EASY ZUCCHINI PARMESAN

Easy Zucchini Parmesan 

This quick and healthy snack tastes like a gormet side-dish, but just takes minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.

INGREDIENTS
Zucchini, 1 cup, sliced
Parmesan Cheese, grated, 1 tbsp
I Can't Believe It's Not Butter, Original Buttery Spray, 10 sprays
Non-stick cooking spray

DIRECTIONS
Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm!

Make a larger batch for a delicious and healthy side dish for any meal! Your family will love it!

Number of Servings: 1

Nutritional Info

Amount Per Serving:

Calories: 51.6

Total Fat:	1.6g
Total Carbs:	7.3g
Dietary Fiber:	2.5mg
Protein:	3.2g

COLD CUCUMBER SOUP

Cold Cucumber Soup

A creamy and refreshing cucumber soup.

Ingredients 1 medium garlic cloves , peeled 2 medium cucumber , peeled, seeded, and sliced 2 cup low sodium chicken broth 8 oz plain yogurt 1 cup sour cream 2 tbsp distilled white vinegar 1 pinch black pepper , to taste 1 oz canned pimientos, sliced , 2 tbsp 2 fresh green onions , chopped 1/4 cup sliced almonds

Directions 1 In blender, purée garlic, cucumbers, and 1/4 cup broth. 2 Add remaining broth, yogurt, sour cream, and vinegar, blend quickly. 3 Pour into serving bowl, season with pepper. 4 Serve immediately, or cover and refrigerate up to 24 hours. Serve topped with pimiento, green onions, and almonds. Nutrition Facts Makes 6 servings Amount Per Serving Calories 127.2 Total Carbs 7.5 g Dietary Fiber 1.3 g Sugars 5.6 g Total Fat 7.1 g Saturated Fat 4.6 g Unsaturated Fat 2.5 g Potassium 230.1 mg Protein 6.2 g Sodium 236.7 mg Dietary Exchanges 1 1/2 Fat, 1/2 Vegetable

Red Clam Sauce over Spaghetti Squash 

Preparation time: 10 min	Servings: 4
Cooking time: 40 min

Ingredients:

4 cups spaghetti squash, halved lengthwise and seeded

2 cups canned red clam sauce

Cooking Directions:

Preheat oven to 350°F. 

Halve squash lengthwise and discard seeds. 

Place squash, cut side down, in a baking dish. 

Add .5 in. of water.  

Bake 40-45 minutes, or until squash is tender. 

Remove squash from water and cool. 

Microwave Directions: Place squash, cut side down, in a baking dish and add 1/4 cup water. 

Cover the dish with heavy-duty plastic wrap and make vent holes.  

Microwave at HIGH 15 minutes, or about 5 minutes per 1 lb, until squash is tender. 

Remove the spaghetti-like strands by scraping squash with a fork. 

Heat red clam sauce in a heavy non-reactive saucepan over medium-low heat, stirring frequently, until heated throughout. 

Set aside and keep warm. 

Serve over cooked spaghetti squash. 

Nutrition Facts

Calories 89

% Calories From Fat 8.3%

Total Fat 0.8g

Saturated Fats 0.1g

Mono-unsaturated Fats 0g

Poly-unsaturated Fats 0.2g

Cholesterol 0mg

Sodium 450mg

Total Carbohydrates 20g

Dietary Fiber 0.5g

Sugar 4g

Protein 1.4g

Cheesy Bruschetta

Ingredients

1 large ripe tomato, seeded, finely chopped
2 cloves garlic, minced
1 tbsp. olive oil
1 tsp. dried basil leaves
1/8 tsp. salt
1/8 tsp. pepper
4 slices sourdough bread
4 Kraft 2% Milk Mozzarella Singles

Cooking Instructions

Mix tomato, garlic, oil, basil, salt and pepper.
Make-Ahead: Tomato mixture can be made a day ahead.
Store covered in the refrigerator.
Place bread on cookie sheet.
Broil 2 to 3 minutes or until lightly toasted.
Spoon tomato mixture on toasted bread; top with 2% Milk Singles.
Broil 2 to 3 minutes or until 2% Milk Singles begin to melt.
Cut into quarters.

Servings Per Recipe: 16

• Calories 40
• Calories From Fat 18
• Total Fat 2 g
• Saturated Fat 0 g
• Cholesterol 5 mg
• Sodium 95 mg
• Total Carbohydrate 4 g
• Dietary Fiber 0 g
• Sugars 1 g
• Protein 2 g  
• Diabetic Exchanges: 
• 1/2 Starch

Cucumber Pate

Ingredients

1 large cucumber, peeled, seeded, and chopped
1 green bell pepper, chopped
1 cup celery, chopped
1 onion, cut into wedges
1 cup low-fat cottage cheese
1/2 cup reduced-fat mayonnaise
1 pkg. unflavored gelatin
1/4 cup boiling water
1 pkg. assorted crackers
1/4 cup cold water

Cooking Instructions

Spray a 5-cup mold or a 1-1/2 quart mixing bowl with nonstick cooking spray.
In a food processor, coarsely chop the cucumber, green pepper, celery, and onion.
Remove the vegetables from the food processor and set aside.
Combine the cottage cheese and mayonnaise in the food processor and blend until smooth.
In a medium bowl, dissolve the gelatin in boiling water; slowly stir in the cold water.
Add the chopped vegetables and cottage cheese mixture and mix thoroughly.
Pour the mixture into the prepared mold and refrigerate overnight or until firm.

To serve, carefully invert mold onto serving plate and remove the mold.
Surround the pate with assorted crackers.

Serves 12.

• Calories 61
• Calories From Fat 32
• Total Fat 4 g
• Saturated Fat 1 g
• Cholesterol 6 mg
• Sodium 146 mg
• Total Carbohydrate 4 g
• Dietary Fiber 1 g
• Sugars 3 g
• Protein 4 g 
• Diabetic Exchanges: 
• 1 Vegetable
• 1 Fat

CHEESY GRILLED BANANA PEPPERS

Cheesy Grilled Banana Peppers

This sophisticated version of poppers uses mild banana peppers, creamy Gouda cheese, a bit of bacon for a smoky richness, and tomatoes to offer a bit of freshness. Serve these as an appetizer or unexpected side dish at your next barbecue!

INGREDIENTS
4 banana peppers, fresh
2 slices bacon
1 red or yellow tomato, diced
3 oz smoked Gouda cheese, diced
1 T parsley or cilantro, chopped
1/2 cup panko* (Japanese breadcrumbs)

*You can substitute whatever breadcrumbs you have on hand.

DIRECTIONS
Preheat the grill to medium heat. Wash and cut the stems off the peppers. Using a fork or vegetable peeler, scoop out the seeds. Cook bacon until brown but not crisp; drain and crumble. Combine all remaining ingredients and stuff them into the peppers. Wrap each pepper in a piece of aluminum foil, taking care to cover the tops tightly. Place foil packets on the grill so they stand upright, keeping the filling inside the peppers. Cook with grill lid closed for 10 minutes.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 140.7

Total Fat:	7.8g
Total Carbs:	10.4g
Dietary Fiber:	2.2mg
Protein:	8.1g

BAKED CHICKEN & SUN DREID TOMATOES

Baked Chicken with Garlic and Sun Dried Tomatoes 

INGREDIENTS
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz vegetable or olive oil
20 whole garlic cloves, peeled
1 medium yellow or white onion, cut in half root to tip then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock
1 teaspoon dried oregano
white pepper to taste


DIRECTIONS
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry. Crush two of the 20 garlic cloves.

Place an ovenproof skillet over moderate heat. Once warm add oil. Once oil is hot, add crushed garlic to pan then place chicken in the pan on top of the garlic. Toss in remaining garlic cloves.

Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes.

Remove the chicken from the skillet. Set aside.

Place onions and tomatoes over the caramelized garlic. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.

Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.



Pantry Note:
You can substitute Frieda's Tomato Toss, which is a mixture of tomato slivers, mushrooms, garlic, onion, spinach, celery, bell pepper and spices, for the sun-dried tomatoes. Use kitchen shears to cut the sun-dried tomatoes.

If you purchase stock it usually does not contain salt. Broth does contain salt. If you choose stock you may want to add 1/4 teaspoon of salt with the herbs and spices.

Wondra, a superfine flour, is a great pantry item. It is a sauce thickener. If you would prefer a sauce with the dish; remove the meat and vegetables from the skillet. Combine 1 tablespoon of Wondra with 2 tablespoons of water. Whisk mixture into skillet over heat. Whisk until sauce thickens.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 256.5

Total Fat:	8.9g
Total Carbs:	12.5g
Dietary Fiber:	1.8mg
Protein:	29.2g

GINGER BEEF

Ginger Beef
A terrific dish when served over a bed of brown rice.

INGREDIENTS
1 lb flank steak
2 tbsp lite soy sauce
2 tbsp seasoned rice vinegar
1/2 cup water
2 tsp ginger, ground
1 tsp garlic powder
10 slices (1" dia) fresh ginger root
8 large sized scallions
2 tsp corn starch

DIRECTIONS
Combine soy sauce, rice vinegar, water, ground ginger and ground garlic.
Defrost and slice meat into 1" strips.
Cut against the grain of the meat.
Put in refrigerator container and place in refrigerator at least 20 minutes.
Peel ginger root, slice into thin wafers.
Dice them up with kitchen knife.
Wash scallions and slice them into small wafers.
Heat iron skillet or wok to high temperature (400 degrees) and spray with cooking spray.
When vegetables are browned, add meat, liquid and all, to skillet or wok.
Stir, focusing on browning all of the redness from the meat. The browning and cooking of the meat takes about 10 minutes; be sure not to run out of liquid.
If so, add 1 tbsp water at a time until no burning will occur.
Mix corn starch in small amount of water at very end of cooking. Pour slowly and stir quickly.
For a little extra cooking time, turn down by half and let set, but don't leave it for more than 1 minute.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 207.6

Total Fat:	8g
Total Carbs:	10.3g
Dietary Fiber:	1.6mg
Protein:	22.9g

VEGGIE CHICKEN STIRFRY

Veggie Chicken Stir Fry
This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks!



INGREDIENTS
1 T low-sodium soy sauce
1 t hoisin sauce
1 c warm water
1 T cornstarch

1 t peanut or olive oil
1 t garlic, minced
1 t ginger, minced
1 t Thai hot sauce
2 c mushrooms, sliced
2 c broccoli slaw or chopped broccoli
1 c carrots, shredded
1 red pepper, roasted
2 c chicken breasts, cooked and cubed


DIRECTIONS
Combine the soy sauce, hoisin, water, and cornstarch in a small bowl. Stir to combine; set aside. In a flat bottomed pan or wok set to high heat, add the oil, garlic, ginger, and Thai hot sauce. Stir fry for 1 minute. Add the vegetables and chicken. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes. Add prepared sauce and continue to cook until the liquid thickens. Serve with brown rice or rice noodles.
Makes four two cup servings.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 148.9

Total Fat:	2.3g
Total Carbs:	12.7g
Dietary Fiber:	2.7mg
Protein:	18.9g

ITALIAN SPINACH PIE

Ingredients:

* 1 container (16 oz.) Breakstone'S or Knudsen 2% Milkfat Low Fat Cottage Cheese
* 1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
* 1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
* 4 eggs, lightly beaten
* 1 jar (7 oz.) roasted red peppers, well drained, chopped
* 1/3 cup Kraft Grated Parmesan Cheese
* 1 tsp. dried oregano leaves

Directions:

1. Preheat oven to 350F. Mix all ingredients until well blended.
2. Pour into greased 9-inch pie plate.
3. Bake 40 min. or until center is set.

Makes 8 Servings

Nutritional Info Per Serving:

Calories: 150
Protein: 15 g
Sodium: 450 mg
Cholesterol: 125 mg
Fat: 8 g
Saturated Fat: 4 g
Dietary Fiber: 1 g
Sugars: 2 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable + 2 Lean Meat

BRAISED CABBAGE

Ingredients:

* Vegetable cooking spray
* 3/4 cup chopped onion
* 1/2 cup chopped green bell pepper
* 3 cloves garlic, minced
* 1/2 teaspoon caraway seeds, crushed
* 1/2 teaspoon anise seeds, crushed
* 1 medium head cabbage, thinly sliced
* 1 cup reduced-sodium vegetable broth
* 2 slices bacon, fried crisp, drained, crumbled
* Salt and pepper, to taste

Directions:

1. Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion, bell pepper, and garlic 3 to 4 minutes; add caraway and anise seeds and cook 1 minute longer.
2. Add cabbage and vegetable broth to saucepan; heat to boiling. Reduce heat and simmer, covered, until cabbage is wilted, about 5 minutes. Simmer, uncovered, until cabbage is tender, 10 to 15 minutes. Stir in bacon; season to taste with salt and pepper.

Nutritional Info:

Calories: 123
Protein: 6.4 g
Sodium: 116 mg
Cholesterol: 2.7 mg
Fat: 2.3 g
Carbohydrates: 18.4 g
Exchanges: 
3 Vegetable, 
1 Fat

CUCUMBER CRUNCH

Ingredients:

2 large cucumbers peeled, sliced
1 teaspoon salt
3 cups ice water
4 scallions thinly sliced
1/2 small green bell pepper chopped
1/4 cup reduced-fat sour cream
1 tablespoon white vinegar
1 tablespoon sugar
1/8 teaspoon freshly-ground black pepper

Directions:

In a large bowl, combine the cucumbers, salt, and ice water. Cover and chill for 1 hour, then drain and return the cucumbers to the bowl.

Add the remaining ingredients and mix until well combined. Cover and chill for at least 2 hours before serving.

Yields 8 servings. Serving size: 1/2 cup.

Exchanges Per Serving: 1 Vegetable.

Nutrition Facts: 
Calories 30; 
Calories from Fat 7; 
Total Fat 1g; 
Saturated Fat 0g; 
Cholesterol 2mg; 
Sodium 104mg; 
Carbohydrate 5g; 
Dietary Fiber 1g; 
Sugars 4g; 
Protein 1g.

JALAPENO BROCCOLI

Jalapeno Broccoli

 

1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2 to 3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced; with or without seeds, depending on desired hotness
1/4 cup toasted pine nuts
few sprigs fresh coriander or parsley, chopped

Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes, depending on desired tenderness. Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar. In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers with seeds, if using and stir fry for 2 to 3 minutes until softened. Take peppers with all the oil from the pan and distribute evenly over the broccoli. Garnish with pine nuts and herbs. 4 servings.

Nutritional Information per serving:

Calories: 142, 
Fat: 9 g, 
Carbohydrate: 14 g, 
Fiber: 6 g, 
Protein: 8 g, 
Sodium: 206 mg, 
Cholesterol: 0 mg

Diabetic Exchanges: 
2 Vegetable, 
1/2 Lean Meat, 
1 1/2 Fat

GARDEN PIE

Garden Pie

 

Recipe Ingredients:

2 cups thinly-sliced peeled zucchini
1 1/2 cups diced seeded fresh tomatoes
1/2 cup chopped onion
1/2 cup grated Parmesan cheese
1/4 tsp freshly-ground black pepper
1 1/2 cups fat-free milk
3/4 cup biscuit mix (Bisquick-type)
3 large eggs


Recipe Instructions:

Preheat the oven to 400 degrees. Prepare a 9-inch glass or ceramic pie plate with nonstick pan spray.

Layer the zucchini, tomatoes, and onion in the pie plate. Sprinkle the Parmesan cheese and pepper evenly over the vegetables.

Combine the milk, biscuit mix, and eggs. Beat until smooth, about 1 minute; pour over the vegetables.

Bake about 30 minutes. Let set 5 minutes before cutting into 6 equal wedges.

This recipe yields 6 servings. Serving size: 1 slice.

Exchanges Per Serving: 1 Medium-Fat Meat, 1 Starch, 1 Vegetable.

Nutrition Facts: 
Calories 180; 
Calories from Fat 66; 
Total Fat 7g; 
Saturated Fat 3g; 
Cholesterol 113mg; 
Sodium 397mg; 
Carbohydrate 19g; 
Dietary Fiber 2g; 
Sugars 7g; 
Protein 10g.

Fancy Green Beans 

What a treat for green beans! You’ll love the sweet-salty sauce, nutty taste of cashews and sprinkling of bacon. 

• 8 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 1-1/2 pounds fresh green beans, trimmed
• 2 bacon strips, diced
• 2 tablespoons teriyaki sauce
• 1 tablespoon honey
• 1 tablespoon butter, melted
• 1/2 cup sliced sweet red pepper
• 1 small onion, cut into thin wedges
• 1/2 cup salted whole cashews
• 2 teaspoons lemon juice

Directions

• Place beans in a large saucepan and cover with water. Bring to a boil. Cover and cook for 4-6 minutes or until crisp-tender. Drain and immediately place beans in ice water. Drain and pat dry.
• In a large skillet, cook bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain.
• Meanwhile, in a small bowl, combine the teriyaki sauce, honey and butter. Saute pepper and onion in drippings until tender. Add the beans, teriyaki mixture, bacon, cashews and lemon juice; heat through. Yield: 8 servings.

Nutrition Facts: 3/4 cup equals 

139 calories, 

9 g fat (3 g saturated fat), 

8 mg cholesterol, 

278 mg sodium, 

12 g carbohydrate, 

3 g fiber, 

4 g protein.

RED PEPPER & CUCUMBER TEA SANDWICHES

Red Pepper and Cucumber Tea Sandwiches

 Miniature tea sandwiches filled with either red pepper and onion or cucumber and blue cheese spreads.

Prep Time:	30 minutes
Cook Time:	5 minutes
Difficulty:	INTERMEDIATE

Ingredients

1 cooking spray
2 1/2 cup chopped red bell peppers
1/2 cup fresh chopped onion
1 tbsp tomato paste
1/8 tsp salt (optional)
1/8 tsp black pepper
1 medium cucumber , seeded, peeled, coarsely shredded
1/2 cup cream cheese
1/2 cup crumbled blue cheese
1/8 tsp ground red pepper (cayenne)
12 piece Bread, white, very thin sliced
12 piece sliced whole wheat bread
1 oz parsley sprigs

Directions

1 Coat large skillet with cooking spray. Heat over medium. Add peppers and onions. Sauté 4 minutes or until soft.
2 In food processor or blender, puree cooked bell peppers and onions, tomato paste, salt, and pepper until smooth.
3 Return to skillet, cook over medium-high 3 minutes or until thick, stirring occasionally.
4 Transfer to bowl, cover and refrigerate.
5 Peel, seed and finely dice cucumbers.
6 Layer cucumbers between paper towels. Press to extract liquid.
7 In small bowl, blend cream cheese, blue cheese, and cayenne pepper until smooth. Add cucumber. Cover and refrigerate 20 minutes.
8 Spread 2 tablespoons of bell pepper spread on 6 slices of white bread. Cover with slice of white bread.
9 Spread 2 tablespoons cucumber spread on 6 pieces of wheat bread. Cover with slice of wheat bread.
10 Remove crusts and cut into quartered rectangles, triangles, or squares.
11 Arrange sandwiches on serving platter. Garnish with parsley sprigs.

Additional Information

Sandwiches can be made up to 3 hours in advance. Wrap in plastic and store in airtight container.

Nutrition Facts
Makes 24 servings
Serving Size: 2 piece
Amount Per Serving
Calories	81.9
Total Carbs	11.6 g
Dietary Fiber	1.6 g
Sugars	2.1 g
Total Fat	2.6 g
Saturated Fat	1.3 g
Unsaturated Fat	1.3 g
Potassium	86.4 mg
Protein	3.3 g
Sodium	138 mg
Dietary Exchanges 1/4 Fat, 1 Starch, 1/4 Vegetable

CHEESY SQUASH CASSEROLE

Ingredients:

2 pounds yellow squash, sliced
3/4 cup chopped onion
1 tablespoon reduced-calorie margarine
2 tablespoons all-purpose flour
1 cup fat-free milk
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray
1/2 cup soft breadcrumbs, toasted

Directions:

Cook squash and onion in a small amount of boiling water 10 to 12 minutes or until vegetables are tender. Drain; set aside.

Preheat oven to 350°.

Melt margarine in a medium, heavy saucepan over medium heat. Add flour; cook, stirring constantly, 1 minute. Gradually add milk; cook, stirring constantly, until mixture is thickened and bubbly. Remove from heat; add cheese, salt, and pepper, stirring until cheese melts. Add squash mixture; stir well.

Spoon squash mixture into a shallow 1 1/2-quart baking dish coated with cooking spray. Sprinkle squash mixture evenly with breadcrumbs. Bake at 350° for 20 to 25 minutes or until mixture is thoroughly heated.

Makes 8 (3/4 Cup Servings)

Nutritional Info Per Serving: 
Calories: 95; 
Fat: 3.4g; 

Carbs: 11g; 

Fiber: 2.4g;
Sodium: 273mg; 
WW Points 2

BROCCOLI SLAW

Ingredients:

12-ounce package broccoli slaw mix
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds

Dressing:
1/2 cup plus 2 tablespoons light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar 

Directions:

1. Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
2. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
3. Cover the salad and chill for at least 1 hour before serving.

Makes 8 Servings

Nutritional Info Per Serving:
Calories: 80
Protein: 2.2 g
Sodium: 186 mg
Cholesterol: 0 mg
Fat: 2.7 g
Saturated Fat: 0.3 g
Dietary Fiber: 2.7 g
Carbohydrates: 13 g
Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat

MARINATED GREEN BEANS

Marinated Green Beans

Ingredients:

* 3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
* 2 tablespoons chopped chives or thinly sliced green onion tops
* 2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
* 1 tablespoon catsup
* 1 tablespoon balsamic vinegar
* 2 teaspoons olive oil
* 1 teaspoon Dijon-style mustard
* 1/4 teaspoon salt, or to taste (optional)
* 2-3 drops hot pepper sauce

Directions:

1. In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
2. Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
3. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.

Nutritional Information (Per Serving)
Calories: 30
Protein: 1 g
Sodium: 47 mg
Cholesterol: 0 mg
Fat: 1 g
Dietary Fiber: 1 g
Sugars: 1 g
Carbohydrates: 4 g
Exchanges: 1 Vegetable

GREEN BEAN CASSEROLE

Green Bean Casserole

Ingredients:

* 2 teaspoons canola oil
* 1 large onion, thinly sliced
* 1 medium onion, finely chopped
* 3-1/4 cups sliced mushrooms
* 1 clove garlic, minced
* 1/4 cup all-purpose flour
* 1 (16 ounce) can low-fat, low-sodium chicken broth
* 1 bay leaf
* 1/2 teaspoon dried thyme
* Pinch freshly ground nutmeg
* 3/4 cup low-fat sour cream
* Fresh ground black pepper to taste
* 1/2 cup cornflake crumbs
* 1 pound frozen green beans, or 4 cups lightly steamed green beans

Directions:

1. In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
2. Preheat the oven to 425 degrees F.
3. In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
4. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
5. In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
6. In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

Nutritional Information (Per Serving)
Calories: 155
Protein: 7 g
Sodium: 268 mg
Cholesterol: 10 mg
Fat: 5 g
Dietary Fiber: 4 g
Sugars: 9 g
Carbohydrates: 25 g
Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat

FIESTA SLAW

Ingredients:

* 5 Tbsp. fresh lime juice
* 3 Tbsp. reduced-fat mayonnaise
* 5 cloves garlic, finely minced
* 2 tsp. canned chipotle chilies, rinsed, drained and chopped
* 1 Tbsp. honey
* 1 large red bell pepper, cut into thin strips
* 1 large green bell pepper, cut into thin
* 1 large yellow bell pepper, cut into thin strips
* 12 oz. jicama, peeled, cut into thin strips
* 1/3 cup (packed) fresh cilantro leaves, minced
* Salt and freshly ground black pepper

Directions:

1. Puree first 5 ingredients in a blender or food processor until dressing is smooth.
2. Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
3. Serve at room temperature.

Nutritional Information (Per Serving)
Calories: 42
Protein: 1 g
Sodium: 42 mg
Fat: under 1 g
Carbohydrates: 9 g
Exchanges: 2 Vegetable

GLAZED CARROTS

Ingredients:

1 (16-ounce) package baby carrots
1/4 cup SPLENDA® No Calorie Sweetener, Granulated
1/2 cup pineapple juice
1 tablespoon molasses
1 pinch ground ginger
2 drops maple flavoring
2 tablespoons flaked coconut
1 tablespoon dried cranberries

1. Preheat oven to 350°F (175°C).
2. Boil some water in a saucepan over high heat. Add carrots and cook 10 to 15 minutes or until crisp tender; drain. Place in a shallow 1 1/2-quart baking dish; set aside.
3. Combine SPLENDA® Granulated Sweetener, pineapple juice, and molasses in a small saucepan. Bring to a boil over medium-high heat, stirring constantly. Remove from heat; stir in ginger and maple flavoring. Pour mixture over carrots. Sprinkle with 2 tablespoons flaked coconut and cranberries; toss gently.
4. Bake for 40 minutes, stirring after 20 minutes. Serve immediately.

Makes 6 servings.

Nutritional Info Per Serving:
Calories: 60; 
Calories from Fat: 10; 
Total Fat: 1g; 
Saturated Fat: 1g; 
Cholesterol: 0mg; 
Sodium: 30mg; 
Total Carbs: 13g; 
Dietary Fiber: 2g; 
Sugars: 10g; 

Protein: 1g

GARLIC CAULIFLOWER

Ingredients:

* 1 small head of cauliflower
* 1 tablespoons virgin olive oil
* 2 large cloves garlic-minced
* 1 tablespoon toasted sesame seeds
* Dash paprika (optional)
* Pepper to taste (optional)

Directions:

1. In a large kettle, bring 2 quarts of water to a boil.
2. Trim cauliflower and break into flowerets.
3. Drop into boiling water and cook about 2 minutes.
4. Drain in a colander.
5. In a large, non-stick skillet, heat oil and toast garlic.
6. Add cauliflower and sesame seeds and saute for 1 minute.
7. Dust with paprika and pepper before serving (optional).

Makes 4 Servings

Nutritional Info:

Calories: 76
Protein: 3 g
Fat: 5 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable, 1 Fat

LOW FAT BUFFALO WINGS

Ingredients:

* 1-1/2 teaspoon hot sauce
* Pinch cayenne
* 1/4 teaspoon paprika
* 1/2 pound chicken tenders

Dressing Ingredients:
* 1/2 cup reduced-fat blue cheese dressing
* 1/4 cup low-fat mayonnaise
* 3 tablespoons crumbled blue cheese

* Celery Sticks

Directions:

1. Preheat the oven to 375 degrees F.
2. In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.
3. Place the chicken tenders on a small nonstick baking sheet.
4. Bake, uncovered, for 15 minutes until chicken is tender.
5. Combine the dressing ingredients.
6. Serve the dressing with the chicken and celery sticks.

Calories: 192, 
Fat: 12 g, 
Cholesterol: 42 mg, 
Sodium: 572 mg, 
Carbohydrate: 7 g, 
Dietary Fiber: 0 g, 
Sugars: 4 g, 
Protein: 14 g 
Diabetic Exchanges: 
1/2 Carbohydrate, 
2 Medium-fat Meat

BLACK BEAN DIP

Ingredients

* 1 can (15 ounces) black beans, undrained
* Pinch chili powder
* Pinch each salt, black pepper and ground cumin
* 2 drops hot pepper sauce
* 1/8 cup minced white onion
* 1 clove garlic
* 1 can (4 ounces) chopped green chilies, drained

Directions

1. Drain beans, reserving 2 tablespoons liquid. Combine beans, reserved liquid, chili powder, salt, black pepper, cumin and hot pepper sauce in blender; process until smooth.
2. Combine onion and garlic in nonstick skillet; cover and cook over low heat until onion is soft. Uncover and cook until slightly browned. Add chilies; cook 3 minutes more. Add bean mixture; mix well.
3. Serve hot or cold with melba toasts or jicama; garnish with pepper strips, if desired.

Nutritional Information (Per Serving)
Calories: 18
Protein: 2 g
Sodium: 134 mg
Cholesterol: 0 mg
Fat: < 1 g
Carbohydrates: 4 g
Exchanges: 1/2 Starch/Bread

ARTICHOKE DIP

Ingredients:

9-ounce package frozen no-salt-added artichoke hearts, thawed, drained
4 ounces fat-free or low-fat cream cheese, room temperature
1/2 cup plain nonfat or low-fat yogurt
1/4 cup thinly sliced green onions (green part only)
1-1/2 teaspoons cream sherry
1 teaspoon salt-free Italian herb seasoning
1/8 teaspoon salt

Directions:

1. Blot artichokes dry on paper towels. Chop into small pieces.
2. In medium bowl, whisk together remaining ingredients, blending well. Stir in artichokes.
3. Cover and refrigerate for at least 1 hour to allow flavors to blend.
4. Stir before serving.

14 Servings

Nutritional Information (Per Serving)
Calories: 20
Protein: 2 g
Sodium: 79 mg
Carbohydrates: 3 g
Exchanges: 
1/2 Low-Fat meat

SPINACH DIP

Spinach Dip

Ingredients:

1 package frozen chopped spinach - (10 oz) defrosted
2 tablespoon red wine vinegar
3 garlic cloves minced
1 tablespoon minced fresh mint
1 cup low-fat sour cream or non-fat yogurt excess liquid
drained

Directions:

Drain excess water from the spinach by placing it in a sieve and using the back of a spoon to press out all the water.

Combine the remaining ingredients in a small bowl. Mix well. Add the spinach and mix well. Serve with an assortment of raw or lightly cooked vegetables, whole-grain crackers, breadsticks, or pita wedges.

12 servings. Serving size: 2 tablespoons.

Exchanges Per Serving: 1 Vegetable.

Nutrition Facts: 
Calories 26; 
Calories from Fat 14; 
Total Fat 2g; 
Saturated Fat 1g; 
Cholesterol 7mg; 
Sodium 24mg; 
Carbohydrates 2g; 
Dietary Fiber 1g; 
Sugars 1g; 
Protein 1g.

ASIAN DIP

Ingredients:

15 oz canned garbanzo beans , drained and rinsed
1 large garlic cloves , cut in three pieces
1/4 cup water
2 tbsp fresh lemon juice
1 tbsp sesame oil
1 tbsp low sodium soy sauce
1 tsp wasabi paste

Directions:

1 Chop the chickpeas, garlic, water, lemon juice, sesame oil, soy sauce, and wasabi paste in a blender.
2 Put mixture in a serving bowl and chill.

Carbs: 14.7g 
Calories: 124.4
Saturated Fat: 0.5g 
Sodium: 376.3mg

LAYERED BEAN DIP

1 15-ounce can dark red kidney beans, rinsed and drained
1/3 cup salsa
1/2 teaspoon chili powder
1 4-ounce can diced green chili peppers, drained
1 cup reduced-fat sour cream
1 cup seeded and chopped tomato
1/4 cup sliced green onions
1/4 cup reduced-fat sharp cheddar cheese
72 baked tortilla chips (about 5 cups)

1. In food processor bowl combine beans, salsa and chili powder. Process until nearly smooth. Spread in shallow bowl or decorative 9-inch pie plate.
2. Sprinkle chili peppers over bean mixture. Gently spread sour cream on top. Cover and refrigerate for 1 to 8 hours.
3. Top with chopped tomato, onions and cheese. Serve with tortilla chips.

Per Serving (1/4 cup plus 4 chips):
calories: 78; 
22 calories from fat 
total fat: 2 g; 
1g saturated fat, 
0 g trans fat cholesterol: 
6 mg; sodium: 186 mg
total carbohydrates: 10 g; 
fiber: 2 g; 
sugars: 2 g 

protein: 3 g

CHIPOTLE SPICED SHRIMP

Chipotle Spiced Shrimp

Ingredients

1/2 pound uncooked shrimp, peeled and deveined (about 32 shrimp)
2 tablespoons tomato paste
1 1/2 teaspoons water
1/2 teaspoon extra-virgin olive oil
1/2 teaspoon minced garlic
1/2 teaspoon chipotle chili powder
1/2 teaspoon fresh oregano, chopped

Directions

Rinse shrimp in cold water. Pat dry with a paper towel and set aside on a plate.

To make the marinade, whisk together the tomato paste, water and oil in a small bowl. Add garlic, chili powder and oregano. Mix well.

Using a brush, spread the marinade (it will be thick) on both sides of the shrimp. Place in the refrigerator.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Put the shrimp in a grill basket or on skewers and place on the grill. Turn the shrimp after 3 to 4 minutes. The cooking time varies depending on the heat of the fire, so watch carefully.

Transfer to a plate and serve immediately.

Serves 4

Nutritional Analysis
(per serving)
Serving size: 8 shrimp
Calories 73 
Cholesterol 85 mg
Protein 12 g 
Sodium 151 mg
Carbohydrate 3 g 
Fiber 1 g
Total fat 2 g 
Potassium 199 mg
Saturated fat trace 
Calcium 37 mg
Monounsaturated fat 1 g

CHICKEN TACO CASSEROLE

Chicken Taco Casserole

Ingredients:

Nonstick cooking spray
12 ounces chicken breast strips for stir-frying
2 cloves garlic, minced
1 teaspoon chili powder
2 teaspoons canola oil
1 medium onion, halved and thinly sliced
1 medium red or green sweet pepper, seeded and chopped
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1-1/2 cups purchased salsa
4 6-inch corn tortillas, coarsely torn
3 ounces reduced-fat Monterey Jack cheese, shredded (3/4 cup)
1/2 cup cherry tomatoes, chopped (optional)
1/2 of an avocado, pitted, peeled, and chopped (optional)
Fresh cilantro leaves (optional)

Directions:

1. Preheat oven to 350°F. Coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium-high heat. In a medium bowl, toss together chicken, garlic, and chili powder. Add to hot skillet. Cook for 4 to 6 minutes or until chicken is no longer pink, stirring frequently. Remove chicken from skillet; set aside.

2. Pour oil into hot skillet. Add onion and sweet pepper. Cook over medium heat about 5 minutes or until tender, stirring occasionally. Stir in spinach.

3. Coat a 2-quart square baking dish with cooking spray. Spread about 1/2 cup of the salsa into the bottom of the baking dish. Top with half of the tortilla pieces, half of the chicken mixture, and half of the vegetable mixture. Pour half of the remaining salsa over the vegetables and top with half of the cheese. Repeat layers once, except do not top with the remaining cheese.

4. Bake, covered, for 30 to 35 minutes or until heated through. Sprinkle with the remaining cheese. Let stand for 5 minutes before serving. If desired, garnish with cherry tomatoes, chopped avocado, and/or fresh cilantro.

Nutritional Info: 

Calories 196; 

Total Fat (g) 6; 
Cholesterol (mg) 43;
Sodium (mg) 544; 
 Carbs (g) 15; 
Total Sugar (g) 4

GREEK TACOS

Greek Tacos

Try a surprising twist on tacos by using Greek seasoning, spinach and feta instead of taco seasoning, lettuce and cheddar. You'll be impressed! 

• 12 Servings
• Prep/Total Time: 30 min.

10 20 30

Ingredients

• 1 pound lean ground beef (90% lean)
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 2 teaspoons Greek seasoning
• 1/2 teaspoon minced garlic
• 1/4 teaspoon pepper
• 2 cups fresh baby spinach
• 1 can (2-1/4 ounces) sliced ripe olives, drained
• 1 package (4-1/2 ounces) taco shells
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped red onion

Directions

• In a large skillet, cook beef over medium heat until no longer pink; drain. Stir in the tomatoes, Greek seasoning, garlic and pepper. Bring to a boil. Reduce heat; simmer for 8-10 minutes or until thickened. Add spinach and olives; cook and stir for 2-3 minutes or until spinach is wilted.
• Meanwhile, place taco shells on an ungreased baking sheet. Bake at 300° for 3-5 minutes or until heated through. Spoon about 1/4 cup beef mixture into each shell. Top with feta cheese and onion. Yield: 12 servings..
  
  Editor’s Note: For a substitute for 1 tablespoon Greek seasoning use 1/2 teaspoon each dried oregano, dried marjoram, garlic powder, lemon-pepper seasoning, ground mustard and salt. Omit the salt if recipes calls for salt.

Nutrition Facts: 1 taco (prepared with lean ground beef and reduced-fat feta cheese) equals 

130 calories, 

6 g fat (2 g saturated fat), 

20 mg cholesterol, 

386 mg sodium, 

9 g carbohydrate, 

2 g fiber, 

9 g protein.
 

Diabetic Exchanges: 

1 lean meat,
1 fat, 

1/2 starch.

Makeover Hearty Egg Casserole

Here’s a down-home breakfast bake that’s true to its name. Packed with sausage, veggies, eggs and cheese, this dish will get you going and keep you feeling satisfied. 

• 12 Servings
• Prep: 20 min. Bake: 35 min.

20 35 55

Ingredients

• 1 pound bulk pork sausage
• 3/4 cup sliced fresh mushrooms
• 1 small onion, chopped
• 1 package (10 ounces) frozen chopped spinach, thawed and well drained
• 3/4 cup shredded sharp cheddar cheese, divided
• 6 eggs
• 1-1/2 cups egg substitute
• 1 cup half-and-half cream
• 1 cup fat-free milk
• 1/4 teaspoon ground nutmeg

Directions

• In a large nonstick skillet, cook the sausage, mushrooms and onion over medium heat until meat is no longer pink; drain. Remove from the heat; stir in spinach and 1/2 cup cheese. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray.
• In a large bowl, beat the eggs, egg substitute, cream, milk and nutmeg. Pour over sausage mixture. Bake, uncovered, at 350° for 35-40 minutes or until a knife inserted near the center comes out clean. Sprinkle with remaining cheese. Let stand for 5 minutes before cutting. Yield: 12 servings.

Lighter version: Hearty Egg Casserole

Nutrition Facts: 1 piece equals 

195 calories, 

14 g fat (6 g saturated fat), 

137 mg cholesterol, 

332 mg sodium, 

5 g carbohydrate, 

1 g fiber, 

13 g protein.