Yield: 14

Nutrition Facts
Per Serving:
Calories: 192
Carbohydrate: 21 g
Protein: 4 g
Fat: 10 g
Saturated fat: 0 g
Sodium: 119 mg
Fiber: 0 g
Exchanges per serving: 1½ starch ,2 fat
Carbohydrate choices: 1.5

Salads:

Hearts of Palm Salad
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Preparation time: 15 minutes

What you need:

4 cups red leaf lettuce torn into bite-size pieces
4 cups Boston or Bibb lettuce torn into bite-size pieces
1 cup grape tomatoes (cherry tomatoes can be substituted)
1/2 cup sliced canned hearts of palm
1 cup fat-free herb-seasoned croutons
1 tablespoon pine nuts
1/4 cup plus 2 tablespoons Greek vinaigrette dressing

In a large bowl, combine lettuces, tomatoes, and hearts of palm. Right before serving, add croutons, pine nuts, and dressing; toss to coat.

Yield: 8 cups
Serving Size: 1 cup

Nutrition Facts
Per Serving:
Calories: 90
Carbohydrate: 7 g
Protein: 2 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 230 mg
Fiber: 1 g
Exchanges per serving: 1 1/2 vegetable, 1 fat
Carbohydrate choices: 1/2

Dill Pasta Salad
Total time: 30 min

What you need:

1 pound box rotini pasta
4 Roma tomatoes
3 cups broccoli flowerets
¾ cup fat-free Italian dressing
1.5 tablespoon dried dill (or more to taste)

Bring 5 quarts of water to a boil. Add pasta, stir, and boil uncovered 9 to 11 minutes stirring occasionally. Drain and place in bowl. Chop tomatoes. Add broccoli and tomatoes to pasta. Add dressing and dill. Toss gently.

Yield: 13 cups
Serving Size: 1 cup

Nutrition Facts
Per Serving:
Calories: 150
Carbohydrate: 30 g
Protein: 5 g
Fat: 1 g
Saturated fat: 0 g
Sodium: 197 mg
Fiber: 1 g
Exchanges per serving: 2 starch
Carbohydrate choices: 2

Dressing and Sauces:

Tangy Parmesan-dill yogurt dressing
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Preparation time: 5 minutes
Chilling time: 8 hours

What you need:

1/2 cup nonfat, plain yogurt
1 tablespoon grated Parmesan cheese
2 teaspoons spicy brown mustard
2 drops bottled onion juice
2 pinches dried dill weed

Place all ingredients in a bowl and whisk to combine. Cover and refrigerate overnight to allow flavors to blend. Drizzle dressing over salad greens or chopped raw vegetables or use as a dip for raw vegetables.

Yield: 4 servings
Serving Size: 2 tablespoons

Nutrition Facts
Per Serving:
Calories: 25
Carbohydrate: 3 g
Protein: 2 g
Fat: <1 g
Saturated fat: <1 g
Sodium: 70 mg
Fiber: 0
Exchanges per serving: 1/4 skim milk
Carbohydrate choices: 0

Microwave pineapple chutney
This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Preparation time: 10–15 minutes

What you need:

2 cups diced fresh pineapple (1/2-inch dice)
3/4 cup granulated sugar
1/3 cup golden raisins
1/3 cup white vinegar
1/4 cup minced crystallized ginger
2 tablespoons diced red bell pepper
2 tablespoons minced onion
1 tablespoon lime juice
1 clove garlic, minced
1/4 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper

Stir together ingredients in a 1 1/2-quart, microwave-safe dish. Cook, uncovered, on High for 8 minutes. Remove from microwave oven and stir. Return to oven and cook another 8 minutes. Allow the chutney to cool slightly, cover tightly, and refrigerate. Will keep up to 2 days in the refrigerator.

Yield: 3 1/2 cups
Serving Size: 2 tablespoons

Nutrition Facts
Per Serving:
Calories: 59
Carbohydrate: 15 g
Protein: <1 g
Fat: <1 g
Saturated fat: <1 g
Sodium: 1 mg
Fiber: <1 g
Exchanges per serving: 1 fruit
Carbohydrate choices: 1

Rise-n-shine raspberry syrup
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Preparation time: 20 minutes

What you need:

1 cup plus 1/2 cup cold water
1 package (0.3 ounce) sugar-free raspberry gelatin
12 ounces (about 3 cups) fresh or unsweetened frozen raspberries
1 1/2 tablespoons cornstarch

In a large saucepan, bring 1 cup of water to a boil. Add gelatin and whisk until dissolved. Stir in raspberries. Reduce heat to medium, bring to a simmer, and cook uncovered for 5 minutes.

In a small bowl, combine 1/2 cup of cold water and cornstarch, stirring until cornstarch is dissolved. Add to raspberry mixture. Increase heat to high, bring to a boil, and boil for 1 minute, whisking constantly. Place 1 cup of raspberry mixture in a blender. Cover and process until smooth. Pour fruit puree into a serving container and stir in raspberry mixture. Serve warm over French toast, pancakes, or waffles.

Refrigerate leftovers. Syrup will gel as it cools. Just warm over low heat before serving again.

Yield: 2 1/2 cups syrup (10 servings)
Serving Size: 1/4 cup syrup

Nutrition Facts
Per Serving:
Calories: 19
Carbohydrate: 3 g
Protein: 1 g
Fat: <1 g
Saturated fat: 0
Sodium: 22 mg
Fiber: 2 g
Exchanges per serving: Free
Carbohydrate choices: 0

Vegetables:

Orzo stuffed peppers
This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Preparation time: 25 minutes
Baking time: 45 minutes

What you need:

8 ounces orzo or other small pasta shape
2 teaspoons oil
2 cloves garlic, minced
1 medium onion, chopped
1 celery stalk, diced
1/2 teaspoon thyme
1 tablespoon chopped fresh parsley
1/2 cup grated Parmesan cheese
1 1/2 plus 1/2 cups low-sodium chicken broth
3 ounces reduced-fat provolone cheese, grated and divided in halves
6 red bell peppers
3 teaspoons dry bread crumbs

Preheat oven to 350°F. Prepare pasta according to package directions; drain and set aside. Heat oil in medium saucepan; add garlic, onion, and celery. Cover and cook until vegetables are soft. Remove from heat. Stir in pasta, thyme, parsley, Parmesan cheese, 1/2 cup of the chicken broth, and half of the provolone cheese. Cut tops off the peppers and remove seeds. Cut a small piece off the bottoms so peppers will stand upright. Spoon the pasta mixture into each pepper and set in baking dish. Sprinkle each pepper with 1/2 teaspoon bread crumbs. Sprinkle the remaining half of the provolone on top of the peppers. Pour the remaining 1 1/2 cups of broth around peppers. Bake 45 minutes until lightly browned on top and tender. Serve immediately.

Yield: 6 peppers
Serving Size: 1 pepper

Nutrition Facts
Per Serving:
Calories: 272
Carbohydrate: 38 g
Protein: 14 g
Fat: 7 g
Saturated fat: 3 g
Sodium: 383 mg
Fiber: 3 g
Exchanges per serving: 2 starch, 1 vegetable, 1 meat

Colorful vegetable casserole
This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Preparation time: 15 minutes
Baking time: 1 hour

What you need:

Vegetable cooking spray
1 package (16 ounces) frozen Italian-mix vegetables
1 large green pepper, cut into strips
1 pound baby carrots, halved
1 medium zucchini, unpeeled, cut into 1/2-inch slices
4 medium tomatoes, quartered
1 cup celery, sliced
2 tablespoons butter or margarine
1 1/2 cups chopped onion
2 large cloves garlic, minced
2 teaspoons instant reduced-sodium chicken broth granules
2 tablespoons cooking wine
1/2 teaspoon salt
1/2 teaspoon pepper

Preheat oven to 325°F. Spray a 3-quart casserole or Dutch oven with cooking spray. Spread frozen vegetables in an even layer in the casserole. Follow with layers of green pepper strips, baby carrots, zucchini slices, tomato pieces, and celery. Melt margarine in skillet. Add onion and garlic, sautéing until tender. Stir in broth granules, wine, salt, and pepper. Pour skillet mixture over vegetables. Cover casserole and bake for approximately 1 hour until vegetables are crisp-tender.

Yield: 10 to 12 servings
Serving Size: 1 cup

Nutrition Facts
Per Serving:
Calories: 88
Carbohydrate: 15 g
Protein: 3 g
Fat: 3 g
Saturated fat: <1 g
Sodium: 227 mg
Fiber: 4 g
Exchanges per serving: 2 vegetable, 1/2 fat
Carbohydrate choices: 1

Main Dishes:

Easy Chicken Bundle
Total time: 30 min
Preparation time: 5 min
What you need:
1 (4-ounce) boneless chicken breast, skin removed
½ cup sliced carrots
½ cup broccoli
1 small onion sliced, ¼ inch thick
Pepper, to taste
2 tablespoons water
Cooking spray

Preheat oven to 450°. Spray 12x18 inch sheet of heavy-duty aluminum foil with non-stick cooking spray.

Place chicken breast and vegetables on lower half of foil. Season with pepper (optional). Add water.

Fold upper half of foil over food, meeting bottom edges of foil. Seal edges together making a tight 1/2 inch fold. Fold again. Repeat on sides. Place on cookie sheet and bake 20-25 minutes.

Serving Size: 1

Nutrition Facts
Per Serving:
Calories: 225
Carbohydrate: 8 g
Protein: 37 g
Fat: 4 g
Saturated fat: 0 g
Sodium: 117 mg
Fiber: 3 g
Exchanges per serving: 5 very lean meats, 1 vegetable
Carbohydrate choices: 0

South African yellow rice with raisins
This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California. Preparation time: 25 minutes

What you need:

3 cups water
1 teaspoon sugar
1/4 teaspoon turmeric
1 tablespoon margarine
1 cinnamon stick
1/4 cup yellow raisins
1 slice lemon
1 cup white rice

Bring water to a boil. Add sugar, turmeric, margarine, cinnamon stick, raisins, and lemon slice, stirring well. Add rice and cover. Simmer for approximately 20 minutes, stirring occasionally until all liquid is absorbed and rice is tender. Remove cinnamon stick and lemon slice. Serve immediately.

Yield: 7 servings
Serving Size: 1/2 cup

Nutrition Facts
Per Serving:
Calories: 122
Carbohydrate: 22 g
Protein: 2 g
Fat: 1 g
Saturated fat: 0 g
Sodium: 22 g
Fiber: <1g
Exchanges per serving: 1 1/2 starch
Carbohydrate choices: 1 1/2

Chicken, broccoli, and rice bake
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky. Preparation time: 15 minutes
Baking time: 25–30 minutes

What you need:

Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 3/4 ounces) Campbell's Healthy Request cream of chicken soup
1/4 cup reduced-fat mayonnaise
1/4 cup skim milk
1/8 teaspoon curry powder
1 teaspoon dill
1/2 teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika

Preheat oven to 350°F. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking). Bake uncovered for 25-30 minutes, or until bubbly.

This recipe freezes well. It can be doubled to make a 9" x 13" casserole.

Yield: 4 servings
Serving Size: 1/4 of recipe

Nutrition Facts
Per Serving:
Calories: 244
Carbohydrate: 20 g
Protein: 23 g
Fat: 8 g
Saturated fat: 2 g
Sodium: 382 mg
Fiber: 2 g
Exchanges per serving: 1 starch, 1 vegetable, 2 1/2 lean meat
Carbohydrate choices: 1 1/2

Non Alcoholic Beverages:

Mulled apple cranberry cider
This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Preparation time: 10 minutes
Heating time: 10 minutes

What you need:

2 3/4 cups apple cider
2 cups light cranberry juice cocktail
2 tablespoons lemon juice
1 lemon, quartered
4 coriander seeds
3 whole cloves
1 cinnamon stick

Combine apple cider, cranberry juice cocktail, and lemon juice in a saucepan. Place lemon and spices in a piece of cheesecloth; securely tie ends of cheesecloth together and add to juice mixture. Bring to a boil and reduce heat; simmer, uncovered, for 10 minutes. Remove spice bag and discard. Serve cider warm.

Yield: 4 cups
Serving Size: 2/3 cup

Nutrition Facts
Per Serving:
Calories: 72
Carbohydrate: 19 g
Protein: <1 g
Fat: <1 g
Saturated fat: 0
Sodium: 3 mg
Fiber: <1 g
Exchanges per serving: 1 fruit
Carbohydrate choices: 1

Frosty fruit punch slush
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky. Preparation time: 5 minutes

What you need:

1 cup ice cubes (about 8 or 9), crushed
1/2 teaspoon sugar-free, fruit punch flavor drink mix (use more or less as desired or try other flavors for variety)
1/4 cup cold water

To crush ice with minimal mess, put cubes in a zip-top storage bag, push the air out, and seal the bag. Place the bag on the counter and hit it with a rolling pin or a meat mallet until ice is in small pieces. Put ice into a blender. Sprinkle drink mix over ice and add the water. Cover and blend until smooth and icy; stirring 2-3 times during blending. Serve immediately with a spoon and a straw.

Yield: 3/4 cup
Serving Size: 3/4 cup

Nutrition Facts
Per Serving:
Calories: 7
Carbohydrate: 0
Protein: 0
Fat: 0
Saturated fat: 0
Sodium: 13 mg
Fiber: 0
Exchanges per serving: Free
Carbohydrate choices: 0

Cranberry sparkler
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky. Preparation time: 5 minutes

What you need:

2 quarts light cranberry juice
2 liters diet ginger ale
1 liter club soda
Frozen cranberries for garnish

Combine juice, ginger ale, and club soda in a large punch bowl. Float frozen cranberries in the punch to add a simple icy garnish. Serve at once.

Yield: 5 quarts (20 cups)
Serving Size: 1 cup

Nutrition Facts
Per Serving:
Calories: 16
Carbohydrate: 4 g
Protein: 0 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 41 mg
Fiber: 0 g
Exchanges per serving: Free
Carbohydrate choices: 0

Pink champagne punch
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky. Preparation time: 5 minutes

What you need:

3 cups chilled sugar-free tropical punch (such as tropical-punch-flavored Kool-Aid)
3 cups chilled white cranberry juice drink
3 cups chilled unsweetened pineapple juice
1 bottle (750 ml) chilled pink champagne (or substitute 2 12-ounce cans diet ginger ale)

Place all ingredients in a 1-gallon container or punch bowl and stir to combine. Serve immediately.

Yield: 12 cups
Serving Size: 1 cup

Nutrition Facts
Per Serving:
Calories: 116
Carbohydrate: 18 g
Protein: <1 g
Fat: <1 g
Saturated fat: 0 g
Sodium: 10 mg
Fiber: <1 g
Exchanges per serving: 1 fruit, 1/2 alcohol
Carbohydrate choices: 1